workout help

**diesel094** · 03-25-2009, 03:15 PM

hey im currnety on a cycle of test p 100 mg/ml EOD for 8 weeks. i am in my third week, and starting to see some results. i was wondering if my workout routine was sufficient enough for my cycle. my supplier wrote it up for me, but i want to make sure. i want to lose about 5% bf if possible, as well as packing on the lean muscle.

MONDAY- CHEST
bench- 5x5
support lift 1- 2x5
support lift 2- 2x5
pushups- 2x failure

TUESDAY- LEGS
squat- 5x5
support lift 1- 5x5
support lift 2- 5x5
calf raises- 1x100

THURSDAY- ARMS
barbell curls- 5x5 (last set- to failure)
close grip bench- 5x5
pushdowns- 3x5 (last set- drop)

SATURDAY- SHOULDERS
dumbell military press- 5x5
lateral raises- 3x10 (last set: 5 lb. drop till failure)
rear delts support lift- 2x10
traps support lift- 3x8

SUNDAY- BACK
deadlift- 5x5
support lift 1- 2x5
pullups- 2x failure

along with that i do 40 min of cardio 4-5 times a week and abs tuesdays and thursdays

i eat clean, getting around 3500 calories a day. let me kno if anything needs improvemant..

let me know what u think..

**kaberle_15** · 03-25-2009, 03:24 PM

What does "support lift" mean? I don't think it looks good at all. What are your current stats? Why doe's your "supplier" write your training routine and not you yourself?

**diesel094** · 03-25-2009, 03:27 PM

support lift is a lift corresponding to the main region i am working out, ex- for legs my 2 support lifts could be db lunges and step ups, or leg press and straight leg dead lift. he wrote it becasue this is what he does... hes big as hell so i took his advise..

**kaberle_15** · 03-25-2009, 03:34 PM

Originally Posted by diesel094

support lift is a lift corresponding to the main region i am working out, ex- for legs my 2 support lifts could be db lunges and step ups, or leg press and straight leg dead lift. he wrote it becasue this is what he does... hes big as hell so i took his advise..

Ok thank you that makes more sense to me now, what are your stats?

**diesel094** · 03-25-2009, 03:38 PM

age 19, i know im young but i have been working out hard for 3 years, and i havent grown in 2...
height- 6'01''
weight-215 now, 210 when i started the cycle 3 weeks ago
goals- lower bf while packing on lean muscle mass

**Nooomoto** · 03-25-2009, 03:39 PM

19 is TOO YOUNG to be using gear. You're not growing because your diet sucks. 3500 cals a day isn't enough.

**diesel094** · 03-25-2009, 03:42 PM

well im already on it... i reasearched for 4 months before i made my decision, and im happy with what im doing... its not like im a shrimp, the doctor told me that this was most likely my max height

**kaberle_15** · 03-25-2009, 03:48 PM

I would worry more about your endocrine system than your height. If you haven't grown in 2 years it means your diet sucks and/or you do not know what kind of training is best for you. Just because your buddy who is a big guy says that training program X works for him it doesn't mean it will work for you.

**diesel094** · 03-25-2009, 03:50 PM

i eat 5-6 times a day, alternating between protien/fat and protien/carb meals. im not exactly sure how many cals im getting, that was an estimate.

**diesel094** · 03-25-2009, 03:50 PM

and everything i eat is clean..

**diesel094** · 03-25-2009, 04:34 PM

any other suggestions??

**MJP** · 03-26-2009, 09:55 AM

The workout plan doesn't look bad, but you have to find what works for you. I would think you would know that after lifting 3 years. Either way it's all about intensity so you can make it work.

Originally Posted by diesel094

i eat 5-6 times a day, alternating between protien/fat and protien/carb meals. im not exactly sure how many cals im getting, that was an estimate.

You NEED to count your calories though, you don't have to do it every day but if you eat a lot of the same foods you will have a much better idea of where you are at. I thought my diet was ok, until I counted and I was barely at 2.5k. Eating clean it's actually hard to get the cals up there, I had to increase serving sizes I was eating pretty much across the board, and I started cooking with olive oil on everything and eating high cal healthy snacks to get where I wanted to be. (nuts/almonds/natty pb, etc)

Losing 5% BF might be asking a bit much in 8 weeks though, you'll lose a little a bit though with that much cardio and eating right.