Marvel sponsored log

Marvel3203 · Jan 23, 2018

This weekend was jam packed. Had lots of friends and family obligations. However I was still able to complete what I needed to get done for prep. Sunday was the toughest. We had some bad weather that complicated things as well as sleeping in a little too late. I completed my leg workout doing the bare minimum volume I set out for myself along with shortened rest periods which I prefer not to do. I like to continue to use as heavy loads as possible during prep to retain muscle. Also being legs and still trying to get the shape and size back on my injured leg meant skipping legs wasn't an option. So I did what I could as quickly as I could.

Super set
DB stiff legged Deads 4 x 8-10
Sumo smith squat 4 x 12

Deadstop narrow leg press machine 4 x 15 last set drop set

Linear hack squat 3 x 20 last set drop set

Lying leg curls 4 x 10 last set drop set

Definitely felt it afterwards. Currently using 40 mcg of T3, ECA stack, 500 mg weekly of test E and 300 mg weekly of EQ. Using Aromasin at 1/2 tab most days but I'll use a full tab the day after injection.

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Marvel3203 · Jan 24, 2018

Another touchdown by PSL**broken link removed****broken link removed**

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Marvel3203 · Jan 26, 2018

With this week coming to an end I can say it was successful. Weight dropped, had great workouts and got another pack from PSL. So my plan moving into next week is to increase the volume by 1 set on quads and pecs. I'm also dropping out all direct arm work. My arms are disproportionate to my shoulders. I'm also going to add in more delt volume on a separate day for anterior and medial delt. Thinking of doing it on my first back workout of the week. Another change I'm thinking of adding in is switching all of my hack squats to reverse banded hack squats. That way I get less knee stress out of the bottom, but continue with progressive overload on it. This weekend I'll also drop the ECA Stack. I like to take a week off after that way it's been 3 weeks since last clen cycle instead of going off of one and right on to another. This way it's not back and forth, it's only a week but I think it helps.

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Marvel3203 · Feb 1, 2018

Spoke with the coach yesterday and we are instituting one major change and one minor change. The minor change is an increase of cardio by 5 mins per session so that is now 5 sessions of 45 mins or 225 mins total. I like to use the total number because it gives me freedom to switch up cardio. For instance last night I did 10 mins of HIIT so this morning I did 35 mins of fasted cardio. I like the freedom to move things around but also if I want focus on hypertrophy I can keep cardio all in the morning. The 2nd and major change is staying on low dose T3 for the entire prep. I've always been a 6-8 week on then 6-8 weeks off guy. My coach disagrees and I'm willing to try his approach. So I'll be using 25 mcg per day for a majority of the prep but I may have weeks I increase. However the guideline is to not go over 50 mcg. I've done some research and some studies suggest that at a low dose the effect I'm your thyroid is no different if you run it for 6 weeks or multiple months. This week's gear use from PSL is 350 mg weekly of EQ and 500 mg weekly of test E.

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Marvel3203 · Feb 8, 2018

This week has been very unusual when it comes to my normal schedule. I've worked 11 hour shifts the past 3 days because of a huge deadline we have. Due to that I've adjusted my training schedule. I've done less volume and more pump style training to get in and out of the gym quicker. I don't like to do this because I feel heavy training is still preferable even in prep. Since u still have morning cardio to do time is key this week. I should be able to get back to normal this weekend. I'm currently at 5 sessions of 45 mins of cardio but I can add in more sessions and lower the time of each if I like. Training is still 5 days a week but we changed nutrition plan. I currently do 3 days of 100 grams of carbs and the 4th day is a high carb day at 250 grams. My skipload window is now up to 10 hours and I know I'm already below baseline this week so it will probably increase to 12 hours. Currently thinking about starting injectable carnitine this week but will have to check my supply, if I don't have a good amount I'll wait till I can order some before starting it.

