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New cycle

Ifonly

Ifonly

Member
Right so finely getting my sarm induced gyno sorted, I'm thinking of setting up a new cycle. May need sum help with certain things. Also may log some progress and may be lookin for some motivation every now and again. :).
Thanks in advance.

Cycle:
Week 1-10. 450mg hex test/week
Week 1-4. 20mg beast/day
Week 3-8. 70mg tren A/EOD

Support:
Week 5-12 hcgenerate
Week 1-8 n2gard
Week 1-12 adex or letro.
Week 3-8 dos .5 E3D

Pct:
Clomid
Aromasin
osta

I wanted to try a different pct this time round as I could get hold of it cheaper and wanted to see how it differed to previous ones. I.e post cycle/unleashed/forma combo.

Diet
Trying to lean out.

7.00 20g whey 50g oats 3eggs
10.00 chicken salad
13.00 chicken salad
17.00 1egg 4whites
18.00 train
19.00 20g whey
19.30 chicken and veg
22.00 protein shake.

I eat nuts during the day also.

What do ya think?
All thoughts and opinions welcome.
 
ifonly, whats in test hex? obviously a blend but what.

why not run the tren out to the end?

u need to run cabergoline in parallel to the tren.

I would start the hcgen earlier because the beast will shut u down pretty quick.

I see u wanted to do somethibg diff for pct but I would still run unleashed and post cycle in there from 1- 2 wks after last test shot depending on whats in tren hex.



Sent from my htc t-bolt using the elitefitness app.
 
RickRock13 said:
How did you get gyno from a Sarm when they have no impact on estrogen and prolactin?
Click to expand...

I honestly dnt no. I tackled it during my pct fine. After pct I done a s4 cycle with sum GW and Pes shift. That is when it came back, rapidly!!!
I tried to kill it with letro and dos but nothing happened, even at 5mg letro.
Spoke to N2 and he sed it was prob due to prolactin and the only way to tackle sarms gyno was with a serm.
Basically:
Nolvadex
Aromasin
Dos
Been on this couple weeks and is workin great. At least nolva has some use!! Hahaha :)
 
oxymoron said:
ifonly, whats in test hex? obviously a blend but what.

why not run the tren out to the end?

u need to run cabergoline in parallel to the tren.

I would start the hcgen earlier because the beast will shut u down pretty quick.

I see u wanted to do somethibg diff for pct but I would still run unleashed and post cycle in there from 1- 2 wks after last test shot depending on whats in tren hex.



Sent from my htc t-bolt using the elitefitness app.
Click to expand...

Test hex:
20mg Test Acetate
30 Test Propionate
50mg Test Phenyl-Prop
90mg Test Enanthate
95mg Test Cypionate
165mg Test Undecanoate

Hi, I did say I would be runnin dos the duration of the tren. Do you think it would need to be ran past tren usege?
So you think hcgenerate from week 2? Maybe I'll need 3 bottles then?
Won't adding post cycle/unleashed be over kill?
I wonted to run the tren how I set up because.
1. I wonted to test the beast first and see how I was with that.
2. I wonted the tren to be well out of my system before pct.
 
i really don't like beast and tren ran together... i think its just too harsh, whether they are overlapping or not... why not just a test/tren cycle? if you are intent on running them all together just be prepared to be dealing with a lot of sides throughout... you need to have caber or prami for sure, especially if you just had gyno... you should run aromasin on cycle as its a suicide inhibitor and that's what i think you need... pct clomid, unleashed/post cycle, forma stanzol...
 
Ifonly said:
I honestly dnt no. I tackled it during my pct fine. After pct I done a s4 cycle with sum GW and Pes shift. That is when it came back, rapidly!!!
I tried to kill it with letro and dos but nothing happened, even at 5mg letro.
Spoke to N2 and he sed it was prob due to prolactin and the only way to tackle sarms gyno was with a serm.
Basically:
Nolvadex
Aromasin
Dos
Been on this couple weeks and is workin great. At least nolva has some use!! Hahaha :)
Click to expand...

Its also possible that you may have had some estrogen rebound coming out of pct also. Either that or your prolactin was already high and after PCT it induced the gyno symptoms.

Either way I don't think the SARMS had anything to do with it, but it's good to know you are getting it taken care of. I would make surd that everything is taken care of before starting a cycle though. The Nolva won't allow estrogen to bind to breast tissue while you are on it, but things could get out of hand when you come off of it if it is still high. Bloodwork before starting your cycle would be a good idea too to see where all your hormone levels are at
 
RickRock13 said:
Its also possible that you may have had some estrogen rebound coming out of pct also. Either that or your prolactin was already high and after PCT it induced the gyno symptoms.

Either way I don't think the SARMS had anything to do with it, but it's good to know you are getting it taken care of. I would make surd that everything is taken care of before starting a cycle though. The Nolva won't allow estrogen to bind to breast tissue while you are on it, but things could get out of hand when you come off of it if it is still high. Bloodwork before starting your cycle would be a good idea too to see where all your hormone levels are at
Click to expand...

