Mid week update
Weights
Date | Exercise | Sets x Reps | Weight | | | | |
7/26/2023 | Split Squat | 5 x 10 | 95lbs | | | | |
| Calf raise(straight, sup, pronated) | 4x10 | 106lbs | | | | |
| Walking Lunge | 4x12 | 70lbs | | | | |
| Sumo KB squat deep | 3 x12 | 70lb | | | | |
7/27/2023 | Incline DB press | 5x8 | 140LBS(70LBSX2) | | | | |
| Flat Bench BB | 5x6 | 185lbs | | | | |
| Dips | 3x10 | 15lbs on chain | | | | |
| Flat DB bench | 5 x 6 | 140LBS(70LBSX2) | | | | |
| Incline BB press | 5 x8 | 135lbs - pretty gassed, failed on a few on last 2 sets. | | | | |
| Standing deltoid raise | 4x 15 | 12lb db's using great form, get a good burn. | | | | |
| Chest supported deltoid raise | 4x12 | 15lb dumbells, I can hit 20 in a few weeks. | | | | |
7/28/2023 | | | | | | | |
| | | | | | | |
| | | | | | | |
| | | | | | | |
| | | | | | | |
7/29/2023 | Next update Saturday evening macros and weights. | | | | | | |
Macro content below.
Meal 6 recorded prior to dinner but I counted the macros and Meal 7 is a whey shake before bed.
Date | | Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 | Meal 6 | Meal 7 | Meal 8 | Net |
7/27/2023 | Protein | 70 | 58 | 35 | 30 | 50 | 40 | 40 | 0 | 323 |
| Fat | 30 | 29 | 1 | 29 | 5 | 20 | 1 | | 115 |
| Carbs | 170 | 36 | 42 | 36 | 19 | 60 | 20 | | 383 |
If this format works I will make this stick and update three times per week (Tuesday, Thursday & Saturday) if that is acceptable to you guys.
As to Fats, Olive oil, plant based fats, almonds, peanut butter, is this acceptable? I am open to any and all suggestions.
As to the cycle I am starting Monday I have read about aromatization from Test and Deca, apart from adex during the week anything else I can be looking into? Masteron I understand has some estrogenic impact but is that worth it to use now versus later say post cycle when I try to get cut a little bit for family vacation?
As to Monday and Thursdays pins I am looking at Test and Deca, is there any need to kick start the cycle with 50mg NPP with the Deca for the first four weeks or simply stick with Test and deca and roll for 16 weeks? From what I have read from you all except for a few stick with 260mg Test and 200 Deca, if that's the plan then I will stay the course and make adjustments down the road with your guidance. If you have any other concerns or suggestions please throw them my way, I have thick skin.
Thank you guys so much!
Mark