First Cycle Workout Routine
 

Hello here is a little bit of background on me. I am 6 feet 3 inches tall 2 years ago I was 400lbs / 50% body fat. I am now 270 lbs about 21% body fat. I am about to do my first cycle if Test C as soon as it arrives. I am looking for any recommendations for a work out that will add muscle to help show all the hard work I have done over the past 2 yrs.

I am currently doing a 3 day split due to my work schedule but I can add more if that is what is needed. Thanks for any support you can provide to help me obtain gains that will stay.

Congrats on the weight loss, that's excellent.
Can you put a copy of your current 3 split up so we can see what you've been doing.

I would recommend a 4 day split, But I'd like to see what you've been doing before I do

Awesome weight loss mate. Good luck with the rest of it.

well done with loss
i do preffer a 4 day split
but if only 3 days availible due to work
i would say do ppl push pull legs
day1 push chest delts triceps day2 pull back traps biceps day3 legs
as said post up current routeen and sure can help

Sorry for the long post but here is what the Current and cycle plan is.

Currently doing the following:
Squats
Bench Press
Romain dead lift
Bent over row
Seated barbell press
Barbell curl
Shoulder Shurg
Push up
Seated calf raise
Leg press

Once start the cycle when the Test C arrives is going to do the following that HugeTom suggested.

DAY 1 CHEST + TRICEPS + ABS

Flat Bench Press 3x12
Incline Dumbbell Press 3x12
Pec Deck 2x15
Close Grip bench 3x 15
Cable Pushdowns 3x15
Overhead dumbbell extensions 2x15

ABS
Leg Raises 3x30
Sit Ups 3x30


DAY 2 Cardio 30-40 Min


DAY 3. LEGS+SHOULDERS

Squats 2x12
Leg Extensions 3x15
Calf Raise 3x12
Seated Smith Overhead Press 2x12
Staying Lateral Raise 2x12
Arnold Press 2x 12

ABS
Leg Raises 3x30
Sit Ups 3x30


DAY 4 OFF

DAY 5
BACK+BICEPS
Pull Ups 3xmaximum amount of reps
Seated Rows 3x15
Deadlift
Barbell Biceps Curls 3x10
Concentration Biceps Curls2x20


ABS
Leg Raises 3x30
Sit Ups 3x3

DAY 6 Cardio 30-40 Min

DAY 7 OFF

Thats a decent routine although I would not recommend doing shoulders on leg day, Legs a large muscle group and should be worked alone, you also do not have anything there for your hams,
I would also suggest more sets in the leg routine
For example

Squats 4 x 8 to 12
Leg extensions 3 x 12
Lunges 2 x 30
Lying leg curls 4 x 8 to 12
Romanian deadlift 3 x 6 to 10

The reps I have stated are quite high, for building muscle I would prefer to do 4 to 6 reps to failure(this would be for the whole routine not just legs)

Personally I would recommend something like this, although it is a 5 days splt: https://www.hypermuscles.com/f69/pow...ng-split-4772/ or this: https://www.hypermuscles.com/f69/ret...training-6209/

Thanks for the info and I will definitely take a look a the links. Based on this suggestion should I be working with a weight that is high but allows me to hit 12 reps?

Basically yes, if you can do more than the 12 reps then you're not training heavy enough,
the same goes for any rep range, be it 4, 6, 8, 10 or 12

i was going to say i would do more on legs also upperback/traps missing
if wanted to do 12reps i would on first 2 sets but on last set have heavy set and aim for 6reps if get 8reps more weight if onlt get 4reps stick at it till get 6reps this also keeps track on strenth progress

Thanks for the feed back, I have checked out the links and now have a game plan for when I start my first cycle(just waiting for it to arrive). I have made a decision that I need to go to a 5 day split, so I will look at where I can add theb2 extra days.

I also like the fact with a 5 day I can focus on 2 muscle groups and work them harder I the same time frame as I am now

I'm going to be a bit boring here . . . just watch out for overtraining.

A lot of people seem to start a Test cycle and hammer the training from the off. And then a lot of them find themselves overtraining and lose the momentum just as the Test E (or C or whatever) is starting to kick in and provide that extra boost.

Not saying it will happen, just saying to be aware and that if the heavy bodybuilding stuff is a bit new, to start at a certain pace and build it up.

I said it before and I'll say it again, awesome fat loss so far!

I have a different opinion, over-training is 'over-rated' for me...it's not so easy to over-train... unless you are going twice a day seven days a week at the gym or train the same muscle group every two days it's not gonna happen. I think the chance of overtraining off of steroids is much bigger than when on them. Injury during squatting or deadlifting thinking 'I'm on steroids so I can up the weight 20 pounds each week' is a real threat though.

Thank you for input from everyone. I will definitely take all opinions into consideration. I do know I need to change my routine I currently am doing. So while I wait for my test to arrive I am going to start with my original 3 day plan below that was suggested by HugeTom. Once I get my gear then go 5 day.

DAY 1 CHEST + TRICEPS + ABS

Flat Bench Press 3x12
Incline Dumbbell Press 3x12
Pec Deck 2x15
Close Grip bench 3x 15
Cable Pushdowns 3x15
Overhead dumbbell extensions 2x15

ABS
Leg Raises 3x30
Sit Ups 3x30

DAY 2 Cardio 30-40 Min

DAY 3. LEGS+SHOULDERS

Squats 2x12
Leg Extensions 3x15
Calf Raise 3x12
Seated Smith Overhead Press 2x12
Staying Lateral Raise 2x12
Arnold Press 2x 12

ABS
Leg Raises 3x30
Sit Ups 3x30

DAY 4 OFF

DAY 5
BACK+BICEPS
Pull Ups 3xmaximum amount of reps
Seated Rows 3x15
Deadlift
Barbell Biceps Curls 3x10
Concentration Biceps Curls2x20

ABS
Leg Raises 3x30
Sit Ups 3x3

Thanks again all keep the input coming.

The point about it being easy to overtrain when off steroids than on is exactly the point I'm trying to make.

If you are using Test C then it will probably take 4 to 5 weeks to properly kick in. I felt something going on after 2 to 3 weeks when I took test E but it was probably 4 to 5 weeks before it really started.

So my point, is that until it does kick in you are training without the steroid back up. Unless you have been training for some time and all you do is continue with that or similar I think you consider 'getting into' your new routine in a progressive manner and not blast of from the off.

I've seen loads of people go at it like a nutter for a month or two and then for some reason (overtraining probably) lose momentum, focus and possibly even calling it a day.

Overtraining doesn't necessarily mean injury etc. It means working a bit too hard in the gym, working a bit too hard out of the gym, not being able to sleep as well as you usually do, not recovering before you hit the iron again and therefore not progressing properly. It can also mean losing interest and not fully understanding why!

That said, if you've been training hard for years on steroids then I doubt that overtraining is even the slightest issue. If not . . .

Just my opinion.

been told biggest mistake is overtraining and under-eating

Received cycle
 

Received first cycle products from GBN starting Sunday.

Good luck with your cycle mate. You won't be disappointed. I've been training naturally for decades and then I started a cycle and it's the best thing I ever did. Just be sensible. There really is no need to do stupid doses.

Thanks for the advice. I am running 500 a week for 12 weeks off weeks 13&14 then PCT 15-17. HugeTom has been a huge help to me with advice and guidance.

That's more or less what I did and I ate to cut (low carbs but plenty of protein) and still gained muscle. If you eat to gain you will not be disappointed. I guarantee that.

Let us all know how it goes?

OMG! That's awesome. Congrats for the weight lose and thanks for sharing what you did to get such an awesome result.