I was thinking maybe to see the doc for blood tests.
Was definetly gona wate till gyno was clear.
How though do you explain that the only thing that treated it was nova/aromasin/dos? When letro/dos wouldn't touch it??????
Confuses the fuck out of me. But believe me, gona have my eyes wide open for this cycle!
 
dylangemelli said:
i really don't like beast and tren ran together... i think its just too harsh, whether they are overlapping or not... why not just a test/tren cycle? if you are intent on running them all together just be prepared to be dealing with a lot of sides throughout... you need to have caber or prami for sure, especially if you just had gyno... you should run aromasin on cycle as its a suicide inhibitor and that's what i think you need... pct clomid, unleashed/post cycle, forma stanzol...
Click to expand...

Thanks for reply Dylan.
I no its alot, but am gona be carefull with beast tren together. And if worsts comes to worst I'll drop the beast.
Just really Wana run these together to see wat the strengths like!
I have sed before aromasin is a no no for me on cycle as it completely fucks me up. And as iv got quite a bit thought I'd giv it a go in pct.
So do you think if I kept the clomid and aromasin for pct I'd need post cycle/unleashed too??
 
Iv just got some info on the deconoate ester that it takes a month before you can start pct. now if thats the case would it be ok to run the beast 1-4 then tren 5-10?? Coz technically it's gona end up being a 14 week cycle? That ok finishing the tren with test in that situation?
:)
 
by the looks of things you have nowhere near enough carbs for beast..and with running tren i dont think more carbs are gona hurt your cut.

Sent from my GT-I9100 using EliteFitness
 
SRTank said:
by the looks of things you have nowhere near enough carbs for beast..and with running tren i dont think more carbs are gona hurt your cut.

Sent from my GT-I9100 using EliteFitness
Click to expand...

Yeh I no there ain't many. When I tried beast before (failure) my appetite was suppressed bad couldnt eat much at all! So stopped cycle early.(there were also other reasons)
So I was thinking it mite better suit me in a cutting cycle. Worst comes to worse I may need to consume extra carbs, maybe oat shakes??? There easy enough to consume.
 
Ifonly said:
Iv just got some info on the deconoate ester that it takes a month before you can start pct. now if thats the case would it be ok to run the beast 1-4 then tren 5-10?? Coz technically it's gona end up being a 14 week cycle? That ok finishing the tren with test in that situation?
:)
Click to expand...

Bump
 
If I were to add hcg to this cycle insted of hcgenerate how would I go bout doing it?
How quick would I have to use, say a 5000 iu vial?
The cycle is 14 weeks. Pct starts after 14 week, last pin would have been on week 10?
Many thanks.
 
Ifonly said:
If I were to add hcg to this cycle insted of hcgenerate how would I go bout doing it?
How quick would I have to use, say a 5000 iu vial?
The cycle is 14 weeks. Pct starts after 14 week, last pin would have been on week 10?
Many thanks.
Click to expand...

Bump
 
Ifonly said:
If I were to add hcg to this cycle insted of hcgenerate how would I go bout doing it?
How quick would I have to use, say a 5000 iu vial?
The cycle is 14 weeks. Pct starts after 14 week, last pin would have been on week 10?
Many thanks.
Click to expand...

why would you want to use beast on a cutting cycle? that's all wrong bro...

you would run hcg for 8 weeks... right up until you start pct... 500 iu's week... 250 twice a week
 
dylangemelli said:
why would you want to use beast on a cutting cycle? that's all wrong bro...

you would run hcg for 8 weeks... right up until you start pct... 500 iu's week... 250 twice a week
Click to expand...

Cool thanks for reply.
Reasons to run beast on a cut are coz last time I ran it appetite was majorly suppressed(epic failure) and thought if I can't eat to my full potential why not try it on a cut. Worse comes to worse I either drop it and jump on the tren or just force feed and carb up.
 
Training routine.

legs x2 week
Squats
F squat
Deficit deadlifts

chest/back superset
Pushups (warmup)
Incline DB press/ wide chin
Flat BB press/ bent over row
Decline DB press/ wide neutral chin
Dips/ narrow neutral chin
Flye/ 1arm row
Pullovers

Shoulders/ arms superset
DB shoulder press/ upright cable row
Shrugs/laterals
Skull crushers/ Ez bar curl
Close grip press/ straight bar curls
Dips/21s

I try to have as little rest as possible between sets.
Normaly get bout 10mins of relatively intense cardio after weights. Kind of a punch bag decline situp superset.
I play squash for 40mins wedsday and run on another restday. Then one days complete rest. Some times maybe more rest, all depends on work, body, etc.
Hitting up legs twice a week as I think this is where I lag the most.

I'll be starting relatively light as joints are still quite dry from gyno treatment.

Think that's it. Got all my shit.
Just couple more bits to sort.
Gona smash it!!!!! Hahahaha:)
Stay tuned.....................................
 
Shoulders arms

Warm up dumbell SP [email protected]

Dumbell SP/ cable upright row
2x8@18kg x2/ 2x10@25kg
[email protected]/ 1x10@25kg

Laterals/shrugs
3x8@9kg x2/ 3x10@59kgx2

Close grip press/ EZ bar curl
2x10@60kg/ 2x10@35kg
1x12@60kg/ 1x10@35kg

Skull crusher/ straight bar curl
3x8@35kg / 3x8 @30kg

Dips/ 21's
3x16@BW/ 3x21@25kg

Punchbag/ decline crunch superset.

