Approved Log My TRT and Deca Cycle log

[man05]

Do any of you have suggestions on my overall training plan, I’m wondering if I need to rework or change anything. I’d be open to coaching or a training plan to follow as long as cost were not insane.
Thank you

 

[25homes]

Great past few days of lifting, feeling good.
Domestic Supply for the WIN! ( 2 Pharma Deca 300 )

Meals are getting back on track (375-400Gr protein range again)

9/6/2023​	Protein	70​	70​	55​	35​	40​	40​		54​	364​
	Fat	20​	20​	25​	15​	20​	18​		15​	133​
	Carbs	15​	15​	0​	8​	30​	12​		8​	88​
		Egg white powder shake with almond butter 4500mg fish oil	Post workout Egg white powder shake with almond butter 4500mg fish oil	10 oz ribeye	yogurt	Chicken thighs grilled and in tortilla wrap	Yogurt		Postworkout Egg protein, water, whole egg, almond butter
9/7/2023​	Protein	70​	70​	70​	28​	58​	70​	40​		406​
	Fat	20​	20​	20​	20​	22​	20​	10​		132​
	Carbs	15​	15​	15​	30​	4​	15​	0​		94​
		Egg white powder shake with almond butter 4500mg fish oil	pre workout Egg white powder shake with almond butter	post workout Egg white powder shake with almond butter	4.5 oz chicken thighs and two low carb whole grain torillas with ranch sauce	2 grilled turkey patties	pre workout Egg white powder shake with almond butter	Grilled pork

Weights felt awesome today, hit 4 plates on bench and I cant wait to keep pushing it higher.

Weights:

9/6/2023​	Squats	5x8	225lbs
	Sumo Squat	5x8	85lbs
	Calf raise (straight, pro, sup)	4x10	165lbs BB
	St leg dead lift w KB	4x10	85lb KB
9/7/2023​	Flat BB bench	5x5	225lbs x5	PR for me
	Incline BB bench	5x6	175	fried from heavy chest
	30 degree incline chest work	5x8	90lbs (45lbsx2)
	Incline press	4x8	130lbs(65ea) pretty tired
	Standing single arms side deltoid raise	4x 10	30lbs (15lbs ea)
	Chest supported deltoid raise	3x10	40lbs (20lbs ea)
	Front deltoid raises standing	3x10	30lbs (15lbs ea)

As always thanks for the feedback and suggestions, will post next update Saturday before my day off.

great update here

 

[man05]

Killer leg workout, nearly puked, glutes and hams are sore.
The high rep burnout sets are sadistic, I thoroughly enjoy them as I am shaking trying to finish the first set alone.
Veins were popping out crazy on my quads and calves, biceps etc.

Rest day tomorrow will write back Tuesday after the first push and pull sets of the week.
For a high rep set for bench would you suggest chest fly's with dumbells? and shoulder go light for 50 reps on lateral or rear deltoid?

Thanks guys have a great weekend

mark


Here are my meals for the apst two days:

9/8/2023​	Protein	70​	70​	70​	40​	70​	70​	70​		460​
	Fat	20​	20​	15​	15​	21​	15​	21​		127​
	Carbs	15​	15​	20​	24​	36​	20​	36​		166​
		Egg white powder shake with almond butter 4500mg fish oil	Egg white powder shake with almond butter	Liquid egg white smoothie with whole egg and almond butter	Yogurt	8oz chicken Grilled chicken Wrap	Liquid egg white smoothie with whole egg and almond butter	8oz chicken Grilled chicken Wrap
9/9/2023​	Protein	70​	70​	70​	67​	70​	60​	30​		437​
	Fat	20​	20​	20​	25​	20​	10​	8​		123​
	Carbs	15​	15​	15​	15​	15​	30​	15​		120​
		Liquid Egg white shake with almond butter and whole eggs 4500mg fish oil	Pre workout Liquid Egg white shake with almond butter and whole eggs, piece of banana	Post workout Liquid Egg white shake with almond butter and whole eggs	10oz ribeye, carb smart tortillas whole grain	Liquid Egg white shake with almond butter and whole eggs, half cup of whole almonds as snack	Grilled chicken breast yogurt avocado sauce and low carb tortilla	Egg white shake and almond butter with strawberrys

Weights :

