Approved Log My TRT and Deca Cycle log

[ROIDDERS]

start is fine but without a training and diet nothing detail

 

[chesty]

log is a starter
diet info
training info

 

[Ulter]

please get the details on here i saw you posted on EVO should be here

 

[StevenDarwinMD]

APPROVED LOG

 

[Monstro]

respect for you posting it on EF, I saw you EVO and you here

 

[Vadim Fedorov]

EF welcomes this log but you are missing the hot details
can we see face blurred picture?

 

[2Thick]

perfect TRT log, can you post a picture?

 

[e2]

3 things we need
face blurred picture
diet details as you go
training details as you go

 

[man05]

Alright guys here is an approximation of what I eat and have been able to eat non stop.
I drink 1 to 1.5 cups of coffee each morning and I do not drink any alcohol, smoke drugs or tobacco.
A cheat day for me is a huge salad with dressing and chicken with nuts and fruit and 2-3 pieces of pizza.

The rest is pretty vanilla.

Daily Meals on average



Meal 1 (Fall, Spring, Winter)

30grams egg proteins

20grams turkey sausage low sodium

Whole bagel or half bagel and a full cup or so of cold oatmeal soaked in NF milk.

Multivitamin, fish oil, 1.5 creatine ( I use for muscle recovery and not volume), .5g HMB is included in the creatine.

During the summer though I stick with 1000 calorie shakes with whey, fruit and NF milk, its too hot and humid to eat meals in Tennessee sometimes.

Meal 2

Usually, a 600calorie protein shake with NF milk

Handful of almonds or dried fruit with some Greek yogurt.

Meal 3

Grilled chicken thighs and rice or grilled chicken thighs wrapped in flour tortillas, I eat between 3-4 thighs.

Meal 4

Pre workout

Rice krispies with NF milk, scoop of whey to drink.

Meal 5

Sweet potatoes and lean ground beef or grilled steak and some sort of vegetable.

Meal 6

Chicken and rice with vegetables



Meal 7

Protein shake 800 calories post workout.

Scoop of cold oats about a cup (I love this stuff)



Meal 8

Protein shake with water before bed.







Workouts on average what I like to do:

Six days on one day off performing Push/ Pull movements


Push 1 (Monday)
Barbell Regular Bench Press 4 x 5

Barbell Close grip bench 3 x 12, 8, 6

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



Push 2(Thursday)
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 (Tuesday)
Multi-grip Barbell Bent over rows 4 x 5

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

Ez-curl bar Standing curls 3 x 8-12

Barbell Standing shrugs 3 x 6-8



Pull 2 (Friday)
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





Legs (Wednesday and Saturday)
Barbell Low back squat 4 x 5

Dumbbell Front squat 4 x 10-15

Bodyweight Calf raises 4 x 25+

Bodyweight Ab circuit routine 7 mins AthleticaX guy Jeff from You tube, hes ripped.



Now what I really enjoy doing is right here based off Mentzers teaching, my ass is kicked each workout following this.
Each set focuses on explosive concentric and slow, deliberate eccentric = PAIN!


Chest:

• DB Flys – Incline: 5 sets of 8 reps
• BB Bench Press – Flat: 5 sets of 6 – 8 reps
• Chest Dips – Bodyweight: 5 sets of 10 reps
• DB Flys – Flat: 5 sets of 8 reps
• BB Bench Press – Incline: 5 sets of 6 – 8 reps

Back:

• Straight Arm Lat Pulldown: 5 sets of 8 – 10 reps
• Reverse Close Grip Lat Pulldown: 5 sets of 8 – 10 reps
• Bent Over BB Rowing: 5 sets of 5 reps
• DB Shrugs: 5 sets of 8 – 10 reps
• Upright Rowing – Barbell: 5 sets of 6 – 8 reps

Shoulders:

• DB Side Lateral Raises: 5 sets of 8 – 10 reps
• Overhead Press – Behind the Neck: 5 sets of 6 – 8 reps
• DB Raises – Bent Over: 5 sets of 8 – 10 reps
• Front BB Raises: 5 sets of 8 – 10 reps

Legs:

• BB Squats: 5 sets of 6 – 8 reps
• Lying Leg Curls – Single Leg: 5 sets of 8 – 10 reps I use Monkey foot onthis.
• DB Lunges – Walking: 5 sets of 8 – 10 reps
• Calf Raises – Standing: 5 sets of 10 – 15 reps

Arms:

• Triceps Pushdowns – Cable: 5 sets of 8 – 10 reps
• Dips – Bodyweight: 5 sets of 10 reps
• Overhead Triceps Extensions – Cable: 5 sets of 8 – 10 reps
• DB Curls – Standing: 5 sets of 8 – 10 reps
• Reverse Grip Chin–Ups: 5 sets of 6 – 8 reps
• Preacher Curls – Barbell: 5 sets of 8 – 10 reps ( use a barbell brace to maintain perfect form, some sets I will perform with out the brace.
• Forearm Curls – Barbell: 5 sets of 10 reps

I hope this helps out, this has been great to write out.

 

[man05]

Picture of me,,I do have abdominal separation and not a ton of fat. I had laparoscopic surgery 5 weeks ago and the post surgery bloat takes up to three months to resolve.