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Super One Plus - POST CYCLE RESULT!

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Sword
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2003/09/08 17:01:45 (permalink)

Super One Plus - POST CYCLE RESULT!

EDIT - I have put a post cycle evaluation on page 3 ...

=======================================================
Brief intro:

started my training over 2 yrs ago to drop from 16.5stone of blubber to 12 stone - and got there but in the process, found it REALLY hard to put on muscle ...

I've been training for bulk now and ain't that huge but have got a bit stuck and lack progress ... hence giving PH a go. Diet is lots of protein (six or seven times per day) but mainly from whey. Carbs a.m. include 3 weetabix and 2 slices granary bread, 5 more bits of bread and some fruit spread during the day, potatoes/rice/veg with chicken or whatever for evening meal, protein drink before bed etc etc.

Started with 2 x 3 squirts on the eve of Sun 31st Aug and have been taking 2 x 3 squirts TWICE per day since (on tops of feet, lats and behind knees).

red comments) denote an inc in weight or reps from last week ...

Here's the story so far W/O based on TonyStarks generic 4 day split.

WEEK ONE (1st Sept to 7th Sept):
Monday - DB press, tried 35kd db's - failed even one. 30kg - 3 sets incline for 8,8,6 (struggle).
Dips (body weight) - 8,8,6
Inc flies - 22.5kg db's - 8 inc, 6 inc, 7 flat (ouch!)
BB curls - 45kg - 8,8,8
Seated Hammers - 15kg db's 8,8,8
Conc curls - 10kg, one set to failure - 11 per side.

Tuesday - Squats 100kg 8,8,8
Leg press machine setting 14: 8 reps (too easy), setting 16: 8,6,6
leg ext machine - setting 9 for 8,8 then 10 for 8,8 (UP next time)
leg curls - setting 9 for 8,8,8 (ouch! my calves hurt!)
Calf machine - 12 reps on whole stack then 102.5kg, 3x8 on each leg.

Thursday - Deads, 130kg for 3,5 then 125 for 5 (<--- poor)
bent bb rows - 80kg - 8,8,8 (up next time)
seated row 50kg for 8, 55 for 8, 60 for 8
wide lat pulls - setting 12 for 8,8,8 (tough!)
db shrugs - 35kg/side 8, 40kg/side for 8,8

Friday - standing millitary press - 50kg 8,5,7
seated db press - 22.5kg/side - 8,8,7
lat/front raise ss 10kg/side - 8+8, 8+8, 8
Skulls - 50kg - 8,8,6
tricep press machine - sett 5 for 8, 6 for 8,8
tricep pull downs - sett 4 for 8,8,8

Comments on week one: well, a pretty standard week - p'haps friday was a tiny bit better than normal - but the deads were baaad. No feeling of anything, no sides etc etc etc

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.
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LMK if you need any other info here or ask q's and I'll answer below ...
#1

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    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/15 16:14:15 (permalink)
    WEEK TWO (8 Sept - 14 Sept)
    Monday - db press 35kg 1x5 flat! 30kg 2x8 inc!(inc wght / reps!)
    Dips - 3x8 body weight (inc reps)
    Flies incl 22.5kg/side 8,8,8 - then exhause with 12.5kg (7 or 8) (inc reps)
    BB curls - 55kg 8,5,4 (try less next time?) (inc wght)
    seated hammers - 17.5kg/side - 8,6,5 (inc wght)
    10kg conc curls to failure - 11/side.

    Tuesday - squats 110kg 8,8,8 (inc wgt)
    leg press setting 17 8,8,8 (inc wgt)
    leg ext setting 12 8,8,8 (inc wgt)
    leg curl setting 10 8,8,6 (inc wgt)
    calf raise 110kg per leg for 8,8,8 (inc wgt)
    Happy w/ that sesh - feeling tired tho had lots of sleep ...

    Thursday - deads, 130kg for 8,6,5 (inc reps)
    BB bent rows - 90kg for 8 then 85kg for 7,7 (inc wgt)
    seated rows - 60kg for 8,8,8 (inc wgt) - tough!
    wide grip lat pulls - setting 13 for 7,7,6 (inc wgt)
    db shrugs - 42.5kg db's for 8,6,8 (inc wgt)

    Friday - millitary press - 50kg for 8,8,7 (inc reps)
    seated db press - 25kg per side for 5,5,1 (love it!) (inc wgt)
    lat/front raise supersets (12.5kg lat, 10kg front) for 8+8,8+8 (inc wgt)
    Skulls - 50kg for 8,8,8 (inc reps) note - keep it here and work on form [:I]
    tricep press machine - setting 7 for 8,8,7 (inc wgt)
    tricpe push - setting 6 for 8,6,6 (inc wgt)

    GOOOOOOOD workout baby !!!!
    #2
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/15 16:28:22 (permalink)
    Week Three (15 sept ff)
    Mon - chest/biceps
    Note - on warming up, I felt my shoulders aching which I imagine is still from last friday's maaaaad workout. This really effected every exercise I did [V]

    flat db press 35kg for 6,4 30kg incl for 8,8,8(inc reps) - wish we had some 32.5's ...
    dips (couln't do cos of shoulder pain - thought it best not to push it)
    incl flies - 25kg for 5,8,6 (inc wgt)

