[UKNoko]

Hi,

I got back from holiday and since Monday I am stacking:

Tropinol: 1 with breakfast protein shake (upon waking), 1 lunch time.
Reversitol V2: 2 with breakfast, 1 before bed.
Testabolan V2: 2 with breakfast, 2 with dinner.

Dosing chosen after criticalbench's advice. Thanks!

I also got a bottle of iForce Tribulus in the bundle which I take 1 three times - breakfast, lunch, bed; as long as it lasts.
I am going to run out of it soon as I opened bottle before holiday.

So it's a third day now and I am going to run 2 bottles of each, which should last for about two months. (And it might be the last two bottles, as we seem to have lots of supps made illegal here in UK f* nanny-state /rant)

I had a free T saliva test taken early January and it was low esp. for a 27yo.

The goal is to pack more lean mass and get stronger. I eat loads, obviously. I mean, I eat for dinner as much as my dieting flatmate eats roughly in two days ;-)

I weigh 176lb at ~7%bf now. I'll update with some more measurements later.

[allnatural923]

In. Love the stack bro, I ran Tropinol and Reversitol back before I started my contest prep for 8 weeks and loved the results off of it. Noticed a great recomp effect from it since I wasn't eating too much over maintenance, but was still somewhat above maintenance. If you have any questions feel free to shoot me a PM looking forward to seeing how this goes

[UKNoko]

Thanks!

I'm quite lean and I'm eating about 4000 kcal daily (800kcal above maintenance), but I started to wonder if I shouldn't bump it to 5000kcal to maximize gains. I find cutting easy so not to bothered if I get bf% up a bit as side effect. Any ideas?

My current stats are:

Weight - 176lbs (gained +5lbs in a month)
BF - 7%

Arm L - 12.8" (+0.5" in a month)
Arm R - 13" (+0.5")
Neck - 17" (+0.2")
Shoulders - 48" (+2")
Thigh L - 22.5" (+0.8")
Thigh R - 23" (+0.8")
Calf L - 14" (+0.3")
Calf R - 14.5" (+0.3")

I expect to gain more than 5lb of lean mass on this cycle.

My split for this month is:

Quads/Calves/Traps/Abs
Back/Hams/Lats
Chest/Shoulders/Arms

- those are my core workouts; one every other day.

And one or two workouts of oly lifts, but those depend on my other commitments.

Snatch + Abs/Upper back (i.e. Traps/Rhomboids/Scapulae)
and/or Clean&Jerk + Abs

I don't do cardio at the moment.

I feel great on this so far. I feel confident and libido is up. I've been on holidays and out of gym for 10 days so workouts this week felt a bit tougher than before break.
I've done 3 core workouts as planned and Snatch + Abs/Back this week. I'll keep posting updates.

[allnatural923]

If it seems like your gains stall, then you could slowly add more calories in, but I'd say you should be good at 800 over maintenance for now. Pretty interesting split, and seems to fit together nicely (and if you've used it before and liked it, then that makes it all the better). Glad to hear you like it so far, looking forward to the updates

[baldwanus]

in.

do you plan on getting another testosterone test at the end of this stack? be interesting to see what the #'s look like

[UKNoko]

I had a blast yesterday. I took two caps of Lucidrol before gym, for non-stim focus. I was training at 9pm, so caffeine-DMAA blend could bar me from sleep.
I started with back squats and considering that I've done snatches and overhead squats on Sunday (with light weight...but still) I thought I'd struggle. Nope. I felt like I could easily put more weight on the bar.
Unfortunately, I had to skip my Abs routine, due to having to wait for stuff to be free for too long. I still stayed almost 15 minutes after closing time (10pm) anyway. Felt great after workout and I wonder if DOMS kick in, cause so far I feel alright.

Routine was like that

Monday 3/5

Back squats
Front squats
Step ups
Split squat
Standing calf raises
Shrugs with shoulder rotation
Farmer's walk

Chest/Shoulders/Arms tonight as I'd be too busy on Wed and Thu to hit the gym. I hate that it's fourth day back-to-back, but I'm psyched and looking forward to two days of rest coming.

If it seems like your gains stall, then you could slowly add more calories in, but I'd say you should be good at 800 over maintenance for now. Pretty interesting split, and seems to fit together nicely (and if you've used it before and liked it, then that makes it all the better). Glad to hear you like it so far, looking forward to the updates

Thanks, me weight seems to slowly go up, so I'll keep diet same for now. I was using similar split earlier, but based on 2 days with less chest/shoulders work. My chest is lagging so I wanted to get more effort in. This so far works good for me.

in.

do you plan on getting another testosterone test at the end of this stack? be interesting to see what the #'s look like

I'd want to get proper blood work done, but it's very expensive to do it privately here, so I would have to go into motions of persuading doctor somehow to refer me for this.

