Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Gymjunkie09's EF 90 day contest log

gymjunkie09

gymjunkie09

New member
Iv'e been sponsored by Mrsupps (needto) and will be representing Team Kill That Shit in the ELITE FITNESS 90 transformation contest, and in turn i will be keeping a detailed log including my diet, routine, and cycle.
My stats as of now are 30yrs old, 5'9", 165 lbs., 13-15% bf, 2 yrs training experience. and I will be shooting for a clean bulk.


My routine looks like this:

Monday: Shoulders
Military Press- 4 sets 8-10 reps
Barbell Front raise- 3 sets 6-10 reps
Upright Row- 4 sets 8 reps
Dumbell Lateral Raise- 4 sets 8 reps *dropsets*
Dumbell Reverse Fly- 1 set 100 rep burnout

Tuesday: Arms
Standing Barbell Curl- 4 sets 6-10 reps
Preacher Curls- 4 sets 8 reps
Incline Dumbell Curls- 4 sets 6-10 reps
Close Grip Bench Press- 4 sets 3-5 reps
Skullcrusher- 4 sets 8 reps
Tricep Dips- 3 sets Burnouts
Barbell Wrist Curl- 3 sets 10 reps

Wednesday: Legs
Squats- 5 sets 5-7 reps
45 Degree Leg Press- 3 sets 10 reps 1 set 50 rep burnout
Front Squats- 3 sets 8-10 reps
Leg Curls- 4 sets 6-10 reps
Seated Calf raise- 4 sets 12-15 reps
45 Degree Calf Press- 4 sets 10-12 reps

Thursday: REST DAY

Friday: Chest
Barbell Bench Press- 5 sets sets 1-2 3-5 reps sets 3-5 6-10 reps
Incline Bench Press- 4 sets 6-8 reps
Dumbell Flys- 4 sets 6-10 reps
Chest dips- 3 sets burnout

Saturday: Back
Wide Grip Pullup- 5 sets 8-10 reps
Lat Pull Down- 4 sets 8 reps
Seated Row- 4 sets 6-10 reps
One Arm Barbell Row (smith machine)- 3sets 8-10 reps

I will be also be doing an ab workout 3 or 4 days a week and 10 min. hit cardio post workout after each session. I will try to get my diet up tomorrow and my cycle as soon as I start it, I wil be kicking off my cycle on monday:evil::evil:...Time to KILL THAT SHIT:kapow:............GOOD LUCK TO EVERYONE IN THE CONTEST
 
Last edited:
Gawd said:
What's this cycle going to look like?
:D
Click to expand...
weeks
1-12 test-e 500mg every week
1-10 deca 300mg every week
1-4 debal 50mg every day
1-4 nd2guard 7 caps a day
6-10 provirone 25mg twice a day
12-16 Clomid 25mg a day
12-16 Unleashed and post cycle 3 caps of each every day

Iv'e got 40 tabs of 2.5mg letro on hand for sides
:strider36:eek2: :bigbuck::saw: LOL
 
Last edited:
If i where you i would increase the intensivity, splitting up to 3times.
Your actually only training each muscle 1time directly.

Muscles are able to recover after a workout about 1-2days after hitting them, then they are readdy to be trained again. Thats the filosofi from Fullbody training and an important aspeckt of the proteinsyntetics.


I would to this:
Chest - Tri
Back - Bi
Legs - Stomach - shoulders

rest:
go-

If you are juiceing it your recovery is waybetter and you would probly be able to incease sets n exercises.

ive literaly only used 1-2biceps n tricpes exercises since they are evolved in almost every other exercise wich means you actually dont need to hit them directly..

Your program is a pro-bodybuilders alike, and i dont think ure pro or are you :) ?

A workout such as:
Chest - Back lets say 2exercise each of 5sets of 10reps for each muscle gives you 10sets of 10reps wich is more then enough imo, on this day you will kill your biceps and triceps to the point they actually will be trained and that u will experince gains

Legs n stomach- gives you time to recover yours arms for your shoulder arms day.

rest.

Shouder - arms. booming em again

rest.

Repeat.
 
So your juiceing it wich makes it alittle other gameplan, but still i would say that a 5-6split is way to much! In many trainees these programs lead to overtraining and tomuch failure training. Example:
If your able to bench 4x10 = 100kgs after 4set you will decrease in strength in chest n triceps due to the 4sets uve done
this will make you drop the weight of the other sets so that ure able to handle them. But then ure actually not training the muscle for groth since they need more weight for growth..

I know that alot of people will be against my oppinion but this is the way that ive learn´t how training programs should work by using max of the increased protein synthecis and recovery of muscles.

How much protein - kcal are you going to hit will doing this program?
 
Voijn said:
So your juiceing it wich makes it alittle other gameplan, but still i would say that a 5-6split is way to much! In many trainees these programs lead to overtraining and tomuch failure training. Example:
If your able to bench 4x10 = 100kgs after 4set you will decrease in strength in chest n triceps due to the 4sets uve done
this will make you drop the weight of the other sets so that ure able to handle them. But then ure actually not training the muscle for groth since they need more weight for growth..

