Originally posted by warmouth
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After following Admin's log, I just can't hold off any longer. I have been "off" now for about 4 or 5 months other than my trt and a touch of deca. Been off the nandrolone now for 4 weeks, and will be 5 or 6 before I start this training/AAS cycle.
Current stats:
5'10"
188lbs
15%bf
My goal is to lower body fat and maintain weight, and maybe gain a little more mass. Due to a new job, I am only able to work out 3x weekly, with a possibility of a 4th day 2x a month. I have been meticulously researching the best 3 day splits for my goals, and tinkering with the workouts that best suit me. My caloric intake will be just below and at maintenance, with the possibility of an increase midway through depending on my progress.
End goal stats:
190-195
10-12% bf
I feel this goal is more than realistic and honestly expect alot more. However, I will be happy if this is reached. Here is an example of my training week split, and feel free to chime in some advice if you have suggestions:
Monday
Light weight deadlifts 3x8
bent over barbell rows 4x8
pull ups 3x8
Barbell shrugs 3x8
Thursday
Light weight squats 3x8
leg presses 4x8
leg extensions 4x8
leg curls 4x8
Shoulder presses 4x8
lateral raises 3x8
bent over lat raises 3x8
EZ bar front raises 3x8
Friday
DB flat bench 4x8
DB incline bench 4x8
flat bench flyes 4x8
DB pull overs 3x8
Close grip bench press 3x8
triceps v bar push downs 4x8
over head DB triceps extensions 3x8
Barbell curls 3x10
preacher curls 4x8
hammer curls 4x8
All sets of 8 are figured if 10 reps would be my failing point. Same weight on all sets after warmups. 30 seconds to 1 minute breaks between sets. I feel a medium rep range would put some lean body mass on and assist in fat burning. Just a basic recomp routine. I have never trained in this manner, but I've never only had 3 days to work it in.
As far as my cycle is concerned, it is going to be basic, and not super high dosed. I will probably do the 8 weeks on, 4 off, 8 on, then break for the winter bulk. Cycle components:
Weeks 1-8
Tren A @ 75mgs ED
Anavar @ 100mgs ED
Test c @ 100mgs weekly
T3 @ 75-100mcgs daily
Cialis @ 10mgs daily
Prami @ .25mgs daily
HCGenerate (going to give this a shot. May be worthless, but there is so many positive reviews on this 1 certain product that seems totally legit with science behind it). If it doesn't work, I'll be using 500ius hcg weekly.
1 gram krill oil ED
3 grams fish oil ED
200mgs CoQ10 ED
5000ius oral D3
1000mgs methylated B12
NAC 1200mgs split in 2 doses
Current stats:
5'10"
188lbs
15%bf
My goal is to lower body fat and maintain weight, and maybe gain a little more mass. Due to a new job, I am only able to work out 3x weekly, with a possibility of a 4th day 2x a month. I have been meticulously researching the best 3 day splits for my goals, and tinkering with the workouts that best suit me. My caloric intake will be just below and at maintenance, with the possibility of an increase midway through depending on my progress.
End goal stats:
190-195
10-12% bf
I feel this goal is more than realistic and honestly expect alot more. However, I will be happy if this is reached. Here is an example of my training week split, and feel free to chime in some advice if you have suggestions:
Monday
Light weight deadlifts 3x8
bent over barbell rows 4x8
pull ups 3x8
Barbell shrugs 3x8
Thursday
Light weight squats 3x8
leg presses 4x8
leg extensions 4x8
leg curls 4x8
Shoulder presses 4x8
lateral raises 3x8
bent over lat raises 3x8
EZ bar front raises 3x8
Friday
DB flat bench 4x8
DB incline bench 4x8
flat bench flyes 4x8
DB pull overs 3x8
Close grip bench press 3x8
triceps v bar push downs 4x8
over head DB triceps extensions 3x8
Barbell curls 3x10
preacher curls 4x8
hammer curls 4x8
All sets of 8 are figured if 10 reps would be my failing point. Same weight on all sets after warmups. 30 seconds to 1 minute breaks between sets. I feel a medium rep range would put some lean body mass on and assist in fat burning. Just a basic recomp routine. I have never trained in this manner, but I've never only had 3 days to work it in.
As far as my cycle is concerned, it is going to be basic, and not super high dosed. I will probably do the 8 weeks on, 4 off, 8 on, then break for the winter bulk. Cycle components:
Weeks 1-8
Tren A @ 75mgs ED
Anavar @ 100mgs ED
Test c @ 100mgs weekly
T3 @ 75-100mcgs daily
Cialis @ 10mgs daily
Prami @ .25mgs daily
HCGenerate (going to give this a shot. May be worthless, but there is so many positive reviews on this 1 certain product that seems totally legit with science behind it). If it doesn't work, I'll be using 500ius hcg weekly.
1 gram krill oil ED
3 grams fish oil ED
200mgs CoQ10 ED
5000ius oral D3
1000mgs methylated B12
NAC 1200mgs split in 2 doses