16 weeks cycle planning...

[sammarbella]

Hi,

Please feel free to critic.
Advices are welcome if they are not BS! :p
It's only a planning.;)

1-8 Test E 500/W
1-8 EQ 400/W
1-2 DBOL 20 ED Before workout
3-4 DBOL 30 ED (Split dose 20/10)Before workout/12 hours apart
5-6 DBOL 40 ED (Split dose 20/10/10) BWO/6 hours apart/before bedtime
7-8 DBOL 50 ED (Split dose 20/10/10/10)BWO/4 HA/4 HA/before bedtime
9-16 Tren A 50 ED
9-16 Test P 50 ED
9-16 Masteron (P) 50 ED
1-16-and beyond 2 I.U.x2 HGH (PWO/Bedtime)
1-16 Clen ramp to 240 mcgs/day


T3 (weeks):

1-8 25 mcgs
9 50 mcgs
10 75 mgs
11-13 100 mcgs
14 75 mcgs
15 50 mcgs
16 25 mcgs

PCT and beyond 12.5 mcgs while on HGH???

PCT

17 Clomid 100 ED Nolva 40 ED
18 Clomid 50 ED Nolva 30 ED
19 Clomid 50 ED Nolva 20 ED
20 Nolva 20 ED

17-20 Clen down to 40 mcgs before workout


Proscar(finasteride) 1.25 mg ED (stops on week 17...)
Exemestane 25 E2D (ED if needed...) (stops on week 17...)
Bromocriptine 25 mg E2D (stops on week 19...)
Every 4th day 500 I.U HCG (2x Week???)

Multivitamins 1xD, complex B 3xD, flaxseed, primrose, silmarin, ect------

Training protocol:

Cardio

This time i will add some cardio: 30 min. first thing in the morning/30 min. before bedtime of power walking in treadmill at 5% inclination.

Workout

I will add some varity this time also, i will drop the 2 daily sessions (makes time for cardio and add recovery time...).

Mo/Tu/We: High intensity, low volume
Th/Fr/Sa: Low intensity, high volume
Sunday: Rest (not for cardio...)

Diet:

High protein, low carb , low fats (only flaxseed oil, primrose and pure olive (extra virgin))

As cycle progress i will cut the few carbs i ingest in favor of protein and cut calories also.

Weight and mirror will determine the adjustements but my main objective is to cut a huge amount of LARD and add some lean mass...if this is possible at the same time! :cool:

The diet will be a variation of the diet from Big A on Promuscle:

http://www.professionalmuscle.com/forums/showthread.php?t=1157

Thanks Big A sure i will enjoy it!

P.S.: No.This is not my first cycle...or second...or third,ect... so don't ask it. :D

[CAyoungSTUD88]

Hi,

Please feel free to critic.
Advices are welcome if they are not BS! :p
It's only a planning.;)

1-8 Test E 500/W
1-8 EQ 400/W
1-2 DBOL 20 ED Before workout
3-4 DBOL 30 ED (Split dose 20/10)Before workout/12 hours apart
5-6 DBOL 40 ED (Split dose 20/10/10) BWO/6 hours apart/before bedtime
7-8 DBOL 50 ED (Split dose 20/10/10/10)BWO/4 HA/4 HA/before bedtime
9-16 Tren A 50 ED
9-16 Test P 50 ED
9-16 Masteron (P) 50 ED
1-16-and beyond 2 I.U.x2 HGH (PWO/Bedtime)
1-16 Clen ramp to 240 mcgs/day


T3 (weeks):

1-8 25 mcgs
9 50 mcgs
10 75 mgs
11-13 100 mcgs
14 75 mcgs
15 50 mcgs
16 25 mcgs

PCT and beyond 12.5 mcgs while on HGH???

