Just keeping tabs

[justhell]

friday 9th july

got to the gym a bit late again so i had to rush things a bit.

I have decided to lean up from now on for the next 3 months before i do another cycle.so il change my diet a bit now,and also increase my reps and slightly decrease the weights.

i will proberly change my programme aswell.

tonight i did that to speed things up,and it worked.

but i didnt do any extra sets cause i didnt have enough time.

i completed my workout in 1 hr & 15 mins.

ironcross machine

75kg x 10 reps X 4 SETS

bentarm-pullovers

50kg x 10 reps X 4 SETS

back-seated rows

100 kg x 10 reps X 4 sets

backwork SS romain chair

bw + 10kg x 20 reps SS RC + 10 KG x 30 REPS x 3 sets

cable-sholders

50kg x 15 reps

60 x 10

60 x 10

60 x 10

db front raise

14kg x 10 (per side) X 4 SETS

reverse flys

14kg x 12 reps X 4 SETS

shrugs

35kg x 25 reps X 4 SETS

that workout will change as i didnt have time to sort programme properley,but it was nice and easyish for a friday.

im off to bed now.

8)

[justhell]

monday 12th july

started my workout straight after work today,loaded my ute up with firewood then came home and unloaded it.got mean backpump and pretty fucked realy. :pfft: ,got to the gym at 7 tonight so had to rush things (again).

so im doing 10 reps now,and using a little bit lighter weight.

iv found that i get more of a burn and feel more pumped doing 10 reps,i think the change should do me good. :grin:

squats

90kg x 10 reps

90 x 10

90 x 10

110 x 10

leg extension

82.5kg x 10 reps X 4 SETS

leg curls

45kg x 10 reps X 4 SETS

adductor

112.5kg x 10 reps X 4 SETS

legpress-low

180kg x 10 reps

200 x 10

200 x 10

200 x 10

calf raisers

100kg x 25 reps

120 x 25

120 x 25

120 x 25

triceps-cable

35kg x 10

35 x 10

35 x 10

40 x 10

skull crushers

45kg x 10 reps X 4 SETS

db triceps

17kg x 10 (per side)

19 x 10

19 x 10

19 x 10

that took me 1 hour 25 mins,i didnt stop and talk much tonight,luckily there wasnt too many there.

8)

[justhell]

wednesday 14th july

had a good workout tonight,a bit lighter weights and more reps,i can feel it nicely. :grin:

flat benchpress

90kg x 10 reps

100 x 10

110 x 10

120 x 8 (only just got it)

90 x 10

incline benchpress

65kg x 10 reps X 4 SETS

cable cross overs

20kg x 10 reps

30 x 10

30 x 10

30 x 10

decline benchpress

70kg x 10 reps

80 x 10

90 x 10

100 x 10

db arm curls

17kg x 10 (per side)

19 x 10

19 x 10

19 x 10

cable cross-arm curls

20 kg x 10 reps X 4 SETS

incline curls-drop set (hammer curls)

17kg x 10 reps

14 x 10

12 x 10

+ 2 more sets of above.

pec deck

51kg x 10 reps X 3 SETS

that was a bit different than doing 8 reps on heavy as weights,im going at a faster pace now doing lighter weights,dont need as long to rest before next set.

il stick with this programme for a while,till i get bored of it. :pfft:

Bed tme

8)

[justhell]

friday 16th july

had an ok workout tonight,low energy levels cause end of another long week.

finished in 1 & half hours tonight,because iv lightened up the weights a little.

bentarm-pullovers

50kg x 10 reps X 4 SETS

(back) seated rows

100kg x 10 reps X 4 SETS

ironcross machine

75kg x 10 reps

82.5 x 10

82.5 x 10

82.5 x 10

backwork SS romain chair

bw x 20 reps + 10kg plate SS rc x 30 reps + 10kg plate X 3 SETS

cable-sholders

60kg x 10 reps

70 x 10

70 x 10

70 x 10

db front raise

14kg x 10(per side) X 4 SETS

reverse flys

14kg x 10 reps

17 x 10

17 x 10

17 x 10

shrugs

35kg x 25 reps X 4 SETS

all & all it was good realy :pfft: ,im off to bed shortly cause iv got work tomorrow.

over & out

8)

