You'll want to read this!

[marrero_620]

Hi im 24yrs old/180 lbs/ 5'7"
i just bought anavar.
What would you suggest for perfect muscle building diet & var dosage for me.


Thanks

[TraPump]

Seriously I am so new to this and all the guys on here have been so helpful this is awesome information. Thank you ronnie and everyone here. Can't wait to start my first cyc next week I feel much more Prepared and comfortable with it now. Got everything I'm going to need

[Scat40]

Great read will be trying this! Makes sense why I plateau, then get a little discouraged.

[92277]

I know this might be a dumb question but I read that the more you dose the more likely it is that an undesirable side effect will happen, so side effects are not automatic with use of steroids? Like acne, gyno, rage ect. ect.

[kisektah1]

Hi Ron,

Stats: 32 y/o 112kg 16% bf. I'm currently on week 15 of my cycle consisting of:

Week:
1-8; prop 500mg pw
1-8: tren e 400mg pw
8-10: prop 250mg pw
10-17; prop 750mg pw
10-15; tren e 600mg pw


I will be starting my pct in two weeks time:

100mg Triptorelin (one day after last test shot)
Nolva 40/40/20/20/10
Clom 50/50/25
Tribulus



If my blood work comes in clear i will start saving up for my next cycle. I really did not like the dramatic side effects of that high of a dose of Test Prop (excessive bloat, excessive crazy hair growth etc..) BTW i have taken Testosterone a few times before but not at that high dose. I'm planning in two to three months time to start my next cycle, i want it to be relatively short (i want to do another reload and deload in the future)


Proposed Cycle
week:
1-11: Test Cyp 225mg pw
1-10: Deca 500mg pw
1-10: Tren E 100mg pw (had some Tren E left over from last cycle)

Pct:
Wk 11:100mg Triptorelin
Wk: 10-11: 2x shots of HCG 2500iu
Wk 13-17: Nolva 40/40/20/20
Wk 13-17: Clom 50/50/25
Wk 13-17 Tribulus.

I'm looking for more of a hardened, lean look and not to gain much muscle + bloat. What do you think about this cycle? Will 300-400mg of B6 Every Day to combat the prolactin build up (from tren and deca)? Will this amount of test (250mg - trt dose) be enough? Will i gain much bloat from this cycle (ps: i might slow down on the carbs this time around)? A lot of people say deca and tren together is not a good combo, but their reasoning is because 'vets say so' (no disrespect intended). I was thinking of just upping the tren dose and forget about the deca but i have not used deca before and i have heard good things about it. BTW i prefer to not use an AI throughout. I also have got [ GHRP-2/CJC 1295 (not dac)/ IGF-1 ] given to me, where can they fit in this cycle? Should i reload/reload for this 11 week cycle??

My current workout is:
Mon: Back/ rear delts.
Tues: Chest/ abs -20 mins cardio
Wed: Legs (ham/quads/calves)/ Traps
Thurs: Shoulders/ Rear Delts
Fri: Bis/Tris
Sat: - 40 mins cardio
Sun: Rest



Thank You for your help RR and sorry about all the questions!!!

[Ronnie Rowland]

Hi Ron,

Stats: 32 y/o 112kg 16% bf. I'm currently on week 15 of my cycle consisting of:

Week:
1-8; prop 500mg pw
1-8: tren e 400mg pw
8-10: prop 250mg pw
10-17; prop 750mg pw
10-15; tren e 600mg pw


I will be starting my pct in two weeks time:

100mg Triptorelin (one day after last test shot)I am well aware that a few italian endocrinologists claimed to have restored the natural testosterone production of a bodybuilder whose sex hormone production had shut down after over 10 years of steroid usage with only a single dose but I havent know of anyone to try it. Please provide us with an update!
Nolva 40/40/20/20/10
Clom 50/50/25
Tribulus



If my blood work comes in clear i will start saving up for my next cycle. I really did not like the dramatic side effects of that high of a dose of Test Prop (excessive bloat, excessive crazy hair growth etc..) BTW i have taken Testosterone a few times before but not at that high dose. I'm planning in two to three months time to start my next cycle, i want it to be relatively short (i want to do another reload and deload in the future)


Proposed Cycle
week:
1-11: Test Cyp 225mg pw
1-10: Deca 500mg pw
1-10: Tren E 100mg pw (had some Tren E left over from last cycle)

Pct:
Wk 11:100mg Triptorelin
Wk: 10-11: 2x shots of HCG 2500iu
Wk 13-17: Nolva 40/40/20/20
Wk 13-17: Clom 50/50/25
Wk 13-17 Tribulus.

I'm looking for more of a hardened, lean look and not to gain much muscle + bloat. What do you think about this cycle? Will 300-400mg of B6 Every Day to combat the prolactin build up (from tren and deca)? Not really. You need prami and caber and i do not like your cycle! Try 250 mgs of test-e and 5-600 mgs of tren-e weekly Will this amount of test (250mg - trt dose) be enough? Will i gain much bloat from this cycle (ps: i might slow down on the carbs this time around)? A lot of people say deca and tren together is not a good combo, but their reasoning is because 'vets say so' (no disrespect intended). They say so only because it can destroy your sex drive. I was thinking of just upping the tren dose and forget about the deca but i have not used deca before and i have heard good things about it. BTW i prefer to not use an AI throughout. I also have got [ GHRP-2/CJC 1295 (not dac)/ IGF-1 ] given to me, where can they fit in this cycle? Should i reload/reload for this 11 week cycle?? Stick everything in 8 week reloads!