Was sweating my arse off after this and arms were pumped to fuck! Struggled to wash before my dinner.
The joys of training in a garage in summer!!!! Haha :)
A scoop of craze pre workout sure helps.
Till tomo........................
 
Legs

Squat
2x8@60kg
2x5@90kg
2x8@70kg

F Squat
5x5@60kg

Deadlift
1x8@60kg
4x4@110kg

Punchbag 10min

Wasn't a great workout.
Pisses me of coz always feel like this on leg day!! Maybe it's coz of low carbs? Duno, suppose gota learn to love it. :)
 
Revised cycle:

1-10 test 450mg week
1-4 beast 2 caps day
5-10 tren ace EOD starting at 70mg
11-14 may add an oral ?????????
15-18 PCT
Clomid
Aromasin
Osta
Unleashed

Support
3-10 hcgenerate
11-14 hcg
1-10 n2gaurd

Ai+others
Dostinex
Adex
Letro

That's about it. Just contemplating on the period between last pin and pct.
Thinking an oral or short ester inject, or just ride it out till pct.
Any thoughts?
 
Chest/back

Warmup pushups@12
Flat bench SS Wide cable row
1x10@60kg / 1x14@25kg
1x12@60kg / 1x16@25kg
1x4@90kg. /. 1x16@25kg
1x10@70kg /. 1x16@25kg
1x10@70kg /. 1x18@25kg

Wide chin SS Dips
3x8@BW /. 3x8@20kg

1arm row SS. Incline DB press
3x6@59kg. [email protected]
each arm(straps)

Wide neutral chin SS Flye
3x8@BW. /. 3x8@18kgx2

Light punch bag warm down.
 
Ifonly said:
Chest/back

Warmup pushups@12
Flat bench SS Wide cable row
1x10@60kg / 1x14@25kg
1x12@60kg / 1x16@25kg
1x4@90kg. /. 1x16@25kg
1x10@70kg /. 1x16@25kg
1x10@70kg /. 1x18@25kg

Wide chin SS Dips
3x8@BW /. 3x8@20kg

1arm row SS. Incline DB press
3x6@59kg. [email protected]
each arm(straps)

Wide neutral chin SS Flye
3x8@BW. /. 3x8@18kgx2

Light punch bag warm down.
Click to expand...

If all goes well with bloods. Will be starting cycle next week. :)
 
Yesterdays work out.

Legs

Squats
1x10@50kg
1x10@50kg
1x5@90kg
1x3@100kg
1x5@90kg

F. Squat
1x8@50kg
1x8@55kg
1x8@60kg

Deadlift
1x10@50kg
1x10@50kg
1x8@100kg
1x8@100kg
1x1@140kg
 
Yesterday's work out

Bench press SS Wide chin
1x14@bar. 1x8@BW
1x10@60kg. 1x8@BW
1x8@80kg. 1x8@BW
1x8@80kg. 1x8@BW

Dips. SS. Wide neutral chin
3x8@20kg. 3x8@BW

Incline press SS Cable row
[email protected]. 3x14@25kg

Decline DB. SS. BO row
[email protected]. 3x10@50kg

Flye. SS Pullover
3x8@16kgx2. 3x8 @30kg

Punchbags/Ab superset.
 
Ifonly said:
Right so finely getting my sarm induced gyno sorted, I'm thinking of setting up a new cycle. May need sum help with certain things. Also may log some progress and may be lookin for some motivation every now and again. :).
Thanks in advance.

Cycle:
Week 1-10. 450mg hex test/week
Week 1-4. 20mg beast/day
Week 3-8. 70mg tren A/EOD

Support:
Week 5-12 hcgenerate
Week 1-8 n2gard
Week 1-12 adex or letro.
Week 3-8 dos .5 E3D

Pct:
Clomid
Aromasin
osta

I wanted to try a different pct this time round as I could get hold of it cheaper and wanted to see how it differed to previous ones. I.e post cycle/unleashed/forma combo.

Diet
Trying to lean out.

7.00 20g whey 50g oats 3eggs
10.00 chicken salad
13.00 chicken salad
17.00 1egg 4whites
18.00 train
19.00 20g whey
19.30 chicken and veg
22.00 protein shake.

I eat nuts during the day also.

What do ya think?
All thoughts and opinions welcome.
Click to expand...

toss in provirone weeks 6-10 25mg am aDo not use adex or letro as a on cycle Ai thats not smart at all my friend for many reasons. Use Aromasin aka liquid stan from chemicalneed.com.. Why? Please read the following.. - Need To Build Muscle Inc. Official Blog

your pct is ta suck big time.. Please read the following
http://www.elitefitness.com/forum/a...e-support-drug-steroid-user-bible-778853.html


You can find a few more corrections to your cycle by reading this here The Trenobolone Experience by Needtogetaas - Need To Build Muscle Inc. Official Blog

Hope this has helped you my friend
 
needtogetaas said:
toss in provirone weeks 6-10 25mg am aDo not use adex or letro as a on cycle Ai thats not smart at all my friend for many reasons. Use Aromasin aka liquid stan from chemicalneed.com.. Why? Please read the following.. - Need To Build Muscle Inc. Official Blog

your pct is ta suck big time.. Please read the following
http://www.elitefitness.com/forum/a...e-support-drug-steroid-user-bible-778853.html


You can find a few more corrections to your cycle by reading this here The Trenobolone Experience by Needtogetaas - Need To Build Muscle Inc. Official Blog

Hope this has helped you my friend
Click to expand...

