The road to 10%

[Deca Devil]

Tuesday April 29 - Day 30 - Week 5

Supplements: 3 Multi Vits, 1000mg Glucosamine, 40mg D'Bol, 20mg Nolvadex

Diet: Pretty good

Training: Shoulders & Tri's

Dumbell Press 95 x 6,6 - Keep wgt

BND Neck Press 225 x 6,6 - Keep wgt

Laterals 35 x 10,10, 10

Rears 35 x 10,10

Shrugs (Dumbell) 135 x 10,10 - Up wgt on these

Pushdowns x 3 - Used as a warm up

Close Grip BP 220 x 5 - Too heavy
180 x 8 - Pretty easy - up wgt

1 Arm Extensions 35 x 10,10

Rope Pushdowns x 3

Comments: Pretty good workout, all weights are slowly increasing

 

[Deca Devil]

Friday 2nd May - Day 33 - Week 5

Supplments: 3 multi vits, 1000mg Glucosamine, 2ml Test Enth. 4ml EQ (doubled up as I missed shot son Wednesday)

Diet: OK, not bad

Training: Chest & Bi's

Bench Press 280 x 6,6 - Felt hard, wrists hurt

Inc Dumb Press 100 x 8 - Felt Good
105 x 8 - Get 2 sets at this wgt

Flyes 60 x 10,10 - Up wgt

Dips bw + 50 x 10,10 - Up wgt

EZ Bar Curls 100 x 6,6 - Felt these in my wrists

Hammer Curls 45 x 10,10 - Keep wgt

Concentration curls x 3

Comments: Good session, missed wrkout yesterday as I was away on business

 

[Deca Devil]

End of Week 02/5/03 - Cycle Week 5

Weight: 225.5 (up 1 lb from last week)

Training: Ok, missed 2 sessions

Cardio: None

Diet: Crappy, very unorganised need to be more disciplined

Overall: Need to be more organised in everything. Need someone to be

 

[Deca Devil]

Tuesday 6 May - Day 37 - Week 6

Supplements: 3 multi vits, 1000mg glucosamine, 20mg Nolva, 1ml Test Enth, 2ml EQ

Diet: Good, really organised

Training: Back

Pulldowns x 3 - used as a warm up

Deadlifts 315 x 8 - Easy
405 x 6 - Good hard set - get 2 sets
495 x 1 - Ok rep, got it up

Chins BW x 8
BW x 8

Bentover Rows 220 x 8,8 - Too easy, up wgt

Cable pullovers x 3 - Good stretch at top, felt pump.

Comments: Good session considering haven't trained back in about 3 weeks missed yesterday as it was a bank holiday

 

[Deca Devil]

Wednesday 7th May - Day 38 - Week 6

Supplements: 3 Multi Vits, 1000mg Glucosamine, 2ml EQ, 1ml Test Enth

Diet: Great, everything perfect

Training: Shoulders & Tri's


Dumbell Press 95 x 6 + 2 forced - Good set
100 x 6 - PB well pleased with this, try for 2 sets NW

BND Neck Press 225 x 8,6 + 2 forced - Keep wgt for next week

Laterals 40 x 8,8
30 x 8,8 - Drop sets

Rears 30 x 10,10 - Up wgt

Pushdowns x 3 - used as a warm up

Close Grip BP 200 x 8
225 x 8 - Get 2 sets at this wgt

Rope Extensions x 3

Comments: Good session, chuffed with DB Press.

 

[Deca Devil]

Thursday 8th May - Day39 - Week 6

Supplements: 3 Multi Vits, 1000mg Glucosamine, 20mg Nolvadex

Diet: Good

Training: Legs

Leg Press 14 plates x 10
16 Plates x 8
18 Plates x 8 - Try and get 2 sets at this weight

Front squats (smith) 160 x 10
175 x 8

1 Leg Extensions x 3

Seated Leg Curls x 3

Lying Leg Curls x 2

Lying Single Leg Curls x 2

Seated Calf Raises x 3

Standing Calf Raises x 3

Comments: Good session, felt strong, legs were blown after

 

