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Starting First Cycle Test Only

cy23

cy23

New member
Well I am starting my first cycle today. The only thing I can get my hands on is test prop so I am just going to run it by itself. I was thinking 150 mg EOD, so around 525 mg per week. I was curious if anyone could give me an idea of what kind of results I should expect.

Stats-

height 6'2
weight 212.2 pounds after wake up in boxers

training about six years and started at about 135 pounds.

Squat- 375x5 so estimated 440
Front Squat- 365
Deadlift- 565
Bench- 345


I stay pretty lean even on high calories and will be taking in about 5500 a day and about 250-300 grams of protein.

I am only training 3 days a week using a modified Bill Starr 5x5 as I am more concerned with strength and body weight than looking pretty.

I was just curious as to what kind of strength gains could be expected on 525 mg of test a week. If you factor ester weight it is the equivalent of around 600 mg enanthate. I just want to keep it simple this time around. I have access to all the ancillary drugs I need for pct also.

Also how long until I start to feel the test kicking in?
 
u will feel it after the 1st week, strength and weight wise. i would say 150 EOD is too much for 1st time, 250mg per week is plenty for 1st time. I grew 20 pounds on 250mg per week for 10 weeks on test-e. Good luck bro
 
That's what everyone keeps telling so I am going to take 75 mg eod which puts me around 260 mg every week. I was thinking 12 weeks?
 
Weight - 216.6 pounds (+4.4)

So I am already up almost five pounds in 4 days. Nipples are a little itchy every once in a while but that's about it. I also noticed I am a lot more drowsy during the day which I thought was weird because my friend said he gets wired after he shoots test. Normal?

I have not trained hard for a few months and wanted to test my one rep max for every exercise instead of listing my all time PR's like I did in my first post.

Dead lift - 480 Pounds
Back Squat - 325 Pounds
Bench - 290 Pounds
Front Squat - 315 Pounds
Push Press - 205 Pounds
Incline Press - 205 Pounds

I spent my entire last workout trying to determine my maxes.

Today I just did deadlifts.

Warm up - 135 x 10
225 x 6
315 x 3

350 x 5
375 x 5
400 x 5
415 x 5

Here is a pic from that day. I feel very full and vascular today. I had a little more aggression while lifting which was nice.
 
Weight - 218.6 pounds (+6.4)

Workout this morning- Medium Day

Front squat - 135 x 10
Back squat
185 x 5
220 x 5
235 x 5
250 x 5
260 x 5

Lower back is still a little fatigued from yesterdays deads.

Incline Press
135 x 10
145 x 4
175 x 3
195 x 5
195 x 5
165 x 10

Hang Cleans
135 x 5
135 x 5
145 x 5
155 x 5
165 x 5

Pull-ups
4 sets of ten with body weight.

I am gaining weight very easily at this point and not really putting any fat on. I don't really notice any extra water weight. Before I started my cycle I had to work a lot harder to gain a few pounds compared to now. Everyday I am heavier which is great.
 
So today I took my fourth shot of test an when I pulled back a bunch of blood filled my rig. I just trashed it and started over. Is it a must to aspirate?
 
Technically yes you should aspirate to be safe........But to be honest i have never aspirated in the 10 years i have been using AAS.
 
Yeah, my buddy is in med school and told me today he does not aspirate and just to make sure there are no bubbles. I would rather be safe than sorry but how often am I going to be drawing blood? I cant afford to be throwing gear away every few days. I use a 1.5 inch needle, 25 gauge and my first three shots were perfect. Today I saw a ton of black blood and it freaked me out a little.
 
Weight - 221.6 pounds (+9.4)

My weight is increasing dramatically. I am only taking 350 mg test a week right now an it feels amazing. I am putting on a pound a day almost. I am glad I built a good natural base before I started to cycle because now I feel like I can really put on some serious weight. My nips seem to be doing ok just a bit itchy. I also have noticed I am holding more water. I am looking a bit softer. I don't really give a shit though. Here are some pictures from this morning.
 
My first cycle was just test and i put on 30pds in 3 weeks. test prop on ur first will scare u away.i love cip it gets me big quick.
 
My goal is to hit 240 pounds in ten weeks. I was going to do 250 mg a week and toyed with the idea of running 500 but I decided 350 would be best. I am loving it. Thanks for the support guys. Ten weeks of this shit... Omg... Why do you say prop will scare you away? I know it kinda sucks shooting EOD but I cant really get anything else right now. I would love some test e or cip but I dont have a good plug for it.
 
