Deca cycle

[dmk777]

Whatever you add in make a compound lift! Would really like to see Rack Pulls or Good Mornings. That would do you well suga.

Good idea my friend.

 

[zedhed]

 

[dmk777]

Wow I really surprised myself at the gym today done 5x5 bench press and managed to hit my last two sets @ 65k 143lbs..was really pleases with myself. Starting to see some amazing definition already and only three weeks into this program ..



Zed have you heard anything from Yorky i ain't heard from her for bout three weeks and pm'd her but got no reply. Hope she's ok.

Donna

 

[zedhed]

Gr8 for you suga! Nice job on that bench!!
Nope not a thing from her. Guess you gonna have to go kick her door in and tell her to get off her ummmm...well you know.
Tell her we miss her.

 

[dmk777]

Gr8 for you suga! Nice job on that bench!!
Nope not a thing from her. Guess you gonna have to go kick her door in and tell her to get off her ummmm...well you know.
Tell her we miss her.

Thanks Zed ! Well I would but I don't think she's as close to me as I thought I aint heard of the place. I hope she's ok like I'm worried bout her

 

[zedhed]

Take a taxi and charge her for the fare. Tell I told you to. Thats what she gets for leaving her EF friends in the lurch...

 

[dmk777]

lmao ok im on my way lol

 

[zedhed]

LOL.

 

[dmk777]

Ok so here's what I've done today with 30 min cardio x trainer fat burning.

Standing mil press. Do not go lower then your chin. Press well behind your head. 2x8 @ 99lbs 2x8 @ 105lbs

Upright row 4x8 99lbs


Arnold press. 3x12[/ 30lbs ///
alternated today
5x5 35lbs

Side raise 4x8 13lbs




Front raises. 3x8 wiv Ez bar 50lbs

Bent lat raise. 3x8 26lbs


Shrugs. Various sets and weights Do these with BBL. Google Power Shrugs. 3x10 100lb
Normal shrugs 3x10 100lbs

 

[dmk777]

Here's my tri m bi's


Chin ups! 5x5. When you get this at body weight let me know. Hit it!
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Hammer curls Dbl 3x8.. 3x8 @12 k

Close grip bench press

1x6 45k 1x6 55k 1x5 55k

French db curl 3x8
3x8 12k
If you wanna you can alternate these reps from workout to workout, CGBP and FDBCurl.