Approved Log My TRT and Deca Cycle log

ceo · Oct 18, 2023

bros sweet. i got my trt high too

man05 · Oct 18, 2023

I work with Dr Curt, former body builder, MD and phD in endocrinology.

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man05 · Oct 18, 2023

Ulter said:
what happened to your testicles? Did you have an accident or something?

Composite air tank exploded with over 70k psi, the over pressure crushed one of my testicles for the most part. I urinated blood for several days, had I been within 10 more feet I was told my brain would have hemorrhaged, I’m lucky.

As to the TRT, I started in April with a local provider doing subdermal daily shots in the abdominal region, the weekly total was the generic 200mg per week protocol. After 4 months on my test levels increased some but not much, I asked a local ibbf guy about this and he said to co tact Dr Curt. The ibbf guy does way more than trt he’s a monster and in his late 40’s. I definitely am in it for the long run but not looking to abuse any substance, that’s why I joined this forum to learn grow and develop safely. Any questions that worry me I can ask the doc generally. Dr Curt suggested I give deca a go with my test and I’ve been really happy with the results so far. Seems kind of hard to say one person should be on x and another in y when so often I read that many men are placed on 120-200mg per week. Once I get my blood results back in a month or so I will have more information to go on.

man05 · Oct 18, 2023

chesty said:
Flap steak sounds really good

Add steak run and grill 4 minutes each side on high heat, it’s killer!

MUSTANG_18 · Oct 19, 2023

man05 said:
Composite air tank exploded with over 70k psi, the over pressure crushed one of my testicles for the most part. I urinated blood for several days, had I been within 10 more feet I was told my brain would have hemorrhaged, I’m lucky.

As to the TRT, I started in April with a local provider doing subdermal daily shots in the abdominal region, the weekly total was the generic 200mg per week protocol. After 4 months on my test levels increased some but not much, I asked a local ibbf guy about this and he said to co tact Dr Curt. The ibbf guy does way more than trt he’s a monster and in his late 40’s. I definitely am in it for the long run but not looking to abuse any substance, that’s why I joined this forum to learn grow and develop safely. Any questions that worry me I can ask the doc generally. Dr Curt suggested I give deca a go with my test and I’ve been really happy with the results so far. Seems kind of hard to say one person should be on x and another in y when so often I read that many men are placed on 120-200mg per week. Once I get my blood results back in a month or so I will have more information to go on.

@man05 well thats a nuts story you alright with your balls?

man05 · Oct 19, 2023

MUSTANG_18 said:
@man05 well thats a nuts story you alright with your balls?

Haha, yeah we were able to still have two daughters with a destroyed teste.

25homes · Oct 19, 2023

man05 said:
Here's the first of this weeks update, tried a new cut of meat call flap steak, it connects to the flank steak, its a juicier, more fat and a really tender chew to it, great with a dry rub grilled.

Here are my meals:

10/15/2023
Protein
70
70
65
70
70
35
40
420
Fat
15
15
25
15
32
15
15
132
Carbs
10
22
40
10
20
12
18
132
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Pre-Workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and banana Breakfast burrito with extra eggs, cheese and turkey sausage, sour cream and salsa. Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8 oz grilled chicken breast salad Oikos Pro yogurt with 1/4 Cup walnuts Fruit smoothie with whey and egg whites and almond butter
10/16/2023
Protein
70
61
70
70
35
46
70
422
Fat
15
10
15
32
15
15
15
117
Carbs
10
25
10
20
12
32
12
121
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs pre workout Ground turkey and half cup of sweet potato Post workout Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8 oz grilled chicken breast salad Oikos Pro yogurt with 1/4 Cup walnuts 6oz Chicken, wrap in tortilla with yogurt sauce. Egg white shake, small bit of whey for flavor, yogurt, almond butter and almond milk
10/17/2023
Protein
70
61
70
63
35
45
70
414
Fat
15
10
15
25
15
18
15
113
Carbs
10
25
10
0
12
32
28
117
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs pre workout Ground turkey and half cup of sweet potato with tbsp butter and bbq sauce on turkey Post workout Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8oz's of beef flap steak Oikos Pro yogurt with 1/4 Cup walnuts 6oz beef flap steak grilled, one flour tortilla Egg white shake, small bit of whey for flavor, yogurt, almond butter and almond milk, strawberries

The past two days of weights, currently on week 2 of a .07 increase, will go for another increase in a week, trying to finish strong.
Should i plan to bump up deltoids weights or leave alone?

10/16/2023
Flat BB bench 3x5 240
Incline DB bench 3x6 190
Dips 3x8 Bodyweight + 45lbs
Flat bench press Burnout 1x50 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 1x50 30lbs (20lbs each)
10/17/2023
Snatch Grip Deadlift - wide grip 3x8 165lbs
Stiff Legged Deadlift 3x8 200lbs
V-Taper row 3x9 65lbs
DB pullover 3x8 70lbs
Shrugs 3x8 275lbs
Reverse flys 3x8 40 (20lbs each)
Dumbbell Rows - high rep off bench 1x50 55lbs
Tricep Kickbacks 3x8 35lbs each
Tricep dips - vertical body position 3x8 bodyweight +25lbs
DB Hammer curl - sideways 3x8 40lbs
Forearm Curls 3x8 35lbs each
DB Curls – Standing 2x50 20lb each

I have some questions about cutting like diet, weights and staying solely on TRT of 260MG test c or adding in anavar or another product like Euro Gold cutting mix. Once I stop Deca I just drop straight down to 260mg test and is that it, from what I can tell that should be enough test to help me maintain if I do my part with diet and weights, I dont think I will be able to maintain the heavy weights I am working with currently and I dont think my joints will feel as nice as they currently do. I want to point out that the past 4 weeks of doing burnout sets has begun to give me some abdominal definition so i am now adding in some ab work, nothing crazy and I am starting to get cut on my arms, I look totally different which is amazing given the hard work and diet that is required to achieve these result of course the deca helps me but the discipline I am finding is where the treasure is at. I digress, would my questions bet be posted on this thread or another thread for specifics? You guys have definitely helped me get to where I am at, and I know that I definitely ant to keep working hard during my recovery from the nandroline and moving forward on a next cycle. Thank you guys so, so ,so much, this has been hard work and enjoyable.

great update here

Topps_Baseball88 · Oct 19, 2023

It is definitely not one size fits all with trt or what u run with trt, everyone reloads so different to the same compound or mg amount, it was alot of trials and errors for me before I learned.

man05 · Oct 19, 2023

Alrighty, here is my midweek update, today meals were a little off but I hit the macros.

Here are the meals:

10/18/2023	Protein	70	70	55	70	46	70	30	411
	Fat	15	15	20	15	20	15	20	120
	Carbs	10	10	36	10	20	30	0	116
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Pre workout: Whole scrambled eggs with some cheese and turkey and a small bowl of oatmeal.	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Oikos pro yogurt	Fruit smoothie with whey, eggwhites, spirulina.	4 oz beef flap steak

10/19/2023	Protein	70	70	70	55	45	30	70	410
	Fat	15	15	15	15	18	18	15	111
	Carbs	10	10	10	64	0	12	22	128
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	grilled chicken and two flour tortillas, sriraccha and dressing sauce.	6oz beef flap steak	Oikos pro yogurt with walnuts	Fruit smoothie with whey, eggwhites, spirulina.

And the weights:

10/18/2023	Squats	3x8	250lbs
	Sumo Squat BB	4x12	225lbs
	Split squats w/ Barbell	4x8	100lbs
	Calf raise (straight, pro, sup)	4x8	195lbs
	Burnout Squats	1x50	125lbs

10/19/2023	Flat BB bench	3x5	240
	Incline DB bench	3x6	190
	Dips	3x8	Bodyweight + 45lbs
	Flat bench press Burnout	1x50	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	1x50	30lbs (20lbs each)

Hope you guys have a great night, will update again Saturday evening.

Thanks for all the help and input.

