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I hear you on the tren man. Tough call but you know the other competitors will definitely be using it.
Approved Log On the road of redemption cutting phase starting now
- Thread starter Topps_Baseball88
- Start date
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- Tags
- body builders cutting diet training
Yeah that is very true, maybe at some point like way down the road, just very on the fence
Tren is a solid steroid....make sure to keep the doses moderate..........
Great see that cardio your doing. I understand it exhausting it part of the process and the difference it make in a physique and with your training is very beneficial
Yeah tren isn't something I want 2 use right away or at all really, just doesn't appeal to me.
Indeed brother, got to put the hammer down and tighten up I got diet all setup and my cardio going, just found a program I feel will work great for me to switch it up, so we are putting it all together slowly and surely.
I know everyone likes details so I put a ton of detail into this post so everyone sees I have a complete plan now and moving into the future and all of this was well thought out.
Down below I will break down my new routine that I will be utilizing when I start my second cycle. I feel really happy with this and I feel great things can happen with this program, it switches things up a bit adds some things in and it has a nice volume aspect.
Cardio will be remain the same 1 hour a day 5-6 days a week.
The food will not change at all, I appreciate everyone's suggestions, for my body and for my goals and what got me into the best shape I ever reached was this diet not changing a single thing the entire time I followed it when I did it, I feel for the cycle to be successful I need to follow this day in and day out, I don't care about flavor or taste I care about results and building my body.
I am currently on trt, i switch from the cream into testosterone cypionate injections 70mg an injection spilt into 2 injections a week rounding out at 140mg a week, feel way 2 run down and with what im doing i need the extra energy from a reasonable yet higher dose, all IM injections. I know from experience 140mg a week puts me in the low-mid 800s i dont and AI on this low of dose as ive run this dose before when i was fatter and estrogen wasn't an issue.
I will lay this out so every knows my cycle plan for future once my recovery period is over with from the last cycle.
Injections will be split Mon/Wed/Fri more injectables this time around so I'd like to add and extra day for pinning less volume each injection liquid wise. Also less pip which I'm looking for.
I might catch some flak for this and that is fine but I'd be running Tbol for 8 weeks and the entirety of my second cycle will be 16 weeks in total. Than back down into trt again and maintain.
I have blood work with my endocrinologist February 8th so I got that part covered as well depending on when I start my second cycle, if not I will just make an appointment to get bloods before mid way and after cycle is done.
Enjoy the update and plan moving forward.
Topps
As always constructive feedback is welcome and appreciated.
Test Cyp 300mg a week
Primo 400mg a week
EQ 200mg a week ( maybe 300mg eventually if I don't encounter high hemicrait etc.)
Tbol 50mg a day =350 mg a week. Split into 25mg dosing 8 hours apart 25mg am pre workout and 25mg pm
AI Aromasin 10mg a week 5mg Monday and 5mg Thursday to start
Plan to also donate 8 weeks into cycle to be safe and deploy 1 baby aspirin a day along with N2Guard for the entire cycle.
( bloods 2 weeks in for estrogen to see where we sit and if it needs adjusting up or down)
Goal: Cut & Build
Current Activity Level: Training 4-5 times Weekly For 120-150 Minutes
Estimated Total Daily Energy Expenditure: 2504 Calories
Cutting Protocol: 2048 Calories
Macronutrient Breakdown: 64g Fat 207g
Protein 161g Carbohydrates 23g Fiber
( carbs coming mainly from veggies and sweet potatoe or brown rice )
MEAL 1 - 4 Large Eggs OR (140g) 90% Lean Ground Beef + (28g) Spinach + (64g) Natural
Peanut/Almond Butter
52g Fat 40g Protein 14g Carbs 4g Fiber
MEAL 2 - (224g) Chicken Breast OR (224g) Tuna OR (224g) 99% Lean Ground Turkey OR
(196g) Salmon + (200g) Cooked Brown/Rice OR (224g) Sweet Potato + (84g)
Broccoli/Green Beans/Brussel Sprouts
3g Fat 61g Protein 60g Carbs 8g Fiber
MEAL 3 - 2 Scoops Purus Labs Myofeed Whey (Or Comparable Whey Protein Brand)
6g Fat 44g Protein 8g Carbs 0g Fiber
MEAL 4 - (81g) Banana OR (140g) Blueberries
0g Fat 1g Protein 19g Carbs 3g Fiber
MEAL 5 - (224g) Chicken Breast OR (224g) Tuna OR (224g) 99% Lean Ground Turkey OR
(196g) Salmon + (200g) Cooked Brown/Rice OR (224g) Sweet Potato + (84g)
Broccoli/Green Beans/Brussel Sprouts
3g Fat 61g Protein 60g Carbs 8g Fiber
Down below I will break down my new routine that I will be utilizing when I start my second cycle. I feel really happy with this and I feel great things can happen with this program, it switches things up a bit adds some things in and it has a nice volume aspect.
