Captain Canuck
Stats
-Age 38, height 5.11, and ½ but I think I am closer to 6’feet
-Current weight 192 lbs.
-Approximate body fat percent---13%
-Work I am an owner of a small businesses and I go in to work always in the afternoon some times in the morning. Most of the times I will finish say around 8:00 or 9:00 mp
-Sleep schedule---I usually go to bed around 11:00 mp and wake up most times between 7 and 8 o’clock am. -Get as much sleep as possible, 9-10 hours
Supplements
- Por- Rated Protein powder total carbs 4g
-Hela-Force capsule [for protecting the liver] two times a day when on cycle once a day when off cycle.
- Vitamin C 500 once a day
-Omega -3 and Flaxseed oil
-B-Complex vitamin once a day
-Daily multivitamin vitamin once a day
-Glucosamine 3 times a day
-Vitamin E 400 I.U.
1. My training experience is off and on for the last 18 years. But in the last 5 years I’ve been training hard and not cutting a lot of corners. I work out for 2 hr 5 times a week.
2. The last two years I have followed the 12-Week Mass-Building Workout program! And the My Mass Gaining Program! As a guide and I’ve done other work out but the 12 week mass building seems to do a good job for me plus I like the program.
Here is the program----- By: Nathan Underhill
Bulking phase weeks 1--8
Chest (11 sets)
Barbell bench press 4 sets
incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell fly’s 2 sets
Back (12 + sets)
Chins do as many sets until you reach 30 reps
Barbell rows 4 sets
close grip chins 3 sets
Deadlights 4-5 sets
Legs (13-16 sets)
Squats 4-6 sets 6-12 reps
Leg curls 3 sets
Leg ext 2-3 sets
Standing calves 4 sets
Shoulders (12-14 sets)
Barbell shoulder press 4 sets
Arnold presses 4 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets
Biceps (8 sets)
Barbell curl 3 sets
Preacher curl 3 sets
Seated dumbbell curl 2 sets
Triceps (10-12 sets)
Close-grip presses 4 sets
Overhead tri ext 4 sets
Reverse press down 2-4 sets
.
Bulking phase weeks 8-12
Biceps
Barbell Preacher curl (don't use EZ curl bar) 3 sets
Reverse preacher curl (EZ curl bar) 3 sets
1 arm dumbbell preacher curl 2-3 sets
Triceps
Incline close-grip bench press 4 sets
Seated overhead tri ext 4 sets
reverse overhead tri ext 4 sets (awkward, but effective)
Legs
Squats 5 sets 8 reps or less increase weight on each set
Hack squats 3 sets 8 or less feet close together and pointing out
Leg curls 3 sets 8, 6, 4
Chest
Barbell bench press 3 sets
Incline barbell bench press 3 sets
Decline barbell bench press 3 sets
Incline dumbbell flies 2 sets
Back
Chins 30 reps total
Barbell rows 4 sets (try doing some with palms facing away)
Deadlights 4 sets
Shoulders
Barbell shoulder press 3 sets
Arnold presses 3 sets
Upright rows 3 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets
This is a breakdown of my meals and the timing of the meals. -Eat every 2-3 hours. First I get up and go to the gym at 7:30 am run for 45 min.
1. Protein shakes one scoop with a cup of skin milk at around 8:30am after my Run.
First meal is at 10:00 am.
1. 8 egg whites
2. One slice of wheat bread with a little peanut butter
3. One cup of oatmeal with organic syrup
4. one glass of orange juice
Meal two is at 12:00 mp
1. One chicken Brest with a little souse and one bundle of wheat pasta.
2. One bottle of water
3. One cup of green vegetables
4. One cup of brown rice
Work out!
Meal 3 is at 1:30pm
1. Protein shakes one scoop with a cup of skin milk
2. One cup of oatmeal
3. One bottle of water
Meal 4 is at 3:30pm
1. One can of tuna
2. Chicken Brest
3. one bottle of water
4. One cup of green vegetables
Meal 4 is at 5:30pm
1. Protein shakes one scoop with a cup of skin milk
2. Chicken Brest
3. one bottle of water
4. one orange
5. ½ cup of tomato’s
Meal 5 is a snack 7:30pm
1. Chicken Brest
2. Protein shakes one scoop with a cup of skin milk
3. one bottle of water
4. One cup of green vegetables
Meal 6 is a snack 9:45pm
1. One can of tuna
I have never change my meals in two years so if you do change then pin I hope it’s not to dramatic.
2. One bottle of water
3. One cut of cottage cheese
4. two teaspoons of yogurt blended with the cottage cheese
AAS history
1. My first AAS was at the age of 22 the cycle was QV Deca 200mg and Sustanon 250mg witch I shot in my buttocks once a week and I did it for 8 weeks. My growth was about 20 lbs. The down side was I never new about PCT so I lost a lot and one time my right shrunk on the right quad.
