Approved Log My TRT and Deca Cycle log

MUSTANG_18 · Aug 30, 2023

man05 said:
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

@man05 @domestic-supply.com great gear, high quality I've using Beligas from him now too.

ceo · Aug 30, 2023

bros d-s is the stuff

ROIDDERS · Aug 30, 2023

i love deca and test from d-s used both

chesty · Aug 30, 2023

@domestic-supply.com is our trusted guy Greg you made the right call

StevenDarwinMD · Aug 30, 2023

APPROVED LOG

e2 · Aug 30, 2023

g2g log and g2g deca from d-s

Vadim Fedorov · Aug 30, 2023

best is gear from Greg Im on ds tren

SteveMobsterG · Aug 31, 2023

I noted VIAL (at last lol)

BodyMonster34 · Aug 31, 2023

bro this sound like a sick cycle

25homes · Aug 31, 2023

man05 said:
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

good update bro

man05 · Aug 31, 2023

ROIDDERS said:
i love deca and test from d-s used both

Pharmaqo or Pharmacom for the deca?
I’ll order tomorrow morning.

man05 · Aug 31, 2023

Hey guys here's an update for Weds/Thursday.
Any suggestions on the brand of Deca I'm ordering from Dom Supply?
My appetite is insane for protein after I workout, I can actually eat chicken after working out and I feel really good doing that.

Here are weights with some more increases, I guess I will just keep driving the weights as high as I can safely go. The lactic acid is reduced or buffered its really weird, I can drive weight with more power but I keep focused on the eccentric as best I can.

Weights:

8/30/2023
	Squats	5x8	225lbs
	Sumo Squat	5x8	85lbs
	Calf raise (straight, pro, sup)	4x10	145lbs BB
	St leg dead lift w KB	4x10	85lb KB

8/31/2023	Flat BB bench	5x5	215lbs x5
	Incline BB bench	5x6	175lbs
	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	30lbs (15lbs ea)
	Chest supported deltoid raise	3x10	40lbs (20lbs ea)
	Front deltoid raises standing	3x10	30lbs (15lbs ea)
	Plate raise front deltoid	3x8	45lb plate

Meals:
I may have gone overboard eating protein but I just didn't want the food to go to waste

I don't crave carbs one bit, WTF was I doing before with oatmeal and this crap, I was no uniformed.
Any on the road suggestions for protein sources please let me know.

You guys need a GoFundMe page , I owe you dudes big time.

8/30/2023	Protein	54	54	54	48	40	60	54	61	425
	Fat	15	15	15	24	8	25	8	18	128
	Carbs	12	18	8	3	22	4	8	30	105
		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	ribeye 10oz	yogurt with blueberrys	2 turkey patties	Whey, water, whole egg, almond butter	Grilled Chicken breast 6 oz with 2 pea protein tortillas and yogurt ranch

8/31/2023	Protein	54	54	54	54	78	69	40	54	457
	Fat	15	15	15	15	22	38	8	15	143
	Carbs	12	18	8	8	45	6	12	8	117
		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	Postworkout Whey, water, whole egg, almond butter	10oz chicken with three pea protein tortiallas and yogurt ranch with sriraccha	3 2.5# beef patties grilled with two kraft singles and ketchup	yogurt	Postworkout Whey, water, whole egg, almond butter

Next update will be Saturday night.

Thank you

Mark

the_alcatraz · Aug 31, 2023

man05 said:
Hey guys here's an update for Weds/Thursday.
Any suggestions on the brand of Deca I'm ordering from Dom Supply?
My appetite is insane for protein after I workout, I can actually eat chicken after working out and I feel really good doing that.

Here are weights with some more increases, I guess I will just keep driving the weights as high as I can safely go. The lactic acid is reduced or buffered its really weird, I can drive weight with more power but I keep focused on the eccentric as best I can.

