First Log: Sustanon, EQ, and TBol

I was thinking of trying that one next too... Decisions decisions.

I'd like it if he had a program with more free weight emlhemph though... He has a lot of machine work. I don't feel right doing machine press over bench!
I couldn’t agree with you more. I like ALOT of his concepts and techniques. But, there’s a few things I do that don’t make complete sense to me or maybe it’s just personal preference to want to choose another exercise over certain things. Think once this cruise is over I’m gonna give “Beyonder” a go.
 
I think there needs to be more volume... Rippetoe is uber conservative on volume and I think it hurts beginner lifters that are capable of more volume.

You like to compete alright, lol.



I have it already, I just didn't run it yet... I have every published JM program that exists. I think I have every article he's ever written as well lol... I have a ton of digital content.
Totally agree. Those are the exact adjustments I make, especially on Deadlift. 1x5, even 3 times a week, is a little ridiculous once you stop making noob gains so that has been increased every time I ran a version of SS except the first time. Another adjustment I like to make is to run 5x3 instead of 3x5 especially as I get closer to meet day. And the final adjustment I make is back down sets - after completing the strength specific sets I will sometimes use higher rep back down sets to increase the volume. That way my strength training isn't overly impacted by excessive "warmup" but I can still get in a significant amount of volume.
 
So, I wasn’t gonna do daily training and diet logs but I figure that’ll give people some more insight into my diet and training protocols and hopefully get me some more direct and specific feedback and insight from other members. I’m lifting today (Tuesday, July 24th) and I lifted Sunday and so here is Sunday’s workout and Sunday and Monday’s diet and I will post Today’s workout and diet later on:

Sunday, July 22nd, Medium Day
Diet
:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whiteshey
4 strips bacon
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
608 cals, 50g P, 48g C, 24g F

Meal 2 (2 hours preworkout)
1 scoop whey isolate
2 eggs
4 oz flank steak
1 wrap
603 cals, 62g P, 33g C, 23g F

Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1 banana
478 cals, 44g P, 71g C, 2g F

Meal 4
8 oz grass fed 90/10 ground beef
Broccoli
1 TBS Coconut OilPPP
558 cals, 49g P, 3g C, 39g F

Totals:
2232 total cals
205g P
155g C
88g F

Supplements: GNC Mens multivitamin, 2 ES Fish Oil

Gear and ancillaries: 312.5mg Sustanon

Cardio: 35min brisk outdoor walk upon waking, 30min brisk walk immediately after meal 4

Workout: Chest (strength and hypertrophy), Back (strength and hypertrophy), Tris (strength and hypertrophy), Bis (hypertrophy)

Flat Bench Press
Warmup: Bar
1x10

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 225#
1x5

Warmup: 275#
1x4

Warmup: 305#
1x2

Working: 315#
2x5

Working: 320#
1x5

Incline Bench Press
Warmup: 225#
1x12
1x10
Working: 275#
1x8
2x7

Incline Dumbbell Fly
1x50sx12
1x60sx12
1x70sx12
1x80sx11
Dropx60x12

Barbell Row
Warmup: Bar
1x12

Warmup: 135#
1x10

Warmup: 185#
1x8

Warmup: 225#
1x6

Working: 255#
1x11

Working: 265#
1x10

Working: 275#
1x10

Hammer Strength Plate Loaded Lat Pull down
Warmup: 45 per side
1x15

Warmup: 70 per side
1x10

Warmup: 90 per side
1x8

Working: 115 per side
1x14
1x15
1x12 slow stretch and fast contraction

Hammer Strength Plate Loaded Lat Pullover
Warmup: 45 per side
1x12

Warmup: 70 per side
1x10

Working: 90 per side
1x12

Working: 95 per side
1x12

Working: 105 per side
1x9
Drop x 80 per side x 8

Close Grip Bench
Warmup: Bar
1x12

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 205#
1x5

Warmup: 225#
1x3

Working: 245#
1x8

Working: 255#
2x6

FST 7: Triceps Rope Pressdown
5x60x12
1x60x11
1x60x10
Superset With:
FST 7: Biceps Cable Curl with EZ Bar
7x95x12

