m1,4add bridged into h-drol
- Thread starter 2k1s
- Start date
JoHNnyNuTZ
Well-known member
Oh..Ok..Nice!!!
2k1s
Well-known member
I'm still gaining strength. Sleeping like crap though. I was wide awake at 3am.
*********
bb bench
185 x 15 x 1
225 x 8 x 1
265 x 6 x 1
standing bb military
135 x 15 x 1
155 x 8 x 1
165 x 5 x 1
Shrugs
135 x 20 x 1
225 x 20 x 2
275 x 10 x 1
incline cable flies
arnold press
55 x 15 x 1
65 x 8 x 1
80 x 5 x 1
*********
bb bench
185 x 15 x 1
225 x 8 x 1
265 x 6 x 1
standing bb military
135 x 15 x 1
155 x 8 x 1
165 x 5 x 1
Shrugs
135 x 20 x 1
225 x 20 x 2
275 x 10 x 1
incline cable flies
arnold press
55 x 15 x 1
65 x 8 x 1
80 x 5 x 1
BigFatPanda
Member
Nice lifts man. I hear you on the sleep. This is my first exp with PHs and sleeping is really not happening. I hope my Ghen and Igh1 help.
2k1s
Well-known member
my lower back has been killing me. I didn't think I hurt it from lifting but rather being sick/stuck in bed. I tried doing deadlifts/bb hack squats and my back just said screw you. my legs were incredibly sore going into this work out. Sleeping seems to be getting more normal. Today I woke up at 4:30 am :grumpy:
weight: holding steady at 205, thinking about eating dirty b/c I'm struggling to get 3000 calories eating clean.
********
legs:
squats:
135 x 25 x 1 warmup
225 x 15 x 1
315 x 8 x 1
405 x 5 x 1
lunges
135 x 15 x 1
185 x 8 x 1
225 x 5 x 1
power cleans
135 x 15 x 1 (death)
155 x 8 x 1
185 x 5 x 1
quad extensions
165 x 20 x 4
standing calf raises
180 x 15 x 1
270 x 8 x 1
315 x 5 x 1
seated calf raises
180 x 25 x 4
leg press/calf superset
270 x 20 x 20 x 4
abs: decline bench medicine ball throws/cable crunches
weight: holding steady at 205, thinking about eating dirty b/c I'm struggling to get 3000 calories eating clean.
********
legs:
squats:
135 x 25 x 1 warmup
225 x 15 x 1
315 x 8 x 1
405 x 5 x 1
lunges
135 x 15 x 1
185 x 8 x 1
225 x 5 x 1
power cleans
135 x 15 x 1 (death)
155 x 8 x 1
185 x 5 x 1
quad extensions
165 x 20 x 4
standing calf raises
180 x 15 x 1
270 x 8 x 1
315 x 5 x 1
seated calf raises
180 x 25 x 4
leg press/calf superset
270 x 20 x 20 x 4
abs: decline bench medicine ball throws/cable crunches
BigFatPanda
Member
You got this man.
mw1
Sponsor
What time are you taking your last PH dose? I cant take one after 6pm or it will effect my sleep also.
BigFatPanda
Member
That's the only reason I got the ghen and igh1. This spray bottle is tricky, but I have faith in the igh1. I'll let you know what my sleep is like tonight. This will be my 2nd night taking it.
2k1s
Well-known member
crappy sleep. If I wasn't feeling beastly in the gym I wouldn't continue on this cycle. Ordered my clomid. Hoping sleep comes after I come off.
**********
shoulders
db military
45 x 20 x 1
75 x 15 x 1
85 x 8 x 1
100 x 5 x 1 (new pr)
stand military
135 x 15 x 1
155 x 8 x 1
155 x 5 x 1
standing reverse cable flies
front raises
side lateral raises
incline db press
80 x 15 x 1
90 x 8 x 1
100 x 9 x 1
tried the 110s since I had a spotter, couldn't clean it up to my shoulders
85 x 15 x 1
db shrugs
90/100/110/120 x 10 x 1
oh yeah, this guy was at my gym today. all 160 lbs of him curling 95s. God I love dumb people sometimes
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**********
shoulders
db military
45 x 20 x 1
75 x 15 x 1
85 x 8 x 1
100 x 5 x 1 (new pr)
stand military
135 x 15 x 1
155 x 8 x 1
155 x 5 x 1
standing reverse cable flies
front raises
side lateral raises
incline db press
80 x 15 x 1
90 x 8 x 1
100 x 9 x 1
tried the 110s since I had a spotter, couldn't clean it up to my shoulders
85 x 15 x 1
db shrugs
90/100/110/120 x 10 x 1
oh yeah, this guy was at my gym today. all 160 lbs of him curling 95s. God I love dumb people sometimes
Invalid Link Removed
Aaelael
Well-known member
Just caught up with the log!! Nice work and looks like the cycle is treating you well?!?!?! Beside the sleep issue. . .honestly melatonin. . .zma. .. hgh products would have made that portion better but whats your weight at currently?
