Approved Log My TRT and Deca Cycle log

[chesty]

Loving the Arnold style press, much respect for that lift.

 

[ROIDDERS]

Change up your workouts every few weeks just to fool your body.

 

[ceo]

bros i stopped training daily, only go EOD

 

[SteveMobsterG]

I am thinking of throwing in 3x8 single leg split squat with the bar at 135lb to start after the set of sumos, what do you think about that?

Single leg? No. Start lighter and wait until you get used to it. Single leg squats involve a LOT more balance and muscles that do not get worked hard usually

 

[SteveMobsterG]

If you train like Ronnie Coleman, you go heavy every workout, I like to go moderate to heavy.

I cycle my levels up and down through the year. No one should go balls out non stop

 

[25homes]

Here is my midweek update with my last two meals today projected as I'll eat them later.
Back and Tris feeling better, I think the Back exercises I switched overworked these muscle groups, I should be 100% for tomorrow Pull exercises.
My flat bench I felt weak today, possibly my tris being so sore, not sure, but I was able to push out my reps for Incline Chest.

Here are my meals the past two days:

9/13/2023​	Protein	70​	70​	70​	60​	70​	60​	35​		435​
	Fat	20​	20​	20​	25​	20​	14​	10​		129​
	Carbs	15​	25​	15​	0​	15​	30​	5​		105​
		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 10oz ribeye	Liquid Egg (16oz of egg white)shake with almond butter and whole eggs	4 Oikos triple zero yogurts	Grilled Chicken and cilantro yogurt sauce. Boathouse brand is top notch!
9/14/2023​	Protein	70​	70​	79​	60​	60​	70​			409​
	Fat	20​	20​	15​	14​	25​	20​			114​
	Carbs	15​	25​	0​	30​	13​	15​			98​
		Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs, 1/2 scoop whey for flavor. 4500mg fish oil	Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana	15oz Strip steak	Yogurts	Grilled Chicken 8oz with avocado and cilantro yogurt sauce	Liquid Egg (16oz of egg white)shake with almond butter and whole eggs

Weights felt pretty good today as well except flat bench, 185 felt heavier than 225 has. I was able to increase weight for shoulders a bit today and going for 8 reps. I am pushing for 275lb squat each day I try to push a little bit harder. My goal is to hit 3 sets of 50 @135lbs, I've seen the old Tom Platz videos doing, epic humor except Ill be the one falling on the floor.

9/13/2023​	Squats	5x8	255lbs
	Sumo Squat BB	5x8	225lbs
	Calf raise (straight, pro, sup)	4x10	185lbs
	Burnout Squats	3x50	115lbs
9/14/2023​	Flat BB bench	5x5	185*3	Chest feels really weak today, no strength, I think my tris are really worked over still as I pushed them really hard Tuesday
	Incline DB bench	5x8	185	Incline felt good, was able to hit 8 reps on 4 sets but took maximum effort.
	Dips	3x8	Bodyweight
	Flat bench press high rep	3x50	120lbs
	Leaning single arms side deltoid raise	4x8	40lbs (20lbs ea)
	Chest supported deltoid raise	3x8	60lbs (30lbs ea)	Rear deltoids on fire
	Front deltoid raises standing	4x8	40lbs (20lbs ea)
	Arnold press	2x50	30lbs (15lbs each)	-

Thank guys for all the help along the way, rock on.

Mark

nice update here bro

 

[Topps_Baseball88]

Keep the updates rolling.

 

[man05]

My weeks over, time for a rest day.

I have several questions on how my training should be on cycle, I continue to increase weight with excellent form and don't move until I can mange the weight well. As to training changes I have moved around some back exercises as I felt stale on the chest supported rows. I have added two exercises to legs. As to sets and reps I feel that 6-8 reps is good for me, however I am not sure that 5 sets is optimal, would 4 sets be a better range?
Also what do you guys think about splitting workouts, is that beneficial? Example: Chest first then 2 hour break for work then destroy shoulders? I normally get fried from Chest then grind the shoulders.

As to my volume : I have been reading 12-15 sets per body part lately. I will continue to incorporate a single high rep exercise with 50 reps doing 2-3 sets of those at the end. Vascularity of biceps is insane, during the high rep sessions I can literally see my arms turning red and so swollen they feel liek they are not there, I can barely rack dumbbells, I digress sorry.

