kaotic's gym self assesment and progress thread

[kaotic]

DC 3A: Wednesday 3/7

Pec Deck Flys

135lbx25

I had the eccentric part of this locked in, this is a great workout without all the pressure of the bar.



Lateral Shoulder Dumbbell Raises

25lbx25

I stayed at 25 again just to make sure I didn't try and shruge the dumbbells up.



Tricep Rope

75lbx30

Will go up to 80 next time.



Lat Pulldown

120lbx25

Let the pulley bar stretch me out and then pulled down, definitely felt it the next day. Will go up to 125lb next time.



Hammer Strength Seated Rows

190lb x 25

I didn't use wraps but focused on the stretch before the squeeze, I noticed when I "look" for the concentric stretch portion, I can find it and I know how it feels.

 

[kaotic]

DC 3B Friday 3/9

Hammer Strength Machine Curls

85lbx30

Honestly, I need to drop the weight on this, preferably like 60, I feel like I'm using my shoulders a bit, I need to focus on the stretch, I also might use the machine where you put plates on instead of the weight notches.



Reverse Curl EZ Bar

40lbx25

This is a struggle, this time I did seated ones, I'm pretty sure seat makes the workout more ISO compared to standing reverse curls.



Calf Pres 45 Machine

90lbx15

I hit 15 reps, beat my 9 last time, but once again, this shit rocked me, especially doing the quad workout after.



Leg Curl Reverse

80lbx8
80lbx10


I noticed if I don't make the shin pad super tight and I have some play I can actually get more focused on my hams.



Standing Hack Squat

230lbx10 Heavy Set
180lbx20 Widowmakers

Being gassed after, was an understatement, I now know the true feeling of widowmakers compared to before.

 

[kaotic]

Week 1: 350mg - Pin Dec 12 Pin Dec 15
Week 2: 250mg - Pin Dec 19 Pin Dec 24
Week 3: 250mg - Pin Dec 28 Pin Jan 2
Week 4: 250mg - Pin Jan 5 Pin Jan 9
Week 5: 250mg - Pin Jan 11 Pin Jan 16
Week 6: 250mg - Pin Jan 22 Pin Jan 26**
Week 7: 250mg - Pin Jan 30 Pin Feb 2nd
Week 8: 500mg- Pin Feb 9 (Couldn't Pin twice this week so I doubled up)
Week 9: 250mg- Pin Feb 11 Pin Feb 14th
Week 10:300mg- Pin Feb 19 Pin Feb 23
Week 11:300mg- Pin March 1 Pin March 5**
Week 12:300mg- Pin March 9 Pin March 14

**Introduced 40mg (2-20MG pills) of Anavar daily starting week of Jan 22 Stopped Anavar Week of Feb 23.

This is the end of my Test cycle, and 6 weeks of Anavar

I'll be pinning my PCT starting today

 

[Steelex]

Get ready to know why people blast and cruise.

 

[kaotic]

Get ready to know why people blast and cruise.

I'm guessing you're talking about how my strength/gains are going to come down right?

I'll only be off about 6 weeks and be back on.

 

[Steelex]

What's the point of coming off if you're going back on in 6 weeks??? You will barely have all of the exogenous test out of your system by that point.

To each their own, but 6 weeks off when using a long ester drug isn't going to do very much to help fertility or health.

 

[kaotic]

What's the point of coming off if you're going back on in 6 weeks??? You will barely have all of the exogenous test out of your system by that point.

To each their own, but 6 weeks off when using a long ester drug isn't going to do very much to help fertility or health.

I'll probably be off longer, but I don't want to be constantly on test through blast and cruise phases for all my life. (At least not for now)

Plus you have to remember this is my first everything with gear, so I need to understand how my body reacts to every single thing I do, that way I'm better prepared when I jump back on and can seriously commit. Especially now that I'm solid on my workout routine, diet, and cardio.

 

[Steelex]

I agree that coming off for longer would benefit you. That way you could learn how to do a full pct and see how long it takes for you to recover full htpa function.

If you're in this bitch for the long haul, that experience and knowledge is going to be so so sooo valuable down the road.

