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Time to start my log of my first cycle. First pin will be Sunday, moved it forward one week.
500mg Test E for 14 weeks
Anavar 50mg ED weeks 6-14 (Morning, Night)
12.5mg Exemestane EOD
Stats
Age: 26
Height: 170cm
Weight: 69.2kg - 152lbs
Deadlift: 160kg
Bench: 80kg (176lbs)
Squat: 160kg
Current Measurements
Waist - 30.50'
Belly - 28.50"
Forearm L - 11.00"
Forearm R - 11.25'
Bicep L - 12.75"
Bicep R - 12.75'
Chest - 40.00'
Quad L - 21.50"
Quad R - 20.75"
Calf L - 14.50"
Calf R - 14.50"
Goals
To PR the above 3
Weight - 77-80kgs (169 - 176lbs)
Deadlift - 200kgs (440lbs)
Bench - 110kgs (242lbs)
Squat - 180kgs (396lbs)
I also want to get a bigger chest. I feel this is my weakest muscle and will be adding chest in twice a week. Tuesday and Fridays
I will be lifting in cycles of 4 weeks to prevent plateauing. 2 weeks @ 70% 1RM and then 3rd week will be PR week. Was going to add 4th week as a powerlifting strength week. Havent set up a plan yet.
I always do 2 sets warmup to focus on muscle group on each exercise
70% Weeks - Once i break PRs, 70% weeks will adjust to 1RM.
Monday - Back
Deadlifts - 2 warmup sets with bar - 5 sets - 12x110kg (242lbs)
Cable rows - 5 sets - 12x55kgs (120lbs)
Wide grip chin ups - 5 x 12 unweighted Supersetting with
Lat pulldowns - 5 sets - 12x75kgs (165lbs)
Tuesday - Chest
Flat Bench - 5 sets - 12x60kgs (132lbs)
Cable crossovers - 5 sets - 12x20kgs each arm (44lbs) Supersetted with
Dumbbell Flyes - 5 sets - 12 x 12.5kgs (27lbs)
Dips - 5 sets - 12 with 15kg plate (33lbs)
Incline Bench - 5 sets - 12x45kgs(99lbs)
Wednesday - Shoulders - Traps
Overhead Press - 5 sets - 12x60kgs (132lbs) Supersetted with
Lateral raises - 5 sets - 12x12.5kg (27lbs)
Push Press - 5 sets - 8x55kgs (121lbs)
Cable lateral raise targetting rear delts - 5 sets - 12 x 10kgs (22lbs)
Dumbbell Shrugs - 3 sets - 12x35kgs (77lbs)
Thursday - Legs
Squats - Low bar box squat - 5 sets - 12 x 100kgs (220lb) - (I find im a bit slow out of the hole on normal squats so at this point im trying to improve that)
Weighted Lunges - 5 sets - 10x27.5kgs each arm (60lbs)
Leg extensions - 5 sets - 12x70kgs (154lbs)
Leg Curls - 5 sets - 12x55kgs (121lbs)
Straight leg Deadlift - 12 x 55kgs (121lbs)
Friday - Chest, Arms and Abs
Flat Bench - 5 sets - 12x60kgs (132lbs)
Cable crossovers - 5 sets - 12x20kgs each arm (44lbs) Supersetted with
Dumbbell Flyes - 5 sets - 12 x 12.5kgs (27lbs)
Cable Curls - 5 Sets - 12x40kgs (88lbs) Supersetted with
Tricep Pushdowns - 5 sets - 12x60kgs (132lbs)
Dumbbell Concentration Curls - 5 sets - 12x12.5kgs (27lbs) Supersetting with
Tricep standing extension - 5 sets - 12x27.5kgs (60lbs)
Hanging Leg Raise - 4 sets - 12 reps
Dumbbell Side bend - 4 sets - 12x20kgs each arm (44lbs)
I will be doing a weigh in every Thursday morning which will include measurements.
Spongy will be monitoring my diet. Estimation of my current calorie intake would be around 2600. Last week and a half have slowly introduced more carbs in from Keto i was on and noticed a little bloating and slight increase in waist.
