Had to go with the elite subscription and this is only my 2nd post on this forum...wow the amount of information is down right bad ass. So this is going to be my first cycle in 5 years, I have a very strong cardio base right now, that's what 5 years of the Army in a special operations unit will do for you but I miss my jacked former physique. Getting out of the Army in August and I am hoping to get some advice for someone like me. I'm currently 6"1, approx. 200 LBS. I lack the raw strength that I used to have, but have a lot of endurance in exchange. Looking to flip the table a bit. I've got my workout program in place from your training forum, but I am hoping to get some advice on which gear to use for this type of situation. Thanks guys.
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1st cycle in 5 years
- Thread starter T10DFan
- Start date
George,
I have been seriously training throughout the past 5 years. The catch is, as opposed to serious power lifting, it has been very endurance based training (such as Gym Jones and Crossfit workouts). I not just hoping on the weights for the first time. Just to give some perspective: previous 1rpm on bench was 355 (5 years ago), present day: 285. Previous 5 mile run time (5 years ago) - God only knows, present day: 32:00minutes. Apply this kind of mentality across the board in terms of physical fitness. I'm sure I could do far more pushups than I could previously, but I'm not as "big" as I formerly was. The program I am planning to follow is going to be a 5 days on 2 days off. Abs will follow each day.
Day 1 - Chest Stength/Triceps
Dumb bell press - 4x sets 6-6-5-5 3 min Rest interval in between
Skull Crushers - 3x sets 8-7-6
Flys - 3x sets 8-6-4 I try to really exaggerate my pause on the downward motion to hit my outer chest
Cable Tricep Pulldowns - 3x8-7-6
Decline Bench Press - 4x 6-6-5-5
Overhead Tricep Dumbbell extensions - 3x sets 8-7-6
Day 2 - Back/Biceps
Deadlifts - 3x10-8-6
Standing Dumbbell curls - 3x 8-6-4
Bent Over Rows - 3x 8-6-4
Seated EZ Bar Curls - 3x10-8-6
Seated Cable Rows - 3x 10-8-6
Standing hammer curls - 3x 8-6-4
Day 3 - Cardio Day /
5 mile run
30 minutes on the Stair Climber machine
Day 4 - Shoulders / Legs
1 leg Squats - 3 x 12-8-6 (each leg)
Lateral Raises 4 x 10-8-6-4
Calf Raises - 4x 15-10-8-5
Barbell Shrugs - 4 x 10-8-6-4
Leg Extensions 4 x 10-8-6-4
Military press - 3 x 10-8-6
Leg Press - 4 x 10-8-6-4
Day 5 - Crossfit type workout
Varies
Thoughts? Suggestions?
I have been seriously training throughout the past 5 years. The catch is, as opposed to serious power lifting, it has been very endurance based training (such as Gym Jones and Crossfit workouts). I not just hoping on the weights for the first time. Just to give some perspective: previous 1rpm on bench was 355 (5 years ago), present day: 285. Previous 5 mile run time (5 years ago) - God only knows, present day: 32:00minutes. Apply this kind of mentality across the board in terms of physical fitness. I'm sure I could do far more pushups than I could previously, but I'm not as "big" as I formerly was. The program I am planning to follow is going to be a 5 days on 2 days off. Abs will follow each day.
Day 1 - Chest Stength/Triceps
Dumb bell press - 4x sets 6-6-5-5 3 min Rest interval in between
Skull Crushers - 3x sets 8-7-6
Flys - 3x sets 8-6-4 I try to really exaggerate my pause on the downward motion to hit my outer chest
Cable Tricep Pulldowns - 3x8-7-6
Decline Bench Press - 4x 6-6-5-5
Overhead Tricep Dumbbell extensions - 3x sets 8-7-6
Day 2 - Back/Biceps
Deadlifts - 3x10-8-6
Standing Dumbbell curls - 3x 8-6-4
Bent Over Rows - 3x 8-6-4
Seated EZ Bar Curls - 3x10-8-6
Seated Cable Rows - 3x 10-8-6
Standing hammer curls - 3x 8-6-4
Day 3 - Cardio Day /
5 mile run
30 minutes on the Stair Climber machine
Day 4 - Shoulders / Legs
1 leg Squats - 3 x 12-8-6 (each leg)
Lateral Raises 4 x 10-8-6-4
Calf Raises - 4x 15-10-8-5
Barbell Shrugs - 4 x 10-8-6-4
Leg Extensions 4 x 10-8-6-4
Military press - 3 x 10-8-6
Leg Press - 4 x 10-8-6-4
Day 5 - Crossfit type workout
Varies
Thoughts? Suggestions?
I would run a test prop cycle for 6 weeks for a first cycle back.
150mg EOD ( every other day) I would run proviron with it, not sure of the dose it's been about 8 years since i used it. I think 25-50mg a day is a good dose.
As for PCT, I would not run it for short a short cycle but some would.
150mg EOD ( every other day) I would run proviron with it, not sure of the dose it's been about 8 years since i used it. I think 25-50mg a day is a good dose.
As for PCT, I would not run it for short a short cycle but some would.
I would run Test E for 10 weeks
1-5 500mg
6-8 750mg
9-10 1000mg
AI throughout with 1000iu of HCG
Clomid for PCT
That was my first cycle ever...Week 9 Now and I'm loving it... strength is through the roof..all muscles stay pumped. Setting my own personal records in the gym.
I got this cycle from Heavyirons sticky on first cycle and pct. Read it it gives you a ton of info...welcome back bro...and good luck!
1-5 500mg
6-8 750mg
9-10 1000mg
AI throughout with 1000iu of HCG
Clomid for PCT
That was my first cycle ever...Week 9 Now and I'm loving it... strength is through the roof..all muscles stay pumped. Setting my own personal records in the gym.
I got this cycle from Heavyirons sticky on first cycle and pct. Read it it gives you a ton of info...welcome back bro...and good luck!
Upping the does in such a short cycle from week to week makes no sense at all. Esp for a first cycle, 1000mg a week is way too much for a noob.
Agreed. Dont need to running grams of gear just yet.
Stick to 500-600mg test EW, maybe throw in an oral to kick start for wk1-4: dbol, or SuperDMZ would be good choices..
Definately read this sticky:
http://www.ironmagazineforums.com/anabolic-zone/104658-first-cycle-pct.html
