You'll want to read this!

[Archangel.]

HA!!!! That's what I was doing. Jesus, can you imagine the amount of food I was looking at. My dog eats more than that!!! (Yup, that's my dog in the avvy) The problem for me is, I get bread from a guy who bakes it, eggs from chickens and chickens from a hook. The fish, sqid and shrimp from a toothless guy by the pier!! There isn't really any packaging for anything. It's all super fresh though, and if it's not you learn to determine that too!!

Anyway, like I was saying Fitlife has calculations for EVERYTHING , every amount and every way off preperation. Getting this perfect. I'll keep you posted.

One thing I'm wondering though, on Wed I should up the carbs (clean carbs). Does this mean overall caloric intake?
Ron told me to reduce the protein on my carb up days gram for gram. So, if you carb up with an extra 100g/carbs, then reduce protein by 100g. Your overall cals will be the same.

Cause I guess I don't want to decrease protein, and I'm only at 80 g of fat. Or if I'm getting Ronnie right, next week drop carbs to 150 g, THEN start cycling. Not clear on this point but I'm VERY close to gripping this diet, thanks to you dude!!:

I reduce protein on my carb up days gram for gram, and still make good progress. I actually have a new progress pic to post for everyone that gives a s*** lol.

[Archangel.]

Anyways, as I stated in my previous post, here is a shot of me at the 15 week mark of my very first STS Training and cycle. This is also the only cycle I have ener ran before. Thanks goes to Ronnie 100%, I hope you like the progress Ron.

[The Titan99]

Anyways, as I stated in my previous post, here is a shot of me at the 15 week mark of my very first STS Training and cycle. This is also the only cycle I have ener ran before. Thanks goes to Ronnie 100%, I hope you like the progress Ron.

F**king nice man!! Used to be 25% BF, huh? Damn!!

[Archangel.]

F**king nice man!! Used to be 25% BF, huh? Damn!!

Thanks Titan, I've worked HARD!

[Juicedupmonkey]

Anyways, as I stated in my previous post, here is a shot of me at the 15 week mark of my very first STS Training and cycle. This is also the only cycle I have ener ran before. Thanks goes to Ronnie 100%, I hope you like the progress Ron.

Archangel where is thy picture taken??? That locker room looks exactly like the gym I go to!

[Juicedupmonkey]

Anyways, as I stated in my previous post, here is a shot of me at the 15 week mark of my very first STS Training and cycle. This is also the only cycle I have ener ran before. Thanks goes to Ronnie 100%, I hope you like the progress Ron.

Okay that is the gym i go to... Now i recognize you, Crazy i didn't think anyone from steroid dot com would be in my small town way up north here in Ontario. Next time i see you I'll say hi Archangel it's juicedupmonkey, haha.

[asto_86]

Anyways, as I stated in my previous post, here is a shot of me at the 15 week mark of my very first STS Training and cycle. This is also the only cycle I have ener ran before. Thanks goes to Ronnie 100%, I hope you like the progress Ron.

fuking nice bro!! your just running 500 test right? Im on week 5 of first sts and am seeing nearly identical gains as your first reload.. loving it man!

[Archangel.]

fuking nice bro!! your just running 500 test right? Im on week 5 of first sts and am seeing nearly identical gains as your first reload.. loving it man!

Thanks asto!

[chrisx]

Anyways, as I stated in my previous post, here is a shot of me at the 15 week mark of my very first STS Training and cycle. This is also the only cycle I have ener ran before. Thanks goes to Ronnie 100%, I hope you like the progress Ron.

Good f'in progress Arch! Your on a test only cycle right which you just upped to 750mg per week? Good job dude!

[chrisx]

Anyways, as I stated in my previous post, here is a shot of me at the 15 week mark of my very first STS Training and cycle. This is also the only cycle I have ener ran before. Thanks goes to Ronnie 100%, I hope you like the progress Ron.

Arch what's your trap/ shoulder routine like?

[Archangel.]

Arch what's your trap/ shoulder routine like?

Thanks for the above compliments chrisx. My trap/shoulder routine is as follows:

Mon: chest/shoulders. I do shoulders AFTER chest, and I only do 3 sets side laterals, 3 sets reverse pec-deck (for the rear delts), and 2-3 sets dumbell presses all in that order. The rep range for the laterals and reverse pec-deck are 10-12, and 6-12 for the dumbell presses

Wed: back/traps. I do traps AFTER back, 4-6 sets smith machine shrugs, 8-12 reps each. I also do deadlifts at the end of my back routine, just before shrugs, 3-4 sets X 1,4-6,8-12

Hope this helps

[chrisx]

Thanks for the above compliments chrisx. My trap/shoulder routine is as follows:

Mon: chest/shoulders. I do shoulders AFTER chest, and I only do 3 sets side laterals, 3 sets reverse pec-deck (for the rear delts), and 2-3 sets dumbell presses all in that order. The rep range for the laterals and reverse pec-deck are 10-12, and 6-12 for the dumbell presses

Wed: back/traps. I do traps AFTER back, 4-6 sets smith machine shrugs, 8-12 reps each. I also do deadlifts at the end of my back routine, just before shrugs, 3-4 sets X 1,4-6,8-12

Hope this helps

So pretty much for traps all you do is 4-6 total sets once a week right?

