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Deca cycle

dmk777

dmk777

Queen of EF :)
Hey all Rotten willow suggested that it might be a good idea to post about my cycle so here goes.
5 weeks ago after carefully contemplating I decided to take deca at 100ml per wk I decided to choose deca as it seemed like the safest route to gain and so far so good. After two weeks I noticed some incredible gains in strength and from there on only got better I went from benching 40 k to now 61k I did start to notice a little water retention which is normal and apparently should subside as I go off the cycle I have a slight sore throat with a dry hoarseness nothing to bad to worry about I notice as it comes up to my next 100 ml it gets better so I will keep a check on that also my sex drive is through the roof lol all good though . By last week I started to see some great definition appearing so hard work is paying off. I will add to this as the weeks go by and if anyone has any questions I will be sure to try and answer them.

Donna
 
Rebecca D said:
Donna,

Be very wary of the voice. It will sneak up on you.

RD
Click to expand...

Hey there Rebeca. ATM I notice it improving just before my next jab should I worry or should I worry when start to notice that it doesn't start to get better ,

Hi yorky cheers chic.
 
Just noticed my shoulders have some small red pimples on checked my back nothing as yet but will keep close eye on it. I was kinda expecting these as my skin seems more oily.

As for the saw throat that seems to be disappearing may have been a viral thing with having asthma I'm prone to throat and chest problems.
 
Yeah I dont think I have ever heard of a soar (saw) throat from Deca.
The backne is very normal for guys at least.
Have you noticed and diff in how your joints feel? At that dose for a guy prolly would not make any diff but am curious for your toughts.
 
zedhed said:
Yeah I dont think I have ever heard of a soar (saw) throat from Deca.
The backne is very normal for guys at least.
Have you noticed and diff in how your joints feel? At that dose for a guy prolly would not make any diff but am curious for your toughts.
Click to expand...

Yeah my throat has cleared up now matey think was a virus. Back seems to be ok so far though my shoulders r like a dot to dot lol. I don't mind that though will go away. Before I don't know if you remember I had joint problems esp my wrists though now it's gone altogether some one said the deca helps your joints so I presumed was down to that.

Cheers ZEd
 
Just a thought on the whole voice thing that is said to be a side effect...wondering everyone's thoughts.

When I did a cycle of prop and var, I had some voice problems. Sore throat, smoker-sounding voice. But I didn't attribute it to the drugs at the time b/c I'm a teacher, so I'm using my voice a lot. So I attributed it to speaking so much. It was probably a combination. Anyway, I saw a throat/voice specialist and they did see some mild edema on my vocal chords, but nothing outrageous.

I spent some time in voice therapy (I felt totally weird doing it-- I mean, who goes to voice therapy, right???!!!) and I was skeptical that it could work. I didn't think my voice could go back to "normal".

To my pleasant surprise, it did. I was taught how to speak "above" the "glottal fry" way of speaking. Google it. It's pretty interesting.

At the end of my therapy, I listened to a recording of myself at the onset of therapy in order to compare how I sounded after 15 weeks of therapy. At the beginning, I sounded like a man. I was surprised how deep my voice was. Now, my pitch level is more normalized. I still have to consciously think about how to use my voice properly, but I think it's an interesting topic b/c there is so much discussion on here and in other places that once your voice goes, it can't be restored. I think I disagree.

Rotten-- what are your thoughts on this? And for others, I guess I'm trying to say: don't worry about voice b/c with the right "training" you can learn to use your "new" vocal chords and still sound normal. :)
 
figurechamp said:
Just a thought on the whole voice thing that is said to be a side effect...wondering everyone's thoughts.

When I did a cycle of prop and var, I had some voice problems. Sore throat, smoker-sounding voice. But I didn't attribute it to the drugs at the time b/c I'm a teacher, so I'm using my voice a lot. So I attributed it to speaking so much. It was probably a combination. Anyway, I saw a throat/voice specialist and they did see some mild edema on my vocal chords, but nothing outrageous.

I spent some time in voice therapy (I felt totally weird doing it-- I mean, who goes to voice therapy, right???!!!) and I was skeptical that it could work. I didn't think my voice could go back to "normal".

To my pleasant surprise, it did. I was taught how to speak "above" the "glottal fry" way of speaking. Google it. It's pretty interesting.

At the end of my therapy, I listened to a recording of myself at the onset of therapy in order to compare how I sounded after 15 weeks of therapy. At the beginning, I sounded like a man. I was surprised how deep my voice was. Now, my pitch level is more normalized. I still have to consciously think about how to use my voice properly, but I think it's an interesting topic b/c there is so much discussion on here and in other places that once your voice goes, it can't be restored. I think I disagree.

