SuperRockit SL 5x5

[johnnyrockit8665]

Ok here goes, I've been a member and observer to these forums for a few months now. I have learned quite a bit from you guys and I feel its time to give back. So I'll start off my journal with some stats. The names Johnny Rock and I'm 36, 5'10, 188, 19%. My goals to be in the best shape of my life and just like everyone else gain some muscle and lose some fat. A little history: I have been training since I was 15, pretty serious between ages 25-30 when I ran a couple 10 week test cycles but without good guidance they where not very pleasurable experiences. I started my own business in 05 and didn't have no time for the gym since the business pretty much consumed all my time and energy. Also my health and fitness began to go downhill during this time. The stress, long work hours, and sleepless nights began to take their toll. I closed the shop in the beginning of 09. In that time I gained at least 50 to 60 pounds, lost a lot of muscle and strength, got kidney stones twice (second time had to have surgery which I don't wish on anyone lol), I was in the hospital 4 different times in 08 alone. I was pretty much working myself to death and decided it had to stop. So I swallowed my pride and went back to work for the man running a fab shop. I started eating better, lifting again, and getting back in the shape I was in before my 30s. Then in June of last year I decided to give Beastdrol a go. I did a 4 week cycle at 20mg a day. I also used proper support and pct I had a lot better experience then I did on the test. Things were starting to look good and then just over 8 months ago I wrecked my sport bike and broke my left femur in two. The Docs put a rod in it from my hip to my knee and a couple screws. I was in the hospital for a week. I had lost a lot of blood so I had to have 2 transfusions to bring my red blood cell count back up. I was released and spent 2 months in bed. After that I couldn't take the boredom and I could get out of bed on my own so I started working out my upper body on a bowflex. 3 months later I was given the OK from the doc to start working my lower body again. I went straight to the gym after that and renewed my membership! I have been back at the gym for almost 4 months now and everything but the leg is 100%. but Its on its way at about 90%. I was squatting 250x6 B4 I got hurt and last week i pushed up 200 twice and jumping up at least 10 to 20 lbs a week for the last few weeks. With that all said the boss don't need me back at work for another 4 months or so I am gonna make the most of this long deserved break and run another Beast cycle. Im just waiting for my last check up with the doc that worked on my leg to make sure the bone is fully healed and I push up that 250 at least once. Also have a appointment with my regular doctor and I will be getting a full physical and my bloodwork done again. Both appointments are this week so Ill post how that goes. I will not start cycle till all results come back which I am collecting the last of the supps I need anyway so wont be a problem to wait. I have put a lot of research and time into this next cycle and will be posting all info in this journal. I will be open to suggestions and comments from anyone. I am gonna post my ideas on a BEAST/KATANA cycle Im gonna run, later today...

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Any update here bro?

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

Sorry I havent kept this up but I didnt have the net for a few and I hate typing anything more than a couple lines on my phone. After my first post I decided to scratch the idea of a beast/katana cycle. Mainly because my leg not being a 100% and my BF% was still to high. But since then I have made great progress. My DR gave me a clean bill of health and my leg is fully healed Also I got my BF% checked at the gym by one of trainers and It is down to 14% Anyway I got the net now and will be keeping this journal updated on a regular basis.

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Dang bro that is a story and a half!
You have come a long way to say the least.
So now you are down to 14% or so and man thats gr8.
Tell me about the workout you are currently doing.
For you to be where you are bf wise your diet is right on, and gr8!
Looking forward to hearing back from you.
Also you might just wanna look in at Mr.P, Chesty and STrongWon.
Check out their logs, maybe pick up some good ideas.
Best regards bro!

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

thanks bro for taking the time to read it and for the kind words. Im going through my hand writin journals right now so I will post my current stats, workout, and supps I am currently taking soon. Also thanks for the heads up on those logs I will definately be checking them out.

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Looking forward to seeing more from you bro.
Regards and keep on keepin on!

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

I have been going through my hand writtin journals so that I can post my current workout. So here is the breakdown of what I logged the last 7 days.

Day-1 Legs

20min warm up and stretch

Leg Press- 140x20(warm up the knees),230x12, 320x10, 370x8

Squats- 135x15, 185x12, 225x10, 245x6

Deads- 135x15, 185x12, 225x10, 275x8

Leg Curls- 75x12, 85x10, 95x10

Calve raises- 90x20, 140x20, 170x20


Legs are pretty much jello by this point so no cardio just a 15min cool down on the treadmill and 20min stretching

Day-2 Shoulders(focusing mostly on the side delts) and biceps

DB shoulder press- 40x15, 45x12, 50x12

BB behind the neck presses- 45x10, 55x10, 60x10 (I just started doing these again so Ive been working on form B4 I get the lbs. up Ive had shoulder injuries in the past)

Cable Lateral raises- I do these pretty light and do 8 second static holds at the top of every rep with the cables- 10x10, 15x10, 20x10 (I get a good pump from these thanks Nelson)

Barbell Curls- 65x10, 75x10, 80x8, 90x6

alternating DB curls on incline- 25x15, 30x12, 35x10, 40x8

concentration curls- 25xfail, 30xfail, 35xfail (rest one arm while other works final pumps)

Day-3 No weight training just cardio

60min Spin bike in AM and I usually ride mountain bike in the PM

Day-4 Back and traps

wide grip pulldowns- 80x15, 100x12, 120x10 warm up sets

wide grip pull ups- 3 sets to failure usually around 6

Bent over BB rows- 95x10, 115x10, 135x10

Rack pulls from just above the knees- 135x10, 225x10, 315x8, 365x6

One arm dumbbell rows- 50x10, 60x10, 70x8

seated DB shrugs- 65x10, 75x10, 85x10

Day-5 Chest and Triceps

Flat DB press- 40x15, 55x12, 65x12, 75x10

Dips- bodyweight to failure 3 sets (getting around 8 each time)

Flat Bench- 135x8, 185x8, 205x8

Incline DB press- 45x10, 55x10, 60x8

Cable cross overs- 25x15, 30x15

V-bar pushdowns- 40x12, 50x12, 60x10

skulls- 40x10, 50x10, 50x10

DB overhead tri extension- 40x10, 45x10, 50x10

Overhead rope extensions-40x12, 45x12, 50x10

Day-6 Rest

Day-7 cardio and abs

That was pretty much my last full week. I move pretty quickly no more than 1 minute rest between sets. Keeps my heart rate up and the blood pumping! Luckily I live next to a huge park right next to the river with mountain bike trails running all through it. So I do a lot of ridin since I am still not working full time I have plenty of time. plus it keeps me from doing to much boring ass cardio in the gym

TBC...................

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

Back and traps today! Feeling pretty good just had some N2KTS and I am ready to kill it Gonna concentrate on pull ups today try to get those numbers up. Hope everyone has a good 4th!

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Hey bro would you mind if I comment on your workout?

 

[johnnyrockit8665]

Not at all bro always open to suggestions, he who knows everything doesnt learn a damn thing!

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Ok bro here we go then,

I have been going through my hand writtin journals so that I can post my current workout. So here is the breakdown of what I logged the last 7 days.

Day-1 Legs

20min warm up and stretch

Leg Press- 140x20(warm up the knees),230x12, 320x10, 370x8

Squats- 135x15, 185x12, 225x10, 245x6 would like to see you switch to Squats and then Leg press. If you do leg press first that takes away from your squats. Squats will give you more benefit overall and require more strength. Then you polish with leg press. ON leg press when you do em, do not stop at the top or at the bottom. Make it one contimous movement, and nice and slow. Try it, you will hate it bro!

Deads- 135x15, 185x12, 225x10, 275x8 I think doing deads and squats on the same day is too taxing to your CNS bro.
I feel you would get more benefit doing deads on back or should day. Alternate these with your rack pulls below.

Leg Curls- 75x12, 85x10, 95x10 Bro you dont really need these. Your already hitting your hams in your squats. I would get rid of these and use that energy for recovery.

Calve raises- 90x20, 140x20, 170x20 Dam bro thats some work right there! Would like to see a pic of your calves bro!


Legs are pretty much jello by this point so no cardio just a 15min cool down on the treadmill and 20min stretching

Day-2 Shoulders(focusing mostly on the side delts) and biceps

DB shoulder press- 40x15, 45x12, 50x12

BB behind the neck presses- 45x10, 55x10, 60x10 (I just started doing these again so Ive been working on form B4 I get the lbs. up Ive had shoulder injuries in the past) Bro if you had shoulder issues in the past do theses in front, behind the neck is not good for damaged shoulders.

Cable Lateral raises- I do these pretty light and do 8 second static holds at the top of every rep with the cables- 10x10, 15x10, 20x10 (I get a good pump from these thanks Nelson)

Barbell Curls- 65x10, 75x10, 80x8, 90x6

alternating DB curls on incline- 25x15, 30x12, 35x10, 40x8

concentration curls- 25xfail, 30xfail, 35xfail (rest one arm while other works final pumps)
Too much curls bro. Nix one of them. Remember that you are getting bi stimulation when you do your rows too. Also I would lower your reps to not more then 8-10 and sets to 2.

Day-3 No weight training just cardio

60min Spin bike in AM and I usually ride mountain bike in the PM

Day-4 Back and traps

wide grip pulldowns- 80x15, 100x12, 120x10 warm up sets

wide grip pull ups- 3 sets to failure usually around 6

Bent over BB rows- 95x10, 115x10, 135x10

Rack pulls from just above the knees- 135x10, 225x10, 315x8, 365x6 I would do 3 sets of 5 on this bro and as heave as you possibly can. On rack pulls you want max load for back and shoulder growth. These also stimulate TEST/GH release.

One arm dumbbell rows- 50x10, 60x10, 70x8

seated DB shrugs- 65x10, 75x10, 85x10 Bro, google Power Rows. Then try them in place of these. I think you gonna like them a lot!

Day-5 Chest and Triceps

Flat DB press- 40x15, 55x12, 65x12, 75x10 I would loose these and put the energy into BBL bench.

Dips- bodyweight to failure 3 sets (getting around 8 each time) Start adding weight via a dip belt bro. you are ready. Do these after bench or they will rob your bench press.

Flat Bench- 135x8, 185x8, 205x8

Incline DB press- 45x10, 55x10, 60x8 I would go BBL and add weight bro.
For now on your bench presses.Go BBL bro. Then after you get big and strong work in the Dbls.

Cable cross overs- 25x15, 30x15 I would loose these. Use this strength on bench.

