JROKK SD Log

[JROKK26]

I've been keeping a log in a notebook for a while now. I hope by
starting one here I can help someone else as all the info from other
logs has helped me (Tanks SD log was very helpful). Also all the feed
back has been great, thanks nsa and Manpretty for your help and advise
in putting this together.
So this is what I've set up....

Methyl Vol (same compound as SD w/Nitric Oxide and liver support supps
20mg 4 weeks (may bump to 30mg last two weeks ***ending on how I feel)

Support Supp. (not including what's in the Methyl Vol)
Red Yeast Rice 1200 mg
Silymarin (milk thistle extract) 1600 mg
NAC 1200 mg
Hawthorn Berry 1550 mg
Saw Palmetto 300 mg
Policosonol 20 mg
Celery Seed Extract 150 mg
Nettle Root 250 mg
Idebenone 100 mg
Niacin Flush Free 1000 mg
ALA 200mg

PCT
.25mg LiquiDex(AR-R), ******* 6 caps ed, and Clen 4weeks

I had been cutting for about a month w/clen got down to 198lbs from
209lbs and got sick 2 weeks ago w/a nasty stomach bug couldn't hold
down any food for about 4 or 5 days went down to 190lbs which sucked. I have
been consistent for about 6 months lifting 4 to 5 days a week without
any time off so I decided to take last week off and do nothing but a.m.
cardio 6 straight days and got my diet back on track after being sick.
I've notice a loss in strength over the last month, so I hope this
cycle helps me retain size and strength while cutting BF.

Goal is to be 200lbs 11-12% BF and get about 30lbs to 40lbs strength
increase across the board after 8 weeks 4cycle/4PCT

Current Stats:
30 years young
5'11
194lbs
~14% BF

Mon. 3/26/07 was day one first cap taken at 9AM next at ~4PM workout at 5:30
Chest

Incl BB Press
Warmup
135lbs-12
185-3
205-2
225lbs-6/4 Was doing 245lbs 3 weeks ago :icon_piss
185-8
drop set 135-8

DB Flat
75lbs-10
85-6/5 doing 100lbs 3 weeks ago :frown:
drop set 45-12

Dips
BW-10/8/8

Mach. Fly's
135lbs-10/7
105-7
drop set 60-20

Cables
40lbs-20
50-20/10
drop set 30-12

PWO Cardio 30min

[JROKK26]

Tues 3/27/07 first cap 9AM second ~4PM WO at 5:30
Back

Pull ups
BW- 12/12/10/8

Deadlift
185lbs-12/8/7
drop set 135-12
Straight leg 135-12
Did these nice and slow it's been about 5 weeks since the last time and a was at 225lbs

Cable pull down
Wide 130lbs-12
150-10
Close rev. grip
150lbs-10/10

Hammer Iso Rows
3 plates each side
4sets x 8 reps

PWO Cardio 30min

[JROKK26]

Wed. 3/28 AM Cardio 40min. Nothing to speak of yet no head aches, not feeling lethargic, BP is fine, libido is normal. Looking forward to week 2 and 3 from what I understand that's when it really gets fun. Legs tomorrow:7up:

[notorious_mem]

good luck

[JROKK26]

Thanks for your support notorious

Thur 3/29 Legs

Leg Ext.
150lbs-12
165-10
180-8
195-8
205-6

Squat
230lbs-12
250-10
270-8
290-6
drop set 180-12

Leg Press
10 plates 3sets x 8reps

Leg Curl
140lbs-3x8

Calf Raises Standing
10 plates 3x20
seated
110lbs-3x20

Tomorrow AM cardio/shoulders

On a side note muscles do seem a little tighter or harder today:scratch:
Hope that's a sign of things to come:aaGreen22

[UpstateTank]

just wait till wk 2 broski...yer gonna be in for a HELL of a ride :D

[JROKK26]

thanks Tank, that's what I've read...can't wait. I hope that week and half of rest helps in the long run too. I know this week I feel pretty weak though.

[number twelve]

keep workin bro youll be a beast 2 weeks from now.

[JROKK26]

Thanks 12:7up: followed your log too, that's what finally helped make up my mind

[number twelve]

had glad i could be an inspiration for others :lol:

[nyjetsfan86]

number twelve youre so inspirational i wish i could be more like you

[JROKK26]

right on bro, your starting one up again in april? week or two right?

[JROKK26]

Fri 3/30
Shoulders

Seated DB Mil. Press (slight incline)
45ibs warm up-12
65lbs-10
75-8/8
80-5
drop set 45-12

Hammer shoulder press
2 plates/side
7/4/4
drop set 1 plate/side-10

Super sets
front/lateral/rear DB raises
30lbs-8/8/8
30lbs-6/6/6
20lbs-12/12/12

DB Shrugs
90lbs-3sets x 12reps

PWO Cardio 30min

I'm starting to feel my appetite increase. I've been hungry all day today it's been hard to stay on the diet but so far so good. Also noticed I was a little more vascular today. Tomorrow H.I.T. cardio (cycling) I’ll hit a little bi’s, tri’s, and abs before with about 20g BCAA too. 5 days in so far so good
:7up:

[mg316]

Has the NO been helping with the lethargy?

[JROKK26]

not feeling lethargic at all yet...so I haven't been using anything prewo except BCAA, vit. C and E

[MartyMcFly]

Tues 3/27/07 first cap 9AM second ~4PM WO at 5:30
Back

Pull ups
BW- 12/12/10/8

Deadlift
185lbs-12/8/7
drop set 135-12
Straight leg 135-12
Did these nice and slow it's been about 5 weeks since the last time and a was at 225lbs

Cable pull down
Wide 130lbs-12
150-10
Close rev. grip
150lbs-10/10

Hammer Iso Rows
3 plates each side
4sets x 8 reps

PWO Cardio 30min


You know straight leg deads are for hamstrings.

[JROKK26]

You know straight leg deads are for hamstrings.
Yea, usually don't do them at all but the weight was so light just felt like doing a quick set and tried to focus more on lower back, good looking out though.

