Austex 2004 Cycle

[Austex]

Well I'm ready yet again for a bump up in weight class. After a knee injury in December and 4 months of not training, I managed to lose quite a few pounds of muscle and increase my bodyfat (who would have guessed). I'm about 2 weeks out from starting and can already feel my t-values increasing just from excitement. I'm currently sitting right under 200 pounds, 6ft1in and I guess about 16% bf. In 14 weeks I will aim to reach 220 at 12% bf. I will try to post weekly progress stats (or more if people are interested). It should be interesting to see how fast my body responds this time around. I've been back in the gym for about 4 weeks and my knee still is a little weaker than it used to be. I'll be visiting a DR. shortly before starting to see if all I need is a little lubrication . Here's my planned cycle:

Wks 1-4
40mg/d dbol
500mg/wk enan
500mg/wk bold
250mg/wk deca
Wks 5-11
500mg/wk enan
750mg/wk bold
250mg/wk deca
Wks 11-12
500mg/wk enan
750mg/wk bold
Wks 14-16
PCT

I'm thinking about bumping the test in wks 5-11 to 750, but we'll see how the first 4 weeks are. I'll have femera on hand to keep off a little water retention during the dbol. If I haven't reached my weight goal by the end of week 12 I will probobly bridge with dbol into a short cycle of tren/prop. HCG will be administered at wk 7 for 10 days.

[Austex]

The time has come and as of today I have took my first shots. After some more planning and some further discussions I have changed the layout of my cycle somewhat. I didn't want to wait to make up some dbol caps so I'll be using prop instead at 75mg/eod for the first 4 weeks. I will be seeing a chiropractic specialist tomorrow for my knee. I'm under the impression it is just some torn tendons, but to still feel it 5 months later has me wondering if I need some therapy to fully recover. None the less, I will NOT let it slow me down. I dropped out of the game for too long and I refuse to quit now. In December I was weighing in around 210 with 10-11% bodyfat. I weighed in today at a sorry 195 lbs and am currently at 13% bodyfat. I plan on keeping updates here periodically, possibly daily...but I don't plan on stepping on a scale until towards the end of the cycle. My metabolism has always been high, so the first few weeks I will be kind of experimenting with my diet. I want to accomplish my goals with a lean bulk. I have been working my calorie intake up and will be monitoring for the first 2 weeks with a daily intake of 4300 Calories...app. 450 g carbs, 300 g protein, 150 g fats.

[Austex]

I've also increased my water intake by drinking at least 1 gallon per day. Just speaking from personal experience, I think alot of people don't really realize how little water they put in their body. I'm guessing that before I really started monitoring my water intake I was averaging 1/2 gal or less per day.

[H-BOL]

keep us posted bro.. lookin good.

[Austex]

It was legs today and I decided to train(more like condition) them tomorrow instead. I went to my DR. appointment today and found a build-up of scar tissue on the inside area of my knee. There was a particular joint and tendon but I can't remember what the name was. He "scraped" the scar tissue out of the area and then had me stand on a pressure pad to see the difference in weight distribution. Noticing an imbalance, he decided to re-align my back/hips. Needless to say, I will be returning in about a week to do another check-up. I've been taking glucosamine sulfate, CSA, and MSM for joint and tissue repair for about 2 weeks...need another 2 weeks before I should start seeing some results from that. Will post more later.

[Austex]

As I noted above I am starting this cycle off with 75mg/eod prop instead of the dbol. This is the first time I have used prop, and I have a few questions for those of you who have used it before...Has anyone noticed a significant decrease in cardio function? I'm wondering because with my knee therapy I will be required to do 30 minutes/day on a stationary bike. Also, I've been debating on whether or not to bump my test (oh yeah I'm using cyp instead of enanthate) from 500 to 750/wk after the prop. Any suggestions? This is my 3rd experience with AAS, but in my mind I feel this will be the first REAL cycle. Legs Today!!!

[Austex]

Although it was hot today (in the 90's) I could not quench my thirst. If I didn't drink water my throat would start hurting and I felt like a dry sponge. The day's not over yet and I've doubled my normal water intake (I'm at 2 gallons as of now). Not only that, but water actually tasted sweet like sugar water. May have been in my head but it was still a different taste. I had 3 different sources of water and they were all the same tasting. I'll be heading to the gym again soon to do my 30 minutes of cardio. I can tell it's been a while since I've had any shots because my glute and my shoulder are a little sore...what a great feeling. Tomorrow I will be training back and tri's, one of my favorite muscle groups. Nothing compares to a full, defined back if you ask me. I thought about posting pics for a before shot, but I've still got the "**** I'm still 15 lbs. smaller than I used to be" jitters.

