paintbrush
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I'm considering running test/tren for my first cycle. I initially wanted to run test/winstrol but have found information favoring tren. My goal is to run a very thorough albeit moderate cycle focused on putting on lean gains and burning fat. I'd appreciate your thoughts and suggestions. I am at a loss as to appropriate dosing for, as aforementioned, a moderate(as in not light but not really intense either) cycle. Also, what are your tried and true PCTs for this type of cycle.
I'll conclude with some personal stats. I am a 21 year old male mesomorph. I've been lifting on and off since I was 15. I am 5 feet 9 inches and weigh 205 lbs. Haven't calculated my BF% but I can tell you I could spare 10 lbs of fat.
Oh and here's the lifting portion of my cycle as designed by a friend of mine:
Begin each workout with a five minute brisk walk on the treadmill. Finish each workout with a brisk ten minute walk on the treadmill. Cardio is tedious. After ten minutes on the treadmill, wait another ten minutes, then slam 40-50g of liquid protein.
To explain a bit of the terminology for those who aren't familiar, when I list Bench Press 1x10, 2x5 1x10 for example, I’m saying do one set of 10 reps, followed by 2 sets of 5 reps, followed by another set of 10 reps. Also, if I say 4x or 3x style, I mean choose a weight that you can do for 15 reps, but only do 10 for the first three or two sets, going to complete positive failure on the last set, but only rest for 35 seconds between sets. When I say do something Xrep style, this means using “sweet spot” training, which is using a partial range of motion. The range will differ from exercise to exercise, but it is basically the range through which you have the strongest mechanical advantage. For bench press, for example, it would be from about two inches above your chest, to about three inches away from full lock out position.
Day 1: Chest, Triceps, Calves, Abs
-Bench Press: 1x20 (warm up) 1x10 (slightly heavier warm up)
3x5 (go heavy, stop about 2 reps short of failure, rest 2-3 mins between
Sets)
-Hammer Strength Incline Press: 4x10 (4x style, Xreps only)
-Wide-Grip Machine Dips: 4x10 (4x style)
-Cable Crossovers: 4x20 (4x style)
-Decline Lying Tricep Extensions: 1x20 (warm up) 3x8 (heavy, to failure, 2 min rest)
-High Pulley Rope Extensions: 3x12 (3x style)
-One Arm Overhead Dumbbell Extensions: 3x15 (3x style)
-Calf Presses on Leg Press: 1x30 (warm up) 4x20 (4x style)
-Ab Crunch machine: 4x12 (4x style)
Day 2: Back, Biceps, Forearms, Abs
-Bent-Over Barbell Rows: 1x20 (warm up) 1x15 (heavier warm up)
3x10 (heavy, rest 3 minutes between sets)
-Close-Grip Pulldowns: 1x20 (warm up) 4x15 (4x style, don’t let arms fully straighten)
-Close-Grip Pulley Rows: 4x20 (4x style, Xrep)
-Machine Rope Straight arm Pulldowns: 4x15 (4x style)
-Incline Dumbbell Curls: 1x20 (warm up) 3x10 (3x style)
-Machine Rope Curls: 3x15 (3x style, focus on supination at top)
-Reverse Grip Preacher Curls w/cambered bar: 3x10 (3x style, Xrep)
-Standing Barbell Wrist curls: 4x20 (4x style)
-Leg Raises: 4xFailure (35 seconds rest)
Day 3: HIIT
Day 4: Quads, Calves, Abs
-Squats: 2x20 (warm up) 4x10 (Go deep, heavy, and slow, rest three minutes between sets
-Leg Press: 4x20 (4x style, don’t lockout)
-Sissy Squats: 3xFailure (3x style)
-Hip Abduction Machine: 4x15 (4x style)
Seated Calf Presses: 1x30 (warm up) 4x25 (4x style)
Incline Crunches: 4xFailure (4x style)
Day 5: HIIT
Day 6: Deltoids, Hamstrings, Traps, Abs
-Rack Pulls:1x20 (warm up) 1x15 (warm up) 4x10 (go heavy, rest 2 minutes)
-Straight Leg Deadlifts: 1x20 (warm up) 1 x 10 (warm up) 4x6 (heavy, 2 minutes rest)
-Seated Dumbbell Press: 1x20 (warm up) 4x12 (4x style, Xreps)
-Dumbbell Shrugs: 4x15 (4x style)
-Seated Leg Curls: 4x12 (4x style)
-Incline One Arm Dumbbell Side Raise: 3x10 (one arm then the other, back and forth no rest)
-Incline Front Raises: 2x20 (35 seconds rest)
-Prone Front Raises: 2x20 (35 seconds rest)
-Rotator Cuff work:
-Ab crunch machine: 4x10 (4x style)
Day 7: HIIT
Thoughts?
