I have been lurking for over the last year trying to gain knowledge and learn properly via research on the interwebz and personal interactions with people who have used special vitamins.
I am 5’8 currently 186lb’s at 14% and have been lifting for 5 years seriously with a shoulder repair in my second year and acl at 3 year mark. I am 27 and this will be my first go.
Test Prop 20ML/250mg/1ml
Weeks 1-8: EOD .70ml For weekly total of 2ml totalling 500mg
9-12: Will be Nolva at 40/20/20/20 (ADEX too?)
I have put ADEX on order for a qty of 40 1MG tabs. Nolva will be on hand immedietly and i will implement ADex at .5 EOD as soon as i recieve my supplements
My plan Macros for 1-8
275g Protein= 1100 Cal
120g Fats= 1080
175g Carbs= 700
Estimate: 300-500 Cals burned during lifting session
Hockey Two times weekly: Thursday and Sunday highly competitive (i will bump up to 200-210 ball park if lifting and playing same day)
Total= 2880-(300-500)=2300-2500 Ball Park
Power: upper body: Rows, pull ups, Bench 5x5, Mil Press,breaking off into aux lifts 8-12 reps
Power: (Deads,Squats)5x5’s , Leg Extensions 3 sets 8-12<Drop sets/Sometimes Triple on set 2/3>Ham Curls, (BB Reverse Lunges, BB single leg box step’s)6-8 reps
Shoulders+Back Hypertrophy Mix of GVT and 8-12 Rep Drop sets/giant sets
Chest,Arms Hypertophy Mix of GVT and 8-12 Rep Drop sets/giant sets
D5: Squats with emphasis on Power out of the hole, Deads, Leg Rape 12-20 Rep drop sets galore, Single leg work
This is my current split and has worked great for me, The only time it is absolutely brutal is when leg power day is done tuesday and i have game on thursday night (DOMS like a mofo)Friday Leg session seems to be fine from thursday nights game loosening up of the sore muscles
I am not making drastic changes to my program as of now, just putting emphasis on intensity and more time under tension as i introduce supplements.
^^^^^^^ i am open to your inputs
I am undecided if i want to do cardio or not. My mind set is i play Hockey twice and Row a white water raft at least once while slinging flies trudging up and down river banks.
I would apprecieate your feedback in really any aspect of my proposed program.
My long term goals are:
6’2(this will never happen)
200-205 Ball park at 10-12% (This will only be achieved over time i do not expect this to be from one cycle) September 2015 is the Goal
This Cycle hope to enter 1000 LB club currently 35 lbs away I just cannot seem to get that extra 12 lbs on each lift (this may be due to my volume)
Learn Exactly how my body reacts while on, and highlight improvent areas and negative sides for considering future cycles.
Pass my statistic/economics class