Iceman's 2nd Cycle -- Lean Mass -- 12 week Test E w/ Dbol kickstart

[Iceman69]

Hey bro's, as some of you read my first Test E cycle, I made some good gains, some silly mistakes, and overall learned a ton about my body and AAS.

I hope to incorporate that knowledge and experience into my 2nd cycle, which I will begin around October 1st.

I am currently lowering my bodyfat. My current stats are:

Age: 29
Height: 6'3"
Weight: 220lbs
Bodyfat: 15%

I am on a strict diet, high volume training regimen at this time and plan to have my bodyfat down to 12% by October 1st. If I haven't achieved that goal by then, I will delay the start of my next cycle until I have met my goal.

I will be using a 12 week multi phase strength training program for lean mass and would like to gain 15lbs of quality lean muscle. I expect to be somewhere between 205 and 215lbs when I begin.

In this long first post I will completely outline my 12 week program which will change routine every 2 weeks, and change phases every 4 weeks. (I found this program in the June 2006 issue of Flex magazine, and I am currently working on the 12 week Cutting Phase found in the Feb. 2006 magazine.) My body has really adapted well to the regimen they have listed. The volume is a bit high but I've learned when to "rest" and when to hit it hard, and I keep a very detailed journal and my gains are steady. In the last 2 months I have gone from a disgusting 20% bodyfat to a current 15.4% bodyfat, while maintaining my strength levels of about 95% of when I ended my cycle. Very pleased with that.

While some days I am a bit tired and feel worn out, I generally just take an extra day off as needed and do not follow the "monday through friday" grind as listed. If I need an extra day of rest, I take it.

THE GEAR:

Week 1-5 = 30mg of Dbol ED
Week 1-8 = 500mg of Test E /wk
Week 9-12 = 750mg of Test E /wk
Week 1-12 = 10mg of Nolvadex Daily

PCT to begin 2 weeks after last injection will take the standard Nolvadex & Clomid with Clenbuterol as well.

My Goals for this cycle: To gain 15lbs of lean mass, and maintain a bodyfat of under 14%. Increase strength overall. (My 3rd cycle in the spring of 2007 I will be looking to focus on key bodyparts, in order to enhance symmetry. For now I'm just looking for quality overall size/strength)

KEY NOTE: I do not have to work, as I make all of my revenue from online ventures, and my family owns a lawfirm so I'm a bit f'ing spoiled. I do go to ASU full time as a Biology Major but have no problem carting food around in tupperware bowls and eating on the fly.

My current major lifts:

Bench -- 275 for reps of 6-8
Barbell Rows -- 225lbs or reps of 5
Seated Cable Rows -- 300lbs for reps of 6-8 (one of my strongest lifts)
Barbell Curls -- 105-110lbs for reps of 6-8
Tricep French Curls -- 115-120lbs for reps of 6-8
Squats -- 300lbs for reps of 8-10
Lying Leg Curls - 150lbs for reps of 6-8
Seated Calves -- 135lbs for reps of 8-10

My arms are just over 17" flexed, and while to some those are decent size they definitely look a bit small on my 6'3 frame, especially with the size of my chest/back which are my strongest attributes.

The Work Out Regimen (Broken into 4 phases, with each phase broken into 2 stages)

PHASE 1

Weeks 1-4 focus on Mass and Strength, I will be dividing up each days workout into a morning and night training session.

Stage 1: Weeks 1&2

Monday and Thursday Work Outs -- Will train Quads and Chest in the AM and Shoulders/Tri's/Calves in the PM (I will Also be adding FOREARM reverse Curlse at the end of my PM workouts, as my forearms are lagged and need the training)

Quads --
Smith Machine Squats -- 4 sets -- 6-8 reps (resting 3 mins)
Leg Presses -- 4 sets -- 6-8 reps (resting 3 mins)

Chest --
Incline Bench Press -- 4 sets -- 6-8 reps (resting 3 mins)
Dumbbell Bench Press -- 4 sets -- 6-8 reps (resting 3 mins)

REST/SCHOOL/FOOD till Evening Time

Shoulders

Dumbbell Shoulder Presses -- 3 sets -- 6-8 reps (resting 3 mins)
Dumbbell Lateral Raises -- 2 sets -- 6-8 reps (resting 3 mins)
Seated Dumbbell Front Raises -- 2 sets -- 6-8 reps (resting 3 mins)

