AndrewNico's Bulking Alpha Mass Log (Not Sponsored)
03-30-2012 06:27 PM
So, I didnt end up doing arms yesterday. My body was completely shot from tuesday's workout and I needed the rest. Good thing I did that because my legs workout today was awesome.
240x8, 240x8, 240x8 (PR)
Leg Press (plates / side)
6x5, 7x5, 7x5 => my right knee was bothered by this, so I decided to keep it somewhat light
Box Squats with Cambered Bar (to parallel)
225x8, 245x8, 245x8, 245x8 drop 135x10
Individual Hamstring Curls Machine (weight / side)
70x8, x8, x8 => knee was still bugging me, kept it real light
Standing Calf Raises Machine (rack = 20)
rack x10, x10, x10, 11x8 (5 sec down, 15 sec at bottom, 2 sec up)
Seated Calf Raises (plates / side)
1x8, 1x10, 1x12, 1x12 => calves were deadface
Deep stretching for ~7 minutes
Felt real good today, my knee wasn't bugging my on front squats, went up in weight, did a sh*t load of pressing movements and auxiliary calf movements. Legs were shaking when I was packing up my stuff to head home. Felt awesome.
Tomorrow is shoulders / back day . . . looking forward to some good progress on my shoulder presses.
04-01-2012 05:59 PM
Had some pretty good lift sessions the past 2 days. Yesterday was shoulders and back.
Seated BB Shoulder Press
185x3, x3, x3, x3, x3, x3, x3 +1
Seated dB Lateral Raises
30x13, x13, x13, x13
Front BB Raises on Incline Bench (underhand grip)
50x15, x20, x20
Rear Delt Machine (single arm)
175x20, 190x15, 190x15
Speed Work: Bent Over BB Rows
185x3, x3, x3, x3, x3, x3
x10, x10, x10
Hammer Strength Low Row Machine (weight / side)
55x15, 55x15, 45x15
Hammer Strength Lat Pulldown Machine Underhand (weight / side)
70x20, 70x20, 70x20
Deep Stretching for ~ 7 minutes
Made progress on my shoulder press, everything else was feeling good. Had massive cheat day yesterday, probably hit around 6k cals. Not too much else going on.
Today I weighed in and did chest & arms
Weight: 184 lbs (+0, +4 total)
No change from last week, cals have been at 3800 for the past week, going to bump it up another 200-500 this week. That should help.
255x3, 265x3, 265x3, Pause Reps: 245x3 +1.5
210x8, 195x8, 195x10 +1 assisted rep
Incline dB Flys
40x15, 40x13, 40x13, 40x10
dB Bicep Curls on Incline Bench (simultaneous)
25x15, 25x15, 25x15
Single Arm Hammer Curls on Preacher Bench
27.5x10, x10, x10
Spider Curls on Incline Bench
50x13, 50x13, 40x15 => did some partial reps on last 2 sets after failure
Tricep Cable Pushdowns (vbar)
80x10, x10, x10
Incline Skull Crushers
80x15, 80x13, 80x13
Single Arm Tricep Cable Kickbacks
20x8, 20x8, 20x10
Deep Stretching for ~5 minutes
Making steady progress on my chest movements, which is always nice. Arms were looking and feeling pumped up today. Like I said above, cals are going up again this week to get my weight moving up again. Adding some dried fruit in (da fructoseeeeeeeeeeeeee)
04-04-2012 07:49 PM
Sup F**kers . . . Here's what Ive been up to the past 2 days
4/3 Workout: Lower Body
405x1, 455x3, 455x1 drop 405x1
Leg Press (weight / side)
6x5, 7x5, 8x5, 9x2 drop 7x5 drop 6x5 => kind of aggravated my right knee doing these, been killing me over the past 24 hours. Going to have to tone down my weight for leg pressing movements
Seated Calf Press (plates / side)
1x15, 1x15, 1x15, 1x15
Isolation SLDLs on Smyth Machine (weight added)
180x8, x8, x8
Deep Stretching for ~7 minutes
Well, besides f'ing up my knee on leg press, not a bad lift day at all. First time doing 9 plates / side on my leg press (which btw I will never be maxing out on that again), and legs were feeling nice afterwords. Deadlifts are sort of a work in progress, I have only been doing heavy singles for the past 6 months or so, so changing up my rep range I feel will totally shock my body.
