week 1 of test400 complete starting pic
drtbear1967
Musclechemistry Board Certified Member
What are your goals?
drtbear1967
Musclechemistry Board Certified Member
What is the diet like? You should be able to make some changes and add some cardio and drop that in no time.
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My diet and transportation situation was not good.
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Plate Smacker
New member
If your getting shin splints try couch25k running program. There is a free app for your phone. Run outside, not on treadmill if you can. Running on a treadmill does not require you to propel yourself forward. I don't recommend full out jogging because it will feel miserable.
Example.
You start with 5 minute brisk walk, then for 20 minutes it will have you jog for lets say, 60 seconds, walk for 60 seconds., then end with 5 minute walk cool down.
Over the weeks your jog time increases and walk time decreases.
Do this after waking up, and taking a scoop of very low carb protein powder with some water.
You can set your jogging pace to up the intensity of your run. Jog faster or slower depending on how you feel.
Understand it is a lifestyle change bro. Consistency is key. I know I sound like Captain Obvious.... but it is most peoples downfall.
Don't drunk soda and juices, or high carb drinks. Drink water with some flavor squirt, maybe some diet coke if needed.
The main source of meat was ground turkey 90/10.
I ate this with jasmine rice, yes... that is a white rice.
Your activity level will dictate your diet as well.
Testosterone and other AAS are not magic. Well, Tren is witchcraft... lol.
I was 23% and got down to 14% in 4 months(16 wk blast) However, I ran high test at 1 gram/wk. Low dose Tren A@ 40mg ED last 8 weeks. High test with small calorie deficit, and Tren to spare muscle tissue somewhat... worked like a charm.
Those are higher dosages.
Higher doses require that you feed more.
A higher metabolic rate.
You can do it with high test alone because I was already shedding fat significantly with just high test alone.
I was taking 12mg Aromasin EOD.
As far as training. Mountain Dog Taskmaster 2.0 is what I used. I would just repeat the arm block.
Higher frequency. I modified it. No days off.
Modified Mountain Dog 2.0 Taskmaster Program Arm Block:
NO DAYS OFF FOR THE BRAVE!
Monday: Bicep Tricep Calves
Tuesday: Light leg day(supposed to be off day) with some rear delts and side laterals supersets
Wedn: Back Bicep Abs
Thurs:Chest Shoulder Triceps
Fri: Legs Calves
Sat: Bicep Tricep Abs superset with pullups and bodyweight rows
Sun: Shoulders Traps Rear Delts Calves
This trains Biceps, Triceps 3 times per week.
Legs Twice a week as opposed to one.
Back twice as opposed to one
Shoulders Twice as opposed to one
Example.
You start with 5 minute brisk walk, then for 20 minutes it will have you jog for lets say, 60 seconds, walk for 60 seconds., then end with 5 minute walk cool down.
Over the weeks your jog time increases and walk time decreases.
Do this after waking up, and taking a scoop of very low carb protein powder with some water.
You can set your jogging pace to up the intensity of your run. Jog faster or slower depending on how you feel.
Understand it is a lifestyle change bro. Consistency is key. I know I sound like Captain Obvious.... but it is most peoples downfall.
Don't drunk soda and juices, or high carb drinks. Drink water with some flavor squirt, maybe some diet coke if needed.
The main source of meat was ground turkey 90/10.
I ate this with jasmine rice, yes... that is a white rice.
Your activity level will dictate your diet as well.
Testosterone and other AAS are not magic. Well, Tren is witchcraft... lol.
I was 23% and got down to 14% in 4 months(16 wk blast) However, I ran high test at 1 gram/wk. Low dose Tren A@ 40mg ED last 8 weeks. High test with small calorie deficit, and Tren to spare muscle tissue somewhat... worked like a charm.
Those are higher dosages.
Higher doses require that you feed more.
A higher metabolic rate.
You can do it with high test alone because I was already shedding fat significantly with just high test alone.
I was taking 12mg Aromasin EOD.
As far as training. Mountain Dog Taskmaster 2.0 is what I used. I would just repeat the arm block.
Higher frequency. I modified it. No days off.
Modified Mountain Dog 2.0 Taskmaster Program Arm Block:
NO DAYS OFF FOR THE BRAVE!
Monday: Bicep Tricep Calves
Tuesday: Light leg day(supposed to be off day) with some rear delts and side laterals supersets
Wedn: Back Bicep Abs
Thurs:Chest Shoulder Triceps
Fri: Legs Calves
Sat: Bicep Tricep Abs superset with pullups and bodyweight rows
Sun: Shoulders Traps Rear Delts Calves
This trains Biceps, Triceps 3 times per week.
Legs Twice a week as opposed to one.
Back twice as opposed to one
Shoulders Twice as opposed to one
Last edited:
Plate Smacker
New member
Now, with that programming....
You are not doing bro split type training with 30 sets from various exercises for biceps.
You are not going to failure every set.
There is an RPE scale if you look at the program.
I choose one exercise everyday to go heavy on and rotate.
Everything else that day think "go for the pump". That is usually 12-25 reps.
On monday for example...
Bicep Tricep Calves
Going heavier on Triceps today.
2 exercises for both biceps and triceps.
Do some pull ups or assisted pullups and go straight into pushups for a warmup. 3 rounds. You should be warmed up. Biceps from pull ups, triceps from pushups. Less than 5 minutes.
Now do two warm up sets of standing ez bar curls, then two working sets. 12-20 reps. Leave 2 reps in the tank.
Don't have long rest periods on pump work. Maybe 45-60 sec. On heavier work 2 minutes. Monitor rest periods.
Now dumbell hammer curls.
Move to tricep pushdowns, then tricep overhead extensions. I don't waste my time with one handed movements.
Calves can literally be superset between each exercise. Think prison style workouts. One leg standing calf raise on a block. 25 reps each leg.
You will need to throw in some dedicated calf work.
Now I can go on and on. You can change exercise selection, rest periods, intensity... volume.. on and on. You can get meticulous and log a DUP style program(Daily Undulating Periodization).
Basically, you need more hypertrophy driven workout focus going for pump (while adding some strength/powerlifting rep schemes). You need higher frequency.
There are a million ways to go about this. This worked for me. There are other things that work as well.
You are not doing bro split type training with 30 sets from various exercises for biceps.
You are not going to failure every set.
There is an RPE scale if you look at the program.
I choose one exercise everyday to go heavy on and rotate.
Everything else that day think "go for the pump". That is usually 12-25 reps.
On monday for example...
Bicep Tricep Calves
Going heavier on Triceps today.
2 exercises for both biceps and triceps.
Do some pull ups or assisted pullups and go straight into pushups for a warmup. 3 rounds. You should be warmed up. Biceps from pull ups, triceps from pushups. Less than 5 minutes.
Now do two warm up sets of standing ez bar curls, then two working sets. 12-20 reps. Leave 2 reps in the tank.
Don't have long rest periods on pump work. Maybe 45-60 sec. On heavier work 2 minutes. Monitor rest periods.
Now dumbell hammer curls.
Move to tricep pushdowns, then tricep overhead extensions. I don't waste my time with one handed movements.
Calves can literally be superset between each exercise. Think prison style workouts. One leg standing calf raise on a block. 25 reps each leg.
You will need to throw in some dedicated calf work.
Now I can go on and on. You can change exercise selection, rest periods, intensity... volume.. on and on. You can get meticulous and log a DUP style program(Daily Undulating Periodization).
Basically, you need more hypertrophy driven workout focus going for pump (while adding some strength/powerlifting rep schemes). You need higher frequency.
There are a million ways to go about this. This worked for me. There are other things that work as well.
