Hi guys I’ am posting my first cycle plan to get some pointers, it might piss you off. Keeping the test low to see how my body reacts. Ive been training naturally for 2 1/2 years.
BW Before training: 155lbs
BW present: 197lbs
Height: 5’ 10"
BF: 14%-15%
Age: 23
Present Caloric intake: 3300 Cals a day
Protein: 1.5g Per Lb
Fat: 0.5g Per Lb
Rest is carbs
Will up the protein and carbs when on cycle and overall Calories to 3500 this will continue into PCT. Thanks for pointers and help.
Workout plan for during cycle.
Routine For The First Three Months:
- Monday: Chest / Triceps
- Tuesday: Back / Biceps
- Wednesday: Shoulder / Traps
- Thursday: Thigh / Calves / Abs
- Friday: Chest / Triceps
- Saturday: Back / Biceps
- Sunday: Shoulder / Traps
Chest / Triceps Days:
- 1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press
- 3 Sets of 12, 8, 8 Dumbbell chest flyes
- 3 Sets of 10, 8, 8 Incline dumbbell press
- 2 Sets of 10, 8 Weighted Dips
- 3 Sets of 12, 8, 8 Skullcrusher
- 2 Sets of 10, 8 Overhead Triceps Extension
Back / Bicep Days:
- 1 Set of warm-up on pull-ups followed by 3 sets of 12, 8, 7 lat pull-down
- 3 Sets of 12, 8, 8 low row
- 3 Sets of 12, 8, 8 high row
- 2 Sets of 8, 6 Barbell pullovers
- 3 Sets of 12, 8, 6 Deadlifts
- 2 Sets of Alternating Dumbbell Curls
Shoulder / Traps Days:
- 1 Set of warm-up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military Presses
- 3 Sets of 12, 8, 8 Dumbbell lateral raises
- 3 Sets of 12, 8 ,8 Dumbbell front raises
- 3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
- 2 Sets of 10, 8 Dumbbell Arnold Presses
- 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
- 2 Sets of 12, 8 Heavy Behind the back barbell shrugs
Thigh / Calves / Abs Days:
- 1 Set of warm-up on Full Squats followed by 3 Sets of 12, 10, 8 Barbell full squats
- 3 Sets of 15, 12, 8 Hamstring Curls
- 3 Sets of 12, 8, 8 Heavy Calf raises
- 2 Sets of 8, 8 Heavy Squats on the leg press machine
- 2 Sets of 12, 8 Leg extensions
- 2 Sets of 50, 50 Crunches or as much as you can do
- 2 Sets of Hanging leg raises (As much as you can do)
Routine For The Next Three Months:
- Monday: Biceps / Triceps
- Tuesday: Chest / Shoulders
- Wednesday: Back / Traps / Lats
- Thursday: Thigh / Calves / Abs
- Friday: Biceps / Triceps
- Saturday: Chest / Shoulders
- Sunday: Back / Traps / Lats
Biceps / Triceps Days:
- 1 Set of superset curls and overhead tricep extensions for warm-up using dumbbells
- 3 Sets of 12, 8, 8 Barbell Curls
- 3 Sets of 12, 10, 8 Alternating Hammer Curls
- 2 Sets of 12, 10 Preacher Curls
- 3 Sets of 12, 8, 8 Skullcrushers
- 2 Sets of 12, 10 Close-grip bench press
- 2 Sets of 12, 8 Tricep Push-downs
Chest / Shoulders Days:
- 1 Set of wide-grip barbell bench press for warm-up
- 4 Sets of 12, 12, 8, 6 Flat dumbbell bench press
- 3 Sets of 12, 10, 8 Incline Dumbbell bench press
- 3 Sets of 12, 10, 8 Dumbbell Chest flyes
- 3 Sets of 12, 10, 8 Dumbbell Military press
- 2 Sets of 12, 10 Side dumbbell lateral raises
- 2 Sets of 12, 12 Posterior Dumbbell Flies
- 2 Sets of 12, 10 Arnold Press
Back / Traps / Lats Days:
- 1 Set of Deadlift for warm-up
- 3 Sets of 12, 10, 8 Assisted/Weighted/Free Pull-ups
- 3 Sets of 12, 10, 8 Low Rows on the machine
- 3 Sets of 12, 10, 8 High Rows on the machine
- 2 Sets of 8, 6 Deadlift
- 1 Set of 12 Heavy shrugs on the smith machine
- 1 Set of 12 Heavy behind the back shrug on the smith machine
- 1 Set of 12 Heavy Dumbbell Side shrugs
- 1 Set of 21 superset 7 side dumbbell shrugs, 7 front dumbbell shrugs, 7 behind-the-back dumbbell shrug
Thigh / Calves / Abs Days:
- 1 Set of warm-up on Full Squats
- 3 Sets of 12, 10, 8 Barbell full squats
- 3 Sets of 15, 12, 8 Standing Hamstring Curls
- 2 Sets of 12, 10 Good mornings
- 3 Sets of 12, 12, 12 Seated Heavy Calf raises
- 2 Sets of 8, 8 Heavy Squats on the leg press machine
- 2 Sets of 12, 8 Dumbbell Lunges
- 2 Sets of 50, 50 crunches or as much as you can do
- 2 Sets of hanging leg raises (As much as you can do)
Test Ethanate 12 Week Cycle
1-12 weeks
250Mgs per week
125Mgs e4d
HCG
3-12 weeks
500UI per week
250UI e3d
Arimidex
0.25Mgs e3d starting week 2 if needed (if Needed, Up the dose to 0.50Mgs)
High Estrogen E2 Symptoms
-
Crying over stupid things
-
No libido (soft erections)
-Moodiness
-Water retention
-Gyno (tender,puffy, itchy, rock hard nipples)
- Sightly oily skin
-acne
Low Estrogen E2 Symptoms
- Horrible anxiety
-even going outside feels grim.
-Plus lethargy
-Sore Joints
- Depression
-Achy Joints
Daily Supplements on Cycle and PCT
- D3 (3000-5000IU)
-B Complex 50 (1)
-Vitamin C (1000Mgs)
-Magnesium (300Mgs)
-Vitamin E (400IU)
-Fish oil (1000Mgs)
-Milk Thistle (400Mgs)
Post Cycle Therapy
14-18 weeks
Nolvadex: 20/20/20/20
Clomid: 25/25/25/25
Arimidex (If Needed, Low dose (0.25Mgs)
