M.P's log (first)

[MajorPectorial]

OK. First few posts will just show progress at start. (April '12) One year (April '13). Then late sep '13 and early Nov '13.

I'll be keeping a personal log and more likely update either every few days or once a week. I'll be keeping an accurate track via word on my mobile on a daily basis so as to keep all information clear and accurate.

Some background

As I say. Started in April '12 and did not cycle until later on in the year. Due to my test lvls being at the lower end of the scale I blast and cruise. Please feel free to look up my profile on previous cycle's inc routine styles etc. It is only in the past couple of months that my routines have drastically changed and that's thanks to the wealth of information from big M's thread/log. So if you ain't looked. Do it. N learn. My main objective is to gain good quality muscle. And an overall good 'look'. I know this us a long game but I intend to tie in as many threads to make the strongest rope in the shortest amount of time.
My starting weight was between 13-13½ stone.
My current weight is 17stone4lbs
My weight is always pre workout in shorts n vest only
I am 6'3"¼ tall (the quarter counts)
I'm 33 years old
My diet is clean to the point I hit my macros and eat no sweets. Sugar. Salt. Puddings etc not ever (probably why I have all my teeth n no fillings)
I train for around one hour Mon through Fri.
Weekends off.
I currently have some form of rotator cuff injury where bicep connects under left armpit. I apply pure DMSO. Take nsaids. Tramadol if needed and msm crystal.

Pre workouts are ALWAYS;
5GS msm crystals
3-5gs L-citrulline (sometimes hit twice with a 3 then 2 half hour later)
Strong coffee
Protein shake one hour prior
Bcaas 20-30 mins prior
3gs creatine.

During workout
5gs creatine in water

Post workout
Protein shake (matrix anabolic)
Meal within 30mins



OK. So now the pictures. N please. Don't flame my legs. I am improving them. Its taking time. But they are getting there.


Before getting into gym. April '12














Application crashing. I'll post in next comment

[MajorPectorial]

One year mark





















Again I'll post recent pics

[MajorPectorial]

This about two months ago

[MajorPectorial]

These are over the last two days. I've been on current cycle for week and half. Or there about.


Chest day today




Attachment 145961



Attachment 145962

Was Gunna remove face. Pah. Cant be assed. Got nothing to hide

Shoulders (yesterday)







Attachment 145963

[MajorPectorial]

And these are my latest log entries;


Due to my shoulder injury I do start this cycle lightly to give it chance to heal.

Wed 6/11/13

Biceps
Seated concentration curl. Warm up 30kg x12
3* working sets into pos n neg failure @1minute breaks@50kg

Standing curls strict form. 3* working sets at 50kg
I did feel the connecting tissue pull a bit. This is the exercise I ran into problems since doing a new4rm at 70kg

Moved back onto supported 15° incline one armed curls over the top of bench to really touch that peak up.

Lats
Again took this easy due to the shoulder injury so
Wide grip pull downs:
Warm up set @40kg 20+ reps concentrating on slowly squeezing and flaring the lats as much as possible through each rep keeping constant flexed resistance.
Upped to 50kg and did 3*working sets
Straight into
Close reverse grip pulldowns. @50kg for three working sets again same contraction and really squeezing into the waist.
Lastly standing palms down arms straight (lightly bend at elbows)pulldowns again squeezing hard all the way down. Then back up. Keeping it as tightly tenses n contracted as possible on the negatives. @30kg.

These weights are light. Very light. My working weight on a close grip pulldown is 120kg +. I'm just battling injury and although could go heavier I do not want to set myself back further.etc


Pre w/o
Meal 1 hour 30 mins pre
L-citrulline @3gs/protein shake 1 hour pre
Bcaa's/L-citrulline@3gs/msm.crystals@5gs/omega3-dha-epa@1000mgs 15-20mins pre
Workout
Protein shake immediately post
Meal 30 mins post.




7/11/13

Shoulders.

Machine shoulder press
Wide grip
warm up@30kg x 8
Feeler@50kg
3xworking sets@70kg

Machine shoulder press
Hammer grip
3xworking sets@70kg
1xdrop set @50kg

Using the machine incline press as an upright row wide grip.

Feeler set @30kg
3xworking sets@40kg


Cable lateral raises for posterior delts.
25kgx3workingbsets both sides.

All working sets are done tjrough positive failure and utilizes my dedicated spotter for 3xextra to hit negative fsilure. The pump i got from this session was amazing. And probs shoulda got aome pics. All in all. Fantastic workout.
















