Test P, NPP, Var, Msten stack

[jrock645]

We might have a problem.

Strained my right glute in Sunday’s workout and now after that massage yesterday, my whole butt cheek is swollen as hell. Just took a meloxicam, gonna run some Voltaren on it before bed. See how it is tomorrow. If it’s still like this in a couple days, may have to see a doc.

On another note, totaled up today’s intake:

AM shake w/ half a banana, .5c blueberries, .5c carrot, 1c spinach and 1 scoop isopure
Pwo meal: 1 cup nonfat Greek yogurt, 1c rice, 16oz egg whites
Lunch: 12oz top round, 1c rice, 1c mixed veg(squash/zuch/bell pepper), 16oz whole milk
Dinner: 6oz salmon, 1c sweet potato, 1c mixed veg, 3oz chicken breast(couldn’t finish), 16oz whole milk

Totaled at right around 2500 cals. 175c 61f 293 protein. That’s been pretty typical eating the last couple weeks. Some days a tad more due to appetite.

 

[pcg031]

Hey man good luck reaching your goals man. Personally I believe you are going about this in a more difficult way than needed. From what I can remember you not that far off where you want to get and you have the time. Yeah I know Dave Palumbo, yes he was a fucking freak I actually competed in a show with him in 1994 I think. Very nice guy too. But, just because you were given one in a million genetics to be a 300 pound monster does not mean he's suddenly correct about everything. This I disagree with totally. Unless you have a horrible metabolism, it doesn't sound like you do, I see absolutely no reason to ever drop to 20 carbs a day. Unless it's the week before a contest and you have a little more to loose. I would never have anyone ever drop under 50 and that's extreme and not for 6 days a week. Your BF is 15% you said, in 8 weeks you can easily drop that under 10 without any voodoo dieting. I'll just give you my suggestion, of course, lllllllllllllit's your choice.
You have 8 weeks correct? I don't have your stats in front of me but I pretty much remember.
Your cycle is fine (your talking about masteron prop or superdrol?) if it's Mast prop it's a waste, mast builds 0 muscle, it's not even a good drug to hold onto muscle. What it's good for is competitors only with bf around 3%. Other than that everything is fine. I would add 25 mcg t3 for the 8 weeks possibly raise to 50. I would also add clen.
FROM what I can gather you have a normal type metabolism, 25 t3 would help tremendously but not on that diet. T3 is a very safe very effective drug that got a bad rap for some reason. It's impossible to shut your thyroid off by using it.
So I would at least add that the clen isn't necessary. That alone just sticking with a normal diet you're going to drop quite a bit of BF.
Again your choice I would add t3, keep carbs between 125-200 to start, protein like 1. 5 g per pound. Add the cardio but if you haven't been doing any no need to jump to 40 min. 30 min 5X week and see where you are at after two weeks you can make adjustments as you go. You do this check back in 2 weeks and see where you go from there. This Palumbo thing makes 0 sense to me why would you suffer when you don't need to.

 

[pcg031]

We might have a problem.

Strained my right glute in Sunday’s workout and now after that massage yesterday, my whole butt cheek is swollen as hell. Just took a meloxicam, gonna run some Voltaren on it before bed. See how it is tomorrow. If it’s still like this in a couple days, may have to see a doc.

On another note, totaled up today’s intake:

AM shake w/ half a banana, .5c blueberries, .5c carrot, 1c spinach and 1 scoop isopure
Pwo meal: 1 cup nonfat Greek yogurt, 1c rice, 16oz egg whites
Lunch: 12oz top round, 1c rice, 1c mixed veg(squash/zuch/bell pepper), 16oz whole milk
Dinner: 6oz salmon, 1c sweet potato, 1c mixed veg, 3oz chicken breast(couldn’t finish), 16oz whole milk

Totaled at right around 2500 cals. 175c 61f 293 protein. That’s been pretty typical eating the last couple weeks. Some days a tad more due to appetite.

