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Those are also fun, I do enjoy Cable work for tris alot as well, typically at the end of my chest work I do close grip bench and then head into cable work and finish off with d.ips at the end
Approved Log My 2024 Testosterone Equipoise cycle Log
- Thread starter man05
- Start date
@man05 Mark I would say this is an amazing training session really pumped up
did you do the fasted push today?
Today was 30 minutes fasted cardio and water all day.@man05 Mark I would say this is an amazing training session really pumped up
did you do the fasted push today?
perfect thats a good clean deload @man05
I’m going back early training tomorrow since my schedule allows for it. Oats and scoop of whey then I’m gonna hit it 40 minutes later. I normally lift 10-11am for an hour or so. Work and summer schedule with my girls has had me delayed by as much as 5-7 hours, I’ve done well with workouts just feel off due to timing.
@man05 add some fiber to the oats like 1 tsp husk to make it a slow release low GI
Will do, thank you
That's usual
bro you are a beast keep it up
good to see that you are enjoying your results
I'm glad to see that you're making great progress
Love it man. Great mindset to keep pushing the weights and trying to progress.
You’re doing a great job.
NIce push session today, a quick shake followed by 20-30 minutes of laying down does wonders to recover ( Thanks @stevesmi)
Here are my meals and weights for the day:
Weights:
Meals:
Tomorrow I will update Hyper legs session , sleep sounds good right bout now, need to go get a snack first.
Have a great night guys
mark
Here are my meals and weights for the day:
Weights:
| 6/12/24 | |||||||
| 20 minute cardio | |||||||
| Bench Press Medium Grip | 2 | 20 | 205 | Not bad | |||
| Incline bench medium grip | 2 | 18,15 | 165 | Still okay | |||
| Bench Press Medium Grip | 2 | 18,15 | 205 | These were way harder after doing incline, was pushing for 20 but just could not push any more | |||
| Dumbbell upright row | 2 | 20 | 80 | Felt good, smooth | |||
| One arm barbell row on landmine | 2 | 20 | 55 | Adding another set and increasing weight next week | |||
| Palms in cable | 3 | 20,20,16 | 135 | Bivceps on fire last set | |||
| Dips | 3 | 25,22,26 | bodyweight | Felt good, inner chet felt tight | |||
| Cable overhead tricep | 2 | 25,30 | 45 | these felt good | |||
| Chest supportd Row | 3 | 20,20,15 | 120 | last set I just couldn’t do any more |
6/12/24 | Protein | 75 | 8 | 70 | 60 | 55 | 36 | 304 | |||
| Fat | 10 | 19 | 15 | 24 | 12 | 18 | 98 | ||||
| Carbs | 100 | 28 | 235 | 48 | 37 | 48 | 496 | ||||
| Shake and bowl of protein oats | Rice cake with peanut butter | Large recovery shake | Chicken and legumes/ rice | Ground beef, cheese and hot sauce in large tortilla | Chicken and rice bowl |
Tomorrow I will update Hyper legs session , sleep sounds good right bout now, need to go get a snack first.
Have a great night guys
mark
nice
Great legs today, totally smashed, ate like a horse.
Riding the bike tomorrow to help heal.
Travel 4am Sunday, hit the vacation gym Monday to keep my routine in order, updates shall continue.
Meals:
Weights:
Weights:
This cycle and my effort has made me have greater respect for professionals in this sport, I always knew its more than gear to succeed and requires dedication and time and commitment and concentration. Looking at what I have been able to do is good for me, looking at what the pros achieve is mind blowing, my 1hr15minute session might be just enough time for chest or back or arms for a pro, it s dawned on me as I ate what dedication and commitment is made by these athletes.
Amazing day of weights and introspective thoughts, have a great night or morning.
Mark
Riding the bike tomorrow to help heal.
Travel 4am Sunday, hit the vacation gym Monday to keep my routine in order, updates shall continue.
