Age 35 male
Been back in gym for 1 year.
Dropped from 285lbs to 240lbs
6'2
240lbs
25% bf maybe less (being conservative)
Current bicep size 17.5
Waste 36
Gym 5 days a week
(Open to change this is just what I know)
Monday chest
Currently switch between gvt and 5x5 every other week.
Bench or incline bench (I switch every 3 months)
Cable chest crossovers
Front raises
Angle bar tricep cable extensions overs and unders.
Lateral raises
Front raises
Cardio treadmill
Tuesday
Legs
5x5 or gvt every other week
belt squats
seated quad extensions
hip thrusts
leg press
Wednesday back
5x5 or gvt every other week
Lat pulldowns
Seated cable rows
Leveraged incline rows
Deadlift
Lateral raises
Upright rows
Bicep curls
Cardio treadmill
Thursday
Same as Monday
Friday same as Tuesday.
Occassionally I do 2 a days but will go easier on the second session.
I always use 80% of my max for my lifts in my core workouts.
I switch my routine every 90 days slightly to hopefully balance development.
(When I can complete my 10x10 gvt I move up in weight)
DIET
(Needs fine tuning and food ideas)
2500-3000 calories daily
150g protein
Mostly chicken breast sandwich with kroger carb master protein buns (100 cal and 12g protein in each bun)
(I like eating the same thing everyday and that has nothing to do with weight just preference so in this case I changed to a high protein option that I find tasty)
Just dusted off the juicer for veggies.
Drink LOTS OF WATER. Probably a gallon a day.
Supplements
Morning
Aspirin
Multivitamin
Creatine
Vitamin d
Anastrazole monday-friday
No preworkout although open to options. Are they supposed to make your face and ears itchy? The ones I have do. Lol don't judge me.
Test cyp
200mg every 4 days.
(1 year on trt, most of the year has been 200mg weekly but I just got bumped)
Goal- 220lbs lean maybe 15% bodyfat, preferably less.
Just ordered from naps.
Two 15ml vials 150mg tren euro-pharmacies
50 bulk oral 25mg anadrol and 25mg dbol (each pill 50mg) euro-pharmacies.
My iron, hematocrit, and rbc are a tad on the high side but not bad.
My gear hasn't gotten here but when it does I am doing phlebotomy on day one.
Then once every 3 months.
I do not have bloodwork right now but like I previously stated I will get that soon.
Any and all input is welcomed.
Also, on my naps order it's international I believe not sure how long that will take, ordered Thursday. Let me know any thoughts on them, the brand I ordered, wait times, et cetera. (In usa)
Been back in gym for 1 year.
Dropped from 285lbs to 240lbs
6'2
240lbs
25% bf maybe less (being conservative)
Current bicep size 17.5
Waste 36
Gym 5 days a week
(Open to change this is just what I know)
Monday chest
Currently switch between gvt and 5x5 every other week.
Bench or incline bench (I switch every 3 months)
Cable chest crossovers
Front raises
Angle bar tricep cable extensions overs and unders.
Lateral raises
Front raises
Cardio treadmill
Tuesday
Legs
5x5 or gvt every other week
belt squats
seated quad extensions
hip thrusts
leg press
Wednesday back
5x5 or gvt every other week
Lat pulldowns
Seated cable rows
Leveraged incline rows
Deadlift
Lateral raises
Upright rows
Bicep curls
Cardio treadmill
Thursday
Same as Monday
Friday same as Tuesday.
Occassionally I do 2 a days but will go easier on the second session.
I always use 80% of my max for my lifts in my core workouts.
I switch my routine every 90 days slightly to hopefully balance development.
(When I can complete my 10x10 gvt I move up in weight)
DIET
(Needs fine tuning and food ideas)
2500-3000 calories daily
150g protein
Mostly chicken breast sandwich with kroger carb master protein buns (100 cal and 12g protein in each bun)
(I like eating the same thing everyday and that has nothing to do with weight just preference so in this case I changed to a high protein option that I find tasty)
Just dusted off the juicer for veggies.
Drink LOTS OF WATER. Probably a gallon a day.
Supplements
Morning
Aspirin
Multivitamin
Creatine
Vitamin d
Anastrazole monday-friday
No preworkout although open to options. Are they supposed to make your face and ears itchy? The ones I have do. Lol don't judge me.
Test cyp
200mg every 4 days.
(1 year on trt, most of the year has been 200mg weekly but I just got bumped)
Goal- 220lbs lean maybe 15% bodyfat, preferably less.
Just ordered from naps.
Two 15ml vials 150mg tren euro-pharmacies
50 bulk oral 25mg anadrol and 25mg dbol (each pill 50mg) euro-pharmacies.
My iron, hematocrit, and rbc are a tad on the high side but not bad.
My gear hasn't gotten here but when it does I am doing phlebotomy on day one.
Then once every 3 months.
I do not have bloodwork right now but like I previously stated I will get that soon.
Any and all input is welcomed.
Also, on my naps order it's international I believe not sure how long that will take, ordered Thursday. Let me know any thoughts on them, the brand I ordered, wait times, et cetera. (In usa)