Training Cycles - this is a fitness forum :)

[NCost]

So as the new year is here it's time to change up my routine. I'm a junkie for the gym and like to change it up every 4-6 months. This time I'm going a little more basic but w/ a twist on it. Here is the program I'll be doing for 3 weeks (it's intense), 1 week deload and then move into a GV program for the next 8-12 weeks.

3 wk Rest Pause 21

Workout Summary
Main Goal: Build Muscle
Workout Type: Split
Training Level: Intermediate
Days Per Week: 4
Equipment Required: Barbell, Bodyweight, Dumbbells, EZ Bar, Machines

RP-21 focuses on 7 rest-paused sets of 3 reps each with 70-85% of your max. Rest periods are only one minute in between sets.

The accessory moves will be slightly modified rest pause sets using a 6 sets by 5 reps method with a 30 second rest between sets. The 6×5 sets are muscle incinerators as they are also performed with a moderate load that feels HEAVY after a few short rounds.
The 6×5 sets are tougher than the 7×3 sets. But these are the sets where you earn your conditioning and toughness. Accessory moves should start much lower than your 7×3 sets. 50-55% of your max is a good starting point.

2 day on/1 day off/2 day on/2 days off scheme

Day 1
Lower Body

Exercise Sets Reps
Squats 7x3
Hip Thrust 6x5
Dumbbell Lunge 6x5
Glute Ham Raise 6x 5
Seated Calf Raise 6x5

Day 2
Upper Body

Exercise Sets Reps
Bench Press 7x3
Chin Ups 6x5
Incline Dumbbell Press 6x5
Dumbbell Shrug 6x5
Barbell Curl 6x5
Skullcrusher 6x5

Day 3
Lower Body

Exercise Sets Reps
Romanian Deadlifts 7x3
Leg Press 6x5
Dumbbell Stretch Lunge 6x5
Leg Curl 6x5
Standing Calf Raise 6x5

Day 4
Upper Body

Exercise Sets Reps
Pull Ups 7x3
Dumbbell Bench Press 6x 5
One Arm Rows 6x5
Lateral Raises 6x5
Preacher Curl 6x5
Dips 6x5

I'm using this program to get me through a few plateaus that I've hit. Hoping this will push me past them and then on to the GV (German Volume) routine to grow.

 

[bballbaby]

So I see that the goal of this routine is to build muscle, but does this first phase build mass or lean your muscle out?

 

[NCost]

The first three weeks, listed above, is more to build some strength and lean me out a tad. The 6x5 work is only 30 second rest so it really keeps your heart rate up. I'm still eating 1.25-1.5grams protein per pound of my BW so some growth is also expected from the accessory moves.

 

[MDSPHOTO]

The first three weeks, listed above, is more to build some strength and lean me out a tad. The 6x5 work is only 30 second rest so it really keeps your heart rate up. I'm still eating 1.25-1.5grams protein per pound of my BW so some growth is also expected from the accessory moves.

It would be great see Before and After pics as well as stats, including weight, arm, chest, leg sizes, body fat % to see actual gains losses.

 

[ENV]

Nice. I will stay posted in this thread as I love bodybuilding and this winter I moved to powerlifting. But in spring I'll be back to bb

 

[NCost]

It would be great see Before and After pics as well as stats, including weight, arm, chest, leg sizes, body fat % to see actual gains losses.

I can provide the stats, but I'm terrible about taking pictures of before/after. Although, I plan on running some "juice" so I may do the pics this time.

 

[NCost]

Ok,

So this past week was a bad week for me as I could only make the gym 2x...so I started the above workout, but didn't count it as part of my 3 weeks, just did the first two days of it to see how it was going to go.

On the upper body day, I wasn't that beat/wore out afterwards. Took roughly 50 minutes to complete (after warmup) which was a nice change. I did flip/flop the days though, Day 1 and 3 will be upper body, 2 and 4 lower...works out better for me that way.

Here is what I did:

Day 1
Upper Body

Exercise Sets Reps
Incline Bench Press 7x3 @ 160#
Chin Ups 6x5 @ bodyweight
Incline Dumbbell Press 6x5 @ 60#
Dumbbell Shrug 6x5 @ 85#
Barbell Curl 6x5 @ 75#
Skullcrusher 6x5 @ 50#



Day 2
Lower Body

Exercise Sets Reps
Front Squats 7x3 @ 175#
Glute Ham Raise 6x5 @ 25#
Dumbbell Lunge 6x5 @ 30#
Hamstring Curls 6x 5 @ Bodyweight
Seated Calf Raise 6x5 @ 160#

Only thing sore from Day 1 was my Traps.
Legs still sore today from the leg day...it's what I get for ignoring my legs for the last two months....

