Please Scroll Down to See Forums Below 
I've always trained smart and I've always trained light
Approved Log My TRT Cruise and recovery log
- Thread starter man05
- Start date
nice job adjusting your workouts you will definitely find your way
And he can’t walk now
That has nothing to do with his training style. He got a back injury playing football in high school. Bad surgery is what fucked it up worse.
Adjusting workouts according to goals is always a good idea.......
Thats how I play it.
Here is my midweek update, very hungry after legs.
Weights:
Diet:
I feel off taking Wednesday off on a 4 day program because I have the entire weekend off now and miss the weights. I do feel stronger on Monday chest than I normally would, I can tell that diet and extra time off is really beneficial, I'm sure this is even more noticeable on cycle.
Just like my diet less is more, I'd venture to guess that less lifting equals more gains in the big picture, I am now grasping rest and how it helps the body recover more efficiently.
See you guys in a few days.
Weights:
| Week 2 | Monday | Sets | Reps | Weight | |||
3/18/2024 | Bench Press Wide grip | 3 | 9,9,7 | 225 | |||
| Bench Press Incline | 3 | 6,6,6 | 190 | ||||
| JM Press barbell | 3 | 8,8,7 | 55 | ||||
| Barbell Bent Over row | 2 | 10,8 | 190 | I could have done 8 more I think | |||
| Cable Tricep pushdown with strap | 3 | 10 | 50 | ||||
| Chest Supported Row (dumbbell) | 2 | 13,12 | 70 | ||||
| Dumbell curl (altetrnating) | 3 | 20 | 35 | ||||
| Barbell Upright row | 3 | 9 | 85 | ||||
| Barbell Shrug | 2 | 11,10 | 230 | ||||
| Tuesday | |||||||
| Walking weighted lunges with kettlebells | 3 | 20 | 52lbs(26ea) | ||||
| Front Squat | 3 | 7,7,6 | 100 | ||||
| Barbell Squat (close stance with Lfiting shoes on) | 3 | 7 | 265 | ||||
| Barbell Hip Thrust ` | 3 | 12 | 190 | ||||
| Barbell good morning(High bar) | 3 | 9,9,8 | 95 | ||||
| Barebell Calf raise | 3 | 20,20,18 | 210 | ||||
| Deadlift | 3 | 7,5,3 | 285 |
Diet:
3/18/2024 | Protein | 42 | 25 | 45 | 20 | 20 | 40 | 40 | 232 | ||
| Fat | 15 | 0 | 15 | 24 | 9 | 5 | 2 | 70 | |||
| Carbs | 38 | 22 | 30 | 35 | 29 | 35 | 30 | 219 | |||
| Protein shake , oatmeal and walnuts | Protein shake post workout | Steamed chicken thighs in sugar free teriyaki and green onions and peppers on white rice | 2oz brie and walnuts, two tangerines | Redcon MRE bar | Shredded chicken and sweet potato | Cauliflower pasta with marinara and a protein shake with almondmilk and nf milk | |||||
3/19/2024 | Protein | 35 | 30 | 12 | 20 | 25 | 45 | 20 | 45 | 232 | |
| Fat | 38 | 0 | 2 | 9 | 0 | 17 | 24 | 14 | 104 | ||
| Carbs | 45 | 2 | 40 | 29 | 22 | 40 | 35 | 40 | 253 | ||
| 4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. | Shredded chicken after workout of legs | Cauliflower pasta with Marinara | Redcon MRE bar | Protein shake post workout | Spinach salad, shredded chicken,walnuts, tangerines, black olives, feta,bell peppers and vinagerette. | 2oz brie and walnuts, two tangerines | Shredded chicken thighs and rice with carrots |
I feel off taking Wednesday off on a 4 day program because I have the entire weekend off now and miss the weights. I do feel stronger on Monday chest than I normally would, I can tell that diet and extra time off is really beneficial, I'm sure this is even more noticeable on cycle.