V-bar pushdowns- 40x12, 50x12, 60x10

skulls- 40x10, 50x10, 50x10

DB overhead tri extension- 40x10, 45x10, 50x10

Overhead rope extensions-40x12, 45x12, 50x10
Drop any 2 of these bro. You use way too much energy on your tries and bies. You are getting tri stimulation in all of you pressing movements bro.

Day-6 Rest

Day-7 cardio and abs

That was pretty much my last full week. I move pretty quickly no more than 1 minute rest between sets. Keeps my heart rate up and the blood pumping! Luckily I live next to a huge park right next to the river with mountain bike trails running all through it. So I do a lot of ridin since I am still not working full time I have plenty of time. plus it keeps me from doing to much boring ass cardio in the gym

TBC...................

Ok bro would like to see you re-write you workout if you like what I said. I think you will get more gains this way. And without all of that additional bi and tri work I think you will get better recovery there and to me that means more growth.
Good luck and best regards.

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

OK I will give it a shot what do you think of this?

Day-1 Legs

20min warm up and stretch

Squats-4x10-12

Leg Press- 4x10-12

calve raises- 3x20 ( I have been riding and racing bicycles since I was 10 BMX till I was 18 and Mountain bikes since then so the calves can handle quite a bit I will post pics. soon)


Day-2 Shoulders and biceps

DB shoulder press- 3x10-12

BB shoulder press- 3x10-12

Cable Lateral raises- 3x10-12

Barbell Curls- 3x8-10

alternating DB curls on incline- 3x8-10


Day-3 No weight training just cardio

60min Spin bike in AM and I usually ride mountain bike in the PM


Day-4 Back and traps

wide grip pulldowns- 3x10-12

wide grip pull ups- 3 sets to failure (today got the first 2 sets up to 8 reps and 6 on the last one)

Bent over BB rows- 3x10

Rack pulls-4x6-10 (today I hit 405x6) so I should alternate these with deads every other week?

One arm dumbbell rows- 3x8-10

Power Rows- 3x6-10 (I like these Ive done them B4. do you think they are better than power shrugs?)

Day-5 Chest and Triceps

Flat DB fly's- 2x10-12 (lightweight I need something to warm up my shoulders unless you have another suggestion)

Flat Bench- 3x8-10

Dips- bodyweight to failure 3 sets (never tried to add weight on these B4 but I will give it a try)

Incline Bench- 3x8-10

skullcrushers- 3x8-10

DB overhead tri extension- 3x10


Day-6 Rest

Day-7 cardio and abs

Let me know what you think? I appreciate the help Ive been really needing a second opinion. The last few weeks Ive been kinda all over the place trying new things trying to get a routine dialed in so I can stick to it for awhile. especially since the leg is 100% nothing really holding me back from taking this serious again. Looking forward to hearing back from you.

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

OK I will give it a shot what do you think of this?

Day-1 Legs

20min warm up and stretch

Squats-4x10-12

Leg Press- 4x10-12

calve raises- 3x20 ( I have been riding and racing bicycles since I was 10 BMX till I was 18 and Mountain bikes since then so the calves can handle quite a bit I will post pics. soon) Dam bro I guess so! jealous
This is good on legs bro!


Day-2 Shoulders and biceps

DB shoulder press- 3x10-12

BB shoulder press- 3x10-12 3x5-8. Your shoulder gonna be pretty tired from the BBL press.

Cable Lateral raises- 3x10-12

Barbell Curls- 3x8-10 3x5-8

alternating DB curls on incline- 3x8-10 3x5-8
Less is more here bro. Use heavier weights less reps grow bigger!


Day-3 No weight training just cardio

60min Spin bike in AM and I usually ride mountain bike in the PM


Day-4 Back and traps

wide grip pulldowns- 3x10-12

wide grip pull ups- 3 sets to failure (today got the first 2 sets up to 8 reps and 6 on the last one)

Bent over BB rows- 3x10 3x5-8

Rack pulls-4x6-10 (today I hit 405x6) so I should alternate these with deads every other week?
Correct broly!!

One arm dumbbell rows- 3x8-10 3x5-8
You are hitting this twice so 8 reps max.

Power Rows- 3x6-10 (I like these Ive done them B4. do you think they are better than power shrugs?) Sorry bro I ment Power Shrugs. 3x5=8 remember this is using max weights and you get stimulation here from dead lifts too.

Day-5 Chest and Triceps

Flat DB fly's- 2x10-12 (lightweight I need something to warm up my shoulders unless you have another suggestion) ok

Flat Bench- 3x8-10

Dips- bodyweight to failure 3 sets (never tried to add weight on these B4 but I will give it a try) good, then you will start to see the results bro. Vertical hits shoulders. Head down on chest and legs forward hits chest. So alternate them.

Incline Bench- 3x8-10

skullcrushers- 3x8-10 3x5-8

DB overhead tri extension- 3x10 3x5-8
You hit these in your presses too so we wanna cut the reps back a bit here.


Day-6 Rest

Day-7 cardio and abs

Let me know what you think? I appreciate the help Ive been really needing a second opinion. The last few weeks Ive been kinda all over the place trying new things trying to get a routine dialed in so I can stick to it for awhile. especially since the leg is 100% nothing really holding me back from taking this serious again. Looking forward to hearing back from you.

Nice job. Just a few little tweaks and your good to go bro! Run this 10-12 weeks and then consider 5x5!

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

Nice job. Just a few little tweaks and your good to go bro! Run this 10-12 weeks and then consider 5x5!

Sweet bro I appreciate you taking the time. I think I can handle that I gotta keep telling myself less is more. lol Next up I am going to tackle diet and supps and get that all dialed in.

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Good work bro. KTS!!
EXACTLY!! for most peeps Less Is More
Unless a person were obese to begine with.

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

So I started the new routine off with legs today. Thanks again Zed for helping me get this dialed in I think its gonna be the way to go

So I started the day off with a 15min warm up on the the treadmill and about 10 to 15 min on the speed bag and jump rope. Felt pretty good so I headed to the squat rack!

Squats-135x12, 185x12, 205x10, 225x10
Leg Press-180x12, 260x12, 310x10, 360x10 (Not counting sled weight)

I was feeling it on that last set but was pretty stoked that I got a couple more than last week

I kept everything slow and controlled. strict from

After that off to calves

I did these on a donkey calve raise style machine with pullies so dont know how accurate the weight is I know its different then the seated raise.

140x20, 180x20, 220x15

Very pleased with today Tomorrow shoulders and biceps can not wait

Still working on diet this is the first time that I have really broke down everything I ate in detail so it is taking a minute. I am using Fitday to help log so I am in the process of setting it up. I will post a soon as I think I have a good game plan.

Also today I just started a little stack with Anabeta, Alpha t-2, and Oxyelite to try to get the rest of this lingering fat around my waist but still keep the muscle and the strength climbing we will see how it goes. Tomorrow I will get more detailed Time to Crash!

TBC...............

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

Does anyone know if there is a way to change the title of this thread to just My Journal since I am not currently using beast or katana. Anyway if you can help me out I would appreciate it.

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Very nice write up bro!
Dont forget on your legpress. The entire set should be one steady continous motion. No stop at the top or at the bottom. Picture a pisten driven by a crankshaft. No need to lock out at the top.

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

So here we are at Day-2 of the new routine and my Anabeta stack but more about the stack later. Lets start this off with the work, Shoulders and Biceps today. I got to the gym around 7 this morning which is perfect time because no one is there. Maybe 5 or 6 people in the free weight area. So I jumped on a treadmill and started my day with a 20 min. warm up then off to the DB area and got this day started..

DB press-40x10, 45x10, 50x10-nice little warm up

BBL press-95x8, 105x6, 125x6-I did these standing military style pretty strict form except for the last couple at 125

Side Laterals-10x10, 15x10, 20x8-by this time my shoulders where on fire

BBL curls-70x8, 80x8, 90x8-always get a good pump from these

Alt. DB curls-35x8, 40x8, 45x6- slow and steady barely got the last one

I finished up with a half hour on the spin bike and headed home. Another good day at the gym.



Very nice write up bro!
Dont forget on your legpress. The entire set should be one steady continous motion. No stop at the top or at the bottom. Picture a pisten driven by a crankshaft. No need to lock out at the top.

Thanks Bro! I'm pickin up what your thowin down The first 2 sets where perfect the 2 over 300 I paused on the last couple reps. Should I drop weight till I can get all 10 smooth?

So all in all a good day! I feel like a sponge right now so any input would be greatly appreciated. I am gonna post diet and supps within the next hour.

TBC...........

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

Ok, before I post my diet I wanted to start off by stating what my goals are. I want to take the next two months and prep for my next cycle. Goal #

1-Get a routine dialed in that will give me the most bang for my buck! Which with the help of Zedhed I am close to that goal.

2-Get my diet broke down so I know exactly what my intake is of cals, carbs, protein, and fat. I have set up a food journal at fitday and I have figured out my BMR. Which alot higher than I thought so I get to eat more Up to this point I just cut out all the fast food. Started cooking all my own food and quit eating junk food. I have lost 50 lbs. since I started rehab on my leg.

3-Get my next cycle in stone so I can collect everything I need for the cycle and pct. After some extensive research over the last year or so I have decided that a low dose test and eg cycle. Or a test base with an oral like beast or katana instead of an oral only cycle. I'll get more into that after I get my diet down.

4-Take the proper supps to not only prep for the cycle but also continue making gains and dropping a little more body fat.

now that I got that out of the way, next up The Diet

 

[johnnyrockit8665]

Re: My journal and to start it off a stack of BEAST/KATANA

Here's my findings from Fitday....

My BMR=2869 Cals to maintain 190lbs at 5'10

16oz Chicken, breast, skin not eaten
4 Egg, white only, cooked
2tbs Olive oil
2cups Broccoli, cooked, from fresh, fat not added in cooking
2 Egg, whole, cooked
1cup Asparagus, cooked
1cup Spinach, cooked, from fresh, fat not added in cooking
2serv protein shake
2tbs natty PB (sunland)2 tb.
1cup Sweetpotato, baked, peel not eaten, fat not added
1cup Oats, raw
1cup Milk, 2% fat

Totals 42p/34f/24c

2,841 cals.

109.3 fat

175.8 carbs.

304.4 protein

The protein is spread out pretty evenly over 6 meals I substitute beef, turkey and fish for chicken 4 to 6 meals a week. Most of the carbs I ingest are B4 noon I and I start my day at 6am. If I go ride in the afternoon I will add some trail mix and/or fruit for some xtra carbs. Other than that nothing but meat and veggies the rest of the day. That in a nutshell is my diet plan for the next couple months. Any input on this would be greatly appreciated. If this is not enough info let me know and I will post something more detailed.......

