Test E/EQ Spring Cycle

[barnzy7]

First off, Im learning a TON reading all your logs so thank you.

Second I was wondering what RP was at the end of some of your sets?

How do you like the sumo deads? Do you notice they are helping the growth of your lower back any different, or legs?

And last question I have is about the stretches, they come from the DC principles correct? Do you think they have increased the growth of the muscles?

 

[TheMilkMan]

Barnzy7:

I'm glad that you enjoy what I have to say, I've spent a lot of time working on my logs, etc, so I'm glad you're getting something out of them.

The RP is "rest pause" another DC principle. In this case, I'm not doing the traditional 8-4-2 that is associated with DC Training, but I do the rep speed DC preaches. I do a 6 second negative and explosive positive with a lighter weight than my normal working sets.

I've just started experimenting with sumo deads, so I can't give you an accurate or fair judgment. I haven't gone heavy yet either, but I do like being able to start lower and pull with my legs.

I'm not sure about the stretching, but I like it a lot and it alleviates a lot of soreness. The principle behind the extreme stretch is that it stretches the fascicle allowing for greater growth. With that being said, I have noticed that with the RP and Extreme Stretching principles my chest is fuller and more developed than ever before.

Hope this helped.

 

[barnzy7]

Definitely, going to read up about DC and start incorporating some of what you just told me about. Especially the extreme stretching. After you've been doing the sumo's for a while would you mind posting a little bit about what you found, or anything about if they helped you develop.

I appreciate it, thanks for the help.

 

[leanbody]

great leg day! you gettin a buzz from the clen yet? Wen I tried it, I had "bouncin feet" - could'nt stay still - drove my wife crazy - lol

 

[TheMilkMan]

great leg day! you gettin a buzz from the clen yet? Wen I tried it, I had "bouncin feet" - could'nt stay still - drove my wife crazy - lol

I like Clen a lot... I'm fortunate that I don't need to use a huge dose to see profound effects. Generally 50mcg/day is more than enough for me.

 

[TheMilkMan]

Day 10

50mg Suspension... right delt
50mcg Clen

*went out last night, had a good time
*recovery time has shortened greatly already

 

[HUNG4RY4N]

*went out last night, had a good time
*recovery time has diminished greatly already

I got a little confused reading your post.
Are you saying you are recovering faster or are you saying recovery time is longer because you went out?

How long does it generally take you to finish your A, B, and C workouts?

 

[TheMilkMan]

I got a little confused reading your post.
Are you saying you are recovering faster or are you saying recovery time is longer because you went out?

How long does it generally take you to finish your A, B, and C workouts?

edited... thanks for the request to clarify, it didn't make much sense

Generally, it takes me about an hour to bang to complete all my lifting

 

[HUNG4RY4N]

It must be pretty high intensity then, not too much time between sets or am I mistaken?

 

[TheMilkMan]

It must be pretty high intensity then, not too much time between sets or am I mistaken?

I really only do 15-20 sets for the whole workout (less for Legs), so assuming each set takes 1 minute (15-20 minutes of actual work for the whole training session) that leaves 40-45 minutes of "rest time". I would say that on average I'm taking 90-120 seconds in between sets.

Even though my rest time is pretty standard, I would consider my training sessions high intensity. I push almost all sets to failure and get very intense while training.

 

[gogetter]

Milk-

How are you running the clen? 2 weeks on 2 weeks off.

Do you taper down?

Curious cause you seem to use clen alot so i wondered how your body reacts so well to lower doses.

Also are you using that purple/ grape research clen?

 

[TheMilkMan]

Milk-

How are you running the clen? 2 weeks on 2 weeks off.

Do you taper down?

Curious cause you seem to use clen alot so i wondered how your body reacts so well to lower doses.

Also are you using that purple/ grape research clen?

I run the Clen 2 on and 2 off like you said.

I don't really worry about dosage quantity, I start at 50mcg/day and work my way up til 100mcg/day or so. I go how my body reacts to the Clen for the times that I'm on. I DON'T go over 140mcg/day ever.

I am running the purple/grape research Clen, works wonderfully.