PCT

17 Clomid 100 ED Nolva 40 ED
18 Clomid 50 ED Nolva 30 ED
19 Clomid 50 ED Nolva 20 ED
20 Nolva 20 ED

17-20 Clen down to 40 mcgs before workout


Proscar(finasteride) 1.25 mg ED (stops on week 17...)
Exemestane 25 E2D (ED if needed...) (stops on week 17...)
Bromocriptine 25 mg E2D (stops on week 19...)
Every 4th day 500 I.U HCG (2x Week???)

Multivitamins 1xD, complex B 3xD, flaxseed, primrose, silmarin, ect------

Training protocol:

Cardio

This time i will add some cardio: 30 min. first thing in the morning/30 min. before bedtime of power walking in treadmill at 5% inclination.

Workout

I will add some varity this time also, i will drop the 2 daily sessions (makes time for cardio and add recovery time...).

Mo/Tu/We: High intensity, low volume
Th/Fr/Sa: Low intensity, high volume
Sunday: Rest (not for cardio...)

Diet:

High protein, low carb , low fats (only flaxseed oil, primrose and pure olive (extra virgin))

As cycle progress i will cut the few carbs i ingest in favor of protein and cut calories also.

Weight and mirror will determine the adjustements but my main objective is to cut a huge amount of LARD and add some lean mass...if this is possible at the same time! :cool:

The diet will be a variation of the diet from Big A on Promuscle:

http://www.professionalmuscle.com/forums/showthread.php?t=1157

Thanks Big A sure i will enjoy it!

P.S.: No.This is not my first cycle...or second...or third,ect... so don't ask it. :D

Wow man u must have 1 hell of a liver.........................and 1 shitty thyroid

[bod1ggity]

Hi,

Please feel free to critic.
Advices are welcome if they are not BS! :p
It's only a planning.;)

1-8 Test E 500/W
1-8 EQ 400/W
1-2 DBOL 20 ED Before workout
3-4 DBOL 30 ED (Split dose 20/10)Before workout/12 hours apart
5-6 DBOL 40 ED (Split dose 20/10/10) BWO/6 hours apart/before bedtime
7-8 DBOL 50 ED (Split dose 20/10/10/10)BWO/4 HA/4 HA/before bedtime
9-16 Tren A 50 ED
9-16 Test P 50 ED
9-16 Masteron (P) 50 ED
1-16-and beyond 2 I.U.x2 HGH (PWO/Bedtime)
1-16 Clen ramp to 240 mcgs/day

I would only run the Dbol for 6 weeks at an even 50mg/ed, the up taper and extended weeks seems pretty pointless.

I would run the Test P, Tren A and Masteron at 100mg/eod from weeks 9-14... you will maintain steady blood levels and cut your injections in half

Clen 2wks on 2 wks off starting 8 and running through pct.and I wouldnt go up to 240mcg/ed, I would keep at 120mcg/ed, more than that seems pretty pointless

T3 (weeks):

1-8 25 mcgs
9 50 mcgs
10 75 mgs
11-13 100 mcgs
14 75 mcgs
15 50 mcgs
16 25 mcgs

T3 is not a play toy, and I seriously believe that if you run it this way you will most likely become thyroid medication dependent (hypothyroidism), that is way to much T3, the longest I would ever run T3 is 6 weeks. I would run it from week 8-14 with the prop, tren and clenbuterol

PCT and beyond 12.5 mcgs while on HGH???

PCT

17 Clomid 100 ED Nolva 40 ED
18 Clomid 50 ED Nolva 30 ED
19 Clomid 50 ED Nolva 20 ED
20 Nolva 20 ED

This is on point

17-20 Clen down to 40 mcgs before workout

already answered above


Proscar(finasteride) 1.25 mg ED (stops on week 17...)
Exemestane 25 E2D (ED if needed...) (stops on week 17...)
Bromocriptine 25 mg E2D (stops on week 19...)
Every 4th day 500 I.U HCG (2x Week???)

