Obro's 2nd Dbol only cycle log

[juicy_brucy]

sweet bro. please keep posting.
I love reading this thread!
Keep it coming Obro, and keep up the good work!

[Obro]

Thanks Mate, I really appreciate that. I see a lot of members reading but very few leave any thoughts or advice. Thanks again J_B.

[Obro]

Abs this morning:

Crunches 3x30
Ab King 3x20
DB Side Pulls 2x20
Broomsticks 2x100

Really easy. I miss the old days on a 45deg decline bench and a 10kg plate behind the head. I'll have to make something up when I build the new gym building.

Missing the cardio at the pool this arvo because the wife does not want to go so I would have to look after the twins the whole time and would get no swimming in so we'll all go tomorrow instead. Quiet day at home then! I'll try to get to the scales later today. Bought a new helmet for the bike and I'd like to try it out.

Feeling a few bumps under the skin so I think there might be some acne in the post. I've never really been prone to it so hopefully there won't be much.

I like the waxed chest now but its growing back really quickly and looks pretty weird so I might have to shave until I can find another place for a wax. The last place was on an island 2 days from here!

[Obro]

Well I'm still 70kgs.

I'm surprised because I feel and look bigger. Maybe I'm carrying less water or maybe I've just reached a sticking point or maybe just not eating enough but I don't think I could eat any more if I tried.

Only 2 weeks left so I'm upping to 50mgs.

[Obro]

Yeehaaaa,

Wicked pump today. Might have been the spag bol I had for breakfast!

Shoulders & Chest today. Matched my PB's on the shoulders with ease and did a new PB on the incline bench press and all without a spotter or I would have gone for a PB on the flat too.

Really good pump on the chest esp the upper pecs. I kept popping inside to give em a squeeze in the mirror. Never looked like this before in my life.

Cant wait for the back workout tomorrow. Sure I'll do more PB's. I feel like I could go and do them now. Never mind. Let's go see what's in the fridge.

[Obro]

OK. Just came back from the scales - 70.5kgs - Moving in the right direction. I know that's only a bottle or two of water over yesterday but I still feel better about it.

[ChuckLee]

Good to hear that.
Keep up the great work!

CL

[roy26]

Well done bro keep up the good work.

[Obro]

Thanks Guys, Nice to know you're still following the log.

Back today: Couple of PB's either in qty of reps or kilos,

Chins
0kgs x 10
11.5kgs x 9 PB
11.5kgs x 8
11.5kgs x 6

Bent over BB rows
60kgs x 10 PB
60kgs x 10
60kgs x 10

Straight Leg Dead Lifts (because my knees r fooked)
60kgs x 10
60kgs x 10
65kgs x 10 PB (can probably do 80kgs + but still waiting for my new belt)

Traps - BB Shrugs
100kgs x 12 PB
100kgs x 12
100kgs x 12
100kgs x 12

By the way, none of the weights listed include the bar or bars, not sure if that's how everone else does it or not.

I was lucky to get a really good diet from one of the members. I won't say his name incase he gets 1000 PM's but you know who you are and I thank you very much. It's shown me that although I thought I was getting enough cals I was nowhere near the amount I need so I'm going to focus on that for the next 12 (last) days of my cycle.

I'll hit the scales later today. I know I should just do it every week or so but I've not got much else to do and it's an excuse to get out of the house.

[Obro]

Made the scales at 70.6kgs so still heading in the right direction.

And call me anal but I weighed my shorts on the kitchen scales today and the denim ones I wore yesterday are 650gm and todays shorts are 350gm so thats another 300gm so todays gain was really 400gm which is close to 1Lb in one day. I know that no one can put on 1Lb of muscle in one day but it's good to know that all the food I'm trying to eat is doing something.

Whatever. The only thing that will really matter at the end is the strength gains and how I look so I'll wait until the last day before posting any more photos.

[juicy_brucy]

you weighed your shorts, lmao.
it sounds like it is working out well for you.
I like your ab routine. does your gym have a medicine ball??

[TJM7275]

Way to be bro, Good luck and keep us posted

[big bucks]

Nice improvements...keep it up! Nice details.

