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Approved Log My First Cycle Tbol Dbol Log
- Thread starter GMAN007
- Start date
Shoulders - yesterday
OVERHEAD DB PRESS
25 x 15
35 x 15
50 x 10
65 x 10
75 x 10
85 x 10
110 - so I messed up getting the DBs up screwed me up did only 4
100 x 4 - drained me from the mess up lol
75 x 11
SIDE LATER MACHINE
40 x 15
50 x 15
60 x 15
70 x 15
rear delt machine
90 x 15
110 x 15
130 x 15
150 x 15
Should shrugs with smith machine
225 x 15
315 x 15
405 x 8
So I dont have any one to help me when Im trying to get the heavy DBS up on the shoulder press so I messed up and when I did I couldnt press it well with the 110s but thats ok I was due for a light shoulder day
OVERHEAD DB PRESS
25 x 15
35 x 15
50 x 10
65 x 10
75 x 10
85 x 10
110 - so I messed up getting the DBs up screwed me up did only 4
100 x 4 - drained me from the mess up lol
75 x 11
SIDE LATER MACHINE
40 x 15
50 x 15
60 x 15
70 x 15
rear delt machine
90 x 15
110 x 15
130 x 15
150 x 15
Should shrugs with smith machine
225 x 15
315 x 15
405 x 8
So I dont have any one to help me when Im trying to get the heavy DBS up on the shoulder press so I messed up and when I did I couldnt press it well with the 110s but thats ok I was due for a light shoulder day
ARMS
Weighted Chin ups
BW x 10
45 x 9
65 x 5
45 x 8
45 x 5
BW - x 15 focusing on the top part of chin up focus on biceps
Tricep press down
60 x 10
80 x 10
100 x 10
130 x 9
140 x a few
DB curls
40 x 10 each arm
50 x 10 EA
55 x 10 EA
60 x 10 EA
Hammer curls
60 x 10 EA
65 x 8 EA
Hammer Strength trice Dip machine
180 x 15
270 x 15
360 x 10 - believe im up a few here
380 x 8 - believe up a few
Hammer strength Preacher curl
25 x 15
50 x 15
75 x 10
95 x 6
Aresnal over Tricep Ext Machine
100 x 15
170 x 15
250 x 15
250 x 15 - up 3 here
Going to give my upper body a rest hit the bench friday prob do some cardio tomorrow or thursday
Weighted Chin ups
BW x 10
45 x 9
65 x 5
45 x 8
45 x 5
BW - x 15 focusing on the top part of chin up focus on biceps
Tricep press down
60 x 10
80 x 10
100 x 10
130 x 9
140 x a few
DB curls
40 x 10 each arm
50 x 10 EA
55 x 10 EA
60 x 10 EA
Hammer curls
60 x 10 EA
65 x 8 EA
Hammer Strength trice Dip machine
180 x 15
270 x 15
360 x 10 - believe im up a few here
380 x 8 - believe up a few
Hammer strength Preacher curl
25 x 15
50 x 15
75 x 10
95 x 6
Aresnal over Tricep Ext Machine
100 x 15
170 x 15
250 x 15
250 x 15 - up 3 here
Going to give my upper body a rest hit the bench friday prob do some cardio tomorrow or thursday
That's the worst part about dumbells. I can't do heavy dumbells as too risky getting them in position. More injures than it's worth.
Chest
Warm up- rotator cuff with 2.5lbs
bar then -
135 x 15
155 x 10
185 x 5
225 x 5
245 x 3
work
265 x 3
285 x 3
315 x 3 - First time I've done this!
Incline DB Press
50 x 10
65 x 10
75 x 10
85 x 10
110 x 10 ! - first time I've done this !
115 x 5 - first time !
Weighted Dips
BW x 10
50 x 10
75 x 10 up 3 reps !
75 x 9 - up 2 reps
75 x 9 - up reps !!!!
75 x 9 - up reps !!!
Regular Fly Machine up reps !
145 x 15
175 x 15
205 x 15
220 x 10
So I was tried some thing different on bench used the 3x3 phase from Jim Wendler program if familar and I was able to squeeze out 3 reps @ 315 tried to work up to 5 reps/ I was up on every thing Incline dbs presses and the weighted dips. Felt like I got hit by a truck today ... oh wait thats because I did. Maybe I should get hit by one everyday for more motivation in the gym....
Warm up- rotator cuff with 2.5lbs
bar then -
135 x 15
155 x 10
185 x 5
225 x 5
245 x 3
work
265 x 3
285 x 3
315 x 3 - First time I've done this!
Incline DB Press
50 x 10
65 x 10
75 x 10
85 x 10
110 x 10 ! - first time I've done this !