[JROKK26]

I feel like a Fat ass :1laugh:
Sat. 3/31 AM
Did about 20min of various ab routines, H.I. cardio cycling class for an 1 hour. I was going out of town and had all kinds a sh*t going on Sat. only had time for a pre-wo shake and pwo shake both with protein, oats and banana. But that was it till about 5PM:frown: Was in Orlando for the night went to this awesome steak house, Texas de Brazil.... had the best salad and all kinds of different cuts of steak and pork:aaGreen22
had about 4 beers and 1 shot of patron that night :no: I know, I was trying to be good too....a slice of pizza and a steak and cheese sub last night. I haven't cheated like that in a while... today I'm feeling gluity as F**K and ready to kill it in the gym this week. I think I'll do 3 AM cardio sessions, pwo cardio every day, and Sat. do H.I. cardio cycling again. I'll lower my carb intake a little this week as well. I did double my supps on Sat. and Sun though hope that helped a little:scratch:
Today Chest /tri's PWO cardio 30min.

[JROKK26]

server problems

[JROKK26]

delete posted again

[JROKK26]

Damn again hope this all gets fixed

[JROKK26]

Mon. 4/2
Chest/Tri's
Incl. BB Press
135lbs-12 warmup
185-5
225-6/4
205-7
DS 135-12

Hammer Wide Chest
2plates/side-12
3plates-6/5
2plates-10
DS 1 plate-15

DB Fly's
45lbs-2x8
35-2x8

Cable free motion
50lbs-20/20
35-15
25-15

French Press
Back-to-back
20lbs/arm-15/12/10

Cable tri's
110lbs-15
120lbs-2x12

30min PWO cardio

I think Sat. night set me back a little :no: won't do that again. No increase in strength yet....no sides at all to speak of either
:scratch: I think I will be bumping up to 30mg ed for the last 2 weeks

[JROKK26]

Go Gators!

[JROKK26]

Tues. 4/3
Back/Bi's

Pull-ups
BW-3x12
rev. grip-12

Deadlift
185lbs-8
205-8
225-6/4
185-8

Cable Wide Pull-down
160lbs-3x10

Cable Rows
160lbs-3x10

DB Seated Alternate Arm Curls
35lbs-2x8
Super Set DB Hammer Curls
35lbs-2x8
Drop Set
20lbs-20/arm

PWO Cardio 30mins

I should be able to do more on the Deads but the damn if I can grip the fvcking bar once I get to 225lbs+:0icon_pis it sucks. I've tried straps but I don't think I'm using them correctly, :scratch: what's the trick? I do have a all round good feeling, recovery has been real good this week too, not really swore just enough the next day to feel like I work though, no bad sides, feel like strength is coming back to where it was about a month ago. Going to bump to 30mg for the last 2 weeks. I missed AM cardio today, so I'm going to do the H.I. cycling class for an hour tonight. AM cardio tomorrow and legs at about 5:30

[Schmidty]

good log so far

[number twelve]

im surprised you havent seen any gains yet. it was probably a bad idea to drink that time u did. i wouldnt cut down the carbs, i took my sd with carbs and i think it made a big differance.

-12

[JROKK26]

im surprised you havent seen any gains yet. it was probably a bad idea to drink that time u did. i wouldnt cut down the carbs, i took my sd with carbs and i think it made a big differance.

-12
Yea, it was pretty stupid to have a couple drinks :chairshot not doing it again until end of PCT when I go to the Keys on my fishing trip. I just felt like a fat ass after my Sunday cheat binge so I've kept carbs to pwo oats only the last few days and upped the protein. I'll bring the carbs back up over the next few days, just wanted to shock the system. Haven't weighed my self yet, do that on friday but I'm noticing a lot more vascular and tighter muscle. Strength did go up on all my back excerises yesterday, so I'm back to where I was before I started cutting about 1.5 months ago. I'm thinking about adding another chest day on Friday with shoulders :scratch:

12, do you have a trick with deads, when the weight get too heavy to hold? do you use straps or am I just not strong enough yet?:shrug: I feel like I could do more just have to drop the bar before it slips out of my hands

[mg316]

when you do dead lifts try changing your grip to your weak hand (palm) facing you, and your strong hand (palm) facing away from you. You should be able to handle more weight if you try this grip for deadlifting.

[number twelve]

i dont use straps until im over 3 plates, then i change from a regular grip to an alternating grip and use straps. also when i do heavy shrugs i use regular grip and dont use straps until over 3 plates.
hope it helps good luck bro

[JROKK26]

Thanks for the feed back bros, I'll try an alternating grip next week and see if that helps. Skipped AM cardio again today legs are a little tight after H.I. Cycling class yesterday we use a lot of resistance in this class and it kick my ass... went to sleep at like 10 last night. I've noticed over the last week that I'm sleeping really well at night and having some cool, vivid dreams. But not lethargic during the day at all, just feel really good so far. I'll hit legs tonight, not swore just a little tight so I should be able to loosen up by 5. I'll post results latter... ready to kill legs :evil2:

[JROKK26]

Thurs. 4/5
Legs

Squats
250lbs-12
270-10
290-8
320-6
180-12

Leg Press
10 plates-10
11-8
12-8/6

Straight Leg Deads
135lbs-3x12

Leg Ext.
180lbs-12
210-10/10

Leg Curls
160lbs-8
150lbs-2x8

Seated Calfs
180lbs-3x12

WOW that was an awesome freakin workout. I'm going to need a partner cause I think I could have done more weight on squats and presses if I had a spot. All these lifts are bests when I was bulking a few months ago so I'm about to be breaking all time bests next couple weeks if this is how it is. I know this is not much weight compared to some of you guys but hell yea:7up: Also I took a HydroxyCut Hardcore that a buddy gave me, I know alot of you guys around here hate it but that shit was pretty fvckin good. My weight is up 2lbs to 196 and I'm cutting with a lot of cardio. I think it's kickin in alright:aaGreen22

[JROKK26]

Friday 4/6

Chest and Shoulders
Incline DB Press
60lbs warm up-12
90lbs-8
95lbs-7
100lbs-5
DS 50lbs-10

Decline BB
185lbs-3x8

DB Lat. Delt Raises
35lbs-3x10

Seated Rear Delt Mach.
120lbs-10/10/8
DS 75lbs-10

Cable Upright Rows
80lbs-12
100lbs-2x8

Got a full weekend with the kids and family so got a lot of work around the house ahead, so went to knock it out this morning felt good but was short on time. Hit it quick got-r done in about 35-40min. Increased all lifts again with hardly any rest in between.:7up:

[JROKK26]

Also, I killed legs yesterday and was sure I would be swore today....a little tight but I wouldn't say I was swore at all. Recovery has been great this week. I might say better than when I did my test-e cycle. Has everybody else experienced this too. It's freakin great

[Shane35aa]

I tried cutting carbs a few days in a row last time to MM. I got so damn tired felt like a sloth, upped them and energy came back. It made a big difference it seemed in my gains also.

