R08
Full Member
Ok so I've been meaning to start posting more (meaning at all) on here for a bit, I managed to rack up a whopping 60-odd posts over on the old site in over 2 years so I figured the best way to make myself get involved more would be to start a journal, it'll be handy to have something to refer back to later as well.
My background is as follows, I'm a reformed fat man who has been training for 2 and half years, about 2 of these with any degree of seriousness. My somatype is basically 50/50 ecto/endo with pretty much no mesomorphic characteristics at all, I have tiny joints and narrow shoulders I need to eat quite a lot in order to progress but any kind of growth I've managed the last couple of years has come with a fair bit of fat which has to be dieted away periodically.
Currently I'm 6 feet / 74kg @ 10% and still dieting for another 2 weeks before my holiday although my diet has been reasonably gentle (doing BFFM when I would usually do CKD) due to me being in PCT from my first cycle and wanting to hang onto my gains as much as possible.
Cycle was 12 weeks @ 500mg Test-E / .5mg Adex EOD / 1000iu HCG Week / 25mg DHEA daily. PCT has been 2 weeks of higher dose HCG waiting for the ester to clear and then 50mg Clomid 2 * Day (finished thank god - made me feel like crap at times) and 20mg Nolva 2 * Day which will be done a week from now, all of this is under Hackskii's advice who was kind enough to help me out with loads of stuff after I shut myself down with finasteride last year. I was basically going to have to do a PCT anyway so figured I may as well cycle first.
Managed to gain 15lbs of lean mass over the course of my cycle and dropped about 6 or 7% off my BF as well, had no real negative sides apart from a bit of acne and some hair loss (which I'm actually welcoming at this point). Have dropped a fair bit of weight in the last 6 weeks (3 kilos the first week which I'm assuming was water and a total of 8kg off so far in all).
Training for the last year has been based on Rippetoes stuff, firstly the linear progressions and then Texas just trying to get some more weight on the bar as often as possible. I'm using the advanced novice routine at the moment as didn't wan't the intensity day from the Texas method while dieting so this weeks training has been as follows:
Mon
3 * 5 Squat @ 100kg
3 * 5 Bench @ 72.5kg
Chin Ups - 13/11/12
Wed
3 * 5 Squat @ 100kg
3 * 5 Press @ 50kg
1 * 4 DL @ 150kg (missed 5th rep)
Fri
3 * 5 Squat @ 100kg
5/5/4 Bench @ 72.5kg (missed last rep and had to be rescued by one of the PTs)
Pull Ups 11/8/10
Next week will be more of the same only will press twice and switch DL for power cleans on Weds then am planning a change to something more hypertrophy oriented as I don't feel I'm responding to the strength stuff so much anymore and I just feel like a change. I'm going to cycle again as well when I come back and am planning on doing exactly the same only with a DBol kickstart and then will PCT and stay off for a bit, possibly have a play with some CJC/GHRP…
My diet has been based on BFFM and I've been very impressed with it so am going with his 3 day split for my new training routine as well, will train 4 days a week (Mon/Tue/Thu/Fri) using the following workouts:
3 sets of 8 - 12 reps per exercise.
Chest/Back/Abs
* Smith Bench (so I don't get stuck under the barbell and have to squeal for help any more)
* Incline Dumbbell Press
* Cable Crossover
* Wide Grip Pull Up
* Seated Cable Row
* T-Bar Row
* Hanging Leg Raise
* Cable Crunch
Quads/Hams/Calves
* Squat
* Hack Machine Squat
* Lunge
* Stiff Legged Deadlift
* Seated Leg Curl
* Smith Calf Raise Off Step
* Calf Press On Leg Press Machine
Shoulders/Biceps/Triceps
* Seated Dumbbell Press
* Side Lateral
* Rear Delt Lateral
* EZ-Bar Curl
* Seated Alternating Dumbbell Curl
* Hammer Curl
* Close Grip Bench
* Lying Tricep Extension
* Rope Pushdown
I'm off work week after next in the run up to my holiday (which is also my wedding and honeymoon) so will have a bit more time to dedicate to really feeling out the new exercises, seems like a good time to start anyway, will train Sun/Tue/Thu that week as flying on Fri and am moving my workouts to PM (work lates so usually train in the morning) so I can get fasted cardio in every morning for the last week, have some Eph here to use that week as well which is a rare luxury as I do a drug tested job.
