Mister Sandman
New Member
So let me run this by you who know better than me 
A little background:
- 5'9" , 50yrs old, on TRT past 3 yrs
- been working out 4 years
- running my first cycle - in my 6th week of 12 - 600mg/wk test e 1-12, 40mg/day dbol 1-4, 150mg/eod NPP, 50mg/wk proviron, 1mg/wk anastrozole
- bulking from 172lbs and 8% bf presently 198lbs and 16.2% bf
- macros 3,800cals/day 40% P 30% C 30% F
- workout routine: days 1-3 legs/push/pull strength, day 4 rest, days 5-7 legs/push/pull hypertrophy. No cardio
Okay so as you can see my bf has been going up. I have a goal of getting below 10% by end of June (I need to set myself hard goals) and I need to start preparing myself for a couple of Spartan races coming up in August-September
I have 12 weeks to get rid of about 18lbs of fat which puts me at 1.5lbs/week to lose
I will be lowering my caloric intake to 500 below maintenance to about 2,200cals percent day
Was considering for this period to start a completely different workout program, a mixture of weight, cross fit and Spartan training
For my Spartan races (8 miles 28 obstacles all in mountain resort at high inclination) I need to get my game on:
- burpees
- carrying weights in a bucket and on shoulder
- climbing over walls (tallest 10')
- rope climbing
- grip strength (I have weak grip)
- cardio: lots of it
My training would be alternating so days 1 and 3 might look like this (kind of like a modified 300 workout)
20 Minutes to complete
Pull Ups - reps 25
RDL 140 lbs - reps 50
Push Ups - reps 25
Box Jumps 24" - reps 50
Floor Wipers 90 lbs - reps 50
Clean and press 35lbs one hand - reps 25
Pull Ups - reps 50
Then I'll add
Rope pullups 3x 10
Burpees 3x 25
Goblet Squats 3x25
Roller Abs 3x25
Days 2 and 5
20 minutes Running (HIIT)
Burpees 3x20
Barbel crawl 3x10 (duck walk with barbell)
Mountain Climbers 3x45
Jump Squats 3x20
Farmers walk treadmill 45lbs 5mins
Shoulder Carry treadmill 50lbs 5mins
Bodyweight Inverted Rows 3x20
Plank 3x failure
Hanging with one arm each 3xfailure
Day 6 rest
Day 7 - jogging outdoors (hills) - starting 5miles increasing 1 mile/week
It's convoluted , probably awkward and definitely in need of eyes of someone who can give me ideas on how to tweak
I'd be training during my last 6 weeks of cycle + 6 weeks and hope not to lose too much hard gained mass
Please feel free to comment and to roast me
Any opinion is very well accepted and could use any help
A little background:
- 5'9" , 50yrs old, on TRT past 3 yrs
- been working out 4 years
- running my first cycle - in my 6th week of 12 - 600mg/wk test e 1-12, 40mg/day dbol 1-4, 150mg/eod NPP, 50mg/wk proviron, 1mg/wk anastrozole
- bulking from 172lbs and 8% bf presently 198lbs and 16.2% bf
- macros 3,800cals/day 40% P 30% C 30% F
- workout routine: days 1-3 legs/push/pull strength, day 4 rest, days 5-7 legs/push/pull hypertrophy. No cardio
Okay so as you can see my bf has been going up. I have a goal of getting below 10% by end of June (I need to set myself hard goals) and I need to start preparing myself for a couple of Spartan races coming up in August-September
I have 12 weeks to get rid of about 18lbs of fat which puts me at 1.5lbs/week to lose
I will be lowering my caloric intake to 500 below maintenance to about 2,200cals percent day
Was considering for this period to start a completely different workout program, a mixture of weight, cross fit and Spartan training
For my Spartan races (8 miles 28 obstacles all in mountain resort at high inclination) I need to get my game on:
- burpees
- carrying weights in a bucket and on shoulder
- climbing over walls (tallest 10')
- rope climbing
- grip strength (I have weak grip)
- cardio: lots of it
My training would be alternating so days 1 and 3 might look like this (kind of like a modified 300 workout)
20 Minutes to complete
Pull Ups - reps 25
RDL 140 lbs - reps 50
Push Ups - reps 25
Box Jumps 24" - reps 50
Floor Wipers 90 lbs - reps 50
Clean and press 35lbs one hand - reps 25
Pull Ups - reps 50
Then I'll add
Rope pullups 3x 10
Burpees 3x 25
Goblet Squats 3x25
Roller Abs 3x25
Days 2 and 5
20 minutes Running (HIIT)
Burpees 3x20
Barbel crawl 3x10 (duck walk with barbell)
Mountain Climbers 3x45
Jump Squats 3x20
Farmers walk treadmill 45lbs 5mins
Shoulder Carry treadmill 50lbs 5mins
Bodyweight Inverted Rows 3x20
Plank 3x failure
Hanging with one arm each 3xfailure
Day 6 rest
Day 7 - jogging outdoors (hills) - starting 5miles increasing 1 mile/week
It's convoluted , probably awkward and definitely in need of eyes of someone who can give me ideas on how to tweak
I'd be training during my last 6 weeks of cycle + 6 weeks and hope not to lose too much hard gained mass
Please feel free to comment and to roast me
Any opinion is very well accepted and could use any help
