2nd Cycle Log - Road to 3x bodyweight Dead

[RedLang]

After some time off i have got my 2nd cycle underway. Started Thursday 18th July.

Weeks 1-26 625mg Test Enanthate
Weeks 1-26 400mg Nandrolone Undecanoate
Weeks 1-4 100mg Test Propionate EOD

May add Dbol at the end. I will see how this goes.

12.5mg Exemestane EOD.
Have Caber on hand for issues with prolactin.

Stats
Age: 26
Height: 170cm
Weight: 72kg - 158lbs

1RM
Deadlift: 418lb
Bench: 220lb
Squat: 363lb

Goals
To PR the above 3
Weight - 170-180lbs

1RM
Deadlift - 480lb
Bench - 260lb
Squat - 396lb

Currently on a deficit at 3000kcal a day (losing 500-700g). Will slowly start turning this around over next 6 weeks, into a surplus. Last cycle i was gaining around 600-700g@5200kcal. I will use this as a guide.

Bloodwork was done Thursday morning. Will do bloods mid cycle at week 8-12 or so and then 18-20.

PCT. Easy as. 150mg Testosterone and AI.

RL

 

[#TheMatrix]

RL....
that looks like a solid cycle. I request that you log this and atleast update us once a week with posts on progress. I myself dont expect you to get progress every day. but let us know how your doing while on cycle

 

[Jada]

Thats a very long cycle, lookin forward to ur log.

 

[Onlythebestwilldo]

Are you on trt? Over 5 months on then cruise?

 

[RedLang]

6 months. And yes im already on TRT mate, will return back to trt once done.

 

[NbleSavage]

In for training updates. Good luck, Mate!

 

[TheLupinator]

Get it in brother

 

[R1rider]

Looks solid RL, enjoy the ride.

 

[Dtownry]

Kick some ass brother. I will check in on ya.

 

[Georgia]

That's some serious weight for 158 pounds. Killing it bro

 

[RedLang]

Saturday - Arms

DB Curls - Superset
30@12lb
30@22lb x3

Barbell Curls
20@44lb
15@55lb x3

Concentration Curls - Superset
15@12lb
15@18lb x3

Cable Curls
15@88lb x3
7@88lb
8@66lb

Tricep Cables - Superset
20@66lb
12@110lb x3

Behind Head Tricep dumbbell
12@50lb
15@50lb x3

Barbell Skullcrushers - Superset
15@55lb x3

Dumbbell Kickbacks
15@11
15@16lb x2



Monday - Chest
Chest really is my Achilles heel. I have been trying to build a mind muscle connection as i dont feel the chest like i do with every other part i workout. Trying to focus on muscle contraction more than weight at this point.


Bench
20@44lb
15@88lb
12@132lb x5
15@88lb

Dumbbell Flyes
15@12lb
15@17lb
15@18lb x3

Cable Flyes
25@12lb
15@22lb
15@33lb
20@22lb

Dumbbell Press
15@33lb
12@44lb x3

Smith Incline Bench
15@44lb
15@88lb
12@110lb x2

Chest cable machine
25@66lbs x3 Trying to really focus chest here

 

[RedLang]

Tuesday - Legs
Squats

12@44lbs
12@132lbs
8@176lbs
5@220lbs
2@264lbs
5@308lb x3
3@352lbs

Leg Extension Drop Set
10@176lbs, 10@88lbs, 10@44lbs
10@198lbs, 10@99lbs, 10@55lbs
10@220lbs, 10@110lbs, 10@55lbs

Weighted Lunges Superset
16@99lbs
18@99lbs x2

Hack Squat
15@88lbs x3

Front Squat
12@132lbs
6@176lbs x2

Wednesday - Shoulders
Military Smith Machine - Superset
25@44lbs
15@88lbs
12@110lbs
12@121lbs
12@132lbs

Arnold Press - Slow and concentrated
15@17lbs
12@ 22lbs x4

Push Press - Giant Set
12@88lbs x4

Lateral Raises
12@17lbs x4

Military barbell
15@44lbs

Cable Rear Delts
15@11lbs
15@22lbs x4

Dumbbell Rear flyes
15@ 12lbs x4

Abs - Giant

Side Bends
15@55lbs x3

Ball Crunches
20 x3

Russian Twists

12@33lbs x3

 

