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

Have decided to do a journal to try to maintain my recent enthusiasm for the gym. After a very turbulent 2008, which late January involved separation from my partner of over 10 years, I spent more time in the gym than I ever had before and as a result managed to make fairly decent progress despite being 43 years of age!!!

However, due to a combination of factors my training tailed off badly towards the end of last year and in November I suffered a (left) biceps injury that I just couldn't shake off. I tried to train round it, then rested for a month all to no avail and by May 2009, following a house move and a further 3/4 weeks break, I was fatter, weaker and generally pissed off, particularly as my left bicep was nearly 2 inches smaller than my right!!

However, early June 2009 I decided to try Cissus Drol at 6/8 caps per day and it definitely seemed to do the trick as by the end of June my bicep was much improved. I joined a new gym 6 weeks ago and have finally started to train biceps again, albeit with light weights, and I look a bit more proportional at last

I have seen small improvements in the last 4/5 weeks and want to keep going so I have decided to start a journal. I will be starting a H-Roid/T-Roid cycle within the next couple of weeks which I am really looking forward to. I am currently using Kre-Alkalyn, protein powder and fish oils only. I have used SD and Epi before but not for nearly 12 months.

My immediate goal is to recover my size from 12 months ago but medium term I really want to reduce my BF levels down to 15% initially and try to stay there. I am well above that at the moment and reckon I will weigh in later at about 275 lbs. ( I am 6ft 3 tall). My new gym has a full cardio suite and I will be starting to add in cardio at least a couple of times a week from now on.

I have to say there have been some superb "cutting" results on this forum recently and I hope to have a decent stab at it myself. I have deliberately pigged out for the last 10 days so I look at my worst

I have been away for a few days and enjoyed a few beers and some unhealthly treats but I am, as of today, determined to knuckle down and keep my diet pretty clean.

I will be posting diet, stats and pics shortly but am off to the gym now for my first session in 10 days.

Am happy to answer any questions anyone may have and hope you enjoy my journal.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

How long will you be running the cycle for and what sort of training plan have you in mind?

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shane278


How long will you be running the cycle for and what sort of training plan have you in mind?

Hi mate and thanks for stopping by. I will be running the cycle for 6 weeks and dosage will be 75mg H-Roid and 120mg T-Roid. I do not use a SERM for PCT and will be using Iforce Reversitol with some Mass FX MS I have left over (a couple of weeks worth) and also 11 Test as an anti-catabolic. I used this protocol last time and felt it worked very well for me. Not advocating it for anyone else though.

My training plan is to initially use a weight at which I can achieve between 8 and 12 reps with the final set of each exercise being heaviest and at least 6 reps. I do not really train for strength as I have found I usually end up injured . However, I am hoping for a decent strength increase from this cycle.

I usually use 12 sets for bis & tris (sometimes a little more and occasionally less) and 15-18 sets for back, shoulders and chest. I no longer train legs due to rupturing my kneecap 18 months ago; any resistance training whatsoever for legs causes me pain nowadays.

I tend to train 1 bodypart per session nowadays too which seems to work for me. I aim to train 4/5 times per week.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Just returned from gym and trained back. Still a little reluctant to train heavy on back and my strength is down a fair bit anyway as I didn't train back at all for 5 months in an effort to cure my biceps injury. Workout went as follows: -

Seated wide grip machine row 1 x 65kg - 12 reps (warm up)
                                                 1 x 85kg - 12 reps
                                                 1 x 95kg - 12 reps

Lat pulldown to upper chest     1 x 60 kg - 14 reps
                                                 1 x 80 kg - 12 reps
                                                 1 x 90 kg - 11 reps

Seated Nautilus Pulldown         1 x 102.5kg - 12 reps
                                                 1 x 105kg - 11 reps
                                                 1 x 105kg - 10 reps

Lat pulldown behind neck          1 x 65kg - 14 reps
                                                  1 x 85kg - 12 reps
                                                  1 x 95kg - 11 reps

Seated narrow grip row             1 x 100kg - 10 reps (full stack)
                                                   1 x 100kg - 9 reps
                                                   1 x 100kg - 8 reps

Seated low row (Nautilus)          1 x 80kg - 12 reps
                                                   1 x 80kg - 15 reps
                                                   1 x 80kg - 13 reps

Between exercises 4 & 5 I also tried the assisted chinning machine and managed 1 set of 4 reps and 1 set of 4.5 reps Really felt my biceps working on this so stopped and moved on. Am still rather paranoid about this so taking no chances.

