Pre-Cycle Log: Goals and Current Training Routine

Hey everyone, I’m starting this log to share my current training routine, diet, and lifestyle as I’m considering starting PEDs (Performance Enhancing Drugs). My main goal for this cycle is to gain muscle mass through a clean bulk, followed by a cut to lean out. I’m still deciding on which compounds would be best for me, but this will give you an idea of where I’m at right now.



Current Stats:


- Weight: 60 kg (132 lbs)


- Height: 163 cm (5'4")


- Cycle: None yet, currently training naturally


- Training Experience: 1.5 years (started at 45 kg/99 lbs, now up +15 kg/33 lbs while staying relatively lean)


Training Frequency & Split:


I train 6 days a week, focusing on different muscle groups, with a mix of compound and isolation exercises. Here’s my current weekly split:


Monday: Leg Day (Glutes/Hamstrings focus)


Tuesday: Chest, Biceps, and Shoulders


Wednesday: Leg Day (Quads focus)


Thursday: Back, Triceps, and Shoulders


Friday: Leg Day (Glutes/Hamstrings focus, plus Bench Press)


Saturday: Back and Shoulders


Sunday: Rest Day (Stretching, mobility work, and light walking)


Cardio Routine:


I typically walk for about 60 minutes a day (I walk briskly), and add in 15 minutes on the stair climber after weight training. In the past week, I’ve had some scheduling conflicts, so cardio has been a bit inconsistent, but I’m getting back on track. I never skip my lifting sessions, though – 6 days a week, rain or shine.


Nutrition:


- Maintenance Calories: 2000-2100 kcal/day


- Diet:


- Meals: 250g chicken breast, 250g white potatoes, and a few hundred grams of pumpkin or mixed vegetables for breakfast, lunch, and dinner. I avoid using oils or high-calorie seasonings.


- Snacks: Random snacks throughout the day, usually a slice of toast or some cereal.



Goal:


Currently, my main focus is maintaining my weight and muscle mass while I figure out which PED compounds will work best for me. I plan to bulk cleanly, gain muscle, and then cut after the cycle to reveal the gains. One key consideration for me is minimizing the risk of virilization during this process.


Current Training Routine:


Monday (Leg Day - Glutes/Hamstrings)


- Deadlifts: Warm-up with 60kg (1 set of 6 reps), then 80kg (3-4 sets of 6-8 reps)


- Romanian Deadlifts (RDL): 70kg (4 sets of 8-12 reps)


- Hip Thrusts: 80-100kg (4 sets of 10-12 reps)


- Seated Leg Curl: 35-40kg (4 sets of 8-10 reps)


- Seated Calf Raises: 40-50kg (4 sets of 12-14 reps)



Tuesday (Chest, Biceps, Shoulders)


- Bench Press: Warm-up with 30kg (1 set of 6 reps), then 40kg (4 sets of 8-12 reps)


- Shoulder Press (Machine): 4 sets of 8-10 reps (machine setting level 4)


- Dumbbell Lateral Raises: 7-8kg (4 sets of 8-12 reps)


- Incline Dumbbell Bicep Curls: 7-8kg (4 sets of 10-12 reps)


- EZ Bar Curls: 15kg (4 sets of 10-12 reps)


Wednesday (Leg Day - Quads Focus)


- RDL: Warm-up with 60kg (1 set of 6-8 reps), then 70kg (4 sets of 8-12 reps)


- Squats: 60kg (4 sets of 12-14 reps)


- Hip Thrusts: 80-100kg (4 sets of 10-12 reps)


- Leg Press: 120kg (3 plates) (4 sets of 10-12 reps)


- Seated Calf Raises: 40-50kg (4 sets of 12-14 reps)



Thursday (Back, Triceps, Shoulders)


- Lat Pulldown: 60kg (4 sets of 12 reps)


- Mid Row: 60kg (4 sets of 12 reps)


- Dumbbell Lateral Raises: 7-8kg (4 sets of 8-12 reps)


- Cable Tricep Extensions: 15kg (4 sets of 8 reps)


- Seated Dumbbell Tricep Extensions: 20kg (4 sets of 12 reps)


