Crazyhorses_Pain for gain Log

[crazyhorse666]

Hi guys well after 6 yrs no logging i have decided to start a new log to keep track of my sessions and get back into the community...
age 46
current bf is at 15% weight 205lb

so starting out i have been training regularly over the last 6 years 2-4 * a week.... end of 2006 i was in the same shape as today minus legs and back which have grown.

....since juin 2012 i have dropped 17lbs to 205 from 222lb using a 20 min gym 40 min cardio routine 4 * /week

my current calorie count is around 2500 (-500 ) a day 180g protein 300carb cut into 6 meals 8am to 10pm
my current workouts are 40 mins long followed by 20 mins cardio that i have started 1 week ago
my first goal is to ramp up the weights to there "pre diet" range over the next 2 months whilst losing anthor 5-6 lbs

then i shall do a system of 5*5 rep 80-105% hst type progression workouts 5-10-15 rep ranges to gain strength and volume on a +300cal (3300cals) calorie range.
here we go ... ;-)

Week 1
Day 0 legs
barbell squats 20/40/60/80/*100*3*10reps/80
inverted leg press machine feet forward for hamstrings 3*10 @80/100/110kg*
20mins cardio
day 1 chest triceps
bench 20/40/60/80/100/100 kg 10/10/10/9/6/5+drop set90/80/70kg
lat pulldowns 45/55/65/70/75kg
dumbell pullovers 24-28kg 3*10
tricep EZ lying extensions 4*10 20/22/25kg
cable pulldowns 4*10 15/20/25/30kg
+20mins cardio 3km

day 2 back
one armed machine lat pulls 6*10 20-30-40-45kg
deadlifts 80/100/110/120/130kg 3/3/3/3/1
+30mins cardio

Day3 shoulders..... this is a focus workout on my shoulders that i feel are the bodypart that i need to concentrate on .
arnold press to warm up 10/12/14kg
4sets of barbell behind neck press 35-40-45-50kg
alternated with 4 sets of wide grip upright rows 25-30-35-37kg
lying inclined raises 3*10reps 8kg supersetted
inverse pec deck shoulder flyes (rear dhead isolation ).
20mins cardio

Day 4 rest ...
everthing is swollen or dead legs can bend now !! ;-)

Day 5 Legs
1hr 15mins
barbell squats 20/40/60/80/90/90/90*105*3*10reps/80 took some time for them to ease out !!
inverted leg press machine feet forward for hamstrings 3*10 @100/120/130kg
+20mins cardio
Last edited by The Crazyhorse; Yesterday at 06:21 AM.
--------------------------------------------------------------------------------
--Day 6 OFF !------------------------------------------------------------------------------

day 7 chest and tris
bench 4*10 warmup
20kg 44lb
40kg 88lb
60kg 132lb
80kg 176lb
100kg 220lb 5 sets 5reps last set 6 reps
1set of pullovers 26kg 58lb
2sets of close grip bench 60kg 132lb 8 reps
3sets of lying tricep extensions EZ bar 20-25-30 kg 44lb/55lb/66lb
3sets tricep pulldowns 44/55lb
1 set cord pull downs 17.5kg 40lb
+20mins cardio treadmill 2% incline 3.4km/ 250cals

day 8 back
221112
alternate sets of ...
5+5reps hammmer/wide grip machine one arm rows
66/77/88/99/99
with
close vgrip seated cable rows 44/55/66/77/88lb
45deg bent over rows 3*10 reps 132/156/178lb
deadlift 3rep sets 179/198/220/264/220lb

day 9 shoulders day (23.11.12)

arnold dumbell press warmups 22/27/32lb for 10 reps
barbell warmup behind head 25/30kg 2*10
alternated sets of ..
widegrip upright rows 66/77/88/99/110/110lb
with
military press 10reps 66/77/88/99/110/110/99lb
5sets of 30 reps 10 int 10 normal 10 exterior seated calf raises.
10 mins cardio

after the first week feeling different denser looking forward to week 2 !

 

[crazyhorse666]

heres the initial t3 / clen stack for weeks 1-6 of my programme above

1-5days 25mgT3
6-10 days 37.5mg
10-20 50mg
21-25 25mg
26-31 12.5mg

and the clen stack....

