Pre-Contest, AML Gear, 3J serviced Cycle Thread

[Onk]

6am
40 mins cardio

6pm leg workout today, focused on doing hamstrings. will start doing 6 day splits soon, splitting legs into quads and hams...calves both days.

leg press
1x10 250kg
1x10 350kg
4x8 450kg
1x20 250kg

leg ext >> making sure to tense and slightly pause at the top
1x10 60kg
3x8 90kg
1x20 50kg, couldn't fully extend by this point

DB SLDL>> watched phil heath do these, bends all the way down, but doesn't come too far up as it uses the lower back. I've always come all the way up. Great improvement today
1x10 35kg DBs
3x6 50kg DBs

prone hamstring curl
1x10 40kgs
2x8 75kg
1x7 65kg
1x8 55kg
1x10 35kg

standing leg curl, single leg at a time
1x10 40kg
3x8 60kg

calf ext on leg press

close stance
3x6 450kg

wide stance, toes out
3x6 450kgs

donkey calf raise
1x15 80kg
1x17 60kg
1x23 40kgs
1x30 20kgs
1x50 just my bodyweight

fucking awesome pump

 

[Onk]

11am back workout today (saturday)

2 warm up sets wide grip pull ups

behind head pull down
1x10 60kgs
3x8-10 100kgs
2x10 80kgs
1x20 40kgs

close grip pulldown
1x10 60kgs
4x10 90kgs

corner row
1x10 60kgs
1x10 100kgs
1x10 120kgs
1x5 140kgs
1x7 120kgs
1x8 100kgs
1x10 60kgs

wide grip row
4x10 80kgs

back ext
4x12 just bodyweight

abs
hanging leg raise
4x10

leg raise apparatus
4 sets, 10 crunching each side of my obliques

30 mins cardio postWO

 

[Onk]

found out, I do a lot of walking, here's an average Onk day

walk to the gym, 8 mins
walk back from the gym, 8 mins (morning cardio)

walk to work, 15 mins
walk during lunch, 15 mins
walk home to the gym after work, 7 mins
work home after gym, 8 mins

plus 1 hour of cardio most days....it certainly adds up!

 

[Onk]

6am cardio
20 mins stair mill
25 mins bike

5pm quads and calves

dead lift, starting from the bottom of a squat position
1x10 60kgs
1x10 100kgs
1x8 140kgs
3x5 200kgs
1x10 100kgs

leg ext
1x15 70kgs
3x12 110kgs
2x15 90kgs
1x20 50kgs

walking DB lunges, with 2x15kg DBs
4 sets, 10 steps each leg

close stance leg press
1x20 350kgs
3x20 500kgs
1x50 250kgs

inner and outer abduction machines
3 sets of each, about 130kgs each

donkey calf raises, isolating each leg

+50kgs
20 reps each set
3 sets toes pointed in
3 sets toes pointed out

then

20 mins walk on the treadmill

 

[Onk]

started talking halo yesterday, 20mg ED, split in 2 doses, am/pm.

ALREADY do I feel stronger. Day two (and maybe a placebo) but I smashed those deadlifts today no issues.

It was fucking amazing.

 

[Onk]

6am
40 mins cardio
10 mins cycle
10 mins bike
20 mins cross trainer

6pm chest

guillotine incline press
1x30 20kgs warm up
1x10 60kgs
1x10 100kgs
3x8 120kgs >> pausing and squeezing at the top
1x10 100kgs
1x10 80kgs
1x20 60kgs

incline DB fly with 25kg DBs
3x15

flat DB fly with 25kg DBs
3x12

seated chest press
3x8 105kgs

cable scoop fly superset with wide arm pushups
4 sets

20 mins cardio afterwards, 10 mins step machine, 10 mins crosstrainer

 

[Onk]

6am cardio
45 mins on the treadmill, aerobic plus workout
through it on 6km/h and then just let the resistance go up and down emulating hills.
was actually pretty intense!

6pm arm workout
standing BB curl
making sure to keep my elbows behind my shoulders, hands about 15-20cm apart to focus on the outside of the bicep.

