Monte Maria
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About
Dianabol And Test Cycle Guide Results & Dosage
A Practical Training Guide for a 20‑year‑old Male Athlete
(Weight: 82 kg | Height: 190 cm)
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1. Goal Setting & Baseline Assessment
Goal Metric(s) Target (3–6 mo)
Build lean muscle Body‑fat % < 10 % 8–9 %
Improve strength 1RM squat, bench, deadlift +15–20 %
Enhance muscular endurance Max reps at 70 % of 1RM +30 %
Maintain cardiovascular fitness VO₂max or HR‑resistance test No decline
Baseline Tests
Body composition: DXA or BIA (skinfold calipers if not available).
Strength tests: 1RM squat, bench press, deadlift.
Endurance tests: 8 min run for aerobic fitness; max reps at 70 % of 1RM.
2. Training Program Structure
Weekly Schedule (6‑day cycle)
Day Focus
Mon Upper‑body hypertrophy (push) + core
Tue Lower‑body strength + mobility
Wed Rest or active recovery (light cardio, stretching)
Thu Upper‑body hypertrophy (pull) + core
Fri Lower‑body hypertrophy + mobility
Sat Full‑body conditioning + mobility
Sun Rest
Total volume: ~4–5 sets per exercise for hypertrophy days; 3–4 sets for strength days.
Intensity: 70–85% of 1RM on hypertrophy sets; 80–90% on strength sets.
Progression: Add 2.5 kg to barbell every 4–6 weeks, or increase reps/sets if load is insufficient.
Mobility / Flexibility Routine (15–20 min)
Segment Exercise Sets × Reps
Warm‑up Cat‑Cow stretch 1×10
Hip flexors Lunge + Quad stretch 2×12 each side
Hamstrings Seated hamstring stretch 2×15 s each leg
Calves Standing calf stretch (wall) 2×15 s each leg
Glutes Pigeon pose (each side) 1×30 s
Thoracic spine Thread the needle 2×10 each side
Perform slowly, exhaling on the stretch. These help counter stiffness from standing and walking.
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5. Weekly Summary
Day Activity Notes
Mon‑Fri 30 min walk + light strength (bodyweight) Aim for gradual increase; record distance/time
Sat 45–60 min walk or group class Add variety, keep motivation
Sun Rest / gentle stretching Optional yoga/meditation
Progression:
Every 2 weeks, try adding 5 min to walking sessions.
Once comfortable with 30‑min walks, add one more strength session per week (e.g., push‑ups on wall → floor).
Tracking & Accountability
Metric How to Record
Walking distance/time Use a phone app or a simple log sheet.
Strength reps Write down the number of successful reps per exercise.
Mood / Energy Rate 1‑10 each day; note any changes.
Set a weekly review: on Sunday, check how many sessions were completed and adjust goals for next week.
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Final Checklist
Week 1: Start with 3 walking days (15 min) + 2 light strength days.
Progression: Add 5 min each week to walks; add 1–2 reps or a new exercise each month.
Track everything in the planner log.
Stay consistent: Aim for at least 150 min of moderate activity per week (per CDC/WHO).
Enjoy it: Play favorite music, walk with a friend, or explore new routes.
Good luck! Your journey to better health starts today. ?
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Tip: If you have any medical conditions, check with your healthcare provider before starting new exercises.
