+ 2 3rd times a charm Cycle scenario
Age:32
Height:5'8
Weight:196
BF:20%
Body type:Endomorph
Goal: 205lbs 15% or less BF
Cycle history:
1st cycle 500MG Test E-ew 10 weeks
tamoxifen 40/40/20, 4years ago don't remember accurate gains
2nd BP dbol 40mg 4weeks, eq 400mg + ST450-ew 10mg tamoxifen Ed 10 weeks, finished pct july 17 clomid&nolvadex 100/50/50/50
50/25/25/25 all BP
Great strength gains and 9lbs lean muscle topped out at 203 dropped 4-5% BF
Sides were mild backne oily skin and hair some night sweats nothing major
On cycle Diet:
5 meals a day+protein shakes/bars
6.5-8k calories
40-50% protein
30-40% fat
10-30% carbs
My diet is shit right now I don't even want to discuss it I will be cleaning it up in the weeks leading up to the cycle.
Training: lift take between 60-90 min
Monday
40-50 min cardio+Chest&Back 2 weeks
40-50 min cardio+Chest,shoulders,tri's
Tuesday
Cardio 40-50min
Wednesday
40-50 min cardio+legs&back focus on squats
40-50 min cardio+legs&back focus on deadlines
Thursday
40-50min cardio+ tri's&bi's
40-50min cardio+ back&bi's
Friday
40-50 min cardio+calves,abs,
Saturday
Legs&back
Stretching 20-40min
Sundays
Off
I would like some opinions on my third cycle which will be in late September, at least 12 weeks after my last. Here are the cycles that I'm contemplating.
-
750MG test e 15weeks
frontload 40mg dbol 4 weeks
arimidex .25 eod
last 2 weeks of the cycle 500iu HCG ew and 2weeks in between before pct
clomid nolvadex pct. 100/50/50/50/25 50/50/25/25/25 -
500mg test e+400mg eq ew 15 weeks
Frontload 40mg dbol ed for first 4weeks
OTC&PCT same as above -
100mg prop ew
450mg supertest ew
250mg test ew
OTC&PCT same as above
Pinning will vary
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RustyhookerERASE the gear brand please. Rules bro. Ask on sources so page. Folks there will guide you.
Need current stats and full food layout. Pic helps.
Thanks for the heads up sorry about that.
RustyhookerGood base on pix. Wondering the breakdown of your actual workouts. Cardio in high heart beat range or lower? Food gurus like makwa, MedDx and catalyst are the folks to read their forums.
Cardio HR is 132-141alternate light and heavy days high and low heavy reps try to have a comprehensive workout. I really appreciate you taking some time to help.
I think he should do a test/provi run and dial in diet and focus on compound lifts mainly, mixed with some isolation...maybe alternate light days with heavy days on an eod basis...imo...
I'm committed to getting my diet dialed. Talk to me about your idea on the test/provi run
RustyhookerAgree. He still hasn't posted his workouts either. I'd have him click my avatar and check the workout I posted. Maybe he will update?
Got a couple of workout posts for you to look over thanks for your time.
RustyhookerPost here. No one learns thru pm
They're all posted on that thread down below bro.
Rustyhookerhttps://www.eroids.com/forum/general/general-talk/making-gains-faster
Take a look at volume workouts. Circuit training doesn't add mass on me at all.
Still haven't heard your cardio ideas. I'm older so my heart rate is 110 bpm in the fat burn range. High heart rate is carb burning. Great for endurance but not so much for mass preservation.
I posted my cardio routine. I obviously need to cut some out but target for fat burning 127-132 I'm usually between 132-141 that's the low end of a cardiovascular hr for my age and weight. I'm going to start a fasted cardio routine in the mornings 30min brisk walk Incline treadmill I think.
Hopefully, he will update and give us an idea of what and how he lifts. This thread has some excellent info in it, for sure! Definitely some great ideas covering all catagories!
Cardio is mainly Elliptical training
crossramp 6-10 resistance 10-18 HR 132-141 target for 40 min 3-5 min warm up and cool down
3-5 min rest between cardio and lifts .