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Looks good to me bro.
Good job posting that up too man!

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

So here we are at Day-2 of the new routine and my Anabeta stack but more about the stack later. Lets start this off with the work, Shoulders and Biceps today. I got to the gym around 7 this morning which is perfect time because no one is there. Maybe 5 or 6 people in the free weight area. So I jumped on a treadmill and started my day with a 20 min. warm up then off to the DB area and got this day started..

DB press-40x10, 45x10, 50x10-nice little warm up

BBL press-95x8, 105x6, 125x6-I did these standing military style pretty strict form except for the last couple at 125

Side Laterals-10x10, 15x10, 20x8-by this time my shoulders where on fire

BBL curls-70x8, 80x8, 90x8-always get a good pump from these

Alt. DB curls-35x8, 40x8, 45x6- slow and steady barely got the last one

I finished up with a half hour on the spin bike and headed home. Another good day at the gym.



Very nice write up bro!
Dont forget on your legpress. The entire set should be one steady continous motion. No stop at the top or at the bottom. Picture a pisten driven by a crankshaft. No need to lock out at the top.

Thanks Bro! I'm pickin up what your thowin down The first 2 sets where perfect the 2 over 300 I paused on the last couple reps. Should I drop weight till I can get all 10 smooth?
No bro, thats fine on the last ones. You gonna build some awsome legs bro!

So all in all a good day! I feel like a sponge right now so any input would be greatly appreciated. I am gonna post diet and supps within the next hour.

TBC...........

Good job brother

 

[zedhed]

Re: My journal and to start it off a stack of BEAST/KATANA

Ok, before I post my diet I wanted to start off by stating what my goals are. I want to take the next two months and prep for my next cycle. Goal #

1-Get a routine dialed in that will give me the most bang for my buck! Which with the help of Zedhed I am close to that goal.

2-Get my diet broke down so I know exactly what my intake is of cals, carbs, protein, and fat. I have set up a food journal at fitday and I have figured out my BMR. Which alot higher than I thought so I get to eat more Up to this point I just cut out all the fast food. Started cooking all my own food and quit eating junk food. I have lost 50 lbs. since I started rehab on my leg.

3-Get my next cycle in stone so I can collect everything I need for the cycle and pct. After some extensive research over the last year or so I have decided that a low dose test and eg cycle. Or a test base with an oral like beast or katana instead of an oral only cycle. I'll get more into that after I get my diet down.

4-Take the proper supps to not only prep for the cycle but also continue making gains and dropping a little more body fat.

now that I got that out of the way, next up The Diet

Rock Solid plan bro. Comendations to you for using your head and doing it right from the get go!
Nipple shakers for you bro!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Thanks bro, gotta love those nipple shakers I have definitely learned from passed mistakes. I want to do this right this time with little risk to my health. Also its not cheap to do a cycle correctly I do not want to waste my hard earned $$$$$$.

Not much to report as far as the gym goes today. I got up early to beat the heat here in the valley (its been 105 the last week) and got in a 15 mile bike ride. Low intensity, legs are still recovering so I just rode on the flat land no climbing. So now the plan is to relax the rest of the day and continue working on my next cycle. I will also post what supplements I am taking and my ideas on the cycle later today. Need to get some input B4 I place my order which needs to be done asap.

oh and thanks for changing the thread title I like that alot better!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Since I joined EF my whole perception of weight training, diet, supplementation, and use of aas has totally changed. Out of all the supps I have taken over the years I have to honestly say that the best ones I have ever taken are from N2BM, Orbit, and Mr Supps
Every product that I have tried from these companies has worked the way they say it does and you can not beat the great deals. With that said here is my list:

Gear-I take 4 pre workout and 4 post, and 2 at each of 3 meals

N2slin-I 3 a day spread out evenly

Krill-2 a day am/pm

Animal Stack-1 pack a day

Advanced probiotic-1 a day

Ancient Strength-3 pre-workout and am on off days

Creatine MH1000-2 serv. daily

Whey to build muscle- 2-4 serv. daily

N2KTS-2-3 a week on workout days only

Forged burner-2 a day

I have been taking all those for the last 12 wks solid. I have definitely felt a difference switching to these products and will continue taking most of them on a daily basis.

A few weeks ago I seen some posts talking about PES Anabeta and I checked it out and it seemed like guys where getting some good results from it. So I thought I would give a try in a little 30day stack I put together to help get my body fat down a little more, but keep my strength going up and if I am lucky still gain some lean muscle along the way. I think this, and keeping my diet in check by regulating my carbs for activity and keeping my protien intake up to at least 1.5 grams per lbs. if not more I can accomplish what I am setting out to do. So here is the stack.....

PES Anabeta-as directed and I go to the gym first thing in the morning so the timing works out good. 1 pre, 1 post, 2pm, 7pm

N2BM Bridge-3 spread out with meals. Ive got enough to run this for 60 days pre aas cycle

PES alpha T2- 3 a day 2 in the am 1 pm. Ive used this before in a stack with erase and was pleased with results.

OxyElite Pro- 2 a day 1 am, 1pm This is the first time I have taken this one we will see how it goes.......

Since starting this I have dropped the forged burner but not because it wasn't working. Burner is one of my favorites but to many stims. Also I put away the N2KTS for the time being..... Its nice to switch stuff like that up from time to time.

I am on the 3rd day so far and I can definitely feel the oxyelite and alpha. The bridge and Anabeta are starting to load up. I am hoping they kick in at the same time that I settle into the new routine and diet. I will keep posting updates along with my daily workouts. Any questions along the way I will be happy to answer them and any suggestions will be greatly appreciated..........

 

[zedhed]

Re: My journal and pre cycle prep

Bro you really do very nice write ups on the supps. This is gr8 info for all us. Much appreciation bro!
Thanks on the title change, glad you like it.
KTS bro you doin a gr8 job on here!!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Bro you really do very nice write ups on the supps. This is gr8 info for all us. Much appreciation bro!
Thanks on the title change, glad you like it.
KTS bro you doin a gr8 job on here!!

Thanks Bro! As you may be able to tell Ive had a lot of time to read over the last year since my accident.lol, Plus I have found that keeping this journal going motivates me and helps me stay on track. On top of that its great having the input from bros like yourself its been extremely helpful. oh and your welcome anyway I can give back I will. I will do my best to keep this interesting..........

And to anyone following my journal or the others on EF, don't just sit there reading posts and not posting anything, get involved! Don't be afraid to show support, believe me it helps tremendously.....some of the info on here is priceless at least show some respect to the people that take the time to share it.and let them know you appreciate it so they will continue doing what they do.......and lets keep killing it!!!!

To Be Continued...................

 

[zedhed]

Re: My journal and pre cycle prep

^^^Nice bro!^^^^

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

I opened my eyes around 430am got up and got ready to go fishing at the river which is maybe a 15-20 minute bike ride from my place. Left by 5 and was back at 8 didn't catch a damn thing. Guess that's why they call it fishin

After I got back I mixed me up a little pre work out shake, drank it down. Then I gulped down my morning supps and headed to the gym!
By the time I walked through the door of the gym I was feelin pretty jacked and I headed straight to the DB's and started warming up the shoulders and chest with some light flies. After a couple sets shoulders were warm and I was already starting to feel a pump in my chest. So I kicked on some SLAYER on my ipod looked at the empty bench in front of me and said to myself lets get this day started..........

Day-4 of 30 Chest and Triceps

Flat DB fly's- 2x12 light warmup

Flat Bench- 165x8, 185x8, 205x7-I could have pushed a little more but didn't have a spotter. Still got a pump though!

Dips- bodyweight 3x8 they don't have a belt to add I am going to get one asap though

Incline Bench- 145x8, 165x8, 185x6

skullcrushers- 50x8, 60x8, 70x6

DB overhead tri extension- 45x8, 50x8, 55x8

I kept the pace up less than a minute between sets. my tris where on fire all in all another good day at the gym

Still haven't noticed to much from the Anabeta but I didnt expect to yet. Feeling good energy from the Oxyelite not to shaky but I got a good tolerance for stims.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

I just noticed I did Chest instead of Back today haha Its all good though my legs where still a little sore anyway They will be ready for some heavy deads tomorrow though

So I have been putting alot of time, money, thought and research into my next cycle and pct. I am looking to put together a good lean bulk cycle. I am not into the bulking and cutting idea I just want to keep my fat percentage going down and my muscle and strength up. So this is what I am thinking.....

cycle

1-10 GP Test Sust-500 weekly 250 mon and thurs
1-10 GP Bold EQ-400 weekly 200 mon and thurs
1-3 Beastdrol kickstart-30mg daily
3-10 HCGenerate-as directed
1-10 N2Gaurd-as directed (gonna start pre-loading this 2-weeks
prior to start of cycle)

PCT

1-4 Post cycle-as directed
1-4 Unleashed-as directed
1-4 Forma-5 pumps am/5 pumps pm (Ive got a couple of bottles
just in case I need it during cycle
1-4 Phytoserms-as directed

Let me know if I am missing anything. I also have a couple ques.

I have done test only cycles before but never 2 injectables at a time. Is it best to load them both in the same pin at the amount I am doing of each? Or 2 seperate pins each time? so 4 shots total a week.

What is the smallest pin I can use to inject both oils?

Do you think that is enough support and pct for that type of cycle?

I also have some trenazone that I might throw in the last 4 to 6 weeks of the cycle if I feel it will add anything to it at the time. Please critique gonna be spending cash soon..........

 

[zedhed]

Re: My journal and pre cycle prep

I just noticed I did Chest instead of Back today haha Its all good though my legs where still a little sore anyway They will be ready for some heavy deads tomorrow though

So I have been putting alot of time, money, thought and research into my next cycle and pct. I am looking to put together a good lean bulk cycle. I am not into the bulking and cutting idea I just want to keep my fat percentage going down and my muscle and strength up. So this is what I am thinking.....

cycle

1-10 GP Test Sust-500 weekly 250 mon and thurs Good
1-10 GP Bold EQ-400 weekly 200 mon and thurs Good
1-3 Beastdrol kickstart-30mg daily Go weeks 1-4 bro unless you have any reason not to. That is the typicle time frame for Beast.
3-10 HCGenerate-as directed ...
1-10 N2Gaurd-as directed (gonna start pre-loading this 2-weeks
prior to start of cycle)Dont know that you need to front load, but wont hurt.

PCT
All of this should be after your last injection bro, IMO. May wanna check it with stevesmi or RADAR.

1-4 Post cycle-as directed
1-4 Unleashed-as directed
1-4 Forma-5 pumps am/5 pumps pm (Ive got a couple of bottles
just in case I need it during cycle
1-4 Phytoserms-as directed

Let me know if I am missing anything. I also have a couple ques.

