H Drol Calls! First PH Cycle. Join me!

[ShayZ]

So I post at another forum quite often, but came here for some advice before I started my H Drol Cycle and I had promised to log it for you guys....

I have been preloading with Cycle Assist since Monday and will continue another week before I start my H Drol Cycle.

Here's what everything looks like:
H-Drol: 50/75/75/75/75 (75, 6th week depending on how my body reacts)

CL Cycle Assist 2 weeks Prior/during/ and 4 weeks after
8 Pills a day

PCT
Liquid Nolva 20/20/10/10
Activate Xtreme
0/0/2/2/3/3 (refers to pills per day)
Lean Xtreme
2 Pills a day for 6 weeks

Additional Supplements taken
3-4 ON Fish Oil Caps Daily
2 Glucosamine and Condroitin Caps Daily
Fiber Supplement
One a Day Multi for Active Men
Currently taking but will dose out of HGHPro within 9 days, so it wont be used during the cycle.
I will take Creatine Post cycle, preloading with 15 gms a day for the first 5 days, then 5 gms a day for remainder of post cycle therapy.
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GOAL
Lose 1-2% of BF, and gain 8-10 lbs of LBM
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DIET
3500 Cals a day is the goal. Here's a Sample diet for the day

Upon Waking up
1.5 Scoops of Whey Protein (180 Cals)
12 Ounces of Milk (200 cals)

Breakfast
Whole Grain Double Fiber Bread with Natural Peanut Butter and Sugar Free Jelly (400 Cals)

Lunch
12 Ounces Chicken Breast (420 Cals)
A Complex Carobhydrate like rice or bread(200 Cals)
Veggies and whatever else (100 cals)

Snack
Protein Bar (200 Cals)

Preworkout
1.5 Scoops of Whey protein (180 Cals)
Banana (110 Cals)

PostWorkout
Smoothie which includes 1.5 scoops of Whey and Milk (350 cals)

Snack
Protein Bar (200 Cals)

Dinner
Same as Lunch roughly (600-700 cals)
A lean protein/carbohydrates

Presleep
1.5 Scoops of ON Casein Protein (180 cals)

Daily total
3300-3500. Will have 2-3 cheat meals a week
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WORKOUT

Going with Layne Nortons routine, here's a sample.
Monday: Upper Power
5 x 5 for All Lifts
- Dumb Bell Bench press
- Barbell Rows
- DB Shoulder Press
- DB Shrugs

Tuesday: Lower Power
5 x 5 for All Lifts
- Squats to Paralell
- Straight Leg Deadlift or Normal Deadlift
- Calf Raises
- Wide Grip Pull Ups (Will actually do a 12,10,8 setup potentially)
- Calf Extensions

Thursday: Hypertrophy Chest/Arms
(For hypertrophy days I will go roughly 2 reps pre failure)
- DB Incline Bench 3x8-12
- Barbell Close Grip Bench 3x8-12
- DB Flat Bench 2x8-12
- Preacher Curls 3x8-12 super setted with
- Skullcrushers 3x8-12
- Tricep Push Downs 3x8-12 super setted with
- DB Hammer Curls
- Cable Crossovers 3x8-12
- Seated Alternating Curls 3x8-12
- Finish it off with Dips to Failure 3 sets

Friday: Hypertrophy Shoulders/Back/Traps
- DB Shoulder Press 3x8-12 super setted with
- DB Front Raise 3x8-12
- DB One Arm Row 3x8-12 super setted with
- DB Arnold Press 3x8-12
- Lat Pull Down (Wide Grip) 2x8-12 super setted with
- DB Shrugs 2x10-15
- Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
- DB Upright Row 2x10-15
- T Bar Row 2x8-12

Saturday: Hypertrophy Legs/Calves
- Hack Squat 5x8-12 super setted with
- Standing Calf 5x10-15
- Leg Extensions 5x10-15 supper setted with
- Sitting Leg Curls 5x10-15 supper setted with
- Sitting Calf Raise 4x8-12
- Hip Abductor 3x10-15
- Hip Adductor 3x10-15

Cardio on the other days. Mostly basketball.
------------------------------------------------------------------------------------
Current pics will be posted tomorrow or Tuesday. I will post pics post cycle, and post "post cycle."

