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Thread: what do you think of my cycle and routine

  1. #1
    seanmc07 is offline New Member
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    what do you think of my cycle and routine

    hi everyone, im 6 foot, 83kg, around 10% bf. been training for about 6 years doing circuit training and boxing but been bodybuilding for about 1 year now, this will be my 4th cycle im currently 1 week into my test 400 tren 200 and anadrol and gained 6lbs, thinking of doing the anadrol for 3 weeks then swap it with dbol for another 3 weeks, i will be taking .5 armidex every 2 days and taking milk thistle and nac for liver support. my diet is perfect have always eaten clean, will be eating roughly 4-5000 calories per day, this is my training routine for the next 6 weeks before i change it.

    MONDAY/THURSDAY CHEST AND BACK

    Bench press 3 sets 12 reps
    Decline press 3 sets 12 reps
    Dumbbell press 3 sets 12 reps
    Decline dumbbell 3 sets 12 reps
    High cable cross 3 sets 12 reps
    Low cable cross 3 sets 12 reps

    Back
    Wide pull ups 3 sets to failure
    Lat pull downs 3 sets 12 reps
    Machine rows 3 sets 20 reps
    Dead lifts 3 sets 12 reps
    Dumbbell shrugs 3 sets 12 reps

    Hanging Leg raises 50reps

    Tuesday/Friday shoulder and arms

    Bar shoulder press 3 sets 12 reps
    Front cable uraise 3 sets 12 reps
    Dumbbell press 3 sets 12 reps
    Side dumbbell raise 3 sets 12reps
    Standing around the worlds 3 sets 12 reps

    Arms
    Barbell curls 3 sets max reps
    Triceps pull down 3 sets max reps
    Resistance Band hold curl 1min each arm 3set each arm
    Reverse tricep pull down 3sets 12r
    Single Dumbbell curls
    20,18,14,10kg.
    10,12,15,30reps
    Skull crushers 3 sets 12 reps

    25 dragonflys

    Wednesday/Saturday legs

    Leg press 3 sets 12 reps
    Hack Squats 3 sets 12 reps
    Dumbbell lunges 3 sets 12 reps
    Straight leg deadlifts 3 sets 12 reps
    Calf raises 4 sets 50 reps

    Roman chair sit ups 100 reps

    what do you all think of my routine and cycle thanks
    .
    Last edited by seanmc07; 02-25-2017 at 11:58 AM.

  2. #2
    redz's Avatar
    redz is offline Knowledgeable Member
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    4th cycle and 182lbs yikes. Something's not right here. How old are you?

  3. #3
    redz's Avatar
    redz is offline Knowledgeable Member
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    I think you're lifting too light and should do less reps more weight. Also diet needs work probably if you are only 182lbs at this point.

  4. #4
    numbere is offline RETIRED- Knowledgeable member
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    OP why no mention of blood work, hcg or PCT?

  5. #5
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    Quote Originally Posted by seanmc07 View Post
    hi everyone, im 6 foot, 83kg, around 10% bf. been training for about 6 years doing circuit training and boxing but been bodybuilding for about 1 year now, this will be my 4th cycle im currently 1 week into my test 400 tren 200 and anadrol and gained 6lbs, thinking of doing the anadrol for 3 weeks then swap it with dbol for another 3 weeks, i will be taking .5 armidex every 2 days and taking milk thistle and nac for liver support. my diet is perfect have always eaten clean, will be eating roughly 4-5000 calories per day, this is my training routine for the next 6 weeks before i change it.

    MONDAY/THURSDAY CHEST AND BACK

    Bench press 3 sets 12 reps
    Decline press 3 sets 12 reps
    Dumbbell press 3 sets 12 reps
    Decline dumbbell 3 sets 12 reps
    High cable cross 3 sets 12 reps
    Low cable cross 3 sets 12 reps

    Back
    Wide pull ups 3 sets to failure
    Lat pull downs 3 sets 12 reps
    Machine rows 3 sets 20 reps
    Dead lifts 3 sets 12 reps
    Dumbbell shrugs 3 sets 12 reps

    Hanging Leg raises 50reps

    Tuesday/Friday shoulder and arms

    Bar shoulder press 3 sets 12 reps
    Front cable uraise 3 sets 12 reps
    Dumbbell press 3 sets 12 reps
    Side dumbbell raise 3 sets 12reps
    Standing around the worlds 3 sets 12 reps

    Arms
    Barbell curls 3 sets max reps
    Triceps pull down 3 sets max reps
    Resistance Band hold curl 1min each arm 3set each arm
    Reverse tricep pull down 3sets 12r
    Single Dumbbell curls
    20,18,14,10kg.
    10,12,15,30reps
    Skull crushers 3 sets 12 reps