Monday, July 23rd, Low Day
Diet
:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
Large coffee with lactose free Half n half
398 cals, 46P, 8g C, 22g F

Meal 2
8 oz chicken breast
1 TBS coconut oil
1 TBS olive oil
Green Squash
483 cals, 48g P, 3g C, 31g F

Meal 3
8 oz grass fed 90/10 ground beef
Broccoli
372 cals, 49g P, 1g C, 19g F

Meal 4
1 scoop whey isolate
1 scoop casein
2 TBS Peanut Butter
431 cals, 57g P, 8g C, 19g F

Totals
1687 cals
200g P 800 cals
20g C
91g F

Supplements: GNC Mens multivitamin, 2 ES Fish Oil

Gear: N/A

Cardio: 50min brisk outdoor walk between meals 2 and 3

Workout: N/A

Hope this provides some more detail and insight into my protocols. Gonna be hitting the gym in a few hours and hopefully will get a solid squat, dead, and OHP session in!

-Jack
Lol, It provides a hell of a lot more info about yourself, your diet, the program your running and your goals. This is how most logs start out. Going by your first post it seemed like you were winging it and hoping for the best.

Shit brother keep on doing what you doing. It seems like your happy and making good progress, and thank you for taking the time to share all that information. I am pretty read on the subject of AAS, though I don’t have very much hands on experience compared to others on here. I didn’t run my first cycle until I was 39 years old. This current run is the only cycle that I haven’t been Vegan and now I am a vegetarian.

So in reality yeah I’ve run a few more cycles then you, but I’m still learning as well. I plan on getting on a meadows program at some point. Then again they call his programs intermediate but they seem pretty hardcore!
Especially for someone who has already trashed there body and is pushing 50!!

When it’s all said and done I love this lifestyle, but I have other passions that are way more important then body building. Snowboarding and Mountain biking to be specific. Also being able to work two jobs to support myself are much more important to me then PR or gains. Some of meadows programs have people not being able to move or walk when there done a workout. Fuck that noise!! I don’t ever think about competing so that won’t be me.
It’s just not my style.

Again I hope I didn’t offend you..
 
Lol, It provides a hell of a lot more info about yourself, your diet, the program your running and your goals. This is how most logs start out. Going by your first post it seemed like you were winging it and hoping for the best.

Shit brother keep on doing what you doing. It seems like your happy and making good progress, and thank you for taking the time to share all that information. I am pretty read on the subject of AAS, though I don’t have very much hands on experience compared to others on here. I didn’t run my first cycle until I was 39 years old. This current run is the only cycle that I haven’t been Vegan and now I am a vegetarian.

So in reality yeah I’ve run a few more cycles then you, but I’m still learning as well. I plan on getting on a meadows program at some point. Then again they call his programs intermediate but they seem pretty hardcore!
Especially for someone who has already trashed there body and is pushing 50!!

When it’s all said and done I love this lifestyle, but I have other passions that are way more important then body building. Snowboarding and Mountain biking to be specific. Also being able to work two jobs to support myself are much more important to me then PR or gains. Some of meadows programs have people not being able to move or walk when there done a workout. Fuck that noise!! I don’t ever think about competing so that won’t be me.
It’s just not my style.

Again I hope I didn’t offend you..
Not in the slightest. I clearly did not do what was expected from a log here and you corrected it for me - I'm grateful not offended lol. At least I will be able to start off the next log correctly.

You have made insane progress as a vegan and as a late starter. You obviously bust your ass in the gym and you don't just know your shit but you also clearly apply it well.

Yeah man I am right there with ya - this is a big part of my life and lifestyle but there are a couple of things that take precedent even in the athletic realm for me. But I know that this is likely the last athletic hobby I'll be doing regularly as I get old (except maybe golf) and I know I will be grateful that I built the base I'm building now when I'm old and decrepit.