I know that alot of people will be against my oppinion but this is the way that ive learn´t how training programs should work by using max of the increased protein synthecis and recovery of muscles.

How much protein - kcal are you going to hit will doing this program?
Click to expand...
40/40/20 p/c/f split which comes out to about 320g/320g/65g.........plenty of protetien and carbs bro
 
Yeah 320 is quite an good amount!

im doing the second rutine i posted you, and damn ones armes are totaly blasted.. Im actually only doing one exercise for each muscle
Benching 10x10 and pulluping 10x10

cant wait to get on a PH and some needto supplements ! ill be running a log along side dieting n training. before and after pictures :) cant wait getting started
 
Voijn said:
Yeah 320 is quite an good amount!

im doing the second rutine i posted you, and damn ones armes are totaly blasted.. Im actually only doing one exercise for each muscle
Benching 10x10 and pulluping 10x10

cant wait to get on a PH and some needto supplements ! ill be running a log along side dieting n training. before and after pictures :) cant wait getting started
Click to expand...
you in the contest?
 
Here is my diet outline, which works out to look like this 311/318/66 for P/C/F ratio. As my weight increases i plan on adding extra calories in throughout the day by adding 2% milk to my meals as needed. I will record any cheat meals and changes in diet. I will be taking sundays off on the diet to give my body a break from all that protein and carbs. If i make any adjustments throughout the 90 days it will be noted.

Breakast

Protein shake
3/4 c oats
2 whole eggs/3 egg whites
2 slices toast (ezekiel 4:9 organic)
2 Fish oil caps

Lunch

5oz. salmon
1 c long grain brown rice
broccoli/or spinach

PWO Shake

2 scoops whey protein
50g dextrose

Lunch #2

6oz. lean steak
8oz. sweet potato
broccoli/or spinach

Dinner

6oz. chicken
1c brown rice
broccoli/or spinach
2 fish oil caps

Before Bed

12oz. 2% milk
1 1/2 scoops whey protein
2 fish oil caps
 
Last edited:
Hey gymj just watch those cocksuckin leg extensions. They fuck so many peeps up. Maybe ask you manager about front squats?
Good luck good bro!
 
zedhed said:
Hey gymj just watch those cocksuckin leg extensions. They fuck so many peeps up. Maybe ask you manager about front squats?
Good luck good bro!
Click to expand...
thanks zed!.........i actually prefer leg extensions lol, i almost always include them in my leg routine
 
oooohhhhh dont like that bro. They just really not good for knees, even good knees. Give it some thought bro. They are a massive stress to the cartilege on the bottom of the patella.
 
Subbed bro.
 
Im done front squat, and they are just eating my legs apart! Its ass to the grass baby.
They really improve em definition and deapth in legs + you aint gotta get that massiv squat ass from the regular squat :D
 
Yep front squats in place of extensions. The ft squats beat hell out of em and are much healthier for your anatomy.
 
Glad to hear that and so are your knees bro!
Best of luck to you dude.
 
This is a contest right? Where are your beginning pics? Do not be shy amigo.
 
Hey just to add to what Zed said bro, Leg extensions can be very detrimental. I have done personal study as to the positive effects they could maybe have though. I've seen that used as a warm up to legs @ 2-4 sets on the lowest weight these can actually reduce sheering force that is produced on the patella and the underlying tendon. Just as Zed said it would when using working sets at a heavier weight, so again follow Zed's advice and use the front squat for your working sets when you're done warming up.
 
Voijn said:
Im done front squat, and they are just eating my legs apart! Its ass to the grass baby.
They really improve em definition and deapth in legs + you aint gotta get that massiv squat ass from the regular squat :D
Click to expand...

Front square useless IMO. I buil my ass and legs with good ole regular squats.
 
I always do heavy leg extensions for high reps and they are easier on mh knees than front squats. I hate front squats, unnatural, awkward, painful and more difficult than it should be
 
gymjunkie09 said:
Here is my diet outline, which works out to look like this 311/318/66 for P/C/F ratio. As my weight increases i plan on adding extra calories in throughout the day by adding 2% milk to my meals as needed. I will record any cheat meals and changes in diet. I will be taking sundays off on the diet to give my body a break from all that protein and carbs. If i make any adjustments throughout the 90 days it will be noted.

Breakast

Protein shake
1/2 apple
1/2 c oats
3 eggs
2 slices whole wheat toast
2 Fish oil caps

Lunch

5oz. salmon
1 c long grain brown rice
broccoli/or spinach

PWO Shake

2 scoops whey protein
50g dextrose

Lunch #2

6oz. lean steak
8oz. sweet potato
broccoli/or spinach

Dinner

6oz. chicken
1c brown rice
broccoli/or spinach
2 fish oil caps

Before Bed

12oz. 2% milk
1 1/2 scoops whey protein
2 fish oil caps
Click to expand...
I know diet is key so any advice on this from my ef bros would be appreciated:D
 
That's a pretty damn good looking bulk dood. My only suggestion would be swap those last two meals around. Salmon has a longer acting protein so it's better for late night meal. Other than that I think it's pretty killer.
 
