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2012- My Log

Elvia1023

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It's about time I started this. Gonna use this as further motivation for me to reach my goals. At this time I am 6ft 2, 235 pounds, fairly lean. I hope to progress through the years. For this year I would like to get to about 260 in good condition.

I wanted to start this at the beginning of the year but so much crap has happened. Long story short I injure my back in work late last year and it is still giving me issues now... get back in the gym for 1 day then gym has a fire and is shut. I had no money to pay for a new membership but sorted that out and have now joined a new gym. It's no bodybuilding gym but will do. It has a smith machines, power rack, benches and plates and lots of machines so I am gtg. Just getting back into things so things are good. I was off all hormones but started a new cycle and just looking forward to growing more and more :)

I will provide a fair amount of info to get this log off to a good start so sorry if you get bored :D

Training

I believe incorporating a variety of volume ranges is best for my training. However I am gonna be sticking with this approach for along time. I plan to use high volume in the future but for now am gonna follow this program atleast this year. This program will enable progression throughout the year. I don't like to overcomplicate things as the simple approach is usually the best but some thought as gone into this.

My routine is based on DC principles but with my own modifications to suit me and what I want from my training. I have recently started a new gym so that has changed certain things and I am more limited now. It is 4 days per week... usually tues, wed, Fri and Sat but that is not set in stone.

Week 1

Tues= Chest 1, Shoulders 1, Tri-ceps 1, Back Width 1, Back Thickness 1.
Wed= Bi-ceps 1, Forearms 1, Quads 1, Hamstrings 1 and Calves 1.
Fri= Chest 2, Shoulders 2, Tri-ceps 2, Back Width2, Back Thickness 2.
Sat= Miscellaneous Lower Body

Week 2

Tues= Bi-ceps 2, Forearms 2, Quads 2, Hamstrings 2 and Calves 2.
Wed= Chest 1, Shoulders 1, Tri-ceps 1, Back Width 1, Back Thickness 1.
Fri= Bi-ceps 1, Forearms 1, Quads 1, Hamstrings 1 and Calves 1
Sat= Miscellaneous Upper Body

Chest 1= Incline Smith Press 25rp
Shoulders 1= Barbell Shoulder Press 25rp
Tri-ceps 1= Tri-cep Dips 25rp
Back Width 1= Underhand Lat Pulldown 25rp
Back Thickness 1= Rack Pulls Final set of 15 reps

Bi-ceps 1= Barbell Curl 25rp
Forearms 1= Barbell Wrist Curl 25rp
Quads 1= Squats Final set of 20 reps
Hamstrings 1= Lying Leg Curls 25rp
Calves 1= Calf Press 25rp

Chest 2= Machine Press 25rp
Shoulders 2= Barbell Shrugs 25rp
Tri-ceps 2= Close Grip Bench Press 25rp
Back Width 2= Pull Ups Final set to failure
Back Thickness 2= Smith Row Final set of 15 reps

Bi-ceps 2= Machine Curl 25rp
Forearms 2= Reverse Curls 25rp
Quads 2= One legged Leg Press Final set of 25 reps
Hamstrings 2= Stiff Leg Deadlifts Final set to 15 reps
Calves 2= Calf Raise 25rp

I am limited as my new gym's db's only go to 30kg so I am swopping over to various barbell exercises. I will miss all the hammer strength equipment too but this gym is my only option but it's got everything I need.

The main thing you will notice is the 25rp for most exercises. It will still be heavy but I want to do higher reps for numerous reasons. I will complete the final set with the tradional 3 rp's. A successul series will probably look alittle like 1st attempt 13 reps, 2nd 8 reps and 3rd 4 reps. Once I get to 25 I move up the weight. If I fail to continue progressing on a particular movement I will swop it for another.

Most importantly I will be performing super slow negatives for most lifts (5 secs) so my weights will be much lower if I lifted the weight 'normal.' That also includes 3-5 sec holds at the top on shrugs, 10 secs hold on calves at the bottom etc etc.

