A Year With 3J (Week-by-Week)

Wow, I have a lot of typing to do here. I might split this one into two posts just for ease of viewing.. or skimming depending on the reader.

First I'll put out my BACK, and SHOULDERS logs.

BACK - Day 29

1 Hand Dumbbell Rows - 15/40s, 6/65s, 8/55s, 10/55s, 20/35s

Wide Grip Pulldowns - 15/80lbs, 4/120lbs, 8/90lbs, 8/90lbs, 20/70lbs

Narrow Grip Rows - 15/80lbs, 4/140lbs, 8/120lbs, 8/120lbs, 20/90lbs

Dead Lift - 15/135lbs, 4/245 lbs, 8/185lbs, 8/185lbs (No burnout on deadlifts)

Okay, lets talk about last weeks back workout! I realized after racking my weight this week where I went wrong on last weeks dead lift.. I made a mistake counting how much weight I put on the bar. So when I went and skipped that set, it's because I just did 8 reps of 205 and I was completely zonked and losing form.. This week I did both sets completely, and the weight I was meant to do :D

This happens too often with me for some reason. Great workout though, I always feel very accomplished after back day and this one was no different! I love being able to feel my back, back there lol


SHOULDERS - Day 30

Dumbbell Military Press - 15/35's, 6/60's, 8/50's, 10/50's, 20/30's

Lateral Raises - 15/15's, 4/25's, 8/20's, 8/20's, 20/10's

Front Raises - 15/10's, 4/20's, 8/15's, 8/15's, 20/10's

Shrugs (Dumbbells) - 20/40's, 15/50's, 20/55's

Seeing very nice improvements on my shrugs. Another muscle group I love being able to feel there, and feel sore. I pinch real tight on the top, and slowly let that weight down, shit feels great.

The next post will be measurements and some pics maybe :0
 
I'll write in LEG day first.

LEGS - Day 31

Barbell Squats - 15/105lbs, 4/205lbs, 8/165lbs, 8/165lbs

Leg Extensions - 15/150lbs, 4/190lbs, 8/160lbs, 8/160lbs

Leg Curls - 15/100bs, 4/150lbs, 8/130lbs, 8/130lbs

Calf Raises - 20reps, 20reps, 20reps - Today the gf and I put girly bars on our back and did the calf raises. Varied foot positions as well. 24lb bar for me. Upping it next week.


Okay now the good shit! Today was measurement day :wiggle:

Weight - 180 <------ That's 18lbs down! At 198lbs when I first spoke to 3J, I've dropped nearly 10% of my weight in the 6 weeks since.

Note : He said he's wanting to start the bulk in November, more food sounds insane right now though.. Gonna cross that bridge when I come around to it.

Measurements :

Neck - 15.5
Chest - 41
Biceps - 14.25
Forearms - 11.5
Stomach - 34.5
Waist - 34
Thighs - 22.5
Calves - 15

View attachment 559256View attachment 559257View attachment 559258


Some time I'll get around to bringing out some pictures with me pumped and flexed, for everyone to gawk over!.. haha jk I'm small still lol

Next! ARMS - Day 32

BICEPS

Dumbell Curls - 15/25s, 4/45s, 8/35s, 8/35s

Hammer Curls - 15/20s, 4/40s, 8/30s, 8/30s

EZ Bar Curl - 15/50lbs, 4/90lbs, 8/70lbs, 8/70lbs

Straight Bar Cable Burnout (All Super Sets) 4/110, 4/100, 4/90, 4/80, 4/70, 4/60, 4/50, (10/40) This set here is just like the others.. only I go until I can't go anymore. The finishing touch if you will.

TRICEPS

Skull Crushers EZ Bar - 15/50lbs, 4/90lbs, 8/70lbs, 8/70lbs

2-Hand Single Dumbbell Overhead Extensions - 15/50lbs, 4/85lbs, 8/70lbs, 8/70lbs

Y-Rope Cable Pulldowns - 15/55lbs, 4/90lbs, 8/70lbs, 8/70lbs

Y-Rope Burnout - 4/100lbs, 4/90lbs, 4/80lbs, 4/70lbs, 4/60lbs, 4/55lbs, 4/50lbs, 6/45lbs


On arms I upped my EZ Bar by about 10lbs per set. I completely shot out my arms during the superset burnout with those final sets. Great pump tonight! Sorry for the late posts.. been busy as hell lately.

Barely awake right now as it is... Keep tuning in, I've been talking to 3J about running my first cycle of test. Could get real interesting in a month or two :)
 
Hypnotix said:
I'll write in LEG day first.

