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

@Roidedsurfbum: Thanks bro. I used to pull and dead lift with straps but I felt my grip strength was lacking so I changed, and I saw a guy in my gym pull 675 with only chalk and I felt like a pussy lol. Plus, now that I've done it a while, there is just something about just using chalk, grabbing a bar and pulling huge amounts of weight that makes me feel like an animal.

@Omega: That's awesome man! I think you'll make some really good gains. From your pic you have a really solid base to build on. I wanted to make my first injection at the beginning of the week but I got my order on a Thursday. I was so pumped that I injected about 30min after opening the package. I assume you'll probably do the same thing lol.
 
Last edited:
chest/biceps today was pretty good. After my chest lifts I had a major pump going on. Same thing with my biceps. I'll upload videos I took of my dumbbell bench and barbell curls tonight.

Flat barbell bench (max): 135x8r, 225x5r, 315x1r, 365x1r, 405x1r (personal best!)
Flat dumbbell bench: 130x10r, 130x10r, 130x8r drop to 60x10r
Flat flyes: 60x12r, 60x12r, 60x12r
Flat cable flyes: 60x10r, 60x10r, 60x8r
Incline dumbbell bench: 100x10r, 110x10r, 110x9r, 110x8r drop to 60x11r
Incline plate-loaded machine: 135(each side)x12r, 145x11r, 145x7r drop to 90x7r
Cable crossover (FST-7): 45x12r, 50x12r, 55x12r, 55x12r, 50x12r, 50x12r, 45x12r
Pec deck (FST-7): 150x12r, 155x12r, 155x12r, 145x12r, 140x12r, 140x12r, 135x12r

Barbell curls (wide): 135x7r, 135x7r, 135x5r drop to 95x7r
Barbell curls: 135x8r, 135x7r, 135x7r
Cable front double bicep (FST-7): 35x12r, 35x12r, 35x12r, 35x12r, 30x12r, 30x12r, 30x12r
3" Handle barbell curls: 75x12r, 75x12r, 75x12r, 75x12r

Decline sit-ups with Romanian twists: 20r, 15r, 15r

Afterwards I took photos of each of the mandatory poses. I'll post them up tonight as well. The lighting is terrible and I'm white as fuck lol. I took photos to gage my contest diet progress.
 
Leg day today was really good. I increased my reps and weight in my squat as well as my leg press.


Regular squats: 405x6r, 405x6r, 405x7r (Again, I didn't go down as far as I probably could've. I'll do better next time)
Squats: 405x8r, 415x7r, 415x6r
Leg press: 900x12r, 900x12r, 94512r (I'm counting the sled as 100lb)
Leg press: 900x12r, 945x15r, 945x15r
Leg extensions: 205x12r, 205x12r, 205x12r, 205x12r
Leg extensions: 205x15r, 205x15r, 205x15r drop to 115x8r
One-legged seated leg curls: 80x12r, 80x12r, 80x10r
Seated leg curl: 80x12r, 80x12r, 80x12r
Stiff-legged deads: 275x12r, 295x10r, 295x10r
Stiff-legged deads with a hex bar: 225x12r, 275x12r, 275x12r (The hex bar had a different feel to it. I could really feel it in my hams and glutes)
Lying leg curls: 100x12r, 100x12r, 100x12r, 100x12r
Lying leg curls: 105x12r, 105x12r, 105x10r drop to 75x7r

Leg press calf raises (again sled = 100lb): 300x20r, 325x20r, 350x20r
Standing calf raises: 240x15r, 240x15r, 240x15r

After this my quads were super pumped. Then I hit the tanning bed for 10 minutes. I need to start tanning so that I look good for the show. Tomorrow I gotta get up and head straight to the gym for some cardio :/ I'm not really a morning person but I gotta do it.
 
Shoulder/triceps day and boy I thought it was a great one!!

Dumbbell military: 100x8r, 100x8r, 100x6r drop to 50x10r
Barbell military: 205x 8r, 225x5r, 225x5r drop to 135x8r
Cable upright rows: 150x12r, 155x12r, 160x12r
Cable upright rows: 160x12r, 165x12r, 170x12r
Dumbbell laterals: 45x10r, 45x10r, 45x9r drop to 30x6r drop to 15x6r
Seated dumbbell laterals: 35x10r, 35x10r, 35x8r drop to 20x6r drop to 10x6r (I performed these super strict and squeezing at the top)
Cable laterals (FST-7): 30x12r, 25x12r, 25x12r, 25x12r, 25x12r, 25x12r, 25x12r
Reverse pec deck (FST-7): 105x12r, 120x12r, 120x12r, 120x12r, 120x12r, 120x12r, 120x12r

