My Log

[Nomak666]

Hello everyone, its been enough time for me, ive started logs in the past but never had time to update. i realize that i spend alot of time here and posting my progress wouldnt be such a bad idea. So let's get things started, here's the link to some pics of me.

http://www.elitefitness.com/forum/bodybuilding-gallery-members-pictures/pic-nomak666-662420.html

this is after 5-6 weeks of my first time doing a keto type diet, not even that strict, since ive been dieting for a few months back, doing carb cycling but didnt work so well for me, my body responds better to low carbs when trying to cut.

but anyways, in the pics, im 160-163 pounds, not sure about bodyfat, take a guess. i was lower the year before that when i went very low carbs, but this year, ran into many obsticles that kept me out of the gym for a week here, a week there, also surgery that took me out of the gym for 3 weeks in july right in the middle of my cut, so this year, sucked but i made the best out of it and i think those are some pretty good results from 5 weeks of dieting.

ill post as often as i can, my diets and workouts are pretty routine and they stay the same for the most part, ill change an exercise once in a while and try something new, but in the past 2 years, realized which exercised i liked and which ones worked best for me.

i train 5-6 days per week, since march, except when i got my surer, ive been training 6 days per week, it works for me, ive tried 4 day splits but i prefer to train 1 bodypart per workout, except legs in which i do quads and hams.

ill post my diet tommorow, i havent even calculated the calories, but im going straight into a bulking diet, ive been dieting wayy too long and had wayyy too much interuptions.

My goals as of now are to bulk to 200lbs keeping fat gains to a minimum, i dont eat fast food, im always on a diet weather its a cutting diet or a bulking diet, its just my obsession with the lifestyle. i give it 110% in the gym, and on my diet.

so if you would like to follow me through my bulking phase, i will put on as much mass as possible until the end of february 2010, then on march 1st, i will start dieting down again. i dont believe in bulking till your desired weight then cutting, i believe in putting on 20 pounds a year and stripping off 10 pounds of fat revealing 10 pounds of solid muscle gain in 1 year. i had a wake up call about a year and a half ago that led me away from my old lifestyle to this one.

 

[Nomak666]

Monday October 19th, 2009

Diet:

10am: 4 packets of oatmeal, 6 whole eggs, 3 slices of cheese, 6 slices of toast, 12oz of milk

1230pm: 3 cups of white rice, 8oz chicken breast, 2 tbsp evoo, marinade

train from 2pm-315pm

330pm: 90 grams of WMS, 2 scoops of whey in water 5 minutes later

4pm: 2 baked potatoes, 2 slices of cheese, 8oz chicken breast, marinade, no oil

630pm: 2 1/2 cups white rice, 8oz top round steak, 2tbsp evoo, marinade

9pm: 8oz ground beef, 4 flour tortillas, 4 tbsp sour cream, 1/2 cup shredded cheese, tomatoes, lettuce and onions, also hot sauce for tacos
few minutes, later, down about 2 tbsp of anpb and 12oz of milk with 1 scoop of whey.

i have one more meal left which is at 1130-12, it will be 2 packets of oatmeal, 6 whole eggs with cheese, 16oz of milk with 1 scoop of whey.


todays workout went awesome, im now doing a different approach to training, no more 4-5 sets of each exercise. high volume is alright but im liking high intensity alot more.

Chest:

Incline bench DB press: 10x70's, 10x80's, 8x100's, 7x110's. next time i will go straight to the 110's instead of 100 first, i thought 100 would be heavy enough for 6-8 reps but i could of banged out at least 10.

hammer strength chest press: 10x45lbs, 10x90lbs, 8x180lbs (this is for each arm)

incline bench DB flys: 10x45, 8x55's, 6x75s

cable crossover: 12x30lbs, 8x50lbs

3 sets/20 reps of roman chair leg raises, 3 sets/20 reps of decline crunches

3 sets/10 reps dips (leaning forward to emphasize chest more), i need to get a dipping belt because my golds doesnt have one but not sure if they allow people to use it, its the assisted dip machine, ill ask them.

anyways, i weighed myself at the gym, i was 172, i came from a keto diet so i expected alot of water gains but im also a couple weeks into tren, so the water should go away soon. tommorow will be back, and i will start deadlifting, havent deadlifted in a longgggggg time, so well see what happens, also need a new lifting belt, mine is too big even at the last notch. and APT seems to be out of every single belt that looks decent except for 5xl sizes.

