Time Line / Summary |
|||||
| Date | Routine |
DIET
|
Supplements
|
Avg Weight (Lbs)
|
Remarks |
Nov-99 (PLAN)
|
HIT, 3x Per week, Split Routine, Continue Morning Workouts, concetrate on Leg Work Form. May drop weights way back or change-up routine. | 3000Cals/Day, Avg of 260 gms Protein /day - 20% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione No Ban Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin L-Glutamine |
Find a good way to calculate intensity. | |
OCT-99
|
HIT, 3x Per week, Split Routine, Continue Morning Workouts, take a break, drop weights and work on form. | 3000Cals/Day, Avg of 277 gms Protein /day - 27% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione No Ban Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin L-Glutamine |
172.5 | Big Improvement in form, took a week off and , wow, what an improvement. |
| Sep-99 | HIT, 3x Per week, Split Routine, Continue Morning Workouts, take a break, drop weights and work on form. | 3150 Cals/Day, Avg of 255 gms Protein /day - 20% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione No Ban Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin L-Glutamine |
173.4 | Dropping weight, took a week off thinking that the loss was caused by overtraining. First week back after the break focus on form and TUL's.. |
| Aug-99 | HIT, 3x Per week, Split Routine, Continue Morning Workouts | 2900Cals/Day, Avg of 270 gms Protein /day - 22% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione No Ban Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin |
172.7 | Not a great month, but I am enjoying the AM workouts and the L-Glutamine seems to be having a nice effect.... |
| July-99 | HIT, 3x Per week, Split Routine, Add Straight Leg Dead Lifts To Leg Day, Cut Back on Shoulder Work Due to Injury | 3250 Cals/Day, Avg of 274 gms Protein /day - 27% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione No Ban Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin |
175.3 |
Never did get to the weeks rest, but I did change to a morning workout, I rise about 0400 and am lifting by 0430. Performance has slipped (probably due to working out after a long fast, but the morning workout has had a profound effect. I'm guessing that I'm keeping a high level of GH for a longer period.... My maint. cals have skyrocketed and I feel GREAT. I also made a couple of adjustments to the supplement schedule. Added 2 gms of GABA to the AM and 200 MG of andro right before bed. |
| June-99 | HIT, 3x Per week, Split Routine, added grip work, starting mini-cycle on pull downs, broke the 300 lb mark (for reps) in the bench. | 3000Cals/Day, Avg of 297 gms Protein /day - 20% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione No Ban Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin |
176.7 |
Body fat is starting to decrease a bit with the decrease in calories. Tried two new tricks as suggested by Chilly in Gym Shorts: 1. Changed my after workout meal to protein/karo syrup -- I immediately noticed a 1 lb gain in LBM the first week! 2. Started using baking soda prior to lifting -- have decreased the time between sets by 10%+. This has been a bad month health wise, TWO trips to the Doctors, one for an alergic reaction to a bee sting and the second for a two week bout with bronchitus. On top of that I hurt my left shoulder lifting a monitor box at the office.... It was remarkable that I made any progress at all! |
| May-99 | HIT, 3x Per week, Split Routine, continue to experiment with warm-ups and replace second set of incline bench presses with flat bench presses. Changed tricep pressdowns to tricep extensions (skull crushers), just for a change of pace, seems to be just as effective. | 3319 Cals/Day, Avg of 295 gms/day - 35% Protein 21% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione No Ban Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin |
175.6 | Plan is to continue to eat more calories, average of 3500 a day, less sugar than last month (hopefully) and better fats. Finally purchased a set of calipers and will start reporting on bodyfat. |
| Apr-99 |
The modifications to the HD1 routine are now so extensive that I'm going to
start calling it a HIT routine again, 3x per week, 1 set, split routine.
