Cycle and Training Log - Dtownry

[Dtownry]

June 16 and 17

Dynamic Effort Training Log
3 Week Waves

Test E from 600 mg, Var 50mg/ day
SWITCHED TO KETO DIET
Up from 214 lbs to 230 lbs


Started a Keto diet 3 days ago to get a little leaner. 65% fat / 30% protein / 5% carbs. Basically no carbs and it sucks. Want to be at 220 for my PL meet in August as long as I don't lose strength.
Down 2 lbs in 5 days.



Highs:
MMMM Trying to think of some. Yep, none.

Lows:
Dragging ass on this Keto diet. Have to shorten my workouts a bit.
Shoulders are killing me.



MONDAY:

Max Effort Squat - box squat to below parallel for a max effort triple. Shins perpendicular to knee behind ankle. Hard as hell to keep tension and not just fall down.
335 lbs.

This exercise is very difficult and I still suck at it. I think my hams are pretty weak.

Front Squats 10 x 225, 8 x 245, 6 x 265, 3 x 285

Walked on treadmill for 30 min, 6% incline 125 heart rate



TUESDAY:

Floor Presses. 3 second pause at bottom. 1 REP.
9 sets x 285lbs, 1 set x 300
shoulder was killing me so I had to be careful today and take it easy.

Dumbell flat press, palms facing in
3 sets 80lbs x 20 reps

Kroc DB Rows (love these fucking things)
80lbs x 20, 100lbs x 20, 110 x 15, 110lbs x 10

T Bar rows 3 sets x 20, 15, 12,

Walked on treadmill for 30 min, 6% incline 125 heart rate

 

[Dtownry]

June 20

Dynamic Effort Training Log
3 Week Waves

Test E from 600 mg, Var 50mg/ day
SWITCHED TO KETO DIET
Up from 214 lbs to 228 lbs (lost 4lbs on Keto diet in 7 days)


Lost 4 lbs on my Keto diet already. Haven't had any real carbs in a week. I finally feel ok and not light headed. My strength is still great, though I don't look as full muscularly. Endurance is ok. The great thing about this diet is that you don't feel hungry. One more week and I will go back to a normal diet.


Highs:
Hit PRs on the standing overhead strict barbell press.

Lows:
None really, felt pretty good today.



THURSDAY:

Won't bore you with a run of the mill shoulder workout...

However one Highlight: Barbell Overhead Press, strict no knee bend. 135 x 12, 155 x 10, 175, x 5, Last set 200lbs x 5 reps. Goal is to hit 225lbs one day for reps.

Walked on treadmill for 30 min, 6% incline 125 heart rate

 

[Dtownry]

June 24

Dynamic Effort Training Log
3 Week Waves

Test E from 600 mg, Var 50mg/ day
SWITCHED TO KETO DIET
Up from 214 lbs to 228 lbs (lost 4lbs on Keto diet in 7 days)


I am tapering off my Keto and slowly adding carbs back in. Strength is still good. My body feels crazy though...tired, not tired, can't sleep, sleep too much.

Coming to the end of my cycle...it has been a good run.


Highs:
Nothing special today really. I felt tired before my workout but it ended up pretty good overall.

Lows:
Nothing besides the douche doing curls in MY power rack. Yes it is now my power rack.


MONDAY:

Speed Squat: Squat 60% for 5's (BANDS 30% of weight) x 5 SETS - Tried to go about 1 second per rep
215 LBS plus ORANGE bands wrapped 5 times. FOR +/- 275 lb total.

Leg press 4 x 20, 15, 12, 12
GHR 4 sets x 8-10

Walked on treadmill for 30 min, 6% incline 125 heart rate

 

[StoliFTW]

very nice sir. You're a beast

 

[Dtownry]

June 25

Dynamic Effort Training Log
3 Week Waves

Test E from 600 mg, Var 50mg/ day
SWITCHED TO KETO DIET
Up from 214 lbs to 228 lbs (lost 4lbs on Keto diet in 7 days)


Going on vacation for a couple days. Catch you all when I get back!


Highs:
Felt strong. Great workout.

Lows:
None


MONDAY:

Max 3 REP bench press - Warmup 135, 185, 225, 275, 285, 300lbs x 3
PR: 305 lbs x 3 clean reps
(up from 300 x 3 three weeks ago!)

Slight Incline dumbell press
20 x 75lbs, 15 x 85 lbs, 15 x 95lbs, 10 x 110 lbs

Kroc Rows
20 x 85lbs, 15 x 95, 12 x 100, 10 x 110

Iso Row Hammer Machine 4 sets 15-20 reps

Pull ups x 3 sets

Pushups 4 sets failure

 

[PillarofBalance]

If you run deca in your next cycle with some dbol or some drol, you'll be a complete monster. Just unstoppable. Probably hit 250 to 260 as well. Lifts will be off the hook.

 

[Dtownry]

If you run deca in your next cycle with some dbol or some drol, you'll be a complete monster. Just unstoppable. Probably hit 250 to 260 as well. Lifts will be off the hook.

That is the plan brother. Thanks for all the support. I couldn't be happier with the past 16 weeks.

 

[PillarofBalance]

That is the plan brother. Thanks for all the support. I couldn't be happier with the past 16 weeks.

Awesome. Where do I send the bill? lol

 

[Dtownry]

Awesome. Where do I send the bill? lol

HA I was just going to say that. Seriously though I owe you a lot man. It is pretty cool when people do things for other just to do it and they don't ask anything in return. Says a lot about your character.

That said, where should I send the crate of poptarts?

Off to the airport then try and talk my brother out of this wedding lol. Be back next week.

 

[Dtownry]

July 1

Dynamic Effort Training Log
3 Week Waves

Test E from 600 mg, Var 50mg/ day
SWITCHED TO KETO DIET
Up from 214 lbs to 224 lbs (lost 6lbs on Keto diet)


I am back. What a wedding my bro had. Lots of whiskey and one bridesmaid later I am back to work!

Last Pin today...cycle is ending.


Highs:
Felt strong. Great workout.
Looking slimmer, but strong as hell.

Lows:
None


MONDAY:

Speed Squats
3 reps x 8 Sets
265 on bar with orange bands. +/- 315 lbs total
No sweat. 1 second reps.

Box Jumps, 36" box, jump above box knees up into chest
4 sets x 8-10

Good Mornings
4 Sets, 225lbs x 10

 

[Dtownry]

This will be my last post on thread. Last pin was yesterday.

Thank you to everyone for their support during this run! It has been fun and a ball buster. Looking forward to the next one.

 

[Jada]

Nice run dtown