primetimes cutting cycle 4 weeks in

[primetime1]

hello to all the bros out there who may stop by and read this.
i decided come over here and start my log, thanks to maddgflabb, even though im 4 weeks in.
my cycle is 1-12 test e 500mg/week
1-8 fina 120mg eod
9-15 winny 50mg ed
proper pct, nov 20 mg ed through out

my stats
25 yrs old seriously training about 6 years
5-11
currently 238.. up from 222, no noticable added fat. will get bf done in a week or so.
bf 15% goal is 10 or less
diet is clean

ok well this is 4 weeks in and prior to this i had a thread started in the q&a forum, that didnt go to well so heres my go from here.

the 1st week, nothing big just starting to feel good again.

2nd week started feeling pumps from the tren also, up 10 lbs from start.

3rd week, insane pumps in the gym, strength was up and feeling great

start of week 4, up another 6 lbs. so far ive had no sides from the tren other than great pumps, strength and increase sweating. the test has to be kickin in cuz the swoleness in the gym is nuts. i am holding a lil water but nothing bad at all, maybe the nolv will help with this.
i did chest / tris yesterday. strength was up for sure here, got 130 dbs for 8 for db presses. goal is to get the 150s by end of feb! incline/decline felt great and def added some wieght to them as well.
tris, only took 1 set to get them full blown, from there is was just insane pumps on each set after and rock solid tris at the end of the work out.

i hope this thread does better than the last. i have pics i took about 2 weeks ago that i will post for some before and after comparisons.

todays leg day and im lookin forward to squats.

let me know what you all think and thanks for checkin it out

[madflabby]

Looking good bro. Just curious do you mix your test and tren or do you keep them seperate?

We weigh about the same and lift about the same, it's nice to follow a guy w/the same body type. I'm doing my cycle w/the goal of shedding some BF w/out shedding any muscle. I 've heard tren is great for that. Let us know how your body composition changes.

[primetime1]

thanks bro.. ive been following yours as you already know.. i do mix the test and tren when those days occur. but they go in the glutes as i dont like to put 2cc in the delt.
so far, i cant say that ive noticed fat increas with the extra weight added. to be quite honest, the upper section of my abdomin is getting tighter .
shredding bf and keepin nice size is my goal as well MF.
ill update after the leg punishment tonight.

[Narkissos]

following...

[primetime1]

last nights leg work out was great. i can really feel the test kicking in along with the tren.. its damn noticable in the gym when ppl are coming up to you and are amazed at the gains/changes in the past few weeks.

didnt end up doing squats last night as i rotate them evey few weeks with a combo hack squat leg press super set. i dont usually go to sick heavy with legs cuz i dont want to risk injury but last night i ended up loading more plates on then usual and repping it out for sets of 10 or on both.
leg extensions and curls were also up. 5 plates on ext and 4 on curls for sets of 12-15 finished up with calve raises.
all in all a great night in the gym. todays a day of rest afterwards so ill update after my favorite day shoulders on thursday.

and thanks to those who follow, any input or advice is always appreciated.

[primetime1]

just a quick update.. legs are still sore as hell from tuesdays workout. switching things up a bit really made a difference. standing calf raises really worked my calves as they are the most sore today. looking forward to shoulders or boulders as we call em. favorite day in the gym!!! possibly post pics tonight from 2 weeks in.
check back for update later tonight

[primetime1]

these pics are from 2 weeks ago, kind of took them a lil later than i wanted to being 2 weeks in, but at that point im sure nothing was really kicking in so i figured these would suffice for before pics for camparison of progress and after.

today was shoulders!!! what a great day, was thinking all day about my work out couldnt wait..
started with arnolds,. switchin it from the usual db military. didnt go to heavy since i was keeping my form and i havnt done them in a while.. i had sick pumps in my shoulders when i finished these.
next was side lateral raises was feeling good so i went alil heavier.. was training solo today, as my buddies were coming later. so i was actually goin at a faster pace, im usta workin out with 2 my bros!!! i decided i needed to slow it down a tad.. get more rest in between sets.. omg it was nuts after that.. after side lats, i did plate raises.. 3x20 45plate the pump and strength gains are f-n crazy .after this i did bb shrugs 4x12 225.. i dont go to heavy here as i like to really squeez my traps.
next up some HS seated shoulder press i like these.. its a nice finisher for my boulders! i took a break, spoted my othe bros for a few and then ended with some light up right rows. 3x10 115
over all i felt strong as hell, with insane pumps and sweating ma a$$ off
eating good and was down to 233 looking tighter and leaner all around.

hope ya guys dig this.. post will be like this from day to day. im liking the idea of keepin track of my work outs on here with you all and appreciate any advice and suggestions you may have.
thanks for reading

[madflabby]

Looking good bro. Keep it up. You've got a solid base, you can get pretty ripped w/a good diet and your cycle. Keep it going!

How have the sides been? Are you losing your temper? Or losing any sleep?

[Narkissos]

hope ya guys dig this.. post will be like this from day to day. im liking the idea of keepin track of my work outs on here with you all and appreciate any advice and suggestions you may have.
thanks for reading

I'm liking it so far.

My request?

If possible could you outline your workout (as mentioned above :thumbsup: sets; reps; weights; energy levels etc.); your diet; and any other commentary?

Thanks i think the other members (myself included) would love it.

As MadF mentioned.. you're looking thick man.. A great place to start cutting imo.

Shredded, you'd be kick-ass!

I'm definately following this log

~Nark

p.s. suggestions:

prioritise lats and pecs while on this cycle... I think some quality muscle can be added.. even while cutting. Granted it won't be a lot.. but that shouldn't be a deterrant :thumbsup:

[primetime1]

thanks for the replys bros.
Nark: i will work on the outline, mind if i borrow yours from your log, i can rework that where needed if you dont mind, i will also work on the lats, although when i was leaner(younger) my lats were wide`!! when i rid them love handles they will look much larger with the thinner waistline again (goal)
my pecs are always a weak point, i focus alot of time on the incline as i think i need the most work in my upper chest: suggestion??
MaddF:thanks bro, i cant wait to get shredded. ive been working on my diet alot and its definetly gettin there also the cardio is goin well. the sides with the tren so far have been minimal, other than sweating my a$$ off, my temper is under control right now.. things in life are decent so that helps alot!

im off to bed, thanks for following

[Narkissos]

thanks for the replys bros.
Nark: i will work on the outline, mind if i borrow yours from your log, i can rework that where needed if you dont mind

No prob man :thumbsup:

i will also work on the lats, although when i was leaner(younger) my lats were wide`!! when i rid them love handles they will look much larger with the thinner waistline again (goal)

Looking foward to the progress pics :)

my pecs are always a weak point, i focus alot of time on the incline as i think i need the most work in my upper chest: suggestion??

What's your current routine look like?

How long have you trained in the manner that you have? (i.e. using the current routine)

You may want to consider dropping the volume for 6 weeks.. assessing changes (if any).. I find that most times when we hit a plateau, we respond by increasing exercises etc... Still, sometimes that causes regression.. Ive been there.

Holla.



im off to bed, thanks for following

:thumbsup:

~Nark

[primetime1]

didnt get on last night to post up my work so here it is a day late.
friday jan 27th - back and bis

chin ups
4 sets 10-12 reps assisted wieght 80 lbs
one are rows
set 1-65 x 12
set 2 80 x 12
set 3 90 x 10
set 4 100 x 10
close grip late pull down-
4 sets. range 140-160 lbs 10-12 reps each
seated wide grib rows
4 sets same range as above for same reps
reverse wide grip pull ups (use smith machine for bar, keeping body straight inline)
body weight 3 sets 12 reps each.

Preacher curls
set 1, 75 x 10
set 2, 95 x8
set 3 95 x 8
set 4 75 x 8

standing db curls
set 1 40 x 10
set 2 40 x 10
set 3 40 x 10
set 4 40 x 10,
this weight felt comfortable and was getting sick pumps from.

seated negative curls. 90 lb, ( plate, quarter and machine resistance)
did these till falure.

comments. a normal great day in the gym. energy level is through the roof and strength is also. i feel i have more strength for more sets so increasing endurance is great. my back felt insane after the 1st set of chin ups. from there it was just tryin to blow them wings larger and force more blood in from different angles. the swoleness while working out is crazy, ppl stare, its great

bies were also decent today as after the 1st set of preachers my arms were feeling pumped.
over all im increasing the strength and definetly getting tighter all around.
ive added some effedra to the mix in hopes to get alil jitters goin, 50 mg ed is all i take. but its definetly kicking in and helpin out for the work outs.

this is for now, hopefully later on i can post up some more info and get back to some questions above.
thanks for following, time to go eat! peace

[madflabby]

Looking good bro, I'm still waiting for my tren to kick in, I can't wait. When you say 80LB assisted does that mean your bodyweight PLUS 80lbs or are you on that machine that helps you out?

My last cycle every excercise I did I tried to go as heavy as possible, form wasn't perfect and I got hurt. I won't do that again, I can get sick pumps by controlling the weight and concentrating on the negative. I see that you're doing the same, smart move. Good job bro.

[Narkissos]

comments. a normal great day in the gym. energy level is through the roof and strength is also. i feel i have more strength for more sets so increasing endurance is great. my back felt insane after the 1st set of chin ups. from there it was just tryin to blow them wings larger and force more blood in from different angles. the swoleness while working out is crazy, ppl stare, its great

bies were also decent today as after the 1st set of preachers my arms were feeling pumped.
over all im increasing the strength and definetly getting tighter all around.
ive added some effedra to the mix in hopes to get alil jitters goin, 50 mg ed is all i take. but its definetly kicking in and helpin out for the work outs.



That's what i'm talking bout!

:thumbsup:

[primetime1]

What's your current routine look like?
How long have you trained in the manner that you have? (i.e. using the current routine)

nark: are you interested in all my routines or just chest? if you keep to following you will see my routine nicely laid out this week as im forming it closer to how your log is...

also, i swith my routines up mildy through out the year, goin from bb to db for some movements. other times i switch when the exersize is done, either earlier in the routine or later. sometimes adding a different movement to stimulate different muscles.
for my current routine, its been the same since sometime in dec.( which focused on dbs instead of bb)
also, as youll see from my log, i dont go for less then 10 reps always at pretty decent weight.

if theres something i missed holla and ill get it to ya.
thanks for following and i always appreciate any information, advice or critism you bros may have that can help me.

will update tonight after blowin up chest and tris later STAY TUNED

[primetime1]

maddf- when i say 80lbs assistance.. ya know my ass is on the pull up machine that helps out!! :) i can rep out chin ups with out assistance but its not enough for my back to feel it, so i hop on that machine and i can focus on my back through out the range of motion and squeez on the top.
over hand wide grip, maybe itll blow the wings wider .. well see.