Mark

ballin2504 · Oct 20, 2023

Nice update

stevesmi · Oct 20, 2023

great update a lot of volume once again

SteveMobsterG · Oct 21, 2023

Squats looks good

SteveMobsterG · Oct 21, 2023

Good work on the squats

man05 · Oct 21, 2023

I have four weeks left of this cycle and I’m going to hit it hard. There was a lull there for me in my intensity. I didn’t want to jack up test and deca thinking that would magically help me, a year ago I would have done that, I have gained some wisdom from you guys. Next week I will do another .07 weight increase across the board except for front and lateral deltoids.

I’ve been researching diet, workouts, peds for my cutting. I was thinking 6 weeks for a cut or is that too short? The timing is uncanny as I’ll be on family vacation during this which is pretty sweet.

How will diet change during a cut? Will I increase sets and reps like 4x12 but a little lighter weight?

And in the back of my mind I’m pondering what my rest / recovery workouts look like as well as what’s next in the pipeline for me, best I take a break from deca and not so back to back cycles but possibly test and something else? I have seen some guys on this forum and Evolutionary who are doing back to back cycles which seems like a horrible idea, each time jacking more gear. Man I digress and only half a cup of coffee, have a great day guys.

ceo · Oct 21, 2023

bros Let's hit the rest of the four weeks hard why not

ROIDDERS · Oct 21, 2023

here is how I would approach it... do three hard workouts and one lighter workout

Ulter · Oct 21, 2023

you can absolutely cut in just six weeks that's plenty of time

StevenDarwinMD · Oct 21, 2023

APPROVED LOG

e2 · Oct 21, 2023

generally you want to go high rep during a cut but it's not necessarily true

2Thick · Oct 21, 2023

I would increase fasted cardio during your cut

Vadim Fedorov · Oct 21, 2023

try some fasting maybe some 24 and 36 hour fast thing for cutting

Monstro · Oct 21, 2023

you can shred up an even four weeks just hop on some Winstrol and tren

JasonPriest · Oct 21, 2023

lots of options for you your body is amazing and is capable of some crazy things

BodyMonster34 · Oct 21, 2023

bro diet will change of course. strong ranch food

Quadsweep · Oct 21, 2023

tighten up your diet like never before and you will cut

man05 · Oct 21, 2023

Monstro said:
you can shred up an even four weeks just hop on some Winstrol and tren

So my TRT dose, 30-50Mg oral Winstrol or injectable? As to Tren, this would be Tren Acetate, would that be compatible with the slightly longer cypionate I have or would some Test E be in order? My mind is racing.

man05 · Oct 21, 2023

Here's the tail end of the week, made a few changes on my routine, seemed to help me not feel as stale and I was able to increase some volume.
Squats I was able to bump up 25lbs, I think mental block being gone helped me some. I also tried a sample pack of C4 pre-workout, its was pretty nice without jitters.

Here are the meals, and to be honest what I listed will probably change, heavy leg days leave me starving.

Meals:

10/21/2023	Protein	70	70	80	70	65	70	425
	Fat	15	15	15	20	30	15	110
	Carbs	10	10	10	15	10	22	77
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Salmon and carrots	Double burger with 5-6 fries and a bite of the bun with cheddar cheese	Fruit smoothie with whey, eggwhites, spirulina.

10/22/2023	Protein	70	70	60	80	70	70	420
	Fat	15	15	18	42	10	15	115
	Carbs	10	10	0	24	32	22	98
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Grilled salmon	Grilled chicken salad withcaesar dressing , totally loaded, tastes great!	Grilled chciken wrap with tortilla and yogurt sauce	Fruit smoothie with whey, eggwhites, spirulina.

Weights:

10/20/2023	Bent Over Dumbell Row (underhand)	3x8	110lbs (55lbs each)	new exercise
	Bent Over Dumbell Row (overhand)	3x8	140lbs (70lbs each)	new exercise
	Single arm DB rows	3x8	170lbs(85lbs each)	new exercise
	RDL dumbell row	3x8	170lbs(85lbs each)	new exercise
	DB pullover	3x8	70lbs
	Choose a split exercise to alternate			new exercise
	Dumbbell Rows - high rep off bench	1x50	55lbs
	Split exercises below:
	Reverse flys	3x8	40 (20lbs each)	Day 1 split
	V-Taper row	3x9	65lbs	Day 2 Split

	Close grip bench press	3x8	185lbs	new exercise
	Tricep Kickbacks	3x8	35lbs each
	Rolling Tricep extension on decline	3x8	35lbs each	new exercise
	Reverse grip straight bar	3x8	70lbs	new exercise
	DB Hammer curl - sideways	3x8	40lbs
	Forearm Curls	3x8	35lbs each
	DB Curls – Standing	2x50	20lb each

10/21/2023	Squats	3x8	275lbs
	Sumo Squat BB	4x12	225lbs
	Split squats w/ Barbell	4x8	100lbs
	Glute bridge raise with 35lb plate in my lap	3x10	Bodyweight + 35lbs
	Calf raise (straight, pro, sup)	4x8	205lbs
	Burnout Squats	1x50	135lbs	crazy pump on this, last 10 were an act of my will alone.

I hope you guys have a great weekend and are able to enjoy yourself, have a rest day tomorrow, looking forward to chest Monday, I plan on adding in Flat Chest flye's and Incline DB press sets of 3x8.

Have a good one!

Mark

MUSTANG_18 · Oct 21, 2023

man05 said:
Here's the tail end of the week, made a few changes on my routine, seemed to help me not feel as stale and I was able to increase some volume.
Squats I was able to bump up 25lbs, I think mental block being gone helped me some. I also tried a sample pack of C4 pre-workout, its was pretty nice without jitters.

Here are the meals, and to be honest what I listed will probably change, heavy leg days leave me starving.

Meals:

10/21/2023
Protein
70
70
80
70
65
70
425
Fat
15
15
15
20
30
15
110
Carbs
10
10
10
15
10
22
77
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Salmon and carrots Double burger with 5-6 fries and a bite of the bun with cheddar cheese Fruit smoothie with whey, eggwhites, spirulina.
10/22/2023
Protein
70
70
60
80
70
70
420
Fat
15
15
18
42
10
15
115
Carbs
10
10
0
24
32
22
98
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Grilled salmon Grilled chicken salad withcaesar dressing , totally loaded, tastes great! Grilled chciken wrap with tortilla and yogurt sauce Fruit smoothie with whey, eggwhites, spirulina.

Weights:

10/20/2023
Bent Over Dumbell Row (underhand) 3x8 110lbs (55lbs each) new exercise
Bent Over Dumbell Row (overhand) 3x8 140lbs (70lbs each) new exercise
Single arm DB rows 3x8 170lbs(85lbs each) new exercise
RDL dumbell row 3x8 170lbs(85lbs each) new exercise
DB pullover 3x8 70lbs
Choose a split exercise to alternate new exercise
Dumbbell Rows - high rep off bench 1x50 55lbs
Split exercises below:
Reverse flys 3x8 40 (20lbs each) Day 1 split
V-Taper row 3x9 65lbs Day 2 Split
Close grip bench press 3x8 185lbs new exercise
Tricep Kickbacks 3x8 35lbs each
Rolling Tricep extension on decline 3x8 35lbs each new exercise
Reverse grip straight bar 3x8 70lbs new exercise
DB Hammer curl - sideways 3x8 40lbs
Forearm Curls 3x8 35lbs each
DB Curls – Standing 2x50 20lb each
10/21/2023
Squats 3x8 275lbs
Sumo Squat BB 4x12 225lbs
Split squats w/ Barbell 4x8 100lbs
Glute bridge raise with 35lb plate in my lap 3x10 Bodyweight + 35lbs
Calf raise (straight, pro, sup) 4x8 205lbs
Burnout Squats 1x50 135lbs crazy pump on this, last 10 were an act of my will alone.

I hope you guys have a great weekend and are able to enjoy yourself, have a rest day tomorrow, looking forward to chest Monday, I plan on adding in Flat Chest flye's and Incline DB press sets of 3x8.

Have a good one!

Mark

@man05 saw you on EVO posting bro good to see your updates

ballin2504 · Oct 22, 2023

Nice training sessions

man05 · Oct 24, 2023

Here is this weeks first update, pushing hard to finish the deca cycle, I'm finding I am mentally stronger than my body so I will it to work harder.
I feel good physically but the next 4 weeks or so feel like they are dragging along, its hard to explain really. I also feel like size has kind a capped but I'm getting more definition, not sure if that makes sense.

