heavyiron - M4BTEAM SUPER-10 Transformation Journal

[heavyiron]

http://www.rxmuscle.com/images/barry/MCoalitionbanner.gif (http://www.m4bteam.com)

Stats

252.4lb fat ass
6'1"
mid forties
gym rat

Goals

Reduce body fat while adding lean body mass.

Nutrition

Carb Cycle plan designed by Total Package.

http://www.totalpackageforums.com/forums/forum.php

http://www.totalpackageforums.com/images/totalpackagebanner2.jpg

Training

Mon - pm Legs
Tue - pm cardio (45 minutes)
Wed - pm Arms/cardio (30 minutes)
Thur - pm cardio (45 minutes)
Fri - pm Back/cardio (30 minutes)
Sat - Chest/Shoulders/Abs/cardio (30 minutes)
Sun - OFF

I will start with this split and add cardio as needed.

Supplements

ON CYCLE SUPPORT SUPPLEMENTS

MULTI Rx™ - Enhanced Vitamin/Mineral Complex (http://www.ironmaglabs.com/product-list/multi-rx/)
ADVANCED CYCLE SUPPORT Rx™ (http://www.ironmaglabs.com/product-list/advanced-cycle-support/)
FLEX Rx™ - Joint Builder (http://www.ironmaglabs.com/product-list/flex-rx/)
ESSENCE EFA™ - Mega Omega-3 Complex (http://www.ironmaglabs.com/product-list/essence-efa/)

MUSCLE BUILDING SUPPLEMENTS

COMPLETE PROTEIN Rx - Multi-Blend Protein Powder (http://www.ironmaglabs.com/product-list/complete-protein-rx/)
WHEY PROTEIN ISOLATE - Sweetened with Stevia (http://www.ironmaglabs.com/product-list/whey-protein-isolate/)
NITR04™ - Nitric Oxide Stimulator (http://www.ironmaglabs.com/product-list/nitro4/)

FAT BURNER & DIURETIC SUPPLEMENTS

PYRO Rx™ - Thermogenic/Energy/Stimulant
LEANFUEL EXTREME™ - Enhanced Thermogenic Fat Burner (http://www.ironmaglabs.com/product-list/leanfuel-extreme/)
RAZOR CUTS™ - Rapid Water Loss Formula (http://www.ironmaglabs.com/product-list/razor-cuts/)

Cycle

300mg Testosterone Cypionate Weekly
20mcg T3 daily
OSTA Rx™ - Selective Androgen Receptor Modulator (http://www.ironmaglabs.com/product-list/osta-rx/)

I will start with the above and adjust as needed. Doses will rise in a few weeks.

[heavyiron]

January 12 2013 before images

[heavyiron]

Reserved for April 13 2013 After Images

[Big Barry]

Now....THIS....is how a journal should be done! Very cool.

[Big Barry]

300mg of cyp isn't very much... are you adding anything else during the 12 weeks?

[heavyiron]

300mg of cyp isn't very much... are you adding anything else during the 12 weeks?
I'll increase the Cyp dose as needed and I will be using a SARM (Osta Rx) as well as increasing the dose of T3. I want to start light for now and really dial in the nutrition, training and recovery.

Towards the end I will drop down the Cyp and likely add something less water retentive. When I make these medication changes I will record it.

[Big Barry]

I'll increase the Cyp dose as needed and I will be using a SARM (Osta Rx) as well as increasing the dose of T3. I want to start light for now and really dial in the nutrition, training and recovery.

Towards the end I will drop down the Cyp and likely add something less water retentive. When I make these medication changes I will record it.

You may be starting light on the meds but you're not starting light on the cardio! LOL

Looking forward to seeing your diet plan. Curious as to whether beer will be in there as it tends to screw with my macro ratios...

[davidcua]

Hey Heavy, It's weird you advocate never less than 500 mg / week, and that you have no pb with dosage such as 1000 mg of test per week. And you don't apply it to yourself ...

[davidcua]

There must therefore be an error with you taking only 300mg of test a week ? Come on ;)

[MikeS]

Sweeeeeeet! you look almost as bad as I do right now!

You're protocol sounds fairly similar to what I've mapped out - minus the gear of course!

Everyone is expecting ALOT from you man...no pressure!

[~Maz~]

http://forums.rxmuscle.com/attachment.php?attachmentid=140693&stc=1&thumb=1&d=1358053495

~ Awwwwww! I got a mention ... Squiggles included!! Subscribed!! ~ :D

[lastson]

Now....THIS....is how a journal should be done! Very cool.

You sure your just not saying that because of the love note ? :D

Great start cant wait to watch the progression.

Last

[Sandpig]

This should be a fun ride.

[heavyiron]

You may be starting light on the meds but you're not starting light on the cardio! LOL

Looking forward to seeing your diet plan. Curious as to whether beer will be in there as it tends to screw with my macro ratios...

Nutrition and training are so key to this process. The drugs should always take a back seat. IMHO.

I will likely do one cheat meal per week and one carb load day. I can always add a beer or two during one meal but I will need to limit alcohol for sure. I like my cheat meals at meal #5 of 6. That way if I'm full from the cheat I can still get my bedtime shake down at meal #6. I like to have my cheat on a training day away from the carb load day so I will probably do the cheat on Wednesday meal #5 and then do the carb load day on Saturday.

[heavyiron]

Hey Heavy, It's weird you advocate never less than 500 mg / week, and that you have no pb with dosage such as 1000 mg of test per week. And you don't apply it to yourself ...


There must therefore be an error with you taking only 300mg of test a week ? Come on ;)

I'm on doctor prescribed HRT for life. I typically cruise around my HRT dose. I have blasted hard at times in my life but I'm convinced you must give your body a break so my "break" time is my cruise dose. I find that 300mg weekly elevates my Total T outside the referrence range for a few days after the inject but it falls into range by the 6-7th day right before my next inject. The recent labs below are 7 days after injection. As you can see my Total T is in the normal range but my LH and FSH are buried due to shutdown.

[Big Barry]

Everyone is expecting ALOT from you man...no pressure!

Heavy doesn't feel pressure. He's so cool that ice cubes are jealous!

[Big Barry]

You sure your just not saying that because of the love note ? :D


I should put on my profile page that I will frequent all journals in exchange for a love note. I want a collection of them for my scrapbook. lol

[Big Barry]

Nutrition and training are so key to this process. The drugs should always take a back seat. IMHO.

I will likely do one cheat meal per week and one carb load day. I can always add a beer or two during one meal but I will need to limit alcohol for sure. I like my cheat meals at meal #5 of 6. That way if I'm full from the cheat I can still get my bedtime shake down at meal #6. I like to have my cheat on a training day away from the carb load day so I will probably do the cheat on Wednesday meal #5 and then do the carb load day on Saturday.

All good strategies... How low will your carbs be, and how high on the high day?

Are you a high or moderate protein advocate? I struggle to eat 400g+. I find it nearly impossible.

[ayezer]

yes great log thorough,

[heavyiron]

Sweeeeeeet! you look almost as bad as I do right now!

You're protocol sounds fairly similar to what I've mapped out - minus the gear of course!

Everyone is expecting ALOT from you man...no pressure!


~ Awwwwww! I got a mention ... Squiggles included!! Subscribed!! ~ :D


You sure your just not saying that because of the love note ? :D

Great start cant wait to watch the progression.

Last


This should be a fun ride.


yes great log thorough,

Thanks for dropping in guys. I appreciate all the kind words.

[heavyiron]

All good strategies... How low will your carbs be, and how high on the high day?

Are you a high or moderate protein advocate? I struggle to eat 400g+. I find it nearly impossible.
My low carb days coincide with my non training days and will start around 1/2 cup oats and 1/2 cup rice per day. I do have some veggies but not many carbs in those. Today I'm going to do a dry run with my low carb day to see how I feel.

High carbs are my load day. Not sure how many but its all I can eat. I'm miserable at the end of the day from so much food.

My proteins will hover around 300 grams daily. This is a major adjustment for me since my protein has been so low the last few months. As soon as I realized I was going to do the challenge I started adding in protein so its not a huge shock to my body. I'll run my protein high today (300ish grams) and see how that feels.

My nutrition plan is not set. I only have about a 2 week plan then Total Package will likely adjust my macro's. I have worked with them before and the adjustments are typically every 1-2 weeks to start, then at the end it can be adjusted almost daily. I fully trust Total Package as they have done amazing things with my nutrition in the past. As long as I follow the plan my body will change rapidly. Its a ton of work and discipline for an old gym rat but it will be good to get back in shape.

[s2h]

Big barry pm'd me to.ask if you could take your next pics with your pants.down?..dont shoot the messenger..

