On Cycle Routine

[Gawd]

Trying to decide on an On-Cycle routine, anyone got thoughts?

I was thinking either HST or 5x5.
But on juice I'm thinking the 3 days a week wouldn't really be enough.
If I do 5x5, I was thinking maybe do Isolation work on lagging parts on the between days.

For HST I don't think this would really work, at least not with the routine I was working at. Maybe someone has one thats a 5 - 6 day one.

 

[SaiBoT]

Trying to decide on an On-Cycle routine, anyone got thoughts?

I was thinking either HST or 5x5.
But on juice I'm thinking the 3 days a week wouldn't really be enough.
If I do 5x5, I was thinking maybe do Isolation work on lagging parts on the between days.

For HST I don't think this would really work, at least not with the routine I was working at. Maybe someone has one thats a 5 - 6 day one.

Details about your cycle please...

 

[Gawd]

Details about your cycle please...

Still working it out, so far looks like:
1 - 3: Dbol, 30mg ed
1 - 10: Test400, .5cc 2*week
1 - 10: Deca 250mg, .5cc 2*week
8 - 12: Epi-Strong, 3 caps ed

 

[SaiBoT]

Still working it out, so far looks like:
1 - 3: Dbol, 30mg ed
1 - 10: Test400, .5cc 2*week
1 - 10: Deca 250mg, .5cc 2*week
8 - 12: Epi-Strong, 3 caps ed

My experience about cycles it's kinda enough to tell you that Dbol it's not good for your body type, you are an endo and judging by you pics you look kinda prone to gyno... dbol causes water retention and aromatize to estrogen quite easily and so does deca...

On the other end the Dbol dosage it's mild and 3 weeks won't cause that much bloat. Never tried deca myself but equipoise sounds to me as a better choice.

About the routine I would go with something like this:

A 10 days cycle with 3 days working out 2 days off 3 days on 2 days off (listed sets don't include warmups)

Day one legs and calves

QUADS-

Squats-3x 5-8
Leg Press-3 x 5-8
Leg Extensions 9-11

HAMS-
Lying leg curl-3 x5-8
Stiff leggeds-3 x 5-8

CALVES-
Standing calf- 2x 50 reps (rest pause to complete all 50 reps per set with weight that allows 10 reps in a row)

Day 2 Chest Shoulders and Triceps

CHEST
Bench Press-3 x 5-8
Incline Dbell Presses-3 x 5-8
Weighted Dips-3 x failure

SHOULDERS
Military Press-3 x 5-8
One arm Side Laterals -3 x5-8 ( cheating on the positive and slowly on the positive)
Upright rows-3 x 5-8

TRICEPS
Lying Triceps Extenstions-3 x 9-11
Close grip Bench-3 x 9-11

DAY 3 Back biceps Abs forearms

LATS

Deadlift 2x5
Wide grip chins 3x failure
Pendlay Rows 3x5-8

BICEPS
BB curls-3 x 9-11
Db Preacher curls-3 x 9-11

FOREARMS
Reverse BB Curls-3 x 9-11

ABS
Situps-4 x 9-11
Hang leg raises-3 x 9-11

DAY 4-5 OFF TRAINING

DAY 6 QUADS, HAMS, CALVES

QUADS
Front Squats-3 x 9-11
Hack Squats-3x9-11
Lunges 3x9-11

HAMS
Leg curls – 3x 5-8
Good mornings - 3 x 5-8

CALVES
Seated calf raises 2x50 (rest pause with a weight that allows for 10 reps in a row)

DAY 7 Chest Shoulders Triceps

CHEST
Incline Presses-3x 9-11
Db bench-3x9-11
Incline flyes-3 x 9-11

SHOULDERS
DB presses-3 x 9-11
BB FRONT Laterals-3 x 9-11
DB bent Laterals- 3x 9-11
BB Shrugs-4 x 9-11

TRICEPS
Dips 3 x failure
Seated French presses -3 x 9-11
Pushdowns 3x9-11

DAY 8 BACK Biceps abs

Chins - 6 x failure (do all types of grips, one set per grip)
Db rows one arm- 3 x9-11
Seated Cable Rows- 3 x9-11

BICEPS
Barbell Curl 2x9-11
BB Preachers-2x9-11
DB Inclined curl 2x9-11

ABS
Rope Crunches-3 x9-11
Hanging Leg Raises- 3 x9-11

DAY 9-10 off

Then start all over

Exercises listed 9-11 pick a weight that allows 10 reps and complete all sets, if you manage 11 reps increase it.

Exercises listed 5-8 pick a weight that allows 6 reps and complete all sets, if you manage 8 reps increase it.

I actually posted this routine on another thread, it's hgh volume indeed but works and you have a large frame to fill in.

Good luck.

 

[Gawd]

That looks awesome! thanks. Exactly the type of thing I was looking for. Think the 2 days off will be completly necessary or 1 enough?
I just hate my off days, and feel lazy when I have 2 in a row, lol.

About the cycle. I'm not really that concerned about the bloat, getting close to winter anyways, lol. I'll run AI's if need be.
As far as the gyno goes I dont know. There is no hard lumps or anything, I think it might just be fat. I was 380 lbs of fat before so wasn't too odd then.
I'm hoping as I drop my bf below 20 it will be less noticeable.

 

[SaiBoT]

That looks awesome! thanks. Exactly the type of thing I was looking for. Think the 2 days off will be completly necessary or 1 enough?
I just hate my off days, and feel lazy when I have 2 in a row, lol.

About the cycle. I'm not really that concerned about the bloat, getting close to winter anyways, lol. I'll run AI's if need be.
As far as the gyno goes I dont know. There is no hard lumps or anything, I think it might just be fat. I was 380 lbs of fat before so wasn't too odd then.
I'm hoping as I drop my bf below 20 it will be less noticeable.

For recovery it would be better if you went with 2 days off, but if you can handle it try just resting one day only... but it would be too much. Just go to the gym and really work that day's bodyparts to the top and i'm sure you'll need the 2 days off.

Good luck.

 

[timtim]

Still working it out, so far looks like:
1 - 3: Dbol, 30mg ed
1 - 10: Test400, .5cc 2*week
1 - 10: Deca 250mg, .5cc 2*week
8 - 12: Epi-Strong, 3 caps ed

listen to saibot, the man knows his stuff.


as for the cycle, is this your first? if so, 4 compounds is ridiculous. test alone for 10 weeks is all you need. i do 400mg of test a week for my cycles now, and ive done alot of cycles, and that little bit makes a world of difference and i would probably fall into the advanced trainer category. last time i stacked a bunch of shit, i hated the results. just a thought.

 

[C.K.]

One body part every 4 days

Day 1: Chest Back Abs
Day 2: Arms Shoulders
Day 3: Legs/ Cardio
Day 4: Off/ Cardio

REPEAT

 

[moya]

i think 2 days off should be a minnimum... i like what saibot has for your workout... but i am also a fan of squatting just a bit more often... twice every 7 days instead of 10 like his rotation goes...