Dooie's new BULK cycle

[dooie]

G'day guys.. Been a long time since I've been on here (since last cycle) but I read through my previous log and it inspired me to log again. So here goes

Cycle:
600mg Test E / week 12 weeks
40mg DBOL per day 4 weeks
Arimidex 0.5mg EOD

PCT:
Nolva: 40/40/20/20
clomid: 50/50/50/50

Stats:
Height: 179cm
Weight: 90.3kg (i think i finished on 92kg last cycle)
12-13% bf

Training program:
M: Back (4 exercises 3-4sets 6-12rps)
T: Chest (4 exercises 3-4 sets 6-12 reps)
W: Legs (5 exercises 3-4 sets 8-12 reps)
Th: shoulders (4 exercises 3-4 sets 6-12 reps)
F: arms (2-3 bi exercises, 3 tri exercises)

I will get rid of my arm day, add bis to back day and tris to shoulder day. i will go into more detail further into my log

I do abs 3x, traps 2x and calves 2x per week

Goals:
Strength gains, put on as much LM as possible not to worried about fat gain but keep below 15%

Measurements to come!
Photos well maybe haha. hope you enjoy! Aussies represent

[dooie]

Here is my last cycle thread
http://forums.steroid.com/members-cy...7-finally.html

I finished on 92.3kgs

[dooie]

Good shoulder workout today, it was a big one.

3 sets 40kg DB press
4sets wide grip upright rows ss with rear flys
3sets hammer press ss side raises
3x Shrugs

Tomorrow I will do arms, deads, calves and abs

[Gaspaco]

Hey man!

Cycle looks good!

I would frontload only first week of nolva tho... 40/20/20/20

... and add HCG ( 250iu twice a week)

Best of luck gaining some sick mass!

[Back In Black]

Good luck stranger

[dooie]

Hey man!

Cycle looks good!

I would frontload only first week of nolva tho... 40/20/20/20

... and add HCG ( 250iu twice a week)

Best of luck gaining some sick mass!

Ok, will do, I do have some HCG being shipped over, I've ordered it twice before but has been seized, fvcking Aussie customs!! So fingers crossed

[dooie]

Good luck stranger

Thanks mate, been looking forward to this since last cycle

[dooie]

Time to put up a few shi!ty photos I took before I started! More sh!tty photos to come

[dooie]

Quick update! Good leg session this week!

Squats 4 sets: 140kg for 2 sets 8reps
Front squats 80kg ss with box jumps
Leg press 4sets 6-7plates ss with weighted box lunges.

Shoulders yesterday
dB press 35kg 5sets
Cable side raises
Reverse flys
Shrugs
Abs and calves

Back: on Tuesday
Weighted under grip chins 4sets
Bentover DB rows 50kg 4sets
Bent over BB wide grip rows
Close grip pull downs

No real weight or strength gain! No sides to mention! Nearly half way through the 2nd week!

[dooie]

Weekly update:

I have changed my workout routine to: push, pull, legs.

This week I did a 3RM of 160kgs squat, very happy..

Push: incline BB, flat DB, flys,
Reverse flys ss side raises
Tricep push downs
(Next push Is tomorrow, start with heavy OHP, raises, 2chest, 2tris)

Feeling good, getting some acne which is annoying but roaccutane coming lower back pumps. But no other sides to comment on

[dooie]

Weight: 94kgs
Today was my push day,
my push sessions are going for too long, i need to cut this day down to an hour but am struggling.

workout:
OHP: Max 80kg 4sets
Flat BB: max 115kg (5reps) 4 sets all 5 reps
45deg incline DB: 37.5kg 12reps 4 sets
skull crushers: 3 sets 12reps.
3 sets side raises ss with tricep pulldowns 12 reps.

feeling amazing, great pumps and great strength and endurance.

[dooie]

Yesterday was my Pull Day:

Weighted pull ups, an extra 20kgs, 4 sets hitting 8 reps
close grip rows, 3 plates each side 8-10reps (i'm resting usually 1-1.5mins between sets)
facepulls and shrugs 4 sets each

biceps
EZ bar curls, 4 sets of 8 15kgs each side
reverse EZ bar curls 3 sets of 8-10

next pull day i will add another pull exercise, perhaps a bent over DB row, didn't have much time yesterday.

[dooie]

about to go hit some legs,
I have 3 different leg days that I do consecutively,

Leg day 1:
Back squats 5-10 reps 4-5 sets
stiff leg deads
weighted walking lunges (other than the first exercise, i am hitting 4-5sets, 8-12 reps for all exercises)
leg curls
8-10sets of calves seated first (10-15 reps) standing (4-6sets, 4-6reps)

Leg day 2 which is today
Front squats
Hack squats
DB romanian deadlift
leg curls
8-10sets of calves

leg day 3
Deadlifts
back squats (high reps)
seated leg curls
8-10 sets of calves
abs

[Sgt. Hartman]

Best of luck bud time to get swole lol.

