Lean on Me - 1st Cycle Journal

[TheMilkMan]

naturally you mean .5mg Adex ED...

I would seriously consider incorporating some more DC, West Side or 5x5 type training... like JayC said, there is never a time in your life in which you are going to be able to gain quality LBM like now... hit it hard with some serious weight

 

[leanbody]

naturally you mean .5mg Adex ED...

I would seriously consider incorporating some more DC, West Side or 5x5 type training... like JayC said, there is never a time in your life in which you are going to be able to gain quality LBM like now... hit it hard with some serious weight

Hahaha = my typing isn't too good - yes .5mg adex ed and "nipps" not "mipps"

Thanks for the feedback - I really appreciate it - I found some good info on 5x5 - what's DC & Westside? I've been really pushing the weights up in the last week and been amazed that I can do so much more relatively easily. I'm having no prob with gaining the weight - just want to make sure it's 80%muscle and not fat. Really can't believe how quick the recovery period is now.

 

[getfitdoc]

I think 5x5 would work great for you man!

If you do westside, do joe defranco's version, westside for skinny bastards. Joe is a GREAT guy, his gym is a LOT of fun. And his program works. I made a visit last year and had a blast

DeFranco's Training - Articles

 

[leanbody]

I think 5x5 would work great for you man!

If you do westside, do joe defranco's version, westside for skinny bastards. Joe is a GREAT guy, his gym is a LOT of fun. And his program works. I made a visit last year and had a blast

DeFranco's Training - Articles

Thanks man - i am always interested to look at different style of training. i think not doing so is why I stayed at a "plateau" for so long - (Hmmmm 20 years...LOL)

 

[leanbody]

Thursday's LOG

Day 19 of this and i'm starting to mix things up w/ my training. Today was a leg day so i went heavy and did okay - much to my amazement!

Other developments:
Nipps in a holding pattern - going to try Letro at the end of the week. If that doesn't work then i will try the caber.

My joints (&ligaments) seem to be doing great - the extra water must be lubricating them. My knees which used to sing out like crickets in love when i did the leg press now sound more like a purring kitty!

I am going to order a weight belt so that I have a bit more support for my lower back as i increase the weight on squats & (start doing) deads.


LEG WORKOUT

Squats Smith Machine, feet out front
15x90;12x140;12x180;10x210;8x210;10x180

Supetsets
seated leg press
20x180;20x270;16x360;16x360;5x360

Ham curls
12 x 110;12x120;12x130;12x140;10x140

This took about 45 mins - Anything else u guys would add?

Thanks Bros.

BTW down from my peak weight of 199 on Tuesday to 196 today....

 

[leanbody]

Hey Dudes - TGIF!

I had to go to sucky work mixer last nite - at a genramn restaurant - The served tiny sausages made with extra fat, sour kraut, Deep fried, breaded Cheese balls (velveeta?) the size of golf balls, pretzels and graesy potato latkas - and they wonder why americans are fat..... i had a few asparagus, veggies and ditched the meeting to go back to the gym to finish my leg workout! All i did was a few sets of leg extensions, romanian DL's and calves. tried to kill the calves - we'll see if i hitem or not later today - did 6 sets of the whole stack at the standing calf machine (495) plus seated ones with 120#.

Today was a light day

Adductors
4 sets 10 x 100,7x110,120,3x120 (burnout)
Cable pull obliques
4 sets ea side 8x120,140 - trainer at the gym said I shouldn't do too many of those too heavy or my obliques will grow too much and increse my waist size - anyone ever heard that?
Steep decline crunches 4x8-10
Hangin leg raises
12;10 BW+20;10 BW+25

Tomorrow 7am is the chest circuit workout w/ the brolic dudes at the gym - should be fun.

Nipps no change
Weight back up to 199

Later dudes!

 

[leanbody]

And Loving it!




Okay Sat circuit workout w/ the big boys - I'm actually a contenda! Hahaha Same group tomorrow for legs - be interested to see if I can keep up with these guys with the 27" thighs for that!

7 Am decided to go as heavy as I could for 5-8 reps. Usually we go for 15-20 reps -i get burnt and do lower weights. These are big guys - one could compete (and prolly win) if he wanted - other is a former pro biker.

Brolic workout ---halfway thru one of the guys said - "what are you on -I want some! - This guy is blowing us away today!" and the conversation went on from there - no - can't be roids 'cause he still have an even temperment, etc. So i guess this damn stuff works! I was diggin' it.



