Warmouth's recomp/lean bulk log

[warmouth]

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

[Admin]

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

Dont waste your money, no science backing it maintains endogenous hormones when using steroids.

[kubes]

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

Logs are great. I will be following along

[warmouth]

I love logs! Admin, I've been on the fence over this a few weeks as well. I saw 2 studies that showed significant increase in LH. But I honestly think this was biased studies. Still looking into it, but I think I'll go the hcg route.

[Admin]

I love logs! Admin, I've been on the fence over this a few weeks as well. I saw 2 studies that showed significant increase in LH. But I honestly think this was biased studies. Still looking into it, but I think I'll go the hcg route.

Please post these studies or a link.

[warmouth]

There is a pub med link included. Like I said, I am not sold on this product, but not once have I seen any negative reviews pertaining to the reason we would use hcg. it's all over every board getting rave reviews, yet I am still skeptical due to "natural" ingredients. As far as the LH is concerned, I'm just not so sure. Most reviews are positive, but this product was somewhat used as a libido booster or energizer. I just realized there is a decent dose of tribulus in it, so that takes it off my list due to tribulus causing some severe palpitations for me in moderate to high doses.

HCGenerate with Fadogia Agrestis.The most powerful sex drive increasing , shut down preventing on cycle support product ever created.

[Admin]

There is a pub med link included. Like I said, I am not sold on this product, but not once have I seen any negative reviews pertaining to the reason we would use hcg. it's all over every board getting rave reviews, yet I am still skeptical due to "natural" ingredients. As far as the LH is concerned, I'm just not so sure. Most reviews are positive, but this product was somewhat used as a libido booster or energizer. I just realized there is a decent dose of tribulus in it, so that takes it off my list due to tribulus causing some severe palpitations for me in moderate to high doses.

HCGenerate with Fadogia Agrestis.The most powerful sex drive increasing , shut down preventing on cycle support product ever created.

Rodent study, not on androgens or with a suppressed HPTA either.

It might raise T a little when off of everything, but I'm yet to see ANY proof it maintains LH when the HPTA is shutdown from steroid use - thats a different ball game.

You will also be able to find a cheaper product with FA in it, not some overpriced nonsense.

[warmouth]

I agree. And I cant take the tribulus anyways, so hcg for me!

[kubes]

I agree. And I cant take the tribulus anyways, so hcg for me!

Good choice friend!

[warmouth]

Thanks buddy!

[kubes]

Thanks buddy!

Get this log going

[warmouth]

Starting the 3 day split today! Start the compounds maybe friday. Diet began last week. I'm honestly hating the idea of working o it 3 days a week, but it's better than nothing, and I still think I can progress with it. I am sure it'll take a little fine tuning.

[kubes]

Starting the 3 day split today! Start the compounds maybe friday. Diet began last week. I'm honestly hating the idea of working o it 3 days a week, but it's better than nothing, and I still think I can progress with it. I am sure it'll take a little fine tuning.

Just make sure you train to failure and do not leave a rock un turned

[Admin]

Starting the 3 day split today! Start the compounds maybe friday. Diet began last week. I'm honestly hating the idea of working o it 3 days a week, but it's better than nothing, and I still think I can progress with it. I am sure it'll take a little fine tuning.

Will be following!

[warmouth]

Ok guys. I need some assistance. Working out 3x weekly sucks and I hate it, but it is all I can do for now. I haven't started any anabolics yet due to trying to get used to my schedule and diet. What would you suggest I do as far as diet? I have been aiming for eating 3000 cals, which is close to maintenance. Since yall know what I'm trying to accomplish, should I up calories on training days, lower on off days, or what? I just don't feel I am getting much out of 3 days a week, which is probably more mental than anything else, and it is just hard getting used to this. Does anyone suggest a different split?