Multivitamins 1xD, complex B 3xD, flaxseed, primrose, silmarin, ect------

Instead of flaxseed use fishoil since Flaxseed gets broken down by your system and very little is absorbed. I also dont see any real good liver protectant on here I would recommend picking up some Liv-52's, Milk thistle and/or Synthetek liver protectant

Training protocol:

Cardio

This time i will add some cardio: 30 min. first thing in the morning/30 min. before bedtime of power walking in treadmill at 5% inclination.

Cardio before bedtime will make it hard to sleep and with a cycle like this your gonna need all the sleep you can get, I would recommend 30mins in the morning and about 6-10 before you workout to get the blood moving. If you feel you need more cardio I would get it out in the morning

Workout

I will add some varity this time also, i will drop the 2 daily sessions (makes time for cardio and add recovery time...).

Mo/Tu/We: High intensity, low volume
Th/Fr/Sa: Low intensity, high volume
Sunday: Rest (not for cardio...)

I would start off with power-lifting and overtraining concepts of lifting really heavy for the first 8-10 weeks of this cycle to put on size and would up the cardio and reps as according for the "cutting" part of it and I would give yourself more than one day for recovery

Diet:

High protein, low carb , low fats (only flaxseed oil, primrose and pure olive (extra virgin))

For the first 8-10 weeks I would keep some really good complex carbs in there to bulk up (nothing beats a big bowl of steel cut oats in the morning) and a sweet potato after a workout never hurt anyone. I dont think that you need low fats either, just "good fats" and as I recommended above your better off with fish oil than flaxseet, extra virgin olive oil makes for a good salad dressing

As cycle progress i will cut the few carbs i ingest in favor of protein and cut calories also.

Carb depletion works great, I would recommend wating until week 9 to start depleteing however, replacing carbs with good fats is the first step and then weening down the fats

Weight and mirror will determine the adjustements but my main objective is to cut a huge amount of LARD and add some lean mass...if this is possible at the same time! :cool:

Dont use the "mirror" since you see yourself every day, I recommend taking weekly picture from the same angle and location so you can monitor your progress weekly... as for daily, weigh yourself after your morning piss on an empty stomach to get your dry weight and keep a weight graph so you can monitor your gains/losses and fluctuation of weight

The diet will be a variation of the diet from Big A on Promuscle:

http://www.professionalmuscle.com/forums/showthread.php?t=1157

Thanks Big A sure i will enjoy it!

P.S.: No.This is not my first cycle...or second...or third,ect... so don't ask it. :D

Answers are above in red

[ironworker184]

Great advice bod. Personally i've never really tried running a cycly both ways. Bulking in the beginning then switching to cut for the second half. I've ran tren just to help clean up towards the end of a bulk cycle, but nothing like this.

[bod1ggity]

Great advice bod. Personally i've never really tried running a cycly both ways. Bulking in the beginning then switching to cut for the second half. I've ran tren just to help clean up towards the end of a bulk cycle, but nothing like this.
to be honest I would run a 6 week freak bulk cycle and then a 4 week cut and be done with it all in about 12 weeks... I dont like running cycles much longer than that.

[ranger235]

[QUOTE=ironworker184;62868]Great advice bod./QUOTE]

Bump that - DAMN pretty how ya cleaned this up bod. Agree with all the changes ya made here - especially the T3. Makes for an interesting cycle too. Be cool to see what the results are, sam!

[sammarbella]

Hi,

First of all thanks for your good advices bod1ggity. :)


I would only run the Dbol for 6 weeks at an even 50mg/ed, the up taper and extended weeks seems pretty pointless.

You are right up taper for DBOL is a kid aproach...:p
If the bloat comes i'll up exemestane and/or add some nolva.
I'll check liver values on week 6 if they are too high i will cut DBOL at this point if not i'll do the full 8 weeks.


I would run the Test P, Tren A and Masteron at 100mg/eod from weeks 9-14... you will maintain steady blood levels and cut your injections in half

Good point for pin save...and site injection rest.

