PCT for a Dawg

**krzna** · 11-29-2006, 12:48 AM

Ok am off now. I have made some decent strength gains. Hopefully I get to keep it and add some much needed size this PCT.

today was chest, triceps, shoulders, calves, light lats
bench press - 225 for 15 RP
smith machine military - 260 for 17 reps
DB rows - 150 for 12 reps then 140 for 8 reps - this friggin low carb is killing me
full width pullups 15rp
medium width + 25lbs - 12 reps
close grip chins + 45lbs - 10 reps
Skulls - 150 x 15
160x 8 ( i shld've just got 150, but hey ... I did it)

Calf raises - 550lbs on the smith x 15
550lbs x 15
Standing calf raises with no weight - 60 reps on each leg - warm up and cool off.

Shitty diet, 2 slabs of steak, tuna, peanuts (ahhhh carbs) some more low GI crap. TKD is killing me. I eat lotsa jello. Eggs whole, more eggs, looking at oats and anything remotely starting with a C for carbohydrate gives me orgasm.

I am not training clean. I will be on and off for the next 30 odd weeks. I will start clen maybe in about 3 weeks to maintain some muscle tone. Long R3 at 80. 40 pre and 40 post specific to the hardest hit bodypart+synergist for the next 30 odd days.

Around week 12 or 13 I may start something else, If you want to follow head over to the section I mod at.

I stand at 177lbs today. I want to add some more size, keep my gains, add no bodyfat due to any kinda rebound. I am pretty dry at the moment however a few weeks later after the clen I will throw in some diuretic cuz I have my rats wedding to attend.

Sections I really have to improve on
a)Back width
b)Quads - nothing much I can do with this busted ACL
c) My lowest abs

**b-boy** · 11-29-2006, 02:06 AM

damn son thats some hella pullups your doing...GOOD JOB.
i admire your will power to train like that on no carbs!

nice log!

**krzna** · 11-29-2006, 02:15 AM

Am tired most time so I try to sleep like an hour, shower + some stimulant X and hit the gym. For some reason I feel very light headed on this diet, my consultant says it could be low BP. I am just learning and tweaking my routine but pretty much like the fact that my strength is decent even with the injuries.

**b-boy** · 11-29-2006, 02:19 AM

Quote:

Originally Posted by krzna

Am tired most time so I try to sleep like an hour, shower + some stimulant X and hit the gym. For some reason I feel very light headed on this diet, my consultant says it could be low BP. I am just learning and tweaking my routine but pretty much like the fact that my strength is decent even with the injuries.

light headed... ha ha welcome to the freakin club bro, dieting for nationals we went pretty low carbs and was smashing the cardio to try and get the fat off of me... i got light headed pretty often, but a high carb day would fix me for a couple of days then back to feeling like shit! but i did a carb cycle diet, ive done the keto thang before and wow you can keep that, but after doing it for a while your body gets use to running off fat and does ok.

blast_ · 11-29-2006, 04:21 AM

No carbs

Damn K keep it up! You got some nice numbers too.

**krzna** · 11-29-2006, 09:04 PM

AM Diet -
2 pieces of fish caserole+ some crab
2 chicken thighs
3 servings of peanuts
3 scrambled eggs
2 whole eggs
handful of salad - i hate carbs rite

After noon Diet
2 chicken thighs in shoyu sauce - ewww (sodium dang)
1 piece artic salmon
poke- thats raw eel

Post work out Whey 60g

PM diet
4 tbs peanut butter
0 carb whey in water 50g
more chicken, probably in total another 2 breasts.

Its 12pm here, feeling a little buzzed but tight never the less. Here is a pic for you guys to make fun of. Around 177ish.

blast_ · 11-29-2006, 09:25 PM

Lookin' pretty big for 177lbs! Man I can't imagine living without carbs...

**krzna** · 11-29-2006, 09:57 PM

Quote:

Originally Posted by blast_

Lookin' pretty big for 177lbs! Man I can't imagine living without carbs...

thx bro... the pic was taken off day carbless and I look so flat

. Carbless diet is fun actually at times, the fat just walks away. No ephedrine, no clen , no dnp no shit. Its all about diet and training boss, this I can tell you for sure.

