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Approved Log My TRT Cruise and recovery log
- Thread starter man05
- Start date
bro nice start for sure
good advice got you on track
good advice got you on track
if you got advice from steve then you are in good hands
steve has helped us all on here be our best
steve has helped us all on here be our best
I agree with backing off the volume a little bit
no need to kill your body that gets you nowhere
no need to kill your body that gets you nowhere
Plain text format:
Current Schedule
Week 1 Monday Week 2 Monday
1/29/2024 Bench Press Flat 2 12 205 2/5/2024 Bench Press Flat 2 12 210
Bench Press Incline 2 15 165 Bench Press Incline 2 15 170
Dumbbell Skullcrusher 2 10 30lbs/ each Dumbbell Skullcrusher 2 15 30lbs/ each
Barbell calf Raise 2 40 205 Barbell calf Raise 2 40 210
Barbell Upright Row 3 12 65 Barbell Upright Row 3 12 65
Dumbbell Incline Hammer Curl 3 10 per arm 35 Dumbbell Incline Hammer Curl 3 12 per arm 35
Tuesday Tuesday
Barbell good morning 1 12 95 Walking body weight lunges 3 40(20 per leg) bodyweight 210lbs
Barbell Squat (close stance with Lfiting shoes on) 2 10 225 Barbell good morning 1 13 95
Wednesday Barbell Squat (close stance with Lfiting shoes on) 4 10 230
Barbell Bent Over Row 2 7 165 Wednesday
Dumbbell row 2 12 130 Barbell Bent Over Row 2 7 170
Dumbbell pullover 2 20 65 Chest Supported Row 2 10 65lbs each
Dumbbell curl 3 14 30lbs/ each Dumbbell pullover 2 20 65
Dumbbell standing wrist curl 3 15 20lbs/each Dumbbell curl 3 15 30lbs/ each
Thursday Dumbbell standing wrist curl 4 15 20lbs/each
JM Press barbell 2 12 50 Thursday
Dumbbell Skullcrusher 2 10 35 JM Press barbell 2 12 50
Bench Press (flat) 2 7 210 Dumbbell Skullcrusher 2 12 35
Dumbbell press flye 2 12 135 Bench Press (flat) 2 8 215
Upright Frontal raises 1 15 15lbs Incline Bnech 30 degrees 2 10 170
Barbell Calf Raises 2 40 185 Upright Frontal raises 1 15 15lbs
Dumbbell Lat Raise 3 15 10 Barbell Calf Raises 2 40 190
Hammer curl 3 15 30 Dumbbell Lat Raise 3 15 10
Friday Hammer curl 3 12 each side 30
Walking Lunges 1 30 bodyweight 210lbs Friday
Stiff Legged deadlift 1 6 255 Walking Lunges 2 30 bodyweight 210lbs
Barbell Squat (close stance with Lfiting shoes on) 2 12 225 Stiff Legged deadlift 1 7 260
Barbell Hip thrust 2 15 135 Barbell Squat (close stance with Lfiting shoes on) 2 12 230
Saturday Barbell Hip thrust 2 15 140
Barbell Bent over Row 2 6 165 Saturday
Chest Support dumbbell row 2 12 55lbs/ each Barbell Bent over Row 3 7 170
Barbell Upright row 3 10 75 Chest Support dumbbell row 3 12 65each
Dumbbell Curl (incline) 3 10 40 Barbell Upright row 3 10 75
Barbell Standing wrist curl 3 10 45 Dumbbell Curl (incline) 3 8 40
Barbell Standing wrist curl 4 15 45
Week 2
Monday
2/5/2024 Bench Press Flat 2 12 210
Bench Press Incline 2 15 170
Dumbbell Skullcrusher 2 15 30lbs/ each
Barbell calf Raise 2 40 210
Barbell Upright Row 3 12 65
Dumbbell Incline Hammer Curl 3 12 per arm 35
Tuesday
Walking body weight lunges 3 40(20 per leg) bodyweight 210lbs
Barbell good morning 1 13 95