Rotten-- what are your thoughts on this? And for others, I guess I'm trying to say: don't worry about voice b/c with the right "training" you can learn to use your "new" vocal chords and still sound normal. :)
Click to expand...

Hey Fc. That's really interesting stuff I just googled it at-least I know it's not too serious however as I said earlier my docs put it down to a virus. It seemed to get a little better but now has worsened I can see in the back of my mouth is red my chest is really saw and my voice is going deeper.
I'm back at the docs today I'm in two minds wether to mention my cycle or not .
I will keep you posted on the out come thank you for taking the time to share this .

Donna
 
Only thing is, if u mention the cycle, then they will likely rule out any other thing and blame it on that. But if the back of your throat is red, it sounds more like a virus thing like you'd said. To check on ur vocal chords, you'd have to get a scope put down your throat to examine them. I have a huge gag reflex so that wasn't much fun. :)

Oh one other thing.... Staying very well hydrated can also help with your voice. If it's already irritated, being dry will only make it worse. And stay away from methol type lozenges. They apparently irritate the voice more than help it.

Good luck at docs!
 
figurechamp said:
Only thing is, if u mention the cycle, then they will likely rule out any other thing and blame it on that. But if the back of your throat is red, it sounds more like a virus thing like you'd said. To check on ur vocal chords, you'd have to get a scope put down your throat to examine them. I have a huge gag reflex so that wasn't much fun. :)

Oh one other thing.... Staying very well hydrated can also help with your voice. If it's already irritated, being dry will only make it worse. And stay away from methol type lozenges. They apparently irritate the voice more than help it.

Good luck at docs!
Click to expand...

Yeah your right they will be quite to point the finger at the dangers of steroid use too and tbh I've done my homework and all the lectures of my parents so couldn't go through it lol.
Tbh I feel I could some infection as I'm running a fever now.

Either way if it is just an illness it should tell if I get medication for it and then that will rule out the steroids causing probs.
Thanks for the tip bout the lozenges as I have been going through my fair share.

I will post the outcome after my dreaded docs app.


Kind regards

Donna
 
Definitely interesting stuff. My understanding of the "voice" issue is that with heavy use or prolonged use (all user dependant too) that the drugs can thicken the vocal chords, which would be something that can't be reversed. I haven't pushed it enough to find out. I've had some throat issues towards the end of a cycle, in terms of the sore throat and the deeper sounding voice but it has cleared up once I went off cycle. Thanks for sharing about the therapy though!! It's really interesting to me. :)

Hope you are feeling better Donna!
 
Thank you Cg. Well I came out of the docs with a five day corse of steroids seems like a virus has irritated my asthma. Hopefully like on the past when I've had steroids for my chest I will pull round in a couple days if not after 5 I have to return.
Unfortunate for my partner I will be like a bear with a sore head no gym or work plenty of sympathy and hot drinks lol.

Yeah it is really a interesting read too.

Cheers ladies.

Donna
 
figurechamp said:
Rotten-- what are your thoughts on this? And for others, I guess I'm trying to say: don't worry about voice b/c with the right "training" you can learn to use your "new" vocal chords and still sound normal. :)
Click to expand...

Whenever a woman develops any sort of vocal problems during a cycle of androgens it's almost always a result of vocal cord thickening from the gear. The changes can definitely manifest as slight, chronic pain because it's happening so quickly.


Having said that though, it could also be in part an opportunistic infection breaking through due to immune response suppression from the gear. I just don't know enough about deca to say for sure. Generally the more androgenic a drug is the more it suppresses immune response and allows infection already present in the body to develop into illness. On one end of the spectrum is oxandrolone and stanozolol have been shown to actually encourage immune response in men (when used as stand alones) because of how purely anabolic they are. Way on the other end is stuff like Czech drops and to a lesser extent Tren that are so massively androgenic they suppress the hell out of the immune response and men often suffer some symptoms of illness while using them.

Donna, one cheap way to take one measure of immunity is to get a comprehensive blood count (CBC) panel done. If your white blood cell count is low that might give you some answers. Can you get labs done in the UK w/o a physician visit? In the U.S you can use sites like prepaidlab and anylabtest to order them at very low cost and without having to deal with a doc.
 
RottenWillow said:
Whenever a woman develops any sort of vocal problems during a cycle of androgens it's almost always a result of vocal cord thickening from the gear. The changes can definitely manifest as slight, chronic pain because it's happening so quickly.


