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Arnold presses low weight so that I hit all three heads of the shoulder ?
Approved Log My TRT and Deca Cycle log
- Thread starter man05
- Start date
What is a good high rep exercise for back?
Back is tough but I am noticing gains, getting wider, stronger. I love this forum it’s fuel for the fire.
Can you suggest and alternate?
Still okay that I’m doing heavier incline bar work on my chest days? I’m using good form and controlling weight down slow not dropping it.
I also do all incline work at 30 degrees.
@man05 i dont know much alternative to inclines they the best for upper chest
I think I misunderstood the previous comment.
I did my incline sets today with good form, felt fine.
I notice that my incline bench is growing faster than flat bench is.
love the update
I personally don’t like the bar. Dumbells are a lot easier on my shoulders
Here is the first half of the weeks meals and weights.
Strength feels good and I continue to increase where I am able to and execute with good form.
The high rep sets are insane, todays seated bicep curls left my arms so incredibly swollen and sore, during the sets I had vascularity but after the sets my arms looked bloated and thick.
Currently I am still on 300Test and 200 Deca, the hard work seems to be paying off. I am pushing hard and will continue to do so, I am noticing though that after heavy chest I am still sort the next day, mostly my upper chest from incline. MY shoulders front and side deltoids are sore today as well, usually I am not sore the day after.
Egg white shakes are noticeably better and I don't have any abdominal bloat that I did on the heavy whey shakes I was on. I am now only supplementing with whey.
Thanks for all the help, hacks and ideas, its awesome to work with you guys and learn so much from all of you, very excited about what the future brings.
Thank you
mark
Here are the meals:
Weights:
Strength feels good and I continue to increase where I am able to and execute with good form.
The high rep sets are insane, todays seated bicep curls left my arms so incredibly swollen and sore, during the sets I had vascularity but after the sets my arms looked bloated and thick.
Currently I am still on 300Test and 200 Deca, the hard work seems to be paying off. I am pushing hard and will continue to do so, I am noticing though that after heavy chest I am still sort the next day, mostly my upper chest from incline. MY shoulders front and side deltoids are sore today as well, usually I am not sore the day after.
Egg white shakes are noticeably better and I don't have any abdominal bloat that I did on the heavy whey shakes I was on. I am now only supplementing with whey.
Thanks for all the help, hacks and ideas, its awesome to work with you guys and learn so much from all of you, very excited about what the future brings.
Thank you
mark
Here are the meals:
9/10/2023 | Protein | 70 | 67 | 70 | 65 | 65 | 40 | 40 | 417 | |
| Fat | 20 | 20 | 15 | 20 | 15 | 15 | 15 | 120 | ||
| Carbs | 15 | 0 | 15 | 45 | 0 | 20 | 15 | 110 | ||
| Liquid Egg white shake with almond butter and whole eggs 4500mg fish oil | 10oz ribeye | Fruit and protein shake; egg white and whey fresh fruit and water with almond butter | 9oz grilled chicken , diced avocados and yogurt cilantro sauce, 3 low carb high fiber tortillas | 12oz strip | yogurt | Liquid Egg white shake with almond butter and whole eggs | ||||
9/11/2023 | Protein | 70 | 70 | 70 | 67 | 70 | 60 | 30 | 437 | |
| Fat | 20 | 20 | 20 | 30 | 7 | 25 | 7 | 129 | ||
| Carbs | 15 | 15 | 15 | 0 | 15 | 13 | 15 | 88 | ||
| Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs 4500mg fish oil | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Post workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs | 10oz ribeye | Liquid Egg white shake with almond butter and whole eggs | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | Yogurt | ||||
9/12/2023 | Protein | 70 | 70 | 70 | 60 | 60 | 60 | 45 | 435 | |
| Fat | 20 | 20 | 20 | 25 | 14 | 25 | 7 | 131 | ||
| Carbs | 15 | 15 | 15 | 13 | 30 | 13 | 15 | 116 | ||
| Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs, 1/2 scoop whey for flavor. 4500mg fish oil | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | Post workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | 4 Oikos triple zero yogurts | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | Liquid Egg white(16oz of egg white) , with almond butter and whole eggs |
Weights:
9/11/2023 | Flat BB bench | 5x5 | 225lbs x5 | Still heavy for me | ||
| Incline BB bench | 5x8 | 185 | Able to increase this weekly for some reason. | |||
