At the beginning of my body recomp cycle..

ss01

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Be nice OK? These are "Before" pictures. :eek:

The first one is of 2 years ago, when I was just getting back into the gym after 2 years off. I thought I was fat and small. My strength and LBM have since increased notably, but I have 2 major problems : fat an gyno. You can see all that, although these pics make me appear a LOT fatter than I really am. I can see shades of abs through the flab... But not on the pics... Anyways... I will update with AFTER pics also, and hopefully after PCT as well.

Stats
Age 38
Height 5'11"
Weight 221
Forearms 14"
Arms 17½"
Belly 37"
Thigh 26½"
Calves 17½"

I have just begun my first-ever anabolics cycle although I have used Long R3 IGF-1 in the springtime, and loved every minute of it except for the lethargy. Now since this is my first cycle, I am expecing a lot. Maybe too much, but only time will tell.

Thanks for reading.

My cycle thread: http://anabolicminds.com/forum/showthread.php?t=33352
 

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good luck...interested in seeing the results
 
James

James

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What are you taking? Whats your routine like?

Your thighs should be awsome.
 

ss01

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Doing Emax + Prostanozol + Dicana + ECA + Lipoderm Ultra on my titties. Began 1 week ago. I have used formestane transdermal over the last week and my tits have shrunk considerably, especially considering I have lost little BF yet. The gyno is the reason why I am so fat: it doesn't look so bad when you're chubby but pointy B-cup tits on a shredded body don't do it for me. Although quite a few gurls seem to enjoy my nips. But that's another story.

As you can see from the first pic, there is muscle underneath all that. Keep in mind also that this is my first ever cycle at age 38 after lifting for 13 of the last 15 years so results should be good. There will be low-intensity aerobics in the early morning and my weights in the afternoon.

I'm doing:

Day 1 - Back and calves
Day 2 - Pecs and biceps
Day 3 - Thighs and calves
Day 4 - Biceps and triceps
Day 5 - Delts and abs

This usually follows a 3on/1off schedule with adjustments. I had a similar split and routine before beginning my cycle, but it was all straight sets (no supersets) and 2-3 minute breaks.

Now I give you my breakdown. The "&" indicates superset:


"WEEK" 1
Day 1 - Back and calves
-Deadlift -- 4 sets, 3 minute breaks
-Standing calf raise -- 1 giant set 10 times failure from 500lbs to 50lbs
-Behind-neck pulldown & Narrow-grip rowing -- 3 sets, 1 minute breaks
-Narrow-grip pulldown -- 3 sets, 1 minute breaks
-Standing calf raise -- 1 giant set 10 times failure from 500lbs to 50lbs

Day 2 - Pecs and biceps
-Flat bench press -- 4 sets, 3 minute breaks
-EZ bar standing curl -- 4 sets, 3 minute breaks
-Incline DB press & Alternate DB curl -- 4 sets, 1 minute breaks
-Dips & Cable rope curl -- 4 sets, 1 minute breaks
-Inclined flye & concentration curl -- 3 sets, 1 minute breaks

Day 3 - Thighs and calves
-Leg Press -- 4 sets, 3 minute breaks
-Standing calf raise -- 1 giant set 10 times failure from 500lbs to 50lbs
-Split Squat & stiff-legged dl, 4 sets, 1 minute break -- 4 sets, 3 minute breaks
-Standing calf raise -- 1 giant set 10 times failure from 500lbs to 50lbs
-Leg extension & Leg curl -- 4 sets, 1 minute break

I have knee pain, which may not allow me to do the leg press at any given time. I adjust the sets accordingly and try to find something else to do, but usually that comes down to leg extensions and split squats.

Day 4 - Biceps and triceps
-Standing EZ bar curl -- 4 sets, 3 minute breaks
-Close-grip bench, elbows to the side -- 4 sets, 3 minute breaks
-Alternate DB Curl & Skull crusher -- 4 sets, 1 minute breaks
-Pronated preacher DB curl & 45° BB arm extension -- 4 sets, 1 minute breaks

Day 5 - Delts and abs
-Upright rowing -- 4 sets, 3 minute breaks
-Seated smith machine front press -- 4 sets, 3 minute breaks
-DB side lateral & Ball crunch -- 3 sets, 1 minute breaks
-Front cable rope raise & Reverse incline crunch -- 3 sets, 1 minute breaks



"WEEK" 2
Day 1 - Back and calves
-Wide grip chin-ups & body rowing (Like inverted pushup with a bar on a squat rack) -- 4 sets, 3 minute breaks
-Standing calf raise -- 1 giant set 10 times failure from 500lbs to 50lbs
-Medium-grip pulldown -- 3 sets, 1 minute breaks
-Shrug & Reverse hyperextension -- 3 sets, 1 minute breaks
-Standing calf raise -- 1 giant set 10 times failure from 500lbs to 50lbs

Day 2 - Pecs and biceps
-Incline bench press -- 4 sets, 3 minute breaks
-EZ bar standing curl -- 4 sets, 3 minute breaks
-Flat DB press & Alternate DB curl -- 4 sets, 1 minute breaks
-Inclined close-grip bench press & pronated preacher DB curl -- 4 sets, 1 minute breaks
-Decline flye or cable crossover & concentration curl -- 3 sets, 1 minute breaks

