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@Mk11kh Numbers looks buddy......
Approved Log My TRT Trenbolone Anavar Dbol cycle Log
- Thread starter Mk11kh
- Start date
Buddy?
@Mk11kh welcome back bro we missed you
3 reps is 3 reps more than 0
stay PUSHING hard
what was your food like?
@Mk11kh welcome back bro we missed you
3 reps is 3 reps more than 0
stay PUSHING hard
what was your food like?
My lunch and dinner meals for the week.
Hummus:
Chickpeas
2 tbsp Almond butter
Lemon juice
Shittake mushrooms
Kale
Cumin
Salt/pepper
1 tbsp of olive oil
Paprika
Garlic
Pita chips
3/4 cup of chopped flank steak
Protein shake with blueberries and water
Will weigh myself tomorrow.
No need to test strength (want maybe lol) - work the muscle instead
food definitely looks amazing
bro make sure you add some more red meat
that's some good carbs and some good protein right there
I forgot to weigh myself this morning. I weighed myself after breakfast said I gained 1.5lbs in a week. So if it’s accurate I’m happy with that.
Took these pics today.
Below was me two weeks ago.
I don’t see a huge difference
@Mk11kh there is a difference for SURe bro
you are doing really well
MUCH leaner and more tight
you're making good progress! very nicely done
update your diet training please waiting
Definitely seeing progress
Finished leg day/quad focus:
Bb squats 215 +30
Goblet squats 80 +10
Cable kickbacks 70… left glute caught up to right glute kinda
Adductor machine 220
Smith machine calve raises 250 +20
Belt squats 140 +50
Front squats using v-squat machine 200 +20
Hip thrusts 270 +40? I think plus 40
Incline calves presses 360
Smith machine squats 180
Leg extensions 160
Abductor machine variation 180 +40
Seated calve press isolation ? The numbers on the machine aren’t visible so I had to feel out the weight
All were sets of 4 and 6 reps
Bb squats 215 +30
Goblet squats 80 +10
Cable kickbacks 70… left glute caught up to right glute kinda
Adductor machine 220
Smith machine calve raises 250 +20
Belt squats 140 +50
Front squats using v-squat machine 200 +20
Hip thrusts 270 +40? I think plus 40
Incline calves presses 360
Smith machine squats 180
Leg extensions 160
Abductor machine variation 180 +40
Seated calve press isolation ? The numbers on the machine aren’t visible so I had to feel out the weight
All were sets of 4 and 6 reps
@Mk11kh thats a good gain
hows your eating going? food pics?
you're doing 20 reps there? like front squat? not sure of the numbers
you say 4-6 reps? all?
i suggest you add 15-20 rep sets its a must
I do drop sets on my last two exercises. I wasn’t gaining good size on high rep while on TRT. All my exercises are 4 sets and 6 reps. The + next to the weight is how much I went up since last week. E.g. 215 +50lbs since last week.
Food is still clean. I’m thinking of making beans this week but chickpeas and lentils have the highest protein of legumes.
share some meal pics though @Mk11kh if you can
on the training, drop set into 15 reps on all exercises youll see a difference
Keep on point to keep the gains
bro you getting in good volume hitting it hard
keep the grind going your progress is excellent
looks like you had a hell of a leg day
So do a drop set on every last set for every exercise?
Pick one compound exercise. Too many you risk overtraining/ injury.
Lunch today. I ran out of pita chips so had bread instead. I also had a protein shake with water and an apple. Been mixing peas with my ground beef for extra protein.
Shoulder chest day
3 sets of 6 reps then 1 drop set of 15 reps
3x6 weight/ drop set weight
- Arnold press 40/25
- Standing behind the neck bb military press 75/55
- Chest fly machine 175/130
- Standing smith machine military press 50/20
- Behind the back shrugs smith machine 270/180
- Incline db flies 15/5
- Isolated leverage shoulder press. Keeping one arm up for tension 90/50
- Leverage shrugs 320/180
- Decline db flies 15/5
Love the training brother.
@Mk11kh no pick 2 you can really go down on
WOW! clean meal i want that , nicely done
and the shake snap a pic next time if you can
weights good and training is good want to see tomorrow
So just do drop sets on two exercises? Towards the end of my workout?@Mk11kh no pick 2 you can really go down on
WOW! clean meal i want that , nicely done
and the shake snap a pic next time if you can
weights good and training is good want to see tomorrow
My meal for today. Peas for extra protein.
Arms and forearms
Sets of 4 and 6 reps. Last two exercises I did drop sets of 15. On my way to the gym to do some cardio for the evening.
