Approved Log My TRT and Deca Cycle log

[25homes]

Weights Friday/ Saturday

8/4/2023​	Chest supported rows	5x8	130 (65x2)			Will try 70lb DB next
	Upright rows wide grip	5x8	80lbs			finished strong, moving to 85lbs Tuesday
	BB shrugs	5x8	205lbs			Last 3 reps were difficult for me
	French press	5x10	80lbs			I can do 90lbs, been a minute since I did this exercise, love it.
	Tricep Kickbacks	5x10	20lbs each
	Sraight bar curls standing	5x8	75lbs with arm blaster brace
	DB Curls – Standing hammer	5x10	45lb each
	Forearm Curls	5x12	20lbs each			forearms were on fire with these, I cant wait until I can do 30lbs with these.
						workout took me about 2 hours, resting between 3-4 minutes per set
						humid outside, garage like a sauna.
8/5/2023​	Squats	5x12	185lbs
	Bulg split squats	5x10	70lb kb
	Sumo Squat	5x10	95lb DB
	Calf raise (straight, pro, sup)	4x12	130lbs (65lb Db)

Nutrition: Friday/ Saturday with details of food eaten

8/4/2023​	Protein	55​	61​	44​	30​	48​	48​	58​	48​	392​
	Fat	17​	22​	12​	8​	15​	18​	15​	15​	122​
	Carbs	20​	15​	15​	18​	10​	12​	14​	2​	106​
	meal type	Shake	Meal	Meal	Shake	Shake	Meal	Meal	Shake
	meal type	.25 C raw oats, 1Tbsp Avocado oil,2/3 C egg white, scoop of whey, water 3 N2 Guard, 25mg proviron 1mg adex	Egg white scrambled with 2 whole egs, 1 Tbsp Avocado oil,1.4 C cheese, small toast	Yogurt and bluberries	3pm Preworkout shake: Whey, skim milk, water, half bannana, 1/2 tbsp avocado oil	5:30pm Post workout shake; Whey, 1Tbsp peanut butter, half bannana, water	6:30 Ground beef and steamed carrots, 90% lean meat	Cottage cheese, 2 chicken thighs,low carb tortilla	Whey and water with 1/2 Tbsp of avocado oil
8/5/2023​	Protein	66​	65​	35​	48​	65​	40​	45​	48​	412​
	Fat	15​	23​	15​	15​	18​	20​	10​	5​	121​
	Carbs	16​	18​	5​	25​	6​	12​	15​	2​	99​
	meal type	Shake	meal	meal	Shake	shake
		Whey, water, small toast, peanut butter	Egg white scrambled with 2 whole egs, 1 Tbsp Avocado oil,1.4 C cheese, small toaster whey shake	Chicken goulash	Preworkout shake	Postworkout shake	Grilled chicken thighs with carrots	Yogurt with blueberries	Whey and water with 1/2 Tbsp of avocado oil

Have a good weekend, Sundays are my rest day, will post back again Tuesday night.

great update bro

 

[Tiger Salman Khan]

Nice and detailed updates...........

 

[man05]

Tuesday night meals and counts:
Can I continue to drink the shakes listed in the list with the whole egg and whey, these things are damn good, pre or post or anytime they hit the spot. Okay to use whole avocados for the fats as well?

8/6/2023​	Protein	50​	60​	35​	55​	28​	50​	25​	48​	351​
	Fat	15​	18​	15​	10​	12​	15​	10​	15​	110​
	Carbs	12​	6​	5​	36​	16​	15​	10​	6​	106​
		Whey, water, small toast, peanut butter	Egg white scrambled with 2 whole egs,turkey sausage 1 Tbsp Avocado oil,1.4 C cheese, small toaster whey shake	Chicken goulash	Fruit shake	Chicken wrap	Flank steak, vegetables	Yogurt with blueberries	Whey and water with 1/2 Tbsp of avocado oil
8/7/2023​	Protein	54​	54​	48​	50​	55​	48​	35​	54​	398​
	Fat	15​	15​	15​	18​	16​	15​	15​	15​	124​
	Carbs	12​	12​	15​	12​	20​	2​	15​	12​	100​
		Whey, water, whole egg, almond butter	Whey, water, whole egg, almond butter	preworkout shake, whey, water, cashew paste, egg, half banana	Ground beef and carrots	Chicken wrap	Protein smoothie	Yogurt with blueberries	Whey and water with 1 egg and MCT oil, half banana
8/8/2023​	Protein	54​	54​	54​	60​	50​	60​	35​	54​	421​
	Fat	15​	15​	15​	26​	12​	30​	7​	7​	127​
	Carbs	12​	18​	12​	4​	18​	4​	15​	12​	95​
		Whey, water, whole egg, almond butter	pre workout - Whey, water, whole egg, almond butter, piece of bananna	post workoutWhey, water, whole egg, almond butter	2 turkey patties	Ground beef with carrots	2 turkey patties, piece of Swiss cheese melted on top	Yogurt with blueberries	Whey, water, whole egg, almond butter