Meals for the week:

10/23/2023	Protein	70	70	68	60	60	30	60	418
	Fat	15	15	20	20	18	25	15	128
	Carbs	10	10	60	0	15	5	10	110
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Paleo chicken enchilada half delic turkey with swiss on white bread (1/2)	10 oz grilled strip steak	Oikos pro yogurt 1.5 cups	3.5oz Chicken, avocado and yogurt ranch dressing.	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs

10/24/2023	Protein	70	56	70	70	70	65	30	431
	Fat	15	15	15	15	18	25	10	113
	Carbs	10	30	10	58	15	0	8	131
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	8oz ground turkey with taco seasoning and a cup of sweet potato	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	8oz grilled chicken, wrapped in 2 tortillas with yogurt sauce.	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	10oz grilled NY strip	Grilloed chickens pieces, 3oz or so.

10/25/2023	Protein	70	70	56	70	52	52	50	420
	Fat	15	15	15	20	10	24	15	114
	Carbs	10	10	30	10	24	18	8	110
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	8oz ground turkey with taco seasoning and a cup of sweet potatoe	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	6oz Grilled chicken pieces and medium apple	6oz Grilled chicken wrapped in flour tortilla with yogurt ranch dressing.	Small egg and whey shake with whole egg and almond butter.

Weights so far this week, I picked a good time to switch some movements , and Ill be bumping weight up .07 next week on compound movements; bench, squat etc.

10/23/2023	Flat BB bench	3x5	240
	Incline DB bench	3x6	195
	Flat bench DB flye	3x12	45lb each
	Dips	3x8	Bodyweight + 45lbs
	Flat bench press Burnout	1x50	135lbs

	Leaning single arms side deltoid raise	3x8	50lbs (25lbs ea) first 2 sets then back to 20lbs for last set
	Chest supported deltoid raise	3x8	60lbs (30lbs ea)
	Front deltoid raises standing	3x8	50lbs (25lbs ea)
	Standing DB Upright row	3x8	50lbs(25lbs ea)
	Z press sitting on floor with KB	3x8	53lb kb
	Arnold press	1x50	30lbs (20lbs each)
10/24/2023
	Bent Over Dumbell Row (underhand)	3x8	110lbs (55lbs each)
	Bent Over Dumbell Row (overhand)	3x8	140lbs (70lbs each)
	Single arm DB rows	3x8	85lbs
	RDL dumbell row	3x8	170lbs(85lbs each)
	DB pullover	3x8	70lbs
	Choose a split exercise to alternate
	Dumbbell Rows - high rep off bench	1x50	65lbs
	Split exercises below:
	V-Taper row	3x9	65lbs
	Reverse flys	n/a	n/a

	Close grip bench press - Triceps	3x8	205lbs
	Tricep Kickbacks	3x8	35lbs each
	Rolling Tricep extension on decline	3x8	35lbs each
	Reverse grip straight bar	3x8	70lbs
	DB Hammer curl - sideways	3x8	40lbs
	Forearm Curls	3x8	35lbs each
	DB Curls – Standing	2x50	20lb each

Have a great night guys, thanks for all the help and support.

Mark

the_alcatraz · Oct 25, 2023

man05 said:
Here is this weeks first update, pushing hard to finish the deca cycle, I'm finding I am mentally stronger than my body so I will it to work harder.
I feel good physically but the next 4 weeks or so feel like they are dragging along, its hard to explain really. I also feel like size has kind a capped but I'm getting more definition, not sure if that makes sense.

Meals for the week:

10/23/2023
Protein
70
70
68
60
60
30
60
418
Fat
15
15
20
20
18
25
15
128
Carbs
10
10
60
0
15
5
10
110
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Paleo chicken enchilada half delic turkey with swiss on white bread (1/2) 10 oz grilled strip steak Oikos pro yogurt 1.5 cups 3.5oz Chicken, avocado and yogurt ranch dressing. Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs
10/24/2023
Protein
70
56
70
70
70
65
30
431
Fat
15
15
15
15
18
25
10
113
Carbs
10
30
10
58
15
0
8
131
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8oz ground turkey with taco seasoning and a cup of sweet potato Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8oz grilled chicken, wrapped in 2 tortillas with yogurt sauce. Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 10oz grilled NY strip Grilloed chickens pieces, 3oz or so.
10/25/2023
Protein
70
70
56
70
52
52
50
420
Fat
15
15
15
20
10
24
15
114
Carbs
10
10
30
10
24
18
8
110
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8oz ground turkey with taco seasoning and a cup of sweet potatoe Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 6oz Grilled chicken pieces and medium apple 6oz Grilled chicken wrapped in flour tortilla with yogurt ranch dressing. Small egg and whey shake with whole egg and almond butter.

Weights so far this week, I picked a good time to switch some movements , and Ill be bumping weight up .07 next week on compound movements; bench, squat etc.

10/23/2023
Flat BB bench 3x5 240
Incline DB bench 3x6 195
Flat bench DB flye 3x12 45lb each
Dips 3x8 Bodyweight + 45lbs
Flat bench press Burnout 1x50 135lbs
Leaning single arms side deltoid raise 3x8 50lbs (25lbs ea) first 2 sets then back to 20lbs for last set
Chest supported deltoid raise 3x8 60lbs (30lbs ea)
Front deltoid raises standing 3x8 50lbs (25lbs ea)
Standing DB Upright row 3x8 50lbs(25lbs ea)
Z press sitting on floor with KB 3x8 53lb kb
Arnold press 1x50 30lbs (20lbs each)
10/24/2023
Bent Over Dumbell Row (underhand) 3x8 110lbs (55lbs each)
Bent Over Dumbell Row (overhand) 3x8 140lbs (70lbs each)
Single arm DB rows 3x8 85lbs
RDL dumbell row 3x8 170lbs(85lbs each)
DB pullover 3x8 70lbs
Choose a split exercise to alternate
Dumbbell Rows - high rep off bench 1x50 65lbs
Split exercises below:
V-Taper row 3x9 65lbs
Reverse flys n/a n/a
Close grip bench press - Triceps 3x8 205lbs
Tricep Kickbacks 3x8 35lbs each
Rolling Tricep extension on decline 3x8 35lbs each
Reverse grip straight bar 3x8 70lbs
DB Hammer curl - sideways 3x8 40lbs
Forearm Curls 3x8 35lbs each
DB Curls – Standing 2x50 20lb each

Have a great night guys, thanks for all the help and support.

Mark

@man05 thats a good day big time training push we support you

stevesmi · Oct 25, 2023

Nice training for sure the diet could use some improvements but I'm sure you know that

SteveMobsterG · Oct 25, 2023

man05 said:
Here is this weeks first update, pushing hard to finish the deca cycle, I'm finding I am mentally stronger than my body so I will it to work harder.
I feel good physically but the next 4 weeks or so feel like they are dragging along, its hard to explain really. I also feel like size has kind a capped but I'm getting more definition, not sure if that makes sense.

Meals for the week:

10/23/2023
Protein
70
70
68
60
60
30
60
418
Fat
15
15
20
20
18
25
15
128
Carbs
10
10
60
0
15
5
10
110
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Paleo chicken enchilada half delic turkey with swiss on white bread (1/2) 10 oz grilled strip steak Oikos pro yogurt 1.5 cups 3.5oz Chicken, avocado and yogurt ranch dressing. Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs
10/24/2023
Protein
70
56
70
70
70
65
30
431
Fat
15
15
15
15
18
25
10
113
Carbs
10
30
10
58
15
0
8
131
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8oz ground turkey with taco seasoning and a cup of sweet potato Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8oz grilled chicken, wrapped in 2 tortillas with yogurt sauce. Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 10oz grilled NY strip Grilloed chickens pieces, 3oz or so.
10/25/2023
Protein
70
70
56
70
52
52
50
420
Fat
15
15
15
20
10
24
15
114
Carbs
10
10
30
10
24
18
8
110
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8oz ground turkey with taco seasoning and a cup of sweet potatoe Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 6oz Grilled chicken pieces and medium apple 6oz Grilled chicken wrapped in flour tortilla with yogurt ranch dressing. Small egg and whey shake with whole egg and almond butter.

