Deca cycle

[dmk777]

Hahaha ok Zed you win! lol.


I will keep you posted on my progress.

Thank you

 

[zedhed]

Yeah sorry one more thing chin ups which is the best hand position for biceps just the pull up we have in our gym has handles like bull bars if it's a normal chin up bar I need I could go buy one

Thank you Zed !

Where I put it in for your biceps palms facing you is a chin up.
Where I put it in with Chest and Back that is palms away from you, this is a pull up. Here a wider grip is fine. Also arch your back like your trying to really show off your boobs. That will be more lat specific. I mean really let it arch too suga. Pull like your trying to touch the ceiling with your nipples!

 

[dmk777]

Where I put it in for your biceps palms facing you is a chin up.
Where I put it in with Chest and Back that is palms away from you, this is a pull up. Here a wider grip is fine. Also arch your back like your trying to really show off your boobs. That will be more lat specific. I mean really let it arch too suga. Pull like your trying to touch the ceiling with your nipples!

Lol ok got it Zed I will go get me a bar for home today thanks Zed

 

[dmk777]

Hey Zed here's what I done today weights ect!


Chin ups! 5x5. When you get this at body weight let me know. Hit it at body weight today
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Hammer curls Dbl 3x8.. 3x26lbs

Close grip bench press 4x6
1x6 88lbs
3x6 99lbs

French db curl 3x8
3x8 26lbs
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

 

[zedhed]

Nice Donna.....very nice. BTW the sets that I have listed are all WORK SETS. The warm up sets are all up to you. But your warmups do not come out of what I have listed they are in addition to that.

 

[dmk777]

Nice Donna.....very nice. BTW the sets that I have listed are all WORK SETS. The warm up sets are all up to you. But your warmups do not come out of what I have listed they are in addition to that.

Thanks Zed I have a warm up I do every session after my shoulder injury I'm very thorough with warmups

Thanks again Zed

 

[dmk777]

Hey Zed this is what I managed today. After the chest bench press I struggled with pull ups also I'm not sure but I feel less tired when I leave and it takes less time is this ok. Maybe I was over working on my workout ?
Thur chest and back

Bench press Flat BBL. Increase your weight and go to 5x5. 1x5 46k 3x5 49k 1x5 51k
Dips 5x5.

Pull ups 5x5. Only manage 5x5 only managed 2x5
Bent over rowfrom floor.4x6.2x5 50k 2x5 58k

Rack pulls or Deadlifts 4x12. 2x12 45k
2x12 55k

 

[zedhed]

LOL yeah suga I thought you might struggle a bit with the pull ups. But thats fine. You know what your goal is here!
I think on your old workout plan you were getting stale with it. Your bod was like " hey this is old and sucks" Just sucks because you had been doing it for so long.
On your work sets, do them all at the same weight. If that weight seems too easy just note it in your log and then increase accordingly next time. But dont make your increases too big at any one time cuz we want to carry this on for 12-14 weeks, adding weight every 2nd or 3rd workout. Thats why I dont want for you to change your work set weight. Its gonna make you feel good to see yourself progress this way and believe it or not it also help keep you fresh. After you see where you need to be on your work set weight your should only be adding 5 lbs at a time for your increases.

 

[dmk777]

LOL yeah suga I thought you might struggle a bit with the pull ups. But thats fine. You know what your goal is here!
I think on your old workout plan you were getting stale with it. Your bod was like " hey this is old and sucks" Just sucks because you had been doing it for so long.
On your work sets, do them all at the same weight. If that weight seems too easy just note it in your log and then increase accordingly next time. But dont make your increases too big at any one time cuz we want to carry this on for 12-14 weeks, adding weight every 2nd or 3rd workout. Thats why I dont want for you to change your work set weight. Its gonna make you feel good to see yourself progress this way and believe it or not it also help keep you fresh. After you see where you need to be on your work set weight your should only be adding 5 lbs at a time for your increases.

Yeah I'm on it will work at them pull ups!
I see what your saying my body will appreciate the change of routine lol.
Ok so each set the same weight until after a third work out gain weight?

Thanks Zed

 

[zedhed]

Yep suga your golden!