My current workout is:
Mon: Back/ rear delts.
Tues: Chest/ abs -20 mins cardio
Wed: Legs (ham/quads/calves)/ Traps
Thurs: Shoulders/ Rear Delts no need in working rear delts twice a week.
Fri: Bis/Tris
Sat: - 40 mins cardio
Sun: Rest



Thank You for your help RR and sorry about all the questions!!!

above

[Ronnie Rowland]

I know this might be a dumb question but I read that the more you dose the more likely it is that an undesirable side effect will happen, so side effects are not automatic with use of steroids? Like acne, gyno, rage ect. ect. roid rage is a myth but about 7 out of 100 people do become much more aggresive, especially with the androgenic steroids like tren and anadrol. Some get acne with only 100 mgs of tren weekly and some wont get it taking as high as 2 grams of tren per week.

above

[redmeat1]

was curious if you had any suggestions for someone who's very gyno prone...i'm just coming off a test/deca cycle and will never do that one again ha ha. i know you your not a fan of anit-e's so is there one out there thats effective for gyno prone people that relativly safe? i was using stane at 12.5mgs ed and was still getting gyno so i ran letro at .5mgs ed with prami 2.5mg ed and that kept the gyno at bay. also i was thinking 400mgs test cyp and 400mgs eq for 8 weeks then 2 weeks 250mgs test cyp then 800mgs test cyp with 100mgs of masteron eod for eight weeks...

[Ronnie Rowland]

was curious if you had any suggestions for someone who's very gyno prone...i'm just coming off a test/deca cycle and will never do that one again ha ha. i know you your not a fan of anit-e's so is there one out there thats effective for gyno prone people that relativly safe? i was using stane at 12.5mgs ed and was still getting gyno so i ran letro at .5mgs ed with prami 2.5mg ed and that kept the gyno at bay. also i was thinking 400mgs test cyp and 400mgs eq for 8 weeks then 2 weeks 250mgs test cyp then 800mgs test cyp with 100mgs of masteron eod for eight weeks...I would try nolvadex

above

[meangreen222]

huge bump....thanks Ronnie!

[rockstah69]

I just happened to stumble on this post by chance! And I am thrilled I did!! I just began my first blast this week! I was told about Blasting and Cruising for constant gains but didn't know much, I needed more proof and WOW....SO GLAD I found this post!

Kudos to Ronnie, much Respect!

[stallion83]

Hey Ronnie,

Im a 28 year old male who's been training now for going on 2 years. I want to try an anabolic steroid but don't know anything about it. Im 183 lbs with 8 percent body fat. What would you suggest i take as a beginner? How do i take them? How much and how frequently/ and do u suggest an 8 week cycle. If you could help i would appreciate it a bunch

[gonzo6183]

Hey Ronnie,

Im a 28 year old male who's been training now for going on 2 years. I want to try an anabolic steroid but don't know anything about it. Im 183 lbs with 8 percent body fat. What would you suggest i take as a beginner? How do i take them? How much and how frequently/ and do u suggest an 8 week cycle. If you could help i would appreciate it a bunch

Mate this thread is dedicated to specific help relating to the slingshot program. Every day question should be asked in the Q&A section, go there and start a thread

[Dtrain17]

Hey Ronnie before going to the doctor I wanted to see if you could help me first, maybe I don't need to? I tried to do a max out on bench press, the next day my shoulder hurt. Basically it's on the inside, almost positive it's my rotator cuff. I've taken almost 4 weeks off from the gym and it still hurts (It hurts a lot if I flex my traps and even more if I do the "most muscular" pose, to give you an idea) Also bench press, decline and shoulder press there is a bit of pain. But I could do side laterals, and rear delts Thank you Big Ron!!

[Ronnie Rowland]

Hey Ronnie,

Im a 28 year old male who's been training now for going on 2 years. I want to try an anabolic steroid but don't know anything about it. Im 183 lbs with 8 percent body fat. What would you suggest i take as a beginner? How do i take them? How much and how frequently/ and do u suggest an 8 week cycle. If you could help i would appreciate it a bunch Beginners should start out with a test only cycle for an 8 week reload then back off (deload) with 250 mgs of test for 2 weeks. Next go up to 750 mgs of test for an additional 8 weeks (2nd reload) then back off to 250 mgs of test for 2 weeks (2nd deload). after 20 weeks do a PCT for 3 weeks using HCG

above

[kaotiktravis]

A lot of great info!! I wish I would have found this page years ago! Thanks!

[69phoenix]

I know this might sound dumb, but Ronnie seems to be the man who could answer this question and make me understand.
(I know im young and stuff but i just wanna get out of doubt)
What would be the best first cycle for someone like me?
160 lbs 15%bf, lifting for about 2 years.
I just wanna geat up to 190, not that bulky but maintining the gains.
I wanna run a safe first cycle but I dont know what to look into.
Rest, training and diet are already in check, I would just need advice in what substances will deliver better results since it's my first cycle.

