Deca/Test log: version Smash Time

[smash1904]

Day 28:

Weight: 191

Bench 205 5x5
Overhead press 95 10/10/7/7
Dips BW 15/15/12
Pec Dec 156 3x10
Front delt 25 3x8
Side delt 15 12/12/10
Tricep 108 12/12/11
Forearm 90 Fail

Doing overhead press after bench is pretty difficult, I'm going to need to go with lower weight, or switch to 4x10 on bench as well - my form started getting sloppy, and I pulled a muscle in my neck. Not bad, but I feel it and need to go to the chiropractor.

Overall I'm pretty happy with this new routine, feels good to focus on one group at a time. I also like the 4 days between groups.

 

[smash1904]

Day 29:

Weight: 191

Deadlift 185 4x10
Cable row 156 4x10
WGPU bw 2x10
CGCU bw 2x10
Shrug 185 2x10
Preacher curl 80 2x10
Lat pull 144 2x10
Rear delt 132 2x10

I don't know if I should go from 2 to 3 sets.

 

[smash1904]

Day 32:

Weight 190:

Squat 185 4x10
Standing calf 132 10/10/10/20
Seated calf 140 10/10/10
Hams 110 10/10/9
Quads 140 10/10/10

 

[Lukef2000]

Late but subbed bro.

 

[smash1904]

Day 33:

Weight: 190

Decline bench 165 4x10
Over head press 85 10/10/10/8
Dips bw 3x15
Pec Dec 168 3x10
Front delt 25 3x10
Side delt 20 10/10/8
Tricep 120 3x10
Forearm fail

I've been noticing that over head press after bench is a little intense, so I may switch to a 4 day split cause I had a similar problem with pull day.

 

[smash1904]

Late but subbed bro.

Haha thanks bro.

 

[smash1904]

Ok so I think this is the final version:

Day 1:
Overhead press
Front delt
Side delt
Rear delt
Plate roll
Forearms

Day 2:
Squat
Wide grip pull up
Quad extension
Ham curl
Seated calf
Standing calf

Day 3:
Bench
Incline bench
Dips
Cable tricep pulldown
Pec Dec
Leg up

Day 4:
Deadlift
Cable row
Close grip chin up
Front squat shrug
Preacher curl
Lat pulldown

Day 5:
Off

Makes pull day less intense, and splits push and shoulders into two days. Seems like a much better spread, and something I can do more easily.

 

[murk01]

Smash.. I never did test or a Ph. Was talking to a friend about it. He said if u do test u need to take deca also. Y is that. I wanted to try a cycle but want to do the simplest. Any info for a first timer. 35yr @190. Bf below 12%. Need to bust a platue

 

[ManBeast]

he has that backwards, if you do deca you want to do test as well, test solo is fine and dandy.

 

[smash1904]

Smash.. I never did test or a Ph. Was talking to a friend about it. He said if u do test u need to take deca also. Y is that. I wanted to try a cycle but want to do the simplest. Any info for a first timer. 35yr @190. Bf below 12%. Need to bust a platue

Real basic first cycle is test e with something to kick start like dbol or a fast acting prohormone. I ran dbol the first 25 days, and the then test e for 15 weeks. 500 mg a week was 1cc M/F. Some would say just run the test so you can feel what its like when it kicks in, but I dunno anyone that's taken that advice. Deca always needs test not the other way around. I'm at 450mg of test and 330mg of deca a week, most would advise 1.5 to 2x as much test as deca, but I just started taking caber at the beginning of my cycle. So far no sides except oily skin/acne.

Just stick with test and kickstart for a first cycle, or get some epistane and try that out - 40mg/day for 6 weeks is pretty nice, and its easy to run, pct, and retain...

 

[smash1904]

he has that backwards, if you do deca you want to do test as well, test solo is fine and dandy.

Exactly...

 

[smash1904]

Day 34:

Weight: 191

Deadlift 185 4x10
Cable row 168 10/10/9/9
Close grip chin up bw 3x10
Front squat shrug 185 3x10
Preacher curl 75 10/10/8
Lat pull down 120 3x10

I liked this much better than when there was 8 exercises, felt strong all the way through, got a great pump, and it was quick. I really like 4x10 deadlift too.

 

[smash1904]

One more change I'm thinking about is switching incline bench to incline pec flies or dumbell incline bench press. Any thoughts?