[BigGreen]

Although it was hot today (in the 90's) I could not quench my thirst. If I didn't drink water my throat would start hurting and I felt like a dry sponge. The day's not over yet and I've doubled my normal water intake (I'm at 2 gallons as of now)

I've yet to really touch on it in my own journal, but there is little doubt that I'm experiencing the same thing. I imagine that when the time comes to introduce fina, I'll be pounding down three-plus gallons a day simply to keep up! Can hardly wait.

[Austex]

Awesome day in the gym today! I'm using a HIT with a twist program this week. I'll dedicate the first 3 sets of my first exercise to warm up. Then, go as heavy as I can to barely get 6-8 reps. First exercise was wide grip lat pull-downs and my working sets were as follows 200 x 7, 200 x 7 with spot on last 2, and 180 x 8 with spot on last 2. Went to bent over dumbell rows... 60 x 12, 70 x 11, 75 x 10. Next was reverse fly's facing an incline bench. I stayed light ( 20 x 12 ) for all 3 sets because I wanted a good squeeze at the top, although I knew I could do more. Last back exercise was overhead pull-downs with the machine ( palms facing each other ). I nailed these out with 160 x 12, 230 x 11, 250 x 9. Triceps was heavy and fast. First exercise was 2 handed overhead tricep extensions (with dumbell). Weights were 55 x 12, 65 x 12, 75 x 10. Last exercise was cable kick backs at 30 x 12, 35 x 12, 35 x 12 with a good squeeze/pause at the bottom of each rep. Overall I felt great today. I seem to be having problems meeting my pro/carb/fat intake for the day simply because I can not eat every 45 minutes with an alternating meal (pro/carb, pro/fat, pro/carb, pro/fat...etc.) Anyone have a suggestion as to successfully do a lean bulk and get all the calories I need? Is it ok to mix complex carbs with fat meals? I may start a thread in the diet section if need be.

[Austex]

Another good day today. Was able to eat well, had a good training session...was scheduled to train shoulders but decided to do bi's and cardio. Went heavy, wide grip straight bar 60 x 10, 70 x 10, 80 x 7, 90 x 8 with spot on last 3...moved on to seated hammer curls with db, first set each arm 35 x 8, 40 x 8, 40 x 8 paused at the contraction on each rep. Final bicep exercise was SS one arm rope curls w/ pulley (40 x 10, 40 x 10, 40 x 9)and two arm rope curls w/pulley(80 x 10, 80 x 10, 80 x 10). Finished the day off with 20 minutes on a stationary bike at about 60-75% of max. I know the doc said 30 minutes but **** I was getting hungry! Had a simple carb (86g) and protein (50g) drink PWO. Going to reward myself for a good week by eating out some steak and vegi's.

[BigGreen]

Seems well thought out and a journal i'll definitely be following, particularly as I toss around ideas for a bulker. I have a number of questions/suggestions/random thoughts that I'll get to tomorrow for certain.

[Austex]

Had a really good week, until Friday rolled around. I just finished a 16 hour shift and have driven from central tx to the beach, back, and then out east and back. My diet was horrible today. I won't even mention how little I ate, but I'm thinking I need to eat junk food just to get some nutrients in my body. Obviously did not get to train today, but maybe I'll do some light shoulders at home tonight. Mental note to self...buy some protein bars.

[Austex]

