1st female anavar cycle - show prep

[dlklift]

Hi guys,

I'm doing my first ever Anavar cycle at 20mg per day (10mg AM & 10mg PM) as recommended by my coach

Stats:
24 years old
5'4"
Starting weight: 8 stone 6.5lbs
Body fat: 18% (electronic device)Goal:
Currently 7 weeks out from my first show (bikini) & want to keep setting PBs even during my prep. No specific weight or bodyfat goal in mind as it's my first show and we don't know what my stage weight will be!

Current diet:
Meal 1 - 4 egg whites and 2 eggs
Meal 2 - 125g chicken, 100g sweet potato & green veg
Meal 3 - Tuna & salad
Meal 4 - 125g chicken, 100g sweet potato & green veg
Meal 5 - 125g lean beef mince OR salmon & green veg
Meal 6 - 4 egg whites
PWO - 30g protein shake w/ glutamine & banana

Supplements:
1 scoop of glutamine, omega 3, 1000mg vit c, multivitamin, 500mg calcium & clen (currently doing a loading cycle)

Workout split:
Shoulders, chest & abs
Quads & abs
Back & arms
Hamstrings & glutes (X2)
Back & shoulders
with 1 rest day currently

Cardio:
45 mins either fasted or after last meal (I work shifts so it depends what shift I'm on at the time)

Been lifting for 2.5 years now (on/off) and looking to make some good lean gains Currently on day 5, no side effects as of yet. Although shakes from clen and yesterday (day 4) I experienced some unbearable hamstring pump when doing lying hamstring curls. I've heard taurine is good for this? Can anyone suggest anything to help or am I going in the right direction with taurine?

Photos to follow...

[dlklift]

[dlklift]

Daily updates to follow as of tomorrow!

[Couchlockd]

taurine will help tremendously. 3-5g daily

also L-carnitine @ 1500-2500 a day

[dlklift]

Day 6:
Lots of energy today! Started off with a 45 min fasted walk this morning! Came back ate breakfast and meal 2 then went to the gym and did a quad workout as below.

Quad focus day (no abs today as I trained them yesterday so will stick them on the end of another session this week)

Leg extension
25kg x 12 reps
35kg x 10 reps
45kg x 8 reps

Squats (smith machine as I find I can focus on my quads more rather than focusing on technique with the free weight bar)
20kg each side x 12 reps
30kg each side x 10 reps
40kg each side x 6 reps (to failure)

Leg press
100kg x 12 reps
140kg x 10 reps
180kg x 8 reps
200kg x 6 reps (first time without a spot)

Walking lunges 15kg Bar
3 x 22 lunges (up and down the gym)

Leg extension finisher 21s (7 reps bottom range 7 reps top range 7 full reps)
20kg
25kg
25kg - legs shaking by the end so I know I finished them off!

Only thing I’d say I felt stronger on was the leg press but I still got scared to go above 6 reps (I got squashed under it a couple of months ago so I’ll see how the strength is next week when I go with a training partner)

So far so good, no noticeable sides. I have a higher resting heart rate and my workouts are more in the cardio zone than the fat burning zone but I’m guessing that’s the clen .

Have ordered some taurine! Hopefully that’s here soon.

Only thing I’m noticing at the minute is I think my sex drive is heightened which is probably a good thing as my other half has just started his next cycle

[kelkel]

Looking great! Will be following your progress!

[dlklift]

Thanks Kelkel!

Updated picture for this weeks check in - photos I posted yesterday were a week old!



I think I see more ab lines!

[dlklift]

Day 7 Back & arms
Woke up with the worst glute DOMs today! Seeing as I put a massive emphasis on squeezing my quads at the top of every exercise yesterday I’m a bit miffed I feel it in my glutes today. This happens a lot. Anyone got any tips on how to try and grow me some quads? (I suppose I should count myself lucky that I’m glute dominant but need the big legs to go with a bum...)

Straight arm pulldown
23kg x 12
29kg x 10
31.5kg x 9 (surprised myself with this so decided to do another set at a heavier weight)
35kg x 4 (PB!!! Not many reps but a PB! I like to get over 6 at least usually)

Wide grip lat pulldown with a pause at the bottom
30kg x 12
35kg x 9
40kg x 7

Underhand lat pulldown
35kg x 11
40kg x 9
45kg x 6 (PB!!!)

Close-grip seated cable row
30kg x 12
35kg x 10
40kg x 8

Preacher curls
14kg x 10
16.5kg x 9
16.5kg x 9

Tricep extension supersetted with
17kg x 12
17kg x 12
19.5kg x 11

Cable bicep curls
17kg x 12
17kg x 11
23kg x 9

Arm extension
25kg x 12 each arm
30kg x 10 each arm
32.5kg x 8 each arm

Good bicep pump after that! Wish I could train upper everyday but unfortunately being a bikini girl means leg day 3x a week

No sides still from the var unless the few spots on my back are from that?

Clen has worn off quite a bit now so I’m gonna up my dose of that tomorrow. Currently on 0.04mg daily (on day 8 of my loading cycle)

[Couchlockd]

Day 7 Back & arms
Woke up with the worst glute DOMs today! Seeing as I put a massive emphasis on squeezing my quads at the top of every exercise yesterday I’m a bit miffed I feel it in my glutes today. This happens a lot. Anyone got any tips on how to try and grow me some quads? (I suppose I should count myself lucky that I’m glute dominant but need the big legs to go with a bum...)

Straight arm pulldown
23kg x 12
29kg x 10
31.5kg x 9 (surprised myself with this so decided to do another set at a heavier weight)
35kg x 4 (PB!!! Not many reps but a PB! I like to get over 6 at least usually)

Wide grip lat pulldown with a pause at the bottom
30kg x 12
35kg x 9
40kg x 7

Underhand lat pulldown
35kg x 11
40kg x 9
45kg x 6 (PB!!!)

Close-grip seated cable row
30kg x 12
35kg x 10
40kg x 8

Preacher curls
14kg x 10
16.5kg x 9
16.5kg x 9

Tricep extension supersetted with
17kg x 12
17kg x 12
19.5kg x 11

Cable bicep curls
17kg x 12
17kg x 11
23kg x 9

Arm extension
25kg x 12 each arm
30kg x 10 each arm
32.5kg x 8 each arm

Good bicep pump after that! Wish I could train upper everyday but unfortunately being a bikini girl means leg day 3x a week

No sides still from the var unless the few spots on my back are from that?

Clen has worn off quite a bit now so I’m gonna up my dose of that tomorrow. Currently on 0.04mg daily (on day 8 of my loading cycle)

be thankful sides stay away

at the doses you should be damn near side effect free other than the positives.

[< <Samson> >]

You look great, some legit Var should do you wonders for adding some real LBM mass

Nice ink btw

[ghettoboyd]

you look amazing already... ill be following...

[dlklift]

Thanks guys!

Hoping to build some quads during this cycle. Having typical prep thoughts of not feeling ready with only 6 weeks and 4 days to go!

[DocToxin8]

Good luck and work hard!
Looking awesome already!

Just do your best and be content about that, it’s a marathon, not a sprint.
(Although we do sprint on occasion, don’t we? )

[< <Samson> >]

I think you'll do just fine you're off to a solid start

And like home slice mentioned - it's not a race. . . . Just enjoy what u do



Shit, if u never ran anything - 6 weeks of legit 20mg a day Var should make a legit difference

[dlklift]

Thanks guys. Just learning to trust the process!

Nope never ran anything! Was a bit scared at first but read nothing but positives from women on the forums!

Nothing to really report from me today! Gave myself a rest day today as my body was crying out for one with all my aches! Does anyone actually struggle to have an actual “rest” on rest day? I always find myself cleaning or meal prepping along with my cardio that I still have to do even on rest days.

Found some time to myself and had a 30 min bath with some Epsom salts and it’s actually made a difference to my aches and pains! Or is it just placebo? Haha!

Upped my clen today to 0.06mg and didn’t really have that many shakes today. Think I’ll up it again tomorrow!

Have a good Wednesday everybody, hamstring & glutes session tomorrow!

[< <Samson> >]

Shit, I hardly get down time - I still feel beat from leg day 2 days ago

[dlklift]

Day 9 Hamstring & Glutes

Stiff legged deadlifts (smith machine)
15kg each side x 12 reps
20kg each side x 10
25kg each side x 8

Sumo deadlifts
80kg x 5 reps (3 sets)
Was hoping I could hit a PB today but strength was shot after stiff legged deadlifts before these, note to self: do deadlifts once in workout ��

Glute kickbacks
60kg x 12 reps on each leg
70kg x 10 reps on each leg
80kg x 8 reps on each leg (PB!)

SS with Hyperextensions (curved back to hit the hamstrings & glutes)
10 with 10kg plate (x 3 sets)
Sumo squats holding a dumbbell
10kg x 12 reps
15kg x 10 reps
20kg x 8 reps

Hamstring curls seated (with a pause at the bottom)
25kg x 12 reps
30kg x 10 reps
35kg x 7 reps

No horrific hamstring pump today like last week, I’ve started taking my taurine today. Stirred in half a teaspoon into my cup of preworkout coffee. How do you actually take it? I haven’t got a bloody clue ha ha

Weighed myself 3 days early (check in Sunday) today and I’m at a new low for prep (8 stone 5 3/4 lbs) wooooo! Bit of motivation to keep pushing this week now, I know I shouldn’t look at the scales too much as it can be a head fuck!

Took a post workout gym selfie, is that a bit of delt and quad I see!?

[Couchlockd]

Day 9 Hamstring & Glutes

Stiff legged deadlifts (smith machine)
15kg each side x 12 reps
20kg each side x 10
25kg each side x 8

Sumo deadlifts
80kg x 5 reps (3 sets)
Was hoping I could hit a PB today but strength was shot after stiff legged deadlifts before these, note to self: do deadlifts once in workout ��

Glute kickbacks
60kg x 12 reps on each leg
70kg x 10 reps on each leg
80kg x 8 reps on each leg (PB!)

SS with Hyperextensions (curved back to hit the hamstrings & glutes)
10 with 10kg plate (x 3 sets)
Sumo squats holding a dumbbell
10kg x 12 reps
15kg x 10 reps
20kg x 8 reps

Hamstring curls seated (with a pause at the bottom)
25kg x 12 reps
30kg x 10 reps
35kg x 7 reps

No horrific hamstring pump today like last week, I’ve started taking my taurine today. Stirred in half a teaspoon into my cup of preworkout coffee. How do you actually take it? I haven’t got a bloody clue ha ha

Weighed myself 3 days early (check in Sunday) today and I’m at a new low for prep (8 stone 5 3/4 lbs) wooooo! Bit of motivation to keep pushing this week now, I know I shouldn’t look at the scales too much as it can be a head fuck!

Took a post workout gym selfie, is that a bit of delt and quad I see!?

wow! a bit of quad? lol. I see a good bit more than a bit.

doc is that the same locker room,you took,your avatar in?

[dlklift]

I’m surprised by the quad because my legs usually look small - this pic was 5 seconds before just no feet turned out

wow! a bit of quad? lol. I see a good bit more than a bit.

doc is that the same locker room,you took,your avatar in?

[dlklift]

Day 10 Back & rear delt focus

Face pulls 1 knee down
12.5kg 12 reps
17.5kg 10 reps
21kg 8 reps
24.5kg 4 reps

Rear delts cable fly
2.5kg 8 reps (x 3 sets)

Bent over rear delt flys with dumbbells
4kg each hand 10 reps (x 3 sets)

Standing rear delt extensions
4kg 8 reps each arm (x3 sets)

Bent over dumbbell row
18kg x 8 reps (x 2 sets)
20kg x 6 reps

Plated lat pulldown (single arm)
20kg x 12
30kg x 6
30kg x 6

Bent over barbell row
30kg x 10
30kg x 10
40kg x 8

Feeling quite strong today and got a good bicep pump by the end of this session! I’m including a picture of my macros today in case anyone is interested!

