Well its time to start my pre-load for my 1st cycle. I've been preping since october and in that amount of time made some gains that I'm proud of. I 1st planned to do an Hdrol/Fura 6 week cycle with GHenerate I have since decided to save that stack for a much later cut/recomp.
This cycle is a bulk and as such I settled on an 8 week cycle of CEL's EQ-Plex (bold clone) with a 3 week Kickstart of SFR Hemaguno (a notoriously under dosed Epi clone)
I think I have everything covered but if you see something missing please say so. I am considering throwing in 400mg/ed of DIM from week 6 until the end of week 10.
The Workout
I'll be working out in the mornings 6am-ish.
Post exhaust routine: No rest between movement 1 and 2. 2-3 min rest after each 2nd movement.
Day 1
Chest Compound Set: 5x5
1. 20-degree incline dumbbell press (heavy fast with good form)
2. 20-degree incline dumbbell flyes (light slow with focus on negs)
Back Compound Set: 5x5
1. Pull-ups (fast with good form)
2. Stiff-arm pulldowns (light slow with focus on negs)
Shoulder Compound Set: 5x5
1. dumbbell clean and press (heavy fast with good form)
2. Standing dumbbell laterals (light slow with focus on negs)
Triceps Compound Set: 5x5
1. Dips (fast with good form)
2. Lying triceps extensions (light slow with focus on negs)
Biceps Compound Set: 5x5
1. Body drag curls (heavy fast with good form)
2. Lying dumbbell curls (light slow with focus on negs)
Day 2
Quad Compound Set: 5x5
1. Front squats (heavy fast with good form)
2. Sissy squats (light slow with focus on negs)
Hamstrings Compound Set: 5x5
1. Romanian deadlifts (heavy fast with good form)
2. Lying leg curls (light slow with focus on negs)
Calves Compound Set: 5x5
1. Seated calf raises (heavy fast with good form)
2. Standing machine calf raises (light slow with focus on negs)
Ab Compound Set: 5x5
1. Hanging leg raises (fast with good form)
2. Planks (light slow with focus on negs)
Day 3
3mile jog, 1/4 mile run
Days 4-6
Repeat Days 1-3
Day 7
off
I found this workout about 3 months ago and have made just a few changes to it. It keeps me sore and growing so I'm not planing to change it till it stops working.
Cycle and Dosing
I'll be dosing Epi 12.5mg-25mg pre workout and 12.5mg post work out. EQ will be split in even doses @ 9am, 3pm, 9pm in the 1st 3 weeks and @ 6am, 10am, 2pm, 6pm, 10pm from week 4-8
This is what the cycle will look like:
Diet
wake up
Shake - (34g P/35g C/20g F/435 cals)
breakfast - (48g P/82g C/35g F/827.5 cals)
3 whole eggs (19.5g P/3g C/23g F/300 cals)
1 cup of oatmeal (10g P/54g C/6g F/300 cals)
-with whey (12.5g P/55 cals)
-1 tbls of honey (17g C/60 cals)
-3/4 cup milk (6g P/8g C/6g F 112.5 cals)
-fresh fruit (orange or grapes)
meal 3 (51.5g P/64g C/14.5g F/580cals)
1/2 lb of lean ground turkey (44g P/0g C/14.5g F/300 cals)
1 large baked potato (7.5g P/64g P/.5g F/280 cals)
meal 4 (51.5g P/64g C/14.5g F/580cals)
1/2 lb of lean ground turkey (44g P/0g C/14g F/300 cals)
1 large baked potato (7.5g P/64g P/.5g F/280 cals)
meal 5
Shake - (34g P/35g C/20g F/435 cals)
meal 6 dinner (57.5g P/64g C/5.5g F/650 cals)
8 oz of Chicken or Fish (50g P/0g C/5g F/220 cals)
a dark green veg (100-200 cals)
1 large baked potato (7.5g P/64g C/.5g F/280 cals)
meal 7 (bed time)
Shake - (34g P/35g C/20g F/435 cals)
Totals
310.5g Protein/379g Carbs/129.5 Fat/3942.5 cals
that's a macro-nutrient count of 37.9% P /46.3% C/15.8% F
I'll fall a little under on my diet everyday I'm sure but there is the mark I'm shooting for. Hopefully the EQ-Plex hunger bug hits me early.
