I just saw that. awesome
MESO-Rx
Anabolic Steroids
Gettin it in.. NovaFlex Training Log
- Thread starter NovaFlex
- Start date
RodgerThat
New Member
Reccomendation on your diet
220g protien
280g carbs
80g fats
Puts you at 2720 total calories and from there drop fat to 70g and carbs to 240 when weight loss slows.
I'm in for the thread and transformation but gonna be real too. Tren first run regardless of how knowledgable you are is not a smart choice. This is a compound that is far beyond were you are and if you can't get amazing results from test 600mg first cycle then your diet and training lack tren isn't something you need nor should it be something you want. Down the road when you do a strength cycle go for the tren but until then don't.
Also I would stay on your TRT for another 2-3months at least while your dialling in your training program and diet as you are still a beginner when it comes to those.
220g protien
280g carbs
80g fats
Puts you at 2720 total calories and from there drop fat to 70g and carbs to 240 when weight loss slows.
I'm in for the thread and transformation but gonna be real too. Tren first run regardless of how knowledgable you are is not a smart choice. This is a compound that is far beyond were you are and if you can't get amazing results from test 600mg first cycle then your diet and training lack tren isn't something you need nor should it be something you want. Down the road when you do a strength cycle go for the tren but until then don't.
Also I would stay on your TRT for another 2-3months at least while your dialling in your training program and diet as you are still a beginner when it comes to those.
thank you for the recommendation, RT. You're right about the nutritional aspect; I'm still learning more every day. Traininh -wise, I'd like to think I'm a little more knowledgeable than a beginner. Then again, i could be wrong... I usually am lol.
As for tren, you make a valid point and I completely respect your opinion. If the sides are too much, I'm going to shelf it and just hit the test.
Decent day today. no work, so got to sleep til 930. didn't realize how much I needed it.
I was going to wait to start WC's DUP, but was pretty pumped to try it so I started it today. Had a rough time gauging my 1RM on front squats. They didn't effect my elbow the way i anticipated, so that's good.
Started with only 135 on fronts today, until I can get used to the movement and bar placement.
workout was as follows:
Front squats 3x8 @ 135lbs
bodyweight dips 3x8
(got 5 on last set)
Neutral grip chin up 3x8
assisted @ 40lbs.
Leg extensions 3x10 @ 160lbs
Cable Curls 3x10 @ 70lbs
Tricep PD 3x10 @ 100lbs
Reverse Fly 3x10 @ 35lbs
All in all it felt like a good workout. looking forward to seeing the #s fly up.
I was going to wait to start WC's DUP, but was pretty pumped to try it so I started it today. Had a rough time gauging my 1RM on front squats. They didn't effect my elbow the way i anticipated, so that's good.
Started with only 135 on fronts today, until I can get used to the movement and bar placement.
workout was as follows:
Front squats 3x8 @ 135lbs
bodyweight dips 3x8
(got 5 on last set)
Neutral grip chin up 3x8
assisted @ 40lbs.
Leg extensions 3x10 @ 160lbs
Cable Curls 3x10 @ 70lbs
Tricep PD 3x10 @ 100lbs
Reverse Fly 3x10 @ 35lbs
All in all it felt like a good workout. looking forward to seeing the #s fly up.
weighted chinup
Member
That's to be expected, I wouldn't stress over it much.
Week 1 usually goes exactly like this. It's the perfect opportunity to find out what working weights are usable to start with for the required intensity and volume requirements.
When week 2 starts you will know what your working weights should be to comfortably hit the volume requirements for each intensity [assess if you had any missed reps or big grinders with certain poundages on week 1].
As a general rule, I recommend giving yourself some room when calculating or estimating what weights you should be using. Do this for the first week, if a calculator tells you to use 200lbs for a certain intensity, start a bit lower. Even then it might not be suitable due to many other factors, but it's a good starting point and you will figure it out after the first week.
The little bit of room you give yourself will help tremendously at the start and when things pick up you will find yourself doing RPE 8-9 sets without missing reps and you'll be successfully hitting your total tonnage requirements. It's a great feeling.
Good workout btw. I'll be following.
Last edited:
yeah, I was expecting something like this today, which is why I figured I'd start it early so that by the time I'm on, things are already in full swing.
thanks for the advice / info WC. Really enjoyed the workout today. Felt weird leaving the gym and not feeling completely over-worked too, lol.
Forgot to upload this earlier.
Had more fat than I planned. from the ground beef. I need to pick up some 93 lean.
thanks for the advice / info WC. Really enjoyed the workout today. Felt weird leaving the gym and not feeling completely over-worked too, lol.
Forgot to upload this earlier.
Had more fat than I planned. from the ground beef. I need to pick up some 93 lean.
Hittinb the gym early this morning. Love a good morning workout.
Goodluck Nova --- as an ex-fattie (sometimes) I say get aggressive , high reps & sets . lots of volume and cardio . Get on a daily program like "Myfitnesspal" and count your daily calories . Keep the gear low , you should ideally wait until you get under 15% BF . The reason is twofold but you"ll retain lots of water retention when your heavy and you cant see the results when your fat. Bodybuilding is made or broken at the dinner table ....~Ogh
Just a note on the DUP routine- it feels really weird to me, not doing OHPs or Bent over rows.. or deadlifts. lol. I know it's a mental thing, but my brain is telling me that something is missing.
other than that, my elbow is feeling great, which leads me to believe I was just over working it before.
