Deca/Test log: version Smash Time

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  1. 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.


  2. 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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  3. 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

  4. Late but subbed bro.

  5. 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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  6. Quote Originally Posted by Lukef2000
    Late but subbed bro.
    Haha thanks bro.

  7. 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.

  8. 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

  9. 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.*

  10. 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...

  11. 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...

  12. 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.

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

  14. 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

  15. 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.

  16. I can't wait till you start packing on the pounds!!
    Getting back into the swing of things

  17. 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.

  18. 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.

  19. 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

  20. 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.

  21. 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

  22. 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?

  23. 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.

  24. 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.

  25. 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.
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