Hey all!!

[zedhed]

Hi Z. Here's my wed chest and back.

Chest. 2x10 35k 77lbs dont know what excersize you are doing here
1x10 40k. 88lbs
Pec fly 1x10 33k 72lbs
1x10 40 k 88lbs
1x 10 47 k 103lbs
Pulley 1x10 42k. 92lbs
1x10 49k 108lbs
1x10 56k 123lbs
Finnish off 30k 66lbs -failure bench press bench is the bit money chest builder gurl so put it first in your lineup. That way you are fresh and get the most benefit from it.


Back. Iso row. 3x10 30k 66lbs each side gonna have to google this, dont know it...

Duel pulley row. 1x10 42k 92lbsWould like to see you move to Bent over BBL rows chika. You will always get more out of working with a BBL/DBLS then pullies or machines.
1x1o 49k 108lbs
1x10 56k 123lbs

Fly trap/delts. 1x10 33k 72lbs
2x10 40k 88lbs

Think you might get more from upright rows BBL here.

 

[dmk777]

Wey thank you!! Yeah I'm loosing slowly but apparently it's better just to loose a couple lbs a wk to ensure you don't burn muscle. Is this right do you think?
I'm only on my 2nd wk with the deca so could change yet tbh a friend recommended the deca as I hit a major plateau so it was just to break past that i read up and decided to take it ,
If after a couple more weeks my bf stays the same would it make more sense to loose bf after the cycle.

Thanks Z.

 

[dmk777]

Think you might get more from upright rows BBL here.

Sorry first lift was bench press Z. Thanks so much for your help!

 

[zedhed]

Very welcome chika!!

 

[dmk777]

Hey Zed. Here's my final day. Bi and tris. Cheers matey!!


Bi
ez bar curl 1x10 10k 22lbs + bar
2x10 13k 28lbs + bar


3x10 one arm preacher curl
12k 26lbs

Incline preacher cuts 3x10 12k 26lbs

Hammer curls 1x10 8k 17lbs
2x10 10k 22lbs

Ez bar machine. 3x10 28k 61lbs




Tris close grip bench press 2x10.25k 55lbs
1x10 30k 66lbs


Bench dips x 20 10k 22lbs
X10 15k 33lbs

Lat pull down 3x10 33k 72lbs


Kick back db. 2x10 8k 17lbs
1x10 9k 19lbs

Over head ropes 3x21 k 46lbs

 

[zedhed]

Hey Zed. Here's my final day. Bi and tris. Cheers matey!!


Bi
ez bar curl 1x10 10k 22lbs + bar
2x10 13k 28lbs + bar


3x10 one arm preacher curl
12k 26lbs IDK about these. To me they are not really that great. I would use Single Arm DBL curls instead.

Incline preacher cuts 3x10 12k 26lbs Loose this and add weight to your Hammer curls.

Hammer curls 1x10 8k 17lbs
2x10 10k 22lbs

Ez bar machine. 3x10 28k 61lbs Loose this and add wieght to your EZ bar curls.

IMO you are doing too many diff excersizes and not really using enough weight. Most peeps tend to get more on biceps with the philosophy Less Is More.
In my own workout I rarely even do direct biceps work. But I alsways do rows and frequently do pull ups or chin up and always do dips. All of these REALLY stimulate biceps. Oh and Dead LIfts.




Tris close grip bench press 2x10.25k 55lbs
1x10 30k 66lbs
Give this a thought. Instead of dropping weight on that last set, maybe try 3x8@55lbs....


Bench dips x 20 10k 22lbs
X10 15k 33lbs Move over to the dip station as soon as you can sista. Even if you are only doing negatives to get you started.

Lat pull down 3x10 33k 72lbs Am guessing that you are doing tri press/push downs on this?


Kick back db. 2x10 8k 17lbs
1x10 9k 19lbs To me these are awkward. Google French DBL press and see what you think. I am able to use much more weight with them.


Over head ropes 3x21 k 46lbs

I would drop this and add weight to everything else above.
Again IMO you are overdoing it chika.
Have a gr8 weekend gurly!!

 

[dmk777]

Hey Zed sorry to sound daft but which should I drop. ?

Great news though because I feel like I've been over doing it. Need to chill a bit lol!!

You too buddy take care !

RegArds

Donna

 

[dmk777]

Doh!!! Sorry I get you now lol. Thanks so much I will start this next wk.

 

[dmk777]

Oh and I'm with you with kick back they make me feel like smashing something lol.

 

[caligirl85]

Wey thank you!! Yeah I'm loosing slowly but apparently it's better just to loose a couple lbs a wk to ensure you don't burn muscle. Is this right do you think?
I'm only on my 2nd wk with the deca so could change yet tbh a friend recommended the deca as I hit a major plateau so it was just to break past that i read up and decided to take it ,
If after a couple more weeks my bf stays the same would it make more sense to loose bf after the cycle.

Thanks Z.

I'd say yes...15% is pretty low for females..anything much lower and you're getting into competition bf and it's really tough to grow when you're that low, imo. If your primary goal is to build muscle, I'd eat to build..meaning eat at least at maintenance or a few hundred above. You can still lose bf or at least keep gaining it to a minimum but if your weight is continually dropping, I'd re-evaluate the cycle or your diet. Just my 2 cents though.