[holmes215]

Day 7

Back

Pull ups (2 min rest between sets) kin between sets did weighted abs and decline crunches

20
15
12
12
10


1 arm BB bent over row

bar+25x15
bar+50x12
bar+70x10
bar+50x15 with downset


chin up grip pull downs
180x10
200x10
200x8
200x7


Wide grip pull downs (45 sec rest)
150x12
150x10
160x9


row machine
150x10
170x10
170x12
150x10

Planks
BW+45 x 1:15 and 1 minute

BB curl
75x10
75x10
75x10
85x9


overall a pretty good workout. Had a little headache but no big issue at 3 pumps, after my workout I put 4 on today so we will see how it goes.

[RickRock13]

OK, it was about 1/4 full anyway so I did chuck it a week back, it was having issues absorbing probably because of going out of solution, but either way I am going to run 1 cap Novedex per day. Today I kept the Transaderm at 3 pumps and dosed after my gym session. I still seem to be having more side effects than anything. High BP and increased HR when active are a killer along with a little water retention, but I will plow through and see in a few days how its going

Another thing is make sure you are getting plenty of water in, and plenty of fish oil too. Both of those things can also contribute to lower blood pressure. Bananas or a good source of potassium will also help. Its weird that this is the first time I've heard of BP issues on Transaderm, but everyone reacts to things differently.

[holmes215]

Yea it is odd because even a heavier ph cycle in the past didn't jack it up much. Yea I'm taking 4 gms of fish oils 1.5 gallons of water and some potassium in my multi

[holmes215]

Day 8

Chest and shoulders

DB bench press triset with 6 inches and side planks

130x12
150x12
170x12
190x12
190x12 ****PR for 12 reps with DB


Incline Bench press triset with hanging leg raise and reverse crunch

150x8 for 4 sets, shoulders felt shot for some reason



upright rows triset with pushups and calf raises

90x10
90x10
100x10
100x8



I felt great today during my workout but had to rush it because of a busy day, so I didn't get everything done, but progress is being made. I do need to cut back the calories a bit though, the last two days I ate 3300+ calories due to the increased hunger brought about by being on an anabolic. The water retention seems to have stabilized and maybe cut back a little bit with the addition of an AI.

[gymrat827]

Glad things are looking up for you. Transderm with a low dosed AI is the way to go IMO

[RickRock13]

Day 8

Chest and shoulders

DB bench press triset with 6 inches and side planks

130x12
150x12
170x12
190x12
190x12 ****PR for 12 reps with DB


Incline Bench press triset with hanging leg raise and reverse crunch

150x8 for 4 sets, shoulders felt shot for some reason



upright rows triset with pushups and calf raises

90x10
90x10
100x10
100x8



I felt great today during my workout but had to rush it because of a busy day, so I didn't get everything done, but progress is being made. I do need to cut back the calories a bit though, the last two days I ate 3300+ calories due to the increased hunger brought about by being on an anabolic. The water retention seems to have stabilized and maybe cut back a little bit with the addition of an AI.

Nice numbers on the DB's bro. Adding in the AI is a good move, and that will reflect in drying out some. You should notice that in your appearance

[holmes215]

Day 9

Bi's tri's and forearms


Felt good to finally do bi's and tri's by themselves for once. I did reach a new record for myself on the EZ Bar with standing curls and that was 8 reps at 115 lbs. Still have not noticed mass increase in the arms but wouldn't expect that in a week. Kept it at 4 pumps again today and not sure if I will go back to 5 or not.


Day 10

Legs (Sorta) and traps

I am noticing that my cardio capacity has gone down a bit due to higher BP and heart rate. Pre-cycle I was able to do a 6:30 minute mile on the treadmill whereas now I struggle to stay at a 7 minute pace for over 3 minutes straight. I couldn't do traditional legs because I have a real bad know in my hip/glute, so I could not squat. I did however do 6 sets at 10 reps of leg extensions and 4 sets of hamstring curls along with some bodyweight squats to stretch. Traps I did about 12 sets of shrugs in various forms, I need to get my mid summer traps back as they have shrunk over the past month or so. Either way besides deminished cardio output the Transaderm seems to be doing a good job, especially with increasing hunger.