LEGS - Day 31

Barbell Squats - 15/105lbs, 4/205lbs, 8/165lbs, 8/165lbs

Leg Extensions - 15/150lbs, 4/190lbs, 8/160lbs, 8/160lbs

Leg Curls - 15/100bs, 4/150lbs, 8/130lbs, 8/130lbs

Calf Raises - 20reps, 20reps, 20reps - Today the gf and I put girly bars on our back and did the calf raises. Varied foot positions as well. 24lb bar for me. Upping it next week.


Okay now the good shit! Today was measurement day :wiggle:

Weight - 180 <------ That's 18lbs down! At 198lbs when I first spoke to 3J, I've dropped nearly 10% of my weight in the 6 weeks since.

Note : He said he's wanting to start the bulk in November, more food sounds insane right now though.. Gonna cross that bridge when I come around to it.

Measurements :

Neck - 15.5
Chest - 41
Biceps - 14.25
Forearms - 11.5
Stomach - 34.5
Waist - 34
Thighs - 22.5
Calves - 15

View attachment 559256View attachment 559257View attachment 559258


Some time I'll get around to bringing out some pictures with me pumped and flexed, for everyone to gawk over!.. haha jk I'm small still lol

Next! ARMS - Day 32

BICEPS

Dumbell Curls - 15/25s, 4/45s, 8/35s, 8/35s

Hammer Curls - 15/20s, 4/40s, 8/30s, 8/30s

EZ Bar Curl - 15/50lbs, 4/90lbs, 8/70lbs, 8/70lbs

Straight Bar Cable Burnout (All Super Sets) 4/110, 4/100, 4/90, 4/80, 4/70, 4/60, 4/50, (10/40) This set here is just like the others.. only I go until I can't go anymore. The finishing touch if you will.

TRICEPS

Skull Crushers EZ Bar - 15/50lbs, 4/90lbs, 8/70lbs, 8/70lbs

2-Hand Single Dumbbell Overhead Extensions - 15/50lbs, 4/85lbs, 8/70lbs, 8/70lbs

Y-Rope Cable Pulldowns - 15/55lbs, 4/90lbs, 8/70lbs, 8/70lbs

Y-Rope Burnout - 4/100lbs, 4/90lbs, 4/80lbs, 4/70lbs, 4/60lbs, 4/55lbs, 4/50lbs, 6/45lbs


On arms I upped my EZ Bar by about 10lbs per set. I completely shot out my arms during the superset burnout with those final sets. Great pump tonight! Sorry for the late posts.. been busy as hell lately.

Barely awake right now as it is... Keep tuning in, I've been talking to 3J about running my first cycle of test. Could get real interesting in a month or two :)
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thats what im talking about!!!
 
I am doing a year with 3J as well - but I did not keep a log of it, glad you are! Very nice, keep it up and eat that chicken!!
 
Keep up the good work buddy! Remember, good things come to those who work their asses off and never give up. Good to see you decided to make a positive life change.

Schredder
 
lol I like how you have the foot positions illustrated with symbols, made me chuckle. Very cool detailed log. Keep it up.
 
Man, all these motivational comments! Love it seriously. It means a lot, and keeps me on the grind. Just wanted everyone to know who's posted that I really appreciate it. Thank you!

keep it up man. a whole year with 3j you'll be on the cover of a fitness magazine. I'll be following man.
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I will be doing everything I can to get to that point. If I get outta where I work now and into the fitness industry that would be incredible.


I am doing a year with 3J as well - but I did not keep a log of it, glad you are! Very nice, keep it up and eat that chicken!!
Click to expand...

I eat about 15lbs of trimmed breast a week.. :D If chicken wasn't so versatile I'd probably shoot myself lol The days I get around to making Salmon is like special occasions.


Keep up the good work buddy! Remember, good things come to those who work their asses off and never give up. Good to see you decided to make a positive life change.

Schredder
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My father has always said, if it was easy... everyone would have it and it wouldn't be worth anything. Very driven to keep that mindset over this year (and beyond). Thank you for the acknowledgement sir.


lol I like how you have the foot positions illustrated with symbols, made me chuckle. Very cool detailed log. Keep it up.
Click to expand...

Haha Thank you! I figured that was a faster way of demonstrating than actually saying, inward, outward, and straight :D I kinda hoped someone would get a laugh out of it though.



