JROKK SD Log

[JROKK26]

good workout today bro. Keep it up.

As far as the pct make sure you hop on that nolva for at list a week or 2 with that aromasin, the aromasin isnt going to cut it alone, and you should have no eye problems with the nolva.

And the clen.... welllll i still dont like it to be completly honest, but a TON of people use it and have no problems, and some hardly use it and run into many so its really all up to you. I would drop the clen and continue the ECA to be honest, but thats just me.

Do you think I should start running the nolva now or wait and run it the last two weeks to make sure their is no rebound. I'm not prone to gyno as far as I know. I ran a Test-e cycle at 600mg/wk and then bumped to 900mg/wk the last 4 weeks never had a problem all though cycle (didn't run an AI either) or PCT. PCT was aromasin, nolva, and myogenx.... recovered great gained 21 lbs keeped 12lbs (did retain alot of water but that was to be expected). A have about 2 weeks left over of the nolva. So....run it the first two weeks or last two weeks??

I respect your opinion on the clen, like I said I will not run it again but after I checked last night I only have about two weeks left of it at a low dose of only 80mcg (i'm at only 60 now). Soo i'll run it till it's gone and jump to an ECA stack later maybe. Again, don't have a problem with any sides w/clen or on anything I've done for that matter....so far, but I've been smart, have researched and always run all the right support supps.

[JROKK26]

Page 3 WOOOO
Tues 4/24

Back/Tri

Pullups
bw 12/12/12

Deadlift
185lbs-10
225lbs-8
275lbs-6/4 didn't up the weight but upped the reps
DS 185lbs-12

Cable Pulldown
Wide
180lbs-10/10/10
Rev close grip
12/12/12

Hammer Low Row
2plates each side
12/12/12

Hammer pulldown
2plates-12
2pl and a 25lbs-10/10

Hammer Iso Row
3plates
10/10/10

Dips
BW 20/20/20

Cable tri push down
12/12/12

French Press
30lb DB-10/10/10

Incline Skulls
75lbs-12/12/12

NICE!!

[K.Biz]

Do you think I should start running the nolva now or wait and run it the last two weeks to make sure their is no rebound. I'm not prone to gyno as far as I know. I ran a Test-e cycle at 600mg/wk and then bumped to 900mg/wk the last 4 weeks never had a problem all though cycle (didn't run an AI either) or PCT. PCT was aromasin, nolva, and myogenx.... recovered great gained 21 lbs keeped 12lbs (did retain alot of water but that was to be expected). A have about 2 weeks left over of the nolva. So....run it the first two weeks or last two weeks??

I respect your opinion on the clen, like I said I will not run it again but after I checked last night I only have about two weeks left of it at a low dose of only 80mcg (i'm at only 60 now). Soo i'll run it till it's gone and jump to an ECA stack later maybe. Again, don't have a problem with any sides w/clen or on anything I've done for that matter....so far, but I've been smart, have researched and always run all the right support supps.

yeah the last 2 weeks is prob a good idea, or you can run it at 20 the first week and mabye like 10 or 5 the next couiple weeks?... just like a real low mantience dose? if that doesnt work then at least the last 2 weeks. as long as you keep the aromasin for the whole 4 weeks you should be ok. and with running test for that long and not getting anything i think you'll be just fine

i also repsect your view on the clen as well. its glad to know some people are doing the research before jumping into things unlike many on this forum and other forums.

[JROKK26]

yeah the last 2 weeks is prob a good idea, or you can run it at 20 the first week and mabye like 10 or 5 the next couiple weeks?... just like a real low mantience dose? if that doesnt work then at least the last 2 weeks. as long as you keep the aromasin for the whole 4 weeks you should be ok. and with running test for that long and not getting anything i think you'll be just fine

i also repsect your view on the clen as well. its glad to know some people are doing the research before jumping into things unlike many on this forum and other forums.

The last 2 weeks is what I was thinking too, so that's what I do. So far PCT is going good. Lifts have been great the last 2 days did manage to increase my reps on deadlift yesterday and did alot of exercises, I've been killin it. Also type 2 cardio was great this morning so I'm not shut down. I can tell I'm on PCT thou cause I'm pretty swore today and was never really swore all though cycle. Does anybody know what's going on with lion??

[K.Biz]

The last 2 weeks is what I was thinking too, so that's what I do. So far PCT is going good. Lifts have been great the last 2 days did manage to increase my reps on deadlift yesterday and did alot of exercises, I've been killin it. I can tell I'm on PCT thou cause I'm pretty swore today and was never really swore all though cycle. Does anybody know what's going on with lion??

i have no idea what lion is doing but for some reason it looks like he cant get his shit goether. if u need a website for another research company shoot me a PM, i no another good one

[JROKK26]

Biz check your PM.
Today is legs and H.I cycling class

[JROKK26]

Wed. 4/25

Legs/H.I. Cardio

Leg Press
#plates/side x reps
3x10
4x10
5x10
7x8 New Best

Squats
315lbs-10/10/8 was able to increase reps again

1 hour heavy resis. cycling class

Ouch... I'm freakin swore this week. My chest has gotten better but was wrecked tues. my back still wrecked today and now my legs!! Damn, recovery was soo good while "on" too, now.... I'm hurtin. I guess I need to be carefull I don't over train. Anyway arms and chest feel fine so shoulders will be done tonight and I'll cash 'em. Tomorrow I might just do AM cardio and AM cycling class Sat. No weights fri.,sat., sun. to get a nice rest... I think I might need it??