[justhell]

wednesday 21st july

got to the gym tonight but missed monday :doh: ,i didnt have as much strength tonight as i normaly do!i wounder if its because i missed mondays workout or would my test levels be getting low?its been 2 weeks tomorrow since my last sustanon shot,im statring pct tomorrow.25mg exemestane ed for 3 weeks and 20mg nolvadex ed for 4 weeks.

it will be interestiung to see how my energy goes?hopefully up,would be nice.

bench press

90kg x 10reps

110 x 10

110 x 10

110 x 10 (had last 1, but couldnt lift nather 5mm up to finish) :doh:

incline benchpress

60kg x 10reps

60 x 10

60 x 10

60 x 10

triceps (rope)

didnt look at how heavy just did 4 sets

cable cross overs

20 kg x 10 reps

30 x 10

30 x 10

30 x 10

leg extensions

72kg x 10reps X 3 SETS Quick ones.(missed on monday)

decline bench press

70kg x 10 reps

80 x 10

80 x 10

80 x 10

db armcurls

17kg x 10 (per side)

19 x 10

19 x 10

19 x 10

calf raisers

100kg x 25 reps X 3 SETS (missed on monday)

cable cross-arm curls

20kg x 10 reps X 4 SETS (easy as)

incline curls-drop set (hammer curls)

17kg x 10 reps

14 x 10

12 x 10

above X 2 more SETS.

all done in 1 hour 40 mins.

8)

[Outkast]

Looking big bro! Workouts are still forever long tho

The strength decline after being on the juice is quite common!

Keep training hard and itl crawl back up! Will maybe not right up but up!

Are you taking any supplements?

[justhell]

hi ya Outkast,na im not taking anything apart from fish oil caps and protien shakes.

started pct today and surprisingly i felt quite energized ( ),do you think nolva and exemestane have that effect?

but yea il hang in there and go hard as i can at the gym,and keep any gains that i can,my strength is stll better now,than before cycle,and hopefully it will go back up. :pfft:

i have changed my diet recently,that might have a bit to do with energy levels aye. :idea2:

[justhell]

friday 23 july

had a good workout tonight,went there with im gonna lift more tonight attuide,and because i wasnt running late for a change, i had more time to put in a better effort.

iron cross machine

82.5kg x 10reps

82.5 x 10

90 x 10

90 x 10

bentarm pullovers

50kg x 10reps X 4 SETS

back-seated rows

100kg x 10reps

120 x 10

120 x 10

120 x 10

backwork

+10kg plate x 20 reps X 3 SETS

romain chair

+ 10kg plate x 30 reps X 3 SETS

cable-sholders

60kg x 10reps

70 x 10

70 x 10

70 x 10

db front raise

14kg x 10reps X 4 SETS(may be 5 sets?)

reverse flys

17kg x 10reps X 4 SETS

shrugs

37kg x 25 reps X 4 SETS

I did feel a bit stronger tonight. :grin:

ttfn

[justhell]

monday 26th July

was a nice night at the gym tonight,iv changed my exersicers to just 3 sets now,just for a while to try and speed things up.

it took 1hr 30 mins to complete my programme and i added in a fore arm exersice aswell.

squats

90kg x 10 reps

110 x 10

110 x 10

leg extensions

82.5 x 10 reps X 3 SETS

leg curls

52.5kg x 10 reps X 3 SETS

adducter

112.5kg x 10 reps X 3 SETS

leg press-low

200kg x 10 reps

200 x 10

220 x 10

calf raisers

120kg x 25 reps X 3 SETS

triceps-cable

40kg x 10 reps X 3 SETS

skull crushers

45kg x 10 reps X 3 SETS (well controlled)

db triceps

17kg x 10 reps (per side)

19 x 10

19 x 10

forearms-bb rolls

38kg x 20

38 x 15

38 x 15 (aaahh)

after finishing my work out,i took me dog for a walk/run for about 2 km.

starting to feel like iv lost a bit of fat/water,and im toning up a bit as well.so il keep this up for 3 months,and then hit the juice again. :pfft:

lovin it.

