[subpop200]

DAY 49: BACK.

Bent over barbell rows: 135 lbs x 12, 135 lbs x 10, 155 lbs x 10, 175 lbs x 8 failed on 9, 155 lbs x 8
(perfect form, my body was almost parallel to the ground and I'd pull and hold the weight there for about 1 sec before letting the weight come back down so I can squeeze my back in. whoo!! What a pump)

Wide grip bodyweight pullups, just one set of 7

One arm machine rows: 45 lbs per arm x 20 reps, 70 lbs per arm for 15 reps, 95 lbs per arm x 12, 105 lbs per arm x 10 reps (ofcourse when puleld all the way back, a nice 2 second hold and squeeze)

Hyperextensions with half rep rows (weight in hands): 45 lbs x 6 reps, 40 lbs per arm x 6 reps, 50 lbs per arm x 8 reps

Wide grip cable pull downs: 110 lbs x 10, 120 lbs x 10
Close grip cable pull downs: 110 lbs x 10, 130 lbs x 8

End with stretching

Cardio 40 min.

[subpop200]

DAY 50: QUADS

Leg extensions (with 2 second holds at top of movement): 70 lbs x 20, 90 lbs x 20, 100 lbs x 15, 100 lbs x 15, 110 lbs x 15, 120 lbs x 12, 130 lbs x 10

Hack Squats: 90 lbs x 20, 180 lbs x 15, 270 lbs x 8, 360 lbs x 6

Leg extensions with right leg only (working on fixing imbalance): 70 lbs x 15, 80 lbs x 12, 90 lbs x 12

Cardio 40 min.
Stretching

[subpop200]

DAY 51: Shoulders, a little bit of back, and a little bit of chest

Shoulder dumbbell press: 65 lbers x 6, 70 lbers x 6, 75 lbers x 6 failed on 7

Front lateral raises (slow with squeeze at shoulder height): 15 lbers x 15, 20 lbers x 15, 25 lbers x 10, 30 lbers x 9

Rear laterals on machine: 70 lbs x 15, 80 lbs x 15, 90 lbs x 12

Pullover machine: 80 lbs x 15, 100 lbs x 12,

Bent over barbell rows: 135 lbs x 6, 155 lbs x 6, 165 lbs x 8 drop set to 135 lbs for another 6 reps

No cardio today.

[motiv8er]

Originally Posted by subpop200

It's about damn time. I took my first shot of sustanon today and tomorrow, monday is my first official day of training for this cutting steroid cycle. I'm going to start on dbol tomorrow and I'm taking Sustanon on Sundays and Wednesdays only, 250 mgs each time or a little bit more due to the fact that it's not the best quality sustanon. Anyway, here is my general plan for the next few months.

Week 1: Sustanon 500 mgs (Sunday/Wednesday injections only), Dbol 30 mgs, Arimidex (anastrozole) .5 mgs eod
Week 2: Sustanon 500 mgs, Dbol 30 mgs, Arimidex .5 mgs eod
Week 3: Sustanon 500 mgs, Dbol 20 mgs, Arimidex .5 mgs eod
Week 4: Sustanon 500 mgs, Dbol 20 mgs, Arimidex .5 mgs eod
Week 5: Sustanon 500 mgs,
Week 6: Sustanon 500 mgs,
Week 7: Sustanon 500 mgs, Arimidex .5 mgs eod
Week 8: Sustanon 500 mgs, Arimidex .5 mgs eod
Week 9: Sustanon 500 mgs,
Week 10: Sustanon 500 mgs,
Week 11: Dbol 20 mgs, Arimidex .5 mgs eod
Week 11: Dbol 15 mgs, 5000 iu HCG (injections), Arimidex .5 mgs eod
Week 12: Dbol 10 mgs, 5000 iu HCG (injections), Arimidex .5 mgs eod

************************************************** **
Week 13: 5000 iu HCG (injections), Torm 120 mgs (days 1-3), Torm 60 mgs (days 4-7), Clomid 100 mgs, dhea 100mgs
Week 14: Torm 60 mgs, Clomid 100, Dhea 100 mgs
Week 15: Nolva 40 mgs, Dhea 50 mgs
Week 16: Nolva 20 mgs
Week 17: Nolva 10 mgs

-milk thistle, cissus-rx used throughout.


Clenbuterol 2 week cycle on and off:

Day 1: 20 mgs Tuesday
Day 2: 20 mgs Wednesday
Day 3: 40 mgs Thursday
Day 4: 60 mgs Friday
Day 5: 60 mgs Saturday
Day 6: 80 mgs Sunday
Day 7: 80 mgs Monday

Day 1: 80 mgs Tuesday
Day 2: 80 mgs Wednesday
Day 3: 80 mgs Thursday
Day 4: 60 mgs Friday
Day 5: 40 mgs Saturday
Day 6: 40 mgs Sunday
Day 7: 20 mgs MondayCutting diet general plan:

Days 1-2: High Protein High Carbs Moderate fats (250 grams protein, 300 grams carbs, 60 grams fats) (low glycemic carbs only, protein from very lean meats, and fats from fish/flax seed oil and olive oil and/or healthy fats.

Days 3-7: Low Carbs, Super high protein moderate fats (60-100 grams carbs, 300 grams protein, 40 grams fats)

Workout Routine:
-Generally my workout plan goes like this, 2 weeks high reps, 2 weeks moderate reps, 2 weeks moderate to super heavy reps. It won't really change for cutting up. The only thing that changes is that I add in cardio
-Cardio: 6 times a week 70-80 min. per day. (i'm upping the cardio since the steroids will help me maintain more muscle and shed more fat with clen) (typically low intensity cardio, twice a week moderate to super high intensity...wind sprints)

You do mean mcgs, right?