Gamer2Be08 said:
Front square useless IMO. I buil my ass and legs with good ole regular squats.
Click to expand...

God damn right, Amen, hell ya, and Kill that shit all in one!!!!!^^^ Dead lifts, good old regular squats, Seated rows,Bench press, and seated (no back support bull shit) Military Press

When you are bulking up the focus should be on the 5 fundamental core lifts. Focusing on lower rep range
5 reps of ***
1.30 rest time
5 reps of ***
1.30 rest time
5 reps of ***
2 min rest time
3 reps of *** ( max out most you can lift and barfing afterwords is views as a accomplishment

1 min rest
drop weight to starting weight and reps to falling
 
gymjunkie09 said:
weeks
1-12 test-e 500mg every week
1-10 deca 300mg every week
1-4 debal 50mg every day
1-4 nd2guard 7 caps a day
6-10 provirone 25mg twice a day
12-16 Clomid 25mg a day
12-16 Unleashed and post cycle 3 caps of each every day

Iv'e got 40 tabs of 2.5mg letro on hand for sides
:strider36:eek2: :bigbuck::saw: LOL
Click to expand...

well you got the cycle right lolololol. Classic time tested Needto approved bulking cycle right here.
 
Voijn said:
If i where you i would increase the intensivity, splitting up to 3times.
Your actually only training each muscle 1time directly.

Muscles are able to recover after a workout about 1-2days after hitting them, then they are readdy to be trained again. Thats the filosofi from Fullbody training and an important aspeckt of the proteinsyntetics.


I would to this:
Chest - Tri
Back - Bi
Legs - Stomach - shoulders

rest:
go-

If you are juiceing it your recovery is waybetter and you would probly be able to incease sets n exercises.

ive literaly only used 1-2biceps n tricpes exercises since they are evolved in almost every other exercise wich means you actually dont need to hit them directly..

Your program is a pro-bodybuilders alike, and i dont think ure pro or are you :) ?

A workout such as:
Chest - Back lets say 2exercise each of 5sets of 10reps for each muscle gives you 10sets of 10reps wich is more then enough imo, on this day you will kill your biceps and triceps to the point they actually will be trained and that u will experince gains

Legs n stomach- gives you time to recover yours arms for your shoulder arms day.

rest.

Shouder - arms. booming em again

rest.

Repeat.
Click to expand...

He has the right Idea bro, and exactly what my thoughts were when I first saw your work out plan bro. You want 3 work outs of heavy core lifts during the week, closing in on the end toss in a 4th work out on the week end that covers all the isolation prospects. I just dont have the time right now to sit and lay one all out though.
 
But if you do a google search on stronglifts 5x5 boomb you got the kind of program you want to be doing. You can download a book off that site that will explain all of it for you my man. Train like that and then clsoing in on the end add in the 4th work out. That is what I would do.

You are going to get 1000000 ways of doing it and advice from everyone and there brother now bro lmao. Best bet is go with that program and stick to it to a fucking T and ignore all other advice. Do not keep swithcing up going back and forth and not committing 100% to something
 
gymjunkie09 said:
here is my diet outline, which works out to look like this 311/318/66 for p/c/f ratio. As my weight increases i plan on adding extra calories in throughout the day by adding 2% milk to my meals as needed. I will record any cheat meals and changes in diet. I will be taking sundays off on the diet to give my body a break from all that protein and carbs. If i make any adjustments throughout the 90 days it will be noted.

Breakast

protein shake
1/2 apple (worthless carb, drop it and add more oats and flavor
your oats with a low carb good protein like Protein Powders :: Isolation: Strawberry - Ruthless Supplements 1 gram carbs pure isolation and taste bomb) no need for the apple and just upped good carbs as well as protein!!!
1/2 c oats
3 eggs ( 2 whole eggs 3 egg whites . Make it easy on your self Amazon.com: Liquid Egg White Protein - 4 Gallons: Health & Personal Care)
2 slices whole wheat toast ( replace this with ezekiel bread Food For Life, Ezekiel 4:9 Bread, Ogranic look for it in your grossers freezer section almost every place has it. Read up on it but ignore the complete dumb ass who made a blog or site downing the bread. He is obviously some atheist retard who cant wrap his head around the value of the bread and get past the name of it lmao. )
2 fish oil caps

lunch

5oz. Salmon
1 c long grain brown rice
broccoli/or spinach

pwo shake

2 scoops whey protein
50g dextrose ( replace with a double serving off musclereplenisher Muscle Replenisher)

lunch #2

6oz. Lean steak (10oz steak baby)):d
8oz. Sweet potato
broccoli/or spinach

dinner

6oz. Chicken
1c brown rice
broccoli/or spinach
2 fish oil caps

before bed

12oz. 2% milk
1 1/2 scoops whey protein
2 fish oil caps
Click to expand...

:d
 
Thanks for confirming Needto.
ill try to lay out a program that i use quite often as my "basic program" when being off from special programs

2split
monday: Chest - Shoulder - Triceps
Thuesday: Legs - Back - Biceps
Wednesday: off / cardio
tuesday: Chest - Soulder - Triceps
fraiday: Legs - Back - Biceps

Oi look it up, you hit your Chest shoulder triceps, recovering on thuesday and wednesday before killing them again
Same goes for Legs - back - biceps

In the weekend you can do cardio but really depends on if you are builking or cutting.