[Ronnie Rowland]

i know this might sound dumb, but ronnie seems to be the man who could answer this question and make me understand.
(i know im young and stuff but i just wanna get out of doubt)
what would be the best first cycle for someone like me?
160 lbs 15%bf, lifting for about 2 years.
I just wanna geat up to 190, not that bulky but maintining the gains.
I wanna run a safe first cycle but i dont know what to look into.
Rest, training and diet are already in check, i would just need advice in what substances will deliver better results since it's my first cycle. i highly recommend 500-600 mgs of test-e weekly for a first 8 week reload/cycle then progress to 750 mgs of test-e weekly for second reload/cycle. Some add an oral during second 8 week reload/cycle or other injectables such as deca and/or masteron.

above

[wisephil]

Hi ronnie! i was reading through your thread and it really caught my attention, as not only does it makes complete sense, but it also seems to produce great results in terms of size.
What do you think about running 2 19 nors during one cycle? I was thinking about running npp (i don't mind pinning more frequently it really doesn't bother me i kinda like it actually) and tren e in the same cycle. I have ran tren several times before with no problems at all.
I will be running caber eod at .50 and aromasin 12.5 ed and have letro on hand.
Also do you think running hcg during reload 2x 250mg per week then 1250mg of hcg eod during deload is a good idea since I'm running 2 19 nors? or how should i run it exactly for better results and keeping my balls safe?
I plan on running this cycle for 22 weeks then pct for 6 weeks, how long do you think i should stay off gear after this cycle before i jump back on if I'm trying to play it safe?
10 weeks including pct or more?

Another question is should i run my test at maintenance around 300 a week and run tren at 600 a week since they both fight for the same receptor and tren is the stronger one?
I want to run two 19 nors at the same time during my first reload. I have ran tren a at 75ed and sust 500 weekly and noticed more sides when i increased the sust so i lowered it and increased tren 100ed and sust at 500 with no sides.

I plan on keeping on eating 330grams of protein, 250 grams carbs, 65 grams of fats during reload (just an example) I'm around 175, but will adjust my diet according to my weight before i start the cycle in july.
and 230 grams of protein, 300 grams of carbs, 85 grams of fat (during deload)




Here is my planned cycle and workouts please tell me what i should change and or what you recommend i really want to stick with the 10 wk reload , 2 wk deload 8 wk reload 2 wk reload, then pct for 4-6 weeks



Week 1-6th (Reload)
Test prop- 100 EOD(350 wk)
NPP- 150 EOD (525 wk)
D-bol-50 ED
Test E- 300 EW (300 wk)
Tren E 300 2 x Week (600 wk)
HCG- 250 2 X W (500 wk)
Caber- .50 eod
Aromasin- 12.5 ed

Week 7-10th (Reload)
Test E- 300 EW (300 weekly)
Tren E-300 2 x W (600 weekly)
HCG- 250 2 X W (500 wk) or should i do more?
Caber- .50 eod
Aromasin- 12.5 ed

Week 11-12th (Deload)
Test E- 300 Ew (300 Weekly)
HCG- 250 2 X W (500 wk) should i increase hcg here? what will give me better results keeping it the same or will increasing it affect my results?
Caber- .50 eod
Aromasin- 12.5 eod

Week 13-16th (reload)
Test Prop- 100 EOD (350wk)
NPP- 150 EOD (525 wk)
HCG- 250 2 X W (500 wk)
Caber- .50 eod
Aromasin- 12.5 ed

Week 17-20th (reload) (the reason i want to run tren a is because that way i can run npp for 4 weeks and then switch to tren a for 6 more weeks)
Test Prop- 100 EOD (350 Wk)
Tren A- 75ED (525 Wk)
Winny- 50ed
HCG- 250 2 X W (500 wk)
Caber- .50 eod
Aromasin- 12.5 ed



Week 21-22th (deload)
Test Prop- 75EOD (262.5 wk)
Tren A- 50EOD (175 wk)
HCG- 1000 EOD
Caber- .50 eod
Aromasin- 12.5 eod

PCT
Nolva- 40/40/20/20/10/10
Clomid-50,50,25,25
Aromasin- 12.5 eod/12.5eod/12.5e3d


I'm not sure if its better to stick to a five day split or four day split?
(5day split)
Sunday: Chest + cardio & abs
Monday: Legs
Tuesday: Back & Forearms
Wed: Cardio+ abs
Thursday: Shoulders
Friday: Triceps & biceps
Sat: Cardio + abs

Or

(4 day split)
Monday: Chest, Biceps, calves
Tuesday: Back & triceps (or triceps with shoulders instead)
Wed: Cardio+ abs
Thursday: Legs
Friday: Shoulders & triceps (or triceps with back instead)
Sat: Cardio + Abs
Sunday: Cardio + Abs

(4 day split)
Monday: Legs
Tuesday: Chest & Back
Wed: Cardio+ abs
Thursday: Shoulders
Friday: Arms
Sat: Cardio + Abs
Sunday: Off or Start Day 1/legs again

Below are the workouts exercises i have planned.


Workout 1-10th week (Reload workout)
Sunday (Chest)
3 sets/reps x 20,20,15 (Warm up Lightweight)

12 working Sets
Incline DB Press (15 deg angle)
(4 sets/ Reps)12-15,10-12,10-12,8-10
Decline BB Press (-15 deg angle)
(4 sets/Reps) 12-15,10-12,10-12,8-10
Incline Flies (15 deg angle)
(3 sets/Reps) 10-12,10-12,10-12
Cable Flies
(1 drop set pyramid down "lowering weight while increasing reps for example 100 lbs /8-10reps +70lbs10-12reps + 40 lbs/12-15 reps)

30 mins cardio+ab circuit

Monday (Legs)
2 sets/reps 20+ reps (warm up lightweight)

