You'll want to read this!

[Juicedupmonkey]

Ronnie ive been looking to tweak my routine a bit from this but am having a hard time with it... Take a look please
Sunday - chest
Monday - back/traps
Tues - off
Wed - shoulders/triceps/biceps
Thurs - legs
Fri - off
Sat - off

Now This is what I want to change it too...
Chest/biceps
Legs
Shoulders/triceps/traps
Back

That was the order I was thinking of dping it but then if I do traps the day before back It will affect me doing deadlifts since my traps will already be sore, and if I'm doing reverse flys for posterior delts I'm working part of my back too which will also affect me on back day, I can't do chest/biceps then back the next day either as training my biceps will affect my back workout again! Any suggestions?

[Ronnie Rowland]

ronnie ive been looking to tweak my routine a bit from this but am having a hard time with it... Take a look please
sunday - chest
monday - back/traps
tues - off
wed - shoulders/triceps/biceps
thurs - legs
fri - off
sat - off

now this is what i want to change it too...
Chest/biceps add traps here
legs
shoulders/triceps/traps remove traps here
back add rear delts here
that was the order i was thinking of dping it but then if i do traps the day before back it will affect me doing deadlifts since my traps will already be sore, and if i'm doing reverse flys for posterior delts i'm working part of my back too which will also affect me on back day, i can't do chest/biceps then back the next day either as training my biceps will affect my back workout again! Any suggestions?

above!

[Ronnie Rowland]

[QUOTE=lynxeffect1;5604456]at the moment its test e 1200mg alone, used dbol at the start but had to drop them. i dont have a calipers ron but must get one. ive taken arimidex before and novla this cycle, think the arimidex was better but so expensive, ur sayn dont take any? I WOULD NOT TAKE ANTI-ES UNLESS YOU HAVE BAD GYNO OR ARE IN THE LAST 6-8 WEEKS PREPARING FOR A SHOW. how do they ruin ur joints? ANTI-ES DRIES OUT THE JOINTS AND ESTROGEN WORKS AS AN ANTI-INFLAMMATORY. DECREASE THE WATER IN YOUR JOINTS AND INCERASE INFLAMMATION AND CHANCES OF LONG TERM JOINT PROBLEMS BECOME MUCH MORE PRONOUNCED! in my next reload il go back to 900mg test e then 1200 again this is right isnt it ron? YES AND YOU COULD GO UP TO 1.5 GRAMS ON SECOND OR THIRD RELOAD. and repeat as long as im getn results. im prob gona add tren in next time and was thinking of using tren ent this time instead of ace, but before i used parabolan twice and both times had to drop it due to very bad flu, never got flu with tren ace so wud getn the flu have anything to do with being a longer ester ? NO! IN FACT, IT'S THE SHORTER ACTING ESTERS LIKE ACETATE THAT CAUSE MORE SIDE EFFECTS IN GENERAL. in which case i cud get it again from the ent version GO WITH ENANTHATE FOR FEWER SIDES AND LESS INJECTIONS![/QUOTE]ABOVE

[Bulkn]

Hey Ron, im 3 weeks into my first reload, sustanon 750mg a week.
Im debating what i should do on my second reload, do you think 400mg sustanon and 600mg deca would work well?

[Ronnie Rowland]

hey ron, im 3 weeks into my first reload, sustanon 750mg a week.
Im debating what i should do on my second reload, do you think 400mg sustanon and 600mg deca would work well? go with 1 gram of sustanon and 400 mgs of deca. 50 mgs of d-bol daily would add even more size than the deca!

above

[Bulkn]

hey ron, im 3 weeks into my first reload, sustanon 750mg a week.
Im debating what i should do on my second reload, do you think 400mg sustanon and 600mg deca would work well? go with 1 gram of sustanon and 400 mgs of deca. 50 mgs of d-bol daily would add even more size than the deca!
above

Thanks Ron! The dbol is actually a good idea, i think ill try deca another time.
If im using Aromasin now at 7.5mg ed, i would then have to raise the dose to around 12.5mg ed for the second reload?

[Ronnie Rowland]

[QUOTE=Bulkn;5611638]Thanks Ron! The dbol is actually a good idea, i think ill try deca another time.
If im using Aromasin now at 7.5mg ed, i would then have to raise the dose to around 12.5mg ed for the second reload? IF YOU CANNOT LIVE WITH THE ITCHY SENSATION THEN YES RAISE DOSEAGE TO 12.5 ED[/QUOTE]ABOVE

[Bulkn]

Thanks Ron! The dbol is actually a good idea, i think ill try deca another time.
If im using Aromasin now at 7.5mg ed, i would then have to raise the dose to around 12.5mg ed for the second reload? IF YOU CANNOT LIVE WITH THE ITCHY SENSATION THEN YES RAISE DOSEAGE TO 12.5 ED

ABOVE

I can live with the itchiness, it's the tits I'm worried about! Previously I started to get gyno with 520mg test C and 30mg Dbol.. I was using no AI but as soon as I felt a lump I started the nolva, should have started it earlier. It started out itchy then got a little sore then the lumps started. Managed to get rid of about 95% of it.