Chest: Benchpress / Incline DB Benchpress
Shoulder: Military / Lateral raises
Triceps: Dips / Tricep (choose)

Legs: Squat / Deadlift
Back: Pullups / Seated row or Bor / Yates
Biceps: Curls / Hammers

People must understand the psysisks of the body, people way back in time "ape like" used all of their muscles at once, lifting, hunting, swimming if they knew how :D, Ape battles ect. Our body comes from them, their genetics and so on. They dident just train 12000120reps of biceps that actually is almost the smallest muscle group on the body! Yes you see people do these crazy splits, but they are chemical warriors and this changes alot of the bodys normal functions.

You see, a study made showd that Lumberjacks had more Lats then alot of people that had been training for years. Mecanics had bigger forearms from turning em handles. This shows that using muscles often does not lead to overtraining, the body is like ok the muscle is used often lets make it better and stronger! the 5split program is like doing a fullbody program 1time a week.

Again you need to think about the loss of strength throuh out a workout, Start with benching 3x8 = 100kg, you will lose strength wich means you lose weight on the bench, loseing weight means you dont hit right amount of weight to couse hypertrofi.

Some programs focus only on Deadlifts - Squats - Military - Dips - Bentoverrows ive seen people get huge one these programs, their arms grew like sjit becouse they where trianed indirectly

With roids you will be able to optrain more nutrients, recover faster. makes it ideal 1-2-3splits

Progression is a thing that people often tend to forget. I dont use exel or paper for this but i do like Needto
I start off hitting 3x4reps this forces my muscles to build more strength then muscle, as strength grows the number of reps follow.
building towards 7reps muscle building becomes more activated, when hitting 9-10 i usually stay 2weeks to harvest gains
then ill drop to 3x4 again to stress muscle into building new strength then mass then repeat.

(3x4 = 100kg) (3x7 = 100kg) (3x10 = 100kg)
(3x4 = 107.5kg) (3x7 = 107.5kg) (3x10 = 107.5kg)
(3x4 = 112.5kg) ect.
Only when bulking its possible to increase this way in a fast way, alltough roids makes you able to go low in kcal lose fat and some times build muscle n strength
 
hahahahahhaha QUOTE OF THE YEAR!

1/2 apple (worthless carb, DROP it and add more oats and flavor)

Yes !! :D
 
remember that the CNS system all so needs recovery, that recover only happens when you totaly not train the body. even doing arms alone with put strain on the CNS system not giving it time to recover
 
so this is what i got from googling the 5x5 program

Mon-Fri
5X5 squat
5X5 bench
3XF inverted row
3XF pushups
3XF reverse crunch

Wednesday
5X5 squat
5X5 overhead press
1X5 deadlift
3XF pullups/chins
3X30 sec prone bridges

so basicly what you guys are saying is since i will be on cycle then i should add in a saturday isolation workout to hit the smaller muscle groups? Makes sense
 
Last edited:
Hey man. So my EF search and new posts and whatever doesnt' work so I'm late to the party on your log. Subbed!

To chime in, I was doing 5x5 training for a while and LOVED it. Follow strongmans or google Bill Starr's 5x5.
It doesn't seem like much, but the gains were steady in strength. On a bulk diet growth will happen.
 
bader85 said:
Hey man. So my EF search and new posts and whatever doesnt' work so I'm late to the party on your log. Subbed!

To chime in, I was doing 5x5 training for a while and LOVED it. Follow strongmans or google Bill Starr's 5x5.
It doesn't seem like much, but the gains were steady in strength. On a bulk diet growth will happen.
Click to expand...
cool.......thanks bro
 
gymjunkie09 said:
so this is what i got from googling the 5x5 program

Mon-Fri
5X5 squat
5X5 bench
3XF inverted row
3XF pushups
3XF reverse crunch

Wednesday
5X5 squat
5X5 overhead press
1X5 deadlift
3XF pullups/chins
3X30 sec prone bridges

so basicly what you guys are saying is since i will be on cycle then instead of workout A on mon-fri and workout B on wed. That i could do workout A on mon-thurs and workout B on tues-fri?
Click to expand...

Well now that your on cycle i would recommend adding a exercise for the back of the legs, though they are used alot of deadlift

increase deadlift to 5x5, though this day will be alot harder since your doing squats and deadlifts. Maybe you should focusing on one exercise each day. Squat - Dead - Squat - Dead ect.

I would do following program if your going for a fullbody:

Squat/Deadlift 3x5
Benchpress
Militarypress
Pullups
Rows
Dips
Biceps curls

mondey - wednesday - friday

but bro, everybody is different.. maybe the program you posted will work better for you then this one, it all about trying out! but yet again 2+2 = 4 there is some rules that you gotta follow to gain

I prefer 2split since it gives me more recovery days, i personaly think that body type has alot to say here: Mesomorphs can do more sets n exercises, lower recovery time, ect... this is my teori dunno

but what i like with this fullbody program is that u hit every muscle every other day.
 