Cool. Ok, just few questions bout the pct. in your blog it says that formastane is similar to exmestane. As I had a load, I thought I would use insted, as you can't get forma in Britain. And I'm using clomid because I got rebound the last few times I used the pct: forma post cycle/ unleashed and I notice it has been recommended alot lately.
Wat if I were to add post cycle and unleashed? That be ok:

Aromasin
Clomid
Post cycle
Unleashed
Osta
 
Iv decided not to run the beast.
And kickstart wiv tren.
So the cycle will be as follows:
1-10 test 450mg week
1-6 tren ace 90mg eod
Pct- as stated above

May add proviron 7-14 on run up to pct.

All good??
 
needtogetaas said:
toss in provirone weeks 6-10 25mg am aDo not use adex or letro as a on cycle Ai thats not smart at all my friend for many reasons. Use Aromasin aka liquid stan from chemicalneed.com.. Why? Please read the following.. - Need To Build Muscle Inc. Official Blog

your pct is ta suck big time.. Please read the following
http://www.elitefitness.com/forum/a...e-support-drug-steroid-user-bible-778853.html


You can find a few more corrections to your cycle by reading this here The Trenobolone Experience by Needtogetaas - Need To Build Muscle Inc. Official Blog

Hope this has helped you my friend
Click to expand...

Yeah I love Provi any and every cycle bro. You really cant go wrong with it, and it makes you mega horny!:evil::evil:
 
Right so started my cycle bout week ago and all is good.
Running my test once a week at 450mg.
Started the tren at 70mg EOD. Now running at 90mg EOD. Feels good only side is mild insomnia. Id end up getting up bout once in the night. Not really a prob. No larthargy at work and general good feeling.
Adex didn't work as an ai. Still caused irritation. Using a very low does of letro. 0.6 E3D and I must say this works well.
Up bout 3-4 pound but it does fluctuate a bit.
Strengths goin up, not as fast as oral tren! But it's early days. :)

I'll post up a few workouts later.
 
Sounds good bro. Kinda strange about the adex not happening for you but thats that thing about all of this. Every (body) is diff and reacts diff to all of this stuff.
Good that you went on to the Letro.
Were you actually having any issues gyno related?
 
Sounds good bro. Kinda strange about the adex not happening for you but thats that thing about all of this. Every (body) is diff and reacts diff to all of this stuff.
Good that you went on to the Letro.
Were you actually having any issues gyno related?
 
zedhed said:
Sounds good bro. Kinda strange about the adex not happening for you but thats that thing about all of this. Every (body) is diff and reacts diff to all of this stuff.
Good that you went on to the Letro.
Were you actually having any issues gyno related?
Click to expand...

Yeh quite gyno prone really. Have had prog gyno, rebound gyno and sum fucked up sarm gyno (dnt ask).
All sorted now. I no how to tackle them and the necessary prevention measures.
Tried aromasin during last cycle and that kinda worked but left me feeling fuckin shit!!!!!! And to be honest was what made my last cycle unbearable!

Like you say everyone is different and I find that this works for me.
Thanks for the kind words bud. :)
Chest tonight gona smash it!!!!!!!!
 
Enjoy bro, have a bitchin chest workout!
 
Chest went as follows:

Flat BB
1x12@bar
1x12@50kg
3x6@90kg

Incline DB
1x4@38kgx2
3x8@34kgx2

Decline DB
1x8@34kgx2
1x7@34kgx2
[email protected]

Dips
1x7@15kg
3x13@bw

Training didn't go to great, lifts are up but not as good as I won't. Shoulders ached pretty bad end of 2nd set. I havnt been taking my cod liver oil for bout a week. Hope that's it. Won't forget that again.

Back tomo. Should go beter. :)
 
Just a bit about pinning.
Use to do glutes. But I'm now finding pecs delts and tris are even beter places. So much easier and less painfull. I actually dnt mind pinning now. Which is good. :)
 
Bro if benching at this weight is hurting your shoulders then you really need to rethink your workouts. But check this out too.
Go to google and put in Dave Tate bench press.
Study this and then DO IT! It may be just what you need and at any rate it sure is not gonna hurt you.
 
zedhed said:
Bro if benching at this weight is hurting your shoulders then you really need to rethink your workouts. But check this out too.
Go to google and put in Dave Tate bench press.
Study this and then DO IT! It may be just what you need and at any rate it sure is not gonna hurt you.
Click to expand...

I'll check this out. I mean it could also be a number of other things.
I may go back to my push pull legs routine. My joints were always good on that.
Thanks for the referance
 
zedhed said:
Bro if benching at this weight is hurting your shoulders then you really need to rethink your workouts. But check this out too.
Go to google and put in Dave Tate bench press.
Study this and then DO IT! It may be just what you need and at any rate it sure is not gonna hurt you.
Click to expand...