8/11/13 (Friday)

Leg day. My fav day of all!

Started off with calves. I feel this is a week area so now hit them fresh n heavy.

Seated calf raise
Feeler@ 80kg
3*working sets (I always go +2-3 reps INTO failure. So no longer count apart from ensuring not over ten reps. Or I add weight.

Standing calf raise (on squat calf raise machine. I forget the name)
No need for feeler as already warmed up.
3*working sets @100kg (I'm 110 too) probs more now.

Standing squat on the above mentioned machine. Really squeezing these out.
I usually use leg press but some **** knuckle broke it. Smh.
Anyways.
Feeler @130kg
3 working sets at 230kg again reps are all 2-3 through failure. My heart was pounding like a b1tch. Gasping breath Lolz. Love it n I'm all out on every rep yet really resisting on the negative really trying to consciously tear as many fibres as possible.

Leg curl.
Really meant to remember this.
Was over 130kg but I'll dbl chk. In 3 working sets

Leg extension
Again roughly 250kg?. For 3 working sets. I drop set this as well after the three working sets into failure. At this point walking is difficult. And I darent bend my legs as they'd simply crumple underneath me.



All in all great w/out.









12/November/13

I have been having longer rest periods in the hope this will speed recovery in my shoulders. Its only just now feeling like it "could" well be on the mend. Its improved slightly which is promising atleast.

Warmed up shoulders doing full stretches n rotation of arm movements together. Opposite sides as much as possible.

Shoulder press kept to higher reps bit no more than towns. I've lost a lot of strength through these injuries n it does really do my but.

Feeler set working at 70 kg
3 working sets at 80kg. Standing to assist in the last three "extra" keeps which needed assistance on the pos. N resisted on the neg.

One arm upright rows.
Feeler set @ 30kg
3 working sets at 40kg again using the failure technique on last three reps of each set

Seated rows. Extra extended n really squeezing these into the chest concentrating on constricting the rear delts only
As above style finishing on 3x working sets of 80kg

I use an incline machine press for upright rows. Hit three working sets at 40kg

Finished on some front lateral and bent over raises just to kill off my Delts front to back.

















Wednesday 13th/November/13

Upper chest/triceps
In hind sight after doing overhead press my triceps were slightly fatigued from yesterday but only noticed it on the initial incline machine press. I use the machine press for the added support for painful bicep/shoulder connective tissue pain.

Incline machine press. The machine is in DIRE need of greasing Lolz. 50 feels like 100 Haha. But I don't mind as long as I get the tension in my muscles then they're working.
Feeler set at 30kg
3 x working sets of 50kg ensuring 3 reps into failure each set. Was around 12 on first. 10 then 8. Each movement slow on both positive AND negative.

Incline flies. This has always pumped the hell out of my chest making that lovely thick step from clavicles where the pecs minors start.
Feeler at 14kg each
Another feel at 18kg each
Settled on 20kg dumbbells for my 3 x working sets. Following 3 reps into failure for around 10/8/8

Kneeling cable flies. Attached from lower level essentially "clapping" at head height in from. Feet between cable points to get a full stretch behind each rep.
Feeler @25kg each
3x working sets at 30kg again 3 rep failure for around 8/8/6
At this point I was starting to fail and could feel it. Fantastic n I just wish the rest of me grew like my chest. I 100% believe tho by incorporating beyond failure technique has really set my muscles back in growth mode.

Triceps
Now. Using a machine curl I kneel on the opposite side and use thus as a type of strict skull crusher type exercise. This ensures both form and all weight is on triceps. Nowhere else. I may take pics to show what I mean.
30 kg feeler
3xworking sets at 50kg.full movement. Full stretch and contraction.

Triceps cable press straight bar
Feeler set at 50kg
3xworking sets at 80kg which is the rack. NOT using chest. Form strict as possible going again into 3 rep failure. I keep saying 3 rep failure as essentially this is all I bother
counting now. Cuz its all that counts ;-)

Finished off with some rope presses over head. Back to machine. Tilted forward to really stretch those worked fibres trying to damage as many fibres as possible.
30kg feeler into 3x working sets at 50kg. This really really killed em off. It always does.

[MajorPectorial]

I welcome any tips/criticism etc. So please feel free to chime in.

[tarmyg]

Inspiring!!!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[Euroholic]

I dont believe that you eat no salt.

[pitweiler]

Probably doesn't put salt on his food but it's hard to believe that he has zero sodium intake

Looks like your coming along good. Keep up the good work!

