Thoughts and Opinions Please??

[Matt3402]

So, having posted what is going to be my first cycle the other day; i thought that i would go one step further and put up my intended training routine so that the older and wiser amongst us could give comment on it and make possible ammendments suggestions where appropriate.

My Stats: been training for around 3 years; 32 years old, 5'11.5, currently hovering around 200lbs and with approx 13% BF. My aim for this cycle and routine is to build as much quality lean mass as possible and then to retain as much as possible post cycle.

Cycle: a plain Test E cycle run for 10 weeks.
Week 1: 1000mg
Week 2-10: 250mg every 4 days
Week 13-16: PCT Clomid and Nolvadex

Training: i am planning on using a bastardised version of the 5 x 5 that "Needsize" promoted some time ago.

Day 1: Chest & Tri
Bench Press (incline or flat) - 5x5
Incline Flies 2x10
Decline Press 2x10
Weighted Dips 5x5 (possibly change to close grip press?)
Pushdowns 2x10
Skull Crushers 2 x 10

Day 2: Back & Bi
Deadlifts 5x5
Weighted Pullups 2x10
Barbell Bent Row 2x10
Staright Barbell Curls 5x5
Incline Hammer Curls 2 x10
Preacher Curls 2 x10

Day 3: OFF

Day 4: Shoulders and Forearms
Military Press/Shoulder Press 5x5
Side Lateral Raises 2x10
Upright Rows 2x10
Shrugs 2x10
Wrist Curls 3 x15
Reverse Curls 2 x10

Day 5: Legs
Squats 5x5
SLDL 2 x10
Seated Calf Raises 3x15
Leg Curls 2x10
Leg Press 2x10

Day 6 and & 7 : Off

So, thoughts and comment on the above greatly appreciated. Do you think that this is a complimetary rotuine for the cycle i am on and the goals that i have?

Look forward to hearing from you.

Cheers

 

[layinback]

you'll def put on some mass with the above.

however, i believe there are safer more effective

ways to accomplish your goals.

i would lower the weights and move into the 8 - 10 rep range

for starters.

since it's your first cycle you don't need to pin 250 every four days.

once every 6 or 7 will suffice and minimize sides. front loading with

a gram of test is over the top imho. just start with 250 and end with

250. you will hear the "half life" argument of test e and "keeping

blood levels even and consistent" not relevant when you are

doing a simple 10 week cycle @ 250 \ wk.

 

[RippedCrank]

you'll def put on some mass with the above.

however, i believe there are safer more effective

ways to accomplish your goals.

i would lower the weights and move into the 8 - 10 rep range

for starters.

since it's your first cycle you don't need to pin 250 every four days.

once every 6 or 7 will suffice and minimize sides. front loading with

a gram of test is over the top imho. just start with 250 and end with

250. you will hear the "half life" argument of test e and "keeping

blood levels even and consistent" not relevant when you are

doing a simple 10 week cycle @ 250 \ wk.

Agreed..that was very well said..
week one should not be 1000mg.

 

[Matt3402]

Ok, so cut the front loading and stick with a steady 250 mg per week.

With the weights side of it. do you think keeping the same exercises and then going to maybe 3-4 sets for each, 8-10 reps? or do i need to add some exercises.

The main reason i was goign to try the mentioned rotuine was that i have been using a similiar but with 8-10 reps for the past couple of months so wondered if it was worth trying something a bit different or just sticking to what i know has worked before.

As an aside, i did start a cycle around 12 weeks ago (sus 250 and Deca 100) but had to stop after 6 weeks due to having to go abroad. that was 8 weeks ago and have ensured i have 10 weeks at home so i can give it 100%. Decided to go with straight test this time as i had to give the sus and deca away and couldnt get hold of anymore.

Thanks again for all your input. Although there is a lot of info around, it is great to hear direct answers to questions.

Cheers

Matt

 

[RippedCrank]

Ok, so cut the front loading and stick with a steady 250 mg per week.

With the weights side of it. do you think keeping the same exercises and then going to maybe 3-4 sets for each, 8-10 reps? or do i need to add some exercises.

The main reason i was goign to try the mentioned rotuine was that i have been using a similiar but with 8-10 reps for the past couple of months so wondered if it was worth trying something a bit different or just sticking to what i know has worked before.

As an aside, i did start a cycle around 12 weeks ago (sus 250 and Deca 100) but had to stop after 6 weeks due to having to go abroad. that was 8 weeks ago and have ensured i have 10 weeks at home so i can give it 100%. Decided to go with straight test this time as i had to give the sus and deca away and couldnt get hold of anymore.

Thanks again for all your input. Although there is a lot of info around, it is great to hear direct answers to questions.

Cheers

Matt

well most will say time on , time off..but some will say time on..and double the time off.. im not really sure what to tell you..but ive been tol you change up my routine alot..

 

[goku_kakarot77]

front loading your burnning out AR too quickly

 

[Matt3402]

going to show my newbness now...AR?

 

[goku_kakarot77]

going to show my newbness now...AR?

androgen receptors lol

 

[Matt3402]

i thought that was waht you meant but didnt want to say it and then realise it was something else completely different....honest

 

[layinback]

train with intensity matt. perform 3 different movements per muscle group

4 sets per movement. 15 - 20 reps for lower body 8 - 10 upper body.

start with a compound movement and follow up with 2 isolation

movements. keep it simple and intense. get your macro nutrient ratio

in check. keep educating yourself and don't have blind faith. just

because you read it on ef doesn't mean it's gospel.

feel free to pm me if you need a lil help here and there.

 

[needsize]

train with intensity matt. perform 3 different movements per muscle group

4 sets per movement. 15 - 20 reps for lower body 8 - 10 upper body.

start with a compound movement and follow up with 2 isolation

movements. keep it simple and intense. get your macro nutrient ratio

in check. keep educating yourself and don't have blind faith. just

because you read it on ef doesn't mean it's gospel.

feel free to pm me if you need a lil help here and there.

I agree with most of this, except for the high reps for legs part, I personally found my legs responded best to low rep, heavy weights...you really need to figure out if you are more fast or slow twitch muscle fibres, being mostly fast twitch, I do better with low rep
I also tend to go with 3 exercises for smaller parts like bis or tris, but 4 exercises for bigger ones like back
but its very true that just because you read something doesnt mean its gospel...there are many different ways of getting there

 

[layinback]

you are the man needsize. excellent point concerning muscle fiber type

i'm a true blue ecto and i'm predominantly slow twitch.

good to hear from you bro

 

[needsize]

you are the man needsize. excellent point concerning muscle fiber type

i'm a true blue ecto and i'm predominantly slow twitch.

good to hear from you bro

thanks...
unfortunately you can only find out muscle fibre type through trial and error...
I dont think I have any slow twitch fibres, its funny how fast I crap out when I get to 10 reps or more