115 x 5 - first time !
Weighted Dips
BW x 10
50 x 10
75 x 10 up 3 reps !
75 x 9 - up 2 reps
75 x 9 - up reps !!!!
75 x 9 - up reps !!!
Regular Fly Machine up reps !
145 x 15
175 x 15
205 x 15
220 x 10
So I was tried some thing different on bench used the 3x3 phase from Jim Wendler program if familar and I was able to squeeze out 3 reps @ 315 tried to work up to 5 reps/ I was up on every thing Incline dbs presses and the weighted dips. Felt like I got hit by a truck today ... oh wait thats because I did. Maybe I should get hit by one everyday for more motivation in the gym....
my blood was cholesterol kidneys liver ect but I didnt have testosterone done. I planned on a blood test 4 weeks into PCT but I am now seriously considering TRT. I will get a full test on everything probably in a month - but if I am tapering done with a TRT dose at that time I guess my test levels wont be accurate until the test so I will prob have to have another blood test for test levels a month after that to really get the TRT dosage down I guess
Yeah Im seriously thinking about it. I think it may improve my quality of life not just in the gym. I feel like I have more mental focus and I dont get as run down even with long work days not to mention sexual health. I mean what would my quality of life be the last 20 years of my life or so
ok I will so how this goes. I have read it is, but some doctors say people get off trt once not needed , but I was thinking it would be better for sure to be on trt when Im older. Im comfortable now with the needle so I will make a decison soon, I will have too lol . I got side swiped by a tractor trailer guess he didnt see me or thought he could cut past me while I was on the inner lane
What age did you start TRT ? You feel more mental clarity and energy ?
What do you mean by sports TRT ?
not many people even bother to train on a Friday you have the commitment
Exactly the 'why' many a certain age ought to think. Glad to see that here
@GMAN007 when you get on TRT you will need to use hcgenerate, that will keep your natty balls working bro
should work
so I researched sports TRT that sounds like pretty much staying on a smaller cycle lol
Back
Straight arm lat pull down
50 x 15
100 x 15
120 x 15
132 x 12
After warn up on wide lat pull down 1 set wide grip pulls up x 14
Close Grip Cable Row _ went moderate this time with this one
100 x 15
145 x 10
175 x 10
205 x 10
235 x 10
265 x 8
Close grip Lat pulldown
115 x 10
145 x 10
175 x 9
190 x 8
MagGrip Lat pulldown
100 x 15
115 x 15
130 x 12
145 x 10
Precore Row machine
150 x 10
170 x 10
190 x 9
210 x 8
I try not to do too many exercises with back but there a many angles you can hit can be fun. I like doing the straight arm lat pull down first then after the pull ups and close grip cable pull I could really feel the pump in my lats. I find my appetite is increasing I am upping the calorie intake hopefully will allow me to grow more without really adding fat as I have been see how it goes
Straight arm lat pull down
50 x 15
100 x 15
120 x 15
132 x 12
After warn up on wide lat pull down 1 set wide grip pulls up x 14
Close Grip Cable Row _ went moderate this time with this one
100 x 15
145 x 10
175 x 10
205 x 10
235 x 10
265 x 8
Close grip Lat pulldown
115 x 10
145 x 10
175 x 9
190 x 8
MagGrip Lat pulldown
100 x 15
115 x 15
130 x 12
145 x 10
Precore Row machine
150 x 10
170 x 10
190 x 9
210 x 8
I try not to do too many exercises with back but there a many angles you can hit can be fun. I like doing the straight arm lat pull down first then after the pull ups and close grip cable pull I could really feel the pump in my lats. I find my appetite is increasing I am upping the calorie intake hopefully will allow me to grow more without really adding fat as I have been see how it goes
thx bro
@GMAN007 sports TRT is 300mgs testosterone/week thats not really a cycle
training is really good but you need some boost on reps like cable row up it to 15 rows and cut 2 sets
Well I’m only doing 500mg a week now maybe I should do 600mg lol. The body builder that was talking about it said 3 X your weight in kilograms which yeah for a lot of people would about 300mg guess depends on how big the person is@GMAN007 sports TRT is 300mgs testosterone/week thats not really a cycle
training is really good but you need some boost on reps like cable row up it to 15 rows and cut 2 sets
bro you're doing a great job keep it up
hit those rows hot and heavy
we love to see your success keep it up
Love my local gyms mag grip handles
@GMAN007 hopefully youre getting paid!
@GMAN007 awesome work right here!
That’s some great training
Nice back session. Let's see what the increase in food does.
