PaulHeyman
Well-known Member
Sup fellas,
After a long time, finally taking the "plunge" and running a cycle. I started working out in my bedroom in grade school doing pushups and sit ups and started going to the gym with my dad in the 7th grade. Dad was 5'9 and 225 with abs in him prime, so always grew up wanting to be muscular and look good.
Life is finally in the right spot for me to move forward with gear and be serious in every aspect. I've been going to the gym since I was a middle schooler and been taking things seriously with training/diet/etc since college.
Right now I'm 29, 6'1 about 185lbs lean. I enjoy walking around with abs year round and when I'm at the gym with a good pump some people tease me that I'm on gear already. The best compliment a natty can get haha well let's get to the good shit.
CYCLE:
1-12 weeks - 500mg test E per week, pinned 2x/week
14-16 - Nothing. Eat hard and train hard
17-20 - PCT = Clomid 100/100/50/50 and Nolva 60/40/40/20
Aromasin on stand by if needed.
HCG and bac if I decide to use it. Still unsure on doing HCG throughout (do have enough) or just usage during PCT. Would love any input here especially.
Pre-cycle BLOODS:
Total T = 617
Free Test = 80.5
Estradiol = 20
SHBG = 46.7
TRAINING: Used to do P/P/L, then been doing a bro-split for a while. Now been doing a modified U/L 5-day routine since January and loving it. Sore everyday, awesome pumps, noticeable progress, and getting compliments
Day1: Chest/Back/Shoulders
Nautilus incline machine: 3x8-12
Weighted Pull ups: 2x8-10, 1 set BW
Life fitness flat chest press: 3x12-15
T-Bar Row: 3x12-15
Full ROM delt raise: 3x10-20 myo reps
Y-Raise: 3x10-20 myo reps
Day2: Legs/Arms
Lying Leg Curl: 3x0-20 myo rep
Leg Extension: 3x10-20 myo rep
Single leg press 3x12-15
Hack Squat: 2x8-12
Seated Calves: 4 sets to failure (2 sec stretch)
Seated DB Curl: 3x10-20 myo rep
Cable EZ bar curl SS Tricep extension: 3xfailure
Day3: Chest/Back/Shoulders
Neutral Grip Chest Press: 3x10-12
Hammer Strength Low Row: 3x12-15
Weighted Dips: 2x10-12
Neutral grip Pull Down: 3x10-20 myo rep
45 degree lat raise SS DB uprights: 3x10-20 myo
Facepull: 3 sets to failure
Day4: Legs/Arms
Seated Leg Curl: 3x10-20 myo reps
Leg Press: 3x8-10
Smith Squat: 2x8-12
Standing calves: 4xfailure
BB curl: 3x10-20 myo
Tricep Pushdown: 3x1-20 myo
Incline Curl: 3x12-15
Day5: Chest/Back/Shoulders
Pec Deck: 3x12-15
Cable Row: 3x12-15
Hammer Strength Chest press: 3x12-15
Reverse Grip Pull down: 3x10-12
Cable side delts: 3xfailure
Machine side delts: 3xfailure
Abs thrown in 2-3 days a week and cardio 3 days/week.
DIET: Got some guidance from an old school local BB. He started competing in the 80s and got his masters pro card about 20 years ago. Pretty old school and boring but I like it.
Meal 1:
80g oats
3 whole eggs
3 egg whites
Fruit
Meal 2:
8oz Chicken
10oz Sweet potato
green veg
Meal 3:
150g chicken or 10oz white fish
12oz Sweet potato
green veg
Pre w/o:
1 apple and 10mgs cialis 8===D
Post w/o:
2 scoops whey
Meal 4:
8oz chicken
440g Rice
1 tbsp olive oil
salad w/ some lite dressing
Meal 5:
80g oats
3 whole eggs
3 egg whites
Plan is to keep training the same and continue to progress gym numbers. Plan with diet is to do what BigTomJ suggested in a different thread of starting by adding 50-100g carbs around your training and titrate up based on results.