Starting Measurements
Measurements:
Right Bicep: 14.30"
Left Bicep - 14.1"
Chest at Nipples - 38"
Hips - 35"
Waist at belly button - 34.5"
Right Quad - 22.5"
Left Quad - 22.6"
Right Calf - 15.25"
Left Calf - 15"
Right Forearm - 12"
Left Forearm - 12"
Neck - 13.6"

 

[ShayZ]

Starting Pics attached.
Not super proud of these, but hopefully it makes people understand why Im doing an H Drol Cycle so soon in my bodybuilding career.

When I was younger I had Cushings Disease which essentially makes any scars (stretch marks) on your body 10 x worse. So while I got fat, my body didn't take too fondly of the excess weight and blew up with stretch marks. Now that i've lost 90 lbs from my peak of 260, I want to finally try and fill this loose skin out a bit better. I know Ill likely need an abdominoplasty (tummy tuck) eventually as the loose skin is that bad. I mean, I doubt Im over 20% BF, or damn close to it due to my vascularity. My bicep veins come out unflexed and cold and Im told that doesn't happen till high teens, but who knows.

Anyhow, here they are. Please be nice =/

Some are flexed, some unflexed, common sense tells you which is which lol.

 

[ShayZ]

Pics of me 10 months ago. July 13, 2009 is the day I decided to turn my life around.

 

[int3grat]

subbed,

also.

wax..

 

[ShayZ]

subbed,

also.

wax..

lawl, no point right now. no chicks are seeing my body, but I did trim quite a bit compared to the 10 month ago pics. its hard to hit all areas of my back though =/ I bought this product called Mangroomer or something like that and it helps a lot.

 

[chocolatemilk]

LOL ^^ agreed ...nice job on the weight loss tho bro. Good luck!

 

[ShayZ]

Ok, Saturday I did my Hypertrophy for Legs. Felt good. Cals were right around 1900 or so, I cant remember now, but I remember counting before I slept, and it was right at 1900...

Today, diff story, maybe 3500. Mother's day! We went to her favorite Chinese restaurant where they serve Dim Sum. nom nom nom. Then Bruster's for ice cream where I shared a banana split.

I don't feel guilty at all. Having a cheat day every once in a while isn't horrible. I just have to make sure not to let them happen often.

Anyhow, Saturday's workout is below. Nothing today. Gym was closed + Moms day = nothing... Well I did take my dog's for a 30+ minute walk, but thats not really excercise.

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Hack Squats Supersetted with Seated Calf Raise
1 set Hack Squat then go do seated calf raises. 1 Minute break and repeat.
Hack Squat - I haven't done these in a WHILE! Was assessing weight once again.
50 x 12 (warmup)
90 x 10
140 x 10
180 x 8
200 x 8
Seated Calf Raise - No Bounce, slow controlled reps.
135 x 12 (warmup)
160 x 12
180 x 12
180 x 12
205 x 12

Leg Extensions supersetted with Lying Leg Curls
Leg X
255 x 12
285 x 12 x 4 (Machine max)
Lying Leg Curls
60 x 12
75 x 12
105 x 10 x 3

Calf Extensions
380 x 15 x 4 (Machine Max, slow and controlled. Calves looked sick IMO here )

Hip Abductor Supersetted with Hip Adductor
305 x 12 x 3 for both (Machine Max)

 

[ShayZ]

Pre Cycle: Day 8 - (Overall: 8 days)

Diet

Upon Waking up:
1 Scoop ON Cake Batter Gold Standard Whey (120 Cals)
Calories: 120

Meal 1:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
Calories: 315

Meal 2:
KFC Grilled Double Down... Yea I said it (460 Cals, 61 gms of protein)
Calories: 460

Meal 3:
1 Clif Mojo Protein Bar (200 Cals)
Calories: 200

Pre Workout:
1 Scoop On Whey Gold Standard Cake Batter (120 Cals)
8 Ounces Skim Milk (80 Cals)
Calories: 200

