Starting back log RockDawg

[RockDawg]

Been in the gym a little bit for the last few weeks. I’m gonna hit it hard starting tomorrow though. Had a broke foot and a tore tendon in it also, so I’ve been in a freaking cast and walking boot for a couple months. I also took another 3 months off after that soooooooo it’s time to hit it again. I’m back to 231 and 22% bf. 5”11.


1-16 test e 500 split Monday morning and Thursday night
1-16 primo 400 split Monday and Thursday as well (I know it’s not as high as some would say it needs to be but, first time I’ve used it.
var 50 mgs 10-16
hcg 250 twice weekly
nolva and clomid 2 weeks after last pin

My diet is as follows: lean bulk
2660 calories
300 p
140c split before workout and after
100f

my workout for tomorrow is as follows:



Monday: UPPER HEAVY
• Flat Bench: 4x6-8
• Incline DB Fly: 4x8-10
• LAT Pulldown: 4x8-10
• Low Cable Row: 4x8-10
• Arnold Shoulder Press: 3x8-10
• Lateral Raise -SS- Reverse Pec Deck: 3x8-10
• Straight Bar Curl: 5x8-10
• Tricep Straight Bar Pressdown: 5x8-10 (4 second negative)


Cardio in will be 4 x week 30 min on 10% incline at 3.5 mph.

Opinions welcome and appreciated!!

[RockDawg]

Damn it feels good to hit the gym hard. Just finished. I’ve ate just as much food before my workout than I have all day doing intermittent fasting the last couple weeks.

[RockDawg]

Came up 33 grams shy of my protein for the day. Hit all the rest though.

[RockDawg]

Hit it early today:



Tuesday: LOWER HEAVY
• Squats: 4x8-10
• Extensions: 3x10-12 (drop set last set to failure)
• Stiff Leg Deadlift: 4x8-10
• Long Stride Weighted Lunges: 3x16 (8 per leg)
• Hamstring Curls: 3x10-12

[RockDawg]

21316





Starting pics

[RockDawg]

21660

[RockDawg]

21318

[RockDawg]

Pics are from 4 days ago. I’ll post more as I go.

[RockDawg]

I’ll be 39 next week and I feel better now than I did at 25! Rest day today about to go walk 18 holes on the course so I’ll at least get some LISS in.

[RockDawg]

Thursday: UPPER VOLUME
• Incline Dumbbell: 3x18-20
• Cable Crossovers: 3x20
• Barbell Rows: 3x18-20
• Low Cable Pulls with Rope: 3x20
• Shoulder Dumbbell Press: 3x14-16
• Triple Lateral Raises: 3x15
• Bicep DB Curls: 3x12-14
• Tricep Rope Extensions: 3x15
• Skullcrusher -SS- Close Grip Press: 4x14-16

[RockDawg]

Saturday: LOWER VOLUME
• Leg Press: 4x30
• Extensions Triple Drop Set: 4x8,8,8
• Hamstring Curls (15 full reps, 15 half reps): 3 sets
• Weighted Step Ups: 3x24 (12 per leg)
• Goblet Squats: 3x25
• 2 Mile Bike Sprint (as fast as possible)

[Topsecret]

First log I just read. Your routine actually caught me eye for being legit. You seem humble as well and I really appreciate that. I wish I had a workout partner like you down here. Would be a great time!

Following

[RockDawg]

Appreciate that bro! Thanks for responding dude. I was beginning to think nobody was gonna get on here lol. Which was cool with me though. Logging keeps me motivated brother. Thanks!

[RockDawg]

Monday: UPPER HEAVY
• Flat Bench: 4x6-8
• Incline DB Fly: 4x8-10
• LAT Pulldown: 4x8-10
• Low Cable Row: 4x8-10
• Arnold Shoulder Press: 3x8-10
• Lateral Raise -SS- Reverse Pec Deck: 3x8-10
• Straight Bar Curl: 5x8-10
• Tricep Straight Bar Pressdown: 5x8-10 (4 second negative)

[RockDawg]

30 min walk on treadmill also at a 10% incline for 30 mins

[RockDawg]

Added proviron to my mix today at 50 mgs. See how this works synergistically with my test e and primo.

