Surfers Dbol & Test E Cycle

[surferph34]

Start weight: 151lbs

W 1 - 4: Dbol (BD) 20mg ED
W 1 – 10: Test E 500mg (Iranian Amps) EW
W 1 – 10: Fincar (Generic Finasteride) 1.25mg ED
W 12 – 16: PCT
W 24 - 28: 3 x Ephedra 28mg ED

PCT:

Day 1 Clomid 150mg + Nolvadex 40mg
Day 2 – 11 Clomid 50mg + Nolvadex 20mg
Day 12 - 21 Nolvadex 20mg

Surfer

[surferph34]

Todays diet:

Wake

30g whey protein powder in water

Breakfast 6.45am

45g oats and Semin skimmed milk
2 egg yolks and 4 egg whites scrambled
200ml fresh fruit juice

9.00am
2 slices oatmeal bread + scraping olive-oil based spread
100g chicken breast + small amount sauce
Item fruit

10.30am
4 oatcakes + 100g cottage cheese
Handful various nuts
Item fruit

Lunch 12.30pm

100g chicken breast
Large mixed salad
Tbsp sunflower seeds

3.00pm

2 slices oatmeal bread + scraping olive-oil based spread
100g chicken breast + small amount sauce
Item fruit

Evening Meal 5.30pm

Any red meal from recipe sheet with potatoes/rice as appropriate
Loads of veg

Immediately post workout
40g whey protein powder + 20g dextrose in water

8.30pm

Home made smoothie
40g oats + 2 apples + 200ml skimmed milk + tbsp ground linseeds + 30g whey protein powder

Bedtime

30g Bedtime Extreme Formula in 150ml skimmed milk

Surfer

[vassille]

Surf is back, back again....LOL
Couldn't stay away ehh Surf? Better luck this time brother!

[surferph34]

Originally Posted by vassille

Surf is back, back again....LOL
Couldn't stay away ehh Surf? Better luck this time brother!

Tell a friend... Lol.

Oh its on this time.

Thanks mate.

Surfer

[warri0r87]

Originally Posted by surferph34

W 20 - 26: 3 x Ephedra 28mg ED

do u mean ephedrine??

[surferph34]

Originally Posted by warri0r87

do u mean ephedrine??

Yes mate.

Time to get lean for the summer after.

Surfer

[surferph34]

Monday 22nd January

CHEST

Bench Press

10 x 80 - - - up 2.5kg
8 x 85 - - - up 2.5kg
6 x 90 - - - up 2.5kg
5 x 90 - - - up 2.5kg + up one rep on the increased weight

Dumbell Press

8 x 32
8 x 32
8 x 32
8 x 32 - - - Added the fourth set

Inclined Bench Press

9 x 70
8 x 70
5 x 70

Cable Flies

12 x 12.5
12 x 12.5
10 x 15

BICEPS

Dumbell Curls

15 x 14
10 x 16
10 x 16

Dumbbell Preacher Curl

16 x 12
12 x 14
8 x 16 - - - Up 2kg

Strength is up across the board.

Reps did not fall as much as a consequence either.

Although obviously this has nothing to do with the Dbol as this is only day 2.

Surfer

[zakkguns]

good luck on your log surfer i'll be keeping an eye on this.

[surferph34]

Originally Posted by zakkguns

good luck on your log surfer i'll be keeping an eye on this.

Cheers mate.

Surfer

[warri0r87]

Originally Posted by surferph34

Yes mate.

Time to get lean for the summer after.

Surfer

thought so. just thought id double check, because u of all ppl should know theirs a difference between ephedra and ephedrine. lol.

[moneyshot11]

Hey bro? thinking of doing something like this is a month or so..

Whats the thinking behind the
W 20 - 26: 3 x Ephedra 28mg ED? especially right after PCT?
also i saw you posted your daily food intake..any ideas how many calories ballpark that is?

[surferph34]

Originally Posted by moneyshot11

Hey bro? thinking of doing something like this is a month or so..

Whats the thinking behind the
W 20 - 26: 3 x Ephedra 28mg ED? especially right after PCT?
also i saw you posted your daily food intake..any ideas how many calories ballpark that is?

Thats a mistake it should be week 24 to 28. That should give me long enough after PCT to consolidate my gains.

I will change it.

As for the food intake. Im working alongside a well known UK Nutritionalist, James Collier, and am following his diet plans. They are tailored plans mate, so if your interested drop me a PM and I will give you the information to get these arranged.

The calories Im not sure on, but a research student who dropped by here a little while ago was wanting to carry out an nutritional analysis of bodybuilders diets as part of her university study.

I helped her out my fowarding my diet plans and she is currently working on a Micro Nutrient analysis of the plans.

It was nice timing, I help her by providing my diet and she does the rest.

I will post these up when she is finished.

