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Black Lion Research: Formeron and Prolactron

supermanjow

supermanjow

Well-known member
Invalid Link Removed was kind enough to let me try out a couple products during my Trestabol/LMG run. Both of these compounds are known for aromatization and elevated prolactin. So, these are the perfect compliments. You can find the products through Nutraplanet.com by clicking on the following links:
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I started the cycle and the run last week. So, I apologize for my tardiness in getting the cycle log up. But without further adieu, here it is!
 
This is my first time using a topical product. Last week I shaved my armpits and used them exclusively as my application area. This week I'm going to experiment with my feet as well. One nice bonus is that the isopropyl alcohol makes for a great deodorant.


I'm dosing the Formeron at two pumps twice daily and the Prolactrone at two pills once daily. However, this may change as needed. My current cycle set-up is as follows:


Trestabol - 40/40/60/60/80/80
LMG - 00/00/125/125/125/125


This too may change as needed. Right now, I'm really liking Trest at 40mg. I'm finding it to be very mild at that dose, but I'm also noticing good gains in strength already.


Here's a starting picture taken on 5/17:


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I'm weighing 218 @ 5'7" in this picture.


My current training scheme is rather unique. It is difficult for me to get in my training because my daughter was born only 3 months ago. But I am prepping for my second bodybuilding comp, which is on Nov 9. As such, I need to get it in when I can. So, I've switched to training on weekends or at 5am on weekdays when I can. I'm using a two day split.


Day 1: Legs, Shoulders, Arms
Day 2: Chest, Back, Arms, Calves


I'm rotating between one or the other. Training no more than two days in a row and lifting 3-4 days a week. That means that everything gets hit at least twice every two week with calves and arms getting hit at least 3 times.


For large muscle groups I'm doing 9-12 sets. For smaller I'm doing 4-6 sets. With this low level of volume, you can see how I can manage the workout frequency.


I've been doing this for a while now and have found it to be very effective. No bodyparts are getting overtrained and I'm recomping. At my current weight, I'm wearing my 34" waist jeans comfortably which is something I wasn't able to do in the past.
 
Today's Workout


Shoulders, Legs, Arms


FACE PULLS - rope attachment
SEATED CALF RAISES - 4 sets each


SEATED DUMBBELL PRESS
SEATED LEG CURLS - 3 sets each


LEG EXTENSIONS
LYING LEG CURLS
PLATE UPRIGHT ROWS - 3 sets each


INCLINE BICEP CURLS
ROPE PRESSDOWNS - 4 sets each


WALKING LUNGES - 2 sets
 
Looking good man, hope the products treat you well. I'm in for the log!
 
Glad to have you join!

Already got in today’s workout. It was a doozy! I did chest, back, and calves. I went back to my 531 program today. I’ve decided that two times a week I’ll do that program and the other two I’ll do a standard BB style workout with different exercises. I went all out on an empty stomach and I think I’m going to keep doing that. My strength and endurance weren’t affected and my stomach was much more settled. Last few workouts I haven’t felt nauseous, but my workouts would consistently be interrupted by bathroom breaks. Today I didn’t have that problem. The last few times I’ve run this program, I’d only doubled the expected reps on the ancillary exercises and go to failure on the main exercises. Not today. I went full NOV and went to failure on all four. Now that I’m getting used to the morning training and training again in general, this will be the norm. Here’s what went down today:

531 – M1W3 – Bench, Deads, Calves
Incline Bench – 180x5, 205x3, 230x10
Underhand Upright Rows – 215x5, 245x3, 270x10
Flat Bench – 200x5, 225x3, 250x13[b/]
Deadlift – 310x5, 350x3, 390x12
Seated Calf Raises – 100x10, 150x8, 200x6
Machine Flyes – 205x12, 220x8, 235x4d170x3d140x3
Rope Cable Pullovers – 65x10, 75x10, 85x8

I think that using my feet for a topical application area is working really well with the Formeron. Then in the afternoon I use my pits (haven’t had to use any deodorant since starting this). I’m still dosing the Prolactrone at just two pills a day. I’m taking 20mg preworkout and 20mg post workout of Trestobol (40mg in the morning on non-workout days) and 20mg of Osta in the evening. I’ll be adding in 125mg of LMG starting next week and will drop the Osta when I do that. I’ve been using two scoops of my Cellucor C4 preworkout and then 5g BCAA’s immediately post workout. Diet has been on point for the most part. Right now I’m eating the following:

M1: 3 eggs, 1 cup egg white, 1.5 cups Nature’s Path Pumpkin Flax Plus Granola, 1 cup 1% Milk
M2: Builder’s Bar, Greek Yogart Cup, Apple, Orange or Kiwi
M3: 6-8 oz Steak or Chicken, 2 cups Kale, 4-6 oz Sweet Potato
M4: Protein Brownie, Greek Yogart Cup, Apple, Orange or Kiwi
M5: Anything goes. High protein and somewhat clean.

