Approved Log My TRT Cruise and recovery log

[Ulter]

no need to try to jam everything if that's what's going on

 

[chesty]

45 to 50 minutes of weight training that's the max I would do

 

[ROIDDERS]

you are definitely a hard worker but there's no reason to overtrain

 

[ceo]

Bros definitely 45 minutes of weight training and then whatever for cardio after or if you do it in the morning that's perfect

 

[StevenDarwinMD]

APPROVED LOG

 

[man05]

Sounds like maybe a five day program with 6-8 exercises per day, no more than 18-22 sets, heavy sets 5-7 reps, lighter sets 15+ reps with a .25-.3 reduction in weight. I’m trying to dial in my program before I work with Eq cycle, I feel that diet has really improved, not over training etc.

If not a 5 day program then I stick with 4 and have to sacrifice maybe down to one tricep and one bicep on the splits, the JM AND Skull crushers have made my bench much more solid and I’d like to keep doing them.

Thanks for the feedback guys

 

[man05]

Here is my proposed 5day Meso cycle for six weeks, week six is a deloading week, I would then restructure this program for six more weeks after the first one and so on.

The 4 week program has 32 exercises in 4 days, the 5 day program has 29 exercises and only two days with 21 reps, the rest are 19 and 20. I estimated my time per exercise moderately and I still have wiggle room for more recovery if needed. I usually like to do some cardio in the morning with a slow easy jog and couple big sprints on grass, I'll have a wind bike in the next month for extra cardio options, as i plan to get 30+ per day or eod. Here is my breakdown, Id appreciate your feedback as I try to dial this in, I think I'm getting closer. When I compare what I was doing a year ago that was totally overtraining.

Here is that Program I'm tinkering with.

Proposed 5 day program while on cycle
5 Day Program		Minutes	Sets	Reps	Weight (aprox)
Monday
Walking Lunges with 106lbs	7	3	10	106	Heavy
Barbell good morning	7	3	8	125	Heavy
Front Squat		8	3	6-8	135	Heavy
Barbell Squat		7	3	5-7	275	Heavy
Barbell Calf raise	6	3	12-Aug	230	Heavy	* added in 3x week not including total reps
Barbell Hip Thrust	5	3	8	245	Heavy
	Total Time Estimate/ Totals Sets	40	18
Tuesday
Bench Press Wide	10	4	5-7	245	Heavy
Bench Press Incline	8	4	5-7	210	Heavy
Dumbbell Skullcrusher	8	3	6-8	40	Heavy
JM press Barbell	7	3	5-7	60	Heavy
Barebell Upright row	7	4	6-8	95	Heavy
	Total Time Estimate/ Totals Sets	40	18
Wednesday
Barbell Bent over row	7	3	5-7	200	Heavy
Chest Supported dumbbell row	7	3	5-7	85	Heavy
Pulldown wide grip	6	3	6-8	145	Heavy
Dumbbell lat raises (thumbs down)	5	3	8-10	15	Light
Hammer Curl		7	3	6-8	45	Heavy
Close Grip Landmine	7	3	5-7	130	Heavy
Barbell Shrug		7	3	5-7	250	Heavy
	Total Time Estimate/ Totals Sets	46	21
		Reduced Weight / Higher Reps below for last two splits (Thursday and Friday)
Thursday
Walking Lunges	10	4	30	BodyWeight	Body Weight
Barbell Good Morning	7	3	95	12	.25 - .3 reduced weight
Front Squat		9	4	115	15	.25 - .3 reduced weight
Barebell Squat		10	4	225	25	.25 - .3 reduced weight
	Barbell Squat (high rep)	2	1	165	50	50 reps here reduced
Barebell Calf Raise	6	3	30	185	.25 - .3 reduced weight
Deadlift		7	3	15-20	200	Heavy
	Total Time Estimate/ Totals Sets	51	21
Friday
Bench Press Medium grip	10	4	15	180	.25 - .3 reduced weight
Dumbell incline low angle	10	4	15	170
DumbbellUpright Row	8	4	15	30	.25 - .3 reduced weight
Tricep straight bar push down	8	4	12-16	50	.25 - .3 reduced weight
Dumbbell Skullcrusher	10	4	12	60lbs	.25 - .3 reduced weight
	Total Time Estimate/ Totals Sets	46	20

 

[Tiger Salman Khan]

Nice detailed update man........

 

[e2]

I would honestly stick to 20 sets maximum don't even try to get 22

 

[2Thick]

I like your new setup definitely keep things mixed up