Input about a my routine, for first cycle.

[heatman74]

Gonna be doing Diesel for 4 weeks. followed by 4 wks PCT.

I have been working out for about 2 1/2 years.
Just wanted to get your input, on my
routine.

Ab's will be every other day
lower back trained with legs 3s 15r 2x week
3 different exercises 4s 30

Cardio off days. 30 mins

Mon
CHEST
barbell incline 3s 10r
barbell flat 3s 10r
dumb bell incline 3s 10
dips 3s 10r
TRIS
close grip bench 3s 10
dumbbell behind the head extentions 3s 10r
skullcrushers 3s 10r
reverse grip pulley 3s 10r

Tues
BACK
lower back machine(warm up) 2s 10r light
Deadlift 3s 10r
cable rows 3s 10r
cable lat pull down 3s 10
bent over dumb bell row 3s 10r
barbell shrugs 3s 15r
dumb bell shrugs 3s 15r
BI'S
Standing barbel curls 3s 10r
hammer curls 3s 10r
alternating dumb preachers 3s 10r
reverse grip curls 3s 10
forearm curls(is that right?) 3s 10r

WED
rest

THURS
Military press 3s 10r
dumb bell press 3s 10r
cable behind the back lat raise 3s 10r
front dumb bell raises 3s 10r
upright rows 3s 10r
shrugs 3s 15r

FRI
Leg press 3s 10r
leg curls 3s 10r
leg extension 3s 10r
sit down calf machine 4s 20r
standing calf raises 4s 20r

Sat Off

Sun
REPEAT.

Use this routine along time ago and got great results, but i wasn't doing a cycle.

Thanks a bunch guys

 

[RJ]

what the hell is Diesel?

And unless you think you can grow off a high volume routine, I'd say drop half that shit. You don't grow in the gym.

 

[zedhed]

Dieselbolan is an extremely effective PH manufactured by Needtobuildmuscle. It works very well from my experience and many many others.
Next
I fully agree with RJH. Man you are way over doing it. You most likely will not grow much on the routine with or without help. It is just plain too dam much.
For most guys 3 days per week is much better. You want to be thinking intensity as opposed to volume espicially on cycle.
Because you are gonna increase intensity you are gonna need to give yourself time to recover. Again as RHJ said "you dont grow in the gym" But where you do grow is in recovery.
Also with diesel you really need to feed it to get the benefit from it.
Again that is where most young inexpereinced guyz fuck up. They go on a cycle but then dont feed their body to build new muscle.
BTW Diesel and Katana are a killer combo, just something else to consider.
Im gonna quote your workout with my comments next. Take from it what you will.

 

[zedhed]

Gonna be doing Diesel for 4 weeks. followed by 4 wks PCT.

I have been working out for about 2 1/2 years.
Just wanted to get your input, on my
routine.

Ab's will be every other day
lower back trained with legs 3s 15r 2x week
3 different exercises 4s 30

Cardio off days. 30 mins Cardio, 10 min before work out, 3x/week. THATS ALL!

Mon
CHEST
barbell incline 3s 10r
barbell flat 3s 10r Alt between Flat and Inc.
dumb bell incline 3s 10 Loose this.
dips 3s 10r
TRIS
close grip bench 3s 10 Loose this.
dumbbell behind the head extentions 3s 10rLoose this.
skullcrushers 3s 10r
reverse grip pulley 3s 10rLoose this.
You are getting plenty of tri in with your bench, dips,skullcrushers and milt press.

TuesWed
BACK
lower back machine(warm up) 2s 10r light
Deadlift 3s 10rPut this with FRI.
cable rows 3s 10rLoose this
cable lat pull down 3s 10Loose this. Do pull ups instead.
bent over dumb bell row 3s 10rUse BBL
barbell shrugs 3s 15r3x10.
dumb bell shrugs 3s 15rLoose this.
BI'SLoose all of this. You are wasting energy. Getting plenty of bies from pull ups and rows.
Standing barbel curls 3s 10r
hammer curls 3s 10r
alternating dumb preachers 3s 10r
reverse grip curls 3s 10
forearm curls(is that right?) 3s 10r

WED
restNah, See above.