My trainer is currently working on my meal plan. So, things will change soon. But for now, it’s going well. I’m gaining in strength and still leaning out. I’m really enjoying this cycle and the supports are working perfectly so far!
 
05/24/2013 – Legs, Shoulders, Arms

Well, today was a non-typical day as I was feeling particularly sadistic. I have mentioned this before, but I thought a little further explanation is in order.
My split looks like this:

D1: Chest, Back, Arms, Calves
D2: Legs, Shoulders, Arms

Chest, Back, Shoulders, Quads, Hams get about 6-9 sets per workout. Arms and Calves get around 4-6. Every other workout is a 531 hybrid, and I have two exercises per muscle group that I use 531 progression on:

Chest: Incline and Flat
Back: Underhand Dorian Rows and Deads
Shoulders: Upright Barbell Rows and Seated Overhead Press
Legs: Front Squats and Back Squats

The other days are more typical BB style workouts where I focus on weak areas. Weaknesses/Focus Areas right now are:

Rear Delts
Lats – They just need more meat!
Upper Chest
Hams
Lower Inner Quad
Bicep peak
Tricep separation

With that said, today was a non-531 day for legs, shoulders, and arms. Since I have a little more freedom and I’m really trying to build some mass on the lower front and inner portions of my quads (I’ve got good width and sweep), I decided to play on the leg press for the first half of my workout. I also really like using the leg press to hit some calf presses so I superset them. I have pretty strong calves and they are almost able to go rep for rep with my quads. Basically what I did is put a plate on each side and do ten reps of each exercise, then I get up and add another plate to each side. I keep this going until I’m no longer getting ten reps. Well, I went a set past this time, but the general concept is the same. I also decided to blast my arms a little harder than usual because I didn’t get a chance to hit them last workout and basically followed the same scheme with them. Here’s the complete details:

COMPLETED AS SUPERSETS
Leg Press (# of plates)
2x10, 4x10, 6x10, 8x10, 10x10, 12x10, 14x10, 16x8, 18x7
Calf Press (# of plates)
2x10, 4x10, 6x10, 8x10, 10x10, 12x8, 14x6, 16x4, 18x3
believe it or not that only took about 20 minutes

Rear Machine Laterals
160x10,10,8+prf,4+prf
Rope Face Pulls
70x10,10,10,8

Barbell Curls
30x10, 40x10, 50x10, 60x10, 70x10, 80x10
Overhead Dumbbell Extensions
60x10, 70x10, 80x10, 90x10

Hanging Concentration Curls
30x12, 20x12,10
Kick-backs
30x10, 20x12,10

Still running Formeron at 2 pumps and Prolactrone at 2 pills a day. Bumped trest up to 60 yesterday along with 20mg Osta. I’m going to be dropping the osta and adding the LMG on Monday. Progress pics to be taken over the weekend.
 
Nice lifts!
 
Thanks bud! I forgot to mention that since I'm trying to hit my quads in a specific area I've narrowed my footing and brought it all the way o the bottoms of the foot plate. It was brutal on the quads and hits right where I want it to. But surprisingly, I felt it in my hams too. This foot placement does take the glutes out of the movement pretty effectively though.
 
Well, my logs are going to be getting much more educational and self revealing (no I'm not going to start posting grape fruit vids). I am however going to be doing my own contest prep. So, starting Tuesday, things are going to change. I'm going to follow my original plan and keep my carbs low from the start. My macros will be as follows:

Protein: 250
Carbs: 200
Fats: 150

That puts me at a starting calorie range of 3150. I will start reducing calories by cutting fat first. Then, when fats get down to around 120, I'll start reducing the carbs. We'll see where this takes me.

