Red Cycle Log

RedLang

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Time to start my log of my first cycle. First pin will be Sunday, moved it forward one week.

500mg Test E for 14 weeks
Anavar 50mg ED weeks 6-14 (Morning, Night)
12.5mg Exemestane EOD

Stats
Age: 26
Height: 170cm
Weight: 69.2kg - 152lbs

Deadlift: 160kg
Bench: 80kg (176lbs)
Squat: 160kg

Current Measurements
Waist - 30.50'
Belly - 28.50"
Forearm L - 11.00"
Forearm R - 11.25'
Bicep L - 12.75"
Bicep R - 12.75'
Chest - 40.00'
Quad L - 21.50"
Quad R - 20.75"
Calf L - 14.50"
Calf R - 14.50"

Goals
To PR the above 3
Weight - 77-80kgs (169 - 176lbs)
Deadlift - 200kgs (440lbs)
Bench - 110kgs (242lbs)
Squat - 180kgs (396lbs)

I also want to get a bigger chest. I feel this is my weakest muscle and will be adding chest in twice a week. Tuesday and Fridays

I will be lifting in cycles of 4 weeks to prevent plateauing. 2 weeks @ 70% 1RM and then 3rd week will be PR week. Was going to add 4th week as a powerlifting strength week. Havent set up a plan yet.

I always do 2 sets warmup to focus on muscle group on each exercise

70% Weeks - Once i break PRs, 70% weeks will adjust to 1RM.
Monday - Back
Deadlifts - 2 warmup sets with bar - 5 sets - 12x110kg (242lbs)
Cable rows - 5 sets - 12x55kgs (120lbs)
Wide grip chin ups - 5 x 12 unweighted Supersetting with
Lat pulldowns - 5 sets - 12x75kgs (165lbs)

Tuesday - Chest
Flat Bench - 5 sets - 12x60kgs (132lbs)
Cable crossovers - 5 sets - 12x20kgs each arm (44lbs) Supersetted with
Dumbbell Flyes - 5 sets - 12 x 12.5kgs (27lbs)
Dips - 5 sets - 12 with 15kg plate (33lbs)
Incline Bench - 5 sets - 12x45kgs(99lbs)

Wednesday - Shoulders - Traps
Overhead Press - 5 sets - 12x60kgs (132lbs) Supersetted with
Lateral raises - 5 sets - 12x12.5kg (27lbs)
Push Press - 5 sets - 8x55kgs (121lbs)
Cable lateral raise targetting rear delts - 5 sets - 12 x 10kgs (22lbs)
Dumbbell Shrugs - 3 sets - 12x35kgs (77lbs)

Thursday - Legs
Squats - Low bar box squat - 5 sets - 12 x 100kgs (220lb) - (I find im a bit slow out of the hole on normal squats so at this point im trying to improve that)
Weighted Lunges - 5 sets - 10x27.5kgs each arm (60lbs)
Leg extensions - 5 sets - 12x70kgs (154lbs)
Leg Curls - 5 sets - 12x55kgs (121lbs)
Straight leg Deadlift - 12 x 55kgs (121lbs)

Friday - Chest, Arms and Abs
Flat Bench - 5 sets - 12x60kgs (132lbs)
Cable crossovers - 5 sets - 12x20kgs each arm (44lbs) Supersetted with
Dumbbell Flyes - 5 sets - 12 x 12.5kgs (27lbs)

Cable Curls - 5 Sets - 12x40kgs (88lbs) Supersetted with
Tricep Pushdowns - 5 sets - 12x60kgs (132lbs)
Dumbbell Concentration Curls - 5 sets - 12x12.5kgs (27lbs) Supersetting with
Tricep standing extension - 5 sets - 12x27.5kgs (60lbs)

Hanging Leg Raise - 4 sets - 12 reps
Dumbbell Side bend - 4 sets - 12x20kgs each arm (44lbs)

I will be doing a weigh in every Thursday morning which will include measurements.

Spongy will be monitoring my diet. Estimation of my current calorie intake would be around 2600. Last week and a half have slowly introduced more carbs in from Keto i was on and noticed a little bloating and slight increase in waist.

I dont expect any action for first few weeks but will keep it updated.

Red
 

TheLupinator

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Whats your %bf roughly? I hope that goal of 175lbs, up from 150, isn't with the same %bodyfat.. sure you can go from 150-180 but 10lbs of that is gonna be unwanted fat & water, and you'll lose some muscle during pct. For a first cycle I would aim to keep 15lbs of muscle, given your height. Also what does your pct look like? SERMs, AI, HCG, SARMs?

As far as the workout, it looks good. If 2x a week chest is a little much, you might wanna take out the incline bench on Tuesday and move that to Friday replacing the flat bench. so flat bench 1x/week and incline bench 1x/week.

And the cycle looks good, personally I would run the anavar leading up to pct. If your on 500mg test-e weeks 1-14 then you would start your SERM right after week 16, I'd run the var weeks 8-16.
 