**krzna** · 11-30-2006, 09:25 AM

biceps, front delts, hamstrings closed out with abs

DB curls - 60 x 15
reverse curls - 35 x 25
Zottman curls - 20x20 reps - most ppl from AAS know I hv a busted wrist man this shit leaves me in tears

flat/reg leg press -
855x12 r-p
855x10

Sumo Squat
135x22 r-p
155x19

350x12 - W.M.S.
Where is my vicodin?

Front delt work
Seated BB raises - 35x10
45x10

Standing DB raises - 60x15
60x12

Here is a pic from the prev workout, I'm nuthin in comparision to you big guys and I took a 6 month break from ACL, so please be merciful.

**krzna** · 12-02-2006, 07:30 AM

diet

Pretty decent day
Meal 1
2 thighs
2 servings peanuts
1 slab of salmon
1/2 cup of raw eel

Meal 2
4 eggs
1 thigh
4 strips of string cheese

Meal 3
1 scoop whey + vegitables

Meal 4
1 chicken thigh+1 breast
handful of peanuts
all the leftover salmon

Meal 5
2 chicken thighs
whey protein in water

Today was an off day
I did weighted abs

Crunches
3x30rp - free
3x20rp - 25lb - (Behind the neck)
2x30rp - 45lb - ( Front on the chest)

My sodium is moderately high, almost Zero carbing. I can constantly feel bile and joint pain. I am so tempted to run some boldenone at 150mg a week but on after thought some clean time off is also good.

**krzna** · 12-06-2006, 07:54 AM

Warm up
DC stretching

Calves
Donkey Raises
Smith - 865 x 12
865 x 10
2 second sequeeze
4 second hold
vicodin!

DB extreme calf raise from pedastal - 50lb x 60 reps

Biceps: DB Curl
55 x 20
55x 17
55x15

Forearms: Zottmans Curl(Setting Baseline)
BB curl
50x21
50x15 - damn my wrist

Quads: BB Squat (Setting Baseline)
400 x 6 not ATG - just chair
155 x 37

Observations
Jeezus the pump is not even funny it hurts
The IGF went straight into my bi's after the bi work was done, felt weird for a while, a throbbing kinda feeling but good all the same
I know its gonna hurt bad, can taste bile at times

Macro Split

Protein 437g
Fat 331g
Carbs 21g - sorry I love salads

**krzna** · 12-06-2006, 09:39 AM

Warm up
DC stretching

Calves
Donkey Raises
Smith - 865 x 12
865 x 10
2 second sequeeze
4 second hold
vicodin!

DB extreme calf raise from pedastal - 50lb x 60 reps

Biceps: DB Curl
55 x 20
55x 17
55x15

Forearms: Zottmans Curl(Setting Baseline)
BB curl
50x21
50x15 - damn my wrist

Quads: BB Squat (Setting Baseline)
400 x 6 not ATG - just chair
155 x 37

Observations
Jeezus the pump is not even funny it hurts
The IGF went straight into my bi's after the bi work was done, felt weird for a while, a throbbing kinda feeling but good all the same
I know its gonna hurt bad, can taste bile at times

Macro Split

Protein 437g
Fat 331g
Carbs 21g - sorry I love salads

blast_ · 12-06-2006, 07:14 PM

21g of carbs from salad? Do you have no control!??!?! :p

**krzna** · 12-06-2006, 08:47 PM

Quote:

Originally Posted by blast_

21g of carbs from salad? Do you have no control!??!?! :p

finally veins bro...thick nice veins, u cant believe how happy I am to see em. Phew!

i'd go zero if i can live ... but i dont think i can train like this at lower.

blast_ · 12-06-2006, 09:05 PM

Yea you've made some great progress. What's your % at about?