12 working Sets (quads)
Squats
(4 sets/ Reps)15-12,10-12, 10-12,10-8
Leg Press
(4 sets/Reps) 15-12,10-12, 10-12,10-8
Lunges
(3 sets/Reps) 10-12,10-12 8-10
Leg Extensions
(1 Drop set/reps) 180lbs/12 reps, 135lbs/15, 90lbs/20 reps,


Hamstrings (8 working sets)
Stiff Deadlift
1 warm up set/20 reps
4 sets/reps x15-12,10-12,10-12,10-8
Leg Curls
4 sets/reps x 8-10,10-15,10-15, 15-20

Standing Calf Machine
5 sets/reps x 30, 25, 20, 15, 12
Sitting Calf Raises
(3 sets/reps) 15,15,12



Tuesday (Back)
Pull ups- 3 sets/reps x failure (Warm up- Wide Grip Pull ups)

12 working Sets
Med-grip rows (should i do underhand or overhand wide or med grip?)
(4 sets/ Reps)15-12,10-12, 8-10
wide-grip pull downs (wide grip or med grip?)
(4 sets/Reps) 15-12,10-12,8-10
Cable pullovers
(3 sets/Reps) 12-15,10-12,10-12
Machine rows
(1 drop set pyramid from heavy to light)

5 working sets
Forearm standing curls
(2 sets/Reps) 20-25,15-20
Sitting front forearm curls
(2 sets/Reps) 20-25,15-20
Standing dumbbell Twist
1 sets/Reps x 30-50

Wednesday (Cardio, Abs)
30 mins cardio+ab circuit

Thursday (Delts,)
Dumbell bb press- 2 sets/reps), 20,15 (warm up lightweight)
12 working Sets
Shoulder Barbell Press
(4 sets/ Reps) 12-15, 10-12, 8-10
Lateral Raises
(4 sets/Reps) 12-15, 10-12, 10-12, 8-10
Front Raises
(2 sets/Reps) 12-15, 10-12
Upright rows
(2 sets/Reps) 12-15, 10-12

(Shrugs)
3 working Sets
Barbell Shrugs
(3sets/Reps) 12-15,10-12,8-10



Friday (Biceps & Triceps)
10 working sets
Warm up (Lightweight)
1 sets/reps x20
Standing ez-bar curls
(4sets/Reps) 12-15,10-12,10-12,8-10
Preacher Curls
(4 sets/Reps) 12-15,10-12, 10-12,8-10
(Standing dumbbell twist curls or Hammer curls)
(2 sets/Reps) 12-15,10-12,


Warm up (Lightweight)
2 sets/reps x20, 20 (Triceps Cable Ext)
12 working Sets (triceps)
Triceps Cable pull downs
(4sets/Reps) 12-15,10-12,10-12.8-10
Lying Triceps Extensions
4 sets/Reps) 12-15,10-12,10-12,8-10
Machine Dips
4 sets/Reps) 12-15,10-12, 10-12,8-10



Saturday (off)


2 week workout (Deload workout)
Sunday (Chest)
Warm up (Lightweight)
(2 sets/reps x20,15 (on the exercise you start)
6 working Sets
Incline DB Press
(2 sets/ Reps) 12-15,12-15,
Decline BB Press
(2 sets/Reps) 12-15,12-15,
Cable Flies
(2 sets/Reps) 12-15,12-15,

30 min cardio+ abs circuit

Monday (Legs)

(2 sets/reps) 20,20 (Squats warm up light weight)
(Quads) 6 working sets
Squats
(2 sets/ Reps) 12-15,12-15
Leg Press
(2 sets/Reps) 12-15,12-15
Lunges
(2 sets/Reps12-15,12-15
or 2 sets of Leg extensions

Hamstrings
1 warm up set/reps x25 (Stiff leg deadlifts)
Stiff leg deadlifts- 2 sets/reps) 12-15,12-15
Leg Curls- 2 sets/reps x 12-15,15-20
Standing Calf Machine
(2 sets/reps x 30,25
Sitting Calf Raises
(2 sets/reps x15, 15

30 min cardio+ abs circuit

Tuesday (Back)
Warm up (Lightweight)
(2 sets/reps x failure (Wide Grip Pull ups)

6 working Sets
Wide-grip rows
(2 sets/ Reps) 12-15,12-15
Wide-grip pull downs
(2 sets/Reps) 12-15,12-15
Cable pullovers
(2 sets/Reps) 12-15,12-15

4 working sets
Forearm standing curls
(1 set/Reps) 25-30, 20-25
Sitting front forearm curls
(1 set/Reps) 25-30,20-25
1 set of dumbbell arm twist x failure

Wednesday (Cardio, Abs)
30 min cardio+ abs circuit

Thursday (Delts,)
Warm up (Lightweight)
(2 sets/reps), 20,20 warm up sets (db shoulder press)

6 working Sets
Shoulder Barbell Press
(2 sets/ Reps) 12-15,12-15,
Lateral Raises
(2 sets/Reps) 12-15,12-15
Front Raises
(1 sets/Reps) 12-15,
Upright rows
(1 sets/Reps) 12-15

(Shrugs)
2 working Sets
Barbell Shrugs
(2sets/Reps) 12-15,12-15



Friday (Arms)

1 sets/reps x20 (warm up light weight)
(Biceps) 6 working Sets
Standing EZ-bar curls
(2sets/Reps) 12-15,12-15
Preacher Curls
(2 sets/Reps) 12-15,12-15,
Standing dumbbell twist curls or hammer curls
(2sets/Reps) 12-15,12-15