Do you think that only 6 weeks of Tren A/test P/Masteron P are enough to hardening the mass from first part of this cycle?


Clen 2wks on 2 wks off starting 8 and running through pct.and I wouldnt go up to 240mcg/ed, I would keep at 120mcg/ed, more than that seems pretty pointless


Hummm, the clen reaction is very personal; i know some guys how has tremors and heart disturb with only 40 mcgs per day!

The 2weeks on /off doesn't works well for me.

My own reaction is a different story, i can tolerate well up to 200 mcgs without troubles, 240 will not be a fool dose...at least for me.

Of course i use a full week of ketotifen each 4th week on clen to "reactive" these lazy beta-2 receptors...

I'll follow your advice and lower the Clen dosage when on T3 and up again when T3 will be at 12,5 mcgs.

Good point about PCT and Clen but i want to try a different approach in this PCT: HGH/SLIN and PEG-MGF with a low T3 dose.(no IGF-1LR3 this time, i used it 3 times in a year...)

What do you think about it?


T3 is not a play toy, and I seriously believe that if you run it this way you will most likely become thyroid medication dependent (hypothyroidism), that is way to much T3, the longest I would ever run T3 is 6 weeks. I would run it from week 8-14 with the prop, tren and clenbuterol


Ya T3 could be dangerous but...It'll be any difference in the suppresive effect on thyroid gland from 6 to 10 or 12 weeks on?

I also ear those stories about life-dependant T3 guys...but never see it on studies/true life.

Don't think so but just in case i will cut the T3 ramp up and down to the Tren/test/masteron weeks....just in case. :)


Instead of flaxseed use fishoil since Flaxseed gets broken down by your system and very little is absorbed. I also dont see any real good liver protectant on here I would recommend picking up some Liv-52's, Milk thistle and/or Synthetek liver protectant


That's new for me!I didn't know the problem with flaxseed oil!

Sorry it was a tipo (silmarin instead of "Silymarin") Silymarin=Milk thistle=Legalon(pharmacy drug).


Cardio before bedtime will make it hard to sleep and with a cycle like this your gonna need all the sleep you can get, I would recommend 30mins in the morning and about 6-10 before you workout to get the blood moving. If you feel you need more cardio I would get it out in the morning


Well, this point is very dificult...Take a look at my expected daily schedule:

18:00
Wake up- Cardio first session:30 min. treadmill
18:30
Breakfast-8 egg whites, 75 gr oats, wpi shake (30 gr)
20:30
Pre-workout meal-75 gr maltodextrin, 1 apple
21:00
Workout
23:00
Meal 3-75 gr basmati (white rice), 1 apple, WPI shake (60 gr)
00:00
Start job (0% phisical/mental job i must admit :D )
01:00
Meal 4-250 gr chicken, salad (olive oil,vinegar), WPI shake (30 gr)
03:00
Meal 5-75 gr bread, WPI shake (60 gr)
05:00
Meal 6-250 gr chiken, 100 gr cornsalad(Valerianella locusta)(olive oil,vinegar)WPI shake(30 gr)
07:00
Meal 7-Fish high in omega 3 (salmon/tuna steak), brocolli (olive oil,vinegar), WPI shake(30 gr)
08:00
Finish boring job
08:15
Cardio second session:30 min. treadmill
09:00
Bedtime

In my area there are no 24 hours gyms (neither 7/7 days gyms...) so i must adapt to their open hours: 09:30- 23:00 and i must adapt my strange schedule (night job) to them.

This cause the problem of TOO NEAR cardio 1 session to workout (only 2 and a half hour) and the morning 2nd cardio session (in fact night for me).

Last summer cycle i droped weight TOO FAST with a litlle cut in calories (no cardio at all!, 2 workouts perd day...) so this time i'll stay on medium/high calories and cut weight via cardio/T3.

I can start with only one cardio session per day of course but i can't adjust it better to my schedule than i do right now.