[mateo112]

jrokk you got to try deads this way.

135-8 reps (warm up)
185-5 reps (warm up)
225-1-2 reps (warm up)
275-1 rep (warmup)
315-4 reps
315-4 reps

try it something like that. it will allow you to do alot more weight. i never like doing deadlift with high reps. tires me out way too much. i wouldn't going low reps heavy weight like this every week. do this one week and then next week do good mornings or weighted hyper extentions. heavy deads every week can definatly run a body down. try it this why and let me know ehat you think.

[JROKK26]

jrokk you got to try deads this way.

135-8 reps (warm up)
185-5 reps (warm up)
225-1-2 reps (warm up)
275-1 rep (warmup)
315-4 reps
315-4 reps

try it something like that. it will allow you to do alot more weight. i never like doing deadlift with high reps. tires me out way too much. i wouldn't going low reps heavy weight like this every week. do this one week and then next week do good mornings or weighted hyper extentions. heavy deads every week can definatly run a body down. try it this why and let me know ehat you think.

Yea, looks good. I've been doing deads my way for the last five weeks so I think I'm taking next week off and than I was going to change it up 1 week on next week off like you suggested so this is prefect timing. Thanks Bro, I'll try it.

[mateo112]

no problem. let me know how you like it.

[JROKK26]

Thurs. 4/26
Shoulders/Abs

Seated DB Mil.Press
45lbs-10
70lbs-10
90lbs-8
100lbs-4/4 Up Again

Arnold Press
50lbs-12/12/12

Upright Row = SS = DB Shrugs
90lbs-3x10 = SS = 100lbs-4x15

Front DB Raises = SS =Lat. Sraight arm Delt Raises
30lbs-10/10/8 = SS = 20lbs-10/10/8

Abs

Fri. 4/27
AM Cardio 45 mins

[number twelve]

wow strong shoulders bro

[JROKK26]

Thanks 12, shoulders have always been my strongest muscle group. I'll prob. go back to BB Mil. Press next week. It's been a few months so it will be interesting to see where I'm at now.

[JROKK26]

ZENALEAN 120 CAPSULES.
PERFECT REPLACEMENT FOR XENADRINE RFA-1. JUST AS EFFECTIVE (HAS THE EXACT SAME FORMULA WITH EPHEDRA)WITHOUT THE HIGH PRICE.

Ma Huang 325mg
(standardized to 20mg of ephedra)
Vitamin B- 45 mg
Bitter Orange 90mg
Guarana Extract 910mg
Proprietary Thermogenic Blend 375 mg:
White willow bark / Tyrosine / Ginger Root/ Acetyl-L-carnitine/ Green Tea Extract 375 mg

What do you guys think about this for a fat burner? Do I need to add anything...prob 200mg caffine and 81mg asprin, right?

[JROKK26]

^^^Bump for one of the supp. guru's^^^

[JROKK26]

Mon. 4/30
Chest/Bi's

Incl. DB Press
45lbs-12
60lbs-10
100lbs-10/10/10 My gym had 110lbs and 120lbs DB however I guess someone broke them?? a couple months ago and they still have yet to replace them

Flat DB Press
100lbs-10/10/10

Decl. DB Press
70lbs-15/12/12

Cable fly
12/12/12

Fly Mach.
Super sets of 10 reps back to back weight started at 120lbs went down to 45lbs so 6 total sets Burn!!

Standing DB Curls
35lbs-12/12
45lbs-5

Seated Hammer Strength Curls
70lbs-12

SSx2 reps of 10
85lbs-60lbs-35lbs

Strength is still increasing slowly throu PCT and weight is now at 199lbs

[number twelve]

nice bro
thats annoyinng about the db's in ur gym

[K.Biz]

nicee workout brotha.

my gym is also the same way. DB's only go to 100, so its all BB for me from here on out

[JROKK26]

thanks guys, yea I drank a redline before (1st timer) that sh*t had me pretty jacked I like doing BB for incl.press but flat BB is bad for your shoulders.... haven't done it in about a year or so. I wish they would just replace them already how much can they really cost??? Sh*t they get $75 a month from my wife and I.

[JROKK26]

Ok, so my gym finally got a brand new DB's set in yesterday, double of almost every heavy weight too... nicee.... I looked and the whole rack was full....sooo 110lbs and 120lbs DB are back!!! NO... WTF!!! So a group of us went to ask why the F would you not replace them. We were told because people slam them down and not gently put them down and they wanted to promote a more family friendly environment.... AKA....we don't want you meat heads in here disdurbing the peace WTF !!! I mean, how the F do you gently put down 120lbs DB?????

