Workout Log - On Cycle

[michaltyler]

Hey guys, I've been switching up my routine a lot lately, going for more volume, and I need to start keeping track of my numbers because I don't have any solid benchmarks to compare my recent progress against. Hoping this log will help keep me more accountable and organized with keeping track of my workouts.

Current Stats:
Height: 5'9"
Weight: 190#
BF: <10%

Raw lifts/times:
Squat: 475#
Deadlift: 565#
Bench: 405# (Hurt my shoulder AGAIN last time I maxed, I'll be sticking to DB and machines)
2 mile run: 14:36 (APFT - cardio dropped a LOT, use to get <13:00 every time)
12 mile weighted ruck: 03:07:00 (mountainous terrain)

Goal Stats: I WAS going for raw strength, but I am waiting to be slotted for SFQC and I need to start focusing on volume and endurance. Hopefully I can still get stronger though...
Weight: 200#
BF: <10%

Goal lifts/times:
Squat: 500#
Deadlift: 600#
Bench: 405# (with no pain)
2 mile run: <13:00
12 mile weighted ruck: <03:00:00

DIET: Right now, I am tracking an average of ~3,500 calories a day. I meal prep every Sunday, mostly consisting of chicken, red meats, fish, brown rice, sweet potatoes, broccoli, fruit, and protein shakes. Not too concerned with diet. I know how important it is, and I've gotten pretty good at keeping it in check.

CYCLE: I'm currently on week 4 of my first cycle.
Test E - 750mg/wk (375mgx2)
HCG - 500iu/wk (250iux2)
Adex - 0.25 E3D

PCT will be nolva (40/30/20/20) and clomid (50/25/25/25)

TRAINING: Currently I'm doing a push/pull/leg routine, but I'll be adding in a lot more cardio stuff in the next couple weeks.
Sample:
Mon: Pull
Tues: Push
Wed: Legs
Thur: Rest
Fri: Pull
Sat: Push
Sun: Legs

Today is leg day, so I'll post up my workout afterwards.

 

[ruckin]

Good stuff man, very impressive stats, especially considering the running.

 

[michaltyler]

Haha well thanks... but I haven't started running yet, except for an APFT I had last month where I got the 14:36... But I'm gonna have to start running now...

 

[Millard]

Very impressive stats. I've always had troubling balancing bodybuilding/strength goals with my endurance goals. There are not a lot of people in actively pursuing both at the same time. What type of cardio/endurance training do you have planned? I'll be following.

 

[michaltyler]

Very impressive stats. I've always had troubling balancing bodybuilding/strength goals with my endurance goals. There are not a lot of people in actively pursuing both at the same time. What type of cardio/endurance training do you have planned? I'll be following.

Thanks! In the past, I've had success using sprinting drills and weighted rucks to increase endurance while losing minimal strength. Also, I'll start using 3RM as benchmarks as opposed to 1RM. Hopefully with the addition of exogenous testosterone I will be able to advance in both areas using this same method.
I plan on introducing endurance training slowly at first (ie. once a week), and slowly increase over the next few months.
Thanks for following!

 

[mission2]

Good lifts for sure. I'll be following.

 

[michaltyler]

Fuck. Not a good way to start a log...I strained my left quad tonight. Here's what I got done:

(1 minute rests between sets)
Squat:
225x10
225x10
365x5
365x5
365x5
365x5
365x4 << fucked on #4

...and that's all she wrote.
I left immediately so I could get some ice on it. Might have to skip leg day on Sunday to let it heal all the way, but we'll see.

 

[hotdog23]

Give it 10 days. Focus on glute and ham work in meantime. Very nice lifts for your size. And @ sub 10%... Well done sir. Imagine a lot of that is god given

 

[michaltyler]

Give it 10 days. Focus on glute and ham work in meantime. Very nice lifts for your size. And @ sub 10%... Well done sir. Imagine a lot of that is god given

Will do. Doubling my BCAAs in the meantime.
And thanks, it WAS god given till about 4 weeks ago

 

[michaltyler]

I was a shit bag yesterday and didn't go to the gym... In my defense, I could hardly walk down the stairs. With a combination of a quad strain and PIP (in the same quad), I was lucky to get to work haha. But my quad is feeling a lil better today, and I'm looking forward to my pull workout (basically back/bis) tonight.

