Progress update : 4 weeks in

[Drummerboy]

Starting weight 182lbs at about 20%bf height 5-9 out of gym for almost 3 years. Trained light for 1 month to wake up, then started cycle. I am 4 weeks in.

wk 1-12 Supertest 450mg E4D
Primo 100mg E4D
wk 1-4 Var 50mg ED

Current weight, 198lbs, with no gain in waiste size. Basic lifts, 2-3 sets, always to failure before rep 8. I dont do maxes yet, so i dont know what my 1 rep lifts are. 5 days a week in the gym for about 1 to 1.5 hours, very heavy, always to concentric failure.

Bench - 205lbs
Squat - 285lbs
Deadlift - 315lbs
Wide Dip - body + 45lbs
Chin up - body +10lbs
Cable row 170lbs
Barbell Curl 80pds
Skull Crushers - 90pds

That about it! Body is transforming daily. I need to get more educated on diet... anyone got some good books to refer me to, or sites? Thnx,

~DB~

[DNA]

Check out the diet forum.

Try to create a diet that consists of food you like so you wont deviate. For me I like skinless chicken, oatmeal, potatos and whole grains, etc...

Or you using Super Test 350 ?

First cycle?

[DNA]

drummerboy you have a PM

[eff_haters]

hey drummerboy, shoot me a PM......where in canada are you located and also id like to ask a couple questions since you seem very knowledgeable about AS....or email me since it doesnt seem to let me have private messages :S

[Drummerboy]

hey drummerboy, shoot me a PM......where in canada are you located and also id like to ask a couple questions since you seem very knowledgeable about AS....or email me since it doesnt seem to let me have private messages :S

you need to post more to get PM's. when you get there PM me and ill talk to ya.

~DB~

[Drummerboy]

Check out the diet forum.

Try to create a diet that consists of food you like so you wont deviate. For me I like skinless chicken, oatmeal, potatos and whole grains, etc...

Or you using Super Test 350 ?

First cycle?

supertest 450, and no ive cycled on and off for a bit. I pretty much know what i need to about cycling, just have to get the diet tweaked.

[Drummerboy]

bench up to 225
incline db up to 80's
bent over rows 185
Barbell Curls 85lbs.

[ecto9]

I noticed the part where you said no gain in waist size. Thats great! The mid section is a bit of a battle for me whilst I'm gaining weight. I take it that supertest is the sachets? I'm curious if those are very painful. Keep us updated and good luck with cycle.

You know about this site, it's one of my favorites, tons of great articles...

http://www.bodybuilding.com/fun/index.html

[956Vette]

Great to see some real #s buddy! You have always done your homework, thanks for posting this

What is your PWO nutrition like? I always emphasize this the most personally...

[Drummerboy]

Ecto : yea they are the sachets and yea they hurt like hell. Took me about 2-3 weeks to get used to them. I inject straight out of the sachet, no cut. Thnx for the link too

Hey Vette, good to hear from ya bro

Im following the Truth About Building Muscle information package. It includes a complete workout/nutrition plan completely spelled out. What an awsome value. Noobs would be jacked in no time following this bread and butter no BS kick your ass routine. Would take care of a lot of the redundant questions too.

My PWO currently on a 2500-3000 a day plan is a shake which is about 2:1 carbs and protien coming in at about 500 calories. Important to note that the post workout shake needs to be high in fast, simple carbs. I use straight dextrose, or just use grape juice with a good, pure protien. Its about 50 grams of protien and 90 grams of carbs, soooo important to get that into you immediately after a workout, as i know you stress over and over. Also for you new guys - the pre workout shake should have slow carbs, just blend in about a cup of oatmeal with protien powder in a cup of skim milk. This will get you through the heavy training required to stimulate growth.

I am switching to egg protien cause i cannot tolerate whey well. I think i need a pure whey... the sweeteners and fillers jack me up! I will continue to post results here... i am growing at a faster pace than i ever have due to a great increase in my nutritional education, better training knowledge (yes, you can overtrain on juice lol) and proper rest periods. Man, i only do 8 sets on big muscle groups (not including initial warmup) and im TOAST after 45-60 min. It works awsome. All hail heavy compounds and freeweights!

~DB~

[Dr_Funk]

Glad things are going well for you. Probably should have trained for longer than a month after a 3 year lay-off but whatever, as long as you're happy with your results that's all that really matters.

[Drummerboy]

Glad things are going well for you. Probably should have trained for longer than a month after a 3 year lay-off but whatever, as long as you're happy with your results that's all that really matters.

my daily work keeps me from being to lax... so it wasnt so bad

[eff_haters]

Where did you get this "Truth About Building Muscle information package" from? Thanks!

[Drummerboy]

i actually purchased the program... best 77 bucks you can spend if you want to know how to train and eat

[Drummerboy]

keep in mind tho... its for natural training... your calculated caloric intake can go up an extra few hundred a day over top of what he says, and your healing time is shorter than 1 week for a given muscle group, say a few days, when your on a decent cycle. Natural is the way to start tho

[Drummerboy]

Squats up to 305 today...
leg press is at 820... but real hard... i think im stuck here for a bit
leg curls on a flex machine are at 135... more than 2x what they were a month ago
calf raises standing on apex machine are at 260....
seated apex are at 185.
great progress... keep you posted!

