Approved Log First Testosterone and Sermorelin Cycle Journal

[Rocco150]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

 

[LevButlerov]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

Welcome to the EVO family @Rocco150 please start by posting some pics of you face blurred so we understand your base.

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

On the cycle, I would not add anything for now until we see your base for a bit and how you are eating training more.

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!

Diet
Diet, please share foods and meals and when you eat them, macros would be good, some pics too
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

what are the weights on this? and how much cardio total you doing each session?

Questions-
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Suggestions-

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more

 

[Mobster]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

I'd ask where you are with the current plan vs a need to change it

 

[Pigsy]

Welcome to EVO, will be following along

 

[stevesmi]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

@Rocco150 you are a champion for sure man. this one looks good. i like the foam rolling and stretching as well. you will get great results !

 

[BodyMonster34]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

bro you should jump on tren yes. tren makes the man. @Rocco150 we love it

 

[Ulter]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

@Rocco150 this is looking good man. the training is on point. i love the different exercises

 

[ceo]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

bros protein and carbs are the best. i also love the fat add on. weekly recomp workout on point gotta love it @Rocco150

 

[2Thick]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

260g protein is the best. i love it for sure! you won't go wrong with it @Rocco150

 

[ROIDDERS]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

i would add anavar or tbol. they are great orals. they don't have a lot of sides eithers and will work well in any stack @Rocco150

 

[RoySimpson]

I'm currently 6'1'' 256.68 Lbs 31 years old
50mg Test C 2x a week M/TH
Starting Sermorelin next week @ 250mcg nightly

I'm also looking for any advice on what i could possibly add to this stack to better suit my recomp needs i was looking online and everything these gym bros are posting just jump on Sarms or jump on Tren I'm good on those 2 things i was thinking adding Anavar into the mix in my research I've found it could be beneficial with what I'm already running. My goal is to retain most of my weight and just build muscle. My daily intake looks like this

Protein 260g
Carbs 170g
Fats 100g

I'm looking for help because i was in great shape before a leg injury took me out of work and the gym for 4 years I'm finally back enough to return to the gym and looking for a good recomp plan if anything i posted in my current workout plan seems wrong or I could be doing something better, Please let me know!


Weekly Recomp Workout Plan
Monday - Upper Body Strength- Bench Press: 4 sets x 6 reps- Bent-Over Rows: 4 sets x 6 reps- Overhead Press: 3 sets x 8 reps- Lat Pulldowns: 3 sets x 10 reps- Dumbbell Curls: 3 sets x 12 reps- Tricep Pushdowns: 3 sets x 12 reps
Tuesday - Lower Body Strength- Squats: 4 sets x 6 reps- Romanian Deadlifts: 4 sets x 8 reps- Walking Lunges: 3 sets x 12 reps per leg- Calf Raises: 4 sets x 15 reps- Leg Extensions: 3 sets x 15 reps
Wednesday - Rest or Active Recovery- Light cardio (20-30 min walk)- Stretching or yoga
Thursday - Push Hypertrophy- Incline Dumbbell Press: 4 sets x 10 reps- Dumbbell Shoulder Press: 4 sets x 10 reps- Cable Chest Fly: 3 sets x 12 reps- Lateral Raises: 3 sets x 15 reps- Overhead Tricep Extensions: 3 sets x 12 reps
Friday - Pull Hypertrophy- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps- Barbell Rows: 4 sets x 10 reps- Face Pulls: 3 sets x 15 reps- Dumbbell Shrugs: 3 sets x 12 reps- Hammer Curls: 3 sets x 12 reps
Saturday - Lower Body Volume- Leg Press: 4 sets x 12 reps- Bulgarian Split Squats: 3 sets x 10 reps per leg- Hamstring Curls: 4 sets x 12 reps- Standing Calf Raises: 4 sets x 20 reps
Sunday - Rest or Active Recovery- Light cardio (bike, swim, walk)- Foam rolling & stretching

@Rocco150 welcome to the forums bro! Will be following along for sure!