Weights so far this week, I picked a good time to switch some movements , and Ill be bumping weight up .07 next week on compound movements; bench, squat etc.

10/23/2023
Flat BB bench 3x5 240
Incline DB bench 3x6 195
Flat bench DB flye 3x12 45lb each
Dips 3x8 Bodyweight + 45lbs
Flat bench press Burnout 1x50 135lbs
Leaning single arms side deltoid raise 3x8 50lbs (25lbs ea) first 2 sets then back to 20lbs for last set
Chest supported deltoid raise 3x8 60lbs (30lbs ea)
Front deltoid raises standing 3x8 50lbs (25lbs ea)
Standing DB Upright row 3x8 50lbs(25lbs ea)
Z press sitting on floor with KB 3x8 53lb kb
Arnold press 1x50 30lbs (20lbs each)
10/24/2023
Bent Over Dumbell Row (underhand) 3x8 110lbs (55lbs each)
Bent Over Dumbell Row (overhand) 3x8 140lbs (70lbs each)
Single arm DB rows 3x8 85lbs
RDL dumbell row 3x8 170lbs(85lbs each)
DB pullover 3x8 70lbs
Choose a split exercise to alternate
Dumbbell Rows - high rep off bench 1x50 65lbs
Split exercises below:
V-Taper row 3x9 65lbs
Reverse flys n/a n/a
Close grip bench press - Triceps 3x8 205lbs
Tricep Kickbacks 3x8 35lbs each
Rolling Tricep extension on decline 3x8 35lbs each
Reverse grip straight bar 3x8 70lbs
DB Hammer curl - sideways 3x8 40lbs
Forearm Curls 3x8 35lbs each
DB Curls – Standing 2x50 20lb each

Have a great night guys, thanks for all the help and support.

Mark

No. Quite normal. I've talked about this on our podcasts

ceo · Oct 25, 2023

bros maybe you should try doing a deload week

ROIDDERS · Oct 25, 2023

more definition is definitely a good thing

chesty · Oct 25, 2023

you're getting more than enough protein every day maybe even too much

Ulter · Oct 25, 2023

maybe lower your protein a little bit it might be straining your kidneys too much

StevenDarwinMD · Oct 25, 2023

APPROVED LOG

e2 · Oct 25, 2023

I think you should just take a day where you fast the whole day just to give your stomach a break

2Thick · Oct 25, 2023

I think you're just eating way too much food and it's wearing your body out

Vadim Fedorov · Oct 25, 2023

time to change up your diet go to more of a plant-based diet for a little bit

Monstro · Oct 25, 2023

listen to your body for sure might be time for some changes

JasonPriest · Oct 25, 2023

sometimes simply taking a week off from the gym will help big time

BodyMonster34 · Oct 25, 2023

bro don't stop training, keep killing it !

Quadsweep · Oct 25, 2023

you are dragging which is okay sometimes
but when it gets too bad you need to change some things

man05 · Oct 25, 2023

I don’t think I explained the 4 weeks clearly. The cycle for me feels a little stagnant, I never jacked up my dosages not sure if I should have or not, next time I will a little bit. I just feel as things are a little dull right now. I am bumping up weights next Monday, my strength and workload( set increases) are back on track. My diet I am going to seek some help on, I may even look into getting some coaching/ training to make my next go around more productive. If anyone has leads on a competent trainer/ coach I’d be interested. I e learned a lot in the past 12!or so weeks and I’d like to learn more. I am going to drop protein to 350 and this is why, 1.!I received some good feedback and 2. I kept telling myself excessive gas after my last top off meal each night was normal , my wife did not agree with me. I think I may have too much in my system.

I will keep you posted on my next update.

Thank you all

Mark

the_alcatraz · Oct 26, 2023

man05 said:
I don’t think I explained the 4 weeks clearly. The cycle for me feels a little stagnant, I never jacked up my dosages not sure if I should have or not, next time I will a little bit. I just feel as things are a little dull right now. I am bumping up weights next Monday, my strength and workload( set increases) are back on track. My diet I am going to seek some help on, I may even look into getting some coaching/ training to make my next go around more productive. If anyone has leads on a competent trainer/ coach I’d be interested. I e learned a lot in the past 12!or so weeks and I’d like to learn more. I am going to drop protein to 350 and this is why, 1.!I received some good feedback and 2. I kept telling myself excessive gas after my last top off meal each night was normal , my wife did not agree with me. I think I may have too much in my system.

I will keep you posted on my next update.

Thank you all

Mark

@man05 i would say in your situation the protein vs gas is digestion

a few things to consider

how much probiotics you take?
how much psyllium husk do you take?
how my digestive enzymes do you take?

and you didnt jack up doses what you doing? still pretty low

man05 · Oct 26, 2023

I will add in psyllium husk, I eat lots of yogurt for probiotics. I have found pineapple helps me digest , maybe that’s an option.

300 test/ 200ish deca ( I eyeball to get as close as possible). Take Arimedix 2x week usually .5mg, only once did I look a little puffy so I took 1mg. I never really could determine an acceptable amount to increase. Perhaps next cycle I will push a little higher. I am curious about Tren and have been reading a ton about it. Considering trt dose and Tren a eod during a cut butbi need to better understand the changes required in my weights/ macros etc first.

Joints feel great after heavy days, my weight is 212 empty.

Thank you for getting back to me with those suggestions I’ll hit the store this afternoon.

man05 · Oct 26, 2023

Here is my midweek update. Today I tweaked chest as I was not fully recovered enough to push sets of 240 so I pushed 3 sets of 225 which felt really good with higher reps.

Meals:

10/25/2023	Protein	70	70	70	46	30	70	60	416
	Fat	15	15	28	9	10	20	15	112
	Carbs	10	10	30	8	0	22	10	90
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Chicken Enchilada in verde sauce, piece of whole wheat bread with peanut butter and 6oz of milk	Yogurt oikos pro 1 cup ish	Piece of grilled chicken about 3.5 oz	Grilled chicken and apples	Whey shake with whole egg and water and almond butter.

10/26/2023	Protein	70	70	70	65	46	65	30	416
	Fat	15	18	15	22	9	42	12	133
	Carbs	10	28	32	0	8	24	22	124
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	scrambled eggs, cheese, small bowl of oatmeal for energy.	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana	Steak	Yogurt oikos pro 1 cup ish	Grilled chicken salad withcaesar dressing , totally loaded, tastes great!	tuna, avocado oil and slice of bread

Weights:

10/25/2023	Squats	3x8	275lbs
	Sumo Squat BB	4x12	225lbs
	Split squats w/ Barbell	4x8	100lbs
	Glute bridge raise with 35lb plate in my lap	3x10	135lbs using barbell
	Calf raise (straight, pro, sup)	4x8	205lbs
	Burnout Squats	1x50	135lbs

10/26/2023	Flat BB bench	3x10	225
	Incline DB bench	3x6	195
	Flat bench DB flye	3x12	55lb each
	Dips	3x8	Bodyweight + 45lbs
	Flat bench press Burnout	1x50	135lbs

	Leaning single arms side deltoid raise	3x8	50lbs (25lbs ea) first 2 sets then back to 20lbs for last set
	Chest supported deltoid raise	3x8	60lbs (30lbs ea)
	Front deltoid raises standing	3x8	50lbs (25lbs ea)
	Standing DB Upright row	3x8	70lbs(35lbs ea)
	Z press sitting on floor with KB	3x8	53lb kb
	Arnold press	1x50	30lbs (20lbs each)

Tomorrow should be a fun day, I generally enjoy working my back and biceps since those are the hardest for me.

I will chat with y'all later on Saturday, thank you for all thehelp.

