Open for Critique please

[Hyper_Cell]

Hi Guys

Im looking for advice on my current diet and workout log, I am currently attempting a lean bulk

Cycle Experience 3 Cycles

Current Cycle
1-12 Test E
1-4 D-Bol 40mg
1-4 1ml Test Prop E0D

I currently weigh 193lbs straight off in the morning and am wanting to get bigger. I am thinking I am probably overtraining quite a bit but would love some info on my workout and diet as I want to switch it up having done this for approx 4 months

Back and Biceps

Weighted Pull Ups - 3 sets - Max
Lat Pull downs - 12/10/8 - 3 sets
Seated Row - 12/12/12 - 3 sets
One Arm Dumbell Row -12/10/8 -3 sets
Barbell Dealift - 10/8/6/4 - 4 sets

Seated Incline Hammer Curls - 20/16/12 - 3 sets
Seated Incline Alternate Curls- 20/16/12 - 3 sets
Machine Curl Negatives - 2 sets of 1 rep Neg - 16-18
Preacher Curl -14-14-7(stretch) -3 sets

Legs
Barbell Full Squat ATG - 10/8/6 - 3 sets
Front Barbell Squat - 10/8 -2 sets
Leg Press - 12/12/12 - 3 sets
Hack Squat - 12/10/8 - 3 sets
Leg Extension - 20/25 -2 sets

Lying Leg Curls - 12/10/8/6 - 4 sets

Seated Calf Raise - 16/14/12/10 - 4 sets
Standing Calf Raise - 24/22/20/18 - 4 sets

Shoulders
Dumbell Shoulder Press - 12/10/8/6 - 4 sets
Barbell Behind Neck Press - 12/10/8 - 3 sets
Seated Side Lateral Raise - 8/8/6 - 3 sets
Front Dumbell Raise - 20/16/12 - 3 sets
Front Barbell Press - 6/6/6 - 3 sets

Rear Barbell Shrug - 12/12 - 2 sets
Dumbell Shrug - 12/12/10/10 - 4 sets

Dumbell Wrist Curl - 12/10/8 - 3 sets
Overhand Preacher Curl - 12/10 - 2 sets

Chest & Abs
Barbell Bench Press - 12/10/8 - 3 sets
Dumbell Incline Press - 12/10/8/6 - 4 sets
Dumbell Flys -10/8/6 - 3 sets
Decline Smith Press - 12/12/12 -3 sets
Cable Crossovers - 12/10/8 - 3 sets

Sit Ups - 2 sets
Leg Raises - 2 sets
Lying Straight Leg Raises 2 sets

Triceps
Weighted Dips - 10/10/8/6 - 4 sets
EZ Curl overhead extension -12/10/8 - 3 sets
Close Grip Bench Press - 10/8/6 -3 sets
V pushdowns - 16/14/12 - 3 sets
Dumbell Behind Neck Extension - 10/8/6 - 3 sets
Close Arm Push ups - 15/15/15 Slow and controlled


Diet

7 egg whites egg whites + 1 scoop of protein
2 Pieces of wholemeal toast
1 x Glucosamine
2 x Fish oil
1 x Multi Vit
1 x Letro
2 x Liv-52
2 x D-Bol

1 Scoop of protein
5 Almonds
2-3 Oatcakes/rice cakes
Glass of Milk

Tin of Tuna
Sweet Potatoe


Salmon Fillet/Chicken Breast
Portion of Rice
Broccoli
2 x D-Bol

Post workout shake
2 sccops of Protein
1/4 Scoop of WMS
1 Bannana

1 scoop of Casein Before Bed
1 x Glucosamine
2 x Fish Oil

Look forward to everyones critique

 

[Hyper_Cell]

Forgot to add I am 5'10" and previously weighed in at 215-220 but was carrying excess fat. I had to stop weightlifting as I joined the military and dropped down to 11 stone, I have since left and have been training for 4 months and am hoping to get back what I have lost minus the flab

 

[Johnny Smiles]

IMO

in my opinion:
too much volume. you don't have to do that many sets.
dbol is un-needed

questions:
how many grams of protein you trying to get per meal?
how much testosterone are you gonna take?
why the dbol?
have you used dbol before?

