Workouts while on, and for PCT, help me critique Please

[tempest2003]

hey all, ive been using the following workout for the last 6 months or so, but i think its time to perfect it. I just finished up a cycle 5 weeks ago and feel that I may be over training while on PCT. Im running lots of anti e-s right now to try and reduce some gyno I got from a deca cycle. Anyway, my question number one is just looking for some suggestions on my workout where I requested. And the second question is, should i raise the reps and go lighter weight for PCT workouts? for what ammount of time should workouts at a lesser intensity be practiced uppon start of PCT?

I will stick to the workout below while natural as well, just looking for a little critique to perfect it.

Day 1...................Arms
#1 DB hammer curls 3x10
#2 DB tricep press (seated or laying) 2x10
#3 BB (or ez bar) curls 3x10
#4 skull crushers 2x10
#5 alt DB curls 2x8
#6 reverse grip cable press downs 2x10

Day 2..................Legs/Abs
#1 Dead Lift 3x10 (perhaps not right lift for legs? where should I add, and what should i replace it with?)
#2 Leg press 3x10
#3 Leg extensions 3x10
#4 toe raises 3x10
#6 some sort of weighted ab exercise 3x10-15
#7 reverse leg curls 3x10

Day 3..............Chest/Delts
#1 BB bench 3x8-10
#2 Incline BB 3x8-10
#3 Decline BB bench 3x8-10
#4 seated DB Military press (have quit doing military, hurts my back what can I do instead?)
#5 side lateral raises (3x10
#6 bent over side lateral raises (3x10

Day 4....................Back/Traps
#1 pull-ups (3 sets used for warm ups only)
#2 cable pull down 3x10
#3 standing BB rows 3x10
#4 cable rows 3x10
#5 BB shrugs 3x10

 

[swordfish151]

hey all, ive been using the following workout for the last 6 months or so, but i think its time to perfect it. I just finished up a cycle 5 weeks ago and feel that I may be over training while on PCT. Im running lots of anti e-s right now to try and reduce some gyno I got from a deca cycle. Anyway, my question number one is just looking for some suggestions on my workout where I requested. And the second question is, should i raise the reps and go lighter weight for PCT workouts? for what ammount of time should workouts at a lesser intensity be practiced uppon start of PCT?

I will stick to the workout below while natural as well, just looking for a little critique to perfect it.

Day 1...................Arms
#1 DB hammer curls 3x10
#2 DB tricep press (seated or laying) 2x10
#3 BB (or ez bar) curls 3x10
#4 skull crushers 2x10
#5 alt DB curls 2x8
#6 reverse grip cable press downs 2x10

Day 2..................Legs/Abs
#1 Dead Lift 3x10 (perhaps not right lift for legs? where should I add, and what should i replace it with?)
#2 Leg press 3x10
#3 Leg extensions 3x10
#4 toe raises 3x10
#6 some sort of weighted ab exercise 3x10-15
#7 reverse leg curls 3x10

Day 3..............Chest/Delts
#1 BB bench 3x8-10
#2 Incline BB 3x8-10
#3 Decline BB bench 3x8-10
#4 seated DB Military press (have quit doing military, hurts my back what can I do instead?)
#5 side lateral raises (3x10
#6 bent over side lateral raises (3x10

Day 4....................Back/Traps
#1 pull-ups (3 sets used for warm ups only)
#2 cable pull down 3x10
#3 standing BB rows 3x10
#4 cable rows 3x10
#5 BB shrugs 3x10

The program looks good to me....just remember your no longer on...so dont push yourself to lift the same while you were...as far as reps and wieghts go...keep it heavy!! what were you on?

 

[tempest2003]

300 mg deca e/w put on 12lbs, kept it all so far 5 weeks out

 

[tempest2003]

^^ for suggestions please

 

[tempest2003]

^^

 

[shivastool]

hey all, ive been using the following workout for the last 6 months or so, but i think its time to perfect it. I just finished up a cycle 5 weeks ago and feel that I may be over training while on PCT. Im running lots of anti e-s right now to try and reduce some gyno I got from a deca cycle. Anyway, my question number one is just looking for some suggestions on my workout where I requested. And the second question is, should i raise the reps and go lighter weight for PCT workouts? for what ammount of time should workouts at a lesser intensity be practiced uppon start of PCT?

I will stick to the workout below while natural as well, just looking for a little critique to perfect it.

Day 1...................Arms
#1 DB hammer curls 3x10
#2 DB tricep press (seated or laying) 2x10
#3 BB (or ez bar) curls 3x10
#4 skull crushers 2x10
#5 alt DB curls 2x8
#6 reverse grip cable press downs 2x10

Day 2..................Legs/Abs
#1 Dead Lift 3x10 (perhaps not right lift for legs? where should I add, and what should i replace it with?)
#2 Leg press 3x10
#3 Leg extensions 3x10
#4 toe raises 3x10
#6 some sort of weighted ab exercise 3x10-15
#7 reverse leg curls 3x10

Day 3..............Chest/Delts
#1 BB bench 3x8-10
#2 Incline BB 3x8-10
#3 Decline BB bench 3x8-10
#4 seated DB Military press (have quit doing military, hurts my back what can I do instead?)
#5 side lateral raises (3x10
#6 bent over side lateral raises (3x10

Day 4....................Back/Traps
#1 pull-ups (3 sets used for warm ups only)
#2 cable pull down 3x10
#3 standing BB rows 3x10
#4 cable rows 3x10
#5 BB shrugs 3x10

You probably already do this, but take two or three days off per week, aside from perhaps light cardio.
And SQUATS are the best leg compound...IMO. I do deads on back day myself.

 

[boops]

i see nothing for the hams in there but maybe i skimmed through quick, if not keep deads on leg day just make them stiff legged deads or you could do good mornings (contrary to popular belief they work good for hams and not just low back)....good luck