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First phase of my next training routine

Here is the first phase of my next training routine this is for size you will gain weight just wanted to put it up to give you an idea of what I’m doing from food to gear in no way am I saying this is what you should do this is for me just wanted to share and yes it’s a lot of food gear workload and I can eat the same thing everyday you can change things to suit your needs. This is very time demanding and requires a good bit of effort on me

Cyp 300mg SUNDAY

Sust 250mg M, W, F

NPP 100mg M, W, F

Tren ace 100mg Tues,Thurs,Sat

Adex. 1mg Meal 1 M, W, F, Subject To change
Aromasin and letrozole on hand

Prami as needed and Cabor on hand

HgH 3iu preworkout. On chest arm shoulder day

Hcg 250-500 iu per week depends on how nuts feel

Cialis 25mg Ed pre workout

Anadrol 25-50mg preworkout if dog tired from work
Use sparingly

Multi Vitamin 1 daily

1 baby aspirin daily (81mg)

Chest, Front Delt, Tri

  • -Decline Hammer or Traditional Decline Bench

2 sets 15 reps warm up

1 HEAVY set 8-10 ALL OUT

-Incline Dumbel Flys

Starting HEAVIEST, first set should be your heaviest weight with lowest amount of reps, each set gets lighter and reps should increase.

Focusing on a very very deep stretch, almost very uncomfortable.

3 sets (first set 8 reps, 2nd set 12 reps, 3rd set 20 reps)

-Incline Barbel or Incline Dumbell Bench

Increasing weight each set, the last set you do should be your heaviest.

3 sets 8 reps USE A HEAVY WEIGHT ON LAST SET

-Dumbell Side Raises

2 sets 20 reps

-Plate Front Raises

You choose between a 25-45 pound plate, don’t cheat yourself!

10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise the plate

1 all out set

-Bodyweight Dips

Deep stretch don’t fully lock out arms

2 sets to absolute FAILURE

Back

Back Days Always start with WIDE Pull ups (FULL ROM BIG STRETCH)

3 sets to failure (body weight or assisted)

Before starting actual workout

-Sitting Cable Low Row

(Palms facing wide grip) V Handle

2 sets 15 reps warm up

1 HEAVY set 8-10 ALL OUT

-Barbell Row

Increasing weight each set, the last set you do should be your heaviest.

3 sets 8 reps USE A HEAVY WEIGHT ON LAST SET

-Underhand Lat Pull Down

2 sets of 15 FULL STRETCH EACH REP

DRIVE ELBOWS AS FAR DOWN AS POSSIBLE

-Dumbell Pullovers

Starting HEAVIEST, first set should be your heaviest weight with lowest amount of reps, each set gets lighter and reps should increase.

Focusing on a very very deep stretch, almost very uncomfortable.

3 sets (first set 8 reps, 2nd set 12 reps, 3rd set 20 reps)

-Pull Ups (assisted if need be)

FULL STRETCH EACH REP

2 sets palms facing grip

1 set traditional wide grip

MAKE SURE YOU END ON A GOOD SET, HARD LEAVE NOTHING IN THE TANK

Quads

Only 4 Exercises

-Circuit (1 minute rest between exercises)

BARBELL SQUATS 12 reps (DEEP)

WIDE STANCE LEG PRESS (DEEP) 12 reps

SITTING CALF RAISES 12 reps

8 sets (increase weight if necessary, but absolutely push yourself)

-Sitting Leg Curl

3 sets increasing weight each set 12-15 reps

1 rest pause set. (10 reps rest & stretch 10 seconds, repeat 5 times)

Shoulders

-Dumbell Side Raises

10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise your arm

1 all out set

-Plate Front Raise

10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise the plate

1 all out set

-Dumbell Shoulder Press

Increasing weight each set, the last set you do should be your heaviest.

4 sets 8 reps USE A HEAVY WEIGHT ON LAST SET

-Barbell Upright Row

Starting HEAVIEST, first set should be your heaviest weight with lowest amount of reps, each set gets lighter and reps should increase.

3 sets (first set 8 reps, 2nd set 12 reps, 3rd set 20 reps)

-Dumbell Shrugs

2 sets 20 reps

Arms

-EZ bar curls

2 warm up sets 15 reps

1 HEAVY set 10 reps

-1 arm dumbell hammer curl

(You will alternate each arm)

10 reps rest 5 seconds, 10 reps rest 5 seconds, repeat same process until you can no longer raise the dumbell

-Curl machine

2 sets 20 reps

-Decline EZ bar scull crushers

2 sets 15 warm up

1 HEAVY set 12 ALL OUT

-Dips superset with Rope Push Downs

Dips failure

Rope Push Downs 20 reps

4 sets

-Close Grip Bench Press

1st set slow and controlled 10-12 heavy reps

2nd set pick a weight you can do 10-12 reps max… And I want you to get it 30 times all you got left in the tank… Taking as few breaks as possible. USE A SPOTTER

