First Cycle 500mg Test Enanthate per week. 6'4 265 pounds

**Firstcycle** · 03-06-2011, 04:20 PM

Hey all, I actually started two weeks ago and will try to get as much information in here as possible.

Been lifting just under 5 years. I concentrate on Brazilian JiuJitsu, but want to "bulk up" while I can then focus on bjj.

My best lifts of all time are 305 pound bench press.

255x3 incline bench press.

485 pound deadlift(back problems)

350x5 box squat.

2-20-2011 was my first shot(left glute). Weighed in 252 pounds @ 6'4. 16-17% body fat. 24 years young. I will be doing 500mg for 10 weeks, wait two weeks, then begain nolvadex at 40 40 20 10 or a similar fashion. Nolva is on hand already.

Starting lifts for then are 225x3 box squat and 270x3 flat bench press.

2-24-2011 second shot(r g)

2-28-2011 third shot(l g)

3-4-2011 fourth shot(r g)

I am following Joe Defranco's WS4SB 3.

I;ve had some rotator cuff problems, slight elbow pain, and lower back problems. But 95% of the time I am pain free. Been working on pressing form and more prehab RC work to help with the rotator cuff.

High protein diet. 6-7 meals a day. Carbs throughout day and surrounding workouts. Fat intake at night and throughout day. Getting 5k calories on workout days and 3500 or so on off days. will bump up as cycle progresses.

I take 6 fish oil, 2 multis, glucosamine, and calcium supps every day.

9 hours of sleep a night, I try to abstain from sex night before/day of lifting and do it after lifting.

**Firstcycle** · 03-06-2011, 04:24 PM

3-4-2011

3 sets bench for reps. I am horrible with endurance in the higher rep scheme.

175x18 175 x 16 175 x16

chinups. bw+5x8 +5x8 x8

face pulls high pulley. 140x12 150x12 150x12 160x10

db military press no belt standing 65'sx9 70x8 70x10

hammer curls 65x8 70x7

"can opener" for rotator cuff(basically bent over db laterals) 25x15 25x15 30x12

rope tri pushdowns 190x10 200x9 210x8

**Firstcycle** · 03-06-2011, 04:28 PM

3-5 ME LOWER

box squat slightly below parallel. 45x8 135x5 185x1 205x1. working sets 225x5 240x4. Next weeks goals are 250x4 and 265x3. Trying to add 20 pounds a week to this.

high bench stepups 45'sx7 45's 7

natural glute ham raises. 3x10

standing pulldowns 140x20 150x15 160x15

bb wrist curls pronated full rom 155X15 185X12 185X15

Weighed in at 264 on 3-6. Still look same leanness.

**Firstcycle** · 03-06-2011, 04:31 PM

Tomorrow is ME UPPER day. Going for 275x3 on bench then hopefully 290x3 if the 275 goes up quickly. I hope the shoulder and elbow feel good. Tucking elbows and bringing to below nipple for first time so I hope form is good.