 

[Investment Bro]

Plus you have to remember this is my first everything with gear, so I need to understand how my body reacts to every single thing I do, that way I'm better prepared when I jump back on and can seriously commit. Especially now that I'm solid on my workout routine, diet, and cardio.

So this is your first cycle you're about to come off? What's your experience been with gear so far? Looking at the insane amount of volume here makes a guy wonder.

 

[Steelex]

IB,

Read his most recent journal posts. He's not doing nearly as much volume.

 

[kaotic]

Yes this is my first cycle, it's been great so far, Test is awesome (I didn't even do that much).

I put on size and also leaned out so I was pretty stoked.

Knowing I was investing in myself with some light gear, I became more determined and focused with workouts.

It lit a fire under my ass with diet and light cardio.

I have to admit this was alot of LINUX's doing, I'm a student of his, and occasionally I still have questions.

If I lived near him I'd have to buy him a drink or play wingman with him for life.

I'm not doing that much volume, if you read my logs I'm doing about 5 workouts each session 3 days a week. Days off are light cardio.

I'm not pinning HCG the next 5 days, using those diabetic needles, you can barely feel them.

 

[kaotic]

I AM*** Pinning HCG

I gotta update my last few workouts which I will - honestly I'm fucking surprised by the results.

 

[kaotic]

DC 1A: Monday 3/12

Bench Press Dumbbell

160lbx20

I'm around the same rep range I was with split days, so it's great seeing back up to this weight again. I hope to beat 20 next time



Smith Machine Shoulder Press:

110lbx19

I was right I hit a plateau, my last rep was 21, I only have one more chance to beat 21 otherwise I gotta find a new shoulder press workout.



Smith Closed Grip Bench Press

110lbx19

I dropped 2 reps, had 21 last time, I might have to start looking at another workout if I can't hit 22 next time.



Wide Grip Rack Chins (NOTE: 170lb is my body-weight + plates)

170lb body-weight + 35lb x 25

Focused on the stretch, this all 25 proper, I'll move to 45 plate next time.



Standing Seat T-Bar Rows:

100lbx17

I hit lower reps I think because of the rack chins, I've got another chance to match 20 from last time or break it.



Overall I think I've maxed out on:

Smith Shoulder Press
Smith Closed Grip Bench
Seated T Bar Rows

We'll see how I do next time - I need to start looking at alternatives.

 

[kaotic]

DC 1B: Wednesday 3/14

Seated Bicep Curl Dumbbell

30lbx 20

By focusing alot on the stretch I was only able to get to 20 before I couldn't feel my arms, gotta keep pushing.


Hammer Pinwheel Curl:


27.5lbx23

Felt strong on these, but the bicep curls before affected how much I could do on these.


Standing Calf Raises (Machine)

90lbx15

Hit the 15rep max, will up it to 95 next time, I'm not upping weight dramatically because this is a more delicate workout.


Lying Leg Curl

90lb x 8
90lb x 12

Left some play, tried not squeezing my ass too much and focused on keeping the front on my body squarely on the pads.


Squat

Did a 10 rep warm up set of 135lb.

Did a heavy set of 245lbx10

Widowmaker Set:
155lbx20

I felt pretty strong but was dying on the last 3 reps for 20, I could barely walk after.

FUCK ME did this kick my ass - I saw in the squat rack for a bit after.

Even at 155 widows I got burned around rep 15 and was grunting every rep after.

Widowmakers get the job done.

 

[kaotic]

DC 2A: Friday 3/16

Hammer Strength Chest Press

140lbx25

I bitched about struggling to get into the 20s range last time, I straight blasted through this set with alot left in the tank!

I don't know what happened but I got that shit done.



Hammer Strength Shoulder Press

140lbx25

I'm grinning writing this, I was bitching how I did chest, which affected this workout, and how I'd never make it to 25.

But here I am, FUCKING KILLED IT, and again with something left in the tank!



Skullcrushers

60lbx26

Even with the added 5lb's I got to 26, granted I was struggling.



Hammer Strength Lat Pulldown

170lbx17

Went up 10lb focused on the pull up and the squeeze down, I have a feeling this one is the biggest bitch of 2A.



Seated Cable Row

120x25

Bumped up 5lb and still got to 25 reps, everytime I'm done after this workout I feel so fucking huge when I look in the mirror after washing up in the gym.