RedLang

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Thanks for the comments Lupi

Im not sure of my bf.... Is say im around 12% or so. I have a pic up here in the new members section.

Your idea on chest was exactly what i was thinking. This is somethjng i will keep my eye on over the next few weeks

Dont need a pct as im or Trt. Will just go straight back to my trt dose. Gains will be easier for me to keep post cycle thanks to trt as long as diet and training is kept in check. I am working with spongy to try and gain as little fat as possible. We will see how my body reacts and adjust accordingly.
 

TheLupinator

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Damn you're on trt at 26? My girl would kill me if I did that, she thinks self-prescribed trt is abusing gear.. I tried explaining how bad pct is... she tells me to suck it up
 

RedLang

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Yeah certainly am. It was hard mode for me before trt.
 

Jada

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Followin ur log :p
 

RedLang

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Did back today due to a work callout last night until 1am. Going to follow the same routine but shift my days forward until next week.

On deadlifts I couldnt cut the 12 reps on the last 3 sets. Only got 10,8,8. The rest of the workout was great and achieved the above reps and sets.

I normally dont train at higher reps and it def showed today. I had an insane pump in my lower back that increased the time between sets.

I also, as Cash would say, nearly lost my cookies!

The test would def not be showing effects yet. If this continues it will make it very difficult to complete sets once the test does kick in and var is added.

What you fellas do for reducing painfull pump?
 

BigFella

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Little wimpy bastard! You're way stronger than me!

Nice one Red.

Anyone who is curious about TRT at 26 years old: yeah, for him it's the way to go. Not for everyone.
 

R1rider

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good luck with the cycle Lang
 

RedLang

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Just finished my leg day. This routine is kicking my arse more than i thought. I didnt expect this larger sets and more reps to be so difficult.
Lower back was still very sore from deads on monday. Another thing though, im starting to love these low bar squats. Im trying to get as deep as i can using the box and it has me hurting. Tomorrow is going to be painful. I also didnt complete the SLDL due to my back so i did lying hamstring curls instead.

Chest is still sore and tomorrow i have more chestwork. Im hoping this clears up.

1st time ive used ventroglute and i an amazed at how much this muscle can take. No pip at all. For me it doesnt even feel swollen the next day. It feels like it is just disappearing. Good place to store the test.
 

#TheMatrix

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ive heard taurine helps with painfull pumps. vette has more insight on this. (still on vacay)

im subing to this. hopefully your cycle goes well.
please add as much as you can to the log and also questions.

looks good. should grow well from it
 

RedLang

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2nd week.

I have had an increase in the amount of water i drink. I am now drinking an extra 1-1.5 litres no problems. Total of 7-8 litres. Today i was feeling tired even though i have been getting 8-9 hours sleep. It has been a little broken but we will see how this pans out. Once i started lifting i felt really good. I didnt take a preworkout but had a shot of espresso before workout. This worked really well.

Pumps this week have definately increased. Had insane lower back pumps again and had to hold off between sets. I had swollen feeling in biceps, forearms and triceps until around 45 mins after my workout. Taurine is on its way.

I achieved my original 70% goals on all exercises. Deadlifts tonight i did not expect to hit as my hamstrings are still sore from legs on friday. But after some warming up they felt great!

Thursday morning I will post measurements
Looking forward to the week ahead!
 

RedLang

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Measurements

BP - 127/71
RHR - 56
Weight 70.5kg (+1.3kg)

Waist - 30.75 (+0.25")
Belly - 29.00 (+0.5")
Forearm L - 11.00"
Forearm R - 11.25'
Bicep L - 13.00" (+0.25")
Bicep R - 13.00" (+0.25")
Chest - 40.25 (+0.25")
Quad L - 21.75 (+0.25")
Quad R - 21.00 (+0.25")
Calf L - 14.50"
Calf R - 14.50"

Shoulder day yesterday was great. Feeling strong and pushed out my goals no problems. Did have to pause on last 2 sets of push press.

Leg day today. Back was still sore and once i started my lower back pumps were huge. Had to stop mid sets. But all in all, awesome pump in legs, glutes and hamstrings. Will start dosing taurine at 5g a day to curb the killer back pumps.

Not sure if this is correlated, but i did sweat a lot today. Normally i wear a hoodie and trackpants but today i was sweating profusely even with my hoodie off. Maybe the air con wasnt working correctly. Not sure.

Tiredness seems to have cleared a bit during the day. Feeling a bit smoother in my mood if that makes sense.
 

RedLang

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Back day today. Hit a new PR on deadlift. I dont normally track my PRs for other non major exercises but i do think that i am over them.

Didnt feel focused like i normally am, but definitely felt better between sets. Stomach was a little upset on the heavy deadlift sets.