4/4 (Today) Workout: Upper Body
240x3, 240x2.5, 235x3 +.5
dB Shoulder Press
85x8, 85x6.5, 80x8
TBar Row Machine (front & rear plate loaded)
4 plates x8, 4 plates (+2 25s on back) x5, x5 drop 4 plates x8
FST 7 Training: dB Lateral Raises
20x20 +10ish assisted reps => i.e. delts were beyond on fire.
Bad news is my knee is still killing me. Really hoping some time off of heavy pressing movements will help it out. Good news is that today was a pretty sick workout. Incline bench didnt really change from last week, I changed up my rep range for shoulder press, and the tbar rows were awesome.
Since I have 1 more day left on my 1st bottle, I am probably going to bump up my dose to 7 or 8 caps for now, and then eventually say 'f it' and go up to 9. But who knows the slight bump up might be enough for my body. Curious to see what my weight is at this week with my addition of about 500 cals (up to ~4300 cals).
04-06-2012 11:41 AM
Had a great lift session yesterday for arms . . . killed it
230x5, 235x3, 240x3, 245x3 (PR), 235x3, 225x6 +1
Seated dB Overhead Tricep Extensions
100x5, 105x5, 105x10, 100x4 (slow reps)
VBar Tricep Cable Pushdowns
85x8, 80x8, 80x8, 80x8, 80x8
Alternating dB Bicep Curls (seated)
50x5, 50x5, 50x6, 50x6
Simultaneous dB Bicep Curls on incline bench
25x15, 25x13, 25x12
Lower Half Rep Reverse BB Curls (complete forearm isolation)
50x15, 60x12, 60x12, 60x12
FST 7 Training: Seated Cable Bicep Curls
Deep Stretching for ~4 minutes
Really killed it with my CGBP . . . I usually do them in the middle/end of my upper body day so my tri's were pretty fresh this time around. I didn't even know how much I could do on it, as I figured 235x3 would be as high as I could go.
Rest of the workout was also pretty sweet, arms were pumped the f up. One thing that I have continued to notice as I progress through this cycle is the slight leaning out of my body. My arms are always very lean, but despite the increase in calories (by about 1k since I started) my %bf seems to have remained constant. Good news indeed . . . as I weighed in at 195 postworkout (clothed) yesterday. Anxious to see this week's weigh in on sunday. BTW happy Good Friday.
04-12-2012 06:30 PM
Time to Play Catch Up
So I've been pretty busy over the past week, but I finally have a little time to get this thing back on track. I'll just update my main lift progress and any noteworthy bits.
Friday, 4/7 . . . Legs Rehab Day
So whatever I did to my knee, Ive had to totally tone down my leg work. Eliminating squats and leg pressing movements all together for now, just doing very light leg curls, moderate weight leg extensions, and a hell of a lot of calf work (did no joke 20 sets of calf raises).
Saturday, 4/8 . . . Shoulders / Back
MAIN LIFT PROGRESS
Seated BB Shoulder Press:
190x3, 190x3, 190x3, 190x3, 190x2+1, 190x2.5+1
Shoulder press is making some solid progress here. Up about 15lbs in 5ish weeks (or some time around then). Everything else was feeling good, mostly because I wasn't doing anything using my legs.
Sunday, 4/9 . . . Off Day
Morning Weight: 189lbs (+5lbs, +9lbs total)
Whoa, weight really shot up this past week. Good stuff, but I started to notice some fat gain (obviously, muscle doesn't just grow like that), so I toned back my cals by about 300 down to about 3900.
Monday, 4/10 . . . Chest and Tri's
MAIN LIFT PROGRESS
270x3, 270x2+1, 265x2+1
Making steady progress on flat bench. Working out on mondays SUCKS and I'm sure that had something to do with not nailing 270x3x3. Killed the rest of chest and tris with a high amount of volume starting with incline bench 205x8, x8, x8+2
Tuesday, 4/11 . . . Lower Back / Legs Rehab Day
Tried doing deadlifts, only went up to 405x1 and my knee was feeling alright. Killed my calves again along with traps this time around.
