2nd cycle log

ladykilla907

New member
What's good fellas, fairly new around here but experienced on other forums so I wanted to make a log just to keep myself active. This is my second cycle with test only. Running 500 mg of E a week pinning on Monday and Thursday. I rotate between delts and glutes because quads are awful, or maybe I'm just a bitch. Exmestane is 8-10 mg a day. Diet is 220 protein, 70 fat, 400 carb but if the scale doesn't start climbing faster will slowly bump those up. Training split is push, legs, pull, off, arms, legs, I can go into more detail if anyone cares or wants to know. I'm 6'1" 215 and will post pics when I get time. Any opinions or questions are more than welcome. We're all gonna make it brahhs.
 
I'm in
 
Bumped my macros to 220 protein 425 carb 75 fat. Legs coming later. Squatted 345 for a dub on Saturday so hopefully I can hit it hard.
 
Front squat..90 sec
Bar x 10
95x8
135x5
165x3
185x8,8,8...add belt. Pretty good going off my all time best is 185x11

Deficit deads
135x3
225x1
255x3,3,3,3,3
315x1
365x1 add belt
385x1 pr..my belt was pinching my sides bad and this set wasn't the right one to adjust my placement.
The bar was pinching the tip of my dink at ******* so I just stuck it in my compression shorts facing the ceiling srs woulda been something to write home about if my ******* was 1" above my knee a la richard Hawthorne but as long as I can make her think 3" is really 6 that's all that matters rite

Good girl/bad girl
3x20 each

Core
 
Neutral grip pull-ups...60 sec
Bw x 10,8,8,7,3

Bb row..90 sec...straps
Bar x idk
95x8
135x5
155x8,8,8,8

Shrug...90 sec..straps...3 sec hold
135x15,15,15

Pulldown...60 sec
4x12

T bar row...60 sec
4x8 then a strip set of 8,8,8

Face pull..60 sec
5x20

Trap bar farmers carry
225 x 300 feet
 
What week of the cycle is this now
 
Enjoy man
 
Close grip...90 sec...half thumb on smooth
Bar x idk
95x8
135x5
165x4
185x3
205x2
235x1 all paused
195x10
Rest 60 sec
195x10 not a typo just wanted to not hit it for 15 the first week

Floor press...90 sec
135x3
185x1
225x3,3,3,3,11...all time PR...wraps on last set

Kneeling landmine press...90 sec...bar weight only
25 lbs x 10
50 x 8,8
25 x 15,15

Jm press...90 sec
4x10

DB overhead extension on incline...60 sec
60x 15,15,15

Pushdown...60 sec
3x20

Incline plate raise
3x15-20
-SS-
Laterals
3x8-10
60 sec

A lot of volume but took about an hour 45
 
CAT squats
Bar x 10
95x8
135x5
165x3
185x1
225x1
255x1
275x1
260x3,3,3,3,3 in 9:00...add belt
275x1 paused from here on out
300x1
315x1
325x2...PR

Biceps
Arnold told me if I did curls when I squatted that the extra testosterone released in my body from the squats would go to my arms. Elbows are feeling beat up
 
Incline..90 sec
Bar x idk
95x8
135x5
165x4
185x3
205x2
235x1
195x10 PR
Rest 60 sec
195x8

DB bench...90 sec
60's x 10,10,10,10,10

Close grip incline...90 sec
135x3
170 x 8,8...PR

seated DB OHP....90 sec
45's x 10,10,10,10

Laterals...60 sec
5x10 with the 20's

Bb front raise on incline....60 sec
4x20
 
Front squat...90 sec
Bar x 10
95x8
135x5
165x3
195x3,3,3,3,8...add belt
Shoulder came out of socket being a dumbass doing overhead squats. Hopefully it be okay for pressing on Friday.

Deficit deads
135x3
225x1
255x3,3,3,3,3

SSB squat
135x5
185x4,4,4

1 leg squat...pelvis kinda hurt on these
3x10

Core
 
Neutral grip pull-ups...60 sec
Bw x 10,9,7,6,5

Bb row...90 sec...straps
Bar x idk
95x8
155x8,8,8,8

Shrug...straps...3 sec hold...90 sec
135x15,15,15,15

T bar row...90 sec
6x6

1 arm bb shrug...60 sec...straps
95x10,10,10

Face pull...60 sec
5x10

Farmers walk
 
Weight gains etc?
 
