Approved Log My TRT and Deca Cycle log

[MUSTANG_18]

Here is the Update for the beginning of the week, off to a good start.
I have alternated a few sets with weight and rep increase.

Weights:

9/25/2023​	Flat BB bench	5x5	225
	Incline DB bench	5x8	185
	Dips	3x8	Bodyweight + 35lbs
	Flat bench press high rep	3x50	125lbs
	Leaning single arms side deltoid raise	4x8	40lbs (20lbs ea)
	Chest supported deltoid raise	3x8	60lbs (30lbs ea)
	Front deltoid raises standing	4x8	40lbs (20lbs ea)
	Arnold press	2x50	30lbs (15lbs each)
9/26/2023​	Snatch Grip Deadlift - wide grip	3x12	145lbs
	Stiff Legged Deadlift	3x12	185lbs
	Barbell pullover	3x12	68lbs
	Shrugs	3x8	255lbs
	Reverse flys	3x12	30lbs (15lbs each)
	Dumbbell Rows chest supported - high rep	2x40	40lbs each
	Tricep Kickbacks	3x12	30lbs each
	Tricep dips - vertical body position	3x12	bodyweight
	DB Hammer curl - half way	3x10	35lbs
	Forearm Curls	3x8	30lbs each
	DB Curls – Standing	3x50	20lb each

Here are the meals:

9/25/2023​	Protein	70​	70​	70​	70​	31​	70​	30​	35​	446​
	Fat	15​	15​	15​	48​	10​	25​	7​	8​	143​
	Carbs	8​	30​	8​	24​	0​	55​	15​	6​	146​
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana	Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Grilled chicken(8oz), salad with caesar dressing and croutons.	Can of albacore tuna	Grilled chicken7.25oz), feta cheese, garbonzo bean salad with onions, olive oil and olives.	2 Oikos yogurts	Egg protein shake before bed
9/26/2023​	Protein	70​	70​	70​	67​	30​	70​	35​		412​
	Fat	15​	15​	15​	25​	7​	18​	18​		113​
	Carbs	8​	30​	8​	0​	15​	4​	35​		100​
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana	Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	10oz ribeye	2 Oikos yogurts	9 oz grilled chicken breast with yogurt sauce.	Strawberry egg white shake

Going to add in some frozen salmon filets for extra protein this week, Thank you all for the help and support


mark

@man05 add the salmon you need the omega 3 and protein perfect move

 

[MasonicBodybuilder]

I wouldn't push a cycle to 20 weeks. I prefer 12 but know that lots like to run those really long esters 16.

 

[man05]

Great workout today, mixed up using dumbbells' on chest, definitely hit the chest in different angles.
Meals have felt pretty good, recovery feeling good as well.

Here are the meals the past two days:

9/27/2023​	Protein	70​	70​	54​	30​	70​	70​	40​		404​
	Fat	15​	15​	35​	7​	15​	18​	5​		110​
	Carbs	8​	8​	12​	15​	8​	26​	15​		92​
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Grilled chicken and avocado	2 Oikos yogurts	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	9 oz grilled chicken breast with yogurt sauce, vegetables.	Small protein bowl; yogurt and fruit
9/28/2023​	Protein	70​	66​	70​	70​	60​	35​	70​		441​
	Fat	15​	35​	15​	15​	18​	15​	15​		128​
	Carbs	10​	12​	10​	10​	16​	4​	40​		102​
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	7 scrambled whole eggs, cheese, turkey sausage and onions	Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Chicken curry with coconut milk	Burger with cheese	Fruit smoothie ; egg white, whey, strawberries, banana

Weights

9/27/2023​	Squats	3x8	235lbs
	Sumo Squat BB	4x12	205lbs
	Split squats w/ Barbell	4x10	95lbs
	Calf raise (straight, pro, sup)	4x10	185lbs
	Burnout Squats	2x50	115lbs
9/28/2023​	Flat DB bench	5x8	170lbs(85lbs each)
	Incline DB bench	5x10	130lbs(65lbs each)
	Dips with weight +35	4x10	Bodyweight + 35lbs	Really sore doing these
	Flat DB bench press	2x50	90lbs (45lb dumbells)
	Leaning single arms side deltoid raise	4x12	40lbs (20lbs ea)
	Chest supported deltoid raise	3x8	60lbs (30lbs ea)
	Front deltoid raises standing	4x12	40lbs (20lbs ea)
	Arnold press	2x50	30lbs (15lbs each)	gassed

