Reepers m drol cycle

GOALS

Hit 16 stone with minimal bf gain 
aiming to do this before june.. would also like to start a cut before then as i am going away and want to try and look my best

CURRENT STATS

weight - 15st 4
biceps - 16"
Chest - 43"
Legs - 25 1/2
Waist - 36

CURRENT PICS

Pics will be uploaded on sunday/monday night

DIET


(actual diet will be posted further down)
Training days - 3500

non Training days - 3000

SUPPLEMENTS  
 
Everyday use
Multivitimans - 2 per day   
Omega 3 Oils - 2 per day   
Whey protein - 
Creatine Mono - 5g per day  
beta alanine - 1g per day

Pre workout supplements (only used on some days)
L Glutamine
Taurine
Caffeine 
AAKG

CYCLE 

m drol - 3/4 week cycle
week 1 - 10mg for first 3 days then up to 20mg for rest of week
week 2 - 20mg
week 3 - 20mg 
week 4 - 20mg (this is only an option if cycle has gone ok and having no bad sides etc)

liver support 
milk thistle 1g per day through cycle and pct 


pct -  Nolvadex
day 1 - 60mg
week 1 - 40mg
week 2 - 20mg
week 3 - 20mg

Diet will be posted later on tonight (sunday) as i want to make some changes to fit around my new job!!

will be working on this today

Monday 11th Jan

Chest and triceps training

Flat bench - barbell
70kg - 12
75kg - 10
80kg - 10

incline bench - dumbbell
30kg - 10
32.5kg - 8
32.5kg - 8

Flyes - incline
17.5kg - 10
20kg - 8
20kg - 8

hammer strength flat bench
60kg - 12
80 kg - 8
80kg - 8 plus partial reps


dips
bw x 12
bw x 12
bw x 12

tricep push downs 
(didnt note weight down)

Tuesday 12th

Back and Bi's

power cleans
60kg - 10
60kg - 10
80kg - 8
80kg - 8

bent over row
60kg - 12
80kg - 10
90kg - 8

lat pull down
70kg - 10
77kg - 8
85kg - 8 

bicep curls - dumbbell
20kg - 8
22.5kg - 8
22.5kg - 8

close grip curls - barbell
40kg - 10
45kg - 10

Subbed! aint got time atm mate, but will have a read through this soon.

Looks good man, good luck

cheers for post guys.. off to gym soon so will get todays session posted up.. 

the journal was a bit rushed the other day but will have a bit more time so will try and keep it up to date and detailed.

Thursday 15th Jan

Traps and Shoulders

seated dumbbell press
25 x 12
27.5 x 10
30 x 8

OHP 
40 x 12
50 x 12
60 x 8

upright rows
50 x 8
50 x 8
50 x 8

front raises
22.5 x 10
22.5 x 10
22.5 x 10

side raises
15 x 15
20 x 8
20 x 8

side raises machine
3 sets of 10

ok heres some updates... 

missed training on friday (legs) due to work but will be training today!!!

had last drink last night for next 2 months as will be focusing on training more

will get diet posted up today as have been working out whats going to be the best as i start a new job tomorrow

will get pics posted up today as gf is home and brought my camera back!

gonna really focus on this now as i have a new goal... going away in june with all my mates and its gonna be a wife beater holiday so i gotta make sure i look the best lol!!

Friday 15th

Training - legs and calves

Leg Extensions 
10 x 80
10 x 90
8 x max
8 x max

Squats
12 x 100
10 x 110
8 x 120 - was easy but havnt done in a long time so wanted to take it easy

leg press
80 x 10
120 x 10
120 x 10

lunge 
50 x 12
55 x 12
80 x 10

clave raises
00 x 12
00 x 10
00 x 10
(dont know weights and didnt count plates)

going to start adding more (maybe on monday) calve work in as they are a lagging body part!

overall good workout especially for first leg workout in over 2 months!

Monday 18th 

Chest and Tri's

Incline Bench 
30 x 10
32.5 x 10
35 x 8

Flat Bench
80 x 10
80 x 10
80 x 10

Incline Flyes
17.5 x 10
20 x 8
20 x 8

Tricep Pull Downs
??
??
??

Dumbbell Skull Crushers
30 x 10
32.5 x 10
35 x 8

Tuesday 19th

Back and Bi's


Clean and Jerks
50 x 10
60 x 10
70 x 10

Bent Over Row
60 x 12
70 x 10
80 x 10

Lat Pull downs
75kg - 10 
85kg - 8 
95kg - 8  



Bicep Curls (EZ Bar)
40kg x 10
50 x 10
50 x 8


Bicep Curls (BB)
40 x 12
50 x 10
50 x 10


Cable Curls
70 x 12
70 x 12

Thursday 21st 

Traps And Shoulders


Military Press
40 x 12
45 x 10
45 x 8

Shoulder Press (behind head)
40 x 12
45 x 10
45 x 10

Upright Row
50 x 10
50 x 10
60 x 8

Lateral Raises
15 x 10 (superset with 10's)
17.5 x 10 (superset with 12.5's)
17.5 x 10 (superset with 12.5's)

Front Raises (DB)
12.5 x 10
12.5 x 10

Front Raises (BB)
22.5 x 10
22.5 x 10

Nice job mate, lifting heavy weights!

Any updates on sides/gains, weight gained, strength mate?

hey man.. aint actually started yet.. 

got some pics tho that i will post up.

gonna start in a week or 2 

Chest and triceps training 

Flat bench - barbell 
72.5kg - 12 
77.5kg - 10 
82.5kg - 10 

incline bench - dumbbell 
30kg - 10 
35kg - 8 
35kg - 8 

Flyes - incline 
17.5kg - 10 
20kg - 8 
20kg - 8 

hammer strength flat bench 
60kg - 12 
80 kg - 8 

dips 
bw x 12 
bw x 12 
bw x 12 

seated tricep dumbbell
30 x 12
35 x 10 
35 x 10

Back and Bi's  
 
Bent Over Row 
60 x 12 
70 x 10 
80 x 10 

Lat Pull downs 
75kg - 10  
85kg - 8  
95kg - 8   

Bicep Curls (EZ Bar) 
40kg x 10 
50 x 10 
50 x 8 

Bicep Curls (BB) 
40 x 12 
50 x 10 
50 x 10 

Cable Curls 
70 x 12 
70 x 12 

Hi Mate

Do you need to bother starting the m drol cycle? you seem to be making great progress unassisted at the mo, just a thought.

Whats your diet like?

Keep the good work up.

Aw right mate, cool

hey guys...

well this is something i have been thinking about for a while and i am going to start at some point. 

but at the mo i have started a new job which has long hours so i am just getting used to it and also had some problems sourcing nolva... 

so until i get them sorted i wont be starting.. but it will happen soon!!