Hello everyone I am a newbie here and looking to transition into a bulking phase and would like some input and guidance since I still have a lot to learn on this journey.
Stats:
- Age: 22
- Height: 179cm
- Weight: 80
- Body Fat % (estimated): 12-14%
- Training Experience (in years): 7
Training:
Below is my current split. Training 5-6 days every week depending on how my body feels. All sets are working sets till failure not including warm-up sets.
Rotating between abs and calves at the end of every workout every other day.
TEMPO: example 3:0:1:1
3-second eccentric (muscle lengthening phase),0second at the bottom of the movements,1 second concentric (muscle shortening phase) and 1-second isometric hold at the peak of the contraction.
| CHEST/TRICEPS | EXERCISE | SETS | REPS | TEMPO | REST TIME |
| | | | | |
| #1 | Cable Chest Flys | 2 | 15, 20 | 2:1:1:1 | 1min |
| #2 | Incline Dumbbell Press | 2 | 6, 12 with drop set | 5:1:1:1 | 3min |
| #3 | Flat Smith Machine Press | 2 | 8, 10 with rest pause | 5:1:1:1 | 3-4min |
| #4 | Dip Machine | 3 | 10,12,15 | 5:1:1:1 | 3- 4min |
| #5 | Rope Pushdowns | 3 | 10,15,20 | 3:1:1:2 | 1min |
| #6 | Cable Overhead Press | 3 | 12,12,12 | 3:1:1:1 | 1 min |
| #7 | Straight Bar Pushdown | 3 | 8,12,15 | 5:2:1:2 | 1 min |
| BACK/BICEPS | EXERCISE | SETS | REPS | TEMPO | REST TIME |
| | | | | |
| #1 | Cable Pullovers | 2 | 10,15 with stretch pause | 3:1:1:2 | 1 min |
| #2 | Neutral Grip Pull- down | 2 | 8,10 | 5:2:1:2 | 3 min |
| #3 | Chest Supported T Bar Row | 2 | 6,10 with double drop set | 2:3:1:1 | 4 min |
| #4 | Seated Cable Row | 2 | 8,12 with holds | 4:1:1:5 | 4 min |
| #5 | Single Arm Machine Row | 2 | 10,10 | 5:2:1:1 | 2 min |
| #6 | Machine Preacher Curl | 3 | 8,10 | 5:2:1:2 | 90 sec |
| #7 | Cable Curls | 3 | 10,10 | 4:2:2:2 | 1 min |
| #8 | Cable Rope Hammer Curls | 3 | 8,15 | 4:1:1:2 | 2 min |
| LEGS | EXERCISE | SETS | REPS | TEMPO | REST TIME |
| | | | | |
| #1 | Seated Calve Raises | 4 | 8,10,10,20 | 5:2:2:2 | 1 min |
| #2 | Leg Extensions | 2 | 15,15 with double drop set | 3:1:1:2 | 2min |
| #3 | Laying Hamstring Curls | 2 | 8,12 with stretch pause | 5:2:1:2 | 2min |
| #4 | Close Feet Leg Press | 2 | 10,15 with rest pause | 4:1:1:0 | 3min |
| #5 | Hack Squat | 2 | 10,10 | 5:2:2:0 | 3min |
| #6 | Lunges | 3 | 12 each leg | - | 2min |
| #7 | RDLs | 3 | 10,12,12 | 3:2:1:1 | 3min |
| SHOULDERS | EXERCISE | SET | REPS | TEMPO | REST TIME |
| | | | | |
| #1 | Cable Side Raises | 3 | 12,15 double drop set | 2:1:1:2 | 1min |
| #2 | Reverse Peck Deck | 3 | 10,15 with rest pause | 3:2:2:2 | 2min |
| #3 | Dumbbell Side Raises | 3 | 15,20 with stretch pause | 2:1:1:1 | 2min |
| #4 | Plate Loaded Machine Press | 2 | 8,12 | 5:2:1:1 | 2min |
| #5 | Rear Delt Cable Flys | 3 | 10,15 | 3:1:1:1 | 2min |
| CALVES | EXERCISE | SETS | REPS | TEMPO | REST TIME |
| #1 | > Seated Calf Raises | 4 | 8,10,20,20 last rep hold 15 seconds every set. | 5:2:2:2 | 1 min |
| #2 | > Standing Calf Raises | 4 | 8,10,12,15 with rest pause. | 5:2:2:2 | 1 min |
| ABS | EXERCISE | SETS | REPS | REST TIME |
| #1 | Leg Raises | 3 | 20,20,20 | 40 sec |
| #2 | Machine Ab Crunch (light weight) | 3 | 20,20,20 | 40 sec |
Diet:
- Daily Caloric Intake: 4500 calories
- P: 270
- C: 350
- FAT: 110
- Meal Plan:
- Breakfast: 6 eggs, 3 pieces white toast and 150g pineapple
- Lunch: 220g beef mince, 180g jasmine rice, 2 handful baby spinach
- Pre Workout Meal: 220g chicken breast, 180g jasmine rice, 100g mixed vegetables
- Dinner: 220g beef mince, 220g white potato, 100g mixed vegetables
- Snacks: 2 scoops whey protein with 200ml with milk, 1 banana
Supplements:
- Swisse Multivitamins, 3.5g Fish oil, DIMM (Have ordered N2guard and will be using it from when I receive it).
Blood Work:
- I have been cruising 200mg test e only for the past 6 months ( previously did a blast of 500mg test e + 40 mg anavar for 12 weeks back in October 23 took bloods mid cycle and they were fine). I have been using .25 arimadex every injection day (pinning twice a week) while running 200mg but at the time of getting bloods, I stopped the arimadex 1 week before just to see where my estrogen falls with no AI as I wanted to eliminate AI usage since Ive heard it's very taxing on your lipids. Before people bash me in the comments YES I should've done my bloods sooner and dropped to a lower dosage to cruise it was a mistake I've learned from.
Here is my most recent blood work
Cycle Plan:
- Cycle Goals: Lean Muscle Gain
- Compounds Planned for Use: Test E + Primo + Anavar
- Dosage and Frequency: 375mg Test E, 300mg Primo, 40 mg Anavar - Pre-workout on training days
- Cycle Length: 16 weeks
- Post Cycle Therapy (if applicable): Will drop down to low dose test to cruise.
Some of you may ask why am I taking PEDs at such a young age. My main goal is to compete in classic physique hopefully within the next few years and try to pack on quality muscle. I understand blasting and cruising will probably mean I'll have to be on TRT for the rest of my life but I have come to accept it.
Just not sure if it's a smart idea to start this blast right now considering my blood work. Thinking about whether to drop down to 100-150mgs for a little while and try to get my health markers back in reference range before starting the blast. Any input or guidance would be much appreciated and if I've missed anything let me know. Thanks, guys
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