Newbie here. Wanting to start a cycle.

[Stryker1992]

Listen to steve and radar

I fully respect and agree with what you are saying but I did heavy squats for years and now my hips are destroyed. I have already had one surgery and need another....

I am not an advocate of free squats at all.....

and FYI

at 140 you look pretty good.

 

[stevesmi]

^^ he doesn't need to do heavy squats. he can do lighter weight squats or deadlifts 10-12 reps.. 3-4 sets.. then use some of the quad machines to really isolate the leg. then he can attack his calves.

looking at the pic its obvious he is one of those guys who works out the legs for like 5 minutes then spends the rest of the day on their upper body.

and yes i agree he has a good foundation in the upper body.. reminds me of how i looked when i was a triathlete. if he starts working his legs he could easily be ready for a first cycle in the next year (although I would like to see him wait 2-3 years)

 

[SouthernLord]

Yes. Prioritize the legs and back.

This doesn't mean doing singles with max weights.

 

[eddie2686]

Alright here's a sample of my routine for the past few weeks.

Monday- Chest/Back/Biceps/Triceps/Upper Abs
Superset #1
Incline Dumbbell Press 3x8-10
Pull-Up to front 3x8-10

Superset #2
Dumbbell Bench Press 3x10-12
Neutral Grip Pull-Ups 3x10-12
Superset #3
Dumbbell Hammer Curls 3x8-10
Overhead Dumbbell Tricep Ext. 3x8-10
Superset#4
Dumbbell Preacher Curl 3x10-12
Triceps Pushdown 3x10-12
Crunches 3x15-20

Tuesday Thighs/Hamstrings/Delts/Calves/Lower Abs
Superset #1
Squats (Wide Stance) 3x8-10
Dumbbell Stiff-Legged Deadlifts 3x8-10

Superset #2
Leg Extensions 3x10-12
Lying Leg Curls 3x10-12

Superset #3
Lateral Raises 3x8-10
Standing Calf Raises 3x8-10

Superset #4
Bent-Over Lateral Raises 3x10-12
Seated Calf Raises 3x10-12
Hanging Leg Raises 3x10-12

Wednesday- 20-30 minutes of cardio

I'll post the other two days on a separate post in a minute, gotta get the kids in bed.

 

[eddie2686]

Thursday- Chest/Back/Biceps/Triceps
Modified Compound Superset #1
Incline Barbell Press 3x 8,6,4
Close-Grip Chins 3x 8,6,4

Modified Compound Superset #2
Chest Dips 3x 8,6,4
Pull-Up to Front (Wide Grip) 3x 8,6,4

Modified Compound Superset #3
E-Z Curls 3x 8,6,4
Close Grip Bench Press 3x 8,6,4

Modified Compound Superset #4
E-Z Preacher Curls 3x 8,6,4
Lying Triceps Extensions 3x 8,6,4

Friday- Thighs/Hamstrings/Delts/Calves
Modified Compound Superset #1
Squats (medium stance) 3x 8,6,4
Lying Leg Curls 3x 8,6,4

Modified Compound Superset #2
Quadriceps Leg Press 3x 8,6,4
Barbell Stiff-Legged Deadlifts 3x 8,6,4

Modified Compound Superset #3
Seated Military Press 3x 8,6,4
Calf Press 3x 8,6,4

Modified Compound Superset #4
Upright Rows 3x 8,6,4
Standing Calf Raises 3x 10,8,6
Lying leg Raises 3x 10,8,6

Saturday- 15-20 minutes of cardio

 

[eddie2686]

As far as a diet goes. I don't really have a set diet right now really, it would go something like this.

Breakfast (after workout) 6:30am(ish):
Protein shake
1 cup oatmeal
8 oz. water

Mid-morning snack 9:30ish:
Protein bar
One serving of yogurt or cottage cheese

Lunch 12:00ish
Leftover dinner, usually chicken and pasta or some sort of casserole with chicken or beef

Afternoon snack 3:00ish
Either tuna fish or another protein bar

Dinner 5:00ish
Chicken and pasta or some sort of casserole with chicken or beef or chicken with brown rice

Evening snack (before bed)
Protein shake

 

[eddie2686]

And I do work out my legs every week. I have been told that I should work squats or leg extensions into my workout every day even if I'm not working legs that day, any thoughts on that?

Thanks for the inputs and the kind words on my upper body, haha.

 

[eddie2686]

Nothing?

 

[B3astmde]

I agree with these guys, I think you should wait and try naturally. I am on my first cycle ( got A LOT of info from this site when I was a member before) I chose to wait and im starting my first cycle and im 215lbs. You really should train for at least 10 years naturally I think and in the mean time read.


Please do your legs, a inch and a half of muscle on each leg is roughly 15lbs.


Squats( I like front)
Deadlifts
Military Press
Bench Press
Barbell curls
Food
Fill in with some iso movements after awhile and you should be good.

 

[stevesmi]

^^^yes

you don't work your legs very much. a picture tells it all. your upper body and lower body are like black and white