H Drol Calls! First PH Cycle. Join me!

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  1. H Drol Cycle: Day 4 (Overall - 18 Days)

    Diet

    Upon Waking Up
    1 scoop ON Gold Standard Whey (120 Cals)
    1 Banana (110 Cals)
    1/2 Cup of Frozen Strawberries (25 Cals)
    8 Ounces Skim Milk (80 cals)
    Calories: 335

    Meal 2:
    2 Slices Whole Wheat 5 Grain Bread (150 Cals)
    5 Ounces Boars head EverRoast Chicken (150 Cals)
    1 Slice Cheese (80 Cals)
    1 Tbsp Low fat Mayo/Dijon mustard and lettuce (50 Cals)
    Calories: 430

    Meal 3:
    1/4 Ciabatta Loaf (150 Cals)
    2/3 Slice of Cheese (60 Cals)
    1/2 Teaspoon Olive Oil, 1 Tbsl low fat Mayo/Dijon Mustard and lettuce (70 Cals)
    5 Ounces Deli Meat (150 Cals)
    Nuts and Raisins (220 Cals)
    Calories: 650

    Meal 4:
    Clif Bar (210 Cals)
    Banana (110 Cals)
    Calories: 330

    Pre Workout:
    1 Scoop AllMax Chocolate Pure Isolate Whey (111 Cals)
    Calories: 111

    Post workout:
    1.5 AllMax Chocolate Pure Isolate Whey (166 Cals)
    8 Ounces Milk (80 Cals)
    1/6 Ciabatta Loaf Sandwich (100 Cals)
    3 Ounces Deli meat (90 Cals)
    1/2 Slice Cheese (40 Cals)
    Other Condiments (30 Cals)
    Calories: 506

    Dinner:
    7 Ounces Flank Steak - 400 Cals
    Olive Oil (150 Cals)
    Garlic Clove, Dijon Mustard, Soy, etc (25 Cals)
    1/3 Packet of Whole grain Brown Rice (140 Cals)
    715

    Presleep:
    1 Scoop On Casein Cookies and Cream (120 Cals)
    Calories: 120

    Total: 3197

    Water Intake: 210 Ounces - Does not Include Water Intake at the gym
    ---------------------------------------------------------------------------------------
    Workout

    My left shoulder was really really bothering me. I cut the workout a little short. Went home and did Rotator Cuff Stretching excercises.

    Incline DB Chest press
    40 x 12
    55 x 10
    60 x 10
    65 x 10
    70 x Fail. I did it first, but slid off the bench somehow lmao. I reseated myself, and couldnt get it up the 2nd try... WTF, was mad. I got the right arm up, but left arm couldn't push... Left shoulder, ugh!

    Preacher Curls SuperSetted with Skullcrushers.
    Ok, So I did 1 set of preacher curls andimmediately went to a bench and did skllcrushers. Did this for all 3 sets.
    Preacher Curl
    60 x 10 x 2
    70 x 10
    Skullcrushers
    60 x 10 x 3

    Barbell Close Grip Bench
    95 x 10
    115 x 8
    125 x 8

    Dumbbell Flat Bench
    Actually started with Flat Barbell First...
    135 x 10
    Then Dumbbells
    70 x 8 (Only 1 set, left shoulder acting up again)

    Incline Flys
    30 x 10
    35 x 8 x 2

    Incline Curls
    30 x 9
    30 x 8 x 2

    Tricep Pushdown Supersetted with Dumbbell Hammer Curls
    Did tricep Pushdown, then grabbed the Dumbbells, did the curls. 1 min rest, back to pushdown then curls.
    3 Sets of each
    Tricep Pushdown
    80 x 8 x 3
    DB Hammer Curls
    35 x 8
    40 x 3 (once again left shoulder sharp pain)

    Cable Crossovers
    30 x 10
    Went to do a 2nd set and couldn't pull with my left shoulder. I decided to go home before I seriously injured myself. FFFFFFFUUUUUUUU. Gonna take some pain killers (it doesnt hurt right now at all), but they should relieve any inflamation, and hopefully Ill be good for Saturday's back and Shoulders.

    Only cardio I did was walk my dog for 30 mins after my first meal this morning.

    No special strength today like I had yesterday but I partially blame that on my left shoulder. As I didpush the 70's up in Incline DB press, which ive never done before. I just didnt do the set lol cause of slipping off the bench.


