irishmaniac
New member
Cycle Goal:
Gain 10-12 pounds of muscle.
Secondary Goal:
Drop several percent in body fat.
IrishManiac:
Height: 5'9
Weight: 180 lbs.
Training Time: 3years hardcore.
Body Fat: 11.4%
Current Cycle Protocol:
Test Cyp 500mg EW
Tren Ace 50mg EOD
Anavar 60mg ED
Week 1:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Week 2:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Week 3:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Anavar 60mg ED
HCG 250IU x2 a week
Week 4:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Anavar 60mg ED
HCG 250IU x2 a week
Week 5:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Anavar 60mg ED
HCG 250IU x2 a week
Week 6:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Anavar 60mg ED
HCG 250IU x2 a week
Week 7:
Test Cyp 500mg EW
Anavar 60mg ED
HCG 250IU x2 a week
Week 8:
Test Cyp 500mg EW
Anavar 60mg ED
HCG 250IU x2 a week
Week 9:
Test Cyp 500mg EW
Anavar 60mg ED
HCG 250IU x2 a week
Week 10:
Test Cyp 500mg EW
Anavar 60mg ED
HCG 250IU x2 a week
Weeks 11-12
HCG 250IU x2 a week
Training Protocol:
I will be doing 4 sets on every exercise: 12,10,8,8. Towards the end of my cycle, I will re-evaluate my max lifts on bench, squat, and dead lifts.
Training Routine:
Monday- Chest
Flat DB press- 15, 12, 8, 8
Incline BB press- 12, 10, 8, 8
Incline DB flies- 12, 10, 8, 8
Cable Crossovers- 15, 12, 10, 8
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
***each week, rotate the flat bench with DB and BB. Same with incline***
Tuesday- Arms
Biceps
Standing DB curls- 12, 10, 8, 8
Standing back to wall BB curls- 12, 10, 10,8
Sitting concentration curls- 12, 10, 8, 8
Triceps-
Triangle pushdown (elbows in)- 12, 10, 10,8
Rope pull down(elbows in)- 12, 10, 10, 8
Skull crushers- 12, 10, 8, 8
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
Wednesday- Legs
Leg press- 12, 10, 8, 8
Leg extensions- 15, 12, 10, 8
Leg curls- 15, 12, 10, 10
Weighted lunges across the gym (approx. 30feet) 25lb DB in each hand back and fourth 6times.
***each week, alternate leg press for squats***8230; do squats same number of reps***
Thursday- Back/Traps
Lat pull down- 12, 10, 10, 8
Dead Lifts- 12, 10, 8, 8
T-bar Rows- 12, 10, 8, 8
BB rows- 12, 10, 10, 8
4 sets of 10 pull ups
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
Traps-
DB shrugs- 20,15,12,10
Reverse BB shrugs- 20,15,12,10
BB shrugs- 12, 10, 8, 8
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
Friday- Shoulders/Secondary Chest
Shoulders-
BB shoulder press- 12, 10, 10, 8
Standing side lateral raises- 12, 10, 10, 8
Rear Delt Pec Dec- 15, 12, 10, 10
Chest-
Flat BB press- 15, 12, 10
Incline DB press- 15, 12, 10
Cable Crossovers- 20, 15, 12
Saturday- Cardio
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
Nutrition:
My macros for the cycle will be 270/280/80-90
roughly 2800 calories. At the end of each day, I will post my Diet for the day.
Before Pictures-
Taken last week
(the back shot is 100% relaxed. I couldn't get the "pose" correct, so i decided to take a relaxed pic)
P.S.
the reason i am calling it journey to SOBRIETY is I have given drinking up. Several years ago, I went through a rough patch, and was drinking very heavily. Up until this past week, I was doing fine. However, this past week, I had several things go REALLY bad and I went out this past Friday and blacked out. I originally decided to put a hold on starting my cycle, due to emotional reasons, however, I do believe if I halt this cycle, I will be sucked back into the world of drinking. So, with that being said, I will be updating my log EVERY DAY just to keep my mind on something other than death and loss.
Oorah Marine!!!!!!!!!!!!!
Gain 10-12 pounds of muscle.