Triceps

Close-grip Bench Presses -- 3 sets -- 6-8 reps (resting 3 mins)
Triceps Bench Dips -- 3 sets -- 6-8 reps (resting 3 mins)

Calves

Standing Calf Raises -- 4 sets -- 6-8 reps (resting 2 mins)

Forearms

Reverse Forearm Curls -- 3 sets -- 6-8 reps (resting 2 mins)

Tuesday and Friday Workouts -- I will do Back and Hamstrings in the AM, and Biceps and Abs in the PM


Back/Hams

Deadlifts -- 4 sets -- 6-8 reps -- (resting 3 mins)
Romanian Deadlifts -- 4 sets -- 6-8 reps -- (resting 3 mins)
Lat Pulldowns -- 4 sets -- 6-8 reps -- (resting 3 mins)
T-Bar Rows -- 4 sets -- 6-8 reps -- (resting 3 mins)

REST/FOOD/SCHOOL till evening time

Biceps

Barbell Curls -- 3 sets -- 6-8 reps (resting 3 mins) *will use a slight bodycheat as performed by Arnold* ((slight means SLIGHT))

Incline alternating Dumbbell curls -- 3 sets -- 6-8 reps (resting 3 mins)

Abs

Weighted Crunches -- 4 sets -- 6-8 reps (resting 1-2 mins)

Forearms

Wrist Curls -- 3 sets -- 6-8 reps (resting 1-2 mins)

REST DAYS -- WED/SAT/SUN

-------------------------------------------------------------------------------------------------------------------------------------------------------

Stage 1: Weeks 3 & 4

Monday and Thursday workouts -- Will do Quads and Chest in the AM and Shoulders/Tri's/Calves in the PM (Will hit forearms each day as they are lagging etc etc)

Quads

Squats -- 4 sets -- reps 3-5 (resting 3 mins)
***followed by 1 set of 25 reps after final set***

Leg Presses -- 4 sets -- 4-6 reps (resting 3 mins)

Chest

Bench Press -- 4 sets -- 3-5 reps (resting 3 mins)
***followed by 1 set of 25 reps***

Incline Dumbbell Presses -- 4 sets -- 4-6 reps (resting 3 mins)

REST/FOOD/SCHOOL till evening time

Shoulders

Barbell Shoulder Presses -- 3 sets -- 3-5 reps (resting 3 mins)
***followed by 1 set of 25 reps***

Upright Rows -- 3 sets -- 4-6 reps (resting 3 mins)

Triceps

Close Grip Bench Presses -- 3 sets -- 3-5 reps (resting 3 mins)
***followed by 1 set of 25 reps***

Dips -- 3 sets -- 6-8 reps (resting 3 mins)

Calves

Leg Press Calf Raises -- 4 sets -- 6-8 reps (resting 2 mins)

Forearms

Reverse Forearm Curls -- 3 sets -- 6-8 reps (resting 2 mins)

Tuesday and Friday Workouts

Back

Deadlifts -- 4 sets -- 3-5 reps (resting 3 mins)
***followed by 1 set of 25 reps***

Romanian Deadlifts -- 4 sets -- 4-6 reps (resting 3 mins)

Barbell Rows -- 4 sets -- 3-5 reps (resting 3 mins)
***followed by 1 set of 25 reps***

Underhand Grip Pulldowns -- 4 sets -- 4-6 reps (resting 3 mins)

REST/FOOD/SCHOOL till evening

Biceps

Barbell Curls -- 3 sets -- 3-5 reps (resting 3 mins)
***followed by 1 set of 25 reps***

Preacher Curls -- 3 sets -- 4-6 reps (resting 3 mins)

Abs

Cable Rope Crunches -- 4 sets -- 6-8 reps (resting 1-2 mins)

Forearms

Wrist Curls -- 3 sets -- 6-8 reps (resting 2 mins)

RESTING ON Wed/Sat/Sun

PHASE 1 DIET

This is my rough diet for starting out at 220lbs and looking to slowly gain some quality size without upping my bodyfat too much.