Squats

front squat
135 x 10
Olympic Squats
185 x 5
245 x 5
265 x 5
280 x 5
290 x 5


bench
135 x 15
155 x 5
195 x 4
235 x 3
255 x 5
255 x 5
215 x 12

Light as fuck but I wont get really heavy for another 2 or 3 weeks

Barbell Rows
135 x 15
210 x 5
225 x 5
240 x 5
250 x 5

Thats it. My weight was down because I tried to drink some of my friends BSN no-xplode last night and I guess I am caffeine sensitive because I almost threw up and missed my last two meals. Sucks but I want to put on about three pounds a week and by the end of my cycle I should be around 242 pounds. So this week I am shooting for at least 221 which will be very easy at this rate. Another thing is my dick does not get as hard since I started my cycle. My sex drive is always high even before my cycle but my shit just gets to like 85%. WTF??! Nasty side effect for me. Any advice woiuld be GREATLY appreciated. :(
 
cy23 said:
So today I took my fourth shot of test an when I pulled back a bunch of blood filled my rig. I just trashed it and started over. Is it a must to aspirate?
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Lol thats why you aspirate man, so you dont inject into a vein, and by the sounds of it you hit one well and truly.
you could of just pulled out the needle and put a new pin on and shot the test and whatever blood was in there it would of been fine.

Good progress so far!
 
Weight - 223.2 pounds (+11)

Today is my birthday, spending it with my woman. I will post my workout a bit later.

The weight is just coming on. I don't think too much is fat or water to be honest. I will post pics next week again. Still very vascular and have abs so what the hell I will just keep gaining. I want to push it to 240 and if I am still lean enough I will push my weight into the 250 range. That would be a crazy increase but I know all the extra weight will really allow my strength to reach a new level. I have not noticed any crazy increase in strength but just a steady boost from the test. I will start training very heavy in two weeks. I really want a seven plate dead or 675 pounds which I feel is achievable this cycle. It is a 90 pound increase over my all time max.

Just curious since this is only day eleven of my cycle, when do most of you who have run prop notice it really working? I know a lot of guys have told me with test e its around week 5 or 6 and some guys have told me you really feel prop after week 2. Any input?

Also the limp dick issue... Does anyone's shit stop working as good on a test only cycle?

Other than that I feel amazing. No real negative sides at this dose. Just easy weight gain and steady strength. I little more aggressive also but this helps in the gym.
 
Just a note for all of you running test and not gaining any weight, I am in day eleven of my cycle. I have gained weight every day except one and that is when I missed two meals the night before. Moral of the story, don't miss any meals! You cant build muscle out of nothing. And don't worry so much about your body fat either. I hear people say, watch the mirror not the scale... This works for bodybuilders but if you only weigh a buck eighty and you want to really gain some weight I say watch your strength and weight. If I am getting stronger and heavier its a good indication that I am putting on muscle mass. This advice goes for the leaner guy who might describe himself as an ectomorph. It has always worked for me. I had make sure my weight and numbers were always increasing. Or I would stay the same size with better quality but who cares about quality if you don't posses any mass:arty:?
 
Todays workout

I wanted to start going a little heavier today.

Front squat
185 x 10
235 x 5
245 x 5
265 x 5
280 x 5
290 x 5 - This set I was really pushing to get em out but it felt great to go heavier.

Standing overhead press

185 x 5 press only
205 x 3 press only
245 x 5 push press
245 x 5 push press
205 x 5 press only

I do pretty slow negatives on my push press sets and it has always really boosted my pressing power a ton. Even when doing a press without the push or doing seated dumbbells ect.

Hang cleans

185 x 5
215 x 5
235 x 5

That was it. Everything felt good. My overhead press feels great. I don't really have a sticking point which I used to have for the longest time. I drank two natural cane sodas after and had 40 ounces milk. Then I had rice with sausage, corn and two fried chicken breasts. I just weighed myself which I never do mid day because I don't feel its accurate but I was 227 pounds. Its very motivating even though when I wake up and piss I will only be around 224 I estimate. My goal is a 315 pound push press in about ten more weeks. My wrists started gettin sore doing front squats (Olympic style) then push press and then cleans, lol. I have front squated 365 pounds and my friend said my wrist looked like they were going to break off.:p

Just in case you have trouble with that area I used to do this trick after my workout where I would take around 405 or 455 and take it off the rack in an olympic front squat fashion and just do a twenty second walkout. I could feel all my stabilizer muscles going crazy but it made my 365 pound PR feel pretty light... Until I started my decent of course, lol. Then I felt like I was getting crushed. I did do back squat walkouts with around 100 pounds more than my 1rm. That had the same phycological factor. When I would do a heavy set which was around 365 for me at the time it felt light at first because my back was used to holding 550 pounds. Dont be stupid about this though and kill yourself and go overboard. I only used around 50 - 100 pounds more than my max. Happy lifting.
 
Well next time I wont have to throw away a ml of gear, lol. Thanks man. I just wanted to be safe about it.
 
So tonight I just did deadlifts.

warmup
185 x 10
275 x 6
365 x 3

415 x 5
455 x 5
505 x 3
545 x 1

everything felt good. Back was a little sore from front squats yesterday but what the hell. Acne is pretty bad on my shoulders right now.
 
