You'll want to read this!

[chrisx]

Anyways, as I stated in my previous post, here is a shot of me at the 15 week mark of my very first STS Training and cycle. This is also the only cycle I have ener ran before. Thanks goes to Ronnie 100%, I hope you like the progress Ron.

Arch what's your trap/ shoulder routine like?

[Archangel.]

Arch what's your trap/ shoulder routine like?

Thanks for the above compliments chrisx. My trap/shoulder routine is as follows:

Mon: chest/shoulders. I do shoulders AFTER chest, and I only do 3 sets side laterals, 3 sets reverse pec-deck (for the rear delts), and 2-3 sets dumbell presses all in that order. The rep range for the laterals and reverse pec-deck are 10-12, and 6-12 for the dumbell presses

Wed: back/traps. I do traps AFTER back, 4-6 sets smith machine shrugs, 8-12 reps each. I also do deadlifts at the end of my back routine, just before shrugs, 3-4 sets X 1,4-6,8-12

Hope this helps

[chrisx]

Thanks for the above compliments chrisx. My trap/shoulder routine is as follows:

Mon: chest/shoulders. I do shoulders AFTER chest, and I only do 3 sets side laterals, 3 sets reverse pec-deck (for the rear delts), and 2-3 sets dumbell presses all in that order. The rep range for the laterals and reverse pec-deck are 10-12, and 6-12 for the dumbell presses

Wed: back/traps. I do traps AFTER back, 4-6 sets smith machine shrugs, 8-12 reps each. I also do deadlifts at the end of my back routine, just before shrugs, 3-4 sets X 1,4-6,8-12

Hope this helps

So pretty much for traps all you do is 4-6 total sets once a week right?

P.S. We should open your own thread since your helping many of us out plus I'm sure Ronnie feels like punching you in your face. Or maybe this --->> lol

[Archangel.]

So pretty much for traps all you do is 4-6 total sets once a week right?

P.S. We should open your own thread since your helping many of us out plus I'm sure Ronnie feels like punching you in your face. Or maybe this --->> lol

LMAO, well, I wondered that about Ron, but I have asked him TWICE now since I've been answering the odd Q, if he wants me to shut my face (cause that would be better than a punch in the face from big Ron )
but he hasn't said yes or no, so I continue to try to help. I still go to Ron with questions too, and am the first to admit that he is way wiser than me, but I feel the things I'm helping people with are the things that have gotten so monotonous to Ron, that he wouldn't mind someone answering these types of questions. I don't mean to hijack his thread in any way, I just see a dozen questions come to him (mine probably make up half those lol), and he's so busy that he doesn't get a chance to answer them all till like a week later. (no offence Ron, we all know your busy, and appreciate your help).
Anyways, yes that's all I do for traps. Remember, traps get a lot of carry over from back day if you're doing heavy deads, rack pulls etc. Oh, and nice getting me back with the chairshot

I'm just gonna put this out there, if anyone feels the same as chrisx, and would like the idea of me having my own Q&A thread, please feel free to speak up and say so. I love helping you guys out in any way I can, and if you'd like me to do it in my own thread, let me know!

[The Titan99]

LMAO, well, I wondered that about Ron, but I have asked him TWICE now since I've been answering the odd Q, if he wants me to shut my face (cause that would be better than a punch in the face from big Ron )
but he hasn't said yes or no, so I continue to try to help. I still go to Ron with questions too, and am the first to admit that he is way wiser than me, but I feel the things I'm helping people with are the things that have gotten so monotonous to Ron, that he wouldn't mind someone answering these types of questions. I don't mean to hijack his thread in any way, I just see a dozen questions come to him (mine probably make up half those lol), and he's so busy that he doesn't get a chance to answer them all till like a week later. (no offence Ron, we all know your busy, and appreciate your help).
Anyways, yes that's all I do for traps. Remember, traps get a lot of carry over from back day if you're doing heavy deads, rack pulls etc. Oh, and nice getting me back with the chairshot

I'm just gonna put this out there, if anyone feels the same as chrisx, and would like the idea of me having my own Q&A thread, please feel free to speak up and say so. I love helping you guys out in any way I can, and if you'd like me to do it in my own thread, let me know!

I think it's an excellent idea. The help you gave me (on diet especially, i.e. weighing an egg white and calling it 35 g of protein...DOH!!) and my volume issues was probably equally invaluable to me as it would be monotonous for Ron to have to deal with for the millionth time. That, and I would guess most of the advise your giving out is a result of your previous questions already answered by THE MAN anyway.

[The Titan99]

Here's a quick question. So here I am on my "carb up" day. I'm trying to do a slow cut down from 20% to 10%-12% BF WITHOUT losing any muscle. In fact I want to gain LOTS of muscle.

My TDEE is 4000 cal so I'm trying to end up at 3000 cal per day. My low carb days I'm dialed into 385/200/80 almost completely clean!!

