hello, I am 30yo, 5ft 11in, 176 lbs and 13% bf
i have been training since 2003 ( starting from 112 lbs, I was very skinny) to 2006 but with some interruption because of university stress, then I am training regularly from 2007 with almost no interruption, except for one of 5 months from august 2010 to december 2010 (because of leg injury)
I have done a couple of mild cycles (mostly 300mg test and 200mg deca per week)and whilst I managed to add some mass to my very thin frame , but now I would like to increase the dosages to 400mg test and 300mg deca and look more massive, not just athletic
other posts:
diet
http://forums.steroid.com/showthread...-diet-for-mass
cycle
http://forums.steroid.com/showthread...cle&highlight=
workout description
i am keeping the number of reps relatively high for now....
i currently train at home, so I left out one of my favourite excercises i.e. lat pulldowns.... but I am getting a lat machine in may
I do two different groups of workouts a and b, first week wo a, second week b, third week a again etc
I would like to currently focus on back and shoulders (my legs improve easily,so I am training them only once in two weeks to concentrate on my thinner upper body for now...and also because of recent injury(1 yr ago)
arms are almost ok and pecs are bigger that they should be compared to the back
the general rule is to train each muscle twice per week with around 12 sets for the big muscles and 8 sets for the small muscles; so a big muscle get 24 sets per week in total; i found that training each muscle twice per week works a lot better for me than only once per week
I wrote for each day the total number of sets per workout. I was usually doing 30 sets in total, but some gym fellows advised me to cut the volume so now I am doing only about 20 in total per wo day; i.e. except for the back where I kept near 30
WORKOUT A
rest: 2min, 90 s, 75s
monday back-biceps(30)
pull ups 4x5 rest 1'
chin ups 4x5 rest 1'
bent over rows w/ narrow grip 3x8@55kg, 2x15@40kg
bent over rows to nipple level 5x10@50kg
romanian deadlift 2x15@50kg
standingdrag curl / barbell 5x5 @[32kg/]
curl scott /dumbbells 3x10 @11kg
hammer curls 2x15 @8
wednesday : triceps-pecs-delts(21)
close grip bench press 4x6 @56kg
standing parallel bar dips 3x12@ bw
skull crushers 3x6 @34kg
incline bench 45 deg 3x10 @52kg
flies with machine 2x15@14kg
military press close grip 3x10@30kg
shoulder press close grip 3x10@10kg
friday: back-biceps(30)
pulls ups 4x8 rest 1'
chin ups 4x10 rest 1'
bent over rows with mediumk reverse grip 5x10@50kg, 2x15 @40kg
one arm rows 3x15@22kg
hyperextensions 2x20
reverse curl scott /barbell 4x12@22kg
standing curl barbell 4x10 @20kg
concentration curl 2x16@6kg
saturday : delts-abs(23)
military press wide grip 3x5@55kg, 2x8@40kg
lying rows 3x10@45?kg
arnold press 3x10@8kg
vertical rows 3x12@35kg, 2x 2x15@20kg
lateral raised 2x12@6kg double series (normal+reverse grip)
L-flies 2x15 with elastic
crunch 3x20 @30kg
sunday pecs-triceps(20)
decline bench press 3x8 @74kg
flat bench press 3x10 @60kg
flies w/dumbbells 3x15@13kg
pullovers 2x15@40kg
close grip bench press 3x10 @44kg
skull crushers 3x10@30kg
seated dips rest1'3x20
WORKOUT B
rest: 2min, 90 s, 75s
monday back-biceps(30)
pull ups 4x5 rest 1'
chin ups 4x5 rest 1'
bent over rows w/ narrow grip 3x8@55kg, 2x15@40kg
bent over rows to nipple level 5x10@50kg
romanian deadlift 2x15@50kg
standingdrag curl / barbell 5x5 @[32kg/]
curl scott /dumbbells 3x10 @11kg
hammer curls 2x15 @8
wednesday : legs-abs (19)
squat 4x10@55kg
deadlift 4x5 @65kg
standing calf 2x20@65kg
lunges 2x6@due man 10kg
leg extension 2x15@35kg
leg curl 2x15@20kg
crunch 4x10@35kg
friday: back-biceps(30)
pulls ups 4x8 rest 1'
chin ups 4x10 rest 1'
bent over rows with mediumk reverse grip 5x10@50kg, 2x15 @40kg
one arm rows 3x15@22kg
hyperextensions 2x20
reverse curl scott /barbell 4x12@22kg
standing curl barbell 4x10 @20kg
concentration curl 2x16@6kg
saturday : delts-abs(23)
military press wide grip 3x5@55kg, 2x8@40kg
lying rows 3x10@45?kg
arnold press 3x10@8kg
vertical rows 3x12@35kg, 2x 2x15@20kg
lateral raised 2x12@6kg double series (normal+reverse grip)
L-flies 2x15 with elastic
crunch 3x20 @30kg
sunday extended pecs-triceps(30)
close grip bench press 5x6 @50kg
paralle bar dips 5x12@ bw
decline bench 30deg 3x8 @70kg
incline bench 45deg 3x8 @50kg
pullovers 2x15@40kg
skull crushers 5x7@30kg
pushdown 5x12
setaed dips rest1' 2x20
another question: how should I periodize? I am used to lowering the number of reps and increasing the weigth , but hiow often should I do this?
Thank you
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