First Cycle Test-E 2012

[Maka]

Weeks 1-10 test enanthate 500mg (500mg pinned e7d)
Nolvadex .25mg if required
My PCT will commence 14 days after last shot

Stats:
27 years old
188 cm Height
88kg (194 lbs)
lifting weights for 2 years (1 year on/off and 1 year trained 5 times a week with a 10 days off at the end of 2011.)
11-13% bf
15.70" arms (flexing)
41.3" chest
20,5" quads
34,0" waist (not sure i took it right so i will post a picture)

Training 5 day split
Back
Chest and abs
Arms
Legs
Shoulders and trapezoid

Nutrition&supplements:
Carbs mostly from oats and pasta, protein from some cheese and meat, usually chicken or turkey
7PM: first thing in the morning 50gr whey protein
Post-Workout shake: ON whey 2 scoops (50g prot.) .
Pre-Workout: B*N’s Xplode 2.0.
Before sleep i take some ZMA .

Day 1 31/12/2011
First shot left glute 500mg (2ml)

Day 2 01/01/2012
Felling a pain in my left glute.The pain feels like I have been punched/kicked hard in the muscle, but no lumps, noticeable swelling or warmth from the site just pain.After doing some research i found out this is the way my body reacting to it because its new. I put a heating pad on my sore spot and that helped.

Day 3 02/01/2012
Pain is gone! Day 2 and 3 i had about 250g prot and 200g carb and about 40/45 fats. Day 4 i pump my back up along with my calories.

[Maka]

Day4

Trained back,biceps as follows:
Back
Lat pull down 3x10 front ; 3x10 back
Seated Row Machine 3x12
Single db rows over bench 3x8
Dead lifts 3x10

Biceps
Z Bb curls 3x8
machine curls 3x8
db alternate curls 3x10/8/6

I'm having second thoughts regarding mi training routine so i decided to go with a 4d on/1d off
Day 1. back, bi's
Day 2. chest, tri's, abs
Day 3. quads, calfs
Day 4. shoulders, trapezoid, abs
Day 5.rest
Day 6. same as day 1

[DeadlyD]

Day4

Trained back,biceps as follows:
Back
Lat pull down 3x10 front ; 3x10 back
Seated Row Machine 3x12
Single db rows over bench 3x8
Dead lifts 3x10

Biceps
Z Bb curls 3x8
machine curls 3x8
db alternate curls 3x10/8/6

I'm having second thoughts regarding mi training routine so i decided to go with a 4d on/1d off
Day 1. back, bi's
Day 2. chest, tri's, abs
Day 3. quads, calfs
Day 4. shoulders, trapezoid, abs
Day 5.rest
Day 6. same as day 1

This is great bro, important planning pretty much the exact sane cycle soon!, ill follow you in this thread, please don't leave anything out, im interested in how your reacting to the injections throughout the day and night,sleeping patterns, pain,points etc.. Good luck bro...

[DeadlyD]

This is great bro, important planning pretty much the exact sane cycle soon!, ill follow you in this thread, please don't leave anything out, im interested in how your reacting to the injections throughout the day and night,sleeping patterns, pain,points etc.. Good luck bro...

Sorry i meant "im planning" and joints not points!!! F**kin auto correct!!!

[Maka]

Sorry i meant "im planning" and joints not points!!! F**kin auto correct!!!

Thanks m8! U can always use "edit post" button when auto correct, corrects u

[Maka]

Today i trained chest, triceps, abs making sure i get a nice stretch on each rep :

Chest
45 degree incline bb press 4x8
Flat bb press 3x8
Cable crossover flys 3x10

Triceps
parallel bar dips 3x10
dip machine 2x8
triceps extensions Z-barbell 3x8
one arm reverse push downs 2x8/10

Abs
crunches 3xfailure
ladder sit-ups 2xfailure
high-pulley crunches 4xfailure, moderate weight

Meals: five meals + 2 shakes(50+50gr prot, first at 7AM, second PW Shake of ON Whey gold 10PM)
Protein/Fat/Carbohydrate/Calories
217.32 / 128.21 / 78.95 / 2391.85
I'm going to lower fats and up prot and carbs around 410prot/70fat/330carbs/ that would be around 3600 calories.

