3days lifting enough while on cycle?

**jgg1221** · 02-23-2005, 10:40 PM

im on test prop and eq and will be for the next 13 weeks

i lift 3 days/week
and do abs+cardio(30min) 4/days week

my workouts consist as fallows:
monday - all pushing exercizes
wed-all leg exercizes
friday - all pulling exercizes

monday:
warm up, then
flat bench 2sets, 5-10 reps
incline dumbbell bench press 2sets, 5-10
"behind the heads" tricep extensions - 3 sets
underhand cable tri extensions 3 sets
decline dumbbell bench press, 2 sets
incline dumbell flies- 2 sets
decline dumbbell flies- 2sets

weds
squats, pyramiding - 8 sets, 5-10 each
leg press (1 legged), 3 sets, 5-10 reps, each leg
leg extensions - 3 sets
leg curls 5 sets
calf extensions 6 sets

friday
hang cleans - 3 sets/5 reps
preacher barbell curls (wide

gripper & close gripped) - 4 sets/7-10
dead lifts - 5 sets/10
concentration curls 2 sets/5-10
upright rows- 4 sets
wide grip rows - 3 sets/7-10
close grip rows - 3 sets/7-10
wide grip over head lateral rows - 3sets/7-10
forarm curls - 4 sets
form arm weighted string-winding -4sets

300g oatmeal
350g of protein
plus other foods

i also do 30 min of cardio, 4 days a week... abs on each cardio day

what im wondering is...
should i be working out more since im on roids?

**Consistency** · 02-23-2005, 10:52 PM

I dont like this method... some people do it but I dont.

So yes to your question you should workout more.... Right now you are working out 3 days out of 7, why dont you try 3 days out of 6, so basical 1 on 1 off 1 on etc...

**dirtdawg** · 02-23-2005, 11:01 PM

i dont belive in routines

**Ammar** · 02-23-2005, 11:05 PM

I have seen people get good results with 3 day schedules but I personally go in 5 days a week training different muscle groups. The thing is to change things up every couple weeks. Doing the same set schedule for a long period of time can cause your muscles to get used to the exercise and hesitate muscle growth from what I hear.

**Rickson** · 02-23-2005, 11:23 PM

I don't like what you have there but yes some people grow well on three days a week

**dirtdawg** · 02-23-2005, 11:27 PM

Originally Posted by Rickson

I don't like what you have there but yes some people grow well on three days a week

u grow when u rest, some more than others

**jgg1221** · 02-24-2005, 12:06 AM

any constructive criticism on my training routine?

**AandF6969** · 02-24-2005, 12:11 AM

CAPS...

Originally Posted by jgg1221

im on test prop and eq and will be for the next 13 weeks

i lift 3 days/week
and do abs+cardio(30min) 4/days week

my workouts consist as fallows:
monday - all pushing exercizes
wed-all leg exercizes
friday - all pulling exercizes

monday:
warm up, then
flat bench 2sets, 5-10 reps
incline dumbbell bench press 2sets, 5-10
"behind the heads" tricep extensions - 3 sets
underhand cable tri extensions 3 sets
DON'T THROW CABLE TRI EXTENTIONS IN HERE... FINISH UP WITH YOUR PRESSING MOVEMENTS BEFORE YOU MOVE ON TO TRIS.
decline dumbbell bench press, 2 sets
incline dumbell flies- 2 sets
decline dumbbell flies- 2sets

NO SHOULDERS? NO TRAPS?

weds
squats, pyramiding - 8 sets, 5-10 each
leg press (1 legged), 3 sets, 5-10 reps, each leg
leg extensions - 3 sets
leg curls 5 sets
calf extensions 6 sets

friday
hang cleans - 3 sets/5 reps
preacher barbell curls (wide

gripper & close gripped) - 4 sets/7-10
dead lifts - 5 sets/10
concentration curls 2 sets/5-10
upright rows- 4 sets
DONT DO BI'S BEFORE BACK.... YOU'RE TIRING OUR YOUR BICEPS PREMATURELY, LEAVING YOU WITH A $HITTY BACK WORKOUT BECAUSE YOUR BIS WILL FAIL BEFORE BACK.
wide grip rows - 3 sets/7-10
close grip rows - 3 sets/7-10
wide grip over head lateral rows - 3sets/7-10
WHAT IS THIS?
forarm curls - 4 sets
form arm weighted string-winding -4sets

300g oatmeal
350g of protein
plus other foods

i also do 30 min of cardio, 4 days a week... abs on each cardio day

what im wondering is...
should i be working out more since im on roids?

I don't really like your split... I think you'd be better off with a 4 or 5 day split

M-Shoulders
T-Legs
W-off
R-Chest/Tri
F-Back/Bi
S-off
S-off

**joevette** · 02-24-2005, 09:34 AM

I'm on the same 3 day split as you right now. I've been lifting for 11 years and the key for continuous growth is to keep changing things up. I like the 3 day split alot because it gives you a good compound movement first to warm everthing up before you do your isolation excersises. Also, any other split you do will have you working each muscle group 2x per week. Example: If you bench on chest day you're still. hitting your delts, back, triceps, and even abs then you go and hit each one on another day.

**Diesel** · 02-24-2005, 09:37 AM

Depends on your goals:

If you are training as a PL then three days is fine.

I train for strength and go with a 1 on 1 off routine.

**hobbitlifter** · 02-24-2005, 09:43 AM

If on AS you need to workout at least 5 days a week or more. I workout M-F and rest on Sat-Sun. That works for me b/c those two days give my muscles a chance to heal for the next week of heavy lifting. Remember you have to work out and push yourself a lot more on AS.

**absolutebob** · 02-24-2005, 10:42 AM

Originally Posted by hobbitlifter

If on AS you need to workout at least 5 days a week or more. I workout M-F and rest on Sat-Sun. That works for me b/c those two days give my muscles a chance to heal for the next week of heavy lifting. Remember you have to work out and push yourself a lot more on AS.

I definitly could not agree any more.

**Diesel** · 02-24-2005, 10:57 AM

Originally Posted by hobbitlifter

If on AS you need to workout at least 5 days a week or more. I workout M-F and rest on Sat-Sun. That works for me b/c those two days give my muscles a chance to heal for the next week of heavy lifting. Remember you have to work out and push yourself a lot more on AS.

I disagree. I never change my training routine just because I am either running or not running a cycle.

The whole " Let me double everything up because I'm cycling" is BS.

Contrary to popular belief, you CAN overtrain while on AAS.

**thephreak** · 02-24-2005, 11:32 AM

Originally Posted by Diesel

I disagree. I never change my training routine just because I am either running or not running a cycle.

The whole " Let me double everything up because I'm cycling" is BS.

Contrary to popular belief, you CAN overtrain while on AAS.

Great advice.

I don't change training while "on". I also train 3 days a week, but my split looks nothing like yours.

**joevette** · 02-24-2005, 12:05 PM

I'm with Diesel on this one, just because you're on AAS and recover a little quicker doesn't mean you can go haywire on the lifting. I've been on 1.5g of various AAS as well as slin and IGF-1 LR3 and tried hitting each bodypart twice per week and ended up tearing both my pecs. I'm still working through that.