-JS

 

[Elvia1023]

To individual to comment (plus in a rush) but you are grossly overtraining. I wouldn't be very pleased if I had done 2 cycles and weighed what you do at your height. You need consistency... minimal gaps in training.

Your grossly overtraining. 24 sets in your shoulder day... wow

Training is too individual but a good start would be 3 days per week (m/w/f). You need to half your sets and double your intensity. Compound movements. Look up training methods on here. Massive G mentions a good approach in Phil's thread this week.

My personal fav approach for mass building is to train each bodypart a few times per week but only do one working set each bodypart each day. So chest could be done in 10 mins. I may sometimes add in a second movement in the session but depending upon various factors that may be just 1 working set... usually 1 warm up and 1 working set to. Example being

Decline Presses
3 warm ups
1 set

Incline Flyes
1 warm up
1 set

You could do the same in the next workout for chest but I like to swop exercises. Key is very low volume but high intensity.

 

[Hyper_Cell]

I had some blue hearts left so I threw them to help kick off the cycle along with the short estered test

I am currently having 50g breakfast 25g meal 2, 25g meal 3, 50g meal 4, 50g PWO shake, 25g casein before bed

The actual cycle is 500mgs Test E per week

Yeah I have used D-Bol in one other previous bulking cycle

I usually would eat alot more than this but I seem to gain fat VERY easily and quickly

 

[Hyper_Cell]

To individual to comment (plus in a rush) but you are grossly overtraining. I wouldn't be very pleased if I had done 2 cycles and weighed what you do at your height. You need consistency... minimal gaps in training.

Your grossly overtraining. 24 sets in your shoulder day... wow

Training is too individual but a good start would be 3 days per week (m/w/f). You need to half your sets and double your intensity. Compound movements. Look up training methods on here. Massive G mentions a good approach in Phil's thread this week.

My personal fav approach for mass building is to train each bodypart a few times per week but only do one working set each bodypart each day. So chest could be done in 10 mins. I may sometimes add in a second movement in the session but depending upon various factors that may be just 1 working set... usually 1 warm up and 1 working set to. Example being

Decline Presses
3 warm ups
1 set

Incline Flyes
1 warm up
1 set

You could do the same in the next workout for chest but I like to swop exercises. Key is very low volume but high intensity.

Thanks for the feedback it is appreciated, I will take on board what you have said and see what everyone else says and try to come up with something new

I did state why I weigh so little but you probably missed it as you said you were rushing

I joined the Royal Marines and as you can imagine it involves alot of running, i dropped down to 11 stone which is why Im trying to build it back up

 

[Elvia1023]

Your not eating enough solid foods too. Just things like before bed sometimes have cottage cheese instead of a powder. Too individual really and everyone is different. Add in more good fats too... that will help with strength.

I personally love dbol. Although I am planning to stop using dbol and adrol for future cycles (various reasons). If you haven't tried it I would give it ago. 40mg for 4 weeks is plenty. I done see the need in the test p. Imo you shoudl either drop the dbol or test p and keep it simple. Like the above states how much test are you planning on using?

 

[Elvia1023]

Thanks for the feedback it is appreciated, I will take on board what you have said and see what everyone else says and try to come up with something new

I did state why I weigh so little but you probably missed it as you said you were rushing

I joined the Royal Marines and as you can imagine it involves alot of running, i dropped down to 11 stone which is why Im trying to build it back up

I understand. If I joined the Royal Marines I imagine I would quickly lose weight cos I know what your saying.... running and more running

I imagine you will gain weight very quickly cos your lower than your 'normal weight' now. Yeah less training and more solid foods with healthy fats and I imagine those changes would be a make a big difference. One last thing I would try and get abit more protein in for certain meals in the day (35-40g for example).

 

[Hyper_Cell]

Diet

7 egg whites egg whites + 1 scoop of protein
2 Pieces of wholemeal toast
Oatmeal

1 Scoop of protein
5 Almonds
2-3 Oatcakes/rice cakes
Glass of Milk

Tin of Tuna
Sweet Potatoe with slice of cheese
Scoop of Cottage cheese

Salmon Fillet/Chicken Breast
Portion of Rice/Quinoa
Broccoli
2 x D-Bol

Post workout shake
2 sccops of Protein
1/4 Scoop of WMS
1 Bannana

1 scoop of Casein Before Bed
Low Fat Fruit Yoghurt
Glass of Milk
5 almonds

I have amended my diet slightly, I will try to add cottage cheese throughout the day but last time I literally couldn't stomach it, it made me gag. I havn't tried it for a while so I may give it a go again

