The lay off is over

[allstr921]

Start
39yr
5’11
239
23% bf
Test 369
E2 20

Never did a log before, gonna give it a shot and maybe it make me more accountable. So after being on for that long time including from lifting (life happened), I took a 7month hiatus, got my baseline and good checkup from Doc that all was in order and ready to rock in roll. I got as low as 226 as I did a nice cut to get to this point, put alil back getting sloppy leading up to my start. March 1 is my start, gotta get ready for softball season

Overall goal is to build strength back and get back all the muscle mass I lost. Last March I was 254 @16.5bf, my lean mass was 202lbs, got tested back in Jan was 229 @23%bf, my lean mass was down to 167…effin brutal I’m convinced Dexa scan inflates the lean mass number when your holding water so my guess is true lean mass was around 190-193lbs. At least now I have a goal to get that mass number back up and hopefully lower bf at little with the cardio and workouts daily, but real goal is to get strength back which will help get that lean mass number up then cut in June to be beach ready for summer. Also want to do the full cycle around 1300 range, most times I was 3-4k levels so curious how I will respond to lower test range with other anabolics. No end date set, going to see how it goes along with regular blood tests to monitor and adjust if needed

Cycle
Test E 250mg/week
Deca 400mg
Dbol 25mg pre workout only
Ai if needed after 1st blood test its been in the 120 range in the past with no gyno symptoms so been lucky with that
Blood test @ 4 weeks to see movement from baseline then probably wait til week 12-16 to retest

Routine
Progressive overload. If I hit 8 good reps I increase the weight next set and start the following workout at a higher weight then previous start. 3 sets per exercise unless noted

Chest/Tri
Incline bench barbell/db 4 sets
Bench Press 4 sets
Cable Flyes
Pushups to failure
Tricep Pressdowns
Tricep extensions

Back/Bi
Wide grip lat pulldown 4 sets
seated cable rows
Close grip pulldowns
one arm rows
Barbell curls
Hammer curls
Deadlifts (every other back workout)

Rest

Leg Press 4 sets (have a herinated disk, healed but Squats are a no no)
Leg curls
Leg extensions 4 sets
calf raises

Shoulders/Arms
Shrugs
rear delt cable flys
Seated DB press
Seated arnold press
Side laterals
front raises

Preach DB Curls
Pressdowns
EZ Bar curls
Skull crushers
DB Hammer curls
Tri ext

Rest and Repeat

Any opinions on an exercise I should add or change up that could be beneficial are gladly welcomed. Thanks fellas, lets get it done

 

[Poppy]

Get after it.

 

[JLee]

Looking forward to hearing about your progress

 

[Poppy]

Interesting you can do deadlifts but not squats

 

[allstr921]

its the pressure of the bar on my neck, i can shrug, everything else. if i did squats it would take 2 weeks for neck to feel better. i cant explain it lol

 

[Poppy]

That I understand.

I was using a safety squat/yoke bar and that helped. I’ve recently been using belt squats that completely deload the spine. That’s been a game changer for me.

 

[Poppy]

 

[Poppy]

 

[Aude_Aliquid_Dignu]

Hmmm…I neglected to see any Cardio?

 

[allstr921]

I gotta look into that. i saw that machine for first time at this new gym i started, didnt realize thats what it was for. does it put extra pressure in your knees though?

 

[allstr921]

Sorry forgot to put that

Cardio
Peloton 30min - 1hr daily

On rest day would incorporate plyos like box jumps, sled push/pulls and do abs

 

[NeuroRN]

No more than leg press

 

[Poppy]

does it put extra pressure in your knees though?

Negative. Imo it’s perfect. You get all the benefits of a squat like motion without the spinal loading and stress on the rest of the body.

 

[Aude_Aliquid_Dignu]

That’s what she said.

 

[John]

Looks solid.have you given any thought to proviron,not sure if you have any issues libido wise with deca and you said you’ve had no gyno symptoms.but the proviron will stop the binding of your test so it’s frees up more.its very mild,should have any issues if you decide to use it

 

[allstr921]

what kind of dosing would you recommend?

 

[Poppy]

Lots of folks take 50mg a day.

I’m a little delicate and 25mg a day works great.

 

[Aude_Aliquid_Dignu]

Personally, I would see what my bloods look like, and adjust my protol before introducing AI or orals which are hard on my system. Less is more…more or less.

 

[Symarip85]

Get after it bro. I’ll be following. I’ve heard a lot of people say that doing more Deca than test is not a good idea. But I honestly don’t know how valid that is but you might wana double check that ratio. I was led to believe you want that ratio going the other way, like 500 test to 300 deca.

 

[Dirtnasty]

Generally it’s 2:1 test deca. Is found to be the best for keeping the dick working. Now that’s not to say you people won’t have other better ratios