Post workout:
1 Scoop On Whey Gold Standard Extreme Milk Chocolate (120 cals)
Some Macaroni for Carbs (80 cals)
Calories: 200

Dinner:
1 Slice Whole Wheat Double Fiber Bread (50 Cals)
Sime Chicken, and some of the macncheese (300 cals?)
Calories:350

Presleep:
1 Scoop ON Casein Cookies n Cream (120 cals)
Calories: 120

Total: 1965
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Workout

Shoulder Dumbbell Press
50 x 10 (warmup)
55 x 8
60 x 6
60 x 6
60 x 6

Flat Dumbbell Bench
50 x 10 (warmup)
65x 8
70 x 8
75 x 6 (I did this 2nd today, couldnt get the DB's up on that 5th set, my left shoulder couldn't stabalize it)

Dumbbell Shrugs
Last rep I held the negative and slowly brought it down for all 4 sets.
85 x 6
85 x 6
90 x 6
95 x 6

Wide Grip Pullups
Assisted, 3 sets of 12, 10, 8.

Bent Over Barbell Rows
All the Power Racks and Squat racks were being used nonstop thats why I did the last... Ended up going to a flat bench, putting the bar on it, and doing the rows off the flat bench.
135 x 6
155 x 5
145 x 5 x 3

Followed it up with about 200 reps of different ab excercises.

FUKED up on Cardio... I Did 2-2.5 hrs.... I told myself Id play 1 game of 5 vs 5 basketball... We won, so I was like Ok, 1 more... We won... After all was said and done we won 5 straight, I finally left before jumping into a 6th game lol. Hence the reason for the extra cals post workout via dinner. I was completely gassed after Cardio and needed the food.
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On a complete side note:
As you guys can see I have a lot of chest acne, so I have purchased these ZNP Soap bars which cost $9 each. I will use them during the entire cycle and see how that handles acne.

Note #2.
I was reading the thread on the other Bb forum I post at, and saw a thread about the benefit of cold showers. I have been doing cold showers for 5 days now. Im shivering coming out, but we shall see if the benefits of cold showers help at all with everything overall

 

[ShayZ]

Pre Cycle: Day 9. Overall: 9 Days

Diet

Upon Waking up:
1 Scoop ON Cake Batter Gold Standard Whey (120 Cals)
Calories: 120

Meal 1:
Made 2 scrambled eggs, ham, and onions with 2% shredded cheese. With 2 slices of my whole wheat double fiber bread.
Calories: 320

Meal 2:
3:1 Ice Cream Sandwich protein bar... **** this was overhyped. Not 1/2 as good as I expected.
Calories: 300

Meal 3:
Rotisserie Chicken leg, No skins
Calories: 150?

Pre Workout:
1 Scoop Ultimate Nutrition Cookies n Cream Whey (120 Cals)
6 Ounces Skim Milk (60 Cals)
Calories: 180

Post workout:
1 Scoop Gold Standard Extreme Milk Chocolate (120 Cals)
1/2 Banana (50 Cals)
Calories: 170

Dinner:
1/4 Rotisserrie Chicken (no skin) (250 Cals)
Tiny portion of Mashed potatoes that was laying around (100 Cals)
Calories: 350

Presleep:
1 Scoop ON Casein Cookies n Cream (120 cals)
Calories: 120

Total: 1710. I might drink my Casein with Milk to get me to 1800.
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Workout

Took deadlifts out. The lower back soreness was too much last week and I didn't wanna do it again this week. I threw in Hack Squats in place of it. And did the good mornings as well. they hit my hammies really well.

Barbell Squats
45 x 12
135 x 8
185 x 6 x 3 (ATG)

Good Mornings
65 x 10 (warm Up)
95 x 8
115 x 6 x 3

Hack Squat
180 x 6
200 x 5 x 3
220 x 5

Seated Calf Raise
No bouncing
180 x 10
200 x 10 x 4

Cardio was just 12 mins on the bike. Had a really good sweat going in just 12 mins.

 

[ShayZ]

Precycle: Day 11 (Overall - 11 Days)

Diet

Started Late, cause I got blood work, so about 1.5 hrs after waking up I ate my protein shake and some eggs together.

