Training Cycle Journal/ Sustanon

Bowzer23

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I decided to do a training/cycle journal.
This will be my 5th cycle. So far I have done Test E only cycles and my last 2 I added 30mg of anavar for the final weeks. The goal of this cycle will be primarily to add strength but also muscle. I haven't done a non-cutting cycle in a few years and have been off completely for nearly a year.
The Cycle:
Sustanon 500mg per week
Aromasin 12.5-25mg eod
PCT: Clomid and Nolvadex

Starting Weight: 247lbs

Starting Lifts (I've lost considerable strength but plan on getting stronger than ever this year):

Bench: 385
Squat: 475
Deadlift: 525

Diet Macros (will change every 4 weeks)
Calories: 4,300, 4,600, 4,900
Protein: 250 grams or more
Carbs: 400 grams or more
Fats: 80-125 grams

I will be starting hopefully by this time next week. I will log my workouts, daily macros and update weight once a week.
 

Bowzer23

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Ok change of plan. It's going to be Test E 500mg. First pin was this morning. I'll start taking Aromasin 6.25 eod in 2-3 weeks aswell.

Starting weight: 245.2 lbs

First workout today was:

BB Floor Press
315 x3
335 x3
360 x1
375 x1
315 x3

Accessory Lifts were: DB Incline Press, Machine Rows, Lat Pulldowns, Hammer Curls and Abs.

Hoping to bench 455-475 by the end of this (my max ever was 435). I might add in Anavar or Dbol at some point. The Test E I have is Spanish, called Xandoz. The Aromasin is Turkish Pfizer (hoping its legit).

Next workout is Wednesday Box Squats. Have a good one!
 

Bowzer23

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Today was Legs! Here is what today looked like for me:

BB Box Squats
405 x3
430 x3
455 x2
455 x1
405 x5
405 x5
315 x14

BB Lunges
135 x20, 135 x15, 135 x15

Hamstring Curls
75 x20, 75 x12, 60 x12

Calf Raises
45 x30, 45 x30, 45 x25, 45 x20

Feeling wiped out, definitely going over my fat macros today. Eating 600 grams of spaghetti Carbonara as I type. Tommorows emphasis is Shoulders and Tri's. Will update on the weight once a week.
 

Bro Bundy

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Ok change of plan. It's going to be Test E 500mg. First pin was this morning. I'll start taking Aromasin 6.25 eod in 2-3 weeks aswell.

Starting weight: 245.2 lbs

First workout today was:

BB Floor Press
315 x3
335 x3
360 x1
375 x1
315 x3

Accessory Lifts were: DB Incline Press, Machine Rows, Lat Pulldowns, Hammer Curls and Abs.

Hoping to bench 455-475 by the end of this (my max ever was 435). I might add in Anavar or Dbol at some point. The Test E I have is Spanish, called Xandoz. The Aromasin is Turkish Pfizer (hoping its legit).

Next workout is Wednesday Box Squats. Have a good one!

6.25 eod of aromasin is a very small dose.You need blood work to know when and how much aromasin you need. 12.5 eod or 6mg ed would be more effective
 

Bowzer23

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6.25 eod of aromasin is a very small dose.You need blood work to know when and how much aromasin you need. 12.5 eod or 6mg ed would be more effective

Hey, yea I plan on starting with 6.25 and building up. I've never used an A.I on cycle before as I haven't "needed" it. I suspect ill probably end up on the dosage you just mentioned
 

Bowzer23

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So today was Dynamic Bench + Shoulder and Triceps work. The workout looked like this:

Dynamic Bench with Bands: 9 x3 with 185 + blue bands
Dumbell Shoulder Press: 80s x12, 80's x 12 70's x 15, 55s x21
After that was Skull-crushers, DB Lateral Raises, Tricep pressdowns, Rear-delt flys, EZ Bar Curls (because I feel like it) and Abs

My Ab workout is always: 3-4 Sets of Decline Situps with a 45lb plate behind my head (usually 8-12reps) followed by hanging leg raises.

Next workout is Dynamic Box Squats on Saturday!
 

Bowzer23

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Today Dynamic Legs was:

Dynamic Box Squats with Bands: 12 x2 with 225 + blue bands
Speed Deadlift: 6 x2 with 275
Glute/Low back bridges with 135 on the bar: 4 x20
Seated Calf Raises: 25 pounds x 100, 25 pounds x 60, 15 pounds x 60
Calf Raises: 25 x200
Abs
 
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Today was Legs! Here is what today looked like for me:

BB Box Squats
405 x3
430 x3
455 x2
455 x1
405 x5
405 x5
315 x14

BB Lunges
135 x20, 135 x15, 135 x15

Hamstring Curls
75 x20, 75 x12, 60 x12

Calf Raises
45 x30, 45 x30, 45 x25, 45 x20

Feeling wiped out, definitely going over my fat macros today. Eating 600 grams of spaghetti Carbonara as I type. Tommorows emphasis is Shoulders and Tri's. Will update on the weight once a week.

