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    Quote Originally Posted by smash1904 View Post
    I've filmed my deadlift, squat, and bench and had them reviewed. Little pointers here and there, but I prolly would benefit from having a trainer for a bit. My squat was problematic, which is why I switched to front squat variation - my upper back mobility wasn't allowing my wrists to go into proper position, and my hips weren't bending to get my butt to stick out correctly. My deadlift looks ok, but I'm getting lower back pain that comes and goes. Im having trouble differentiating between doms and back injury, and I might just be a hypercondriac. And then sometimes I get shoulder pain when I bench, like my shoulders bout to pop out. Not every time, but enough for me to think I need to fix something - maybe only go to 90 degrees, instead of to the chest.
    I can tell you right now just from your description that your bench needs technique work. I have long arms for my frame (my reach is 75") and I still hit the chest. It sounds like you're not doing at least two of the following: high arch, "drifting" with the bar, tucking, leg drive, "pushing yourself into the bench."
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    Quote Originally Posted by Rodja

    I can tell you right now just from your description that your bench needs technique work. I have long arms for my frame (my reach is 75") and I still hit the chest. It sounds like you're not doing at least two of the following: high arch, "drifting" with the bar, tucking, leg drive, "pushing yourself into the bench."
    I've been using this and refer to it fairly regurly:
    http://stronglifts.com/how-to-bench-...lder-injuries/
    and I don't really know what those terms mean.
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    Quote Originally Posted by smash1904 View Post
    I've been using this and refer to it fairly regurly:
    http://stronglifts.com/how-to-bench-...lder-injuries/
    and I don't really know what those terms mean.

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    Quote Originally Posted by Rodja

    <a href="http://www.youtube.com/watch?v=krvj3HgYlVc">YouTube Link</a>
    <a href="http://www.youtube.com/watch?v=_QnwAoesJvQ">YouTube Link</a>
    Thank you, this is very informative.
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    Day 17(Friday):

    Weight: 188

    Another deload day, will prolly do another one on Monday.
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    So I figured out it wasn't an acne break out, it was hives and flea bites. I didn't notice cause my skin gets itchy after I tan, but the itch got super intense and I noticed my roommates kittens have fleas. Bombed the house, treated the kittens.
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    Day 21:

    Weight: 188
    Kinda sticking at this weight now, I guess I need to eat more - I might switch from regular protein to weight gainer, or get some more waxy maize too.

    It was another deload day, I was a day off cause I got called into work. I will be going back to routine on Thursday.
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    Just do it like a lot of pros. Low reps with slow slow movement. Ten try resistance with the same reps to get your fast and slow twitch muscle fiber growth. I've been doing this for a year now. Try decca/dbol/test 400. Greatest stack I've ever used, old school and no side effects. If you want to build up that solid strength I would recommend a 10 month cycle of gh and test. In one year I have gained rank results. On that stack who wouldn't though.
    Pump angry!!
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    10 month cycle of test? Is that even considered a cycle anymore? lol I don't think he's training for his pro card quite yet...
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    Quote Originally Posted by pumpedcal
    Just do it like a lot of pros. Low reps with slow slow movement. Ten try resistance with the same reps to get your fast and slow twitch muscle fiber growth. I've been doing this for a year now. Try decca/dbol/test 400. Greatest stack I've ever used, old school and no side effects. If you want to build up that solid strength I would recommend a 10 month cycle of gh and test. In one year I have gained rank results. On that stack who wouldn't though.
    Pump angry!!
    How much did you gain over that ten month stretch, if your serious?
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    Quote Originally Posted by smash1904 View Post
    So a 1 week deload how often? Every 6 weeks? If I basically have two workout groups that I switch between, could I maybe make every third time I hit a group a deload workout and switch to low weight high repetition? Would that be significant enough, or does it really need to be a full body deload for 7-14 days? And then what weight do you start at after deload?