| Flat bench press high rep | 3x50 | 115(1), 95(2) | I just close my eyes and rep them out, brutal, triceps swollen huge and chest super tight. | |||
| Standing single arms side deltoid raise | 4x10 | 30lbs (15lbs ea) | ||||
| Chest supported deltoid raise | 3x10 | 40lbs (20lbs ea) | ||||
| Front deltoid raises standing | 3x10 | 30lbs (15lbs ea) | ||||
| Arnold press | 2x50 | 30lbs (15lbs each) | Second set had to move down to 10lbs after 30 reps, could barely put the dumbells down. | |||
9/12/2023 | Snatch Grip Deadlift - wide grip | 4x8 | 135lbs | |||
| Stiff Legged Deadlift | 4x8 | 185lbs | ||||
| Barebell pullover | 4x8 | 92lbs | ||||
| Dumbbell Rows - high rep | 3x50 | 45lbs | ||||
| Shrugs | 4*8 | 245lbs | ||||
| Tricep Kickbacks | 5x8 | 35 lbs each | ||||
| DB Hammer curl | 5x8 | 45lbs(1), 40lbs(2), 35lbs(2) | ||||
| DB Curls – Seated | 3x50 | 20lb each | Super swollen arms, insane how swollen they were. | |||
| Forearm Curls | 5x8 | 30lbs each |
@man05 egg protein is great keep at it
Keep working on the flat bench and it'll ease up
APPROVED LOG
egg protein is hard to find here
eggs are a true muscle building food
bro we grow eggs on ranch good fresh
I am going through - box of Costco egg whites in 2 days, going to start buying six box at a time.
Thank you , I will continue to push forward.
Do my sets and reps look okay?
My entire back is super sore as a result of changing my back routine. Is it best to change workouts every 6 weeks or so or better to stick with basic movements on split 1 then have alternate movements on split 2?
Thank you
killer update here
@man05 its normal you're leaning out and losing bodyfat while gaining mass
If it's working as is don't worry about how it looks.
On the back - don't change until, it stops working. At best just space the workouts more apart so as to allow for recovery/soreness
Yoga offer a variety of exercises and stretches that target the back muscles and improve flexibility.... You can use a barbell, dumbbells, or resistance bands.
Yoga is great
I am going to take a look into that, thank you.
Here is my midweek update with my last two meals today projected as I'll eat them later.
Back and Tris feeling better, I think the Back exercises I switched overworked these muscle groups, I should be 100% for tomorrow Pull exercises.
My flat bench I felt weak today, possibly my tris being so sore, not sure, but I was able to push out my reps for Incline Chest.
Here are my meals the past two days:
Weights felt pretty good today as well except flat bench, 185 felt heavier than 225 has. I was able to increase weight for shoulders a bit today and going for 8 reps. I am pushing for 275lb squat each day I try to push a little bit harder. My goal is to hit 3 sets of 50 @135lbs, I've seen the old Tom Platz videos doing, epic humor except Ill be the one falling on the floor.
Thank guys for all the help along the way, rock on.
Mark
Back and Tris feeling better, I think the Back exercises I switched overworked these muscle groups, I should be 100% for tomorrow Pull exercises.
My flat bench I felt weak today, possibly my tris being so sore, not sure, but I was able to push out my reps for Incline Chest.
Here are my meals the past two days:
9/13/2023 | Protein | 70 | 70 | 70 | 60 | 70 | 60 | 35 | 435 | |
| Fat | 20 | 20 | 20 | 25 | 20 | 14 | 10 | 129 | ||
| Carbs | 15 | 25 | 15 | 0 | 15 | 30 | 5 | 105 | ||
| Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs, 1/2 scoop whey for flavor. 4500mg fish oil | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | Post workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs | Grilled 10oz ribeye | Liquid Egg (16oz of egg white)shake with almond butter and whole eggs | 4 Oikos triple zero yogurts | Grilled Chicken and cilantro yogurt sauce. Boathouse brand is top notch! | ||||
9/14/2023 | Protein | 70 | 70 | 79 | 60 | 60 | 70 | 409 | ||
| Fat | 20 | 20 | 15 | 14 | 25 | 20 | 114 | |||
| Carbs | 15 | 25 | 0 | 30 | 13 | 15 | 98 | |||
| Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs, 1/2 scoop whey for flavor. 4500mg fish oil | Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | 15oz Strip steak | Yogurts | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | Liquid Egg (16oz of egg white)shake with almond butter and whole eggs |
Weights felt pretty good today as well except flat bench, 185 felt heavier than 225 has. I was able to increase weight for shoulders a bit today and going for 8 reps. I am pushing for 275lb squat each day I try to push a little bit harder. My goal is to hit 3 sets of 50 @135lbs, I've seen the old Tom Platz videos doing, epic humor except Ill be the one falling on the floor.