  2. H Drol Cycle: Day 5 (Overall - 19 Days)

    Diet

    Upon Waking Up
    1.5 scoop AllMax IsoFlex Chocolate (166 Cals)
    1 Banana (110 Cals)
    1 Cup of Frozen Strawberries (50 Cals)
    7 Ounces Skim Milk (70 cals)
    Calories: 396

    Meal 2:
    2 Small Slices Whole Wheat 5 Grain Bread (120 Cals)
    3 Ounces Boars head EverRoast Chicken (90 Cals)
    2/3 Slice Cheese (60 Cals)
    1 Tbsp Low fat Mayo/Dijon mustard and lettuce (50 Cals)
    Raisins and Nuts (200 Cals)
    Calories: 430

    Meal 3:
    Pure Protein Bar (190 Cals)
    Chips and Salsa (200 cals)
    Calories: 390

    Meal 4:
    On the road... Was starving all of a sudden...
    Chik Fil A Sandwich on Their Golden Wheat Bun
    Calories: 400

    Pre Workout:
    Banana (110 Cals)
    AllMax 1 Scoop Isolate Protein(111 Cals)
    Calories: 221

    Post workout:
    Banana (110 Cals)
    6 Ounces Skim Milk (60 Cals)
    Cellucor Protein 1 Scoop (120 Cals)
    Calories: 390

    Dinner:
    5 Pita Chips and Hummus (150 Cals)
    Home Made philly CheeseSteak.
    I used Top Round Roast beef, Jalapeno Jack Cheese and Wheat Roll.
    5 Ounces Roast beef = 160 Cals
    Bread = 200 Cals
    Cheese/Onions = 100 Cals
    610

    Movie Meal:
    100 Cal Bag of popcorn
    Calories: 100

    Presleep:
    1 Scoop On Casein Cookies and Cream (120 Cals)
    Calories: 120

    Total: 3057

    Water Intake: 220 Ounces - Does not Include Water Intake at the gym
    ---------------------------------------------------------------------------------------
    Today was just Cardio/Abs
    Did the eliptical for low intensity 20 mins. Cross ramp and resistance set at 8.

    Then about 200 reps of ab excercises.

    Praying my shoulder holds well tomorrow.
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  3. H Drol Cycle: Day 6 - (Overall: 20 days)
    Diet

    Upon Waking Up
    1 Scoop IsoFlex (111 Cals)
    1 banana (110 Cals)
    Calories: 221

    Meal 2:
    5 Pita Chips and Hummus (150 Cals)
    7 ounce Flank Steak, Olive Oil used (450 Cals)
    1/3 Packet brown rice (140 Cals)
    Calories: 740

    Meal 3:
    Nuts and Raisins (200 Cals)
    Calories: 200

    Pre Workout:
    Isoflex Shake (111 Cals)
    Calories: 111

    Post workout:
    ON HydroWhey Shake (140 Cals)
    15 Mins Later
    Chipotle Burrito Bowl Double Chicken (900, their site says 795, but I think they gave me extra rice)
    Calories: 1040

    Pre Dinner:
    5 Pita Chips and Hummus (150 Cals)
    Calories: 150

    Dinner:
    6 Ounces Roast beef (200 Cals)
    1.5 Slices Cheese (120 Cals)
    Onions, Light Mayo, Mustard (100 Cals)
    Wheat Bread Roll (250 Cals)
    Calories: 670

    Presleep:
    1 Scoop On Casein Cookies and Cream (120 Cals)
    Calories: 120

    Total: 3252

    Water Intake: 200 Ounces - Does not Include Water Intake at the gym
    ---------------------------------------------------------------------------------------
    Workout

    All lifts were up from prior weeks. I especially felt great on the lat pulldown both wide grip and close grip plams in. Usually I cheat a little, but today, back was straight and I did more weight than last week.

    DB Shoulder Press Supersetted with DB Front Raise
    1 set Sh. Press, then set of front raise and repeat
    Shoulder Press
    40 x 12 (warmup)
    60 x 8 x 2
    60 x 6 (I had 8 here, but almost hyperextended my left shoulder backwards!)
    All 3 sets were super easy to get up, unassisted.
    Front Raise
    30 x 10 x 3
    Once again, usually by the 3rd set im very slow from reps 5-10. Today i busted out all 10, without any hesitation.

