NPP/Primo/Test Log

[Marly27]

Hey Fellas not a lot of logs around here so I thought I would start one. I've been trying to pack on size lately and am balls deep into my bulk, I have a nice stock of Alpha Pharma Primo, Alpha Pharma NPP, and Watson Test....so here it is.

Current Macros: 425c 90f 250p

Diet is healthy, quality foods. Farm raised meats for most part, and I only use 1 scoop of N2BM whey daily. Plenty of veggies and all that good stuff, I'm a healthy dude.

Stats: 5'9 185-190 depending on the day or time of day. Goal is size then end with a recomp.

Cycle:

500mg Test C weeks 1-20
900mg Primo Weeks 1-20
75mg ED NPP weeks 1-10
Aromasin 12.5mg ED
Prami .5mg ED

I have some AP anavar left I may run from weeks 10-20. Back pumps are crippling so if I do decide to use it it will be 60mg.

I also have some geno pens left, not really for GH these days but I've been running 3.6 IU post workout, I'll keep this up.

PCT:
TRT

I'll be upping the cals once the cycle kicks probably to around 4 k. After the first 10 weeks I'll start gradually dropping cals, so the tail end will be more of a recomp transitioning into my spring cut.

Before pics:

 

[Marly27]

Not sure why this didn't attach the first time

 

[gypsy469]

will be following along on this one for sure !!

 

[Marly27]

will be following along on this one for sure !!

Good to have you aboard brotha..

Day 1 and 2:

First pin yesterday..nothing to report yet.

Will have weight update tomorrow...Wednesdays and Saturdays I check weight, I should probably add that I do not write my programming, I have a strength coach that dials that in.

 

[Casca]

Don't mind hanging out myself to see how it goes for u!


Casca

The Green Machine

 

[Marly27]

Don't mind hanging out myself to see how it goes for u!


Casca

The Green Machine

Thanks bro...should be a fun ride.

I changed things up a bit and went with Anavar for the first 8 weeks to kick start things...going to be a sexy cycle.

Running 60mg ED, may bump to 80mg 100 is too much

 

[Cjohnson547]

Following! Looking forward to seeing your results

 

[Marly27]

Day 3: Deadliftsssss!!!

Deadlift

1x3 @ 315
1x3 @ 365
1xmax reps @ 405
(not sure on the number, once I couldn't control weight on the way down I moved to singles with 20 seconds rest between until failure)


Deficit Deadlifts (stand on a 45lb plate with each foot) 3x8-10 - moderate load (275# - higher next time)

Pullups, pronated 4x12 - unbroken, rest as needed (unweighted)

Pullups, supinated 3x6, weighted (13.6lb...fried from the 4x12)

5 rounds
pendlay row x 8 (135# weak but back was toasty)
rest :45
db pullover x 10 (60#...need to bump higher)
rest :90

4 rounds:
Glute ham raise x 10-12 weighted (5 kilos..need to bump this up)
bodyweight glute bridge x 20 (work on maximal extension, as this will start the process of unloading the hip flexors)
rest 1 min


Changed my cals a bit...added back in my 42g whey 72g branched cyclic dextrin PWO

 

[whiteboystomp]

Day 3: Deadliftsssss!!!

Deadlift

1x3 @ 315
1x3 @ 365
1xmax reps @ 405
(not sure on the number, once I couldn't control weight on the way down I moved to singles with 20 seconds rest between until failure)


Deficit Deadlifts (stand on a 45lb plate with each foot) 3x8-10 - moderate load (275# - higher next time)

Pullups, pronated 4x12 - unbroken, rest as needed (unweighted)

Pullups, supinated 3x6, weighted (13.6lb...fried from the 4x12)

5 rounds
pendlay row x 8 (135# weak but back was toasty)
rest :45
db pullover x 10 (60#...need to bump higher)
rest :90

4 rounds:
Glute ham raise x 10-12 weighted (5 kilos..need to bump this up)
bodyweight glute bridge x 20 (work on maximal extension, as this will start the process of unloading the hip flexors)
rest 1 min


Changed my cals a bit...added back in my 42g whey 72g branched cyclic dextrin PWO

I'm in to follow bro...bang it out!!

