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First time Halo and 4Andro cutting/recomp cycle log

Friday: felt good. diet was on point. still feeling the slower recovery but nothing I can't push through.

A:
Leg Press: 845x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x10
Concentration Curls: 30x9
Triceps Pushdown(rope attachment): 80x8
standing calf raises(squat machine): 250x19
cable upright row: 110x12

Saturday: glad it's the weekend. didn't sleep very well so it took me a while to get going. feeling good otherwise.

I weighed in at 166 pounds which is exactly the same as last week. so after 1 week of pct I haven't lost any weight or strength so far so good =) waist stayed the same as well at 28.5inches.
I also noticed my sex drive increasing big times again. random boners all the time haha. guess the nolva is working.

workout was good felt awesome in the gym.

B:
Romanian Deadlift: 265x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x12 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 30x8
Triceps Pushdown(rope attachment): 80x8
seated calf raise machine: 115x20
Side Laterals (cable): 20x12
Reverse Flyes (machine): 85x12

I also attached some update pics. that's 1 week into pct. don't think much has changed since my last week on cycle.

Sunday: rest day
 

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ebfitness said:
Awesome, bud...keep at it!
Click to expand...

thanks brother. I think the Nolva and UM are working great. I feel better every day.

Monday: felt good and ready for the workout. first time during pct that I really looked forward to the gym.
diet was on point and the workout was good. still haven't lost any strength.

A:
Leg Press: 845x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x10
Concentration Curls: 30x9
Triceps Pushdown(rope attachment): 80x8
standing calf raises(squat machine): 250x19
cable upright row: 110x12
 
Tuesday: was a good day. felt pretty motivated to hit the gym and had a good session. diet was on point.
still haven't lost any strength. don't get me wrong the workouts definitely feel harder than on cycle. but I haven't had to lower the weights anywhere at most I lost maybe 1 rep on some exercises.

the workout itself was good but the freaking gym was so crowded I had to wait for a lot of equipment towards the end-_- all those people that think they can get ready for the beach in two weeks are back as it seems...

B:
Romanian Deadlift: 265x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 30x8
Triceps Pushdown(rope attachment): 80x8
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x12
 
fobz said:
the workout itself was good but the freaking gym was so crowded I had to wait for a lot of equipment towards the end-_- all those people that think they can get ready for the beach in two weeks are back as it seems...
Click to expand...
I know...I just picked up 2 new clients. ;)
 
ebfitness said:
I know...I just picked up 2 new clients. ;)
Click to expand...

hehe well I'm happy for you :cool:
just keep in mind that while you are doing good all other iron addicts suffer ;)

I mean I'm happy for and support the people that find the motivation and will to start working out. it just annoys me when people hold up machines to socialize.

gonna go to the gym at 4am tomorrow morning to avoid the crowd for a while.
 
fobz said:
hehe well I'm happy for you :cool:
just keep in mind that while you are doing good all other iron addicts suffer ;)

I mean I'm happy for and support the people that find the motivation and will to start working out. it just annoys me when people hold up machines to socialize.

gonna go to the gym at 4am tomorrow morning to avoid the crowd for a while.
Click to expand...
Ha, from fierce1's log:

ebfitness said:
Ugh...gym socialites. Whether it's just me, or I'm with a client, I'll walk right up to the station they're blocking/not using and just start working in. I'm sure they all hate me...good.
Click to expand...
 
ebfitness said:
Ha, from fierce1's log:
Click to expand...

haha that's awesome =) I should start doing that.

Wednesday: felt good no sides to report. diet was on point. workout was good and intensity was also good.

A:
Leg Press: 845x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x10
Concentration Curls: 30x9
Triceps Pushdown(rope attachment): 80x8
standing calf raises(squat machine): 250x19
cable upright row: 110x12

Thursday: had an early morning workout today. it was awesome no gym socialites :D diet is on point so far.
gonna get my shoulder looked at later today hopefully it's nothing too serious.

the workout was good and intensity was high. haven't lost any strength even though I trained fasted.