[primetime1]

830.. back from the gym and bout ready to eat.

chest day:
db flat bench
warm up: 80 x 15
warm up : 100 x 12
set 1: 110 x 10
set 2 :120 x 8
set 3:120 x 8
set 4 130 x 6

comment.. last 2 sets were failure at preveious rep, rep stated is with my bro spotting me past failure feeling was awsome after this!!!

incline bench
set 1: 185 x 10
set 2: 205 x 10
set 3 225 x 6
set 4 205 x 6

peck deck
set 1: 150 x 10
set 2: 150 x 10
set 3 150 x 10
set 4 150 x 10

decline cable
set 1: 40 x 10
set 2: 40 x 10
set 3 40 x 10
set 4 40 x 10

tris
skull crushers
set 1: 80 x 10
set 2: 80 x 10
set 3 80 x 10
set 4 80 x 10

after 2 sets my tris were swolen i love these things!

seated dips
set 1: body weight x 20
set 2: body weight + plate x 20
set 3: body weight + plate x 20

cardio 30 mins cross trainer 70%


comments: oh man... today was awsome. over all my strength is up and im lovin that. after chest work out i felt great swole as a mofo but tight and soaked in sweat cuz its either a: vasapro : b fina at 225mg (1.5cc) eod right now.. dont really care what ones doin it but im liken the effects.:) i ate much cleaner this weekend and today i weighed in at 231 wich is down 5 lbs from a last monday.
thats it for tonight. thanks for following and as always any advice is appreciated

[primetime1]

leg day!!!!!
ok heres the routine for legs
this week i went back to squats instead of the hack/legpress superset

squat
warm up: 135 x 20
warm up:225 x 15
set 1: 225 x 12
set 2: 275 x 12
set 3; 315 x 10
set 4: 365 x 8

all sets done where quards are parallel to the rack bars
this is how we did it when i played ball, the only way i do them...

leg extensions
set 1: 225 x 12
set 2: 225 x 12
set 3; 225 x 12
set 4: 225 x 10
thats 5 plates on that machine, dont know what the starting resistance is

i super set these with laying leg curls
set 1: 180 x 12
set 2: 180 x 12
set 3; 180 x 12
set 4; 180 x 12
4 plates and again i dont know the resitance of the machine.. not that it matters much..

finished off with calves.
standing calve raises
set 1: 300 x 15
set 2: 300 x 15
set 3; 300 x 15
set 4: 300 x 15

always rotate where my toes are angled to hit the calve all the way around.

comments: todays work out was great. it feels awsome to load up the plates and squat parallel.. alot of ppl where i lift dont squat correctly so they stare at the site of my ass just bout hittin the ground. then blowin back up i love that shit .. strength is up majorly ... also, again dont know what to attribute this too, but the sweat pours off me in the gym. vasapro or fina.. dont know.. after hittin legs up nice and hard i had a queezy feelin in my stomach.. not foreign to me at all.. ive squated till i puked before ..
wellthats the end of todays entry.. anyone whos following.. feel free to hook up some advice and or let me know what you think of my training, where i could better it, changes to it. what ever.. ill listen to anyone worth listening too as i like to keep my options open
anyways.. gotta eat.. thanks for reading and take care

[Narkissos]

Looking good man.. i posted a long-winded reply last night.. but was having server issues.. so it was lost.

Liking your log a lot... Keep it up man :thumbsup:

[primetime1]

boulder day!!!
gotta love every thursday come the end of my work day.

today i switched things up and started with some seated HS shoulder press
goes like this:
warm up: 90 (180) x 15 (180 =2 plates ea side)
warm up: 90 (180) x 12
set 1: 135 (270) x 10
set 2: 180 (360) x 8
set 3: 225 (450) x 6 (5 plates ea side)
comments: started with this today to hit them up up a bit differently cuz i was fresh and wanted to load up some wieght on the machine. this felt great today and to finish it off i did a drop set tearing a plate off each time till failure.. totally burned them out awsome. the pump was fckin nutz after this.. ok onward.
lateral raises:
set 1: 40 x 12
set 2: 45 x 10
set 3: 40 x 8
set 4: 40 x 8

front delt raises
set 1: 35 x 12
set 2: 35 x 12
set 3: 35 x 10
set 4: 35 x 9

bb shrugs

set 1: 225 x 20
set 2: 315 x 15
set 3: 315 x 15
set 4: 315 x 15

finished with up right rows, light only for the squeez and to keep full tension on the muscle i never locked out on the bottom and broght the bar nice and high with a pause on top... this felt nice and aftwards my shoulders-> boulders are feeling insanely HUGE!!! so far i love this cycle and my training is off the hook lately. i cant be more pleased so far, i will post up pics soon of the progress, starting to see top of mid section!! may possibly tan it up this week also, but well see.. not that keen on that. also note.. sweat is drippin off me in the gym.. and stength is up like no other.. it seems i have endurance for more sets..
anyways.. thanks for reading, i dont know if anyone else is reading but its been viewed quite a bit, it cant only be me viewing it, along with nark and madf.. hahah.. thanks for any advice or inputs along my journey.
off to bed.

[primetime1]

was online over the weekend but not here long enough to get this all down .ok well here it goes.. i got fridays back / bi work out and mondays chest / tri day..

started out with assisted chins
set 1:80 lbs assistance x 15
set 2:80 lbs assistance x 15
set 3:80 lbs assistance x 12
set 4:80 lbs assistance x 10

tried T bar rows with the bar in the corner, something new and figured this variation of my rows would help stimulate some growth
set 1 90 lbs x 12
set 2 135 lbs x 10
set 3 180 lbs x 10
set 4 180 lbs x 8

seated rows close grip
set 2 160 lbs x 10
set 2 160 lbs x 10
set 2 160 lbs x 10
set 2 160 lbs x 10

lat pull downs wide grip
set 1 160 lbs x 10
set 2 160 lbs x 10
set 3 160 lbs x 10
set 4 160 lbs x 10

this is approximate, not sure what the pin was in, but it was around there mighta been 150 or 155 or 165 so thats a guess since i cant remember

incline db curls
set 1 40 lbs x 10
set 2 40 lbs x 10
set 3 40 lbs x 10
set 4 40 lbs x 10

this are done till failure which is normallyy around 8 reps.

buddy curls,
today a bro joined in to do some bis so we did these by handing a 60lb straight bar to the next bro in rotation after doin 1 rep, then get it back and do another, repeat to 10. there was 3 of us today but still it was intense and fast paced. really felt these hittin the bi.

finished bis with single arm bent over cables
set 1 55 lbs x 10
set 2 55 lbs x 10
set 3 55 lbs x 10
set 4 65 lbs x 10


mondays chest day!

today was a decent day in the gym, and i say this because i dont feel i got what i shoulda. my deit was off since yesterday with the superbowl and early today was killed by havin to fix my ride so i didnt get proper nutrition back till this after noon.
also 1st day back to barbell. felt good and easy to handle but didnt have the explosion as ive had in the past few weeks, and im sure it was because of the day i had.. got a ticket on the way to the gym tooo.. bummer..
prick ass lil punk cop too..
sorry for the rant.
ahhh. here it goes

flat bench barbell.
warm up 205 x 10
set 1: 225 x 10
set 2: 275 x 8
set 3: 295 x 8
set 4: 315 x 6
set 5: 225 x 8

well i guess that aint to bad. i had a spotter and those last sets were all till failure, so i guess im just not pleased with the poundage here after comin back from alil over a month of dbs but well see how it goes.

incline barbell
set 1: 185 x 10
set 2: 205 x 8
set 3: 225 x 8
set 4: 205 x 8

decline
set 1: 205 x 10
set 2: 205 x 8
set 3: 225 x 8
set 4: 225 x 8

peck deck:
set 1: 165 x 10
set 2: 2?5 x 8
set 3: ??? x 8 stacked
set 4: ??? x 8 stacked

HS incline press
set 1: 180 x 10
set 2: 180 x 10
set 3: 180 x 10
set 4: 180 x 10

Tri pull downs
set 1: 110 x 20
set 2: 110 x 15
set 3: 110 x 15
set 4: 110 x 15

over head tri extensions (rope)
set 1: 110 x 10
set 2: 110 x 10
set 3: 110 x 10
set 4: 110 x 10

tri kick back
set 1: 25 x 10
set 2: 25 x 10
set 3: 25 x 10
set 4: 25 x 10

finished with dips today till failure.
i was pretty beat after this but i had a sick pump
i did 20 mins cardio afterwards at a steady pace
ineeded to eat so i came right home to eat up some steak and wheat pasta. s h i tw was good.. ok well so far things are goin well with my diet, cept for yesterday super bowl... cardio is doin well and cycle gains are great so i cant complain much.. im feelin great over all, again my strenth is up, but im sure with more cals it woulda been better today.
ok so thanks for checkin in. comment where you deem necessary and as always i appreciate any feedback or advice you bros have to offer.
so thats it. im off to get a shake

[Narkissos]

That's a lot of chest work.. why the inclines + HS inclines?

You're seeing the top of your mid-section now.. what's your diet currently like?

How has it changed since you started cutting? (i.e. how manay kcals per lb LBM now v.s. that of when you weren't cutting)

Nice back workout.

If i had to change anything, i'd drop the pulldowns and toss in either a deadlift or weight hyperextension.

Sounds like you're making good progresss

Can't wait for the pics

~Nark

[primetime1]

That's a lot of chest work.. why the inclines + HS inclines?
did the HS inclines last because i didnt feel that the incline hit it hard enough, the weight was light so it was just to get some more blood in the upper chest. you think its too much, how should i change this to see more growth?
You're seeing the top of your mid-section now.. what's your diet currently like?
diet is goin well, its been since 1st of jan. it consist of

meal 1: muscle milk and oats
meal 2: 5 egg whites and banana or apple
meal 3: lean protien and brown rice with veggies (pork cent cuts, flank steak, chicken or tuna)
meal 4: shake
meal 5 cottage cheese
work out
pwo shake
meal 6: lean protein, same as above, with either brown rice or wheat pasta
meal 7: prior to bed, muscle milk shake

How has it changed since you started cutting? (i.e. how manay kcals per lb LBM now v.s. that of when you weren't cutting) not exactly sure of the kcals from then to now, but in my last workplace i would eat out alot and what ever it was, i started to clean my diet up in end of november.

Nice back workout.

If i had to change anything, i'd drop the pulldowns and toss in either a deadlift or weight hyperextension.
ive been wantin to add deads in there, so possibly this week and also i usually do hyperextensions eow Sounds like you're making good progresss

Can't wait for the pics---- soon, soon.. possibly next week. then after winny admin. lookin fwd myself.
~Nark


also, thanks for the input nark glad youve been following

[Narkissos]

On the HS: if you're seeing progress.. keep doing what you're doing. Stick to it for at least 6 weeks...If progress stagnates... drop an exercise (that'd leave you with three exercises).. and increase the intensity (forced reps.. rest pause.. etc.).

On diet: Your diet isn't a 'cutting' diet per se.. but as you noted, it's cleaner than yu previous diet... So, if it aint broke..dont fix it. When your fat loss starts to stagnate, then it'll be time to get more 'exact' with your macros

On deadlifts: Add the dealifts at least EOW week... at the bare minimum

[primetime1]

tuesday leg day:

started out with squats and heres how it went

warm up: 225 x 12
warm up :225 x 10
set 1: 275 x 10
set 2: 315 x 10
set 3: 365 x 8
set 4: 405 x 4

i was feeling good so i finished a bit heavier than usuall, just wanted to make sure i could rep 405 with parallel form and i did so i was pumped about it. i dont usually go over 365 becuase i dont want to risk injury with deep ass squats. ok onward

super sets:

leg extensions
set 1: 180 x 15
set 2: 180 x 15
set 3: 225 x 12
set 4: 225 x 12

leg curls
set 1: 180 x 15
set 2: 180 x 15
set 3: 180 x 12
set 4: 180 x 12

finished with seated calf raises till they were burning up!!!
4 sets, rotating toe position 20-25 reps each, 80 lbs

over all yesterday was great, my legs were swollen and feelling hella huge. seems i can just pile on the plates with my legs and i can still rep it out.
this routine is pretty fast and intense so aftewards im hurtin, i hit up 20 mins light cardio after, then headed home to eat.




NARK:

On the HS: if you're seeing progress.. keep doing what you're doing. Stick to it for at least 6 weeks...If progress stagnates... drop an exercise (that'd leave you with three exercises).. and increase the intensity (forced reps.. rest pause.. etc.). so far my chest is reacting well, but im still not sure if im over working it, should i keep to the 3 main compound presses for better results?

