Approved Log My TRT and Deca Cycle log

[man05]

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

Arnold presses low weight so that I hit all three heads of the shoulder ?

 

[man05]

next step is gonna be back development

What is a good high rep exercise for back?
Back is tough but I am noticing gains, getting wider, stronger. I love this forum it’s fuel for the fire.

 

[man05]

inclines put a lot of pressure

Can you suggest and alternate?
Still okay that I’m doing heavier incline bar work on my chest days? I’m using good form and controlling weight down slow not dropping it.

 

[man05]

Can you suggest and alternate?
Still okay that I’m doing heavier incline bar work on my chest days? I’m using good form and controlling weight down slow not dropping it.

I also do all incline work at 30 degrees.

 

[the_alcatraz]

Can you suggest and alternate?
Still okay that I’m doing heavier incline bar work on my chest days? I’m using good form and controlling weight down slow not dropping it.

@man05 i dont know much alternative to inclines they the best for upper chest

 

[man05]

@man05 i dont know much alternative to inclines they the best for upper chest

I think I misunderstood the previous comment.
I did my incline sets today with good form, felt fine.
I notice that my incline bench is growing faster than flat bench is.

 

[25homes]

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.

love the update

 

[ballin2504]

I personally don’t like the bar. Dumbells are a lot easier on my shoulders

 

[man05]

Here is the first half of the weeks meals and weights.
Strength feels good and I continue to increase where I am able to and execute with good form.
The high rep sets are insane, todays seated bicep curls left my arms so incredibly swollen and sore, during the sets I had vascularity but after the sets my arms looked bloated and thick.
Currently I am still on 300Test and 200 Deca, the hard work seems to be paying off. I am pushing hard and will continue to do so, I am noticing though that after heavy chest I am still sort the next day, mostly my upper chest from incline. MY shoulders front and side deltoids are sore today as well, usually I am not sore the day after.
Egg white shakes are noticeably better and I don't have any abdominal bloat that I did on the heavy whey shakes I was on. I am now only supplementing with whey.

Thanks for all the help, hacks and ideas, its awesome to work with you guys and learn so much from all of you, very excited about what the future brings.


Thank you

mark

Here are the meals:

9/10/2023​	Protein	70​	67​	70​	65​	65​	40​	40​		417​
	Fat	20​	20​	15​	20​	15​	15​	15​		120​
	Carbs	15​	0​	15​	45​	0​	20​	15​		110​
		Liquid Egg white shake with almond butter and whole eggs 4500mg fish oil	10oz ribeye	Fruit and protein shake; egg white and whey fresh fruit and water with almond butter	9oz grilled chicken , diced avocados and yogurt cilantro sauce, 3 low carb high fiber tortillas	12oz strip	yogurt	Liquid Egg white shake with almond butter and whole eggs
9/11/2023​	Protein	70​	70​	70​	67​	70​	60​	30​		437​
	Fat	20​	20​	20​	30​	7​	25​	7​		129​
	Carbs	15​	15​	15​	0​	15​	13​	15​		88​
		Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs 4500mg fish oil	Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Post workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs	10oz ribeye	Liquid Egg white shake with almond butter and whole eggs	Grilled Chicken 8oz with avocado and cilantro yogurt sauce	Yogurt
9/12/2023​	Protein	70​	70​	70​	60​	60​	60​	45​		435​
	Fat	20​	20​	20​	25​	14​	25​	7​		131​
	Carbs	15​	15​	15​	13​	30​	13​	15​		116​
		Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs, 1/2 scoop whey for flavor. 4500mg fish oil	Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana	Post workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs	Grilled Chicken 8oz with avocado and cilantro yogurt sauce	4 Oikos triple zero yogurts	Grilled Chicken 8oz with avocado and cilantro yogurt sauce	Liquid Egg white(16oz of egg white) , with almond butter and whole eggs

Weights:

9/11/2023​	Flat BB bench	5x5	225lbs x5	Still heavy for me
	Incline BB bench	5x8	185	Able to increase this weekly for some reason.
	Flat bench press high rep	3x50	115(1), 95(2)	I just close my eyes and rep them out, brutal, triceps swollen huge and chest super tight.
	Standing single arms side deltoid raise	4x10	30lbs (15lbs ea)
	Chest supported deltoid raise	3x10	40lbs (20lbs ea)
	Front deltoid raises standing	3x10	30lbs (15lbs ea)
	Arnold press	2x50	30lbs (15lbs each)	Second set had to move down to 10lbs after 30 reps, could barely put the dumbells down.
9/12/2023​	Snatch Grip Deadlift - wide grip	4x8	135lbs
	Stiff Legged Deadlift	4x8	185lbs
	Barebell pullover	4x8	92lbs
	Dumbbell Rows - high rep	3x50	45lbs
	Shrugs	4*8	245lbs
	Tricep Kickbacks	5x8	35 lbs each
	DB Hammer curl	5x8	45lbs(1), 40lbs(2), 35lbs(2)
	DB Curls – Seated	3x50	20lb each	Super swollen arms, insane how swollen they were.
	Forearm Curls	5x8	30lbs each

 

[man05]

Snatch grip was 215lbs not 135.