[Bulkn]

Also, im prone to gyno so ive been taking Aromasin 12.5mg eod but have recently been getting slightly itchy nipples.
Do you think its a good idea to up the dose a little to 7.5mg ed?

[Ronnie Rowland]

[QUOTE=Bulkn;5606124]Also, im prone to gyno so ive been taking Aromasin 12.5mg eod but have recently been getting slightly itchy nipples.
Do you think its a good idea to up the dose a little to 7.5mg ed? I WOULD TAKE IT EVERY DAY ANYWAYS TO KEEP THINGS STABLE. SO, YES!/QUOTE]ABOVE

[kisektah1]

Hey RR,

How would you run t3 (taper up 25mg every 2 days? and taper down?)? What dose (up to 100mcg? ED)? And how long until i can i wait to start t3 again?
Im thinking of taking it with 750mg of test p, will i lose lots of muscle?

Thanks!!

[Ronnie Rowland]

Hey RR,

How would you run t3 (taper up 25mg every 2 days? and taper down?)? What dose (up to 100mcg? ED)? And how long until i can i wait to start t3 again?
Im thinking of taking it with 750mg of test p, will i lose lots of muscle? Everyone responds differently to t-3 but I think you will most certainly lose muscle just using 750 mgs of test if you go upwards of 100 with t-3. I would taper up every week or two by 25mcgs. I would do no more than 50mcgs with the cycle you have stated.Thanks!!

above

[Ronnie Rowland]

Hey RR,

How would you run t3 (taper up 25mg every 2 days? and taper down?)? What dose (up to 100mcg? ED)? And how long until i can i wait to start t3 again?
Im thinking of taking it with 750mg of test p, will i lose lots of muscle? Start at 25 per day and increase to 50 a week later. I would not go pat 50 per day as you increase your risk of getting an irregular heartbeat upon cessation.Thanks!!

above

[bigbil]

Ronnie,
I'm not new to working out but I am new to ass. I want to improve my body drastically and possibly
Get into bodybuilding. With so much info out there what's the best beginners cycle? Second question is the toughest

How does a guy go about getting gear when he dosent know any one using it. I have come very

Close to buying on line but I work hard for my money and can only assume I wld run a huge risk of getting ripped off

[Ronnie Rowland]

Ronnie,
I'm not new to working out but I am new to ass. I want to improve my body drastically and possibly
Get into bodybuilding. With so much info out there what's the best beginners cycle? 500 mgs of test-e or test-c is best for a beginners cycle.Second question is the toughest

How does a guy go about getting gear when he dosent know any one using it. I have come very

Close to buying on line but I work hard for my money and can only assume I wld run a huge risk of getting ripped off no one is allowed to answer those questions on the open forum. Look around and you will find what you are looking for. after 50 post on this board you can do a source check through pm with a moderator or vet..

above

[bigbil]

Regarding my previous post. I'm new to aas not ass I'm doing this from my dumb phone that auto corrects
Bigbill

[The Titan99]

Ronnie,
I'm not new to working out but I am new to ass.

That's pretty funny!

Anyway, I'm starting my 4th reload next Monday. My last reload was 1 gram Sust/600 mg Tren Hex/Tren E/Proviron 50 mg ed. On my next reload I'm really going to try and bulk up with A LOT of clean food, about 5000 calories. I'm thinking 1.5 gram Sust/800 mg Tren E (try it)/50 Proviron ed. The last time I did 1.5 grams of Sust I was using 100 mg of Proviron ed. What are your thoughts on this? I have really got my diet dialed in but have been hovering at about 238 lbs, slowly dropping body fat and gaining muscle mass. Now I would like to gain some real size, but not fat. (Same as everyone I guess.) If I can handle that amount of Tren (600 mg was not a problem, a little insomnia, nothing I couldn't handle.) do you think it will help limit fat gain? My maintenance is at 3700 cals. Now I was thinking of going to 4700 Protein 450/Carb 400/ 150 fat. Does this seem like over kill? Would you change the macros at all? I'm on a pretty heavy 5 day split, currently doing 35 min moderate intensity cardio 5 days a week, thinking of cutting back to 3 or 4 days.

