Hi,
I'm 32, a 156 lbs with approx 15% body fat (estimated by my bodybuilder friend). I just started my first cycle of deca 300 mg / week a few days ago.
I've lifted from 14-17 and played numerous sports competitively then dropped it for a long time. Got into a really bad accident 4 years ago and have been in and out of surgery and recovering until last year. My entire body is full of burn scars and surgery marks, so before I start tattooing over all the burns I want to bulk up to an impressionable physique (worried that the tattoos will get all distorted if I bulk up later). As of this January I've started lifting again, seen little progress and am ready to get serious.
I'd be very grateful if the more experienced members could critique my work out plan. I do not plan on using more than 3 cycles (the faster the better) and would like to end up around 175 - 185 lbs. I don't mind following strict diet and hard workout plans, I'm used to pain, in fact I like it. Maybe I should change it up and hit each body part twice a week since I'm on the cycle? Please let me know!
D1 Chest + Biceps
DB Bench Press 5 5
DB Inc Bench Press 3 8
Flys 3 8
DB Curls 3 8
Hammer Curls 3 8
D2 Abs-(Circuit - 3 sets)
Weighted crunches Max 8
Weighted crunches 50% 8
Weighted bicycles 50% 8
Crunches Failure
Bicycles Failure
D3 Back + Triceps
DB Deadlifts 5 5
DB Bent Row 3 8
Pull up 3 Failure
Skull Crushers 3 8
Weighted Dips 3 8
D4 - Cardio
D5 Legs
Squats 5 5
Lunges 3 8
Hanging Leg Curls 3 8
Calf Raise 3 8
D6 Shoulder
DB Military Press 5 5
Side Raise 3 8
Back raise 3 8 (i dont know the name for it but it was given to me by my friend who says the back of my shoulders are wayundeveloped causing my shoulders to slouch forwards.. i've been training front raises and side raises for the last 6 months and didn't pay attention to the back of my shoulders)
Reverse Flys 3 8
D7 - Cardio
I'm 32, a 156 lbs with approx 15% body fat (estimated by my bodybuilder friend). I just started my first cycle of deca 300 mg / week a few days ago.
I've lifted from 14-17 and played numerous sports competitively then dropped it for a long time. Got into a really bad accident 4 years ago and have been in and out of surgery and recovering until last year. My entire body is full of burn scars and surgery marks, so before I start tattooing over all the burns I want to bulk up to an impressionable physique (worried that the tattoos will get all distorted if I bulk up later). As of this January I've started lifting again, seen little progress and am ready to get serious.
I'd be very grateful if the more experienced members could critique my work out plan. I do not plan on using more than 3 cycles (the faster the better) and would like to end up around 175 - 185 lbs. I don't mind following strict diet and hard workout plans, I'm used to pain, in fact I like it. Maybe I should change it up and hit each body part twice a week since I'm on the cycle? Please let me know!
D1 Chest + Biceps
DB Bench Press 5 5
DB Inc Bench Press 3 8
Flys 3 8
DB Curls 3 8
Hammer Curls 3 8
D2 Abs-(Circuit - 3 sets)
Weighted crunches Max 8
Weighted crunches 50% 8
Weighted bicycles 50% 8
Crunches Failure
Bicycles Failure
D3 Back + Triceps
DB Deadlifts 5 5
DB Bent Row 3 8
Pull up 3 Failure
Skull Crushers 3 8
Weighted Dips 3 8
D4 - Cardio
D5 Legs
Squats 5 5
Lunges 3 8
Hanging Leg Curls 3 8
Calf Raise 3 8
D6 Shoulder
DB Military Press 5 5
Side Raise 3 8
Back raise 3 8 (i dont know the name for it but it was given to me by my friend who says the back of my shoulders are wayundeveloped causing my shoulders to slouch forwards.. i've been training front raises and side raises for the last 6 months and didn't pay attention to the back of my shoulders)
Reverse Flys 3 8
D7 - Cardio
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