Mark

ballin2504 · Oct 26, 2023

Nice updates man

man05 · Oct 27, 2023

the_alcatraz said:
@man05 i would say in your situation the protein vs gas is digestion

a few things to consider

how much probiotics you take?
how much psyllium husk do you take?
how my digestive enzymes do you take?

and you didnt jack up doses what you doing? still pretty low

Hey man, thank you for these tips. The husk supplement I found at the pharmacy was a great suggestion, that really helped me out. I also got a 10ml lion active live culture probiotic tablet that I took as well. Pharmacist said the protein buildup and consumption can cause excessive nitrogen, gas and minor bloating. She said the items you suggested were perfect for alleviating this. She suggested fresh pineapple as it has a chemical called bromalin in it but advised not to eat too much or you’ll get diarrhea. Her suggestion was to take daily for 7-10 days then back off to eod or as needed.

Thank you so much, spot on!

25homes · Oct 27, 2023

good workout bro

Tiger Salman Khan · Oct 27, 2023

stay hydrated ... well-hydrated.

man05 · Oct 28, 2023

Tiger Salman Khan said:
stay hydrated ... well-hydrated.

I’m at or around a gallon per day, I consume electrolytes during and after workouts. I wake up at least 2x per night just to go urinate.

MUSTANG_18 · Oct 29, 2023

man05 said:
Hey man, thank you for these tips. The husk supplement I found at the pharmacy was a great suggestion, that really helped me out. I also got a 10ml lion active live culture probiotic tablet that I took as well. Pharmacist said the protein buildup and consumption can cause excessive nitrogen, gas and minor bloating. She said the items you suggested were perfect for alleviating this. She suggested fresh pineapple as it has a chemical called bromalin in it but advised not to eat too much or you’ll get diarrhea. Her suggestion was to take daily for 7-10 days then back off to eod or as needed.

Thank you so much, spot on!

@man05 you should also add digestive enzymes and bromalin is one of them but you should get a digestive enzyme stack
start fiber daily you dont need EOD

man05 · Oct 29, 2023

I am on it, the extra fiber has made a huge difference and I’m more regular now. I will hit Walgreens tomorrow for a proper digestive enzyme, will have Friday and Saturdays updates late tonight or early tomorrow, on the road today in Georgia for soccer.

Have a great day, thank you

Mark

man05 · Oct 30, 2023

Here is my week ending update, sorry for delay was on the road driving back yesterday, tough to eat on the road, was a little short on food yesterday. Here are the meals

10/27/2023	Protein	70	70	70	54	70	46	25	405
	Fat	18	15	15	20	15	9	9	101
	Carbs	28	10	22	27	0	8	2	97
		scrambled eggs, cheese, small bowl of oatmeal for energy.	pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana	Post workout- Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana	Air fryer chicken pieces	Grilled Chicken 8 oz	Yogurt oikos pro 1 cup ish	Whey and almond milk unsweetned

10/28/2023	Protein	70	70	50	70	50	70	65	445
	Fat	18	15	18	15	20	20	20	126
	Carbs	28	10	20	10	16	22	10	116
		scrambled eggs, cheese, small bowl of oatmeal for energy.	pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana	Egg and chicken sandwhich with cheese	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Cheeseburger with part of one bun with cheese	7 oz chicken caesar salad	Chicken bowl with cheese and lettuce and salasa

10/29/2023	Protein	70	70	70	50	70			330
	Fat	15	20	15	20	15			85
	Carbs	10	10	10	16	10			56
		pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana	Chicken bowl with cheese and lettuce and salasa	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Cheeseburger with part of one bun with cheese	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs

Here are my weights: I was able to rack up more weight on squats and I just man handled the bar and did it with a belt locked tight. Very close to parallel when I go down, felt pretty strong on the last reps but I know that pushing it any further is when accident happen. My thighs were ballooned for most of the day, some super sweet veins popping out.

10/27/2023	Bent Over Dumbell Row (underhand)	3x8	110lbs (55lbs each)
	Bent Over Dumbell Row (overhand)	3x8	140lbs (70lbs each)
	Single arm DB rows	3x8	85lbs
	RDL dumbell row	3x8	170lbs(85lbs each)
	DB pullover	3x8	70lbs
	Shrugs	3x8	275lbs
	Choose a split exercise to alternate
	Split exercises below:
	V-Taper row	n/a	n/a
	Reverse flys	3x8	20lbs each
	Dumbbell Rows - high rep off bench	1x50	65lbs

	Close grip bench press - Triceps	3x8	205lbs
	Tricep Kickbacks	3x8	35lbs each
	Rolling Tricep extension on decline	3x8	35lbs each
	Reverse grip straight bar	3x8	70lbs
	DB Hammer curl - sideways	3x8	40lbs
	Forearm Curls	3x8	35lbs each
	DB Curls – Standing	2x50	20lb each

10/28/2023	Squats	3x8	315lbs
	Sumo Squat BB	4x12	250lbs
	Split squats w/ Barbell	4x8	115lbs
	Glute bridge raise with barbell	3x10	135lbs using barbell
	Calf raise (straight, pro, sup)	4x8	205lbs
	Burnout Squats	1x50	135lbs

Would an example of hypertrophic work for squats be 4x50 @135lbs, could you gain size that way?

Thank you all, I will be updating Tuesday night for the first half of this week.

Mark

russianstarr · Oct 30, 2023

Subbed, you are giving me ideas.

the_alcatraz · Oct 31, 2023

man05 said:
I am on it, the extra fiber has made a huge difference and I’m more regular now. I will hit Walgreens tomorrow for a proper digestive enzyme, will have Friday and Saturdays updates late tonight or early tomorrow, on the road today in Georgia for soccer.

Have a great day, thank you

Mark

@man05 keep the fiber high bro

man05 said:
Here is my week ending update, sorry for delay was on the road driving back yesterday, tough to eat on the road, was a little short on food yesterday. Here are the meals

10/27/2023
Protein
70
70
70
54
70
46
25
405
Fat
18
15
15
20
15
9
9
101
Carbs
28
10
22
27
0
8
2
97
scrambled eggs, cheese, small bowl of oatmeal for energy. pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana Post workout- Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana Air fryer chicken pieces Grilled Chicken 8 oz Yogurt oikos pro 1 cup ish Whey and almond milk unsweetned
10/28/2023
Protein
70
70
50
70
50
70
65
445
Fat
18
15
18
15
20
20
20
126
Carbs
28
10
20
10
16
22
10
116
scrambled eggs, cheese, small bowl of oatmeal for energy. pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana Egg and chicken sandwhich with cheese Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Cheeseburger with part of one bun with cheese 7 oz chicken caesar salad Chicken bowl with cheese and lettuce and salasa
10/29/2023
Protein
70
70
70
50
70
330
Fat
15
20
15
20
15
85
Carbs
10
10
10
16
10
56
pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana Chicken bowl with cheese and lettuce and salasa Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Cheeseburger with part of one bun with cheese Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs

Here are my weights: I was able to rack up more weight on squats and I just man handled the bar and did it with a belt locked tight. Very close to parallel when I go down, felt pretty strong on the last reps but I know that pushing it any further is when accident happen. My thighs were ballooned for most of the day, some super sweet veins popping out.

10/27/2023
Bent Over Dumbell Row (underhand) 3x8 110lbs (55lbs each)
Bent Over Dumbell Row (overhand) 3x8 140lbs (70lbs each)
Single arm DB rows 3x8 85lbs
RDL dumbell row 3x8 170lbs(85lbs each)
DB pullover 3x8 70lbs
Shrugs 3x8 275lbs
Choose a split exercise to alternate
Split exercises below:
V-Taper row n/a n/a
Reverse flys 3x8 20lbs each
Dumbbell Rows - high rep off bench 1x50 65lbs
Close grip bench press - Triceps 3x8 205lbs
Tricep Kickbacks 3x8 35lbs each
Rolling Tricep extension on decline 3x8 35lbs each
Reverse grip straight bar 3x8 70lbs
DB Hammer curl - sideways 3x8 40lbs
Forearm Curls 3x8 35lbs each
DB Curls – Standing 2x50 20lb each
10/28/2023
Squats 3x8 315lbs
Sumo Squat BB 4x12 250lbs
Split squats w/ Barbell 4x8 115lbs
Glute bridge raise with barbell 3x10 135lbs using barbell
Calf raise (straight, pro, sup) 4x8 205lbs
Burnout Squats 1x50 135lbs

Would an example of hypertrophic work for squats be 4x50 @135lbs, could you gain size that way?