1x10 15kgs
1x10 30kgs
2x8 40kgs harder than usual, prob the focus on the little part of the bicep
1x12 30kgs
1x20 20kgs

preacher EZ bar curls
4x10 25kgs

concentration hammer curls
3x10 14kgs, pretty fatigued right here, had to cheat to get 10 out
2x8 14kgs, again, cheating last 1-2 reps
1x10 10kgs

underhand cable tri ext
4 sets each arm

tricep press machine
4x15 125kgs

rope overhead ext
start on 90kgsx4
85x4
80x4
75x4
70x4
65x4
60x4
50x4
40x4
30x4
20x4
10x20

in one continuous drop set. fucking smashed

30 mins on the treadmill again, same setting as the morning cardio

 

[Onk]

6am cardio
40 mins on the crosstrainer, same as yesterday

6pm back workout (with 1 exercise of hamstrings thrown in)

wide grip pull up
3x12 just bodyweight, more of a warm up actually

split up lat pulldown
1x10 40kgs
1x4 80kgs
1x6 70kgs
2x10 60kgs

iso lat pull over
1x10 40kgs
4x8 120kgs
2x15 90kgs

plate loaded low row
4x12 120kgs >> really focused on doing some solid pauses here. I don't usually do pause reps for back...but I should, so am working on it

DB row, single arm
1x10 42kg DBs
1x12 45kg DBs
1x4 60kg DB >> my gym JUST got these today, so I felt compelled to be the first person to use them
2x10 42kgs

back extension
4xfatigue

seated single leg curl
8x10 40kgs

just wanted to stress them a bit today, they're a lagging body part and it was a high carb day...so gave them a blast before I hit them properly on Saturday

afterwards, jumped on the treadmill and did 30 mins cardio

 

[Onk]

6am
45 mins cardio on the treadmill

5pm shoulders + abs + cardio

DB press >> literally first time doing this for 5 years since I popped my shoulder out doing this exact same exercise
so forgive me for going light and being apprehensive

1x10 15kg DBs
1x10 25kg DBs
3x12 35kg DBs
1x15 20kg DBs

underhand BB raise
4x10 25kgs

single arm machine side raise >> weights are weird because it's a machine
1x15 40kgs
1x10 70kgs
1x10 65kgs
1x10 60kgs
1x10 50kgs
1x20 25kgs >> no matter what, getting 20 out. failed a few times on the way but got there in the end

cable rear delt fly
4 sets (10/4/6/6)

underhand rope face rows
5 sets >> all about the rotator cuff baby

shrugs
2x15 160kgs
2x20 120kgs

then 45 mins on the treadmill again

 

[Onk]

saturday baby, weekend gives time for meal prep.

wake up at 645am, nice 45 min sleep in.

got to the local wholesale butcher and bought my 4kg of meat for the week (less calories due to being 15 days out).

home to cook my seven days of meat, then prep my veggies and then cooked about 10 cups of rice for a few days.

pinned my last test shot, so we're done there. time to up my AI dosage going into the show and look try as a mother fucker.

 

[Onk]

12pm hamstring session

DB SLDL
1x10 30kg DBs
3x10 50kg DBs

seated hamstring curl >> isolating each leg
1x10 40kg
1x13 50kgs
1x11 50kgs
1x10 45kgs
1x9 40kgs
2x20 20kgs

prone hamstring curl, wider knees this time, toes going inwards
4x10 60kgs

weighted & bodyweight hamstring extensions
4x10 +10kgs

seated calf ext on the leg press
8x20 450kgs, bent my knees a bit more than usual, hit the calf all the better, loved it today

then

60 mins walking on the treadmill, machine told me I burned 400 calories. That's lovely as I'm only eating 2k calories today!

 

[Onk]

sunday is my one rest day.

well, for a rest I eat only 1400 calories (DEATH BY STARVATION) and go for a run.

today was nice and hot at 30ish degrees celcius so I went for a 40 min job around the local area (lots of parks and by the water) and then did a few stair/hill repeats at the end to get my heart up.
Shirtless, so getting that vitamin D and a tan

 

[Onk]

had a bad food day today, I COULD NOT resist the urge to eat slightly more calories than my diet, so had 1 slice of carrot cake. then did an extra 30 mins cardio to make up for it.