[boxa06]

Good luck with your cycle man! What PCT do you have planned? Also bump your protein up to 2 grams per pound of bodyweight ASAP and adjust carbs and fats slowly as you require.

[Maka]

Good luck with your cycle man! What PCT do you have planned? Also bump your protein up to 2 grams per pound of bodyweight ASAP and adjust carbs and fats slowly as you require.

Thanks m8 ! You have some solid progress, keep it up!

I just bought a new scale today because i had a really old scale that was super inaccurate. I weight 87 kg so i imagine 1 week ago i had 86kg (not 88)

I begin pct two weeks after final shot as follows:
wk 1-5 Nolva 20mg/ED
wk 1-5 Proviron 50mg/ED

I've heard hCG it is not necessary especially after test-e alone, any thoughts ?

[Maka]

Yesterday i trained legs hard:

Squats 4x10/8/8/5 to failure
Leg press 3x8
Laying hamstring curls 3x10
Leg extensions 3x10
Seated calf raises 4x15/18
10min. cardio

I noticed a faster recovery betwen sets, no strenght gains yet and my skin is a little oily.
Im changing my PW supp to Jack3d starting next week.

Protein /carbs/fat
328/ 181/65

[boxa06]

Thanks m8 ! You have some solid progress, keep it up!

I just bought a new scale today because i had a really old scale that was super inaccurate. I weight 87 kg so i imagine 1 week ago i had 86kg (not 88)

I begin pct two weeks after final shot as follows:
wk 1-5 Nolva 20mg/ED
wk 1-5 Proviron 50mg/ED

I've heard hCG it is not necessary especially after test-e alone, any thoughts ?

Ok so 87kgs is 191lbs. So try bump protein up to around 382g per day. HCG isn't as neccesary as it is in cycles with deca, tren etc. but it would definitely help keep more gains. If you could get it at a reasonable price I would suggest using it, if not don't stress (JMO).

[Maka]

Ok so 87kgs is 191lbs. So try bump protein up to around 382g per day. HCG isn't as neccesary as it is in cycles with deca, tren etc. but it would definitely help keep more gains. If you could get it at a reasonable price I would suggest using it, if not don't stress (JMO).

Day 8

Bumped my protein up to 395 today, carbs and fat remains almost the same (181/65). It's not the budget I'm worried about on hCG issue but the fact that I'm driving 20 min. or so to get my injection done

Morning weigh 87,8kg
Yesterday's shoulders, "trapezoid" trapezius , abs training:

seated front presses 3x10/8/8
seated dumbbell presses 2x10/8/8
bent-over lateral raises 3x12/10/10
lateral dumbbel raises 3x10
upright rows 3x10 (fundamental exercise)

dumbbell shrugs 3x12/14/14
bb shrugs 2x12

machine crunches 2x12
leg raises 4x20

I just took second shot test e 500mg (2ml), to avoid pain as i experienced with my first shot i gave it a good rub using a heating pad several times.

[ajordana]

looking forward to following, diet and training looking good so far. but just lettin ya know.. trapezoid is a shape, trapezius is a muscle... lol. keep it up

[Maka]

looking forward to following, diet and training looking good so far. but just lettin ya know.. trapezoid is a shape, trapezius is a muscle... lol. keep it up

Edited*
Thank you!
PS: I could blame apples terrible auto correct :|

[ajordana]

Edited*
Thank you!
PS: I could blame apples terrible auto correct :|

lmao. damn you auto correct..

[boxa06]

Day 8

Bumped my protein up to 395 today, carbs and fat remains almost the same (181/65). It's not the budget I'm worried about on hCG issue but the fact that I'm driving 20 min. or so to get my injection done

Well done man you're on the right track! Why do you have to drive to get your shot done?

[Maka]

Well done man you're on the right track! Why do you have to drive to get your shot done?

Day 8/9 rest.
Thank you m8!
I just had my protein shake.In one hour i will eat 250 ml of egg whites,mushrooms, fat free cheese & salsa, 25 gm of oatmeal and 1/2 can of tuna.
Being my first cycle i wanted someone else to do my shots so i hired a nurse. I want to do everything by the book. That includes hCG in PCT. I will think of a solution until then, maybe i will do the hCG shots myself.
PS: Round trip time 40 min.