[Obro]

Thanks Guys,
Yup. Weighed the shorts. Definitely too much time on my hands!
Makes a change from when I go overseas and work 100 hours a week and only get 5 hours sleep a night.
No medcine ball J_B. Not sure I'd know what to do with one.
Arms a bit later today.

[Obro]

That was a long workout - 25 sets - Phew!

I went light today and concentrated on form. I was also a bit lazy about changing the weights as you will see.

Bi's
BB Curls
24kgs x 10
24kgs x 10
24kgs x 10
24kgs x 10

DB Curls
11.5kgs x 12
11.5kgs x 12

Incline Bench DB curls
11.5kgs x 10
11.5kgs x 10

Preacher DB's (shallow angle, elbow just below chest to hit the lower Bi - fkin hard).
11.5kgs x 7
9kgs x 12

Concentration Curls (3sec squeeze at top).
11.5kgs x 9
9kgs x 10

Tri's
Elbows in - decline pushups.
3x12

One arm pushups (Rocky style)
3X10

DB behind neck ext. (neck probs so nice and light).
11.5 x 12
11.5 x 12
11.5 x 12

DB kick backs
11.5 x 12
11.5 x 12

BB wrist curls
24kgs x 12
24kgs x 12

Sub-surface acne bumps have gone away which is nice.

So still no sides. I'm trying to figure out how I can take about 10 dbols (for the taper) and the clomid overseas. It a place thats very tough on AS. I'm not sure how they would regard the clomid.

[juicy_brucy]

at least ya got 'er done. pretty intense.

[juicy_brucy]

one arm push ups!!! IN YER FACE. those are ****ing hard!

[tripple6]

great progress mate

[Obro]

Thanks again Guys.

My belt arrived today.Too big so I'll need to make some new holes. I'm pretty sure that this part of the world have never seen leather that thick or holes that big so I might have to take the drill to it and make the holes myself. Pity tomorrow is Abs day. I'll have to wait longer to try it out.

[Obro]

Lots of rain so lovely and cool again.

Crunches 3x30
DB side pulls 3x20
Ab King 3 x 20
Broomsticks 2 x 100

It really is like a day off so I should be able to get stuck into delts and pecs tomorrow.

[Obro]

Woke up feeling shite today. Had my oatmeal and whey but even after 2 coffees I was still falling asleep so I went back to bed for an hour.

Shoulders & Chest today.

Felt really bad starting off and nearly quit after the first few sets but once I got a pump i felt better so did an extra 4 sets more than normal as punishment for being a woose! Arms ached today so I don't think I've recovered from Wednesdays big arm day.

Only 1 PB but it was only by 1kg so not worth mentioning. Man I wish i had a spotter.

Delts
Seated DB press 18kgs x 10 - 3 sets
Standing DB front raises 11.5kgs 10 - 2 sets
Standing side raises 9kg x 15 / 11.5 x 10 / 11.5 x 10
Standing Military BB Press 40kgs x 10 - 3 sets
11 sets total


Chest
Incline Bench
69 x 6
69 x 8
75 x 5
Flat Bench
75 x 7 (Actually that was a PB by 4kgs and 3 reps)
75 x 5
72 x 6
40 x 20
Incline DB Flies
11.5kgs x 10 - 2 sets
Flat DB overhead pulls
11.5 x 10 - 2 sets
11 sets total

Tried instant oatmeal with my PWO shake - love it - harder to clean the shaker though.

I might take tomorrow off I'll see how I feel.

This was taken after delts w/o but before chest. I read about bending over more for lateral db raises to isolate the rear delts more. I tried it and got a wicked pump so I checked it in the mirror and though wow I gotta get a pic of this. Its big for me. Also my forearm looks like someone else's. As always, click the thumb for a bigger pic.

[roy26]

Looking good obro keep up the good work

[Obro]

Thanks Roy

Had a rest day yesterday and thought I was going to bust some PB's today but it was just an average workout with a little improvement in Shrugs and Deadlifts.

Back
Chins x 10
Weighted chins
11.5 x 9
11.5 x 7
11.5 x 6

Bent over rows (not good - Think my rear delts have not yet recovered from Shoulders day)
64kg x 7 (PB but bad form)
58 x 10
58 x 10

Straight leg deadlifts
70kg x 10 - 3 sets (PB +5kgs)

Shrugs
101kgs x 12
101 x 12
96 x 12
Could barely lift the bar off the ground at the start. I'll have to improve my deadlifts.

