Week one test e only workout routine.

[Dougiefresh7707]

This is my workout and has been I switched it up slighty a month an a half ago not much tho, I increase my weight all the time and these are all failure workouts. Wanted to see what people thought and if they had any suggestions? Also just started first cycle test e only
.Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Cable crossovers 3 set 8-10 reps
Dumbbell flys 3 sets 6-10 reps

Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps

Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Seat ball twists 3 sets 8-10 reps
Decline sit ups 3 sets 8-10reps

Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps

[Dougiefresh7707]

Replies please.

[tigerspawn]

Post your workout. you will get more responses that way

[Dougiefresh7707]

Post your workout. you will get more responses that way

Lol sry idk what happened I didn't paste what I copied from my notes.edited now though

[Back In Black]

Is that 13 sets for chest and only 5 for quads? I didn't get any further.

[Dougiefresh7707]

Is that 13 sets for chest and only 5 for quads? I didn't get any further.

You seem to always complain but never have suggestions and 3+2+2=7 for quads and yea if I do those till failure my legs are sore for 4-5 days then its split and calves are done later on. Did your mom ever tell you if you have nothing good to say don't say anything at al lol.

[Back In Black]

You seem to always complain but never have suggestions and 3+2+2=7 for quads and yea if I do those till failure my legs are sore for 4-5 days then its split and calves are done later on. Did your mom ever tell you if you have nothing good to say don't say anything at al lol.

You don't want help then fvck you.

You think leg curls work your quads????? You should really get some basic info down before you

A) start messing about with AAS
B) even think about giving other people advice.

Muscle building isn't about 'soreness' either. As I've said before, spend your time doing some reading instead of posting pointless threads every day.

[Dougiefresh7707]

You don't want help then fvck you.

You think leg curls work your quads????? You should really get some basic info down before you

A) start messing about with AAS
B) even think about giving other people advice.

Muscle building isn't about 'soreness' either. As I've said before, spend your time doing some reading instead of posting pointless threads every day.

Is that what u call help? Also funny most of this workout was taken right from this site and the info on anabolic workouts you might be right not enough legs but I hate leg day and have a very active Job where I can't be completely dead at so intill you know what the exact reasons are for someone doin what they do don't comment. And if you want to know what I think your advice sux and ur pissed all the time so calm down man.

[cjay]

Once you get in the swing with legs you won't have dead legs later in the day. It just takes a few weeks. Legs are the foundation to any good lifting program. When I was younger and hated legs the rest of my body struggled to put on the gains I worked for, as soon as legs became a can't miss day of my training my whole body started putting on tons of lean mass

[Back In Black]

Is that what u call help? Also funny most of this workout was taken right from this site and the info on anabolic workouts you might be right not enough legs but I hate leg day and have a very active Job where I can't be completely dead at so intill you know what the exact reasons are for someone doin what they do don't comment. And if you want to know what I think your advice sux and ur pissed all the time so calm down man.

Then maybe you should explain yourself better in the first place. You ignore advice that you are given anyway so what's the point in asking anyway?

[Dougiefresh7707]

Also for me it takes more to get my chest sore than it does my legs if you really need to know. I yea and didn't put that I switch cable crossovers and flys weekly not much if a point I know but whatever .

[cjay]

I'd add more leg based exercises in. Leg day is a tough one to get into, but once you do you'll love it. Add three more leg based exercises, it will help you all around. I'd get some form of dead lift either in on leg or back day. I prefer leg day myself, and I typically do both regular and sumo dead lifts on my dead lift leg week.

[Dougiefresh7707]

Never pulled the Hammie but they do get tight ill add hamstrings in there now le me ask I do cardio on leg day and chest a biceps some people have said to do it on off days whats ur opinion?

[cjay]

I do lighter cardio on leg day. Find a light to medium ride on the recumbent bike loosens my legs back up for the rest of the day

[MajorPectorial]

i do.legs on there own. Tey to get in twice a.week on my legs. But i recover quick.all round. 5*1.5-2 hour sessions week up to 7 days without avin my daughter on weekend. 4*Classes. Hiit/pump/circuits/ab attack.

Thing is. Simetimez u juss gotta work at ur routine urself. What works for me. Might not work for you. Ur body is always trying ti simply adapt or help u survive what you throw at it. Some react better than others. Some do more effort. I used to do low no sets n low reps. I now do atleast 4-5sets on every exercise trying fir 15reps dropping to 12 ot 10,

just keep on sluggin in. Theres a million different ways of gaining muscle. How many parts of the whole picture u use is up to. Just make sure. However you do it. You give it 110%, and self monitor. Listen to ur body. I add change n swap loads. But.that dont mean everyone got.to.

