Wrapped up first cycle and went from 226 to 236lbs. I did the basic routine as outlined. I will SD for around 9 days and repeat. Rountine was:
wk 1-2 2 sets 15reps or rep speed slowed
wk 3 2 sets 10reps or rep speed slowed
wk 4 1 set 10reps
wk 5 2 sets 5 reps
wk 6 1 set 5 reps, removed isolation excersises
wk 7-8 same as wk 6.
lifts where in this order:
Squat
Leg ex
Bench Press
Bent over row
Standing Military
Machine Pullovers
Barbell Shrugs
Standing calf raises
Barbell curl
Tri Ext
Abs
wk 1-2 2 sets 15reps or rep speed slowed
wk 3 2 sets 10reps or rep speed slowed
wk 4 1 set 10reps
wk 5 2 sets 5 reps
wk 6 1 set 5 reps, removed isolation excersises
wk 7-8 same as wk 6.
lifts where in this order:
Squat
Leg ex
Bench Press
Bent over row
Standing Military
Machine Pullovers
Barbell Shrugs
Standing calf raises
Barbell curl
Tri Ext
Abs