Close grip...half thumb on smooth...90 sec
Bar x idk
95x8
135x5
165x4
185x3
205x2
235x1
195x15
Rest 60
195x8
225x3...didn't track rest here
240x3
255x3 add slingshot
275x3
295x4 big pr

Floor press...90 sec
135x3
185x1
225x5,5,5

Dips...60 sec
3x10

Overhead rope extension...60 sec
3x15-20

Rope pushdown...60 sec
3x15
 
CAT squat
Bar x 10
95x8
135x5
165x3
185x1
225x1
(195x5)x5...belted in 9:15
225x1
255x
275x1
315x1,1

Bb curl with fatgripz...60 sec
Bar x 15
55x10,10,9,9 with 2 mechanical drop sets

DB preacher with fat gripz ...60 second
25 x 7,9
20 x 12,12

Swiss bar hammer curl...60 sec
4x10
 
Incline...90 sec
Bar x idk
95x8
135x5
165x4
185x3
205x2
235x1
195x15 PR
Rest 60
195x8

DB bench...90 sec
60's x 10,10,10,10,10

Z press...90 sec
Bar x 10
45's x 10
65x6
95x8,8

OHP...90 sec
(95x8)x8...need to prioritize this

Pec pec
3x10
-SS-
Lateral raise
3x10
60 sec
 
Looking good dude
 
Front squat...90 sec
Bar x 10
95x5
135x5
165x3
185x1
195x5,5,5 add belt...didn't feel that good today

Deads
135x3
225x1
275x1
315x3,3,3
Didn't feel real good deadlifting either but I haven't off the floor in awhile

High bar paused
135x5
185x5,5
225x3,3 left hip flexor flared up a little here
135x6,6

Sldl off a plate
135x8,8,8,8

Core

Front and deads were ****. High bars and sldl were a little better than ****.
 
Neutral grip pull-ups...60 sec
Bw x 10,10,7,7,4

Bb row...90 sec...straps
95x10
155x8,8,8,8

Shrugs...90 sec...3 sec hold...straps
135x15,15,15,15
225x10,10,25 no hold at top

T bar row...90 sec
4x8 and a big drop set at the end

Face pull...60 sec
5x20
-SS-
SSB seated good morning
5x10

Gonna stick with these seated good mornings to see if they have any carryover
 
Whole posterior chain is fried from the last 2 days. Morning weight was 219.7 today. Would like to keep it at 220 consistently before I start a slow cut. Macros are 220 protein 450 carb 80 fat everyday.
 
Close grip...90 sec
Bar x idk
95x8
135x5
165x4
195x3
225x2
245x1 All above paused
205x8 had 12 kinda wanted a volume deload
Rest 60
205x4 paused

Floor press...90 sec
135x3
185x1
225x6,6,12 might be a pr idk

OHP...90 sec
(115x6)x5

Wish I knew how to post videos in here lol hamstrings are still fried from Tuesday. If I'm still sore tmrw I'll try and deadlift and hit some back.
 
Cat squat...first time ever squatting in heeled shoes
Bar x idk
95x8
135x5
165x3
185x1
225x1
255x1
(225x5)x5 add belt in 9:15
275x1
295x3,3

V grip pulldown...60 sec
90 lbs x 15,15
115 lbs x 10,10
135 x 10,10

T bar row...60 sec
90 lbs x 15,15
135 x 10,10
180 x 10, 10 then drop to 3 plates x 10 then 2 plates x 10

Shrugs....straps
135x15
225x12
315x10
-ss-
Straight arm pull down
3x10
60 sec
 
Incline...90 sec
Bar x idk
95x8
135x5
165x4
195x3
225x2
245x1
205x15..big PR
Rest 60
205x8

DB bench...90 sec
60's x 10,10,10,10
100's x 6

OHP...90 sec
Bar x 10
95x5
135x4,4,4,4

DB OHP...90 sec
45's x 10,10,10,10

Pec dec
3x15
-SS-
Machine lateral
3x15

Roommate wasn't done so I worked up to 315x2 in the slingshot. Never had 315 in my hands before. Glad I still remember how to flat bench
 
SSB squats...90 sec rest..beltless
Bar x 10
95x8
135x5,3
165x1
155x3,3,3,3,8

Speed deads...30 sec
135x3
225x1
(275x1)x8


Pause high bar...beltless
135x3
185x3
225x3,3,3
185x3,3
135x3,3


Forget my bad so didn't have any stretching things or belt
 
Neutral grip pull-ups...60 sec
Bw x 8,8,8,7,7


Bb row...90 sec...staps
Bar x 10
95x8
155x8,8,8,8
135x10,10 pendley style

Shrug...90 sec....3 sec hold...straps
135x15,15,15,15
225x10,10 no hold at the top
275x8,8

