Legendary first cycle thread (with 3J assistance)

[Onk]

Legs + biceps // wanted to try something different today with legs

4x Leg Press
4x Machine leg press (as heavy as possible to get out 2-4 reps)
4x Leg curl
4x Leg ext (only got out half of the final set so drop setted)
3x SLDL

5x BB curl
5x Hammer curl

did the same as yesterday, closed my eyes and worked on contracting muscles evenly and working on that symmetry.
Very happy with the machine leg press, was able to do 180kgs and did some nice, slow reps and because of the way it's designed, you're getting a very large ROM.

Off to vietnam in 3 hours so won't be posting again until next Thursday.
Taking a small jar of protein with me which should be enough to cover a week's worth.
Also taking my resistance bands that I use for pre-contest pump. They'll atleast keep the muscles active. That and push ups + squats and I should be g2g next week!

 

[Southernfish]

Have fun over there buddy be safe!

 

[snowpatrol123]

Have fun over there buddy be safe!

What he said!

 

[Onk]

just flew back in today. ended up cutting Vietnam short and going to KL for 3 days...making it a 3-4 split.

ate barely any carbs for the week, with my diet being mostly being meat + veggies.
came back at 83kgs when I had left I was 85kgs....ah well, price of doing business.

Did manage to go to the gym once in my hotel in KL and went for a few runs in Vietnam....it was spectacularly hot and humid. Not advised.

Pinned when back home today so back into the cycle.

All over body workout today:
4x weight wide grip pull ups
4x incline bench press
4x shoulder press
3x tricep rope ext
3x bb bicep curl
4x machine leg press

Can't say I'm sore now, several hours later, but I did get a lot out of it

 

[Onk]

So I missed Friday's work out because a friend got engaged and I had to shoot over to their place to have a celebratory barbecue! No regrets, friends will always come first in my book.

Saturday I competed in Tough Mudder (Sydney) and knocked out 19kms + obstacles in roughly 2.5 hours. Did it with a few mates who can run at a fair clip, so it was a very good event. Ate two burgers and downed a few beers afterwards. All part of the ambience!

Today, back to normal but with a slight variation thanks to SP and his posts above regarding chest/shoulder workouts.

Chest + Shoulders:
4x BB incline press
5x DB flat press
4x cable upward row
4x machine flys / pushups super set

5x Shoulder press
5x Side raise

Shoulders were already engaged so the shoulder press was TOUGH.
the side lat raises were also tough due to my already depleted state so I feel I got enough out of them. Two days until proper Shoulder day so I think it worked for me.

Thanks SP!

 

[Onk]

Somehow have a problem editing my original post. No edit button there for me, as I need to put in my weight changes week on week

 

[Onk]

Back + Bicep day:
4x Behind head lat pull down
4x DB row
4x Close grip pull down (hands facing me)
4x Close grip row
6x D-lifts (starting at 120kgs, just kept going up in 10kg increments to see what I'd hit, whilst still aiming for 4-6 reps)

4x BB curl
4x Preacher hammer curl

Strength definitely coming quickly, so much that I had to lower the weight, knowing my arm tendons couldn't take it. Closed my eyes and squeezed out as many reps as I could. Really noticed my forearms and right delt being tense.

 

[Southernfish]

You did the tough mudder? Badass man.

 

[snowpatrol123]

So I missed Friday's work out because a friend got engaged and I had to shoot over to their place to have a celebratory barbecue! No regrets, friends will always come first in my book.

Saturday I competed in Tough Mudder (Sydney) and knocked out 19kms + obstacles in roughly 2.5 hours. Did it with a few mates who can run at a fair clip, so it was a very good event. Ate two burgers and downed a few beers afterwards. All part of the ambience!

Today, back to normal but with a slight variation thanks to SP and his posts above regarding chest/shoulder workouts.


5x Shoulder press
5x Side raise

Shoulders were already engaged so the shoulder press was TOUGH.
the side lat raises were also tough due to my already depleted state so I feel I got enough out of them. Two days until proper Shoulder day so I think it worked for me.

Thanks SP!

Glad you like it! I managed to work it in two chest workouts ago but was a little tight for time today (dentist + car trouble) so I was a little pissed I couldn't do the shoulder burnout..

Off cycle I don't make huge gains but I like setting the pace regardless so it's routine when I'm really "in gear" heh.

Congrats on the tough mudder!

 

[Onk]

You did the tough mudder? Badass man.

Thank you! Honestly, didn't find it too tough. Sure my legs got banged around quite a bit and my legs were tight as a nun the following day or two but it could've been worse!

Glad you like it! I managed to work it in two chest workouts ago but was a little tight for time today (dentist + car trouble) so I was a little pissed I couldn't do the shoulder burnout..

Off cycle I don't make huge gains but I like setting the pace regardless so it's routine when I'm really "in gear" heh.

Congrats on the tough mudder!

don't think it's something I'll do every week, but it certainly was a great way to work the muscle without having to do 4-5 activities....
what exercises did you do when you tried it? I don't remember reading it in your log.

 

[Onk]

Started getting a lot of questions about my size. As far as anyone knows, it's all my new diet hahahaha. Not to take away from my diet, 3J has given me the method for success, but I have gained enough the other guys on gear are asking me questions....

