Hey guys, thought it might be of some interest so I'm going to post details of my first cycle. This first one's gonna be long. I'll try to organize it as best I can so you can skip parts if you choose.
Notes: This will all be the truth. I have no interest in trying to impress people by lying about progress or lifts or anything.
Also, these are just my ways of doing things. If I say that I do something a certain way it doesn't mean I am knocking anything anybody else does. It's just what works for me. I am by no means an expert. I'm sure I'm getting some things wrong. Suggestions are welcome.
Personal info
Training basically my whole adult life. More seriously the past 7 years or so. I work out at home. I have a squat rack with lat pulley thing and powerblock dumbells. We're moving across the country next spring (currently in NY) and I'll join a gym then.
48 (in 3 months)
5'10"
185 lbs
10-15% BF. (I have one of those scales, I don't know how accurate they are in determining BF. I have abs, six pack, obliques, serratus, adonis belt, etc.)
The fact that I weigh 185 is a major accomplishment (especially being older). Without training I would probably weigh about 165. I saw a picture of my upper back and neck area from when I had a fatty lump removed in 2009 and I look like a child. I don't know how to classify my body. I can almost circle my wrist with my thumb and middle finger, so I'm not naturally big or thick but I'm not thin either. Even if I didn't train I wouldn't be able to fit in skinny jeans.
I have a nice v shape, 32 inch waist. 44 jacket. Just starting to look real good in normal fitting shirts.
I have taken no supplements except glutamine (I don't know that I'd even consider that a supplement). I'll get more into that in the diet section.
I don't do 1rm. I'm not interested in seeing how much I can lift per se. Everybody wants to lift heavier. I just want to do it in the context of multiple sets and reps and not a single rep. So the only numbers I have are:
My last 20 rep squat program I ended on 20 squats @ 200 all the way down. Not parallel. Not below parallel. Hamstrings on calves.
My last chest workout: bench press 3 sets of 6 @ 205 and then 5 @ 205 ( I couldn't get the last one) and then 2 sets of 2 @ 225.
My last back workout: deadlift, 3 sets of 10 @ 275. I don't use a belt or wraps/hooks, chalk only. If I can't hold onto it with just my grip then I have no business lifting it.
My bench has always been weak. (This isn't false modesty. I know I should be benching more).
I don't concentrate on goals in the traditional sense. I focus on process. If I had a goal to lift a certain weight, sometimes blindly pursuing that can be detrimental and lead to injury. My main intention is to continue training. The amount of weight is secondary and I don't want to get bogged down in numbers and disappointment. I try to stay out of my head. Some of the best workouts I've had were on days when I wasn't feeling 100% or was not totally into it at the beginning. Some of the worst workouts I've had were on days when I was rested, well-fed and ready to walk through a brick wall. I try not to self-assess beforehand. I just train as hard as I can on any given day.
That said, I think it would be cool to be able to bench 225 for at least 3 sets of 6. There's just something about 4 45s on the bar.
Training
4 day routine, 1 rest day
Legs
Chest/bi
Back
Shoulders/tri
abs mixed in wherever
Diet
I kind of accidentally ended up eating mostly organic. My wife is into yoga and took some seminars at the studio and started incorporating things here and there.
I don't think of it as sticking to a diet. My tastes have changed. I don't crave sugar. I can't eat salty foods. I don't want refined carbs. I don't do cheat days because there's really no cheat foods I want to eat (boring, I know).
Here's a basic breakdown of foods I eat:
organic chicken and beef
fresh caught salmon (farm raised is a nightmare)
brown rice
quinoa
sweet potatoes
A spinach smoothie and kale smoothie every day. My wife bought a Vitamix and feeds me these. I kind of like them now.
Protein shakes, whey and casein. The casein is thick so I mix that in warm water and don't add anything else.
2 whey shakes every day each are mixed with:
1 cup of almond milk
1/2 cup of organic coconut milk (the kind in the can, not the milk container thing). This is full of fat and calories.
one serving of glutamine (whatever amount that is. I think I use a 1.5 tbsp scoop)
1/2 cup of quaker oats (the Vitamix pulverizes everything so it's all liquid).
The only dairy I eat is what's in the protein powders and some cheese here and there, probably a few times a month
We obviously go out to dinner occasionally. I usually get steak or a burger. We got pizza last week.
Now I won't have more than one drink per week. I usually have 3 or so. Not binge drinking. Just a margarita or glass of wine once in a while.
