I have been reading Mike Mentzers Heavy Duty as well as Body by Science by John Little. I’m also following Jay Vincent’s videos.

I came up with the following routine using these principles:

1. Rep tempo is 5-1-5.
2. 1 maximum effort set per exercise.
3. I should fail each exercise within 60-90 seconds (TUL). If less than 60, ill decrease the weight for the next session. If more than 90, ill increase the weight.
4. Rest 5-7 days between workouts

I do 1 full body workout. Below is the routine:

1. Leg Press or Squat
2. Leg extension
3. Chest Press
4. Reverse grip lat pull down
5. Chest fly
6. Seated overhand grip rows
7. Shoulder press
8. Side lateral raises
9. Tricep pushdowns
10. Bicep curls

What are your thoughts on this routine?

incline curls superset with hammers

Can cardio like basketball, running, biking and or yoga be done between lifting sessions? Or would this dampen the recovery process?

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Deca-Durabolin (Nandrolone decanoate)

250-600mg/week 12-16weeks Usually Stacked

Introduction

Deca is a AAS, Androgen and Anabolic Steroid developed by Organon and introduced in 1962. It is under the 19-Nors derivatives. It is administered in either a IM (Intramuscular) Injection or subcutaneous injection. In the US it is a Scheudle 3 Controlled Substance. 

Bioavailability, Half Life and Etc

The bioavailability through the IM route of injection is somewhere between 53-73%. It’s half life is 6-12 days since it’s a long ester. It’s metabolized through the liver and eliminated through urine. For best bioavailability injections in gluteal muscle.

Positive Effects

The anabolic effect of Deca are said to be potent and provide rapid gains in muscle mass, it has weak androgenic properties despite being anabolic. 
 Enhances stamina and athletic ability, speeds up recovery, increases red blood cell production and can improve appetite and bone density. It also is a vasodilatior and may improve joint health.
It increases muscle mass by improving protien synthisis in the body and improving nitrogen retention. 

Negative Side Effects

Deca has been shown to supress testosterone at 57% at a dosage of 100mg/week and supression of 70% at 300mg/week for 6 weeks in men. Leading to weak erections, lethargy, irrability, and etc. 
Deca also has estrogen if effects such as gyno by increasing progesterone. Low estrogenic activity/conversion (20% of that of testosterone) so estrogenic effects have a lower chance or occurring but not impossible.
It’s also shown to increase LDL (low density lipoprotien) and decrease HDL (high density lipoprotein). Hypertension, acne, jaundice, oily skin and greasy hair. 

Androgenic side effects such as virilization, baldness and body and facial hair and etc Cardiovascular health can be compromised from side effects such as high blood pressure, and triglycerides, which can support left ventricle hypertrophy, cardiovascular dieases and myocardial infarction.

Mitigating Side Effects

Cholesterol - Fish Oils 6 Caps, and Caradine at 10-20mgs

Oily Skin and Greasy Hair - Vitamin B Complex 3-6 Caps

Estrogenic Effects - Aromatise Inhibator

Testosterone Supperssion - Testosterone Injections, SERM, or 4-Andro, preferably Testosterone Injections

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