 

[michaltyler]

So turns out I had an infection from my pin on Wednesday. Got me on antibiotics now, but my quad still hurts from straining it last week. Got some whatman filters coming tomorrow so I can filter my gear like a big boy. Hit "push" on Friday and "pull" on Saturday, workouts below. Going in today to do some light leg work and stretching.
Weight this morning: 193

ALL EXERCISES PERFORMED 4:1 (eccentric:concentric)

Pull
(rest between sets, 30-45 sec)
-Cable row - 4x12x200#
-Wide grip Lat pull down - 4x12x220# <<supersetted with...
-Straight arm push down - 4x12x100#
-Single arm DB row - 4x12x80# << supersetted with...
-Reverse grip lat pull down - 4x12x180#
-Machine row (underhand) - 7x12x180#
-Straight leg deadlift - 4x12x225 <<supersetted with...
-Hammer curls - 4x12x35#
-Iso DB preacher curls - 4x12x40#,35#
-Alt Sup DB curls - 7x12x30#,25#

Push
(rest between sets, 30-45 sec)z
-Flat bench press - 4x12x225#
-Incline DB press - 4x12x90#,90#,85#,85#
-Decline bench press - 3x10x315#,295#,295#
-Cable crossover - 4x15-20x120#
-Pec deck - 7x12x100#
-Tri cable ext - 4x12x220#
-BTH Tri press - 4x12x90#,85#
-Tri cable ext (rope) - 7x12x120#

 

[michaltyler]

Yesterday's leg work was boring. Couldn't utilize my quad at all, so I did a lot of biking, some straight leg deadlift, leg curls, and then stretched. Not worth posting weights, was more of an active rest day than anything. Bloods scheduled for Wednesday, I'll post results here and in Lab testing forum. If TT is less than 5x, I'm gonna switch to the other Test E I have.

Got my filtration stuff, any tips? I have a general idea on how to filter, but I've never actually done it. Any pointers are welcome.

 

[michaltyler]

Worked chest/tris last night. Workout below. Getting bloods this afternoon (48hrs post pin), pretty sure the shits underdosed though...
Filtered my gear last night, shit took a lot longer than I expected. Got a forearm pump from it haha gonna pick up a caulk gun for next time.

Push
(rest between sets, 30-60 sec)
-Incline bench press - 4x10x245#,225#
-Decline DB press - 4x12x90#
-Flat bench press - 4x12x225#,215#,205#
-Underhand cable crossover - 4x12x100#
-Cable crossover - 4x12x120#
-Pec deck - 7x12x100#
-Tri cable ext - 4x12x220#
-Tri cable ext (rope) - 7x12x120#,110#,100#
-Dips - 3x15-20xBW << supersetted with...
-Diamond push ups - 3x15-20xBW

 

[michaltyler]

WEDNESDAY

Pull
(rest between sets, 30-45 sec)
-Cable row - 4x12x200#
-Wide grip Lat pull down - 4x12x220# <<supersetted with...
-Straight arm push down - 4x12x100#
-Reverse grip lat pull down - 4x12x200#
-Barbell row (underhand) - 7x12x225#
-Wide grip Row (machine) - 3x20x90#
-Seated Alt Supinated DB Curl - 4x12x35#
-Seated Alt Hammer DB Curl - 4x12x45#,40#
-Double bicep cable curl - 7x12x60#

THURSDAY - Pin

Legs (still recovering from quad strain)
(rest between sets, 30-45 sec)
-Bike (Interval Training) - 30 minutes
-Squat (pause reps) - 5x10x225# (felt okay, slight pain)
-Straight leg deadlift - 5x10x225#
-Lying leg curl - 7x12x125#
-Seated calf raises - 7x12x160#,145#

Should get blood work back soon...

 

[MEEKmlz]

What happened to ur cycle log ? Havent worked out for 12 days?

 

[michaltyler]

What happened to ur cycle log ? Havent worked out for 12 days?

Sorry guys. I'm at a military course getting my ass kicked, I'm sitting at about 193, but I've leaned up a lil more. Prolly lost a lot of strength, but my cardio/endurance is getting put to the test all the damn time.
Ever heard of "Horsemen" program? We do a workout from that every day. Not enough free time to post logs though, I'm lucky if I get 5 hours of sleep.
FYI though, my week 5 bloods came back at 2900 (on 750mg/wk), so shit was super underdosed. Switched it up and feeling the difference. But pip has been a bitch to put up with while doing these fucking workouts and shooting drills. Quads fucking hurt.
Only got 2 weeks left here though. Thinking about cutting my cycle short...? Any suggestions?
How's pip in virgin glutes?