I hate that when it interferes with training. But it's not an infection unless it's red an hot to the touch

 

[Brienn8989]

Damn bro hope everything works out!

 

[jrock645]

NTF chest and back today.

3x each:
Chest fly
Lat pullover
Hammer press
Lat pull
Shrug
Wide grip row
Hammer incline press
Incline fly

Machine crunch x30
Hanging knee raise x30
Myo crunch x15
Cat vomit x10

No cardio, didn’t want to agitate my glute. Swelling was down this morning so that’s good. We’ll see how it does at work today.

 

[jrock645]

Glute appears to be getting better. Leg doesn’t feel real strong but at least it’s not swollen and painful. Probably skip leg work and cardio until at least middle of next week.

 

[jrock645]

Got in for HIT this morning, but skipped leg movements.

10 minutes super easy on the elliptical to warmup and stretch a bit.

Smith incline x5 :46–> dropset +6, +4, +6
Machine row x7 :45
Face pull x7 :45
Cable later x6 :48
Dip x11

70 seconds plank
10x cat vomit

Gradually adding reps or weight almost every workout, though progress has slowed from earlier in the log.

 

[jrock645]

Glute seems to be doing ok. Might not be as bad as I feared.

Noticing some bloat coming on as the sus has been taking hold. Ordered some stuff to hopefully dry me out the last couple weeks before the honeymoon.

 

[jrock645]

Arms and shoulders today.

3 sets each:

Arnold press
Upright row
Drag curls
Seated overhead extension
Lateral raise
Rear delt fly
Palms up pulldown
Tricep pressdown
Reverse curl
Skull crushers

25x machine crunch, 30 hanging knee raises, 15 myo crunch, 10 cat vomit

Just did arms and shoulders again since I’m skipping legs for a few days. Not a bad workout. Nice pump, arms showing some vascularity.

Rainy, rainy weekend.

 

[jrock645]

Took last dose of NPP today.

Also, woke up looking a bit less bloated. Not sure why but not mad about it.

Day off from work, rainy ugly day out there. Debating on going to the gym, probably won’t. Usually do cardio on sundays, so not sure what I’d do given I’m trying to give my glute another day or two. Probably just take it easy today and lounge with the pups.

 

[jrock645]

Full body HIT today.

10 minute elliptical warmup.

Leg extension x6 1:01
Leg curl x8 1:22
Seated calf raise x10 1:21
Smith bench x6.5 :43 +8, +7
Last pullover x7 1:03
Shoulder press x7 :57
Lat pull x7 :58
Tricep pressdown x9 :56
Machine curl x6 :55
30 hanging knee raises
20 myo crunch
10 cat vomit

Time: 43 minutes

Weight continues to climb. Personal best on the smith bench today. Skipped cardio to keep it easy on the glutes.

 

[jrock645]

NTF chest and back today.

Bb bench press 5/5/3/3/2/8/12
Lat pullovers 3x15
Chest fly 3x12
Rear delt fly 3x10
Shrugs 3x15
Lat pulls 3x15
Smith incline press 8/8/6/7
Machine row 3x12
Cable crossover 3x15
30 hanging knee raises
20 myo crunches
10 cat vomit

Nice workout today. Got a lot of reps in, so a great pump. Getting a bit stronger every workout.

 

[jrock645]

Today’s macros:

2503 cals 174c, 58f, 317p

 

[jrock645]

Got in for some leg work today, but just some isolation stuff to avoid the glutes. Just a few more days and then I should feel pretty good about getting back to it.

Today I did:

20 really easy minutes on the elliptical to warm up for some stretching.
Standing calf raise 3x15
Leg extension 3x10-12
Leg curl 3x10
Seated calf raise 3x10

Machine crunch 3x20
Torso twist machine 3x15
Hanging knee raise 2x30
80sec plank

 

[jrock645]

Full body HIT today.