    25 dragonflys

    Wednesday/Saturday legs

    Leg press 3 sets 12 reps
    Hack Squats 3 sets 12 reps
    Dumbbell lunges 3 sets 12 reps
    Straight leg deadlifts 3 sets 12 reps
    Calf raises 4 sets 50 reps

    Roman chair sit ups 100 reps

    what do you all think of my routine and cycle thanks
    .
    I'm implementing Ronnie's Slingshot training system with pretty good results. The basic theory is to deload for 2 weeks with lighter weights and more reps, allowing the body's receptors to reset. During the reset 2 weeks, drop the protein by 50% and up the carbs so you'll have enough energy to do the reps. Then reload for 8 weeks with higher weights and lower reps. Increase the protein to 1.5g to 2g per lean body weight and lower the carbs. i used to do 100 reps on 100lb dumbbells over a number of sets with very little rest. I thought i was working hard, which I was, but I was at a plateau. By switching up my diet/training I was able to get past the plateau and keep growing. http://forums.steroid.com/workout-tr...ng-system.html

  6. #6
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder - HOF
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    Layout your cycle properly e.g.

    Weeks 1-12 test e 400mg pw
    Weeks 1-12 tren e 200mg pw
    Weeks 1-4 anadrol 50 mg per day

    As requested detail your hcg and planned pct protocol.

    I'd like to know your age too and see a pic of your current physique.

    Can't imagine doing that much work in the gym, overkill imo.

  7. #7
    seanmc07 is offline New Member
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    I'm 25 and The cycles have been over the years not one after the other. I've not been Bulking just trying to keep lean, it's just the last year I've been trying to gain weight and I've put on about 2 stone, last cycle was 1 year ago aswell, I've always had a clean diet but always been trying to stay the same weight for the boxing until last year lol

  8. #8
    seanmc07 is offline New Member
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    Week 1-12 test 400, 800mg pw
    Week 1-10 tren 200, 400mg pw
    Week 1-3 anadrol 100mg per day
    Week 3-6 dianabol 50mg per day

    I will get pics up later

  9. #9
    seanmc07 is offline New Member
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    No had any blood work done yet, not got any hcg ,
    Pct

    Nolva week 1-2. 40mg each day week 2-5. 20mg each day

    Clomid week 1-2 100mg each day week 2-5 50mg each day

  10. #10
    redz's Avatar
    redz is offline Knowledgeable Member
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    That's quite a bit of gear for a little guy.

  11. #11
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder - HOF
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    Quote Originally Posted by seanmc07 View Post
    Week 1-12 test 400, 800mg pw
    Week 1-10 tren 200, 400mg pw
    Week 1-3 anadrol 100mg per day
    Week 3-6 dianabol 50mg per day

    I will get pics up later
    Way too much for your stats mate but I'd want to see a pic before commenting further.

  12. #12
    cousinmuscles's Avatar
    cousinmuscles is online now Knowledgeable Member
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    My two cents on your training program, you are doing too many exercises and too many sets, and you are turning it into a half endurance/half muscle building type routine. Choose one exercise per movement instead. Learn to train at the highest intensity possible, not trying to pace yourself to get through all the sets. For example on chest day:

    Bench press 2-3 sets
    Incline dumbbell press 2-3 sets
    and maybe some cable crossover at the end, 2-3 sets

    for shoulders, one press exercise, one side raise exercise and one rear delt is enough. For back, one pullup type (vertical pull) and one row type (horizontal row) and optional shrug movement is enough. Biceps and triceps will do fine with one exercise, all the chest and shoulder presses do a lot for triceps and pulls and rows for the biceps...

    You should look to do more weight or more reps every workout -- beating your old self -- and when you stagnate, switch up the exercises e.g. dumbbell bench first and incline barbell second.

    The point of higher intensity is to give your body the type of stimuli which elicits a response to grow, to prepare itself for next time by being bigger and stronger. Doing a marathon with a predetermined number of reps and sets with a set weight does not do this, it just tells the body stay where you are because you will be able to handle the next workout - it will be the same thing over and over.

    Also two deadlifts on two separate occasions in the same week is not a good idea, if its possible then your intensity is not high enough, even more so if you squat the same week too. Do it once per week - you can even get away with doing it every other week with squats alternating (I do this now because I get burned out after a while doing both the same week).
    Last edited by cousinmuscles; 02-25-2017 at 06:45 PM.

  13. #13
    PT1982's Avatar
    PT1982 is offline Knowledgeable Member
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    4000-5000 clean calories a day and weigh 182 and you aren't bulking? I'm with everyone else in saying too much at the gym.

  14. #14
    songdog's Avatar
    songdog is offline ARs TOP DOG ~ MONITOR ~
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    Well bro you are 6' 180 you are build like a runner so something isn't right with your program and doing a cycle like this isn't going to fix it.

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