Jdg's 26 Week Prep

jdg76 said:
No apologies needed man. I've got almost 20 weeks to go ;) Gunna be a long fun ride!!!
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:woohoo: All aboard on the Gain Train!!
 
Look a new vein!! Lol



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Finally hit my second chest and shoulders workout. I had been missing the second day for a few weeks now. Got a crazy pump and felt pretty strong through out the entire session.

Machine press- neutral grip with a 2 sec squeeze!!
190 4 x 12

Super-sets

Pec Minor dip- 4 x 10

SS

Bent over rear DB raises- 15's 4 x 20


DB hex press- 60's 4 x 8

SS

Face pulls- 100 4 x 8

6-way DB laterals- 15's 10,10,4 rest 5 sec then 4 more

SS

Over and backs- 3 x 10

I've never done the 6-ways and holy sheep ****!!!! I had to stop half way through my last set and I still didn't get all my reps in. Craziness man!!




I weighed myself this morning. I had been weighing around 208-210 with my diet fluctuating daily. That was up until last Sat. Now that I have been strict and with 4 days cardio I weighed 205.4 this morning. Not sure if it was just from lining out my diet or I actually dropped a few lbs this week. I will see how next week goes and adjust from there.
 
Lookin' great! Pretty soon you'll look like a map the way those veins are poppin'!
 
kjscatch said:
Were you still interested in chains? Head on over to elite fts...they got them on sale
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Yes, and thanks I will check them out!
 
Crazy leg day today! I got tired of waiting on this guy to get out of the squat rack so instead of doing speed squats before the leg press, I did them after and did more volume instead of speed squats.

Lying Leg Curls-
110 x 12
130 x 10
160 2 x 8 drop
120 x 6 drop
80 x 10


Leg Press- Constant tension, no lockout and 3 sec negatives OUCH!!
540 4 x 8

Squats
ALL SETS OF 8
135,225.275.315,365,315

Machine Sled press- Supposed to be Hack, but don't have one. Placed feet low and just inside shoulder width to change the angle
1/4 rep then 1 full rep= 1 rep
300 x 10
360 2 x 8 drop
260 x 4,4,3,3
On the last set I did the reps, then rested 5 sec between sets, then pounded out more reps.

BB stiff leg deadlifts-
185 2 x 15

Cardio this morning 20min hiit on treadmill

It was pretty funny at the gym tonight. There was a personal trainer there that kept watching me. When I got over to do squats I loaded the 365. Just as I got under the bar I seen him in the mirror. He almost jumped up off the bench and was on his toes like he was going to "rescue" me because I was squating 365. The idiot, I know he had just seen me do 315, it is not like 365 was going to have me stuck on the ground LOL

I was sweating my ass off by the time I got done. Also I skipped calves tonight, Today is mine and my wifes anniversary so I figured maybe I should get home haha. We celebrated it yesterday so it wasn't to big a deal, but to stay out of trouble I quit a little early.
 
jdg76 said:
When I got over to do squats I loaded the 365. Just as I got under the bar I seen him in the mirror. He almost jumped up off the bench and was on his toes like he was going to "rescue" me because I was squating 365. The idiot, I know he had just seen me do 315, it is not like 365 was going to have me stuck on the ground LOL I was sweating my ass off by the time I got done. Also I skipped calves tonight, Today is mine and my wifes anniversary so I figured maybe I should get home haha. We celebrated it yesterday so it wasn't to big a deal, but to stay out of trouble I quit a little early.
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Nice man. If you were really a BA you should have acted like you were stuck ATG squats and right before he gets to you explode that sh*t up! Haha

When you do your hack squats, you don't go up on your toes do you? Just in incorporated them last week for the first time and those are a b*tch. Hard. I keep my feet higher and right around shoulder width with toes out slightly. Actually have my toes off the edge on the top otherwise I can't stay on my heals.
 
kjscatch said:
Nice man. If you were really a BA you should have acted like you were stuck ATG squats and right before he gets to you explode that sh*t up! Haha

When you do your hack squats, you don't go up on your toes do you? Just in incorporated them last week for the first time and those are a b*tch. Hard. I keep my feet higher and right around shoulder width with toes out slightly. Actually have my toes off the edge on the top otherwise I can't stay on my heals.
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If I would of thought about it I would have. He would have **** haha!