The workout:
Incline bench - 3x8 @ 155
Pull ups - 3x8 assisted @ 50
Romanian DL - 3x8 @ 135
Leg Curl - 3x10 @100
DB Lat raises - 3x10 @ 30
Seated Rows - 3x15 - my gym only goes to 200 on the cables. not even close to enough weight. might try the machine next time.
Prone Y - wasn't sure exactly how to do this and, tbh, felt gay straddling the incline bench. I did shrugs instead.. ill look into a more suitable substitute lol
overall, good workout. doing exercises that I never really paid attention to before. It feels good... I def need more hammy work. those curls burned like hell, from 1-10.
other than that, my elbow is feeling great, which leads me to believe I was just over working it before.
The workout:
Incline bench - 3x8 @ 155
Pull ups - 3x8 assisted @ 50
Romanian DL - 3x8 @ 135
Leg Curl - 3x10 @100
DB Lat raises - 3x10 @ 30
Seated Rows - 3x15 - my gym only goes to 200 on the cables. not even close to enough weight. might try the machine next time.
Prone Y - wasn't sure exactly how to do this and, tbh, felt gay straddling the incline bench. I did shrugs instead.. ill look into a more suitable substitute lol
overall, good workout. doing exercises that I never really paid attention to before. It feels good... I def need more hammy work. those curls burned like hell, from 1-10.
hey ogh. thanks for stopping by, my man!
I've learned that nutrition is the key, above all else. my gym time is cake in comparison (pun intended). listening to you and RT, i may end up just waiting on the cycle until I lose at least a couple more lbs. perhaps set a goal of 20lbs or something, ya know?
edit: doing at least 15 min cardio every workou
I didn't do a massive cut pre cycle, but I went from mid 220's to around 215 in about 8-10 weeks before I started last year. You could easily lose 20lbs in ten weeks.
Looks like Perrin and WC have you set up on basic compound exercises . Good ,that will work the largest muscles and you dont need isolated muscle exercises until later anyway . Go for it !
yeah, I was doing a push pull before... I've been eager to try this DUP. Getting it in!
@Perrin Aybara Yeah, I'm sure I can. I'll set that as a goal before I hit the cycle. Like I said, I'm not too concerned with the aesthetic aspects. Strength is my primary motivation.
I'm with you, brother. Strength is my primary goal as well. Besides a little vanity there's plenty of health benefits to keeping your BF% from getting out of hand though. I'm miserable right now with my strength levels, but I look and feel a lot better. I'm getting back to strength goals again before long.
RodgerThat
New Member
Good on ya for taking the advice to wait I know it's hard when you got the gear in a box itching to be open but the results will be 10 fold when you learn how good the diet will work for you and once you've got WC program down. Keep it up man and if you stall out on weight do a morning fasted walk outside get some fresh air and some time to think about goals and how you can tweak things to make it work.
I am a strength orientated person as well but that doesn't mean you have to give up body composition. I perform better at 12% BF then 20 and I look better doing it so it's a win win
I DEF plan on getting the BF down. just saying that after a certain point its going to become secondary, ya know?
it's beyond difficult to not just pin it, lol. Definitely a practice in discipline.
Thanks for the advice ogh. appreciate it man
I meant RT, not ogh in the last post ^^^^
RodgerThat
New Member
Feel honoured to get messed up with OGH so thank you for that!
Not much to report today. Impromptu day off. damn Easter... Happy Easter bros. back at it tomorrow.
Rainy and nasty here today, but killed it in the gym. Today looked much like day 1, except it was 3x5 @ 85%. I felt noticably stronger.
Played with front squats more today. went up to 225 for 3, but had to drop it down to 195 due to it hurting my front delts... felt like the bar was pinching me. Imma read up on proper form and positioning. Still, busted out 195 x 3x5.
Dips 3x5 @ body weight
Chin up - 3x5 only 20lb assist (im impressed with myself.. could never do these before)
Wrist was acting up, so I did preachers on the machine @ 100 lbs 3x8
Leg ext 3x12 @ 175 worked up to 180 on last set
Tricep ext - 2x10 @ 110, 1x8 @ 130
Reverse flies i had to lower the weight because i noticed last session i was really sloppy... i went down to 25 and kept strict form ... 3x12 @ 25lbs
I know the workout doesn't call for it, but i added 2 sets of shrugs at the end... I was just feeling good. 2x15 @ 225
15min of cardio @ 8% incline.
overall it felt like a success today. Im really trying to push myself.
will log my meals after.
Played with front squats more today. went up to 225 for 3, but had to drop it down to 195 due to it hurting my front delts... felt like the bar was pinching me. Imma read up on proper form and positioning. Still, busted out 195 x 3x5.
Dips 3x5 @ body weight
Chin up - 3x5 only 20lb assist (im impressed with myself.. could never do these before)
Wrist was acting up, so I did preachers on the machine @ 100 lbs 3x8
Leg ext 3x12 @ 175 worked up to 180 on last set
Tricep ext - 2x10 @ 110, 1x8 @ 130
Reverse flies i had to lower the weight because i noticed last session i was really sloppy... i went down to 25 and kept strict form ... 3x12 @ 25lbs
I know the workout doesn't call for it, but i added 2 sets of shrugs at the end... I was just feeling good. 2x15 @ 225
15min of cardio @ 8% incline.
overall it felt like a success today. Im really trying to push myself.
will log my meals after.
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