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08-15-2012, 09:12 AM #1New Member
- Join Date
- Aug 2012
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Training Advice while on Test-E/Dbol
Hey everyone, new to the forums and looking for a little advice and criticism on my training routine.
Age: 25
Height: 5'6"
Weight: 180
BF: 8%
Experience: 9 Years of Training, am a Personal Trainer
Goal: Muscle and Weight gain, with Strength.
Cycle: Test-E 500mg a Week for 15 weeks, Dbol 50mg a Day for 4 weeks. (Milk Thistle and Liv-52 ED, Arimidex EoD) Clomid and Nolva PCT.
I'm pretty sure I've hit my genetic max since I have been finding it more and more difficult to put on even 1 pound of muscle in a few months.
Macro Breakdown: 479g of Carbs, 100g of Fat, 373g of Protein. Roughly around 4500 calories. Clean food, no cheat meals. Looking to gain as much weight as possible while on Cycle, and can cut any excess fat gain off later.
Monday:
Squats x 6 (Explosive movement, will incorporate a nice tempo for the negative, 3-0-X-0)
Feet Together 45 Degree Leg Press x 4 (4-0-2-0 Tempo)
Leg Extensions x 4 (4-0-2-0, with Static Hold at about 90% of Lockout, don't want to rape and pillage my knees)
RDLs x 6 (Really deep and slow on the way down)
Leg Curls x 4 (4-0-2-0)
Calve Raises x 6 (2-0-2-0, high reps)
Tuesday:
Deadlifts x 6 (Some what slow and controlled through entire lift, will monitor form as I fatigue. Heavy weight)
Pull-ups x 4 (Max amount of reps, focusing on drawing the shoulders back to activate the Lats, will add weight when Necessary)
Barbell Row x 4 (4-0-2-0 Tempo)
Lat Pulldown x 4 (4-0-2-0 Tempo, shoulders drawn back with no momentum from driving with the hips)
Shrugs x 6 (Heavy Weight, proper form)
Wednesday:
Barbell Bench Press x 5 (3-1-2-0 Tempo, increasing weight on each set)
Incline Dumbell Press x 4 (4-0-2-0 Tempo, heavy emphasis on feeling the upper chest do the work)
Flat Flyes x 4 (Heavy focus on the negative with a static hold on the bottom)
Dips x 4 (Full range of motion, focus on the Pecs, add weight when necessary)
Cross Overs x 4 (Emphasis on the Negative to build up the middle of the chest)
Thursday: Off (Cardio)
Friday:
Military Press x 4 (Nice and slow but with heavy weights, after warming up the Rotator Cuff)
Arnold Press x 4 (4-0-2-0 tempo)
Lateral Side Raises with DBs x 4 (Static Hold at the top)
Reverse Flyes on Machine x 4 (4-0-2-0, to failure)
Saturday:
Barbell Curl x 3 (Heavy Weight, cheat curls at the end with increased weight by swinging forward to add momentum instead of leaning back)
Hammer Curls x 3 (4-0-2-0 Tempo, focusing on the contraction of the Biceps)
Preacher Curls x 3 (2-0-2-0 Tempo, heavy weight with shoulders drawn back to avoid use of Delts)
Close Grip Bench Press x 4 (4-0-2-0 Tempo with a squeeze at the top)
Skull Crushers x 4 (4-0-2-0 Tempo, Decline bench to get extra RoM)
Tricep Push Down x 4 (4-0-2-0 Tempo, full lockout with Squeeze, drop-set to failure on last Set)
Farmer Walks x 3 (Heavy Weight in each arm, no wraps)
Wrist Curls x 6 (Superset between Palms up and Palms down on bench)
Sunday: Off (Cardio)
Abs will be Included Twice a week, perhaps even up to Three times a week depeonding on how I feel and the progress I notice.Last edited by The-Mean-Trainer; 08-15-2012 at 12:09 PM.
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Gearheaded
12-30-2024, 06:57 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS