From Giant to Monster - First Cycle Thread
- Thread starter Larrybird
- Start date
leanbody
man on a mission
Pics look good bud - especially Back double bi - looks like you added some thickness & Width. You've done great adding no visible fat -pay lots of attention to the diet in the last weeks so you can maximize gains. (i.e. eat lots)
BTW very sexy Snoopy Pj's....Yeow! hahahahaha - Do they really get you laid? My wife wears that shit - bugs the fuk out of me to see Charlie Brown when i'm going down on her....maybe Hello Kitty, but only if it was silk...;-)
BTW very sexy Snoopy Pj's....Yeow! hahahahaha - Do they really get you laid? My wife wears that shit - bugs the fuk out of me to see Charlie Brown when i'm going down on her....maybe Hello Kitty, but only if it was silk...;-)
Larrybird
New member
Haha, dude that's hilarious. They're comfy as hell. I got them as a birthday gift from an ex a while back. Thanks for the words of encouragement. Next Monday is the start of my hypertrophy training. I'm definitely excited.
Yeah man, did 240 BB row like it was NOTHING. My strength has definitely been sky high. Hopefully I can put on some good size these last remaining weeks.
Decided to rep out today @ 225lbs on the bench press. I hit it 15x! No spotter either. I was pretty fucking amazed at myself. I started out this cycle only hitting it 8x. Hoping by the end I can do it 20x. Hoping I can also squat 330 15x by the end. We'll see. Def stoked.
you could try a progression on your pull-ups to build up to your per set goal.
do 15 sets of 2 then go for 10 sets of 3 the next workout, then 8 sets of 4, 6 sets of 5, 5 sets of 6, 4 sets of 8, 3 sets of 10.
what is your max reps for 1 set of pull-ups now? if you're trying to get to like 4 sets of 10 or whatever you could do it like i explained there. start each set on the 1 minute mark.
muscle and fitness raw covered this technique a at some point i believe. i've used this technique to get people up to doing higher rep sets of bodyweight exercises and it has worked well.
do 15 sets of 2 then go for 10 sets of 3 the next workout, then 8 sets of 4, 6 sets of 5, 5 sets of 6, 4 sets of 8, 3 sets of 10.
what is your max reps for 1 set of pull-ups now? if you're trying to get to like 4 sets of 10 or whatever you could do it like i explained there. start each set on the 1 minute mark.
muscle and fitness raw covered this technique a at some point i believe. i've used this technique to get people up to doing higher rep sets of bodyweight exercises and it has worked well.
Larrybird
New member
I'm going to give this a run.
This seems like something I can do at home, on my days off.
Currently, I can probably do 12, full ROM, pronated grip pull-ups. This is only on my first set though. Usually the next set I can only get 6-9.
I've been doing the 5 x 5 routine for pull-ups at the gym.
Currently I'm repping 25lbs with a belt, with about a 1.5-2.5 minutes of rest between sets.
I would like to get up to repping 45lb plate for 8-12 reps. That'll take me a few months though.
Haha, I was thinking about stealing a 25lb plate from the gym to use for my belt when I'm doing pull-ups at home. I'm sure they wouldn't miss it, too much.
Thanks for the advice. I will definitely start doing this on my off-days._____________________________
On a side note, some PRs the other day:
DB Shoulder press, 85lbs x 15 reps
Military Press (in front), 225lbs x 3 reps.
Still have 2 weeks of cycle remaining, and 4 weeks until PCT.
Hoping that I can put on the most in these last 4 weeks.
Goals:
Weight: 235 - 240 @ 17% BF
Bench: 330 x 1
DB Press: 90 x 12
Military Press: 225 x 5
Squat: 400 x 1
Deadlift: 390 x 6
Last edited:
Larrybird
New member
Holy crap!
Today starts week 11, and prior to pinning I did my usual piss and shit and scale procedure.
I step on the scale. What's that? What the fuck does that number say? I had to step on the scale one more time just to get an accurate number. Still, I ran into the other bathroom to use that scale.
Ladies and gents, the weight is 239.2lbs (+24.2lbs)
I couldn't believe it!
Today started my 40mg of epistane. I started taking 20mg every day over the weekend to just build up.
I don't know why, but I feel like I'm holding a SHIT ton of water today. I had a hard time shaving this morning due from the bloat! Weird thing is, I drank a crap load of water and ate pretty good yesterday. My arms feel tight around my t-shirt. Anywho, my strength feels good today. I feel like I could tear the roof off this fucking house.
On another good note, today is leg day. Also, today, I start my hypertrophy training. I will be shooting for sets of 4 with 12-20 reps on most of my exercises except squat. After I'm done, I'll finish up with 20 minutes on the elliptical.
