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A new chapter...RickRock's path on the "DARK SIDE" begins...

Imo in pct it can be productive to "reset" your rp ranges. So if you are say coming in at the 11-15 range get them back up to 25rp for example and work back down. It will keep you progressing a lot of the times.
 
Frank Reynolds said:
Imo in pct it can be productive to "reset" your rp ranges. So if you are say coming in at the 11-15 range get them back up to 25rp for example and work back down. It will keep you progressing a lot of the times.
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I will keep that in mind Frank. Thanks. I'm planning on finishing up this last round of DC, and when I am finished doing all the workouts (which should be right at the end of PCT), I will switch out all or most of the exercises for new ones and I will probably start off with a higher rest pause range at first
 
RickRock13 said:
I will keep that in mind Frank. Thanks. I'm planning on finishing up this last round of DC, and when I am finished doing all the workouts (which should be right at the end of PCT), I will switch out all or most of the exercises for new ones and I will probably start off with a higher rest pause range at first
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Yea that is a good idea. I find especially when natural getting the reps up higher, and adding small amounts of weight weekly are better for progression, than getting stuck in the 11-13rp range and trying to add reps.
 
Frank Reynolds said:
Yea that is a good idea. I find especially when natural getting the reps up higher, and adding small amounts of weight weekly are better for progression, than getting stuck in the 11-13rp range and trying to add reps.
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That makes sense. Thanks for the info Frank!
 
PCT Day 20

Weight: 174 (+9)

Everything is still going very well overall. My body composition is holding up as well as it has been, and my gym performance and strength is holding pretty steady. My body feels very good right now and I've had no joint pain or discomfort at all. The only side effect I can think of that I'm experiencing is a little bit of a drop in libido. I'm not exactly sure what is causing that, but it's been pretty typical of me and happening through PCT in the past, so I'm not surprised about that. I wouldn't say my libido is low at all, but I would say its lower than normal.

My workout went pretty good. I managed to add a little weight on some exercises, added some reps on others, but stayed stagnant on Squats. Those just felt really really heavy for some reason. I got through them with the same number of reps, but I really had to push to get it.

DC Workout 2A (Biceps, Forearms, Calves, Hamstrings, Quads)

Alternate DB Curls (rest, pause)
60sx10x6x5 (+1 rep)

DB hammer curls (straight set)
70sx9 (+10 lbs/DB 20 lbs total)

Seated calf Raises (straight set with enhanced negative)
155x8 (+5 lbs)

Leg curls (rest, pause)
205x12x5x5 (+5 lbs)

Squats (straight sets)
315x10 (+0 reps)
245x20 (+0 reps)
 
PCT Day 23

Weight 172 (+7)


I'm going into my last week of PCT, and I'm starting to think that Im just about recovered based on how im feeling, and I'm also starting to be.ieve I'm just about out of the woods on maintain my mass and strength. I know I really need to continue to try and stay the course through the last week of PCT and beyond until I get fully recovered, but I think the worst part of recovering is behind me. Lucky for me, everything has been pretty smooth to this point which is now 5 weeks after my last pin. This has definitely been my best PCT yet by far.

My weight is consistently fluctuating between 172-174 on average depending on whether it is following a higher carb day or lower carb or burn day so it's holding pretty steady. I had one morning at 171ish but I was pretty dehydrated at that point also. If I was to bet, I would almost say I'm still leaning. Vascularity has increased, and so has hardness. Body composition in general looks very good right now despite less cardio and some more cals. I think the Ostarine has kicked in fully, and coupled with the FormaSurge has me looking pretty good! :)

On a positive note, my libido has climbed back up again. It's still not like the crazy over the top stuff I had on cycle, but slightly higher than normal right now. As for other side effects, for some reason I've had some huge acne popping up on my face. It's a little strange to me, because I've never had this problem in PCT before, and I'm not sure what is causing it. My guess is that it's just from all the hormonal changes of my body trying to reach homeostasis, but that's just a guess.

Here is my last workout from Friday, which shows that I am still getting stronger through this PCT. I added weight to every exercise and it worked very well. The only exercise that was questionable on the weight increase was skullcrushers. I added 5 lbs and it felt like 20. I battled through them and only got 10 reps total through the rest, pause set which is a couple less than I was hoping for. For triceps a 5 lb increase feels damn heavy!




DC Workout 1B (chest, shoulders, triceps, Back width, back thickness)

Smith Incline press (rest, pause)
225x8x4x2 (+5 lbs)

Smith military press (rest, pause)
205x9x3x2 (+5 lbs)

Skullcrushers (rest, pause)
130x7x2x1 (+5 lbs)

Close grip lat pull downs (rest, pause)
260x9x4x2 (+10 lbs)

Single arm DB rows (straight sets)
135x10x8 (+5 lbs)
 
RickRock13 said:
As for other side effects, for some reason I've had some huge acne popping up on my face. It's a little strange to me, because I've never had this problem in PCT before, and I'm not sure what is causing it. My guess is that it's just from all the hormonal changes of my body trying to reach homeostasis, but that's just a guess.
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I would have to agree with you, I believe that is the exact reason why you are seeing an increase in acne...
 