The increased leg work is still paying off, have added some shoulder shrugs to Fridays workout and have started to do some light warm-up work before key movements (deadlifts, curls, etc). |
3400Cals/Day (Avg of 293 gms/day), 34% Protein 27% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione No Ban THIS IS GREAT STUFF! I ran out for a couple weeks and immediately noticed the difference. Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin |
173.5 |
Things are almost back to normal. Calories are way up, due to some Easter Holiday Festivities, but things are going pretty much as planned and body fat is not way out of line. Who knows, maybe the extra calories are actually helping. I've adjusted my supplement schedule to even things out a bit and add more prohormones. I'll stay on this for a month or so and see if it helps. Had a short spurt where I increased protein to 300+ gms / day, there was no extra growth and my energy was down. I'll stick to my 240 gms a day for now. Ab's have healed and have started to work them again Some MORE bad news, I was bit by our dog on the right index finger, requiring 5 stitches. Am having to use a strap to do deadlifts. I think the anti-biotics may be effecting me as well. Three weeks of dead lifting with straps spoiled me a bit. Grip's a bit weak... Have increased both pro-hormone and food intake -- it's paying off in strength and size. |
| Mar-99 |
Modified HD1, 3x per week, 1 set, split routine. Continue to add weight over
the next 5 weeks to get back to where I left off before vacation. Depending on
how quickly I can lose some of this fat I may add some cardio work to lean out.
Added Front Squats to Leg Day, I like the way it HITs the quads. Really lets me keep upright and in excellent form. Now have a total of three sets of squats on Wednesdays. Front, Deep and HEAVY, done in that order |
2400 Cals/Day , 40% Protein 20% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione No Ban Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin |
173 |
Still paying for my vacation. The fat seems to just keep hanging on, I think I may have reduced calories too much too fast and put myself into a starvation mode. Will increase calories, focus on water intake too see if I get back into the swing of things.
I attribute the weight control to staying away from refined sugars, flours and focusing on lean meats and fresh vegtables. Some bad news, I hurt a lower ab muscle doing hanging leg lifts and have to lay off the lower ab work for a couple of weeks. Should be OK tho... |
| Feb-99 | Modified HD1, 3x per week, 1 set, split routine. Two week break for vacation, drop weights 20% on return. | 3900 Cals/Day , 28% Protein 18% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C ,a multivitamin, folic acid, b6,b12 |
174 | Am paying the price for my decedance on vacation. For two solid weeks I ate & drank anything (and everything), ate at odd hours, did NO workouts, drank little (if any) water. I'm currently out of shape, feel week and have put on more than a couple lbs of fat. |
| Jan-99 | Modified HD1, 3x per week, 1 set, split routine. Shoulder Work Mod really working out well, have noticed an increse in traps and upper back. Have been doing a second set of incline presses on Monday and a set of light forarm curls on Friday if I feel up to it. Have started to add a set of deep squats to Leg day in an effort to further develop the glutes and hamstrings. FINALLY BROKE 400 LBS FOR REPS IN THE DEAD LIFT! | 2900 Cals/Day , 31% Protein 20% fat |
HR-70
(19Norandrostenedione,19Norandrostenediol,4-androstendiol
,5-androstendiol,Androstendione)
MassProduction (Androstendione,Tribulus,Yohimbine) Androstendione Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) ECA Creatine Vitamins E , C & a multivitamin |
172 |
Continue to grow at a decent rate. The only thing I can attribute this to is
the great advice give to my by
Chilly
here at betterboz. I have a fair amout of experience and have
NEVER
been this big, strong and felt better than I have for the past 6 weeks.
I owe it all to the terrific folks here at betterbody! THANKS The increase in protien , and the switch to Soy Protien, is helping with the holiday fat gains and keeping me leaner and stronger Short term goal is to lean out a bit before we leave for New Orleans to celebrate 
.