- Seated alternating rotating bicep curls 30lbs
- Bent over db tricep extensions 20lbs
- Ez bar forearm extension 60lbs reps of 8
- Ez bar forearm flexion 60lbs reps of 8
- Cable rope tricep push down 100lbs
- Incline bicep curl machine 85lbs
- Deviation forearm isolation using rope 33lbs reps of 8
- Reverse grip bicep curls cable 70lbs
- Overhead cables rope tricep extension 40lbs/20lbs
- Preacher cheeks 85lbs/55lbs
- Db forearm pronation 20lbs
@Mk11kh correct 2 sets in end
nice meals you finally doing it right bro
i like itlets see if we can cut the carbs a bit and up the protein
bro where is the red meat
make sure you stick to whole food ingredients as much as possible
keep up with the updates on the food
I could cut the carbs for dinner. I could cut out the pita chips and apple for dinner and replace it with two more scoops of protein. The legumes I’m having are really high in fiber do those count towards carbs?@Mk11kh correct 2 sets in end
nice meals you finally doing it right bro
lets see if we can cut the carbs a bit and up the protein
Better not read my forearm weights lol
Posterior leg day
- Deadlifts 265lbs up 20lbs 4x4
- Cable pull throughs 90lbs up 20lbs
- Kickback machine 115lbs up 30lbs
- Incline isolated calve presses 140lbs
- Bb good morning 135lbs up 20lbs
- SLDL using squat belt machine 160lbs up 20lbs
- Cable hip thrust machine 170lbs
- Seated calve press 280lbs
- Deficit deadlifts 205lbs up 20lbs/drop set 135lbs
- Isolated laying hamstring curls 40lbs/drop set 15lbs
- Standing calve raises machine 360lbs/drop set 180lbs
- Abductor leverage machine 160lbs/drop set 90lbs
@Mk11kh they count as fiber but you need WAY more fiber
psyllium husk is an ED MUST for bodybuilding
@Mk11kh well done on the deadlifts
but you should drop to 150lbs and do 15-20lbs reps on the deads to close
That’s a nice training day
@Mk11kh Awesome updates dude.......
Weekly update pic. I’ll weigh myself later this week. Just finished chest day:
Chest and triceps
- Bb bench press 145lbs
- Incline db bench press 45lbs
- Overhead db tricep extension 70lbs
- Close grip db bench press 50lbs
- Seated cable fly crossovers 30lbs
- Cable rope tricep push down 120lbs
- Wide chest leverage press 180lbs/dropset 140lbs
- Incline leverage chest press 90lbs/dropset
- Assisted dip 25lbs/dropset 45lbs
- Cable tricep push down 100lbs/dropset 70
@Mk11kh you're looking great! wow bigger and leaner, shoulders and arms much bigger
training is going well for you
10 moves is too much. Cut it to 3 for each
a nice job man the size is coming on
bro you leaning out I like that
that is a hardcore workout not for the faint of heart
So I re-did my meals to cut down carbs and increase protein. I’m getting 3400 cal and 246g of protein now.
This is my lunch:
Breakfast:
Protein whole wheat bagel
2 tbsps of truffle aioli
2 lean breakfast sausage
2 tbsp of almond butter
2 scoops of protein powder shake
Lunch:
Hummus made with almond butter instead of tahin.
Lean ground beef with peas (for extra protein)
Apple
1 whole wheat pita
2 scoops of protein powder shake
Dinner:
Hummus
Lean ground beef with peas
1 scoop of protein powder shake
This is my lunch:
Breakfast:
Protein whole wheat bagel
2 tbsps of truffle aioli
2 lean breakfast sausage
2 tbsp of almond butter
2 scoops of protein powder shake
Lunch:
Hummus made with almond butter instead of tahin.
Lean ground beef with peas (for extra protein)
Apple
1 whole wheat pita
2 scoops of protein powder shake
Dinner:
Hummus
Lean ground beef with peas
1 scoop of protein powder shake
Looking thick man. Great job.
That’s what I would do.
I’m taking that already. Forgot to list that. Is glutamine worth it?
I like glutamine after a workout most people think it’s a waste
I take 15 grams glutamine after every workout on empty stomach.
Weighed myself today. I’m 165.7. So I gained roughly 1 lb in a week.
Today’s workout
Back and biceps
Today’s workout
Back and biceps
- Bent over bb rows 185lbs up
- Vbar bb rows 250lbs up
- Bb bicep curls 70lbs
- Underhanded leverage row isolation 115lbs
- Leverage low row isolation 125lbs up
- Long head hammer curls 25lbs
- Neutral grip medium lat pull downs 175lbs/dropset 130lbs up
- Neutral grip wide lat pull downs 160lbs/dropset 115lbs
- Reverse stance cable bicep curls 110lbs/dropset 80lbs up
I just got back from the gym. I do abs and cardio in the evenings.
Bent over rows look good.
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