So good luck. Not sure.if.that helped at all ;-)

[Dougiefresh7707]

I don't feel my legs are lacking but ill kick it up a little ,but again can we comment on the cardio I do 45 on leg day and usually another 45 on calves and bak day also I didn't add that i do abs abs twice a week I switch it up tho and they are not alot of weight, i do cable ball crunches and cable crunches one day then i do decline medicine ball sit ups and decline medicine ball side tosses,abs on me are what usually never are sore and recovery just as fast as my arms and chest but I would like to hear the cardio ideas. I heard different stuff about cardio for everyone.

[Dougiefresh7707]

Also I added a couple workouts to legs here it is any better?Eight-Day Training Cycle: One day training, one day rest
(One day on, one day off)
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps
Cable crossovers 3 set 8-10 reps
Dumbbell flys 3 sets 6-10 reps
Abs again
Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps
Leg extensions 3 sets 8-10 reps
Lunges with weight 2 sets 8-10 reps
Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps
Seat ball twists 3 sets 8-10 reps
Decline sit ups 3 sets 8-10reps
Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps

[Back In Black]

Honestly? I hate your diet. Nobody, upon nobody, has any need for 420g pro unless you are a pro and even then.......

You are 190lbs @ 20% or so yes? I would say that's far too many unless you don't care about the 'bulk' quality. Your tdee is likely close to 2300 plus whatever you burn being on your feet at work.

Pro/car and pro/fat meals diets are fairly antiquated too, on this board at least.

Also simple sugars at any time, even after a workout, are pretty much frowned upon by most of us too, there is no need to spike insulin following a workout. In fact, it would blunt GH release without even taking into account the fact you would have unstable blood sugar levels.

The amount of meals you eat is up to you but I don't see any any need for more than 6 meals at 3500cals per day, there is certainly no magic to eating 6, 8 or 10 times a day.

Did you read GBrices stickies about cutting or bulking or whatever it is you wish to do?

Also find Marcis300's diary and learn about HIT training if you really want to train hard.

[Dougiefresh7707]

Honestly? I hate your diet. Nobody, upon nobody, has any need for 420g pro unless you are a pro and even then.......

You are 190lbs @ 20% or so yes? I would say that's far too many unless you don't care about the 'bulk' quality. Your tdee is likely close to 2300 plus whatever you burn being on your feet at work.

Pro/car and pro/fat meals diets are fairly antiquated too, on this board at least.

Also simple sugars at any time, even after a workout, are pretty much frowned upon by most of us too, there is no need to spike insulin following a workout. In fact, it would blunt GH release without even taking into account the fact you would have unstable blood sugar levels.

The amount of meals you eat is up to you but I don't see any any need for more than 6 meals at 3500cals per day, there is certainly no magic to eating 6, 8 or 10 times a day.

Did you read GBrices stickies about cutting or bulking or whatever it is you wish to do?

Also find Marcis300's diary and learn about HIT training if you really want to train hard.

Most usually agree on 2 g of protein per pound on cycle also remember everyone is different it works for me I just weight myself today 198 so that's about 2g per pound while cycling your body processes more protein so I don't use lbm to count grams of protien I use over all weight so it's still a little over wont lie tho I don't always use two scoops of protien for that reason usually only one. So that takes off about 20 to 30 grams also I meant to fix the dextrose part I use mass fusion now which is waxy maze along with a bunch of other stuff read up in it don't want to post it all. Can you post your diet bib ? And ppwo I agree 6 is good but I can't eat a lot in one sitting I'm a very busy man I literally don't sit till I get home at 9 and in bed by 10. This diet was based of a sticky I read about bulking on this site also.

[Back In Black]

Most usually agree on 2 g of protein per pound on cycle also remember everyone is different it works for me I just weight myself today 198 so that's about 2g per pound while cycling your body processes more protein so I don't use lbm to count grams of protien I use over all weight so it's still a little over wont lie tho I don't always use two scoops of protien for that reason usually only one. So that takes off about 20 to 30 grams also I meant to fix the dextrose part I use mass fusion now which is waxy maze along with a bunch of other stuff read up in it don't want to post it all. Can you post your diet bib ? And ppwo I agree 6 is good but I can't eat a lot in one sitting I'm a very busy man I literally don't sit till I get home at 9 and in bed by 10. This diet was based of a sticky I read about bulking on this site also.

No. Most don't agree on 2lbs per lb cycle or not. Your allowance should be based on LBM not total weight. I guess this another thing you will do your way and waste other people's time who are giving you advice. At some point all that help will stop, I hope you understand that.

My diet is in my log. We have a search function, you should learn how to use it.