T bar row....90 sec
4x8

SSB good morning...90 sec
4x10

Face pull...60 sec
5x10

Bb curl
50, 25,25...wanted 100 in one set but well work up to it

DB incline curl...90 sec
3x10
 
Close grip bench...90 sec
Bar x idk
95x8
135x5
165x4
195x3
225x2
245x1... All above paused
205x12 PR...15 next week
Rest 60
205x6

Floor press...90 sec
135x3
185x1
225x8,8,8 move to 235 next week

Close grip Slangar... All paused
135x3
185x3
225x3
250x3
275x3,3

OHP...90 sec
Bar x 10
95x3
135x1
155x4,4,4

DB skullcrusher...60 sec
30's x 12,11,9

Cable overhead extension...60 sec
3x10-15

Pushdown...60 sec
3x15 with one drop at the end

Laterals...60 sec
5x10
A lot of sets but I would only consider 25ish to be working. Upped macros to 230 protein 85 fat 450 carb. Squats and curls tomorrow.
 
Cat squat
Bar x 10
95x8
135x5
165x3
185x1
225x1
(205x5)x5 add belt....done in 9:05.
255x1
285x1
315x1
345x1
375x fail Phuck me

Bb curl
Bar x 100 reps

Incline curl...90 sec
3x10-12

Preacher curl...60 sec
3x15

Hammer curl...60 sec
3x12

DB curl...60 sec
3x10

Pi$$ed about that squat
 
Incline bench....90 sec
135x5
170x4
200x3
230x2
250x1
215x8...pr...15 comin in 2-3 weeks
Rest 60
215x8

DB bench...90 sec
60's x 10,10,10,10
80's x 10

OHP...90 sec
Bar x 10
95x5
135x5,5,5

Strict standing 1 arm overhead...90 sec
35 x 10
40 x 10
45 x 10
50 x 10,10
45 x 10
40 x 10
35 x 10

Pec dec...60 sec
4x8

1 arm overhead extension
4x15
 
Squat
Bar x 10
95x8
135x5
165x3
185x1
225x1
245x1
225x5,5,5,5,5 add belt

Deadlift
135x3
225x1
275x1
315x3,3,3,3,3

Pause squat
135x5
185x5,5,5

Lunge
3x8

Core

Knees are feeling beat to he11
 
Pull-ups...60 sec
Bw x 8,8,6,5,4

Bb row...90 sec...straps
Bar x idk
95x10
135x6
155x8,8,8,8

Shrugs...1 sec hold...straps...90 sec
135x10
185x15,15,15,15

T bar row....60 sec
4x10

pulldown...90 sec
4x10

Face pull
5x15
-SS-
Meadows row
5x12
No rest

Bb curl
50,25,25

Preacher curl...60 sec
4x12

Reverse curls...60 sec
5x12
 
Close grip...90 sec
Bar x idk
95x8
135x5
165x4
195x3
225x2
245x1 all above paused
205x15 PR
Rest 60
205x8
Tris are smoked

Floor press...90 sec
135x3
185x1
235x3,3,3,3,3

OHP..60 sec
Bar x 10
95x5
135x3,3,3,3,3

Overhead cable extension
4x15-20
-SS-
Lateral raise
4x10
60 sec

Pec dec
3x12
-SS-
Pushdown
3x10
60 sec

Slingshot dips
50 reps
 
Front squat
Bar x 10
95x8
135x3
165x3
185x1
195x6,6,6 add belt

High bar
185x3
225x3
255x3,3

Bb curl
100,33,33,33

Incline curl...60 sec
3x10

Ez bar curl...60
3x12

Hammer curl...60
3x15

Kind of took it easy this week. Hit it real hard this upcoming week, then deload the next. Macros will be cut starting Monday.
 
Incline bench...90 sec
Bar x 10
95x8
135x5
170x4
200x3
230x2
250x1
215x10...pr
Rest 60
215x5
235x1
255x1
270x1...never went heavy on this so PR

DB bench...90 sec
60's x 10,10,10,10
100's x 7...1 rep PR

OHP
Bar x 10
95x3
135x1
165x3,3,3...big PR never even put 165 overhead for a single before

Standing DB 1 arm press...90 sec...fat gripz
45's x 10,10,10,10

Pec dec
4x10
-SS-
Laterals
4x10
30 sec

1 arm DB overhead extension...30 sec
25 x 12,12,12,12
 
Squat
Bar x 10
95x8
135x5
165x3
185x3
225x1
235x5,5,5,5,5 add belt

Deadlift...60 sec rest
135x3
225x1
275x1
(285x1)x15 add belt
315x1
365x1
405x1

Leg curls/extensions
4x15 each
 
Neutral grip pull-ups...60 sec
Bw x 8,8,6,6,5

DB row...90 sec...straps...wanted to do barbell but my lower back and hamstrings are still thrashed
60 x 10
80 x 10
100 x 8,8

