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Hi all,
Phase 1 has gone well. Been sticking to diet for 2 months and traing mon/tues/thurs/friday with LI cardio wed/sat. Sunday day off, but I still walk 5kms or so just to get the blood moving.
3 day cycle of push, legs + pull, cardie - rinse and repeat
Really pushing hard to finish in under an hour after adding a few extra sets and exercises in.
Diet is:
7:00am whey shake with 1/2 skim milk 1/2 water - sometimes some strawberries. Multi vit. Oster 12.5. Clen 40.
7:30am 100g stoch filet, 1/2 cup (raw) rolled oats with some berries.2000mg fish oil. Jacked 2 scopes
8:15 train
9:00 ghrp-2 100
9:30 PWO - 1 scoop whey 200mls grape juice, creatine
5mg
10:30 chicken breast 1 cup brown rice
1:30 180grams tuna lettuce, cuccumber, shalots
5:00 chicken breast lettuce cuccumber, shallots
7:30 thia beef salad - tom yum soup with prawns OR steak and salad OR chicken breast and salad
9:30 ghrp -2 100
10:00 casien
Results have been good:
Weight 108 > 94 > 98kg
BF 17% > 9%
Doctor has me on Reandron 1000mg (4ml shot of undecaonote) for low test levels. First shot 6 weeks ago - 4ml, 2nd shot last week (plus additional 1/2 shot) - 6 ml. I have another 6 ml which I was considering taking 2mls this week and then 1 per week for next 4 weeks. The half life of Reandron is 53 days, so I figure it needs to be front loaded to form a low dose cycle.
I want to make the most of this so I was planning on changing my routine to 5 - 6 days training in the afternoon with 30 - 45 mins LI cardio in mornings.
Would like some help with structuring training to this end, and altering diet if required to get the most bulk out of this low dose cycle.
Current actual training routine is:
Mon
Bench 5 sets
Incline 4 sets
Cable or decline db 3 sets
Standing Shoulder press 4 sets
Bent over DB raises 4 sets
BB front raises - narrow grip 4 sets
Skull crushes - 4 sets super setted with calf raises (to save time) 4 sets
Tue
Deep Squats - 6 sets
Leg press - 5 sets
Chin ups - 5 sets
Seated row - 4 sets
Bicep curls - 4 sets (supered with weighted situps and knee raises)
Wed
LI cardio 45 mins
Thursday
Same as monday
Friday
Same as Tuesday, except substitute squats with dead lifts
Sat
LI Cardio 45 mins
Sun
5km walk - taking it easy.
Phase 1 has gone well. Been sticking to diet for 2 months and traing mon/tues/thurs/friday with LI cardio wed/sat. Sunday day off, but I still walk 5kms or so just to get the blood moving.
3 day cycle of push, legs + pull, cardie - rinse and repeat
Really pushing hard to finish in under an hour after adding a few extra sets and exercises in.
Diet is:
7:00am whey shake with 1/2 skim milk 1/2 water - sometimes some strawberries. Multi vit. Oster 12.5. Clen 40.
7:30am 100g stoch filet, 1/2 cup (raw) rolled oats with some berries.2000mg fish oil. Jacked 2 scopes
8:15 train
9:00 ghrp-2 100
9:30 PWO - 1 scoop whey 200mls grape juice, creatine
5mg
10:30 chicken breast 1 cup brown rice
1:30 180grams tuna lettuce, cuccumber, shalots
5:00 chicken breast lettuce cuccumber, shallots
7:30 thia beef salad - tom yum soup with prawns OR steak and salad OR chicken breast and salad
9:30 ghrp -2 100
10:00 casien
Results have been good:
Weight 108 > 94 > 98kg
BF 17% > 9%
Doctor has me on Reandron 1000mg (4ml shot of undecaonote) for low test levels. First shot 6 weeks ago - 4ml, 2nd shot last week (plus additional 1/2 shot) - 6 ml. I have another 6 ml which I was considering taking 2mls this week and then 1 per week for next 4 weeks. The half life of Reandron is 53 days, so I figure it needs to be front loaded to form a low dose cycle.
I want to make the most of this so I was planning on changing my routine to 5 - 6 days training in the afternoon with 30 - 45 mins LI cardio in mornings.
Would like some help with structuring training to this end, and altering diet if required to get the most bulk out of this low dose cycle.
Current actual training routine is:
Mon
Bench 5 sets
Incline 4 sets
Cable or decline db 3 sets
Standing Shoulder press 4 sets
Bent over DB raises 4 sets
BB front raises - narrow grip 4 sets
Skull crushes - 4 sets super setted with calf raises (to save time) 4 sets
Tue
Deep Squats - 6 sets
Leg press - 5 sets
Chin ups - 5 sets
Seated row - 4 sets
Bicep curls - 4 sets (supered with weighted situps and knee raises)
Wed
LI cardio 45 mins
Thursday
Same as monday
Friday
Same as Tuesday, except substitute squats with dead lifts
Sat
LI Cardio 45 mins
Sun
5km walk - taking it easy.