Help me get an exercise program, please

[SteroidsBro]

I'm 5'9 175 pounds, not sure about body fat but I've looked at some pictures and I'd guess it's somewhere between 13 and 18%.

I've always just done a pushing day, pulling day, legs day program, but it seems there are far better programs from what I've read on here. I only really care about strength except I'd like biceps to look great as well as be strong.

2 and a half weeks ago I started my first cycle:

Test E 750mg a week 1-12
Dbol 35mg a day weeks 1-4
HCG 500iu a week from start to end of cycle

Thanks.

 

[Gbro]

Who recommended that as your first cycle? Test only 500 mg a week.

You're not giving much to go on for routine advice. Just read the rough the links and find something that meets your goals.


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[Moab]

13-18% bodyfat is a wide range. If it's 13, you're fine. If not, I'd try to get it down to 14 at least before cycling. The more bodyfat you have, the more your aromitizing compounds are going to convert to estrogen.
Do you have an AI?
Do you have a PCT?

 

[SteroidsBro]

You're not giving much to go on for routine advice.

What other kind of info should I give?

13-18% bodyfat is a wide range. If it's 13, you're fine. If not, I'd try to get it down to 14 at least before cycling. The more bodyfat you have, the more your aromitizing compounds are going to convert to estrogen.
Do you have an AI?
Do you have a PCT?

Dude, whoah, whoooah

 

[ebkallday]

You shouldn't cycle for a few more years. You don't even know your own genetic potential. Cycling gear first a figuring out how to find a lifting routine is senseless and plain old reckless.

 

[big unit]

You started a cycle and you don't even know how to lift? Yikes.

 

[SteroidsBro]

Goddamnit

 

[Demondosage]

I always tell people to do the opposite of what they're used to. So if rep ranges have been 6-10 then turn them up to 15, if theyve been 15 then drop down to 6-10.

If volume has been low then try high, if it's high then drop down to 3 days a week in gym and only a cpl working weight sets per exercise. Plenty of good routines and there is a time and place for most of them, I constantly flip flop between high intensity and low volume and then back to moderate weights and high volume to give my joints some recovery

 

[SteroidsBro]

I've always been more on the high volume side and start heavy after warming up and drop down the weight.

Like on a day where I do everything pushing, its like this:

10 sets flat-bench, starting the first few sets with reps of 2-4, and dropping down where I can get 10+ reps near the 10th set

5 or 6 sets of incline-bench with reps of 4-8

5 sets of dips or weighted dips

5 sets of shoulder press with reps of 4-12

5 sets of skull-crushers or bent-over one-arm dumbbell triceps extensions when no cables available or now that I have a gym 5 sets of cable triceps extensions.

And then 5 to 10 sets of abs

I've always been able to consistently gain naturally, so I'm sure I'm going to see awesome gains on steroids.

Also, circuits are not about the business unless you're trying to get some cardio in with your weight-lifting, right? All these guys at the gym are doing them so often. Not the big ones, though.

And why is burning out not the best way to get strong? I always burn-out and then some every set. Why should I stop this? Thanks.

I have no idea what I'm doing.

 

[Moab]

You're going to to need an AI or SERM to control estrogen on your cycle. If you dont have that, in a worst case, you grow little boobs.
You're going to need certain drugs for Post Cycle Therapy (PCT) or your natural testosterone production will not come back after cycle, and you'll not only lose your gains, but feel like dying also.
If you don't know about that stuff, you should really do more research beforehand.

 

[SteroidsBro]

You're going to to need an AI or SERM to control estrogen on your cycle. If you dont have that, in a worst case, you grow little boobs.
You're going to need certain drugs for Post Cycle Therapy (PCT) or your natural testosterone production will not come back after cycle, and you'll not only lose your gains, but feel like dying also.
If you don't know about that stuff, you should really do more research beforehand.

Thank you, but I know about it. I have a very important question: I've been injecting pecs more than anywhere else, do people not like to inject pecs because they're more likely to get tits compared to injecting anywhere else? I've been on 12.5mg of aromasin per day since day 2 of the cycle.

Wouldn't it make sense that some of the testosterone would convert to estrogen and hit my nips all right there without ever leaving my pecs? I think I'll stop injecting there.

 

[Moab]

Thank you, but I know about it. I have a very important question: I've been injecting pecs more than anywhere else, do people not like to inject pecs because they're more likely to get tits compared to injecting anywhere else? I've been on 12.5mg of aromasin per day since day 2 of the cycle.

Wouldn't it make sense that some of the testosterone would convert to estrogen and hit my nips all right there without ever leaving my pecs? I think I'll stop injecting there.

Wow, I like you bro. You have some balls injecting pecs on your first cycle. It is your first cycle, right?
If you like injecting pecs, have at it bro. The steroids enter your bloodstream and will not migrate to your nips any more or less regardless of where you inject.

 

[SteroidsBro]

I feel like on upper-body pushing-motion-day, when I always start out with flat-bench, then inclined-bench, sometimes incline-dumbbell- press after or instead of inclined-bench, I burn myself out on the inclined that I always do after flat-bench, and that I really burn myself out and am not getting anywhere near as good a workout as I could on the shoulder press, front-lateral-dumbbell-raises, dips, and triceps pull-down that I do after that.

How should I change this? I know not that many guys here do push, pull, legs, so it can't be the best way to train.