Neewbiest's first cycle log

[Neewbiest guy]

This mornings Chest and Abs. I did end up cutting back a few sets to try and get some more recovery time in as Monday I felt horrible. I did add a small amount of Cardio in today at the end just to start to try and get that back up again. When I was cutting I would run 3.6miles at the end of every other session. Didn't do that today but it shows how shitty my Cardio had been of late..

Chest

Bench press ***
170x6x3 (+5lbs)
Incline bench press ***
125x6x3
Decline bench press ***
175x6x3
Incline Dumbbell flys ***
40x8x3 (+5lbs)
Dumbell bench press ***
60x6x3
Low cable cross over ***
17.5x8x3
High Cable crossovers ***
22.5x8x3

Abs

Cable crunch ***
92.5x10x3
Side to side ***
30x25x3
Torso rotation ***
170x12x3 ea


Cardio
1/2 mile run 1/2 mile walk 5.5 degree incline

 

[Sworder]

Glad to see you updating the thread! Keep going!
I hope you are copy pasting the workout though, would take me forever to type all that.

 

[Neewbiest guy]

Glad to see you updating the thread! Keep going!
I hope you are copy pasting the workout though, would take me forever to type all that.

Thanks! lol Yeah I usually update each set/reps/weight on my phone while at the gym. Then All I have to do is copy/paste.

 

[Sworder]

Thanks! lol Yeah I usually update each set/reps/weight on my phone while at the gym. Then All I have to do is copy/paste.

How are you doing with calories?

My first cycle I should have eaten a lot more, I was extremely surprised by how fast my body could suck up nutrients and build muscle.

If you aren't gaining any fat currently I would say add 300-500 more calories along with proper protein to see what happens. Just a general tip.

 

[Btcowboy]

Sundays back day and Mondays legs and abs. @Btcowboy you may be right on the amount of sets I'm doing. Hasn't happened in a while, but Monday I felt like I ran into a brick wall. I'm thinking I may have to augment the program I'm following in order to get an extra recovery day in our at least lower the number of sets each day. Right now I'm hitting the gym M/W/F/S/S. Could have just been a bad in the gym. I also decided to do a little incline waking cause I feel like my Cardio had gone to shit. Since I started bulking I haven't really done any. I'm thinking maybe less sets and then add a little cardio on some days?


Sunday back:

Pull ups ***
3x8
Face pulls ***
52.5x10x3
Wide grip sitting row ***
145x8x3
Close grip sitting row ***
145x8x3
Lat pull down wide grip ***
145x8x3
Lat pull down close grip ***
145x6x4
Dumbell upright rows ***
65x8x3 ea
Sitting bent over back flys ***
20x10x3
Dumbell trap shrug ***
65x15x3 (2 sec hold)
Hypertensions **
45x8x3
Chin up ***
3x8

Monday legs/Abs:

Legs
Squat *****
185x5x5
Deadlift *****
260x5x5 (+10lbs)
Leg extention ***
205x8x3
Seated leg curl ***
185x6x3
Calf extensions ***
280x12x3

Abs
Cable crunch ***
92.5x10x3
Ab side to sides (kettle bell) ***
30x25x3
Oblique sit up ***
8x3 ea
Torso rotation machine ***
170x12x3 ea

1 mile walk incline 5 *

Its an individual thing, see how you feel, if it seems too much back off a bit. If you feel you got it in you go for it.

 

[Neewbiest guy]

How are you doing with calories?

My first cycle I should have eaten a lot more, I was extremely surprised by how fast my body could suck up nutrients and build muscle.

If you aren't gaining any fat currently I would say add 300-500 more calories along with proper protein to see what happens. Just a general tip.

Here is what I'm doing right now on average per day:
Calories: 3400-3600
Carbs: 450g
Protien: 220-250g
Fat: 90-110g

I have to get some new calipers to measure BF% at this point, but from looks and weight I don't think I'm gaining a lot of fat at the moment. I'm up to 180 from 157 over the last 22 weeks. So I've consistently been gaining about 1 to 1.5 lbs per week. I only started gear 5 weeks ago to the day.

