Dirty 30 Back to Bulking

mgkoret

mgkoret

Active member
No one in 2025 posting in here so F it, I'm back in it and this was the only way I stayed consistent a decade ago.

So ****, LFG again

32M
SW FL
Current 170lb

Goal Target 190 Post Cycle

4 Weeks Pre Cycle Prep
4 Week Kick Start (MSTEN/SD/Test E - it's old but I'm going to use up what I have left)
Remaining 12 weeks Test E

Currently retired so Work out schedule will be a mix of HI Cardio, Competitive Golf, and my old workout standards from back in the day that took me from 135 to 209 the first time.

Prep Week starts April 7, putting cycle about the first week of May.
Will post Prep schedule and dietetics in upcoming posts.

Here's to getting back to big
 
Week 1-4 Layout:
Prep : AM - 1hr LI Cardio / 15 HI Intervals (These are mostly beach runs)
Late AM : Gym Workouts - M/W/F Pull T/TH Push S/S Core
PM : 1HR LI Cardio / Core / BW exc. movement/stretching

Diet posts I like to do daily. I'm a chef, so that keeps me logging in.
Main goals are building back a good base during this phase so about 170g Pr / 100g C / 60g F is my goal macros during this phase. Water intake is about 1gal/daily. More as the summer heats up.

Week 5-16
Prep: AM - Gym AM Sessions - Light Weight / High Intensity
Early PM : Cardio / Core
PM: Late Gym Sessions - Heavy workouts / Superset driven, 8-12 movements
Shoulder/Core | Legs | Back/Bic | Tri/Chest | Full Body | Rest | Back/Bic

Week 17-20
AM : Heavy AM Session
PM : Heavy PM Session
These weeks, I go AM at 6AM, rest till Noon, Golf from 12-3, rest till 6. Heavy session in PM. Sleep till 6AM. 5 days a week.

PCT:
taper + PCT required maintenance.

Looking forward to daily logs here in the coming weeks.
 
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