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Approved Log TRT Training and cycles log
- Thread starter Dogbreath
- Start date
The thing with the 4 sets is I start off with a bunch of reps and by the 4th set it's only 6-10 reps max. I used to only do 3 sets but then I thought. If I do one extra set on every exercise, if I put in the work. I will reap the rewards. It will pay off I'll get there that much faster. In the 1980's reading muscle and fitness magazine, it was all about three sets of ten reps. That was it, that's how I worked out for years.
Interesting
Today was Shoulders and Traps:
Got in there at 6:00 AM.
4 sets Seated military press with cable machine with straight bar attachment until failure.
4 sets cable side lateral raises until failure.
4 sets front lateral cable raises until failure.
4 sets seated reverse flys with cables crossed until failure.
Traps:
4 sets dumbbell shoulder shrugs with hands on sides until failure.
4 sets barbell shoulder shrugs hands in front close grip until failure.
My forearms and grip failed before my traps did. Always happens like that on the last set.
Most of the time I try and get 4 different exercises per muscle. And 4 sets per exercise. Even though the last set is usually just squeezing out a few reps. But I always just do two exercises for traps.
45 mins total. Done by 6:45 AM
Got in there at 6:00 AM.
4 sets Seated military press with cable machine with straight bar attachment until failure.
4 sets cable side lateral raises until failure.
4 sets front lateral cable raises until failure.
4 sets seated reverse flys with cables crossed until failure.
Traps:
4 sets dumbbell shoulder shrugs with hands on sides until failure.
4 sets barbell shoulder shrugs hands in front close grip until failure.
My forearms and grip failed before my traps did. Always happens like that on the last set.
Most of the time I try and get 4 different exercises per muscle. And 4 sets per exercise. Even though the last set is usually just squeezing out a few reps. But I always just do two exercises for traps.
45 mins total. Done by 6:45 AM
@Dogbreath you going until failure, damn you HARDCORE bro
non stop failurehow much weight you doing on military press?
careful so no injuries bro
Failure is just when I can't do the full rep. Get stuck half way up, then I stop. Rest a minute and do another set. The 4th set might only be 6 reps. Military presses are only @ 120 lbs.@Dogbreath you going until failure, damn you HARDCORE bro
how much weight you doing on military press?
careful so no injuries bro
120lbs thats huge military press, careful with injuries bro
No I just added it up it's only 70 lbs
ah 70lbs is fine but you still legit pushing this hard bro
oldschool VET to the max
Today was legs:
4 sets seated leg extensions until failure
4 sets leg curls until failure
4 sets standing calf raises until failure
Abs:
4 sets of 30 with weighted high pulley rope on knees.
30 mins total.
Eats:
6 eggs
8 chicken strips
Bean, steak & cheese burrito
2 Greek yogurts
1 Apple
1 Orange
2 50 gram protein shakes for (100 grams)
1 bowl of shredded chicken with some olive oil, lemon juice and seasonings.
Two cups of coffee
5 bottles of H20
4 sets seated leg extensions until failure
4 sets leg curls until failure
4 sets standing calf raises until failure
Abs:
4 sets of 30 with weighted high pulley rope on knees.
30 mins total.
Eats:
6 eggs
8 chicken strips
Bean, steak & cheese burrito
2 Greek yogurts
1 Apple
1 Orange
2 50 gram protein shakes for (100 grams)
1 bowl of shredded chicken with some olive oil, lemon juice and seasonings.
Two cups of coffee
5 bottles of H20
leg days is perfect, leg extensions and curls perfect @Dogbreath
food , thats high protein, and you killed with with protein shakes, but you drinking them pre/post training right?
I always have one within 15 minutes after workouts with a scoop of creatine thrown in. But today I had another one for a snack 4 hrs later. For some extra.leg days is perfect, leg extensions and curls perfect @Dogbreath
food , thats high protein, and you killed with with protein shakes, but you drinking them pre/post training right?
perfect thats the oldschool way bro
you adding milk to it?
On this little cycle and only eating, eggs, chicken, beef, Greek yogurt (Oikos triple zero) some fruit, nuts, avocados. Protein powder, beans, cheese. No breads, cereal, pastries, donuts, candy sugar or added sugars. Have to keep the A1C down. And want to get more lean. I'm eating enough to stay satiated, high protein intake. But not too much food. Just enough, want the body to chew on fat stores subcutaneous, and visceral. Plus the Tirzepatide, Ipamorelin and Masteron will help with that. This cycle will be more of a definer , cutter, hardener type cycle for sure. Might Jack up the test by to 300 mg.
