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blackhole2
Banned
- Joined
- Dec 13, 2007
- Messages
- 0
I am 37 yo 5'11" 195 12%bf lifting for about 10y.
Right now I am playing sports 4 nights a week (this is my last volleyball season).
My shoulder is almost ready to take the pounding in the gym and court again and I am trying to devise a long term plan Last year for the 1st time I did it and worked great.
The goal is to keep relatively lean and add muscle mass, them at the end of my season and during summer do a cycle and lean down.
November: 2 weeks of transition from inactivity to working out again.
4x week full body push/pull
December: 5X5 program 4X a week to increase strength (Bill Starr program)
January until end of March:
2X6 week periods of high volume training
I intend to do mon - chest/back tue - shoulders and arms rest and repeat, the legs on Saturday
Last year I did it and the results where really good, I arrive and do 10 sets total the 2 in the beginning are for warm up, the rest in minimal and the load not too heavy to not fry my CNS.
First 6 week cycle I do straight sets them in the 2nd cycle I do super sets with a bit more resting time.
I use only one exercise each back/chest work out but never repeat them.
April (deloading): 4 weeks of lower intensity training to recover in order to restart the cycle
May : 5X5 increase strength in order to be able to push harder during next phase
June until end of August: German Volume (from Charles Poliquin book) training plus 250mg test plus cutting diet.
What are you thoughts about this?
I have tried all these systems and had good results.
About AAS: I used Var before and liked it, got good results at 60mg but contrary to what a bunch of people say some of my gains where lost due to lack of PCT.
This time is going to be different. I will use pharmaceutical grade test, anciliaries and PCT, plus will do blood work beginning and end.
Thanks for your time now you can start slashing me as I want to look/feel great.
Diet?
Time to be more strict: writing a diary and planing right now I eat well, my diet is a few steps from great!
Right now I am playing sports 4 nights a week (this is my last volleyball season).
My shoulder is almost ready to take the pounding in the gym and court again and I am trying to devise a long term plan Last year for the 1st time I did it and worked great.
The goal is to keep relatively lean and add muscle mass, them at the end of my season and during summer do a cycle and lean down.
November: 2 weeks of transition from inactivity to working out again.
4x week full body push/pull
December: 5X5 program 4X a week to increase strength (Bill Starr program)
January until end of March:
2X6 week periods of high volume training
I intend to do mon - chest/back tue - shoulders and arms rest and repeat, the legs on Saturday
Last year I did it and the results where really good, I arrive and do 10 sets total the 2 in the beginning are for warm up, the rest in minimal and the load not too heavy to not fry my CNS.
First 6 week cycle I do straight sets them in the 2nd cycle I do super sets with a bit more resting time.
I use only one exercise each back/chest work out but never repeat them.
April (deloading): 4 weeks of lower intensity training to recover in order to restart the cycle
May : 5X5 increase strength in order to be able to push harder during next phase
June until end of August: German Volume (from Charles Poliquin book) training plus 250mg test plus cutting diet.
What are you thoughts about this?
I have tried all these systems and had good results.
About AAS: I used Var before and liked it, got good results at 60mg but contrary to what a bunch of people say some of my gains where lost due to lack of PCT.
This time is going to be different. I will use pharmaceutical grade test, anciliaries and PCT, plus will do blood work beginning and end.
Thanks for your time now you can start slashing me as I want to look/feel great.
Diet?
Time to be more strict: writing a diary and planing right now I eat well, my diet is a few steps from great!