[rlevan]

This is all really good info... Keep up the good work. I plan on stealing a few ideas from you

[Maka]

Day 10
back biceps
Back
pullups 3x10 front ; 3x10 back
Seated Row Machine 3x12
Single db rows over bench 3x8
Dead lifts 3x10

Biceps
Z Bb curls 3x8
machine curls 3x8
db alternate curls 3x10/8/6

Cardio 15 min.




Day 11
chest triceps
Chest
Flat bb press 3x8
45 degree incline bb press 4x8
Cable crossover flys 3x10

Triceps
parallel bar dips 3x10
dip machine 2x8
triceps extensions Z-barbell 3x8
one arm reverse push downs 2x8/10

Abs
crunches 3xfailure
ladder sit-ups 2xfailure
high-pulley crunches 4xfailure, moderate weight




Day 12 rest
Morning weigh: 89,4 kg




Day 13 (today)
Morning weigh: 89,6 kg

Legs
Squats 4x10/8/8/5 to failure
Leg press 3x8
Laying hamstring curls 3x10
Leg extensions 3x10
Seated calf raises 4x15/18
10min. cardio

Diet
7:23 (alarm clok) 50 gr whey protein

8:20 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese, salsa
15 gm of whey protein
25 gm of oatmeal

10:20 1 1/2 can of tuna
15 ml of fish oil

12:45 8 eggs, green onion, light mayo
3 pieces of whole-wheat bread w/ ham
1 banana
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil

5:20 120 gm of steak
35 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

7:20 60 gm of whey
5 rice cakes
1 banana
2 ml of fish oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

11:30
35 gm casein protein

PROTEIN/CARBS/FAT
390/320/60

This is my 13 day since firstshot. I'm felling lethargy during the afternoon mostly, so far i noticed litle strenght gains, oily skin, faster recovery betwen sets, libido is rising.

[Adonisbrah]

Hired a nurse wow... I take the 5 min drive over to my buddies place who has done about 20 shots now and just get him to do them for me..free of charge haha

[Maka]

Hired a nurse wow... I take the 5 min drive over to my buddies place who has done about 20 shots now and just get him to do them for me..free of charge haha

You know man, sometimes you gotta do what you gotta do.

[boxa06]

Day 8/9 rest.
Thank you m8!
I just had my protein shake.In one hour i will eat 250 ml of egg whites,mushrooms, fat free cheese & salsa, 25 gm of oatmeal and 1/2 can of tuna.
Being my first cycle i wanted someone else to do my shots so i hired a nurse. I want to do everything by the book. That includes hCG in PCT. I will think of a solution until then, maybe i will do the hCG shots myself.
PS: Round trip time 40 min.

You'd want to use HCG in your last 2 weeks of cycle plus the 2 weeks up to PCT. If you had to even get your nurse to pin 1000iu once per week when you go see her and that would be fine.

[Maka]

You'd want to use HCG in your last 2 weeks of cycle plus the 2 weeks up to PCT. If you had to even get your nurse to pin 1000iu once per week when you go see her and that would be fine.

This sounds like a great idea!

[Maka]

Day 14
Morning weigh: 89.6 kg

shoulders, trapezius , abs training:
seated front presses 3x10/8/8
seated dumbbell presses 2x10/8/8
bent-over lateral raises 3x12/10/10
lateral dumbbell raises 3x10
upright rows 3x10 (fundamental exercise)

dumbbell shrugs 3x12/14/14
bb shrugs 2x12

machine crunches 2x12
leg raises 4x20

Took 3'rd shot test e 500mg (2ml).

Day 15
Morning weigh: 89.8 kg
Rest


Day 16
Morning weigh: 89.6 kg

back biceps
Back
pullups 3x10 front ; 3x10 back
Seated Row Machine 3x12
Single db rows over bench 3x8
Dead lifts 3x10

Biceps
Z Bb curls 3x8
machine curls 3x8
db alternate curls 3x10/8/6

Cardio 15 min.




