Body Transformation Help

[Deucalion]

I am mid 20's 6'4'' 202 lbs seriously working out for 3-4 years, started peds ~8-9 weeks ago. I feel very poorly due to me not hitting my goals this summer. I am on Test c 500mg arimidex .25-.5 daily I disregarded what others have told me here and started anavar 50mg daily too on my first cycle split into two 25mg doses about two weeks ago... I have been trying so hard to reach these goals... to the point where I think I have caused myself CNS fatigue because (SADLY) the workouts below are probably 90%-100% max effort on every set and every exercise. So much so I was going to de-load the next two weeks and re-assess.
I haven't been sleeping well but am exhausted during the day. I have however been getting now about 7-8 hours of sleep.

I feel like I am spinning my wheels here and getting nowhere, I am fully aware this post is ridiculous but I don't know what to do.
What Can I change or do to reach my goals (listed below)?
What am I doing wrong I am open to constructive criticism, I need help?
Where do you get diet plans from for prepping food?
How do you guys find new exercises to keep it fresh?



My diet is on/off good 85% good/15% bad
Macro breakdown is 2800 Cals 200G protein 200-250 carbs 90-105 fat
Probably 1 1/2 cheat days a week hitting 3000-4000 calories with macros more so looking like 100-150 protein even split between carbs and fat


Just switched to this routine about 2-3 weeks ago it is a substantial increase from my previous routine.
I workout 4 times a week, Push, Pull, Rest, Push, Pull, Rest, Rest

Routine Push
Chest Press (Machine) Upper Chest 60lbs each arm
60lbs x 12 reps
60lbs x 10 reps
60lbs x 8 reps
Chest Press (Machine)
140lbs x 12 reps
140lbs x 10 reps
110lbs x 12 reps
110lbs x 10 reps
Butterfly (Pec Deck)
110lbs x 12 reps
110lbs x 10 reps
110lbs x 8 reps
Incline Bench Press (Dumbbell)
70lbs x 12 reps
70lbs x 10 reps
50lbs x 12 reps
Oblique Ab Machine
180lbs x 12 reps
180lbs x 10 reps
180lbs x 8 reps
Back Extension (Weighted Hyperextension)
160lbs x 14 reps
160lbs x 12 reps
160lbs x 10 reps
Leg Press (Machine)
240lbs x 12 reps
240lbs x 10 reps
200lbs x 10 reps

Pull:
Hammer Curl (Dumbbell)
40lbs x 8 reps
40lbs x 6 reps
35lbs x 8 reps
35lbs x 6 reps
Front Raise (Dumbbell)
20lbs x 10 reps
15lbs x 8 reps
15lbs x 6 reps
Lateral Raise (Dumbbell)
20lbs x 10 reps
15lbs x 8 reps
15lbs x 6 reps
Seated Row (Machine)
160lbs x 12 reps
140lbs x 10 reps
140lbs x 9 reps
Lat Pulldown (Machine)
100lbs x 12 reps
100lbs x 11 reps
100lbs x 10 reps
Rear Delt Reverse Fly (Machine)
80lbs x 12 reps
80lbs x 10 reps
80lbs x 8 reps
Bicep Curl (Machine)
100lbs x 12 reps
100lbs x 6 reps
70lbs x 11 reps
70lbs x 8 reps
Crunch (Weighted)
210lbs x 14 reps
210lbs x 10 reps
210lbs x 8 reps
170lbs x 14 reps
170lbs x 10 reps
170lbs x 8 reps
Crunch (Machine)
90lbs x 12 reps
90lbs x 10 reps
90lbs x 8 reps

 

[Gainscity]

There is so much wrong here….
Kids nowadays want to jump on gear before even learning how to properly lift and diet correctly. You could’ve gotten farther with ur physique naturally but you’re already on anyway.

Your training needs a lot of work. You need to build a foundation with heavy compound exercises. The only
leg exercise is leg press. Why do you skip leg day? You need to have bench press, shoulder press, squats, and deadlifts in your routine then add to it with extra compounds and isolation movements.

If you’re trying to add muscle you aren’t eating enough, I cut on those calories. 3500+ calories and lots of protein+carbs and good fats. Dirty it up here and there if u can stay lean and have a fast metabolism.

.25-.5mg Adex daily is way too much you’ve likely crashed ur e2 which will cause you problems. Pull bloods and take a week or two off the ai if e2 is non existent and see how u feel. Reintroduce the AI at just .5-1mg per week only.

Keep things simple eat big and lift big and you will grow.

