beef's 1-test 4-ad cycle

[beefcurry1]

ok im going on my first cycle and im happy to say i am comfortable with it. i have researched quite a lot to get to where i am with this decision so im hoping for the best. i will be taking transdermal 1-test:4-ad (225mg:300mg) in t-gel post cycled with nolvadex about 30,20,10,10 post cycle. i will see how the postcycle numbers go and adjust accordingly. my workout is going to be roughly in the 5-10 range starting the 4 week cycle with sets of 10 then 8,6,5.

day 1: chest back calves
bench with smith calf raises
incline with pull downs
laying cable flyes smith calf raises
decline db with seated rows
1 arm db rows
deadlift

day 2: legs traps

squat
leg press with upright rows
lunges with bar shrugs
leg curls db shrugs
sldl
weighted crunches and more weighted crunches

day 3: shoulder bis tris

arnold press with db preachers
skull crushers with side lateral raises (raised to almost directly over my head. on the negative i pause at parallel to ground)
rear raises with push downs
military press with hammers (either db or goosenecks)
close bench with bar curls

day 4: off

right now my stats are 5'10" 176. no idea on body fat. estimated maxes are squat - 365 bench - 275 deadlift - 465
measurements are: (all flexed)
r arm 15
l arm 14 1/2
r leg 24
l leg 24
chest 40
shoulder 46
neck 16
stomach 32 1/4
r calf 15
l calf 15

ill keep this updated from day to day after every workout and see where i go.

[kungfu74]

Hey Beef, good luck on your first cycle and I hope it turns out well for you. One question, are you hitting each muscle group twice a week with the split you posted above? basically like M-1/T-2/W-3/T-OFF/F-1/S-2/S-3 and the following week M-OFF etc...? just curious..

[beefcurry1]

thanks for the encouragement. yea what you said looks about right. im not worried about the day of the week just day 1,2,3,4,1,ect.

[beefcurry1]

ok pretty good lifting session today.

chest back

bench 190lbs 10,10,8
db incline 55s 10,10,8 pull downs 130 12,11,10 (bumping up 10)
laying cable flyes 55 10,10,8
seated rows 120 10,9,8
1 arm db rows 55 10,9,8
db decline 55 10,10,9
deadlift (after every rep i set it down for about a sec) 365 4,4,4(bump up 10)

post workout im having 2 servings whole milk, 20g whey, 7 1/2g creatine and glutamine in grape juice. before bed zma.

[beefcurry1]

ok, today was a fun leg day. here's how it went.

weighed in today still at 178. woke up had a good breakfast with ultra mega gold vits and a stacker 3 (a good pick me up before the gym). showered, scrubbed my legs for better application of the lotion. dried for about 20 min, applied, waited about 45 min and off to the gym. instead of usinga normal leg press today i tried a cable leg press. i could only use about half the weight as normal leg press but i liked it a lot more. better burn on the quads plus my toes didnt feel like they were about to burst through my shoes. for lunges i tried bringing my non lifting leg back insted of stepping forward and i liked it a lot more. less stress on the non active leg's knee plus i felt more stable.

legs and traps

squat 235 10,9,8
leg press 275 10,10,8 with db shrugs 95s 10,10,10 (hold longer at top)
lunges 165 5,5,5 (gonna go to 6) with bar shrugs 225 10,10,10 (gonna try jaster's next time)
leg curls 135 10,10,9
upright rows 95 10,10,8
sldl 225 5,5,5 (staying low reps with this. bump up 5)

im going to start making this my ab day and do weighted crunches with leg curls, upright rows, and sldl. if you think 9 sets is too many for abs lemme know and ill knock a set or 2 off. i cant wait until tomorrow.

[beefcurry1]

ok today sucks. i got off work at 730am yesterday morning but had to work on the big red bitch (my car). that lasted until around 2(ITS FINALLY DRIVING after 3 months of being broken) hit the bed around 330. got up at 1030 with no time for the gym. since my schedule is already so jacked up because i usually go to bed as soon as i get home im gonna go after work this morning(im at work now, bored and surfing the net) im predicting a bad workout but im going to do my best to get after it and suck it up. i didnt have a chance to weigh myself but ill do that at the gym or after i work out at home so i am using the same scale. im still eating good, feeling good. i feel im recovering faster so im probly going to add a few sets to most of my workout. i dont know if its the ph or becoming accustom to the higher reps. ill keep this updated.

[jgriffith]

Good luck with your first cycle, what did you decide on for PST? Are you going to be doing high reps the whole time? Whats your thinking there? Just curious

[beefcurry1]

thanks for the good luck, im hoping it to be a good experience. post cycle im going with nolvadex, probly 30,10,10. ill make adjustments there if necessary. ill be going down reps every week. i was doing low reps for a while prior to starting my cycle so i wanted to change things up. ill be doing 1 week sets of 10, 1 week sets of 8, then 6, then 5. another reason i chose to start with higher reps is because i have always had good results from higher rep workouts. i dont know what it is but my body just doesnt seem to react as well to lower reps. if i see good results from this and decide to do another i will see how all low reps goes then maybe another with all high reps and maybe another with low reps to high reps just to see what different effects it has. this is of course going to be over a long period of time. no sense in rushing messing myself up for research sake.

[beefcurry1]

day 3: shoulders bis tris

not as bad a day as i was expecting. a few good things a few bad but nevertheless a decent workout to day. i did cable preachers for the first time in a while and really liked them. the cable machine i use has kind of jacked up numbers on it. im not sure what they mean but if you look at the machine exercises i did its probly easy to tell its a little higher than the actual weight. the side laterals are raised overhead then paused on the way down at parallel to the ground for a second. the rest of the workout looked something like this:

arnold press 40s 10,10,10,8 cable preachers 100 10,10,8,8
side laterals 20s 10,10,9,8 skull crushers 80 10,10,10,10
rear raises 20s 10,10,8,8 push downs 120 10,10,10,8
military press with u bar 105 10,9,8,7 gooseneck curls 100 10,10,10,8
close bench 140 10,10,10,10 bar curls 70 10,8,8,7 smith calf raises 245 10,10,10,10

[SinTek]

Why milk post workout?

[beefcurry1]

Originally Posted by SinTek

Why milk post workout?

thats what i mix the protein with. it tastes better than in water and i might as well get some extra protein.

[LifterMike]

Keep up the good work Beef, keep us updated on the ph cycle workout :

[beefcurry1]

today i started back over and hit chest and back. not as good a workout as i was hoping. i didnt have my multi vit this morning nor my stacker 3 for the boost but all things considered i had a decent workout

bench 195 10,10,8,7
incline 140 10,10,8,8 pull downs 130 10,10 140 10,9
decline 55s 10,10,10,8 1 arm db rows 55 10,10,10,8
laying cable flyes 55 per hand 10,9,8,7
seated rows 120 10,10, 130 9,8
deadlift 355 4,4,4,4

chest and back down, im looking for legs and traps tomorrow.

[beefcurry1]

ok i felt strong today until i started warming up. i noticed i was still a little sore but i wasnt gonna let that end my wokrout. not a bad day. i know im gonna be hurting tomorow.

squat 245 10,9,8
cable leg press 280 10,10,10 db shrugs 90s 10,10,10,10
lunges 175 5,5,5 per leg bar shrugs 235 10,10,10,10
upright rows 95 10,10,8
leg curls 140 10,10,9
sldl 225 5,5,5

[BigPete]

Any weight gain yet?