1st Cycle and Log (Test E)

[B1GJACK422]

Hey guys (and gals),

I’ve decided to keep (somewhat) of a log, it will not go into great detail, about EVERYTHING, but hopefully it will be enough to help out myself and others a little.

As much as I'd like to post pics, unfortunately I will not be able to; anytime soon. Due to my career and present location (and being very recognizable - too many tattoos). Possibly after this stint here, I'll follow up with some before and after pics.

As always, please chime in, if you think I can tweak anything or just stop-by to drop a line.

Note: I am approx. 2 weeks in now, 1st week sucked due to sickness

STATS: 31yrs old / 6’4” / 252lbs / @17% BF / Training for 5 years/ Seriously for past 17 months (with diet lacking previously)

Diet: (Logging approx. 2000-2200 calories, 110-120g fat/30-40g carbs/200-220g protein – eating 3-4 times a day

Training: – I would appreciate and will take advice to better results
I rest approx. 60-70 secs between sets & 2-3 min between exercises

4 days a week weight training / 4+ days a week cardio/ Abs/Core after WO’s

Mon – Chest & Tris
Tues – Back & Bi’s
Wed – Off
Thur – Chest or Shoulders &/or Bi’s
Fri – Legs, FullBody (Squats/Deads/Pulls/Pushes) * Shoulders (Depends on Thur)
Sat & Sun - Off

Supplements: Weeks 1-12

Test E - 500 ew / Mon (am) / Thur (pm)
Adex - .25 eod – up to PCT
Letro – ready, If needed

Weeks 5 – 12

HCGenerate
*Also have 8 wks worth of Anavar - oxandrolone (100 ed) - * due to BF% being too high, will run on a later cycle

Weeks 14-16

Unleashed & Post cycle (Possibly HCGenerate as well)
Have nolva on-hand (Crap, I know *had for a while)

After PCT – Bridge

Whey (PWO) and Casein (4th meal) before bed
Multi Vit
Fish Oil
BCAA
ConCrete Creatine
C4 (Pre-WO)
Bullet Proof

OK….No time like the present.

*Starting week 2 will note weights for progress*

4/1 Mon – No pin, feeling like I have the flu…..Hit gym, Chest &
Tri’s….not a great workout out (Sick but managed to get it in/Cardio for 30 Min

4/2 Tue – Still sick but hit the gym regardless, Back & Bi’s and actually Not too bad/Cardio for 35 min

4/3 Wed – Gym Off/Cardio 45 min

4/4 Thur – Feeling a lot better…1st Pin (25g pin 1 ½ “ in Right Glute) All went great, Hit the gym, Back and Bi’s again/Cardio 45 min

4/5 Fri – No PIP, swelling, nothing (like I didn’t pin at all) hit the gym, Legs, Full Body….Great WO/ ended it with Cardio 20 min

4/6 & 4/7 – OFF Days, Feel pretty good/ Cardio 30 min

4/8 Mon – 2nd Pin in left glute, all went well/hit the gym, great WO/Cardio 40 min

Chest

Peck Dec - 4 sets/ 8reps / 160lbs/180lbs/180lbs/180lbs
Bench Press - 4/ 10-8-8-8/ 135lbs/225lbs/225lbs/225lbs
Incline DB Press – 4/ 8/ 75/70/70/65
Decline Bench – 4/ 8/ 135/135/135/135 (felt weak)
Bench Pull-Over (Curl Bar) 4/ 8/ 60/60/50/50

Tri’s

Rope overhead – 4/ 10/ 110/100/100/90
Skull Crushers – 4/ 12/ 60/60/50/50
*Superset w/ Skull Crusher* Close-Grip Press 4/ 12/ 60/60/50/50
Standing overhead curl bar – 4/ 8/ 50/50/40/30
Cable Pulldowns (1 handed) – 4/ 8/ 20/20/10/10

4/9 Tue – All good, hit the gym and cardio after for 40 min

Back

T-Bar Rows (V-Grip) 4/ 10/ 180/135/135/135
Face-Pulls – 4/ 10/ 120/120/100/100
Seated (fixed) Rows – 4/ 8/ 160/140/140/120
Lat Pulldowns – 4/ 8/ 80/80/70/60

Bi’s

DB Curls – 4/ 8/ 45/45/40/40
Hammer DB Curl – 4/ 8/ 40/35/35/35
Reverse Curls – 4/ 8/ 30/25/25/20
Preacher Curls – 4/ 8/ 60/50/40/30
*Superset w/ preachers* Seated Isolated Curls – 4/ 8/ 20/20/15/15

4/10 Wed – Day Off and feeling like I need it……But at the same time, feels like I miss the gym/No Cardio/, Libido is up and I do feel good. I can’t wait until tomorrow……

4/11Thur - *Pin tonight* thinking of pinning the thigh but was wondering If the glute (Still no soreness at all) would be a bad idea….

I was thinking I would take some measurements this weekend as well……

*Pinned, all good, hit the gym and felt great.

Shoulders

Felt like some DB Shrugs to start it off - 4/ 8/ 100's/100's/95's/95's

Military Press - 4/ 10/ 95/95/85/85
Front DB Lats - 4/ 10/ 30/30/25/25
Side DB Lats - 4/ 10/ 35/30/30/25
DB Presses - 4/ 10/ 55/55/50/45
Plate Raises - 3/ 8/ 45/35/35/35

Bi's

DB Curls - 4/ 10/ 45/45/40/40
DB Hammers - 4/ 10/ 40/40/35/35
Curl Bar - 4/ 8/ 60/50/50/40
Machine Curls (Rope) - 4/ 10/ 100/90/90/90
Iso Curls - 4/ 10/ 30/25/25/20

4/12 Fri - Feeling good, really good and can't wait to go to work tonight in the gym........