Celtic Labs Rep
 
5/28/13 – Chest, Back, Arms, Abs

Well, day two of 125mg LMG and 60mg of Trest. I actually got my hands on some LMG powder. So, to make it easier to measure out my dosing, I took it and mixed it in with melted coconut oil then measured it out into an ice cube that has small cylindrical ice cubes. Since coconut oil is a solid at room temperature, but has a low melting point they are very easy and convenient to swallow. It comes out to about a tsp of coconut oil per cube and 125mg of LMG. I’ve changed my dosing around now. I’m taking the 125mg of LMG first thing in the morning and now I’m taking the 60mg of trest before bed with my two Prolactrone. I swear that trest has been giving me crazy dreams. This has definitely been a mild and enjoyable cycle so far. I can’t wait for the LMG to kick in because the trest has been great so far!

My diet is starting today. It’s not too much of a stretch compared to what I’ve been doing so far, but I’m just paying closer attention to the exact amounts I’m taking in. A typical day will go something like this:

M1: 6 eggs, ½ cup egg whites, 1 Tsp coconut oil
M2: Lenny & Larry’s Protein Brownie, Great Value Strawberry Greek Yogart Cup, 2 oz of raspberries
M3: 6 oz of chicken, 2 cups raw of spinach and kale mix, ½ oz sliced almonds, raspberry vinaigrette dressing
M4: Clif Builder’s Bar, Great Value Strawberry Greek Yogart Cup, 2 oz of raspberries
M5: 50g Pro, 35g fat, 80g of carbs
M6: 50g Pro, 40g fat

Workouts are going well although I’m particularly tired today, because I spent all day yesterday in the sun and on Boyd Lake in Loveland, CO learning how to wake board. But today was workout day and I had to get it done! Here’s what I did (as usual, things were done as supersets):

Incline Dumbbell Press
45x12, 70x8, 110x7, 80x10
Wide-grip Pulldowns
42.5x12, 60x12, 80x8, 60x10

Poliquin Flat Flyes
25x12, 30x12, 35x10, 25x12
Tbar Rows (number of plates)
2x12, 3x12, 4x10, 5x3

Seated Decline Hammer Strength Press (no. of plates)
4x12, 10, 7 – moved the seat lower on the last set
Straight Arm Pulldowns
30x12, 12, 10, 8

Preacher Curls
45x10, 65x10, 85x10, 65x10, 45x12
One-Arm Overhead Dumbbell Extensions
25x12, 30x10, 35x8, 30x10, 25x10

Planks
1 minute duration, 1 minute rest x3
 
5/28/2013 Diet

M1: 6 Whole Eggs, 1/2 cp Egg Whites, 2 tsp Coconut Oil
M2: Lenny & Larry Protein Bar, Great Value Raspberry Greek Yogart Cup, 2 oz Blueberry
M3: 4 Fish Tacos with Lettuce Wraps
M4: Cliff Builders Bar, Great Value Raspberry Greek Yogart Cup, 2 oz Blueberry
M5: 6 oz Grilled Chicken, 6 potato and cheese Perogies, 2 cups raw kale
M6: 1.5 scoops True Protein Chocolate Peanut Butter, 1 oz brownie with walnuts

Macros: fat 118g, pro 255g, carb 198g, cals 2754
 
5/29/13 - Diet
Definitely went over last night. I should have gone with the single burger or no bacon. Adjustments will be made today.

M1: 8 whole eggs, 1tsp coconut oil
M2: 1 greek yogart cup, 6 sweet cherries, 1 scoop protein, protein brownie
M3: 6 oz Chicken Breast, 1 tbsp oil, 2 tbsp raspberry vinaigrette, ½ oz sliced almonds, 2 cups raw greens
M4: 1 greek yogart cup, 6 sweet cherries, 1 scoop protein, protein bar
M5: Carls Jr. Double Super Bacon Burger

Macros:
Pro - 289
Carb - 210
Fat - 167
Calories - 3423

5/30 - Training

Jumped back on the 531 band wagon today. I really love this new hybrid program. It really hits the muscles with the right exercises and makes me chase a new personal record. With that said, today was legs, shoulders, abs. I can tell that I havent been able to get in my walking cardio the last few days, because today I was sucking major wind on squats. Not all bad though. Just need to kick it into gear again now that the weather has gotten nicer. Technically, I was supposed to do workout 3 of round one, but it has been so long since Ive done the front squat back squat combo that I decided to jump all the way to round two week one. I think it was a good decision too as my reps were where I would have expected them to be for these weights. Heres what went down:

Upright Barbell Rows
90x5, 105x5, 115x12
Front Squats
180x5, 205x5, 230x10 - didnt go to failure because I was breathing so hard
Seated Overhead Press
100x5, 115x5, 130x10
Squats
250x5, 285x5, 325x11
Seated Calf Extension Machine
150x2x10, 200x3x10,8+prf
Planks
3x 60s hold, 60s rest

Ive got softball tonight. Hopefully, the mrs and I will get to the gym in the morning on Saturday. Shes been itching to go. Its too bad my gym doesnt have daycare first thing in the morning, because although it wouldnt be ideal for her it would work really well with our kid (she generally likes to sleep in).

5/30 - Supps
Formeron - 2 pumps
Prolactrone - 2 caps
Super Secret Diet Pills - 2 caps 2x daily
Trest - 60mg preworkout
LMG - 125mg with supper
Cialis - 15mg preworkout
Multivitamin
2x triple strength fish oil
 
We all have our days, I had ihop last night cuz I didn't have milk and syrup for pancakes haha.
 
Well, things just got a little interesting over the weekend. Had a make up game softball double header on Sunday and the first game I manage to break my pinky finger on my right hand. Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Shouldn't affect squats. But my pulling is going to be shot for a while. I'm going to focus on a lot of preexhaust with pullovers and rear laterals followed by light pulls for the next few weeks. I think my pressing kind of hosed too. So, that's going to involve more machines for a while.
 
Back at it again finally! It's been a long last couple of days. Monday being the main culprit. Found out my pinky was broken, hit a car with my company truck (minor damage, major pain in the ass), and then I locked my keys in said truck. When all was said and done, my 4.5 hr trip turned into almost 8. Anyways, got back yesterday safe, sound, and uneventful. Saw the ortho doc this morning and he said that I just need to "buddy tape" the fingers together for the next 4 weeks. It's a pain, but definitely nicer than having to keep a splint on.

Been following the diet sort of the last couple of days. I didn't eat all my meals, but I kept the food choices and the amounts in the proper realm. I'm not following it exactly anyways, but it's definitely nice having the guide. Today has been more on point. I'll post it up tonight.

I had to switch up my training to accommodate the injury. Thankfully it only hurts when I try to bend it too far. So, I was able to grip things with my thumb, index, and middle finger. I went with isolation exercises exclusively and kept myself to short rest periods today. I used my straps initially for the reverse flyes, but soon found out that it didn't hurt to use the horizontal handles. The only exercise I really used them on was straight arm pulldowns. Which I liked because I was able to actually move a little more weight than usual while still focusing on my lats doing the work. I may continue this practice once healed. Next time I'm going to do only one round of isolation exercises and follow it up with some compounds. Here's what I did:

Superset 1
Machine Flyes
100-10, 130-10,10,10, 12prf
Machine Reverse Flyes
100-10, 130-10,10,10, 10prf

Superset 2
Poliquin Flyes
25-10,30-9,9,9
Straight Arm Pulldowns
50-10,80-10,9,6

One Arm Machine Preachers
RP: 35-10,8,6,4
RP: 35-6,4,2

One Arm Pressdowns
RP: 20-10,10,10,10
RP: 20-10,8,6

For supps, I dropped the trest back down to 60mg today and reintroduced the LMG. Since I was on the road and the LMG was mixed with coconut oil, l ran the 90mg trest all the way through Monday. That's a really good dose for a solo cycle IMO. I'm still running the Formeron and Prolactrone at the same dosages. For pre-workout, I'm still working through my Cellucor C6 and Cialis (10mg).

I'll try to take some progress pics on Saturday.
 
06/10/2013 - PHAT Training Day 1 - Upper Body Power
So, I had been planning on doing the Mountain Dog Diet. Anyways, I wasn’t going to be able to follow it exactly, and although there is a lot of great information on the site there was no application guide in terms of creating your own diet. So, I continued to research this over the weekend and stumbled across a couple of great articles on SimplyShredded.com written by Layne Norton regarding his PHAT training system and his guidelines for putting together a contest diet. He really spelled it out in both. So, over the weekend I planned out my diet and training. I even made new spreadsheets to help me out with both. If you want to find the articles just Google or Bing “Layne Norton Contest Diet SimplyShredded.com” or “PHAT training system SimplyShredded.com.” If you’d like a copy of my spread sheets, just PM me and I’ll email them to you. Once you read the articles the spread sheets should be pretty self-explanatory.