Smith incline x6 :42, +5, +6, +6 dropset
Machine row x8 :52
Leg press x18 1:37
Calf raise x14 1:18
Leg extension x6 :49
Cable lateral dropset
Face pull x8 :57
Dip x12
Hanging knee raise x40
Myo crunch x15
10 cat vomit

Time: 32 minutes

Legs felt good so went ahead and added leg movements in. No issues. Busy day with a bunch of stuff to do- engagement party festivities this weekend with family in town- so skipped cardio.

 

[jrock645]

Got in this morning for NTF arms and shoulders.

10 minute elliptical warmup

3 sets each:
Arnold press
Db overhead extension
Drag curls
Upright row
Tricep pressdown
Lateral raise
Rear delt fly
Palms up pulldown
Reverse curls
20 plate raises

30 hanging knee raises
20 myo crunches
10 cat vomit

20 minutes on the elliptical hr 128 avg

 

[jrock645]

Cardio and conditioning day.

10 minute elliptical warmup
5 sets of the Bear
Machine crunch, hanging knee raises, plank, 8x cat vomit
30 minutes elliptical 126 avg

Nice quick workout. Really noticing getting leaner in the midsection the past week or so. Weight dropping a bit. Not intentionally, but holding at about 208. Love handles getting smaller, thankfully. They’re always so damn pesky.

 

[benjamfzb]

So 8 weeks of var but youre stacking it with msten last 4?

 

[jrock645]

So 8 weeks of var but youre stacking it with msten last 4?

I actually ended up starting the msten on week 3. Stopped the var a little over 6 weeks in, was having some indigestion and a bit of lethargy. Made it about 5 weeks on the msten. Ended the msten a couple weeks ago.

 

[jrock645]

Full body HIT today:

10 minute elliptical warmup

Smith bench x7.5 :49 then dropset down to just the bar
Lat pull x9 1:00
Shoulder press x7 :59
V squat x8, x23
Lat pullover x9 1:15
Leg curl x7 1:05
Machine preacher curl x7 1:04
Tricep pressdown x7 :50
Hanging knee raise x40
Myo crunch x15
10 cat vomit

Time: 42 minutes

Also did 30 minutes on the elliptical. Strength continues to improve just a bit each workout. 3 weeks away from the trip and things are falling into place.

 

[mixedup]

Your cardio Io really coming around keep it up

 

[jrock645]

Your cardio Io really coming around keep it up

Yeah it’s good to get back to the cardio after a week or so taking it easy with that strained muscle.

 

[jrock645]

Got in for chest and back today. Volume day.

10 minute elliptical warmup.

BB bench press 10/5/5/3/1/5/10/20
Lat pullover 3x10
Chest fly 3x12
Lat pull 3x12
Machine row 3x12
Shrugs 3x12
Back extension 3x15
Smith Incline 4x8
Cable crossover 3x15
Rear delt fly 3x10

Machine crunch x25
Hanging knee raise x40
60sec plank
10x cat vomit

40 minutes elliptical hr 114avg(have no idea how my hr was this low, def felt like I was going harder than that)

 

[jrock645]

NTF volume leg day.

8 minute elliptical warmup

3x 12 leg press
3x12 calf raise
3x15 abductor
3x15 adductor
3x10 glute extension
3x12 leg curl
3x10 leg extension

Hanging knee raise x30
Cat vomit x10

25 minutes elliptical hr 111 avg

 

[mixedup]

40 hanging knee raises your killing it

 

[jrock645]

40 hanging knee raises your killing it

Took me a while to get past 30. Definitely feel 40 the day after though.

At some point i wanna get back to my USMC calisthenics i used to do, just as an add on for conditioning work. Lots of core work in there.

 

[jrock645]

Full body HIT today.

8 minute elliptical warmup

Smith incline x5 :36
Machine row x6:42
Leg press x18 1:42
Calf raise x12 1:13
Leg extension x6 :48
Cable lateral x8 1:02
Dip x10
Hanging knee raise x40
Myo crunch x15
75 sec plank

Time: 31 minutes

Was a bit pressed for time, so no cardio today. Overall good workout but came up a bit short on the incline press.