Drilled the new holes in my belt - nice fit now.

From tomorrow I'm going to start tapering down the dbol . I've decided not to risk taking any overseas so really this is a 3 week cycle + 1 week taper. I know I'll have made nowhere near the gains I made on the 1st cycle but that's a good experience to share with everyone. Maybe it shows that a 2nd cycle with just dbol is not worth it. I've eaten much better and not drunk alchohol at all on this cycle so theres a clear message about how well the body can react to the first cycle compared to the next. Also I've done 50mgs e/d for most of this one and only 30mgs e/d for the 1st one.

I'll jump on the scales a bit later and post the weight. If I'm not over 71kgs I'll be p1$$ed. Pecs are now bigger than some of my ex's and weigh more too.

Next Sunday is my last day so I'll post some pics and stats with a final summary then.

[Obro]

Yeehaa - 71.1kgs Thats up 2.7kgs or 6lbs.
Going to eat like a horse and try to hit 72kgs by next sunday so I can start PCT 8lb up.

[thetank]

nice man..you are looking ****in sick in that pic..definately see some gains. keep it up brutha eat everything in sight you'll hit 72 kgs for sure.
peace
tank

[Obro]

Thanks again Tank - As always a real gentleman.

Man this workout seemed to go on forever, even though I worked in the Abs with the Tri's.
All in Kg's

Bi's
BB Curl
27 x 10
27 x 10
27 x 10
27 x 10

Standing DB Curls
11.5 x 12
11.5 x 12

Incline DB Curls
11.5 x 10
11.5 x 10

Preachers DB
11.5 x 7
9 x 12

Concentration C
11.5 x 10
9 x 10

Tri's
Decline push-ups elbows in.
3 sets x 10

One arm push-ups
3 sets x 10

DB behind neck
11.5 x 10 (had to quit because elbows flared up

BB lying forehead ext.
27 x 10
27 x 10
27 x 10

DB Kick backs
11.5 x 12
11.5 x 12

BB wrist curls
27 x 12
27 x 12

Abs
crunches
3 x 30

BB side pulls
27 x 20 (2 sets)

Ab king - Decline
3 x 20

Broomsticks
2 x 100

Phew.

Bi's still at 16" pumped.

Kinda looking forward to tapering the dbol this week. Hopefully I'll lose some water for Sundays pics. My other mission this week is to get as good a tan as possible (in betwen the rain showers) because when I start work next week I work 100 hrs p/w and only see the sun during the 5 min walk to work in the mornings. 2 months of slowly turning into a ghost!

Mission:
Eat - Get to 72kgs
Get a suntan.

Not so bad

[Obro]

Back workout after 2 days off.

Skipped the weighted chins and just did 5 sets without for a change.

Chins
x 10 - 5 sets

Bent over BB rows
56kgs x 10
56 x 9
56 x 8

Traps - BB shrugs
104kgs x 12 (PB by 3kgs) I really could not deadlift any more. fked knees so straight leg d-lift.
104 x 12
80 x 12
80 x 12

Deadlifts
80kgs x 10 (PB by 10 kgs )
80 x 10
80 x 10

These photos were taken after the back w/o.

I'm happy with my lat spread because it's probably the biggest I've looked. Also I think my abs have come a long way since the 1st cycle but I do still have too much fat around the waist. I'm happy with my traps too.

I'll never reach 72kgs by sunday. I dropped below 70kgs today. I think its because I'm tapering the Dbol (down to 10mgs today) so I think I'm losing a lot of the bloat. Anyway I'm sick of trying to eat 6 times a day so I'm kind of giving up now and I'll just eat when I'm hungry. I have little appetite without the dbol.

Next monday I'll be back in the real world after 5 months here in Thailand. I can tell you I can't wait to start eating food I love again. For the first week I'm going to live on Kebabs, Burger King, Pizza, baked potatoes and my favourite Beans and cheese on toast with a touch of balsamic vinegar. No wait, my even more favourite: Wholemeal toast with avocado, balsamic vinegar, sliced tomato, fresh parsley and ground pepper. Jeez I'm hungry now.

