youth
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sorry if you've already read this but i thought a beter title might get it more attention. cheers
Age 23
2) 98kg 12-9%bf 5 ft 11.
3) Years of Consistant Training experience- 5
4) Previous Cycle experience- 1 cycle, 12 weeks.
1-12 Test E 500mg/wk ( Inject 2 x Per Week)
1-4 Dbol 40mg/ed
10-14 Anavar 50mg/ed
pct
14-15 Clomid 75mg/ed
15-16 Clomid 50mg/ed
5) Training routine and Diet- .
Mon- Chest- upper dumbbell press 2 sets 6-8 reps to failure plus 3 reps assisted, then drop down in weight for another 3 assisted reps.
Flyes super-set with guillotine press. 2 sets, 6 reps to failure plus 3 reps past failure on each exercise. sometimes negative reps added in after assisted reps.
Dips super-set with narrow grip press ups- to failure plus 3 assisted reps on each exercise.
Wednesday- Back and shoulders
2 sets of Wide grip chins to failure plus couple of assisted reps and two negatives.
2 sets of Pullovers super-set with narrow grip lat pull down. 6-8 reps on each plus 2-3 forced reps.
2 sets Bent over barbell row 6-8 reps plus forced reps, drop weight down a few kg for another 4 reps.
2 sets shrugs super set with upright row. 10-20 reps on shrugs 6-10 plus 3 forced reps on upright row.
2 sets seated lat raise 8 reps plus 4 forced reps super-set with behind the neck barbell press for 6 reps with 3 forced and 2 negative reps.
Friday- Legs
2 sets Quad raise super-set with leg press or squat. 8-10 reps to failure on quad raises plus 4 forced reps, 4 reps to failure on legs press plus 4 forced reps.
3 sets hamstring curls, 10-20 reps to failure plus 3 forced reps.
2/3 sets of either squat of leg press depending on which was done earlier in the session. 6-10 reps plus 2 reps past failure.
Saturday- Arms
Barbell curls 2 sets. 4 reps plus 3 past failure followed by two negative reps then a static hold for 10 seconds
preacher Wide grip ez bar curls same reps and sets as previous exercise, if able.
hammer curls 2 sets, 6-8 reps plus 2-3 reps past failure.
Dips 2 sets to failure plus 3 assisted reps.
skull crushers 2 sets, 6-8 reps plus 2-3 past failure then two negatives.
tricep flares 2 sets, 6-8 reps 2-3 past failure then drop the weight by a few kg an go for another 3-4 assisted reps.
will rest then for two days an resume training starting back with chest on Tuesday. I throw in hit intensity sprints for about 15 mins about 3 times a week. Sometimes some tire flipping and strongman training. Abs go in about 3 times a week depending on what shape they're in.
Diet- 300-400g of carbs on training days timed manly around my training session. ie 2 hours before the session have a good feed. Two slices brown bread with 6 egg whites 3 yolks. 200g oats blended with berries a couple of scoops of protein shake.
1 hour before training protein shake with a scoop of fine ground oats. half a red grapefruit.strong cup of coffee.
half hour before training homemade stimulant drink. Caffeine taurine etc.
post work out 25g dextrose 50g maltodextin 2 bananas. 20mins later protein shake.
post work out meal shit load of turkey veg an sweet potato or rice. or will have another 100g of oats if I???m not having rice.
l 1 hour after this more turkey chicken fish or eggs with around another 50g of slow release carbs. Will then eat at 2 hour intervals throughout the rest of the day . good portions of turkey, fish of chicken an veg maybe a few almonds aswell. ZMA's hour before bed just before bed casein protein shake with couple of egg white thrown in.
On none training days will only eat about 100g of carbs same sort of protein intake i.e good portion meets every couple of hours an a few shakes along with a load of veg.
supplements ZMA's, multivits, fatty oils, green tea, creatine, HMB, shakes
Cycle goals. bulk up add another 10-15 kg.
My cycle aims are to add on some good size. Try and maintain as much of this size as possible then some good time after PCT begin to lean down and stay at a good solid size.
The cycle I plan to do is the same as my previous one. However, I do have a few questions aboput how the make the most of it.
1-12 Test E 500mg/wk ( Inject 2 x Per Week)
1-4 Dbol 40mg/ed
10-14 Anavar 50mg/ed
pct
14-15 Clomid 75mg/ed
15-16 Clomid 50mg/ed
One question is with regards to leaning down before a cycle. For instance as I am no doubt going to grow whilst on the cycle should I ensure that I am good and lean with body fat nice and low before starting cycle. Or should I try an stack on as much size as possible before I start my cycle. But if I do this I won???t be very lean when I begin as I obviously will have added a noticeable amount of body fat in doing so. So which would you recommend?
Also is it really worth running the anavar toward the end of the cycle? Is this putting too many compounds into the equation? Or will it help bridge the gap between coming off the test e and the PCT? And perhaps harden up my gains?
