Okay Since My Last Log was Dog Poo. I'm going to put up a reliable fairly detailed log. Hopefully this will work right if sides don't get to me like superdrol. I've donated 39.99 that it takes to become a gold member so I'll wait for that to get my pictures on here.
Purpose : Increased Strength, Slight Mass 8-10 Lbs Happy
Previous PH :
SD, Prostanozol, Ergomax LMG, Halodrol, PP (Halo and PP only cycled for 2 weeks due to sides)
Hopefully the pumps wont get so bad that I can't run my 2.1 Miles 3 times a week due to FireFighting requirements. (I am a firefighter)
Stats :
(I've shrank due to cardio and lack of caloric intake from 4 weeks of harsh firefighter training 10 hrs in firefighting gear with only maybe 800 calories every 5 hrs.)
Weight: 175
(Down from 195 from Previous SD/Zol Cycle Before FF Training. Yes I shrank, but I saved 10-15 Pounds from Original 160-165)
Arms : 14"
Chest : 42"
Thighs : 22"
Calves : 14 1/2"
Forearms : 11"
Waist : 32"
Proposed Cycle:4 Weeks
TRN - 2/4/4/6
ZOL - 100/150/150/150
Other Supplementation:
Flax/Fish Oil (EDIT)
CoQ10
Policosonal
Milk Thistle
Passion Flower/Valerian (Sleep Formula)
Post Cycle Therapy :
Rebound Reloaded
Anabol-X
(Edit) Removed AX post cycle therapy
LXT
Lipoderm Ultra/.1 Capcaisin
Workout Performance :
Bench : 225
-Incline : 185
-Decline: 275
Max Squat : 275
Leg Press : 405
Standing Calf Raises (Machine) : 300
(If You need more information Please Tell me this is my first Hopefully Good Log)
Cycle W/O :
As Things Go I work Every Other Day at the firehouse but of course there is a sweet Gym at the FireHouse. It should look familiar seeing as how I'm using Arnold's Split because it's worked well for me for FF'ing. Max OT was not good for my endurance levels needed. So... My work out split will be like this -
Mon, Wed, Fri
Mon - Chest:
Bench press - 3 sets, 8-10 reps
Flat bench flies - 2 sets, 8-10 reps
Incline bench press - 3 sets, 8-10 reps
Cable crossovers - 2 sets, 10-12 reps
Dips - 2 sets, to failure
Dumbbell pullovers - 3 sets, 10-12 reps
Wed - Back:
Front wide-grip chin-ups - 4 sets, to failure
T-bar rows - 2 sets, 8-10 reps
Seated pulley rows - 2 sets, 10-12 reps
One-arm dumbbell rows - 2 sets, 8-10 reps
Straight-leg deadlifts - 2 sets, 12 reps
Fri - Legs:
Squats - 3 sets, 10-12 reps
Leg presses - 3 sets, 10-12 reps
Leg extensions - 3 sets, 12-15 reps
Leg curls - 3 sets, 10-12 reps
Barbell lunges - 3 sets, 15 reps
Fri - Calves:
Standing calf raises -3 sets, 21 reps
Seated calf raises - 5 sets, 15 reps
One-legged calf raises (holding dumbbells) - 3 sets,15 reps
( I need to get these bigger than my upper body, I have problems stimulating growth)
Forearms:
Wrist curls (forearms on knees) - 2 sets, 10 reps
Reverse barbell curls - 2 sets, 8 reps
Abs:
3 sets, 30 reps Weight Sit ups
3 sets, 30 reps Roman Chair Leg Lifts
Tues, Thurs, Sat
Tues - Biceps:
Barbell curls - 3 sets, 8-10 reps
Dumbbell concentration curls - 3 sets, 10-12 reps
Thurs - Triceps:
Seated Overhead Extensions w/ Dumbbell - 4 sets, 6-8 reps
Barbell French presses (interior head) - 2 sets, 10-12 reps
Overhead Triceps Extension w/ Cables - 3 Sets 10-12 Reps
Triceps Press-Down w/ Cables - 3 sets 10-12 reps
Sat - Shoulders:
Seated barbell presses - 2 sets, 10-12 reps
Lateral raises (standing) - 3 sets, 10-12 reps
Rear-delt lateral raises - 1 sets, 10-12 reps
Cable lateral raises - 2 sets, 10-12 reps
Abs:
Same as Monday, Wednesday and Friday.
Diet :
6 Meals for Bulk, High Carb, High Protein, Low Fat
This is just a basic template of what I'll eat but fairly exact
Meal 1 : 1 Cup Wheat Pasta, 1 Chicken Breast, 1 Cup Oatmeal, Skim Milk
Meal 2 : 1 Cup Wheat Pasta, 1 Chicken Breast, Salad Spicy Mustard and Wasabi for Dressing, 6 Melba Toast Crackers
Pre W/O Meal 3: Cytogainer (Muscle Milk) 54g Protein/79g Carbs/5g Fat
Post W/O Meal 4: 1 Cup Wheat Pasta, 8 oz or so 93% Lean Ground Beef, Gatorade, 10 Almonds
Meal 5 : 1 Cup Anasazi Beans, 8 oz 93% Lean Ground Beef, Skim Milk
Meal 6 : Cytogainer (Muscle Milk) 54g Protein/79g Carbs/5g Fat
Pls Tell me if you have any tweaks on this diet. It's worked for me in the past but ANY help is appreciated. I'm not anywhere near intelligent on Diet.
Also If I should post anything Else Let me Know (Other than before pic because it will be on here in a day or so)
I'll be checking in Every few days as my Firefighting permits. I won't miss a workout however. And I'll have a summary of the Past few days, but I can't post for every single day. Sorry
Tell me what you think, First Log.
