Hello All,
I have been here once before - at the start of the year. I did a cycle of D-bol and Stanazol and had some really good gains.
I did not get bloated - as i feared - but that could be cos i had a high cardio routine during my training period.
10 mins speed walk, 10 mins cross trainer, 10-20 mins on the punch bag.
Well with the new longer daylight hours in UK i have resumed my running on the streets.
Anyway, i had a not good diet during the above 9 week cycle. So i didnt look as good as i hoped.
Great muscle gain on legs - everyone compliments me - good develpment of arms and chest, but nothing special.
Anyway - i have started a new cylce and have taken the diet SERIOUSLY this time - much inspired by YOU all here - reading your threads and comments is totally inspiring, so thanks to all.
Cycle
Anyway, here is the new 7 week cycle.
Oxydrol 50mg a day - 7 days a week
Oxanabol 10mg a day - 7 days a week
Further my MOST important things are the DIET and CARDIO.
This is week 1 underway - and the CARDIO has been on-going for about 4 weeks(street running). I have had about 2 weeks off work and have been pushing 15-20miles a week.
I hope to stabilise at about 10-15 miles a week once i get back to work and maybe also keep up the cardio in the gym post-work out.
The weight session over the course of the week are the same as before. With leg extentiions and cardio being a regular for every session. But this time - i will be doing a little bicep curls every session - which is something that may NOT be advisable to many - but i found that in hitting an area of weakness - this EXTRA effort and concentration really helps to build.
Last time i started with my legs/thighs almost gone from a year or so off. And now - everyone comments on how good they look.
I am hoping to do the same with my arms.
Workout
So my sessions are as follows...
Sunday - Leg Press, Calf raises, Biceps, Triceps...10 mins cross trainer, 10 mins speed walk, 10-20 mins ounch bag, abs/crunches.
Monday/Tuesday (depending on work/tiredness) - Chest (Flies/Press), Shoulders (Press/Raises), Back (Pull downs/lat pulls)....followed by EXTRA bicep curls. 10 mins cross trainer, 10 mins speed walk....EXTRA leg extensions and finally finisg off with abs-crunches.
Mon-Thurs - depending on which day i have a rest from gym - will throw in a 3-4 mile run on the street.
Weds/Thurs (depending on work/tiredness) - Squats, Calf raises, Biceps, Triceps...10 mins cross trainer, 10 mins speed walk, 10-20 mins ounch bag, abs/crunches
Friday - depends if i missed a session of the above days.
Saturday - 3-4 miles of street running.
This all MAY look a lot - BUT it is NOT.
I work out fast (taking no more than 30 seconds between sets) and do apprx 3 sets 12 rep to minimum 7 and i try not to spend 30 mins on the weights - at best my whole weights work out with all the extras will be no more than 45 mins and then the cardio and extras take another 30 mins or so.
So in total gym time is just over an 1:15mins average.
I try to train smart and quick....and my objectives are my own (ie a lean/muscular body that looks good in suits ala Craig Daneil/James Bonds).
Plus my gym owner/adviser has spoken to me about my routine and i do change the excerises between free weights and machines just to keep it fresh.
Diet.
This is my BIGGEST challenge to date. I have ALWAYS previously FAILED in this area. Wish me luck, my weakness is the missus cooking/curries.
Anway. Here goes.
Brkfast - half cup oats with warm water - 4 scrammble egg whites + black coffee.
Lunch - Grilled chicken with salad and or a slice or 2 of brown toast.
Supper - Grilled chicken with salad and other greens.
* I am also having a shake post work out and will be trying to have a shake at 11:00am and 4:00pm
Also Saturday and Sunday are my DIET DAY OFFs - so i will be having 1 curry on both days. But not too late in the evening.
Progress.
After 1 week of cycle and continued training (taking into account i ahve been on this rouine since the start of the year). VERY GOOD so far.
The stomach has reduced unbelievably and i can see the outline of abs. My buttock is really prominent and muscular - the calves and thighs are looking really good - i am shocked that they belong to me.
Chest is looking good - early days - need to to improve.
Shoulders - could look better.
Arms - MUST improve and MUST look better. Still a way to go.
Wish me luck all. I hope it was not too BORING and i will update this thread.
Best of luck with all your training.
Regards,
Nightwing.
ps: Scrammbled eggs - can be boring every morning - but if fry it - then add some ripped up peices of last nights chicken breast - it sure is nice with some jamaican hot pepper sauce.