My stats when last measured were in July 2013...been working out strong since then so might be a little off. Also, these are cold measurements, no pump, no flex.

Upper Arm 15"
Forearm 11.75
Thigh 24
Calf 14.75
Waist 36
Shoulders 47.25
Chest 42.5
Neck 16.5
Weight 187
BF% 14

 

[ENV]

It would be great see Before and After pics as well as stats, including weight, arm, chest, leg sizes, body fat % to see actual gains losses.

I can provide the stats, but I'm terrible about taking pictures of before/after. Although, I plan on running some "juice" so I may do the pics this time.

How long of a cycle and what kind of juice?

 

[jmartins]

The wife and I started P90X3. It's good and it isn't long only half hour videos. Which is nice as I have work, school and renos that I am doing.

We also cleaned up the eating habits after Xmas I am down 11lbs so I am enjoying I this far.

 

[NCost]

I will be starting said "juice" after that last of it arrives...hopefully end of the week.

Sustanon 400mg/week for 10 weeks
Deca 200mg/week for 9 weeks
Dbol 25mg/day week 1, 50mg/day week2,3,4
Arimidex .25mg/ed weeks 1-10 (will go .5mg/ed if needed)

Have Tomoxifen on hand if needed.

PCT (start 2wks after last shot of Sus)
HCG 1000 units/ed for 10 days
Clomiphene 100mg/ed for 5 days, then 50mg/ed for 2 weeks

I realize the deca and sus could be higher, but first time running these three (sus, deca, dbol) together so figured I'd start slow (except for the dbol).

It would be great see Before and After pics as well as stats, including weight, arm, chest, leg sizes, body fat % to see actual gains losses.

I can provide the stats, but I'm terrible about taking pictures of before/after. Although, I plan on running some "juice" so I may do the pics this time.

How long of a cycle and what kind of juice?

 

[MDSPHOTO]

I will be starting said "juice" after that last of it arrives...hopefully end of the week.

Oh heck, I thought you meant Grapefruit!

 

[D Quintero]

Nice !

Always been a metabolic chemistry fan.
still have some old deca , winstrol , and test suspension that i never got around to using ...

Good Luck

 

[NCost]

I love chemistry too...and at my age I'll take whatever advantage I can. Done having kids so no worries for me.

 

[ENV]

I would like to get on juice this season but I was thinking Dbol, Test Cyp, and Masteron.


Would be my first real cycle. I dont like syringes but I gotta face it.

 

[NCost]

If you haven't run any cycle before I'd recommend only Test cycle...12 weeks. If you have run only T then all bets are off.

as long as this cycle goes well, and it should, my next one may include Tren...hear so much good about it, other then the limpness it causes.

If you need a place for anything let me know, just PM me about it.

 

[NCost]

OK, for week 2 I did...

Day 1
Upper Body

Exercise Sets Reps
Incline Bench Press 7x3 @ 180#
Chin Ups 6x5 @ bodyweight
Incline Dumbbell Press 6x5 @ 80#
Dumbbell Shrug 6x5 @ 85#
Barbell Curl 6x5 @ 85#
Skullcrusher 6x5 @ 60# (plus ezbar weight)



Day 2
Lower Body

Exercise Sets Reps
Front Squats 7x3 @ 185#
Glute Ham Raise 6x5 @ 45#
Dumbbell Lunge 6x5 @ 30#
Hamstring Curls 6x 5 @ Bodyweight
Seated Calf Raise 6x5 @ 180#

Day 3
Upper Body

Exercise Sets Reps
Pull Ups 7x3 Bodyweight
Dumbbell Bench Press 6x 5 90#
One Arm Rows 6x5 85#
Lateral Raises 6x5 25#
Preacher Curl 6x5 60#
Dips 6x5 45# + BW

Day 4
Lower Body

Exercise Sets Reps
Romanian Deadlifts 7x3 250#
Leg Press 6x5 450#
Dumbbell Stretch Lunge 6x5 30#
Leg Curl 6x5 BodyWeight
Standing Calf Raise 6x5 250#

Starting Week 3 today. Starting my juice as well.