Without going into detail, my job involves walking 32klm a day (I used a pedometer for a couple of weeks just to see). 7 days a week, so I burn a lot of energy. I hope to get my BF down to 9% in 2 months and still eat all the good stuff I can't get here in Thailand.

Actually, in some ways I'm happy I did not gain too much because last month I had a really nice suit tailored and 6 tailored shirts and I would have been pissed off if I could not fit into them so. Every cloud etc...

Anyway, heres the Pics. I might post more after tomorrows Shoulders and Tri's. But if I don't I think you've got the idea of my gains for this cycle, pre-PCT.

[audis4]

you want to get down to 9%? you look lower than that to me now!

Damn, man, looking strong as hell!

I'll be following!

[Obro]

you want to get down to 9%? you look lower than that to me now!

Damn, man, looking strong as hell!

I'll be following!

Thanks audis,
Yeah I think there is a flaw in the caliper method because the only place I have any fat is around the waist so when I pinch and measure I get 8mm and according to the chart, at my age I'm 12%. If I was 20 y/o I would be 8% so I think the chart assumes a certain body type composition, at type that I don't think I have.

[Obro]

http://www.linear-software.com/online.html

Ok - Thats the link for an excellent BF% calculator.

I looked up the 7 point skinfold test and took all the measurements with the calipers. Entered the numbers into the calculator.

I'm 9.33% - wooohooo. Thats more like it.

[audis4]

you look more like 8% to me

[audis4]

nice work bud!

keep it up, ill be following

[Garnelek]

Great work Obro!I have to agree that u look lower than 9.3!
Anyway,keep it up!

[pognog]

Wow, impressive gains and it was sure fun to read your log and progress!
I'm pretty new to all these workout terms, so could you kinda explain to me what a 'broomstick' excercise is like, heh. Thanks and keep up the good work!

[Obro]

Wow Pognog - Awesome rack. I'd love to see your avvy a lot more.

Broomsticks are where you take something like a broomstick without the brush, or you can use an empty barbell. Put it behind your head and hook your arms up and over so you look a bit like that dude Jesus. The bar/stick should be resting on your neck and shoulders.
Keep your hips still and twist your shoulders to each side. You should be concentrating on working your hips against the twist and that way you really hit the upper abs and obliques. I find I can't hold much air because the abs are almost permamently flexed so it's 100 very short sharp breaths per set.
How hard you make it is determined by how hard you twist. If you use a barbell it's a little harder because of the momentum from the extra weight.
I hope that helps bro.

[pognog]

Ah kool, thanks for the explanation, will try that out tonight in my ab workout routine!
Good luck Obro and hope you will keep up your great gains!

[Obro]

Thanks pognog. Let me know how you go with the broomsticks - I love em!

[Obro]

Well, These are probably the last pics I'll post for this cycle.

Today was my last day of dbol and I only took 5mgs. I had a really crap workout. Strength was down and everything hurt. My body is really missing the dbol and any natural test. Nuts have shrunk too. I'll be starting the Clomid for PCT as soon as this afternoon because of the short half life of the dbol.

I thought it was worth re-posting a before pic from December before my 1st cycle to show the improvement in 4 months. That's the 1st one and I'd like to thank everyone who convinced me to get my chest waxed . I look at that 1st pic and I wanna puke now but it's a pain in the ass shaving it weekly.

You really have to click on the pics to get the full idea. Especially the forarm one. I'm pleased with that.

A cycle is not really over (or the results aren't over) until the PCT is complete so I'll update once that's done. I'll be trying my best to keep all the gains and I'm starting to take creatine for the 1st time from tomorrow so I'm looking forward to seeing how that works.

Thought it was time for a new Avvy too.

Anyway - Thanks for reading. I've enjoyed recording all of this and I'll do the same when I start my Test-E Dbol Cycle, probably November - Man....thats gonna rock!

[oker]

Bro - great job you look fantastic...congrats

[ForceIsStrongWithMyD]

damn impressive bro! you're looking shredded as hell. i got me a six pack but am wishing it looked more like yours lol