Having said that though, it could also be in part an opportunistic infection breaking through due to immune response suppression from the gear. I just don't know enough about deca to say for sure. Generally the more androgenic a drug is the more it suppresses immune response and allows infection already present in the body to develop into illness. On one end of the spectrum is oxandrolone and stanozolol have been shown to actually encourage immune response in men (when used as stand alones) because of how purely anabolic they are. Way on the other end is stuff like Czech drops and to a lesser extent Tren that are so massively androgenic they suppress the hell out of the immune response and men often suffer some symptoms of illness while using them.

Donna, one cheap way to take one measure of immunity is to get a comprehensive blood count (CBC) panel done. If your white blood cell count is low that might give you some answers. Can you get labs done in the UK w/o a physician visit? In the U.S you can use sites like prepaidlab and anylabtest to order them at very low cost and without having to deal with a doc.
Click to expand...

Hey Sulma. Thanks for your advice.
I was at first almost certain it was caused by the corse but as it's went from just a slight horseness to been really sore also I'm really breathless now it makes me think it's asthmatic the asthma seems to have bad spells and when it's bad it's really bad and also at the docs she also took swabs to send to look for infection and took my oxygen levels which were slightly low also I have fever.

As for the labs I will look into that thank you prob will be a hood idea and maybe if before I find somewhere it could start to feel betta from the steroids prescribed.

It is slightly worrying me but either it's here and until it starts to get betta I'm stuck with it not knowing if it sides is the hardest part though.

Thank you RW.
 
dmk777 said:
Hey Sulma. Thanks for your advice.
I was at first almost certain it was caused by the corse but as it's went from just a slight horseness to been really sore also I'm really breathless now it makes me think it's asthmatic the asthma seems to have bad spells and when it's bad it's really bad and also at the docs she also took swabs to send to look for infection and took my oxygen levels which were slightly low also I have fever.

As for the labs I will look into that thank you prob will be a hood idea and maybe if before I find somewhere it could start to feel betta from the steroids prescribed.

It is slightly worrying me but either it's here and until it starts to get betta I'm stuck with it not knowing if it sides is the hardest part though.

Thank you RW.
Click to expand...

Sorry missed the part where you said you'd already seen the Doc. This happening while on cycle is too coincidental for me. As I explained in the last post, I think this may well be indirectly related to the Deca.
 
What do you think Sulma about giving my meds a couple days to see if it helps if not maybe stop the cycle because as much as I love the gains in strength and size I don't want to risk permanent damage or even asthma attack.

Donna
 
dmk777 said:
What do you think Sulma about giving my meds a couple days to see if it helps if not maybe stop the cycle because as much as I love the gains in strength and size I don't want to risk permanent damage or even asthma attack.

Donna
Click to expand...

Ok here's what I just learned. One study found that nandrolone (that's Deca) does negatively impact some immune system markers, but more pertinent to you is that it also causes an increase in some inflammatory cytokines. The latter is quite possibly what's causing your experience of shortness of breath due to inflammation in the lungs. The Deca is going to be working against the action of the corticosteroids the doc just gave you. I'd skip the next Deca injection for sure, Donna.
 
RottenWillow said:
Ok here's what I just learned. One study found that nandrolone (that's Deca) does negatively impact some immune system markers, but more pertinent to you is that it also causes an increase in some inflammatory cytokines. The latter is quite possibly what's causing your experience of shortness of breath due to inflammation in the lungs. The Deca is going to be working against the action of the corticosteroids the doc just gave you. I'd skip the next Deca injection for sure, Donna.
Click to expand...

I can't thank you enough at-least I now know it's to blame I most defiantly will miss the rest.

Would you think I will be ok ten days after starting the var or should I skip that too .

I can't say I'm not dissapointed but health comes first.

Maybe in time I could read more into trying a different cycle.


Thank you again you've been so helpfull Sulma
 
Well I'm still no better infact since tue i would say I'm worse my breathing has eased slightly but the rest of my body aches so much not sure if my breathing easing is due to the steroids my doctor prescribed tues or the antibiotics she prescribed yesterday,
I'm now not 100% this is a reaction to the deca but safe to say I won't be taking my 8th week to find out.
I've suffered all my life with chest problems but this is by far the worst I've ever dealt with at one point I nearly went into hospital as my neck swelled and face and neck were red blotchy.
I will keep you all posted

Donna
 
dmk777 said:
Well I'm still no better infact since tue i would say I'm worse my breathing has eased slightly but the rest of my body aches so much not sure if my breathing easing is due to the steroids my doctor prescribed tues or the antibiotics she prescribed yesterday,
I'm now not 100% this is a reaction to the deca but safe to say I won't be taking my 8th week to find out.
I've suffered all my life with chest problems but this is by far the worst I've ever dealt with at one point I nearly went into hospital as my neck swelled and face and neck were red blotchy.
I will keep you all posted

Donna
Click to expand...