[RockDawg]

Tuesday: LOWER HEAVY
• Squats: 4x8-10
• Extensions: 3x10-12 (drop set last set to failure)
• Stiff Leg Deadlift: 4x8-10
• Long Stride Weighted Lunges: 3x16 (8 per leg)
• Hamstring Curls: 3x10-12

[RockDawg]

Any thoughts on me adding the proviron would be appreciated. First time
Ive tried it.

[KingCrane]

Nice work brother, keep up the great work. I will be following along with you bruh. :Megamansdswwww:

[RockDawg]

Thanks man!

[DD79]

Nice work going on bro. I'm interested to see how the primo treats you! I'm running my own log too. More of continuous thread for my own accountability and for help from the board of course.

Keep it up.

[RockDawg]

Nice work going on bro. I'm interested to see how the primo treats you! I'm running my own log too. More of continuous thread for my own accountability and for help from the board of course.

Keep it up.
Thanks bro! Same here on the accountability and help from the board. I’ll check out your log.

[RockDawg]

I think coming off of IF diet my body is finally getting used to these macros and calories. I went from 220 the day I started eating my meal plan again to 231.9 in a week. It’s week 2 and I started losing some of the weight back down to 227.2 today.

With th that being said here’s my workout today.



Thursday: UPPER VOLUME
• Incline Dumbbell: 3x18-20
• Cable Crossovers: 3x20
• Barbell Rows: 3x18-20
• Low Cable Pulls with Rope: 3x20
• Shoulder Dumbbell Press: 3x14-16
• Triple Lateral Raises: 3x15
• Bicep DB Curls: 3x12-14
• Tricep Rope Extensions: 3x15
• Skullcrusher -SS- Close Grip Press: 4x14-16
Got a good pump going today!!

[RockDawg]

Weighed in at 226.8 today

[Guarionex]

The scale could be deceptive. What does the mirror tell you? What about your clothes?

You asked about proviron, proviron is a great addition to any cycle. Just watch it with the prostate. If you feel difficulties urinating, cut proviron off. Primo and proviron (both DHT) can be hard on the prostate.

[RockDawg]

The scale could be deceptive. What does the mirror tell you? What about your clothes?

You asked about proviron, proviron is a great addition to any cycle. Just watch it with the prostate. If you feel difficulties urinating, cut proviron off. Primo and proviron (both DHT) can be hard on the prostate.
Thanks for the post! Yeah no problems peeing yet so that’s a good sign.

[RockDawg]

Measured BF today. Down to 19.5%

[RockDawg]

Tuesday: LOWER HEAVY
• Squats: 4x8-10
• Extensions: 3x10-12 (drop set last set to failure)
• Stiff Leg Deadlift: 4x8-10
• Long Stride Weighted Lunges: 3x16 (8 per leg)
• Hamstring Curls: 3x10-12

[RockDawg]

Man I haven’t been hitting all of my macro goals but, I have been eating clean.

[RockDawg]

Thursday: UPPER VOLUME
• Incline Dumbbell: 3x18-20
• Cable Crossovers: 3x20
• Barbell Rows: 3x18-20
• Low Cable Pulls with Rope: 3x20
• Shoulder Dumbbell Press: 3x14-16
• Triple Lateral Raises: 3x15
• Bicep DB Curls: 3x12-14
• Tricep Rope Extensions: 3x15
• Skullcrusher -SS- Close Grip Press: 4x14-16

[RockDawg]

Saturday: LOWER VOLUME
• Leg Press: 4x30
• Extensions Triple Drop Set: 4x8,8,8
• Hamstring Curls (15 full reps, 15 half reps): 3 sets
• Weighted Step Ups: 3x24 (12 per leg)
• Goblet Squats: 3x25
• 2 Mile Bike Sprint (as fast as possible)

[RockDawg]

Man I’m down on my BF but my weight has risen. I know that it’s my gear kicking in but, damn I want to get this weight down also. I’m 231 at 19% bf right now. My diet is 300p 140c split before and after workout and a 100f. It’s only been 3 weeks but, it’s hard for me not to want to cut some protein down to put me in a more caloric deficit. Right now I’m at 2660 calories a day. I want fucking abs this year lol. I’d like to get to about 190 lbs. We’ll see. This is a good place to vent.