Just like my diet less is more, I'd venture to guess that less lifting equals more gains in the big picture, I am now grasping rest and how it helps the body recover more efficiently.
See you guys in a few days.
@man05 I see your protein is staying high I love that.
reps you can do more volume IMO you did it before i remember
Boots or lifting shoes for me too
Mobster how conservative do I need to be on the front squats in terms of weight increase? I feel I can go 5-10lbs each week. It’s an amazing movement thank you for exposing me to this one. Difficult at first due to mechanics but I’m getting the hang of it. I’ll look into hat fields in the fall.
Thank you
I’m focusing on 7-8 reps mostly with exception to other movements. Wanting to build and maintain some strength. I was doing higher reps to cut mostly and I was on cycle then. I am trying to keep about 1 rep in reserve with my reps as I use a slower movement on my reps. Goal is 4 + sets at 5-7 reps in the coming weeks.
APPROVED LOG
bro I got some issues with my legs I like to train Barefoot too
you can definitely do seven or eight reps that works good
I would fluctuate and do a heavy day and then a light day after it with your splits
What sort of reduction in weight on those light days with higher reps? 225 bench heavy let’s say and 180 higher reps say 3-4 sets of 18-20? Would .20 be a good percentage range in reduction or are you saying further reduction then more high rep sets?
Thank you
You mean alternating those splits so M/T heavy then Th/F lighter weights more reps. Would that weight then be .20-.30 reduction in the weight that was used during a heavy set?
I agree!!!
100% Much different than the guys slamming a protein shake before training, taking an intra-workout drink, slamming another shake after training......and then wondering why they feel like they are going to puke.
Nice progress bro....
Saturday night update, guess I ahve more free time not lifting.
Meals
Weights:
Next week I will drop some weight and go for more reps on the last two days of the week, first 2 I'm staying 7-8 reps 3 sets.
Goals is to stay 18-22 sets per day. I am having to look at what exercises I really need as Primary and then do less of the secondary movements.
So far 4 days is really easy, not sure if 4 or 5 days per week is best when on cycle. Next Cycle will be TBOL, Test and EQ for 12 or so weeks. a few more weeks, blood tests then hopefully if all looks well then I shall procced, if not I will continue to cruise along.
Have a great night guys
mark
Meals
3/21/2024 | Protein | 35 | 30 | 35 | 30 | 20 | 20 | 30 | 30 | 230 | |
| Fat | 45 | 5 | 7 | 8 | 36 | 9 | 7 | 0 | 117 | ||
| Carbs | 45 | 45 | 8 | 35 | 38 | 29 | 12 | 30 | 242 | ||
| 4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey | Protein shake on the go. | Almond milk protein shake with some whey - post workout | Shredded chicken thighs and rice with carrots | 2oz brie and handful walnuts, two tangerines | Redcon MRE bar | Fried chicken patty | Protein shake feeling kinda hungry | ||||
3/22/2024 | Protein | 35 | 36 | 40 | 20 | 40 | 15 | 30 | 35 | 251 | |
| Fat | 45 | 2 | 15 | 9 | 15 | 24 | 10 | 8 | 128 | ||
| Carbs | 45 | 5 | 40 | 29 | 40 | 44 | 25 | 45 | 273 | ||
| 4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey | Post workout shake | Shredded chicken thighs, carrots and white rice | Redcon MRE bar | Shredded chicken thighs, carrots and white rice | 3 cups spinach with vinaigrette, walnuts, tangerines and feta | Yogurt and 1/4 raw oats with walnuts | Fruit smoothie; strawberry, banana, scoop of whey, almond milk and water, 1/2 cup NF milk | ||||
