brazilnut52
New member
Here is my comprehensive 15 week program. I have been researching my FIRST cycle for about 1 year now and I now feel I am mentally ready for it. Included is my proposed FIRST steroid cycle and my detailed training and diet regiments. Please review and critique. BTW, I do not give a shit if you think I am too young to be doing AAS.
Personal Stats (current):
--20 yr old male
-- 3 years training experience
-- 195lbs 13% BF
-- 5'10"
Current lifts:
-- Max Bench (2 reps): 210
-- Max Deadlift (2 reps): 285
-- Max Squat (2 reps): 315
Stats before training:
-- 165 lbs 15% BF
-- Max Bench (2 reps): 120
-- Max Deadlift (2 reps): 140
-- Max Squat (2 reps): 200
Peak Condition and lifts:
-- 198 lbs 10%BF
-- Max Bench (2 reps): 245
-- Max Deadlift (2 reps): 315
-- Max Squat (2 reps): 480
Personal Goals:
Ideally I would like to gain about 20 - 25lbs of muscle along with a 2-3% BF reduction. Also, I would like to improve, more specifically, my arms and chest. I would like to max 315 on bench and squat 550.
Diet:
I plan to eat about 6 times a day, including protein shakes as a meal.
Weeks 1-7:
Total Calories per day: 4250
Total Fat: 10%
Total Carbs: 45%
Total Protein: 45%
Weeks 7-12:
Total Calories per day: 3250
Total Fat: 10%
Total Carbs: 40%
Total Protein: 50%
Weeks 12-15
Total Calories per day: 2750
Total Fat: 10%
Total Carbs: 40%
Total Protein: 50%
Primary Foods:
Sweet Potatoes, Cottage Cheese, Chicken Breast, Dried Fruit, Oatmeal, Tuna, Salmon, Eggs, Lean Beef, Vegetables (spinach, beans, broccoli...etc), Wild Rice
Supplements and dosage:
Protein Bulk Powder (Whey) - 3 40gm shakes per day(morning, post-workout (including 50gms of added dextrose) and night)
Milk Thistle(600mg daily weeks 1 - 4) and ALA (to curb side effects 1000mg daily weeks 1-10)
Creatine - 10-15gms a day for Weeks 11-13, 5gms a day for weeks 14-15
EFA oils
Steroid Stack:
Steroids:
Venom Labs Test Enanthate, Venom Labs Deca, IP D-bol, IP Winni
GenericMD Arimidex, GenericMD Clomid
Weeks 1 - 4:
400mg Deca (Mon-Thurs injection)
500 mg Test (Mon-Thurs injection)
50 mg D-Bol ED (4 doses a day .25mg Arimidex ED
Weeks 5 - 6:
400mg Deca (Mon-Thurs injection)
500 mg Test (Mon-Thurs injection)
.25mg Arimidex ED
Weeks 7 - 10:
400mg Deca (Mon-Thurs injection)
500 mg Test (Mon-Thurs injection)
.25mg Arimidex ED
50mg Winstrol ED
Weeks 11 - 12:
.25mg Arimidex ED
50mg Winstrol ED
Clomid therapy begins after last shot in week 10
Weeks 12 - 15:
Clomid therapy
Training protocol:
Training 6 days per week.
Split:
Day 1:
Chest:
3 Sets Flat Bench (bar) 8-10 reps
2 Sets incline bench press (bar)
8-10 reps
2 sets incline flys (dumbbell) 6-reps
2 sets decline bench press (dumbbell) 8 reps
2 sets cable crossovers
Triceps:
3 sets weighted dips 10 reps
3 sets skull crushers 8 reps
2 sets kick backs
2 sets upright seated behind the neck dumbbell press
Day 2:
Back:
4 sets pull ups (varied grip width)
3 sets bent over rows (varied grip)
3 sets dumbbell row
2 sets Lat pull down
Biceps:
2 sets each arm concentration curl
2 sets seated hammer curl
2 sets preacher curl - ez-bar
2 sets french curl
2 sets reverse concentration curl
Day 3:
Rest
Day 4:
Legs:
4 sets squats 8 reps heavy
3 sets dead lift
3 sets weighted lunges
3 sets quad extension
3 sets hamstring curl
Day 5: Shoulders and Traps
Shoulders:
2 sets behind the neck press
2 sets military press
2 sets seated overhead dumbbell press
2 sets seated lateral raises (side)
2 sets rear delt fly
Traps:
3 sets upright row
2 sets shrugs
2 sets behind the back barbell shrugs
Day 6: Abs/Forearm
essentially a rest day
very light work out 8 total sets
Now then. I still need help. I think I have the diet and steroid stack down. My real problem comes in my training protocol. I have been doing a workout routine similar to this for a long time. I need some variety. Something that will shock my muscles into growth. Any suggestions for my split or routine in general. PLEASE comment and recommend. I am open to anything when it comes to training programs. Also, do I have my clomid therapy starting at the right place?
