Hopefuldoc2012
New member
Current photos (have to cut/paste into browser):
s149.photobucket.com/albums/s53/dwkwb8/Cutting%20Cycle%20Progress/?action=view¤t=IMG_0482.jpg
My goals are:
1. Lose 10-15 lbs bodyfat ASAP with minimal muscle loss (signed up for 3Js diet plan a few days ago and have nothing to do but workout/eat/sleep for the next 2 months).
2. Start lean bulk with 1st cycle test e 500 mg weekly (split into 2 injections) x 10 weeks followed by Nolva PCT
My questions are:
1. Am I overtraining? Particularly concerned about shoulder day.
2. Should I change anything while on gear?
3. Is this appropriate for someone when not on gear? (i.e. during PCT)
4. Is this a good plan for both bulking and cutting?
5. Would it be reasonable to start test e 250 mg once weekly for 5 weeks during cut (signed up for 3Js program) followed by 5-6 weeks of test 500 mg weekly for remainder of cycle.
Typical week:
All working sets done with as heavy a weight as I can handle with decent form.
Monday Chest:
Flat Bench 4 x 6-8 reps
Incline Dumbell 3 x 6-8 reps
Decline machine 3 x 6-8 reps
Pec Deck 3 x 8-10 reps
Post workout: Walking on treadmill w/ HR between 130-140 x 60 minutes
Tuesday Back:
Widegrip row 4 x 6-8 reps
Seated pulldown 3 x 6-8 reps
Machine "high" row 3 x 6-8 reps
Lumbar extensions 3 x 10 reps
Planning on adding deadlift 3 x 6-8 reps this week.
Post workout: Walking on treadmill w/ HR between 130-140 x 60 minutes
Wednesday Cardio only:
Walking on treadmill w/ HR between 130-140 x 60 minutes
Thursday Shoulders:
Dumbell shoulder press 4 x 6-8 reps
Smith machine upright rows 3 x 6-8 reps
Dumbell shrugs 4 x 10 reps
Front dumbell raises 3 x 8
Rear dumbell extensions 3 x 8
Side dumbell raises 2 x 10
Post workout: Walking on treadmill w/ HR between 130-140 x 60 minutes
Friday Legs:
Squat 4 x 7-8 reps
Hip sled 3 x 6-8 reps
Leg extensions 3 x 6-8 reps
Leg curls 3 x 6-8 reps
Weighted calf raises 3 x 10 reps
Saturday Arms:
Straight bar curl 3 x 6-8 reps
Dumbell curl 3 x 8 reps
Hammer curl 3 x 8 reps
Close grip bench 3 x 6-8 reps
Weighted dips 3 x 8 reps
Overhead triceps extensions 3 x 6-8 reps
Post workout: Walking on treadmill w/ HR between 130-140 x 60 minutes
Sunday Cardio only:
Walking on treadmill w/ HR between 130-140 x 60 minutes
s149.photobucket.com/albums/s53/dwkwb8/Cutting%20Cycle%20Progress/?action=view¤t=IMG_0482.jpg
My goals are:
1. Lose 10-15 lbs bodyfat ASAP with minimal muscle loss (signed up for 3Js diet plan a few days ago and have nothing to do but workout/eat/sleep for the next 2 months).
2. Start lean bulk with 1st cycle test e 500 mg weekly (split into 2 injections) x 10 weeks followed by Nolva PCT
My questions are:
1. Am I overtraining? Particularly concerned about shoulder day.
2. Should I change anything while on gear?
3. Is this appropriate for someone when not on gear? (i.e. during PCT)
4. Is this a good plan for both bulking and cutting?
5. Would it be reasonable to start test e 250 mg once weekly for 5 weeks during cut (signed up for 3Js program) followed by 5-6 weeks of test 500 mg weekly for remainder of cycle.
Typical week:
All working sets done with as heavy a weight as I can handle with decent form.
Monday Chest:
Flat Bench 4 x 6-8 reps
Incline Dumbell 3 x 6-8 reps
Decline machine 3 x 6-8 reps
Pec Deck 3 x 8-10 reps
Post workout: Walking on treadmill w/ HR between 130-140 x 60 minutes
Tuesday Back:
Widegrip row 4 x 6-8 reps
Seated pulldown 3 x 6-8 reps
Machine "high" row 3 x 6-8 reps
Lumbar extensions 3 x 10 reps
Planning on adding deadlift 3 x 6-8 reps this week.
Post workout: Walking on treadmill w/ HR between 130-140 x 60 minutes
Wednesday Cardio only:
Walking on treadmill w/ HR between 130-140 x 60 minutes
Thursday Shoulders:
Dumbell shoulder press 4 x 6-8 reps
Smith machine upright rows 3 x 6-8 reps
Dumbell shrugs 4 x 10 reps
Front dumbell raises 3 x 8
Rear dumbell extensions 3 x 8
Side dumbell raises 2 x 10
Post workout: Walking on treadmill w/ HR between 130-140 x 60 minutes
Friday Legs:
Squat 4 x 7-8 reps
Hip sled 3 x 6-8 reps
Leg extensions 3 x 6-8 reps
Leg curls 3 x 6-8 reps
Weighted calf raises 3 x 10 reps
Saturday Arms:
Straight bar curl 3 x 6-8 reps
Dumbell curl 3 x 8 reps
Hammer curl 3 x 8 reps
Close grip bench 3 x 6-8 reps
Weighted dips 3 x 8 reps
Overhead triceps extensions 3 x 6-8 reps
Post workout: Walking on treadmill w/ HR between 130-140 x 60 minutes
Sunday Cardio only:
Walking on treadmill w/ HR between 130-140 x 60 minutes