I'm not actually doing hack squats because we don't have a hack machine, so I am doing them on the leg press machine.

tyga tyga said:
Do you like incorporating chain work? I prefer bands
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I've actually never used either.

RegisterJr said:
Fixed
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That's funny man!!
 
My weight Sunday morning was because I was depleted. It evened back out, and is a little lower than last week. I was 204.4 this morning. Probably going to screw it up by eating to much Thursday ;)


Back and shoulders tonight

Db press on slight incline- 2 sec hold contraction
90's 4 x 8 (+5lbs)

Explosive bench- Pause on chest , explode up
245 4 x 5
Actually dropped to 225 so I could be more explosive off my chest.

Slight incline bench- constant tension, don't touch chest and don't lock out elbows
225 3 x 6


Bent over rear delt laterals raises-
20's 3 x 20

Face pulls- 2 sec hold contraction
100 3 x 10 (lowered reps to 10, but upped the weight 10lbs)

Explosive cage press- Set pin at chin height, rest bar on pins between each rep, then explode up
105 5 x 5

20 min cardio this morning

I missed the stretch push-ups tonight. All the platforms were in the zumba room and it was full of people doing a class, so I skipped them. I will take tomorrow off but will lift early Thanksgiving morning.
 
jdg76 said:
Crazy leg day today! I got tired of waiting on this guy to get out of the squat rack so instead of doing speed squats before the leg press, I did them after and did more volume instead of speed squats. Lying Leg Curls- 110 x 12 130 x 10 160 2 x 8 drop 120 x 6 drop 80 x 10 Leg Press- Constant tension, no lockout and 3 sec negatives OUCH!! 540 4 x 8 Squats ALL SETS OF 8 135,225.275.315,365,315 Machine Sled press- Supposed to be Hack, but don't have one. Placed feet low and just inside shoulder width to change the angle 1/4 rep then 1 full rep= 1 rep 300 x 10 360 2 x 8 drop 260 x 4,4,3,3 On the last set I did the reps, then rested 5 sec between sets, then pounded out more reps. BB stiff leg deadlifts- 185 2 x 15 Cardio this morning 20min hiit on treadmill It was pretty funny at the gym tonight. There was a personal trainer there that kept watching me. When I got over to do squats I loaded the 365. Just as I got under the bar I seen him in the mirror. He almost jumped up off the bench and was on his toes like he was going to "rescue" me because I was squating 365. The idiot, I know he had just seen me do 315, it is not like 365 was going to have me stuck on the ground LOL I was sweating my ass off by the time I got done. Also I skipped calves tonight, Today is mine and my wifes anniversary so I figured maybe I should get home haha. We celebrated it yesterday so it wasn't to big a deal, but to stay out of trouble I quit a little early.
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Killed it!
 
Great workout! I've done the stretch push-ups on Dumbbells and feet on the preacher curl bench before...gotta love how classes get in the way sometimes! Lol
 
Thanks Kat , I will keep that in mind ;)
 
Had a pretty good back workout this morning.


Meadow rows-
45 x 10
70 x 10
90 x 8
105 x 8
115 x 8

Supported rows- explosive
135 4 sets 6

Stretch pulldowns- to nose
200 3 x 8
These felt really good today!! Nice stretch and pump!!

DB shrugs- 3 sec hold
95's 3 x 12
Went up from 90's.

