Test prop pre cycle/cycle log

[thex95]

Test Prop Pre cycle/ Cycle 2013

So here it is. Essentially I have made a deal with myself that if I can get up to 192 lbs with at highest 13% body fat by the end of April I will allow myself to run a prop cycle over the summer. If I don't make the cut that I am not going to cycle because clearly my personal life and priorities just dont make a cycle worth it.

I plan to run this log starting after the holidays and until the end of April/beginning of May to keep myself honest. The log will include weights lifted, pictures, diet, and weekly weigh ins. This is all assuming their is interest in this thread, if not I will just keep a log on my own.

If I make the cut at the end of April I will then likely continue this thread as a Prop cycle log. I am putting this out early so others have a chance to critique my training/diet/physique before I really jump into it. If anyone is interested in this let me know and I will keep it going, if not I wont bother. So here is all my info;

Stats

Age 24
height 5'11 ft
weight 184 lbs
bf% 10-13
years training 5
Measurements to follow --> arms, neck, chest, waist, legs, shoulders
(I dont have a ribbon measuring tape at the moment)


Cycle history-

400 mg test cypionate Ew for 10 weeks.
.25mg arimidex eod until PCT
PCT starting 18 days after last injection consisting of
nolva 40/20/20/20
clomid 70/35/35/35
(Ran beginning Janurary 2011)


Proposed 2nd cycle

test Prop; 150mg eod week 1-8
HCG 250 iu twice a week form first injection until last injection
liquidex .5 eod from beggining until last injection.
PCT 3 days from last injection
Nolva 40/20/20/20
clomid 50/50/25/25

Workout Routine



1) I will be the first to point out it is very high in volume. I have found over the years my body responds well to volume so that is why it is such a high volume routine.

2) I am focusing on back/lat thickness and not overly concerned about my legs. My current physique has overdeveloped legs/ass and an underdeveloped back so that is why their is such a high concentration on back and a low concentration on legs.

3) I do core workout 3 times a week. Usually consisting of a 3 different exercise superset hitting upper,lower and side abdominals in a 3 set 15 rep fashion.

4) Cardio will consist of boxing, treadmill intervals, stationary biking and possibly a light jog day on the sixth day. I am trying to add mass with this routine and my goal is to be at 192 so I am not going too crazy on cardio but I want to avoid fat gain so I am going to be doing at least 3, 30 minute sessions of cardio a week.


Diet

LBM X 15 Model

184 lbs -(184*.12) * 15 = 2430 + 500 = About 3000 calories a day

Daily Macros based on a 40/40/20 split

--> Protein Carbs Fat
Breakfast. 60 90 20
Lunch. 65 75 7
Snack. 50 0 20
Dinner. 60 90 20
PWO shake. 40 45 0
Night Shake. 25 0 0

Total. 300 300 67

Sample daily diet

9:00 am. 1 whole wheat bagel. 1 Bannana 3 tsp margarine. 16 egg whites . 2 cups coffee
----> 60 g protein. 90 g carbs. 20 g fat

11:00 am. 1 can tuna + turkey slices . 4 tsp canola oil. 1 cup mixed veg, (broccoli & baby carrots)
-----> 50 g protein. 0 g carbs. 20 g fat.

1:00 pm. 1 large chicken breast. 1 and 1/2 cup brown rice (cooked).
-----> 60 g protein. 90 g carbs

4:20-5:50 pm. Intra workout shake. 1.5 tbsp gatorate powder. 10 g BCAAS's.
----> 15 g carbs.

6:00 pm PWO shake. 1.5 scoops whey protein. 1&1/4 cup oats 10 g BCAA's. 5 g glutamine.
------> 40 g protein. 45 grams carbs

8:00 pm. 112.5 g Quinoa. 1 large chicken breast. 4 tsp canola oil. 1 cup mixed vegtables (brocoli & baby carrots)
-----> 66 g protein. 90 g carbs. 20 g fat.

11:00 pm. Night shake. 1 scoop whey protein. 5 g glutamine.
----> 25 g protein.

Current Pictures




If you have any critique about any part of this feel free to let me know. Also if you have any interest in following this let me know as well. Like I said if their's no interest I will just keep a personal log at home for ease but if people want to follow my results I would be more than happy to put them on here. Progress updates will likely begin in the first or second week of January.

[MickeyKnox]

Looks good bro! But why 25 exercises on back day? Too many imho.

Sub'd! Good luck!