    DB 1 Arm Bent Over Over Supersetted with DB Arnold Shoulder press
    DB 1 arm Bent over row
    65 x 10
    75 x 10
    80 x 10
    DB Arnold Shoulder Press
    35 x 10 x 3
    Last week i did 30's for the first 2 sets and only managed 9 for the last set using 35's... Did 35's all 3 sets today for 10 easy reps. I think 40's should be no issue next week.

    Wide Grip Lat Pulldown
    135 x 10
    145 x 8
    155 x 8

    DB Shrugs
    Changed it up a bit here. Did 4 sets, back to back to back to back. Dropsets.
    90, 85, 80, 75. 10 Reps each.
    Helped fry my traps.

    Close Grip (Palms Facing In) Lat pulldown Supersetted with EZ bar Upright Rows
    CG Lat PD
    120 x 10
    130 x 10
    140 x 10 (10 more lbs from last week, and it was damn easy too!)
    Ez bar Upright Rows
    Last week I did the pulley, but today the rope attachment was being used all the time. So I just did it was the EZ Curl bar.
    50 x 10
    60 x 10 x 2

    Seated pulley Row Dropsets
    Decided against T bar, and decided to fry my back for my last excercise... This was INTENSE!
    6 sets, 8 reps a piece, 0 rest. I had my workout partner drop the pin after each set
    150, 135, 105, 90, 75, 60

    Cardio was just a 30 minute walk with my dogs.

    After my shower today my chest looked a lot fuller. Maybe its in my head, we shall see.

  4. Lookin good mate, impressive weight loss

  5. H Drol Cycle: Day 7 - (Overall: 21 days)
    Diet
    Well, right around 3500-4000 cals.
    Went to the rennaisaince festival. didnt eat too bad there. Just a turkey leg and a bananas foster dessert. Then we went to dinner at this italian restaurant. I only had 1 small piece of bread, and half my meal, but I had eaten a 400 cal sandwich at home an hour before lol.
    Whatever, one cheat day a week is what i had kind of planned to do, but I felt kind of sick afterwards.
    ---------------------------------------------------------------------------------------
    Before I talk about my workout I need to bring up some potential sides I had.
    Left side of my chest past 2 days has hurt a tiny bit intermittently. Not sure if its heartburn, soreness, or what... HR has been in check... Fluctuates between 55-70. so dunno. Also BP in check, so who knows.

    One Side effect I had today was back pumps! DURING LEG DAY! Although i did go to the gym after driving an hour and a half from the renn festival. So that mayve contributed... Very very slight lower back pumps today. It didnt bother me till the very last excercises, leg press...

    Anyhow, tons of PR's again. Switched it up a bit.

    Hack Squats Supersetted with Seated Calf Raise
    1 set Hack Squat then go do seated calf raises. 1 Minute break and repeat.
    Hack Squat
    140 x 10 (warmup)
    200 x 10 x 2
    225 x 8 (PR! I maxed at 5 last week, and I could've gone 10 here, but stopped before failure)
    Seated Calf Raise - No Bounce, slow controlled reps.
    180 x 12
    225 x 12 x 2

    Leg Extensions supersetted with Lying Leg Curls
    Leg X
    285 x 12 x 3 (Machine max)
    Lying Leg Curls
    105 x 10
    120 x 10 x 2 (PR)
    When I was on the precycle, I couldn't even move the 120 stack... Moved it with ease today.

    Leg press supersetted with Calf Raises on the leg press
    Leg press - Knees to Chest
    6 plates x 10
    8 plates x 10
    8 plates x 7 (to failure here, legs were dead)
    Calf Raises
    6 plates x 12
    8 plates x 12 x 2

    Tomorrow starts my 75 mg doses. Ill start taking 6 gms of Taurine 30 mins pre workout to counter the back pumps and update you guys.
    •   
       


  6. Quote Originally Posted by ShayZ View Post
    well i didnt get those 70's up on the last set as I had originally hoped. it is what it is... Ill update my lifts later in 2-3 hrs.
    I didn't get the 70's up on my last set.... Because I was too busy pushing the 75's up for my last set in Incline Dumbbell Press! WOAH! And people say this doesnt kick in till week 3. If this hasnt kicked in yet, ill be doing 100 lb Incline DB Presses at the end of this log.

