Ruckin's first cycle log: test cyp only [IV gear]

[Docd187123]

Putting in work Ruck! Inspiring log here man and it's a thrill watching you chase your goals and get better for your sport. Loving it lol.

I'd maybe consider cutting back on some of your conditioning work till the leg heals up more. It's only adding more strain and cardiorespiratory fitness or endurance is much more easily gained and Retained than is strength or mass. That tells me that since you need this injury to heal up for the season you need to give it time to heal. Your strength training is more important at the moment as you've spent time conditioning already so you're not out of shape and what little you lose from cutting back on it would easily be made up for later.

 

[ruckin]

Putting in work Ruck! Inspiring log here man and it's a thrill watching you chase your goals and get better for your sport. Loving it lol.

I'd maybe consider cutting back on some of your conditioning work till the leg heals up more. It's only adding more strain and cardiorespiratory fitness or endurance is much more easily gained and Retained than is strength or mass. That tells me that since you need this injury to heal up for the season you need to give it time to heal. Your strength training is more important at the moment as you've spent time conditioning already so you're not out of shape and what little you lose from cutting back on it would easily be made up for later.

Thank you doc that means a lot!

I actually haven't done any running in over a week I believe. I specifically went with stationary bike work tonight in order to avoid putting strain on my leg while still improving my fitness. The bike stuff doesn't put any stress on the injured part of my leg at all.

I'll definitely be avoiding anything that irritates my leg until it's better. Did you still mean to cut back on even the bike work, or did you not know that it doesn't stress my leg?

I figure if I can maintain my current fitness just by doing bike work then I'd be happy with that while my leg heals. Do you disagree?

 

[Docd187123]

Thank you doc that means a lot!

I actually haven't done any running in over a week I believe. I specifically went with stationary bike work tonight in order to avoid putting strain on my leg while still improving my fitness. The bike stuff doesn't put any stress on the injured part of my leg at all.

I'll definitely be avoiding anything that irritates my leg until it's better. Did you still mean to cut back on even the bike work, or did you not know that it doesn't stress my leg?

I figure if I can maintain my current fitness just by doing bike work then I'd be happy with that while my leg heals. Do you disagree?

I didn't realize you cut back to bike work only and wasn't sure if anything besides the squats hurt it.

If the bike work doesn't make it worse there's nothing wrong with keeping it to maintain your fitness.

 

[ruckin]

I actualy got to lift before work today for once, so that was nice. I usually perform a little bit better in the evenings though so this workout got off to a slow start this morning.

power clean: 255x1x7, 2 failed attempts at 8th single
Bench: 310x4x5
Paused parallel Squat: 325x3x6
Barbell rows: 225x8,8,8,10 (cheated on last couple reps)
Paused incline bench: 225x7x2
Shrugs: 445x12x3 (straps)
Barbell holds: 315x25 sec x2 (double overhand)
GHRs: bwx7x3
Weighted planks: 100x30 sec x2
Side raises: 45sx12x4

I started getting into it and waking up more after I finished benching. Missing that 8th single on my cleans was pretty disappointing but it just wasn't happening, so I moved on after the second failed attempt.

Other than that, this was a solid workout. Can't really complain. The paused squats only to parallel were pretty easy. Gonna bump them up another 10-20+ pounds next time.

 

[ruckin]

So I just realized that on my weighted planks, I no longer have any way to progress the same way I have been for the last few months. I've used a 100 pound dumbbell the last few workouts and it's time to add weight to them, but my gym's dumbbells only go up to 100s. It's already difficult enough to get a 100 lb dumbbell on my back when I'm laying down on my belly, I don't think I'd be able to do it with 2 dumbbells. Any ideas?

 

[Seven]

So I just realized that on my weighted planks, I no longer have any way to progress the same way I have been for the last few months. I've used a 100 pound dumbbell the last few workouts and it's time to add weight to them, but my gym's dumbbells only go up to 100s. It's already difficult enough to get a 100 lb dumbbell on my back when I'm laying down on my belly, I don't think I'd be able to do it with 2 dumbbells. Any ideas?

Have some hot chicks sit on your back...as many as possible.

