Son Of Franks Journal;1T-Tren cycle ended & OTC PCT commenced 13/12/09

Thanks for that mate - I may give that approach a try. Trouble at the moment is though that the gym I joined a couple of months ago is so much better equipped that I am still experimenting to see which apparatus I like that I haven't used before (eg Nautilus machines) as well as using the apparatus (or equivalent) that was at the old gym. Am sure that will soon pass and a bonus would be that I could spent the extra time doing some cardio I suppose.

Yes mate had a rough 12-18 months personally with a lot of **** flying my way (and still is) but life goes on and certainly training is a big help for me.  Oh and glad you got over the old swine flu by the way!!

Had 2 days off prior to today but went to gym today and trained shoulders: -

Dumbell front raises               1 x 17.5kg x 12
(single arm sets)                    1 x 20kg x 10
                                               1 x 22.5kg x 9

Dumbell side laterals              1 x 20kg x 12
                                               1 x 22.5kg x 10
                                               1 x 22.5kg x 10

Seated shoulder press           1 x 75kg x 12
(behind Neck)                         1 x 95kg x 10
                                               1 x 95kg x  9

Nautilus shoulder press          1 x 70kg x 12
                                               1 x 90kg x 12
                                               1 x 100kg x 11
                                               1 x 105kg x 9
                                               1 x 110kg x 7

End of session and to be honest it was a bit of a struggle today. Had not eaten that much by the time I trained but not sure if that was the reason or not. Am now on day 8 of H-Roid/T-Roid and no sides at all so far. Am hoping that I will start to see some results this week .  Still on 90mg of T-Roid which I am going to increase to 120 before the end of the week.

Trained back tonight: -

Seated medium grip rows  1 x 75kg x 15 (warm up)
                                          1 x 105kg x 12
                                          1 x 105kg x 12

Seated pulldown to           1 x 75kg x 12
chest                                 1 x 85kg x 10
                                          1 x 95kg x 9

Nautilus seated lat            1 x 100kg x 12
pulldown to side                1 x 120kg x 10
                                          1 x 120kg x 9

Seated lat pulldown          1 x 65kg x 15
(parallel with neck)            1 x 95kg x 12
                                          1 x 95kg x 11
Seated close grip
low row machine               1 x 100kg x 10
                                          1 x 100kg x  9
                                          1 x 100kg x  8

End of session. Still a little reluctant to go all out on back so am using a weight I feel I can get at least 10 reps with. Having said that I think there were signs tonight of my strength going up so am encouraged by that. Still no sides

Diet still going well and I am definitely looking a little bit leaner than when I started the journal. The scales do not suggest I have lost any weight though so I must have lost a little fat and added a little muscle; waist definitely come in a little for example.

Still no sides although I have noticed that I am sweating more when I train. I also am seeing signs of my strength starting to climb so overall I am very happy with how the last 3/4 weeks have gone. My diet yesterday was as follows: -

8am 3 x weetabix with skimmed milk
        2 scoops 90+ in water

10.45am tub if cottage cheese
               1 apple 1 banana
               500ml water

1.30  1 x chicken salad wrap
         1 (small) tin of tuna
         1 x probiotic yoghurt
          500ml water

4.15  170g chicken
         1 apple
          500ml water

7pm  2 x 90+ with 30g oats in water


8.15   Train


PWO   Spag Bol


Pre bed Chunk of Edam


Not perfect I know but still a hell of a lot better than my body has been used to for the last few months.

Watched Gran Torino DVD in bed and my girlfriend had a bowl of toffee popcorn which I steadfastly avoided so there is some will power when necessary.

Hi mate, nice to see everything coming long danddy.
 
Gran Torino any good? is the story line poo?
 
 
Joe

Trained triceps last night and went like this: -


Inverted V Bar pressdown     1 x 35kg x 15 (warm up)
                                              1 x 75kg x 14
                                              1 x 95kg x 12
                                              1 x 95kg x 12

Stack is 110kg but pin wouldnt go any lower - am definitely capable of well over 100kg for reps on this.

