First Cycle - Test C and Anavar Questions

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Hey guys, I’m getting ready to run my first cycle involving Test. About 3 years ago I ran an Anavar only cycle, it was dumb I know so lesson learned and I want to do a Test and Anavar cycle.

Cycle:

400mg Test C per week. 200mg on Monday and Thursday. Weeks 1-10
50mg Anavar ED. Weeks 2-8
Nolva 20mg ED. Weeks 1-10

PCT:

Two weeks after last pin start
1st day Clomid 250mg + Nolva 60mg
Next 10 days Clomid 100mg + Nolva 40mg
Next 10 days Clomid 50mg + Nolva 20mg

Stats:

24 y/o
5’ 11”
210lbs
13% body fat
8 years of training experience

Diet:

Meal 1-
10 egg whites (or 1 cup) / 2 whole eggs
1 cup oats (measure dry)
200g Berries (blueberry, raspberry, strawberry, blackberry)

Meal 2-
10oz chicken breast
2 cups of Jasmine Rice (not brown)
3oz asparagus

Meal 3-
10oz chicken breast
10oz sweet potatoes
3oz asparagus

Meal 4-
Post Workout- Immediately following training
Protein Shake (2 scoops)
200g berries

Meal 5- within 30min of finishing shake
10oz Steak (Flank or Sirloin)
10oz sweet potato

Meal 6-
10oz chicken breast
3oz asparagus

Workout Plan:

Monday - LEG DAY
1) Leg Extension: 3 x 25 (warm up) then 3x12,10,8 increasing weight each set
2) Seated Hamstring Curls 4x16,12,10,8
X
Walking lunges 20 per leg (40 steps)
So total 6 sets of leg ext and 6 sets of lunges.
3) Leg Press : 2x25 increasing weight each set, then 3 sets 12,10,8
3) Squats
3x20,15,10 Narrow
3 x15,10,8 Wide (Sumo style. Legs far apart, toes pointed out)
4) Single (Iso) leg extensions: 4 sets (per leg) 16,12,10,8
5) Superset: Lying Hamstring Curls
4x16,12,10,8
X
Adductor 4x25 (do set on hammies, then set of adductors. Back and forth for all 4 sets)
6) Glute Kickbacks - 4x16,12,10,8 (2 sec pause at contraction) heavy, heavy

TOUCH UPS
Lower Abs 3x25
Calves 3 drop sets 15/15/15 (squeeze at top)


Tuesday - BACK
1) Pull Ups 3x15 (wide grip)
3x15 (close grip)
2) Pull Down (Wide grip) 4x20,16,10,8
3) Pull Down (Close grip, V-Bar) 4x16,12,10,8
4) Superset:
Bent Over Barbell Row
4x16,12,10,8
X
Rack Pulls (same reps as Rows)
5) Reverse Grip Row (alternate each week w machine, bent over, high, low, etc) 4x12,12,10,8 increase weight each time
6) Hyper ext 4x25 (bodyweight only)

TOUCH UPS
Tricep Pushdowns (EZ bar cable) 4x25,25,15,10
Hamstring Curls 4x16,12,10,8
Superset w
Adductors 4x25


Wednesday- ARMS
1) Rope Tricep ext 4x25,15,10,10
Superset w/
Straight bar cable curls 4x25,15,10,10
2) Straight Bar Cable Pushdown 4x16,12,10,8
Superset w/
High Cable Curls 4x16,12,10,8
3) Tricep EZ Bar Nose Breakers 4x50,50,25,10
Superset w/
EZ Bar Curls 4x50,50,25,10
4) Single Arm Tricep Cable Pushdowns (hard squeeze) 4x16,12,10,8
5) Preacher Curls 3x25 (hard squeeze)
Superset w/
Dips 3x failure

TOUCH UPS
Shoulder lateral raises
3x15 nonstop up rack, 3x15 back down with rear delt movement.
Calves 3 Drop Set


Thursday- LEG DAY
1) Superset:
Lying Leg Curls 3x30,25,20
X
Walking Lunges 20 each leg (40 steps)
2) Reverse hack squats 4x20,15,10,10
3) Dumbbell/Barbell Stiff Leg Deadlift 4x20,15,12,10 (Butt on wall)
4) Single Leg Press (Start w 1 plate each side. Add plate each set) 3x25,20,15
5) Weighted Lunges superset w Squat 3x30/30
6) Superset:
Seated Leg Curls 3x20,15,10
X
Abductor 3x25
6) Glute Kickbacks 4x16,12,10,8 (HEAVY!!)

TOUCH UPS
Hyper ext (bodyweight) 4x25

Friday -
CHEST/Arms
CHEST-
1) Hammer Strength Super Set
3 sets of 30 (seat high/med/low)
2) Incline Dumbell Press - 4x20,16,12,10
3) Cable flyes 3x20,15,10 superset w/
Close Push Ups - 3x failure
4) Flat Bench Press (keep grip close) 3x50 (135lbs)
5) Single arm incline Hammer Press 3x20,15,10
ARMS
1) Alternating bicep dumbbell curls 4x20,16,12,10 superset w/
overhead single tricep ext. 4x16,12,10,8
2) Straight Bar cable curls
3x20 make sure arms extend completely and pause for 1 sec at top of contraction)
Superset w/
V-Bar tricep push downs (squeeze 2 sec)
3x20,15,12
3) Dips 3x25

TOUCH UPS
Calves - 3 drop sets (15/15/15)
Lower Abs 3x25
Superset w-
Hyper Ext 3x25


Saturday - SHOULDERS
1) Smith Machine Shoulder Press: 4x25
Superset w
Lateral Raises 4x15
2) Seated Rear Delt Lateral Raises 4x20,15,12.10 (sit on end of bench, lean over slightly 45* angle, and squeeze at top)
3) Superset:
Reverse pec deck 4x20,20,15,15
X
Front Shoulder Raises 4x12,12,10,10
4) Your choice of shoulder exercise 3 sets

TOUCH UPS-
-Warm ups for Deadlifts-
Lying Hamstring Curls 3x25
Superset w/
Adductors 3x25
Glute Kickbacks 3x25
----
Deadlifts 6-8 sets (depending on time) increase weight each set. No lower than 6 reps.
----

Sunday- REST DAY - Cardio Only

I’m looking for recommendations, comments, or concerns to any of the above info to help me perfect this thing.

- You are missing HCG

- No mention of bloodwork pre/post/during

- Need to have an AI on hand no mention of that in your proposed cycle

- Skip the Anavar - you've never run Test before you need to see how your body and hormones respond to only Test (such as estrogen).

- Diet has ALOT of room for improvement, it's about a 6.5/10
> Missing a lot of micronutrients when your only vegetable is asparagus
> 400g of carbs from sugar (have you monitored yourself for an extended time to know how you respond to this much sugar ?)
> Only two servings of vegetables and only one vegetable type
> no fats except steak or trace amounts from food

- Cycle of 12 weeks not 10

- You should start your workouts with the compound exercises first. Like squats on leg day

Step 1 is fixing the nutrition
Step 2 should be bloodwork
Step 3 is HCG + AI on hand
Step 4 is saving anacar for another cycle