[RedLang]

Today - Friday - Back and Hamstrings

Deadlifts
15@44lbs
12@88lbs
8@132lbs
6@176lbs
4@220lbs
3@264lbs
2@308lbs
5@352lbs
4@352lbs
8@308lbs

Rack Pulls
10@396lbs
7@440lbs
1@484lbs
5@440lbs

Stiff Leg Deadlift - deficiet - Superset
15@132lbs
12@176lbs x2

Dumbbell Stiff leg
20@ 27.5lbs x3

Hamcurls Dropset
40@110lbs, 40@55lbs
40@110lbs, 40@66lbs

 

[AlphaD]

Redlang, I am in for this log, I'm liking that cycle set up!

 

[R1rider]

Some solid workouts RL

 

[RedLang]

Ok quick run-down. I hate pinning Prop EOD. It sucks.

2 weeks in noticed acne and slight strength increase.

Have been working on deficit deads (2 1/2 inches) and rack pulls to build up my deadlifts. Also hoping this will help me out of the hole in squats.

Overview of main days.

Tuesday - 6th August
Squats
15@44
12@132
8@176
1@220
1@264
1@308
1@352 x5

Weighted Lunges
18@100
18@110 x2

Leg Extensions dropset then Superset Hack Squats
10@220, 10@110, 10@55 x3

Hack squat
15@88 x3 (constant pressure on legs)

Front Squats
8@176 x3

Friday 9th August
Deadlift Deficit (2 1/2 inches)

12@44
8@132
8@176
2@220
1@264
3@308 x3
8@242 with tension on hammies the whole time

Rack Pulls - Inch below Knee
10@308
12@308 x2

6@418 @Knee

Hamstring Curls dropset
40@132 - 40@66
40@132 - 40@88 x2

Dumbbell Straight Leg
12@66 (each arm)
12@72 x2

Monday 12th August
Chest - Still focusing on mind muscle here. Chest is becoming a much better workout now that i am focusing on squeezing the muscle. Im sure in no time this will pick up.
Flat Bench
20@44
20@88
12@132 x2
10@154
5@176
20@88

DB Flyes
15@16.5
12@27.5 x3
20@ 22

Cable FLyes
25@22
15@44 x2
20@33 x2

DB Press
15@33
8@44, 4@44
8@44, 4@44
12@44 x2 (Not sure why i could get these out. Maybe increased rest time?)



Tuesday 13th August
Squats
15@44
12@132
5@176
3@220
2@264
1@319
5@319 x3 (I noticed i have powered out of the hole here. Definitely felt better)

Weighted Lunges
18@100
18@110 x2

Leg Extensions dropset then Superset Hack Squats
12@220, 12@110, 12@55 x2
10@220, 10@110, 10@55

Hack squat
15@88 x3 (constant pressure on legs)

Front Squat
12@132 x2
16@132

 

[PillarofBalance]

Red can you explain the training strategy you're using to get a 3x BW dead?

 

[SAD]

Are you powerlifting, or bodybuilding, or powerbuilding, or something else? I can't figure it out. Best of luck either way.

 

[RedLang]

Well atm on the main exercises I have been doing 531. Its seems to be increasing slowly still as i am still at calorie deficit. I wa aiming to hit 210-220kg dead hopefully by march next year. On assistance execises i have been attempting higher reps.

On my bench i have been attempting to just get more focused on form. Even though its lighter, its a muscle that has been annoying me.

Im always trying to look for better ways to train. If you have any suggestions at what you think im doing wrong or could change, that would be excellent.

These processes do take a while to see what works and what doesnt.

 

[RedLang]

Last friday i hit 5@352 deficit deadlifts (1 1/2"). Yesterday i managed 3@198 bench which felt great. Im really moving forward in my bench which is great.

Thought id upload a video of my training today session with wraps. This is my 3rd set of 374 for 3 reps. This is sitting at 153lbs.