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#51 Guest_MuscleAddict83_*

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Posted 28 May 2013 - 12:44 PM

5/28/13 – Chest, Back, Arms, Abs

Well, day two of 125mg LMG and 60mg of Trest. I actually got my hands on some LMG powder. So, to make it easier to measure out my dosing, I took it and mixed it in with melted coconut oil then measured it out into an ice cube that has small cylindrical ice cubes. Since coconut oil is a solid at room temperature, but has a low melting point they are very easy and convenient to swallow. It comes out to about a tsp of coconut oil per cube and 125mg of LMG. I’ve changed my dosing around now. I’m taking the 125mg of LMG first thing in the morning and now I’m taking the 60mg of trest before bed with my two Prolactrone. I swear that trest has been giving me crazy dreams. This has definitely been a mild and enjoyable cycle so far. I can’t wait for the LMG to kick in because the trest has been great so far!

My diet is starting today. It’s not too much of a stretch compared to what I’ve been doing so far, but I’m just paying closer attention to the exact amounts I’m taking in. A typical day will go something like this:

M1: 6 eggs, ½ cup egg whites, 1 Tsp coconut oil
M2: Lenny & Larry’s Protein Brownie, Great Value Strawberry Greek Yogart Cup, 2 oz of raspberries
M3: 6 oz of chicken, 2 cups raw of spinach and kale mix, ½ oz sliced almonds, raspberry vinaigrette dressing
M4: Clif Builder’s Bar, Great Value Strawberry Greek Yogart Cup, 2 oz of raspberries
M5: 50g Pro, 35g fat, 80g of carbs
M6: 50g Pro, 40g fat

Workouts are going well although I’m particularly tired today, because I spent all day yesterday in the sun and on Boyd Lake in Loveland, CO learning how to wake board. But today was workout day and I had to get it done! Here’s what I did (as usual, things were done as supersets):

Incline Dumbbell Press
45x12, 70x8, 110x7, 80x10
Wide-grip Pulldowns
42.5x12, 60x12, 80x8, 60x10

Poliquin Flat Flyes
25x12, 30x12, 35x10, 25x12
Tbar Rows (number of plates)
2x12, 3x12, 4x10, 5x3

Seated Decline Hammer Strength Press (no. of plates)
4x12, 10, 7 – moved the seat lower on the last set
Straight Arm Pulldowns
30x12, 12, 10, 8

Preacher Curls
45x10, 65x10, 85x10, 65x10, 45x12
One-Arm Overhead Dumbbell Extensions
25x12, 30x10, 35x8, 30x10, 25x10

Planks
1 minute duration, 1 minute rest x3

#52 gridiron

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Posted 28 May 2013 - 01:29 PM

strong workout brother. interesting dosing scheme as well.
"The body has to be punished with hormones from every angle :cool:"- mcgeier

"The strong do what they can and the weak suffer what they must" - Thucydides

#53 gracian1601

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Posted 28 May 2013 - 11:22 PM

Diet looks like you're taking in way too much fat for being on gear.

wait uve ran all that and are 5'9 155?

I dont think i could create a stack for someone that hard core. maybe some eatmorefoodadrol along with some liftabol but thats prob pushing it


#54 Guest_MuscleAddict83_*

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Posted 29 May 2013 - 07:46 AM

It almost all healthy: coconut oil, evoo, fish oil with just a little bit of saturated animal fat from my protein. It's funny you said that though too because I couldn't even get that much in yesterday.

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Posted 29 May 2013 - 08:16 AM

Diet looks like you're taking in way too much fat for being on gear.


NOT EVERYONE DOES GOOD ON 50 GRAMS OF FAT AND 2 POUNDS OF COCO PEEBLES BRO :P

#56 Guest_MuscleAddict83_*

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Posted 29 May 2013 - 10:22 AM

NOT EVERYONE DOES GOOD ON 50 GRAMS OF FAT AND 2 POUNDS OF COCO PEEBLES BRO :P


Lmao!!!