9/13/2023 | Squats | 5x8 | 255lbs | |
| Sumo Squat BB | 5x8 | 225lbs | ||
| Calf raise (straight, pro, sup) | 4x10 | 185lbs | ||
| Burnout Squats | 3x50 | 115lbs | ||
9/14/2023 | Flat BB bench | 5x5 | 185*3 | Chest feels really weak today, no strength, I think my tris are really worked over still as I pushed them really hard Tuesday |
| Incline DB bench | 5x8 | 185 | Incline felt good, was able to hit 8 reps on 4 sets but took maximum effort. | |
| Dips | 3x8 | Bodyweight | ||
| Flat bench press high rep | 3x50 | 120lbs | ||
| Leaning single arms side deltoid raise | 4x8 | 40lbs (20lbs ea) | ||
| Chest supported deltoid raise | 3x8 | 60lbs (30lbs ea) | Rear deltoids on fire | |
| Front deltoid raises standing | 4x8 | 40lbs (20lbs ea) | ||
| Arnold press | 2x50 | 30lbs (15lbs each) | - |
Thank guys for all the help along the way, rock on.
Mark
Dude you are crushing it and it makes me very happy watching you make progress.
@man05 strong day especially arnold press keep this up
Good to see squats
I used to lift more light weights now I enjoy heavy, when I do the 50rep finishers with light weight they are brutal, so yes I like to fail when I lift because I’m getting stronger. Do you have any specific suggestions or thoughts on areas I could/ should change?
I am thinking of throwing in 3x8 single leg split squat with the bar at 135lb to start after the set of sumos, what do you think about that?
bro sky's the limit for you on this. You are improving. I'm seeing the changes.
I suggest that you mix in some heavy and light workouts, Me personally, I have always trained light though, but that's just me.
I think as long as you're using proper form, that is the most important thing.
APPROVED LOG
Single leg? No. Start lighter and wait until you get used to it. Single leg squats involve a LOT more balance and muscles that do not get worked hard usually
I cycle my levels up and down through the year. No one should go balls out non stop
nice update here bro
Keep the updates rolling.
My weeks over, time for a rest day.
I have several questions on how my training should be on cycle, I continue to increase weight with excellent form and don't move until I can mange the weight well. As to training changes I have moved around some back exercises as I felt stale on the chest supported rows. I have added two exercises to legs. As to sets and reps I feel that 6-8 reps is good for me, however I am not sure that 5 sets is optimal, would 4 sets be a better range?
Also what do you guys think about splitting workouts, is that beneficial? Example: Chest first then 2 hour break for work then destroy shoulders? I normally get fried from Chest then grind the shoulders.
As to my volume : I have been reading 12-15 sets per body part lately. I will continue to incorporate a single high rep exercise with 50 reps doing 2-3 sets of those at the end. Vascularity of biceps is insane, during the high rep sessions I can literally see my arms turning red and so swollen they feel liek they are not there, I can barely rack dumbbells, I digress sorry.
Weights went well this week and I look forward to Chest flat BB press
Meals: This is getting easier for me to setup food, egg whites are in, whey protein is taking a back seat but I still take a small amount post workout. I feel noticeably better with egg white than straight Whey shakes.
Thanks for all the feedback, have a great weekend, next update Tuesday evening after my Pull session.
Appreciate all the help, I am nearly half way through the cycle and I feel like the deca is taking off big time now.
Thanks
Mark
I have several questions on how my training should be on cycle, I continue to increase weight with excellent form and don't move until I can mange the weight well. As to training changes I have moved around some back exercises as I felt stale on the chest supported rows. I have added two exercises to legs. As to sets and reps I feel that 6-8 reps is good for me, however I am not sure that 5 sets is optimal, would 4 sets be a better range?
