As usual special thanks goes out to heavyiron, chez and the whole IML rep crew. You guys always hook me up. Had my product since Monday but actually broke my phone the same day. Wanted to wait till I could do my detailed style logs as usual. My new phone and case lol, should be here some time this morning or afternoon so I will get pics of my products up tonight and starting pics either tonight or some time tomorrow. First doses will be taken tomorrow morning.
Sponsored Product Dosing:
I will be dosing the Deca-drol as suggested 3 caps a day. Probably do one upon waking, another cap with my preworkout meal and then a cap with my post workout meal (not my shake).
T3 will start @ 25 mcg upon waking for the first 7 days, 50 mcgs (25 upon waking & 25 at lunch) for the 2nd 7 day period, 75 mcgs (50 upon waking & 25 at lunch) for the 3rd 7 day period & 100 mcgs (50/50) for 14 days (weeks 4 & 5). I will then taper down the same way.
Diet/Supplements:
This is what my usual plan is on training days and I have actually been sticking with pretty well.
Meal 1: 4 whole eggs, 2 c dry quick oats, 3/4 c low fat chocolate milk (Purus Labs Organ Shield)
Meal 2-5: 4-5 oz. chicken tenderloin or 93/7 ground beef & 1/4 c uncooked medium grain rice (30 mh Zinc, 400 mcg folic acid, 4,000 mg CLA)
Pre-workout: add caffeine & Purus Labs Condense (just stopped using creatine but I will add back in soon)
Intra-workout: usually 50-75 g of carbs from Gatorade powder. Soon I will have Cytocarb and Purus Labs AminoD and will drop the carbs from Gatorade down to just 25 g and add the rest in cytocarb.
Post-Workout: Vitamin E and Multivitamin. Creatine will be added back here as well.
Meal 6: same as Meal 1 (post workout)
Meal 7-8: same as Meals 2-5 (2,000 mg fish oil and 81 mg aspirin)
I have been throwing in some peanut butter as need to fill in the extra calories that I need. Been hitting between 4300-4500 calories. I will soon be adding some olive oil to my
shakes for extra fats and to increase my overall calorie intake.
Every 5th day I take a rest day now. On this day I cut out 1 c of oats from each shake and go for at least 3500 cal on that day. Try to have macros at least BW protein, 2xBW Carbs and fats at 85 or higher.
As you may tell my goal right now is SIZE. Macros are usually around a liitle less than 300 g protein, high 500's on carbs and fats alittle over 100.
I have gained 5 good pounds in the last 4-6 weeks eating like this and I am hoping that decadrol/t3 will help me with another 5-10.
Training:
No cardio as usual lol. My split looks like this...
Day 1: Arm & Shoulders/Traps
Day 2: Legs
Day 3: Back & Biceps
Day 4: Chest & Triceps
Rest & Repeat
Just recently switch from Mountain Training principles to FST-7 style training. Lately I have been able to really work my target muscles with just straight sets so I figured a change to FSTY-7 was a good idea. My main focus is of course to bring up my arms. the days I do a arms I am using lower volume per workout but with the frequency I will be hitting the more overall volume through the same period of time. Pretty much everything is between 8-12 reps now. 4 movements for back, quads & chest, which one exercise will always be done in FST-7 fashion. the arm workouts will have only 2 exercises for biceps or triceps. Shoulders/Traps will change the volume up depending on if I am training alone or have people joining in. Yesterday I trained alone and did two exercises for side delts, rear delts and traps. The first movement would only be 3 straight sets and then I would follow up with a exercise for each with a fst-7 style movement. On leg days I also do hamstrings and calves. two movements for each one of each done as fst-7 sets. The rest days have really been helping. Probably could use 2 days a week but I just like lifting.
Water/Sodium:
I am taking in a lot of extra sodium and water right now. Usually 120 oz between meals 1 & 5, 40-60 oz. intra workout and the another 40-60 post workout. Salt is being added to all my meals that I eat rice with. Love me some Morton's lol.
For Strength Comparison:
Not real concerned with strength right now but will be nice to see how my lifts increase. These are lifts I have hit in the last two weeks on exercises that I plan on being staples through the log.
Chest:
(Chest days begin with a pre-fatigue, followed by a Incline press movement, then a flat press movement and finished with a FST-7 fly movement.)
Incline Barbell Bench: 4 sets of 8-12 reps with 225 lbs.
Incline Dumbbell Bench: 110x9 on top set of 4 sets.
Flat Barbell Bench: 315x5 and 275 for 3 sets of 8-10 reps
Flat Dumbell Bench: 140x8 on top sets of 4 sets.