Sample Push day
Sets are in working not counting warm up
Bench Press 2-3X6-8
Shoulder Press 2-3X6-8
Dips 3Xfailure
Chest Fly 2-3X10-12
Lateral raises 2-3x10-12 SS w/ Rear Delt fly 2-3x10-12
Tricep Pushdown 2-3X6-10
French Press 2-3X6-10

Let me know if u need help with anything else.

 

[Deucalion]

There is so much wrong here….
Kids nowadays want to jump on gear before even learning how to properly lift and diet correctly. You could’ve gotten farther with ur physique naturally but you’re already on anyway.

Your training needs a lot of work. You need to build a foundation with heavy compound exercises. The only
leg exercise is leg press. Why do you skip leg day? You need to have bench press, shoulder press, squats, and deadlifts in your routine then add to it with extra compounds and isolation movements.

If you’re trying to add muscle you aren’t eating enough, I cut on those calories. 3500+ calories and lots of protein+carbs and good fats. Dirty it up here and there if u can stay lean and have a fast metabolism.

.25-.5mg Adex daily is way too much you’ve likely crashed ur e2 which will cause you problems. Pull bloods and take a week or two off the ai if e2 is non existent and see how u feel. Reintroduce the AI at just .5-1mg per week only.

Keep things simple eat big and lift big and you will grow.

Sample Push day
Sets are in working not counting warm up
Bench Press 2-3X6-8
Shoulder Press 2-3X6-8
Dips 3Xfailure
Chest Fly 2-3X10-12
Lateral raises 2-3x10-12 SS w/ Rear Delt fly 2-3x10-12
Tricep Pushdown 2-3X6-10
French Press 2-3X6-10

Let me know if u need help with anything else.T

Thank you! I just don't know where to fit in leg day honestly and keep my 4 day a week routine while also hitting push pull twice a week. Do you think hitting legs once every week and a half average would be sufficient?
I think I am a high aromatizer, When ever I stop AI I get a bunch of neck pimples and retain water. I will be getting labs in like a week or two-ish, wanted to wait to let the anavar do its worst so I can see the damage and correct that with TUDCA etc. if needed.


Just to summarize haha you are saying
-Add heavy compound exercises
-Lower reps, higher weight
-Eat more
-AI, labs, etc.

I appreciate your time here and extending yourself if I need additional help! I really want this man...

 

[Gainscity]

Thank you! I just don't know where to fit in leg day honestly and keep my 4 day a week routine while also hitting push pull twice a week. Do you think hitting legs once every week and a half average would be sufficient?
I think I am a high aromatizer, When ever I stop AI I get a bunch of neck pimples and retain water. I will be getting labs in like a week or two-ish, wanted to wait to let the anavar do its worst so I can see the damage and correct that with TUDCA etc. if needed.


Just to summarize haha you are saying
-Add heavy compound exercises
-Lower reps, higher weight
-Eat more
-AI, labs, etc.

I appreciate your time here and extending yourself if I need additional help! I really want this man...

Legs once per week minimum do not neglect them. Just do this instead. It’s 5x per week though.
Push
Pull
Legs
Rest
Push
Pull
Rest

Yes make sure to include compounds in every workout. Eat like a horse and lift like a mad man. It isn’t easy growing even with gear. When u get labs done report back what ur levels are. I’m assuming your e2 is bottomed out. If u aromatize that easy do a moderate dose but don’t annihilate ur e2 that will make you feel worse.

I’m happy to help we’re all here to better ourselves and make gains.

 

[Deucalion]

Thanks man! In the next couple days I will try to put a better workout plan together and may report back for further tweaking! I may shoot to get labs done next week if you really think I may have nuked my e2. I was under the impression that if I had done so I would have erection issues, luckily that is not currently the case. I also do not want to find out that way though...

 

[Gainscity]

Thanks man! In the next couple days I will try to put a better workout plan together and may report back for further tweaking! I may shoot to get labs done next week if you really think I may have nuked my e2. I was under the impression that if I had done so I would have erection issues, luckily that is not currently the case. I also do not want to find out that way though...

Hell yeah, we’re all gonna make it brah.

You’re right you most likely would have erection issues if ur e2 is that low. How’s libido? Got sore joints?

 

[Deucalion]

Hell yeah, we’re all gonna make it brah.

You’re right you most likely would have erection issues if ur e2 is that low. How’s libido? Got sore joints?

I could be a weird outlier with symptoms and you could be totally correct. I honestly, feel no symptoms at all. My libido is normal/high, no joint pain, no heat flashes etc. I feel like I may have been close to crashing my E2 when I was on 275 test C and taking about the same amount of AI most days when I first started. This made me feel awful. Then I stopped and by my next injection time I got super emotional at night and had to start on a lower dose, which fixed that.
I am not going to skimp on labs, this weekend I will look into buying them and getting everything together to go.

