Lonsdale's Superdrol Log

Lonsdale · 08-02-2006, 10:51 AM

I see that lots of people are doing similar logs, but thought i'd give it a go - hopefully at least someone might find it interesting or have comments they want to share.

Anyway here's the lowdown:

Start: Mon 6th Feb
Age: 22
Height: 5'11
Weight: 11.7 stone
Bicep: 13.5
Waist: 36 (at belly button level)
Calf: 13.5
(will get a thigh measurement and maybe chest one soon)

Superdrol intake: 10mg first week, 20mg second and third
PCT: Rebound XT and maybe Tribulus as required
Additional: 30ml flax oil, 1000mg milk thistle every day, 1200mg red yeast rice every day, 3g taurine every day (purchasing CoQ10 today if i can)

Water intake: 3.5 - 4+ litres every day
Protein: at least 200grams every day
Calories: aiming for 3500+ every day.

Training Split:

Monday: Chest, Shoulders and Triceps
Wednesday: Back, Biceps and Legs
Friday: Chest, Shoulders and Triceps ( i find this split works at the moment)
Sunday: Back and biceps (just a workout at home as unable to get to the gym on a sunday, so consists of 30 pull ups in as many sets as req'd, three sets barbell rows and 5 sets barbell curls, maybe 21s as req'd)

Lonsdale · 08-02-2006, 10:53 AM

Day 2: Tues 7th

Weight: 12 stone(!)

Thinking this increase is due to me significantly increasing my water and solid food intake (i normally find it hard to eat but seem to have increased appetite)

No workout today.

Andy1981iron · 08-02-2006, 11:34 AM

Mmm I know you've started but I don't think your ready for steroids yet. At 11.7st 5ft 11in you need more food! How long have you been training?

I'd seriously consider switching to working each bodypart just once per week, your current split is in overtraining territory.

How many sets and reps per workout?

crazycal1 · 08-02-2006, 01:04 PM

you should have a look at gary`s full body routine-3x a week -
lets face it most of us have done certain supplements earlier than we should have-

good luck dude.

razg · 08-02-2006, 01:09 PM

I'd suggest you get your hands on some Nolva. If you get gyno, RXT isn't going to do jack.

Nick500 · 08-02-2006, 01:21 PM

You have jumped into steroids far too early. However, you seem to have on-cycle ancirllaries and PCT supplied so your not a total idiot. However as razg says, get some nolva. Believe me the feeling of starting the get gyno is horrible, i've felt this, and using nolva knowing its sorting it out is worth it... trust me.

You will get good gains from this cycle, but in the long run you have wasted your natural growth time and inevitably won't get as good gains as if you had waited a little longer

Lonsdale · 08-02-2006, 01:35 PM

I've been training for a year and a half - two years.

My problem has always been appetite - i was never able to consume enough calories. I resorted to getting alot of them from weight gainers, but put on fat rather than muscle.

My workout: Mon and Fri

Chest:
Barbell Bench - 3 sets * 10/8/6 increasing weight
Incline Bench - as above
Alternate between Flat and Incline Flyes on the monday and friday
superset flyes with
Cable crossovers (light)

Shoulders:
Clean press (on monday only) 3 sets - 8/6/6 increasing weight
Dumbell press 15/10/8 increasing weight
Side laterals - 3*10
Rear laterals - 2 * 8

Triceps:
Dips
Machine dips (just started using, feel really good after them...)
Rope Pushdowns, all three sets in the range of 6 - 8

Wed: Back and Legs

Back:
Barbell Rows - 3 sets 10/8/6
or One arm rows as above
Lat Pulldown - 3 sets - 15/10/8
Deads: 8/6/6
(On sundays go all out on pull ups as working out at home + do bb rows)

Biceps:
Barbell Curls 3 sets 10/8/6
Incline DB curls 3 sets 10/8/6
Hammer Curls 2 sets 10/10

Legs:
Squats 10/8/6
Leg Press 15/12/10
Leg Ext 10/8
Leg Curl 10/8/6
Calf Raises 25/20/15

Yeah i am getting worried about gyno, but i dont know anyone to get nolva from. I applied to the trusted sources section but it's been saying membership pending for some time.

Andy1981iron · 08-02-2006, 03:01 PM

Your overtraining horribly, could explain your lack of considerable progress??

Do chest shoulders triceps and back biceps legs once per week only. Maybe change to training chest and triceps monday, back and biceps wednesday and shoulders and legs friday. Switch to this routine and watch yourself grow. 'It's not much' you're probably thinking but get over it because it will work much better than what you are doing now....guaranteed! Even people with the best genetics in the world rarely train a muscle twice weekly.

I know the routine Garry posted is a full body workout 3 x weekly but it is very low volume so you may be able to get away with it. I personally wouldn't reccomend it and think there are better routines for the novice.

Vit B12 may increase appetite.

Lonsdale · 08-02-2006, 04:11 PM

Thanks mate, i'm going to take your advice and hope it works for me.

I'm gonna split my sessions to four days so they're slightly shorter and hopefully more intense, and train body parts less often per wk.

Starting from tonight:

Wed: Back and Biceps
Thurs: Legs
Fri:...

What do you think i should do for friday? shoulders and triceps, with chest being trained alone each monday?

i'll look into vit b12 thanks

Andy1981iron · 08-02-2006, 04:27 PM

A good 4 day split would be.....

mon - chest and triceps
tue - off
wed - back and biceps
thu - shoulders, traps and calves
fri - off
sat - legs

Or something along those lines.

