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  1. #51
    Sauce Monster
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    Shoulders tris and traps

    Smith Machine Press
    45's each side for 20
    45's and quarters for 10
    45's quarters and 10's for-8
    45 quarters 10 and fives for 6

    Behind the neck hammer machine
    4 sets of partial reps

    Laterals
    40-12
    45-10
    50-8

    Front Raise
    35-12
    40-10
    40-10
    40-10

    Rear delts on cables
    40-10
    40-10
    40-10
    40-10

    Shrugs
    225-20
    275-12
    315-8
    315-8

    Behind the back shrugs
    went real light 4 sets first time doing these

    Triceps
    one arm reverse pushdowns
    50-20
    60-15
    65-10
    65-8

    Supersetted dumbell nosebreakers and dips 4 sets

    then 3 sets of pushdowns

    Abs
    cable crunches 4 sets
    leg raises 4 sets

  2. #52
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    Chest and Biceps

    Flat Bench Press
    225-10
    275-7
    275-6

    Smith Incline w a 2 second pause
    185-15
    225-10
    225-8
    225-7

    Flat Dumbell Flyes
    50-10
    60-9
    60-8
    60-8

    Cable Crossovers
    70-12
    70-10
    70-10
    70-10

    Preacher curl machine
    4 sets

    Alternate dumbell curls
    50-8
    50-8
    50-8
    50-8

    CAble curls
    4 sets of 10

    Abs crunches

    leg raise machine

  3. #53
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    Quads Calves and a little bit of hams

    Calves
    standing calf machine w 3 drop sets
    3 sets

    Squats atg
    225-20
    315-15
    365-7
    405-4
    405-3

    leg press
    7 plates each side 10 reps
    8 plates each side 10 reps
    9 plates each side 10 reps
    10 plates each side 6 reps

    Leg Extension 4 sets w a slow negative

    walking lunges
    3 sets w 35's

    SLDL
    185 10
    225 10
    225 10
    275 8

  4. #54
    I'm All Over!!! DirtyD's Avatar
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    Talking Awesome!!!
    Love those leg workouts bro, nice and strong. Keep that up!!! Done a few cycles with Sustanon (sust) & Deca, did well on it. Great job on your training bro!!!

  5. #55
    Sauce Monster
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    thanks dirty d hopefully this well help my legs catch up w the rest of my upperbody. What dosages did u run ur decca at?

  6. #56
    I'm All Over!!! DirtyD's Avatar
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    Quote Originally Posted by Phil9999
    thanks dirty d hopefully this well help my legs catch up w the rest of my upperbody. What dosages did u run ur decca at?
    I usually run 400mg/wk during my cycles. I have used as much as 600mg/mg for a few weeks straight in the middle of my Deca & Sustanon (sust) cycle, although I am VERY SENSITIVE to every single thing I have tried so I keep my dosages low to medium in amount and that works perfect for me. Plus I have to use plenty of Nolva in there or my nips hurt bad.

  7. #57
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    im going w 750 of each im starting to feel the decca kick in its been about 10 days. Im using nolva and a low dose of letro eod. Bodyweight is up to about 195. Hopefully this decca gives me some lbs.

  8. #58
    I'm All Over!!! DirtyD's Avatar
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    You should definately gain from 750mg of Test and 750mg of Deca. I use plenty of Nolva on a cycle like that, although I have never tried Letro. I am looking forward to seeing how you journal goes along with this cycle. You should gain good strength and plenty of weight as well. Keep it up bro!!!

  9. #59
    Sauce Monster
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    thanks dirty d

  10. #60
    Sauce Monster
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    Back
    Pullups w seated row attachment
    4 sets

    Bent Over Row
    185-15
    225-10
    225-10
    275-7

    Pullups
    150-15
    160-12
    170-10
    180-10

    Tbar row Machine w reverse grip
    90 lbs-15
    135-7
    115-10
    115-10

    Seated Row
    160-15
    190-10
    190-10
    190-10

    exercise is hard to explain sort of a row w a cable up high bring ur elbows in while pulling the attachment closer to me

    Deadlifts supersetted w hamstring curls seated
    225-15
    275-10
    315-8
    315-8

    Lying one legged curls
    3 sets

    lying 2 legged curls
    4 sets

  11. #61
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    Quads Calves and one for hams

    Seated calf raise
    4 sets

    standing calf raise
    4 sets

    leg press calf raise
    4 sets

    Leg Press partials
    4 sets

    Leg Extension
    4 sets

    Front squats on smith
    185-12
    225-10
    225-10

    Regular Squats
    315-8
    315-8
    315-6

    standing Hamstring curls
    4 sets

    leg raise machine
    4 sets

    crunches on cable
    4 sets

    hanging leg raise
    3 sets

  12. #62
    Sauce Monster
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    sorry guys forgot to post i can only remember fri and mondays workout so im just gonna type those

    Squats
    225-20
    315-10
    365-8
    415-4
    drop set
    225-12

    Leg Extension
    3 sets

    Leg press supersetted w Sissy Squat
    6 plates-10
    8 plates on each side for 10
    9 plates-10
    10 plates-10

    Hacksquat
    4 sets of 180lb
    first time ever doing

    2 sets of one legged leg extensions

    Stiff Legged Deads
    135 185 225 225

    Calfs on leg press
    4 sets

    Standing calf
    10 toes out 10 toes straight 10 toes in
    4 sets

  13. #63
    Sauce Monster
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    Back and Hams

    Deadlifts
    135-20
    225-12
    315-10
    405-4
    495-1 PR*

    Chinups
    3 sets

    Pulldowns
    3 sets

    one arm rows
    4 sets

    seated row
    3 sets

    behind the neck pulldown
    3 sets

    lying leg curls
    5 sets

    Standing leg curls
    4 sets

    abs
    4 sets of cable crunches

uniquemicals
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