XEL Winter Swell

[Xelflex]

Stats
32yo
205lbs
12-14%bf (guessing ill post pics)
Lifting hard for almost 2 years - p90x before that
Diet pretty basic and clean.but not strict since my metabolism loves me
Tdee 3000-3500
Gonna push for 4000-4500 during next cycle along with
5/1 @ 4iu of nordtictropin (I'm over 3 months in now)

Cycle History
1st test e 500 a week at the end of last year and part of this. Horrible cycle everything went wrong that
2nd Tren 250 a week m/t - Test 500 a weekm/t, stopped at 8 weeks due to lactating and high estrogen (and being freaked out).

Never got baseline bloodwork because of bad decisions. But I'm going to assume its always been low to make me feel better about my current blood work.


Cycle Time 12/1 start

 

[Xelflex]

Now that I'm feeling better and my next pin starts week 3, I'm going to drop the prop and just do a CC of Cyp so it'll be 600 a week. it was my solution to digging my self out of a slump quick, as the past few months have been really bad.
Here is my bloods work from about a month ago 12 weeks after pct.

 

[Xelflex]

Here are before and after measurements. I like it cause it shows I didnt lose much since last cycle and how far I've come in a year.

 

[Xelflex]

Week Two is done. Feeling good,so much better than having low test and estrogen. Im slacking alittle on diet as I'm still hovering the 3500 range but I have zero appetite and pretty much am forcing my self to eat as it is.
Ill pan it out tho and get it up over 4000.. (When I get a sec ill lay out a typical day).

I will be getting bloods done to verify my estrogen is in check in the middle of week 3. Since I'm using a new source for aromasin (purchase peptides) and after some research I'm slightly worried about its authenticity (Since I can't see lab result threads it's hard to base my opinion).
Also I'm using a sponsors Prop,NPP and Dbol (Genotec)
Fairly confident it's gtg just off feeling amazing.

Soon as I get a chance to edit my photos ill post those.

 

[Xelflex]

Well here they are. It's amazing how much smaller I look than I feel surrounded by smaller people (my kids lol)

 

[Xelflex]

Not sure why I can only post one pic at a time.
But here's my attempt at flexing.

 

[Xelflex]

Typical days food consumption
530-600 wake n shake 6oz VitD milk 1 scoop protein 3 servings egg whites 2 servings of almond butter
7-730 min of 1 cup oats 2 servings of coconut manna cup of fruit
9-930 6-8 oz of chicken cup of brown rice and vegi, 1 serving of almonds or almond butter
11-1130 start a meal 8-10oz meatloaf, cup of rice and vegis.
12-1 gym
1-130 finish meal
3-330 6-8 oz of chicken cup of brown rice and vegi, 1 serving of almonds or almond butter
430-630 gym n shake
7 dinner time is kinda random but usually chicken beef steak fish pasta etc.
8-10 bed time on training days i usually do a shake similar to my wake n shake.


Don't get me wrong I'm liable to cheat more often than i should.
Tuesday and Friday at my 7am meal with 2 vegi omelettes and hash browns
After my noon gym session ill sometimes order a tuna sandwich from the deli
Weekends I usually get a pizza at some point

Edit for example: I wrote this up while eating this...
Hummus chips meatloaf rice n soy sauce and vegi

 

[Xelflex]

No comments or criticism?

Well since I'm taking a rest day due to all the snow. Ill take alittle more time to explain my routine.

Training- I kinda go with how I feel and no longer write stuff down since its pretty easy to remember the things that are most important to getting huge ie the big 3 compound movements.

Ill lay out a few days off the top of my head from last week.
Sunday: legs
Super set Warm up (stretching in between)
3 sets Leg press/extensions toes pointed down/leg curls
8platesx15/70x15/70x15

Warm up regular squats
135x15-2
front squats 6 sets
135x10-2
185x10-2
205x6-1
185x6-1
Anderson squats 3 build up sets than 1 drop set
135x6-1
185x6-1
205x6-1
Drop set started with 215 and removed a dimes at top position.
215x2-1
195x2-1
175x2-1
155x2-1
Hammer strength ISO leg press build up to drop.
4plates each leg x10-1 super set with standing leg curls 60x12
5plates each leg x10-1 super set with standing leg curls 60x12
6plates each leg x10-1 super set with standing leg curls 60x12
Drop set 6/5/4 x6-1
Worked in seated calf raises 3sets single leg 3 sets double.

