1st cycle test e and tbol

[nfdeilvs]

Thanks for the support

 

[nfdeilvs]

Day 41:I decided to add triceps to chest and bis to back to hit arms 2x a week.

Chest

Incline BB: 135x15 185x5 225x5 245x4 225x6 dropset 135xexhausr

Flat db: 60sx10 85x10 100sx10 100sx8 dropset with 50s exhaust

Cables with an incline bench fly: 4x15

Pec deck: 2x20

Tris

Rope pushdown super set with rope overhead 3x12

Crazy pump and good strength increase

 

[flexx89]

good log..you gained some quality size and strength..what are the macros on your diet now? I train biceps separately and get 20-25 sets in. when I mix them w back I don't notice growth. instead I do forearms after back. u said u had long arms, what's your wingspan? I'm 6-3 and mines 6-8 which requires rigging some exercises esp delts..also I'd say be careful deadlifting every week heavy like that. for me it kills my CNS..instead I like RDL 2x a month on leg day 4 sets 6-10 reps. the main exercises for back I like are BB underhand row, weighted chin ups, or t bar row.

 

[nfdeilvs]

good log..you gained some quality size and strength..what are the macros on your diet now? I train biceps separately and get 20-25 sets in. when I mix them w back I don't notice growth. instead I do forearms after back. u said u had long arms, what's your wingspan? I'm 6-3 and mines 6-8 which requires rigging some exercises esp delts..also I'd say be careful deadlifting every week heavy like that. for me it kills my CNS..instead I like RDL 2x a month on leg day 4 sets 6-10 reps. the main exercises for back I like are BB underhand row, weighted chin ups, or t bar row.

Diet is 330p/415c/fats I just keep below 100

Wingspan is 74.5inches I am 70inches.

I like the power in deadlifts. I go heavy for a bit then take 2 light weeks.

 

[nfdeilvs]

Day 42: back/bis

No deadlifts today did not have time family is town and I had to pick them up from the airport.

So underhand BB rows: 4x10 185lbs

Pull-ups wide grip: 4x10

Lat pulldown: 4x10 last set drop set

One arm side pulldown on the underhand pulldown machjne if you know what I'm talking about: 3x15

Machine rows 3x12

Superset rope curls with cable curls: 3x12

 

[RThoads]

In on this. looking good bro and nice log.

 

[nfdeilvs]

In on this. looking good bro and nice log.

Thanks man appreciate the support.

 

[flexx89]

Diet is 330p/415c/fats I just keep below 100

Wingspan is 74.5inches I am 70inches.

I like the power in deadlifts. I go heavy for a bit then take 2 light weeks.

damn thats crazy high carbs! when you start ur cut for the show u should prob take that down to about 200 immediately..im not a fan of 300g+ carb diets my joints start to ache and i gain body fat..200-250g carb is my sweet spot. lats are looking mean tho good work.

 

[nfdeilvs]

Thank you. And I don't cut til December so I got a lot of time.

 

[flexx89]

how are u gonna modify your cycle for contest prep?

 

[nfdeilvs]

how are u gonna modify your cycle for contest prep?

Honestly no idea. That will be my second cycle then. I'll probably do test e and switch to p and var

 

[nfdeilvs]

Day 43 rest

Day 44: shoulders

Db press: 50sx15 60sx10 70sx10 80sx6 45x15

Machine one arm laterals: 3x15

Rope pulls 3x15

Tri set underhand front raise/lateral raise/rear delt fly: 4x15

 

[Maktub]

Day 42: back/bis

No deadlifts today did not have time family is town and I had to pick them up from the airport.

So underhand BB rows: 4x10 185lbs

Pull-ups wide grip: 4x10

Lat pulldown: 4x10 last set drop set

One arm side pulldown on the underhand pulldown machjne if you know what I'm talking about: 3x15

Machine rows 3x12

Superset rope curls with cable curls: 3x12

This happens ^^^when you know what you doing !great results men !!
You still have some weeks left ! I can bet that they are going to be wayyy better.

 

[nfdeilvs]

Day 45: arms

Close grip bench: 225x6x4 last was a dropset

Chin-ups with a 20lbs: 4x10

Machine dips: 4x12

Machine preacher 4x12

Superset rope overhead with rope pushdown: 3x12

Supperset drag cable curls with standing db curl: 3x12

Day 46 legs:

Squats build up to 315x4 315x3 315x2 315x2 315x2

Leg extensions: 10x15 last set drop set

Hammy curls 4x12

Smith machine calves: 3x25

 

[nfdeilvs]

Day 47 rest

Day 48 chest tris

Flat barbell: haven't done this since March due to rotator cuffs. 135x15 225x10 255x8 275x6 275x4 dropset with 135xexhaust

Cables from the top: 3x15

Inclince machine tut: 3x10

Flat machine pressx3x10

Inclune close grip db press where you hold the Dumbbells together: 3x12

Dip machine: 3x12

 

[nfdeilvs]

Weight still stuck at 205ish

Also starting to get acne on my back

 

[Maktub]

So far how many pounds have you gain ?
About the acne there are many rcipies that you can use to control not eliminate.
Like : use head and shoulders as body wash!
Use Dish soap as body wash (specially on the acne area.)
Many crazy ones !
I personall smash some tomatoes in the affecte area . It has helped me to control it.

 

[nfdeilvs]

So far how many pounds have you gain ?
About the acne there are many rcipies that you can use to control not eliminate.
Like : use head and shoulders as body wash!
Use Dish soap as body wash (specially on the acne area.)
Many crazy ones !
I personall smash some tomatoes in the affecte area . It has helped me to control it.

I'm up 17lbs since day one but it's been a couple weeks now at this weight ever since I finished my tbol

 

[penche]

Badass shoulder caps NF. Nice log and thanks for sharing.

 

[nfdeilvs]

Badass shoulder caps NF. Nice log and thanks for sharing.

Thanks man been working tons on them