Surfers Diary

[surferph34]

Weekly Weigh in:

150.2lbs

[surferph34]

Monday

1hr Walk

Diet Good.

Tuesday

Day 3: Back, Biceps & Abs

Back:
• Seat rows: 3 Sets – 8 Reps (60)(65/70/70/75)
• Lat Pull-downs: 3 sets - 8 reps (50/55/60/60)
• Dumbbell Rows: 3 sets - 8 reps (26/26/26/26)
• Pullovers: 3 sets - 8 reps (40/40/45)
Biceps:
• Dumbbell Curls: 3 sets - 8 reps (12.5)

• Hammer Curls: 3 sets – 8 reps (12.5)
• Straight Bar Curls: 3 sets - 8 reps (25)
Abs:
• Inclined Crunches: 3 sets - 10 reps (6kg ball)
• Machine Crunch’s: 3 sets - 10 reps (40/45/50)

Finally got my whey. For those that Have never tried ON's 100% Chocolate..... BY FAR the best flavour, with strawberry some distance behind and the cookies and cream not even finishing....its disgusting.

My straps arrived also. They are great quality and really got to work straight away on my lateral Pulldowns. Im really looking forward to Shrugs again, If it wasnt for the last session I would'nt have had a pump in my traps for a few weeks. All should be different now.

Its nearly the end of the month so I should by updating stats and photo's... (which brings me nicely into my first cycle too so I should have good measure ment and photo start point)... I will post the complete cycle shortly.

Diets good although I was hoping that the Christmas Turkey would be gone by now but rather I have only dropped 0.2lb of body weight in the last weight. I do feel that I am loosing the BF and gaining, as I definately look a little slimmer. But that doesnt matter as I will run the EPH25+ after my cycle which will land me pretty close to the start of the summer 'posing' season.

As you can see I have started to add some long endurance cardio, albeit a medium/fast pace walk around the coast line for an hour with the dog.



She keeps me company.

Wednesday

1hr Walk

Surfer

[TRAZ]

My GF would try to steal your dog.....she has a calendar with a nearly identical dog on it right now and she is crazy about them....looking forward to the cycle updates.

[surferph34]

Originally Posted by TRAZ

My GF would try to steal your dog.....she has a calendar with a nearly identical dog on it right now and she is crazy about them....looking forward to the cycle updates.

The dog is not for sale!

Dont feel like typing much tonight...

Day 1: Chest, Triceps & Calves

Chest:
• Seat Bench Press: 3 sets - 8 reps (25) (30/30/30/35)
• DB Incline Bench Press: 3 sets - 8 reps (20/20/20/20)
• F Dumbell Bench Press: 3 sets - 8 reps (26/26/26/26)
Triceps:
• Skull Crushers: 3 sets - 8 reps (20/25/25)
• Cable Push-downs: 3 sets - 8 reps (30/35/35)
• Dips: 3 sets – 10 reps (no weight)
Calves:
• Standing 45° Calf Raises: 3 sets - 10 reps (60/60/60)
• Seated Calf Raises: 3 sets - 10 reps (50/50/50)

Surfer

[TRAZ]

Are those weights in Kg or Lbs?

[surferph34]

Originally Posted by TRAZ

Are those weights in Kg or Lbs?

KG

123456789

Surfer

[TRAZ]

Ok...I was starting to wonder....

[surferph34]

Originally Posted by TRAZ

Ok...I was starting to wonder....

Come on mate...lbs!

Oh and by the way I dont think your useless!



Surfer

[TRAZ]

Thanks! BTW I was beginning to think you were Superman or something....25kg skullcrushers! Your weights are pretty similar to mine I think you may have an edge in the tricep department (I can only manage about 4 reps with the 25's when I do skull crushers)...what do you curl??

[surferph34]

Originally Posted by TRAZ

Thanks! BTW I was beginning to think you were Superman or something....25kg skullcrushers! Your weights are pretty similar to mine I think you may have an edge in the tricep department (I can only manage about 4 reps with the 25's when I do skull crushers)...what do you curl??

No I think you may have took me wrong. They are in KG.

Here in the UK thats they way we do things.

As for curls I curl 12.5 DB Curl, 12.5 Hammer, and 25 straight bar.

Surfer

[TRAZ]

Ok....That is what I figured at first when you said it (you being in Ireland and all). The second post just threw me (it sounded more like: Kg... are you crazy?) ...basically you are way, way ahead of me then in alot of areas. I would be using lbs in some of those exercises... Curls are about the same though....

[surferph34]

Originally Posted by TRAZ

Ok....That is what I figured at first when you said it (you being in Ireland and all). The second post just threw me (it sounded more like: Kg... are you crazy?) ...basically you are way, way ahead of me then in alot of areas. I would be using lbs in some of those exercises... Curls are about the same though....

You can only make progress mate so Keep going.
Interesting about the Curls though, your a Curl freak!

Surfer

[surferph34]

Today went well.

