the Dragon
A Loanshark
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Beginners cycle: round two. Test E & Dianabol
- Thread starter the Dragon
- Start date
the Dragon
A Loanshark
Update for day 1 (Yesterday)
Had a bit of a gastrointestinal pain straight from the first dbol tab. A bit of a heartburn, kept the fluid intake extremely high. Nothing serious. The first pin was done in the evening, nice and smooth, nothing to talk about. Had an extremely good sleep. Slept good 7.5 hrs.
Training.
Mixed grip dead lifts. (30 sec rest between sets)
3x6 normal grip - 70 KG
3x6 wide grip - 70 KG
3x10 sumo grip - 70 KG
Straight bar bicepcurls
3x10 - 27 KG
Rotator cuff exercise (focusing on form and isolation of the rotator cuff.)
3x12 - 6 KG
Dips (focusing on triceps)
1x12 (body weight only)
2x8 failure on 8th rep (body weight only)
Hip abductor (Nautilus machine)
3x10 - 75 KG (flexing out and holding for 5 sec)
Core
3x 30 ab crunches, lifting 10 KG ball from side to side.
Diet.
Breakfast
150gr oat porrige with honey and protein shake with glutamine.
Protein Carbs Fat Calories
Total 50 107 15 793
Lunch meal
100gr Wholewheat penne with 230gr Chargrilled Chicken breast
Protein Carbs Fat Calories
Total 81 62 5.4 622
Pre workout meal Protein Carbs Fat Calories
Protein shake and a mandarine
Protein Carbs Fat Calories
34 13 2.5 240
Immediate post excersise drink
Max Carb Hypertonic drink
Protein Carbs Fat Calories
0 64.61 0 258.3
Post work out meal
Organic Multiseed wholemeal bread with 250gr Cottage cheese
Protein Carbs Fat Calories
Total 38 42 9 395
Inbetween snack
Whole Almonds
Protein Carbs Fat Calories
10.5 5.5 25.5 294
Evening meal
330gr lamb steak and 150gr oven backed chips
Protein Carbs Fat Calories
Total 88 40 19 687
Pre Sleep meal
4 egg whites boild
2 Whole eggs
Protein Carbs Fat Calories
36 0 10 248
Protein Carbs Fat Calories
TOTALS 338 / 333 / 86 / 3537
Had a bit of a gastrointestinal pain straight from the first dbol tab. A bit of a heartburn, kept the fluid intake extremely high. Nothing serious. The first pin was done in the evening, nice and smooth, nothing to talk about. Had an extremely good sleep. Slept good 7.5 hrs.
Training.
Mixed grip dead lifts. (30 sec rest between sets)
3x6 normal grip - 70 KG
3x6 wide grip - 70 KG
3x10 sumo grip - 70 KG
Straight bar bicepcurls
3x10 - 27 KG
Rotator cuff exercise (focusing on form and isolation of the rotator cuff.)
3x12 - 6 KG
Dips (focusing on triceps)
1x12 (body weight only)
2x8 failure on 8th rep (body weight only)
Hip abductor (Nautilus machine)
3x10 - 75 KG (flexing out and holding for 5 sec)
Core
3x 30 ab crunches, lifting 10 KG ball from side to side.
Diet.
Breakfast
150gr oat porrige with honey and protein shake with glutamine.
Protein Carbs Fat Calories
Total 50 107 15 793
Lunch meal
100gr Wholewheat penne with 230gr Chargrilled Chicken breast
Protein Carbs Fat Calories
Total 81 62 5.4 622
Pre workout meal Protein Carbs Fat Calories
Protein shake and a mandarine
Protein Carbs Fat Calories
34 13 2.5 240
Immediate post excersise drink
Max Carb Hypertonic drink
Protein Carbs Fat Calories
0 64.61 0 258.3
Post work out meal
Organic Multiseed wholemeal bread with 250gr Cottage cheese
Protein Carbs Fat Calories
Total 38 42 9 395
Inbetween snack
Whole Almonds
Protein Carbs Fat Calories
10.5 5.5 25.5 294
Evening meal
330gr lamb steak and 150gr oven backed chips
Protein Carbs Fat Calories
Total 88 40 19 687
Pre Sleep meal
4 egg whites boild
2 Whole eggs
Protein Carbs Fat Calories
36 0 10 248
Protein Carbs Fat Calories
TOTALS 338 / 333 / 86 / 3537
the Dragon
A Loanshark
hahaha, because I am 177cm (5'10") not 172cm (5'8") and when I first converted 177cm to feet it came up with 5.8' as in five point eight feet, not five feet and 8 inches. Just that.