Good lord Donna. I'm sorry to hear this. Did you call your doc about the blotches and swelling? Sounds like a side effect from the corticosteroid.
 
Oh it's not good Hun! I also forgot to mention i woke twice in the night hallucinating had my other half worried sick ! Yeah I went back in and they sent me home with antibiotics and said just carry on with the steroids incase if i stop it gets worse im on my last corse now My face and neck are still red but no other sides thank god!
Let's hope tomorrow I'm feeling better .

Donna
 
Hey chika so sorry to hear that you are reacting so badly to something......Please pm me the brand of Deca. I want to research it. The thing is it took 8 weeks for this to escalateto the point is it, is that correct?
 
Oh and yes by all means stop the deca and var if your on it. Stop it now!
 
Hang in there girl. Sorry to hear about all of this.
 
Hey guys thank you so much for your concern. Just to let you know I'm feeling allot better this morning I had a better nights sleep my breathing is slowly getting easier and the redness in my neck and face still there but I think RW was right in saying that would be caused by a reaction to the docs steroids I will soon know as I took my last corse last night, all my aches and pains have eased appart from my head off coughing it hurts.
Anyway I will get back on this evening and let you know how I am ,
Hey Zed the deca is pro chem 300 yeah it took 7 wks to get this bad but looking back on my log the whole chest thing started early on wk 3 if I remember rightly.
In a way I wish I had told my doc about the cycle but like one the girls mentioned they would more then likely put it down to that without looking into it properly,
Tues when I went they gave me steroids yet when I went bk thur with my ridiculous red face and neck lol they added antibiotics now two days later I'm picking up so maybe I'm know doctor but RW Researched the whole deca and my issues and said deca can mess around with your immune system and any underlying infection could come out so I'm thinking along them lines.
I don't start the var until wed but think I'm going to hold off until I'm fully better .

Thanks again guys
Donna
 
Hey guys. Today I'm feeling great feel full of energy breathing is almost 100% also I'm up and about looking forward to hitting the gym tomorrow worried about any strength losses but hey I can work at that.
Was due to take wk 8 today on deca but decided against it, I'm looking up at the min about the zinc for my T production as advised by RW and in three days I'm due to start Anavar cycle not sure on wether to go ahead yet tho I play it by ear.

Anyway thank for all your support

Donna
 
Glad to hear that you are coming back suga. Was missing you muchly!
Just come back slowly and let your bod adjust to the load again sista and you will be golden.
As for the var, if you feel good and strong then up to you. But if you feel the least bit off then forget it for now.
Always time for that later on when your bod is up for it.
Take care and best regards and POST UP DAMMIT!!
missin that suga:p
 
zedhed said:
Glad to hear that you are coming back suga. Was missing you muchly!
Just come back slowly and let your bod adjust to the load again sista and you will be golden.
As for the var, if you feel good and strong then up to you. But if you feel the least bit off then forget it for now.
Always time for that later on when your bod is up for it.
Take care and best regards and POST UP DAMMIT!!
missin that suga:p
Click to expand...

Hey Zed thank you kind sir!! I'm feeling so much better now shoulders today so I will see how I get on because shoulders are my favourite day lol.
Glad to be back Zed I've missed the friendly banta! Haha.

Speak soon matey

Donna
 
Gr8 to have you back and postin suga. Ok hit those shoulders and post up!
 
Well after a long warm up I hit the military press 3x8 99lbs
2x3 110lbs

Upright row 3x8 88lbs

Arnold press 2x8 30lbs each arm

3x8 35lbs
Front raises with ez bar 3x8 44lbs

Lat raise. 3x8. 22lbs each arm

So all in all I'm really pleased with my workout don't seem to have lost much strength after stoping the deca and also my week of illness .

Tris and bi's tomorrow can't wait!!
 
Dear god Donna you've been going through it haven't you!!
Just been catching up on the boards, and I was so pleased as I read through yours that I eventaully got to where you're feeling almost 100% now. You've had a rough old time of it chic.
Hope you continue feeling well and don't push too hard till your definitely 100%.
Hope works been quiet and easy for ya whilst you've been suffering!!
Em x
 
yorkshirelass said:
Dear god Donna you've been going through it haven't you!!
Just been catching up on the boards, and I was so pleased as I read through yours that I eventaully got to where you're feeling almost 100% now. You've had a rough old time of it chic.
Hope you continue feeling well and don't push too hard till your definitely 100%.
Hope works been quiet and easy for ya whilst you've been suffering!!
Em x
Click to expand...

