Approved Log My TRT Cruise and recovery log

man05 · Mar 2, 2024

I will start updating 3 times per week, here is this weeks Program, next week I will deload with less weight and reps cut mostly in half.
For over 3.5 years I have never backed off until I nearly broke, the rest feels good and I should be getting stronger, will retest bloods in 4 weeks, I m itching to start my lean bulk, one thing at a time for now.

Week 5 Program

Week 5	Monday	Sets	Reps	Weight
2/26/2024	Bench Press Flat	2	12, 11	225
	Bench Press Incline	2	12, 10	185
	Dumbbell Skullcrusher	2	21,18	30lbs/ each
	Barbell calf Raise	2	30	225
	Barbell Upright Row	3	18,18,17	65
	Dumbbell Incline Hammer Curl	3	23,22,21	35	Reps are between both arms
	Tuesday
	Walking body weight lunges	4	30(20 per leg)	bodyweight 210lbs
	Barbell good morning	1	16	95
	Barbell Squat (close stance with Lfiting shoes on)	4	10	245
	Wednesday
	Barbell Bent Over Row	3	7,6,6	185
	Meadows row off landmine	2	12	90
	Dumbbell pullover	2	22	70
	Dumbbell curl(alternating)	3	20 total	30lbs/ each
	Dumbbell standing wrist curl	4	20	20lbs/each
	Close Grip Landmine row	2	13	110
	Thursday
	JM Press barbell	3	15	50
	Dumbbell Skullcrusher	3	15	35
	Bench Press (flat)	2	8	225
	Dumbbell press flye	2	10	180
	Upright Frontal raises	1	15	15lbs
	Barbell Calf Raises	2	30	200
	Dumbbell Lat Raise	3	12	15
	Hammer curl	3	15	35
	Friday
	Walking Lunges	2	30	bodyweight 210lbs
	Stiff Legged deadlift	1	7	270
	Barbell Squat (close stance with Lfiting shoes on)	2	12	240
	Barbell Hip thrust	3	15	150
	Saturday
	Barbell Bent over Row	3	7	180
	Chest Support dumbbell row	3	14	65 each
	Barbell Upright row	3	15	75
	Dumbbell Curl (incline)	3	10	40
	Barbell Standing wrist curl	4	14	45

Continued...

man05 · Mar 2, 2024

Meals for the week: Naturally I think my body wants protein after I work my body harder, the carbs are so good to have in my body, next cycle I will be eating much more carbs to fuel my body.

2/27/2024	Protein	42	30	40	20	10	45	15	50	252
	Fat	16	10	10	14	20	10	16	10	106
	Carbs	45	18	30	20	25	30	14	30	212
		Bowl of oats, banana and walnuts, tsp wild honey, Metomyosin shake	Egg white grill sandwhich with only one half of bun	Chicken and white rice	Redcon MRE bar	1.5 oz brie and seed crackers and large sumo mandarin	Curry chicken and white rice with greens	Almonds, half banana and some almonds	Frozen fruit smoothie with scoop of vanilla whey, cup of NF milk and cup Oikos zero yogurt
2/28/2024	Protein	50	20	46	15	50	14	54	20	269
	Fat	40	9	10	10	22	8	10	18	127
	Carbs	30	29	36	30	30	22	30	25	232
		Bowl of oats, banana and walnuts, tsp wild honey, 5 whole eggs scrambled, canadian bacon (uncured, no nitrates)	Redcon MRE bar	6oz Chicken and 1/4 Cwhite rice, 1 cup steamed carrots	Tangerines, 10 almonds, piece of cheese	Frozenblueberry and banana smoothie with scoop of vanilla whey, cup of NF milk and cup Oikos zero yogurt, drizzle of MCT coconut oil	PBJ on 2 small pieces of sprouted legume bread homemade.	7oz Chicken and 3/4 C white rice	Sprouted wheat toast with almond butter, cup of whole fat yogurt with cup of blueberries
2/28/2024	Protein	50	50	50	20	20	60	50		300
	Fat	14	17	5	18	9	10	15		88
	Carbs	22	35	8	32	29	25	24		175
		Small bowl of oats, walnuts and piece of banana. With Metomyosin shake, was on the go.	Chicken thighs, olives and white rice 3/4 cup	Whey shake and egg whites with almond milk	Tangerine, walnuts, 20z brie, 7-8 seed crackers	Redcon MRE bar	Stewed chicken breast 8 oz on 2 cups of power greens with homade vinegarette (olive oil, dijon, salt, pepper and balsamic), 2 tangerines and 1/4 cup Walnuts	Blueberry and whey and egg white shake with 1Tbsp almond butter and 2 Tbsp of raw oats blended with unsweetened Almond milk and water.
3/1/2024	Protein	40	16	50	50	20	15	35	45	271
	Fat	30	22	15	17	9	18	12	15	138
	Carbs	45	12	28	35	29	18	10	5	182
		4 scrambled eggs, piece of ham, tangerine, 1/2 cup oats with half banana and 1/4 Cup walnuts with 1tsp honey	1,5oz brie, walnuts and seed crackers 5-6	Fruit smoothie, whey, egg whites, strawberries, almond milk, yogurt	Chicken thighs, olives and white rice 3/4 cup	Redcon MRE bar	Oikos pro yogurt, 1/4 walnuts and half banana	Spirulina shake with whey and almond milk - post workout shake	Power greens with steamed chicken and homemade vinngerette (dijon, avocado oil, Balsamic)