1 Scoop ON Cake Batter Gold Standard Whey (120 Cals)
Calories: 120
Meal 1:
2 Eggs (140 Cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
Shredded Cheese (40 Cals)
ketchup, Onions, chili, tomatoes (50 cals)
Calories: 330

Meal 2:
Pure Protein bar (Chocolate peanut butter I think)
Calories: 200

Meal 3:
Clif Mojo protein Bar
Calories: 200

Meal 4:
2 Slices French Bread from this Loaf I bought (140 cals?)
4 Ounces Sliced Deli Ham (120 Cals)
1 Slice Swiss Cheese 2% (70 Cals)
1/2 Tbsp Light Mayo + Deli Mustard (30 Cals)
Lettuce (5 cals?)
Calories: 365

Pre Workout:
1 Scoop Ultimate Nutrition Chocolate Creme (120 Cals)
6 Ounces Skim Milk (60 Cals)
Calories: 180

Post workout:
1 Scoop On HydroWhey Chocolate (140 Cals)
8 Ounces Skim Milk (80 Cals)
Calories: 220

Dinner:
3 Slices French Bread from this Loaf I bought (210 cals?)
6 Ounces Sliced Deli Ham (180 Cals)
1 Slice Swiss Cheese 2% (70 Cals)
1 Tbsp Light Mayo + Deli Mustard (45 Cals)
Lettuce (5 cals?)
Calories: Lets Say 510

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

Total: 2245. Will slowly climb to 2500 a day then 3000 then 3500.
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Workout

Numbers all went up from last week. Feels good man.

Incline DB Chest press
40 x 12
50 x 10
60 x 8
65 x 10

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.
60 x 10 x 3
For both excercises.

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

Dumbbell Flat Bench
65 x 8
65 x 8
70 x 7

Tricep Pushdown Supersetted with Dumbbell Hammer Curls
Same as above. Did tricep Pushdown, then grabbed the Dumbbells, did the curls. 1 min rest, back to pushdown then curls.
3 Sets of each
72.5 x 8 x 2 For tricep Pushdown
80 x 8 3rd set Tri Pushdown
35 x 8 x 2 for DB Hammer Curls
40 x 7 DB hammer Curl Last Set

Dumbbell Flies
35 x 8 x 3

Seated Alternating Dumbbell Curls
35 x 8 x 2
35 x 7

Dips to Failure
3 Sets. 10 Reps, 9 Reps, 8 Reps.

Cardio was 12 mins on the Bike. Good Sweat going, did 3.5 miles ish in the 12 mins. Then I got home, drank my proteinz, took a shower, and walked my dogs for 30 mins.

 

[Silver3CSRT8]

Subbed. Good luck to you and congrats on the weight loss.

 

[ShayZ]

Forgot to post my blood result

 

[bigsexy74]

subbed...

 

[ShayZ]

Two Updates in 1 here. From Friday, Sat, and Sun, but only Fri and Sun were workout days.

Pre Cycle: Day 12 - (Overall: 12 days)
Diet
I had it remembered, but now forgot... It was right at 2500 calories. Very clean eating.
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Workout

Strength seemed good Friday.

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)
50 x 8
55 x 8
55 x 8
Front Raise
30 x 10 x 3

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 8
DB Arnold Shoulder Press
30 x 10 x 2
35 x 9

Wide Grip Lat Pulldown
140 x 9
145 x 8
145 x 7

DB Shrugs
90 x 10 x 3

Close Grip (Palms Facing In) Lat pulldown Supersetted with Low Pulley Upright Rows
CG Lat PD - Assessing weight here as I've never done them before
110 x 10
125 x 10
130 x 10
Pulley Upright Rows
50 x 10
55 x 10
55 x 10

T Bar Row
70 x 10
90 x 8 x 2

Overall, did more sets and more weight than last week. Good increase overall. I did Abs as well afterwards, like 200 reps of various things.
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Saturday I went with my family to Harrah's Casino in North Carolina... My mom assured me the hotel had a gym. They did, full of just cardio equipment. So i went to Harrahs to see their gym, and they had all cardio and one lat pulldown machine... It was leg day, the fuk am I gonna go with a lat bar.