Friday (Leg Day + Bench Press)


- Bench Press: Warm-up with 30kg (1 set of 6 reps), then 40kg (4 sets of 8-12 reps)


- RDL: Warm-up with 60kg (1 set of 6-8 reps), then 70kg (4 sets of 8-12 reps)


- Hip Thrusts: 80-100kg (4 sets of 10-12 reps)


- Leg Press: 120kg (3 plates) (4 sets of 10-12 reps)


- Seated Leg Curl: 35-40kg (4 sets of 8-10 reps)


- Seated Calf Raises: 40-50kg (4 sets of 12-14 reps)


Saturday (Back and Shoulders)


- Lat Pulldown: 60kg (4 sets of 12 reps)


- Mid Row: 60kg (4 sets of 12 reps)


- Seated Row: "Level 5" setting (4 sets of 10-12 reps)


- Shoulder Press (Machine): 4 sets of 8-10 reps (machine setting level 4)


- Dumbbell Lateral Raises: 7-8kg (4 sets of 8-12 reps)


Sunday (Rest Day)


- Stretching and Mobility: Focus on stretching and recovery, but I do some form of mobility work every day.


- Active Recovery: 15k steps on average, and sometimes I’ll do a 15-minute stair climber session for fun.


Side Note:

Right now, my primary focus is growing my lower body. I feel that my legs, especially glutes and hamstrings, are a bit underdeveloped compared to my upper body. While I am actively working to improve my bench press, I’m maintaining my upper body mass as I prioritize leg development.


Any advice or experiences with similar goals?

I’d love to hear your thoughts, suggestions, or if anyone has a similar experience with PED cycles. How did you decide on compounds, and what precautions did you take?

Hey, just wanted to say your diet looks pretty straightforward, but have you ever considered adding more variety to your meals for better micronutrient intake?

Once you start PEDs, make sure to keep that blood work in check!

Cardio after weights is smart. Don’t burn out, keep it sustainable!

Hey everyone, just wanted to check in with a quick update on my training and progress!


Things are going pretty well so far. I’ve been sticking to my 6-day training split and focusing a lot on my lower body—especially glutes and hamstrings as they’re my weak points. While I’m still figuring out the specifics of my PED cycle, I’m feeling good about my progress and making sure I’m training consistently.

Progress So Far:

• Weight: 62 kg (137 lbs)
• Body Fat: Still staying lean, although I’m noticing a bit more fullness in my legs. I think I’m finally starting to see the muscle density I was after!
• Strength: Bench press is improving—hitting 45kg now for 4 sets of 8-12 reps. My leg training is getting stronger too, especially my deadlifts and hip thrusts.

Training Update:

• Leg Focus: I’ve been focusing on progressively adding weight to my hip thrusts and deadlifts. I’m also incorporating more unilateral movements to build up both sides evenly, especially with single-leg RDLs and Bulgarian split squats.
• Upper Body: I’ve still been maintaining upper body mass but focusing less on heavy lifting for the upper body. I’m sticking with moderate weights and higher reps for shoulders, chest, and back to avoid any overtraining.

Diet Update:

• I’ve bumped up my calories slightly to 2300 kcal a day since my hunger has been pretty high with all the training. Protein is still around 200g, and I’ve been experimenting with some higher-carb days to fuel my lower body workouts.

Next Steps:

• I’m continuing to research PED options and learning more about potential compounds, especially for keeping the risk of virilization low while maximizing muscle growth. I'm also keeping track of my training performance, so I’ll have a clear baseline once I start a cycle.

proteinPusher said:

Hey, just wanted to say your diet looks pretty straightforward, but have you ever considered adding more variety to your meals for better micronutrient intake?

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Thanks for the input! You're right, my diet is pretty basic right now. I’ve been sticking to simple meals for ease and to hit my calorie goals, but I could definitely mix it up more for better micronutrient intake. I’ll start adding more variety, like different veggies, fruits, and protein sources (maybe some fish or lean beef).
Good reminder to make sure I’m getting all the nutrients I need—thanks for pointing that out! If you have any good meal ideas, let me know!

I’d say start with mild compounds like Test and maybe some Dbol for that bulk, but research first!