0-7 ramped 20-40-60-80mg
8-10 100mg non before workouts effects my cardio ..
11-28 80-100mg clen with 1mg taxifen to desaturate recpetors
then 3 weeks off .

 

[crazyhorse666]

other supplements .../day
HMB 1.5g 3doses
Trans-resveratrol 750mg in 3doses
Chrysin 1.5 g in 3doses
50mg DHEA 2*25mg in 2 doses
1.8g of tribulus in 3 doses
900mg of broccoli extract (37.5mg of DIM ) in 3 doses anybody khnow the correct dosing to be effective with this ?
all above taken with biotine 10mg
High power multi
zinc 25 mg /day
3g of DAA aspartic in post workout whey

Daa gives me the squirts 60mins after wards i will have to see if it has any effect over the next couple of weeks.. :-(

 

[crazyhorse666]

Coming out after the t3/clen cycle i will do 6 wks of formastanol +DAA 3g after workouts.

wk 1-4 5+5 pumps
wk 5-6 3+3

Then if i am still responding well ot my routine i shall just ramp until i can no longer naturally and then i hit my official 2nd cycle (my last was 16 years ago ! ;-))

in my last cycle i had just 4 wks of proviron 50 mg at end and nolvadex 20mg per day for 2 wks with no problems. i was dosed 400mg of test and kickstarted dbol as below i gained 30lb of which i kept 1/2 however i was competing so i cut 30lbs in 5 wks this time i shall not be cutting my calories in PCT so i should hope to keep 20lbs plus i train much better so here hoping ! ;-)

all comments very welcome nutrition especially as i have based my protein intake low compared to many other cycle logs i cannot see how more could be useful but WTF if you have a better vision pls speak up !!

my 2nd cycle

1-12 400mg test Cyp
1-4 Dbol 25-30mg ED
5-12 hcgenerate
1-14 arimidex 0.25ED if necessary

PCT 14-19 Forma stanonol as in t3/clen cycle + 6wks of Bridge
14-16 3 wks of proviron 25/50/50mg ED

 

[crazyhorse666]

day 10 (24.11.12) LEGS

Squat
3 warmups leg flexions
44/88/110/176/220/ + 242lb* 5sets for 10 reps / +198 6 reps

need deeper stance not bottomming out here yet ....feeling good stretch to butt though ...

machine leg press feet forward alternate mid and close stance feet forward for hamstrings

198/220/242/264lb set of 10 reps

leg curls 3*8 * 44/55/55lb OUCH !

15 mns cardio

 

[crazyhorse666]

25.11.12 chest and triceps

warmup 10reps 44/88/132lb to neck and to nipple alternate bench
warmup 10reps 174lb
+shoulder rotations and stick rotations.

5*5reps
220*6
226*6
232*6
232*4 failure
220*5 bench failure

great improvement with the bench fuller motion ...

2*8 close grip bench press 132lb

3 sets 8 reps lying EZ tri extentions 44/55/55
2sets one arm dumbell seated extentions 20/25lb failure
3*10reps cable pushdowns 55/66/66lbs
2*8reps reverse cable pushdowns close grip 35lb failure
2*8reps rope hammer pushdowns to failure

15 mins cardio 190 cals 2.3km


NOTA
i seem to have gained 2lbs over the last 10 days with new protien diet.
i have also definately lost fat off the butt and stomach at the same time wow this is working
well.

 

[crazyhorse666]

day 12 BACk and biceps

Working out in paris in another gym this week

pendley rows 3*10 reps 88/132/132lb

alternated sets of

wide grip and hammer grip 5+5reps seated machine rows 3set warmup
plus
5 sets of 10 reps /100/110/120/130lb
with
seated cable rows v grip close 44/55/66/77/88/99/110lb

deadlifts 176/198/220/242/220lb 3reps/set

Biceps
EZ curls 50/50/50/66/66lb 8 reps
alternate dumbell 22/26/30/35/40lb 8reps
close grip cable curls 66/70/88 8 reps

 

[crazyhorse666]

day 13 shoulders
arnold press warmup 3*8reps 10/12/14 kg
25/30/35/40/45*10reps +50kg*6reps miltary presses