Meals:
6/14/24 | Protein | 65 | 75 | 70 | 45 | 65 | 320 | ||||
| Fat | 58 | 10 | 15 | 18 | 25 | 126 | |||||
| Carbs | 140 | 120 | 235 | 40 | 45 | 580 | |||||
| 6 eggs with 16 oz hashbrown ,1 cup oatmeal, with walnuts and 1/2 tsp of wild honey, soaked in 1.5 cup of NF milk | Shake 2ith some homemade trail mix | Large recovery shake | Chicken and sweet potato | Double grass few burger and sweet potato fries, was so hungry |
Weights:
Weights:
6/14/24 | |||||||
| Cardio for 25 minutes | |||||||
| Walking Lunges | 4 | 26 | BW | ||||
| Barbell Squat (narrow stance) | 3 | 18,31,50 | 295,270,230 | This was a crazy squat session, each progression seems to build upon itself. | |||
| Barbell Split Squat | 3 | 17 | 115 | These were tough after squats | |||
| Dumbbell stiff leg dealift | 6 | 25 | 150 | kept constnt tension half up almost all the way down the hams were loaded with tension | |||
| Sumo squat dumbbell | 6 | 26 | 70 | Constant tension, im afraid to up the weight my ass is going to be the size of a caboose. | |||
| Barbell calf raise | 5 | 8,14,12,20,31,20 | 370, 315,315,290,275,275 | set 6 totally casshed out, totallly smashed legs |
This cycle and my effort has made me have greater respect for professionals in this sport, I always knew its more than gear to succeed and requires dedication and time and commitment and concentration. Looking at what I have been able to do is good for me, looking at what the pros achieve is mind blowing, my 1hr15minute session might be just enough time for chest or back or arms for a pro, it s dawned on me as I ate what dedication and commitment is made by these athletes.
Amazing day of weights and introspective thoughts, have a great night or morning.
Mark
Incline Nevada ( north shore lake Tahoe)
In-laws have a home there we visit once a year.
Nice dry air there, today was 96 felt over 100 and humid in Tennessee. Glad I didn’t workout in the garage today.
Been fkin wet for days here
Will do a hike or two.
this time of year I'm sure it's gorgeous up there in the mountains
I can't take high altitudes I get sick really easy
bro you should vacation East Texas I'll show you around the ranch
Summer average in the low 80’s, winters can be teens to below zero.
No rain and no humidity is what I’m looking forward to.
Grass fed burger sounds perfect right about now!
Travel diet has been rough, hit about 250 protein 450ish carbs and 75-80 fats, shakes stripped down burgers and a home cooked meal by my mother in law. I hit the gym tomorrow and will post my regular update. Ankles a little swollen which is new to me and a little puffy looking in the abs, guessing sodium and by diet today. Not sure what the impact of peds have with air travel.
Exhausted and ready to sleep now.
Have a great night
Attachments
@man05 beautiful place bro
WOWers and protein is high i like that, a few pics of meals out be nice
have a great night i just done cardio too
@man05 This place looks incredible bro.......
Beautiful scenery
Day one Tahoe lifting, back on track after sketchy meals on travel day.
It was 46f when I woke up before sunrise a little cooler than home, Ill take it.
The gym was well appointed, small and high end kit, lots of eye candy but I was focused and got it done.
I gotta say, EQ I am a fanboy, this stuff really shines for me in terms of delivering oxygen to my body especially at 6300feet above sea level.
The small bit of deca is helping recovery and some muscle fullness, test at 300 seems adequate yet I really want to run high test cycle one day
Pardon my dairy intake today, making do with what I have available at the in-laws home, Im stocked on chicken and other goods, so I can wean off this or simply ad a little back in, reduced fat milk tastes much better than NF, hell I digress Here my meals and weights and some pics.
Weights:
It was 46f when I woke up before sunrise a little cooler than home, Ill take it.
The gym was well appointed, small and high end kit, lots of eye candy but I was focused and got it done.
I gotta say, EQ I am a fanboy, this stuff really shines for me in terms of delivering oxygen to my body especially at 6300feet above sea level.