For the record, I had a saliva test on 14/1: Free Testosterone 57 pg/ml, Oestradiol 1.6 pg/ml.

[UKNoko]

Yesterday's workout was less stellar. Getting earlier to gym didn't happen so it was again 9-10pm.
Got slight increase on bench press and shoulder press, so I'm definitely moving forward there just slower than my legs and back respond.

Tuesday 3/6

Barbell bench presses
Incline cable chest presses
Cable crossovers
Push presses
DB shoulder presses supersetted with DB upright rows
Cable push downs
Single-arm DB chest presses
Drag curls
Cross-body hammer curls
Lateral Raises

[UKNoko]

Friday 3/9
Deadlifts
SLRDLs
Cable pull throughs
Cable reverse flyes
DB pullovers
Pull ups
V-handle pull downs
Chest supported rows
Back hyperextension

I don't feel like I'm particularly stronger. I mean I make increases in weight I can lift, though it is not like "OMG unbelievable progress".
Although DOMS seem to be lesser and recovery is great. Also, I had two intense evenings on Wednesday and Thursday and didn't get enough sleep.

Sunday 3/11 - afternoon
Another Chest/Shoulders/Arms day as on Tuesday 3/6. Getting steady increases on every lift despite going to a party last night

Sunday 3/11 - evening
Snatches
Clean & Jerks
Woodchops
Face pulls
Bent-over ez-bar rows
Prone trap raises
Shoulder scaption

Felt bored in the evening and energetic, but not smart enough to do any work, so I hit the gym once again. Oly lifts were pretty light; I was working on technique. Still sweated like hell during them.

[allnatural923]

how's your recovery seem to be now that you're a little over 2 weeks in?

[UKNoko]

how's your recovery seem to be now that you're a little over 2 weeks in?

Recoveries are great. It feels like I could lift twice a day if I only had time for this. Esp. as after hitting gym twice on Sunday, and with doing some oly lifts then I still added easily 10lbs on both back and front squats on Monday evening. Legs feel bit used, but nowhere as sore as I used to get them with intense squatting.

The only problem I have atm is with sleep. As I train in the evenings I get tired but restless afterwards. It takes me ages to fall asleep and then I wake up often. I even stopped taking stims before training. Any tips on that?

I should get some melatonin in a week or so, hope that would help. Got to ship it from abroad as it's banned OTC in UK.

[UKNoko]

Monday 3/12
Back squats
Front squats
Calf raises
Barbell shrugs
Shoulder scaption (did only one set of those on Sunday)
Weighted swissball crunches
Tuesday 3/13
Off

[UKNoko]

Wednesday 3/14
Another Deads & Lats day.

Would taurine reduce the pump in lower back after deads? If so, how much of it? Hurt like hell throughout the rest of workout.

[UKNoko]

Thursday 3/15
Chest/Shoulders/Arms
A good workout but I strained my wrists and now any pushing is difficult

Saturday 3/17
Quads/Calves/Traps
Had some indigestion, but still hit the gym in the morning. It went slow, so I split the workout in halves and finished off in the evening.
Added another 10lbs on the squat.

Sunday 3/18
Deadlifts and lats.

Tuesday 3/20
Chest/Shoulders/Arms
I did the chest bit on cables due to a problem with wrists.

C. chest fly
C. chest fly - incline
C. chest incline press
Barbell push press
C. push down
Drag curls (with limited ROM due to wrists)
Hammer curls
Lateral raises

Wednesday 3/21
Quads/Calves/Traps

I've added a whole 20lbs (10kg) on the first set of back squats and lowered it by 10lbs (5kg) on second. Therefore, I moved up 40lbs (20kg) of 10RM. That is in 16 days and 4 workouts. I am pleased
I wish my chest would react that well too.

DOMS are pretty much non-existant. And recovery is good.
I am sorting out my sleeping patterns. Melatonin has arrived. I get some freaky weird dreams on it.
On the side note, I had problems with sleep before I started this stack too.

And, duh, back pumps on this? I started adding taurine to my pre-wo...

[allnatural923]

Thursday 3/15
Chest/Shoulders/Arms
A good workout but I strained my wrists and now any pushing is difficult

Saturday 3/17
Quads/Calves/Traps
Had some indigestion, but still hit the gym in the morning. It went slow, so I split the workout in halves and finished off in the evening.
Added another 10lbs on the squat.

Sunday 3/18
Deadlifts and lats.

Tuesday 3/20
Chest/Shoulders/Arms
I did the chest bit on cables due to a problem with wrists.

