Supa Spence STFU Training Journal

Supa_Spence

New member
I'm back gang ..really never left ...some may remember me by Newbie2bb . :wtf: yes i am he of whom you speak.

background:
Just got done with Test E cycle (500 ml pinned twice a week thursdays and mondays. also preloaded with Dbol first 4 weeks and last 5 weeks. ) Now i am cruising on Dbol ( 60 a day . taken 3 times per a day) for a bit then will start just cruising on 150ml per week Test until next blast cycle.

As always I wanna thank Mentors :

Edwitt , ThunderGod (i know your out there ), Mr Kleen

the advice and guidance they have given me along the way have been priceless. And thank you in advance to all who will follow me along in this journey of further kicking ass for your suggestions and guidance

Stats
height: 5'6
weight :166 pounds
bodyfat : 14 percent
Goals: this year i will be in single digits if i have to die trying

As always comments and questions welcomed ...Hello to all the old folks that followed me and the new friends i will make .
 
backlog of jan 3rd

Day 1: Shoulders
will hit all three heads of the shoulder, super-setting in the middle of the workout.
1 minute rests between sets, (3 for SS), 5 minutes between exercises - STRICT

•Standing BB Military Press - 4 x 10
95 pounds x10,x10,x6 +4x @ 85 pounds
85 pounds x10

•DB Lat-Raise - 3 x 15
10 pounds x15,x15,x15 (go up in weight) ON FIRE

•Very Flight Incline (almost vertical) DB Shoulder Press 4 x 12
10 pounds x12,x12,x12,x12 (go up in weight)

•SS- Reverse incline DB Delt-Flys - 3 x 15
10 pounds x15,15,x15

•SS- Front DB Raise 3 x 15
5 pounds x15,x15,x15 (go up in weight, shoulder was tight and twitching)

•BB Front Shrugs - 3 x 10
95 pounds x10,x10,x10 (go up in weight)

•20 minutes treadmill, 3% incline.
5 minutes run : 2 min slin splint@ 6.0 speed
3 min @5.0 speed
5 minutes walk : 5 min @ 2.0 speed
3 minutes run: could do 2 minutes @ 4.0 speed
hurting to bad
5 minute walk: 1.0 speed
2 minute sprint: 1 minute @ 5.0 speed
1 minute @ 3.0 speed

Ok so workout was good . Running hurt so bad . i went to a specialized foot store and ran on treadmill. bought insoles for now till i can afford the shoes but least will see how this works with insoles . If necessary i will be going to a foot doctor cause its gotten so bad that I can't stand while working out and it becomes sore. Time will tell.
 
Backlog Jan 4th

Day 2: Back
We will hit your lats first, then lower back.
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT
•SS- Wide-Grip Pull ups – 4 x to failure…
bodyweight wide grip x4,x2,x2,x1

•SS- Straight-arm pushdowns 4 x 10
55 pounds x10,x10,x10,x10 (abs hurt i guess from contracting them)

•T Bar Rows - 3 x 12-10
wide grip 45 pounds x12,x12,x12,x10 (stay spent)

• Deadlifts - 5 x 10
135 pounds x10,x10 (back middle lower started hurting and feet stinged and sharp pain in foot itself )
95 pounds x10,x10,x6 (spent stay . feet big pain no shin splints)

•20 minutes treadmill, 3% incline
5 minutes run: 4.5 speed for 2 min
3.0 speed for 3 min
5 min walk: 2.5 speed for 5 min
3min run: 4.5 speed for 1.5 min
3.0 speed for 1.5 min
5 min walk: 2.5 speed for 5 min
2 min sprint: 5.5 speed for 1.5 min
4.0 speed for 40 seconds

Well good thing is i finished cardio and in less pain. so thats good but upper speeds had shin splints but lower speed pain in foot . but least i got thru it easier with these .

Invalid Link Removed

the journey continues .
 
Backlog Jan 5th and Jan 6th

Day 3: Chest
Presses to flys
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT

• Flat BB – 4 x 15, 12, 12, 10
115 pounds x15 (wow too high)
115 pounds x6 + 105 pounds x6
105 pounds x7 + 95 pounds x5
95 pounds x7 + 70 pounds x5 (stay)

• Incline DB - 3 x 10
30 pounds x10,10,10 (go up)

•SS Cable-Flys - 4 x 10
15 pounds x10,x10,x10,x10 (go up tad but would be dropset)
•SS Cable-Crossover- 4 x 10
15 pounds x10,x10,x10,x10 (go up tad but would be dropset)

• 25lb Pushups – 2 x 20
Couldn't do 25lb weight on me so did:
Bodyweight x8,6,4 (spent..can't hold any weight on my back any tips?)