Barbell Squat (close stance with Lfiting shoes on) 4 10 230
Wednesday
Barbell Bent Over Row 2 7 170
Chest Supported Row 2 10 65lbs each
Dumbbell pullover 2 20 65
Dumbbell curl 3 15 30lbs/ each
Dumbbell standing wrist curl 4 15 20lbs/each
Thursday
JM Press barbell 2 12 50
Dumbbell Skullcrusher 2 12 35
Bench Press (flat) 2 8 215
Incline Bnech 30 degrees 2 10 170
Upright Frontal raises 1 15 15lbs
Barbell Calf Raises 2 40 190
Dumbbell Lat Raise 3 15 10
Hammer curl 3 12 each side 30
Friday
Walking Lunges 2 30 bodyweight 210lbs
Stiff Legged deadlift 1 7 260
Barbell Squat (close stance with Lfiting shoes on) 2 12 230
Barbell Hip thrust 2 15 140
Saturday
Barbell Bent over Row 3 7 170
Chest Support dumbbell row 3 12 65each
Barbell Upright row 3 10 75
Dumbbell Curl (incline) 3 8 40
Barbell Standing wrist curl 4 15 45
Week 3 Monday
2/12/2024 Bench Press Flat 3 12 215
Bench Press Incline 2 15 175
Dumbbell Skullcrusher 2 16 30lbs/
each
Barbell calf Raise 2 30 215
Barbell Upright Row 3 15 65
Dumbbell Incline Hammer Curl 3 10 per arm 35
Tuesday
Walking body weight lunges 4 40(20 per leg) bodyweight 210lbs
Barbell good morning 1 14 95
Barbell Squat (close stance with Lifting shoes on) 4 10 235
Wednesday
Barbell Bent Over Row 2 7 175
Chest Supported Row 2 12 65 each
Meadows row off landmine 3 15 80
Dumbbell pullover 2 24 65
Dumbbell curl 3 15 30lbs/ each
Dumbbell standing wrist curl 4 15 20lbs/each
Thursday
JM Press barbell 2 14 50
Dumbbell Skullcrusher 2 12 35
Bench Press (flat) 2 8 220
Incline Bench 30 Degree 2 10 175
Upright Frontal raises 2 15 15lbs
Barbell Calf Raises 2 30 195
Dumbbell Lat Raise 3 20 10
Hammer curl 3 15 each side 30
Friday
Walking Lunges 2 30 bodyweight 210lbs
Stiff Legged deadlift 1 7 265
Barbell Squat (close stance with Lfiting shoes on) 2 12 235
Barbell Hip thrust 2 15 145
Saturday
Barbell Bent over Row 3 7 175
Chest Support dumbbell row 3 13 65/ each
Barbell Upright row 3 12 75
Dumbbell Curl (incline) 3 9 40
Barbell Standing wrist curl 4 14 45
Week 4 Monday
######## Bench Press Flat 3 12 220
Bench Press Incline 2 15 180
Dumbbell Skullcrusher 2 17 30lbs/ each
Barbell calf Raise 2 30 220
Barbell Upright Row 3 17 65
Dumbbell Incline Hammer Curl 3 10 per arm 35
Tuesday
Walking body weight lunges 4 40(20 per leg) bodyweight 210lbs
Barbell good morning 1 15 95
Barbell Squat (close stance with Lfiting shoes on) 4 10 240
Wednesday
Barbell Bent Over Row 3 7 180
Meadows row off landmine 3 16 80
Dumbbell row 2 15 70 each
Dumbbell pullover 2 20 70
Dumbbell curl 3 9 each side 30lbs/ each
Dumbbell standing wrist curl 4 18 20lbs/each
Thursday
JM Press barbell 3 15 50
Dumbbell Skullcrusher 3 15 35
Bench Press (flat) 2 8 225
Dumbbell press flye 2 10 180
Upright Frontal raises 1 15 15lbs
Barbell Calf Raises 2 30 200
Dumbbell Lat Raise 3 12 15
Hammer curl 3 15 35
Friday
Walking Lunges 2 30 bodyweight 210lbs
Stiff Legged deadlift 1 7 270
Barbell Squat (close stance with Lfiting shoes on) 2 12 240
Barbell Hip thrust 3 15 150
Saturday
Barbell Bent over Row 3 7 180
Chest Support dumbbell row 3 14 65 each
Barbell Upright row 3 15 75
Dumbbell Curl (incline) 3 10 40