I ate dirty, well not horribly dirty, just dirty dinner. we went to backyard burger, I got the 1/3 lb burger with bacon and cheese, and shared a fries with my mom, we had about 1/2 each. I tallied my cals dead at 2500.

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Pre Cycle: Day 14 - (Overall: 14 days)

Diet today is pushing 3000 cals, with 2000 of them being dirty bulking cals. We were still at Harrah's. So for breakfast we went to this buffet, I didn't do bad... 1 Plate
1 bacon strip, 2 sausage strips, 1 biscuit with gravy, some fruit and corned beef hash.
Lunch my dad wanted this chinese place over there. I had a solid 1500 cals there, and only took 2 plates, and I didnt even use the normal dinner plates, I used the small salad plates, but knowing how heavy food chinese food is, It had to be 1500 cals. I made a sandwich for dinner, and am having my protein and casein shakes so I might go a tad over 3k cals, if my earlier estimates are right.
Anyhow, we got back in town and here's my workout.

Hack Squats Supersetted with Seated Calf Raise
1 set Hack Squat then go do seated calf raises. 1 Minute break and repeat.
Hack Squat
90 x 12 (warmup)
140 x 10
180 x 8
180 x 8
225 x 5 (ouch)
Seated Calf Raise - No Bounce, slow controlled reps.
90 x 15 (warmup)
180 x 12
180 x 12
205 x 12
205 x 12

Leg Extensions supersetted with Lying Leg Curls
Leg X
285 x 12 x 4 (Machine max)
Lying Leg Curls
90 x 12
105 x 10 x 3

Horizontal Calf Extensions
380 x 15 x 3

Ok I went to do standing Caf raises next, and My knees were hurting like I had a charlie horse in both of them, and now 3 hrs later I STILL feel it in my left knee.
So i decided to go home before I injured something. Fuking mad that I didn't get to finish my workout. Im curious if the 2 leg workouts a week are shocking my body too much as Ive never done legs twice a week...

[size=+2]
TOMORROW STARTS H DROL! WOOHOO!
[/size]

I hope I dont put on too much fat. I felt my chest was looking and feeling softer today. Whatever, I cant be a ***** and not eat. if Im gonna do this I need to feed myself. Hoping all goes well, Im still a little nervous but it's a go!

 

[int3grat]

haha sick, good luck!

 

[ShayZ]

H Drol Cycle: Day 1 - (Overall: 15 days)

Diet

Upon Waking up:
1 Scoop ON Cake Batter Gold Standard Whey (120 Cals)
1 Quaker Oatmeal Fiber Packet (160 Cals)
4 Ounces Skim Milk (40 Cals)
Calories: 320

Meal 1:
1 Clif Protein bar (240 Cals)
1 Egg (70 Cals)
1 Slice French Toast (70 Cals)
Calories: 380

Meal 2:
1/2 Sandwich I made with 1/2 Banana (265 Cals)
Calories: 265

Meal 3:
Applebees Lunch:
French Dip Sliders and French Onion Soup I removed half the bread
Calories: 750

Pre Workout:
1 Scoop On hydroWhey Chocolate (140 Cals)
8 Ounces Skim Milk (80 Cals)
Calories: 220

Post workout:
EAS protein Bar
Calories: 260

Dinner:
Sandwich 5 ounces Deli meat. Slice of Cheese, Wheat Italian Five Grain Bread 2 slices
Calories:450

Presleep:
1 Scoop ON Casein Cookies n Cream (120 cals)
Calories: 120

Total: 2765

Water Intake today: 225 Ounces - Doesn't include water intake at the gym
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Workout

Ok weights were a bit down for DB Shoulder Press and Inc DB Chest press... Because I did Wide Grip Pullups first. Today was the first day of my H Drol Cycle... Kinda mad that I wasn't stronger, I know it takes 2-3 weeks to kick in, but meh. Gym was rediculously packed when I went in. I struggled to find a place to do my excercises, every single one of them, seriously.

