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so I pretty much follow this, have been following it on and off for a few years, I've got equipment at home, limited to dumbell and barbells with a pull down cable. Plan to sign up to a gym soon, when I kive to Adelaide.
Also when I was in full swing I kinda turned this into a 6day push pull.
day 1: Monday and Wednesday
Day 2: Tuesday and Thursday
Day 3: friday
Day 4: Monday and Wednesday
Day 5: Tuesday and Thursday
Day 6: friday
Day 7: rest
Daily 3 x 3 min jump rope (intense)
im aware that this may be too many sets
and I did become inconsitent with this i I stepped up weight due to fatigue, which is kind of what ended me up impulsively jumping on cycle in the first place because I was fatigued af.
Supplements:
Ok so I made another post about all this.
But basically my cycle has been inconsitent and all over the place, missing doses, inconsistent training, incinsitent eating.
Last week only had 1 shot, now currently out of gear and waiting for new gear to arrive.
Currently in week 10 by the time I have gear again im in week 11, and going back to Adelaide to see my Mrs.
Was unsure whether to extend cycle or look at starting pct.
But don't really want to be coming off when I'm in adelaide. And don't even have proper pct on hand or planned yet.
Need the boys to set me straight here.
- Age: 31
- Height: 176cm
- Weight: 80 kg
- Body Fat % (estimated): i would say abou 20% maybe I have no idea honestly
- Training Experience (in years): on and off for about 4 years
so I pretty much follow this, have been following it on and off for a few years, I've got equipment at home, limited to dumbell and barbells with a pull down cable. Plan to sign up to a gym soon, when I kive to Adelaide.
Also when I was in full swing I kinda turned this into a 6day push pull.
day 1: Monday and Wednesday
Day 2: Tuesday and Thursday
Day 3: friday
Day 4: Monday and Wednesday
Day 5: Tuesday and Thursday
Day 6: friday
Day 7: rest
Daily 3 x 3 min jump rope (intense)
im aware that this may be too many sets
and I did become inconsitent with this i I stepped up weight due to fatigue, which is kind of what ended me up impulsively jumping on cycle in the first place because I was fatigued af.
Dumbbell & Barbell Mass Workout
Monday - Shoulders
Exercise Sets Reps Military Press 4 10-14 Seated Dumbbell Press 4 8 Dumbbell Front Raise 3 8-10 Dumbbell Lateral Raise 5 12, 10, 8, 8, 6 Dumbbell Reverse Fly 3 10 Tuesday - Back
Exercise Sets Reps Wide Grip Pull down 7 12 down to 6 Bent Over Barbell Row 4 12 One Arm Dumbbell Row 3 10 Deadlifts 4 10 Dumbbell Shrugs 4 8-12 Wednesday - Chest, Triceps and Abs
Exercise Sets Reps Barbell Bench Press 4 8 Incline Dumbbell Bench Press 4 10 Decline Dumbbell Bench Press 3 8 Dumbbell Flys 4 12 Close Grip Bench Press 5 5 Tricep pull downs 3 12-15 light One Arm Dumbbell Extension 3 8-10 Lying Tricep Extension 4 12 strict Decline Sit Ups 4 MAX Thursday - Biceps
Exercise Sets Reps Standing Barbell Curl 4 8 Standing Hammer Curl 4 10 Concentration curl 3 12 Reverse Barbell Curl 3 7-8 Friday - Legs
Exercise Sets Reps Dumbbell Lunge 4 5 each leg Squat 6 10 Stiff Leg Deadlifts 4 10 Standing Calf Raise 8 15-20
- Daily Caloric Intake: not tracking at the moment
- Macronutrient Split: not tracking at the moment
Meal Plan: try to list 2-3 different meal options for each- Breakfast: 100g of oats with blue berry's, raspberry 30g of whey protein and cinnamon
- Snack: a muscle chef meal
- Lunch: a muscle chef meal
- Snack: a muscle chef meal
- Dinner: an eye fillet steak with 2 eggs and 200g of sweet potato fries
- Maybe 1 or 2 protein shakes on top of this
Supplements:
- Daily vitamin c, fish oil triple strength, Swiss men's multi.
- Whey protein
- Ghost pre workout
- Recent Blood Work: Yes
- I did full bloods about 3 weeks into cycle which are available on another post
- Im going to docs today to get e2 and liver function results
- Cycle Goals: didn't really start with a goal, get bigger? Bulk I guess
- Compounds Planned for Use: originally started with sus 250 and deca 200 twice a week. Dropped the deca around week 4 also started inconsistent aromasin use around the same time
- Dosage and Frequency: twice a week
- Cycle Length: 12 weeks
- Post Cycle Therapy (if applicable): havent planned it yet
Ok so I made another post about all this.
But basically my cycle has been inconsitent and all over the place, missing doses, inconsistent training, incinsitent eating.
Last week only had 1 shot, now currently out of gear and waiting for new gear to arrive.
Currently in week 10 by the time I have gear again im in week 11, and going back to Adelaide to see my Mrs.
Was unsure whether to extend cycle or look at starting pct.
But don't really want to be coming off when I'm in adelaide. And don't even have proper pct on hand or planned yet.
Need the boys to set me straight here.