Strength down significantly on back but hopefully will make rapid progress now I am (hopefully) fully healed 
         
Can't find tape measure and too dark for pics - will hopefully put this right tomorrow.

                   

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Due to last minute change of plan I have seen my daughter tonight so no time to do pics etc. However, did manage to make a quick trip to the gym straight from work and trained triceps as follows: -

V Bar pushdowns           1 x 60kg - 15 reps (warm up)
                                      1 x 85kg - 12 reps
                                      1 x 95kg - 12 reps
                                      1 x 105kg - 11 reps

Rope extensions           1 x 65kg - 14 reps
                                     1 x 75kg - 12 reps
                                     1 x 85kg - 10 reps

Seated Nautilus dips     1 x 80kg - 15 reps (40kg per side)
                                      1 x 100kg - 15 reps
                                      1 x 120kg - 15 reps
                                      1 x 130kg - 12 reps
                                      1 x 140kg - 12 reps

"Kickback" machine        1 x 75kg - 15 reps (full stack)
    (seated)                     1 x 75kg - 15 reps
                                      1 x 75kg - 12 reps (Tris fried by now!)


In view of lack of preparation (was literally dashed home had a coffee and to the gym had a decent session. Tricep strength was much better than back the night before but have not had extended break for tris unlike back.

Got back from gym and picked daughter up. It was her birthday yesterday (age 10) and have her all day tomorrow so we are going shopping for the Nintendo DSI she so desparately wants. She opened the rest of her presents tonight and has gone to bed happy so all is good in my world as I type this.

Diet etc will be posted as soon as time permits. Girlfriend just gone to bed though so don't want to risk missing my evening cardio

(All 45 seconds of it anyway )              

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Haha, dont forget the early morning cardio too

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shane278


Haha, dont forget the early morning cardio too

LOL, not with the daughter staying over mate. Got woken up at 7 up to do breakfast etc. Maybe tomorrow though

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Good luck mate, i hope you do well from the cycle.
 
all the best
 
Joe

http://www.ugm.org.uk/

the tren of forums
 

Hi mate, thanks for looking in. Yes, am looking forward to running H-Roid/T-Roid together and am hopeful of some decent gains. Will be starting in about 10 days once I am fully back into training and got a couple of ancillaries sorted (fish oils, hawthorn berry and milk thistle basically).

Best of luck with your training.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Good luck pal, will pop in and check up on ya ...

Perfection is our goal. Excellence will be tolerated.

When the mirror tells me im big enough, i tell the mirror its wrong!

Eat, Eat, Train, Eat, Rest . . . Grow! 

RickH


Good luck pal, will pop in and check up on ya ...

Hi mate. Cheers for looking in. Dare say I will have a look in yours too

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Trained biceps tonight followed by my first (gym) cardio session for quite some time. The cardio was prompted by me having some pictures taken about an hour earlier.    Now I have read on this forum a number of times that "pictures don't do me justice" and "look better/bigger in the flesh" etc etc, and to be honest I thought to myself that surely the camera doesn't lie!? Hmm....  well after looking at the pics tonight I no longer hold that opinion and was honestly quite shocked and disappointed at what the camera showed me . I will post them up very shortly after I have recorded details of tonights training, which went as follows: -

Standing cable curls 1 x 25kg - 15 reps (warm up)
                                 1 x 45kg - 15 reps
                                 1 x 55kg - 12 reps
                                 1 x 65kg - 12 reps

Seated Nautilus        1 x 35kg - 15 reps (17.5 each side)
Bicep curls                 1 x 55kg - 13 reps
                                 1 x 65kg - 11 reps
                                 1 x 65kg - 11 reps

Alternate curls          1 x 40kg - 12 reps
                                 1 x 40kg - 12 reps
                                 1 x 40kg - 11 reps

On to cardio which consisted of 10/11 mins on the stationery bike whilst I watched the end of the England game. Not a terrific amount admittedly but its a start and it was near to closing time (honest!)