(2 sets/reps x20, 20 (Triceps Cable Ext warm up lightweight)
(Triceps)
6 working Sets
Triceps Cable pull downs
(2sets/Reps) 12-15,10-12,15
Lying Triceps Extensions
(2 sets/Reps) 12-15,12-15
Machine Dips
(2 sets/Reps) 12-15,10-15



Saturday (off)

[Ronnie Rowland]

hi ronnie! I was reading through your thread and it really caught my attention, as not only does it makes complete sense, but it also seems to produce great results in terms of size.
What do you think about running 2 19 nors during one cycle? it's fine to run 2 -19 nors given it does not shut you down sexually. That's really the main draw back. The second drawback would be getting progesterone related gyno but that's a very individualisitc thing as well. i was thinking about running npp (i don't mind pinning more frequently it really doesn't bother me i kinda like it actually) and tren e in the same cycle. I have ran tren several times before with no problems at all. npp is your best bet to run with tren because it will get out of your system in a week verses 3 weeks with deca durabolin given sexual side effects rear their ugly head.i will be running caber eod at .50 and aromasin 12.5 ed and have letro on hand.
Also do you think running hcg during reload 2x 250mg per week then 1250mg of hcg eod during deload is a good idea since i'm running 2 19 nors? Or how should i run it exactly for better results and keeping my balls safe? since you are combining 2-19 nors i think your plan is very logical just to be on the safe side!
i plan on running this cycle for 22 weeks then pct for 6 weeks, how long do you think i should stay off gear after this cycle before i jump back on if i'm trying to play it safe?
10 weeks including pct or more?10 week is a good plan as long as you feel fully recoverd

another question is should i run my test at maintenance around 300 a week and run tren at 600 a week since they both fight for the same receptor and tren is the stronger one?that will be fine given your situation
i want to run two 19 nors at the same time during my first reload. I have ran tren a at 75ed and sust 500 weekly and noticed more sides when i increased the sust so i lowered it and increased tren 100ed and sust at 500 with no sides.

I plan on keeping on eating 330grams of protein, 250 grams carbs, 65 grams of fats during reload (just an example) i'm around 175, but will adjust my diet according to my weight before i start the cycle in july.
And 230 grams of protein, 300 grams of carbs, 85 grams of fat (during deload)




here is my planned cycle and workouts please tell me what i should change and or what you recommend i really want to stick with the 10 wk reload , 2 wk deload 8 wk reload 2 wk reload, then pct for 4-6 weeks



week 1-6th (reload)
test prop- 100 eod(350 wk)
npp- 150 eod (525 wk)
d-bol-50 ed
test e- 300 ew (300 wk)
tren e 300 2 x week (600 wk)
hcg- 250 2 x w (500 wk)
caber- .50 eod
aromasin- 12.5 ed

week 7-10th (reload)
test e- 300 ew (300 weekly)
tren e-300 2 x w (600 weekly)
hcg- 250 2 x w (500 wk) or should i do more?
Caber- .50 eod
aromasin- 12.5 ed

week 11-12th (deload)
test e- 300 ew (300 weekly)
hcg- 250 2 x w (500 wk) should i increase hcg here? What will give me better results keeping it the same or will increasing it affect my results?
Caber- .50 eod
aromasin- 12.5 eod

week 13-16th (reload)
test prop- 100 eod (350wk)
npp- 150 eod (525 wk)
hcg- 250 2 x w (500 wk)
caber- .50 eod
aromasin- 12.5 ed

week 17-20th (reload) (the reason i want to run tren a is because that way i can run npp for 4 weeks and then switch to tren a for 6 more weeks)
test prop- 100 eod (350 wk)
tren a- 75ed (525 wk)
winny- 50ed
hcg- 250 2 x w (500 wk)
caber- .50 eod
aromasin- 12.5 ed



week 21-22th (deload)
test prop- 75eod (262.5 wk)
tren a- 50eod (175 wk)
hcg- 1000 eod
caber- .50 eod
aromasin- 12.5 eod

pct
nolva- 40/40/20/20/10/10
clomid-50,50,25,25
aromasin- 12.5 eod/12.5eod/12.5e3d(you need hcg here for 3 weeks )


i'm not sure if its better to stick to a five day split or four day split? i would do a 4 day split since you only weigh 175 lbs.
(5day split)
sunday: Chest + cardio & abs
monday: Legs
tuesday: Back & forearms
wed: Cardio+ abs
thursday: Shoulders
friday: Triceps & biceps
sat: Cardio + abs

or

(4 day split)
monday: Chest, biceps, calves
tuesday: Back & triceps (or triceps with shoulders instead)
wed: Cardio+ abs
thursday: Legs
friday: Shoulders & triceps (or triceps with back instead)
sat: Cardio + abs
sunday: Cardio + abs

(4 day split)
monday: Legs
tuesday: Chest & back
wed: Cardio+ abs
thursday: Shoulders
friday: Arms
sat: Cardio + abs
sunday: Off or start day 1/legs again

below are the workouts exercises i have planned.

i prefer this 4 day split-
day 1)chest/biceps
day 2) legs
off
day 3 back/abs
day 4 shoulder/triceps/traps
off
off
repeat

workout 1-10th week (reload workout)
sunday (chest)
3 sets/reps x 20,20,15 (warm up lightweight)

