Deca cycle

[dmk777]

haha ok im out numbered on this one lol!!

 

[zedhed]

:d:d

 

[dmk777]

Here's what I achieved today Zed!!
Mon legs...........
Leg press 4x12, 110lbs narrow space, wide space, narrow space, wide space. (between your feet)
V squat 1x20 88lbs
BBL Squat 2x20 99lbs
Calf machine alternate from workout to workout...4x12, 1x100. Dont care how you hit 100, just get 100 reps. You may have to start at body weight and DO ALL OF THEM SLOW!!!!!

2x5o. 99lbs

 

[zedhed]

Nice work suga!
You fried those legs gurl and thats a goood thing!

 

[dmk777]

Yeah I certainly fried them Z I can't hardly walk today. But hey pain is good!
Here what I've done today matey


Standing mil press. Do not go lower then your chin. Press well behind your head. 4x8 99lbs

Upright row 4x8 43k


Arnold press. 3x12[/14k




Lat raise.
missed out


Front raises. 3x8 10k

Bent lat raise. 3x8 10k


Shrugs. Various sets and weights Do these with BBL. Google Power Shrugs. 3x20 18k[/COLOR

 

[zedhed]

So did you google power shrugs suga?

 

[dmk777]

So did you google power shrugs suga?

Yeah I felt a bit daft doing them tho lol

 

[dmk777]

Zed I've put in the weights I used as for some unknown reason I had a blonde moment and forgot before lol

 

[zedhed]

Yeah I certainly fried them Z I can't hardly walk today. But hey pain is good!
Here what I've done today matey


Standing mil press. Do not go lower then your chin. Press well behind your head. 4x8 99lbs

Upright row 4x8 43k


Arnold press. 3x12[/14k




Lat raise.
missed out


Front raises. 3x8 10k

Bent lat raise. 3x8 10k


Shrugs. Various sets and weights Do these with BBL. Google Power Shrugs. 3x20 18k[/COLOR

Suga you really really need to add considerable weight to these. You are doing 39 lbs right now. You could easily up this to 100 Lbs on your next workout. This is a momentum excersize. You start with your knees bent. Then you explode up extending your knees and ankles. (go up on your toes) .
At the same time you SHRUG your shoulders up to your ears and try to hold for just a few seconds. You should not be able to actually hold but you need to put forth the effort. This will build your traps like nothing you have ever done.
This is a weight excersize.

Got to run now but will comment more when I get back.

 

[dmk777]

Suga you really really need to add considerable weight to these. You are doing 39 lbs right now. You could easily up this to 100 Lbs on your next workout. This is a momentum excersize. You start with your knees bent. Then you explode up extending your knees and ankles. (go up on your toes) .
At the same time you SHRUG your shoulders up to your ears and try to hold for just a few seconds. You should not be able to actually hold but you need to put forth the effort. This will build your traps like nothing you have ever done.
This is a weight excersize.

Got to run now but will comment more when I get back.

Ok matey!!