 

[Seven]

If no hot ones, get whatever women that's available. Like the waitress.

 

[ruckin]

Lol I'll just start walking up to every girl in the gym asking "excuse me but do you happen to weigh 105 lbs? Great can you do me a favor?"

 

[Seven]

Lol I'll just start walking up to every girl in the gym asking "excuse me but do you happen to weigh 105 lbs? Great can you do me a favor?"

That'll work!! Seriously, how do you get a 100lb DB on your back???

 

[ruckin]

That'll work!! Seriously, how do you get a 100lb DB on your back???

I probably look like an idiot every time I do it but I don't care lol. I put it on the ground right next to where my lower back will be on the right side, lay down flat on my belly, and reach behind my back with my left arm, grab it, and drag it back across onto my lower back. Once it's kinda off the ground I'll use my other hand to help too. It's a pain in the butt but only takes a couple seconds so I don't mind. I can't think of any other way to load a lot of weight onto my back.

Edit: If I had someone else to help me I wouldn't be having this problem but I lift alone.

 

[Seven]

I probably look like an idiot every time I do it but I don't care lol. I put it on the ground right next to where my lower back will be on the right side, lay down flat on my belly, and reach behind my back with my left arm, grab it, and drag it back across onto my lower back. Once it's kinda off the ground I'll use my other hand to help too. It's a pain in the butt but only takes a couple seconds so I don't mind. I can't think of any other way to load a lot of weight onto my back.

Edit: If I had someone else to help me I wouldn't be having this problem but I lift alone.

Damn brother, that actually made my lower back hurt just reading it. You rugby players are some tough motherfuckers!!

How about a weighted vest?? I guess we're probably talk big $$$ idk, but you need it.

 

[ruckin]

Damn brother, that actually made my lower back hurt just reading it. You rugby players are some tough motherfuckers!!

How about a weighted vest?? I guess we're probably talk big $$$ idk, but you need it.

Lol thanks, I'm really just a big softy on the inside though. I don't really want to spend the money on a weighted vest to be honest. I'd feel like the biggest tool walking around my gym with that.

 

[ruckin]

Conditioning in the form of bike sprints again tonight. These are really getting old fast lol. Gotta do what I gotta do to keep getting better though.

I did 20 sprints again and increased to 20 second sprints, 40 seconds slow. I also stayed above 90 rpm for all of the last 10, as opposed to staying above 85 rpm for all of them like I've been doing for a while. Maintaining that slightly higher speed for the last half really made a difference in terms of difficulty. My thighs are still killing me and I finished 2 hours ago lol. I guess I'll stay above 90 for all 20 next time.

I'm off work and it's a rest day from training tomorrow so I'm heading to the beach with my friends. I'm so excited, I love the beach. Hopefully we'll hit up a buffet to destroy at some point too so I'll need to make sure I get 10,000+ calories down.

 

[ruckin]

Last night's workout:

Power cleans: 195x1x5
Paused strict Press: 190x4,4,4,4,7
Paused parallel squats: 225x3x3
Deadlift: 475x1x11 in 8 min
Paused incline bench: 225x7,9
Chins: 266x5,5,5,6
Curls: 45sx10x4

Another great workout. Cleans and squats were intentionally light to allow recovery, so the workout was primarily about my press, deadlift, and incline bench, all of which went great! I think I'm gonna have to increase my press weight to 200 next time so that the first 4 sets are somewhat challenging, and I think I'm gonna up the weight I'll use on my deads by more than 10 pounds next time. Hell maybe I'll just say fuck it and increase that working set weight I use to 495. I'd feel kinda silly having 490 on there lol... Wow I can't believe I'm almost up to 500 as my working set weight on those. It was only a few weeks ago I remember using 405, and if I remember correctly I started my cycle doing that deadlift workout with 365!

Oh yeah and paused incline bench went way better than I expected too. I wasn't sure if I'd even get more than 2 sets of 7 like I did last workout, so getting 9 on the second set felt awesome!


No work today so I'm gonna sit around and eat and relax all day, and then I have to get in some bike sprints for conditioning tonight.