[Big Barry]

Big barry pm'd me to.ask if you could take your next pics with your pants.down?..dont shoot the messenger..

Dude...I said to leave my name out of it!

[Big Barry]

My low carb days coincide with my non training days and will start around 1/2 cup oats and 1/2 cup rice per day. I do have some veggies but not many carbs in those. Today I'm going to do a dry run with my low carb day to see how I feel.

High carbs are my load day. Not sure how many but its all I can eat. I'm miserable at the end of the day from so much food.

My proteins will hover around 300 grams daily. This is a major adjustment for me since my protein has been so low the last few months. As soon as I realized I was going to do the challenge I started adding in protein so its not a huge shock to my body. I'll run my protein high today (300ish grams) and see how that feels.

MY nutrition plan is not set. I only have about a 2 week plan then Total Package will likely adjust my macro's. I have worked with them before and the adjustments are typically every 1-2 weeks to start, then at the end it can be adjusted almost daily. I fully trust Total Package as they have done amazing things with my nutrition in the past. As long as I follow the plan my body will change rapidly. Its a ton of work and discipline for an old gym rat but it will be good to get back in shape.

Great details... i'm really getting a feel for your plan. If all the other journals are half as good then this contest could be a great education for RX Members as well as a lot of fun.

I will be making progress charts based on the updates... I may ask the competitors about their sex drive and make a chart for that too! LOL

[davidcua]

I'm on doctor prescribed HRT for life. I typically cruise around my HRT dose. I have blasted hard at times in my life but I'm convinced you must give your body a break so my "break" time is my cruise dose. I find that 300mg weekly elevates my Total T outside the referrence range for a few days after the inject but it falls into range by the 6-7th day right before my next inject. The recent labs below are 7 days after injection. As you can see my Total T is in the normal range but my LH and FSH are buried due to shutdown.

Ow Ok ! You really well document your journey! Thanks :)

Your test is in the High-Very High natural range for now ! :)

[heavyiron]

Since I won't have a lot of time this week to prepare I started mass cooking today. I cooked about 2lbs of lean beef with cabbage and grilled about 6lbs of marinated chicken breasts. I have a large container of cooked brown rice for my primary carbs and about 10lbs of uncooked oats.

Its about 10 degrees F. here so its very cold day for outdoor grilling.

[guruhonza]

Great journal!!! good luck with your transformation

[Big Barry]

Great journal!!! good luck with your transformation

This journal will definitely be "Don't Miss".

Heavy really knows what he's doing - The info in here will be priceless, especially for younger bodybuilders who want to learn how to map out a road to success.

[heavyiron]

Leg day

Extensions x 4 sets
Leg Curls x 4 sets
Hacks x 4 sets
More Extensions x 3 sets
Seated Calf raises x 4 sets

Blasted out this routine fast. First 2 exercises were super-setted. My lower back pain is slowly going away. It's been 2 weeks since I tweaked it doing hacks so I was very careful not to go below parallel and roll my hips tonight.

I had a few more carbs today compared to yesterday since it was a training day.

["Rodz"]

You should eat some pwo donuts ;)

[heavyiron]

PWO was potato, chicken and a small salad.

["Rodz"]

PWO was potato, chicken and a small salad.

Is this your last meal of the day, or do you follow up with a shake?


BTW, donuts solid quick carbs lol

[heavyiron]

My last meal tonight was 2 scoops of COMPLETE PROTEIN Rx - Multi-Blend Protein Powder (http://www.ironmaglabs.com/product-list/complete-protein-rx/) and some peanut butter.

Drinking a diet tonic and gin now.

[basskiller]

Best of luck brother!!!

[Big Barry]

Drinking a diet tonic and gin now.

Great strategy moving from beer to gin. That should tighten up the midsection nicely. LOL

[guruhonza]

My last meal tonight was 2 scoops of COMPLETE PROTEIN Rx - Multi-Blend Protein Powder (http://www.ironmaglabs.com/product-list/complete-protein-rx/) and some peanut butter.

Drinking a diet tonic and gin now.

Denifitely wont miss this.

[LouisG271]

good luck,will be following along !

[the bull eso]

peeping the competition...hmmm looks like your slowly getting adjusted, smart move..

[heavyiron]

Best of luck brother!!!
Thank you very much!

Great strategy moving from beer to gin. That should tighten up the midsection nicely. LOL
Have to cut those cals somewhere....=)

Denifitely wont miss this.
Welcome brother.

good luck,will be following along !
Thank you

peeping the competition...hmmm looks like your slowly getting adjusted, smart move..
Yes sir!

[heavyiron]

45 minutes elliptical cardio tonight. Watched some TV and let my mind wander while doing cardio. Felt pretty easy becuase I have been doing cardio a few times per week anyway but not this long. Usually I stop at 30 minutes.

I have a cold I have been trying to get over and the heavy breathing was hard on my throat but no biggy. Just getting started for this prep!

Another lower carb day today but I'm not really hungry so all is good.

[M4BTEAM]

Acclimatizing normally takes a few weeks once you cut cals and start cardio, but I think it will be made much easier considering you were already incorporating cardio beforehand.

I believe everybody should perform cardio a few times per week, even in the off-season... not just for fat loss but for overall health!

[heavyiron]

Yeah, I actually have always had a hard time eating like a body builder so dieting is kind of a nice break at first. I like to make very fast changes to my body so going from eating way too much food to a calorie deficit is fun for me. Now in 2 months I will probably be completely bored with the food but we will see =)

I totally agree on cardio. It has so many benefits we should basically be doing it in every phase. I personally need to, given my body type.

[Chapter 2]

I'm following this. Good luck Heavy!

[heavyiron]

Arm day

Standing EZ curls x 4 sets
Preacher Bench curls x 4 sets
Across the chest DB hammer curls x 4 sets
Over head ropes x 4 sets
Bar Pushdowns x 4 sets
Reverse Extensions x 4 sets

Cardio

30 minutes on the elliptical

This session felt good but I was totally out of gas at the end. The restricted calories made me feel very hungry so I went and got a chicken, rice and veggie bowl.

[Big Barry]

Awesome, bro...

Have you adjusted your training at all or did you keep it the same and speed thing up a little?

[heavyiron]

I was quite a bit stronger today than last week. All the weights felt light so I increased the reps or weight on all exercises. Funny how getting regular high protein and training works =)

Went out and ate some Mexican food tonight and had a beer. I needed to have one scheduled cheat meal. I am now very vascular from all the fat and carbs. I feel like I'm just about ready to begin this blast but I'll hold off and evaluate that in a few days. I'm itching to really up the dose and training intensity but we shall see how I feel in a few days.

[Big Barry]

I'm itching to really up the dose and training intensity but we shall see how I feel in a few days.


Houston, we are go for launch!!!

[TheRage93]

This is gonna be awesome. Keep it up!

[D-NUTZ]

In for this Heavy!

My money is on you.

[heavyiron]

50 grams of whey isolate and 1 oz of raw almonds for meal #4 today.

[MikeS]

Good luck to everyone!!!!

So many people expecting heavyiron to deliver the goods!

[heavyiron]

I'm starting administration of a genuine SARM today. Osta Rx is a high quality SARM produced in a pharmaceutical facility. This is not some bath tub Ostarine. Osta Rx is the real deal. I also love the pro sexual effects of the support compounds in Osta Rx. It has a mood elevating compound as well. Osta Rx is my favorite IronMagLab product and is a perfect start to a mellow course.

http://www.rxmuscle.com/rx-chem/chemical-enhancement-articles/7110-osta-rx-sarm-profile.html

http://www.ironmaglabs.com/product-list/osta-rx/

[Big Barry]

^ Sounds like an awesome product. Never used a SARM before. It will be interesting to see how you get on with it.

[TonyElTigre]

I will be following this also my friend. Good luck to you on completing your goals
I have faith you will succeed in everything you do if you follow this simple rule
Don't cheat on your diet! Cheating kills everything! Stick to the plan your good.

[heavyiron]

^ Sounds like an awesome product. Never used a SARM before. It will be interesting to see how you get on with it.

Its pretty mellow but effective. I get vascular on it and just plain feel great. Not a big mass gainer but there are virtually no side effects. Ostarine is probably the only real SARM that is reasonably priced for the general public. Looks like GTX is going to take it to market under their branding enobosarm. In their trials 3mg daily was administered. I will be running 20mg daily.