•20 minutes treadmill, 3% incline.
5 minutes run: 4.5 speed@3 min , 3.5 speed@2 min
5 walk: 2.5 speed
3 run: 4.5 speed@2 min , 3.0 speed@1 min
5 walk: 2.5 speed
2 sprint: 5.5 spd@1 min (shin splints), 2.5 spd@1 min

Fairly good workout. insoles are still doing ok . Still stinging but at least i can walk. It saddens me but well i guess i am doing what i can . anyways will enjoy my day off tomorrow ...


Jan 6th : Rest day
 
Backlog Jan 7th

Day 5: Guns aka pipes
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT
ss= super set

•SS Standing DB Curls - 3 x 12
20 pounds x12,x12,x12 (second set burned felt in dislocated shoulder on left side- go up)

•SS Cable Rope Curls - 3 x 10
10 pounds x10,x10,x10 (will go up but will be drop set cause exhausted shoulder )

•SS Pushdowns - 3 x 10
42.5 pounds x10,10,10 (go up )

•SS Skull-Crushers 3 x 10
40 pounds x10,10,10 (go up)

•Conc. Curls 4 x 12
12.5 pounds x12,12,12,12 (go up )

•Dips 3 x FAIL
bodyweight x3,2,1 (body couldn't handle it ..)

Skipped the cardio (as usual feet was hurting just doing the standing) . Reason i skipped the cardio is Monday schedule appt for foot doctor to see why i can't even Freaking stand for 20 min plus without hurting. So fingers cross'd ..also hopefully while there i will kill my lamisil monster ..hahahhahha

Jan 8th and 9th : took day off since going to foot doctor wanted to take it easy so he can see it without swelling or anything hinderance .
 
ok taking a day off again i know but per docs orders cause i had xrays and all that done and wearing support doc approved insoles. also have to buy new shoes as well that he has recommended as well but he wants me to just do a normal day and report back to him tomorrow so he can get clear view . so will do legs tomorrow...fun times but at least i am getting the problem solved . woot woot
 
Supa_Spence said:
Just got done with Test E cycle (500 ml pinned twice a week thursdays and mondays. also preloaded with Dbol first 4 weeks and last 5 weeks. ) Now i am cruising on Dbol ( 60 a day . taken 3 times per a day) for a bit then will start just cruising on 150ml per week Test until next blast cycle.
Click to expand...


Subbed.



I didn't even know you ran an injectable cycle. How was it? Gains?

I don't suggest "cruising" on D-Bol. I would save it for a future cycle. Cruising on Test is fine though.

So you decided on self-prescribing your own TRT I take it?
 
yeah i did injectable and yup self administered . was ok i gained good for me on it .
right now im trying to cut bodyfat any recommendations ? my gains on it was more for recomp . i went from 20 ish bodyfat to 14 percent . so did well now im trying to get into single digits . and i worked with edwitt on all stuff. I wish u would log again i loved learning from u

thundergod said:
Subbed.



I didn't even know you ran an injectable cycle. How was it? Gains?

I don't suggest "cruising" on D-Bol. I would save it for a future cycle. Cruising on Test is fine though.

So you decided on self-prescribing your own TRT I take it?
Click to expand...
 
Day 6: Legs
CIRCUIT 3 TIMES – 6 minute rest between
Seated Leg Extensions- x 15
80 pounds for all 3 sets (go up)

Seated Calf - x 15
70 pounds all 3 sets (go up)

Standing Calf - x 15
150 pounds all 3 sets (go up- wow blazing fire )

•Cybex Prone Leg Curl - 4 x 15
60 pounds x15,x15
50 pounds x15,x15

• Squats 3 x 10
135 pounds x10,x10,x10 (go up )

• Walking DB Lunges – 2 sets of 5 minutes…
10 pounds in each hand ...burnt after 2 sets of 3 minutes

So first workout with the Doc approved heels did really well. I mean squats felt them a tad but with the walking db lunges really felt it . but again it might be something i have to get used to . but its SHYT tons better than before. And i will buy the new shoes as well but will come later saving funds up now . will hit shoulders tomorrow !
 
Day 1: Shoulders
will hit all three heads of the shoulder, super-setting in the middle of the workout.
1 minute rests between sets, (3 for SS), 5 minutes between exercises - STRICT

•Standing BB Military Press - 4 x 10
85 pounds x10,10,10,10 (go up )

•DB Lat-Raise - 3 x 15
12.5 pounds x15,x15,x15 (go up )

•Very Flight Incline DB Shoulder Press 4 x 12
12.5 pounds x12,x12,x12,x12 (go up )

•SS- Reverse incline DB Delt-Flys - 3 x 15
12.5 pounds x15,15,x15(go up )

•SS- Front DB Raise 3 x 15
10 pounds x15,x15,x15 (go up)

•BB Front Shrugs - 3 x 10
110 pounds x10,x10,x10 (go up)

