Iíve decided to run The One as my first ever PH cycle and Iíll be dosing at 3 caps per day in the morning which is pretty much the standard. For the next month or so Iíll be taking them around 6:30am and working out around 6:45am. I plan on running either until the bottle is empty or 5 weeks, whichever comes first.
Goal: To gain 15+ lbs and shed a little bit of fat.
Routine: German Volume Training
Day 1: Chest.
10x10 Flat Bench 4-0-2 tempo. 3x10 Inclined DB bench 3-0-2. 3x10 Chest Fly machine
Day 2: Back
10x10 Pulldowns 4-0-2. 4x10 Deadlift 3-0-2. 2x10 DB row 3-0-2
Day 3: Legs & Abs
10x10 Squat 4-0-2. 3x10 Leg extensions 3-0-2. 3x10 Leg curl
Day 4: Off
Day 5: Arms & Shoulders
10x6 Parallel Dips 5-0-1. 10x6 Incline Hammer Curl 5-0-1. Lat raises (various)
*Depending on how I feel I may do arms on day 4 and take day 5 off. Please critique if you want.
ATW Ė WPI 25lbs
Orange Triad multi vitamin: 4-5 pills split evenly throughout the day.
Fish Oil: 6g per day (should this be increased?)
Creatine/dextrose/taurine mix (essentially Phospagen HP Ė EAS)
Purple Wraath: 2 scoops with the above mix for pre/intra workout
** at the end of this week Iíll also have Super Enzymes Ė NOW; to help with digestion with all the extra food I hope to eat.
Drive Ė starting 7 days before the end of my cycle.
Beginning weight is 180.5 lbs