It scared the scrap out of me. When I went to the doctor’s office the first thing that he asks me was “Did you take AAS” I did not know what to say so I told him no but he new.
From that day on I always took my PCT but I really have never recovered from the side affect of my leg. That’s what happened when you take AAS with out researching. I told my self never again with out PCT.
2. My second cycle was 2 years later and I took QV Deca 300 mg and Test E with Winstrol 50 mg ed for 4 weeks this was in the 6th to the 10th week with pct after 2 weeks. My growth was about 30 to 35 lbs
I was really happy with that cycle!
3. 3rd Cycle was at the age of 28 and was a 12 weeks cycle. It contained Deca Durabolin 400 mg a week witch I shot in my chest and shoulders for the first time also 500 mg a week of Sust 250 and Winstrol 50 mg ed for 6 weeks
4. 4. My fourth cycle was the same as the 3rd one only difference was a 10 week cycle and the Winstrol was for 4 weeks
5. 5th Cycle was at the age of 34 but at this time I really was not working out that good slacked off a lot! I was working too much and did not want to dedicate my self to that life style. I just wanted to make money! That time in my life was hard I forgot about my family and my life around me.
It was selfish of me and it was also hard on my family too. I was never home! Always out and did not spend a lot of time with the ones I loved. All I know is that Money will make you do things that you regret!
I did test 500mg a week with deca at 300mg a week and novla 10mg ED through the cycle.
I gained about 10 lbs and after 2 weeks I did HCG for the first time at 500 EOD for two weeks. After discontinuance, of HCG I did Clomid at 100 a day and Nolvadex at 20 a day.
6. 6th cycle was at the age of 36 when I decided to get serious about working out again and the family was in good shape!
My cycle was QV Deca at 200 mg and Test E at 250 mg also EQ and I did Sust at 250mg. I think this was my best cycle and I gained about 25 lbs but I did not lose that much and I was extremely happy with the results. After did PCT.
6. In the last two years I have done 2 cycles both Test E at 750mg and deca at 200mg with Novla at 10 mg ed after I did my pct.
“That’s it thank god I am finished”
If I have make any grammar or spelling mistakes oh well!
Oh if I have left anything out please PM me Pincrusher thanks!!!
Stats
-Age 38, height 5.11, and ½ but I think I am closer to 6’feet
-Current weight 192 lbs.
-Approximate body fat percent---13%
-Work I am an owner of a small businesses and I go in to work always in the afternoon some times in the morning. Most of the times I will finish say around 8:00 or 9:00 mp
-Sleep schedule---I usually go to bed around 11:00 mp and wake up most times between 7 and 8 o’clock am. -Get as much sleep as possible, 9-10 hours
Supplements
- Por- Rated Protein powder total carbs 4g
-Hela-Force capsule [for protecting the liver] two times a day when on cycle once a day when off cycle.
- Vitamin C 500 once a day
-Omega -3 and Flaxseed oil
-B-Complex vitamin once a day
-Daily multivitamin vitamin once a day
-Glucosamine 3 times a day
-Vitamin E 400 I.U.
1. My training experience is off and on for the last 18 years. But in the last 5 years I’ve been training hard and not cutting a lot of corners. I work out for 2 hr 5 times a week.
2. The last two years I have followed the 12-Week Mass-Building Workout program! And the My Mass Gaining Program! As a guide and I’ve done other work out but the 12 week mass building seems to do a good job for me plus I like the program.
Here is the program----- By: Nathan Underhill
Bulking phase weeks 1--8
Chest (11 sets)
Barbell bench press 4 sets
incline barbell bench press 3 sets
Decline barbell bench press 2 sets
Incline dumbbell fly’s 2 sets
Back (12 + sets)
Chins do as many sets until you reach 30 reps
Barbell rows 4 sets
close grip chins 3 sets
Deadlights 4-5 sets
Legs (13-16 sets)
Squats 4-6 sets 6-12 reps
Leg curls 3 sets
Leg ext 2-3 sets
Standing calves 4 sets
Shoulders (12-14 sets)
Barbell shoulder press 4 sets
Arnold presses 4 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets
Biceps (8 sets)
Barbell curl 3 sets
Preacher curl 3 sets
Seated dumbbell curl 2 sets
Triceps (10-12 sets)
Close-grip presses 4 sets
Overhead tri ext 4 sets
Reverse press down 2-4 sets
.
