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
Please Scroll Down to See Forums Below 