On diet: Your diet isn't a 'cutting' diet per se.. but as you noted, it's cleaner than yu previous diet... So, if it aint broke..dont fix it. When your fat loss starts to stagnate, then it'll be time to get more 'exact' with your macros
i know its not a true cutting diet, but its much cleaner and manymore times a day to keep the metab goin. in the up coming weeks i will work my diet more towards the cuttin aspect as the winny weeks are comin up. do you have any suggestions towards how to make my current diet more geared towards cutting?

On deadlifts: Add the dealifts at least EOW week... at the bare minimum
im adding these in this week, back to the old school training!!!

also, im goin to start workin my abs 2-3 times a week since im seeing progress in the midsection. any ideas bout how to hit them? routine?

thanks for following, as always i appreciate any feedback or advice you bros have.

[Narkissos]

NARK:

so far my chest is reacting well, but im still not sure if im over working it, should i keep to the 3 main compound presses for better results?

i think so... stick with 3. How's your recovery been? How does it compare to prior to the cycle? Were you doing this many exercises prior to the cycle?

i know its not a true cutting diet, but its much cleaner and manymore times a day to keep the metab goin. in the up coming weeks i will work my diet more towards the cuttin aspect as the winny weeks are comin up. do you have any suggestions towards how to make my current diet more geared towards cutting?

Get your kcals exact... calculate to your LBM.
Ingest approximately 14 kcals per lb LBM
Of those, take in at least 1.35 gr of protein per lb LBM. AT least 1 gram of carbs per LBM.. and the rest of the calories should be allotted to fat.

Spread the macros equally over 6-8 meals.. That's the short answer


im adding these in this week, back to the old school training!!!

Sweet man... sweet!

also, im goin to start workin my abs 2-3 times a week since im seeing progress in the midsection. any ideas bout how to hit them? routine?

Once per week would be fine... with two exercises... (a crunch + leg-raises would do)

Or twice per week.. using 1 exercise per session

thanks for following, as always i appreciate any feedback or advice you bros have.

Thanks for keeping the log constant

~Nark

[primetime1]

i think so... stick with 3. How's your recovery been? How does it compare to prior to the cycle? Were you doing this many exercises prior to the cycle?
my routine is basically the same as before my cycle, i keep my routines pretty consistant through out the year with slight variations of exercises,( db to bb) rest, weight, regardless of it i always try and put the most i can handle and do it correctly for 10-12. recovery, well i feel as if i can keep pushin for more sets since ive started this cycle, but dont want to over train so i keep sets per body part between 12-20, is there an optimal range of sets to promote better growth? also, ive always done 4-5 exercises



Get your kcals exact... calculate to your LBM.
Ingest approximately 14 kcals per lb LBM
Of those, take in at least 1.35 gr of protein per lb LBM. AT least 1 gram of carbs per LBM.. and the rest of the calories should be allotted to fat.

Spread the macros equally over 6-8 meals.. That's the short answer
i had my bf tested prior to the start of this cycle, it said i was about 15% at 233 or so, giving me roughly 190lbs lbm. using that my kcals would be about 2660. ive been workin on my diet as ive stated befor and its come along way, i cook every sunday and weds for the following 3 days so ive paid attention to what im cooking and the macors involved, i just havnt peiced it all together on paper as of yet, this will be my next step starting with sundays cooking so i can get a better feel for where i am compared to where i need to be. any suggestions to make this transistion smoother?




Sweet man... sweet! my thinking also, pumped to start these up again



Once per week would be fine... with two exercises... (a crunch + leg-raises would do)

Or twice per week.. using 1 exercise per session
thats great, im excited to start these up and see if the results come faster being that actually working this muscle group will burn more fat, its really where im lagging so im goin to concentrate on this area big time, infact im starting abs today after i blow up the boulders


Thanks for keeping the log constant

~Nark
no probs with keepin the log upto date as its become part of my daily routine. i would like that seriously thank you for continueing to follow this, i take what you have to say seriously becuase im sure these words of wisdom will pay off and soon enough ill be shredded up!!!! just wait!!
always, thanks for following and any advice you give is always appreciated

[primetime1]

BOULDER day!!!

wow is all i can say about todays work out.. let me get to the sets and comment at the end.

Behind the neck military press
warm up: 115 x 12
set 1: 135 x 12
set 2: 185 x 10
set 3: 205 x 8
set 4: 205 x 8
set 5: 155 x 12

lateral raises:
set 1: 35 x 10
set 2: 35 x 10
set 3: 40 x 9
set 4: 40 x 9

front delt raises
set 1: 40 x 10
set 2: 40 x 10
set 3: 40 x 10
set 4: 40 x 10

bb shrugs.
set 1: 225 x 18
set 2: 225 x 15
set 3: 315 x 15
set 4: 315 x 12

HS shoulder press: 2 drop sets
3 plates 2 plates 1 plate (each side) till failure at each weight

comments:
today was nuts i had the sickest pumps ive had so far, my shoulders looked insane, striations, veins, everything i was excited to see this all.
stregth is still goin well, its up every day, my endurance is goin well as far as sets go. today was the 1st time ive done behind the neck presses since i think hs, i read up on them and was thinkin that with correct form, keepin my arms in the lowered posistion paralle with the floor, only came down to the top of the back of my head so there was no hyperextention and this shit felt great!! started things off real well and set the pace for the rest of the work out,
afterwards 35 mins of cardio

note again, with the added use of effedra the sweat really drips off me, next week i will start to run t3 at 25mcg/ed and monitor my temp and see where it goes from there.

also next week youll see added sprints and jump roping program im making this weekend. so over all things are goin super great!!!! up comin weeks will be determining weeks where ill take up a notch with diet and cardio.

thanks for following and if anyone has something to add or something feel free.

[Narkissos]

my routine is basically the same as before my cycle, i keep my routines pretty consistant through out the year with slight variations of exercises,( db to bb) rest, weight, regardless of it i always try and put the most i can handle and do it correctly for 10-12. recovery, well i feel as if i can keep pushin for more sets since ive started this cycle, but dont want to over train so i keep sets per body part between 12-20, is there an optimal range of sets to promote better growth? also, ive always done 4-5 exercises

Honestly i'm not sure. I'm from the volume school of bodybuilding so i'm not a apt judge of the 'optimal' number of sets


i had my bf tested prior to the start of this cycle, it said i was about 15% at 233 or so, giving me roughly 190lbs lbm. using that my kcals would be about 2660. ive been workin on my diet as ive stated befor and its come along way, i cook every sunday and weds for the following 3 days so ive paid attention to what im cooking and the macors involved, i just havnt peiced it all together on paper as of yet, this will be my next step starting with sundays cooking so i can get a better feel for where i am compared to where i need to be. any suggestions to make this transistion smoother?

There's where we differ.. i cook daily.

That's easiest imo... Cook the night before for the day ahead.. that'll allow you a better grasp of macros.. and it'll make meal lay-outs easier.

That's the best advice i can muster.. sorry man.


thats great, im excited to start these up and see if the results come faster being that actually working this muscle group will burn more fat, its really where im lagging so im goin to concentrate on this area big time, infact im starting abs today after i blow up the boulders

It's all good man.. just don't forget that the abs are muscles.. like all the rest. Maybe the composition is different.. but they, like the rest, can be over-trained.


~Nark

[primetime1]

thanks nark for the input. i cook on sundays and weds but its all the same foods, and i measure it out to all about the same serving size, now the macros, i could figure it all out but at this point i figure as long as its not how i usta eat i should be ok. its baby steps for me with the diet haha. but surely i think this sunday i will get the macros down on paper.

also wanted to update on the tren, now i dont know where this stemmed from but last night was horrid, tossing and turning and soaked everytime i woke up. since the begining i havnt had any sides but last night for what ever reason i felt it. i woke up today no problems and still feeling good, did my shot and off to work. cant wait to do back and bis tonight so stay tuned for an update.

[primetime1]

fridays back and bi day:

assisted chin ups:
set 1: 80lbs assistance x 15
set 2: 80lbs assistance x 12
set 3: 70lbs assistance x 12
set 4: 70lbs assistance x 12

comments, now some may read this and wonder why i dont do regular chin ups, but i have reason for the assisted ones. i can do reg chin ups but not for this many reps, and when i pull up, i always bring my head way above the bar with my hands at wide grip so i can get that insane squeez in my back, these feel great so i keep em in here.

dead lifts:
set 1: 135 x 20
set 2: 185 x 15
set 3: 225 x 12
set 4: 225 x 12

first time i didnt these in a few years, and they felt great, my form was dead on and i felt this workin my back awsome. i will continue these every other week.

one are rows:
set 1: 95 x 10
set 2: 95 x 10
set 3: 95 x 10
set 4: 95 x 10

over all my back was feelin jacked outa this world, feeling real thick and def wide.

bis:
seated incline db curls.
set 1: 40 x 10
set 2: 40 x 10
set 3: 45 x 10
set 4: 45 x 10

bb curls

set 1: 65 x 12
set 2: 65 x 12
set 3: 75 x 10
set 4: 75 x 10

single arm concentrations:
set 1: 60 x 10
set 2: 60 x 10
set 3: 60 x 10
set 4: 60 x 10

bis were feelin swole and solid!!! i measured weds night and they were 18 cold, after doin these they looked way bigger than that and just felt phenominal!!

today and tomorrow are off, waitin for some snow to come this way, and look fwd to mondays chest day already.
thanks for following

also: update on sleep last night was fine, didnt wake up at all or soaked at all, dont know what it was thursday night but what ever that reason was, it didnt happen last night.
wieght as of friday was 226 and feeling/lookin much tighter all around.

[madflabby]

Looks good bro, your diet is much tighter then mine. Keep up the good work, how much time left?

[Narkissos]

dead lifts:
set 1: 135 x 20
set 2: 185 x 15
set 3: 225 x 12
set 4: 225 x 12

first time i didnt these in a few years, and they felt great, my form was dead on and i felt this workin my back awsome. i will continue these every other week.

wieght as of friday was 226 and feeling/lookin much tighter all around.

:thumbsup:

[primetime1]

chest day!!

wanted to see what i could do on flat today. 2nd week back to bb flat bench this is what i got
warm up: 135 x 12
set 1: 205 x 12
set 2: 315 x 4
set 3: 365 x 1
set 4: 225 x 10
set 5: 275 x 9

decline db bench
set 1: 80 x 12
set 2: 90 x 12
set 3: 90 x 12
set 4: 90 x 10

incline bb bench

set 1: 185 x 10
set 2: 205 x 10
set 3: 205 x 10
set 4: 205 x 10

unlateral cable cross over
set 1: 50 x 12
set 2: 60 x 12
set 3: 60 x 10
set 4: 70 x 10


tris
skull crushers
set 1: 85 x 10
set 2: 85 x 10
set 3: 85 x 10
set 4: 85 x 10

seated dips
set 1: body weight plus plate x 20
set 2: body weight plus plate x 20
set 3: body weight plus plate x 20
set 4: body weight plus plate x 20


over all today im happy with the wieght i put up on flat bench. 365 is my max previous to this cycle. today i got it with only a touch of help from my bro. he siad it wasnt much, i will keep at this in hopes to blast 405 up by the end of this cycle. i think i just need to get used to pressing that heavy of a weight.
after decline dbs my chest absolutely blew up like sick!! was feeling huge after these, had awsome squeezes and they felt great.

tris blow up after the 1st set of crushers. they are feelin so thick these days and just rock solid, im very happy with the gains so far. not adding alot of weight to me, steady at 226-230 depending on daily intake. strength is up a ton and things are goin smooth.
thanks for looking and always i appreciate any feed back.

also posted up my deit in the diet forum, so far no help but nark, i know you the man so help me out on that tooo bro..