I used to work out to those points but I just can't afford it anymore and its terrible for longevity plus I am in the same boat: I will not be putting on a thong a participating in a men's beauty contest in my life haha.
 
Tuesday, July 24th, Medium Day (Cycle Day # 73)
Diet
:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
608 cals, 50g P, 48g C, 24g F

Meal 2 (2 hours preworkout)
1 scoop whey isolate
2 eggs
4 oz flank steak
1 wrap
603 cals, 62g P, 33g C, 23g F

Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1 banana
478 cals, 44g P, 71g C, 2g F

Meal 4
8 oz grass fed 90/10 ground beef
Broccoli
558 cals, 49g P, 3g C, 25g F

Meal 5
1 scoop Casein
110 cals, 24g P, 1g C, 1g F
Totals:
2222 total cals
229g P
156g C
75g F

Supplements: GNC Mens multivitamin, 2 ES Fish Oil

Gear and ancillaries: .5mg Adex

Cardio: 30m in brisk outdoor walk upon waking

Workout: Main Lifts

Squat
Warmup: Bodyweight
2x12

Warmup: Bar
2x10

Warmup: 135#
1x8

Warmup: 225#
1x6

Warmup: 315#
1x5

Warmup: 365#
1x4

Warmup: 405#
1x2

Working: 455#
2x5

Working: 465#
1x5

Overhead Press
Warmup: Bar
1x12
1x10

Warmup: 95#
1x7

Warmup: 135#
1x5

Warmup: 185#
1x3

Warmup: 200#
1x2

Working: 210#
2x5

Working: 215#
1x5

Deadlift
Warmup: 135#
1x8

Warmup: 225#
1x6

Warmup: 315#
1x5

Warmup: 365#
1x3

Warmup: 405#
1x2

Warmup: 455#
1x2

Working: 485#
2x5

Working: 490#
1x5
 
Wednesday, July 25th, Low Day (Cycle Day # 67 - realized I messed up my cycle date by a week on my last log entry; this is the correct cycle date)
Diet
:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
Large coffee with lactose free Half n half
398 cals, 46P, 8g C, 22g F

Meal 2
8 oz grass fed 90/10 ground beef
Broccoli
372 cals, 49g P, 1g C, 19g F

Meal 3
8 oz ground chicken
1 TBS coconut oil
1 TBS olive oil
Green Squash
483 cals, 48g P, 3g C, 31g F

Meal 4
1 scoop whey isolate
1 scoop casein
1 TBS Peanut Butter
327 cals, 53g P, 4g C, 11g F

Totals
1583 cals
196g P
16g C
83g F

Supplements: GNC Mens multivitamin, 2 ES Fish Oil

Gear and ancillaries: N/A

Cardio: 25 min brisk outdoor walk upon waking; 30 min slower outdoor walk with my pops (he is recovering from minor surgery so we took it easy)
 
I like the cycle compounds and doses you are using. Just curious if you are on trt. 24 weeks is a long cycle to try and pct back to normals levels. If on trt then it does not matter as you will be returning to your script dose. Keep at it.
 
I like the cycle compounds and doses you are using. Just curious if you are on trt. 24 weeks is a long cycle to try and pct back to normals levels. If on trt then it does not matter as you will be returning to your script dose. Keep at it.
Thanks man!

Nope, no TRT. It is a long one and my longest by 8 weeks but I have bounced back from my previous cycles well. Also, the science just doesn’t correlate length of time and difficulty of bouncing back - basically one shot of deca or many shots of deca taken over the course of many weeks will both shut the body down and require the same type of protocol to re-stimulate your own hormone production. The body is always primed to generate its own test, it just needs LH and FSH in enough quantity so they can do their jobs, so IME as long as you can accomplish that then you’ll be good.
 
Thanks man!

