Deca/Test log: version Smash Time

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  1. Day 15:

    Weight: 188

    Another deload day, and even with the ease I still got a good sweat on. And I'm growing, my weight has been going up steadily for days. I think I'll hit 205 no problem, might even shoot for 210 because of weight loss in pct. I love that size from deca is said to stick around real well - apparently twice as well as test.


  2. Here's an article that says to move into the 6-15 rep range if you're feeling pain in lifts:

    http://www.t-nation.com/readArticle.do?****5158042

    Makes me think I really should move into lower weight higher repetition.
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  3. Lifts are only unsafe if done incorrectly. If you're feeling pain, there are two possibilities: your technique is off or you need to work on your mobility.
    M.Ed. Ex Phys


  4. Quote Originally Posted by Rodja
    Lifts are only unsafe if done incorrectly. If you're feeling pain, there are two possibilities: your technique is off or you need to work on your mobility.
    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.

  5. I'm kind of pissed, all the sudden acne got real bad tonight. Out of nowhere. Broke out all over my back and shoulders.
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  6. 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."
    M.Ed. Ex Phys


  7. 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.

  8. 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.

    M.Ed. Ex Phys


  9. 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.

  10. Day 17(Friday):

    Weight: 188

    Another deload day, will prolly do another one on Monday.

  11. 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.

  12. 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.

  13. 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!!

  14. 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...

  15. 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?

  16. 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

  17. 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.................

  18. 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

  19. Quote Originally Posted by BigRigg View Post
    The injured ones lol
    Exactly haha

  20. 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.
    M.Ed. Ex Phys


  21. 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.

  22. 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.

  23. 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.

  24. 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.

  25. 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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