12 working sets
incline db press (15 deg angle)
(4 sets/ reps)12-15,10-12,10-12,8-10
decline bb press (-15 deg angle)
(4 sets/reps) 12-15,10-12,10-12,8-10
incline flies (15 deg angle)
(3 sets/reps) 10-12,10-12,10-12
cable flies
(1 drop set pyramid down "lowering weight while increasing reps for example 100 lbs /8-10reps +70lbs10-12reps + 40 lbs/12-15 reps)

30 mins cardio+ab circuit

monday (legs)
2 sets/reps 20+ reps (warm up lightweight)

12 working sets (quads)
squats
(4 sets/ reps)15-12,10-12, 10-12,10-8
leg press
(4 sets/reps) 15-12,10-12, 10-12,10-8
lunges
(3 sets/reps) 10-12,10-12 8-10
leg extensions
(1 drop set/reps) 180lbs/12 reps, 135lbs/15, 90lbs/20 reps,


hamstrings (8 working sets)
stiff deadlift
1 warm up set/20 reps
4 sets/reps x15-12,10-12,10-12,10-8
leg curls
4 sets/reps x 8-10,10-15,10-15, 15-20

standing calf machine
5 sets/reps x 30, 25, 20, 15, 12
sitting calf raises
(3 sets/reps) 15,15,12



tuesday (back)
pull ups- 3 sets/reps x failure (warm up- wide grip pull ups)

12 working sets
med-grip rows (should i do underhand or overhand wide or med grip?)
(4 sets/ reps)15-12,10-12, 8-10
wide-grip pull downs (wide grip or med grip?)
(4 sets/reps) 15-12,10-12,8-10
cable pullovers
(3 sets/reps) 12-15,10-12,10-12
machine rows
(1 drop set pyramid from heavy to light)

5 working sets
forearm standing curls
(2 sets/reps) 20-25,15-20
sitting front forearm curls
(2 sets/reps) 20-25,15-20
standing dumbbell twist
1 sets/reps x 30-50

wednesday (cardio, abs)
30 mins cardio+ab circuit

thursday (delts,)
dumbell bb press- 2 sets/reps), 20,15 (warm up lightweight)
12 working sets
shoulder barbell press
(4 sets/ reps) 12-15, 10-12, 8-10
lateral raises
(4 sets/reps) 12-15, 10-12, 10-12, 8-10
front raises
(2 sets/reps) 12-15, 10-12
upright rows
(2 sets/reps) 12-15, 10-12

(shrugs)
3 working sets
barbell shrugs
(3sets/reps) 12-15,10-12,8-10



friday (biceps & triceps)
10 working sets
warm up (lightweight)
1 sets/reps x20
standing ez-bar curls
(4sets/reps) 12-15,10-12,10-12,8-10
preacher curls
(4 sets/reps) 12-15,10-12, 10-12,8-10
(standing dumbbell twist curls or hammer curls)
(2 sets/reps) 12-15,10-12,


warm up (lightweight)
2 sets/reps x20, 20 (triceps cable ext)
12 working sets (triceps)
triceps cable pull downs
(4sets/reps) 12-15,10-12,10-12.8-10
lying triceps extensions
4 sets/reps) 12-15,10-12,10-12,8-10
machine dips
4 sets/reps) 12-15,10-12, 10-12,8-10



saturday (off)


2 week workout (deload workout)
sunday (chest)
warm up (lightweight)
(2 sets/reps x20,15 (on the exercise you start)
6 working sets
incline db press
(2 sets/ reps) 12-15,12-15,
decline bb press
(2 sets/reps) 12-15,12-15,
cable flies
(2 sets/reps) 12-15,12-15,

30 min cardio+ abs circuit

monday (legs)

(2 sets/reps) 20,20 (squats warm up light weight)
(quads) 6 working sets
squats
(2 sets/ reps) 12-15,12-15
leg press
(2 sets/reps) 12-15,12-15
lunges
(2 sets/reps12-15,12-15
or 2 sets of leg extensions

hamstrings
1 warm up set/reps x25 (stiff leg deadlifts)
stiff leg deadlifts- 2 sets/reps) 12-15,12-15
leg curls- 2 sets/reps x 12-15,15-20
standing calf machine
(2 sets/reps x 30,25
sitting calf raises
(2 sets/reps x15, 15

30 min cardio+ abs circuit

tuesday (back)
warm up (lightweight)
(2 sets/reps x failure (wide grip pull ups)

6 working sets
wide-grip rows
(2 sets/ reps) 12-15,12-15
wide-grip pull downs
(2 sets/reps) 12-15,12-15
cable pullovers
(2 sets/reps) 12-15,12-15

4 working sets
forearm standing curls
(1 set/reps) 25-30, 20-25
sitting front forearm curls
(1 set/reps) 25-30,20-25
1 set of dumbbell arm twist x failure

wednesday (cardio, abs)
30 min cardio+ abs circuit

thursday (delts,)
warm up (lightweight)
(2 sets/reps), 20,20 warm up sets (db shoulder press)

6 working sets
shoulder barbell press
(2 sets/ reps) 12-15,12-15,
lateral raises
(2 sets/reps) 12-15,12-15
front raises
(1 sets/reps) 12-15,
upright rows
(1 sets/reps) 12-15

(shrugs)
2 working sets
barbell shrugs
(2sets/reps) 12-15,12-15



friday (arms)

1 sets/reps x20 (warm up light weight)
(biceps) 6 working sets
standing ez-bar curls
(2sets/reps) 12-15,12-15
preacher curls
(2 sets/reps) 12-15,12-15,
standing dumbbell twist curls or hammer curls
(2sets/reps) 12-15,12-15


(2 sets/reps x20, 20 (triceps cable ext warm up lightweight)
(triceps)
6 working sets
triceps cable pull downs
(2sets/reps) 12-15,10-12,15
lying triceps extensions
(2 sets/reps) 12-15,12-15
machine dips
(2 sets/reps) 12-15,10-15



saturday (off)

above

[thorhiney]

Wow. My first day in this forum and I am very impressed. Thank you Ronnie for a quality post that is informative and well written. You oviously are a dedicated athelete and I appreciate your commitment to this forum. Great job!