Surfer

[surferph34]

Tuesday 23rd January

SHOULDERS

Shoulder Press

Warm up

10 x 22

10 x 24
10 x 26
10 x 28 - - - Up 2 reps
5 x 30 - - - Up 2 kg

Standing Front Raises

10 x 14
10 x 14
10 x 14 - - - Tried 16kg, too heavy

---SUPERSET FOLLOWING 1 SET---

Standing Cable Side Raises

10 x 6.25
10 x 6.25 - - - Try 7.5 here next week
10 x 7.5

Seated Shoulder Press

Drop sets

13 x 40
8 x 30
6 x 20

TRICEPS

Pushdowns

20 x 25
10 x 27.5
10 x 27.5
10 x 27.5

Ez Bar Skull Crushers

10 x 32.5
10 x 32.5
10 x 32.5

---SUPERSET FOLLOWING 1 SET---

Ez Bar Close Grip Bench Press

15 x 37.5
15 x 37.5
12 x 37.5

Tonight’s workout went okay.

Although I went heavier on my final set on should press I got the feeling that more reps and less weight at this stage would have suited me better so although I can shift the 30kg and the weight is increasing, not to mention its nice to know you can shift heavier than before, I will stick to 28’s for next week and adjust when the rep range gets close to ten again on the final set.

I did a drop set of shoulder press and this as, always felt good. Saying that I will leave the of a while and vary my last exercise of the night for shoulders until I find something that finishes the workout nicely.

Tricep work on the final exercise of the night and my handbook was littered full of increase weights here and there but tonight if nothing else was a good marker to myself how heavy next week needs to be.

I’m also toying with the idea of bumping my Dbol to 30mg in the near future but that just an idea floating about and when I get a little over a week in and still feel nothing on the Dbol then I will definitely make the jump.

Surfer

[surferph34]

Thursday 25th January

LEGS

Warm Up / Pre Exhaust

Leg Extension

25 x 25
25 x 25

Squat

15 x 80 ATG
10 x 100 ATG
10 x 110 ATG - - - Up 2 reps
8 x 120 3 ATG +5 PAR

45º Leg Press

10 x 160
10 x 170
10 x 180
10 x 190

CLAVES

Standing Smith Calve Raises

18 x 60
20 x 40
18 x 45
18 x 45

Leg Extensions

12 x 55 - - - shoud have repped more/increased weight
10 x 60 - - - shoud have repped more/increased weight
10 x 60 - - - shoud have repped more/increased weight

CHEST

Bench Press

8 x 80
8 x 80
6 x 80
7 x 80

Dumbell Press

9 x 30
8 x 30
9 x 30
9 x 30

Inclined Bench Press

8 x 60
10 x 60
6 x 65

Im stronger in legs than I want to admit. I need to heavier and sooner when squatting. Will have a bash at it next week.

Good chest session despite being real tired from the legs, next time around Im going to have a little break to get some energy into my system.

Surfer

[surferph34]

Saturday 27th Jan

Back

Deadlift

8 x 100
6 x 120
6 x 140
3 x 150 - - - PB []
6 x 140

Dumbell Bent Over Row

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

Machine Seated Row

10 x 70
10 x 80 - - - Up 5 kg
10 x 80

Front Cable Pulldown

10 x 65
10 x 70
10 x 75
10 x 80 - - - Up 5 kg

Another persoanl best on the Deadlift. Im getting good at this. It seems every other week Im getting at least one more rep.

Im feeling strong. Well my back is anyway!

As soon as the Dbol and test starts doing their thing Im going to have to be carefull with these strength gains. The last thing I want is an injury on cycle.

Surfer

[surferph34]

Come Monday Im bumping the Dbol to 25mg.

Surfer

[Cammo]

Nice going on the DL's mate

[surferph34]

Originally Posted by Cammo

Nice going on the DL's mate

Cheers mate.

It wont be long until I have the fourth plate on there for 6.



Surfer

[surferph34]

Mmmmmm My latest batch....







I will have to try and stop eating the mixture!

One a day helps keep the cheat meals away.

Thats the theory behind it anyway. When I feel the need for a cheat I just have one of these little bars instead.

Im sticking this new diet rightly. I enjoy the food and am never hungry, theres also the added satisfaction of knowing that when your eating its ALL good.

Surfer

[surferph34]

Monday 22nd January

CHEST

Pre exhaust / Warm Up

Cable Flies

15 x 7.5
15 x 7.5

Bench Press

10 x 80
8 x 85
6 x 90
6 x 90 Up one rep

Dumbell Press

10 x 32 - - - Up 2 reps
10 x 32 - - - Up 2 reps
8 x 34 + 2 assisted - - - Up 2 kg
5 x 36 - - - up 4 kg

Inclined Bench Press

8 x 65 - - - down reps and kg
7 x 65 - - - down reps and kg
6 x 65 - - - down reps and kg

Cable Flies

12 x 12.5
12 x 12.5
10 x 15

BICEPS

21

7 x 7 x 7 x 27.5
7 x 7 x 7 x 27.5
7 x 7 x 7 x 27.5

Dumbbell Preacher Curl

15 x 12
14 x 14
10 x 14

Good points first.

I felt strong. I enjoyed the pre exhaust cable flies, there here to stay. I have increase my dumbell weights and it felt comfortable and within my range.

Now the bad.

My incline was poor. Not because of the increased weight on the Dumbell Press but because the bar that I used for the Incline was too thick. Uncomfortable and hard to get a grip of, especially because I have small hands. This put my technique right off.

There is only one thin olympic bar and it was being used. I think if its not available next time I will do Dumbell incline.

Running 25mg Dbol now.

Surfer