Song of the day:

 

[ruckin]

I BENCHED 315 FOR 6 REPS TONIGHT... ON MY FIFTH SET!!!

OH!

HELL!

YEAH!

I'm stoked! First time I've ever done 3 plates for reps and I got 6 on my last working set! I'm so happy 375 is definitely within reach by the end of my cycle in a couple weeks.

I'm update with the whole workout in the morning cause I'm so tired now, but I just wanted to share my excitement about that with everyone

 

[ruckin]

2 days ago:

Bike sprints: 20 seconds @ 90+ rpm, 40 seconds slow for 20 total sprints.

This was brutal as always when I do these.


Yesterday:

power clean: 255x1x8
Bench: 315x4,4,4,4,6
Paused parallel Squat: 345x3x6
Barbell rows: 230x8x4
Paused incline bench: 225x8x2
Shrugs: 455x12x3 (straps)
Barbell holds: 315x26,24 sec (double overhand)
GHRs: bwx7,7,9
Weighted planks: 100x30,32 sec
Side raises: 45sx12x4

I'm still so happy about my bench It was weird, the first 4 sets went pretty shitty actually, maybe it was a mental thing and I was subconsciously intimidated by the weight, but for whatever reason on that last set the 315 just felt a lot lighter. I was gonna plan to take a deload workout on Friday but I'm going on a short trip next week, leaving on Sunday, so I'll just wait til I'm gone to deload a little so I can get one last good workout in on Friday before I leave and take that trip to relax a little.

 

[Seven]

I BENCHED 315 FOR 6 REPS TONIGHT... ON MY FIFTH SET!!!

OH!

HELL!

YEAH!

I'm stoked! First time I've ever done 3 plates for reps and I got 6 on my last working set! I'm so happy 375 is definitely within reach by the end of my cycle in a couple weeks.

I'm update with the whole workout in the morning cause I'm so tired now, but I just wanted to share my excitement about that with everyone

Congrats brother!!! Didn't I tell ya a while back you would be good for 10reps with 315??? Lol

2 days ago:

Bike sprints: 20 seconds @ 90+ rpm, 40 seconds slow for 20 total sprints.

This was brutal as always when I do these.


Yesterday:

power clean: 255x1x8
Bench: 315x4,4,4,4,6
Paused parallel Squat: 345x3x6
Barbell rows: 230x8x4
Paused incline bench: 225x8x2
Shrugs: 455x12x3 (straps)
Barbell holds: 315x26,24 sec (double overhand)
GHRs: bwx7,7,9
Weighted planks: 100x30,32 sec
Side raises: 45sx12x4

I'm still so happy about my bench It was weird, the first 4 sets went pretty shitty actually, maybe it was a mental thing and I was subconsciously intimidated by the weight, but for whatever reason on that last set the 315 just felt a lot lighter. I was gonna plan to take a deload workout on Friday but I'm going on a short trip next week, leaving on Sunday, so I'll just wait til I'm gone to deload a little so I can get one last good workout in on Friday before I leave and take that trip to relax a little.

Great lookin' workout as always ruck!!

No weighted vest for planks?? Jk Lol

 

[ruckin]

Congrats brother!!! Didn't I tell ya a while back you would be good for 10reps with 315??? Lol




Great lookin' workout as always ruck!!

No weighted vest for planks?? Jk Lol

Thank you!

Lol I can't imagine being able to get 315 for 10... I guess now that I think about it I'm not really that far away from being able to though. 30-40 more pounds on my 1rm and I probably can.

Man I just don't have the money to throw around to justify buying a weighted vest haha

 

[ruckin]

Yesterday (thursday):

Bike sprints: 16 sprints, 15 seconds each w/ 45 seconds slow between. I increased the resistance on the bike just one level and it make them so much harder. My legs were on fire after only 5 sprints. Getting through 16 was awful.

Sadly I screwed something up and didn't have any time to lift today, and I'm crazy busy tomorrow too so I'm gonna try to fit in a short deload workout at some point. Probably first thing in the morning before work.

 

[ruckin]

Pre workout today: 2 double cheeseburgers from 5 guys