Well Fullbody program will give you lower recovery time since u go (ON - OFF - ON - OFF - ON - OFF - ON)
on 2split ure going (1ON - 2ON - OFF - 1ON - 2ON - OFF - OFF) Got more recovery time here, but in the 2split program you are able to incease the volume alittle per muscle group Bench - Incline / Mili - lateral /
Maybe increase with alittle more sets since your recover is speeded up
 
needtogetaas said:
But if you do a google search on stronglifts 5x5 boomb you got the kind of program you want to be doing. You can download a book off that site that will explain all of it for you my man. Train like that and then clsoing in on the end add in the 4th work out. That is what I would do.

You are going to get 1000000 ways of doing it and advice from everyone and there brother now bro lmao. Best bet is go with that program and stick to it to a fucking T and ignore all other advice. Do not keep swithcing up going back and forth and not committing 100% to something
Click to expand...
Wow Bro ... I checked out Medhi's site for stronglifts - Daaaayum! Decent site, and everything makes sense. Might switch to that training regime on my next bulk.
 
this is what i will be running with. I will alternating inverted rows with barbell rows on the mon. fri. worout

Mon-Fri
5X5 squat
5X5 bench
3XF inverted row/barbell rows
3XF pushups
3XF reverse crunch


Wednesday
5X5 squat
5X5 overhead press
5X5 deadlift
3XF pullups/chins
3X30 sec prone bridges

on saturdays I will hit the small muscle groupsbiceps/triceps/shoulders with isolation excerices (recovery permitting)
 
I will be starting my routine and diet tomorrow and iv'e made a few last minute tweeks to my workout and it looks like this

MON.
Squat – 5 sets of 5
Bench – 5 sets of 5
Powerclean – 5 sets of 5
Inverted Row- 3 sets to falure
Pushups- 3 sets to failure
Abs

WED.
Squat – 5 sets of 5
Overhead Press – 5 sets of 5
Deadlift- 1 set of 5
Highpulls- 5 sets of 5
Pullups/Chinups- 3 sets to failure
Abs

FRI.
Squat – 4 sets of 5, 1 set of 3, 1 set of 8
Bench – 4 sets of 5, 1 set of 3, 1 set of 8
Powerclean – 4 sets of 5, 1 set of 3
Inverted Row- 3 sets to failure
Pushups-3 set to failure
Abs

Saturday will be a 4th workout of isolation lifts (recovery permitting)
 
Just finished first workout today. Went pretty smooth, focused on form. Clean pulls were a littel awkward since Iv'e never done them but I will pick up quick. I just wish i discovered this style of training earlier this is gonna be great for putting on size and adding strength!

Took 50mg dbol today, 30mgs a.m. before breakfast and 20mg a few hours before working out. Had slight back pumps on reverse crunches but nothing i couldn't tolerate.
 
needtogetaas said:
God damn right, Amen, hell ya, and Kill that shit all in one!!!!!^^^ Dead lifts, good old regular squats, Seated rows,Bench press, and seated (no back support bull shit) Military Press

When you are bulking up the focus should be on the 5 fundamental core lifts. Focusing on lower rep range
5 reps of ***
1.30 rest time
5 reps of ***
1.30 rest time
5 reps of ***
2 min rest time
3 reps of *** ( max out most you can lift and barfing afterwords is views as a accomplishment

1 min rest
drop weight to starting weight and reps to falling
Click to expand...

LOL think you got that out of context bro N2. At any rate I will argue it with anybod that Front Squats are anatomically superior to leg extensions.
And that Dead Lifts are superior to back squats too...so take that good bro!:D
Thats whats so gr8 about this site. You can express your opine and have good conversation about it.
Love that shit!:heart:
 
gymjunkie09 said:
weeks
1-12 test-e 500mg every week
1-10 deca 300mg every week
1-4 debal 50mg every day
1-4 nd2guard 7 caps a day
6-10 provirone 25mg twice a day
12-16 Clomid 25mg a day
12-16 Unleashed and post cycle 3 caps of each every day

Iv'e got 40 tabs of 2.5mg letro on hand for sides
:strider36:eek2: :bigbuck::saw: LOL
Click to expand...

Good diet, nice cycle. Im assuming your using HCG too.

Only thing ill add is try and space your injections out to every 84 hours. It wont make a huge difference but every little helps, especially when its for a contest like this one.
 
Dogfox said:
Good diet, nice cycle. Im assuming your using HCG too.

Only thing ill add is try and space your injections out to every 84 hours. It wont make a huge difference but every little helps, especially when its for a contest like this one.
Click to expand...
i'm pinning every tuesday and fri. Why do you say every 84 hours? Just curious to what difference it would make?
 
doing good junkie keep it up.
Maybe consider alternating Squats and Dead lifts? As you get up in weight it may become too taxing for you to do both and turn out to be counterproductive. Just a thought bro.
Keep it up bro looking bad ass!:evil:
 
zedhed said:
doing good junkie keep it up.
Maybe consider alternating Squats and Dead lifts? As you get up in weight it may become too taxing for you to do both and turn out to be counterproductive. Just a thought bro.
Keep it up bro looking bad ass!:evil:
Click to expand...
good point zed.......ill be doing that today because my legs are still pretty sore from mondays session.
 
zedhed said:
doing good junkie keep it up.
Maybe consider alternating Squats and Dead lifts? As you get up in weight it may become too taxing for you to do both and turn out to be counterproductive. Just a thought bro.
Keep it up bro looking bad ass!:evil:
Click to expand...