[dooie]

about to go hit some legs,
I have 3 different leg days that I do consecutively,

Leg day 1:
Back squats 5-10 reps 4-5 sets
stiff leg deads
weighted walking lunges (other than the first exercise, i am hitting 4-5sets, 8-12 reps for all exercises)
leg curls
8-10sets of calves seated first (10-15 reps) standing (4-6sets, 4-6reps)

Leg day 2 which is today
Front squats
Hack squats
DB romanian deadlift
leg curls
8-10sets of calves

leg day 3
Deadlifts
back squats (high reps)
seated leg curls
8-10 sets of calves
abs

So yesterday I did
Front squats 80kgs 5sets of 8 reps
Straight leg deads 80kgs 4 sets of 10reps
Hack squats 25kgs on each side (slow all the way down) 4sets 12reps
Laying leg curls (3sets reps to failure)

No calves, I had to leave early, will try do them today,

Today's workout will be chest, shoulders and tris
My shoulders are killing me from the front squats! So we will see how that goes.

Incline DB 45kgs 4sets 10reps
Decline BB 90kgs 4sets 8-10 reps
Arnolds 20kgs 4sets 10reps
Flies ss side raises
2 tri exercises (pull downs 4sets, reverse pull downs 3sets)
Hopefully have time for some calves

Nope: no time for calves haha

[dooie]

Next time I will start with shoulders again. OHP

I think every 3rd push day I will start with weighted dips, so that my tris get some heavy weight onto them.

So
Push A
Incline BB
Flat or decline DB (Or a variation of these two)
Seated OH DB press or Arnold press
Flies ss with side raises
2 tri exercises

Push B
OHP
flat BB
Incline DB or just flies
Side raises
Skull crushers
Pull downs

Push C
Weighted dips
OHP or Arnold's or hammer strength press (probably the latter)
Flat or incline BB or DB
Flies ss with raises
Another tri exercise push downs or another variation,

It is a lot of volume but I seem to be coping with it ok! I may need to do less chest, perhaps less sets on the presses maybe 3 working sets each should be sufficient.

Anyway, I'm not getting many responses on here, (I am very open to suggestions and help). but it's more for my benefit and to log my progress, I hope it helps someone down the track.

[dooie]

I have just got rid of my old test E, it was cheap and a pharmaceutical brand from Canada SQuibb.. But I have just got my hands on some legit Gen Pharma. This is a very good UGL in Australia and Sydney, so I'm very stoked to be switching.

Gainsssss.. COME AT ME

[dooie]

Last night's pull workout.

I have 2 Pull days, this is my main workout, my pull days will look like this, A,A,B,A,A,B etc, where this workout is my Pull A.

What I was meant to do:
Pull A workout:
Pull down, BB row, (low), DB row !!!angles!!!
BB curl, 5sets 8
EZ reverse curls, 5sets 8
Face pulls seated (over the head, back and up)
Rotated cuff work (every once and a while)

What I did last night:
Close grip pull down; 75kgs for 10 then 85kgs, for 3 sets of 10.
Bent over BB row wide, 70kgs for 11 reps then 3sets of 90kgs for 10, 11 and 10reps.
Bent over DB row 3 sets of 40kgs 12 reps each side.
BB curls 3sets of 42.5kgs for 7, 7 and 6reps then 1 set at 37.5kgs for 6reps.
Preacher Ez reverse 15kgs + bar for 7reps, then 12.5kgs + bar for 3sets of 8.
Supersetted these with reverse flys. 4sets

Abs for 10mins

[dooie]

Today is my rest day, I went to the gym and did some rotator cuff work and also foam rolling on my lats, lower back, quads and hammies.

I went to the chiropractor this afternoon, and I don't know why I haven't been earlier (like 4 years ago). Been suffering from lower back pain, he fixed a disk in my neck, lower back and my lats!! Amazing..

Stay healthy

[dooie]

Leg day today!!!

I did leg day A which included:

- Back squats at
140kg, 4 sets of 5, 5, 5, 6
- Straight leg deads at
80kgs for 3 sets of 8, my lower back was really sore, couldn't do anymore.
- Leg press (slow negatives)
4 sets of 12-15 6plates each side
- Laying leg extensions 6plates for reps of 13,10,12
- Seated calf raise 3plates 15, 15, 14, 14
- Straight leg calf raise 6plates each side!! 4 sets of 6-10reps
Supersetted with leg extension.

Great session, lower back was annoying though

[dooie]

Definitely BULKING!!!

[dooie]

So yesterday was my push B day:

Standing BB OHP 60kgs, 80kgs for 3 reps, 70kgs: for 4 sets of 5,5,5,6

BB chest press 100kgs for 5, 115kgs for 2sets of 5reps and 110kgs for 7reps for my 4th set.

