WC lifting log

wildcognac

Member
Trusted Member
Hi all, this is going to be a continuation of a previous set goal (near end of 2020).
Currently running Primo+Test for 16wk, focusing on body reconstruction and this will likely go on until the end of April. No AI, but will PCT afterward.
The main goals will be as follow:
1. reduce bf
2. maintain muscle mass (hopefully)
3. work on strength, improve flexibility and CV function

Will try to update body composition every month
1repM attempt once per month

Logging format:
- daily total cal count with nutrition breakdown (per myfitnesspal app)
- exercises (weight, sets, reps, resting time)
- Currently running
400 Test E /wk E3.5D
300 Primo /wk E3.5D
Source: DracoRex
- Misc note
 
-Macro: C137g/P197g/F25g; total cal 1600

-Pull Day
Assist pull-up 3x10
Chest supported T-row:
Warm up: 45x10, 90x10
Working: 135x10 (v handle), 180x8 (v), 205x5 (t handle), 225x5 (t), 135x10/8 (v), 90 til fail (@15;t)
Cable row neutral grip: 110x10, 140x10 (2 sets), 160x8; eccentric
Reverse barbell row 135x10 (2 sets), 185x6 (2sets)
Rack pull: 225x8, 275x8, 325x8
Cable curls: 3 sets each til fail (90lb, fail @15/12/10)
Preacher curl: 3 sets, 20lb 6-8 reps; fat grip
Cardio: 20min treadmill

- Cycle same as above

- Note:
AM fasting weight @ 215. Trying to hunt down body comp machine.
Row and rack pull with belt but no straps
Treadmill: 4sprint-2walk-4s-2w-4s-2w-2fast walk. max HR 155
 
-Macro: C106g/P218g/F63g; total cal 1900

-Shoulder/Tri
Machine shoulder press: 90x10, 115x10/8, 135x5; 90x15 drop 45x20
DB lateral raise: 30x10, 35x12, 45x10; 45-35-25-15x5 drop
Cable lateral raise: 30x15 3sets
Reverse pec deck: 150x6-8 3sets
DB reverse fly: 20xfail 3sets
BB shrug: 225x10, 275x10, 275x8, 135x15
Close-grip bb bench: 135x15, 185x12, 225x10, 225x8
Tri pushdown: 180x12, 210 (full)x10 - 2sets
Dips: 3 sets fail

-Pin next day

-Note - next day rest; 30min cardio
 
Macro: C178g/P217g/F73g; total cal 2140

No strength training today.
Cardio: 15min stairmaster; 15min max incline treadmill at 3mph

Pin: 100g Primo + 200Test E. Next pin on 1/7

Note: adjust future split - reduce push day to once per week. Pull and legs will be twice per week.
 
1/5 Macro: C129g/F69g/P164g; total cal 1800; No training

1/6
Macro: C123g/F40g/P247g; Total cal 1830

Back + accessory work
3 sets assisted pull up warm up
machine: iso-lateral high row
90x12; 135x10; 180x8; 180x8 drop 135x6 drop 90x8 drop 45x10
Front lat pull down
45x15; 70x10; 90x8; 90x8 with drop with 45 til fail (@15)
Cable pull down w/ neutral grip
140x10; 180x8; 200x6 drop 140x8 drop 70x12
DB row
100x8; 100x10; 110x8
Cable pullover
3 sets 60x fail (@ 15/12/12)
Bi: machine preacher (4 sets; eccentric contraction); EZ curls with fat grip 4 sets

Note: Body comp result for January:
weight: 214.3lbs
skt mu mass 92.2lbs
BF% 26
Next measurement at beginning of February
 
Last edited:
Take your time cutting and you’ll maintain, maybe even gain some muscle while on gear.
What I love about primo is you can cut calories, but still maintain your muscle.
 
Take your time cutting and you’ll maintain, maybe even gain some muscle while on gear.
What I love about primo is you can cut calories, but still maintain your muscle.
Absolutely. and Yes I am currently on cal deficit hopefully with primo i can reduce bf down. strength hasn't been affected which is pretty nice. This really is the first time I'm trying to cut properly...hopefully it leads to somewhere.

1/7
Macro: C98g/F60g/P196g; total cal 1733.

Leg - Quad only
Warm up: 5min bike + 2 sets leg ext
100 reps squat
3 sets 135x10 w/ 1min rest
3 sets 185x10 w/ 1.5min rest
2 sets 225x10 w/ 2min rest
2 sets 275x5 w/ 2min rest
2 sets 315x5 w/ 2.5min rest
Leg press
450x10-12 4 sets w/ 1min rest
Leg Ext
145x12, 190x12, 250x12, 280x10, 295x8
200 reps calf raises
10 min stationary bike

Pin: 100mg Primo/200mg Test E

Note: Still f-ing hate leg day
 
1/8
Macro: C133g/F61g/P222g; total cal 1952

Push day
Working set:
incline bb bench - 135x10, 185x10, 225x8, 225x6, 245x4
high cable fly 3 sets 10-12 reps; 4th set drop-set
low incline db press - 90x8, 100x8, 105x6, 105x6
incline machine press 3 sets 12-15 reps
machine shoulder press - 45x10, 70x8, 90x6, 90x5-drop 45x8
db lateral raise - 30x12, 40x10, + 2 drop sets (40-35-30-20-15 each 5 reps)
reverse pec deck fly 3 sets
BB shrugs 3 sets
triceps rope push down x 4 sets

1/9
Macro: C146g/F50g/P209g; cal 1882

Rest day: cardio 30min

Pin: 100mg primo

Note: contemplate adding var
 
1/10
Macro: C125g/F70g/P195g; cal 1915

Back - deadlift + some others
DL: 135x5; 185x5; 225x5; 275x5; 315x1; 335x1; 365x1
Assisted pull up 4 sets
BB hip thrust: 135x12; 185x10 - 3sets.
Cardio stationary bike 15min + stretch
 
1/11
Macro: C102g/F56g/P193g; total cal1676

Push day
Bench press: 6 sets (worked up to 275x1, 2 sets 225x10, and finished with 135 fail set)
incline plate-loaded press: 6 sets; reps from 10-12
cable fly 3 sets 20 reps
Decline press: 3 sets 12-15 reps
Shoulder press: 5 sets (up to 90 on each side, with 8-10 reps each set)
DB lateral raise: 4 drop sets (40-30-20-15lb)
Smith shoulder press: 1plate 3 sets, 8-10 reps
Dips 4 sets til fail
Triceps cable pushdown - v bar and rope. 3 sets each.

Pin: 150mg primo/200mg Test E

(Note: prefer pin primo twice vs. 3x per week. also noticed recently more pimples around chest and shoulder area. mood generally positive).

Q: would like to know how others deal with zits?
 
Q: would like to know how others deal with zits?
For me personally, I use low dose Accutane while on blast, otherwise my back and chest looks like I have chicken pocks
Accutane is hard on the liver though, make sure to add some liver support and stay away from alcohol. I use TUDCA for liver support myself.
 
For me personally, I use low dose Accutane while on blast, otherwise my back and chest looks like I have chicken pocks
Accutane is hard on the liver though, make sure to add some liver support and stay away from alcohol. I use TUDCA for liver support myself.
I'll definitely look into it. Thanks for the tips.

1/12
Macro: C125g/F39g/P208g; total cal 1704

Hams + cardio
stiff-leg DL: 4 sets of 8 with 135
seated hams curl: 4 sets; 8-10reps
"good girl" adductor: 4 sets 10-12 reps
"bad girl" abductor: 4 sets 10-12 reps
Seated calve raise: 100 reps total

Elliptical: 20min
 
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