Last night I caught a little stomach bug.. may have been from the chicken & rice bowl I had from Chipotle that afternoon. My stomach hurt until the late evening and I missed a meal in between because I couldn't even think of eating. Feeling better today, and quite hungry actually! Ready for tonights chest workout.


Thanks again everyone!
 
What up everyone, just got home from work and I'm hurting. Over the weekend I started to get some pain in my shoulders, left knee, my hips, and especially something's going on with my right hand.
I'm getting a lot of pain when I grip anything or begin to twist. The pain occurs between my ring and pinky fingers bones on the top of my hand.

I did go to the gym last night and do CHEST! lol
Everytime I went to grip that bar my hand would feel like someone was stabbing me in that spot.

With all that in mind, I think I need a few days off from the gym maybe even a week if 3J thinks that would be better. Awaiting his response now actually.

I will over the course of whatever time I'm out of the gym try to post a little bit, just thoughts or something and I won't be straying from the diet one bit so I'll have measurements and things to post too later in the week.

For now, I'll bore you with my last CHEST DAY!

CHEST - Day 35


Flat Bench Press - 15/145lbs, (1rep full/2helped) 215lbs, 8/175lbs, 8/175lbs, 19/135lbs

Incline Bench Press - 15/75lbs, 4/135lbs, 8/125lbs, 8/115lbs, 20/65lbs

Decline Dumbbell Press - 15/65lbs, 5/115lbs, 8/85lbs, 8/85lbs, 23/65lbs

Dumbbell Flat Bench Flyes - 20/15s, 20/15s, 20/15s


Alrighty, that's it. I suppose my shoulders could just be a little extra sore from the increased weight in the pressing. My hand is the problem in all honesty though. Hurts everytime I move it slightly the wrong direction. Gonna do some massaging, and maybe some ice and see if I can get it to let up. I hate being out of the gym really.. feel like if I'm standing still, I'm moving backwards and so I hope this is just a day or two thing!

Thanks for reading!
 
Alright so, just a small quick update. 3J emailed me the following morning and explained that if I'm having the symptoms I mentioned it would be very beneficial to take an entire week off. Of the gym of course. Not the diet. :) I will begin working out again in the early of next week.

Note: during this time off I may adjust my schedule to workout before work instead of after. I've been contemplating this. I'm not an early riser by any means. Especially when I work until 1:30-2:00 a.m. every day. We shall see friends..

Till next time!
 
Hypnotix said:
I've been contemplating this. I'm not an early riser by any means. Especially when I work until 1:30-2:00 a.m. every day. We shall see friends..

Till next time!
Click to expand...

Yea it sucks having an abnormal work schedule. I work the 6p-6a schedule. The hardest part is on the off days. You typically either stay on the same schedule, which sucks as it's hard to spend time with friends / family as they are up during the day, or you switch to being up during the day, which also sucks as you're use to sleeping during that time.
 
kaname said:
Yea it sucks having an abnormal work schedule. I work the 6p-6a schedule. The hardest part is on the off days. You typically either stay on the same schedule, which sucks as it's hard to spend time with friends / family as they are up during the day, or you switch to being up during the day, which also sucks as you're use to sleeping during that time.
Click to expand...

I literally cannot imagine those hours.. you have to be single. 12hrs a day? If you're married or in a relationship, shed light on how life is possible lol
 
Hey everyone, seems like forever since last post.. 5 days.. wow!

Well, I'm back at the weights, started up on Monday coming off of a "Deloading" week. I took a full 7 days off. Last Sunday was my last day at the gym before the week off.

I feel much, much, better now. All joints have eased up in regards to the throbbing, dull pain I was experiencing. My hand is completely healed up. The past two nights at the gym were right on!

My girlfriend and I both, took exactly the 45 seconds of rest, did perfect reps, and even made sure to super-set the burnout (20 rep) set with the final working (8-rep) set for each exercise..

Here's the logs for CHEST and BACK

CHEST - Day 43


Flat Bench Press - 15/145lbs, (3reps full/1helped) 205lbs, 8/155lbs, (8/155lbs x 8/135lbs) - SS

Incline Bench Press - 15/75lbs, 5/135lbs, 8/115lbs, (8/115lbs x 13/65lbs) - SS

Decline Dumbbell Press - 15/75lbs, 6/115lbs, 9/115lbs, 8/115lbs, 15/75lbs

Dumbbell Flat Bench Flyes - 20/15s, 20/10s, (10 and 10) / (15s and 10s)

BACK - Day 44

1 Hand Dumbbell Rows - 15/40s, 6/65s, 8/55s, (10/55s x 15/35s) - SS

Wide Grip Pulldowns - 15/80lbs, 4/120lbs, 8/90lbs, (8/90lbs x 20/60lbs) - SS

Narrow Grip Rows - 15/80lbs, 4/140lbs, 8/120lbs, (8/120lbs x 20/70lbs) - SS

Dead Lift - 15/135lbs, 4/245 lbs, 8/185lbs, 8/185lbs (No burnout on deadlifts)



Okay, so a few things I'll mention before over and out ~

1st - I did my Week 5 workout for chest, not my chest workout from last week. I felt like, I was hurting during the last workout and that I should work my way up to that point without being in pain again.