    Anyhow...

    H Drol Cycle: Day 8 - (Overall: 22 days)

    Diet

    Upon Waking up:
    1 Scoop ON Hydrowhey Chocolate (140 Cals)
    Protein Pancakes with 1 tbsp of Honey (360 Cals)
    Calories: 500

    Meal 1:
    Sandwich 5 ounces Deli meat. Slice of Cheese, Wheat Italian Five Grain Bread 2 slices (450 Cals)
    Calories: 450

    Meal 2:
    Trail Mix nuts with some Raisins (200 Cals)
    Calories: 200

    Meal 3:
    Banana (110 Cals)
    10 Pita Chips/Hummus (300 Cals)
    Calories: 300

    Pre Workout:
    1 Scoop Allmax Isoflex Chocolate (111 Cals)
    Apple (120 Cals)
    Calories: 331

    Post workout:
    Ergeneix Aftermath post Workout Recovery Complex (Blue Reaspberry) (153 Cals)
    Calories: 153

    30 Mins After Shake:
    I took some bread crumbs, used 1 egg to for egg washing. Took 2 chicken tenderloins, 2 shrimp, and 2 scallops. Pan fried them in olive Oil... No idea, but this is a guess of the Cals. Looks kinda ****ty, but was delicious lol.
    Calories:500

    Dinner:
    6 Ounces Baked Tilapia (250 Cals)
    1/4 Cup brown Rice (80 Cals)
    Calories: 330

    Presleep:
    1 Scoop ON Casein Cookies n Cream (120 cals)
    Skim Milk 8 Ounces (80 Cals)
    Calories: 200

    Total: 2964 (hmm, not enough. Ill make another 250 cal sandwich before I sleep and eat it in an hour or so) Sleeping in 2-3 hrs.

    Water Intake today: 220 Ounces - Doesn't include water intake at the gym
    ---------------------------------------------------------------------------------------
    Workout

    Personal Records all over the motherfuking place.

    Incline Dumbbell Bench
    So last week I couldn't push the 70's up... I was determined to do it this week... I did it and EXCEEDED the hell out of it.
    50 x 12 (warmup)
    65 x 10
    70 x 6 x 2 (PERSONAL RECORD!)
    So I sat around and went hmm... Could I possibly push 75 up? Fuk it, lets go.
    75 x 6!!! (Personal Record!) I might've had one more in me.

    Shoulder Dumbbell Press
    50 x 10 (warmup)
    55 x 8
    60 x 6 x 2
    Last week on my 2nd and 3rd 60 set I needed my spotter to give me a lift off... No such issue this week... So i decided, could I possibly push the 65's up for the first time ever? Let's try this out...
    65 x 6!!! (PERSONAL RECORD)!

    Dumbbell Shrugs
    90 x 8 x 5

    Wide Grip Pullups
    Assisted, 3 sets of 10 each

    Bent Over Barbell Rows
    No PR here, was quite exhausted... Got minor minor back pumps after doing this, but I forgot to take my Taurine... ugh! I need to remember, damnit.
    155 x 5
    135 x 6
    145 x 5 x 2
    155 x 5

    Cardio was just taking my dogs for a 25 min walk.

  7. nice PRs man Keep it up!

  8. looking good brah!!

  9. Good progress.. I'm really debating now between superdrol or hdrol ...what's your weight at now?

  10. Quote Originally Posted by chocolatemilk View Post
    Good progress.. I'm really debating now between superdrol or hdrol ...what's your weight at now?
    179 flat this morning.
    Was 173 last Monday.

  11. Quote Originally Posted by ShayZ View Post
    179 flat this morning.
    Was 173 last Monday.
    Well played...

  12. Quote Originally Posted by ShayZ View Post
    179 flat this morning.
    Was 173 last Monday.
    solid gains I like what I see. Any sides?

  13. Quote Originally Posted by Gonzo14 View Post
    solid gains I like what I see. Any sides?

    Very mild headaches. BP and HR about the same, I check them every day.

    very very mild back pumps, but post workout theyre gone.

