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  1. #1
    carldemon is offline New Member
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    Is This A Good Workout For Test Prop?

    is this a good workout for a lean muscle bulking cycle using test prop im a 21 year old male 6ft 165 pounds all my diet is fine i started the prop 1 week ago i just dont feel like im doing enough... all help would be great....thanks



    Day 1: Chest, biceps
    Bench presses 3 sets 6- 8 reps
    Incline bench presses 2 sets 6- 8 reps
    Dips with added weights 2 sets 8-10 reps
    Barbell curls 3 sets 6-10 reps
    Dumbbell curls 2 sets 6-10 reps


    Day 3: Thighs
    Squats 3 sets 6-10 reps
    Leg presses 2 sets 8-10 reps
    Leg curls 2 sets 8-10 reps

    Day 5: Shoulder, triceps
    Presses behind neck 3 sets 6- 8 reps
    Upright row 2 sets 8-10 reps
    Side laterals 2 sets 8-10 reps
    Lying triceps presses 3 sets 6-10 reps
    Triceps pulley pushdown 2 sets 8-10 reps

    Day 7: Back. calves
    Chins with added weight 3 sets 8-10 reps
    Lat pull to neck 2 sets 8-10 reps
    Barbell bent-over row 2 sets 6-10 reps
    Seated cable row 2 sets 6-10 reps
    Standing calf raise 3 sets 8-12 reps
    Seated calf raise 2 sets 8-12 reps


    ps im doing a 5 week cycle cause thats all i have left

  2. #2
    200byjune's Avatar
    200byjune is offline Senior Member
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    you need more sets imo.

  3. #3
    carldemon is offline New Member
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    Quote Originally Posted by 200byjune View Post
    you need more sets imo.
    on which days? and i know this is prolly a stupid ? but what is imo im a newbie to these threads...thanks

  4. #4
    200byjune's Avatar
    200byjune is offline Senior Member
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    in my opinion.

  5. #5
    200byjune's Avatar
    200byjune is offline Senior Member
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    but lets get some stats. how long have u been lifting? post your diet up.

  6. #6
    200byjune's Avatar
    200byjune is offline Senior Member
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    Day 1: Chest, biceps
    Bench presses 4 sets 6- 8 reps
    Incline bench presses 3 sets 6- 8 reps
    Dips with added weights 2 sets 8-10 reps
    Barbell curls 3 sets 6-10 reps
    Dumbbell curls 3 sets 6-10 reps


    Day 3: Thighs
    Squats 4 sets 6-10 reps
    Leg presses 3 sets 8-10 reps
    Leg curls 2 sets 8-10 reps

    Day 5: Shoulder, triceps
    Presses behind neck 3 sets 6- 8 reps
    Upright row 3 sets 8-10 reps
    Side laterals 2 sets 8-10 reps
    Lying triceps presses 3 sets 6-10 reps
    Triceps pulley pushdown 3 sets 8-10 reps

    Day 7: Back. calves
    Chins with added weight 4 sets 8-10 reps
    Lat pull to neck 2 sets 8-10 reps
    Barbell bent-over row 4 sets 6-10 reps
    Seated cable row 2 sets 6-10 reps
    Standing calf raise 3 sets 8-12 reps
    Seated calf raise 2 sets 8-12 reps



    a 5 week cycle would be fine. whats your pct?

  7. #7
    carldemon is offline New Member
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    i have been lifting since i was 17 so about 4 years i started at 145 and im now 165 so fairly descent gains but i feel like ive hit a halting point (hints the test prop) im drinking cyto gainer three times a day which contains 570 cals 6gs fat 75 carbs 54protein 2gs glutamine and 3gs creatine so that alone times three is 1710 calories 225 carbs 162 protien and im also (snacking) 6 times a day on fruit like bananas apples exc and eating 2 big meals a day which range from steaks to grilled salmon...i feel like this is pretty well balanced but correct me if im wrong...i make myself go to bed early so i can sleep atleast 10 hours a night the only thing im really kinda worried about is this workout but all help is appreciated thanks bro

  8. #8
    carldemon is offline New Member
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    a 5 week cycle would be fine. whats your pct?[/QUOTE]

    probably stupid but i havnt looked into this too much yet got some good advice?

  9. #9
    200byjune's Avatar
    200byjune is offline Senior Member
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    nova 20mgs 4 weeks
    aramosin 25mgs 4weeks.

    i suggest you do some research before you **** yourself up

  10. #10
    carldemon is offline New Member
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    no i wasnt saying i havnt looked into pct period cause i have ive researched all of this for almost 6 months i just havnt decided what im going to use for myself yet since its a little while away thats all

  11. #11
    Reed's Avatar
    Reed is offline AR's Pitbull ~Vet~
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    You might want to get on that right away or when it comes time to do pct it might still be in the mail. You absolutely do not want to be without it!!!. Your diet definately is what needs to be corrected, look for more solid meals, protein shakes are there to help along its seems those shakes are the main food source for you which probably isn't the best for your digestive system. Hit the diet threads Workout routine seems to be decent and by the way how much are you injecting the test a week?

  12. #12
    Big's Avatar
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    Big is offline Retired~ AR-Hall of Famer ~ "Enforcer"
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    6' and 165lbs and you are on cycle?

  13. #13
    G-Dog82 is offline Junior Member
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    Mate any first set i do is alway 4 -5 sets...Usually first 1 easy then 4 hard...maybe drop set the last... intensity levels maybe your problem.

    If i was u always make ur first exercise ur major mass/strength exercise...personally i prefer incline first but thats just personal prefernce....

    Any exercise even chest/back/legs etc do a basic old school movement....Go heavy and hard...

  14. #14
    G-Dog82 is offline Junior Member
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    ah yeah and i'm on my first week of prop also...How much are you using? and are u ed or eod?? And how u feeling after a week?

  15. #15
    (1*)'s Avatar
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    just into your 20's and 165 lbs at your height.... diet. up the calories with food and do away with the gainer... it's good here and there but you are depending on it too much. some whey in the morning with real oatmeal and eggs and fruit for replenishment, and a post work out. also maybe a good caesin before bed. thats only about 400 to 500 calories from shakes. the rest should be good protiens, whole carbs, fruits and veggies.

    do this with heavy work outs, get a tad bit older and then pin away.

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