2-5 min rest between lifts
40-90 sec rest between sets
Chest and back:
Bench press
Warm up set
205lbs×10reps
225lbsx6-8reps
275lbsx3-4reps
145lbs to fail
Bent over row
2 plates on the Smith machine 8-12 reps 5 sets
Incline dumbell press
35lbsx15reps
45lbsx12reps
55lbsx12reps
65lbsx8-10reps
20lbs to fail
Machine pull downs
5sets10
Heavy as I increasing weight 3 times
Flat bench fly
25lbsx12-15x2sets
30lbs-8-10repsx2sets
Seated/low cable row
Warm up
Heavy as I can 5 sets 4-6 reps
Cable cross mid/upper/lower
Light weight no more than 40lbsx3setx10reps for each level. Iso lift
Lawn mowers
80lbs 3setsx10reps
Chest dips
3x10
Back flys
25lbsx10reps3sets
Chest pullovers
35lbsx10repsx3sets
Light stretch/end
Bi's/tri's/shoulders:
Cross body curls
20lbsx26reps3sets
Supersets of Seated dumbells scull crushers& Seated curls 30lbsx20repsx3sets
Supersets Iso curls with tricep kickbacks
20lbsx10repsx3sets
Supersets cable 21 curls with tricep rope pull downs
Increase weight three times whatever feels best that day with Iso holds
3sets
Standing barbells curls
70lbs×10repsx3sets
EZ bar lying skull crushers
70lbsx10repsxsets
Superset Preacher curl machine with dips
Light weight 15-20repsx5sets
Standing shoulder press
45lbsx10repsx3sets
Standing Upright row
75lbsx10repsx3sets
Front&side dumbells raises
20lbs×10-12repsx2sets
15lbsx10-12repsx2sets
Standing behind the head shoulder Smith press
145lbsx10reps3sets
Rear delts lateral raise machine
Low weight Iso hold 3 sets of 12 reps
Legs&back:
Squats
Warm up
145lbsx10reps
225lbsx10
315lbsx10
405lbsx6-8
495lbsx3
550lbsx1 not all the time but when I feel it
Cable wide grip pull downs
Heavy as I can 3 sets of as many as I can
Step back lunges
145lbsx10×2
185lbs8-10×1
Seated wide grip cable pulls
Heavy as I can 3setsx10reps
Leg press
6 platesx10
8 platesx10
10platesx10
12platesx6-8
Ez bar Upright rows
75-80lbs x 10repsx3sets
Leg extensions
Light weight Iso holds 10-15repsx5sets
Machine back flys
Light weight 10-15reps Iso holds 3 sets
Lying leg curls
80lbs×10repsx3srts
That's the first 2 week workout
I'll try and post the 2nd alternating 2 week workout later my my wife is on my ass to do yard work so you gotta cut me some slack for a bit bro. Thanks for the help.
Is like your chest/back workout done during one workout? That seems like a hell of a lot of volume to be doing in one workout. You must be there for 2+ hrs if that is the case.
Im there for and hour and a half usually. It's probably too much? I may swap a lift here and there or skip one, but it's pretty accurate.
I used to do crazy volume like that back in the day, but I have noticed some of my best gains in size now that I have trimmed down the volume and really focused on quality over quantity. If it is working for you though, that is great. But if you are running into plateaus frequently, I would look into how you are training and adjust that.
I feel like my gains are slow but consistent. Every 10th week I take off completely gives me some rest and I dont think get burned out as easy. I am open to any suggestions on where to cut back or if you think I could be more efficient in an area. Thanks for the help bro means a lot to me you guys are taking some time to critic. One thing I am is coachable.
This is probably the best info I can give you.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
Just have to see and use what works for you. I know alot of times when doing high volume that you tend to rush the sets just to get through them because you have so many to do. Cut that volume in half and focus on the eccentric portion (4 sec negatives) and really feel the muscle and the burn. NO way I would be doing 40 sets with that slow of a tempo. No need to. 20 or so sets and I'm out in about an hour or less. But, that is me.
Thanks for all your help.
