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Please Critique My New Routine.

Training discussion on Please Critique My New Routine., within the Bodybuilding Forum; A little about me... Age: 19 Height: 5'7" Weight: 185lbs Goal: fat loss Supplements: Whey protein and a multivitamin AAS ...


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Old 02-11-2008, 05:40 PM   #1
jwires
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Default 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
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Old 02-11-2008, 05:52 PM   #2
dieselrock
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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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Old 02-11-2008, 05:57 PM   #3
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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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