GLHF
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Cycle:
1-12 Test E 1g/week
1-3 Mdrol 10mg/day for 3 days, then 20mg/day for 1 week, then 30mg/day
9-12 Mdrol --||--
14-18 Nolva 40/20/20/20
14-17 Clomid 150/50/50
Diet:
300p/~700c/~50f
2 full Serious Mass shakes
Pizza, Whey, Milk, Eggs, Red Meat, chicken, fish watever just food
Routine
Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs
Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Squat/ Box Squat/ High Squat/ ATG
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days
Tues: Off (I usually do some cardio)
Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12
Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)
Friday: Lower Explosive
(switch the starting position every week, lets say week 1 you do a power clean, that day do a snatch from boxes/hang.)
-Clean (from floor) 3-5x1-3
-Snatch (from boxes) 3x1
-Clean Pulls 3x5
-Behind the Neck Jerks 3x5
Saturday: Off (cardio if you want)
kinda like that, everything changes a little every week.
1-12 Test E 1g/week
1-3 Mdrol 10mg/day for 3 days, then 20mg/day for 1 week, then 30mg/day
9-12 Mdrol --||--
14-18 Nolva 40/20/20/20
14-17 Clomid 150/50/50
Diet:
300p/~700c/~50f
2 full Serious Mass shakes
Pizza, Whey, Milk, Eggs, Red Meat, chicken, fish watever just food
Routine
Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs
Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Squat/ Box Squat/ High Squat/ ATG
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days
Tues: Off (I usually do some cardio)
Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12
Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)
Friday: Lower Explosive
(switch the starting position every week, lets say week 1 you do a power clean, that day do a snatch from boxes/hang.)
-Clean (from floor) 3-5x1-3
-Snatch (from boxes) 3x1
-Clean Pulls 3x5
-Behind the Neck Jerks 3x5
Saturday: Off (cardio if you want)
kinda like that, everything changes a little every week.
