Thank you for the input, on replacing my broken VIAL I am ordering two bottles of Deca 300 (Pharmacom) from Domestic Supply at the end of the week.
Thank you again for the direction to push more weight not more gear, I am getting much stronger doing so.
Here are my meals:
Day off | 8/27/2023 | Protein | 54 | 40 | 60 | 48 | 60 | 60 | 40 | 54 | 416 |
| | Fat | 15 | 5 | 12 | 24 | 17 | 24 | 5 | 15 | 117 |
| | Carbs | 12 | 8 | 22 | 3 | 18 | 32 | 8 | 8 | 111 |
| | | Whey, water, whole egg, almond butter
3 Enriched fish oil gels 4500mg | yogurt | Fruit smoothie with whey protein | 10oz ribeye | Fruit smoothie with whey protein and almond butter | 4 grilled chicken thighs and two vegetable tortillas | yogurt | Whey, water, whole egg, almond butter | |
| | | | | | | | | | | |
| 8/28/2023 | Protein | 54 | 54 | 54 | 60 | 54 | 44 | 60 | 20 | 400 |
| | Fat | 15 | 15 | 15 | 25 | 15 | 18 | 25 | 3 | 131 |
| | Carbs | 12 | 15 | 8 | 4 | 12 | 36 | 18 | 6 | 111 |
| | | Whey, water, whole egg, almond butter
3 Enriched fish oil gels 4500mg | Preworkout
Whey, water, whole egg, almond butter
piece of banana | Postworkout
Whey, water, whole egg, almond butter | 2 turkey patties | Whey, water, whole egg, almond butter | 2 chicken thighs in vegetable wrap
High protein yogurt cup | 2 turkey patties | High protein yogurt | |
| | | | | | | | | | | |
| 8/29/2023 | Protein | 54 | 54 | 54 | 69 | 54 | 46 | 54 | 20 | 405 |
| | Fat | 15 | 15 | 15 | 38 | 15 | 8 | 15 | 3 | 124 |
| | Carbs | 12 | 18 | 8 | 6 | 8 | 0 | 8 | 30 | 90 |
| | | Whey, water, whole egg, almond butter
3 Enriched fish oil gels 4500mg | Preworkout
Whey, water, whole egg, almond butter
piece of banana | Postworkout
Whey, water, whole egg, almond butter | 3 2.5# beef patties grilled with two kraft singles | Whey, water, whole egg, almond butter | Grilled Chicken breast 6 oz | Whey, water, whole egg, almond butter | High protein yogurt with bluberries | |
Weights: Everything is feeling really smooth except french press my elbows are sore, not sure if its my form or not, I can do heavier tri kickbacks no problem, any other ideas on TRI exercises I can incorporate? Since the deca has started to kick in I feel as if I can push through sets where I normally would bail or need to stop and reset. I am at 215 on flat bench, is it best I am conservative with my attempt to hit 4 plates within a month or as I can push the weight? I have been told sets between sets with a slingshot can be helpful for breaking plateaus and builds eccentric strength.
8/28/2023 | Flat BB bench | 5x5 | 215lbs x5 |
| Incline BB bench | 5x6 | 165lbs |
| 30 degree incline chest work | 5x10 | 90lbs (45lbsx2) |
| Press, Flye, Champagne press on DB(30 reps non stop) | | |
| | | |
| Standing single arms side deltoid raise | 4x 10 | 20lbs (10lbs ea) |
| Chest supported deltoid raise | 3x10 | 30lbs (15lbs ea) |
| Front deltoid raises standing | 3x10 | 20lbs (10lbs ea) |
| Plate raise front deltoid | 3x8 | 35lb plate |
| | | |
8/25/2023 | Chest supported rows | 5x8 | 170 (85x2) |
| DB bent over rows | 5x8 | 85lb DB |
| Bent over wide grip BB | 5x6 | 145lbs |
| BB shrugs | 5x8 | 225lbs |
| | | |
| French press | 5x10 | 85lbs |
| Tricep Kickbacks | 5x8 | 35 lb DB |
| DB Curls – Standing hammer | 5x8 | 45lb each |
| Seated curls - with supination | 5x8 | 35lbs, these are tough, crazy veins and pump. |
| Forearm Curls | 5x8 | 30lbs each |