Post at your convenience...thank you
Chest/ shoulders/tri's:
Flat bench dumbell press
65lbsx10repsx2sets
80lbsx6-8repsx2sets
Arnold press
50lbsx8-12repsx3sets
Tricep rope push downs
Lightweight Iso holds 12-15 reps 5 sets
Incline dumbell press
65lbsx10reps
70lbsx8-10
75lbsx6-8
80lbs 4-6
Cable shoulder raises
Light weight Iso hold 12-15reps 5 sets
Cable tricep kickbacks
Medium-heavy weight low reps 3 sets
Flat bench flys
35 to fail
25 to fail
20 to fail
15 to fail
Alternating Lateral/front raises
20lbsx12-15repsx2set
15lbsx12-15repsx2set
Standing overhead rope tricep extentions
Medium to heavy weight 6-8reps 5 sets
Seated Chest press machine
Medium to light weight
varied grips 5 sets all together
Seated shoulder press machine
Light weight Iso holds
5 sets sometimes I superset with Chest press
Dips
3setsx10reps
Seated Chest fly
Medium to light weight
5 sets Alternating grips
Side tri rise
3setsx10reps
Shoulder shrugs
100lbs dumbells 4 sets to fail
Back and Bi's:
Pull ups 10repsx5set varied grips
Straight bar Cable curls
Medium to heavy weight to fail 5 sets increasing weight each set.
Alternating wide grip pull downs
Medium weight Iso holds eccentric Iso 10-12repsx4sets
Preacher curls Iso hold
75lbs8-10reps
50lbs tofailx2sets
Seated back fly
40lbsx10repsx3sets
Hammer curls
35×10x2sets
45x10reps
55x6-8reps
Rear delts machine row
Iso holds medium to light weight 4 sets
Supination concentration curls
20lbsx20-30repsx3-4sets
Seated neutral grip cable rows
Heavy 3-6 reps 4 sets
Reverse 21 cable curls
Medium weight 12-15repsx4sets
Static arm curls
25lbsx16repsx3sets
Abs/calves:
Decline sit up
Cable crunches
Calf raise machine 2 plates
V-up
Leg lifts
Calf press 3 variations
Hanging leg raises front side to side
Mason twist
Standing weighted calf raises 40lbs dumbells
30 reps each exercise 15 sec rest in between I try and get through the workout twice.
Legs&back:
Dead lifts
145lbsx10rep
225lbsx10rep
275lbsx4-6rep
315lbsx4-6rep
Power clean
145lbsx10x2
165lbsx6-8
185lbsx4-6
Alternating leg press
145lbs×10-12repsx2sets
225lbsx8-10repsc2sets
Leg press
4 platesx10 reps
6platesx10reps
8platesx 6-8 reps
Bent over rows Smith machine
145lbs 10repsx3sets
Straight leg dead lifts Smith machine
145lbs10repsx3sets
Leg extensions
Light weight Iso holds 5
Lying leg curls
Medium-high the weight Iso holds 5 sets
I throw in some walking lunges some times 50lbs 40 stepsx3sets I'd say ever other time.
There are other variations and lifts I do but that's the basic blue print of my workouts and I'll do this in a two week rotation with the other plan. I appreciate everyone's time thanks for looking it over.
A+! Your knowledgeable. And, you know what's up. From the time that you can remember, have you ever felt like you were too heavy, or too fat? I confirmed your FR. Thanks.
Edit: Did you gain fat or muscle easier, etc
I was thin and fit and active as a young child. Got heavy pre pubescent and felt heavy through 16 years old. I've always been strong my weight has stayed consistent for the last twelve years although I have diet down to 169 way to thin. I can easily get back to the biggest I've been with muscle then the gains are hard. I've always felt like I've been about 10lbs over weight. Thanks for the help.
OK thats pretty much my routine right there with my lifts, cardio HR between 132-141 I can post all my lifts reps and sets if it will help get me dialed I appreciate all the advice thanks for the quad comment I squat on the reg heavy.
BW Hx (bloodwork history)...Do you have any that is current? When are you getting more? Thyroid and lipids would be nice to know, in addition to the FHP, which helps establish a baseline.
Got blood drawn this morning. Should have the result mid to late this week. I'll post the data when I get it.
Triglycerides value 81
HDL value 31 gotta get that up
VLDL value 16
LDL value130 a little high
Total cholesterol 177
Got bloods done last Wednesday for basic physical. I go back to get test checked this week. I got in to late in the morning for them to have an accurate count. I will post them.
I agree with Makwa....down below he said if mass is your goal then cardio should be monitored and performed on a minimal basis. In addition, that goes for the lifting regimens, too. 20-30 minutes lifting total time with 30"-60" rests on light weight days will keep metabolism steady state moving....that over cardio you may find benedicial. Then, on heavy weight days, do the same 20-30 total time, but increase resting time ro 60"-120"...in addition, I'm not saying don't do cardio, but choose when cardio should be performed...fasted cardio in a.m. may prove more beneficial in the beginning, rather than doing 5 minute, 30 second interval, sprints after your workout...conserve your TDEE..