Also what do you guys think about splitting workouts, is that beneficial? Example: Chest first then 2 hour break for work then destroy shoulders? I normally get fried from Chest then grind the shoulders.
As to my volume : I have been reading 12-15 sets per body part lately. I will continue to incorporate a single high rep exercise with 50 reps doing 2-3 sets of those at the end. Vascularity of biceps is insane, during the high rep sessions I can literally see my arms turning red and so swollen they feel liek they are not there, I can barely rack dumbbells, I digress sorry.
Weights went well this week and I look forward to Chest flat BB press
9/15/2023 | Snatch Grip Deadlift - wide grip | 4x8 | 145lbs | |
| Stiff Legged Deadlift | 4x8 | 205lbs | ||
| Barebell pullover | 4x8 | 88lbs | ||
| Shrugs | 4x8 | 245lbs | ||
| Dumbbell Rows - high rep | 3x50 | 45lbs | ||
| Tricep Kickbacks | 5x8 | 35 lbs each | ||
| Tricep dips - vertical body position | 5x8 | bodyweight + 25lbs | ||
| DB Hammer curl - half way | 5x8 | 35lbs | ||
| DB Curls – Seated | 3x50 | 20lb each | ||
| Forearm Curls | 5x8 | 30lbs each | ||
9/16/2023 | Squats | 5x8 | 235lbs | Hamstrings sorre from Fridays Dead lifts, body still adapting. |
| Sumo Squat BB | 5x8 | 225lbs | ||
| Calf raise (straight, pro, sup) | 4x10 | 185lbs | ||
| Burnout Squats | 3x50 | 115lbs |
Meals: This is getting easier for me to setup food, egg whites are in, whey protein is taking a back seat but I still take a small amount post workout. I feel noticeably better with egg white than straight Whey shakes.
9/15/2023 | Protein | 61 | 70 | 70 | 60 | 70 | 59 | 30 | 420 | |
| Fat | 49 | 20 | 20 | 25 | 15 | 10 | 7 | 146 | ||
| Carbs | 5 | 25 | 15 | 13 | 15 | 0 | 15 | 88 | ||
| 5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | Post workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs | 8oz filet | Yogurts | ||||
9/16/2023 | Protein | 70 | 61 | 70 | 60 | 60 | 59 | 70 | 450 | |
| Fat | 20 | 49 | 20 | 25 | 14 | 10 | 15 | 153 | ||
| Carbs | 25 | 5 | 15 | 13 | 30 | 0 | 15 | 103 | ||
| Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | 5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage | Post workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | yogurts; Oikos triple zeros | 8oz filet, cant beat the store mispricing then honoroing Angus meat, 2.3lbs Fielt for $14.99 | Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs |
Thanks for all the feedback, have a great weekend, next update Tuesday evening after my Pull session.
Appreciate all the help, I am nearly half way through the cycle and I feel like the deca is taking off big time now.
Thanks
Mark
Nice updates!!!
@man05 dont increase weight, keep the weight the same and stay on this for 2 more weeks, you need to keep that protein high and train 2 more weeks before adjustments
You are doing amazing man. Logs like this are super motivational for not only the person posting them but all the members who read them. They actually become a great resource down the road too if someone is interested in trying out your plan or something similar.
Thank you, one of the members said that the log will write itself and I’m seeing that daily. Hopefully this is helpful to others. I’m liking deca and the results so far. For me it’s learning to run my cycle properly and not reactively. Also members pointing out that if it’s working no more gear is necessary and I have been motivated to push myself as hard as I can each session. I wonder at times what 300 deca would be like instead of my 200 and I think back to my first cycle of 500mg test per week eating dbol knowing nothing, eating too much carb not enough protein and I was an estrogen elevated bloated mess. This log and all future logs I’m doing for myself and for anyone else who will benefit. I love this community, great folks here, tons of wisdom.
@man05 we are really happy to have you here and really a big transformation for you, you keeping lean and tight on this cycle and learning steroids high doses not all great. Smart moves we are waiting for more updates.
Here is my first update for the week.
I performed normal sets of chest yesterday, today though I reduced by one set. IS the optimal set range 3 or 4?
Looking back some days when I was pushing 5 sets heavy I felt weaker the next day on different body part. Is it advisable to reduce number of exercises to maintain the 4-5 rep range? Sometimes all the high reps with heavy weights leaves me feeling worn out but I am not sure what causes this as some weeks I can crush it. Thank you in advance for your responses.
