T Nation

Retaliation and Goals Juggler Log

Hey, It’s been a while I didn’t post here and I’m keen on starting a new log to track my progress and get your opinions and comments.

Background:

I’ve been lifting for 7 years now. The first 3 years were hypertrophy oriented and the big three were virtually absent from my program.

With the beginning of the fourth year, I got lured into strength and started incorporating the deadlift and squat and maxing from time to time. I’ve never competed though.

The next year, which is the fifth, I switched to the dark side and since then I’ve done 4 cycles in total.

However, my training wasn’t consistent throughout the last couple years because it was hampered by a series of injuries and life events. Last year was the toughest as I sustained 2 consecutive forearms tears that totally threw off track and was struggling for the last month or so to gain my confidence and form back.

Current goals:

To get back to my old numbers and top some of them along with muscle mass while getting leaner. Yes, all of these simultaneously! I’ve done it before and will definitely do it again.

Starting stats:

Height: 171 cm (5’ 8)

Weight: 82 Kg (180 lbs)

Body fat: around 23 % (by visual inspection lol)

Best Lifts:

Bench: 140 kg (308 lbs) tng @84 kg (185 lbs) in March 2018

Squat: 160 kg (352 lbs) @ 80kg (176 lbs) in September 2016

Deadlift (No belt): 227.5 kg (500 lbs) @ 80kg (176 lbs) in june 2016

Strict OHP (standing): 90 kg (198 lbs) @ 83 kg (183 lbs) in April 2018

Planned routine:

Monday: Upper body- bench focus

Tuesday: Lower body- Squat focus

Wednesday: Rest

Thursday: Upper body- OHP focus

Friday: Lower body- Deadlift focus

Weekend: Rest

Planned cycle:

Week 1-4 : 50 mg Anadrol ED, 400 mg Deca per week, 600 mg test Cypio per week

Week 5-8 : 400 mg Deca per week, 600 mg test Cypio per week

Week 8-10: 60 mg Anavar ED, 400 mg Deca per week, 600 mg test Cypio per week

Week 10-12: 60 mg Anavar ED, 600 mg test Cypio per week

Week 10-12: 60 mg Anavar ED, 600 mg test Cypio per week

Week 11: 60 mg Anavar ED

Week 12 : Nothing

Week 13-14: Nolva 40 mg, Clomid 50 mg

Week 15-16: Volva 20 mg, Clomid 25 mg

On cycle support : Arimidex 0.5 mg EOD, Dostinex 0.5 mg E10D

Current injuries:
Knee tendonitis in both knees so only box squat and painless leg exercises for now.

Diet:
Around 2300 Kcal per day (200 g protein / 220 g carbs / 70 g fat) and could get a bit messy during the weekends.

First training session will be on Monday so stay tuned……

Week 1- Day 1

Bench press tng 100 kg (220 lbs) 3 sets of 5

Wide grip pull down 55 kg (121 lbs) 3 sets of 15, 12, 10

“Log-like” barbell strict standing OHP 50 kg (110 lbs) 3 sets of 10

Seated row machine neutral grip 3 x 17,15,13

Incline Dumbbell press 30 kg (66 lbs) 3 sets 12,10,8

Reverse butterfly machine 3x12

Skull crusher 30 kg (66 lbs) 3 sets 17,15,15

Dumbbell concentration curls 3x 10,9,8 (alternating arms with no rest)

Foam rolling + stretching

20 mins moderate intensity elliptical

Progression:

Bench: Will increase 5 kg (11 lbs).
Most of the time i’ll go by feel since i’m in the process of coming back to my old numbers and somewhere along the road rouds will kick in so I’m not expecting any linear progress.

OHP: will aim for more reps and weight to be increased once i’m able to hit 3x15.

These two are the staples of day 1 and all the others might be ditched or changed at any point depending on my weaknesses/needs.

Notes:

Took in my first dose of Anadrol 50 mg split to two.
Injected 0.3 g test cypio + 0.2 g deca
0.25 mg of dostinex
0.5 g of arimidex

Obviously nothing noticeable from the juice yet.

Injuries status

Left forearm: in the process of complete recovery. Felt some minor aches on my 2st bench working set and arbitrarily while unracking the weights.

The pain soared a bit during the curls but it’s getting better on a weekly basis.

Your comments and participation are welcomed.

Nothing helpful to add, looks like you have a solid plan going forward, so that is at least a good start!

Were the two forearm tears lifting related injuries? Knee pain sucks. I’d recommend doing lots of high rep banded hamstring work. Since adding that to my training, my knees have never felt better (I don’t have knee tendonitis, so take my advice with a grain of salt).

You Canadian?

