2 Year/6 Cycle Log/Journal :)

[Literal_E_Ternal_Physique]

Day 2 is almost in the books. Started the day weighing in at 217.4 ...that's a gain of 4.2 lbs. I'm sure it's just water weight/undigested food/etc etc. I'm sure my weight will bounce around a lot during the next month.

...

Today was a pretty good day. Forced down all 4700 calories or so of food and aint gonna lie...it SUCKS!!! ...After my first bowl of pasta I was toast...I've never ate this many calories in "clean food" before. Some mcdonalds or a pizza and some greasy fries sure...but 1.5lbs of chicken almost 7 cups of pasta and 2 thick protein shakes...let's just say I'm gonna be sleepin like a baby tonight

...

Also was very sore today. Tri's, chest, quads, calfs...all very very sore. I'm sure my back, bi's, etc will be sore as I finish my next few workouts. Can't wait to see how it all comes together in weeks 3 and 4 which I heard are the golden weeks.

...

Still haven't felt anything different as of yet. No sides so far and no headaches or lethargy. Tonight's dose of Msten was the first one I've felt actually breaking down. I can kinda feel "something circulating" about an hour after I took it. Kind of in a "toxic" way. It was the same way it felt during my first PH cycle a year ago. I could literally feel the "toxicity" of it about an hour after digestion. Guess that's a good sign...means IML Msten isn't IML Sugar Pills

...

Anyways guys, I look forward to day 3 tomorrow and look forward to an epic workout. Hopefully the gyms open even with all this snow.

...

Remember guys... "Everyday is another opportunity to get it right" - Me

 

[Literal_E_Ternal_Physique]

Good Morning Guys. Today is day 3 and weighed in this morning at 212.2 lbs!!! ...I lost 5.2 lbs from yesterday. I drunk tons of water though so I'm assuming it was a lot of water weight. I just feel a lot leaner though. Eating all this food I have to make sure I drink enough water.

...

I did feel a lil sick though this morning. My throat is sore and my nose was a little stopped up. Assuming it's from the extreme change in weather over the last week. Went from like 70 - 7 in 7 days...my body doesn't like that at all. Oh well...Gotta shovel the truck out from under the snow, hit the gym, and then work later tonight

...

I'll let you guys know how the workout went...I can't wait

 

[Literal_E_Ternal_Physique]

Sorry I'm so late with the logs for the last 2 days (Fri/Sat). Been super busy and hectic.


Friday Day 3:

Spent about an hour digging out snow on Friday morning so got to the gym later than expected. Also started cramping up during my squats in my abs. Spent like 20 minutes stretching my abs out. Also started catching cramps in my lower back, calves, and hamstrings. I'm assuming it's from the high amount of reps. I finished my whole workout for the most part though.

Routine B:
Squat: 45x15 95x15 135x12 185x11 225x10 275x8 315x5 (didn't do 365 because of cramps )
Standing Military Press: 45x15 95x12 135x8 145x5 155x4 165x2
Dumbbell Shoulder Press: 15x15 25x15 35x15 45x13 55x11 65x8 75x3
Cable Rows: 40x15 70x15 100x15 140x10(stopped early cause of cramp in hip) 160x10 180x8 200x4
Weighted Pull-Ups: Wide-Grip: 0x7 10x4 25x3
Reverse Grip: 0x7 10x5 25x4
Weighted Sit-Ups: 75x9 75x10 (Didn't attempt 3'rd set due to cramps)
Back Extensions: 75x5 75x5 (Didn't attempt 3'rd set due to cramps)
Ab Coaster(Front/Left/Right): 0x10 20x10 (Didn't attempt 3'rd set due to cramps)

...

As you can see it was a pretty good workout. All the tightness is starting to subside and I'm really enjoying my 2 days off. After the workout I rushed home and made my meals for the day and ran off to work. I'm considering doing protein shakes for 3 meals now and the 4th meal being burgers w/bread or pasta by itself.

My schedule is starting to get tighter now and I don't want to miss meals because I didn't have the chance to prepare them.