Joints are having a hard time keeping up with muscle gain tho... careful for injuries...

[wes cst rydr]

good info bro....i noticed about 6 weeks in my knees n elbows start givn me hell!! it almost seemed like i had fluid in my knees.

[Drummerboy]

bench up to 235
skull crushers at 90
wide dips - me + 75pds (!)
incline dumbell is at 85's

[kostakv]

How many times are you benching 235.

[kostakv]

it seems it went up 35 pounds in 1 week. Excellent.

[Drummerboy]

at least 5 reps, no more than 7, to complete concentric failure. most excersises are done like this in this routine. funny thing... only 2 sets per excersize max, working awsome.

~DB~

[P4D2A022]

wow. congrats on the success man. keep it up!

[Drummerboy]

Thnx!

Shoulders cant keep up with crazy muscle growth. Im cutting back to 450ml E7D and taking a week off to heal... both rotater cuffs are sore from hard presses and dips. Training legs every 4 days instead for now... got a joint formula supplement, some glucosamine and vitamin c for immune boost. Keep ya posted....

[P4D2A022]

Sweeeeet

[oneshot]

whats ur weight sittin at now and are you doin any cardio?

[Drummerboy]

Im sitting at 199, no increase in waiste size. I am only doing 5 mins of moderate cardio before a workout, along with a 10-15 weight acclimation (a light pyramid only on bench - NOT intended to cause fatigue, but warm up joints). I am in a bulking phase, so cardio is counter productive. I will switch diet and training when appropriate to cut up.

I was at about 3000 calories a day, but im not a hard gainer, so im cutting back to 2500 as it seems optimum for me.... aiming at 180-190 ripped... im only 5-9, so this is easy to get to. Heres hoping my rotater cuffs and elbows feel better soon! I wanna get back on that damn bench!!

~DB~

[oneshot]

17 lbs in less than 6 weeks, nice.

[Panzerfaust80]

How much are u military pressin with barbell?

Tip to relieve some stress off ur shoulders while performing bench as I had the same problem with my left shoulder:

When u bring barbell down, do not let ur elbows break the plane of ur back. In other words the rear of ur arms should be parallel to the floor, then press the weight back up. The amount of additional stress that is placed on the shoulders when barbell is brought to chest is multiplied exponentially. Just a tip, hope it works for you as it has for me. (not to mention the long-term injury prevention it aids with too!!)

[Drummerboy]

Thanks for the tip, i will try it out for sure... that range of motion will decrease the intensity on the chest, but increasing weight might compensate for that... ill run it by my trainer too, and see what he thinks... Off to do legs, will report later today how it goes...

~DB~

[Drummerboy]

17 lbs in less than 6 weeks, nice.

Yea... 10 pds water, but about a pound a week lean, which is a great pace for me. Its all in the diet...

~DB~

[Panzerfaust80]

Thanks for the tip, i will try it out for sure... that range of motion will decrease the intensity on the chest, but increasing weight might compensate for that... ill run it by my trainer too, and see what he thinks... Off to do legs, will report later today how it goes...

~DB~

Difference would be negligible. There are so many other chest exercises you can do to make up for that 2-3 inches you arent finishing on bench. And anyways you keep complaining about your cuffs!! who really cares about that 2 inch "intensity" anyways if u cant move ur arm?! Good luk bra.

Oh u never said how much u military press w/ barbell?

[P4D2A022]

drummer, whats good?

[Drummerboy]

Difference would be negligible. There are so many other chest exercises you can do to make up for that 2-3 inches you arent finishing on bench. And anyways you keep complaining about your cuffs!! who really cares about that 2 inch "intensity" anyways if u cant move ur arm?! Good luk bra.

Oh u never said how much u military press w/ barbell?

i will def. look into it... give it a shot next chest day... i dont lift barbells above my head anymore, so i dont know my max, cause of the rotator cuffs... i use dumbells, and i use 60's for sets right now... till i get stronger.

[Drummerboy]

drummer, whats good?

i dont know what your asking.... ?

[Big]

i dont know what your asking.... ?

I was wondering the same thing

[P4D2A022]

i meant with any updates.. how was the workout?

[Drummerboy]

Oh lol!

Yea i just got in...

Barbell Squats up to 315 today, made it to 7th rep
leg curls at 135 again,
leg press still at 810... it will be a bit till i go up, maybe a week or 2
standing calf raise atlantis, 280
seated calf raise at 200

Thats it for today... gonna rest tomoro, then try chest....

[P4D2A022]

nice gains man

[Panzerfaust80]

Your lower body seems much stronger than ur upper body. I am the exact opposite. I can rep military 225 lbs. and bench 315 reps however 225 for squat feels heavy to me lol... CLS = Chicken Leg Syndrome.

Good gains thou bro keep it up.. hope that cuff heals man!

[Drummerboy]

yea.... legs are getting crazy gains, back is too, however chest and bi's are slow to come up.... shoulders are growing good tho lol... im on my way to a chest day now