I thought I'd start a Journal here as this forum is ace and there is a lot of good support and information being handed out :love:
STATS
Age - 19
Height - 5ft 10
Weight - 12st 7 (^from 11"10' 2 weeks ago)
BF % - 9-10
I will be lean bulking right through the summer and packing on as much mass as possible to take full advantage of my first cycle.
My current diet is as follows (training);
Breakfast: 6 eggs 2 pieces of burgen bread with 600ml milk, 10g bcaa.
Meal 2# 100g brown rice 200g turkey
Meal 3# 100g scotish oats, 30g whey, 10g bcaa.
Pre workout: 2g tyrosine, 400mg caffeine, 0.5 glucronlactone, 1g malic acid, 5g taurine, 2g aakg, 3g cee.
During: 28g corn flour 25g bcaa (4:1:1) (50g carbs total)
Post: 30g hwp, 5g creatine mono, 500 mg vit c, 10g bcaa, 18g dextrose, 35g malodextrin, 2g fructose, 0.5 grape seed extract, 0.6g nac, 2g dlpa.
The reasons for the dpla, hwp, and malo dex are to be found here;
http://www.ncbi.nlm.nih.gov/pubmed/1...ractPlusDrugs1 http://www.ncbi.nlm.nih.gov/pubmed/1...ractPlusDrugs1
Meal 4# 2 tins of mackerel in tomato sauce, 40g cheese.
Meal 5# tin of tuna 2 pieces of burgen bread.
I have only written down the bare calorific and nutrient dense foods.
In my diet also daily is broccoli, red/yellow peppers and a mixed salad usually.
All of the above foods to change day to day as long as I get about 3500+ cals a day I'm kool.
Gear
I've been running 30mg dbol pd for the past 2 weeks now and am on my 3rd shot of 500mg sustanon tomorow.
Weight is up from 11"10' 2 weeks ago to 12"7 and I'm at around the same bf% (water and glycogen - some muscle
)
I'm also running 0.5 mg anastrozole eod.
Training
Over the time I've been training I've experimented with many philosophys and ideologies, what works the best for me by far is 3 full body workouts per week.
I'm going to be doing Chad Waterburys TBT (total body training) over the next 8 weeks and here are my first 3 sessions.
2/4/08
TBT Work out one Sets 3 Reps 5 Rest 60s Load 1-2 off failure Chest: Flat Bench
95*5
95*5
95*4f
Back: CRGP ~ Full stretch
90*5
90*5
90*5 1 off f
Hip Dominant: Power cleans
60*5
60*5
60*5 ~ easy ^ weight next time by more than 5%
Quad dominant: ATG Front Squats ~ slowish negs about a 2/3
90*5
90*5
90*3 ~ bar slipped very annoying
Calves: Hack calve raises ~ all very slow negs 5s+
240lb*5
260lb*5
260*6f
Triceps: Decline db extension
14*5
14*5
14*5f
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The rest periods are going to kill me, Seriously intense.
Very annoyed with the front squats I didn't get my hip/back flexion properly and it threw the weight forward.
I love this program all ready mind, hope fully I'll be able to stick to it for more than 2 weeks :whistling....
4/4/08
TBT - Work out two Sets 3 Reps 8 Rest 90s Load 1-2 off failure Chest: Incline DB ~ Full stretch
32*8
32*8
32*8
Back: BOR ~ Full stretch
82.5*8
82.5*8
82.5*8 - could of gone a fare bit heavier so had to slow the negs down a good 4s or so to make it harder
Quad dominant: ATG Oly Squats ~ slowish negs about a 2/3
100*8
100*8
100*8 lungs where killing me on this slow rest times are certainly draining
Hip Dominant: SLDL
130*8
130*8
130*7 ~ thats some good stuff, a pb if I'm not mistaken, was exhausted tbf, I could of pushed a few more reps out.
Will up weight more than 5% next time.
Calves: Leg press ~ all slow negs 5s+
140*8
140*8
140*8
Delts: Lateral raises
12*8
12*8
12*8
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Loved todays workout!
My back and chest where so pumped I couldn't get the bar on my back to squat properly, had a panic then decided to wait a good few mins, thankfully it was sweet after
I will of been "on" 2 weeks tomorrow, I'm awesomely vascular and I'm looking pumped constantly - feels awesome
Strength is up on certain lifts mostly noticeable on sldl. I do have deadlifts sun or monday and I'm going to go for 2*15 on 150k :ohmy: wish me luck!
+ pics to come soon took a great one today bit of a "cheeky ab pic" ;)
7/4/08
TBT - Work out three Sets 2 Reps 15 Rest 120s Load 1-2 off failure Hip Dominant: Deadlifts
140*15
140*7 ~ lungs where ****'d, so I took 2 plates off and did another 8 reps on 100k.
I will have to lower the load next time to comply with rest periods. All so my lower back is pumped constantly and is getting in the way, quite annoying!
Chest: Gironda dips ~ Full stretch
bw*15
bw*15 ~ deeeep burn in the lower chest
Shoulders: Seated db press
18*15
18*15
Quad dominant: Leg press
140*15
140*15 ~ burn on these was utterly unbearable I rolled off the leg press and lay on the floor after, lol. :sweatdrop
Calves: Leg press ~ all slow negs 5s+
110*15
110*15 ~ again utterly ridicules burn
Biceps: Alternate DB curls
16*15
16*15
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I will certainly not be taking any pump products what so ever over the next few weeks! I've just ordered 100g aakg aswell... Vascularity is going nuts!
I now have veins that come from the top of my teres major/lat and transfer into the seratus - Way cool
A little bit disappointed with the deadlift performance, my very poor fitness is to blame and I should start doing hiit/some form of cardio again.
Leg presses where stupidly hard, wed will be incredible/solid with antagonistic training, I'm feeling quite apprehensive!
