CJS84
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Age: 34
Height: 5'7"
Weight: 150
WEEKS 1&2 Diet
BMR: 1577.5
TDEE: 2950
Protein: 150g
Fats: 98g
Carbs: 367g
Supplemets:
TBD I leave town tomorrow until the 22nd. When i get back im going to the Drs for blood tests etc. If all checks out ill run Test e or c. It'll be my first cycle so I want to try and do everything the right way. I'll be taking before pictures when I get back in town. And update with new pictures on a weekly basis. Any and all advice is appreciated. Ill post my weeks 3-6 exercises when the time comes. Let me know what you think about it so far.
TRAINING REGIMENT:
WEEKS 1-3
Cardio: I will perform 2 of these 4 everyday before my workout for that day. I'll pick whatever 2 of the 4 that im feeling for that day.
Leg Lifts: 3x30
Weighted Decline Crunches: 3x30
Oblique Crunches: 3x30
Reverse Crunches: 3x30
Day 1:
Squat 4x12
Leg Extention 3x12
Superset with 60sec rest
Jefferson Squat 3x12
Leg Curls 3x12
Superset with 60sec rest
Deadlift 4x12 *45sec. rest
Seated Calf Raise 3x20 45sec rest
Standing Calf Raise 3x20 45sec rest
Day 2:
Bench Press: 4x12 45sec rest
Chest Dips: 3x12 45sec rest
Incline DB Press: 3x12 45sec rest
Pull-Ups: 3x20 45sec rest
DB Pullovers: 3x12 45sec rest
T Bar Row: 3x12 45sec rest
Seated Cable Row 3x12 45sec rest
Day 3:
Military Press: 4x12 45sec rest
Concentration Curls: 3x12 45sec rest
DB Kickbacks: 3x12 45s rest
Arnold Press: 3x12 45sec rest
Reverse Curls: 3x12 45sec rest
Tricep Cable Pressdown: 3x12 45sec rest
Cable Rear Delt Flyes: 3x20 45sec rest
Day 4:
Front Squat: 4x12
Leg Extentions: 3x12
Superset with 60 sec rest
Hack Squat: 3x12
Lying Leg Curl: 3x12
Superset with 60sec rest
Romanian Deadlift: 4x12 45sec rest
Seated Calf Raises: 3x20 45sec rest
Standing Calf Raises: 3x20 45sec rest
Day 5:
Incline Press: 4x12 45sec rest
Chest Dips: 3x12 45sec rest
Incline DB Flyes: 3x12 45sec rest
Single Arm DB Rows: 3x12 45sec rest
Flat DB Press: 3x12 45sec rest
Lat Pulldown: 3x12 45sec rest
Seated Cable Row: 3x12 45sec rest
Day 6:
Standing DB Shoulder Press: 4x12 45sec rest
Preacher Curls: 3x12 45sec rest
Skull Crushers: 3x12 45sec rest
Upright Rows: 3x12 45sec rest
Standing DB Bicep Curls: 3x12 45sec rest
Overhead DB Tricep Extentions: 3x12 45sec rest
DB Rear Delt Flyes: 3x20 45sec rest
Height: 5'7"
Weight: 150
WEEKS 1&2 Diet
BMR: 1577.5
TDEE: 2950
Protein: 150g
Fats: 98g
Carbs: 367g
Supplemets:
TBD I leave town tomorrow until the 22nd. When i get back im going to the Drs for blood tests etc. If all checks out ill run Test e or c. It'll be my first cycle so I want to try and do everything the right way. I'll be taking before pictures when I get back in town. And update with new pictures on a weekly basis. Any and all advice is appreciated. Ill post my weeks 3-6 exercises when the time comes. Let me know what you think about it so far.
TRAINING REGIMENT:
WEEKS 1-3
Cardio: I will perform 2 of these 4 everyday before my workout for that day. I'll pick whatever 2 of the 4 that im feeling for that day.
Leg Lifts: 3x30
Weighted Decline Crunches: 3x30
Oblique Crunches: 3x30
Reverse Crunches: 3x30
Day 1:
Squat 4x12
Leg Extention 3x12
Superset with 60sec rest
Jefferson Squat 3x12
Leg Curls 3x12
Superset with 60sec rest
Deadlift 4x12 *45sec. rest
Seated Calf Raise 3x20 45sec rest
Standing Calf Raise 3x20 45sec rest
Day 2:
Bench Press: 4x12 45sec rest
Chest Dips: 3x12 45sec rest
Incline DB Press: 3x12 45sec rest
Pull-Ups: 3x20 45sec rest
DB Pullovers: 3x12 45sec rest
T Bar Row: 3x12 45sec rest
Seated Cable Row 3x12 45sec rest
Day 3:
Military Press: 4x12 45sec rest
Concentration Curls: 3x12 45sec rest
DB Kickbacks: 3x12 45s rest
Arnold Press: 3x12 45sec rest
Reverse Curls: 3x12 45sec rest
Tricep Cable Pressdown: 3x12 45sec rest
Cable Rear Delt Flyes: 3x20 45sec rest
Day 4:
Front Squat: 4x12
Leg Extentions: 3x12
Superset with 60 sec rest
Hack Squat: 3x12
Lying Leg Curl: 3x12
Superset with 60sec rest
Romanian Deadlift: 4x12 45sec rest
Seated Calf Raises: 3x20 45sec rest
Standing Calf Raises: 3x20 45sec rest
Day 5:
Incline Press: 4x12 45sec rest
Chest Dips: 3x12 45sec rest
Incline DB Flyes: 3x12 45sec rest
Single Arm DB Rows: 3x12 45sec rest
Flat DB Press: 3x12 45sec rest
Lat Pulldown: 3x12 45sec rest
Seated Cable Row: 3x12 45sec rest
Day 6:
Standing DB Shoulder Press: 4x12 45sec rest
Preacher Curls: 3x12 45sec rest
Skull Crushers: 3x12 45sec rest
Upright Rows: 3x12 45sec rest
Standing DB Bicep Curls: 3x12 45sec rest
Overhead DB Tricep Extentions: 3x12 45sec rest
DB Rear Delt Flyes: 3x20 45sec rest