I have done test only cycles before but never 2 injectables at a time. Is it best to load them both in the same pin at the amount I am doing of each? Or 2 seperate pins each time? so 4 shots total a week. Thats what I do. Mix em.

What is the smallest pin I can use to inject both oils? 25ga maybe a 28ga.

Do you think that is enough support and pct for that type of cycle? You have the right stuff but your timing is off bro.

I also have some trenazone that I might throw in the last 4 to 6 weeks of the cycle if I feel it will add anything to it at the time. Please critique gonna be spending cash soon..........

Dont know this product.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

PCT
All of this should be after your last injection bro, IMO. May wanna check it with stevesmi or RADAR.


oops I typed that out wrong this is what I meant to type.
10-14 Post cycle-as directed
10-14 Unleashed-as directed
10-14 Forma-5 pumps am/5 pumps pm (Ive got a couple of bottles
just in case I need it during cycle
10-14 Phytoserms-as directed

Does that look better Zed?


1-3 Beastdrol kickstart-30mg daily Go weeks 1-4 bro unless you have any reason not to. That is the typicle time frame for Beast.

I ran Beast before on its own and the 4th week the sides really kicked in. Back pumps etc. Do you think that running the test would help with that at all?



I also have some trenazone that I might throw in the last 4 to 6 weeks of the cycle if I feel it will add anything to it at the time. Please critique gonna be spending cash soon..........

Dont know this product.

I heard about this from Orbit. thought it might be something to try.

Antaeus Labs: Products

EliteFitness.com Bodybuilding Forums - Announcements in Forum : Bodybuilding Supplements

 

[zedhed]

Re: My journal and pre cycle prep

PCT
All of this should be after your last injection bro, IMO. May wanna check it with stevesmi or RADAR.


oops I typed that out wrong this is what I meant to type.
10-14 Post cycle-as directed
10-14 Unleashed-as directed
10-14 Forma-5 pumps am/5 pumps pm (Ive got a couple of bottles
just in case I need it during cycle
10-14 Phytoserms-as directed

Does that look better Zed?
Yep bro much better!


1-3 Beastdrol kickstart-30mg daily Go weeks 1-4 bro unless you have any reason not to. That is the typicle time frame for Beast.


I ran Beast before on its own and the 4th week the sides really kicked in. Back pumps etc. Do you think that running the test would help with that at all?
You will prolly still get the sides. What other sides (aside from back pumps)?
For back pumps take Taurine.



I also have some trenazone that I might throw in the last 4 to 6 weeks of the cycle if I feel it will add anything to it at the time. Please critique gonna be spending cash soon..........
I think if I were gonna use this, I might try it at the end of the cycle. Might interesting to see how much of an end boost it would provide. Then just before PCT I would use Bridge.

This is a little bit out of my league. Let me get RADAR and stevesmi to chime in on this bro.

Dont know this product.

I heard about this from Orbit. thought it might be something to try.

Antaeus Labs: Products

EliteFitness.com Bodybuilding Forums - Announcements in Forum : Bodybuilding Supplements

Thanks for the links bro.

 

[RADAR]

Re: My journal and pre cycle prep

PCT
All of this should be after your last injection bro, IMO. May wanna check it with stevesmi or RADAR.


oops I typed that out wrong this is what I meant to type.
10-14 Post cycle-as directed
10-14 Unleashed-as directed
10-14 Forma-5 pumps am/5 pumps pm (Ive got a couple of bottles
just in case I need it during cycle
10-14 Phytoserms-as directed

Does that look better Zed?


1-3 Beastdrol kickstart-30mg daily Go weeks 1-4 bro unless you have any reason not to. That is the typicle time frame for Beast.

I ran Beast before on its own and the 4th week the sides really kicked in. Back pumps etc. Do you think that running the test would help with that at all?



I also have some trenazone that I might throw in the last 4 to 6 weeks of the cycle if I feel it will add anything to it at the time. Please critique gonna be spending cash soon..........

Dont know this product.

I heard about this from Orbit. thought it might be something to try.

Antaeus Labs: Products

EliteFitness.com Bodybuilding Forums - Announcements in Forum : Bodybuilding Supplements

Welcome to Elite johnnyrockit8665,I would like to respond to a few things,first lets go back close to the beginning, where you mentioned stretching, I would avoid it until you get warmed up,i would go into the exercise light and proceed with my training from that, after the workout is over and the muscles are filled with lood only then should stretching be performed,actually stretching after working out actually helps muscles grow.


PCT
This is laid out nice and clean
10-14 Post cycle-as directed
10-14 Unleashed-as directed
10-14 Forma-5 pumps am/5 pumps pm (Ive got a couple of bottles
just in case I need it during cycle
10-14 Phytoserms-as directed




I love Beastdrol it's now my favorite oral,I would add 500mg of Test Cypionate /enanthate to this to really boost things.

Now i see you mentioning this Trenazone ,personally i like taking things that havn't been tried one step at a time.
However Trenazone's transdermal delivery system is non-mutagenic, non-teratogenic, and is essentially pharmacologically inert. The greatest risk associated with its use is the development of contact dermatitis -- which, if developed, will quickly subside once use is discontinued.

With regards to the active ingredient:
Dienolone is a potent anabolic hormonal product. It is not to be used at doses exceeding 150mg/day.
so this could make a nice finisher if you decide to add it. The PCT will cover it.
Good luck on your cycle.

 

[zedhed]

Re: My journal and pre cycle prep

Much thanks RADAR!!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Welcome to Elite johnnyrockit8665,I would like to respond to a few things,first lets go back close to the beginning, where you mentioned stretching, I would avoid it until you get warmed up,i would go into the exercise light and proceed with my training from that, after the workout is over and the muscles are filled with lood only then should stretching be performed,actually stretching after working out actually helps muscles grow.


PCT
This is laid out nice and clean
10-14 Post cycle-as directed
10-14 Unleashed-as directed
10-14 Forma-5 pumps am/5 pumps pm (Ive got a couple of bottles
just in case I need it during cycle
10-14 Phytoserms-as directed




I love Beastdrol it's now my favorite oral,I would add 500mg of Test Cypionate /enanthate to this to really boost things.

Now i see you mentioning this Trenazone ,personally i like taking things that havn't been tried one step at a time.
However Trenazone's transdermal delivery system is non-mutagenic, non-teratogenic, and is essentially pharmacologically inert. The greatest risk associated with its use is the development of contact dermatitis -- which, if developed, will quickly subside once use is discontinued.

With regards to the active ingredient:
Dienolone is a potent anabolic hormonal product. It is not to be used at doses exceeding 150mg/day.
so this could make a nice finisher if you decide to add it. The PCT will cover it.
Good luck on your cycle.

Thanks for the warm welcome Radar. I have read many of your post and learned alot from you my friend.

So no stretching before save it for the end I knew it was good to wait till I was warmed up, but I didnt know it actually helps with muscle growth.

I am using the beast as a kickstart to 10 weeks of 500mg of Test Sust. and 400mg of EQ. Correct me if I am wrong but I thought that would be enough on the Test?

I am still not a 100% on the trenazone yet, I might just kick it to my buddy or save it for another time. I also think it might be a good finisher from what I have read about it.

thanks again

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Today was back and trap day so lets get right to it:

wide grip pulldowns-120x12,130x12,140x10

pull ups-bodyweight x6 for all 3 sets (slow and controlled)

bent over BBL rows-95x8, 115x8, 135x6

deads-135x10, 185x10, 225x8, 280x8 (all these felt real good next time I am hoping to get this back in the 300s)

power shrugs-225x8, 275x8, 315x8 I was watching you tube videos and seen people pulling them from the ground. I do them from just above the knee. Am I getting low enough?

One arm rows-50x8, 60x8, and 75x6

I was feeling pretty good after that so I hit up about 30 min on the spin bike keeping about a 120 bpm heart rate. Wiped the sweat from my brow and heading home. Looking forward to a day off tomorrow. It will give me some time to premake some food for the week and take some needed rest.

 

[stevesmi]

Re: My journal and pre cycle prep

awesome thread.. i'm glad you dropped from 19% down before starting a cycle... i hope others read this and understrand the benefits of doing that. had you run your cycle at 19% you would of ran into possible high bp,insomnia, anxiety, and fatigue on your cycle which would of crippled your workouts.

as far as PCT radar covered it well... i do like to run hcg on cycle starting week 4 anytime i am running an injectable cycle to keep the nuts plump, running 250iu's 2X per week along with the hcgenerate and your nuts will stay plump and IMO your landing will be softer. also once you inject ur last sustanon shot during those 3 weeks the esthers are clearing i like to up my hcg to 1000iu's e3-4 days. i've done this strategy my last 3 cycles and my landings have been soft so it has worked well for me. also i like to do a couple HMG doses along with my last 2 hcg injections...

 

[zedhed]

Re: My journal and pre cycle prep

Much thanks bro!!

 

[zedhed]

Re: My journal and pre cycle prep

Today was back and trap day so lets get right to it:

wide grip pulldowns-120x12,130x12,140x10

pull ups-bodyweight x6 for all 3 sets (slow and controlled) Thats pretty dam good bro!

bent over BBL rows-95x8, 115x8, 135x6

deads-135x10, 185x10, 225x8, 280x8 (all these felt real good next time I am hoping to get this back in the 300s) Bro, try 135x10 WU, 225x5, 280x3, 315/320-2 or 3 sets of 5. I think you got in in you bro.

power shrugs-225x8, 275x8, 315x8 I was watching you tube videos and seen people pulling them from the ground. I do them from just above the knee. Am I getting low enough? No bro you do them from just above the knees like you are. Thats just fine. Pulling them from the ground is not a correct power shrug.

One arm rows-50x8, 60x8, and 75x6

I was feeling pretty good after that so I hit up about 30 min on the spin bike keeping about a 120 bpm heart rate. Wiped the sweat from my brow and heading home. Looking forward to a day off tomorrow. It will give me some time to premake some food for the week and take some needed rest.Try to hold your HR around 130 min bro.

Gr8 log bro, nipple shakers for you dude!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Gr8 log bro, nipple shakers for you dude!

Thanks bro I was feeling pretty strong yesterday When I do deads again I will give that break down a try! I am feeling those power shrugs today to. After a full week of the new routine I am really pleased with it. It is allowing me to concentrate more on the big lifts. It feels good to be lifting weight over 300lbs again. I think I can handle 130 BPM I will pick up the pace a little bit.

