Hello everyone!
This past monday, I have started my new cycle.
Stats:
5'11"
225 lbs
~18-20% bodyfat.
Started on monday
15mg S4 in morning and 15 mg in afternoon. Dosage will go up to 20-20 on next monday and then finally the 25-25 in the 3rd week.
10mg GW in morning (pre-cardio) and 10mg GW in the afternoon (pre-workout). In about 3 weeks, ill simply do 20mg in the afternoon.
10mg Var in the morning. 10mg Var in the afternoon. 10mg Var before bed. Going up by 10mg next week and another 10mg the following week. Will be cruising at 50mg a day.
Typical workouts:
Monday:
Morning Cardio: 15 min HIIT treadmill with 30 min stationary bicycle
Afternoon:
Decline bench press: 3x10 135lbs
Alternated Incline DB press: (1x12 55lbs switching to 1x10 45lbs right away) 3 times
Alternated DB bench press: (1x12 55lbs switching to 1x10 45lbs right away) 3 times
Pec flys machine: (1x12 140lbs switching to 1x10 110lbs right away) 3 times
DB shoulder frontal raise: (1x12 30lbs switching to 1x10 20lbs right away) 3 times
DB side laterals: (1x12 40lbs switching to 1x10 30lbs right away) 3 times
DB shoulder press: (1x12 40lbs switching to 1x10 30lbs right away) 3 times
Rear delt single hand cable: (1x12 25lbs switching to 1x10 15lbs right away) 3 times
Cable side laterals: (1x12 25lbs switching to 1x10 15lbs right away) 3 times
Triceps workout... 3 types of triceps workout following the 1x12 1x10 mentioned above.
Cardio: 5x500m rowing. 15 min HIIT treadmill. 5 min stair masters.
Tuesday:
Morning Cardio: 15 min HIIT treadmill with 30 min stationary bicycle
Afternoon:
Leg press: 1x50 360lbs
Lying leg curls superset with leg extension: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Outer and inner Thigh Machine superset: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Single leg hack squats: 3x10 180lbs
Stiff deadlifts: 3x10 130lbs
Sitted calf raises superset with tibialis raise: (calf 3x25 135lbs) (tibialis 3x10 65lbs DB)
Calf press: 3x20 360lbs
Widepulldowns: (1x12 140lbs switching to 1x10 100lbs right away) 3 times
Narrow cable rows: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Narrow pulldowns: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Wide cable rows: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Single handed cable pull: (1x12 60lbs switching to 1x10 400lbs right away) 3 times
Rope cable face pull: (1x12 90lbs switching to 1x10 70lbs right away) 3 times
Scapular pulldown: 3x10 220lbs
Cardio: 5x500m rowing. 15 min HIIT treadmill. 5 min stair masters.
Wednesday:
Morning Cardio: 15 min HIIT treadmill with 30 min stationary bicycle
Afternoon:
A bit of biceps.
Cardio: 4x1500m alternating in between 5min walking treadmill. 5 min stair masters.
Thursday, Friday and Saturday are repeats of monday tuesday and wednesday.
Sunday is a complete rest day.
This past monday, I have started my new cycle.
Stats:
5'11"
225 lbs
~18-20% bodyfat.
Started on monday
15mg S4 in morning and 15 mg in afternoon. Dosage will go up to 20-20 on next monday and then finally the 25-25 in the 3rd week.
10mg GW in morning (pre-cardio) and 10mg GW in the afternoon (pre-workout). In about 3 weeks, ill simply do 20mg in the afternoon.
10mg Var in the morning. 10mg Var in the afternoon. 10mg Var before bed. Going up by 10mg next week and another 10mg the following week. Will be cruising at 50mg a day.
Typical workouts:
Monday:
Morning Cardio: 15 min HIIT treadmill with 30 min stationary bicycle
Afternoon:
Decline bench press: 3x10 135lbs
Alternated Incline DB press: (1x12 55lbs switching to 1x10 45lbs right away) 3 times
Alternated DB bench press: (1x12 55lbs switching to 1x10 45lbs right away) 3 times
Pec flys machine: (1x12 140lbs switching to 1x10 110lbs right away) 3 times
DB shoulder frontal raise: (1x12 30lbs switching to 1x10 20lbs right away) 3 times
DB side laterals: (1x12 40lbs switching to 1x10 30lbs right away) 3 times
DB shoulder press: (1x12 40lbs switching to 1x10 30lbs right away) 3 times
Rear delt single hand cable: (1x12 25lbs switching to 1x10 15lbs right away) 3 times
Cable side laterals: (1x12 25lbs switching to 1x10 15lbs right away) 3 times
Triceps workout... 3 types of triceps workout following the 1x12 1x10 mentioned above.
Cardio: 5x500m rowing. 15 min HIIT treadmill. 5 min stair masters.
Tuesday:
Morning Cardio: 15 min HIIT treadmill with 30 min stationary bicycle
Afternoon:
Leg press: 1x50 360lbs
Lying leg curls superset with leg extension: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Outer and inner Thigh Machine superset: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Single leg hack squats: 3x10 180lbs
Stiff deadlifts: 3x10 130lbs
Sitted calf raises superset with tibialis raise: (calf 3x25 135lbs) (tibialis 3x10 65lbs DB)
Calf press: 3x20 360lbs
Widepulldowns: (1x12 140lbs switching to 1x10 100lbs right away) 3 times
Narrow cable rows: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Narrow pulldowns: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Wide cable rows: (1x12 90lbs switching to 1x10 60lbs right away) 3 times
Single handed cable pull: (1x12 60lbs switching to 1x10 400lbs right away) 3 times
Rope cable face pull: (1x12 90lbs switching to 1x10 70lbs right away) 3 times
Scapular pulldown: 3x10 220lbs
Cardio: 5x500m rowing. 15 min HIIT treadmill. 5 min stair masters.
Wednesday:
Morning Cardio: 15 min HIIT treadmill with 30 min stationary bicycle
Afternoon:
A bit of biceps.
Cardio: 4x1500m alternating in between 5min walking treadmill. 5 min stair masters.
Thursday, Friday and Saturday are repeats of monday tuesday and wednesday.
Sunday is a complete rest day.