Weight - 223.6 pounds (+11.4)

Yesterday I did not post my workout but here it is-

Did not squat because my lower back was still a little sore from the dead-lifts.

Incline barbell press
185 x 10
205 x 4
225 x 3
255 x 5
255 x 5
225 x 12

Chins 3 x 10
Superset with
Dips 3 x 25

Easy workout

Now for today's workout-

Front squat 135 x 10
By the way, I do these as a warm up because the front squat for me is a really good warm up. I don't know why but it seems to work a lot better for me.

Back squat
185 x 5
225 x 5

300 x 5
320 x 5
340 x 5
350 x 5

Bench

135 x 15
185 x 4

245 x 4
285 x 3
315 x 5
315 x 5
275 x 10
Bench is going good. Always gets easier which is good because this is my weak lift that has always been hard for me to improve. I could dead-lift almost twice my damn bench. As a note I used to do a dynamic effort day with about 60% my 1rm, 9 sets of 3. That did help me maintain good bar speed. Floor press for a while pretty much made my sticking point non-existent and the best ever to help my bench was using chains. After two weeks of chains only I tried the regular flat bench and it exploded up. It felt crazy easy. Also I keep the volume lower on my bench because I dont respond well to high volume in this area. Legs on the other hand...

Bent barbell rows

135 x 15
225 x 5
240 x 5
255 x 5
265 x 5

My weight is still climbing steady. I am starting to notice a bit more water and even slight increase in body fat so I cut the calories a small bit back. Now I just want three pounds a week. Nothing crazy from this amount of test but I am recovering faster and it is a great boost. Next cycle I think I will run some dbol or 50 mg anadrol as a kick start and for strength.

Happy lifting.:taco:
 
Thanks man. It just sucks because I see people in the gym who are only taking one damn ad 50 tab a day and they don't even squat or dead lift but their bench goes up 60, 70 maybe 80 pounds in a month. I wonder what would happen to my dead lift on a cycle like that. I want to pull 7 plates bad right now! 675! :evil:
 
UPDATE TIME!

Here are some comparison pics as of today

First are relaxed back shots

Most of the size increase in general is from dead lifts. I do some barbell rows and chins but dead-lifts are the cornerstone of my back training. My lower back seems a bit thicker which I know a lot of people do not find aesthetically appealing but keep in mind I am not bodybuilding. I just want to get stronger and bigger while maintaining a reasonable body fat percentage.

The next comparison shot is a front shot. I noticed my body fat is up a bit. I think the most significant change is in my shoulders which I would attribute to heavy push press with a strong emphasis on the negative. I am currently doing sets of five with 245 lbs on this movement and my goal in the next few months is a single with 315 and 15-20 reps with 245. Also my arms are thicker and I rarely train them directly because I feel it takes away from my progress in improving my compound lifts. Unless I am addressing a weakness I will work muscle groups with isolation movements.
 
I wanted to give anyone a tip if they are having trouble gaining weight. Find a Filipino woman! My girl cooks for me all the time and it helps a ton. She goes to the gym with me too and is the only woman I know who trains as hard as she does. Be warned they can be feisty as hell and expect to get blasted every now and then...;)
 
Anyway, I don't think I am going to post any pics for about two weeks. I will be doing constant updates but I think every two weeks is better for pics. Plus I will be getting a bit fatter now, lol. I don't want to keep taking pictures of myself. I may switch from whole milk to 2% soon to keep my gains fairly lean. I really want to hit 250 pounds and I cant do that if I let my bodyfat get out of hand.
 
cy23 said:
Anyway, I don't think I am going to post any pics for about two weeks. I will be doing constant updates but I think every two weeks is better for pics. Plus I will be getting a bit fatter now, lol. I don't want to keep taking pictures of myself. I may switch from whole milk to 2% soon to keep my gains fairly lean. I really want to hit 250 pounds and I cant do that if I let my bodyfat get out of hand.
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nice girl brotha! I had a little caramel girl back in the day, so fine, and loved to cook but that didnt work out. Was actually erngaged to her at 20 years old, thank god i didnt do that.

You are lookin solid, I agee with doin pics every 2 weeks youll see better progress that way too. Can you PM me your split?
 
needtogetaas said:
I hate the tren cough. feels like dieing..

Great log and great results going on bro. Welcome to the site I have not seen you before I do not think.
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I guess you are the guy to ask, could you tell me about beastdrol? I don't have tren cough either man I just drew a bunch of blood while trying to aspirate. I cant get any real orals right now so I have been considering a pro-hormone and everyone on here seems to like that beastdrol.
 
cy23 said:
I guess you are the guy to ask, could you tell me about beastdrol? I don't have tren cough either man I just drew a bunch of blood while trying to aspirate. I cant get any real orals right now so I have been considering a pro-hormone and everyone on here seems to like that beastdrol.
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its the real deal bro..if you want to give it a try you better make an order bro...its almost instinct!
 
