Workout Review

[thex95]

This is my current workout, wondering if anyone had any points to refine it. I am starting a cycle in a couple of months as follows;
test cypionate 400mg every week for 10 weeks
arimidex @ .5mg eod, continuing until clomid
Clomid theropy starting 3 weeks after last pin @ 100/50/50/50

Workout;
Reps Sets
Chest
Bench Press 12,10,8,6,4,12 (pyramid)
Incline Press 4 8
Chest Dip 3 12
Chest fly 3 10
Biceps
Barbell curl 12,10,8,6,4,12 (pyramid)
Bar pull 3 8
Hammer Curls 3 10

Day 2
Exercise Sets Reps
Legs
Squat 12,10,8,6,4,12 (pyramid)
Lunge 4 8
Romanian d-lift 4 8
Standing calf raise 3 20
Shoulders

Military Press 12,10,8,6,4,12 (pyramid)
Lateral Raise 3 10
Dumbell Press 3 8
Dumbell Shrugs 4 12

Day 3
Exercise Sets Reps
Back
Cable Pull 12,10,8,6,4,12 (pyramid)
Lat Pull Down 4 8
Deadlift 4 8
Bar Pull 4 8
Triceps
Close Grip B Press 12,10,8,6,4,12 (pyramid)
Rope Pulldowns 3 10
Seated Tricep Extension 3 10

Stats
Age: 22
Body fat % 10%
Weight 186
Height 5'11
Years training 4

Ya ya ya I know a ton of you will say dont cycle yet train more years blah blah blah, BUT for the rest if you have any solid tips feel free to drop some knowledge. I am wanting the best possible workout for my cycle. Any help is welcomed. Thanks.

[tbody66]

Your age and weight make it possible to accomplish so much more naturally and not damage your long term health or potential.

That being said, I like your workout plan, how long have you been on this routine and what poundages are you using?

[thex95]

Ive been at the routine since the beggining of September, so about 3 months. Poundage as follows bench 145,165,175,195,235,145
incline 140
dip - 0
fly- use machine with no actuall weight incriments, about half the stack of weights
curl 65,75,80,85,90,65
bbell pull 135
hammer curl 30 (seated)
the other two exercises are about the same body weight % per exercise, nothing to brag about for some reason I can't seem to up my strength all that much ( maybe I'm just a puss)

Pretty light weight overall, for some reason I can't seem to up my strength all that much. Since starting the routine I have gained 12 lbs, but I seem pretty stuck at 186. I know I should switch up the routine, not sure what to go with next though.

[thex95]

**sorry not other two exercises, the other two routines (day 2 & 3 I'm retarded)

[tbody66]

Ive been at the routine since the beggining of September, so about 3 months. Poundage as follows bench 145,165,175,195,235,145
incline 140
dip - 0
fly- use machine with no actuall weight incriments, about half the stack of weights
curl 65,75,80,85,90,65
bbell pull 135
hammer curl 30 (seated)
the other two exercises are about the same body weight % per exercise, nothing to brag about for some reason I can't seem to up my strength all that much ( maybe I'm just a puss)

Pretty light weight overall, for some reason I can't seem to up my strength all that much. Since starting the routine I have gained 12 lbs, but I seem pretty stuck at 186. I know I should switch up the routine, not sure what to go with next though.

Are you trying to bulk during your next phase? Have you ever done a push/pull routine with heavy and light days? What bodyparts are your strongest/most developed and what are your weakest/least developed?

[thex95]

I am try to put on 15-20lb's on my cycle. I have never done a push/pull routine with heavy and light days. I have heard of it, but I am really not too familiar with it. Sounds interesting, any links or advice? Strongest developed would be thighs, bi's, and chest. Weakest are my shoulders (due to a recurring shoulder dislocation problem), my abs could use some work too. Side note- I have heard steroid's can increase joint strength which is just a side effect I hope to get out of the cycle. I dislocated mine once a few years ago, now it pops easily if I'm not careful, annoying and painful as hell.

[growing1]

Side note- I have heard steroid's can increase joint strength which is just a side effect I hope to get out of the cycle. I dislocated mine once a few years ago, now it pops easily if I'm not careful, annoying and painful as hell.[/QUOTE]

Actually steroids can cause joint problems with undeveloped ligaments and over developed muscles. That is why if you intend to use you must have a good base of strength and joint stability to work with or you WILL have problems. Just think about it when it comes to how the AAS works. Muscles grow at an super increased rates and the joints, most of the time, are not able to keep up with the growth and that is when a serious injury can occur. If you plan on using study it a long time before you decide. It will be to your advantage to do so.

[tbody66]

I am try to put on 15-20lb's on my cycle. I have never done a push/pull routine with heavy and light days. I have heard of it, but I am really not too familiar with it. Sounds interesting, any links or advice? Strongest developed would be thighs, bi's, and chest. Weakest are my shoulders (due to a recurring shoulder dislocation problem), my abs could use some work too. Side note- I have heard steroid's can increase joint strength which is just a side effect I hope to get out of the cycle. I dislocated mine once a few years ago, now it pops easily if I'm not careful, annoying and painful as hell.

