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tian0020
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Hi all,
Just wanted to keep a log/diary of my first cycle. Through a lot of research, I've decided on Epistane 30mg per day.
To give a bit of background, I've been training on and off since I was 19. Managed to gain/lose weight, but more often than not, I've been able to lose weight! About 2 years ago, I started Insanity, then completed Insanity Asylum Vol 1 + 2. Extremely hard, but of course I dropped too much weight, so over the past year, I've been building back up via a caloric surplus and weight training. From 157 lbs to 168 lbs I've managed over a year with a lot of strength gains.
Diet - I've been working at 2800 calories per day to add around 1-2 lbs per month as I was trying not to gain too much fat. This has worked, but now looking to add something different (thus me starting this). Whilst on the cycle, I'm going 3000 calories and see how this goes.
Workout - Over the past year, I started with SL5x5 and now I've changed to a Upper/Lower 4 day split Again, via the cycle, i'll up this to upper/lower 5 days per week with the workouts rotating. My current schedule is
Day 1 – Lower
Full Squats – 5x5 (225 lbs / 102.5kg)
Straight Leg Deadlifts – 4x8
Leg Extensions – 3x12
Dumbbell Calf raises – 3x12
Abdominal workout –Either leg raises or plank
Day 2 Upper
Incline Barbell Bench – 5x5 (176 lbs 80kg)
Decline Barbell Bench 4x8 (176 lbs 80kg)
Wide Grip chin ups (Weighted) – 4x5 (+22lbs / 10kg)
Bent over row – Barbell 3x8 (176 lbs / 80kg)
Barbell Curls – 3x10
Day 3 – Lower
Deadlifts 5x5 (275 lbs / 125kg)
Leg extensions 4x12
Straight leg deadlifts – 4x8
Dumbbell Calf raises – 3x12
Abdominal workout –Either leg raises or plank
Day 4 – Upper
Flat Bench Press – 5x5 (193 lbs / 87.5kg)
Military Press – 4x5 (115 lbs / 52.5kg)
Wide Grip chin ups (Weighted) – 4x5
Bent over row – Barbell 3x8
Weighted Dips – 3x12
I've added in the weight I've been working at (lbs/kg)
(With the cycle - day 5 will be lower 1 rotating etc)
A note to add is that my gym is at home so all the equipment i've got is limited, but I feel it covers the compound movements
Cycle
Weeks 1 - 6 Epistane 30mg per day
Weeks 1 -6 On cycle support
Weeks 7-10 - OTC PCT Clomid
I'm also taking a multi vitamin and cod liver oil for the potential joint pain.
Age - 29 (soon to be 30...)
Current Weight - 168 lbs / 76.1kg
Any advice, tips, criticism would be great.
Thanks,
Just wanted to keep a log/diary of my first cycle. Through a lot of research, I've decided on Epistane 30mg per day.
To give a bit of background, I've been training on and off since I was 19. Managed to gain/lose weight, but more often than not, I've been able to lose weight! About 2 years ago, I started Insanity, then completed Insanity Asylum Vol 1 + 2. Extremely hard, but of course I dropped too much weight, so over the past year, I've been building back up via a caloric surplus and weight training. From 157 lbs to 168 lbs I've managed over a year with a lot of strength gains.
Diet - I've been working at 2800 calories per day to add around 1-2 lbs per month as I was trying not to gain too much fat. This has worked, but now looking to add something different (thus me starting this). Whilst on the cycle, I'm going 3000 calories and see how this goes.
Workout - Over the past year, I started with SL5x5 and now I've changed to a Upper/Lower 4 day split Again, via the cycle, i'll up this to upper/lower 5 days per week with the workouts rotating. My current schedule is
Day 1 – Lower
Full Squats – 5x5 (225 lbs / 102.5kg)
Straight Leg Deadlifts – 4x8
Leg Extensions – 3x12
Dumbbell Calf raises – 3x12
Abdominal workout –Either leg raises or plank
Day 2 Upper
Incline Barbell Bench – 5x5 (176 lbs 80kg)
Decline Barbell Bench 4x8 (176 lbs 80kg)
Wide Grip chin ups (Weighted) – 4x5 (+22lbs / 10kg)
Bent over row – Barbell 3x8 (176 lbs / 80kg)
Barbell Curls – 3x10
Day 3 – Lower
Deadlifts 5x5 (275 lbs / 125kg)
Leg extensions 4x12
Straight leg deadlifts – 4x8
Dumbbell Calf raises – 3x12
Abdominal workout –Either leg raises or plank
Day 4 – Upper
Flat Bench Press – 5x5 (193 lbs / 87.5kg)
Military Press – 4x5 (115 lbs / 52.5kg)
Wide Grip chin ups (Weighted) – 4x5
Bent over row – Barbell 3x8
Weighted Dips – 3x12
I've added in the weight I've been working at (lbs/kg)
(With the cycle - day 5 will be lower 1 rotating etc)
A note to add is that my gym is at home so all the equipment i've got is limited, but I feel it covers the compound movements
Cycle
Weeks 1 - 6 Epistane 30mg per day
Weeks 1 -6 On cycle support
Weeks 7-10 - OTC PCT Clomid
I'm also taking a multi vitamin and cod liver oil for the potential joint pain.
Age - 29 (soon to be 30...)
Current Weight - 168 lbs / 76.1kg
Any advice, tips, criticism would be great.
Thanks,