Tues 5/01
Back/Tri's

Pullups
BW 10/10/10

Cable Pulldown
Wide 180lbs-12/12/12
Close Rev. 180lbs-12/12/12

Cable row
180lbs-12/12/12

Hammer Strength Iso Row
3plates/side
12/12/12

Hammer High Row
2plates+25lbs/side
10/10/10

Hammer Low Row
2plates/side
10/10/10

Dips
BW-20/20/20

Cable Push down back flat
80lbs-12/12/12

French press
30lb DB-10/10/10 per arm

Incl. Skulls
85lbs-10/10/10

Skipped Deads this week and will go a few months on the every other week routine with heavy weight like mateo112 suggested. Overall good workout today reps are up again

[JROKK26]

nevermind

[mateo112]

nice back workout bro. i do almost the same exact thing. well with less weight of course. good lookin workout man.

[mateo112]

by the way what do you use the big db's for anyway.

[K.Biz]

Jesus brotha you could of crossed the pacific with all that rowing

Good workout, but i would try upping your weight and lowering your reps.

[JROKK26]

by the way what do you use the big db's for anyway.

To go heavy on Incl. and Flat DB Press w/6 sets of 10 at 100lbs I'm sure I can go up in weight but now I'll just be upping the reps at 100lbs I guess

[JROKK26]

Jesus brotha you could of crossed the pacific with all that rowing

Good workout, but i would try upping your weight and lowering your reps.

Yea, just went light this week with no dead lift to change it up a little. Heavy again next week

[JROKK26]

nevermind

[JROKK26]

Wed. 5/02

Legs/ H.I. Cycling class

Leg Press
#plates/side x reps
5x10
6x10
7x8

Squats
315lbs-10/10/10

1 hour heavy resis. cycling class

Recovery is a little better this week....I'm still getting swore but not as bad as last week. Not shut down at all either. So PCT is going well... still making gains and feeling good

[number twelve]

nice bro
thats a tough legworkout. its rough doing squats after any other exercise

[JROKK26]

nice bro
thats a tough legworkout. its rough doing squats after any other exercise

Yea delied reaction sworness today bro....Legs hurt. And that cycling after those two excerises kill, burn for an hour straight.

[JROKK26]

Thurs. 5/3

Shoulders/Abs

Seated DB Mil. Press
45lbs-10
70lbs-10
90lbs-8/8
100lbs-4

Arnold Press
50lbs-12
60lbs-10/10


Upright Row = SS = DB Shrugs
90lbs-3x10 = SS = 100lbs-4x15

Front DB Raises = SS =Seated Rear Delt DB Raises
30lbs-10/10/10 = SS = 20lbs-10/10/10

Abs

[number twelve]

how are you feelin so far through your pct?

[K.Biz]

nice workout bro. Arnold press is where its at. I love those things. I gotta start working my abs, i keep on forgetting.

anyway hows the pct comming along?

[mateo112]

what are those arnold presses you've been doing.

is it similar to db press except you start with your palms facing your body then have them face away from your body when they reach the top of the rep?????

[number twelve]

^^basically

[JROKK26]

PCT is going real good so far... leaning up a little more and I'm up in weight to 199lbs... that's 2 more lbs during PCT. The only thing that has been rough on me is recovery... I 've been swore as shit, but I keep pushing myself through it and continuing to make gains in strength...nothing too much, but I'm maintain lifts and upping my reps which is still progress and that's all that counts. Remember my PCT is only MyogenX (6 caps)and Liquidex (.50 mg) for the first 2 weeks Monday I'll be adding nolva for the last two weeks at 20/10.
So I've gain 5 total lbs, I'm leaner, stronger, and more vascular. Yea I'm Happy!!!

[JROKK26]

what are those arnold presses you've been doing.

is it similar to db press except you start with your palms facing your body then have them face away from your body when they reach the top of the rep?????

You got it bro....awsome lift..love'em

[JROKK26]

Fri 5/4
Light chest/Bi's

Flat DB Press
45lbs-15
50lbs-15
80lbs-15/15
90lbs-12

Cable fly's
12/12/12
Cable fly's on Incl. bench
12/12/12

DB curls
35lbs-12/12/12

Standing Preacher Curl
90lbs-10/10/10

Seated Incl. DB Curl
30lbs-10/10/10

Cable Curl.....real show seeze at the top
70lbs-8
50lbs-10/10


Nice light friday. Tomorrow H.I. Cycling class

[number twelve]

nice work bro

[JROKK26]

Mon. 5/7

Chest/Abs

BB Bench Press
135lbs-12
185lbs-10
225lbs-3
245lbs-3
275lbs-1
285lbs-1 that is a New Personal BEST
185lbs-12

DB Incl.
100lbs-8/8/8

DB Decl.
80lbs-12/12/12

Cable Fly's
12/12/12

Abs

30mins PWO Cardio

First time I've done BB Bench in like almost year.... 15lbs more and I'm in the 300 club Did H.I. Cycling class on Sat. for 1 hour, Sun was off

I'll be hitting Back tonight... this is Deadlift week and i'll be trying the routine that mateo112 recommended. It would be nice to jump to 315lbs tonight.... we'll see