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creekrat

creekrat

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Sep 9, 2012
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Been back in the gym for a bit now and figured I'd keep track of everything over here to keep myself in check and share with whomever feels like reading it. I'm 6' and back in September was a very fluffy, probably 20% ish BF, 230. After hitting the gym and running CKD for the diet I was was down to 225. At that point I was noticing change and at that point I ran 200mg ed of DNP for 12 days, was off for a week and then ran another 200mg ed for 14 days. After that I was sitting right around 208 ish and entered into more of a recomp as I didn't want to lose any more. While on recomp my back and shoulders have gotten wider and thicker and I've been maintaining 208 while dropping BF. Starting to see veins in areas on the shoulders when pumped and occasionally you can make out where ab lines will hopefully be one day. All of this has been on TRT.

Current goal is to be 225-230 and 10-14%. I'm hoping to stay in recomp until I get within the BF range and then lean bulk just above my target and then entering recomp again. I don't have a timeline to reach my goal but will take the gains as I get them. If I start to notice that I'm putting on fat then I'll stop and adjust diet to lean down a little before gaining again.

For my routine I am hitting 4 to 5 days of weights. I'm doing back and bi twice a week as I see those as my week spots and want them to play catch up. I'm also doing 4-5 hours of cardio a week. A typical week will look like this:

Sunday - Off
Monday - Legs
Tuesday - Back and Bi
Wednesday - Core and Cardio
Thursday - Chest/Shoulder/Tri
Friday - Core and Cardio
Saturday - Back and Bi

I work offshore in the oilfield and am currently working out of Trinidad so depending on the operations I sometimes have to slide my schedule by a day or so. Today was back and bi. On the reps where it is listed like this, 8/16 or similar, the first number was the reps to failure and I immediately cut the weight in half and did twice as many reps.

High Angle Cable Pulldowns 4x12,12,10,8/16

Preacher Curls 4x12,12,10,10/20

Straight Arm Cable Pulldowns 4x12,12,10,8/16

Hammer Curls 4x12,12,10/20,10/20

Neutral Grip Row 4x12,12,10,10/20

Incline Curls 4x12,10,10,7/14

Lat Pulldown 4x12,12,10,10/20

Z Curls 4x12,10,10,8/16

OH Wide Grip Row 4x12,10,10,8/16

Really feeling it in the middle back this evening. Tomorrow is an off day and then legs on Sunday as long as I'm not pressure testing on the rig. If we're testing then I'll just shift everything a day.


This is from September 3, 2020

And this is from just a couple of days ago
 
5.0

5.0

VIP Member
Nov 3, 2012
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Following and nice progress so far.
 
creekrat

creekrat

VIP Member
Sep 9, 2012
257
120
Today was leg day!!!! My favorite. Have been doing giant sets for a couple of months so I figured I'd change it up a little. Really paying attention to the contractions and foot placement so I target specific areas.

Warm-up was 10 minutes on the treadmill followed by a lightweight 3x12 circuit of extensions, leg curls, and press.

Working sets

Leg Press 4x10 (feet close together)

Smith Machine Lunges 4x10

Leg Extensions 4x12

Leg Curls 4x12

Squats 5x8

Stiff Leg Deads 4x10

Goblet Squats 4x12

After the Goblet Squats I got some god awful back pumps right in the thoracolumbar fascia area. Still lingering an hour later so I think I'll go sit in the massage chair they have out here. Kinda makes me want to get a hot tub for the house
 
creekrat

creekrat

VIP Member
Sep 9, 2012
257
120
Chest/shoulders/tri today. Ended up getting cut a little short due to work on the rig but still got enough work in to call it good.

