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

Son of Frank


Trained shoulders this evening
 
Seated shoulder press machine        1 x 50kg x 15
                                                          1 x 95kg x 10
                                                          1 x 95kg x 10
 
Nautilus front press                           1 x 90kg x 14
                                                          1 x 110kg x 12
                                                          1 x 130kg x 9
                                                          1 x 140kg x 7 
 
Standing cable side laterals               1 x 7.5kg x 10
                                                           1 x 10kg x 9
                                                           1 x 10kg x 9
 
Seated smith machine press              1 x 50kg x 10
Behind the neck                                 1 x 50kg x 10
                                                          1 x 50kg x 10
 
 
End of session. Strength still higher than it was 6 weeks ago and just hoping I can keep most of it.
 
PCT seems to be going fine so far although only on day 8 at the moment.
 
Forearm sore at the end of the session but not as bad as it has been previously so am sure it is just a matter of time before fortune farts in my face
 
Its good to be positive eh 
 

good session mate you should be chuffed
 
 
well done

Cheers joe; yeah its going pretty well at the moment. Am sure it won't last too long though pal

Ditto above mate, 140kg on front press is a big weight so good job.

SOF you gonna put up some finish pics up mate?

Hi mate,
 
hope you had a good birthday yesterday hope you got everything you wanted
 
 
cheers
 
Joe

Taz


Ditto above mate, 140kg on front press is a big weight so good job.

Cheers mate. Have definitely seen a decent strength increase on this cycle; makes me wonder how much I would have got from a full 6 weeks without illness and training 3/4 times a week every week !!!???

stolensocks01


SOF you gonna put up some finish pics up mate?

Yes mate once PCT has finished which will be in about 10 days.

skinnyjoe313


Hi mate,
 
hope you had a good birthday yesterday hope you got everything you wanted
 
 
cheers
 
Joe

Cheers Joe, yes I did have a very good birthday - was in Cork from Tuesday until this morning and had a really good time. My girlfriend spoiled me!!

As mentioned have been to Cork for last 3 days so have not updated the journal recently. Training has been scarce unfortunately as a result
 
I has my daughter last weekend so didnt train at all.
 
Managed to get to the gym on Monday and trained triceps. Wasn't anything special but strength still at a higher level than at the start of this journal I can remember that much. As best I can recall I did 12 sets in total for tris.  
 
EDIT: forgot to mention that I did spend nearly 5 hours on Sunday at Rhyl Suncentre which involved plenty of swimming and general cardio so not a total write off!!

The hotel in Cork had a gym and I trained chest on Wednesday evening. My workout was a little limited due to the range of equipment at hand but there was a silver lining to this cloud
 
Smith Machine Flat Bench        1 x 45kg x 15 (warm up)
                                                1 x 85kg x 12
                                                1 x 105kg x 8
                                                1 x 110kg x 5
                                                1 x 115kg x 4
 
Dumbell incline press               3 x 20kg x 12 (20kg was heaviest set at gym)
 
 
Dumbell incline flyes                3 x 20kg x 12
 
 
Smith machine incline bench   1 x 60kg x 12
                                               1 x 60kg x 11
                                               1 x 70kg x  9
 
 
Very pleased with the 115kg x 4. Still struggling with benching, perhaps psychologically, as I lowered the bar far too slowly on the first rep but once I raised the bar (and realised I could) I was much better.
 
No further training to date but am well aware I am compromising my PCT to some extent by not training enough and also due to my reluctance to train back & biceps due to recent forearm flare ups. Am determined to hit the gym tomorrow and do either back or biceps !!!
 
Also, diet has been less than perfect over the last few days but having said that it was far from abysmal either. 
 
EDIt: Walked literally for miles on both Tuesday and Wednesday around Cork so did get quite a lot of exercise in terms of cardio this week.

Went to gym this afternoon and trained back and biceps together although I was not training flat out by any means and concentrated on very strict movement with less weight. Sesssion went like this: -
 
V Bar pulldown to chest   1 x 45kg x 15
                                        1 x 55kg x 12
                                        1 x 60kg x 12
 
Seated Nautilus rows      3 x 100kg x 12
 
 
Seated pulldowns            1 x 50kg x 15 
(behind neck)                   1 x 60kg x 12
                                        1 x 60kg x 12
 
Wide grip rows to chest    3 x 60kg x 12
 
 
I then attempted to do some seated EZ barbell curls on the preacher bench with 10kg each side and after 3 reps was in a fair bit of pain from maainly my right forearm   As a result I tried the same exercise but standing and this was pain free. I thererfore stuck with this exercise for a further 4 sets and my bicep workout was: -
 
Standing EZ barbell curls   5 x 20kg (plus bar) x 15
 
I decided to leave it there and train biceps again sometime during the next 4/5 days assuming there was no adverse reaction overnight.
 
