Upstates SD Log

**rodosman** · 09-28-2006, 06:01 AM

I think it would be helpful if you change your exercises every week or everyother week. Like your back day, do some pullups for your first exercise. For bis don't always start off with EZ curls. Hope this helps.

**UpstateTank** · 09-28-2006, 06:56 AM

Originally Posted by rodosman

I think it would be helpful if you change your exercises every week or everyother week. Like your back day, do some pullups for your first exercise. For bis don't always start off with EZ curls. Hope this helps.

i was keeping all the exercises the same b/c i wanted to gauge how well sd was actually working for me...i think once pct starts ill hit up new exercises...thanks for the advice bro!

**UpstateTank** · 09-28-2006, 06:14 PM

Thursday September 28th: legs

Squats:
135x12(warmup)
135x12(warmup)
185x10
225x10
275x8
300x4 ds 185x10

Leg Press:
675x10
765x8
900x5

Hamstring Curl

was pretty gassed after squats and legpress)
100x12
110x10
120x8
120x6

Leg Extension:
140x10
140x10
155x9
155x8
--------------
Calves
Standing Barbell Calf Raises
225x15
x14
x12

Had a great leg workout today. I think i'm finally starting to get back into the habit of liking legs!

Squats and legpress really took a lot out of me today which is a damn good thing. Have been taking amp preworkout stilll so lethargy hasnt been an issue.

**NightTrain** · 09-28-2006, 06:43 PM

keep it up!

**UpstateTank** · 09-28-2006, 07:38 PM

Originally Posted by NightTrain

keep it up!

thanks train!

**matt50** · 09-28-2006, 10:01 PM

lookin good....how many more weeks do u have of the cycle?

**UpstateTank** · 09-28-2006, 11:15 PM

Originally Posted by matt50

lookin good....how many more weeks do u have of the cycle?

sundays my last day

pct starts monday

**rar1015** · 09-29-2006, 06:37 AM

Dont ya hate getting towards the end of cycle. When i did my pp cycle i got down to the last couple of days and i didnt wanna stop but i knew i had to.

**UpstateTank** · 09-29-2006, 07:12 AM

Originally Posted by rar1015

Dont ya hate getting towards the end of cycle. When i did my pp cycle i got down to the last couple of days and i didnt wanna stop but i knew i had to.

haha its a damn awful feeling

**rar1015** · 09-29-2006, 07:56 AM

Yes it is!

**UpstateTank** · 09-29-2006, 10:06 PM

Friday September 29th: Arms

Preacher EZ Curl SuperSet Closegrip flat bench
55x12(warmup)......................95x15(warmup)
55x12(warmup)......................95x15(warmup)
85x11......................................155x13
90x8........................................175x9
95x5........................................185x6

Alternating DB Curl SuperSet Flat Bench Tricep EZ Bar Triple Set (Skulls, Pullovers, Presses)
40x10............................................. .............65x15/60x10/60x15
42.5x8............................................ . . ..............65x14/65x9/65x15
42.5x7............................................ .. ..............65x14/65x8/65x15
42.5x5............................................ .. ..............65x14/65x7/60x15

Dumbell Hammer Curl SuperSet Ropes
35x10............................................. . ....50x10
40x6.............................................. ....50x9
40x6.............................................. ....50x9
40x5.............................................. .....50x9

Forearms:
Front Barbell curl
95x10
95x10
95x9

Had a fantastic last arm workout...arms were smack in between 17.25 and 17.5 pumped today...Oh it was such a fantastic sight! I'm gonna do a supplemental chest day tommorow cause itll be my last day working out on sd.

On a side note watched mr. o tonight and ronnies def got this one in the bag

**NightTrain** · 09-30-2006, 02:54 AM

i hated when my cycle ended.............. i cant wait to try masterdrol, i am fending for the drive i got from PP

**xlxBigSexyxlx** · 10-02-2006, 01:21 PM

Monday!

PCT Time!

Yay!!!!!!!!!!

**UpstateTank** · 10-02-2006, 03:10 PM

Originally Posted by xlxBigSexyxlx

Monday!

PCT Time!

Yay!!!!!!!!!!

haha boooooooooooo

first dosage is tonigth so ill let ya know how it goes

**hardgainer12** · 10-02-2006, 03:23 PM

what were the end results?

**UpstateTank** · 10-02-2006, 04:08 PM

Originally Posted by hardgainer12

what were the end results?

Weight went from 191 to 213...22lbs
Don't get excited however...I can guarantee a lof of that weight came from a change in diet as i started the sd when I began my bulking diet

arms went from 15.5" to 16.4" cold (Even hit 17.25" pumped

)
forearms: 12.5" to 13"
Quads (my legs are my biggest weakness by far): 22.5" to a smidge less than 24"
Calves (the weakest part of my weak legs

) 14.5" to 15.25"

Strength shot up like a bat outta hell in everything

The only side effects for me were big time lethargy and having somewhat of a short fuse

Hopefully during the next 4 weeks I can at least keep all of these gains if not improve upon them

Im gonna get some pictures taken this week to compare with the beginning ones

*started at 191 not 188

**xlxBigSexyxlx** · 10-02-2006, 07:16 PM

You gonna get blood work done after?

did u have it done before by any chance?