So this is my workout from yesterday

My membership at my gym is now on hold because I am still waiting on my direct deposit to go through and did not pay my dues yet. So I think I will be out of the gym a week. Instead I am training at home. When I was a teenager I had built a pretty nice home gym. I had a good bench, squat rack and around 550 pounds all olympic weights. I also had a dumbbell rack with weights ranging from about 15-50 pound dumbbells. I got rid of a lot of things when I started training at a local gym and moved a few times but I still have a bar and weights. And I have my 50 pound dumbbells.

So in the morning as it was my last day to train in the gym I figured the one thing I could not train for a week was my bench so that is what I wanted to focus on. I figured I would work up to a max double

warm up
135 x 15
185 x 10
245 x 4
285 x 3
work sets
315 x 5 pretty easy but harder than last time because I only had a day to rest since I benched last.
Now I started to work up to a max double
325 x 2
335 x 2
345 x 2
355 x 2 this was a PR, I don't bounce my reps either and I touch my chest. I like to almost load my lats on the way down very controlled, touch my chest with a slight pause and then explode up. This was my max double so I figured I would try for a single seeing as how I would not be benching for another week.
365 x 1
I feel like I could have got 370 or 375 but I did not have a spotter and I don't want to kill myself. My girlfriend was spotting me on a few of the doubles but stopped because "I look like I am going to yell at her and explode like a tomato"... On one set The bar was moving up but slow and I saw her hands coming so I yelled "I got it!" and she proceeded to pull it off me thinking that by yelling i must have needed help. Anyway that was it.


Later that day I wanted to do a home workout'

I started with clean and press

135 x 10 strict warmup
185 x 5 strict
205 x 3 strict

235 x 1 push press here on out
255 x 1
275 x 1 which is a PR for the clean also
285 x 1 this was heavy as fuck. The clean was gettin shitty and the press had a slight sticking point. Nasty rep but a new personal record:p
now I wanted to try 295 so I waited a good 7 or 8 min and drank some water

295 x 0 I barley got the clean and I kind of hurt a small muscle in my forearm. I tried pressing this fucker but I got stuck halfway and it was to heavy to even really try to hold there so I dumped it.

Next was power snatch

I did a set of 185 x 5
then 205 x 3

I could have gone heavier but I was smoked. I was pretty hot and in the middle of the afternoon so I called it a day. I think I have slightly gone overboard with my upper body pushing movements so I will lay off a de-load a bit. The problem is if I want to squat for the next week I have to clean the weight and do heavy front squats which is always harder than the air conditioned gym with a nice rack I set up on with propper grip, ect ect.

Weight is about 222-224 range after wake up.

This week I will let my body de load and get ready for next week when I start going really heavy.

my goals for the big four are as follows-

clean and press- 300
bench- 400
front squat- 405
squat- 545
deadlift- 675

Then I want to enter a strongman competition. They have one here in cali called the golden state challenge every mid April so that gives me 7 and half months to train. I will start building implements as soon as I have the money. Any advice on strongman would be greatly appreciated.

Also I am cutting my cycle short because my girlfriend thinks I am more aggressive so I have decided to train clean from here on out. She is my world so I can not sacrifice my relationship for better performance in the gym. Happy lifting!!!

:mrmuscle:
 
So today was just deadlifts and a few sets of chins.

Warmup

135 x 10
225 x 6
315 x 3
365 x 3
415 x 3

Work sets
475 x 5
495 x 3
555 x 1

Felt heavy today. I wanted to get a triple with 555 but I wasnt feeling it. I just came off test too so maybe I just have a little less energy than normal.

All sets were done with a double over hand grip.

Right now I am trying to work up to 585 for five reps which puts me in the ball park of 675-700 pounds for my max. I think I need a belt soon because this shit is heavy. I learned from Kevin Nee to avoid using a belt as long as possible because he attributes his incredible pulling power to waiting it out as long as possible.

Weight was 224.2

Did a few sets of chins after. Nothing special. I think I did 4 sets of 6. My arms were tired for some reason.
 
My girl thinks it makes me more aggressive. She just dealt with it for a while but now she gave me an ultimatum and she wants kids. She doesn't mind me taking over the counter stuff but I have not purchased anything yet. I am going to continue my log but my weight gain came to a screeching hault, lol... I have not lost any of my gains yet. I only ran it for three and a half weeks so do you think I need hcg? I am taking Clomid right now.
 
cy23 said:
My girl thinks it makes me more aggressive. She just dealt with it for a while but now she gave me an ultimatum and she wants kids. She doesn't mind me taking over the counter stuff but I have not purchased anything yet. I am going to continue my log but my weight gain came to a screeching hault, lol... I have not lost any of my gains yet. I only ran it for three and a half weeks so do you think I need hcg? I am taking Clomid right now.
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you can still have kids on test, but if youre gonna stop it i dont think u need hcg. jus take the clomid, thats fine. what kind of test was it? test e? if it was long estered you were jus starting to see gains, that sucks you had to stop lol.

i would ask needto on what you should get, all his products are legit tho.
 