Forgot to include your cals are way high for your LBM. You should be around 2430 cals for maintenance. Plus 500 for adding weight = 2930 approx.

[thex95]

Looks good bro! But why 25 exercises on back day? Too many imho.

Sub'd! Good luck!

Right on!

And I think you may be right bro. I think I might try and drop on exercise and sub one which isolates lats without using the arms so much like a pullover.

[thex95]

Looks good bro! But why 25 exercises on back day? Too many imho.

Sub'd! Good luck!

Forgot to include your cals are way high for your LBM. You should be around 2430 cals for maintenance. Plus 500 for adding weight = 2930 approx.

is that off of this tdee calculator on this site? thats the one I used to get those figures did I mess it up somewhere?

[MickeyKnox]

The TDEE calculator is not really accurate. It typically produces values in the high range. (LBM X 15) is a better choice of formula.

Note: I split the difference and used 12% as a BF value when figuring out your TDEE.

[thex95]

The TDEE calculator is not really accurate. It typically produces values in the high range. (LBM X 15) is a better choice of formula.

Note: I split the difference and used 12% as a BF value when figuring out your TDEE.

awesome man thanks. Where can I find the lbm X 15 formula?

[thex95]

actually I think I got ya mickey.

Weight -(BF%*weight) * 15 = total cals. Add 500 for a bulk and you get 2930.

It just seems so low because I have this stigma in my head from years of past (probably false) info about calories needed to bulk. I started with Dr Kleiners book power eating and I worked it out so I should be eating over 4k cals to bulk.

i am willing to give the 3000 cals a shot, I will just have to keep a close eye on my weight to ensure it steadily increases and recalculate the calories needed every week or two.

[MickeyKnox]

Right here.. LBMx15..lol

I got this from 405, so you know its solid info.

Oh i get what you mean. Sorry man. Its your body weight times your BF%. Then i subtract that form body weight. So, 184x12%=22. = 162LBM.

[MickeyKnox]

actually I think I got ya mickey.

Weight -(BF%*weight) * 15 = total cals. Add 500 for a bulk and you get 2930.

It just seems so low because I have this stigma in my head from years of past (probably false) info about calories needed to bulk. I started with Dr Kleiners book power eating and I worked it out so I should be eating over 4k cals to bulk.

i am willing to give the 3000 cals a shot, I will just have to keep a close eye on my weight to ensure it steadily increases and recalculate the calories needed every week or two.

That's key right there.

[thex95]

That's key right there.

sweet bro I am gonna edit this up

[t-gunz]

i like the cycle simple but effective. so many people over complicate things you dont

best of luck

[thex95]

My Dead-lift Routine Monday December 17,2012

Alright so pretty dam disappointing but hey gotta start somewhere. These week I am generally just recording my current lifts so then after the holidays I know where I was before excessive drinking and baking.

Monday wasnt too great but what can ya do. I think I should have warmed up with lighter weight because by the end I was drained. I also switched to sumo deads after the first working set to take preassure off my back a bit. Also think I am gonna invest in a good belt as well.

Warmup 135*8 215*5 225*5 235*5

Working Set (Aiming for 5*5) 295*5 315*5 325*5 325*3 325*1

Working Set 2 (Aiming for 3*3) 325*2 335*2 335*1

Back is tight as fack today, hopefully wearing a belt next time will take some of that away

[StraightFlexed]

Id prefer HCG at the end of the week at 500ius , intramuscular, but you can do your protocol im just very gentle with it since it can **** up your LH for life.

[thex95]

Id prefer HCG at the end of the week at 500ius , intramuscular, but you can do your protocol im just very gentle with it since it can **** up your LH for life.

Hmm, why do you think this would have less chance of efing up the lh?

[thex95]

Back Routine Tuesday December 18, 2012

Barbell Pull 145*5 155*5 165*5 165*5 165*5
Weighted Pullup 25 lbs 4*6 reps
Lat pulldown wide grip 120*8 150*8 150*8
Dumbell Pullover 70 lbs 3*8
Tbar 3*8 115lbs 3*8
Cable Pull 135 lbs 3*10
Trap barbell Pull rear smith machine 235*8 235*8 235*8 245*8
Close grip palms in pullups bodyweight 3*8

Definelty tons of room for improvement. Looking at adding milk to my diet for added calories once I really kick things off after new years to aid in weight gain. Not too sure though seems like tons of mixed reviews on that. Sitting at about 181 now, getting pretty god dam sick of being a skinny 5'11 ****face. Might even throw in some ham in breakfast for added protein.