Cycle
I chose sustanon for my first cycle because I wanted to keep it simple. I don't need to cut. I don't need to gain 50 pounds in 2 months. I'll be happy if I can keep 10 pounds.
I don't want to stack anything yet. I want to see how I react to different things. Sustanon seemed like a good choice. I know there are others.
I have on hand:
70 needles 24 gauge, 1 inch
20 ml of Sustanon 350
30 aromasin for gyno
30 clomid for pct
HCG
I have decided on making it a 10 week cycle, 2 ml/week in 3 doses:
1ml Monday
.5 Thursday
.5 Saturday
I've researched and found a bunch of different recommendations for dosage and frequency. For my first cycle I think 2ml/week is adequate.
I started out with 1 ml 10 days ago and then .5 last Saturday and came up with the above schedule so I did 1ml again on Monday, .5 Thursday and haven't done today's .5 yet.
Injecting
Here's my process:
Wash hands, use hand sani. Wipe vial with alcohol wipe, not just the top. I put it in my armpit to warm it so I want to make sure the whole thing is clean since it's in my hands before I inject. I make sure my muscle is warmed up. Warm oil into a warm muscle which gets massaged afterward.
I change needles after drawing.
I jab it in quickly instead of pushing it in. I wouldn't say I'm afraid of needles. I don't necessarily like them, but I'm not a little bitch either. I have no problem doing this myself. I haven't felt anything at any point of the injection.
Jab all the way in, aspirate, slowly inject, after injecting is complete leave needle in for 30 seconds or so. The needle is in for at least a minute. Again, I have never felt a thing. Remove needle and hold an alcohol pad on the injection site. I've haven't had more than a few tiny drops of blood.
Here's the important part, other than warming the oil first: massage the muscle very well.
The first 1ml I did was in my right quad. I must not have warmed the oil enough or massaged it in thoroughly afterward because I have a huge lump (cork or whatever it's called). It's going away now. It never got red or warm. The second 1ml was in my left glute and I had no pain whatsoever. This past Thursday's .5ml was in my right glute and it's been sore. Maybe it's just one of those things. I'm sure to massage the muscle very well after and then I'm sure to use it. Stretch, move, twist. Anything I can do to distribute the oil better.
Results
No real results yet and I'm not expecting any this soon. I feel a little fuller. I'm able to push through my workouts a little better.
If you made it this far, thanks for reading. Updates to follow.
Notes: This will all be the truth. I have no interest in trying to impress people by lying about progress or lifts or anything.
Also, these are just my ways of doing things. If I say that I do something a certain way it doesn't mean I am knocking anything anybody else does. It's just what works for me. I am by no means an expert. I'm sure I'm getting some things wrong. Suggestions are welcome.
Personal info
Training basically my whole adult life. More seriously the past 7 years or so. I work out at home. I have a squat rack with lat pulley thing and powerblock dumbells. We're moving across the country next spring (currently in NY) and I'll join a gym then.
48 (in 3 months)
5'10"
185 lbs
10-15% BF. (I have one of those scales, I don't know how accurate they are in determining BF. I have abs, six pack, obliques, serratus, adonis belt, etc.)
The fact that I weigh 185 is a major accomplishment (especially being older). Without training I would probably weigh about 165. I saw a picture of my upper back and neck area from when I had a fatty lump removed in 2009 and I look like a child. I don't know how to classify my body. I can almost circle my wrist with my thumb and middle finger, so I'm not naturally big or thick but I'm not thin either. Even if I didn't train I wouldn't be able to fit in skinny jeans.
I have a nice v shape, 32 inch waist. 44 jacket. Just starting to look real good in normal fitting shirts.
I have taken no supplements except glutamine (I don't know that I'd even consider that a supplement). I'll get more into that in the diet section.
I don't do 1rm. I'm not interested in seeing how much I can lift per se. Everybody wants to lift heavier. I just want to do it in the context of multiple sets and reps and not a single rep. So the only numbers I have are:
My last 20 rep squat program I ended on 20 squats @ 200 all the way down. Not parallel. Not below parallel. Hamstrings on calves.
My last chest workout: bench press 3 sets of 6 @ 205 and then 5 @ 205 ( I couldn't get the last one) and then 2 sets of 2 @ 225.
My last back workout: deadlift, 3 sets of 10 @ 275. I don't use a belt or wraps/hooks, chalk only. If I can't hold onto it with just my grip then I have no business lifting it.
My bench has always been weak. (This isn't false modesty. I know I should be benching more).