WORKOUT CIRCUIT 6 sets of each in order


(slight) incline DB bench press
16x50;10,10,10,4,8 x65

Tbar Row
12x60;(4)8x95;7x85

Wide grip cable pulldown
15x130;(5)8x170

flat benchpress
10x175;7x175;(3)5x175

one arm rows
10x40;(5)10x55

Hammer strength decline Press
10x100;(3)8x100;(2)5x100* weight per side so total wt was 200

Finish of circuit
final setflat bench DB press
12x60;8x60;10x40;5x40

Pinned my test last night and finished off a vial so upped it to 350mg. i think I'll stay there for the next month see how i like it. One more week on the dbol and i'm off that.

 

[TheMilkMan]

Pinned my test last night and finished off a vial so upped it to 350mg. i think I'll stay there for the next month see how i like it. One more week on the dbol and i'm off that.

so you're going to up your test dose from 500mg/wk to 700mg/wk... I don't think that's the best idea as the test hasn't even fully kicked in yet

 

[leanbody]

so you're going to up your test dose from 500mg/wk to 700mg/wk... I don't think that's the best idea as the test hasn't even fully kicked in yet

Hey man - thanks for the input - maybe i'll wait another month. I do have a tendancy to be impatient - (I'm sure that's news to you!)To be honest, I just couldn't leave a tiny bit floating around in the bottle so upped it on Sat. If it hasn't fully kicked in - I better wait cause i am definately feeling amazing increases in strength now - as you imply - it would be good to know how that would play out at 500 before upping it to 700. Still have the wierd nipp thing too - The Adex didn't seem to kill it so i am going to try Letro next week and then if that doesn't show some improvement in a week, ill add in the Nolva. it's not a terrible condition (compared to photos I've seen on the web) but it's def not normal so i'd like to understand how to keep it down. If they get this much bigger on every cycle I'll definately have a problem after 4 cycles.... :-( ("Dad - why are your nipps bigger than Mom's?" Don't ever want to have to answer THAT question!!)

Thanks again MDS!

 

[leanbody]

200.7 Pounds!!!

Hey guys - Tipped the scales a bit heavier today.
I know it's not all muscle but the last time I did that I was wearing a size 36 pant - now I'm in 33 - a bit snug but fits well. Smallest waist i had was 32 at 175lbs. in March of this year.

Sunday am - ate big (but clean) yesterday prolly 3500 cals; macros split
1/3;1/3;1/3

WORKOUT
Deads
10x65;10x95;6x135 - felt a lot of tightness in my lower back - wanna get a weight belt so i don't injure myself doing these - they have never been a great exercise for me.

Romanian Deads
10x135;8x135;6x135

clean & jerk Squats
12 x 65;10x85;10x85;10x85

leg extensions
did these to the max weight on the machine forgot to look- 160? but def 40-50 heavier than ever before4 sets of 8-10

seated Leg Press
18 x 270;12x360;12x450;10x 500;8x540! (PB)

Here's what i did in Feb of this year:
sets : 18, 16,14, 19 x 270
16 x 180​

Lots of strength this am - I am liking the heavier weights - got to concentrate on form with the deads. i am feeling a lot thicker and fuller - I'm getting more smooth - harder to see the abs, definition in my tris and striations in my shoulders.

 

[TheMilkMan]

if I had to guess, I would think that its the D-Bol that is giving you the gyno problems... If you are going to drop it soon, I bet continuing the A-Dex for a little while longer and only running the Test, you'll see a drastic decrease in the problems with the nipples...

I felt the Test E kick in fully around week 5 and from then on the gains came in leaps and bounds not small increments

Be careful not to gain too much body fat, as you've worked so hard to drop all the body fat previously

 

[leanbody]

if I had to guess, I would think that its the D-Bol that is giving you the gyno problems... If you are going to drop it soon, I bet continuing the A-Dex for a little while longer and only running the Test, you'll see a drastic decrease in the problems with the nipples...

I felt the Test E kick in fully around week 5 and from then on the gains came in leaps and bounds not small increments

Be careful not to gain too much body fat, as you've worked so hard to drop all the body fat previously

Hey Man -
Last week for d-bol. Hard to believe those tiny pills do anything but WTF - something is working! Good point about the fat - I'm all over that - def don't wabt to have to cut a ton of fat after all this. Even passed up hot homemade berry pie & ice cream tonight. Don't get me started....

 

[TheMilkMan]

Even passed up hot homemade berry pie & ice cream tonight. Don't get me started....

bad choice... I wouldn't have even done that hahaha

 

[leanbody]

bad choice... I wouldn't have even done that hahaha

Hahaha - Maybe, but i didn't pass on the hot cherry pie over the weekend....


Tuesday

Hey guys - was kind of a rest day - did shoulders & back to the max yesterday - - only supposed to do cardio today but WTF thot I'd get in a few sets that wouldn't stress me out.