Secondary Goal:
Drop several percent in body fat.
IrishManiac:
Height: 5'9
Weight: 180 lbs.
Training Time: 3years hardcore.
Body Fat: 11.4%
Current Cycle Protocol:
Test Cyp 500mg EW
Tren Ace 50mg EOD
Anavar 60mg ED
Week 1:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Week 2:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Week 3:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Anavar 60mg ED
HCG 250IU x2 a week
Week 4:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Anavar 60mg ED
HCG 250IU x2 a week
Week 5:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Anavar 60mg ED
HCG 250IU x2 a week
Week 6:
Test Cyp 500mg EW
Tren Ace 50/70mg EOD
Anavar 60mg ED
HCG 250IU x2 a week
Week 7:
Test Cyp 500mg EW
Anavar 60mg ED
HCG 250IU x2 a week
Week 8:
Test Cyp 500mg EW
Anavar 60mg ED
HCG 250IU x2 a week
Week 9:
Test Cyp 500mg EW
Anavar 60mg ED
HCG 250IU x2 a week
Week 10:
Test Cyp 500mg EW
Anavar 60mg ED
HCG 250IU x2 a week
Weeks 11-12
HCG 250IU x2 a week
Training Protocol:
I will be doing 4 sets on every exercise: 12,10,8,8. Towards the end of my cycle, I will re-evaluate my max lifts on bench, squat, and dead lifts.
Training Routine:
Monday- Chest
Flat DB press- 15, 12, 8, 8
Incline BB press- 12, 10, 8, 8
Incline DB flies- 12, 10, 8, 8
Cable Crossovers- 15, 12, 10, 8
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
***each week, rotate the flat bench with DB and BB. Same with incline***
Tuesday- Arms
Biceps
Standing DB curls- 12, 10, 8, 8
Standing back to wall BB curls- 12, 10, 10,8
Sitting concentration curls- 12, 10, 8, 8
Triceps-
Triangle pushdown (elbows in)- 12, 10, 10,8
Rope pull down(elbows in)- 12, 10, 10, 8
Skull crushers- 12, 10, 8, 8
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
Wednesday- Legs
Leg press- 12, 10, 8, 8
Leg extensions- 15, 12, 10, 8
Leg curls- 15, 12, 10, 10
Weighted lunges across the gym (approx. 30feet) 25lb DB in each hand back and fourth 6times.
***each week, alternate leg press for squats***8230; do squats same number of reps***
Thursday- Back/Traps
Lat pull down- 12, 10, 10, 8
Dead Lifts- 12, 10, 8, 8
T-bar Rows- 12, 10, 8, 8
BB rows- 12, 10, 10, 8
4 sets of 10 pull ups
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
Traps-
DB shrugs- 20,15,12,10
Reverse BB shrugs- 20,15,12,10
BB shrugs- 12, 10, 8, 8
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
Friday- Shoulders/Secondary Chest
Shoulders-
BB shoulder press- 12, 10, 10, 8
Standing side lateral raises- 12, 10, 10, 8
Rear Delt Pec Dec- 15, 12, 10, 10
Chest-
Flat BB press- 15, 12, 10
Incline DB press- 15, 12, 10
Cable Crossovers- 20, 15, 12
Saturday- Cardio
Cardio- 20minutes of elliptical at no less than 9mph on level 4-5
Nutrition:
My macros for the cycle will be 270/280/80-90
roughly 2800 calories. At the end of each day, I will post my Diet for the day.
Before Pictures-
Taken last week
(the back shot is 100% relaxed. I couldn't get the "pose" correct, so i decided to take a relaxed pic)
P.S.
the reason i am calling it journey to SOBRIETY is I have given drinking up. Several years ago, I went through a rough patch, and was drinking very heavily. Up until this past week, I was doing fine. However, this past week, I had several things go REALLY bad and I went out this past Friday and blacked out. I originally decided to put a hold on starting my cycle, due to emotional reasons, however, I do believe if I halt this cycle, I will be sucked back into the world of drinking. So, with that being said, I will be updating my log EVERY DAY just to keep my mind on something other than death and loss.
Oorah Marine!!!!!!!!!!!!!
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