I can't imagine how to solve this problem, any idea?

The only advantages i have are that my job is at 5 min from my house, same for my gym and i have a treadmill in my living room in front of a TV Set.

Last summer's cycle i did 2 workouts per day 5 days per week and only 6 hours for sleep.

From 09:00 to 18:00 i have 9 hours to sleep, it's enough for me specially with the help of EQ... i know that it improves a LOT my recovery capacities.


I would start off with power-lifting and overtraining concepts of lifting really heavy for the first 8-10 weeks of this cycle to put on size and would up the cardio and reps as according for the "cutting" part of it and I would give yourself more than one day for recovery


I must agree you are right in this point also...there is no space for overtraining in the first part of the cycle when recovery is highly improved by EQ/DBOL , so HARD work must be performed.

I'll let the suspersets training for the second part of the cycle, the only black point is the Tren A negative effect on cardio capacities but that's life nothing is perfect.


For the first 8-10 weeks I would keep some really good complex carbs in there to bulk up (nothing beats a big bowl of steel cut oats in the morning) and a sweet potato after a workout never hurt anyone. I dont think that you need low fats either, just "good fats" and as I recommended above your better off with fish oil than flaxseet, extra virgin olive oil makes for a good salad dressing


I agree 100% with good carbs and healthy fats.

As endo/meso my capacity to put weight on (and fat) is high so i must do a diet with a little calories more than maintenance to prevent excessive fat depot (around 500 calories more even on gear...).


Dont use the "mirror" since you see yourself every day, I recommend taking weekly picture from the same angle and location so you can monitor your progress weekly... as for daily, weigh yourself after your morning piss on an empty stomach to get your dry weight and keep a weight graph so you can monitor your gains/losses and fluctuation of weight

Good advice,your aproach is better than mine.

I'll do the weekly shots and monitor the weight.

Best regards,

Sam

[sammarbella]

BUMP for bod1ggity reply. :rolleyes:

[bod1ggity]

BUMP for bod1ggity reply. :rolleyes:
Bro, I just read it... ill get back to you, its freakin late, just got done with the GF and im freakin sweaty and worn out (and very relaxed)... time for a shower and a good nap... ill respond tommorow when im at work... I promise

[Tyrone]

Bro, I just read it... ill get back to you, its freakin late, just got done with the GF and im freakin sweaty and worn out (and very relaxed)... time for a shower and a good nap... ill respond tommorow when im at work... I promise

Bod will get back to ya...He's got an excellent perspective on diet(not to mention everything else) and should def. have a small fee for the modified diet he can give anyone;)

[crfpilot14]

wow....way to much going on in that cycle...I prefer the K.I.S.S. method...but thats just me.

[bod1ggity]

Hi,

First of all thanks for your good advices bod1ggity. :)

You are right up taper for DBOL is a kid aproach...:p
If the bloat comes i'll up exemestane and/or add some nolva.
I'll check liver values on week 6 if they are too high i will cut DBOL at this point if not i'll do the full 8 weeks.

I would do a check at week4, Dbol is very liver toxic, I personally believe it to be harsher mg/mg than Anadrol, at high doses and extended use I would check up monthly for liver enzyme levels

Good point for pin save...and site injection rest.

Do you think that only 6 weeks of Tren A/test P/Masteron P are enough to hardening the mass from first part of this cycle?

I think that since you will already have test kicking in your system that it wouldnt take long during the transition for you to harden your gains, although this is more diet and exercise physiology more so than just the AAS being used. Yes 6 weeks would more than do.

Hummm, the clen reaction is very personal; i know some guys how has tremors and heart disturb with only 40 mcgs per day!

The 2weeks on /off doesn't works well for me.

My own reaction is a different story, i can tolerate well up to 200 mcgs without troubles, 240 will not be a fool dose...at least for me.

Of course i use a full week of ketotifen each 4th week on clen to "reactive" these lazy beta-2 receptors...