No just bottled water for about a year now. I used to use milk though.perfect thats the oldschool way bro
Almond milk would work as well if you're ok with almonds, good mix for shakes bro
but up to you how you like the taste
Yeah I can go for almond milk broski. It just costs more than water. But it would definitely make my shakes better tasting.Almond milk would work as well if you're ok with almonds, good mix for shakes bro
Eggs are the shit. I can scramble up 6 real quick with some butter, salt and pepper and slam them down in a few minutes. Or fry some up in a little olive oil. Too good. I eat @ 3 dozen a week. My cholesterol is good.
nice early morning workout
get it done and be good to go rest of the day
get it done and be good to go rest of the day
bro this looks really good
heavy duty workout but I like to push it an hour and a half
heavy duty workout but I like to push it an hour and a half
looking forward to seeing your leg workout next
hopefully this week you have a kick-ass training
hopefully this week you have a kick-ass training
Good solid workout
Love almond milk in my shakes, hardcore taste increase bro
Eggs my #1 protein with steak.
Eggs and steak = meal of champions
Awesome training
Today was Chest & Back 7:00 AM
4 sets Incline cable press with straight bar until failure.
4 Sets incline cable flys until failure
4 sets seated palms in cable flys towards ceiling for upper chest until failure.
4 sets flat bench free weights until failure.
Back:
4 sets of pull ups palms out until failure
4 sets seated rows until failure.
4 sets of standing straight arm lat pushdowns until failure.
55 minutes total
4 sets Incline cable press with straight bar until failure.
4 Sets incline cable flys until failure
4 sets seated palms in cable flys towards ceiling for upper chest until failure.
4 sets flat bench free weights until failure.
Back:
4 sets of pull ups palms out until failure
4 sets seated rows until failure.
4 sets of standing straight arm lat pushdowns until failure.
55 minutes total
chest back at 7am is perfect timing, fasted right?
any incline bench time? or you had to go bro
The first 8 sets were incline bro.chest back at 7am is perfect timing, fasted right?
any incline bench time? or you had to go bro
Yeah fasted then a 50 gram protein shake with 5 grams of creatine thrown in . My usual.
Your looking fat free brother. I will be there one day.chest back at 7am is perfect timing, fasted right?
any incline bench time? or you had to go bro
Loving the meals. Mostly real food besides a couple shakes here and there.
fasted is perfect bro
slam it
you're looking great yourself iron brother
EF family big love and support for you, you're getting shredded 1 day at a time
Today's eats:
6 scrambled eggs.
2 50 gram protein shakes
1 apple
1 Orange
1 plate of Chinese pepper steak
1 Oikos Greek yogurt
1 bowl of shredded chicken breast with olive oil, lemon juice and seasonings.
Noticing my appetite is less and I'm getting full faster. I can go longer without food.
Since starting the Tirzepatide. It's been three weeks now. It will definitely make cutting and dropping fat easier. I was reading it cuts appetite, stops sugar cravings and actually causes fat mobilization. It's actually medication for diabetics to lower blood sugar levels. The fat, weight loss and the other things I mentioned, are all side effects. Another thing is it's a medication that they prescribe under two names. Zepbound for weight loss and mounjaro for diabetes. I buy under the chemical name Tirzepatide.
6 scrambled eggs.
2 50 gram protein shakes
1 apple
1 Orange
1 plate of Chinese pepper steak
1 Oikos Greek yogurt
1 bowl of shredded chicken breast with olive oil, lemon juice and seasonings.
Noticing my appetite is less and I'm getting full faster. I can go longer without food.
Since starting the Tirzepatide. It's been three weeks now. It will definitely make cutting and dropping fat easier. I was reading it cuts appetite, stops sugar cravings and actually causes fat mobilization. It's actually medication for diabetics to lower blood sugar levels. The fat, weight loss and the other things I mentioned, are all side effects. Another thing is it's a medication that they prescribe under two names. Zepbound for weight loss and mounjaro for diabetes. I buy under the chemical name Tirzepatide.
That’s a great leg day. Bet they were pumped
IM FOR sure
I like this
Arms today:
4 sets single arm cable hammer curls with rope until failure each arm.
4 sets straight bar curls until failure
4 sets preacher curl until failure.
4 sets triceps pushdowns until failure
4 sets single arm behind the head towards ceiling extensions with single rope handle until failure each arm.
4 sets palms up reverse grip single arm triceps extensions each arm until failure.
35 minutes
Eats:
6 eggs
2 protein shakes 50 g each. 1 after workout and one later for a snack
7 spicy hormone and antibiotic free chicken breast strips.
3 hamburger patties with a slice of cheese on each.
1 Apple
1 Orange
1 Oikos triple zero yogurt
12 shrimp with cocktail sauce and lemon.
2 cups coffee
5 bottles of water.
4 sets single arm cable hammer curls with rope until failure each arm.
4 sets straight bar curls until failure
4 sets preacher curl until failure.