Hey Em nice to c you back Hun. Yeah thanks Hun I've had a bad time to say the least but feeling so much betta now and the best thing is I didn't lose much strength or weight.
Just glad to be back to work and the gym .
Anyway thanks for checking in on me hope things are well with you look forward to reading your posts.
Donna x
 
Nice workout suga. Just dont go too fast too soon.
 
dmk777 said:
Well after a long warm up I hit the military press 3x8 99lbs
2x3 110lbs

Upright row 3x8 88lbs

Arnold press 2x8 30lbs each arm

3x8 35lbs
Front raises with ez bar 3x8 44lbs

Lat raise. 3x8. 22lbs each arm

So all in all I'm really pleased with my workout don't seem to have lost much strength after stoping the deca and also my week of illness .

Tris and bi's tomorrow can't wait!!
Click to expand...

why the super low reps, Donna? Just testing your strength levels?
 
RottenWillow said:
why the super low reps, Donna? Just testing your strength levels?
Click to expand...

Yeah kind of just before I was Ill I moved up 5k on mill press and Arnold so for the first two weeks I will hit them at 8- then hit all I can manage at 10 until I can do all sets at ten then move up again.

So I kinda just took off from were I left it.

Donna
 
LOL for me thats average reps LOL. Outside of a 5x5 anyway....
When I have a lagging bodypart then I go to 10x3 and just beat the hell out of it. Believe me 10x3 is a real ass blaster if done properly.
When I do that Im sore for 3-5 days.
 
zedhed said:
LOL for me thats average reps LOL. Outside of a 5x5 anyway....
When I have a lagging bodypart then I go to 10x3 and just beat the hell out of it. Believe me 10x3 is a real ass blaster if done properly.
When I do that Im sore for 3-5 days.
Click to expand...

I generally use the 3x10 unless like I say I go up a weight then I start @ 3x8 with the intention of building to 3x10.
 
So what made you decide on 3x10 suga?
 
Lol I'm not sure I just always went between 8-10 Zed.
 
Might consider mixing it up a little bit so you dont stall out suga.
 
Ok suga youve been doing a 3x10 prolly for a long time I am guessing. So now time for a change.
From looking at your pics in your gallery you also look ready to ramp things up a lil bit.
I also remember reading under your Deca Cycle post that you wanna get some definition.
Typically lower reps = strength and mass this is called intensity.
Typically higher reps = leaning out and definition and this is called volume.
However......with appropriate diet changes you can really "blur" these (more or less) boundries.
3x10 is kinda in the middle of this whole thing. So you really could go either way. As for me I always like to go toward the strength/mass end cuz I just prefer that look on both men and wimminz.
Also it is my belief that having a strong body is always good.
So what I need for you to do is to put down what you wanna do for excersizes and then we go from there.
 
zedhed said:
Ok suga youve been doing a 3x10 prolly for a long time I am guessing. So now time for a change.
From looking at your pics in your gallery you also look ready to ramp things up a lil bit.
I also remember reading under your Deca Cycle post that you wanna get some definition.
Typically lower reps = strength and mass this is called intensity.
Typically higher reps = leaning out and definition and this is called volume.
However......with appropriate diet changes you can really "blur" these (more or less) boundries.
3x10 is kinda in the middle of this whole thing. So you really could go either way. As for me I always like to go toward the strength/mass end cuz I just prefer that look on both men and wimminz.
Also it is my belief that having a strong body is always good.
So what I need for you to do is to put down what you wanna do for excersizes and then we go from there.
Click to expand...

Ok Zed thank you I'm working nightshift all weekend so soon as o get a min I will do muscle by muscle what I do typically for each day.

Thank you for your help bro !
 
Oh yeah the pics I have on here are all old about three years old. I'm going to post some new ones on soon as I get someone to take some for me lol. I'm around 2.5 stone heavier now .
 
Stone...aaaaahhhhh yeah right.......
 
dmk777 said:
Well after a long warm up I hit the military press 3x8 99lbs
2x3 110lbs

Upright row 3x8 88lbs

Arnold press 2x8 30lbs each arm

3x8 35lbs
Front raises with ez bar 3x8 44lbs

Lat raise. 3x8. 22lbs each arm

So all in all I'm really pleased with my workout don't seem to have lost much strength after stoping the deca and also my week of illness .

Tris and bi's tomorrow can't wait!!
Click to expand...

Hey Zed here's my tue shoulders. I will get you we'd tri and bi's next

Thanks bro
 
Muscular thick chicks are sexy!
 
zedhed said:
Muscular thick chicks are sexy!
Click to expand...

Thick lmao well I'm not the brightest! Lol.
Yeah I feel betta with the size my mam thought I'd lost the plot putting weight on when everyone else was loosing it lol.
 