    BB curls 50kg for 8,8,8
    hammer curls - 17.5kg dbs for 8,8,8
    concentration curls w/ 10kg to failure 12/side then 6/side (inc reps)

    ** finished with a go on the crossover machine cos was miffed at no dips: setting 5 for 8,8,8

    ** gonna start swapping Thurs and Friday around - cos it will give a bigger gap for shoulder recovery - but also, between legs and deads too...
    #3
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/15 16:41:02 (permalink)
    (just spent a while splitting up the journal into separate posts as that seems the thing peeps are doing)

    funny thing is - I wouldn't notice ANY effects from the PH at all if it were not from the following...

    when working out - you can almost watch yourself push past your previous limit - and its like you have to learn physical failure all over again! Now, again, its like watching yourself fail - you push and then can't push anymore but its like you are only an observer ... yea, you're as tired as ever - and maybe even more sweaty! but i just don't feel so drained as before. The whole thing is more effort, yet less effort. Does that make any sense?

    LOL - maybe its just that I'm eating more carbs!
    #4
    miki
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/15 17:42:50 (permalink)

    Hello Sword,

    Reading with interest - keep it up!

    How tall, old are you?

    (If you don't mind sharing)
    #5
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/16 09:31:02 (permalink)
    I'm about 5'11 and same age as you - 35 yrs (male) :-)

    Any reason?
    #6
    miki
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/16 13:15:49 (permalink)

    :-)

    We're shifting similar sort of weights and I'm going to start a PH course next month. Following with interest! Will post mine too.


    >>>>>>>>>>>
    I'm about 5'11 and same age as you - 35 yrs (male) :-)

    Any reason?
    #7
    Ironhead
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/16 15:53:14 (permalink)
    Hey Sword, keep it up.A question about your choice of excercise. Why no Chins? I used to do lat pulls but replaced them with wide chins and they are great....recommended by many...

    Maybe you could loose one of teh movements for the back like the seated rows as you have quite a bit of volume in there...

    #8
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/17 12:45:02 (permalink)
    Tuesday 16th - legs
    squats 115kg - 3x8(inc wgt)tough but I think maybe up next time.
    leg press setting 17 8,8,8 (veeeery hard going this time!)
    leg ext setting 13 8,8,8 (inc wgt) - reaching a max but up next time.
    leg curl setting 10 8,8,8 (inc reps) had to get real agressive!
    calf raise 117.5kg per leg for 8,8,8 (inc wgt) reaching my max but up next time [^]

    notes well, still no sides - glad I got 3 botts of this stuff cos I'd be sad if next week was my last - I feel i'm only now beginning to benefit. Application is a bit of a pain - skin on lats is feeling a little rough (???) but other areas are doing fine except behind knees which itch a lot.

    Also thinking of swapping the routine around a little to allow shoulders more recovery before chest shesh... see this thread for more info on that one - http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=59369

    :)
    #9
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/17 12:46:52 (permalink)
    Ironhead, chins, yea poss - but when I last did them (admittedly, this was a while ago), I couldn't do even nearly 4 sets of 8 so thought it best to "develop" on the wide grip pulls first. Maybe I'll chuck some in there one week as an alternative tho - thanks for the idea :)
    #10
    Ironhead
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/17 12:50:25 (permalink)
    No worries, I am in teh same boat, I can hardly do 4 sets of 8 as well!! I just bang on with them and take the rest out on teh Deadlifts and Bent over barbell rows I use for my back!!

    #11
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/18 16:04:44 (permalink)
    Thursday....

    Okay, today was different for several reasons. First, I'm doing shoulders (normally on Friday) cos on Friday I'm in a meeting away for the day ...

    Second, I'm thinking of re-jigging my days from next week - and it means back/traps on a Monday (so I didn't want to do it today).

    Third - I think my body is tired and could do with a long weekend

    Okay here it was:
    Standing Millitary Press 50kg large weights (personal note) 8,8,8(inc reps) felt good and strong - try 55 next Friday!
    seated db press - 25kg/side 8,7.5,4.5 (inc reps) howdya like dem apples!
    side/front db raises - 12.5/10kg/side 8+8 (tough this week!)
    skulls - 50kg 7,8,7
    tricep pushdowns on setting 7 - 8,8,8 (inc reps)
    tricep pulldowns on setting 6 - 8,8,8 (inc reps)

    Note - keep the triceps where they are - this was too tough this week and going up wouldn't help imo
    #12
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/22 12:38:47 (permalink)
    Gecko - yea, I ordered 3 botts. Original plan was to do 4 weeks on, 8 weeks off then 8 weeks on ...

    But as I've noticed absolutely no sides (appart from a little skin irritation if I keep rubbing it in the same place) then I was thinking of at least 8 weeks on ...

