Updates to my log:
Currently cruising test cypionate at 750mg a week. I’m on week 10 of my cycle and took it to 12 weeks like you guys recommended. I’m currently 175 pounds, a 16 pound increase from the first day of my cycle (04/22/23). My meals have stayed the same for the most part. No adjustments. Training updates with weight are below. Current pictures of my physique will be in a separate reply.
Chest progression:
Week 9:
Flat bench: 1st (185 14 reps), 2nd (195 9 reps), 3rd (205 5 reps)
Incline dumbbell press: 1st (65 15 reps *increase weight next week*), 2nd (70 11 reps), 3rd (75 6 reps)
Flat bench flys: 1st (40 17 reps *increase weight next week*), 2nd (45 12 reps *increase weight next week*), 3rd (50 7 reps)
Cable flys: 1st (70 20 reps *increase weight next week*), 2nd (75 14 reps *increase weight next week*), 3rd (80 8 reps *increase weight next week*)
Dumbbell pull over: 1st (50 17 reps *increase weight next week*), 2nd (55 12 reps *increase weight next week*), 3rd (60 8 reps)
Back progression
Week 9:
Wide grip chin ups: 1st (body weight 8 reps), 2nd (body weight 5 reps), 3rd (30 relief 15 reps), 4th (30 relief 10 reps), 5th (skipped for week 9) 6th (skipped for week 9)
Wide grip lat pull down: 1st (140 15 reps *increase next week*), 2nd (145 9 reps), 3rd (145 11 reps), 4th (150 8reps), 5th (skipped for week 9), 6th (skipped for week 9)
Medium reverse grip lat pull down (squeeze at bottom): 1st (110 15 reps *increase weight next week*), 2nd (115 12 reps *increase weight next week), 3rd (120 12 reps *increase weight next week*), 4th (125 10 reps *increase weight next week*), 5th (skipped for week 9), 6th (skipped for week 9)
Close grip lat pull down (squeeze at bottom): 1st (110 15 reps *increase weight next week*), 2nd (115 12 reps *increase weight next week*), 3rd (120 10 reps *increase weight next week*), 4th (125 9 reps), 5th (skipped for week 9), 6th (skipped for week 9)
One arm dumbbell row: 1st (80 15 reps *increase weight next week*), 2nd (85 12 reps *increase weight next week*), 3rd (90 10 reps *increase weight next week*), 4th (95 8 reps) 5th (skipped for week 9), 6th (skipped for week 9)
Shoulders progression
Week 8:
Seated dumbbell press: 1st (70 15 reps *increase weight next week*), 2nd (75 11 reps), 3rd (75 9 reps), 4th (75 7 reps)
Cable upright row: 1st (140 15 reps *increase weight next week*), 2nd (145 15 reps *increase weight next week*), 3rd (150 12 reps *increase weight next week*), 4th (155 10 reps)
Seated barbell press (behind the neck): 1st (75 15 reps) *increase weight next week*), 2nd (80 15 reps *increase weight next week*), 3rd (90 12 reps *increase weight next week*), 4th (95 10 reps)
Standing lat raise: 1st (30 15 reps *increase weight next week*), 2nd (35 15 reps *increase weight next week*), 3rd (40 8 reps), 4th (40 8 reps)
Rear incline raise: 1st (35 15 reps *increase weight next week*), 2nd (35 12 reps *increase weight next week*), 3rd (35 11 reps), 4th (35 12 reps)
Cable lat raise: 1st (32.5 15 reps *increase weight next week*), 2nd (35 15 reps *increase weight next week*), 3rd (37.5 12 reps *increase weight next week*), 4th (40 10 reps)
Arms progression
Week 8:
Close grip bench press: 1st (140 15 reps *increase weight next week*), 2nd (145 14 reps *increase weight next week*, 3rd (150 11 reps), 4th (150 8 reps)
One arm dumbbell extension: 1st (25 15 reps), 2nd (25 13 reps), 3rd (25 10 reps), 4th (25 10 reps)
Cable extension: 1st (130 15 reps *increase weight next week*), 2nd (135 15 reps *increase weight next week*), 3rd (140 12 reps *increase weight next week*), 4th (150 8 reps)
Dips: 4 sets, max reps
Incline dumbbell curl: 1st (30 15 reps *increase weight next week*), 2nd (35 10 reps *increase weight next week*), 3rd (40 9 reps), 4th (40 7 reps)
Alternate dumbbell curl: 1st (40 13 reps), 2nd (40 11 reps), 3rd (40 9 reps), 4th (40 8 reps)
Dumbbell concentration curl: 1st (27.5 15 reps), 2nd (27.5 12 reps), 3rd (27.5 10 reps), 4th (27.5 9 reps)
Barbell curl: 1st (55 15 reps), 2nd (60 10 reps), 3rd (65 9 reps), 4th (70 7 reps)
Wrist curl: 1st (30 20 reps *increase weight next week*), 2nd (40 11 reps), 3rd (30 17 reps), 4th (30 16 reps)
Reverse curl: 1st (30 20 reps *increase weight next week*), 2nd (40 20 reps *increase weight next week*), 3rd (50 16 reps), 4th (60 15 reps)
Legs progression
Week 6:
Leg press: 1st (140 30 reps), 2nd (180 25 reps), 3rd (220 20 reps)
Leg curl: 1st (85 15 reps *increase weight next week*), 2nd (90 8 reps), 3rd (95 10 reps)
Hack squat: 1st (100 12 reps), 2nd (100 12 reps), 3rd (100 120reps)
Leg extension: 1st (65 25 reps), 2nd (70 22 reps), 3rd (75 18 reps)
Seated calf raise: 1st (70 15 reps), 2nd (75 15 reps), 3rd (80 13 reps), 4th (85 12 reps), 5th (85 13 reps)
Donkeys (on leg press): 1st (60 20 reps), 2nd (70 18 reps), 3rd (80 15 reps), 4th (80 15 reps), 5th (skipped for week 6)
Calf machine: 1st (70 15 reps), 2nd (75 12 reps), 3rd (80 12 reps), 4th (skipped for week 6), 5th (skipped for week 6)
Please Scroll Down to See Forums Below 
www.elitefitness.com