I want to make 1 minor adjustment, To the weekly schedule:

Day-1 Legs and Abs

Day-2 Shoulders and Biceps

Day-3 Cardio

Day-4 Chest and Triceps

Day-5 Back and Traps

Day-6 Off

Repeat

Do you think that breakdown is giving each body part enough rest before hitting them again? I am pretty confident this would be the way to go.

Thanks again brother zed!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

awesome thread.. i'm glad you dropped from 19% down before starting a cycle... i hope others read this and understrand the benefits of doing that. had you run your cycle at 19% you would of ran into possible high bp,insomnia, anxiety, and fatigue on your cycle which would of crippled your workouts.

I think that might be why I had some bad sides from my last Beast cycle. My BF% was high at the time. I had all those sides expecially the 4th week. I didnt really understand cause I was taken taurine the whole time and eating alot of carbs. My diet is not quite as clean as it is now but it was not terribly bad

as far as PCT radar covered it well... i do like to run hcg on cycle starting week 4 anytime i am running an injectable cycle to keep the nuts plump, running 250iu's 2X per week along with the hcgenerate and your nuts will stay plump and IMO your landing will be softer. also once you inject ur last sustanon shot during those 3 weeks the esthers are clearing i like to up my hcg to 1000iu's e3-4 days. i've done this strategy my last 3 cycles and my landings have been soft so it has worked well for me. also i like to do a couple HMG doses along with my last 2 hcg injections...

Thanks bro! I have been doing my research on HMG and HCG today and I think I will add them in like you suggested looking into ordering them now. Do you think the forma is plenty for estro? I used it on my beast cycle and had no issues.

Thanks again for your help....

Johnny Rock

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

: Today has been a bitchen off day! and I didnt do a damn thing. It wasnt a total waste of a day though, I did do more research and put some more thought into my next cycle. Due to recent info I made a couple changes. Check this out.....

I am gonna drop the EQ

1-10 Test Sust at 600 weekly 300mon and 300thurs (or should I
leave at 500?)
1-4 Beast 30mg
3-10 HcGenerate as directed
4-10 hcg 250iu twice a week mon and thurs
1-10 N2Gaurd as directed

10-13 hcg 1000iu twice a week/hmg on the last two inj. of hcg
how much?
10-14 unleashed/post cycle as directed
10-14 forma 5am/5pm
10-14 phytoserms as directed

I would like to add something else into the cycle I was thinking primo but because of cash flow I could only do 200 maybe 300mg a week and I dont know if i would gain anything by doing that.

I want to get this in stone so any input would be greatly appreciated. Let me know if there was anything you would add or take away from this.

My goal here is to add strength and muscle w/o gaining fat, if anything keep my Bodyfat % going down if possible.

Well enough for tonight gotta get some ZZZZZ hittin up legs tomorrow!

 

[zedhed]

Re: My journal and pre cycle prep

: Today has been a bitchen off day! and I didnt do a damn thing. It wasnt a total waste of a day though, I did do more research and put some more thought into my next cycle. Due to recent info I made a couple changes. Check this out.....

I am gonna drop the EQ I would leave this in bro. Good for your connective tissues and joints.

1-10 Test Sust at 600 weekly 300mon and 300thurs (or should I
leave at 500?) If it were me I would leave at 500.
1-4 Beast 30mg
3-10 HcGenerate as directed
4-10 hcg 250iu twice a week mon and thurs
1-10 N2Gaurd as directed

10-13 hcg 1000iu twice a week/hmg on the last two inj. of hcg
how much?
10-14 unleashed/post cycle as directed
10-14 forma 5am/5pm
10-14 phytoserms as directed

I would like to add something else into the cycle I was thinking primo but because of cash flow I could only do 200 maybe 300mg a week and I dont know if i would gain anything by doing that.

I want to get this in stone so any input would be greatly appreciated. Let me know if there was anything you would add or take away from this.

My goal here is to add strength and muscle w/o gaining fat, if anything keep my Bodyfat % going down if possible.

Well enough for tonight gotta get some ZZZZZ hittin up legs tomorrow!

Looks good bro, just a couple comments for you bro.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Alright I think I got it! This is the final plan on the cycle I am going to start within the next 2 months. Thanks goes out to Zedhed, Stevesmi, and Radar for your help on putting this together.

CYCLE

1-10 Test sust at 500 weekly 250mon and 250thurs

1-10 eq 400 weekly at 200mon and 200thurs

1-4 Beast 30mg

3-10 HCGenerate as directed

4-10 hcg 250iu twice a week

1-10 N2Gaurd as directed

PCT

10-13 hcg 1000iu twice a week/add HMG at 75iu with the last two
inject of hcg

10-14 Unleashed/post cycle as directed

10-14 forma 5am/5pm

10-14 phytoserms as directed.

Along with a clean diet and strong routine I am confident that a will get good results with this cycle.

 

[zedhed]

Re: My journal and pre cycle prep

Looks real good bro.
Good luck and keep posting!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Looks real good bro.
Good luck and keep posting!

Right on Zed and I will keep posting. Gonna grub then post up todays work out and an update on the anabeta..

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

PES-AnaBeta is a product in an all new category of its own. It is a compliant, non-toxic, non-suppressive Anabolic! quote from orbit's site

I ran across this on orbitnutrition.com and that line got my attention. When I read the logs of the testers I got excited to give it a try. Then as always orbit had a great deal on it so I ordered a bottle, along with a stack of Alpha T2 and oxyelite pro and I patiently waited for my delivery which showed up promptly as always.

I have ran the alpha T2 before in a stack with erase and was very pleased with the results. I have been happy with all of the PES supps I have tried so I dont expect anything different from Anabeta.

Today is the 7th day of taking Anabeta at 4 tabs spread out the day. It is also the start of day 1 in my routine and I start every week off with legs. On leg press my last set was up 50 lbs. I will post all totals from today in a few. I am also a little more vascular and I felt a good pump during my workout. I took my first tab a half hour before going to the gym and It seemed to start kicking in about a half hour later. So tomorrow I will try to time that out a little better. Because I think I could have did better on squats but I didnt start to feel it till I got to leg presses. I am up 4 lbs. on the scale from when I started. I havent changed my diet either so we will see if it continues to climb over the next 3 weeks. I will test my BF% again at the 15 day mark also, so hopefully that will keep going down or I will adjust my diet accordingly. I think that is all for today I will keep posting daily updates......

 

[jwalifts]

Re: My journal and pre cycle prep

Day 13 of AnaBeta myself and I'm loving it. Continue to kill those weights bro!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Leg and abs today, here we go....

Squats- 135x12, 185x12, 205x10, 225x5 wasnt feeling
it when I did these.
One of the football players from the
college said he would help me with my technique
next week looking forward to it.

Leg Press- 260x12, 310x10, 360x10, 410x6 (Not counting
sled weight)up 50 lbs from last week

calve raises- 160x20, 180x20, 200x15 only 30sec rest between sets

weighted crunch- 120x15, 130x15, 140x15, 150x12 30sec rest
between sets.

Pretty good leg day. Not to happy with squats. But very happy with leg presses. I just think I was not warmed up enough on the squats. And I know the Anabeta was kickin during the rest of the work out.

The Oxyelite Pro and Alpha T2 combo was givin me the shakes at first but I am starting to get used to it. It helps to keep a good sweat going and my heart rate up. I feel like I sweat more when I eat. LOL which is cool feels like I am burning it off as I eat it.

Diet has been pretty tight I vowed no cheat days the next 2 months before cycle. Only clean foods, and so far so good.

Tomorrow shoulders and biceps, cant wait!!!!!!

 

[johnnyrockit8665]

Day 13 of AnaBeta myself and I'm loving it. Continue to kill those weights bro!

Thanks for the support bro how long you runnin it?

 

[jwalifts]

Re: My journal and pre cycle prep

Thanks for the support bro how long you runnin it?

Should be a little over 6 weeks. Just bumped my dosing to 6/day recently.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Should be a little over 6 weeks. Just bumped my dosing to 6/day recently.

Right on Bro! Im only running it 4 but I might use it again during PCT of my next cycle. From what I read, it will help keep gains made on cycle.

Interested to see how 6 a day treats u, keep me posted!

 

[zedhed]

Re: My journal and pre cycle prep

Leg and abs today, here we go....

Squats- 135x12, 185x12, 205x10, 225x5 wasnt feeling
it when I did these. LOL then do more bro!
One of the football players from the
college said he would help me with my technique
next week looking forward to it.nice.

Leg Press- 260x12, 310x10, 360x10, 410x6 (Not counting
sled weight)up 50 lbs from last week Did I explain to you how to do leg press?

calve raises- 160x20, 180x20, 200x15 only 30sec rest between sets thats tearin em up bro, dam man!

weighted crunch- 120x15, 130x15, 140x15, 150x12 30sec rest
between sets.

Pretty good leg day. Not to happy with squats. But very happy with leg presses. I just think I was not warmed up enough on the squats. And I know the Anabeta was kickin during the rest of the work out.

The Oxyelite Pro and Alpha T2 combo was givin me the shakes at first but I am starting to get used to it. It helps to keep a good sweat going and my heart rate up. I feel like I sweat more when I eat. LOL which is cool feels like I am burning it off as I eat it.

Diet has been pretty tight I vowed no cheat days the next 2 months before cycle. Only clean foods, and so far so good.

Tomorrow shoulders and biceps, cant wait!!!!!!

Nice bro!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Here I am on Day 8 of my Anabeta run and very pleased so far. And the Oxyelite and Alpha t2 are kicking in nicely. Today was shoulder and biceps and here is how it went down......

It all started off with DB presses I started with the 40s ended with the 50s for 3 sets of 10.

Feeling pretty good and shoulders nice and warmed up I headed over to the rack for some standing overhead presses. So I threw on 115 lbs and went to work pushing up 8 reps nice and controlled for the first set. Next set I added another 10 lbs for 125 total and hammered out a set of six. For the last set I added just 5 more lbs and got 6, 4 clean and the last 2 with a little bounce at the bottom to get the bar going back up.

The next movement for shoulders are side laterals. So quickly off to the cables trying to keep the pump I had going. 3 sets of 10 starting at 10 lbs and going up in 5lb increments. Getting a good squeeze at the top. I could barely lift my arms after these

Once I got the ability to move my arms again lol I started to tear into my biceps. Started out with 75 lbs. for 8, then 85x6, and finished off with 95x6 which is the best I have done in awhile for reps.