Weighed in this morning and down 1.1kg on last week so progress made and the diet stays the same, I'm hundreds of kCals over my targets but am losing weight so happy to leave as is. Eating right now is as follows:
High Day (Target kCals = 2989 - 30/50/20 = 224/374/66)
Meal 1 37/95/09
200ml Orange Juice 01/18/00
50g Oats 06/30/04
100ml Skimmed Milk 03/05/00
225g Fat Free Yoghurt 12/33/00
1/2 Scoop Whey 10/01/02
tbsp Peanut Butter 04/08/03
Meal 2 93/153/27
200g Lean Steak 72/00/12
2 Baking Potatoes 16/116/00
200g Green Beans 04/06/01
Large Apple 01/31/00
tbsp Udo's Oil 00/00/14
Meal 3 37/108/09
50g Oats 06/30/04
100ml Skimmed Milk 03/05/00
225g Fat Free Yoghurt 12/33/00
1/2 Scoop Whey 10/01/02
tbsp Peanut Butter 04/08/03
Large Banana 01/31/00
Meal 4 72/62/11
200g Chicken Breast 62/00/04
250g Pilau Rice 06/56/06
200g Green Beans 04/06/01
Meal 5 27/02/28
3 Large Eggs 18/00/21
30g Cheddar 07/00/10
50g Mushrooms 02/02/00
Total 265 (30% - 1.64/lb) / 423 (48%)) / 87 (22%) = 3535 kCals
Low Day (Target kCals = 2392 - 45/30/25 = 269/179/66)
Meal 1 49/82/09
50g Oats 06/30/04
200ml Skimmed Milk 06/10/00
225g Fat Free Yoghurt 12/33/00
Scoop Whey 20/01/02
tbsp Peanut Butter 04/08/03
Meal 2 81/64/27
200g Lean Steak 72/00/12
Baking Potato 08/58/00
200g Green Beans 04/06/01
tbsp Udo's Oil 00/00/14
Meal 3 53/25/07
300ml Skimmed Milk 09/15/00
2 Scoops Whey 40/02/04
tbsp Peanut Butter 04/08/03
Meal 4 69/34/08
200g Chicken Breast 62/00/04
125g Pilau Rice 03/28/03
200g Green Beans 04/06/01
Meal 5 29/04/31
3 Large Eggs 18/00/21
29g Cheddar 07/00/10
50g Mushrooms 02/02/00
Total 278 (42% - 1.72/lb) / 210 (31%)) / 82 (27%) = 2690 kCals
Will leave photos for when I come back from holiday as I'm sure there will be plenty taken and it'll give me a chance to get a tan.
That's all for now, will update after my workouts the next couple of weeks and then hopefully can use this to keep me on track and get some input from more experienced lifters when I come back.
Thanks for reading,
Rob.
My background is as follows, I'm a reformed fat man who has been training for 2 and half years, about 2 of these with any degree of seriousness. My somatype is basically 50/50 ecto/endo with pretty much no mesomorphic characteristics at all, I have tiny joints and narrow shoulders I need to eat quite a lot in order to progress but any kind of growth I've managed the last couple of years has come with a fair bit of fat which has to be dieted away periodically.
Currently I'm 6 feet / 74kg @ 10% and still dieting for another 2 weeks before my holiday although my diet has been reasonably gentle (doing BFFM when I would usually do CKD) due to me being in PCT from my first cycle and wanting to hang onto my gains as much as possible.
Cycle was 12 weeks @ 500mg Test-E / .5mg Adex EOD / 1000iu HCG Week / 25mg DHEA daily. PCT has been 2 weeks of higher dose HCG waiting for the ester to clear and then 50mg Clomid 2 * Day (finished thank god - made me feel like crap at times) and 20mg Nolva 2 * Day which will be done a week from now, all of this is under Hackskii's advice who was kind enough to help me out with loads of stuff after I shut myself down with finasteride last year. I was basically going to have to do a PCT anyway so figured I may as well cycle first.
Managed to gain 15lbs of lean mass over the course of my cycle and dropped about 6 or 7% off my BF as well, had no real negative sides apart from a bit of acne and some hair loss (which I'm actually welcoming at this point). Have dropped a fair bit of weight in the last 6 weeks (3 kilos the first week which I'm assuming was water and a total of 8kg off so far in all).
Training for the last year has been based on Rippetoes stuff, firstly the linear progressions and then Texas just trying to get some more weight on the bar as often as possible. I'm using the advanced novice routine at the moment as didn't wan't the intensity day from the Texas method while dieting so this weeks training has been as follows:
Mon
3 * 5 Squat @ 100kg
3 * 5 Bench @ 72.5kg
Chin Ups - 13/11/12
Wed
3 * 5 Squat @ 100kg
3 * 5 Press @ 50kg
1 * 4 DL @ 150kg (missed 5th rep)
Fri
3 * 5 Squat @ 100kg
5/5/4 Bench @ 72.5kg (missed last rep and had to be rescued by one of the PTs)
Pull Ups 11/8/10
Next week will be more of the same only will press twice and switch DL for power cleans on Weds then am planning a change to something more hypertrophy oriented as I don't feel I'm responding to the strength stuff so much anymore and I just feel like a change. I'm going to cycle again as well when I come back and am planning on doing exactly the same only with a DBol kickstart and then will PCT and stay off for a bit, possibly have a play with some CJC/GHRP…
My diet has been based on BFFM and I've been very impressed with it so am going with his 3 day split for my new training routine as well, will train 4 days a week (Mon/Tue/Thu/Fri) using the following workouts:
3 sets of 8 - 12 reps per exercise.
