My new cruise into the blast log

tr · May 14, 2012

This is my cruise/blast log. I'm starting this log in cruise mode (been since March) and planing to do a blast in 2-4 weeks. Current goals - prime body into blast that means take less of everything - gear, food, less training etc and then increase food, increase training intensity and supps. Don't really want to add much of weight just improve certain areas (arms, quads, hams, upper chest)

Current stats are:
26 y/o at 218 pounds at 6'2 and 7% bf

T H E P L A N :

Diet:
Meal1 - 75g oatmeal, 50g whey protein, 10g glutamine
Meal2 - 60g brown rice, 170g chicken, green beans
Meal3 - 60g brown rice, 170g chicken, green beans
Workout - 5g bcaa, post workout - 5g bcaa, 10g glutamine
Meal4 - 60g white rice, 50g green peas, 50g corn, 170g chicken
Meal5 - 5 whole eggs OR 250g beef, green salad
Meal6 - 50g casein

1 time a week (legs or back day) will have 400-500g carbs and lower protein - 200g
1 time a week, usualy after my last workout of the week - free meal (sushi, ice cream, pie etc)

Training:
Back / Calves
Chest / Shoulder / Abs
OFF
Quads / Hams / Calves
Biceps / Triceps / Abs
OFF
OFF

Cardio 20-30 min PWO

Supps, gear:
100mg test + 100mg npp / week (cruising)
t4 100 mcg/day
proviron 25 mg/day
Multivits 3 tablets/day
Vitamin C 2g/day
APS mesomorph
BCAA
Glutamine
Whey protein
Casein powder

Wonton · May 14, 2012

Good luck !

Will be following

You must have a good appetite..because I need more shakes lol

tr · May 15, 2012

Wonton said:
Good luck !

Will be following

You must have a good appetite..because I need more shakes lol

Well I like to eat and food keeps me fuller

Did Back / Calves

Pull ups 4 sets 8-10 reps
Supported bar barbell rows 3 sets 15-8 reps
Db dead rows 3 sets 12-10 reps
Pull downs 3 sets 15-12 reps last set triple drop set to 12 and 12 reps
Standing calf raises 4 sets 20-15 reps
Leg press one leg at the time raises 3 sets 12 reps
Seated calf raises 3 sets 15-12 reps

25 min cardio PWO

tr · May 16, 2012

Chest and Shoulders

Incline db press 45x20 85x15 110x8 110x6
Decline db (pause at the bottom, no lockout at top) 85x12 85x10 85x9
Flat bench press to the nech, pause top/bottom 185x12 225x8 205x10
Cable cossovers 3 sets 12-15 reps last set triple drop set
Seated db press, no lockout 45x15 65x12 85x10 85x9
Seated db flies slow and strict 27.5x12 32.5x10 32.5x10
Bent over db raises superset 30x20 20x20 10x20 X 2 sets
Horizontal db press 2 sets 10x15

diet was:
75g oats + 50g whey/glutamine
5 whole eggs coocked in 5g coconut oil
60g brown rice + 170g chicken, greens
60g brown rice + 170g chicken, greens
60g white rice, 50g corn, 50g green peas + 170g chicken
50g casein
1 medium banana (woke up at night was super hungry)

Wonton · May 16, 2012

Looking good !

Keep up the motivation ..when you done in 3 months maybe post some stats start and finish comparision

Consistency is key - doing great!!

tr · May 17, 2012

Wonton said:
Looking good !

Keep up the motivation ..when you done in 3 months maybe post some stats start and finish comparision

Consistency is key - doing great!!

Definately I will and don't want to sound cocky haha but the changes will be dramatic, since -
1-I'm planing a little bigger blast than I've ever did
2-haven't had serious blast for almost a year
3-haven't been so lean (tested 6.8% bf on monday but still lost 1.7 since then) and so somewhat big/strong in the gym before blast
4-my body is starving for the food and calories, since I eat under my maintenace, just enough to keep muscle and enough to burn fat, not very high protein (220-260g/day) no very high carbs (200-230g/day with 1 400-500g day) pretty long time
5-doing su much cardio
6-for the rist time I'm having some guidance who is very experienced.
So when I will introduce gear, hgh, peptides, insulin (haven't decideda about this yet), up the protein, carbs, fats and overal calories, lower cardio my body will have nothing to do but sunk evertyhing I put in and grow big time. I'm really excited to start the blast.

