Deucalion
Active member
- Joined
- Jun 9, 2023
- Messages
- 273
- Reaction score
- 114
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
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
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