#57 Guest_MuscleAddict83_*

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Posted 29 May 2013 - 10:40 AM

5/28/2013 Diet

M1: 6 Whole Eggs, 1/2 cp Egg Whites, 2 tsp Coconut Oil
M2: Lenny & Larry Protein Bar, Great Value Raspberry Greek Yogart Cup, 2 oz Blueberry
M3: 4 Fish Tacos with Lettuce Wraps
M4: Cliff Builders Bar, Great Value Raspberry Greek Yogart Cup, 2 oz Blueberry
M5: 6 oz Grilled Chicken, 6 potato and cheese Perogies, 2 cups raw kale
M6: 1.5 scoops True Protein Chocolate Peanut Butter, 1 oz brownie with walnuts

Macros: fat 118g, pro 255g, carb 198g, cals 2754

#58 Guest_MuscleAddict83_*

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Posted 30 May 2013 - 10:03 AM

5/29/13 - Diet
Definitely went over last night. I should have gone with the single burger or no bacon. Adjustments will be made today.

M1: 8 whole eggs, 1tsp coconut oil
M2: 1 greek yogart cup, 6 sweet cherries, 1 scoop protein, protein brownie
M3: 6 oz Chicken Breast, 1 tbsp oil, 2 tbsp raspberry vinaigrette, ½ oz sliced almonds, 2 cups raw greens
M4: 1 greek yogart cup, 6 sweet cherries, 1 scoop protein, protein bar
M5: Carls Jr. Double Super Bacon Burger

Macros:
Pro - 289
Carb - 210
Fat - 167
Calories - 3423

5/30 - Training

Jumped back on the 531 band wagon today. I really love this new hybrid program. It really hits the muscles with the right exercises and makes me chase a new personal record. With that said, today was legs, shoulders, abs. I can tell that I havent been able to get in my walking cardio the last few days, because today I was sucking major wind on squats. Not all bad though. Just need to kick it into gear again now that the weather has gotten nicer. Technically, I was supposed to do workout 3 of round one, but it has been so long since Ive done the front squat back squat combo that I decided to jump all the way to round two week one. I think it was a good decision too as my reps were where I would have expected them to be for these weights. Heres what went down:

Upright Barbell Rows
90x5, 105x5, 115x12
Front Squats
180x5, 205x5, 230x10 - didnt go to failure because I was breathing so hard
Seated Overhead Press
100x5, 115x5, 130x10
Squats
250x5, 285x5, 325x11
Seated Calf Extension Machine
150x2x10, 200x3x10,8+prf
Planks
3x 60s hold, 60s rest

Ive got softball tonight. Hopefully, the mrs and I will get to the gym in the morning on Saturday. Shes been itching to go. Its too bad my gym doesnt have daycare first thing in the morning, because although it wouldnt be ideal for her it would work really well with our kid (she generally likes to sleep in).

5/30 - Supps
Formeron - 2 pumps
Prolactrone - 2 caps
Super Secret Diet Pills - 2 caps 2x daily
Trest - 60mg preworkout
LMG - 125mg with supper
Cialis - 15mg preworkout
Multivitamin
2x triple strength fish oil

Edited by MuscleAddict83, 30 May 2013 - 10:09 AM.


#59 Guest_PCTHATER_*

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Posted 30 May 2013 - 10:09 AM

i hate doing reps over 7 on front squats... so fatigueing

#60 Guest_MuscleAddict83_*

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Posted 30 May 2013 - 10:10 AM

I hear ya man. Squats in general are very demanding.
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#61 Guest_MuscleAddict83_*

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Posted 04 June 2013 - 06:28 AM

Well, things just got a little interesting over the weekend. Had a make up game softball double header on Sunday and the first game I manage to break my pinky finger on my right hand.

#62 gridiron

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Posted 04 June 2013 - 09:04 AM

you need to be put in a bubble!
"The body has to be punished with hormones from every angle :cool:"- mcgeier

"The strong do what they can and the weak suffer what they must" - Thucydides

#63 Quintal89

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Posted 04 June 2013 - 09:56 AM

late to the action but IN on this! Stay healthy for bloody sake

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#64 iceman99uc

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Posted 04 June 2013 - 11:10 AM

It's just a pinky....those are expendable right??? Lol

All seriousness, hope it isn't too bad and you're back at it with no restrictions soon. Quintal is right...stay healthy!