Shrug...1 sec hold...straps
185x15,15,15,15
275x15,12

T bar row...90 sec
1 plate x 12
2 x 10
3 x 8,8,8

Cable row
5x12 with one drop at the end

Bb curl
Some x a few

Hopefully the Hoosiers can pull off the W against witchita state tomorrow
 
You are making very nice progress.What was your first cycle
 
Close grip...90 sec
Bar x 10
95x8
135x5
165x4
195x3
225x2
245x1
225x6 felt a slight left chesticle strain
Rest 60
225x10..better

Spoto press...90 sec
185x3,3,3,3,6

Slingshot bench...all paused
225x3
255x3
285x3
315x3...PR

OHP
Bar x 10
95x5
135x5,5,5

1 arm DB overhead extension...60 sec
30 x 12,12,12,10...left arm is 2-3 reps weaker

Pushdown...60 sec
5x15
 
Bench...fatgripz to try to lesson the pec strain
Bar x idk
95x8
135x5
165x3
185x1
200x1,1,1,1,1

Incline bench...fatgripz
135x5,5,5

OHP...fatgripz
95x5,5,5

Deload this week
 
badass77 said:
great detail on work-outs, great to follow!
Click to expand...
Thanks brah.

Incline...90 sec
Bar x idk
95x8
135x5
170x4
200x3
230x2
250x1
215x11...PR
Rest 60 sec
215x5

DB bench...90 sec
60's x 10,10,10,10
100's x 4 sheeeet

OHP...90 sec
Bar x 10
95x3
135x1
155x2,2,2,2,3...wanted 5 but got a little dizzy

Seated DB OHP...90 sec
50's x 10,10,10,10

Btn press...90 sec
Bar x 15
95x8,8

Laterals...30 sec
6x8 with 20's

Rear delts
5x20

Abs. Officially "cutting" but I'm still a few cals over maintenance
 
Squat
Bar x 10
95x8
135x5
165x3
185x3
225x1
245x5,5,5,5,5 add belt

Deads
135x3
225x1
275x1
(305x1)x12....60 sec rest...add belt

SSB
135x5
185x5,5,5

1 arm suitcase carries
 
Neutral grip pull-ups...60 sec
BW x 7,7,6,5,4

Bb row...90 sec...straps
Bar x idk
95x8
135x5
155x8,8,8,8
135x10

V grip pulldown...60 sec
4x12...couldn't hold it had to poop after my last set here and my pump suffered lol

V grip cable row...60 sec
4x12-15

Straight arm pulldown...60 sec
4x10

Rear delts
5x20
-SS-
Curl
5x20
60 sec

More random curls

Was watching a 3dmj YouTube video and he advised using a pistol grip on all back exercises. It's just taking your pointer and thumb off the bar. I feel like it was easier to pull with my elbows this way. Poundage suffered but contractions and pump were better.
 
Close grip...90 sec
Bar x 10
95x8
135x5
165x4
195x3
225x2
245x1...all paused
225x14...PR
225x6

Spoto press...90 sec
135x3
185x1
195x3,3,3,3,3

Slingshot bench...didn't track rest
225x3
255x1
275x1
315x1

DB skullcrusher...60 sec
25's x 15
35's x 10,8,5

Cable overhead extension...30 sec
3x12-15

Kickback...30 sec
3x12-15

Pushdowns...30
3x12-15

Looking back shouldn't of done the slingshot work but oh well
 
Front squat
135x5,3
185x3
200x5,5,5 add belt
225x2
255x2

DB curl
5x10
-SS-
Hanging leg raise
5x10
No rest

Preacher curl
4x8-12 plus 1 drop
-SS-
Decline crunch
4x10
No rest

Sprints and bball
 
Incline...90 sec
Bar x idk
95x8,8
135x5
170x4
200x3
230x2
250x1
215x12...PR...gettin tough
Rest 60
215x3 just hit a wall

DB bench...90 sec
65's x 10,10,10,10,10

Seated OHP...90 sec...lower back was fatigued so chose this
Bar x 10
95x5
135x1
150x3,3,3...not a huge fan. It's a good shoulder builder the movement just feels odd to me

Btn press...90 sec
95x8,8,8

Cable fly...60 sec
3x10

Laterals...60 sec
4x12-15

Rear delt...60 sec
5x20
 
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