Back and Biceps

Weighted Pull Ups - 2 sets - Max
Lat Pull downs - 12/10/ - 2 sets
Seated Row - 12/12 - 2 sets
One Arm Dumbell Row -12/10/8 -2 sets
Barbell Dealift - 10/8/6 - 3 sets

Seated Incline Hammer Curls - 20/16/12 - 3 sets
21's -2 sets
Preacher Curl Dumbell -14-14 -2 sets

Legs
Barbell Full Squat ATG - 10/8/6 - 3 sets
Front Barbell Squat - 10/8 -2 sets
Leg Press - 12/12 - 2 sets
Hack Squat - 12/10/8 - 2 sets
Leg Extension - 20/25 -2 sets

Lying Leg Curls - 12/10/8/6 - 4 sets

Seated Calf Raise - 16/14/12 - 3 sets
Standing Calf Raise - 24/22/20/18 - 4 sets

Shoulders
Dumbell Shoulder Press - 12/10/8 - 3 sets
Barbell Behind Neck Press - 10/8 - 2 sets
Seated Side Lateral Raise - 8 - 1 sets
Front Dumbell Raise - 12 - 1 sets
Front Barbell Press - 6/6 - 2 sets

Rear Barbell Shrug - 12/12 - 2 sets
Dumbell Shrug - 12/12/10 - 3 sets

Dumbell Wrist Curl - 12/10/8 - 3 sets
Overhand Preacher Curl - 12/10 - 2 sets

Chest & Abs
Barbell Bench Press - 12/10/8 - 3 sets
Dumbell Incline Press - 8/6 - 2 sets
Dumbell Flys -10/8 - 2 sets
Decline Smith Press - 12 -1 set
Cable Crossovers - 12/10 - 2 sets

Sit Ups - 2 sets
Leg Raises - 2 sets
Lying Straight Leg Raises 2 sets

Triceps
Weighted Dips - 10/8/6 - 3 sets
EZ Curl overhead extension -10/8 - 2 sets
Close Grip Bench Press - 10 -1 sets
V pushdowns - 14/12 - 2 sets
Close Arm Push ups - 15/15/15 Slow and controlled


I have also changed my workout schedule still doing the same excercises to hit all parts of the muscle group but reduced the number of sets after the first working set to 2, could I even reduce it to one all out working set?

Look forward to your help

 

[Hyper_Cell]

I have also dropped the prop for my final week and am using the d-bol now

 

[hawkmoon]

Cut the number of exercises in 1/2 ... two should be enough. Alternate exercise, I.E. A1, B1, A2, B2, etc.
Raise our protein by eating beef, chicken, fish, and eggs.

 

[oldfella]

Cut the number of exercises in 1/2 ... two should be enough. Alternate exercise, I.E. A1, B1, A2, B2, etc.
Raise our protein by eating beef, chicken, fish, and eggs.

YES,
What he said!!

 

[Johnny Smiles]

good plan.

Cut the number of exercises in 1/2 ... two should be enough. Alternate exercise, I.E. A1, B1, A2, B2, etc.
Raise our protein by eating beef, chicken, fish, and eggs.

great info Hawkmoon.
and i will add you do't have to "hit the muscle from all angles" if you go heavy on some basic compound exercises your msucles will recruit the fibers to get it done. youyr shape is largely determined by your structure.
when i threw out all the little exercises that are supposed to target certain areas of the muscle i was a liitle afraid at first but soon realized it didn't matter at all. but, Hawkmoons advice is spot on regardless.
-JS

 

[Hyper_Cell]

great info Hawkmoon.
and i will add you do't have to "hit the muscle from all angles" if you go heavy on some basic compound exercises your msucles will recruit the fibers to get it done. youyr shape is largely determined by your structure.
when i threw out all the little exercises that are supposed to target certain areas of the muscle i was a liitle afraid at first but soon realized it didn't matter at all. but, Hawkmoons advice is spot on regardless.
-JS

Thanks for the help bro

Thats what I am afraid of, missing the smaller parts of muscles but you have explained it pretty well. Im trying to regain everything I learnt before my lay off and its all coming back