Weights:

8/30/2023
Squats 5x8 225lbs
Sumo Squat 5x8 85lbs
Calf raise (straight, pro, sup) 4x10 145lbs BB
St leg dead lift w KB 4x10 85lb KB
8/31/2023
Flat BB bench 5x5 215lbs x5
Incline BB bench 5x6 175lbs
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 30lbs (15lbs ea)
Chest supported deltoid raise 3x10 40lbs (20lbs ea)
Front deltoid raises standing 3x10 30lbs (15lbs ea)
Plate raise front deltoid 3x8 45lb plate

Meals:
I may have gone overboard eating protein but I just didn't want the food to go to waste
I don't crave carbs one bit, WTF was I doing before with oatmeal and this crap, I was no uniformed.
Any on the road suggestions for protein sources please let me know.

You guys need a GoFundMe page , I owe you dudes big time.

8/30/2023
Protein
54
54
54
48
40
60
54
61
425
Fat
15
15
15
24
8
25
8
18
128
Carbs
12
18
8
3
22
4
8
30
105
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 ribeye 10oz yogurt with blueberrys 2 turkey patties Whey, water, whole egg, almond butter Grilled Chicken breast 6 oz with 2 pea protein tortillas and yogurt ranch
8/31/2023
Protein
54
54
54
54
78
69
40
54
457
Fat
15
15
15
15
22
38
8
15
143
Carbs
12
18
8
8
45
6
12
8
117
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 Postworkout
Whey, water, whole egg, almond butter 10oz chicken with three pea protein tortiallas and yogurt ranch with sriraccha 3 2.5# beef patties grilled with two kraft singles and ketchup yogurt Postworkout
Whey, water, whole egg, almond butter

Next update will be Saturday night.

Thank you

Mark

@man05 Beligas is a good brand too from @domestic-supply.com so is pharmacom labs

and protein can go up a bit Mark

ceo · Aug 31, 2023

bros following log big time

chesty · Aug 31, 2023

power update i like beligas spectrum from d-s

StevenDarwinMD · Aug 31, 2023

APPROVED LOG

e2 · Aug 31, 2023

g2g big log

Vadim Fedorov · Aug 31, 2023

goin to go with Beligas and pharmacom for sure

Monstro · Aug 31, 2023

log respect more updates

SteveMobsterG · Sep 1, 2023

Any brand they sell will be GTG

stevesmi · Sep 1, 2023

thanks for that, no go fund me for us. we like helping people achieve their goals

JasonPriest · Sep 1, 2023

nice update, you are getting there

Quadsweep · Sep 1, 2023

man05 said:
Hey guys here's an update for Weds/Thursday.
Any suggestions on the brand of Deca I'm ordering from Dom Supply?
My appetite is insane for protein after I workout, I can actually eat chicken after working out and I feel really good doing that.

Here are weights with some more increases, I guess I will just keep driving the weights as high as I can safely go. The lactic acid is reduced or buffered its really weird, I can drive weight with more power but I keep focused on the eccentric as best I can.

Weights:

8/30/2023
Squats 5x8 225lbs
Sumo Squat 5x8 85lbs
Calf raise (straight, pro, sup) 4x10 145lbs BB
St leg dead lift w KB 4x10 85lb KB
8/31/2023
Flat BB bench 5x5 215lbs x5
Incline BB bench 5x6 175lbs
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 30lbs (15lbs ea)
Chest supported deltoid raise 3x10 40lbs (20lbs ea)
Front deltoid raises standing 3x10 30lbs (15lbs ea)
Plate raise front deltoid 3x8 45lb plate

Meals:
I may have gone overboard eating protein but I just didn't want the food to go to waste
I don't crave carbs one bit, WTF was I doing before with oatmeal and this crap, I was no uniformed.
Any on the road suggestions for protein sources please let me know.

You guys need a GoFundMe page , I owe you dudes big time.

8/30/2023
Protein
54
54
54
48
40
60
54
61
425
Fat
15
15
15
24
8
25
8
18
128
Carbs
12
18
8
3
22
4
8
30
105
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 ribeye 10oz yogurt with blueberrys 2 turkey patties Whey, water, whole egg, almond butter Grilled Chicken breast 6 oz with 2 pea protein tortillas and yogurt ranch
8/31/2023
Protein
54
54
54
54
78
69
40
54
457
Fat
15
15
15
15
22
38
8
15
143
Carbs
12
18
8
8
45
6
12
8
117
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 Postworkout
Whey, water, whole egg, almond butter 10oz chicken with three pea protein tortiallas and yogurt ranch with sriraccha 3 2.5# beef patties grilled with two kraft singles and ketchup yogurt Postworkout
Whey, water, whole egg, almond butter

Next update will be Saturday night.

