Cycle/Training/Diet/Supplement Log Any advice would be great

[bobbyd]

Hey guys really want to get a bit more serious at my training this year I been training for a few years now done my 1st descent cycle last year looked my best ever then lost it all within a few months and I didn’t stop training and also was still eating right then after reading some info on here noticed I never done a pct maybe that’s why I lost most of my gains? On here I will post everything I plan to do training, diet and cycle and hopefully get some good info from you guys weather or not im on the right track or not. I plan on doing a 10 week cycle having the following:

Cycle
Test Enanthate 500mg weekly for 10 weeks

PCT
Will use the following 14 days after last pin
Nolvadex 20mg
Clomid 50mg

Diet

Meal 1: 5 egg whites 1 full egg, small bowl of oats and a strong coffee

Meal 2: chicken breast, brown rice and green beans

Meal 3: Lean mince beef, brown rice and veggies

Meal 4: Chicken Breast, sweet potato and broccoli

Meal 5: Steak and veggies

Meal 6: Chicken breast and green beans

Supplements

Multi vitamin+omega fish oil 1 tab twice a day
Fish oil 1 tab 3 times a day
Calcium and magnesium with vitamin d3 1 tab twice a day
Mass gainer shakes after meals 1 to 4
Dextrose 19-monomer powder 60g once a day before training
BCAA Powder 5g twice a day before and after training
WPI protein powder 2 scoops I think I scoop is 30g so guessing its 60g once a day straight after training


Training
I do shift work so I train either after meal 1 or meal 3 and sometimes meal 4.

Day1 Chest
Incline bench press barbell (medium grip)
Incline bench press dumbbell
Flat bench press barbell (medium grip)
Flat bench press dumbbell
Bent arm dumbbell
Flat pec deck
Super set of chest press and normal pec deck

Day 2 Biceps/Triceps
Preacher bench curls barbell (close grip)
Preacher bench curls using a machine (medium grip)
Standing dumbbell curls
Overhead cable curls
Standing bicep curls using a barbell
Cable tricep extensions
Machine tricep extension
Machine overhead cable extension dips

Day 3 Legs
Leg Press
Squats
Leg extensions using a machine
Lying leg curls
Standing leg curls
Seated leg curls
Standing calf raises
Bent calf raises using a machine
Seated calf raises

Day 4 Back
Back extensions with a 5k plate on a machine
Dead lifts barbell
Bent over long bar rows 2arm
Lat pull downs
Machine rows
Back pull downs
Seated cable rows
Bent over T bar rows

Day 5 Shoulders/Traps
Shoulder press Barbell using smith machine
Shoulder press dumbells
Dumbbell lateral raises
1 Arm cable lateral raises
Dumbbell forward raises
Barbell forward raises
Barbell shrugs
Dumbbell shrugs
Super set of Seated and standing shrugs using a shrug machine

That’s pretty much my routine I do 3 sets of 8 to 10 reps. Also after each session I do a bit of abb work then hit the treadmill doing light cardio for 20min I don’t train Saturday and Sunday due to work commitments but if I get a weekend off I will train day 1 to day 3 then a day off and continue day 4 day 5. Also my diet I do occasionally mix it up still eating clean and sometimes will have a cheat meal but not often. Same with my training I do change a few things each session so it’s not always the same. Not sure if this is the right way to go but I done this routine last year with using test E, sus 250 and clen like I said I got really good results but lost it and this time with a bigger cycle and strict training/diet and a pct I hope to achieve some really good results so if there’s something im doing wrong please feel free to let me know as that’s why im posting this long arse log on here lol to hopefully learn and gain good results.

Here are some stats

Age 30
Weight 82 kilos 180 LB
Height 5’7 bare feet
Chest 43”
Waist 35”
Upper legs 24”
Body fat 14%

[bobbyd]

I changed my cycle as I posted my cycle on a another topic and was way off and after doing some research it was way to much max T we can have thats kind of safe is about 1g/weekly so im just going to have Test E 500mg weekly for 10 weeks

[stpete]

Uh, are those the exercises you do each training day or just a variety of exercises you perform on those given days?

[austinite]

That is some workout program you got there. Stpete raises a question I'm also interested in...

[bobbyd]

Uh, are those the exercises you do each training day or just a variety of exercises you perform on those given days?

variety of exercises I do on those given days I choose about 6 of them on each day but if I got more energy I do the lot just depends on how i feel on the day

[Live for the PUMP]

Your diet looks good as long as your hitting your cals and Macros right. Great carb and animal protein choices. If you do all those exercises each time I would have to think you are over-training.. IDK maybe that works for you... I would advise to go 12 weeks on your cycle as most ppl don't start getting results till near the 6th week. Nice job on the layout. You still have some monster sentences, lol, but much better from that last 500 word sentence in your other post.