My first cycle ever! 500mg test enanthate a week. 6'4 265 pounds of muscle!

[Firstcycle]

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 on smith machine, never had access to free weight squat, but now I do.

2-20-2011 was my first shot(left glute). Weighed in 252 pounds @ 6'4/6'5(depending on day). 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 this log are 225x3 box squat(very easy, working on form hehe) 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.

PCT will be nolvadex for 6 weeks with a dosage ED of 40, 40, 20, 20, 10, 10.

[Firstcycle]

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]

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]

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.

[Firstcycle]

3-6

Did my first self injection! Hit the quad and it went great! Next will be 3-10 and hope my buddy gets my glute for me, if not I will do my right quad!

Heading to bed to get 9 hours of sleep. Just had 6 egg and cheese omelette with apple!

Tomorrow I am going to destroy the 290x3 barbell bench tomorrow!


PS. anyone ever ran west side for skinny bastards? advice?

[eljay]

nice log bro. ill be keeping my eye on it. good luck

[Firstcycle]

nice log bro. ill be keeping my eye on it. good luck

Thank you eljay! It means a lot! I had a great day today!

[Firstcycle]

Weighed in at 266 today!

Breakfast was apple, banana, brocoli, oatmeal whole milk with protein powder, cereal whole milk with protein powder. Before workout took creatine in a juice drink and caffeine pill. Shake during and after workout.

Post workout pork chops, potatoes, mac n cheese, 2 glasses chocolate milk, and a cinnamon roll.

3 more meals left!

Aiming for 5-5.2k calories today.



WORKOUT

Bench press. Been working on tucking elbows and going below nipple level.

85x10 150x5 230x2 275x2(flew up) 295x2(yes! awesome! paused first rep too) 280x2(was exhausted by now)

2 sets of reps flat db bench. 75x16.9(almost got 17) and 80x14

bent bb row 275x6 285x6 290x6(felt awesome!)

rear delt chest supported fly. 35x12 45x10 45x10

smith bb shrug bar + 300x15 + 360x15

rotator cuff internal rotation seated on cables 50x12 60x10 70x10

bb curl 155x8(felt exhausted so switched to cables with metal bar) 150x+170x2 150x8

Went on to play 30 mins of racquetball postworkout for cardio.


I definitely need to work on bottom portion of bench. I'm debating doing incline next week or doing another week of flat bench. What you guys think? This was 3rd week of flat. Maybe do 300x2 and 315x1 next week? or do 2 weeks of incline/2 board? What do you guys think? I'm also going to do ultra wide grip bench for 3x8 next week instead of the db bench. I feel barbell movements help a lot more.

[Firstcycle]

Possibly I'll try flat bench again, and if it feels heavy, switch to incline? Is this a sound idea?

[Firstcycle]

AT work so this will be brief. Weighing in around 270 today. Feeling bloated and nipples hurting but hopefully it's from all the running with a wet t-shirt(sweat soaked it was dripping out) that caused it. If still hurting I may try an anti-e

Tomorrow is Dynamic effort lower body day.

EDIT, was just chafing, no gyno

[Firstcycle]

DE lower body day.

box jumps. did 4 sets. last set I hit a 2 inch PR. switching to new DE exercise next week.

bulgarian split squat(these suck) 40sx8 45sx6

pull throughs 180x10 190x10

situps on stability ball weight behind head 45x20.

[Firstcycle]

3-10.

Looking a little leaner today. Weighing in at 270 pounds, that's 18 pounds in 18 days

6th shot was in left glute on 3-10-2011.

[Firstcycle]

Tomorrow is RE/DE upper body. I'm switching db for reps for wide grip bb for 3x8-10 and also adding in speed bench 8x3 with maybe one set a little heavier at the end.

[MACHINE5150]

good stuff man.. it should really start kicking in during week 4 or so..

[Firstcycle]

6 days ago about 265-266 pounds. sorry for quality. Will get better pics as log goes on.

[MACHINE5150]

^^Haha hope so.. that's what the world looks like to me after 30 shots of whiskey

[blastedlooger]

I can't believe you gained 18 pounds in roughly the first two weeks.

[vishus]

^^Haha hope so.. that's what the world looks like to me after 30 shots of whiskey

LOL!!! i was thinking the same thing bro

[FireGuy]

I can't believe you gained 18 pounds in roughly the first two weeks.

Pork chops, mac and cheese, chocolate milk, and a cinammon roll meal will do that to a guy.

[blastedlooger]

Pork chops, mac and cheese, chocolate milk, and a cinammon roll meal will do that to a guy.

Are you saying he is gaining crap weight? My diet has been fairly clean aside from the week chipotle had a buy one get one free deal. Chipotle isn't really that dirty either if you get the bowls. I might want to switch up my diet for the remainder of my cycle.

[Firstcycle]

good stuff man.. it should really start kicking in during week 4 or so..

You think so? I hope so! I'm excited!