the Dragon
A Loanshark
Update for week 2
General synopsis
Strength increases are definitely taking off. Weight has been floating between 175 – 177 pounds. My diet is quite the same as the one I posted above, with only slight variations of the Lunch meal and Evening meal. Both include loads of vegetables. My vegetables of choose are carrots, lettuce, cucumber, all organic. On training days I am taking in around 3500 calories in the macros listed above, on rest days I am skipping the Immediate post exercise drink. I cheated a bit on the weekend.
I started taking the Aromatase inhibitor (AI) this week. It is in liquid form from RUI and surprisingly it tastes pretty good. I am taking 8mg ED at the moment. I also mixed my Human Chorionic Gonadotropin (HCG) who I am running at 500IU per week.
I noticed I was feeling very lethargic in the late evenings, also my mood was a bit bitchy at the same time and I was acting like woman approaching her period. So I changed the timing of my last dbol tab and that seems to have sorted that out. The dbol has since right before the weekend been giving me horrible heartburns, indigestion and numb headaches. It has been really uncomfortable sometimes and if I wouldn´t recognise the feeling I would be very worried.
Blood pressure is fine and unchanged, lurking between 125 – 65 to 120 – 60.
One think that I noticed and annoys me very much s that the Test ampules are all with the same LOT number but they are of slightly different shapes. Some have a wider “neck” than others and all are hard as hell to break open.
So far no side effects other than I look bigger (gotten comments from two people already), a lot stronger and more sex drive. I got two tiny spots in my face, but they must be from the sloppy diet over the weekend as I was trying out samples of weeding cakes and I took some samples home
Here is my exercise breakdown.
Monday 28th of Feb, day 7
Training Legs (sort rests (30 – 60 sec) between sets and all exercises)
Leg Press (diagonal sled-type)
3x5-6 – 150 KG (this was my record when I was at my peak in October last year, just before I went on holyday around Africa and then injured myself a little)
Weighted Step Ups for legs
3x12 – 2x15 KG dumbbells
Super setted with
Seated Calf Raise Machine
3x6-8 – 20 KG
Seated Leg Curl (Nautilus)
3x8 – 45 KG (don´t remember the exact weight, will double check)
Tuesday 1rst of March, day 8
Training Chest
Dumbbell Chest press
3x Supersetts of
6 – 30 KG dumbbells
6-8 – 24 KG dumbbells
8 – 18 KG dumbbells
Incline dumbbell Chest press
3x Supersetts of
6-8 – 24 KG dumbbells
6-8 – 20 KG dumbbells
6 – 14 KG dumbbells
Push ups, with legs raised on pilates body ball. Alternation with only left foot on ball, right foot on ball and both feet on the ball.
3x6-8
3x 30 ab crunches, lifting 10 KG ball from side to side. (Russian Twist?)
3x12 Forward Abs Plank (do a plank on a medice ball and then bring your knees one at a time straight forward and hold for 3 secs, alternate by bringing the knee outside or twists inside)
Thursday 3rd of March, day 10
Training bak, biceps, shoulders, hips, core
Mixed grip dead lifts. (30 sec rest between sets)
3x6 normal grip - 75 KG
3x6 wide grip - 75 KG
3x10 sumo grip - 750 KG
W shaped bar bicepcurls
3x10 - 30 KG
Supersetted with
Sitting dumbbell military press
3x8-10 – 16 KG dumbels
Hip abductor (Nautilus machine)
3x10 - 75 KG (flexing out and holding for 5 sec)
3x 30 ab crunches, lifting 10 KG ball from side to side. (Russian Twist?)
