Post-cycle diet and training regime...

[Nathan]

Just curious what everyone else does really. Here's what I'll be hitting in a week: Will keep calories at a little under what they were before, keeping protein fixed (400g daily). I'll cut training back from 5 days to 4 as well as sets, namely:
bi's - 5 sets
tri's - 5
forearms - 4-5
back - 10
chest - 9
shoulders - 8
quads - 9
hams - 5-6
calves - 5
I'll change up exercises as well, except keep squats and deads as they are. Will aim for cardio 3 times a week on off days. Uh, that's what I do. What do YOU do?
Please add some input, or at least comment on what I do.

[Whiteyebrowe]

That sounds pretty good to me man.

[Mike]

How you splitting that up? What day do you do what muscles?

[Nathan]

Originally posted by Mike
How you splitting that up? What day do you do what muscles?

I was thinking of doing:

day 1 - chest, shoulders
day 2 - back, traps
day 3 - rest/cardio
day 4 - quads, hams, calves
day 5 - bi's, tri's, forearms
day 6 - rest/cardio
day 7 - rest/cardio

I will most likely add some ab work on day 1, if I need to. Also, I may throw some light cardio at the end of day 2 instead of one of the rest days.

[CYCLEON]

cant help u - im a HIT program fella, no muscle splits for me.

[elkins31]

Nate,


here is what i do and it works good, at least for me.

Day 1
Chest Calves
Incline 4 sets
Decline 4 sets
Reg 4 sets
Cables 4 sets
12 sets calves

Day 2
Shoulders and Back
Side raises 4 sets
Front raises 4 sets
Reverse peck deck 4 sets
Pulldowns behind neck 4
Pulldowns infront 4
Smith machine rows 4
Smith machine pulldowns wide grip 4

Day 3 rest

Day 4
Bi's and Tri's
4 sets wide curls (with straight bar)
4 sets mid curls also with st. Bar
4 sets inside curls with bent bar
4 sitting curls with dumbells

4 pulldowns
4 skull crushers
4 dip machine
4 rope pulldowns

Day 5 Cardio

Day 6
Legs Variation

Day7 Rest

What do you think? This is the best one i have so far!! All exactly 1 hr except for chest and calfs which is 40 min.

Late!!
4 sets

[Nathan]

Dude, that is way too many sets, at least for me. I do quite a few sets less than that while on let alone when coming off. That's too much at least for me. If it works though for you then great. For me, I gain quite well on fewer sets. [email protected] sets for calves? Man alive, I do half that!

[Mike]

personally I dont do bis and tris the same day - just too much for my arms - one muscle group will miss out some and I wouldnt do traps the day after shoulders - traps are secondary muscles in so many shoulder exercises (upright rows...) I would do them the same day