GTx Announces FDA's Grant of Fast Track Designation to Enobosarm For the Prevention and Treatment of Muscle Wasting in patients with Non-Small Cell Lung Cancer GTx, Inc. - News Releases (http://www.ironmagazineforums.com/redirect-to/?redirect=http%3A%2F%2Fphx.corporate-ir.net%2Fphoenix.zhtml%3Fc%3D148196%26p%3Dirol-newsArticle%26ID%3D1772120%26highlight%3D)

Quote:


MEMPHIS, Tenn.--(BUSINESS WIRE)--Jan. 8, 2013-- GTx, Inc. (Nasdaq: GTXI) today announced that the U.S. Food and Drug Administration(FDA) has designated enobosarm (GTx-024) for the prevention and treatment of muscle wasting in patients with non-small cell lung cancer as a Fast Track development program. Fast Track status is a process designed by FDA to facilitate the development and expedite the review of new drug candidates that are intended to treat serious diseases and have the potential to fill an unmet medical need. With a Fast Track designation, there is an increased possibility for a priority review of a new drug application (NDA) filed for the drug candidate and more opportunity for more frequent interactions with the FDA both prior to and following the filing of a NDA.

GTx is assessing the ability of enobosarm to prevent and treat muscle wasting in non-small cell lung cancer patients in two pivotal Phase III clinical trials, POWER 1 and POWER 2. In each of the placebo-controlled, double-blind clinical trials, approximately 300 patients with Stage III or IV non-small cell lung cancer have been randomized to oral daily doses of placebo or enobosarm 3 mg at the time they began first line standard platinum doublet chemotherapy. The studies are evaluating as co-primary endpoints at three months of treatment the responder rates of enobosarm versus placebo on maintaining or improving total lean body mass (muscle) assessed by dual x-ray absorptiometry and improving physical function measured by the Stair Climb Test. Durability of the drug effect is being evaluated as a secondary endpoint at five months of treatment.

"We are very pleased that FDA has recognized enobosarm as a drug candidate with the potential to address the serious and unmet medical need of preventing and treating muscle wasting in non-small cell lung cancer patients," said Mitchell Steiner, MD, CEO of GTx. "With approximately 650 patients fully enrolled in our two definitive Phase III clinical studies of enobosarm, we expect to receive top line data from these studies this summer. Assuming the data supports our ability to do so, we will move quickly to meet with FDA to discuss the filing of a new drug application for enobosarm."

[heavyiron]

I will be following this also my friend. Good luck to you on completing your goals
I have faith you will succeed in everything you do if you follow this simple rule
Don't cheat on your diet! Cheating kills everything! Stick to the plan your good.
Thank you!

I cheat every week on Wednesday at meal #5 =)

[~Maz~]

~ Oooh food porn would be a welcome addition to this tread ... Let us see what Heavyiron has for a cheat meal!! ~ :cheerleader:

["Rodz"]

Best of luck man, Kick some f'n ass

[bad rad]

Thank you!

I cheat every week on Wednesday at meal #5 =)

I do the same thing with one day on the weekend too. 80/20 rules.

[Aaron Singerman]

I'll be watching this one!

[heavyiron]

Thanks guys for all the support!

45 minutes of interval elliptical cardio tonight. level 7 for the work load and level 4 for the rest interval. My goal will be to increase the load in coming weeks.

First dose of T3 was administered today at 20mcg's. I will slowly ramp this up to about 50-60mcg's daily in the next week or so.

Cooked 3 lbs of 96% beef with cabbage tonight and marinated 6lbs of chicken to cook Friday.

["Rodz"]

Nice work on the cardio, I'm on my way to hit it soon, after I check out all the journals.

[ayezer]

Nice journal and good luck and also thanks for all your advice when on IML logs!!!

[M4BTEAM]

Best of luck to you Heavy. It seems there is huge expectations on you, but that should be wonderful motivation to do well.

[guruhonza]

Good luck heavyiron! My favourite to win before start. You'll do great.

[IslandGirl]

I cheat every week on Wednesday at meal #5 =)

This is very true. lol

I think we may be joining you guys sometime soon.

btw, I love Mexican! ;)

[heavyiron]

Nice work on the cardio, I'm on my way to hit it soon, after I check out all the journals.

Cardio will be a big part of the transformation process for many of us. 3 months of cardio hell!


Nice journal and good luck and also thanks for all your advice when on IML logs!!!
You are very welcome.

Best of luck to you Heavy. It seems there is huge expectations on you, but that should be wonderful motivation to do well.
Yes, should be very fun!

Good luck heavyiron! My favourite to win before start. You'll do great.
Thank you for the kind words brother.

This is very true. lol

I think we may be joining you guys sometime soon.

btw, I love Mexican! ;)

Lets do it!

[Chapter 2]

Why do you choose for night cardio instead of empty stomach cardio Heavy?


Thanks guys for all the support!

45 minutes of interval elliptical cardio tonight. level 7 for the work load and level 4 for the rest interval. My goal will be to increase the load in coming weeks.

First dose of T3 was administered today at 20mcg's. I will slowly ramp this up to about 50-60mcg's daily in the next week or so.

Cooked 3 lbs of 96% beef with cabbage tonight and marinated 6lbs of chicken to cook Friday.

[PFEPerformance]

GOOD LUCK!! GREAT JOURNAL SO FAR!! :cheerleader:

[heavyiron]

Why do you choose for night cardio instead of empty stomach cardio Heavy?

Throughout this prep I will use both but I will add fasted cardio later. Basically the further into prep the more cardio that will be added.

["Rodz"]

This is very true. lol

I think we may be joining you guys sometime soon.

btw, I love Mexican booty;)

me too!!

[heavyiron]

Typically I administer my TRT on Friday mornings. I have been on 250-300mg Cyp weekly for about 2 months now so I decided to increase the Testosterone Cypionate inject to 500mg today.

In 2001 a study was done that measured the effects of graded doses of Testosterone. The result of that study absolutely proved not only a greater increase in LBM with the higher doses but also a greater reduction in body fat therefore more Testosterone will be employed during this prep to facilitate those positive body composition changes.

Body composition was measured after 20 weeks.

Fat Free Mass by underwater weighing
300 mg group-5.2kg (11.4lbs) increase
600 mg group-7.9kg (17.38lbs) increase

Fat Mass by underwater weighing
300 mg group-.5kg (1.1lbs) decrease
600 mg group-1.1kg (2.42lbs) decrease

Thigh Muscle Volume
300 mg group-84 cubic centimeter increase
600 mg group-126 cubic centimeter increase

Quadriceps Muscle Volume
300 mg group-43 cubic centimeter increase
600 mg group-68 cubic centimeter increase

Leg Press Strength
300 mg group-72.2kg (158.8lbs) increase
600 mg group-76.5kg (168.3lbs) increase

Leg Power
300 mg group-38.6 watt increase
600 mg group-48.1 watt increase

Hemoglobin
300 mg group-6.1 gram per liter increase
600 mg group-14.2 gram per liter increase

Plasma HDL Cholesterol
300 mg group-5.7 mg/dl decrease
600 mg group-8.4 mg/dl decrease

Acne
300 mg group-7 of the 12 men developed acne
600 mg group-2 of the 13 men developed acne

http://ajpendo.physiology.org/content/281/6/E1172.full

[Hardatit]

Do you take all 500mg in one day or do you split it into 2 shots per week?

[heavyiron]

Do you take all 500mg in one day or do you split it into 2 shots per week?
All at once today. I may take more this week but we shall see.

[Big Barry]

Acne
300 mg group-7 of the 12 men developed acne
600 mg group-2 of the 13 men developed acne

Very interesting. I wonder if the 600mg group took 2 shots per week. I tend to get no acne with multiple shots, but when I pin just once per week I tend to break out pretty bad. I always thought it was because my test levels were more stable.

Just had a look ... I think they took their enanthate all at once, so there goes my theory. lol

["Rodz"]

250-300 per week now thats some TRT lol, I get 200 EOW, but honestly when all this fun is over that keeps me close to the 800's

[heavyiron]

Very interesting. I wonder if the 600mg group took 2 shots per week. I tend to get no acne with multiple shots, but when I pin just once per week I tend to break out pretty bad. I always thought it was because my test levels were more stable.

Just had a look ... I think they took their enanthate all at once, so there goes my theory. lol
Yup, all in one inject =)

You are killing bro science one post at a time.

250-300 per week now thats some TRT lol, I get 200 EOW, but honestly when all this fun is over that keeps me close to the 800's
It depends on when you get the draw in relation to the inject. I always go to my doc at least 7 days out from the inject so the levels look normal.

[TheRage93]

Hey yo heavy, do it big man!

[Big Barry]

Yup, all in one inject =)

You are killing bro science one post at a time.

We should have a bro science forum... it's good for traffic! LOL

[heavyiron]

Back

Seated rows x 4 sets
Wide Pull downs x 4 sets
Shrugs x 4 sets
Hyper extensions x 4 sets
Rear delts x 4 sets

Cardio

30 minutes elliptical

[heavyiron]

I have really dropped weight this week. I was pretty surprised to see about a 10lb net loss for the week. Total Package typically wants me to do a heavy carb load on Saturdays and given the drop in weight I'm going forward with that plan. I will be having very wide swings in body weight durning the prep due to this setup by Total Package.