B:
Romanian Deadlift: 265x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 30x8
Triceps Pushdown(rope attachment): 80x8
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13

 
fierce1 said:
keep it up great work
Click to expand...

thanks brother I appreciate it.

sorry for the delayed update it has been a crazy week.

Friday: diet was on point. felt good but sore haha. went to see a shoulder specialist thursday he suspects a SLAP tear so I have to get an MRI done Monday.

A:
Leg Press: 845x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x10
Concentration Curls: 30x9
Triceps Pushdown(rope attachment): 80x8
standing calf raises(squat machine): 250x19
cable upright row: 110x12

Saturday: took a rest day and had a big a** cheat meal. probably overdid it :rolleyes:
I took eb's advice and took a few razor's cut and man I gotta say this stuff really works. just 24h after the cheat meal I'm back to a water retention/bload level where it usually takes me a week to get to. I love this stuff.

Sunday: felt a little sluggish but also nice and full because of all the carbs. workout was good. pumps were insane.

 B:
Romanian Deadlift: 265x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 30x8
Triceps Pushdown(rope attachment): 80x8
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13

so far after 2 weeks of PCT I haven't lost any strength. so I would say that's a big success =) I'll keep you guys posted.

Monday: had my MRI this morning all went good. gotta wait til Thursday to discuss the results with the Dr.
I really hope he is wrong with his suspicion about the SLAP tear because that would suck big time.

gonna work out after work today.
 
Glad you're enjoying the Razor Cuts! And good luck with the shoulder results. Remember, surgery isn't always the best option...so be sure to ask about that.
 
ebfitness said:
Glad you're enjoying the Razor Cuts! And good luck with the shoulder results. Remember, surgery isn't always the best option...so be sure to ask about that.
Click to expand...

thanks eb I definitely will. surgery would set me back big time so if I can get around it I will.
just getting tired of just doing weighted push-ups for chest. I want to do bench and flyes etc again =)
also can't really do any overhead movements -_- I will definitely keep you posted and I just hope for the best. definitely won't let it take me down.
 
Monday: diet was on point and no sides to report. start of week 3 of pct so far everything is going fine.

workout was good

A:
Leg Press: 845x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x10
Concentration Curls: 30x9
Triceps Pushdown(rope attachment): 80x8
standing calf raises(squat machine): 250x19
cable upright row: 110x12

Tuesday: diet was on point. feeling good (besides my shoulder). I have been fairly low with my calories the past 3 days because of my cheat and I still haven't lost any strength which is surprising to me. maybe the PCT brings my test levels up faster than I thought =)

B:
Romanian Deadlift: 265x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 30x8
Triceps Pushdown(rope attachment): 80x8
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13
 
fobz said:
Monday: diet was on point and no sides to report. start of week 3 of pct so far everything is going fine.

workout was good

A:
Leg Press: 845x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x10
Concentration Curls: 30x9
Triceps Pushdown(rope attachment): 80x8
standing calf raises(squat machine): 250x19
cable upright row: 110x12

Tuesday: diet was on point. feeling good (besides my shoulder). I have been fairly low with my calories the past 3 days because of my cheat and I still haven't lost any strength which is surprising to me. maybe the PCT brings my test levels up faster than I thought =)

B:
Romanian Deadlift: 265x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Chest supported Dumbbell Row (elbows out): 65x10
Leg Extensions: 160x11
Incline Dumbbell Curl: 30x8
Triceps Pushdown(rope attachment): 80x8
seated calf raise machine: 115x20
Side Laterals (cable): 20x11
Reverse Flyes (machine): 85x13
Click to expand...
Sounds good!
 
Wednesday: no sides to report. hungry like a bear but stuck to my diet (which is still lower than usual). I still haven't lost any strength that's pretty awesome.

