Howarth's Second Cycle! Msten & 4-Andro

Howarth17 said:
Did shoulders/traps today. Had the volume pretty high, but I'm reading conflicting information on how I should train. One article said you should train with pretty high volume while on cycle and then once you hit PCT you should switch to lower volume and up the weights. Anyway heres what I did today:
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The idea behind that is that you can recover easier while on cycle, but I think you should try to go heavy whenever possible. How about more of a power-building type of workout:

1st set: low weight/high rep (warm up)
2nd set: higher weight/lower rep
3rd set: heaviest weight/lowest rep
4th set: low weight/high rep (to burn out and fill the muscle group with blood (nutrients/pump)
 
ebfitness said:
The idea behind that is that you can recover easier while on cycle, but I think you should try to go heavy whenever possible. How about more of a power-building type of workout:

1st set: low weight/high rep (warm up)
2nd set: higher weight/lower rep
3rd set: heaviest weight/lowest rep
4th set: low weight/high rep (to burn out and fill the muscle group with blood (nutrients/pump)
Click to expand...

when you say heaviest lowest for the third set you mean like max out?? Also for fourth set would that be like a dropset, or should I still rest in between)
 
Day 3

Did arms today. Did quite a few sets today hopefully it was all worth it. I don't want to be that guy doing too many accessory lifts and just spinning his wheels. I do make sure to start my workouts with the compound lifts though...

Barbell curl: 45x20, 85x10, 95x8, 65x15


Incline DB curl: 15x15, 25x12, 30x8, 25x15


Hammer bar curl: 65x15, 85x11, 95x5, 65x15


DB hammer curls: 25x15, 30x10, 35x8, 25x15


Seated bicep 1 arm: 25x15, 35x8


Reverse curl (pulley): 27.5x15, 37.5x12, 42.5x8, 22.5x15


Assisted dips: 70x20, 50x15, 20x10,
BWx8, 50x12


Skull crushers: 45x15, 65x8, 45x15


DB tricep extension: 40x15, 50x12,
65x10, 45x15


Tricep pull down: 110x15, 140x12,
155x8, 110x10


Rope overhead extensions: 17.5x15,
27.5x10, 32.5x8, 22.5x12


Weighed in at 200.8 after dinner, I'll see what I'm at tomorrow morning. Not sure if I'll lift tomorrow or not though, the campus gym is filled with weekend warriors so it's hard to get anything done.
 
Day 4 & 5

Day 4 was a rest day. Day 5 (today) I did chest and triceps

ncline press: 135x12, 155x5, 175x3, 135x10


Bench Press: 135x6, 155x3, 155x4, 135x8


DB flyes: 20x15, 30x12, 35x8, 25x12


Cable flyes: 17.5x15, 27.5x10, 32.5x6, 17.5x12


Assisted Dips (chest): 50x6 50x5, 70x8


Cable pull down: 80x15, 110x12, 125x8, 95x12


DB overhead extension: 45x12, 55x12, 60x8, 45x12


Rope overhead extension: 40x15, 65x10,


Seated Dip: 80x15, 100x12, 120x12,
150x8, 170x6, 120x10


Felt like I had a lot more endurance in me today, could do the same weight for a about 4 or 5 more reps. Probably got a bit ahead of myself and through 40 pounds onto my incline too quickly, but at least I got 2 or 3(with spot) with it. Hopefully it kicks in a little more as the days go on... Currently on 20mg
 
Day 6

Been keeping the diet relatively clean and I think I might be under eating... 4 oz chicken breasts only 110 calories, eating pasta/rice/potatoes for lunch/dinner and eggs, potatoes, yogurt in the morning. Plus 2 protein shakes a day. Probably not anywhere near 3000. I haven't been keeping track because theres really no way I can be exact about it. If I don't get to 205 in a couple days I'm probably going to start eating a ton more. Anyway did back/biceps today:

Deadlift: 135x15, 225x8, 275x5, 315x3


Lat pull down: 120x12, 135x8, 150x5, 120x11


ISO lateral pull down: 45x15, 70x8, 80x8, 45x15


To bar row: 135x15, 180x8, 180x8, 135x12


Barbell row: 115x15, 135x8, 155x5, 115x10


Barbell curl: 75x13, 85x7, 65x12, 45x15


DB hammer curl: 20x15, 30x10, 35x8, 20x15


DB preacher curl: 20x15, 25x12, 30x8, 20x15


Reverse curl: 50x12, 65x12, 85x8, 50x12
 
Howarth17 said:
Been keeping the diet relatively clean and I think I might be under eating... 4 oz chicken breasts only 110 calories, eating pasta/rice/potatoes for lunch/dinner and eggs, potatoes, yogurt in the morning. Plus 2 protein shakes a day. Probably not anywhere near 3000. I haven't been keeping track because theres really no way I can be exact about it. If I don't get to 205 in a couple days I'm probably going to start eating a ton more.
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Why wait?! :)
 
Howarth17 said:
Been keeping the diet relatively clean and I think I might be under eating... 4 oz chicken breasts only 110 calories, eating pasta/rice/potatoes for lunch/dinner and eggs, potatoes, yogurt in the morning. Plus 2 protein shakes a day. Probably not anywhere near 3000. I haven't been keeping track because theres really no way I can be exact about it. If I don't get to 205 in a couple days I'm probably going to start eating a ton more. Anyway did back/biceps today:

Deadlift: 135x15, 225x8, 275x5, 315x3


Lat pull down: 120x12, 135x8, 150x5, 120x11


ISO lateral pull down: 45x15, 70x8, 80x8, 45x15


To bar row: 135x15, 180x8, 180x8, 135x12


Barbell row: 115x15, 135x8, 155x5, 115x10


Barbell curl: 75x13, 85x7, 65x12, 45x15


DB hammer curl: 20x15, 30x10, 35x8, 20x15


DB preacher curl: 20x15, 25x12, 30x8, 20x15


Reverse curl: 50x12, 65x12, 85x8, 50x12
Click to expand...
.


ebfitness said:
Why wait?! :)
Click to expand...
Yea really, just eat.
Howarth17 said:
Been keeping the diet relatively clean and I think I might be under eating... 4 oz chicken breasts only 110 calories, eating pasta/rice/potatoes for lunch/dinner and eggs, potatoes, yogurt in the morning. Plus 2 protein shakes a day. Probably not anywhere near 3000. I haven't been keeping track because theres really no way I can be exact about it. If I don't get to 205 in a couple days I'm probably going to start eating a ton more. Anyway did back/biceps today:

Deadlift: 135x15, 225x8, 275x5, 315x3


Lat pull down: 120x12, 135x8, 150x5, 120x11


ISO lateral pull down: 45x15, 70x8, 80x8, 45x15


To bar row: 135x15, 180x8, 180x8, 135x12


Barbell row: 115x15, 135x8, 155x5, 115x10


Barbell curl: 75x13, 85x7, 65x12, 45x15


DB hammer curl: 20x15, 30x10, 35x8, 20x15


DB preacher curl: 20x15, 25x12, 30x8, 20x15


Reverse curl: 50x12, 65x12, 85x8, 50x12
Click to expand...
You or no one is ever going to be exact in calories when counting but we can be close. Try your best :D

The diet and cycle results are crucial which I found out on my current cycle

We only have a limited time on cycle so really that intake is very crucial. I found this out especially on my current cycle.
 
Day 7

Did legs today, hopefully I did enough volume :(. Was really feeling it in my back today, from my workout yesterday. I usually have trouble focusing in on my left lat... It's way smaller than the right. Also did some weighted crunches and Russian twists.

Squat: 155x10, 185x10, 205x6, 135x12


Leg press: 6x15, 8x12, 10x6, 6x12


DB lunges 3 sets 35# 20 steps


Leg extension: 145x15, 175x12, 205x8, 160x15


Lying leg curls: 70x15, 90x12, 110x8, 90x15


Single leg curl: 35x15, 45x12, 60x8,
45x12


Seated leg curl: 90x15, 110x12, 130x8, 110x12
 
Day 8

Did shoulders/traps today. Starting to believe the threads I was reading about people saying m-sten decreases your appetite, lol. I need some of this weight I'm gaining to go to my damn arms though... Feel like my core is just getting bigger :mad:


Seated shoulder Press: 115x15, 135x10, 155x8, 115x12


Seated DB shoulder press:
40x12, 55x8, 55x8, 40x12


DB lateral raise:
25x12, 30x10, 35x8, 20x12


Upright row: 85x12, 95x10, 115x8, 115x6, 85x12


Face pull: 75x12, 90x10, 105x8, 60x12




Reverse peck deck:
115x12, 130x10, 145x8, 160x8, 115x12


Plate shrugs: 20, 20, 20, 20


Barbell shrug: 135x12, 175x10, 175x10, 135x10
 
Day 9

Just weighed in at 204! I'll see what I'm at tomorrow morning though as my weight usually fluctuates a ton throughout the day. Felt some elbow joint discomfort so I picked up some joint support, that should help me out. Also I feel like my forearm might be kind of damaged... I fell down some stairs at a party last year and like my forearm landed on the corner of the stair. It bothers me whenever I have a good grip on something and then set it down. Anyway, did arms today:

Barbell curl:
65x12, 85x10, 85x10, 65x12


Straight bar pulley curl:
50x12, 65x12, 80x12, 95x12, 110x12


DB hammer curl:
15x15, 25x12, 30x12, 25x12,


Incline DB curl:
20x12, 20x12, 25x12, 25x10


Reverse curl pulley:
50x12, 65x12, 65x12, 80x12, 80x16,
50x20


Assisted dips:
50x20, 50x20, 50x20, 50x15


Seated dips:
100x20, 110x20, 120x20, 130x20


Tricep push down:
65x20, 80x20, 95x20, 95x20


Pulley overhead extension:
30x20, 40x20, 50x20, 50x20
 
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Sounds like my forearm tendinitis symptoms, sucks.

If you grip something then feel pain in elbow it's likely the lateral epicondyle (aka tennis elbow) though you said you fell down stairs too. Ouch.

You could try to do what I do after working out for my forearms.

Contrast Hydrotherapy.

Hot water alternating with cold, at least 3x ending with hot.

5:1 ratio for time in hot/cold (more hot) end with hot.

When I do that after a workout the next day I rarely have problems with it.

Following your log bro :p
 
LatRaze said:
Sounds like my forearm tendinitis symptoms, sucks.

If you grip something then feel pain in elbow it's likely the lateral epicondyle (aka tennis elbow) though you said you fell down stairs too. Ouch.

You could try to do what I do after working out for my forearms.

Contrast Hydrotherapy.

Hot water alternating with cold, at least 3x ending with hot.

5:1 ratio for time in hot/cold (more hot) end with hot.

When I do that after a workout the next day I rarely have problems with it.

Following your log bro :p
Click to expand...

It's not really my elbow that hurts when I grip something, it's like the forearm bone itself. Like if I'm doing barbell curls it's fine but then when I set the bar down I feel it... weird. I think the elbows are probably just more from the actually compounds themselves.
 
By the way, I'd like to try out competing in Men's Physique eventually. Tried cutting down this last summer only to have people tell me I don't have enough LBM to look like I want to. I think I have some loose skin on my stomach (and stretch marks) so I'm not sure how tight I can get that area. I saw EB post in someone else's thread to just hike up the shorts a little :P I saw a little bit of abs at around 185 or so unless it was just lighting. Here's some before pics, like the day before I started m-sten.

http://imgur.com/a/BDDZX
 
Howarth17 said:
It's not really my elbow that hurts when I grip something, it's like the forearm bone itself. Like if I'm doing barbell curls it's fine but then when I set the bar down I feel it... weird. I think the elbows are probably just more from the actually compounds themselves.
Click to expand...
Oh you mean the base part then, the olecranon not the lateral side which is where my pain is. That could be bursitis, ask M.D.

Usually though gripping movements mean pain from the lateral epicondyle but yours is different. The extensors originate there, go up the forearm to insert into the pinky.
 
LatRaze said:
Oh you mean the base part then, the olecranon not the lateral side which is where my pain is. That could be bursitis, ask M.D.

Usually though gripping movements mean pain from the lateral epicondyle but yours is different. The extensors originate there, go up the forearm to insert into the pinky.
Click to expand...
Them there are some mighty big words sir. Is you edjumacated or sumthin?
 
chez said:
Them there are some mighty big words sir. Is you edjumacated or sumthin?
Click to expand...
Lol
I think it's dat Msten + Super DMZ still cruzin thru my brain.

I don't want it to end chez :D
 
Day 10,11,12

Days 10 & 11 were rest days. Did chest this morning, still not feeling any increased strength yet... but I was up to like 206/207 after breakfast.