Chest/Back/Abs
* Smith Bench (so I don't get stuck under the barbell and have to squeal for help any more)
* Incline Dumbbell Press
* Cable Crossover
* Wide Grip Pull Up
* Seated Cable Row
* T-Bar Row
* Hanging Leg Raise
* Cable Crunch
Quads/Hams/Calves
* Squat
* Hack Machine Squat
* Lunge
* Stiff Legged Deadlift
* Seated Leg Curl
* Smith Calf Raise Off Step
* Calf Press On Leg Press Machine
Shoulders/Biceps/Triceps
* Seated Dumbbell Press
* Side Lateral
* Rear Delt Lateral
* EZ-Bar Curl
* Seated Alternating Dumbbell Curl
* Hammer Curl
* Close Grip Bench
* Lying Tricep Extension
* Rope Pushdown
I'm off work week after next in the run up to my holiday (which is also my wedding and honeymoon) so will have a bit more time to dedicate to really feeling out the new exercises, seems like a good time to start anyway, will train Sun/Tue/Thu that week as flying on Fri and am moving my workouts to PM (work lates so usually train in the morning) so I can get fasted cardio in every morning for the last week, have some Eph here to use that week as well which is a rare luxury as I do a drug tested job.
Weighed in this morning and down 1.1kg on last week so progress made and the diet stays the same, I'm hundreds of kCals over my targets but am losing weight so happy to leave as is. Eating right now is as follows:
High Day (Target kCals = 2989 - 30/50/20 = 224/374/66)
Meal 1 37/95/09
200ml Orange Juice 01/18/00
50g Oats 06/30/04
100ml Skimmed Milk 03/05/00
225g Fat Free Yoghurt 12/33/00
1/2 Scoop Whey 10/01/02
tbsp Peanut Butter 04/08/03
Meal 2 93/153/27
200g Lean Steak 72/00/12
2 Baking Potatoes 16/116/00
200g Green Beans 04/06/01
Large Apple 01/31/00
tbsp Udo's Oil 00/00/14
Meal 3 37/108/09
50g Oats 06/30/04
100ml Skimmed Milk 03/05/00
225g Fat Free Yoghurt 12/33/00
1/2 Scoop Whey 10/01/02
tbsp Peanut Butter 04/08/03
Large Banana 01/31/00
Meal 4 72/62/11
200g Chicken Breast 62/00/04
250g Pilau Rice 06/56/06
200g Green Beans 04/06/01
Meal 5 27/02/28
3 Large Eggs 18/00/21
30g Cheddar 07/00/10
50g Mushrooms 02/02/00
Total 265 (30% - 1.64/lb) / 423 (48%)) / 87 (22%) = 3535 kCals
Low Day (Target kCals = 2392 - 45/30/25 = 269/179/66)
Meal 1 49/82/09
50g Oats 06/30/04
200ml Skimmed Milk 06/10/00
225g Fat Free Yoghurt 12/33/00
Scoop Whey 20/01/02
tbsp Peanut Butter 04/08/03
Meal 2 81/64/27
200g Lean Steak 72/00/12
Baking Potato 08/58/00
200g Green Beans 04/06/01
tbsp Udo's Oil 00/00/14
Meal 3 53/25/07
300ml Skimmed Milk 09/15/00
2 Scoops Whey 40/02/04
tbsp Peanut Butter 04/08/03
Meal 4 69/34/08
200g Chicken Breast 62/00/04
125g Pilau Rice 03/28/03
200g Green Beans 04/06/01
Meal 5 29/04/31
3 Large Eggs 18/00/21
29g Cheddar 07/00/10
50g Mushrooms 02/02/00
Total 278 (42% - 1.72/lb) / 210 (31%)) / 82 (27%) = 2690 kCals
Will leave photos for when I come back from holiday as I'm sure there will be plenty taken and it'll give me a chance to get a tan.
That's all for now, will update after my workouts the next couple of weeks and then hopefully can use this to keep me on track and get some input from more experienced lifters when I come back.
Thanks for reading,
Rob.
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