First ever cycle!! I have crossed over to the dark side!!!

Flat dumbbell bench: 110x12r, 115x12r, 120x9r, 120x8r
Decline barbell bench: 315x10r, 315x8r, 315x6r drop set to 225x7r
Flat dumbbell flyes: 55x12r, 55x12r, 55x12r, 55x12r (Need to increase weight)
Flat dumbbell flyes: 55x12r, 55x12r, 55x12r (really squeezing)
Incline plate-loaded machine: 135 (each side)x9r, 135x8r, 125x8r, 115x8r (I was weaker on this than in previous weeks probably due to the fact that it was my 3rd exercise as opposed to my 2nd and I felt murdered after the dumbbell bench )
Incline plate-loaded machine: 135x10r, 135x10r, 135x9r
Cable crossovers: 60x12r, 60x12r, 45x12r, 45x12r, 45x12r, 45x12r, 454x12r (Only 30-45sec rest between these sets to really pump the muscle up)
Pec deck (FST-7): 145x12r, 145x12r, 145x12r, 140x12r, 140x12r, 135x12r, 135x12r

Dumbbell curls: 55x11r, 55x8r, 55x8r
Dumbbell curls: 55x12r, 55x9r, 55x8r
Preacher machine: 90x12r, 95x12r, 100x12r (Need to move up)
Preacher machine (FST-7): 105x12r, 110x12r, 110x12r, 105x10r, 90x12r, 90x10r, 90x10r
EZ bar curls: 50x12r, 70x12r, 70x12r, 70x12r, 70x12r, 70x12r, 70x12r (30-45sec between sets. This was also supersetted with foot-elevated pushups)

Only did 2 bicep exercises today. I didn't feel I needed any more than that because I'll get some bicep work on back day. After chest and biceps I did some weighted decline sit-ups for 2 sets of 15 then some hanging leg raises for 2 sets of 12.

My 9th injection was last Wednesday and most of it came from my first vial then a little from a new vial. Boy my leg is still sore! I figure its from the new vial. Anyways I'm very happy with today's workout. Tomorrow is leg day :)
 
OMG....leg day was pretty epic (at least I thought so). Here's what went down...

Warm-up leg extensions: 90x20r, 90x20r, 90x20r
Warm-up leg extensions: 105x20r, 105x20r, 105x20r
Front squats: 225x6-4r, 225x10r, 225x12r (The first set signifies that I did 6 reps and then I felt the bar starting to slip because I was wearing a tank and starting to sweat. I racked it then did 4 more. The next sets I rubbed some chalk on me and that helped a lot. Next time I'll wear a shirt)
Front squats: 225x12r, 245x12r, 255x12r (I think I went up so much because I was more used to doing them. Either way....felt great!)
Leg press: 745x12r, 790x12r, 790x12r
Leg press: 790x12r, 840x12r, 865x15r (Before I would take the sled down far but that was putting stress on my lower back. So this time I took the sled down until my lower back just started to round)
Hack squat: 300x12r, 300x12r, 300x12r, 300x12r, 300x12r, 300x12r, 300x12r (Assuming the sled weighs 50lbs. 30-45sec rest between sets)
Leg extensions (FST-7): 205x12r, 205x12r, 205x12r, 195x12r, 180x12r, 165x12r, 165x12r

Stiff-legged deads: 225x10r, 225x10r, 225x10r
Stiff-legged deads: 225x12r, 245x12r, 275x12r
Standing leg curls: 80x10r, 80x10r, 80x10r
Standing leg curls: 80x12r, 80x12r, 80x12r
Lying leg curls: 90x12r, 90x12r, 80x12r, 80x12r, 70x12r, 70x12r, 70x12r (30-45sec rest)
Lying leg curls (FST-7): 90x12r, 90x12r, 80x12r, 80x12r, 70x12r, 70x12r, 70x12r

Standing calf raises: 215x20r, 215x20r, 215x20r
Standing calf raises: 240x15r, 240x15r, 240x15r

After that I stretched for about 10min. Felt great. I felt like a fucking animal in there. I just needed more weight. Also, I woke up this morning and weighed myself....214. So maybe it might be time to add a few more calories to my diet. We'll see how I weigh in a week tho.
 
very nice. especially those front squats. I try them almost every leg day and its just too damn uncomfortable for me to do! i feel like a bitch but it fuckin hurts lol. I either have it right on my front delts, or further up past the delts and onto collar bone, both r extremely uncomfortable. and i dont want to dmg my bones.
 
Thanks bro! Yeah they are pretty uncomfortable but they felt better this time than they did last leg workout. I was watching Branch Warren's 'Train Insane' and I saw how he got under the bar so I kind of mimiced that.
 
Sorry I'm a little late in posting this. This was my shoulder/tricep workout from yesterday...


