My first cycle ever! 500mg test enanthate a week. 6'4 265 pounds of muscle!

[Firstcycle]

3-17-2011 8th shot, right glute.

on 3-17 I did dynamic lower. seated box squats, romanian deadlifts(top set) 265x8 and hyperextensions with 40 dumbellx10.

3-18 dynamic upper.

180 for 8 sets of 3.

ultra wide grip bench middle finger/index on ring. These used to kill my shoulders but with new form they feel great! I did 195x10 210x9 and 220x9(rep pr on these)

lat pulldowns 17x10 18x9 18x9 19x8

"scare crows" 35x8 35x10 35x10

db front raise controlled 40x8 40x9 40x10

1/2 dips(triceps) bodyweight 276+25x10 +35x8 +45x8

ez bar curls 85x10 105x9 115x8(these felt extremely light, just getting feel down)

1 arm shrugs 125x12 145x12.

[Firstcycle]

Tomorrow is max effort lower body.

I am going for 260x3, 270x3, and 285x3 paused box squats.

Then I will do good mornings for the first time in about a year. Going to try 185x10 and go from there for other sets.

Front lunges starting with 45 pound dumbells.

Grip and abs as well. Aiming for 300g of protein and 4,000 calories or so.

[Bigd89]

I read box squats are bad for your spine, hundreds of pounds slamming down on a box doesn't sound healthy

[Bigd89]

That could be said about other exercises as well..

[cyounger100]

What do you mean by only?

think he is just saying you are only benching a lil bit over your weight how long have you been training etc..

[Firstcycle]

9th shot 3-20-2011 right quad. Bottle actually empty now. Switching to 2nd. Went in a little tough, perhaps I was slightly low towards the knee? But little blood and no pain currently.



Hello everyone!

The last two days I've lowered calories to about 3,000-3,200 a week, I know that in a few weeks I'll be needing the higher calories so until then I will maintain what I have while increasing strength. I noticed the "bloat" went down tremendously and I look as lean as I did pre cycle, while at 268 pounds now(16 pounds up).

3-19 ME lower body

box squats 135x5 and 205x2 without box. 235x1 with box

260x2 and 270x1 were my heavier sets then final working set of 285x3 paused box squat. Flew up quickly. Going for 305x3 next week on these.

front lunges were brutal, need to work on balance. 40sx8 45sx6 45sx6. Will do 50s next week

good mornings were tough as well and didn't want to kill my back so I went a little lighter on these. 165x8 165x8 175x8. I do a small bend in knees then stick butt out until upper back parallel to ground. perhaps 185x10 and 195x8 195x8 next week on these.

grip bb reverse curl. 65x12 65x12 75x10. going for 85-95 pounds next week on these.

abs were cable oblique crunches. 160x12 180x10 190x10.

Great workout. looking leaner while maintaining weight. Will continue bulk in a few days, just monitoring bloat/bodyfat so that I do not end up like a muffin!

Tomorrow is max effort upper body. Previous max was 255x3 incline bench. Any idea on what numbers I should go for? I'm thinking 260x3 270x2 and 285x1.

[Firstcycle]

think he is just saying you are only benching a lil bit over your weight how long have you been training etc..

Been training 4.5 years. Had always had rotator cuff problems. Every time I get up to 300 I have problems. I see plenty of guys in the gym doing 350 but bouncing. I see them need a spotter with 275, it's pathetic!

I could bounce 375 IMO. But I'd rather do a controlled 315, most ppl I see at gym that do a lot don't look like it and in fact suck at other lifts when they use decent form!

[Firstcycle]

Also, me doing 300 pounds is more far more "work" than a 5'6 guy doing 400 pounds. My ROM is double that of most ppl I see lift, even the guys approaching 6 foot.(long arms)

[Firstcycle]

Is .25 mg of Arimidex/anastrozole e3d enough to help with e2 related bloat?

[Firstcycle]

Hey guys, in two weeks I'm going to do board presses as ME lift. Being 6'4/6'5, would a 2 board be sufficient or should I do a 3 board?

The normal template calls for 2 board, but a 2 board still puts my elbows below 90 degrees and I was thinking a 3 board.