I have followed his workouts for two sessions now and one really nice thing about it is I’m still in and out of the gym in less than an hour. It’s also amazing to me how similar what he’s found to be the most effective way to train is to what I’ve found. In fact, I’ve done PHAT training in the past without actually having a name for it. Basically, it’s a 5 day program with a 2 day power split and a 3 day bodybuilding split. These are the basics as I have laid them out:

D1: Upper Body Power
D2: Lower Body Power
D3: Back and Shoulders Hypertrophy
D4: Chest and Arms Hypertrophy
D5: Lower Body Hypertrophy

You’re supposed to rest between days 2&3 and after 5, but it’s easier for me to fit my training into 5 consecutive days. If my wife and I can get into a routine of training on Saturdays, I’ll add the rests back in as Layne has them. Until then, it’s five days straight baby!!! One other change I made is the exercise order. He had bodyparts ordered differently from what I’ve determined to be the best for me. However, I am following his sets/rep schemes.

I didn’t record Saturday’s workout (went solo), but I did record this morning’s:

Upper Body Power
3x3-5
Flat Dumbbell - 100x5,5,5
2x6-10
Incline Barbell - 225x6,6
2x6-10
Upright Rows - 135x6,6
2x6-10
Barbell Curls - 90x6,6
2x6-10
Decline French Press - 105x6,6
3x3-5
Bent Over Rows - 275x5,5,5
2x6-10
Pull-ups - 221x8,8
2x6-10
Barbell Straight Arm Pullover - 65x10,10
As you can see by the weights I used, my finger is getting better. It’s still nowhere near 100%, but I was able to handle heavier weights with the straps with zero pain. I will still be using the straps until it is fully healed. After a couple of workouts’ practice, I’m more comfortable using them for pressing movements too. I don’t think it will hinder my grip too much as my forearms are still feeling a bit sore after this morning. All in all, I’m very happy with how today went. I will be going up in weight on all the exercises except for pull-ups. One thing Layne isn’t a proponent on is going to failure on all sets (just the last ones). This is one reason why I was able to move through the workout so quickly. It kept my rest periods shorter (still about one minute) even though my weights were heavier.

As for my diet, Layne is a big proponent of keeping carbs centered around the workout to prevent muscle wasting and then keeping the rest of the day low carb to encourage fat utilization. He also likes a little carbs first thing in the morning, but since I’m training in the morning I get the majority of my carbs then. Here’s what the day looks like:

M1 (preworkout, 430am) - 25g whey, 65g carbs
M2 (intraworkout, 530am) - 25g whey, 35g simple carbs
M3 (post workout, 630am) - 25g whey, 65g carbs
M4 (930am) - 3 whole eggs, 1 cup egg whites, 1/2tsp coconut oil
M5 (1230pm) - 6 oz chicken breast, ½ oz sliced almonds, lettuce or kale with vinaigrette
M6 (430pm) - 3 whole eggs, 1 cup egg white, ½ tsp coconut oil
M7 (730pm) - 6 oz meat, veggies

There can be some variability, but needs to be within the following ranges:
- 2300 calories
- 90-180g carbs
- 60-75g fat
- 265-330g pro

There will be weekly to twice weekly refeeds. On those days, my macros will look like this:
- 3000 calories
- 350g carbs
- 85g fat
- 220g protein

I’m now 22-23 weeks out. I will adjust things as I go, but to give myself the needed wiggle room I’ve planned on this being a 23 week cut. If I have to cruise for a while and add in additional refeeds as I near the competition, I can definitely do so. At least, I’ve got a plan now!

As for supps, still doing 2 pumps Formeron and 2 caps Prolactrone. I’m almost out and will be switching to Exemestane when I do. I’ve bumped my Trest to 90mg daily. I’ll tell you this stuff gets better and better! I’m still taking the 125mg of LMG too. I’m getting crazy dreams and night sweats from this cycle. Pumps are great in the gym and the gym alone. It’s nice not having back pumps 24/7. I’m also still taking 10mg of Cialis preworkout.