I broke my pinky at all 3 joints when I was 12 and I remember playing soccer through it and playing football at grade school recess with lol. Pain was manageable without the script painkillers too. Hope yours is about the same. Maybe you can figure out a modified grip for most things...and maybe straps/hooks could help for deads and such?

PS- it's such a pretty shade of black too lol.

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Posted 04 June 2013 - 04:23 PM

Lol! Thanks guys! Training is def still on. Gonna have to modify things a little. I'm planning on doing preexhaust for back with pullovers and rear laterals. I'll also use straps.

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Posted 05 June 2013 - 03:04 PM

Back at it again finally! It's been a long last couple of days. Monday being the main culprit. Found out my pinky was broken, hit a car with my company truck (minor damage, major pain in the ass), and then I locked my keys in said truck. When all was said and done, my 4.5 hr trip turned into almost 8. Anyways, got back yesterday safe, sound, and uneventful. Saw the ortho doc this morning and he said that I just need to "buddy tape" the fingers together for the next 4 weeks. It's a pain, but definitely nicer than having to keep a splint on.

Been following the diet sort of the last couple of days. I didn't eat all my meals, but I kept the food choices and the amounts in the proper realm. I'm not following it exactly anyways, but it's definitely nice having the guide. Today has been more on point. I'll post it up tonight.

I had to switch up my training to accommodate the injury. Thankfully it only hurts when I try to bend it too far. So, I was able to grip things with my thumb, index, and middle finger. I went with isolation exercises exclusively and kept myself to short rest periods today. I used my straps initially for the reverse flyes, but soon found out that it didn't hurt to use the horizontal handles. The only exercise I really used them on was straight arm pulldowns. Which I liked because I was able to actually move a little more weight than usual while still focusing on my lats doing the work. I may continue this practice once healed. Next time I'm going to do only one round of isolation exercises and follow it up with some compounds. Here's what I did:

Superset 1
Machine Flyes
100-10, 130-10,10,10, 12prf
Machine Reverse Flyes
100-10, 130-10,10,10, 10prf

Superset 2
Poliquin Flyes
25-10,30-9,9,9
Straight Arm Pulldowns
50-10,80-10,9,6

One Arm Machine Preachers
RP: 35-10,8,6,4
RP: 35-6,4,2

One Arm Pressdowns
RP: 20-10,10,10,10
RP: 20-10,8,6

For supps, I dropped the trest back down to 60mg today and reintroduced the LMG. Since I was on the road and the LMG was mixed with coconut oil, l ran the 90mg trest all the way through Monday. That's a really good dose for a solo cycle IMO. I'm still running the Formeron and Prolactrone at the same dosages. For pre-workout, I'm still working through my Cellucor C6 and Cialis (10mg).

I'll try to take some progress pics on Saturday.

#67 gridiron

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Posted 05 June 2013 - 04:02 PM

you are not a pussy. training with a manageable injury=a MAN. good job brah.
"The body has to be punished with hormones from every angle :cool:"- mcgeier

"The strong do what they can and the weak suffer what they must" - Thucydides

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Posted 10 June 2013 - 12:50 PM

06/10/2013 - PHAT Training Day 1 - Upper Body Power
So, I had been planning on doing the Mountain Dog Diet. Anyways, I wasn’t going to be able to follow it exactly, and although there is a lot of great information on the site there was no application guide in terms of creating your own diet. So, I continued to research this over the weekend and stumbled across a couple of great articles on SimplyShredded.com written by Layne Norton regarding his PHAT training system and his guidelines for putting together a contest diet. He really spelled it out in both. So, over the weekend I planned out my diet and training. I even made new spreadsheets to help me out with both. If you want to find the articles just Google or Bing “Layne Norton Contest Diet SimplyShredded.com” or “PHAT training system SimplyShredded.com.” If you’d like a copy of my spread sheets, just PM me and I’ll email them to you. Once you read the articles the spread sheets should be pretty self-explanatory.