Thank you

Mark

try dropping the whey for a week and see how you feel

man05 · Sep 1, 2023

Quadsweep said:
try dropping the whey for a week and see how you feel

I will try to cut whey starting Monday , on a road trip for soccer with daughter.
So would you say mostly chicken as protein and some steak?
Also as I increase my protein is there a max amount per meal to not exceed? Would 500 grams protein be a ideal goal?

Thank you

Mark

25homes · Sep 1, 2023

man05 said:
Hey guys here's an update for Weds/Thursday.
Any suggestions on the brand of Deca I'm ordering from Dom Supply?
My appetite is insane for protein after I workout, I can actually eat chicken after working out and I feel really good doing that.

Here are weights with some more increases, I guess I will just keep driving the weights as high as I can safely go. The lactic acid is reduced or buffered its really weird, I can drive weight with more power but I keep focused on the eccentric as best I can.

Weights:

8/30/2023
Squats 5x8 225lbs
Sumo Squat 5x8 85lbs
Calf raise (straight, pro, sup) 4x10 145lbs BB
St leg dead lift w KB 4x10 85lb KB
8/31/2023
Flat BB bench 5x5 215lbs x5
Incline BB bench 5x6 175lbs
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 30lbs (15lbs ea)
Chest supported deltoid raise 3x10 40lbs (20lbs ea)
Front deltoid raises standing 3x10 30lbs (15lbs ea)
Plate raise front deltoid 3x8 45lb plate

Meals:
I may have gone overboard eating protein but I just didn't want the food to go to waste
I don't crave carbs one bit, WTF was I doing before with oatmeal and this crap, I was no uniformed.
Any on the road suggestions for protein sources please let me know.

You guys need a GoFundMe page , I owe you dudes big time.

8/30/2023
Protein
54
54
54
48
40
60
54
61
425
Fat
15
15
15
24
8
25
8
18
128
Carbs
12
18
8
3
22
4
8
30
105
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 ribeye 10oz yogurt with blueberrys 2 turkey patties Whey, water, whole egg, almond butter Grilled Chicken breast 6 oz with 2 pea protein tortillas and yogurt ranch
8/31/2023
Protein
54
54
54
54
78
69
40
54
457
Fat
15
15
15
15
22
38
8
15
143
Carbs
12
18
8
8
45
6
12
8
117
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 Postworkout
Whey, water, whole egg, almond butter 10oz chicken with three pea protein tortiallas and yogurt ranch with sriraccha 3 2.5# beef patties grilled with two kraft singles and ketchup yogurt Postworkout
Whey, water, whole egg, almond butter

Next update will be Saturday night.

Thank you

Mark

great update here

MasonicBodybuilder · Sep 1, 2023

When thinking of protein choices do not forget about eggs!

ballin2504 · Sep 1, 2023

Very nice update

the_alcatraz · Sep 2, 2023

man05 said:
I will try to cut whey starting Monday , on a road trip for soccer with daughter.
So would you say mostly chicken as protein and some steak?
Also as I increase my protein is there a max amount per meal to not exceed? Would 500 grams protein be a ideal goal?

Thank you

Mark

@man05 the more protein the better to grow 300grams +

man05 · Sep 2, 2023

MasonicBodybuilder said:
When thinking of protein choices do not forget about eggs!

the_alcatraz said:
@man05 the more protein the better to grow 300grams +

I’m around 400grams per day so increasing up to 600+ would be the goal then correct?

Quadsweep · Sep 2, 2023

man05 said:
I will try to cut whey starting Monday , on a road trip for soccer with daughter.
So would you say mostly chicken as protein and some steak?
Also as I increase my protein is there a max amount per meal to not exceed? Would 500 grams protein be a ideal goal?

Thank you

Mark

don't forget whole quality eggs!