C. chest fly
C. chest fly - incline
C. chest incline press
Barbell push press
C. push down
Drag curls (with limited ROM due to wrists)
Hammer curls
Lateral raises

Wednesday 3/21
Quads/Calves/Traps

I've added a whole 20lbs (10kg) on the first set of back squats and lowered it by 10lbs (5kg) on second. Therefore, I moved up 40lbs (20kg) of 10RM. That is in 16 days and 4 workouts. I am pleased
I wish my chest would react that well too.

DOMS are pretty much non-existant. And recovery is good.
I am sorting out my sleeping patterns. Melatonin has arrived. I get some freaky weird dreams on it.
On the side note, I had problems with sleep before I started this stack too.

And, duh, back pumps on this? I started adding taurine to my pre-wo...

for the taurine I'd say add in 5 grams pre and post-workout, should help with the back pumps. And sounds like you're making some nice progress on this stack so far, glad to see your recovery rate is good and the strength increase. Once your sleep is 100% in line you'll definitely notice even more of a difference

[UKNoko]

for the taurine I'd say add in 5 grams pre and post-workout, should help with the back pumps. And sounds like you're making some nice progress on this stack so far, glad to see your recovery rate is good and the strength increase. Once your sleep is 100% in line you'll definitely notice even more of a difference

Thanks. And yes, taurine helps with pumps. They are still there, but not as painful.
Getting more sleep with melatonin, definitely.

I hit a PR on Clean&Jerk on Thursday (3/22). Nothing to brag about weight-wise, but I was happy to add bit more weight and
notice that my technique got better. Followed that with a bit of upper-body exercises: Dips, Reverse Flyes, Chest Flyes, Triceps Pulldowns, and Face Pulls.

Added 5kg weight on Deadlifts on last training (3/24) and it was much easier to lift than previously. Push press went up a little bit (3/25) and I shuffled that training, so I do delts and triceps before chest to isolate chest more and it seemed to go quite well.
Can't figure out how to break plateau on pull-ups. I'm doing bodyweight pull-ups and then pull-downs and whilst I get more reps
on pull-downs can't see gains in pull-ups.

My left wrist is still not playing ball, so I opted for an early deload (60% on big lifts) week this week. Starting with a full-blown abs session on Monday (3/26) and Deadlifts/Lats on Wednesday (3/28). I have done some slow and controlled DLs, and some explosive too.
I'm going to do Shoulders/Chest/Arms tonight (3/29) and Quads/Calves/Traps on Saturday (3/31)

[criticalbench]

Dosing chosen after criticalbench's advice. Thanks!

Just noticed that.. glad I could be of help! Awesome log so far bro, good to see you are hitting all your PR's. Don't no how I missed this log.

BTW, i love your avi pic haha.

Let me know if there is anything else I can do for you!

Mike

[UKNoko]

Just noticed that.. glad I could be of help! Awesome log so far bro, good to see you are hitting all your PR's. Don't no how I missed this log.

Thanks! Weight wise I gained about 10lbs so far, but I don't know if there is any bf% change.

BTW, i love your avi pic haha.

[StackedCop]

10lbs? Something's gotta be working!

[criticalbench]

Thanks! Weight wise I gained about 10lbs so far, but I don't know if there is any bf% change.

2 things.. that better not be your girl.. and I wish you looked like that

[UKNoko]

2 things.. that better not be your girl.. and I wish you looked like that

LOL. I don't know the girl, but I wouldn't throw her out of bed ;-)

[UKNoko]

I want to switch up my routine starting of new week. Probably a less boring variation on GVT. Good idea / bad idea?

[allnatural923]

can't say I'm familiar with GVT, but from the little bit I've read on it it seems interesting. If you feel like your training has gotten a little stagnant, then might not be a bad idea to change it up a bit. and 10lbs added so far? I highly doubt that it's a bunch of body fat, especially if your strength keeps increasing and your recovery is that good

[th3futur3]

Why not try PHAT? I did a training cycle that went like this

Day 1: Upper Body Strength
Day 2: Lower Body Strength
Day 3: Off
Day 4: Chest/Back (GVT)
Day 5: Quads/Hams/Calves (GVT)
Day 6: Off
Day 7: Arms & Shoulders (GVT)
Day 8: Off
Day 9: Repeat

Best of both worlds. Stimulating two totally different types of fibers in two very unique ways. Watch your strength go up in the power days giving you a very rugged and dense look...and fill those muscles up on the GVT days paired with extreme stretching to give the fascia a great stretch resulting in giving those muscles a nice "pop".