I'll conclude with some personal stats. I am a 21 year old male mesomorph. I've been lifting on and off since I was 15. I am 5 feet 9 inches and weigh 205 lbs. Haven't calculated my BF% but I can tell you I could spare 10 lbs of fat.
Oh and here's the lifting portion of my cycle as designed by a friend of mine:
Begin each workout with a five minute brisk walk on the treadmill. Finish each workout with a brisk ten minute walk on the treadmill. Cardio is tedious. After ten minutes on the treadmill, wait another ten minutes, then slam 40-50g of liquid protein.
To explain a bit of the terminology for those who aren't familiar, when I list Bench Press 1x10, 2x5 1x10 for example, I’m saying do one set of 10 reps, followed by 2 sets of 5 reps, followed by another set of 10 reps. Also, if I say 4x or 3x style, I mean choose a weight that you can do for 15 reps, but only do 10 for the first three or two sets, going to complete positive failure on the last set, but only rest for 35 seconds between sets. When I say do something Xrep style, this means using “sweet spot” training, which is using a partial range of motion. The range will differ from exercise to exercise, but it is basically the range through which you have the strongest mechanical advantage. For bench press, for example, it would be from about two inches above your chest, to about three inches away from full lock out position.
Day 1: Chest, Triceps, Calves, Abs
-Bench Press: 1x20 (warm up) 1x10 (slightly heavier warm up)
3x5 (go heavy, stop about 2 reps short of failure, rest 2-3 mins between
Sets)
-Hammer Strength Incline Press: 4x10 (4x style, Xreps only)
-Wide-Grip Machine Dips: 4x10 (4x style)
-Cable Crossovers: 4x20 (4x style)
-Decline Lying Tricep Extensions: 1x20 (warm up) 3x8 (heavy, to failure, 2 min rest)
-High Pulley Rope Extensions: 3x12 (3x style)
-One Arm Overhead Dumbbell Extensions: 3x15 (3x style)
-Calf Presses on Leg Press: 1x30 (warm up) 4x20 (4x style)
-Ab Crunch machine: 4x12 (4x style)
Day 2: Back, Biceps, Forearms, Abs
-Bent-Over Barbell Rows: 1x20 (warm up) 1x15 (heavier warm up)
3x10 (heavy, rest 3 minutes between sets)
-Close-Grip Pulldowns: 1x20 (warm up) 4x15 (4x style, don’t let arms fully straighten)
-Close-Grip Pulley Rows: 4x20 (4x style, Xrep)
-Machine Rope Straight arm Pulldowns: 4x15 (4x style)
-Incline Dumbbell Curls: 1x20 (warm up) 3x10 (3x style)
-Machine Rope Curls: 3x15 (3x style, focus on supination at top)
-Reverse Grip Preacher Curls w/cambered bar: 3x10 (3x style, Xrep)
-Standing Barbell Wrist curls: 4x20 (4x style)
-Leg Raises: 4xFailure (35 seconds rest)
Day 3: HIIT
Day 4: Quads, Calves, Abs
-Squats: 2x20 (warm up) 4x10 (Go deep, heavy, and slow, rest three minutes between sets
-Leg Press: 4x20 (4x style, don’t lockout)
-Sissy Squats: 3xFailure (3x style)
-Hip Abduction Machine: 4x15 (4x style)
Seated Calf Presses: 1x30 (warm up) 4x25 (4x style)
Incline Crunches: 4xFailure (4x style)
Day 5: HIIT
Day 6: Deltoids, Hamstrings, Traps, Abs
-Rack Pulls:1x20 (warm up) 1x15 (warm up) 4x10 (go heavy, rest 2 minutes)
-Straight Leg Deadlifts: 1x20 (warm up) 1 x 10 (warm up) 4x6 (heavy, 2 minutes rest)
-Seated Dumbbell Press: 1x20 (warm up) 4x12 (4x style, Xreps)
-Dumbbell Shrugs: 4x15 (4x style)
-Seated Leg Curls: 4x12 (4x style)
-Incline One Arm Dumbbell Side Raise: 3x10 (one arm then the other, back and forth no rest)
-Incline Front Raises: 2x20 (35 seconds rest)
-Prone Front Raises: 2x20 (35 seconds rest)
-Rotator Cuff work:
-Ab crunch machine: 4x10 (4x style)
Day 7: HIIT
Thoughts?