SAN's journey to the dark side.

[strongassnurse]

Pull day, session 1
Cardio 10 min on elliptical avg Hr 135
Conventional deadlifts-455X9,2(second set was just to hit the 10 reps I wanted at this weight for the day, then to rack the bar so I could unload plates the easy way lol) in all seriousness though this really pissed me off, as soon as I get it into an uploadable format I'll put the video up so you guys can see, but strength was there for atleast 2-3 more reps, 15 reps may be a bit of a stretch, but not much.. however like last week, I got a crazy bad cramp in my left Pec even with widening my grip about a half an inch and cut the set short.
Meadows rows-2(25's)X4 sets of 8
Pullover/pull-down hybrid movement-100lbsx 4 sets of 10
Hip thrusters on a Smith machine-1ppsx10,10,10
Heading back tonight for shoulders and biceps.

 

[strongassnurse]

Had to set up a YouTube account lol, hopefully the link works..

 

[strongassnurse]

January 2015 1st time over 230lbs

 

[strongassnurse]

September 2018, 4th time over 230, 1st time enhanced. Hopefully I can figure this attachment problem out, I was gonna do a set of update pics within the next couple of days but I apparently am out of room on here for more pics?

 

[Jin]

Had to set up a YouTube account lol, hopefully the link works..

Why'd you stop at 9? You had a couple more in the tank. Impressive.

 

[strongassnurse]

Why'd you stop at 9? You had a couple more in the tank. Impressive.

Thanks man, Pec was cramping really bad again, I even widened my grip this time to open my chest up a little more, hydration has been fine, no other real cramping issues so idk what the issue is.

 

[Gadawg]

Had to set up a YouTube account lol, hopefully the link works..

Damn strong!

 

[DevilDoc87]

Sick bro!!

 

[Gibsonator]

Strong work man, lookin the part!

 

[DevilDoc87]

Yeah you’re killin it my dude!

 

[strongassnurse]

Damn strong!

Sick bro!!

Strong work man, lookin the part!

Yeah you’re killin it my dude!

Thanks fellas!

 

[strongassnurse]

So yesterday was a bit of a shit show, woke up late so only ended up with 30 min to be at the gym,workout was still OK though
Floor press-225X 4 sets of 10
Pec Dec-100lbx 10, 150lbx 10, 200lbx10
And out..
Also missed a meal because one of the cenas working last night was hungry and I'm a sucker.. but I ****ed up some breakfast/dinner lol
Shake:
1 cup egg whites
1 cup chocolate milk
1 banana
1/2 cup oats
1 scoop vanilla protein
2 tbsp pb fit
Drank this while making,
2 servings protein pancakes
4 whole jumbo eggs
Had 2 cups of fat free milk with the pancakes and eggs.
Apx.
145 protein, 175 carbs, 30 fats, 1600 calories. Which caught me up for the day and I slept like a baby lol
Today just gonna do some triceps, rear and side delts and back to work

 

[strongassnurse]

AM session
Bench press-135X30,225X20,315X3,3,3 (I was hoping for 315 by like 8-10, but I pooped myself with the prior sets, I also have a host of other excuses lol but all that matters is I didn't perform.)
Close grip bench press-225X10,10,10
Pm session
Cardio- 1 mile run in 11 minutes
Face pulls-30lbsx 5 sets of 20
Cable upright rows- 50lbs4 sets of 20
Pec Dec-200lbs (full stack)X 4 sets of 10
Reverse grip pushdowns(on a pull-down machine) 35lbsx 4 sets of 20
Left arm db overhead press-10lbsx5 sets of 10
Super happy with the 11 minute run, I was on a treadmill with a 2.5° incline being that last time I was at this bodyweight going up a set of stairs was about Max effort lol

 

[strongassnurse]

Damn I didn't realize how long it had been since I was on here last. Everything is going well, I'm pretty sure I dropped the dbol bloat last weekend. I hadn't weighed in under 240lbs in about a week and a half and suddenly dropped to 234 within apx. 2 days. Food is always kind of screwed when I'm at work if it is busy which it was but not near bad enough to drop that kind of weight. I have regained a little, I was 238 this morning and 236 yesterday morning. Still planning to end this bulk between 240 and 245. Training has also been going well, although I think the two a days are starting to wear on my body because I'm sleeping a **** ton. My sleep schedule is always messed up because I work nights, but yesterday I laid down at apx. 11am planning on taking an hour nap and woke up at 7pm and then today I laid down at 9am planning on getting up at 11am and woke up at 3. Both days I didn't even hear my alarm and I usually leap out of bed at every damn sound. I plan to continue with them as frequently as possible though until the end of my cycle. I'm trying to decide on what to do with training at the end of my cycle, my current plan is to do an 8 week strength phase dropping calories down to maintenance, and lowering volumes/rep ranges for that period to allow my body to re-sensitize to volume. Compound movements would be in the 5-8 range and isolation movements would be in the 8-10 range. I'm thinking of dropping to a 4 day split, two upper body days and two lower body days, although I would still hit back on every day. It would look something like this
day 1 quads, calfs, vertical back movement, abs
day 2 incline pressing, side and rear delts, bis and tris, horizontal back movement
day 3 glutes, hams, calfs, vertical back movement, abs
day 4 decline pressing, side and rear delts, bis and tris, horizontal back movement
My goals with this period will be to re-sensitize to volume and hold on to as much strength as possible during that period, so that I can start my next volume phase and my next cycle as strong as possible. However, nothing is written in stone yet as I still have almost a month left on cycle and i'm still playing around with my post cycle approach. If anybody has any suggestions or thinks what I wrote above is completely idiotic I'm totally open to suggestions!

 

[strongassnurse]

Chest this morning
10 min cardio, avg hr 145
incline HS press-3ppsx12,3.5ppsx8,4ppsx6,4 (huge pr here, I wouldn't ever use this movement/machine as an indicator of strength, but it destroys my chest)
dips minus 50lbsx3 sets of 10 (2 sec pause at top and bottom with a big forward lean touching my forehead to the front bar.)
most muscular flys-22lbsx3sets of 12 and 1 set of 10
single arm cable press down-50lbsx4 sets of 15
db side raise-35lbsx10,10,10,25lbsx10,10,10
pec dec (rear delts)-70lbsx5 sets of 12
Hit everything in one session because I'm going to a haunted house with some people tonight, so I may or may not get back to do a second cardio session and some abs, but we'll see.

 

[strongassnurse]

Little update. 238 this morning. The site hasn't been letting me upload pics from my phone, but maybe it just has a limit for the mobile settings. If thats the case I'll upload some actual update pics early next week.

 

[strongassnurse]

As a refrence point, apx. same weight, this was june 2017, focusing mostly on strength, training 4 days a week, eating whatever the **** I wanted, and no AAS.

 

[DevilDoc87]

Nice work bro

 

[strongassnurse]

man, I had completely forgotten about this forum until I was clearing the spam in my email the other day. just thought id hop on and let people know i'm still cranking even though I haven't been on since 2018.. hope all is well, maybe ill start frequenting here again! current weight is 230lbs.

 

[strongassnurse]

current cycle is 600mg test
current diet is:
2 low days at 360p, 300c, 84f
2 med days at 350p, 675c, 37f
3 high days at 250p, 900c
3 cheat meals per week in place of last meal on a high day if I want, but usually have only 2.