[mojo999]

Very interesting bro. Will be checking in often

[thex95]

Very interesting bro. Will be checking in often

right on brotha!

[thex95]

Shoulder/Tricep Workout Wednesday December 19, 2012

Dumbell shoulder press 5 by 5 70 70 75 75 75
Seated military press 4 sets 6 reps 135 145 145 145
Barbel front pull 3 sets 8 reps 135 135 135
lat raise 3 sets 8 reps 25 25 25

Close grip bench press 4 sets 6 reps 145 155 155 155
French press 3 sets 8 reps 75 85 85
Tricep cable pushdown 3 sets 8 reps 150 150 150

The holidays have kicked in for me hard and I have been drinking about 5 drinks per day for the last few days and the diet has been pretty lose too not gonna lie. I knew it going into the holidays so not to worried about it. Not really trying for 192 until after new years anyways.

[thex95]

Chest/Bicep Workout December 20, 2012

Bench Press 5 by 5 225 235 245 245 250
Incline barbell Press 4*6 145 175 185 185
Decline dumbell press3*8 65 65 65
Chest Fly Machine 3*10 150 150 150
Palms in dumbell chest press3*10 50 50 50

Bar Pull 4*6 135 145 155 155
EZ bar curl 3*8 85 85 85
Hammer Curl3*8 40 40 40
Cable hammer curl 3*10 20 20 20

[MickeyKnox]

Back Routine Tuesday December 18, 2012

Barbell Pull 145*5 155*5 165*5 165*5 165*5
Weighted Pullup 25 lbs 4*6 reps
Lat pulldown wide grip 120*8 150*8 150*8
Dumbell Pullover 70 lbs 3*8
Tbar 3*8 115lbs 3*8
Cable Pull 135 lbs 3*10
Trap barbell Pull rear smith machine 235*8 235*8 235*8 245*8
Close grip palms in pullups bodyweight 3*8

Definelty tons of room for improvement. Looking at adding milk to my diet for added calories once I really kick things off after new years to aid in weight gain. Not too sure though seems like tons of mixed reviews on that. Sitting at about 181 now, getting pretty god dam sick of being a skinny 5'11 ****face. Might even throw in some ham in breakfast for added protein.

To many exercises imho. You can easily remove two of these exercises.

I would dump the lat pull down - your weighted pull ups more than covers this area. Also dont need the close grip palms in pullups. Once again, this is covered.

Shoulder/Tricep Workout Wednesday December 19, 2012

Dumbell shoulder press 5 by 5 70 70 75 75 75
Seated military press 4 sets 6 reps 135 145 145 145
Barbel front pull 3 sets 8 reps 135 135 135
lat raise 3 sets 8 reps 25 25 25

Close grip bench press 4 sets 6 reps 145 155 155 155
French press 3 sets 8 reps 75 85 85
Tricep cable pushdown 3 sets 8 reps 150 150 150

The holidays have kicked in for me hard and I have been drinking about 5 drinks per day for the last few days and the diet has been pretty lose too not gonna lie. I knew it going into the holidays so not to worried about it. Not really trying for 192 until after new years anyways.

I highly recommend you add dips to this routine if you really want to build powerful triceps. Eventually you'll add weight to your body and then you'll see your triceps power really starts to shine.

Chest/Bicep Workout December 20, 2012

Bench Press 5 by 5 225 235 245 245 250
Incline barbell Press 4*6 145 175 185 185
Decline dumbell press3*8 65 65 65
Chest Fly Machine 3*10 150 150 150
Palms in dumbell chest press3*10 50 50 50

Bar Pull 4*6 135 145 155 155
EZ bar curl 3*8 85 85 85
Hammer Curl3*8 40 40 40
Cable hammer curl 3*10 20 20 20

Once again, too many chest exercises. Dump the palms in DB press - unnecessary.

And swap out your hammer cable curl for concentration curls with DB's.

My .02..

[thex95]

To many exercises imho. You can easily remove two of these exercises.

I would dump the lat pull down - your weighted pull ups more than covers this area. Also dont need the close grip palms in pullups. Once again, this is covered.



I highly recommend you add dips to this routine if you really want to build powerful triceps. Eventually you'll add weight to your body and then you'll see your triceps power really starts to shine.



Once again, too many chest exercises. Dump the palms in DB press - unnecessary.

And swap out your hammer cable curl for concentration curls with DB's.

My .02..

