First Cycle Log

[trainlikeaboss]

Ran out of time on my one day off so I’m staying up late to make this update.

2-8
Hit 325 on a High Bar Regular Stance Squat. Haven’t put that much weight on a squat for a long time so that was pretty cool.

2-10
Stepped on the scale in the morning. Holy shit 212 lbs, the heaviest I have ever been. 28 lbs gained so far! Still a small guy by my standards and compared to a lot of people but huge progress for me!
Pulled 315x10 on Deadlift. PR! Wasn’t even really thinking about it just worked up to it and while I wouldn’t say it was easy, I had some left in the tank after that set.

2-11
305x4 PR on Flat Bench Press. This is my narrow grip bench I do on arm day which I still only bring my triceps parallel to the floor to save my shoulders. IMO it doesn’t fucking matter anyway. Look at some of the power lifters, they’re torso is so thick or their gut is so large that they aren’t bringing the bar down any further than I am, they’re just large enough that it touches!

Today’s Leg Workout

Squats (High Bar, Narrow Stance, 2/3 to parallel)
Barx20
95x20
135x20
185x20
225x20(x3) PR!

Leg Press
180x20(x3)
This was strange because I usually can still go pretty hard on leg press after my squats but could be due to the high rep PR that I had to stick to low weight on the press.

Leg Curl (Pronated)
60x20(x3)

Leg Extension
50x20(x3)
I actually meant to match my curls and do 60x20 but I didn’t notice till I was on the last said. It was fine because I did my reps pretty slow and concentrated and the narrow stance squats hit my quads pretty hard already. Usually I can do a lot more weight on extensions than I can on curls.
—————————————————————————————
Now as of 2-12 I did drop the Test back 125 and go to E3.5D instead of E3D. I always wonder if people consider the math on doing E3D. Every 3 days goes into 30 days 10 times. Every 3.5 days only goes into 30 days 8 times. That means and extra 500mg PER MONTH at 250 E3D!!! Yes I did the math prior to my cycle, I just figured fuck it and get the extra 500mg. Two reasons I dropped the test back down. 1) I realized I was at 1350mg E6D plus the Proviron holy shit haha. Probably way more than I need right now. 2) Blood pressure and pulse seem to be staying a bit elevated and I would like to see if that improves.

 

[srlhec]

I think the smartest and most simple first cycle would be: Bloodwork, 12 weeks of TEST ONLY at 250 E3.5D with AI of your choice of course, PCT, Bloodwork.

The only reason I would do bloodwork in the middle is if the money is not an issue and I just wanted to see how effective my gear was, or if I was experiencing bad sides and wanted to check estro.



I did not do pre-cycle bloodwork for several reasons. 1) Money. 2) I had the gear already and I was impatient. 3) I'm 30 years old. I've been busting my ass in the gym for a few years and gained 50 lbs naturally at my heaviest. I finally reached a point where I could not gain or maintain anything around 200 lbs. I have been researching and debating doing a cycle ever since I started working out. So I had finally made the decision and I knew I was going to cycle no matter what my bloodwork said.



I have not done mid-cycle bloodwork for a couple reasons. 1) Money. 2) I am fortunate to have very mild sides so I am not worried that any of my levels are too bad. Then again maybe I'm wrong and I'm secretly dying on the inside lol.



I'm running 4 different things at over a gram total which I would NEVER recommend for a first cycle. So the lesson is don't order the gear for your second cycle before you get done with the first one haha.

I'll have to agree to disagree on this one. Blood tests for what we need range between 50-100 bucks and that's less than most spend on protein and pre workout a month so I don't think it's expensive. You are probably not dying but there is a lot that goes into this game and I'm more of a safe than sorry guy myself. But to each their own and I wish you nothing but the best!


Sent from my iPhone using Tapatalk

 

[trainlikeaboss]

Which part are you disagreeing with? I said it would be smart to do the bloodwork. I did say money was one of the reasons that I haven't done it. Do I think that's a good reason for most people not to do it? No.

 

[trainlikeaboss]

Forgot I wanted to give you guys an idea of what my intake has been like. My goal calories is 3700 but that's just the minimum I want to hit.

