gammerlerbelt

Hi Guys, need some advice please.

Given my continental shift work pattern, I have 72 hours rest before returning to each days routine (as below). My diet is sorted, I consume 5 meals a day strict, inclusive of NLarge2 shakes and take a whey protein shake an hour before each routine and another within 20 mins of finishing, together with HMB and Free Form Amino Acids. I take Creatine serum before each workout and I have an Nlarge2 shake within 30 mins of waking and another before bed. Body fat is approx 16%. I weigh 12st 8lbs at 5ft 9 and want to reach 13st minimum before commencing a cycle. have been training for about 18 months, but only recently finally got it about the importance of diet and when to eat (thanks to you guys).


Day 1. Chest. 3 x Bench Press.
3 x Decline Bench Press.
3 x Incline DBell Press.

Triceps. 3 x Dips.
3 x Close Grip Bench Press.
3 x Rope Pull Downs.
3 x Reverse Grip Cable Extensions.

3 x Squats. (for natural test)

Day 2. Back. 3 x Assisted Wide Grip Chins.
3 x T Bar Rows.
3 x One Arm DBell Rows.
3 x DBell Shrugs.

Shoulders. 3 x Military Press.
3 x Lateral Raises.
3 x Front Raises.
3 x Upright Rows.

Biceps. 3 x Seated DBell Curls.
3 x Preacher Curls.


Day 3. Legs. 3 x Squats.
3 x Curls.
3 x Extensions.
3 x Toes-in Calf Raises.

Abs. 3 x Kneeling Cable Crunches.
3 x Woodchops.
3 x Prone Ball Jacknifes.

.

I am making reasonable gains with the above regime, but will be starting my first cycle in 2 months and want advice on how to improve my routines and get the most out of my cycle. I am going to be taking 30mg DBol (10mg morning, noon and night) ED for 6 weeks and have Clomid and Nolva for PCT and will be drinking approx. 2 gals water ED. Would it be advisable given the six week period, to increase this dosage to 35mg ED or have I got it about right.

Please feel free to rip this apart, as all advice is most welcome. You guys on here are the dogs bollocks when it comes to sensible knowledge and advice.

Cheers Guys.

big

Well if you're gaining on that routine, keep doing it. ONLY change things up when you stall - don't let anyone else tell you otherwise.

For your cycle I would highly recommend running an injectable, such as test enanthate for 10 weeks. The dbol could be used to kickstart the cycle.

If you are dead set on running dbol only, 35mg/day for 6 weeks is pretty typical.

Make sure your diet is spot-on. I would suggest that you should be eating whole foods instead of the nlarge.

Carnivore

when you say
does that mean you do day1 day2 day3 then 3 days rest with no lifting and start again or do you mean day1 day2 day3 and again to day1 without any rest inbetween, cos that wont work

gammerlerbelt

I do day 1 then 2 then 3 then 3 days off completely, then day 1 again and so on. I am aware that you grow during sleep / rest and not in the gym when combined with good diet, but I see where you're coming from and it's a good point mate.

skizxi

i would add or replace 1 of the exercises on back day with dead lift. how about some flyes on chest day instead of declince.

hackskii

Hey bro, when you say your diet is sorted you are taking in like 4 or 5 protein/weight gain shakes a day?

Whole foods are better and supply more nutrition, fiber and among other things.
I myself would not do more than 2 shakes a day max and maybe even just 1 PWO.

I do see a problem with your chest, tricep workout. You are doing 9 sets for chest and 12 sets for triceps. Problem is all your chest exercises are going to hit the triceps and then you blast them with 12 sets. You could easily drop the cable stuff as they are similar to the dip movement and only will add to overtraining your triceps.

The next problem I see is there is not much rest between your chest day which is hitting shoulders and triceps indirectly then the next day you are hitting shoulders which will again hit the triceps after you already bombarded them the day before.
I see too much overlap here.

You could actually do chest, shoulders and triceps and for triceps they should be pretty beat up after the chest and shoulders. I get away with much less volume than what you are doing.

I myself only hit each muscle group once a week only.