Purpose : Increased Strength, Slight Mass 8-10 Lbs Happy
Previous PH :
SD, Prostanozol, Ergomax LMG, Halodrol, PP (Halo and PP only cycled for 2 weeks due to sides)
Hopefully the pumps wont get so bad that I can't run my 2.1 Miles 3 times a week due to FireFighting requirements. (I am a firefighter)
Stats :
(I've shrank due to cardio and lack of caloric intake from 4 weeks of harsh firefighter training 10 hrs in firefighting gear with only maybe 800 calories every 5 hrs.)
Weight: 175
(Down from 195 from Previous SD/Zol Cycle Before FF Training. Yes I shrank, but I saved 10-15 Pounds from Original 160-165)
Arms : 14"
Chest : 42"
Thighs : 22"
Calves : 14 1/2"
Forearms : 11"
Waist : 32"
Proposed Cycle:4 Weeks
TRN - 2/4/4/6
ZOL - 100/150/150/150
Other Supplementation:
Flax/Fish Oil (EDIT)
CoQ10
Policosonal
Milk Thistle
Passion Flower/Valerian (Sleep Formula)
Post Cycle Therapy :
Rebound Reloaded
Anabol-X
(Edit) Removed AX post cycle therapy
LXT
Lipoderm Ultra/.1 Capcaisin
Workout Performance :
Bench : 225
-Incline : 185
-Decline: 275
Max Squat : 275
Leg Press : 405
Standing Calf Raises (Machine) : 300
(If You need more information Please Tell me this is my first Hopefully Good Log)
Cycle W/O :
As Things Go I work Every Other Day at the firehouse but of course there is a sweet Gym at the FireHouse. It should look familiar seeing as how I'm using Arnold's Split because it's worked well for me for FF'ing. Max OT was not good for my endurance levels needed. So... My work out split will be like this -
Mon, Wed, Fri
Mon - Chest:
Bench press - 3 sets, 8-10 reps
Flat bench flies - 2 sets, 8-10 reps
Incline bench press - 3 sets, 8-10 reps
Cable crossovers - 2 sets, 10-12 reps
Dips - 2 sets, to failure
Dumbbell pullovers - 3 sets, 10-12 reps
Wed - Back:
Front wide-grip chin-ups - 4 sets, to failure
T-bar rows - 2 sets, 8-10 reps
Seated pulley rows - 2 sets, 10-12 reps
One-arm dumbbell rows - 2 sets, 8-10 reps
Straight-leg deadlifts - 2 sets, 12 reps
Fri - Legs:
Squats - 3 sets, 10-12 reps
Leg presses - 3 sets, 10-12 reps
Leg extensions - 3 sets, 12-15 reps
Leg curls - 3 sets, 10-12 reps
Barbell lunges - 3 sets, 15 reps
Fri - Calves:
Standing calf raises -3 sets, 21 reps
Seated calf raises - 5 sets, 15 reps
One-legged calf raises (holding dumbbells) - 3 sets,15 reps
( I need to get these bigger than my upper body, I have problems stimulating growth)
Forearms:
Wrist curls (forearms on knees) - 2 sets, 10 reps
Reverse barbell curls - 2 sets, 8 reps
Abs:
3 sets, 30 reps Weight Sit ups
3 sets, 30 reps Roman Chair Leg Lifts
Tues, Thurs, Sat
Tues - Biceps:
Barbell curls - 3 sets, 8-10 reps
Dumbbell concentration curls - 3 sets, 10-12 reps
Thurs - Triceps:
Seated Overhead Extensions w/ Dumbbell - 4 sets, 6-8 reps
Barbell French presses (interior head) - 2 sets, 10-12 reps
Overhead Triceps Extension w/ Cables - 3 Sets 10-12 Reps
Triceps Press-Down w/ Cables - 3 sets 10-12 reps
Sat - Shoulders:
Seated barbell presses - 2 sets, 10-12 reps
Lateral raises (standing) - 3 sets, 10-12 reps
Rear-delt lateral raises - 1 sets, 10-12 reps
Cable lateral raises - 2 sets, 10-12 reps
Abs:
Same as Monday, Wednesday and Friday.
Diet :
6 Meals for Bulk, High Carb, High Protein, Low Fat
This is just a basic template of what I'll eat but fairly exact
Meal 1 : 1 Cup Wheat Pasta, 1 Chicken Breast, 1 Cup Oatmeal, Skim Milk
Meal 2 : 1 Cup Wheat Pasta, 1 Chicken Breast, Salad Spicy Mustard and Wasabi for Dressing, 6 Melba Toast Crackers
Pre W/O Meal 3: Cytogainer (Muscle Milk) 54g Protein/79g Carbs/5g Fat
Post W/O Meal 4: 1 Cup Wheat Pasta, 8 oz or so 93% Lean Ground Beef, Gatorade, 10 Almonds
Meal 5 : 1 Cup Anasazi Beans, 8 oz 93% Lean Ground Beef, Skim Milk
Meal 6 : Cytogainer (Muscle Milk) 54g Protein/79g Carbs/5g Fat
Pls Tell me if you have any tweaks on this diet. It's worked for me in the past but ANY help is appreciated. I'm not anywhere near intelligent on Diet.
Also If I should post anything Else Let me Know (Other than before pic because it will be on here in a day or so)
I'll be checking in Every few days as my Firefighting permits. I won't miss a workout however. And I'll have a summary of the Past few days, but I can't post for every single day. Sorry
Tell me what you think, First Log.
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