After a long while off, here's my comeback

[Testostack]

Just ending few weeks ago a 8 weeks test E / Dbol cycle.... gained 20 lbs. 1.6 inches arms, almost 3 inches legs and 2.8 inches chest.

so now i'm gonna rest for few months and then see....

But....what could i do (do you have any special "tips") to improve shoulders/back/arms width/thickness

i quite happy with that for now...but think i could have lot better....and covered a lotta excercices....

So?

Thx in advance.

[Gardener]

You look prety good my friend! If I were in your shoes I would continue bulking until April and then start cutting like crazy!

[wilson9d]

Just ending few weeks ago a 8 weeks test E / Dbol cycle.... gained 20 lbs. 1.6 inches arms, almost 3 inches legs and 2.8 inches chest.

so now i'm gonna rest for few months and then see....

But....what could i do (do you have any special "tips") to improve shoulders/back/arms width/thickness

i quite happy with that for now...but think i could have lot better....and covered a lotta excercices....

So?

Thx in advance.

To get wider you can do weighted Pull ups, barbell rows, t-bar and snatch grip rows.

Bigger arms weighted dips, push ups, streight bar curls 21's and hammer curls.

bigger shoulders jerk, clean, & press (no better shoulder workout) also if you do seated mil or dumbell or arnold presses try them standing.

[GreekDiesel]

Nice gains man! 20 lbs huh?! That's definitely a successful cycle! I am currently in the sixth week of a test/deca/d-bol cycle and have gained about 25 lbs. I'll be posting some before and after pics real soon. As far as your delts/back is concerned, I think that whatever you're doing seems to be working fine. I find that the best workouts for these areas are wide-grip pull-ups, bent over rows, seated rows, and good ol shoulder presses. Once you start getting shredded you'll see all your hard work from the cycle come out! Your bf % is actually not that bad right now so it shouldn't take you too long to cut.

[Testostack]

To get wider you can do weighted Pull ups, barbell rows, t-bar.

Bigger arms weighted dips, push ups, streight bar curls 21's and hammer curls.

bigger shoulders jerk, clean, & press (no better shoulder workout) also if you do seated mil or dumbell or arnold presses try them standing.

Ok, thx.

For now here's what i do.

Back: i pick up 4/5 max excercices and do for each max 6 sets (pyramidal and 2 heavy)
- bbell row (230 lbs)
- weighted chins w/ 35lbs (12x)
- seated rowing (close/wide grip, dependind...)
- one arms dbell rows (110 lbs)
- always light deadlift for lower back (like 4 sets 220 lbs)


shoulders: same receipe.
- dbell shlders press (max 80 lbs x10) or bbell press (you guys call that "military" i think)
- lat. raise
- front raise
- rear (always using free weights for shoulders)

then traps (not much of a problem )


arms : always working supersets
- EZ bbell curls/ triceps rope pushdowns
- alternate seated curls/ headcrusher
- scott one arm curl (or hammer) dips (or close grip triceps bench press)


so whatcha think about it?

[Testostack]

Well, for my cycle i did 250mg Test E once a week for 8 weeks and then from week 6 dbol for 7 weeks (20mg/25/30/30/30/25/25)....not so bloated at all and cardio kept me in pretty shape. even lost a bit of a fat...

[Testostack]

Nice gains man! 20 lbs huh?! That's definitely a successful cycle! I am currently in the sixth week of a test/deca/d-bol cycle and have gained about 25 lbs. I'll be posting some before and after pics real soon. As far as your delts/back is concerned, I think that whatever you're doing seems to be working fine. I find that the best workouts for these areas are wide-grip pull-ups, bent over rows, seated rows, and good ol shoulder presses. Once you start getting shredded you'll see all your hard work from the cycle come out! Your bf % is actually not that bad right now so it shouldn't take you too long to cut.

you look pretty damn hard and cut mofo!!

nice 6 packs....(eventhough i really don't care about mine which are hidden from my permanent bulking diet )

[BIGMIKETORR]

^^^ nice..... u look awesome bro keep training hard and I would deffintely work that chest IMO... and then cut down to give u that nice hard look.

[Testostack]

^^^ nice..... u look awesome bro keep training hard and I would deffintely work that chest IMO... and then cut down to give u that nice hard look.

That's what i work big time on every angle possible, but also my biggest weak point!