[FireGuy]

What is a board press?

[Firstcycle]

3-21 MAX EFFORT UPPER BODY.

A few things about today...I've cut calories down the last 3 days, but weighed in at 280 today at the gym. Crazy. I don't look any fatter nor more bloated, actually thought I was a bit more vascular. Workout was 90 minutes today.

Incline barbell bench 45 degree angle. 95x10 135x5 185x3 225x1

260x2 flew up quickly. 275x1 was fairly quickly as well. 285 x1 had trouble at midpoint, but locked it out! whoohooo! Going for 295x1 next week, still need to work on bar speed and midpoint of bench.

db floor press for reps 80sx17 80sx18

tbar row bar + 4platesx10 4p+25x9 4p+35x8 5p+5x10

seated power clean 30x10 30x10 30x10 35x8

bb shrug 325x14 355x12 395x10

zottman curl 55x9 60x7(felt dead so only did 2 sets)

high pulley chest flys, upright position. 60x15 70x14 80x15.

Did not do additional tricep work as I was exhausted.

Tomorrow is dynamic effort lower body. Getting 6 meals in today, 2 with protein powder, 4 with whole foods.

[Firstcycle]

What is a board press?

Salutations, FireGuy.

http://www.youtube.com/watch?v=xsM6hbtxoz4

A board press is a board 1.5 inches thick that is stacked with other boards to change the range of motion of the bench press. This is useful for pausing at sticking points and working lockout strength.

[FireGuy]

Being the bottom third of the movement is where the most chest stimulation occurs why would you want to do this?

[CMB]

Being the bottom third of the movement is where the most chest stimulation occurs why would you want to do this?

I've done these before in football, however that was back in highschool. I'm wondering the same thing?

[Firstcycle]

Being the bottom third of the movement is where the most chest stimulation occurs why would you want to do this?

I've done these before in football, however that was back in highschool. I'm wondering the same thing?

Hey guys, I appreciate the interest a lot!

For me, the first two inches are mostly shoulder/shoulder stretch, then chest/shoulder then finally triceps. It'll only put me up about 3 inches if I use a two board, this way I can work on stretch reflex/starting strength from my weak spot. I hope this makes a bit of sense?

I'll be working on exploding from my sticking point, increasing strength there.

[oldnsedentary]

grip bb reverse curl. 65x12 65x12 75x10. going for 85-95 pounds next week on these.

I do not know why, but it is really hard to increase the weight on reverse curls.

[warlord_wang]

im the same way, i havent done flat bench for over 2 years. i see plenty of guys saying they can bench all this weight and watch em let it bounce off their chest...pussies

yea same here i gave up on flat benching all incline for me and yea half of those guys have shitty form and bounce more then a black chicks ass on bet

[warlord_wang]

Also, me doing 300 pounds is more far more "work" than a 5'6 guy doing 400 pounds. My ROM is double that of most ppl I see lift, even the guys approaching 6 foot.(long arms)

yea I feel your pain man I'm 6'3 short guys have it easy when it comes to benching -_-

[Firstcycle]

3-22-2011

Today I was very pressed for time with work, I had to cut the workout short. Still, spent a good 30 minutes in there, which isn't far off from a typical dynamic lower body day for me.

I did 8 sets of seated box jumps, up to about a 36 inch box.

Each of the 8 sets were weighted with 16 pounds, next week I will do them with 30 pounds weighted then switch to depth jumps for 3 weeks.

My next exercise was romanian deadlifts, still felt it a good deal in the lower back. Not sure what I'm doing wrong. I bend the knees slightly and concentrate on pushing the hips back.

My top set on these was 280x6, Possibly do 300x6 next week, not sure.

I then only had time for 1 set of hyperextensions. I used a 45 pound dumbell and did 13 repetitions.

Everything felt extremely light, I feel like a beast today! Next lifting will be friday then saturday.

Tomorrow I am doing bjj, hopefully just drilling as my finger is still injured.

[Firstcycle]

I do not know why, but it is really hard to increase the weight on reverse curls.

