Wurrukatte
New member
Alright guys! Hopefully this will help someone down the road someday...
I'm going to be providing detailed information over the next 9months on my AAS cycles, lifting routine, diet, body weight, measurements, ECT. Unlike some of the other "logs" I have came across on here... I will finish this in it's entirety for everyone to see.
I have put a lot of time into planning this around what I feel my body will respond the best to.
To each their own, but I feel this is for me.
At the end of each month I will update this post and fill in the blanks located next to "Month #1", & so on.
The monthly body part measurements, weight and overall size chart is at the bottom of this post.
THE CYCLE:
Weeks 1-4 = T-Bol/40mg ED
Weeks 1-12 = Sust250/625mg a week, split between Mon (3/4cc), Wed (3/4cc) & Friday (1cc)
Weeks 10-14 = Anavar/50mg ED
Weeks 12-14 = HCG/1,000 Mon & Thurs
Weeks 15-19 = Nolvadex 40,40,30,20,20
Weeks 15-19 = clomid 75,75,50,50,50
Protective measures:
Weeks 1-17 = Anastrozole @ .25mg EOD
Weeks 1-17 = Liv-52 2x daily
Weeks 1-17 = Milk Thistle 2x daily
Weeks 1-17 = Plant Sterols 1x daily
THE WORKOUT:
NOTE:
This 34week journey is a mosh-pit of DoggCrapp (DC), Full-Body, 5x5 and German Volume Training.
"On" cycle Routine
Phase #1 = WEEKS 1-12 (DoggCrapp)
The traditional (DC) training split is as follows -
Week #1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Week #2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Below are my chosen exercises.
NOTE:
You do NOT do all three for each body-part; look up DC training if you are not familiar with DoggCrapp (DC) training.
Workout A:
Chest
Incline Barbell presses
Flat-bench barbell presses
Hammer Strength chest presses
Shoulders
Military presses
Medium-grip upright rows
Smith machine shoulder presses
Triceps
Close-grip bench presses
Lying triceps extensions
Machine dips
Back (Thickness)
Dead-lifts
Rack dead-lifts
T-bar rows
Back (Width)
Rest-pause underhand pull-downs
Front wide-grip pull-downs
Close-grip pull-downs
Workout B:
Quadriceps
Squats 1x4-8 1x20
Hack squats 1x4-8 1x20
Leg presses
Hamstrings
Lying leg curls
Sumo leg presses
Seated leg curls
Biceps
Barbell drag curls
Seated dumbbell curls
Machine curls
Forearms
Hammer curls
Barbell wrist curls
Cable reverse curls
Calves
Leg-press toe presses
Machine donkey calf raises
Seated calf raises
"Off" Cycle Routine - A
Phase #2 = WEEK 13-14 (EXTRA CNS RECOVERY)
Monday - 4x8
Squats
Bench Press
Pull-ups
Military Press
Barbell Curls
Knee pull overs
Wednesday - 5x5
Dead-lifts
Bent Over Rows
Dumbbell Incline Bench Press
Lateral Raises
Dumbbell Triceps Extensions
Hammer Curls
Friday - 3x12
Lunges
Incline Bench
Weighted Chin-ups
Weighted Dips
Seated Calf Raises
Plate Crunches
Phase #3 = WEEKS 15-19 (LOCKING IN THE POWER)
NOTE:
All exercises with the same letter in front of them are done as super-sets.
Monday- Chest, Back:
5x5
A- Incline Bench Press
A- Incline DB Flyes
B- Flat Bench Press
B- DB Flyes
C- Cable Lats Pull-Down
C- DB Rows
D- Barbell Rows
D- Pullovers
Tuesday- Shoulders & Abs:
5x5
A- DB Press
A- Side Lateral Raise
B- Barbell Military Press
B- Bent Over Lateral Raise
Wednesday- Rest:
Thursday- Arms:
5x5
A- Barbell Curl
A- DB Curl
B- Preacher Curl
B- Reverse Curl
C- Cable Triceps Press-Down
C- Skull crushers
D- Close Grip Bench Press
D- Overhead Cable Extensions
Friday- Legs:
5x5
A- Squats
A- Lunges
B- Leg Extensions
B- Leg Curl
C- Stiff-Leg Dead-Lift
C- Hamstring Extensions
Saturday & Sunday: Rest
Phase #4 = WEEKS 20-23 (Pre-Cycle SHOCK TREATMENT)
Note:
This is advanced German Volume Training.