Had to work on Saturday, so I didn't get much sleep Friday night. I ate better on Sat. but my diet/appetite was a little thrown off from the stress at work and the lack of sleep. Today, however has been great. Got about a full 8 hours of rest, woke up "test" happy and hungry. Trained chest and bi's today. Weights are as follows: DB flat bench 65 x 12, 75 x 10, 85 x 8, 95 x 7 with a spot on the last two reps. Was waiting for the pec-deck machine so went straight to DB incline 60 x 10, 70 x 8, 80 x 4 SS 60 x 4, 40 x 12 (I'll explain this in a minute). Moved to pec-deck machine 120 x 12, 150 x 11, 170 x 10, 170 x 8. Final chest exercise was cable fly's targeting the lower pecs ( high to low ) 50 x 12, 50 x 10, 50 x 10. Started biceps with straight bar standing curls 70 x 10, 80 x 8, 90 x 8 with a spot on the last 2 reps. Finished with single arm preacher machine curls 40 x 10, 50 x 10, 50 x 8, 50 x 6 and the last 3 sets were SS with reverse grip EZ bar curls 40 x 10, 50 x 10, and 50 x 8. On the reverse grip curls I would contract the weight with my elbows at my side until my hands were at waist level ( parallel to the floor ) and I would hold this for a second while I proceeded to curl my wrists in ( flexing my forearms ). **** did this hurt but it pumped all sorts of veins out! This ended my training session and I felt like it was a successful day. Now, about the DB incline presses...typically I don't like to do pressing exercises back to back like that, but hey **** happens. I was having a problem with my right rotator cuff wanting to roll backwards towards my head. It must be a little weak and something I will definately have to start incorporating into my schedule ( rotator cuff exercises ).

[Austex]

I don't think I've really explained my personal goals, so I'll explain for those of you who may be following this. I've always been the tall, slender athletic type and throughout the end of high school and for a while thereafter I was the tall, slender party-every-night type. I started "lifting weights" several years later and immediately went through a personal change. I became interested in nutrition and sport supplements so I got a part-time job selling sport supplements. I continued to pursue my training, determined to get bigger but not yet knowing what I was aiming for. About a year into weight lifting I became interested in AAS and how the human body responded. Growing up I never really even knew what steroids were, but I could tell you how much you could get for that dime bag and that eight ball. Soon after I was intrigued with AAS, so I took my first cycle and loved the pumps, the hunger, and the strength. Although I was not educated enough to get the best out of it, I managed to see decent results on my first and second cycles. Last year I went through another change and tuned my training more towards body building. I started doing tons more research on diet/nutrition and soon became a certified personal trainer ( although the certificate doesn't show a persons true knowledge...anyone can get one ). The knee injury in November destroyed my progress, as I let myself fall out of the gym for over 4 months. Now I feel back on track and my goal is to be competition ready by next summer/fall at latest. I don't know if I will continue to pursue bodybuilding as more than a hobby, but I feel that I will be a part of the scene...maybe a trainer/counselor for competitive bodybuilders. I personally think I will have to reach 225-230 by no later than March of next year.

[BigGreen]

Soon after I was intrigued with AAS, so I took my first cycle and loved the pumps, the hunger, and the strength. Although I was not educated enough to get the best out of it, I managed to see decent results on my first and second cycles.

Would you mind outlining the details and results of these first two cycles, as well as the lessons learned from them?

[Austex]

Would you mind outlining the details and results of these first two cycles, as well as the lessons learned from them?

#1
wks 1-2: anadrol 50mg/day
wks 1-4: sustanon 500mg/wk
wks 1-10: equipoise 400mg/wk
wks 5-10: test enanthate 500mg/wk
Started cycle at around 190. Ended and after no PCT several weeks later I was at 197. Lessons learned:none, was still under-educated.

#2
wks 1-4: dbol 25mg/day
wks 1-10: test enanthate 500mg/wk
wks 1-10: equipoise 400mg/wk
wks 1-10: deca 200mg/wk
Started cycle at 199. Ended and somehow after no PCT several weeks later I maintained at 209. Lessons learned: I was now a little more informed as to the body and AAS and sleep etc...Discovered from cycle 1 that I was not eating near enough to grow, much less maintain. This cycle I ate more as the eq hunger really hit me, but without maintaining a diet log I still was deficient. It was around this time that I really began researching how to successfully "diet" and how not using PCT is just plain stupid.

#3
I didn't mention this before, but I started a third cycle before I had all of my gear. This is also when I was still using mexican vet gear ( NO MORE, I KEEP MY MONEY IN THE USA ). Needless to say, about 4-5 weeks in to the cycle, I had a package seized that I needed to continue. So, instead I just dropped the whole thing and called it a loss.

[Austex]

I trained at home today. Did 5 sets of single leg extensions, 4 sets of squats with just a 45lb bar, and standing calf raises. Now that I think about it, I totally forgot to hit hams . Was too cracked out to pay attention I guess. I missed my mid-morning meal today, decided to go out to eat for lunch, and what do you know I ordered steak and enchiladas. As soon as I got the plate of food I knew I had made a mistake. Needless to say I devoured it all. After cursing myself for a half an hour I popped down an ECA stack. Training went alright, still experiencing pain in right knee but have another doc appointment in 3 days. I'm hoping the little bit of deca I'm running will help also. Tomorrow will be my off/recovery day...tuesday is back/tri's. Will most likely hit some cardio tomorrow afternoon.