+1set 25kg behind head M press
alternate sets with wide grip rows 25/30/35/40/45/45kg*10rpes
arnold 2*6reps @24kg

4sets of 10 lying tricep raises one arm 10/12kg
3*10 cable cross rear head extentions
15mins cardio

Day 14 Legs

squats 20/40/60/80/100KG(220lbs)*5sets *10reps 3/4depth
5sets of 10 leg press 90/100/110/120/120
leg extentions 3*10 18/20/23kg

Day16 8.6km run 55mins
Day 17 Morning Chest and tris

Bench press 20/40/60/80/100*6 + (102.5kg *4sets of 5reps)

pullovers 1*10reps 24kg
1*13reps close grip bench 60kg

one standing dumbell extentions 8/10/10kg *10/9/8reps
reverse pushdons 2*10@25kg
pushdowns 2*10@25kg
cable extentions 3*10reps @12.5/15/12.5kg

day 17 Evening shoulders

arnold press warmup 3*8reps 10/12/14 kg
20/25/30/35/40/45/50/*10reps +55KG*6reps miltary presses

+1set 25kg behind head M press
alternate sets with wide grip rows 20/25/30/35/40/45/45kg*10rpes

cable cross read heads 3sets of 10reps


kettle bell swings 18/22/2228 *18 reps

Day 18 BACK and biceps

Pendley rows
40/50/60/60/62.5kg 10 reps
seated rows machine close grip hammer and wide grip 5+5reps
5*10reps 40/50kg
one arm dumbell rows 30*4sets of 10reps
deadlift 80/90/100/110/120/100* 3reps

cable ez curls 3*8 20kg
dumbell curls 8-10 rpes 10/12/14/16/18/20/20
close grip cable curls 3*8@20kg

Day 20 LEGS

**Full depth box squats
squats 20/40/60/80/90KG(198lbs) plus 5sets *10reps 95kg 209lb

5sets of 10 leg press 100/110/120/120/130
leg extentions 3*10 20/25/30/35kg

calves 3*10 30reps in out middle calf raises 130/160kg

Day 21 Chest and triceps

Bench press 20/40/60/80/102.5*6 + 105*5 /105*5 /105*4 /100*5

pullovers 1*10reps 26kg
3*10reps close grip bench 65/65/65kg


one standing dumbell extentions 8/10/12kg *10reps
tricep dumbell kicks 3*10@10/12/14kg
pushdowns 3*10 @20/25/30
cord pulldowns 3*10reps @20kg



Day 22 06.12.12 back and biceps

Pendley rows 60/62.5/65/65 10 reps

seated cable rows 30/35/40/45/50/55kg 5*10reps
Seated machine rows 30/35/40/45/50 5 wide 5 hammer

one arm dumbell rows 30*4sets of 10reps
deadlift 80/100/110 3 reps +100* 5reps


cable ez curls 3*8 22/25/27/30/30kg
dumbell curls 8-10 rpes 10/12/14/16//20
close grip cable curls 3*10@20/22kg

day 23 07.12.12 Shoulders

arnold press warmup 3*8reps 10/12/14 kg
25/30/35/40/45/50/55*10reps +55kg*6reps miltary presses


2*10 set 25/30kg behind head M press
alternate sets with wide grip rows 25/30/35/40/45/47.5/47.5kg*10rpes

lateral raises 8/10/12/12 4sets of 10
tricep one arm extentions 8/10/12*10 reps
3*10resp tricep pushdown 20/25/25kg
2*10reps cord pushdowns20/22.5kg
15mins cardio

training is ramping well lots of protein is doing wonders getting good pumps
stomach and butt seem to be slimming nicely i have gained 2.0kg 4.4lbs and am slimming visibly.

 

[crazyhorse666]

DAA suplementation added

4g after workout in whey isolate with 1/2cup of fruit juice 20mins after workout from day 12.

