DaHurt's Log - Goal to compete in 2018

[DaHurt]

Hi guys,

I'm starting this thread to document my progress towards hopefully competing in my first show in 2018...I'll try to be as detailed as possible so that hopefully others can gain some value from it. I have a looooong way to go so hopefully there will be a nice transformation at the end of this.

My background:

I am 30 y/o 5'10" 210-215lbs. In 2012 I ran one cycle of test e 600mg/wk for 14 wks with 30mg dbol/day for the first 4 weeks - and haven't used AAS since. I responded very well to the gear and ballooned (quite literally - plenty of water weight) from 208 to 250.

My goal was to compete back in 2012 but unfortunate family circumstances, moving across the country, starting a few businesses, and ultimately having our first baby sidelined those ambitions until now. I messed around with crossfit for a while ( I know, I know) and also had plenty of time without training at all, and finally I've been back at it hard for the past 8 months training on a body part split.

Now at the ripe old age of 30 I've set a goal to compete in 2018. I'll be starting my AAS protocol in the next month or so and I'll continue to update this log with pictures, my diet, and training.

The first couple pics are in 2012 after my first cycle and PCT - down to around 225-230 I believe. The last couple pics are present day.

 

[DaHurt]

Of course as soon as I made my first post for this log I woke up sick the next morning, so I've taken the past couple days off from the gym. Ever since she started daycare our daughter has brought home the nastiest little viruses!

Going to try and get a late night leg workout in tonight. I own a few bars/restaurants and have a new one opening next month so I've been interviewing server and bartender candidates all day today - after this I'll definitely need to blow off some steam!

Here is an example of a pretty average day's eating/supplements in the meantime:

Meal 1 - 6 egg whites, 1 whole egg, half cup of oats, 1 TBS metamucil, power greens drink & multivitamin.

Meal 2 (pre-workout meal) - 8oz lean ground beef and a cup of brown rice

Immediately pre-workout - PreWO supplement (right now GAT Nitraflex because it is creatine-free)

Meal 3 (post-workout) - 48g whey w/ water and a handful of M&M's

Meal 4 - 8oz chicken breast & 3/4 cup brown rice

Meal 5 - 8oz chicken breast & half cup brown rice

Meal 6 - 8oz white fish & quarter cup brown rice, 1 TBS Metamucil

Meal 7 - 48g Whey w/ 12oz almond milk & 2 TBS Peanut Butter

 

[DaHurt]

Made it in for a quick leg session tonight, kept the weight light and focused on higher reps coming off this head cold - in and out in under an hour.

Lying Leg Curl
4x12x80

Standing DB SLDL
4x12x90's

Hamtractor Machine
4x12x forgot weight - about 3/4 of the stack

Back Squats
15x135
10x225
10x315
10x315
10x315 drop 10x225 drop 10x135

Single Leg Press
3x12x3plates slow 3 count down and up

 

[DaHurt]

Quick pic this AM right out of bed no pump. Actually down to 213 here. I want to be fairly lean when I finally start my cycle so I'm happy with my progress thus far.

 

[DaHurt]

Past two days' training. Today is rest day.

Chest/bi's/calves

Incline DB Press
4x12x100's

Incline DB Flys
4x12x40's

Single arm RG plate loaded chest press (3 count eccentric)
3x10x2p, 10x2p drop 15x1p

Cable fly
4x12

BB curls
3x15x70

Seated DB curls
3x10x40s

Rope Hammer Curls
3x10x80

rotary calf machine
5x15xstack

standing calf
3x12x450

30 min LISS cardio stepmill



Back, Traps, Delts

Pull Ups
4x12-15

BB Rows
4x10x225

Rope Pullovers
4x10xfull stack

Single Arm Pulldowns
3x10 forgot weight but light with hard squeeze

DB Side Raises
35x10 drop 30x10 drop 25x10 drop 20x10 drop 15's to failure

Superset DB shrugs with Lying Incline DB Shrugs
3x12 each movement - DB Shrugs with 80's Lying Shrugs with 50's

Rope Shrugs
3x15xfull stack

30 min LISS cardio stepmill
ab circuit

 

[DaHurt]

9/24 Chest/Bi's/Tri's

Incline DB Press
4x10x100's

Pec Deck
3x12 forgot weight

Reverse Grip Hammer Press (3 count down, 3 count up)
4x10x2p

Cable Flys
3x12x50

EZ Bar Curls
3x10x70, 10x70 drop 10x50

Single Arm Machine Preacher Curls
3x10x40

Reverse Grip Cambered Bar Pressdowns
4x12x80

Rope Pressdowns
4x12x60

Diamond Push Ups
3 sets to failure

Ab circuit then 20 min LISS cardio on stepmill


9/25 Back/Traps/Delts

Pull Ups
5 sets to failure

Seated CG Cable Row
4x12x120

Rope Pullovers
4x12x80

Single Arm Pulldowns
3x10x80 hard squeeze slow eccentric

Seated DB Shrugs
4x12x100's

Machine Shrugs
3x10x315

Rear delt rope pulls
4x12x80

Side Lat Raises
Run the rack 35, 30, 25, 20, 15 to failure

30 min stepmill


9/26 Rest


9/27 Hams/Quads

Lying Leg Curls
4x12x80

DB Straight Leg DL's
4x12x100's

Hamtractor Machine
4x12xstack

Single Leg Press
4x12x3plates (slow eccentric - 3 seconds)

Plate Loaded Narrow Stance Front Squats
5 sets pyramiding up from 3 plates -final set 6 plates each side for 6 reps

Plate Loaded Leg extensions
3x15x135

20 min stepmill


Today Chest/Bi's/Tri's

Incline DB
4x12x100's

Incline DB Fly
4x12x40's

Flat RG Chest Press
4x10x2p

Cable Fly
4x10x80

Superset EZ Bar Curl & Tri Ext Overhead
4x12x70 each movement

Preacher Machine Curl Single Arm
3x10x40

Superset Rope Pressdown & Rope OH Ext
4x12x100

Incline Alt DB Curls
3x8x35

20 min stepmill

Pic taken today - over the past few weeks with added cardio BF has been slowly declining and noticing increased vascularity. Weight is still around 213-215.

 

[DaHurt]

I've been super busy with the business but staying consistent with training and nutrition. Getting bloodwork done this week and if everything looks good I'll be starting my AAS regimen next week. Super stoked to run gear after a 5 year break!

Here are a couple recent pics. Hanging around 215lbs still.

 

[DaHurt]

Back and Traps tonight

Pull Ups
2 sets wide grip to failure
2 sets narrow grip to failure

Lying Incline DB Row
3x12x60's

Deadlift
3x8x405

BB Rows
3x8x225

Seated CG Cable Row
3x15x120

Rope Pullovers
3x10x100

DB Shrugs
4x20x60's

20 min LISS cardio on the stepmill

 

[DaHurt]

Quads, Hammies, Abs Tonight:

Lying LC's
4x12x120

DB SLDL's
3x15x70's

Hamtractor Machine
3x12xstack

Standing Single LC's
3x10x40

Squats
4x5x315 - 3 sec hold at bottom of each rep

Single Leg Press
5x20x2p

Ab Circuit and 20 min LISS cardio on stepmill