Had a day off, the diet was simple:

75g oats + 50g whey/glutamine
60g brown rice + 170g chicken, greens
60g brown rice + 200g cod, greens
60g brown rice + 170g chicken, greens, 0.5 ring pineapple
5 whole eggs cooked in 5g coconut oil
50g casein
woke up during the night and had 1 whole egg (don't know why I don't even feel hungry before my last meal-frozen casein shake, but I'm starving about 3 hours into my sleep...)

Today is a higher carb day:
75g oats + 35g whey/glutamine + 50g mini wheats, banana
100g brown rice + 170g chicken, greens
Train legs
100g white rice,corn and peas + 200g cod, greens
100g brown rice + 200g cod, greens
4 whole eggs cooked in coconut oil + 2 slices whole wheat bread
40g casein

post leg workout later

Wonton · May 23, 2012

Hey!!!

WAKE UP MAN!!!

Wtf !!

Get back to working out and post in this dam log..or I'm gonna find ya!!

Lol

tr · May 23, 2012

Wonton said:
Hey!!!

WAKE UP MAN!!!

Wtf !!

Get back to working out and post in this dam log..or I'm gonna find ya!!

Lol

I'm too lazy to make updates lol but I'm training and training hard
Saturday had massive cheat day, really needed to have it, since I was drained an flat. Sunday, Monday, Tuesday, Wednesday back on diet again and today I'm at my lowest body weight but leanest and fullest too, that's my best cruise ever (250mg test VS 125test+125npp/tren - changes the things a lot). Tomorrow is my high carb day no cardio and training legs, really looking forward to it.

1.5 weeks out to the BLAST :headbang:

tr · May 25, 2012

Had killer LEG workout:

Full squats 5 sets 10 reps (135 225 315 345 345)
Leg press 4 sets 20 15 12 12 12 reps
Leg extensions 3 sets 15 12 12 reps
--supersete with--
Db dead squats 3 sets 12 12 12 reps
Lying leg curls 4 sets 20 15 12 reps for first 3 the 4th set was 10 reps and 12 partials
Db deadlifts 4 sets 12-15 reps
Leg press with feets very high on platform 1 set 20 reps
Leg extensions 4 drop sets 20 drop 20 drop 20 drop 20 (leg were frying at this moment)
Seated calf raises 4 sets 20 15 15 12 reps
Standing calf raises and calf stretch (for 3-4 minutes total)
Leg press calf raises 3 sets 20 reps each
Standing calf raises and calf stretch (for 3-4 minutes total)

37 sets in 80 minutes

Diet (refeed) was:

1 - 1C oats + 1/2 banana + with 1 scoop casein and 1c cereal + 1 scoop whey
2 - 2 cups brown/white rice mix + 6oz chicken + green beans
3 - 10oz baked potato + 7oz lean beef
4 - 2 cups brown/white rice mix + 6oz chicken + green beans

prew - aps mesomorpf
duringw - bcaa, creatine
postw - glutamine, bcaa, vitamin c

5 - 2 cups white rice+6oz chicken+green beans
6 - 3/4c oats+1scoop whey + 2scoops casein + 2tbsp peanut butter
7 - in the middle of the night: cottage cheese with peanu butter

Getting fuller and looking leaner :headbang:

tr · May 25, 2012

MY BLAST PLAN: starts June 4th

Gear:
Sustanon 250mg/week (250mg M)
Testosterone Propionate 300mg week (100mg M-W-F)
Trenbolone Acetate 225mg/week (75mg M-W-F) up to 300-350mg later
Masteron 150mg/week (50mg M-W-F)
Inj Anadrol 100mg/week for 6 weeks (25mg prew M-Tu-Th-F)
Anavar 100mg/week for 4 weeks (25mg prew M-Tu-Th-F)
100mcg mof grf/100mcg ipamorelin/100mcg ghrp-2 morning/postw/night
2IU HGH Riptropins 15 min post night peptides injection
Arimidex 1.5mg/week (0.5mg M-W-F)

*might add NPP at 225-300mg/week
*add Humalog after 4 week 6-8-10-12 iu prew

Diet:
Meal1 - 1c oatmeal, 1 scoop whey, 1 scoop casein, 2 tbsp napb
Meal2 - (preworkout) 100g brown rice, 6oz chicken, greens
During workout - 50g dextrose, 10g bcaa, 10g glutamine, 1g vitamin C
Meal3 - (post workout) 100g white rice, 7oz fish, corn
Meal4 - 5 whole eggs, coconut oil, onion, greens
Meal5 - 8-9oz red meat, greens, 1oz avocado
Meal6 - 6oz cottage cheese, 1 scoop whey, 1 tbsp walnut oil