2-8
4899

2-9
4267

2-10
3773

2-11
4810

2-12
4986

2-13
2950 (Had a long day missed my last meal)

2-14
3680

 

[trainlikeaboss]

... I'm more of a safe than sorry guy myself...


Sent from my iPhone using Tapatalk

You're running Tren your first cycle and you're a better safe than sorry guy?

 

[srlhec]

I'm not running Tren my first cycle...what are you talking about? Furthermore, I'm not into being a keyboard cowboy bashing each other on a forum kind of guy either. So I think it's best we end this here. If I offended you I apologize, but with how easily it is to get blood work done, how inexpensive it is and the basis that everything we do involves risk it's wise to monitor blood work; as that is what can give us the best indication of what is going on in our bodies both good and bad things...but it's YOUR body and this is your thread. You've made your choice and I'm not better than you or vice versa. I will unsubscribe and once again wish you the best.


Sent from my iPhone using Tapatalk

 

[trainlikeaboss]

I'm not running Tren my first cycle...what are you talking about? Furthermore, I'm not into being a keyboard cowboy bashing each other on a forum kind of guy either. So I think it's best we end this here. If I offended you I apologize, but with how easily it is to get blood work done, how inexpensive it is and the basis that everything we do involves risk it's wise to monitor blood work; as that is what can give us the best indication of what is going on in our bodies both good and bad things...but it's YOUR body and this is your thread. You've made your choice and I'm not better than you or vice versa. I will unsubscribe and once again wish you the best.


Sent from my iPhone using Tapatalk

Sorry I didn't see anyone getting "bashed" but as I said I have my own reasons I did not get bloodwork, reasons I would get it done, and that I think it would be smart to do so. I made an assumption on your first cycle so that was my mistake.

 

[trainlikeaboss]

I will never do preacher curls again I don't care what anyone says. I've tried them every which way and they just hurt my tendons. I'm supposed to do arms tomorrow and my cubital fossa is killing me. In other news... today was back day.

Pull-ups
10(x3)
light band cheat 10(x2)
heavy band cheat 10

Rack Pulls
135x10
225x10
315x10(x3)
225x12

DB Row
100x10(x3)
50x25

2 Handle Cable Row
100x20(x4) / 70x20 / 55x20

Straight Arm Pulldown
60x20(x3)

DB Shrugs
60x20(x3)

Lat Pulldown Machine
90x30
140x20
160x15
180x11

Plate Shrugs
45x30(x3)
45x20

Machine Row
60x20(x3) / 40x10 / 20x15

 

[trainlikeaboss]

Food

Previous caloric intake goal was 3952. As of 2-17 I raised it to 4188.

2-15
5468

2-16
3754

2-17
4555

2-18
6197

2-19
4845

2-20
In true bro-science fashion, I like to hit a low carb/low cal day every once in a while because I feel like it gives my body a little break from the constant high intake. I'm usually starving by the next morning and ready to eat like a beast!
1463

2-21
4625

 

[trainlikeaboss]

Weight seems to have leveled off around 210 lbs this week. I will probably increase my calorie goal if it does not go up by next week.

2-20 Shoulders
DB Seated Press
35x10
45x10
55x10
65x10
75x10(x3)

Upright Rear Row
75x20(x3)

DB Lateral Raise Dropsets
30x10/20x10/10x10 (x3)

Reverse Crossover
11x10
16x10(x2)

Barbell Lateral Raise
20x20(x3)

Reverse Pec Deck
80x20(x4)/Dropset

Plate Front Raise
45x20(x4)/25x20

2-21 Chest
Decline Bench
Form didn't feel right on this today.
95x10
135x10
225x10
275x10
315x10
335x6

Incline DB Press
50x10
60x10
70x10
80x27

Crossover
27x10
33x10
44x10
Dropset

Peck Deck
100x10(x3)
80x10
70x10
60x10
40x100 yes that's 100 lol

Machine Press
90x10(x7)
70x20
50x30

2-22 Back
Deadlift
135x10
185x8
225x6
275x4
315x2
365x1
385x1
405x1
225x30

Lat Pulldown
120x10
140x10
160x10
180x10
160x10
140x10
100x10

Cable Row
I was at a different gym today and this machine is actually harder to row on than what I am used to. Not sure if that's good or bad haha.
120x10
100x10
80x10

