- Joined
- Jul 21, 2008
- Messages
- 660
I've been posting all over the boards since coming back a few weeks ago..but to keep it short.....
I competed 2008-2014..tore both quad tendons completely off the bone in 2015...stopped competing, was on hrt only until about a 10 months ago and I eventually got the bug again.
Anyways, this is copy/paste from my other thread "EXCITED TO BE BACK IN THE GAME" on the main boards.
I'll keep the log to this thread from now, thanks for following! I'm open to any questions
***UPDATE***
So I'm just about to start this little 20 week "phase" but did make a few tweaks to my cycle and wanted to include what my training / cardio will look like. Once again, this is more of a "body recomp"...to see what I can do with my physique again, 10 years post tearing both quad tendons.
I keep my training pretty simple. Generally, 5 exercises per body part, 3-4 sets per exercise, reps anywhere from 6-25. I push myself but not to total failure. Intensity techniques such as drop sets, supersets, rest-pause, are added based on how I feel that day.
Monday: Quads/Calves
Tuesday: Chest/Abs
Wednesday: Back
Thursday: Off
Friday: Hamstrings/Glutes/Calves
Saturday: Delts/Abs
Sunday: Arms
**start off at 30 minutes postworkout on training days...30 minutes fasted on my 1 off day from weights.
Meals look like this..I'm a huge eater and don't have to eat very much to stay big. I haven't been on a consistent meal plan in 3 or 4 years, just from being lazy and unmotivated. Once again, I keep it very simple with food
M1: 2 scoops whey iso, 1 cup oatmeal, 1 banana
M2: 6-8 oz chicken, 2 cups white rice
M3: 6-8 oz chicken, 2 cups white rice
M4: Prepared meal from my sponsor Flex Pro meals, typically just chicken and rice
M5: 5 whole eggs, 1 cup oatmeal
During workout/cardio drink-- 12g bcaa, 6g eaas 8g glutamine, 2g taurine
Postworkout drink (after postworkout cardio)-- 50g whey iso, 5g creatine mono
Cycle...adjusted a few things, mainly do to what I have access to, funds etc
Weeks 1-10 2,500mg test cyp
Weeks 1-10 1,200mg eq
Weeks 1-10 4iu gh/day
Weeks 1-4 100mg anadrol preworkout on training days only
Weeks 1-10 0.25mg adex tues/thurs/sat
Weeks 11-20 2,500mg test cyp
Weeks 11-20 1,250mg mast enan
Weeks 11-20 4iu gh/day
Weeks 11-15 100mg anadrol preworkout on training days only
Weeks 11-20 0.25mg adex tues/thurs/sat
I competed 2008-2014..tore both quad tendons completely off the bone in 2015...stopped competing, was on hrt only until about a 10 months ago and I eventually got the bug again.
Anyways, this is copy/paste from my other thread "EXCITED TO BE BACK IN THE GAME" on the main boards.
I'll keep the log to this thread from now, thanks for following! I'm open to any questions
***UPDATE***
So I'm just about to start this little 20 week "phase" but did make a few tweaks to my cycle and wanted to include what my training / cardio will look like. Once again, this is more of a "body recomp"...to see what I can do with my physique again, 10 years post tearing both quad tendons.
I keep my training pretty simple. Generally, 5 exercises per body part, 3-4 sets per exercise, reps anywhere from 6-25. I push myself but not to total failure. Intensity techniques such as drop sets, supersets, rest-pause, are added based on how I feel that day.
Monday: Quads/Calves
Tuesday: Chest/Abs
Wednesday: Back
Thursday: Off
Friday: Hamstrings/Glutes/Calves
Saturday: Delts/Abs
Sunday: Arms
**start off at 30 minutes postworkout on training days...30 minutes fasted on my 1 off day from weights.
Meals look like this..I'm a huge eater and don't have to eat very much to stay big. I haven't been on a consistent meal plan in 3 or 4 years, just from being lazy and unmotivated. Once again, I keep it very simple with food
M1: 2 scoops whey iso, 1 cup oatmeal, 1 banana
M2: 6-8 oz chicken, 2 cups white rice
M3: 6-8 oz chicken, 2 cups white rice
M4: Prepared meal from my sponsor Flex Pro meals, typically just chicken and rice
M5: 5 whole eggs, 1 cup oatmeal
During workout/cardio drink-- 12g bcaa, 6g eaas 8g glutamine, 2g taurine
Postworkout drink (after postworkout cardio)-- 50g whey iso, 5g creatine mono
Cycle...adjusted a few things, mainly do to what I have access to, funds etc
Weeks 1-10 2,500mg test cyp
Weeks 1-10 1,200mg eq
Weeks 1-10 4iu gh/day
Weeks 1-4 100mg anadrol preworkout on training days only
Weeks 1-10 0.25mg adex tues/thurs/sat
Weeks 11-20 2,500mg test cyp
Weeks 11-20 1,250mg mast enan
Weeks 11-20 4iu gh/day
Weeks 11-15 100mg anadrol preworkout on training days only
Weeks 11-20 0.25mg adex tues/thurs/sat