thefirerises' journey to 200lbs!! Cycle, nutrition and workout log.

[thefirerises]

Alright bros,

Ive been keeping a workout log for the entire year. I think its time to step it up and put it online for everyone to see. This log will include my workouts, nutrition, and cycles. I am putting a cycle together to start in the december/january time frame. The next couple of weeks I wont be putting my diet in because Im deployed and I honestly have no idea what my macros are. The good news is, Ill be headed home soon. So when I get to the states Ill start putting my meals on here.

My stats:
Age - 26 (27 in nov.)
Height - 5'6"
Weight - 169
BF - 13%

Lifting experience - on/off since 14, serious for 2 years
Cycle experience - 2 long cycles (12-14 weeks, worked well), 2 short cycles (4 weeks, didnt do much of anything)
Compounds - Test E, Test P, Tren A, Deca, Dbol, Tbol, Anadrol, Nolva, Clomid, Adex, Exemestane, Letro.

Nutrition - 6 meals per day. 2700 for maintenance 40p/40c/20f, or 3000+ for bulk (same macros)
Workout split - Back, Chest, Off, Legs, Shoulders/Arms, Off, Off. I do between 10-15 sets per muscle group. More for legs, less for arms.

My short term goal is to cut down to 12% bf staying above 165 by december. Then I will run a bulk, hopefully getting up to 185 clean. Then go from there. Im going to get up to 200 and then slowly cut down. Long term I want to be 190 and 10% bf. I have bird bones or something because I dont weigh as much as everyone thinks I do. So 200 lbs for me will look monstrous. Especially at 5'6.

Oh, I forgot to mention injuries. I tore my rotator a couple years ago and its still giving me some problems. I have full ROM but when I do alot of heavy overhead presses or even incline presses it starts to hurt. A few weeks ago I strained my core...thought I had a hernia but was lucky enough not to. My lower abdominals are fine but my lower back still gets tired easy. Also, my left knee is a piece of shit.

Ill post some current pics, however they arent going to be very good (poor lighting/mirror pics/from a phone...). They wont get much better until I get back to the states. Then Ill post pics every week or two. Same poses idealy.

Alright, enough of the boring stuff...

LET THE GAMES BEGIN!

[thefirerises]

This morning was legs. * <-- this means the weight listed does not include the weight of the machine (ie. the sled on leg press)

Deadlift: 135x10, 135x10, 225x8, 245x8, 265x8
Squat: 135x10, 225x10, 225x10, 225x10
Leg Press*: 360x25, 360x25
Leg curl*: 45x15, 45x15, 45x15
Leg Ext*: 70x15, 70x15, 70x15

I didnt want to go too heavy on squats because my lower back was kind of tired from the deadlifts :/. After the leg curls I was already smoked. Those pump sets of leg press was a good idea I think. I had a huge pump after that. Overall good leg day. I definitely felt like I wasnt going to make it back to my tent lol

[thefirerises]

Shoulders and arms today. I started by warming up my rotators for a few minutes.

Seated military press: 65x15 w/u, 65x15 w/u, 115x10, 135x8, 155x8
Tri-set:
-Lateral raise (thumbs up): 15x12, 15x10, 15x10
-Lateral raise (neutral): 15x10, 15x10, 15x10
-Front raise w/ plate: 25x10, 25x10, 25x8
Bent rear delt raise: 15x12, 15x12, 15x12

BB curl: 65x10, 85x8, 85x8
Superset:
-Alt DB curl: 30x10, 30x10, 30x10
-EZ bar reverse curl: 45x10, 45x10, 45x10

Close grip bench (slow): 135x15, 155x12, 155x10
Superset:
-Skullcrusher: 65x10, 65x10, 65x10
-Bench dip: BWx15, BWx15, BWx15

Overall good day. Huge pump at the end. I felt great. The only thing is, I feel like I should do arms on their own day and do more for shoulders. I feel like I should add in another compound lift for them before the tri-set. What do you guys think?

[thefirerises]

Last couple weeks have been interesting. My Internet went out. My schedule has been crazy hopping from base to base. Next week ill be in the states. I just wanted to let whoever is following I did t ditch out on this log haha. More to come.