Hey guys, I don't post very often here but have been visting the site for quite a while. I finished my first ever cycle of 500mg/week of sustanon for 8 weeks around 5 weeks ago, so am about 2 weeks into PCT. I thought that keeping a journal will help keep me motivated with my training, especially after coming off the gear! Current stats: 20 years Old, 5ft10, 13st10 , not sure of bodyfat (any ideas anyone?). I will only really be focusing on my workouts in the journal, as I don't find the nutrition side of things as hard to keep up. Going to shoot for ~35000- 4000 calories on a rough 40/40/20 split,although I am not ultra strict with my diet. I have continued to gain weight during my PCT so I think that I can put on some more muscle without another cycle for a few months at least!

Here's some recent photos that I can use as comparisons in months to come!

front: FRONT

back: BACK

lats: LATS

quads: QUADS



ROUTINE

CHEST/TRIS:
flat dumbbell press 4 sets x 6-10 reps
incline dumbell press 4 sets x 8-10 reps
weighted dips 4 sets x 6-10 reps
incline flies 3 sets x 10-12 reps
skullcrushers 3 sets x 8-12 reps

BACK/BI:
deadlifts 4 sets x 6-8 reps (find these knackering!)
bent row 4 sets x 8-10 reps
chin ups 4 sets x 6-10 reps
bent over laterals 4sets x 12-15 reps
concentration curls 3 sets

LEGS: squats 5 sets x 6-20 reps
leg press 5 sets x 10-15 reps
hamstring curls 3 sets x 10-12 reps
calf raises 3 sets x 20 reps

DELTS/TRAPS:
dumbell press 4 sets x 6-10 reps
smith machine press 4 sets x 8-12 reps
lateral raises 3 sets x 8-10 reps
upright row 3 sets x 6-10 reps
shrugs 3 sets x 8-12 reps


Any suggestions on improving the routine would be welcome!
Having a chest workout in the morning so will post up how it goes then!

Cheers,
Rich.

20 and just done first cycle?
why didnt you wait a bit first mate-you would of made awesome gains anyway with a sorted diet.

MY JOURNAL
http://www.muscletalk.co.uk/tm.aspx?high=&m=2704010&mpage=1#2704010

Well I had trained for about 3-4 years before using, and had my diet and training sorted, so I decided to go for a relatively light cycle. The reason was in order to make quicker gains- which is most peoples reason for using I would imagine!

Maybe I could have waited a bit longer before using, but I felt I was as physically mature as some older guys who use . I'm 21 in 3 months too

good build mate, how much did you gain on cycle and why so short on cycle?

THE MAKE OR BREAK stay Natty or Not JOURNAL

Cheers Carl. I gained roughly 6lbs throughout the cycle, but visibly dropped some bodyfat aswell, so im guessing that I built at least 8lbs of lean muscle tissue, which im very happy with! Strength improved a lot aswell, especially on shoulders (+15kg military press) - and has stayed at the same level since coming off. Going to train chest now so i'll jot down weights, sets and reps after the sesh.

CHEST SESSION: flat dbell presses: 40kgsx8, 45sx8, 45sx6, 40sx6

incline dbell presses: 34kgsx8, 34sx8, 34sx8, 34sx6

weighted dips: +15kgx8, +15kgx8, +20kgx6, BWx 12

incline flies: 18kgsx10, 18sx10, 18sx10

skullcrushers: 30kgx12 35kgx12 35kgx12 30kgx8


Was an OK sesh but my endurance was slightly lacking and a couple of reps down here and there on last week- however, not too disheartened as haven't lost any strength since coming off upto now.

As long as you feel your ready why wait eh?
Nice gains from that cycle mate, even better that you havent dropped strength etc as well.
will keep popping in this journal :)

New journal started
Got a question? Read the articles section here

Yeah that's what i thought! Good to know they'll be someone actually reading this, cheers man. Going to essex for 2 night so next sesh will be sunday night/monday morning!

Had a shortened back sesh just now- doing deadlifts with a stonking hangover ain't too fun! Still got some ok sets out though and getting the protein in.

BACK SESSION

Deadlifts: 100kgx10 140kgx6 170kgx6 170kgx6 140kgx8 --felt like barfing

Dumbbell rows: 50kgx 8 50kgx8 40kgx12 40kgx12 --Slow and controlled

Chin ups: 8,8,6,6 --****e at these but good form

Ez bar curls 50kgx 8, 6,6 --too ****ed at this point!

shoulders or legs tomorrow depending on how i'm feeling

Good build on you mate esp delts and upper back... much better than a lot of lads when they do their first cycle.

Nice tidy physique bud!

"When i let go of what i am, i become what i might be"

lookin good mate, any plans to compete?

My Journal

http://www.muscletalk.co.uk/m_2784624/tm.htm

Cheers lads. Yeah, Marsbar, although i am only 20 I started good eating and training habits early (deadlifted 200kg when i was only 17 for instance) so felt well ready to start jabbing and making faster gains, as was getting a but fed up by the slowness of strength gains. Not really got any firm plans at the moment bigin, but if I can add a lot of muscle over the next 2 years i'd be happy to try a junior comp, sounds like fun. I am planning to do another cycle in spring (probs a 12 week deca and sust one), so if i could add ALOT of mass on my chest and arms i'd defs consider it. Always had lagging 'show' muscles and a good back, which ****s me off somewhat!!

Just had a shoulder sesh in the garage. Still well low on energy from the weekend's activities and weights and reps not very good.

SHOULDER SESSION:

Barbell military press: 60kgx12, 65kgx10, 70kgx8, 70kgx8, 70kgx8, 50kgx15

Upright row (wide grip on a barbell) 50kgx10, 50kgx10, 55kgx8, 40kgx12

lateral raises: 15kg x 10 15kg x 10 15kg x 10

Just came back from the gym- had a pretty tiring leg sesh.

LEG SESSION:

SQUATS (ASS TO GRASS): 60kgx15 100kgx12 140kgx8 150kgx6 140kgx6 100kgx15- blowing out my arse on last set

LEGPRESS: 250kgx15 250kgx15 250kgx15 250kgx15

SLDL: (fancied these instead of hammy curls- done very slowluy getting a good stretch)
80kgx12 100kgx12 100kgx12 100kgx12 - horrible burn!

CALF RAISES:stacked machine for 3 sets of 20

All in all was an okay session- gonna try and go 10kg on the ATG squats next time- probs go straight from 100kg to 160kg

Started a new job working at a restaurant, so my diets been knocked off track a bit. Doubling up on the meal before my shift and scoffing down a protein bar during. Also get a free pasta or pizza after the shift, so not ideal but plenty of cals and protein.

very solid mate! great back IMO

I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle

[link=http://www.muscletalk.co.uk/m_260204

I decided to ramp up my calorie intake over the last few days (albeit partly cos i've been stoned a couple of times) and it payed divdends during this morning's chest workout.

Felt full of energy, with each and every set performed with near perfect form, and controlled aggression.

Decided to mix things up and hit a massive PB on the weighted dips, followed by 4 good sets of incline presses.

CHEST AND TRI SESSION

Weighted dips- wide and deep, slow and controlled.

BWx12, +20kgx6, +40kgx6 +50kgx6 BOTH SETS PBS

incline dumbbell presses

34kgsx8, 36kgsx8 38kgsx8 28kgsx15

incline flies

20kgsx8, 20kgsx8, 20kgsx8

dip machine (leaning back to hit tris)

40kgsx8, 50kgsx8 60kgsx8, 40kgsx12

pushdowns

crappy weight, 2 sets of 15 to burnout the tris



All in all a very enjoyable workout- got a great pump!!