Monday: Chest, Shoulders, Triceps
Incline Presses - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Flat Dumbbell Presses - 3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Arnold Press - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Side Lat Raises - 3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Cable Push-Downs - 5 sets of 10 on a 40X0 tempo, rest 100 seconds
Tuesday: 1hr of light cardio
Wednesday: Back, Biceps, Abs
Parallel grip Lat. Pull-Downs - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Hyper Extensions - 3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Bent Lateral Raises - 3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Incline Hammer Curls (Facing Up) - 5 sets of 10 on a 30X0 tempo, rest 100 seconds
Leg Pull-In - 5 sets of 10 on a 40X0 tempo, rest 100 seconds
Weighted Knee-Lift - 5 sets of 10 on a 40X0 tempo, rest 100 seconds
Thursday: 1hr of light cardio
Friday: Thighs, Calves
Squats - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Romanian Dead-lifts - 5 sets of 10 on a 40X0 tempo, rest 90 seconds
Standing Calf Raise - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Saturday & Sunday: REST & REPEAT
Phase #5 = WEEK 24 (REST & REPEAT CYCLE)
THE DIET:
protein---carbs------fat-------calories
399-------335-------71--------3,575
Meal 1 (6 AM) = 44/69/15/587
1 cup of OatMeal with water = 5/54/6/300
1 cup of 1% milk = 8/13/3/110
7 egg whites & 1 whole egg = 31/2/6/184
Meal 2 (9 AM) = 65/59/10/586
2 scoops protein powder 60/5/4/296
1 cup of OatMeal with water = 5/54/6/300
Meal 3 (12 Noon) = 65/42/11/527
1 & 1/2 cup of sweet potato = 9/42/5/249
Choice (8oz of Chicken Breast, Steak or Fish) = 56/0/6/280
Meal 4 (3 PM) = 65/59/10/586
Same as Meal 2
Meal 5 (6 PM) = 65/42/11/527
Same as Meal 3
Meal 6 (9 PM) = 65/59/10/586
Same as Meal 2
MIDNIGHT SNACK = 30/5/4/176
1 scoops protein powder 30/5/4/176
PROGRESS UPDATES:
Month ZERO (Before Starting)
Height - 5' 9"
Weight - 179lbs
Body fat - 16%
LMB = 150.36lbs
Arms-15", Shoulders-48", Chest-42", Waist-35", Glutes-38 3/4", Thighs-22 1/2", Calves- 14 1/2", Neck-16", Forearms- 13"
MAX Incline Bench = 205lbs (Just recovered from a major shoulder injury benching 325lbs - 4months out of the gym)
MAX Squat = 225 (Just recovered from a knee injury from - 6months out of the gym "But fully recovered")
MAX Dead-Lift = 350lbs
MAX Military Press = 140 (again, shoulder)
After Month ONE:
Height - 5' 9"
Weight - 199
Body fat - 11.5%
LMB = 176.115lbs (INSANE jump for the first month; call BS all you want... these are the numbers - I WILL SAY THIS... I checked my own BF% at home for the first month with a caliper, so it may have been off)
Arms- 16.25", Shoulders- 50", Chest- 43.25, Waist- 35", Glutes- 39.5", Thighs- 24.5", Calves- 15", Neck- 17.5", Forearms- 13.5"
MAX Incline Bench = 279lbs
MAX Squat = 395
MAX Dead-Lift = 425
MAX Military Press = 205
After Month TWO:
Height - 5' 9"
Weight - 204lbs
Body fat -10.5%
LMB = 182lbs
Arms- 16.5", Shoulders- 50.75", Chest- 44.5", Waist- 35", Glutes- 40.25", Thighs- 24", Calves- 15", Neck- 17.75", Forearms- 13.75"
MAX Incline Bench = 304lbs
(Hurt lower back doing a deadlift with poor form and it set back my squat and dead-lift for about 3weeks. No other excuses. Getting back on them this week)
MAX Squat = 425
MAX Dead-Lift = N/A
MAX Military Press =
After Month THREE (Last day "on" cycle):
Height - 5' 9"
Weight - 210lbs (Got some water weight going on)
Body fat -Untested
LMB = N/A
Arms- 16.75", Shoulders- 51", Chest- 45", Waist- 35", Glutes- 41", Thighs- 24.5", Calves- 15", Neck- 18", Forearms- 14"
MAX Incline Bench = 315lbs
MAX Squat = N/A
MAX Dead-Lift = N/A
MAX Military Press = N/A
NOTE: I will not be doing DC training on my next cycle... as I will have no spotter.