DB Row
50x20(x3)

Good Morning
135x10
185x10
205x10
225x10
245x8
245x6(x2)
135x20

Straight Arm Pulldown
33x10
43x10
53x10
63x10
73x10
80x10

Machine Lat Pulldown
100x10
150x10
200x10
250x8/205x10/155x10/105x10/55x50

2-23 Arms
Flat Bench
Somehow I was actually able to use full ROM pain free today! Usually I can only go full ROM on bench with lighter weight and always have to stop at 90 when it gets heavier. My only guess was that maybe the deca is kicking in.
95x10
135x6
185x5
225x4
245x3
275x2
135x20

Strap Krush (take a straight bar, put ankle straps on it, use those as the handle and perform Skull Krushers)
60x15(x3)

Strap Curl
60x15(x3)

Concentration Curl
I perform these a little differently. These are done standing, leaning with most of the weight on the foot of the side you are curling with. So your arm is out to the side. Curl the wrist upwards, keep the tricep parallel to the wall and make sure the forearm stays directly lined up with the bicep. Now you curl and squeeze HARD at the top. If you perform these correctly you will not be able to do a lot of weight and your bicep will be IN PAIN when you get to the last rep!
30x15
25x15
20x15

1 Arm Tricep Pulldown
27x20
40x20
40x15

High Cable Curl
Actually my first time ever trying these. I've seen plenty of people do them but I always thought they looked ineffective. But WOW! If you try hard to keep your arm locked and move only the forearm they are killer! I have been missing out!
22x15(x3)

EZ Bar Cable Pushdown
55x15(x3)

Rope Curl
100x20(x3)
70x20
50x20

Incline Pushup
20(x3)

Pushup
25

This workout gave me a HUGE pump. Not sure if it was partially due to the fact that I drank over a half gallon of water throughout my workout but my arms were freakin blasted by the end. Going to go with something similar next arm day and see if I get the same results.

PS guys there's a lot of little stuff I don't include because quite frankly it's boring and I don't really track it the way I do with everything else, but I do work Calves, Abs, and Forearms twice a week.

 

[trainlikeaboss]

Still right at 210 today.
New calorie goal: 4667
New Macronutrient goal: 315g Protein, 75g Fat, 680g carbs.
I suck at eating clean so I know it’s not going to be exactly that.
—————————————————————————————
2-24 Chest
Only had two days since my last chest day because I fucked up my schedule.
Decline Bench
Barx20
95x10
135x10
185x10
225x10
275x10

Incline DB Press
70x20 (x3)

Machine Press
90x20 (x3)
50x30

Crossover
33x20
Set go interrupted because 3 people jumped on when I walked away so I had to move on.

Incline Bench
135x20 (x2)
135x15

Crossover
33x20 (x2)
27x30
22x30
16x45

Peck Deck
80x20
90x20 (x2)
70x20 / 50x20 / 30x20
—————————————————————————————
2-25 Had a shitty leg day and didn’t even record it.
—————————————————————————————
2-27 Shoulders
Smith Machine Military Press
I really suck at the military press. Probably because I never do it. I just prefer the dumbells but I tried it out today.
95x10
135x10
155x10
175x8
135x10

Plate Front Raise
45x20 (x3)

DB Lateral Raise
35x5 / 25x10 / 15x15 / 5x20 (x2)
35x10 / 25x15 / 15x20 / 5x25

Upright Rear Row
75x10 / 65x10 / 55x10 (x2)
75x10 / 65x10 / 55x10 / 35x20

Reverse Peck Deck
100x10 (x4) / Dropset

Cable Lateral Reaise
11x10 (x3)
16x10 / 11x10

Face Pull
33x10 (x4) / Dropset
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2-28 Back
Pull Ups
Red Band Cheat
x10
x10
Green Band Cheat
x10

Lat Pulldown
120x15 (x5)

Nautilus Romanian DL
90x10
180x10
270x10 (x5)
180x10

Dual Handle Cable Row
120x10
140x10
160x10
180x10
100x30 / 70x20 / 40x30

Machine Lat Pulldown
150x35
150x20 (x2) / Dropset

Back Extensions
45x20 (x3)
20

DB Shrugs
100x20 / 80x20 / 60x20 / 50x20 / 30x20
—————————————————————————————
2-29 Arms
This was the same workout from last week and it had the same effect. My arms were swole as fuck by the end.