Cardio will be remain the same 1 hour a day 5-6 days a week.
The food will not change at all, I appreciate everyone's suggestions, for my body and for my goals and what got me into the best shape I ever reached was this diet not changing a single thing the entire time I followed it when I did it, I feel for the cycle to be successful I need to follow this day in and day out, I don't care about flavor or taste I care about results and building my body.
I am currently on trt, i switch from the cream into testosterone cypionate injections 70mg an injection spilt into 2 injections a week rounding out at 140mg a week, feel way 2 run down and with what im doing i need the extra energy from a reasonable yet higher dose, all IM injections. I know from experience 140mg a week puts me in the low-mid 800s i dont and AI on this low of dose as ive run this dose before when i was fatter and estrogen wasn't an issue.
I will lay this out so every knows my cycle plan for future once my recovery period is over with from the last cycle.
Injections will be split Mon/Wed/Fri more injectables this time around so I'd like to add and extra day for pinning less volume each injection liquid wise. Also less pip which I'm looking for.
I might catch some flak for this and that is fine but I'd be running Tbol for 8 weeks and the entirety of my second cycle will be 16 weeks in total. Than back down into trt again and maintain.
I have blood work with my endocrinologist February 8th so I got that part covered as well depending on when I start my second cycle, if not I will just make an appointment to get bloods before mid way and after cycle is done.
Enjoy the update and plan moving forward.
Topps
As always constructive feedback is welcome and appreciated.
Test Cyp 300mg a week
Primo 400mg a week
EQ 200mg a week ( maybe 300mg eventually if I don't encounter high hemicrait etc.)
Tbol 50mg a day =350 mg a week. Split into 25mg dosing 8 hours apart 25mg am pre workout and 25mg pm
AI Aromasin 10mg a week 5mg Monday and 5mg Thursday to start
Plan to also donate 8 weeks into cycle to be safe and deploy 1 baby aspirin a day along with N2Guard for the entire cycle.
( bloods 2 weeks in for estrogen to see where we sit and if it needs adjusting up or down)
Goal: Cut & Build
Current Activity Level: Training 4-5 times Weekly For 120-150 Minutes
Estimated Total Daily Energy Expenditure: 2504 Calories
Cutting Protocol: 2048 Calories
Macronutrient Breakdown: 64g Fat 207g
Protein 161g Carbohydrates 23g Fiber
( carbs coming mainly from veggies and sweet potatoe or brown rice )
MEAL 1 - 4 Large Eggs OR (140g) 90% Lean Ground Beef + (28g) Spinach + (64g) Natural
Peanut/Almond Butter
52g Fat 40g Protein 14g Carbs 4g Fiber
MEAL 2 - (224g) Chicken Breast OR (224g) Tuna OR (224g) 99% Lean Ground Turkey OR
(196g) Salmon + (200g) Cooked Brown/Rice OR (224g) Sweet Potato + (84g)
Broccoli/Green Beans/Brussel Sprouts
3g Fat 61g Protein 60g Carbs 8g Fiber
MEAL 3 - 2 Scoops Purus Labs Myofeed Whey (Or Comparable Whey Protein Brand)
6g Fat 44g Protein 8g Carbs 0g Fiber
MEAL 4 - (81g) Banana OR (140g) Blueberries
0g Fat 1g Protein 19g Carbs 3g Fiber
MEAL 5 - (224g) Chicken Breast OR (224g) Tuna OR (224g) 99% Lean Ground Turkey OR
(196g) Salmon + (200g) Cooked Brown/Rice OR (224g) Sweet Potato + (84g)
Broccoli/Green Beans/Brussel Sprouts
3g Fat 61g Protein 60g Carbs 8g Fiber
Here is the workout I will be following when my second cycle begins, for now I am just working on tightening up doing my cardio and lifting trying to cut fat and weight while on my trt dose.