25lbs is sweet...lets hope u can keep at least 20 of it.

**notorious_mem** · 10-02-2006, 07:28 PM

congrats on the gains.great log by the way.

**UpstateTank** · 10-02-2006, 08:34 PM

Originally Posted by xlxBigSexyxlx

You gonna get blood work done after?

did u have it done before by any chance?

25lbs is sweet...lets hope u can keep at least 20 of it.

i didnt get bloodwork done before hand but am strongly looking into it for after pct to make sure everything is a-ok

im gonna keep eating like a damn horse and lifting like theres no tommorow so hopefully ill be able to keep it all

**UpstateTank** · 10-02-2006, 08:34 PM

Originally Posted by notorious_mem

congrats on the gains.great log by the way.

thankyou

**UpstateTank** · 10-02-2006, 08:43 PM

Monday October 2nd: Chest

Incline "Smith" Machine
50x15(warmup)
50x15(warmup)
120x12
140x10
150x6
150x6 dropset 90x10

"Smith" Flat Bench
140x10
180x9
200x5
200x4

Cable Crossovers
60x15
70x10
70x10
70x9 drop set 40x15

Cable "Scoops"
40x15
50x12
50x10
60x8 drop set 30x15

Looking back, doing chest on saturday cause i wanted to get in "1 last workout" before i stopped taking sd was probably not a bad idea...My shoulder was killllling me during my "smith" benches. I swapped up incline and flat today cause I had a feeling my shoulder would give me problems today, and for me incline is less painful than flat...I figured Id get my muscles nice and warmed up for flat bench but it didnt help at all and my strength suffered as a result. The cable part to myworkout was fantastic as there is a lot less strain on my shoulder (where it hurts anyways). Strength was up in those exercises. My weight is up to 213...which puts me up 22lbs since starting sd/bulking...I can attribute a lot of the gain to changes in my diet (going from calorie deficit for 6months to a calorie surplus).

My chest was swole as a mother today at the gym...It's definitely an ego booster (although i dont let it go to my head

)

I'm waiting till right before I go to bed for pct supps so I'll post that in a few hours

**UpstateTank** · 10-02-2006, 10:03 PM

i dont think my lab rats liked the stuff

**D-Bo Dre** · 10-03-2006, 05:23 PM

22lbs??!?! Wow.. that's great, if ur talking real sh*t.. If your pct goes good you will most likely keep 15lbs of that.. that's still awsome.. Remember PCT is just as important as your cycle.. DO NOT slack off.. keep postin.

**UpstateTank** · 10-03-2006, 06:42 PM

Tuesday October 2nd: Back

Wide grip lat pull downs
120x12(warmup)
120x12(warmup)
165x10
180x7
180x6
180x6 drop set 120x12

Deadlifts
155x10
225x8
365x6
405x3

"Horseshoe" Pulldown
150x10
165x8
165x8
180x7 drop set 135x9

1 arm Rows
60x10
60x9
60x8

At the advice of another member (and because I was gettin sick of the same damn routine) I'm gonna mix up my workouts a lil bit in comparison to what I did during the cycle. Had a great workout today...backpumps werent as bad as they have been the past couple weeks following deads so that was quite a relief for me...Strength didnt go down as far as I can tell and my lats werre swole as hell after my workout

**UpstateTank** · 10-03-2006, 06:43 PM

Originally Posted by D-Bo Dre

22lbs??!?! Wow.. that's great, if ur talking real sh*t.. If your pct goes good you will most likely keep 15lbs of that.. that's still awsome.. Remember PCT is just as important as your cycle.. DO NOT slack off.. keep postin.

slacking isnt in my genes!

thanks for the support bro

**UpstateTank** · 10-04-2006, 09:41 PM

Wednesday October 4th: Shoulders

"Smith" military press
50x10(warmup)
50x10(warmup)
90x10
140x8
160x3 drop set 90x9

Upright Rows
65x12
95x9
115x7
115x6 dropset 65x15
(first time ever doing these---and i like em!)

Front Dumbell Raises
27.5x10
32.5x9
35x7
37.5x5 dropset 20x15

lateral Raises
20x12
25x9
25x8
25x8 dropset 15x10

Reverse Shrugs
225x15
245x13
275x12

Had a fantastic workout today. Shoulders were hella pumped and strength continues to increase even though im in pct...Right shoulder was pseudo-bothering me during my "smith" military presses

but i was still pleased with how much I was able to do...but again it coulda been better!

**l2elapse** · 10-04-2006, 10:16 PM

great progresss upstate! hey can i get your before and after weight numbers for your lifts?

**UpstateTank** · 10-05-2006, 05:42 PM

Originally Posted by justinandrews7

great progresss upstate! hey can i get your before and after weight numbers for your lifts?

