Would love to hear everyone's strength and size programming models out there. I hear alot of people talking about the different gear they are on, and about nutrition, but I would love people to share their typical programming regimens.
Thoughts? I could see this become a sticky thread for all of those joining us.
Maybe the sharing format could be as follows:
---------------------- Program ----------------------
Your Current Goal (Recomp, Cutting, Bulk, etc):
...
Cycle Details (SARMS, AAS + details by week/dose):
...
Basic Nutrition Protocol (i.e. C/P/F @ 50/30/20, 40/40/20, etc, + Calories on Workout Days vs Non-workout Days):
...
Current Physical Stats and Goal Stats (Height, Weight, BF%, etc):
...
Programming Regimen/Protocol (Number of Days Work, Number of Days Rest; Body Parts, Type of Lifts, Sets/Reps, etc):[/B]
...
---------------------- End Program ----------------------
---------------------- Program ----------------------
I will start. This is my current plan, but I will assess and adjust at week 4 based upon results (or lack thereof).
Your Current Goal (Recomp, Cutting, Bulk, etc):
My current goal is to Recomp
Cycle Details (SARMS, AAS + details by week/dose):
100% SARMS using the Ultra Recomp Stack:
* 4/13-7/6: 1-12 RAD140 (testolone) 20 mg day (2 ml) dosed once a day in the a.m. [2 DROPPERS]
* 4/13-7/6: 1-12 LGD-4033 (anabolicum) 10 mg (1 ml) per day dosed once a day in the a.m. [1 DROPPER]
* 4/13-7/6: 1-12 S4 (andarine) 50 mg day... split doses... 25 mg (0.5 ml) in the a.m. and 25 mg (0.5 ml) in the p.m (4-6 hours later) [1/2 DROPPER]
* 4/13-7/6: 1-12 GW-510516 (cardarine) 20 mg (1 ml) day… dosed all at once 30 minutes before workout… [1 DROPPER]
* 4/22-7/6: ~2-12 MK-2866 / Ostarine (ostabolic) 25 mg per day dosed once a day in the a.m. [1/2 DROPPER]
* 6/8-7/6: 9-12 Tongkat Ali
Mini PCT Weeks 13-16
* 7/7-8/4: Clomid 50/25/25/25
* 7/7-8/4: GW-501516 20 mg day
Basic Nutrition Protocol (i.e. C/P/F @ 50/30/20, 40/40/20, etc, + Calories on Workout Days vs Non-workout Days):
Doing a 40C/40P/20F protocol. I did alot of lower carb in recent months and need to take the carbs up slowly. Will shoot to get to 50/30/20 in 6-12 weeks.
Calorie target is 2700 on workout days and 2400 on non-workout days. Just started the increased calories and so ramping up weekly from 2250 to 2500 to 2700.
Current Physical Stats and Goal Stats (Height, Weight, BF%, etc):
5'11" @ 178lbs and 13.7% BF
Programming Regimen/Protocol (Number of Days Work, Number of Days Rest; Body Parts, Type of Lifts, Sets/Reps, etc):
I plan to lift 5 days/week, and cardio 3-4 days.
Day 1: Squat, OH Press, Bent Over BB Rows all @ 5x5; Cardio 1.5mi run
Day 2: Squat, Bench Press, Deadlift all @ 5x5; Cardio 5000m Row
Day 3: Rest
Day 4: Squat, OH Press, Bent Over BB Rows all @ 5x5; Cardio 1.5mi run
Day 5: Squat, Bench Press, Deadlift all @ 5x5; Cardio 5000m Row
Day 6: Active Rest (i.e. Hike, Surf, or something)
Day 7: Rest
Note: On Day 1 and Day 4 (2x/week) I plan on doing 1 hour of Hot Yoga at 109-degrees. Keeps my flexibility strong and shoulders/hips/low back in solid conditioning due to years of beating the shit of those body parts
Most of this is following the Stronglifts 5x5. I have done progressive overload years ago, and then spent the last few years doing CrossFit. This will allow me to get back into things after spending the last 6 mo with some minor injuries that needed rehabbing w/o jumping in too fast. I will review/adjust as needed, but major assessment every 4 weeks. If I'm not seeing the results, I will tweak. Any suggestions welcome.
