first cycle

[delly86]

I'm 24 178lbs 5'9 been actively lifting for a couple years but have a hard time putting mass on even with eating 3800-4000 calories a day. I just naturally have a smaller frame.

I heard dbol can help put mass on quick but I need some help on how to set up my stack and what to do for PCT I read that nolva is good to use but I admit I am new to ALL of this. I am glad I came across this forum it does have a lot of good info.

thanks in advance,
delly

 

[zedhed]

Post up workout plan and diet bro. Also put up what you think you wanna do with the Dbol, dont forget PCT. Then we can help you out.

 

[deejleos]

Post up workout plan and diet bro. Also put up what you think you wanna do with the Dbol, dont forget PCT. Then we can help you out.

Zeds right, u do the research come up with a plan, and these knowledgeable people will try and patch it up for u


Sent from my iPhone punk!

 

[delly86]

I eat alot of chicken rice and veggies, pbjs, and drink about 3 protein shakes a day. as far as dbol that's what I thought about trying I'm open to other suggestions. I've never tried any of them before so it would e my first cycle ever.


Monday
Barbell Bench Press - Medium Grip
5 Sets 15,12,10,8,6 reps

Incline Dumbbell Press
4 Sets 12,10,8,8 reps

Dumbbell Flyes
4 Sets 10,10,8,8 reps

Machine Bench Press
3 Sets 15,12,10 reps

Butterfly
4 Sets 12,12,12,12 reps

Tuesday
Standing Calf Raises
6 sets of 8-10 reps

Seated Calf Raise
6 sets of 8-10 reps

Leg Extensions
5 Sets 15,12,12,10,10 reps

Barbell Squat
6 Sets 12,12,10,10,8,6 reps

Leg Press
4 Sets 12,10,10,8 reps

Smith Machine Squat
4 Sets 12,10,8,6 reps

Wednesday -rest

Thursday
Standing Military Press
4 Sets 12,10,8,8 reps

Seated Dumbbell Press
4 Sets 10,10,8,8 reps

Barbell Shrug
4 Sets 15,12,12,10 reps

Smith Machine Shrug
3 Sets 12,12,12 reps

Side Lateral Raise
3 sets of 12,10,8 reps

Front Plate Raise
3 Sets of 12,10,8 reps

25,35,45lb plates

Friday
Barbell Curl
4 Sets 12,10,10,8 reps

Dumbbell Alternate Bicep Curl
4 Sets 12,10,8,8 reps

Standing Dumbbell Reverse Curl
4 Sets 12,10,10,8 reps

Preacher Curl
3 Sets 12,12,12 reps

Dumbbell One-Arm Triceps Extension
4 Sets 12,10,10,8 reps

Weighted Bench Dip
4 Sets 15,12,12,10 reps

Lying Triceps Press
4 Sets 12,10,10,8 reps

Triceps Pushdown
3 Sets 12,10,10 reps

Saturday
Barbell Deadlift
4 Sets 15,12,10,8 reps

Bent Over Barbell Row
4 Sets 15,12,10,8 reps

One-Arm Dumbbell Row
4 Sets 12,10,10,8 reps

Wide-Grip Lat Pulldown
4 Sets 12,10,10,10 reps

Seated Leg Curl
4 Sets 12,10,10,10 reps

Hack Squat
4 Sets 12,12,10,8 reps

Sunday-rest

 

[deejleos]

I eat alot of chicken rice and veggies, pbjs, and drink about 3 protein shakes a day. as far as dbol that's what I thought about trying I'm open to other suggestions. I've never tried any of them before so it would e my first cycle ever.


Monday
Barbell Bench Press - Medium Grip
5 Sets 15,12,10,8,6 reps
IMO thats too much, if ur trying to bulk, try 3 or 4 sets with 10 reps each of heavier weight

Incline Dumbbell Press
4 Sets 12,10,8,8 reps
Keep 4sets of 10 move at least 10lbs each time

Dumbbell Flyes
4 Sets 10,10,8,8 reps

Machine Bench Press
3 Sets 15,12,10 reps
If u already did flat Barbell bench, no need for this, save it for a different day

Butterfly
4 Sets 12,12,12,12 reps
If u want a solid upper body, you have to put dips into your routine, its a must

Tuesday
Standing Calf Raises
6 sets of 8-10 reps

Seated Calf Raise
6 sets of 8-10 reps

Leg Extensions
5 Sets 15,12,12,10,10 reps
Horrible for the knees bro, dont mess with them