Just looks like alot of volume doing it twice a week.

Unless I am reading this all wrong just give me a slap :axe:

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Scott

gammerlerbelt

Thanks Hacks, I was waiting for your advice.

I have two NLarge shakes a day, usually first thing in morning and last thing at night with four proper meals spread throughout the day at 3 hour intervals (should have clarified it in first post, sorry). Have read about the window of opportunity of supplying muscles with protein and amino's pre and post workout, hence the whey protein shakes on training days. (Is this wrong?). I totally take on board what you say about the routine, I know I am usually F**ked when I finish and looking at my log, I can see that strength gains are poor on those muscle groups you mentioned (Duh! lol).
Would the following routine be more beneficial? Guess I've been chasing pumps by mistakenly overdoing it when probably the correct way would be to allow my muscles to fully recover before hitting them again? Read somewhere that squats should be done twice weekly for the increase in test as biggest muscle group? Gonna do the deadlifts advised because it hits everything and flyes for chest (although only recently dropped those).

Day 1. Chest. 3 x Bench Press.
3 x DBell Flyes.
3 x Incline DBell Press.

Shoulders. 3 x Military Press.
3 x Lateral Raises.
3 x Upright Rows.

Triceps. 3 x Dips.
3 x Rope Pull Downs.

3 x Squats.

2 Days Off.

Day 2. Legs. 3 x Squats.
3 x Curls.
3 x Extensions.
3 x Toes-in Calf Raises.

Abs. 3 x Cable Crunches.
3 x Woodchops.

Day 3. Back. 3 x Wide Grip Chins.
3 x T Bar Rows.
3 x Deadlifts
3 x DBell Shrugs.

Biceps. 3 x Seated DBell Curls.
3 x Preacher Curls.

2 Days Off.

Also, am I okay doing 35mg Dbol ED for 6 weeks on the above routine? Think I look aesthetically pleasing and muscular, but goals are to add muscle mass and become and look more dedicated to the sport, would every thing be in place, routine / diet / rest and cycle to get me there?

Carnivore

yea 35mg dbol for 6 weeks is perfect for a beginner, be aware tho that at least 1/2 the weight you put on will go once you come off

hackskii

Well the 2 tricep exercises are very similar. Both are kindof the same one being a dip the other being a pushdown.
You could drop the flys and pushdowns and either do close grip bench or dips, this will finish off the chest (indirectly) and hit the triceps well.

You could do bench, inclines, military press, side laterals then do a few sets of close grip bench or dips and a few sets of rear delt. Rear delt is very important for muscle ballance. If the front of the shoulder gets too strong for the back of the shoulder you are looking for trouble in the name of injury (happened to me). That should do it for chest, shoulders and triceps.

More sets for squats and do some hamstring work. Same goes for the legs in muscle ballance. Have to work the back of the legs if you work the front.

Yes, squats do raise testosterone levels and so do deadlifts. I dont know why but I would guess that has something to do with the nuts and the huge compound lifts using the legs. I guess you can hit squats twice a week but if you are going to do them then go deep one workout then do half squats really heavy the next. But for me I only do squats or legs once a week. But give it a shot and if you get stronger and the legs get bigger than blast away matey.....

I would add another thickening exercise for back, this is important because you do so much for the front of the body so add a cable row/low row/heavy single arm row or something like that.

Bicep off set the bi's with a hammer curl to work the outside of the bicep then like a standing barbell curl or dumbbell curl.

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Scott

TUNAMASTER

Hey buddy I also live in worcs, well droitwich, where do you train ?

gammerlerbelt

Just read my last post, makes me sound like I was only interested in what Hacks had to say! Not the case, just that I knew he would reply. Any/all advice welcome

gammerlerbelt

Body & Soul, mate. Think it's the cheapest

gammerlerbelt

I've started the same diet as Robdog, works out at about 350g of protein just from whole food so not bad and about 250-300g of carbs and 70-100g of fat. Nlarge2 optional on training days.

gammerlerbelt

Anyway of minimising this bro?

hackskii

Yes, a solid diet, creatine, good PCT....

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Scott