Wide Grip Pullups
Assisted, 5 sets of 10 each

Incline Dumbbell Bench
I wanted to do Incline Bench, but ALL the benches were taken and no one was getting up. After 10 mins of waiting I finally saw a bench to do DB Inclines at so I took it.
50 x 10 (warmup)
60 x 8
65 x 8 x 2
I tried 70's and couldn't put them up

Shoulder Dumbbell Press
50 x 10 (warmup)
55 x 8
60 x 6
60 x 6 x 2 (now I put these seperate because I couldn't even get these up myself. I needed a lift off... FML)

Dumbbell Shrugs
Last rep I held the negative and slowly brought it down for all 4 sets.
85 x 6
90 x 6 x 3

Bent Over Barbell Rows
Even more upset here... Gotdamnit. All the squat racks, power racks, and benches were taken. So I had to do this at the damn Smith Machine after waiting a solid 10+ minutes.
135 x 8
155 x 8
155 x 8
165 x 6 x 2

Cardio was just 7.5 mins of a warmup pre workout.
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Side Note
Switching my routine up.
Monday will be the Power Up Upper Body
Wednesday will be power Up Lower Body
Thursday is Hypertrophy Chest and Arms
Saturday is Hypertrophy Back and Shoulders
Sunday is Hypertrophy Legs

This enables my body parts to have more rests without being forced to overwork each other on back to back days hitting the same muscle groups.

 

[BANGkris]

nice log so far.... and you haven't even started the Hdrol!

 

[ShayZ]

nice log so far.... and you haven't even started the Hdrol!

I started it yesterday

 

[ShayZ]

H Drol Cycle: Day 2 - (Overall: 16 days)

Diet

Upon Waking up:
1 scoop ON Chocolate Hydrowhey (140 Cals)
1/2 Cup of Oats (150 Cals)
1/2 Cup 2% Milk (60 cals)
Calories: 350

Meal 1:
2/3 Sandwich: (300 Cals)
3 Ounces Ham, 1/2 Slice Cheese, Lowfat Mayo 1/2 tbsp, dijon mustard, lettuce, french bread slice.
Calories: 300

Meal 2:
Banana (110 Cals)
Trail Mix (200 Cals)
Calories: 310

Meal 3:
Sandwich (450 Cals)
Calories: 450

Meal 4:
Banana (110 Cals)
Clif Bar (240 cals)
Calories: 350

Pre workout:
1 Scoop On HydroWhey (140 Cals)
Calories: 140

Post workout:
1 Scoop Cellucor Isolate Protein Berries n Cream (120 Cals)
6 Ounces Skim Milk (60 Cals)
Calories: 180

Dinner:
7 Chicken Wings (600 Cals)
1/2 thing of Blue Cheese (100 Cals)
1/4 Grilled Chicken Wrap (200 Cals)
Calories: 1000

Presleep:
1 Scoop ON Casein Cookies n Cream
Calories: 120

Total: 3200

Water Intake today: 215 Ounces - Doesn't include water intake at the gym
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No workout today as I moved legs to Wednesday. I just did 20 mins on the eliptical, and about 200-250 ab reps different excercises. Als took my dogs for a 20 minute walk.

No sides or anything to report. Muscles look fuller, but its probably in my head as its just 2 days

 

[Gonzo14]

looking good! i'm in, keep it up.

 

[int3grat]

This cycle looks exactly like mine except im using P-Mag,
have a look n compare gains etc etc

http://anabolicminds.com/forum/competitive-edge-labs/153190-c-e-l.html

 

[tl100proof]

Im in. Solid log so far, Good progress! Keep it up and keep posting updates!!

 

[ShayZ]

This cycle looks exactly like mine except im using P-Mag,
have a look n compare gains etc etc

Hell yea man, we shall compare! Your log looks solid!

Im in. Solid log so far, Good progress! Keep it up and keep posting updates!!