Barbell Squat
6 Sets 12,12,10,10,8,6 reps
too much, Do 4 sets of 10

Leg Press
4 Sets 12,10,10,8 reps

Smith Machine Squat
4 Sets 12,10,8,6 reps
If ur already doin squats dont need this, try getting into dead lifts and lunges

Wednesday -rest

Thursday
Standing Military Press
4 Sets 12,10,8,8 reps

Seated Dumbbell Press
4 Sets 10,10,8,8 reps
thats good

Barbell Shrug
4 Sets 15,12,12,10 reps
good

Smith Machine Shrug
3 Sets 12,12,12 reps

Side Lateral Raise
3 sets of 12,10,8 reps

Front Plate Raise
3 Sets of 12,10,8 reps

25,35,45lb plates

Friday
Barbell Curl
4 Sets 12,10,10,8 reps
Honestly overworking the arms, will not grow properly, either do arms on leg days or back days, a day by themselves is too much!

Dumbbell Alternate Bicep Curl
4 Sets 12,10,8,8 reps

Standing Dumbbell Reverse Curl
4 Sets 12,10,10,8 reps

Preacher Curl
3 Sets 12,12,12 reps

Dumbbell One-Arm Triceps Extension
4 Sets 12,10,10,8 reps

Weighted Bench Dip
4 Sets 15,12,12,10 reps

Lying Triceps Press
4 Sets 12,10,10,8 reps

Triceps Pushdown
3 Sets 12,10,10 reps

Saturday
Barbell Deadlift
4 Sets 15,12,10,8 reps

Bent Over Barbell Row
4 Sets 15,12,10,8 reps

One-Arm Dumbbell Row
4 Sets 12,10,10,8 reps

Wide-Grip Lat Pulldown
4 Sets 12,10,10,10 reps

Seated Leg Curl
4 Sets 12,10,10,10 reps

Hack Squat
4 Sets 12,12,10,8 reps

Sunday-rest

IMO for ur size and to bulk up ur routine i think should b

1. All pull exercies
2. All push exercies
3. Legs and abs
4. Rest when needed

A lot of people do a Dbol only cycle, which can be right, but a lot of people neglect there PCT and diet and everything they gain off it, they lose soon as there done taking it, so keep researching this compound, to get the best bang for your buck.

Diet needs a ton of work, there are tons of threads on here on diets, check them out
These are just some of my opinions, im sure a few other guys say something different but read and learn until u finds what works best for u.
Good Luck Bro

 

[beyondgenetics]

Post up your diet a little more specifically, times, how much you eat at that meal etc.

Something like this:

6am: 1 1/2 cups oatmeal, 10 egg whites, 1 yolk
9am: Proteing drink, 35 g protein etc
12 pm: etc you get it

I eat alot of chicken rice and veggies, pbjs, and drink about 3 protein shakes a day. as far as dbol that's what I thought about trying I'm open to other suggestions. I've never tried any of them before so it would e my first cycle ever.