If your useing zediten (ketotifen) then you should be able to prolong your clen useage, so you wouldnt need to the 2 on 2 off... however you wouldnt need such high doses either since ketotifen will increase your sensitiviy to clen


I'll follow your advice and lower the Clen dosage when on T3 and up again when T3 will be at 12,5 mcgs.

Good point about PCT and Clen but i want to try a different approach in this PCT: HGH/SLIN and PEG-MGF with a low T3 dose.(no IGF-1LR3 this time, i used it 3 times in a year...)

What do you think about it?

I personally have never used HGH or and IGF so I wont give any recommendations on this

Ya T3 could be dangerous but...It'll be any difference in the suppresive effect on thyroid gland from 6 to 10 or 12 weeks on?

I also ear those stories about life-dependant T3 guys...but never see it on studies/true life.

Don't think so but just in case i will cut the T3 ramp up and down to the Tren/test/masteron weeks....just in case. :)

There are plenty of studies on it, and it is very possible... im not one for testing fate, do what you will though, I recommend nothing over 6 weeks...

That's new for me!I didn't know the problem with flaxseed oil!

Sorry it was a tipo (silmarin instead of "Silymarin") Silymarin=Milk thistle=Legalon(pharmacy drug).

Oh, I was wondering what silmarin was, wasnt clicking... like I said above, watch those liver enzyme levels

Well, this point is very dificult...Take a look at my expected daily schedule:

18:00
Wake up- Cardio first session:30 min. treadmill
18:30
Breakfast-8 egg whites, 75 gr oats, wpi shake (30 gr)
20:30
Pre-workout meal-75 gr maltodextrin, 1 apple
21:00
Workout
23:00
Meal 3-75 gr basmati (white rice), 1 apple, WPI shake (60 gr)
00:00
Start job (0% phisical/mental job i must admit :D )
01:00
Meal 4-250 gr chicken, salad (olive oil,vinegar), WPI shake (30 gr)
03:00
Meal 5-75 gr bread, WPI shake (60 gr)
05:00
Meal 6-250 gr chiken, 100 gr cornsalad(Valerianella locusta)(olive oil,vinegar)WPI shake(30 gr)
07:00
Meal 7-Fish high in omega 3 (salmon/tuna steak), brocolli (olive oil,vinegar), WPI shake(30 gr)
08:00
Finish boring job
08:15
Cardio second session:30 min. treadmill
09:00
Bedtime

You need more protein from Red-Meat in your bulking phase... shake protein and meat protein is no comparison.

In my area there are no 24 hours gyms (neither 7/7 days gyms...) so i must adapt to their open hours: 09:30- 23:00 and i must adapt my strange schedule (night job) to them.

This cause the problem of TOO NEAR cardio 1 session to workout (only 2 and a half hour) and the morning 2nd cardio session (in fact night for me).

Last summer cycle i droped weight TOO FAST with a litlle cut in calories (no cardio at all!, 2 workouts perd day...) so this time i'll stay on medium/high calories and cut weight via cardio/T3.

For the bulking I would only do cardio once a day, twice a day and trying to gain just seems like a waste of good calories, protein and energy

I can start with only one cardio session per day of course but i can't adjust it better to my schedule than i do right now.

I can't imagine how to solve this problem, any idea?

The only advantages i have are that my job is at 5 min from my house, same for my gym and i have a treadmill in my living room in front of a TV Set.

Last summer's cycle i did 2 workouts per day 5 days per week and only 6 hours for sleep.

From 09:00 to 18:00 i have 9 hours to sleep, it's enough for me specially with the help of EQ... i know that it improves a LOT my recovery capacities.

Sleep is key, 8 hours is pretty much a must... I recommend that you use this faithfully


I must agree you are right in this point also...there is no space for overtraining in the first part of the cycle when recovery is highly improved by EQ/DBOL , so HARD work must be performed.

agreed, you need to set up a 3 on 1 off or 2 on 1 off setup for lifting in the beginning phases to assure adequate recovery. And focus should be on heavier lifting in the building phases.