[JROKK26]

Yea, I've upped them the last couple days back to about 125g-150g a day. Monday did no carbs that might have been what hurt my lifts too, Tuesday 50g pwo, Wed. 50g A.M. and 50g pwo. Now I'm back to normal. Sunday Easter dinner will be my cheat meal but it won't be that bad.

[JROKK26]

Mon. 4/09
Chest/Bi's

Incl. BB
Warm up
135lbs-12/12
225lbs-6
245lbs-6
225lbs-6
DS 135lbs-15

Flat DB
80lbs-8
90lbs-10
100lbs-7/7

Dips
BW-2x12
SS
Decl. Hammer Mach.
2plates-10/10

Cable Cross (Free Motion)
30lbs-12
35lbs-10/10

Standing DB Curls
35lbs-12
40lbs-8
35lbs-10

Hammer Mach. Seated Curls
70lbs-10/10
SS
75lbs-10 > 50lbs-10 > 25lbs-10

Cable Hammer Curls w/rope
120lbs-10/10/10

Cable Curls (Free Motion)
70lbs-8/8/8

Abs

Awesome workout again Incline BB went up 20lbs and did 2 sets of 6 at 225lbs.... Flat DB at 100lbs now, so endurance has now gone up too. All round still feeling good. Recovery is great not really swore at all today and I killed it yesterday, as I did all last week and never got swore. The gains and pumps are freakin great in just 2 weeks. I did bump to 30mg yesterday and will continue this dose to the end....but I don't want it to end. :crying:

Today is back and Tri's

[number twelve]

nice job bro!

[JROKK26]

Thanks 12, not in the 300lb club yet but if I keep working hard I'll be there soon. I'll be watch your SD & PP log too.

[JROKK26]

Tuesday 4/10
Back and Tri’s

Pull-ups
BW-12/10/10

Deadlifts
225lbs-8
245lbs-7
265lbs-5 This is a personal best, I think the alt. grip really help too
225lbs-8

Cable Pull-down
^grip
130lbs-12
150lbs-10
170lbs-8

Cable Wide Grip Row
170lbs-10/10/10

Behind Neck pull-down
120lbs-10/10/10

Wide Grip Cable pull-over
75lbs-10
60lbs-12/12

Cable Tri
75lbs-12/12/12

Dips-BW
15/15/15

French Press
40lb DB-10/10
30lb DB-10

Skulls
75lbs-3x12
SS Close grip press
75lbs-3x15

Abs

:7up:
:aaGreen22
:wave2:

[number twelve]

how much weight have you gained on the deadlifts?

[JROKK26]

40lbs in one week!!!!! 20lbs more than my last personal best and that was about 3 months ago!!

[number twelve]

nice bro.
congrats on page 2! lol

[K.Biz]

i didnt even no this thread exisited. loked it over and Jrokk nice log bro. keep up the good work.

Oh yeah page 2 wahoooo

[mg316]

nice strength gains!

[JROKK26]

Thanks Bros, this is getting pretty intense never thought 1 week would bring a 40lbs strength gain!!! I guess my goals now seem a little low?? or I'm overachieving :aaGreen22 . The last two days I've lifted heavy and at a quick pace for 1.5 to 2 hours and guess what.... I'm still not really swore at all, that's crazy for a 30 years young stud like me, :lol: I will be watching you guys, 12 and K.Biz, doubling up the SD and PP, that may be next for me too, or M1T not sure yet we'll see??:evil2: I don't want this one to end.:crying: I feel really good again today and skipped a.m. cardio so I could hit legs tonight!!! Let's see if I can get my squat up to 350lbs, another personal best!!!:7up:

[JROKK26]

Wed. 4/11
Legs

Squat
135lbs-12/12 warmup
225lbs-12
275lbs-10
315lbs-6
345lbs-2 this is a personal best

Leg Press
8plates-12
10pl.-8
12pl.-8
13pl.-6 New Best

Leg Ext.
195lbs-12
210lbs-10
225lbs-8

Leg Curls
160lbs-8/8/8

Straight Leg Deads
135lbs-12/12/12

I've had no sides:aaGreen22 This sh]t is awesome

SuperDrol
:bbAily:

[JROKK26]

Thurs. 4/11
Shoulders

DB Mil. Pres
40lbs-15 warmup
70lbs-10
90lbs-6/6/6/ WOW New Best:7up:

Arnold DB Press
50lbs-10/10/10

DB Shrugs
100lbs-15/15/15/15

Upright Straight Bar Row
80lbs-10/10/10

DB Front Delts
30lbs-10/10/10

DB Lat. Delts
20lbs-12/12/12

Abs

Lethargy showed it's ugly head yesterday, did not want to get out of bed in morning and was falling asleep at work. I took 2 HydroxyCut Hardcores before lifting and had a great workout, so I guess that was my first side effect. I think it's a combination of the SD, I cut back more on the cals this week because of no cardio, and intense training all adding up on me yesterday. I didn't want to do any a.m. cardio this week, wanted to stay as fresh as possible for my lifts. I've hit some new personal bests and this has all been done on a low cal. diet!!! I'm still at 196lbs so only up 2lbs so far but strength has really gone up on all lifts 20lb to 40lbs. Remember I'm cutting too and have noticed getting more defined in my arms, shoulders, chest, legs, and an outline of my abs is starting show trough. So I'm confident that this is working well and that 2lbs is all muscle. I'm not checking my BF till the end of PCT. I'll be hitting the a.m. cardio hard the next five weeks, and I'm playing in a flag football league 3 nights a week starting Tues., which is going to give me more than enough. Plus it starts to get hot down here in Florida over the next month, the fat should melt off!!! I'm doing a light chest routine tonight and H.I. cycling class tomorrow morning.