THURSFri
Military press 3s 10r Wed
dumb bell press 3s 10rLoose this.
cable behind the back lat raise 3s 10rLoose this.
front dumb bell raises 3s 10rLoose this.
upright rows 3s 10r Wed
shrugs 3s 15rLoose this.

FRI
Loose all of this. On Fri do Squats alt with DL every other Fri. 3x10.
Leg press 3s 10r
leg curls 3s 10r
leg extension 3s 10r
sit down calf machine 4s 20r
standing calf raises 4s 20r

Sat Off

Sun
REPEAT.Loose this.

Use this routine along time ago and got great results, but i wasn't doing a cycle.

Thanks a bunch guys

This gives you a good workout without burnout.
You are working for intensity here so at the end of your 3rd set you should be nearly at failure.
Drink a shake with 2 scoops of protien, 1 heaping tablespoon natty penutbutter mixed in milk after every workout.
Have not more then 2 of the same shakes every day.
Drink at least 3 8oz glasses of milk every day.
Have meat and eggs with your breakfast everyday.
Have a really big sandwich with meat everday for lunch.
Natty penutbutter and jelly sandwiches are gr8 snaks.
Have some kind of meat everyday with dinner.
Do this and you will grow like a weed!

 

[RJ]

Dieselbolan is an extremely effective PH manufactured by Needtobuildmuscle. It works very well from my experience and many many others.

thanks Zed. i have no idea what any of these fancy PHs are. lol

 

[zedhed]

NP Rj. Diesel and Beast are really good stuff tho, for guys that wann go that route. I like to combine with test, really nice cycle.

 

[Foby]

where's the flyes..............

 

[zedhed]

Put that energy into flat and inc bench press.....

 

[RJ]

where's the flyes..............

flyes don't make you big...

 

[heatman74]

Hey thanks for the info guys. Kinda stumped about my work-out while on cycle. Got great info.

Would there be any benefit to change up, or switch out exercises.
EG. instead of Flat bench first, switch it up to incline first?

Another question: During the cycle, am I lifting mad weight, meaning am I lifting the kind of weight, where I am bordering on tendon aches.

thanks alot. Guys..

 

[RJ]

Hey thanks for the info guys. Kinda stumped about my work-out while on cycle. Got great info.

Would there be any benefit to change up, or switch out exercises.
EG. instead of Flat bench first, switch it up to incline first?

Another question: During the cycle, am I lifting mad weight, meaning am I lifting the kind of weight, where I am bordering on tendon aches.

thanks alot. Guys..

you gotta get strong to grow.

But you don't want injury. Which typically comes from poor form or overtraining. If you are lifting heavy with correct form in a progressive manner (meaning you are increasing weight steadily) you shouldn't have tendon problems. Juice can accelerate your rate of strength sometimes in not enough for the tendons to catch up, but if you don't overdo it you should be fine.

 

[jamesfitch1]

I am wondering if decline bench is a waste of time? I am asking because I do decline but do not see it anywhere on the revised routine. Should I drop decline?

 

[zedhed]

Any benefit that you get from decline you will get more of from dips. Drop decline you are wasting energy that you need in order to grow.
Dips are for upper body what squats are for lower body. Yes, they are that good when weighted.

 

[jamesfitch1]

oh ok. That make's sense. Thanks!!

 

[Jay007]

Monday Upper Split SETS 4 6-8 REPS
Superset [/B]
weighted DIPS
weighted Chin ups

BB Military press
DB Wheelbarrow row

Wed Lower Split SETS 4 6-8 REPS

Straight Sets
BB Back squat
BB Stiff Leg Deadlift
DB Single Deadlift
DB Split Squat

Upper Body Fri 5 sets 6-8 reps
Super set

BB Close Grip Bench
BB Bent over row

DB Incline Bench
DB One arm row

 

[Zero V]

^^^ That is all great guidance. Too much volume can actually have negative impact on growth. Dont forget every once in awhile taking a week off will do amazing things for your body! When I first started lifting I lifted like a madman! As much as I could do until I couldnt move no more... was super shredded, but you know what I weighed? 132...yeah...Learned alot and worked up to 160 that year. Ah all those years ago, now I am feeling old That intense workload that you can handle is your bodies natural ability to endure hardship. Watch out for injuries.

If you dont mind me asking what do you have lined up for PCT? And also what is your diet/bodyweight(unless I missed you mentioning either of those?)?