Breakfast -- 6 whole eggs, 1 bowl of wheaties with nonfat milk, 1 whole avocado
Morning Snack --2 scoops whey protein, 8 oz of milk 2%
Lunch -- tuna sandwhich on wheat bread, 1 cup of cottage cheese
Preworkout Snack -- 1 scoop whey protein, 8 oz 2% milk, 3 oz mixxed nuts
Post workout snack -- 1 Mass Recovery drink (drank right in the gym on my way out the door), 1 pb&j sandwhich on wheat bread
Dinner -- A big juicy steak, 2 cups of broccoli, 1 baked potatoe
After dinner snack -- 12 oz of plain low-fat yogurt, 1 scoop casein protein
Before bedtime snack -- 1 Myoplex shake with 8oz of 2% milk

This is somewhere between 4300-4700 calories. In Phase 2 I will be adding at least 500 calories and upping my workout volume some.


******************************END OF PHASE 1************************************************* **

---BEGINNING OF PHASE 2---

During this Phase II will be upping the reps quite a bit, in order to shock my body into further growth. These four weeks I'll also be training 6 days a week and will be upping my caloric intake by 5-700 calories per day in order to compensate. I will be TIRED, but this will be worth it. I'll be sleeping soundly, and basically become a total social recluse during this phase, in order to maximize my recuperation time.


***************BEING EDITED****************

[EcToMoRpHiAn]

Wow, this post is extremely detailed

Good call though, it sounds like you are ready and have all your goals straight. The results you hope for are very realistic.

Subscribed.

[Iceman69]

Well bros my gear arrived in full in the mail today and as I unpackaged it carefully, I realized "@$%% I'm under 15% bodyfat and I'm ready to f'ing go"

So today is day 1 of Iceman's second cycle and I'd like to put on some good quality mass.

Take a journey with me bros.

DAY 1 -- Bodyweight 220
Monday -- Took 30mg of BD D-bol

Morning Workout:

Smith Machine Squats --
135x8
185x8
245x8
315x6

Leg Presses
180x8
360x8
450x8
540x4

Incline Bench Press
135x8
185x8
205x8
210x4

Dumbbell Bench Presses
70'sx8
80'sx8
100'sx8
110'sx3

================================================== =

Evening Work Out:

Dumbbell Shoulder Presses
50'sx8
60'sx8
70'sx8
(will increase weight on thursday)

Dumbbell Lateral Raises
30'sx8
40'sx5

Seated Dumbbell Front Raises
20'sx8
25'sx8
(will increase weight on thursday)

Close Grip Bench Press
135x8
185x8
215x5

Tricep Bench Dips
bodyweight+45lbs x 8
bodyweight+70lbs x 8
bodyweight+90lbs x 8
Too be honest I'm not really feeling these. But I'll keep at them for the next week and a half, because in weeks 3&4 my lifts will switch up anyhow

Standing Calf Raises
120x8
150x8
165x8
185x8
will increase weight on thursday

Reverse Dumbbell Wrist Curls
15'sx8
20'sx8
25'sx4

At the end of the day I was Tired!!!! And Hungry!!! I went home, ate like a madman and went to bed.

[Iceman69]

Woke up this morning hungry. Went to the fridge and my cousins girlfriend had eaten all of my ****ing eggs. ....needless to say my anger was expressed. Quickly subbed in a protein shake, and downed a bowl of wheaties.

Went to my morning classes and now my scheduled diet is back on track after a run to the grocery store.

NOONE will be eating my mother ****ing food again. Or .....I'll be arrested for murder.

------------------------------------------

Feeling good today, and ready for my first workout shortly.

[Small Guy112]

keep us posted dude

[Iceman69]

Well I ended up splitting up day 2 on my schedule over both Tuesday and Wednesday. This was due to being a little bit tender sore in the legs after mondays intensity, and overall my body getting used to being on gear again.

I'm taking Thursday (today) completely off and will train Friday and Saturday to complete week 1's workouts, resting again on Sunday. My entire body is tight and a little sore, which is a good thing, but recuperation and good eating is what will serve me best today.

Without further rambling, here are my lifts for "Day 2"

Day 2 -- Bodyweight 221lbs

Deadlifts
135x8
225x8
275x8
295x7
Legs were still pretty sore from day 1.