 

[Nomak666]

Thursday October 20th 2009

Diet:

10am: 4 packets of oatmeal, 2 bagels, 6 whole eggs, 2 slices of cheese, 2 cups of whole milk with 2 scoops of whey mixed in

1230pm: 2 cups white rice, 8oz chicken breast with evoo and marinade

train at 2pm: Back

3pm: 80 grams WMS, 2 scoops of whey

4pm: 3 cups white rice, 8oz chicken breast

630pm: 8oz ground beef, 2 burger buns, 2 slices of cheese, organic ketchup

9pm: 6oz (dry) pasta, 1 cup sauce, 8oz of chicken

1130pm: will start prepping it as soon as im done here, 2 packets of oatmeal, 2 cups of whole milk, 2 scoops whey


Back training:

Lat pulldowns: 12x100 lbs, 10x140lbs, 8x200lbs

bent over barbell row: 10x135, 8x185, 6x275(my new record for barbell rows )

single arm hammer row: 12x150lbs, 10x180lbs, 8x260lbs(whole stack)

v bar low pulley row: 10x140, 8x200, 8x260

underhand grip lat pulldown: 12x120, 10x160, 8x200

deadlift: (havent deadlifted in about 8 months): 8x135, 8x225, 5x315
very happy with the reps and poundage of the deadlifts

Overall, good day, calculated calories for first meal and was WAY to much, my breakfast is over 2000 calories. im still in the proces of tweaking it since i started bulking on sunday, i like to have everything written down so i dont have to guess what i want to eat or what not, i know exactly what i have to eat and how much i have to eat.

workout went great, gym didnt have much people there, felt strong. its only just the beginning of my bulking phase, it only gets better

 

[hesnobradpitt]

Good luck mate .

I like your progress so far , you got lots of food going in did you work out your cals ?

I'll be following along .


Brad.

 

[SouthernLord]

Hell yeah bro!!!

Are you cycling?

 

[Nomak666]

Fell asleep before i posted last night so heres my log for yesterday

Wednesday october 21st 2009

Diet:

10am: 4 packets of oatmeal, 2 cups of milk with 2 scoops of whey and 2 tbsp of anpb

1230pm: 2 bagels, 6 whole eggs, 2 slices of cheese

trained at 2pm-3pm

3pm: 80 grams of waxymaize (waiting on my dextrose and malto, gonna switch to 50grams of each post workout), 2 scoops of syntrax nectar

4pm: 3 cups white rice, 8oz chicken with teriyaki sauce, no oil, no fats in sauce

630pm: 2 1/2 cups white rice, about 10oz top loin steak

9pm: 6oz(dry) pasta, 8oz chicken, 1 cup vodka sauce

1145pm: 2 packets of oatmeal, 6 whole eggs, 2 cups whole milk, 1 scoop whey


Shoulders training:

hammer strength shoulder press: 10x45lb(each side), 10x90lbs(each side), 7 1/2 x180lbs (each side)

seated db lateral raise: 10x20lbs, 8x25lbs, 8x40lbs

bent over db raise: 10x20lbs, 10x25lbs, 8x35lbs

rear delt machine: 10x100lbs, 8x115lbs, 8x 140lbs

smith machine seated shoulder press: 10x45lbs each side, 8x90lbs each sides (not sure how much the bar weight, maybe 15-20 lbs)

db shrugs: 15x90's, 12x110's

 

[Nomak666]

Hell yeah bro!!!

Are you cycling?

Yess sir, 2 weeks into a test e/tren e cycle, thinking about throwing in deca and dbol within this week, right now its 250mg of test and 125mg of tren e every 4th day. thinking about adding 225mg of deca every 4th day and dbol for 4-5 weeks @ 30mg ed.

 

[Nomak666]

From now on, i will update on the following morning because im kinda tired after my last meal which is usually aorund 11-12am.

Thursday October 22nd 2009

10am: 4 packets oatmeal, 6 whole eggs, 2 slices of american cheese, about 2 cups of hash browns

12pm: 6oz penne pasta, 8oz grilled chicken with 2 tbsp evoo, 1 1/2 cups vodka sauce

230pm: pwo shake: 80grams WMS, 2 scoops of whey with water 10 minutes later

3pm: 3 cups white rice, 8oz chicken, when im done, ill drink cups of milk to get 1000+ calories for that meal

5pm: 6oz spaghetti, 8oz top loin steak, 4tbsp evoo with soy sauce and seasonings to make a garlic steak pasta dish

7pm: 2 bagels, 6 whole eggs, 2 slices of cheese

9pm: 9oz ground beef, 6 tortillas (small-medium sized), shredded cheese, made quesadillas on pan, sour cream for sauce

1130pm: 2 packets of oatmeal, 2 scoops of whey mixed with 20oz of whole milk and 2 tbsp anpb

And wow, did i feel stuffed all day, eating when you arent hungry but you gota do what you gotta do. im sure it will get easier as i get used to it. but wow do my workout feel great with all those carbs.