[Narkissos]

checking it out now man :)

[primetime1]

tuesdays leg day

started out with super setting leg extensions and leg curls in hope to pre exhuast them. i do this every few weeks to switch things up alil.

leg ext:
set 1: 180 x 15
set 2: 180 x 15
set 3: 180 x 12
set 4: 180 x 12

leg curl:
set 1: 135 x 12
set 2: 135 x 12
set 3: 180 x 12
set 4: 180 x 12

leg press:
set 1: 270 x 15
set 2: 360 x 12
set 3: 450 x 12
set 4: 450 x 10

hack squats:
set 1: 270 x 10
set 2: 270 x 10
set 3: 270 x 10
set 4: 270 x 10

calve raises.
4 sets of 20 with 300lbs, inbetween sets i did raises with no weight just turnin the toes in and out as usuall. this hit them up nicely
over all it was a good day in the gym, very fast paced since i worked out solo yesterday. i hit up about 10 mins of jump rope afterwards and let me tell you. that is a work out in itself.. i havnt done j rope in a while and it takes sometime to get used to it again. the sweat i got from just 10 mins was unreal. im lookin fwd to keeping these daily, and adding sprints in when the hs track clears up. since its kinda hard to get sprints in when theres no place to do them, as of now.

ok thats it, todays my day off so ill be back tomorrow with more on this.
thanks for following.

[primetime1]

forgot to mention that i did abs on monday..1st time in a long time i hit them up, was goin to wait till they were fully visible but i need to burn the fat there so i decided to get on it.. i did 2 sets of leg lifts, hangin from the elbow holders on one of the machines at my gym... all i can say is that my heavy ass legs didnt make this easy and i am feelin my abs hurt for the past 2 days.. but i like it.. cant wait to hit them up again tomorrow after boulders, along with some mo jump ropin.

[Narkissos]

looking good man...

[dblock189]

primetime,

looking good in those pictures you had there. I cant wait to see the new ones you are posting. I am going to keep watching your log and see how your progress is going. Im glad your loving those pumps. I cant to feel like that.. I am going to check out your diet in a bit. Good luck bro.

DBLOCK

[primetime1]

thanks brotha.. glad you dig the journal. im hopin to stick with this as ive just included it in my daily routine.. hopin to see yours up here somtime soon
get ready to grow!!

update.. abs are finally less sore than the past two days.. still feelin tight though and im lovin that ish.. might have some pics to post up later on after the huge boulder pump!!!

[primetime1]

boulder day!! holy f**Kin shit today was nutz. weighed in at 224 and strong as hell!!!
heres how it goes

seated db presses
warm up: 60 x 15
set 1: 80 x 12
set 2: 90 x 10
set 3: 100 x 8
set 4: 80 x 8

all the sets were gone til failure plus 1-2 assistance from my bro.
they started to feel pretty insane!!!
blowin up!!

lateral raises:
set 1: 35 x 12
set 2: 40 x 12
set 3: 45 x 10
set 4: 45 x 10

front delt raises:
set 1: 35 x 10
set 2: 35 x 10
set 3: 35 x 10
set 4: 35 x 10

db shrugs
set 1: 90 x 15
set 2: 90 x 12
set 3: 100 x 12
set 4: 100 x 12
nice squeez on these.

rear delts:
did 4 sets of these bad boys on the reverse peck deck to hit the rears nice
i dont know the weight cuz i didnt bother to look when i sat to do it. it wasont crazy heavy, as i was able to squeez them nicely.
finished with:

about 10 mins jump ropin it up, of course not non stop but it was quite a good work out had me sweating then i headup for 25 mins on the cross trainer!

today im feelin huge man!! its crazy i love blowing up these boulders every thursday truly my favorite day in the gym. weighed in at 224 today and feeling lean. my shoulders where blown up today hulk like!!
sweatin my ass of with the added vasopro and i love takin that shit about 30 mins prior to work out its gets me goin and i think its helpin leanin me out.
hopefully tomorrow i can get my bf done. hopefully theres a change

also, my tren is out after tomorrow so its ending a week early so i guess i save my self a week of less shots till the winny comes into play so im looking foward to that.
thinking about gettin some glucosamine for my joints to be on the safe side with winny.

in my head at all times while in the gym.
when i stare into the mirror.. i see a monster im the carvings!!! 215 and 10 or below is my vision.. ill get there. i see it evolving

ok well thanks for readin to those who have. nark thanks for all the help so far.. its appreciated.

[madflabby]

You're down to 226 and ripped! Damn bro, I've ballooned up to 240lbs. Keep up the good work I've gotta get my ars in gear. Is that your dog in your avatar? Good looking canine you've got there.

[primetime1]

not ripped yet bro.. but soon enouh! i cant wait.
also that would certainly be my pup. full apbt old shot of him, but still badass
thanks for keep up with me brotha...

[Narkissos]

hopefully tomorrow i can get my bf done. hopefully theres a change

Pics.. pics dammit :D

also, my tren is out after tomorrow so its ending a week early so i guess i save my self a week of less shots till the winny comes into play so im looking foward to that.
thinking about gettin some glucosamine for my joints to be on the safe side with winny.

You should've started the glucosamine already... It takes a while for it to start working noticeably.

in my head at all times while in the gym.
when i stare into the mirror.. i see a monster im the carvings!!! 215 and 10 or below is my vision.. ill get there. i see it evolving

:thumbsup:

ok well thanks for readin to those who have. nark thanks for all the help so far.. its appreciated.

No prob bro..holla

~Nark

[primetime1]

i was thinking of the glucosamine a while ago, just never got to gettin it, i will add it this weekend in hopes it will help with any sore joint issues winny will bring, ive never used winny before so im lookin fwd to seeing how it stacks in my cyc..

update later on after back and bis

[dblock189]

Yea, nice shoulder work out. Yea i try to squeeze it too when i am doing shrugs. I try to hold it up there for like 2-3 seconds. I bet your loving them pumps. Also, i like the dog, i got a pittbull and its mixed with a bull terrier so its not as big. I am going to do the jumprope just like you did, althought im pretty bad at it. I cant do it for long. Also, you do any running? or light jogggin? just curious

DBLOCK

[primetime1]

hey bro, thanks for holla'n my shoulders are feelin sweet today, i liked switchen to db shrugs this week as it hits them up slightly different than bb shrugs. i also do cardio,mostly on the crosstrainer for like 20-30 mins after working out. in the spring when the hs track is clear i will be incorperating sprintin back into my work outs along with runnin bleachers in hopes to dice up nicely. as for jump ropin.. it is not the easiest of chores for me either. i am able to do it for about 10 mins of stop and go. but its pretty intense and fast.. i kinda feel like rocky or someshit when im doin that stuff ya know!?!?

also, note.. that pic is older of my pup, about 9 months old. now hes 2yrs and 3 months wieghin in at like 80lbs.. nice, thick, ripped and agile dog.. everything im workin towards!! :)

[dblock189]

Yea i know what you mean about rocky. Ive been there before. Yea i also do cardio. I do intervals. I sprint for like .15 of a mile then jog at like 6.0 for a bit maybe .15 or .20 of a mile and so forth. Its working. The thing is everybody has mixed oppinions. The trainer there says for me to walk at 4.0-4.5 for 30 -50 min and that would be best for fat burn. I havent done it yet because honestly i cant get it that through my head. He said that if i run too much or sprint that i will lose muscle and be the same way i am now just smaller and no abbs haha. I dont know what to think i read all the threads all the time. Its a touchy subject. Then again hes not that great in shape but who am i to judge. I guess works different for everybody. Yea i wouldnt mine being like your dog either..but please bro dont give him more test.....just playing

DBLOCK

[primetime1]

haha.. lots of ppl ask me if my dog is juiced.. its funny cuz im like no hes just a pure bred with good blood lines. i usta joke and say a dbal a day would get your pit like mine.. but i was only kidding and ppl thought i was serious... so when they see me.. pretty big i guess. and my dog. pretty jacked.. they link juice with my size and i guess his too..


I would never give my dogs juice.. i know there was a thread and someone used that to get attention.. but seriously i love my animals and would never do such a thing..

[madflabby]

Is he a Presa Canario? Those dogs are illegal, they killed some lady in San Francisco a couple years ago. Kinda like a pitbull on steroids.

[primetime1]

yeah ive read up on presa's and they are pretty much apbt just a bit larger. most ppl dont even know about that breed.. im impressed maddflab!!:)
presa's are not from the abpt blood lines though, and i believe they are much larger because of the breeding with mastiffs back inthe day to obtain more size. dont quote me on that though cuz im not 100 percent on it.

pits get alot of bad wrap for alot of what other "similar" dogs do... i try to educate ppl on pits just as i do with juice becuase they are both portrayed as being so negative in our society to bad only the willing to learn will actually see both in different views once educated.

[primetime1]

back and bi day..
heres how it goes!!

chin ups

set 1: 80lbs assistance x 15
set 2: 80lbs assistance x 12
set 3: 80lbs assistance x 12
set 4: 80lbs assistance x 12

dead lifts:
set 1: 135 x 15 (warm up)
set 2: 225 x 12
set 3: 225 x 12
set 4: 315 x 12

bent over bb rows:
set 1: 135 x 12
set 2: 185 x 10
set 3: 185 x 10
set 4: 185 x 10

close grip pull downs:
set 1: 120 x 12
set 2: 132 x 10
set 3: 132 x 10
set 4: 132 x 10

bis
standing bent bar curls:
set 1: 75 x 12
set 2: 75 x 12
set 3: 85 x 10
set 4: 85 x 10

standing one are db curls:
set 1: 40 x 10
set 2: 40 x 10
set 3: 40 x 9
set 4: 40 x 8

single are cable concentrations.
set 1: 40 x 10
set 2: 40 x 10
set 3: 60 x 10
set 4: 60 x 10

over all today i felt great. my back was feelin swoll as hell after done all them sets. strength is still up so thats great..
bis are feelin thick and beefy.. :) love that ish.. so yeah not much more to say for today, cept... i got some quick pics these are from today.. weighed in at 226 or so.
im no pro at flexing so bare with me.. let me know what yous think.

[Narkissos]

You're coming down nicely man.

Nice pecs; delts; bis...

Looking good

Keep hitting those lats hard.. ;)

I see the deadlift strength is coming up... You must be feeling great :D

What's your form like on the barbell rows?

Is your torso parallel to the floor?

~Nark

[sorel_C]

damn primetime, your really di****g in, great results, this is the same cyce i plan on running so your results are making me even me anxioully waiting to start!! good progress bro!

[primetime1]

mondays chest and tri day

started out with:

bb flat bench:
set 1: 135 x 15 (warm up)
set 2: 205 x 10
set 3: 275 x 9
set 4: 295 x 7
set 5: 275 x 7
set 6: 225 x 8

yesterday i was feeling good but just not as strong as the past few mondays, could be cuz i had off and nutrition was off a bit or maybe it was the fact that i did my last tren shot yesterday :(

decline dbs
set 1: 80 x 10
set 2: 90 x 10
set 3: 100 x 10
set 4: 90 x 9

incline bb
set 1: 185 x 10
set 2: 205 x 8
set 3: 205 x 8
set 4: 205 x 8

peck deck
set 1: 156 x 10
set 2: 156 x 10
set 3: 156 x 10
set 4: 156 x 10

with exception to peck deck all other sets were pretty much to failure. wasnt feeling as strong over all yestday with chest strength but i still had an excellent pump and was feeling swole.. just not as strong..

tris:
skull crushers
set 1: 75 x 15
set 2: 75 x 15
set 3: 75 x 12
set 4: 75 x 12
(all sets were finished with close grip presses with the same ez curl bar)

tri extensions (rope)
set 1: 70 x 12
set 2: 70 x 12
set 3: 70 x 12
set 4: 70 x 12

tri reverse pull downs
set 1: 120 x 12
set 2: 120 x 12
set 3: 120 x 12
set 4: 120 x 12

these two exersizes were supersets and by this time my tries were rock solid feeling like they were goin to burst.. i felt great with tri stength and had some massive swoleness goin on with these tris.

over all it was a good work out. i have legs today so ill be nice and ready to blow these wheels up later on come time to leave work.
stay tuned for updates.. and thanks for following..

nark: as always thanks for the feed back. it keeps me pushin harder and harder.