Nope, no TRT. It is a long one and my longest by 8 weeks but I have bounced back from my previous cycles well. Also, the science just doesn’t correlate length of time and difficulty of bouncing back - basically one shot of deca or many shots of deca taken over the course of many weeks will both shut the body down and require the same type of protocol to re-stimulate your own hormone production. The body is always primed to generate its own test, it just needs LH and FSH in enough quantity so they can do their jobs, so IME as long as you can accomplish that then you’ll be good.

Ok sounds good. At some point with age or many cycles you may not bounce back so make sure you are ok with that.
 
Ok sounds good. At some point with age or many cycles you may not bounce back so make sure you are ok with that.
Yeah I am comfortable with the fact that I will eventually be on test forever but I honestly think that’s better then the people who never add in a little test as they age. Thanks for lookin out man!

Are you running anything right now? If so, how’s it going?
 
Yeah I am comfortable with the fact that I will eventually be on test forever but I honestly think that’s better then the people who never add in a little test as they age. Thanks for lookin out man!

Are you running anything right now? If so, how’s it going?

Yeah I am on my prescription of 200 mg test c a week. I will be blasting it starting mid August to prepare for a meet.
 
Thanks man!

Nope, no TRT. It is a long one and my longest by 8 weeks but I have bounced back from my previous cycles well. Also, the science just doesn’t correlate length of time and difficulty of bouncing back - basically one shot of deca or many shots of deca taken over the course of many weeks will both shut the body down and require the same type of protocol to re-stimulate your own hormone production. The body is always primed to generate its own test, it just needs LH and FSH in enough quantity so they can do their jobs, so IME as long as you can accomplish that then you’ll be good.
Jack no offense again but you should really shop this whole theory around a little more.
I would have to disagree with you. Which compounds, dosage and duration definitely make a difference as far a recovery is concerned. I was under the impression that you were on trt!?
 
Jack no offense again but you should really shop this whole theory around a little more.
I would have to disagree with you. Which compounds, dosage and duration definitely make a difference as far a recovery is concerned. I was under the impression that you were on trt!?
Yes, all DHTs will turn you off in one shot while other substances take longer. Then depending on ester it'll take longer to turn back on plus the higher the dosage the longer to metabolize etc. etc. etc. I oversimplified it because its boring lol. But those are all products of converting and metabolizing the exogenous hormone and not a function of your body's inability to turn back on. I feel people get poor PCT results because they start it way too early and combat the exogenous hormone directly - its a losing battle; I hear all the time that people do their last shot of Deca or LE Test and start HCG like 10 days later. You gotta wait until its at least processed through 1 half life before you start. Remember, a half life only represents the time it takes your body to metabolize HALF of the drug so if its got a 12 day half life then 12 days later you still have 1/2 of that shot in you plus portions of the previous shots. So, if your last shot was 300mg, for example, 2 weeks later you'd still have 150mg of that to metabolize - that's a tremendous amount more test then a normal male would put out naturally and therefore you are still in supraphysiological dose range. Any of my friends who have had PCT troubles that I convinced to wait, usually about twice as long as usual, to start had great results. They bounced back pretty quickly and held on to a majority of the gains. Also, a lot of it is mental. You have to be okay with feeling shitty and just accept it instead of dwelling on it. Unfortunately, part of being a prince in this game is learning to be a pauper as well. This is also why PCT protocols never really change much - its gonna take the same thing to turn you back on every time given you wait, do it right, and don't get antsy and hop back on the second you feel a little shitty. Don't you think its odd that pro bodybuilders, for the most part, are able to have kids even in the midst of their competition days? If it was really true and your body was turned off permanently by the more and more drugs you did then they would all be sterile lol. Dave Palumbo used to do 40 on 12 off every year for many years and he stopped and had kids within 3 months lol. Jus' sayin' that it seems like the gurus and those being led by the gurus don't seem to have these problems and I don't think its genetics or luck - they just simply follow the science and use logic.
 
Also, just wanna say, I have been wrong MANY times in my life and this could easily be one of those times lol. But I do feel that the science on this is pretty straightforward and anecdotal evidence I've gathered first and second hand seems to back it up. I've really never had any problems with returning to baseline personally so I also may just be lucky guy with decent genetics there and I project that experience onto everybody else when it may not be the case for everybody else.
 