[thebigt]

yeah, the increased appetite is for real....

[RickRock13]

Very nice bro! That appetite increase can be a good or bad thing I guess depending on your goal. Luckily for me when I start up Transaderm in a couple weeks I will officially be starting my lean bulking season.

[holmes215]

Yea I was looking initially to recomp, I may turn it into a lean bulk then recomp the rest of the fall and winter so I can keep my strength gains

[TheDarkHalf]

Yea I was looking initially to recomp, I may turn it into a lean bulk then recomp the rest of the fall and winter so I can keep my strength gains

I would just bulk to feb-mar. I'm actually going to be bulking for the next year and a half. I'm tired of going back and forth.

[mattrag]

I would just bulk to feb-mar. I'm actually going to be bulking for the next year and a half. I'm tired of going back and forth.

I'm with you on this one.... I wanna just be big already. After my transaderm log it's strength and size gains all the way lol.

[holmes215]

Day 11

Back

Behind the neck pulldowns triset with side planks and six inches
5x10

Cable Rows triset with hanging leg raises and 1 arm 1 leg planks
4x10

Machine pull up grip rows triset with good mornings and stationary leg raises
4x10

lat pulldowns
2x15


Overall a good day today as I was able to put up some very good numbers and maintain the strength through my workout. I also had good energy and was able to do so HIIT cardio at the end to keep my cardiovascular system in shape. I had a slight headache at the end of HIIT but nothing bad. Im hoping to do chest tomorrow and set some new PR's on 12 rep sets. I think I am going to run 4 day splits now and train my arms seperately so I can really hit em hard while they arent exhausted from other exercises. After my workout today I went to 5 pumps of Transaderm, so we will see how training goes tomorrow

[holmes215]

Day 12

Chest and Shoulders

DB Bench Press triset with decline crunches and weighted crunch machine
4x12 last set PR 100'sx11

Incline DB Bench Press triset with planks and crunches
4x12 every set with 75's. Last set could only finish 10 with 2 forced reps

BB decline bench press
3x15

Shoulder shocker
3 sets using 35's and 10's


Day 13 Bi's Tri's forearms and shrugs

Biceps routine

seated EZ bar curl 4x12
seated preacher curl 4x12
standing curl 4x10

Triceps
rope pushdown 16, 14, 8, 6 reps
straight bar pushdown 16, 14, 8, 6
triceps extension machine 4x12

Shrugs
Jump shrugs 3x12
behind back shrugs 3x15
regular shrugs 3x10

forearm curl 3x15


Still having some some high blood pressure issues even with taking COQ10. Estrogen has fallen, but still some retention of water. My weight now is at 189 which is up 3 lbs from the start. Some may be water retention and some may be fat, with mostly muscle gain. My biggest issue is just the pectoral area where fat/water is beginning to show around the nipples again. My set maxes are up, and I have gained size so it is working in terms of strength though.

[RickRock13]

I'm with you on this one.... I wanna just be big already. After my transaderm log it's strength and size gains all the way lol.

I used to be that way. Last year went from 170 to 200 in 5 months. Problem is getting big quick means getting fat even quicker. I spent 5 months after my bulk cutting to get to where I am now in my Avi. I hate bodyfat with a passion, so I will only lean bulk now. 9-10% bodyfat is as high as I will ever be again and no more big cuts for me.

[holmes215]

Yea I hate body fat too that's why I TRY to stay clean and eat about 200-300 above maintenance even on a bulk but occasionally I slip with the beer and such

[mich29]

Yea I hate body fat too that's why I TRY to stay clean and eat about 200-300 above maintenance even on a bulk but occasionally I slip with the beer and such

mmm beer

[RickRock13]

Yea I hate body fat too that's why I TRY to stay clean and eat about 200-300 above maintenance even on a bulk but occasionally I slip with the beer and such

I understand completely bro

[holmes215]

It's not too bad now either, but when I was in college I never would have been able to run a good log or a serious cycle because every Friday and Saturday I used to knock back about 20 beers per night. Now I may drink 1 or 2 a few times a week.