This cycle is a bulk and as such I settled on an 8 week cycle of CEL's EQ-Plex (bold clone) with a 3 week Kickstart of SFR Hemaguno (a notoriously under dosed Epi clone)
I think I have everything covered but if you see something missing please say so. I am considering throwing in 400mg/ed of DIM from week 6 until the end of week 10.
The Workout
I'll be working out in the mornings 6am-ish.
Post exhaust routine: No rest between movement 1 and 2. 2-3 min rest after each 2nd movement.
Day 1
Chest Compound Set: 5x5
1. 20-degree incline dumbbell press (heavy fast with good form)
2. 20-degree incline dumbbell flyes (light slow with focus on negs)
Back Compound Set: 5x5
1. Pull-ups (fast with good form)
2. Stiff-arm pulldowns (light slow with focus on negs)
Shoulder Compound Set: 5x5
1. dumbbell clean and press (heavy fast with good form)
2. Standing dumbbell laterals (light slow with focus on negs)
Triceps Compound Set: 5x5
1. Dips (fast with good form)
2. Lying triceps extensions (light slow with focus on negs)
Biceps Compound Set: 5x5
1. Body drag curls (heavy fast with good form)
2. Lying dumbbell curls (light slow with focus on negs)
Day 2
Quad Compound Set: 5x5
1. Front squats (heavy fast with good form)
2. Sissy squats (light slow with focus on negs)
Hamstrings Compound Set: 5x5
1. Romanian deadlifts (heavy fast with good form)
2. Lying leg curls (light slow with focus on negs)
Calves Compound Set: 5x5
1. Seated calf raises (heavy fast with good form)
2. Standing machine calf raises (light slow with focus on negs)
Ab Compound Set: 5x5
1. Hanging leg raises (fast with good form)
2. Planks (light slow with focus on negs)
Day 3
3mile jog, 1/4 mile run
Days 4-6
Repeat Days 1-3
Day 7
off
I found this workout about 3 months ago and have made just a few changes to it. It keeps me sore and growing so I'm not planing to change it till it stops working.
Cycle and Dosing
I'll be dosing Epi 12.5mg-25mg pre workout and 12.5mg post work out. EQ will be split in even doses @ 9am, 3pm, 9pm in the 1st 3 weeks and @ 6am, 10am, 2pm, 6pm, 10pm from week 4-8
This is what the cycle will look like:
Diet
wake up
Shake - (34g P/35g C/20g F/435 cals)
breakfast - (48g P/82g C/35g F/827.5 cals)
3 whole eggs (19.5g P/3g C/23g F/300 cals)
1 cup of oatmeal (10g P/54g C/6g F/300 cals)
-with whey (12.5g P/55 cals)
-1 tbls of honey (17g C/60 cals)
-3/4 cup milk (6g P/8g C/6g F 112.5 cals)
-fresh fruit (orange or grapes)
meal 3 (51.5g P/64g C/14.5g F/580cals)
1/2 lb of lean ground turkey (44g P/0g C/14.5g F/300 cals)
1 large baked potato (7.5g P/64g P/.5g F/280 cals)
meal 4 (51.5g P/64g C/14.5g F/580cals)
1/2 lb of lean ground turkey (44g P/0g C/14g F/300 cals)
1 large baked potato (7.5g P/64g P/.5g F/280 cals)
meal 5
Shake - (34g P/35g C/20g F/435 cals)
meal 6 dinner (57.5g P/64g C/5.5g F/650 cals)
8 oz of Chicken or Fish (50g P/0g C/5g F/220 cals)
a dark green veg (100-200 cals)
1 large baked potato (7.5g P/64g C/.5g F/280 cals)
meal 7 (bed time)
Shake - (34g P/35g C/20g F/435 cals)
Totals
310.5g Protein/379g Carbs/129.5 Fat/3942.5 cals
that's a macro-nutrient count of 37.9% P /46.3% C/15.8% F
I'll fall a little under on my diet everyday I'm sure but there is the mark I'm shooting for. Hopefully the EQ-Plex hunger bug hits me early.