1.5g/lb carbs 1.5g/lb protein 0.5g/lb fats

1 day/week - high carb (400-600g)/lower protein (200g)/low fat (30-40g) day (leg day - Thursday)
1 time/week - clean cheat meal (sushi or baked chicken thights with potatoes) (after heavy Chest or Back workout M or Tu)
1 time/week - dirty cheat meal (pancakes/ice cream/burgers/pies etc) (Sunday dinner)

Training:

Areas need to focus on are: Calves / Triceps / Back thickness / Upper chest

Back / Rear delts / Traps
Chest / Front-Side delts / light triceps
OFF
Quads / Hamstrings / Calves
Back OR Chest supersets (every other week)
Triceps / Biceps / Calves
OFF

Cardio:
Monday: 30 min (after chest workout)
Wednesday: 30 min AM
Friday: 30 min (after chest or back workout)
1-2 basketball games a week

This might look too complicated/too detailed etc but I like to have a plan and stick to it, this leaves less room for variations

tr · May 26, 2012

Yesterday trained arms - typical stuff 3-4 exercises 3-4 sets each, and dide 40 min cardio postw had oatmeal+whey meal, 3 rice+chicken/fish meals, 5 whole eggs, fish salad meal and 1small oat+whey meal

Today decided to have Full body workout:

Barbell bench press 5x10-15
Clean and jerk 3x12
Barbell deadlift 5x20
Pull-ups 3x10
Calves 3 sets
Ab crunches 3 sets

Diet:
1 - 1C oatmeal, 2 scoops whey
2 - 1C brown rice, 7oz red meat
3 - 1C brown rice, 7oz fish, apple
4 - 1C white rice, 7oz fish
5 - 5 whole eggs in coconut oil
6 - 2 scoops casein

Probably will have cheat meal later today, or tommorow - day off from strict diet, eat clean but more tasty food - oven baked whole chicken and potatoes, fried chicken breast in coconut oil, taosted bread with butter & eggs, full fat cottage cheese, oatmeal-raisins-nut cookies etc...no whey, no fish, no rice or oatmeal hate those

Tommorow will be 18 weeks out from my show, at 17 weeks out I'll start my prep - since I am very lean first 8-10 I'll try to put on as much quality mass as possible and the next 8-10 weeks - get dry and shredded :headbang:

tr · May 28, 2012

132 days out from the show

Today I'm 19 weeks out from the show, started hgh yesterday and already noticed diference in fullness,vascularity right after injection. Other stuff starts next new.

My todays new diet:

1 - 1c oatmeal, 1 scoop whey, 1 scoop casein, 1tbsp napb
2 - 1c brown rice, 6oz chicken, greens
duringw - 25g sugars, 10g bcaa, 10g glutamine, 1g vitamin c
3 - 2c white rice, 7oz fish, greens
4 - 5 whole eggs in coconut oil, onion, salad
5 - 9oz red meat, 1oz avocado, greens
6 - 2scoops casein, tbsp walnut oil

This is only starting point only 2800-3000 cals, over next 8 weeks I'll be adding arround 200cals every 2 or so weeks and at 9 weeks out will at at 3500-4000cals on normal days and 4000-4500 on higher cal days, then remove cals slowly every week, do more cardio and get leaner. Grow into the show.

Wonton · May 28, 2012

tr said:
MY BLAST PLAN: starts June 4th

Gear:
Sustanon 250mg/week (250mg M)
Testosterone Propionate 300mg week (100mg M-W-F)
Trenbolone Acetate 225mg/week (75mg M-W-F) up to 300-350mg later
Masteron 150mg/week (50mg M-W-F)
Inj Anadrol 100mg/week for 6 weeks (25mg prew M-Tu-Th-F)
Anavar 100mg/week for 4 weeks (25mg prew M-Tu-Th-F)
100mcg mof grf/100mcg ipamorelin/100mcg ghrp-2 morning/postw/night
2IU HGH Riptropins 15 min post night peptides injection
Arimidex 1.5mg/week (0.5mg M-W-F)

*might add NPP at 225-300mg/week
*add Humalog after 4 week 6-8-10-12 iu prew

Diet:
Meal1 - 1c oatmeal, 1 scoop whey, 1 scoop casein, 2 tbsp napb
Meal2 - (preworkout) 100g brown rice, 6oz chicken, greens
During workout - 50g dextrose, 10g bcaa, 10g glutamine, 1g vitamin C
Meal3 - (post workout) 100g white rice, 7oz fish, corn
Meal4 - 5 whole eggs, coconut oil, onion, greens
Meal5 - 8-9oz red meat, greens, 1oz avocado
Meal6 - 6oz cottage cheese, 1 scoop whey, 1 tbsp walnut oil