The thing that makes this plan so easy is the cheat once weekly and the heavy carb load a few days later. I don't feel like I'm dieting on Wednesday or Saturday because I get plenty of carbs. The following days I usually don't want to eat as much because I ate so much the day before. Therefore on Thursday and Sunday I look forward to the lower carbs. Basically I only feel like I'm actually "dieting" 3 days per week. Total Package has easy dieting down to a science.

Since I loaded more Testosterone yesterday I increased the T3 to 40 mcg's daily this morning. I need to take some pictures and send them into Total Package then its a feasting day of carbs! I have been thinking about eating 3 toasted bagels this morning with strawberry jam =)

[TheRage93]

Very interesting. I wonder if the 600mg group took 2 shots per week. I tend to get no acne with multiple shots, but when I pin just once per week I tend to break out pretty bad. I always thought it was because my test levels were more stable.

Just had a look ... I think they took their enanthate all at once, so there goes my theory. lol
WhaaaaaaaaAat *scratching my head*

[heavyiron]

Rotator Cuff Warm Ups

Chest and shoulders

BB Inclines

135 x 10 reps slow
185 x 10 reps slow
225 x 8 reps explosive
275 x 6 reps regular
225 x 13 reps explosive

Hammer declines

2 plates each side x 15 reps
2 plates each side x 15 reps
2 plates and a 25 x 10 reps
2 plates x 15 reps~big flex at the end of the reps

Cable Crossovers

70lbs each stack x 10 reps
60lbs each stack x 10 reps
60lbs each stack x 10 reps
60lbs each stack x 10 reps

DB Seated Shoulder Presses

60lbs each hand x 10 reps
70lbs each hand x 10 reps
80lbs each hand x 10 reps
90lbs each hand x 8 reps

DB Lateral Raises

30lbs each hand x 10 reps
35lbs each hand x 10 reps
40lbs each hand x 10 reps
45lbs each hand x 10 reps


Abs

Crunches x 4 sets

Cardio

30 minutes on the elliptical

This session felt good and went as planned except I spaced out doing upright rows. I ordered a new log book today so I can track training details as my old one is full. Should have it in a few days. Heavy carbs all meals today.

[Big Barry]

WhaaaaaaaaAat *scratching my head*

You got nits again, bro! lol

I seriously get hardly any acne when i pin regularly... long esters once per week and i'm like a pepperoni pizza. It's not a new thing with me, goes right back to my first cycle in 95. I never understood why, it doesn't look like i'm going to find out anytime soon either. LOL

I have even stranger tales when it comes to gyno...

[TheRage93]

You got nits again, bro! lol

I seriously get hardly any acne when i pin regularly... long esters once per week and i'm like a pepperoni pizza. It's not a new thing with me, goes right back to my first cycle in 95. I never understood why, it doesn't look like i'm going to find out anytime soon either. LOL

I have even stranger tales when it comes to gyno...

haha man I guess that makes sense though! blood levels are probably a little peaky when you pin it all once. imagine pinning 1g at once, holy eff. Gyno is no fun, I actually lactated a bit once in my life. It really challenged my manhood for a little..... lol

[TheRage93]

Rotator Cuff Warm Ups

Chest and shoulders

BB Inclines

135 x 10 reps slow
185 x 10 reps slow
225 x 8 reps explosive
275 x 6 reps regular
225 x 13 reps explosive

Hammer declines

2 plates each side x 15 reps
2 plates each side x 15 reps
2 plates and a 25 x 10 reps
2 plates x 15 reps~big flex at the end of the reps

Cable Crossovers

70lbs each stack x 10 reps
60lbs each stack x 10 reps
60lbs each stack x 10 reps
60lbs each stack x 10 reps

DB Seated Shoulder Presses

60lbs each hand x 10 reps
70lbs each hand x 10 reps
80lbs each hand x 10 reps
90lbs each hand x 8 reps

DB Lateral Raises

30lbs each hand x 10 reps
35lbs each hand x 10 reps
40lbs each hand x 10 reps
45lbs each hand x 10 reps


Abs

Crunches x 4 sets

Cardio

30 minutes on the elliptical

This session felt good and went as planned except I spaced out doing upright rows. I ordered a new log book today so I can track training details as my old one is full. Should have it in a few days. Heavy carbs all meals today.

looks like a good training session man. chest seems like it'd be obliterated!

[Big Barry]

haha man I guess that makes sense though! blood levels are probably a little peaky when you pin it all once. imagine pinning 1g at once, holy eff. Gyno is no fun, I actually lactated a bit once in my life. It really challenged my manhood for a little..... lol

LOL... I suppose my biggest issue is JUMBO doses all at once. haha


...oh, and I don't mind lactating, it's kinda cool in my book!

[D-NUTZ]

Your a pretty strong dude HI.

Nice drop this past week too.

[Big Barry]

Your a pretty strong dude HI.

Nice drop this past week too.

Heavy is a big dude...

I'm expecting all those numbers to rise rather than fall as he cuts up... as the dose goes bumpity bump!

[D-NUTZ]

Heavy is a big dude...

I'm expecting all those numbers to rise rather than fall as he cuts up... as the dose goes bumpity bump!

Must be nice.


Dicks,

[heavyiron]

Your a pretty strong dude HI.

Nice drop this past week too.


Heavy is a big dude...

I'm expecting all those numbers to rise rather than fall as he cuts up... as the dose goes bumpity bump!

Thanks guys!

My plan is to beat my log book each week for about 8 straight weeks. Towards the end will be rough though. Once I drop below 230 lbs body weight my strength flattens out and drops off. I also don't want to injure myself so no crazy lifts =)

[TheRage93]

I'm starting administration of a genuine SARM today. Osta Rx is a high quality SARM produced in a pharmaceutical facility. This is not some bath tub Ostarine. Osta Rx is the real deal. I also love the pro sexual effects of the support compounds in Osta Rx. It has a mood elevating compound as well. Osta Rx is my favorite IronMagLab product and is a perfect start to a mellow course.

http://www.rxmuscle.com/rx-chem/chemical-enhancement-articles/7110-osta-rx-sarm-profile.html

http://www.ironmaglabs.com/product-list/osta-rx/

that's a good compound! I like to dose a little high if im cutting just to assure muscle preservation!

[TheRage93]

Thanks guys!

My plan is to beat my log book each week for about 8 straight weeks. Towards the end will be rough though. Once I drop below 230 lbs body weight my strength flattens out and drops off. I also don't want to injure myself so no crazy lifts =)

Youre a smart cookie. Dropping weight but lifting super heavy is a call for disaster lol

[M4BTEAM]

Youre a smart cookie. Dropping weight but lifting super heavy is a call for disaster lol

Yes... Avoiding injuries is key during any prep, sometimes you just have to accept that your strength is going to wane a little as your bodyweight decreases.

["Rodz"]

Yup, all in one inject =)

You are killing bro science one post at a time.

It depends on when you get the draw in relation to the inject. I always go to my doc at least 7 days out from the inject so the levels look normal.


Same here, i was 1 week after inject.


The bro science thread would be hilarious.

[heavyiron]

Saturday Carb Load

3 bagels with strawberry jam, coffee and 50 grams of whey isolate
rice and chicken veggie bowl with lots of teriyaki sauce.
foot long sub sandwich with extra turkey and a bag of pop chips
Corn bread
6 inch turkey sub
California rolls
Mongolian beef and rice
Chicken and veggies with 4 fortune cookies
Corn bread

I had to use digestive enzymes all day long. Without them I can get very gassy when doing a load.

246.2 lbs this AM.

Today will be an off day from training and a lower carb day. I plan on marinating some sirloin steaks for later grilling.

[TheRage93]

Saturday Carb Load

3 bagels with strawberry jam, coffee and 50 grams of whey isolate
rice and chicken veggie bowl with lots of teriyaki sauce.
foot long sub sandwich with extra turkey and a bag of pop chips
Corn bread
6 inch turkey sub
California rolls
Mongolian beef and rice
Chicken and veggies with 4 fortune cookies
Corn bread

I had to use digestive enzymes all day long. Without them I can get very gassy when doing a load.

246.2 lbs this AM.

Today will be an off day from training and a lower carb day. I plan on marinating some sirloin steaks for later grilling.
that's how I usually eat daily plus more protein haha! minus the jam and sauces!

["Rodz"]

MMMMM steaks, what do you use for marinade?

Enjoy the rest day.