Topps_Baseball88 · Sep 2, 2023

Guys covered it

man05 · Sep 2, 2023

On the road this weekend got legs in today at a nice gym in St. Louis.

Here are meals, it’s been tough but im managing

Weights

man05 · Sep 2, 2023

man05 · Sep 2, 2023

Sorry for the dicey updates, I’m on my phone over the weekend, no laptop.

Have a great weekend, tomorrow is my rest day.

ballin2504 · Sep 3, 2023

500 grams protein is not needed

man05 · Sep 3, 2023

So my 400ish is fine, but increase more animal and egg protein correct?

stevesmi · Sep 3, 2023

man05 said:
So my 400ish is fine, but increase more animal and egg protein correct?

you only need to average .4g per body weight in pounds

so if you weigh 200 pounds you only need to average about 90g per day. of course a lot of meatheads will argue that because they are brainwashed but i go by science, not by broscience

JasonPriest · Sep 3, 2023

you need to hit 100g per day and that is good

MUSTANG_18 · Sep 3, 2023

man05 said:
View attachment 141627

@man05 you're doing it right keep the log going

ceo · Sep 3, 2023

bros do it up

ROIDDERS · Sep 3, 2023

doing it right always

chesty · Sep 3, 2023

following log

Ulter · Sep 3, 2023

great log dude

StevenDarwinMD · Sep 3, 2023

APPROVED LOG

e2 · Sep 3, 2023

g2g log playa

SteveMobsterG · Sep 4, 2023

stevesmi said:
you only need to average .4g per body weight in pounds

so if you weigh 200 pounds you only need to average about 90g per day. of course a lot of meatheads will argue that because they are brainwashed but i go by science, not by broscience

Post that in my log lol!!

BodyMonster34 · Sep 4, 2023

bro eat ranch food, that will build muscle

Quadsweep · Sep 4, 2023

man05 said:
Sorry for the dicey updates, I’m on my phone over the weekend, no laptop.

Have a great weekend, tomorrow is my rest day.

rest up !

Tiger Salman Khan · Sep 4, 2023

Keep going....you are doing good..............

25homes · Sep 5, 2023

man05 said:
View attachment 141627

nice work here bro

man05 · Sep 5, 2023

Here is an update for Sunday - Tuesday with my last three meals today estimated.
Protein was lower than normal due tp road tripping and struggling to find food to eat.
I have 2 bottles(VIALS) haha Deca 300 Pharmacom from Domestic Supply on the way.

Meals should improve this week being back at home.

Meals:

9/3/2023	Protein	60	60	60	55	40	60	50		325
	Fat	15	15	15	20	15	15	15		95
	Carbs	15	25	15	4	2	15	0		61
		Egg protein shake with almond butter		10 oz ribeye	5 oz chciken	Shake	Grilled chicken

9/4/2023	Protein	54	40	45	40	20	40	50	45	334
	Fat	15	8	25	8	14	8	10	15	103
	Carbs	12	15	10	15	8	15	15	8	98
		Whey, water, whole egg, almond butter 3 Enriched fish oil gels 4500mg	Muscle milk shake	2 double beef patties with veggies about 7-8 fries	Muscle milk shake	Grass fed gas station jerky	Muscle milk shake	Grilled Chicken Breast wrap with Pea protein tortilla	Whey, water, whole egg, almond butter
9/5/2023	Protein	54	54	54	35	48	35	40	54	374
	Fat	15	15	15	15	24	15	15	15	129
	Carbs	12	18	18	30	0	8	30	8	124
		Whey, water, whole egg, almond butter 3 Enriched fish oil gels 4500mg	Preworkout Egg protein, water, whole egg, almond butter piece of banana	Postworkout Egg protein/ whey, water, whole egg, almond butter	Chicken wraps with cheese and hot sauce	ribeye 10oz	Yogurt	Chicken wraps	Postworkout Egg protein, water, whole egg, almond butter

Weights: Incline chest I hit 185 and could feel some soreness the next day for sure.
I am trying to bump weight every chance that I get now as long as I can lift with good form, dont want injuries.
Is there a solution to the minor pain that I feel when trying to french press, I have taken some time off from this movement, I am going to get a cable mount for my rack for tricep pushdowns, abs curls and bicep curl and back bar work.