 

[Marly27]

Alright fellas...little update needed to set some things in stone here.

This is what the cycle will look like

Weeks 1-10:
300mg Test C (watson) week 1-10
75mg ED NPP (Alpha Pharma) week 1-10
100mg Anavar (AY and AP) Week 1-10
900 mg Primo Week 10-20

Weeks 10-20:
300mg Test C (watson) 10-20
700mg Tren ace (AP) week 10-20
700mg Masteron Prop (AP) week 10-20
900mg Primo (AP) Week 10-20

Polish:

MTR (AY) not sure on dose yet but 3-4 weeks total..most likely 3.

Prami and Aromasin throughout



Will have update on gym sesh later...just wanted to get this set in stone.

 

[Casca]

Get that dosing correct bro for the mtr, heard that shit is STRONG, I have 10mls also from ay. I will wait til I have more experience for sure!


Casca

The Green Machine

 

[beast_gunz]

Alright fellas...little update needed to set some things in stone here.

This is what the cycle will look like

Weeks 1-10:
300mg Test C (watson) week 1-10
75mg ED NPP (Alpha Pharma) week 1-10
100mg Anavar (AY and AP) Week 1-10
900 mg Primo Week 10-20

Weeks 10-20:
300mg Test C (watson) 10-20
700mg Tren ace (AP) week 10-20
700mg Masteron Prop (AP) week 10-20
900mg Primo (AP) Week 10-20

Polish:

MTR (AY) not sure on dose yet but 3-4 weeks total..most likely 3.

Prami and Aromasin throughout



Will have update on gym sesh later...just wanted to get this set in stone.

Daaaaaaang I'm feeling this cycle! Looks like what I'm shooting for in April! Definitely following!

 

[Marly27]

Get that dosing correct bro for the mtr, heard that shit is STRONG, I have 10mls also from ay. I will wait til I have more experience for sure!


Casca

The Green Machine

I have mad respect for MTR for sure. I ran a short 10 day run just to get bloods mid way. Liver values were elevated but wasn't too bad. I ended up tossing it tho..too much EO..didn't react well to it.

What does AY use for a carrier for MTR?



Here it is tho day 4: Chest

This was a doozy...

CG Bench

1x3 @ 200
1x3 @ 225
1xmax reps @ 255 (got stuck after 6...not my best)

then 2x15 @ 155 (cake walk)

5 rounds:
low incline db fly x 8-10 (about 30 degree angle) (35# need to go heavier next time)
rest 1 min
dips x 5, weighted (45lb plate...started to fail at 4 and 3 after set 3..did some rest pause to hit 5)
rest 1 min
ring pushups x 12-15 (after second set had to hit rest pause...was doing these at a bit of a decline due to the length of rings..had to put feet on a platform...home gym lol...15 throughout)
rest 2 min

Chest pretty shot at this point

BB floor press 4x10 (135# throughout..need to possibly go heavier..last one to two reps were pretty sheisty and last one was basically failure but chest was shot)

pushups - 75 for time (6:53 LOL...push-ups are a strong point for me...goes to show that chest was finished)

superset
alt db curl 4x8 each arm (40#, need 45 or 50s next time)
2 arm db skull crusher 4x12-15 (35, 30, 25, 20...good night sweet prince)

 

[gypsy469]

Damn bro, you are killing it ! Keep it up !! 200 pounds lean would be awesome !!!! you getting on the gain train ? CHOOO CHOOO !!!!!!!

 

[snackmachine]

Marly getting' jacked!

 

[Marly27]

Day 5..Legs

Squats
5 reps @ 235
5 reps @ 275
Amrap @ 310 (7-gotta bring this up)

2x20 @ 135

Alternate barbell reverse lunge 4x8 each (#135-weak glutes..gotta get stronger here)

5 rounds
8 RDL (#225)
rest :45
8 step ups each leg (#35)
Rest :90

3 rounds
Row 500
40 bodyweight squats
5 hang power clean 155#

 

[Marly27]

Day 6: Tomorrow will be rest. Then I will be back on my M/T/Th/F split with Saturday being a cardio grinder.