[UpstateTank]

lethargy got you down? ester vitamin c is your new BEST friend! :D

start off with 6g/day...1g, 1hr preworkout & 1g pwo...divide the rest up evenly throughout the day

if 6g dooesnt do the trick, bump it up another couple g's!

[JROKK26]

Feel good today, but yea time to get the ester. I have complex vit. C 2000mg/cap, would that work Tank? or buy the ester?

[UpstateTank]

Feel good today, but yea time to get the ester. I have complex vit. C 2000mg/cap, would that work Tank? or buy the ester?

i dont see y it wouldnt! give it a go :D

[JROKK26]

I've been taken 4gs of it so I'll bump it to 8gs and see what happens.

[number twelve]

nice work the past few days bro.

the only side i felt was lethargy and damnnn i was lazy1

[JROKK26]

Friday 4/13 did a light chest and bi routune. Did 4 chest excerises 3 set 12-15 reps each and 2 bi excerises 3 sets 12 reps each. Sat. did 1 hour H.I cardio cycling class. Sun. off. Feel good and rested today.... last week of cycle :crying: :0icon_pis Hope the gains keep coming.... we'll see

[K.Biz]

Keep up the hard work bro. i feel like the last week the gains seem to subside well 1 because, the mind set that the cycle is going to be ending soon. also u have been kicking the sh*t out of your body for the last few weeks, and your bodys getting used to the orals.


If anythihnjg you shoudl be very happy with the 40lb increase :) i bet u could add another 15lb's to your repping if ur really bust your ass the last week, and also remeber SD will continue to help you through your pct. my lifts continued to go up through my pct. its pretty amazing :)

[number twelve]

yes it is a remarkable compound lolol

[JROKK26]

Yea def happy w/40lbs...15lbs more this week would be great so I will be busting my ass for sure. During PCT, a 5-10lb increase each week would be awesome, but i'ld be happy to just maintain these gains while I'm cutting. I'm in the right mind frame to kill it this week so today is chest.
K.Biz today is day 1 right? Good luck Bro!!

[JROKK26]

yes it is a remarkable compound lolol
:lol: :lol:
SuperDrol....
:bbAily:

[K.Biz]

Yea def happy w/40lbs...15lbs more this week would be great so I will be busting my ass for sure. During PCT, a 5-10lb increase each week would be awesome, but i'ld be happy to just maintain these gains while I'm cutting. I'm in the right mind frame to kill it this week so today is chest.
K.Biz today is day 1 right? Good luck Bro!!


Thanks bro, im destroying my chest today. about to go in about 10min cant wait.

make sure you rip it up bro, i felt like the last week when i did everything real slow it just destroyed it, try giving it a go.

[JROKK26]

Mon. 4/16
Chest

Incl. BB
135lbs-2x12 warmup
225lbs-6
245lbs-6
255lbs-5
275lbs-1 Shouldn't have done this...I pushed it too hard and pulled my left pec which effected the rest of my workout
255lbs-3
225lbs-5

DB Flat
90lbs-6
80lbs-8/10

Hammer strength Decl. Press
3plates each side
8/10/10

Cable Fly
3x10

Called it a day, did go up 10lbs on incl for 5reps @ 255lb and had a good pump going on so I did make gains just should have stayed there.... hope I didn't hurt myself too bad

[number twelve]

i would ice that pec or something

[JROKK26]

doing that right now actually

[JROKK26]

might hit it with a icy hot later too just in case

[K.Biz]

its prob nothing, mabye a minor pull unless your in severe discomfort. keep a watch on it. this happened to me about 2 weeks ago and the next time i did my chest i was fine.

also nice chest day bro!

[JROKK26]

its prob nothing, mabye a minor pull unless your in severe discomfort. keep a watch on it. this happened to me about 2 weeks ago and the next time i did my chest i was fine.

also nice chest day bro!

Thanks ,yea it's prolly nothing we'll see tomorrow how it feels also I'll not be doing 2 chest day's this week again like I've done the last 2 weeks...I think my chest could use a full 6 day break heading into PCT.

[K.Biz]

Thanks ,yea it's prolly nothing we'll see tomorrow how it feels also I'll not be doing 2 chest day's this week again like I've done the last 2 weeks...I think my chest could use a full 6 day break heading into PCT.


good idea

[JROKK26]

Tues. 4/17 A.M. Workout
Back

Pull-ups
BW 3x12

Deadlifts
185lbs-6
225lbs-8
245lbs-6
275lbs-5/2 up another 10lbs and this is a.m. on an empty stomach :7up:

Hammer Strength Iso Row
3 plates each side
3x10

Wide grip Cable Pull-down
170lbs-2x10
Behind the Neck
130lbs-10
120lbs-10

Cable Pull-over
80lbs-2x10
60llbs-10

I went in this morning to get in my workout cause Flag Football starts today at 6 PM :7up: This workout was done at a quick pace in about 40mins on an empty stomach. On a side note...left pec feels fine today but I'll still take a full week off

[K.Biz]

cardio on an empty stomach is cool, but you shouldnt be lifiting on an empty stomach thats a no no:2nono:

[JROKK26]

Yea, it sucked but I just got up and went, didn't have a lot of time and I knew I would not be able to get a workout in tonight due to football practice. All and all it was a good workout, I increased my weight and reps on all exercises and I've eaten twice since. Just need to be more prepared to eat something in the morning next time or take a shake with me. Did take my BCAA thou

[JROKK26]

:0icon_pis So I was pumped for football yesterday and they fvckin canceled practice on me. Which sucked cause then I just did 45min of cardio, had I known, I could have done cardio in the morning and lifted in the afternoon. Oh well, today is H.I. cycling and football practice... I hope.

