Ok, I'm a newbie. This is my work-out on my 1st Test cycle...

[Chicago Made]

My work-out routine:

Sat = Chest, Traps, shoulders

Sun = 1 hour elips

Mon = Bi's, Tri's

Tues = 1 hour elips

Wed = Chest, Traps, Shoulders

Thurs = 1 hour elips

Fri = Bi's , Tri's

* with lower body (legs, etc) adding in as time always on certain days


- Constructive critisism is wanted, could do w/out negaitive feedback. Really want to learn, not be ridicouled.

 

[noomi_nooma]

i'd stick to a 3 day spilt

mon- chest tris shoulders

wed- legs

fri- back, bis

cardio on off days


less is better

 

[Tafman]

* with lower body (legs, etc) adding in as time always on certain days


- Constructive critisism is wanted, could do w/out negaitive feedback. Really want to learn, not be ridicouled.

too late for that

your lower body statement means you won't do any lower body, i know your kind. btw you posted a bad split and you're on cycle? you won't gain much and you will not keep anything, so don't waste your money on the aas.

 

[Onswoll]

umm, you dont like working out your back?

 

[Onswoll]

or legs

 

[luquillo78]

- Constructive critisism is wanted, could do w/out negaitive feedback. Really want to learn, not be ridicouled.

You're right. You need to learn before hitting AAS.
You need to learn about workouts and diet. Both are very important.
I assume your goal is gaining mass, so you should be working back and legs hard. You can't go wrong with 3 day split for start (back/bis, chest/tris, legs).

 

[Chicago Made]

"your lower body statement means you won't do any lower body, i know your kind."

Tafman, first off, you know "my kind"? That was an ignorant statement. You know dick about me...

And, yes, I do throw legs in. Just not as much as I'd like.

With that out of the way, I really could use some help. The reason I don't have back incorporated in is because I am working with limited equipment.
Literally, a flat bench that goes into an incline and sits straight up with a leg extension, two regular barbells (when I have all olympic size weights) w/ 15 pounds on each one. That's it...

I am going to be getting more, but that's what I can afford for right now. Although I do work out at my guys gym once or twice a week, so I guess I could start doing it there.

Not to even mention my work schedule is so out of whack and random it's hard to get in what I do, but I'm dedicated, so I do.

Any positive feedback would be great!


B.B

 

[luquillo78]

With that equipment and some more weight you can do dealifts, bent rows, t-rows, and many other excersices that work back.

The thing is that it's not worth taking Anabolic Androgenic Steroids (AAS) if you can't train properly.
There are many reasons why people shouldn't take gear at least after 3 years of solid training. You can learn a lot in this forum. It has great mods and lots of experienced people.

 

[outlawtas]

man oh man you got a lot of work to do - but you've come to the right place.

1st - please oh please get a gym membership! Forget the gear and spend your money on this.

2nd - you have to have a proper split. You can't just "throw legs in there".

3rd - you have to have a dedicated and proper diet - that you follow everyday

4th - honestly, you shouldn't be using steroids. You will not see sufficient gains from them if you are unable to train properly and eat properly.

5th - spend you free time reading - everything on this site from about steroids to training and diet to what to do if you get deca dick! Read it all. A good body starts with a knowledgeable mind.

6th - how old are you?

 

[outlawtas]

oh yes, and don't be offended about what the guys here say. They are 100% straight up about thier opinions and are more concerned with giving the right advice than whether or no they hurt your feelings. You have to really mature and have the ability to look past the feeling to retaliate or call them all idiots for telling you what you don't want to hear. If your smart you'll take the good information they give and apply it.

 

[MANOWAR]

"your lower body statement means you won't do any lower body, i know your kind."

Tafman, first off, you know "my kind"? That was an ignorant statement. You know dick about me...

What Tafman meens is that he knows and is sick of people who neglect legs and just stick to chest and arm routines.

Everything needs to be proportional. 2 heavy chest days a week is not a good idea. Arms for a whole workout is also useless in my opinion. Stick to a 3 day split, and deadlift and squat.

 

[Chicago Made]

Hey guys,

I apologize if I came off a bit strong, I do realize you guys are really trying to help. (an argument w/ the old lady can make you a bit touchy...)

Ok, so now that I'm already cycling, my diet is good: can someone experienced give me a semi/psuedo workout routine?

Like Mon -chest, etc Wed - Back, etc. Something like that. I really want this to work.

I realize the errors in my ways up to this point, but I could really use some help to reverse my "fuck ups" as much as possible and get the best that I can out of what I'm doing, since I can't reverse time.

Just tell me what to do, and I'll do it. I really need some guidance. You guys have been fucking awesome in the little time I've been on this board. Please, throw a dog a bone...


unbelievably grateful,

Brian

 

[MANOWAR]

Biggest advice is to hold off the cycle. You should get into your routine, get through some good gains, and then start

 

[luquillo78]

Biggest advice is to hold off the cycle. You should get into your routine, get through some good gains, and then start

Agree.

1st advice, don't use steroids yet (wait 2-3 years of serious training). You need to be able to gain natural first.

2nd advice: Read the stickys threads of the training forum and diet forum. You have A LOT of info there.

Good luck.