Will do! Im doing updates at the other forum, so I just copy paste it here

 

[ShayZ]

H Drol Cycle: Day 3. Overall: 17 Days

Diet

Upon Waking up:
1 scoop ON Chocolate Hydrowhey (140 Cals)
1 Packet Quaker Oatmeal High Fiber Oatmeal (140 Cals)
5 Ounces Skim Milk (50 cals)
Calories: 330

Meal 1:
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 2:
Clif Protein Bar (240 Cals)
Nuts and Raisins (200 Cals)
Calories: 440

Meal 3:
Pure Protein Bar (200 Cals)
Calories: 200

Pre Workout:
1 Scoop ON HydroWhey (140 Cals)
Calories: 140

Post workout:
1 Scoop ON HydroWhey (140 Cals)
Banana (110 Cals)
Calories: 250

PreDinner:
Reduced Fat Corn Chips and Salsa (180 Cals)
Calories: 180

Dinner:
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)
Spinach Salad with low Fat Blue Cheese and Croutons (175 Cals)
Calories: 605

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

Total: 2775 (FFFFFUUUUUU! I Thought I was at 3k+! Damnit!)
I'll try to eat more tomorrow. FFFFFFFUUUUUUU!

Water Intake: 250 Ounces - Doesn't include water drunk at the gym.
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Workout

Power Up Legs! Personal Records on Every DAMN THING!

Barbell Squats
45 x 10
135 x 8
185 x 6
195 x 5
205 x 6 (Ok first off, Ive done 205 x 5 before, but 2-3 of the 5 reps are usually junk. Today all 6 reps had GREAT Depth and form! After I did 205, i felt I couldve easily done 215, but wanted to save it for next week)

Good Mornings
85 x 10 (warm Up)
115 x 8 (PR)
135 x 5 x 2 (PR!)
145 x 5 (PR!) All so easy! Last week when I did 115 x 6 x 3, I felt tired, today this was nothing to me!

V Squat
Ok not sure if these are PR's since I havent done this in forever. I went to a different LA Fitness, and they didnt have th hack squat, so I did the V Squat machine.
90 x 10
140 x 6
180 x 5
200 x 5 x 2

Seated Calf Raise
No bouncing
180 x 8 x 2
200 x 8
230 x 8 (PR)
250 x 8 (PR!)
EASY, EASY! I did a slow pause at the bottom, went up, then pushed up as high as I could then back down. I couldn't believe how easy this was. Could've done even more!

Only cardio today was walking my dogs. I can't believe how strong I feel and H drol hasn't even kicked in yet. My body loves the extra calories! Woohoo! So pumped for tomorrow! Plan to set some bench PR's!

 

[forsure]

Bro you seem dedicated. good luck!

 

[ShayZ]

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.

 

[ShayZ]

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.

 

[ShayZ]

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.

 

[votum]

Lookin good mate, impressive weight loss

 

[ShayZ]

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.

 

[ShayZ]

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...

[size=+3][highlight]H Drol Cycle: Day 8 - (Overall: 22 days)[/size][/highlight]
​

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.

 

[votum]

nice PRs man Keep it up!

 

[int3grat]

looking good brah!!

 

[chocolatemilk]

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

 

[ShayZ]

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.

 

[votum]

179 flat this morning.
Was 173 last Monday.

Well played...

 

[Gonzo14]

179 flat this morning.
Was 173 last Monday.

solid gains I like what I see. Any sides?

 

[ShayZ]

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

[size=+3][highlight]H Drol Cycle: Day 10 - (Overall: 24 days)[/size][/highlight]
​

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.

 

[ShayZ]

[size=+3][highlight]H Drol Cycle: Day 11 - (Overall: 25 days)[/size][/highlight]
​

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.

 

[votum]

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

 

[Gonzo14]

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

 

[ShayZ]

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

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.

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!

 

[tl100proof]

nice....

 

[ShayZ]

[size=+3][highlight]H Drol Cycle: Day 13 - (Overall: 27 days)[/size][/highlight]
​

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!

 

[ShayZ]

[size=+3][highlight]H Drol Cycle: Day 14 - (Overall: 28 days)[/size][/highlight]
​

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.

 

[Gonzo14]

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.

 

[ShayZ]

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

[size=+3][highlight]H Drol Cycle: Day 15 - (Overall: 29 days)[/size][/highlight]
​

---------------------------------------------------------------------------------------
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.

 

[Gonzo14]

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.

 

[votum]

What's your weight sitting at now?

 

[ShayZ]

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.