 

[jrock645]

NTF arms and shoulders today.

Arnold press 3x9
Upright row 3x12
Tricep pressdown 3x12
Drag curl 3x10
Lateral raise 3x10
Reverse curl 3x10
Skull crushers 3x10
DB overhead extension 3x8-12
Palms up pulldown 3x10
Rear delt fly 3x10

Machine crunch x20
10x cat vomit

 

[jrock645]

Cardio and conditioning today.

10 minutes elliptical warmup

5 sets of the Bear in 12 minutes
3x20 machine crunch
3x15 torso twist machine
30 hanging knee raises
10 cat vomit
40 minutes elliptical HR 113

 

[jrock645]

Full body HIT today

8 minute elliptical warmup

Lat pullover x8 1:12
Lat pull x6 :54
Smith bench press x5, +5/5/5 dropset
Smith lunch x8, x20
Machine curl x8 1:03
Leg curl x7 :54
Tricep pressdown x8 :50

Time: 39 minutes

Also 20 minutes elliptical hr 130ish

V squat machine is apparently broke, whole area taped off, so decided to try some weighted lunges. Felt good to switch it up a bit. Continuing to gradually add weight on most exercises.

 

[jrock645]

Proviron and injectable winstrol showed up today. Took forever this time, it seemed like. So 100mg a day of proviron and 70 of the winstrol each day for the next two weeks. Should have me pretty nicely peeled in time for the trip.

 

[jrock645]

Clarification- I’ll be running the Proviron through the end of the cycle, not just the next two weeks.

Got in for chest and back today. Did the usual, 3 sets each of the following:

Bb bench was 5/5/3/2/3/2/5/12
Lat pullover
Chest fly
Lat pulls
Incline press
Shrugs
Machine rows
Cable crossover

15 Back extension
45 Hanging knee raises
15 myo crunches

 

[jrock645]

Did some low intensity leg work today.

3x15 leg press
3x 12 calf raise
3x 15 hip abductor and adductor
3x 10 glute extension
3x12 leg curl
3x 10 leg extension
3x12 seated calf raise

20 machine crunches
40 hanging knee raises
10x cat vomit
70sec plank

Also 30 minutes elliptical, hr 123 avg.

 

[jrock645]

Full body HIT today.

10 minute elliptical warmup

Machine row x9 :55
Leg press x20 1:42
Calf raise x 15 1:09
Leg extension x8 :45
Smith incline x6 :42, +4
Face pull x8 :58
Cable lateral dropset
Dip x15
Myo crunch x20
10x cat vomit
90sec plank
30 hanging knee raises

Time: 40 minutes

Nice workout. Strength continues to improve a little bit each workout.

 

[jrock645]

NTF arms and shoulders today.

Arnold press x3
Seated Db overhead extension x3
Drag curl x3
Upright row x3
Tricep pressdown x3
Lateral raise x3
Face pull x3
Skull crushers x3
Reverse curl x3

Machine crunch x3
30 hanging knee raises
10x cat vomit

Injectable winstrol def leaves some pip. Got a bit of swelling and some lumps. A bit painful but oh well. 11 days away from the trip.

 

[chemjr]

Went this afternoon for a session in the float tank and a massage. Very relaxing. Strained my right glute in yesterday’s extended cardio session. Between that and a little injection lump that’s been there a few days, my glute hurts. Almost brought me to tears when that was being kneaded on.

It's weird but I almost like it when they damn near make me cry from that pain dhrring a message. Maybe bc I know healing is occurring. Or maybe im just a messed up masochist, lol

 

[chemjr]

Went this afternoon for a session in the float tank and a massage. Very relaxing. Strained my right glute in yesterday’s extended cardio session. Between that and a little injection lump that’s been there a few days, my glute hurts. Almost brought me to tears when that was being kneaded on.