Sorry if iv missed anything. Would appreciate any advice
Age 23
2) 98kg 12-9%bf 5 ft 11.
3) Years of Consistant Training experience- 5
4) Previous Cycle experience- 1 cycle, 12 weeks.
1-12 Test E 500mg/wk ( Inject 2 x Per Week)
1-4 Dbol 40mg/ed
10-14 Anavar 50mg/ed
pct
14-15 Clomid 75mg/ed
15-16 Clomid 50mg/ed
5) Training routine and Diet- .
Mon- Chest- upper dumbbell press 2 sets 6-8 reps to failure plus 3 reps assisted, then drop down in weight for another 3 assisted reps.
Flyes super-set with guillotine press. 2 sets, 6 reps to failure plus 3 reps past failure on each exercise. sometimes negative reps added in after assisted reps.
Dips super-set with narrow grip press ups- to failure plus 3 assisted reps on each exercise.
Wednesday- Back and shoulders
2 sets of Wide grip chins to failure plus couple of assisted reps and two negatives.
2 sets of Pullovers super-set with narrow grip lat pull down. 6-8 reps on each plus 2-3 forced reps.
2 sets Bent over barbell row 6-8 reps plus forced reps, drop weight down a few kg for another 4 reps.
2 sets shrugs super set with upright row. 10-20 reps on shrugs 6-10 plus 3 forced reps on upright row.
2 sets seated lat raise 8 reps plus 4 forced reps super-set with behind the neck barbell press for 6 reps with 3 forced and 2 negative reps.
Friday- Legs
2 sets Quad raise super-set with leg press or squat. 8-10 reps to failure on quad raises plus 4 forced reps, 4 reps to failure on legs press plus 4 forced reps.
3 sets hamstring curls, 10-20 reps to failure plus 3 forced reps.
2/3 sets of either squat of leg press depending on which was done earlier in the session. 6-10 reps plus 2 reps past failure.
Saturday- Arms
Barbell curls 2 sets. 4 reps plus 3 past failure followed by two negative reps then a static hold for 10 seconds
preacher Wide grip ez bar curls same reps and sets as previous exercise, if able.
hammer curls 2 sets, 6-8 reps plus 2-3 reps past failure.
Dips 2 sets to failure plus 3 assisted reps.
skull crushers 2 sets, 6-8 reps plus 2-3 past failure then two negatives.
tricep flares 2 sets, 6-8 reps 2-3 past failure then drop the weight by a few kg an go for another 3-4 assisted reps.
will rest then for two days an resume training starting back with chest on Tuesday. I throw in hit intensity sprints for about 15 mins about 3 times a week. Sometimes some tire flipping and strongman training. Abs go in about 3 times a week depending on what shape they're in.
Diet- 300-400g of carbs on training days timed manly around my training session. ie 2 hours before the session have a good feed. Two slices brown bread with 6 egg whites 3 yolks. 200g oats blended with berries a couple of scoops of protein shake.
1 hour before training protein shake with a scoop of fine ground oats. half a red grapefruit.strong cup of coffee.
half hour before training homemade stimulant drink. Caffeine taurine etc.
post work out 25g dextrose 50g maltodextin 2 bananas. 20mins later protein shake.
post work out meal shit load of turkey veg an sweet potato or rice. or will have another 100g of oats if I???m not having rice.
l 1 hour after this more turkey chicken fish or eggs with around another 50g of slow release carbs. Will then eat at 2 hour intervals throughout the rest of the day . good portions of turkey, fish of chicken an veg maybe a few almonds aswell. ZMA's hour before bed just before bed casein protein shake with couple of egg white thrown in.
On none training days will only eat about 100g of carbs same sort of protein intake i.e good portion meets every couple of hours an a few shakes along with a load of veg.
supplements ZMA's, multivits, fatty oils, green tea, creatine, HMB, shakes
Cycle goals. bulk up add another 10-15 kg.
My cycle aims are to add on some good size. Try and maintain as much of this size as possible then some good time after PCT begin to lean down and stay at a good solid size.
The cycle I plan to do is the same as my previous one. However, I do have a few questions aboput how the make the most of it.
1-12 Test E 500mg/wk ( Inject 2 x Per Week)
1-4 Dbol 40mg/ed
10-14 Anavar 50mg/ed
pct
14-15 Clomid 75mg/ed
15-16 Clomid 50mg/ed
One question is with regards to leaning down before a cycle. For instance as I am no doubt going to grow whilst on the cycle should I ensure that I am good and lean with body fat nice and low before starting cycle. Or should I try an stack on as much size as possible before I start my cycle. But if I do this I won???t be very lean when I begin as I obviously will have added a noticeable amount of body fat in doing so. So which would you recommend?
Also is it really worth running the anavar toward the end of the cycle? Is this putting too many compounds into the equation? Or will it help bridge the gap between coming off the test e and the PCT? And perhaps harden up my gains?
Sorry if iv missed anything. Would appreciate any advice
