B4n3 0n3
Guest
So what I do is a push day and then a pull day. I do my leg work on the pull day. Now I know every one is gonna jump on me about not doing squats but I work out at home and I don't have a power rack so I do my powercleans in place of squats.
Push Day:
Bench warmup with 225 for 8 reps
275 x 5
260 x 5
250 x 5
240 x 5
Incline dumbell press
80's for as many reps as possible x 4 sets (the reps vary so much I cant give accurate numbers)
Shoulder press
135 x 5 reps x 4 sets
dips
4 sets x 8 reps
Dips will be changing to bench dips now that I am moving my wokouts inside for the winter.
skull crushers
75 x 6-8 reps x 4 sets
push day done.
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Pull day.
pull ups
3 sets for as many reps till falure.
power cleans
215 x 6 reps x 3 sets
Yates row
215 x 6 reps x 3 set
Bent over barbell row
185 x 6 reps x 3 set
Upright row (if I feel like my shoulders have recovered)
115 x 6-8 reps x 3 set
barbell curls
115 x 6 reps
100 x 6 reps x two set
dead lifts
415 x 2
375 x 3-4
335 x 6
335 x 6
Now you have my baseline lifts. My bulking cycle is 500mg of testosterone enanthate per week divided into 2 shots, 500mg of EQ per week in 2 shots and kickstarting it all with SD at 20/20/20. Pct will be toremifene using a tapered down dosing scheme. For current before pics of me Weighing in at 220 check HERE
http://anabolicminds.com/forum/pics/52220-updated-pics-bane.html
week 1-12 EQ
week 1-15 test
week 2-4 sd
week 18-22 pct with toremifene
Push Day:
Bench warmup with 225 for 8 reps
275 x 5
260 x 5
250 x 5
240 x 5
Incline dumbell press
80's for as many reps as possible x 4 sets (the reps vary so much I cant give accurate numbers)
Shoulder press
135 x 5 reps x 4 sets
dips
4 sets x 8 reps
Dips will be changing to bench dips now that I am moving my wokouts inside for the winter.
skull crushers
75 x 6-8 reps x 4 sets
push day done.
----------------------------------------------------------------------
Pull day.
pull ups
3 sets for as many reps till falure.
power cleans
215 x 6 reps x 3 sets
Yates row
215 x 6 reps x 3 set
Bent over barbell row
185 x 6 reps x 3 set
Upright row (if I feel like my shoulders have recovered)
115 x 6-8 reps x 3 set
barbell curls
115 x 6 reps
100 x 6 reps x two set
dead lifts
415 x 2
375 x 3-4
335 x 6
335 x 6
Now you have my baseline lifts. My bulking cycle is 500mg of testosterone enanthate per week divided into 2 shots, 500mg of EQ per week in 2 shots and kickstarting it all with SD at 20/20/20. Pct will be toremifene using a tapered down dosing scheme. For current before pics of me Weighing in at 220 check HERE
http://anabolicminds.com/forum/pics/52220-updated-pics-bane.html
week 1-12 EQ
week 1-15 test
week 2-4 sd
week 18-22 pct with toremifene