12-13-2002, 07:01 PM #1
Post cycle workout... current workout getting old
I am just finished with a Sust/Deca /Fina Cycle. just finishing up some hcg , and gonna start the clomid in a few weeks. gained about 20lbs of lean muscle, and lost about 10% bf. I wanna keep as much as I can, and then take it to the next level. I dont plan on another cycle for a while. I am gonna hit a clen /NYC 2 weeks on 2 weeks off for 6-8 weeks in about two weeks.
I just need some suggestions on a new workout.
I am currently working out 5-6 days a week. Sunday is always a rest day.
Monday: Chest/ Calfs
Bench- 4-6 sets pyramid
Incline dumbells or incline- 4 sets/ 10-12 or failure
Flys- 3 sets of 10-12 or failure
Crossovers or incline flys- 3-4 sets 10-12
Sometimes I do pec deck 3-4 sets to failure
Abs: 4-6 sets of different exercises
Tuesday: Bi's Tri's
Straight bar: 3-4 sets 8-12 reps
Peacher: 3-4 sets 8-12 reps
Hammer: 3-4 sets 8-12 reps
consentration curls 3 sets 10-14 reps
Interchange: inline bench curls 3-4 sets to failure
I have a really fucked up leg so I can go to hard
Leg press: 3-4 sets
Leg curls: 3-4 sets
Leg extentions: 3-4 sets
NO SQUATS leg is toooo bad
Thursday: Back/ Forearms
Pulldowns 3-4 sets 10-12
seated rows: 3-4 sets 10-12
Bent over rows: 3-4 sets 10-12
Individual dumbell rows 4 sets: 10-12
Three forearm exercises
Military: dumbells or bar 4 sets of 10-14
Arnolds: 3-4 sets of 10-12
lateral raises: 3-4 sets of 10-12
side raises: 3-4 sets of 10-12
upright rows: 3-4 sets or 10-12
I have been doing cardio 3-5 days a week for 30 mins.
Currently around 12-13% bf down from 23.5% since August.
Wanna keep the gains fromt the cycle, and continue to loose fat.
Please help with any suggestions.
12-14-2002, 12:20 AM #2
Is this workout old or ineffective? You could try substituting cables for some of your freeweight workouts or just chage your method (pyramiding, forced reps...)
12-14-2002, 07:05 AM #3
It's been very effective, I just wanted some suggestions for a new routine that could push me to a new level. Feel like I'm a little stagnant now. I wanna hear what other people are doing. What days they work out, which body parts, exercises, reps, sets etc. Just looking for some new suggestions. Thanks
12-14-2002, 05:31 PM #4
Bump, hello, little help for the Dawg! . I 'm not the big dawg yet, but I'm gettin there I need some help from you guys that have been here...... Thanks
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