Decline DB Press 4x12,12,10,8/16

Lat Raises 4x12,12,10,8/16

Tricep V Bar Pushdown SS with Decline DB Fly
4x12,12,10,8/16 4x12,10,10,8/16

Seated DB OHP 4x12,10,10,8/16

Cable Fly 4x15,12,12,10/20

Bent Over Rear Delt Raises SS with Front Raises
4x12,12,10,8/16 4x12,12,10,10/20

Felt pretty good overall with the exception of having it cut short, but the back felt a lot better as I stretched it and moved more.
 
creekrat

creekrat

VIP Member
Sep 9, 2012
257
120
Back and Bi today and the soreness in my middle back actually got better with heavier weight.

High Angle Cable Pulldowns 4x12,12,10,8/16

Preacher Curls 4x12,12,10,8/16

Straight Arm Pulldowns 4x12,12,10,8/16

Hammer Curls 4x12,12,10,10/20

Face Pulls 4x15,12,12,12/24

Incline Curls 4x12,12,10,10/20

Neutral Grip Rows 4x12,12,10,10/20

Z Curls 4x12,12,10,10/20

Wide(Just wider than shoulders) Row 4x15,12,10,10/20

BB Curls 4x12,12,10,10/20
 
5.0

5.0

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Nov 3, 2012
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Nice work and a lot of volume the last 2 days.
Rest day coming up?
 
creekrat

creekrat

VIP Member
Sep 9, 2012
257
120
Tomorrow is straight abs and cardio. Then Thursday will be chest/shoulder/tri followed by back and bi on Friday and absolutely nothing on Saturday
 
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creekrat

creekrat

VIP Member
Sep 9, 2012
257
120
Chest/Shoulder/Tri day today

Incline DB Press 4x12,12,10,10/20

DB Lat raises 4x12,12,10,10/20

Incline DB Fly 4x12,12,10,10/20

Smith Machine Seated OHP 4x12,12,10,8/16

Cable Fly 4x12,12,10,10/20

Tricep Vbar Pushdowns 4x15,12,12,10/20

Seated Bent Over Rear Delt Raises 4x12,12,10,10/20

Cable Side Raises 4x15,12,12,10/20

DB Front Raises 4x12,12,10,10/20

Just 11 more days till I'm back home and can visit the gym there and I can't wait. I’ve been doing this volume for almost 6 weeks now and I feel like it may be starting to catch up with me. I’ll continue this for next week and start anew on January 25th.

Plan will still be to keep the split but have an a & b day for each chest/shoulder/tri and back/bi days. I’m also getting ready to start a blast so this will allow me to focus more on some of the iso movements.

Blast will be my trt, of course, with 50mg tne pre workout 5 days per week

Weeks 1-10
Tren ace 300mg ew pinned mwf

Weeks 5-10
Anavar 50mg ed
 
creekrat

creekrat

VIP Member
Sep 9, 2012
257
120
This was yesterday's workout. Today was an off day and tomorrow will be legs!

Back and Bi and felt really good. Great way to finish off the week.

High Angle Cable Pulldowns 4x12,12,10,10/20

Hammer Curls 4x12,12,10,10/20

Straight Arm Pulldowns 4x12,12,10,8/16

Preacher Curls 4x12,12,10,10/20

Bent Over Face Pulls 4x15,12,12,10/20

Incline Curls 4x12,12,10,10/20

Neutral Grip Row 4x12,12,10,7/14

Z Curls 4x12,12,10,10/20

Wide Grip Lat Pulldown 4x12,12,10,10/20
 
5.0

5.0

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Nov 3, 2012
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What's your goals with the cycle? I had great results with a similar cycle (trend e not a) for meet prep. Do you get sides from tren?
 
creekrat

creekrat

VIP Member
Sep 9, 2012
257
120
This is the first go at tren which is the reasoning for the ace. I would be more than happy being able to retain 5-10 lbs over where I am now. If i can do that while maintaining or dropping BF I would be plenty happy. BF is currently to the point where abs peak out here and there but aren't staying out for long. I've been weighing in at 208-210 in the mornings. So if I were to finish the cycle and be 215-220 I'd be happy. Anything above that and I'd be ecstatic.
 
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