3/2/2024	Protein	50	50	50	16	20	50	50	30	316
	Fat	35	15	17	22	9	12	15	9	134
	Carbs	28	28	35	12	29	35	24	25	216
		Egg white omlette, feta cheese and tomatoes, turkey ground up inside, homemade turkey links # ( no nitrates, homemade), 1 slice of hearty flax seed toast.	Fruit smoothie, whey, egg whites, strawberries, almond milk, yogurt	Chicken thighs, olives and white rice 3/4 cup	1,5oz brie, walnuts and seed crackers 5-6	Redcon MRE bar	Curry chicken steamed with white rice	Whey protein, Lactose free choc milk sugar free, almond milk, water, spirulina, half banana, Tbsp raw oats.	Bowl of low fat yogurt and blueberries and 2 Tbsp raw oats.

Tomorrow is a rest day, I will update Wed and Friday, Saturday Im out of town so I get an extra rest day.

Have a great night guys

Mark

man05 · Mar 2, 2024

MUSTANG_18 said:
@man05 food is fine but can you do food non stop? it will bloat you like crazy.
so where are your diet training update? you used to do them steady please start again

Dude, you just read my mind as I posted this, your psychic.

Shakes have their place for sure, I was abusing egg whites as you recall and shakes, eating the same thing over and over. Heck I even eat fried eggs now.

man05 · Mar 2, 2024

Tiger Salman Khan said:
Your diet looks improved.....good progress........

Thanks man, its a definite learning curve and process, a journey.

the_alcatraz · Mar 3, 2024

man05 said:
Meals for the week: Naturally I think my body wants protein after I work my body harder, the carbs are so good to have in my body, next cycle I will be eating much more carbs to fuel my body.

