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Deca cycle
- Thread starter dmk777
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dmk777
Queen of EF :)
Hi Zed. I've been working out a little over 3 years with near enuf the sane routine.
How's your diet?
dmk777
Queen of EF :)
My diets good thanks I go 40 protein 40 carbs 20 fats
Just wondering because for me definition is 98% diet. I love to eat and can overeat any cycle God created, AAS or otherwise. If you're stringing together cycles and not seeing what you're hoping for you might want to reexamine that end of it... But I'm sure you know all that stuff.
dmk777
Queen of EF :)
You could be right I will take a check of it also Zed going to rearrange my reps maybe both together could make all the difference.
Hey thanks for the advice
Donna
Ok to share with everybody else this is what Donna is and has been doing, my comments in blue.
Mon Legs & tummy
Leg press 4x12, Narrow space, wide space, narrow space, wide space. (between your feet)
V squat 1x20
BBL Squat 2x20
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!!!!!
Zed with my legs I have big legs anyway so all I tone not build
No prob suga, took that into account. I know that at your job you dont wear high heels. But get some cheap ones and wear the hell out of em. Marylin Monroe "High heels are a girls calves best freinds".
Incline sit ups
Crunches
For now would rather see you do cardio then ab specific work. We are hitting your abs with your BBL squats. This will help build a strong core. Then later on you can bring back ab specific stuff. You will be very toasted after that leg workout. So you may just wanna walk for awhile.
Tue SHoulders
Bb row wrong place for this suga. Loose it.
Standing mil press. Do not go lower then your chin. Press well behind your head. 4x8
Arnold press. 3x12
Db side raise see lat raise.
Lat raise.
Hey suga Im confused. To me these are the same thing. You raise the dbl from hanging at arms length with elbow bent. Do not go higher then your shoulder. 3x8.
Front raises. 3x8
Bent lat raise. 3x8
Shrugs. Various sets and weights Do these with BBL. Google Power Shrugs. Thats where you wanna go with them. The development is outstanding. 3x8.
Wed tri n bi's
Zed bar curls Loose this.
One arm preacher curl Loose this.
Chin ups! 5x5. When you get this at body weight let me know.
Hammer curls Dbl 3x8.
Close grip bench press 4x6
French db curl 3x8
If you wanna you can alternate these reps from workout to workout, CGBP and FDBCurl.
Dip station ( just stared last wk as we only just got one at our gym) Gonna move this to back and chest.
Thur chest and back
Bench press Flat BBL. Increase your weight and go to 5x5.
Dips 5x5.
Incline mil press Loose this.
Lat pull down Loose this
Pull ups 5x5.
Bent over row BBL from floor.4x6.
Row machine Loose this.
Rack pulls or Deadlifts 4x12.
All big builders I do an extra set as heavy as poss to failure after my normal 3*10 ( recommend by radar)
Then ever other I only do 3*10 Disregard for now tho.
On all of your 5x5 work, add weight every workout, even if only 2.5 Lbs. On your higher rep work try to add weight every 3rd workout.
Your diet will need to be high protien, moderate carbs and fat. That will chisel you down very nicely. Drink 1 gal of water per day.
Start out light as that way you can continue to add weight to your workouts. Would like to see you stick to this for 15 weeks.
Thank you Zed I really appreciate your taking time to help me.
Donna
Mon Legs & tummy
Leg press 4x12, Narrow space, wide space, narrow space, wide space. (between your feet)
V squat 1x20
BBL Squat 2x20
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!!!!!
Zed with my legs I have big legs anyway so all I tone not build
No prob suga, took that into account. I know that at your job you dont wear high heels. But get some cheap ones and wear the hell out of em. Marylin Monroe "High heels are a girls calves best freinds".
Incline sit ups
Crunches
For now would rather see you do cardio then ab specific work. We are hitting your abs with your BBL squats. This will help build a strong core. Then later on you can bring back ab specific stuff. You will be very toasted after that leg workout. So you may just wanna walk for awhile.
Tue SHoulders
Bb row wrong place for this suga. Loose it.
Standing mil press. Do not go lower then your chin. Press well behind your head. 4x8
Arnold press. 3x12
Db side raise see lat raise.
Lat raise.
Hey suga Im confused. To me these are the same thing. You raise the dbl from hanging at arms length with elbow bent. Do not go higher then your shoulder. 3x8.
Front raises. 3x8
Bent lat raise. 3x8
Shrugs. Various sets and weights Do these with BBL. Google Power Shrugs. Thats where you wanna go with them. The development is outstanding. 3x8.
Wed tri n bi's
Zed bar curls Loose this.
One arm preacher curl Loose this.
Chin ups! 5x5. When you get this at body weight let me know.
Hammer curls Dbl 3x8.
Close grip bench press 4x6
French db curl 3x8
If you wanna you can alternate these reps from workout to workout, CGBP and FDBCurl.
Dip station ( just stared last wk as we only just got one at our gym) Gonna move this to back and chest.
Thur chest and back
Bench press Flat BBL. Increase your weight and go to 5x5.
Dips 5x5.
Incline mil press Loose this.
Lat pull down Loose this
Pull ups 5x5.
Bent over row BBL from floor.4x6.
Row machine Loose this.
Rack pulls or Deadlifts 4x12.
All big builders I do an extra set as heavy as poss to failure after my normal 3*10 ( recommend by radar)
Then ever other I only do 3*10 Disregard for now tho.
On all of your 5x5 work, add weight every workout, even if only 2.5 Lbs. On your higher rep work try to add weight every 3rd workout.
Your diet will need to be high protien, moderate carbs and fat. That will chisel you down very nicely. Drink 1 gal of water per day.
Start out light as that way you can continue to add weight to your workouts. Would like to see you stick to this for 15 weeks.
Thank you Zed I really appreciate your taking time to help me.
Donna
dmk777
Queen of EF :)
Zed you are a legend!! Thank you so much i can't wait to run this!!
Just a couple things front lat raises I would just disregard that I put that in by mistake ,
Also dips is these bench dips @ body weight.
What do you think bout 30% carbs 5o% protein 20% fats as my diet?
Thanks again bro!!
Just a couple things front lat raises I would just disregard that I put that in by mistake ,
Also dips is these bench dips @ body weight.
What do you think bout 30% carbs 5o% protein 20% fats as my diet?
Thanks again bro!!
Zed you are a legend!! Thank you so much i can't wait to run this!!
Just a couple things front lat raises I would just disregard that I put that in by mistake ,LOL sista nope not that easy suga. Do em!
Also dips is these bench dips @ body weight. You only wish my dear. These are full dips at body wieght to begin with, but when you get all sets and reps but of course we add weight!
What do you think bout 30% carbs 5o% protein 20% fats as my diet? Thats probably ok for now. But you would be best to get with one of the more expereinced chickas and fine tune that.
Thanks again bro!!
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