3/23/2024 | Protein | 35 | 40 | 20 | 30 | 10 | 30 | 30 | 35 | 230 | |
| Fat | 45 | 15 | 35 | 6 | 24 | 10 | 8 | 8 | 151 | ||
| Carbs | 45 | 40 | 50 | 30 | 44 | 25 | 24 | 45 | 303 | ||
| 4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey | Shredded chicken thighs, carrots and white rice | Brie, fruit and walnuts and some grain crackers | Grass fed milk protein milk and fruit and nuts. | 3 cups spinach with vinaigrette, walnuts, tangerines and feta | Yogurt and 1/4 raw oats with walnuts | Stuffed bell peppers, ground turkey, olives, raising, spices, rice, parm cheese | Fruit smoothie; strawberry, banana, scoop of whey, 1 cup NF milk and water |
| Thursday | |||
| Bench press (cambered bar) | 3 | 8,7,6 | 200 |
| Dumbbell Skullcrusher | 3 | 40 | |
| Hammer Curl | 3 | 10 | 40 |
| Hammer Curl(drop set) | 3 | 20,16,20 | 30 |
| Palms in Bicep pull down (cable) | 3 | 10,8,8 | 130 |
| Dumbell upright row | 3 | 8 | 40 |
| Meadows Row | 3 | 8 | 100 |
| Close Grip Landmine Row | 3 | 8 | 130 |
| Lat Pull Down Wide grip (cable) | 2 | 10 | 115 |
| Friday | |||
| Walking weighted lunges with kettlebells | 3 | 16 | 52 |
| Front Squat | 3 | 10 | 100 |
| Barbell good morning(High bar) | 2 | 8 | 100 |
| Barbell Squat (cambered bar) | 4 | 8,8,8,7 | 260 |
| Barbell Calf Raises | 3 | 25,30,30 | 205 |
| Barbell Hip Thrust ` | 3 | 10 | 205 |
| Stiff Legged Deadlift | 2 | 6,4 | 285 |
Next week I will drop some weight and go for more reps on the last two days of the week, first 2 I'm staying 7-8 reps 3 sets.
Goals is to stay 18-22 sets per day. I am having to look at what exercises I really need as Primary and then do less of the secondary movements.
So far 4 days is really easy, not sure if 4 or 5 days per week is best when on cycle. Next Cycle will be TBOL, Test and EQ for 12 or so weeks. a few more weeks, blood tests then hopefully if all looks well then I shall procced, if not I will continue to cruise along.
Have a great night guys
mark
@man05 a few more reps is good and you have higher carbs should be easy for you now
4 days on and take 2 days off to see
next cycle when you plan this? i think you can start April
thanks for the share waiting for more updates
Should bloods look good then April will be start, if not I just keep doing my thing I’m happy either way . I’m on M,W,Th,F with 3 days off at the moment and it’s about perfect I think right now cruising.
bro I like high volume but to an extent
I like that you simplified your workouts as well
tbol test and eq is a good one. nice and mild
APPROVED LOG
As per a comment I read elsewhere it's ironic how many, when using as straight bar, don't touch the chest but like a cambered bar. It also comes with a risk of injury
Crushing it man. Food looks great. Awesome job being consistent.
Actually looks pretty good
great update here
It’s not even a grind when your eating properly, heck the food I’m eating fuels me and tastes great.Excellent work as always! Keep grinding
I’ve learned a ton from Steve, lots of common sense things. Going to try to fast one day a week now and even on cycle.
Steve is a fantastic gentleman that is for certain, I've had the pleasure of speaking with him on the podcast a few times now, I absolutely love getting invited on its so much fun.
Keep it up brother you got my full support!
Here is the first half of my splits this week.
Here are my meals from Monday and Tuesday, will update Wed - Friday Friday evening.
So far I am enjoying 4 day a week program and not sure that I will go to a 5 day program unless that makes more sense which would allow me to focus on body part specific training. The extra rest makes a lot of difference to me.
