Approved Log My TRT and Deca Cycle log

[lundgren]

Here are my sets, reps and weights.

Push pull
Push 1	Barbell	Regular Bench Press	4 x 5	85-215lbs
	Barbell	Close grip bench	3 x 12, 8, 6	145-165lbs
	Multi-grip Barbell	Standing overhead press	3 x 8-12	85lbs
	Dumbbell	Lateral raises	4 x 12-15	12lbs
	Dumbbell	Chest supported rear delt flies	3 x 8-12	15lbs
Push 2	Barbell	Close grip bench	4 x 5
	Barbell	Regular Bench Press	3 x 8-12
	Multi-grip Barbell	Standing overhead press	3 x 8-12
	Dumbbell	Lateral raises	4 x 12-15
	Dumbbell	Chest supported rear delt flies	3 x 8-12
Pull 1	Multi-grip Barbell	Bent over rows	4 x 5	135lbs
	Free weights	Pull ups	3 x 8-12
	Free weights	Chin up	3 x 5-8
	Dumbell	Chest supported dumbbell rows	3 x 8-12	110lbs
	Ez-curl bar	Standing curls	3 x 8-12	70lbs
	Barbell	Standing shrugs	3 x 6-8	205lbs
Pull 2	Free weights	Pull ups	4 x 5
	Multi-grip Barbell	Bent over rows	3 x 8-12
	Free weights	Chin up	3 x 8-12
	Dumbell	Chest supported rows	3 x 8-12
	Ez-curl bar	Standing curls	3 x 5-8
	Barbell	Standing shrugs	3 x 6-8
Leg 1+2	Barbell	Low back squat	4 x 5
	Dumbbell	squat	4 x 10-15	225lbs
	Bodyweight	Calf raises	4 x 25+	110lbs
	Bodyweight	Ab circuit routine	7 mins
Mentzer
Chest:
	DB Flys – Incline: 5 sets of 8 reps			110lbs
	BB Bench Press – Flat: 5 sets of 6 – 8 reps			185-205
	Chest Dips – Bodyweight: 5 sets of 10 reps
	DB Flys – Flat: 5 sets of 8 reps			130lbs
	BB Bench Press – Incline: 5 sets of 6 – 8 reps			155lbs
Back:
	Straight Arm Lat Pulldown: 5 sets of 8 – 10 reps			145lbs
	Reverse Close Grip Lat Pulldown: 5 sets of 8 – 10 reps			130lbs
	Bent Over BB Rowing: 5 sets of 5 reps			135lbs
	DB Shrugs: 5 sets of 8 – 10 reps			180lbs
	Upright Rowing – Barbell: 5 sets of 6 – 8 reps			75-85lbs
Shoulders:
	DB Side Lateral Raises: 5 sets of 8 – 10 reps			12-15lbs
	Overhead Press – Behind the Neck: 5 sets of 6 – 8 reps			106lbs
	DB Raises – Bent Over: 5 sets of 8 – 10 reps			12lbs
	Front BB Raises: 5 sets of 8 – 10 reps			52lbs
Legs:
	BB Squats: 5 sets of 6 – 8 reps 180lbs			180lbs
	Lying Leg Curls – Single Leg: 5 sets of 8 – 10 reps I use Monkey foot onthis.25-30lbs			25-30lbs
	DB Lunges – Walking: 5 sets of 8 – 10 reps			106lbs
	Calf Raises – Standing: 5 sets of 10 – 15 reps			106lbs
Arms:
	Triceps Pushdowns – Cable: 5 sets of 8 – 10 reps 75 -90lbs			75-90lbs
	Dips – Bodyweight: 5 sets of 10 reps
	Overhead Triceps Extensions – Cable: 5 sets of 8 – 10 reps 75lbs			75lbs
	DB Curls – Standing: 5 sets of 8 – 10 reps 70;bs (35lbs each)			70lbs/35lb ea
	Reverse Grip Chin–Ups: 5 sets of 6 – 8 reps
	Preacher Curls – Barbell: 5 sets of 8 – 10 reps using bicep brace 70-75lbs, heavy negatives here.			70-75lbs
	Forearm Curls – Barbell: 5 sets of 10 reps	45lbs		45lbs

I love the presentation you use what log for this ? Excel ? Word ?
Nice plan workout, everyone react differently i hope this work for you !

 

[man05]

I hope your consult a physiotherapist for your problem, it's very important.
Be careful on your training, and if your consult physio follow the advice of him.