Thats a good point Zed! Thanks man.
 
Had a great workout today. I swapped out the squats for deadlifts and threw in 5 sets of seated rows and a few chest dips in at the end and did 10 min. Hit/int on the oliptical. I'm up 5lbs already but that doesn't surprise me between the dbol, creatine and the amount of food I've been takn in. Diets been spot on so far all I've added is a small glass of grape juice with ancient strength pre-workout.
 
gymjunkie09 said:
good point.........so basically tues. morning and fri. night would be about were i wanna be at as far as pinning goes
Click to expand...

umm yeah i think, just make sure that fri to monday isnt too short tho. Thats why i said as close as you can. To do it perfect youd need to inject at some weird times
 
rest day today. I'm loving this workout so far, my whole back and core is sore today so i know it's getting the job done. Diet is going well, i threw in a few glassed of 2% milk to compensate for the pwo drink since today was an off day.
 
Last nights workout looked like this

Squat: 195x5,205x5,210x5,220x5,280x3,205x8

Bench: 135x5, 140x5, 150x5, 160x5, 185x3, 140x8

Powerclean: 95x5, 100x5, 105x5, 105x5, 120x3

Inverted Row: 12,9,8

Pushups: 28,19,18

ABS (Tri-sets)
weighted jacknife (25lbs) Abdominal Curl Flutter Kicks (4 counts)
15 x 12 170lbs x 12

12 x 12 170lbs x 12

12 x 12 170lbs x 12

Finished up with 10 min. Hit/int cardio on the oliptical

was a decent work out not to sore today, which means i need to take it up a notch. Feels like the gear is kicking in, last night was my 3rd pin. Still adjusting to the powercleans, this week was more like a feeler week to kinda feel my maxes out and prevent injury. There will be a steady increase in my weight every week. Today will I will be doing isolation excersizes can't wait :biggrin:
 
Hey bro junkie. With that dbol you goanna see your strength just keep on cumming! So its good that youre just feeling it out right now. You gotta do everything to stay injury free bro and you will be golden!
 
zedhed said:
Hey bro junkie. With that dbol you goanna see your strength just keep on cumming! So its good that youre just feeling it out right now. You gotta do everything to stay injury free bro and you will be golden!
Click to expand...
yeah i felt it today for sure in my isolation workout had a crazy workout today
 
:evil::evil:
 
Post links to pics plz!
 
Felt pretty good today so i went in and did a workout focused on isolation lifts, I plan on switchn these around every saturday to keep variation.

Incline dumbell press: 55x10, 55x10, 55x8
Fly (machine) 130x10, 150x8, 155x6
Cable crossovers: 100x10, 110x8, 120x6

Lat Pulldown: 150x8, 150x8, 160x6
Row (machine) 150x10, 150x8, 150x8

Rear Delt (machine) 80x10, 80x8, 75x8
Leaning Lateral Raises: 15x10, 15x10, 15x10

Tricep Pushdown: 80x10, 80x10, 90x7
Skullcrusher 65x10

Ez bar Bicep Curls: 65x10, 75x8

Decline situps (highest decline) 3 sets of 15

I starting feeling fatigued around Skullcrushers so I'm gonna focus more on arms next sat. I ordered out for dinner (Chinese) but i had steamed chicken and vegetables so i'm not considering it a cheat meal, I left the rice out and i will also leave it out of my last meal becasuse I'm feeling a little bloated.:chomp:
 
yesterday was an off day on both training and diet, I kept it pretty clean tho and got a good amount of calories in. Today my workout looked like this

10 min warmup on treadmill

Squat: 200x5 (+5), 215x5 (+10), 230x5 (+20), 250x5 (+30), 275x5

Bench 140x5 (+5), 150x5 (+10), 160x5 (+10), 170x4, 175x 4 1/2

Power Clean 100x5 (+5), 105x5 (+5), 105x5, 110x5 (+5), 120x5 (+2reps)

Inverted Row 15 (+3), 10 (+1), 9 (+1)

Bench (bar only) 70.. 10 sec rest, 20.. 5 sec rest, 10

Pushup 30 (+2), 17 (-2), 16 (-2)

ABS decline situp/corkscrew superset
15/10
15/6
10/5

5 min. cooldown on treadmill

The parenthesis stand for the difference in weight from my last workout, got 275 up 5x on the squat but wasn't happy with form so i'll will stick with that weight next time and shoot for better form. I came down with a cough or slight cold on saturday (maybe a slight case of test flu:confused: idk) but it didn't really effect my training, nothing i can't work thru. Iv'e also noticed that Iv'e started to breakout a little bit on my arms and back and chest hopefully I can keep this under control since it took almost six months for my back to finally start clearing up from when i ran beast :mad:. All in all my strength is going up and my muscles defenitely are feeling more dense and full. I Cant wait till this test e and deca to really start kicking in :evil::evil::evil:
 