[GreekDiesel]

you look pretty damn hard and cut mofo!!

nice 6 packs....(eventhough i really don't care about mine which are hidden from my permanent bulking diet )

Thanks man! Unfortunately, I don’t look like that right now……….....that was in the summer! I'm about 25 lbs heavier right now due to my bulking cycle. Can't have the six pack abs if I want to get bigger but you obviously know what I'm sayin. I was 190 6% bf in my pic and right now I'm about 216 12% bf. Def put on some serious mass from my cycle!! I've been eating like a horse though……….5000 calories a day all from clean & healthy foods! I also did like you and still kept a little cardio in my bulking phase.

[Testostack]

Cardio is balanced...on one hand, it help to keep clean and look harder..on the other hand, makes me weaker for next training (such as legs or chest!!! )

What was your cycle though, i'm interested...

[wilson9d]

its a good program. if you want some ideas for size here ya go.

I t looks to me like you do a lot of reps on everything. It depends on your body but I gain more size and strength from heavy weights. I used to pyramid everything so I could train for both size and cut. But cut depends on fat. So I go as heavy as I can and do as many reps as I can for 3 -4 sets. And a stay at that weight for weeks until I can do that weight for 4 set of 12 to 15 reps. Then move the weight up to a heavier weight. I also rotate exercises once I think I am not making gains.

So if you can do 230 for six sets of 12 reps try 275 for 4 sets of 6 then next week try 4 sets of 8 and the next week 4 sets of 10 or 12.

Back: I pick up 4/5 max exercises and do for each max 6 sets (pyramidal and 2 heavy)
- bbell row (230 lbs) this exercise is crucial for having a big back I do 6 sets as heavy as I can 3 over hand 3 underhand

If your gym has a t-bar I would add them in here.

- Weighted chins w/ 35lbs (12x) these are real good for biceps try adding weighted wide grip pull-up first. There is no need to go excessively wide.

- seated rowing (close/wide grip, dependind...) I don’t like sitting exercises you get a better workout and use more muscle be standing I do everything standing. I don’t think you need seated row after bent over rows you should have fried you back doing those. If you don’t think you getting a good enough burn then do snatch grip rows after your bent over rows then pull-ups. Pull ups is one exercise you can pyramid. Start real heavy some thing you can do 6 reps of max do 3 sets the take off the weight and do 3 sets of max reps.

- one arms dbell rows (110 lbs) these are great!!! 3 point one arm dumbbell rows work well. Also if you have been doing these for awhile try the 3point.

- always light deadlift for lower back (like 4 sets 220 lbs) I always do dead lift on leg day. If you are doing a straight leg dead lift there is really no need if you are doing 230 on bent over rows. I use a regular dead lift of a Romanian dead lift for overall strength.


shoulders: same receipe.
- dbell shlders press (max 80 lbs x10) or bbell press (you guys call that "military" i think)
Again do these standing. Jerk and cleans instead of military from the floor to over your head without stopping. (One smooth movement)

lat. Raise - front raise - rear (always using free weights for shoulders)
I don’t do these they suck! I know it took me a long time to get this in to my head. But your body really doesn’t move like this a lot so there is not a lot of muscle there to build you will put more size on doing more full movements your body works as a system not in isolation.

Arnold presses will make you delts much bigger and still focus on all of the individual muscle strands on the delts.

then traps (not much of a problem )
for trap I again like snatch grip rows, cable row to face, and dumbbell shrugs.

arms : always working supersets

for size on arms supper sets are ok but no opposing workouts 2/3 of your arms are triceps so go heavy first on these. Weighted dips 4 sets of eight max weight you can do at this
supper set the dips with knuckle pushups (keep you palms facing in, hands shoulder width apart and when you go down keep your elbows close to your body.

Next do head crusher sup set with close grip bench use an ezcurl for this 4 set of 15/15

Then rope extensions, if you have been doing this for a long time switch to one arm over head triceps extension with a dumbbell.

For curls drop the ez curl bar and use a straight bar. Heavy weight 4 sets
Then do 21’s but do a full curl all the way up and all the way down. The 21’s come from the hand position. Wide grip, shoulder width, close grip seven reps each grip. 4 sets of 21 (don’t cry)
Next do hammer curls on the preacher bench 4 sets of 12.
Then do 2 arm standing curls keep your elbows close and your palms up and out both arms simultaneously.

If you have anything left do 4 sets of 15 standing cable curls with the ezcurl bar.