[Big Barry]

Hey, Heavy... Any withdrawal from the beer or is everything cool?

[TheRage93]

Hey, Heavy... Any withdrawal from the beer or is everything cool?
You can get withdrawal from beer?

[bad rad]

MMMMM steaks, what do you use for marinade?

Enjoy the rest day.

This is one I like.

1/4c Soy sauce
1/4c A-1 sauce
1/4c balsalmic vinegar
1/4c olive oil
2 tbsp dry mustard mixed in. I usually sprinkle Montreal Steak seasoning and red pepper on it before grilling. Using it on beef ribs tonight.

[TheRage93]

This is one I like.

1/4c Soy sauce
1/4c A-1 sauce
1/4c balsalmic vinegar
1/4c olive oil
2 tbsp dry mustard mixed in. I usually sprinkle Montreal Steak seasoning and red pepper on it before grilling. Using it on beef ribs tonight.

Im stealing this btw

[Big Barry]

You can get withdrawal from beer?

I'm gagging for a pint within 12 hours.

[bad rad]

Im stealing this btw

It's really good.

[TheRage93]

I'm gagging for a pint within 12 hours.

Yea idk I don't like beer :/ lol just can't seem to enjoy it idk why! I feel less of a man! Lol jk
whats your favorite brew?

[Big Barry]

Yea idk I don't like beer :/ lol just can't seem to enjoy it idk why! I feel less of a man! Lol jk
whats your favorite brew?

I only drink 3 nights per week these days, or I lose my vascularity, abs and grow a gut. Right now i'm drinking 5% Kronenbourg lager. I stop drinking entirely when I hit the orals... i'm in decent shape right now because of all the shit M4 sends me to try out, he likes to make sure everything is legit before he sells it so he sends me some stuff and I test it... the Apex test was killer BTW. 2ml free in each vial.

[TheRage93]

I only drink 3 nights per week these days, or I lose my vascularity, abs and grow a gut. Right now i'm drinking 5% Kronenbourg lager. I stop drinking entirely when I hit the orals... i'm in decent shape right now because of all the shit M4 sends me to try out, he likes to make sure everything is legit before he sells it so he sends me some stuff and I test it... the Apex test was killer BTW. 2ml free in each vial.

Good call with the Orals bro.
I was actually looking at that man! Pure gear, or apex. Apex caught my eye.

[Big Barry]

Good call with the Orals bro.
I was actually looking at that man! Pure gear, or apex. Apex caught my eye.

I got Androxen EQ and Apex Test E... i've been jabbing like a mofo, but my strength has jumped a great deal and i'm way more swole too. LOL

[JohnnyStyles]

I got Androxen EQ and Apex Test E... i've been jabbing like a mofo, but my strength has jumped a great deal and i'm way more swole too. LOL


MB4....sounds very very very good....I migh havet to LOOK into this.
I've heard very good things..... wink wink lolz

[Big Barry]

MB4....sounds very very very good....I migh havet to LOOK into this.
I've heard very good things..... wink wink lolz

Dude... Celebrity customers get special discount treatment... but they can't deliver faster though... M4 is like YOU putting up HMR on Monday... lightening in a bottle! lol

[JohnnyStyles]

Dude... Celebrity customers get special discount treatment... but they can't deliver faster though... M4 is like YOU putting up HMR on Monday... lightening in a bottle! lol

WOW! hehe, WILL look INTO this ASAP!!! No JOKE!!!!Send me info via DM!! HAHA Lighting fast!!!! haha!!!

[Big Barry]

WOW! hehe, WILL look INTO this ASAP!!! No JOKE!!!!Send me info via DM!! HAHA Lighting fast!!!! haha!!!

LOL... Like Lightening is the only way M4 operates! lol

[TheRage93]

LOL... Like Lightening is the only way M4 operates! lol
The guys is like a king just sitting on a throne like a boss do.

[heavyiron]

Leg day

Extensions x 4 sets
Leg Curls x 4 sets
Sled Press x 5 sets
More Extensions x 3 sets
Standing Calf raises x 5 sets

["Rodz"]

How are your wheels feeling bro, didn`t you injure yourself along time ago

[heavyiron]

Yes, lower back and rotator cuff injuries. Pretty much been in some sort of pain for years now.

["Rodz"]

Yes, lower back and rotator cuff injuries. Pretty much been in some sort of pain for years now.


I didn`t know we had similar injuries, I always thought my throwing shoulder would be fucked but its my left from the pounding of being a back catcher and rugby. My back of course was from a brain cramp doing BB rows.

[Big Barry]

I didn`t know we had similar injuries, I always thought my throwing shoulder would be fucked but its my left from the pounding of being a back catcher and rugby. My back of course was from a brain cramp doing BB rows.

Shoulder injuries are the pits... if I move my right arm out and above my head it pops and it's sore for a week. I'm always conscious not to raise my arm too far in that plane of motion.

I miss being young and less decrepit. LOL

[heavyiron]

Years of heavy flat BB bench did my rotator cuff damage. I should have listened to all those that warned me years ago.

[D-NUTZ]

Years of heavy flat BB bench did my rotator cuff damage. I should have listened to all those that warned me years ago.

I never do flat bb any earlier than third in my routine now.

[TheRage93]

Shoulder injuries are the pits... if I move my right arm out and above my head it pops and it's sore for a week. I'm always conscious not to raise my arm too far in that plane of motion.

I miss being young and less decrepit. LOL

Huh, that's weird. Maybe you some sort of muscular imbalancement within the socket. Usually happens.

[heavyiron]

I never do flat bb any earlier than third in my routine now.
I'm unable to do BB flat at all now. I can only do BB Inclines without pain.

[Big Barry]

Huh, that's weird. Maybe you some sort of muscular imbalancement within the socket. Usually happens.

I had a fall when drunk and twisted my arm in the socket, it's never been the same since.

Just more drunken damage. lol

[Big Barry]

I'm unable to do BB flat at all now. I can only do BB Inclines without pain.

Dave Palumbo is the same, he can only do inclines because his shoulders kill him on flat bench.

I hope I never have the issue, I love flat benching.

[IslandGirl]

me too!!
lmao Mike

[IslandGirl]

Just peeking in...

[heavyiron]

Cycle Update

375mg Test Cyp today bringing the total this week to 875mg.

T3 is at 40 mcg's daily. I upped it a few days ago from 20 mcg's.

Nolva at 10mg twice daily because of a gyno flare a few weeks ago.

I have been on HRT for about 6 years so I have legal scripts for all of the above meds.

[TheRage93]

Just peeking in...
Nice back :) in your avi

[TheRage93]

I had a fall when drunk and twisted my arm in the socket, it's never been the same since.

Just more drunken damage. lol
So military presses will srsly eff you up

[ebfitness]

Sweet Jeebus! Why am I just seeing this thread?! Great journal, Heavy!

[bad rad]

Cycle Update

375mg Test Cyp today bringing the total this week to 875mg.

T3 is at 40 mcg's daily. I upped it a few days ago from 20 mcg's.

Nolva at 10mg twice daily because of a gyno flare a few weeks ago.

I have been on HRT for about 6 years so I have legal scripts for all of the above meds.

This makes me want to increase my dose too but in a Cal deficit not sure it would help or set me up for injury. Feeling like Superman and eating like runway model usually spell disaster.

[heavyiron]

This makes me want to increase my dose too but in a Cal deficit not sure it would help or set me up for injury. Feeling like Superman and eating like runway model usually spell disaster.
More is better =)

[heavyiron]

45 minutes interval elliptical cardio tonight. Lower carb day.

All is on track.

[TheRage93]

This makes me want to increase my dose too but in a Cal deficit not sure it would help or set me up for injury. Feeling like Superman and eating like runway model usually spell disaster.

it's better. and, you always need to check your ego at the door anyway when you train! :) but it is a risk. just stick to realizing it's only for muscle preservation.

[guruhonza]

45 minutes interval elliptical cardio tonight. Lower carb day.

All is on track.

What interval do you do? Like 4 minutes fast and 4 minutes slower?

[TheRage93]

who here has tried power cleans for reps as cardio!? let me tell you, if you want to burn fat, that's it! lol. I almost threw up doing 115 for 30 reps straight under 4 minutes. and I can deadlift 610 pounds! lmao

[guruhonza]

I did 20 with 150 in one minute.
Great for cardio. You'll always destroy your glutes with those high rep full body exercises.

[TheRage93]

I did 20 with 150 in one minute.
Great for cardio. You'll always destroy your glutes with those high rep full body exercises.

my conditioning just sucks dick.

[heavyiron]

What interval do you do? Like 4 minutes fast and 4 minutes slower?

Its a program in my elliptical at home. Not sure on the minutes but the work load is a few minutes and the rest load is a few minutes and it just repeats over and over until you are done.