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Marvel3203 · Feb 14, 2018

Now that things have died down on the work front I'm back in my normal schedule. Things have been going smoothly this week. I also started researching metabolic stress for hypertrophy. This is hypertrophy due to metabolite build up in the muscle otherwise known as a pump. I've done some metabolic stress type workouts in the past without knowing it. So I've decided to give it a focused effort instead. For each muscle group except legs I'll be doing to heavy workouts and the third being a metabolic stress type workout. If I start to see benefits I may even it out but for now I think heavy days are the best to retain muscle during prep. Now for legs I do 2 high rep days and the 3rd is a heavy day. Metabolic stress usually comes with high reps (over 12). So I'm programming those days to start with 1-2 exercises that are heavy compound lift the 3-4 lifts that focus on high reps or super sets, whatever it takes to get a pump. We can't lift heavy forever so might as well figure out other ways to grow before time wins out

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Marvel3203 · Feb 16, 2018

Gave my heavy leg day a try and it gave me some soreness I haven't felt since before my injury. I've come to realize that squatting isn't a necessity for great kegs but I still want squat. So my compromise was to use the smith machine. I got up to 265 lbs for 10 reps and I was ecstatic. It was a mixture of knowing I can go up from there and because I wasn't sure I'd ever hit those numbers again. Some may say well it's a smith squat it won't produce the same amount of results as free squatting. They may be right but not having to focus on anything except driving the weight up on both legs may be what I need to get my legs back to their previous size. Every exercise or machine is a tool in your tool box learn when to use it for maximum benefits. Also got another touchdown from PSL going to snap some pics asap. Currently I'm running 600 mg weekly of test E and 350 mg weekly of EQ.

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Marvel3203 · Feb 22, 2018

Things have been going smoothly this last week. However I know that it's only going to get harder. The suffering started to kick in. There were a few days that when I woke up for morning cardio I was very out of it. I've also gotten fog in the brain a couple times, it seems I get a little more forgetful the deeper I get in prep. Yesterday I came across some great info and hope for my injured leg getting back to where I was and better. The new plan is to do some type of exercise for my leg every day I'm in the gym. When possible even do some stuff at home as long as recovery is there. I'll also be doing some type of soft tissue work multiple times a week. I can't afford someone else so I'll be doing much of it myself with foam rollers and a lacrosse ball. I'm still working on getting my metabolic stress days implemented. Spoke with my coach and cardio was upped. I'm currently at 6 days of 50 mins each. My plan is to either do all of it fasted in the morning or do 40 mins morning and 10 mins before lifting at night. Currently I'm running 600 mg weekly of test E and 350 mg weekly of EQ. I'm also using a ECA Stack along with 25 mcg T3. Also running Aromasin at 12.5 mg on most days but I use 25 mg the day after injection.

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Marvel3203 · Feb 27, 2018

Spoke with the coach today and we kicked it up a notch. Cardio us now at 7 days of 50 mins. Cycle from PSL went up to 400 mg weekly of EQ and 600 mg weekly of test E. I'll stay there for 2 weeks. I've also started loading injectable carnitine the way John Meadows does. I also received my last shipment from PSL to get me thru both shows. Lastly I was able to talk to an IFBB bodybuilding pro at posing last week. We have the same coach and I was able to get some good advice. I was also reassured my leg is barely noticeable unless you point it out. He also gave me his opinion on my physique which is always good to have someone give you an unbiased opinion. You need those people in prep who tell you to kick it into a higher gear.

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Marvel3203 · Mar 5, 2018

This weekend I had a group workout with some of my clients and a prep friendly meal after. We decided to workout legs. Mainly because I'm in prep and that's what I usually do on Sundays. I find it a bit more difficult to push yourself in an unfamiliar gym. You have get a feel for the machines that you aren't use to. For instance after some seated leg curls to start we did hack squats for our first quad movement. This sked was probably the heaviest hack sled I've used before. So after a couple warm ups we got after it. Got 1 client to puke and the other was gassed after the first 3rd of the workout. It was great seeing these guys really strive for the intensity I feel is needed to progress. I hope they can apply that sane intensity to every workout moving forward. I know it took me too long to figure out what intense lifting really is. If I could have realized it a couple years ago I know I'd be further along in my physique goals. Currently I'm running PSL Test E at 600 mg weekly and EQ at 400 mg weekly. I'm also using 25 mcg daily of T3 and just started a 2 week clen cycle. Weight is at 236 lbs with 11 weeks to go. Will have check in tonight and will post progress pics with my next post.