Close-grip bench (flat barbell): 225x8r, 225x10r, 225x10r drop to 135x20r
Close-grip bench: 225x10r, 225x10r, 225x8r drop to 135x20r
Machine skulls: 120x12r, 150x12r, 180x12r
Overhead dumbbell extensions: 110x8r, 110x8r, 110x6 drop to 70x8r
Reverse grip pushdowns (FST-7): 105x12r, 105x12r, 105x12r, 105x12r, 90x12r, 90x12r, 90x12r
Reverse grip pushdowns (FST-7): 75x12r, 75x12r, 75x12r, 75x12r, 60x12r, 60x12r, 60x12r (really strict no cheating and squeezing hard)

Then three sets of 25 sit-ups super setted with 60s planks

As you can see I definitely moved up in weight on my military presses. I tell ya incorporating the FST-7 at the end of my workout really pumps up that body part like no other. I like it.

On Monday I weighed 218 and today I weighed in at just under 217. So far so good as far as the contest diet is going. I'll get my body fat checked again in a few days. I have the actual measurements that the trainer took so as long as those go down then its all good.
 
Looking good stump. I wish I could do those (FST-7) I assume this is a machine. My gym doesn't have :(

Maybe sometime next week you can post up some pics? Keep up the good work.
 
@ronnie: the FST-7 stands 'fascia stretch training 7' where the 7 represents 7 sets. Basically you pic an isolation exercise and do 7 sets of 8-12 reps with only 30-45sec rest between sets while stretching/flexing the muscle and sipping on water. Its basically to pump as much blood into the muscle as possible to stretch the fascia. You don't need any special machines or anything. Google it and you can read on it. Yeah next week or so ill post up some pics (once I get a lil more tan lol).
 
Well, here's back day results :/

Rack deads (no straps, only chalk): 135x10r, 225x8r, 315x6r, 405x4r, 495x2r, 530x2r
Rack deads (no straps, only chalk): 135x10r, 225x8r, 315x6r, 405x4r, 495x2r, 550x0r (I tried it but I didn't get it :( )
Barbell rows: 255x12r, 255x12r, 255x10r
T-bar rows: 180x10r, 180x12r, 180x12r drop to 90x8r
Dumbbell rows: 140x12r, 140x12r, 140x12r (time to up the weight)
Dumbbell rows: 150x12r, 150x12r, 150x8r
Wide grip body-weight pull-ups: BW(218 at time of exercise)x10r, BWx9r (plus 1 negative), BWx8r (plus 1 negative)
High handle Nautilus: 90(each side)x12r, 135x12r, 135x12r
Seated cable rows: 210x12r, 215x12r, 215x12r
210x12r, 180x12r, 180x12r (I'll explain later)
Wide grip pulldowns (FST-7): 150x12r, 150x12r, 150x12r, 150x12r, 140x12r, 140x12r, 140x12r
Machine pullovers (FST-7): 110x12r, 125x12r, 125x12r, 125x12r, 115x12r, 115x12r, 115x12r

So, I thought that since I rack pulled 530lb for 2 reps last time that I could get 550lb....I was wrong. Oh well. I think maybe now I should switch to standard dead lifts. What do you think?

I went to a different Anytime Fitness because I heard this one had good back machines. Well, their cable rows felt really weird. At my usual gym I could do 210-215lb for reps with good form. But this gym it felt like I was really cheating even with 180lbs. Maybe the pulleys were set up differently or different pulley manufacturers make that big of a difference? Any thoughts??

Anyways, I think I'll just stick to my usual gym.
 
Kick ass Stump, LOL Nice shorts from the Blue side I see. Im from the trigger pulling side the one thats a department of yours. Im about to start my first cycle soon, almost done with my planning. Got it all maped out for the journey. Im in, Im tagging along for the ride to see where it takes you, your post are motivating as fuck. How are you on sides? You experiencing any? if so what are they? Keep up the good work brother!
 
StumpMT said:
Well, here's back day results :/

Rack deads (no straps, only chalk): 135x10r, 225x8r, 315x6r, 405x4r, 495x2r, 530x2r
Rack deads (no straps, only chalk): 135x10r, 225x8r, 315x6r, 405x4r, 495x2r, 550x0r (I tried it but I didn't get it :( )
Barbell rows: 255x12r, 255x12r, 255x10r
T-bar rows: 180x10r, 180x12r, 180x12r drop to 90x8r
Dumbbell rows: 140x12r, 140x12r, 140x12r (time to up the weight)
Dumbbell rows: 150x12r, 150x12r, 150x8r
Wide grip body-weight pull-ups: BW(218 at time of exercise)x10r, BWx9r (plus 1 negative), BWx8r (plus 1 negative)
High handle Nautilus: 90(each side)x12r, 135x12r, 135x12r
Seated cable rows: 210x12r, 215x12r, 215x12r
210x12r, 180x12r, 180x12r (I'll explain later)
Wide grip pulldowns (FST-7): 150x12r, 150x12r, 150x12r, 150x12r, 140x12r, 140x12r, 140x12r
Machine pullovers (FST-7): 110x12r, 125x12r, 125x12r, 125x12r, 115x12r, 115x12r, 115x12r

So, I thought that since I rack pulled 530lb for 2 reps last time that I could get 550lb....I was wrong. Oh well. I think maybe now I should switch to standard dead lifts. What do you think?