 

[Literal_E_Ternal_Physique]

Saturday Day 4:

Yesterday was a going to be a very relaxed day except that I got called in to work a few hours to help the guys keep up with orders for the eagles game. Seeing as I'm pretty much 2-5 minutes late everyday I just always accept my bosses offers to come in on my days off or cover other's shifts as needed. So it balances itself out. Good thing i'm only delivering pizza. If it was a more labor intensive job then I'd have been fired already cause I wouldn't be willing to come in on days off. Oh well one hand washes the other

Nothing much to report for Saturday though. Still weighed in at 212.2. I felt very lean on saturday. No workout...just rest and work. drank my 3 protein shakes but had to hit up McDonalds late night cause I already ran out of the pasta I had cooked. I had more pasta and sauce in my room but I didn't feel like spending 40 minutes cooking just for one meal. Good thing I already hit my macros for protein and fiber through my shakes. So I just filled in the calories with the crappy mcdonalds.

 

[Literal_E_Ternal_Physique]

Sunday Day 4:

This morning I weighed in at 212.8. Up .6 lbs from yesterday. Felt a lil pudgy around the middle but i'm sure thats from all that Mcdonalds I had last night to fill in the calories . Today or tomorrow I'm going to Sams Club again "yeaaaaaah!!!". I'm gonna get a huge box of burgers, buy some more pasta and tomato sauce, get 2 more milks, some honey wheat bread(so good) and some big shaker cups/containers with lids. The shaker cups I have now are good for the way I make my normal protein shakes. But since I'm about to ad 1.5 cups of oatmeal to each shake I'm gonna need bigger cups to carry them in.

The thing I like about adding the oatmeal to the shakes is; extra calories(150 per serving), high fiber(4g per serving), extra protein(5g per serving), and it's very cheap($10 or less for 110 serving box). Having 3 of these shakes a day will mean that my last meal will only need to be about 1000 calories. That means I can cook a big batch of 30 burgers or so and a big batch of pasta and it'll last me for 2 weeks before I have to cook again.

Anyway. I got 2 shakes already made up from yesterday and gotta make 1 more before I go to work. 2morrow is workout 3. Deadlifts. Can't wait.

TTYL guys

 

[Literal_E_Ternal_Physique]

I've been doing some thinking and I've decided to cut instead of Bulk for my first cycle. 4 months of cutting I should be able to drop most of my body fat. Also, I can't stand 15 rep sets...ESPECIALLY on the compound movements. 8 reps is the most I want to do on compound movements. So I'm going to reduce the sets, reduce the reps and reduce the calories. Once my cut is finished I will then start to bulk and fine tune my body. But I have to get rid of this top layer of fat first.

...

I'm still going to use PH's though. I know it's probably a waste to use PH on a cut but I already bought them so I might as well finish them. I'll be cutting calories down to about 2500 for the rest of the month of January. I'm sure I'll be down to about 190 or so by then. I'll still have 5 more PH cycle's left to bulk up, so I don't feel like it will be a loss to throw the first one away by cutting.

...

If you guys have any opinions let me know

 

[ebfitness]

I've been doing some thinking and I've decided to cut instead of Bulk for my first cycle. 4 months of cutting I should be able to drop most of my body fat. Also, I can't stand 15 rep sets...ESPECIALLY on the compound movements. 8 reps is the most I want to do on compound movements. So I'm going to reduce the sets, reduce the reps and reduce the calories. Once my cut is finished I will then start to bulk and fine tune my body. But I have to get rid of this top layer of fat first.

...

I'm still going to use PH's though. I know it's probably a waste to use PH on a cut but I already bought them so I might as well finish them. I'll be cutting calories down to about 2500 for the rest of the month of January. I'm sure I'll be down to about 190 or so by then. I'll still have 5 more PH cycle's left to bulk up, so I don't feel like it will be a loss to throw the first one away by cutting.

...

If you guys have any opinions let me know

It's absolutely NOT a waste to use a PH on a cut; it will help you maintain/build muscle while cutting!

 

[Literal_E_Ternal_Physique]

It's absolutely NOT a waste to use a PH on a cut; it will help you maintain/build muscle while cutting!