In fact i tore my right forearm while deadlifting with hex plates. The bar was lurching either forward or backwards each time it hit the ground so it was throwing me out of position which led to the injury.

It took me 4 months to recover and went to another gym with rounded plates but was using my pristine arm as underhand and that went against the habit so a new injury occured in the second forearm!

Yeah knee pain sucks and i’ll take your advice on banded ham work.

Unfortunately i’m from the middle fuckin east but will move to Canada if my immigration application gets approved and we might eat beaver tail together someday lol.

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Damn, tough luck!

I thought you may be Canadian from your profile pic. There are quite a few red/white Canada flags flying around these days with the maple leaf replaced by the cannabis leaf since the legalization here.

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Week 1- Day 2

Box squat 45 cm (18 inches) 130kg (286 lbs) 3 sets of 5

Trap bar deadlift w/ straps 170 kg (375 lbs) 3x7

Hack squat 100 kg (220 lbs) 4x15

Reverse leg curl 3x12

Hip adduction 3x12

25 mins moderate speed elliptical

Progression:

Box squat: will add 5 kg (11 lbs) next week and strive for 3x5

Trap bar DL: aim for 3x8 with same weight

Injuries status:

Thankfully got no issues with my knees performing these exercises but definitely not good yet for any lift involving considerable knee travel. So no squats others than box squats for quite some time…

https://vimeo.com/341633010

It happened that i filmed my second trap bar set.
Almost jarred my ankle at the end lol.

High handle trap bar with straps…you dirty cheater. If you could do sumo in the trap bar, I bet you would, lol.

Just teasing, those reps looked smooth, lots more in the tank for sure.

Next time i’ll be sumoing it off a rack with bands hooked to the ceiling!
On a serious note i’ve always thought this is the standard trap bar.

Yeah it’s just the first week, don’t wanna overreach soon. Plus i’m trying to adapt to high reps since i rarely go over 5 on deadlifts. Trying to avoid wearing myself out for the heavy deadlift session on Friday.

It is, if you flip that same bar upside down then you use the lower handles (same height as a barbell).

Both good ideas, smart approach. Looking forward to the heavy deads.

My bad! How undiscerning can i become at times!

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Week 1- Day 3

Strict standing OHP 60 kg (132 lbs) 3 sets 8,7,8

Hammer machine pulldown 75 kg (165 lbs) 3 sets of 12

Paused close grip bench press 80 kg (176 lbs) 3×6

Standing lat pushdown 45 kg (100 lbs) 3 sets 13,12,10

Standing Dumbbell shoulder press 20 kg (44 lbs) 3 sets 11,9,9

Dumbbell rear delt on inclined 3x12

Triceps cable reverse grip extension 45 kg (100 lbs) 3x15

Standing 1 handed concentration curls 3x 12,10,8 (alternating arms with no rest)

Notes

Duty was calling so i got up early today and had to drive for 5 hours in total and walk around 7 km on work site so i was wasted coming to this training session.

OHP : Had better expectations concerning rep count but all the activity during the day seemingly took its toll on me and bar path was off the first 2 sets but rectified on the 3rd.

Progression

OHP: won’t add weight untill achieving 3x10 which was once a cheese cake

Paused CGBP: will aim for 3x7 aith same weight

Injuries status:

I usually gauge my forearm condition through the concentration curl. I used to start feel some pain at the 4 reps mark. Nowadays it’s around the 10th.

Week 1- Day 4

Beltless Conventional DL w/ straps top set 195 kg (430 lbs) x 3

45 cm (18") Box squat 90 kg (198 lbs) 3x10

Hammer squat machine 4 plates 4x12

Leg curl 50 kg (110 lbs) 3x10

Notes

Felt tired coming in. Was really shaky and weak. Usually there are three possibilities: nerves not firing in harmony with each others, fatigue is taking over, lack of calories.

I’ll automatically rule out the first one since everything was ok throughout the past weeks.
Most likely the shortage in calories is the culprit and I’ll proceed by trial and error. I’ve been a bit too fussy with my caloric intake lately so i will indulge in a couple of cheat meals over the weekend to carb up. Also, i omitted today’s cardio session.

If things don’t work out well next week i will drop the volume a bit. It is worth mentioning that i was increasing the volume gradually during the past 6 weeks.

Progression

Deadlift: won’t add anything to the bar until I’m capable of 5 reps.