Workout was biceps:

Standing ez bar curl: 10x60lbs, 8x80lbs, 6x120lbs

incline db curls: 10x20s, 8x25s, 6x45s

single-arm preacher curl(machine): 10x40lbs, 10x50lbs, 8x80lbs

vbar cable curls: 10x50lbs, 10x65lbs, 6x95lbs

finished off with single arm cable curls: 10x15lbs, 10x20lbs, 8x40lbs drop set to 20lbs to failure.

ill throw in a few drop sets here and there for cable movements, as its easy to change weight and it hits all the fast twitch fibers, which is great for bringing out details when dieting. i dont think it does much as far as mass so i dont do it much but like to try different things once in a while.

workout wasnt bad, i think i hurt my lower back a couple days ago not from deadlifting either, it was from db chest press. when im done with the set, i dont drop the weights, i twist the db so its in the hammer positioning then let em drop to my knees and i stand up, i think when i stood up i leaned too far forward and let my back arch. going to chiropractor tonight to see if its just a sprain or if somethings out of place. standing bicep curls puts alot of stress on your lower back even if you dont swing, just standing there with the barbell on your thighs, i can feel it and i wore my belt the whole workout. i will still be hitting tri's today but wont go too heavy on pressdowns. pressdown puts stress on lower back as well, just close grip presses, skull krushers, dips, and ill see how i feel about pushdowns. i have discomfort just sitting down, i have to either stand or lay down. i slept on my floor last night and it actually helped a little.

 

[Nomak666]

Friday October 23rd 2009

10am: 4 packet of strawberries and cream oatmeal, 6 whole eggs, 2 slices of cheese, about 3 servings hashbrowns with some organic ketchup

12pm: 6oz(dry) penne pasta, 8oz grilled chicken, 2 tbsp evoo, 1 1/2 cups vodka sauce

Trained triceps at 130pm-230pm

PWO:230pm: 1 large lemon lime gatorade, 2 scoops whey, dextrose and maltodextrin will be here monday, will be using 50 grams of each pwo for a total of 100g of carbs

330pm: 3 cups white rice, 8oz grilled chicken

530pm: 6oz (dry) spaghetti, 4 tbsp evoo, 8oz top round steak

8pm: 6 slices of white bread, 6 whole eggs, 3 slices of cheese, 2 servings of hashbrowns

1000pm: 8oz ground beef, 6 tortillas, shredded cheese, sour cream for dipping

1230am: 2 packets oatmeal, 2 1/2 cups of milk with 2 scoops of whey, i usually make this earlier with 2-3 tbsp of peanut butter but was busy and didnt make it early and dont wanna run the blender at 1230am

Triceps

rope pushdowns: 12x50lbs, 10x65lbs, 10x80lbs (started doing these as a warm up exercise, i feel they get my elbows warmed-up and ready for close grip bench presses)

Smith machine close grip bench press: 10x105lbs, 10x155lbs, 7x215lbs

v-bar pushdowns: 10x50lbs, 10x65lbs, 10x95lbs (that was as high as the stack went, someone was using the other pulley that went higher)

seated db extension: 10x60lbs, 10x70lbs, 8x90lbs

tricep dip machine: 12x130lbs, 10x150lbs, 10x230lbs (they need to get a dip belt or something cuz this machine just isnt cutting it, puts too much stress on shoulders even when i dont let the bar come up too high)

single arm reverse grip pulldown: 10x15lbs, 8x20lbs, 8x30lbs

Bodyweight dips: 3 sets of 10

 

[hesnobradpitt]

Vodka sauce ? is it home made lol .

I have never heard of it , does it taste like vodka or is that a stupid Q


Brad.

 

[Nomak666]

Vodka sauce ? is it home made lol .

I have never heard of it , does it taste like vodka or is that a stupid Q


Brad.

Its a type of pasta sauce. You can make it yourself or buy it in the jar. i got mine in a jar. it taste very good, my favorite pasta sauce.

 

[Nomak666]

Diet and training for Saturday October 24th 2009

10am: 4 packets of oatmeal, 6 whole eggs, about 3 servings of hanshbrowns, 4 slices of toast

1230pm: 6oz pasta, 8oz chicken, 2 tbsp evoo, 1 1/2 cups vodka sauce, 2 cups of milk

3pm: bottle of gatorade with 2 scoops of whey 10 minutes later

430pm: 3 cups white rice, 8oz chicken, 2 cups of whole milk, 2 tbsp anpb

7pm: 6oz pasta, 8-10 oz top loin steak, about 4 tbspp of evoo

930pm: 6 slices of bread, 6 whole eggs, 3 servings of hashbrowns

12am: 2 packets of oatmeal, 2 1/2 cups of milk, 2 scoops of whey, 4 tbsp anpb


Legs:

Leg extension: 12x130,10x150,8x220

hack squats(my lower back was hurting a bit so i dint do regular squats): 12x90lbs, 10x180lbs, 8x270

leg press: 10x360lbs, 10x450lbs, 8x630lbs

lying leg curls: 10x95lbs, 10x110lbs, 8x150

single leg curl: 10x60lbs, 10x70lbs, 8x100lbs

leg press calve raise: 12x360lbs, 10x 450lbs, 10x630lbs

seated calve raise: 12x90lbs, 10x135lbs, 8x205

My diet has been changed to 6 meals (every 2 /2 hours, instead of every 2 hours. it was simply impossible to eat that much and be ready to eat again because it took about 20-25 minutes to finish the meal, so i upped the cals to 1200 per meal, 6 meals, instead of 1000 per meal for 7 meals)

lower back is still hurting when i stand or sit, only when i lay down do i feel less pain. hope its not bad and wont keep me out of the gym for too long.

Today is my off day, will have a cheat meal of around 1200 calories (yes i know fast food calories too, i check them before i get it). and will be laying down in bed most of the day watching football.

 

[Nomak666]

As of today, October 26th 2009, i weigh 183 pounds. i feel great, very full all the time but you gota do what you gotta do and im hoping to hit 200lbs within 2-3 months. first few weeks is alot of water gain, but i dont feel much water. weight gain will eventually slow down soon which means more food. will update on todays chest workout and diet either tonight after the monday night football game or tommorow morning.

Also got xrays for my lower back today, everythings ok, just muscle strain, i will be wearing a belt on all my workouts for the whole workouts and only make it very tight on the last heavy set.

 

[Nomak666]

Log for monday october 26th 2009

10am: 4 packets oatmeal, 6 whole eggs, 3 slices of cheese, 3 sevings of hash browns

1230pm: 6oz spaghetti, 8oz grilled chicken, 2 tbsp evoo, 1 1/2 cups red sauce

trained at 2-3pm

3pm pwo shake: 50 grams dextrose, 50 grams maltodextrin, 2 scoops of whey about 10 minutes later

4pm: 3 cups white rice, 8oz grilled chicken

630pm: 6oz pasta, 8oz top round steak, about 4 tbsp of evoo (2 for steak marinade and 2 on the pasta to avoid sticking)

9pm: 6 slices of toast, 6 whole eggs, 3 slices of cheese, 1 cup of milk

1130pm: 2 packets of oatmeal, 2 1/2 cups of milk (20oz), 2 scoops of whey with 4 tbsp of anpb


chest workout

incline db press: 10x70s, 10x80s, 8x115s

hammer strength chest press: 10x45lbs each side, 10x90lbs, 8x180

incline db flys: 10x45s, 10x55s, 8x75s

cable crossover: 10x30, 10x35, 8x50

abs: 3 sets of 20reps leg raises on incline, and 3 sets of 20 reps decline crunches.

 

[Nomak666]

Tuesday october 27th 2009

Diet

10am: 4 packets oatmeal, 6 whole eggs, 3 slices of cheese, 3 servings hash browns

1230pm: 2 1/2 cups white rice, 8oz grilled chicken breast, 2 tbsp evoo

3pm: 2 cups white rice, 8oz top round steak, 2 tbsp evoo

trained at 430-530pm

530pm: 50 grams dextrose, 50 grams maltodextrin, 2 scoops of whey, all mixed together instead of drinking protein seperately

630pm: 3 cups white rice, 8oz chicken breast, 2 tbsp evoo

9pm: 6oz pasta, 8oz sirloin, 2 tbsp evoo

1130pm: 2 packets oatmeal, 2 1/2 cups milk, 2 scoops whey, 4 tbsp anpb



Back

Lat pulldowns: 10x120, 10x140, 10x200

bent barbell row: 10x135, 8x225, 8x275

single arm hammer row(machine): 12x150, 10x200, 8x260(whole stack)

Seated v-handle row: 10x140, 8x200, 6x260(stack)

single arm high row (machine): 10x70, 10x80, 8x110

hyper-extensions: 12xbw, 12x10lb plate behind head, 10x25lb plate

 

[Nomak666]

Added up the calories, im at about 7500-7600 calories, about 800 grams of carbs including pwo carbs and trace carbs from shakes and pb. protein is at at least 50 grams per meal, no need to go higher, imo since im eating plenty carbs. but protein is about 1.5xbw. fat intake is about 195-205g (mostly healthy fats, some sat fats from milk and cheese, but milk has alot of benefits especially when bulking.

I weigh myself before i hit the weights everyday, same time so i know exactly how much i weigh. my weight is at 184.4 as of tuesday. deinitely holding water but im bulking so thats no big deal, as long as i can still see abs when i flex, i will keep bulking until the end of february. will post pics in a few weeks.

 

[hesnobradpitt]

Going great mate weight is going to start to get faster soon .