Deca is great for the joints lubrication and pain, not sure about the recurring dislocation issue.

Mondays and thursdays are push days: Chest/shoulders/triceps/abs
Tuesdays and fridays are pull days: legs/back/biceps
Mondays and Tuesdays will be your heavy days and thursdays and fridays your light days, you will perform similar exercises but the rep range will change.
always start your workout by jumping rope for one minute solid, when you can do that easily then start adding 15 second increments to your warmup until you are at five minutes of rope jumping and then just stay with that.

Mon:
Chest:
Flat Bench, warm-up sets, these should be three rep warm up sets with progressive weight until you reach your workout weight, then three sets of 8 - 12 reps, go to failure each time, go up in weight when you are hitting all three sets 12 or more reps
Incline Bench, no warm up sets here, your chest is warmed up from the flat bench, three workout sets, same rep range.
flat dumbell flyes - this is not a mass exercise, it is a stretching exercise, the weight does not matter, as a matter of fact it should be just heavy enough to help your arms get a full stretch at the bottom, too heavy and you can cause yourself damage, slow and controlled with a full stretch at the bottom and a pause, when you contract the muscle bring the weights as close together as possible without touching them, and then turn the pinkies in towards each other while feeling the middle of your chest come together.
Shoulders:
The front's of your shoulders have been thoroughly worked here, so we'll move onto the tops and rears.
Military press: sets and reps the same as the bench press, machine or barbell, depending on your gym
Dumbbell Shrugs. Pause at the top and bottom, straight up and down, don't roll your shoulders, put the tops of your shoulders into your ears, I like going progressively higher in poundages within the rep range until I can't properly perform the exercise.
Rear shoulder raises. Bend at the waist, pic a very...very...very...light weight, 5 lbs to start, lean over parallel with the ground with your knees bent and look in front of you at the wall/mirror, keeping your elbows locked and arms straight down in front of you raise them out to your sides with your pinkies up towards the ceiling. At the top of the movement you want them to be about 3 inches above your shoulders and even with your eyeballs, trust me, this hurts and is effective. 8-12 reps, pause at the top.
Triceps:
bodyweighted dips to failure, three sets
skull crushers, three sets 8-12 reps
Abs:
Crunches 3 sets 51 reps
Tues:
Legs:
Squats: progressive warm up sets of 11 reps until workout weight, then three sets of 15 - 20 reps, same philosophy as the bench, go to failure, increase weight when you are performing over 20 reps for each of the three sets, when you add the weight it should drop you down to only being able to accomplish 15 reps on your last set.
Straight legged dead lifts super setted with standing calf raises or toe extensions, stiff legged deads should be done in the 15-20 rep range and calves should be done in sets of 21's, 7 toes in heels out, 7 heels in toes out and 7 straight on.
Back:
Lat Pull downs 3 sets 8-12 reps, followed by bent over barbell rows 3 sets, 8-12 reps
Biceps:
Straight bar curls, full range 3 sets 8-12 reps, concentration curls 3 sets 8-12 reps

Wed: cardio

Thurs:
Chest:
Incline dumbbell presses, start with a light weight 40 lbs for example, and perform 12-15 reps, then increase by 5 lbs each time within the same rep range, you want to do five work sets, so make sure you are ending at a weight that you can barely get those 12 reps with on your fifth set
Flat dumbbell presses, your chest is already warmed up, go with three workout sets in that 12-15 rep range
Shoulders:
Rear raises again, just like last time except this time work in the 15-20 rep range
Upright rows, I do this for the traps on shoulder day, 3 sets of 25 reps, do not let the weight go all the way down at the bottom, slow and controlled, no lower than the belly button at the bottom of the motion and almost touch the chin at the top, keep the weight in close to the body the entire time, I use the ez curl bar for this.
Triceps:
rope pushdowns, 3 sets 25 reps, followed by bench dips, three sets to failure
Abs:
Bicycles: 3 sets 51 reps, Hanging leg raises: 3 sets 51 reps
Fri:
Back:
Deadlifts 3 sets 15-20 reps, because it is deadlift day we start with back.
Legs:
Do a superset for legs, going from machine to machine to machine for the three exercises for the three sets leg extension/leg curl/toe presses, start all over, little or no rest between sets.
biceps:
dumbbell hammer curls, 3 sets, 12-15 reps followed by dumbbell preacher curls, 3 sets 8-12 reps.

Sat: Cardio

Sunday: Church

Try this for the next four or five weeks, get over to the diet section and find the "AR remote trainer" thread and get signed up for that, it's a twelve week challange that starts the first of the year.

[thex95]

awesome man thanks

[tbody66]

My pleasure, let me know how it goes, and I still didn't see you signed up over in the AR remote trainer challange yet.