[MajorPectorial]

Probably doesn't put salt on his food but it's hard to believe that he has zero sodium intake

Looks like your coming along good. Keep up the good work!

Yes. Sry for the confusion. I add no salt to any meals. Dontveben like bacon because all I seem to taste is salt. Bloody horrible Haha.
I don't Cook with any evo (usually). Obviously some foods u just have to. I'll be investing in a porcelain pan soon.
And thanks tarny, pit and anyone else for the positive fb. Means a lot. Especially when you look at yourself and just always see small. Doesn't matter how many friends n relatives say "your massive" or (from the younger ones) "your a unit" you know?

I do wonder tho with such low salt if this may be a contributing factor to me sweating a helluva lot more than anyone I know. It has worsened since not even adding a dash of sea salt to some foods. What do you think?

[MajorPectorial]

Leg shot.

Yes I have gurly calves. Yes I'm hitting them...>_<

[bigsiv]

Going in the right direction buddy keep it up

[Capebuffalo]

Keep training. Work hard

[Igifuno]

Props to you for being open, posting pics, asking for feedback and wanting to improve.

I see a nice improvement from when you began and now. Keep pushing - short intense workouts, eat clean but big, get good rest.

Marcus reposted his earlier post on training techniques earlier today. If you haven't read that yet, make a point to do so. Helped me tremendously.

[MajorPectorial]

Thanks guys. @igif yeh I'm subd on Marcus thread n read everything that goes on there at worst every couple days. But I'm on here usually a few timed per day.

All I do is

Mon-fri. Eat train. Eat some more. I DO suffer with sleep. Couldn't drop off until 5:30 or later this morning. I've tried a load of things. I think melatonin will be by next step. I figure its simply "dropping off" I find hard. N I'm always too damn hot. I'm too hot most of the time. Add tren n I feel it more. But I cope. N I sure as damnit will NOT let lack of sleep slow me.
I still did legs today. I've written it up n will post shortly.
If the melatonin works out I'll advise on my dosing for weight etc and any positive/negative effects.

This log you'll notice is not spiced up. It is just me. Learning from you guys on a road I am determined to walk head long into. No matter the difficulties. I will make mistakes. I have done. But I'll learn and use that knowledge to further my goals. So yes. There will be bits here noting my injuries, difficulties, successes and any useful info I've found out. Tried or thinking of trying.
I'm thinking I'm not the only "fledgling" to bodybuilding. So maybe this'll help both me and others.

So criticize. Suggest. As much as possible!

I'll post workout now

[MajorPectorial]

EEERRRRRRR. feeling sick.

Just did legs ;-) so its ok Haha!

Leg press still broke so used the squat/standing calve machine. I forget the name as brain dead. Always get sickly n headache after really pushing legs n calves.

Didn't realise leg press was still broke n did warm up set. Its bearings gone so didn't really hear the creak.
240 kg for 8 controlled as warm up.

Squat machine
140kg feeler. Felt easy as hell for 8 nice n smooth reps
240kg x 3 working sets only to positive failure on this.

Seated leg curls
Feeler set 70kg
3xworking sets at rack. About 120kg (need to take photos of the racks for each to better recall from memory the weights.

Russian leg curl
@body weight for 3 sets to failure

Leg extension.
Rack at 240 or so kg feeler
One leg extension.
toes in (outer sweep)
@160kg+ 3xworking sets to failure

Seated calve raise
My calves were actually still sore from 6 days ago!
3xworking sets @ 70kg. Could probably have gone heavier and will raise next week. Wanna get back to hitting new pb weekly if possible.

Now at home.
Shattered. Will upload this later.

[MajorPectorial]

Question on DMSO in Marcus thread. I'm reposting my answer as to the type of DMSO. I.e pure or otherwise

Although (at 1 application on first day and two applications on second and third day to an area the size of the palm of your hand to armpit area) i have not experienced a "rash" or discolouration I did however notice a slight thickly itch at one point today.(14th nov '13)

If I hadn't rushed I'd have got a 70%-80% DMSO to 30%-20% aloe vera combination as this is strangely noted in what studies I found to not only cause less irritation but actually have better effect than pure DMSO (oddly enough).

I have not experienced the "garlic" like taste supposedly reported but I may not exactly be using an especially large amount as applying by finger as its a small area.

I "think" it may have provided some small amount of relief or this could well be due to me simply healing. Its hard to honestly tell. I am using nsaids/painkillers at night and msm crystals during the day.