Iv found the videos zed but not the routine. Do you have a link or no the routine?
Many thanks
 
Starting new routine less direct shoulder work. It will be more of a push, pull, legs routine.
Still need to find the info on dave Tate bench, but will incorporate that into push day as and when.

12th sept
Pull
Wide neutral chin (warmup)
3x10@BW

B.O row
1x8@50kg
1x8@55kg
1x8@60kg
1x8@55kg

Wide chin
2x9@BW
2x8@BW

Close grip chin
1x8@10kg
1x7@10kg
1x6@10kg

1arm row
1x10@34kg each arm
1x8@39kg each arm
1x8@39kg each arm

Wide cable row drop set
35kg > [email protected] increments.

BB shrugs
4x10@140kg

Laterals
2x8@9kg each arm
[email protected] each arm

I find my bent over row is pretty shite!
Any tips on how to improve?
Many thanks.
 
Ifonly said:
Starting new routine less direct shoulder work. It will be more of a push, pull, legs routine.
Still need to find the info on dave Tate bench, but will incorporate that into push day as and when.

12th sept
Pull
Wide neutral chin (warmup)
3x10@BW

B.O row
1x8@50kg
1x8@55kg
1x8@60kg
1x8@55kg

Wide chin
2x9@BW
2x8@BW

Close grip chin
1x8@10kg
1x7@10kg
1x6@10kg

1arm row
1x10@34kg each arm
1x8@39kg each arm
1x8@39kg each arm

Wide cable row drop set
35kg > [email protected] increments.

BB shrugs
4x10@140kg
Try mixing this up bro. Do them in front like normal and then do them behind you. Takes some getting used to but well worth it. I just do half and half.

Laterals
2x8@9kg each arm
[email protected] each arm

I find my bent over row is pretty shite!
Any tips on how to improve?
Many thanks.
Click to expand...

Depends what you wanna do with them bro. The 2 ways I do em are this.
Back parallel to floor and dead flat. The weight goes back to the floor every time. Dont bounce it, pause and then next rep. 2 second count both up and down. Pull the weight to your waist not your chest or stomach.

Back at 45° to the floor. Everything else the same.

The only way to get better is to just do em.
5x5
10x3
3x10
8x8

I use em all....
Good luck bro and enjoy!:evil:
 
zedhed said:
Depends what you wanna do with them bro. The 2 ways I do em are this.
Back parallel to floor and dead flat. The weight goes back to the floor every time. Dont bounce it, pause and then next rep. 2 second count both up and down. Pull the weight to your waist not your chest or stomach.

Back at 45° to the floor. Everything else the same.

The only way to get better is to just do em.
5x5
10x3
3x10
8x8

I use em all....
Good luck bro and enjoy!:evil:
Click to expand...

Nice, thanks bud.
I'll do sum tweaking :)
 
Legs.

Squat
1x12@bar
1x12@50kg
1x8@100kg
1x6@105kg
1x5@110kg
1x2@120kg PB
1x6@100kg

Major back pumps

F squat
4x8@50kg

Deadlifts
1x8@50kg
1x5@100kg

Stopped after this because of back pumps!!!!
Need to get sum taurine! Apart from that was happy with the PB.

When you guys get them do you just grit your teeth and train through? Or is it best to stop???
 
For the most part just keep pushing for as long as you can I think is what most peeps on here do bro.
Also drink plenty of water. It helps of course along with the Taurine.
 
zedhed said:
For the most part just keep pushing for as long as you can I think is what most peeps on here do bro.
Also drink plenty of water. It helps of course along with the Taurine.
Click to expand...

Cheers pal. Got sum taurine today. Dosing at 500mg and I'll up my water intake.
See how I get on. :)
 
You can up your Taurine too bro.
Did you watch the Dave vid?
 
zedhed said:
You can up your Taurine too bro.
Did you watch the Dave vid?
Click to expand...

Yeh watched it, but need to go over it again. I'll up the taurine aswell.
I done a different variation to my push day yesterday just to try something different. I'll post it when I'm home.
Wasn't really the best, coz was kinda in a rush.

Anyway, wat I do need help with is how to add it in to my push day and also wat the reps would be on the other exercises??
I have some thoughts. I'll post them soon when I have bit more time.
Many thanks
 
Ok bro when I see what you did will give my 02.00 worth for you.
 
Push day 1

Bench press BB
Heavy low rep
10x3reps

Incline DB
10x3reps

Weighted Dips
10x3reps

Close Grip
10x3reps

DB shoulder press
Thinking keep this
light high reps
because of shoulders?

Skull crushers
????????????
Heavy or light?

Push day 2

Same exercises but focusing on
speed and explosiveness.

Not sure what type of weight % and reps I'm lookin at for these???

What do you think?
 
Ifonly said:
Push day 1

Bench press BB
Heavy low rep
10x3reps

Incline DB
10x3reps

Weighted Dips
10x3reps

Close Grip
10x3reps May wanna go lighter on these bro. Just be careful of your shoulders. CGBP can be a real shoulder killer.