Here are the weights:
Meals for the past few days, I entered in my last 3 meals in advance so I could make this update more timely.
Thank you guys for all the input and feedback.
Mark
I performed normal sets of chest yesterday, today though I reduced by one set. IS the optimal set range 3 or 4?
Looking back some days when I was pushing 5 sets heavy I felt weaker the next day on different body part. Is it advisable to reduce number of exercises to maintain the 4-5 rep range? Sometimes all the high reps with heavy weights leaves me feeling worn out but I am not sure what causes this as some weeks I can crush it. Thank you in advance for your responses.
Here are the weights:
9/17/2023 | Flat BB bench | 5x5 | 225 |
| Incline DB bench | 5x8 | 185 | |
| Dips | 3x8 | Bodyweight + 35lbs | |
| Flat bench press high rep | 3x50 | 125lbs | |
| Leaning single arms side deltoid raise | 4x8 | 40lbs (20lbs ea) | |
| Chest supported deltoid raise | 3x8 | 60lbs (30lbs ea) | |
| Front deltoid raises standing | 4x8 | 40lbs (20lbs ea) | |
| Arnold press | 2x50 | 30lbs (15lbs each) | |
9/18/2023 | Snatch Grip Deadlift - wide grip | 3x8 | 165lbs |
| Stiff Legged Deadlift | 3x8 | 215lbs | |
| Barbell pullover | 3x8 | 88lbs | |
| Shrugs | 3x8 | 255lbs | |
| Dumbbell Rows chest supported - high rep | 2x50 | 50lbs each | |
| 14 sets | |||
| Tricep Kickbacks | 3x8 | 35 lbs each | |
| Tricep dips - vertical body position | 3x8 | bodyweight | |
| DB Hammer curl - half way | 3x8 | 40lbs | |
| DB Curls – Standing | 3x50 | 20lb each | |
| Forearm Curls | 3x8 | 30lbs each | |
| 15 sets |
Meals for the past few days, I entered in my last 3 meals in advance so I could make this update more timely.
9/17/2023 | Protein | 70 | 65 | 40 | 60 | 60 | 24 | 70 | 389 | |
| Fat | 20 | 50 | 5 | 20 | 14 | 8 | 20 | 137 | ||
| Carbs | 25 | 10 | 15 | 15 | 30 | 10 | 25 | 130 | ||
| Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana, 4500Mg Omega 3 gel caps | 5 whole eggs scrambled with 1/2 cup, 6 oz ground beef, pinch of cheese= | On the go protein shake muscle milk, gross. | Double angus grilled burger, no bun with cheese and 7-8 small fries | yogurts; Oikos triple zeros | Grilled Chicken 5oz with avocado and cilantro yogurt sauce | Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | ||||
9/18/2023 | Protein | 70 | 70 | 70 | 50 | 60 | 50 | 40 | 410 | |
| Fat | 20 | 20 | 20 | 12 | 14 | 10 | 96 | |||
| Carbs | 25 | 25 | 5 | 8 | 30 | 93 | ||||
| Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana, 4500Mg Omega 3 gel caps | Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Scrambled eggs with cottage cheese and a little shredded cheese on top. | yogurts; Oikos triple zeros | Grilled chicken and yogurt sauce | Small egg white shake before bed, 15grams whey for flavor with one whole egg and 1Tbsp Almond butter. | ||||
9/19/2023 | Protein | 70 | 70 | 70 | 48 | 60 | 70 | 35 | 423 | |
| Fat | 15 | 20 | 15 | 35 | 14 | 15 | 10 | 124 | ||
| Carbs | 25 | 35 | 15 | 15 | 30 | 10 | 8 | 138 | ||
| Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana, 4500Mg Omega 3 gel caps | Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and whole banana | Post workout shake - Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Chicken and avocado | yogurts; Oikos triple zeros | Grilled top sirloin steakand greens | Liquid Egg white(8oz of egg white) shake with almond butter and whole eggs and pinch of whey for flavor |
Mark
@man05 strong update you're really training hard
In terms of volume I'd say 3. More so if you're doing other chest moves
bro i say go 5. hit it harder my motto
Feeling worn out is okay but it should not be a daily thing.
Hard training is going to cause you to feel depleted. It's normal.
