Time to get things back online!
I'm planning a simple no BS routine for the next however-long-it-works. I've blown up recently and NOT in a good way...up to probably 20% bf and 200lb. this morning. Was last on stage (first and only time so far) natty @ 154lb. and not as lean as I wanted.
For whatever reason, I've always been wary of going over 200lb. I've gotten over the freak-out factor of hitting 200 for the first time ever (@5'8") and want to make it a more muscular 200...or just trim back down. I need to make up my mind pretty quick here. Advice/constructive criticism welcome!
I do have to mention that since beginning TRT (75mg 2x/wk Test Cyp) I've been holding more water, BUT that's NOT where the majority of my extra weight has come from.
If the numbers are correct, I'd like to go down to about 176 and be a nice 7% (up two weight classes) for this summer followed by a "lean growth" I'm planning to take the year off and hit the stage again in 2016.
The routine is simple - based on Big A's beginner/intermediate program. I've outlined it below...basically a copy/paste from his original post. I've changed a few of the exercises based on what I know works for me and will swap out as needed. 3-day split, each body part 1x/week, one working set per exercise, two exercises per part trained.
Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Military press - 1 warm-up, 1 work set
* Lateral DB flyes - 1 work set
* Rear delt DB Raise - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* EZ-Bar Skull Crushers - 1 work-set
Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Alternating Lunges - work set
* Standing calf raise - work set
Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* EZ Preacher Curls - warm up, work set
* DB Hammer curl - work set
AM fasted cardio 3-4x per week
So, to sum up starting stats:
35 y/o 91kg 5'8"
Supps: Test C 150mg/wk, 500IU HCG day before T shot, Aromasin 6.25mg EOD (as needed)
daily multi, curcumin, gugglesterones, ALC, green tea extract, b-12 - methylcobalamine, B-complex, fish oil, creatine
Daily Dietary Goals: ~3300C/day
1-1.5 gallons water
>300g protein
<300g carbs
<100g fat
Carbs will be consumed around training times
Coffee or green tea pre w/o
macros will be adjusted based on progress or lack thereof.
I'll keep my main log over at IM (gsop_3) but will update here as often as I can.
I'm planning a simple no BS routine for the next however-long-it-works. I've blown up recently and NOT in a good way...up to probably 20% bf and 200lb. this morning. Was last on stage (first and only time so far) natty @ 154lb. and not as lean as I wanted.
For whatever reason, I've always been wary of going over 200lb. I've gotten over the freak-out factor of hitting 200 for the first time ever (@5'8") and want to make it a more muscular 200...or just trim back down. I need to make up my mind pretty quick here. Advice/constructive criticism welcome!
I do have to mention that since beginning TRT (75mg 2x/wk Test Cyp) I've been holding more water, BUT that's NOT where the majority of my extra weight has come from.
If the numbers are correct, I'd like to go down to about 176 and be a nice 7% (up two weight classes) for this summer followed by a "lean growth" I'm planning to take the year off and hit the stage again in 2016.
The routine is simple - based on Big A's beginner/intermediate program. I've outlined it below...basically a copy/paste from his original post. I've changed a few of the exercises based on what I know works for me and will swap out as needed. 3-day split, each body part 1x/week, one working set per exercise, two exercises per part trained.
Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Military press - 1 warm-up, 1 work set
* Lateral DB flyes - 1 work set
* Rear delt DB Raise - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* EZ-Bar Skull Crushers - 1 work-set
Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Alternating Lunges - work set
* Standing calf raise - work set
Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* EZ Preacher Curls - warm up, work set
* DB Hammer curl - work set
AM fasted cardio 3-4x per week
So, to sum up starting stats:
35 y/o 91kg 5'8"
Supps: Test C 150mg/wk, 500IU HCG day before T shot, Aromasin 6.25mg EOD (as needed)
daily multi, curcumin, gugglesterones, ALC, green tea extract, b-12 - methylcobalamine, B-complex, fish oil, creatine
Daily Dietary Goals: ~3300C/day
1-1.5 gallons water
>300g protein
<300g carbs
<100g fat
Carbs will be consumed around training times
Coffee or green tea pre w/o
macros will be adjusted based on progress or lack thereof.
I'll keep my main log over at IM (gsop_3) but will update here as often as I can.