TOTAL GAINS FROM FIRST CYCLE:
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month FOUR:
Height - 5' 9"
Weight - 195lbs
Body fat - Untested
LMB = N/A
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month FIVE and a HALF (Last day off cycle):
Height - 5' 9"
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
TOTAL LOSS OF MUSCLE WHILE "OFF" CYCLE:
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
TOTAL KEPT FROM FIRST CYCLE:
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month SIX and a HALF:
Height - 5' 9"
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month SEVEN and a HALF:
Height - 5' 9"
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month EIGHT and a HALF(Last day of second cycle):
Height - 5' 9"
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
TOTAL GAINS FROM SECOND CYCLE:
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
TOTAL CHANGE FROM BOTH CYCLES:
Weight --------------From:______To:______
Body fat -------------From:______To:______
LMB------------------From:______To:______
Arms-----------------From:______To:______
Shoulders------------From:______To:______
Chest----------------From:______To:______
Waist----------------From:______To:______
Glutes----------------From:______To:______
Thighs---------------From:______To:______
Calves---------------From:______To:______
Neck-----------------From:______To:______
Forearms-------------From:______To:______
MAX Bench-----------From:______To:______
MAX Squat-----------From:______To:______
MAX Dead-Lift--------From:______To:______
MAX Military Press----From:______To:______
I'm going to be providing detailed information over the next 9months on my AAS cycles, lifting routine, diet, body weight, measurements, ECT. Unlike some of the other "logs" I have came across on here... I will finish this in it's entirety for everyone to see.
I have put a lot of time into planning this around what I feel my body will respond the best to.
To each their own, but I feel this is for me.
At the end of each month I will update this post and fill in the blanks located next to "Month #1", & so on.
The monthly body part measurements, weight and overall size chart is at the bottom of this post.
THE CYCLE:
Weeks 1-4 = T-Bol/40mg ED
Weeks 1-12 = Sust250/625mg a week, split between Mon (3/4cc), Wed (3/4cc) & Friday (1cc)
Weeks 10-14 = Anavar/50mg ED
Weeks 12-14 = HCG/1,000 Mon & Thurs
Weeks 15-19 = Nolvadex 40,40,30,20,20
Weeks 15-19 = clomid 75,75,50,50,50
Protective measures:
Weeks 1-17 = Anastrozole @ .25mg EOD
Weeks 1-17 = Liv-52 2x daily
Weeks 1-17 = Milk Thistle 2x daily
Weeks 1-17 = Plant Sterols 1x daily
THE WORKOUT:
NOTE:
This 34week journey is a mosh-pit of DoggCrapp (DC), Full-Body, 5x5 and German Volume Training.
"On" cycle Routine
Phase #1 = WEEKS 1-12 (DoggCrapp)
The traditional (DC) training split is as follows -
Week #1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Week #2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Below are my chosen exercises.
NOTE:
You do NOT do all three for each body-part; look up DC training if you are not familiar with DoggCrapp (DC) training.