Finally, I want to get the most out of my gains these remaining 4 weeks. I'm going to shoot for 300-400g carbs, 300g protein, and at least 100g of fat. I'll post up a fit day diet.
My plan for the day is to do my usual 5 x 5, and then see how many I can rep out 315 for. My goal is at least 12x and shooting for 15. I feel very confident I'm going to hit it.
Today starts week 11, and prior to pinning I did my usual piss and shit and scale procedure.
I step on the scale. What's that? What the fuck does that number say? I had to step on the scale one more time just to get an accurate number. Still, I ran into the other bathroom to use that scale.
Ladies and gents, the weight is 239.2lbs (+24.2lbs)
I couldn't believe it!
Today started my 40mg of epistane. I started taking 20mg every day over the weekend to just build up.
I don't know why, but I feel like I'm holding a SHIT ton of water today. I had a hard time shaving this morning due from the bloat! Weird thing is, I drank a crap load of water and ate pretty good yesterday. My arms feel tight around my t-shirt. Anywho, my strength feels good today. I feel like I could tear the roof off this fucking house.
On another good note, today is leg day. Also, today, I start my hypertrophy training. I will be shooting for sets of 4 with 12-20 reps on most of my exercises except squat. After I'm done, I'll finish up with 20 minutes on the elliptical.
Finally, I want to get the most out of my gains these remaining 4 weeks. I'm going to shoot for 300-400g carbs, 300g protein, and at least 100g of fat. I'll post up a fit day diet.
My plan for the day is to do my usual 5 x 5, and then see how many I can rep out 315 for. My goal is at least 12x and shooting for 15. I feel very confident I'm going to hit it.
I'm going to give this a run.
This seems like something I can do at home, on my days off.
Currently, I can probably do 12, full ROM, pronated grip pull-ups. This is only on my first set though. Usually the next set I can only get 6-9.
I've been doing the 5 x 5 routine for pull-ups at the gym.
Currently I'm repping 25lbs with a belt, with about a 1.5-2.5 minutes of rest between sets.
I would like to get up to repping 45lb plate for 8-12 reps. That'll take me a few months though.
Haha, I was thinking about stealing a 25lb plate from the gym to use for my belt when I'm doing pull-ups at home. I'm sure they wouldn't miss it, too much.
no problem man. you can do it weighted. throw on a backpack with some books, or you can also hold a dumbell with your feet... cross your feet and place the dumbell there. or if you're worried about it dropped you can use wrist straps to secure the dumbell to your ankles. could do something similar with a lifting belt and books or something, get creative. i'd add the weight you want to do and then do this technique with the added weight if you can. add 30-45 pounds and start with like 12 sets of 2, 8 sets of 3, 6 sets of 4, 5 sets of 5, 4 sets of 6 (by which point you should probably be able to knock out 1 set of 12.)
anyway, just a couple of extra thoughts. you'll be hitting your pull-up goal in no time. i often do these at the end of my workout.
leanbody
man on a mission
Bird! That's awesome! sounds like you have hit it big. Even if you do have a lot of bloat- you will have a lot of muscle left when you drop the water. Watch you sodium intake - that may help. you can also try a diuretic tea if you feel uncomfortable, but don't go over board - the extra water will help your joints for the heavy lifts. Nice PR's BTW - You def are headed to MONSTER status! Keep going with the pullups - if you can do that now with all your extra weight, they will be easy when you drop the water. IMO that is the best exercise for developing the lats and V taper - wish i had done those when I was younger and in my growth phase! (Altho still works to some extent at my age...;-)
Larrybird
New member
These last 4 weeks, I'm going to start recording my gains, because I think this is where I'm going to gain the most strength.
Day 70 - Legs
-1/2 mile jog (warm-up)
Squats
12 x 135
5 x 225
5 x 315
5 x 340
5 x 355
3 x 365
2 x 375 PR
315 x 10, didn't reach my goal of 12, but patience will pay off soon.
Legs Press
540 x 15, 12, 10, 10.
Lunges:
70 x 8, 75 x 8, 85 x 6 PR
Super-set quad extensions with hamstring curls
Qaud @ 150lbs x 15 reps, 12, 12, 15.
Hamstring @ 115 x 15, 110 x 12, 110 x 12, 100 x 15.
Standing Calf raise on smith rack
320lbs rep out until 60 reps are complete with short rest breaks
Seated calf-raise, 135lbs, repped to 60 reps with short rest between sets.
-20 minute elliptical PW
-10 minute sauna
Overall time in gym: 1.5hours, including cardio.
Diet for the day:
murse88 - free online diet and fitness journal
Day 70 - Legs
-1/2 mile jog (warm-up)
Squats
12 x 135
5 x 225
5 x 315
5 x 340
5 x 355
3 x 365
2 x 375 PR
315 x 10, didn't reach my goal of 12, but patience will pay off soon.