Barbell Standing wrist curl 4 14 45
Current Schedule
Week 1 Monday Week 2 Monday
1/29/2024 Bench Press Flat 2 12 205 2/5/2024 Bench Press Flat 2 12 210
Bench Press Incline 2 15 165 Bench Press Incline 2 15 170
Dumbbell Skullcrusher 2 10 30lbs/ each Dumbbell Skullcrusher 2 15 30lbs/ each
Barbell calf Raise 2 40 205 Barbell calf Raise 2 40 210
Barbell Upright Row 3 12 65 Barbell Upright Row 3 12 65
Dumbbell Incline Hammer Curl 3 10 per arm 35 Dumbbell Incline Hammer Curl 3 12 per arm 35
Tuesday Tuesday
Barbell good morning 1 12 95 Walking body weight lunges 3 40(20 per leg) bodyweight 210lbs
Barbell Squat (close stance with Lfiting shoes on) 2 10 225 Barbell good morning 1 13 95
Wednesday Barbell Squat (close stance with Lfiting shoes on) 4 10 230
Barbell Bent Over Row 2 7 165 Wednesday
Dumbbell row 2 12 130 Barbell Bent Over Row 2 7 170
Dumbbell pullover 2 20 65 Chest Supported Row 2 10 65lbs each
Dumbbell curl 3 14 30lbs/ each Dumbbell pullover 2 20 65
Dumbbell standing wrist curl 3 15 20lbs/each Dumbbell curl 3 15 30lbs/ each
Thursday Dumbbell standing wrist curl 4 15 20lbs/each
JM Press barbell 2 12 50 Thursday
Dumbbell Skullcrusher 2 10 35 JM Press barbell 2 12 50
Bench Press (flat) 2 7 210 Dumbbell Skullcrusher 2 12 35
Dumbbell press flye 2 12 135 Bench Press (flat) 2 8 215
Upright Frontal raises 1 15 15lbs Incline Bnech 30 degrees 2 10 170
Barbell Calf Raises 2 40 185 Upright Frontal raises 1 15 15lbs
Dumbbell Lat Raise 3 15 10 Barbell Calf Raises 2 40 190
Hammer curl 3 15 30 Dumbbell Lat Raise 3 15 10
Friday Hammer curl 3 12 each side 30
Walking Lunges 1 30 bodyweight 210lbs Friday
Stiff Legged deadlift 1 6 255 Walking Lunges 2 30 bodyweight 210lbs
Barbell Squat (close stance with Lfiting shoes on) 2 12 225 Stiff Legged deadlift 1 7 260
Barbell Hip thrust 2 15 135 Barbell Squat (close stance with Lfiting shoes on) 2 12 230
Saturday Barbell Hip thrust 2 15 140
Barbell Bent over Row 2 6 165 Saturday
Chest Support dumbbell row 2 12 55lbs/ each Barbell Bent over Row 3 7 170
Barbell Upright row 3 10 75 Chest Support dumbbell row 3 12 65each
Dumbbell Curl (incline) 3 10 40 Barbell Upright row 3 10 75
Barbell Standing wrist curl 3 10 45 Dumbbell Curl (incline) 3 8 40
Barbell Standing wrist curl 4 15 45
Week 2
Monday
2/5/2024 Bench Press Flat 2 12 210
Bench Press Incline 2 15 170
Dumbbell Skullcrusher 2 15 30lbs/ each
Barbell calf Raise 2 40 210
Barbell Upright Row 3 12 65
Dumbbell Incline Hammer Curl 3 12 per arm 35
Tuesday
Walking body weight lunges 3 40(20 per leg) bodyweight 210lbs
Barbell good morning 1 13 95
Barbell Squat (close stance with Lfiting shoes on) 4 10 230
Wednesday
Barbell Bent Over Row 2 7 170
Chest Supported Row 2 10 65lbs each
Dumbbell pullover 2 20 65
Dumbbell curl 3 15 30lbs/ each
Dumbbell standing wrist curl 4 15 20lbs/each
Thursday
JM Press barbell 2 12 50
Dumbbell Skullcrusher 2 12 35
Bench Press (flat) 2 8 215
Incline Bnech 30 degrees 2 10 170
Upright Frontal raises 1 15 15lbs
Barbell Calf Raises 2 40 190
Dumbbell Lat Raise 3 15 10
Hammer curl 3 12 each side 30
Friday
Walking Lunges 2 30 bodyweight 210lbs
