OK, today was day 1 of the Pro-Hormone cycle. I postponed by a couple of weeks a) because I came down with shingles on my birthday (nice), and b) I wanted a dry run of the workouts, just to see how they felt. With that in mind, here is the revised plan.
Day 1: Chest and Bi's
Cable Bench press 4 set pyramid
Cable Flye 4 sets
Incline Nautilus Press 4 set pyramid.
Dumbell curls 4 set pyramid
Day 2: Back and Legs.
Seated Row 4 set pyramid
Posterior Cable flyes 4 sets
Wide grip Pulldown 4 set pyramid
Weighted Hypers 4 sets
Alternate Leg press 5 set (super slow or 21's)
Weighted Hip Pop-ups 4 sets.
Day 3: Shoulders and Tri's
Dumbell Press superset partial laterals 4 sets (pyramid of press, constant weight partials)
Front Raises x4
Shoulder width upright rows or shrugs 4 set pyramid
Flat bar pushdowns 4 set pyramid
Structure is now 3 days on, 1 day off, as a constant throughout the 4 week cycleThe starting point
As of yesterday (sat and sun were both rest days), my body stats 'cold' are as follows:
Upper Arms (flexed) L: 18.5" R: 19"
Thighs (Flexed) L: 26.5" R: 27"
Calves (flexed) L: 16.5" R: 17"The Good
The fact that my left leg has caught up to within 1/2 an inch of my right is very gratifying. Both are significantly smaller than before my tendon rupture, but my left leg went to bone before I was allowed to begin rebuilding it, so I feel like quadzilla
Overall symetry is as good as the human condition allows, with half, or slightly less than half, inch differences left to right across the board.
I wont be falsely modest, my arms are impressive for a natural gym user, but I never knew I had reached 19" cold. I am chuffed to bits The Bad
My weight, and my waistline are terrible, and i am still suffering for the enforced sedentary 6 months last year, compounded by the comfort eating I fell into at the time that was symptomatic of the depression, that I never knew I had till it went away (often the case with mental issues).
My diet is better than it was, (already dropped 23 lbs since start of June), but there is a long way to go.
I am not stressing it for this 4 weeks however, as things are already moving in the right direction, and by increasing my ratio of protein to carbs, and eating super clean for the next month, I expect to improve in this area by default while training, and eating, for lean muscle growth.
So thats it. Today's workout went well. Unsuprisingly, there is no improvement in performance after a matter of hours on the cycle, but It felt good to begin a new chapter in the gym.