2 Weeks In - Need some help.
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
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unseen423Are you taking 300mg split between the 2 injections or 300mg per injection?
First run? How lean are you? And when are you checking e2?
You want results? Add in some test.
Oral only cycles are no good for long term anything.