**krzna** · 12-06-2006, 09:47 PM

Quote:

Originally Posted by blast_

Yea you've made some great progress. What's your % at about?

not sure bro, wanna get it tested once i carb up slightly and look a little better. Right now zombie mode is on lol

11-29-2006, 12:48 AM	#1
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,763 Recipes: 0 Rep Power: 48	PCT for a Dawg Ok am off now. I have made some decent strength gains. Hopefully I get to keep it and add some much needed size this PCT. today was chest, triceps, shoulders, calves, light lats bench press - 225 for 15 RP smith machine military - 260 for 17 reps DB rows - 150 for 12 reps then 140 for 8 reps - this friggin low carb is killing me full width pullups 15rp medium width + 25lbs - 12 reps close grip chins + 45lbs - 10 reps Skulls - 150 x 15 160x 8 ( i shld've just got 150, but hey ... I did it) Calf raises - 550lbs on the smith x 15 550lbs x 15 Standing calf raises with no weight - 60 reps on each leg - warm up and cool off. Shitty diet, 2 slabs of steak, tuna, peanuts (ahhhh carbs) some more low GI crap. TKD is killing me. I eat lotsa jello. Eggs whole, more eggs, looking at oats and anything remotely starting with a C for carbohydrate gives me orgasm. I am not training clean. I will be on and off for the next 30 odd weeks. I will start clen maybe in about 3 weeks to maintain some muscle tone. Long R3 at 80. 40 pre and 40 post specific to the hardest hit bodypart+synergist for the next 30 odd days. Around week 12 or 13 I may start something else, If you want to follow head over to the section I mod at. I stand at 177lbs today. I want to add some more size, keep my gains, add no bodyfat due to any kinda rebound. I am pretty dry at the moment however a few weeks later after the clen I will throw in some diuretic cuz I have my rats wedding to attend. Sections I really have to improve on a)Back width b)Quads - nothing much I can do with this busted ACL c) My lowest abs __________________ www.surpassgenetics.com www.nolva-dex.com Team Beast Breeder colossus@beastbreeder.com Admin - F uckgentics/OffshoreBodybuilding/TheVIP

11-29-2006, 02:15 AM	#3
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,763 Recipes: 0 Rep Power: 48	Am tired most time so I try to sleep like an hour, shower + some stimulant X and hit the gym. For some reason I feel very light headed on this diet, my consultant says it could be low BP. I am just learning and tweaking my routine but pretty much like the fact that my strength is decent even with the injuries. __________________ www.surpassgenetics.com www.nolva-dex.com Team Beast Breeder colossus@beastbreeder.com Admin - F uckgentics/OffshoreBodybuilding/TheVIP

11-29-2006, 09:04 PM	#6
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,763 Recipes: 0 Rep Power: 48	AM Diet - 2 pieces of fish caserole+ some crab 2 chicken thighs 3 servings of peanuts 3 scrambled eggs 2 whole eggs handful of salad - i hate carbs rite After noon Diet 2 chicken thighs in shoyu sauce - ewww (sodium dang) 1 piece artic salmon poke- thats raw eel Post work out Whey 60g PM diet 4 tbs peanut butter 0 carb whey in water 50g more chicken, probably in total another 2 breasts. Its 12pm here, feeling a little buzzed but tight never the less. Here is a pic for you guys to make fun of. Around 177ish. __________________ www.surpassgenetics.com www.nolva-dex.com Team Beast Breeder colossus@beastbreeder.com Admin - F uckgentics/OffshoreBodybuilding/TheVIP

11-30-2006, 09:25 AM	#9
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,763 Recipes: 0 Rep Power: 48	biceps, front delts, hamstrings closed out with abs DB curls - 60 x 15 reverse curls - 35 x 25 Zottman curls - 20x20 reps - most ppl from AAS know I hv a busted wrist man this shit leaves me in tears flat/reg leg press - 855x12 r-p 855x10 Sumo Squat 135x22 r-p 155x19 350x12 - W.M.S. Where is my vicodin? Front delt work Seated BB raises - 35x10 45x10 Standing DB raises - 60x15 60x12 Here is a pic from the prev workout, I'm nuthin in comparision to you big guys and I took a 6 month break from ACL, so please be merciful. __________________ www.surpassgenetics.com www.nolva-dex.com Team Beast Breeder colossus@beastbreeder.com Admin - F uckgentics/OffshoreBodybuilding/TheVIP