[Austex]

Nice session today. Started w/ lat pulldowns 120 x 12, 140 x 10, 170 x 8, 190 x 8 spot on last 2. Single arm machine row 70 x 12, 125 x 10, Machine row (both arms) 250 x 10 spot on last 3, 270 x 8 spot on last 2. Bent-over barbell row 125 x 10, 125 x 10, 145 x 8. Final back exercise was reverse grip lat pulldown 120 x 10, 130 x 10, 140 x 8. Triceps started with Single arm cable kick-backs (no handle) 30 x 5, 35 x 13, 40 x 12, 50 x 12. Overhead DB extensions (both arms) 60 x 12, 70 x 11, 70 x 10 spot on last 1. Ended with overhead cable/rope pressdowns (back braced against the pad) 45 x 12, 50 x 10, 50 x 8, 50 x8, 50 x 8, 50 x 6 got a nice squeeze at the bottom of each of these. Recently I am experiencing increased feelings of well-being. I'm guessing it is from the prop. My strengths are getting much better...I don't quite feel back up to par as far as I used to be, but I'm definately on my way. Yesterday I jogged 3 miles, not sure if my doc would like that but I needed the cardio. I haven't had any symptoms of decreased cardio function, although I never did find out if prop had that effect. I know when I ran enanthate in the past it seemed to do it, I can only imagine cyp will be the same. Received an order of GABA today from kilosports, can't wait to take that...actually should be any minute. Talk about fast recovery! I had brisket/beans/eggs omelette this morning with 2 tortillas and **** for some reason I felt and looked so bloated. I had one more carb meal at lunch (protein shake) and that was all except for pre/post workout. Anyone ever take plain extra virgin olive oil with a meal? I took 1 tbsp. (14 g fat) with about 12 oz of chicken breast this evening. Tomorrow I'll be training shoulders, look out!

[Austex]

I am loving this prop! I will definately be using it again, regardless if I have more scar tissue than I do muscle mass . F'ing exploded through shoulders in the gym yesterday. Sets were as follows: Arnold DB Press 45 x 12, 50 x 10, 55 x 8, 60 x 7 spot on last 2. Front DB Raises 27.5 x 12, 30 x 10, 30 x 10 these were done both arms at same time until failure, then one arm at a time to nail out a few more reps. Seated DB Side Raises 25 x 10, 22.5 x 10, 22.5 x 8. DB Shrugs 70 x 15, 85 x 15, 100 x 10. Smith Machine Upright Rows 95 x 12, 115 x 10, 115 x 10, 125 x 8. Finished the day off with 10 minutes of abs (crunches and oblique crunches).

Today I think will be dedicated to cardio, calves, lower back, and maybe some more abs. Want to train arms again but I feel I should wait until next week.Took GABA again last night, ****! Woke up this morning at 3, 4, 430, and finally got up at 6 (when I normally awake). Every time I woke up I felt as though I had already slept for a full 8 hours. I more or less had to force myself back to sleep. I've read scientific studies that show 5g, which is what I am currently taking, increases HGH production 5x after 90 minutes of administration. Anyone interested should check it out or just ask me.

My diet has been different the past few days. I'm taking carbs at morning, lunch, and post workout. It seems to be working alright, haven't noticed any energy decrease even though I'm only getting about 220 g carbs/day. I'm going to weigh in soon just to see what my body is doing, I think I'm starting to grow but eyes can be deceiving.

[Austex]

Well, the weekend was kinda rough. Had a friend's birthday party on Saturday so I sacrificed my liver (and numerous other organs/muscle fibers) to celebrate. Woke up this morning feeling like hammered ****. Managed to re-hydrate for a few hours and get some food in me, then headed to train. Today I tried something completely different in the gym. We started with a SS exercise of DB fly's and incline DB fly's 35 x 12, 35 x 10, 35 x 10, 35 x 10. Used the same weight/reps for both exercises. Next, did weighted incline pushups. First set of 12 was a warm-up with no weight, followed by 45 x 12, 70 x 10, 70 x 8 and then got 3 more without the weight (failure). Ended chest at the pec-deck machine 140 x 12, 170 x 12, 170 x 10. Biceps was also totally different. Did one warm up set of standing DB curls 27.5 x 10. Next was a SS (ran the rack down) Started off with 50 x 4, dropped 5 pounds each set all the way back to the warm-up weight. ( These were all done back to back in reps of 4 ). Final bicep exercise was 2 sets of standing EZ bar curl 60 x 10, 80 x 8. Got a nice pump in the gym today even despite all the rough edges. Will update tomorrow after legs.