[primetime1]

legs!!! oh legs..

another day in the books.. heres how it went

squats
warm up: 135 x 15
set 1: 225 x 12
set 2: 275 x 10
set 3: 315 x 10
set 4: 365 x 8

leg xtensions super setted with leg curls
xtensions:
set 1: 180 x 12
set 2: 180 x 12
set 3: 180 x 12
set 4: 180 x 12

curls
set 1: 180 x 12
set 2: 180 x 12
set 3: 180 x 12
set 4: 180 x 12

seated calve raises:
set 1: 75 x 40
set 2: same
set 3: same
set 4: same (rotate angle of toes as usuall for all sets)

finished up with some standing no weight calve raises .. then headed up stairs for 30 mins easy biking. then back down for some jump rope after i got my legs back..
over all today was great, i pushed it on squats to get 8 deep reps at 365 and it made me naucios (sp). the 30 mins easy riding got my legs back and so i decided to hit the rope and get a sweat goin befor bouncin outa there..
also.. note weighed in today at 225. feelin tight.. cant wait for sunday to start jabin the winny..
thats it for tonight. thanks for following and the feedback is always appreciated.

[Narkissos]

Those numbers are looking good man :D

How deep are you squatting now?

[primetime1]

what up nark!! thanks bro.. when i squat i always go parallel, when workin with lighter weight i go deeper ass to the floor. today i was feelin pretty strong, i ate up some carbs and my diets gettin better by the week.

i got some pics tonight, since im feelin kinda lean.. some pics came out dark as i had to get tricky with the cam. was tryin to mess with the flash anyways there they are..

[Narkissos]

From what i can see.. not bad at all :thumbsup:

Your leg looks especially good from the side.

Reminds me of my legs :lol:


Good going man.. keep at it

~Nark

[THE_DOME]

primetime good journal man enjoying it, looking good, how much longer do you have untill you are done

[primetime1]

thanks for the positive energy bros.. loven it this time around as keepin a journal makes it more the better.
Dome: still have 8 weeks till im done, cant wait to hit the winny sunday, thanks for following.
hitten the sheetz for hte nite.. peace

[madflabby]

Good job bro. Keep it up.

Are you going to stop taking tren while you run Winny? Or use them both? I think you're in a perfect spot for Winny. You'll be as ripped as Nark! Keep it up man!

[primetime1]

madflabs.. thanks bro..

the tren is done with as of monday. so now the end of my cyc goes with test and winny, ive never ran this combo so im lookin fwd to seeing the results. hopefully i can get as shredded as my boy Nark!!

[madflabby]

8 more weeks? Does that include PCT? You've been going since Jan 2 right? Do you have HCG?

I'll be interested to see how you bounce back.

[primetime1]

well, actually bro, my bads. when sunday gets here i have 6 more weeks. then pct after that. im running the winny straight to the pct. im hoping i bounce back after this. ive been through pct before and its always hard comin off, but as long as you keep it strong mentally and know what to expect it will go better.
i do have hcg and il be hittin that up at the end, and possible this week as well.

[primetime1]

its thursday... my favorite day next to tuesdays.. hahah
ok so we blew the boulders up today, this is how my work out went.

dumbell military presses
warm up: 60 x15
set 1: 80 x 15
set 2: 80 x 15
set 3: 90 x 12
set 4: 90 x 10
set 5: 100 x 10... failure at 8, spotted to 10

super setted lateral raise with front plate raises.. choose to do a variation of the side lateral raises, laying on an incline bench holding myself tight to the bench and then concentratin onthe movemnet for each side lateral raise.
these were mad hard, as they usually are, and i use them once every few weeks.

set 1: 25 x 12
set 2: 30 x 10
set 3: 25 x 10

plate raises
set 1: 45 x 10
set 2: 45 x 10
set 3: 45 x 10

bb shrugs
set 1: 225 x 20
set 2: 225 x 20
set 3: 275 x 18
set 4: 275 x 18

hs shoulder press- was feeling great so i decided to "torch" them with this killer burn out
set 1: 3 plates each side x 12
set 2: 4 plates each side x 10
set 3: starting at 3 plates, repping it to failure, then 2 plates goin to failure and then 1 plate to failure

absolutely destroyed my shoulders, ive been waitin to work out in a beater till i have a more defined bod, but today while doin shoulders i was just swolleddd up!!! so i tore that shit off and blew up the boulders like its my business. my work out partners were like holy f ck.. that got me hyped up so..... yeah after that i hit the jumprope 1st to get my heart goin and get the sweat really drippin as usual, then up to cardio for 20 mins on the cross trainer. over all today was great, strong as ever, and still down weight.. feeling completely insanely large and lovin it!!
ok well thats it for now, time to eat.. thanks for following to those who do, and as always i apprecaite any feedback or good information anyone tosses this way.
take care

[sorel_C]

each time i read your log i get more and more impatient to star mine up!!
good progress so far!

[Narkissos]

each time i read your log i get more and more impatient to star mine up!!
good progress so far!

Great progress so far

Holla

[primetime1]

Great progress so far

Holla



thanks Nark, Its goin great and im pumped about sundays start for winny, i bumped this up a week since my tren is gone :( now running it 8-14 followed by pct.

thanks for the comments bros, i appreciate yous following me on my way to becoming shredded like Nark, just alil bigger:aaGreen22
peace

[primetime1]

back and bi day...
so i figured i try and do something of what i read from swoles back and bis.
heres how it goes.
chins:
set 1: 8 -10 wide grip
set 2: 7-10 wide grip
set 3: 7-13 wide grip,
broght these set way past failure with the help of my buddy holding mylegs up and when failure to just go up as far as i could and holld that for till i went back down. it killed, i felt it like crazy as i never do these but wow, i can tell today that my back is feelin it greatly..
set 4: 80 lbs assisted x 12
set 5: 80 lbs assisted x 12

1 arm rows.
set 1: 90 x 12
set 2: 90 x 12
set 3: 90 x 12
set 4: 90 x 12

deads
set 1: 225 x 12
set 2: 225 x 12
set 3: 315 x 10
set 4: 315 x 8

seated rows
set 1: 156(?) x 12
set 2: same
set 3: 1?? x 10
set 4: same

my back was feelin it by then omg, feelin sick huge!! pretty similar to last weeks, but brought all the sets to failure
bis
standing hammer curls
set 1: 35 x 10?? failure , 3 seconds down 2 seconds up
set 2: 35 x 10?? failure same as above
set 3: 40 x ?? failure same as above
set 4: 40 x ?? failure same as above

standing curl, ez curl bar
set 1: 75 x 10 failure 3 seconds down 2 up
set 2: same
set 3: same
set 4: same

now i normally do something like this but i do more of the concentrations and more sets doin what ever i do as far as up and down on the rep.
this work out went real welll, as today im feelin very good and feel the soreness. yesterday when i was done with my work out my arms were feelin quite thick as i had a vein comin down my right bi that just looked nuts, never had it stickin so far out and thick the whole way down the bi, i was happy to see that.. but yeah anyways.. great work out. i like the whole taxing the bis with the heaveir compounds then toasting the smallers groups like this (SC) work out does. thats it till monday. thanks for following .

[jon77]

sounds good,keep up the good work...

[primetime1]

mondays chest and tri day

so yesterday was the last monday in feb, so ill get to a story before i go and list my work out. in dec, i told this big dude,(aka,freight liner) gym buddy of mine, whos like mid 30s, that he wouldnt be the only one using the 150lb dbs come end of feb. so for the past two months we been trashtalkin it up, to the big day. i was feeling strong and i was mentally ready to get these bad boys up and show Freightliner the "up and coming" :) so i warm up with 80s rep em to losen up a lil, while tryin to conserve energy to blow em 150s up.
next i rep 120s easy for 5 so im like f it, goin for them big boys, i get em off rach and positioned to get em on my legs, all i can say is HOLY SHIt they are some akward mofos to handle, it wasnt the easiest to get em on the legs and then back to position to press, i had my spotter ready to rock, i tried gettem em up 1st try and fumbled it a tad, got em back to press position, had my spot guide me up, i got em for 2 but with some elbow support from my spot.
i wasnt upset about that, infact this leads me to believe that i can get em for 2-3 if i have some one hlep get these big mamas on my legs stead of fussin with that ish.. so point is, i didnt really get em, but ill keep on pressen till i do.
heres the rest of the work out

bb flat bench
set 1: 225 x 10
set 2: 275 x 8
set 3: 295 x 6
set 4: 315 x 6 (negative work) pressed 1 for rep, then worked negatives while my spot helped out.

db decline
set 1: 85 x 10
set 2: 90 x 10
set 3: 100 x 10
set 4: 85 x 10

cable crosses:
set 1: 60 x 15
set 2: 75 x 10
set 3: 85 x 9
set 4: 75 x 10

after this chest portion of the day, my pecs felt insane pumped and swollen like no other, im lovin that. feelin strong and happy with the work out so moved on to tris

tris
dips:
set 1: body weight to failure, was around 12
set 2-4, all the same.

supersetted with french extensions
set 1-4 70 lb db to failure

lastly concluded with 2 sets of rope pull downs for the final burn.

over all monday was great, left feelin huge as always and solid like a rock. the tris get so pumped after only 1-2 sets and from there out its all sickness, like my tries are so solid its crazy, i really gotta go with sayin this so far has been my best cyc, with results im lovin.

also note, started winny yesterday morning, 50mg ed to pct. im really lookin fwd to seeing what this can do. hit up this morning with no issues what so ever. feeling great today and lookin forward to blowin up the wheels of steel tonight. also may try and get a bf test done prior to workin out for some paper results so il let ya know how it goes.

thanks for following and check back later for updates

[Narkissos]

150s x 2? :eek:

Nice... guided or not.

What you've got to do now.. is to keep going back at 'em

[primetime1]

tuesdays leg day.
today was aight, i worked out solo, which is alright but the level of intensity just wasnt there, i feel more alive when im workin with bros idk, anyways. i had my bf done today before i started my work out, and the reading didnt really make me do back flips cam out
came out still at 16 % wich is where i started at in dec/jan
so mentally i was kinda outa wack
i went through my work out as follows.

super setted
hack squats:
set 1: 2 plates a side x 12
set 2: 2 plates a side x 10
set 3: 2 plates a side x 10
set 4: 2 plates a side x 10

leg press:
set 1: 2 plates a side x 12
set 2: 2 plates a side x 10
set 3: 2 plates a side x 10
set 4: 2 plates a side x 10

super setted
leg extensions
set 1: 180 x 15
set 2: 180 x 15
set3: 180 x 15
set 4: 180 x 15

leg curls
set 1: 160 x 15
set 2: 160 x 15
set 3: 160 x 15
set 4: 160 x 15

hit the jump rope for 7 mins, consistantly gettin better day by day on this so thats good, i also went and hit the crosstrainer for 25 mins, i think cardio today was much easier for some reason, i hit my legs pretty light so maybe thats reason. but still had a good work out and pushed through it mentally
tomorrows day off so hopefully ill get some nice recovery from it
also i spoke to this bro of mine at the gym, an ex competivite bb, hes like head trainer there and a cool bro of mine, and he says that the test may have been inaccurate because of recovery reason and the way the machine reads bf, i had it done where i step on this scale type thing and they enter your hight and build and it give you your readings, and that tomorrows day of rest will help so that i should come back thursday and have it done again to see if its more accurate.
ok well thats where ill end, im headin to bed and get back on thursday with and update, thanks for following and as always i appreciate your feedback and motivation, its great to have some responses from you bros.