                              

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Ok then on to the pics and as I said above I am not liking what I see and am seriously reconsidering my H-Roid/T-Roid cycle at this point.  Not sure if that is a bit too much of a knee jerk reaction at this stage and will consider my options more closely over the next few days. Whatever I decide I am hoping that putting these on the forum will provide me with the drive and determination to knuckle down over the coming months and make some significant progress.

All honest feedback welcomed but try not to be too harsh as I am quite a sensitive soul at heart

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I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

A couple more: -

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I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Last one: -

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I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Have now had time to find the tape measure and as of 5 mins ago my stats were as follows (all completely cold - training in about an hour) : -

Chest (norm)     50.5 inches

Chest (exp)       52 inches

R Bicep              18 inches

L Bicep               17.6 inches

Waist                 40 inches (measured round bellybutton)


Am disappointed with the waist measurement but am determined to do something about this over the coming weeks. Not as down as I was about the photos yesterday but still pondering my H-Roid/T-Roid cycle. I think I would be better running something as I will be dropping weight and I want to keep the muscle I have as much as possible. Ideally between now and Christmas I would like to drop 20lbs of fat which I don't think is that unrealistic and could be done at a steady rate over the next 19 (ish) weeks.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

good back and chest mate

http://www.ugm.org.uk/

the tren of forums
 

skinnyjoe313


good back and chest mate

Thanks mate. Will look 10 times better though when I have shed a couple of stone of fat I'm sure.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Tonights session was shoulders/traps and went as follows: -

Seated smith machine
press behind neck          1 x 30kg (incl bar) - 15 reps (warm up)
                                       1 x 60kg - 12 reps
                                       1 x 70kg -  9 reps
                                       1 x 75kg - 6 reps

Seated shoulder press   1 x 75kg - 12 reps
                                       1 x 85kg - 11 reps
                                       1 x 95kg - 12 reps
                                       1 x 95kg - 11 reps
                                       1 x 95kg -  9 reps

Nautilus seated press     1 x 100kg - 13 reps
                                        1 x 100kg - 8 reps
                                        1 x 80kg - 9 reps

Dumbell forward raises    1 x 20kg - 11 reps
(single arm)                      1 x 22.5kg - 9 reps
                                         1 x 22.5kg - 9 reps

Nautilus shrugs                1 x 80kg - 15 reps
                                         1 x 80kg - 15 reps
                                         1 x 80kg - 13 reps
                                         1 x 80kg - 12 reps

Quite pleased with session overall, strength not down much at all.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

where did you get your H-Roid from?

Whats your diet going to belike when your on cycle?
 
and how old were you when you first started training?
Joe

http://www.ugm.org.uk/

the tren of forums
 

Entrophy


where did you get your H-Roid from?

Got it from extremesupplements.co.uk mate.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Hey mate, how many days away till us start your cycle?

great long you look a fcukin beast in your avyy i wanna be that big one day

how tall are u and whats your weight at the min?

Joe

http://www.ugm.org.uk/

the tren of forums
 

skinnyjoe313


Whats your diet going to belike when your on cycle?
 
and how old were you when you first started training?
Joe

Diet will be along the lines of the following: -

Breakfast: 50g whey with 30g oats & omega 3/6/9

10.45/11am: Tuna/Chicken with brown rice

1-ish - Chicken/tuna/beef on wholewheat bread with salad. Fruit & yoghurt.

3.30pm - repeat of meal 2

Pre wo: 2 weetabix in whey

PWO 50 whey with malto

PPWO Steak/chicken with rice/potato, 2/3 veg, probiotic yoghurt

Pre-bed 50 Nutrisport 90+ with 1 weetabix/oats

In addition to the above I will be eating 2/3 extra portions of fruit per day as well as eating stuff like cottage cheese, white fish, milk, eggs, edam, prawns, salmon, pilchards etc.

I will be having a cheat, probably on a saturday. Not put portion sizes but will be aiming for 300g protein per day as a benchmark. Carbs and fat will fluctuate but not be more than I consider I need on that day, depending on training/cardio etc.

I started training when I was 18 and did so sporadically for 2 years but stopped at 20 for a couple of years. I then started again but was never committed to my training for more than 2/3 months at a time in truth. I gave up completely when I was 32 for about 10 years and started again about 3 years ago. 

