grippo
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Started my first AMS cycle today:
1-AD (2mL) and Decavol (3 caps) for the first three days
then I'll add in the 4-AD (2mL) so it will run over a few days at the end
I am also adding in the Nocturnabol to help with some quality sleep
Looking to gain about 10 lbs. of lean mass while cutting 1-2% of body fat.
Diet will be 40/40/20 with a lot of lean meat, complex carbs, and healthy fats, just a typical diet, shooting for about 4000 calories/day.
I will run a 6-day split with Hams, Quads, Chest, Shoulders having thier own days as well as two back days (one concentrating on pullups/pulldowns and one concentrating on rows). I know 6-days is a lot, sounds like overtraining, but I work at a gym, I feel if I don't workout, I'm wasting my day. I've been following this split for a while and have been getting good results, it works for me, this is from about 2-3 years of trying different routines. I tried a lot of routines, ended up combining some of them and modifying it into my own program. Basically, I start with a heavy compound movement (deadlifts/squats/etc..) for 5x5, then I'll throw in a machine/cable lift for some volume, then a DB lift for stabilization work and finish it off with a set of 5's (like the FST-7, but I get enough from 5 sets of 12).
My stats as of 1/31/10 are 215 lbs after waking up and using the restroom
Chest 44"
Shoulders 51" (across collarbone)
Waist 38" (at my navel)
Biceps 16.5"
Triceps 14.75"
Thighs 24.5"
Calves 16"
Bodyfat is 13.28%
28.5 lbs. of body fat
186.5 lbs. of lean mass
Deadlift 1RM 405 lbs.
Squat 1RM 376 lbs.
Barbell Rows 284 lbs.
Bench Press 1RM 202 lbs.*
Overhead Press 1RM 168 lbs.*
*I've had a lot of shoulder problems, so barbell presses are out of the question, I use the smith machine for these, the weight is the weight added to the bar, to me the bar provides zero resistance, I know this isn't the best way to measure, but it will still show strength increases
I posted some "before" pics on my profile.
1-AD (2mL) and Decavol (3 caps) for the first three days
then I'll add in the 4-AD (2mL) so it will run over a few days at the end
I am also adding in the Nocturnabol to help with some quality sleep
Looking to gain about 10 lbs. of lean mass while cutting 1-2% of body fat.
Diet will be 40/40/20 with a lot of lean meat, complex carbs, and healthy fats, just a typical diet, shooting for about 4000 calories/day.
I will run a 6-day split with Hams, Quads, Chest, Shoulders having thier own days as well as two back days (one concentrating on pullups/pulldowns and one concentrating on rows). I know 6-days is a lot, sounds like overtraining, but I work at a gym, I feel if I don't workout, I'm wasting my day. I've been following this split for a while and have been getting good results, it works for me, this is from about 2-3 years of trying different routines. I tried a lot of routines, ended up combining some of them and modifying it into my own program. Basically, I start with a heavy compound movement (deadlifts/squats/etc..) for 5x5, then I'll throw in a machine/cable lift for some volume, then a DB lift for stabilization work and finish it off with a set of 5's (like the FST-7, but I get enough from 5 sets of 12).
My stats as of 1/31/10 are 215 lbs after waking up and using the restroom
Chest 44"
Shoulders 51" (across collarbone)
Waist 38" (at my navel)
Biceps 16.5"
Triceps 14.75"
Thighs 24.5"
Calves 16"
Bodyfat is 13.28%
28.5 lbs. of body fat
186.5 lbs. of lean mass
Deadlift 1RM 405 lbs.
Squat 1RM 376 lbs.
Barbell Rows 284 lbs.
Bench Press 1RM 202 lbs.*
Overhead Press 1RM 168 lbs.*
*I've had a lot of shoulder problems, so barbell presses are out of the question, I use the smith machine for these, the weight is the weight added to the bar, to me the bar provides zero resistance, I know this isn't the best way to measure, but it will still show strength increases
I posted some "before" pics on my profile.