I just bought my second cycle, goin to be:
Deca
Test E
Letro
Nolva
what would be recommended for my dosage and how long of a cycle,
Based off my first cycle which was Test Sustaton @ 500mg/w. 8 weeks, and two weeks after last pin started
Nolva @
Week 10, 40mg/ed
Week 11-17 20mg/ed
I was 177 at start of cycle and at end i was 194 and now dropping back down.didnt see much strength gains at all during cycle, just size.
I am:
26
5'9"
192 lbs
Bf: ~10, not sure though havnt got tested yet
training: 2 years solid
MONDAY- Chest/Tri: w/15-20 min interval cardio after wheights (stair steppers)
SET REPS WEIGHT
INCLINE 1 20 (OLYMPIC BAR)
(BARBELL) 2 12 135
3 10 155
4 10 185
5 8 205
INCLINE 1 12 130 (65LBS. each)
(Dumbell) 2 10 140
3 8 190
FlatBench 1 12 135
(BARBELL) 2 10 185
3 10 205
Cable
cross-overs 1 12 45 (each hand)
2 10 50
3 10 50
Scull-Crusher 1 15 50
(EZ-Bar) 2 12 60
3 12 70
4 10 80
5 10 80
2 Arm overhead 1 75 15
dumbell press 2 95 12
3 100 12
4 110 10
Machine Dips 1 180 15
2 190 12
3 200 10
T- Back/Bi (includes light "traps" workout)
SET REPS WEIGHT
PULL-UPS 1 10 (bodywheight)
2 8 (bodywheight)
3 8 (bodywheight)
4 8 (bodywheight)
5 8 (bodywheight)
Bentover 1 20 (OLYMPIC BAR)
Barbell rows 2 15 95
3 15 135
4 12 185
5 10-12 225
5 10 185
Seated 1 15 150
cABLE-ROWS 2 12 180
3 10 190
4 8 200
Bentover 1 12 85
Dumbell-row 2 10 95
3 10 100
4 8-10 110
Dumbell shrug 1 15 75
2 15 85
3 12 95
4 10-12 110
barbell Behind 1 12 135
back shrug 2 12 155
3 10 175
Standing 1 15 (OLYMPIC BAR)
Barbell curl 2 10 85
3 8 105
4 8 105
5 8 85
Sitting 1 12 25 (each hand)
Dumbell curl 2 10 30
3 10 35
4 8 35
ONE ARM
Preacher curl 1 10 25
2 8 30
3 8 30
4 8 25
Alternating 1 15 30
hammer curls 2 10 40
3 10 45
4 10 50
5 10 55
6 10 50
reverse ez-bar 1 12 45
curls 2 10 50
3 10 60
W- Legs/abs (Quads,Hams,Calves)
SET REPS WEIGHT
Squats
(Barbell) 1 15 (OLYMPIC BAR)
2 12 135
3 10 185
4 10 205
5 8-10 225
6 8 225
7 10 155
(superset 1 25 45
seated calf 2 20 70
raisers) 3 20 90
4 20 115
4 20 115
Leg Press 1 15 270
2 15 450
3 12 630
4 12 720
5 10 900
6 8 1000
7 10 630
(superset 1 20 270
standing calf 2 20 360
raisers) 3 20 450
4 20 450
Front leg 1 15 135
extantion 2 15 145
3 12 175
4 10 185
Lying rear
leg extentions 1 15 120
2 15 150
3 12 180
4 10-12 200
5 10 175
T- Sholders/Forarms (includes light "traps" workout)
SET REPS WEIGHT
Military
overhead press 1 20 (OLYMPIC BAR)
(Barbell) 2 15 90
3 12 135
4 12 155
5 10 180
6 8 200
7 10 160
Military 1 15 60(each hand)
overhead press 2 12 70
(dumbell) 3 10 75
4 10 80
5 8-10 85
Side dumbell 1 15 30
raise 2 12 35
3 12 40
4 10 45
5 10 50
6 10 45
(Superset FONT 1 10 35
Dumbell raise 2 10 40
Alternating) 3 10 45
4 10 50
5 10 50
6 10 45
(GIANTset rear 1 12 25
delt dumbell 2 12 30
raises) 3 10 35
4 10 40
5 10 35
Dumbell shrug 1 15 75
2 15 85
3 12 95
4 10-12 110
barbell Behind 1 12 135
back shrug 2 12 155
3 10 175
rear barbell 1 25 90
wrist curl 2 20 135
3 15 155
4 12 165
5 12 155
seated reverse 1 12 40
wrist curls 2 10 50
3 10 60
F- Light Bi workout, Abs (hit abs today if i missed them on leg day due to lack of energy),w/15-20 min interval cardio after wheights (stair steppers)
SET REPS WEIGHT
decline bench 1 40 (bodywheight)
sit-ups 2 30 25 (plate)
3 30 25
4 20 35
5 30 (bodywheight)
machine 1 25 80
crunches 2 25 100
3 20 120
4 15-20 135
4 15 120
S-S OFF
NOTE: After workouts is a 10-15 min cardio (stair steppers) w/1 scoop of Chain’d Out® w/16oz H2o during Cardio sessions.
Current Nutritional plan: (during weight training week, NOT weekends)
0700- small bowl cereal (miniwheats), 1 scoop 100% whey
0800- workout (~ 1.1/2 hours)
after workout- 3 scoops Torrent™ (Nutrition info below)
1100- 5 whole eggs,2 wheat toast 12 oz,2% milk
1300- protien shake, NUTRABOLICS FORMULA: ISOBOLIC™ w/12oz 2% milk (Nutrition info below)
1500- 1 Peanut butter sandwich w/4 scoops peanutbutter on Oroweat® Protein Health wheat bread
1700- 12oz steak w/brown Jasmine rice, steam veggies (broccoli)
OR
8 oz salmon filet w/brown Jasmine rice, steam veggies (broccoli)
OR
2 4oz chicken breast w/brown Jasmine rice, steam veggies (broccoli)
OR
wheat pasta dinner w/turkey or chicken breast chunks
OR
Footlong Deli sandwich on wheat w/no condiments and double meat.(subway)
1900- same meal as 1700
2100- 1 Peanut butter sandwich w/4 scoops peanutbutter on Oroweat® Protein Health wheat bread
2300- protien shake, NUTRABOLICS FORMULA: ISOBOLIC™ w/12oz 2% milk (Nutrition info below)
NOTE: All foods cooked with olive oil, eggs are ***** and everythings low fat, minimal sugars.
Average meal consumption facts:
Calories: ~ 3200g - ~ 4000g
Carbs: ~ 400g - ~ 460g
Protien: ~ 280g - ~ 350g
Current supplements:
NUTRABOLICS FORMULA: ISOBOLIC™ Protein
Torrent™ : Post-workout Anabolic Muscle Mass Activator Protien w/Waxiemaze
ALR industries. Chain’d Out™ (BCAA powder mix)(take during workouts)
Nutritox™ MALE 4-A-DAY FORMULA with DAILY DETOX BLEND™ multi-vitamin
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