[RockDawg]

I added in GH this past Monday.

[RockDawg]

Starting my 4th week on my gear. Which from Gearpro by the way. They were a sponsor on here forever now I don’t see them. Their gear is gtg though.

[RockDawg]

Monday: UPPER HEAVY
• Flat Bench: 4x6-8
• Incline DB Fly: 4x8-10
• LAT Pulldown: 4x8-10
• Low Cable Row: 4x8-10
• Arnold Shoulder Press: 3x8-10
• Lateral Raise -SS- Reverse Pec Deck: 3x8-10
• Straight Bar Curl: 5x8-10
• Tricep Straight Bar Pressdown: 5x8-10 (4 second negative)

[RockDawg]

22181

[RockDawg]

No need to keep posting what my workout is everyday. So I’ll post when something changes.

[RockDawg]

Killed it in the gym today. Ready to start tweaking my diet. Like to drop about 30lbs.

[JimmyMcFistacuff]

Man I’m down on my BF but my weight has risen. I know that it’s my gear kicking in but, damn I want to get this weight down also. I’m 231 at 19% bf right now. My diet is 300p 140c split before and after workout and a 100f. It’s only been 3 weeks but, it’s hard for me not to want to cut some protein down to put me in a more caloric deficit. Right now I’m at 2660 calories a day. I want fucking abs this year lol. I’d like to get to about 190 lbs. We’ll see. This is a good place to vent.

Im following a long. Looking at your first post you listed your goal as "clean BULK" but then later you started talking about going down in weight, dropping 30 pounds and seeing abs.

I see your stats on weight , bf, height... I see your cals at 2660(if I remember right). Didn't know if you did your BMR and your TDEE?? Your cals seem a little high to me if your trying to drop weight. ( my tdee adjusted((-500)) is 2250(2750 BMR) a day. I'm 6'4 290, That gives me around 1.5 to 2.0 pounds a week adjusted for workouts.

All im saying is just check all that and adjust to your stats. If you are really "clean bulking" then you should not be bothered by the weight on scale going up IF YOU FEEL LEANER (like you said). Then stick with what you are doing just forget weight. You might want to look into carb cycling to help you along.

Also, break that scale addiction(weigh once a week, same time of day, same day). Take pics of yourself and look at what you are doing as far as changing your body. If all you care about it how you look... Then look at it. That was the hardest thing for me to do. Force myself to look and be honest.

One more thing. As you lose weight you will have to adjust the macros and cals to keep losing but dont drop too much. Just like 100/150 cals or so every time you plateau. If you drop too much you have nowhere to go when you stall.

Just a little food for thought. You are doing great on the log. Keep it up. Like you said holds you accountable. I will watch. Good luck bro.

[RockDawg]

Im following a long. Looking at your first post you listed your goal as "clean BULK" but then later you started talking about going down in weight, dropping 30 pounds and seeing abs.

I see your stats on weight , bf, height... I see your cals at 2660(if I remember right). Didn't know if you did your BMR and your TDEE?? Your cals seem a little high to me if your trying to drop weight. ( my tdee adjusted((-500)) is 2250(2750 BMR) a day. I'm 6'4 290, That gives me around 1.5 to 2.0 pounds a week adjusted for workouts.

All im saying is just check all that and adjust to your stats. If you are really "clean bulking" then you should not be bothered by the weight on scale going up IF YOU FEEL LEANER (like you said). Then stick with what you are doing just forget weight. You might want to look into carb cycling to help you along.

Also, break that scale addiction(weigh once a week, same time of day, same day). Take pics of yourself and look at what you are doing as far as changing your body. If all you care about it how you look... Then look at it. That was the hardest thing for me to do. Force myself to look and be honest.

One more thing. As you lose weight you will have to adjust the macros and cals to keep losing but dont drop too much. Just like 100/150 cals or so every time you plateau. If you drop too much you have nowhere to go when you stall.