I feel you. I guess I just meant a waste in the sense that If I knew I was gonna cut I could have just saved some money on the PH's/PCT etc and just dieted down for 4 months. would have been cheaper and less taxing on my body. But hey, like you said, I can keep more muscle and even build some while cutting so it's not such a bad thing.

 

[Literal_E_Ternal_Physique]

Day 8

Ok guys it's been 1 full week since I started my cycle and I can say that I haven't noticed much of a difference yet. It doesn't help that I've been sick since last friday, and been changing my routine around a bit. But now I've finally nailed down a routine and diet. So I can't wait to see what these next 3 weeks will be like

*UPDATE*

My starting weight was 213.2 last wed and after climbing up to 218.2 yesterday morning I started my cut diet and this morning I was 211.4

Hopefully by next Wed I'll be in the high 90's to low 200's. That's when I'll take new pics.

Today is also the first day since I started my cycle that I got a FULL ROUTINE done...no cramping...no cutting the workout short to go do something. Full routine, and felt really good on every lift. It looked something like this:

Routine 3:

Squat: 45x8 135x8 185x8 225x8 275x8 315x6 365x3
Standing Military Press: 45x8 95x8 135x8 145x6 155x4 165x3
Dumbbell Shoulder Press: 25x8 35x8 45x8 55x8 65x8 75x3(Can usually get 75 up 5 times but it felt really heavy today )
Cable Rows: 70x8 100x8 140x8 160x8 180x8 200x6
Reverse Grip Chin-Ups: 0x9 0x9 0x9
Weighted Sit-Ups(Decline): 75x12 75x12 75x12
Weighted Back Extensions: 75x8 75x8 75x8
Ab Coaster(all 3 sides): 0x15 20x15 40x15

So today was all in all a good day. I feel like I'm going to cut down to 190 very fast and then that's where my body usually starts resisting. I'll probably have to start carb cycling once I get down to 190. We'll see though. If I go a week without making any fat loss gains then I'll start carb cycling. Probably high carbs on workout days and low carbs on off days. That with the fact that I'm giving this cut 4 months should mean I should get pretty lean. Then I can start building muscle from there.

...

And then the fun begins!

...

Money talks...People listen

Everyday is another opportunity to get it right!!!

 

[Literal_E_Ternal_Physique]

*UPDATE*

NEW MACROS
2 Protein shakes split into 3 shaker bottles

Each shake is made with:
2 cups fat free milk
1.5 cups oatmeal
3 scoops of Whey Protein
3 Tablespoons of Peanut Butter
1 Scoop of GNC Daily Fiber
3/4 cup distilled water(I used distilled because tap water is soooooo bad for you...If you aren't already aware of tap water then just google "sodium fluoride and tap water"...might wake a few people up )

The macros for each shake are as follows:
Calories: 1,285
Protein: 101.5(probably about 10 grams more than actual number because whey protein is only like 70% protein)
Carbs: 149.5
Fat: 36
Fiber: 22.5

Total Macros for both shakes together:
Calories: 2570
Protein: 203
Carbs: 299
Fat: 72
Fiber: 45

 

[Literal_E_Ternal_Physique]

Day 8

Ok guys it's been 1 full week since I started my cycle and I can say that I haven't noticed much of a difference yet.

Had to clarify this statement I made. I haven't noticed a difference as far as feeling more aggressive in the gym or extreme strength gains. My muscles do feel like they're getting harder though. I'm sure I'll notice something by weeks 3 and 4 for sure

 

[Literal_E_Ternal_Physique]

Day 10

This morning I weighed in at 209.4!!! thats a 3.8 lb loss. Awesome. Moving right along as scheduled with my cut.

Hit the gym this morning and felt AMAZING!!! So amped...So focused...So energized. It felt like I owned the gym and was attacking the weights. Don't know if it had anything to do with the PH's finally kicking in but It was definitely a feeling of total dominance.

