Suggest A Workout For My Cycle
- 08-09-2010, 08:34 AM
Suggest A Workout For My Cycle
I know this probably should be posted in a different area, but I get better responses and comments in this area. So here we go.
I've always worked out the same way, basically my way. Semi-heavy with 8-10 reps, 3 sets. For my next cycle I would like some advice on a workout routine that would best fit my goals and work best along with the cycle itself. I usually break down my workouts as follows:
1-4 Beastdrol(Superdrol clone) 10/20/20/30mg
1-15 Test E 750mg
17-21 Clomid 100/75/50/25
Supplements While On Cycle (Will start these 4 weeks before cycle)
Vitamin C 2000mg/day
Multi-Vitamin every day
Flax Seed Oil 5000mg/day
Cranberry Extract 2000mg/day
Alpha-lipoic acid 500mg/day
Milk Thistle 1500mg/day
Ginger Root 1000mg before main meals
Saw Palmetto every day
I would like to get to about 200lbs, with definition. I am looking for a little more muscle endurance rather then over-all max strength. I broke my thumb and part of the actual thumb joint in April and have had surgery with 3 pins in my hand. Recovery has been super slow, and my grip with the hand is not very strong, and heavy weight on it hurts still, as of right now. I was wanting to start this cycle in the next couple weeks, but will be waiting probably another 2 months. I want to get back some muscle memory, be in better shape, and get my lifts back to where they use to be. I have not been able to workout for over 4 months. My body weight dropped from about 195 to 175. I have previous experience with Test, Dbol, Tren, EQ, and Winstrol. My diet will be spot on as well.
I would like to have a 4 day workout week, with all these body groups involved. I am very open as to what specific exercises for each body part, as I have been doing the same simple things for years. I have always had great results, but looking for suggestions. I get very lean muscle gains from Test, but I have never tried Superdrol. I am expecting to get awesome strength gains on it, and gain overall mass; then hoping the Test kicks in to continue the strength gains and help me with definition. I will also be doing cardio religiously this time, as I never really did before because I hate it (lol)
- 08-09-2010, 11:35 AM
well if you're doing a split like that you could increase volume a bit more
maybe try 10 sets of 3 for some main lifts to get some strength
- 08-09-2010, 11:55 AM
08-09-2010, 12:22 PM
I am thinking a 4 day split like this:
Taking days off when needed to rest. What do you guys think about the split?
Only thing I'm wondering is if it will take too long, lose motivation, lose energy or I will start to get muscle fatigue.
08-09-2010, 02:18 PM
Three day split
If you want a 4-day split then throw in a day for shoulders and make sure to beat on the read delts, they get neglected.
Also since you want to gain weight plus muscular endurance you probably want to keep your sets around 12 reps. Muscular endurance is achieved between 12-20 reps, hypertrophy between 7-12 reps. I would probably say you should do an endurance phase first, then move to a hypertrophy phase, but I'm guessing at this point you are probably just thinking hypertrophy....
I have a problem with dedicating whole day to arms, neck, forearms, etc (even if you are rehabbing the forearm). These are all tiny muscle groups that are worked enough when working back, chest, etc. If you deadlift, you are working legs, traps (neck), and serious forearms if you go heavy.
Are you getting physical therapy for the hand?
08-09-2010, 02:20 PM
08-09-2010, 02:30 PM
My 2 cents
3 day split.
Day 1 - push (chest, tris, shoulders)
day 2 - pull (back, bi's, traps)
day 3 - legs (hams and quads) - you could even add core work on this day
It works simple. Just work out 3 days, take time off as needed and repeat.
If you wanted a 4th day split, do like enantato said and make shoulders your fourth day. If you do this, do not do them back to back with a press day (chest and tris) because if you bench your shoulder will be shot on shoulder day.
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08-09-2010, 02:45 PM
Do you have full range of motion in your thumb/wrist?
Maybe get some of those stress squeezers to work the forearms at your leisure...
08-09-2010, 02:47 PM
thanks for the info enan and SC
08-09-2010, 02:49 PM
08-09-2010, 02:50 PM
thats 3 days, not 4 When you are talking about a split, I do a 4 day split which is 4 days of work, and I do it once a week. if you are counting day 4 as an off day every time, you are doing a 3 day split in a 4 day rotation.
