Proper Training While on Test

[windsortrade]

Hello this is my first post on elite fitness and any help would be appreciated. I just started my first cycle and i am going to be doing test prop only for 12 weeks at 100mg EOD (might change that to 10 weeks at 150 mg EOD if no major sides persist in a week or so). My question is what two workout plans do i have here would benifit me the most.

This is what i am doing now

Note that I do 15 minutes HITT Cardio Everyday. Every Monday, Wednesday, Friday I do my abs. This is all done at home because I have a treadmill and an Decline ab machine available to me.

Workout Regime:
Monday- Chest (8 excercises) Forearms (3 Excercises)
Tuesday- Bicep (5 Excercises) Tricep (5 Excercises)
Wednesday- Back (9 Excercises)
Thursday- Shoulders (6 Excercises) Traps (3 Excercises)
Friday- Legs (7 Exercises)
Saturday- Rest
Sunday- Rest

Each excercise has 3 sets at the 6-10 rep range and is always taken until failure. I love going to the gym and dont miss days so this schedule has worked perfect for me. Each session takes approximatly 1 hour and no more then 1-1.15 hours.

Here is the proposed workout plan:

I would workout EOD. Thus workouts would be on injection days ( I find that workout on injection days gets my blood flowing and drasticly reduced my prop pain). Thus I have a 4 day split that that makes me have an 8 day week by my calender, and every body part is hit directly 10 days apart from its last excercise.

Day 1- Chest (5 Excercises) Bicep (5 Excercises)
In Between Day- HITT CARDIO/ABS
Day 2- Back (7 Excercises) Forearms (3 Excercises)
In Between Day- HITT CARDIO/ABS
Day 3- Shoulders (5 Excercises) Triceps (5 Excercises)
In Between Day- HITT CARDIO/ABS
Day 4- Legs (7 Excercises) Traps (3 Excercises)
In Between Day- HITT CARDIO/ABS
- REPEAT from day 1

I am wondering if the second would be more benificial to me because I am giving my body more rest to recouperate. Here are my stats and my diet also. Im 5'11, 185 average build/ maybe a little stocky looking.

My diet is me eating 6-7 meals a day usually at a 1:1 ratio of carbs verse protien and low fat. So on a given day this is my nutrition intake:

- Protien: 250grams -300grams
- Carbs: 200-300 grams I usually eat a little less carbs late at night especially at my nightcap meal which is just pure egg whites for long lasting protien through my sleep.
- Fat- unsure but it should be low because I grill/bbq my food or bake it and when i do use oil its pam. Most of my fats are omega three fats so they are healthy for me.

Supps - Whey Protien , Multi Vitamin , Fish Oil

Any help would be appreciated because I am looking to grow the most effectivly and want peoples opinions on which way is best for me to do that in their opinion. One last note I have been seeing slow and consistent results from this workout and diet so i know it works i just want to know if the other one might be more effective.

Thanks in advance....

 

[bblazer]

1) Eat everything you can

2) Focus on large compound exercises

3) Lift heavy

B-

 

[windsortrade]

Thanks blazer for the quick reply.

1) I eat alot and I stay clean for the most part
2) I do mostly use compound excercises.
3) Is their any other way to lift

But my real question you didn't answer. Out of the two excercise plans which one do you believe should give me better gains, and give my muscles proper rest.

 

[moya]

1) Eat everything you can

2) Focus on large compound exercises

3) Lift heavy

B-

i vote for this ^^^

 

[sweed]

I vote for The Omega Project training!

 

[bblazer]

Thanks blazer for the quick reply.

1) I eat alot and I stay clean for the most part
2) I do mostly use compound excercises.
3) Is their any other way to lift

But my real question you didn't answer. Out of the two excercise plans which one do you believe should give me better gains, and give my muscles proper rest.

Well, if I'm forced to pick between the two #1. In #2 you never really do rest do you?

B-