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[djdizzy]

Ronnie, I'm 38, 6'5" 210lbs and about 15%BF. I have been working out for 4-5 years regulary now. I have always had sleep issues and they seem to worsen when on gear or if I step up my workouts. I have dropped back to doing the same amount of sets that you are doing on a 4 day split.

Tues - Back/Traps
Thurs - Chest/Bi's
Sat - Legs
Sun - Shoulders/Tri's

Chest 9 sets 3 ex
Lats 12 sets 4 ex
Shoulders 9 sets 3 ex
Biceps 8 sets 2 ex
Triceps 9 sets 3 ex
Quads 10 sets 3 ex
Hams 6 sets 2 ex
Calves 6 sets 2 ex
Abs 6 sets 2 ex
Traps 6 sets 2 ex


I also run 4 miles MWF (non workout days)

I have done 2 cycles previously and I just did a 20week blast in which I finished up PCT a month ago. I lost a little strength but have rebounded and been adding weight the past 2 weeks.

I did back yesterday and felt I had a great work out, squeezing at the top of every rep and really feeling the muscle work the weight and then last night I slept like shit. It worries me that I might be overtraining, yet I still have sleep issues when I have stopped working out to give my body a break for a week.

My thought with my next blast to start at the end of July would be to prime this week (actually doing nothing for a week), deload the following 2 weeks and then start the blast.

What do you think? Also I just did a sleep apnea test but won't get the results for a few weeks.

Good Luck to you and your wife (she is ripped up!) in the upcoming shows!

Thanks!

Forgot to ask, for my previous blast I did 500mg then 750mg test only. For this 2nd blast I'm adding 400mg Deca/week and 50mg Proviron/daily. Can I do 500/750 test again since I am adding a second steroid or do I need to go 750/1000 for this second blast.

[Ronnie Rowland]

Ronnie, I'm 38, 6'5" 210lbs and about 15%BF. I have been working out for 4-5 years regulary now. I have always had sleep issues and they seem to worsen when on gear or if I step up my workouts. I have dropped back to doing the same amount of sets that you are doing on a 4 day split.

Tues - Back/Traps
Thurs - Chest/Bi's
Sat - Legs
Sun - Shoulders/Tri's

Chest 9 sets 3 ex
Lats 12 sets 4 ex
Shoulders 9 sets 3 ex
Biceps 8 sets 2 ex
Triceps 9 sets 3 ex
Quads 10 sets 3 ex
Hams 6 sets 2 ex
Calves 6 sets 2 ex
Abs 6 sets 2 ex
Traps 6 sets 2 ex


I also run 4 miles MWF (non workout days)

I have done 2 cycles previously and I just did a 20week blast in which I finished up PCT a month ago. I lost a little strength but have rebounded and been adding weight the past 2 weeks.

I did back yesterday and felt I had a great work out, squeezing at the top of every rep and really feeling the muscle work the weight and then last night I slept like shit. It worries me that I might be overtraining, yet I still have sleep issues when I have stopped working out to give my body a break for a week.

My thought with my next blast to start at the end of July would be to prime this week (actually doing nothing for a week), deload the following 2 weeks and then start the blast.

What do you think? Also I just did a sleep apnea test but won't get the results for a few weeks.

Good Luck to you and your wife (she is ripped up!) in the upcoming shows!

Thanks!

Forgot to ask, for my previous blast I did 500mg then 750mg test only. For this 2nd blast I'm adding 400mg Deca/week and 50mg Proviron/daily. Can I do 500/750 test again since I am adding a second steroid or do I need to go 750/1000 for this second blast. You can keep test dosages the same since a second anabolic is being added. If it's not sleep apnea you could be one of these people who if work out late in the day overstimulation their CNS-hence causing insomnia. I do not know your work load outside the gym? Do you work out side? Do you lift at work? Are you eating a lot at night? Are you taking pre-workout in the evening? And it could be that you just have some insomnia. Plus androgens can make insomia worse and why run 4 miles per day as a bodybuilder?! I need more detailed info to try and figure it out.

above

[djdizzy]

You can keep test dosages the same since a second anabolic is being added. If it's not sleep apnea you could be one of these people who if work out late in the day overstimulation their CNS-hence causing insomnia. I do not know your work load outside the gym? Do you work out side? Do you lift at work? Are you eating a lot at night? Are you taking pre-workout in the evening? And it could be that you just have some insomnia. Plus androgens can make insomia worse and why run 4 miles per day as a bodybuilder?! I need more detailed info to try and figure it out.

I am not doing this to compete, I am doing it for health and vanity. Before I started working out I was as high as 250lbs and about 25% BF. Before my first blast I was the lowest I've weighed in years, 195 and 13%BF. I went up to 225 on the blast and have leveled out at 212 and 15%BF after PCT and trying to drop the BF a little more before the next blast.

I do morning workouts, up at 430 or 530am depending on the day. I am an assistant editor so I sit in front of a computer all day. I have 7 meals a day spread out every 2-3 hours. I get to bed between 930-10 nightly. I have noticed if I work late(which is often in my field) and have dinner later, I have to skip my pre-bed shake or make it very small as a full stomach has messed with my sleep.

Currently eating:
Meal 1
40g protein(5 egg whites, protein powder), 1/2 cup oatmeal shake

Workout

Meal 2a (post workout shake)
50g protein(protein powder), 3/4 cup oatmeal shake

Meal 2b (after getting ready for work)
1 slice ezekial bread, 1 slice lowfat swiss cheese, 2 whole eggs, 2 egg whites, 1 serving low fat turkey sausage

Meal 3
Banana, protein shake, carbmaster yogurt

Meal 4
Varies, either chicken breast or ground turkey with brown rice or steamed veggies

Meal 5
Beef jerky, carbmaster yogurt, 12 almonds

Meal 6
Varies, chicken breast or steak with steamed veggies or sweet potato

Meal 7 (right before bed)
Cottage cheese and casein shake

I usually add more carbs only on workout days (more fruits-bananas, grapefruit, apples) and when on cycle I eat bigger portions

I usually do stair master or eliptical for cardio when on cycle (for some reason its hard for me to run on gear, not sure why) So I have only been running since a week or 2 after my blast ended.

I have taken the past week off working out and have only been running every other day and have noticed improvements in my sleep. I still usually am awake before my alarm goes off. Should get my apnea results back next week.

I start my deload tomorrow and head back to the gym.

Hope this info might help and thanks for all your input!!!!

[Willy D.]

Ronnie,
Starting my first deload Monday using your split 1 routine. I am currently doing 330Lb deadlifts so for the deload they should be what? 200? 250? and of course all other exercises will follow suite. Also plan on doing my second reload using your split 2 routine. My quetion here is...On chest day in addition to incline, flat, and decline benchpress can I also do incline, flat, and decline flys? or will this be to much? Just trying to get a deaper center. As always Thanks for your input and time.
Your advise to all is second to none.

[Ronnie Rowland]

[QUOTE=Willy D.;5692234]Ronnie,
Starting my first deload Monday using your split 1 routine. I am currently doing 330Lb deadlifts so for the deload they should be what? 200? 250? Bascially what you do with a deload is cut work set by around half and keep rep higher (10-15). If you have sore joints after the 8 week reload you should not train to failure during the deload but you can train to failure with higher reps/lighter weights if your joints are not bothering you. and of course all other exercises will follow suite. Also plan on doing my second reload using your split 2 routine. My quetion here is...On chest day in addition to incline, flat, and decline benchpress can I also do incline, flat, and decline flys? Stick to just flat flyes. Inclines are too hard on the rotator cuff and you need more work for the lower-mid section of the pecs. The upper region is a very small area requiring few sets to stimulate! I always do decline before inclines so my shoulder is warmed up to the max and I cannot lift as much weight-hence sparing my rotator cuffs and making my chest larger. or will this be to much? Just trying to get a deaper center. As always Thanks for your input and time.
Your advise to all is second to none. THANK YOU![/QUOTE]Ronnie

[Ronnie Rowland]

I am not doing this to compete, I am doing it for health and vanity. Before I started working out I was as high as 250lbs and about 25% BF. Before my first blast I was the lowest I've weighed in years, 195 and 13%BF. I went up to 225 on the blast and have leveled out at 212 and 15%BF after PCT and trying to drop the BF a little more before the next blast.

I do morning workouts, up at 430 or 530am depending on the day. I am an assistant editor so I sit in front of a computer all day. I have 7 meals a day spread out every 2-3 hours. I get to bed between 930-10 nightly. I have noticed if I work late(which is often in my field) and have dinner later, I have to skip my pre-bed shake or make it very small as a full stomach has messed with my sleep.

Currently eating:
Meal 1
40g protein(5 egg whites, protein powder), 1/2 cup oatmeal shake

Workout

Meal 2a (post workout shake)
50g protein(protein powder), 3/4 cup oatmeal shake

Meal 2b (after getting ready for work)
1 slice ezekial bread, 1 slice lowfat swiss cheese, 2 whole eggs, 2 egg whites, 1 serving low fat turkey sausage

Meal 3
Banana, protein shake, carbmaster yogurt

Meal 4
Varies, either chicken breast or ground turkey with brown rice or steamed veggies

Meal 5
Beef jerky, carbmaster yogurt, 12 almonds

Meal 6
Varies, chicken breast or steak with steamed veggies or sweet potato

Meal 7 (right before bed)
Cottage cheese and casein shake

I usually add more carbs only on workout days (more fruits-bananas, grapefruit, apples) and when on cycle I eat bigger portions

I usually do stair master or eliptical for cardio when on cycle (for some reason its hard for me to run on gear, not sure why) So I have only been running since a week or 2 after my blast ended.

I have taken the past week off working out and have only been running every other day and have noticed improvements in my sleep. I still usually am awake before my alarm goes off. Should get my apnea results back next week.

I start my deload tomorrow and head back to the gym.

Hope this info might help and thanks for all your input!!!!

Unless you are over-training with weights it could be sleep apnea or you may be one of these peoplewho needs meds at night to sleep well.