Thanks for all the info on this board.
brazilnut
Personal Stats (current):
--20 yr old male
-- 3 years training experience
-- 195lbs 13% BF
-- 5'10"
Current lifts:
-- Max Bench (2 reps): 210
-- Max Deadlift (2 reps): 285
-- Max Squat (2 reps): 315
Stats before training:
-- 165 lbs 15% BF
-- Max Bench (2 reps): 120
-- Max Deadlift (2 reps): 140
-- Max Squat (2 reps): 200
Peak Condition and lifts:
-- 198 lbs 10%BF
-- Max Bench (2 reps): 245
-- Max Deadlift (2 reps): 315
-- Max Squat (2 reps): 480
Personal Goals:
Ideally I would like to gain about 20 - 25lbs of muscle along with a 2-3% BF reduction. Also, I would like to improve, more specifically, my arms and chest. I would like to max 315 on bench and squat 550.
Diet:
I plan to eat about 6 times a day, including protein shakes as a meal.
Weeks 1-7:
Total Calories per day: 4250
Total Fat: 10%
Total Carbs: 45%
Total Protein: 45%
Weeks 7-12:
Total Calories per day: 3250
Total Fat: 10%
Total Carbs: 40%
Total Protein: 50%
Weeks 12-15
Total Calories per day: 2750
Total Fat: 10%
Total Carbs: 40%
Total Protein: 50%
Primary Foods:
Sweet Potatoes, Cottage Cheese, Chicken Breast, Dried Fruit, Oatmeal, Tuna, Salmon, Eggs, Lean Beef, Vegetables (spinach, beans, broccoli...etc), Wild Rice
Supplements and dosage:
Protein Bulk Powder (Whey) - 3 40gm shakes per day(morning, post-workout (including 50gms of added dextrose) and night)
Milk Thistle(600mg daily weeks 1 - 4) and ALA (to curb side effects 1000mg daily weeks 1-10)
Creatine - 10-15gms a day for Weeks 11-13, 5gms a day for weeks 14-15
EFA oils
Steroid Stack:
Steroids:
Venom Labs Test Enanthate, Venom Labs Deca, IP D-bol, IP Winni
GenericMD Arimidex, GenericMD Clomid
Weeks 1 - 4:
400mg Deca (Mon-Thurs injection)
500 mg Test (Mon-Thurs injection)
50 mg D-Bol ED (4 doses a day .25mg Arimidex ED
Weeks 5 - 6:
400mg Deca (Mon-Thurs injection)
500 mg Test (Mon-Thurs injection)
.25mg Arimidex ED
Weeks 7 - 10:
400mg Deca (Mon-Thurs injection)
500 mg Test (Mon-Thurs injection)
.25mg Arimidex ED
50mg Winstrol ED
Weeks 11 - 12:
.25mg Arimidex ED
50mg Winstrol ED
Clomid therapy begins after last shot in week 10
Weeks 12 - 15:
Clomid therapy
Training protocol:
Training 6 days per week.
Split:
Day 1:
Chest:
3 Sets Flat Bench (bar) 8-10 reps
2 Sets incline bench press (bar)
8-10 reps
2 sets incline flys (dumbbell) 6-reps
2 sets decline bench press (dumbbell) 8 reps
2 sets cable crossovers
Triceps:
3 sets weighted dips 10 reps
3 sets skull crushers 8 reps
2 sets kick backs
2 sets upright seated behind the neck dumbbell press
Day 2:
Back:
4 sets pull ups (varied grip width)
3 sets bent over rows (varied grip)
3 sets dumbbell row
2 sets Lat pull down
Biceps:
2 sets each arm concentration curl
2 sets seated hammer curl
2 sets preacher curl - ez-bar
2 sets french curl
2 sets reverse concentration curl
Day 3:
Rest
Day 4:
Legs:
4 sets squats 8 reps heavy
3 sets dead lift
3 sets weighted lunges
3 sets quad extension
3 sets hamstring curl
Day 5: Shoulders and Traps
Shoulders:
2 sets behind the neck press
2 sets military press
2 sets seated overhead dumbbell press
2 sets seated lateral raises (side)
2 sets rear delt fly
Traps:
3 sets upright row
2 sets shrugs
2 sets behind the back barbell shrugs
Day 6: Abs/Forearm
essentially a rest day
very light work out 8 total sets
Now then. I still need help. I think I have the diet and steroid stack down. My real problem comes in my training protocol. I have been doing a workout routine similar to this for a long time. I need some variety. Something that will shock my muscles into growth. Any suggestions for my split or routine in general. PLEASE comment and recommend. I am open to anything when it comes to training programs. Also, do I have my clomid therapy starting at the right place?
Thanks for all the info on this board.
brazilnut