No deads this week because I ran short of time. I still sweat my ass off and had a hell of a workout. Better than most of my back workouts lately.
Ate Thansgiving dinner about 1 1/2 hours after my workout so I had one hell of a post workout meal :D

Started a low dose of Clen. I can't dose it very high because it messes with my anxiety. So I may run some T3 to help with the fat loss. I'll update if and when I do.
Back to cardio and clean eating tomorrow!!
 
By my weight this morning I officially put on 5lbs that I lost in one day. Actually last night I was 7lbs heavier than yesterday morning lol. Guess it's back to cardio this morning!!
 
My favorite workout tonight, chest and shoulders!!

Machine press- neutral grip with a 2 sec squeeze!!
210 4 x 12
+20lbs

Super-sets

Pec Minor dip- 4 x 10

SS

Bent over rear DB raises- 20's 4 x 20
+5lbs


DB hex press- 65's 4 x 8
+5lbs
SS

Face pulls- 110 4 x 8
+10lbs

6-way DB laterals- 15's 10, 10's 10, 8

I didn't make it through my 6-ways and skipped over and unders today. My shoulders were so freaking pumped when I got done I could barely lift my gym bag high enough to put in my truck!! It was crazy!! Sad part is I was showing another guy how to do them. He was using 5's, and I ended up failing with the 15's haha.

Tomorrow is arm day. I will weigh in tomorrow morning to see if I leveled back out. Also starting t3 tonight.

So right now it is:
T3 25mcg /day
Clen 25mcg /day
I will go another week and a half on the clen, possibly upping the dose some, then take two weeks off. I'll be using ECA on those two off weeks. The goal here is to keep my cals at 3600+ a day, and still slowly drop off BF. I have 18 weeks from tomorrow. About 10 weeks out I'll be adding in other hormones and the fun will really begin :D
 
Great workout!
That is an awfully low dose on the Clen. Even with the T3. I suspect you will be increasing that.
 
turff49 said:
Great workout!
That is an awfully low dose on the Clen. Even with the T3. I suspect you will be increasing that.
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I know, I will be trying to up the Clen. It was torture on my anxiety last time I ran it!! And yes the T3 will get upped to probably 50mcg within a few weeks, I want to see how I respond first.
 
My weight leveled back out. I am 204 this morning, which is where I was at the day before Thanksgiving.
Arms and maybe some cardio today. I'll update later..
 
jdg76 said:
My weight leveled back out. I am 204 this morning, which is where I was at the day before Thanksgiving. Arms and maybe some cardio today. I'll update later..
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Probably from you spreading those wings and flyin to the gym! I don't pay much attention to daily weight although I do check it. It's mainly Sunday morning weight each week I use to gage everything.
 
turff49 said:
Probably from you spreading those wings and flyin to the gym! I don't pay much attention to daily weight although I do check it. It's mainly Sunday morning weight each week I use to gage everything.
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I've been checking it daily first thing in the morning these last two weeks just to see how my diet is affecting it.
 
Bis and tris supersets

30 sec rest between every set

Rope pushdowns- hands together
130, 12,12,15,15

SS

Straight bar cable curl- 1 full rep, then .5 rep from the bottom = 1 REP
90 4 x 10

Crossbody Hammer curls-
30 4 x 10

SS

SIngle arm Cable extensions- (gladiator salute) 1 rep plus .5 reps from the extended position = 1 REP
50 1 x 10
60 3 x 10

Incline BB extension-
50 4 x 15

SS

Cambered bar Preacher curl- 3 sec neg
65 4 x 10

I used the weights that I had to drop to last week, but got more reps, so I count that as an increase :D

It was a little different today. My wife started doing cardio this week and asked if she could lift with me. I figured with it being Saturday and not being in any big hurry that it wouldn't be a big deal. She didn't do to bad. She followed my routine, but with lighter weights and a few less sets. I did spend a lot of time critqueing her form which made my rest periods longer that I would have liked. But I/we still both got a good workout in.
 
