Surfers Dbol & Test E Cycle

[surferph34]

Monday 12th February

CHEST

Pre exhaust / Warm Up

Cable Flies

15 x 7.5
Too Busy for a second set

Bench Press

10 x 85
8 x 90
8 x 95
4 x 100 + 2 assisted

- - - All weights moved up 2.5kg - - -

Dumbell Press

10 x 34 - - - Up 2 kg
8 x 36 - - - Up 2 kg
8 x 38 - - - Up 2kg
6 x 38 - - - Up 2 kg

Inclined Bench Press

10 x 65
8 x 70
5 x 75
- - - Bloody Thick bar again! - - -

Cable Flies

12 x 12.5
12 x 12.5
10 x 15

Eliptical 15 mins HIIT.

Feeling stronger every workout.

Surfer

[surferph34]

Tuesday 12th February

- - - HIGH REP SESSION - - -

LEGS

Warm Up / Pre Exhaust

Leg Extension

25 x 25
25 x 25

Squat

20 x 80 ATG No Belt
20 x 80 ATG No Belt
20 x 80 ATG No Belt
12 x 80 ATG No Belt

45º Leg Press

20 x 120
20 x 120
20 x 120
20 x 120

CALVES

No Calve work tonight

Leg Extensions

55 x 14
60 x 12
60 x 11

Legs were absolutely pumping after tonights session.

Thank God I only do this every so often!

When your doing 20 of a light weight when you hit 15 you would think your going for a 1 rep max.

A good workout.

Surfer

[surferph34]

Thursday 16th February

SHOULDERS

Shoulder Press

Warm up

10 x 22

10 x 26
10 x 28 - - - Up 2 kg
8 x 32 - - - + 2 assited
6 x 32 - - - + 2 assisted

Standing Front Raises

10 x 14
10 x 14
11 x 14 - - - Up 1 rep

---SUPERSET FOLLOWING 1 SET---

Standing Cable Side Raises

10 x 6.25
10 x 7.5 - - - Remebered to try 7.5!
10 x 7.5

Rear Delts Seated Row

12 x 50 - - - Increase next week
12 x 60
10 x 65

TRICEPS

Pushdowns

15 x 30
15 x 30
10 x 32.5

Ez Bar Close Grip Bench Press

12 x 60
12 x 60
10 x 70

Ez Bar Skull Crushers

10 x 30
10 x 30
7 x 30

Im going to switch the Tricep exercises next week so that I can go heavier on the Close grip bench press with ez curl bar.
Then Ez bar skulls and then pushdowns. Makes more sense to do my heavier work first, dont know why I didnt spot this earlier.

Surfer

[surferph34]

Were getting into the thick of the cycle now. The Test should be building some good blood levels and I am hoping for some steady gains. Were at the business end of things now.

All boxes are ticked so Fingers crossed.

Surfer

[surferph34]

Friday 16th February

CHEST

Pre exhaust / Warm Up

Cable Flies

15 x 7.5
15 x 7.5

Bench Press

10 x 85
8 x 90
6 x 95
4 x 100 + 2 assisted

Dumbell Press

10 x 34
7 x 36 - - - +1 Assited
4 x 38 - - - + 2 assited
4 x 36 - - - +1 Assited

Inclined Bench Press

8 x 60
9 x 60
5 x 65

Cable Flies

12 x 12.5
12 x 12.5
10 x 15

Eliptical 15 mins HIIT.

Weights were dropping and dropping fast. Not disappointed thoughh more of learning curve to discover that I am hitting my chest hard enough and dont need the second day as Im still not fully recovered.

Just hope this workout wont effect Monday nights.

Surfer

[surferph34]

Saturday 10th February

Back

Deadlift

Warm up

10 x 60

8 x 100
6 x 140
6 x 160
6 x 170 - - - PB []

Very Little Back Pump!!!!!

Dumbell Bent Over Row

10 x 38
10 x 40
10 x 42
10 x 44

Cable PullDown Row

10 x 65
10 x 70
10 x 75
10 x 80

Front Cable Pulldown

10 x 65
10 x 70
10 x 75
10 x 80

Strange attachment that a mate brought to the gym enabled me to try pulldown rows that focus on the inner upper back. Basicall the same pulldown bar but with handles running in opposite directions to pulldown bar itself. Im not sure I would use it every week but it was good to try something different.