 

[Xelflex]

Shoulders
Warm up side raises stretching etc. I have to warm these boys up good.
I've been dealing with a left shoulder pain since last cycle ended during pct (go figure)
Military press warm ups
Rear 85x8-2
Front 85x8-2
Front 135x10x2
Front 155x10x1
Front 175x10x1

Dumbbell press / Super Set with bent of fly /side raises
65x2-2 / 15x15-2 / 25x10-2
75x2-2 / 15x15-2 / 25x10-2

Hammer strength press super set switching seating positions
Front and rear 45 ex10-1
Front and rear 55e x10-1
Front and rear 70e x10-1
Front and rear 90e x6-1

Cable cross over rich piana style
40x10-1
50x10-1
60x10-1

Upright row (destroys my wrist so i stay light) super set with bent over fly
Easy curl bar
40x10-1 / 15/15-1
50x10-1 / 15/15-1
60x10-1 / 15/15-1

 

[Xelflex]

I dedicate my lunch time work outs to filler stuff arms, traps, calve, abs, core and what I consider cardio; full incline treadmill at 2.5 for a mile focusing on activating glute/hamstrings/calve.
Arms -
BI heavy low reps and Tri light high reps, work in some forearm stuff
A few days later ill switch it up.
Tri heavy low reps and Bi light high reps, work in some forearm stuff

I've also added one day to do my lacking parts
So ill do left arm only and right calf only. I'm sure people think I'm nuts but what ever.

I do very little core and abs stuff and its all really basic and infrequent. I'm trying to change this.

Traps- i try to hit these again after I do them on either shoulder of back day. I like to switch it up which group I work it into (sometimes I do both)
This week was pretty basic
Smith pyramid super set rear / front / front raise shrug thing i do
Rear/front 135x10-1 / 20x10-1
Rear/front 185x10-1 / 20x10-1
Rear/front 225x10-1 / 20x10-1

Hammer strength iso flat bench machine for shrugs
Pyramid set- start 3 plates up to 5 plates backs to 3 plates each side x 10 with pause every 2rep

Incline bench barbell shrug
135x10x3

 

[Xelflex]

I'm new to the quad as a site to rotate, but today I blasted left and right with 1.5 cc each. Rights giving me alittle problem after a decent leg day.
Otherwise this is the start of week 3 and I can't wait to get blood work.

Leg day
Extensions n curls for warm up
Squats
Warm up 135x10-2
185x10-1
225x8-1
315x7x2
225x8-1
135x20x2
135x10x1
Leg press
12 plates x12-1
14 plates x6-1 lower back is taxed from shoving snow...(and dbol pumps?)
12 plates x10-2
Super set laying leg machine thing / extensions toes pointed
100x15-1 / 40x15
120x15-1 / 50x10
140x10-1 / 40x10

Had to cut it short for a family event but still a solid 1:45min thrashing.

 

[Xelflex]

Well was hoping for some encouraging words or critism but ill lay out my chest day rotation
Since I started a new gym with an old partner, I'm getting into a bench rotation where I hit it hard and heavy on the barbell exercise and continue that momentum into the next two until I'm trashed.
This week3 ends with
Decline bar bell, incline db press, machine press

week2
Incline bar bell(225x6), flat db press(90x6), machine decline

Week1
Flat barbell(245x4), machine incline/decline(but will be db decline next rotation)

To start I always use the pecdec to warm up one arm cross all the way over. Then a few sets both arms, nice and slow n hold to get a pump while warming up on what ever bench I'm on. I also do a few sets of push ups when my wrist isn't killing me.