    Anyhow


    H Drol Cycle: Day 10 - (Overall: 24 days)

    Diet

    Upon Waking up:
    Protein pancakes:
    1/2 Cup oats (140 Cals)
    1/2 Banana (60 Cals)
    3 Egg Whites (70 Cals)
    1 Tbsp Honey - 60 Cals
    +
    1 Scoop ON Whey (120 Cals)
    Calories: 450

    Meal 1:
    Tuna Lunch Kit (200 Cals)
    Clif Protein Bar (220 Cals)
    Calories: 420

    Meal 2:
    Sandwich with Ham (400 Cals)
    Calories: 400

    Pre Workout:
    Apple (120 Cals)
    1.5 Scoops ON Whey Protein Shake (180 Cals)
    Calories: 300

    Post workout:
    Ergogenix Aftermath Blue Raspberry PWO Shake (153 Cals)
    Banana (110 Cals)
    Calories: 263

    Dinner:
    Leftovers from last night.
    10 Ounces Pecan Crusted Trout and 1/8 of a burger + one small roll
    Calories: 800

    Post Dinner:
    1/4 Sweet potato (60 Cals)
    3 Small Chicken Tenderloins (200 Cals)
    Calories: 260

    Presleep:
    1 Scoop ON Casein Cookies n Cream (120 cals)
    8 Ounces Skim Milk (80 Cals)
    Calories: 200

    Total: 3093

    Water Intake today: 220 Ounces - Doesn't include water intake at the gym
    ---------------------------------------------------------------------------------------
    Workout

    Power Up Legs! Personal Records on Every DAMN THING!

    Barbell Squats
    135 x 10
    185 x 6
    195 x 5
    205 x 5
    215 x 5 (PR)
    225 x 4 (PR!) I was shooting for 5. I knew I wouldn't be able to do it after rep 4, but went for it lol. I got stuck and had to drop the bar to the safetys. DAMN it felt good to squat 2 plates a side finally to paralell.

    Good Mornings
    115 x 8
    135 x 6
    145 x 5 x 2
    155 x 5 (PR) - I might stick here next week. I want to make sure form is solid.

    V Squat
    140 x 6
    180 x 5 x 2
    200 x 5
    230 x 5 (PR) - Last time 200 x 5 was my record... Crushed it.

    Seated Calf Raise
    No bouncing
    180 x 10
    200 x 8
    230 x 8
    250 x 8
    270 x 8 (PR) - 3 plates a side, woohoo

    Only cardio today was walking my dogs for 25 or so minutes.


  14. H Drol Cycle: Day 11 - (Overall: 25 days)

    Diet

    Upon Waking Up
    1/2 Cup oats (140 Cals)
    1 Banana (120 Cals)
    3 Egg Whites (70 Cals)
    1.5 Scoops ON Whey (120 Cals)
    6 Ounces Skim Milk (60 Cals)
    2 Tbsp Honey - 120 Cals
    Calories: 630

    Meal 2:
    PowerAde protein bar (230 Cals)
    Calories: 230

    Meal 3:
    Sandwich with 4 ounces Chicken (400 Cals)
    Nuts and Raisins (200 Cals)
    Calories: 600

    Pre Workout:
    1.5 Scoops Protein (180 Cals)
    Banana (120 Cals)
    Calories: 300

    Post workout:
    Aftermath Shake (153 Cals)
    Calories: 153

    Dinner:
    Moes Burrito Bowl, Double Meat Added Guacamole (900 Cals)
    Calories: 900

    Post Dinner:
    Powerade Protein bar (250 Cals)
    Oatmeal and 6 Ounces Skim Milk (220 Cals)
    Calories: 470

    Presleep:
    1 Scoop On Casein Cookies and Cream (120 Cals)
    Calories: 120

    Total: 3403

    Water Intake: 260 Ounces - Does not Include Water Intake at the gym
    ---------------------------------------------------------------------------------------
    Workout

    Left shoulder once again slightly bothering me this week as it was last week... I just kept stretching it and nursing it. Got home and did some rotator cuff excercises again.

    I got some PR's, but since today was a hypertrophy day, they weren't my main idea.

    DB Chest Press
    60 x 10
    75 x 10
    80 x 8 x 2 (PR) - Probably Could've pushed the 85's up, but as I said, wasn't shooting for PR's today. Just hypertrophy.

