starting over after 19 years

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  1. day off

    2384 cal

    fat 84 g
    cho 181 g
    protein 232 g

    HP


  2. yesterday 254 lbs

    Back and Biceps

    overhead rows
    130x10, 150x10, 160x10, 170x10
    Deadlift
    5x5x195
    lat pull down
    130x10x4

    ezbar curls
    65x10, 85x10, 95x10x2
    isolation db curls
    25x10x2, 30x10x2, 35x10x2
    preacher curls
    30x10x2, 40x10x2

    Second day of 5x5 for deadlift. I'm increasing 5 lbs per back day. Let's see how it goes.

    Day 6 Havoc notes
    I've been taking 30 mg per day and I felt a little more pumped in the gym and a little more muscle hardness. However this may just be a placebo effect. Libido is up. My BP was 10 pts higher than normal 3 days ago. I'm up 4 lbs but I think this is just water weight due to relaxing CHO restrictions. I loosened up my calorie restrictions the last week and a half just to see how my body responds to Havoc. Also I've been experiencing a common side with this compound--hunger.

    Diet

    2480 calories

    breakfast
    isopure 210 cal
    havoc 10 mg

    workout

    after workout snack
    isopure 210 cal
    granola bar 180 cal

    lunch
    sushi 800 cal
    10 mg havoc

    snack
    pretzels 160 cal
    isopure 210 cal

    dinner
    chicken 426 cal
    10 mg havoc

    snack
    3 tablespoons of peanut butter 285 cal

    fat 54 g
    cho 236 g
    protein 270 g
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  3. chest and triceps

    flat bench
    150x5, 170x5, 190x5x2 (PR)
    incline bench
    90x5, 110x5, 130x5x2 (PR)
    decline db press
    60x10, 70x10, 75x6x2 (PR)
    cable flies
    20x10, 30x10, 40x10, 50x10

    skull crushers
    65x10, 75x10, 85x6x2
    pull downs
    55x10, 60x10, 70x10, 80x10
    reverse cable pull down
    40x10x4

    Notes
    I felt very strong today. I was trying to do my 5x5 program at 145 lbs on the bench but I kept throwing up the weight and it wasn't working out my chest so i just kept adding iron. My shoulder is a little sore so I will stop and get a nice big ice bag and try to get it ready for tomorrow since it's legs and shoulders.

    HP

  4. diet for today

    2279 calories

    fat 50 g
    cho 174 g
    protein 282 g

    breakfast
    isopure 210
    wheaties 275
    milk 183
    havoc 10 mg
    AI cycle support
    multi vit
    2000 mg fish oil

    preworkout
    isopure 210

    workout

    postworkout
    isopure 210


    lunch
    ham sandwich 440
    havoc 10 mg

    snack
    pretzels 318

    dinner
    2 chicken breast 426 cal
    10 mg havoc

  5. just to insert something to show people are still following I have noticed lately that I have gained enough lean mass and changed overall eating habits enough that if I don't purposefully pay attention to what i'm eating I actually lose weight by default. its an odd feeling, never been that way my whole life.
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  6. 256 this morning. I'm up 6 lbs in one week. I think it's all muscle. I'll break out the tape later and check it out. One of my goals was to fit in size 38 levi's. I picked a pair up and the just about fit.

    Checked my bp last night. It seems to be up about 5 pts. Libido is high. Skin looks a little oily. No alpha male stuff going on. Strength is up and I feel a little harder.

  7. Quote Originally Posted by EasyEJL View Post
    just to insert something to show people are still following I have noticed lately that I have gained enough lean mass and changed overall eating habits enough that if I don't purposefully pay attention to what i'm eating I actually lose weight by default. its an odd feeling, never been that way my whole life.
    that's what I am shooting for with the havoc cycle. Add muscle then cut again.