To end I always do about 6-9 sets of cable cross overs hi/low


Once i start next chest rotation ill lay it out in detail, plus I'm going to try and complete it with in a 2 week period, since I'm juiced and it will be kickin in hard soon.

 

[Xelflex]

Still no love? My cycle/log must not be interesting.

Anyways crappy eating day haven't calculated yet but I'm sure I'm only at my normal 3500ish.
Today ended up being national chest day for me and everyone else... But i got to finish off this first cycle of chest. (/Golf clap)

super set decline barbell / pec dec fly
135x10-1 / 85x10-1
185x10-1 / 100x10-1
225x10-1 / 120x10-1
Drop set
275x6 225x6 185x6 135x12

Incline dumbells
60x10-1
75x10-1
85x8-1
90x6-1 fell off quick should have jumped to these.
60x10-1

Hammer strength wide iso chest
Medium grip on handles
90e x10-1
115e x10-1
Super Wide off handles on widest point
115e x8-1
90e x9-1
70e x10-1

Cable cross over hi 3 build up sets
Cable cross over low 3 drop sets
Seated cable fly (free motion machine) 3sets

 

[Xelflex]

All this love keeps me motivated.

Sooooo having a non juicing work out partner puts me at his mercy. I ended up doing....... Legs again. But tried to focus on hamstrings since Sunday was more quads.

I kinda just went with the flow since I was helping a female do what we were doing.

Warm up- 3 of each extensions and standing curls
Hack squat machine(always under tension)
180x15-2 close and wide
205x12-2 close and wide
270x10-1 close
Drop set
320x8-230x8-140x8

Stiff legged deadlift(tried with toes on 5lb plate) still learning these but I love them. Prolly the sole reason my hams have grown.
135x8-2
185x8-2
135x10-1

Since we were so close to the squat rack. I decided to go light with heels on a plate. I also discovered nose torq on the ground and took a sniff. Holy I'm awake and can breathe.
135x20-1
135x15-1
135x15-1
135x10-1
135x10-1

Machine leg press (feet high hams under tension)
200x12-3

Mission accomplished but I still owe my calves some work. Might take a rest day tomorrow so I can give a day to recover before I destroy back and a few days before I mash shoulders.

 

[Xelflex]

Edit: don't count on a rest day.

 

[Thor]

Yo..

im reading it bro, all looks good except if you have shoulder pain there are 2 things i would suggest dropping completely...pec deck and upright rows are both bad for the rotators, trust me ive injured both of mine more than once so ive HAD to learn the dos and donts of shoulder care, rotator warmups (youtube) and dumbell overhead press and side laterals are all i do for mine and my shoulders are probably my best bodypart now.

 

[Thunder46]

im reading it bro, all looks good except if you have shoulder pain there are 2 things i would suggest dropping completely...pec deck and upright rows are both bad for the rotators, trust me ive injured both of mine more than once so ive HAD to learn the dos and donts of shoulder care, rotator warmups (youtube) and dumbell overhead press and side laterals are all i do for mine and my shoulders are probably my best bodypart now.

Good advise Thor i had one torn rotator cuff surgery already and just recently recovered from partial tears in both rotators,and partial in my left labrum i learned the hard way

 

[Xelflex]

Thanks for reading.
I usually warm it up real good on shoulder and chest day.
It just doesn't like being in a certain position, even squatting I have to get out from unde the bar a certain way.

But I don't do upright rows the standard way. Wider grip and low, my main problem with this is my wrists, I never go heavy. Plus I never really do these.

Interesting about the pec dec, I didn't know that. Usually when I do pec dec it's to get the rears burning. Good to know tho.

What do you think about cable cross overs? That's a fairly new exercise I've added after watching piana do them.

 

[Xelflex]

Just knocked out some bi n tri on lunch. Attempted shoulders after work, made it through warm up and got a phone call that ruined my motivation.

I'm starting to think something is suppressing my appetite, before starting I was a eating machine, Now I'm forcing myself. Hopefully it picks back up.

 

[Xelflex]

Worst day ever and the only good that came out of it was 3cc in the glute.