Military Press
3 reps @ 115
3 reps @ 135
max reps @ 150 (banged out 7..would have liked to see 10)

EMOM 10 - 2 push press + 1 push jerk @ 155 (ouch...kept it together...I'm sure I'll be seeing this again but with more weight)

5 rounds:
max unbroken hspu (cut the set 1 short of failure, try to not hit failure) (5/5/4/4/3...I'm usually much stronger here, shoulders little toasty from the beginning portion of workout)
rest 1 min
70# kb swing overhead x 15-20 (all sets 20 reps unbroken...heavier maybe..it was brutal)
rest 1 min
bent over rear db laterals x 15 (#15 - need to go heavier)
rest 4 min


Tabata Mash up: (#7.5 - Need to go heavier here)
8 rounds:
:20 db side laterals
:10 rest
:20 2 arm db upright row
:10 rest

Standing Calf Raise 8x8 - #205 - 1 minute rest (hitting calf work twice a week...lagging body part. Next week will be done on squat and dead lift day)

I've been hitting 10IU of generic GH post workout. Just ordered a kit from DS along with some drol to run with my tren portion. Looking a lot leaner today and weight is down, but definitely noticing a bit of water retention. Today I noticed a little bit of difference in the gym, seems like recovery is getting better...could be placebo who knows only 6 days in. May need to up cals soon, will see what the coming weeks bring.

 

[gypsy469]

like the kettle ball addition. wish our gym had some, keep killing it bro !!

 

[curtisvill]

i am in for this. i love the workouts. i use a lot of the movements you are doing and it helps with strength as well as mobility. keep killing it bro.

 

[Marly27]

Day 7: Rest Day

Here's an update shot, I'll do these weekly.

 

[Eugene_is_Brown]

hey bro. thx for your log.

btw, i have used bayer primo once in the past and it was really really thick. once i shoot that, its almost as if you cant move that muscle...
now I recently purchased alpha pharma primo like you and i gotta say it is not thick.. it is like water if you know what o mean. bayer primo was like sticky glue wheras alpha primo is like water.
is your alpha primo like water as well? i was wondering if this is just how alpha primo is...
thanks man.

 

[Marly27]

hey bro. thx for your log.

btw, i have used bayer primo once in the past and it was really really thick. once i shoot that, its almost as if you cant move that muscle...
now I recently purchased alpha pharma primo like you and i gotta say it is not thick.. it is like water if you know what o mean. bayer primo was like sticky glue wheras alpha primo is like water.
is your alpha primo like water as well? i was wondering if this is just how alpha primo is...
thanks man.

Yeah, I like it better than Bayer for this reason. AP is painless.

 

[gypsy469]

pictures are looking good bro ! keep killing it !!

 

[Marly27]

Day 8: SQUATS AND NUMB HANDS......fuggin generics bro

Squats

5 reps @ 275
3 reps @ 310
max reps @ 345 (4 reps, shoulda hit 5 or 6 but I was at a fucking globo gym...no spot and I can't bail or I get kicked out)

Front Squats 2x15-20 @ 135 (20 each time but fuck this is my weakness. Not structurally built for these, my hips over compensate and tilt my pelvis forward, also my lats are tight...causing too much strain on the wrist from coming forward...gotta get better.)

Alt bb reverse lunge 4x8 each leg (2 plates each side....fucking globo gym again. The 1 squat rack is taken so I get stuck on the fucking smith...never again...legs did get nice and toasty tho ...)

5 rounds:
BB good morning x8 #155
rest 1 min
heavy russian KB swing x 15 #70
rest 1 min
step ups x 8 each leg #45
rest 2 min

AB sprints
6 rounds:
:20 max effort
1 min recovery

6x6 Standing Calf Raise (#280)

Wanted to get more creative with calves but ran out of time...this is why I don't go to the gym with people..I get stuck on their clock..