Test prop, 100mg EOD. I was getting good gains after just a few days. Like a three week cycle, lol. I got good gains off over the counter products before so I will continue that route for a while.
 
cy23 said:
Test prop, 100mg EOD. I was getting good gains after just a few days. Like a three week cycle, lol. I got good gains off over the counter products before so I will continue that route for a while.
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oh yea that will kick in the 1st week. good shit just take the clomid and youll be fine. lol first cycle 3 week cycle, you know theres nothing like the 1st cycle so that was the best gains youll get from AAS. hahah jk

yup do some beastdrol/katanadrol heard nothing but good things about all of them
 
Now beastrdol is mostly for for strength right? What does the other do. I read about beastdrol a little and people seem to love it and get a lot of strength gains from it.Which is my primary concern.
 
cy23 said:
Now beastrdol is mostly for for strength right? What does the other do. I read about beastdrol a little and people seem to love it and get a lot of strength gains from it.Which is my primary concern.
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strength i think, katanadrol is for cutting up and strength too, and diesolbolan is somethinelse too i forget. Youd have to ask Needto lol. But beastdrol seems to be the most popular
 
cy23 said:
Now beastrdol is mostly for for strength right? What does the other do. I read about beastdrol a little and people seem to love it and get a lot of strength gains from it.Which is my primary concern.
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Bro if you want to get on to needto's supp's i think you dont have much time left because he has to stop sellin them , pm the big man himself im sure he is hooking up some mad discounts on them too!
 
Yesterday I did hypertrophy for arms because they are lagging and I rarely train them. Will be back in the gym next Tuesday... for now it's the backyard.
 
I decided to run a twelve week madcow 5x5 program today to keep things simple for a while. I ran this exact program once before and it really boosted my strength. I don't know if I can get through twelve weeks at my current strength level without stalling but I am going to give it a try.

5x5 Calculator

The link to an easy spreadsheet I stole from the.gladiator1987

I used these input number for my starting weights

Squat 415
Bench 365
Row 315
Push Press 275 (really is 265 but after cleaning it also so it should about 275 off the rack)
Dead lift 565

I am back in the gym now so tonight this was my workout-
It's the week 1 friday workout. I am still a little over trained so next week I will start the program on week one but on tues, thurs, sat instead because of my schedule.


Squat
170 x 5
215 x 5
260 x 5
300 x 5
350 x 3
260 x 8

Bench
150 x 5
190 x 5
225 x 5
265 x 5
310 x 3
225 x 8

Barbell Rows
130 x 5
160 x 5
195 x 5
225 x 5
265 x 3
195 x 8


This workout was light so I kept the pace very fast and only taking enough rest between sets to change the plates out for the next set until I finished the fourth set of each exercise. Then I took about 60 seconds for the set of three.

Next was Assistance.
I don't do very much triceps assistance when doing these programs because I start to over train pretty quick with all the compound movements.

So I superseted body weight dips and barbell curls.

25 dips/ 95 x 8
25 dips/115 x6
25 dips/135 x 5

Again the pace was fast

After this I sat in the sauna with my girl for about ten minutes. Helps with recovery.

Went home and ate a bunch of food and took 3 iu's insulin. Since I am no longer taking anabolics I will take insulin post workout only three days a week. I have used insulin before and have a diabetic roommate so I have access to a meter ect. If you try insulin be smart and safe about it. This is just a warning. This shit is not a joke. One of my friends took 50 iu's thinking it was 5 and landed himself in the emergency room. Please be smart about it.

Happy lifting-:taco:
 
No I don't live in Norway. I live in sac california. If I could make twelve weeks I would be benching something like 455 pounds and pulling over 700. A little in realistic for twelve weeks to be honest.
 
cy23 said:
No I don't live in Norway. I live in sac california. If I could make twelve weeks I would be benching something like 455 pounds and pulling over 700. A little in realistic for twelve weeks to be honest.
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Yea well on my 5x5 it had jumps of 8 to 9 lbs so in 4 weeks it would be 40 lbs but id only make 5lb jumps so it was half of what it said. i went slow and steady.

I live in yuba city, im about 45 minutes north!
 
Well I will keep doing the program as it is laid out until I stall on a lift. I think I can make it 6-8 weeks. If I really pound a lot of food and sleep a lot I may be able to keep up. After twelve weeks my strength will be retarded. 450 pound strict bench for a guy my height with long arms is a lot of weight. I know I can pull a 700 pound dead in a few months but I have never benched that much. I want my weight around 245-250 about 10 % body fat. I will be a monster with that kind of strength.
 
I have been out of the gym for a few days due to some personal reasons so tonight I am training and posting a workout.
 