 

[NCost]

Week 3...last week, and last week of this 4 day rest pause workout

Day 1
Upper Body

Exercise Sets Reps
Incline Bench Press 7x3 @ 190#
Chin Ups 6x5 @ bodyweight
Incline Dumbbell Press 6x5 @ 80#
Dumbbell Shrug 6x5 @ 85#
Barbell Curl 6x5 @ 90#
Skullcrusher 6x5 @ 65# (plus ezbar weight)



Day 2
Lower Body

Exercise Sets Reps
Front Squats 7x3 @ 195#
Glute Ham Raise 6x5 @ 45#
Dumbbell Lunge 6x5 @ 30#
Hamstring Curls 6x 5 @ Bodyweight
Seated Calf Raise 6x5 @ 230#

Day 3
Upper Body

Exercise Sets Reps
Pull Ups 7x3 Bodyweight
Dumbbell Bench Press 6x 5 90#
One Arm Rows 6x5 85#
Lateral Raises 6x5 30#
DB Preacher Curl 6x5 30#
Dips 6x5 70# + BW

Day 4
Lower Body

Exercise Sets Reps
Romanian Deadlifts 7x3 255#
Leg Press 6x5 450#
Dumbbell Stretch Lunge 6x5 30#
Leg Curl 6x5 BodyWeight
Standing Calf Raise 6x5 250#

 

[NCost]

Today starts week 3 of the GVT cycle.

Here was week 2's numbers...

Monday
Cable V-bar pulldown 115# 10 sets of 10
a)Dumbell reverse fly 20# 4x12
b)Cable seated row 110# 4x12
a) and b) are supersets
Dumbell pullover 70# 4x12 (only 8 on last two sets)
60 sec rest between all sets

Tuesday
Dumbell Incline Bench 70# 10x10 (9 and 8 on last two sets)
a)Pushups 4x12
b)Incline DB Fly 25# 4x12
a) and b) are supersets
Cable High Cross Over 50# 4x12
60 sec rest between all sets

Wed
Rest

Thursday
Leg Press 450# 5x10
Leg Press 400# 5x10
Barbell Hack Squat 95# 4x8
Seated Leg Curl 100# 4x12
Seated Calf Raise 180# 4x12

Friday
Seated DB Shoulder Press 45# 10x10
Barbell Upright Row 75# 4x12
DB Seated Side Lateral 15# 4x12
Cable Rope Face Pull 100# 4x12

Notes:
Monday and Friday I add some isolation Bicep work in since they're already fried
Tuesday I add some isolation Tricep work in for the same reason

So far I'm up 14#'s in Body Weight, no increase in body fat. Eating clean and not much over mainetence but getting 1.5g protein/lb of BW.

 

[NCost]

Today starts week 4 of the GVT cycle.

Here was week 3's numbers...

Monday
Cable V-bar pulldown 120# 5 sets of 10
Cable V-bar pulldown 110# 5 sets of 10
a)Dumbell reverse fly 20# 4x12
b)Cable seated row 110# 4x12
a) and b) are supersets
Dumbell pullover 70# 4x12,10,8,3
60 sec rest between all sets

Tuesday
Barbell Bench Press 165# 5x10
Barbell Bench Press 150# 5x10
a)Pushups 4x12
b)Incline DB Fly 25# 4x12
a) and b) are supersets
60 sec rest between all sets

Wed
Rest

Thursday
Barbell Front Squat 135# 10x10
Wasn't feeling well today, lower back hurting so all I could do was this...better than nothing. :/

Friday
Barbell Military Press 95# 10,10,10,10,9,8,6,7,6,7
Smith Machine Upright Row 70# 1x12
Smith Machine Upright Row 50# 2x12, 9
DB Seated Side Lateral 15# 4x12
Cable Rope Face Pull 100# 4x12

Notes:
Monday and Friday I add some isolation Bicep work in since they're already fried
Tuesday I add some isolation Tricep work in for the same reason

Sitting at 200# now, 1/2" increase on my upper arm, 3/4" on my legs and growth on my chest and shoulders, just haven't measured.

 

[NCost]

Long overdue for an update...

I finished the GVT program after 6 weeks of it and I have to say I really liked it. It kicked my ass and I broke some plateaus I had been on.

My juice is finished, starting PCT on Monday and added in some IGF-1 LR3 only on training days at 60mcg on those days split between am/pm subq. Should help lean me up a bit and add some hyperplasia.

I finished at 204# and remained at 14%BF, so 17# lean gain. Not bad all things considered.

I've moved onto a 3 month Boring but Big workout following a 5/3/1 scheme...still 4 days a week. It's to build strength and some hypertrophy with accessory moves. Started it this past Monday. I'm shooting to up my PR's while also dropping BF%...hard to do but possible, just have to eat right and work hard. I don't buy into the bulk/cut cycles, you can do both but it just takes a little longer.