I have no idea what you said up there suga.....:splat::confused::confused::confused:
 
dmk777 said:
Thick lmao well I'm not the brightest! Lol.
Yeah I feel betta with the size my mam thought I'd lost the plot putting weight on when everyone else was loosing it lol.
Click to expand...

Ah sorry lol. We say thick here as dumb stupid lol. And my mam thought I was mad trying to put weight on when normal girls try to loose it lol.
 
LOL ok gotcha suga. Yeah but 97% normal girls that are thin are just skinny fat. TURNOFF.....
 
Hey suga how long have you been working out? And how long have you been on this or a like routine?
 
zedhed said:
Hey suga how long have you been working out? And how long have you been on this or a like routine?
Click to expand...

Hi Zed. I've been working out a little over 3 years with near enuf the sane routine.
 
dmk777 said:
My diets good thanks I go 40 protein 40 carbs 20 fats
Click to expand...

Just wondering because for me definition is 98% diet. I love to eat and can overeat any cycle God created, AAS or otherwise. If you're stringing together cycles and not seeing what you're hoping for you might want to reexamine that end of it... But I'm sure you know all that stuff.
 
Cutiebolic said:
Just wondering because for me definition is 98% diet. I love to eat and can overeat any cycle God created, AAS or otherwise. If you're stringing together cycles and not seeing what you're hoping for you might want to reexamine that end of it... But I'm sure you know all that stuff.
Click to expand...

You could be right I will take a check of it also Zed going to rearrange my reps maybe both together could make all the difference.
Hey thanks for the advice

Donna
 
Ok to share with everybody else this is what Donna is and has been doing, my comments in blue.

Mon Legs & tummy
Leg press 4x12, Narrow space, wide space, narrow space, wide space. (between your feet)
V squat 1x20
BBL Squat 2x20
 Calf machine alternate from workout to workout...4x12, 1x100. Dont care how you hit 100, just get 100 reps. You may have to start at body weight and DO ALL OF THEM SLOW!!!!!
Zed with my legs I have big legs anyway so all I tone not build
No prob suga, took that into account. I know that at your job you dont wear high heels. But get some cheap ones and wear the hell out of em. Marylin Monroe "High heels are a girls calves best freinds".

Incline sit ups
Crunches
For now would rather see you do cardio then ab specific work. We are hitting your abs with your BBL squats. This will help build a strong core. Then later on you can bring back ab specific stuff. You will be very toasted after that leg workout. So you may just wanna walk for awhile.


Tue SHoulders
Bb row wrong place for this suga. Loose it.

Standing mil press. Do not go lower then your chin. Press well behind your head. 4x8

Arnold press. 3x12

Db side raise see lat raise.


Lat raise.
Hey suga Im confused. To me these are the same thing. You raise the dbl from hanging at arms length with elbow bent. Do not go higher then your shoulder. 3x8.


Front raises. 3x8

Bent lat raise. 3x8


Shrugs. Various sets and weights Do these with BBL. Google Power Shrugs. Thats where you wanna go with them. The development is outstanding. 3x8.

Wed tri n bi's

Zed bar curls Loose this.

One arm preacher curl Loose this.

Chin ups! 5x5. When you get this at body weight let me know.

Hammer curls Dbl 3x8.

Close grip bench press 4x6

French db curl 3x8
If you wanna you can alternate these reps from workout to workout, CGBP and FDBCurl.
Dip station ( just stared last wk as we only just got one at our gym) Gonna move this to back and chest.

Thur chest and back

Bench press Flat BBL. Increase your weight and go to 5x5.
Dips 5x5.
Incline mil press Loose this.
Lat pull down Loose this

Pull ups 5x5.
Bent over row BBL from floor.4x6.
Row machine Loose this.
Rack pulls or Deadlifts 4x12.

All big builders I do an extra set as heavy as poss to failure after my normal 3*10 ( recommend by radar)
Then ever other I only do 3*10 Disregard for now tho.

On all of your 5x5 work, add weight every workout, even if only 2.5 Lbs. On your higher rep work try to add weight every 3rd workout.
Your diet will need to be high protien, moderate carbs and fat. That will chisel you down very nicely. Drink 1 gal of water per day.
Start out light as that way you can continue to add weight to your workouts. Would like to see you stick to this for 15 weeks.

Thank you Zed I really appreciate your taking time to help me.


Donna
 
Zed you are a legend!! Thank you so much i can't wait to run this!!

Just a couple things front lat raises I would just disregard that I put that in by mistake ,

Also dips is these bench dips @ body weight.

What do you think bout 30% carbs 5o% protein 20% fats as my diet?

Thanks again bro!!
 