 

[TheMilkMan]

Day 11

50mg Suspension... left bicep
250mg Sust... upper right quad
250iu's... belly fat

weighed 233lbs this morning... not huge weight gains, but I have lost at least 1% of BF without a doubt

Day A3: Chest, Shoulders, Triceps

Incline DB Press 70's/8, 85's/8, 85's/8, 100's/12, 70's/6RP
Pec Deck Fly 160/10, 160/10, 180/8
Extreme Chest Stretch 60 Seconds

Smith Machine Shoulder Press 185/5, 195/5, 205/5, 205/4, 135/5RP
Side Raises 45's/15, 50's/12, 55's/10
Extreme Shoulder Stretch 60 Seconds

Rope Pushdowns 140/15, 150/12, 150/10, 80/6RP
CGBP 185/10, 195/8, 205/6

*felt pretty good but a little flat... curious if I should be bumping up the carbs a little bit

 

[TheMilkMan]

Meal Plan

This was the way my meals broke down on the busiest day of my week, I trained from 3:30pm - 4:40pm:

9:00am - Breakfast Sandwich (2 slices whole wheat toast, 4 egg whites, 2 egg yolks, 2 slices American Cheese
- Shake (50g Whey Protein, 1 cup frozen strawberries, 8oz skim milk)

12:00pm - Burrito (6oz cooked 95/5 ground beef, 1/2 cup black beans, 2 tbsp sour cream, 1 oz shredded Mexican blend cheese, whole wheat burrito wrap)
- Salad (One heart of Romaine lettuce, 5 oz grilled chicken, 2 tbsp Dressing)

2:45pm - ProMax Black Forest Cake MRP Bar
- 50g Whey Protein in water

5:00pm - 50g Whey Protein in water
- 1 container of yogurt, 1/2 cup granola

7:00pm - Chicken Sandwich (5oz chicken breast, 2 slices whole wheat bread, 2 tbsp Gulden's Zesty Honey Mustard)
- Orange

10:15 - 6oz Tilapia cooked in 1 tbsp Olive Oil
- 1 cup brown rice (measured uncooked)
- Salad (One heart of Romaine lettuce, 1.5oz Feta Cheese, 2 tbsp Dressing)

2:00am - 50g Whey Protein
- 1oz Almonds

This is a relatively typical eating schedule for me. I don't eat super super clean as you can see (I ate like 4oz of cheese today), but my diet works very well for a clean bulk. I would have liked to have one less shake in there, but with 6+ hours of class, working out, working 3 hours, and doing some school work, that's what worked for me today.

 

[TheMilkMan]

Day 12

50mg Suspension... right bicep
75mcg Clen

Day B3: Back, Biceps, Abs

Lat Pull 200/12, 225/9, 225/6, 140/6RP
T-Bar Rows 3plates/12, 4plates/12, 5plates/8
Lying T-Bar Rows 80/7RP
Cable Rows 200/12, 200/10

Hammer Curls 60's/10, 65's/8, 70's/6
Preacher Curls 65/12, 75/9, 45/7-3RP

Ab Work at home on the floor

*felt pretty good today, body has changed in leaps already in 12 days... gotta love the Suspension

 

[ManOfMuscle]

I notice the fat seems to come off first then I start to gain.

 

[leanbody]

Hey man - great that you are seeing the progress already. Your post wo meal looks kinda small - is that on purpose? Why not add some wms with your whey shake?

 

[TheMilkMan]

I notice the fat seems to come off first then I start to gain.

That's the way it seems to be for me as well, so long as I don't over-eat and try to gain right off the bat.

I like the way things are going now on 4,200-4,500 calories a day, so I think I'm going to try and maintain that caloric intake for the time being.

 

[TheMilkMan]

Hey man - great that you are seeing the progress already. Your post wo meal looks kinda small - is that on purpose? Why not add some wms with your whey shake?

The post workout meal works out to be 620 calories, 11 grams of fat, 74 grams of carbs, and 60 grams of protein... more than sufficient in my eyes.

I don't really buy into the whole "anabolic window" bullshit that supplement companies want everyone to believe. So long as you eat a balanced diet (of course meeting your nutritional needs) throughout the day, your gains should not be hindered in any way.

 

[leanbody]

The post workout meal works out to be 620 calories, 11 grams of fat, 74 grams of carbs, and 60 grams of protein... more than sufficient in my eyes.

I don't really buy into the whole "anabolic window" bullshit that supplement companies want everyone to believe. So long as you eat a balanced diet (of course meeting your nutritional needs) throughout the day, your gains should not be hindered in any way.

Whoa....Maverick! LOL! Okay so i didn't know your daily was 4200-4500... u should do well on that!