2k1s
Well-known member
Fluctuates around 205. Some days I'm like 209 and others I'm 202. I wish I could make it to like 210/215 but I'm struggling to eat enough as is and I'd rather not put on any more fat than necessary.
I got some phenibut cheap so I'm going to see how that works. ZMA doesn't do anything for me neither does melatonin. I've been taking this mix of gaba and melatonin I got from the local vitamin store. It helped initially but not anymore.
I got some phenibut cheap so I'm going to see how that works. ZMA doesn't do anything for me neither does melatonin. I've been taking this mix of gaba and melatonin I got from the local vitamin store. It helped initially but not anymore.
BigFatPanda
Member
I know what you mean man... I remember I had sleeping problems last year and of all the things my friend had for me to try was something called Rozerem. It kinda resets your circadian rhythm or something. I don't remember. No zma, no melatonin, nothing. It seems this GH stuff helps but very little. It helps more with staying asleep than falling asleep.
2k1s
Well-known member
I can't stay asleep. When I did e-stane I couldn't sleep more than 4 hours. This isn't so bad... I'm getting around 6 but I can tell my body wants more like 8-10.
I'm going to try to get a script for ambien next week. I don't think its broken down by your liver but I'm not sure.
I'm going to try to get a script for ambien next week. I don't think its broken down by your liver but I'm not sure.
BigFatPanda
Member
Good luck man
2k1s
Well-known member
phenibut no help. ugh. I was up at 4am today. I've never had a back pump before but I think I think thats what is killing my back. Didn't do any heavy rows etc b/c of it today.
********
back/bicep
wide/narrow chin superset x 10 x 4
pull ups x 15 x 4
straight arm pull downs
150 x 15 x 1
150 x 8 x 1
150 x 5 x 1
hammer iso lat pull down
90 x 12 x 4
reverse grip lat pull down
150 x 10 x 4
db curls
35/40/45/50 x 10
hammer db curls superset
35/25/15/8 till failure x 2
abs
_____
********
back/bicep
wide/narrow chin superset x 10 x 4
pull ups x 15 x 4
straight arm pull downs
150 x 15 x 1
150 x 8 x 1
150 x 5 x 1
hammer iso lat pull down
90 x 12 x 4
reverse grip lat pull down
150 x 10 x 4
db curls
35/40/45/50 x 10
hammer db curls superset
35/25/15/8 till failure x 2
abs
_____
Aaelael
Well-known member
Go to your local vitamin store and pick up some melatonin bro (6mgs) . . that will help with your sleeping issue. . .if not i can't remember if you said you had some but ZMA. . 3-4caps will help your azz sleep. . .but melatonin will help with GH release as well. . only use it for this cycle due to potential dependency issues :22: for back pumps taurine. . .3-6g of it should help clear the back pumps. . get back to me with both solutions and let me know if that helps also potassium. . eat some more bananas. . potassium/sodium channels aka electrolytes are slightly out of wack :cheers:
2k1s
Well-known member
this has been my basic meal plan. Dinner switches, most of the time lots of meat with veggies. occasionally I'll eat something dirty like a XXL fat burger, bbq chicken sandwhich with extra meat, or burrito but for the most part my diet has looked like this. I'm struggling to eat more than this.
meal 1
5 eggs, 2 pieces of sliced ham, 2 pieces of cheese, 2 pieces whole wheat toast, banana
post work out shake
2 scoops pro complex + 1 scoop waxy maize
post work out meal about an hour later
7 oz chicken, 2 tblspoon extra virgin olive oil, tomato sauce, 2 pieces whole wheat toast
meal 3
2 cans of white albacore + pickle relish
meal 4
2.5 cups of cottage cheese + granola + raisins
meal 5
10 oz chicken on a foreman grille, 2 cups of broccoli, carrots peas green beans, half a sweet potato
meal 6
1 cup cottage cheese + non fat yogurt
meal 1
5 eggs, 2 pieces of sliced ham, 2 pieces of cheese, 2 pieces whole wheat toast, banana
post work out shake
2 scoops pro complex + 1 scoop waxy maize
post work out meal about an hour later
7 oz chicken, 2 tblspoon extra virgin olive oil, tomato sauce, 2 pieces whole wheat toast
meal 3
2 cans of white albacore + pickle relish
meal 4
2.5 cups of cottage cheese + granola + raisins
meal 5
10 oz chicken on a foreman grille, 2 cups of broccoli, carrots peas green beans, half a sweet potato
meal 6
1 cup cottage cheese + non fat yogurt
2k1s
Well-known member
I taking taurine when I was in my bridge. Idk why I decided to stop. My back is just sore all the time like when I ride my road bike for 40+ miles.