^^Haha hope so.. that's what the world looks like to me after 30 shots of whiskey

Lmao, that's hilarious.

I can't believe you gained 18 pounds in roughly the first two weeks.

I'd say a good deal of it is water weight, but the leanness is about the same so I'm happy

LOL!!! i was thinking the same thing bro

Thanks for stopping by

Pork chops, mac and cheese, chocolate milk, and a cinammon roll meal will do that to a guy.

80-90% of my meals are clean, the other 10-20% are "dirty" and typically post workout. I couldn't handle pure cleanliness in my calories. Thanks for stopping by.

My philosophy is the macros are more important than the actual food.

[Firstcycle]

3-11-2011

DYNAMIC EFFORT UPPER BODY/RE UPPER

Switched from db for reps to barbell for speed and ultra wide barbell for 3x8-10

DE BENCH 8x3 170. Flew up quickly, definitely under 3 second sets. What weight should I use next week? 180?

ultra wide grip bench press. First set had my index on the outer ring, but this led to shoulder pain. I did last 2 sets with middle finger on the rings.

185x10 paused, 195x9 paused, 205x9 paused. I pause on the bottom and lower slowly, explode to top.

chinups bodyweight(272)+10x8 +10x8 bwx9

face pulls medium height pulley cable 170x10 180x10

db military press standing 75x10 80x8

hammer curls 70sx10(strict form) 80sx8(not strict) grip gave out on these.

rope tri pushdown 210x10 230x8

"can opener" rotator cuff 30sx15 35x12

80 minute workout. Weight felt great.

Tomorrow is max effort lower body. Continuing paused box squats. Going for 250x4, 260x3 and 265x3 trying to add 15-25 pounds a week until form breaks down then slow progression. Will also do 3x10 natural GHR. I'm hoping to hit mid 300s before slowing down, and hopefully 405 before stalling.

[FireGuy]

You think so? I hope so! I'm excited!

Lmao, that's hilarious.

I'd say a good deal of it is water weight, but the leanness is about the same so I'm happy

Thanks for stopping by

80-90% of my meals are clean, the other 10-20% are "dirty" and typically post workout. I couldn't handle pure cleanliness in my calories. Thanks for stopping by.

My philosophy is the macros are more important than the actual food.

There is actually some truth to that statement, you can stay in fairly decent condition just by keeping your calories at the right level regardless of the source. That said, are you implying you took into account the macro profiles of Pork Chops, Mac and Cheese, Chocolate Milk and a Cinnamon Roll and it fit into your daily allotment?

[Firstcycle]

I need to increase protein intake!

Yesterday's ME lower body went amazing.

Tomorrow is ME Upper body. Going for 320 pounds bench, then switching to incline or 2 board...hmm what do you guys think?

Ok, sleep then protein! Did 7th shot in left quad. 3-13-2011.

Will weigh myself tomorrow. I actually went from 272 bloated to 268 and looking a bit leaner.
I need to smash the weight up!

[Firstcycle]

There is actually some truth to that statement, you can stay in fairly decent condition just by keeping your calories at the right level regardless of the source. That said, are you implying you took into account the macro profiles of Pork Chops, Mac and Cheese, Chocolate Milk and a Cinnamon Roll and it fit into your daily allotment?

Is there anything wrong with porkchops? The serving size I had was roughly 40g protein and 300-320 calories. I monitor total calories, total protein, and make sure carbs are around activity levels and fat around bed/non activity. I hope this is a good answer, but I apologize if it is not! Thank you so much for posting in here fireguy, it means a lot

[SlimJoe]

Good luck

[FireGuy]

Is there anything wrong with porkchops? The serving size I had was roughly 40g protein and 300-320 calories. I monitor total calories, total protein, and make sure carbs are around activity levels and fat around bed/non activity. I hope this is a good answer, but I apologize if it is not! Thank you so much for posting in here fireguy, it means a lot

It wasnt so much the pork chops as it was the other three things added in. I bet if we were to add the macros of that meal we would have over 50 grams of fat, over 100 grams of carbs of which 50 grams of those were simple sugars. High fat plus loads of simple sugars equal expanding waistline.

I really didnt intend to turn your log into a diet thread. We all have our own goals and they should be respected. My point is when on cycle too many guys get infatuated with weight gain end up putting on way more bodyfat than intended. They see the scale moving north and convince themselves it's "mostly muscle" or they are "just holding water due to the test". In reality it's usually lots of excess bodyfat that ends up taking excessive dieting to burn off afterwards which leads to loss of hard earned muscle.

[Firstcycle]

It wasnt so much the pork chops as it was the other three things added in. I bet if we were to add the macros of that meal we would have over 50 grams of fat, over 100 grams of carbs of which 50 grams of those were simple sugars. High fat plus loads of simple sugars equal expanding waistline.

