Been lifting 2 years. Run/bike/swim race. Age 26. 170 lbs, 7% bf. 4000-5000 calorie diet.
Goal: Hypertrophy, eventually bench 315 (duh), build a good muscle base to start training jujitsu in late 05 or early 06.
I will be starting a 12 week cycle:
1-10 100 mg test enathate ew
1-8 400 mg eq ew
1-12 50 mg proviron ed
6-12 25 mg winstrol ed
t3 at 12.5 mcg and letro at 1 mg eod
nolva at 10 mg ed
Right now I lift on a 4 or 5 day cycle. Looks like this:
day 1 - chest/tri/forarms
day 2 - back/bi/heavy abs
- optional rest day -
day 3 - legs/delts/forarms
day 4 - rest
I want to switch to a 3 day cycle with this routine:
Day 1 - Chest/Tri/Legs
Chest:
5x5 Alternate Flat/Incline Bench between sessions
2x10 Inc fly
2x10 Dec Fly
Tri:
5x5 Weighted Dips
2x10 Alternate Rope Pulldowns / DB Lying extensions
Legs:
5x5 Squats
2x10 Alternate Leg Extensions/Calf Raises
1x10 Adduct
1x10 Abbduct
Forarms (EAch excercise in succession for a set):
Wrist Curls 3x10
Wrist Reverse Curls 3x10
Wrist Abductions 3x10
Day 2
Back:
5x5 Deads
3x5 Wide Weighted Pullups
1x10 shrugs
2x10 alternate Lat Pulldowns/Cable Rows
Bi:
5x5 EZ bar Curls /w pinky higher than thumb
2x10 Alternate hammer curls/reverse preacher curls
Delts:
5x5 Standing DB shoulder press
3-4x10 Alternate 3 var DB raises (together in front/sides/behind) / front and rear raises
Abs:
5x5 Needsize Crunches
1x20 DB sidebends (20 on each side).
Day 3 - Rest
Thoughts: I could skip the rest day. I could also make it a 5 day cycle where I have the first two days above, and then repeat the workout but cut the weights and increase the reps - like something that is 5x5 would become 2x20. I have found high reps worked really well for my formarms (eod 4x2x10 sets of the above 3 exercise forarm routine).
I'd appreciate any feedback.
Goal: Hypertrophy, eventually bench 315 (duh), build a good muscle base to start training jujitsu in late 05 or early 06.
I will be starting a 12 week cycle:
1-10 100 mg test enathate ew
1-8 400 mg eq ew
1-12 50 mg proviron ed
6-12 25 mg winstrol ed
t3 at 12.5 mcg and letro at 1 mg eod
nolva at 10 mg ed
Right now I lift on a 4 or 5 day cycle. Looks like this:
day 1 - chest/tri/forarms
day 2 - back/bi/heavy abs
- optional rest day -
day 3 - legs/delts/forarms
day 4 - rest
I want to switch to a 3 day cycle with this routine:
Day 1 - Chest/Tri/Legs
Chest:
5x5 Alternate Flat/Incline Bench between sessions
2x10 Inc fly
2x10 Dec Fly
Tri:
5x5 Weighted Dips
2x10 Alternate Rope Pulldowns / DB Lying extensions
Legs:
5x5 Squats
2x10 Alternate Leg Extensions/Calf Raises
1x10 Adduct
1x10 Abbduct
Forarms (EAch excercise in succession for a set):
Wrist Curls 3x10
Wrist Reverse Curls 3x10
Wrist Abductions 3x10
Day 2
Back:
5x5 Deads
3x5 Wide Weighted Pullups
1x10 shrugs
2x10 alternate Lat Pulldowns/Cable Rows
Bi:
5x5 EZ bar Curls /w pinky higher than thumb
2x10 Alternate hammer curls/reverse preacher curls
Delts:
5x5 Standing DB shoulder press
3-4x10 Alternate 3 var DB raises (together in front/sides/behind) / front and rear raises
Abs:
5x5 Needsize Crunches
1x20 DB sidebends (20 on each side).
Day 3 - Rest
Thoughts: I could skip the rest day. I could also make it a 5 day cycle where I have the first two days above, and then repeat the workout but cut the weights and increase the reps - like something that is 5x5 would become 2x20. I have found high reps worked really well for my formarms (eod 4x2x10 sets of the above 3 exercise forarm routine).
I'd appreciate any feedback.