Thank you all, I will be updating Tuesday night for the first half of this week.

Mark

@man05 135lbs not a bad squat keep going

stevesmi · Oct 31, 2023

great update you are staying on point

SteveMobsterG · Oct 31, 2023

Meal prep

ceo · Oct 31, 2023

bros Lifts aren't bad at all you're going to try to get stronger?

ROIDDERS · Oct 31, 2023

Make sure you keep pushing hard

chesty · Oct 31, 2023

keep the fiber going eat like you should be eating

Ulter · Oct 31, 2023

you are giving the other guys some good ideas keep it up

StevenDarwinMD · Oct 31, 2023

APPROVED LOG

e2 · Oct 31, 2023

I like what you've been doing keep up the good work

2Thick · Oct 31, 2023

we all have your back and we think you're doing great

Vadim Fedorov · Oct 31, 2023

very impressive job keep grinding

Monstro · Oct 31, 2023

keep eating your fruits and vegetables get your protein and fiber up together

JasonPriest · Oct 31, 2023

nice enjoy your Georgia trip

BodyMonster34 · Oct 31, 2023

bro make sure you get pictures of your soccer experience

Quadsweep · Oct 31, 2023

I'm not a big fan of soccer but that sounds exciting

man05 · Oct 31, 2023

Okay here is my beginning of the week update, things appear to be back on track.
I am going to increase protein back up to 415-420 range again now that I feel better.
Meals:

10/30/2023	Protein	70	70	50	70	60	70		390
	Fat	15	15	15	15	18	18		96
	Carbs	27	10	22	10	15	20		104
		pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs, half cup of plain oatmeal	pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Grilled chicken sandwhich (7oz), whole wheat bun , lettuce and tomato	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Oikos pro yogurt 1.5 cups	Grilled chicken and vegetables
10/31/2023	Protein	40	70	70	58	60	50	50	398
	Fat	20	15	15	20	18	15	10	113
	Carbs	22	10	10	44	15	0	15	116
		Small bowl of plain oats and 6 scrambled eggs with some cheese on top	pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Double grilled chicken sandwhich from Chik Fila, on the go food.	Oikos pro yogurt 1.5 cups	Grilled 8.5oz chicken breast	Yogurt and fruit smoothie with a scoop of vanilla whey.

Weights: Been feeling pretty good here, guessing things will drop off a bit after I stop my last DECA shot in another week.

10/30/2023	Flat BB bench	3x5	255(3), the rest was 245
	Incline DB bench	3x6	195
	Flat bench DB flye	3x12	55lb each
	Dips	3x8	Bodyweight + 45lbs
	Flat bench press Burnout	1x50	135lbs

	Leaning single arms side deltoid raise	3x8	50lbs (25lbs ea) first 2 sets then back to 20lbs for last set
	Chest supported deltoid raise	3x8	60lbs (30lbs ea)
	Front deltoid raises standing	3x8	50lbs (25lbs ea)
	Standing DB Upright row	3x8	70lbs(35lbs ea)
	Z press sitting on floor with KB	3x8	53lb kb
	Arnold press	1x50	30lbs (20lbs each)

10/31/2023	Bent Over Dumbell Row (underhand)	3x8	110lbs (55lbs each)
	Bent Over Dumbell Row (overhand)	3x8	140lbs (70lbs each)
	Single arm DB rows	3x8	85lbs
	RDL dumbell row	3x8	170lbs(85lbs each)
	DB pullover	3x8	70lbs
	Shrugs	3x8	275lbs
	Choose a split exercise to alternate
	Split exercises below:
	V-Taper row	3x8	65lbs each
	Reverse flys	n/a	n/a
	Dumbbell Rows - high rep off bench	1x50	65lbs

	Close grip bench press - Triceps	3x8	205lbs
	Tricep Kickbacks	3x8	35lbs each
	Rolling Tricep extension on decline	3x8	35lbs each
	Reverse grip straight bar	3x8	70lbs
	DB Hammer curl - sideways	3x8	40lbs
	Seated DB curls	3x10	30lbs each
	Forearm Curls	3x8	35lbs each
	DB Curls – Standing	2x50	20lb each

Tomorrow is legs, I plan to push really hard on the squats, I feel like I can push another 15 + pounds, I sort of feel amped up, the pre workout drink has really helped me out. On todays Pull I added in seated curls for fun, its a trip when your doing the burn outs sets of curl and you can see the veins in the head of your bicep bulging and watching the blood make your arms turn red. 20lbs is cake walk for burn out set, do you think 25lbs is warranted now? I already started doing 135lbs for my chest burnout set, I immediately rip of my shirt to check the pump its awesome. I have worked for some lean gains for sure. I am thinking of another compound down the road, I am guessing I have a minimum of 3 months off cycle with the deca before I can even ponder anything else. Would low dose npp be okay to run for the joints? I am totally loving the lubricity of joints from the nandrolone, awesome compound. Later guys, have a great night.

mark

the_alcatraz · Nov 1, 2023

man05 said:
Okay here is my beginning of the week update, things appear to be back on track.
I am going to increase protein back up to 415-420 range again now that I feel better.
Meals:

10/30/2023
Protein
70
70
50
70
60
70
390
Fat
15
15
15
15
18
18
96
Carbs
27
10
22
10
15
20
104
pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs, half cup of plain oatmeal pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Grilled chicken sandwhich (7oz), whole wheat bun , lettuce and tomato Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Oikos pro yogurt 1.5 cups Grilled chicken and vegetables
10/31/2023
Protein
40
70
70
58
60
50
50
398
Fat
20
15
15
20
18
15
10
113
Carbs
22
10
10
44
15
0
15
116
Small bowl of plain oats and 6 scrambled eggs with some cheese on top pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Double grilled chicken sandwhich from Chik Fila, on the go food. Oikos pro yogurt 1.5 cups Grilled 8.5oz chicken breast Yogurt and fruit smoothie with a scoop of vanilla whey.

Weights: Been feeling pretty good here, guessing things will drop off a bit after I stop my last DECA shot in another week.

10/30/2023
Flat BB bench 3x5 255(3), the rest was 245
Incline DB bench 3x6 195
Flat bench DB flye 3x12 55lb each
Dips 3x8 Bodyweight + 45lbs
Flat bench press Burnout 1x50 135lbs
Leaning single arms side deltoid raise 3x8 50lbs (25lbs ea) first 2 sets then back to 20lbs for last set
Chest supported deltoid raise 3x8 60lbs (30lbs ea)
Front deltoid raises standing 3x8 50lbs (25lbs ea)
Standing DB Upright row 3x8 70lbs(35lbs ea)
Z press sitting on floor with KB 3x8 53lb kb
Arnold press 1x50 30lbs (20lbs each)
10/31/2023
Bent Over Dumbell Row (underhand) 3x8 110lbs (55lbs each)
Bent Over Dumbell Row (overhand) 3x8 140lbs (70lbs each)
Single arm DB rows 3x8 85lbs
RDL dumbell row 3x8 170lbs(85lbs each)
DB pullover 3x8 70lbs
Shrugs 3x8 275lbs
Choose a split exercise to alternate
Split exercises below:
V-Taper row 3x8 65lbs each
Reverse flys n/a n/a
Dumbbell Rows - high rep off bench 1x50 65lbs
Close grip bench press - Triceps 3x8 205lbs
Tricep Kickbacks 3x8 35lbs each
Rolling Tricep extension on decline 3x8 35lbs each
Reverse grip straight bar 3x8 70lbs
DB Hammer curl - sideways 3x8 40lbs
Seated DB curls 3x10 30lbs each
Forearm Curls 3x8 35lbs each
DB Curls – Standing 2x50 20lb each

