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Hello all. Firstly I just wanted to thank everyone here for all of the work and time put into these forums and website. I've been using these forums for the last few years as I started to dabble into PEDs. A little bit about me and my background...
I’ve been active my whole life. I have a physical job as a First Responder. I started lifting weights about 17 years ago and haven't stopped. I workout 5 days a week. I've done various forms of exercise: bodybuilding, powerlifting, crossfit, circuit training, long distance running, hiking, etc. My goal has been to gain about 5 pounds of muscle every year. I've been able to do that for a long time and broke through several plateaus naturally. About two years ago, I finally hit a wall where I wasn't able to gain any weight or break through any strength barriers. I did my first cycle which was MK677 and Ostarine followed by the same cycle several months later. I also did another cycle earlier this year with Anavar at 20mg a day and MK677. These cycles were all about two months long and followed by a simple PCT regimen. I gained about 5 pounds per cycle which I was pretty happy with. Bloods checked before and after. Slightly elevated liver enzymes at first but resolved over a few months. No other issues. Now I'm looking at doing my first cycle with test and hoping to start mid August or September. My goal is simply to add lean muscle and get to about 10% or lower BF.
Stats:
34 years old
Height - 6'4"
Weight - 250 lbs
BF - 15%
Bench - 350
Military press - 205
Squat - 515
Deadlift - 535
Current Pic
I've tried a lot of different workouts. This is Jim Stoppani's full body shortcut to size workout with some slight modifications that has become one of my favorites over the years. It focuses on a primary muscle group but you end up doing a few sets of every muscle throughout workout. Periodization style so every week the rep ranges decrease as weight goes up. Reps go as low as 3-5 in the final week. All workouts start with dynamic stretching and light warmup and finish with a sauna/steam room session with about 15 minutes of static stretching. Cardio is done about five days a week and ranges from running, stairmaster, swimming, or other sports and ranges from 15-60 minutes. Sorry I can't get the format to come out as clean as I have on the original document.
Workout plan
Exercise Sets Reps
Day 1
Bench Press 4 15-20
Reverse-Grip Bench Press 3 15-20
Incline Dumbbell Flye 3 15-20
Cable Crossover 3 15-20
Reverse-Grip Lat Pulldown 3 15-20
Dumbbell Upright Row 3 15-20
Barbell Behind-Back Shrug 3 15-20
Standing Calf Raise 3 15-20
Seated Calf Raise 3 15-20
Dumbbell Kickback 3 15-20
Behind-Back Cable Curl 3 15-20
Barbell Wrist Curl 3 15-20
Rope Cable Crunch 3 15-20
Day 2
Deadlift 4 15-20
Barbell Bent-Over Row 3 15-20
Wide-Grip Lat Pulldown 3 15-20
Standing Lat Pulldown 3 15-20
Straight-Arm Pulldown 3 15-20
Dumbbell Bench Press 3 15-20
Step-Up 3 15-20
Prone Dumbbell Rear Delt Raise 3 15-20
Prone Incline Dumbbell Shrug 3 15-20
Cable Toe Raise 3 15-20
Dumbbell Overhead Tri Ext. 3 15-20
Dumbbell Concentration Curl 3 15-20
Dumbbell Reverse Wrist Curl 3 15-20
Hip Thrust 3 15-20
Crunch 3 15-20
Day 3
Military Press 4 15-20
Dumbbell Lateral Raise 3 15-20
Cable Front Raise 3 15-20
Standing Cable Rear Delt 3 15-20
Dumbbell Shrug 3 15-20
Straight-Arm Pushdown 3 15-20
Dumbbell Row 3 15-20
Walking Lunge 3 15-20
Leg Press Calf Raise 3 15-20
Cable Cross-Over Low pulley 3 15-20
Close-Grip Bench Press 3 15-20
Barbell Preacher Curl 3 15-20
Dumbbell Wrist Curl 3 15-20
Cable Woodchopper 3 15-20
Day 4
Triceps Pressdown 3 15-20
Barbell Lying Triceps Extension 3 15-20
Overhead Cable Tri. Ext. High 3 15-20
Barbell Curl 3 15-20
Incline Dumbbell Curl 3 15-20
High Cable Curl 3 15-20
Barbell Hack Squat 3 15-20
Cable Flye 3 15-20
Straight-Arm Pulldown 3 15-20
Cable Lateral Raise 3 15-20
Cable Shrug 3 15-20
One-Leg Standing Calf Raise 3 15-20
Barbell Reverse Wrist Curl 3 15-20
Cable Oblique Pushdown 3 15-20
Day 5
Squat 4 15-20
One-Leg Leg Press 3 15-20
Leg Extension 3 15-20
Romanian Deadlift 3 15-20
Lying Leg Curl 3 15-20
Incline Dumbbell Press 3 15-20
Seated Cable Row 3 15-20
Seated Calf Raise 3 15-20
Dumbbell Shoulder Press 3 15-20
Barbell Shrug 3 15-20
Reverse-Grip Triceps Pressdown 3 15-20
Hammer Curl 3 15-20
Behind-Back Wrist Curl 3 15-20
Cable Roundhouse Elbow 3 15-20
Diet
3400 calories
289g Protein
360g Carbs
83g Fat
Meal 1: Athletic greens, 3 eggs, 1 cup egg whites, 1 sausage, 1 tomato, 2 english muffins, 1 tbsp jelly, 1 cup of orange juice. Vitamin D3 & Omega 3s post meal.