Here’s some updated pics. I ate like crap last week and over the weekend. So, I’m pretty happy with where I’m at!

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6/11/13 - PHAT Lower Body Power

Well, my first day back at it with legs after about 2 weeks off or so went down without a problem. Heavy squats first thing in the morning is definitely a shock to the system and I had to wear my sweat shirt during warm-ups to help loosen the joints. I think that will be the biggest shock to my morning training. I know that eventually I'll get used to it, but for now I've just got to push through.

The more I do this program the more I like it. I kept worrying all morning that I wasn't going to get my full workout in as legs tend to take a little longer for me because they are so demanding from a cardiovascular stand point. However, today wasn't so bad. It's also nice having 2 set exercises. Those two things allow me to push harder while still keeping the workout under 60 minutes. Here's what went down:

LOWER BODY POWER

Squats - 315x5, 365x3,3

Hack Squats (number of plates) - 6x10,10

Glute Ham Raise (body weight only) - 6,5,3

Seated Leg Curl - 130x10,10

Standing Calf Raise (number of plates) - 8x10,10

Seated Calf Raise - 140x8,7

6/10/13 - Diet

The diet went really well for day one. I over shot my calories by 300 though, so I'm making adjustments today. My macros weren't too far off. So, I'm just going to need to adjust the amounts a little. Here were the macros:

Fat - 94 (goal 62-72)

Carbs - 177 (goal 179-89)

Protein - 280 (goal 264-330)

Calories - 2674 (goal 2330)

Here’s what my day looked like:

M1 (430a) - 1 scoop protein, 1 ¼ cps Pumpkin Flax Granola, 1/4cp 1% milk

M2 (530a) - 1 scoop protein

M3 (630a) - 1 scoop protein, 30 frosted mini wheats, 1/4cp 1% milk

M4 (903a) - 3 eggs, 1 cp egg whites, ½ tsp Coconut Oil

M5 (12:30p) - 7 oz grilled chicken breast, ½ oz sliced almonds, 2 tbsp raspberry vinaigrette, 2 cps lettuce

M6 (4:00p) - 3 eggs, 1 cp egg whites, ½ tsp coconut oil

M7 (7:30p) - 6.5 ounces sirloin steak with fat trimmed, 3 potato and cheddar perogies, 2 cps kale
 
I enjoyed the month of PHAT I did before 5/3/1. Definetly a solid program. I wish I was more knowledgable back then when I did it though.
 
Well, my day got a bit more exciting this afternoon, but not in a good way. My in-law's house was in the Black Forest region of Colorado just north of Colorado Springs, and it was one of the first three houses to burn down in today's forest fire. Invalid Link Removed
It was also in a advantageous place for the news helicopters and so video of it burning has been airing all night. It was a happy house full of great memories. So, it's pretty sad to see it go.
 
Sean1332 said:
I'm sorry for your family, man. I assume everyone got out of the area safely?
Click to expand...

Yeah they did. No thanks to authorities though. They were just starting to learn about the fire by the time it reached their house. The only reason my mother-in-law and brother made it out in time is because my wife's uncle called them.
 
supermanjow said:
Yeah they did. No thanks to authorities though. They were just starting to learn about the fire by the time it reached their house. The only reason my mother-in-law and brother made it out in time is because my wife's uncle called them.
Click to expand...

Unfortunate man. Glad they're safe though. That's what counts
 
Something in the air lately; another log I'm following right now: the OP just got mugged... Craziness...
 
06/12/2013 - PHAT - Back and Shoulders Hypertrophy

Todays back and shoulder workout was rugged! My wife was still pretty upset about yesterdays fire this morning when I initially said goodbye to her to head to the gym (understandably so). So, I stayed in bed and cuddled and talked with her about it for a while until she felt better. A little before 6am she said that I better get to the gym (best wife ever!!!). So, I took off and hit the weights with a vengeance so I could get back to the house in time for a shower and food before needing to leave for work. It takes me about 20 min to get to work, so Im usually out the door by 730a.