3x12 Forward Abs Plank (do a plank on a pilates body ball ball and then bring your knees one at a time straight forward and hold for 3 secs, alternate by bringing the knee outside or twists inside)
Friday 4th of March, day 11
Triceps, shoulders, legs, lower back, ccore
Sprinting intervals
10x 30sec sprints on inclined treadmill. 10 in incline, speeds 12, 12.5, 13, 4x 13.5, 12.5, 2x 12, + warm up and warm down.
Tricep pull down
3x 13 – 18 KG (don´t remember the weight)
Super setted with
Push ups, on knuckles. Hands near the hips
3x 18
General synopsis
Strength increases are definitely taking off. Weight has been floating between 175 – 177 pounds. My diet is quite the same as the one I posted above, with only slight variations of the Lunch meal and Evening meal. Both include loads of vegetables. My vegetables of choose are carrots, lettuce, cucumber, all organic. On training days I am taking in around 3500 calories in the macros listed above, on rest days I am skipping the Immediate post exercise drink. I cheated a bit on the weekend.
I started taking the Aromatase inhibitor (AI) this week. It is in liquid form from RUI and surprisingly it tastes pretty good. I am taking 8mg ED at the moment. I also mixed my Human Chorionic Gonadotropin (HCG) who I am running at 500IU per week.
I noticed I was feeling very lethargic in the late evenings, also my mood was a bit bitchy at the same time and I was acting like woman approaching her period. So I changed the timing of my last dbol tab and that seems to have sorted that out. The dbol has since right before the weekend been giving me horrible heartburns, indigestion and numb headaches. It has been really uncomfortable sometimes and if I wouldn´t recognise the feeling I would be very worried.
Blood pressure is fine and unchanged, lurking between 125 – 65 to 120 – 60.
One think that I noticed and annoys me very much s that the Test ampules are all with the same LOT number but they are of slightly different shapes. Some have a wider “neck” than others and all are hard as hell to break open.
So far no side effects other than I look bigger (gotten comments from two people already), a lot stronger and more sex drive. I got two tiny spots in my face, but they must be from the sloppy diet over the weekend as I was trying out samples of weeding cakes and I took some samples home
Here is my exercise breakdown.
Monday 28th of Feb, day 7
Training Legs (sort rests (30 – 60 sec) between sets and all exercises)
Leg Press (diagonal sled-type)
3x5-6 – 150 KG (this was my record when I was at my peak in October last year, just before I went on holyday around Africa and then injured myself a little)
Weighted Step Ups for legs
3x12 – 2x15 KG dumbbells
Super setted with
Seated Calf Raise Machine
3x6-8 – 20 KG
Seated Leg Curl (Nautilus)
3x8 – 45 KG (don´t remember the exact weight, will double check)
Tuesday 1rst of March, day 8
Training Chest
Dumbbell Chest press
3x Supersetts of
6 – 30 KG dumbbells
6-8 – 24 KG dumbbells
8 – 18 KG dumbbells
Incline dumbbell Chest press
3x Supersetts of
6-8 – 24 KG dumbbells
6-8 – 20 KG dumbbells
6 – 14 KG dumbbells
Push ups, with legs raised on pilates body ball. Alternation with only left foot on ball, right foot on ball and both feet on the ball.
3x6-8
3x 30 ab crunches, lifting 10 KG ball from side to side. (Russian Twist?)
3x12 Forward Abs Plank (do a plank on a medice ball and then bring your knees one at a time straight forward and hold for 3 secs, alternate by bringing the knee outside or twists inside)
Thursday 3rd of March, day 10
Training bak, biceps, shoulders, hips, core
Mixed grip dead lifts. (30 sec rest between sets)
3x6 normal grip - 75 KG
3x6 wide grip - 75 KG
3x10 sumo grip - 750 KG
W shaped bar bicepcurls
3x10 - 30 KG
Supersetted with
Sitting dumbbell military press
3x8-10 – 16 KG dumbels
Hip abductor (Nautilus machine)
3x10 - 75 KG (flexing out and holding for 5 sec)
3x 30 ab crunches, lifting 10 KG ball from side to side. (Russian Twist?)