Brad.

 

[Nomak666]

Going great mate weight is going to start to get faster soon .

Brad.

i hope so, my lifts from last week feel easier this week. its only been about 3 weeks since i started the cycle so it can only get better, also got all my ai's and pct on the way, i should have ordered earlier but i procrastinated as always, but nonetheless, its coming. i was originally going to throw in deca at 450-600mg ew split into 2 shots and dbol for 4-5 weeks. im still thinking about it. to be honest, the most compounds ive used in a cycle is test base and 2 other compounds which was winny and var, other cycles have been test/tren, test/eq, test/deca, dbol kickstart with test, so my cycles were fairly simple, that way if something goes wrong, i know which compound to take out or adjust dose.

 

[Nomak666]

Wednesday October 28th 2009

10am: 4 packets oatmeal, 6 whole eggs, 3 slices of cheese, 3 servings hash browns

1230pm: 2 cups white rice, 8 oz grilled chicken, 2 tbsp evoo, 2 cups milk

3pm: 2 cups white rice, 8oz porterhouse steak(fat trimmed), 2 tbsp evoo, 2 cups of milk

shoulder training 415-530pm

530pm: pwo shake: 50g dextrose, 50g maltodextrin, 2 scoops whey

630pm: 2 1/2- 3 cups white rice, 8oz grilled chicken, 2 tbsp evoo, 2 cups milk (im no longer keeping fats low in this meal as i feel my pwo shake is more then enough and i dont need to create another insulin spike)

9pm: 6 slices of toast, 6 whole eggs, 3 slices of cheese, 1 cup of milk

1130pm: 2 packets of oatmeal, 2 1/2 cups milk, 2 scoops whey, 4 tbsp anpb

shoulder workout

hammer strength shoulder press: 10x45lbs (each side), 8x90lbs, 8x180lbs

seated db lateral raises: 10x20s,8x25s. 6x40s

bent lateral raises: 10x20s, 8x25, 8x35s

seated smith machine shoulder press to the front: 10x105lbs, 8x125lbs, 8x195lbs

single arm behind the back cable lateral raise: 10x10lbs, 8x15lbs, 8x25lbs

Behind the back smith shrugs: 12x195, 12x215, 10x285

rear delt flys on machine: 12x100, 10x115, 10x150

 

[Nomak666]

Thursday october 29th 2009

Diet was the same as yesterday

Bicep training

standing ez bar curls: 10x60lbs, 8x80lbs, 6x120lbs(very strict form)

standing db curls: 10x35s, 8x40s, 8x50s(my new high) again very minimal swinging

v-bar cable curl: 10x65lbs, 10x80lbs, 8x115lbs (stack plus 4 extra plates)

single arm preacher curl (machine): 10x50lbs, 10x65lbs, 8x95lbs

single arm cable curl: 10x20lbs, 8x25lbs, 8x40lbs

 

[Nomak666]

Friday October 30th 2009

10am: 4 packets oatmeal, 6 whole eggs, 3 slices of american cheese, 3 servings hash browns

1230pm: sushi buffet with my mother, had 2 plates filled with sushi, salmon, tuna, etc, etc

3pm: 6oz spaghetti, 8oz shell steak (fat cut off), 2 tbsp evoo, with soy sauce and seasonings

415-530pm tricep training

530pm: 50g dextrose, 50g maltodextrin, 2 scoops musclemilk

630pm: 6oz pasta, 8oz chicken, 2 tbsp evoo, 1 1/2 cups vodka sauce

9pm: 2 pieces of kfc chicken thighs (extra crispy), large mashed potatoes with a little gravy

feeling a little sick since i got home form the gym, will not have meal 6 because i feel nauseous and dont want to puke, going to bed and hoping tommorow will be better. tricep trqaining couldnt have gone better, all lifts have gone up ALOT.

Tricep training

rope pushdowns(they really warm up my elbows before hitting close grip presses): 12x50, 10x65, 8x80 (i pull the rope apart at the bottom for an extra stretch)

close grip bench on smith machine (bar weighs 15lbs): 10x105lbs, 8x155lbs, 8x235lbs

v-bar pushdowns: 10x70lbs, 10x80lbs, 8x115lbs

seated db extension(with both arms): 10x70lbs, 10x80lbs, 8x100lbs

seated dip machine: 12x145lbs, 10x185, 10x265lbs (1 plate away from full stack )

single arm reverse grip pushdowns(i feel these really bring out the horse-shoe shape: 10x15lbs, 8x20lbs, 8x35lbs)

 

[Nomak666]

taking the week off from training. lower back is getting better and pain is going away so a week away from the gym should be good. havent taken a week off in about 8 months. still gonna be eating ALOT.

