Been wanting to run this for a while so i thought i would log for all to see
My stats are 6 foot 4 280 lbs currently
My goal is to gain size and lean out with this cycle its tough but i know i can do it
Cryo var(Alpha) 1 45,45,45,45,
Epidrone 300,300,300,300
Fish oil 3 grams
Multi
Purus labs noxygyn 2 scoops pwo
Bpi beta alkaline 2 scoops pwo
Pct nolva 25,25,25,25
Creatine
Plasma jet
Novadex xt
Rest periods will be 20-30 seconds
Warm up varies
My training is 1st thing in the morning before work
Day 1 Sunday chest
Strength/bulk 4 sets 3 reps* incline smith press
4 sets 3 reps flat smith press
Hypertrophy 3 supersets 8 reps leaverage incline press /flat press
Finisher 2 sets 12 reps decline bp, cable crossover , standing incline fly
Abs 4 rounds 10 reps each
Ab wheel roll out
Cable crunch
Leg raise
Double crunch
Day 2 monday shoulders/legs
Strength/bulk
Smith shoulder press 4 sets 3 reps
Shoulder shrug 4 sets 3 reps
Hypertrophy 3 super* sets 8 reps
Lat raise
Plate raise
Finisher 2tri sets 12 reps
Arnold press
Face pull
Reverse grip shrug
Legs
4 giant sets 5-12 reps
Squat , leg extension , leg curl , hack squat
Day 3 Tuesday back /abs
Strength/bulk 4 sets 3 reps deadlifts
4 sets 3 reps t bar row
Hypertrophy 3 supersets 8 reps
Wide grip pull down
Reverse grip pull down
Finisher 2 trisets 12 reps
Barbell pullover , face pulls , inverted body row
Abs 4 rounds 20 reps
Ab wheel rollout , knee tucks
Day 4 Wednesday arms 5 giant sets 5-15 reps
Biceps - ez bar curl close grip /wide grip
Rope hammer curl , preacher curl , single arm concentration curl
Triceps- skull crusher,close grip bp,vbar press down , single arm reverse grip pull down
Day 5 Thursday chest,back,shoulders 3 tri sets 8-15 reps
Chest- incline db press , cable cross over, flat db press
Back-rack pulls, single arm rows, reverse grip t bar row
Shoulders- barbell shrug front /back ,plate raise
Day 6 friday arms
7 round super set 7 reps blood flow restriction
Preaher curl , overhead extension
Day 7 rest
My diet will be clean i cut out as much sugar as i can no junk at all the only sugar will be from my protien shakes and pb and js
I will be eating 5 meals aday spread every 3 -4 hours
Macros
Calories 3000
Protien 350
Carbs 250
Fats 150
I started today and had a good 1st session chest and abs felt strong and motivated all are welcome to follow along hope u all enjoy thanks and god bless
My stats are 6 foot 4 280 lbs currently
My goal is to gain size and lean out with this cycle its tough but i know i can do it
Cryo var(Alpha) 1 45,45,45,45,
Epidrone 300,300,300,300
Fish oil 3 grams
Multi
Purus labs noxygyn 2 scoops pwo
Bpi beta alkaline 2 scoops pwo
Pct nolva 25,25,25,25
Creatine
Plasma jet
Novadex xt
Rest periods will be 20-30 seconds
Warm up varies
My training is 1st thing in the morning before work
Day 1 Sunday chest
Strength/bulk 4 sets 3 reps* incline smith press
4 sets 3 reps flat smith press
Hypertrophy 3 supersets 8 reps leaverage incline press /flat press
Finisher 2 sets 12 reps decline bp, cable crossover , standing incline fly
Abs 4 rounds 10 reps each
Ab wheel roll out
Cable crunch
Leg raise
Double crunch
Day 2 monday shoulders/legs
Strength/bulk
Smith shoulder press 4 sets 3 reps
Shoulder shrug 4 sets 3 reps
Hypertrophy 3 super* sets 8 reps
Lat raise
Plate raise
Finisher 2tri sets 12 reps
Arnold press
Face pull
Reverse grip shrug
Legs
4 giant sets 5-12 reps
Squat , leg extension , leg curl , hack squat
Day 3 Tuesday back /abs
Strength/bulk 4 sets 3 reps deadlifts
4 sets 3 reps t bar row
Hypertrophy 3 supersets 8 reps
Wide grip pull down
Reverse grip pull down
Finisher 2 trisets 12 reps
Barbell pullover , face pulls , inverted body row
Abs 4 rounds 20 reps
Ab wheel rollout , knee tucks
Day 4 Wednesday arms 5 giant sets 5-15 reps
Biceps - ez bar curl close grip /wide grip
Rope hammer curl , preacher curl , single arm concentration curl
Triceps- skull crusher,close grip bp,vbar press down , single arm reverse grip pull down
Day 5 Thursday chest,back,shoulders 3 tri sets 8-15 reps
Chest- incline db press , cable cross over, flat db press
Back-rack pulls, single arm rows, reverse grip t bar row
Shoulders- barbell shrug front /back ,plate raise
Day 6 friday arms
7 round super set 7 reps blood flow restriction
Preaher curl , overhead extension
Day 7 rest
My diet will be clean i cut out as much sugar as i can no junk at all the only sugar will be from my protien shakes and pb and js
I will be eating 5 meals aday spread every 3 -4 hours
Macros
Calories 3000
Protien 350
Carbs 250
Fats 150
I started today and had a good 1st session chest and abs felt strong and motivated all are welcome to follow along hope u all enjoy thanks and god bless