Yup no problem:
"Smith" Bench
Start 170x5....Finish 210x4

Deadlift
Start 410x1....Finish 415x3

Squat
Start 245x7....Finish 300x6 (Hit high of 315 for 2 today after that set of 300)

Preacher Curls
Start 85x7....Finish 85x11

Closegrip Bench
Start 155x8....Finish 185x7

I dont know if you read if my previous posts or not about the stupid "smith" machine at my school...Its not one with a bar that goes all the way across but rather has the middle cut out of it so its 2 seperate bars 1 for each hand....So the total weight given for that is how much I have in just plates...So each side would be the total divided by 2...(eg 210 bench was 105lbs on each side)

**UpstateTank** · 10-05-2006, 05:49 PM

Thursday October 5th Legs:
Squat
135x12(warmup)
135x10(warmup)
225x10
275x8
300x6
315x2 drop set 185x12

Hamstring Curl
100x15
110x11
120x9
120x6

Leg Press
765x8
855x6
945x3 dropset 405x15 (ooohhh did that burn)

Calves
Sled raises SuperSet Standing Raises
405x22..............................225x15
405x22.............................275x12
405x18.............................275x10
(Calves were en fuego after this)

Had an awesome workout today. The walk back to my house suckked cause my legs felt like limp noodles (and of course the walk is uphill) Before I began my cycle I dreaded Thursdays as it always meant legs day...now i look forward to it. They're my biggest weakness by far and goddamit if I dont blitz em week in and week out they always will be. I was even thinking about making Saturday another leg day for me.

Strength hasnt faltered yet so I'm pretty happy about that.

**matt50** · 10-05-2006, 09:52 PM

glad to see ur strength is still up in everything

**UpstateTank** · 10-05-2006, 10:02 PM

Originally Posted by matt50

glad to see ur strength is still up in everything

thanks bro!

**UpstateTank** · 10-07-2006, 02:36 AM

Friday October 6th: Arms

Barbell Curl SuperSet Closegrip Bench
45x12(warmup)..............................95x15(w armup)
45x10(warmup...............................95x15(w armup)
95x7.............................................. ....175x8
105x6............................................. ...185x7
110x5............................................. ...195x6
110x4............................................. ...195x6

Alternating Dumbell Curl SuperSet SkullCrushers
40x7.............................................. .....................75x10
45x6.............................................. .....................85x8
45x6.............................................. .....................90x6
45x6.............................................. .....................90x6

HammerCurl SuperSet Rope Extensions
40x8..........................................70x7
40x7..........................................60x9
40x7..........................................60x8
40x7..........................................60x8 dropset 30x20

Forearms
Front Barbell curl SuperSet Standing-Behind-the-back-curl
95x10............................................x 10
95x7.............................................. x7
x7................................................ ..x7

Changed up my armworkout today in comparison to what I had been doing. I simplified it a ton after reading about other peoples success with just plain higher weight/lower rep. Workout was amazing today...pumps were crazy.

It seems like I am more irritable since the start of pct...any thoughts on this?

**notorious_mem** · 10-07-2006, 09:43 AM

hey man great work i followed real close considering were pretty close in size. What are you taking during pct.

**UpstateTank** · 10-07-2006, 02:49 PM

Originally Posted by notorious_mem

hey man great work i followed real close considering were pretty close in size. What are you taking during pct.

My PCT will go as follows:
aromasin : 4 weeks 25mg/day
clomid: 2weeks 105mg/day 2 weeks 70mg/day
Will also supplement in Gaspari Nutrition SizeOn to help keep as much strength as possible

and all the support supp's.

**scm007** · 10-07-2006, 04:21 PM

Do you have pics?

**xlxBigSexyxlx** · 10-07-2006, 05:18 PM

let me know if ya get blood work done and how it comes out?

Thanks.

**notorious_mem** · 10-07-2006, 05:51 PM

Originally Posted by UpstateTank

My PCT will go as follows:
aromasin : 4 weeks 25mg/day
clomid: 2weeks 105mg/day 2 weeks 70mg/day
Will also supplement in Gaspari Nutrition SizeOn to help keep as much strength as possible

and all the support supp's.

alright man preciate the info.IM starting methyl plex at the end of the month beginning of nov so im gonna copycat a little hope its alright.great job.

**UpstateTank** · 10-07-2006, 06:14 PM

Originally Posted by scm007

Do you have pics?

yup at the beginning of the thread i have beginning pics...and either tommorow or monday im going to get progress pictures taken

Originally Posted by xlxBigSexyxlx

let me know if ya get blood work done and how it comes out?

Thanks.

I definitely will!

Originally Posted by notorious_mem

alright man preciate the info.IM starting methyl plex at the end of the month beginning of nov so im gonna copycat a little hope its alright.great job.

haha no problem man..."imitation is the greatest form of flattery"

Good luck with the cycle bro...let me know how it goes!