Yeah sorry one more thing chin ups which is the best hand position for biceps just the pull up we have in our gym has handles like bull bars if it's a normal chin up bar I need I could go buy one

Thank you Zed !
 
dmk777 said:
Zed you are a legend!! Thank you so much i can't wait to run this!!

Just a couple things front lat raises I would just disregard that I put that in by mistake ,LOL sista nope not that easy suga. Do em!

Also dips is these bench dips @ body weight. You only wish my dear. These are full dips at body wieght to begin with, but when you get all sets and reps but of course we add weight!:stilleto:

What do you think bout 30% carbs 5o% protein 20% fats as my diet? Thats probably ok for now. But you would be best to get with one of the more expereinced chickas and fine tune that.

Thanks again bro!!
Click to expand...
:p
 
dmk777 said:
Yeah sorry one more thing chin ups which is the best hand position for biceps just the pull up we have in our gym has handles like bull bars if it's a normal chin up bar I need I could go buy one

Thank you Zed !
Click to expand...

Where I put it in for your biceps palms facing you is a chin up.
Where I put it in with Chest and Back that is palms away from you, this is a pull up. Here a wider grip is fine. Also arch your back like your trying to really show off your boobs. That will be more lat specific. I mean really let it arch too suga. Pull like your trying to touch the ceiling with your nipples!
 
zedhed said:
Where I put it in for your biceps palms facing you is a chin up.
Where I put it in with Chest and Back that is palms away from you, this is a pull up. Here a wider grip is fine. Also arch your back like your trying to really show off your boobs. That will be more lat specific. I mean really let it arch too suga. Pull like your trying to touch the ceiling with your nipples!
Click to expand...

Lol ok got it Zed I will go get me a bar for home today thanks Zed
 
Hey Zed here's what I done today weights ect!


Chin ups! 5x5. When you get this at body weight let me know. Hit it at body weight today
[/COLOR]
Hammer curls Dbl 3x8.. 3x26lbs

Close grip bench press 4x6
1x6 88lbs
3x6 99lbs

French db curl 3x8
3x8 26lbs
If you wanna you can alternate these reps from workout to workout, CGBP and FDBCurl.
Dip station ( just stared last wk as we only just got one at our gym) Gonna move this to back and chest
 
Nice Donna.....very nice. BTW the sets that I have listed are all WORK SETS. The warm up sets are all up to you. But your warmups do not come out of what I have listed they are in addition to that.:D:p
 
zedhed said:
Nice Donna.....very nice. BTW the sets that I have listed are all WORK SETS. The warm up sets are all up to you. But your warmups do not come out of what I have listed they are in addition to that.:D:p
Click to expand...

Thanks Zed I have a warm up I do every session after my shoulder injury I'm very thorough with warmups

Thanks again Zed
 
Hey Zed this is what I managed today. After the chest bench press I struggled with pull ups also I'm not sure but I feel less tired when I leave and it takes less time is this ok. Maybe I was over working on my workout ?
Thur chest and back

Bench press Flat BBL. Increase your weight and go to 5x5. 1x5 46k 3x5 49k 1x5 51k
Dips 5x5.

Pull ups 5x5. Only manage 5x5 only managed 2x5
Bent over rowfrom floor.4x6.2x5 50k 2x5 58k

Rack pulls or Deadlifts 4x12. 2x12 45k
2x12 55k
 
LOL yeah suga I thought you might struggle a bit with the pull ups. But thats fine. You know what your goal is here!
I think on your old workout plan you were getting stale with it. Your bod was like " hey this is old and sucks" Just sucks because you had been doing it for so long.
On your work sets, do them all at the same weight. If that weight seems too easy just note it in your log and then increase accordingly next time. But dont make your increases too big at any one time cuz we want to carry this on for 12-14 weeks, adding weight every 2nd or 3rd workout. Thats why I dont want for you to change your work set weight. Its gonna make you feel good to see yourself progress this way and believe it or not it also help keep you fresh. After you see where you need to be on your work set weight your should only be adding 5 lbs at a time for your increases.
 
zedhed said:
LOL yeah suga I thought you might struggle a bit with the pull ups. But thats fine. You know what your goal is here!
I think on your old workout plan you were getting stale with it. Your bod was like " hey this is old and sucks" Just sucks because you had been doing it for so long.
On your work sets, do them all at the same weight. If that weight seems too easy just note it in your log and then increase accordingly next time. But dont make your increases too big at any one time cuz we want to carry this on for 12-14 weeks, adding weight every 2nd or 3rd workout. Thats why I dont want for you to change your work set weight. Its gonna make you feel good to see yourself progress this way and believe it or not it also help keep you fresh. After you see where you need to be on your work set weight your should only be adding 5 lbs at a time for your increases.
Click to expand...