[K.Biz]

lethargy got you down? ester vitamin c is your new BEST friend! :D

Upstate what are you a infomercial? :lol: :lol:

:0icon_pis So I was pumped for football yesterday and they fvckin canceled practice on me. Which sucked cause then I just did 45min of cardio, had I known, I could have done cardio in the morning and lifted in the afternoon. Oh well, today is H.I. cycling and football practice... I hope.

eh no worries, just gives u an extra couple days to pound the weights before you can show off to your coaches:aaGreen22

[UpstateTank]

Upstate what are you a infomercial? :lol: :lol:


LOL
dat was my marketing major coming out in me :aasilly:

[JROKK26]

Wed. 4/18
Squats
225lbs-12
315lbs-3x8
H.I. Cardio/Cycling class

Thur. 4/19
Shoulder/Abs

Seated Mil. DB press
45lbs-warmup
70lbs-12
90lbs-8
95lbs-6/8 WOW... up again new best:aaGreen22

Arnold Press
50lbs-12/10/10

Upright Row = SS = DB Shrugs
90lbs-3x10 = SS = 100lbs-4x15

Front DB Raises = SS =Lat. Sraight arm Delt Raises
30lbs-10/10/8 = SS = 20lbs-10/10/8

20min Ab Class "ouch"

Friday 4/20
A.M. Cardio
Hitting arms later :7up:

I up 1 lb to 197 yesterday so that's only 3 pounds put on during cycle..ends sunday:tear: BUT look at the strength increases I've made...yea 50lbs in deadlift!! was the big one but set new personal best across the board too. I'm cutting on a low cal deit and my version of carb. cycling and lots of cardio so all 3 lbs is LBM I'm sure and my BF, thou it hasn't been check yet, I'm sure is down just by the way I' looking. The only sides I've had are a little lethargic in the afternoon but only once in week 3 and once this week too, gotta have vit. C, right Tank:lol: Also a little aggression but I wouldn't say I was ever in a "rage" just a little irritated at times over stupid sh*t. That's it. I never felt shut down once throu out, still had great type 2 cardio sometimes twice in one day like yesterday :lol: And yes I would do it again and recommend it...just as long as you're smart with the right deit,support supps, and PCT in place. It's been a great experience looking forward to see how PCT goes. from what I understand the gains should keep coming

[JROKK26]

Hit arms on Fri. 4/20 didn't bring a pen so all I really remember is I did 4 excersises on each bi's and tri's 3 sets 12 reps.

H.I. cycling class on Sat. 4/21

Sun. OFF

Today is first day of PCT, last SD tab was taken last night. Question what I"m I supposed to do with the 10 SD tabs left over?? it's not really enough to do anything with, is it?? Should I just toss'em

PCT: next 4 weeks
All support Supps.
Multi-v
Vit.-C 8g ed
Vit.-E 1200 iu ed
CEE 1.5 g pre-wo 1.5g pwo
L-taurine 4g ed
6g fish oil ed
******* 6 caps ed
LiquiDex .25mg ed
Clen working my way from 60 up to 100mcg ed

[number twelve]

good work bro

i wouldnt toss the pills, maybe down the road youll get another bottle and then youll have 2 cycles worth including the leftovers you have now.
i love liquidez btw

[K.Biz]

ugh... clen, i dont like clen for cutting, i think just cardio would pay off more, that stuffs got some nasty sides, and a lot about it is very unknown.

anyway keep up the good work bro, and dont let the PCT get you down, if now more then anytime u want your diet to be perfect, to keep all those gains. and why just liquidex for the PCT?

[number twelve]

i heard clen deteriorates heart muscle. i wouldnt mess with that if its true.

and +1 for k. biz's question ( he's so smart ) why no clomid?

[K.Biz]

i heard clen deteriorates heart muscle. i wouldnt mess with that if its true.

and +1 for k. biz's question ( he's so smart ) why no clomid?

Exactly. I need all the heart muscle i can get hahaa.

[JROKK26]

I used clomid once for about a week and gave it away cause the sides sucked for me. I have bad eyesight already and drive a lot with my kids in the car. The clomid made it worse and gave me problems, too risky. Plus I felt like a bi[<h the whole week and didn't even want to see the gym. I have some nolva left but don't want to chance getting gyno from it. I know it's not the standard PCT but I believe I'll recover fine. I'll be getting a blood test done to make sure about a month after PCT, too. As far as the clen, I ran it 4 months ago during PCT from a test only cycle but that was right when all this heart cell death first started coming out. It worked great, lost about an inch and a half on my waist, the sides weren't bad for me at all really, plus I supplement it with 4-5g of taurine and 6g fish oil and plenty of cardio for the heart. Anyway I have a little left over from then.... not even enough to last all 4 weeks. From what I understand this research was done at high doses for long periods of time, right? Excessive use of anything is bad for you. You think to 2 short cycle with right supplementation at a moderate dose would do that much damage?? I'm definitely not doing it again, Idk maybe I'll just toss it and buy ECA stack, but that has it's own risks too, right? Remember the horror story thread about 4 or 5 months ago on SD??? I guess everything has risk/reward, right? I'd be interested in any and all further opinions on this matter.

Mon. 4/23
Chest/Bi's

Pre-exhaust
Incl DB Fly 1 set jump right to Incl. BB 1 set and repeat
50lbs-15/15/12
245lbs-6/4 225lbs-5 OUCH this hurt sooo good. Had massive pump after

Flat DB bench
100lbs-10/10/8

Decl. DB press
90lbs-5
75lbs-6
60lbs-10 I broke my collar bone a year ago some exercises still hurt a bit and this is one of them

Cable fly
12/12/12

Standing DB curl
35lbs-12/12
40lbs-6

Hammer strength seated Curl
70lbs-10/10
SS-75lbs-10 = 50lbs-10 = 25lbs-10 ouch
Again

cable curl w/rope
120lbs-10/10/10

cable curl
10/10/10

Abs

Great workout Today.

[K.Biz]

good workout today bro. Keep it up.

As far as the pct make sure you hop on that nolva for at list a week or 2 with that aromasin, the aromasin isnt going to cut it alone, and you should have no eye problems with the nolva.

And the clen.... welllll i still dont like it to be completly honest, but a TON of people use it and have no problems, and some hardly use it and run into many so its really all up to you. I would drop the clen and continue the ECA to be honest, but thats just me.

[K.Biz]

Double post

[JROKK26]

good workout today bro. Keep it up.

As far as the pct make sure you hop on that nolva for at list a week or 2 with that aromasin, the aromasin isnt going to cut it alone, and you should have no eye problems with the nolva.

