Comments for Routine while on First Cycle

[Synpax]

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.

 

[Guinness5.0]

1. Either drop the test altogether or up it to 400 mg/wk. 100 mg/wk will do no good whatsoever. It'll only shut down your natural production of test. Also run the EQ at least ten weeks of not 12.


2. I don't even know where to begin with that training split. Not nearly enough rest. I would recommed something more like this-
Day 1
Legs
-Squats
-hack squat/ leg press
-leg extensions
-ham curls
-stiff legs/one leg ham curls
-some calf stuff
Day 2
Rest or cardio/abs
Day 3
Pushes
-Bench
-Inc bench
(I recommend changing up the order sometimes, like one week incline first then next week start with flat and also do dbs one week then bbs)
-flye of some kind (again change it week to week)
-shoulder press of some kind
-shoulder raise of some kind (maybe side and rear or alternate week to week)
-dips
-tri pushdowns/ close grip bench/ overhead extension etc.
Day 4
rest or cardio/abs
Day 5
Pulls
-Chins
-some sort of row (bb, one arm db, t-bar, etc)
-low cable row
-deadlift
-shrugs
-alternate db curls
-incline db curls
- concentration curls
Day 6 rest
Repeat.

Hope thsi helps.

 

[Guinness5.0]

On second thought, I would make another change to that cycle- I would just do test and EQ and then PCT. 400mg of each per week for 10-12 weeks would be plenty.

Hope this helps

 

[Synpax]

The test is just there for libido - I want to avoid water retention. For my goals, this cycle is ideal and I have been working on it with some of the best people on this and in other forums over a period of months. The cycle design is done.

 

[Guinness5.0]

I respectfully disagree with it but that's ok. Best of luck to you. Any thoughts on the training suggestions?

 

[Synpax]

I respectfully disagree with it but that's ok. Best of luck to you. Any thoughts on the training suggestions?

My workout is more rigorous right now than what you posted. I've conditioned myself agressively to be able to sustain and grow with a heavy workload by gradually increasing it over time.

 

[westfieldkid]

I think your workout is good. You have enough rest and since you are on a cycle your recovery time is faster. good luck. Please post your gains when you are done.