DB incline chest press (45deg.) 4 sets of 9-12reps with 40kgs

Flies ss with side raises (4sets)
Tris: 3sets skull crushers 45kg, push downs ss with reverse flies (4sets) reverse push downs (3sets)

Great pump, staying healthy.. Shoulders are sore, but I am still getting use to this routine and weights, body is starting to recover much better! Loving it!

[dooie]

After 2 rest days, today I did my

Pull day
Close grip pulldowns 4sets of 85kgs 10reps
Wide grip smith rows 30kgs each side 5sets 10reps
Shoulder width Undergrip 4x10 75kgs
Shrugs 150kgs to failure ss with standing BB curls, short bar 13.75kg each side 5sets
Reverse preacher curls 5kg each side 4sets ss with rope face pulls.

Finished with foam roller on my lats, lower-back and hamstrings for 10mins.

I can't do legs till Wednesday at the minimum due to my chiro, so I will slip in a push day tomorrow I think.

This is a pic of my wide-grip rows on a smith, I support my back with a incline bench, due to lower back pain. Very good isolation movement

[dooie]

Weighted in yesterday at 95.5kgs
Push Day A

45deg. Incline DB 45kgs for 6 reps then 3 sets at 47.5kgs for 6,6 and 7 reps (all without a spot)
Flat BB 3 sets of 100kgs for 8,9,8reps
Reverse Hammer strength OHP 4sets: 30kgs each side for 12reps, 35kgs for 12, 40kgs for 7 then 30kgs for 9.
4sets of Incline cable flies (12.5kgs) ss with cable side raises (10kgs)
Bench dips 4sets (worked up to 47kgs added)
Cable tricep pull down 4sets (35kgs) multiple droplet for last set.

Good workout, shoulders feel healthy an strong!! No side effects, great pumps..

[dooie]

Today I did legs despite my lower back pain and the chiro saying only do light legs..

Thought I'd do less volume and try out the Dorian Yates Blood and Guts HIT training

Legs and calves
Leg extensions 2 warm ups, 1 working set at 75kgs with a spot.
Front squats 80kgs, 4sets at 7,7,7,10
Hack squats 50kgs each side 10reps, 7reps past failure
More leg extensions 3sets ss with leg curls

Calves:
2sets past failure 12-15 reps seated
Standing calf raise 1 major work set with 2 rest-pause sections 5plates each side

My back was fine and still an intense workout!!

[dooie]

After the weekend off, back into it yesterday with a solid back and bis (pull) workout.

I have been training of late 'similar to' Dorian Yates blood and guts program.

DB pullovers 2 warm up sets 1 working set to failure at 45kgs 15reps

Hammer strength Shoulder width Under-grip pulldowns 2warm ups, 2 working sets to failure at 70kgs each side 12-10reps

DB bent over rows 45kg warm up, 3 working sets at 50kgs each arm 12reps/set

Smith machine shrugs 1 warm up, 2 working sets at 75kgs each side to failure 12+ reps

Biceps:
45kg BB curl 3 working sets at 6-8 reps
3 sets of hammer curls (rope) 20kgs to failure 10+ reps

Fantastic pump, lats are sore today, will weigh myself this afternoon before my push session.

[dooie]

Alright weighed in today!!
96.1kgs!! yeah buddy! One step closer to my goal of 100kgs!!

Today was my Push B day
OHP 75kgs sets of 5,5,4 (5kg heavier than last week)
BB bench 100kgs 7reps then 115kgs for 3 sets of 5 "last set I got a spot for the last rep" (but this is also up from last week!
Incline DB 40kgs 3sets of 8 (down from last week) For my 4th set i dropped the weight to 35kgs for 9 reps.
DB fly (slight incline) 20kgs 8+ for 3 sets

Cable side raises 10kgs ss with tricep push down 35kgs 4 sets 10+ reps

Decline skull crushers 35kg 12+ reps (more weight next time) 4sets

Rear delts 7 plates 12+ reps 3sets

Good workout, was in the gym a long time, due to so many ppl and me not being as focused as I would of liked, too many women haha

[dooie]

Leg day today!!! Wanted to test out the back!! And it went very well..

leg day A which included:

- Back squats at
140kg for 5, 150kgs for 3 sets of 5
- Leg press ss with box jumps 15 steps high
4 sets of 12-15 7plates each side (3 sets on box jumps 6-10 reps)
- Bulgarian split squats 20kg plates each hand 3 sets of 8-10 reps (these were a real killer)
- Seated calf raise 4 plates 15, 15, 15
- Straight leg calf raise 130kgs each side!! 3 sets of 6-10reps

Great session, lower back held up vey well, no pain! Very pleased..