2/27/2024
Protein
42
30
40
20
10
45
15
50
252
Fat
16
10
10
14
20
10
16
10
106
Carbs
45
18
30
20
25
30
14
30
212
Bowl of oats, banana and walnuts, tsp wild honey, Metomyosin shake Egg white grill sandwhich with only one half of bun Chicken and white rice Redcon MRE bar 1.5 oz brie and seed crackers and large sumo mandarin Curry chicken and white rice with greens Almonds, half banana and some almonds Frozen fruit smoothie with scoop of vanilla whey, cup of NF milk and cup Oikos zero yogurt
2/28/2024
Protein
50
20
46
15
50
14
54
20
269
Fat
40
9
10
10
22
8
10
18
127
Carbs
30
29
36
30
30
22
30
25
232
Bowl of oats, banana and walnuts, tsp wild honey, 5 whole eggs scrambled, canadian bacon (uncured, no nitrates) Redcon MRE bar 6oz Chicken and 1/4 Cwhite rice, 1 cup steamed carrots Tangerines, 10 almonds, piece of cheese Frozenblueberry and banana smoothie with scoop of vanilla whey, cup of NF milk and cup Oikos zero yogurt, drizzle of MCT coconut oil PBJ on 2 small pieces of sprouted legume bread homemade. 7oz Chicken and 3/4 C white rice Sprouted wheat toast with almond butter, cup of whole fat yogurt with cup of blueberries
2/28/2024
Protein
50
50
50
20
20
60
50
300
Fat
14
17
5
18
9
10
15
88
Carbs
22
35
8
32
29
25
24
175
Small bowl of oats, walnuts and piece of banana. With Metomyosin shake, was on the go. Chicken thighs, olives and white rice 3/4 cup Whey shake and egg whites with almond milk Tangerine, walnuts, 20z brie, 7-8 seed crackers Redcon MRE bar Stewed chicken breast 8 oz on 2 cups of power greens with homade vinegarette (olive oil, dijon, salt, pepper and balsamic), 2 tangerines and 1/4 cup Walnuts Blueberry and whey and egg white shake with 1Tbsp almond butter and 2 Tbsp of raw oats blended with unsweetened Almond milk and water.
3/1/2024
Protein
40
16
50
50
20
15
35
45
271
Fat
30
22
15
17
9
18
12
15
138
Carbs
45
12
28
35
29
18
10
5
182
4 scrambled eggs, piece of ham, tangerine, 1/2 cup oats with half banana and 1/4 Cup walnuts with 1tsp honey 1,5oz brie, walnuts and seed crackers 5-6 Fruit smoothie, whey, egg whites, strawberries, almond milk, yogurt Chicken thighs, olives and white rice 3/4 cup Redcon MRE bar Oikos pro yogurt, 1/4 walnuts and half banana Spirulina shake with whey and almond milk - post workout shake Power greens with steamed chicken and homemade vinngerette (dijon, avocado oil, Balsamic)
3/2/2024
Protein
50
50
50
16
20
50
50
30
316
Fat
35
15
17
22
9
12
15
9
134
Carbs
28
28
35
12
29
35
24
25
216
Egg white omlette, feta cheese and tomatoes, turkey ground up inside, homemade turkey links # ( no nitrates, homemade), 1 slice of hearty flax seed toast. Fruit smoothie, whey, egg whites, strawberries, almond milk, yogurt Chicken thighs, olives and white rice 3/4 cup 1,5oz brie, walnuts and seed crackers 5-6 Redcon MRE bar Curry chicken steamed with white rice Whey protein, Lactose free choc milk sugar free, almond milk, water, spirulina, half banana, Tbsp raw oats. Bowl of low fat yogurt and blueberries and 2 Tbsp raw oats.

Tomorrow is a rest day, I will update Wed and Friday, Saturday Im out of town so I get an extra rest day.

Have a great night guys

Mark

@man05 finally we see the old Mark back and sharing
i see you putting the food in
bloating alright?

SteveMobsterG · Mar 4, 2024

Not convinced of the need for 300g protein

man05 · Mar 4, 2024

SteveMobsterG said:
Not convinced of the need for 300g protein

I was pretty hungry that day , 250 is about where I shoot for but it’s not in stone.

man05 · Mar 4, 2024

the_alcatraz said:
@man05 finally we see the old Mark back and sharing
i see you putting the food in
bloating alright?

I don’t feel bloated, mornings I feel more tight if that makes sense. Going to try to maintain my carbs but focus on trying to get half of those carbs from fruits and vegetables this week.

stevesmi · Mar 4, 2024

nice job you earn a Sunday break

e2 · Mar 4, 2024

very nice dedication working out on the weekend

Approved Log My TRT Cruise and recovery log

man05

EF Logger

man05

EF Logger

man05

EF Logger

man05

EF Logger

the_alcatraz

Head Mod

SteveMobsterG

Moderator

man05

EF Logger

man05

EF Logger

stevesmi

Head Mod

e2

Elite Mentor

Similar threads