Back:
(Back days usually have a pre-fatigue of pullovers, two row movements and two vertical pull movements)
Pull-downs: My top sets are usually 180-210 pounds for 8-12 reps right now.
Seated Cable Rows: Tops sets are usually around the same poundages as pull-downs.
Dumbbell Rows: 4 sets of 8-12 reps with 100's. Very strict form.
Pull-ups: Neutral grip I got sets of a good 8-10 reps the other day.
*Side Note: I am not deadlifting anymore and it saddens me. But Deadlift makesit where I am unable to squat and I am not able to pull decents numbers anymore so no use really.
Quads:
(Quads are pre-fatigued with either Leg Press or Leg extensions)
Back Squats: got a decent 4 sets of 8 reps with 315 the other day. This is a good start for me because I have been on the come back road from a injury for a while.
Hamstrings:
Just doing a stiff leg movement followed by fst-7 style leg curls right now and using little weights.
Calves:
Will be switching back and fourth from doing a seated raise for 4 sets and a straight leg raise in fst-7 fashion and vice versa.
Arms:
For biceps I have been starting with a Hammer or Reverse curl movement for 3 working sets and then I move on to a pumping style movement for fst-7. Doing dumbbell hammer curls for 8-12 reps with weights between 40-50 pounds. Would like to get this up to 50-60 pounds without sacrificing mind muscle connection.
Traps:
Depends on if I have training partners or not on this day. Some days will either be just a heavy movement for 10-15 reps and 4 sets or just a pumping style movement for 7 sets of 8-12 reps. Some days might have both.
Shoulders:
I no longer do overhead pressing do to my huge imbalance with my rear delts. I have good rear delts its just front delts are probably my best body part. I do only side laterals and rear lateral movements. Weights don't really matter to me here. Volume will change just like with traps.
*I hardly ever training forearms directly cause I have injury prone wrist and its just no worth it.
Awwwww yea, got my new phone, verizon is a butch though and didn't send me my case that I paid extra for next day delivery. Gotta go a day without breaking this one.
Starting the log today. Just took a cap of deca-drol and 25 mcg of T3.
The goodies:
I am going to use this as my starting pic. It was taken on October 8th post workout before my shake. I weighed 244.0 lbs. I only do morning weight on Saturdays. I have been 237-239 on those mornings.
Actually pretty happy with the size I'm already putting on. I will get a morning pic up on Saturday so I will have that as a comparison pic as well.
Also forgot to include just up my aromasin dose up to 17.5 ED. Having a hard time controlling the nips lately.
Sponsored Product Dosing:
I will be dosing the Deca-drol as suggested 3 caps a day. Probably do one upon waking, another cap with my preworkout meal and then a cap with my post workout meal (not my shake).
T3 will start @ 25 mcg upon waking for the first 7 days, 50 mcgs (25 upon waking & 25 at lunch) for the 2nd 7 day period, 75 mcgs (50 upon waking & 25 at lunch) for the 3rd 7 day period & 100 mcgs (50/50) for 14 days (weeks 4 & 5). I will then taper down the same way.
Diet/Supplements:
This is what my usual plan is on training days and I have actually been sticking with pretty well.
Meal 1: 4 whole eggs, 2 c dry quick oats, 3/4 c low fat chocolate milk (Purus Labs Organ Shield)
Meal 2-5: 4-5 oz. chicken tenderloin or 93/7 ground beef & 1/4 c uncooked medium grain rice (30 mh Zinc, 400 mcg folic acid, 4,000 mg CLA)
Pre-workout: add caffeine & Purus Labs Condense (just stopped using creatine but I will add back in soon)
Intra-workout: usually 50-75 g of carbs from Gatorade powder. Soon I will have Cytocarb and Purus Labs AminoD and will drop the carbs from Gatorade down to just 25 g and add the rest in cytocarb.
Post-Workout: Vitamin E and Multivitamin. Creatine will be added back here as well.
Meal 6: same as Meal 1 (post workout)
Meal 7-8: same as Meals 2-5 (2,000 mg fish oil and 81 mg aspirin)
I have been throwing in some peanut butter as need to fill in the extra calories that I need. Been hitting between 4300-4500 calories. I will soon be adding some olive oil to my
shakes for extra fats and to increase my overall calorie intake.
Every 5th day I take a rest day now. On this day I cut out 1 c of oats from each shake and go for at least 3500 cal on that day. Try to have macros at least BW protein, 2xBW Carbs and fats at 85 or higher.
As you may tell my goal right now is SIZE. Macros are usually around a liitle less than 300 g protein, high 500's on carbs and fats alittle over 100.