On to the last exercise of the day is Alt DB curls. Arms where burning at this point but I sucked it up and grabbed the 40s and knocked out 8 good reps then 45s for 6, and for the final set 50s by 5. whew that last one was brutal

Arms thrashed and sweatin like a whore in church I headed home. Tomorrow is a cardio day and my legs have recovered nicely from yesterdays brutal assault so I think I am gonna go for a bike ride...

Rock onbrothers!

 

[zedhed]

Re: My journal and pre cycle prep

Sounds like an excellent workout bro. Good for you my man!
Whore in church..LOL I didnt think anybody but me used that.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Squats- 135x12, 185x12, 205x10, 225x5 wasnt feeling
it when I did these. LOL then do more bro!

LOL I know I should have! To be honest Zed I have not done a lot of squatting even before I got hurt. More back in High School than as I got older. Before, I used mostly presses, leg curls, extensions stuff like that to build legs. Unfortunately I was taught that that would be enough to build up my legs. But, this time around I am a little older and wiser. And I really want to build up my strength and put more size on my legs by gettin better at all these kind of compound lifts. I think the squats for me are more of a mental and technique thing than a strength issue. I believe that is why my leg press numbers are going up so quickly. My confidence is there on presses cause Ive done quite a few of them over the years. I think after I get some instruction on my technique on squats it will help build up confidence because I will know I am doing them correctly and I can start really getting the weight up there. If there is one thing I have learned over the years is that your never to old to learn even if my teacher 16 years younger than me lol.

Leg Press- 260x12, 310x10, 360x10, 410x6 (Not counting
sled weight)up 50 lbs from last week Did I explain to you how to do leg press?

I believe so, I set my feet out in front of me. Far enough so that my knees will stay behind my toes as I drop sled down. I drop down till my knees are at about a 90 degree and press up without stopping at the bottom. Like a piston correct? no stopping till done with the set and I do not lock my knees at the top to keep the weight on my quads the whole time. I added a little but, Does that sound right?

calve raises- 160x20, 180x20, 200x15 only 30sec rest between sets thats tearin em up bro, dam man!

lol yeah they were burning I had a little gangster limp walking out of the gym

Thanks again Zed for taking the time to help me out on this bro. I can tell its already helping!

 

[zedhed]

Re: My journal and pre cycle prep

Squats- 135x12, 185x12, 205x10, 225x5 wasnt feeling
it when I did these. LOL then do more bro!

LOL I know I should have! To be honest Zed I have not done a lot of squatting even before I got hurt. More back in High School than as I got older. Before, I used mostly presses, leg curls, extensions stuff like that to build legs. Unfortunately I was taught that that would be enough to build up my legs. But, this time around I am a little older and wiser. And I really want to build up my strength and put more size on my legs by gettin better at all these kind of compound lifts. I think the squats for me are more of a mental and technique thing than a strength issue. I believe that is why my leg press numbers are going up so quickly. My confidence is there on presses cause Ive done quite a few of them over the years. I think after I get some instruction on my technique on squats it will help build up confidence because I will know I am doing them correctly and I can start really getting the weight up there. If there is one thing I have learned over the years is that your never to old to learn even if my teacher 16 years younger than me lol.
Foshodat and glad that you recognize this bro.

Leg Press- 260x12, 310x10, 360x10, 410x6 (Not counting
sled weight)up 50 lbs from last week Did I explain to you how to do leg press?

I believe so, I set my feet out in front of me. Far enough so that my knees will stay behind my toes as I drop sled down. I drop down till my knees are at about a 90 degree and press up without stopping at the bottom. Like a piston correct? no stopping till done with the set and I do not lock my knees at the top to keep the weight on my quads the whole time. I added a little but, Does that sound right?
Right on bro!

calve raises- 160x20, 180x20, 200x15 only 30sec rest between sets thats tearin em up bro, dam man!

lol yeah they were burning I had a little gangster limp walking out of the gym
LOL gangsta limp.....Love that shit bro

Thanks again Zed for taking the time to help me out on this bro. I can tell its already helping!

My pleasure bro, glad to know that it fits with you so well.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

So yesterday was day 9 of my Anabeta, Alpha, Oxyelite and Bridge pre cycle stack. It was just cardio day so I went for just over a 20 mile ride on my road bike. Mostly flat land with just a couple mild climbs. It took about a hour and a half and I had an average heart rate of 132bpm. Got home had a good stretch and called it a day!

I definitely noticed a big difference in my endurance. I recovered quickly I am usually a little sore from a ride like that but I feel great today. I pulled through the climbs nicely and my legs just muscled through. Seemed like the lactic acid didnt build up in my legs as much as the last time I went on the same ride. And I was able to push them a little harder without feeling fatigued which was great!

I only sides which are not really that bad is the dry mouth but it just keeps me drinking water which is a good thing anyway. I am at the full dose of both the Alpha and Oxyelite and anxiety is up a little but not to bad a little jittery but its what I expect from a stim. I can also tell that my body fat is still dropping. I am interested in the results of body fat test and weigh in on day 15. So I have the numbers to truly see if I am building muscle and losing fat still. That is when I should see some good results.

Diet is great still no cheats very clean. Alot of protein and veggies and carbs are regulated for activity. And only greens with protein after 3pm seems to be working good. And once I get the results on day 15 I can make adjustments then. Thats why I think its good not to have cheat meals and eat clean. so I know exactly what adjustments need to be made.....tbc

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Now, on to today day 10 of the stack any I woke up feeling strong and ready to go. One thing I did notice is that my joints felt a little dry. The only supp I am taking to help with joints is the Krill oil from ruthless supps. So I took that and started drinking alot of water and they felt fine by the time I got to the gym. So I just figure I was a little dehydrated and just needed to get some fluids in me. Any suggestions for good supps for joint health would appreciated. And is says on the bottle of Krill oil no more than 2 a day now is it not safe or of benefit to taking more 3 or 4 maybe?

Today was also chest and tris

I warmed up my shoulders at the house b4 I left for the gym so I could head straight to the bench and get started...

Flat Bench- This is another excercise that I have had an issue with confidence and technique on I was doing all the mistakes, like not keeping my wrists straight, elbows to wide and dropping my elbows to low. So I have been working hard to correct these issues cause I do not want another another shoulder injury. Also I have not been using a spotter which is hasnt been helping with my confidence. Luckily today my brother in law was there to help me out..

135x10 WU, 165x8, 205x8, and I dont know if it was the Anabeta or my form is getting better probly a combo of all plus having a spotter but I got 255x6 up to finish bench today!

Dips- bodyweight 3x8

Incline Bench- 145x8, 165x8, 185x6 the same as last week felt good though.

skullcrushers- 50x8, 60x8, 70x6 I was already feeling my tris and these kept the pump going

DB area was packed so I did Tricep press downs with a V bar- 65x8, 75x8, 80x6 failed on the 7th

Felt real strong today kept a good sweat going. Plenty of energy I definitely felt a strength increase and very focused the whole time. I finished the day with some light cardio for 30 min. then went home and got a good stretch in. great day feeling good!

 

[zedhed]

Re: My journal and pre cycle prep

Now, on to today day 10 of the stack any I woke up feeling strong and ready to go. One thing I did notice is that my joints felt a little dry. The only supp I am taking to help with joints is the Krill oil from ruthless supps. So I took that and started drinking alot of water and they felt fine by the time I got to the gym. So I just figure I was a little dehydrated and just needed to get some fluids in me. Any suggestions for good supps for joint health would appreciated. And is says on the bottle of Krill oil no more than 2 a day now is it not safe or of benefit to taking more 3 or 4 maybe?
For your joints get some plain gelatin and put 1 pak in your pw shake after every workout. All the krill oil you want. I put 1 table spoon of olive oil in pw shake too...yeah I really do that bro!

Today was also chest and tris

I warmed up my shoulders at the house b4 I left for the gym so I could head straight to the bench and get started...

Flat Bench- This is another excercise that I have had an issue with confidence and technique on I was doing all the mistakes, like not keeping my wrists straight, elbows to wide and dropping my elbows to low. So I have been working hard to correct these issues cause I do not want another another shoulder injury. Also I have not been using a spotter which is hasnt been helping with my confidence. Luckily today my brother in law was there to help me out..

135x10 WU, 165x8, 205x8, and I dont know if it was the Anabeta or my form is getting better probly a combo of all plus having a spotter but I got 255x6 up to finish bench today!
Nice bro way to go on that 255x6! Outstanding!!

Dips- bodyweight 3x8 start adding weight you are ready bro.

Incline Bench- 145x8, 165x8, 185x6 the same as last week felt good though.

skullcrushers- 50x8, 60x8, 70x6 I was already feeling my tris and these kept the pump going

DB area was packed so I did Tricep press downs with a V bar- 65x8, 75x8, 80x6 failed on the 7th
A little mix up once in a while is a good thing bro.

Felt real strong today kept a good sweat going. Plenty of energy I definitely felt a strength increase and very focused the whole time. I finished the day with some light cardio for 30 min. then went home and got a good stretch in. great day feeling good!

Nice workout bro and excellent on that bench!!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Nice workout bro and excellent on that bench!!

Thanks bro I was pretty stoked! gelatin huh? well I will give it try! Oh and I will start adding weight to those dips I ordered a belt so that I will have my own. Should be here by next week.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Today is Day 11 and it did not start off to good I got a phone call from my sister around 4am that a family member had passed. So that was a bummer. I went to the gym and did back and traps still. wasnt the best day but I gave it hell anyway....

Pulldowns-100x12, 120x10, 130x10

pull ups-I got 3x6

BBl rows-95x8, 115x8, 135x8

Rack pulls-225x8, 275x8,315x8 supersetted with

Power shrugs-same as Rack pulls

1 arm rows-50x8,60x8,70x8


Not to bad I dont think considering my mind was elsewhere. Other than the bad news I felt pretty good. Gonna take tomorrow off and then give it hell again next week........

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Just wanted to throw in I got my order from cheappinz.com today. Only took 3 days

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day 12 and I am feeling good! Took the day off and treated myself to a deep tissue massage. Luckily my girl is a massage therapist so the massage and the happy ending don't cost me nuthin but a car payment. Its worth it! lol

I started off the day weighing myself and to my surprise 193 and I was 188 on day 1. Its cool cause my weight is going up and I can definitely tell that I am getting leaner. I dropped an inch off my mid section and I can start to see my upper 2 abs which is also cool cause I have not seen them in years

Not to bad for only 12 days not to mention the strength increase
and longer endurance in the gym and on the bike. I am also starting to get used to the stim effect of the oxyelite dont feel so tweaked out as I did the first week. I also believe that the alpha t2 is really helping target the fat on my chest and midsection. Very pleased so far!