08-02-2006, 10:51 AM	#1 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	Lonsdale's Superdrol Log I see that lots of people are doing similar logs, but thought i'd give it a go - hopefully at least someone might find it interesting or have comments they want to share. Anyway here's the lowdown: Start: Mon 6th Feb Age: 22 Height: 5'11 Weight: 11.7 stone Bicep: 13.5 Waist: 36 (at belly button level) Calf: 13.5 (will get a thigh measurement and maybe chest one soon) Superdrol intake: 10mg first week, 20mg second and third PCT: Rebound XT and maybe Tribulus as required Additional: 30ml flax oil, 1000mg milk thistle every day, 1200mg red yeast rice every day, 3g taurine every day (purchasing CoQ10 today if i can) Water intake: 3.5 - 4+ litres every day Protein: at least 200grams every day Calories: aiming for 3500+ every day. Training Split: Monday: Chest, Shoulders and Triceps Wednesday: Back, Biceps and Legs Friday: Chest, Shoulders and Triceps ( i find this split works at the moment) Sunday: Back and biceps (just a workout at home as unable to get to the gym on a sunday, so consists of 30 pull ups in as many sets as req'd, three sets barbell rows and 5 sets barbell curls, maybe 21s as req'd)

08-02-2006, 01:21 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	You have jumped into steroids far too early. However, you seem to have on-cycle ancirllaries and PCT supplied so your not a total idiot. However as razg says, get some nolva. Believe me the feeling of starting the get gyno is horrible, i've felt this, and using nolva knowing its sorting it out is worth it... trust me. You will get good gains from this cycle, but in the long run you have wasted your natural growth time and inevitably won't get as good gains as if you had waited a little longer ______________________ - Obsession is what lazy people call dedication -

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08-02-2006, 10:53 AM	#2 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	Day 2: Tues 7th Weight: 12 stone(!) Thinking this increase is due to me significantly increasing my water and solid food intake (i normally find it hard to eat but seem to have increased appetite) No workout today.

08-02-2006, 11:34 AM	#3 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	Mmm I know you've started but I don't think your ready for steroids yet. At 11.7st 5ft 11in you need more food! How long have you been training? I'd seriously consider switching to working each bodypart just once per week, your current split is in overtraining territory. How many sets and reps per workout?

08-02-2006, 01:04 PM	#4 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,808 Rep Power:	you should have a look at gary`s full body routine-3x a week - lets face it most of us have done certain supplements earlier than we should have- good luck dude.

08-02-2006, 01:09 PM	#5 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 887 Rep Power:	I'd suggest you get your hands on some Nolva. If you get gyno, RXT isn't going to do jack.

08-02-2006, 01:35 PM	#7 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	I've been training for a year and a half - two years. My problem has always been appetite - i was never able to consume enough calories. I resorted to getting alot of them from weight gainers, but put on fat rather than muscle. My workout: Mon and Fri Chest: Barbell Bench - 3 sets * 10/8/6 increasing weight Incline Bench - as above Alternate between Flat and Incline Flyes on the monday and friday superset flyes with Cable crossovers (light) Shoulders: Clean press (on monday only) 3 sets - 8/6/6 increasing weight Dumbell press 15/10/8 increasing weight Side laterals - 310 Rear laterals - 2 8 Triceps: Dips Machine dips (just started using, feel really good after them...) Rope Pushdowns, all three sets in the range of 6 - 8 Wed: Back and Legs Back: Barbell Rows - 3 sets 10/8/6 or One arm rows as above Lat Pulldown - 3 sets - 15/10/8 Deads: 8/6/6 (On sundays go all out on pull ups as working out at home + do bb rows) Biceps: Barbell Curls 3 sets 10/8/6 Incline DB curls 3 sets 10/8/6 Hammer Curls 2 sets 10/10 Legs: Squats 10/8/6 Leg Press 15/12/10 Leg Ext 10/8 Leg Curl 10/8/6 Calf Raises 25/20/15 Yeah i am getting worried about gyno, but i dont know anyone to get nolva from. I applied to the trusted sources section but it's been saying membership pending for some time.

08-02-2006, 03:01 PM	#8 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	Your overtraining horribly, could explain your lack of considerable progress?? Do chest shoulders triceps and back biceps legs once per week only. Maybe change to training chest and triceps monday, back and biceps wednesday and shoulders and legs friday. Switch to this routine and watch yourself grow. 'It's not much' you're probably thinking but get over it because it will work much better than what you are doing now....guaranteed! Even people with the best genetics in the world rarely train a muscle twice weekly. I know the routine Garry posted is a full body workout 3 x weekly but it is very low volume so you may be able to get away with it. I personally wouldn't reccomend it and think there are better routines for the novice. Vit B12 may increase appetite.

08-02-2006, 04:11 PM	#9 (permalink)
Lonsdale Making Progress Join Date: Jan 2006 Location: Edinburgh Posts: 121 Rep Power:	Thanks mate, i'm going to take your advice and hope it works for me. I'm gonna split my sessions to four days so they're slightly shorter and hopefully more intense, and train body parts less often per wk. Starting from tonight: Wed: Back and Biceps Thurs: Legs Fri:... What do you think i should do for friday? shoulders and triceps, with chest being trained alone each monday? i'll look into vit b12 thanks

08-02-2006, 04:27 PM	#10 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	A good 4 day split would be..... mon - chest and triceps tue - off wed - back and biceps thu - shoulders, traps and calves fri - off sat - legs Or something along those lines.