 

[Lukef2000]

One more change I'm thinking about is switching incline bench to incline pec flies or dumbell incline bench press. Any thoughts?

I wouldn't swap a compound movement for an isolation. If you want to swap it go for dumbbells

 

[smash1904]

I wouldn't swap a compound movement for an isolation. If you want to swap it go for dumbbells

Well with 4x10 you do 10 sets which is kinda confusing cause that's 2.5 exercises? Anyways I was thinking bench and a fly exercise for my two exercises... And because its chest day I figured dips/bench with flat and incline flies. But I guess bench, dips, incline dumbells and flies would work too.

 

[ReyMan]

I can't wait till you start packing on the pounds!!

 

[smash1904]

I can't wait till you start packing on the pounds!!

Todays an off day but I weighed in 192 today. That's up 10 from day 1, 35 days ago.

 

[smash1904]

Day: 36

Weight: 193

Overhead press 85 10/10/10/8
Front delt 20 4x10
Side delt 20 3x10
Rear delt 132 3x10
Plate roll 35 3x10
Forearms fail

Keeping the 4x10 pace is kinda intense, I didn't realize how long of breaks I had been taking between sets.

 

[ReyMan]

Todays an off day but I weighed in 192 today. That's up 10 from day 1, 35 days ago.

My bad, for some reason I thought you gained 5. Keep up the good work man!

 

[smash1904]

My bad, for some reason I thought you gained 5. Keep up the good work man!

Haha ya I'm up 12 now, I think now that the deca's kicking I'm really starting to grow.

 

[smash1904]

Day: 37

Weight: 194

Squat 190 4x10
Wide grip pull up BW 4x10
Quad extension 150 10/10/12
Ham curl 110 10/11/
Seated calf 150 10/10/15
Standing calf 144 10/10/10/15

 

[smash1904]

It feels like my blood pressure is a little high, and tests at cvs confirm it - "prehypertension." Is it possible its false cause my arms too big? I'm already doing cardio, and in a study where I donate blood, should I increase my celery seed dose from 150mg/day to 300mg? Maybe add some hawthorne berry?

 

[smash1904]

Day: 38

Weight: 194

DB bench 120 4x10
DB incline 80 4x10
Dips BW 3x15
Pec dec 180 10/10/16
Tricep 132 10/10/9

I was really surprised how hard dumbell bench is, hadn't done that in years. Had to drop the weight way lower than I thought I could do, no where near my regular bench.

 

[smash1904]

Day: 39

Weight: 194

Deadlift 190 4x10
Row 168 4x10
Cgcu BW 3x10
Shrug 190 3x10
Curl 75 3x10
Lat pull 132 3x10

I need to eat more if my weight isn't going up, and I've been at 194 for a couple days.

 

[smash1904]

Day: 40

Sides: oily skin/mild acne(seems under control now), increase in blood pressure, and I'm told I seem a little bit more aggressive and tempermental - but I think that's cause I'm actually kind of depressed angry and stressed out, and would be like that anyways. I also have hives, not sure if its related, but I think its the accutane.

Libido: about the same, so good. Volume seems higher, and I got my girl knocked up so I'm not shooting blanks.

Nipples: I'm watching my right nipple cause I've always had tissue under it and its gotten itchy a few times - could just be the hives. They don't look puffier than normal, but I have the problem of scar tissue from having them pierced when I was younger.

Strength: every time I hit a weight and can do out the full 10 reps on the last set I've been able to do it the next workout. I also feel fully recovered long before I do a workout again.

Joints: feel fine, but I get this dull soreness in my left shoulder and bicep. Not real bad or painful, but I don't have the same feelings in the other arm.

Size: I'm up 12 lbs, I get more vascular every day, and I'm looking really swole. I am a little puffy, but I don't think I'm putting on much fat cause I'm getting some more striation.

 

[smash1904]

Day: 41

Weight: 197

I was happy to see the weight increase, I ate as much as possible over the weekend.