[GreekDiesel]

Cardio is balanced...on one hand, it help to keep clean and look harder..on the other hand, makes me weaker for next training (such as legs or chest!!! )

What was your cycle though, i'm interested...

I only do like 10 mins of intense cardio ed. During my cutting phase I usually up it to 20 mins high-interval training ed. I haven't really noticed much of a performance issue regarding my weight training. I consider 10 mins of cardio before my workout just a warmup. Here's my cycle:

weeks 1-6 - d-bol 30mg/ed, test 600mg/wk, & deca 300mg/wk
weeks 7-10 - test 600mg/wk, & deca 300mg/wk

[Testostack]

its a good program. if you want some ideas for size here ya go.

I t looks to me like you do a lot of reps on everything. It depends on your body but I gain more size and strength from heavy weights. I used to pyramid everything so I could train for both size and cut. But cut depends on fat. So I go as heavy as I can and do as many reps as I can for 3 -4 sets. And a stay at that weight for weeks until I can do that weight for 4 set of 12 to 15 reps. Then move the weight up to a heavier weight. I also rotate exercises once I think I am not making gains.

So if you can do 230 for six sets of 12 reps try 275 for 4 sets of 6 then next week try 4 sets of 8 and the next week 4 sets of 10 or 12.

Thanks for your advice...reminds me i stick to pretty much the same excercices as long as they work for me...maybe reason why i'm not getting those guns bigger (17.7 inches)

thx a lot.

[Testostack]

I only do like 10 mins of intense cardio ed. During my cutting phase I usually up it to 20 mins high-interval training ed. I haven't really noticed much of a performance issue regarding my weight training. I consider 10 mins of cardio before my workout just a warmup. Here's my cycle:

weeks 1-6 - d-bol 30mg/ed, test 600mg/wk, & deca 300mg/wk
weeks 7-10 - test 600mg/wk, & deca 300mg/wk

Whaooo: that's a lotta test!!!

Mine was pretty much

weeks 1-4: 250 mg Test E/EW
Weeks 5-8: 250 mgTest E/EW along with 30mg Dbol

After it's too much sides effects for not much better gains

[MoneyMike315]

I only do like 10 mins of intense cardio ed. During my cutting phase I usually up it to 20 mins high-interval training ed. I haven't really noticed much of a performance issue regarding my weight training. I consider 10 mins of cardio before my workout just a warmup. Here's my cycle:

weeks 1-6 - d-bol 30mg/ed, test 600mg/wk, & deca 300mg/wk
weeks 7-10 - test 600mg/wk, & deca 300mg/wk

GreekDiesel, I am getting ready to start this exact same cycle as you are on. Curious if you are using Nolvadex or Clomid etc... Whats your PCT look like. Are you using HCG. You can PM me if you like. If you check my POSTS its under (1st cycle,TEST,DECA,DBOL,Nolvadex) title... Thanks for any help...

Testostack; Nice `COMEBACK` looking real solid to me man. Keep up the hard work.

[Testostack]

Thanx bro, but i'm pretty far from what i want....and trust me....i realize more and more that ain't roids that are doin the job...but my very will. that's just a plus for me cuz i don't wanna mess myself up...so obviously i'm limiting the dosage and differents gears i'm stacking...

For instance test is real good, but i don't think that at 25, 500 mg EW is necessary....i train ED so i do twice arms shoulders, chest and back per week...so that 12 hrs of workout per week...i really don't think that i need more than 30mg of Dbol or even more than 250m Test E....plus i'm pretty sensitive to some side effects....

But that's another story...u US dude seem to have a totally different cycle/gear usage as french/European Bber...

[GreekDiesel]

Whaooo: that's a lotta test!!!

Mine was pretty much

weeks 1-4: 250 mg Test E/EW
Weeks 5-8: 250 mgTest E/EW along with 30mg Dbol

After it's too much sides effects for not much better gains

Actually, 600mg per week is still pretty low. My first couple cycles I did 250 per week then 500 on my third and forth. This is about my fifth cycle so I put it up to 600. I've read some serious articles about how some dudes have used up to 10,000 mg of test per week! I personally wouldn't go much past 600 or so.

[SaSqUaDgE]

u looken big man great job

[NewJuice]

did you use a back light for those pictures or the flash on the camera.? I like how they came out

[Testostack]

My friend's a professional photographer, so yes it's back light and all....