Wednesday, 4/12 . . . Upper Body
MAIN LIFT PROGRESS
235x3, 245x3, 245x3 (PR), 225x3+1 (pause reps)
Went total beast mode with incline bench, felt amazing. All other upper body lifts were also beasting; upper back, shoulders, triceps all were feeling good, and some progress was made on all as well. All and all a very good lift session.
Thursday, 4/13 . . . Off Day
A well needed off day. Have work tomorrow, so I'm just taking it easy today, giving my knee plenty of time to rest and recover. Will be back at it again tomorrow with more leg rehab / calf killing
(hey, at least I'm still in good spirits)
BTW, dose has been steady at 7 caps / day with 4 caps with preworkout meal
04-13-2012 10:14 AM
Running with the Big Boys
04-20-2012 07:51 AM
Sup guys, been a really interesting week, had a lot of family matters to attend to so I apologize for my lack of updates. Just because I haven't updated doesn't mean I haven't been killing it though.
While Im not going to go through the past week and update everything, I'll say that my strength has stayed relatively the same, with the exception of CGBP which I PRd yesterday at 255x3 up from 245x3. Weight is steady at 189 since I dropped my cals a bit. Still rehabing my knee, doesn't look to be getting better anytime soon .
I guess the plus that I can give for the AM so far is that I have had 0 sides. Now, you may want to take that with a grain of salt, since I also had 0 sides with halodrol and epistane in the past. This time around, however, I have drastically decreased my support supps down to fish oil, orange triad, and celery seed.
I still have another week or so at 7 caps a day, so we'll see how this ends up.
04-27-2012 06:51 PM
Wow, so I guess I kind of slipped up here :|
Sorry my updates have been s**t and infrequent as of late, been a rough couple of weeks. I'm going to update my main lifts from the past week.
Seated Shoulder BB Press - Strength was way down for whatever reason. shoulders were feeling shot; not sure why. To put things in perspective, the previous week I hit 190x3 for 5 sets and then 195x3 for the last 2 sets, and that felt good. Probably my own fault :\
195x2.5, 190x2, 185x3, 185x3, 185x3, 185x3, 185x2.5
Flat BB Bench - Another seemingly weak / unstable day. Planned on doing 255x5 for 3 sets, unfortunately my body in general did not feel like doing that. Had to switch it up a tad, as I think I will have to keep my weight lower and reps high simply due to my body :\. At least 225 pause reps felt amazing
255x4.5, 245x5, 245x4.5, 225x7 (pause reps), 225x4 (pause reps, maximum acceleration)
Knee rehab / calves day - Nothing to note, finally been able to do some SLDLs on the smyth machine to hit my hams and glutes; up to this point I have not been able to work them at all . Legs were shaking after my sets with 275 . . . feltgoodmang
Incline Bench - I have to say, for whatever reason I can go heavy on incline BB bench no problem and my body likes it (weight is catching up to my flat bench )
240x3, 245x3, 250x2.5
4/27 (Today, last day of cycle)
Knee rehab / Smyth Machine SLDL / calves - Well, today is my last day on. I'll go more into this and my experiences below.
Smyth Machine SLDL (weight added, not including weight of bar, which I think is ≈15lbs)
230x5, 230x5, 230x5 drop 180x5 drop 140x5 drop 90x10 => killed it
So, over the last week I have hit some serious lethargy for the first time (pretty bad especially at work when things are slow), other than that no real downsides to the cycle at all. Again, I will reiterate that I have ran 2 methyl orals (epi, halodrol) also with no sides (but with more supports), so take this with a grain of salt.
PCT will begin tomorrow (duh!). In case anyone is curious, it will be:
tamoxifen: 20/20/20/20 - may drop it down to 20/20/10/10 depending on how it goes. I imagine I will, but the 20 for 4 weeks is pretty standard.
testabolan v2 - don't laugh, got it for dirt cheap so I will be running it at recommended dose for 3 bottles worth. will be combining with 2 bottles of triazole after the tamoxifen runs out.
resveratrol v2 - again, one of those things that I don't need, but I have it and have no other plans for it and need to start going through my stash. Recommended dose for 1 bottle's worth.
daa @ 3g - staple for me. run it pretty much indefinitely, as I have in the past (come @ me critics).