A:
Leg Press: 845x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x10
Concentration Curls: 30x9
Triceps Pushdown(rope attachment): 80x8
standing calf raises(squat machine): 250x19
cable upright row: 110x12

Thursday: gonna find out about my shoulder today. will decide after the doc if I'm going to work out or not.
I will keep you guys posted.
 
fobz said:
Wednesday: no sides to report. hungry like a bear but stuck to my diet (which is still lower than usual). I still haven't lost any strength that's pretty awesome.

A:
Leg Press: 845x11
Weighted Chin-up: BW+25x10
Weighted Push-Ups: BW+70x11 (total of 60 reps)
Wide Grip Cable Rows: 130x11
Seated Leg Curls: 130x10
Concentration Curls: 30x9
Triceps Pushdown(rope attachment): 80x8
standing calf raises(squat machine): 250x19
cable upright row: 110x12

Thursday: gonna find out about my shoulder today. will decide after the doc if I'm going to work out or not.
I will keep you guys posted.
Click to expand...
Just keep working around that injury!
 
alright so I have osteoarthrosis in my AC joint. I got a cortisone injection into the joint and am not allowed to lift weights for the next 4 days (will do some cardio though). after that I am only allowed to lift light weights and don't do any overhead movements /movements that aggravate it for the next 4 to 6 weeks. if that resolves it and it doesn't returned I'm good otherwise I would have to get surgery.

if you guys have any input on a possible new routine to at least maintain current muscle mass while assisting recovery I'm all ears =) trying to figure things out because I definitely want to avoid surgery if possible.
 
fobz said:
alright so I have osteoarthrosis in my AC joint. I got a cortisone injection into the joint and am not allowed to lift weights for the next 4 days (will do some cardio though). after that I am only allowed to lift light weights and don't do any overhead movements /movements that aggravate it for the next 4 to 6 weeks. if that resolves it and it doesn't returned I'm good otherwise I would have to get surgery.

if you guys have any input on a possible new routine to at least maintain current muscle mass while assisting recovery I'm all ears =) trying to figure things out because I definitely want to avoid surgery if possible.
Click to expand...
Big, compound movements that don't irritate your shoulder will help maintain/build mass and burn fat: squats, deadlifts, bent over rows. I would kill legs in general, working them alone will help release GH, build muscle and burn a ton of cals. For upper body...just do anything that doesn't hurt!
 
ebfitness said:
Big, compound movements that don't irritate your shoulder will help maintain/build mass and burn fat: squats, deadlifts, bent over rows. I would kill legs in general, working them alone will help release GH, build muscle and burn a ton of cals. For upper body...just do anything that doesn't hurt!
Click to expand...


thanks eb I will definitely do that. can't wait until those 4 days are over and I can at least lift again. haven't had a deload in a long time so I'm just gonna use those 4 days as deload and then start hitting legs and compound movements hard. and some easy upper body to strengthen shoulder and aid recovery. hope this all gets resolved soon so I can work out my chest and shoulders properly again =)
 
sorry for the absence. not much to report had to take the alst 4 days off the gym. going back at it today =)

not 100% sure on my new routine yet but it will probably be legs one day and whatever I can do for upper body the next. something like Monday: Legs, Tuesday: upper body, Wednesday: Cardio, Thursday: Legs, Friday: upper body, Saturday: Cardio Sunday: Rest

maybe I'll just alternate legs and upper body 6 times a week and throw cardio in whenever I feel like it.
gotta figure out first which exercises hurt etc. to make a solid plan
 
Last edited:
tried to put together a plan. I might have to go low weight high reps for more exercises than planned depending on if they cause pain or not.

what do you guys think does that look like a solid plan for the next 6 weeks? I could not think of a chest exercise that doesn't cause pain or that doesn't aggravate the ac joint =( triceps is a little tricky as well because all overhead movement is out of the question so no skull-crushers etc.