    Any comments?
    #13
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/22 15:25:10 (permalink)
    WEEK FOOOOUR !!!

    okay, slight re-jig this week to cater for lack of shoulder recovery time - basically, chest goes to Tuesday and then back and legs swap.

    So...
    Monday - Deads 130kg 8,8,8(inc reps) and I was ready for more!
    BB bent rows - 85kg for 8,8,8 (inc reps) still hard
    Lat pull downs setting 13 for 8,8,8 (inc reps) had to get real agressive!
    seated rows - 65kg for 8,8,7 (inc wgt)
    db shrugs w/ 45kg bells - 8,8,7 (inc wgt)

    Note - yawning all the way through this sesh!
    #14
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/23 11:34:44 (permalink)
    Hey Gecko ...

    I'm thinking 8 weeks on then got some 6oxo for post - but yea, I'll post something in the supps forum for advice ...

    EDIT - and here it is: http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=60076)

    Re the benefits thing - well, four weeks ago I was struggling to do 3x8 with 120kg on deads and now I'm confident with 3x8 on 130kg which is definite and tangible progress.

    I'll see what today brings with db press...

    Also, I'm thinking that the 3x8 thing might be a bit much and for the second 4 week period (if I do it), I could swap down to 3x5 and inc the weights a lot ...

    all the best,
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    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/23 14:03:57 (permalink)
    Tuesday - check it out !!!!

    flat db bench 37.5kg dumbells - 5,4,3,3,2
    inclined db flies - 30kg dumbells 5,5,5,4,1 (crash and burn baby!)

    I decided all spontaneouse-like to switch to 5x5 and up the ante. Thing is, this took me as long as my normal session used to (3x8) which used to include a set of dips AND biceps.

    None the less, it was the best chest session I've ever had - and I'm happy with that...

    Looking at my pregress week on week, I think I might even be able to pick up the 40kg dbs next week and give 'em a shot. No point in "succeeding" on the 37.5's is there.

    Main trouble is getting them into position!
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    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/25 13:37:03 (permalink)
    YABBA-DABBA-DOOO !

    Its Thursquatsday!!!!

    warm up and stretch felt gooood today ...
    did 3 reps with 100kg - was it really?
    5 reps with 120kg - hmmm, that was okay.
    5 reps with 130kg - okay, getting tougher ..
    5 reps with 140kg - WOW MAAAAN - so that's what 140kg feels like!
    4 reps with 140kg - someone pinch me!
    2 reps with, wait for it - 150kg !!!!!!!


    AND NO BELT FOR THE FIRST TIME IN MY SQUATTING CAREER - AND DIDN'T EVEN NOTICE ITS ABSENCE!

    leg press machine - get lost, ain't doing leg press machine today.

    leg extensions - 3x8 on setting 13, 1x8 on 14 then 3 holds to failure on setting 10 (inc wgt/reps)

    leg curls - setting 10 for 8,5,5 (getting tired now)

    standing calf raise machine - up again - 125kg per leg for 3x8 (inc wgt) no point in 5x5 on this one cos the stack isn't big enough for even one leg lifts - gonna have to start adding weight to the top ...

    I ACTUALLY FELT PHYSICALLY SICK FOR THE FIRST TIME IN AAAAAGES TODAY. I'm very happy with that session.
    #17
    miki
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/25 14:01:17 (permalink)

    Go Sword!

    Are you noticing much in size gains or just strength?

    Got collared for some waldrobes this weekend which set back my go with the PH. Itching to get started now! doh! Couple of weeks!

    Miki,
    #18
    Sword
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/26 14:21:44 (permalink)
    Shoulders Friday - woo-hoo!

    Forget those little weights - I'm GONNA use the oly bar and 2 20kg plates ...

    standing millitary press - no belt - 60kg for 5,3,3,drop! - complete failure but hey, what a thing!!!!

    seated db press with 30kg (check it out - THIRTY kg) dumbells for 5,5,3,crash-and-burn !

    Had to be a short session this one so finished with a few side lateral raises then tricpe pushdowns on the machine:
    setting 7 for 8 then setting 8 for 5,5,5 (inc wgt)

    again, VERY happy with that one.

    nb- still having real probs getting dumbells into position for seated press - and this is using valuable energy and risking injury ...
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    Cat-kicker
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    RE: Super One Plus - POST CYCLE RESULT! 2003/09/29 14:38:33 (permalink)
    Hi Sword,

    I missed this as I've been out of the country for the last month. Looks like you're enjoying the cycle!

    How's your bodyweight/measurements? A few starting and progress stats would be cool.

    Re the getting dumbells into position for seated press thing - Personally I pick them up off of the floor whilst in the seated position. Then gently swing them back and forth to get a bit of momentum, then in one swift clean movement, swing them up to shoulder level. I feel very safe doing this and it uses very little energy. You may want to practice a bit first with some lighter dumbells to get the technique and avoid injury.

    I bought some more PH on my way back to the UK (through the states), so will be posting a progress journal when I run them later this year.
    #20
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