Weights: Sunday was a day off

8/7/2023​	Flat BB bench	5x6	165lbs	I could barely move the weight.
	Incline BB bench	5x6	135lbs	Zero energy, felt very weak, very tired
	Flat DB bench	5x8	wiped out	Just feel really drained
	Incline DB bench	5x8	wiped out
	Incline DB flye	5x8	wiped out
	Sitting deltoid raise	4x 10	5lb db's here
	Chest supported deltoid raise	3x10	10lb db's here	Felt super weak on every exercise
	Front deltoid raises standing	3x10	5lbs db here
8/8/2023​	Chest supported rows	5x8	140 (70x2)	Strength back to normal again
	One arm rows	5x8	85lb DB
	Upright rows wide grip	5x8	90lbs
	BB shrugs	5x8	205lbs
	French press	5x10	75lbs
	Tricep Kickbacks	5x10	20lbs each
	DB Curls – Standing hammer	5x8	45lb each
	Seated curls reclined	5x8	30lb each
	Forearm Curls	5x10	20lbs each

I hit a wall Monday, felt pretty poor, bounced back today though.

Thank you all for the help and encouragement.

 

[ballin2504]

Keep after it

 

[Topps_Baseball88]

Keep grinding and making progress.

 

[MUSTANG_18]

Tuesday night meals and counts:
Can I continue to drink the shakes listed in the list with the whole egg and whey, these things are damn good, pre or post or anytime they hit the spot. Okay to use whole avocados for the fats as well?

8/6/2023​	Protein	50​	60​	35​	55​	28​	50​	25​	48​	351​
	Fat	15​	18​	15​	10​	12​	15​	10​	15​	110​
	Carbs	12​	6​	5​	36​	16​	15​	10​	6​	106​
		Whey, water, small toast, peanut butter	Egg white scrambled with 2 whole egs,turkey sausage 1 Tbsp Avocado oil,1.4 C cheese, small toaster whey shake	Chicken goulash	Fruit shake	Chicken wrap	Flank steak, vegetables	Yogurt with blueberries	Whey and water with 1/2 Tbsp of avocado oil
8/7/2023​	Protein	54​	54​	48​	50​	55​	48​	35​	54​	398​
	Fat	15​	15​	15​	18​	16​	15​	15​	15​	124​
	Carbs	12​	12​	15​	12​	20​	2​	15​	12​	100​
		Whey, water, whole egg, almond butter	Whey, water, whole egg, almond butter	preworkout shake, whey, water, cashew paste, egg, half banana	Ground beef and carrots	Chicken wrap	Protein smoothie	Yogurt with blueberries	Whey and water with 1 egg and MCT oil, half banana
8/8/2023​	Protein	54​	54​	54​	60​	50​	60​	35​	54​	421​
	Fat	15​	15​	15​	26​	12​	30​	7​	7​	127​
	Carbs	12​	18​	12​	4​	18​	4​	15​	12​	95​
		Whey, water, whole egg, almond butter	pre workout - Whey, water, whole egg, almond butter, piece of bananna	post workoutWhey, water, whole egg, almond butter	2 turkey patties	Ground beef with carrots	2 turkey patties, piece of Swiss cheese melted on top	Yogurt with blueberries	Whey, water, whole egg, almond butter