I appreciate the advice bro and I think I will make those changes. Thanks!

I think i was just adding in exercises as I was going because the workouts seemed to take only 45 minutes when I am used to an hour. I guess a five day split instead of a four day will make each workout a little shorter

[MickeyKnox]

No sweat. Im looking forward to seeing your results.

[thex95]

Leg Routine/ Arms Friday December 21, 2012

Squat 5 by 5 295 305 305 305 305
Leg Curl/Reverse Ham curl superset 3*8 (using a gym without actual weights listed on machines just stupid ambiguous numbers)
V bar pulldown/Straight arm cable lat pushdown, superset 3*8 160/60
Gorilla dumbell press/ palms facing rear dunbell fly, superset 3*8 45/25
tricep reverse pushdown cable/preacher curl, superset 3*8 12/75
Trap barbell pull 3*8 225*3

Core -->3 sets of, Plank 1 minute, leg raises*15, Bicycle twist*15

[lovex]

Cycle looks effective
Viel Glück
Sub'd.

[thex95]

Cycle looks effective
Viel Glück
Sub'd.

awesome man!

[thex95]

Cardio December 22, 2012

20 minute light jog

sooooooo I was planing on going for a 40 minute light jog but about 10 minutes in I had to take a shit horribly bad so I sprinted back home and shit my guts out. Called it good enough at 20 minutes, I am trying to bulk anyways so I was not too concerned about losing 20 minutes of cardio

I think this next week I am defietly gonna miss some workouts with it being Christmas and all so the gym is gonna be on holiday hours.

May not update until next week when I am gonna start up this bulking routine proper and hit the gym with vengeance.

Until then I am gonna look up some ideas for my first tattoo! PUMPED

[thex95]

Dead-lift Routine Monday December 31,2012


Warmup 135*8 185*5 225*5

Working Set (Aiming for 5*5) 295*5 295*5 305*5 315*5 315*5 315*5

Working Set 2 (Aiming for 3*3) 325*1 335*1 345*1

Wearing my brand spanking new weat belt today felt awesome going into the gym. Went a little lighter than before just because I missed deads lost week due to holidays and I didnt wanna **** my back up. I also switched up to doing 3 sets of 1 rep instead of 3 sets of 3 reps at the end of the routine just to because I want to see how heavy I can fully go. 345 is the heaviest I have ever deadlifted before (not so awesome but hey its something) so I am pretty happy with that. Next week will be even better as holidays are over and my diet and routine are back in full order.

Time to strap down and get serious and make it to 192!!

[thex95]

Update Pics January 3, 2013



Weight - 184 lbs

[thex95]

Dead-lift Routine Monday, Janurary 14,2013

Warm-up
10 minutes of intervals @1:15 slow and 45 seconds fast
Deadlift 135*8, 185*5, 235*5
Working set (5*5) 275*5 295*5 315*5 325*5 335*3
Working Set 2 (3*1) 345*1 355*1 365*1

So essentialy I threw in intervals before and after my deadlift routine today to reduce tightness on my back. Seems to be working amazingly so far, definetly going to start doing that from now on. I also switched to a wider stance and a more narrow grip which seems to be really helping back tightness afterwards as well. 365 is my new personal best, it was 345 before that so I am really pleased with that.

Cant help but wonder how heavy I could get if I threw some prop into the mix!

[thex95]

Chest/Bicep Routine Thursday, Janurary 24,2013


Bench 5*5 225,235,245,245,255
Incline bench 4*6 185
Decline dumbell press 3*8 65
Chest fly 3*10 160

barbell pull 4*6 135,145,155,155
barbell curl 3*8 85
hammer barbell curl 3*10 40

Also side note I set a new personal best 1 rep on deads on monday @375 lbs. Pretty happy with that and my bench today.
I am finding it dam near impossible to gain weight. Weighed in a 184 today. Thinking I am going to start upping my carbs by about 50-100 grams daily.

Also I am not updating this log too much as their appears to be a lack of interest and dont wanna clog the forums with shit people dont care about. (totally understandable its pretty boring currently as its just a natural bulk log). Will start posting a lot more details if I end up using prop this summer.

[cliffjumper]

Lookin' good man. Keep the reports coming in.

[MickeyKnox]

Looking good brother, keep it up!

(i though you were using Prop??)

[thex95]

Looking good brother, keep it up!

(i though you were using Prop??)

no man, sorry I think this post may have been written in an confusing manner.