[TheDarkHalf]

It's not too bad now either, but when I was in college I never would have been able to run a good log or a serious cycle because every Friday and Saturday I used to knock back about 20 beers per night. Now I may drink 1 or 2 a few times a week.

Same here. I used to crush it on a friday night...drink a half a fifth and then go to a keg and drink 10-20 and black out....

the good ole days....lol

[holmes215]

Haha those the good days. I miss when my weekends were a blur, but I am a fan of waking up now and not feeling like hell every Saturday and Sunday

[holmes215]

Day 13 Off day.

Day 14

Back

Lat Pulldowns
4x10
On 4th set when at failure, drop set. I continued to drop 20 lbs each set and do 4 total drop sets

Bent over row

50lbsx18 reps by 4 sets.
Only had low weights at the gym I was at today because I was out of town so had to make due with 50 lbs.

Ab wheel 4x10 reps with 2 sec hold at full extension
6 inches: 4 sets at 45 seconds

Lat row with straight bar

4x10 with drop sets same as lat pulldowns,

I have always done dropsets but I usually only do my last set as a dropset, but I saw this on AM's articles as a training style and wanted to try it, especially since I had limited equipment. Now that it is the next day I feel somewhat sore too, which is good.



Day 15

Chest and shoulders (2-3 min rest between sets)

DB Bench Press triset with hanging leg raise and calf raises

4x12 regular
4 dropsets starting with 100 LB DB's and drop to 80 for 2nd set, 75 for 3rd and 70 for 4th

Incline DB Press triset with calf raises and reverse crunches
Same method as DB press but highest set with 75's.

standing rows triset with forearm curl and pushups
4x12 with 95 as highest weight

Pec fly machine
130lbsx10
170x10
190x8 downset with 150 and 100

Did 5 minutes of sprints on the exercise bike, and a 10 minute warmup preWO. I had some shoulder weakness in my capsule from sleeping on it several nights in a row. This could be seen as my right shoulder was much weaker on incline benches. I noticed the same issue from dry joints during an H-drol cycle a year ago, so I will up my fish oils to 5 gms a day from 3. BP issues seem to be getting along better unless I consume any caffeine where I almost get a panic attack. This is odd considering I am a heavy caffeine user usually and have normally low BP (108/72) precycle.

[RickRock13]

Nice workout bud

[holmes215]

Thanks, I like varying my workouts alot so I don't get bored and so my muscles adapt.

Day 16
Arms and traps

Still have a pinched nerve in my glute/hip so can't do legs yet which sucks.

EZ bar seated curl
4x10 last set at 90 lbs

Skull crushers
4x10 last set at 80 lbs

wide grip shrugs
5x10 with downsets after 5th set

BB wide grip curl
3x12 with downsets at end

bar pushdown
16 reps, 14, 8, 6

rope extension
4x10


Im looking for a new arms routine soon as mine is getting bland though. My shrugs were also shortened today because my wrist strap ripped in half, so I just went lighter and did more reps. Either way tomorrow is back day and more cardio so should be a better day

[holmes215]

Day 17

Notcing some mass increase in my pecs and my shoulders. I have also noticed hardening in my abdominal area even though theres slightly more fat/water there.


Back Day coupled with side ab exercise (forget the name) and squat jumps

Pull ups at body weight, which was 190 today

21, 15, 15, 12, 12

Close grip pull down triset with side planks and jumping side lunges
4xfailure with 2 more sets as downsets after initial 4

Behind head pull down with 1 arm 1 leg planks
160x10 for 4 sets and downset on last set

Cable row couples with Light Deadlifts
4xfailure with downset on last set

Deadlifts were very light due to my back/leg/hip issue, but did em more as a cardio exercise. Things going well for my BP now and an increase in mass can be seen in the mirror. I can say joint pain in the elbows and popping in the shoulders is becoming a hassle now even with increased fish oil consumption.