I get a lot of questions about how to run Cynostane which, in my opinion, is probably the best prohormone out there for lean gains, and near zero sides but there is some misunderstanding on how best to run it so here is a log showing EXACTLY how I feel it is best used.
Pre-Cycle Stats
Weight 189lb
BF% 10
Strength
Last Squat Session 385lbs for 5 x 5
Last T-Bar Rows - 253lb for 4 x 5
Last Close Grip Bench - 264lb for 4 x 4
I will judge progress based, not so much on weight but overall body composition and relative strength since I am not using Cynostane to bulk up really (my training focus is geared towards relative strength).
Day 1-2
No training. Diet was around 350g of protein. Calories set at 10% above maintenance to support lean gains. I do not want to gain too much weight.
Day 3
Lower Body Session 1
I train lower body twice a week and do the same for upper body.
Squats - 396lbs 4 x 4
Standing Good Morning 264lbs 3 x 5
Steps Ups - 134lbs 2 x 5
Lying Hamstring Extensions - 41.5kg - 2 x 6
Abs - 2 sets
Notes: Strength felt better than I would have expected based on last week's session (where I squatted 385 for 5 x 5). Intra-workout recovery was good and the workout felt quite easy.
Nothing much more to report. Diet was exceptionally good today with around 400g of protein. That may seem high but it is crucial for any prohormone cycle when your body can increase the utilisation of protein considerably.
Day 4
Tue March 9
Notes - Sleep was absymal (just 2 hrs) so coming into today I had to use a few stims to keep my focus for work and they had the side effect of killing appetite. I have a pretty low setpoint and appetite usually shuts down with increased calories so this was not good. By the time I trained at tpm my diet consisted of 2 OH Yeah RTD's and 2 carnivor liquid vials. Felt dehydrated and pretty flat going in.
Upper Body Session
This is my workout
Close Grip Bench - 264lb - 5 x 4 (up 2 reps last set from last Tuesday)
Pullups - 88lbs - 3 x 4 (up 1 rep across all three sets but new gym so I think grip was more conducive to strength gains.
Seated Dumbell Press - 37.5kg - 6 reps, 4 reps
Some miscellaneous arms work I can't be bothered to record
I was very pleased today and I looked noticeably more pumped and full in the gym. The weights were the same but more volume than last week and the reps felt easier. More than anything, given it was only my 4th day on and my runup to the workout was as miserable as it gets, my muscles looked very good and full in the gym.
At this point I will point out that my personal results are likely to be superior to what most people will find namely because:
1. I respond easily to most anything
2. There will be some muscle memory from previous prohormone/AAS usage although that was a long time ago.
Of course, the basic training principles and focus on high protein (still got 400g protein today) will certainly aid me, as will my relatively higher skill level given my long training history.
Already, I am getting comments unsolicited so although I don't train for appearance it nevertheless shows results are apparent already.
Yeah, I know, what happened to the updates since Day 4?!
Well, I was busy but a very quick recap without me getting bored is that strength and progression was good as was diet.
Key Lifts
Day 6
Lower Body 2
Hang Power Snatches 154lbs 8 x 2
Day 6 Later in the evening
Played football for 1 hr.
Day 8 Saturday
Upper Body 2
Pendlay Rows 242lbs 4 x 4 (this will go up a lot as it is the first time I have performed in some time)
Sorry, will be consistent from now on!
Day 10
Lower Body
Ok, a repeat of last week's session so what did today offer?
Going in, it was a stressful day at work so I was in a bad mood and a little stressed which I find is counter-productive generally as this type of negative feelings tends to drain me of energy. I found myself yawning quite a bit during the workout which wasn't good I guess but otherwise I was fine.
Squats 396lb 5 x 5 Reps
Standing Good Mornings 264lbs 3 x 5 reps
One Legged Deadlift - 2 sets assistance work. No chance to do step ups today.
Lying Hamstring Extensions - 41.5kg 1 x 7 reps. 1 rep more than last week. Should have done two sets but the gym was closing so cut it short.
Abs - See above. No time.
Notes:
The only lift I am really focusing on whenever I train is a primary lift with everything else considered assistance. So long as my performance on my selected lift is improving then I know I am on track. Of course, for this session it is Squats (tomorrow will be Close Grip Bench Press, Thursday is Power Snatches from the Hang position, Friday is Barbell Rows).
Based on my squat performance progress is coming along very nicely.
Visually, the changes are not dramatic but of course, I am restricting my calorie and carbohydrate intake somewhat. NOTE - DO NOT DO THIS IF YOU ARE LOOKING FOR SIZE GAINS.
Remember everyone - my main goal is improved relative strength which means getting stronger and more explosive without gaining weight.
Roll on Tuesday!