Barbell military: 185x10r, 185x10r, 195x7r
Barbell military: 195x8r, 195x9r, 205x5r (felt really strong here)
Upright rows: 135x10r, 145x10r, 155x8r
Upright rows: 145x10r, 145x10r, 145x10r
Dumbbell laterals: 40x10r, 45x8r, 45x8r
Dumbbell laterals: 45x9r, 45x9r, 45x8r
Cable laterals: 20x12r, 20x12r, 20x12r, 20x12r, 20x12r, 20x12r, 20x12r
Cable laterals (FST-7): 25x12r, 25x12r, 25x12r, 25x12r, 25x12r, 25x12r, 20x12r

Close-grip bench: 225x10r, 225x10r, 225x 8r drop to 135x7r (I did this using free weights instead of the smith)
Machine skulls (FST-7): 120x12r,135x12r, 130x12r, 130x12r, 125x12r, 125x12r, 120x12r

I was happy with this workout. I've been hovering around 213 for a week or so. Do you think I should up my calories a little or see what my weight is in a couple weeks then decide? Thanks
 
StumpMT said:
Sorry I'm a little late in posting this. This was my shoulder/tricep workout from yesterday...


Barbell military: 185x10r, 185x10r, 195x7r
Barbell military: 195x8r, 195x9r, 205x5r (felt really strong here)
Upright rows: 135x10r, 145x10r, 155x8r
Upright rows: 145x10r, 145x10r, 145x10r
Dumbbell laterals: 40x10r, 45x8r, 45x8r
Dumbbell laterals: 45x9r, 45x9r, 45x8r
Cable laterals: 20x12r, 20x12r, 20x12r, 20x12r, 20x12r, 20x12r, 20x12r
Cable laterals (FST-7): 25x12r, 25x12r, 25x12r, 25x12r, 25x12r, 25x12r, 20x12r

Close-grip bench: 225x10r, 225x10r, 225x 8r drop to 135x7r (I did this using free weights instead of the smith)
Machine skulls (FST-7): 120x12r,135x12r, 130x12r, 130x12r, 125x12r, 125x12r, 120x12r

I was happy with this workout. I've been hovering around 213 for a week or so. Do you think I should up my calories a little or see what my weight is in a couple weeks then decide? Thanks
Click to expand...

if u can eat more calories, then definately eat more. you wanna grow right?
 
Hell yeah I wanna grow!! And I'm still relatively lean (can still see the outline of my abs). When I cook I prepare a box of whole grain penne or 2 cups of brown rice (makes 6 cups cooked) and either 3lbs of chicken or 3lbs of lean beef. I divide all of that into 6 meals. Next time I cook (tomorrow) I'll still cook the same amount but I'll just divide it into 5 meals. That'll take my carb calories from 220/meal to 280/meal and my prot cals from 220-300/meal to 260-360/meal. So this will up my calories by about 3-400/day.

Thanks Juicer
 
Here we go again. Another back day and more increases in weight :)

Rack deads (no straps, only chalk): 135x10r, 225x8r, 315x6r, 405x4r, 500x3r (personal best), 515x1r (personal best)
Rack deads (no straps, only chalk): 135x10r, 225x8r, 315x6r, 405x4r, 495x2r, 515x2r
Barbell rows: 225x10r, 245x10r, 255x10r
Barbell rows: 245x10r, 255x10r, 255x10r
T-bar rows in the corner: 180x10r, 225x10r, 225x12r
Dumbbell rows: 140x10r, 140x10r, 140x10r
Close neutral-grip pull downs: 195x10r, 210x10r, 210x6r drop to 150x4r drop to 90x 6r
Wide grip body-weight pull-ups: BW(213)x10r, BWx9r, BWx8r
Seated Cable rows: 210x10r, 210x10r, 210x10r
Seated cable rows: 210x12r, 210x12r, 210x10r
Straight arm pulldowns (FST-7): 105x12r, 120x12r, 110x12r, 110x12r, 100x12r, 100x12r, 95x12r (30-45sec rest between sets with extreme stretching between sets)
Plate loaded machine rows (FST-7): 140x12r, 180x12r, 180x12r, 180x12r, 160x12r, 160x12r, 160x12r

I felt really good today. Also, I just pinned for the 11th time about 15min ago. The weeks seem to just fly by and I'm not even half-way through my cycle :)

Tomorrow I will increase my caloric intake by 3-400 per day.

So far things are going great!
 
Well, no lifting today but I am about to go run 3 miles. Nothing crazy and it'll only take about 30 minutes. I decided to increase my food intake today. Whenever I cook I would make 6 meals. Now that same amount of food will make 5 meals. It'll add between 300-400 calories per day. In 2-3 weeks I'll up it again by only making 4 meals with the same amount of food. Let me know what you think.
 
seeing gains every week! very nice!

when ur posting ur workouts, the bold is what u just did, and the normal font is the previous workout right?
 
Chest/biceps workout today was amazing!!! Got such a great pump!