Topps
MONDAY – CHEST & TRICEPS
Weeks 1-3
Incline Barbell Press 4 sets x 15,12,10,8
Barbell Flat Bench 4 sets x 12,10,8,8
Incline Dumbbell Fly 4 sets x 10
Chest Dips (body weight) 4 sets x 15 reps
Standing French Press 4 sets x 12 reps
Dumbbell Kickbacks 3 sets x 10 reps
TUESDAY – BACK & BICEPS
Weeks 1-3
Deadlift 4 sets x 20,15,12,10
Pull-Ups 4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
WEDNESDAY – LEGS & CALVES
Weeks 1-3
Squats 4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
THURSDAY – SHOULDERS & TRAPEZIUS
Weeks 1-3
Overhead Press 4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
MONDAY – LEGS & CALVES
Weeks 4-6
Squats 5 sets x 20,12,10,8,6
Romanian Dead Lifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps (each way)
Legs Extensions 3 sets x 12 reps
Laying/Seated Hamstring Curls 3 sets x 12 reps
Seated Calf Raises 5 sets x 15 reps
TUESDAY – CHEST & BACK
Weeks 4-6
Dead Lift 5 sets x 15,12,10,8,6
Incline Barbell Press 4 sets x 15,12,10,8
Pull-Ups 4 sets x 15 reps
Barbell Bench Press 4 sets x 12,10,8,8
Straight Arm Pull Down 4 sets x 12 reps
Cable Cross Over 4 sets x 12 reps
T-Bar Row 4 sets x 12,10,8,8
Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each
WEDNESDAY – SHOULDERS & TRAPEZIUS
Weeks 4-6
Bradford Press (warm up) 2 sets x 20 reps
Standing Arnold Press 4 sets x 12,10,8,8
Single Cable Lateral Raise (behind back) 4 x 12 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Front Raise 4 sets x 10 reps
Dumbbell Shrugs 5 sets x 12 reps
THURSDAY – TRICEPS & BICEPS
Weeks 4-6
Barbell Skull Crusher 4 sets x 15,12,10,8
Barbell Curls 4 sets x 15,12,10,8
Rope Extensions 4 sets x 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps
Triceps Dips (lockout) 4 sets x 15
Concentration Curls 4 sets x 10 reps
FRIDAY – LEGS & CALVES
Weeks 4-6
Leg Press 5 sets x 20,12,10,8,6
Hip Extensions (lifts) 4 sets x 12 reps
Front Squats 4 sets x 12,10,8,8
Single Leg Romanian Dead Lift 4 sets x 12 reps
Donkey Calf Raises 4 sets x 15 reps
MONDAY – CHEST & BACK
Weeks 7-8
Pull-Ups 4 sets x 20 reps
Incline Barbell Press 4 sets x 15,12,10,8
Bent Over T-Bar Row 4 sets x 12,10,8,8
Flat Dumbbell Press 4 sets x 12,10,8,8
Dumbbell Pull Overs 4 sets x 10 reps
Landmine Press 4 sets x 10 reps
Single Arm Dumbbell Row (Chainsaws) 4 sets x 12,10,8,8
Chest Dips (weighted) 4 sets x 12,10,8,8
TUESDAY – LEGS
Weeks 7-8
Squats 5 sets x 20,12,10,8,4 reps
Romanian Deadlifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps each way
Hack Squats 4 sets x 12,10,8,8
Seated Hamstring Curls 3 sets x 12 reps
Leg Extensions 3 sets x 12 reps
Seated Calf Raises 5 sets x 20,15,12,10,8
WEDNESDAY – SHOULDERS & TRAPEZIUS
Weeks 7-8
Overhead Press 5 sets x 15,12,10,8,6
Dumbbell Lateral Raise 4 sets x 12,10,8,8
Upright Rows (wide grip) 4 sets x 12,10,8,8
Bent Over Dumbbell Reverse Fly 4 sets x 10 reps
Reverse Upright Row 4 sets x 10 reps
Alternating Dumbbell Front Raise 4 sets x 10 reps
Barbell Shrugs 5 sets x 15,12,10,8,8
THURSDAY – BACK & BICEPS
Weeks 7-8
Dead Lift 5 sets x 12,10,8,6,2
Seated Cable Rows 4 sets x 12,10,8,8