Ham Emphasis Workout

-Standing Calf Raise

3 build up sets (increasing weight each set) 12

1 deload set 50 reps

-One Leg Press Calf Raise

Alternating feet back and forth, pick a weight you can get 15 reps on one foot alternate legs nonstop back and forth until you cannot get any reps

2 sets

-Bodyweight Walking Lunges

LONG DEEP STRIDES. Atleast 15 strides per foot is 1 set

3 sets

-GIANT ROTATION

This is NOT to be performed non stop, there are 4 stations each with 1 minute rest between

1 Leg press feet wide at bottom of platform 15

2 Leg press feet wide at top of platform 15

3 Leg press feet together at top of platform 15

4 Smith machine squats feet WIDE STANCE 15

4 sets

-Sitting Leg Curls

Increasing weight each set

2 sets 10-12 reps

1 set lower the weight by 40% slow and controlled SQUEEZING reps FULL MOTION, all the way stretched out and bring heels almost all the way to touch your butt

Reps to FAILURE

-Barbell Good Mornings

1 set 15 reps

-Laying Leg Curl

1 set 50 bottom half partial reps

-Back Days Always start with WIDE Pull ups (FULL ROM BIG STRETCH)

3 sets to failure (body weight or assisted)

Before starting actual working sets

TRAINING SPLIT

2 on 1 off, repeat

Training Split: Per Workouts

Abs 2x a week

Abdominal Workout 1

-Decline Sit ups

(Arms crossed on chest or arms behind head)

Opposite elbow to opposite knee

3 sets of 30 (15 per each arm)

-Leg lifts

(Hanging or on leg lift chair) legs straight out

3 sets 25

-Rope Cable Crunch

(Pull rope to your neck while on your knees, take your elbows to the floor or to your knees

2 sets 50

Abdominal Workout 2

-Ab Crunch Chair

4 sets of 25

-6 inches

(Lay on a flat bench with legs hanging off hold onto the barbell that is sitting on the stand and raise your legs straight out 6 inches above your body)

Hold legs together for 15 seconds, spread them for 15 seconds, together 15 seconds, alternate raising them and back down 15 seconds

4 sets

-Reverse Hyper Extension Sit ups

(Get on the hyper extension machine backwards to where your butt is on the pad… Hold a plate of your choice on your chest)

3 sets 30

Cardio:

6x Weekly

30 mins

Incline Treadmill 30% Incline

3.0mph

2 on 1 off, repeat (training)

-Spectrum Gold Digest meal 1

-Betaine HCL with Pepsin meal 1

(Cleanse 3-9-20 - 5-31-20)

ONLY ON LEG & BACK DAY!

45 mins pre workout 1 Muffin (50-60 carbs)

Additional 12oz Grape Juice pre & post meals

I want you using Himalayin Pink Sea Salt on all meals.

Condiments- Mustard, Hot Sauce, Mrs.Dash

Coffee is fine (black) before cardio or before workout

Your pre, intra, & post meals will never change… So if schedule changes just place those between meals that you are training between.

Minimal Artificial Sweeteners please

Proteins, rice, potatoes are measured/weighed after cooked

1- 350g Egg Whites (cook or drink)

 1 Whole Egg (0 Whole Egg on OFF days)

 1 Thomas Bagel 

 1 tablespoon cinnamon (1000mg)

 10oz Orange Juice EVERYDAY

2- 7oz 96/4 Ground Beef or Sirloin

 100g Rice (cooked)

 2oz Broccoli or Cucumber 

 1 tablespoon cinnamon (1000mg)

3- Pre workout meal-

 6oz Chicken or Ground Turkey 99%

 300g Rice (cooked)

 1 tablespoon cinnamon (1000mg)

Intra- 20g Amino/Bcaa

       30g Karbolyn (weight)

       6oz Gatorade 

(Start sipping on the way to the gym)

DO NOT DRINK ON OFF DAY

-IMMEDIATELY POST TRAINING

60g whey (iso100) (weight)

50g Rice Krispies (weight)

4- Post workout meal-

 7oz Chicken

 240g Rice 

 1 tablespoon cinnamon (1000mg)

 10g Creatine 

5- 7oz Chicken

 3oz Asparagus 

 1 tablespoon cinnamon (1000mg)

6- 350g Egg Whites

 1 Whole Egg 

 3 Flavored Rice Cakes 

 1 tablespoon cinnamon (1000mg)

 10g Glutamine

Late Night Snack (if you are up late and hungry)

50g whey (iso100)

(When you wake up in the middle of the night drink this and go back to bed)

-1 Cheat Meal per week

-Must be on BACK day, 1 hour after Post Shake

-Options (if you have something else in mind run it by me and we will figure out something)

Triple Burger & Fries (5 Guys)

All you can eat sushi (1 bite away from puking)

10-12oz Steak & Fries our Loaded Potatoes

At least 1-2 gallons of water a daily

(Please keep this consistent)

10-12oz of water during meals (just sips, enough to get food down)

Slow drinking 15 mins before and after meals to help with digestion. Majority of drinking is done between meals and intra workout.