Calories - 1010
Protein - 60g
Carbs - 114
Fat - 32
Meal 2 post workout: 2 scoops whey protein + 1 banana
Calories - 355
Protein - 54g
Carbs - 35g
Fat - 0.4
Meal 3: 8 oz chicken breast, 2 cups cooked white rice, avocado + small amount of sauce of some sort
Calories - 850
Protein - 60g
Carbs - 102g
Fat - 30g
Meal 4: 8 oz chicken breast (or other protein source), 2 cups cooked white rice, avocado + small amount of sauce of some sort
Calories - 850
Protein - 60g
Carbs - 102g
Fat - 30g
Meal 5: 2 scoops whey protein
Calories - 250
Protein - 54
Carbs - 7.5
Fat - 0
Planned Cycle
MK677 - 20 mg 4 months (start of cycle all the way through PCT)
Anavar - 20mg kickstart one month
Test Enanthate - 300 mg a week for 10 weeks (2x 150mg doses per week)
Aromasin - 20mg a week for 10 weeks
N2Guard - 7 caps per day (from start of cycle to end of PCT)
PCT - Following PCT sticky exactly
N2Generate ES
Cardarine
Ostarine
Clomid
Nolva
N2Guard
Aromasin?
Few questions I have:
Is 300mg a good amount of test to run for the first cycle? What’s the best way to run that? 150mg on Monday & 150mg on Thursday for example?
Is the Aromasin dosage correct? I’ve seen logs where that is run every day or other day so please help me dial in the amount and frequency.
Is Aromasin required for PCT? I’ve seen people stating it is not required in PCT.
N2Generate is currently out of stock. What else is recommended in place of this for PCT?
I’m open to any and all advice! Thank you!
I’ve been active my whole life. I have a physical job as a First Responder. I started lifting weights about 17 years ago and haven't stopped. I workout 5 days a week. I've done various forms of exercise: bodybuilding, powerlifting, crossfit, circuit training, long distance running, hiking, etc. My goal has been to gain about 5 pounds of muscle every year. I've been able to do that for a long time and broke through several plateaus naturally. About two years ago, I finally hit a wall where I wasn't able to gain any weight or break through any strength barriers. I did my first cycle which was MK677 and Ostarine followed by the same cycle several months later. I also did another cycle earlier this year with Anavar at 20mg a day and MK677. These cycles were all about two months long and followed by a simple PCT regimen. I gained about 5 pounds per cycle which I was pretty happy with. Bloods checked before and after. Slightly elevated liver enzymes at first but resolved over a few months. No other issues. Now I'm looking at doing my first cycle with test and hoping to start mid August or September. My goal is simply to add lean muscle and get to about 10% or lower BF.
Stats:
34 years old
Height - 6'4"
Weight - 250 lbs
BF - 15%
Bench - 350
Military press - 205
Squat - 515
Deadlift - 535
Current Pic
I've tried a lot of different workouts. This is Jim Stoppani's full body shortcut to size workout with some slight modifications that has become one of my favorites over the years. It focuses on a primary muscle group but you end up doing a few sets of every muscle throughout workout. Periodization style so every week the rep ranges decrease as weight goes up. Reps go as low as 3-5 in the final week. All workouts start with dynamic stretching and light warmup and finish with a sauna/steam room session with about 15 minutes of static stretching. Cardio is done about five days a week and ranges from running, stairmaster, swimming, or other sports and ranges from 15-60 minutes. Sorry I can't get the format to come out as clean as I have on the original document.