Are you doing kickback and walking lunges or just one? Cuz walking will hit you're upper leg while a kickback will put more focus on the glutes
 

Bowzer23

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Are you doing kickback and walking lunges or just one? Cuz walking will hit you're upper leg while a kickback will put more focus on the glutes

Not walking, I stay in the split stance the whole time kind of like a Bulgarian minus the elevation. ****ing kills but gets me results!
 

Bowzer23

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WEEK 2!

Stepped on the scaled at 252.4 this morning, which is about a 7 pound increase (ALOT of water no doubt). Todays workout was Bench and upper body.

BB Pin Press
340 x3
355 x2
385 xFAIL
355 x1
315 x5

DB Incline Presses: 100's for 4 set of 8

DB Rows, Lat Pulldowns, Hammer Curls and Abs.

I'm not going to write my diet down here everyday but I will a couple times a week from here out. Here is what today looked like diet wise

Meal 1
4 Eggs, 100 grams Oatmeal, 1 Banana, 1 scoop of Whey Protein
Meal 2
250 grams Penne (pasta), 2 Salmon fillets
Meal 3
100 grams Oatmeal (with berries)
Meal 4
200 grams Rice, 1 Chicken Breast
Meal 5
224 grams Tuna, 250 grams Penne (pasta).
Meal 6
Icecream and 1 scoop Whey Protein

Total Macros: 5,310 Calories, 311 grams of Protein, 712 grams of Carbs, 107 grams of Fat
 

Bowzer23

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Today was Leg Day and did Box Squats again. Here is the workout:

Box Squats
405 x3
430 x3
455 x2
455 x2
405 x6
315 x15

Zercher Squats with 135: 20, 15, 15, 12 reps

Hamstring Curls: 75 x30, 75 x20, 75 x20, 75 x15

Seated Calf Raises: 25 pounds x 100, 12 pounds x75, 12 pounds x 75

Calf Raises on Leg Press (machine): 75 x100, 45 x100, 45 x75

That was it for today. Tommorow Repitition Bench Press and Triceps/Shoulder work!
 

Bowzer23

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Today was Repetition Bench and some Shoulder/Triceps work

Bench Press
225 x18
275 x8
225 x13
225 x8

Standing Military Press: 135 x 7 (I think my shoulders were smoked lol), 135 x5, 115 x 12, 95 x8

Followed by Skull-crushers, DB Lateral Raises, DB Triceps Extensions, Rear-Delt Flys, EZ-Bar Curls and Abs.
 

Bowzer23

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WEEK 3!
Weight: 253 (0.6 increase)

Started a new job where I don't get to piss for 9 hours so I drank 1/30th of the water I usually drink yesterday so I'm guessing that is why I gained 7 pounds last week and 0.6 pounds this week. There were some days where I didn't make 5,000 calories, 1 day was 4.9 and one day 4.7 but generally on point.

Todays workout was Heavy Upper, here it is:

Bench Press
315 x3
360 x2
360 x1
340 x3
315 x5 (paused)
315 x3 (longer pause)

DB Incline Press: 100's 4 x8
DB Rows: 110's 3 x20
Lat Pulldowns: 145 3 x20
DB Hammer Curls: 50's 4 x12
Abs

Tommorow I plan on maxing out on Box Squat, then switching to deadlift for 2-3 weeks. Also starting Aromasin tomorrow at 6.25 EOD and moving up as needed
Have a good one!
 

Bowzer23

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Heavy Leg Day Today

Box Squats
405 x3
455 x1
475 x1
495 xfail
430 x4
405 x6
315 x15

BB Lunges with 135 for 4 sets of 15

Seated Calf Raises: 25 x100, 25 x75, 15 x80, 15 x70

Hamstring Curls: 75 x30, 75 x20, 75 x12, 55 x20

Straight Calf Raises: 75 x100, 55 x70, 55 x40
 

Bowzer23

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Today's focus was Shoulders/Triceps

Standing Barbell Overhead Press:
185 x5
185 x5
135 x12
135 x8
95 x12

Close-grip Incline Barbell Press: 135x 16,15,12,9
Seated DB Lateral Raises: 30's x20, 30's x12, 20's x20, 20's x12

Followed by EZ-Bar Skull Crushers, Cable Face-pulls, Triceps Rope Pressdowns and EZ Bar Curls + abs
 

Bowzer23

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Been sick this week, missed all my workouts so far and will likely not get back in till Monday.
 

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