[primetime1]

thursday.. two days rest since the gym was closed due to sh i ty weather so im hopin tomorrow i can go take care of business with back and bis after being well rested. also my shuoulders are sore as hell from the winny, im thinkin of tryin to hit my calves up cuz i dont feel comfy hitin my quads idk why, but i just never have done it there.
ill chime in tomorrow after blowin it up

[sorel_C]

i highly doubt your bodyfat is the same. just look at the pictures, youve clearly made (like narkissos pointed out to me) great progress

[primetime1]

Thanks for the words c-c, i was thinkin the same thing since i know when i pinch my lower ab area the amount is way less than it was 8 weeks ago. i was goin to get bf tested again today but as of now im goin to just say f that.. keep goin hard through out this month wtih my diet, cardio and win and see the what happens in the end. i will retest that ish end of march.
this month is goin to be alil harder though since i have o-t at work till about 8 or so at night each day for the next month (quartlerly closing sucks) so, ill be hittin the gym later (dont know how this will effect me but im hopin not much at all) am lookin fwd to workin out with a bro whos experiance is about the same as mine and possible a tad stronger so, im hopin things go well for us in the next month hittin them plates..

update later on for back and bis----stay tuned.

[primetime1]

back in the gym today and feelin awsome!!!! god i hate missin a day, i will make up shoulders on sunday with chest since ill be missin monday nights chest work out due to a guest apperance at court :(
anways i hit the back up real nice today with some difrerent movements but omg they felt insane, my back was blown up!!
also, not sure if the winny is kickin in yet but my strength just keeps goin up man and i love that shit, i love movin steel!!
started out like this:

chins wide grip (finally gettin to do these nicely, bros were impressed i could get that many today knowing its a weak point)
set 1: body weight x 12
set 2: body weight x 12
set 3: body weight x 12
(for all sets)
last 3 were with bro holdin legs stable, this was to failure, and holding it at the top
seated close grip rows:
set 1: 175 x 12
set 2: 200 x 12
set 3: 200 x 12
set 4: 200 x 12

lower back hyper extensions:
set 1: body weight x 20
set 2: body weight + 25 lb plate x 20
set 3: body weight + 25 lb plate x 20
set 4: body weight + 25 lb plate x 20

seated rear db flys ( did these on end of bench with chest about to my legs squeezin it each rep
set 1: 15 x 12
set 2: 20 x 12
set 3: 20 x 12
set 4: 20 x 12

bis:
standing bent bar curls
set 1: 85 x 12
set 2: 85 x 12
set 3: 95 x 10
set 4: 95 x 10

incline db curls, (keeping arms to the sides nice and stict movemnets) hard to explain cuz i dont know the name realy.
set 1: 40 x failure
set 2: 40 x failure
set 3: 40 x failure
set 4: 40 x failure ( 3 secs down, 2 up) - drop set to 20 x failure same count

that concluded my work out today and it was pretty damn fast paced and intensity was sky high, i was feelin great today, well rested and shit was just on point. ill weigh in sunday and see if there are any changes.
cant wait to see the effects of the winny. so thats it bros, thanks for following if you be doin so, il update on sunday after a chest, shoulder tri work out

[timtim]

awesome work so far. where u from in jersey (county)?

[primetime1]

thanks bro. sussex/morris
today i hit up chest shoulders and tris and i had a great day. felt strong and pumped as hell.

db bench press:
set 1: 85 x 15
set 2: 100 x 12
set 3: 110 x 10
set 4: 125 x 10 Failure

db decline bench
set 1: 85 x 12
set 2: 100 x 12
set 3: 100 x 10
set 4: 100 x 10

military press: (front)
set 1: 135 x 10
set 2: 185 x 6
set 3: 155 x 9
set 4: 135 x 10

side lateral cable raises
set 1: 40 x 12
set 2: 40 x 12
set 3: 40 x 12
set 4: 40 x 10

front plate raises:
set 1: 45 x 10, 35 x 10
set 2: same
set 3: same
set 4: same these were killer.. loved them

shrugs: using hs machine
set 1: 2 plates ea side x 20
set 2: 3 plates ea side x 20
set 3: 3 plates, 1 quarter each side x 15
set 4: same

close grip bench:
set 1: 155 x 10
set 2: same
set 3: same
set 4: same (not a stong one for me and gettin tired)

dips
set 1: body weight x failure
set 2: same
set 3: same
set 4; same

that was it for the day i left feelin insane man it was jsut awsome the pump i had was insane!!:) tomorrow i start am cardio so i hope that goes well. 30 mins at what ever speed not sure yet.
ill update soon again.
thanks for following peeps

[juicetexas]

like the post man i've been following it I just haven't had much to say but wow. lookin forward to some after pics. Hell of a work out plan so far. Keep up the good work

[primetime1]

thanks for the support bro, its apprecaited, keepin a log helps me stay focused for sure. all i can see is that shredded monster come June!! the motivation i get from some bros is awsome too!

no update really, cept for some morning which went well, 20 mins at a fast walk with a few spurs of higher intesity jogging.
over all that started my day off great and im lookin fwd to tuesday am cardio again..
winny shots are killin me, the soreness of the inj are just annoying for now, hopefully they get easier to deal with.
thats it for now bros.. thanks gain for keepin up with this. and any feed back would be great.
till tomorrow.

[cnepp]

thanks for the support bro, its apprecaited, keepin a log helps me stay focused for sure. all i can see is that shredded monster come June!! the motivation i get from some bros is awsome too!

no update really, cept for some morning which went well, 20 mins at a fast walk with a few spurs of higher intesity jogging.
over all that started my day off great and im lookin fwd to tuesday am cardio again..
winny shots are killin me, the soreness of the inj are just annoying for now, hopefully they get easier to deal with.
thats it for now bros.. thanks gain for keepin up with this. and any feed back would be great.
till tomorrow.

Right on - I found that doing a little jog after an injection helps ALOT w/ the soreness. That and inject right after a hot bath/shower...

[primetime1]

tuesday... oh you know its leg day!!

so well today was a good day, nice and ready to blow the wheels up, nutrition was great all day and i was just pumped to get in the gym.. lots better than last week with exception to a sore glute from that damn winn shot..
heres how the day goes

squats:
warm up: 135 x 20
set 1: 225 x 15
set 2: 275 x 12
set 3: 315 x 10
set 4: 225 x 12

leg press ( new machine) worked well.
set 1: 3 plates ea side x 15
set 2: 3 plates ea side x 15
set 3: 4 plates ea side x 12
set 4: 5 plates ea side x 10

super set leg curls and extensions (below is for each exersise)
set 1: 4 plates x 15
set 2: same
set 3: same
set 4: same

by this time i was feelin nautious but damn my legs were feelin SWOLE!!

finished with standing calve machine.
4 sets 300 lbs on machine. rept to 20-30 ea set
inbetween sets i did no weight calve raises , rotating my toes as usuall for the full effect.
did about 10 cool down laps to get my legs back and hit the jump rope for 10 mins after that.... the sweat drips off me. love that effedra!!
ok well 220 today and goin down, cant wait to hit 215.. or where ever i am to get to 10 % bf. booyyyy!!!!.. ok well thats it for tonight i gotta eat..
thanks for following and peace

[juicetexas]

hey primetime just wondering have you had any sides from the test or the fina. If so just wondering what they are.

[primetime1]

so far bro, no real bad sides at all, while on tren i only had a few nights of crappy sleep and sweats. as for test, i dont really notice any sides from that, i was thinkin maybe i need to bump it up though ive been using 500mg / week for a few cycles now, but still gettin great gains, but i want more strength so maybe next go itll be 750.
other then that im enjoying all the posistives of this combo, and really feel ill run something very similar next cyc..

[juicetexas]

Cool bro i'm glad to hear that. I am about to start my bulking cycle and I have learned so much from the threads and posts it's unreal. When I do It will be my first. I have researched a lot and I was just gonna start with a small cycle for a couple of reasons. One, I am a big guy 6'2" about 225 b/f arround 18% and I want to burn some more fat before I do a cycle. Also I have a few buddies that did winny alone and looked pretty good after. Since I have been reading from this site I have decided to do a full bulking cycle before I do any winny, because I want the mass along with the cut. Again man keep up the good work, and I alwase look forward to your next post...

[primetime1]

boulder day!!!!! i dont know which i like more.. gruling tuesdays or sick ass thursdays... either way the results are sickning!!
heres how the day went..

db shoulder press:
set 1: 70 x 15
set 2: 85 x 12
set 3: 95 x 10
set 4: 105 x 6
set 5: 95 x 8

lateral raises super setted with front delt raises
set 1: 40 x 15
set 2: 40 x 12
set 3: 40 x 12
set 4: 40 x 12

set 1: 30 x 15
set 2: 30 x 12
set 3: 30 x 12
set 4: 30 x 12

bb shrugs
set 1: 225 x 20
set 2: 225 x 20
set 3: 295 x 12
set 4: 295 x 12

finished boulders up with the HS shoulder press for drop sets.
set 1: 3 plates ea side x 10
set 2: same
set 3: 3 ea side x failure, 2 ea side x failure, 1 ea side x failure


well, a typicall sick day blowin up the boulders with my crew.. felt awsome to put 105s up for presses and get em solo. felt huge as shi t and strong as an ox. the pumps i get while workin out are just unreal man.. my shit looks swole as hell.. wish i could take a pic in the gym cuz its never like that outside of there. i hit the jumprope for 10 mins, stop and go but im gettin much better at this again and am able to switch the tempo, jumps, rope speed and all that good jump ropin ish.. it gets me sweatin and heart beatin quick too.
striations are comin out on the shoulders along with some nice viens and hot damn i love that shi.. i cant wait for spring to come to get on the track for some spring to shred the hellz up.. nark, if you still following, shreddedness is just round my corner...
thanks for following bros. im out for tonight .

Jt: sides were very tolerable so far so thats a big plus, im glad your enjoyin the log, as im enjoyin it tons too, i apprecaite all the input from you brothas out there. also, you are pretty good size with that stats, once you get that bf down itll be night and day, and youll llook monsterous. good luck with your run when time comes.