[heavyiron]

237.6 lbs this AM~decrease of 14.8 lbs since starting pics

Scheduled cheat meal is tonight and is obviously needed.

Arm day

Standing EZ curls

70 lbs x 10 reps
80 lbs x 10 reps
90 lbs x 10 reps
100 lbs x 10 reps

Preacher Bench curls~rest pause 10 seconds between sets

45 lbs x 10 reps
70 lbs x 10 reps
70 lbs x 10 reps
70 lbs x 10 reps

Across the chest DB hammer curls

50 lbs each hand x 10 reps
55 lbs each hand x 10 reps
60 lbs each hand x 10 reps
65 lbs each hand x 10 reps


Over head ropes x 4 sets

Rope Pushdowns x 4 sets

Reverse Extensions x 4 sets

This was a very fast routine with little rest. Completed in about 30 minutes. I had a good pump!

Cheat meal was 6 fried fish tacos and some dark chocolate. One of the plates is below.

Pic below that after my routine with a pump!

[TonyElTigre]

Bro I think this is going to be great for you. I think you are going to do very well.
I have a feeling that your results are going to be great and by the way your arms
look great already so you just have to work on trimming down the fat whats your diet?

[Big Barry]

Wow... You're already changing like a chameleon! lol

Great start, Heavy!

[bad rad]

Well shit, Heavy's bringing it!

[D-NUTZ]

Fuck.

[heavyiron]

Yeah, I feel good other than a nagging cold. Everything is on track.

30 minutes of interval elliptical cardio. I upped the load and rest intervals to 8 and 5.

[guruhonza]

Holy sh*t!

[Hardatit]

Heavy it looks like you have put on 20 lbs of muscle! impressive!

[heavyiron]

LOL, with a pump I don't look terrible but I have a long road ahead to get lean brother.

[TheRage93]

237.6 lbs this AM~decrease of 14.8 lbs since starting pics

Scheduled cheat meal is tonight and is obviously needed.

Arm day

Standing EZ curls

70 lbs x 10 reps
80 lbs x 10 reps
90 lbs x 10 reps
100 lbs x 10 reps

Preacher Bench curls~rest pause 10 seconds between sets

45 lbs x 10 reps
70 lbs x 10 reps
70 lbs x 10 reps
70 lbs x 10 reps

Across the chest DB hammer curls

50 lbs each hand x 10 reps
55 lbs each hand x 10 reps
60 lbs each hand x 10 reps
65 lbs each hand x 10 reps


Over head ropes x 4 sets

Rope Pushdowns x 4 sets

Reverse Extensions x 4 sets

This was a very fast routine with little rest. Completed in about 30 minutes. I had a good pump!

Cheat meal was 6 fried fish tacos and some dark chocolate. One of the plates is below.

Pic below that after my routine with a pump!

Wtf?!!

[TheRage93]

Those pictures caught off guard, veineous

[LANCE ADAM]

Looking great big dawg!

[ayezer]

good changes already for sure!!!

[RichDC2]

Holy Shit ! How the hell can you make those changes so fast?

[heavyiron]

This old dog has been around this block =)

[heavyiron]

240lbs this AM

45 minutes of interval cardio tonight. Lower carb day.

[Big Barry]

This old dog has been around this block =)

I'm 38... So it's great to see one of the older dudes taking on the young whippersnappers. LOL

[M4BTEAM]

Heavy is starting to look great already. I can only imagine how he will look by the end of the comp!

Very interesting and educational journal.

[guruhonza]

Heavy is starting to look great already. I can only imagine how he will look by the end of the comp!

Very interesting and educational journal.
This thread should stay here after competition to help other guys. Very educational.

[heavyiron]

I'm 38... So it's great to see one of the older dudes taking on the young whippersnappers. LOL
Mid forties here and hitting it hard!

Heavy is starting to look great already. I can only imagine how he will look by the end of the comp!

Very interesting and educational journal.
Thank you brother!

This thread should stay here after competition to help other guys. Very educational.

Haha, I'm just a gym rat but I do know what works for me.

[heavyiron]

237 lbs this AM

Moderate carbs today.

500mg Sust this AM.

Back

Seated rows x 4 sets
Wide Pull downs x 4 sets
Shrugs x 4 sets
Hyper extensions x 4 sets
Rear delts x 4 sets

Big flex on the movements tonight and high intensity with little rest between sets.

Cardio

30 minutes elliptical

[TheRage93]

This old dog has been around this block =)
I wonder what looked like at your fittest!

[Big Barry]

I wonder what looked like at your fittest!

Maybe Heavy will look better than ever in 12 weeks time... that would be really cool because everything he did would be written down here in this journal.

[heavyiron]

I have a couple journals doing transformations. The changes were pretty dramatic if I say so myself.

[heavyiron]

Rotator Cuff Warm Ups

Chest and shoulders

BB Inclines x 5 sets

Hammer Inclines x 4 sets

Cable Crossovers x 4 sets

DB Seated Shoulder Presses x 4 sets

DB Lateral Raises x 4 sets

Upright cable rows x 4 sets

Abs

Crunches x 4 sets

Cardio

30 minutes on the elliptical

Today is a carb load day so extra carbs all meals.

[TheRage93]

What do you do for rotator cuff warm ups, heavy?

[heavyiron]

For warm ups I hold a 5lb weight and "windmill" one arm 5 rotations then I reverse the rotation 5 times then repeat twice again. I then do a lateral raise with each arm individually still holding the weight 5 times. Then I do rotator cuff rotations with my elbows straight out to my side shoulder height. Then I do a series of outside rotations that engage my rear delt. Kind of hard to explain in text.

[heavyiron]

Carb load day is so fun.

Drinking beer and eating tons of fat free fig newtons now.

[D-NUTZ]

Just curious, but isn't alcohol counter productive to a carb load day since its a priority fuel? Your body stops metabolizing all other macros until the alcohol is cleared,

[heavyiron]

No idea, I always drink a few beers when dieting. never had a problem so...=)

I do limit my alcohol though. Usually only with meal #5 on Wednesdays cheat and meal #5 on Saturdays carb load. 1-2 beers max.

I'll pin 500mg more T if I have to though. Beer is very important to me.

[D-NUTZ]

No idea, I always drink a few beers when dieting. never had a problem so...=)

I do limit my alcohol though. Usually only with meal #5 on Wednesdays cheat and meal #5 on Saturdays carb load. 1-2 beers max.

I'll pin 500mg more T if I have to though. Beer is very important to me.

Yeah you seem to know what you are doing so I won't question it.

[heavyiron]

Naw, feel free to question anything. I have never really thought about it to be honest.

[D-NUTZ]

Naw, feel free to question anything. I have never really thought about it to be honest.

Just something I learned in my nutrition course. The body wants to get rid of the alcohol right away so it stop burning other macros to do it.
I just figured that the point of a carb load was to get a huge influx of carbs to spike hormones, leptin, whatever and the alcohol would slow that down big time.

Having some with a cheat makes sense though.

I don't know if drugs make a difference in how the body metabolizes it though so I could be completely wrong.

[heavyiron]

Yeah, I have definitely read about alcohol interfering with protein synthesis but my hormones may not be the norm or anywhere near what the subjects in the studies had flowing through them. =)

[Big Barry]

Beer is definitely the secret... it's obviously doing something positive so I think i'll be doing a beer loading phase starting tonight!

[bad rad]

500mg injections, how often? I do similar exercises for my shoulder pre-workout but use a big rubber band. It helps to activate the muscles and nervous system.

[heavyiron]

500mg injections, how often? I do similar exercises for my shoulder pre-workout but use a big rubber band. It helps to activate the muscles and nervous system.
Right now I'm pinning twice weekly. Sat and Tue.

I have worked up to 1 gram weekly now. Its a good dose for me but I may go higher or do an androgen load. I like to really load up for a week or two then pick a dose to ride out for a few weeks thats lower. However I'm trying to hold back since its so early in the prep. I almost loaded yesterday but didn't. LOL!

[DieselXT]

Nice log heavy!!!....Im rooting for you and everyone else here!!!.....

P.S....Your cycles always look awesome and sometimes simple but great......Maybe when you have the chance can you make a thread on cycles from beginner to more experience people?...Please that'd be so cool! thanks!

[TheRage93]

For warm ups I hold a 5lb weight and "windmill" one arm 5 rotations then I reverse the rotation 5 times then repeat twice again. I then do a lateral raise with each arm individually still holding the weight 5 times. Then I do rotator cuff rotations with my elbows straight out to my side shoulder height. Then I do a series of outside rotations that engage my rear delt. Kind of hard to explain in text.
Those burn lol. I know what you're talking about. I need to start doing those again.