3x12 Forward Abs Plank (do a plank on a pilates body ball ball and then bring your knees one at a time straight forward and hold for 3 secs, alternate by bringing the knee outside or twists inside)
Friday 4th of March, day 11
Triceps, shoulders, legs, lower back, ccore
Sprinting intervals
10x 30sec sprints on inclined treadmill. 10 in incline, speeds 12, 12.5, 13, 4x 13.5, 12.5, 2x 12, + warm up and warm down.
Tricep pull down
3x 13 – 18 KG (don´t remember the weight)
Super setted with
Push ups, on knuckles. Hands near the hips
3x 18
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doitright24
Mi manchi papà.
looking good bro, keep it up. that height thing is funny....
the Dragon
A Loanshark
Monday 7th March, Day 14
I had horrible heartburns and indigestion throughout the day and evening. Made me feel a bit light headed. I did not sleep well because of it. This does not affect my training or intensity in the gym.
Training Legs
Leg Press (diagonal sled-type)
3x8 – 150 KG (I felt so strong, did them perfectly former, deep down, strong and beautifully pressed up. I will slap more on next time or do squats before)
Forward leg lunges
3x14 – 18 KG dumbbells
Super setted with
Seated Calf Raise Machine
3x 12 – 15 KG
Hip abductor (Nautilus machine)
3x12 - 75 KG (flexing out and holding for 5 sec)
I had horrible heartburns and indigestion throughout the day and evening. Made me feel a bit light headed. I did not sleep well because of it. This does not affect my training or intensity in the gym.
Training Legs
Leg Press (diagonal sled-type)
3x8 – 150 KG (I felt so strong, did them perfectly former, deep down, strong and beautifully pressed up. I will slap more on next time or do squats before)
Forward leg lunges
3x14 – 18 KG dumbbells
Super setted with
Seated Calf Raise Machine
3x 12 – 15 KG
Hip abductor (Nautilus machine)
3x12 - 75 KG (flexing out and holding for 5 sec)
the Dragon
A Loanshark
Tuesday 8th March, Day 15
Timed my first dbol around 1.5 hours after breakfast. Had no heartburn until an hour after the tab been taken in and not so bad this time. I am taking the tabs now 1 - 1.5 hours after big meals. Heartburn not so bad today. 5th pin went in today along with HCG. Did not manage to sleep well. Weighted 178.5 lbs.
Training chest
Incline dumbbell Chest press
3x Supersetts of
8 - 30 KG dumbbells (I felt incredibly strong. I could easily have done heavier weights put I had decided to not burn myself to much out in the gym today as I had BJJ training planed in the evening)
6-8 - 22 KG dumbbells
6 - 14 KG dumbbell
Flat bench Dumbbell flys
3x12 - 10KG
Rotator cuff exercise (focusing on form and isolation of the rotator cuff.)
3x12 - 6 KG
Push ups, with legs raised on pilates body ball. Alternating with only left foot on ball, right foot on ball and both feet on the ball.
1x16
1x12 (failure)
1x8 (failure)
Evening:
Brazilian Ju-Jitsu training.
Warm ups and excersises.
Sparring for one hours. Had good endurance.
Timed my first dbol around 1.5 hours after breakfast. Had no heartburn until an hour after the tab been taken in and not so bad this time. I am taking the tabs now 1 - 1.5 hours after big meals. Heartburn not so bad today. 5th pin went in today along with HCG. Did not manage to sleep well. Weighted 178.5 lbs.
Training chest
Incline dumbbell Chest press
3x Supersetts of
8 - 30 KG dumbbells (I felt incredibly strong. I could easily have done heavier weights put I had decided to not burn myself to much out in the gym today as I had BJJ training planed in the evening)
6-8 - 22 KG dumbbells
6 - 14 KG dumbbell
Flat bench Dumbbell flys
3x12 - 10KG
Rotator cuff exercise (focusing on form and isolation of the rotator cuff.)
3x12 - 6 KG
Push ups, with legs raised on pilates body ball. Alternating with only left foot on ball, right foot on ball and both feet on the ball.
1x16
1x12 (failure)
1x8 (failure)
Evening:
Brazilian Ju-Jitsu training.
Warm ups and excersises.
Sparring for one hours. Had good endurance.
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squirrel153
New member
Excellent posts. I am doing just about the same cycle as you, just started. Im older and look forward to comparing our progress.
the Dragon
A Loanshark
Ttt
Last edited:
still pumping
Not too old to learn
Great info bro! I'm 35 and just before starting a very similiar cycle and appreciate the info. Keep up the good work.
the Dragon
A Loanshark
Tuesday 15th March, day 18
I weighted 180.5 lbs. Starting to notice a few tiny little sits on my shoulders and chest area. Going to start proactively scrubbing it off. Not feeling as hungry or feeling cravings for food as on my first cycle. Acctually getting pretty sick of tuna and rice, dry chicken, etc. Sometimes I need to force feed it! Might be something from the dbol upsetting the stomach.
Training chest
Incline dumbbell Chest press
3x Drop sets of:
4-6 - 32 KG dumbbells
6-8 - 22 KG dumbbells
10 - 14 KG dumbbell
Chest Fly Machine
3x12 - 54 KG
Push ups, with legs raised on Pilates body ball. Alternating with only left foot on ball, right foot on ball and both feet on the ball.
1x24
1x18 (failure)
1x18 (failure)
3x16 Lying Leg Raises
Evening:
Brazilian Ju-Jitsu training.
Warm ups and strenght exercises.
Sparring 6x 5min rounds
All in all a heavy duty practice session.
I weighted 180.5 lbs. Starting to notice a few tiny little sits on my shoulders and chest area. Going to start proactively scrubbing it off. Not feeling as hungry or feeling cravings for food as on my first cycle. Acctually getting pretty sick of tuna and rice, dry chicken, etc. Sometimes I need to force feed it! Might be something from the dbol upsetting the stomach.
Training chest
Incline dumbbell Chest press
3x Drop sets of:
4-6 - 32 KG dumbbells
6-8 - 22 KG dumbbells
10 - 14 KG dumbbell
Chest Fly Machine
3x12 - 54 KG
Push ups, with legs raised on Pilates body ball. Alternating with only left foot on ball, right foot on ball and both feet on the ball.
1x24
1x18 (failure)
1x18 (failure)
3x16 Lying Leg Raises
Evening:
Brazilian Ju-Jitsu training.
Warm ups and strenght exercises.
Sparring 6x 5min rounds
All in all a heavy duty practice session.
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the Dragon
A Loanshark
Thursday the 17th March, day 20
I weighed 181.4 pounds
Training back, biceps, shoulders, hips. As always I do my vigorous stretch routine before hitting the weights and I hit the sauna for 10 min after each training session except if I am going to BJJ practise in the evening
Mixed grip dead lifts. (30 sec rest between sets)(Starting to get really hard to hold the grip on the bar with that weight and number of setts)
3x8 normal grip - 80 KG
3x8 wide grip - 80 KG
3x8 sumo grip - 85 KG
W shaped bar bicepcurls
3x12 - 30 KG
Supersetted with
Sitting dumbbell military press
3x8-12 – 18 KG dumbels
Front shoulder raises
3x16 – 8 KG dumbbells
Suppersetted with
Bicep hammer curls
3x12 – 8 KG dumbbells
I weighed 181.4 pounds
Training back, biceps, shoulders, hips. As always I do my vigorous stretch routine before hitting the weights and I hit the sauna for 10 min after each training session except if I am going to BJJ practise in the evening
Mixed grip dead lifts. (30 sec rest between sets)(Starting to get really hard to hold the grip on the bar with that weight and number of setts)
3x8 normal grip - 80 KG
3x8 wide grip - 80 KG
3x8 sumo grip - 85 KG
W shaped bar bicepcurls
3x12 - 30 KG
Supersetted with
Sitting dumbbell military press
3x8-12 – 18 KG dumbels
Front shoulder raises
3x16 – 8 KG dumbbells
Suppersetted with
Bicep hammer curls
3x12 – 8 KG dumbbells
the Dragon
A Loanshark
Friday the 18th March, day 21
Brazilian Ju-Jitsu training.