[OnTheSauce]

Those squats better be parallel! Post some pics and videos bro

[dooie]

Those squats better be parallel! Post some pics and videos bro

Good idea!! I will post a video next leg session, I have struggled with squats for a long time, always going below parallel sitting at lower weight than all my mates, but now I'm doing more weight and going lower haha BOOM!

I'll probably go the same weight next leg session just aim for either 1 more rep per set, or another set of 5reps

I'll get the misses to take some half decent photos before the weekend too.

[dooie]

Time to up the calories

[dooie]

So after my leg day I had a rest day, yesterday was my
Pull day, it consisted of:

DB pull overs: 20kgs x 10, 30kgs x 10, 42.5kgs x 11

Undergrip pulldowns: 65kgs x 10, 75kgs x 10, 85 x 10, 95 x 8 x 3 sets

DB rows: 45kgs x 12, 50kgs x 12 x 3sets

Shrugs: 160kgs x 12+ x 4sets

Standing Bicep curls: 37.5kgs x 8 x 4

Rope hammer curls 20kgs x 12 x 3

[dooie]

Another update;

2 days ago I had a disappointing push day, ate hardly any food and was tired at the gym. But none the less, I got in their and got my numbers.

Incline BB 100kg x 5, 120 x 3 (too heavy and had a spot) ended up doing 110kg x 5reps x 3 sets

Flat DB press
35kg x 10, 45kg x 3 x 9reps

Arnold press 20kgs x 4 x 10reps

Flies ss side laterals (10kg)

Tris.. Straight bar push downs 3sets last set drop set (35kgs)

One arm Undergrip tris 3 x 10 (past failure)

[dooie]

Great leg session yesterday.

Front squats: 80kg x 5, 90kg x 5 x 4

Hack squats: 30kg each side x 10reps, 40kg x 10, 50kgs (each side) x 8, 40kgs each side x 10+

Leg extensions ss leg curls 3sets of 10-12reps (leg extension, 1 leg at a time)

Seated calf raise 90kgs x 3 x 12+

Standing calf raise 5plates each side 3 x 8reps

[trigger happy]

Great detail cheers for taking the time fellow ozzy be interesting to see how you go as i will be running a tri test at 500 a week and 40mg dbol weeks 1-4

[dooie]

So yesterday I had a rest day!! (Much needed) still went to the gym though haha.
- I did foam rolling on my legs and lats,
- also did some light rotator cuff work + abs

Weight is still sitting around 95-96kgs..

I really want to hit the 100kg mark!! Need to up those calories!

Pre-workout meal I just had a shake + sneaky carbs which was 1000cals almost on the dot.

Today's workout will be pull.
Looking to change my back routine up a little! Perhaps 1 vertical and 2 horizontal pull movements followed by traps and bis.

[dooie]

Pull day (this will become my Pull A day (max effort))

Wide grip row smith 45each side 3 x 5 (not including 2 warm ups)

Pull downs Undergrip 90kgs x 8, 100kgs x 8, 90
x 2 x 10

One arm DB row 45kgs x 3 x 12

Rack pulls ss with rope face pulls
Rack pulls 120kgs x 3 x 5 (will go heavier next time). Just easing my back into it.

Biceps. 25kg + bar preacher curl 4 x 8reps

10kg hammer curls 3 x 10 reps

[dooie]

Alright, Push Day B yesterday

BB OHP (somehow thought I was going to do 90kgs today, but I only did 1 rep lol!)
Turned out, 60kg x 8 (warmup) 90kg x 1, 75kg x 3 x 5 (will up this next week! 80kg will be plausible)

Flat BB 60kgs warmup, 100kgs x 5, 115kgs x 4 (easy) 120kgs x 3 x 5 (much better than last week)

Incline DB (45deg) 40kg x 2 x 10, 45kg x 8, 40kg x 8 (also better than last week)

Tris:
Push downs (straight bar 3 sets last set 3drops) 40kgs
1 arm reverse extension 10kg x 3 x 10reps

Supersetted with machine flies!

Good workout, feeling strong, my shoulders were very sore before I started though! Due to my first pin in my right shoulder ever, but it was a great workout (strength wise)

[dooie]

My supplements I'm taking:

Creatine 5g
AAKG 2g
Caffeine 200mg
L-tyrosine 200mg
Acetyl Carnitine 2g
Beta Alanine 3.2g
Citrulline Malate 8g
L Carnitine Tartrate 1g

Fish Oil 6000mg
Multi-vit
Zinc

[dooie]

Great detail cheers for taking the time fellow ozzy be interesting to see how you go as i will be running a tri test at 500 a week and 40mg dbol weeks 1-4

Cheers mate, appreciate it! A very similar cycle to mine. I may up my test from 600mg to 750mg so we will see how that goes