[TheRage93]

Yeah, I have definitely read about alcohol interfering with protein synthesis but my hormones may not be the norm or anywhere near what the subjects in the studies had flowing through them. =)
All that alpha test is pumping in you now :-) not human! Haha god do I love AAS.

[TheRage93]

Right now I'm pinning twice weekly. Sat and Tue.

I have worked up to 1 gram weekly now. Its a good dose for me but I may go higher or do an androgen load. I like to really load up for a week or two then pick a dose to ride out for a few weeks thats lower. However I'm trying to hold back since its so early in the prep. I almost loaded yesterday but didn't. LOL!
What do you mean by an androgen load?

[Taylor Normandeau]

You definitely have the transformation thing down, crazy stuff. It's interesting how once the body has achieved something, you can sort of flash back to it within a few weeks just by getting back to the process.

[heavyiron]

What do you mean by an androgen load?

Kind of like a frontload. At some point I may inject 1.5-2 grams in a week. I'm waiting for a specific timing though. Probably best if I wait about 9-10 weeks out. After that I will likely pick a dose around a gram and run that for maybe around 6 weeks. Then at the end I need to drop the test way down and add tren and winny or something similar.

[TheRage93]

Kind of like a frontload. At some point I may inject 1.5-2 grams in a week. I'm waiting for a specific timing though. Probably best if I wait about 9-10 weeks out. After that I will likely pick a dose around a gram and run that for maybe around 6 weeks. Then at the end I need to drop the test way down and add tren and winny or something similar.
Oh hell yea! That tren will help you a lot. Now I can't wait to see this progress!

[heavyiron]

You definitely have the transformation thing down, crazy stuff. It's interesting how once the body has achieved something, you can sort of flash back to it within a few weeks just by getting back to the process.

Yup, muscle memory is pure gold when you dial in nutrtion and training. My diet a month ago was so terrible that its not even funny. Time to fuel this machine!

[Taylor Normandeau]

Kind of like a frontload. At some point I may inject 1.5-2 grams in a week. I'm waiting for a specific timing though. Probably best if I wait about 9-10 weeks out. After that I will likely pick a dose around a gram and run that for maybe around 6 weeks. Then at the end I need to drop the test way down and add tren and winny or something similar.

I may or may not have 120mls tren ace stored for a rainy day...haven't run tren for a looong time.

[heavyiron]

Its ideal at the end. I like my runs short because I get every side possible.

[TheRage93]

Well that's not good :o

[RichDC2]

How long do you run the tren for?

[heavyiron]

How long do you run the tren for?

In this maybe 3-5 weeks but we shall see.

[heavyiron]

Spent several hours today cooking and marinating meats. I also made a large container of brown rice. My wife went to the store and fully stocked us this weekend so I have pretty much all my staples for the week.

Total Package wants me to add more cardio so now the work begins, cardio every day. My nutrition plan has been adjusted by Total Package as well. Looks like minor adjustments to all macro's.

Cycle adjustment

1 gram T weekly
60 mcg's T3 daily
3 caps Osta Rx daily
20-30mg Nolva daily

I'm raising the T3 from 40 up to 60 mcg's in the morning.

[Bryan Hildebrand]

Just something I learned in my nutrition course. The body wants to get rid of the alcohol right away so it stop burning other macros to do it.
I just figured that the point of a carb load was to get a huge influx of carbs to spike hormones, leptin, whatever and the alcohol would slow that down big time.

Having some with a cheat makes sense though.

I don't know if drugs make a difference in how the body metabolizes it though so I could be completely wrong.

there is always the psychological factor that nutritional science just doesn't factor into the equation. beer is good my friends.

[MikeS]

45 minutes interval elliptical cardio tonight. Lower carb day.

All is on track.

I'm surprised you're doing this much cardio already. Do you envisage doing more as time goes or?

[M4BTEAM]

Spent several hours today cooking and marinating meats. I also made a large container of brown rice. My wife went to the store and fully stocked us this weekend so I have pretty much all my staples for the week.

Total Package wants me to add more cardio so now the work begins, cardio every day. My nutrition plan has been adjusted by Total Package as well. Looks like minor adjustments to all macro's.

Cycle adjustment

1 gram T weekly
60 mcg's T3 daily
3 caps Osta Rx daily
20-30mg Nolva daily

I'm raising the T3 from 40 up to 60 mcg's in the morning.

Everything is looking very good. 1g of T is a nice dosage. The daily cardio can be strenuous to begin with but it soon just becomes automatic. I wonder if there's anybody who looks forward to cardio? lol

[Hardatit]

Heavy,
with everything that you are doing do you expect to be able to gain muscle and lose fat at the same time?

[Big Barry]

Heavy,
with everything that you are doing do you expect to be able to gain muscle and lose fat at the same time?

Heavy made a great post about this on Taylor's thread:-

http://forums.rxmuscle.com/showthread.php?110493-Taylor-Normandeau-M4BTEAM-SUPER-10-Transformation-Journal&p=1840754#post1840754

[heavyiron]

I'm surprised you're doing this much cardio already. Do you envisage doing more as time goes or?
Yes, I need to burn about 20lb of fat at this point so cardio will likely be increased further in the coming weeks.

[TheRage93]

Spent several hours today cooking and marinating meats. I also made a large container of brown rice. My wife went to the store and fully stocked us this weekend so I have pretty much all my staples for the week.

Total Package wants me to add more cardio so now the work begins, cardio every day. My nutrition plan has been adjusted by Total Package as well. Looks like minor adjustments to all macro's.

Cycle adjustment

1 gram T weekly
60 mcg's T3 daily
3 caps Osta Rx daily
20-30mg Nolva daily

I'm raising the T3 from 40 up to 60 mcg's in the morning.
Ohhhhhh :D
i like the "supplements"!!

[TheRage93]

Everything is looking very good. 1g of T is a nice dosage. The daily cardio can be strenuous to begin with but it soon just becomes automatic. I wonder if there's anybody who looks forward to cardio? lol
I used to when I was on clen and dbol. I used to do cardio for an hr everyday. Then lift heavy. I lost 20 pounds in 2 weeks with zero strength loss lmao

[TheRage93]

Heavy,
with everything that you are doing do you expect to be able to gain muscle and lose fat at the same time?
It is very possible. Did you see the supps he's taking?

[TheRage93]

Yes, I need to burn about 20lb of fat at this point so cardio will likely be increased further in the coming weeks.
Just do DNP... Jk
that shit I will never touch.

[Hardatit]

It is very possible. Did you see the supps he's taking?

Yes, I just wondered if it was to keep the muscle he had or if he could build some new also? thanks.

[heavyiron]

Heavy,
with everything that you are doing do you expect to be able to gain muscle and lose fat at the same time?
At first yes but as the weeks go by in a deficit I expect to either maintain or slightly lose LBM but that will only be right at the end. Maybe the last 3-4 weeks or so.

[TheRage93]

Yes, I just wondered if it was to keep the muscle he had or if he could build some new also? thanks.
He can def build new also. It will no doubt help preserve what he has now. It's all diet too.

[TheRage93]

At first yes but as the weeks go by in a deficit I expect to either maintain or slightly lose LBM but that will only be right at the end. Maybe the last 3-4 weeks or so.
Ohh you're going into a deficit! Nvm then. I think you will preserve a lot actually.

[heavyiron]

Leg day

Extensions x 4 sets
Leg Curls x 4 sets
Hack Squat x 4 sets
Standing Calf raises x 4 sets

ran out of time so had to blast this one out.

Went home and cooked up about 6 lbs of chicken and did 45 minutes of cardio.

[M4BTEAM]

I used to when I was on clen and dbol. I used to do cardio for an hr everyday. Then lift heavy. I lost 20 pounds in 2 weeks with zero strength loss lmao

20lb in 2 weeks is a lot of weight. Gradual weight loss is better for preserving muscle mass though. It's amazing that you lost no strength, mass moves mass and normally there would be a slight decrease in power output when you lose 20lb so fast.

It's always a good sign that you're doing something right when you still have all your strength.

[Taylor Normandeau]

We are all a little scared of Heavy....maybe he can throw up that old crab/most muscular shot he had as his avy to show why.

[TheRage93]

Or a glute shot like D-Nutz... Jk lmao

[heavyiron]

45 minutes of cardio tonight. Lower carb day.

[TheRage93]

Weeeeeeeeeeee

[Big Barry]

Weeeeeeeeeeee

I'm sure he's bursting with excitement. LOL

I've always hated cardio and I need to be listening to or watching something interesting, then I can just kinda zone out.

[TheRage93]

I'm sure he's bursting with excitement. LOL

I've always hated cardio and I need to be listening to or watching something interesting, then I can just kinda zone out.
I just plug my headphones in and get pissed. Works well for me and cardio.