I really didnt intend to turn your log into a diet thread. We all have our own goals and they should be respected. My point is when on cycle too many guys get infatuated with weight gain end up putting on way more bodyfat than intended. They see the scale moving north and convince themselves it's "mostly muscle" or they are "just holding water due to the test". In reality it's usually lots of excess bodyfat that ends up taking excessive dieting to burn off afterwards which leads to loss of hard earned muscle.

Interesting. I am always up for diet discussion! Would you recommend the carbs come from oatmeal and such instead? Or rather I just take out the fat intake of that meal?

[Firstcycle]

saturday 3-12 ME lower body

paused box squats below parallel 135x5 205x2 230x1 for warmups then 260x3 and 265x3 for working sets. flew up quite quickly. going for 280x3 285x3 next week.

bench stepups 50s x6 x6

natural glute ham raise. bodyweight plus 2.5's in hands for 3 reps unassisted then bodyweight for unassisted/assisted 7...total 10 reps. 3 sets of 10 on these.

standing pulldown 160x20 170x15 170x15

wrist curls prnoated full ROM 185x15 205x12 205x8(grip gave out here)

all in all great workout. about 40 minutes or so. hit a buffet up afterwards for high protein

[Firstcycle]

3-14 MAX EFFORT UPPER BODY

well a few notes. I stalled on flat bench. going for incline or 2board flat next week. possibly close grip...but incline is leading in my thoughts. what do you guys recommend? weighed in at 274 today...didn't look quite as bloated but maybe I'm just getting used to it? i had to wait about 30 minutes for the bench(mondays suck) so that could have kicked me out of groove but probably just b/c i went 4 weeks in a row with same ME exercise. I need to start rotating every 2-3 weeks.

flat bench 150x5 230x2 230x2
280x2(flew up fast) 320x1(failed off chest but locked out easily)

floor press db 80x15 80x15

tbar row 3platesx10 4platesx9 4p+25x8 4p+35x9(probably going for 5p+10x8 next week)

seated power clean 25x10 25x9 25x9 25x9

bb shrugs 315x15 335x12 365x9

zottman curls 50x8 50x8 50x8.

aside from the bench, it was a great workout. I am still stalling on bottom so working on dynamic work, wide grip paused, and floor pressing. does incline next week sound good to you guys? my incline 5 weeks ago was 255x3. maybe go for 260x3 and 275x1?

I don't feel as bloated but who knows. any advice guys?

[Bigd89]

You weigh 275 lbs and can only bench 320?

[Firstcycle]

You weigh 275 lbs and can only bench 320?

What do you mean by only?

[oldnsedentary]

He means that is not a lot for such a big guy. I could bench more than that weighing 185-190 pounds (although I am 4 inches shorter than you). What is your bodfat %?

[Firstcycle]

He means that is not a lot for such a big guy. I could bench more than that weighing 185-190 pounds (although I am 4 inches shorter than you). What is your bodfat %?

He's starting to piss me off. he comes to the log and the only thing he says is negative.

I haven't had bf% checked in about a month, I'm guessing 18-19 now. I apologize that I am 6'5, have bad rotator cuffs, and have brazilian jiujitsu as my priority. But, damn it, I'm trying to get stronger.

[FireGuy]

At 6'4-6'5 you are not exactly built for heavy bench presses and 320lbs is still very respectable. Unless you are a powerlifter who cares what you bench. I have never benched over 300lbs in my life yet my chest is probably my best developed bodypart.

[Bigd89]

He's starting to piss me off. he comes to the log and the only thing he says is negative.

I haven't had bf% checked in about a month, I'm guessing 18-19 now. I apologize that I am 6'5, have bad rotator cuffs, and have brazilian jiujitsu as my priority. But, damn it, I'm trying to get stronger.

Roid rage ? Lol. I apologize, I just figured for nearly a 300lb man you could put up some bigger numbers. Im in the mood to brawl anyways

[oldnsedentary]

He's starting to piss me off. he comes to the log and the only thing he says is negative.

I haven't had bf% checked in about a month, I'm guessing 18-19 now. I apologize that I am 6'5, have bad rotator cuffs, and have brazilian jiujitsu as my priority. But, damn it, I'm trying to get stronger.

Well, I would not want to climb in the ring with you! Sucks about the rotator cuffs. Your other lifts look pretty strong.

[oldschoolfitness]

any final pics?

[Firstcycle]

any final pics?

Thank you for stopping by! Will update tonight!

Actually, this is a current log. Final pics will be in about 5-6 weeks Perhaps longer if I monitor my cut. Started at 6'4/6'5 and 252 pounds about 16-17 percent bodyfat.

At the moment I am 276(some bloat) and maybe 18percent bodyfat?

[vishus]

At 6'4-6'5 you are not exactly built for heavy bench presses and 320lbs is still very respectable. Unless you are a powerlifter who cares what you bench. I have never benched over 300lbs in my life yet my chest is probably my best developed bodypart.

im the same way, i havent done flat bench for over 2 years. i see plenty of guys saying they can bench all this weight and watch em let it bounce off their chest...pussies