On weights if I can hit 5-6 reps over 5 sets @225lbs is that as good as if I did 8 reps and 5 sets of 215? Been reading about hypertrophic versus heavy lifting, can the two be worked twice per week in alternating sets versus hammering away two heavy chest sets?


Thank you for the help, next update will be Saturday evening.

 

[stevesmi]

good consistency with this log look forward to hearing your Saturday workout

 

[the_alcatraz]

Great workout today, mixed up using dumbbells' on chest, definitely hit the chest in different angles.
Meals have felt pretty good, recovery feeling good as well.

Here are the meals the past two days:

9/27/2023​	Protein	70​	70​	54​	30​	70​	70​	40​		404​
	Fat	15​	15​	35​	7​	15​	18​	5​		110​
	Carbs	8​	8​	12​	15​	8​	26​	15​		92​
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Grilled chicken and avocado	2 Oikos yogurts	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	9 oz grilled chicken breast with yogurt sauce, vegetables.	Small protein bowl; yogurt and fruit
9/28/2023​	Protein	70​	66​	70​	70​	60​	35​	70​		441​
	Fat	15​	35​	15​	15​	18​	15​	15​		128​
	Carbs	10​	12​	10​	10​	16​	4​	40​		102​
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	7 scrambled whole eggs, cheese, turkey sausage and onions	Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Chicken curry with coconut milk	Burger with cheese	Fruit smoothie ; egg white, whey, strawberries, banana

Weights

9/27/2023​	Squats	3x8	235lbs
	Sumo Squat BB	4x12	205lbs
	Split squats w/ Barbell	4x10	95lbs
	Calf raise (straight, pro, sup)	4x10	185lbs
	Burnout Squats	2x50	115lbs
9/28/2023​	Flat DB bench	5x8	170lbs(85lbs each)
	Incline DB bench	5x10	130lbs(65lbs each)
	Dips with weight +35	4x10	Bodyweight + 35lbs	Really sore doing these
	Flat DB bench press	2x50	90lbs (45lb dumbells)
	Leaning single arms side deltoid raise	4x12	40lbs (20lbs ea)
	Chest supported deltoid raise	3x8	60lbs (30lbs ea)
	Front deltoid raises standing	4x12	40lbs (20lbs ea)
	Arnold press	2x50	30lbs (15lbs each)	gassed

On weights if I can hit 5-6 reps over 5 sets @225lbs is that as good as if I did 8 reps and 5 sets of 215? Been reading about hypertrophic versus heavy lifting, can the two be worked twice per week in alternating sets versus hammering away two heavy chest sets?


Thank you for the help, next update will be Saturday evening.

@man05 you did fine with the weights but i would do higher reps if i was you not just low reps, combine high and low rep days

 

[man05]

@man05 you did fine with the weights but i would do higher reps if i was you not just low reps, combine high and low rep days

So as an example
BB bench heavy 5x6
Incline bench 3x12
Flat DB 3x13
Incline db 5x6

Something like that?
With deltoids should I just keep same weights and push for 12-15 reps?

If this pattern looks correct I will kick this in tomorrow for my pull workouts l, thank you so much sir.

 

[the_alcatraz]

So as an example
BB bench heavy 5x6
Incline bench 3x12
Flat DB 3x13
Incline db 5x6

Something like that?
With deltoids should I just keep same weights and push for 12-15 reps?

If this pattern looks correct I will kick this in tomorrow for my pull workouts l, thank you so much sir.

@man05 something like that but push for 15 reps on 1 set and 50 reps on a burn out set with small weights or just bar

 

[SteveMobsterG]

I need to up my egg intake

 

[Quadsweep]

good quality eggs are awesome.

 

[BodyMonster34]

bro i get fresh eggs off ranch. delicious