Time To Get Massive And Shretted!!! - AnabolicMinds.com

Time To Get Massive And Shretted!!!

  1. toxo's Avatar
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    Time To Get Massive And Shretted!!!


    Hallo im toxo and i will be logging my progress here.

    im 27 years old 5'10" and 224lb at 20% bf maybe a bit less but thats what im working from.

    my best lifts are
    160kg bench
    deadlift 220kg
    170kg squat (i have recently swapped from hi bar squats to powerlifting squats so im just getting used to them really)

    i have been training and off since i was a kid, but only properly since 2005 and not at all betwean 2002-2005. in that time i have gone from around 168 at probably 22% bf to my currant weight.

    my goals now are
    get bigger
    get my bf down to around 12%
    enter a powerlifting comp ( just for fun)

    i havent been training at all the last week as i have had a killer cold but im planning on training 1 body part a day with rest days thrown in when i feel like i need them.
    rep will be alternated on a weekly bases like this 10,8,5,3,2 on the first main excersise for as many sets as i feel is nessessery and as high as 30 for abs and calfs but around the 16-8 rep range on all the other support exercises as im looking at building muscle and strength.i dont really fallow a set routine as my gym gets very busy but i do have my favourites and will be keeping squats dead & bench in all the time for plifting.
    my weak areas are arms this is my weakest area as there very long so i will be doing a adtional tricep exercise on chest day and bicep exercise on upper bgack day, upper chest, upper back and thigh sweap so my exercise selection will be alot of inclines for the upper chest and lots of rows to the lower chest for the upper back.
    my training will probably look like this most of the time

    day 1 quads
    squats
    leg press
    leg extensions
    1 ab or calf exercise

    day 2 arms
    c.g bench super set bb curls
    french press super set preacher curls
    press-downs super set hammer curls
    1 ab or calf exercise

    day 3 delts
    behind the neck smith press
    rear lateral super set side lateral
    bb shrugs
    1 calf or ab exercise

    day 4 lower back and hams
    deadlift
    lying leg curl
    pull throughs
    1 ab or calf exercise

    day 5 chest
    bench press
    incline db press
    incline machine press
    skull crushers

    day6 upper back
    chin ups curl
    grip bent row
    machine hi row
    concentration curls

    day 7 repeat
    there will likely be 1 or more rest days thrown in there somewhere.



    i will be doing morning cardio every day pre breakfast and pwo after pct and until i go back on gear for a burst cycle, this will hopefully prime me for the cycle. i will not do the cardio sat,sun to stop my body going into starvation mode.

    this will be my diet until the end of post cycle therapy at after my next cycle (so 14 weeks) at which point i will ajust the macro nutriant numbers

    2g of l glutamine in in water with fat burners if im taking then then cardio

    meal 1
    400g liquid egg white.
    1 large banana,40g or raisins,65g of oats.

    meal2&3
    215g of chicken breast
    125g of rice
    150g of veg

    meal4 postworkout
    65g of whey concentrate,55g of waxy maize starch, 5g of creatine,2g of l glutamine.
    1large banana.

    meal 5
    175g of steak
    half a avacardo

    meal6
    300g of white fish
    150g of veg




    i took the decision to start steriods around early 2007 and i have been fallowing the protocol of 8 weekd on 4 weeks off on low dose gear.
    the most i used was 700mg prop and 700mg tren only for 2 weeks of tren at that level to see if it does anything for me which it didnt nor does deca, i just dont get and significant size or strength increases from those to meds (and i know thay were real) but generaly i have been using 500-600mg of test with a oral kick start.
    the last post cycle therapy i did i ran igf and im half way through post cycle therapy now which i am running gh and igf and im planning on sticking with protocal of blasting for 8 weeks on low dose test based cycles then criusing on peptites.

    my next cycle i am undecided on but i want to try an burst cycle and i have this in mind for now
    week 1 250mg of sust eod
    week 2 250mg of test c or e eod
    week 3.5 100mg of prop eod
    week 4 (only the last 4 days) 50mg of suspension ed

  2. toxo's Avatar
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    posterior chain & calves

    platform rom deadlift
    60kgx10
    80kgx10
    100kgx10
    120kgx8
    140kgx5

    lying leg curls
    30kgx10
    40kgx8
    50kgx4

    standing calf raise
    140kgx20
    160kgx20
    18kgx20

    seated calf raise
    40kgx20
    60kgx16
    80kgx16

    i started a new cycle on monday of 650mg of sust and 50mg of dbol.
  3. toxo's Avatar
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    chest

    incline dumbell press (weight per dumbel)
    22.5kgx14
    30kgx10
    40kgx10
    50kgx8
    60kgx4

    seated machine press
    40kgx16
    60kgx14
    80kgx10
    100kgx6

    dumbell pullover
    30kgx14
    40kgx10
    50kgx6

    incline cable flys
    no.5x16
    no.7x12
    no.9x6

    im happy with the incline press as the 60's are a new pb .
    •   
       

  4. silverSurfer's Avatar
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    5'8"  175 lbs.
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    Good luck with your cycle - I hope you get the results you desire.
  5. toxo's Avatar
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    thanks silver surfer

    behind neck pull downs
    no.6x20
    no.8x16
    no.10x14
    no.12x12
    no.14x10
    no.15x7

    dumbell row
    60kgx10
    70kgx10
    80kgx10

    incline t bar row
    40kgx4
    60kgx12
    80kgx10

    curl grip pull downs
    90kgx10
    100kgx8
    110kgx4
  6. toxo's Avatar
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    speed bench
    120kgx8
    110kgx10
    110kgx7
    100kgx8

    assistance work

    bent over row
    140kgx 5x5

    incline db press
    45kgx10,9,6

    shrugs
    140kgx10
    180kgx10
    200kgx6

    rear laterals
    12.5x10,12,12

    skull crushers
    50kgx10,10,10

    bb curls
    50kgx 10,10,10
  7. ecu19's Avatar
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    Shretted? I want to get shretted too, how do you go about shretting?

    Just messing with you man, hope you blow up
  

  
 

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