And the clen.... welllll i still dont like it to be completly honest, but a TON of people use it and have no problems, and some hardly use it and run into many so its really all up to you. I would drop the clen and continue the ECA to be honest, but thats just me.

Do you think I should start running the nolva now or wait and run it the last two weeks to make sure their is no rebound. I'm not prone to gyno as far as I know. I ran a Test-e cycle at 600mg/wk and then bumped to 900mg/wk the last 4 weeks never had a problem all though cycle (didn't run an AI either) or PCT. PCT was aromasin, nolva, and *******.... recovered great gained 21 lbs keeped 12lbs (did retain alot of water but that was to be expected). A have about 2 weeks left over of the nolva. So....run it the first two weeks or last two weeks??

I respect your opinion on the clen, like I said I will not run it again but after I checked last night I only have about two weeks left of it at a low dose of only 80mcg (i'm at only 60 now). Soo i'll run it till it's gone and jump to an ECA stack later maybe. Again, don't have a problem with any sides w/clen or on anything I've done for that matter....so far, but I've been smart, have researched and always run all the right support supps.

[JROKK26]

Page 3 WOOOO
Tues 4/24

Back/Tri

Pullups
bw 12/12/12

Deadlift
185lbs-10
225lbs-8
275lbs-6/4 didn't up the weight but upped the reps
DS 185lbs-12

Cable Pulldown
Wide
180lbs-10/10/10
Rev close grip
12/12/12

Hammer Low Row
2plates each side
12/12/12

Hammer pulldown
2plates-12
2pl and a 25lbs-10/10

Hammer Iso Row
3plates
10/10/10

Dips
BW 20/20/20

Cable tri push down
12/12/12

French Press
30lb DB-10/10/10

Incline Skulls
75lbs-12/12/12

NICE!! :)

[K.Biz]

Do you think I should start running the nolva now or wait and run it the last two weeks to make sure their is no rebound. I'm not prone to gyno as far as I know. I ran a Test-e cycle at 600mg/wk and then bumped to 900mg/wk the last 4 weeks never had a problem all though cycle (didn't run an AI either) or PCT. PCT was aromasin, nolva, and *******.... recovered great gained 21 lbs keeped 12lbs (did retain alot of water but that was to be expected). A have about 2 weeks left over of the nolva. So....run it the first two weeks or last two weeks??

I respect your opinion on the clen, like I said I will not run it again but after I checked last night I only have about two weeks left of it at a low dose of only 80mcg (i'm at only 60 now). Soo i'll run it till it's gone and jump to an ECA stack later maybe. Again, don't have a problem with any sides w/clen or on anything I've done for that matter....so far, but I've been smart, have researched and always run all the right support supps.

yeah the last 2 weeks is prob a good idea, or you can run it at 20 the first week and mabye like 10 or 5 the next couiple weeks?... just like a real low mantience dose? if that doesnt work then at least the last 2 weeks. as long as you keep the aromasin for the whole 4 weeks you should be ok. and with running test for that long and not getting anything i think you'll be just fine

i also repsect your view on the clen as well. its glad to know some people are doing the research before jumping into things unlike many on this forum and other forums.

[JROKK26]

yeah the last 2 weeks is prob a good idea, or you can run it at 20 the first week and mabye like 10 or 5 the next couiple weeks?... just like a real low mantience dose? if that doesnt work then at least the last 2 weeks. as long as you keep the aromasin for the whole 4 weeks you should be ok. and with running test for that long and not getting anything i think you'll be just fine

i also repsect your view on the clen as well. its glad to know some people are doing the research before jumping into things unlike many on this forum and other forums.

The last 2 weeks is what I was thinking too, so that's what I do. So far PCT is going good. Lifts have been great the last 2 days did manage to increase my reps on deadlift yesterday and did alot of exercises, I've been killin it. Also type 2 cardio was great this morning:aaGreen22 so I'm not shut down. I can tell I'm on PCT thou cause I'm pretty swore today and was never really swore all though cycle. Does anybody know what's going on with lion??

[K.Biz]

The last 2 weeks is what I was thinking too, so that's what I do. So far PCT is going good. Lifts have been great the last 2 days did manage to increase my reps on deadlift yesterday and did alot of exercises, I've been killin it. I can tell I'm on PCT thou cause I'm pretty swore today and was never really swore all though cycle. Does anybody know what's going on with lion??


i have no idea what lion is doing but for some reason it looks like he cant get his shit goether. if u need a website for another research company shoot me a PM, i no another good one

[JROKK26]

Biz check your PM.
Today is legs and H.I cycling class

[JROKK26]

Wed. 4/25

Legs/H.I. Cardio

Leg Press
#plates/side x reps
3x10
4x10
5x10
7x8 New Best

Squats
315lbs-10/10/8 was able to increase reps again

1 hour heavy resis. cycling class

Ouch... I'm freakin swore this week. My chest has gotten better but was wrecked tues. my back still wrecked today and now my legs!! Damn, recovery was soo good while "on" too, now.... I'm hurtin. I guess I need to be carefull I don't over train. Anyway arms and chest feel fine so shoulders will be done tonight and I'll cash 'em. Tomorrow I might just do AM cardio and AM cycling class Sat. No weights fri.,sat., sun. to get a nice rest... I think I might need it??

[mateo112]

jrokk you got to try deads this way.

135-8 reps (warm up)
185-5 reps (warm up)
225-1-2 reps (warm up)
275-1 rep (warmup)
315-4 reps
315-4 reps

try it something like that. it will allow you to do alot more weight. i never like doing deadlift with high reps. tires me out way too much. i wouldn't going low reps heavy weight like this every week. do this one week and then next week do good mornings or weighted hyper extentions. heavy deads every week can definatly run a body down. try it this why and let me know ehat you think.

[JROKK26]

jrokk you got to try deads this way.

135-8 reps (warm up)
185-5 reps (warm up)
225-1-2 reps (warm up)
275-1 rep (warmup)
315-4 reps
315-4 reps

try it something like that. it will allow you to do alot more weight. i never like doing deadlift with high reps. tires me out way too much. i wouldn't going low reps heavy weight like this every week. do this one week and then next week do good mornings or weighted hyper extentions. heavy deads every week can definatly run a body down. try it this why and let me know ehat you think.