Legs Press
540 x 15, 12, 10, 10.
Lunges:
70 x 8, 75 x 8, 85 x 6 PR
Super-set quad extensions with hamstring curls
Qaud @ 150lbs x 15 reps, 12, 12, 15.
Hamstring @ 115 x 15, 110 x 12, 110 x 12, 100 x 15.
Standing Calf raise on smith rack
320lbs rep out until 60 reps are complete with short rest breaks
Seated calf-raise, 135lbs, repped to 60 reps with short rest between sets.
-20 minute elliptical PW
-10 minute sauna
Overall time in gym: 1.5hours, including cardio.
Diet for the day:
murse88 - free online diet and fitness journal
Larrybird
New member
Day 71 - CHEST
Today sucked. I really wasn't feeling it, but I went anyways cuz I always feel lazy when I don't go. The day only sucked cuz my diet wasn't in check. I've been orienting for this new job and so it's hard to eat around the clock. Still, a couple PRs.
0.5 mile warm up on treadmill
Incline BB press
12 x 135
10 x 220-PR
5 x 230
5 x 235
4 x 240
3 x 250
3 x 255-PR
BB Bench Press
235 x 10
240 x 8
240 x 7
DB Incline Super Setted w/ Incline Fly
80lbs x 10, 60 x 10 Fly
80lbs x 8, 50lbs x 8 Fly
70lbs x 7, 45lbs x 8 Fly
Cable Cross
90lbs x 11
100 x 9
100lbs x 8
Seated Cable Crossover
90lbs x 12
90lbs x 12
Clap Push-ups
2 sets x burn out
20 minutes elliptical
Just wasn't in the mood to workout today, but still got a pretty decent pump.
Hopefully next chest day I can put up some better numbers.
Today sucked. I really wasn't feeling it, but I went anyways cuz I always feel lazy when I don't go. The day only sucked cuz my diet wasn't in check. I've been orienting for this new job and so it's hard to eat around the clock. Still, a couple PRs.
0.5 mile warm up on treadmill
Incline BB press
12 x 135
10 x 220-PR
5 x 230
5 x 235
4 x 240
3 x 250
3 x 255-PR
BB Bench Press
235 x 10
240 x 8
240 x 7
DB Incline Super Setted w/ Incline Fly
80lbs x 10, 60 x 10 Fly
80lbs x 8, 50lbs x 8 Fly
70lbs x 7, 45lbs x 8 Fly
Cable Cross
90lbs x 11
100 x 9
100lbs x 8
Seated Cable Crossover
90lbs x 12
90lbs x 12
Clap Push-ups
2 sets x burn out
20 minutes elliptical
Just wasn't in the mood to workout today, but still got a pretty decent pump.
Hopefully next chest day I can put up some better numbers.
leanbody
man on a mission
Hey man;
Nice numbers nonetheless. i always feel better after a workout, even if I don't meet my expectations. You are putting up some significant poundage on the inclines - props dude - I'd like to see what your good chest day looks like!
BTW - i figured out where you gained the 24lbs - it's chest hair! LOL j/k great gains - keep it going and eat eat eat!
Nice numbers nonetheless. i always feel better after a workout, even if I don't meet my expectations. You are putting up some significant poundage on the inclines - props dude - I'd like to see what your good chest day looks like!
BTW - i figured out where you gained the 24lbs - it's chest hair! LOL j/k great gains - keep it going and eat eat eat!
Larrybird
New member
Day - 72 - REST
Day - 73: Back
Haven't checked my weight, but I'm sure I'm still up in the 230s. I will check it tomorrow upon wakening.
0.5 mile warm up run
Deadlift:
12 x 135
10 x 225
8 x 315
8 x 330
5 x 350
5 x 350
3 x 375
8 x 315
Nothing exciting here.
Pull-ups
8 BW pull-ups
5 x 20lbs
5 x 15lbs
5 x 15lbs
5 x 10lbs
8 x BW
Bentover Barbell Row
3 x 10 @ 225lbs
Lat-pull down (wide)
#16 x 8
#15 x 10
#15 x 8
#14 x 12
Lat-pull down (narrow)
#12 x 10
#12 x 10
#11 x 12
Bentover DB row
2 x 10reps (each arm) @ 80lbs
Seated Row (pulley)
275 x 25reps
275 x 20 reps
20 minutes elliptical.
For some reason my strength has been going down this week. I haven't really been keeping on with my diet so much just because of work, travelling, and school, but I'm going to try my best tomorrow to eat my 6 meals.
Day - 73: Back
Haven't checked my weight, but I'm sure I'm still up in the 230s. I will check it tomorrow upon wakening.