[BigGreen]

So I have the micro view of each and every workout above, but how would you summarize the more generalized 'macro' view of how the workouts *as a whole* are progressing thus far during the cycle?

[Austex]

So I have the micro view of each and every workout above, but how would you summarize the more generalized 'macro' view of how the workouts *as a whole* are progressing thus far during the cycle?

My training is definately more intense. Each day that goes by I notice that I am alot more focused on EACH rep. By this I mean that it is as if I physically and mentally put my mind to "feel" the exercise. Take this for example...yesterday while doing fly's I noticed that when stretching the fly out I tend to let the weight be supported by my elbows and rear delts. So, I made sure to keep the weight pulling on my chest the entire motion, both stretching and together. These are the type of mental changes I am making so far in the gym. Out of the gym I've noticed an increase in recovery time. I honestly don't remember being sore for more than a few hours during the past week. The plus side to all of this, and something I personally can't wait for, is that I know my progress has yet to hit another level.

[Austex]

Well, here goes. Don't be too harsh now. Remember, this is about 1 1/2 months back in to the gym after 4 1/2 months off. **** that sucks. I'll be back and better though! Didn't train yesterday, going to hit legs in a few...My thighs have lost several inches, it used to be so easy to stick em, now I wonder if I'm going to hit rock bottom every time I stab in.

[Austex]

Today's routine, still keeping this week totally different: First exercise Pullups 10, 10 w/30pound assist, 12 w/40pound assist. Bent over machine rows (close grip) 90 x 12, 115 x 10, 135 x 10, 170 x 9 w/spot on last 2. D-bar cable pulldowns 140 x 12, 140 x 10, 140 x 10. Triceps started with 1 arm overhead DB extensions 25 x 12, 25 x 10, 25 x 10. Dips 15, 10 w/45pound plate, 10, 6 w/45 pound plate. 1 arm cable kick downs (single pulley) 20 x 11, 20 x 10, 20 x 10, 30 x 8 these were all SS w/ reverse grip cable pull downs 40 x 10, 40 x 10, 50 x 8, 50 x 8. Also did 15 minutes on the bike to end the day.

STATUS UPDATE
I'm starting to experience a slight increase in aggression. The smallest thing or the simplest question will disturb me if I'm trying to focus on a specific task. I weighed in today, for the first time since I started, at 200. I know it's only been 2 1/2 weeks but I just had to know. I will most likely not weigh in again for at least a month. I am eagerly awaiting for the EQ to kick in. The prop seems to be keeping my strength and stamina going, as long as my daily intake of meals is sufficient. Strangely enough, I've noticed that my "better" days in the gym come after a protein/fat meal. I don't quite understand this as compared to a pro/carb meal. I may need to keep watching the diet to see if this is really the case. I'm also slowly increasing my macros weekly, hoping to be at or around the numbers I mentioned at the start of my thread (4300 Calories...app. 450 g carbs, 300 g protein, 150 g fats.) These numbers may change as I see fit. I'm starting to think I may need to drop some of the carbs and add more fats. Any input on this would be appreciated, although I know in the end it comes down to what my body needs.

[Austex]

One thing I haven't mentioned because I was assuming it had nothing to do with the gear...about the past 1 1/2 weeks I have had a strange throat/limphnode pain. Some days are worse than others, and occasionally I will wake up in pain and as the day goes by it more or less fades away. Like I said, I'm not sure if I can blame it on the gear, I was assuming it was just some sort of "bug" but to last for over a week has me wondering. Maybe an allergic reaction to the prop? I'm debating on whether or not to wait it out another 1 1/2 weeks until the prop is done or to just see the doctor.

[Austex]

Trained shoulders today. Schedule went like so: Single arm front cable raise 20 x 12, 20 x 10, 25 x 10, 25 x 10. Arnold Press 45 x 10, 50 x 10, 65 x 6. Reverse pec-deck (palms facing) 80 x 12, 100 x 12, (palms opposing) 100 x 12, 120 x 10. Single arm cable lateral raise (hammer style with a rope) 20 x 10, 20 x 10, 20 x 10. Finished up with 10 minutes of abs.