After that I plan on a cut leading right up to the end of October. As silly as it sounds, there's no shows or really anything to work towards goal wise, so my goal is to paint myself green and go to Halloween as The Hulk,and make it look good...

Thanks Ron.

[Ronnie Rowland]

That's pretty funny!

Anyway, I'm starting my 4th reload next Monday. My last reload was 1 gram Sust/600 mg Tren Hex/Tren E/Proviron 50 mg ed. On my next reload I'm really going to try and bulk up with A LOT of clean food, about 5000 calories. I'm thinking 1.5 gram Sust/800 mg Tren E (try it)/50 Proviron ed. The last time I did 1.5 grams of Sust I was using 100 mg of Proviron ed. What are your thoughts on this? Are you using proviron for slight estrogen control ot an increased libido? Tren is so androgenic in and of itself that proviron will add very little if anything in the way of increasing libido beyond what tren/test can provide. I have really got my diet dialed in but have been hovering at about 238 lbs, slowly dropping body fat and gaining muscle mass. Now I would like to gain some real size, but not fat. (Same as everyone I guess.) If I can handle that amount of Tren (600 mg was not a problem, a little insomnia, nothing I couldn't handle.) do you think it will help limit fat gain? It will help some but Growth Hormone is the real key to putting on leaner weight. My maintenance is at 3700 cals. Now I was thinking of going to 4700 Protein 450/Carb 400/ 150 fat. Does this seem like over kill? Not really unless you start getting fat. Would you change the macros at all? I would stay with that for now! I'm on a pretty heavy 5 day split, currently doing 35 min moderate intensity cardio 5 days a week, thinking of cutting back to 3 or 4 days. Cut back to 3 days per week. After that I plan on a cut leading right up to the end of October. As silly as it sounds, there's no shows or really anything to work towards goal wise, so my goal is to paint myself green and go to Halloween as The Hulk,and make it look good...

Thanks Ron.

above

[Ronnie Rowland]

Regarding my previous post. I'm new to aas not ass I'm doing this from my dumb phone that auto corrects
Bigbill

LOL..I think many of us have made that grammatical error at one time or another..

[lancpaguy]

a friend of mine use to buy powders for us...where can i find them?

[Bulkn]

Hey Ron I think you may have missed my post 2615, 2616, thanks!

[The Titan99]

Got it. Thanks Ronnie.

[Maronn]

Hi Ronnie,

I've had huge problems with my immun system in the last 12 months. Everytime I work out very intensive for only few weeks I get a cold which last forever. Even after ONE hard workout I feel kind of weak and sick the next day (not the way you normally feel after a heavy work out). I checked my blood, everything fine. I'm really sick of it and kind of desperate. I tried vitamins, glutamine, immun booster etc, nothing has worked so far. Maybe it has anything to do with my intestine/gut!? I've had to take antibiotics several times in the last 12-24 months. Do you have any ideas? THX!!

[kisektah1]

Hey RR,

How does my workout split look to you?

Monday - Chest/ Tri's
Tuesday - Back/ Bi's/ 20 min Cardio
Wednesday - Legs (Quads/ Hams/ Calves)
Thursday - Shoulders/ Traps/ Rear Delts
Friday - Abs/ Calves/ Bi's & Tri's/ 20min Cardio
Saturday- OFF
Sunday- OFF

I usually do bi's and tri's again on friday since we dont usually hit them hard enough during the week cause they are after big workouts.
Anything you would change?
BTW - Ive been trying to impove and focus on my; Chest, Shoulders and Legs

Thanks!

[Ronnie Rowland]

hey rr,

how does my workout split look to you? I don't like it! I'll fix it.
Monday - chest/ tri's chest/abs
tuesday - back/ bi's/ 20 min cardio back
wednesday - legs (quads/ hams/ calves)
shoulders/rear delts/traps
thursday - shoulders/ traps/ rear delts biceps/triceps
friday - abs/ calves/ bi's & tri's/ 20min cardio legs
saturday- off
sunday- off

i usually do bi's and tri's again on friday since we dont usually hit them hard enough during the week cause they are after big workouts.
Anything you would change?
Btw - ive been trying to impove and focus on my; chest, shoulders and legs

thanks!

above

[songdog]

So I guess using Ambien on cycle to sleep is a bad thing?