Box squat: 95 kg (209 lbs) x 10 next time

Roids

Still not feeling any changes till dates. Maybe looking a bit fuller, probably because of the issue I’m trying to address.

https://vimeo.com/user99607838

This is my top set. Felt disappointed. Couldn’t maintain my posture well all the way and was too shaky. Let’s see if the new measures will pay off next session…

week 2- Day 1

Bench press tng 105 kg (231 lbs) 3 sets of 4,3,3

Supported T bar 3 sets of 15,12,10

Log-like bar strict standing OHP 50 kg (110 lbs) 3x12

Pull down with wide neutral grip 3 sets of 15,12,10

Inclined Dumbbell bench press 30 kg 3 sets of 15,12,8

Seated rear delts Dumbbell flies 3x12

Triceps rope cable pushdown 3 sets of 15,12,10

Standing 1 handed concentration curls 3x 15,12,10 (alternating arms with no rest)

Notes

Gym was pack jammed and the AC couldn’t take the latent heat load so i got miffed.

I was utterly upset with my performance on bench but i only started to ramp up my caloric intake a couple of days ago so I’ll be patient for a few more days before taking new actions.

For now, i added 200-300 cals on average to my daily diet plan.

Progression

Bench: will keep the same weight for the next session and see how things go from there.

OHP: squeezed 2 reps more on each set and if next session I’m able to hit 3x15 then I’ll be increasing the weight.

Week 2- Day 2

Box squat 45 cm(18 inches) 135 kg(297 lbs) 3 sets of 5

Trap bar DL “HIGH HANDLES!” 170 KG (375 lbs) 3x8

Hack squat 110 kg (242 lbs) 4x15

Reversed leg curls 3x 18,15,15

Hip adduction

Notes

Box squat: Although i was shaky through warm up sets, working sets felt strong and more solid than last session so maybe the diet amendments are yielding results. I’ll keep it this way for the rest of the week.

Progression

Box squat: 140 kg (308 lbs) 3x5 is the upcoming goal

Trap bar: 170 kg (375 lbs) 3x9 is next

Week 2- Day 3

Strict standing OHP
60 kg (132 lbs) 3x 10,9,8

Standing lat pushdown
45 kg (100 lbs) 3x 15,12,10

Paused close grip bench press
80 kg (176 lbs) 3×7

Seated cable row machine 3x15

Shoulders hammer machine
30 kg (66 lbs) each side 3x10

Dumbbell rear delt on inclined
15 kg (33 lbs) 3x12

Standing 1 handed concentration curls 3x 12,10,8 (alternating arms with no rest)

Triceps cable extension 3x 15,10,10

Notes

I’m regaining my strength back but not as fast as i would expect from a strong oral like Anadrol. I mean i could had made these gains naturally! However, I’m satisfied with the muscularity results.
I might be doubling the dose starting next week but no firm decision till date.

Progression

OHP: gained 4 reps in total and most likely 3x10 at thesame weight is well within reach next session

CGBP: 3x8 next @ 80 kg (176 lbs)

Week 2- Day 4

Beltless Conventional DL w/ straps top set 195 kg (430 lbs) x 5

45 cm (18") Box squat 95 kg (198 lbs) 3x10

Hammer squat machine 4.5 plates 4x12

Leg curl 50 kg (110 lbs) 3x10

Notes

Feeling better strength-wise after increasing 300 cals on average. i’m still on a small deficit though.

Deadlift felt strong and i’m getting nearer to my all time best for reps which was 200 kg (440 lbs) x 6 even though it was strapless back then but can’t help not wearing them with my vulnerable forearms.

Progression

Deadlift: 200 kg (440 lbs) is next for AMRAP

Box squat: 100 kg (220 lbs) x 10 next time

Roids

Over and over again i’m kinda let down by Anadrol. I feel it’s not living up to the hype. As far as size gains, these are amazing but the strength increase is modest. Thought of doubling the dose for the rest of the intended usage period but refrained because i will be taking var as a finisher and don’t want to overwhelm the liver.

My top DL set

Week 3- Day 1

Bench press tng 105 kg (231 lbs) 3 sets of 7,6,6

Triangle pulldown 50 kg (110 lbs) x15,12,10

Log-like bar strict standing OHP 50 kg (110 lbs) 3x15

Wide grip seated cable rows 60 kg (132 lbs)x12,10,10

Incline DB bench press 30 kg (66 lbs) 3x 15,10,10

Seated rear delts Dumbbell flies 3x15

Lying single hand DB extension 10 kg (22lbs)x20,15,12 (no rest)

Standing 1 handed concentration curls 3x 15,12,10 (alternating arms with no rest)

Notes

Bench felt strong and seems that my diagnosis was on point. Calories restriction was the culprit.

However, i will be dropping down my intake again, since getting leaner is one of my many goals, only to carb up right before my strength takes a dive which is not easy to be anticipated but I’ll try hard.

Progression

Bench: managed to almost double my total rep count from last week so 110 kg (242 lbs) is next.

OHP: 3x15 finally achieved! An increase of 10 kg will take place.

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