illuminatty
New Member
Will be running test e @ 400mg a week starting march 10, got ai, clomid, nolva...just waiting for hcg to come in.
Here is my training and open to tweaks if you care to post.
Monday push
4 sets Incline db press with last set doing 15 reps to pump the blood and first 1-3 sets being heavy 3-5 rep ranges
3 sets of incline flies 10-12 reps
4 sets of side lateral raises with last set doing 15 reps to pump blood and first 1-3 sets being moderate weight at 6-8 rep ranges
3 sets of behind the head barbell military press 12 reps slow negative and perfect form
4 sets of cable tri pull downs 15-12-10-6
4 sets of standing calf raises 12 reps each
Tuesday pull
4 sets of heavy rack pull 3-5 rep ranges
3 sets of weighted chin up 12-8-6
4 sets of seated rows 15-12-10-8
4 sets of front squats 6 reps
3 sets of hamstring curls
4 sets of rear delt work 12 reps
3 sets of hammer dumbell curls
4 sets of hanging leg raises
3 sets of oblique work
Wednesday - rest
Thursday- push
4 sets of flat dumbell press last set 15 reps last set to pump blood and first 3 sets are 3-5 rep ranges
3 sets of dumbell pull overs 8-10 reps
4 sets of barbell shoulder press 3-5 reps on the first 3 and 15 on the last set to pump blood
3 sets of front delt raises 10 reps
3 sets Close grip bench 8-10 reps
4 sets of seated calf raises 12 reps
Friday pull
4 back squat first 3 sets 3-5 reps and last set 15 reps to pump blood
3 sets of leg extension 8-12 reps
4 sets of DB row first 3 sets 3-5 reps and last set 15 to pump blood
3 sets of heavy lat pull down 3-5 reps
3 sets of face pulls 10-12 reps
3 sets of barbell bicep curls 10 reps
4 sets of weighted decline sit up
3 sets of cable crunches
Sat and sun - rest
Here is my training and open to tweaks if you care to post.
Monday push
4 sets Incline db press with last set doing 15 reps to pump the blood and first 1-3 sets being heavy 3-5 rep ranges
3 sets of incline flies 10-12 reps
4 sets of side lateral raises with last set doing 15 reps to pump blood and first 1-3 sets being moderate weight at 6-8 rep ranges
3 sets of behind the head barbell military press 12 reps slow negative and perfect form
4 sets of cable tri pull downs 15-12-10-6
4 sets of standing calf raises 12 reps each
Tuesday pull
4 sets of heavy rack pull 3-5 rep ranges
3 sets of weighted chin up 12-8-6
4 sets of seated rows 15-12-10-8
4 sets of front squats 6 reps
3 sets of hamstring curls
4 sets of rear delt work 12 reps
3 sets of hammer dumbell curls
4 sets of hanging leg raises
3 sets of oblique work
Wednesday - rest
Thursday- push
4 sets of flat dumbell press last set 15 reps last set to pump blood and first 3 sets are 3-5 rep ranges
3 sets of dumbell pull overs 8-10 reps
4 sets of barbell shoulder press 3-5 reps on the first 3 and 15 on the last set to pump blood
3 sets of front delt raises 10 reps
3 sets Close grip bench 8-10 reps
4 sets of seated calf raises 12 reps
Friday pull
4 back squat first 3 sets 3-5 reps and last set 15 reps to pump blood
3 sets of leg extension 8-12 reps
4 sets of DB row first 3 sets 3-5 reps and last set 15 to pump blood
3 sets of heavy lat pull down 3-5 reps
3 sets of face pulls 10-12 reps
3 sets of barbell bicep curls 10 reps
4 sets of weighted decline sit up
3 sets of cable crunches
Sat and sun - rest