 

[outlawtas]

Though I do agree that you should wait until cycling, in reality I see that you just may not do it so....

Here's my split - works great for me. Others can chime in with the opinions and feel free to adjust it.

mon - chest and tr
4 sets of Flat bench - Includ 1 warmup
3 sets of incline dumell press
3 sets incline smith machine bench press
2 sets of dips (weighted or otherwise
3 sets machine overhead press (tricep)
3 sets cable pushdowns

Wed - Back/Biceps
4 sets of Deadlift, includin 1 warmup
3 sets of chinups (weighted or otherwise)
3 sets of t-bar rows
3 sets of lat pulldowns
3 sets of machine rows
3 sets of dumbell curls (I always do a few dropsets)
3 sets of cable curls (again, dropsets)

Friday - Legs/Shoulders
4 sets of squats (including 1 warmup)
3 sets machine press
3 sets quad extensions
3 sets ham curls
3 sets seated calf press
3 sets standing calf press
3 set dumbel press (shoulders)
2 sets of lateral exentions (bad shoulder)
3 sets of reverse chest press (rear shoulders)

Now, that's really a 4 day split put into 3 days (legs and shoulders combined) but I'd rather spend a little more time 1 day at the gym then come another full day. I like my rest. Anyways, for any compounds exercises (exercises where your using more than 1 major muscle group) I always do one really heavy set. Everything else I keep in the 8-12 rep range. I like dropsets a lot and use them frequently, occasionally doing things like "running the rack" when I feel like that much more.

My diet is as follows:

Meal 1 - gainer shake
Meal 2 - chicken breast + Carb source
Meal 3 - Chicken breast + Carb source
Meal 4 - Cheat meal (something very high calorie - usually junk food)
Meal 5 - PWO gainer shake
Meal 6 - Chicken breast or steak + carb source
Meal 7 - checken breast or steak + carb souce

My carb sources include potatoes, whole grain pasta, rice or oatmeal (usually). The junk food is a personal preference because a) i'm bulking so I don't mind a little extra fat and b) I seem to need a lot of calories to put on mass.

That's what I do and it works well for me. There are a lot more experienced guys on this board that could help you out, but at least you have something to start with.

this shit takes serious dedication man.

 

[adidamps2]

work out: go too the "do deadlifts thicken waist" stickie, go to page 6 or i think its post 150 or so..and get on pullinbigs 3 day split routine...it is a mass/strength rouitne that you can not fail on...

 

[blackjack]

i'd stick to a 3 day spilt

mon- chest tris shoulders

wed- legs

fri- back, bis

cardio on off days


less is better

simple and effective. dont skip out on the leg work.

 

[Chicago Made]

Though I do agree that you should wait until cycling, in reality I see that you just may not do it so....

Here's my split - works great for me. Others can chime in with the opinions and feel free to adjust it.

mon - chest and tr
4 sets of Flat bench - Includ 1 warmup
3 sets of incline dumell press
3 sets incline smith machine bench press
2 sets of dips (weighted or otherwise
3 sets machine overhead press (tricep)
3 sets cable pushdowns

Wed - Back/Biceps
4 sets of Deadlift, includin 1 warmup
3 sets of chinups (weighted or otherwise)
3 sets of t-bar rows
3 sets of lat pulldowns
3 sets of machine rows
3 sets of dumbell curls (I always do a few dropsets)
3 sets of cable curls (again, dropsets)

Friday - Legs/Shoulders
4 sets of squats (including 1 warmup)
3 sets machine press
3 sets quad extensions
3 sets ham curls
3 sets seated calf press
3 sets standing calf press
3 set dumbel press (shoulders)
2 sets of lateral exentions (bad shoulder)
3 sets of reverse chest press (rear shoulders)

Now, that's really a 4 day split put into 3 days (legs and shoulders combined) but I'd rather spend a little more time 1 day at the gym then come another full day. I like my rest. Anyways, for any compounds exercises (exercises where your using more than 1 major muscle group) I always do one really heavy set. Everything else I keep in the 8-12 rep range. I like dropsets a lot and use them frequently, occasionally doing things like "running the rack" when I feel like that much more.

My diet is as follows:

Meal 1 - gainer shake
Meal 2 - chicken breast + Carb source
Meal 3 - Chicken breast + Carb source
Meal 4 - Cheat meal (something very high calorie - usually junk food)
Meal 5 - PWO gainer shake
Meal 6 - Chicken breast or steak + carb source
Meal 7 - checken breast or steak + carb souce

My carb sources include potatoes, whole grain pasta, rice or oatmeal (usually). The junk food is a personal preference because a) i'm bulking so I don't mind a little extra fat and b) I seem to need a lot of calories to put on mass.

That's what I do and it works well for me. There are a lot more experienced guys on this board that could help you out, but at least you have something to start with.

this shit takes serious dedication man.

Exact answer I was looking for.

Thanks All.


B.B

 

[shanej]

I know alot of ppl do chest n tris 1 day n back n bi another. I been hitting chest n bis on mon. N back n tris on wed. The reason being when u hit chest, u hit ur tris. Then when I hit my bis, they're fresh n I can go hard. 2 days later, when I hit back, my bis r also hit, n they're recovered from the other day. Then I can hit tris fresh n hard as they too are recovered.