I have been here once before - at the start of the year. I did a cycle of D-bol and Stanazol and had some really good gains.
I did not get bloated - as i feared - but that could be cos i had a high cardio routine during my training period.
10 mins speed walk, 10 mins cross trainer, 10-20 mins on the punch bag.
Well with the new longer daylight hours in UK i have resumed my running on the streets.
Anyway, i had a not good diet during the above 9 week cycle. So i didnt look as good as i hoped.
Great muscle gain on legs - everyone compliments me - good develpment of arms and chest, but nothing special.
Anyway - i have started a new cylce and have taken the diet SERIOUSLY this time - much inspired by YOU all here - reading your threads and comments is totally inspiring, so thanks to all.
Cycle
Anyway, here is the new 7 week cycle.
Oxydrol 50mg a day - 7 days a week
Oxanabol 10mg a day - 7 days a week
Further my MOST important things are the DIET and CARDIO.
This is week 1 underway - and the CARDIO has been on-going for about 4 weeks(street running). I have had about 2 weeks off work and have been pushing 15-20miles a week.
I hope to stabilise at about 10-15 miles a week once i get back to work and maybe also keep up the cardio in the gym post-work out.
The weight session over the course of the week are the same as before. With leg extentiions and cardio being a regular for every session. But this time - i will be doing a little bicep curls every session - which is something that may NOT be advisable to many - but i found that in hitting an area of weakness - this EXTRA effort and concentration really helps to build.
Last time i started with my legs/thighs almost gone from a year or so off. And now - everyone comments on how good they look.
I am hoping to do the same with my arms.
Workout
So my sessions are as follows...
Sunday - Leg Press, Calf raises, Biceps, Triceps...10 mins cross trainer, 10 mins speed walk, 10-20 mins ounch bag, abs/crunches.
Monday/Tuesday (depending on work/tiredness) - Chest (Flies/Press), Shoulders (Press/Raises), Back (Pull downs/lat pulls)....followed by EXTRA bicep curls. 10 mins cross trainer, 10 mins speed walk....EXTRA leg extensions and finally finisg off with abs-crunches.
Mon-Thurs - depending on which day i have a rest from gym - will throw in a 3-4 mile run on the street.
Weds/Thurs (depending on work/tiredness) - Squats, Calf raises, Biceps, Triceps...10 mins cross trainer, 10 mins speed walk, 10-20 mins ounch bag, abs/crunches
Friday - depends if i missed a session of the above days.
Saturday - 3-4 miles of street running.
This all MAY look a lot - BUT it is NOT.
I work out fast (taking no more than 30 seconds between sets) and do apprx 3 sets 12 rep to minimum 7 and i try not to spend 30 mins on the weights - at best my whole weights work out with all the extras will be no more than 45 mins and then the cardio and extras take another 30 mins or so.
So in total gym time is just over an 1:15mins average.
I try to train smart and quick....and my objectives are my own (ie a lean/muscular body that looks good in suits ala Craig Daneil/James Bonds).
Plus my gym owner/adviser has spoken to me about my routine and i do change the excerises between free weights and machines just to keep it fresh.
Diet.
This is my BIGGEST challenge to date. I have ALWAYS previously FAILED in this area. Wish me luck, my weakness is the missus cooking/curries.
Anway. Here goes.
Brkfast - half cup oats with warm water - 4 scrammble egg whites + black coffee.
Lunch - Grilled chicken with salad and or a slice or 2 of brown toast.
Supper - Grilled chicken with salad and other greens.
* I am also having a shake post work out and will be trying to have a shake at 11:00am and 4:00pm
Also Saturday and Sunday are my DIET DAY OFFs - so i will be having 1 curry on both days. But not too late in the evening.
Progress.
After 1 week of cycle and continued training (taking into account i ahve been on this rouine since the start of the year). VERY GOOD so far.
The stomach has reduced unbelievably and i can see the outline of abs. My buttock is really prominent and muscular - the calves and thighs are looking really good - i am shocked that they belong to me.
Chest is looking good - early days - need to to improve.
Shoulders - could look better.
Arms - MUST improve and MUST look better. Still a way to go.
Wish me luck all. I hope it was not too BORING and i will update this thread.
Best of luck with all your training.
Regards,
Nightwing.
ps: Scrammbled eggs - can be boring every morning - but if fry it - then add some ripped up peices of last nights chicken breast - it sure is nice with some jamaican hot pepper sauce.
Last edited:
