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SPORT SCIENTIST
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Just finished a similar cycle myself :
week 1-4: 30mg dbol/day
week 1-10: 250mg sust e3d
week 1-10: 200mg decca e3d
I'd suggest that you do the decca e3d in combination with the sust, as it can allieviate the sust burn. Either frontload the sust at 1000mg (250 eod) or kickstart your cycle with dbol - prefer this as I get awesome results from dbol.
I went from 206lb to 235lbs!
As for training, I trained like an animal (followed a variation of Russian powerlifter Vitaly Popenkov's routine, with some olympic lifting and bodybuilding training for arms)
As a base philosophy for each basic exercise (lots of deadlifts, stiff deadlifts, bench presses, squats, front squats, clean and jerks, jerks) Try:
50% 1rm x5
60% 1rm x5
65% 1rm x4
70% 1rm x4
75% 1rm x3
80% 1rm x3
85% 1rm x2
90% 1rm x2
95% 1rm x1
100% 1rmx1
In addition to this I did 5x5 on squat and press, incline bench, weighted dips, bent over rows, bottom position bench press (hold for 2 seconds on chest before pressing)
also did static contraction bench presses (lower the weight until it is just above the sternum, but not touching the chest and count up to 5 Misissipi. Do not lock out, holding the weight for 2 Misissipi before lowering for another 5 Missisipi)- did it for 5x5 - This is tough!
At the end of my back routine, I did negative chin ups for 1 rep - EXPLOSIVE UP (from a hanging position), SUPER, SUPER SLOW DOWN) - alternated this with weighted cruches for a total of 20 singles as described.
Personal gripe: How many idiots do you see doing loads of chin ups and using loads of body English and momentum
For arms, I did single bicep curls and close grip benches (alternately) working up from low weight to a max.
This was followed by going to failure on bicep curls, dips, dumbell curls and single arm tricep presses - choose a weight you can get 10 reps to failure - rest only 1 minute, go again - stop when reps fall below 6
Finish off alternating 10 reps of very light weight machine curls with 3 reps of plyometric jumping press ups with a clap (kill the tris when you catch)
- continue until you can't do any more.
I HAVE NEVER HAD SUCH A PUMP IN ALL MY YEARS OF BODYBUILDING!
If you have never tried olympic lifting - get someone to teach you proper technique and go for it. Since I've added front squats, clean and jerks and jerks to my routine, my strenght has gone through the roof.
I also did tons of forearm and calf work - this was mostly done between sets (calves) and at the end of workouts (forearms)
workouts for forearms included weight plate holds (try to hold a plate with our fingers and thumb for 1 minute - increase weight once this is achieved) and chin up bar holds - hang from the chin up bar for as long as possible -= go for a record every time (PAIN!)
Hope this helps. Good luck
week 1-4: 30mg dbol/day
week 1-10: 250mg sust e3d
week 1-10: 200mg decca e3d
I'd suggest that you do the decca e3d in combination with the sust, as it can allieviate the sust burn. Either frontload the sust at 1000mg (250 eod) or kickstart your cycle with dbol - prefer this as I get awesome results from dbol.
I went from 206lb to 235lbs!
As for training, I trained like an animal (followed a variation of Russian powerlifter Vitaly Popenkov's routine, with some olympic lifting and bodybuilding training for arms)
As a base philosophy for each basic exercise (lots of deadlifts, stiff deadlifts, bench presses, squats, front squats, clean and jerks, jerks) Try:
50% 1rm x5
60% 1rm x5
65% 1rm x4
70% 1rm x4
75% 1rm x3
80% 1rm x3
85% 1rm x2
90% 1rm x2
95% 1rm x1
100% 1rmx1
In addition to this I did 5x5 on squat and press, incline bench, weighted dips, bent over rows, bottom position bench press (hold for 2 seconds on chest before pressing)
also did static contraction bench presses (lower the weight until it is just above the sternum, but not touching the chest and count up to 5 Misissipi. Do not lock out, holding the weight for 2 Misissipi before lowering for another 5 Missisipi)- did it for 5x5 - This is tough!
At the end of my back routine, I did negative chin ups for 1 rep - EXPLOSIVE UP (from a hanging position), SUPER, SUPER SLOW DOWN) - alternated this with weighted cruches for a total of 20 singles as described.
Personal gripe: How many idiots do you see doing loads of chin ups and using loads of body English and momentum
For arms, I did single bicep curls and close grip benches (alternately) working up from low weight to a max.
This was followed by going to failure on bicep curls, dips, dumbell curls and single arm tricep presses - choose a weight you can get 10 reps to failure - rest only 1 minute, go again - stop when reps fall below 6
Finish off alternating 10 reps of very light weight machine curls with 3 reps of plyometric jumping press ups with a clap (kill the tris when you catch)
- continue until you can't do any more.
I HAVE NEVER HAD SUCH A PUMP IN ALL MY YEARS OF BODYBUILDING!
If you have never tried olympic lifting - get someone to teach you proper technique and go for it. Since I've added front squats, clean and jerks and jerks to my routine, my strenght has gone through the roof.
I also did tons of forearm and calf work - this was mostly done between sets (calves) and at the end of workouts (forearms)
workouts for forearms included weight plate holds (try to hold a plate with our fingers and thumb for 1 minute - increase weight once this is achieved) and chin up bar holds - hang from the chin up bar for as long as possible -= go for a record every time (PAIN!)
Hope this helps. Good luck