Stiff Legged deadlift 1 7 260
Barbell Squat (close stance with Lfiting shoes on) 2 12 230
Barbell Hip thrust 2 15 140
Saturday
Barbell Bent over Row 3 7 170
Chest Support dumbbell row 3 12 65each
Barbell Upright row 3 10 75
Dumbbell Curl (incline) 3 8 40
Barbell Standing wrist curl 4 15 45
Week 3 Monday
2/12/2024 Bench Press Flat 3 12 215
Bench Press Incline 2 15 175
Dumbbell Skullcrusher 2 16 30lbs/
each
Barbell calf Raise 2 30 215
Barbell Upright Row 3 15 65
Dumbbell Incline Hammer Curl 3 10 per arm 35
Tuesday
Walking body weight lunges 4 40(20 per leg) bodyweight 210lbs
Barbell good morning 1 14 95
Barbell Squat (close stance with Lifting shoes on) 4 10 235
Wednesday
Barbell Bent Over Row 2 7 175
Chest Supported Row 2 12 65 each
Meadows row off landmine 3 15 80
Dumbbell pullover 2 24 65
Dumbbell curl 3 15 30lbs/ each
Dumbbell standing wrist curl 4 15 20lbs/each
Thursday
JM Press barbell 2 14 50
Dumbbell Skullcrusher 2 12 35
Bench Press (flat) 2 8 220
Incline Bench 30 Degree 2 10 175
Upright Frontal raises 2 15 15lbs
Barbell Calf Raises 2 30 195
Dumbbell Lat Raise 3 20 10
Hammer curl 3 15 each side 30
Friday
Walking Lunges 2 30 bodyweight 210lbs
Stiff Legged deadlift 1 7 265
Barbell Squat (close stance with Lfiting shoes on) 2 12 235
Barbell Hip thrust 2 15 145
Saturday
Barbell Bent over Row 3 7 175
Chest Support dumbbell row 3 13 65/ each
Barbell Upright row 3 12 75
Dumbbell Curl (incline) 3 9 40
Barbell Standing wrist curl 4 14 45
Week 4 Monday
######## Bench Press Flat 3 12 220
Bench Press Incline 2 15 180
Dumbbell Skullcrusher 2 17 30lbs/ each
Barbell calf Raise 2 30 220
Barbell Upright Row 3 17 65
Dumbbell Incline Hammer Curl 3 10 per arm 35
Tuesday
Walking body weight lunges 4 40(20 per leg) bodyweight 210lbs
Barbell good morning 1 15 95
Barbell Squat (close stance with Lfiting shoes on) 4 10 240
Wednesday
Barbell Bent Over Row 3 7 180
Meadows row off landmine 3 16 80
Dumbbell row 2 15 70 each
Dumbbell pullover 2 20 70
Dumbbell curl 3 9 each side 30lbs/ each
Dumbbell standing wrist curl 4 18 20lbs/each
Thursday
JM Press barbell 3 15 50
Dumbbell Skullcrusher 3 15 35
Bench Press (flat) 2 8 225
Dumbbell press flye 2 10 180
Upright Frontal raises 1 15 15lbs
Barbell Calf Raises 2 30 200
Dumbbell Lat Raise 3 12 15
Hammer curl 3 15 35
Friday
Walking Lunges 2 30 bodyweight 210lbs
Stiff Legged deadlift 1 7 270
Barbell Squat (close stance with Lfiting shoes on) 2 12 240
Barbell Hip thrust 3 15 150
Saturday
Barbell Bent over Row 3 7 180
Chest Support dumbbell row 3 14 65 each
Barbell Upright row 3 15 75
Dumbbell Curl (incline) 3 10 40
Barbell Standing wrist curl 4 14 45
I will give that a go for sure, I am going to build another 6 week meso after I complete this one next week, I like Mobsters idea on 4 day per week, I am thinking a 4 day split.
I just uploaded in text format. I will take pictures to compare the difference in two weeks versus how I looked towards end of my cut. I notice the hardness is not as sharp and my abs not as tight, guessing var, higher test and primo were helping me there a bit.