Have a good one guys
| Week 3 | Monday | Sets | Reps | Weight |
3/25/2024 | Bench Press Wide grip | 4 | 6,6,7,5 | 230 |
| Bench Press Incline | 3 | 6,6,6 | 195 | |
| JM Press barbell | 3 | 10,10,8 | 55 | |
| Barbell Bent Over row | 2 | 10,8 | 195 | |
| Cable Tricep pushdown with strap | 3 | 10 | 50 | |
| Chest Supported Row (dumbbell) | 2 | 14,13 | 70lb each (140lb) | |
| Dumbell curl (altetrnating) | 3 | 20 | 35 | |
| Barbell Upright row | 3 | 10 | 85 | |
| Barbell Shrug | 2 | 11,10 | 235 | |
| Tuesday | ||||
| Walking weighted lunges with kettlebells | 3 | 20 | 52lbs(26ea) | |
| Front Squat | 3 | 8 | 100 | |
| Barbell Squat (close stance with Lfiting shoes on) | 3 | 6 | 275 | |
| Barbell Hip Thrust ` | 4 | 10 | 205 | |
| Barbell good morning(High bar) | 3 | 10,10,9 | 95 | |
| Barebell Calf raise | 3 | 20,20,18 | 215 | |
| Deadlift | 3 | 5,5,3 | 290 |
Here are my meals from Monday and Tuesday, will update Wed - Friday Friday evening.
3/25/2024 | Protein | 35 | 35 | 40 | 20 | 20 | 40 | 15 | 25 | 230 | |
| Fat | 45 | 4 | 15 | 35 | 9 | 15 | 12 | 8 | 143 | ||
| Carbs | 45 | 4 | 40 | 50 | 29 | 40 | 28 | 50 | 286 | ||
| 4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey | Post workout whey shake | Shredded chicken thighs, carrots and white rice | Brie, fruit and walnuts and two tangerines | Redcon MRE bar | Shredded chicken thighs, carrots and white rice | Glass of NF milk and banana with 10 - 12 almonds | Fruit smoothie; strawberry, banana, scoop of whey, water. | ||||
3/26/2024 | Protein | 35 | 25 | 45 | 20 | 20 | 35 | 35 | 20 | 235 | |
| Fat | 45 | 4 | 15 | 35 | 9 | 15 | 10 | 8 | 141 | ||
| Carbs | 45 | 2 | 55 | 50 | 29 | 40 | 55 | 50 | 326 | ||
| 4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey | Post workout whey shake | Small amount of strip steak, 3/4 cup white rice, garbonzo bean and eggplant curry | Brie, fruit and walnuts and two tangerines | Redcon MRE bar | Shredded chicken thighs, carrots and white rice | Stuffed bell peppers with olives, rice, ground turkey, raisins, parmessan cheese nd stewed tomoatos | Fruit smoothie; strawberry, banana, scoop of whey, water. |
So far I am enjoying 4 day a week program and not sure that I will go to a 5 day program unless that makes more sense which would allow me to focus on body part specific training. The extra rest makes a lot of difference to me.
Have a good one guys
Too much for me - esp Monday. I'd rather see less done well then loads
I have dropped the tricep cable push down with strap for 3 sets. The 5 day program I sort of have to name some extra in in order to hit everything.
I have written a five day program as well with a couple less exercises.
This is Monday less the tri strap push down:
man05 said:
Here is the first half of my splits this week.
man05 said:
Here is the first half of my splits this week.
this is only 8 exercises and my set goal is 18-22 max. Thoughts?
I have written a five day program as well with a couple less exercises.
This is Monday less the tri strap push down:
man05 said:
Here is the first half of my splits this week.
man05 said:
Here is the first half of my splits this week.
| Week 3 | Monday | Sets | Reps | Weight |
| 3/25/2024 | Bench Press Wide grip | 4 | 6,6,7,5 | 230 |
| Bench Press Incline | 3 | 6,6,6 | 195 | |
| JM Press barbell | 3 | 10,10,8 | 55 | |
| Barbell Bent Over row | 2 | 10,8 | 195 | |
| Chest Supported Row (dumbbell) | 2 | 14,13 | 70lb each (140lb) | |
| Dumbell curl (altetrnating) | 3 | 20 | 35 | |
| Barbell Upright row | 3 | 10 | 85 | |
| Barbell Shrug | 2 | 11,10 | 235 |
this is only 8 exercises and my set goal is 18-22 max. Thoughts?