Workout A:
Chest
Incline Barbell presses
Flat-bench barbell presses
Hammer Strength chest presses
Shoulders
Military presses
Medium-grip upright rows
Smith machine shoulder presses
Triceps
Close-grip bench presses
Lying triceps extensions
Machine dips
Back (Thickness)
Dead-lifts
Rack dead-lifts
T-bar rows
Back (Width)
Rest-pause underhand pull-downs
Front wide-grip pull-downs
Close-grip pull-downs
Workout B:
Quadriceps
Squats 1x4-8 1x20
Hack squats 1x4-8 1x20
Leg presses
Hamstrings
Lying leg curls
Sumo leg presses
Seated leg curls
Biceps
Barbell drag curls
Seated dumbbell curls
Machine curls
Forearms
Hammer curls
Barbell wrist curls
Cable reverse curls
Calves
Leg-press toe presses
Machine donkey calf raises
Seated calf raises
"Off" Cycle Routine - A
Phase #2 = WEEK 13-14 (EXTRA CNS RECOVERY)
Monday - 4x8
Squats
Bench Press
Pull-ups
Military Press
Barbell Curls
Knee pull overs
Wednesday - 5x5
Dead-lifts
Bent Over Rows
Dumbbell Incline Bench Press
Lateral Raises
Dumbbell Triceps Extensions
Hammer Curls
Friday - 3x12
Lunges
Incline Bench
Weighted Chin-ups
Weighted Dips
Seated Calf Raises
Plate Crunches
Phase #3 = WEEKS 15-19 (LOCKING IN THE POWER)
NOTE:
All exercises with the same letter in front of them are done as super-sets.
Monday- Chest, Back:
5x5
A- Incline Bench Press
A- Incline DB Flyes
B- Flat Bench Press
B- DB Flyes
C- Cable Lats Pull-Down
C- DB Rows
D- Barbell Rows
D- Pullovers
Tuesday- Shoulders & Abs:
5x5
A- DB Press
A- Side Lateral Raise
B- Barbell Military Press
B- Bent Over Lateral Raise
Wednesday- Rest:
Thursday- Arms:
5x5
A- Barbell Curl
A- DB Curl
B- Preacher Curl
B- Reverse Curl
C- Cable Triceps Press-Down
C- Skull crushers
D- Close Grip Bench Press
D- Overhead Cable Extensions
Friday- Legs:
5x5
A- Squats
A- Lunges
B- Leg Extensions
B- Leg Curl
C- Stiff-Leg Dead-Lift
C- Hamstring Extensions
Saturday & Sunday: Rest
Phase #4 = WEEKS 20-23 (Pre-Cycle SHOCK TREATMENT)
Note:
This is advanced German Volume Training.
Monday: Chest, Shoulders, Triceps
Incline Presses - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Flat Dumbbell Presses - 3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Arnold Press - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Side Lat Raises - 3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Cable Push-Downs - 5 sets of 10 on a 40X0 tempo, rest 100 seconds
Tuesday: 1hr of light cardio
Wednesday: Back, Biceps, Abs
Parallel grip Lat. Pull-Downs - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Hyper Extensions - 3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Bent Lateral Raises - 3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Incline Hammer Curls (Facing Up) - 5 sets of 10 on a 30X0 tempo, rest 100 seconds
Leg Pull-In - 5 sets of 10 on a 40X0 tempo, rest 100 seconds
Weighted Knee-Lift - 5 sets of 10 on a 40X0 tempo, rest 100 seconds
Thursday: 1hr of light cardio
Friday: Thighs, Calves
Squats - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Romanian Dead-lifts - 5 sets of 10 on a 40X0 tempo, rest 90 seconds
Standing Calf Raise - 10 sets of 10 on a 40X0 tempo, rest 100 seconds
Saturday & Sunday: REST & REPEAT
Phase #5 = WEEK 24 (REST & REPEAT CYCLE)
THE DIET:
protein---carbs------fat-------calories
399-------335-------71--------3,575
Meal 1 (6 AM) = 44/69/15/587
1 cup of OatMeal with water = 5/54/6/300
1 cup of 1% milk = 8/13/3/110
7 egg whites & 1 whole egg = 31/2/6/184
Meal 2 (9 AM) = 65/59/10/586
2 scoops protein powder 60/5/4/296
1 cup of OatMeal with water = 5/54/6/300
Meal 3 (12 Noon) = 65/42/11/527
1 & 1/2 cup of sweet potato = 9/42/5/249
Choice (8oz of Chicken Breast, Steak or Fish) = 56/0/6/280
Meal 4 (3 PM) = 65/59/10/586
Same as Meal 2
Meal 5 (6 PM) = 65/42/11/527