LEGS
SQUAT
warm up
135 x 15
185 x 10
225 x 5
work
275 x 5
315 x 12
Hip Leg press
270 x 15
360 x 15
450 x 15
540 x 15
630 x 15
Leg Curls
90 x 15
110 x 15
120 x 15
125 x 10
Seated Calve raises
45 x 15
90 x 15
135 x 15
180 x 20
Nice day kept it moderate my legs finally feel good no strains or pain but didnt want to push it to the 720 on the hip leg press this time. I think 315 x 12 is the most I have pushed it on the squat. I believe I finally will start making progess with the squat kept working around the leg injury kinda frustrating but its a marathon not a sprint right ? Did't a tortoise race a hare once lol jk
SQUAT
warm up
135 x 15
185 x 10
225 x 5
work
275 x 5
315 x 12
Hip Leg press
270 x 15
360 x 15
450 x 15
540 x 15
630 x 15
Leg Curls
90 x 15
110 x 15
120 x 15
125 x 10
Seated Calve raises
45 x 15
90 x 15
135 x 15
180 x 20
Nice day kept it moderate my legs finally feel good no strains or pain but didnt want to push it to the 720 on the hip leg press this time. I think 315 x 12 is the most I have pushed it on the squat. I believe I finally will start making progess with the squat kept working around the leg injury kinda frustrating but its a marathon not a sprint right ? Did't a tortoise race a hare once lol jk
with your size you can do around 200mgs for self TRT as well, sports TRT is a down pyramid
like you hit sports TRT 300mgs for 4 weeks and move into 200mgs after, like pyramid down @GMAN007
dont boost your dose now though lol
@GMAN007 Meals pics are amazing bro.........
Awesome job
Shoulders
rotator cuff warm up 2.5 lb plates
Overhead db press
25 x 25
35 x 15
50 x 10
65 x 10
75 x 10
85 x 10
110 x 8
Side lateral machine
40 x 15
50 x 15
60 x 15
70 x 15
rear delt machine
90 x 15
110 x 15
2 sets 150 x 15
Wide grip upright row smith machine
95 x 10
115 x 10
135 x 10
Smith machine shoulder shrugs
225 x 15
315 x 15
405 x 12
Still trying to get the 110 lbs x 10 on overhead Dumbbell press , I do alot of warm up sets and maybe I burn my self out a little before idk instead of 85 x 10 before that set maybe ill try do them 5 times to kinda warm up for it and try. I did seem to complete the set x 8 a little easier than a few weeks ago so maybe thats progress
rotator cuff warm up 2.5 lb plates
Overhead db press
25 x 25
35 x 15
50 x 10
65 x 10
75 x 10
85 x 10
110 x 8
Side lateral machine
40 x 15
50 x 15
60 x 15
70 x 15
rear delt machine
90 x 15
110 x 15
2 sets 150 x 15
Wide grip upright row smith machine
95 x 10
115 x 10
135 x 10
Smith machine shoulder shrugs
225 x 15
315 x 15
405 x 12
Still trying to get the 110 lbs x 10 on overhead Dumbbell press , I do alot of warm up sets and maybe I burn my self out a little before idk instead of 85 x 10 before that set maybe ill try do them 5 times to kinda warm up for it and try. I did seem to complete the set x 8 a little easier than a few weeks ago so maybe thats progress
yeah I did one set of all out wide grip pull ups after the straight arm lat pull downs and could really feel the pump its pretty cool. My back and lats seems to be more developed than they use to be for sure
Yeah I may try that I want to get bloods done in a month and then maybe try the TRT, maybe 200 mgs if my blood work continues to look good I may try that. I might be able to continue to build a little muscle on that and lean out during trt time that would be coolwith your size you can do around 200mgs for self TRT as well, sports TRT is a down pyramid
like you hit sports TRT 300mgs for 4 weeks and move into 200mgs after, like pyramid down @GMAN007
dont boost your dose now though lol
was looking for this pretty girl that was eyeing me in the gym but didnt see her lol
I love saturday workouts , working out on days I dont have to work is great
you think on a trt dose I would need to use a full 5 caps hcgenerate? Is that what you use, my balls are pretty plump now using the 5 caps on my 500 mgs a week, I think i read on the bottle or site not to use hcgenerate longer than 12 weeks@GMAN007 when you get on TRT you will need to use hcgenerate, that will keep your natty balls working bro
should work
@GMAN007 I would highly suggest using full 5caps hcgenerate with TRT dose of Testosterone
you will keep your balls working the whole TRT, its worth it trust us
lets post the bloods when you doing them?
Probably in about 4 or 5 weeks@GMAN007 I would highly suggest using full 5caps hcgenerate with TRT dose of Testosterone
you will keep your balls working the whole TRT, its worth it trust us
lets post the bloods when you doing them?