Nautilus Seated pressdown
(like seated close grip dips)   1 x 140kg x 15
                                              1 x 160kg x 11
                                              1 x 160kg x 12

Kneeling overhead rope        1 x 55kg x 15
extensions                             1 x 60kg x 12
                                              1 x 65kg x 12

Lying dumbell extensions
(across chest then raise)      1 x 15kg x 12
                                              1 x 17.5kg x 11
                                              1 x 17.5kg x 12

End of session and managed to dodge cardio again . Not a deliberate policy but am struggling to do gym cardio. Much prefer walking, cycling etc and am definitely going to start doing this.

looks like its going well mate,keep at it!

skinnyjoe313


Hi mate, nice to see everything coming long danddy.
 
Gran Torino any good? is the story line poo?
 
 
Joe

Hi Joe, hope all is well with you bud, will have a look in your journal shortly - been short of time last few nights.

Yeah enjoyed Gran Torino, not the greatest film I have ever seen but far from the worst. Watched the Bronson DVD the other night and was really looking forward to that but thought it was pants TBH. Really think they messed it up and it could have been sooo much better. Plenty of material to work with with that guy but was very disappointed.

meat 05


looks like its going well mate,keep at it!

Hi mate, yes am starting to see a difference which is good. Need to up cardio as said before and am off for a long walk shortly (as soon as I get off MT that is!!)

Didn't train on Thursday as I had my daughter for the night although we did go on a 30 minute bike ride which was preceded by a fairly long walk by myself earlier in the day.

No training on Friday either and no cardio either although diet still very good (by my standards that is )

Been to gym this afternoon and trained chest. In line with earlier advice I made a deliberate attempt to reduce the volume and so I trained as follows: -

Nautilus Chest Press     1 X 50kg x 15 (warm up)
(seated, flat)                 1 x 100kg x 12
                                      1 x 110kg x 9
                                      1 x 115kg x 8

Incline barbell press      1 x 60kg x 14
                                      1 x 80kg x 10
                                      1 x 80kg x  9

Pec Dec Flyes                1 x 75kg x 14
                                     1 x 85kg x 12
                                     1 x 95kg x 11

Seated Chest Press     1 x 75kg x 12
                                    1 x 90kg x  9
                                    1 x 95kg x  8

I intended to use the cables for my fourth exercise but they were in use. I therefore decided to do some chest press whilst waiting. However, i ended up doing 3 full sets as above and so decided to call it a day at that point.

However, I did then decide to do some cardio on one of the stationery bikes (the england game was on) and I managed to last 11 minutes before I quit. I wasn't knackered or anything but my knee was a little sore from road cycling the other night so I called it a day.

Strength definitely starting to climb though - the 115kg for 8 reps was slow and strict and I think had I not had the express intention to reduce volume today I would have managed 120 for 4/5 reps. Always next time
                        

Hey mate good to see you posting again and getting back into your training.

Hows life treating ya?

Taz


Hey mate good to see you posting again and getting back into your training.

Hows life treating ya?

Hi mate good to see you on here too. Am training at 100% now for the first time in nearly 12 months. Had a lot of sh1t to deal with following the split with my ex but have moved forward again and am now settled in a new place and very happy with my fantastic girlfriend who I have been seeing for over a year now.

Had got into a rut with a bad biceps injury and lost motivation to train for some time but all that is behind me now and I thought a journal would help which it certainly has. Wasn't keen on putting pics up (especially as I was in the worst shape I had been for 4 years) but they have definitely given me an extra reason to keep the diet in check and get my arse down to the gym whether I feel like it or not.

How are things with you mate? Still going well I hope 

Was out all day with the girlfriend yesterday and by the time we got back (and I woke up!)  it would have been a ridiculously short biceps session of 20mins max. I therefore canned that idea and went for a walk again - not sure of the distance but as I live up a steep hill it was a reasonable one; easy on the way down but progressively harder coming back. Took me about 45/50 mins and definitely prefer doing this to sitting on a stationery bike so I think this will generally be my cardio and I intend to do it 3/4 times a week from now on. Off to gym in about 45 mins to train biceps (and possibly tris)

Went to gym later than intended and only had time to train biceps: -

Standing cable curls           1 x 35kg x 12 (warm up)
                                        1 x 60kg x 12
                                        1 x 70kg x 10
                                        1 x 75kg x  9

Nautilus biceps curls           1 x 60kg x 13
                                        1 x 80kg x 12
                                        1 x 85kg x  9
                                        1 x 90kg x  7

Single arm concentration    1 x  35kg x 12
curls                                 1 x  40kg x 10
                                        1 x  45kg x  9


End of session and despite feeling tired beforehand I was pleased to see that my strength is still creeping up

Jumped on the scales at the end of the session and weighed in at 19 stone and 5 pounds so I have lost a pound in about 4 weeks . I have to say though that I have definitely dropped a bit of fat so there has to be a recomp going on here!!!  Am not gonna get obsessed with the scales at this point as the mirror suggests I am heading in the right direction; not massively but I am not in a desperate rush and am still looking towards Christmas as some sort of benchmark. Have enjoyed the walking this week though and no doubt that will have a positive effect on fat loss.