Melatonin doesn't do anything for me either. Its like I'm impervious to sleep aids.
Aaelael
Well-known member
If i where you i would change the tuna for read meat. . and also the 7oz of chicken. . .you want to gain as much mass with teh m14ad and than slim it up with the hdrol. . red meat has huge gains man!! sooo many bonuses with it. . that is if you can afford it
Aaelael
Well-known member
haha well dam that blows mang. . only other thing is liquid melatonin haha :hmmm:
BigFatPanda
Member
Just a suggestion... up the cottage cheese to 2 cups. You cant go wrong with 64g of casein goodness.
I feel you on the sleep. You ever tried those teas?
I feel you on the sleep. You ever tried those teas?
2k1s
Well-known member
yeah. every otc remedy i've tried. I usually take tylenol pm/nyquil but I know I shouldn't when I'm on methylated compounds. I'm trying liquid melatonin tonight.
took 3 g of taurine and it almost immediately alleviated my back pain. thats freaky.
2k1s
Well-known member
woke up at 2am. surprisingly i'm not tired today. before I started this cycle I was doing 245 x 2-3 on bb bench.
*******
bb bench
135 x 10 x 2
205 x 15 x 1
245 x 8 x 1
275 x 5 x 1
arnold press
55 x 15 x 1
70 x 8 x 1
85 x 5 x 1
stand db military
40/45/50/55/60 x 10
incline flies
side laterals
pec deck
abs
*******
bb bench
135 x 10 x 2
205 x 15 x 1
245 x 8 x 1
275 x 5 x 1
arnold press
55 x 15 x 1
70 x 8 x 1
85 x 5 x 1
stand db military
40/45/50/55/60 x 10
incline flies
side laterals
pec deck
abs
Aaelael
Well-known member
Nice work on the work out. . how did the liquid melatonin work out for you?? and SAY YES TO TAURINE!!! :stickp4:
2k1s
Well-known member
it knocked me out fast. didn't help me stay asleep though.
Aaelael
Well-known member
Dam man. . .well thats all she wrote!! heh. . .only thing to do know is to just deal with it till the cycle is over. . . :hmmm:
BigFatPanda
Member
50lbs?! how much of that is fat you think?
Aaelael
Well-known member
hahah dam. . .time for some progress pictures mang!!
2k1s
Well-known member
i'm stil relatively lean. i want to say I was around 14% at the start of my cycle based on what I've seen on this site. No clue what I am at now. I'm guessing I'm still holding on to a good deal of water weight.
BigFatPanda
Member
You know I have those moments too. It's like 9pm comes and I get this heavy feeling, but I tell myself it's too early. So, I end up losing my sleepiness by 11pm and it's all down hill from there. Maybe our actual sleep cycle is based on 9pm-4am. Maybe we're just freaks of nature. =D
Aaelael
Well-known member
I think panda is on to something!! muhaha. . .just your sleep pattern. .. that is crazy!! I do feel bad but 7hrs is better than 5 muhaha!!
2k1s
Well-known member
I felt like puking today. The work out was whatever.
**********
chin up x 10 x 5
narrow grip pull ups 10 x 5
bb bent over rows
135 x 15 x 1
185 x 8 x 1
205 x 5 x 1
face pull
140 x 12 x 4
db pull overs
65 x 10 x 4
deadlifts
185 x 15 x 1
275 x 8 x 1
315 x 5 x 1
cable bicep curls
seats hammer curls
wide grip lat pull downs
reverse grip narrow lat pull downs
hiit for cardio
**********
chin up x 10 x 5
narrow grip pull ups 10 x 5
bb bent over rows
135 x 15 x 1
185 x 8 x 1
205 x 5 x 1
face pull
140 x 12 x 4
db pull overs
65 x 10 x 4
deadlifts
185 x 15 x 1
275 x 8 x 1
315 x 5 x 1
cable bicep curls
seats hammer curls
wide grip lat pull downs
reverse grip narrow lat pull downs
hiit for cardio
BigFatPanda
Member
I find green tea helps with bloat a lot, but black tea nice and strong no sugar or anything is great for settling the stomach. Tea is no joke.
2k1s
Well-known member
went to bed at 8:30, woke up at 1:30 blah. i feel like a zombie. I almost took a tylenol pm to knock me out at 2 am but decided against it since I'm on week 6.