Anyways, today was my first back and shoulders hypertrophy day. I went a little heavy on some stuff as you will see from the workout reps. I will definitely be adjusting for next time. I usually train shoulders before back and Layne had them set up the other way in his template. Normally, I would switch, but I think my back could use the extra attention compared to my shoulders. I really liked the exercise layout and I had the craziest pumps in my lats. Although hitting back first did affect my pressing strength a little, thats not what this day is about. I dont think it hindered my ability to pump them up effectively. Heres how things went down:

6x3, 65-75%
Bent Over Rows - 185x6x3

3x8-12
Chin-ups - 222x3x8

3x8-12
Seated Cable Row - 60x3x12

2x12-15
Rear Smith Shrugs - 205x10,11

3x15-20
Straight Arm Pulldowns - 65x15, 50x15,14

3x8-12
Seated Military - 115x12,12,10

3x15-20
Dumbbell Upright Rows - 35x15,12, 25x13

3x15-20
Rear Machine Laterals - 100x15,15, 85x15

One thing I may change after today is the order of the shoulder exercises. I really need more rear and side delts. So, I think Ill start with them and finish with presses for a while and see how it goes. I find rears to be a good finishing movement for the upper back as well anyways.

06/11/2013 - Diet

The diet is going well. Yesterday saw a little variation because I had to run up to our corporate office in Golden and I was running short on time after my workout. So, instead of having my eggs for my mid-morning and afternoon meals, I had a protein bar and single scoop protein shake instead. I dont normally like having this much protein powder in a single day, but its better than missing meals. We also were a little naughty for supper given the craziness. My wife has been wanting to try out a mac and cheese recipe that mimics Noodles and Company for a while now. So, she bought the fixens and I whipped up a batch. Didnt taste exactly like theres, but I thought it was actually better. I didnt eat too much of it (probably like a small portion at the restaurant), but it was still more than I should have.

Here’s how it went:

M1: 1cp Pumpkin Flax Granola, 1/4cp milk, 1 scoop protein powder
M2: 1 Throw-back Dr. Pepper, 1 scoop Protein powder
M3: 2 ¼ cps Captain Crunch Berries, 1/4cp milk, 1 scoop protein powder
M4: Chocolate Peanut Butter Builders Bar, 1 scoop protein powder
M5: Salmon and portabella mushroom salad
M6: same as 4
M7: Small portion homemade Mac and Cheese, 4oz chicken

Calories - 2759 (goal - 2300)
Fat - 78 (goal 60-75)
Carbs - 243 (goal 90-180)
Protein - 249 (265-330)

Even though Ive gone over my goal the last couple days, looking in the mirror already I see some changes. Ill be taking progress pics this weekend. I think Ill be happy with where things are going.
 
06/14/2013 - PHAT Chest and Arms Hypertrophy

Had a great rest and reefed day yesterday, and Im back at it this morning. Today was Chest and Arms Hypertrophy day. It was a good way to start my morning too. I was a little tired this morning and moving a little slow so I didnt get my full morning meal regiment, but it didnt affect the workout given yesterdays calorie and carb boost. Im also considering taking one 25g dose of morning protein out and adding it in to before bed, but thats not how Layne had it. So, Im a little torn over whether or not to do that. Im definitely sore and tired from the week, but its felt so nice hitting things hard and heavy again. I will be taking week one pics on Sunday. Heres what happened in the gym:

6x3, 65-75% of Power
Flat Barbell - 155+2x30lb chains,3,3,3,3,3,3

3x8-12
Incline Dumbbell - 80,12,12,10

3x12-15
Hammer Strength Incline - 90,15,15,15

2x15-20
Machine Fly - 100,20,20

3x8-12
Preacher Curls - 75,8,8,8
Overhead Extensions - 95,8;75,8,8

2x12-15
Rope Hammer Curls - 57.5,12;42.5,12
Rope Pressdowns - 57.5,12,12

2x15-20
Dumbbell Curls - 20,20,20
Rope Kickbacks - 20,15,15

A LITTLE FLEX FRIDAY CONTRIBUTION
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06/15/2013 - PHAT Lower Body Hypertrophy

Man am I sore today! I killed my legs on Saturday with my father-in-law. I always push myself harder with him. We feed off of each other and it has shown me how much my intensity had been lacking last week especially on the hypertrophy days. Time to get serious and really start going for it! Here is what we did:

4x10-15 (number of plates)
Calf Presses 10x13,12,12,10

3x15-20 (number on weight stack)
Machine Calf - 5x15,15;4x16

3x8-12
Romanian Deadlift - 135x12,12,12

2x12-15
Lying Leg Curl - 110x15,13

6x3, 65-75%
Squats - 235x3,3,3;245x3,3,3

3x8-12 (number of plates)
Hack Squats - 6x12,12,10

2x12-15 (number on weight stack)
Machine Leg Press - 15x15,12,12

3x15-20
Sissy Squats - BWx15,15,15

Those speed squats were pretty sweet. I was pushing that 245 so hard that it was lifting off my traps. I am definitely going to have to increase the weight on them a little next time. I had a great weekend. I kept to my diet on Saturday, and had a great refeed this Sunday. I have a nice little carb bloat going on and am looking forward to slamming some heavy weights on Monday.