I went to a different Anytime Fitness because I heard this one had good back machines. Well, their cable rows felt really weird. At my usual gym I could do 210-215lb for reps with good form. But this gym it felt like I was really cheating even with 180lbs. Maybe the pulleys were set up differently or different pulley manufacturers make that big of a difference? Any thoughts??

Anyways, I think I'll just stick to my usual gym.
Click to expand...


Hell yea, pulley systems vary greatly. On one machine I can do tricep pushdowns with 150lbs for 20 or more reps. Even with reverse pushdowns I have to go to 150 (which is the max for that machine) It runs super light. But if I change over and do my pushdowns on the lat pulldown machine I find that 70lbs is heavy enough.
I think the pulldown machine runs heavy, with 160lbs on it I could actually do pullups on the bar without the weight stack moving. I weight about 190. So no real happy medium...its just I know the machines so I can work with it. When I go to a different gym I always gauge how that machine is with a lighter warm up weight...so I don't make myself look like a fool, lol.

Keep the log going Stump!! Nice videos too!
 
Whelp....here's my chest/biceps workout that went down today...


Flat dumbbell bench: 130x10r, 130x10r, 130x8r drop to 60x10r
Decline barbell bench: 335x7r, 335x5r, 335x4r drop to 225x10r
Incline plate-loaded machine: 135(each side)x12r, 145x11r, 145x7r drop to 90x7r
Incline plate-loaded machine: 145x12r, 145x10r, 135x10r drop to 90x8r
Dips (leaning forward, body weight): 20r, 20r, 20r, 20r
Pec deck (FST-7): 150x12r, 155x12r, 155x12r, 145x12r, 140x12r, 140x12r, 135x12r
Cable crossover (FST-7): 60x12r, 60x12r, 60x12r, 50x12r, 50x12r, 50x12r, 50x12r

Barbell curls: 135x8r, 135x7r, 135x7r
Barbell preacher: 95x10r, 95x8r, 95x8r (I think I could've gone heavier but my elbow was hurting for some reason :/ )
3" Handle barbell curls: 75x12r, 75x12r, 75x12r, 75x12r
Machine preacher (FST-7): 105x12r, 105x12r, 105x12r, 90x12r, 90x12r, 75x12r, 75x12r, 75x12r

Decline sit-ups with Romanian twists: 20r, 15r, 15r
Decline sit-ups super setted with hanging leg raises: 20r-20r, 20r-20r, 20r-15r

As you can I like changing things up quite a bit. After doing the dips my chest was pretty pumped. I think I'll do those more often (only with more weight hehe). The trainer I had measure my body fat wasn't there today so hopefully he's there tomorrow. If he's not there then I guess I'll wait. Either way I'll definitely let you guys know where I stand all throughout my contest diet. I'll post more pics in a couple days (this time with a few poses).
 
Leg day today was pretty good. I started with hamstrings instead of quads today and my knees liked me for that lol.

Lying leg curls: 105x12r, 105x12r, 105x10r drop to 75x7r
Lying leg curls: 105x12r, 110x12r, 110x10r drop to 80x5r
Stiff legged deads (hex bar): 225x12r, 275x12r, 275x12r
Stiff legged deads (hex bar): 275x12r, 275x12r, 275x12r
Seated leg curls: 80x12r, 80x12r, 80x12r
Standing leg curls: 85x12r, 85x11.5r, 85x8r drop to 55x7r

Squats: 405x8r, 415x7r, 415x6r
Squats: 315x12r, 315x12r, 315x12r (Right below my patella was hurting so I stayed at 315)
Leg press: 900x12r, 945x15r, 945x15r
Hack squat: 315x12r, 405x12r, 405x12r
Leg extensions: 205x15r, 205x15r, 205x15r
Leg extensions: 205x15r, 205x15r, 205x15r

Standing calf raises: 240x15r, 240x15r, 240x15r
Leg press calf raises: 400x20r, 400x20r, 400x18r

Like I said when I was doing squats my patellar ligament was getting pretty sore. I widened my stance a little and that seemed to help but I didn't want to go too heavy. Don't want to fuck up my knee you know. So, I think I'll stick to squats with a 12-16 rep scheme....or maybe my form is off?? Hmmm, I should've video taped my squats for input....next time.
 
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