8)

[justhell]

wednesday 28th July

finished my workout in 1hr & 10 mins tonight :jive: ,its because iv changed my sets to 3 instead of 4,and i still feel good.

flat bench-press

60kg x 20 reps

110 x 10

110 x 10

110 x 8 (had no spotter so diddnt want to risk any more)

60 x 20

incline bench-press

60kg x 10 reps X 3 SETS

cable cross overs

30kg x 10 reps X 3 SETS

decline bench-press

80 kg x 10 reps X 3 SETS

db arm curls

19kg x 10reps (per side) X 3 SETS

cable cross-arm curls

20kg x 10 reps X 3 SETS

incline curls-drop set (hammer curls)

17kg x 10 reps

14 x 10

13 x 10

X 2 more sets of above.

this might be my quickest workout ever since iv been going to the gym.

8)

[justhell]

friday 30th July

hey guys/girls,thanks for any input on my journal,its been quite time consuming filling in this each workout.

im gonna have a break from the journal for now and try and get some more zzzzzzzs.

it will be great to come back to when i feel i have the time,i will do up dates now and then just to keep tabs on how iv progressed.

so tonight at the gym i had another fast one that only took me 1 hour and 15 mins,and i did chat for 5-10 mins as well. :pfft:

iron cross machine

82.5kg x 10reps X 3 SETS

bentarm-pullovers

50kg x 10reps X 3 SETS

back-seated rows

100kg x 10reps

120 x 10

120 x 10

backwork

+23kg x 20reps

+20 x 20

+20 x 20

romain chair

+10kg x 30 reps X 3 SETS

cable-sholders

70kg x 10reps X 3 SETS

db front raise

14kg x 10reps (per side) X 3 SETS

reverse flys

17kg x 10reps X 3 SETS

shrugs

37kg x 25 reps X 3 SETS

so my strength has increased after doing sustanon cycle,that i finished 3 weeks ago,i was impressed on how much it did go up while on it :grin: ,looking forward to less than 3 months time and il do it again with slight improvements in eating and sleeping..

my weight now is back at 80kgthats all good looks like iv hopefully kept 4 kgs from sus cycle :pray: .

il keep on pumping and update my journal from time to time. 8)

:rockout: :rockout: :rockout: :rockout: :rockout: :rockout: :rockout:

over & out 8)

[justhell]

started at a new gym tonight,its got heaps of equipment,had 1st night with a personal trainer and he made me work hard,the hardest thing was not having much of a break in between sets.(im glad i only had him for 1 night). :pfft:

il suss out a new programme soon and put it on my journal.

im loving the change. :grin:

\:D/

[drizzt]

Hey bro, no updates for a while, how's your training been going?

[justhell]

Hey bro, no updates for a while, how's your training been going?

hi ya drizzt,yea i have been slack at keeping tabs on my training mate.

Il most proberly get into my journal just after christmas break thats when im starting a 5 day training a week split.looking forward to that.

i have started up at a new gym and im loving it,iv now got a training buddy thats bout my size and weight,but a lot younger than me so he is slightly stronger on some muscle groups :shock: ,so at the moment im going to failiure on most things.

its workin out primo for my strength,we do 2 muscle groups mon wed fri at the mo,so thats a big change to the way iv been training for a while.

for example my old legpress low machine max weight use to be 240kg,now we increase weight each week,friday just gone we got to 350kg ,but as you could imagine the form is not as good but we get better control each time.

iv had a break off flat bb bench press and have replaced that with dumbell bench press,its a lot harder holding 2 50kg dumbells than the bar.

so next year going back to bb benchpress,id think we will have increased strength there too.

have had no supplements either so looking forward to doing another cycle early next year as well.

will be interesting to see how that goes now i have a stronger base and a good strong work out partner,im hopeing il take the lead and he will struggle to keep up. :pfft:

so im still training as hard ,actually harder and loving it,im 79kgs at the mo and seem to be getting lighter not heavier,im doing a cutting diet now and will get back to bulking up after christmas aswell.

8)

[drizzt]

Good to hear bro, look forward to when you start updating again 8)

[justhell]

2nd Feb 2011

its been a while since my last journal post,so il just do a quick update for 2night.

i have been working out hard as since my last update on here,

i had 3 weeks off at christmas time,now im back & still tryin to build some decent muscle mass.

i started a cycle of danabol & test enanthate 2 days ago.

i have taken a photo before starting cycle so i can post it here with an after photo,and compare.

going great so far even though iv only been going 3 days,sunday - monday i gained .6kg then monday-wednesday(today) i gained 1kg (no shit) so im smack on 81kg weighed at the gym tonight.

also after my first d-bol & enanthate shot iv been feeling great,full of energy(like iv snorted some speed).

im working out 2days on & 1 day rest,2days on & 1 day rest etc.....

