Routine for Beastdrol/Katadrol cycle

[Self-Inflicted]

Hello everyone. I just completed my first week of my cycle and am loving it, but I wanted to get a check on my routine. I'm trying to get down to 12-10% bodyfat. Here are three pics I took last night for my log i'm going to create later today. Sorry for the bad pictures. Not good at taking them solo and I don't know how to pose. Any advice is appreciated!

Image - TinyPic - Free Image Hosting, Photo Sharing & Video Hosting

Image - TinyPic - Free Image Hosting, Photo Sharing & Video Hosting

Image - TinyPic - Free Image Hosting, Photo Sharing & Video Hosting



Monday
Two Minute Rest between each set and 3 mins between movements

Incline Dumbbell Press 4 x 8
Dumbbell Flys (flat or incline) 4 x 8
Dips 4 x 10
Calves ?
Leg Raises 4 x 20

Tuesday - 40 minute cardio (RUNNING ON THE STREET)
Lat Pulldowns 4 x 12
Wide Grip Rear Pulldowns 4 x 12

Superset - 1 minute rest do it 5 xs
Cable Rows(Think of the trainer) x 8
Single Arm Dumbbell Rows x 8




Wednesday - 40 Minute Cardio AM on the street

Superset Rest 2 mins, do it 4 times
Standing Lateral Raises x 8
Lateral Raises x 8
Dumbbell Upright Rows x 8

Thursday - 40 Min running cardio
Calf Raises - 20x4
Squats 4x8
Deadlift 5x5
Leg Press 4x12
Leg Raises 4x20



Seated Bent Over Lateral Raises 4 x 10
Shrugs 4 x 15

Friday
Bicep Barbell Curls - 4x10
Preacher dumb bell Curl - 4x8
Standing Dumbbell Curl - 4x10
Tricep Cable Pushdowns - 4 x 12
Dips - 4x10
Standing Barbell Extensions - 4x12
skull crushers 4x8
Abs crunches - 20x4

 

[moya]

honestly, im not a fan of bodybuilding routines... im into more of a 5x5 or powerlifting routine...
BUT... if i could have you change one thing it would be to do deadlifts on tuesday with back instead of thursday with legs... it would balance your workload over the week better...

 

[Self-Inflicted]

Good idea. People have mentioned that I should probably go back to starting strength instead of doing this sort of routine. Any thoughts on that? I sort of don't want to go back to starting strength, but if it will benefit me the most I'll suck it up and do it.

 

[moya]

Good idea. People have mentioned that I should probably go back to starting strength instead of doing this sort of routine. Any thoughts on that? I sort of don't want to go back to starting strength, but if it will benefit me the most I'll suck it up and do it.

it will benefeit you.... and if you must, you can probably get away with doing one or two isolation moves at the end of your workouts...

 

[Self-Inflicted]

How do I properly do warmups for starting strength? I think this is one of the things I didn't do right on my first go around. Do I just ramp up in weight with very few reps? Till I get close to my work sets?

 

[moya]

for example... if i were to want to workout with 405, i would do somthing like:
135x8
225x6
315x3
and then go from there... sometimes more and sometimes less but i know my body and can tell if it needs more warmup or if its ready to just do 3 reps with warmup weight...
if you dont 'know' what to use, i would suggest warming up with a few extra reps just to be safe...

 

[Self-Inflicted]

I'm not too worried about what to use to warm up. I'm just not sure if warm ups are specifically important on this program. My main concern is not warming up with something too heavy that effect my working sets. Also I figured since There is only 1 set of deadlifts in the program that I would need a good amount of warm ups.

 

[moya]

i would only do what is necessary then...

 

[Self-Inflicted]

Does this look good? This is what I did yesterday

odays workout

Squat
Warm ups - bar/5 95/3 145/3 165/2 175/1
Work Sets - 195/5 x 3

Bench
Warm ups - bar/10 95/5 145/3 165/3
Work Sets - 170/5 x 3

Deadlift
Warm ups - 145/5 195/3 215/2 (could of warmed up a bit better)
Work Sets - 230/5 x 1

 

[moya]

it works...
good luck with the cycle... keep us updated...
...also, you can add a couple assist moves like dips, pullups etc if you have the energy...

 

[Self-Inflicted]

sounds good. One last question though. I stick with the same weight for the entire week and move up the following week or do I move up as I see fit?

 

[1slow_si]

I add as much weight as possible as often as I can as long as my form doesn't suffer. As far as warming up, I do 3 warm up sets. I take my predicted workout weight and divide it by 4, So if it was 100lbs. I would warm up with 25, 50, 75, and my work set would be 100. I also tried taking my workout weight and dropping it by 15% and that would be my 3rd warm up set. take that # and drop it by 15% and so on. but I seem to lift heavier with the first method. Good luck with it and take lots of pics!
B.

 

[Self-Inflicted]

Sounds good! I'll take pictures every 2 weeks. I currently have a log going but it isn't posted here yet. I log everything(besides water consumption) that goes into my mouth and all my workouts. I'll try and add 5-10lbs to every lift on each workout until I can't finish the sets.