Tomorrow is legs, I plan to push really hard on the squats, I feel like I can push another 15 + pounds, I sort of feel amped up, the pre workout drink has really helped me out. On todays Pull I added in seated curls for fun, its a trip when your doing the burn outs sets of curl and you can see the veins in the head of your bicep bulging and watching the blood make your arms turn red. 20lbs is cake walk for burn out set, do you think 25lbs is warranted now? I already started doing 135lbs for my chest burnout set, I immediately rip of my shirt to check the pump its awesome. I have worked for some lean gains for sure. I am thinking of another compound down the road, I am guessing I have a minimum of 3 months off cycle with the deca before I can even ponder anything else. Would low dose npp be okay to run for the joints? I am totally loving the lubricity of joints from the nandrolone, awesome compound. Later guys, have a great night.

mark

@man05 on leg days you need to push hard, thats where the hgh boost is

yea low dose npp not bad 100mgs/week try it and inject day before leg day

ballin2504 · Nov 1, 2023

Npp will help I’m on it now and love it

man05 · Nov 1, 2023

ballin2504 said:
Npp will help I’m on it now and love it

After I stop deca I will definitely use some.
Thank you

25homes · Nov 1, 2023

man05 said:
Here is my week ending update, sorry for delay was on the road driving back yesterday, tough to eat on the road, was a little short on food yesterday. Here are the meals

10/27/2023
Protein
70
70
70
54
70
46
25
405
Fat
18
15
15
20
15
9
9
101
Carbs
28
10
22
27
0
8
2
97
scrambled eggs, cheese, small bowl of oatmeal for energy. pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana Post workout- Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana Air fryer chicken pieces Grilled Chicken 8 oz Yogurt oikos pro 1 cup ish Whey and almond milk unsweetned
10/28/2023
Protein
70
70
50
70
50
70
65
445
Fat
18
15
18
15
20
20
20
126
Carbs
28
10
20
10
16
22
10
116
scrambled eggs, cheese, small bowl of oatmeal for energy. pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana Egg and chicken sandwhich with cheese Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Cheeseburger with part of one bun with cheese 7 oz chicken caesar salad Chicken bowl with cheese and lettuce and salasa
10/29/2023
Protein
70
70
70
50
70
330
Fat
15
20
15
20
15
85
Carbs
10
10
10
16
10
56
pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana Chicken bowl with cheese and lettuce and salasa Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Cheeseburger with part of one bun with cheese Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs

Here are my weights: I was able to rack up more weight on squats and I just man handled the bar and did it with a belt locked tight. Very close to parallel when I go down, felt pretty strong on the last reps but I know that pushing it any further is when accident happen. My thighs were ballooned for most of the day, some super sweet veins popping out.

10/27/2023
Bent Over Dumbell Row (underhand) 3x8 110lbs (55lbs each)
Bent Over Dumbell Row (overhand) 3x8 140lbs (70lbs each)
Single arm DB rows 3x8 85lbs
RDL dumbell row 3x8 170lbs(85lbs each)
DB pullover 3x8 70lbs
Shrugs 3x8 275lbs
Choose a split exercise to alternate
Split exercises below:
V-Taper row n/a n/a
Reverse flys 3x8 20lbs each
Dumbbell Rows - high rep off bench 1x50 65lbs
Close grip bench press - Triceps 3x8 205lbs
Tricep Kickbacks 3x8 35lbs each
Rolling Tricep extension on decline 3x8 35lbs each
Reverse grip straight bar 3x8 70lbs
DB Hammer curl - sideways 3x8 40lbs
Forearm Curls 3x8 35lbs each
DB Curls – Standing 2x50 20lb each
10/28/2023
Squats 3x8 315lbs
Sumo Squat BB 4x12 250lbs
Split squats w/ Barbell 4x8 115lbs
Glute bridge raise with barbell 3x10 135lbs using barbell
Calf raise (straight, pro, sup) 4x8 205lbs
Burnout Squats 1x50 135lbs

Would an example of hypertrophic work for squats be 4x50 @135lbs, could you gain size that way?

Thank you all, I will be updating Tuesday night for the first half of this week.

Mark

great update

Topps_Baseball88 · Nov 1, 2023

Npp is something if I tried decca I would definitely pick that over the longer ester version incase I didn't agree or do well on it, short esters are awesome sometimes because you can get it in and out so fast if needed.

MasonicBodybuilder · Nov 2, 2023

Looking forward to hearing how that leg session went!

man05 · Nov 2, 2023

I totally destroyed my legs yesterday, I think I am sado masochist, no I think I really do have issues.
My glutes, quads, calves are so flipping sore right now, I gotta foam roll tonight. This is how my legs use to feel before I went on TRT and growing up when I would lift. I am grabbing more 45's I'm gonna bust 400 in my squat down the road, maybe not this cycle since I'm on the home stretch but definitely down the road. Chest I can push 250 for 5 reps and I'm smashed and have to finish at 240 and 225 second split for chest I am stuck on 225lbs but I can push 8 reps 3 sets, I have increased volume and the flys feels great, I think I need to just jump to 70's from the 55's.

Weights:

11/1/2023	Squats	4x8	325lbs
	Sumo Squat BB	4x12	250lbs
	Split squats w/ Barbell	4x8	115lbs
	Glute bridge raise with 35lb plate in my lap	3x10	135lbs using barbell
	Calf raise (straight, pro, sup)	4x15	205lbs
	Burnout Squats	2x50	135lbs	I find Tom Plats 25 reps @135 sadistic and encouraging at the same time.
				so I decided to do both, I did in fat collapse on my knees after the alst set and I had a tough time walking for about 5-6 minutes.
11/2/2023	Flat BB bench	3x5	255(3), the rest was 245
	Close grip tricep press	3x8	205lbs
	Incline DB bench	3x6	195
	Flat bench DB flye	3x12	55lb each
	Flat bench press Burnout	1x50	135lbs

	Leaning single arms side deltoid raise	3x8	50lbs (25lbs ea) first 2 sets then back to 20lbs for last set
	Chest supported deltoid raise	3x8	60lbs (30lbs ea)
	Front deltoid raises standing	3x8	50lbs (25lbs ea)
	Standing DB Upright row	3x8	70lbs(35lbs ea)
	Z press sitting on floor with KB	3x8	53lb kb
	Arnold press	1x50	30lbs (20lbs each)

Meals are just okay, I need to research more food ideas.

11/1/2023	Protein	70	70	65	70	30	29	60	30	424
	Fat	15	15	20	15	12	14	15	15	121
	Carbs	10	20	0	32	18	6	24	8	118
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana	10oz strip steak grilled	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , small bowl of plain oatmeal	Can of tuna, Tbsp of mayo and sricha and a handful of corn chips	Chicken enchiladas low carb, cheese, tomoato sauce, peppers.	Grilled chicken, sweet potato (1/2 cup)	Chicken caserole leftover
11/2/2023	Protein	70	70	65	40	70	26	30	30	401
	Fat	15	15	30	15	15	6	20	8	124
	Carbs	10	20	54	10	10	10	8	2	124
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana	16 oz of ground beef with two tortillas and a dab of sour cream.	Small whey and egg shake	Plant based pea protein shake with almond butter and whole eggs , and half muscle milk	muscle milk	Grilled chicken patty	Whey shake one scoop

I will post week ending updates Saturday evening or early afternoon.

Hope you guys have a great night, thanks for all the feedback.

Mark

MUSTANG_18 · Nov 3, 2023

man05 said:
I totally destroyed my legs yesterday, I think I am sado masochist, no I think I really do have issues.
My glutes, quads, calves are so flipping sore right now, I gotta foam roll tonight. This is how my legs use to feel before I went on TRT and growing up when I would lift. I am grabbing more 45's I'm gonna bust 400 in my squat down the road, maybe not this cycle since I'm on the home stretch but definitely down the road. Chest I can push 250 for 5 reps and I'm smashed and have to finish at 240 and 225 second split for chest I am stuck on 225lbs but I can push 8 reps 3 sets, I have increased volume and the flys feels great, I think I need to just jump to 70's from the 55's.