I wish I could have found the application when I was 20 or even 30 but never could in truth. However, I do not see me stopping regular training nowadays.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

No training this weekend as went camping to Shell Island (near Harlech) straight from work on Friday with my daughter and girlfriend. First night was horrendous weather-wise and wanted to come home by Saturday lunchtime. However, sun came out and ended up having a great day/night. Got back after 6pm tonight and too late to catch gym. Rather tired too after 2 hours sleep on Friday but will be back at the gym tomorrow night.

Shopping tomorrow too for next weeks food. Am very good at sticking to a decent diet when I have the food in the fridge/freezer. Not been the best at shopping so far this year though so tend to run out of certain items and find it too easy to resort to a takeaway

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

skinnyjoe313


Hey mate, how many days away till us start your cycle?

great long you look a fcukin beast in your avyy i wanna be that big one day

how tall are u and whats your weight at the min?

Joe

Sorry mate just noticed this. I will be starting next Monday.

My avi pic is about 12 months old and at the time trainining was going very well and I had fairly recently done an epi/M-Dien/Methoxy Trn 6 weeker I think. Unfortunately since then my training has been very on and off for several reasons. However, I am 100% determined to get back to where I was and then improve further.

I am 6 feet 3 inches tall and as of tonight weigh 19 stone 6 pounds.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Tonights session was chest and went as follows: -

Flat bench press 1 x 60kg x 12 (warm up)
                           1 x 90kg x 8

At this point I felt a niggle and decided to stop. I have not seriously benched for many years and have only just started again within the last couple of weeks due to the better facilities at the new gym. Chest is easily my weakest bodypart in terms of strength (I trained around a forearm injury for 12 months a couple of years ago which meant I could not do any heavy dumbell work) and I am hoping to push my bench up significantly over the next 2/3 months.

I then continued as follows

Pec Dec Flyes     1 x 60kg x 12
                          1 x 75kg x   9
                          1 X 75kg x   8

Seated Chest
Press                 1 x 75kg x 12
                          1 x 80kg x 12
                          1 x 85kg x 11
                          1 x 90kg x  9
                          1 x 100kg x 7

Seated Nautilus 1 x   80kg x 12
Incline Press      1 x 100kg x 9
                          1 x 110kg x 8
                          1 x 110kg x 4
                          1 x   80kg x 7

Was nothing special but first chest workout for nearly 3 weeks so not gonna be overly critical at this stage.

Diet today was as follows (wont be posting this every day but every so often as an example): -

8.30am 2 scoops Nutrisport 90+ with 30/35g Ready Break in a blender

11am 170g chicken breast & 500ml water

1.30pm Foot long steak Subway with all salad no sauces on wheat bread (treat)
Small bag of Quavers (I had to it was cheaper as a meal deal

4.30pm 100g chicken & 500ml water

7pm Pork & Chicken kebabs with small portion of rice

Pre bed 2 x Nutrisport 90+ with 1 weetabix blended

Not perfect I know but didnt make it to the shops today so struggling for fruit, veg and other items.

                           

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Trained biceps tonight and went as follows: -

Standing cable curls
(straight bar)               1 x 25kg x 15 (warm up)
                                    1 x 45kg x 12
                                    1 x 65kg x  8
                                    1 x 70kg x  6

Seated Nautilus
single arm curls            1 x 40kg x 12
                                     1 x 50kg x 10
                                     1 x 55kg x  9
                                     1 x 70kg x  5
                                     1 x 70kg x  5
Seated EZ bar curls
on preacher bench       1 x 45kg x 10
                                    1 x 50kg x   8
                                    1 x 50kg x   8

Finished at that point - still a it wary about old injury but pleased with the increase in weight from last week.

Chest been really sore last 5/6 hours so pleased with that and think I should be in a reasonable position to start cycle next week as strength getting back to normal.

Weighed myself and have lost 1 or 2 lbs since last week (depending upon where I stand on the scales!). have decided that I am definitely going to cycle carbs over the next few weeks, not drastically low on any given day but certainly lower overall than I have been used to recently.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Looks good mate, keep at it'll you get inthe swing of thing soon and dont worry if you miss the gym or a meal on some days.
 
every days isnt going to go perfect.
 
good diet mate look 1000x better them mine.
 