  8. yeah, you sometimes have to, or at least change up how you are doing things as I think I mentioned earlier. Your body always seeks homeostasis no matter what you are doing, so anything stops or at least slows down in terms of results after a period of time. Plus it sucks anyhow to stay too low calorically and avoid fun foods for too long

  9. pics of the +6 lbs!!

    still watching heavy

  10. Sorry for the lag. I have a cold and I am fighting through it. I weighed in at 258 this morning. That's up 8 lbs in one week on approx. 2400 calories per day. This stuff is crazy. Today was a day off after legs yesterday. I put on my size 38 Levi's this morning--this was one of my medium range goals and I am almost there. Still just a little tight. So I don't think I am gaining too much fat on this cycle. Arms are looking bigger. Chest is bigger. Legs for sure look bigger. I'm on 30 mg per day and considering bumping to 40 after the cold. My research says 40 mg is the sweet spot for most folks on Havoc.

    Today was a rest day.

  11. Feeling better today. Still at 30 mg and calories at 2400 or so.

    Chest and Tri

    db press 75x5x4, 75x3
    pec deck 85x10x4 concentrating on good negatives
    low cable press 60x10x4
    cable cross over 20x10, 30x10, 40x10, 50x10

    skull crushers
    50x10, 60x10, 70x10, 80x6
    cable pull down
    50x10, 60x10, 70x6, 70x4
    cable overhead extension (rope)
    50x10x4

    Felt strong and pumped today!!! I have the strong feeling of being on and the king of the gym. One guy commented in the locker room that my chest is looking much more defined and I seem to be bulking up a bit. I'm going to cycle my carbs back down just above ketosis. I have some keto strips so let's find out where that is.

    HP

  12. meals

    dropping my carbs as low as I can without going into ketosis.

    breakfast 315 cal
    oatmeal
    isopure

    preworkout isopure 200 cal

    workout

    lunch 508 cal
    isopure
    whole wheat bagel
    peanut butter

    dinner 1275 cal
    steak
    lobster
    asparagus
    mushrooms

    evening snack 210 cal
    isopure drink

    2412 calories

    fat 88 g
    cho 102 g
    protein 306 g

  13. up another 2 lbs today. +10

    Day 3 at 40 mg.

    Libdo is down a bit. No other sides to note.

    back and biceps today.

    wide grip lat pull down
    130x10x4
    close grip rows
    120x10x3, 150x10
    straight leg deadlift machine
    60x10x4
    overhead rows
    130x10x3, 150x10

    db curls
    30x10x4
    wrist curls
    20x10, 40x10x3
    reverse EZbar curls
    40x10x4
    EZbar curls
    65x10x4
    cable preacher curls
    45x10x3, 55x10

  14. I'll post progress pics saturday

  15. 2245 calories

    fat 53 g
    cho 145 g
    protein 298 g

    I still have a cold and a nasty cough. To top it off the other day I tore my hamstring doing squats. It's not too bad but I need to heal up.
  16. progress pics 2.5 months into my recomp


    2.5 months since I started. Three weeks into my Havoc cycle.
    Attached Images Attached Images  

  17. great job! keep it up!

  18. I have a very dark bruise on my inner thigh about the size of a baseball.

  19. My weight is holding but size is up. I measured my bicep last night and it looks like I increased about 1/2".

    Back and Biceps today.

    overhead rows
    100x10, 130x10, 150x10, 160x10
    lat pull down
    120x10, 140x10, 150x10x2
    deadlift machine
    60x10, 80x10, 100x10, 120x10
    low rows
    120x10, 130x10, 150x10x2

    EZ bar curls
    65x10, 85x10x3
    decline db curls
    20x10, 25x10, 30x10, 35x10
    standing single cable curls
    20x10, 30x10x3
    preacher curls two arm cable
    45x10, 55x10, 65x10, 75x10

    Felt a great pump in the gym.

    Sides are starting to show up. I really have a tough time sleeping the whole night. Back pumps are pretty regular even with 6 g of taurine a day. Libido is down. BP is up about 10 points.

