Tomek's Twenty Ten Journal

[Tomek]

fuck your shoulder presses are strong assumin they are with Db's!!

they've always been pretty strong... A week or 2 ago I hit up the 45's for a few.. The first rep was the hardes since i popped them into position myself..

Weight about 103 atm

Bench 120x 3-4
Deadlift 160x 6, 180x 2
Incline DB 50x 4 < again first rep was all me so it sapped some energy
Squat is still pretty lousy at 120 for a few < my program doesnt allow for me to dead and squat in the one split so i need to change it up.
Leg press is big, i dont really count it anymore 10 plates per side for reps

this last week my left shoulder has been playing up, i think its too much presses on push day so im going to tone it down a little now, been doing the whole voltaren rubs, hot showers & been warming up religiously.

[Tomek]

Cycle ended 3 weeks ago (come Wednesday)

Results.
Weight is around 102kg, I dont have a scale, just jumped onto the gym one after a workout. I can see a lot of improvements in my chest, shoulders and traps. I see gains in my back, legs and arms. I have out grown shirts which I had been wearing pre cycle.

As far as strength

Bench 100x 10, 120x 3-4
Incline DB 50's x7-8 (no spot me getting them up)
Seated DB shoulder press 42.5x 11, 45x 7 (no spot me getting them up)
Deadlift 140x 10, 180x 3


2 more weeks of eating maintenance (little spill over) and I start cutting slowly.

[IW2BC]

Awesome results man, well done

[RF1964]

Well done mate!

[Tomek]

1 month since cycle ended, Monday I will begin my cut. Details to come.

Pulled 4 plates for 4 reps today beats my previous pr of 3.

[Thrasha]

i think starting the cut would be too early man. how much did u run on your cycle and what compounds? if u not comfortable put it up pm me. last time i did 1000mg it took about a month for the gear to clear only....

[Tomek]

500mg test e
0.25 adex ed
HCG

I would rather hold out a little longer, but I think it's better that i shed a little weight now. Got a fitness test coming up in a little over a month, running @ 100kg is quite difficult.

I plan on not going below 2700 calories on the cut and I will be using carbs for the cut, muscle loss should hopefully be minimal.

[O.N.]

500mg test e
0.25 adex ed
HCG

I would rather hold out a little longer, but I think it's better that i shed a little weight now. Got a fitness test coming up in a little over a month, running @ 100kg is quite difficult.

I plan on not going below 2700 calories on the cut and I will be using carbs for the cut, muscle loss should hopefully be minimal.

you wont see any muscle loss when cutting on 2700cals even as low as 13-1400 cals you wont see any loss.
Muscle loss really only occures to the massive of the massive before contests as there is what us considered many excess amounts of muscle which can be considered by the brain as spare energy sources, this is why these guys have to really dial in the diets and those in the know can step on stage still having 3000+cals per day.

[adz82]

you wont see any muscle loss when cutting on 2700cals even as low as 13-1400 cals you wont see any loss.
Muscle loss really only occures to the massive of the massive before contests as there is what us considered many excess amounts of muscle which can be considered by the brain as spare energy sources, this is why these guys have to really dial in the diets and those in the know can step on stage still having 3000+cals per day.

Agreed 100%. All this talk of catabolism when dieting is a load of garbage. Unless your diet solely consists of eating tic tacs and doing endless amounts of cardio without training heavy it just isn't going to happen. Even when eating super low amounts of carbs one would naturally up the protein intake to provide extra protein to be converted to glucose for brain and nervous system activity via gluconeogenesis pathways and obviously let the massive dietary deficit take care of the fat loss rather than doing lots and lots of cardio.

Tomek you did HCG while on, you will keep most of your gains that is the BEST insurance policy.

[Tomek]

Here is todays diet. Did no pt in the morning (work), sat on my @ss at work all day, trained back/ Biceps for 70 minutes in pm.

M1;
-3 kanga bangas
-3 eggs
-1 whole meal wrap (small)
-veggies

M2;
-200g chicken breast
-veggies
-1/2 avocado

M3; (PRE WO)
-220g sweet potato
-200g chicken breast
-veges

M4; (PWO shake)
-1 satchet staminade (I have a Shitload of these at work)
-30g wpc (going to get some wpi soon)

M5; (about an hour later)
-300g sweet potato
-200g chicken breast
-veges
-avocado

M6;
-250ml milk
-40g wpc
-40g sunflower seeds
-3 fish oil

Carbs; 202 / 29%
Protein; 283 / 41%
Fats; 94 / 30%
2817 calories

Tomorrow I have pt at work so I will add an extra 300 cals or so. I will weight myself tomorrow morning also. Been working my ass of at the gym for the past year now on high calories.. I had better boosted my metabolism and be able cut fat on this many.