Day 17
Morning weigh: 89.6 kg

chest triceps
Chest
Flat bb press 3x8
45 degree incline bb press 4x8
Cable crossover flys 3x10

Triceps
parallel bar dips 3x10
dip machine 2x8
triceps extensions Z-barbell 3x8
one arm reverse push downs 2x8/10

Abs
crunches 3xfailure
ladder sit-ups 2xfailure
high-pulley crunches 4xfailure, moderate weight


Day 18
Morning weigh: 90.1! kg
Rest



Day 19
Morning weigh: 90 kg

Legs
Squats 4x10/8/8/5 to failure
Leg press 3x8
Laying hamstring curls 3x10
Leg extensions 3x10
Seated calf raises 4x15/18
15min. cardio (70 - 80% of maximum heart rate)



Day 20
Morning weigh: 90 kg

Shoulders,Trapezius,abs
seated front presses 3x10/8/6
seated dumbbell presses 3x10/8/8
bent-over lateral raises 3x12/10/10
lateral dumbbel raises 3x10

dumbbell shrugs 3x12/14/14
bb shrugs 3x14

machine crunches 2x12
leg raises 4x20


Diet approximately 320/360 grams protein , 230/250 grams Carbs, and 60/90 grams of fat. I will post my full diet plan from now on I'm sure i need to change something, as i gained some fat/water in the abdominal area. I'm still in decent shape now but would prefer to be a lot more toned in the stomach area so i lowered carbs to approx. 100 on non training days and to 230 in training days.

[Maka]

Day 21
Morning weigh: 90 kg
rest


Day 22
Morning weigh: 90 kg
back biceps
Took my 4'th shoot test-e !


Day 23
Morning weigh: 90.7 kg
chest triceps


Day 24
Morning weigh: 90.3 kg
legs


Day 25
Morning weigh: 90.1 kg
shoulders traps

Diet
7:23 50 gr whey protein

8:20 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese, salsa
15 gm of whey protein
25 gm of oatmeal

10:20 1 1/2 can of tuna
15 ml of fish oil

12:45 8 eggs, green onion, light mayo
3 pieces of whole-wheat bread w/ ham
1 banana


3:15 1 1/2 can of tuna
15 ml of flax seed oil

5:20 120 gm of steak
35 gm of whey protein
50 gm of carrots
5 ml of flax seed oil

7:20 60 gm of whey
5 rice cakes
1 banana
2 ml of fish oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

11:30
35 gm casein protein

PROTEIN /CARBS/FAT
380/316/55

Day 26
Morning weigh: 90.1 kg
rest

Diet:
Same as above with the exception of 1 meal skipped.

PROTEIN /CARBS/FAT
370/220/48


Once again I'm going to change my workout routine as follows:
chest, biceps
legs
rest
back, triceps
shoulders , traps
Basically I'm switching triceps with biceps so i can include close grip barbell bench press in triceps routine.

Test hasn't kicked in yet, doh I'm felling much stronger as days go by and recover faster ( i skipped 1 rest day as soreness was gone).

26 day ago my weight was 86kg(189.5lbs) now I'm 90kg(198.4) there is not much of a difference visually as im a tall guy 188 cm! Still waiting for test to kick in!


Q: Should i increase calories more?

[Maka]

Day 27
Morning weigh: 90.9 kg

bb bench press 4x10/10/8/5
inclined db 3x 10/8/5
cable fly's 3x10/10/10 super sets last one

db curls 3x10/8/5
bb curls 3x8/8/6
basic cable curls 3x8/8/8 super sets last one

15 min. cardio.

[ajordana]

cycle looking good so far man. keep it up. no slack on training or diet :]

[Maka]

cycle looking good so far man. keep it up. no slack on training or diet :]

Thanks ! Good luck with your cycle mate.


Day 28
Morning weigh: 91.6 kg!

Tomorrow is pin day but i might need to take the shoot today or Sunday, tomorrow I'm out off town for 2 days.