I dont expect any action for first few weeks but will keep it updated.
Red
500mg Test E for 14 weeks
Anavar 50mg ED weeks 6-14 (Morning, Night)
12.5mg Exemestane EOD
Stats
Age: 26
Height: 170cm
Weight: 69.2kg - 152lbs
Deadlift: 160kg
Bench: 80kg (176lbs)
Squat: 160kg
Current Measurements
Waist - 30.50'
Belly - 28.50"
Forearm L - 11.00"
Forearm R - 11.25'
Bicep L - 12.75"
Bicep R - 12.75'
Chest - 40.00'
Quad L - 21.50"
Quad R - 20.75"
Calf L - 14.50"
Calf R - 14.50"
Goals
To PR the above 3
Weight - 77-80kgs (169 - 176lbs)
Deadlift - 200kgs (440lbs)
Bench - 110kgs (242lbs)
Squat - 180kgs (396lbs)
I also want to get a bigger chest. I feel this is my weakest muscle and will be adding chest in twice a week. Tuesday and Fridays
I will be lifting in cycles of 4 weeks to prevent plateauing. 2 weeks @ 70% 1RM and then 3rd week will be PR week. Was going to add 4th week as a powerlifting strength week. Havent set up a plan yet.
I always do 2 sets warmup to focus on muscle group on each exercise
70% Weeks - Once i break PRs, 70% weeks will adjust to 1RM.
Monday - Back
Deadlifts - 2 warmup sets with bar - 5 sets - 12x110kg (242lbs)
Cable rows - 5 sets - 12x55kgs (120lbs)
Wide grip chin ups - 5 x 12 unweighted Supersetting with
Lat pulldowns - 5 sets - 12x75kgs (165lbs)
Tuesday - Chest
Flat Bench - 5 sets - 12x60kgs (132lbs)
Cable crossovers - 5 sets - 12x20kgs each arm (44lbs) Supersetted with
Dumbbell Flyes - 5 sets - 12 x 12.5kgs (27lbs)
Dips - 5 sets - 12 with 15kg plate (33lbs)
Incline Bench - 5 sets - 12x45kgs(99lbs)
Wednesday - Shoulders - Traps
Overhead Press - 5 sets - 12x60kgs (132lbs) Supersetted with
Lateral raises - 5 sets - 12x12.5kg (27lbs)
Push Press - 5 sets - 8x55kgs (121lbs)
Cable lateral raise targetting rear delts - 5 sets - 12 x 10kgs (22lbs)
Dumbbell Shrugs - 3 sets - 12x35kgs (77lbs)
Thursday - Legs
Squats - Low bar box squat - 5 sets - 12 x 100kgs (220lb) - (I find im a bit slow out of the hole on normal squats so at this point im trying to improve that)
Weighted Lunges - 5 sets - 10x27.5kgs each arm (60lbs)
Leg extensions - 5 sets - 12x70kgs (154lbs)
Leg Curls - 5 sets - 12x55kgs (121lbs)
Straight leg Deadlift - 12 x 55kgs (121lbs)
Friday - Chest, Arms and Abs
Flat Bench - 5 sets - 12x60kgs (132lbs)
Cable crossovers - 5 sets - 12x20kgs each arm (44lbs) Supersetted with
Dumbbell Flyes - 5 sets - 12 x 12.5kgs (27lbs)
Cable Curls - 5 Sets - 12x40kgs (88lbs) Supersetted with
Tricep Pushdowns - 5 sets - 12x60kgs (132lbs)
Dumbbell Concentration Curls - 5 sets - 12x12.5kgs (27lbs) Supersetting with
Tricep standing extension - 5 sets - 12x27.5kgs (60lbs)
Hanging Leg Raise - 4 sets - 12 reps
Dumbbell Side bend - 4 sets - 12x20kgs each arm (44lbs)
I will be doing a weigh in every Thursday morning which will include measurements.
Spongy will be monitoring my diet. Estimation of my current calorie intake would be around 2600. Last week and a half have slowly introduced more carbs in from Keto i was on and noticed a little bloating and slight increase in waist.
I dont expect any action for first few weeks but will keep it updated.
Red