1.5g/lb carbs 1.5g/lb protein 0.5g/lb fats

1 day/week - high carb (400-600g)/lower protein (200g)/low fat (30-40g) day (leg day - Thursday)
1 time/week - clean cheat meal (sushi or baked chicken thights with potatoes) (after heavy Chest or Back workout M or Tu)
1 time/week - dirty cheat meal (pancakes/ice cream/burgers/pies etc) (Sunday dinner)

Training:

Areas need to focus on are: Calves / Triceps / Back thickness / Upper chest

Back / Rear delts / Traps
Chest / Front-Side delts / light triceps
OFF
Quads / Hamstrings / Calves
Back OR Chest supersets (every other week)
Triceps / Biceps / Calves
OFF

Cardio:
Monday: 30 min (after chest workout)
Wednesday: 30 min AM
Friday: 30 min (after chest or back workout)
1-2 basketball games a week

This might look too complicated/too detailed etc but I like to have a plan and stick to it, this leaves less room for variations

37 sets in 80 minutes !!! Nicely done.

Hey I don't give advise - we all beat to a different drummer

I think the fact your focused and have a plan - you should be alright.

Might want to give some blood occasionally though

kEEP up Keeping On !

tr · May 29, 2012

Wonton said:
37 sets in 80 minutes !!! Nicely done.

Hey I don't give advise - we all beat to a different drummer

I think the fact your focused and have a plan - you should be alright.

Might want to give some blood occasionally though

kEEP up Keeping On !

haha thanks, man.

Chest / Delts / Calves workout

Incline db press 5 sets 20 15 12 8 7 reps
Decline db press 3 sets 10-12 reps
Db flies supersetted with dips 3 supersets 10-12 on flies and 8-10 on dips
Push ups 3 sets 15 reps
Seated laterial raises 4 sets 15 12 10 10 reps
One arm db press 4 sets 12 12 10 10 reps
Db laterial raise and front raise (1exercise) 1 set 30 reps
Standing calf raises wide-close stance (alternating) haven't caunted did 20 minutes maybe 10-12 sets
Standing calf raises (with 8 sek contaction) superset with seated calf 4 supersets

Diet:
2 slices whole wheat bread, 7oz beef, 1c oats with cinamon
1c brown rice, 6oz chicken, greens
prew-5g bcaa, 5g creatine, 1 scoop jack3d, 25mg var
duringw-25g dextrose, 10g bcaa, 10g glutamine, 1g vitamin C, 5g creatine
2c white rice, 8oz fish, greens
1c brown rice, 8oz fish, greens
6 whole eggs, green beans, onion, tsp coconut oil
1c cottage cheese, 1 scoop whey, 2tbsp napb
during the night-1 scoop whey, 1/2c instant oats

3200 cals 320g protein 320g carbs 70g fats
lost 0.7 pounds in one day :banghead:

Wonton · Jun 5, 2012

Need an update by the 10th of June

Lol its me and you man !!!

tr · Jun 7, 2012

Wonton said:
Need an update by the 10th of June

Lol its me and you man !!!

You're keeping me posting there haha thanks man!

So Blast started

My diet at the moment:

Meal1 - 2 slices whole wheat bread, 7oz meat (beef and chicken combined), 2 whole eggs, 1c oatmeal
Meal2 - 2 cups brown rice, 6oz chicken, greens
during workout - 35g simple carbs, 10g bcaa, 10g glutamine, 5g creatine, 2g vitC
Meal3 - 2 cups white rice, 7oz fish, greens
Meal4 - 1 cup brown rice, 6p oz chicken, greens
Meal5 - 8-10oz potatoes, 8oz beef (or 5oz potatoes and 6 whole eggs)
Meal6 - 1 cup cottage cheese, 1 scoops whey, 2 tbsp peanut butter

Non training days - carbs lowered 150 grams per day (less carbs in meals 2 3 and 5, no during workout carbs)

GEAR:
100mg prop/100mg ent/100mg npp/50mg masteron - EOD
25mg drol/25mg var - prew (4-5 times/week)
2iu Rips HGH prebed
100mcg t4 (might add T3???)
25mg proviron eod
0.5 a-dex eod

Training:
back
chest/shoulders
off
quads/hams/calves
biceps/triceps
whole body OR back-chest supersets
off

no cardio atm need to fill out. Will add in 2 weeks 30 min / 3 times week

tr · Jun 8, 2012

Trained legs:

Leg extensions 4 sets 20, 15, 15, 12 drop 12 reps
Squats 5 sets 10x135, 10x225, 10x315, 9x375, 7x375
One legged leg press 3 sets 12, 12, 12 reps
Hak squats superseted with leg extensions 3 ss 8-10 on haks and 12-15 on ext
Lying leg curls 5 sets 20, 15, 12, 9, 25 reps
Stright leg db deadlif 4 sets 15, 12, 12, 12 reps
Leg press feets placed high on platfrom 1 set 20 reps
Seated calves 4 sets 20, 15, 12, 12 reps
Leg press cafles 3 sets 15, 15, 15 reps
superseted with
Standing slow motion calf raises 3 sets 20, 20, 20 reps

Again did a bit too much

Diet was higher carb day:
4 slices whole wheat, 7oz meat, cup cooked oatmeal with raisins
2 cups brown rice, 6oz chicken
during workout shake with carbs, aminos
2 cups white rice, 6oz chicken
apple pie
2 cups brown rice, 6oz chicken
10oz potato, 7oz beef
1 cup cottage cheese, 2 tbsp napb, 2 slices whole wheat
1 scoop whey 1tbsp napb

500g carbs, 350g protein, 80g fats

Gear today:
25mg drol/25mg var preworkout (add dbal to this from tomorrow)
100mg prop/100mg ent/100mg npp/50mg masteron prebed
2iu rips prebed
250mcg mt2 prebed

Made changes to diet since I was droping weight on 320/320/100 PCF, now it's 320/400/75 (added more carbs prew, removed some fats - 6 whole egg/coconut oil/avocado meal replaced with lean beef and potato meal)

Also had 1 cheat meal on Monday night (salmon with french taost, mayonaise and ice cream) will have another on Saturdays (much bigger one) and Sunday is my off days from strict dieting, still eat pretty clean just more relaxed have only 2-3 bigger meals (breakfast - pacakes, toast and eggs, lunch - whole chicken, salad, lots of cheese ontop, dinner - what's left from lunch or pasta with meat or homemade pizza with chicken breast, low fat cheese and whole wheat tortilla) with snacks in between when I want whatever I want (ice cream, fruits, oatmeal cookies etc) and end up a lot lower on carbs and protein but higher in fats

Still no cardio.

tr · Jun 9, 2012

Trained arms

One arm triceps extensions 4 sets 15 12 10 10 reps
Db preacher curls 4 sets 12 10 10 8 reps
Ez bar lying triceps extensions 4 sets 15 12 10 6 reps
Ez bar curls 4 sets 15 12 10 8 reps
Triceps pushdowns 3 sets 20 15 12 reps
superset with
weighted dips 20 15 12 reps
Hummer curls 4 sets 15 12 10 10 reps
Close grip pushups 1 set 20 reps
superseted with
Close grip cable curls 1 set 20 reps

Did 30 min cardio PWo

Diet:
7oz meat, 2 slices ww toast, 1 cup oatmeal
1 1/2 cup brown rice, 6oz chicken
workout carb/amino shake
2 cups white rice, 6oz chicken
1 cup brown rice, 1 whole egg, 6oz chicken
10oz potato, 7oz lean beef
1 cup cottage cheese, 1 scoop whey, 2 tbsp napb, 1 slice ww toast
beef and vaggies

Was very full and vascular before bed and woke up the best I've ever looked - growng and getting leaner :headbang:

tr · Jun 12, 2012

Trained Back / Rear delts / Abs / cardio

Tbar rows 5 sets 20 16 12 10 8 reps
One arm barbell rows 4 sets 12 12 10 10 reps
Lat pulldown to the neck 4 sets 15 12 10 10 reps
Close grip lat pulldowns 3 sets 12 12 12 reps
Seated rows 3 sets 12 12 12 reps

Bent over db raises 4 sets 14 12 10 10 reps
One arm cables for rears 1 set 20 reps

Superset:
-- Leg raises 4 sets 15 reps
-- Crunches 4 sets 25 reps

Cardio 23 min postw

Diet:
7oz chicken, 2 sices whole wheat, 1c oatmeal
1 cup brown rice, 6oz chicken, 1 whole egg
10oz potato, 10oz beef
2 cups brown rice, 6oz chicken, 1oz avocado
25g smple carbs/15g aminos shake during workout
banana post w
1 pound salmon, 10oz potato
1c cottage cheese, 1 scoop whey, 2tbsp napb
1 whole egg [hungry at night lol]

4500 cals :headbang:

Added Dbal at only 20mg (10 morning, 10 prew) made a huge difference

sluggy · Jun 12, 2012

Hello, I've been following along in your log and was wondering why you choose to run 100 test + 100 npp vs straight 200mg test?
Do you notice an improvement with a tiny bit of npp?