Joe
 

http://www.ugm.org.uk/

the tren of forums
 

skinnyjoe313


Looks good mate, keep at it'll you get inthe swing of thing soon and dont worry if you miss the gym or a meal on some days.
 
every days isnt going to go perfect.
 
good diet mate look 1000x better them mine.
 
Joe
 

Thanks mate, have had more than my fair share of less than perfect days recently so hopefully I will now be on a long injury-free run!!

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Didnt train yesterday (wednesday) as I had my daughter for the night and picked her up from work.

back in the gym tonight though and trained shoulders as follows: -

Nautilus seated press     1 x 60kg x 15 reps (warm up)
                                        1 x 80kg x 14
                                        1 x 90kg x 13
                                        1 x 100kg x 13
                                        1 x 105kg x 11
                                        1 x 110kg x 9

Seated shoulder press
Machine (behind neck)    1 x 75kg x 15
                                       1 x 85kg x 13
                                       1 x 95kg x 11

The full stack on this machine is 110kg but the pin refuses to work any lower than 95kg which is a pity because I am sure I could do the full stack for a few reps

Standing forward raises
(straight bar & cable)      1 x 25kg x 15
                                        1 x 35kg x 15
                                        1 x 45kg x 13
                                        1 x 45kg x 11

Seated side lateral          1 x 30kg x 15
machine                           1 x 40kg x 13
                                        1 x 45kg x 11 reps


End of workout and went home to a nice large rump steak with rice and peppers. Diet has been much improved since I started this journal and long may it continue - it needs to

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

No training yesterday as it was my girlfriends birthday and I also had my daughter for the day. In the evening we went to a BBQ at her parents house which went on until about 2am. Diet yesterday was still pretty good except for the alocohol consumed at the BBQ. I rarely drink but had 3 beers a couple of shots, vodka/red bull and a couple of glasses of "punch" which had all sorts of alcohol in it.

Felt tired today but a mate of mine was going to the gym and I went along with him. However, all I had eaten by 4.30 pm was 2 x shakes with Nutrisport 90+ with oats and a slice of birthday cake before I left the house .  Struggled at the gym overall but was helped by training with my mate as I didnt want to be outlifted . We trained back: -

Nautilus pulldowns          1 x 80kg x 14 reps
                                        1 x 100kg x 12
                                        1 x 110kg x 12
                                        1 x 110kg x 10

Narrow V bar pulldowns  1 x 60kg x 12
                                        1 x 80kg x 9
                                        1 x 75kg x 10

Seated row machine        1 x 80kg x 10
  (wide)                            1 x 80kg x10
                                        1 x 80kg x 10
                                       
Pulldown to chest             1 x 75kg x 12
                                         1 x 85kg x 10
                                         1 x 85kg x 10

Seated rows                     1 x 65kg x 12
(narrow)                           1 x 65kg x 11
                                         1 x 65kg x 12


Last 3 sets were done slow and strict to finish off. Was totally knackered by the time I had finished and went home and fell asleep!!

Felt shattered when I woke up and decided I was in need of a "carb up" as the last 2/3 days have been quite low (for me) so I refuelled with a Chicken Tikka Chilli Bhuna with boiled rice and a keema nan.

About 90 mins later I was able to polish off most of my girlfriends mixed biryani so I now feel rather stuffed and ashamed . However, last 24 hours clearly my cheat day so back to the usual fayre tomorrow.

Feel much better for my feast too

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

hi mate,dont worry about the pics,firstly you have nothing to be down about anyway,you are carrying some good quality mass there and seing as you havent been in the gym much and been hormone free i think you are looking good,secondly pics are very decieving, anyone who posts on here will say the same the pics look nothing like real life!

a loss of only 3 lbs per week for 10 weeks is very easy for you and the difference will be astonishing.

ive just cut down from 16st 10 to 15 st dead leanest ive ever been,i cut volume in half in the gym bis and tris was only 6 sets per bodypart,chest 8,legs 8 perhaps you are doing to many sets in the gym?

Hi mate, thanks for stopping by - hope all is well with you?