Thanks for the help guys

I will try to stick to 2 basic movements and will post up changes

 

[tkav1980]

Training

Chest/ back
Decline BP -2 work sets I personally like higher rep ranges here 15 - 20
(can alternate dips here)
Weighted wide grip pullups - 2 work sets
Dead lifts - 2 work sets

Legs
standing calf raises - 2 work sets i like 20+ reps here
leg curl (lying or seated)- 2 work sets
Squats - 1 work set, 20 rep set. ( i believe in widowmakers for leg growth)

Shoulders, bi's tri's

1 arm lateral raises - 2 work sets, 20-25 reps here
dumbell spider curls- 2 work sets, 20-30 reps here
CGBP - 2 work sets. 15-20 reps here
These rep ranges are personal preferance, I feel that it allows more room for progression on a week to week basis before you plateau, the key is progressing in weight.
All work sets except for squats and deadlifts should be taken to total failure. On the second set drop the weight by 25% and go to total failure again. each week weight must be added to the bar, no exceptions.

This way you can train in an ABA/BAB fashion, using higher frequency, with the lowered volume and still recover and grow. traiing is mon, wed, fri.


Diet, I think the goal here is going to be macros, Pick a macronutrient ratio and stick with that for every meal. Dont vary thruout the day. This will make it easier to adjust your diet depending on results. start with 40G protien per meal, 17G healthy fats, 40G complex carbs. Get these macro's from foods you grew up eating, if you ate lots of beef as a kid eat lots of beef now, if you ate lots of potatoes eat them now as well. Think about this carefully and propose a diet plan for critique.

The basic idea here is structure. you pick a framework, a plan, and work that plan. When results stop, you get a new plan.

 

[Hyper_Cell]

Here is my updated version of what I have planned

Anymore I excercises sets I can switch up? I think I may still be going overboard on the triceps however they are my lagging bodypart along with my biceps


Back and Biceps
Pull Ups - 1 set - Used to stretch out Back
Lat Pull downs - 12/10/8 - 3 sets
Barbell Dealift - 10/8/6/4 - 4 sets

Seated Incline Hammer Curls - 20/16/12 - 3 sets
21's - 21/21 - 2 sets

Legs
Barbell Full Squat ATG - 10/8/6 - 3 sets
Hack Squat - 12/10/8 - 3 sets
Leg Extension - 25 - 1 sets

Lying Leg Curls - 10/8/6 - 3 sets

Seated Calf Raise - 16/14/12/10 - 4 sets

Shoulders
Dumbell Shoulder Press - 12/10/8/6 - 4 sets
Barbell Behind Neck Press - 12/10/8 - 3 sets

Behind the neck Barbell Shrug - 12/12 - 2 sets
Dumbell Shrug - 12/12/10 - 3 sets

Dumbell Wrist Curl - 12/10/8 - 3 sets
Preacher Curl - 12/10 - 2 sets

Chest & Abs
Barbell Bench Press - 10/8/6 - 3 sets
Dumbell Incline Press - 10/8/6 - 3 sets
Cable Crossovers - 12/10 - 2 sets

Sit Ups - 30/30
Leg Raises - 25/25
Lying Straight Leg Raises 12/12

Triceps
Weighted Dips - 10/10/8/6 - 4 sets
EZ Curl overhead extension -10/8 - 2 sets
Close Grip Bench Press - 10 - 1 sets
V pushdowns - 16/14/12 - 3 sets

 

[Hyper_Cell]

Chest/ back
Decline BP -2 work sets
(can alternate dips here)
Weighted wide grip pullups - 2 work sets
Dead lifts - 2 work sets

Legs
standing calf raises - 2 work sets
leg curl (lying or seated)- 2 work sets
Squats - 1 work set, 20 rep set. ( i believe in widowmakers for leg growth)

Shoulders, bi's tri's

1 arm lateral raises - 2 work sets
dumbell spider curls- 2 work sets
CGBP - 2 work sets.

All work sets except for squats and deadlifts should be taken to total failure. On the second set drop the weight by 25% and go to total failure again. each week weight must be added to the bar, no exceptions.

This way you can train in an ABA/BAB fashion, using higher frequency, with the lowered volume and still recover and grow. traiing is mon, wed, fri.