I just finished reading two great articles on shoulders. Here's the link to the shoulder training routine example : http://forums.anabolicreview.com/sho...467#post991467
I'd like to give credit to BASK8KACE for a great thread. I will definately be re-evaluating my shoulder routine. I decided to wait until tomorrow to touch up traps and do some more cardio. Looking forward to Saturday off...planning on relaxing and spending the day floating the Komal.

[Austex]

Such a nice day to take off, it was somewhere around 100. Went to New Braunfels to float the Comal...waited in line for over 30 minutes (and this is after the 30 minutes of searching for somewhere to park) and as we were just about to hit the front of the line for tubes, they announce they are out. Not only that but it will be an hour until they have more. I was so angry! Never going to that spot of the river again. Needless to say, we ended up in San Marcos at a college apt pool and enjoyed every minute of that
Looking forward to training tomorrow. BTW, where the **** is BigG hiding?

[Austex]

Had a decent, relaxing weekend. Diet stayed strong and kept the water intake high. I've been noticing a decrease in sub-cutaneous bf around my abdomen area which is promising. Running test always seems to shed that extra layer off even if I'm not doing adequate cardio. Yesterday I had a decent chest workout.
Weights are as follows: DB flat bench 65 x 10, 85 x 4, 100 x 4, 115 x 6, 115 x 6 spot on last 2. Incline DB 65 x 10, 75 x 10, 75 x 10, 65 x 10, 65 x 8. Cable Fly's (decline, high to low) 50 x 12, 55 x 10, 55 x 10. Straight barbell curls 70 x 10, 80 x 10, 80 x 10 spot on last 2. Single arm machine curls 35 x 10, 45 x 10 spot on last 1.

As I start week 4, my final week of prop, I continue to notice slight increases in progress. Not just gym related either...My facial hair growth is ridiculous. Aggressive behavior is controllable, but it is definately there. Speaking of which, AOL is a f'ing scam!!! I haven't set up high-speed at the house yet, so I've been using AOL for a few months. Ok, $9.95/month is a decent price for dial up right? Yes, but they fail to mention the fact that it's only good for 5 hours of use. So, this morning while checking my detailed billing I notice the aol charge....for $162!!! Needless to say, the operator on the other end of the phone got a piece of my mind. It didn't help though, and I ended up writing a letter and faxing it to their accounts management dept. I figure I'll leave them a day or two to contact me, and then the next letter will be describing the numerous news agencies I'm going to contact. Anyways, that sparked my day off in the wrong way. Had another DR. visit today, tried acupuncture...definately different! Followed the visit up with 20 minutes of cardio and trained legs. Workout is as follows: Leg press 180 x 12, 360 x 10, 360 x 10, 360 x 10. Hack squat 180 x 10, 90 x 10, 90 x 10 (these were leaving slight pain, which is why the weight was decreased). Single leg extensions 20 x 15, 20 x 12, 20 x 10 SS 20 x 5. Leg curls (lying) 60 x 12, 70 x 10, 80 x 10. Will be resting tomorrow, be back on Tuesday.

[Austex]

Didn't make it on for yesterday's update...so here goes. My strength has improved, as can tell by these numbers. Exercise 1: Lat pulldowns 120 x 12, 150 x 10, 180 x 8, 220 x 6 spot last 1, 220 x 6 spot last 2. I was surprised by this, as I originally jumped to 220 to do a 2 rep max! Single arm machine rows: 80 x 10, 90 x 10, 115 x 8, 125 x 8. Incline reverse DB fly's: 20 x 12, 22.5 x 10, 25 x 10. Tri's Overhead DB Extensions (Seated) 60 x 12, 70 x 10, 80 x 10 spot last 2. Dips 15, 15, 12 (No weights this time, just wanted to hit higher reps). Cable pressdowns (back supported) 50 x 10, 50 x 10, 50 x 8, 45 x 10. These were SS w/ a plyometric style kick-down 1 arm at a time with a rubberband 3 sets of 10...elbow by my side, explode down and hold the contraction for 2-3 seconds. Awesome! I finished up SS crunches w/ straight leg dead lifts ( light, just using a 45# plate).

