Age : 42
Height : 5 ft 8
Weight 13st 1lb/ 83.25kg
Exp : on off training for 20 years, never serious though
Training routine (rough idea)
Chest/triceps
Bench press (flat/inclined/raised), dumbbell press, cable fly's, cable pull down, bent over kickback, weighted dips
Rest
Back/biceps
Seated row, lat pulldown, bent over row, deadlift, concentration curls, ez bar curls
Rest
Shoulders/Abs
Seated overhead press, military press, shrugs, bent over rear fly's, face pull cable
Rest
Legs
Squats, calf raises, quad curls, weighted lunges
Diet
Protein intake per day 250g, calories per day 3000
Breakfast
Peanut butter on wholemeal toast, scrambled egg on wholemeal toast, porridge, granola
Lunch
Beef lasagne, potato skins, Bolognese, chicken wraps, enchiladas, cod loin with mashed potato
Dinner
Steak and veg, chicken with sweet potato mash, chicken with spinach and veg
Snacks
Usually some fruit, carrot sticks, protein yogurts
Supplements
Creatine 4g twice a day
ZMA tabs (vitamin b6 3.4mg/magnesium 166mg/zinc 10mg)
Omega 3 2000mg two a day
Livcare (vitamin d3, vitamin c, thiamine, folic acid, iron, acid berry, black garlic, tumeric powder, dandelion root, ginger root, L-glutamine, acetyl L-carnitine, choline, artichoke, inositol, liquorice, burdock root, N-acetyl L-cysteine)
Whey protein powder 29g per serving
Bloodwork not available yet
Cycle plan
Goals
Main goal is to bulk up slightly and just up my weight limits, I've already hit one of my targets which was to press 100kg for a few reps. I'm upto 5 full reps now.
Compounds
Optimum biotech nandro test 400
240mg testosterone undeconate
160mg deca
Per ml, currently pinning twice a week 1.5ml per jab.
So dosage is 720mg test/480mg deca
Running 12 week cycle, currently on week 6
PCT
Still gathering as much info on this as possible, looking at all in one from optimum biotech their PCT orals have:
Nolvadex 10mg, clomid 25mg, proviron 2.5mg, Cialis 2.5mg
Run that for 8 weeks, double dose for first two then drop to single dose last two weeks.
Height : 5 ft 8
Weight 13st 1lb/ 83.25kg
Exp : on off training for 20 years, never serious though
Training routine (rough idea)
Chest/triceps
Bench press (flat/inclined/raised), dumbbell press, cable fly's, cable pull down, bent over kickback, weighted dips
Rest
Back/biceps
Seated row, lat pulldown, bent over row, deadlift, concentration curls, ez bar curls
Rest
Shoulders/Abs
Seated overhead press, military press, shrugs, bent over rear fly's, face pull cable
Rest
Legs
Squats, calf raises, quad curls, weighted lunges
Diet
Protein intake per day 250g, calories per day 3000
Breakfast
Peanut butter on wholemeal toast, scrambled egg on wholemeal toast, porridge, granola
Lunch
Beef lasagne, potato skins, Bolognese, chicken wraps, enchiladas, cod loin with mashed potato
Dinner
Steak and veg, chicken with sweet potato mash, chicken with spinach and veg
Snacks
Usually some fruit, carrot sticks, protein yogurts
Supplements
Creatine 4g twice a day
ZMA tabs (vitamin b6 3.4mg/magnesium 166mg/zinc 10mg)
Omega 3 2000mg two a day
Livcare (vitamin d3, vitamin c, thiamine, folic acid, iron, acid berry, black garlic, tumeric powder, dandelion root, ginger root, L-glutamine, acetyl L-carnitine, choline, artichoke, inositol, liquorice, burdock root, N-acetyl L-cysteine)
Whey protein powder 29g per serving
Bloodwork not available yet
Cycle plan
Goals
Main goal is to bulk up slightly and just up my weight limits, I've already hit one of my targets which was to press 100kg for a few reps. I'm upto 5 full reps now.
Compounds
Optimum biotech nandro test 400
240mg testosterone undeconate
160mg deca
Per ml, currently pinning twice a week 1.5ml per jab.
So dosage is 720mg test/480mg deca
Running 12 week cycle, currently on week 6
PCT
Still gathering as much info on this as possible, looking at all in one from optimum biotech their PCT orals have:
Nolvadex 10mg, clomid 25mg, proviron 2.5mg, Cialis 2.5mg
Run that for 8 weeks, double dose for first two then drop to single dose last two weeks.