So tonight I just did my normal workout split.

Bench

135 x 15 - When I first started working out this was my max and now it is barley enough to even stretch my pecs if I let it sit on my chest. Its like my tendons have grown a ton stronger the past few years.

225 x 4
275 x 3

325 x 5
325 x 5
295 x 9

My bench is still going up and I think the trick is that I am only doing six total heavy sets for upper body push movements a week. 2 sets heavy bench on monday around 85%1RM, 2 heavy push press sets on wednesday 85 % and 2 heavy incline sets on Friday 85%. I also always do a drop set after each movement around 8-12 reps.

I think the key to getting stronger is to manage your training volume. For my upper body pushing movements 6 sets a week at around 85% seems to be my sweet spot. Any more and I don't gain as much. Ed Coan also did around six heavy sets a week for bench and shoulders and who is going to argue with him. I know it doesn't sound like a lot but I spent many years benching too much and it became my weakest lift. Where as deadlifts I only did about once every ten days and it goes up without me even trying.

Next was hang cleans

185 x 5
235 x 5
245 x 5- Power Cleans

Then I did a set of pullups just to get the blood flowing. That was it.

This week I am going to pull 500 pounds for five reps. That puts me around a 585 pound max. I want to increase my weight ten pounds each week for about ten weeks. Then I should be pulling 600 for five and will attempt 700 which I will record and post for anyone who cares, lol.
 
I did not workout today because I was spending time with family. I will be back in the gym tomorrow full force with updates. Pictures will be coming soon also. Sorry for the lack of good updates guys I have been taking care of personal things.
 
Ok so today is time to re-group. I am getting back into heavy training today. I have been doing these damn 5x5 splits for a while so I have decided to do some training for size. I have tried a bit of everything but this morning I read an article about Dorian Yates old training program and a bunch of people were talking shit about it. I have experimented with Dorians version of HIT but for only four weeks. This was what I experienced after four weeks-

The first few days I felt like I was not doing enough sets to really stimulate muscle growth. It took me a few workouts before I could really train with the proper INTENSITY to get good workouts. Trust me, if you train with the proper intensity you will be DRAINED by the end of these workouts. After the second week I noticed I was getting thicker and a nice dense look to the muscle. My strength was increasing rapidly also. At about this time I was getting the groove for these workouts and my ability to exert 100% effort into every set was much better than at the start. At the four week mark I quit the program because I started training with a few other guys and I did more traditional workouts for a while. I wish I had stuck it out for a while though because it was producing very unique results.

A lot of people bash Dorians training saying you need to be on tons of gear to get anything out of it and that you will surley injure yourself. I was training natural and never got injured but just as an experiment I am going to run this program for two or three months so anyone who is interested in HIT training may gain some insight or even try it themselves.

This is the training split I will be using-

Dorian Yates’ Workout Routine

High Intensity Training

Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off

Biceps

Incline dumbbell curls

* 1×10 warmup set
* 1×6-8

EZ-curl barbell curls

* 1×10 warmup set
* 1×6-8

Nautilus curls

* 1×10 warmup set
* 1×6-8

Triceps

Triceps pushdown

* 1×15 warmup set
* 1×12 warmup set
* 1×8-10

Lying EZ-curl barbell extensions

* 1×12 warmup set
* 1×8-10

Back & Read Delt

Hammer Strength pulldowns

* 1×15 warmup set
* 1×12 warmup set
* 1×8-10

Barbell rows

* 1×12 warmup set
* 1×8-10

Hammer Strength one-arm rows

* 1×8-10

Cable rows (overhand grip)

* 1×8-10

Hammer Strength rear-delt machine

* 1×8-10

Bent-over dumbell raises

* 1×8-10

Hyperextensions

* 1×10-12

Deadlifts

* 1×8 warmup
* 1×8

Chest

Incline barbell press

* 1×12 warmup set
* 1×8 warmup set
* 1×8

Hammer Strength seated bench presses

* 1×10 warmup set
* 1×6-8

Incline dumbbell flyes

* 1×10 warmup set
* 1×8

Cable crossovers

* 1×10-12

Shoulders

Smith machine presses

* 1×15 warmup set
* 1×12 warmup set
* 1×8-10

Seated laterals

* 1×12 warmup set
* 1×8-10

One-arm cable laterals

* 1×20 warmup set
* 1×8-10

Dumbbell Shrugs

* 1×12 warmup set
* 1×10-12

Legs

Leg extensions

* 1×15 warmup set
* 1×12 warmup set
* 1×10-12

Leg presses

* 1×12 warmup set
* 1×12 warmup set
* 1×10-12

Hack squats

* 1×12 warmup set
* 1×10-12

Lying leg curls

* 1×10-12 warmup set
* 1×10-12

Stiff-legged deadlifts

* 1×8-10

Single-leg curls

* 1×8-10

Standing calf raises

* 1×10-12 warmup set
* 1×10-12

Seated calf raises

* 1×8-10


This is what I did last time and like I said it did produce some unique changes in physique. I will be starting this afternoon. I am not on cycle either but I may take insulin after two or three weeks. I will log any insulin use if I decide to take it. HIT gives a little different look. A very dense look like strength training but a little fuller, at least for me anyway. Good luck to everyone out there. Hope this may be of interest to a few of you.
 
