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Hello guys
I have lurked here for while now and just decided to say hello and see if anyone wants to tear apart my plan for the next 21 weeks.
Stats:
Age-28
Weight-225lbs
Height-6'2"
Calves-18"
Neck-18.5"
Fat-approx 16%
Rest-feel free to imagine.
History:
Thru college i worked out 3x per week in the morning with the ROTC (yeah i know)crew which means alot of running and calisthenics and then 3-4x per week in the evenings with wieghts doin alot of powerlifting/heavy work. I tended to run 245lbs at this time. During this time, i was almost always in a mild state of overtraining and sore. Turns out that i am a type 2 diabetic so healing was even slower than normal.
After, i continued to work out but work interefered and i ended up working out at the local YMCA, UGH. I did manage to gain some decent muscle weight and heal better with metformin though. About 2 years later, i moved and lost acces to those facilities. As of now, i have had a 8 month layoff leading to my current pathetic state.
SO, i bought a power rack, bench, weights, etc.
Plan:
Weeks 1-8
Workout- Full Body 3x per weeks to acclimitize my self again. Will not overtrain as volume will remain low and increase slowly with work sets in the 5-12 rep range.
Monday:
Squats
Straight Leg Deads
Bench
Chins
Ab and Calf work
Wednesday:
Sumo Dealifts to work adductors.
Incline Bench
Miltiary Press
Bentover Rows
Ab work
Friday:
same as Monday
Diet- Low Carb getting less than 20 grams of carbs per day except for Workout days where i will have a shake with approx 20 gram of dextrose in lots of protein. Weekends will be "cheat days" or refeeding whichever you like to call it.
Weeks 9-17
Workout- Switching to a slightly different approach with
Monday: Push Routine with high weight and low rep but also including 20 rep squats.
Wednesday: Pull Routine with high weight and low rep also including 5x5 Deads.
Friday: Full body using lower weight (about 70% of max) and doing 2 sets of 30 reps of the following
Squats
Bench
Bent Rows
Chins
I actually respond well to this kind of routine and grow naturally.
Diet- Nearly the same as above except all macro nutrients and carbs increase to support growth. Carbs will remain at about 30-50 grams per feeding so as not to upset my blood sugar profiles though. God i wish i could eat like some of you guys.
Supplement- Tren 75mg EOD and Cyp 250 mg every 4 days (or every other Tren shot). Using well known half lifes i have figured out my doses over time in the following graph. (Bromo, Clomid, etc already on hand or ordered)
Cycle Graph
Weeks 18-21
Keep up with above diet and workout and add in ancilliaries to fix my T levels: Clomid, etc.
So, any easy improvements?
I have lurked here for while now and just decided to say hello and see if anyone wants to tear apart my plan for the next 21 weeks.
Stats:
Age-28
Weight-225lbs
Height-6'2"
Calves-18"
Neck-18.5"
Fat-approx 16%
Rest-feel free to imagine.
History:
Thru college i worked out 3x per week in the morning with the ROTC (yeah i know)crew which means alot of running and calisthenics and then 3-4x per week in the evenings with wieghts doin alot of powerlifting/heavy work. I tended to run 245lbs at this time. During this time, i was almost always in a mild state of overtraining and sore. Turns out that i am a type 2 diabetic so healing was even slower than normal.
After, i continued to work out but work interefered and i ended up working out at the local YMCA, UGH. I did manage to gain some decent muscle weight and heal better with metformin though. About 2 years later, i moved and lost acces to those facilities. As of now, i have had a 8 month layoff leading to my current pathetic state.
SO, i bought a power rack, bench, weights, etc.
Plan:
Weeks 1-8
Workout- Full Body 3x per weeks to acclimitize my self again. Will not overtrain as volume will remain low and increase slowly with work sets in the 5-12 rep range.
Monday:
Squats
Straight Leg Deads
Bench
Chins
Ab and Calf work
Wednesday:
Sumo Dealifts to work adductors.
Incline Bench
Miltiary Press
Bentover Rows
Ab work
Friday:
same as Monday
Diet- Low Carb getting less than 20 grams of carbs per day except for Workout days where i will have a shake with approx 20 gram of dextrose in lots of protein. Weekends will be "cheat days" or refeeding whichever you like to call it.
Weeks 9-17
Workout- Switching to a slightly different approach with
Monday: Push Routine with high weight and low rep but also including 20 rep squats.
Wednesday: Pull Routine with high weight and low rep also including 5x5 Deads.
Friday: Full body using lower weight (about 70% of max) and doing 2 sets of 30 reps of the following
Squats
Bench
Bent Rows
Chins
I actually respond well to this kind of routine and grow naturally.
Diet- Nearly the same as above except all macro nutrients and carbs increase to support growth. Carbs will remain at about 30-50 grams per feeding so as not to upset my blood sugar profiles though. God i wish i could eat like some of you guys.
Supplement- Tren 75mg EOD and Cyp 250 mg every 4 days (or every other Tren shot). Using well known half lifes i have figured out my doses over time in the following graph. (Bromo, Clomid, etc already on hand or ordered)
Cycle Graph
Weeks 18-21
Keep up with above diet and workout and add in ancilliaries to fix my T levels: Clomid, etc.
So, any easy improvements?
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