    I know this post is way old but you should read this...everyone should read this...

    http://forums.steroid.com/showthread...s#.T35EUu1uFlI
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    Quote Originally Posted by pumpedcal View Post
    Just do it like a lot of pros. Low reps with slow slow movement. Ten try resistance with the same reps to get your fast and slow twitch muscle fiber growth. I've been doing this for a year now. Try decca/dbol/test 400. Greatest stack I've ever used, old school and no side effects. If you want to build up that solid strength I would recommend a 10 month cycle of gh and test. In one year I have gained rank results. On that stack who wouldn't though.
    Pump angry!!
    Pros do low reps? Idk what pros you have been watching.................
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    Quote Originally Posted by ISU152

    Pros do low reps? Idk what pros you have been watching.................
    The injured ones lol
    Always willing to learn :D
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    Quote Originally Posted by BigRigg View Post
    The injured ones lol
    Exactly haha
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    More rhetoric from people that don't understand training. A stronger muscle will become a bigger muscle, but most people don't know how to program for strength.
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    Day 24:

    Weight: 189

    I did a complete change up of routine. Still working a couple things out but its basically a three day split followed by a day off, push/pull/leg & abs. That gives each muscle group 4 days of rest, I get to target each group more thoroughly, and in 4 weeks I would end up doing an exercise more times than with my previous routine. I will post up what I'm looking at tomorrow.
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    Quote Originally Posted by ISU152

    I know this post is way old but you should read this...everyone should read this...

    http://forums.steroid.com/showthread...s#.T35EUu1uFlI
    Thank you for posting this.
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    Quote Originally Posted by GreenEarth
    10 month cycle of test? Is that even considered a cycle anymore? lol I don't think he's training for his pro card quite yet...
    Haha ya sounds like trt to me, and no I'm not training for my pro card yet.
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    So how does this split look:

    Day 1 legs/abs:
    Squat
    Standing calves
    Seated calves
    Leg curl
    Leg extension
    Leg ups
    Planks
    Medicine ball

    Day 2 push:
    Bench
    Over head press
    Dips
    Cable tricep pulldown
    Pec Dec
    Dumbell front delt
    Dumbell side delt
    Forearm wrist curl

    Day 3 pull:
    Deadlift
    Cable row
    Wide grip pull up
    Close grip chin up
    Lat pullover
    Front squat shrug
    Preacher curls
    Reverse pec dec

    Day 4 off:

    And then I would start over, which is 96 hours between muscle groups, except deadlift on pull day but I still have 48 hours, so I don't think that'll be a problem. Just deadlift and squat on the same day is really hard, I think I just about threw my back out trying it the other day.
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    Day 27:

    Weight 189:

    Squat 210 5x5
    Leg extension 130 3x10
    Leg curl 100 3x10
    Seated calves 110 2x15
    Standing calves 120 2x15
    And then abs. I'm feeling pretty good in the gym, and I like this new split. I got crazy pumps in my quads.
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    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.
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    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.
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    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
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    Late but subbed bro.
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    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.
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    Quote Originally Posted by Lukef2000
    Late but subbed bro.
    Haha thanks bro.
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    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.
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    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
    GAME ON! MOVAH FUKAZ!
    http://anabolicminds.com/forum/supplement-reviews-logs/231867-man-sports-gameday.html#post4047619
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    he has that backwards, if you do deca you want to do test as well, test solo is fine and dandy.
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
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    Quote Originally Posted by 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
    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...
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    Quote Originally Posted by ManBeast
    he has that backwards, if you do deca you want to do test as well, test solo is fine and dandy.
    Exactly...
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    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.
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    One more change I'm thinking about is switching incline bench to incline pec flies or dumbell incline bench press. Any thoughts?
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    Quote Originally Posted by smash1904
    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
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    Quote Originally Posted by Lukef2000

    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.
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    I can't wait till you start packing on the pounds!!
    Getting back into the swing of things
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    Quote Originally Posted by ReyMan
    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.
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    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.
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    Quote Originally Posted by smash1904

    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!
    Getting back into the swing of things
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    Quote Originally Posted by ReyMan

    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.
  

  
 

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