Anabolicsrevisited
New member
So this is probably one of those questions with no definitive answer as it has so many variables but I would like to gather a general consensus. While running 500mg of Test E, 400mg of Durabolin 2xWK (Monday/Thursday evening pins) and 40mg ED of Winny with an occasional bump of Test P as needed depending on fatigue from workouts (no more than 200mg 1xWK if feeling sluggish or weaker than usual- probably body telling me to take a rest day), how often should I train? I was going EOD, but that was killing me to not hit the gym. I gained 30 pounds like this (252 pounds at 5' 9.5" last weigh in), but started going to the gym daily again because discipline can be a b****. I haven't gotten on the scale because I honestly forget to when I am done working out. Below is my routine. Kinda basic and not too heavy as I had torn a pec 4 years ago and don't want to re-injure it again. I often find myself wondering if I'm being complacent in my workout because some days I feel I could've done a few more sets, but am wary to do so because I have before and ended up too sore to hit the gym the following day. When I wake I drink my aminos, hit the gym on an empty stomach and drink aminos intra-workout, come back and start feeding myself my initial recovery meal, lunch, another recovery meal of rice/eggs or chicken and then dinner and pre-bedtime whey and amino mixture drink. I eat about every three hours depending on what I have to do.
Day ONE: CHEST / BICEPS
Flat Bench: Warm Up 225 x 20
Set ONE 315 x 10
Set TWO 315 x 8
Set THREE 315 x 6
Set FOUR 315 x 4
Set FIVE 315 x 4
Set SIX 315 x 8
Incline Bench: Set ONE 315 x 4
Set TWO 315 x 3
Set THREE 315 x 3
Set FOUR 315 x 3
Set FIVE 315 x 2
Decline Machine Press: Set ONE 405 x 10
Set TWO 405 x 10
Set THREE 405 x 10
One Arm Preacher Curls: 5 Sets x 65-70#
Hammer Curls: 4 Sets x 10 @ 70/80/90/70# if feeling extra froggy I might do 100's.
Day Two: Off
Day THREE: LEGS
Squat: 4 x 15 @ 300#
Standing Single Legged Hamstring Curl: 4 x 10 @ 50# I try to emphasize engorging the muscle with blood
Seated Calf Raise: 4 x Max Reps @ 135#
Standing Calf Raise: 4 x BW x 15
Day Four: Off
Day FIVE: SHOULDERS / TRICEPS
Seated Shoulder Press: 4 x 10 @ 225#
Upright Row: 4 x @ 50# rep out - again done at this light weight to emphasize the pump
Side Laterals: 4 x 10 @ 30/35/40/30# burnout- could go heavier, but want strict/slow form
Face Pulls: 4 x 10 @ 110 - 155#- this seems to work weight-wise versus going heavier
Tricep Pushdowns: 8 sets @ 210 - 285#
Reverse Grip Pulldowns: 5 sets @ 175/200/220/230/240#
Day Six: Off
Day SEVEN: BACK / CALVES
One Arm Lat Pulldowns (machine): 5 sets @ 135#(3/45's)
Stiff Arm Pulldowns: 8 sets @ variable weight w/ burnout sets at end
Seated Machine Rows: 3 sets
Close Grip Pulldowns to front: 5 sets 140/160/180/200/200#
Seated Calf Raises: 4 sets @ 135# Burnout
Now my workout is the exact same only I go Monday thru Friday and take the weekend off. Does anyone think this is too frequent? Now I know I could squat and bench heavier, but keep in mind I have a previously torn pec, 4 slipped disks and a nerve impingement. I know cry me a river... that's also why deads aren't a part of my workout.
What adjustments should I make if any to the training frequency? Not really interested in changing the weights at this point.
Day ONE: CHEST / BICEPS
Flat Bench: Warm Up 225 x 20
Set ONE 315 x 10
Set TWO 315 x 8
Set THREE 315 x 6
Set FOUR 315 x 4
Set FIVE 315 x 4
Set SIX 315 x 8
Incline Bench: Set ONE 315 x 4
Set TWO 315 x 3
Set THREE 315 x 3
Set FOUR 315 x 3
Set FIVE 315 x 2
Decline Machine Press: Set ONE 405 x 10
Set TWO 405 x 10
Set THREE 405 x 10
One Arm Preacher Curls: 5 Sets x 65-70#
Hammer Curls: 4 Sets x 10 @ 70/80/90/70# if feeling extra froggy I might do 100's.
Day Two: Off
Day THREE: LEGS
Squat: 4 x 15 @ 300#
Standing Single Legged Hamstring Curl: 4 x 10 @ 50# I try to emphasize engorging the muscle with blood
Seated Calf Raise: 4 x Max Reps @ 135#
Standing Calf Raise: 4 x BW x 15
Day Four: Off
Day FIVE: SHOULDERS / TRICEPS
Seated Shoulder Press: 4 x 10 @ 225#
Upright Row: 4 x @ 50# rep out - again done at this light weight to emphasize the pump
Side Laterals: 4 x 10 @ 30/35/40/30# burnout- could go heavier, but want strict/slow form
Face Pulls: 4 x 10 @ 110 - 155#- this seems to work weight-wise versus going heavier
Tricep Pushdowns: 8 sets @ 210 - 285#
Reverse Grip Pulldowns: 5 sets @ 175/200/220/230/240#
Day Six: Off
Day SEVEN: BACK / CALVES
One Arm Lat Pulldowns (machine): 5 sets @ 135#(3/45's)
Stiff Arm Pulldowns: 8 sets @ variable weight w/ burnout sets at end
Seated Machine Rows: 3 sets
Close Grip Pulldowns to front: 5 sets 140/160/180/200/200#
Seated Calf Raises: 4 sets @ 135# Burnout
Now my workout is the exact same only I go Monday thru Friday and take the weekend off. Does anyone think this is too frequent? Now I know I could squat and bench heavier, but keep in mind I have a previously torn pec, 4 slipped disks and a nerve impingement. I know cry me a river... that's also why deads aren't a part of my workout.
What adjustments should I make if any to the training frequency? Not really interested in changing the weights at this point.