    To tell you the truth I am ready to start another cut but I'm not sure about the timing. Do I cut during PCT or after. What's the most effective.

  20. chest and triceps

    hammersmith bench press machine
    90x15, 180x6, 180x6, 200x5
    decline db press
    55x10, 60x10, 65x10, 70x10
    incline db press
    40x10, 45x10, 50x10, 55x10

    skull crushers
    50x10, 60x10, 70x10x2
    reverse cable pull down single hand
    10x10, 20x10, 30x10x2
    rope push down, back to machine
    40x10, 50x10, 60x10x2
    push downs
    50x10, 60x10, 70x10x2

    good pump. low intensity due to lack of sleep and I have been taking sleeping aid. my body feels harder and more muscular. great cycle for my recomp.

  21. Day off again.

    1988 calories

    fat 37 g
    cho 162 g
    protein 247 g

    libido is down. lethargy is a problem. I'm still dropping fat and muscle is increasing. I'll hit the legs tomorrow.

  22. legs and shoulders

    2050 calories

    fat 30 g
    cho 207 g
    protein 244 g

    squats
    130x10, 200x10, 220x10, 270x10
    hack squat machine
    135x10, 180x10, 205x5, 215x5
    leg press machine calf and quads superset
    270x10, 360x10, 450x10, 540x10
    leg curls
    120x10, 130x10, 140x10x2

    military press machine
    40x10, 50x10, 60x10, 70x10
    low pully front raises
    10x10x4
    low pully lat raise
    10x10x4

  23. 255 this morning.

    Back and Biceps

    overhead rows
    130x10, 160x10, 180x10, 190x10
    deadlift
    130x10, 220x5x3
    lat pull down
    130x10, 140x10, 150x10x2
    cable rows
    120x10, 130x10, 140x10x2

    ez bar curls
    65x10, 75x10, 80x10x2
    single standing cable curls
    20x10, 30x10, 40x10x2
    cable seated preacher curls
    45x10, 55x10, 65x10, 70x10

    2047 calories

    fat 53 g
    cho 208 g
    protein 182 g

    started PCT
    SERM creatine

  24. How are you progressing with the weight loss? I still am a firm believer you need to get that fat ratio up to 30% of caloric intake and drop the carbs to 20%... that low of fat does not allow for optimal natural test production; something that is key when you are cutting/dieting. Just a thought if you plateau and want to switch it up to keep the metabolism guessing.

  25. Quote Originally Posted by oufinny View Post
    How are you progressing with the weight loss? I still am a firm believer you need to get that fat ratio up to 30% of caloric intake and drop the carbs to 20%... that low of fat does not allow for optimal natural test production; something that is key when you are cutting/dieting. Just a thought if you plateau and want to switch it up to keep the metabolism guessing.
    Thanks for the feedback. To break my last plateau I opted to bulk for a month. The result has been I believe I continue to cut fat and add muscle without seeing the scale move much on my overall weight. I'll post some progress pictures Saturday and let's see if the plan worked.

    I started PCT and changed my diet to cutting again 2 days ago. Let's see what happens next. I need to add HIIT back to my routine and then start playing with macros.

    HP

  26. This may sound weird but I can wear my size 38 jeans now. Next stop size 36.

  27. I essentially on track now. I will continue my program and post some progress pics every once and a while. Thanks for all your help and encouragement.

    HP
  28. 3 months


    three months still some belly fat but it's slowly going away.
    Attached Images Attached Images  
  29. progress


    progress
    Attached Images Attached Images  

  30. Fantastic man! Great job. Honestly, this is my first visit to this post but it's clear that you're determined and your results are obvious. Rome wasn't built in a day and neither is an athletic physique but you are well on your way and your foundation is getting more solid every day. Keep it up! The one bit of advice I would offer is that you should forget about isolation exercises and just concentrate on heavy compound lifts for now.
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