Arms
Db curls
25x10 each arm
40x10 EA
50x10EA
55x 10EA
60x10EA
65 x12 EA
Hammer curls
2sets 65x10 EA
Tricep press down
60x10
80x 10
100 x 10
140 x 6 - up on these skipped 130 to save myself
140 x 6
140 x 4
Barbell curls
50 x 10
70 x 10
21s with 80 actually more
Hammer strength tricep dip machine
180 x 15
270 x 15
360 x 12 up 1 or so
Preacher curls
70 x 10 I think 25s adding weight think curl bar is 20lbs
95 x 8 - 35s eachside
100 x 6 added 5 lbs
Overhead tricep machine
100 x 15
150 x 15
3 sets 250 x 15 up on last set
Seems stronger on triceps hopefully translates to bench Friday
Db curls
25x10 each arm
40x10 EA
50x10EA
55x 10EA
60x10EA
65 x12 EA
Hammer curls
2sets 65x10 EA
Tricep press down
60x10
80x 10
100 x 10
140 x 6 - up on these skipped 130 to save myself
140 x 6
140 x 4
Barbell curls
50 x 10
70 x 10
21s with 80 actually more
Hammer strength tricep dip machine
180 x 15
270 x 15
360 x 12 up 1 or so
Preacher curls
70 x 10 I think 25s adding weight think curl bar is 20lbs
95 x 8 - 35s eachside
100 x 6 added 5 lbs
Overhead tricep machine
100 x 15
150 x 15
3 sets 250 x 15 up on last set
Seems stronger on triceps hopefully translates to bench Friday
yep just posted arms
arm day looks good, you doing the 15 hammers nice @GMAN007
Chest
Bench press
warm up rotator cuff 2.5 plate
135 x 15
155 x 12
185 x 10
225 x 5
245 x 3
work
275 x 3
285 x 3
315 x 2 - couldnt complete 3 this time SMH
275 x 5
Incline DB Press
50 x 10
65 x 10
75 x 10
85 x 10
110 x 7
115 x 5
Weights Dips
BW x 10
50 x 10
75 x 10
Fly machine
115 x15
160 x 15
175 x 15
205 x 12
I dont know maybe a bad lift IDK but definately not any stronger on bench press maybe im over working shoulders , I did a drop set 275 after so seems like similar strength on the other exercises. I may have to re evaluate bench and try something different. Ive been trying the last 2 times to warm up to try 315 as many times as I can thought I would improve more. Maybe Ill go back to the 5 x 3 x 2 I was doing probably should have stuck with that . Im not the best bencher for sure I see guys in there that arent that muscular sometimes that are strong on it but thats life.
Bench press
warm up rotator cuff 2.5 plate
135 x 15
155 x 12
185 x 10
225 x 5
245 x 3
work
275 x 3
285 x 3
315 x 2 - couldnt complete 3 this time SMH
275 x 5
Incline DB Press
50 x 10
65 x 10
75 x 10
85 x 10
110 x 7
115 x 5
Weights Dips
BW x 10
50 x 10
75 x 10
Fly machine
115 x15
160 x 15
175 x 15
205 x 12
I dont know maybe a bad lift IDK but definately not any stronger on bench press maybe im over working shoulders , I did a drop set 275 after so seems like similar strength on the other exercises. I may have to re evaluate bench and try something different. Ive been trying the last 2 times to warm up to try 315 as many times as I can thought I would improve more. Maybe Ill go back to the 5 x 3 x 2 I was doing probably should have stuck with that . Im not the best bencher for sure I see guys in there that arent that muscular sometimes that are strong on it but thats life.
Last edited:
Looks like kt got dropped or something. All the toppings slid?