Yeah I am on my prescription of 200 mg test c a week. I will be blasting it starting mid August to prepare for a meet.
You are just gonna up your test dose for the meet? Or are you gonna run other compounds? Do you have meet goals? I just realized I never listed them myself so I gotta do that on my next log.
 
You are just gonna up your test dose for the meet? Or are you gonna run other compounds? Do you have meet goals? I just realized I never listed them myself so I gotta do that on my next log.

I will probably run test at 750 MG a week and either EQ at 600 mg a week or Masteron at 450 mg a week. Haven’t decided yet.
 
Thursday, July 26th, Low Day (Cycle Day # 68)
Diet
:

Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
Large coffee with lactose free Half n half
398 cals, 46P, 8g C, 22g F

Meal 2 (2 hours pre-workout)
8 oz ground chicken
1 TBS coconut oil
Green Squash

363 cals, 48g P, 3g C, 17g F

Meal 3 (post-workout)

2 cups coconut water
2 scoops Whey Isolate
329 cals, 50g P, 30g C, 1g F

Meal 4
8 oz grass fed 90/10 ground beef
Broccoli
372 cals, 49g P, 1g C, 19g F

Meal 5
1 scoop casein
1 TBS Peanut Butter
208 cals, 28g P, 4g C, 10g F

Totals
1663 cals
221g P
46g C
69g F

Supplements
: GNC Mens multivitamin, 2 ES Fish Oil

Gear and ancillaries: 312.5mg Sustanon

Cardio: 30m brisk outdoor walk upon waking

Workout: Power and Hypertrophy: Bench, Legs, & Low back

Power Flat Bench Press - all about speed, I never get even close to muscular failure when power is the goal
Warmup: Bar
1x10

Warmup: 135#
1x8

Warmup: 185#
1x6

Warmup: 225#
1x4

Warmup: 255#
1x2

Working: 275#
6x3

Power Box Squat (parallel height box - these are important for me since I am an ass to calves squatter but can't afford to be in a meet; squatting to parallel makes me feel like I'm gonna get red lighted so this has been crucial for me to learn where to stop my descent when I have the heavier weights on my back) - same Power/Speed principle as the Bench
Warmup: Bodyweight
1x12

Warmup: Bar
1x10

Warmup: 135#
1x7

Warmup: 225#
1x5

Warmup: 315#
1x3

Warmup: 365#
1x2

Working: 395#
6x3

Romanian Deadlift
Warmup: 135#
1x10

Warmup: 185#
1x10

Warmup: 225#
1x10

Working: 245#
3x10, 9, 10

Hyperextension
Working: Bodyweight
3x15 slow throughout with a pause and hard contraction at the top

Kneeling ISO hamstring curl
Working: 15 lbs. per side (machine actually maxes at 25 lb. plates per side; its a brutal machine - I guess its cause you are suspended the whole time - the working leg/foot never hits the ground)
3x12
Superset with:
ISO Leg Extension - 2 second pause at peak contraction on each rep
Working: 85#
2x15
1x25

I wasn't feeling it today so it was a bit of a rough workout but I got through. I cut shoulders and added in an extra bench press day and a little extra lower back work (I wouldn't usually do hyperextensions) for a couple of reasons. First was that I did not like how my final set of bench went on the last workout. I almost failed the fifth rep and I do not like to fail even a single rep during meet prep. So, I felt a good power bench session where failing is not a possibility would be good for me mentally. Plus, it was clear to me that the reason that rep almost failed was because I wasn't explosive enough from the bottom position. Also, the posterior chain and the bench will be more important then the shoulders since this is a powerlifting (Squat, Bench, Dead) meet and not a strength meet (Squat, OHP, Dead). Lastly, my right shoulder felt week and agitated and its just not worth it for me to push that and turn a little irritation into an injury. Anyways, that's it...hope to get some feedback!