 

[kaotic]

DC 2B: Monday 3/19

Seated Preacher Curl EZ Bar 25-30 rep range

60lbx30

Cruising through this !


Pinwheel Dumbbell Curls 25-30 rep range

25lbx30

Felt solid overall



Seated Calf Raise

65lb x 8

It's amazing how little reps you do and how much stretching that calf takes, barely hit 8 and my legs were burning/



Romanian Dead Lift

175lbx8
17lb5x12

Great form, looked in the mirror, (my legs were a little wobbly from the calf workout before)



Leg Press Widowmaker 20

250lbx10

180lbx20 Widowmaker

Upped the weight 20lb, was a decent heavy set, could've gone more weight, next time. Did the same 180 widows from last time, definitely a struggle, will up it 20lb's next time.

 

[kaotic]

DC 3A: Wednesday 3/7

Pec Deck Flys

140lbx25

Up 5lb's, this workout was fine, kept making sure I was giving the chest out "super man chest".



Lateral Shoulder Dumbbell Raises

27.5lbx23

Upped the dumbbells 2.5lb's, made sure when reaching the top of the movement I stayed there as long as I can.



Tricep Rope

80lbx30

Upped it 5 lbs, I think I might be leverage my chest down a bit, I'm gonna look up some rope pulldown vids, make sure I'm getting the form right.



Lat Pulldown

125lbx23

Up 5 lb's, went a tad bit wider on my grip, overall felt great, and man was it a stretch


Hammer Strength Seated Rows

200lb x 25

I felt I was on a warpath with these, but I'm wondering if it would be more efficient and better use to do Iso rows.


I've also stopped using wrist wraps (the ones that tighten your wrist) for quite a few workouts, I still use them for stuff like, chest/shoulder press, squats and a few others, I still use the bar wraps for major workouts as well.


Overall I still feel good, earlier in the week I was tired, slightly sluggish, I'm not sure if it's from the Test wearing off or just form a rough late night Saturday with no sleep.

I felt alot better today.

 

[kaotic]

The above workout should be dated 3/21

 

[kaotic]

DC 3B Friday 3/23

Hammer Strength Machine Curls

85lbx27

I only hit 27 on this, I'm going to switch to the other plated curling machine with lower weight say 60lb



Reverse Curl EZ Bar

40lbx30

Hit 30 so I'm pretty stoked, it was fucking rough but I did it.



Calf Pres 45 Machine

100lbx11

Solid but man I could feel the fucking burn at rep 10.



Leg Curl Reverse

85lbx7
85lbx9


Squeezing my hams was tough on this, I need to try and slow the motion down. Instead of forcing it super hard with a thrust.



Standing Hack Squat

230lbx10 Heavy Set
180lbx20 Widowmakers

Went up twenty pounds on my heavy set and my widwomakers.Fucking gassed.

 

[kaotic]

DC 1A: Monday 3/26

Bench Press Dumbbell

160lbx25

Fucking beat it and got to 25, I'm going to stay on this one more time JUST to be sure I didn't cheat in any way. Can't believe I'll be back at my 85lb dumbbells that I was using on split days.



Smith Machine Shoulder Press:

110lbx20

I didn't hit 21 which was my last PR - I need to find another workout that would be good for shoulders that won't add too much pressure to an already weak right shoulder.

Perhaps land mines?



Smith Closed Grip Bench Press

110lbx18

I need to find another tricep workout, didn't come close to 19 or 20 and honestly, I didn't feel like I got the best out of this tricep workout.

I'll have to find another workout by upcoming workout tomorrow.



Wide Grip Rack Chins (NOTE: 170lb is my body-weight + plates)

170lb body-weight + 45lb plate x 24

Did this perfectly focused on the stretch then the pull, I put 24 because there was one or 2 half assed pulls I'll make sure to correct next time.



Standing Seat T-Bar Rows:

100lbx18

I checked my history, I hit 17, then 18 this time, so there is still hope I can progress on this.

Overall I think I've maxed out on:

Smith Shoulder Press - FAILED
Smith Closed Grip Bench - FAILED
Seated T Bar Rows - CORRECTED AND PASSED

We'll see how I do next time - I need to start looking at alternatives.