Standing calf raises (I could be Mr. Chicken legs this Halloween so i'm trying to scare these boys into business.)[/SIZE]
16 x 300;10x400;10x495
switched to the gnarly machine the big boys use
8x400;5x450;3x470 - my calves were as pumped as they have ever been went to 120% of max

Biceps (did tris yeasterday)
standing EZ curl
12 x 50;8x 70; 6x90; 5x 100;3x100 (sloppy)5x70 all 90 + were PB's
standing DB hammer curls
10x30;10x35;8x45;6x45;3x45 strait into 5x35 (45's PB)
seated preacher machine
10 x 90;10x100;8x120;6x120​

Got a great pump on my bis! - definately felt like Arnold (didn't check the mirror but I think I've still got a ways to go.....;-)

35 mins cardio

Hit 203 yesterday, feeling a little fat so i'm taking my cals down to 2900 - today at 202. My belly is a little bigger (that's always where i gain fat)
Thighs are def bigger - altho that I think is some muscle.

Nipple Update
Still there - the Adex seems not to be working - my son noticed it last night - "dad your nipple is so big" so it's not just me freaking out. Should be getting the Letro today - def want to figure this out for the future. Last week of D-bol if that's what does it. We'll see.

in general i am really enjoying the cycle - love the beastly strength and the fast recovery. Other sides: My nuts seem to be shrinking a bit - or they are just shy and not hanging out as much as usual. Def getting my fair share of wood in the am. Came in handy over the weekend ;-)

Later dudes

 

[needsize]

I agree with a lot of stuff the other guys said, I like dbol and test as a first cycle, no need for the deca, but you have already started it then keep running it....200mg is enough to make your joints feel better. For dbol I would have started at 20mg then worked up to 30mg and stayed there, thats enough to blow up on....
You asked me about upper chest...I used to have the same problem, just start every workout with an incline movement, either incline barbell or dumbell press...some weeks my first two exercises are incline movements, then I move onto a flat press...and variety, change up the routine every week

 

[leanbody]

I agree with a lot of stuff the other guys said, I like dbol and test as a first cycle, no need for the deca, but you have already started it then keep running it....200mg is enough to make your joints feel better. For dbol I would have started at 20mg then worked up to 30mg and stayed there, thats enough to blow up on....
You asked me about upper chest...I used to have the same problem, just start every workout with an incline movement, either incline barbell or dumbell press...some weeks my first two exercises are incline movements, then I move onto a flat press...and variety, change up the routine every week

Thanks bud - i abandoned the deca after 2 pins - got sensitive nipps and decided to limit the variables per MDS' suggestion. I'll save it for the future. So now i'm almost done w/ the dbol too.

Good suggestions on the incline press - I'm going to concentrate on that and incline flyes for every chest w/o.





WEDNESDAY W/O

Still a little sore from Monday's shoulder w/o but overall feel great. trying to mix it all up w/ suggestions from u guys - thanks. i really feel like a noob again 'cause my workout is totally different than what I'm used to. I think that's what i need to get past this plateau.


Cardio 25 mins

Incline Bench Press
10x45;8x65;5x70;5x75

Incline DB press
10x50;8x60;5x70; 1x80 - YowZa! Think i found my 1 rep max!

Incline cable flyes
10x50;8x60;6x70;3x75;4x70

Incline DB flye (decided afterwards this duplicated the cable flyes - opinions?)
12x25;10x35;6x45

Incline pushups (feet up on a bench)
10;10;4;8

SHORT workout but my chest was fried so i guess it did the trick...

later brothas!

 

[leanbody]

Dudes! it's Thursday (my fav day o the week (except for Friday Sat & Sun...)

Had a great leg workout today. Got myself a weight belt for squats - helped a lot! Nice black leather one - most brolic - I even look stronger! hahaha - I haven't used one since college but now i am afraid to hurt my back so i think this will help me go heavy on legs.

Squats
10x135;10x155;10x175;8x175;8x175

Supersets:
Seated leg press
16x360;14x360;12x360;12x360 burnout set 8x360,270,180,90 (only got 4 reps for 90!)
with
Ham curls
16x100;16x110;14x120;12x120;12x120

I am hoping i feel that in my quads tomorrow!

Pinned test Tues night; 50mg Dbol ED finishing tomorrow
Nipple Update still stiff, still sore - Adex didn't seem to do anything- still waiting for letro. maybe today? Lesson learned: Have your damn Gyno shit on hand before u do your cycle! Still have the Nolva but haven't tried that yet.