Just a little food for thought. You are doing great on the log. Keep it up. Like you said holds you accountable. I will watch. Good luck bro.
Thanks brother for the post. I got a coach who has me doing a lean bulk. Before this coach and me got going I was getting back in the gym for about 3 weeks to a month before we started. I was at 233 when I first started back before the coach. I started to do intermittent fasting for the first time and lost 13 lbs right before me and my coach started. It was great for weight loss and that’s what I wanted to do was shred up. My workouts were lacking though from lack of food or energy. I was eating 1600-1800 calories. Now I’m back to my original weight 233 but I’m down to 18% bf from 23. I want to get to around 8-10%. He didn’t think I was eating enough and he was right. I was gonna lose a good bit of muscle at that rate. I’m actually about to up my carbs some. I want to shred up but it’s one of those situations where I’m gonna go up before I come down if that makes sense.

[RockDawg]

My TDEE is 2988....so I’m actually adding calories until I get there to speed up my metabolism. Then I’ll start to decrease calories to lean up. Adjusting my carbs to 165 from 140 will give me a 100 more calories a day. I’ll be at 2760. This will take time to do what I want it to do.

[JimmyMcFistacuff]

My TDEE is 2988....so I’m actually adding calories until I get there to speed up my metabolism. Then I’ll start to decrease calories to lean up. Adjusting my carbs to 165 from 140 will give me a 100 more calories a day. I’ll be at 2760. This will take time to do what I want it to do.

THats sounds good. Sounds like you are on the right track. You def. have to eat to get the right results, cant starve yourself. Let us know how its going and what your thoughts on the addition of Gh. Who's Gh are you running( I may have missed )?

Keep at it...

[RockDawg]

THats sounds good. Sounds like you are on the right track. You def. have to eat to get the right results, cant starve yourself. Let us know how its going and what your thoughts on the addition of Gh. Who's Gh are you running( I may have missed )?

Keep at it...GearPro’s Somotropin. It’s legit. They were a sponsor here for ever. Don’t know why they left though. I’m only taking 2 iu’s a day right now. Think I’ll stay at this for a while. Last year I was up to 5 iu’s and loved it.

[JimmyMcFistacuff]

GearPro’s Somotropin. It’s legit. They were a sponsor here for ever. Don’t know why they left though. I’m only taking 2 iu’s a day right now. Think I’ll stay at this for a while. Last year I was up to 5 iu’s and loved it.

Cool. Thanks. Def. following ur log. Like to see your Gh benefits. Thinking about doing my first run at it. A little scared of bloat, and joint pain. I have had 18 surgeries and have a lot of arthritis. Dont need anymore pain than I have now. But if I could look like your avatar I will fight through it. No pain, no gain right??? Thanks bruh.

[RockDawg]

Cool. Thanks. Def. following ur log. Like to see your Gh benefits. Thinking about doing my first run at it. A little scared of bloat, and joint pain. I have had 18 surgeries and have a lot of arthritis. Dont need anymore pain than I have now. But if I could look like your avatar I will fight through it. No pain, no gain right??? Thanks bruh.
I actually posted the results last year. You could search for GearPro GH and find it.

[Weapon X]

Nice work Brother. Will be checking out your log

[RockDawg]

Killed it at the gym today. I’m on my 5th week of my test e 250 twice a week and Primo 200 twice weekly. Taking proviron ed at 50. Skin is dry as hell. Taking HCG 250 twice weekly. GH at 2iu’s on my 2nd week of that. Probably bump to 3 next week. Every thing is going good. Strong as shit and all is well.

[RockDawg]

Should say the Primo is 100 mgs and I’m taking 2cc twice weekly.

[RockDawg]

Fell off this weekend with the nutrition. Lots of alcohol! Food wasn’t that bad I was at the beach and I ate a shitload of steak and seafood. Got back in the Gym after several days break from the beach trip and killed it.

[RockDawg]

22652

[RockDawg]

Changed gyms today. I went back to the first gym I ever worked out in. It’s a dimly lit dungeon of a gym. It’s the first gym I cycled in also. It just feels like home. I’m at 236 today and 16% bf. I’ll hit it hard tomorrow.