Not feeling tired, however this 4 day program I do feel that I have to jam extra sets to hit everything, I like weekends off to rest/ recover have some extra time. Wednesday is nice as well I can lift or do cardio. I’m trying to hit major muscles twice per week on the 4 day with first two days going heavy followed by higher reps the last two days for endurance and cardio haha.
APPROVED LOG
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
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
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.
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 |
Nice detailed update man........
worst thing you can do is make things boring so yes I like that you're shuffling things like you are
your biceps and triceps don't need much volume to have growth
bro you hit arms already doing other exercises too
So working them once per week should be fine and then swap out exercises.
So I have Triceps 2 times a week and biceps once.
Wednesday is heavy back, Tuesday and Friday chest emphasis, legs Monday and Thursday.
I have no set total greater than 20, I can cut as necessary. I have reviewed with Steve and he' pretty much said the same thing as you guys, I just needed clarification to better grasp how to structure. I plan to tweak exercises during this program and into the next cycle.
Here is a copy of what I am looking to follow for six weeks then I will create another 6 week plan with some different exercises. I will take pictures the Day I start the next cycle and post one every 4 weeks.
Thanks for all the support and awesome feedback.
Wednesday is heavy back, Tuesday and Friday chest emphasis, legs Monday and Thursday.
I have no set total greater than 20, I can cut as necessary. I have reviewed with Steve and he' pretty much said the same thing as you guys, I just needed clarification to better grasp how to structure. I plan to tweak exercises during this program and into the next cycle.
Here is a copy of what I am looking to follow for six weeks then I will create another 6 week plan with some different exercises. I will take pictures the Day I start the next cycle and post one every 4 weeks.
Thanks for all the support and awesome feedback.
Nice training and update
This is just a layout I want to follow starting in a few weeks.
Here is a copy from excel, this is the program that I am going to stick with and change after six weeks when I run Test / EQ in a couple weeks.
I increase weight about 5-8lbs per week based on how I feel from each exercise. I use pain threshold of 1-4, recovery of 1-4 and so on to develop my increases. Week six of this program IO drop drastically like 60% of the weight comes off and all the reps are really low to deload my body.
When I come back after the deload I can then start the first week of my next 6 week meso pushing heavier weight with good form than I could on week 1 of the previous MESO and I just increase again with the goal of week 5 being 10-20lbs heavier than the previous week 5. This methodology combined with the feedback from the guys on this forum keeps me safe, not burned out or stale. If you want to see stupid go look at MY TRT DECA log, I trained like a fool and my diet is embarrassing to even look at. After cycle I will cruise and recover again on a 4 day program since I cannot always recover as quickly when not using peds.
I increase weight about 5-8lbs per week based on how I feel from each exercise. I use pain threshold of 1-4, recovery of 1-4 and so on to develop my increases. Week six of this program IO drop drastically like 60% of the weight comes off and all the reps are really low to deload my body.
When I come back after the deload I can then start the first week of my next 6 week meso pushing heavier weight with good form than I could on week 1 of the previous MESO and I just increase again with the goal of week 5 being 10-20lbs heavier than the previous week 5. This methodology combined with the feedback from the guys on this forum keeps me safe, not burned out or stale. If you want to see stupid go look at MY TRT DECA log, I trained like a fool and my diet is embarrassing to even look at. After cycle I will cruise and recover again on a 4 day program since I cannot always recover as quickly when not using peds.