 

[bicycleseatsniffer]

I could be a weird outlier with symptoms and you could be totally correct. I honestly, feel no symptoms at all. My libido is normal/high, no joint pain, no heat flashes etc. I feel like I may have been close to crashing my E2 when I was on 275 test C and taking about the same amount of AI most days when I first started. This made me feel awful. Then I stopped and by my next injection time I got super emotional at night and had to start on a lower dose, which fixed that.
I am not going to skimp on labs, this weekend I will look into buying them and getting everything together to go.

Estrogen is very important for your goals and you've been blasting it away. Gyno is scary I guess but to me there's no bigger fear than doing a cycle and fucking with my balls and biology potentially permanently and having no gains to show for it because I was scared of a titty tingle. Your E2 should be high WITH your test. Keeping a healthy ratio is good, I think too many people focus on absolute number.


And also what about this part?

when I was on 275 test C and taking about the same amount of AI most days when I first started

You were on gear before? I thought this was your first cycle. Or is this just what you first pinned with and you're deep in a cycle that you've crashed already in?

 

[Deucalion]

Estrogen is very important for your goals and you've been blasting it away. Gyno is scary I guess but to me there's no bigger fear than doing a cycle and fucking with my balls and biology potentially permanently and having no gains to show for it because I was scared of a titty tingle. Your E2 should be high WITH your test. Keeping a healthy ratio is good, I think too many people focus on absolute number.


And also what about this part?

You were on gear before? I thought this was your first cycle. Or is this just what you first pinned with and you're deep in a cycle that you've crashed already in?

I am starting to get it now I am taking these suggestions seriously, I have dropped down to 0.125 arimidex daily now. Without taking some form of arimidex daily I lose my spontaneous erections+ morning wood, I get emotional at night, water retention, and bacne. This last week I was off arimidex for about 4-5 days and my libido was tanking.

I started my cycle on like 250/275 the first 6 weeks and had gained like 20ish pounds and made amazing strides in weight and reps being lifted. Hit a wall and was advised to start 500 test, which did not help so I started anavar 50mg daily too which I see now was a mistake because it doesn't feel like it is doing much at all...

 

[Deucalion]

There is so much wrong here….
Kids nowadays want to jump on gear before even learning how to properly lift and diet correctly. You could’ve gotten farther with ur physique naturally but you’re already on anyway.

Your training needs a lot of work. You need to build a foundation with heavy compound exercises. The only
leg exercise is leg press. Why do you skip leg day? You need to have bench press, shoulder press, squats, and deadlifts in your routine then add to it with extra compounds and isolation movements.

If you’re trying to add muscle you aren’t eating enough, I cut on those calories. 3500+ calories and lots of protein+carbs and good fats. Dirty it up here and there if u can stay lean and have a fast metabolism.

.25-.5mg Adex daily is way too much you’ve likely crashed ur e2 which will cause you problems. Pull bloods and take a week or two off the ai if e2 is non existent and see how u feel. Reintroduce the AI at just .5-1mg per week only.

Keep things simple eat big and lift big and you will grow.

Sample Push day
Sets are in working not counting warm up
Bench Press 2-3X6-8
Shoulder Press 2-3X6-8
Dips 3Xfailure
Chest Fly 2-3X10-12
Lateral raises 2-3x10-12 SS w/ Rear Delt fly 2-3x10-12
Tricep Pushdown 2-3X6-10
French Press 2-3X6-10

Let me know if u need help with anything else.

Hey I have made some changes to my workout plan I really feel like upping weight and dropping reps was what I needed. I also took 2 days off in a row and came back stronger to the gym. I plan on following your structure too

Push
Pull
Legs
Rest
Push
Pull
Rest


Push
ALL Exercises are 3 sets of 10,8,then 6
Bench press 200lbs
Chest press machine 160lbs
Tricep rope pull downs 120lbs
Shoulder press 120lbs
Chest fly 130lbs
Obliques 190lbs
Back extension 180lbs

Pull
ALL Exercises 3 sets of 10,8,then 6
Bicep Hammer curls @45
Bicep curls machine @115
Row machine @180
Lat machine @160
Lateral raise delt @20lbs
Front raise delt @20lbs
Rear delts machine @80
Pull ups to failure
Weighted crunch @230lbs
Weighted crunch machine @100lbs
Knee raises to failure

Legs
All Exercises 3 sets of 10,8,then 6
Leg Extensions @200
Calf things @200
Leg press @240
Dead lift @160 ( I don't want to injure myself while I am getting the form correct I plan on increasing weight soon)
Squats @180

I am looking into more exercises to switch out to keep things fresh.
I started eating about 3.5k-4k calories, looking to clean them up though about 70/30 clean dirty.... I gained about 4 lbs since wednesday.
What are your thoughts so far/ what would you change/ add?