12-02-2006, 07:30 AM	#10
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,763 Recipes: 0 Rep Power: 48	diet Pretty decent day Meal 1 2 thighs 2 servings peanuts 1 slab of salmon 1/2 cup of raw eel Meal 2 4 eggs 1 thigh 4 strips of string cheese Meal 3 1 scoop whey + vegitables Meal 4 1 chicken thigh+1 breast handful of peanuts all the leftover salmon Meal 5 2 chicken thighs whey protein in water Today was an off day I did weighted abs Crunches 3x30rp - free 3x20rp - 25lb - (Behind the neck) 2x30rp - 45lb - ( Front on the chest) My sodium is moderately high, almost Zero carbing. I can constantly feel bile and joint pain. I am so tempted to run some boldenone at 150mg a week but on after thought some clean time off is also good. __________________ www.surpassgenetics.com www.nolva-dex.com Team Beast Breeder colossus@beastbreeder.com Admin - F uckgentics/OffshoreBodybuilding/TheVIP

11-29-2006, 02:06 AM	#2
b-boy Gold Member Join Date: Jun 2005 Posts: 538 Recipes: 0 Rep Power: 35	damn son thats some hella pullups your doing...GOOD JOB. i admire your will power to train like that on no carbs! nice log!

11-29-2006, 04:21 AM	#5
blast_ Pro Stature Join Date: Oct 2006 Posts: 233 Recipes: 0 Rep Power: 20	No carbs Damn K keep it up! You got some nice numbers too.

11-29-2006, 09:25 PM	#7
blast_ Pro Stature Join Date: Oct 2006 Posts: 233 Recipes: 0 Rep Power: 20	Lookin' pretty big for 177lbs! Man I can't imagine living without carbs...

12-06-2006, 07:54 AM	#11
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,763 Recipes: 0 Rep Power: 48	Warm up DC stretching Calves Donkey Raises Smith - 865 x 12 865 x 10 2 second sequeeze 4 second hold vicodin! DB extreme calf raise from pedastal - 50lb x 60 reps Biceps: DB Curl 55 x 20 55x 17 55x15 Forearms: Zottmans Curl(Setting Baseline) BB curl 50x21 50x15 - damn my wrist Quads: BB Squat (Setting Baseline) 400 x 6 not ATG - just chair 155 x 37 Observations Jeezus the pump is not even funny it hurts The IGF went straight into my bi's after the bi work was done, felt weird for a while, a throbbing kinda feeling but good all the same I know its gonna hurt bad, can taste bile at times Macro Split Protein 437g Fat 331g Carbs 21g - sorry I love salads __________________ www.surpassgenetics.com www.nolva-dex.com Team Beast Breeder colossus@beastbreeder.com Admin - F uckgentics/OffshoreBodybuilding/TheVIP

12-06-2006, 09:39 AM	#12
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,763 Recipes: 0 Rep Power: 48	Warm up DC stretching Calves Donkey Raises Smith - 865 x 12 865 x 10 2 second sequeeze 4 second hold vicodin! DB extreme calf raise from pedastal - 50lb x 60 reps Biceps: DB Curl 55 x 20 55x 17 55x15 Forearms: Zottmans Curl(Setting Baseline) BB curl 50x21 50x15 - damn my wrist Quads: BB Squat (Setting Baseline) 400 x 6 not ATG - just chair 155 x 37 Observations Jeezus the pump is not even funny it hurts The IGF went straight into my bi's after the bi work was done, felt weird for a while, a throbbing kinda feeling but good all the same I know its gonna hurt bad, can taste bile at times Macro Split Protein 437g Fat 331g Carbs 21g - sorry I love salads __________________ www.surpassgenetics.com www.nolva-dex.com Team Beast Breeder colossus@beastbreeder.com Admin - F uckgentics/OffshoreBodybuilding/TheVIP

12-06-2006, 07:14 PM	#13
blast_ Pro Stature Join Date: Oct 2006 Posts: 233 Recipes: 0 Rep Power: 20	21g of carbs from salad? Do you have no control!??!?! :p __________________ DC Log: http://www.ironmass.com/dc-dungeon/9...dogg-logg.html

12-06-2006, 09:05 PM	#15
blast_ Pro Stature Join Date: Oct 2006 Posts: 233 Recipes: 0 Rep Power: 20	Yea you've made some great progress. What's your % at about? __________________ DC Log: http://www.ironmass.com/dc-dungeon/9...dogg-logg.html

12-06-2006, 10:44 PM	#17
romanaz FDU Devils Weightlif