The order of body parts for each day will rotate depending upon how I feel. I may also add 1 exercise in a day but that will be rare. I have my 2 days for each group. I was gonna do 3 days per week but wanted a forth day. Due to the limitations in exercises I feel it is best I incorporate 2 miscellaneous days. These days will simply be used for weak bodyparts and areas that may be neglected due to the lack of exercises performed such as rear delts etc. They will mainly be lighter days too consisting of around 20 reps per set and more volume.

For me they will probably consist of the following...

Miscellaneous Lower Body= Lots of calves, abductor machines, walking lunges etc.

Miscellaneous Upper Body= Lots of Rear Delts and lat work. Lateral Raises, Tri-cep pushdown etc.

Abs will be perfomed whenever I feel like. Probably twice weekly for 10 mins max.

I will also incorporate stretching after each bodypart and static holds at times. Things like back extensions after back thickness work too.

Cardio is sex. I predict I will be adding more and more cardio in the near future :D I may add a few others bits solely for health reasons.

Just adding because of my back issues I may have to modify my training until I can put 100% into back thickness type exercises. I just listed the program I intend to perform when 100% On those days I will likely perform a few light sets and build up over time. Fact is when I lift anything moderately heavy I can feel my back could go so I am gonna be extra careful. However certain back movements are fine so I will be putting full intensity into them.

I have quite a big waist too (toned but big) so I am gonna concentrate on lots of broomstick twists and avoid deadlift type movements just for now.

I will perform the following routine in cycles of about 8 weeks. Then I will move onto break periods of 4 weeks were I do a typical split using more exercise volume for each bodypart but less weight and lots of sets before doing another 8 week all out cycle.
 
Look forward to following your log, what does your diet look like
 
Diet

I wish I could eat whole food meals all day but my budget simply doesn't allow it. I can get protein powder very cheap so I am gonna increase my intake as it is cheap and effective. Although I will be getting in alot of whole food too. I believe in eating a variety of foods for general health and well I simply love eating them. I don't try and overcomplicate things. I will listen to my body and eat accordingly. That maybe 200g steak or 400g steak in one meal.... 5 or 10 meals a day etc. But I also want to ensure I am getting a fair amount of cals (protein) in but I see no issue in that as my appetite and metabolism will only grow. But sure there will be times when I back off to give my body a rest as I feel that is very important. My main aim is to get a well balanced nutritious diet that I enjoy and provides me within enough protein to grow. I could talk about this for ages but won't bore you.

My main sources of food will be....

Protein= Fish, Steak, Eggs, Whey Isolate, Pea isolate, Chicken, Turkey, Whole Milk, Beans etc.

Carbs= Fruit, Oats, Sweet Potatoes, Brown/White Rice, Brown Pasta, Vegetables, Oatmeal, Cereal, Barley, Fruit Juices etc.

Fats= EVCO, EVOO, Walnuts, Almonds, Avocado, Almond/Peanut Butter, from fish and steak and eggs etc.

Fruit will appear lots in my day to day eating. My main ones will be pineapple and bananas.

But I will also eat alot of apples, blueberries, blackberries, strawberries, pears etc.

A typical day would probably consist of about 4000-6000 calories... atleast 400g protein, 400-600g carbs and 100g-200g fats. Nothing exact my main aim is to consume protein every 1-3 hours in my waking day. I will build up to this gradually.

That may look something like this....

Meal 1= 6 whole eggs (coconut oil), Chocolate Cornflakes :D (should try these), Blueberries.

Meal 2= whey isolate 60g, Oats 60g, Pineapple

Gym

Meal 3= whey isolate 60g, WMS or Vitargo 80g

Meal 4= Chicken, Brown Rice, Almonds

Meal 5= whey isolate 60g, Oats 60g, Blackberries

Meal 6= Fish, Vegetables drizzled in Olive oil

Meal 7= Steak, Sweet Potatoes and butter

Pre Bed= Micellar casein and some almonds

Nothing exact but something like that. I may add in 12 eggs some days (2x6). Just a good balance throughout the day. Some things you may look at and think why and the answer is probably cos I like eating it. As long as I get protein every meal and a variety of fruits I am good to go.

