Approved Log My TRT Cruise and recovery log

[25homes]

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

great update here

 

[Noah Wixx]

Excellent work as always! Keep grinding

 

[man05]

Excellent work as always! Keep grinding

It’s not even a grind when your eating properly, heck the food I’m eating fuels me and tastes great.
I’ve learned a ton from Steve, lots of common sense things. Going to try to fast one day a week now and even on cycle.

 

[Noah Wixx]

It’s not even a grind when your eating properly, heck the food I’m eating fuels me and tastes great.
I’ve learned a ton from Steve, lots of common sense things. Going to try to fast one day a week now and even on cycle.

Steve is a fantastic gentleman that is for certain, I've had the pleasure of speaking with him on the podcast a few times now, I absolutely love getting invited on its so much fun.

Keep it up brother you got my full support!

 

[man05]

Here is the first half of my splits this week.

Week 3	Monday	Sets	Reps	Weight
3/25/2024​	Bench Press Wide grip	4	6,6,7,5	230
	Bench Press Incline	3	6,6,6	195
	JM Press barbell	3	10,10,8	55
	Barbell Bent Over row	2	10,8	195
	Cable Tricep pushdown with strap	3	10	50
	Chest Supported Row (dumbbell)	2	14,13	70lb each (140lb)
	Dumbell curl (altetrnating)	3	20	35
	Barbell Upright row	3	10	85
	Barbell Shrug	2	11,10	235
	Tuesday
	Walking weighted lunges with kettlebells	3	20	52lbs(26ea)
	Front Squat	3	8	100
	Barbell Squat (close stance with Lfiting shoes on)	3	6	275
	Barbell Hip Thrust `	4	10	205
	Barbell good morning(High bar)	3	10,10,9	95
	Barebell Calf raise	3	20,20,18	215
	Deadlift	3	5,5,3	290

Here are my meals from Monday and Tuesday, will update Wed - Friday Friday evening.

3/25/2024​	Protein	35​	35​	40​	20​	20​	40​	15​	25​		230​
	Fat	45​	4​	15​	35​	9​	15​	12​	8​		143​
	Carbs	45​	4​	40​	50​	29​	40​	28​	50​		286​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Post workout whey shake	Shredded chicken thighs, carrots and white rice	Brie, fruit and walnuts and two tangerines	Redcon MRE bar	Shredded chicken thighs, carrots and white rice	Glass of NF milk and banana with 10 - 12 almonds	Fruit smoothie; strawberry, banana, scoop of whey, water.
3/26/2024​	Protein	35​	25​	45​	20​	20​	35​	35​	20​		235​
	Fat	45​	4​	15​	35​	9​	15​	10​	8​		141​
	Carbs	45​	2​	55​	50​	29​	40​	55​	50​		326​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Post workout whey shake	Small amount of strip steak, 3/4 cup white rice, garbonzo bean and eggplant curry	Brie, fruit and walnuts and two tangerines	Redcon MRE bar	Shredded chicken thighs, carrots and white rice	Stuffed bell peppers with olives, rice, ground turkey, raisins, parmessan cheese nd stewed tomoatos	Fruit smoothie; strawberry, banana, scoop of whey, water.

So far I am enjoying 4 day a week program and not sure that I will go to a 5 day program unless that makes more sense which would allow me to focus on body part specific training. The extra rest makes a lot of difference to me.

Have a good one guys

 

[stevesmi]

you can always switch it up to five days and try that for a little bit and see if you like it better

 

[the_alcatraz]

Here is the first half of my splits this week.

Week 3	Monday	Sets	Reps	Weight
3/25/2024​	Bench Press Wide grip	4	6,6,7,5	230
	Bench Press Incline	3	6,6,6	195
	JM Press barbell	3	10,10,8	55
	Barbell Bent Over row	2	10,8	195
	Cable Tricep pushdown with strap	3	10	50
	Chest Supported Row (dumbbell)	2	14,13	70lb each (140lb)
	Dumbell curl (altetrnating)	3	20	35
	Barbell Upright row	3	10	85
	Barbell Shrug	2	11,10	235
	Tuesday
	Walking weighted lunges with kettlebells	3	20	52lbs(26ea)
	Front Squat	3	8	100
	Barbell Squat (close stance with Lfiting shoes on)	3	6	275
	Barbell Hip Thrust `	4	10	205
	Barbell good morning(High bar)	3	10,10,9	95
	Barebell Calf raise	3	20,20,18	215
	Deadlift	3	5,5,3	290

Here are my meals from Monday and Tuesday, will update Wed - Friday Friday evening.

3/25/2024​	Protein	35​	35​	40​	20​	20​	40​	15​	25​		230​
	Fat	45​	4​	15​	35​	9​	15​	12​	8​		143​
	Carbs	45​	4​	40​	50​	29​	40​	28​	50​		286​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Post workout whey shake	Shredded chicken thighs, carrots and white rice	Brie, fruit and walnuts and two tangerines	Redcon MRE bar	Shredded chicken thighs, carrots and white rice	Glass of NF milk and banana with 10 - 12 almonds	Fruit smoothie; strawberry, banana, scoop of whey, water.
3/26/2024​	Protein	35​	25​	45​	20​	20​	35​	35​	20​		235​
	Fat	45​	4​	15​	35​	9​	15​	10​	8​		141​
	Carbs	45​	2​	55​	50​	29​	40​	55​	50​		326​
		4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey	Post workout whey shake	Small amount of strip steak, 3/4 cup white rice, garbonzo bean and eggplant curry	Brie, fruit and walnuts and two tangerines	Redcon MRE bar	Shredded chicken thighs, carrots and white rice	Stuffed bell peppers with olives, rice, ground turkey, raisins, parmessan cheese nd stewed tomoatos	Fruit smoothie; strawberry, banana, scoop of whey, water.

So far I am enjoying 4 day a week program and not sure that I will go to a 5 day program unless that makes more sense which would allow me to focus on body part specific training. The extra rest makes a lot of difference to me.

Have a good one guys

@man05 4/d/week thats good but dont go to 5 days if you feel tired
maybe on day 5 do all cardio

 

[SteveMobsterG]

Too much for me - esp Monday. I'd rather see less done well then loads

 

[man05]

I have dropped the tricep cable push down with strap for 3 sets. The 5 day program I sort of have to name some extra in in order to hit everything.
I have written a five day program as well with a couple less exercises.

This is Monday less the tri strap push down:

man05 said:
Here is the first half of my splits this week.
man05 said:
Here is the first half of my splits this week.

Week 3	Monday	Sets	Reps	Weight
3/25/2024	Bench Press Wide grip	4	6,6,7,5	230
	Bench Press Incline	3	6,6,6	195
	JM Press barbell	3	10,10,8	55
	Barbell Bent Over row	2	10,8	195
	Chest Supported Row (dumbbell)	2	14,13	70lb each (140lb)
	Dumbell curl (altetrnating)	3	20	35
	Barbell Upright row	3	10	85
	Barbell Shrug	2	11,10	235

this is only 8 exercises and my set goal is 18-22 max. Thoughts?

 

[man05]

@man05 4/d/week thats good but dont go to 5 days if you feel tired
maybe on day 5 do all cardio

Not feeling tired, however this 4 day program I do feel that I have to jam extra sets to hit everything, I like weekends off to rest/ recover have some extra time. Wednesday is nice as well I can lift or do cardio. I’m trying to hit major muscles twice per week on the 4 day with first two days going heavy followed by higher reps the last two days for endurance and cardio haha.