First pin next week, will get some final natty pics up for this as well. Feel free to roast me. All critique and criticism is encouraged
After a long time, finally taking the "plunge" and running a cycle. I started working out in my bedroom in grade school doing pushups and sit ups and started going to the gym with my dad in the 7th grade. Dad was 5'9 and 225 with abs in him prime, so always grew up wanting to be muscular and look good.
Life is finally in the right spot for me to move forward with gear and be serious in every aspect. I've been going to the gym since I was a middle schooler and been taking things seriously with training/diet/etc since college.
Right now I'm 29, 6'1 about 185lbs lean. I enjoy walking around with abs year round and when I'm at the gym with a good pump some people tease me that I'm on gear already. The best compliment a natty can get haha well let's get to the good shit.
CYCLE:
1-12 weeks - 500mg test E per week, pinned 2x/week
14-16 - Nothing. Eat hard and train hard
17-20 - PCT = Clomid 100/100/50/50 and Nolva 60/40/40/20
Aromasin on stand by if needed.
HCG and bac if I decide to use it. Still unsure on doing HCG throughout (do have enough) or just usage during PCT. Would love any input here especially.
Pre-cycle BLOODS:
Total T = 617
Free Test = 80.5
Estradiol = 20
SHBG = 46.7
TRAINING: Used to do P/P/L, then been doing a bro-split for a while. Now been doing a modified U/L 5-day routine since January and loving it. Sore everyday, awesome pumps, noticeable progress, and getting compliments
Day1: Chest/Back/Shoulders
Nautilus incline machine: 3x8-12
Weighted Pull ups: 2x8-10, 1 set BW
Life fitness flat chest press: 3x12-15
T-Bar Row: 3x12-15
Full ROM delt raise: 3x10-20 myo reps
Y-Raise: 3x10-20 myo reps
Day2: Legs/Arms
Lying Leg Curl: 3x0-20 myo rep
Leg Extension: 3x10-20 myo rep
Single leg press 3x12-15
Hack Squat: 2x8-12
Seated Calves: 4 sets to failure (2 sec stretch)
Seated DB Curl: 3x10-20 myo rep
Cable EZ bar curl SS Tricep extension: 3xfailure
Day3: Chest/Back/Shoulders
Neutral Grip Chest Press: 3x10-12
Hammer Strength Low Row: 3x12-15
Weighted Dips: 2x10-12
Neutral grip Pull Down: 3x10-20 myo rep
45 degree lat raise SS DB uprights: 3x10-20 myo
Facepull: 3 sets to failure
Day4: Legs/Arms
Seated Leg Curl: 3x10-20 myo reps
Leg Press: 3x8-10
Smith Squat: 2x8-12
Standing calves: 4xfailure
BB curl: 3x10-20 myo
Tricep Pushdown: 3x1-20 myo
Incline Curl: 3x12-15
Day5: Chest/Back/Shoulders
Pec Deck: 3x12-15
Cable Row: 3x12-15
Hammer Strength Chest press: 3x12-15
Reverse Grip Pull down: 3x10-12
Cable side delts: 3xfailure
Machine side delts: 3xfailure
Abs thrown in 2-3 days a week and cardio 3 days/week.
DIET: Got some guidance from an old school local BB. He started competing in the 80s and got his masters pro card about 20 years ago. Pretty old school and boring but I like it.
Meal 1:
80g oats
3 whole eggs
3 egg whites
Fruit
Meal 2:
8oz Chicken
10oz Sweet potato
green veg
Meal 3:
150g chicken or 10oz white fish
12oz Sweet potato
green veg
Pre w/o:
1 apple and 10mgs cialis 8===D
Post w/o:
2 scoops whey
Meal 4:
8oz chicken
440g Rice
1 tbsp olive oil
salad w/ some lite dressing
Meal 5:
80g oats
3 whole eggs
3 egg whites
Plan is to keep training the same and continue to progress gym numbers. Plan with diet is to do what BigTomJ suggested in a different thread of starting by adding 50-100g carbs around your training and titrate up based on results.
First pin next week, will get some final natty pics up for this as well. Feel free to roast me. All critique and criticism is encouraged