I'll let the suspersets training for the second part of the cycle, the only black point is the Tren A negative effect on cardio capacities but that's life nothing is perfect.

Supersets always work great for me when leaning out or toneing up

I agree 100% with good carbs and healthy fats.

As endo/meso my capacity to put weight on (and fat) is high so i must do a diet with a little calories more than maintenance to prevent excessive fat depot (around 500 calories more even on gear...).



Good advice,your aproach is better than mine.

I'll do the weekly shots and monitor the weight.

Best regards,

Sam

reply's above in red

[sammarbella]

I would do a check at week4, Dbol is very liver toxic, I personally believe it to be harsher mg/mg than Anadrol, at high doses and extended use I would check up monthly for liver enzyme levels

At week 4?Yes, it'll be better.I'll do it at 4,8,12 just in case...here blood test are inexpensive. :)

If your useing zediten (ketotifen) then you should be able to prolong your clen useage, so you wouldnt need to the 2 on 2 off... however you wouldnt need such high doses either since ketotifen will increase your sensitiviy to clen

Your advices really make me think about this cycle...I'll cut clen for the first 8 weeks and resume it with ketotifen and T3 in week 9.
I feel that my heart need a rest from clen right now.

You need more protein from Red-Meat in your bulking phase... shake protein and meat protein is no comparison.

This could be strange but i believe in blood type diet (for food selection i mean) and as type A my protein sources are very limited and redmeat is not in the list.:(

I used to eat a lot of redmeat (and i liked it a lot!) but now i only use chicken, turkey, whey iso and eggwhites as proteins and feel really better than before.

When i'm off cycle i use creatine at 10-20 gr to compensate the lack of redmeat in my diet.

For the bulking I would only do cardio once a day, twice a day and trying to gain just seems like a waste of good calories, protein and energy

You are right, i reconsidered my schedule and start cardio only before bedtime for the first 8 weeks.

agreed, you need to set up a 3 on 1 off or 2 on 1 off setup for lifting in the beginning phases to assure adequate recovery. And focus should be on heavier lifting in the building phases.

I would like to train 2/1 or 3/1 but my gym close on sunday ,so i must adjust my workouts to 2 on/1 off/2 on/2 off, something like this for the first 8 weeks:

Monday: Delts,Bi.Abs
Tuesday: Quads,hams,calves.
Wednesday: Rest
Thursday: Pecs,Tri.Abs.
Friday:Back (traps included).Calves.
Saturday: Rest
Sunday: Rest

High intensity, low volume, 2-3 minutes of rest between sets.Max 1h30 for workout.



Supersets always work great for me when leaning out or toneing up


For week 9-16 i will add a second cardio session and change my workout regime to something like this:

Monday: Supersets Delts (isolation)/Delts (compound),Supersets Bi/Tri.Abs.
Tuesday: Supersets Quads/hams.calves.
Wednesday: Supersets Pecs/Back.Abs.
Thursday: Supersets Delts (isolation)/Delts (compound),Supersets Bi/Tri.Abs.
Friday: Supersets Quads/hams.calves.
Saturday:Supersets Pecs/Back.Abs.
Sunday: Rest

Low intensity, high volume, 30 sec to 1 minute of rest between sets.Max 1 hour for workout.





Redmania...:D

I expect to start on may the 7th and i'll try to post a log of my progress.

Thanks for your help.

[bod1ggity]

Redmania...:D

I expect to start on may the 7th and i'll try to post a log of my progress.

Thanks for your help.
anytime

[crfpilot14]

bod1ggity, you look great in your avatar. Nice work on the pecs! :D

[bod1ggity]

bod1ggity, you look great in your avatar. Nice work on the pecs! :D
thank you, I was actually measuring them in that picture