TRAINING

Monday- Chest
Incline Dumbell Bench Press – 3 sets ( 10x80,9x85,8x90)
Seated Chest Flies (machine)– 3 sets ( 10x175,8x190,8x190)
Flat Bench Press – 3 Sets (Do each set til failure, I am usually weak here)
Light Cardio

Tuesday- Back
Lat Pull Downs – 3 sets (10x160, 8x175, 6x190)
One Arm Rows – 3 sets (8x80 x3)
Pull Down Hammer strength machine – 3 sets (2x45 each side… 8 repsx3 sets)
Seated Row close grip- 3 Sets (10x160, 8x170, 6x180)
Deadlift or Back Extensions

Wednesday- Legs
Squats – 4 sets work my way up to a max of (2x45+1x25 each side)
Calf raises/ extensions—Many different things(different all the time)
Seated quad extensions – 3 sets (8x175, 8x190, 6x205)
Seated Ham string curls-- 3 sets, each to failure
Seated Machine leg press-- 3 sets Whole stack x 6 reps

Thursday- Shoulders
Seated Dumbell press- 3 sets (10x70 8x75 6x80)
Lateral Raises – 3 sets (25x8---x3)
Seated rear flies – 3 sets (8x160)
Front raises – 3 sets (45 plate x8 …x3)
Standing Smith Machine Shrugs (2-3 plates each side..3 sets each to failure)
Heavy Cardio

Friday- Arms
Straight bar Bicep Curls – 3 sets (10x70 8x70 8x80)
Skull Crusher with Easy Curl bar- 3 sets (45lbs each side x8 reps…..x3)
Seated Hammer Curls—3 sets (10x35 8x40 8x40)
Tricep pushdowns with Rope—3 sets (10x.. 8x…8x… cant remember weight)
Seated Machine Bicep curls 3 sets (Each to failure)
Seated over head tricep press – 3 sets (8x80, 8x85,8x90)

DIET
Diet- Work in progress..( Cant really list anything, It changes everyday. I am just trying to eat as much clean food as possible and no carbs after 8pm)


STATS
Current stats –
180 lbs
5’10
(around 15% BF)
26 y/o

Plan to cycle when I hit—
180
10-12% BF

Previous Cycle Exp
My first 2 cycles consisted of 1 sust400 mg/week, 1 test prop 50mg/ED. Both proper pct. ( I was completly uneducated when I did these cycles, just listened to a friend of mine, obv you can see by my stats dont represent 2 cycles) (This is also why I get angry when I see kids wanting to run stupid cycles, or people who just start pinning b/c they scored some juice. I was once them)

Planned Cycle
Cycle will consist of-
1-10 350mg Deca (or NPP.. Deciding)
1-12 500mg Test E
12-13 250mg Test E
13-14 150mg Test E
1-4 45mg/ Day Dbol
1-12 10mg/EOD Aromison

The reason for the drop in test, I always get really bad sides when I got to PCT, I hope that this will help reduce them

PCT
Nolva/clomid
40/40/20/20
100/50/50/50 ( I have had bad exp with clomid in the past.. It messes up my vision)

6 Months after Cycle

190 lbs
10% BF
6'0


Picture
*** Note *** I usually take it E Z and enjoy my summers. Im a little Fat for my Liking (havent cycled in 2 years. Was 185 12% BF 6 months prior)
and wheels arn't to bad
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