Thanks for all the help

mark

9/4/2023	Flat BB bench	5x5	215lbs x5
	Incline BB bench	5x6	185lbs(2), 175(3)
	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	30lbs (15lbs ea)
	Chest supported deltoid raise	3x10	40lbs (20lbs ea)
	Front deltoid raises standing	3x10	30lbs (15lbs ea)
		3x8	45lb plate
9/5/2023
	Chest supported rows	5x8	170 (85x2)
	DB bent over rows	5x8	85lb DB
	Bent over wide grip BB	5x6	145lbs
	BB shrugs	5x8	245lbs

	Tricep Kickbacks	5x8	35 lbs each
	DB Curls – Standing hammer	5x8	45lb each
	DB curle with curl brace	5x8	40lbs each
	Forearm Curls	5x8	30lbs each

ballin2504 · Sep 5, 2023

Keep pushing

Topps_Baseball88 · Sep 6, 2023

Keep moving forward you got this

man05 · Sep 6, 2023

Thanks man,I feel really good overall, I have 8-9 weeks left on this cycle, deca is something that seems to be working for me. If I keep logging daily can you guys help me cut some? I have vacation December middle of the month. But I still want o lift heavy rest of the winter. Definitely need guidance in cycles, cruise and rest. My diet I have more energy that when I was eating lots of carbs.
This eating plan I’m on is amazing.

Topps_Baseball88 said:
Keep moving forward you got this

the_alcatraz · Sep 6, 2023

man05 said:
Thanks man,I feel really good overall, I have 8-9 weeks left on this cycle, deca is something that seems to be working for me. If I keep logging daily can you guys help me cut some? I have vacation December middle of the month. But I still want o lift heavy rest of the winter. Definitely need guidance in cycles, cruise and rest. My diet I have more energy that when I was eating lots of carbs.
This eating plan I’m on is amazing.

@man05 we will push you on a cut for sure, lets keep logging this and move into a cutter after

man05 · Sep 6, 2023

the_alcatraz said:
@man05 we will push you on a cut for sure, lets keep logging this and move into a cutter after

110% on board, and I will follow all guidance to the T. Thank you , appreciate it

MasonicBodybuilder · Sep 7, 2023

Nice job man. Definitely tough updating on the phone, lol.

man05 · Sep 7, 2023

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.

stevesmi · Sep 7, 2023

my suggestion since you ask is replace egg white powder with real eggs. i'm a big believer that our bodies know the difference

MUSTANG_18 · Sep 7, 2023

man05 said:
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.

@man05 Egg white powder is legit and easy to use but if you can get real eggs whites, if not keep drinking the powder i love egg whites even powder. On the training add a few higher rep training sessions like 50 reps.

man05 · Sep 8, 2023

MUSTANG_18 said:
@man05 Egg white powder is legit and easy to use but if you can get real eggs whites, if not keep drinking the powder i love egg whites even powder. On the training add a few higher rep training sessions like 50 reps.

I am going to grab a few cases of liquid egg whites today at Costco.
On the higher reps would this be my normal workouts but throwing in a chest exercise with 50 reps, would this be multiple sets at higher reps?
Would the higher reps come after I lift heavy or before? And obviously cut the weight down a little bit so I can hit 50 reps is that correct?
Do you guys have suggestions on workout routines I could follow, I really want to succeed and not fail due to a poorly structured program.

Thanks for the input.

I will throw in a few high rep exercises today as I am doing my pull routine.

Thanks you so much sir

Mark

Quadsweep · Sep 8, 2023

egg whites are okay in a pinch sure

BodyMonster34 · Sep 8, 2023

bro hell no, always eat real eggs off ranch. F that

JasonPriest · Sep 8, 2023

If i am in a rush the egg whites do come in handy, are yours plain though?

Monstro · Sep 8, 2023

I can get fresh eggs down the road on my island so that isn't an issue. where do you live?