    Preacher Curls SuperSetted with Skullcrushers.
    Ok, So I did 1 set of preacher curls andimmediately went to a bench and did skllcrushers. Did this for all 3 sets.
    Preacher Curl
    70 x 10 x 3 (Last week i did 60 first 2 sets, the 70 the 3rd)
    Skullcrushers
    70 x 8 x 3 (Last week i stuck with 60 x 10 for all 3 sets)

    DB 1 Arm behind the Back tricep Extensions
    35 x 10 x 2

    Incline DB Bench
    65 x 10 x 2
    Went to put the 70's up for my 3rd set, and was too tired.
    Good news is that this was my opening excercise last week, and I essentially beat the numers I did last week for this excercise.

    Tricep Pushdown Supersetted with DB Hammer Curls
    Tricep Pushdowns - New Gym/New Machine.
    75 x 10 x 3
    Dumbbell Hammer Curls
    35 x 10 x 2
    35 x 8

    Incline Curls
    30 x 10
    35 x 8
    35 x 6

    Dips
    To Failure 3 Sets - Parallel
    10, 10, 9

    EZ Curl Bar Curls
    70 x 9
    Dropset immediately to
    50 x 9

    Did some grip twist and forearm curls to strengthen my forearms as they were paining me post EZ Curls as I have tendonitis in both forearms.

    Only cardio I did was walk my dogs for 15-20 mins.

  15. Looking good man, I like the focus there...I would go for a PR lol o.O

  16. Love to see new PRs on squats. When that happens, you know your working hard! Keep working on that squat, more than likly when you see a big dude, he's got a bigger squat!
    way to do work

  17. Quote Originally Posted by votum View Post
    Looking good man, I like the focus there...I would go for a PR lol o.O
    Haha I considered it. But knew id only be able to knock maybe 6 out at best so thats not optimal for my goal on this workout.

    Quote Originally Posted by Gonzo14 View Post
    Love to see new PRs on squats. When that happens, you know your working hard! Keep working on that squat, more than likly when you see a big dude, he's got a bigger squat!
    way to do work
    I measured my quads.... They were 22" precycle... 23.5" already! woah!

  18. nice....


  19. H Drol Cycle: Day 13 - (Overall: 27 days)
    Diet

    The hell if I remember.... It was around 3500 cals though.
    ---------------------------------------------------------------------------------------
    Workout

    Sorry for not updating this yesterday. Was too lazy to log all my macros, but I did of course log my workout.

    DB Shoulder Press Supersetted with DB Front Raise
    1 set Sh. Press, then set of front raise and repeat
    Shoulder Press
    40 x 12 (warmup)
    60 x 10 x 2 (Did 8 reps here last week)
    65 x 8 (PR) - (Did 60 x 6 here last week)
    All 3 sets were super easy to get up, unassisted.
    Front Raise
    30 x 10 x 3 (Same as last week, had an incredible pump in my shoulders and delts)

    DB 1 Arm Bent Over Over Supersetted with DB Arnold Shoulder press
    DB 1 arm Bent over row
    70 x 10
    75 x 10
    80 x 10
    DB Arnold Shoulder Press
    35 x 10 x 2
    40 x 8 (PR) - I had 10 in me, but shoulders were pretty fried already.

    Wide Grip Lat Pulldown
    135 x 10
    150 x 8
    160 x 8
    Increased the 2nd and 3rd set by 5 lbs this week from last

    DB Shrugs
    Just 2 sets this week. A set with a drop set
    90 x 10
    Dropset to
    70 x 10

    T Bar Row
    90 x 10 x 2

    Close Grip (Palms Facing In) Lat pulldown Supersetted with EZ bar Upright Rows
    CG Lat PD
    Increase of 5 lbs all 3 sets this week.
    125 x 10
    135 x 10
    145 x 10
    Ez bar Upright Rows
    60 x 8 x 3

    Rear Delt Machine
    85 x 10 x 2

    I also took my first ever ice bath yesterday. Ice Baths are soooooo rejuvenating!