I have gained 5 good pounds in the last 4-6 weeks eating like this and I am hoping that decadrol/t3 will help me with another 5-10.
Training:
No cardio as usual lol. My split looks like this...
Day 1: Arm & Shoulders/Traps
Day 2: Legs
Day 3: Back & Biceps
Day 4: Chest & Triceps
Rest & Repeat
Just recently switch from Mountain Training principles to FST-7 style training. Lately I have been able to really work my target muscles with just straight sets so I figured a change to FSTY-7 was a good idea. My main focus is of course to bring up my arms. the days I do a arms I am using lower volume per workout but with the frequency I will be hitting the more overall volume through the same period of time. Pretty much everything is between 8-12 reps now. 4 movements for back, quads & chest, which one exercise will always be done in FST-7 fashion. the arm workouts will have only 2 exercises for biceps or triceps. Shoulders/Traps will change the volume up depending on if I am training alone or have people joining in. Yesterday I trained alone and did two exercises for side delts, rear delts and traps. The first movement would only be 3 straight sets and then I would follow up with a exercise for each with a fst-7 style movement. On leg days I also do hamstrings and calves. two movements for each one of each done as fst-7 sets. The rest days have really been helping. Probably could use 2 days a week but I just like lifting.
Water/Sodium:
I am taking in a lot of extra sodium and water right now. Usually 120 oz between meals 1 & 5, 40-60 oz. intra workout and the another 40-60 post workout. Salt is being added to all my meals that I eat rice with. Love me some Morton's lol.
For Strength Comparison:
Not real concerned with strength right now but will be nice to see how my lifts increase. These are lifts I have hit in the last two weeks on exercises that I plan on being staples through the log.
Chest:
(Chest days begin with a pre-fatigue, followed by a Incline press movement, then a flat press movement and finished with a FST-7 fly movement.)
Incline Barbell Bench: 4 sets of 8-12 reps with 225 lbs.
Incline Dumbbell Bench: 110x9 on top set of 4 sets.
Flat Barbell Bench: 315x5 and 275 for 3 sets of 8-10 reps
Flat Dumbell Bench: 140x8 on top sets of 4 sets.
Back:
(Back days usually have a pre-fatigue of pullovers, two row movements and two vertical pull movements)
Pull-downs: My top sets are usually 180-210 pounds for 8-12 reps right now.
Seated Cable Rows: Tops sets are usually around the same poundages as pull-downs.
Dumbbell Rows: 4 sets of 8-12 reps with 100's. Very strict form.
Pull-ups: Neutral grip I got sets of a good 8-10 reps the other day.
*Side Note: I am not deadlifting anymore and it saddens me. But Deadlift makesit where I am unable to squat and I am not able to pull decents numbers anymore so no use really.
Quads:
(Quads are pre-fatigued with either Leg Press or Leg extensions)
Back Squats: got a decent 4 sets of 8 reps with 315 the other day. This is a good start for me because I have been on the come back road from a injury for a while.
Hamstrings:
Just doing a stiff leg movement followed by fst-7 style leg curls right now and using little weights.
Calves:
Will be switching back and fourth from doing a seated raise for 4 sets and a straight leg raise in fst-7 fashion and vice versa.
Arms:
For biceps I have been starting with a Hammer or Reverse curl movement for 3 working sets and then I move on to a pumping style movement for fst-7. Doing dumbbell hammer curls for 8-12 reps with weights between 40-50 pounds. Would like to get this up to 50-60 pounds without sacrificing mind muscle connection.
Traps:
Depends on if I have training partners or not on this day. Some days will either be just a heavy movement for 10-15 reps and 4 sets or just a pumping style movement for 7 sets of 8-12 reps. Some days might have both.
Shoulders:
I no longer do overhead pressing do to my huge imbalance with my rear delts. I have good rear delts its just front delts are probably my best body part. I do only side laterals and rear lateral movements. Weights don't really matter to me here. Volume will change just like with traps.
*I hardly ever training forearms directly cause I have injury prone wrist and its just no worth it.
Awwwww yea, got my new phone, verizon is a butch though and didn't send me my case that I paid extra for next day delivery. Gotta go a day without breaking this one.
Starting the log today. Just took a cap of deca-drol and 25 mcg of T3.
The goodies:
I am going to use this as my starting pic. It was taken on October 8th post workout before my shake. I weighed 244.0 lbs. I only do morning weight on Saturdays. I have been 237-239 on those mornings.
Actually pretty happy with the size I'm already putting on. I will get a morning pic up on Saturday so I will have that as a comparison pic as well.
Also forgot to include just up my aromasin dose up to 17.5 ED. Having a hard time controlling the nips lately.