•20 minutes treadmill, 3% incline.
5 minutes run : 3 min @4.5 speed
5 minutes walk : 5 min @ 2.5 speed
3 minutes run: 2 minutes @ 4.5 speed
5 minute walk: 5 min @2.5 speed
2 minute sprint: 1 minute 50 sec @ 5.5 speed
1 minute @ 3.0 speed

over all good def can't run like i used to but still at least completed the cardio and not much pain at all . just winded cause at 4.5 was too much on me . its sad cause i used to run 5k and 10 miles ..oh well age setting in
 
had a cold due to sinus infukions every time weather changes but here is todays work out

Day 2: Back ---
We will hit your lats first, then lower back.
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT
•SS- Wide-Grip Pull ups – 4 x to failure…
bodyweight wide grip x6,x2,x2,x1 (progression so good!)

•SS- Straight-arm pushdowns 4 x 10
70 pounds x10,x10,x10,

70 pounds x7 + 55 pounds x4 (stay)



•T Bar Rows - 3 x 12-10
wide grip 55 pounds x12,x12,x10 (stay spent)

• Deadlifts - 5 x 10
100 pounds x10,x10,10,x10 (back middle lower started cramping)

100 pounds x5 (spent stay )



sucks i started feeling sorry for myself cause of fukin feet started hurting thank god not as bad but still could feel the pain . however i thought i gotta learn to live with this . so i climbed on the treadmill


•20 minutes treadmill, 3% incline
5 minutes run: 4.5 speed for 5 min
5 min walk: 2.5 speed for 5 min
5 min run: 4.5 speed for 5 min

5 min walk: 2.5 speed for 5 min


yeah i broke it up different cause i knew my feet was killing so i wanted to do str8 sets as long as i could. Well guess story is im learning to live with it
 
sorry gang not be around i caught ill been out per docs orders but am back and ready ..also will start new diet monday
 
Glad you're feeling better bro. Now Dr. Thunder says to get training!!!:rofl:
 
Supa_Spence said:
sorry gang not be around i caught ill been out per docs orders but am back and ready ..also will start new diet monday
Click to expand...


Gotta be pretty damn bad for me not to do anything u work so hard i feel its worth the effort even its only a maintenance WO so when sick i carb up and drink ton of water just my 0.02c
 
back from the flu !!!



Day 3: Chest
Presses to flys
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT

• Flat BB – 4 x 15, 12, 12, 10
115 pounds x8 + 105 pounds x7
105 pounds x12

95 pounds x12

95 pounds x10 (start at 105 pounds)



• Incline DB - 3 x 10
35 pounds x10,10,10 (go up)

•SS Cable-Flys - 4 x 10
20 pounds x10,x10,x10,x10 (go up tad but would be dropset)
•SS Cable-Crossover- 4 x 10
20 pounds x10,x10

15 pounds x10,x10 (start at 20 pounds drop set again)



• 25lb Pushups – 2 x 20
Couldn't do 25lb weight on me so did:
Bodyweight x10,x6 (spent)



did light walking feet was sore as heck just did 15 min walk on track .
 
now that i am on cruise gonna fine tune and get some unwanted bodyfat off here is my diet

Diet



545am pro/carb/fat/cal

2 whole eggs- 12.0/2.0/9.0/140

3 egg whites- 10.8/.7/.2/51

1 cup of oats-28/116/12/680

50.8/118.7/21.2/871



930am pro/carb/fat/cal

Talipa 4oz- 21/0/1/98

1 cup cut broc- 2/4/0/25

23/4/1/123



12:15pm pro/carb/fat/cal

2 chicken breast- 44/0/2/200

extra virgin olive oil 1 tablespoon- 0/0/14/120

1 cup of broc-2/4/0/25

46/4/16/345



230am pro/carb/fat/cal

2 6oz cans of tuna - 66/0/3/300

8 oz sweet potato-3.56/45.64/12/196

69.56/45.64/15/496



330/4pm workout

4pm pro/carb/fat/cal (immediate after workout)

Nutro Pro whey shake-22/1/1/104

1 tablespoon extra virgin olive oil-0/0/14/120

22/1/15/224



500pm pro/carb/fat/cal

Chicken breast 4oz- 22/0/1/100

8 oz sweet potato-3.56/45.64/12/196

3 teaspoons fish oil-0/0/12/120

25.56/45.64/25/416



700pm pro/carb/fat/cal

93% lean beef 40z -23/0/8/170

23/0/8/170



FINAL TOTALS : 227.9 protein/159 carbs /97.2 fat/2200 calories

RATIO: 38% protein /26% carbs/36% fat/

I drink at least gallon water / Lipton Green Tea Cranberry Pomegranate
 
Dont forget the Test E wil take 2 weeks to take effect so u need stay on the Dbol until then
 
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