[quote]CSEagles1694 wrote:
Did you get any blood work done before you started?
CS
[/quote]
Yes, but I just got my free test along with HDL, LDL, and all that good stuff. My free test was at 559.
[quote]S C 0 0 Z E wrote:
[quote]CSEagles1694 wrote:
Did you get any blood work done before you started?
CS
[/quote]
Yes, but I just got my free test along with HDL, LDL, and all that good stuff. My free test was at 559.
[/quote]
Nice. Good to see that you’re responsible with it and didn’t go into it completely blind like a lot of people that I see on the site. Good luck with everything. I’ll still be following to see some awesome PRs.
CS
Cycle 3 Week 2
3/30/2012
Squats 280x3 320x3 360x10
SSB Good Mornings 95x10 115x10 125x10 125x10
SSB Std. Good Mornings 95x3x15
DB Rows 80’sx10 105’sx10 130’sx15
Std. Db Shrugs 4x15
Biceps
Cycle 3 Week 3
4/4/2012
Bench 245x5 280x3 315x7
Bench 275x10 225x10 205x10
Rope Pushdowns 3x15
Weighted Situps 1x15
Notes: Did not go to the gym on Monday or Tuesday because I got real sick on Monday. I was puking and peeing out my ass all day. Today I felt better, still a little light headed and dehydrated, so pretty happy with 7 reps, would of preferred 8-9 though.
That’s all the work I could handle today. Can’t even drink my PWO shake or I feel like I’d just throw it up. Deadlifts should be fun tomorrow 
Cycle 3 Week 3
4/5/2012
Deadlift 340x5 385x3 430x7
Stiff Legged Deads 225x15, 12
Std. Shrugs 4x15
Biceps
Notes: Still not much of an appetite and lower energy levels since slowly recovering from my illness. Decently happy with my numbers so far.
Cycle 3 Week 3
4/6/2012
Shoulder Press 145x5 160x3 180x8
Shoulder Press 135x10 115x10 115x10 115x10 95x10
DB Extensions Run-the-Rack
Cycle 3 Week 3
4/7/2012
Squat 300x5 340x3 380x5…awful
Leg Curls 3x15
Notes: My illness took a little bit of a toll on mu numbers this week, oh well. Deload next week, and I’ll be ready to blow some numbers out of the water. I really need to get my appetite back on track and start feeding my body again. Was light headed and upper back cramps while I was squatting, it almost felt like the back pumps I got once while on H-drol.
Cycle 3 Week 3
4/9/2012
DELOAD
Bench 135, 165, 200x5
1 Arm DB Shoulder Press 35’sx3x10
Rope Pushdowns 3x10
Abs
Couple minutes of jump roping
Shoulder/band work x a lot
Notes: Going to really start to increase my conditioning. For my upper body days I am going to try to work up to being able to do 5+ minutes of continuous jump roping, I’ll consider that my light conditioning days.
On my lower body days; Tuesday and Friday I will do sprints, treadmill sprints, hill sprints after at least one of those days as well as continuing conditioning of some type on Wednesday and Saturday. Will also start logging my conditioning days more consistently.
Progress from Week 1 of H-Drol to 3rd Week of PCT:
Week of 1/30/2012
Bench 305x6
Squat 320x12
Press 155x14
Deadlift 365x12
TO
Week of 4/2/2012 (W/ being sick and this week is deload)
Bench 315x7
Squat 360x10…380x5
Press 180x8
Deadlift 430x7
Overall I’m pretty happy with the gains, though the numbers(reps) may have been a little higher if it wasn’t for me getting sick the last week. Looking forward to the start of cycle 4 and if I decide to do another cycle of anything I think I might give the ‘real stuff’ a go this time around.
Cycle 3 Week 4
4/10/2012
DELOAD
Deadlift 185x5 225x5 270x5
Bent Rows 3x8
Back Raises 3x10
Std. Shrugs 3x10
DB Curls 2x8
Conditioning: Treadmill sprints 4x30 seconds
Cycle 4 Week 1
4/16/2012
Deadlifts 300x5 345x5 395x11
Leg Curls 1x15
Weighted PullUps 25lbsx10,8,6
Back Extensions 2x15,12
Bicep Work
Conditioning: 1x800m 2x400m
Notes: My old laptop had a motherboard crash so I didn’t have a computer for a few days. I ended up buying the new HP Pavillion with beats audio, it’s awesome.
Cycle 4 Week 1
4/17/2012
Bench 215x5 250x5 285x13
Shoulder Press 125x5 145x5 165x8
DB Bench 70’sx6 100’sx17
Rope Pushdowns 4x15
Lying DB Tricep Ext. 3x10
Conditioning: Jump Rope x 2 minutes
Cycle 4 Week 1
4/19/2012
Squat 265x5 305x5 345x8
SLDL’s 3x10
BR Rows 3x10
Std. Shrugs 3x15
Biceps
Conditioning: 2x800m, 3x400m
Notes: Just went for 8 reps today because of the conditioning I had planned for after the workout. Doing a BFS conditioning thing, just 2x a week progression. It’ll be more just 400s, 200’s, 100’s, and 50’s now.
Cycle 4 Week 2
4/23/2012
Bench Press 235x5 270x3 300x9
Bench 225x10, 10, 8
Std. DB Shoulder Press 60’sx8 65’sx8 65’sx8
Rope Pushdowns 3x15
DB Ext. Run-the-Rack
Damn man you are a beast! I hope that in a few years I get to where you are at!
Cycle 4 Week 2
4/24/2012
Deadlift 325x5 370x3 415x8 
Front Squats 3x8 x15
Negative Glut Ham Raises 3x8
Weighted PullUps 25lbsx12, 8, 6
Std. DB Shrugs 3x15
Biceps
Notes: Ever since implementing more conditioning and trying to prepare for my PFT next month I’ve seen my numbers slip a little. Kind of expected it, but still sucks. I’ll get use to it eventually and going to try to start eating more now.
My deadlift looked somewhat ugly today, my lower back tends to round a bit. Do I need to focus on leaning back more and really arching my lower back before the lift?
[quote]IFlashBack wrote:
Damn man you are a beast! I hope that in a few years I get to where you are at![/quote]
Thanks, man. You’ll get there in no time! You a fellow 5/3/1 user as well?
I just went back to the 5/3/1 a couple weeks ago. Some of the best workouts I’ve had in a long time.
[quote]IFlashBack wrote:
I just went back to the 5/3/1 a couple weeks ago. Some of the best workouts I’ve had in a long time. [/quote]
Nice, good to hear. I love the last rep test you get with every workout. You keeping a log on here as well?
Cycle 4 Week 2
4/26/2012
Shoulder Press 135x3 155x3 175x8 FUCK
DB Bench 75’sx6 100’sx6 120’sx7
1 Arm DB Shoulder Press 60’sx10 65’sx10
Rope Pushdowns 4x15
Lying DB Tri Ext. 2x10
Ab Circuit
Hoping for a big turnaround next week. I’m taking in roughly 3200 calories a day now, might bump that up to 3500 to even 4000 cals on deadlift and squat days with this more consistent conditioning schedule.