Yeah, I have mellowed a bit about the pics now and I do appreciate and value your comments very much mate. Now I am injury free and training at full pelt again in a new (and improved) gym I have a renewed enthusiasm and opening a journal has definitely added to that. With the injury and lack of training my diet definitely went down the ****ter to a large extent but I have got this sorted and can already notice a little bit of a difference since I took those pics. 

How long did it take you to cut to 15 stone mate and were you assisted?

I know you are one of the few that have used H-Roid and given feedback on it and I think it is a decent compound from what I can see - more mass than H-Drol with no sides is what I am hoping for and the addition of T-Roid I am hoping to get some decent results in 6 weeks. Starting tomorrow and looking forward to it.

Interesting what you say about the volume and I am actually doing more sets than I used to at the old gym but there is a lot more equipment at the new place and I am a bit like a kid in a sweetshop at the moment

I will certainly bear in mind what you say and may well reduce volume over the next few weeks.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Trained again this afternoon and did chest. Same as yesterday, I trained without much food inside me (had been shopping for a couple of hours when my mate texted to say he was on his way to gym) but managed a reasonable session in the circumstances: -

Seated Chest Press          1 x 75kg x 15 reps
                                         1 x 85kg x 12
                                         1 x 95kg x 12

Flat bench press               1 x 60kg x 14
                                         1 x 100kg x 6
                                         1 x  80kg x  8

Nautilus incline press        1 x 90kg x 12
                                         1 x 90kg x 11
                                         1 x 100kg x 10

Nautilus bench press        1 x 90kg x 14
                                         1 x 100kg x 10
                                         1 x 110kg x 7

We then performed a "giant set" consisting of another variant of the seated press followed by pec dec flys followed by cable crossovers all done one after the other with about 90 secs rest inbetween sets.

Chest press                         1 x 75kg x 12
                                            1 x 75kg x 10
                                            1 x 65kg x 9

Pec Dec Flys                         1 x 65kg x 12
                                            1 x 65kg x 11
                                            1 x 55kg x 10

Cable crossovers                 1 x 20kg (each stack) x 12
                                            1 x 17.5kg x 11
                                            1 x 15kg x 10

By this point my chest was fried and the workout ended.

With hindsight I probably did too many sets (see Meat's comments above) but I will see how my chest is over the next 24 hours or so

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Trained shoulders tonight: -

Seated behind neck          1 x 65kg x 15
machine press                   1 x 85kg x 12
                                          1 x 95kg x 12

(As before pin will not go any higher (lower) in the stack on this machine and I am definitely capable of pressing more weight so may revert to smith machine.

Nautilus incline press        1 x 80kg x 15
machine                            1 x 100kg x 14
                                         1 x 110kg x 12
                                         1 x 115kg x  8
                                         1 x 117.5kg x 7

Close grip cable raises     1 x 45kg x 14
(waist to chin high)          1 x 55kg x 12
                                         1 x 60kg x 10
                                         1 x 65kg x 9

Same exercise but with     1 x 30kg x 12
bar behind legs raised       1 x 35kg x 12
to under arms                    1 x 35kg x 12

Single arm side raises        1 x 20kg x 10
(cables)                              1 x 20kg x 10
                                           1 x 20kg x 10

End of workout. Realised tonight that my aim to do more cardio has failed badly thus far and it is something I must improve upon. Started H-Roid & T-Roid today, both at 3 tabs so 75mg H-Roid and 90mg T-Roid - will up the T-Roid dose in a week or 2 but dont see the need to steam in at 120mg from the start. Am hoping that I start to see something from this combo after 10 days or so - watch this space

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

No training previous 2 days as I have had to prepare my old place for tenants who are moving in tomorrow. Plenty of lifting, hoovering () and cleaning () though so am treating that as this weeks cardio .