Weight up at 203 Mon; down to 200 on wed; at 203 today. Some of my shirts are getting tight...Hee,hee,hee - Actually have one which was a little snug in the (short)sleeves when i bought it a year ago (I was at 178 and pretty lean),- doesn't fit at all now - got to save that one for my son! nice ego boost to feel thicker! i feel the Hulkster coming on... Hahaha

Later brothas!

 

[leanbody]

Tgif

Guys it's Friday at last!

Yesterday's leg w/o was intense and I am feeling it today - love that feeling that I am challenging my body and forcing it to compensate for new input. hopefully this leads to some quality muscle.

Today (rest day ......for most of the body)

Tried to kill my calves - those babies haven't changed in years so i am hoping to over load them so they spring into action.
Standing calf raise
15 x250;12x350;8x450;6x500
Shrugs on the Standing calf machine
15 x300;12x350;8x400;8x400
Shrugs w dbs
12x45;10x55;8x65;8x75

30 mins on the elliptical - got a new one at the gym - very delux - really bouncy - easy on the knees - TV, etc!

Weekend Nipple Update
No change - still hard & sensitive (should be a good combination...LOL taking the Adex - not too happy w/ the results so ordered Letro 12 days ago - bad customer service from CEM! No delivery yet! Anyways I'm done with the D-bol now so I'll see if it subsides. may start up the Nolva... i'm in wait & see mode.

Other sides

Got some really nice acne going on my face - in the goatee area and under my hair on my neck. Also little tiny acne on back, stomach & shoulders. Nothing I can't deal with, but funny to see it again after being clear for ...what...maybe 20 years? hahaha

Also had wild gnarly itch fest in my sleep last night (3am!) - don't know why -could be allergies or another side - took a claratin and it went away.

Weight - been up & down this week as my cal intake has gone up & down - was feeling fat on monday so cut my cals by 500 and lost 2 pounds upped 500 cals again Wed and now gained up to 205. Feel great. lots o energy -not doing too well with sleep - too busy these days so i'm getting 5.5 - 7 hours. Need to get that up to 7.5 or 8 - hard to do.
later dudes!

 

[leanbody]

Brothas;

Sunday mornig just had a great workout. Yesterday was chest & back did way high weights and 6-8 reps was totally exhausted!

Short workout but I went heavy (for me) used my belt - could feel it pushing in on my breakfast - that's one way to get a flat stomach!!! Hahaha


my diet was not so good yesterday -too many simple carbs, bread, fruit,cookies, etc.- had a headache all day - took a lot of asperin, ibprofen, etc. then couldn't sleep so got up at 1 am and had cookies (8) and milk.


Legs
Squats
15x 160;10x210;8x230;6x250;8x210

Leg press
15 x 180;12x270;12x360;10x450;8x530

Ham curls
14x130;12x140;10x140;8x140

Started the letro Friday - seems to lessen the sensitivity of the nipps - left one is almost normal - right one is getting there. I am missing the extra energy from the dbol, but making good progress at the gym with the test. People are starting to comment on how big my arms are, how strong I am at the gym etc. Def good for the ego! LOL funny 'cause i don't think I look any bigger but I've got an extra 20 lbs now so it must be somewhre. got to get some cardio in today. Abs seem to be fading away - got to keep the diet clean so they don't disappear.

later dudes!

 

[leanbody]

One month In... Two to go!

Wednesday October 1
PROGRESS REPORT
start 185 current 207lbs goal 225lbs

Strength - thru the roof - amazing
Recovery time - one day- also amazing

Sides
Lots of night sweats
trouble sleeping
lil bit of acne
Sensitive nipps


Today's workout
chest I decided to focus on my upper chest to get some size I striations.
My lower pecs are developing too fast so no mo std cable flyes of decline bench press for 2 months.

Incline DB press
20x35 warmup
12x55;
10x65;
10x75
5x85 (PB)
Drop set without stopping 8x75;8x65;6x55;10x45;8x35;10x25 whew- 50reps!!!

hammer Strength incline press
10x90;10x140;5x180;4x190;6x140

Incline cable flyes
12x45;10x50;12x55;8x60;5x60;8x60* weight per stack

One armed Tri push downs
6sets 10x50

Cable forearm curls & reverse curls
4sets 10x20

Incline bench Tri Kickbacks
5sets 10 x 20lbs (PB)

Pullovers
3 sets 10 x 55lbs

Bench Dips
3sets 10 x BW +55lbs

Tris & chest were PUMPED! And i still had energy left over - i could have gone for another 45mins if i didn't have to go to work!
BTW - pinned my left glute last night went well but damn that is hard to do for a right hander! and don't even think of looking in the mirror - makes it way confusing...Hahahaha