Straight Arm Pull Downs 4 sets x 10 reps
Under Hand Pull Downs 4 sets x 10 reps
Barbell Curls 4 sets x 12,10,8,6
Alternating Dumbbell Hammer Curls 3 sets x 10 reps
Preacher Bench Concentration Curls 3 sets x 10 reps
FRIDAY – CHEST & TRICEPS
Weeks 7-8
Incline Dumbbell Fly to Close Press 4 sets x 10 reps
Flat Barbell Bench Press 4 sets x 12,10,8,8
Underhand Cable Fly 4 sets x 12 reps
Decline Dumbbell Press 4 sets x 12,10,8,8
EZ-bar Skull Crusher 4 sets x 12,10,8,6
Rope Extensions 3 sets x 10 reps
Cross Bench Dips (weighted) 3 sets x 10 reps
SATURDAY – LEGS & CALVES
Weeks 7-8
Leg Press 5 sets x 20,12,10,8,6
Step Ups (weighted) 4 sets x 10 reps
Dumbbell Romanian Deadlifts 4 sets x 10 reps
Single Leg Extensions 3 sets x 12 reps
Lying Leg Curls 3 sets x 12 reps
Standing Calf Raises 5 sets x 15,12,10,8,8
MONDAY – LEGS
Weeks 9-12
Squats 5 sets 20,12,10,8,4
(*) Superset
*** After 10 full reps finish with partial reps till failure
Romanian Dead Lifts 4 sets x 10 reps*
Single Leg Hip Lifts 4 sets x 10 reps*
Walking Lunges 4 sets x 10 steps (each way)
Leg Extensions 4 sets x 12 reps**
Leg Curls 4 sets x 12 reps**
Standing Calf Raises 5 sets x 10 reps***
TUESDAY – CHEST & BACK
Weeks 9-12
(*) Superset
*** After 10 full reps finish with partial reps till failure
Straight Arm Pull Down 4 sets x 12 reps (pre – exhaust)*
Pull-Ups 4 sets x 12 reps*
Incline Barbell Press 4 sets x 10 reps**
Incline Dumbbell Fly 4 sets x 10 reps**
Bent Over Dumbbell Row (Bi-Lateral) 4 sets x 10 reps***
Flat Bench Dumbbell Press 4 sets x 10 reps***
Dumbbell Pull-Over 4 sets x 10 reps****
Dips (weighted) 4 sets x 10 reps****
WEDNESDAY – SHOULDERS & TRAPEZIUS
Weeks 9-12
Lateral Raise (pre-exhaust) 4 sets x 12 reps
Overhead Press 4 sets x 12,10,8,8
Bent Over Reverse Dumbbell Fly 4 sets x 12 reps*
Cable Front Raise (rope) 4 sets x 12 reps*
Upright Row 4 sets x 12 reps**
Reverse Upright Row 4 sets x 12 reps**
Seated Dumbbell Shrugs 4 sets x 10 reps
Standing Behind the Back Barbell Shrugs 4 sets x 10 reps
THURSDAY – TRICEPS & BICEPS
Weeks 9-12
EZ – Bar Skull Crusher 4 sets x 10 reps*
EZ – Bar Close Grip Press 4 sets x 10 reps*
Barbell Curls (5 reps wide, mid, and then close grip) 4 sets x 15 reps
*Giant Set – 4 sets x 10 reps each: Pronated Triceps Extension / Supinated Triceps Extension / Rope Triceps Extension
Dumbbell Hammer Curls (bi-lateral) 4 sets x 10 reps
Concentration Curls 3 sets x 12 reps
FRIDAY – LEGS
Weeks 9-12
Leg Press 10 sets x 15,12,10,8,6 – Drop set 5 times on last set
Hack Squats 5 sets x 12,10,8,8,6
Standing Leg Curls 3 sets x 20 reps
Single Seated Calf Raise 3 sets x 20 reps
Standing Calf Raise 3 sets x 10 reps
SATURDAY – CHEST & BACK
Weeks 9-12
Bent Over Row 4 sets x 12,10,8,8*
Flat Barbell Bench Press 4 sets x 12,10,8,8*
Seated Low Row (cable) 4 sets x 10 reps**
Machine Fly 4 sets x 10 reps**
Underhand Pull Downs 4 sets x 12,10,8,8***
Underhand Dumbbell Fly 4 sets x 12 reps***
Topps
MONDAY – CHEST & TRICEPS
Weeks 1-3
Incline Barbell Press 4 sets x 15,12,10,8
Barbell Flat Bench 4 sets x 12,10,8,8