I was planning on doing 3 to 5 sets for each exercise with 60 to 90 sec of rest between each set. each set is taken to failure. both upper and lower body would be performed at least twice a week.

upper body:


Bent over rows
seated close grip rows
Chest-supported rows (elbows tucked in)
Lying cable curls
single arm dumbbell preacher curls
triceps rope press-downs (low weight high rep)
single arm triceps extensions (low weight high reps)



Legs/lower back:

Leg Press
calf raises on leg press
Romanian deadlifts (light weight high reps)
Leg extensions
Leg curls (lying)
walking lunges (light weight high reps)
Seated calf raises
Hyperextensions

what do you guys think? are there exercises you would take out or others you can think off that I could put in?
 
fobz said:
tried to put together a plan. I might have to go low weight high reps for more exercises than planned depending on if they cause pain or not.

what do you guys think does that look like a solid plan for the next 6 weeks? I could not think of a chest exercise that doesn't cause pain or that doesn't aggravate the ac joint =( triceps is a little tricky as well because all overhead movement is out of the question so no skull-crushers etc.

I was planning on doing 3 to 5 sets for each exercise with 60 to 90 sec of rest between each set. each set is taken to failure. both upper and lower body would be performed at least twice a week.

upper body:


Bent over rows
seated close grip rows
Chest-supported rows (elbows tucked in)
Lying cable curls
single arm dumbbell preacher curls
triceps rope press-downs (low weight high rep)
single arm triceps extensions (low weight high reps)



Legs/lower back:

Leg Press
calf raises on leg press
Romanian deadlifts (light weight high reps)
Leg extensions
Leg curls (lying)
walking lunges (light weight high reps)
Seated calf raises
Hyperextensions

what do you guys think? are there exercises you would take out or others you can think off that I could put in?
Click to expand...
I'd really like to see the ultimate mass monsters: squats (close and wide stance) and deadlifts (conventional and sumo). Or are they hurting your shoulder?
 
ebfitness said:
I'd really like to see the ultimate mass monsters: squats (close and wide stance) and deadlifts (conventional and sumo). Or are they hurting your shoulder?
Click to expand...

conventional deadlifts should be fine. I will have to start out with a lower weight because holding the heavy weight does bother the shoulder. however I'm sure as the shoulder heals I can increase the weight.

I would love to do squats but with the hand/arm positioning and the pressure from the bar on the shoulder I'm in pretty serious pain while doing them. so the doc said to avoid it for now.
I could do body weight squats but not sure how much that would help.

is it still worth to add the deadlifts even with lower weights at the beginning? would you take anything else out or just add them?
 
fobz said:
conventional deadlifts should be fine. I will have to start out with a lower weight because holding the heavy weight does bother the shoulder. however I'm sure as the shoulder heals I can increase the weight.

I would love to do squats but with the hand/arm positioning and the pressure from the bar on the shoulder I'm in pretty serious pain while doing them. so the doc said to avoid it for now.
I could do body weight squats but not sure how much that would help.

is it still worth to add the deadlifts even with lower weights at the beginning? would you take anything else out or just add them?
Click to expand...
Absolutely! You can keep all your other exercises in the mix...but add those deadlifts!

"There is no reason to be alive, if you can't do deadlift." Jon Pall Sigmarrson


http://www.youtube.com/watch?v=ZWUcHKAj_tc
 
ebfitness said:
Absolutely! You can keep all your other exercises in the mix...but add those deadlifts!

"There is no reason to be alive, if you can't do deadlift." Jon Pall Sigmarrson
Click to expand...

haha that's awesome =)

did legs yesterday including deadlifts.
all the exercises went fairly well. I was careful with all the exercises where I had to hold the bar. deadlifts and romanian deadlifts I did with super light weight (135 pounds) did so many reps stopped counting lol. I really want to go up in weight but I'm not sure if my shoulder can make it.

I did 5 sets of each exercise with around 60 to 90 seconds of rest between sets.