The small bit of deca is helping recovery and some muscle fullness, test at 300 seems adequate yet I really want to run high test cycle one day
Pardon my dairy intake today, making do with what I have available at the in-laws home, Im stocked on chicken and other goods, so I can wean off this or simply ad a little back in, reduced fat milk tastes much better than NF, hell I digress Here my meals and weights and some pics.
Weights:
| 6/17/24 Tahoe Trip | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Bench Press Medium Grip | 3 | 5, 7,7 | 260,240,240 | Hit 5 perfect form 260, I could feel my chest was worked by this, next 2 sets at 240 were strong, pushed until failure, I went for 8 on set 3 and dropped the bar, fatigued. | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Incline bench medium grip | 2 | 5, 8,8 | 220,205 | Flat bench left me fatiugued to even try anotehr set at 220, chest felt really balanced in terms on eccentric control and coecentric pushing, the fatigue was even if that makes sense, both upper and lower groups were working together. | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| EX bar overhead extension | 4 | 9,9,10,10 | 90,70 | First set 90lbs, felt strong but I felt form with slower movement gives me better results, I want to move to 80 and go for 10 reps strict form only. | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Barbell Bent over | 3 | 8 | 220 | These were rough especially last set, have to use straps at this weight now. | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Chest Supported Row | 3 | 15 | 75 | the 85's were with some guy who wouldn’t give them up so I bunmped reps a little. | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Barbell upright | 3 | 12 | 105 | These were a great final exercise, my chest and back were blown up and I could visibly see my shoudlers and chest working super cool | Meals ( last 2 meals projected im on pacific time now)
|
I don't gamble or drink, I still look at hotties though.
Looks like you had a strong lifting session.
Thank you sir!
I’m destroyed man, you were so spot on knowing what program would work well back in January. Cut the reps, increase the weights. Since I’ve started eating food and going hard and heavy once per week for each group I’ve seen gains, they hypertrophic sets are just as intense but the burn is way different.
Legs are going to go well tomorrow I believe, my quads are getting thicker for sure.
This is week 5 of 6 of my program, week 6 is scheduled as a deload, Im thinking I tweak the program and push another 6, I feel pretty good physically, no injuries or pain or joint issues to speak of. I think I will keep about the same but switch a few things around, the heavier tricep work is paying off on my bench, its unreal, such a believer I ordered a new curl bar that's thicker and weighs 30lbs. Also think on hypertrophic sets of flat I should use a Swiss bar and get more neutral to prevent any shoulder tweaks. All the rest is boiler plate material and its working well for me.
Currently workmen with a PT guy on getting my flexors of forearms and triceps limber so I can front squat with arms prone versus cross grip, I can't keep more than 150 on my shoulders cross grip its become difficult. Front squats have been pivotal to my regular squat form and strength increasing, they are a strong leg exercise and clearly my favorite. Id like to learn the Hatfield later this year, that's a serious movement.
Thoughts, feedback?
Currently workmen with a PT guy on getting my flexors of forearms and triceps limber so I can front squat with arms prone versus cross grip, I can't keep more than 150 on my shoulders cross grip its become difficult. Front squats have been pivotal to my regular squat form and strength increasing, they are a strong leg exercise and clearly my favorite. Id like to learn the Hatfield later this year, that's a serious movement.
Thoughts, feedback?
Front squats are extremely good at putting the load on the quads. Forces you to stand up straight. I always do them arms crossed. It also digs into my throat cutting of my circulation to my head. It’s been a while since I’ve done them. I need to try them out soon.
I like the direct upright movement , I perform before squats and it seems to work well.
@man05 if you doing week 6 deload schedule stick to it
im you should deload 1 week and go back to full swing
good time to up the fiber cut the carbs and lower the training by 50% and then burst it
Scenery looks great
bro nice job the pictures are incredible
that's a beautiful place to visit the water looks nice and chilly though
I would imagine it's probably too cold to swim there huh
Water temp is currently 43, too cold.
The altitude in cold water takes you some time to acclimate because you’ll want to hyperventilate to make up for the thin air and the water temp.