Day 2: Legs, Shoulders & Traps


Legs:
• Leg Press: 3 sets - 8 reps (100) (120/120/130/140)
• Leg Curls: 3 sets - 8 reps (65/65/70/70)
• Leg Extension: 3 sets – 8 reps (65/65/70/70)

Shoulders:
• Seated Dumbbell Press: 3 sets - 8 reps (20/20/20/26)
• Stand SLat Dbell Raises: 3 sets - 8 reps (10/12.5/12.5)
• Stand Front Bbelll raises: 3 sets - 8 reps (20/20/20)
• DBell Bent RLat Raise: 3 sets - 8 reps (12.5/12.5/12.5)

Traps:
• Dumbbell Shrugs: 3 sets - 8 reps (26/26/30)
• Upright rows: 3 Sets – 8 reps (25/30/30)

Tried the 140 on the leg press and managed 7 but heard some crunching under my knee cap. I think I may need some knee supports if I go any heavier.

After the leg workout I had a thigh pump, which I have never ever had before and it was a wierd sensation to have such a large muscle pumped.

Used my straps today on my DB Shrugs. At last no wrist cramps! So I tried upping the weight on my third rep and managed 30kg shrugs.

I will definately try all 30kg next Trap day. Looking forward to it.

Diet not so good as I had a few sweet things today.... a bar of chcoclate and ten pringles... and of course got that feeling afterwards that I did'nt really need or want the stuff in my body afterwards.

All in all a good day.

Surfer

[TRAZ]

Originally Posted by surferph34

Interesting about the Curls though, your a Curl freak!

Yeah when I first started training I didn't really know too many other exercises......typical newbie stuff there....

[surferph34]

Monday

Day 3: Back, Biceps & Abs

Back:
• Seat rows: 3 Sets – 8 Reps (60)(65/70/70/75)
• Lat Pull-downs: 3 sets - 8 reps (50/55/60/60)
• Dumbbell Rows: 3 sets - 8 reps (26/26/26/26)
• Pullovers: 3 sets - 8 reps (40/40/45)
Biceps:
• Dumbbell Curls: 3 sets - 8 reps (12.5)

• Hammer Curls: 3 sets – 8 reps (12.5)
• Straight Bar Curls: 3 sets - 8 reps (25)
Abs:
• Inclined Crunches: 3 sets - 10 reps (6kg ball)
• Machine Crunch’s: 3 sets - 10 reps (40/45/50)

Wednesday

Day 1: Chest, Triceps & Calves

Chest:
• Seated Bench Press: 3 sets - 8 reps (30/30/30)
• Flat Dumbbell Flys: 3 sets - 8 reps (12.5/12.5/12.5)
• Flat Dumbell Bench Press: 3 sets - 8 reps (20/20/20)
Triceps:
• BB Close Bench Press: 3 sets - 8 reps (12.5/12.5/12.5)
• Cable Push-downs: 3 sets - 8 reps (30/30/35)
• Dips: 3 sets – 10 reps (no weight)
Calves:
• Standing 45° Calf Raises: 3 sets - 10 reps (50/50/50)
• Seated Calf Raises: 3 sets - 10 reps (35/35/35)

Diet was not good today way under calories. Work.

Surfer

[surferph34]

Brilliant workout tonight.

Shoulders, legs and traps.

Legs:
• Leg Press: 3 sets - 8 reps (100) (120/120/130/140)
Up ten KG THere was a bit of knee clicking that I dont get at any other weight so maybe Im going to have too look into geting some straps/supports.
• Leg Curls: 3 sets - 8 reps (65/65/70/70)
• Leg Extension: 3 sets – 8 reps (65/65/70/70)

Shoulders:
• Seated Dumbbell Press: 3 sets - 8 reps (20/20/20/26)
• Stand SLat Dbell Raises: 3 sets - 8 reps (10/10/10)
Tried a new technique tonight and felt that it was far more beneficialthan my old style, although the reduction in weight means nothing.
• Stand Front Bbelll raises: 3 sets - 8 reps (20/20/20)
• DBell Seat RLat Raise: 3 sets - 8 reps (12.5/12.5/12.5)
Working hard to get my form right but it will come.

Traps:
• Dumbbell Shrugs: 3 sets - 8 reps (30/30/30) Up 4 KG My new straps have made a world of difference on this exercise. HUGE pump on my traps despite forgeting the next excercise.
• Upright rows: 3 Sets – 8 reps (25/30/30) Forgot to do.



Surfer

[surferph34]

Finally got around to it.

START WEIGHT: 151.2lbs

W 1 – 10: Test E 500mg (Iranian Amps) EW
W 1 – 10: Fincar (Generic Finasteride) 1.25mg ED
W 1 - 16: Nizoral EOD
W 12 – 16: PCT

PCT:

Day 1 Clomid 200mg + Nolvadex 40mg
Day 2 – 11 Clomid 50mg + Nolvadex 20mg
Day 12 - 21 Nolvadex 20mg

Equipment:

2.5ml Syringe
Green 21g x 1.5” For drawing
Blue 23g x 1.25” For injecting

250mg Mon in left Glute, 250mg Thurs in right Glute (500mg a week)

TEST E PROFILE


So in reality I am running 560mg/week

BEFORE:





Any questions or comment are welcome.

Surfer

[surferph34]

I have pinned twice now and I had quiet a bit of pain on my first shot and none on my second whatsoever.

I think I know what caused the pain, it when I thought through the whole process again I found that when I injected I was shaking a little and I think I mananged to with draw the needle about 0.25" out, a little too close to a layer of fat, hence the pain maybe.

So two shots down no sides all good.

Surfer