I will also drink lots of water each day. Gonna try and get a few litres of whole milk in each day... that won't be hard.
 
Last edited:
Gear and Supplements

In my new cycle I am currently running 0.6ml test everyday in an insulin pin in my arms. That is 150mg ed so 1.05 grams per week. I have now added to the same insulin pin 0.2ml of deca each day making 1.4 ml a week so 280mg deca per week mainly for joint issues. Thats all the gear and I don't plan to increase anytime soon. I will probably double the deca in the future to 0.4 so I can get all that in the 1ml insulin pin.

I wish I could get lots of gh but I simply cannot afford it. It annoys me so much cos from the small amount I have tried I know it would make a huge difference to my progress. I am gonna try and get some when I can. I currently started using the 100IU I saved from kami I got last year and am taking 5IU eod or so and they are great (November quality). All shots are in my delts IM.

Incidentally I just wanted to see how high test treated me. I am a fan of using small-moderate amounts of various injectables. Deca is my fave bulking steroid but just limiting that this time. I plan to use high deca later this year then minimize that for health reasons.

I am currently taking the following supplments. I wish I could get some humanofort but that will have to wait.

Fish oil= 2 caps per day
Amount per 1 softgel serving:
EPA: 530mg (58%)
DHA: 90mg (10%)
Total Omega 3: 760mg (80%)

Mutlivitamin
Vit C
liv-52
Garlic
Beetroot
Taurine
Cialis
creatine

Pre workout I take sythetek creatine (probably about 10-15g), 12.5mg cialis and 3g taurine. Not taken creatine in years. That combo gives me the most amazing pump and general feeling.

Money does let me down but I will sort that out. Fact is in the past if I wanted to eat well for the month I could get no supplements. And if I wanted to get gear etc then I wouldn't have enough money for the food I needed so it was a vicious cycle. Nothing has changed but I plan to budget myself better and basically not eat out unless a special occasion arises.

There you go. I will update with various info and include pics from time to time (I will post them fairly soon). The main thing I want to get from this is my fellow members respect regarding my physique and approaches. I train harder than anyone I know and I want this to transfer into excellent gains in the next year. Thanks :)
 
Im in for support bud. Lets both make this a great year!
 
Might as well include info from my workout before. I haven't started squats due to back but will next leg workout. One of the bad issues with this gym is they have no leg press machine that takes plates so I am limited to what I can do weight wise. That is why I am slowing my reps up so much to compensate for this and of course it makes barbell squats vital.

They have a few leg press machines and the other day I used one at done the full weight stack (195kg I think) with one leg for 10 reps so am limited.

I start my above routine next week. Anyway today....

Bi-cep curls on preacher bench. 22.5kg db's 15 reps appling further force with my other hand during the eccentric contration.

Barbell Wrist Curls. 20kg for 25 slow reps

Lying Leg Curls. Rp27 with 56kg very slow controlled negative

Leg Press. 28 reps with 205kg

Calve Raises on leg press machine. Not sure about weight. Put it on about 80kg. Done high reps no shoes on... a few sets. Finished with 25 reps

Finished with 2 sets on ab machine for 15 reps each. I could do it all but limit myself to 50kg and just try to work them but not go to failure.
 
Should see good results man. Excited to follow this log.
 
Gym is closed today. Gonna have a nice day with Barbie. Looking forward to going 2moro and starting my routine. I may try some rack pulls with a light weight but I will see how I feel. When I am better I will start deadlifts but will not be moving alot of weight. In the past I have deadlifted 200kg (440 pounds) for reps but I doubt I will move above 100kg for a long time.

I forgot I also take Alpha Lipoic Acid post workout... great supplement.