DB shoulder press
Thinking keep this
light high reps
because of shoulders? Yes for sure bro. Also do them with your palms facing your head. Do not do lower then your ears and you do not need to lock out at the top. That will help your shoulders.

Skull crushers
????????????
Heavy or light? 4x12 so use weight so that you can get those sets and reps. Remember that your hitting your tries with all pressing movements.

Push day 2

Same exercises but focusing on
speed and explosiveness. So lighter weights here right?

Not sure what type of weight % and reps I'm lookin at for these???

What do you think?
Click to expand...
Hope I helped you out bro. If not let me know.:p
 
zedhed said:
Hope I helped you out bro. If not let me know.:p
Click to expand...

Yeh that's helped alot thanks.
As for push day 2, lookin to go lighter but not sure wat set and rep range I'd be lookin at? Wat would you recommend?

It was pull day tonight. I was quite happy with this.

Pull

Warmup
3x10 wide neutral chin@ BW

BO row
Parallel with floor
2x5@50kg
2x5@55kg
1x5@60kg

Wide chin palms forward
4x8@BW

1arm row
4x8@44kg each arm

Rack pulls
1x5@100kg
2x5@140kg. PB
(back pumps)

Shrugs BB
Front 2x10@130kg
Behind 2x10@100kg
Felt very awkward not sure I liked these.

Ez curl
3x12@35kg

Laterals
[email protected]

Wasn't to sure bout the behind shrugs zed. Felt very awkward. I have a trap bar, wat about incorporating that?
 
Ifonly said:
Yeh that's helped alot thanks.
As for push day 2, lookin to go lighter but not sure wat set and rep range I'd be lookin at? Wat would you recommend?

It was pull day tonight. I was quite happy with this.

Pull

Warmup
3x10 wide neutral chin@ BW

BO row
Parallel with floor
2x5@50kg
2x5@55kg
1x5@60kg

Wide chin palms forward
4x8@BW

1arm row
4x8@44kg each arm

Rack pulls
1x5@100kg
2x5@140kg. PB
(back pumps)

Shrugs BB
Front 2x10@130kg
Behind 2x10@100kg
Felt very awkward not sure I liked these.

Ez curl
3x12@35kg

Laterals
[email protected]

Wasn't to sure bout the behind shrugs zed. Felt very awkward. I have a trap bar, wat about incorporating that?
Click to expand...

Yeah bro they do take getting used to and the ROM is really small but you will very def soon see the results of this is you stick with it and I highly recommend that you do. Well worth the learning curve.
Fosho on the trap bar bro. Give it a shot and let us know how it works out for you.
 
Ifonly said:
Yeh that's helped alot thanks.
As for push day 2, lookin to go lighter but not sure wat set and rep range I'd be lookin at? Wat would you recommend?
You mean on the bench, incline and dips bro?
Click to expand...
 
What are your goals here bro?
 
zedhed said:
What are your goals here bro?
Click to expand...

Wel the main reason is to giv the shoulders a rest. That's why I just wanted to alternate between one heavy day and one light day.
Ideally I Wana get stonger in the bench but am struggling because of shoulder issues. The cycle in general is to lower body fat and gain weight to sum extent. And lookin to break my PRs in bench Squat and D.L.
I'm on track with the latter two its just bench that's the prob.
 
Ok thats what I needed to know.

What I would really like for you to try is this.
Drop flat bench and inc bench for several months.

In place of these do this,

Dips as you already are but go here to see how to isolate your chest while doing them.

Vince Gironda Dips | Iron Guru

and also put in Incline flys. Do these with your elbows bent. If you need help with them let me know.

Be sure and warm up very well before doing the dips or you will have problems!
Do the Gironda dips starting at body weight for the first 2 weeks and then add 5lbs per workout. As for the incline flys do what feels right to you.

On both excersizes for starters do 4x12. Then as your body adjusts to these and gets used to the these movements we will change that around for you.
 
zedhed said:
Ok thats what I needed to know.

What I would really like for you to try is this.
Drop flat bench and inc bench for several months.

In place of these do this,

Dips as you already are but go here to see how to isolate your chest while doing them.

Vince Gironda Dips | Iron Guru

and also put in Incline flys. Do these with your elbows bent. If you need help with them let me know.

Be sure and warm up very well before doing the dips or you will have problems!
Do the Gironda dips starting at body weight for the first 2 weeks and then add 5lbs per workout. As for the incline flys do what feels right to you.

On both excersizes for starters do 4x12. Then as your body adjusts to these and gets used to the these movements we will change that around for you.
Click to expand...

Thanks zed. I like the sound of them.
So I'll drop bench press and incline.
Shal I keep everything else the same?
Like this:
 
Ifonly said:
Thanks zed. I like the sound of them.
So I'll drop bench press and incline.
Shal I keep everything else the same?
Like this:
Click to expand...

Gironda dips
Incline flye
Close grip press
Shoulder DB palms inwards
Skull crushers

Do you think 5 exercise is ok?
 
Ifonly said:
Gironda dips
Incline flye
Close grip press
Shoulder DB palms inwards
Skull crushers

Do you think 5 exercise is ok?
Click to expand...

Shall I 4x12 all these?

