BuffHairyPotter
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Hi all,
Looking for advice on my current lifting plan. This is actual Reps, Weight, and Sets (in that order). Will increase as strength increases. I plan on going on a cycle with 500mgs Test E (15 weeks), 50mg Tbol (weeks 1-8), T4 150mcg, and T3 38mcg (daily) (I have thyroid disease so I am on 75mcg T4 already to even get me slightly in range) I also have and would consider mk677 at 10mg (daily) as I heard it works synergically with T4. I have dumbbells up to 80lbs each and a bench at home as well as an elliptical. I can go to the gym maybe 1 time a week due to time constraints ( I live in a remote area). I plan to elliptical about 3 times a week for 30 mins. Right now my maintenance calories are about 2200 because my thyroid sucks. Macros are 220g Protein, 175g carbs, 75g fat. Haven't done a cycle in 10 years but not my first either.
What am I missing? I really want some capped shoulders and sub-15 % BF. My goal is to recomp. Currently 200lbs at 21%BF M37. Cutting is hard because of my thyroid disease.
Chest & Triceps
Dumbbell Bench Press (weight is each dumbbell)
12 x 60 x 5
12 x 40 x 4 (trying to get in more volume)
Incline Bench Press (weight is each dumbbell)
12 x 44 x 6
12 x 28 x 2 (trying to get in more volume)
Pec Flys (on floor) (weight is each dumbbell)
12 x 40 x 6
Standing Tricep Extensions
12 x 40 x 6
Skull Crusher
12 x 28 x 6
Kickbacks (weight is each dumbbell)
12 x 23 x 6
Shoulder & Forearms
Standing Floor Raises (weight is each dumbbell)
12 x 28 x 6
Laterial raises (weight is each dumbbell)
12 x 10 x 8
12 x 5 x 2
Arnold Press (weight is each dumbbell)
12 x 18 x 3
12 x 10 x 3
Rear Delts (weight is each dumbbell)
12 x 10 x 6
Front Delts (weight is each dumbbell)
12 x 10 x 6
Forearm Curls (weight is each dumbbell)
12 x 48 x 6
Legs
Goblet Squat
12 x 60 x 8
Squat (weight is each dumbbell)
12 x 44 x 6
Frog Squat
12 x 60 x 6
Weighted Lunges (weight is each dumbbell)
12 x 28 x 6
Calf Raises (weight is each dumbbell)
20 x 53 x 6
Back and Biceps
Tripod Row
12 x 40 x 8
Bentover Row (weight is each dumbbell)
12 x 23 x 8
Shrugs (weight is each dumbbell)
12 x 40 x 8
Concentration Curls (weight is each dumbbell)
12 x 18 x 8
Standing Curls (weight is each dumbbell)
12 x 28 x 8
Hammer Curls (weight is each dumbbell)
12 x 23 x 6
Abs (2X A WEEK)
Looking for advice on my current lifting plan. This is actual Reps, Weight, and Sets (in that order). Will increase as strength increases. I plan on going on a cycle with 500mgs Test E (15 weeks), 50mg Tbol (weeks 1-8), T4 150mcg, and T3 38mcg (daily) (I have thyroid disease so I am on 75mcg T4 already to even get me slightly in range) I also have and would consider mk677 at 10mg (daily) as I heard it works synergically with T4. I have dumbbells up to 80lbs each and a bench at home as well as an elliptical. I can go to the gym maybe 1 time a week due to time constraints ( I live in a remote area). I plan to elliptical about 3 times a week for 30 mins. Right now my maintenance calories are about 2200 because my thyroid sucks. Macros are 220g Protein, 175g carbs, 75g fat. Haven't done a cycle in 10 years but not my first either.
What am I missing? I really want some capped shoulders and sub-15 % BF. My goal is to recomp. Currently 200lbs at 21%BF M37. Cutting is hard because of my thyroid disease.
Chest & Triceps
Dumbbell Bench Press (weight is each dumbbell)
12 x 60 x 5
12 x 40 x 4 (trying to get in more volume)
Incline Bench Press (weight is each dumbbell)
12 x 44 x 6
12 x 28 x 2 (trying to get in more volume)
Pec Flys (on floor) (weight is each dumbbell)
12 x 40 x 6
Standing Tricep Extensions
12 x 40 x 6
Skull Crusher
12 x 28 x 6
Kickbacks (weight is each dumbbell)
12 x 23 x 6
Shoulder & Forearms
Standing Floor Raises (weight is each dumbbell)
12 x 28 x 6
Laterial raises (weight is each dumbbell)
12 x 10 x 8
12 x 5 x 2
Arnold Press (weight is each dumbbell)
12 x 18 x 3
12 x 10 x 3
Rear Delts (weight is each dumbbell)
12 x 10 x 6
Front Delts (weight is each dumbbell)
12 x 10 x 6
Forearm Curls (weight is each dumbbell)
12 x 48 x 6
Legs
Goblet Squat
12 x 60 x 8
Squat (weight is each dumbbell)
12 x 44 x 6
Frog Squat
12 x 60 x 6
Weighted Lunges (weight is each dumbbell)
12 x 28 x 6
Calf Raises (weight is each dumbbell)
20 x 53 x 6
Back and Biceps
Tripod Row
12 x 40 x 8
Bentover Row (weight is each dumbbell)
12 x 23 x 8
Shrugs (weight is each dumbbell)
12 x 40 x 8
Concentration Curls (weight is each dumbbell)
12 x 18 x 8
Standing Curls (weight is each dumbbell)
12 x 28 x 8
Hammer Curls (weight is each dumbbell)
12 x 23 x 6
Abs (2X A WEEK)