Incline bench:
135x10, 135x10, 135x10, 135x10


Bench press:
135x10, 135x10, 135x10, 135x10


Incline Flye:
25x10, 25x10, 25x10, 30x10


Cable Flye:
22.5x10, 22.5x10, 22.5x10, 22.5x10


Assisted Dips:
50x10, 50x10, 50x10, 50x10


Dip Machine:
130x10, 150x10, 150x10, 150x10


DB overhead press:
45x10, 60x10, 60x10, 60x10


Cable push down:
80x10, 95x10, 110x10, 110x10


Single arm rope pull down:
30x10, 30x10, 30x10, 30x10
 
Day 13, 14

I did back on Tuesday, lost the log though since I had to reset my phone. Did legs today.

Squat:
135x10, 185x10, 205x10, 225x10


Leg press (machine):
250x10, 310x10, 350x10, 350x10


Leg extension:
175x10, 190x10, 190x10, 190x10


Seated leg curl:
110x10, 110x10, 130x10, 130x10


Single leg leg curl:
35x10, 45x10, 45x10, 45x10


Dab walking lunges 25#:
20 steps, 20 steps, 20 steps, 20 steps
 
Day 15

Shoulders and traps

Standing barbell shoulder press:
95x10, 95x10, 95x10, 95x10


Seated db shoulder press:
45x10, 45x10, 45x10, 45x10


Hammer strength shoulder press:
45x10, 70x9, 55x10, 55x10


Barbell upright row:
95x10, 95x10, 95x10, 95x10


Dumbbell lateral raise:
25x10, 25x10, 25x10, 25x10


Facepull
75x10, 75x10, 75x10, 75x10


Reverse peck deck:
100x10, 115x10, 115x10,


Reverse shrug:
135x10, 185x10, 185x10, 185x10, 135x10


Plate shrug
15,15, 15, 15
 
Day 16



Arms

Barbell curl:
65x10, 75x10, 75x10, 75x10


Cable bar curl:
110x10, 125x10, 125x10, 110x10, 65x10


Db concentration curl:
20x10, 25x10, 25x10, 25x10


Db hammer curl:
30x10, 30x10, 30x10, 30x10


Reverse cable curl:
80x10, 80x10, 80x10, 95x10


Tricep dip machine:
130x10, 130x10, 130x10, 130x10


Tricep cable push down:
125x10, 125x10, 125x10, 125x10


Skull crusher:
45x10, 45x10, 45x10, 45x10


Single arm rope pull down:
17.5x10, 17.5x10, 17,5x10, 17.5x10
 
Day 17,18,19

Rested up days 17&18 and hit chest and tri's today for day number 19. I started with abs (usually do them after) today. That may be why, but my usually bench and incline bench felt a lot heavier today and I couldn't bust out as many reps. Also had some soreness in my left rear delt. Whenever I do any sort of chest work I always feel it on my shoulders more than chest...

Incline bench:
135x12, 135x8, 135x8, 135x8


Flat bench:
135x8, 135x8, 135x8, 135x8


Incline flye:
30x10, 30x11, 30x10, 30x10


Cable flye:
27.5x15, 32.5x12, 32.5x12, 27.5x12


Peck deck machine:
130x12, 130x12, 130x12, 145x12


Rope pull downs:
80x12, 80x12, 95x10, 95x10


Assisted dips:
50x8, 50x8, 50x8, 50x8


Dip machine:
150x10, 150x10, 150x10, 150x10,


Tricep cable pull down:
110x15, 110x15, 110x15, 80x15, 95x15


Db Tricep overhead extension:
45x15, 45x15, 45x13, 45x12
 
Maybe lower the weight and/or check form if you feel pain in delts more than chest?

How are the effects of the PHs?

Are you more alpha, sleeping well, acne? All that fun stuff :D
 
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I would lower it,,, but I don't want to be the "200 pound guy benching less than 1 plate on each side"

Feeling more alpha and oily skin, plus sleeping like a baby, kind of tired all the time. I might just be overestimating what the PH is supposed to do, lol
 
What's more important your chest or what them guys think? Lol. Kidding. I know how you feel though I'm way smaller.

The tiredness you have might be alleviated by upping your 4-andro to 4 qd.

I think ebfitness wrote about this as well.
 
I kind of want to go in again later tonight to do some more... Don't want to "overtrain" tho lol
 
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