Thanks,

-Jack
 
Friday, July 27th, Low Day (Cycle Day # 69)
Diet
:

Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
Large coffee with lactose free Half n half
398 cals, 46P, 8g C, 22g F

Meal 2 (2 hours pre-workout)
8 oz ground chicken
1 TBS coconut oil
Green Squash

363 cals, 48g P, 3g C, 17g F

Meal 3

8 oz grass fed 90/10 ground bison
Broccoli
386 cals, 46g P, 1g C, 22g F

Meal 4
1 scoop casein
1 scoop whey isolate
2 TBS Peanut Butter
410 cals, 57g P, 5g C, 18g F

Totals
1551 cals
197g P
17g C
79g F

Supplements
: GNC Mens multivitamin, 2 ES Fish Oil

Gear and ancillaries: N/A

Cardio: 35m brisk outdoor walk upon waking, 20 min brisk outdoor walk after meal 4

I have one more day before my cycle gets interesting! Will be doing my first shot of EQ and taking my first dose of TBol on Sunday. This will be my first time running an oral so I am especially excited to see the effects it has on my day to day gym performance and overall gains. I am curious to hear anybody's feedback on liver support during and/or after the oral portion of the cycle. I have milk thistle and NAC on hand but currently don't have an on-cycle protocol for liver support since I plan to run my support immediately after the oral is removed beginning week 18. Does anybody have thoughts and/or experience they would like to share on this? Also, excited for my high day tomorrow after 3 low days in a row - YAY!
 
Realized I made an error on my previous log - meal 2 was NOT a pre-workout meal considering I didn't train lol.

Saturday, July 28th, High Day (Cycle Day # 70)
Diet
:
Meal 1
1 large spinach wrap with:
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
1/2 serving of LF shredded mozzarella​
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
858 cals, 58g P, 94g C, 24g F

Meal 2 (2 hours preworkout)
8 oz ground chicken
2 serving brown rice
1 TBS coconut oil
Broccoli
780 cals, 62g P, 97g C, 16g F

Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1 banana
478 cals, 44g P, 71g C, 2g F

Meal 4
8 oz grass fed 90/10 ground bison
150g sweet potato
Broccoli
531 cals, 48g P, 33g C, 23g F

Meal 5
1 scoop Casein
1 TBS Peanut Butter
208 cals, 28g P, 4g C, 9g F

Totals:
2667 total cals
212g P
295g C
72g F

Supplements: GNC Mens multivitamin, 2 ES Fish Oil

Gear and ancillaries: .25mg Adex

Cardio: 30m in brisk outdoor walk upon waking

Workout: Main Lifts

Squat
Warmup: Bodyweight
2x12


Warmup: Bar
2x10

Warmup: 135#
1x8

Warmup: 225#
1x6

Warmup: 315#
1x5

Warmup: 365#
1x4

Warmup: 405#
1x2

Working: 465#
1x5

Working: 475#
1x5

Working: 485#
1x5

Overhead Press
Warmup: Bar
1x12
1x10

Warmup: 95#
1x7

Warmup: 135#
1x5

Warmup: 185#
1x3

Warmup: 200#
1x2

Working: 215#
1x5

Working: 220#
1x5

Working: 225#
1x5

Deadlift
Warmup: 135#
1x8

Warmup: 225#
1x6

Warmup: 315#
1x5

Warmup: 365#
1x4

Warmup: 405#
1x3

Warmup: 465#
1x2

Working: 495#
1x5

Working: 500#
2x5

Man, I don't know what it was today but I felt like I had rocket fuel in me or something. I also have been feeling HIGHLY motivated in general but everything just felt light. I actually held myself back from going heavier on every exercise because I get a little nervous that my muscles might hold more than my joints, particularly when I am on cycle. Tomorrow starts the final 14 weeks of this cycle and I really feel like I am just getting going on the Test so I am pretty damn siked for my first workout with TBol in me tomorrow - especially because I'll be doing a heavy bench. I fucking love this shit lol.
 
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