Workout plan
Exercise Sets Reps
Day 1
Bench Press 4 15-20
Reverse-Grip Bench Press 3 15-20
Incline Dumbbell Flye 3 15-20
Cable Crossover 3 15-20
Reverse-Grip Lat Pulldown 3 15-20
Dumbbell Upright Row 3 15-20
Barbell Behind-Back Shrug 3 15-20
Standing Calf Raise 3 15-20
Seated Calf Raise 3 15-20
Dumbbell Kickback 3 15-20
Behind-Back Cable Curl 3 15-20
Barbell Wrist Curl 3 15-20
Rope Cable Crunch 3 15-20
Day 2
Deadlift 4 15-20
Barbell Bent-Over Row 3 15-20
Wide-Grip Lat Pulldown 3 15-20
Standing Lat Pulldown 3 15-20
Straight-Arm Pulldown 3 15-20
Dumbbell Bench Press 3 15-20
Step-Up 3 15-20
Prone Dumbbell Rear Delt Raise 3 15-20
Prone Incline Dumbbell Shrug 3 15-20
Cable Toe Raise 3 15-20
Dumbbell Overhead Tri Ext. 3 15-20
Dumbbell Concentration Curl 3 15-20
Dumbbell Reverse Wrist Curl 3 15-20
Hip Thrust 3 15-20
Crunch 3 15-20
Day 3
Military Press 4 15-20
Dumbbell Lateral Raise 3 15-20
Cable Front Raise 3 15-20
Standing Cable Rear Delt 3 15-20
Dumbbell Shrug 3 15-20
Straight-Arm Pushdown 3 15-20
Dumbbell Row 3 15-20
Walking Lunge 3 15-20
Leg Press Calf Raise 3 15-20
Cable Cross-Over Low pulley 3 15-20
Close-Grip Bench Press 3 15-20
Barbell Preacher Curl 3 15-20
Dumbbell Wrist Curl 3 15-20
Cable Woodchopper 3 15-20
Day 4
Triceps Pressdown 3 15-20
Barbell Lying Triceps Extension 3 15-20
Overhead Cable Tri. Ext. High 3 15-20
Barbell Curl 3 15-20
Incline Dumbbell Curl 3 15-20
High Cable Curl 3 15-20
Barbell Hack Squat 3 15-20
Cable Flye 3 15-20
Straight-Arm Pulldown 3 15-20
Cable Lateral Raise 3 15-20
Cable Shrug 3 15-20
One-Leg Standing Calf Raise 3 15-20
Barbell Reverse Wrist Curl 3 15-20
Cable Oblique Pushdown 3 15-20
Day 5
Squat 4 15-20
One-Leg Leg Press 3 15-20
Leg Extension 3 15-20
Romanian Deadlift 3 15-20
Lying Leg Curl 3 15-20
Incline Dumbbell Press 3 15-20
Seated Cable Row 3 15-20
Seated Calf Raise 3 15-20
Dumbbell Shoulder Press 3 15-20
Barbell Shrug 3 15-20
Reverse-Grip Triceps Pressdown 3 15-20
Hammer Curl 3 15-20
Behind-Back Wrist Curl 3 15-20
Cable Roundhouse Elbow 3 15-20
Diet
3400 calories
289g Protein
360g Carbs
83g Fat
Meal 1: Athletic greens, 3 eggs, 1 cup egg whites, 1 sausage, 1 tomato, 2 english muffins, 1 tbsp jelly, 1 cup of orange juice. Vitamin D3 & Omega 3s post meal.
Calories - 1010
Protein - 60g
Carbs - 114
Fat - 32
Meal 2 post workout: 2 scoops whey protein + 1 banana
Calories - 355
Protein - 54g
Carbs - 35g
Fat - 0.4
Meal 3: 8 oz chicken breast, 2 cups cooked white rice, avocado + small amount of sauce of some sort
Calories - 850
Protein - 60g
Carbs - 102g
Fat - 30g
Meal 4: 8 oz chicken breast (or other protein source), 2 cups cooked white rice, avocado + small amount of sauce of some sort
Calories - 850
Protein - 60g
Carbs - 102g
Fat - 30g
Meal 5: 2 scoops whey protein
Calories - 250
Protein - 54
Carbs - 7.5
Fat - 0
Planned Cycle
MK677 - 20 mg 4 months (start of cycle all the way through PCT)
Anavar - 20mg kickstart one month
Test Enanthate - 300 mg a week for 10 weeks (2x 150mg doses per week)
Aromasin - 20mg a week for 10 weeks
N2Guard - 7 caps per day (from start of cycle to end of PCT)
PCT - Following PCT sticky exactly
N2Generate ES
Cardarine
Ostarine
Clomid
Nolva
N2Guard
Aromasin?
Few questions I have:
Is 300mg a good amount of test to run for the first cycle? What’s the best way to run that? 150mg on Monday & 150mg on Thursday for example?
Is the Aromasin dosage correct? I’ve seen logs where that is run every day or other day so please help me dial in the amount and frequency.
Is Aromasin required for PCT? I’ve seen people stating it is not required in PCT.
N2Generate is currently out of stock. What else is recommended in place of this for PCT?
I’m open to any and all advice! Thank you!
log.
