JROKK SD Log

**JROKK26** · 03-29-2007, 08:04 AM

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 ), Myogenx 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

185-8
drop set 135-8

DB Flat
75lbs-10
85-6/5 doing 100lbs 3 weeks ago

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** · 03-29-2007, 08:28 AM

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** · 03-29-2007, 09:46 AM

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

**notorious_mem** · 03-29-2007, 05:07 PM

good luck

**JROKK26** · 03-29-2007, 06:39 PM

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

Hope that's a sign of things to come

**UpstateTank** · 03-29-2007, 06:43 PM

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

**JROKK26** · 03-29-2007, 06:46 PM

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** · 03-29-2007, 07:42 PM

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

**JROKK26** · 03-29-2007, 08:03 PM

Thanks 12

followed your log too, that's what finally helped make up my mind

**number twelve** · 03-29-2007, 08:25 PM

had glad i could be an inspiration for others

**nyjetsfan86** · 03-29-2007, 08:26 PM

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

**JROKK26** · 03-29-2007, 08:29 PM

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

**JROKK26** · 03-30-2007, 07:50 PM

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

**mg316** · 03-30-2007, 08:25 PM

Has the NO been helping with the lethargy?

**JROKK26** · 03-30-2007, 08:32 PM

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

**MartyMcFly** · 03-30-2007, 08:59 PM

Originally Posted by 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

You know straight leg deads are for hamstrings.

**JROKK26** · 03-30-2007, 09:21 PM

Originally Posted by MartyMcFly

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** · 04-02-2007, 08:38 AM

I feel like a Fat ass

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

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

had about 4 beers and 1 shot of patron that night

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

Today Chest /tri's PWO cardio 30min.

**JROKK26** · 04-02-2007, 08:39 AM

server problems

**JROKK26** · 04-02-2007, 08:40 AM

delete posted again

**JROKK26** · 04-02-2007, 08:40 AM

Damn again hope this all gets fixed

**JROKK26** · 04-02-2007, 08:08 PM

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

won't do that again. No increase in strength yet....no sides at all to speak of either

I think I will be bumping up to 30mg ed for the last 2 weeks

**JROKK26** · 04-02-2007, 08:18 PM

Go Gators!

**JROKK26** · 04-04-2007, 08:51 AM

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+

it sucks. I've tried straps but I don't think I'm using them correctly,

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** · 04-04-2007, 09:11 AM

good log so far

**number twelve** · 04-04-2007, 01:53 PM

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** · 04-04-2007, 02:50 PM

Originally Posted by 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

Yea, it was pretty stupid to have a couple drinks

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

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?

I feel like I could do more just have to drop the bar before it slips out of my hands

**mg316** · 04-04-2007, 02:58 PM

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** · 04-04-2007, 08:56 PM

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** · 04-05-2007, 09:59 AM

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

**JROKK26** · 04-05-2007, 08:54 PM

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

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

**JROKK26** · 04-06-2007, 01:59 PM

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.

**JROKK26** · 04-06-2007, 02:05 PM

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** · 04-06-2007, 02:08 PM

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** · 04-06-2007, 02:20 PM

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** · 04-10-2007, 09:33 AM

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.

Today is back and Tri's

**number twelve** · 04-10-2007, 10:26 AM

nice job bro!

**JROKK26** · 04-10-2007, 11:52 AM

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** · 04-10-2007, 08:16 PM

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