[primetime1]

fridays back and bi day:
i dont remember everything, most of it but its gonna take a while to get it all down so heres the break down of it.
3 sets chins
4 sets cg pull downs
4 sets wg seated rows
4 sets 25lb plate hyper extensions
4 sets standing bent bar curls all to failure
4 sets standing db curls to failure

mondays chest and tri

bb flat bench
set 1: 225 x 12
set 2: 275 x 10
set 3: 315 x 6
set 4: 275 x 8
set 5: 225 x 6

db decline:
set 1: 85 x 10
set 2: 85 x 10
set 3: 95 x 10
set 4: 95 x 10

peck deck
set 1: ??? x 15
set 2: ??+ x 12
set 3: same
set 4: same

cable crosses:
set 1: 70 x 10
set 2: same
set 3: same
set 4: same

tris:
skull crushers:
set 1: 85 x 10
set 2: same
set 3: same
set 4: same

dips
3 sets body weight strict form keepin my legs in front to focus on tri (buddy holding legs)
all sets to failure (not much left)

hit the cross trainer for 25 mins and felt great afterwards
today i was feelin pretty thick, im sure its due to the loadin of carbs all weekend while some family visited. was back on track today with my diet so that was good. not much to report other than the me lovin this cycle, and the gains its broght with it so far.

ok so thats all, thanks for following nite

[primetime1]

tuesdays leg day:
yesterday was a good leg day as i really liked the switch from parallel squats to the ass to the floor squats, i dont do these but i figured itd be a good change, hit it up a bit lighter and see how it goes..


warm up stretch
set 1: 135 x 15
set 2: 225 x 12
set 3: 225 x 12
set 4: 225 x 12
set 5: 275 x 12

all i can say was these destroyed my quads, i felt them working extreamly hard to blow up from the floor up. over all i liked them.

super set leg curls and leg extensions:
below goes for both:
set 1: 180 x 15
set 2: 180 x 15
set 3: 180 x 15
set 4: 180 x 15

seated calf raises:
set 1: 70 x 20
set 2: 70 x 20
set 3: 70 x 20
set 4: 70 x 20 all sets rotated toes in out center.

also hit the standing calf raise machine for 1 set 300 x 18, pretty much failure. my legs were killin me by then so i called it a day. downed my pwo shake and headed home.

thats it till tomorrow shoulder day, stay tuned for that.
thanks for following.

[primetime1]

boulder day!!
today was a good day in the gym.
heres the work out:

db shoulder press:
set 1: 60 x 15
set 2: 100 x 10
set 3: 100 x 8
set 4: 100 x 8
set 5: 80 x 10

super set front delt plate raises with one arm lateral raises
( note, i do this in an inclined bench holdin my body against it with one arm, with the other i do a single arm lateral delt raise. this focuses on the delt, front and medial pretty damn nice.)

1 arm laterals
set 1: 20 x 12
set 2: 20 x 10
set 3: 20 x 10

front delt raises
set 1: 45 x 10
set 2: 45 x 10
set 3: 45 x 10

bb shrugs
set 1: 225 x 20
set 2: 225 x 18
set 3: 275 x 15
set 4: 275 x 12

lastly, i finished up on the HS shoulder press
set 1: 3 plates ea side x 12 ( 135lbs ea side)
set 2: same
set 3: drop set, 3 ea side x failure, 2 ea side x failure, 1 ea side x failure

hit the jumprope for a 500 count.. didnt have clock to look at so i just counted my jumps, this always get me sweatin and heart rate going.
after that i hopped on the cross trainer for 20 mins and came out drenched.
so today was a good day.. startin to notice more vascularity i think, in the gym anyways.
so thats it for today. ill update tomorrow after back and bis.
thanks for readin and any feed back is always appreciated.

[Narkissos]

Just checking in bro.

What're your current stats? :)

[Black R/T]

youre lookin like a beast bro, thats some serious progress. keep it up, im subscribed

[primetime1]

back and bi day

chins
3 sets to failure between 8-10 reps

wide grip lat pulldown
set 1: 150 x 12
set 2: 150 x 12
set 3: 170 x 10
set 4: 170 x 10

seated cg row
set 1: 150 x 15
set 2: 150 x 15
set 3: 175 x 12
set 4: 200 x 10

seated rear db flys
set 1: 20 x 12
set 2-4: same

good mornings: light weight
sets 1-3: 95 x 10

bis:
standing bent bar curls:
set 1: 75 x 12
set 2: 75 x 12
set 3: 75 x 10
set 4: 75 x 8
set 5: 55 x 12

standing db curls:
set 1: 35 x 10
set 2: 35 x 10
set 3: 35 x 10
set 4: 30 x 10

seated machine curls:
2 sets with the hammer grip
35 x 10 ea

my arms were toasted by the time i was 2nd set of bent bar curls.
ive been noticing more vascularity by the day. today when i while doin curls i could see the one down my arm was gettin more visible and also started to squiggle alil bit, f in awsome!! id love to have some gardne hose veins chillin down the bis. cardio was nill today since i was in a hurry to get home for dinner. only one more week left of test and 24 more days of winny
im goin to hit up hcg this up coming week to right before pct so hopefully recovery is easier with that. goin im this time stead of sub q, so if anyone has some suggestions as to which is better id appreciate it , also was considering gettin some clen for pct also but not sure

as per narks request. current stats for weight as of today was 221. still holding with in the 220-227 range. bf is unknow till the end of march so ill update then. visually i feel im gettin leaner and harder, more definition and more vasularity also.
the past couple of weeks its been a bit harder to eat every 2 hous with work being so busy but im def eating 5 time a day, not including pwo shake.

im goin to pick up some more protien this weekend so ill let ya all know what i come back with.

thats if for today, hope all yous have a happy st patties day.. tomorrow is my bday so ill be goin out to celebrate, but still holding off on the drinkin, maybe enjoy a few beers but nothing to sweat.

ill update after a possible sunday work out, thanks for following

[Narkissos]

First off:
HAPPY BIRTHDAY MAN!

woot!

as per narks request. current stats for weight as of today was 221. still holding with in the 220-227 range. bf is unknow till the end of march so ill update then. visually i feel im gettin leaner and harder, more definition and more vasularity also.


:thumbsup:

Looking foward to the updates.. and pics

~Nark

[primetime1]

nark thanks for the bday wishs bro.. was a good time
anyways heres the work out for todays chest and tris.

db flat bench.
set 1: 80 x 15
set 2: 95 x 12
set 3: 110 x 10
set 4: 120 x 8

bb incline
set 1: 135 x 12
set 2: 185 x 12
set 3: 205 x 10
set 4: 225 x 8

db decline
sets 1-4: 85 x failure (got to 6-8 reps)

peck deck
sets 1-4: 155 x 12

tris:
skullcrushers
set 1-4: 85 x 10

superset revers pull downs and rope pull downs.
rope:
set 1: 90 x 12
set 2: 80 x 10
set 3: 80 x 10
set 4: 80 x 10

reverse pull downs:
set 1: 90 x 12
set 2: 80 x 10
set 3: 80 x 10
set 4: 80 x 10

that was it for tonight. was a fast paced work out 1.25 hours worked out solo cuz im working late for the next few weeks so im hittin the gym up between 8-9 pm before i head home.. i felt strong today, i felt more pumped while workin out also. i had more meals prior to working out so maybe that helped out some. nothing mure more to note on. tomorrow im hittin up some hcg till the end up my run, thursday is last shot of test :( then its 3 weeks of winn left and pct.. so far im pleased with the results from this cylcle. im hopin that with in the next few weeks i can turn it up some how with the cardio and try and lean out while on the win.

thats it for tonight.. hittin the sheets till tomorrow. thanks for following

[primetime1]

tuesdays leg day

started off with squats

set 1: 135 x 15 ( ass to floor all sets)
set 2: 225 x 12
set 3: 225 x 12
set 4: 275 x 12
set 5: 275 x 12

standing calve machine
set 1: 340 x 20 toes straight
set 2: 340 x 20 toes out
set 3: 340 x 20 toes in
set 4: 340 x 30 .. changin ever 10 reps..

super set
leg curls
set 1-3 180 x 15

leg extensions
set 1-3 180 x 15

took like 10 cool down laps cuz i was nuatious as hell after this. was done with this in like 40 mins
started to take some yohimbe this week, not sure if thats what kicked this session up but damn i was feelin it or something.
thats it for tonight. next few weeks is goin to be harder lifint solo and late at night but, dedication gets it done.. seeing myself shredded by june keeps the motivation.
thats it for tonight.. peace out

[primetime1]

man its 10 41, late ass night for me but im feelin dam good.
its thursday so you all know what day that is.. BOULDER day!!!!
gym session was 1 hour and it was insane.
started with
BB military presses ( front)
set 1: 135 x 12 warm up
set 2: 155 x 10
set 3: 185 x 10
set 4: 205 x 6 failure
set 5: 155 x 10

bb shrugs, in between sets above.
sets 1-4: 225 x 15

db lateral raises supersetted with front plate raises:
1-3: 40 x 12
1-3: 45 x 10

hit the HS machine for some burners and drop sets, i love endin with these. massive pumps
sets 1-2: 270 x 10
set 3: drop set 3 plates ea side x failure, 2 plates ea side x failure, 1 plate to failure.

thats it for today, i felt great in there, no time for cardio as its gettin late and im tired from work all day. these long days throw my routine off bid time.
wieght today was 222 and well, honestly im lovin the mirrors in the gym, keep seeing this green monster thing lookin back at me.. ill get there, the abs are only sprinting days away. one thing im lookin foward to for post cycle in the sprintin sessions i have planned for days off the gym, also goin to try the iron man HIT program for a 3 day a week go. this way theres 2 days of hard cardio on the track which should shed the fat off me belly. :)

ok bros, thats it for tonight, thanks for following and the feedback is appreciated.
pics at the end of the month possibly.
peace

[Narkissos]

Nice leg session :thumbsup:

Looking foward to the end-of-the-month update. :)

[primetime1]

finally back with some time to post up my work outs.. been crazy busy with work and overtime.. sucks cuz its throwin off my life routine but i gotta deal and get ish done.. so.. yeah ive been squeezing my work outs in after work and past weekend.
heres fridays back/bi done on saturday
mondays chest / tri done on sunday
tuesdays legs tonight
thursdays shoulders tonight


chins
4 sets to failure

bent over rows
set 1: 135 x 15
set 2: 155 x 12
set 3: 155 x 12
set 4: 155 x 10

seat cables ( rope pulls) dont know the name but using the tri rope, spreadin it and bring it back to your chest area, squeezin the middle area lats
sets 1-4: 50 x 10

cg lat pull downs
sets 1-4: 155 x 10

standing db curls
sets 1-3: 40 x 12

standing bent bar curls
set 1-3: 85 x 8 -10

had a real good day in the gym saturday, felt real pumped and swoll cuz i ate up (carbed up!) the night prior and durrin the day prior to working out

chest and tris
incline cable flys
sets 1-4: 60 x 12

db flat bench
set 1: 90 x 12
set 2: same
set 3: 110 x 10
set 4: same

incline db
sets 1-4: 80 x 10

decline bb
set 1: 185 x 10
set 2: 205 x 10
set 3: same
set 4: 225 x 7

tris
skullcrushers
sets 1-4: 85 x 10

superset reverse grip pulldowns with rope pull downs
sets 1-2: 90 on ea, 15 reps
sets 3-4: 80 on ea, 12 reps

shoulders hams and quads
hs shoulder press
set 1: 180 x 15
set 2: 270 x 12
set 3: 360 x 10
set 4: 450 x 6 had a spotter helped a bit not sure how much but i know it was heavy and felt insane!
set 5: drop set from 3 plates to 1, the same i usually do, but hot damn the pump i got today is feeling great.

lateral raises
sets 1-4: 40 x 12

front delt raises
sets 1-4: 35 x 10

leg extensions supersetted with leg curls
sets 1-4: 180 x 15

i had to cut this short today as ive been workin a ton and late, planning work outs on the weekend to make sure i get em all in and stuff so thats cool
today was a great day for shoulders even though i only did 3 exersisess i felt huge, i need some gym pics like narks got, maybe some b & w cuz holy shit im lookin big if i dont say so my self, i wish i had that insane pump all the tiem, viens are starting pop out all the time, i love that too, have 13 days left of winny and then im startin pct. startin my sprint work out as soon as im done with our quartly close at work.

also, tryin to think of a nice routine 3 day split to maintain my gains while i increase cardio to cut up.. anyone have thoughts on this id appreciate the feedback. i plan on doin my sprintin circuits tues and thurs while workin out
m w f. with mt bikin on the weekends.

ok thats it for tonight . thanks and peace

[Narkissos]

Hey prime.. thanks for updating.