Yeah, it's definitely an exercise that is difficult to increase. How much weight do you do on it?

yea same here i gave up on flat benching all incline for me and yea half of those guys have shitty form and bounce more then a black chicks ass on bet

Exactly! I see them hump the bar constantly. A buddy of mine claimed he could do 225 17 times, but his third rep was bouncing, I doubt he could pause bench it 5 times, lol.

yea I feel your pain man I'm 6'3 short guys have it easy when it comes to benching -_-

Yup, but I saw dwight howard, nearly 7 foot tall, doing 365 or so.

[oldnsedentary]

Yeah, it's definitely an exercise that is difficult to increase. How much weight do you do on it?

I was cranking out high reps with 65, moderate reps with 75, and when I increased the weight to 85, it felt like I might as well have been lifting all the weights in the gym. I struggled to get 5 reps, then 6. If I recall correctly, I might have gotten 7 yesterday, but man, it has been a struggle.

Isee them hump the bar constantly. A buddy of mine claimed he could do 225 17 times, but his third rep was bouncing, I doubt he could pause bench it 5 times, lol.
Yup, but I saw dwight howard, nearly 7 foot tall, doing 365 or so.

I'm 6 feet tall, did 295 for 7 yesterday, no bouncing, lower it slowly (about 2 seconds). This has always been my favorite exercise, for decades. My left shoulder is aching some today, though. The second and third sets were only 4 reps and 3 reps . . .

[Firstcycle]

3-24-2011

Tenth shot today, left glute. Did .8cc instead of 1cc.

Basically 400mg a week for the last 5-6 weeks.

I'm noticing a bit of bloat, going to try .25mg arimidex e3d.

[Firstcycle]

I was cranking out high reps with 65, moderate reps with 75, and when I increased the weight to 85, it felt like I might as well have been lifting all the weights in the gym. I struggled to get 5 reps, then 6. If I recall correctly, I might have gotten 7 yesterday, but man, it has been a struggle.


I'm 6 feet tall, did 295 for 7 yesterday, no bouncing, lower it slowly (about 2 seconds). This has always been my favorite exercise, for decades. My left shoulder is aching some today, though. The second and third sets were only 4 reps and 3 reps . . .

Powerful benchpress. I hope someday to get to that mark!

By aching do you mean just deltoid soreness or the muscles and tendons of your rotator cuff ?

[Firstcycle]

3-25 DE bench

de bench 190 8 x3

ultra wide paused bench 205x10 220 9 235 x8

lat pulldown 18x10 19x9 19x8 20x6

"scare crow" 35x10 40x8 45x10

db front raise 40x10 45x8 45x10

1/2 dips for triceps. bodyweight 282 + 50x10 +70x8
ez bar curls close grip 115x9 135x10. still felt light.

1 arm smith shrugs 145x15 165x12

[Firstcycle]

3-27 11th shot in right glute. 9 shots left!

3-26 ME lower body

box squat 270x2 295x1 305x3

front lunge 45x8 50x6

good morning 185x10 205x9

ez bar reverse curl 95x12 95x12

cable oblique crunch 190x12 210x12 200x10


Tomorrow is max effort upper. going for 295 or 300 pound incline bench!

[Firstcycle]

I am starting 10mg of nolvadex a day. Had slight nipple pain but now gone. Also, doing .25mg arimidex every 3 days.

12th shot will be on 3-31. Either left glute or left quad. Weight today was 274, bloat is noticeably lowered.

[Firstcycle]

3-28 MAX EFFORT UPPER

45 degree incline bench press. 105x10 145x5 185x3 230x1 for warmups

265x2 easy. 280x1 I struggled, needed help getting past mid point. I rested about 10 mins and tried 290...got it! Rested another 5-6 mins and got 300 pounds on incline bench! I'm so excited.

db floor press for reps paused. 80x18 80x20 whoohoo

tbar rows 4plates+10x10 5px8 5p+35x6

seated power clean 40x10 45x8

zottman curls 60x9 70x7

high pulley cable flyes 70x15 80x14 90x12.



I did not do shrugs as I was exhausted from everything else.

Total calories for the day will be 4,600-5,000, roughly 300g of protein, high carbs.