[Ronnie Rowland]

So I guess using Ambien on cycle to sleep is a bad thing? Not if you need it!

above

[Ronnie Rowland]

[QUOTE=Maronn;5608951]Hi Ronnie,

I've had huge problems with my immun system in the last 12 months. Everytime I work out very intensive for only few weeks I get a cold which last forever. Even after ONE hard workout I feel kind of weak and sick the next day (not the way you normally feel after a heavy work out). I checked my blood, everything fine. I'm really sick of it and kind of desperate. I tried vitamins, glutamine, immun booster etc, nothing has worked so far. Maybe it has anything to do with my intestine/gut!? I've had to take antibiotics several times in the last 12-24 months. Do you have any ideas? SOUNDS LIKE ALLERGIES. HOW MANY SETS PER BODY PART ARE YOU DOING? HOW MANY TIMES PER WEEK DO YOU TRAIN? HOW MANY HOURS EACH NIGHT DO YOU SLEEP?[/QUOTE]ABOVE

[Maronn]

[QUOTE=Ronnie Rowland;5610446]

Hi Ronnie,

I've had huge problems with my immun system in the last 12 months. Everytime I work out very intensive for only few weeks I get a cold which last forever. Even after ONE hard workout I feel kind of weak and sick the next day (not the way you normally feel after a heavy work out). I checked my blood, everything fine. I'm really sick of it and kind of desperate. I tried vitamins, glutamine, immun booster etc, nothing has worked so far. Maybe it has anything to do with my intestine/gut!? I've had to take antibiotics several times in the last 12-24 months. Do you have any ideas? SOUNDS LIKE ALLERGIES. HOW MANY SETS PER BODY PART ARE YOU DOING? HOW MANY TIMES PER WEEK DO YOU TRAIN? HOW MANY HOURS EACH NIGHT DO YOU SLEEP?[/QUOTE]ABOVE

I've been working out for 15yr now and my training has always look similar to your routine. 4 times a week, 9-12 sets for bigger body parts and 6-8 for arms. almost each set to good failure. I sleep about 7-8h each night. I'm not 20 anymore I know (Iam 35), but even if I do less sets I feel sick after a while.

What kind of allergies do you mean?

thanks!

[Ronnie Rowland]

[QUOTE=Maronn;5610461]

I've been working out for 15yr now and my training has always look similar to your routine. 4 times a week, 9-12 sets for bigger body parts and 6-8 for arms. almost each set to good failure. I sleep about 7-8h each night. I'm not 20 anymore I know (Iam 35), but even if I do less sets I feel sick after a while.

What kind of allergies do you mean? mold allergies possibly, but my suggestion is to get off steroids for 6 weeks and then get blood tested once again to check out red and white count. It could be a lot of things. Sometimes people get allergic reaction to high ba content in some UG lab products. Do you smoke or have asthma symptoms? It could be your liver function! That will make you feel like crap. Make them test for anemia. Play it safe and get blood work done again. Also, do you feel better when you come off steroids and did you change over to a new brand of gear a year or so ago? Also, if you are snoring at night you may have sleep apnea which runs down the immune system. You still might be over-training it sounds like so try staggering volume during 8 week reloads to prevent burn out!? For example: Cut volume in half every 1-2 weeks.

thanks!

above

[Maronn]

[QUOTE=Ronnie Rowland;5611434]

above

Hi Ronnie,

thanks for your answer. Maybe I explained it wrong. I've done only a few cycles in my life. I've been off for 7 months now after a testo only cycle. I'v had many periods in the last year without training due to operations and sickness, particular in the last months. So overtraining can not be the reason at all.

I don't smoke an don't have asthma symptoms. And I guess I don't snore (at least my girlfriend say so).

I had my blood work (big blood count) done recently and everthing is fine!?? What do you think of the theory that my gut-function can be the reason?

[lynxeffect1]

ron im after getn strap throat again, only had it 2months ago, havent eatn in 2 days, its nothing to do with the fact that my throat is prob gotten bigger due to weight lifting is it? or am i just unlucky?

[lynxeffect1]

ron it turns out my throat is swollen up again because im after getn hand,foot and mouth virus, im covered in blisters, its goin around and caught it from my daughter, its rare for an adult to get this but im presuming i did cause my immune system is shit while on gear? the doc said ders nothing u can do only wait for it to pass but wil it pass with my immune sytem down since cant take anything for it? i wont need to come off for it to pass wil i? my throat is better than yesterday thats all i need better so i can swallow again and eat , im prob down a stone onda scales cause havent eatn **** all in 3 days now, ive one shot left to take in week 8 then was gonna go to deload, but im thinking if i extend the cycle to 9 weeks at the same dosage i shud be ok for next monday and hopefully shud gain it back ? then do my deload, what u think? that way i can push foward next reload. also is der anything i can take to help my immune system im always getn sick every few months and its costing me. i take about 1200mg vitamin c , a multivitamin and 12oomg of fish oil a day

[Ronnie Rowland]

