Cycle 2 Week 2
2/27/2012
Bench 225x3 260x3 290x11
Bench 225x10 205x10 185x3x10
Std. DB Shoulder Press 60’s 70’s 80’sx10
Rope Pushdowns 4x15
Lying DB Extensions 4x10
Band work, stretching, foam roll
Notes: Bench felt great today, pretty much a 15lb jump from last week (275x12). 
Cycle 2 Week 2
2/28/2012
Squats 270x3 310x3 350x15
SSB Squats 135x10 225x10
V-Grip Pulldowns 4x10
Std. DB Shrugs 3x15
Biceps
Notes: Another huge PR jump! It was last week I did 330x15 and up 20lbs to 350x15. The only thing is these high rep squats are killing my lower back because on the last couple of reps I tend to lean a little bit forward. (Weak core and lower back?) The tightness goes away after about 15 minutes though. I’ll be doing A LOT of stretching so I am hopefully good to go come deadlift time on Friday.
Cycle 2 Week 2
3/1/2012
Shoulder Press 130x3 150x3 165x13
DB Bench 80’sx8 100’sx6 110’sx14
1 Arm DB Shoulder Press 55’s, 60’s, 65’sx10
Rope Pushdowns 4x15
DB Extensions - Run the Rack
Cycle 2 Week 2
3/2/2012
Deadlift 310x3 355x4 400x10
SSB Good Mornings 2x10
Leg Curls 2x10
DB Rows 80’s, 100’sx10 120’sx20
DB Shrugs
Biceps
Cycle 2 Week 3
3/5/2012
Bench 245x5 275x3 310x8
Pause Bench 225x2x10 185x3x10
Std. DB Shoulder Press 60’s, 70’sx10 80’sx8
Rope Pushdowns 4x15
Lying Tricep Ext. 4x10
Cycle 2 Week 3
3/6/2012
Squat 290x5 330x3 370x11
Bent Over Rows 3x10
Leg Curls 3x10
Std. DB Shrugs 4x15
Biceps
Cycle 2 Week 3
3/8/2012
Shoulder Press 140x5 155x3 175x12
DB Bench 70’sx6 100’sx6 115’sx13
Standing 1 Arm DB Shoulder Press 55’sx10 65’sx10
Rope Pushdowns 4x15
Tricep Ext. Run-the-Rack
Cycle 2 Week 3
Deadlift 330x5 375x3 420x9
Leg Curls 3x10
Pullups 3x10
DB Rows 80’sx10 100’sx10 130’sx15
Std. DB Shrugs 4x15
Biceps
Ab Rollouts 3x15
Cycle 2 Week 4
3/12/2012
Deload
Bench Press 135, 160, 190x5
Shoulder Press 75, 95, 110x5
Rope Pushdowns 3x12
Ab Rollout 2x15
Cycle 2 Week 4
3/13/2012
Deload
Squat 155, 195, 235x5
Deadlift 175, 220, 265x5
V-Grip Pulldowns 3x10
Biceps
5xHill Sprints
Notes: Leaving Thursday for some weekend training, that’s why I combined my deadlift/squat and bench/press together. Will be back Monday ready to start the 3rd cycle!
Gains from Cycle 1 Week 1 to Cycle 2 Week 4; H-Drol 6 Week Cycle:
Jan 30th to March 12:
Bench 305x6 to 310x8
Squat 320x12 to 370x11…almost a 50lb jump
Shoulder Press 155x14 to 175x12
Deadlift 365x12 to 420x9
Will be posting/checking mu numbers after my 4 weeks of PCT as well to see if I’ve still been improving on my strength.
Cycle 3 Week 1
3/19/2012
*1st Week of PCT
Bench 215x5 245x5 280x15
Bench 225x10
Std. DB Shoulder Press 70’sx3x10
Rope Pushdowns 4x15
Lying DB Ext. 3x10
Band work, etc.
Cycle 3 Week 1
3/20/2012
Deadlift 295x5 340x5 385x13
SSb Squats 135x10 185x10 225x10
Bent Over Rows SS w/ V Grip Pulldowns 135x10, 185x10
Std. DB Shrugs 4x15
Biceps
Cycle 3 Week 1
3/22/2012
Shoulder Press 125x5 145x5 160x15
DB Bench 80’sx10 100’sx10…took it easy today, left peck by the armpit area felt a little weird again
1 Arm. DB Shoulder Press 55’sx10 60’sx2x10
Rope Pushdowns 4x15
DB Ext. Run the Rack
Ab Roll Out 3x15
Cycle 3 Week 1
3/23/2012
Squat 260x5 300x5 340x12
SSB Good Mornings 95, 115, 125x10
Pull Ups 25lbsx10, 10, 6
Back Raises 3x10
DB Rows 80’sx10 105’sx10 130’sx15
Biceps
Notes: Figures the first time I record my squats I have a shitty day…everything felt heavy, couldn’t stop pooping, lower back a little tight. I’ll get it back next week.
Cycle 3 Week 2
3/26/2012
Bench 230x3 265x3 295x11…tender right peck…fuck
Std. DB Shoulder Press 50’sx15 60’sx15 60’sx15
Rope Pushdowns 4x15
Lying DB Ext. 3x10
Band work, stretching, etc.
Cycle 3 Week 2
3/27/2012
Deadlift 315x3 360x3 405x10
Bent Over Dead Stop Rows 185x3x10
SSB Squats 2x10
PullUps
Shrugs
Biceps
I’ll definitely be following. I’m interested in your PH cycle, as well.
CS
Cycle 3 Week 2
3/29/2012
Shoulder Press 135x3 150x3 170x13
Shoulder Press 135x10 115x10 95x10
Std. DB Shoulder Press 60’sx10 70’sx10 70’sx10
Rope Pushdowns 4x12
Lying DB Extensions 4x10
Note: No DB Bench today, resting up the peck for a big bench day on Monday. 315 will be my last set come Monday, 8+ reps would be awesome. I’ll try to film it.
[quote]CSEagles1694 wrote:
I’ll definitely be following. I’m interested in your PH cycle, as well.
CS[/quote]
Hey, thanks for following. If you go up a couple of posts you’ll see my lifting gains from my 6 week H-drol cycle. I am currently on my 2nd week of PCT and so far feeling great. Still keeping the same intensity and caloric intake (3200-3500). I’ll post my new numbers when my PCT is over to see if their was any kind of drop off or hopefully more strength gains.
[quote]S C 0 0 Z E wrote:
[quote]CSEagles1694 wrote:
I’ll definitely be following. I’m interested in your PH cycle, as well.
CS[/quote]
Hey, thanks for following. If you go up a couple of posts you’ll see my lifting gains from my 6 week H-drol cycle. I am currently on my 2nd week of PCT and so far feeling great. Still keeping the same intensity and caloric intake (3200-3500). I’ll post my new numbers when my PCT is over to see if their was any kind of drop off or hopefully more strength gains.
[/quote]
Did you get any blood work done before you started?
CS