My theory that back pumps are associated with poor water consumption is correct and therfore the only way top cure this was to drink it by the bucket load from morning untill the workout. Preferably I should have drank alot more the day before as well.

New Personal best on Deadlifts. Im getting closer to my goal of 4 plates a side. I dont think it will be long now at all.
With these new PB's happening it really does make me wonder what my one rep maxes are.

I would love to find out, especailly on deadlift.

Its no wonder people turn to powerlifting when they begin to get heavy, its addictive.

Looking forward to Mondays weigh in.

I have been so tempted to jump on the scales the last few days but have managed to control myself. Lol.

Surfer

[Noir]

Why don't you max out on deads next week if you're so excited?

[surferph34]

Originally Posted by Noir

Why don't you max out on deads next week if you're so excited?

Maxing out would serve no purpose to my cycle, muscle gains, other than to see my 1 rep max.

But I may do in the future.

Surfer

[surferph34]

Weekly Weigh in:

164lbs

Surfer

[surferph34]

Monday 20th February

CHEST

Pre exhaust / Warm Up

Cable Flies

15 x 7.5
15 x 7.5

Bench Press

10 x 85
8 x 90
6 x 95
5 x 100 + 1 assisted - - - Up one rep

Dumbell Press

10 x 34
8 x 36
7 x 38
6 x 38

Inclined Bench Press

12 x 60
10 x 70
7 x 75 + 1 assist
80 x 4

Cable Flies

12 x 12.5
12 x 12.5
12 x 15

Eliptical 15 mins HIIT.

Thankfully strength was there for Monday evening despite fridays poor weights.

No real increases but 1 rep on my heaviest set on Barbell Bench.

Keeping the eliptical work to three times a week in order to keep the Bodyfat in check for the upcoming Cut. But thats stil a good bit ahead.

Other than that nothing really to report.

If the cycle ended now I would be happy with the gains in strength and weight. Saying that I will wait untill After PCT before I count my chickens .

Surfer

[mitchcumstein]

Lookin good surf.

[surferph34]

Originally Posted by mitchcumstein

Lookin good surf.

Yeah it is. Im happy with the way things are progressing Mitch and have had recent compliments from a few gym mates that dont know Im 'on'.

Hopefully the weight will keep going. When It slows I will have to think whether to stop at eight or ten weeks.

What would you say?

Surfer

[hrpiii]

Originally Posted by surferph34

What would you say?

Surfer

Eight weeks, ten weeks, 52 weeks... it's all the same

If you are still making gains, keep on going.

[NPayette]

Originally Posted by hrpiii

Eight weeks, ten weeks, 52 weeks... it's all the same

If you are still making gains, keep on going.

Hrpiii you are going on the abuse side 52 weeks, how do you let your HPTA come back?

[surferph34]

Originally Posted by hrpiii

Eight weeks, ten weeks, 52 weeks... it's all the same

If you are still making gains, keep on going.

Lol, true.

On a side note, I have an eye infection from a sty in my left lash ridge eye caused by . . . wait for it, a build up of 'grease' on my skin, lol.

Had to get some Antibiotics from the doc to clear it up and she revealed the cause.

So depsite cleansing my face twice daily, I use wipes, I avoid my eyes and get the infection there.

Typical!

Surfer

[mitchcumstein]

Originally Posted by surferph34

Yeah it is. Im happy with the way things are progressing Mitch and have had recent compliments from a few gym mates that dont know Im 'on'.

Hopefully the weight will keep going. When It slows I will have to think whether to stop at eight or ten weeks.

What would you say?

Surfer

Play it by ear. if you feel good at 8 then go to 10. I start getting BP issues after 8 weeks(when im on real gear hahaha) at 500mg week. Itd be nice to see you hit the 170 mark.

[mitchcumstein]

Originally Posted by surferph34

Lol, true.

On a side note, I have an eye infection from a sty in my left lash ridge eye caused by . . . wait for it, a build up of 'grease' on my skin, lol.

Had to get some Antibiotics from the doc to clear it up and she revealed the cause.

So depsite cleansing my face twice daily, I use wipes, I avoid my eyes and get the infection there.

Typical!

Surfer

My mom used to tell me you got styes from peeing in the bushes. Lol. Apparently i did that alot as a kid. I think she was lying to me to get me to use the bathroom inside.

[surferph34]

Originally Posted by mitchcumstein