Diet, I think the goal here is going to be macros, Pick a macronutrient ratio and stick with that for every meal. Dont vary thruout the day. This will make it easier to adjust your diet depending on results. start with 40G protien per meal, 17G healthy fats, 40G complex carbs. Get these macro's from foods you grew up eating, if you ate lots of beef as a kid eat lots of beef now, if you ate lots of potatoes eat them now as well. Think about this carefully and propose a diet plan for critique.

The basic idea here is structure. you pick a framework, a plan, and work that plan. When results stop, you get a new plan.

Thanks for the advice. Is it not possible to hit a bodypart hard 5 days per week as long as its quick and allow for adequate rest, I realise if natural this wouldn't be the best idea but with a good diet and AAS is it possible or is it better to stick with less?

 

[hawkmoon]

Here is my updated version of what I have planned

Anymore I excercises sets I can switch up? I think I may still be going overboard on the triceps however they are my lagging bodypart along with my biceps


Back and Biceps
Pull Ups - 1 set - Used to stretch out Back
Lat Pull downs - 12/10/8 - 3 sets
Barbell Dealift - 10/8/6/4 - 4 sets

Seated Incline Hammer Curls - 20/16/12 - 3 sets
21's - 21/21 - 2 sets

Legs
Barbell Full Squat ATG - 10/8/6 - 3 sets
Hack Squat - 12/10/8 - 3 sets
Leg Extension - 25 - 1 sets

Lying Leg Curls - 10/8/6 - 3 sets

Seated Calf Raise - 16/14/12/10 - 4 sets

Shoulders
Dumbell Shoulder Press - 12/10/8/6 - 4 sets
Barbell Behind Neck Press - 12/10/8 - 3 sets

Behind the neck Barbell Shrug - 12/12 - 2 sets
Dumbell Shrug - 12/12/10 - 3 sets

Dumbell Wrist Curl - 12/10/8 - 3 sets
Preacher Curl - 12/10 - 2 sets

Chest & Abs
Barbell Bench Press - 10/8/6 - 3 sets
Dumbell Incline Press - 10/8/6 - 3 sets
Cable Crossovers - 12/10 - 2 sets

Sit Ups - 30/30
Leg Raises - 25/25
Lying Straight Leg Raises 12/12

Triceps
Weighted Dips - 10/10/8/6 - 4 sets
EZ Curl overhead extension -10/8 - 2 sets
Close Grip Bench Press - 10 - 1 sets
V pushdowns - 16/14/12 - 3 sets

I hear you on the lagging triceps issue, but more exercises is not the key.
Try this:
Alternate close bench and reverse bench. Only come down far enough that your elbows are at your sides, explode back up but do not lock out.
3 warm up sets, one heavy set. You will grow.

I understand you want to do lots of exercises. That's what we are all taught, and I myself did it for 20+ years. But here I am at 40, with one exercise and one working set per muscle and I am the best I may have ever been.

 

[tkav1980]

Thanks for the advice. Is it not possible to hit a bodypart hard 5 days per week as long as its quick and allow for adequate rest, I realise if natural this wouldn't be the best idea but with a good diet and AAS is it possible or is it better to stick with less?

My reasoning is quite simple. less is more. less sets more frequency. this way your training each muscle 2 times every 8 days. and the days your not training your feeding your muscles with what they need to build.

There needs to be a careful balance between training volume, frequency, and active rest for optimal growth. To date i only know of 2 people who have solved this problem perfectly, Dante and Phil Hernon. however back to the point. Your goal with a program lieke this is to get in, beat the everliving shit out of yourself with only a few sets get out and feed. all you need to do is trigger a growth response in the muscles and go eat. this can be done with just a few heavy ass sets. The lack of volume allows you to recover more quickly and retrain that muscle. there is no point in training if you havent recovered. Even with the addition of AAS this needs to be taken into consideration. give it a shot for a month and see for yourself.


Lagging triceps, i agree with hawkmoon, CGBP and Reverse grip BP, the more weight you can hit a muscle with the more it will grow. these exercises let you get into a power groove wnd move alot of weight.

 

[Hyper_Cell]

Thanks for the responses you two

I have taken on what both have said and am going to get in and get out. Trigger a growth response and dial my diet in to grow.

I will be doing weighted dips plus CG bench and Reverse Bench for triceps and thats it. 3 heavy movements