Bench (Full ROM)
95x10
135x8
185x6
225x4
275x2

Board Bench Press
We don’t actually have boards so I used a foam roller which would probably be close to a 3-board.
295x1
315x1
335x1

Strap Krush
70x15 (x3)

Strap Curl
70x15 (x3)

Concentration Curl (Standing)
25x15
25x12 (x2)

Single Rope Pulldown
33x15 (x2)
33x12

High Cable Curl
Some cheating because I’m weak AF.
27x15 (x3)

EZ Pushdown
66x20
77x15 (x2)

Rope Curl
More cheating.
115x20 (x2)
100x20 / Dropset

Bench Dips
20 (x2)

Dip Machine
Dropset -20 to -100

Rope Pulldown
Dropset starting with 70 lbs
—————————————————————————————
I still plan on rocking 250 Test (1/2 Test E, 1/2 Sus), 300 Deca, 300 EQ split into E3.5D till I am out of Deca and EQ. Someone suggested to me today to split it into every other day but that just sounds like a pain in the ass. Literally haha.

 

[trainlikeaboss]

2-22 Back
Deadlift
135x10
185x8
225x6
275x4
315x2
365x1
385x1
405x1
225x30

Wow kinda funny I didn't even mention the fact that this 405 pull was a huge PR. I tried to pull this once years ago and failed. Coincidentally I went back to that same gym for this back day. It just so happens that their bars have MUCH better knurling on them than what is at my gym. I believe that was a major factor. Especially then going on to that 225 burnout set I was actually able to stand and pause at the top several times and had no problem with grip.

 

[Testthis305]

I'm 6'3 I know the feeling of putting on the size. You're doing great and I'll be following this thread. Goodluck! Eat eat and train smart.

 

[trainlikeaboss]

3-1 Chest
Decline Bench
95x10
135x10
185x10
225x10
315x10
225x15

Incline DB Press
50x10
60x10
70x10
80x10
90x10
100x10

Flat DB Press
50x20
60x10
70x10
80x10
90x10
100x10

Crossover (Squeezing elbows to center)
33x12 (x4 )/ Dropset

Incline Cable Press
27.5x10 (x3)
27.5x12 / 16.5x12

Seated Crossover Fly
38x10
33x10
27.5x15
22x18
16.5x22
11x22

Machine Chest Press
150x10 (x3)
150x20 /100x20 / 50x20
—————————————————————————————
3-2 Legs
Squat Press
135x20
225x20
315x20
405x20
495x10
585x10
675x10
585x10 /495x10 / 405x10

Hack Squat
135x10
225x10

Reverse Hack Squat (facing machine)
225x10
315x10
405x10
495x10

Prone Leg Curl
40x10
60x10
80x10
100x10
120x10
140x10
160x10
100x10 / Dropset

Leg Extensions
100x10
120x10
140x10
160x10
100x20 / Dropset
—————————————————————————————
3-4 Shoulders
DB Rear Row
50x20
60x20
70x20
80x20

Lateral Raise
30x10 / 20x15 / 10x20 (x3)

Seated DB Press
50x20 (x3) / 35x20 / 20x20

Reverse Peck Deck
110x15 (x4) / Dropset

Cable Lateral Raise
16x15
15x20 (x3) / 10x20

Plate Front Raise
45x15 (x4) / 25x15
—————————————————————————————
3-5 Back
Rack Pull
135x10
225x10
315x10
365x5
225x30
135x30

Pull Ups
Thick Band Cheat x10
Thin Band Cheat x10
Side Grip x10
Thin Band Cheat Side Grip x16
Thick Band Cheat Wide Grip x16

2 Handle Cable Row
120x10
140x10
160x10
180x10
200x10
160x12 / 120x14 / 85x20 / 55x20

Back Extensions
50x10 (x8) / 0x20

Straight Arm Pulldown
85x20
100x20 (x3)