[subpop200]

No I meant liters. If it were mgs I'd be dead by now. haha. Ofcourse I mean mcgs.

[subpop200]

Oh and I'm taking it easy on the clen for about a month. That stuff makes me feel like absolute ****. I'll stick to some lipo-6 or something.

[subpop200]

DAY 52: off.

[subpop200]

DAY 53: Biceps, triceps, abs, cardio

Standing hammer curls: 10 lb dumbbells x 15 per arm, 35 lb dumbbells x 6 per arm, 40 lb dumbbells x 6 per arm, 45 lb dumbbells x 5 per arm failed on 6

Cable bar tricep extensions: 40 lbs x 20, 70 lbs x 6, 90 lbs x 6, 110 lbs x 6, 130 lbs x 6 failed on 7

Superset rope extensions with cable v-bar curls:
-40 lbs x 15 for extensions, 40 lbs x 15 for curls (back to back)
-50 lbs x 15 for extensions, 50 lbs x 15 for curls
-60 lbs x 15 for extensions, 60 lbs x 15 for curls

Superset isolated one armed behind head extensions with one arm isolated curls:
15 lb dumbbells x 15 for extensions, 15 lb dumbbells x 15 for curls
20 lbs x 13 for extensions, 20 lbs x 13 for curls

Leg raises: 20 reps, 15 reps, 12 reps, 20 reps

Ab crunches: 20 reps, 20 reps

Cardio 45 min.
Stretching

[subpop200]

DAY 54: off.

[subpop200]

DAY 55: Chest/hamstrings

Incline dumbbell flyes: 25 lbers x 15, 45 lbers x 6, 55 lbers x 6, 65 lbers x 9 failed on 10

Flat bench press: 135 lbs x 10, 135 lbs x 10, 155 lbs x 7 failed on 8 (some rest pauses but most slow negative medium pace up)

Machine flyes: 70 lbs x 15, 80 lbs x 15, 90 lbs x 12

Machine chest press: 25 lbs per arm x 15, 50 lbs per arm x 8, 75 lbs per arm x 6 failed on 7 with a spot failed again on 8 with mostly his help and then 6 second negative......OUCH.

Isolated hamstring curls: 30 lbs per leg x 6, 40 lbs x 6, 50 lbs x 8 (squeeze at top)

Hyperextensions: 15 without weight, 15 reps without weight, 6 reps with 45 lbs, 8 reps with 45 lbs

Leg curls (both legs): 70 lbs x 15, 80 lbs x 12, 90 lbs x 12

Stretch
No cardio

[subpop200]

DAY 56: Back/cardio

Bent over barbell rows: 45 lbs x 20, 135 lbs x 6, 185 lbs x 6, 205 lbs x 6, 215 lbs x 4 failed on 5

Machine pulldowns: 95 lbs per arm x 8, 105 lbs per arm x 8, 110 lbs per arm x 7 failed on 8 with a spotter

One arm machine rows: 2 plates x 10, 3 plates x 6 per arm

Assisted wide grip pullups: unsure of weight used to assist but I did 3 sets of 10, last set till failure

Hyperextension combined movement with rows: 8 reps w/ 45 lbs, 8 reps with 35 lb dumbbells drop set to 45 lb plate for another 5 reps

Machine pullovers: 80 lbs x 12, 110 lbs x 10

Close grip cable pulldowns: 70 lbs x 12, 90 lbs x 12, 100 lbs x 12

Cardio 45 min.

[subpop200]

DAY 57: Biceps/Legs/cardio

Standing hammer curls: 15 lbers x 15, 35 lbers x 6 per arm, 40 lbers x 6 per arm, 45 lbers x 5 per arm failed on 6

Machine preacher curls: 30-50 lbs used 15 reps each set w/ 30 second rest between. That's why I couldn't use much weight but oh what a burn.

Seated barbell half curls: 20 lbs x 20, 30 lbs x 20

Leg extensions: 70 lbs x 15, 80 lbs x 15, 90 lbs x 15, 100 lbs x 15, 110 lbs x 15

Hack squats: 180 lbs x 8, 270 lbs x 8, 360 lbs x 6 failed on 7 with a spot

Cardio 45 min.

[subpop200]

DAY 58: Shoulders, abs, cardio

Shoulder dumbbell press: 30 lbs x 20, 70 lbs x 6, 75 lbs x 5 failed on 6

Front lateral raises: 25 lb dumbbells x 6, 30 lbers x 6, 35 lbers x 6

Rear lateral machine: 40 lbs x 15, 60 lbs x 15, 90 lbs x 8

Some rotator cuff exercises

Leg raises: 4 sets of 15

Ab crunches 3 sets of 15

Cardio 40 min.

[SteelEntity]

what are your before and after body stats so far?

[subpop200]

Oh yea peep this haha. May 1st I was about 190 lbs 21% bodyfat.....now I'm *drum rolls*

180 lbs 13.5% bodyfat.

[subpop200]

Day 59: 0ff

[getswole]

Maybe I missed it but whats your calories looking like at that weight,you cutting the cals' back from maintainence?

[subpop200]

I have no clue. I'm not looking at calories. The only thing I look at is, am I getting cutter and am I losing strength. If I notice any strength decreases at all, I simply increase my protein intake. But overall this is the general idea of what my cutting diet usually looks like:

Day 1: 250 grams protein, 300 grams carbs
Day 2: 250 grams protein, 300 grams carbs
Day 3: 275 grams protein, 200 grams carbs
Day 4: 300 grams protein, 100 grams carbs
Day 5: 300 grams prote