P.S. We should open your own thread since your helping many of us out plus I'm sure Ronnie feels like punching you in your face. Or maybe this --->> lol

[Archangel.]

So pretty much for traps all you do is 4-6 total sets once a week right?

P.S. We should open your own thread since your helping many of us out plus I'm sure Ronnie feels like punching you in your face. Or maybe this --->> lol

LMAO, well, I wondered that about Ron, but I have asked him TWICE now since I've been answering the odd Q, if he wants me to shut my face (cause that would be better than a punch in the face from big Ron )
but he hasn't said yes or no, so I continue to try to help. I still go to Ron with questions too, and am the first to admit that he is way wiser than me, but I feel the things I'm helping people with are the things that have gotten so monotonous to Ron, that he wouldn't mind someone answering these types of questions. I don't mean to hijack his thread in any way, I just see a dozen questions come to him (mine probably make up half those lol), and he's so busy that he doesn't get a chance to answer them all till like a week later. (no offence Ron, we all know your busy, and appreciate your help).
Anyways, yes that's all I do for traps. Remember, traps get a lot of carry over from back day if you're doing heavy deads, rack pulls etc. Oh, and nice getting me back with the chairshot

I'm just gonna put this out there, if anyone feels the same as chrisx, and would like the idea of me having my own Q&A thread, please feel free to speak up and say so. I love helping you guys out in any way I can, and if you'd like me to do it in my own thread, let me know!

[The Titan99]

LMAO, well, I wondered that about Ron, but I have asked him TWICE now since I've been answering the odd Q, if he wants me to shut my face (cause that would be better than a punch in the face from big Ron )
but he hasn't said yes or no, so I continue to try to help. I still go to Ron with questions too, and am the first to admit that he is way wiser than me, but I feel the things I'm helping people with are the things that have gotten so monotonous to Ron, that he wouldn't mind someone answering these types of questions. I don't mean to hijack his thread in any way, I just see a dozen questions come to him (mine probably make up half those lol), and he's so busy that he doesn't get a chance to answer them all till like a week later. (no offence Ron, we all know your busy, and appreciate your help).
Anyways, yes that's all I do for traps. Remember, traps get a lot of carry over from back day if you're doing heavy deads, rack pulls etc. Oh, and nice getting me back with the chairshot

I'm just gonna put this out there, if anyone feels the same as chrisx, and would like the idea of me having my own Q&A thread, please feel free to speak up and say so. I love helping you guys out in any way I can, and if you'd like me to do it in my own thread, let me know!

I think it's an excellent idea. The help you gave me (on diet especially, i.e. weighing an egg white and calling it 35 g of protein...DOH!!) and my volume issues was probably equally invaluable to me as it would be monotonous for Ron to have to deal with for the millionth time. That, and I would guess most of the advise your giving out is a result of your previous questions already answered by THE MAN anyway.

[Ronnie Rowland]

lmao, well, i wondered that about ron, but i have asked him twice now since i've been answering the odd q, if he wants me to shut my face (cause that would be better than a punch in the face from big ron :bbaily: )
but he hasn't said yes or no, so i continue to try to help. I still go to ron with questions too, and am the first to admit that he is way wiser than me, but i feel the things i'm helping people with are the things that have gotten so monotonous to ron, that he wouldn't mind someone answering these types of questions. I don't mean to hijack his thread in any way, i just see a dozen questions come to him (mine probably make up half those lol), and he's so busy that he doesn't get a chance to answer them all till like a week later. (no offence ron, we all know your busy, and appreciate your help).
Anyways, yes that's all i do for traps. Remember, traps get a lot of carry over from back day if you're doing heavy deads, rack pulls etc. Oh, and nice getting me back with the chairshot

i'm just gonna put this out there, if anyone feels the same as chrisx, and would like the idea of me having my own q&a thread, please feel free to speak up and say so. I love helping you guys out in any way i can, and if you'd like me to do it in my own thread, let me know!

please keep my thread to "q and a" and not turn it into a chat thread. If you want to start your own q and a thread then please do it in your own thread.

[Ronnie Rowland]

anyways, as i stated in my previous post, here is a shot of me at the 15 week mark of my very first sts training and cycle. This is also the only cycle i have ener ran before. Thanks goes to ronnie 100%, i hope you like the progress ron.

awesome progress!