Here is my progress pics. Mind you, these were taken after a large breakfast.
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06-17-2013 - PHAT Upper Body Power - Week 2

Well, over the weekend I figured out that I was holding back. I lifted legs with my Father-in-law on Saturday and he is very competitive. We pushed each other hard, and I am sore!!! But it inspired me to push harder today. It felt really good pushing the weights that I did today and I definitely blew some of last weeks lifts out of the water! My finger was feeling good. I would say I have got about 90% mobility back. I think that I need to add some more warm ups to the first exercises on this day. I had a little grinding in my left shoulder, but no pain. I will have to keep an eye on it. I only did two warm-up sets and I think I will throw in a third. Tomorrow is Lower Body Power. And I can tell you this, my calves will not be looking forward to it. Here is what I did today:

3x3-5
Flat Barbell - 275x5,5,5
TBar Rows - 270x5,5,5

2x6-10
Incline Dumbbell - 100x8,8
Pulldowns - 90x8,8

2x6-10
Chin-up - 224x6,6
Push Press - 185x6,6
Barbell Curls - 90x8,8
Lying French Press - 105x8,7

DIET

I am back at it today with my diet. Here is what I have eaten and plan to eat:

M1: 2 Packets maple and brown sugar steel cut oats with flax(60g carbs, 5g fat, 10g pro), 1 scoop protein (25g pro)

M2: 1 packet Gatorade (30g carbs), 1 scoop protein (25g pro), 4g BCAAs

M3: 1 cp Frosted Mini Spooners (45g carbs, 5g pro, 1g fat), 1 scoop protein (25g pro), 1 navel orange (17g carbs, 1g pro)

M4: ½ tbsp coconut oil (7g fat), 2 eggs (2g carbs, 15g fat, 14g pro), 1 cp egg whites (1g carb, 27g pro)

M5: Grilled Chicken Salad

M6: ½ tbsp coconut oil (7g fat), 2 eggs (2g carbs, 15g fat, 14g pro), 1 cp egg whites (1g carb, 27g pro)

M7: Steak and Veggies

Even though I have been eating at a deficit the majority of the week and feel like I have lost some bf. I actually managed to gain weight. Last week on Monday I weighed in at 221 and today I weighed 224. I am going to keep things tight this week and only allow a single refeed day on the weekend.

SUPPS

I still have some time left with the Formeron and Prolactron. Both are doing exactly what I need them to do. I am taking 100mg of trest and 125 of LMG daily. I only have 6 days left on the LMG. After that, I will transition to Tvar. I will be doing a sponsored cycle of Epi-Andro RX soon though and will use it as a bridge to this cycle. It is supposed to be a good cutter. So it should serve my purposes very well. When it comes in, I will be dropping everything else and running it solo at 3 or 4 caps a day. I am leaning on 4 though since I have been going so high on everything else. I am still doing 2 scoops of Cellucor and 12.5 mg of Cialis as my preworkouts. I am really surprised at how long the Cellucor has lasted me even at two scoops.

Here is my post epic refeed day look:
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Yeah, I kind of fell of the face of the planet here. It's been super crazy!!! My wife just started a new job and we're taking our kid to daycare for the first time ever (she's almost 5 months). My workout schedule has changed back from mornings to evenings, but even that hasn't been happening because on top if my wife's now 30 minute commute she's been having to work overtime to get her dept caught up.

Belly aching aside, I love formeron and prolactron. I definitely recommend them to anyone looking for support while they are taking compounds with estro and prolact issues. In fact, I was running multiple compounds at the same time that had all of that and not once did I have any issues. The topical application is different and took some getting used to, but I've since even migrated to topical PH's.

The cycle went really well. And I made some decent gains and burned some fat. Here's a pic from a couple weekends ago.

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Nice! Glad you enjoyed em.
 
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