Also wanted to note that I bumped the clen up to 50 yesterday and had some slight anxiety yesterday. So it don't look like I will be able to run it again this time. I may stay at 25 for the rest of the week and then jump on a ECA stack this Saturday. I have it already so I will try it and see how I react.
 
JD, are you taking the Clen fasted? Or with a PWO? I found taking it after my first meal did wonders. No shakes or jitters unless I went over 120mcg. If I took it fasted then I got the shakes at 60-80mcg.
 
turff49 said:
JD, are you taking the Clen fasted? Or with a PWO? I found taking it after my first meal did wonders. No shakes or jitters unless I went over 120mcg. If I took it fasted then I got the shakes at 60-80mcg.
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Yes I've been taking it fasted pre cardio most days. I'll try to wait and take it after breakfast and see how I do.
 
Strayed from my diet a little tonight. Wheat wraps with deli meat, venison sausage and Velveeta cheese :)





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My wife decided to go with me again tonight to workout. It was leg day so I tried to take it easy on her. She still said her legs were shakey and tight after we got home. Hoping she isn't to sore tomorrow and I scare her away from going back. She followed my routine but she just did 3 sets of 6-8 on everything instead of doing the actual routine.


Leg Curls- 3 sets 6, two drops, the 10 partials
230 3 x 6 drop
150 x 8 drop
100 x 10
Then 10 partials out of the bottom

Squats- 2 warm up sets 135 x 10 , 225 x 10
315 x 6
365 2 x 3 drop
225 x 10

Leg Press- 4 drop sets, locked out knees after each set and had my wife strip a 45 from each side
630 x 8 drop
540 x 8 drop
450 x 8 drop
360 x 8
I felt the burn clear down in my calves after doing these!!!

Lunges- these we did 10 with my left leg, then 10 with right leg
Holding 2 25's x 10 each leg
Holding 2 30's x 10 each leg

Seated calf raises- 30 reps, after each 10 reps you hold for 10 sec
90 x 30
45 x 30

I sweat worse tonight than I have in a long time. If I was catching some bug, I think I sweat it out tonight haha. I'm pretty sure we both will pay for this workout tomorrow! Gonna be sore!!!
 
jdg76 said:
Strayed from my diet a little tonight. Wheat wraps with deli meat, venison sausage and Velveeta cheese :)
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Dat
Looks
Good.
Gimme.

You call that straying? Lol man, you have it rough.
 
Nice work and it is great your wife is going with you
 
Well I didn't scare the wife off doing legs last night, she went back tonight with me :) She did say she was sore, but she pushed through today fine.

We did chest and shoulders tonight, I had to change a few exercises because the gym was packed and I got tired of waiting on certain machines.

Machine press- Neutral grip
210 x 8
250 x 8
290 x 8 (stack)

Had to go to DB's first here.

Flat bench DB twist press- started with neutral grip ( hands facing each other) and twisted at the top so pinkies were twisted inward
75's 3 x 10

Bench press- explosive
225 5 x 5

Incline BB press- constant tension, had to use smith machine
225 3 x 8

Cable side lateral raise- cable behind me
30 3 x 12

Face Pull-
60 3 x 30!!!
BURN!!!!

Front DB raises-
30's 3 x 10

Gym thermostat said it was 74 degrees tonight, felt more like 94!! I started sweating before I was even done with my first set!! Should of really burnt some calories tonight haha

Feeling better today, but still dealing with anxiety issues damnit!
I'm going to try to get up early and do some cardio tomorrow. I haven't done any this week because I wasn't feeling good enough to get up early before work. With that being said I am still at 202. So down 8lbs so far.
 
Killing it in here brotha!!
Glad you are feeling better. I was battling a cold last week but feel so much better this week.
 