So tonight was the first workout for the new program. Like last time when I started it was hard to generate the proper intensity so I did a lot of drop sets on my working sets. Forced reps or drop sets work well but after a few good workouts your body adapts and you learn to really generate some serious intensity. That is when the magic happens. You are keeping the volume low to moderate, the frequency is low but the intensity is 110%. So EVERY workout you are stronger and pushing your body further than before forcing it to adapt. After training like this or DC training it really makes you realize how low your intensity is when you are doing volume training. Volume training works but only for so long. Same for HIT.. You just have to switch it up. Try doing more than two or three sets of squats to complete failure.... Not going to happen unless your reps are very low. Three sets of ten to absolute failure when squatting is very taxing.

I did not record my weights today because I did so many damn drops I did not want to deal with it.

Shoulders

Smith machine presses

* 1×15 warmup set
* 1×12 warmup set
* 1×8-10 -I know for these I started with 245 and got 4 reps and then did four 20 lbs drops.

Seated laterals

* 1×12 warmup set
* 1×8-10 -For these I used 50's for 8

One-arm cable laterals

* 1×20 warmup set
* 1×8-10

Dumbbell Shrugs

* 1×12 warmup set
* 1×10-12 -I think I used 100's which were light but I went to failure.
Triceps

Triceps pushdown

* 1×15 warmup set
* 1×12 warmup set
* 1×8-10 Went up to 120 on last set and did 4 drops, really toasted em.

Lying EZ-curl barbell extensions

* 1×12 warmup set
* 1×8-10 -Did 100 pounds, was feeling the pushdowns

One arm reverse pushdowns

*1x12 warmup set
*1 x8-10

Overall it was a good workout but I just couldn't summon the level of intensity I was training with like last time right off the bat. All you have to do is watch Dorian on youtube to know what I am talking about. You need a few workouts before your nervous system adapts.

Post workout was 60 grams whey and eight oatmeal cookies with 10 grams creatine monohydrate. Shorty after was six whole eggs and two cups oats (dry measure) with 16 oz 2% milk.
 
Back & Read Delts

First was pullovers

One warmup set and one set to failure with 85 pounds.

Hammer Strength pulldowns

* 1×15 warmup set
* 1×12 warmup set
* 1×8-10

Hammer Strength one-arm rows

* 1×8-10 -5 plates with a nice one second pause at the peak contraction and nice and slow on the negative.

Barbell rows

* 1×12 warmup set
* 1×8-10 -Did 295 x 5 with five twenty pound drops. I did them Yates style so the form is a little different. I was strong on these considering I did them after the hammer strength rows first by accident.

Hammer Strength rear-delt machine

* 1×8-10


OK! So today I did a few less exercises than listed but I was putting serious intensity into every set. Overall it was a very good workout. I don't get as much of a pump yet as I would like but I think that is because my test is low right now.I will start putting some sea salt on my eggs during breakfast which helps me get good pumps.

I am already getting the same effect as last time. It''s weird and I can not really explain it but these high intensity, low volume workouts start changing my body fast. Everything is full and solid. I feel strong as fuck right now. I will take pics soon and you will see what I am talking about. It just changes your body really fast and in a unique way. Dorian was a beast and I greatly respect him as a bodybuilder. He did have a very different look than a lot of other guys though and I never found his physique as appealing as some other competitors but he was fucking huge. He took it to another level and I believe his training was a contributing factor. Maybe he pushed the envelope with certain drugs but he is very intelligent and I encourage anyone looking for something new to try some of his training methods.

:taco:Good Lifting
 
You do some isolation but that was what his system had evolved into after a number of years. High intensity... Well I will let you see for yourself-

YouTube - Dorian Yates - Part 1
That is the whole blood and guts video on youtube part one.

His was into basics. What makes a muscle grow? Making it do something it has never done before.. So he had a number of movements per bodypart and only does one all out maximum set past failure with a lot of forced reps, forced negatives drop sets ect. If you train with MAXIMUM intensity you will not need any more than one set per exercise trust me.. If you are not feeling it the next day you are not pouring enough into each set.

For me it seems to work because I overtrain quickly with too much volume. I grow fast from this form of HIT. It is a good way to manage training volume. I will post pics soon and you will see the results. My weight is about the same maybe one or two pounds more but I look a lot bigger.
 
Ok so tonights workout-

Well I had a pretty hard day at work so my energy was a little low.

First was bench
325 x 5, drop to 275, drop to 225 no rest between and max reps. I wanted my bench to be at least 6 or 7 reps with 325 but I think my tris are still a little beat.