On my up day I'm gonna come in at 360/291/70. My cal intake is going to be 3400 (400 increase, still 600 under TDEE) Without sounding too anal, is this acceptable for what I'm trying to do, or do I need to cut fat next time, or protein or what?

Or could I possibly be a ???

[Archangel.]

I think it's an excellent idea. The help you gave me (on diet especially, i.e. weighing an egg white and calling it 35 g of protein...DOH!!) and my volume issues was probably equally invaluable to me as it would be monotonous for Ron to have to deal with for the millionth time. That, and I would guess most of the advise your giving out is a result of your previous questions already answered by THE MAN anyway.

That's correct, most advice I'm giving is what I've learned from Ron, and some from personal experience too. Anyway, I think it's best you and anyone else interested pm me for now so we don't take up anymore of Ron's thread. I'm still glad to help.

[chrisx]

Ron I did something stupid now I need your help. I started my test-c cycle without all my other gear on hand, and that goes for the test as well.

I was 3 1/2 weeks into test-c cycle before running out. I missed Mondays injection which would have began the 4th week, and I will also be missing todays. My question is Ronnie how should I continue my cycle when the rest of my gear finally comes in? (It will be atleast 10 days out from now which will put me back 2 weeks, a total of 4 injections missed)

I was thinking of getting a 5ml vial of test- susp so it can hit my system quicker when I get it, finish that 5ml bottle then continue on with test-c (Or e?) for the rest of my blast. What do you think Ronnie?

[The Titan99]

That's correct, most advice I'm giving is what I've learned from Ron, and some from personal experience too. Anyway, I think it's best you and anyone else interested pm me for now so we don't take up anymore of Ron's thread. I'm still glad to help.

Agreed.

[50+]

Hi Ronnie,

I've been periodically checking to see if you've been on the site and noticed you haven't been here in a while. I'm pretty sure I can speak for every one that you've helped on this thread, hope all is well and look forward to seeing you on here again!

Steve

[Ronnie Rowland]

lmao, well, i wondered that about ron, but i have asked him twice now since i've been answering the odd q, if he wants me to shut my face (cause that would be better than a punch in the face from big ron :bbaily: )
but he hasn't said yes or no, so i continue to try to help. I still go to ron with questions too, and am the first to admit that he is way wiser than me, but i feel the things i'm helping people with are the things that have gotten so monotonous to ron, that he wouldn't mind someone answering these types of questions. I don't mean to hijack his thread in any way, i just see a dozen questions come to him (mine probably make up half those lol), and he's so busy that he doesn't get a chance to answer them all till like a week later. (no offence ron, we all know your busy, and appreciate your help).
Anyways, yes that's all i do for traps. Remember, traps get a lot of carry over from back day if you're doing heavy deads, rack pulls etc. Oh, and nice getting me back with the chairshot

i'm just gonna put this out there, if anyone feels the same as chrisx, and would like the idea of me having my own q&a thread, please feel free to speak up and say so. I love helping you guys out in any way i can, and if you'd like me to do it in my own thread, let me know!

please keep my thread to "q and a" and not turn it into a chat thread. If you want to start your own q and a thread then please do it in your own thread.

[Archangel.]

please keep my thread to "q and a" and not turn it into a chat thread. If you want to start your own q and a thread then please do it in your own thread.

Not a problem, sorry for the inconvenience, Ron.

[Ronnie Rowland]

Not a problem, sorry for the inconvenience, Ron.

Thank you for understanding!

[sixey]

awesome thread, just read through a good 30 pages and only am stopping to post this lol. so for my first cycle i am going to be running test prop for 8-10 weeks (i know your a big proponent of the longer cycles, slingshots, etc...but for my first cycle i just want to do a short and very basic cycle)

anyways, the only worries i have about cycling is the potential for gyno and acne. i know both of these are caused by uneven/fluctuating hormone levels (and genetics to some degree). with the prop i am going to be doing 75mg injects everyday, based on members experience and some graphs posted, the smaller and more frequent prop injects are the best bet for stable blood levels and minimal inject pain. but i am still trying to pin down what i should do for estro control on cycle. after reading through alot of your posts, i see you think that most people dont even need estro control drugs like adex/aromasin on cycle. to be honest i am more scared of the cancer drugs like adex, aromasin, nolva, clomid, etc than any steroid i ever plan on taking. would i be fine not taking an AI during my cycle but having say some adex and nolva on hand just in case i have some gyno or estro issues? i have proviron also and this seems to be another favored option...?

and as far as HCG, everyone has recommended running it during cycle to make pct much easier and quicker, that would also mean using much less SERM's which is very important to me. but i have seen two schools of thought on this, one is running HCG during cycle, discontinuing a few weeks before PCT, then using the typical SERM regimen. however i have also seen some people recommending using it through PCT because it does after all stimulate testicular function.

so im basically asking your for your opinion and guidance in helping me keep my estro in check on cycle to prevent gyno/acne but also not completely kill it so my gains suck, and also if it is possible to get away with using the least amount of SERM's possible?

thanks in advance man, and sorry for the lengthy read, just wanted to explain my concerns the best i could