Approved Log My TRT Cruise and recovery log

[man05]

I would fluctuate and do a heavy day and then a light day after it with your splits

You mean alternating those splits so M/T heavy then Th/F lighter weights more reps. Would that weight then be .20-.30 reduction in the weight that was used during a heavy set?

 

[the_alcatraz]

What sort of reduction in weight on those light days with higher reps? 225 bench heavy let’s say and 180 higher reps say 3-4 sets of 18-20? Would .20 be a good percentage range in reduction or are you saying further reduction then more high rep sets?

Thank you

@man05 I would say 180 for 20 reps 4 sets but with 225 go lower reps
go up and down on volume

 

[25homes]

great work bro

 

[ballin2504]

@man05 I would say 180 for 20 reps 4 sets but with 225 go lower reps
go up and down on volume

I agree!!!

 

[MasonicBodybuilder]

very good sign that you are getting Hunger post-workout it means your body is very healthy inside

100% Much different than the guys slamming a protein shake before training, taking an intra-workout drink, slamming another shake after training......and then wondering why they feel like they are going to puke.

 

[Tiger Salman Khan]

Nice progress bro....

 

[man05]

Saturday night update, guess I ahve more free time not lifting.

Meals

3/21/2024​	Protein	35​	30​	35​	30​	20​	20​	30​	30​		230​
	Fat	45​	5​	7​	8​	36​	9​	7​	0​		117​
	Carbs	45​	45​	8​	35​	38​	29​	12​	30​		242​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Protein shake on the go.	Almond milk protein shake with some whey - post workout	Shredded chicken thighs and rice with carrots	2oz brie and handful walnuts, two tangerines	Redcon MRE bar	Fried chicken patty	Protein shake feeling kinda hungry
3/22/2024​	Protein	35​	36​	40​	20​	40​	15​	30​	35​		251​
	Fat	45​	2​	15​	9​	15​	24​	10​	8​		128​
	Carbs	45​	5​	40​	29​	40​	44​	25​	45​		273​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Post workout shake	Shredded chicken thighs, carrots and white rice	Redcon MRE bar	Shredded chicken thighs, carrots and white rice	3 cups spinach with vinaigrette, walnuts, tangerines and feta	Yogurt and 1/4 raw oats with walnuts	Fruit smoothie; strawberry, banana, scoop of whey, almond milk and water, 1/2 cup NF milk
3/23/2024​	Protein	35​	40​	20​	30​	10​	30​	30​	35​		230​
	Fat	45​	15​	35​	6​	24​	10​	8​	8​		151​
	Carbs	45​	40​	50​	30​	44​	25​	24​	45​		303​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Shredded chicken thighs, carrots and white rice	Brie, fruit and walnuts and some grain crackers	Grass fed milk protein milk and fruit and nuts.	3 cups spinach with vinaigrette, walnuts, tangerines and feta	Yogurt and 1/4 raw oats with walnuts	Stuffed bell peppers, ground turkey, olives, raising, spices, rice, parm cheese	Fruit smoothie; strawberry, banana, scoop of whey, 1 cup NF milk and water

Weights:

Thursday
Bench press (cambered bar)	3	8,7,6	200
Dumbbell Skullcrusher	3		40
Hammer Curl	3	10	40
Hammer Curl(drop set)	3	20,16,20	30
Palms in Bicep pull down (cable)	3	10,8,8	130
Dumbell upright row	3	8	40
Meadows Row	3	8	100
Close Grip Landmine Row	3	8	130
Lat Pull Down Wide grip (cable)	2	10	115
Friday
Walking weighted lunges with kettlebells	3	16	52
Front Squat	3	10	100
Barbell good morning(High bar)	2	8	100
Barbell Squat (cambered bar)	4	8,8,8,7	260
Barbell Calf Raises	3	25,30,30	205
Barbell Hip Thrust `	3	10	205
Stiff Legged Deadlift	2	6,4	285

Next week I will drop some weight and go for more reps on the last two days of the week, first 2 I'm staying 7-8 reps 3 sets.
Goals is to stay 18-22 sets per day. I am having to look at what exercises I really need as Primary and then do less of the secondary movements.
So far 4 days is really easy, not sure if 4 or 5 days per week is best when on cycle. Next Cycle will be TBOL, Test and EQ for 12 or so weeks. a few more weeks, blood tests then hopefully if all looks well then I shall procced, if not I will continue to cruise along.