Deadlift
12@100kg (220lbs)
6@140kg (308lbs)
2@160kg (352lbs)
1@170kg (374lbs)

Single arm Bent over DB Rows
12@15kg (33lbs)
10@32.5kg (71lbs)
8@40kg (88lbs)
6@47.5kg (104lbs) x2

Lat Pulldowns
12@40 (88lbs)
8@80 (176lbs)
4@100 (220lbs)
2@120 (264lbs)
6@100 (220lbs) x2

Cable Rows Supersetted with Wide grip chins
12@30 (66lbs) WGC 8
12@50 (110lbs) WGC 8
5@70 (154lbs) WGC 6
2@85 (187lbs) WGC 6
8@60 x2 (132lbs)

Looking forward to chest tomorrow!
 

RedLang

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Chest
New PR on chest. Had an attempt at 90kg but failed. Dropped it down to 85kg and managed to get a slow 2 out.

Traps, abs and back are very sore from yesterdays back session. But still managed to get some good lifting in today.

Flat Bench
16@20kg (44lbs)
12@40kg (88lbs)
12@60kg (132lbs)
4@80kg (176lbs)
1@90kg (198lbs) Failed rep
2@85kg (187.5lbs) PR! Previous PR was 80kg 1RM
6@80kg (176lbs) assisted last 2
12@60kg (132lbs)
10@60kg (132lbs)

DB Flyes
12@5kg (11lbs)
12@10kg (22lbs)
8@12.5kg (27.5lbs)
5@15kg (33lbs) x 2
12@10kg (22lbs) x2

Cable Flyes
12@10kg (22lbs)
8@15kgs (33lbs) x3

Decline Bench
12@40kg (88lbs)
10@60kg (132lbs)
5@70kg (154lbs) x 2
8@60kg (132lbs) x2

Shoulders will probably be hurting tomorrow. But i should definately be able to crack some more PRs!
 

RedLang

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Measurements

Weight - 70.4kg (-100g)

Waist - 30.50 (-0.25")
Belly - 28.75 (-0.25")
Forearm L - 11.25"(+0.25")
Forearm R - 11.50(+0.25")
Bicep L - 13.00"
Bicep R - 13.00"
Chest - 40.25
Quad L - 22.00" (+0.25")
Quad R - 21.25" (+0.25")
Calf L - 14.50"
Calf R - 14.50"

RHR - 52

BP - 111/70
 

Azog

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Good work brother! Keep growing.
 

RedLang

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Monday 18th March
Deadlifts

12@60kg
8@100kg
4@140kg
2@160kg
1@170kg x2
2@160kg
4@140kg

Bent over DB rows
12@15kg
12@30kg
10@42.5kg
8@50kg x2

Cable rows supersetting with Wide grip pullups
12@35g
8@55kg
8@65kg
5@75kg
5@85kg
8@70kg

WGP
7,7,5,5 unweighted

Lat pulldowns Machine
12@40kg
8@80kg
6@100kg
3@120kg
2@120kg

Tuesday 19th March

Flys supersetting with flat bench

12@10kg
8@12.5kg x 3
6@12.5kg

Flat Bench
12@20kg
12@40kg
12@60kg
4@80kg
7@70kg
8@60kg x2

Cable Flys
12@10kg
12@15kg
12@20kg x2
8@25kg

Incline Bench supersetted with Dips
12@20kg
12@40kg
6@60kg x2

Dips
10x4 sets

Wednesday 20th March
Overhead press

12@20kg
8@40kg
8@60kg x2
4@70kgs
2@80kg

OH push press
12@20kgs
12@40kgs
8@50kgs
4@60kgs x3
8@50kgs x2

Clean and Jerk
8@40kgs
1@60kgs x6
1@70kgs x3

Dumbell Shrugs
12@20kgs
12@40kgs x3

Thursday 21st March
Back Squats - Focused on depth

12@20kgs
12@60kgs
8@100kgs
2@120kgs
8@100kgs
5@100kgs
6@100kgs

Leg extensions supersetted with Lunges
12@50kgs
12@65kgs
12@80kgs
12@85kgs

Lunges
8@30kgs x4

Straight Leg Deadlift - Deficit
8@40kg
8@60kgs
8@80kgs
8@90kgs

Measurements
Weight - 70.4kg

Waist - 30.25 (-0.25")
Belly - 28.75"
Forearm L - 11.25"
Forearm R - 11.50"
Bicep L - 13.00"
Bicep R - 13.00"
Chest - 40.25"
Quad L - 22.00"
Quad R - 21.25"
Calf L - 14.50"
Calf R - 14.50"

RHR - 55

BP - 117/68

Fasting glucose - 5.1mmol (91mg/dl)

Not much change noticed through measurements. Weight is similiarbut i would say i look a lot leaner in the mirror. I will chat with spongy and i think ill need to bump calories up a little bit more.
Feel great in the gym. Haven't noticed too many effects yet from Test-E yet, but it is only near the end of week 4. Things should start happening soon.

I was expecting my sex drive to increase, but i havent found this. Sexual appetite is right on normal.
 

Jada

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Ur doing great bro keep it up, liking the details
 

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