0.5 mile warm up run
Deadlift:
12 x 135
10 x 225
8 x 315
8 x 330
5 x 350
5 x 350
3 x 375
8 x 315
Nothing exciting here.
Pull-ups
8 BW pull-ups
5 x 20lbs
5 x 15lbs
5 x 15lbs
5 x 10lbs
8 x BW
Bentover Barbell Row
3 x 10 @ 225lbs
Lat-pull down (wide)
#16 x 8
#15 x 10
#15 x 8
#14 x 12
Lat-pull down (narrow)
#12 x 10
#12 x 10
#11 x 12
Bentover DB row
2 x 10reps (each arm) @ 80lbs
Seated Row (pulley)
275 x 25reps
275 x 20 reps
20 minutes elliptical.
For some reason my strength has been going down this week. I haven't really been keeping on with my diet so much just because of work, travelling, and school, but I'm going to try my best tomorrow to eat my 6 meals.
Larrybird
New member
I'm up a good 23lbs. I'm guessing 3-5lbs fat, 12lbs muscle, and 5-8lbs water.
Larrybird
New member
Day 74 - Shoulders + Strength Bench
0.6 mile warm up on treadmill
BB Bench
135 x 12
220 x 10
240 x 5
255 x 5
270 x 5
280 x 3
290 x 3
305 x 2 PR!
320 x 3 Negatives w/ spotter
BB Military Press (In Front)
135 x 10
190 x 5
195 x 5
200 x 5
210 x 3
215 x 3
DB Shoulder Press
85lbs x 12 PR!!!
85 x 9
75 x 10
DB Front Raise
40lbs x 10 x 3 sets
DB Lateral Raise
35lbs x 10 x 3
Reverse Chest Fly (Machine)
60lbs x 25 x 2 sets
DB Shrugs
80lbs x 20 x 3 sets (30 seconds between sets)
24 minutes elliptical
Day 75 - Biceps + Abs
Nothing too exciting this day. Had an awesome pump + awesome workout!
24 minutes elliptical
Tomorrow is legs. I'm looking forward to it!
0.6 mile warm up on treadmill
BB Bench
135 x 12
220 x 10
240 x 5
255 x 5
270 x 5
280 x 3
290 x 3
305 x 2 PR!
320 x 3 Negatives w/ spotter
BB Military Press (In Front)
135 x 10
190 x 5
195 x 5
200 x 5
210 x 3
215 x 3
DB Shoulder Press
85lbs x 12 PR!!!
85 x 9
75 x 10
DB Front Raise
40lbs x 10 x 3 sets
DB Lateral Raise
35lbs x 10 x 3
Reverse Chest Fly (Machine)
60lbs x 25 x 2 sets
DB Shrugs
80lbs x 20 x 3 sets (30 seconds between sets)
24 minutes elliptical
Day 75 - Biceps + Abs
Nothing too exciting this day. Had an awesome pump + awesome workout!
24 minutes elliptical
Tomorrow is legs. I'm looking forward to it!
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Larrybird
New member
Day 75 - Legs
Today's workout was absolute shit. I went to the gym expecting to have a good workout and when I got there my energy just dropped. My leg workout was probably only 30 minutes long... I should have just rested today. Oh well.
0.6mile Warm Up
BB Squat
185 x 12
225 x 10
315 x 6
340 x 5
360 x 3
365 x 3
315 x 8
315 x 6
315 x 6
Hack Squat
270 x 12
360 x 12
450 x 10
520 x 8
520 x 5
Quad Extension
170lbs x 12
150 x 15
140 x 12
130 x 15
Ham Curl
110 x 15
130 x 12
120 x 12
30 minutes on elliptical.
Today's workout was absolute shit. I went to the gym expecting to have a good workout and when I got there my energy just dropped. My leg workout was probably only 30 minutes long... I should have just rested today. Oh well.
0.6mile Warm Up
BB Squat
185 x 12
225 x 10
315 x 6
340 x 5
360 x 3
365 x 3
315 x 8
315 x 6
315 x 6
Hack Squat
270 x 12
360 x 12
450 x 10
520 x 8
520 x 5
Quad Extension
170lbs x 12
150 x 15
140 x 12
130 x 15
Ham Curl
110 x 15
130 x 12
120 x 12
30 minutes on elliptical.
leanbody
man on a mission
nice workout for 30 mins - but too bad the force was not with you... next time listen to some angry music - i like Nine Inch Nails! You can't wimp out when Trent Reznor is screaming "I want to fuk you like an animal..." ;-)
BTW - NEVER play that song for your wife or GF...doesn't work the same on women......
BTW - NEVER play that song for your wife or GF...doesn't work the same on women......
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