[Ronnie Rowland]

wow. My first day in this forum and i am very impressed. Thank you ronnie for a quality post that is informative and well written. You oviously are a dedicated athelete and i appreciate your commitment to this forum. Great job!

thank you!

[covs-owen]

hi my name is owen im 31 years of age looking for help i no you will all go mad about this but please im looking for help.iv been working hard at my gym for the last year now and just wanted a bit of a kick start with my size as i have no probs getting big chest but arms just so hard to build on.so after a long look over the internet and a lot of words from i friend that has been lifting for about 10 years.

i been and got Tri-Tren 150 and Trenbolone Acetate iv been told i should take 1m of tri-tren for the first week and then after that i should take 1m of each every week.i no this is a hard steroid and im not sure i should be talking about this on here but could really do with a bit of help as i have now been told i should be running a test-e with this but the source i got these of said it is fine just to run both once a week.so would be great full if someone could help me thank you

[Ronnie Rowland]

hi my name is owen im 31 years of age looking for help i no you will all go mad about this but please im looking for help.iv been working hard at my gym for the last year now and just wanted a bit of a kick start with my size as i have no probs getting big chest but arms just so hard to build on.so after a long look over the internet and a lot of words from i friend that has been lifting for about 10 years.

I been and got tri-tren 150 and trenbolone acetate iv been told i should take 1m of tri-tren for the first week and then after that i should take 1m of each every week.i no this is a hard steroid and im not sure i should be talking about this on here but could really do with a bit of help as i have now been told i should be running a test-e with this but the source i got these of said it is fine just to run both once a week.so would be great full if someone could help me thank you well, you never inject tren acetate just once a week. It only last for 2 days max so that would not work. You would need to inject 1 cc of tren acetate every other day or (monday, wednesday, friday) if used alone. If running both tri-tren and tren acetate during a first cycle then my suggestion would be to inject half a cc of both products eod or 3 times per week. That's 1/2 cc of tri-tren and half a cc of ten acetate in the same syringe meaning you will be injecting 1 cc of tren esters each injection.

above

[MADMAX1078]

Ronnie, first i just want to say thanks! your info is great!
second I was wandering if you have a book out that i could purchase etc?
And I am just about to do a test enenthate/anavar cycle and was wandering if I should do a "anabolic prime" for the first 2 wks after first injection to wait till it kicks in before I start my reload or should I start my 8 week reload and my first shot at the same time?

stats: 31yrs old body type: ectomorphy
planning on taking 500mgs/wk of TEST E for 10 weeks. and anavar 70mgs/day from weeks 5-10 and a pct with nolva/hgc


I am looking into doing a more involved and mesured diet plan this cycle and I am looking for more info to read, any suggestions?

[Jerseyboy2180]

Help
I just started a test cycle two weeks ago the first week I took 100 mgs and the second week I took 200mgs and now my nipples are hurting I don't feel any lumps can somebody help me with this I would like to know if anybody have had this?

[BigBadWolf]

Help
I just started a test cycle two weeks ago the first week I took 100 mgs and the second week I took 200mgs and now my nipples are hurting I don't feel any lumps can somebody help me with this I would like to know if anybody have had this?

Start your on thread man. Damn

[totallyok3d]

After 20 week cutting cycle my cals were lower then normal to cut bodyfat as low as possible. How would I adjust my diet going into PCT? Run maintenance cals?

[Ronnie Rowland]

Help
I just started a test cycle two weeks ago the first week I took 100 mgs and the second week I took 200mgs and now my nipples are hurting I don't feel any lumps can somebody help me with this I would like to know if anybody have had this?

Use an anti-es like aromasin!

[bobbysteels]

How wonderful, will follow this through

[cfail]

Hey Ronnie,

I am 23 yrs old with 3 yrs training. 200lbs 13% BF. Would you mind giving me a few pointers?? I have competed at SC STATE the past 2 years (Junior Division, MiddleWeight) did not place 1st time, got 5th this year. I want to go far in this sport, I know I have the drive and determination. Any advise would truly be appreciated!! I plan on doing the Stewart in 2013 as my next show.

My current offseason diet is as follows:

Meal 1: 9 egg whites, 2-3 yolks, 1 cup oats
Meal 2: 8oz lean red meat, 8-10oz sweet potato
Meal 3: 8oz chicken breast, 1 cup white rice
Meal 4: 8oz lean red meat, 8-10oz sweet potato
Meal 5: 8oz chicken breast, 1 cup white rice
Meal 6: 8oz chicken breast, 1 cup white rice

Sometimes Meal 6 will be a Protein Shake instead of whole food meal. I use Natural PB and Extra Virgin Olive Oil for fats.

I train as follows:

Mon- Chest/Arms(light)
Tues- Back/Calves
Wend- Rest
Thurs- Delts/Arms(heavy)
Fri- Legs/Calves
Sat- Rest
Sun- Rest

Thank you so much for your time, look forward to hearing back from you.

