First test cycle log

Quest said:
Thank you sir,
I needed some help with new shoulder work.

Same with shrugs. When I was a younger I would have the bar bending. Now I grab 85-100 db and squeeze. I love my back��
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The best vid for us shoulder-cripples:
[video=youtube;q5sNYB1Q6aM]https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=358s[/video]

The guy always talks too much -but the info is gold!
 
I love athlean x jeff knows his stuff for sure thanks for the info guys I can't bench over 200 anymore without my left shoulder being in pain but every other lift I can do fine it's so weird happened by doing a 1rm with no spotter while I pushed up it hit the peg and shot down really fast I caught it before the bar landed on me now it's fooked
 
Ninja23 said:
I love athlean x jeff knows his stuff for sure thanks for the info guys I can't bench over 200 anymore without my left shoulder being in pain but every other lift I can do fine it's so weird happened by doing a 1rm with no spotter while I pushed up it hit the peg and shot down really fast I caught it before the bar landed on me now it's fooked
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Same here. I switched to mainly cables and machines. Best exercise, hands down, is hex press. Inclined and flat. Here a vid, sorry for the "queer music", not my video, LOL:

[video=youtube;rdGjpmaGys0]https://www.youtube.com/watch?v=rdGjpmaGys0[/video]

Bench press is a shoulder killer and NOT a good chest exercise, targeting more triceps than anything else.
When performing the hex press, press the DB's together really hard, that activates pecs.
 
I love the hex press I didn't know the name for it I just started using them again love the contraction at the top kills my triceps to
 
4th pin done went smoothly again off for the weekend took my dog out on some trails for some light recovery I'm weighing at 164 this morning but nothing significant has changed for me yet (obviously)
 
Ninja23 said:
4th pin done went smoothly again off for the weekend took my dog out on some trails for some light recovery I'm weighing at 164 this morning but nothing significant has changed for me yet (obviously)
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Hell yea, keep us updated with any weight fluctuations man, I'm curious how a first timer will respond
 
I gained 17 lbs eating dirty on my first. I am huge fan of test only cycles. Hits all the requirements other than lean weight.
 
No pip today my left cheek is the better one I think hahah also if you guys want to follow my insta I just made I'll be posting progress pics along the way I'll follow back had a really great workout today fit so much in an hour and the pumps were crazy insta is ninja_nathan
 
AnabolicGuru said:
Before and after stats including your maxes on major lifts?
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I found my logs. I was 37, started at 201 and ended at just shy of 218. I was consuming about 4500 calories daily and it was carb heavy. I don't have details on diet, but I do remember it was a lot of red meat and pasta. The biggest issue looking back on it was my lack of cardio. I do a ton of cardio now and it has been a game changer. My cardio was primarily HIIT and sled work, but looking at times, endurance was not great.

1RM was set at the beginning, middle, and end for modifying rep ranges. I was doing rest/pause.

BB bench- 285 -> 315
OHP- 145 -> 195
DL- 425 -> 505
Squat (high bar)- 405 -> 495

It was a great increase that got me over some plateaus and set the baseline going forward. I now rep those weights and now train heavy cardio with 6hrs weekly of krav maga and jui jitsu.
 
5th pin went amazing as usual I'm posting a vid of my OHP on insta a little later I tried 140 usually hard to do 5x5 but I get it today it felt so light so I used 145 and it still felt pretty light today marks the second week idk if it's a fluke but I felt really strong my whole work out pull ups I did 55 pounds for a 3x6 as well felt easy
 
Hit a pr on squat 345 was very easy no pip at all in the right side hoping that means no more pip at all for the rest of zee cycle I will update my weight on wenesday also pump are really nice atm
 
Today was pin 6 I think I went through a vein because the needle burned a but going in and I bled a little bit nothing to bad at all no pip and hut a squat pr of 315 for sets of 5
 
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