---------------------- End Program ----------------------
B
Thoughts? I could see this become a sticky thread for all of those joining us.
Maybe the sharing format could be as follows:
---------------------- Program ----------------------
Your Current Goal (Recomp, Cutting, Bulk, etc):
...
Cycle Details (SARMS, AAS + details by week/dose):
...
Basic Nutrition Protocol (i.e. C/P/F @ 50/30/20, 40/40/20, etc, + Calories on Workout Days vs Non-workout Days):
...
Current Physical Stats and Goal Stats (Height, Weight, BF%, etc):
...
Programming Regimen/Protocol (Number of Days Work, Number of Days Rest; Body Parts, Type of Lifts, Sets/Reps, etc):[/B]
...
---------------------- End Program ----------------------
---------------------- Program ----------------------
I will start. This is my current plan, but I will assess and adjust at week 4 based upon results (or lack thereof).
Your Current Goal (Recomp, Cutting, Bulk, etc):
My current goal is to Recomp
Cycle Details (SARMS, AAS + details by week/dose):
100% SARMS using the Ultra Recomp Stack:
* 4/13-7/6: 1-12 RAD140 (testolone) 20 mg day (2 ml) dosed once a day in the a.m. [2 DROPPERS]
* 4/13-7/6: 1-12 LGD-4033 (anabolicum) 10 mg (1 ml) per day dosed once a day in the a.m. [1 DROPPER]
* 4/13-7/6: 1-12 S4 (andarine) 50 mg day... split doses... 25 mg (0.5 ml) in the a.m. and 25 mg (0.5 ml) in the p.m (4-6 hours later) [1/2 DROPPER]
* 4/13-7/6: 1-12 GW-510516 (cardarine) 20 mg (1 ml) day… dosed all at once 30 minutes before workout… [1 DROPPER]
* 4/22-7/6: ~2-12 MK-2866 / Ostarine (ostabolic) 25 mg per day dosed once a day in the a.m. [1/2 DROPPER]
* 6/8-7/6: 9-12 Tongkat Ali
Mini PCT Weeks 13-16
* 7/7-8/4: Clomid 50/25/25/25
* 7/7-8/4: GW-501516 20 mg day
Basic Nutrition Protocol (i.e. C/P/F @ 50/30/20, 40/40/20, etc, + Calories on Workout Days vs Non-workout Days):
Doing a 40C/40P/20F protocol. I did alot of lower carb in recent months and need to take the carbs up slowly. Will shoot to get to 50/30/20 in 6-12 weeks.
Calorie target is 2700 on workout days and 2400 on non-workout days. Just started the increased calories and so ramping up weekly from 2250 to 2500 to 2700.
Current Physical Stats and Goal Stats (Height, Weight, BF%, etc):
5'11" @ 178lbs and 13.7% BF
Programming Regimen/Protocol (Number of Days Work, Number of Days Rest; Body Parts, Type of Lifts, Sets/Reps, etc):
I plan to lift 5 days/week, and cardio 3-4 days.
Day 1: Squat, OH Press, Bent Over BB Rows all @ 5x5; Cardio 1.5mi run
Day 2: Squat, Bench Press, Deadlift all @ 5x5; Cardio 5000m Row
Day 3: Rest
Day 4: Squat, OH Press, Bent Over BB Rows all @ 5x5; Cardio 1.5mi run
Day 5: Squat, Bench Press, Deadlift all @ 5x5; Cardio 5000m Row
Day 6: Active Rest (i.e. Hike, Surf, or something)
Day 7: Rest
Note: On Day 1 and Day 4 (2x/week) I plan on doing 1 hour of Hot Yoga at 109-degrees. Keeps my flexibility strong and shoulders/hips/low back in solid conditioning due to years of beating the shit of those body parts
Most of this is following the Stronglifts 5x5. I have done progressive overload years ago, and then spent the last few years doing CrossFit. This will allow me to get back into things after spending the last 6 mo with some minor injuries that needed rehabbing w/o jumping in too fast. I will review/adjust as needed, but major assessment every 4 weeks. If I'm not seeing the results, I will tweak. Any suggestions welcome.
---------------------- End Program ----------------------
B