Overall I'd think it would be better as southerncharm suggested, or altering yours a bit. The part I primarily don't like in yours is that in effect you'll be hitting bis 2 days in a row, with back and 0 days off before bis. I think you definitely will need at least the 1 day off a week for rest, and overall 2 days off is usually better, even on cycle. It does seem like on both the chest + back day that you'll be in the gym a long time, and it will both get boring as well as start hitting fatigue potentially. Really depends on intensity as well as details. If you are only doing 1 or 2 sets each for neck/forearms/hand grip/abs then its not too terrible, but if you were planning on 3 sets for each, plus say 4 different chest exercises for 3 sets each you'll be in the gym way too long.
08-09-2010, 02:50 PM
08-09-2010, 02:52 PM
Oh dang, to add then with your thumb that way, definitely invest in a set of versagripps or at least hooks. I have thumb arthritis so pretty crappy grip strength, and exercising specifically to try and improve grip makes the pain worse :P you can read about versagripps here, they totally rock
08-09-2010, 02:52 PM
08-09-2010, 02:58 PM
08-09-2010, 03:04 PM
Multi Joint exercises first, then single joint.
Multi joint (shoulder joint and elbow joint)- bench, incline bench, db presses, pushups, etc.
Do all multi joint exercises first, then move on to the single joint such as most "triceps" exercises (skullcrushers, pushdowns, KICKBACKS YAY!)
08-09-2010, 03:04 PM
well, the veragrips are nice because they can be spun around to the back of your hands, so you can quickly change back and forth from using them to not using them, and use them on both push and pull exercises. their downside is their cost, they are around $55-60 (I got the pro set) where you can get straps for seriously $2, or moderate hooks (good for 400lb pulls/deads) for under $20.
08-09-2010, 03:08 PM
08-09-2010, 03:17 PM
yeah, the versagrips rock then. I didn't care either about the cost. I got them for $45 on the last day of the olympia, as they were closing up their booth. What sold me was doing pullips with only my index finger wrapped around the overhead bar using them
08-09-2010, 03:23 PM
08-09-2010, 03:39 PM
With regard to the versa grips- If you are going to use these, do so only while necessary. If you want to regain strength in your forearms then you want to make sure they are being worked just like the rest of your muscles.
08-10-2010, 07:51 PM
So I have compiled a list of exercises for each day/body part. Now I need some help organizing them into an order that makes sense. If I am missing an exercise feel free to let me know!
Tricep Rope Extensions
Seated Single Dumbbell Triceps Extensions
Seated Dumbell Press
Front Dumbbell Raises
Shoulder Press Machine
Bent Over Rows
One Arm Dumbbell Rows
Lat Pull downs (regular/far grip)
Incline Dumbbell Curls
Hamstring Curl Machine
Behind The Back Curls
Dumbell Forearm Curls
08-12-2010, 01:57 AM
Alright bro, here is what I have to say about this...
First of all, try out the workouts and see what you can handle. I know after a while off from lifting, I don't have the endurance to do 8 exercises on chest day, you know? So maybe add in more as you progress. If you are having trouble with muscle memory, and still have pain in the hand, then definitely start lighter than you are used to and focus on proper form, bilateral symmetry when performing the lifts, etc. I bet the arm that was injured is going to be a little behind depending on where you are in your recovery. THAT SAID, here is an outline IMO (assuming you a fresh off the injury)...
DAY 1 (in this order):
Bench Press (Progression: Smith Machine>Barbell>DumbBells)
Incline Press (Progression: Smith Machine>Barbell>DumbBells)
Shoulder Press (Progression: Machine>DumbBells)
*These would be considered your "core" exercises for this day, so every workout you will do these three plus a combination of the rest maybe like this...
Front raises (using something easy to grip, maybe a plate)
Try this out, see how you can handle this, add/subtract accordingly...
Day 2 (core exercises, debatable):
Deadlift (maybe throw this in day 3?)
Day 3 (core exercises):
Those are the main lifts, add in your choice of the others... Makes for more interesting workouts without neglecting the most important lifts.
I don't know, that's what I like to do...
Hope this helps.
08-12-2010, 11:29 AM
08-12-2010, 02:31 PM
I hear ya man, I have a plate and 4 screws in my hand and it was slow going getting it back in condition but now it feels like a vice-grip I can still feel the screws poking through when i go heavy on bench though.
08-12-2010, 07:50 PM
08-13-2010, 09:46 AM
Flat DB flys
DB laterals/Rear Laterals
Something like that.
08-13-2010, 10:10 AM
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