Hands are numb brooo sooo numbbbbbbb. At least I know my generics are g2g

 

[curtisvill]

I hate numb hands.


Sent from my iPhone using Tapatalk

 

[Marly27]

Day 9: Chest aka Pump City..

CG Bench

5 reps @ 210
3 reps @ 240
max reps @ 270 (6 total)

flat db bench 3x15-20 (no failure) with 55's (20, 16, 15)

5 rounds:
ring dips x 10
rest 1 min
low incline db fly x 8-10 (#40's)
rest 1 min
hand release pushups x 15
rest 2 min

(This circuit slaughtered chest, ring dips are a bitch)

max pushups in 1 minute

rest 4 min

max pushups in 1 minute

superset
BB curl 4x8 (#105)
overhead ring triceps extension (like TRX) 4x15-20 (20's..shit burns)

 

[Marly27]

Day 10: REST

Well I made up my mind...and this may change some things on my cycle a little bit. I will be doing a show in 2015, not sure how far out yet. Could be July and in that case my cycle stays its course and all I have to do is finish, cut, then prep. Could be sooner, coach will be looking into it today but I am stoked!!! It will be Men's Physique. My contest prep will most likely be simple...test/AI/Nolva/Mast/Anavar...something like that.

 

[Marly27]

Day 11: Deadlifts...heavy fucking deadlifts!

Deadlift

5 reps @ 340
3 reps @ 385
max reps at 430 (5 reps unbroken...nice)

Snatch Grip Deads 2x10 - nothing too heavy here, focus on keeping lats engaged and spread for width (#225)

Weighted pullups 4x5, then 1xfailure at bodyweight (#35 KB)

one arm db deadstop row 4x8 eah arm (each rep begins from full stop on floor) (#60)

4 rounds:
pendlay row x 8 (heavier than last week) (#155)
rest :45
db pullover x 10 (#70)
rest :90

GH raise 4x8-10 weighted (#25)

 

[gypsy469]

Killing it bro !!! Lots of sets after the deadlifts, says a lot. deadlifts are brutal enough on their own. Then come behind them with multiple sets, and multi round super set style routine makes it even harder. How much rest in between sets?

what is your total calorie intake on exercise day like this?

Do you do cardio after all of this also ?

 

[Marly27]

Killing it bro !!! Lots of sets after the deadlifts, says a lot. deadlifts are brutal enough on their own. Then come behind them with multiple sets, and multi round super set style routine makes it even harder. How much rest in between sets?

what is your total calorie intake on exercise day like this?

Do you do cardio after all of this also ?

Cals are the same 425c 90f 250p...after tomorrows workout I'll do a refeed..1000c about 50f or less and 240p

I try not to increase cals..although I'm bulking I still not fat gain minimal. So basically I slowly increase cals..when I increase there is always some fat gain + weight gain..then weight seems to be somewhat constant and I lean out...I don't know if I will up the cals again we will see, seems to be working out fine just where I'm at for my goals.

I road bike to the gym and back..that is my cardio for now. So it's about 20 minutes total 4 x a week. Plus I play with my dog an hour a day. She's on a nice little exercise regimen too, ussually 30 minutes or so of sprints depending on how she feels and a walk. I'm about 31 weeks out right now, so the goal is just mass.

 

[Marly27]

Day 12: Shoulders and Carbs

Military press
5 reps @ 125
3 reps @ 140
max reps @ 155 (7)

EMOM 10 - 2 push press @ 165 (ouch)

5 rounds:
max unbroken hspu (goal is more than last week) (8,6,6,6,6,6)
rest 1 min
kb snatch 53# x 12 each arm (these were a bitch)
rest 1 min
band pull apart x 50 (burner)
rest 3 min


Tabata mash up:
8 rounds:
:20 hand release pushups
:10 rest
:20 db side laterals (#15)
:10 rest

 

[Marly27]

Day 13: rest or abs....abs bruh

Saturdays will be workout days starting this week.