Same as Meal 3
Meal 6 (9 PM) = 65/59/10/586
Same as Meal 2
MIDNIGHT SNACK = 30/5/4/176
1 scoops protein powder 30/5/4/176
PROGRESS UPDATES:
Month ZERO (Before Starting)
Height - 5' 9"
Weight - 179lbs
Body fat - 16%
LMB = 150.36lbs
Arms-15", Shoulders-48", Chest-42", Waist-35", Glutes-38 3/4", Thighs-22 1/2", Calves- 14 1/2", Neck-16", Forearms- 13"
MAX Incline Bench = 205lbs (Just recovered from a major shoulder injury benching 325lbs - 4months out of the gym)
MAX Squat = 225 (Just recovered from a knee injury from - 6months out of the gym "But fully recovered")
MAX Dead-Lift = 350lbs
MAX Military Press = 140 (again, shoulder)
After Month ONE:
Height - 5' 9"
Weight - 199
Body fat - 11.5%
LMB = 176.115lbs (INSANE jump for the first month; call BS all you want... these are the numbers - I WILL SAY THIS... I checked my own BF% at home for the first month with a caliper, so it may have been off)
Arms- 16.25", Shoulders- 50", Chest- 43.25, Waist- 35", Glutes- 39.5", Thighs- 24.5", Calves- 15", Neck- 17.5", Forearms- 13.5"
MAX Incline Bench = 279lbs
MAX Squat = 395
MAX Dead-Lift = 425
MAX Military Press = 205
After Month TWO:
Height - 5' 9"
Weight - 204lbs
Body fat -10.5%
LMB = 182lbs
Arms- 16.5", Shoulders- 50.75", Chest- 44.5", Waist- 35", Glutes- 40.25", Thighs- 24", Calves- 15", Neck- 17.75", Forearms- 13.75"
MAX Incline Bench = 304lbs
(Hurt lower back doing a deadlift with poor form and it set back my squat and dead-lift for about 3weeks. No other excuses. Getting back on them this week)
MAX Squat = 425
MAX Dead-Lift = N/A
MAX Military Press =
After Month THREE (Last day "on" cycle):
Height - 5' 9"
Weight - 210lbs (Got some water weight going on)
Body fat -Untested
LMB = N/A
Arms- 16.75", Shoulders- 51", Chest- 45", Waist- 35", Glutes- 41", Thighs- 24.5", Calves- 15", Neck- 18", Forearms- 14"
MAX Incline Bench = 315lbs
MAX Squat = N/A
MAX Dead-Lift = N/A
MAX Military Press = N/A
NOTE: I will not be doing DC training on my next cycle... as I will have no spotter.
TOTAL GAINS FROM FIRST CYCLE:
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month FOUR:
Height - 5' 9"
Weight - 195lbs
Body fat - Untested
LMB = N/A
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month FIVE and a HALF (Last day off cycle):
Height - 5' 9"
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
TOTAL LOSS OF MUSCLE WHILE "OFF" CYCLE:
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
TOTAL KEPT FROM FIRST CYCLE:
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month SIX and a HALF:
Height - 5' 9"
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month SEVEN and a HALF:
Height - 5' 9"
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
After Month EIGHT and a HALF(Last day of second cycle):
Height - 5' 9"
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
TOTAL GAINS FROM SECOND CYCLE:
Weight -
Body fat -
LMB =
Arms- , Shoulders- , Chest- , Waist- , Glutes- , Thighs- , Calves- , Neck- , Forearms-
MAX Bench =
MAX Squat =
MAX Dead-Lift =
MAX Military Press =
TOTAL CHANGE FROM BOTH CYCLES:
Weight --------------From:______To:______
Body fat -------------From:______To:______
LMB------------------From:______To:______
Arms-----------------From:______To:______
Shoulders------------From:______To:______
Chest----------------From:______To:______
Waist----------------From:______To:______
Glutes----------------From:______To:______
Thighs---------------From:______To:______
Calves---------------From:______To:______
Neck-----------------From:______To:______
Forearms-------------From:______To:______
MAX Bench-----------From:______To:______
MAX Squat-----------From:______To:______
MAX Dead-Lift--------From:______To:______
MAX Military Press----From:______To:______
Last edited:
