Pictures B4 I started my Cycle!

**Kevinjg** · 02-09-2007, 01:09 AM

Hi guys here are some picturs from the front part of my body B4 I started my Cycle, I'll try and get some of my back, And some of my chicken legs. ha ha

What do you all reckon?

I'll keep you all posted through out my cycle of the improvements.

All comments welcome even if you wish to critisize!

**5ifthCitizen** · 02-09-2007, 01:48 AM

lookin pretty solid man, whats your cycle? also ur stats...

**Kevinjg** · 02-09-2007, 01:59 AM

Originally Posted by pgilligan10

lookin pretty solid man, whats your cycle? also ur stats...

Week 1-12 Tren E 500mg Week
Week 1-12 Sustanon 250 500mg week
HCH week 8-12 or week 10-14 1500 iu week
Week 14-16 40mg ED Nolvadex
Week 16-18 20mg ED Nolvadex
Week 18-20 100mg ED Nolvadex

Also got Arimidex On hand for any sides.Also may add to PCT
And 6 weeks of Winstrol 60mg ED I'll put them in there somewere.

5ft 9, 82kg, 26 Years old. Still growing! Not sure about BF%

**Pops1985** · 02-09-2007, 08:34 AM

Looking Great man, throw al little of abs workout and there perfect, but nice you would look great after the cycle

SVTMuscle* · 02-09-2007, 09:09 AM

HCH? Do you mean HCG ?

**Kevinjg** · 02-09-2007, 03:39 PM

Yeah sorry HCG

**Kevinjg** · 02-09-2007, 03:41 PM

Originally Posted by Pops1985

Looking Great man, throw al little of abs workout and there perfect, but nice you would look great after the cycle

Ive always struggled with my Abs, Any suggestions?

**FlyByU** · 02-09-2007, 10:34 PM

I found that heavy deadlifts and squats not only increased my leg and back mass, but also really increased the size of my abs. In order to have a heavy deadlift and squat you need very strong abs. The only way to increase ab definition though is thru diet. Worry about that once you've finished your bulking. Don't try to cut up and gain mass at the same time.

**FlyByU** · 02-09-2007, 10:55 PM

I also found that working my legs hard with heavy squats actually made my whole body grow. During the time I was really focusing on my legs, I hardly did any upper body work and yet my upper body still grew quite a lot. Heavy squats and deads have been shown to create a more overall anabolic environment, which leads to better whole body muscle gains. You say you have chicken legs, so get to that squat rack now and hit it hard!!

**Kevinjg** · 02-09-2007, 11:13 PM

Originally Posted by FlyByU

I also found that working my legs hard with heavy squats actually made my whole body grow. During the time I was really focusing on my legs, I hardly did any upper body work and yet my upper body still grew quite a lot. Heavy squats and deads have been shown to create a more overall anabolic environment, which leads to better whole body muscle gains. You say you have chicken legs, so get to that squat rack now and hit it hard!!

Yeah i have n hitting my legs hard lately, can see them changing shape, they hurt for days! At the mo I do Squats as a warm up, Full squats, Leg extension and striaght leg dead lifts. Anything else i can add?

**FlyByU** · 02-09-2007, 11:42 PM

I wouldn't do the leg extensions because they create a lot of shear force on the patellar tendon, plus squats will give you such complete leg development that there is no need to do leg extensions anyway. Also remember with stiff legged deads that the legs shouldn't actually be completely straight. There should be a slight bend in the knees. I would do the SLDL on the same day as you do deadlifts. Try SLDL, front squats going all the way down and heavy deadlifts on one day in the week and light lunges or step ups, followed by heavy squats and then light good mornings or heavy back extensions on another day in the week. On your DL day, you should also throw in some other exercises for the back like bentover barbell rows or prone flyes and wide grip weighted pullups. What does your complete workout week look like? I might be able to help u lay things out a bit better than your doin right now.

**Kevinjg** · 02-09-2007, 11:53 PM

Monday Chest & Calfs
Tuesday Biceps & Triceps
Wednesday Shoulders & Top part of legs.
Thursday Back
I also chuck in Traps on one of the days.
1 or 2 days off then start again.

Abs 2 or 3 times a week!

**FlyByU** · 02-10-2007, 01:21 AM

Originally Posted by Kevinjg

Monday Chest & Calfs
Tuesday Biceps & Triceps
Wednesday Shoulders & Top part of legs.
Thursday Back
I also chuck in Traps on one of the days.
1 or 2 days off then start again.

Abs 2 or 3 times a week!

What exercises, rep range and lifting intensity are you doing?

I'd suggest something like this:

Monday - front squats, SLDL, DL, hamstring curls, calf raises, bent over barbell rows OR prone (face down) dumbell flyes for the upper back, upright rows, wide grip weighted (wearing dip belt) pull ups, light back extensions (optional), abs

Tuesday - cardio

Wednesday - dumbbell shoulder press, heavy barbell bench press, light dumbbell flyes, dumbbell lateral raises, weighted dips, dumbbell bicep curls, abs

Thursday - step ups onto a bench that puts your thigh parallel with the floor (this is a great glute and hamstring exercise), heavy barbell squats (position the bar low down on the traps like a powerlifter does and sit right back when you do them. This will really target the hams and glutes), good mornings, hamstring curls, calf raises

Friday - cardio, abs

Saturday - barbell military press, dumbbell bench press, dumbbell lateral raises, barbell bicep curls, skull crushers (for the triceps)

Sunday - off

**Kevinjg** · 02-10-2007, 01:40 AM

All 3 sets of 8

BICEPS
Dumbell Curls 30kg
Preacher Curls 50Kg
Hammer Curls 22.5kg

TRICEPS
Skull Crush 50kg
Machine Rope Pulldown 45kg
1 Arm Rope Pulldown 27.5kg

CHEST
Bench Press
Flat 115kg
Incline 100kg
Decline 105kg

Machine Flys
Flat 20kg
Incline 17.5kg
Decline 22.5kg

SHOULDERS
Shoulder press front 90kg
Pulldown front 65kg
Front raise 12.5kg
Side raise 12.5kg
Upright Rows 37.5kg
Shoulder press back 75kg
Rows 15kg

TRAPS
Shrugs
Reverse shrugs
Dumbell Side shrugs

LEGS
Half Squats 80kg
Leg Curls 40kg
Full Squat 65kg
Dead lift/Striaght back 80kg
LEGS ARE WEAK!!!!

Back ????

WOULD YOU ADD ANYTHING ELSE???
Thanks

**FlyByU** · 02-10-2007, 01:56 AM

Originally Posted by Kevinjg

All 3 sets of 8

BICEPS
Dumbell Curls 30kg
Preacher Curls 50Kg
Hammer Curls 22.5kg

TRICEPS
Skull Crush 50kg
Machine Rope Pulldown 45kg
1 Arm Rope Pulldown 27.5kg

CHEST
Bench Press
Flat 115kg
Incline 100kg
Decline 105kg

Machine Flys
Flat 20kg
Incline 17.5kg
Decline 22.5kg

SHOULDERS
Shoulder press front 90kg
Pulldown front 65kg
Front raise 12.5kg
Side raise 12.5kg
Upright Rows 37.5kg
Shoulder press back 75kg
Rows 15kg

TRAPS
Shrugs
Reverse shrugs
Dumbell Side shrugs

LEGS
Half Squats 80kg
Leg Curls 40kg
Full Squat 65kg
Dead lift/Striaght back 80kg
LEGS ARE WEAK!!!!

Back ????

WOULD YOU ADD ANYTHING ELSE???
Thanks

I forgot a few exercises in my list above, but I think I gave you a good split which allows for enough recovery. I think you are doing too many very similar exercises and not enough heavy core exerces which build the most mass.
I would do shrugs on your deadlift day. I wouldn't worry about reverse shrugs and dumbell side shrugs. I would not do half squats. Do full front squats on the same day as you do deadlifts and powerlifting style squats (below parallel, but not all the way to the ground) on your squat day. Yes, your legs are VERY weak if you're only full squatting 65kg. You should be doing atleast 165kg at your body weight. If you weigh 82kg with a good sized upper body for the most part as I see in those pics, your legs must be very skinny, so you need to work on them. I still like the split I gave you. Just do shrugs on your deadlift day, and insert incline bench press on Saturday and decline bench press on Wednesday, or vice versa. You can do front dumbell raises on one or both of those days too. I wouldn't bother doing all those variations of machine flyes.

**FlyByU** · 02-10-2007, 02:25 AM

When you're doing DLs, you will be doing reps of 3, 2, 1, 1. Aim to increase the weight you lift gradually each week. Squats I would do warmups at 10 reps, then 8 reps, then moderately heavy for 6 reps, then 3 sets of 5 heavy reps. If you only do reps of 8 with squats, you won't increase your strength much because you're too far away from you 1RM. I'd do the same rep range for most of the other exercises too, with the exception of dumbell chest flyes, front raises, lateral raises and calf raises. These you can stick with 8 reps.

**anaBROLIC** · 02-10-2007, 08:15 PM

nice tats man... very detailed...

**l2elapse** · 02-10-2007, 09:13 PM

Originally Posted by anaBROLIC

nice tats man... very detailed...

**Kevinjg** · 02-11-2007, 12:46 AM

Just didn't want ppl reconising me! I don't exactly broadcast that i take steroids to all my friends and family, Some of my mates takes the stuff but i still deny it! Some of my mates may use this forum! So why take a chance!! I'm not exactly proud of my self i take steroids!