ScottyDoc said:
I would have to agree with you, I believe that is the exact reason why you are seeing an increase in acne...
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I agree with you as well. I have never had an acne problem even in high-school or on cycles. But in PCT after a heavy 5 week SD cycle I randomly had an acne outbreak on my face that lasted a couple weeks then went away. I attributed it to my body trying to reach homeostasis. My blood work was clean and I was recovering well.
 
PCT Day 25

Weight: 174 (+9)

I'm down to about 5 days left on this PCT, so things are winding down. I've maintained everything well, so I am pretty happy that I have the worst part over with, and can just concentrate on trying to add on more mass and strength slowly over the next 3 months or so before I start my next big run! :sgrin:

My body composition looks the same, which is a huge positive IMO. I actually figured if I would be able to hold this size, that I would at least put on a little bodyfat, but it appears that I haven't. When I do my final pics I will also get a bodyfat measurement with calipers to verify where I'm at, but if it has changed it hasn't changed much if any at all. I really thnk having FormaSurge and Ostarine in my PCT has helped this and kept me just as lean, even though I've been eating enough to add some.

My workout went a lot better than I expected it to. I got a phone call at 2:30 AM and it was work with a bunch of problems, so I had to go in VERY early and skip my normal morning workout. I had to wait until after work and do my workout riding on about 3-4 hours of sleep. It was also right in the middle of my feeding window and not the normal fasted training I'm used to. There was positives to this though. I almost forgot how nice it was, and how big your pumps could get from having a good amount of preworkout carbs in you, and I think that helped my energy levels too. The result was me adding either weight or reps to every exercise except BB Curls but I did match previous numbers on them. All in all, it was a great workout!

DC Workout 2B (Biceps, Forearms, Calves, Hamstrings, Quads)


BB Curls (rest, pause)
125x7x4x3 (+0 reps)

Pinwheel Curls (straight set)
70sx12 (+1 rep)

Standing calf raise (straight set)
240x12 (+10 lbs)

Lying Leg Curls (rest, pause)
110x9x4x3 (+10 lbs per leg, 20 lbs total)

Hack Squats (straight sets)
480x10 (+10 lbs)
430x20 (+10 lbs widowmaker)
 
RickRock13 said:
PCT Day 25

Weight: 174 (+9)

I'm down to about 5 days left on this PCT, so things are winding down. I've maintained everything well, so I am pretty happy that I have the worst part over with, and can just concentrate on trying to add on more mass and strength slowly over the next 3 months or so before I start my next big run! :sgrin:

My body composition looks the same, which is a huge positive IMO. I actually figured if I would be able to hold this size, that I would at least put on a little bodyfat, but it appears that I haven't. When I do my final pics I will also get a bodyfat measurement with calipers to verify where I'm at, but if it has changed it hasn't changed much if any at all. I really thnk having FormaSurge and Ostarine in my PCT has helped this and kept me just as lean, even though I've been eating enough to add some.

My workout went a lot better than I expected it to. I got a phone call at 2:30 AM and it was work with a bunch of problems, so I had to go in VERY early and skip my normal morning workout. I had to wait until after work and do my workout riding on about 3-4 hours of sleep. It was also right in the middle of my feeding window and not the normal fasted training I'm used to. There was positives to this though. I almost forgot how nice it was, and how big your pumps could get from having a good amount of preworkout carbs in you, and I think that helped my energy levels too. The result was me adding either weight or reps to every exercise except BB Curls but I did match previous numbers on them. All in all, it was a great workout!

DC Workout 2B (Biceps, Forearms, Calves, Hamstrings, Quads)

BB Curls (rest, pause)
125x7x4x3 (+0 reps)

Pinwheel Curls (straight set)
70sx12 (+1 rep)

Standing calf raise (straight set)
240x12 (+10 lbs)

Lying Leg Curls (rest, pause)
110x9x4x3 (+10 lbs per leg, 20 lbs total)

Hack Squats (straight sets)
480x10 (+10 lbs)
430x20 (+10 lbs widowmaker)
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Looks like you killed this pct bro! Good stuff :)
 
PCT Day 27

Weight: 174 (+9)


My last couple workouts of this PCT are getting put into the books, and everything is still going great. I had a very very rough day at work the day before this workout, and woke up before hitting the gym feeling like I had been in an MMA fight. I have a pretty physical job, and that last day was one of the worst. I burned a ton of cals and spent a lot of energy fatiguing myself at work, and my body felt it. I really expected to have a very poor performance in the gym, but I actually held up much better than I thought I would. I matched previous numbers on DB flat bench, and added 10 lbs of weight to lat pull downs and triceps exercises. My standing overhead press started out good on the first set, but the next one I failed, so I was forced to drop the weight a little and completed the rest, pause set with a good amount of reps with 15 lbs less. My lower back was pretty spent too and I really didn't want to make it worse with heavy deads, so I stuck to a couple sets of 225 just to get the work in without pushing it.