I have followed his workouts for two sessions now and one really nice thing about it is I’m still in and out of the gym in less than an hour. It’s also amazing to me how similar what he’s found to be the most effective way to train is to what I’ve found. In fact, I’ve done PHAT training in the past without actually having a name for it. Basically, it’s a 5 day program with a 2 day power split and a 3 day bodybuilding split. These are the basics as I have laid them out:

D1: Upper Body Power
D2: Lower Body Power
D3: Back and Shoulders Hypertrophy
D4: Chest and Arms Hypertrophy
D5: Lower Body Hypertrophy

You’re supposed to rest between days 2&3 and after 5, but it’s easier for me to fit my training into 5 consecutive days. If my wife and I can get into a routine of training on Saturdays, I’ll add the rests back in as Layne has them. Until then, it’s five days straight baby!!! One other change I made is the exercise order. He had bodyparts ordered differently from what I’ve determined to be the best for me. However, I am following his sets/rep schemes.

I didn’t record Saturday’s workout (went solo), but I did record this morning’s:

Upper Body Power
3x3-5
Flat Dumbbell - 100x5,5,5
2x6-10
Incline Barbell - 225x6,6
2x6-10
Upright Rows - 135x6,6
2x6-10
Barbell Curls - 90x6,6
2x6-10
Decline French Press - 105x6,6
3x3-5
Bent Over Rows - 275x5,5,5
2x6-10
Pull-ups - 221x8,8
2x6-10
Barbell Straight Arm Pullover - 65x10,10
As you can see by the weights I used, my finger is getting better. It’s still nowhere near 100%, but I was able to handle heavier weights with the straps with zero pain. I will still be using the straps until it is fully healed. After a couple of workouts’ practice, I’m more comfortable using them for pressing movements too. I don’t think it will hinder my grip too much as my forearms are still feeling a bit sore after this morning. All in all, I’m very happy with how today went. I will be going up in weight on all the exercises except for pull-ups. One thing Layne isn’t a proponent on is going to failure on all sets (just the last ones). This is one reason why I was able to move through the workout so quickly. It kept my rest periods shorter (still about one minute) even though my weights were heavier.

As for my diet, Layne is a big proponent of keeping carbs centered around the workout to prevent muscle wasting and then keeping the rest of the day low carb to encourage fat utilization. He also likes a little carbs first thing in the morning, but since I’m training in the morning I get the majority of my carbs then. Here’s what the day looks like:

M1 (preworkout, 430am) - 25g whey, 65g carbs
M2 (intraworkout, 530am) - 25g whey, 35g simple carbs
M3 (post workout, 630am) - 25g whey, 65g carbs
M4 (930am) - 3 whole eggs, 1 cup egg whites, 1/2tsp coconut oil
M5 (1230pm) - 6 oz chicken breast, ½ oz sliced almonds, lettuce or kale with vinaigrette
M6 (430pm) - 3 whole eggs, 1 cup egg white, ½ tsp coconut oil
M7 (730pm) - 6 oz meat, veggies

There can be some variability, but needs to be within the following ranges:
- 2300 calories
- 90-180g carbs
- 60-75g fat
- 265-330g pro

There will be weekly to twice weekly refeeds. On those days, my macros will look like this:
- 3000 calories
- 350g carbs
- 85g fat
- 220g protein

I’m now 22-23 weeks out. I will adjust things as I go, but to give myself the needed wiggle room I’ve planned on this being a 23 week cut. If I have to cruise for a while and add in additional refeeds as I near the competition, I can definitely do so. At least, I’ve got a plan now!

As for supps, still doing 2 pumps Formeron and 2 caps Prolactrone. I’m almost out and will be switching to Exemestane when I do. I’ve bumped my Trest to 90mg daily. I’ll tell you this stuff gets better and better! I’m still taking the 125mg of LMG too. I’m getting crazy dreams and night sweats from this cycle. Pumps are great in the gym and the gym alone. It’s nice not having back pumps 24/7. I’m also still taking 10mg of Cialis preworkout.

Here’s some updated pics. I ate like crap last week and over the weekend. So, I’m pretty happy with where I’m at!