I believe you have hit the nail on the head with your diet and body type...I believe once your diet is refurbished and put into practice, you will begin to see some interesting results...remember when lifting heavy, or light, you have to feel the burn...if that means one more rep, or another set, or adding 10-50 lbs, it's worth it in the long run and gives you and idea where your current status is...
So cardio in the a.m
Sprints 30secx5min rest for 30 min is that the suggested plan?
Stick with the eliptical...
X2 on pic, too...I was already planning a macros for him...looks like (Based off the Pic) he just needs to flip his pro : carb ratio, first, then parallel it later, while hittin you up for ideas on workout regimens....he has big quads...that's gonna help him kill it building back and doing squats....I see major.potential with this bro..
Posted a picture title 8/6/16
Post a pic. An I'll give my opinion.
I posted a pic with title 8/6/16
Right on bro. +2 for having the cajones to post a pic. And leaving the bullshit at the door.
Thanks for that comment Bro.
I'm not a fan of any of the three cycles. As mentioned below, you need to cut the fat before the cycle. Get down around a Legit 15.%.
I've learned that usually when someone gives their body fat % it's kind of like a girl giving her sexual partner #. You usually have to add 5 or more to it.
At any rate, all three of those cycles At 20% body fat will have you bloated and looking like a water baby.
Option 1...I'd lose the dbol
Option 2...I'd lose the dbol and the EQ. You obviously struggle with diet. The EQ will just make you hungry and you'll end up eating shitty and get fatter.
Option 3...I don't know what the hell you are trying to accomplish with that nonsense. 100 mg prop every week? What is that concoction supposed to do? I guess it's probably a good way to build up a good estro bloat.
Hey I appreciate your input, on a side note wtf is a water baby?
Come on bro everybody knows what a water baby is.
Here is my suggestion:
Look bro, you have 3 cycles under your belt, why not give short esters a go and work on a nice site rotation routine.
Try this:
1-4 test prop 100 ed
1-4 mast prop 50 eod
5-8 test prop 50 ed
5-8mast prop 50 ed
9-10 test prop 50 ed
9-10 mast prop 50 ed
11-14 test p 50 eod
11-12 mast prop 50 ed
9-12 var split 80 ed
2-12 aro 6.25 mg ed
Then run a respectable pct.
Side note:
You won't find that cycle in your cookie cutter drawer.
Side note 2:
This is a relatively dry cycle. If you can it would be ideal to have your bloods run every 4 weeks to monitor your estro. Don't let it drop too low. If it's getting a little low around week six slow the aro dosage.
Get it right and you should feel pretty damn good the entire cycle.
What's is a respectable PCT for this cycle?
I like the chems and dosages for your posted cycle idea. I've been looking for a ratio of tp : mp...I knew I wasn't off by much...nice idea
RustyhookerMight help him with 10point pinning for ed pins.
He's definitely going to need to nail down a decent pinning routine.
Thanks bro. I respect the sarcasm too.
You ought to Give it a try and keep me posted. That cycle will give you nice solid gains and will really help develop that hard mature muscle.
At any rate. Whatever you run... I like your attitude.
+2
Just my personal 2 cents. I have been on natural cut for almost 4 weeks now, dropped about 15 lbs, and waiting on cycle for another couple weeks. I am going to go with EQ at 500 mg per week (thanks to advice from another eroids member) 500 Test C per week (I am a TRT guy with 200 mg Test C per week from doc) and finish with Mast E plus maintaining my Test C. I am going for slow lean gains that will stay. I want to cut, but maintain muscle. I love cardio plus weight machines. And edit, I am followong very close with Keto diet, protein and vegetables, with some fats, I like mixing in a glass of whole milk with dinner.
I agree with you 100%. So the plan is to lean down leading up to the cycle then bulk up on cycle. Cardio will be cut to three times a week but same amount of time 40-50 min I'll change the goal weight so it doesn't seem so obscene.
Bulk first bro and build mass... Then cut back down... It's very hard to gain mass and getting ripped at the same time not saying you can't but it's very minimal muscle...