 

[Onk]

6am
45 mins cardio on treadmill

6pm quads and calves

15 min warm up walk

deadlifts
1x10 60kgs
1x10 100kgs
1x8 140kgs
2x6 180kgs
1x10 100kgs

that's some pretty heavy weight for reps

single leg press, really slow reps here
1x10 175kgs
1x10 225kgs
1x10 175kgs
1x10 225kgs
1x30 100kgs

single leg ext
1x10 40gs
1x10 57kgs
1x10 50kgs
1x6 45kgs and dead, felt like my quads would BURST

inner and outer abduction
4 sets of 10 slow reps on each

seated calf raise, 3 sets wide stance, 3 close
6x12 60kgs

donkey calf raise, legs nicely bent
5x20 70kgs

then

40 mins cardio on treadmill
10 min walk to the shops
then 10 min walk home, lots of cardio

 

[Onk]

6am
45 mins cardio
treasmill

6:30pm >> was melbourne cup (horse race that stops the nation) so got back late from the festivities
did chest + abs

seated incline press
1x10 40kgs
1x10 80kgs
3x8 120kgs
1x10 100kgs
1x10 80kgs
1x20 40kgs

flat guillotine press
1x10 60kgs
3x12 100kgs
1x20 60kgs

incline DB flys
4x15 25kg DBs

machine fly
1x10 60kgs
1x4 110kgs
2x8 80kgs
1x20 40kgs

leg raises
8x20

30 mins cardio on the treadmill

 

[Onk]

6am
45 mins cardio

5pm arms day

2 warm up sets with 20kg BB

1x15 30kgs
1x12 35kgs
1x10 45kgs
1x10 40kgs
1x8 40kgs
1x6 35kgs
1x20 20kgs

bent over EZ bar curl
4x10 25kgs

rope hammer curl
4 sets

machine single arm preacher
4 sets, no idea on weight, just wanted to get 10 reps out and barely made it each time

rope tricep ext
6 sets

machine tricep pushdown
3x15 125kgs
3x15 95kgs

rope overhead ext
started from heaviest weight and did 3, dropped to next heaviest weight, did 4, etc etc until I got down to 5 kgs

45 mins cardio afterwards

 

[Onk]

Imgur: The most awesome images on the Internet

todays pics

honestly not happy, wanted to be a bit leaner. DID look better yesterday after a higher carb day, but still.....need to lose a bit more weight for 11 days out

 

[anzel]

I think your doing great! I would be happy with that. You stick with it and 11 days from now you should be right where you need to be.

 

[Megatron28]

Imgur: The most awesome images on the Internet

todays pics

honestly not happy, wanted to be a bit leaner. DID look better yesterday after a higher carb day, but still.....need to lose a bit more weight for 11 days out

You will get their Onk. Keep up the great work!

Just curious, what diet adjustments are you and 3J considering to help you close the gap?

 

[P.S.L.]

Figured I'd log my next 15 weeks cycling into a contest (IFBB) in November.

In advance, this isn't my first rodeo, I've used all these different compounds except the tren and the halo
Hence with the tren I'm using tren a, and not starting halo until well into the tren.
If I don't like the halo I'll drop it.

AML: I'd like to thank Schredder for all his help here. The guy is respectable and cares a lot. Could not ask for more in a confidant. AML runs as smooth as anything else I've used, good value for money in my opinion

3J: I paid for his services for a year but honestly used them rigorously for 3 months into Feb and haven't been as close since. I'm eating 5k calories a day and will seek his advice more soon as I need to cut. Should mention, my current avatar as at 30-July-15 is me at 85kgs last year. I'm over 15kgs heavier right now but nearly as lean. I can thank 3J for that

Stats:
26 y.o
187cm tall (6'1)
101kg (~223 lbs)

The Cycle ::: All AML gear/products
Currently in week 13 of 28.3

1-4 tbol 80mg ED
1-18 EQ 1200mg
1-21 test e 500mg
1-28 mast e 800mg

22-28 test e 600mg
22-28 test p 450mg (pinned EoD)
22-28 tren a 450mg (pinned EoD)
24-28 winny 80-100mg ED (will gauge)
25-28 halo 30mg ED

Mid week 29 is the contest. Hence the days are slightly off as I'll stop pinning 6 days before contest, then run the winny and halo up until show day.

PCT: 2 weeks after the show, hence giving the test e the full 3 weeks to clear

AI: I have been using adex 0.5mg EoD up until now. Will increase as I hit week 22 with more test in my body.

Blood work: Got pre blood work, got first lot of "intra-cycle" bloods, will get new ones at week 24 and then again afterwards.

T3 and clen as needed, getting closer to the show.

Training split:
5-6 days a week

M: Legs
Tu: Chest
W: Back
Th: Shoulders
F: Arms
Sa: anything I feel I missed, or start with legs again and bring my week forward a day.

If I'm sore, I train the next body part. I listen to my body in eating and training. If I need to eat more, I eat. If I need to sleep more...I sleep more. If my body is sore then I make sure to rest that area...

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