  20. H Drol Cycle: Day 14 - (Overall: 28 days)

    Diet

    Upon Waking up:
    2 Scoops ON Whey (240 Cals)
    8 Ounces Skim Milk (80 Cals)
    1 Banana (120 Cals)
    1 Cup Strawberries (50 Cals)
    Calories: 490

    Meal 1:
    Protein Pancakes:
    1 Cup oats (280 Cals)
    3/4 Banana (90 Cals)
    3 Egg White, and 1 Egg (125 Cals)
    1/2 Scoop Allmax Whey (55 Cals)
    1.5 Tbsp Honey - 90 Cals
    Calories: 640

    Pre Workout:
    1 Scoops ON Whey Protein Shake (120 Cals)
    Calories: 120

    Post workout:
    Ergogenix Aftermath Blue Raspberry PWO Shake (153 Cals)
    Mini protein Bar (90 Cals)
    Calories: 243

    30 Mins Post Workout:
    10 ounces Pan Fried Tilapia (350 Cals)
    Nuts and Raisins (150 Cals)
    Calories: 500

    Meal:
    400 Cal Chicken and Ham Sandwich
    Calories: 400

    Dinner:
    Mushroom Soup (100 Cals)
    Chicken Sandwich (350 Cals)
    Calories: 450

    2nd Dinner:
    Clif Bar (240 Cals)
    1/2 Chicken Sandwich (225 Cals)
    Calories: 465

    Presleep:
    1 Scoop ON Casein (120 Cals)
    Calories: 120

    Total: 3428

    Water Intake today: 200 Ounces - Doesn't include water intake at the gym
    ---------------------------------------------------------------------------------------
    Workout

    Left workout a little early at the end. had pretty intense back pumps. Last week I had them but they were worse this week. Lasted about 20-30 mins post workout. I only had 60 ounces of water before I hit the gym today so maybe that was the issue? Dunno. Fuking killer though.

    Hack Squats Supersetted with Seated Calf Raise
    1 set Hack Squat then go do seated calf raises. 1 Minute break and repeat.
    Hack Squat
    140 x 10 (warmup)
    200 x 10
    220 x 10
    250 x 8 (PR)
    Seated Calf Raise - No Bounce, slow controlled reps.
    180 x 12
    225 x 12 x 2

    Leg Extensions supersetted with Lying Leg Curls
    Leg X
    285 x 12 x 3 (Machine max)
    Lying Leg Curls
    120 x 10 x 3

    Leg press supersetted with Calf Raises on the leg press
    Leg press - Knees to Chest
    6 plates x 10
    Calf Raises
    6 plates x 12

    As stated, I didnt finish this out. Back pumps were a bit too much. Plus I was pretty gassed at this point.

  21. Not enough water could def. be the reason your back pumps are worse. water, potassium and taurine should take care of it, if not well. thats very odd, it cures most peoples.

  22. Too sleepy. Diet not logged. Memorial Day = Ribs, Corn on the cobb, pork, beef, felt good man.


    H Drol Cycle: Day 15 - (Overall: 29 days)
    ---------------------------------------------------------------------------------------
    Workout


    Flat Dumbbell Bench
    75 x 10
    80 x 8
    85 x 6 (PR)
    90 x 3 (PR) - Probably shouldnt have gone for the 90's but I wanted to see if I could do it. Was actually surprised to push them up. Felt really good

    Shoulder Dumbbell Press
    50 x 10
    60 x 6 x 3
    65 x FAIL
    Ok, I went to a new gym. The seats had the straight back, but the actual seat portion like curved upwards. Making my posture very awkward. I felt as if I was gonna fall off the front and lose my balance the entire time. I dont think strength was down, I blame the seats and I think they may've gotten to me as well.

    Bent Over Barbell Rows
    No back pumps today. had them yesterday. Weird. The back pumps also only happen in my lower back, so maybe its only when i work my lower back? Dunno.
    135 x 8
    155 x 6
    165 x 6 (PR)
    175 x 6 (PR)

    Barbell Shrugs
    175 x 8 x 5

    Wide Grip Pullups
    Assisted, 2 sets of 10. Hang at the bottom, all the way to the top as far as its possible to go without doing a powerup.

  23. Quote Originally Posted by ShayZ View Post
    No back pumps today. had them yesterday. Weird. The back pumps also only happen in my lower back, so maybe its only when i work my lower back? Dunno.
    I'm not sure, so dont quote me but Back pumps i think have something to do with the kidneys and the water that develops around them.

  24. What's your weight sitting at now?

  25. Quote Originally Posted by votum View Post
    What's your weight sitting at now?
    Still 179

    Lifts shooting up, but I dunno if Im eating enough. Stable weight likely means fat loss and muscle gained though as my lifts are all increased.
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