First Cycle Journal

**noarch** · 07-09-2014, 12:48 AM

Just decided to start up a journal for my first cycle. Pack landed yesterday from Legend, planning on starting up on Sunday. So I've still got a few days to get everything sorted before I get on it. Hope some of you guys chime in along the way....I'm sure I'm gonna need help!

40 yo, 5'-11" and hover between 170-175 right now. Goal for my first cycle is a somewhat slow, lean, dry gain....not looking to blow up, just want to make sure what I put on is good quality, low bloat and is size I can keep.

Weeks 1-4
T-bol at 50mg/day (half in the morning, and half before working out)

Weeks 1-12
Test E at 500mg/week (250 sunday morning, and 250 wednesday night)

Weeks 1-14
Adex at .25 EOD, adjust as needed

Weeks 14-18
Nolvadex at 40/40/20/20

So that's the plan....stay tuned for workout and diet.

**kubes** · 07-09-2014, 12:51 AM

Looks good brother are you considering running hcg during the cycle?

**noarch** · 07-09-2014, 01:05 AM

So here's how I've been working out the last few months....not sure I'm gonna keep this up. It's been good, but I'm thinking about dropping the 5x5s and doing all my sets in the 8-12 range -- I've been experimenting with that on back day and I think I like it. And debating whether I need to back off to a 4-day/week schedule. I may be overtraining some here, since I tend to get injured pretty easily...especially shoulders.

Five day split...taking days off as needed for my schedule...but never working out more than 5 in a row.

DAY ONE
Rotator Cuff Warmup
5x5 Hammer Strength Shoulder Press (3:00 rest)
3x10 Cable Upright Row (2:00 rest)
3x15 DB Lateral Raises (1:00 rest)
3x10 Face Pull (2:00 rest)
3x15 DB Rear Lateral (1:00 rest)

5x5 Stiff Leg Deads (3:00)
3x10 Seated Leg Curls (2:00)
3x15 Leg Press (1:00) -- feet high on platform

DAY 2
5x5 Close Grip Bench (3:00)
5x5 DB Curls (3:00)
3x10 V-bar Pushdowns (2:00)
3x15 DB hammer grip skullcrushers (1:00)
3x10 Cable Curls (2:00)
3x15 DB Preacher curls (1:00)
3x10 Reverse EZ Curls (1:30)
3x10 Forearm Curls (1:30)

DAY 3
3x8 Wide Grip Pulldowns (2:00)
3x8 Hammer Strength High Row (2:00)
3x8 T-bar Row (2:00)
3x8 Cable Row (2:00)
3x10 Weighted Hyperextensions (1:30)
5x5 DB Shrugs (2:30)
3x10 Cable Shrugs behind the back (1:30)

DAY 4
5X5 Flat BB Bench (3:00)
3x10 Incline bench (2:00) ... been experimenting w/ hammer strength, bb, and db...leaning toward neutral grip db
3x10 DB Pull-overs (2:00)
3x15 DB Flyes (1:00) slight incline on the bench

4x8 Seated Calf (2:00)
3x16 Donkey Calf (1:00)

DAY 5
5x5 Leg Press (3:00)
3x10 Power Squat machine thing (2:00) -- don't know what it's called...lol
3x10 Leg Extension (2:00)
3x15 Air Squat holding a db (1:00) -- using that thing that locks your feet in place

4x10 Cable Crunch (2:00)
3x10 Knee Raise (1:00)
3x10 Russian Twist w/ Medicine Ball (1:00)

**noarch** · 07-09-2014, 01:06 AM

Originally Posted by kubes

Looks good brother are you considering running hcg during the cycle?

Thought about it Kubes, but heard too much conflicting info, and it was all starting to get too complicated. I know you advocate it, but I'm gonna see how I do this time without it. I may change my mind next time around.

**kubes** · 07-09-2014, 01:09 AM

Originally Posted by noarch

Thought about it Kubes, but heard too much conflicting info, and it was all starting to get too complicated. I know you advocate it, but I'm gonna see how I do this time without it. I may change my mind next time around.

I would either add clomid or torem to your planned pct. Training looks good brother. Looking forward to seeing the progress

**noarch** · 07-09-2014, 01:14 AM

Forgot to mention...in addition to the lifting above.

Monday through Friday
30-45 minutes elliptical or incline treadmill walking first thing in the morning on an empty stomach w/ a BCAA supplement drink, regardless of whether I'm lifting that day or not.

I hate the waking up part, but feel so much better for the rest of the day doing that low-intensity cardio in the morning. And end up sleeping better at night.

**rmkicks** · 07-09-2014, 01:17 AM

Reps for posting a training journal noarch. You will get some great feedback from some knowledgeable brothers here, especially since this is your first cycle. Good luck, I'm looking forward to following along.

**noarch** · 07-09-2014, 01:18 AM

Originally Posted by kubes

I would either add clomid or torem to your planned pct. Training looks good brother. Looking forward to seeing the progress

Yeah....debated on Clomid when I was placing my order. Figured I'd at least have the Nolva on hand and ready to go for PCT....and keep researching Clomid....tons of conflicting info out there on PCT. Don't know anything about Toremifene tho....don't hear many guys talking about that.

**kubes** · 07-09-2014, 01:22 AM

Originally Posted by noarch

Yeah....debated on Clomid when I was placing my order. Figured I'd at least have the Nolva on hand and ready to go for PCT....and keep researching Clomid....tons of conflicting info out there on PCT. Don't know anything about Toremifene tho....don't hear many guys talking about that.

Many guys that do not like the sides from Clomid run torem in its place. I suggest running 2 serms for your pct they work well together. Getting your endocrine system back up and running is the most important part of your cycle.

**noarch** · 07-09-2014, 01:33 AM

And here's the diet......pretty good I think, but I know there's also some junk in there I could clear out.

6:30
Espresso
BCAA drink during morning cardio

8:00 Breakfast (56P, 70C, 22.5F 650 cal)
Green Smoothie (greek yogurt, pineapple, banana, spinach, almond milk, fish oil, vanilla protein powder)
2 Kashi whole grain waffles

12:00 Lunch (52P, 22C, 28F 553 cal)
Salad (mixed greens, grilled chicken, fat-free feta cheese, bell peppers, cherry tomatoes, almonds, 2T salad dressing)
Espresso
Dark Chocolate

3:00 Snack (51P, 24C, 7.5F 374 cal)
Red Smoothie (almond milk, carrot juice, raspberries, fish oil, protein powder)

5:30 Workout + Post-Workout (69P, 24C, 0F 390 cal)
Protein drink during workout
Protein + Carb drink after workout

8:00 Dinner (40P, 74C, 45F 847 cal)
Breaded Chicken
Sweet Potato Fries
Roasted Broccoli w/ olive oil
Wasabi Mayo (yum)

10:30 Snack (15P, 0C, 15F 210 cal)
Fresh mozzarella

GRAND TOTALS
283g Protein (37%)
214g Carbs (28%)
80g Fat (24%)

3024 Calories