 

[crazyhorse666]

DAY 24 OFF

Day 25 09.12.12 Legs

squats 20/40/60/80/95/100KG(220lbs)*5sets *10reps FULL BOX SQUATS
4sets of 10 leg press 100/120/130/140
leg extentions 3*10 25/30/35kg

3*12 abs leg extentions
10mins cardio

Day 26 OFF

Day 27 11.12.12 BACK and biceps

Pendley rows
40/60/62.5/65/67.5kg 10 reps
seated rows machine close grip hammer and wide grip 5+5reps
5*10reps 30/35/40/45/50/55/60kg
seated rows 45/50/55/60/66 of 10reps
deadlift 80/100/115/122.5/110* 3reps +100*8reps

cable ez curls 3*6/8 30/35/35kg
dumbell curls 8-10 rpes 10/12/14//20/20 close grip
close grip cable curls 3*8@45/50kg

Day 28 12.12.12 Shoulders

arnold press warmup 3*8reps 10/12/14 kg
22/27 behind neck
/32/37/42/47/52/57*10reps +62kg*6reps miltary presses


2*10 set 25/30kg behind head M press
alternate sets with wide grip rows 22/27/32/37/42/47.5/47.5kg*10rpes
1*8 arnold dumbells 24 kg

lateral raises 8/10/12/12 4sets of 10 lying
lateral dumbell raises 12/12/14*10reps
cable crosses 3*10 12/1417.5kg



Day 28 12.12.123 Chest and tris

Bench press 20/40/60/80/100*6 + (102.5kg *4sets of 5reps)

pullovers 1*10reps 24kg
1*13reps close grip bench 60kg

one standing dumbell extentions 8/10/10kg *10/9/8reps
reverse pushdons 2*10@25kg
pushdowns 2*10@25kg
cable extentions 3*10reps @12.5/15/12.5kg

Dat 29 OFF

Day 30 14.12.12 LEGS

**Full depth box squats
squats 20/40/60/80/100*3KG plus 5sets *10reps 105kg (230lb)

5sets of 10 leg press 120/130/140/150kg
leg extentions 3*10 25/30/35kg

Day 31 15.12.12 Chest and triceps

Bench press 20/40/60/80/*10 +100*3 + 107.5*6 /107.5*5 /107.5*4 /105*4
close grip bench 65/7072.5/65 10/8/8/8

pullups cables mid wide 5*10reps 50/60/70/75/80

pullovers 1*10reps 28kg

one standing dumbell extentions /11kg *10reps 1 set
tri cable pushdowns 3*10 @25/30/35
cord pulldowns 3*8reps @22.5kg
cable cross 1*6reps 14kg


Day 32 16.12.12 BACK and biceps

Pendley rows
65/70/72.5*10 reps
seated rows machine close grip hammer and wide grip 5+5reps
5*10reps 30/35/40/45/50
seated cable rows 30/35/40/45/50/55

deadlift 80/105/115/120/127.5* 3reps + 105*8reps

cable ez curls 3*8 20kg
dumbell curls 8-10 rpes 10/12/14/16/18/20/20
close grip cable curls 3*8@20kg

97kg in the morning ! (+3)

Day 33 OFF

Day 34 18.12.12 Shoulders

arnold press warmup 3*8reps 12/14/16 kg
25/30/35 behind neck *8
42/47/52/57 *8 + [email protected] miltary presses

alternate sets with wide grip rows 25/30/35/40/45/50*10rpes


lying lateral raises 14/14 2sets of 10
lateral dumbell raises 14/16/16*10reps
reverse pec deck rear heads 30/35/40/45/50

20mins cardio 11mins run 9.1km

Day 35 OFF


Day 36 20.12.12 LEGS

**Full depth box squats
squats 20/40/60/85/ plus 5sets *10reps 107.5kg (235lb)

5sets of 10 leg press 120/130/145/155kg
leg extentions 3*10 30/35/40kg


Day 37 21.12.12 Chest and triceps

Bench press 20/40/60/80/ *8 + 5sets of *107.5kg
3*10reps close grip bench 65/70/72.5kg
Pulldowns mid large 50/60/70/80/85*10rep

one standing dumbell extentions 10/10/12kg *10reps
tricep dumbell kicks 3*10@10/12/14kg
tri pushdowns 3*10 @25/30/35
cord pulldowns 3*10reps @20kg

98KG in the morning ... ! (+4)


training continues to ramp perfectly 160-180g of protein seems to be doing the trick. i have gained 3.5-4.0kg 7-9lbs in 37 days and 10% increases in lifts since day 1 + no added fat calories are V close to maintenance i am a bit puzzled to how i am gaining weight but WTF.