Weights:

11/1/2023
Squats 4x8 325lbs
Sumo Squat BB 4x12 250lbs
Split squats w/ Barbell 4x8 115lbs
Glute bridge raise with 35lb plate in my lap 3x10 135lbs using barbell
Calf raise (straight, pro, sup) 4x15 205lbs
Burnout Squats 2x50 135lbs I find Tom Plats 25 reps @135 sadistic and encouraging at the same time.
so I decided to do both, I did in fat collapse on my knees after the alst set and I had a tough time walking for about 5-6 minutes.
11/2/2023
Flat BB bench 3x5 255(3), the rest was 245
Close grip tricep press 3x8 205lbs
Incline DB bench 3x6 195
Flat bench DB flye 3x12 55lb each
Flat bench press Burnout 1x50 135lbs
Leaning single arms side deltoid raise 3x8 50lbs (25lbs ea) first 2 sets then back to 20lbs for last set
Chest supported deltoid raise 3x8 60lbs (30lbs ea)
Front deltoid raises standing 3x8 50lbs (25lbs ea)
Standing DB Upright row 3x8 70lbs(35lbs ea)
Z press sitting on floor with KB 3x8 53lb kb
Arnold press 1x50 30lbs (20lbs each)

Meals are just okay, I need to research more food ideas.

11/1/2023
Protein
70
70
65
70
30
29
60
30
424
Fat
15
15
20
15
12
14
15
15
121
Carbs
10
20
0
32
18
6
24
8
118
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana 10oz strip steak grilled Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , small bowl of plain oatmeal Can of tuna, Tbsp of mayo and sricha and a handful of corn chips Chicken enchiladas low carb, cheese, tomoato sauce, peppers. Grilled chicken, sweet potato (1/2 cup) Chicken caserole leftover
11/2/2023
Protein
70
70
65
40
70
26
30
30
401
Fat
15
15
30
15
15
6
20
8
124
Carbs
10
20
54
10
10
10
8
2
124
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana 16 oz of ground beef with two tortillas and a dab of sour cream. Small whey and egg shake Plant based pea protein shake with almond butter and whole eggs , and half muscle milk muscle milk Grilled chicken patty Whey shake one scoop

I will post week ending updates Saturday evening or early afternoon.

Hope you guys have a great night, thanks for all the feedback.

Mark

@man05 hardcore leg day is important you push that leg day hard , youll get some gains
never stop bro

stevesmi · Nov 3, 2023

I think when people really know how to hit their legs do appreciate it more

Tiger Salman Khan · Nov 3, 2023

Always appreciate your consistent and detailed updates.....keep it up bro........

ceo · Nov 3, 2023

bros I like the structure of your log keeping things simple

ROIDDERS · Nov 3, 2023

no reason to complicate diet stick to the bodybuilding Staples

chesty · Nov 3, 2023

get a rice cooker you can easily make lots of vegetables and rice

Ulter · Nov 3, 2023

chicken brown rice sweet potato and broccoli doesn't get any more easier than that

StevenDarwinMD · Nov 3, 2023

APPROVED LOG

e2 · Nov 3, 2023

very consistent and you're keeping your log updated much kudos

SteveMobsterG · Nov 3, 2023

Get to Platz's 500lbs for reps

2Thick · Nov 3, 2023

yes don't ignore your legs as many people do

Vadim Fedorov · Nov 3, 2023

check out some of the other logs and get some meal ideas there are some very impressive ones out there on Evo especially

Monstro · Nov 3, 2023

maybe do some changes to all the egg whites sweep them out for some fruit maybe and vegetables

JasonPriest · Nov 3, 2023

you won't go wrong sticking to Natural Whole Foods

BodyMonster34 · Nov 3, 2023

bro how you like pea protein? shit tastes nasty to me lol

Quadsweep · Nov 3, 2023

you are impressive man. keep it up!

man05 · Nov 3, 2023

BodyMonster34 said:
bro how you like pea protein? shit tastes nasty to me lol

It was kind of gritty like chalk

25homes · Nov 4, 2023

man05 said:
I totally destroyed my legs yesterday, I think I am sado masochist, no I think I really do have issues.
My glutes, quads, calves are so flipping sore right now, I gotta foam roll tonight. This is how my legs use to feel before I went on TRT and growing up when I would lift. I am grabbing more 45's I'm gonna bust 400 in my squat down the road, maybe not this cycle since I'm on the home stretch but definitely down the road. Chest I can push 250 for 5 reps and I'm smashed and have to finish at 240 and 225 second split for chest I am stuck on 225lbs but I can push 8 reps 3 sets, I have increased volume and the flys feels great, I think I need to just jump to 70's from the 55's.

Weights:

11/1/2023
Squats 4x8 325lbs
Sumo Squat BB 4x12 250lbs
Split squats w/ Barbell 4x8 115lbs
Glute bridge raise with 35lb plate in my lap 3x10 135lbs using barbell
Calf raise (straight, pro, sup) 4x15 205lbs
Burnout Squats 2x50 135lbs I find Tom Plats 25 reps @135 sadistic and encouraging at the same time.
so I decided to do both, I did in fat collapse on my knees after the alst set and I had a tough time walking for about 5-6 minutes.
11/2/2023
Flat BB bench 3x5 255(3), the rest was 245
Close grip tricep press 3x8 205lbs
Incline DB bench 3x6 195
Flat bench DB flye 3x12 55lb each
Flat bench press Burnout 1x50 135lbs
Leaning single arms side deltoid raise 3x8 50lbs (25lbs ea) first 2 sets then back to 20lbs for last set
Chest supported deltoid raise 3x8 60lbs (30lbs ea)
Front deltoid raises standing 3x8 50lbs (25lbs ea)
Standing DB Upright row 3x8 70lbs(35lbs ea)
Z press sitting on floor with KB 3x8 53lb kb
Arnold press 1x50 30lbs (20lbs each)

Meals are just okay, I need to research more food ideas.

11/1/2023
Protein
70
70
65
70
30
29
60
30
424
Fat
15
15
20
15
12
14
15
15
121
Carbs
10
20
0
32
18
6
24
8
118
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana 10oz strip steak grilled Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , small bowl of plain oatmeal Can of tuna, Tbsp of mayo and sricha and a handful of corn chips Chicken enchiladas low carb, cheese, tomoato sauce, peppers. Grilled chicken, sweet potato (1/2 cup) Chicken caserole leftover
11/2/2023
Protein
70
70
65
40
70
26
30
30
401
Fat
15
15
30
15
15
6
20
8
124
Carbs
10
20
54
10
10
10
8
2
124
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs , half banana 16 oz of ground beef with two tortillas and a dab of sour cream. Small whey and egg shake Plant based pea protein shake with almond butter and whole eggs , and half muscle milk muscle milk Grilled chicken patty Whey shake one scoop

I will post week ending updates Saturday evening or early afternoon.

Hope you guys have a great night, thanks for all the feedback.

Mark

nice update here

man05 · Nov 4, 2023

25homes said:
nice update here

About to repeat this workout in 2 hours, looking forward to it.

10/15/2023	Protein	70	70	65	70	70	35	40	420
	Fat	15	15	25	15	32	15	15	132
	Carbs	10	22	40	10	20	12	18	132
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	Pre-Workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and banana	Breakfast burrito with extra eggs, cheese and turkey sausage, sour cream and salsa.	Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	8 oz grilled chicken breast salad	Oikos Pro yogurt with 1/4 Cup walnuts	Fruit smoothie with whey and egg whites and almond butter

10/16/2023	Protein	70	61	70	70	35	46	70	422
	Fat	15	10	15	32	15	15	15	117
	Carbs	10	25	10	20	12	32	12	121
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	pre workout Ground turkey and half cup of sweet potato	Post workout Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	8 oz grilled chicken breast salad	Oikos Pro yogurt with 1/4 Cup walnuts	6oz Chicken, wrap in tortilla with yogurt sauce.	Egg white shake, small bit of whey for flavor, yogurt, almond butter and almond milk

10/17/2023	Protein	70	61	70	63	35	45	70	414
	Fat	15	10	15	25	15	18	15	113
	Carbs	10	25	10	0	12	32	28	117
		Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	pre workout Ground turkey and half cup of sweet potato with tbsp butter and bbq sauce on turkey	Post workout Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs	8oz's of beef flap steak	Oikos Pro yogurt with 1/4 Cup walnuts	6oz beef flap steak grilled, one flour tortilla	Egg white shake, small bit of whey for flavor, yogurt, almond butter and almond milk, strawberries

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