Vadim Fedorov · Sep 8, 2023

next step for you is switching to whole eggs but you are okay for now

2Thick · Sep 8, 2023

you are the GOAT, keep it going

e2 · Sep 8, 2023

I'm so impressed with your commitment

StevenDarwinMD · Sep 8, 2023

APPROVED LOG

Ulter · Sep 8, 2023

you will want to eventually wean off egg whites and to whole eggs for max benefits

chesty · Sep 8, 2023

some of my clients use egg whites, a lot of us are super busy

ROIDDERS · Sep 8, 2023

I don't think its a big deal there are worse things to eat

man05 · Sep 8, 2023

I live in Tennessee.
I can get I pint cartons of organic egg whites pretty cheap at Costco, pasteurized so I can add fruit and water and get good protein. Once weather cools off I usually eat a plate of eggs with some turkey sausage.

man05 · Sep 8, 2023

Ulter said:
you will want to eventually wean off egg whites and to whole eggs for max benefits

Eggs fully cooked or in shakes?

man05 · Sep 8, 2023

Mustang_18
Something like this with 3x50 thrown in for each area of emphasis like back/ biceps?

Chest supported rows	5x8
DB bent over rows	5x8
Bent over wide grip BB	3x50
BB shrugs	5x8

Tricep Kickbacks	5x8
DB curle with curl brace	5x8
DB Curls – Seated	3x50

SteveMobsterG · Sep 8, 2023

Good to see a squat variant in there

ballin2504 · Sep 8, 2023

I like egg white powder personally

the_alcatraz · Sep 9, 2023

man05 said:
Mustang_18
Something like this with 3x50 thrown in for each area of emphasis like back/ biceps?

Chest supported rows 5x8
DB bent over rows 5x8
Bent over wide grip BB 3x50
BB shrugs 5x8
Tricep Kickbacks 5x8
DB curle with curl brace 5x8
DB Curls – Seated 3x50

@man05 thats how I do the high rep additions myself too , add high volume 50s

MUSTANG_18 · Sep 9, 2023

man05 said:
Mustang_18
Something like this with 3x50 thrown in for each area of emphasis like back/ biceps?

Chest supported rows 5x8
DB bent over rows 5x8
Bent over wide grip BB 3x50
BB shrugs 5x8
Tricep Kickbacks 5x8
DB curle with curl brace 5x8
DB Curls – Seated 3x50

@man05 yes like this perfect

man05 · Sep 9, 2023

MUSTANG_18 said:
@man05 yes like this perfect

They are brutal, felt like my biceps were going to explode, I like it. This morning though my arms look tighter and more cut.I will incorporate this high rep set into every muscle group I do. Any ideas for legs finishing, walking lunges possibly with a couple smaller kettlebells perhaps?

Thanks guys this is really helpful

man05 · Sep 9, 2023

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 · Sep 9, 2023

man05 said:
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 · Sep 9, 2023

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 · Sep 10, 2023

take a monday off. that is smart busy gym day

the_alcatraz · Sep 10, 2023

man05 said:
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 · Sep 11, 2023

Just high rep bench

ceo · Sep 11, 2023

bros want to see daily diet. #1

ROIDDERS · Sep 11, 2023

don't blow out your shoulder i agree

man05 · Sep 11, 2023

stevesmi said:
take a monday off. that is smart busy gym day

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

chesty · Sep 11, 2023

inclines put a lot of pressure

Ulter · Sep 11, 2023

flat bench only, no military

StevenDarwinMD · Sep 11, 2023

APPROVED LOG

e2 · Sep 11, 2023

good log, getting better as you go

2Thick · Sep 11, 2023

go low weight and high rep

man05 · Sep 11, 2023

ceo said:
bros want to see daily diet. #1

I have been listing everything that I eat in the log.

Vadim Fedorov · Sep 11, 2023

i wouldn't push shoulders to failure ever

Monstro · Sep 11, 2023

monstro here, make sure you do low volume shoulders

JasonPriest · Sep 11, 2023

you will be fine on shoulders going light

BodyMonster34 · Sep 11, 2023

bro push muscles hard, kill it!

Quadsweep · Sep 11, 2023

next step is gonna be back development

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

Approved Log My TRT and Deca Cycle log

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