APPROVED LOG
I get 8-10 each night
I work from home at a desk.
looks good I agree. Bro I would switch up the reps. few sets lower reps 5-8 rep range few sets 12-18 rep range let the muscles see both
A key to progress
Thank you for that and all the wisdom you and the others are sharing. Those burner sets kick your butt hard after a heavy session it’s borderline euphoric.
very nice job
Here is my mid-week update.
I was able to hit all my reps on flat bench but last few sets I was about 3" from the top of my chest on those, getting a huge stretch.
I feel like I have plateaued on incline bench for now and will work towards 8 reps over the next few weeks.
Third set of Arnolds was brutal 20, 10, 5,5,5,5 each with a short pause my rear deltoids and front deltoids hurt so bad after I lifted, pains gone now but I definitely can tell I worked out today.
Weights:
Food is getting easier, I prefer solids but drink lots of egg white shakes because its quick and easy and good for me. Adding in more vegetables as well this next update.
Meals:
Thanks for all the feedback and help along the journey.
Mark
I was able to hit all my reps on flat bench but last few sets I was about 3" from the top of my chest on those, getting a huge stretch.
I feel like I have plateaued on incline bench for now and will work towards 8 reps over the next few weeks.
Third set of Arnolds was brutal 20, 10, 5,5,5,5 each with a short pause my rear deltoids and front deltoids hurt so bad after I lifted, pains gone now but I definitely can tell I worked out today.
Weights:
9/19/2023 | Squats | 3x6 | 235lbs |
| Sumo Squat BB | 4x10 | 225lbs | |
| Split squats w/ Barbell | 4x8 | 95lbs | |
| Calf raise (straight, pro, sup) | 4x10 | 185lbs | |
| Burnout Squats | 2x50 | 115lbs | |
9/20/2023 | Flat BB bench | 5x5 | 225 |
| Incline DB bench | 4x6 | 185 | |
| Dips | 4x8 | Bodyweight + 35lbs | |
| Flat bench flyes | 3x50 | 40lbs(20lb each) | |
| Leaning single arms side deltoid raise | 3x10 | 40lbs (20lbs ea) | |
| Chest supported deltoid raise | 3x8 | 60lbs (30lbs ea) | |
| Front deltoid raises standing | 4x8 | 40lbs (20lbs ea) | |
| Arnold press | 3x50 | 30lbs (15lbs each) |
Food is getting easier, I prefer solids but drink lots of egg white shakes because its quick and easy and good for me. Adding in more vegetables as well this next update.
Meals:
9/20/2023 | Protein | 70 | 50 | 70 | 65 | 70 | 45 | 50 | 420 | |
| Fat | 15 | 7 | 20 | 10 | 20 | 20 | 20 | 112 | ||
| Carbs | 20 | 25 | 8 | 22 | 8 | 21 | 12 | 116 | ||
| Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana, 4500Mg Omega 3 gel caps | Whey shake and banana almond milk and water | Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 2 cans of whole tuna, mayo, mustard and a small piece of whole grain multi grain bread. | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | yogurts; Oikos triple zeros, 1/4 cup mixed nuts | Grilled chicken strips with fried chicken strips | ||||
9/21/2023 | Protein | 70 | 70 | 70 | 67 | 45 | 67 | 40 | 429 | |
| Fat | 15 | 20 | 20 | 25 | 10.5 | 25 | 10 | 125.5 | ||
| Carbs | 15 | 25 | 8 | 0 | 21 | 10 | 25 | 104 | ||
| Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana, 4500Mg Omega 3 gel caps | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and whole banana | Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 10oz ribeye | yogurts; Oikos triple zeros | 10oz ribeye, 2" piece of fresh bread | Grilled chicken and carrots |
Thanks for all the feedback and help along the journey.
Mark
@man05 you're doing well dont stop keep it up
Keep up the great work 
Explain what you mean by the 3-inches?
I was keeping the bar 3” from my chest, my chest was getting so tight it felt that if I barely touched my chest for a rep that I would lose power to drive up. I am stronger on the eccentric on nearly every exercise not sure why. Monday when I hit chest I had full range and not as tight. The lightweight flys made my chest super tight and hours later the tone changed from tight to puffy which always happens and by 24 hours it’s tight definition again.
APPROVED LOG
Nice consistency to your eating routine. But you may want to consider cycling out some things and bringing in some new foods as well.