Trained triceps and traps tonight: -
 
Dumbell Shrugs  35kg (each) x 12/15 x 4 sets
 
Nautilus Shrugs  80kg x 12 x 4 sets
 
 
Triceps pushdowns  1 x 50kg x 15
(inverted V Bar)        1 x 75kg x 12
                                 1 x 95kg x 11
                                 1 x 95kg x 10
 
(95kg is lowest that stack will take the pin despite it being 115kg stack )
 
Rope extensions       1 x 70kg x 15
                                 1 x 75kg x 12
                                 1 x 80kg x 10
 
Nautilus seated dips 1 x 100kg x 15
(close grip)                1 x 140kg x 12
                                  1 x 160kg x 11
 
Kickback machine      95kg (full stack) x 15, 15 and 18
 
Was toying with the idea of a walk but am tired tonight - short staffed in work at moment and girlfriend did her first nightshift at new job last night so ended up staying up too late pissing about on the net
 
On a brighter note saw a mate a the gym for the first time in about 10 days and he said I looked like I had "put a bit of size on"   

Looks like things are going well, i remember reading "Incredible Bulks" journal  and he went through about 4 weeks of cardio and he said the scales never moved during that time so its nothing to worry about. As long as your getting the cardio done and your diet is good, then results will follow.

P.S Its always nice to get comments like that down the gym.

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Hi mate, yeah it was nice to hear that tonight especially as it is the first time I have heard it in over 12 months!!
 
Aside from the "recomp" effect I have to be honest and say I have been slacking on the cardio front up until the last 4/5 days although the improved diet has made a difference without a doubt. I think as long as I keep the diet in check and do a reasonable amount of cardio I will see results. Not in a hurry as I have said before and I would much rather lose the fat slowly as long as I can keep most of the muscle. If I can get somewhere near to 18 stone by December I will be delighted with that.

Didn't train last night as I had my daughter for the evening. However, I did have my first proper "cheat meal" as I went to the chippy for tea and had fish chips and peas . To complete the fall off the food wagon I also had a "wispa" dessert and a quarter pound rustler burger before bed
 
To be honest I did enjoy the change but doubt it is something I will repeat in a hurry and today has been back to Nutrisport & oats, cottage cheese, fruit, chicken, tuna and water along with a couple of slices of bread.
 
Am tired tonight as I stayed on MT too late last night following the course of the thread in general that turned into a massive E-fight!! 
 
As a result I decided to give the gym a miss and went for a walk instead. I did exactly the same circuit as the other night but in about 10 mins less so definitely upped the intensity and was breathing quite hard near home as it is quite a steep hill I live on; put it this way - if I release the hand break on the car from a standing start I will easily reach 45-50 miles per hour long before I reach the main road.
 
Talking of 45-50 that is the speed I was doing when I noticed the "arrive alive" police van on the way to work yesterday morning   Sneaky barstewards were tucked away near the start of a dual carriageway and it was too late to brake by the time I saw them so no doubt the fine and points will be in the post    At least it was 40 on the road I got caught and not 30 I suppose.
 
Will clock the mileage of the walk in the car this weekend but I reckon it will be about 3 miles round trip and the second half is all uphill so not bad for cardio.
 

Update for last 3 days; not done any weights as had daughter all weekend since I picked her up from school on Friday. We went for a bike ride on Friday though and took the dog up the hillside on Saturday afternoon. Went to retail park yesterday so did a decent amount of walking.
 
Diet generally very good with the exception of a Wispa gold on saturday night but apart from that was good.
 
Clocked the mileage of my walk and it is a round trip of 2.6 miles. Thought it was slightly longer but definitely the last mile back is steep uphill so not too bad I reckon.
 
Still no visible sides and have decided to up the H-Roid to 100mg per day and T-Roid to 120mg per day for the last 3 weeks.