Next was hammer strength incline
another triple drop set
3 plates, 2 plates, 1 plate

Now for bis

Dumbbell curl on incline bench

55's strict on incline bench and a drop to 30's for a crazy number of reps. Really blasted those fuckers. I need to go heavier next time though.


Next was barbell curls
115 with a drop to 95 pounds

I only did two exercises for each today but I really had the intensity cranked up. Was a great workout. Post workout eating-

75 grams protein with a few brownies and creatine

then chicken fried steak with corn and potatoes and 3 cups milk. Also 2 large flour torias with about four ounces cheddar cheese.

A nice amount of fuel for the muscles.
 
Pics will be up soon, maybe tomorrow. I think my back is still gettin bigger. My arms should be getting bigger too because now I am isolating them.
 
I set a new short term goal for myself for my bench and that is to do about five reps with 365 pounds on my first set. I expected it to be higher this week but shit happens. Maybe I will add an extra rest day in between shoulders and tris and chest. I only got two days rest so maybe I need three. I could switch legs and chest. That would be better I think.
 
Busy as fuck at work... Will post updates soon. I work for a shipping company so there is a lot of lifting involved and I will have to modify my workouts due to the amount of volume we are receiving due to holiday season coming up/

Good Lifting :taco:
 
Haha. I used to have that problem but she works out with me and has never complained about it. Only woman in my life who did not have a problem with it. That's why I am keeping her/
 
my wife is my spotter and she losves the PL style too. I wish she'd get more comfortable w/ the heavy weights. 100lbs is a huge psychological barrier for her. I do get nervous when she spots on squats above 300 or bench over 250. she's tiny, but I love having a workout partner.
 
No i met her through mutual friends and she just happened to like going to gym a lot. It isn't easy to find but I am sure if you look around your gym you will see a few girls who are always in there. Not the gyms I go to. Other my girl all the females are pretty damn ugly. Then again I'm not really into white girls either so eliminates about 90% right off the bat.
 
cy23 said:
No i met her through mutual friends and she just happened to like going to gym a lot. It isn't easy to find but I am sure if you look around your gym you will see a few girls who are always in there. Not the gyms I go to. Other my girl all the females are pretty damn ugly. Then again I'm not really into white girls either so eliminates about 90% right off the bat.
Click to expand...


hahaha good shit. Usually at the gym im to in the zone to even bother lookin.

Hows the training/diet going?
 
I just took a week off. I will start tomorrow but with work I am burning up so many calories it is hard to gain any weight or strength. My bench is stuck at 365 or 370. My back is so fucking tired after work I don't even deadlift right now. My weight is sitting around 220 to 222 ish. I was getting good results from the HIT too but I might have to go to a normal type split for a while until work slows down or I get an easier job.
 
Been out of the game for a min. I got new job that is not so damn demanding and I am am making twice as much. I just had the flu and dropped over ten pounds. I will start posting here again.

My current split will be

Monday: Chest + Abs
Tuesday: Back
Wednesday: Off
Thursday: Shoulders and Hamstrings
Friday: Arms
Saturday: Quads+ Calves
Sunday: Off
 
DAMN. It has been a while since I posted on here. I had a shitty job over the holiday that was WAY too demanding to make any gains in the gym.

I have been back at it for about two weeks and I will start updating again.
 
cy23 said:
DAMN. It has been a while since I posted on here. I had a shitty job over the holiday that was WAY too demanding to make any gains in the gym.

I have been back at it for about two weeks and I will start updating again.
Click to expand...


hey bro i got a mohawk too now hahahahaha

good to see u back in here, ive been busy as well movin and doin football and school.
 
Starting my log again.

Friday: 7-2-10

Weight: 226.0

Pro- 345
Carbs- 620
Fat- 124
Kcal - 4,976


* Rope crunches to failure

* Wide grip chins 1 x 22 (will add weight next week)

* Deadlift 135 x 10, 225 x 8, 315 x 5, 405 x 1. 495 x 1, 545 failed at 5 reps (have pulled 565 x 5 a while ago and gunning for 585 for 5)

* Bent-over rows 225 x 14 underhand grip. Heavier next week

* Shrugs (forgot to do them)

* Standing BB curls to failure at 8 reps

* Machine preacher curl to failure at 10 reps

I Liked the workout but went too high on reps. Just a trial run this week. Back is a strong point for me so it grows without me doing too much. As long as I do chins and pull heavy it grows. Weight is about the same but I feel nice and full from all the extra carbs I'm taking in.

Legs are sore as hell from wed so that's a good sign. I will stick to higher volume for them for the time being. If I can make my lower half grow I will be happy. I am only pulling off the floor every other week because my lower back gets thrashed with anything over 5 plates or so for reps. The other weeks I do rack pulls but only with 405 and I start from the sticking point and really squeeze everything at the top.
 
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