4 sets triceps pushdowns until failure
4 sets single arm behind the head towards ceiling extensions with single rope handle until failure each arm.
4 sets palms up reverse grip single arm triceps extensions each arm until failure.
35 minutes
Eats:
6 eggs
2 protein shakes 50 g each. 1 after workout and one later for a snack
7 spicy hormone and antibiotic free chicken breast strips.
3 hamburger patties with a slice of cheese on each.
1 Apple
1 Orange
1 Oikos triple zero yogurt
12 shrimp with cocktail sauce and lemon.
2 cups coffee
5 bottles of water.
@Dogbreath i like your food today, eggs chicken with some shrimp clean protein, you alright adding some avocado?
Yeah I eat avo a couple of times a week, I just forget to log it l. It's usually diced up in a bowl with some oil and vinegar and some salt and pepper.@Dogbreath i like your food today, eggs chicken with some shrimp clean protein, you alright adding some avocado?
Good arm workout
bro I like to hit it nice and early as well
55 minutes perfect
55 minutes perfect
nice job going to failure
build up good conditioning doing it like that
build up good conditioning doing it like that
make sure you're working on Mobility exercise is post-workout
keep the stretch going as well
keep the stretch going as well
Today was shoulders and Traps:
7:30 AM
4 sets seated dumbbell press until failure
4 sets cable cables crossed reverse flys until failure.
4 sets side lateral raises with dumbbells until
failure.
4 sets front lateral raises until failure with dumbbells.
Traps:
4 sets shrugs with Olympic bar front grip @ 245 until failure
4 sets cable shrugs with individual grips with 85 lbs on each side until failure.
Abs: 4 sets of 30 weighted high pulley crunches with triceps rope on knees
7:30 AM
4 sets seated dumbbell press until failure
4 sets cable cables crossed reverse flys until failure.
4 sets side lateral raises with dumbbells until
failure.
4 sets front lateral raises until failure with dumbbells.
Traps:
4 sets shrugs with Olympic bar front grip @ 245 until failure
4 sets cable shrugs with individual grips with 85 lbs on each side until failure.
Abs: 4 sets of 30 weighted high pulley crunches with triceps rope on knees
Bro, I'm Italian I have olive oil in my veins!!!
Today's Eats will be:
Protein shake #1
6 eggs
Asparagus with some butter salt and pepper.
6 spicy chicken breast strips hormone and antibiotic free.
1 apple
1 Orange
Protein shake #2
1 Oikos Greek yogurt triple zero
Three shredded beef tacos with cheese and salsa on corn tortillas.
1 bowl of baked shredded chicken breast with some low calorie Italian vinaigrette salad dressing as sauce. Salt and pepper.
2 cups of coffee
2 cups of jasmine Chinese tea
4 bottles of water
Protein shake #1
6 eggs
Asparagus with some butter salt and pepper.
6 spicy chicken breast strips hormone and antibiotic free.
1 apple
1 Orange
Protein shake #2
1 Oikos Greek yogurt triple zero
Three shredded beef tacos with cheese and salsa on corn tortillas.
1 bowl of baked shredded chicken breast with some low calorie Italian vinaigrette salad dressing as sauce. Salt and pepper.
2 cups of coffee
2 cups of jasmine Chinese tea
4 bottles of water
Yeah I never have had any issues with protein powders. Even when I was younger and was buying all of that crap protein with all of the fillers, chemicals and Maltodextrin. With 45 ingredients in it. Now I get clean protein without the fillers, Maltodextrin free. 4 ingredients. But It suck, because it cost so damn much.
Food is sounding fire!
I like avocado 2/day thats my fat goto bro
I was using honey instead of maltodextrin or dextrose bro not sure if you want to but check
I like this food, but not sure your budget if you can swap the orange for blueberries thats higher fiber and digestability bro
beef tacos love those i drink a protein shake after lol
Solid meals right here!
Turkey day and Leg day:
4 sets leg curls until failure
4 sets leg extensions until failure
4 sets light squats not until failure
4 sets seated calf raises until failure
4 sets standing calf raises until failure
Eat:
Turkey breast ( a lot )
Some cranberry sauce
Mashed potatoes & gravy ( A little)
Green bean casserole
Sweet potato pie 1 slice
2 protein shakes
Ham
Happy Thanksgiving bros.
4 sets leg curls until failure
4 sets leg extensions until failure
4 sets light squats not until failure
4 sets seated calf raises until failure
4 sets standing calf raises until failure
Eat:
Turkey breast ( a lot )
Some cranberry sauce
Mashed potatoes & gravy ( A little)
Green bean casserole
Sweet potato pie 1 slice
2 protein shakes
Ham
Happy Thanksgiving bros.
