Thread: Second cycle, first cycle log

Originally Posted by fitraver

No prob man. Run the nolva alongside that at 20 and you're solid. Good luck on your cycle!

Thanks!!

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Looking good brotha! If i may make a small suggestion.... Substitute 1 of your bsn scoops... Just one.. I notice u like it thats cool.... For 4oz of liquid egg whites (pasterized). If you can handle eggs digestively that is... Carry on sir! Good work!

Originally Posted by Radman69

Looking good brotha! If i may make a small suggestion.... Substitute 1 of your bsn scoops... Just one.. I notice u like it thats cool.... For 4oz of liquid egg whites (pasterized). If you can handle eggs digestively that is... Carry on sir! Good work!

I can definitely handle eggs, and my usual go to on my days off is egg whites and diced potatoes...but the last few days I've picked up some extra Dad duties in the morning, so I'm limited on time in the morning. Other days I'm at work, so I just shoot for a quick protein boost with my cereal or whatever. Thanks for the suggestion, I'll be trying to get more eggs in for breakfast whenever possible.

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Just a little update, nothing has changed too much. Still waiting on my cycle support and keeping track of my macros. Still tough to hit 3500 calories per day and keep it clean, but I'm getting closer...within a couple hundred calories. Macros are pretty much on point right now....about 40% carbs, 40% protein, and 20% fat. Hit Shoulders today with the misses....great workout, and one of my favorite muscle groups. Supersets on chin-ups/cable shrugs/alternating cable curls, lateral raises/hammer curls, and rear delt fly/reverse grip barbell curls.

FitNotes Workout - Wednesday 14th December 2016

** Cable Face Pull **
- 40.0 lbs x 15 reps
- 50.0 lbs x 15 reps
- 60.0 lbs x 15 reps

** EZ-Bar Curl **
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps

** Seated Overhead Press **
- 95.0 lbs x 6 reps
- 115.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 145.0 lbs x 6 reps
- 155.0 lbs x 6 reps

** Chin up **
- 8 reps
- 8 reps
- 8 reps

** Cable Shrugs **
- 160.0 lbs x 8 reps
- 160.0 lbs x 8 reps
- 160.0 lbs x 8 reps

** Alternating Cable Curl **
- 40.0 lbs x 8 reps
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps

** Hang Clean & Double Press **
- 95.0 lbs x 6 reps
- 105.0 lbs x 5 reps
- 115.0 lbs x 4 reps
- 125.0 lbs x 3 reps
- 135.0 lbs x 2 reps

** Lateral Dumbbell Raise **
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps

** Dumbbell Hammer Curl **
- 40.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 40.0 lbs x 10 reps

** Rear Delt Machine Fly **
- 145.0 lbs x 12 reps
- 150.0 lbs x 12 reps
- 155.0 lbs x 12 reps

** Reverse Grip Barbell Curls **
- 60.0 lbs x 12 reps
- 60.0 lbs x 12 reps
- 40.0 lbs x 12 reps

Post workout meal was 1 cup brown rice, 8oz. sweet and sour chicken, and 1 cup pineapple.

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Had a sitter today, so I had nothing but time for a little Sunday Funday!! Chest and Triceps with some cardio at the end.

FitNotes Workout - Sunday 18th December 2016

** Seated Machine Fly **
- 115.0 lbs x 15 reps
- 115.0 lbs x 15 reps

** Flat Barbell Bench Press **
- 135.0 lbs x 15 reps
- 225.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 245.0 lbs x 5 reps
- 250.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** Weighted Dips **
- 15 reps
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps

** Incline Bench Alternating Dumbbell Press **
- 60.0 lbs x 8 reps
- 60.0 lbs x 8 reps
- 60.0 lbs x 8 reps

** Incline Bench Dumbbell Skullcrushers **
- 25.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 30.0 lbs x 10 reps

** Close Grip Barbell Bench Press **
- 115.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 135.0 lbs x 10 reps

** Cable Fly **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps

** Decline Dumbbell Press **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps

** Decline EZ Curl Skullcrushers **
- 70.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps

** Cable Crossover **
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps

** Running (Treadmill) **
- 1.95 m in 25:00

Haven't gained any weight in the last couple weeks at around 3500 calories.....bumping it to 4000 effective immediately. Shooting for 450g carbs, 350g protein, and 79g fat. Hopefully I can get close to my caloric goals while keeping fat within my limits.

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^^ supersets on pretty much everything between weighted dips & cable crossovers.

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Great log so far! Love seeing the pics of the food and snap shots of your macros! Also the detailed workout log, thanks for logging!

Originally Posted by Anzel

Great log so far! Love seeing the pics of the food and snap shots of your macros! Also the detailed workout log, thanks for logging!

Thanks for checking it out! Can't wait to start my cycle....Hopefully within the next couple weeks....As soon as I get my package from Napsgear, I can start. I'll also be dropping the results from my blood work before, during, and after my cycle.

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Started the 20 rep squat challenge today (reference: 2-Rep Squats: The Brutal Path To Massive Gains!), because my squat is lacking, and I've always been a firm believer that if you want to work on your weaknesses, then do them over and over again until they become one of your greatest strengths. Went with the formula in the above reference to calculate my starting weight of 175lbs. I'll be doing this workout every other day for the next 6 to 8 weeks. Progress will be a reflection of my determination!!!!!

Day 1: Began with a 40 min ab workout, planks were 2 mins and I did one plank at the beginning of my an workout the other at the end. Gotta figure out how to change it from weight and reps to time.

FitNotes Workout - Monday 19th December 2016

** Plank **
- 2.0 lbs x 1 rep
- 2.0 lbs x 1 rep

** Mountain Climbers **
- 20 reps
- 20 reps
- 20 reps

** Leg Raises **
- 10 reps
- 10 reps
- 10 reps

** Lying Windshield Wiper **
- 10 reps
- 10 reps
- 10 reps

** Ab-Wheel Rollout **
- 12 reps
- 12 reps
- 12 reps

** Flutter Kicks **
- 12 reps
- 12 reps
- 12 reps

** Wall Squats **
- 20 reps
- 10 reps

** Barbell Squat **
- 175.0 lbs x 20 reps

** Bent Arm Pullover **
- 25.0 lbs x 20 reps

** Stiff Legged Barbell Deadlift **
- 135.0 lbs x 15 reps

** Bent Arm Barbell Pullovers **
- 30.0 lbs x 20 reps

** Flat Dumbbell Bench Press **
- 50.0 lbs x 12 reps
- 60.0 lbs x 12 reps

** Bent Over Barbell Rows, Underhand Grip **
- 115.0 lbs x 12 reps
- 125.0 lbs x 12 reps

** Standing Military Press **
- 95.0 lbs x 12 reps
- 95.0 lbs x 12 reps
- 95.0 lbs x 12 reps

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Post workout meal....Wish I could have gotten it in sooner but I had to prepare this one.