Yeah I'm on it will work at them pull ups!
I see what your saying my body will appreciate the change of routine lol.
Ok so each set the same weight until after a third work out gain weight?

Thanks Zed
 
Yep suga your golden!
 
You too suga and thanks!!
 
You know what I suddenly rememberd? When I was in the UK I never had Fish n Chips and I love that shit too. What a dumb ass huh? LOL!!
 
zedhed said:
You know what I suddenly rememberd? When I was in the UK I never had Fish n Chips and I love that shit too. What a dumb ass huh? LOL!![/

Eeesh fancy coming all way over hear and not having fish and chips that's a crime Zed ! Lol. Yeah I love fish and chips but not tge 2500 calories lol.
Click to expand...
 
Yeah guess that just means I bound for the good ol UK again sometime. And then can look up my friendz there too!
 
zedhed said:
Yeah guess that just means I bound for the good ol UK again sometime. And then can look up my friendz there too!
Click to expand...

Would that be the friend from kenya lol the girl in the hotel ? Haha
Yeah there's some great places over here.
When me and my partner are off work we spend days going round different places walking with the dog or having a picknick .
 
LOL suga....ment you and yorgy!
I doubt I could ever find her again...
 
zedhed said:
LOL suga....ment you and yorgy!
I doubt I could ever find her again...
Click to expand...

Yeah lol I was only pulling your leg matey!! We will get you a good old beer in a old English bar!
 
dmk777 said:
Yeah lol I was only pulling your leg matey!! We will get you a good old beer in a old English bar!
Click to expand...


Yay get your ass over here!! Although i was thinking more about a good training session together than a beer! (T total) Then we could go and undo our hard work with fish and chips and mushy peas at the seaside - so rock n roll!
 
Dam ladies that does sound good! Who knows... someday before I too old to get there.LOL!
But suga I do agree with yorgy, has be a training session and then the pub time.
 
:d:d
 
Here's what I achieved today Zed!!
Mon legs...........
Leg press 4x12, 110lbs narrow space, wide space, narrow space, wide space. (between your feet)
V squat 1x20 88lbs
BBL Squat 2x20 99lbs
 Calf machine alternate from workout to workout...4x12, 1x100. Dont care how you hit 100, just get 100 reps. You may have to start at body weight and DO ALL OF THEM SLOW!!!!!

2x5o. 99lbs
 
Nice work suga!
You fried those legs gurl and thats a goood thing!
 
Yeah I certainly fried them Z I can't hardly walk today. But hey pain is good!
Here what I've done today matey


Standing mil press. Do not go lower then your chin. Press well behind your head. 4x8 99lbs

Upright row 4x8 43k


Arnold press. 3x12[/14k




Lat raise.
missed out


Front raises. 3x8 10k

Bent lat raise. 3x8 10k


Shrugs. Various sets and weights Do these with BBL. Google Power Shrugs. 3x20 18k[/COLOR
 
So did you google power shrugs suga?
 
Zed I've put in the weights I used as for some unknown reason I had a blonde moment and forgot before lol
 
dmk777 said:
Yeah I certainly fried them Z I can't hardly walk today. But hey pain is good!
Here what I've done today matey


Standing mil press. Do not go lower then your chin. Press well behind your head. 4x8 99lbs

Upright row 4x8 43k


Arnold press. 3x12[/14k




Lat raise.
missed out


Front raises. 3x8 10k

Bent lat raise. 3x8 10k


Shrugs. Various sets and weights Do these with BBL. Google Power Shrugs. 3x20 18k[/COLOR
Click to expand...

Suga you really really need to add considerable weight to these. You are doing 39 lbs right now. You could easily up this to 100 Lbs on your next workout. This is a momentum excersize. You start with your knees bent. Then you explode up extending your knees and ankles. (go up on your toes) .
At the same time you SHRUG your shoulders up to your ears and try to hold for just a few seconds. You should not be able to actually hold but you need to put forth the effort. This will build your traps like nothing you have ever done.
This is a weight excersize.

Got to run now but will comment more when I get back.
 
zedhed said:
Suga you really really need to add considerable weight to these. You are doing 39 lbs right now. You could easily up this to 100 Lbs on your next workout. This is a momentum excersize. You start with your knees bent. Then you explode up extending your knees and ankles. (go up on your toes) .
At the same time you SHRUG your shoulders up to your ears and try to hold for just a few seconds. You should not be able to actually hold but you need to put forth the effort. This will build your traps like nothing you have ever done.
This is a weight excersize.

Got to run now but will comment more when I get back.
Click to expand...

Ok matey!!
 
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