Have a great weekend everyone :D
 
Very detailed man,, great read... I like the explanation as to why you choose to do different things and your approach as well...


HOLY FUCK YOU EAT A SHIT LOAD OF FOOD YOU MUST BE A TANK
 
Very detailed man,, great read... I like the explanation as to why you choose to do different things and your approach as well...


HOLY FUCK YOU EAT A SHIT LOAD OF FOOD YOU MUST BE A TANK

Thanks. I sometimes give people a hard time but it's usually just because Barbie (my gf) doesn't want to play :D

No tank more a campervan but give me another year or 3 ;)

I am not eating that at the moment but not far away. I have been up 5 hours and so far I have ate (I have no protein powder till 2moro)...

6 raw eggs, Cereal with whole milk, pineapple

Diced beef with pineapple and green peppers and tomatoes... threw in some mushrooms too.

Chicken Breast cooked with philadelphia spread with garlic and chives, mushrooms and tomatoes. Cup of english tea with about 15 digestive biscuits (I ate biscuits for the first time in about 5 years the other day).

Sirloin Steak with brown pasta drizzled in olive oil

I am gonna be up another 8 hours or so so I have alot more food to go. I just wish I had the budget to not worry about food but I plan to keep this eating up... it's not hard I love food... I am highly ectomorphic so can eat like this and still be relatively toned... with or without hormones.

Thanks JJ and Sityslicker for the studies posted on raw eggs and their many benefits (removing toxins).
 
I am highly ectomorphic so can eat like this and still be relatively toned... with or without hormones.

LOL lucky bastard

and No worries brotha , Im logged in for the show lets rock n roll
 
LOL lucky bastard

and No worries brotha , Im logged in for the show lets rock n roll

I should add that is a great advantage but it comes with about 7 disadvantages :mad::D

Just had a nice meal. Free range egg rigatoni pasta with lean mince beef, tomato and basil sauce, cherry tomatoes, red/green peppers and basil leaf.

About 80g protein, 200g carbs and 25g fat :D
 
I should add that is a great advantage but it comes with about 7 disadvantages :mad::D

Just had a nice meal. Free range egg rigatoni pasta with lean mince beef, tomato and basil sauce, cherry tomatoes, red/green peppers and basil leaf.

About 80g protein, 200g carbs and 25g fat :D

We are not friends right now! Lol

Ill go eat my 5 oz of chicken breast, broccoli and grits .
 
Bro if you can find someone good to get active release on your back it will do wonders I promise. I constantly have people who've been debilitated for long periods and can barely walk into the treatment room bounce out within 15 mins.

I know you're in the UK but don't know where and fwiw I have a friend who does it in canary wharf... but don't know of anyone else sorry.
 
Bro if you can find someone good to get active release on your back it will do wonders I promise. I constantly have people who've been debilitated for long periods and can barely walk into the treatment room bounce out within 15 mins.

I know you're in the UK but don't know where and fwiw I have a friend who does it in canary wharf... but don't know of anyone else sorry.

Thanks for the suggestion... I appreciate it. Unfortunately I am on the opposite end of the country. I am gonna try and see someone. The main issue is money. My old gym had a great guy but he was expensive. If I had the money I would go once/twice weekly.
 
I'm following for sure!

Great detail - I KNOW that you will reach your goals...

Rock this shit! :headbang:
 
Hoping to see some pics too!

:D

You will soon (days). I am like a gorilla (sadly just the hair part) and just leave it so now I am covered in hair. My old electric shaver has broke cos I dropped it so I need to get a new one. I wouldn't use a wet razer cos it's alot of hair and I get bad ingrowing hairs on my chest when I do. So I will post them when that is sorted... you wouldn't be able to see my body now :D

I am always surprised when I see the difference after shaving... I should do it more often but I don't mind the hair cos it's natural and well me.
 
I have to buzz down everything with a Peanut pair of clippers, otherwise I go into Orangatang mode.

You should see my pops! His wool is a solid 1.5-2" off his skin if you were to measure it!
 

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