This is only 3 days. Either way I'm glad I'm improving injury wise.

[Igifuno]

Thanks guys. @igif yeh I'm subd on Marcus thread n read everything that goes on there at worst every couple days. But I'm on here usually a few timed per day. All I do is Mon-fri. Eat train. Eat some more. I DO suffer with sleep. Couldn't drop off until 5:30 or later this morning. I've tried a load of things. I think melatonin will be by next step. I figure its simply "dropping off" I find hard. N I'm always too damn hot. I'm too hot most of the time. Add tren n I feel it more. But I cope. N I sure as damnit will NOT let lack of sleep slow me. I still did legs today. I've written it up n will post shortly. If the melatonin works out I'll advise on my dosing for weight etc and any positive/negative effects. This log you'll notice is not spiced up. It is just me. Learning from you guys on a road I am determined to walk head long into. No matter the difficulties. I will make mistakes. I have done. But I'll learn and use that knowledge to further my goals. So yes. There will be bits here noting my injuries, difficulties, successes and any useful info I've found out. Tried or thinking of trying. I'm thinking I'm not the only "fledgling" to bodybuilding. So maybe this'll help both me and others. So criticize. Suggest. As much as possible! I'll post workout now

Sounds like you're destined for success MP. You want it - get it.

[Igifuno]

EEERRRRRRR. feeling sick. Just did legs ;-) so its ok Haha! Leg press still broke so used the squat/standing calve machine. I forget the name as brain dead. Always get sickly n headache after really pushing legs n calves. Didn't realise leg press was still broke n did warm up set. Its bearings gone so didn't really hear the creak. 240 kg for 8 controlled as warm up. Squat machine 140kg feeler. Felt easy as hell for 8 nice n smooth reps 240kg x 3 working sets only to positive failure on this. Seated leg curls Feeler set 70kg 3xworking sets at rack. About 120kg (need to take photos of the racks for each to better recall from memory the weights. Russian leg curl @body weight for 3 sets to failure Leg extension. Rack at 240 or so kg feeler One leg extension. toes in (outer sweep) @160kg+ 3xworking sets to failure Seated calve raise My calves were actually still sore from 6 days ago! 3xworking sets @ 70kg. Could probably have gone heavier and will raise next week. Wanna get back to hitting new pb weekly if possible. Now at home. Shattered. Will upload this later.

Nice. I'm going to have to look into lbs to kg conversions. Never really made myself familiar.

As it relates to the technique you're using, definitely apply what's outlined in Marcus earlier post and apply all techniques. Rest/pause, forced reps, drop sets. I can't tell you how much I've benefited from that over the last two months alone.

[Cuz]

Great work MP, do not give up on whatever your goals are. You can only not achieve them if you believe that you cant achieve them.

[MajorPectorial]

Thanks chad. Thanks igif. Appreciate the tips. Comments n positive words. I got my training into failure from Marcus thread. On exercises I can't be spotted on properly I use rest pause I.e catch a few breaths before I hit another. Then another. But I don't drop the weight I keep under atleast some kind of tension. Drop sets on some but I mostly go a full rep range on my own steam and my spotter part assists to get me into deepest part of motion or tightest contraction of muscle so that I can go 3 reps past that point. Its basically where I count from. I must do three failures. Its that simple for me. Doing that three times on my heaviest weight really kills me off. The pumps and fatigue I feel in every muscle is atm. Lasting almost a week. Something I've never experienced before. Here's today's thoughts etc;

[MajorPectorial]

Mp log part 3
15th November '13

Yesterday night I for the first time in a while felt ready to sleep at around 10pm!! Went to bed around 11pm. No internet researching (whichnim thinking was keeping my brain far too awake and in work mode). Although not being able to drop off until 5:30am the night b4 and doing legs may well of helped. Either way I slept for 13 hours... This will however make me struggle on calories so its bigger meals for me today!

On a different note. Who here goes for either tanning or uses tanning wipes. Its not something I've really thought about until now. But I do believe it will help better show off the shape that's beginning to appear. Thoughts would be appreciated.

I can really feel my legs today and even more so my lower flute/hamstring area. Quads not so much so will ensure I hit these much harder next time around!!!

Well. Its biceps then lats today. I will again be doing this supported to take away stress from my adjoining bicep to armpit area.