Bulking phase weeks 8-12
Biceps
Barbell Preacher curl (don't use EZ curl bar) 3 sets
Reverse preacher curl (EZ curl bar) 3 sets
1 arm dumbbell preacher curl 2-3 sets
Triceps
Incline close-grip bench press 4 sets
Seated overhead tri ext 4 sets
reverse overhead tri ext 4 sets (awkward, but effective)
Legs
Squats 5 sets 8 reps or less increase weight on each set
Hack squats 3 sets 8 or less feet close together and pointing out
Leg curls 3 sets 8, 6, 4
Chest
Barbell bench press 3 sets
Incline barbell bench press 3 sets
Decline barbell bench press 3 sets
Incline dumbbell flies 2 sets
Back
Chins 30 reps total
Barbell rows 4 sets (try doing some with palms facing away)
Deadlights 4 sets
Shoulders
Barbell shoulder press 3 sets
Arnold presses 3 sets
Upright rows 3 sets
seated laterals 2-3 sets
Bent over laterals 2-3 sets
This is a breakdown of my meals and the timing of the meals. -Eat every 2-3 hours. First I get up and go to the gym at 7:30 am run for 45 min.
1. Protein shakes one scoop with a cup of skin milk at around 8:30am after my Run.
First meal is at 10:00 am.
1. 8 egg whites
2. One slice of wheat bread with a little peanut butter
3. One cup of oatmeal with organic syrup
4. one glass of orange juice
Meal two is at 12:00 mp
1. One chicken Brest with a little souse and one bundle of wheat pasta.
2. One bottle of water
3. One cup of green vegetables
4. One cup of brown rice
Work out!
Meal 3 is at 1:30pm
1. Protein shakes one scoop with a cup of skin milk
2. One cup of oatmeal
3. One bottle of water
Meal 4 is at 3:30pm
1. One can of tuna
2. Chicken Brest
3. one bottle of water
4. One cup of green vegetables
Meal 4 is at 5:30pm
1. Protein shakes one scoop with a cup of skin milk
2. Chicken Brest
3. one bottle of water
4. one orange
5. ½ cup of tomato’s
Meal 5 is a snack 7:30pm
1. Chicken Brest
2. Protein shakes one scoop with a cup of skin milk
3. one bottle of water
4. One cup of green vegetables
Meal 6 is a snack 9:45pm
1. One can of tuna
I have never change my meals in two years so if you do change then pin I hope it’s not to dramatic.
2. One bottle of water
3. One cut of cottage cheese
4. two teaspoons of yogurt blended with the cottage cheese
AAS history
1. My first AAS was at the age of 22 the cycle was QV Deca 200mg and Sustanon 250mg witch I shot in my buttocks once a week and I did it for 8 weeks. My growth was about 20 lbs. The down side was I never new about PCT so I lost a lot and one time my right shrunk on the right quad.
It scared the scrap out of me. When I went to the doctor’s office the first thing that he asks me was “Did you take AAS” I did not know what to say so I told him no but he new.
From that day on I always took my PCT but I really have never recovered from the side affect of my leg. That’s what happened when you take AAS with out researching. I told my self never again with out PCT.
2. My second cycle was 2 years later and I took QV Deca 300 mg and Test E with Winstrol 50 mg ed for 4 weeks this was in the 6th to the 10th week with pct after 2 weeks. My growth was about 30 to 35 lbs
I was really happy with that cycle!
3. 3rd Cycle was at the age of 28 and was a 12 weeks cycle. It contained Deca Durabolin 400 mg a week witch I shot in my chest and shoulders for the first time also 500 mg a week of Sust 250 and Winstrol 50 mg ed for 6 weeks
4. 4. My fourth cycle was the same as the 3rd one only difference was a 10 week cycle and the Winstrol was for 4 weeks
5. 5th Cycle was at the age of 34 but at this time I really was not working out that good slacked off a lot! I was working too much and did not want to dedicate my self to that life style. I just wanted to make money! That time in my life was hard I forgot about my family and my life around me.
It was selfish of me and it was also hard on my family too. I was never home! Always out and did not spend a lot of time with the ones I loved. All I know is that Money will make you do things that you regret!
I did test 500mg a week with deca at 300mg a week and novla 10mg ED through the cycle.
I gained about 10 lbs and after 2 weeks I did HCG for the first time at 500 EOD for two weeks. After discontinuance, of HCG I did Clomid at 100 a day and Nolvadex at 20 a day.
6. 6th cycle was at the age of 36 when I decided to get serious about working out again and the family was in good shape!
My cycle was QV Deca at 200 mg and Test E at 250 mg also EQ and I did Sust at 250mg. I think this was my best cycle and I gained about 25 lbs but I did not lose that much and I was extremely happy with the results. After did PCT.
6. In the last two years I have done 2 cycles both Test E at 750mg and deca at 200mg with Novla at 10 mg ed after I did my pct.
“That’s it thank god I am finished”
If I have make any grammar or spelling mistakes oh well!
Oh if I have left anything out please PM me Pincrusher thanks!!!