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Marvel3203 · Mar 8, 2018

I meant to bring in my log book so I could go over my metabolic stress focused back day. However I remember the lay out just not the exact weights. When I do a metabolic stress type workout I try to get in 1 heavy compound lift and then have everything else be focused on high reps, 15 or more.

Mag grip cable row 4 x 8-10
Super set
Neutral pull ups 4 x 12
Rope straight arm pull down 4 x 12

Hammeerstrength low row 4 x 12/12 (every set is basically a drop set)
Chest support bent over DB row 4 x 20
Stretchers 3 x 20
Lying rear delt machine 3 x 15
Seated rope face pulls 3 x 15

Pretty much after the 2nd exercise your back feels fully pumped and flared. I also get some good soreness. I've done a couple so my plan is to continue doing those exercises and progressing the weight in the high rep range. Progressive overload trumps all.

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Marvel3203 · Mar 14, 2018

Starting to reach that point in prep were I'm constantly busy and always tired. It'd definitely something you have get use to. I wouldn't say my tank is on empty but most days it feels close. Currently the way I have my nutrition set up I don't eat much in the mornings. I feel that once I start eating I get even hungrier. Typically I get up at 5:30 am for morning cardio then I have a scoop of protein at 9 am, maybe some coffee then my first whole food meal around 11:30 am. I don't eat any carbs till my pre workout meal. I consume all 100 grams pre and post workout. Seems to be working as I haven't stalled in weight lost and my skip load is now at 14 hours. Currently I'm lifting 5 days, cardio 7 days at 70 mins per day, 600 mg weekly of test E, 400 mg weekly of EQ and added in 50 mg of Tren E every other day. I'm experimenting with this because I talked to some other competitors with top coaches where Tren is added at 10 weeks out. So I'm giving it a go at small doses. I also increased my astragalus amount and added in cabergoline twice a week.

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Marvel3203 · Mar 16, 2018

Over the last 2 weeks I've been focusing on improving my push workouts. I felt that my triceps were taking to much of the load and I wasn't training as effective and efficiently as possible. As I've discussed before I now have a rotation for heavy days and metabolic stress days. On my heavy days I try to hit failure early in my first 2 exercises. Ideally the first or 2nd set would be failure then drop weight to stay in rep range. This is a totally new style of training for me but I feel that I've finally nailed it. I've had soreness in my chest I've not had before in recent memory and no triceps soreness. Now soreness or DOMS is not in direct correlation with growth but I feel it's a good indicator for productive workout. I'm excited to compete but also excited for the off season using this style of training.

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Marvel3203 · Mar 20, 2018

Just the other day I was thinking about how this prep has been relatively easier then other preps. Now in no way is it easy but certain aspects have been easier. I think the key is I've moved away from increasing my training as I get deeper into prep. In the past by the time was 8 weeks out I was lifting 7 days a week and cardio twice a day 7 days a week. It wouldn't leave much room for anything else. But I'm older now and after consulting with some people with more knowledge and experience than me I've stuck with 5 days training only. The cardio is 7 days but those 2 days of not lifting are helping with recovery. I also didn't get as out of shape as I usually do. This has helped since I don't have as much to lose. Now I could still end up doing 2 hours of cardio a day but I feel that it won't come to that and if it does I'll be more shredded than I've ever been. Took me awhile to learn but staying in decent shape during the off season is so key. Hoping once I'm stage ready I've at least added a few pounds of muscle even with my injury.