[Austex]

Agression is still elevated as I approach the end of week 4. I woke up this morning starving...as if the equipoise had kicked in overnight. My diet wasn't what I'd like it to be today, but I needed to eat. I just find it so hard to make more time in my day to alternate pro/carb, pro/fat meals. So I just mix the two, often times I'll aim for low-glycemic carbs with fats...hoping it might help somewhat. Looking forward to tomorrow, going to take half the day off and do some wakeboarding. On the positive side of things, I noticed my money was credited back to my account today from AOL! So glad I didn't have to pursue this further. Will update later tonight on shoulder workout.

[BigGreen]

I just find it so hard to make more time in my day to alternate pro/carb, pro/fat meals.

Don't know from where the time issue is stemming, but the single greatest favor i *ever* did myself as far as diet is concerned was making sunday early afternoon my weekly 'cooking block'. Unless something very unusual is going down, that time is absolutely reserved for cooking and tupperwaring virtually all of my food intake for the week. I have been AMAZED at the difference that made in terms of allowing for the rest of the time issues that encroach on diet to be dealt with far more easily. I'm def not a type "A" by any means, as my room is usually a mess, i've never made a to-do list and i don't know that I've ever renwed, registered or paid anything on time, but when it comes to my food intake, my fridge looks like it's owned by the most neurotic bastard on the planet.....blindfolded i could reach in and grab, on command, white rice or brown rice, chicken or beef, sweet potatoes or mixed veggies.

[Austex]

Don't know from where the time issue is stemming, but the single greatest favor i *ever* did myself as far as diet is concerned was making sunday early afternoon my weekly 'cooking block'. Unless something very unusual is going down, that time is absolutely reserved for cooking and tupperwaring virtually all of my food intake for the week. I have been AMAZED at the difference that made in terms of allowing for the rest of the time issues that encroach on diet to be dealt with far more easily. I'm def not a type "A" by any means, as my room is usually a mess, i've never made a to-do list and i don't know that I've ever renwed, registered or paid anything on time, but when it comes to my food intake, my fridge looks like it's owned by the most neurotic bastard on the planet.....blindfolded i could reach in and grab, on command, white rice or brown rice, chicken or beef, sweet potatoes or mixed veggies.

I'm going to try your method this week. We'll see if it doesn't help get an extra meal in me.

[Austex]

Another positive training session today, even for working solo. I did a mix variation today of shoulders, shrugs, shoulders, shrugs...etc. Seemed to work quite well. Here goes: Seated DB Military Press: 50 x 10, 55 x 10, 60 x 9, 65 x 8, 75 x 4. Behind Back Shrugs (using the smith machine at a slight reverse slant): 205 x 10, 205 x 10, 205 x 10, 205 x 8. DB Arnold Press: 45 x 10, 50 x 10, 55 x 8, 60 x 5. DB Shrugs: 80 x 10, 90 x 10, 90 x 9 SS 70 x 8. Single arm cable side raises: 25 x 10, 25 x 10, 25 x 10. Finished up with another 10 minutes of abs (side crunches and 45 degree incline sit-ups).

As you may notice I am leaning more towards the shoulder workout routine BASK8KACE talks about. I will most likely stick with this style for a month or so, and then re-evaluate my progress. Thus far, I plan on sticking to this routine for a 3 month on, 1 month off concept. The 3 months on will be mostly press exercises with DB's. The 1 month off will be more front/side raises, cables, plyometrics.

[Austex]

Saturday is my last day of prop, I'm actually glad as I am feeling somewhat of a pin-cushion. Looking forward to only 2-3 shots/wk for a while. I haven't mentioned anything yet, but as much as I felt like this cycle was well-planned out...I've been debating some changes. One decision I had been tossing around for the past 2 weeks was to run prop at the end. That idea was made for sure after reading up on the benefits of the fast ester vs. slow ester ending. I had been debating from the start if I was going to bump my test up to 750/wk, and honestly I'm still not sure. I was hoping for some input from someone but was unsuccessful. I have a few days to make that decision. Last but not least is the debate of whether or not to introduce tren. I'm watching BigGreen's cycle to see how he does with it and hopefully it will help me decide. I should have some HCG in any day, and I will be running that at 1000 IU's /wk. until the last few weeks out. Should also have some nolvadex and femara in a week but I don't think I'll run any anti-e's until the end...unless I start tren, then I'll re-evaluate.