Gona train push tomo. When PIPs have lessened.
Legs tonight. Hopefully no back pumps. :)
 
Yep looks good bro. 4x10 across the board.
 
zedhed said:
Yep looks good bro. 4x10 across the board.
Click to expand...

Cool. Look forward to testing it.

Tonights workout
LEGS

Squat
1x10@bar
1x8@50kg
1x8@100kg
1x6@110kg
1x2@120kg
1x3@125kg PB
1x5@110kg
1x5@110kg

F squat
5x5@70kg

D.L
1x6@50kg
1x5@100kg
1x5@140kg
1x1@160kg
1x1@160kg
1x3@140kg
 
Ifonly said:
Cool. Look forward to testing it.

Tonights workout
LEGS
10 min bike. HR 130 BPM. Light tension. WU your knees and hips.

Squat
1x10@bar Instead of this, would rather see you do 4x12 at body weight, no additional weight. Better WU for you.
1x8@50kg
1x8@100kg
1x6@110kg
1x2@120kg
1x3@125kg PB
1x5@110kg
1x5@110kg

F squat
5x5@70kg

D.L
1x6@50kg
1x5@100kg
1x5@140kg
1x1@160kg
1x1@160kg
1x3@140kg
Click to expand...
xpv
 
Yeah, do half squats.
Just grind em out like an engine. Not fast, but nice and controled. 5x20.
This is primarily for your knees, get them good and warmed up and lubricated.
 
Yesterday
PUSH

Gironda dips
3x10@BW
1x12@bw
Found these hard zed! Good but hard. Got the hang of them by the end.

Incline flye
4x10@16kg each arm

CGP
1x10@50kg
2x10@60kg
1x12@60kg

D.B Shoulder press palms inwards
1x10@16kg each arm
3x10@16kg each arm

Skull Crushers
4x12@25kg

Do you think I'm doin enuff direct chest work?
 
Yeah bro the Gironda dips are tits. I love em too.

Bro with the GDips focusing on your chest and the Inc Flys as long as your doing 2 seconds up and the same down and using all the weight you can handle your doing fine. Then your also getting indirect work from the CGBP too. So your chest should be getting plenty.
 
zedhed said:
Yeah bro the Gironda dips are tits. I love em too.

Bro with the GDips focusing on your chest and the Inc Flys as long as your doing 2 seconds up and the same down and using all the weight you can handle your doing fine. Then your also getting indirect work from the CGBP too. So your chest should be getting plenty.
Click to expand...

Cool.

Pull day.

Thought I done pretty well! Felt fuckin strong. Lovin the tren. Shame it's ending soon. Anyway proviron should arrive soon. So I'll giv that a whirl!! Haha. :):)

Neutral wide chin
4x8@BW WU

BO row parallel with floor
1x5@55kg
1x5@60kg
1x5@65kg
2x5@70kg

Wide chin palms forward
2x8@bw
2x5@10kg
1x10@BW

1arm row
3x8@49kg each arm

BB Shrugs in front
1x8@170kg
2x10@170kg
Tried behind again but no luck!! Fuckin arse gets in the way feels awkward and just pisses me off. Hahaha. :)
Done another two at:
2x12@110kg

Wide cable row SS laterals
3xfailure@30kg. 3x10@9kgeach arm

Alternate dumbell curls
2x6@16kg each arm
1x6@18kg each arm
Didn't have much rest between DB sets as dinner was ready. :)
 
Legs
5x20 @BW half squat warm up
4x12 @BW full squat warmup

Squat
1x8@60kg
1x8@90kg
1x5@110kg
1x3@120kg
1x2@130kg PR
1x5@110kg

F Squat
1x5@60kg
1x5@70kg
1x5@70kg
1x5@80kg
1x5@85kg PR

D.L
1x5@60kg
1x5@110kg
1x5@140kg
1x1@140kg

Back had had enuff by this point. Was happy with PR's, so all good.

Decline situps
1x20@BW
3x10@10kg
1x15@BW
 
Ifonly said:
Cool.

Pull day.

Thought I done pretty well! Felt fuckin strong. Lovin the tren. Shame it's ending soon. Anyway proviron should arrive soon. So I'll giv that a whirl!! Haha. :):)

Neutral wide chin
4x8@BW WU

BO row parallel with floor
1x5@55kg
1x5@60kg
1x5@65kg
2x5@70kg

Wide chin palms forward
2x8@bw
2x5@10kg
1x10@BW

1arm row
3x8@49kg each arm

BB Shrugs in front
1x8@170kg
2x10@170kg
Tried behind again but no luck!! Fuckin arse gets in the way feels awkward and just pisses me off. Hahaha. :)
Done another two at:
2x12@110kg
ITs ok to kind of arch your back to get your butt out of the way bro. I say keep doing them. YOu dont have to like it just do it. The results are very worth it bro.:evil:

Wide cable row SS laterals
3xfailure@30kg. 3x10@9kgeach arm

Alternate dumbell curls
2x6@16kg each arm
1x6@18kg each arm
Didn't have much rest between DB sets as dinner was ready. :)
Click to expand...

Nice workout killa!
 