I don't concentrate on goals in the traditional sense. I focus on process. If I had a goal to lift a certain weight, sometimes blindly pursuing that can be detrimental and lead to injury. My main intention is to continue training. The amount of weight is secondary and I don't want to get bogged down in numbers and disappointment. I try to stay out of my head. Some of the best workouts I've had were on days when I wasn't feeling 100% or was not totally into it at the beginning. Some of the worst workouts I've had were on days when I was rested, well-fed and ready to walk through a brick wall. I try not to self-assess beforehand. I just train as hard as I can on any given day.
That said, I think it would be cool to be able to bench 225 for at least 3 sets of 6. There's just something about 4 45s on the bar.
Training
4 day routine, 1 rest day
Legs
Chest/bi
Back
Shoulders/tri
abs mixed in wherever
Diet
I kind of accidentally ended up eating mostly organic. My wife is into yoga and took some seminars at the studio and started incorporating things here and there.
I don't think of it as sticking to a diet. My tastes have changed. I don't crave sugar. I can't eat salty foods. I don't want refined carbs. I don't do cheat days because there's really no cheat foods I want to eat (boring, I know).
Here's a basic breakdown of foods I eat:
organic chicken and beef
fresh caught salmon (farm raised is a nightmare)
brown rice
quinoa
sweet potatoes
A spinach smoothie and kale smoothie every day. My wife bought a Vitamix and feeds me these. I kind of like them now.
Protein shakes, whey and casein. The casein is thick so I mix that in warm water and don't add anything else.
2 whey shakes every day each are mixed with:
1 cup of almond milk
1/2 cup of organic coconut milk (the kind in the can, not the milk container thing). This is full of fat and calories.
one serving of glutamine (whatever amount that is. I think I use a 1.5 tbsp scoop)
1/2 cup of quaker oats (the Vitamix pulverizes everything so it's all liquid).
The only dairy I eat is what's in the protein powders and some cheese here and there, probably a few times a month
We obviously go out to dinner occasionally. I usually get steak or a burger. We got pizza last week.
Now I won't have more than one drink per week. I usually have 3 or so. Not binge drinking. Just a margarita or glass of wine once in a while.
Cycle
I chose sustanon for my first cycle because I wanted to keep it simple. I don't need to cut. I don't need to gain 50 pounds in 2 months. I'll be happy if I can keep 10 pounds.
I don't want to stack anything yet. I want to see how I react to different things. Sustanon seemed like a good choice. I know there are others.
I have on hand:
70 needles 24 gauge, 1 inch
20 ml of Sustanon 350
30 aromasin for gyno
30 clomid for pct
HCG
I have decided on making it a 10 week cycle, 2 ml/week in 3 doses:
1ml Monday
.5 Thursday
.5 Saturday
I've researched and found a bunch of different recommendations for dosage and frequency. For my first cycle I think 2ml/week is adequate.
I started out with 1 ml 10 days ago and then .5 last Saturday and came up with the above schedule so I did 1ml again on Monday, .5 Thursday and haven't done today's .5 yet.
Injecting
Here's my process:
Wash hands, use hand sani. Wipe vial with alcohol wipe, not just the top. I put it in my armpit to warm it so I want to make sure the whole thing is clean since it's in my hands before I inject. I make sure my muscle is warmed up. Warm oil into a warm muscle which gets massaged afterward.
I change needles after drawing.
I jab it in quickly instead of pushing it in. I wouldn't say I'm afraid of needles. I don't necessarily like them, but I'm not a little bitch either. I have no problem doing this myself. I haven't felt anything at any point of the injection.
Jab all the way in, aspirate, slowly inject, after injecting is complete leave needle in for 30 seconds or so. The needle is in for at least a minute. Again, I have never felt a thing. Remove needle and hold an alcohol pad on the injection site. I've haven't had more than a few tiny drops of blood.
Here's the important part, other than warming the oil first: massage the muscle very well.
The first 1ml I did was in my right quad. I must not have warmed the oil enough or massaged it in thoroughly afterward because I have a huge lump (cork or whatever it's called). It's going away now. It never got red or warm. The second 1ml was in my left glute and I had no pain whatsoever. This past Thursday's .5ml was in my right glute and it's been sore. Maybe it's just one of those things. I'm sure to massage the muscle very well after and then I'm sure to use it. Stretch, move, twist. Anything I can do to distribute the oil better.
Results
No real results yet and I'm not expecting any this soon. I feel a little fuller. I'm able to push through my workouts a little better.
If you made it this far, thanks for reading. Updates to follow.