Right now I am training natural and I want to see if I can get up to 192 by mid april. If I can then i am going to go on a prop cycle.

What I am doing right now is testing myself to ensure I have enough commitment and determination to make the use of aas worth it. Also I figure if my frame cant suppor that weight natural then gaining it with aas is a pretty short sighted goal. So hopefully I make that weight by then.

[thex95]

Deadlift Routine, Monday Janurary 28, 2013

Warm up, 135*8, 225*5, 245*5
Working Set (5*5) 285*5 295*5 315*5 325*5 335*5
Working set (3*1) 365*1 375*1 385*1 395*1 (I usually stop at the third 1 rm but today I felt good so I tried another 1 rep)

[MickeyKnox]

no man, sorry I think this post may have been written in an confusing manner.

Right now I am training natural and I want to see if I can get up to 192 by mid april. If I can then i am going to go on a prop cycle.

What I am doing right now is testing myself to ensure I have enough commitment and determination to make the use of aas worth it. Also I figure if my frame cant suppor that weight natural then gaining it with aas is a pretty short sighted goal. So hopefully I make that weight by then.

10-4 brother!

And hats off to you for making an intelligent and mature decision.

Good luck!

[wndyctyjsn]

Damn you built a nice physic so far, what was your composition like before your first cycle?

[thex95]

like my cycle 2 years ago?

[thex95]

Deadlift Routine, Monday Feb 11, 2013

Warmup --> began with dynamic stretching this time, light good mornings and a bit of basic yoga movements for 5 minutes (ya yoga it works dont judge me lol) After that performed 10 minutes of a light jog working into 3 intervals
135*8, 225*5 (should have warmed up more but I have a dumb head cold and I felt like shit)
Working sets -->(5*5) 275*5, 295*5, 315*5, 325*5, 335*5
Working sets 2---> (3*1) 365*1, 385*1, 405*1

****ing pumped I finally hit 405!! That has been my goal for a while now so I am really thrilled about that.
So far these strength gains dont appear to be translating into mass gains whatsoever which is frustrating to say the least. After this week long break next week gonna increase the carbs aggressively I think. Probably go to about 230 grams protein, 350 grams protein and around 70 grams of fat to see how that works out. I have been sticking to 3000 calories for a while and have not put on weight really so I think its the logical thing to do. I would really love to see where my deads get to on prop, pushing myself to my upper limits right to april then hopping on prop could bring phenomenal results I think. I would be more than willing to do the cycle just to add some god dam mass to my upper back. Anyone know any surefire ways to gain some solid muscle up there?

Hopefully I wont lose all my progress during drinking week.

[thex95]

Definetly gonna start upping the calores after next week. Just talking to a friend of mine yesterday really made me think I need to start upping my calories.

macros 40/40/20
new plan --> week 1- 2 weeks 3000 calories 300 protein/300 carbs/67 fat
------------> week 2-4 3400 calories 340 protein/340 carbs/ 76 fat
-------------> week 4-6 3800 calories 380 protein/380 carbs/ 85 fat
-------------> week 6-10 4000 calories 400 protein/ 400 carbs/ 89 fat

Its definetly a little different than normal but I really want to gain some dam weight before April and 3000 calories has not got me there yet. Time to start upping the calories.

Essentialy to increase my overall daily calories I beleive I will simply add in an additional serving of oatmeal and a protein shake to increase calories by 400 every 2 weeks.

I am sure many people will be skeptical of this plan but I am gonna give it a shot, will post pics of progress.

[s.e.bowen]

Definetly gonna start upping the calores after next week. Just talking to a friend of mine yesterday really made me think I need to start upping my calories.

macros 40/40/20
new plan --> week 1- 2 weeks 3000 calories 300 protein/300 carbs/67 fat
------------> week 2-4 3400 calories 340 protein/340 carbs/ 76 fat
-------------> week 4-6 3800 calories 380 protein/380 carbs/ 85 fat
-------------> week 6-10 4000 calories 400 protein/ 400 carbs/ 89 fat

Its definetly a little different than normal but I really want to gain some dam weight before April and 3000 calories has not got me there yet. Time to start upping the calories.

Essentialy to increase my overall daily calories I beleive I will simply add in an additional serving of oatmeal and a protein shake to increase calories by 400 every 2 weeks.

I am sure many people will be skeptical of this plan but I am gonna give it a shot, will post pics of progress.

You've made great progress thus far! I'm looking forward to seeing your results with the prop.
Keep up the good work!

s.e.bowen