 

[Idobehigh]

Very nice log man keep it up post some pics we won't tell I'm jk but hope it works for you, as the hcgenerate during your pct I would move that to your cycle so your balls stay full at least that's what I have heard is hcgen is more for on cycle

 

[B1GJACK422]

Very nice log man keep it up post some pics we won't tell I'm jk but hope it works for you, as the hcgenerate during your pct I would move that to your cycle so your balls stay full at least that's what I have heard is hcgen is more for on cycle

Hey Brother, hopefully the pics will come sooner rather than later Yeah, I'm actually planning on running the HCGenerate starting wk 5 and then throughout (Had planned on starting it wk 4 but future travel plans out of the conrty for 5 days put a stop to that), do need the boys to stay full and plump though. I will miss one pin due to the traveling but other than that, the work will stay the same.

 

[B1GJACK422]

4/12 Fri - Hit the gym, ready to go to work....wasn't too bad until my last set of Deads, I lost form and felt a very slight pull in my lower right back. It wasn't too bad, it subsided after I cut my Squats a little short and finished them up........

Deads - 5/ 8/ 225/315/315/315

Squats - 3/ 10/ 135/225/225 *cut short/back*

Leg Press - 4/ 10/ 400/490/580/670
*Superset w/ calve press* 4/ 6-8/

Seated Calf Raise - 4/ 20/ 50/50/50/50

Kick Backs (Machine) 4/ 10/ 80/90/90/90

Romanian Deadlift (DB) 3/ 8/ 75's/75/70/70

Standing Calve Raises - 4/ 10/ 180/180/180/180
*Squat Rack*

Superset to finish it off:

Incline Press Machine - 3/ 15/ 80/80/80/80
Seated Rows Machoine - 3/ 15/ 100/100/100/100
Military Press (Oly Bar) - 3/ 10/ 95/95/85/85
Lat Pulldowns (V-Grip) - 3/ 10/ 80/80/60/60

Cardio was rough, 15 min Elip and 10 min Row Machine

 

[B1GJACK422]

Sat 4/13 Sun 4/14 - Days Off.....And believe me when I say, I felt like I NEEDED them. Besides feeling like I was hit by a truck, I am feeling REALLY good most of the time. The lack of carbs, doesn't seem to be affecting me as much as I thought it would.

Mon 4/15 - Another Pin Day (Finally Hit the gym and felt like a beast (Even if I wasn't pushing as much weight as I'd like to.......Cardio seemed a lot easier, 40 minutes Eliptical

Note: Mondays and Fridays are EARLY AM workouts and cardio now.

And was thinking about doubling up on cardio, doing 2 a days (4 days a week); any thoughts?

Chest

Bench 4/ 10/ 235/235/225/185

Fly Machine 4/10/ 190/ 180/180/160

Decline - 4/ 10/ 180/155/135/135

Incline DB - 4/ 10/ 75/70/70/65

Bench Pullovers - 4/ 10/ 65/65/60/60

Tri's

Skull Crushers - 4/ 10/ 65/65/55/55
Superset with Close-Grip Press - 4/ 10/ 65/65/55/55

Sub'D Cable pulldowns - Kick Backs - 4/ 10/ 35/35/30/30

Overhead Press (Curl Bar) - 4/ 10/ 60/60/50/50

Rope Overhead - 4/ 10/ 110/110/100/90
*Superset/No Rest* w/ Pulldowns - 4/ 10/ 60/50/50/50


4/16 Tue - Feeling good, and considering to take my HCGenerate early, possibly starting this week, any thoughts?

Time to go to work....Back and Bi's!

Back

T-Bar Rows (V-Grip) 4/ 10/ 190/190/155/155
And my back felt GREAT! Besides my grip, was almost painful there at the end......

Had to Sub Face-Pulls....

So a Superset of...

Wide Grip Lat Pulldowns – 4/ 8/ 80/70/60/50
Seated Rows – 4/ 8/ 140/130/130/120
Close Grip Pulldowns - 4/ 8/ 80/70/60/60

Finished it off with..

Bent Rows DB - 4/ 8/ 75/75/70/70

Bi's

Preacher Curls – 4/ 8/ 65/55/45/30

DB Curls – 4/ 8/ 40/40/35/35

Hammer DB Curl – 4/ 8/ 45/40/35/35

Iso Curls – 4/ 8/ 30/25/25/25

Incline Bench Hanging DB curls - 4/ 8/ 30/25/25/25

Machine Curls (Rope) - 100/100/90/90
And left nothing in the tank....BUT...Cardio, here I come....40 minutes worth....

 

[B1GJACK422]

I was actually expecting a few critiques to my workout....Surprisingly nothing at all.....where's all the love?

Wed 4/17 - Off Day but thinking of hitting cardio tonight...we'll see how it plays out.

 

[jerome simpson]

You're doing 40+ sets and then cardio eating only 2000 calories while weighing 250 lbs? This just doesn't seem right. Your maintenance caloric needs should be over 3500 cals with only basic exercise. You're going balls to the wall, spending what, 2 hours at the gym? Perhaps revisit your diet. Other than that your lifting looks good. A bit accessory lift heavy for me but you start out with compounds. Perhaps focus on improving those if your back is feeling up to it by upping the weight and lowering the reps?