Weights went well this week and I look forward to Chest flat BB press

9/15/2023​	Snatch Grip Deadlift - wide grip	4x8	145lbs
	Stiff Legged Deadlift	4x8	205lbs
	Barebell pullover	4x8	88lbs
	Shrugs	4x8	245lbs
	Dumbbell Rows - high rep	3x50	45lbs
	Tricep Kickbacks	5x8	35 lbs each
	Tricep dips - vertical body position	5x8	bodyweight + 25lbs
	DB Hammer curl - half way	5x8	35lbs
	DB Curls – Seated	3x50	20lb each
	Forearm Curls	5x8	30lbs each
9/16/2023​	Squats	5x8	235lbs	Hamstrings sorre from Fridays Dead lifts, body still adapting.
	Sumo Squat BB	5x8	225lbs
	Calf raise (straight, pro, sup)	4x10	185lbs
	Burnout Squats	3x50	115lbs

Meals: This is getting easier for me to setup food, egg whites are in, whey protein is taking a back seat but I still take a small amount post workout. I feel noticeably better with egg white than straight Whey shakes.

9/15/2023​	Protein	61​	70​	70​	60​	70​	59​	30​		420​
	Fat	49​	20​	20​	25​	15​	10​	7​		146​
	Carbs	5​	25​	15​	13​	15​	0​	15​		88​
		5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage	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	Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs	8oz filet	Yogurts
9/16/2023​	Protein	70​	61​	70​	60​	60​	59​	70​		450​
	Fat	20​	49​	20​	25​	14​	10​	15​		153​
	Carbs	25​	5​	15​	13​	30​	0​	15​		103​
		Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana	5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage	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	yogurts; Oikos triple zeros	8oz filet, cant beat the store mispricing then honoroing Angus meat, 2.3lbs Fielt for $14.99	Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs

Thanks for all the feedback, have a great weekend, next update Tuesday evening after my Pull session.

Appreciate all the help, I am nearly half way through the cycle and I feel like the deca is taking off big time now.


Thanks

Mark

 

[ballin2504]

Nice updates!!!

 

[the_alcatraz]

My weeks over, time for a rest day.

I have several questions on how my training should be on cycle, I continue to increase weight with excellent form and don't move until I can mange the weight well. As to training changes I have moved around some back exercises as I felt stale on the chest supported rows. I have added two exercises to legs. As to sets and reps I feel that 6-8 reps is good for me, however I am not sure that 5 sets is optimal, would 4 sets be a better range?
Also what do you guys think about splitting workouts, is that beneficial? Example: Chest first then 2 hour break for work then destroy shoulders? I normally get fried from Chest then grind the shoulders.

As to my volume : I have been reading 12-15 sets per body part lately. I will continue to incorporate a single high rep exercise with 50 reps doing 2-3 sets of those at the end. Vascularity of biceps is insane, during the high rep sessions I can literally see my arms turning red and so swollen they feel liek they are not there, I can barely rack dumbbells, I digress sorry.

Weights went well this week and I look forward to Chest flat BB press

9/15/2023​	Snatch Grip Deadlift - wide grip	4x8	145lbs
	Stiff Legged Deadlift	4x8	205lbs
	Barebell pullover	4x8	88lbs
	Shrugs	4x8	245lbs
	Dumbbell Rows - high rep	3x50	45lbs
	Tricep Kickbacks	5x8	35 lbs each
	Tricep dips - vertical body position	5x8	bodyweight + 25lbs
	DB Hammer curl - half way	5x8	35lbs
	DB Curls – Seated	3x50	20lb each
	Forearm Curls	5x8	30lbs each
9/16/2023​	Squats	5x8	235lbs	Hamstrings sorre from Fridays Dead lifts, body still adapting.
	Sumo Squat BB	5x8	225lbs
	Calf raise (straight, pro, sup)	4x10	185lbs
	Burnout Squats	3x50	115lbs

Meals: This is getting easier for me to setup food, egg whites are in, whey protein is taking a back seat but I still take a small amount post workout. I feel noticeably better with egg white than straight Whey shakes.

9/15/2023​	Protein	61​	70​	70​	60​	70​	59​	30​		420​
	Fat	49​	20​	20​	25​	15​	10​	7​		146​
	Carbs	5​	25​	15​	13​	15​	0​	15​		88​
		5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage	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	Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs	8oz filet	Yogurts
9/16/2023​	Protein	70​	61​	70​	60​	60​	59​	70​		450​
	Fat	20​	49​	20​	25​	14​	10​	15​		153​
	Carbs	25​	5​	15​	13​	30​	0​	15​		103​
		Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana	5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage	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	yogurts; Oikos triple zeros	8oz filet, cant beat the store mispricing then honoroing Angus meat, 2.3lbs Fielt for $14.99	Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs

Thanks for all the feedback, have a great weekend, next update Tuesday evening after my Pull session.

Appreciate all the help, I am nearly half way through the cycle and I feel like the deca is taking off big time now.


Thanks

Mark

@man05 dont increase weight, keep the weight the same and stay on this for 2 more weeks, you need to keep that protein high and train 2 more weeks before adjustments