********
legs day
squats
135 x 10 x 2
275 x 15 x 1
275 x 8 x 1
275 x 5 x 1
185 x 40 x 1 (deep squats)
power cleans
135 x 15 x 1
165 x 8 x 1
205 x 5 x 1
leg curls
bb lunges
185 x 20 x 4
abs
cardio
donkey calf raises
********
legs day
squats
135 x 10 x 2
275 x 15 x 1
275 x 8 x 1
275 x 5 x 1
185 x 40 x 1 (deep squats)
power cleans
135 x 15 x 1
165 x 8 x 1
205 x 5 x 1
leg curls
bb lunges
185 x 20 x 4
abs
cardio
donkey calf raises
2k1s
Well-known member
my diet has been more or less the same. Yesterday I was struggling to eat breakfast. Its a lot better today.
Aaelael
Well-known member
Wish i had a machine that i could do Donkey calf raises!! dam that would be sw33t!1 don't forget to do some reverse calf raises!! They be important too :drive:
BigFatPanda
Member
Damn dude, it sounds like you're going through torture with this sleeping/eating thing...I bet you wont miss this.
Tomahawk88
Well-known member
Im jealous of any1 who goes to a gym that has a donkey calf raise machine. My old gym has one but I cant force myself to pay $30 a month when I can lift for free.
Do a set of 100 on leg press machine: 20 reg, 20 rev, 20 toe wide, 20 rev, 20 heel wide. Do 3 sets of that and ur calves will be SCREAMING.
Do a set of 100 on leg press machine: 20 reg, 20 rev, 20 toe wide, 20 rev, 20 heel wide. Do 3 sets of that and ur calves will be SCREAMING.
2k1s
Well-known member
I haven't run in about 40 lbs. Started running a mile a day on a treadmill this week. By the end of the mile, my calves are so tight I can barely walk. Takes me a good 15 minutes to stretch them out enough to walk normally.
I now totally understand why fat people have monster calves :crazy:
I now totally understand why fat people have monster calves :crazy:
2k1s
Well-known member
i felt like ****ing death today. I don't know if its from the compound or the fact I haven't slept for as long as I can remember. Considering ending tomorrow. I really want to give h-drol more time. I'll probably decide based on how I sleep tonight. Had a horrible start, by the end I was rolling.
**********
shoulders/chest
incline bb
135 x 10 x 2
205 x 6 x 1
my shoulder started to throb so I stopped.
incline db
45 x 10 x 1
55 x 10 x 1
65 x 10 x 1
75 x 10 x 1
85 x 10 x 1
front shoulder raises
15 x 20 x 1
20 x 20 x 1
25 x 20 x 1
30 x 20 x 1
35 x 10 x 1
arnold press
45 x 15 x 1
55 x 10 x 1
65 x 10 x 1
75 x 10 x 1
standing behind the neck military press
95 x 10 x 4
skull crushers on a incline bench
ex curl bar + 35s x 10 x 4
reverse overhead flies
25 x 15 x 4
tricep push downs
**********
shoulders/chest
incline bb
135 x 10 x 2
205 x 6 x 1
my shoulder started to throb so I stopped.
incline db
45 x 10 x 1
55 x 10 x 1
65 x 10 x 1
75 x 10 x 1
85 x 10 x 1
front shoulder raises
15 x 20 x 1
20 x 20 x 1
25 x 20 x 1
30 x 20 x 1
35 x 10 x 1
arnold press
45 x 15 x 1
55 x 10 x 1
65 x 10 x 1
75 x 10 x 1
standing behind the neck military press
95 x 10 x 4
skull crushers on a incline bench
ex curl bar + 35s x 10 x 4
reverse overhead flies
25 x 15 x 4
tricep push downs
Aaelael
Well-known member
Hey big man if your not sleeping well. . its only going to diminish your hard work. . body won't be able to heal itself. . might have to call it for the greater good of you own body!! how much you up?? NO PAIN NO GAIN but a real man knows when to stop. . :fing02:
2k1s
Well-known member
Oh I totally agree with that. Normally when I sleep like this I pop sleeping meds like candy until I can function normally. Usually a few nights and I'm back to normal. Its like a never ending cycle, I don't sleep well b/c I haven't been sleeping well.
I'm still at about 210. My buddy that I lift with thinks I should eat dirty and try to push to 220. I don't think its realistic to gain 40 lbs on a 7 week oral cycle, unless alot of it is fat( I guess 30 lbs isn't realistic either but I'm considerably fatter). If I was on epi I'd consider eating dirty. I was leaning out eating 1.5 lbs burgers 4 times a week:006:
I also had hypertension issues when I was 17 @ 240 lbs. I don't want to risk going down that road again. I check my bp daily, its not bad on cycle but its not great.
BigFatPanda
Member
Yeah death is not cool. There's gotta be some way to put you to sleep. I would suggest the GH stuff I'm taking now, but its hit or miss...mostly miss ... as far as sleep is concerned.
And what is it with shoulder pain. I ran into some myself this morning.
I agree with dropping the m1,4. Maybe you'll feel better on H-drol alone.