9/8/2023​	Chest supported rows	5x8	170 (85x2)
	DB bent over rows	5x8	85lb DB
	Bent over wide grip BB	3x50	75lbs	Not as easy as I thought this would be , massive lactic acid, hurt but fun.
	BB shrugs	5x8	245lbs
	Tricep Kickbacks	5x8	35 lbs each
	DB Hammer curl	5x8	45lbs(1), 40lbs(2), 35lbs(2)
	DB Curls – Seated	2x50	20lb each	Most brutal arms yet, went from 20lbs to 15lbs arms were swollen huge.
				six months ago this would have been no issue to do.
	Forearm Curls	5x8	30lbs each
9/9/2023​	Squats	5x8	245lbs	+20lbs
	Sumo Squat BB	5x8	205lbs	Ill stick to the bar for more weight
	Calf raise (straight, pro, sup)	4x10	185lbs	+20lbs
	RDL	4x8	35lbsKB	for agility and strength
	Burnout Squats	2x50	95lbs	Brutal, I feel crippled, awesome stretch feeling on
				the last set, my legs were shaking, veins everywhere, awesome.

 

[stevesmi]

take a monday off. that is smart busy gym day

 

[the_alcatraz]

Killer leg workout, nearly puked, glutes and hams are sore.
The high rep burnout sets are sadistic, I thoroughly enjoy them as I am shaking trying to finish the first set alone.
Veins were popping out crazy on my quads and calves, biceps etc.

Rest day tomorrow will write back Tuesday after the first push and pull sets of the week.
For a high rep set for bench would you suggest chest fly's with dumbells? and shoulder go light for 50 reps on lateral or rear deltoid?

Thanks guys have a great weekend

mark


Here are my meals for the apst two days:

9/8/2023​	Protein	70​	70​	70​	40​	70​	70​	70​		460​
	Fat	20​	20​	15​	15​	21​	15​	21​		127​
	Carbs	15​	15​	20​	24​	36​	20​	36​		166​
		Egg white powder shake with almond butter 4500mg fish oil	Egg white powder shake with almond butter	Liquid egg white smoothie with whole egg and almond butter	Yogurt	8oz chicken Grilled chicken Wrap	Liquid egg white smoothie with whole egg and almond butter	8oz chicken Grilled chicken Wrap
9/9/2023​	Protein	70​	70​	70​	67​	70​	60​	30​		437​
	Fat	20​	20​	20​	25​	20​	10​	8​		123​
	Carbs	15​	15​	15​	15​	15​	30​	15​		120​
		Liquid Egg white shake with almond butter and whole eggs 4500mg fish oil	Pre workout Liquid Egg white shake with almond butter and whole eggs, piece of banana	Post workout Liquid Egg white shake with almond butter and whole eggs	10oz ribeye, carb smart tortillas whole grain	Liquid Egg white shake with almond butter and whole eggs, half cup of whole almonds as snack	Grilled chicken breast yogurt avocado sauce and low carb tortilla	Egg white shake and almond butter with strawberrys

Weights :

9/8/2023​	Chest supported rows	5x8	170 (85x2)
	DB bent over rows	5x8	85lb DB
	Bent over wide grip BB	3x50	75lbs	Not as easy as I thought this would be , massive lactic acid, hurt but fun.
	BB shrugs	5x8	245lbs
	Tricep Kickbacks	5x8	35 lbs each
	DB Hammer curl	5x8	45lbs(1), 40lbs(2), 35lbs(2)
	DB Curls – Seated	2x50	20lb each	Most brutal arms yet, went from 20lbs to 15lbs arms were swollen huge.
				six months ago this would have been no issue to do.
	Forearm Curls	5x8	30lbs each
9/9/2023​	Squats	5x8	245lbs	+20lbs
	Sumo Squat BB	5x8	205lbs	Ill stick to the bar for more weight
	Calf raise (straight, pro, sup)	4x10	185lbs	+20lbs
	RDL	4x8	35lbsKB	for agility and strength
	Burnout Squats	2x50	95lbs	Brutal, I feel crippled, awesome stretch feeling on
				the last set, my legs were shaking, veins everywhere, awesome.

@man05 for high reps do flys and for shoulders presses but low weight dont put too much pressure on shoulders go slow high

 

[SteveMobsterG]

Just high rep bench

 

[ceo]

bros want to see daily diet. #1

 

[ROIDDERS]

don't blow out your shoulder i agree

 

[man05]

take a monday off. that is smart busy gym day

So back to back days off? I usually take Sundays off.

 

[chesty]

inclines put a lot of pressure