Overhead press 85 4x10
Front delt 45 3x10(barbell)
Side delt 25 4x10
Rear delt 144 3x10
Plate roll 35 3x10
Forearm 90 fail

 

[smash1904]

Day: 42

Weight: 196

Squat 195 4x10
Wgpu BW 4x10
Quads 160 10/10/12
Hams 120 10/10/8
Seated calf 3x10
Standing calf 156 10/10/20

Day: 43

Weight: 195

DB bench 130 10/10/10/8
DB incline 90 4x10
Dips BW 3x15
Pec Dec 192 10/10/13
Tricep 132 3x10
Leg ups 3x10

Honestly I'm feeling a bit under the weather, have trouble eating. Hopefully I'll feel better soon, I like seeing bigger numbers on the scale, not smaller.

 

[smash1904]

Day: 44

Weight: 195

Deadlift 195 3x10
Cable row 180 4x10
Cgcu BW 3x12
Traps 195 3x12
Bicep 80 10/10/7
Lat pull 144 3x10

 

[sal]

You stats look awesome I did similar cycle last year gained 30 pounds of muscle with no side effects nothing beats an old school cycle of test and deca.

 

[smash1904]

You stats look awesome I did similar cycle last year gained 30 pounds of muscle with no side effects nothing beats an old school cycle of test and deca.

Ya I'm really liking it so far, my biggest complaint about cycling has been acne, but its fairly under control right now. I was really afraid of libido issues, but caber seems to be working just fine. I see myself running deca again at this point.

 

[sal]

I wouldn't worry too much about libido at this point in cycle what are your post cycle anti e 's I used clomid didn't see drop in libido or deca dick. Acne should not be an issue it should go away after your cycle is over un less your prone to ache.

 

[smash1904]

I wouldn't worry too much about libido at this point in cycle what are your post cycle anti e 's I used clomid didn't see drop in libido or deca dick. Acne should not be an issue it should go away after your cycle is over un less your prone to ache.

Well I got acne half way through last cycle, and it stuck around through pct. But once I took accutane it went way down after a couple weeks. I hear that's fairly permanent so I'm not too concerned anymore. I'm taking hcg right now, and caber. Have exemestane on hand. Pct will be torem and DAA, and maybe formadrol again, plus ghrp and igf.

 

[smash1904]

Just a progress pic.

 

[Lukef2000]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=56866"/>

Just a progress pic.

Looking good bro. No homo. Keep on killing it!

 

[smash1904]

Day: 48

Weight: 195

Overhead press 90 10/10/10/7
Front delt 50 8/8/8(barbell)
Side delt 30 3x10
Rear delt 156 10/10/8
Plate roll 35 3x10

 

[smash1904]

Shoulder post workout.

 

[smash1904]

So I'm going to deload starting next Monday, day 55. Not sure if I'm going to stick with 4x10, or switch to 3x30 at 30% 1rm.

http://anabolicminds.com/forum/content/rep-range-max-1307/

It'd be the same muscle split and exercises, and with the same growth, I feel endurance training would be better suited for me - my cardio sucks, and boxing kills me. I've also been thinking it'd be cool to be able to high rep bench at 225, like NFL players.

 

[smash1904]

Day: 49

Weight: 195

Squat 200 4x10
Seated calf 160 3x10
Standing calf 168 10/10/20

Day: 50

Weight: 195

DB bench 130 10/10/10/10
DB incline 100 4x10
Dips BW 3x15
Pec Dec 204 10/10/12
Tricep 144 10/10/8

Day: 51

Weight: 195

Deadlift 195x10 205x5 215x5 225x5
Cable row 192 10/10/10/7
Cgcu BW 3x12
Traps 200 3x10
Bicep 80 10/10 70 8/8 50 10/10
Lat pull 156x10 144 10/10

I just started a new job, been having to get my workouts done in under 45 mins cause my gym closes at 10. Haven't been eating enough either.

 

[smash1904]

So after this deload I will be starting at the following weights:

Overhead press 45 3x24-30
Bench press 75 3x24-30
DB incline bench 40 3x24-30
Deadlift 90 3x24-30
Squat 80 3x24-30
Cable row 75 3x24-30
Wide grip pulldown 75 3x24-30

The wide grip pulldown is questionable, I'm basing that on my weight when Im pulling myself up. Dips and close grip chin up will stay at bodyweight. I'm not sure if I will drop the other exercises weight or not, I'll prolly try it out the first week to see how it feels. 4 weeks on, 1 week deload, 4 days on 3 days off(or 1 day off with fighting on there own days). That would be just over 10 cycles a year, and even though strength isn't linear and I couldn't expect a 200 lb jump in all my lifts in 12 months, I do think I could aim at my bench being 225 3x30 this time next year.