Have adjusted my
supplement schedule
and am planning an easier schedule for the
trip
|
| Dec-98 | Modified HD1, 3x per week, 1 set, split routine. Replaced Shoulder Work with Overhead Presses Mid Month | 3100 Cals/Day , 25% Protein 20% fat | 19Norandrostenedione, 5androsten3b17bdiol, Creatine, ECA, Muscle Max XL (Yohimbe, Boron, Agave) Cut to the Max (GABA (Gama-minobutryic Acid)) | 172 | Things starting to settle down around the house and lift progress is showing the positive results. Have put on some inches and had some nice strength gains Started GABA (Cut to the Max) all I can say is WOW, what a great supplement. I'm leaner and wake-up feeling euphoric. I would recomend this to anyone! Started Muscle Max XL to help with NITROGEN RETENTION. . Increasing protien to help combat the fat gains, is also helping with the mass gains. Diet is still a bit screwed up with the holidays. These HUGE Holiday meals are killer which means the fat gains remain. However the new supplements are helping as I'm starting to periodicly become more vascular. |
| Nov-98 |
Modified HD1, 3x per week, 1 set, split routine
|
3000 Cals/Day , 25% Protein 20% fat | 19Norandrostenedione, 5androsten3b17bdiol, Creatine and ECA | 173 | Growth continues even though my routine have been interrupted by our move. Through A combination of Holiday eating and being out of sync I have ave gained some fat, but workouts are progressing. |
| Oct-98 |
Modified HD1, decreased leg work and increased upper body work, 3x per week, 1 set, split routine
|
3000 Cals/Day , 25% Protein 18% fat | 19Norandrostenedione, 5androsten3b17bdiol, Creatine and ECA | 171 | Previous months adjustment was a success. Nor and andro really helping me to recover faster. No noticable side effects. Expending a lot of extra energy moving my house this month. Has really screwed up my routine, starting to put on fat and meals are suffering |
| Sep-98 |
Mentzer HD1, 1 set every 4 Days, split routine.
|
2900 Cals/Day , 30% Protein 15% fat | 19Norandrostenedione, 5androsten3b17bdiol, Creatine and ECA | 170 | Upper body work started to lag while legs were gaining. Adjusted accordingly. Have really noticed an increase in recovery ability with the Nor+Andro stack. |
| Aug-98 |
Mentzer HD1, 1 set every 4 Days, split routine.
|
3000 Cals/Day , 25% Protein 15% fat | Creatine and ECA | 170 | Still adding calories to makeup for the increased metabolism from the ECA and extra muscle from the great workouts. |
| Jul-98 |
Mentzer HD1, 1 set every 4 Days, split routine.
|
2900 Cals/Day, 25% Protein 15% fat | Creatine and ECA | 171 | Added ECA to provide "free" energy during my workouts, add some definition and finally to increase caloric intake (to increase the intake of nutrients) |
| May-98 | Started Mentzer HD1 , 1 set every 4 Days, split routine. Decreased cardio work | 2700 Cals/Day, 30% Protein 15% fat | Creatine | 173 | I wanted to try the extreme end of the HIT / Hardgainer routines. Positive results were immediate. |
| Apr-98 |
Added aerobic program.
Treadmill work 2 to 3x per week
|
2300 Cals/Day, 30% Protein 15% fat | Creatine | 174 | Started to lean out, seeing veins in my abs for the first time. |
| Mar-98 |
Started
HIT Routine.
Full body, 1 set, 2x per week
|
2400 Cals/Day, 30% Protein 15% fat | Dropped all supplements cold turkey with the exclusion of Creatine. | 178 | Noticed an almost immediate gain in size and strength. I attribute this to the HIT routine. . No effects evident from dropping the other supplements |
| Jan-98 |
Doing a
5 day/week split volume routine.
Became over trained in one month. My workouts started to falter.
|
2200 Cals/Day, 30% Protein 15% fat | Creatine, Amino Acid, Chromium Picolinate, LCarnitine | 176 | Up to 176 lbs, all extra fat, probably from holiday festivities. I noticed that even though my average intake dropped I start putting on the fat when I don't space meals evenly through the day. |
| Apr-97 to Dec-97 | Added Lower Body Work To Routine, Still doing 3x Per Week | 2400 Cals/Day, 30% Protein 15% fat . | Creatine, Amino Acid, Chromium Picolinate, LCarnitine, Eating MetRX 3x Per day. | 172 | Continued with this supplement routine through 97 |
| Jan-97 | Upper Body Volume Routine, 3x Per Week | 2400 Cals/Day, 30% Protein 15% fat . | Started Creatine | 170 | Noticed increased energy levels. |
| Aug-96 to Dec-96 | Upper Body Volume Routine, 3x Per Week | 1800 - 2000 Cals/day, 40% Protein 10% fat | 170 |
Off Strict Diet
|
|
| Jun-96 | Upper Body Volume Routine , 3x Per Week | Still On Strict Diet, Alcohol Consumption Increased | 183 | ||
| May-96 | None | 1200 Cals/day, 50% Protein 10% fat | 211 | 211 lbs very flabby. | |