Warm ups and strenght exercises.
Loads of hip explosive movement excersises.
Technical training
Sparring 3x 5min rounds
Brazilian Ju-Jitsu training.
Warm ups and strenght exercises.
Loads of hip explosive movement excersises.
Technical training
Sparring 3x 5min rounds
the Dragon
A Loanshark
Monday the 21st March, day 24
This is my last D-bol day. I weighed in at 182.3 pounds and that makes a 10.2 pound weight gain in exactly 4 weeks. I can´t see any noticeable water weight or bloat, thanks to a very small dose of Aromasin, CLA and clean diet. On same timeframe into the cycle last year, I was much more bloated according to family photos I found of myself.
But I have to congratulate D-bol for being extremely strong compound, at 210mg per week I made incredible gains in strength and weight. Down size are gastric problems and indigestion, but I heard this is down to the individual. I am gonna carry on with Liv52 for one more week to help the liver recover fully. The Test-Ent levels are starting to peak in my blood. Hopefully my appetite starts to increase now as I am of the D-bol. I remember being much hungrier and ruthlessly going for fast/junk food on my first cycle and a friend of mine who is doing test only cycle and a week behind me is starting to get these junkie like cravings for food. But I think my diet is more stable are regimented than his. The better results so far are also a results from a much better diet and supplements, for instance on first cycle I did not use protein shakes! and a much better, more intense and targeted training regime. As I came on post cycle therapy (pct) I was so scared for losing my gains that I gave 110% intensity and learned more on my body and more on diet than ever before, so I am gaining from that.
The acne scare from last week was a false alarm. Currently No acne anywhere.
Training Legs, Chest, tricep
Squats
3x12 - 70KG (all the way down, deep and perfect form)
Leg Press (diagonal sled-type)
2x6 - 160KG
1x6 - 200KG (had a spotter that helped me finish the last two reps, did not go very deep down)
Incline dumbbell Chest press
3x Drop sets of:
6 - 32 KG dumbbells (one set doing only one hand at a time, while holding the dumbbell in the air with the other one)
6 - 20 KG dumbbells
Push ups, with legs raised on Pilates body ball. Alternating with only left foot on ball, right foot on ball and both feet on the ball.
3x24
This is my last D-bol day. I weighed in at 182.3 pounds and that makes a 10.2 pound weight gain in exactly 4 weeks. I can´t see any noticeable water weight or bloat, thanks to a very small dose of Aromasin, CLA and clean diet. On same timeframe into the cycle last year, I was much more bloated according to family photos I found of myself.
But I have to congratulate D-bol for being extremely strong compound, at 210mg per week I made incredible gains in strength and weight. Down size are gastric problems and indigestion, but I heard this is down to the individual. I am gonna carry on with Liv52 for one more week to help the liver recover fully. The Test-Ent levels are starting to peak in my blood. Hopefully my appetite starts to increase now as I am of the D-bol. I remember being much hungrier and ruthlessly going for fast/junk food on my first cycle and a friend of mine who is doing test only cycle and a week behind me is starting to get these junkie like cravings for food. But I think my diet is more stable are regimented than his. The better results so far are also a results from a much better diet and supplements, for instance on first cycle I did not use protein shakes! and a much better, more intense and targeted training regime. As I came on post cycle therapy (pct) I was so scared for losing my gains that I gave 110% intensity and learned more on my body and more on diet than ever before, so I am gaining from that.
The acne scare from last week was a false alarm. Currently No acne anywhere.
Training Legs, Chest, tricep
Squats
3x12 - 70KG (all the way down, deep and perfect form)
Leg Press (diagonal sled-type)
2x6 - 160KG
1x6 - 200KG (had a spotter that helped me finish the last two reps, did not go very deep down)
Incline dumbbell Chest press
3x Drop sets of:
6 - 32 KG dumbbells (one set doing only one hand at a time, while holding the dumbbell in the air with the other one)
6 - 20 KG dumbbells
Push ups, with legs raised on Pilates body ball. Alternating with only left foot on ball, right foot on ball and both feet on the ball.