By week four I was clear to return to 40% of strength training and after six weeks 70%. I gradually increase weight weekly, I will not perform any heavier deadlifts until the 3 month mark.

 

[man05]

I love the presentation you use what log for this ? Excel ? Word ?
Nice plan workout, everyone react differently i hope this work for you !

Using Excel and I count macros using notes on the iPhone with an excel template. Will make it easier for me to update every two days.
Thanks for the feedback, appreciate it.

 

[the_alcatraz]

So 100 grams carbs per meal correct? I’ve been targeting 300 and change with protein, ballpark for the fats? 100 grams per day?
Ordering more Proviron and I’ll order the other supplement as well. Any suggestions on the Proviron brand and source?

Thank you

Mark

@man05 100garms of carbs per day bro not per meal

and fats I would go around 120 grams and protein around 200 grams

any proviron from trusted brand is fine like Para pharma, Geneza pharma, Euro pharmacies, Pharmacom labs (but only from domestic-supply.com)

 

[the_alcatraz]

Using Excel and I count macros using notes on the iPhone with an excel template. Will make it easier for me to update every two days.
Thanks for the feedback, appreciate it.

@man05 looking forward to more updates

 

[man05]

@man05 100garms of carbs per day bro not per meal

and fats I would go around 120 grams and protein around 200 grams

any proviron from trusted brand is fine like Para pharma, Geneza pharma, Euro pharmacies, Pharmacom labs (but only from domestic-supply.com)

I’m going to sound stupid so here it goes.
How will I fuel my body to develop more mass with so little carbs and protein? I had always thought to gain size I would need more starch/ carbs and at least 300grams of protein.
I can easily do what you are suggesting but wouldn’t I then begin to lose weight and use muscle for energy?

I’m not second guessing I’m just trying to understand. I usually eat 42g carbs Rice Krispies as a pre workout meal and this can fuel me for about 1.5 hours without any pre workout drinks.So would I want to stretch the remaining 60 grams carbs across all meals or split between breakfast and post workout meal to restore glycogen?

I am currently 6’2, 209 if 200 grams of protein is enough then I can give that a shot and see how it goes. The log will show all the details.

Thank you for the help and education



Mark

 

[Topps_Baseball88]

Great updates brother once you get a feel for logging and how to do it the log will practically write itself as long as the commitment from you is present, keep working hard keep updating and we will help and support

 

[man05]

Saturday log update, I am confused on my nutrition, I don't feel like I am eating enough to bulk am I wrong?
Weights

7/28/2023​	Chest supported rows	5x10	110(55x2)
	Upright rows wide grip	5x10	70lbs
	DB shrugs	5x8	170 (85x2)
	Triceps Pushdowns	5x10	70lbs
	Dips – Bodyweight	4x 10
	Overhead Triceps Extensions	5x10	50lb band
	DB Curls – Standing	5x10	40lb eachx4 35lbX1 for 5 sets
	Preacher Curls	5x8	75lbs with arm blaster brace
	Forearm Curls	5x12	3x20lbs(40lbs), 2x15lbs(30lbs)
7/29/2023​
	Sumos	5x8	85lb DB
	Walking lunges	5x8	110lbs
	Squats	5x12	180lbs
		5x10	106lbs	Straight, out, in with toes

Nutrition, I will figure out how to cut the carbs, I can eat before a workout for 40 grams of carbs then split the remaining 60 throughout the day.
Wont this reduction in protein and carbs prevent me from being able to gain?

7/28/2023​	Protein	59​	65​	43​	48​	48​	48​	24​	0​	335​
	Fat	17​	8​	4.5​	9​	20​	37​	10​		105.5​
	Carbs	30​	35​	35​	81​	100​	70​	24​		375​
7/29/2023​	Protein	68​	40​	30​	40​	24​	50​	10​		262​
	Fat	4​	20​	12​	16​	18​	25​	0​		95​
	Carbs	45​	15​	50​	48​	32​	22​	0​		212​

 

[man05]

@man05 100garms of carbs per day bro not per meal

and fats I would go around 120 grams and protein around 200 grams

any proviron from trusted brand is fine like Para pharma, Geneza pharma, Euro pharmacies, Pharmacom labs (but only from domestic-supply.com)

25 or 50 tabs?
Provironos 50 as DomSupply is available you suggest the dose and I’ll order it first thing, I have some Pharmacom 25mg to hold me over until it arrives which shouldn’t be very long at all.

 

[MasonicBodybuilder]

Proviron at 50mg per day is perfect man.