[warmouth]

I train as follows:

Mon- Chest/Arms(light)
Tues- Back/Calves
Wend- Rest
Thurs- Delts/Arms(heavy)
Fri- Legs/Calves
Sat- Rest
Sun- Rest

Thank you so much for your time, look forward to hearing back from you.

I am too!

[Ronnie Rowland]

Hey Ronnie,

I am 23 yrs old with 3 yrs training. 200lbs 13% BF. Would you mind giving me a few pointers?? I have competed at SC STATE the past 2 years (Junior Division, MiddleWeight) did not place 1st time, got 5th this year. I want to go far in this sport, I know I have the drive and determination. Any advise would truly be appreciated!! I plan on doing the Stewart in 2013 as my next show.

My current offseason diet is as follows:

Meal 1: 9 egg whites, 2-3 yolks, 1 cup oats
Meal 2: 8oz lean red meat, 8-10oz sweet potato
Meal 3: 8oz chicken breast, 1 cup white rice
Meal 4: 8oz lean red meat, 8-10oz sweet potato
Meal 5: 8oz chicken breast, 1 cup white rice
Meal 6: 8oz chicken breast, 1 cup white rice

Sometimes Meal 6 will be a Protein Shake instead of whole food meal. I use Natural PB and Extra Virgin Olive Oil for fats. Diet looks good except I feel it's too much cholesterol from eating so much meat. I suggest substituting a few meals containing liquid egg whites with carb master yogurt (krogers brand) mixed in a shaker. Taste like a milk shake! This will up your protein intake without increasing your cholesterol levels. This becomes especially important when using anabolics.

I train as follows:

Mon- Chest/Arms(light) (chest/biceps/forearms)Tues- Back/Calves (legs)
Wend- Rest (rest)
Thurs- Delts/Arms(heavy) (shoulders/triceps/abs)
Fri- Legs/Calves (lats/traps/lower back)
Sat- Rest
Sun- Rest

Thank you so much for your time, look forward to hearing back from you. First of all, I would train arms only once a week. 9-12 intense work sets is plenty. Secondly, what kind of anabolics are you currently using? It's important to run a lot of testosterone during your off season to add lean mass as oposed to fat when trying to be a competitor. Tren and an oral like d-bol or anadrol is also a good choice to add to test.

above

[cfail]

Hey Ron,

Responding to post #4400. I am not currently on any anabolics nor have I ever used them. I want to learn how to use properly before I make that step, which is why I am on here. I don't know a lot about PCT and stacking in general. I have read a few things on here about using Test with an oral kickstart such as d-bol or anadrol. I just would like to get everthing planned before i just jump into something not really knowing what Im doing.

[Ronnie Rowland]

Hey Ron,

Responding to post #4400. I am not currently on any anabolics nor have I ever used them. I want to learn how to use properly before I make that step, which is why I am on here. I don't know a lot about PCT and stacking in general. I have read a few things on here about using Test with an oral kickstart such as d-bol or anadrol. I just would like to get everthing planned before i just jump into something not really knowing what Im doing. If you've never cycled before then 5-600 mgs of test-e or test-c weekly is all you need during your first 8 week reload. You could add 25 mgs of d-bol to that same test dosages for your second reload for making additional gains.

above

[fusion777]

Hi I got a question for ya brother ! , I've been training for about 2 years on and off but for the past month I've been really comitted I've been hitting the gym 5 days a week for a month haven't missed a day & I don't plan on it (sometimes working out twice a day ), the only problem I have is my weight I've been stuck at 180-187 what kind of training would you recommend to me I eat like 4 meals a day and not junk food or frozen pizza home cooked meals but I still can't see weight gains , really need some advice on this one thanks ! BTW I'm 6'3 26 y-o

[Yellow]

Ron, I had great success with your slingshot carb cycling diet which is 5 low carb days & 1 medium carb day (wednesday-add 100gr carbs) & 1 high carb day (saturday-cheat day).
Now I'm entering the deload phase (reduce protein to half & replace the protein calories with fats like peanut butter and extra virgin olive oil).
How should I go with diet on the deload phase? Should I still do carb cycling diet while on deload or just straight deload diet?

[Ronnie Rowland]

Ron, I had great success with your slingshot carb cycling diet which is 5 low carb days & 1 medium carb day (wednesday-add 100gr carbs) & 1 high carb day (saturday-cheat day).
Now I'm entering the deload phase (reduce protein to half & replace the protein calories with fats like peanut butter and extra virgin olive oil).
How should I go with diet on the deload phase? Should I still do carb cycling diet while on deload or just straight deload diet? I would not carb cycle on deload.

above

[Ronnie Rowland]

Hi I got a question for ya brother ! , I've been training for about 2 years on and off but for the past month I've been really comitted I've been hitting the gym 5 days a week for a month haven't missed a day & I don't plan on it (sometimes working out twice a day ), the only problem I have is my weight I've been stuck at 180-187 what kind of training would you recommend to me I eat like 4 meals a day and not junk food or frozen pizza home cooked meals but I still can't see weight gains , really need some advice on this one thanks ! BTW I'm 6'3 26 y-o You need to reduce your training to 4 days per week if using steroids and only 3 days per week if natural. Never train twice a day! You are over-training and under-eating. Increase meals to 5-6 per day and you will gain weight.

above

[Wes201]

great post, great info. thanks for taking the time to share this valuable knowladge/info with us.......us newbies really appriciate it