I have to say that I am finding my new diet remarkably easy to stick to and I fail to see why I have not done this a lot sooner. I live near an Aldi and also have one near work so I have ready access to plenty of decent (and cheap) low-fat protein sources, fruit, veg etc and it really is just a case of a bit of forward planning and a small extra effort. Have taken a liking to Aldis cottage cheese which has 45g of protein per tub and hardly any fat or carbs for (IIRC) 69p .  Also, they have tins of tuna for 49p with added flavour such as lemon + black pepper, thai chilli etc. I really struggle with "normal" tuna but this is a pleasure to eat as a snack and is also very low fat despite the taste. My diet typically this week has been: -

8am - 30g oats blended with 2 x Nutrisport 90+ and fish oils
10.30 - 170g chicken with apple, banana + 500ml water
1.15 - Chicken/tuna/beef salad on wholemeal roll/bread (no butter), half tub of cottage cheese or tin of tuna & probiotic yoghurt & water
4.15pm - rest of cottage cheese or tin of tuna with water.
7pm - As breakast
8 or 8.30 train
PWO - Chicken or prawn omelette/ or in curry sauce with rice
Pre bed Nutrisport with weetabix or tub of cottage cheese.

Am looking to add in more veg where I can as well as salmon and white fish.

So far seems to be working as I seem to have lost an inch from my waist going off my work trousers

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Made it to the gym tonight and trained arms, the first time I have trained biceps and triceps together for a couple of years. Made an effort to slightly reduce volume and went as follows: -

Standing cable curl    1 x 30kg x 15 (warm up)
(straight bar)             1 x 55kg x 12
                                  1 x 65kg x 10
                                  1 x 75kg x  6
                                  1 x 80kg x  7 (pleased with this)

Seated Nautilus curls 1 x 50kg x 14
                                  1 x 70kg x 12
                                  1 x 75kg x 10
                                  1 x 80kg x  9

Tricep cable pushdowns
(Inverted V bar)         1 x    50kg x 15
                                   1 x   75kg x 14
                                   1 x   95kg x 12
                                   1 x 100kg x 12

Seated kickback
machine                      1 x 75kg x 12
                                   1 x 75kg x 12
                                   1 x 75kg x 12
                                   1 x 75kg x 12

Had to call it a day at that point as gym was preparing to close. Arms had a good pump and I felt strong tonight - probably more to do with the 2 days off than the H-Roid or T-Roid at this early stage I guess but am expecting good things to happen within the next week or so.

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

Wasn't expecting to train tonight but not seeing my daughter until tomorrow now. Went to gym on the basis I was training shoulders but when I got there thought I would do chest . My workout went as follows: -

Seated Chest Press      1 x 50kg x 15 (warm up)
                                     1 x 75kg x 12
                                     1 x 95kg x 11
                                     1 x 105kg x 8

Incline Bench Press       1 x 60kg x 12
                                      1 x 70kg x 10
                                      1 x 80kg x   9

Pec Dec                          1 x 50kg x 15
                                      1 x 75kg x 13
                                      1 x 85kg x 12
                                      1 x 95kg x  8  
Nautilus Bench Press
(Seated - Flat)                1 x 80kg x 14
                                       1 x 90kg x 12
                                       1 x 100kg x 9
                                       1 x 105kg x 8

Cable Flyes ("incline" via
leaning forward)             1 x 12.5kg x 15 (each)
forward                           1 x 17.5kg x 14
                                       1 x 20kg x 12

End of workout. Still a long way short of where I want to be and I think chest is by far my weakest bodypart (in terms of strength). However, at the new gym I am able to bench press, both flat and incline, which is something I have not done for about 15 years .  At the old gym there was just a smith machine for barbell benching which I really didnt enjoy using so didnt use it week in week out.  I am hoping that my bench will improve significantly over the coming months but at the moment I am still getting to grips with the movement and am not yet fully confident - certainly would not bench 100kg plus by myself at the moment. As of today I can press down 110kg for 12-15 reps with my triceps but would struggle to equal that on a bench press I'm sure so there is obviously a long way to go .  A lot of improvement too, hopefully and maybe the Tren will help

I can't recall what forum it was but I threw one little c.unt into a sentence and you'd have thought I'd bummed one of their grandmas

hi mate i cut it in 9 weeks,carb cycling,only used 300mg test prop per week nothing else.

i cut volume only 8 sets for chest,8 intense full out sets is enough for chest,i do 4 flat bench,4 flat flyes and that is chest done,remember during cutting keeping muscle is the aim,this volume is enough,espically if using hormones,i think you are over training chest myself,try less sets more intensity,forced reps negs etc really punish the muscle every set see how you do,glad its going well for you mate good to see you back on mt.