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genezapharmateuticals
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puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

rkfy first cycle log

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rkfy

V.I.P.
EVO Logger
Starting this log the first day of using the following stack:

Testosterone enanthate 250mg/week for 16 weeks (split into 125mg on Monday and 125mg on Thursday)
Deca 200mg/week for 13 weeks starting the second week of cycle (split into 100 mg on Monday and 100 mg on Thursday)
Proviron 50mg/day for 16 weeks (25mg in the morning and 25mg in the evening)

This is my starting dose, I might increase the testosterone depending if I notice any major side effect or not and my bloodwork, but gonna build app the test in my system gradualy.

I am 35 years 6' 198lbs and have been working out for 3 months now, having worked out before and made my physique at the age of 28, lost all my gains in the last 7 years of abstinence and returned to the gym 3 months ago.

I was almost at a 3200 calories diet but lowered my carbs intake in the last 2 weeks to avoid excess fat gain and will be changing my diet next week to add more protein to it, currently training 5 days from Monday to Friday and might add Saturday next week.

For reference here's how I looked 2 months ago and how I look now:

2 months ago
p3.jpeg

Now
p1.jpegp2.jpeg

Here's my current training program

Monday: (push)
Dumbell incline press 4 sets (12,10,8,6) reps
Weighted dips 3 sets (12,10,8) reps
Cable crossover 4 sets (15,12,10,8) reps including 1 drop set
Triceps overhead extension using vbar 3 sets (12,10,8) reps
Triceps cable extension using rope 3 sets(15,12,10,8) reps

Tuesday: (pull)
Dumbell rows 4 sets (12,10,8,6) reps
Wide grip tbar row 3 sets (12,10,8) reps
Wide grip lat pulldown 4 sets (12,10,10,8) reps
Close grip preacher curl 4 sets (12,10,10,8) reps
inclide dumbell curl 4 sets (12,10,8,6) reps including 1 drop set

Wednesday: (legs)
Squat 4 sets (12,10,8,6)
Leg press 5 sets (12,12,10,8,8)
Leg extension 3 sets (15,12,10)
Leg curl 4 sets (15,12,12,10)
Calf raises 5 sets (15,12,10,8)

Thirsday: (push)
Dumbell incline press 4 sets (12,10,8,6) reps
Dumbell press 2 sets (10,8) reps
Weighted dips 3 sets (12,10,8) reps
Triceps pushdown 4 sets (12,10,8,6) reps including 1 drop set
Skull crusher 4 sets (12,10,10,8) reps

Friday: (pull)
Barbel rows 4 sets (12,10,8,6) reps
Wide grip machine row 3 sets (12,10,8) reps
Medium grip lat pulldown 4 sets (12,10,10,8) reps
Dumbell curl 4 sets (12,10,8,6) reps including 1 drop set
Reverse grip zbar curl or Hammer curl 4 sets (12,10,10,8)

Here's my current general meal plan but I usually flexible but this is my typical meal plan.

Meal 1: (breakfast)
6 eggs (3 including yolk)
White bread serving containing around 65g of carbs

Meal 2:
Oat bread with 2 tablespoon of peanut butter (25g of carbs in each oat bread slice)
1 scoop of whey with 40g of oats (24g protein, 25g carbs)

Meal 3: (preworkout meal)
Usually eat whatever my mom makes for lunch but mostly a high carbs and high protein

Meal 4: (postworkout meal)
3.5 scoop of mass gainer (90g carbs, 35g protein)
0.5 scoop of whey (12g protein)

Meal 5:
100g Chicken breast or steak or a can of tuna
60g White american rice or quinoa or buckwheat

Meal 6:
1 scoop of whey with 40g of oats (24g protein, 25g carbs)
100g of mixed nuts including almond, cashew, walnut

Meal 7: (before bed)
1 scoop of casein protein (24g protein)

Supplements:
milk thistle, n-acetyl-l-cysteine, dandelion, artichoke, fish oil, bentonite and multivitamin. Gonna add some digestive enzymes and probiotics to help with digestion.
 
I forgot to add the shoulders and abs exercise and can't edit the thread so here's when I do them:

Monday: (push)
1 abs exercise

Tuesday: (pull)
Close grip upright rows 4 sets (12,10,8,6) reps
Lateral raises using dumbells 4 sets (15,12,10,8) reps including 1 drop set
Rear delt flies 4 sets (15,12,10, 8) reps including 1 drop set

Wednesday: (legs)
1 abs exercise
1 oblique exercise

Thirsday: (push)
Wide grip upright rows 4 sets (12,10,8,6) reps
Lateral raises using cable 4 sets (15,12,10,8) reps including 1 drop set
skull crusher or rear delt rows 4 sets (12,10,10,8) instead of wide grip rows every other week

Friday: (pull)
1 abs exercise

I don't train my front delts or traps as fronts delts are usually in most push exercises, I have good traps genetics so I don't really need extra work for them.
 
Second shoulders workout is on Friday not Thursday, another mistake that I can't edit, hopefully a mod can help me edit and fix everything in the first post
 
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