[Maka]

Trained back and triceps:

chin ups 2x8/7
lat pull downs 4x12/8/8/6
back lat pull downs 4x 12/10/8/8
one arm db rows 3x 10/10/6
stif legged dead-lifts 3x 10/9/8

warmup: push downs 2x15
parallel bar dips 4x 10/10/8/8
seated db extensions 3x 10
kickbacks 3 x10/8/8


I skipped close grip barbell bench press exercise as my spotter left earlier.
Awesome back and triceps workout session, crazy pumps, overall a nice boost in hypertrophy!

[Maka]

Day 29
rest day


Day 30
rest day
Just Took my 5'th shoot 500ml test-e !

[boxa06]

Nice work so far man! I think you should bump calories up a bit. Macro ratios look good so bump them all up evenly.

[Maka]

Day 31

Shoulders,Trapezius
seated front presses 3x10/8/6
seated dumbbell presses 3x10/8/8
cable lateral raise 3x10/10/10
lateral dumbbel raises 3x10

dumbbell shrugs 3x12/14/14
bb shrugs 3x14

cardio 15 min.

[Maka]

Nice work so far man! I think you should bump calories up a bit. Macro ratios look good so bump them all up evenly.

Thank you m8! I will up calories with a 5-7% and see what happens.

Test hasn't kicked in yet, should i up the dose for next shoot only at let's say 750ml, or should i wait ? ( my gear is legit )

[Maka]

Day 32
Morning weigh: 91.1 kg

Legs

leg extensions 4x 10/8/8/8
squats 5x12/10/8/8/8 (236 lbs at 8 reps.)
lying leg curls 3x8/8/8
lunges 3x10/10/8

seated calf rises 4x12/12/10/10
calf press 3x10/10/8

Day 33
Morning weigh: 91.3 kg

rest

[eiff]

Thanks for logging! Excited to see the rest.

[Maka]

Thanks for logging! Excited to see the rest.

I am also m8 !


Day 34
Morning weigh: 91.3 kg

What an amazing training session!


biceps
db curls 3x10/8/8
E-Z bb curls 4x10/8/8/6
concentration curls 3x9/8/8

chest
bb bench presses 4x/10/10/8/5 (5X214 lbs)
decline presses 3x 8/8/6
incline bb presses 3x8/8/7
cable crossover fly's 3x12/10/10 (last set super-set)

[boxa06]

Thank you m8! I will up calories with a 5-7% and see what happens.

Test hasn't kicked in yet, should i up the dose for next shoot only at let's say 750ml, or should i wait ? ( my gear is legit )

No I think you should keep it at 500mg per week. It'll kick in soon man! Remember you won't grow without food so if you feel the need to up something it should be food.

[Maka]

No I think you should keep it at 500mg per week. It'll kick in soon man! Remember you won't grow without food so if you feel the need to up something it should be food.

Ace! I'l stick to 500mg and hope it does soon because i'm at the end of 5'Th week today.

[Maka]

Day 35


back and triceps:

chin ups 4x8/7
close-grip lat pull-downs 3x10/8/12
lat pull downs 4x12/8/8/6
back lat pull downs 4x 12/10/8/8
one arm db rows 3x 10/10/6
stif legged dead-lifts 3x 10/9/8 (236 lbsX8 reps)

warmup: push downs 2x15
close grip bb bench press 3x10/8/8
parallel bar dips 4x 10/10/8/8
seated db extensions 3x 10
rope push-downs 3 x10/8/8

2 days ago i had more than 400 gr of protein a day and the results are starting to show as my morning weigh was 92.7kg!

[boxa06]

Ace! I'l stick to 500mg and hope it does soon because i'm at the end of 5'Th week today.

It took me until week 6 to really feel it kick in that's why I'm glad I did a longer cycle. You may want to consider extending to 12 weeks.

[Maka]

It took me until week 6 to really feel it kick in that's why I'm glad I did a longer cycle. You may want to consider extending to 12 weeks.

Thanks boxa. Will take your advice under consideration! Do you recall how much did your strength go up at bench,squats etc. ?

My bb bench press lifts improved 26lbs during week 2,3,4 (i'm in the middle 6'Th week) , after that i hit a plateau, i doubt those 26lbs where "the kick" . Any thoughts?