Check in Sunday! Excited but also not excited for any possible food cuts!

Upped the clen today to 0.08mg, 2 days left of my loading cycle then 2 days on 2 days off

[dlklift]

[dlklift]

Day 11 - Hamstrings & Glutes

Was really not looking forward to this session as I’ve still got hamstring DOMs from Thursday but hit 2 PBS!

Hamstring curls seated - pause on the bottom
25kg 12 reps
30kg 9 reps
32.5kg 8 reps

Glute activation
Banded crab walks
Banded glute bridges
Standing hip abductors with band
(x3)

Hip thrusts
70kg 12 reps
90kg 10 reps
110kg 6 reps (PB!!)

Hack squats
50kg plus 47kg machine 10 reps
70kg plus 47kg machine 8 reps
90kg plus 47kg machine 6 reps (PB!!)

Hip abudctor
50kg 12 reps
60kg 10 reps
75kg 8 reps (full stack)

A good session seeing as I wasn’t feeling it! Check in tomorrow so I’ll let you all know what gets cut and if cardio increases!

[DocToxin8]

wow! a bit of quad? lol. I see a good bit more than a bit.

doc is that the same locker room,you took,your avatar in?

Definitely some quads there!
And I wish it was the same locker room! Haha!

You can take the taurine any way you want. It doesn’t taste much really.
With your coffee, in your shakes, whatever works.
But take it x2 or x3 daily, instead if just one big gulp. 1g x 3 is fine.
Dosage will be around 2-5g a day.

[DocToxin8]

I’m surprised by the quad because my legs usually look small - this pic was 5 seconds before just no feet turned out

Nah, they’re not small. But when you turn your feet inwards; which most women do, they will look a lot smaller.
Just remember that when on stage!

Feet in might look more feminine but don’t show off the quads.

[dlklift]

Day 12 Shoulders

Machine lat raise
14kg 10 reps
20kg 6 reps 14kg 4 reps
20kg 9 reps

Shoulder press
10kg 12 reps
12.5kg 5 reps
12.5kg 5 reps

Side lat raise dumbbell SS with front dumbbell raises
3kg 8 reps each exercise
4kg 8 reps each exercise
4kg 8 reps each exercise

Upright row cable
11.25kg 11 reps
13.75kg 9 reps
16.25kg 7 reps

Rear delt bent over fly
4kg 10 reps
5kg 10 reps
6kg 10 reps

Standing rear delt extension
4kg 10 reps
5kg 10 reps
6kg 10 reps

Standing military press
12.5kg 12 reps
15kg 10 reps
15kg 10 reps

Standing underhand shoulder raises
2.5kg 24 reps
3kg 22 reps
4kg 20 reps

Trained with one of my fellow team mates today after an hour of posing at 8am this morning! Also had check in today, coach was really pleased with my progress and I’ve been given a new back pose now we can see some more of my back! Now down to 8 stone 5lbs/53kg which is 1.5lb down since last check in. Been allowed a cheat meal tonight too! Calls for mozzarella dippers, JD chicken from TGIs & a bit of popcorn at the cinema after!

Really happy with this weeks progress, I looked noticeably leaner doing my posing this week but gonna wait till maybe next week or week after to post more progress pictures.

No changes to diet but cardio upped to 60mins which I get the choice of fasted or after last meal so next week will be after last meal.

Thanks Doc for the advice on the taurine and yesss my coach said today never stand on stage with toes turned in!

[Couchlockd]

Day 12 Shoulders

Machine lat raise
14kg 10 reps
20kg 6 reps 14kg 4 reps
20kg 9 reps

Shoulder press
10kg 12 reps
12.5kg 5 reps
12.5kg 5 reps

Side lat raise dumbbell SS with front dumbbell raises
3kg 8 reps each exercise
4kg 8 reps each exercise
4kg 8 reps each exercise