[RockDawg]

Killed it today at the gym today and my lean bulk topped off at 242 lbs. So I dropped my protein to 245 carbs at 165 and fats down to 90 today. I’ll do this for the next couple of weeks and maybe another before I cut down again. Time to lose some fat around these muscles.

[RockDawg]

23109 sorry haven’t posted in awhile. Still hitting my workouts good and diet has been ok to good. Weighing in at 233 this morning. Just got some supertropin in. I got 1 last vial of another brand and then switching it to the super. Week 8 of my recomp.

[RockDawg]

Quad Workouts:
“Chicken Legs”
Narrow Stance Squats: 4x14-16
Triple Dropset Extensions: 3x8,8,8,8 last to failure
Hack Squat: 4x16-18 - Rest Pause last set -
Weighted Lunges: 3x24 - Superset with - Leg Press 3x20
I puked at the gym today lol.

[Chupster]

Nice work bro keep it going

[RockDawg]

Today I start to throw in some Var at 50 a day. Started T3 at 50mcgs today also. Time to hit the gym!!

[RockDawg]

This damn T3 from PSL is the shit. Just my 2nd day at 50mcgs and damn my energy is a lot better. Don’t feel as bloated either. I thought I wouldn’t be able to tell for at least a week but shit I can tell I’m gonna love this.

[RockDawg]

Hit back today. Deadlifts:
3x8-10Wide Grip LAT Pulldowns: 4x14-16
Incline Bench Double Row: 3x10-12 - Rest Pause Each Set
Deadlifts: 3x8-10

[RockDawg]

Hit a wall this week where I was tired as shit at the gym and didn’t even want to be there. So I’m taking this week off and just doing fasted cardio.

[RockDawg]

Couldn’t wait a week so I worked chest today. Felt good at the gym. I’m thinking it’s my calorie deficit I’ve been on for 2 weeks that’s caught up with me. Gonna eat like hell this weekend on a trip. Try and carb up Sunday to kill it Monday.

[RockDawg]

Break did me good. Back at it. Shoulders:
military press behind the head 4 sets of 10
Shrugs 4,10
Upright rows 4,10
Lateral Raises 4.10
Arnold shoulder press 4,10
I ate a shitload of complex carbs over the last 2 days and I can tell energy wise in the gym.

[RockDawg]

This MT2 has got me pretty dark lol. I tan well anyways but now people are starting to tell me that I’m really tan lol. First time I’ve tried the stuff. I give it a A+. Killed legs today.
Squats 4,10
leg press 4,10
leg extension 4,10
straight leg dead lift 4,10
calf raises 4,10

[RockDawg]

I’m on my 12 week of my cycle. Question I got 2 weeks worth of Var left. Can I run it and t3 for 2 more weeks and then wait 2 weeks to start my pct? I’ve been running HCG thru out. Should I just end it after this week?

[RockDawg]

Done with test E and primo!! 2 weeks of my Var and T3 I’m running with HCG 250 twice weekly. I’m down to 223. I’m happy with my recomp this year. I’m gonna continue my diet and cut for another 2 weeks. I’m at about 13-14bf%. Long way from where I started. Thanks for those that have followed!!!

[RockDawg]

So I cut my cycle down to 12 weeks. It just felt right. I could tell it was time. I’m at the end of my first week of PCT. 75 Clomid 50 nolva. I might take some aromasin this week. Got a little break out going on. It’s not bad but, I didn’t experience this while taking it on cycle. I’m still dieting, I’m down to 219 right now. Strength is still good. Worked chest and I haven’t tried real heavy weight and pressed 365 pretty easy today. I’ll probably lose some strength in the next couple weeks. As of right now I feel damn good and are happy with where I’m at.

[RockDawg]

Figured I’d check back in. I’ve continued to workout and diet down. I’m down to 214 right now and feel great. I’ve lost a little strength this week though, oh well such as life. I want to keep the diet going and get down to 190, then hit it again and start with a low body fat %. This lean bulk has turned into a total recomp lmao.