Personally i'd like to see you up the ante on your back workouts... Namely the rowing movements

Holla

~Nark

[primetime1]

well, ive been slackin on keepin up wiht my posting here, mostly cuz ive been gettin home late from work and hittin the bed to repeat it next day, been gettin ready for this for a while now cuz i knew it was comin but still ive been makin it to the gym and by tis week end ill be back on track with work out schedules

hit up chest on saturday
went like this.
flat db bench
set 1: 80 x 12
set 2: 95 x 12
set 3: 105 x 10
set 4: 120 x 8
set 5: 130 x 6

incline cable flys
set 1: 50 x 12
set 2: 60 x 12
set 3: 60 x 10
set 4: 70 x 8

decline bb bench
set 1: 135 x 15
set 2: 185 x 12
set 3: 225 x 10
set 4: 225 x 8 was feeelin fatiqued by now..

peck deck.
sets 1-4: stacked it but only got between 6-8 reps..

that was it for saturdays work out.. sunday i hit a 10 mile single track mt bike ride in the woods near me which was awsome.. it was all hard riding and my legs were feelin this, though usually i get some fatigue while ridin out , this time i didnt and was able to push it hard the whole time. felt great.
so this brings me to tonight which i didnt hit the gym but tomorrow and rest of the week will get me back on track.
been hittin hcg every few days and the winny is almost done.. pct is aorund the corner
gains ive made tis time around have been great but im more pumped about my track sessions soon to start so i can finally drop the last bit of fat off my ass.

thhats it for tonight bros.. to those who are chckin this.. thanks for doin so.. any info that would be benificial to my goals are appreciated.
peace

[Narkissos]

well, ive been slackin on keepin up wiht my posting here, mostly cuz ive been gettin home late from work and hittin the bed to repeat it next day,

Don't worry about not posting.. as long as you're being consistent off the board i couldn't ask for more :thumbsup:

~Nark

[Iceman69]

More pics please!

[2.minutes]

More pics please!
we're waiting :aaGreen22

[primetime1]

finally got back to the gym at my regular time afterwork yesterday. it felt great to be back there at my normal time with my normal crew. i had to pick up a few things in order to get back on my regular schedule so tonight after shoulders ill be good as gold again.
work out went like this.

squats
set 1: 135 x 15 warm up
set 2: 225 x 12
set 3: 225 x 12
set 4: 275 x 12
set 5: 275 x 12

superset leg curls and extensions
sets 1-3: 180 x 15 with nice hard longer squeez on top of ea rep

this is were i really notice a difference in my legs with the winny as they were more solid and vieny than ever before, after these sets i was nautious cuz i bang through all my leg stuff in like 30 mins took a few cool down laps to ensure no puking then hit bis and tris up
went like this
bis:
standing db curls
set 1: 45 x 10
set 2: 50 x 10
set 3: 55 x 7
set 4: 50 x 8

seated preachers
set 1: 75 x 15
set 2: 95 x 12
set 3: 115 x 10
set 4: 75 x 15 burn out

superset tri rope pull downs with reverse grip pull downs
sets 1-4: 90 x 12 on ea wasnt anything super strenuous but it was all i needed to pump the bloood nicely into the tri and hot damn my arms were swoolllllleedd up after this!!! i was feelin awsome after workin out yesterday, im sure you all know how it is to not be on your normal deal cuz it sucks but damn after yesterday im lovin it and feelin insane. this is my last week of winny and ive been hittin up some hcg every few days, hope fully recover is a sinch and the gains are maintained more easily.

thats it, ill update later tonighit after boulder day!
thanks for following as for pics, this week sometime possibly if i get the time, may try to get some black and whites in the gym sometime cuz its pretty dead in there on the weekends and some nice shots all pumped would be cool .
also, ill be gettin my bf done soon with hopes to see a smaller digit appear.
peace till later

[primetime1]

ok well i hit thursday with my usuall shoulder work out and it feels insane great to be back in the gym normal time.. energy is much better and explosive with my lifts.. really feeling good.
started out with arnolds!
set 1: 60 x 15 warm up
set 2: 70 x 10
set 3: 75 x 10
set 4: 80 x 10
now when i do these i see alot of ppl always drop their elbows kinda dowin in front on their chest, i dont do this as i read somewhere that you shoudl bring the dbs acorss your face area keepin your shoulders more perpendicular to the floor.. anyone correct me if im doin these wrong.. ill look cuz i think it ws in arnalds encyl

super set db side lateral raises and front delt raises
both exersices:
sets 1-3 45 x 10-12
also setted db shrugs with the above at:
sets 1-3: 95 x 10

finished upwith the HS shoulder press machin for a final burn.
sets 1-4: 275 x 15

fridays back day.. omg it was sick yesterday was one of my best back days..THANKS NARK for the motivation check it out:

chins:
set 1-4: bodyweight x 12 (some assisted towards end to push it, but also made some variations 2 sets i did chins the usually way and broguth my chin above the bar wide grip, the other 2 i would change my position and bring myself leanin back more not goin full up but bringing my chest more to the bar with wide grip, i dont know its kinda hard to explain but i hope someone might know what im talkin about..
onward.
1 arm rows
set 1: 85 x 12
set 2: 95 x 12
set 3: 95 x 10
set 4: 95 x 10

seated cable rows
set 1: 175 x 10
set 2: 200 x 10
set 3: 250 x 9 ish..
set 4: 25+ x 8

seated cable row with rope to chest, hits inner back area nicely
sets 1-4: 60 x 10

over head striatus pulls (SP)
set 1: 55 x 20
set 2: 75 x 15
set 3: 75 x 15
set 4: 85 x 12

bis
standing bent bar curls
sets 1-4: 75 x 10 this was sick!! loved seein my big blow up in the mirror as i super seted the above with the above pulls. arms are gettin nice :)

concentration curls on the preacher
set 1: 45 x 8
set 2: 40 x 8
set 3: 35 x 8
set 4: same

love the ecy stack im addin to my daily mix, gives me energy and helps burn the fat im feelin animalish in the gym and ppl just keep sayin im lookin huge, and it feels good :) ive never had this many ppl compliment me on my bod before so i guess something is going on here
well thats it for now i gotta roll.
ill post up afteer mt biking tomorrow possibly
peace

[primetime1]

ok, well last week i didnt get to posting any of my work outs, just was alil lazy with getting online with enough attention to get em down, i had a really great week of work outs and was looking nice and tight still.
mondays chest day:
set 1: 225 x 12
set 2: 275 x 10
set 3: 295 x 10
set 4: 315 x 6

incline bb
set 1: 185 x 12
set 2: 205 x 10
set 3: 225 x 8
set 4: 225 x 8

decline dbs
set 1: 85 x 12
set 2: 95 x 10
set 3: 95 x 10
set 4: 95 x 8

incline cable flys
set 1: 50 x 15
set 2: 60 x 15
set 3: 60 x 15
set 4: 70 x 10

tris
supersetted pulldowns (rope) and reverse
sets 1-4: 90 x 12 for ea side

tuesdays leg day
back wasnt feelin up to squating so i subbed in this leg machine we have, seated with back support, very similar to a parrallel squat form and they felt nice
set 1: 2 plates ea side warm up x 15
set 2: 3 plates ea side x 15
set 3: 4 plates ea side x 12
set 4: 5 plates ea side x 12
set 5: 5 plates ea side x 10

super set leg curls and extensions
sets 1-4: 40 plate ea machine sets to 15 on ea exercise

standing calf raises
sets 1-4: 320 x 20 reps ea, always rotating angle of toes

hit up some cardio after this with the jumprope, calves feel so pumped after this.. ended here.

weds day off.

thursday
boulder day
started out with HS shoulder presses since i wanted to to do something different
set 1: 2 plates ea side warm up x 15
set 2; 3 plates ea side x 12
set 3: 4 plates ea side x 10
set 4: 5 plate ea side x 6
set 5: drop set from 3 plates to one all to failure

did i mention i love how pumped my boulders get after this.. loved this stuff, onward!
no super sets today,

lateral side raises with cable:
sets 1-3: 40 x 12


front raises with cable
sets 1-3: 50 x 10

shrugs on this machine i dont normally do but gave it try, felt decent
set 1: 2 plates ea side x 15
set 2: 3 plates ea side x 15
set 3: 4 plates ea side x 15
set 4: same

upright rows:
sets 1-4: 95 x 10

favorite day closed out with a swolleness like no other..

fridays back and bi day... added some tris as well

weight as of friday was 224 and lean looking.

started with chins,
sets 1-4: body weight x as many as i could get, some with assistance, but got about 12 in ea set.

seated rope pulls:
sets 1-4: 60 x 12

one arm rows:
sets 1-4: 90 x 10

hyper extensions:
set 1: body weight x 15
sets 2-4: +25 lbs x 15

bis:
standin one arm dbs:
sets 1-4: 50 x 10
these were done nice and controlled with a squeez on top ea rep

standing bent bar curls, buddy curls
2 sets (1-12 reps) worked with 55 lb bar.

tris:
skull crushers :
set 1: 85 x 12
set 2: 95 x 12
set 3: 105 x 10

super set pul downs (rope./bar)
sets 1-3: 90 ea side x 12 for ea exercise.

that was it for the week, over all had a great week of lifting and eating. over the weekend my diet wasnt so on key so im sure the weights up a bit but nothing to worry about.
starting the HIT program today with my crew at 530 so i hope that goes well, and im startin some track work outs tueday and thursday as well.
this week ill try and keep this updated on a regular basis so i can keep posted from my pct that starts tomorrow, last day of winni :(
so far my gains have been quite good and im impressed with the outcome thusfar, hopefully i can retain these nice solid gains and be ready to possibly go back on come fall.
also food for through, next cycle im goin to plan a shorter run, with some possibly higher dosages as i feel after running so many at 500mg it may not be enough after this go. we will see though.

thanks for following all, peace

[The Moose]

Hey man I read through your thread and looks like you've made some very nice progress along the way, I'll be running a similiar cycle starting in May and I was just wodnerign what type of Tren you ran, was it Enanthate or Acetate?
Thanks Bro

[primetime1]

Moose: for the 1st 8 weeks i ran tren a at 150-225mg eod, imo its the better choice since you can stop running it if sides become too much, as for this cycle, it was by far one of the best ones ive run.

[primetime1]

first day trying the iron man HIT method and it was a great day. ive never tried something outa my nomal ways of training so this is very different for me. but today i felt real strong with all my lifts so im really diggin that.
hopefully keeping this log will show some nice improvements even while coming off.
heres how it went.

chest: incline bb
set 1: 135 x 15
set 2: 205 x 15
set 3: 205 x 15
set 4: 255 x 8
set 5: 275 x 6

shoulders: HS shoulder press
set 1: 180 x 15
set 2: 180 x 15
set 3: 320 x 6
set 4: 320 x 6

tris: decline skull crushers
set 1: 75 x 15
set 2: 75 x 15
set 3: 115 x 6
set 4: 115 x 6

shrugs: barbell
set 1: 225 x 15
set 2: 225 x 15
set 3: 315 x 6
set 4: 315 x 6

no abs, diet and cardio will get these soon enough:)
hit the jump rope for about 10 mins
today was a great day and i enjoyed this new work out, im looking foward to see some awsome results.
today i got my deit back in order so the rest of the week should be nice and tight.
thats it bros. im out to get some grub. peace