 

[Neewbiest guy]

Its an individual thing, see how you feel, if it seems too much back off a bit. If you feel you got it in you go for it.

Yeah I definitely felt I needed to back off slightly this week. Monday was a struggle towards the end.

 

[Neewbiest guy]

Today's Shoulder and Trap session. I don't know what it is but I love these days and like getting as many sets in as possible. I also felt real good today after and threw in another Cardio run/walk session in at the end.

Barbell press ***
120x6x3
Barbell upright row ***
110x6x3
Bentover barbell row ***
130x8x3 (+10lbs)
Barbell shrug ***
250x8x3
Dumbell shoulder press ***
50x8x3 (+5lbs)
Dumbell side raise (elbows bent) ***
25x8x3
Front plate raise + front press ***
45x8x3
Dumbell side lateral raises ***
20x8x3
Dumbbell shrug ***
70x16x3
Face pull ***
57.5x10x3
Standing Y pull ***
57.5x10x3
Shoulder side cable raise ***
10.5x8x3 ea
Rotator cuff inside ***
19x12x3 ea (+1.5lbs)
Rotator cuff outside ***
9x12x3 ea (+1.5lbs)
Hanging trap shrug ***
3x15 sec hold

1/2 mile run 1/2 mile walk @5 degree incline *

Also I think it's time to up the calories. I've kind of stalled out the last couple of days on weight gain and as of this morning I'm down just over 1lbs from last week. Currently consuming 3400 on average and was thinking of bumping it up to around 3800. Bad idea?

 

[Sworder]

No! I was just about to say that you are lacking on mentioning your Diet. 3800 still sounds conservative but start there! It is going to take a while for you to find your own sweet spot. Everybody has different metabolisms and activity levels so one size does not fit all.
Diet is going to determine your growth!!!

It is a fine balancing act! I would increase calories until you notice that you are gaining fat and then cut back.

 

[Neewbiest guy]

Today's Arms and Abs. Starting with the increased calorie intake today as well. I'm gonna target 3800 to start. So we'll were I am for weight in week from now.


Arms:
Dumbbell curl ***
45x8x3
Tricep press ***
75x8x3
Standing Tricep cable machine ***
75x8x3 (+5lbs)
Standing Reverse barbell curl ***
60x8x3
standing reverse Tricep cable machine ***
65x8x3 (+5lbs)
Standing hammer curl ***
40x8x3
Seated preacher curl ***
145x8x3 (+5lbs)
Seated tricep press machine ***
235x8x3 (+5lbs)
Drop set cable curl*
57.5/47.5/37.5x8 ea
Single hand Tricep cable push down *
(drop set)
19/14/9x10 ea


Cable Crunchs ***
97.5x8x3 (+5lbs)
Hanging Leg lifts ***
8x3
Torso rotation ***
170x12x3 ea
Ab side to sides ***
30x25x3
Weighted sit up ***
30x15x3 (+5lbs)

 

[Neewbiest guy]

Did back today with a little cardio again. Up'd calories to just over 3800 for the day. Funny thing is I could still keep eating! Just don't want to put to much fat on. Protein @285g, carbs @400g, and fat @120g for the day. Probably could of had a little less fat, but we went out for dinner tonight and the cheese on them tasty tacos pushed me over the 100g mark. Worth it though cause they were tasty!

Edit: I weighed in this morning @181.6lbs

Back
Pull ups ***
3x8
Face pulls ***
54x10x3
Wide grip sitting row ***
140x8x3
Close grip sitting row ***
140x8x3
Lat pull down wide grip ***
145x8x3
Lat pull down close grip ***
145x8x3
Dumbell upright rows ***
65x8x3 ea
Sitting bent over back flys ***
25x8x3 (+5lbs)
Dumbell trap shrug ***
70x15x3 (+5lbs)
Hypertensions ****
45x8x3
Chin up ***
3x8

3/4 mile run 1/4 mile walk @5 degree incline

 

[Sworder]

Did back today with a little cardio again. Up'd calories to just over 3800 for the day. Funny thing is I could still keep eating! Just don't want to put to much fat on.

Good job! Keep eating more, some guys go up to 6-7k+ calories. And it builds like crazy. It will be a learning experience for you.