Day 3 - Thighs and calves
-Leg extension -- 4 sets, 3 minute breaks
-Standing calf raise -- 1 giant set 10 times failure from 500lbs to 50lbs
-Leg curl -- 4 sets, 3 minute breaks
-Standing calf raise -- 1 giant set 10 times failure from 500lbs to 50lbs
-Split Squat & stiff-legged dl, 4 sets, 1 minute break

Day 4 - Biceps and triceps
-EZ bar standing curl -- 4 sets, 3 minute breaks
-Cable pulldown -- 4 sets, 3 minute breaks
-Hammer curl & kick-back -- 4 sets, 1 minute breaks
-Pronated concentration curl & overhead arm extension -- 4 sets, 1 minute breaks

Day 5 - Delts and abs
-Seated DB Press -- 4 sets, 3 minute breaks
-Upright rowing -- 4 sets, 3 minute breaks does anyone actually read all this
-Front BB raise & Reverse incline crunch -- 3 sets, 1 minute breaks
-DB side lateral drop sets & ball crunch -- 3 sets, 1 minute breaks
 
motiv8er

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Looking foward to your results. Please keep us posted.
 

ss01

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I have a detailed log here : http://anabolicminds.com/forum/showthread.php?t=33352 But the "After" pics will come to this thread, as well as the "After PCT" ones.

I also have a couple questions :

I have 3 weeks of 3x Dicana a day, and 1 week of 4x a day. I'm wondering if I should do the 4x a day in the middle of my dicana cycle when it would be stacked with more anabolics or at the end while stacked with "only" 100mg prostanozol. To further clarify:

Starting the Dicana in week 3. It will be stacked with 20mg emax and 50mg prostanozol. In week 4, the dicana is stacked with 20mg emax and 75mg prostanozol. And in week 5+, the dicana is stacked with 100mg prostanozol only.

I'm also wondering about calories. Higher than maintenance, but by how much? Considering that I will be doing morning low-intensity aerobics for 45-75 minutes 5x a week, I think fatloss is pretty much a sure thing, and in copious amounts. I'd of course like to add as much LBM as possible, so do I eat 500, 1000, 1500 cals more than maintenance???

Also, for the morning cardio, I think I'll be having milk protein isolate 70% and egg white protein 30% in water prior to training. This mix has protease in it, which should theoretically provide for quick digestion. This is good, right? I can hit the bike what, 30 minutes after ingesting?

Thanks for following on my progress.
 
Kristopher

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On the calories, i would shoot for 500 over maintanence and take it by feel after that.
 
kwyckemynd00

kwyckemynd00

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On the calories, i would shoot for 500 over maintanence and take it by feel after that.
500 over on a body recomp cycle? Are you sure, bro?

I figure maintainance would be a good level to start with.
 
supersoldier

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500 over on a body recomp cycle? Are you sure, bro?

I figure maintainance would be a good level to start with.
Agreed. With the anabolics you should be good with anywhere from -500 to +500 for body re-comp, but shoot for around maintenance IMO.
 

ss01

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Ah. Thanks for the info gentlemen! I have been overeating, then! :D

My bodyweight has increased 12lbs since beginning this. New muscle is GREAT but as you can see from the pics, it's the fat that's the main concern!! Anyways, the cycle is going good and bodyfat has decreased very moderately. I'll just eat "normal" again I guess...

And on that note, I was wondering...

I'm doing morning cardio and afternoon weights. Like this:
Day 1 - Back and calves
Day 2 - Pecs and biceps
Day 3 - Thighs and calves
Day 4 - Biceps and triceps
Day 5 - Delts and abs

I was just considering how I might do 2x a day split and no cardio. Is that better or not? I had a great deal of success doing that when I was younger but it doesn't work anymore, "unassisted" that is. Thanks...
 
kwyckemynd00

kwyckemynd00

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Just do a simple 1x/day...it'll be effective on its own.

Train hard for a good hr, then do cardio for 45 mins at around 120bpm. Done....3 months and presto chango, you're shredded :D
 

ss01

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kwyckemynd00 are you saying that while "on", I can do 60 minutes weights plus 45 minutes of cardio, no problemo with cortisol eating all my muscle? I read that somewhere but wasn't sure..............................

Thanks man, I appreciate your input. All of you.
 
supersoldier

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Stop giving away Bobo's secrets, Kwycke :nono: :D
 

ss01

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By "Empty stomach" you mean "just protein" or a truly empty stomach... ?
 
CEDeoudes59

CEDeoudes59

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By "Empty stomach" you mean "just protein" or a truly empty stomach... ?
either way, but only water + whey if you do the protein thing.
it is possibly converted to glucose during cardio anyway..
 
Grunt76

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I saw in your cycle thread you are finished. Good results, BTW

Do you have updated pics?
 

YoungNJacked

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Hey CE, is that Michael Pittman? He is freakin jacked!

Also kw, you are looking pretty massive bro, just wait til I am finished my stuff!

ss, yeah the cardio is a good idea, I am doing it 1 hour after workouts, works good when you are in a bulk because gains are moderate but good.
 

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