Hopefully it will continue from here on out. I liked the feeling

Workout 4

Squat - 45x8 135x8 185x8 225x8 275x8 315x6 365x3
Incline Bench Press - 45x8 95x8 135x8 155x8 185x8 205x5
Incline Dumbbell Bench Press - 25x8 35x8 45x8 55x8 65x8 75x8 85x8
Deadlift - 135x8 185x8 225x8 275x8 315x8 365x3
Wide Grip T-Bar Rows - 25x8 45x8 70x8 90x8 115x8 135x8 160x3
Dips - 0x15 (didn't finish my other 2 sets because my chest started cramping)
Weighted Decline Sit-Ups - 75x4(cramps) 75x11 75x13
Weighted Back Extensions - 75x8 75x8 75x7
Ab Coaster(All 3 sides) - 0x15 20x15 40x15

...

Overall it was a great day got a good workout in, stuck to my 3 shakes and plenty of water, and looking forward to 2morrow's workout. Was going to just relax all day and enjoy my day off but boss needs me to come in at 5 again...smh..can't wait till the playoffs are over. So I figured since I aint gonna be doing to much relaxing I might as well get a quick workout in tomorrow morning. Probably be very short. A few sets of squats to warm everything up and I wanna go for 385. I want to add 10 more lbs each week until the end of the month so I can finally hit 405 ATG on the squat ...after squats it'll probably be traps, biceps, triceps, forearms, and calves. probably 2 iso exercises a piece and call it a day. No sit-ups or pull-ups...well...maybe some pull-ups...I love pull-ups. Then home, eat, and pass out like a baby.

...

Anyway I'll keep you guys posted...ttyl

 

[Literal_E_Ternal_Physique]

Day 11

Hey guys...yesterday was day 11, Saturday 1/11/14. I weighed in at 210.8 lbs a 1.4 lb increase from the day before. I hit the gym for almost 4 hours. Was going to failure on almost everything after squats so needed a lot of rest. Plus I was just enjoying being in the gym and listening to my headphones

Also I had 1 protein shake split into 2. and I had 3 burgers from the dollar menu at mcdonalds. 2 mchickens and 1 mcdouble. I try not to have cheat days...just cheat meals. the burgers all came up to about 1200 calories and the shake was about 1300 calories. So still hit my cutting calories of 2500. I've learned that when you're cutting(especially while intermittent fasting) it's mostly about the calories. Still had good protein numbers and hit my fiber numbers so it's all good.

Workout Iso

Squat - 45x5 135x5 185x5 225x5 275x3 315x3 385x2(YaaaaY...got 385 twice...next week I'm going for 395 )
Barbell Shrugs - 45x15 95x15 135x15 185x15 225x7 275x5 315x2(My grip was done on 275 and 315. It became less of a trap exercise and more of a grip exercise. I have straps but my grip is my weak point on my deadlift so I decided not to use straps when I lift)
Dumbbell Shrugs - 25x15 35x15 45x15 55x15 65x11 75x8
Rear Delt Flys - 20x15 40x15 60x15 80x15 100x15 120x9
Barbell Curls - 30x15 40x15 50x13 60x10 70x7 80x4
Dumbbell Curls - 15x15 20x r15 l14 25x r12 l9 30x r7 l5
Skull Crushers - 30x10 40x15 50x15 60x15 70x12
Cable Tricep Pushdowns(one hand) - 10x15 15x r15 l13 20x10 25x r7 l8
Barbell Forearm Curls - 30x15 40x15 50x12 60x15 70x12 80x9 90x8 100x5
Dumbbell Forearm Curls -10x15 20x15 30x r12 l10 40x r6 l7
Barbell Forearm Extensions - 30x15 40x9 50x6
Dumbbell Forearm Extensions - 5x15 10x13 15x r11 l10 20 r8 l6
Calf Extensions -110x15 130x14 150x11 170x10 190x10 210x8

 

[Literal_E_Ternal_Physique]

Day 12

Today is Sunday 1/12/2014 and I weighed in at 208.6 lbs!!! ...That's the lowest so far this month. I've lost almost 10 lbs so far since starting my cut on tuesday. Gotta keep it going.

Anyway, no workout today. Extremely sore from my workout yesterday though. Forarms, traps, biceps, and triceps are done...especially my forearms. I look forward to this upcoming week and my new pics will be up on wed morning. I'm still hoping for low 200's. We'll see ...you guys have a great day

 

[VISIQUE]

following