Romanian Deadlifts
225x8
225x8
TIRED, skipped the last 2 sets, and went home to recuperate

Second Workout

Lat Pulldowns
145x8
190x8
220x8
250x7
Feeling good and strong here

T-Bar Rows
90x8
135x8
145x6
Skipped fourth set as third set was quite heavy for me

Barbell Curls
85x8
105x8
115x4

Incline Alternating Dumbbell Curls
30'sx8
40'sx8
45'sx5

Dumbbell Wrist Curls
30's8
40's8
50's8
will increase weight slightly on saturday

I'm feeling good, my eating is good, and I'm looking foward to a full day of rest and recovery. Plus it's storming like mad over here in Mesa, Arizona.

Looking foward to being stronger in all my lifts tomorrow.

Today will be my first jab of Test E, 250mgs, and my 4th day of 30mg of Dbol .

[Iceman69]

Well I feel great after taking a full day of rest and I'm ready to eat and train hard today. Took my first jab of Test E 250mg last night and will be doing so every monday and thursday from here on out. (So I'm officially stacking hehe)

My neighbor has a dog that barks 24****ing7 because he neglects the shit out of it. I've sat in my backyard and watched the poor thing bark it's head off while staring through his back window...meanwhile he just sits there puttering around his house like a tool while his dog makes racket non stop.

I'm either going to drag this guy out of his house by his neck.....or call the cops for disturbing the peace. I haven't decided which will work better yet.

--
Training Log to follow
--

[component_th]

u feel u recover good training 2wise a day??

[Iceman69]

Actually bro I'm finding the volume a bit intensive but as mentioned in my first post, while I am going to follow this program as much as possible I have been training long enough in the gym that I know when it's MY bodies time to rest.

I take plenty of rest time and split up the training as needed.

Here are my last days lifts, I broke them up over the weekend.

Great strength gains after only the first week. Feeling very good about this cycle.

Gained 3 lbs as well. Bodyweight is a solid 223 and my bodyfat is still checking in at just under 15% on that little computerized gadget in the gym.

Day 3

Incline Bench Press
135x8
185x8
205x8
215x6 (increased weight AND put up more reps)

Dumbbell Bench Press
70x8
80x8
100x8
110x5 (up two reps)

Smith Machine Squat
135x8
185x8
245x8
325x8 (up 10lbs and maxxed reps will increase weight next week)

Leg Presses (skipped these just this time as early last week I made my legs so sore I could barely walk hehe)

Dumbbell Shoulder Presses
50'sx8
60'sx8
75'sx8 (light....need more weight)

Dumbbell Lateral Raises
30'sx8
40'sx7 (up two reps)

Seated Dumbbell Front Raises
20'sx8
30'sx5

Close Grip Bench Presses
135x8
185x8
215x8 (up 3 reps and I could of done more...increasding weight to 225 next week)

Tricep Bar Pushdowns (I ditched the Bench Dips as they just weren't doing it for me)
70x8
100x8
115x4

Standing Calf Raises
120x8
150x8
165x8
195x8 (increase weight next week)

Reverse Wrist Curls
15'sx8
20'sx8
25'sx6 (up 2 reps)

[Iceman69]

Overall the first week went well. I kept the calories high but quality, and the training sessons were intense. When I felt a little burnout coming on I simply took more rest.

I would NOT recommend this lifting program for a total noobie as they most likely would overtrain.

I'm expecting some very nice strength gains this next week and if I put on another 3lbs I'll be a happy dude.

[skipp]

I'm not a big fan of the test jump. Start at 750 and end at 750, or start at 500 and end at 500.

[Growingpains]

Test jumps are not good, messes with blood levels too much. Start at an amount and stay at that amount until the end.
Good luck,

Great journal,

I have subscribed!

GP

[Growingpains]

Oh ya, you got any pics?

[Iceman69]

Hmmm anyone else concur with the Test jump being a bad idea? If so I'll stick with 500mgs/week till finish.

I should be taking some pics soon! I just need to get a memory stick formy camera and take it ot the gym.

[1buffsob]

I feel in your sitiuation, upping the dosage would not be warranted. Stick with 500mg ew. You'll do just fine with that.

