STS..Gear and results?

[Navy-boi-kai]

so Im on cycle bro's. Second week startin tomorrow. Ive been reveiwing the STS traning and trying to incorperate it into my training. I have desighned a new workout while on my cycle tell me what ya guys think.

Cycle follows as

Weeks 1-16 test 400 mgs a week
Weeks 1- 14 Deca 400 mgs a week

New training System

Monday- Chest and lite tri's

Bench Press or Db Bench 2 sets of 4-6 and 1 set of 12

Incline Bench 3 sets 6-8 reps

Incline Flys 3 sets or 8-10 reps

Machine Bench or Decline Press 3 sets 0f 8-10 reps

Tricep Pushdowns 3 sets of 10-12
Kick backs 2 sets of 15


Tuesday Back

Chins 3 sets 6-10 reps
Lat Pulldowns 3 sets of 8-10
BB Rows 3 sets 6-10 reps
Pull Ups 3 sets to failure

BB Curls 3 sets of 10-12
Db Curls 2 sets of 10-12

Wed-off

Thusday- Legs

Squats 2 sets 4-6 reps 1 sets 10-12 reps
Leg Press 2 sets 4-6 reps
Legs extension 3 sets of 8-10
Legs curls 4 sets of 10-12 reps


Friday- Shoulders and Arms

DB Press 3 sets 6-8 reps
Upright Rows 3 sets of 8-10
Side lateral 3 sets of 8-10 reps

BB Curls 3 sets of 6-8
DB Curls 3 sets of 8-10
Preacher Curls 2 sets 10-12

Skull Crushers 3 sest 6-8 reps
Pushdowns 3 sets of 8-10 reps
Reverse Grip Pushdowns 3 sets 10-12 reps

Calves twice a week 3-4 sets each time

Abs twice a week for 4-6 sets each time

Cardio? Not sure yet

Just an idea i had though it mite be a good workout to try. What ya guys think?

[Navy-boi-kai]

what ya guys think?

[Navy-boi-kai]

anyone?

[lovbyts]

I think you need more Tricep work on your first day, maybe 3 set of overhead

You have curls on Tues and Friday? maybe a little close but if you like that then at least break up what you are doing, dont do the same exercise, add in preacher bench.

the rest looks ok

[Navy-boi-kai]

so aybe lil more triceps work?

[brutesinme]

seems pretty light on sets to me. Only 11 sets on leg day? I shoot for 16-20. How long do you rest between sets?

[Navy-boi-kai]

1 minute sometime minute and half

[lovbyts]

yeah a few more set would be good also.

Personally I like going 3+ minutes between sets. My heart rate stays up good and I recover more so I can get more sets and not burn out so fast.

Remember, SLOW steady sets, FULL motion. If you have to jerk or swing go lighter. I usually take at least one full slow breath on pushing and pulling. Dont rest the weight at the bottom on your chest or at the bottom of the stack, no slack but keep full reps and pressure.

Always make sure you are feeling it in the muscle you are working; like chest. If your arms burn out then you are not lifting right or building your chest. Try light weight, slow reps and push your chest out at the top. It burns and your chest will burn before your arms.

[Navy-boi-kai]

so what ya bros think? how many sets you think? other than that think the workouts is good how about dips on chest and tris day