Yea, looks good. I've been doing deads my way for the last five weeks so I think I'm taking next week off and than I was going to change it up 1 week on next week off like you suggested so this is prefect timing. Thanks Bro, I'll try it.

[mateo112]

no problem. let me know how you like it.

[JROKK26]

Thurs. 4/26
Shoulders/Abs

Seated DB Mil.Press
45lbs-10
70lbs-10
90lbs-8
100lbs-4/4 Up Again

Arnold Press
50lbs-12/12/12

Upright Row = SS = DB Shrugs
90lbs-3x10 = SS = 100lbs-4x15

Front DB Raises = SS =Lat. Sraight arm Delt Raises
30lbs-10/10/8 = SS = 20lbs-10/10/8

Abs

Fri. 4/27
AM Cardio 45 mins

[number twelve]

wow strong shoulders bro

[JROKK26]

Thanks 12, shoulders have always been my strongest muscle group. I'll prob. go back to BB Mil. Press next week. It's been a few months so it will be interesting to see where I'm at now.

[JROKK26]

ZENALEAN 120 CAPSULES.
PERFECT REPLACEMENT FOR XENADRINE RFA-1. JUST AS EFFECTIVE (HAS THE EXACT SAME FORMULA WITH EPHEDRA)WITHOUT THE HIGH PRICE.

Ma Huang 325mg
(standardized to 20mg of ephedra)
Vitamin B- 45 mg
Bitter Orange 90mg
Guarana Extract 910mg
Proprietary Thermogenic Blend 375 mg:
White willow bark / Tyrosine / Ginger Root/ Acetyl-L-carnitine/ Green Tea Extract 375 mg

What do you guys think about this for a fat burner? Do I need to add anything...prob 200mg caffine and 81mg asprin, right?

[JROKK26]

^^^Bump for one of the supp. guru's^^^

[JROKK26]

Mon. 4/30
Chest/Bi's

Incl. DB Press
45lbs-12
60lbs-10
100lbs-10/10/10 My gym had 110lbs and 120lbs DB however I guess someone broke them?? a couple months ago and they still have yet to replace them :icon_piss

Flat DB Press
100lbs-10/10/10

Decl. DB Press
70lbs-15/12/12

Cable fly
12/12/12

Fly Mach.
Super sets of 10 reps back to back weight started at 120lbs went down to 45lbs so 6 total sets Burn!!

Standing DB Curls
35lbs-12/12
45lbs-5

Seated Hammer Strength Curls
70lbs-12

SSx2 reps of 10
85lbs-60lbs-35lbs

Strength is still increasing slowly throu PCT:) and weight is now at 199lbs :7up:

[number twelve]

nice bro
thats annoyinng about the db's in ur gym

[K.Biz]

nicee workout brotha.

my gym is also the same way. DB's only go to 100, so its all BB for me from here on out :(

[JROKK26]

thanks guys, yea I drank a redline before (1st timer) that sh*t had me pretty jacked:) I like doing BB for incl.press but flat BB is bad for your shoulders.... haven't done it in about a year or so. I wish they would just replace them already how much can they really cost??? Sh*t they get $75 a month from my wife and I.

[JROKK26]

Ok, so my gym finally got a brand new DB's set in yesterday, double of almost every heavy weight too... nicee.... I looked and the whole rack was full....sooo 110lbs and 120lbs DB are back!!! NO... WTF!!! So a group of us went to ask why the F would you not replace them. We were told because people slam them down and not gently put them down and they wanted to promote a more family friendly environment.... :icon_piss AKA....we don't want you meat heads in here disdurbing the peace WTF :1hifu: !!! I mean, how the F do you gently put down 120lbs DB????? :scratch: :bs:

Tues 5/01
Back/Tri's

Pullups
BW 10/10/10

Cable Pulldown
Wide 180lbs-12/12/12
Close Rev. 180lbs-12/12/12

Cable row
180lbs-12/12/12

Hammer Strength Iso Row
3plates/side
12/12/12

Hammer High Row
2plates+25lbs/side
10/10/10

Hammer Low Row
2plates/side
10/10/10

Dips
BW-20/20/20

Cable Push down back flat
80lbs-12/12/12

French press
30lb DB-10/10/10 per arm

Incl. Skulls
85lbs-10/10/10

Skipped Deads this week and will go a few months on the every other week routine with heavy weight like mateo112 suggested. Overall good workout today reps are up again

[JROKK26]

nevermind

[mateo112]

nice back workout bro. i do almost the same exact thing. well with less weight of course. good lookin workout man.

[mateo112]

by the way what do you use the big db's for anyway.

[K.Biz]

Jesus brotha you could of crossed the pacific with all that rowing :lol:

Good workout, but i would try upping your weight and lowering your reps.

[JROKK26]

by the way what do you use the big db's for anyway.

To go heavy on Incl. and Flat DB Press w/6 sets of 10 at 100lbs I'm sure I can go up in weight but now I'll just be upping the reps at 100lbs I guess

[JROKK26]

Jesus brotha you could of crossed the pacific with all that rowing :lol:

Good workout, but i would try upping your weight and lowering your reps.
:lol: :lol:
Yea, just went light this week with no dead lift to change it up a little. Heavy again next week

[JROKK26]

nevermind

[JROKK26]

Wed. 5/02

Legs/ H.I. Cycling class

Leg Press
#plates/side x reps
5x10
6x10
7x8

Squats
315lbs-10/10/10

1 hour heavy resis. cycling class

Recovery is a little better this week....I'm still getting swore but not as bad as last week. Not shut down at all either. So PCT is going well... still making gains and feeling good

[number twelve]

nice bro
thats a tough legworkout. its rough doing squats after any other exercise

[JROKK26]

nice bro
thats a tough legworkout. its rough doing squats after any other exercise
Yea delied reaction sworness today bro....Legs hurt. And that cycling after those two excerises kill, burn for an hour straight.

[JROKK26]

Thurs. 5/3

Shoulders/Abs

Seated DB Mil. Press
45lbs-10
70lbs-10
90lbs-8/8
100lbs-4

Arnold Press
50lbs-12
60lbs-10/10


Upright Row = SS = DB Shrugs
90lbs-3x10 = SS = 100lbs-4x15

Front DB Raises = SS =Seated Rear Delt DB Raises
30lbs-10/10/10 = SS = 20lbs-10/10/10

Abs

[number twelve]

how are you feelin so far through your pct?