[StackedCop]

I liked PHAT training a lot. I made some adjustments (only train each muscle once every 6 days) and I'm making some of the best gains of my life.

[UKNoko]

Regarding weight, body composition scales went missing from the gym. Got to ask them where they are.

I was down with some fever yesterday night and have a massive pain behind nose and forehead today.
So, I don't know if I won't have to take it easy for few days, duh.

Thanks for your input guys on training. I looked into PHAT routine and devised a split based on it with some modifications. Let me know what you think.

Workout A - Upper body power

EZ-Bar bent over rows 3x3-5
Wide grip Australian pull-ups 2x6-10
Narrow grip pull-downs 2x6-10
Dumbbell chest presses 3x3-5
Dips 2x6-10
Dumbbell shoulder presses 3x6-10
Barbell curls 3x6-10
EZ-Bar Skull crushers 3x6-10
Barbell shrugs 2x6-10

Workout B - Lower body power

Back squats 3x3-5
Hack squats 2x6-10
Leg extensions 2x6-10
SLRDLs 3x5-8
Cable pull-throughs 2x6-10
Leg curls 2x6-10
Standing calf raises 3x6-10
Seated calf raises 2x6-10
Woodchops high-to-low 2x8-12
Woodchops low-to-high 2x8-12

Workout C - Back & Shoulders
EZ-Bar bent over rows 6x3 (speed)
Wide grip Australian pull-ups 3x8-12
Medium grip pull-downs 3x8-12
V-handle (narrow grip) pull-downs 3x15-20
Prone trap raises 2x8-12
Wide grip shoulder presses 3x8-12
Semi-supinated dumbbell presses 3x8-12
Dumbbell upright rows 3x8-12
Reverse flyes 2x8-12
Lateral raises 2x8-12

Workout D - Lower body
Front squats 6x3 (speed)
Hack squats 3x8-12
Romanian deadlifts 3x8-12
Leg extension 3x15-20
Good mornings - 3x8-12
Leg curls 4x12-15
Seated calf raises 3x15-20
Standing calf raises 4x10-15
Low cable pull-ins 3x15-20

Workout E - Chest/Arms body

Flat dumbbell presses 6x3 (speed)
Incline dumbbell presses 3x8-12
Lying dumbbell flyes 3x12-15
Incline cable flyes 2x15-20
Preacher bicep curls 3x8-12
Spider curls 2x15-20
Reverse Curls 2x8-12
EZ-Bar seated tricep extension 3x8-12
Cable pressdowns (bar attachment) 2x12-15
Cable kickbacks 2x15-20

[UKNoko]

Still feeling rough. Got one sinus inflamed, but no runny nose. Weird.

I've hit the gym today for some C&Js as I wanted to move a bit, but could not face a full blown workout or any cardio.
Hit my PR on singles and added a little on top of it - so lifted 67.5kg. It's still less than my weight, but I am getting better in handling these lifts. Then I failed three attempts of 70kg and called it a day. I think when I add more explosiveness in my legs and build stronger shoulders I'll find them easier.

Also, when I was warming up I've noticed that my vertical jump went up in last few months. Which is kinda cool. I wonder how more muscle mass in legs and glutes would influence my running. Haven't been doing much more than some sprints since mid January.

Any views on the split above?

[UKNoko]

I am still not feeling on par and bad weather does not help.
At least it's not snowing around me like in Wales and Scotland
Funny enough, my libido is high, but my mind is bit hazy and mood is rather down.
Got 4 days off around Easter now, so I am hoping I'll get enough rest to get back in shape and mood.

I hit the gym anyway and done the Workout A with some changes:
There was too busy to get a bar to do aussie pullups, so replaced them with wide grip pulldowns and I skipped curls, skull crushers and shrugs, as I did not feel like pushing myself any further. Finished off with a set of 60 crunches.

[UKNoko]

Followed yesterday evening's training with that:

Preacher bicep curls 3x8-12
Spider curls 2x15-20
Reverse curls 2x8-12
EZ-Bar seated tricep extension 3x8-12
Cable pressdowns (bar attachment) 2x12-15
Cable kickbacks 2x15-20

I feel my chest from yesterday. It's bit funny, I never feel like I'm hitting it when I workout. Now it's sore, but more around clavicular head than sternacostal.

[xigotmailx]

LOL. I don't know the girl, but I wouldn't throw her out of bed ;-)

I'd throw her ass out of bed and tell her to get me a muffin, then lock the door before she gets back. Biggest dick move she'd ever have in her life and always wonder what she did wrong so you'd be on her mind every now and then the rest of her life.

Sorry for missing your log bro, I should of been in this from the start!

[allnatural923]

bump for updates, how's the past week or so treated you bro?