Nice arm training.
happy thanksgiving bro
happy wishes from the EF familybig FOOD day, this is the perfect day for legs lol I did legs too @Dogbreath all squats and lunges
Today was Chest and Back day:
6:00 AM
4 sets seated upright cable flys until failure.
4 sets incline dumbbell presses until failure.
4 sets flat bench until failure
4 sets standing high pulley cable flys until failure.
Back:
4 sets palms forward pullups until failure.
4 sets standing straight arm lat pushdowns until failure.
45 mins total
Eats for today will be more carbs than usual.
Breakfast:
Protein shake ( after workout)
6 eggs
2 cups of coffee ( Before workout)
Lunch:
18 oz turkey breast
A mixture of sauteed peas, mushrooms and onions.
1 cup of mashed potatoes
2 cups Broccoli with butter salt and pepper
Snack:
1 Oikos Greek yogurt triple zero.
protein shake #2
Dinner:
Chicken spicy breast strips (8)
A bowl of sweet corn
A small slice of sweet potato pie.
6:00 AM
4 sets seated upright cable flys until failure.
4 sets incline dumbbell presses until failure.
4 sets flat bench until failure
4 sets standing high pulley cable flys until failure.
Back:
4 sets palms forward pullups until failure.
4 sets standing straight arm lat pushdowns until failure.
45 mins total
Eats for today will be more carbs than usual.
Breakfast:
Protein shake ( after workout)
6 eggs
2 cups of coffee ( Before workout)
Lunch:
18 oz turkey breast
A mixture of sauteed peas, mushrooms and onions.
1 cup of mashed potatoes
2 cups Broccoli with butter salt and pepper
Snack:
1 Oikos Greek yogurt triple zero.
protein shake #2
Dinner:
Chicken spicy breast strips (8)
A bowl of sweet corn
A small slice of sweet potato pie.
@Dogbreath love me some eggs!
@Dogbreath damn!!! you got some legit volume all to failure? you not getting too sore?
and FOOD this is post thanksgiving right?
i killed it on thanksgiving
you eat pie?
Oh your making me feel guilty. Someone left a sweet potato pie on my counter. So I had to taste it. I've been on this sugar free kick for a long time. I hope there isn't too much in a slice of sweet potato pie.@Dogbreath damn!!! you got some legit volume all to failure? you not getting too sore?
and FOOD this is post thanksgiving right?
i killed it on thanksgiving
you eat pie?
sweet potato pie i didnt try it lol
you should eat it , 1 refeed is perfect on thanksgiving bro
kill it bro
i just ate 5 pieces of pie lol
you will be okay after having a piece of the pie
it just depends how they cooked it
it just depends how they cooked it
No not really, it's weird sometimes I'll get@Dogbreath damn!!! you got some legit volume all to failure? you not getting too sore?
and FOOD this is post thanksgiving right?
i killed it on thanksgiving
you eat pie?
(DOMS) delayed onset muscle soreness. But not every often. I will have a little soreness the day after a brutal heavy session. But most of the time I'm not very sore.
No mucking about with a 45 minutes workout
I like to get in & get it done. If I don't rest much in-between sets and exercises. It's like Cardio for me. It gets the heart pumping and lungs breathing and some sweat dripping.
Killer
Today was arms day:
4 sets heavy triceps pushdowns until failure last set was only 6 reps.
4 sets behind the head with rope, extensions towards ceiling until failure.
4 sets single rope grip cable pushdowns each arm until failure.
4 sets single grip handle cable reverse triceps extensions until failure.
4 sets alternating seated dumbbell curls until failure.
4 sets standing hammer curls with triceps rope until failure
4 sets preacher curls with EZ curl bar until failure.
Eats:
2 cups coffee
6 eggs
protein shake #1
Chicken breast strips (6)
9 mini varab cakes
14 medium shrimp with cocktail sauce and lemon
Protein shake #2
Baked chicken breast shredded in bowl with butter and lemon salt and pepper.
Oikos Greek yogurt (000)
Apple
1 cup Black berries
1 strawberry banana smoothie.
4 sets heavy triceps pushdowns until failure last set was only 6 reps.
4 sets behind the head with rope, extensions towards ceiling until failure.
4 sets single rope grip cable pushdowns each arm until failure.
4 sets single grip handle cable reverse triceps extensions until failure.
4 sets alternating seated dumbbell curls until failure.
4 sets standing hammer curls with triceps rope until failure
4 sets preacher curls with EZ curl bar until failure.
Eats:
2 cups coffee
6 eggs
protein shake #1
Chicken breast strips (6)
9 mini varab cakes
14 medium shrimp with cocktail sauce and lemon
Protein shake #2
Baked chicken breast shredded in bowl with butter and lemon salt and pepper.
Oikos Greek yogurt (000)
Apple
1 cup Black berries
1 strawberry banana smoothie.
