Please Critique My New Routine.
A little about me...
Age: 19 Height: 5'7" Weight: 185lbs Goal: fat loss Supplements: Whey protein and a multivitamin AAS cycle: It's only really 6 weeks long. I'm using the stanozolol for 2 weeks after I'm off the test to aid in PCT (because of the possible anti-estrogen effect of it) to help keep more of my gains. Week 1: 50 mg/day stanozolol, 500 mg/week test cyp Week 2: 50 mg/day stanozolol, 500 mg/week test cyp Week 3: 500 mg/week test cyp test cyp Week 4: 500 mg/week test cyp test cyp Week 5: 120mcg clenbuterol/day, 500 mg/week test cyp Week 6: 120mcg clenbuterol/day Week 7: Nothing Week 8: 50 mg/day stanozolol, PCT Week 9: 120mcg clenbuterol/day, 50 mg/day stanozolol, PCT Week 10: 120mcg clenbuterol/day Week 11: Nothing Week 12: Nothing Week 13: 120mcg clenbuterol/day Week 14: 120mcg clenbuterol/day First off, I'm a firm believer in that gaining muscle and losing fat CAN be accomplished at the same time, although at a slower rate than if bulking or cutting, and noone is going to change my mind. I'm right now eating just below my maintenance level. I've been on the same routine for 6 weeks or so and my mass gains were leveling out, so it was time for a change. Here's the routine I'm starting today. I know there are a ton of sets on most days, but while on the test it's not difficult to do at all. After week 10 I will revamp the routine again replacing some exercises and lowering the sets on most exercises. I'm just looking for some constructive criticism on my routine, and anything else you might want to add. Any and all input is welcomed. Also, do you guys think 2 weeks of PCT is enough since I only did 5 weeks of 500mg test? Day 1: Chest Smith Wide-Grip Incline Bench - 4 sets, 6-10 reps Incline DB Flies - 4 sets, 6-10 reps Flat DB Bench - 4 sets, 6-10 reps High Cable Crossovers - 4 sets, 6-10 reps Close-Grip BB Bench - 4 sets, 6-10 reps Day 2: Legs and Abs (Legs are my best body part, so I'm taking it relatively easy with them at the moment. I want my upper body to catch up with them. Olympic-style Squat - 3 sets 4-8 reps Deadlift - 3 sets 4-8 reps Leg Press - 2 sets, 6-10 reps Leg Extensions - 2 sets 10-15 reps Standing Calf Raises - 3 sets, 6-10 reps Seated Calf Raises (Left Leg Only) My left calf is naturally smaller than my right one, and I'm trying to make up for that. - 8-12 reps Cable Crunches - 4 sets, 8 - 12 reps Side Bridges - Twice on each side Day 3: Back Pull-ups - 4 sets, 6-10 reps BB Rows - 4 sets, 6-10 reps WG Pulldowns - 4 sets, 6-10 reps CG Cable Rows - 4 sets, 6-10 reps One-Arm Dumbbell Rows - 8-12 reps Day 4: Shoulders and Abs Seated Military Presses - 4 sets, 6-10 reps Arnold Presses - 4 sets, 6-10 reps Incline One-Arm Lateral Delt Raises - 4 sets, 6-10 reps One-Arm Side Lateral Delt Raises - 4 sets, 6-10 reps Lying Rear Delt Raises - 4 sets, 6-10 reps Weighted Decline Sit-ups - 2 sets 8-12 reps Straight-Leg Raises - 2 sets, as many as possible DB Side Bends - 2 sets, 10-15 reps Day 5: Arms and Traps Dips - 4 sets, as many as possible Skull Crushers - 4 sets, 6-10 reps Close-Grip Pushdowns - 2 sets 8-12 reps EZ-Curl Concentration Curls - 4 sets, 8-12 reps Reverse Grip Curls - 3 sets, 10-15 reps Cable Curls - 2 sets, 10-15 reps DB Curls - 1 drop set, as many as possible down to 10lb DB's DB Shrugs - 3 sets, 6-10 reps Upright Rows - 3 sets, 6-10 reps Cardio: I play indoor soccer in the evenings around 3 times a week. I also walk around a very large campus between classes each weekday morning and walk up and down the 3 flights of stairs to my dorm numerous times a day. I've got some free time on my hands this evening, so I'll post the weights/reps for my last round of workouts so you can see where I'm at currently. I was doing a three day split leaving legs out. As you can see, my chest is overall my weakest body part in both strength and in mass. All sets were done to failure. Day 1: Chest and Biceps Smith Incline Bench: 155x11, 165x8, 165x7, 165x6, 165x5 DB Incline Bench: 50x9, 50x8, 50x7, 50x8, 50x6 Decline Bench: 135x3, 115x8 DB Flies: 40x6, 40x6, 35x8, 35x6, 35x6 EZ-Bar Curl - Wide Grip: 85x11, 85x8, 75x11, 75x8 Close Grip: 75x13 DB Concentration Curl - 25x8, 25x8, 20x10 Hammer Curl (super-set with the reverse grip curls): 20x12, 20x9, 15x15 Reverse Grip Curls: 40x10, 40x8, 40x9 Day 2: Shoulders and Triceps Seated Military Press: 115x12, 125x7, 125x9, 125x10, 125x8 Arnold Press: 45x9, 45x9, 45x7 Bent-Over Laterals: 25x12, 25x12, 25x12 Lying Side Lateral: 25x12, 25x12, 25x12, 25x12 Skullcrushers(EZ-Curl Bar): 85x8, 85x9, 90x7, 90x6, 90x6 Dips: 18, 13, 13 One-Arm Cable Pull-Down: 22.5x5, 17.5x9, 17.5x7, 12.5x9, 12.5x9 Day 3: Back, Traps, and Abs Bent-Over Row Machine: 90x12, 100x12, 105x11, 105x10 Wide-Grip Pull-Down: 120x8, 120x8, 120x8 Close-Grip Pull-Down: 120x8, 120x8, 120x7 Close-Grip Cable Row: 97.5x8, 97.5x6, 97.5x7 One-Arm Row Machine: 65x12, 80x9, 80x9, 90x7, 90x5 DB Shrugs: 50x12, 60x12, 70x7 Upright Rows: 65x12, 75x10, 85x7 Weighted Decline Sit-ups: 45x8, 45x8, 35x7 Cable Crunches: 65x12, 75x10, 85x7 |
Ok, sounds like your routine is fine but I've worked with kids like you and Im still workin with a few who have or are still on cycle. At the age of 19 ur basically testosterone freak additional testosterone will be counter productive to you. It wont give you the same gains lasting gains than the 19 year old who trains hard and correctly. Eats enough and gets enough rest. I've taken kids such as ur self beyond what there steroid using counterparts are. Without steroids. Educate ur self. Put ur time in the gym. What u put into it u will get back and dont take short cuts.
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Don't cut your PCT short. It's not worth it...you might as well go 3 or 4 weeks...if I were you, I would go four. If you do two weeks, it might be too short. If you go four weeks, then you shouldn't have to worry. I would do it just for peace of mind...there is absolutely no reason to take a minimalistic approach to PCT.
I hate arm days personally. I would move traps and biceps to your back day. Then do triceps on your shoulder day or chest day. And make Day 5 a leg day. Let me know what your thoughts are on this. EDIT: WHOA, did not notice you're 19. Stay away from that stuff. I agree 100% with dieselrock. Don't mess up your body...you're too young. And you have tons of room to improve naturally. You would be cheating yourself if you did a cycle right now. |
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