Incline Dumbbell Fly 4 sets x 10
Chest Dips (body weight) 4 sets x 15 reps
Standing French Press 4 sets x 12 reps
Dumbbell Kickbacks 3 sets x 10 reps
TUESDAY – BACK & BICEPS
Weeks 1-3
Deadlift 4 sets x 20,15,12,10
Pull-Ups 4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
WEDNESDAY – LEGS & CALVES
Weeks 1-3
Squats 4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
THURSDAY – SHOULDERS & TRAPEZIUS
Weeks 1-3
Overhead Press 4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
MONDAY – LEGS & CALVES
Weeks 4-6
Squats 5 sets x 20,12,10,8,6
Romanian Dead Lifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps (each way)
Legs Extensions 3 sets x 12 reps
Laying/Seated Hamstring Curls 3 sets x 12 reps
Seated Calf Raises 5 sets x 15 reps
TUESDAY – CHEST & BACK
Weeks 4-6
Dead Lift 5 sets x 15,12,10,8,6
Incline Barbell Press 4 sets x 15,12,10,8
Pull-Ups 4 sets x 15 reps
Barbell Bench Press 4 sets x 12,10,8,8
Straight Arm Pull Down 4 sets x 12 reps
Cable Cross Over 4 sets x 12 reps
T-Bar Row 4 sets x 12,10,8,8
Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each
WEDNESDAY – SHOULDERS & TRAPEZIUS
Weeks 4-6
Bradford Press (warm up) 2 sets x 20 reps
Standing Arnold Press 4 sets x 12,10,8,8
Single Cable Lateral Raise (behind back) 4 x 12 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Front Raise 4 sets x 10 reps
Dumbbell Shrugs 5 sets x 12 reps
THURSDAY – TRICEPS & BICEPS
Weeks 4-6
Barbell Skull Crusher 4 sets x 15,12,10,8
Barbell Curls 4 sets x 15,12,10,8
Rope Extensions 4 sets x 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps
Triceps Dips (lockout) 4 sets x 15
Concentration Curls 4 sets x 10 reps
FRIDAY – LEGS & CALVES
Weeks 4-6
Leg Press 5 sets x 20,12,10,8,6
Hip Extensions (lifts) 4 sets x 12 reps
Front Squats 4 sets x 12,10,8,8
Single Leg Romanian Dead Lift 4 sets x 12 reps
Donkey Calf Raises 4 sets x 15 reps
MONDAY – CHEST & BACK
Weeks 7-8
Pull-Ups 4 sets x 20 reps
Incline Barbell Press 4 sets x 15,12,10,8
Bent Over T-Bar Row 4 sets x 12,10,8,8
Flat Dumbbell Press 4 sets x 12,10,8,8
Dumbbell Pull Overs 4 sets x 10 reps
Landmine Press 4 sets x 10 reps
Single Arm Dumbbell Row (Chainsaws) 4 sets x 12,10,8,8
Chest Dips (weighted) 4 sets x 12,10,8,8
TUESDAY – LEGS
Weeks 7-8
Squats 5 sets x 20,12,10,8,4 reps
Romanian Deadlifts 4 sets x 12,10,8,8
Walking Lunges 4 sets x 10 steps each way
Hack Squats 4 sets x 12,10,8,8
Seated Hamstring Curls 3 sets x 12 reps
Leg Extensions 3 sets x 12 reps
Seated Calf Raises 5 sets x 20,15,12,10,8
WEDNESDAY – SHOULDERS & TRAPEZIUS
Weeks 7-8
Overhead Press 5 sets x 15,12,10,8,6
Dumbbell Lateral Raise 4 sets x 12,10,8,8
Upright Rows (wide grip) 4 sets x 12,10,8,8
Bent Over Dumbbell Reverse Fly 4 sets x 10 reps
Reverse Upright Row 4 sets x 10 reps
Alternating Dumbbell Front Raise 4 sets x 10 reps
Barbell Shrugs 5 sets x 15,12,10,8,8
THURSDAY – BACK & BICEPS
Weeks 7-8
Dead Lift 5 sets x 12,10,8,6,2
Seated Cable Rows 4 sets x 12,10,8,8
Straight Arm Pull Downs 4 sets x 10 reps
Under Hand Pull Downs 4 sets x 10 reps
Barbell Curls 4 sets x 12,10,8,6