Monday
Barbell Bench Press - Medium Grip
5 Sets 15,12,10,8,6 reps

Incline Dumbbell Press
4 Sets 12,10,8,8 reps

Dumbbell Flyes
4 Sets 10,10,8,8 reps

Machine Bench Press
3 Sets 15,12,10 reps

Butterfly
4 Sets 12,12,12,12 reps

Tuesday
Standing Calf Raises
6 sets of 8-10 reps

Seated Calf Raise
6 sets of 8-10 reps

Leg Extensions
5 Sets 15,12,12,10,10 reps

Barbell Squat
6 Sets 12,12,10,10,8,6 reps

Leg Press
4 Sets 12,10,10,8 reps

Smith Machine Squat
4 Sets 12,10,8,6 reps

Wednesday -rest

Thursday
Standing Military Press
4 Sets 12,10,8,8 reps

Seated Dumbbell Press
4 Sets 10,10,8,8 reps

Barbell Shrug
4 Sets 15,12,12,10 reps

Smith Machine Shrug
3 Sets 12,12,12 reps

Side Lateral Raise
3 sets of 12,10,8 reps

Front Plate Raise
3 Sets of 12,10,8 reps

25,35,45lb plates

Friday
Barbell Curl
4 Sets 12,10,10,8 reps

Dumbbell Alternate Bicep Curl
4 Sets 12,10,8,8 reps

Standing Dumbbell Reverse Curl
4 Sets 12,10,10,8 reps

Preacher Curl
3 Sets 12,12,12 reps

Dumbbell One-Arm Triceps Extension
4 Sets 12,10,10,8 reps

Weighted Bench Dip
4 Sets 15,12,12,10 reps

Lying Triceps Press
4 Sets 12,10,10,8 reps

Triceps Pushdown
3 Sets 12,10,10 reps

Saturday
Barbell Deadlift
4 Sets 15,12,10,8 reps

Bent Over Barbell Row
4 Sets 15,12,10,8 reps

One-Arm Dumbbell Row
4 Sets 12,10,10,8 reps

Wide-Grip Lat Pulldown
4 Sets 12,10,10,10 reps

Seated Leg Curl
4 Sets 12,10,10,10 reps

Hack Squat
4 Sets 12,12,10,8 reps

Sunday-rest

 

[beyondgenetics]

Most of the time when I hear someone say they have a hard time putting on mass or loosing fat etc, diet is the culprit..you may need to add calories or add some different types of foods. Not just chicken, rice and protein drinks

 

[delly86]

due to the nature of my job my diet can be sporadic, there's a place we eat at 3 times a day.

0745: BREAKFAST
4 hard boiled eggs, 4 pieces of bacon, serving of potatos, bowl of cottage cheese, bowl of oatmeal, fruit, bread 4 glasses of milk, this usually puts me at about 1300 calories

1200 LUNCH
chicken or beef, rice, spinach, a salad, 4 glasses milk.

600PM DINNER
roast chicken breast, 1 cup of rice, roast potatoes, a salad. 2 or 3 pieces of bread

900PM
for after work out I'll grill up a chicken breast and drink a protein shake.

 

[RADAR]

due to the nature of my job my diet can be sporadic, there's a place we eat at 3 times a day.

0745: BREAKFAST
4 hard boiled eggs, 4 pieces of bacon, serving of potatos, bowl of cottage cheese, bowl of oatmeal, fruit, bread 4 glasses of milk, this usually puts me at about 1300 calories

1200 LUNCH
chicken or beef, rice, spinach, a salad, 4 glasses milk.

600PM DINNER
roast chicken breast, 1 cup of rice, roast potatoes, a salad. 2 or 3 pieces of bread

900PM
for after work out I'll grill up a chicken breast and drink a protein shake.

Take Nuts & Almonds to your job,before you leave in the morning Have a Tablespoon of Peanut Butter,At break have a small cup full of nuts,they are calorie dense and provide alot of micronutrients and fatty acids.

 

[IceIzNoble]

You may be eating too much at one time, which kinda sucks because your working and don't really have much choice.
Your overworking your arms.
Since the volume is very high (your doing lots of sets) that could be the reason as to why your not gaining, you could defo be overtraining.
15 sets for biceps is ridiculous, esp. when your training back the next day :\.
I'd do 10 minutes focused on my biceps within my back workout (4/5 sets max)
Same thing with triceps, too much. Try working them with shoulders or chest.

IcE

 

[deejleos]

You may be eating too much at one time, which kinda sucks because your working and don't really have much choice.
Your overworking your arms.
Since the volume is very high (your doing lots of sets) that could be the reason as to why your not gaining, you could defo be overtraining.
15 sets for biceps is ridiculous, esp. when your training back the next day :\.
I'd do 10 minutes focused on my biceps within my back workout (4/5 sets max)
Same thing with triceps, too much. Try working them with shoulders or chest.

IcE

agreed

 

[delly86]

thanks for all the advice guys I appreciate it, my job is very physical and it does make sense that I should lay off the sets a bit.

I've been looking into some mass workout programs, anyone have luck with a 5x5 or would y'all reccomend something like

3 sets of 6-8 reps?

 

[deejleos]

thanks for all the advice guys I appreciate it, my job is very physical and it does make sense that I should lay off the sets a bit.

I've been looking into some mass workout programs, anyone have luck with a 5x5 or would y'all reccomend something like

3 sets of 6-8 reps?

3 sets of 10 or 4 sets of 8 will do u just fine.


Sent from my iPhone punk!

 

[tjbr]

Stay away from the smith machine, it's for newbs.

Also dbol is a nice kickstart to a test cycle. People usually run test for their first cycle, and possibly kickstart it with dbol or anavar.

You should try to get your hands on an AI and PCT gear.

PCT gear: Nolvadex and Clomid
AI: Arimidex

Test E @ 500mg weekly (one injection per week) is a great starter cycle.