DB Row
70x20 (x4)

Nautilus Shrug
90x20
140x20 (x3)
—————————————————————————————
3-6 Arms
Flat Bench (Full ROM)
95x10
135x5
185x5
225x5
275x1

Foam Press
295x1
315x1
335x1
345 FAIL

Flat Bench (Full ROM)
225x10
135x30

Skull Krushers
80x10 (x3)

EZ Bar Curl (inside grip)
80x10 (x3)

DB Concentration Curl (my version, standing)
20x20 (x3)

Rope Pulldown
40x20
50x20
60x20

High Cable Curl
27x15 (x3)

EZ Bar Pushdown
70x20
80x25
100x20

Rope Curl - ??? Forgot to log.

1 Arm Cable Pulldown - ??? Forgot to log.
—————————————————————————————
3-7 Chest
Decline Bench
95x10
135x10
185x10
225x10
275x10
315x10 (x3) (Help on last rep)

Incline DB Press
100x10 (x2)
80x20

Cable Crossover
33x10 (x2)
33x15
27x15
22.5x15
16.5x30
11x30

DB Flat Press (slow squeeze!)
50x20
50x12
40x15

DB Flat Fly
20x15
???
???

Flat Cable Fly
16x25
—————————————————————————————
Overall all I feel like I had some decent lifts. Shoulder joints felt horrible on chest day. Back felt horrible since the 345 fail because the guy didn’t know how to spot correctly and let me struggle with the weight for too long. Neck has been out of place for a couple weeks so I’ve been working out through excruciating migranes. Been to the chiro twice and it hasn’t got fixed. Might go to a different chiro this week and try some massage therapy.

 

[trainlikeaboss]

Finally got some measurements 3-10-2016
Shoulder: 50
Chest: 40
Waist: 33
Hips: 41.5
Thigh: 32
Arm: 15
Forearm: 12
Calf: 14.5
Weight: 208.7
Body Fat: 10.67%

Last measurement was 12-9-2015
Weight: 187
Body Fat: 11.28%

Results so far:
+21.7 lb
-0.61% Fat

 

[trainlikeaboss]

First time getting measures on a body composition machine.

 

[trainlikeaboss]

Hard for me to believe I'm actually 8%. I am very hydrated and I'm told the only reason I am not shredded is because I am holding water. We will see what it says next month.
In other news, got really pissed off around the 14th due to my squat being complete shit when I thought I had been making progress. Form just felt horribly awkward, couldn't get much weight on the bar. I had also been trying to bump my test to 400 but forgot to divide and ended up on 800 for a week and a half. I was laughing my ass off when I realized it and guessed that might have contributed to how pissed off I had been. I was so pissed I stopped logging workouts. I haven't done a bar squat since then but have been doing reverse hack squats and leg press. I can hit about 405x10 on the reverse hack which is way more than I can squat. Latest PR was a full ROM flat bench of 295x1 as well as 345x1 off the foam roller.
Other than that I've just been doing a lot of volume and higher reps. 10, 15, 20 reps. I think a study I read showed going higher than 15 reps wasn't really more beneficial but I just like getting the pump and sometimes wanting to die at the end of a set haha.

 

[trainlikeaboss]

Hit back last night. Workout from memory is as follows:

Machine Seated Row
90x19
140x10
180x10 (x4)

Machine Lat Pulldown
90x10
140x10
180x10
230x10 (x4)

2 Handle Cable Row
200x10 (x3)

Lat Pulldown
200x10 (x3)

Nautilus Romanian DL
115x10
205x10
320x10
410x10 (x3)

DB Shrug
100x16 / 90x18 / 80x20 / 70x22 / 60x24 / 50x26 / 40x28 / 30x30

 

[trainlikeaboss]

Forgot after the Lat Pulldowns before the Nautilus I did DB Rows
100x10 (x3)

 

[trainlikeaboss]

Scale said I was about 217 last week. Found out I have to stay under 220 till the 17th this month. So unfortunately I'm not eating as many calories until then. On the bright side I am looking somewhat lean. Will resume creatine 10g/day after the 17th.