[tigerspawn]

You should increase your leg work out.
Squats warm up 15 followed by 5 working sets 6, 6, 4, 4, 4
Deadlift warm up 15 followed by 5 working sets 6, 6, 4, 4, 4
Lunges 5 sets 6, 6, 4, 4, 4 superset with Leg extensions 5 sets 6, 6, 4, 4, 4
Half Squats 5sets 6, 6, 4, 4, 4 superset with Leg Curls 5 sets 6, 6, 4, 4, 4

[Dougiefresh7707]

You should increase your leg work out.
Squats warm up 15 followed by 5 working sets 6, 6, 4, 4, 4
Deadlift warm up 15 followed by 5 working sets 6, 6, 4, 4, 4
Lunges 5 sets 6, 6, 4, 4, 4 superset with Leg extensions 5 sets 6, 6, 4, 4, 4
Half Squats 5sets 6, 6, 4, 4, 4 superset with Leg Curls 5 sets 6, 6, 4, 4, 4

Problem warm up is to get blood to the muscles your working and to not waste any real energy on it so 15 is a little high I do failure workouts and the appropriate weight to make me fail around the top end of reps also when I superset alot I lose weight but I could see that workout you proposed being ok on a cutting cycle.

[cjay]

Here is the way you have to look at it man, nothing is ever attained from your comfort zone. That's in life, lifting, or anything else. You want to make gains, but legs are out of your comfort zone, so odds are kicking legs into over drive is going to help you attain the goals you have.

[tigerspawn]

Nobody, upon nobody, has any need for 420g pro unless you are a pro and even then.......
You are 190lbs @ 20% or so yes? I would say that's far too many unless you don't care about the 'bulk' quality. Your tdee is likely close to 2300 plus whatever you burn being on your feet at work.
hard.

I agree. That amount of protein is ridiculous. One of the top researchers in this field, Dr Peter Lemon, stated in a recent review paper that, "the RDA for those engaged in strength training should be about 1.7 - 1.8 grams of protein per kilogram of body mass per day". Dr Lemon came to this conclusion after citing several studies which used amounts of protein ranging from 1.3 - 3.3 grams of protein per kilogram of bodyweight.

Dougiefresh states that his BF% is around 15%. Taking away BF not factoring out organs or skeleton we come up with 162 lbs. Individuals use 2g/kg because its easier to figure. This gives us 147g of protein which is more than enough because we are not factoring out organs and skeleton. That roughly equals 25g/ meal.

[Dougiefresh7707]

Also I will take your advice I like the workout can I stay on same schedule and muscle groups with that hit training?

[tigerspawn]

Most usually agree on 2 g of protein per pound on cycle also remember everyone is different it works for me I just weight myself today 198 so that's about 2g per pound while cycling your body processes more protein so I don't use lbm to count grams of protien I use over all weight so it's still a little over wont lie tho I don't always use two scoops of protien for that reason usually only one.

Protein aids in the repair of muscle fibers after a workout. Using over all body weight doesn’t make sense. We are feeding the muscle in order to help it repair itself so that it can achieve optimum growth. Also the correct equation is not 2g/lbs it is 2g/kg of muscle. What is your correct BF% have you had it tested?

[Dougiefresh7707]

Protein aids in the repair of muscle fibers after a workout. Using over all body weight doesn’t make sense. We are feeding the muscle in order to help it repair itself so that it can achieve optimum growth. Also the correct equation is not 2g/lbs it is 2g/kg of muscle. What is your correct BF% have you had it tested?

Yes 17% and what I'm saying is when cycling you body uses more protien to rebuild muscle tissue.

[Back In Black]

Yes 17% and what I'm saying is when cycling you body uses more protien to rebuild muscle tissue.

AAS have a great ability for nutrient partitioning. Read up on it, it doesn't necessarily mean you need more protein.

[Dougiefresh7707]

Also like I said in reality it is deffinetly 20-30 grams off maybe a little more even I don't use two scoops anymore to expensive so you can do the math.

[Dougiefresh7707]

So recalculated its like 350 right now sry my bad . Ill watch the protein intake carfully. Thanks

[Back In Black]

So recalculated its like 350 right now sry my bad . Ill watch the protein intake carfully. Thanks

Still too much.

[Dougiefresh7707]

Still too much.

Did take your advice the training is being switched I like it and it works to how I have my muscle groups split ill take a look at your diet and I will tune down the protein can I stay at 300 I think that's a good point but I loss some calories obviously but I think ill do fine I actually am taking out last meal and which is the shake I do take the advice bib thanks, just everyone had their opinion and idk which is always right so I do read.even then tho its not always spot on.

[Dougiefresh7707]

And neve heard of per kg we live in America ill stick to pounds buddy lol

[MajorPectorial]

Ur last meal. Is that protein shake. Or as in casein.

Just. Protein shakes goid as in ur system in 30 mins. But ideally ud have a 'heavy' meal just b4 bed.Lacking that casein.

Ur leg workout types ok. Make sure u switch with a real heavy weight. And also lighter full form Ass to the grass held for one second then explode up. Get thatfull stretch. Good luck!