Upright row cable
11.25kg 11 reps
13.75kg 9 reps
16.25kg 7 reps

Rear delt bent over fly
4kg 10 reps
5kg 10 reps
6kg 10 reps

Standing rear delt extension
4kg 10 reps
5kg 10 reps
6kg 10 reps

Standing military press
12.5kg 12 reps
15kg 10 reps
15kg 10 reps

Standing underhand shoulder raises
2.5kg 24 reps
3kg 22 reps
4kg 20 reps

Trained with one of my fellow team mates today after an hour of posing at 8am this morning! Also had check in today, coach was really pleased with my progress and I’ve been given a new back pose now we can see some more of my back! Now down to 8 stone 5lbs/53kg which is 1.5lb down since last check in. Been allowed a cheat meal tonight too! Calls for mozzarella dippers, JD chicken from TGIs & a bit of popcorn at the cinema after!

Really happy with this weeks progress, I looked noticeably leaner doing my posing this week but gonna wait till maybe next week or week after to post more progress pictures.

No changes to diet but cardio upped to 60mins which I get the choice of fasted or after last meal so next week will be after last meal.

Thanks Doc for the advice on the taurine and yesss my coach said today never stand on stage with toes turned in!

AI think we may need to see you in the stage outfit just to be 100% positive.

[Pclairus]

Clen and yohinbine injectable clenjet

[dlklift]

Back today! When the hell did this happen!?!?

[Couchlockd]

Back today! When the hell did this happen!?!?

DAMN girl. you got your "Christmas tree" well visible.

Attachment 172214

[kelkel]

Back today! When the hell did this happen!?!?

Great shot! What's the tat down your neck?

[dlklift]

Day 13 Chest, Back & Abs

Bench press
20kg 12 reps
25kg 10 reps
27.5kg 8 reps
32.5kg 2 reps
35kg 2 reps

Plated lat pulldown (individual arm)
15kg 12 reps
25kg 10 reps
30kg 8 reps

Rack pulls
80kg 12 reps
100kg 10 reps
110kg 3 reps
120kg 1 rep
My one rep max on rack pulls is 130kg but 120 just felt super heavy today!

Seated rows
30kg 12 reps
40kg 9 reps
45kg 6 reps (PB!!)

Ab superset
Bicycle crunches
Russian twists with 6kg medicine ball
Hanging knee tucks
(X 3 sets)

Putting the cheat meal to good use today, burnt 300 cals in an hour session which is pretty good for me!

Feeling so motivated after seeing the pictures of my back yesterday, it’s amazing when your body changes how much fire it gives you to keep on going!

Just started my 2 days on 2 days off on clen . On 0.12mg today with noticeable shakes in my workout.

Thanks guys! The tat is my sisters birthday (31-10-2004) in Roman numerals, she’s catholic hence the Roman numerals!

[Medic 1]

Just awesome looking great you need to go and talk to some of the guys on here and get they on point awesome work

[dlklift]

Day 14 Quads and calves

Leg extension
35kg 12 reps
40kg 10 reps
45kg 8 reps
50kg 6 reps (Pb!!!)

Free weight squats heels elevated (haven’t done free weight squats in months just because I don’t like them)
40kg 12 reps
50kg 10 reps
60kg 8 reps
80kg 5 reps
90kg 3 reps

Single leg press
20kg 12 reps each leg
30kg 10 reps each leg
50kg 8 reps each leg

Calf raises on leg press
70kg 12 reps
80kg 11 reps
90kg 10 reps
Drop set to failure (90kg -> 60kg -> 40kg)

Leg extension to burn out (21s)
20kg
25kg
25kg

Does anyone know what I need to do with the clen on my 2 days on days off? I’m due my 2 days off tomorrow & Thursday and I’m currently on 2.5 tablets. So do I just have the 2 days off then go back onto 2.5 tablets for the next 2 days?