Ok bro lookin gr8.
The test and deca are actuallystarting to kick in thats why youre getting the acne. You should prolly start in on your AI at this time if you havent already. If you get too concerend about the acne hit up lartinos. I think he is the go to guy on that.
Pay attention to any ichyness, tenderness on yer nips.
Keep it up bro!
 
zedhed said:
Ok bro lookin gr8.
The test and deca are actuallystarting to kick in thats why youre getting the acne. You should prolly start in on your AI at this time if you havent already. If you get too concerend about the acne hit up lartinos. I think he is the go to guy on that.
Pay attention to any ichyness, tenderness on yer nips.
Keep it up bro!
Click to expand...
Other than a few pimples no problems yet......I've got letro on hand u think I should start dosing it? I'm not having any problems with bloat or gyno as far as I can tell
 
dont have too many off diets on your day bro... this is only a 3 month contest and every calorie may count when it comes down to the end...

with the proviron and your dose of test you may not need the letro... just keep a very cautious eye on it...
i started my cycle the day after you did and last night i took 1/5tab of 2.5mg letro... i love letro because a tab will last me like two weeks as i split it and take it e3d...
 
Good advice moya, thanks for posting up bro.
I agree with moya, junkie for now just pay close attention and see if anything developes.
Youre looking good bro, but also I would follow moya's advice on the cals, you wont go wrong.
Best regards bro and keep on kickin it!
 
apprectiae the advice as always moya and zed..........i guess if i feel the urge ill throw a cheat meal here and there but no days off for me from here on out. I didn't eat a bunch a garbage......it's just nice to not have to have to measure everything out and eat the same shit everyday lol
 
today's workout

5 min. warmup on the treadmill

Deadlifts: 135x5, 155x5, 185x5, 205x5, 225x4 1/2

Military-Press: 85x5, 95x5, 100x5, 105x5, 110x 4 1/2

High pulls (floor): 95x5, 105x5, 115x5, 120x5, 125x5

Wide-Grip Chinups: 10,8,4

Bench (bar only): 75....10 sec rest, 15.....10 sec rest, 10 (100 total)
 
Rest day today, I'm recovering nicely from my workouts. Almost two weeks in on cycle and I'm feeling great, definitely noticing an elevate sense of well being, just an all around good feeling all together. :evil: I'm also noticing a steady increase in appetite which I heard deca will do to you which is why I've got so many carbs in my diet:chomp:.....time to grow
 
gymjunkie09 said:
today's workout

5 min. warmup on the treadmill ok.

Deadlifts: 135x5, 155x5, 185x5, 205x5, 225x4 1/2 give this a try bro. Increase weight on last 2 sets and if you only make 4 reps fine. Then next time keep same weight on last 2 sets but shoot for 6 reps and progress that way.

Military-Press: 85x5, 95x5, 100x5, 105x5, 110x 4 1/2 BBL?

High pulls (floor): 95x5, 105x5, 115x5, 120x5, 125x5 Might try going from just below knees and add more weight, just a thought for you.

Wide-Grip Chinups: 10,8,4maybe try sets of 5 for a total of 30? again just a tought for you.

Bench (bar only): 75....10 sec rest, 15.....10 sec rest, 10 (100 total)
Click to expand...
how come this? just curious bro.
 
zedhed said:
how come this? just curious bro.
Click to expand...
yes the military press was bbl.........As far as the rest goes i'm just following the routine, but I will adjust according to your advice because i know you know what's up bro:biggrin:I'm still fairly new to this 5x5 compound movement routine so any advice is welcomed and encouraged, unfortunitely i've been doing mostly high volume cookie cutter isolation routines since iv'e started training but i'm learning bro, that's why I wanted in this comp becasue I knew I would learn a lot from this and I am so i already won:)
 
Last edited:
Hey Zed what type of isolation lifts would you recommend that i focus on for saturday's workouts? Should I just mainly focus on my weakpoints or just rotate between a couple different routines and switch them every other saturday so i hit all my muscle group evenly?
 
gymjunkie09 said:
yes the military press was bbl.........As far as the rest goes i'm just following the routine, but I will adjust according to your advice because i know you know what's up bro:biggrin:I'm still fairly new to this 5x5 compound movement routine so any advice is welcomed and encouraged, unfortunitely i've been doing mostly high volume cookie cutter isolation routines since iv'e started training but i'm learning bro, that's why I wanted in this comp becasue I knew I would learn a lot from this and I am so i already won:)
Click to expand...

Bro I love your attitude and your heart that you are puttin into this.
You are a lion my man!:evil:
 
gymjunkie09 said:
Hey Zed what type of isolation lifts would you recommend that i focus on for saturday's workouts? Should I just mainly focus on my weakpoints or just rotate between a couple different routines and switch them every other saturday so i hit all my muscle group evenly?
Click to expand...