OK. Workout
Biceps into lats

Supported. Seated curling machine
30kg warm up
50kg 4 working sets. Seemed to die off round the 6+3assisted-4+3assisted-3+3assisted mark. So did another set of 3+3

Supported standing curls. Using a Ben CH at 15 degree upright arm over top one arm at a time pulling the little finger in n up to hit the peak as much as possible
14kg 4 working sets pretty similar to above in reps

Standing curls with straight bar on cable machine.
50kg 3 sets into failure

Wide grip.lat pull down
50kg feeler
70kg 3 working sets again 3 into failure. All slow and controlled.
I still am not 100% in my shoulder so on this exercise hit higher reps with less weight simply to help prevent further injuring my shoulder. Its annoying but I know it has to be done.
Seated rows. Full extension and flex. No body movement. Everything hitting my lats n lats only
One feeler set
3 working sets in to 3 assisted on each set. No weight as machine is numbered. Not kg.

[EverettCD]

Out-fvcking-standing work & dedication MP. Keep it up, you're on the right track.

[MajorPectorial]

Out-fvcking-standing work & dedication MP. Keep it up, you're on the right track.

Thanks Everett. On 2 days off with my daughter. Enjoy my rest days with her and had my 2nd night with zero sleep issues which is fantastic!

Edited;

Well. Ex had a late one so got sent back from work so I only had about an hour with my daughter today. N not getting to see her tomorrow. Poor girl was crying. Cuts me up tbh. Not a happy chappy over this weekend. Guess I'll list few items on eBay to pass the time.

[MajorPectorial]

Sunday 17th November 2013.

My second rest day. And finally the weeks muscle aches from gym have pretty much dissapeared. This is both good and worry some as I'd of hoped I hit legs hard enough on Thursday to feel more than a slight slight slight ache on my lower glutes.
Eating has been better than usual. Always been my only downfall but now getting in atleast 4-5 meals with morning shakes. Pre n Post workout shakes and I swap between micellar casino from matrix to a zero fat laaarrrge ass yoghurt with strawberry pieces in for my evening/last meal of the day.
Sleep has been fantastic. This probably means nothing to most of you but I've not slept fully or properly for well over 3-4 years.
Still getting the night sweats but now I have turned all my heating off my flats colder than my fridge!. This Has definitely helped!!!
Still using msm crystals/DMSO during the day and nsaids/tramadol to ensure pain doesn't wake me at night.

Daily energy levels are good. Apart from that there's not much else to say. Can't wait to be fully healed to start lifting some really heavy weights without having to worry on my shoulder issues.

[tarmyg]

Some good work and dedication going on here. Keep it up!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[MajorPectorial]

Thank you tarmy. I appreciate the kind words. Helps spur me on even more. ;-)

[MajorPectorial]

Monday 18th November
Nearly forgot to copy this across!

Shoulders

Machine overhead press wide grip
Warmup 50kg repped 8 OK. Could feel a slight pull in my shoulder injury
80kg 4 working sets went 3 into failure on last two sets will increase this to 90kg next time round to keep reps down

One hand dumbbell upright row
25kg warmup/feeler
40kg 3 working sets. Will up weight next week. I feel this exercise is really good for both outter n rear delt n traps. Again I think its time to up the weight on this. That'll be a new best. Next weight 45kg's!

Cable outter delt flies
25kg's usually working weight did one set n upped to;
30kg's 3 working sets going into half's n quarters to really kill these off. I stand feet against machine side on and lean out by gripping the machine. Working arm coming from across my body arm slightly bent to do almost a pouring coffee flick of the elbow to ensure its above the hand keeping the same slight bend in elbow. No.more. no less. This hits me.real good.

Finished off with sitting up on the top of the incline press.machine and using it with 30kg's to kill off the muscle. My spotter can easily ensure I hit the top of the movement and resisting all the way down. Shoulders are totally killed and it feels great. Home for an immediate shake and have chicken n rice half hour after.

Still applying DMSO twice.daily with a layer of 99%pure aloe vera gel. I'm experiencing almost like a top layer of skin is coming off of course it could also be remnants of the gel. As yet there is no visible rash or soreness. So that's one good thing atleast.

Pain is minimal in my left shoulder (the part where bicep connects in under the armpit). Like a pulling sensation in some exercises. Hoping this goes. No problems recurring in right shoulder so far which is good. Of course this could change once I start hitting heavier weights again. But I'm feeling good about it so fingers crossed. It has more time to repair because I won't risk it until my left is fully healed. Probably weeks possibly months away. Hopefully the DMSO/nsaids/msm crystals will heal it quicker.