Shoulder + Triceps:
4x Behind head shoulder press
4x Machine press
4x DB lat raise
4x Cable rear lat raise
3x Shrugs (20/10/20)

4x Tricep pushdown
4x Bent over DB pull back (arm extension)
Super duper dropset rope tri ext (about 15x4, dropping a plate each time)

Actually noticed with the tricep pushdown I could do stacks more today. With compound movements I've been quite careful in not over doing it...but since it was triceps I just went for it and pushed out as heavy as I could for as long as possible. Won't do it again, as my triceps are already quite large compared to my delts...but I enjoyed it and it was a great workout

 

[snowpatrol123]

what exercises did you do when you tried it? I don't remember reading it in your log.

I might not have remembered to put it in my log since it was out of routine; sometimes (not often though) it takes me half a day or more to post what happened in the gym

I did seated behind the neck smith press for three (maybe four?) sets, since they hit triceps a little too, and two or three sets of front barbell raises. My whole chest, anterior delts and tris were on fire for the rest of the day and sore the next...was great.

 

[PhillipHeath]

Nice thread man !!!! If you can, post some before/after pics !!

 

[Onk]

Didn't post this from yesterday night as I had to rush out for dinner afterwards:

Legs:
5 min fast paced walk on the treadmill

5x Leg press machine (middle two sets as heavy as I could possibly go and knock out 3-4 reps)
Found that the above hit me so hard I couldn't squat afterwards to any meaningful weight....
4x Leg ext
4x Leg curl
1x Hamstring curl...tried it and was too dead to do more

4x Calf ext
4x Calf ext on the edge of a step, single leg

Nice thread man !!!! If you can, post some before/after pics !!

Will do, I have all my pics for week on week comparison but nothing for post-gym on what I look like pumped. Will post something soon!

 

[Onk]

Chest + Abs:

5x Incline Press
5x Decline Press
4x DB flat press
4x Machine fly
4x Cable fly + super wide pushup super set (all to failure)

5x Machine crunch
4x Plank to failure
3x leg raises to failure

Progress:

Week 6 (86.3 kgs / 190lbs) -- Cold flexed http://i.imgur.com/F03xYSD.jpg

Week 2 (82.3 kgs / 181lbs) -- Post gym workout http://i.imgur.com/slPmhUa.jpg

 

[Onk]

Today I felt like lifting heavy ass weights, so I did.

4x Behind head pull down
5x D-lift (hit a PB of 180kgs x3 [that's 400 lbs])
4x Close grip pull down
4x Close grip row

5x Seated calf raise
5x calf ext

Am very happy with how strong I am for the D-lifts and how easy it came to me. I was never going to loosen my form, so only hit 3-5 reps on the heavier weights.

 

[Onk]

Not sure if I've gotten used to the feelings of being "on" but it's not quite the same feeling as two weeks ago when I really felt the Test kicking in.

Shoulders + abs:
4x Behind head press
4x Machine (palms facing in) press
4x BB lat raise
5x Cable side raise
3x shrugs (20 / 10 / 20)

50x leg raise
30x wind screen wiper
50x leg raise with toe touch to the bar, then with ass raise to the bar as well making a lever (plank)
^^ These are fucking hard to do and one of my most favourite exercises for abs / obliques

 

[Onk]

Ok so I keep getting erections at the strangest times.

Today (just now) I got a boner whilst at work, sitting at my desk writing up an investment report. No stimulation around so it's just a random boner.
This a usual kind of occurrence?

 

[Onk]

Legs:
10min warm up on the treadmill

2x front squats (lower back started hurting so stopped)
5x machine leg press
4x leg ext
4x leg curl
tried doing some hamstring kickbacks but was way to depleted to continue

6x calf ext

I am very happy with how today's workout went. Hours later I'm at home and can barely walk by quads are that sore and hamstrings so tight. Amazing feeling.

Worth noting, when I pinned today I must have went through a vein on the way in as when I aspirated, no blood, when I pulled out, blood came out and ran down my leg. Never happened before and explains afterwards why I had so much trouble pushing the pin in. Was emailing 3J afterwards and he put my mind at ease that my gear didn't come back out with the blood. Phew!

 

[Southernfish]

Not sure if I've gotten used to the feelings of being "on" but it's not quite the same feeling as two weeks ago when I really felt the Test kicking in.

Shoulders + abs:
4x Behind head press
4x Machine (palms facing in) press
4x BB lat raise
5x Cable side raise
3x shrugs (20 / 10 / 20)

50x leg raise
30x wind screen wiper
50x leg raise with toe touch to the bar, then with ass raise to the bar as well making a lever (plank)
^^ These are fucking hard to do and one of my most favourite exercises for abs / obliques

how do you feel now compared to a couple weeks ago?

Ok so I keep getting erections at the strangest times.

Today (just now) I got a boner whilst at work, sitting at my desk writing up an investment report. No stimulation around so it's just a random boner.
This a usual kind of occurrence?

Sounds normal to me. You think thats bad, when I run Tren
I might NOT have a hard on at the most random times. Steel rod 24/7. Fuckin ridiculous man lol.