Alternating Dumbbell Hammer Curls 3 sets x 10 reps
Preacher Bench Concentration Curls 3 sets x 10 reps
FRIDAY – CHEST & TRICEPS
Weeks 7-8
Incline Dumbbell Fly to Close Press 4 sets x 10 reps
Flat Barbell Bench Press 4 sets x 12,10,8,8
Underhand Cable Fly 4 sets x 12 reps
Decline Dumbbell Press 4 sets x 12,10,8,8
EZ-bar Skull Crusher 4 sets x 12,10,8,6
Rope Extensions 3 sets x 10 reps
Cross Bench Dips (weighted) 3 sets x 10 reps
SATURDAY – LEGS & CALVES
Weeks 7-8
Leg Press 5 sets x 20,12,10,8,6
Step Ups (weighted) 4 sets x 10 reps
Dumbbell Romanian Deadlifts 4 sets x 10 reps
Single Leg Extensions 3 sets x 12 reps
Lying Leg Curls 3 sets x 12 reps
Standing Calf Raises 5 sets x 15,12,10,8,8
MONDAY – LEGS
Weeks 9-12
Squats 5 sets 20,12,10,8,4
(*) Superset
*** After 10 full reps finish with partial reps till failure
Romanian Dead Lifts 4 sets x 10 reps*
Single Leg Hip Lifts 4 sets x 10 reps*
Walking Lunges 4 sets x 10 steps (each way)
Leg Extensions 4 sets x 12 reps**
Leg Curls 4 sets x 12 reps**
Standing Calf Raises 5 sets x 10 reps***
TUESDAY – CHEST & BACK
Weeks 9-12
(*) Superset
*** After 10 full reps finish with partial reps till failure
Straight Arm Pull Down 4 sets x 12 reps (pre – exhaust)*
Pull-Ups 4 sets x 12 reps*
Incline Barbell Press 4 sets x 10 reps**
Incline Dumbbell Fly 4 sets x 10 reps**
Bent Over Dumbbell Row (Bi-Lateral) 4 sets x 10 reps***
Flat Bench Dumbbell Press 4 sets x 10 reps***
Dumbbell Pull-Over 4 sets x 10 reps****
Dips (weighted) 4 sets x 10 reps****
WEDNESDAY – SHOULDERS & TRAPEZIUS
Weeks 9-12
Lateral Raise (pre-exhaust) 4 sets x 12 reps
Overhead Press 4 sets x 12,10,8,8
Bent Over Reverse Dumbbell Fly 4 sets x 12 reps*
Cable Front Raise (rope) 4 sets x 12 reps*
Upright Row 4 sets x 12 reps**
Reverse Upright Row 4 sets x 12 reps**
Seated Dumbbell Shrugs 4 sets x 10 reps
Standing Behind the Back Barbell Shrugs 4 sets x 10 reps
THURSDAY – TRICEPS & BICEPS
Weeks 9-12
EZ – Bar Skull Crusher 4 sets x 10 reps*
EZ – Bar Close Grip Press 4 sets x 10 reps*
Barbell Curls (5 reps wide, mid, and then close grip) 4 sets x 15 reps
*Giant Set – 4 sets x 10 reps each: Pronated Triceps Extension / Supinated Triceps Extension / Rope Triceps Extension
Dumbbell Hammer Curls (bi-lateral) 4 sets x 10 reps
Concentration Curls 3 sets x 12 reps
FRIDAY – LEGS
Weeks 9-12
Leg Press 10 sets x 15,12,10,8,6 – Drop set 5 times on last set
Hack Squats 5 sets x 12,10,8,8,6
Standing Leg Curls 3 sets x 20 reps
Single Seated Calf Raise 3 sets x 20 reps
Standing Calf Raise 3 sets x 10 reps
SATURDAY – CHEST & BACK
Weeks 9-12
Bent Over Row 4 sets x 12,10,8,8*
Flat Barbell Bench Press 4 sets x 12,10,8,8*
Seated Low Row (cable) 4 sets x 10 reps**
Machine Fly 4 sets x 10 reps**
Underhand Pull Downs 4 sets x 12,10,8,8***
Underhand Dumbbell Fly 4 sets x 12 reps***
@Topps_Baseball88 i like this new gear plan bro its really well put together and safe to useI know everyone likes details so I put a ton of detail into this post so everyone sees I have a complete plan now and moving into the future and all of this was well thought out.