If you have a caliper at home it can be nice to use it just to see if the value changes.

 

[Neewbiest guy]

Legs and Abs this morning with some low base Cardio. Gotta pick up a set of new calipers this week to better track BF% so I'll update that this week. Weigh in this morning 180.6. Weight is going to fluctuate day to day I know, but as long as it's increasing by at least 1-2 lbs by Sunday I'll be OK with it. My understanding is if your gaining more than 2-2.5lbs per week you're probably putting on more fat then wanted correct?

Legs:

Squat ***
190x6x3 (+5lbs)
Deadlift ***
265x6x3 (+5lbs)
Leg extention ***
210x8x3 (+5lbs)
Seated leg curl ***
190x6x3
Calf extensions ***
295x10x3 (+15lbs)

Abs:

Cable crunch ***
95.5x10x3 (+3lbs)
Ab side to sides (kettle bell) ***
30x25x3
Weighted sit up ***
30x10x3
Torso rotation machine ***
170x12x3 ea

1 mile walk incline 5 *

 

[Sworder]

My understanding is if your gaining more than 2-2.5lbs per week you're probably putting on more fat then wanted correct?

I wouldn't say that is the absolute truth but I do agree with the notion that you can't build 3 lbs+ per week of muscle. I think the limit is somewhere there.

You should be able to calculate how much weight you are gaining by going by the calorie count. You just need to figure out how many calories you burn in a day, if you can get me a weekly total of calories burned I can try to help you calculate.

 

[Neewbiest guy]

So if you believe my calorie tracking app (Fat secret) which also pulls data from the health app on my phone and apple watch, last week I burned 33,518 calories between Monday and Sunday. I'm sure that's probably a high calculation. I use this app also for tracking calories eaten during the day. The math doesn't really work out if subtract calories eaten by calories burned.

 

[Neewbiest guy]

Also got my Mid-cycle blood work back Today. E2 is a little high so I took 12.5mg Aromasin Yesterday and was planning on taking another 12.5mg on Wednesday.

 

[Sworder]

So if you believe my calorie tracking app (Fat secret) which also pulls data from the health app on my phone and apple watch, last week I burned 33,518 calories between Monday and Sunday. I'm sure that's probably a high calculation. I use this app also for tracking calories eaten during the day. The math doesn't really work out if subtract calories eaten by calories burned.

That actually doesn't sound too crazy. That would put a guy at 5k-6k calories/day to get some muscle growth. I have problems consuming enough calories on cycle, it's a legit problem.

Are you noticing any weight gain? I use a tape measure to help track as well.

Don't be afraid to up the calories if you don't see progress. You should see noticeable gains on your first cycle!

 

[Neewbiest guy]

Slow gainz at this point,like around 1lbs per week, so I'm thinking I'm just gonna house the calories for a couple weeks to see if I can get that up to 2lbs per week.

 

[Sworder]

Slow gainz at this point,like around 1lbs per week, so I'm thinking I'm just gonna house the calories for a couple weeks to see if I can get that up to 2lbs per week.

Yeah, I am not gonna say that you could probably be getting about 2lbs a week but... You could probably get 2lbs a week if your protein intake, calories and work outs are on point.

I try to be sore somewhere at all times, I feel like I am always growing if I am always sore somewhere. Not saying that is based in science but that's what I do.

If you are burning 34k calories per week then I would aim for about 38k calories(5.4k cals/day.)

Pay attention and learn from your body and it's responses. If you wake up hungry as hell, that's your body screaming for food. It wants to build! Unleash the beast

 

[Neewbiest guy]

Yeah, I am not gonna say that you could probably be getting about 2lbs a week but... You could probably get 2lbs a week if your protein intake, calories and work outs are on point.

I try to be sore somewhere at all times, I feel like I am always growing if I am always sore somewhere. Not saying that is based in science but that's what I do.

If you are burning 34k calories per week then I would aim for about 38k calories(5.4k cals/day.)

Pay attention and learn from your body and it's responses. If you wake up hungry as hell, that's your body screaming for food. It wants to build! Unleash the beast

Time to Eat!!

Edit: I'm also always sore a bit so I know I'm pushing in the gym.