BigTexTRT
New member
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?
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?
