kuronekko
New member
I'm 5"7 and about 140 lbs
I follow the Slow Carb diet, macros are good but of course lower in carbs
*******
Looking to do a short cycle something along the lines of what I read here
http://www.steroidology.com/forum/a...29773-short-cycles-good-gains-less-sides.html
Not looking for massive gains, want about 2-8 kg more mass.
I was thinking of doing:
DBOL 30mg/day
Finasteride 2mg/day
PCT
Nolvadex 40/20/20/20 /day
===============================================
EXERCISE PLAN
===============================================
Day One : Chest and Triceps
5 sets 5-5-5-5-5: Dumbell Bench Press, Crush-Grip Dumbbell Bench Press
5 sets 5-5-5-5-5: Triceps Overhead Extension, Lying Dumbbell Triceps Extension
5 sets 5-5-5-5-5: Incline Dumbbell Bench Press, Dumbbell Flyes, Incline Dumbbell Pull-Over
5 sets 5-5-5-5-5: Under-Bar Triceps Extension, Close-Grip Barbell Bench Press
3 sets of Triceps kickback: 5-5-5
3 sets of Skull Crushers: 5-5-5
Day Two : Cardio/Abs
Option One: Running or Cycling
Option Two: 1 Hour of Yoga /Outdoor Activity
Option Three: 1-2 Hours of Semi-Strenuous Activity (Badminton, Hiking, Cycling, etc.)
Ab Routine:
3 sets of Circuit:
20 Crunches
10 Leg Lifts
20 Crunches
10 V-Ups
Day Three : Shoulders and Legs
5 sets 5-5-5-5-5 Dumbell Military Press, Neutral grip overhead press
5 sets 5-5-5-5-5: Dumbell lunges
5 sets 5-5-5-5-5: Lateral side raise, Dumbbell Front Raise, Prone Reverse Flye
5 sets 5-5-5-5-5: Goblet/Sumo/Barbell Squats
3 sets 5-5-5: Arnold Presses
3 sets 5-5-5: Dumbell Calf Raises
Day Four : Cardio/Abs
Option One: Running or Cycling
Option Two: 1 Hour of Yoga /Outdoor Activity
Option Three: 1-2 Hours of Semi-Strenuous Activity (Badminton, Hiking, Cycling, etc.)
Ab Routine:
3 sets of Circuit:
20 Crunches
10 Leg Lifts
20 Crunches
10 V-Ups
Day Five : Back and Biceps
5 sets 5-5-5-5-5: Dumbbell Bicep Curls, Zottman Curl
5 sets 5-5-5-5-5: Barbell Bent of Rows
5 sets 5-5-5-5-5: Hammer Curls, Barbell curls
5 sets 5-5-5-5-5: Deadlifts
Day Six & Seven: Off
I follow the Slow Carb diet, macros are good but of course lower in carbs
*******
Looking to do a short cycle something along the lines of what I read here
http://www.steroidology.com/forum/a...29773-short-cycles-good-gains-less-sides.html
Not looking for massive gains, want about 2-8 kg more mass.
I was thinking of doing:
DBOL 30mg/day
Finasteride 2mg/day
PCT
Nolvadex 40/20/20/20 /day
===============================================
EXERCISE PLAN
===============================================
Day One : Chest and Triceps
5 sets 5-5-5-5-5: Dumbell Bench Press, Crush-Grip Dumbbell Bench Press
5 sets 5-5-5-5-5: Triceps Overhead Extension, Lying Dumbbell Triceps Extension
5 sets 5-5-5-5-5: Incline Dumbbell Bench Press, Dumbbell Flyes, Incline Dumbbell Pull-Over
5 sets 5-5-5-5-5: Under-Bar Triceps Extension, Close-Grip Barbell Bench Press
3 sets of Triceps kickback: 5-5-5
3 sets of Skull Crushers: 5-5-5
Day Two : Cardio/Abs
Option One: Running or Cycling
Option Two: 1 Hour of Yoga /Outdoor Activity
Option Three: 1-2 Hours of Semi-Strenuous Activity (Badminton, Hiking, Cycling, etc.)
Ab Routine:
3 sets of Circuit:
20 Crunches
10 Leg Lifts
20 Crunches
10 V-Ups
Day Three : Shoulders and Legs
5 sets 5-5-5-5-5 Dumbell Military Press, Neutral grip overhead press
5 sets 5-5-5-5-5: Dumbell lunges
5 sets 5-5-5-5-5: Lateral side raise, Dumbbell Front Raise, Prone Reverse Flye
5 sets 5-5-5-5-5: Goblet/Sumo/Barbell Squats
3 sets 5-5-5: Arnold Presses
3 sets 5-5-5: Dumbell Calf Raises
Day Four : Cardio/Abs
Option One: Running or Cycling
Option Two: 1 Hour of Yoga /Outdoor Activity
Option Three: 1-2 Hours of Semi-Strenuous Activity (Badminton, Hiking, Cycling, etc.)
Ab Routine:
3 sets of Circuit:
20 Crunches
10 Leg Lifts
20 Crunches
10 V-Ups
Day Five : Back and Biceps
5 sets 5-5-5-5-5: Dumbbell Bicep Curls, Zottman Curl
5 sets 5-5-5-5-5: Barbell Bent of Rows
5 sets 5-5-5-5-5: Hammer Curls, Barbell curls
5 sets 5-5-5-5-5: Deadlifts
Day Six & Seven: Off
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