Crystal234
New Member
Hey there! Crystal here and I finally started my 1st cycle yesterday. I plan on running it for 10-12 weeks.
Anavar dosage: I'm currently taking 5mg per day, split twice a day, morning and early evening. I plan on bumping up to 10mg per day in a few days if no issues. I may or may not bump up to 15 mg per day toward the last half of my cycle, depending on how my body reacts to it.
I Labmaxed my var yesterday and it looks like it passed. Will post pics in a bit, as they are on my phone.
Stats:
Female
Age: 36
Height: 5'3.5" but we could just round up to 5'4.
Weight: 130
Squats 1RM:
I don't know what my 1RM is for bench or deadlift, as I haven't tried in ages but will find out this week.
History: I did not grow up playing sports, however I was an active kid. Biking, rollerblading and a little bit of track. I first started lifting in my 20's, but got side-tracked with the party life and didn't get serious again until my 30's. I have been spending the last 6 years trying to stay fit and build muscle but had a few set-backs due to a few complicated pregnancies (hyperemesis gravidarum). So, I pretty much started from scratch every single time.
The good: I've been training and eating right pretty consistently for the past two years now, minus a tiny set-back I had 5 months ago.
The bad: I have mild scoliosis and tore my MCL five months ago. As of right now, everything seems good. No knee issues when doing heavy squats and back pain has actually subsided quite a bit since I have built a stronger back. Thank goodness for pull-ups and rows!
Diet will be fairly basic. Doing high protein, high fat, moderate carbs. Aiming for 195g of protein per day. My estimated TDEE is around 1900 and I will be aiming for 2100 per day.
Goals: To gain lean muscle and hope to burn off some visceral fat in the process. I'll be bulking for the first half and either eating at maintenance or at a deficit during the last half of my cycle.
Training: I'm not sure if any of you know who Bret Contreras is, but he is THE glute guru, and I will be following his first program in this link: https://bretcontreras.com/how-to-design-an-optimal-glute-training-program/ with minor additions/adjustments. Will copy and paste the program below as well. It is designed to give the best possible results to build good glutes, but supposedly supposed to be enough for building a nice upper body. I want to take advantage of this anavar cycle and get the best glute gainz but don't want to start falling behind on back, shoulders and tri's. I personally don't think there is enough upper body, so I am adding in a few exercises. Still not sure if this is enough, but I don't want to over-do it and be at the gym 2 hours or more. I only get a 2 hour time limit at the kids daycare in my gym, ha.
Monday
barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 15
goblet squat 3 x 12
heavy kettlebell deadlift 2 x 15
45 degree hyper 2 x 20
band seated hip abduction 2 x 20
incline press 2 x 10
lat pulldown 2 x 10
Tuesday
band hip thrust 3 x 10
walking lunge 2 x 50 (total steps, so 25 per leg)
reverse hyper 3 x 10
lateral band walk 2 x 20
push up 2 x AMRAP
Hammer Strength row 2 x 10
Thursday
barbell hip thrust 3 x 6
Bulgarian split squat 2 x 10
45 degree hyper 2 x 30
pendulum quadruped hip extension 2 x 10
band side lying clam 2 x 20
dumbbell shoulder press 2 x 10
one arm row 2 x 10
Friday
double band hip thrust 3 x 20 (band around knees and band over the hips)
Cybex leg press 3 x 10
American deadlift 2 x 8
band standing hip abduction 2 x 20
dumbbell bench press 2 x 10
inverted row 2 x 10
Minor adjustments I will be making to the program above-
Monday: Replacing goblet squats with barbell squats and adding in pull-ups.
Tuesday: Adding in body weight dips and face-pulls.
Thursday: Replacing Bulgarian split squat with barbell squats
Friday: Replacing American deadlift with RDL's.
Feedback?
Day 1 (Yesterday)
Took 5mg, split half in the morning and other half in the early evening. Did not get a workout in as I just came back from being on the road for 16 hours and didn't arrive until 5a.m. Needless to say, I felt like shit all day long, lol. No sides, just extremely thirsty.
Day 2
Same dosage. Got good sleep last night and felt sooo much better this morning.
Training:
barbell back squats
warmup 45lbs, 2x15
95lbs. 2x10
barbell hip thrust pyramid
135lbs. 1 x 10
155lbs. 1 x 8
166lbs. 1 x 6
135lbs. 1 x 15
kettbell deadlifts
70lbs. 2x15
45 degree hyper
15lbs. 2x20
seated hip abduction machine
I superset between standing slightly with butt a few inches off the seat while holding onto machine in front and seated-
155lbs. 1x20 standing
155lbs. 1x15 seated
155lbs. 1x20 standing
155lbs. 1x15 seated
I ran out of time at the gym and had to finish the rest of my workout at home.
dead hang pullups
1x5
1x3
1x2
1x2
pushups
3x15
I felt good during my lifts but have to get used to such a high volume. I may alternate some squat days and go heavy with low reps, but that may defeat the point of the program. I'm torn because I love to do heavy squats.
Felt slightly nauseated toward the end of my workout. Still very thirsty and pounding that H2O! I noticed that the var is currently suppressing my appetite a bit, as I couldn't get myself to finish my big post-workout meal. Any other day, I would've crushed it!
If any of you have any advice or suggestions, I'd really appreciate it. This is all so new for me but I am excited for this new journey and hope my log will be able to help other females who are looking into the same thing. Glad to have found Meso. It's definitely a wealth-of information and I hope to be able to give back all that I have received, plus more.