I posted a couple pics, the first one was taken on 5-1-11 and the second was taken on day 1 of Anabeta stack which was 7-5-11. I will take another on day 30 so I have something to compare on here. I will also post all stats on day 30.

Tomorrow is leg day and I am looking forward to it. Gonna work on getting that squat number up....

 

[zedhed]

Re: My journal and pre cycle prep

Bro your rack pulls and power shrugs are awsomw. Dont know that I would superset them but if it works for you than hey...
Very sorry to hear about your family member passing bro.
Brother you have come a dam long way since 5/1. I cant believe the diff in the way you look!
That is really an excellent transformation that you undergone already and CONGRATS to you brother!
Regards.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Bro your rack pulls and power shrugs are awsomw. Dont know that I would superset them but if it works for you than hey...
Very sorry to hear about your family member passing bro.
Brother you have come a dam long way since 5/1. I cant believe the diff in the way you look!
That is really an excellent transformation that you undergone already and CONGRATS to you brother!
Regards.

Thanks Brother Zed! yeah he had been sick for a couple years now but he made to 83 which aint to bad.

I normally wouldn't superset those but kinda wanted to get out of there, saved a little time.

I wasn't gonna post those but I wanted to give an idea of where I was at and where I am heading. After my accident I was in pretty bad shape, one cool thing about being laid up in bed for a couple months is my messed up shoulders and other ailments that I had b4 the accident where also given time to heal. So I have been able to hit it pretty hard now that my strength is coming back!

Thanks again Zed, youve been a great help in keeping me motivated!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day 13 Didnt sleep very well last night for some reason I was up every couple hours. But I sucked it up and headed to the gym for leg day! I met up with my buddy at the gym who is a RB for the state college in my town so he could help me out on squats. He watched me do a couple light sets and corrected me on quite a few things. He told me to drop the weight down a little so I can correct a couple things like my posture. He also showed me how to do front squats which I felt pretty confortable doing. Is there a big difference in the muscles being used between the 2?

I was all over the place on squats today but I did get 225 for a set of 6.

Leg press-260x12, 310x10, 360x8 my thighs were spent

calve raises- 160x20, 180x20, 180x15

Abs more weighted crunches and leg lifts both 3x15 topping off at 170lbs on the crunches.

So not to bad learned alot today which was cool. A little practice and I will start putting up better numbers on the squats. Also diet is staying pretty strict except for a chipotle burrito yesterday. Shoulder and Biceps tomorrow should get some good sleep tonight cause I am beat!

 

[zedhed]

Re: My journal and pre cycle prep

Day 13 Didnt sleep very well last night for some reason I was up every couple hours. But I sucked it up and headed to the gym for leg day! I met up with my buddy at the gym who is a RB for the state college in my town so he could help me out on squats. He watched me do a couple light sets and corrected me on quite a few things. He told me to drop the weight down a little so I can correct a couple things like my posture. He also showed me how to do front squats which I felt pretty confortable doing. Is there a big difference in the muscles being used between the 2?
Typically back squats hit your posteiror chain, meaning mid and lower back, butt and hams. Front squats hit the quads much more.
So if you can do both then by all means do both.
The thing I love about Front squats is that they do so much good for ailing knees and you get such gr8 quad development out of them.
I would not do them on the same day. Instead alternate days.

I was all over the place on squats today but I did get 225 for a set of 6.

Leg press-260x12, 310x10, 360x8 my thighs were spent

calve raises- 160x20, 180x20, 180x15

Abs more weighted crunches and leg lifts both 3x15 topping off at 170lbs on the crunches.

So not to bad learned alot today which was cool. A little practice and I will start putting up better numbers on the squats. Also diet is staying pretty strict except for a chipotle burrito yesterday. Shoulder and Biceps tomorrow should get some good sleep tonight cause I am beat!

Not bad at all bro. You are making a hell of a come back and will be better then you were before.

 

[zedhed]

Re: My journal and pre cycle prep

Thanks Brother Zed! yeah he had been sick for a couple years now but he made to 83 which aint to bad.

I normally wouldn't superset those but kinda wanted to get out of there, saved a little time.

I wasn't gonna post those but I wanted to give an idea of where I was at and where I am heading. After my accident I was in pretty bad shape, one cool thing about being laid up in bed for a couple months is my messed up shoulders and other ailments that I had b4 the accident where also given time to heal. So I have been able to hit it pretty hard now that my strength is coming back!

Thanks again Zed, youve been a great help in keeping me motivated!

Always welcome brother. Just glad to be able to pass it all on.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Always welcome brother. Just glad to be able to pass it all on.

Typically back squats hit your posteiror chain, meaning mid and lower back, butt and hams. Front squats hit the quads much more.
So if you can do both then by all means do both.
The thing I love about Front squats is that they do so much good for ailing knees and you get such gr8 quad development out of them.
I would not do them on the same day. Instead alternate days.

I did notice that they didnt put so much pressure on my knees. I will start alternating them in next week! It is nice to know how to do them correctly now. My buddy was a huge help! Legs where killin today!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep



Day 14

It was Rob Zombie day at the gym today!

Shoulders and Biceps today so here is the breakdown.

miltary press-120x10,130x10,140x8

DB press-40x10,45x8,50x8

DB side laterals-20x8, 22.5x8, 25x8

BBL curls-70x8,80x8,90x8

Alt DB curls-40x8,45x8,50x6

Finished off with 30min cardio just enough to get some blood pumping in my legs so I could get a good stretch in. Man legs were sore today I am getting a caliper test tomorrow to see where my bodyfat % is at. Which I am curious to see what that number is cause I can definitely tell I am leaning out. I will post that and others stats tomorrow which is the halfway mark of this stack.

 

[coreygb]

Re: My journal and pre cycle prep

Looking great in here. Its awesome that you are bouncing back from that leg surgery. Keep it up!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Thanks brother! Yeah Ive broke a few bones in my day but breaking the femur in two has got to be the worst yet. The cool thing now is I got a 1/4" rod from my hip to my knee so not gonna be very easy to break again

Thanks for the support!

 

[zedhed]

Re: My journal and pre cycle prep

It was Rob Zombie day at the gym today!
Hey I didnt even know I like RobZombie. Really love the chikas too!!


Shoulders and Biceps today so here is the breakdown.

miltary press-120x10,130x10,140x8
Is this machine or BBL bro?

DB press-40x10,45x8,50x8

DB side laterals-20x8, 22.5x8, 25x8
WOW very good numbers here bro.

BBL curls-70x8,80x8,90x8

Alt DB curls-40x8,45x8,50x6
Also here.

Finished off with 30min cardio just enough to get some blood pumping in my legs so I could get a good stretch in. Man legs were sore today

I am getting a caliper test tomorrow to see where my bodyfat % is at. Which I am curious to see what that number is cause I can definitely tell I am leaning out. I will post that and others stats tomorrow which is the halfway mark of this stack.
You can also get your own caliper bro. AccuMeasure. Cheap and it works.
Dam nice numbers in your workout bro good job!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

It was Rob Zombie day at the gym today!
Hey I didnt even know I like RobZombie. Really love the chikas too!!

haha yeah Zombie kicks ass gets me goin in the gym....

Shoulders and Biceps today so here is the breakdown.

miltary press-120x10,130x10,140x8
Is this machine or BBL bro?

I do these with a BBL I am not using machines for anything anymore everything is done free weight.

Alt DB curls-40x8,45x8,50x6
Also here.

Finished off with 30min cardio just enough to get some blood pumping in my legs so I could get a good stretch in. Man legs were sore today

I am getting a caliper test tomorrow to see where my bodyfat % is at. Which I am curious to see what that number is cause I can definitely tell I am leaning out. I will post that and others stats tomorrow which is the halfway mark of this stack.
You can also get your own caliper bro. AccuMeasure. Cheap and it works.
Dam nice numbers in your workout bro good job!

I have a 2 calipers and one is a accumeasure How many spots do you take measurement? I didnt get a chance to get to the gym yesterday. I would like to just do it myself anyway.

Thanks again brother I have been working hard! I think you will be surprised by the b4 and after pics if things keep going the way they are.

 

[zedhed]

Re: My journal and pre cycle prep

I just do the one measurement that the Accumeasure tells bro. Works for me.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day-15 Legs were still a little sore from all the squats on leg day! So I took it easy..

Day-16 Woke up feeling pretty good it was chest and tricep day.

135x10 WU, 165x8, 205x8, 225x6

Dips- +25lbs 3x6 finally got my belt!

Incline Bench- 145x8, 165x8, 185x8

skullcrushers- 60x8, 65x8, 70x6

over head db ext- 55x8, 60x8, 65x6

30 min cardio on spin bike

Felt pretty good though out the whole work out. I think the thing I notice the most from the Anabeta is the boost in endurance. The Alpha T2 is definitely helping get rid of stubborn fat around my midsection and chest area and the oxyelite keeps me awake lol easy to get my heart rate up and I sweat like a pig during during the whole workout and cardio! I also did my own caliper test and came up with 15% which by looking in the mirror that sounds right I thought when I got the test done last time at the gym that they may have been a little low I thought I was more around 16%. Anyway at least now I will have something to go off of from now till day 30.

 

[zedhed]

Re: My journal and pre cycle prep

Looking good all up in here bro!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day 17 Back and traps

I must have slept on my shoulder wrong it was a little sore today when I woke up. Once I got up and around it seemed to subside a little but bothered me some on the lat pulldowns. Everything else I felt pretty strong on.

wide grip pulldowns-80x12,100x12,110x10,120x8,130x8 I skipped pullups today so I did x tra sets

bent over BBL rows-95x8, 115x8, 135x8

deads-135x10, 225x5, 280x5, 305x3, 315x3, 315x3 I kinda broke it down like you said I was really stoked about the last 2 sets feels good to have my deadlift back in the 300s again
Now if I could just get my push numbers up!

power shrugs-225x8, 275x8, 315x8

One arm rows-50x8, 60x8, and 75x8

Got another 30 min of Cardio on the bike. All in all a great back day!

 

[zedhed]

Re: My journal and pre cycle prep

Day 17 Back and traps

I must have slept on my shoulder wrong it was a little sore today when I woke up. Once I got up and around it seemed to subside a little but bothered me some on the lat pulldowns. Everything else I felt pretty strong on.

wide grip pulldowns-80x12,100x12,110x10,120x8,130x8 I skipped pullups today so I did x tra sets

bent over BBL rows-95x8, 115x8, 135x8 also on these might wanna check out Pendaly rows. Some peeps get better results.

deads-135x10, 225x5, 280x5, 305x3, 315x3, 315x3 I kinda broke it down like you said I was really stoked about the last 2 sets feels good to have my deadlift back in the 300s again NICE!!
Now if I could just get my push numbers up!

power shrugs-225x8, 275x8, 315x8 VERY NICE!!