Leg Press
calf raises on leg press
Deadlifts
Romanian deadlifts
Leg extensions
Leg curls
walking lunges
Seated calf raises


gonna do the upper body today. gotta remember to leave the ego and competitiveness at the door and go light weight to make sure the shoulder is not bothered. wish me luck =)
 
fobz said:
haha that's awesome =)

did legs yesterday including deadlifts.
all the exercises went fairly well. I was careful with all the exercises where I had to hold the bar. deadlifts and romanian deadlifts I did with super light weight (135 pounds) did so many reps stopped counting lol. I really want to go up in weight but I'm not sure if my shoulder can make it.

I did 5 sets of each exercise with around 60 to 90 seconds of rest between sets.

Leg Press
calf raises on leg press
Deadlifts
Romanian deadlifts
Leg extensions
Leg curls
walking lunges
Seated calf raises


gonna do the upper body today. gotta remember to leave the ego and competitiveness at the door and go light weight to make sure the shoulder is not bothered. wish me luck =)
Click to expand...
If you're looking for something new to really pack a wallop (and get you outta the gym quicker), do 3 sets of every exercise with exactly 20 secs between sets. Take your first set to failure, wait exactly 20 secs, then try to match the number of reps from your first set (doesn't matter if you can't hit the exact number...just try), then wait 20 secs and try to match those same reps from the 1 set on your 3rd. Move on to your next exercise with the same scheme. Enjoy!
 
ebfitness said:
If you're looking for something new to really pack a wallop (and get you outta the gym quicker), do 3 sets of every exercise with exactly 20 secs between sets. Take your first set to failure, wait exactly 20 secs, then try to match the number of reps from your first set (doesn't matter if you can't hit the exact number...just try), then wait 20 secs and try to match those same reps from the 1 set on your 3rd. Move on to your next exercise with the same scheme. Enjoy!
Click to expand...

thanks eb that sounds intense and fun definitely have to try that out.

I did the upper body one yesterday with 5 normal sets. had to take real light weight on every exercise. I confirmed that I can do the mentioned exercises without pain so that is good. just feels sad to use such light weights. almost feels like I'm not working out at all :S but I gotta push through that.

I ordered some Flex Rx (with your code eb:cool:) because I read that glucosamine can help with osteoarthritis.
gotta do everything I can to avoid surgery =)
 
fobz said:
thanks eb that sounds intense and fun definitely have to try that out.

I did the upper body one yesterday with 5 normal sets. had to take real light weight on every exercise. I confirmed that I can do the mentioned exercises without pain so that is good. just feels sad to use such light weights. almost feels like I'm not working out at all :S but I gotta push through that.

I ordered some Flex Rx (with your code eb:cool:) because I read that glucosamine can help with osteoarthritis.
gotta do everything I can to avoid surgery =)
Click to expand...
Awesome! I take it everyday along with Essence (which is also a natural anti-inflammatory). What I really love about Flex is it also contains MSM, which hosts a ton of health benefits. Kinda like how we have N-Acetyl L-Cysteine packed in to the E-Control blend...plenty of healthy shit that will hopefully keep us out of the doctor's office, haha!
 
ebfitness said:
Awesome! I take it everyday along with Essence (which is also a natural anti-inflammatory). What I really love about Flex is it also contains MSM, which hosts a ton of health benefits. Kinda like how we have N-Acetyl L-Cysteine packed in to the E-Control blend...plenty of healthy shit that will hopefully keep us out of the doctor's office, haha!
Click to expand...

yep definitely love IML products =)
today is my last day of Nolva. been taking 3 caps of E-Control the whole last week before bed and will continue to take E-Control for at least 2 more weeks without the Nolva. is it ok to use all 3 caps before bed or is it more beneficial to spread it out through the day?

training is going as good as it can so far with the stupid AC joint. it's frustrating only lifting very light weights and not being able to push myself to the limit. no chest work is hard as well. been good with my diet the last week. it's a daily struggle though because I'm still frustrated about the training. but I'm trying to make the most out of it.

would it be beneficial to take osta during my 6 week recovery time to avoid muscle loss and maybe lose some fat? or would that just be a waste of Osta and I should start it as soon as I can go back to full training?
 
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