3x24
the Dragon
A Loanshark
Friday the 25th March, day 32
Weighted in at 183.6 Had not trained much during the week due to being away and busy on a seminar related to work. I have also had a weird sore in the back of my throat, it makes it hard to swallow and pain one of the ear when I swallow, I think it might be due to acid reflux and the acid reflux due to the dbol. I started taking acid reduction tablets.
Mixed grip dead lifts.
3x6 normal grip - 85 KG
3x6 wide grip - 85 KG
3x8 sumo grip - 85 KG
Dips
3x16 with bodyweight only
Supersetted none stop with
Rotator cuffs
3x6 – 8KG
Weighted in at 183.6 Had not trained much during the week due to being away and busy on a seminar related to work. I have also had a weird sore in the back of my throat, it makes it hard to swallow and pain one of the ear when I swallow, I think it might be due to acid reflux and the acid reflux due to the dbol. I started taking acid reduction tablets.
Mixed grip dead lifts.
3x6 normal grip - 85 KG
3x6 wide grip - 85 KG
3x8 sumo grip - 85 KG
Dips
3x16 with bodyweight only
Supersetted none stop with
Rotator cuffs
3x6 – 8KG
the Dragon
A Loanshark
Monday the 28th March, day 35
Weighted in at 184.7
Training legs
Squats x3 - 70KG x 12
Leg press x3 - 160KG x 6
Forward lunges x3 - 18kg x12
Supersetted with
Calf rises x3 - 30KG x 8-10
Hip apductors x3 - 85KG – 12
Supersetted with
Leg raises x3 - 54KG – 8
Weighted in at 184.7
Training legs
Squats x3 - 70KG x 12
Leg press x3 - 160KG x 6
Forward lunges x3 - 18kg x12
Supersetted with
Calf rises x3 - 30KG x 8-10
Hip apductors x3 - 85KG – 12
Supersetted with
Leg raises x3 - 54KG – 8
the Dragon
A Loanshark
Tuesday the 29th March, day 36
I weighed in at 184.7 pounds. Today I noticed that my pee is no longer has the yellow radioactive colour it had before when on dbol.
Training chest
Incline dumbbell Chest press
3x Drop sets of:
4-6 - 32 KG dumbbells
6-8 - 22 KG dumbbells
10 - 14 KG dumbbell
Flat bench Dumbbell flys
3x12 - 10KG
3x16 Lying Leg Raises
3x12 Forward Abs Plank (do a plank on a pilates body ball ball and then bring your knees one at a time straight forward and hold for 3 secs, alternate by bringing the knee outside or twists inside)
Evening:
Brazilian Ju-Jitsu training.
Hurt my left shoulder during sparring. Not sure if it partially dislocated or is it was a major muscle cramp or tear.
I weighed in at 184.7 pounds. Today I noticed that my pee is no longer has the yellow radioactive colour it had before when on dbol.
Training chest
Incline dumbbell Chest press
3x Drop sets of:
4-6 - 32 KG dumbbells
6-8 - 22 KG dumbbells
10 - 14 KG dumbbell
Flat bench Dumbbell flys
3x12 - 10KG
3x16 Lying Leg Raises
3x12 Forward Abs Plank (do a plank on a pilates body ball ball and then bring your knees one at a time straight forward and hold for 3 secs, alternate by bringing the knee outside or twists inside)
Evening:
Brazilian Ju-Jitsu training.
Hurt my left shoulder during sparring. Not sure if it partially dislocated or is it was a major muscle cramp or tear.
the Dragon
A Loanshark
Friday the 1st April, day 39
I am going to rest the arm/shoulder complete for a few days and take ibuprofen with.
Sprinting intervals
Evening:
Brazilian Ju-Jitsu training.
Did Brazilian Ju-Jitsu training only for technical aspect, rested and protected the shoulder/arm.
I am going to rest the arm/shoulder complete for a few days and take ibuprofen with.
Sprinting intervals
Evening:
Brazilian Ju-Jitsu training.
Did Brazilian Ju-Jitsu training only for technical aspect, rested and protected the shoulder/arm.
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