OK, see here we go! My Havoc and Cycle Support arrived promptly at 0945 this morning (thanks Predator!!), so I took my first one (10mg) with my mid morning meal and this was about 1.5hr before I trained. Second one was taken with my afternoon/evening meal around 1700. I took a scoop of cycle support with my post workout shake and i'll take another before bed.
Once today is out of the way I'll start taking 10mg with my breakfast and then 10mg around 1700 with cycle support post workout and then in the evening. I don't think it'll be too long before I up the dose to 30mg per day as most seem to benefit at this dosage and i don't want to waste time with too lower dose - so probably by Monday i'll go up to 30mg.
I wasn't expecting anything at all from today so did Chest/Tri's/Calves - this 30 day cycle I'll keep my training exactly the same (split wise) and also with the weight, as discussed above I'm going to keep the weight where it is for the moment and if i'm feeling stronger I'll just increase the reps and not the weight.
Diet wise, I'll be looking at taking in 300-350g Protein, about the same if not a little more probably 400g carbs and then fats at 50 - 70g per day. I read the article by Predator on how to train/diet etc with pro-hormones and this seem to be common advice that i've read elsewhere. The only change here will be Xmas - I'll take Xmas Eve/Day Boxing day off the diet in terms of what I eat normally and will enjoy myself but make sure I get at least my protein requirement in for the day.
I'll weigh myself tomorrow first thing and also get some 'before' pictures.
If anyone else has any other advice on diet please feel free to chip in!
Training was as follows:-
Calves
Standing Calf Raise 4 x 15/15/12/12 with 100kgs -> 120kgs on last 2 sets
Seated Calf Raise 4 x 12/12/12/12 with 60kgs (really concentrating on the squeeze and full range of motion)
Chest
Bench Press - 3 x 12/10/8 increasing to 40kgs per side -> 4 x 8/8/6/6 DS-> 20kgs per side x 12 reps
Incline DB Press - 4 x 10/10/9/8 with 35kg DB's
Incline Cable Fly's - 4 x 15/14/12/14 with 17kgs on stack
Pec Deck - 4 x 15/15/14/13 with 71kgs
Cable X Over - 3 x 12/12/12 with 23kgs each side
Tri's
Straight Bar Cable Pushdowns - 4 x 15/15/15/12 with 51kgs on stack
EZ Bar Skull Crushers - 4 x 12/12/11/10 with 10kgs per side
Machine Tricep Dips - 3 x 12/12/12 DS-> 14 with 91kgs -> 47kgs on DS
So my split will be as follows, if I miss anything due work etc then I'll just complete the workout on the next day, but looking at my schedule through January its not busy at all so should be perfect timing:-
Mon - Shoulders/Tri's/Calves
Tue - Chest/Bi's/Abs
Wed - Legs/Calves
Thu - Back/Abs
Fri - Chest/Tri's/Calves
Sat - Legs/Abs
Sun - Off
Bring on the gainzzzz!! 