I am extremely excited for hitting a 300 pound incline bench, it's catching up to my flat bench lol. Next week I will try 3 board bench, not sure what rep exercise to do, I'm thinking decline BB bench, but am open for suggestions. Any good horizontal rowing exercises? I can think of bent barbell rows but nothing else.

[Firstcycle]

Bicep pic. I'll try to get more pics up, my phone cam is bad quality. I think that pictures do not do me justice. My arms "looked" much bigger when I was in the 220-230 and lean camp, but they are much bigger now.

Measurements are close, but not exact.

L bicep 19
R bicep 19

Neck 17.5 inches

left calf 18
right calf 18

left quad 30 inches
right quad 30.5

left forearm 15 inches
right forearm 14.5 inches

waist 39.5 inches

Chest was 49 inches I believe a few days ago, didn't get around to measuring it today.

I had a rather large series of meals by the way, about 275 pounds at the moment. Just took 10mg nolvadex.

[Firstcycle]

Great workout today! will try to update tonight. I should be able to dunk soon!

[Dominick0221]

Good stuff

[Firstcycle]

3-31 12th shot in left quad.

Weighing in around 275-277 give or take.

3-30 workout dynamic lower body.

Seated box squat box jumps. I did 6 sets with 30 pounds attached. last set was to a 36 inch box for 2 reps. I feel explosive as hell on these, can't wait until I dunk!

romanian deadlift 245x10 300x6...these felt super light!

back extensions 55sx15 reps

knee raises 25sx20 and 25sx15

Pretty quick workout. Only took 35 minutes.

Tomorrow(4-1) is repetition effort upper, going to try decline barbell for main lift if I get a spotter!

[oldnsedentary]

Powerful benchpress. I hope someday to get to that mark!

By aching do you mean just deltoid soreness or the muscles and tendons of your rotator cuff ?

Down deep, probably rotator cuff, but I found the problem. It was not so much the bench as the dumbell military presses. I cut that out last week, and this week I benched 305 for 5 reps, with no shoulder ache whatsoever.

[vtach12]

Been following your progress, very detailed. It seems your protein intake is low for your size?? Shouldn't you be trying for 1.5-2grams per pound of body mass on a cycle?

[Wonder_Juice]

Can we expect any pic?

[Firstcycle]

4-1 RE upper

decline bench 225x10 245x10 275x7

lat pulldown 15x8 20x8 20x8 20x6

"scare crows" for rotator cuff 50x8 50x8

db front raise 50x8 55x7 60x7

1/2 top dips for triceps bodyweight 275+75x9 +90x8

ez bar close grip curls 125x10 150x9

[Firstcycle]

4-2 max effort lower body.

a bit tough today, box squats felt heavy! !

box squat with pause 245x1 290x2 305x1 320x3

bench stepups 45x8 50x8 55x6

natural glute ham raise bwx12 bw+2.5'sx10 bw+2.5sx10 bodyweight+5's x 5 + 5 reps of bodyweight.

standing ab pulldown 170x16 180x15 180x20
wrist curls pronated full ROM 185x15 205x10 205x10

[Firstcycle]

4-3 about to do 13th shot in right quad...wish me luck

Tomorrow I am to do 3 board presses...Aiming for around 340-355 for my top set.

[Firstcycle]

Down deep, probably rotator cuff, but I found the problem. It was not so much the bench as the dumbell military presses. I cut that out last week, and this week I benched 305 for 5 reps, with no shoulder ache whatsoever.

I am glad to hear, keep up the prehab.

Been following your progress, very detailed. It seems your protein intake is low for your size?? Shouldn't you be trying for 1.5-2grams per pound of body mass on a cycle?

Thank you, possibly. I've always found it difficult though, but I am working on it. Added an extra meal a day of tuna/chicken breast. I'm getting about 300-320g a day now.

Can we expect any pic?

Yes sir, I have a horrible camera but will try to get gf to take a pic of me in a day or so.

[Firstcycle]

I look a bit bloated here, about 280. Traps are coming along nicely, about 20 inch arms here.

After cycle, I think I'll look great at about 240, what do you guys think?