Have a great night guys


mark

 

[man05]

As to the cambered bench press, that bar makes weight feel extra heavy, planning to drop down to 170 or so and push hard for 20. The bar ads 4" extra depth so you really get stretched wide pressing, I like it.

 

[stevesmi]

nice man keep it fun and keep it exciting you don't want to get bored

 

[the_alcatraz]

Saturday night update, guess I ahve more free time not lifting.

Meals

3/21/2024​	Protein	35​	30​	35​	30​	20​	20​	30​	30​		230​
	Fat	45​	5​	7​	8​	36​	9​	7​	0​		117​
	Carbs	45​	45​	8​	35​	38​	29​	12​	30​		242​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Protein shake on the go.	Almond milk protein shake with some whey - post workout	Shredded chicken thighs and rice with carrots	2oz brie and handful walnuts, two tangerines	Redcon MRE bar	Fried chicken patty	Protein shake feeling kinda hungry
3/22/2024​	Protein	35​	36​	40​	20​	40​	15​	30​	35​		251​
	Fat	45​	2​	15​	9​	15​	24​	10​	8​		128​
	Carbs	45​	5​	40​	29​	40​	44​	25​	45​		273​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Post workout shake	Shredded chicken thighs, carrots and white rice	Redcon MRE bar	Shredded chicken thighs, carrots and white rice	3 cups spinach with vinaigrette, walnuts, tangerines and feta	Yogurt and 1/4 raw oats with walnuts	Fruit smoothie; strawberry, banana, scoop of whey, almond milk and water, 1/2 cup NF milk
3/23/2024​	Protein	35​	40​	20​	30​	10​	30​	30​	35​		230​
	Fat	45​	15​	35​	6​	24​	10​	8​	8​		151​
	Carbs	45​	40​	50​	30​	44​	25​	24​	45​		303​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Shredded chicken thighs, carrots and white rice	Brie, fruit and walnuts and some grain crackers	Grass fed milk protein milk and fruit and nuts.	3 cups spinach with vinaigrette, walnuts, tangerines and feta	Yogurt and 1/4 raw oats with walnuts	Stuffed bell peppers, ground turkey, olives, raising, spices, rice, parm cheese	Fruit smoothie; strawberry, banana, scoop of whey, 1 cup NF milk and water

Weights:

Thursday
Bench press (cambered bar)	3	8,7,6	200
Dumbbell Skullcrusher	3		40
Hammer Curl	3	10	40
Hammer Curl(drop set)	3	20,16,20	30
Palms in Bicep pull down (cable)	3	10,8,8	130
Dumbell upright row	3	8	40
Meadows Row	3	8	100
Close Grip Landmine Row	3	8	130
Lat Pull Down Wide grip (cable)	2	10	115
Friday
Walking weighted lunges with kettlebells	3	16	52
Front Squat	3	10	100
Barbell good morning(High bar)	2	8	100
Barbell Squat (cambered bar)	4	8,8,8,7	260
Barbell Calf Raises	3	25,30,30	205
Barbell Hip Thrust `	3	10	205
Stiff Legged Deadlift	2	6,4	285

Next week I will drop some weight and go for more reps on the last two days of the week, first 2 I'm staying 7-8 reps 3 sets.
Goals is to stay 18-22 sets per day. I am having to look at what exercises I really need as Primary and then do less of the secondary movements.
So far 4 days is really easy, not sure if 4 or 5 days per week is best when on cycle. Next Cycle will be TBOL, Test and EQ for 12 or so weeks. a few more weeks, blood tests then hopefully if all looks well then I shall procced, if not I will continue to cruise along.

Have a great night guys


mark

@man05 a few more reps is good and you have higher carbs should be easy for you now

4 days on and take 2 days off to see
next cycle when you plan this? i think you can start April

thanks for the share waiting for more updates