1st night-chest & biceps

2nd night-sholders & back

3rd night-legs & triceps

still in the process of getting another program sorted through a personal trainer.

i will try to update this thread on weekends or during the week if i can.

500mg testosterone enanthate per week (2 1ml shots,mon thurs)

35mg danabol - training days week 1-4

30mg danabol - non training days week 1-4

10 weeks

wait 2 weeks

pct

20mg nolvadex a day for 4 weeks

25mg exemestane a day for 3 weeks

8)

[justhell]

3rd feb

had an o k workout tonight,did sholders & back.

strength has only slightly increased,but all good i can wait. :wink:

weight up .3kg,now 81.3kg :grin:

[justhell]

5 feb

had a good leg & tricep workout thismorning.

took 20mg danabol,felt awsome,especially when i had finished at the gym.

weight still 81.3kg but i hadnt eaten or drank too much before hand.

8)

[justhell]

6th Feb

holy mother of god :shock: weight today 82.7kg :shock:

had 25mg danabol before gym and 1& half scoops of n.o. xploade,

felt amazingly strong,got 6 reps at 120kg,havent attempted that for months.

Awwsooome workout

8)

[justhell]

7th Feb

no workout tonight,rest day

Il post what my diet is today and it will be the same for the rest of the week.my appetite has increased lots since the start of my cycle. :pfft:

on Saturday i made a batch of 3kg mince,1kg green veges,4 onions,handful potatoes & couple flavor sashays.(is very tasty).

made 10 bags @ 500grms,its more mince than anything.

530am

1 ml test enenthate

6am

2 eggs on toast

bowl of oats & yogurt

1 protein shake

1 mens multi vit

1 fish oil

1 milk thistle

1 10mg blue heart danabol

10am

500grm mince mix + 75grm(uncooked weight)brown rice

5ml mct oil

half raw carrot

12pm

150grm(uncooked weight)brown rice with 2 160grm tins chicken chunks + 3 desert spoons of cottage cheese

5ml mct oil

1 apple

1 10mg blue heart danabol

2pm

1 banana

3pm

500grm mince mix +75grm(uncooked weight)brown rice

1 desert spoon mct oil

half raw carrot

5pm

can tuna & 1 apple

1 10mg blue heart danabol

8pm

porter house steak with rice & eggs

10pm

bowl of oats & yogurt

protein shake with milk

i was a bit slack with my tea tonight cause the wife was out.(dam)

so im still fine tuning my eating each week & i feel i am on the right track to getting heavier.

[justhell]

8th Feb

had another hot sweaty workout tonight,trained shoulders & back.

after doing dead lifts i got bad back pump which made it hard to do heavy weights on shrugs.

still managed 3 sets @ 100kg x 20reps(not so good).

weight still 82.7kg ,i thought by the amount of food iv had over the last 2 days,id be 83kg?

:banging:

[justhell]

9th Feb

had a good workout tonight,trained legs & triceps.

feeling good on everything(slightly stronger).

weight has gone down a tad,not sure why?im eating like crazy.

82.5kg.

8)

[justhell]

11th Feb

yaae weight 83kg tonight and felt strong as on bench press again. :grin:

took 20mg danabol before gym, :pfft: ,it makes a big difference in strength.

did 120kg for 6 ,not too hard either.

had chest & biceps tonight,lovin it.

[justhell]

12th Feb

weight 82.8kg today at the gym,i sweated hard out,it was really hot.

i love to sweat like that. :pfft:

was an awsome workout today,took 20mg danabol before gym + 10mg thismorning.

did shoulders & back.

8)

[justhell]

14th Feb

to any ladies that see this journal "HAPPY VALENTINES DAY"

weight tonight 84kg Fcuk yeea,its been 2 weeks on danabol/testosterone and iv gained 4.6kg.

strength has gone up aswell,getting really pumped at the gym(had a few comments too :wink: ).

Had legs & triceps tonight,was a primo workout & i sweated hard out. 8)

should be getting my new program this week sumtime.

Still eating like a hungry Ethiopian ha ha,& still forcing food down.

On Sunday i made a brew for my weeks smokos,2.3kg rump steak(chopped up),1kg garden greens,8 potatoes,4 onions,1 garlic mixed with Indian spices.made 10 420grm bags,i have 2 a day with brown rice.