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Marvel3203 · Mar 28, 2018

I haven't updated recently because I've been dealing with digestion issues. Finally after talking with my coach I think I have it figured out but not sure if things are back to normal yet. As a warning using mucinex can cause constipation. I literally dropped 2 lbs of weight after using a laxative. I'm still unsure if there is any more blockage in there but I have increased my fiber intake. So my weight is very off. I've gotten leaner while the scale went up and not in a good way. This has caused a lot of stress and still may need to go see a doctor depending on the next couple of days. However I'm still doing my cardio, training, following nutrition and supplementation plan. Currently I'm running 100 mg of Test P, 100 mg of Tren E and 50 mg of Masteron every other day. Cardio is at 80 mins a day, training is 5 days a week and macros are now 300 grams protein, 100 grams carbs and 65 grams fat daily.

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Marvel3203 · Mar 31, 2018

Things are getting back to normal. I'm getting over my digestion issues and weight is at a new low 228. Looking like I'll be a heavyweight again this year. Which I'm some what disappointed in because I wanted to make my way to super heavy but with an injury sidelining me for months I'm just happy I can still compete. Today I'm breaking away from my normal split to train with a client. I try not to do to many client sessions during a prep because weirdly I train more intensely by myself but I also love coaching. So the goal is to assess his form because he's getting some knee pain and to push myself as well. Also switching my skipload to Sunday for Easter so I can enjoy food with the family.

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Marvel3203 · Apr 4, 2018

Just finished check ins with the coach and we kicking it up another notch. Cardio is going up from 80 mins daily to 90 mins daily. Carbs are going down from 100 to 50. I'm currently at a 16 hour skipload. Gear right now is 100 mg Tren E, 75 mg Masteron, and 75 mg test prop EOD from PSL. Due to the increase in cardio I'll probably drop off 1 or 2 sets max from my total volume for each lifting day so that I'm still having good recovery and staying strong on my working sets. Of course that could change, in the moment I might be feeling good and stay consistent in volume. Just going to try to listen to my body. Have 1 on 1 posing with an ifbb pro this week as well. Right now it's all about nose to the grind stone.

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Marvel3203 · Apr 10, 2018

Things have been going pretty smoothly. I have been pretty busy as well. Doing my best to start eliminating some errands or things I'm doing on the weekend not to be lazy but I think I need some more actual sleep. This is where I'm having issues because I'm also trying to keep my non gym activity high but I also know I need to start taking a nap or 2 on the weekends. Currently checking with the coach to see what needs to be adjusted. Overall I feel good for 6 weeks out, there is still more work to be done but I'm ready for it.

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Marvel3203 · Apr 17, 2018

This last week hasn't quite gone as planned, this post was meant for Friday but I had some terrible luck on Friday. Got wind damage to my vehicle and a really bad chest cold over the weekend. I started to get sick on Tuesday and ended up staying home on Wednesday of last week. I still got my cardio and workouts done but not in an intense fashion on the lifting. I'm trying to be smart and not dig myself into a hole. I keep remembering things I've heard multiple coach's say about prep. You won't be putting on almost any muscle, so the stimulus that is need for hypertrophy and the stimulus needed to maintain your current muscle is different. So lowering volume and lowering intensity when needed can help me focus on the main goal which is conditioning. Now it is hard because we always want to be adding muscle but you have to remind yourself that's what the off season is for. Prep is to show off what you built in the off season, no late minute growth spurts. Just grind and achieve the goal. Current gear from PSL Tren E 125 mg, Masteron 75 mg, test prop 50 mg each is EOD. 1/2 tab Aromasin daily.

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Marvel3203 · Apr 19, 2018

This week has been going better. I wouldn't say I'm healthy but each day I'm getting better. I think I avoided the chest cold from turning into bronchitis. My workouts starting to go well again and still hitting some PR's. However I am content if I don't as long as my strength isn't dropping to much. This week we up cardio to 100 minutes total daily. My macros currently are 275 protein, 50 carbs and 55 fat. My skipload now begins with pre bed carbs on Friday then the whole day Saturday. I'm definitely ahead of where I usually am at around 4 weeks out but I'm pushing for conditioning I've never had so there's no time to ease up. Gotta keep pushing. Lastly I've noticed with my skipload I usually don't feel fully depleted till Wednesday or Thursday even though my weight drops almost daily. I'm liking what skiploading has done for me this prep.

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