[Deca Devil]

Friday 9th May - Day 40 - Week 6

Supplements: Multi Vits, 1000mg Glucosamine, 20mg Nolva

Diet: Good

Training: Chest & Bi's

Bench Press 280 x 6,6 - Right shoulder was hurting, keep an eye on that

Inc Dumb Press 100 x 8 - Easy
110 x 6 - Very heavy drop 5lbs

Inc Flyes 60 x 10,10 - Up wgt

X Overs x 3 - Good Pump

Barbell Curls 90 x 8
100 x 6 - Get 2 sets

Hammer Curls 45 x 10,10 - Good reps

Preacher Curls x 3 - Hard

Comments: OK session, right shoulder was hurting like F***

 

[Deca Devil]

End of Week 09/5/03 - Cycle Week 6

Weight: 226 (up 1/2 lb from last week)

Training: Good

Cardio: Once

Diet: Good

Overall: Much better organisation. Have to push myself to get up in the morning to do cardio. But getting up at 4.40am just doesn't rock me

 

[Deca Devil]

Monday 12th May - Day 43 - Week 7

Supplements: Multi Vits, 1000mg Glucosamine, 1ml Test Enth, 2ml EQ, 20mg Nolva

Diet: Good

Training: Back


Hammer Strength Pulldowns 265 x 8
290 x 6

Chins BW x 10
BW x 8

Bentover rows 220 x 8
240 x 8 - Get 2 sets

Cable Pullovers x 3 - Good Pump


Comments: Good quick session, good pump in lats

 

[Deca Devil]

Wednesday 14th May - Day 45 - Week 7

Supplements: Multi Vits, 1000mg Glucosamine, 1ml Test Cyp, 2ml EQ, 20mg Nolva

Diet: Good

Training: Shoulders & Tri's


Dumbell Press 100 x 6,6 - Good keep wgt

BND Neck Press 220 x 6,6 - Found these hard

Laterals 35 x 10,10,10

Rears 35 x 10,10

Shrugs (Dumbell) 135 x 10
145 x 10

Pushdowns x 3 - Warm Up

CG Bench Press 220 x 8
230 x 6

Rope Extensions x 3 - Good contractions

Comments: OK workout, shoulders were blasted after first exercise

 

[Deca Devil]

Thursday 15th May - Day 46 - Week 7


Supplements: Multi Vits, 1000mg Glucosamine

Diet: Good

Training: Legs


Squat 285 x 10
320 x 8 - Could have probably got 2 sets at this, but lower back was killing me (pumped )

Hack Squat 275 x 10,10,10 - Up wgt, used different stances

1 Leg Extensions x 10,10,10 - Good contractions

Seated Leg Curls x 10,10,10


Comments: Had to quit session, lower back was killing, which is strange as I am off the D'bol and hadn't deadlifted this week

 

[Deca Devil]

Tuesday 20th May - Day 51 - Week 8

Supplements: 1000mg Glucosamine, 2 multi vits, 40mg Nolva, 2ml Test Cyp, 2ml EQ

Diet: Pretty good

Training: Back & Abs

Hammer Strength Pulldowns 290 x 6,8 - Up wgt

Deadlifts 405 x 6,6 - Keep wgt

Chins 8,6 with BW - Hard, forearms killing me

Bentover Rows 225 x 10,8 - Lower back too pumped to go any heavier

Cable Pullovers x 3

Comments: Good session, back was nice and pumped

 

[Deca Devil]

Wednesday 21st May - Day 52 - Week 8

Supplements: 1000mg Glucosamine, 2 multi vits

Diet: Good

Training: Shoulders & Tris

Dumbell Press 100 x 6,6 - Felt them more in my wrists, get 8 next week

BND Neck Press 245 x 6,6

Laterals 35 x 10,10,10

Rears 40 x 10,10

Pushdowns x 3 - Warm up

Close Grip BP 230 x 6,6 - Good but hurt wrists

Overhead Cable Extensions Superset One arm reverse grip pulldowns x 3

Comments: Good session. Wrists hurt a bit though

 

[crazymike]

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