I have one more workout, then I will get some pics and final bodyfat measurements soon....probably this weekend!

DC Workout 1C (Chest, Shoulders, Triceps, Back Width, Back Thickness)

DB Bench Press (rest, pause)
110sx11x5x3 (same)

Standing overhead BB Shoulder press (rest, pause)
170x9 ,155x6x4

Triceps Machine (rest, pause)
240x8x4x3 (+ 10 lbs)

Front lat pull downs (rest, pause)
260x8x4x3 (+10 lbs)

Deadlifts (straight sets)
225x8x7
 
PCT Day 30

Weight: 173.5 (+8.5)

Well, its the final day of my PCT, and final day of this log, so it comes along with final pictures!!

All in all, I'm very pleased with how things turned out from my cycle and what I have retained in PCT. Looking back at my pics from the end of cycle, and then at my pics from today.. I look to be holding the gains well even though I know I don't look as good as I did on cycle. You just can't match the fullness, hardness, and vascularity naturally that you have on these great compounds. Compared to my starting pics however, I have made a very drastic change no doubt.

My strength has actually increased during this PCT, which is a great sign that I am holding the muscle I gained very well. The fact that I only dropped about 4 lbs since the end of cycle also tells me that the weight I have lost was primarily water and glycogen.

Despite adding a decent amount of cals, my bodyfat only went up about 0.4% in PCT. This is much better than I had expected would happen and I can't argue with it!

Here is everything by the numbers...

Cycle starting weight: 165
Cycle ending weight: 177.5 (+12.5)
PCT ending weight: 173.5 (+8.5)

Cycle starting bodyfat: 6.5%
Cycle ending bodyfat: 5.7% (-.8%)
PCT ending bodyfat: 6.1% (-.4%)

As always...all feedback and comments are appreciated, and I thank all of you that have followed me on this journey! :bigok:





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you're a freak bro. i wish i could keep that lean year round. you killed that cycle. +9 at the last day of pct is awesome. you used osta in your pct correct? were you planning on getting bloods done? I'm trying to plan out my upcoming pct in november, i've got the basics covered like daa and SERMs and such, dont worry i'm not a total noob.
 
superbeast668 said:
you're a freak bro. i wish i could keep that lean year round. you killed that cycle. +9 at the last day of pct is awesome. you used osta in your pct correct? were you planning on getting bloods done? I'm trying to plan out my upcoming pct in november, i've got the basics covered like daa and SERMs and such, dont worry i'm not a total noob.
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Yeh I ran Ostarine at 25mg per day for the whole PCT. I am planning on doing some bloodwork soon, probably in another 3-4 weeks ;)
 
Onlychevy6 said:
Fantastic run on both cycle and pct... Great results.
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What... Screw RickRock, he's just an A$$Clown! (That's just what I say about everyone who looks better than me, but shhhhh, don't tell anyone!)

Great Job Rick... nothing short of amazing, but completely expected from a guy who takes this $hit as serious as you do!!!
 
ScottyDoc said:
What... Screw RickRock, he's just an A$$Clown! (That's just what I say about everyone who looks better than me, but shhhhh, don't tell anyone!)

Great Job Rick... nothing short of amazing, but completely expected from a guy who takes this $hit as serious as you do!!!
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Lmao...thanks Scotty
 
Followed the whole log but wanted to chime back in and bring up a DC training question. I am coming up on 12th week of starting it and i know according to what i have read it is time to deload/cruise with DC. What do i change about the training? Same exercises just dont go to failure?
 
wesg49 said:
Followed the whole log but wanted to chime back in and bring up a DC training question. I am coming up on 12th week of starting it and i know according to what i have read it is time to deload/cruise with DC. What do i change about the training? Same exercises just dont go to failure?
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You can go in and do some straight sets, or just not go to the gym at all. Point is to recover, supposed too do nothing or barely anything.
 
wesg49 said:
Followed the whole log but wanted to chime back in and bring up a DC training question. I am coming up on 12th week of starting it and i know according to what i have read it is time to deload/cruise with DC. What do i change about the training? Same exercises just dont go to failure?
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Yeh the point would be to at the least cruise, so lower weight and reps is what you need to do. You don't necessarily have to train the same exercises, as the point is giving your body a needed break. After 12 weeks of DC and your deload/cruise its usually a good time to swap out exercises for new ones anyways. Its usually at about that time you start stalling out on some exercises
 
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