This will be my 60-80 day 5x5 plan

[MrRTTB]

Look at this and please gimme some advice, do adjustments and so on. I'm on GEAR btw..I have this shit with my back, look below..

Day 1 Back, Triceps
Day 2 Chest, Biceps
Day 3: Off
Day 4: Hams, Calfs
Day 5: Shoulders
Day 6: Quads, Abs
Day 7: Off

Day 1(PROBLEM; When on gear I can not do deads first because of the backpains I get from it, I have to do this last):

Chins 2 sets 8-10reps
DB or BB rows 8-10
Deads 5x5
Narrow grip bench 5x5
Dips 2 sets 8-10
Sculls 2 sets 8-10

Day 2:

Benchpress 5 x 5(next time DB press)
Incline DB press 2 sets 8-10
Flyes or decline smith press 8-10(shift from toime to time)
Bicepscurls 5x5
Scottcurl 8-10
Concentration curls 8-10

Day 3: OFF

Day 4: Hams(same problem with lower back, therefor I do SLDL last)

Legcurls(2 legs) 5x5
one legcurls 2sets 8-10
SLDL 2 sets 8-10
Calfraise in legpress
8-10 2 sets
seated calfraise
8-10 2 sets

Day 5:

Military press in front(DB or BB) 5 x 5
One arm side lateral raise 8-10 2 sets
seated rear lateral raise 2 sets 8-10

Day 6:

Legpress 5x5
squats to the floor 8-10 - 2 sets
legextensions 2 sets 8-10reps
Crunches weighted max reps 5 sets
Hanging hip raise 2 sets max

 

[JKurz1]

stats? Diet regimine?? Gear?

 

[MrRTTB]

215lb
6"
EQ 400mg EW(8:th week)
Test 750mg EW(Just bumped from 500mg 10:th week)
dbol 20mg ED

Diet BULK, Clean, protein 1.7g per lb(bump it to 2-2.2 3 days per week). Cycles the carbs and protein

 

[Lord_Suston]

I see a few majow problem in the workout
A) tirs the day before chest is a no no
B)leg press uses the hamstrings and so do squats, just put upper thigh on one day
C) by combining legs you can do a good shoulder woirkout with traps

plus to be honest you are using a lot of gear, Some how I think you could have reached where you are naturally before saucing up

 

[MrRTTB]

1: I've changed it a bit
2: What? The hamstrings are on one separete day as well as the
3: There is a reason why I do not do legs all together. The stress on the lower back is to big when I do both hamstrings and quads the same day, the session are also to long.

I do not beleeve the doses I use are a lot, please comment the workout and not the gear. They are all UG and I know they are underdosed, that ois why I ppicked to bump the doses. Sure I might have been able to reach the goals naturally, but I didn't. Nothing to do about that now is there.

Sunday: Back, forearms
Monday: OFF
Tuesday: Chest, Biceps
Wednsday: Hamstrings
Thu: OFF
Fri: Shoulders, triceps
Sat: Quads
Sun Off
Mon: start over..(sunday will be monday..)

 

[Lord_Suston]

maybe you don't understand biomechanics but while doing squats you recruit the hamstring and especially on the leg press since the downward motion of the femur and tibia are statically stabilized by the hamstrings.

the leg workout won't be too long, squat 5x5 leg ext 3x8 and SLDL or GHR 3x8, 11 sets should be about 22-33 minutes.

but if you break it up try different excercises for hams and quads, such as GHR, SLDL of blocks, ham curls, and short sprints.

For quads, hack squat with feet out in front, front squats to minimize ham work, and leg ext.

You put you gear and diet on there for an honest critique, if you don't want one then don't ask. Good luck. I will not post again on your gear dosage

 

[MrRTTB]

sorry for beeing rude bro. I'll explain it again for ya. This is the trainingsection and I put the gear up in my post for you to see I might be able to recovery quicker. If I needed aresponse on the gear I wpould post it on the gear section.

The thing is this. I can do bout 2 sets SLDL then I have to go home becuase of the backpain. I therefor do SLDL last in the workout. Same thing with Squats. The stress on the lowerback is massive right now as I'm on gear, always been like this and probably always will. That is why I do legs separate and do the heavy movement like SLDL and Squat last. This has worked very nicely. It's not like I need to do more lower back movements becaus eI have a very strong lower back,well developed. I did 5 reps on 512lb before stepping on this cycle, at a Bodyweight of 205lb.

I weight 215 at 9.5%bf right now, messured last night. I go to a doc every 4:th week to chech liver, kidneys and so on(blood tests). The dose is lower than most people with my weight and strength are using, a lot lower. But I do not think gear do more than maybe 10% of the massgains so I like to keep them around 750mg test per week max, 400mg EQ max per week and dbol max 4 per day(devided in 8 small doses, 2.5mg each time). I eat around the clock, and everytime I take a piss during the night I take 30g protein(2-3 times per night).

 

[Debaser]

Sounds like you need to see a chiro and/or ART specialist for your back, not juicing up (ridiculously prematurely, I might add) and lifting heavy beyond your natural means. You could easily injure your back terribly.

 

[Lord_Suston]

A) you need to look at the back problem, most likely a hypermobile joint at L1 and T12, or a slight fixation or restriction at the SI joint or L5. IF you can SLDL 512 for 5 then you are one strong mofo, Then why don't you try for less poundages to see how you back takes it

 

[MrRTTB]

512 was for my deadlift hehe, sorry. The backproblem is from the pumps I get when I'm on gear, I do not have this while off. It doesn't bother me at all except when I do heavy Squats, SLDL or deadlifts, that is why I do them last in my program. Well I will try the program out now. I like the 5 x 5 ( 1 movement 5x5, then 2-3 movements each 2sets each 8-10reps)as It seems to work both types of musclefibres.

 

[Lord_Suston]

512 was for my deadlift hehe, sorry. The backproblem is from the pumps I get when I'm on gear, I do not have this while off. It doesn't bother me at all except when I do heavy Squats, SLDL or deadlifts, that is why I do them last in my program. Well I will try the program out now. I like the 5 x 5 ( 1 movement 5x5, then 2-3 movements each 2sets each 8-10reps)as It seems to work both types of musclefibres.

if it is the pump that hinders you try doing abs in between sets with calf raises to shunt away the blood