One arm rows-50x8, 60x8, and 75x8 plz explain exactly what you do and how you do these for me bro.

Got another 30 min of Cardio on the bike. All in all a great back day!

Darn good workout here bro!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day 17 Back and traps

I must have slept on my shoulder wrong it was a little sore today when I woke up. Once I got up and around it seemed to subside a little but bothered me some on the lat pulldowns. Everything else I felt pretty strong on.

wide grip pulldowns-80x12,100x12,110x10,120x8,130x8 I skipped pullups today so I did x tra sets

bent over BBL rows-95x8, 115x8, 135x8 also on these might wanna check out Pendaly rows. Some peeps get better results.

I watched some vids on these I will give them a try next week

deads-135x10, 225x5, 280x5, 305x3, 315x3, 315x3 I kinda broke it down like you said I was really stoked about the last 2 sets feels good to have my deadlift back in the 300s again NICE!!
Now if I could just get my push numbers up!

power shrugs-225x8, 275x8, 315x8 VERY NICE!!
I like these alot I can really feel my traps after these!

One arm rows-50x8, 60x8, and 75x8 plz explain exactly what you do and how you do these for me bro.

opposite side knee and hand on bench back straight for the most part. I keep my elbow tucked in and pull with the elbow. Do I really need to do these or is there something else I can do in their place?

Got another 30 min of Cardio on the bike. All in all a great back day!

 

[themondtster]

Nice log. Great job on the progress and recovery. Gotta love the help you get from the people on this site. I started "peeping" the EF scene back in April and it has made a huge difference in many different ways. Keep up the good work! KTS!

From My Droid!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Nice log. Great job on the progress and recovery. Gotta love the help you get from the people on this site. I started "peeping" the EF scene back in April and it has made a huge difference in many different ways. Keep up the good work! KTS!

From My Droid!

thanks for the support bro! I learn new stuff every day on this site!

 

[zedhed]

Re: My journal and pre cycle prep

Day 17 Back and traps

I must have slept on my shoulder wrong it was a little sore today when I woke up. Once I got up and around it seemed to subside a little but bothered me some on the lat pulldowns. Everything else I felt pretty strong on.

wide grip pulldowns-80x12,100x12,110x10,120x8,130x8 I skipped pullups today so I did x tra sets

bent over BBL rows-95x8, 115x8, 135x8 also on these might wanna check out Pendaly rows. Some peeps get better results.

I watched some vids on these I will give them a try next week

deads-135x10, 225x5, 280x5, 305x3, 315x3, 315x3 I kinda broke it down like you said I was really stoked about the last 2 sets feels good to have my deadlift back in the 300s again NICE!!
Now if I could just get my push numbers up!

power shrugs-225x8, 275x8, 315x8 VERY NICE!!
I like these alot I can really feel my traps after these!

One arm rows-50x8, 60x8, and 75x8 plz explain exactly what you do and how you do these for me bro.

opposite side knee and hand on bench back straight for the most part. I keep my elbow tucked in and pull with the elbow. Do I really need to do these or is there something else I can do in their place?
How do you grip the dbl?
These and bbl rows rule bro.
If you wanna drop these thats fine but stack that weight on the bbl rows. Whatever version you use.

Got another 30 min of Cardio on the bike. All in all a great back day!

Good luck bro!!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

I hold the DBL with a straight overhand grip thumb wrapped around, holding DBL in line with body. I pull straight up from the elbow till the weight almost touches chest. I will leave them in seems like a good one to end back day on.

 

[zedhed]

Re: My journal and pre cycle prep

Try it with the same grip you would use to curl. But pull with your elbow like you do now.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

I gotcha like reverse grip BBL rows. Does that bring in the lats more?

 

[zedhed]

Re: My journal and pre cycle prep

Yep supposed to bro. Try it and let me know what you think. I did it and will tell you later as I dont want to influence you .

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Fair enough! I will do so....

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day 18

Not much to report just did mild cardio. I didnt beat up my legs to bad so I can get a good workout with them today. So its 7am on Sunday about to start day 19 by heading to the gym and gettin down on some squats...

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day 19 Legs and Abs

I started off the day with a 20 min warm up on the treadmill then headed to the squat rack....

Front Squats- 135x10, 135x10,185x8,205x6

Leg press-180x12,270x10,360x8,410x6

calve raises- 180x20, 270x10, 320x10

Abs more weighted crunches and leg lifts both 3x15 topping off at 170lbs on the crunches.

After the last set of presses my bad leg was bugging me a little. I thought I pulled something but it felt fine the next day thankfully. I did the calve raises on the leg press. I didnt do any cardio at the end instead went home and got a good stretch in. I felt pretty strong through out the whole work out.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day-20

Shoulders and Bi's

DB press-40x10,45x8,50x8

BBL Presses-95x10,115x8,135x8

DB side laterals-20x8, 22.5x8, 25x8


BBL curls-75x8,85x8,95x8

Alt DB curls-40x8,45x8,50x6

30 min cardio

 

[zedhed]

Re: My journal and pre cycle prep

Day 19 Legs and Abs

I started off the day with a 20 min warm up on the treadmill then headed to the squat rack....

Front Squats- 135x10, 135x10,185x8,205x6 Dam good bro! Next time alternate Back Squat, whatever variation that you prefer.

Leg press-180x12,270x10,360x8,410x6 Outstanding after that Ft squat session!

calve raises- 180x20, 270x10, 320x10

Abs more weighted crunches and leg lifts both 3x15 topping off at 170lbs on the crunches.

After the last set of presses my bad leg was bugging me a little. I thought I pulled something but it felt fine the next day thankfully. I did the calve raises on the leg press. I didnt do any cardio at the end instead went home and got a good stretch in. I felt pretty strong through out the whole work out.

yeah I would say so bro!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day-21

With 10 days left of this stack and today being just a cardio day I went for about a 20 mile mountainbike ride today with a lot of climbs and single track. I felt strong through out the whole ride. Like I have said before my stamina is through the roof right now. This stack is definitely help me push through barriers that have been holding me back. I am also noticing that I am getting more vascular I am starting to see more veins in my hands forearm and calves. Its helping to keep a steady flow of blood and nutrients to the muscle. Which has definitely sped up recovery from some pretty intense gym sessions.

A main goal I have before my next cycle is to get my BF down in between 10-12%. Right now I am in the 14-15% range. I want to start my next cycle in 4 to 5 weeks from today. So that gives me 28 to 35 days which I think is very realistic as long as I can get my Diet dialed in and add some xtra cardio into the mix. Right now I am not working so I am pretty inactive for most of the day so I am thinking about lowering my cal intake and maybe adding a cardio session in the evenings.

So I am gonna take today to figure out a daily schedule for food, supps, and cardio. Hopefully I will have it posted by the end of the day!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Food & Workout Schedule

5:45-Alarm sounds and day begins

6:00-Meal 1 pre-workout

2-serv. N2BM whey protein
1-tbsp natty PB
1-cup 1% milk
1-1/3 cup of Oats

Totals= Cals 627, Fat 23.4, Carbs 49.1, Pro 62.4

6:15-Morning and pre-workout supps

4-Gear, 3-Ancient Strength, 1-Bridge, 2-Alpha T2, 2-Oxyelite, 1-Anabeta, 1 Krill

7:00-8:30-weight training and morning cardio

9:00-Meal 2 post workout

2-whole eggs
4-egg whites
1-cup brocolli
1-cup spinach
1-tbs olive oil
1-sm. potato

Totals= C 605, F 30.2, C 49.4, P 39.1

9:15-Post workout supps

4-Gear, 1-Anabeta, 1-advanced probiotic

12:00-Meal 3

1.5 cans of Tuna
1-cup spinach

Totals=C-191, F-3.5, C-6.7, P-41.3

supps. 2-Gear, 1-Bridge, 1-Alpha T2, 1-Oxyelite, 1-Krill

3:00-Meal 4 (last meal with carbs except for vegatables)

5-oz Chicken breast
1-tbs. olive oil
1-cup sweet potato
.5-cup brocolli
.5-cup asparagus

Totals=C-590, F-21.1, C-50.4, P-51.1

supps. 2-Gear, 1-Anabeta, multi vitamin

4:30-5:30-afternoon cardio

6:00-Meal 5

5-OZ Turkey
1.5-cup mixed brocolli, cauliflower, green beans

Totals=C-313, F-12.1,C-14.9, P-38.1

supps. 2-Gear, 1-Krill

9:00-Meal 6

2-serv. N2BM whey protein
1-tbsp natty PB
1-cup 1% milk

Totals=C-402, F-13.9, C 24.4, P-52.7

supps. 1-Anabeta, 1-Bridge


9:30-Bedtime

Overall Totals

Cals-2728

Fat-104.2

Carb-194.9

Pro-284.7

40%-pro/30%-fats/30% Carbs

This is only on weight training days which is 5 days a week.

On Rest days it breaks down like this:

Cals-2054

Fat-87.5

Carb-83.9

Pro-264.2

50%-pro/35%-fat/15%-Carbs


That is pretty much a average day of meals and supps on weight training days for me. I ran everything through FitDay - Free Weight Loss and Diet Journal which makes it real easy to track this stuff once you got it set up with the foods you eat. I drop the milk, potato's, and oats on rest days cause I dont need the xtra carbs. But I keep the protein high to keep any new muscle fed.

The reason I posted all this is because although this has been working well I know that it can be fine tuned some more. So anyone with any suggestions please throw them down I will definitely show appreciation for helpful advice.

My stats today are 5'10, 190, 14-15% BF
Pre cycle goals are to be 10-12% BF the lower the better of course, stay between 180 and 190 in body weight. I am giving myself 28-35 days to make it happen before I start the cycle. I will drop the Anabeta and Oxyelite at the 30 day mark of that stack. After that I will continue the Alpha T2 and Bridge and probly add Forged Burner back in the mix maybe even some attack. Also I will continue with the Ancient Strength, Gear, Advanced Probiotic, and Krill Oil. Also I am gonna stop taking the Animal stack and start using DX7 or something equal too.

Again any suggestions or advice will be greatly appreciated!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Woke up feeling pretty good this morning. So I am off to the gym to tear up chest and triceps.

 

[zedhed]

Re: My journal and pre cycle prep

You might wanna give my good bro RADAR a pm and tell him about your diet and plan.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Just a little inspiration!




Big Ron YEA BUDDY!!!!



This always cracks me up. I cant believe he was our governor lol