26
Male
6'2
230
Ecto/endo
Lifting for steady for the past 6-7 years, with proper knowledge and diet. However, I've lifted overall for almost 10 years and had a decent base prior to the last 6-7 years, I just didnt' have much of a clue on diet.
I'm currently on a shoulders/traps specialization routine. I train 4 days a week (try my hardest to) and it looks like this
Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press
4 x 6-8 reps
B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps
B2. Incline cable flies
3 x 10-12 reps
C. Low-pulley crossover
3 x 8-10 reps
D. Bench press
1 x 100 reps (take pauses if needed)
E. Barbell curl
5 x 5 reps
Tuesday (Quads/Hams)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Leg press
3 x 10-12 reps
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps
C. Leg curl
1 x 100 reps
Thursday (Biceps conjugate/Upper chest heavy)
A. Barbell curl
4 x 6-8 reps
B1. Reverse preacher curl
3 x 10-12 reps
B2. Hammer curl
3 x 10-12 reps
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side
D. Preacher curl
1 x 100 reps
E. High incline dumbbell press
5 x 5
Saturday (Back/Triceps)
A1. Barbell rowing
3 x 6-8 reps
A2. Fat-man pull-ups
3 x max reps
B1. Weighted chins
3 x 6-8 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline EZ-bar triceps extension
5 x 6-8 reps
C2. Rope triceps extension
5 x 12-15 reps
* NOTE: Abs work is still performed after every workout in an alternate fashion.
Cardio isn't really my friend but I will start doing some in the next few week or so. Probably some active recovery style stuff/strongman implements.
I'm currently ending a test/eq/ cycle wth had PP/SD in the first 2 weeks with my eq/test enth frontload. Then I switched over to just the test and dropped the eq at around week 3-4. I added var at week 4 and will continue for another few weeks for a total of 8-10 weeks. I used the ALRI Venom stack of Lean Dreams, Venom, and Thyrogen X after running some trimax for the first 3 weeks of the cylce as well, but I stopped a few weeks in as I really just couldnt' stand the sides from the ALRI products (No offense guys but maybe some other time just too much stuff going on right now). I've already ordered a bottle of anagen and would love to do a log so even if you sent me another bottle for the log I'd be happy. Aside from all I've mentioned I'm taking cissus, just took 5 days of the sleep aide from USP (great stuff). I take hawthorne, celerey, ibendenone, ala, NAC, creatine (to compliment the var) and some extend on the days I lift.
I'd like to be around 230 as I am now but more like 8 % bodyft. I think I'm around 10-11% right now. I'd really like to bring up the seperation in my quads and get my lower abs to show.
Overall I'd like to be as described about but weight more like 240-250 and hold that for as many years as is possible, and healthy without using lots of AAS or harsh AAS. I'm done using things like dbol, drol, and other bloaty AAS.
As far as supps or rec's I've used most AAS. I've been around long enough to try MANY MANY Sups starting from boron, and smilax to REAL herbal product that work like Fenotest and powerfull. I've tried No-explode, EAS effervescent overpriced creatine, Size-On, Micronized Met-rx creatine, Omega-Thunder, Ribose-C, Pinnacle poppers, Trac, Phosphagen HP, ok so you get it. I've used prolab's ecdy product back in the day and got little from it at all, in fact I'd possible say nothing. I also tried syntrax and I believe EAS had one out to which I tried both of and wasn't really impressed with either. HOWEVER, I was young and my protein might not have been on point like it would be now. I've used tribex, red kat, alpha-male, tribesten (sp?), powerFull, Fenotest, long jack extract, maca, horny goat weed, mucuna pruriens (sp?). Hgh-dopa, secretagoue from mhp, spike,liporderm, a few diff. methoxy products, cutting gel (LOL) somnabol(LMFAO) zenadrine, stacker, tight, expel (sp?), venom, venom lean dreams, thyrogen-x, carbolin-19 (what an ucking waste of $), taken various glutamine and BCAA products, extend (I like it), and I've tried alot of different Ph's all the way back to when EAS came out with andro. Then biotest's transdermals, then I found a better priced source for the same products
I could probably name a few more but I'm sure that's more then you wanted to know.
BTW, I rarely drink. Like 1-2 times a month would be alot for me. But when I do I get drunk, and I occasionally smoke pot. However, if either of these things would be a definite NO NO, they'd easily be stopped for the log.
My diet generally consists of 300-400 grams of protein from whey, eggs, chicken, steak, tuna, veal, cottage cheese, milk ect. Most of my carbs come from whole grain bread, sweet potatoes, beans, veggies, fruit and total around 500 grams a day. I keep my fat intake pretty low just by trying to eat clean and take around 10 grams of fish oils ed.
I'm sorry that my responses are not in the exact order requested.