Not a great session but at least I have done some bac/biceps work for the first time in about a month!!
 
Weighed myself when I got to the gym and was 19st 5lbs
 

Had a day off yesterday and did no cardio as I was sorted out loads of paperwork from the house move (finally - it was 6 months ago!); forearm was only slightly sore but the extra days rest would have done some good as it was fine today. Trained shoulders: -
 
Seated Smith Machine Press
Behind the Neck                            1 x 40kg x 12
                                                      1 x 50kg x 10
                                                      1 x 60kg x  9
                                                      1 x 65kg x  8
 
Seated Nautilus front press          1 x  90kg x 12
                                                     1 x 110kg x 10
                                                     1 x 140kg x   7
                                                     1 x 145kg x  6
 
Dumbell side laterals                    1 x 17.5kg x 12
                                                     1 x 22.5kg x 10
                                                     1 x 22.5kg x 11
 
End of session, forearm seemed to be ok but did feel it a little on the 145kg press.
 
Again strength is still there and I jumped on the scales to see I was 19st 8lbs tonight (9pm)
 
Clearly this cutting lark is a piece of p1ss and I have nailed it

Trained tris last night: -
 
Cable pressdowns             1 x 40kg x 15
                                          1 x 75kg x 15
                                          1 x90kg x 12
                                          1 x 95kg x 10
 
Rope extensions               1 x 55kg x 15
                                         1 x 75kg x 12
                                         1 x 80kg x 11
                                         1 x 85kg x  8
 
Close grip Bench               3 x 50kg x 15
(Smith)
 
Kickback machine             3 x full stack x 12, 12, 15
 
End of session. Had a decent pump and no forearm issues so well pleased

Id say you could have gone an extra 10-20kg on that 140 bench mate easy.
 
Don’t beat yourself up too much bud about not being perfect opn the training and diet during pct. Sometimes it happens but as long as you are keeping at it progress will be made.
 
Whats the crack with your forearm mate? Is this pumps from the cycle or injury? (Im sorry if this is mentioned elsewhere or if you have told me before lol!!!!)
 
God dame 19 stone!!!!!!!!! HUGE!!!!!!!!!!!!!! That’s what you are.

Son of Frank


Trained tris last night: -
 
Cable pressdowns             1 x 40kg x 15
                                          1 x 75kg x 15
                                          1 x90kg x 12
                                          1 x 95kg x 10
 
Rope extensions               1 x 55kg x 15
                                         1 x 75kg x 12
                                         1 x 80kg x 11
                                         1 x 85kg x  8
 
Close grip Bench               3 x 50kg x 15
(Smith)
 
Kickback machine             3 x full stack x 12, 12, 15
 
End of session. Had a decent pump and no forearm issues so well pleased

a great session mate well done wish i could train in a propa gym
 
 
iv start from this week to train 4 days a week instead of 3  mon,tues,thurs,fri strangley since iv started weight training i feel hungry more i think my body wants to grow or somethingLOL
 
 
anyway your a machine at 19.8 stone mate, try been 9.4 stone 

Taz


Id say you could have gone an extra 10-20kg on that 140 bench mate easy.
 
Don’t beat yourself up too much bud about not being perfect opn the training and diet during pct. Sometimes it happens but as long as you are keeping at it progress will be made.
 
Whats the crack with your forearm mate? Is this pumps from the cycle or injury? (Im sorry if this is mentioned elsewhere or if you have told me before lol!!!!)
 
God dame 19 stone!!!!!!!!! HUGE!!!!!!!!!!!!!! That’s what you are.

Yeah but am too fat mate   Would love to be 18 stone with much lower bodyfat TBH and that is my goal at the moment. In my avi pic I was about 19st 5 but had top 2 abs through and for starters I want to get back to that and then progress further. I really was gutted when I saw my pics but they have served as motivation so all good in the end. Have found it impossible to lose weight on H-Roid and T-Roid together and will just put this one down to experience. I honestly believe with more carbs and a solid 6 weeks on them with regular training I would easily have put a stone on. Something I will try in the future for sure. Had no side whatsoever and felt good on them so would definitely recommend.
Cheers for the comments mate they really are appreciated
 
The forearm injury is a longstanding one that flares up every so often and just have to try and get round it. I think it is a grip issue tbh as I have never used straps and seem to have a very strong grip but tend to grip too hard when I train and perhaps strain it via that?
 