I am about 8 weeks from ending my cycle too, I have been racking around my brain whether I should cruise on test or try and PCT but I do plan on at least one more cycle given my progress on this one not being optimal. What dose is cruise dose 150mg? 200mg? What are your thoughts on this?

 

[Gainscity]

Hey I have made some changes to my workout plan I really feel like upping weight and dropping reps was what I needed. I also took 2 days off in a row and came back stronger to the gym. I plan on following your structure too

Push
Pull
Legs
Rest
Push
Pull
Rest


Push
ALL Exercises are 3 sets of 10,8,then 6
Bench press 200lbs
Chest press machine 160lbs
Tricep rope pull downs 120lbs
Shoulder press 120lbs
Chest fly 130lbs
Obliques 190lbs
Back extension 180lbs

Pull
ALL Exercises 3 sets of 10,8,then 6
Bicep Hammer curls @45
Bicep curls machine @115
Row machine @180
Lat machine @160
Lateral raise delt @20lbs
Front raise delt @20lbs
Rear delts machine @80
Pull ups to failure
Weighted crunch @230lbs
Weighted crunch machine @100lbs
Knee raises to failure

Legs
All Exercises 3 sets of 10,8,then 6
Leg Extensions @200
Calf things @200
Leg press @240
Dead lift @160 ( I don't want to injure myself while I am getting the form correct I plan on increasing weight soon)
Squats @180

I am looking into more exercises to switch out to keep things fresh.
I started eating about 3.5k-4k calories, looking to clean them up though about 70/30 clean dirty.... I gained about 4 lbs since wednesday.
What are your thoughts so far/ what would you change/ add?

I am about 8 weeks from ending my cycle too, I have been racking around my brain whether I should cruise on test or try and PCT but I do plan on at least one more cycle given my progress on this one not being optimal. What dose is cruise dose 150mg? 200mg? What are your thoughts on this?

On your exercises go in order from heavy compounds to isolation movements last. You will need all your energy for the heavier compound lifts. Especially since your goal is to get bigger and stronger.

On your pull day don’t do front raises and side lateral raises those are working parts of your shoulders I’d do those on Push day. If you’re doing front raises the day after a push day ur over stressing the front delts too much.I think pull day could use some editing with exercises and order of them

For pull day I’d do
Lat pull down or pull ups
Rack chins (YouTube it)
Bent over row or t bar row
Rear delt fly
Bicep curl
Hammer curl
Keep all ur ab stuff

Add leg curls on leg day for some hamstring isolation

You still got 8 weeks to make gains. Once cycle is done it’s up to you if you wanna pct or cruise. If you decide to cruise 140mg per week split twice per week shall suffice. Blood work will tell you for sure though.

 

[Deucalion]

On your exercises go in order from heavy compounds to isolation movements last. You will need all your energy for the heavier compound lifts. Especially since your goal is to get bigger and stronger.

On your pull day don’t do front raises and side lateral raises those are working parts of your shoulders I’d do those on Push day. If you’re doing front raises the day after a push day ur over stressing the front delts too much.I think pull day could use some editing with exercises and order of them

For pull day I’d do
Lat pull down or pull ups
Rack chins (YouTube it)
Bent over row or t bar row
Rear delt fly
Bicep curl
Hammer curl
Keep all ur ab stuff

Add leg curls on leg day for some hamstring isolation

You still got 8 weeks to make gains. Once cycle is done it’s up to you if you wanna pct or cruise. If you decide to cruise 140mg per week split twice per week shall suffice. Blood work will tell you for sure though.

Hey so I got my labs tested about 2ish weeks ago. Estradiol, Sensitive 94.7 pg/mL Final. About one week prior to that I changed my dose to .5mg 2-3 times a week. Kind of lost morning wood, but during sex my erections are totally fine, pimples are back, water retention came and left. Also, I have not gone up in weight or reps since we last spoke. I added the leg day, re organized like you had said, have been consistently eating more. I really do not know what I am doing wrong I am hitting the gym so hard, my last rep or two on every exercise is like face grimacing, panting, and shaking, my legs shake on arm exercises those last couple reps.


Starting test and running it at like 375 I physically looked like a gained a substantial amount of muscle and weight and reps shot up. Then I felt like I hit a plateau so I upped to 500mg and added 50 mg anavar and it did not help... I am still at that same plateau, I am legit not moving up in reps or weight at all.