DangerDan's Winter Cycle

[Dangerdan]

Here is a leg comparision for Hellmask.

[IBdmfkr]

Great progress, it'll just take time to develop that more mature/dense muscle but overall you're doing good so far.

Stay on those legs and train them balls to the wall every workout, starting to show separation.

Keep it up.

[Dangerdan]

Thanks BD. I realize that I dont have a very mature/dense look and thats something that I guess will just come with time. While I have been workout out for probably 10 years, I can only really say I have been training for a year or so. I think there is a difference in simply mindlessly going to the gym and workout out verses keeping to a training schedule and eating a good diet and most of my years have been spent on the former rather than the latter. I really have no idea how much I will weigh at the show in august but I definately am not going to have overwhelming size since I'm 6'1. I could certainly hold quite a bit more muscle on my frame but that too will come with time I suppose. I am just happy to be making constant progress.

As for legs, for the past twelve weeks or so I have been really focusing on squats and making them the base of every leg workout. Yesterday I started BD's original leg routine and I plan to run it for the next twelve weeks. I still feel like my arms are lagging but I have seen progress in the past 12 weeks so thats a good sign.

[IBdmfkr]

How'd you like the leg routine? Lose your lunch? lol

[Dangerdan]

Didn't actually lose my lunch. I'll push it harder next time. As it was my first day on the new routine I had to dial in the correct amount of weight to use with each lift. I thought about using the same weight you do. . .but decided to go just a bit lighter.

I'll try to up the intensity next time now that I know how much weight to use so hopefully I'll get myself to throw up then if all goes well. The only times I have lost my lunch at the gym are during leg workouts (probalby 4-5 times), so I'll try to keep the tradition going next week.

[Dangerdan]

PCT protocal started yesterday, 14 days after last sust injection. I am basically running Pheedno's PCT.

L-Dex - .25 daily weeks 1-4
Clomid - 100mg weeks 1-2, 50mgs weeks 3-4
Nolva - 20mg daily weeks 1-4

I have clen on hand as well but was not planning on adding it to PCT. I could be persuaded to run the clen as well as I have read on the boards that it can help with maintaining gains. Any thoughts? I also started creatine this week and will be running it for six weeks.

[IBdmfkr]

Good deal, if you go in there first time and lift what I lift I quit lol..
Start light and use proper form and full range of motion on each exercise.
Don't rush through your reps either, go slow and really squeeze the muscle.

Keep the intensity high, now is important! so you don't lose muscle tissue, your strength should stay the same or go up each week, if not then you're at risk of atrophy. Also remember not to overtrain, rest days are KEY.

[Dangerdan]

Good deal, if you go in there first time and lift what I lift I quit lol..
Start light and use proper form and full range of motion on each exercise.
Don't rush through your reps either, go slow and really squeeze the muscle.

Keep the intensity high, now is important! so you don't lose muscle tissue, your strength should stay the same or go up each week, if not then you're at risk of atrophy. Also remember not to overtrain, rest days are KEY.

For the leg presses especially, I find that focusing on muscle contraction is key. With squats, I can get a pretty good workout just moving the weight up and down, but with leg presses it seems the amount of weight isn't as important and the mind/muscle connection and maintaining proper form. I acutally work out with less on leg press today than I did several months ago although my strength has gone up.

As far as overtaining, I'm currently on a two days on, one day off schedule. This worked pretty good while on cycle. Do you think it may result in overtraining now? I was thinking about moving to just training EOD but am leary of changing anything right now.

[Dangerdan]

I'm a few days into pct, a little over two weeks since last injection and weight and strength have not decreased.

[Motobro]

Great log

[Dangerdan]

I did SwoleCat's leg routine yesterday. If you haven't tried this routine, i highly recommend giving it a try, even if you just throw it in once for a change. You can find a link to Swole's routine in this post: Can't Find Swole's Leg Routine

I just started a new routine for the next eight weeks, pretty much what I have already been doing, I just changed a few of the exercises and splits to mix things up. This program should carry me through PCT. I will be increasing the weight each consecutive session. Here are the basic splits:

Legs (SwoleCat's Routine)
Bi's/Tri's/Abs
OFF
Chest/Back/Calves
Legs (BD's Program)
OFF
Back/Bi's/Abs
Cest/Shoulders/Calves

I have the whole program with exercises, sets and reps in excel format. If anyone would like to take a look at it, shoot me a PM.

[Dangerdan]

PCT is progressing well. I haven't lost any weight and strenth has not gone down any. I'm headed to the Arnold Classic this weekend so I'm sure I"ll be back Monday with renewed motivation.

[Dangerdan]

I'm almost two weeks into PCT now. I'm not sure if its the lack of test my body is producing or the PCT drugs, but I feel like I have the emotions of a 12 year old girl lately. Cutting back to 50mg's of clomid daily starting tomorrow as scheduled, maybe that will help.

[Dangerdan]

I've got about a week left of PCT. I have lost about 3-5lbs but I think that some of it is fat/water loss. I'm guessing my bf% is down to about 10% or so and weight is around 212-215. I am heading to the beach in a week, then I will up my cal's considerably in order to put on another 10lbs or so before I start the final cutting for the show in late august. Strength is still going up since the end of cycle.

Since changing up my routine about 2-3 weeks ago, I have already seen a good improvement in my legs. Thanks to Swole and BD for providing the two leg routines, they are intense, but like I said, I'm seeing cuts in my legs from being on the routine for two weeks that I have never seen before.

New avatar is a pic from this morning. Anyone else got a guess at to bf%?

[Random]

Dangerdan nice leg progress man! keep it up like I B D said...personally i love front squats to really get the quads fried...

CD

[Dangerdan]

Thanks CD. I use front squats from time to time at the end of my workouts to really exhaust my quads. I'm running my current leg workout for eight weeks, six weeks left. At that time, I may incorporate front squats as a regular exercise.

[Random]

Thanks CD. I use front squats from time to time at the end of my workouts to really exhaust my quads. I'm running my current leg workout for eight weeks, six weeks left. At that time, I may incorporate front squats as a regular exercise.

Very good man keep it up!

CD

[Dangerdan]

I had one hell of a leg workout on Friday, made it though 4 sets of squats before heading to the bathroom and losing my lunch. Legs are still very sore today so thats good. I am finished with pct now too. I feel like my test lvls have rebounded pretty well although I have not had (and will not be getting) any blood work done. I have about 6-8 more weeks off until I start my next cycle which will take me up until my comp in August.

[bpm1]

wow man! big diff in before and after pics, lookin swole in ur avy!

[Pops1985]

Nice dude, you told me about my Sledgehammer hahaha, I replaced my phone for the Hammer haha

[wishmasterATM]

nice progress mr. burger king....

[Dangerdan]

nice progress mr. burger king....

Yes, in my first pictures, I did do a very clever job of disguising my secret identity.