Not sure where the old logs went, so I am starting a new one here. Haven't done my old one since beginning of summer anyway.
Quick background: Been lifting since my junior year in HS, so about 18+ years. Last ten or so have been a hybrid of strength/performance coupled with muscle building. Been in the Navy for 17+ years, and had a marginal amateur MMA career from 99-06 (final record 1-5).
In July, I realized I was a little thicker around the waist than I liked, so I went on a diet: 2 protein shakes and 3 BCAA drinks (12g ea) per day, followed by a decent dinner(this part was challenging in South America). Leaned out nicely, and have stayed on a modified version of that since (BCAAs pre-workout, 2 protein shakes, followed by dinner), after a brief stint on the Anabolic Diet (too hard to make my calorie goals). Didn't have a scale with me in SA, so I don't know how much weight I lost. But amazingly, with what should be a pretty decent caloric deficit each day now, I haven't dropped a ton of weight in the last couple months since being home.
6' 202lb (weighed naked first thing this morning)
Have squatted in the high 400s(September 2009 I maxed at 495-best ever), but with work and life that has slipped, and I am currently repping in the high 3's.
Bench has always been an issue, everytime I make good progress, something happens (usually scheduling) and I am unable to maintain, and backslide. Consistantly bench just under 300, but last Thursday I actually put up 300.
Deadlift - 365 x 4 on Sat
OH Press - another weak point. For years, when following a body part split, I never focused on delts, so they are my major weak spot. COuple that with a shoulder injury summer 2010ish, and my OH Pressing sucks. Recently have gotten back up to pressing 135 for more than one rep(don't have my notebook in front of me).
Pullups - THIS is where it's at. I LOVE weighted pullups, and can do 1-2 reps with 115. Pullups have always been fairly easy for me, even back in high school when I had no muscle on me, I could still knock out a few pullups.
Going to add measurements later...going to do pics as well for progress, but don't know if I'll post any.
Also, I am starting a 2-week on/2-week off cycle experiment of my own.
2 weeks on: 30mg/ED dbol(20mg on non lifting days), 54mg ED Epivar(epistane clone).
2 weeks off: 10 mg ED dbol as a bridge, nolva @ 40mg first couple days off, then 20mg rest of off cycle. Plan to use Power Drive to keep workouts intense during off periods.
I know, I know, oral only cycles suck. Well, it's what I have so bite me. I am in a position to where I could be tested if I give the appearance of using, so what I am hoping to gain from this is increased strength(hoping to keep most of), as well as quality muscle gain without being too rapid.
I've seen the posts on the steroid forum, so if all you have to contribute is how stupid my cycle is, let's go by the assumption that I've already heard it. I appreciate constructive criticism, but don't care to mess with a bunch of flaming posts. I like to try and prove things myself, even if I prove myself wrong.
I lift Tu-Thu-Sat, and do cardio/conditioning M-W-F.
My training split has three different days- Horizontal Push/Pull (bench and row), Vertical push/pull (pullup and OH press), and lower body (varies between squats, deadlifts, front squats, and various single leg moves), on a constant rotation.
Like so- Week 1
Day 1- bench/row Day 2- lower body Day 3- pullup/press
Day 1- lower body Day 2- bench/row Day 3- lower body
Day 1- pullup/press Day 2- lower body Day 3- bench/row
Day 1- lower body Day 2- pullup/press Day 3- lower body
rinse and repeat
Monday 12 DEC 2011
Started cycles at reduced dosage (non-lifting day)
Weight - 202
KB Swing(88#) x 10 reps followed immediately by
1/4 run on treadmill @ 12.5mph(fastest speed on that unit)
90 second rest
I did this four times, after the fourth one I took a 10-second HR to figure my BPM - 174. Used to do this with my HR monitor on, but lately it has been sliding down very easily. I think my strap might be wearing out. This workout sucks, but it got my semi-annual PRT run time down from mid-10's to low-9's, and I think I even got a high 8 a few years ago, when I was doing these a lot. Just getting back into them.
Followed this with Double KB Windmills with a 35 in each hand, 3 x 6 each side, and a good stretching session. Had to get to work, so that was all I did.
Also went back to a 'normal' diet, to help with weight gain. I am keeping the cardio days in, because I can't afford to let that part go, and to try and keep any fat gain off. If I feel like it is becoming detrimental, then I will scale it back and do something less intense.