2nd - Some weights went down to accommodate the intensity I was trying to achieve the past two workouts, at the same time my decline bench is moving up a lot and my lower chest is feeling much harder and fuller as well, so that's great!

3rd - I've got a nice little 1st cycle en route! I won't go into the what source, where from, or when it'll be showing up, sort of details.. But I will say that I'm quite excited to log it, and also a little nervous for first injection. I've been watching videos on the HCG and Test E injections, looks simple, but still, it's a needle lol will take me some time to get over that I think.

Here's the digs :

Test E
HCG
Arimidex
Clomid
Nolva
Accessories

4th - I am prescribed by my doctor to T4 to keep me normal in terms of thyroid function, tomorrow afternoon I will have bloods to ensure that after 20+ lbs of weight loss, I didn't take my thyroid into a "hyper" environment and am indeed still normal. I have a feeling not though, in that I've had a few spurts of jitters, even with eating over 3k cals a day of whole foods.. a symptom that I got quite often before I started the medication. We will see!

5th - During this blood work, I will also have all of my pre-cycle bloods taken, so long as my doctor doesn't deny the service (unlikely I'd imagine)..

Test (Total),
Test (Free),
Sensitive E2,
CBC,
CMP,
Lipid

Okay, long post I know. Thanks for reading, maybe if I'm not dead ass tired after Shoulders tonight, I will try to squeeze a post in again :D

Over... and out.
 
Last edited:
Okay, quick update. I did do Shoulders on Wednesday after work but I got in a very serious car wreck on Thursday on my way to work.

I caught gravel going around a sharp downhill bend, my car hit a driveway along the ditchline and popped into the air just right to come down and roll 4 to 5 times before finally coming to a stop.

My girlfriend and I are doing fine actually, I immediately jumped out of the car and everything and even went to work the following day. Skipping legs and arms this week unfortunately but I'm going to try to go back to the gym on Monday after work. We'll see how I'm feeling the next couple days. I'll put the shoulders log out sometime soon as well.
 
Boom! I'm back! Hit the gym everyday this week so far, even coming off that accident.. I feel good. Lemme find my last weeks shoulders log :


SHOULDERS DAY 45

Dumbbell Military Press - 15/35's, 6/60's, 10/50's, (8/50's, 12/30's) - SuperSet

Lateral Raises - 15/15's, 4/25's, 8/20's, (8/20's, 20/10's) - SuperSet

Front Raises - 15/10's, 4/20's, 8/15's, (8/15's, 20/10's) - SuperSet

Shrugs - 20/40's, 15/50's, 20/55's



LEG DAY 46 - SKIP ( Automobile Accident )

ARMS DAY 47 - SKIP ( Automobile Accident )


And here are this weeks log's thus far, and thank you to anyone who's still keeping track of my log even with the gaps between workouts these past two weeks!


CHEST DAY - 50

Dumbbell Flat Bench Press - 15/50's, 4/65's, 8/55's, (8/55's, 12/40's) - SS

Dumbbell Incline Bench Press - 15/30's, 6/50's, 8/45's, (8/45's, 20/25's) - SS

Decline Dumbbell Press - 20/75lbs, 6/125lbs, 8/115lbs, 8/115lbs, 20/65lbs

Dumbbell Flat Bench Flyes - 20/10's, 20/15's, 20/15's

BACK DAY - 51

1 Hand Dumbbell Rows - 15/40lbs, 4/70lbs, 8/55lbs, (8/55lbs, 20/30lbs) - SS

Wide Grip Pulldowns - 15/70lbs, 4/110lbs, 8/90lbs, (8/90lbs, 20/50lbs) - SS

Narrow Grip Rows - 15/80lbs, 4/130lbs, 8/110lbs, (8/110lbs, 20/60lbs) - SS

Rack Pulls - 15/135lbs, 4/245 lbs, 8/185lbs, 8/185lbs (No burnout on deadlifts)