Anavar dosage: I'm currently taking 5mg per day, split twice a day, morning and early evening. I plan on bumping up to 10mg per day in a few days if no issues. I may or may not bump up to 15 mg per day toward the last half of my cycle, depending on how my body reacts to it.
I Labmaxed my var yesterday and it looks like it passed. Will post pics in a bit, as they are on my phone.
Stats:
Female
Age: 36
Height: 5'3.5" but we could just round up to 5'4.
Weight: 130
Squats 1RM:
I don't know what my 1RM is for bench or deadlift, as I haven't tried in ages but will find out this week.
History: I did not grow up playing sports, however I was an active kid. Biking, rollerblading and a little bit of track. I first started lifting in my 20's, but got side-tracked with the party life and didn't get serious again until my 30's. I have been spending the last 6 years trying to stay fit and build muscle but had a few set-backs due to a few complicated pregnancies (hyperemesis gravidarum). So, I pretty much started from scratch every single time.
The good: I've been training and eating right pretty consistently for the past two years now, minus a tiny set-back I had 5 months ago.
The bad: I have mild scoliosis and tore my MCL five months ago. As of right now, everything seems good. No knee issues when doing heavy squats and back pain has actually subsided quite a bit since I have built a stronger back. Thank goodness for pull-ups and rows!
Diet will be fairly basic. Doing high protein, high fat, moderate carbs. Aiming for 195g of protein per day. My estimated TDEE is around 1900 and I will be aiming for 2100 per day.
Goals: To gain lean muscle and hope to burn off some visceral fat in the process. I'll be bulking for the first half and either eating at maintenance or at a deficit during the last half of my cycle.
Training: I'm not sure if any of you know who Bret Contreras is, but he is THE glute guru, and I will be following his first program in this link: https://bretcontreras.com/how-to-design-an-optimal-glute-training-program/ with minor additions/adjustments. Will copy and paste the program below as well. It is designed to give the best possible results to build good glutes, but supposedly supposed to be enough for building a nice upper body. I want to take advantage of this anavar cycle and get the best glute gainz but don't want to start falling behind on back, shoulders and tri's. I personally don't think there is enough upper body, so I am adding in a few exercises. Still not sure if this is enough, but I don't want to over-do it and be at the gym 2 hours or more. I only get a 2 hour time limit at the kids daycare in my gym, ha.
Monday
barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 15
goblet squat 3 x 12
heavy kettlebell deadlift 2 x 15
45 degree hyper 2 x 20
band seated hip abduction 2 x 20
incline press 2 x 10
lat pulldown 2 x 10
Tuesday
band hip thrust 3 x 10
walking lunge 2 x 50 (total steps, so 25 per leg)
reverse hyper 3 x 10
lateral band walk 2 x 20
push up 2 x AMRAP
Hammer Strength row 2 x 10
Thursday
barbell hip thrust 3 x 6
Bulgarian split squat 2 x 10
45 degree hyper 2 x 30
pendulum quadruped hip extension 2 x 10
band side lying clam 2 x 20
dumbbell shoulder press 2 x 10
one arm row 2 x 10
Friday
double band hip thrust 3 x 20 (band around knees and band over the hips)
Cybex leg press 3 x 10
American deadlift 2 x 8
band standing hip abduction 2 x 20
dumbbell bench press 2 x 10
inverted row 2 x 10
Minor adjustments I will be making to the program above-
Monday: Replacing goblet squats with barbell squats and adding in pull-ups.
Tuesday: Adding in body weight dips and face-pulls.
Thursday: Replacing Bulgarian split squat with barbell squats
Friday: Replacing American deadlift with RDL's.
Feedback?
Day 1 (Yesterday)
Took 5mg, split half in the morning and other half in the early evening. Did not get a workout in as I just came back from being on the road for 16 hours and didn't arrive until 5a.m. Needless to say, I felt like shit all day long, lol. No sides, just extremely thirsty.
Day 2
Same dosage. Got good sleep last night and felt sooo much better this morning.
Training:
barbell back squats
warmup 45lbs, 2x15
95lbs. 2x10
barbell hip thrust pyramid
135lbs. 1 x 10
155lbs. 1 x 8
166lbs. 1 x 6
135lbs. 1 x 15
kettbell deadlifts
70lbs. 2x15
45 degree hyper
15lbs. 2x20
seated hip abduction machine
I superset between standing slightly with butt a few inches off the seat while holding onto machine in front and seated-
155lbs. 1x20 standing
155lbs. 1x15 seated
155lbs. 1x20 standing
155lbs. 1x15 seated
I ran out of time at the gym and had to finish the rest of my workout at home.
dead hang pullups
1x5
1x3
1x2
1x2
pushups
3x15
I felt good during my lifts but have to get used to such a high volume. I may alternate some squat days and go heavy with low reps, but that may defeat the point of the program. I'm torn because I love to do heavy squats.
Felt slightly nauseated toward the end of my workout. Still very thirsty and pounding that H2O! I noticed that the var is currently suppressing my appetite a bit, as I couldn't get myself to finish my big post-workout meal. Any other day, I would've crushed it!If any of you have any advice or suggestions, I'd really appreciate it. This is all so new for me but I am excited for this new journey and hope my log will be able to help other females who are looking into the same thing. Glad to have found Meso. It's definitely a wealth-of information and I hope to be able to give back all that I have received, plus more.
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