Down below I will break down my new routine that I will be utilizing when I start my second cycle. I feel really happy with this and I feel great things can happen with this program, it switches things up a bit adds some things in and it has a nice volume aspect.
Cardio will be remain the same 1 hour a day 5-6 days a week.
The food will not change at all, I appreciate everyone's suggestions, for my body and for my goals and what got me into the best shape I ever reached was this diet not changing a single thing the entire time I followed it when I did it, I feel for the cycle to be successful I need to follow this day in and day out, I don't care about flavor or taste I care about results and building my body.
I am currently on trt, i switch from the cream into testosterone cypionate injections 70mg an injection spilt into 2 injections a week rounding out at 140mg a week, feel way 2 run down and with what im doing i need the extra energy from a reasonable yet higher dose, all IM injections. I know from experience 140mg a week puts me in the low-mid 800s i dont and AI on this low of dose as ive run this dose before when i was fatter and estrogen wasn't an issue.
I will lay this out so every knows my cycle plan for future once my recovery period is over with from the last cycle.
Injections will be split Mon/Wed/Fri more injectables this time around so I'd like to add and extra day for pinning less volume each injection liquid wise. Also less pip which I'm looking for.
I might catch some flak for this and that is fine but I'd be running Tbol for 8 weeks and the entirety of my second cycle will be 16 weeks in total. Than back down into trt again and maintain.
I have blood work with my endocrinologist February 8th so I got that part covered as well depending on when I start my second cycle, if not I will just make an appointment to get bloods before mid way and after cycle is done.
Enjoy the update and plan moving forward.
Topps
As always constructive feedback is welcome and appreciated.
Test Cyp 300mg a week
Primo 400mg a week
EQ 200mg a week ( maybe 300mg eventually if I don't encounter high hemicrait etc.)
Tbol 50mg a day =350 mg a week. Split into 25mg dosing 8 hours apart 25mg am pre workout and 25mg pm
AI Aromasin 10mg a week 5mg Monday and 5mg Thursday to start
Plan to also donate 8 weeks into cycle to be safe and deploy 1 baby aspirin a day along with N2Guard for the entire cycle.
( bloods 2 weeks in for estrogen to see where we sit and if it needs adjusting up or down)
Goal: Cut & Build
Current Activity Level: Training 4-5 times Weekly For 120-150 Minutes
Estimated Total Daily Energy Expenditure: 2504 Calories
Cutting Protocol: 2048 Calories
Macronutrient Breakdown: 64g Fat 207g
Protein 161g Carbohydrates 23g Fiber
( carbs coming mainly from veggies and sweet potatoe or brown rice )
MEAL 1 - 4 Large Eggs OR (140g) 90% Lean Ground Beef + (28g) Spinach + (64g) Natural
Peanut/Almond Butter
52g Fat 40g Protein 14g Carbs 4g Fiber
MEAL 2 - (224g) Chicken Breast OR (224g) Tuna OR (224g) 99% Lean Ground Turkey OR
(196g) Salmon + (200g) Cooked Brown/Rice OR (224g) Sweet Potato + (84g)
Broccoli/Green Beans/Brussel Sprouts
3g Fat 61g Protein 60g Carbs 8g Fiber
MEAL 3 - 2 Scoops Purus Labs Myofeed Whey (Or Comparable Whey Protein Brand)
6g Fat 44g Protein 8g Carbs 0g Fiber
MEAL 4 - (81g) Banana OR (140g) Blueberries
0g Fat 1g Protein 19g Carbs 3g Fiber
MEAL 5 - (224g) Chicken Breast OR (224g) Tuna OR (224g) 99% Lean Ground Turkey OR
(196g) Salmon + (200g) Cooked Brown/Rice OR (224g) Sweet Potato + (84g)
Broccoli/Green Beans/Brussel Sprouts
3g Fat 61g Protein 60g Carbs 8g Fiber
on the diet I like the layout and you're keeping it clean
if you can at least add 1 tbps of psyllium husk/day to boost the protein
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