[ayezer]

I just plug my headphones in and get pissed. Works well for me and cardio.

funny wish I had head phones ha ha but yes at times I am mad doing cardio until endorphins kick in or have good company on cardio

[heavyiron]

Got my new log book but when I went to the gym my pens would not work. LOL!

Anyway, did arms and 45 minutes of cardio. 236.4 lbs this AM which is a low for this prep.

Cheat tonight was beer, ribs, another beer, cheeseburger, 6 dinner rolls and a brownie and some ice cream.

[M4BTEAM]

That's some cheat meal. lol

[Big Barry]

Cheat tonight was beer, ribs, another beer, cheeseburger, 6 dinner rolls and a brownie and some ice cream.

I'm going to replicate this cheat meal tonight... I may add an extra beer between the brownie and the ice cream.

[heavyiron]

I'm going to replicate this cheat meal tonight... I may add an extra beer between the brownie and the ice cream. I added a gin and tonic afterward. Its my training secret....

[TheRage93]

funny wish I had head phones ha ha but yes at times I am mad doing cardio until endorphins kick in or have good company on cardio
Idk if I have endorphins :/ I feel blank and mad all the time!

[TheRage93]

That's some cheat meal. lol
I eat an entire pizza, cheese burger, chicken, and high glycemic carbs.

[TheRage93]

I added a gin and tonic afterward. Its my training secret....
Not anymore it is! :)

[heavyiron]

45 minutes interval cardio. Lower carbs today.

I was 239 lbs this AM after yesterdays cheat.

[heavyiron]

I recieved a nice gift from M4BTEAM. I needed some winny tabs and he came through!

Thanks M4B!

[TheRage93]

I recieved a nice gift from M4BTEAM. I needed some winny tabs and he came through!

Thanks M4B!
Indeed. I get jealous hearing about these nice gifts from him, because his stuff is really good! Lol

[~Maz~]

~ I demand pics of your cheat meals every week!! :mad: They sound too good not to have pics!! ~ :D

[heavyiron]

238.6 lbs this AM

I had 30 minutes to do back tonight. I blasted through the routine and tried hard to feel the contraction on every rep. I used pretty light weight but at the end of the sets I was failing due to such strict form.

Came home and ate and then 45 minutes of cardio a little later.

I upped my load and rest intervasls to level 9 and 6 tonight on the elliptical. Felt easy to be honest.

Saturday morning I will take some progress pics then load hard all day on carbs.

[heavyiron]

~ I demand pics of your cheat meals every week!! :mad: They sound too good not to have pics!! ~ :D

I forgot to take pics but I will try to remember next week =)

[heavyiron]

Progress pics update.

237.6 lbs this AM

Usually I just take a quick back and front shot on Saturday morning. I want to evaluate my body fat over my abs and lower back. Most men carry their fat in these two spots predominently. If there are visible positive changes in those locations then the diet and training are on track. I hold a high amount of fat in my lower back so its one of the last places to go for me. I usually can see progress in my abdominal area week to week though.

[bad rad]

Wow, big changes in abs.

[Big Barry]

That fat looks like it's shifting from the abdominal region nicely... beer and gin are doing the trick. lol

Maz will ask me to photoshop those shorts away, but i'll respect Heavy's wife's wishes and leave them on.

I once photoshopped a bare ass onto one of Curt's RDB shots and the whole of RX thought it was real, even though I put a tattoo on his butt. LOL

[~Maz~]

Maz will ask me to photoshop those shorts away, but i'll respect Heavy's wife's wishes and leave them on.


~ Dammit!! Foiled again!! ~ :(

[heavyiron]

Wow, big changes in abs.


That fat looks like it's shifting from the abdominal region nicely... beer and gin are doing the trick. lol

Maz will ask me to photoshop those shorts away, but i'll respect Heavy's wife's wishes and leave them on.

I once photoshopped a bare ass onto one of Curt's RDB shots and the whole of RX thought it was real, even though I put a tattoo on his butt. LOL


~ Dammit!! Foiled again!! ~ :(

Thanks guys, things are moving along for sure.

LMAO at photoshopping Curt!

[heavyiron]

Rotator Cuff Warm Ups

Chest and shoulders

BB Inclines

135 x 10 reps slow
185 x 8 reps slow
225 x 8 reps explosive
275 x 6 reps regular

Hammer declines

2 plates each side x 15 reps
2 plates each side x 15 reps
2 plates each side x 15 reps
2 plates and a 25 x 10 reps

Pec Fly Machine

Big flex on these

130lbs x 10 reps
160lbs x 8 reps
175lbs x 8 reps
205lbs x 11 reps

DB Seated Shoulder Presses

60lbs each hand x 10 reps
70lbs each hand x 10 reps
80lbs each hand x 8 reps
90lbs each hand x 8 reps

DB Lateral Raises

30lbs each hand x 10 reps
35lbs each hand x 10 reps
40lbs each hand x 10 reps
45lbs each hand x 10 reps


Abs

Crunches x 100 reps

Weighted Crunch Machine

20lbs x 4 sets of 15-20 reps

Cardio

45 minutes on the elliptical~level 5

This training session took a while but everything felt good.

I will be loading moderate carbs today.

[s2h]

Cleaning up.very well.....

[TheRage93]

I'm enjoying this progression(no homo). Abs are coming in nicely. Vascularity too. Noice!

[M4BTEAM]

Great body compositional changes already, the fat is certainly moving from the abdominals, you can rally see it compared to the earlier pics. Nice progress.

[heavyiron]

Thanks guys!

240.6lbs this AM after yesterdays carb load.

Lower carbs today with 45 minutes of interval cardio.

Cooked 5lbs of lean ground beef into taco meat today and marinated about 6 lbs of chicken for grilling tomorrow.

[TheRage93]

Yummmm. Just ate 2 pounds of chicken.
What was the carb load?

[heavyiron]

Yummmm. Just ate 2 pounds of chicken.
What was the carb load?
4 pieces of toast w/strawberry jelly and a yogurt smoothie with whey and coffee.
Apple
Training
Large rice and veggie bowl with extra chicken and extra sauce and a lemonade.
6" extra turkey sub with 2 fat free fig newtons and a bag of pop chips
fat free fig newton
6" extra turkey sub and a beer
baked fries and ketchup

[heavyiron]

238lbs this AM

Leg day

Extensions x 4 sets
Leg Curls x 4 sets
Hack Squat x 4 sets
Standing Calf raises x 4 sets

45 minutes interval cardio

[bad rad]

238lbs this AM

Leg day

Extensions x 4 sets
Leg Curls x 4 sets
Hack Squat x 4 sets
Standing Calf raises x 4 sets

45 minutes interval cardio

I know you said your knees are trashed. Have you considered calves, hamstrings then quads? It made a big difference in my knee pain when I trained in that arder.

[heavyiron]

My knees are pretty good its my lower back that gives me problems. I can throw it out if I'm not careful. I have thrown it out going too deep on hacks and even curling on arm day. It feels totally normal one day then if it goes out I'm in constant pain. Been like that for maybe 15 years.

Deep tissue massage helps but it has never totally gone away.

[bad rad]

Sounds like a slipped disc.

[M4BTEAM]

Heavy has the best cheat meals. lol

[M4BTEAM]

We'll be looking for the 3 week progress pics between the 8th and the 10th.

Once again we will want some sort of proof, like a newspaper etc.

Thanks for a wonderful first 3 weeks... this contest has exceeded all our expectations.

[TheRage93]

That sounds like the best cheat meal ever. Or carb load. It sounds sooo good.

[Hardatit]

My knees are pretty good its my lower back that gives me problems. I can throw it out if I'm not careful. I have thrown it out going too deep on hacks and even curling on arm day. It feels totally normal one day then if it goes out I'm in constant pain. Been like that for maybe 15 years.

Deep tissue massage helps but it has never totally gone away.

Its tough being over 40! I have the same problems with my back!

[M4BTEAM]

Once you have disc trouble it can be set off in the strangest ways. You could be deadlifting 405 no problem one day, then the next day throw your back out doing the vacuuming. lol

[heavyiron]

Once you have disc trouble it can be set off in the strangest ways. You could be deadlifting 405 no problem one day, then the next day throw your back out doing the vacuuming. lol

I tell everyone its a sex injury.

[bad rad]

Once you have disc trouble it can be set off in the strangest ways. You could be deadlifting 405 no problem one day, then the next day throw your back out doing the vacuuming. lol

Or setting down 30lb DB's, yes I slipped a disc doing it. Thankfully it went back in during therapy.

[TheRage93]

I tell everyone its a sex injury.
That would make a bad ass story