MongoSS
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Cycle: Osterine 6 weeks @ 20mg/day
Starting week 2 or 3. Formastane for estrogen control
Post cycle: 4 weeks Erase and DAA
Goal: Cutting or Recomp, while increasing strength.
Diet: Carbnite diet, basicallly a cycled keto diet. 6 1/2 days keto and 1/2 day reload. 2500-2700 kcal/day.
Current Stats: 5'10"
235lbs
18.5% bodyfat
Day 1:
chain suspended squats 135x10 225x8 315x5 405x3 455x1 500x1 545xmiss
Pause squats with safety squat bar 150x5 250x5 330x4 350x4 (3 sec pause)
Wtd sit up 5x8
Glute ham raise 3x12
glute ham raise 3x10 plus bands
plank 3x1min
quad ext 200x20 200x20 230x20 230x20 250x20 250x20
Day 2: Wide grip max bench 135x10 225x10 275x5 315x3 365x1 405x1 415x1 425xmiss
Incline hammer strength press 2platesx2x12 3platesx2x10 4plates 3x10 5platesx6 3plates-2plates drop set
Pull ups 6x12
Tbar row 1platex20 2platex20 3platex20 4platex20 5platex12
1 arm lat pull down 4x8
Starting week 2 or 3. Formastane for estrogen control
Post cycle: 4 weeks Erase and DAA
Goal: Cutting or Recomp, while increasing strength.
Diet: Carbnite diet, basicallly a cycled keto diet. 6 1/2 days keto and 1/2 day reload. 2500-2700 kcal/day.
Current Stats: 5'10"
235lbs
18.5% bodyfat
Day 1:
chain suspended squats 135x10 225x8 315x5 405x3 455x1 500x1 545xmiss
Pause squats with safety squat bar 150x5 250x5 330x4 350x4 (3 sec pause)
Wtd sit up 5x8
Glute ham raise 3x12
glute ham raise 3x10 plus bands
plank 3x1min
quad ext 200x20 200x20 230x20 230x20 250x20 250x20
Day 2: Wide grip max bench 135x10 225x10 275x5 315x3 365x1 405x1 415x1 425xmiss
Incline hammer strength press 2platesx2x12 3platesx2x10 4plates 3x10 5platesx6 3plates-2plates drop set
Pull ups 6x12
Tbar row 1platex20 2platex20 3platex20 4platex20 5platex12
1 arm lat pull down 4x8