| Proposed 5 day program while on cycle | ||||||||
| Minutes | Sets | Reps | Weight (aprox) | |||||
| Monday | ||||||||
| Walking Lunges with weight | 10 | 3 | 10 | 106 | Heavy | |||
| Barbell good morning | 7 | 3 | 8 | 125 | Heavy | |||
| Front Squat | 8 | 4 | 6-8 | 125 | Heavy | |||
| Barbell Squat | 8 | 3 | 5-7 | 275 | Heavy | |||
| Barbell Calf raise | 6 | 3 | 10-12 | 230 | Heavy | |||
| Barbell Hip Thrust | 6 | 3 | 8 | 245 | Heavy | |||
| Total Time Estimate/ Totals Sets | 45 | 19 | ||||||
| Tuesday | ||||||||
| BP1 | Bench Press Wide | 10 | 4 | 5-7 | 245 | Heavy | ||
| Bench Press Incline | 10 | 4 | 5-7 | 210 | Heavy | |||
| Dumbell incline low angle | 8 | 3 | 5-7 | 130 | ||||
| T1/T2 | JM press Barbell | 7 | 3 | 5-7 | 60 | Heavy | ||
| Barbell Upright row | 7 | 4 | 6-8 | 95 | Heavy | |||
| Total Time Estimate/ Totals Sets | 42 | 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 | 2 | 8-10 | 15 | Light | |||
| B1/B3 | 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 | 20 | ||||||
| Reduced Weight / Higher Reps below for last two splits (Thursday and Friday) | ||||||||
| Thursday | ||||||||
| Walking Lunges | 10 | 3 | 30 | BodyWeight | Body Weight | |||
| Barbell Good Morning | 7 | 3 | 12 | 95 | .25 - .3 reduced weight | |||
| Front Squat | 9 | 3 | 14-16 | 95 | .25 - .3 reduced weight | |||
| Barbell Squat | 10 | 4 | 16-18 | 205 | .25 - .3 reduced weight | |||
| Barbell Squat (high rep) | 8 | 1 | 35-50 | 165 | 50 reps here reduced | |||
| Barebell Calf Raise | 6 | 3 | 30 | 185 | .25 - .3 reduced weight | |||
| Deadlift | 7 | 3 | 5-7 | 290 | Heavy | |||
| Total Time Estimate/ Totals Sets | 57 | 20 | ||||||
| Friday | ||||||||
| Bench Press Medium grip | 10 | 4 | 16 | 180 | .25 - .3 reduced weight | |||
| Dumbell incline low angle | 10 | 4 | 16 | 170 | ||||
| Flat chest flyes | 10 | 4 | 16 | 35lbs ea (70) | ||||
| DumbbellUpright Row | 8 | 3 | 15 | 30 | .25 - .3 reduced weight | |||
| T2/B3 | Dumbbell Skullcrusher | 10 | 3 | 15 | 60lbs | .25 - .3 reduced weight | ||
| Total Time Estimate/ Totals Sets | 48 | 18 | ||||||
| Alternatives: | ||||||||
| To be alternated as necessary | ||||||||
| T1 | Tricep straight bar push down | 8 | 4 | 12-16 | 50 | .25 - .3 reduced weight | ||
| B1 | Dumbbell Skullcrusher | 8 | 3 | 6-8 | 40 | Heavy | ||
| T2 | Cable Tricep pushdown with strap | 8 | 3 | 7-9 | 65 | Heavy | ||
| B2 | Spider curls | 8 | 4 | 12-15 | 30 | Reduced weight | ||
| B3 | Alternating Bicep Curls | 10 | 4 | 6-8 | 80 | Heavy | ||
| BP1 | Medium Grip Bench Press | Heavy |
Looks good to me. Just remember as you progress and lift heavier you will want to make sure you increase your nutrition. Clean of course when possible.
Looking forward to seeing how you like this training program. I always have to do barbell squats first just so I have enough energy.
Thats how I was doing at first for many years and one of the guys suggested lunges first and they warm me up really well and get the blood flowing.
Walking lunges with weight are awesome, a favorite of mine.
@man05 like like the medium bench heavy but how heavy?
Looks good.
245-250ish