 

[Nomak666]

Monday November 9th 2009

10am: 1 cup (dry) oatmeal, 10 egg whites, 2 whole eggs

1230pm: 1 1/2 cups white rice, 8oz chicken breast with a peanut sauce

3pm: 1 cup white rice, 8oz flank steak

train at 415-530pm

530pm: 50g dextrose, 50g maltodextrin, 2 scoops of muscle milk 10 minutes later

630pm: 1 cup white rice, 8oz chicken breast

9pm: 8oz 90/10 ground beef

1130pm: 2 scoops of muscle milk


Chest Training

Incline db press (lowest incline): 10x70s, 8x100s, 7x120s

hammer strength chest press: 10x90lbs(each side), 8x135lbs, 6x205lbs

incline db flys: 10x55s, 8x65s, 8x75s, 6x85s

machine flys: 10x130, 8x170, 6x230

Appetite has been crappy lately ever since i starrted letro, having some headaches and nausea, flu-like symptoms, feeling hot and cold when im sleeping. thats why i had to back off on the calories cuz i was only getting in my first 3 meals, after my pwo shake, i couldnt eat anything at all, so i rather keep 6 meals a day plus my pwo shake. still eating about 3700 calories, weights is at 183lbs, getting a little leaner since i backed off the cals this past week but i was putting on some size around my waist. i dont mind the fat gain cuz itll come off quick but if im gaining 10 pounds in 2 weeks and 8 pounds is fat, then i dont even want those 2 extra pounds of muscle. as long as my gains are going up and my lifts are going up then im happy, still got 3 1/2 months of adding on some more size so i should be around 195-200 pounds around february.

cycle:

test enanthate: 250mg every 4th day
tren enanthate: 250mg every 4th day
dostinex: .5mg every 4th day
letrozole: 2.5mg every 3rd day (will back down to 1.25 once my lump under my nipple goes away)
hcg: 250iu every 4th day for a few weeks

been on this cycle for 4 1/2 weeks. will be adding deca and dbol soon, maybe. still debating but if i do it will be 225-300mg every 4th day and dbol at 30-50mg ed for 5 weeks. but im seeing awesome strength and lean mass gains now so i might save it for when i drop the tren cuz im only running the tren for 10-12 weeks. we'll see

 

[hesnobradpitt]

how was the wk of mate , thats along cycle if you add the other decca and dbol , done any biggies like it .

I did a long tren decca dbol /winni cycle and it put lots of levels out of wack , my lipids were shot .



Brad.

 

[Nomak666]

how was the wk of mate , thats along cycle if you add the other decca and dbol , done any biggies like it .

I did a long tren decca dbol /winni cycle and it put lots of levels out of wack , my lipids were shot .



Brad.

Great. I really needed the break. And yes, thats the reason why i may not add the deca because i dont want to extend this cycle too much. i will most likely add dbol for 5-6 weeks and save the deca for a next cycle. ill start the test tren and deca all at the same time so i wont run into predicaments like this. ive done a long cycles before, and recovery wasnt bad at all. i ran test e and tren e for 10 weeks. dropped the tren then added EQ for 18 weeks with the test e. so that was a 7 month cycle and i took clomid for 6 weeks, 100mg for the first week then 50mg for the next 5 weeks with a little arimidex and i was back to normal within 8 weeks after pct. also this time im running hcg and im also doing both clomid and nolvadex for pct.

the only time i had slightly elevated blood pressure and cholesterol was when i ran winstrol with anavar, i think my bp was 169 and the normal is 120.

 

[Nomak666]

Heres my training for tuesday to today (thursday), been slacking a bit, but i will do my best to keep this log going forever, lol.

Back training: finally getting back into deadlifts again and im loving them, i never should have dropped them.

Lat pulldowns: 10x100lbs, 8x140lbs, 8x220lbs

bent over barbell row: 10x135, 8x185, 8x275 (last 2 reps were kinda sloppy but i wanted to push it as close to failure as possible

single arm hammer row(machine): 10x150, 8x200, 8x260(stack)

seated low pulley row: 10x140, 8x200, 6x260(stack)

deadlifts: 10x135, 8x225, 8x315 (onl my second time doing it since a long time ago, so im going light, dont want to hurt my lower back and its still a bit sore from a few weeks ago)

hyperextensions: 12xbw, 10x25lb plate behind head, 8x35lb plate behind head



Shoulders:

Seated hammer strength shoulder press: 10x90lbs(each side), 8x135, 6x205lbs

seated laterals: 10x20s, 8x30s, 6x45s

seated miliatry on smith machine: 10x105, 8x155, 6x245( i put the safety pin in place so when i went down on the rep, i let the bar touch the safety pin, it actually makes it easier but it doesnt hurt my rotator cuff so im gonna stick with it)

bent over rear delt raises: 10x20s, 8x30s, 8x40s

single arm behind the back cable lateral raise: 10x15, 8x20, 6x35

db shrugs: 15x100s, 12x110s, 12x125s(heaviesrt ones my gym has) will most likely switched to behind the back barbell shrugs on the smith since i need to add more poundage.



Biceps workout for today:

Standing Ez Bar curl using the outside grip: 8x80lbs, 8x100lbs, 6x140lbs

standing db curls: 10x20s, 8x30s, 6x55s(the sets is coming "cleaner" meaning minimal swinging, a few weeks ago, i had to swing a bit for the last few reps but this set was flawless)

v-bar cable curls: 10x65lbs, 10x80lbs, 10x95lbs(stack) plus 6 of those extra weight plates i maneuvered on

single arm preacher curl (machine): 10x50lbs, 8x65lbs, 8x90lbs(helped on the last 2 reps with the other hand to try and squeeze out everytihn i got)

single arm cable curl: 10x20lbs, 8x25lbs, 8x45lbs

thats it, im feeling great this week minus the headaches from the letro but im getting sick of the little lump under my left nip so im gonna keep running it till its gone then drop the dose to half. my weight is at 185 today, eating has been somewhat difficult since i started letro, dont know if its from the letro or not but, like i said, ive been getting headaches, nausea, feeling hot and cold at the same time, and loss of appetite. hopefully the lump will go away and i can drop the letro to a very very low dose so i can start eating big again.

tommorow will be triceps, one of my favorites, i actually like working every muscle and ive learned to love working legs once i started seeing RESULTS. maybe its cuz my tricep workouts fall on a friday. who knows, until then, take care everyone.

 

[Nomak666]

Friday November 13th

triceps:

Rope pushdowns: 10x65, 8x80, 8x95(stack)

smith machine close griip bench press: 10x105, 8x155, 7x245

v-bar pushdowns: 10x65, 10x95(stack), 10x95(stack) plus 6 weight plates, i think theyre 5 pounds each. to be honest, ive been doing this weight for a while, i dont know what else to do, not trying to brag but im maxing out alot of the machines and lifts, and i go to a golds gym, db's only go up to 125.

seated db extension with both arms: 10x60, 8x80, 8x100, 6x115(felt i could go higher after my 3rd set so i threw a 4th set in)

tricep dip machine: 12x130, 10x210, 10x285(stack, my first time attempting it and i banged out 8 clean ones then 2 more)

single arm reverse grip pushdown: 10x15, 8x20, 8x35

over all i had a great workout, im doing high intensity even though i have some volume in there but im maxing out on alot of the machines so i have to throw in extra exercises.

 

[Nomak666]

Saturday Nomvember 14th 2009

LEGSSSSS, Had an awesome leg workout.

Leg extensions: 12x130lbs, 10x210lbs, 8x250lbs (getting close to stacking it )

Squats(ass deep): 10x135, 10x225, 8x275, 8x315 (had alot of people staring at me, then they complimented on me and said they thought i was gonna do half reps like 90% of the people in there, but they were impressed i did 3 plates for reps ass deep, i think ass deep is the only way to squat, ive seen AMAZING results when i started doing full reps just short of lockout on top, rather then 3/4 reps of half reps even though i can up the poundage. i see so many people throwing on plates and they dont even go to paralell when they squat.

leg press(knees hit chest): 12x270, 10x360, 10x540, 8x720, same with leg presses, i go all the way down to where it hits the safety pin sometimes, less weight, of course, but it hits so much more legs and the results have been amazing, also the strength is going through the roof.

lying hamstring curl: 10x120, 10x140, 8x165

standing single-leg hamstring curl: 10x75, 8x95, 8x115

standing calf raises: 12x165, 10x215, 10x265

seated calf raises: 10x90, 10x135, 8x205

finished in 75 minutes. im off from the gym tommorow. gonna have a cheat meal or two, maybe hit up the sushi buffet for lunch. anyways, ill be back on monday to post up my chest workout.

 

[Nomak666]

IM BACK. BEEN OFF FOR 2 WEEKS, GONNA START PCT. WAS RUNNING LOW DOSE TEST FOR A FEW MONTHS 350-500MG THEN BACK DOWN TO 250MG EW. RAN TREN E FOR 8 WEEKS, THEN STOPPED. MANY REASON FOR WHY IM DONE WITH AAS, AT LEAST FOR NOW.

Anyways, i feel that i have enough mass for my height, im 5'6, 180 pounds, 10% bodyfat. im no longer going to be bulking and cutting so drastically, but instead i will eat a clean diet and keep my calories at 2900-3000, tons of carbs in my first 4 meals, none the last 2, some light cardio, and weight training 6 days a week. i will post pics tonight

Here was my shoulder workout for yesterday.