[QUOTE=lynxeffect1;5611082]ron it turns out my throat is swollen up again because im after getn hand,foot and mouth virus, im covered in blisters, its goin around and caught it from my daughter, its rare for an adult to get this but im presuming i did cause my immune system is shit while on gear? the doc said ders nothing u can do only wait for it to pass but wil it pass with my immune sytem down since cant take anything for it? test can actually boost the immune system like anavar which is used by some aids patients. Like you said, you got it from your daughter. i wont need to come off for it to pass wil i? No, you can stay on! my throat is better than yesterday thats all i need better so i can swallow again and eat , im prob down a stone onda scales cause havent eatn **** all in 3 days now, ive one shot left to take in week 8 then was gonna go to deload, but im thinking if i extend the cycle to 9 weeks at the same dosage i shud be ok for next monday and hopefully shud gain it back ? yes extend cycle 1-2 weeks as needed. then do my deload, what u think? that way i can push foward next reload. also is der anything i can take to help my immune system im always getn sick every few months and its costing me. i take about 1200mg vitamin c , a multivitamin and 12oomg of fish oil a day. Supplements look good. Over-training can cause you to get sick because it breaks down the immune system. Some hard trainers require 10-12 hours of sleep per day. Try reducing sets back and getting more rest and it should stop, given your daughter does not bring it home to you from school![/QUOTE]above

[yaston2003]

hey ron. Simple question about the positive part of when lifting the weight. You stated that the positive portion of the lift should not take longer then 1-1.5 seconds. When I do my heavy lift sets like squats, benchpress, military, etc (the 4-6 rep range) My positive portion of the lift takes me longer then 1.5 seconds to complete. I dont have that explosive push or pull when doing the heavy lift. The whole time my form is perfect, it just takes me longer to fully push or pull the weight to completion. Now should I decrease the weight to were that I can actual control my positive for 1-1.5 seconds or should i continue doing what I'm doing now until my strength increase to the point of where my positive portion is more explosive. thanks

[Ronnie Rowland]

hey ron. Simple question about the positive part of when lifting the weight. You stated that the positive portion of the lift should not take longer then 1-1.5 seconds. When I do my heavy lift sets like squats, benchpress, military, etc (the 4-6 rep range) My positive portion of the lift takes me longer then 1.5 seconds to complete. I dont have that explosive push or pull when doing the heavy lift. The whole time my form is perfect, it just takes me longer to fully push or pull the weight to completion. Now should I decrease the weight to were that I can actual control my positive for 1-1.5 seconds or should i continue doing what I'm doing now until my strength increase to the point of where my positive portion is more explosive. thanks

There's no set formula because every body part is a little different. The key on each exercise is to control the negative and then avoid using momentum to start the positive stroke. The positive stroke needs to be somewhat explosive but the rep should be slow enough to make sure the muscle is lifting the weight. You canot use as much weight but you will work the muscles harder-hence you will get bigger training in this fashion and help avoid injuries! The majority of people in my gym throw weights instead of lifting them with a deliberate motion and then they come to me wondering why their muscles won't grow.

[yaston2003]

hey ron. One more question. I was getting this sharp pain in my right shoulder (mainly in the front head) when doing incline bench presses. So I decided to drop incline all together. Now I have been getting the same kind of pain when doing military press(front or behind the neck). Its been like this for over a month now. I tried switching to the hammer strength bi-later behind the neck press, but it made it worse. I only get this pain when doing shoulder presses, deep bench press flies, or incline bench press. What should I do? Should I drop all the exercises that causes me the pain. Its to a point of now my right arm feel weaker then my left, having to exert more effort in my right arm during press or flies.

[Ronnie Rowland]

[QUOTE=yaston2003;5611588]hey ron. One more question. I was getting this sharp pain in my right shoulder (mainly in the front head) when doing incline bench presses. So I decided to drop incline all together. Now I have been getting the same kind of pain when doing military press(front or behind the neck). Its been like this for over a month now. I tried switching to the hammer strength bi-later behind the neck press, but it made it worse. I only get this pain when doing shoulder presses, deep bench press flies, or incline bench press. What should I do? Should I drop all the exercises that causes me the pain. Its to a point of now my right arm feel weaker then my left, having to exert more effort in my right arm during press or flies. I would stop doing all the exercises you mentioned then when it heals I'll tell you what exercises to use in their place. Eveything you just mentioned makes my front right shoulder hurt as well..YOU MUST STOP![/QUOTE]ABOVE

[kisektah1]

RR i think you missed my post The post number is #2623

Thanks!!

[kisektah1]

Ron you missed #2638, i mean
Sorry, Thanks