 

[ReyMan]

Shoulder post workout.

Look thick man, keep up the good work!

 

[smash1904]

Day: 55

This week is a deload week, I got caught up at work so will be going Tue-Fri and I'm going to try and go first thing in the morning rather than at night. It's just too hectic trying to get there after work, and until I pay for a membership at 24 I need to keep using my current gym. Tomorrow will be 8 weeks in, so about half way through cycle.

 

[smash1904]

Day: 56

Weight: 194

Weights still not going up so I'm counting my calories now.

Did shoulders, deload. Is it just me, or does it feel like I'm not doing anything during deload?

 

[Lukef2000]

Day: 56

Weight: 194

Weights still not going up so I'm counting my calories now.

Did shoulders, deload. Is it just me, or does it feel like I'm not doing anything during deload?

That's the whole idea lol. I dont deload I just take a week off every 8 - 12 weeks.

 

[smash1904]

Day: 57

Weight: 193

Weights still dropping, so I'm going with 20 calories x my target weight of 205. I hope 4100 makes a difference. Part of the problem is I was using a weight gainer before, and since I ran out I haven't really increased my eating.

Another deload day.

 

[smash1904]

Day: 62

Weight: 193

Overhead press 45 30/20/15
Front delt 10 30/30
Side delt 5 30/30
Rear delt 64 30/30
Plate roll 25 30/30

Worst burn I've ever gotten in a shoulder workout, it was burning in places I've never felt before.

 

[Stoni9]

Day: 62

Weight: 193

Overhead press 45 30/20/15
Front delt 10 30/30
Side delt 5 30/30
Rear delt 62.4
Plate roll 25 30/30

I saw something about a different routine. Aren't you trying to just gain mass? Your deadlifts seem extremely low, as do your squats. Try upping the weight and dropping the reps.

Or are you just trying to lean out? Sorry, started reading because that's quite a cycle, but got too impatient to get thru 8 pages haha

 

[smash1904]

I saw something about a different routine. Aren't you trying to just gain mass? Your deadlifts seem extremely low, as do your squats. Try upping the weight and dropping the reps.

Or are you just trying to lean out? Sorry, started reading because that's quite a cycle, but got too impatient to get thru 8 pages haha

I did higher weight lower rep (5x5) for awhile and had good results. Im not totally sure what happened but its looking like the motorcycle accident I got in back in January messed my back up cause I've had progressively worse back pain(amongst other problems). I'm only just seeing a doctor now, been trying to work through it by dropping weight but its only been getting worse.

So I read a study on 3x8 at 80% vs 3x30 at 30%. Turns out you get similar muscle growth at 3x30, without the soft tissue issues. And I got to tell you the pump, burn, and doms is far worse then anything else I've experienced, and so far without any of the other problems I've experienced during and after work outs - cramps, muscle spasm, tightness, and sharp pain in my back. I'll see what happens with squats and deadlift but so far it seems like a winner(for me at least).

 

[Stoni9]

I hope it works for ya! best of luck

 

[smash1904]

I hope it works for ya! best of luck

It's been working well so far, I had doms from Tuesday in my shoulders for close to 3 days.

So I'm going in for x rays next week, but my doctors pretty sure its a soft tissue injury and I'm going to need an MRI. I might have a compressed disc in my lower lumbar. Said stay away from anything that agravates it, but at 30% 1rm I think I'll be good. Was thinking with going that low I might want to switch to stiff legged deadlifts(good mornings?).

Went out with some friends I hadn't seen in a couple months, apparently I'm huge.

 

[smash1904]

Day: 68

Sorry for the long delay on updating, I've been having to so short workouts from home with limited equipment. Didn't feel it was really worth noting, cause I only have 50 lbs on an easy bar to work with. Much higher repetition.

So I think I'm coming off cycle early, my last dose on Friday will be the end of long esters, and I will be switching back to test prop this week. Prolly run that for 3 weeks to clear the deca and go into pct. Between health issues and now having two jobs I think it'll be in my best interest.

Pct will be torem forma and daa, I've been on hcg so I expect a smooth transition. I may go on osta after I finish my torem.

At the start of pct I will be starting a new log: cjc with out dac, ghrp6, m2, and mgf peg/igf lr3.