Today I just did some heavy GHD abs, followed by 8x8 hanging L sits or lifts or whatever they're called...they got did up.

Then finished them off with BW GHD to failure


Upping Macros to 450c 100f 250p. 3700 cals total.

 

[Marly27]

Day 14: nice cardo sesh

Here's some update shots

 

[instant.muscle]

well done, look like ur putting on mass while staying lean, which is incredible.

How are u liking the NPP?

 

[bulldog333]

Good work bro keep it up

 

[Marly27]

well done, look like ur putting on mass while staying lean, which is incredible.

How are u liking the NPP?

I love it man. I actually do not find it to be "wet". It doesn't dry me out like something like winny. But it's smooth, sleep is awesome, just feeling good getting strong.

Little update:
I dropped the anavar and replace it with anadrol. I have a little under 7 weeks left on this bulk. Then I'll be getting 8 weeks off before running my cut cycle for contest prep.

Also dropped primo since I'll need that for prep.

I don't like changing last minute but goals changed so I'm adapting.

Everything going well. Day 5 on anadrol 100mg. Appetite is slightly suppressed and I hated the first few days of it but body is adjusting now.

Saving the anavar for kick start during the prep. I'll log that whole prep as well.

 

[Marly27]

Good work bro keep it up

Thanks bro

 

[gypsy469]

Can really tell a difference in your back, keep killing it bro. I am anxious to see pics a month from now !!

 

[Wetworks]

Looking good Marly. Can see you're leaning out everywhere awesome!

 

[Marly27]

Day 15: Squats...and....deload? NO SQUATS AND CALVES!!!!!! SMASH!!!!

Calf slaughter sesh
Standing calves 5 sets of 4-6
8 sets of 8
BW burnouts

Squats - deload week - you can push the accessory movements, but no failure at all this week

5x5 @ 225

Alt bb reverse lunge 4x10 each leg

EMOM 20 (5 rounds of the below)

1 - heavy goblet squats x 8

2 - box jumps x 10

3 - AB 10 cal

4 - good morning x 10

finish with 10 min low intensity cardio of your choice - even walking is fine

Starting to push calves and hit them much more frequent. I think back to my stubborn bodyparts...everyone I built by hitting them more frequently..so time to get the calves up. My dad has some large calves so no reason I can't.

 

[Marly27]

Day 16: Deload and some serious back pumps

CG Bench
5x5 @ 185


EMOM 10
5 incline db press - heavy, but remember its deload week, no failure

4 rounds:
25 kb swing overhead
25 hand release pushups

Superset
barbell curl 4x10-12
db skull crusher 4x8-10

 

[Marly27]

Day 17: Rest

Weighed myself this morning...191.6 up about 8 pounds since starting this cycle.

Back pumps are getting intense

 

[jp4355]

Hey Bro, I just got done Reading your Work-outs.
They look Excellent, I like the Tabata's, I do them a lot when I'm Cutting, and don't have time to go and do some Sprint's.

For those Var Back Pumps, how much Taurine are you doing ?
I usually do 6 Grams a Day, but if I was doing 100 Mg of Var, I would Boost it to over 10 Grams................................ JP
P.S.
Keep up the Good Work.

 

[Marly27]

I actually have not been taking taurine. I'll start that at 10g tomorrow.

 

[Wetworks]

I actually have not been taking taurine. I'll start that at 10g tomorrow.

Damn I don't know how man. I am taking taurine and I had to lower my dose to 20mg ed because it wasn't even helping

 

[Marly27]

Damn I don't know how man. I am taking taurine and I had to lower my dose to 20mg ed because it wasn't even helping

Idk I used it once and it never did shit. So I just kind of deal with it lol.

 

[spartastuff]

What happened to the log? Heart exploded?

 

[Itsthework]

Dude, you are killing this.

Very nice, especially as lean as you are. I wish I started when I was young and could "live" lean.

Go Brother.

ITW

 

[Kman61]

I have a log running called Primo update. Very similar but I am not using NPP. Keep it strong!