Cheese slide they just took it out of the oven no more pizza though back to the correct diet
Back
Close Grip Cable row
lots of warm up sets
100 x 15
130 x 10
175 x 10
205 x 10
235 x 10
265 x 10
280 x 10
295 x 9 - this is the whole stack
Close Grip Lat Pull down
115 x 10
145 x 10
175 x 10
205 x 7
Mag grip wide late pull down
115 x 10
130 x 10
145 x 10
160 x 10
Pre Core Row machine
100 x 10
150 x 10
190 x 10
205 x 6 I think
10 - 15 min light cardio walking brisk on treadmill
I have gotten a lot stronger on the close grip cable pull never was able to pull the whole stack like that before forgot my lifting chalk used the wrist wraps for the heaviest sets on it
Close Grip Cable row
lots of warm up sets
100 x 15
130 x 10
175 x 10
205 x 10
235 x 10
265 x 10
280 x 10
295 x 9 - this is the whole stack
Close Grip Lat Pull down
115 x 10
145 x 10
175 x 10
205 x 7
Mag grip wide late pull down
115 x 10
130 x 10
145 x 10
160 x 10
Pre Core Row machine
100 x 10
150 x 10
190 x 10
205 x 6 I think
10 - 15 min light cardio walking brisk on treadmill
I have gotten a lot stronger on the close grip cable pull never was able to pull the whole stack like that before forgot my lifting chalk used the wrist wraps for the heaviest sets on it
big back day I love that
push
Legs
Barbell Squat
Warm up
135 x 15
185 x 10
225 x 5
275 x 5
work
315 x 3
355 x 3
365 x 2
315 x 15
Arsenal strength Squat machine - Ill post a pic went ass to the ground this machine is challenging especially after squats
50 lbs x 10
70 x 10
90 x 10
Leg Curls
90 x 15
110 x 15
120 x 12
125 x 10
Seated calve raises
45 x 15
90 x 15
135 x 15
180 x 15
Starting to go heavier on the squat but being cautious havent squated heavy in a long time. I was able to drop the weight down and do 315 x 15 which felt awesome. I will be changing up my bench press with a wider grip and focusing on the bar path touch lower chest at the bottom and coming back up with the curved motion pushing back towards the bench which should help once I get this down. I will be lowering the weights at first to get use to this. I may bench twice a week one light and one heavier but need to adjust to it first. I feel like I should be able to bench more than I can I mean I can over dumbell press heavier than alot of guys who can out bench me makes no sense. Anyone have any bench press tips please share for I try to listen to as many opinions as I can. Thanks to everyone who watches and has supported my journey through this. The encouragement really does help!
Barbell Squat
Warm up
135 x 15
185 x 10
225 x 5
275 x 5
work
315 x 3
355 x 3
365 x 2
315 x 15
Arsenal strength Squat machine - Ill post a pic went ass to the ground this machine is challenging especially after squats
50 lbs x 10
70 x 10
90 x 10
Leg Curls
90 x 15
110 x 15
120 x 12
125 x 10
Seated calve raises
45 x 15
90 x 15
135 x 15
180 x 15
Starting to go heavier on the squat but being cautious havent squated heavy in a long time. I was able to drop the weight down and do 315 x 15 which felt awesome. I will be changing up my bench press with a wider grip and focusing on the bar path touch lower chest at the bottom and coming back up with the curved motion pushing back towards the bench which should help once I get this down. I will be lowering the weights at first to get use to this. I may bench twice a week one light and one heavier but need to adjust to it first. I feel like I should be able to bench more than I can I mean I can over dumbell press heavier than alot of guys who can out bench me makes no sense. Anyone have any bench press tips please share for I try to listen to as many opinions as I can. Thanks to everyone who watches and has supported my journey through this. The encouragement really does help!
training is huge, you growing it big time @GMAN007
chicken and rice is the meal to get results
CUT city
you did cardio?
Pendulum squat. Doesn't take much weight to be brutal
we definitely support you keep it up
Looks like some fun squats on that machine! Food looking amazing.
@GMAN007 Awesome gym right here!
Shoulders
I'm experimenting with a wide grip bench press so I started with that with lighter weights to adjust
135 x 12
155 x 10
185 x 6
225 x 15
Over head DB press
50 x 10
65 x 10
75 x 10
85 x 10
85 x 8
85 x 8
Side Lateral machine
40 x 15
50 x 15
60 x 15
70 x 15
Rear Delt machine
90 x 15
110 x 15
2 sets 150 x 15
Smith Machine shoulder shrugs
225 x 15
315 x 15
405 x 12
1 set 100 lbs DBs x 15
Trying out a wider grip bench I will go heavier on it friday on chest day depending on how it feels
I'm experimenting with a wide grip bench press so I started with that with lighter weights to adjust
135 x 12
155 x 10
185 x 6
225 x 15
Over head DB press
50 x 10
65 x 10
75 x 10
85 x 10
85 x 8
85 x 8
Side Lateral machine
40 x 15
50 x 15
60 x 15
70 x 15
Rear Delt machine
90 x 15
110 x 15
2 sets 150 x 15
Smith Machine shoulder shrugs
225 x 15
315 x 15
405 x 12
1 set 100 lbs DBs x 15
Trying out a wider grip bench I will go heavier on it friday on chest day depending on how it feels
shoulders very strong but overheads dont go so high stay with 15 reps and lower weights so no injuries @GMAN007
wide grip bench is good try wide grip PUSH UPs too
I like the squat machine. My gym has one