Am close to buying a Focus ST3 mate. Do you rate them? Maybe too slow though for a scooby driver I suppose

skinnyjoe313

a great session mate well done wish i could train in a propa gym
 
 
iv start from this week to train 4 days a week instead of 3  mon,tues,thurs,fri strangley since iv started weight training i feel hungry more i think my body wants to grow or somethingLOL
 
 
anyway your a machine at 19.8 stone mate, try been 9.4 stone 


Good that you are feeling hungry mate, get that food down you mate and you will see results. Don't set the bar too high (eg. aim for 9 and a half stone next) and you will see progress over time trust me

Trained chest tonight as follows: -
 
Flat barbell bench        1 x 60kg x 12 (warm up)
                                    1 x 100kg x 8
                                    1 x 110kg x 6
                                    1 x 115kg x 5
 
Benching improving and more than I have done before on flat bench; was helped by seeing a guy in there who I knew who jumped in and was there as a spotter although I didnt need to use him. With hindsight I should have gone for 120kg whilst he was there but he only had time for one more set and I felt happier adding 2.5kg per side at the time.
 
Pec dec flyes                  3 x 85kg x 10
 
 
Incline smith bench        1 x 50kg x 12
                                      1 x 80kg x 10
                                      1 x 80kg x 10
                                      1 x 80kg x 10
 
Ended the session at this point as the benching really seemed to have drained me quite a bit and I thought 11 sets was enough given what I had done tonight. Had quite a decent week all in all in gym terms as I have trained more than I have been recently and managed to come through it injury free
 
PCT nearly ended (5 days left from tomorrow) and seems to have gone pretty well. Will do a full report next week.

Don’t worry about a little extra bf atm, you just need to get a few HIIT sessions in and am cardio jobbies. Supps that will help are omega 3’s, green tea, L-Glutamine (for faster am cardio) and depending on if you need an extra kick some form of fat burner/ caffeine caps to help with hunger and energy.
 
I agree Hroid and Troid are good products, I liked both of them.
 
Lol aye they are not quiet the same on performance but the focus ST2 & 3 were the only other cars I was considering in all honesty. I tried Evo’s, Nissan 350’s, Audi’s etc etc and the short list was a Scooby STI and Focus ST.
 
IMO the Focus ST’s are very very good cars, that for the money are quick, cheap to insure and maintain. They are really good quality rides that are comfortable on long/short distance drives. If you drive a standard one they have an awesome sound also, very distinctive. However if you dive one with the pumabuild conversions on with a different exhaust it takes the funky sound away, so I would not bother with that. They are easy to drive compared to a scoob and not so in your face, yet look sexy as hell which is why I wanted one.
 
I’m not sure if your looking at brand new or second hand but here are a few tips to buying one:
 
Make sure they have a full service history as with all turbo charged engines its very import none have been missed out and regular oil changes have been done.
 
Check the brake pads and especially the disks as these wear hard and are not the cheapest wearing items to get replaced. If I found one I like I would even knock people down on the price for this as it will need doing.
 
Simple one – tyres again not cheap due to size and profile so could be a hidden cost to a cheaper car.
 
If any modds have been done to it make sure you get all of the receipts mate. You can even call these tuners up such as Pumabuild who will be able to give you background knowledge on the car.
 
If buying from a garage make sure you check all the body work and get it tidied up, don’t accept it and take the stance you will prob ding it anyway. It will drive you crazy and you will end up paying to have it done yourself trust me. Same goes if private, knock a few £££ off as loads of perfect ones out there so no need to buy one with damage on it.
 
If you want a 4 door try to buy private, as garages tend to charge a premium for them where as private sales do not.
 
Black and blue are by far the best colours, but if you go for a black one you will find it slightly harder to find one as much rarer.
 
Hope you find this useful bud.

Thanks for taking the time to post all of that mate; really grateful. Ironically when I posted about the ST I had already taken one for a drive locally and have found one as follows: -
 
Blue ST3 (full leather recaros which are superb) with parking sensors added
2 yrs and 5 months old
FSH at main dealer
7000 miles only
Blue
Unmarked alloys
 
Only thing I didnt like was some scratches on the roof but all of them bTar 2 were surface ones; I was assured these would be sorted and they agreed to bring someone in from outside ford if necessary to sort them. I also managed to negotiate an extended 18 months warranty so I will have 2 yrs on it from when I get it. Just spoke to the garage and all has been sorted so subject to me inspecting it tomorrow beforehand I should be a proud owner over the weekend. Will put some pics up if I do.
 
Thanks again mate