[K.Biz]

nice workout bro. Arnold press is where its at. I love those things. I gotta start working my abs, i keep on forgetting.

anyway hows the pct comming along?

[mateo112]

what are those arnold presses you've been doing.

is it similar to db press except you start with your palms facing your body then have them face away from your body when they reach the top of the rep?????

[number twelve]

^^basically

[JROKK26]

PCT is going real good so far... leaning up a little more and I'm up in weight to 199lbs... that's 2 more lbs during PCT. The only thing that has been rough on me is recovery... I 've been swore as shit, but I keep pushing myself through it and continuing to make gains in strength...nothing too much, but I'm maintain lifts and upping my reps which is still progress and that's all that counts. Remember my PCT is only ******* (6 caps)and Liquidex (.50 mg) for the first 2 weeks Monday I'll be adding nolva for the last two weeks at 20/10.
So I've gain 5 total lbs, I'm leaner, stronger, and more vascular. Yea I'm Happy!!!

[JROKK26]

what are those arnold presses you've been doing.

is it similar to db press except you start with your palms facing your body then have them face away from your body when they reach the top of the rep?????

You got it bro....awsome lift..love'em

[JROKK26]

Fri 5/4
Light chest/Bi's

Flat DB Press
45lbs-15
50lbs-15
80lbs-15/15
90lbs-12

Cable fly's
12/12/12
Cable fly's on Incl. bench
12/12/12

DB curls
35lbs-12/12/12

Standing Preacher Curl
90lbs-10/10/10

Seated Incl. DB Curl
30lbs-10/10/10

Cable Curl.....real show seeze at the top
70lbs-8
50lbs-10/10


Nice light friday. Tomorrow H.I. Cycling class

[number twelve]

nice work bro

[JROKK26]

Mon. 5/7

Chest/Abs

BB Bench Press
135lbs-12
185lbs-10
225lbs-3
245lbs-3
275lbs-1
285lbs-1 that is a New Personal BEST :)
185lbs-12

DB Incl.
100lbs-8/8/8

DB Decl.
80lbs-12/12/12

Cable Fly's
12/12/12

Abs

30mins PWO Cardio

First time I've done BB Bench in like almost year.... 15lbs more and I'm in the 300 club :7up: Did H.I. Cycling class on Sat. for 1 hour, Sun was off

I'll be hitting Back tonight... this is Deadlift week and i'll be trying the routine that mateo112 recommended. It would be nice to jump to 315lbs tonight.... we'll see

[number twelve]

congrats on the 285 bro

[JROKK26]

congrats on the 285 bro

Thanks Bro.... I'm getting there

PAGE 4!!!! :aaGreen22 :lol:

[number twelve]

:7up: :7up: :7up: :7up: :7up:

[K.Biz]

285 hell yeah, its almost time to join the 300 club!

[JROKK26]

Hell yea, 300lb club in 2 weeks I hope

[mateo112]

jrokk, curious to see how you liked the dead lift scheme i suggested. post it up as soon as you can and let me know.

congrats on the personal best. i'm right around there for BB bench also. props brother.

[JROKK26]

Thanks mateo, we're almost at the 300lb mark bro.... keep working hard.

Tues. 5/8
Back

Pull-ups
BW-10/10/10

Deadlifts
135lbs-12
185lbs-10
225lbs-3
275lbs-1
315lbs-1/1
275lbs-3
185lbs-12

Cable Pull down
Wide 180lbs-10/8/8
Rev Grip close-12/12/12

Hammer Iso Row
3plates/side
12/12/12

Incl. DB Row
45lbs-15/15/15 did these real slow and squeezed at the top

Free Motion Cable pull down
100lbs-12/12/12 again real slow with a squeeze

Nice....315lbs on deads!!! Again a new BEST!!! I might have been able to do 2 on the first set but I wanted to do another set. Not exactly the routine mateo suggested but I maxed out anyway. In two weeks I'll adjust the weight and try it again at 300lbs and see if I can get 2 sets of 4. I know I worked it cause my back is hurtin today and my chest is still swore from Monday too. I did like going heavy, so thanks for the suggestion Mateo.

[JROKK26]

Wed. 5/9

Legs/H.I. Cycling class

Squats
225lbs-8
315lbs-5
365lbs-2 New best... felt real good so I went for more
405lbs-2/2 Now That's what I'm talking about!!!:7up: How is this possible during PCT.... WOW!!!

DS Leg press
6plates-15/15

1 hour high resistance cycling

I think doing heavy leg press before squats(315lbs 3 sets of 8-10 reps) and jumping on an hour of heavy resistance cycling the last month is what must have helped me increase strength in my squats. That's the only way I can explain it cause a month ago my max was only 345lbs I think??? That's when I switched it all up and now.... 60lb increase!!!

[K.Biz]

SD is a lovely drug and keep on kicken even after u stop taking it for a while, in about a month you'll notice your weight starting to level out, wont jump as fast as you get deeper into pct. keep eating bro! and you'll be all set. nice lifts by the way!

[number twelve]

nice sqwats brothaman

[JROKK26]

Thurs. 5/10

Shoulder/Abs

DB Mil. Press
45lbs-8/8
70lbs-8
90lbs-8
100lbs-5/5

Arnolds
60lbs-10/10/8

Upright Row
100lbs-10/10/10

Front DB raises=SS=Seated DB Rear Delt Raises
3 sets.....30lbs-10=20lbs-10

Cable Shrugs
12/12/12

Abs

Another real good workout and still making progress.:)

[K.Biz]

nice sqwats brothaman

Yeah bromander :lol:


Thurs. 5/10

Shoulder/Abs

DB Mil. Press
45lbs-8/8
70lbs-8
90lbs-8
100lbs-5/5

Arnolds
60lbs-10/10/8

Upright Row
100lbs-10/10/10

Front DB raises=SS=Seated DB Rear Delt Raises
3 sets.....30lbs-10=20lbs-10

Cable Shrugs
12/12/12

Abs

Another real good workout and still making progress.:)

Your A Beast!!! Keep pumpin that iron