Hang in there! You're doing great! Is it helping any to eat before you take your Clen?
 
eddieaz said:
Hang in there! You're doing great! Is it helping any to eat before you take your Clen?
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I stopped taking the clen a few days ago to see if it would help. Checked my BP tonight and it was up a little also, 138/88, not bad but higher than normal.
I have stopped everything that I haven't been taking for awhile. Figured I would give it a few days to see if things level back out.
 
jdg76 said:
I stopped taking the clen a few days ago to see if it would help. Checked my BP tonight and it was up a little also, 138/88, not bad but higher than normal.
I have stopped everything that I haven't been taking for awhile. Figured I would give it a few days to see if things level back out.
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Probably a good idea. Just don't stop taking food. Whenever I do that, I get really grumpy, lethargic, anxious, and have a real short temper. :firedevil:
 
eddieaz said:
Probably a good idea. Just don't stop taking food. Whenever I do that, I get really grumpy, lethargic, anxious, and have a real short temper. :firedevil:
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Haha, nope food is one thing I won't give up ;)
 
No gym again tonight. Got some things going on at home so i had to skip it. I will make up for it tomorrow with weights and cardio!!
 
Didn't feel to bad this morning so tried an ECA stack. That was about 2 hours ago. Started sweating pretty good about 25 mins after but then cooled back down. Anxiety hasn't been bad at all this morning, but I have also been just working around the house and cooking up food for the next few days.. Crazy how clen can affect me negatively but the ECA didn't?
Hitting the gym in a bit, then going shopping and making a trip out of town to help a friend get a new washer and dryer. I will probably take another ECA this afternoon and see how I feel. so far so good :D
 
Been awhile since I have ran an oral. I was looking through my stash and have a full bottle of OL Epi. Thinking about running short 30-45 day cycle 45-60mg/day while I am cutting. I have 17 weeks till my comp and won't be adding any other hormones until about 10 weeks out. Thoughts??
 
wasme said:
Clen is a whole different beast to ECA... Glad you were able to take it!
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Ya I know, it just seems funny some "stims" affect my anxiety were others don't do much..
 
DIdn't get to update last night because I was to busy so posting yesterdays workout this morning.

Pump day!! (arms) :D SUPERSETS

V-bar pushdowns- 150 4 sets 15
SS
BB curls- 70lbs 4 sets 8 w/10 partials after each set

Hammer curls- 35 2 sets 8, 40's 2 sets 8 w/8 partials after each set
SS
Pronated Kickbacks- 4 sets 8 with 25's

Lying tricep ext w/ kettleball- I used a dumbbell instead and lowered it down below my head instead of to my forhead. I had to keep a pretty good angle on my upper arm to do it that way which I like because it kept constant tension on my tris
70 4 sets 10
SS
Preacher curls- 65 4 sets 10


I got up and did cardio early this morning and may do legs later today because I have my kids Christmas program to go to tomorrow night.



For those of you who don't like plain oats I am experimenting with putting Sugar free jello mix in mine. I took 1 cup of dry oats this morning and mixed in 1/2 teaspoon of strawberry banana jello mix. Threw them in the microwave and they're not to bad. I will have to play with the flavoring a little to get it right. But it beats using sugar and cinnamon like i have done before!! Especially on a diet.


I am going to let my body adjust to using ECA then may do a short run of Epi ;)
 
Oh man, here is what you do for your oats:
1 cup dry oats with 1.25 cups of water. Nuke for 1minute stir, nuke another 20-30 seconds.
Add in nuts and raisins, mix in.
Add 1 scoop of protein powder. I use either Snickerdoodle or one of the Body Nutrition powders, favorite being Orange Creamsicle.
By far my favorite way of fixing my oats.
 
turff49 said:
Oh man, here is what you do for your oats:
1 cup dry oats with 1.25 cups of water. Nuke for 1minute stir, nuke another 20-30 seconds.
Add in nuts and raisins, mix in.
Add 1 scoop of protein powder. I use either Snickerdoodle or one of the Body Nutrition powders, favorite being Orange Creamsicle.
By far my favorite way of fixing my oats.
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That does sound good!!! I've put protein powder in my oats before, but not nuts and raisins.
 
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