[dlklift]

Day 15 Back & rear delt focus

Straight arm pulldowns
23kg x 12 reps
29kg x 10 reps
35kg x 6 reps (PB!! - last week was 4 reps)

Supersetted with face pulls
23kg x 12 reps
29kg x 10 reps
35kg x 7 reps

Dual pulley lat pulldown
16.5kg 12 reps
20kg 7 reps
20kg 8 reps

Single lat pulldown
10kg 12 reps each arm
12.5kg 10 reps each arm
15kg 8 reps each arm

Wide bar seated row
25kg 12 reps
30kg 10 reps
35kg 8 reps
40kg 7 reps

One arm dumbbell row
20kg 7 reps each arm
20kg 7 reps each arm
18kg (wanted to get more reps) 9 reps each arm

Rear delt bent over flys
4kg 11 reps
4kg 11 reps
6kg 9 reps

First day off clen and weird to feel not shaky! Strength was a bit shot today and I think that’s because I’m training midday after just 2 meals, think it has an effect on my strength. Looking at going at about 3.30pm tomorrow after a few more meals so I’ll see how my strength is then.

Just off to do my 45 min cardio of my hour I have left!

Bit worried about my weight this week too. Pre cheat meal I was 8 stone 5lbs, Monday post cheat I was 8 stone 7lbs and today I’m 8 stone 6.5lbs!

[< <Samson> >]

Umm, how can I get some of this motivation? Lol

Seriously, I haven't wrote out shit for years - workouts or cals :/

[dlklift]

Day 16 Hamstrings & Glutes (mostly hamstring focus)

Lying hamstring curls
25kg 12 reps
30kg 10 reps
35kg 8 reps
40kg 5 reps (PB!!)

Hip adductor
30kg 15 reps
40kg 12 reps
50kg 10 reps
60kg 8 reps

Glute kickback
50kg each leg 10 reps
65kg each leg 9 reps
80kg each leg 8 reps (PB!!)

Hyper extensions
10kg plate 10 reps
(x3 sets)

Stiff legged deadlift (smith machine)
15kg each side 12 reps
20kg each side 10 reps
25kg each side

Hamstring seated curls
25kg 12 reps
30kg 10 reps
35kg 6 reps

Back on the clen tomorrow. Weight still not really budging post cheat

The motivation is just writing down the weights so next time I can try push/pull some more



Grow hammies grow!

[kelkel]

Quite stylish.

[dlklift]

Day 17 shoulders, arms and abs today!

Bicep curls
7kg 20 reps
10kg 18 reps
12kg 14 reps

Side lateral raises
4kg 10 reps
4kg 10 reps
4kg 10 reps

Unassisted pull ups
7
6 (burning out here lol)
5
5
Slow negatives to finish - 5

Tricep dip machine
35kg 12 reps
35kg 8 reps
35kg 8 reps (for some reason my second and third set felt super super heavy)

Tricep extension (single arm on cables)
2.5kg 12 reps each arm
5kg 9 reps each arm
5kg 9 reps each arm

Upright row cables
12.5kg 10 reps
15kg 9 reps
17.5kg 7 reps

Shoulder press machine (sitting reverse)
15kg 12 reps
20kg 6 reps
20kg 6 reps

Ab circuit
Russian twists
Leg raises
Knee tucks
(X 2)

Back on the clen today at 0.1mg! I’ve missed it and the whole feeling like a burning furnace thing, is that weird!? Haha!

Noticed my first vein today when doing bicep curls in my shoulder ahhhhhhh! Still feeling a shoulder pump an hour later, crazyyyyy

Took a pic after my session so here ya gooooo

[dlklift]

Day 18 Hamstrings and glutes (glute focus)

Lying hamstring curls (slow negatives)
25kg 12 reps
30kg 10 reps
35kg 8 reps
40kg 6 reps

Hip thrusts
70kg 12 reps
90kg 10 reps
110kg 7 reps
130kg 3 reps (PB!!)

Hip abductor
60kg 12 reps
70kg 9 reps
75kg 8 reps

Glute kickback
60kg 9 reps
75kg 8 reps
85kg 7 reps
100kg 6 reps
110kg 5 reps (PB!!)

Seated hamstring curls
25kg 12 reps
30kg 10 reps
35kg 8 reps

Check in tomorrow! Then off to see some of my fellow team mates in their first competition of the season

Can anyone have their fingers and toes crossed for me for tomorrow please? This morning had me sat 1/2 a lb up from last week. Hoping miracles happen tomorrow haha!

[David LoPan]

Keep up the hard work