Krugerrs Unnatural Log

[krugerr]

Hey there all, as we approach the start of the wonderous competition, I decided that I should really get a thread in order and running!

So, I have spent many weeks researching proper diet, training and steriod protocols. I have chosen to follow the tips of a couple of well known forum members, SickBeard and CanYouDigIt! Im joking.... Can you imagine? Planning on getting big by only eating one meal a day for 2500 calories and injecting lots of steroids without training! No, thats a silly idea. I think I'll go with the tried and tested methods, firstly because it works, and secondly because I dont really fancy an ass kicking from Marcus, SteM or Bear!


:.Diet.:

I know the Intermitted Fasting works well for me, so obviously, I will be using this as the outline for my diet. I dont plan on any real silly meal timings, a 16/8 split will work just fine. Inside this frame, I will be using Carb Back Loading, for those of you that dont know what this is. It is effectively carb cycling. Carbs only on training days, but those carbs can only be consumed directly after an evening training session. So its just timed carb cycling. Its rather easy to follow. It advocated stuffing yourself with low GI carbs, ice cream, pizza, cake, crisps, etc. but only directly after training. It also goes on to suggest lower caloried on off days, and high calories on training days. I think that I am going to aim for 300 under on 'off-days' and 300 over on 'on-days'.

Monday -- Training. High Calorie, High Carb.
Tuesday -- Off. Low Calorie, 30g carbs.
Wednesday-- Training, High Calorie, High Carbs.
Thursday - Training, High Calorie, High Carbs.
Friday -- Training, High Calorie, High Carbs.
Saturday -- Off. Low Calorie, 30g carbs.
Sunday -- Off. Low Calorie, 30g carbs.[SIZE=4]

:.Training.:

Im far from some of the elite on these forums, but I have begun to notice what works for me now! Finally. And it seems to be an unseemly match of butchered routines. My chest responds and grows with real heavy low reps, followed by 2(6x6) at a medium/low weight. My back responds to HIT, as do my legs. My biceps grow from heavy dumbell curls and dropset concentration curls! I never use preacher or barbell curls, too much stress on my wrists. So with that in mind, here follows my routines. Some of you may quickly notice the Dorian Yates workouts for back/shoulders/legs.

---Chest & Biceps

Chest Press
25 reps @ 60kg (132lbs)
10 reps @ 100kg (220lbs)
5 reps @ 110kg (242lbs)
3 reps @ 120kg (264lbs)
2 reps @ 130kg (286lbs)
1 rep @ 140kg (308lbs)
6 sets, 6 reps @ 100kg (220lbs)
6 sets, 6 reps @ 80kg (176lbs)

Seated Bicep Curls
3 sets - 8-10 reps, forced. 10kg dumbells warmup, 15kg medium effort, 20kg forced, including swing
Standing Hammer Curls
2 sets - 8-10. 12.5kg dumbells, 15kg failure
Concentration Curls
2 drop sets, 20kg negatives, 15kg til failure, then negatives, 10kg failure.
Cable Curls Dropset
1 set, start at 60kg, and drop 5kg every failure until the weight is too light. Usually 5-6 drops.

---Back

Dumbell Pullover
3 sets, 15kg (10-12), 25kg (10-12 moderate), 40kg (8-10 failure)
Close Grip Pulldown
2 sets, 10-12 moderate and 8-10 failure (Uses plates on a machine, so no weight provided here)
Wide Grip Pulldown
2 sets, 15-20 light and 6-8 failure (Uses plates on a machine, so no weight provided here)
Single Arm Rows
2 sets, 35kg (10-12 moderate) and 45kg (8-10 failure)
Deadlift
2 sets 120kg (10-12 moderate) and 160kg (6-8 failure)

---Legs & Triceps

Dumbell Skull Crushers
3 sets, 15kg (10-12), 20kg (8-10), 30kg (failure)
Seated French Press
2 sets, 35kg (8-10), 45kg (failure)
Cable Extensions
2 sets, 10-12 moderate and 6-8 failure (Uses plates on a machine, so no weight provided here)
Dips
2 sets, to failure.

Leg Extension
3 sets, 20kg (12-15), 40kg (10-12 moderate), 80kg (failure)
Leg Press
2 sets, 150kg (10-12) and 310kg (failure)
Hack Squat
2 sets 100kg (8-10) and 180kg (failure)
Seated Calf Raises
2 sets, 20kg (10-12) and 60kg (failure)

---Shoulders & anything else.

Dumbell Shoulder Press
3 sets, 25kg (10-12), 30kg (8-10), 40kg (6-8)
Side Raise
2 sets, 10kg (10-12), 15kg (8-10)
cable side raise
3 sets, (10-12), (8-10) and (6-8)
Reverse Cable Fly
2 sets, (10-12) and (6-8)

After the short shoulder workout, I hit anything that I feel didnt quite get the workout during the week. If my chest feels week I'll do some heavy flys, of my traps feel weak, shrugs. Etc, you get the idea, I basically just hit a few random things for a 2nd time that week.

:.Steroid.:

Nothing special happening here, keeping it sweet and simple. Doing it properly! I toyed with the idea of throwing in Anavar , or playing with Tren , or maybe even NPP. However I got over these silly ideas, and decided to just stick with Test&T3. Despite my wildest dreams of running insane things and doses. I spent a long time daydreaming at University... "What if I run Equipoise ?"... "How about Primobolan , Tren and Test?"... Its so exciting planning a new course. I had to keep it simple though, I havent done many cycles, I need to run before I can walk. I tell new members this, so I need to practice what I preach!

Test-Enanthate - 600mg/week, adminsitered Mon/Thurs
Liquidex - 0.25 EOD
HCG - 250iu mon/thu
T3 - 200mcg ED[/SIZE

:.Starting Pictures.:


Apologies for the shit form on my pose. I have a small mirror and trying to pose and angle camera was hard. Mrs will be home soon, she'll take better ones. These are up literally because I'm an eager beaver and excited!


Start: (18 March)