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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log My TRT and Deca Cycle log

Loving the Arnold style press, much respect for that lift.
 
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
 
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
 
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 bananaPost workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggsGrilled 10oz ribeyeLiquid Egg (16oz of egg white)shake with almond butter and whole eggs4 Oikos triple zero yogurtsGrilled 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 banana15oz Strip steakYogurtsGrilled Chicken 8oz with avocado and cilantro yogurt sauceLiquid 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​
Squats5x8255lbs
Sumo Squat BB5x8225lbs
Calf raise (straight, pro, sup)4x10185lbs
Burnout Squats3x50115lbs
9/14/2023​
Flat BB bench5x5185*3Chest feels really weak today, no strength, I think my tris are really worked over still as I pushed them really hard Tuesday
Incline DB bench5x8185Incline felt good, was able to hit 8 reps on 4 sets but took maximum effort.
Dips3x8Bodyweight
Flat bench press high rep3x50120lbs
Leaning single arms side deltoid raise4x840lbs (20lbs ea)
Chest supported deltoid raise3x860lbs (30lbs ea)Rear deltoids on fire
Front deltoid raises standing4x840lbs (20lbs ea)
Arnold press2x5030lbs (15lbs each)-


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

Mark
nice update here bro
 
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 grip4x8145lbs
Stiff Legged Deadlift4x8205lbs
Barebell pullover4x888lbs
Shrugs4x8245lbs
Dumbbell Rows - high rep3x5045lbs
Tricep Kickbacks5x835 lbs each
Tricep dips - vertical body position5x8bodyweight + 25lbs
DB Hammer curl - half way5x835lbs
DB Curls – Seated3x5020lb each
Forearm Curls5x830lbs each
9/16/2023​
Squats5x8235lbsHamstrings sorre from Fridays Dead lifts, body still adapting.
Sumo Squat BB5x8225lbs
Calf raise (straight, pro, sup)4x10185lbs
Burnout Squats3x50115lbs

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 sausagePre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half bananaPost workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggsGrilled Chicken 8oz with avocado and cilantro yogurt sauceLiquid Egg (16oz of egg white)white shake with almond butter and whole eggs8oz filetYogurts
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 banana5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausagePost workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggsGrilled Chicken 8oz with avocado and cilantro yogurt sauceyogurts; Oikos triple zeros8oz filet, cant beat the store mispricing then honoroing Angus meat, 2.3lbs Fielt for $14.99Liquid 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
 
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 grip4x8145lbs
Stiff Legged Deadlift4x8205lbs
Barebell pullover4x888lbs
Shrugs4x8245lbs
Dumbbell Rows - high rep3x5045lbs
Tricep Kickbacks5x835 lbs each
Tricep dips - vertical body position5x8bodyweight + 25lbs
DB Hammer curl - half way5x835lbs
DB Curls – Seated3x5020lb each
Forearm Curls5x830lbs each
9/16/2023​
Squats5x8235lbsHamstrings sorre from Fridays Dead lifts, body still adapting.
Sumo Squat BB5x8225lbs
Calf raise (straight, pro, sup)4x10185lbs
Burnout Squats3x50115lbs

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 sausagePre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half bananaPost workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggsGrilled Chicken 8oz with avocado and cilantro yogurt sauceLiquid Egg (16oz of egg white)white shake with almond butter and whole eggs8oz filetYogurts
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 banana5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausagePost workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggsGrilled Chicken 8oz with avocado and cilantro yogurt sauceyogurts; Oikos triple zeros8oz filet, cant beat the store mispricing then honoroing Angus meat, 2.3lbs Fielt for $14.99Liquid 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
 
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