NewChapter
New member
Stats: 6'3" 228# 41yrs old approximately 16% bf
Goals: I'd like to put on 10 to 12 pnds of lean body mass and make a futile attempt at scaring those little shits that are sniffing around my 17 yr old daughter lol. (Fact is they are only scare when you are around..... We all know we were that little shit once)
Cycle: 12 weeks with 12.5mgs aromasin eod adjusting as needed
1 thru 3 100mgs test prop eod
1 thru 10 250mgs test e e3d (about 580mgs a week)
11 thru 12.5 100mgs test prop eod
PCT:
13 thru 16 clomid 100/50/50/50 and nolvadex 40/40/20/20
Using cation with letro on hand
Workout regiment:
Monday
Flat bench warm up 205#to 15 times
Flat bench 5 x 5 275#
Dumbell flys 3 x 10 65#
Incline bench 3 x 10 175#
Incline fly 3 x 10 57 1/2#
Decline bench 3 x 10 225#
Tuesday
Outward dumbell delt raise 5x5 50#
Forward dumbell delt raise 3x10 42 1/2#
Upward row barbell close grip 3x10 115#
Military press barbell 3x10 135#
One arm military 3x10 55#
Wednsday
Pullups 3 sets to fail
Dumbell row elbows out 5x5 70#
Bent over row 3x10 90#
Heavy barbell shrugs 3x10 255#
Incline bench dumbell forward shrug 3x10 110#
Thursday
Squats warm up 225# 20 reps
Squats 3x10 315#
Dumbell lunge 3x10 60#
Leg extensions 3x10 160#
Dead lift 3x10 275#
Leg curls 3x10 115#
Calf raises with barbell 3x10 165# last set to fail
Friday
Rest
Saturday
French curl warm up 75# 15 reps
French curl 5x5 105#
Sitting dumbell incline curl 3x10 50#
Concentration curl 3x10 45#
Overhead tricep extensions with tri bar 5x5 120#
Dumbell Tricep kickback 3x10 55#
Brainbusters 3x10 110#
Saturday
Legs same as Thursday
Workouts will vary through the cycle
I will post my diet with macros when I have more time! Dont hesitate to critic me.
Oh I forgot I will be doing various ab exercises to fail at the end of leg days
Goals: I'd like to put on 10 to 12 pnds of lean body mass and make a futile attempt at scaring those little shits that are sniffing around my 17 yr old daughter lol. (Fact is they are only scare when you are around..... We all know we were that little shit once)
Cycle: 12 weeks with 12.5mgs aromasin eod adjusting as needed
1 thru 3 100mgs test prop eod
1 thru 10 250mgs test e e3d (about 580mgs a week)
11 thru 12.5 100mgs test prop eod
PCT:
13 thru 16 clomid 100/50/50/50 and nolvadex 40/40/20/20
Using cation with letro on hand
Workout regiment:
Monday
Flat bench warm up 205#to 15 times
Flat bench 5 x 5 275#
Dumbell flys 3 x 10 65#
Incline bench 3 x 10 175#
Incline fly 3 x 10 57 1/2#
Decline bench 3 x 10 225#
Tuesday
Outward dumbell delt raise 5x5 50#
Forward dumbell delt raise 3x10 42 1/2#
Upward row barbell close grip 3x10 115#
Military press barbell 3x10 135#
One arm military 3x10 55#
Wednsday
Pullups 3 sets to fail
Dumbell row elbows out 5x5 70#
Bent over row 3x10 90#
Heavy barbell shrugs 3x10 255#
Incline bench dumbell forward shrug 3x10 110#
Thursday
Squats warm up 225# 20 reps
Squats 3x10 315#
Dumbell lunge 3x10 60#
Leg extensions 3x10 160#
Dead lift 3x10 275#
Leg curls 3x10 115#
Calf raises with barbell 3x10 165# last set to fail
Friday
Rest
Saturday
French curl warm up 75# 15 reps
French curl 5x5 105#
Sitting dumbell incline curl 3x10 50#
Concentration curl 3x10 45#
Overhead tricep extensions with tri bar 5x5 120#
Dumbell Tricep kickback 3x10 55#
Brainbusters 3x10 110#
Saturday
Legs same as Thursday
Workouts will vary through the cycle
I will post my diet with macros when I have more time! Dont hesitate to critic me.
Oh I forgot I will be doing various ab exercises to fail at the end of leg days