SHOULDERS DAY - 52

Dumbbell Military Press - 15/30's, 8/60's, 10/50's, (10/50's, 20/25's) - SuperSet

Lateral Raises - 15/10's, 4/20's, 8/15's, (8/15's, 20/5's) - SuperSet

Front Raises - 15/5's, 4/15's, 8/10's, (8/10's, 20/5's) - SuperSet

Shrugs - 20/35's, 15/40's, 20/45's


I've dropped the weight slightly here and there and added in reps where I need to maintain failure.. really want to ease into this again coming off the accident. I don't want anymore road blocks, and an injury is the last thing I need right now. Slowing the reps down, dropping the weight, and really focusing on the time under tension.

My girlfriend hasn't been back to the gym yet, so on Chest Day I stuck to dumbbells for the first two exercises to ensure I didn't die lol
On Back Day I was a little stiff and so I lowered the weight, took it a little easy, not too easy, and I also did Rack Pulls instead of Dead Lift. My legs will need all the energy they can get for tomorrow, it's been 2 weeks since they've gotten worked now.. fml.
Shoulders went really well tonight, alone, but had a solid run through and made it home in decent time.

Have a lot of things on my plate right now in regards to this car crash, I'll be looking to start a cycle of Test E soon, but I may hold off until December to get my ducks in a row. Anyway, Thanks for following! I'll keep y'all posted on the cycle stuff as I come to a decision.. Good night!
 
Okay, lemme get these measurements on here tonight, maybe a few pics, and my last two workouts of the week!

Firstly, Measurements

Weight 179

Chest 40.5
Neck 15
Bicep 14.25
Forearm 11.5
Waist 33.5
Stomach 34
Thighs 22
Calves 15

Nothing fancy coming off this week. Definitely looking good though, backs widened and cut deeper since the beginning, arms are fuller, shoulders broader, legs are noticeably more defined, traps are bigger, calves are more cut.. list goes on.

I've been asked for advice at the gym lately, and am more than welcome to help anyone pretty much.. they see results, or see something in me that makes them want what I have, so how can I say no to helping someone willing to help themselves out. A very fulfilling deed :D

Time for the logs... sorry for the procrastination. I know I do 2-3 days at a time and I'd like to provide day by day but, life is quite busy for it most of the time. Anyway!

LEGS - DAY 53

Squat
105x15
195x5
155x8
155x8

Leg Ext.
140x15
170x4
150x8
150x8

Leg Curls
80x15
4x130
8x110
8x110

Calf Raises
Both Feet x 20
1 Foot x 20
Elevated 2 feet x 20

Note: Will start doing weight with calves shortly, don't have a machine at the gym going to have to use the Leg Press, or maybe a barbell on the back. Any insight on that would be appreciated!

ARMS - Day 54

Biceps

Dumbbell Curls
25s x 15
40s x 4
35s x 8
35s x 8

Hammer Curls
15s x 15
35s x 4
25s x 8
25s x 8

EZ Bar Curls
40 x 15
80 x 4
60 x 8
60 x 8

Straight Bar Cable Burnout
100x4 90x4 80x4 70x4 60x4 50x4 40x4 30x15

Triceps

Skull Crushers
40x15
80x4
60x8
60x8

2H Tricep Ext.
45x15
80x4
65x8
65x8

Y Rope Pulldowns
50x15
90x4
70x8
70x8

Y Rope Burnout
100x4 90x4 80x4 70x4 60x4 50x4 40x4 30x20

Was a great arms workout, as always. Even being without an arms day in 2 weeks I felt great throughout this workout, did get a little wore out in the beginning but caught a second wind around the midway point. Gotta love that!

I've received some of my first cycle so far, awaiting the arrival of the other (larger portion). I'm ready to take pics and show the goods off to everyone. Then I'll probably look at it everyday until I've mustered up enough courage to finally do it to myself. As far as my cycle goes, I'll mention here for anyone that's an active reader of my journal, I will log the cycle separately I think, and keep the journal for workouts/measurements and only general info of how the Test is helping in those departments. The amounts, psychological effects, injection times, review of the product, etc.. will all be done in the "my steroid cycle" section of the forum. That is all!

Good night folks!
 
Hey guys, just a quick update. Decided to take a break from logging for a couple weeks. I still keep a personal log to enter in later, but I've had a hundred and one things to do everyday, I'd rather spend the time I have preparing meals, and getting in quality sleep, than getting on my computer to log everyday.

Thanks for your patience.
 
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