Posted ImagePosted Image

#69 Guest_MuscleAddict83_*

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Posted 11 June 2013 - 09:53 AM

6/11/13 - PHAT Lower Body Power

Well, my first day back at it with legs after about 2 weeks off or so went down without a problem. Heavy squats first thing in the morning is definitely a shock to the system and I had to wear my sweat shirt during warm-ups to help loosen the joints. I think that will be the biggest shock to my morning training. I know that eventually I'll get used to it, but for now I've just got to push through.

The more I do this program the more I like it. I kept worrying all morning that I wasn't going to get my full workout in as legs tend to take a little longer for me because they are so demanding from a cardiovascular stand point. However, today wasn't so bad. It's also nice having 2 set exercises. Those two things allow me to push harder while still keeping the workout under 60 minutes. Here's what went down:

LOWER BODY POWER

Squats - 315x5, 365x3,3

Hack Squats (number of plates) - 6x10,10

Glute Ham Raise (body weight only) - 6,5,3

Seated Leg Curl - 130x10,10

Standing Calf Raise (number of plates) - 8x10,10

Seated Calf Raise - 140x8,7

6/10/13 - Diet

The diet went really well for day one. I over shot my calories by 300 though, so I'm making adjustments today. My macros weren't too far off. So, I'm just going to need to adjust the amounts a little. Here were the macros:

Fat - 94 (goal 62-72)

Carbs - 177 (goal 179-89)

Protein - 280 (goal 264-330)

Calories - 2674 (goal 2330)

Here’s what my day looked like:

M1 (430a) - 1 scoop protein, 1 ¼ cps Pumpkin Flax Granola, 1/4cp 1% milk

M2 (530a) - 1 scoop protein

M3 (630a) - 1 scoop protein, 30 frosted mini wheats, 1/4cp 1% milk

M4 (903a) - 3 eggs, 1 cp egg whites, ½ tsp Coconut Oil

M5 (12:30p) - 7 oz grilled chicken breast, ½ oz sliced almonds, 2 tbsp raspberry vinaigrette, 2 cps lettuce

M6 (4:00p) - 3 eggs, 1 cp egg whites, ½ tsp coconut oil

M7 (7:30p) - 6.5 ounces sirloin steak with fat trimmed, 3 potato and cheddar perogies, 2 cps kale

#70 iceman99uc

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Posted 11 June 2013 - 09:59 AM

Nice to see your training seems to be unaffected by the finger injury.

Early morning squatting is something you def have to get used to. I spend a lot more time warming up then I would in the afternoon/evening. Quads are usually super tight after I wake up and it takes a few warm-up sets with a little light stretching to really get them loose. And helps me get prepped mentally for heavy sets.

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Posted 11 June 2013 - 11:56 AM

Nice to see your training seems to be unaffected by the finger injury.

Early morning squatting is something you def have to get used to. I spend a lot more time warming up then I would in the afternoon/evening. Quads are usually super tight after I wake up and it takes a few warm-up sets with a little light stretching to really get them loose. And helps me get prepped mentally for heavy sets.


Yeah tell me about it. I love the fact that I've been able to keep it going. Your back actually goes through traction while you are sleeping. You can actually be an inch or so taller when you first wake up than compared to when you sleep. This puts extra stress on the back during early morning training. So, good warmups are absolutely crucial. I do some warmups followed by dynamic back stretches before attacking my heavier sets.

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#72 iceman99uc

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Posted 11 June 2013 - 12:16 PM

I hear you on all of that. I always find myself doing a lunge like stretch my old chiropractor showed me to stretch out the groin area and spinal connectors, which helps release the pressure on my lower back, a lot more on early morning leg days. You have any particular stretches that you always hit?

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Posted 11 June 2013 - 12:25 PM

There is a video series on bodybuilding.com that Dorian did. He has some really great stretches on it.

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#74 iceman99uc

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Posted 11 June 2013 - 12:32 PM

I'll have to check it out. I need to incorporate more stretching into, and post workout, to help flexibility and rom for lifts. Thanks for the insight as usual.

Feel like everything is lining up right for your prep right now, other than finger injury lol?

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Posted 11 June 2013 - 01:20 PM

Lining up nicely. Now i just need to stick with the plan and perhaps make tweaks as needed.





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