-Protein whey (Dymatize iso100)

-Pre workouts are fine

-Digestive enzymes- meal 1

-Daily Multi Vitamin (Morning

-berberine 500 mg per day

-milk thistle 600 mg per day

-DHEA 50 mg per day

-Omega3 fish oil blend 2000mg per day

  • Magnesium 300mg per day


3x per day

These supplements have been tailored to me from bloodwork results by a wellness clinic these are not their products that they pushed me to by they were simply recommended I take

I also have several Prescription bloodpressure medications including hydrochlorothiazide And Lasix If needed

I monitor my blood sugar and bloodpressure to ensure I don’t have any unexpected issues

I will give blood religiously on the dot ( which you should be doing anyway ) and I know my baseline hemocrit 13 to 14 On TRT

I do not smoke or drink alcohol on cycle

Here is a sample page I use to train a big thing with me is write it down every week and I try and go up weights reps even if it’s just 1 rep or 2.5 lbs you can’t keep up if you do t wrote it down and I promise yellow sheet will whoop your ass each week if you use it

9 Likes

Looks good brother

@Outlawthing - Looks like your ready!! What a detailed program. The only thing I did not see was any liver protection? I would add 600 mgs of NAC twice a day - one in the am and one pill in the pm, and Tudca 250 mg daily. Maybe even through in some curcumin 500mg and berberine 600 mgs twice a day on heavy carbs meals or cheat meal.

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I actually have Tudca and Berberine at the house also milk thistle I’m gonna have to edit this a few times to get it right especially for everyone else to read as well so anything y’all see lemme know

Also have not ran a good cycle in a long while

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I like it @Outlawthing. Very detailed sir.

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You guys should try the workouts they are brutally delicious this will change at week 4-5

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Something else that will be interesting about this is I have never done this in the morning before work always at night so this will be very interesting /challenging I’m not sure if I can or will have to adjust lift times and may even split my cardio am and pm workout.

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Thank you, that’s very in depth and informative.

And it’s seems like you are very dedicated to your routine. I like it👍

That’s a lot of adex 3mg a week if I read correctly

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Wow!!! Very well thought out plan. You are much more organized then me. This is my first cycle though so I am learning a lot of new stuff as I go. I am glad you took the time to do that cause guys like me can learn a lot from that kind of sharing. I am getting some good ideas from your work out plan

Looking forward to this brotha!

I’m an estrogen factory boss and it’s also a lot of test these numbers are not static there is one thing I have learned is don’t be afraid to adjust your doses
Even if that means going down on your AAS very dependent on how I feel and my body I don’t have an ego so if I need to come down or off for that matter I will

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Yes I believed you mentioned that you get a lot estro, I am the exact opposite, ment is the only thing that’s ever really shot my estro up. And I will be keepin up, it was quite detailed how you laid it all out, and assuming no injuries occur, I don’t think you’ll have any problems obtaining your goals buddy.

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I’m getting most of my supps and stuff in next week or so gonna do I fridge sweep and clean out my current food items then stock up I been eating quick fix meals my Sundays will be meal prep try to find my blood work I had just got and post it here for baselines too

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I added this to top is there a way to link the top of this post so people can see but I keep it all together
I write it down and try and better it each week

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Meal prep for the week noodles grilled chicken broccoli will get my stats up soon gonna cruise until the end of month then pull trigger will start posting morning weight blood sugar and BP to get baselines before starting cycle will not start the juice Karbolyn Rice Krispies and muffin until cycle starts just the clean meal prep with supplements and protein shakes

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8/1/20
Weight 265
Bp 138/ 88. Dbol yesterday
Blood sugar 76

30 min tread mill max incline
Heart rate 120-130

8/13/2
Weight. 265
BP. 139/84
Bloodsugar. 92

Starting stats 8/10/20

NECK 18
SHOULDERS 52 3/4
CHEST 48 1/4
ARMS 15 3/4- 16
FOREARMS 13 1/4
STOMACH 46 1/2
WAIST 40 3/4
LEG 25 1/4- 25 1/2
CALVES 17-18

Post workout shake
Banana x1
Whey X2 scoop
Almond milk. 12 ounces
Peanut butter. X 1 Tbsp gotta represent for my boy John and his hamster

3 Likes
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