Push

Gironda dips
5x10@BW

Incline flyes
4x10@16kg each arm

CGP
4x10@70kg

Shoulder DB press palms inwards
2x10@18kg
2x10@20kg

Skullcrushers
1x20@25kg
1x16@25kg
2x10@30kg
 
Pull.

Neutral wide chin WU
3x10@BW

B.O row parallel with floor
5x5@70kg

Wide chin palms forward
1x10@BW
1x6@10kg
1x5@10kg
1x4@10kg
1x8@BW

1arm row
4x6@54kg each arm

Shrugs
Front 1x6@170kg
1x7@170kg
1x10@140kg
1x10@140kg
Behind 1x8@110kg
1x10@110kg

Wide cable row dropset
30kg>20kg
2.5kg increments.

Laterals
2x8@9kg each arm
[email protected] each arm

Hammers
2x8@18kg each arm
2x8@16kg each arm

Decline sit-up
1x20@BW
3x10@10kg
1x20@BW
 
Legs

Half squat 4x12@BW WU
Full squat 4x20@BW. WU

Squat
1x8@60kg
1x6@110kg
1x5@120kg
1x1@130kg
1x2@130kg
1x5@110kg

F Squat
3x5@80kg
1x5@85kg
1x5@90kg

D.L
1x8@60kg
1x8@110kg
1x5@140kg
1x8@110kg
 
5th Oct

Legs
Warm up
Half squat 4x12@BW
Squat 4x12@BW

Squat
1x10@70kg
1x8@100kg
1x3@120kg
1x1@120kg

F. Squat
1x8@70kg
1x5@80kg
1x5@90kg
1x5@80kg
1x5@80kg

D.L
1x8@70kg
1x7@110kg
1x3@140kg

Was not feeling this at all!!!!!!!!
 
Pull.
WU wide neutral chin
3x10@BW

BO Row
4x5@70kg
1x5@75kg

Wide chin palms forward
1x8@BW
2x5@10kg
1x10@BW
1x8@BW

Wide cable row
Narrow underhand row superset
1x14/14@30kg
1x12/12@30kg
1x12/12@30kg

Shrugs BB
Front 3x8@160kg
Behind 3x10@110kg

Laterals
1x10@9kg each arm
[email protected] each arm
2x10@9kg each arm

EZ curl
3x8@35kg
 
Dam bro youve been busy. Looking good man!
 
zedhed said:
Dam bro youve been busy. Looking good man!
Click to expand...

Thanks man. Gironde dips are goin well, started doin them weighted now.
Finished my tren few days ago :(. Think this may have been cause of dry shoulders. Started my proviron, running at 50mg day straight through to pct.
Getting use to behind shrugs now which is good. :).
Only prob at mo is slight tendinitis in left elbow. But nothing major.
So all round pretty good. Thanks for stopping in.
 
Take care of the elbow bro. If you dont it will only get worse. What do you do specifically that aggravates it?
 
zedhed said:
Take care of the elbow bro. If you dont it will only get worse. What do you do specifically that aggravates it?
Click to expand...

The worst things are wide chins palms forward. Heavy one arm rows. Skull crushers. These are the main ones. Also work dnt help. Iv had it a lot worse before. It is something i ocasionaly suffer from. Ie shoulders, wrist and elbows. Luckily not all at once. Haha. :).
 
Legs

Warmup
BW squats

Squats
1x8@60kg
1x8@90kg
1x5@110kg
1x1@140kg PR
1x5@110kg

F squat
5x5@80kg

D.L
1x8@60kg
1x6@110kg
2x5@140kg
 
Keep at it bro, good stuff here man!
 
Pull.

1arm cable row
3x8@25kg each arm

Wide cable row /ss/ under cable row
3x14/14@25@kg

Wide chin palms forward
3x8@BW

BO row
3x8@50kg

Behind shrugs
1x12@110kg
3x10@120kg

Laterals
3x10@9kg each arm

Ez curl
4x8@35kg

Took this session easy coz of elbow.
Weren't to bad though. :)
 
19th oct

Fancied a change this session.

Push
BB bench press
1x14@bar
1x8@50kg
1x5@80kg
1x5@90kg
1x18@50kg
1x16@50kg
2x14@50kg

Close grip incline
4x14kg@40kg

Dips
4x14@BW

Incline flye
[email protected] each arm

Front raise
3x8@9kg each arm

D.B shoulder press
3x10@16kg each arm

Will return to normal push day next session.
 
20th

Legs

D.L
1x10@BAR
1x10@40kg
1x8@70kg
1x5@110kg
1x5@130kg
1x5@140kg

This went to complete shit!!!
Lost all concentration.
Fuck it! :(
 
Today

Legs REVISED

New approach to squats

WU half BW squats followed by full BW squats.

Squat
4x20@60kg This felt hard!

F. Squat
4x10@40kg increase weight nxt time

R.D.L
1x20@40kg
4x10@80kg
 
22nd

Pull
WU

Wide cable row/underhand cable row
4x20/20@20kg

Wide chin palms forward /B.O row
1x6/10@BW/40kg
3x7/10@BW/40kg

Close grip chin/DB pullover
3x8/8@BW/26.5kg

Laterals/Behind shrugs
3x10/10@9kg/130kg

EZ curl
3x failure@35kg
 
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