We may go out on a boat who knows, renting bikes with my girls Thursday.
So cool
The lake is at 6100 feet above sea level, surrounded by the Sierra Nevada mountain range, northern winds from Canada jet down and fill the basin. It’s really beautiful here, the North shore is mostly rural and undeveloped whereas the California side is the southern side and its urban sprawl, not as beautiful.
Some snow pack still remains but my father in law said this June has been very warm so it’s melting faster. Years ago my wife and I would hike up to the snow pack about 9600-10500 feet and wade through snow drifts that were 14-20 feet tall. The lake is beyond capacity right now. Lake Tahoe has some spots that are deeper than 1500 feet it’s a marvel to see.
Sounds like an amazing spot to visit.
Pushed pretty hard today, the altitude got to me little bit when I was recovering between sets, got it all done.
Saw how to never bench, dude with 8 plates could barely unrack and like that he dumped the bar straight on his rib cage, several rushed over to him he didn't look to good after that, the eccentric phase was a free fall zero control, ego lift achieved I guess.
Day off tomorrow and a water fast, I look forward to the fast every week and I plan on doing this even off cycle, some great benefits of fasting for my body.
Here are my meals and weights, I am pretty happy with the strength increases I am making, my old goal was to hit 270 and Ill do that in weeks to come, I think that 300 is achievable as long as I pace my development and don't rush anything,
Have a great day or night guys, thank you for all the help and support.
Mark
Weights:
Macros:
Saw how to never bench, dude with 8 plates could barely unrack and like that he dumped the bar straight on his rib cage, several rushed over to him he didn't look to good after that, the eccentric phase was a free fall zero control, ego lift achieved I guess.
Day off tomorrow and a water fast, I look forward to the fast every week and I plan on doing this even off cycle, some great benefits of fasting for my body.
Here are my meals and weights, I am pretty happy with the strength increases I am making, my old goal was to hit 270 and Ill do that in weeks to come, I think that 300 is achievable as long as I pace my development and don't rush anything,
Have a great day or night guys, thank you for all the help and support.
Mark
Weights:
6/18/24 | ||||
| Walking Lunges | 3 | 26 | BW | |
| Front Squat | 3 | 7,6,10 | 155,150,135 | |
| Barbell Squat (narrow stance) | 3 | 10 | 330 | |
| Barbell Split Squat | 3 | 17 | 115 | |
| Sumo squat Barbell | 5 | 10,8,8,7,7 | 240,260 | |
| Barbell good morning | 6 | 10 | 165 | |
| Barbell calf raise | 5 | 20 | 265 |
Macros:
6/18/24 | Protein | 70 | 60 | 24 | 70 | 60 | 60 | 344 | |||
| Fat | 18 | 5 | 14 | 15 | 55 | 5 | 112 | ||||
| Carbs | 65 | 45 | 40 | 235 | 100 | 45 | 530 | ||||
| shake, rice cakes and peanut butter and banana | Chicken and sweet potato | Rice cakes and peanut butter, banana and shake | Large recovery shake | 6 scrambled eggs with cheddar cheese (3Tbsp), 1 avocado, 2 larger tortillas, post recovery meal, awesome | Chicken and sweet potato |
Funny you mention that, some minor elevation issues but that will subside in another day, otherwise feeling pretty good. Recovery between sets was tough for me on squats and split squat, the rest I was strong.
@man05 good detailed updates.......
Those kids will keep you busy for sure. I have 3 smaller ones myself.
Absolutely, my 13 year olds hormones are lots of fun she goes from sweet to super aggressive and my almost 11 year old is going to be even more to handle in a few years.
I’ve posted the first two days of this week, Wednesday is a rest day and water fast. Th/Fr are higher rep days, those updates come tomorrow.
Good high altitude walk with my wife today, crazy veins in the legs.
@man05 i would see a doctor if you have an ear infection or sinus infection
100% do NOT train now, give it a few days at least
and eat more protein and food to recover now
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