[Austex]

Just a quick update on the "long-acting esters". I do now believe the EQ is taking it's toll on me. For 3 days in a row now, I wake up starving. All day yesterday I ate and ate and never was really "full". It was also nice to know that I could eat "clean" and still enjoy it over and over. When you're eating tuna, peanut butter, and almonds and enjoying it (and your friends ask how the hell you can eat that) it just makes you feel that much better. to clean bulks!

[BigGreen]

Just a quick update on the "long-acting esters". I do now believe the EQ is taking it's toll on me. For 3 days in a row now, I wake up starving. All day yesterday I ate and ate and never was really "full". It was also nice to know that I could eat "clean" and still enjoy it over and over. When you're eating tuna, peanut butter, and almonds and enjoying it (and your friends ask how the hell you can eat that) it just makes you feel that much better. to clean bulks!

This is the exact reason i'm including eq in my bulker. Since my first 'cycle' (and i hesitate to call it that) was actually an eq only, as it turned out, I can say firsthand that the hunger aspect is VERY cool and a much welcome treat. With regards to 'clean bulks', does this represent your first *honest* attempt at one? If I look back, and am quite frank about my attitude, it is obvious that I've for too long used bulking as an excuse to eat what, while still VERY clean to the average person to the point of being a health nut, is nowhere near clean enough for a quality gain of lean muscle with minimal fat. So, starting in September, I'll be bulking with the same discipline and planning that has normally only been characteristic of my cutting in the past. What about you?

[Austex]

With yesterday being the last day of prop, I for some reason decided to try a calf injection. Let me tell you this first...easiest shot I've ever done. No pain at all. Until this morning! I had it on ice for about 45 minutes just so I wouldn't have to hobble around the gym. After training the pain returned and I have ice on it once again. I woke up this morning around 4 and felt a slight burn. I decided to take some niacin to help "pick up" the absorption...but I don't think it did much. At least I know now I can hit the calves if need be.

[Austex]

They just keep getting better...Incline DB Press: 60 x 10, 70 x 10, 80 x 9, 95 x 6 spot last 1, 100 x 6 spot last 2. Pec-deck Machine: 140 x 10, 160 x 10, 170 x 9, 180 x 8. Flat DB Press: 70 x 10, 80 x 10 spot last 1, 95 x 6 spot last 1. Incline DB Fly's: 30 x 10, 40 x 10, 40 x 8. Seated DB Curls (alternating hammer, supinated, hammer, supinated): 30 x 12, 35 x 12, 35 x 12, 35 x 12. EZ Bar 1 1/2 curls: 60 x 10, 60 x 8. SS with Reverse Grip EZ Bar Curl: 30 x 10, 40 x 10.

I decided to order the fina. I'm not 100% sure I'll run the tren, but I might as well get it ready. I also got 10000 IU's of HCG, just waiting now for some bacteriostatic water. I will be running 1000 IU's/wk (500 IU's Saturday and Sunday)as Pheedno describes in the PCT forum. I think I'll run it just up until the last week or so of my "end of cycle" prop.

I'm struggling with the question of whether to order Nolvadex or Arimidex. I've read that arimidex is better than nolvadex, but that also you should do blood tests with it to see how much is active...too much is bad. I will for sure have Femara as well.

[Austex]

Pain and muscle soreness is just ridiculous right now. Although it does make my calf "look" bigger, I do NOT plan on taking another calf injection anytime soon. I could not train yesterday, much less walk. I debated taking the day off today. It was fun explaining to the people at my office how I "pulled" a muscle while training. Please, if only you knew it was from sticking myself with a needle. It's funny when you can get your hands on any anabolic you desire, but can't get a **** decent pain killer. Right now I'm taking 600mg of ibuprofen to try bringing the inflamation down. I'm hoping it doesn't hinder my diet.

[Austex]

Aleve works miracles! Took a triple dose last night and woke up this morning to find the inflamation was down. I can even walk normal which is a plus. Perfect timing as today I continue my training split. I have opted to remove bi's and tri's as a secondary training group and dedicate them to Friday's along with calves. If training tri's on Friday begins to weaken my chest training (Sundays), I will return to working tri's as a secondary exercise after back. But as I see right now, bi's will continue to hold off on their own day.

I'm seeing progress in all areas except for my biceps. My triceps are pulling through, but I think I will benefit more with this new split. Today is back, will update weights later. For now...I MUST EAT!