First steroid experience. Just started my cycle of 10mg anavar/day (split morning and night) and 20mg clen each morning (2 weeks on/off). 25.y.o., I've been lifting for about a year and half. Got a lot of newbie gains of course but am having a hard time shedding fat/gaining muscle so I've come here.
Current stats:
5'7"
150.6 lbs
25.4% BF
Planned split throughout cycle (weights to go up each week)
Lower 1:
Leg press 4 x 10 (270)
Hip thrusts 5 x 10 with 5 second hold on last ep (165)
Sumo RDL or T-bar RDL 5 x 8 (95)
Squats 4 x 10 (135)
Bulgarian split squats 4 x 12 each side (25)
Shouders and triceps:
Front raise 4 x 15 each side (12.5)
Lateral raise 4 x 15 each side (12.5)
Upright raise 4 x 12 (40)
Cable face pull backs 4 x 15 (42.5)
Cabl tricep pull down 4 x 15 (22.5)
Shoulder press 4 x 12 (17.5 dumbbells)
Cable rear delt cross overs 4 x 15 (15)
Lower 2:
Glute pressdown 4 x 12 each side (100)
Hip thrusts 5 x 10 (165)
Back extensions 3 x 20 (25)
Hamstring curls 4 x 12 (50)
Leg extensions 4 x 12 (90)
Back and biceps:
Bent over row 4 x 15 (45)
Reverse flies 4 x 15 (12.5)
Assisted pull-ups 4 x 12 (80)
T-bar row 4 x 15 (bar? +30)
Seated cable row 4 x 12 (75)
Lateral pull down 4 x 12 (75)
Cable face pullbacks 4 x 15 (42.5)
This was yesterday (first training for first day on cycle)
Squat 4 x 10 (155)
Leg press 4 x 10 (bar? +320)
Hip thrusts 5 x 10 with 5 second hold on last rep (205)
Bulgarian split squats 4 x 12 (25 lb)
Sumo RDL 5 x 8 (115)
I have absolutely terrible knees and hip/ankle mobility so getting to a 5 x 5 method AND hitting depth/proper form is still quite a challenge for me. I deal with "butt wink" if I go below parallel. My goal is to up weights and lower reps gradually.
Any tips, feedback, input is appreciated. I'll post before pictures within the next couple days. Cheers!
Current stats:
5'7"
150.6 lbs
25.4% BF
Planned split throughout cycle (weights to go up each week)
Lower 1:
Leg press 4 x 10 (270)
Hip thrusts 5 x 10 with 5 second hold on last ep (165)
Sumo RDL or T-bar RDL 5 x 8 (95)
Squats 4 x 10 (135)
Bulgarian split squats 4 x 12 each side (25)
Shouders and triceps:
Front raise 4 x 15 each side (12.5)
Lateral raise 4 x 15 each side (12.5)
Upright raise 4 x 12 (40)
Cable face pull backs 4 x 15 (42.5)
Cabl tricep pull down 4 x 15 (22.5)
Shoulder press 4 x 12 (17.5 dumbbells)
Cable rear delt cross overs 4 x 15 (15)
Lower 2:
Glute pressdown 4 x 12 each side (100)
Hip thrusts 5 x 10 (165)
Back extensions 3 x 20 (25)
Hamstring curls 4 x 12 (50)
Leg extensions 4 x 12 (90)
Back and biceps:
Bent over row 4 x 15 (45)
Reverse flies 4 x 15 (12.5)
Assisted pull-ups 4 x 12 (80)
T-bar row 4 x 15 (bar? +30)
Seated cable row 4 x 12 (75)
Lateral pull down 4 x 12 (75)
Cable face pullbacks 4 x 15 (42.5)
This was yesterday (first training for first day on cycle)
Squat 4 x 10 (155)
Leg press 4 x 10 (bar? +320)
Hip thrusts 5 x 10 with 5 second hold on last rep (205)
Bulgarian split squats 4 x 12 (25 lb)
Sumo RDL 5 x 8 (115)
I have absolutely terrible knees and hip/ankle mobility so getting to a 5 x 5 method AND hitting depth/proper form is still quite a challenge for me. I deal with "butt wink" if I go below parallel. My goal is to up weights and lower reps gradually.
Any tips, feedback, input is appreciated. I'll post before pictures within the next couple days. Cheers!