Final review / stats will be in the next post.
04-27-2012 07:40 PM
Going to throw this at the top, I injured my right knee so my leg progress will not be listed as I have not squated or done heavy legs in the past 3 weeks
Alright, having said that, let's get to the changes:
Flat Bench: 225x10, 265x3
Incline Bench: 230x3
Seated BB Shoulder Press: 180x3 for 7 sets
Weight: 189 (+9 lbs)
Flat Bench: 270x3 (didnt max out my reps with 225, but I could tell you that I hit 225x7 pause reps after my working sets this past week, so I can say for sure that my flat bench strength has increased based on that and just the feel of the weight. My body does not like heavy flat BB bench , I'll just call this +strength )
Incline Bench: 245x3 easy (+15 lbs)
Seated BB shoulder press: 190x3 for 7 sets easy (+10lbs)
CGBP: 255x3 (+25lbs) . . . woah
Aside from the intense lethargy over the past week, nothing negative to speak of. Kind of didn't have that 'on' feeling though, I feel like if I didn't know I was taking this I wouldn't think I was (may be a negative for some people, I didn't care that much).
As for the results, you can see that they are in fact there, just not too drastic. Keep in mind I have been eating ≈4000cals every day since week 2 (March 25 ish), so over the course of 6 ish weeks, these gains seem reasonable but not extraordinary. Was looking for more in the strength department, but I was somewhat limited by my own body design in certain exercises.
The other thing I have to note here is where my leg strength was going before I injured my knee. Back squats were up about 15lbs on 3 rep max to 340x3 and front squats went up about 15 lbs on my 8 rep max to 240x8 for 3 sets. I can only imagine where I would be now had I not injured myself (rather stupidly I'll admit) only 3 weeks into my run . Unfortunately, I can only rest, recover and hope to one day get my squat back up to where I was a few weeks ago.
In terms of my weight gain, I'll let you decide for yourself from the pictures, but I'll say from my own views I have put on fat, no doubt in my mind about it. This somewhat further discounts my actual muscle gains, which I would conservatively estimate at ≈4 lbs; still not bad at all for 6.8 weeks. The fat gain is unfortunate, but not something I wasn't expecting. Not being a methyl, I had my doubts for the capability of this compound from the start. However, it did surprise me with all that it did do.
So, what's next for me? Going to keep my cals at 4000 for the next 4-5 weeks, and then drop them down to maintenance and start up a recomp to get rid of some of this fat gain. I am planning (as of now) to not do a full cut during the summer, and just keep on trucking. After I get to a reasonable body composition in my mind, I'll slowly start bumping up the cals and continue my foreverbulk.
I'll update weekly during PCT to keep you guys informed of any changes, but I doubt anything negative will be going on given the gains I did get over the past 7ish weeks. If anything, I don't think I'd be surprised if I lost a few lbs due to glycogen storage, but we'll see . . . I've misread this compound before.
Last edited by AndrewNico; 04-27-2012 at 08:35 PM.
Reason: added pics
04-28-2012 08:31 AM
Running with the Big Boys
04-28-2012 11:39 AM
Advanced Muscle Science/ForeRunner Labs (East Coast Sales Manager)
"The Strongest On The Market"
05-06-2012 07:32 PM
PCT is going great. Strength is still up there (and increasing), weight has dropped by 1-1.5lbs (I expect because of water loss - surprisingly affecting my knee, see below), and I still look as big as I did before.
In regards to my knee, I suspect that what has happened in these past 6-7 weeks is that I have had an excess amount of fluid buildup in my right knee (I have some sort of fluid in my knees already) maybe resulting from an increased fluid retention from AM. Somewhere along the line I aggravated the area and boom! excess fluid hurts my knee. now that Im in PCT my fluid retention has gone down and the pain in my knee is much better . . . to the point where I can actually squat again (just with like 95 lbs, but good progress).
that's just my theory.
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