It's weird but I almost like it when they damn near make me cry from that pain during a message. Maybe bc I know healing is occurring. Or maybe im just a messed up masochist, lol

 

[jrock645]

Cardio and core.

15 minutes elliptical warmup
3x15 back extension
3x15 machine crunch
3x 15 torso twist
50 hanging knee raises
PT back exercises
60sec plank
10x cat vomit
45 minutes elliptical

Took it kinda easy today. AC has been out in my apt the last couple days, won’t be back up till Wednesday. They gave us portable units for the bedroom and living room. Keeps it livable but barely. Woke up dehydrated as hell today, down 6lbs from a couple days ago.

 

[jrock645]

Full body HIT today.
15 minute elliptical warmup

Smith bench x6 :39, then dropset
Lat pullover x6 :50
Smith lunge x8, x23
Lat pull x7 :50
Leg curl x6 :58
Shoulder press x6 :49 then dropset
Machine curl x7 :52 then dropset
Tricep pressdown x8 :49, then dropset
Myo crunch x20
Trunk curls x15

Time: 47 minutes

Also 30 minutes elliptical

Good workout. Improved on most lifts from last week. Added 10lbs to the lunges.

 

[jrock645]

Got in for usual chest and back workout today. Nothing noteworthy.

AC in my apartment has been out the last 5 or 6 days. Sleep has not been good. Diet has been crap. Havent meal prepped because i wasnt about to turn on the stove and oven to do everything. Was already 82 degrees in the apartment, couldnt stand any worse. Should be back up and running today and will be back to normal.

 

[jrock645]

Missed the gym the last couple days. Finally getting some good sleep the past couple nights after getting ac back and I’ve needed it, so I slept in. I was actually in front of my computer at work nodding off a couple days in a row in the middle of all this. Very unlike me.

 

[jrock645]

Got in for a workout tonight. Got back in from out of town, and by the time I could get to the gym I had to improvise a bit because it was a little crowded to do my usual. So I did:

DB incline fly x11
Smith incline press dropset
DB bench press x11

Lat pullover x8
Lat pulldown x9
Machine row x9

Lateral raise x10
Face pull x9
Shoulder press x6

Seated calf raise x10
Leg curl x8
Leg extension x12
Leg press x15
Calf raise x12
V squat x23

Drag curl x10
BB curl dropset
Reverse curl dropset
Dip/assisted dip dropset

Basically I put together a full range of mentzer style body part splits and crammed them into one workout. All exercises taken to failure in HIT style rep cadence. Kept rests between exercises in each group as short as I could- aimed for zero beyond getting to the next station or adjusting weight. One of the most brutal workouts I’ve had in a while. Obviously ridiculously high volume for an HIT style workout. I’m spent after that.

Needed some rest and to get back on track with some good sleep after almost a week of bad sleep with no AC. Felt good to get back in the gym.

 

[jrock645]

Got in yesterday for cardio and ab work.

Wanted to get in this morning but overslept. We leave today and I still had stuff to do. Took a pic on Monday I’ll post at some point.

Thanks to everyone that chimes in and followed along.

 

[Joshinator]

Hows the gains so far?

 

[jrock645]

Hows the gains so far?

Good overall. Nice recomp. Its never as much as you really want, it seems like but its definite progress. Next year, st maarten. Hopefully i laid a nice foundation for shock and awe for a year from now.

 

[jrock645]

Got home from the honeymoon today. Final pic:



Overall, pretty pleased.

That was taken today after two weeks away from the gym and eating freely. Ate out every day on the trip and basically ate what I wanted. Didn’t eat sweets much, drank a fair bit but not crazy, and usually just 2 meals a day with a little snack here and there.

Overall, loved Ibiza. If you ever get a chance to go I’d highly recommend it. The party scene is absolutely insane- people don’t even get to the club until 12:30 and things don’t really get into a groove until 2 and it goes until 5 or 6am. Plenty of things to do there besides that, something for everyone. Want quiet and secluded? They’ve got that too.