HAMMER STRENGTH SHOULDER PRESS: 12X45LB, 10X90LBS, 10X135LBS, 7X180LBS (THIS IS FOR EACH ARM)

SEATED DB LATERAL RAISES: 12X20LBS, 10X25LBS, 8X30LBS, 6X35LBS

SEATED SMITH MACHINE SHOULDER PRESS TO THE FRONT: 10X105LBS, 8X155LBS, 5X195LBS

BENT-OVER DB REAR DELT RAISE: 12X20LBS, 12X25LBS, 10X30LBS, 10X35LBS

SINGLE-ARM BEHIND-THE-BACK CABLE LATERAL RAISE: 12X15LBS, 10X20LBS, 8X25LBS, 8X30LBS

DB SHRUGS(WITH STRAPS): 15X90LBS, 12X105LBS, 12X125LBS


10AM: 1 CUP STEEL CUT OATS W/ 1 PACKET OF SPLENDA, 2 SCOOPS VANILLA WHEY WITH 12OZ WATER

1230PM: 1 1/2 CUPS (MEASURE COOKED) BROWN RICE, 8OZ (MEASURED RAW) CHICKEN BREAST

3PM: 1 CUP STEEL CUT OATS W/ 1 PACKET OF SPLENDA, 2 SCOOPS VANILLA WHEY

6PM: 1 1/2 CUPS BROWN RICE, 8OZ CHICKEN BREAST

830PM: 8OZ FLANK STEAK, 2-3 CUPS OF BROCCOLI

11PM: 6 EGG WHITES, 4 WHOLE EGGS

MY GOALS ARE TO MAINTAIN MY WEIGHT WHILE STRIPPING THE FAT OFF OF MY BODY, THE WHOLE BULKING AND CUTTING THING IS DEFINITELY FUN FOR THE MOST PART, BUT NOT HEALTHY. STRETCHING YOUR STOMACH OUT LIKE THAT THEN DIETING VERY STRICT WITH RESTRICTIVE CARBS AND CALORIES, PLUS THE CARDIO, AHH. I WOULD LIKE TO USE THIS DIET FOREVER, WITH THE EXCEPTION OF SWITCHING PROTEIN SOURCES AND STUFF LIKE THAT. THEN ONCE SUMMER ROLLS AROUND, ILL ADD A FEW CARDIO SESSIONS, AND MAYBE A FEW BEFORE BREAKFAST, BUT I DO NOT WANT TO TOUCH THE DIET BECAUSE ITS PERFECT FOR ME RIGHT NOW, NOT CRAVING FOR MORE CALORIES, AND IT GIVES ME JUST WHAT I NEED TO GET THROUGH THE DAY AND MY WORKOUT.

HOPE YOU ALL HAVE A GREAT AND WONDERFUL NEW YEAR.

 

[the.gladiator1987]

good choice bro, get to a good weight/bf % and do a clean bulk, quality muscle and more importantly good for your health.

In the summer you can add some fasted morning cardio, and start taking shorter rest times between sets. Keep the diet the same but like you said switch protein sources. Have cottage cheese once in a while, fish, tuna, etc.

 

[Nomak666]

good choice bro, get to a good weight/bf % and do a clean bulk, quality muscle and more importantly good for your health.

In the summer you can add some fasted morning cardio, and start taking shorter rest times between sets. Keep the diet the same but like you said switch protein sources. Have cottage cheese once in a while, fish, tuna, etc.

Thanks gladiator. Thats exactly what i plan on doing. I will add some cardio in march. i wanna stay around 7-8% bodyfat and around 175-180. like i said, im only 5'6 so i think im big enough for my size, and i got wheels too

 

[Nomak666]

Did biceps on thursday:

Standing barbell curl w/ EZ Bar: 10x60lbs, 10x80lbs, 8x100lbs, 5x130lbs

Alternating DB Curl: 10x25s, 8x30s, 8x40s, 6x50s

V-Bar Cable Curl: 10x65lbs, 10x80lbs, 8x95lbs, 8x125lbs

single-arm preacher curl (machine): 10x50, 10x60, 8x85, 8x95

Abs:

roman chair knee raises: 4 sets of 20 reps

kneeling rope crunches @ 50lbs: 4 sets of 20 reps


Triceps workout for friday january 8th:

Close-grip bench press on smith machine: 10x105lbs, 10x155lbs, 8x195lbs, 6x245lbs

v-bar pushdowns: 12x65lbs, 10x80lbs, 8x95lbs, 8x125lbs

seated db extension with both hands: 10x70lbs, 10x80lbs, 8x90lbs, 8x100lbs

Dips: 2 sets of 15, 2 sets of 12

single-arm reverse grip pushdown: 10x15lbs, 10x20lbs, 8x25lbs, 6x30lbs