Jahseh.Anavar's picture
Jahseh.Anavar
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2 Weeks In - Need some help.

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I'm on week 2 of my cycle so far. Here's my layout:

Weeks 1-4 : 300mg Test C on Tuesdays/Fridays

Weeks 5-16: 400mg Test C on Tuesdays/Fridays

PCT is Novadex (Dose per week) 40/40/20/20

On week 2, feeling good, but I want to max out my results. Should I add in some Anavar? HCG? Let me know your thoughts.

Training :
(M/T/W) PPL strength
(Thur/F/Sat) PPL Volume
Rest day sundays

Diet:
Mon-Sat 3325 Cals (260 P, 65F, 400C)
Sudays I eat 2250 (260P, 65F, 250C)

PUSH A

CHEST
Barbell Bench Press 4 × 4–6 3 min Chest / Front Delt Flat Controlled descent.
Incline DB Press 3 × 8–10 2 min Upper Chest 30–45° Elbows ~75°
Low-to-High Cable Fly 3 × 12–15 90 sec Inner/Lower Chest Lower→upper Don't touch handles at top

SHOULDERS
Barbell Overhead Press 4 × 5–7 3 min Front Delt Vertical Strict — no leg drive
Cable Lateral Raise 3 × 12–15 90 sec Medial Delt Side raise Constant tension
Cable Rear Delt Fly 3 × 15–20 60 sec Rear Delt Horizontal Cross-cable at face height

TRICEPS
Overhead Tricep Ext. (EZ) 3 × 10–12 90 sec Long Head Arms overhead Slow eccentric
Rope Pushdown 3 × 12–15 60 sec Lateral Head Elbow extension Splay rope at bottom

PULL A

BACK
Pendlay Row 4 × 4–6 3 min Lats / Mid Back Horizontal Explosive pull, dead stop
Weighted Pull-Up 3 × 6–8 2 min Lats / Biceps Vertical Dead hang to chin over bar
Chest-Supported Row 3 × 10–12 2 min Mid Back / Rhomboids Horizontal Removes lower back

REAR DELT / ROTATOR CUFF
Face Pulls (Rope) 3 × 15–20 60 sec Rear Delt / Cuff External rotation Rotate out at end

UPPER TRAPS
Barbell Shrug 3 × 10–12 90 sec Upper Traps Vertical shrug 1-sec pause at top

BICEPS
Barbell Curl 3 × 8–10 90 sec Short Head Supinated Supinate at peak
Hammer Curl 3 × 10–12 60 sec Brachialis Neutral grip Brachioradialis emphasis

LEGS A

COMPOUNDS
Barbell Back Squat 4 × 4–6 3 min Quads / Glutes Bilateral At or below parallel
Romanian Deadlift 3 × 8–10 2 min Hamstrings / Glutes Hip hinge Feel hamstring stretch
Leg Press 3 × 10–12 2 min Quads Feet low Low feet = more quad

ISOLATION
Leg Extension 3 × 12–15 90 sec Quads VMO Terminal ext. 3-sec eccentric
Lying Leg Curl 3 × 12–15 90 sec Hamstrings Hip extended Toes pointed
Standing Calf Raise 5 × 12–20 60 sec Gastrocnemius Knee straight Full stretch at bottom

ABS FINISHER
Cable Crunch 3 × 15–20 60 sec Abs Upper Spinal flexion Round spine DOWN
Hanging Leg Raise 3 × 12–15 60 sec Abs Lower Hip flexion Posterior pelvic tilt at top

PUSH B

CHEST
Incline Barbell Press 4 × 6–8 3 min Upper Chest 30–45° Upper chest priority
Flat DB Press 3 × 10–12 2 min Chest Flat / greater ROM More ROM than barbell
Pec Deck Fly 3 × 12–15 90 sec Inner Chest Adduction Peak squeeze

SHOULDERS
DB Shoulder Press 3 × 10–12 2 min Front Delt Vertical / neutral Full lockout
Cable Lateral Raise 4 × 15–20 60 sec Medial Delt Volume day Chase the pump
Bent-Over Rear Fly (DB) 3 × 15–20 60 sec Rear Delt Horizontal Torso parallel
Upright Row (EZ Bar) 3 × 10–12 90 sec Medial Delt + Traps To chin Elbows flare wide

TRICEPS
Skull Crushers (EZ Bar) 3 × 10–12 90 sec Long Head Overhead Slow eccentric
Tricep Dip (BW) 3 × 12–15 90 sec All Heads Compound dip Upright torso = tricep

PULL B

BACK
Wide-Grip Lat Pulldown 4 × 8–10 2 min Lats Width Vertical pull Lean back, lead with elbows
Single-Arm DB Row 3 × 10–12 90 sec Lats / Mid Back Unilateral Row to hip, full stretch
Wide-Grip Cable Row 3 × 10–12 90 sec Rhomboids Wide grip More rhomboid emphasis

REAR DELT
Reverse Pec Deck 3 × 15–20 60 sec Rear Delt Horizontal Light, full ROM

UPPER TRAPS
DB Shrug 3 × 12–15 90 sec Upper Traps Vertical Slight forward lean

BICEPS + FOREARMS
Incline DB Curl 3 × 10–12 90 sec Long Head Arm behind body Max stretch at bottom
Cable Curl (Straight Bar) 3 × 12–15 60 sec Short Head Constant tension No rest at bottom
Reverse Curl (EZ Bar) 2 × 12–15 60 sec Brachioradialis Pronated Closes forearm gap

LEGS B

COMPOUNDS
Conventional Deadlift 4 × 4–6 3 min Posterior Chain Hip hinge Brace hard, leg drive
Bulgarian Split Squat 3 × 8–10ea 2 min Glutes / Quads Unilateral Front foot forward = glute
Hack Squat 3 × 10–12 2 min Quads VMO Deep range Heels elevated

ISOLATION
Seated Leg Curl 3 × 12–15 90 sec Hamstrings Hip flexed Different to lying curl
Hip Thrust (Barbell) 3 × 10–12 90 sec Glutes Hip extension Full squeeze at lockout
Seated Calf Raise 5 × 12–20 60 sec Soleus Knee bent Hits soleus

ABS FINISHER
Ab Wheel Rollout 3 × 8–12 90 sec Anti-Extension Core stability Hips don't sag
Pallof Press 3 × 12–15ea 60 sec Obliques Anti-rotation Resist cable pull

Joobly's picture

First run? How lean are you? And when are you checking e2?

In a promo × 2
Novalentinehere's picture

You want results? Add in some test.
Oral only cycles are no good for long term anything.

In a promo × 2
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