Weights: Sunday was a day off

8/7/2023​	Flat BB bench	5x6	165lbs	I could barely move the weight.
	Incline BB bench	5x6	135lbs	Zero energy, felt very weak, very tired
	Flat DB bench	5x8	wiped out	Just feel really drained
	Incline DB bench	5x8	wiped out
	Incline DB flye	5x8	wiped out
	Sitting deltoid raise	4x 10	5lb db's here
	Chest supported deltoid raise	3x10	10lb db's here	Felt super weak on every exercise
	Front deltoid raises standing	3x10	5lbs db here
8/8/2023​	Chest supported rows	5x8	140 (70x2)	Strength back to normal again
	One arm rows	5x8	85lb DB
	Upright rows wide grip	5x8	90lbs
	BB shrugs	5x8	205lbs
	French press	5x10	75lbs
	Tricep Kickbacks	5x10	20lbs each
	DB Curls – Standing hammer	5x8	45lb each
	Seated curls reclined	5x8	30lb each
	Forearm Curls	5x10	20lbs each

I hit a wall Monday, felt pretty poor, bounced back today though.

Thank you all for the help and encouragement.

@man05 great update as always you're on top of the game

Can I continue to drink the shakes listed in the list with the whole egg and whey, these things are damn good, pre or post or anytime they hit the spot. Okay to use whole avocados for the fats as well?

Can you drink the shakes? absolutely. Drink them up.
Avocado oil is good for fats but you still need to add some fish oil every day.

 

[man05]

@man05 great update as always you're on top of the game


Can you drink the shakes? absolutely. Drink them up.
Avocado oil is good for fats but you still need to add some fish oil every day.

I am taking about 1900mg per day, that’s two gels, that’s adequate?

 

[man05]

Wednesday and Thursday update
I have taken 3 950mg Omega three gels (Solger brand)

Here are my meals

8/9/2023​	Protein	54​	54​	54​	44​	54​	40​	45​	54​	399​
	Fat	15​	15​	15​	25​	15​	20​	15​	10​	130​
	Carbs	12​	18​	12​	36​	2​	12​	12​	2​	106​
		Whey, water, whole egg, almond butter	pre workout - Whey, water, whole egg, almond butter, piece of bananna	post workoutWhey, water, whole egg, almond butter, half banana	Amys poblano enchiladas and turkey pieces	Whey shake with almond butter and egg	Grilled Chicken thighs and carrots	Yogurt	Whey shake with almond butter and egg
8/9/2023​	Protein	54​	54​	54​	44​	54​	50​	45​	54​	409​
	Fat	15​	15​	15​	25​	15​	20​	12​	10​	127​
	Carbs	12​	18​	12​	16​	2​	28​	12​	2​	102​
		Whey, water, whole egg, almond butter	pre workout - Whey, water, whole egg, almond butter, piece of bananna	post workoutWhey, water, whole egg, almond butter, half banana	ground turkey and veggies	Whey shake with almond butter and egg	Grilled Chicken thighs wrapepd with yogurt ranch	Yogurt	Whey shake with almond butter and egg

Weights
Not sure if the DECA is starting to kick in or not but I am normally sore in the outer quads and glutes, I woke up this am with no soreness at all, may be the extra protein guess DECA start being noticeable around week 4?

8/9/2023​	Squats	5x12	205lbs
	Bulg split squats	5x8	70lb KB
	Sumo Squat	5x8	85lb DB
	Calf raise (straight, pro, sup)	4x12	130lbs (65lb Db)
8/10/2023​	Flat BB bench	5x5	215,205,205,205,205​
	Incline BB bench	5x6	140lbs
	Flat DB bench	5x8	140lbs
	Incline DB bench	5x8	130lbs
	Incline DB flye	5x8	100lbs
	Sitting deltoid raise	4x 10	20(10lbs each)	on last 2 reps felt a burning sensation in the bottom of my right deltoid
	Chest supported deltoid raise	3x10	30(15lbs each)	Right towards the bottom of the tear drop shape.
	Front deltoid raises standing	3x10	20(10lbs each)	Added some ice, no pop or snapping feeling, guessing it’s a strain. May pin 5 units TB500 I have leftover from surgery, this stuff works.

Awesome sauce, I will post again Saturday night with my pull and legs update. Have a god night guys, thanks for your help and guidance.

 

[stevesmi]

nice job man.

 

[MUSTANG_18]

I am taking about 1900mg per day, that’s two gels, that’s adequate?

@man05 regular dose of fish oil is 1-2 tbps per day, 1 tablespoon is 14grams of fish oil so around 14,000 mgs

start by increasing the fish oil to 5000mgs/day