Honestly bro I feel that right now all of you competitors should really be focused on the BIG MONEY lifts.
So if your saturday is kinda an inbetweener, I would pick either Rack Pulls, Dead Lifts or Back Squats and head for the heaviest weight you can handle with decent form.
Doing that will pack on the pounds espicially with the "supps" that you all are on.
You inparticular are gonna look good cuz you aint carring any extra fat on you.
Also any of those lifts that I put up there are gonna add muscle to your whole bod, and on top of that they gonna increase your natty test production.
JIMO good brother.
Best regards and best of luck.
BE SAFE!:evil:
 
zedhed said:
Honestly bro I feel that right now all of you competitors should really be focused on the BIG MONEY lifts.
So if your saturday is kinda an inbetweener, I would pick either Rack Pulls, Dead Lifts or Back Squats and head for the heaviest weight you can handle with decent form.
Doing that will pack on the pounds espicially with the "supps" that you all are on.
You inparticular are gonna look good cuz you aint carring any extra fat on you.
Also any of those lifts that I put up there are gonna add muscle to your whole bod, and on top of that they gonna increase your natty test production.
JIMO good brother.
Best regards and best of luck.
BE SAFE!:evil:
Click to expand...
i do squats on fri. So deadlifts it is on saturday, so ill take your advice and focus on compound lifts on Sat. as well. I"m recovering quick enough so I don't see it being a problem. So for now it's Deadlift and Squat city bro
 
friday's workout

Squat: 225x5, 250x5, 275x5, 275x5, 290x3, 225x8

Bench Press: 140x5, 155x5, 165x5, 175x5, 190x3 (assisted), 140x8, Bar onlyx50

Power Clean: 95x5, 110x5, 120x5, 130x5, 135x3

Inverted Row (failure): 15, 10, 9

Pushups (failure) 30, 19, 15


Weighed in today at 171lbs.........6lbs up in less than two weeks:biggrin:
 
there has also been a slight change in my cycle (per needto).........I will be running the proviron weeks 4-12 instead of 6-10 and I will also be using hcgenerate 8-12. So it looks like this now


weeks
1-12 test-e 500mg every week
1-10 [URL="http://drugsprofiles.com/anabolic-androgenic-steroids/deca-durabolin.html"][URL="http://drugsprofiles.com/anabolic-androgenic-steroids/deca-durabolin.html"]deca[/URL][/URL] 300mg every week
1-4 debal 50mg every day
1-4 nd2guard 7 caps a day
4-12 provirone 25mg twice a day
8-12 hcgenerate 5 caps a day
12-16 [URL="http://www.rxhealthdrugs.com/brand/287/41/clomid-clomiphene"][URL="http://www.rxhealthdrugs.com/brand/287/41/clomid-clomiphene"]Clomid[/URL][/URL] 25mg a day
12-16 [URL="http://www.elitefitnessnutrition.com/UNLEASHED.-formulated-to-increase-free-Testosterone/M/B000YZ6X20.htm"][URL="http://www.elitefitnessnutrition.com/UNLEASHED.-formulated-to-increase-free-Testosterone/M/B000YZ6X20.htm"]Unleashed[/URL][/URL] and post cycle 3 caps of each every day
 
gymjunkie09 said:
friday's workout

Squat: 225x5, 250x5, 275x5, 275x5, 290x3, 225x8 Gr8 here bro!

Bench Press: 140x5, 155x5, 165x5, 175x5, 190x3 (assisted), 140x8, Bar onlyx50 Try this next time brother. Hit your 190x3 assist if necessary. Then 3 singles at 190. Then 150x3 (2 sets). Then 135 to fail. Dont need to mess with just the bar, except possibly in warm ups.
Remember you are not carrying excess fat so you wanna be adding all the weight to the bar whenever and where ever you can in all lifts.

Power Clean: 95x5, 110x5, 120x5, 130x5, 135x3 nice bro.

Inverted Row (failure): 15, 10, 9 move on to pull ups as soon as you can.

Pushups (failure) 30, 19, 15 I would not do this. I feel that it is takeing energy away from you to recover with. You already hit your chest and shoulders plenty hard enough.


Weighed in today at 171lbs.........6lbs up in less than two weeks:biggrin:
Click to expand...
Real nice wortk brother. Keep adding weight to the bar every chance you get. You are looking awsome!
 
zedhed said:
Real nice wortk brother. Keep adding weight to the bar every chance you get. You are looking awsome!
Click to expand...
thanks bro, i'm loving this workout! I'm gonna post up my second set of pics later, the difference in my back is crazy for just two weeks
 
You must log in or register to reply here.

Similar threads

pigsy
Approved Log My Training Cycle Diet Log
Replies
33
Views
3K
pigsy
pigsy
RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
3K
Tiger Salman Khan
Tiger Salman Khan
Blackout-
Approved Log Testosterone Anavar EQ Cycle
2
Replies
160
Views
15K
abolone
abolone
T
Test, Mast, HGH, Insulin Log
Replies
1
Views
213
the_alcatraz
the_alcatraz
justintoit
Approved Log Pre Cycle Log
Replies
35
Views
3K
Noah Wixx
Noah Wixx
Top Bottom