Decline barbell bench: 315x10r, 315x8r, 315x6r drop set to 225x7r
Flat dumbbell bench: 120x10r, 125x10r, 130x6r drop to 70x6 (Last time I did dumbbell bench I could only do 120x6r on last set)
Flat dumbbell flyes: 55x12r, 55x12r, 55x12r (really squeezing)
Incline flyes: 55x12r, 55x12r, 60x10r
Incline plate-loaded machine: 135x10r, 135x10r, 135x9r
Incline plate-loaded machine: 135(each side)x11r, 135x11r, 135x9r drop to 90x5r
Pec deck (FST-7): 145x12r, 145x12r, 145x12r, 140x12r, 140x12r, 135x12r, 135x12r
Pec deck (FST-r): 145x12r, 145x12r, 145x12r, 145x12r, 140x12r, 135x12r, 135x12r

Dumbbell curls: 55x12r, 55x9r, 55x8r
Dumbbell curls: 60x8r, 60x7r, 60x6r drop to 40x5r drop to 20x6r
Preacher machine (FST-7): 105x12r, 110x12r, 110x12r, 105x10r, 90x12r, 90x10r, 90x10r
Cable front double bicep (FST-7): 30x12r, 35x12r, 35x12r, 35x12r, 30x12r, 30x12r, 30x12r

After the FST-7 sets by chest and biceps were so fucking pumped...it was great!! Then I did 2 super sets for ab work. I have posted 2 pics of my progress so far. Weighing in at 215lbs :) I'm really happy so far. And as you can see I'm not holding too much water and I'm staying relatively lean (which is great!). It's all diet I must say.
 
Lol yeah I feel fucking amazing!!! Starting first week of May though ill start taking my carbs down and increasing cardio for my first contest july 9.
 
just an fyi, most guys start dieting ATLEAST 14+ weeks out. I started I think 13 or 14 weeks out. I was pretty lean (around 12% bf) so I coulda proabably started later. right now im doing really good for how far out I am (10 weeks out). But even as lean as I was/am, an old conditioned bber at my gym was calling my dumb for starting my diet so late. I think he was just being a dick, but ya.
 
Yeah, I see what you're saying. I've its pretty easy for me to drop weight but I think ill take your advice and start my diet in mid-late April. That will give me 12-14 weeks. I've heard your first contest is pretty much trial and error to kind of get your feet wet and to find out what works.

Thanks Omega. You're gonna love it!
 
Another great leg day :) I had to lift after work tonight because I didn't have time in the morning. Either way here's what I did...

Warm-up leg extensions: 90x20r, 90x20r, 90x20r
Front squats: 225x12r, 245x12r, 255x12r (I think I went up so much because I was more used to doing them. Either way....felt great!)
Regular squats: 315x12r, 385x8r, 405x6r (personal best)
Leg press: 790x12r, 840x12r, 865x15r (Before I would take the sled down far but that was putting stress on my lower back. So this time I took the sled down until my lower back just started to round)
Leg press: 790x12r, 880x12r, 880x12r
Leg extensions (FST-7): 205x12r, 205x12r, 205x12r, 195x12r, 180x12r, 165x12r, 165x12r
Leg extensions (FST-7): 205x12r, 205x12r, 205x12r, 205x12r, 205x12r, 205x12r, 205x10r

Stiff-legged deads: 225x12r, 245x12r, 275x12r
Stiff-legged deads: 275x10r, 275x10r, 275x10r
Standing leg curls: 80x12r, 80x12r, 80x12r
One-legged seated leg curls: 80x12r, 80x12r, 80x10r
Lying leg curls (FST-7): 90x12r, 90x12r, 80x12r, 80x12r, 70x12r, 70x12r, 70x12r
Lying leg curls (FST-7): 90x12r, 90x11r, 80x12r, 80x12r, 80x11r, 70x12r, 70x12r

Standing calf raises: 240x15r, 240x15r, 240x15r
Seated calf raises: 90x20r, 110x20r, 110x18r

Overall I feel really good about this workout. I probably should have gone deeper in my squats but it was about midnight and I was the only person in the gym and I've never tried that weight before so I went to almost parallel. I didn't want to get in the hole and not be able to get back up. Next leg workout I'll be sure to have someone spot me so I do some good reps.

I'm starting to notice my belly protrude a little even though I can kinda still see my abs. That ever happen to any of you guys?
 
You must log in or register to reply here.

Similar threads

Y
Opinion on estrogren levels as I wait to begin PCT
2
Replies
25
Views
3K
casanovaaa
casanovaaa
M
First Test E cycle, few questions
Replies
15
Views
2K
casanovaaa
casanovaaa
Afizz
Sust/EQ w/ Prop Kicker LOG! :)
Replies
10
Views
2K
themotherload
T
P
Keeping gains beyond PCT and avoiding fat gain during PCT
2
Replies
24
Views
2K
DevilRevenge
DevilRevenge
H
First Cycle, Need Critique
Replies
7
Views
2K
PapaNoel
P
Back
Top