1buffsob

[THE_DOME]

good thred going to keep my eye on it

[hardgainer12]

def looking forward to the results. good luck bro

[Iceman69]

Been really making sure to get plenty of rest so my day #'s aren't exactly corresponding to the schedule I first outlined.

I've gained 10lbs in two weeks, and I know a couple lbs is water weight from the dbol but my strength is going insane.

Day 4

Deadlifts
135x8
225x8
275x8
305x6

Lab Pulldowns
145x8
190x8
220x8
255x7 (up 5lbs)

T-Bar Rows
90x8
135x8
145x8 (up 2 reps)
155x4 (additional set up 10lbs)

Barbell Curls
85x8
105x8
115x5 (up 1 rep)

Incline Alt Dumbbell Curls
30'sx8
40'sx8
45'sx7 (up 2 reps)

Dumbbell Wrist Curls
30'sx8
40'sx8
55'sx3

[Iceman69]

Day 5 Bodyweight 231lbs Feeling very strong. Dbol is crazy.

Smith Machine Squats
135x8
185x8
245x8
335x8 (will increase weight next week)

Leg Press
180x8
360x8
450x8
540x8 (up 4 reps..)

Incline Bench Press
135x8
185x8
205x8
225x6 (yeah....never been able to bench 225 on incline...)

Dumbbell Bench Press
70'sx8
80'sx8
100'sx8
115'sx5 (feeling good and strong on these. would like to squeeze out 8 next week)

Dumbbell Lateral Raises
30'sx8
40'sx8 (up 1 rep)
45'sx5

Seated Dumbbell Front Raise
20'sx8
30'sx8 (up 3 reps)

[Iceman69]

Just starting week 3. Will take pics at weeks 4, 8 and 12.

[ebomb6789]

Looking forward to seeing your results keep up the good work

[davedizzle]

[Iceman69]

Just starting week 3. Will take pics at weeks 4, 8 and 12.

And your reading comprehension needs work.

There, we have both critiqued each other now.

[Iceman69]

Woke up, gobbled 6 whole eggs, a bowl of wheaties, then just had 2 scoops of whey protein. Time to train.

[Iceman69]

Day 6 -- Bodyweight 233lbs

Definitely holding some water but strength is going up in crazy jumps now.

Deadlifts
135x8
225x8
275x8
305x6

Roman Deadlifts
225x8
245x8
265x8
285x8 (will increase weight)

Lat Pulldowns
145x8
190x8
220x8
255x8 (will increase weight)

T-Bar Rows
90x8
135x8
145x8
155x6 (up 2 reps)

Barbell Curls
85x8
105x8
115x6

Incline Alt Dumbbell Curls
40'sx8
45'sx8 (up 1 rep)
50'sx4

Dumbbell Wrist Curls
30'sx8
40'sx8
55'sx6 (up 3 reps)

Rev. Wrist Curls
15'sx8
20'sx8
25x7 (up 1 rep)

Day - 7 -- Bodyweight 235

Incline Bench
135x8
185x8
225x8 (up 2 reps)
245x3 (I've never been able to lift this ever on incline....let alone the 225 from last week heh.)

Dumbbell Bench Press
70'sx8
80'sx8
100'sx8
115'sx7 (up 2 reps)

---being edited!--

[fender99]

great thread.. ill be starting a similar cycle soon, very interesting.. keep it up!

[CSAR]

Very interesting read. Can't wait to see the pics of your progress!!

[JohnBall]

How bout a progress report bro.

[Iceman69]

Well shit.

So ....I realize I disappeared off this forum for 2 years.

So what happened?

I got Married and had a baby!!!!!!!!

What can I say I got distracted.

What ended up happening with the cycle is my bodyweight went up to 250lbs. I put on a little too much fat with everything going on, but overall the gains were awesome.

For those of you who wanted pics.

My Avatar is what I'm at currently.

I'm 6'3 and 242lbs currently.

I've been off the gear for about a year, and I'm going to go on a small 10 week cutting cycle, which I will create a new thread for.

Just wanted to get reacquainted with all of ya, and apologize for my sudden disappearance.

Wifey is totally cool with the gear, so that helps me a great deal.

I've got a SPOT ON diet, and I'm ready to get shredded, and probably drop down to 230lbs.

Iceman