Approved Log My TRT Cruise and recovery log

[man05]

I have been on a reduced dosage of test @150mg for the past 5 weeks, I feel great.
Original doctors prescription was 260mg. Through some consultation, research and speaking with my actual personal doctor I have decided to run a reduced dosage to see how I respond, its noticeable for sure as I am now running half the dosage I ran on cycle. I will have my blood drawn again to see where I am really at in a few months and I think I should have a better idea of if my TRT dose is adequate or needs to be raised up a bit. My Test was 297 prior to starting TRT last April. My most recent labs showed 747 Total and 281 Free, I did not pin the second dosage until after the test. My Liver enzymes are goofy from the Anavar and my thyroid from what I've researched look's elevated form Keto and carbo depletion, both should bounce back, Estradiol was 15,7 I'm guessing low due to all the primo I was pinning .

As to a program I am on a 6 day per week program alternating sets and reps and gradually adjusting and increasing weight.
Nutrition I am eating lots of fruits mostly citrus along with nuts and lots of leafy greens, I eat only sprouted bread which is fresh 2-3 times with almond butter as my guilty pleasure. Steamed chicken, lean beef and tuna are my main sources or protein along with yogurt, strawberries, blueberries blended and with a scoop of 25gram protein. Each day I have 3/4 cooked oats with walnuts, sliced banana and a teaspoon of wild honey, I then follow that up with 3-5 whole eggs scrambled and at times a piece of ground up pork or a piece of ham. Sometimes I cheat an drink 20ozs of non fat milk. Favorite snack now is a 1oz chunk of brie with seed crackers (all seeds pressed) or grapes. This is all FOD map diet planning I am growing to appreciate it. My first week off cycle I felt so alive and healthy, feeling better each week.

Drinking about 3/4 gallon of water per day and taking 6G fish oil, multivitamin and 10k iu vitamin D.

I am planning to reach back out to SteveSmi to discuss future cycles and more nutrition tweaks. My eating sucked on previous cycles, I ate like a robot, a purist, food was a job nothing I enjoyed.


I have attached my training plan in the next thread as of last Friday, this week is my last week of the meso cycle and I will attempt to perform a deloading process next week for week six before I build up another 6 week program.

 

[man05]

 

[man05]

 

[RoidRage69]

Its good to see you back off on the volume. That was going to kill you if you didn't stop. This will be a good time for your body to heal and then you can have a good plan of attack so you can actually enjoy lifting again without being a grind. Keto diets are no joke. They are demanding on the body. I actually feel high when I am on them. It feels good to come off and just eat normal though. I hope you do well in this log will be watching and rooting for you.

 

[man05]

I was doing way too many reps and sets.
My upright bent over row is now 180 versus before I was struggling at 150. Squats next me so cycle in 2 weeks should see me increasing back up to 300 plus for 2 sets of 12 then drop back for 4 sets less than than then ramp up to 310 or so the. 4 sets of 300, it’s a periodisation style of lifting that I want to use with my next cycle, nothing is really static except the exercise the first theee days of the first 2 weeks then it changes. I’m loving meadows rows they are hard when you add on some plates. Trying to really focus on chest and that’s doing better because like Mobster said about tri strength and pressing he’s spot on. Skull crushers with strict form are tough. It the JM barbell press is brutal, I love it.

Thanks for the well wishes, I’ve been following your log, awesome sauce man!

 

[MUSTANG_18]

I have been on a reduced dosage of test @150mg for the past 5 weeks, I feel great.
Original doctors prescription was 260mg. Through some consultation, research and speaking with my actual personal doctor I have decided to run a reduced dosage to see how I respond, its noticeable for sure as I am now running half the dosage I ran on cycle. I will have my blood drawn again to see where I am really at in a few months and I think I should have a better idea of if my TRT dose is adequate or needs to be raised up a bit. My Test was 297 prior to starting TRT last April. My most recent labs showed 747 Total and 281 Free, I did not pin the second dosage until after the test. My Liver enzymes are goofy from the Anavar and my thyroid from what I've researched look's elevated form Keto and carbo depletion, both should bounce back, Estradiol was 15,7 I'm guessing low due to all the primo I was pinning .

As to a program I am on a 6 day per week program alternating sets and reps and gradually adjusting and increasing weight.
Nutrition I am eating lots of fruits mostly citrus along with nuts and lots of leafy greens, I eat only sprouted bread which is fresh 2-3 times with almond butter as my guilty pleasure. Steamed chicken, lean beef and tuna are my main sources or protein along with yogurt, strawberries, blueberries blended and with a scoop of 25gram protein. Each day I have 3/4 cooked oats with walnuts, sliced banana and a teaspoon of wild honey, I then follow that up with 3-5 whole eggs scrambled and at times a piece of ground up pork or a piece of ham. Sometimes I cheat an drink 20ozs of non fat milk. Favorite snack now is a 1oz chunk of brie with seed crackers (all seeds pressed) or grapes. This is all FOD map diet planning I am growing to appreciate it. My first week off cycle I felt so alive and healthy, feeling better each week.

Drinking about 3/4 gallon of water per day and taking 6G fish oil, multivitamin and 10k iu vitamin D.

I am planning to reach back out to SteveSmi to discuss future cycles and more nutrition tweaks. My eating sucked on previous cycles, I ate like a robot, a purist, food was a job nothing I enjoyed.


I have attached my training plan in the next thread as of last Friday, this week is my last week of the meso cycle and I will attempt to perform a deloading process next week for week six before I build up another 6 week program.

@man05 welcome back and happy to see you back

View attachment 142784

can you please copy and paste the training here in text so the newbies can see

honestly I'd like to see more days of your training diet and a few weeks in lets see how you do

before after pics share it

 

[stevesmi]

i like the way things are setup. diet and training is a B+. can always improve but its solid

 

[SteveMobsterG]

cut 2 days a week

 

[man05]

cut 2 days a week

4 day split or a 4 day whole body type approach?

More rest is always good, can push harder then.

 

[RoidRage69]

4 day split or a 4 day whole body type approach?

More rest is always good, can push harder then.

Go low carb lower cal on your off days that way on the lifting days you get a insulin spike which is extremely anabolic when you eat your carbs after your workout.

 

[Quadsweep]

this is a very thorough log
great job and I'm looking forward to seeing your results

 

[BodyMonster34]

bro nice start for sure
good advice got you on track

 

[JasonPriest]

if you got advice from steve then you are in good hands
steve has helped us all on here be our best

 

[Monstro]

Monstro don't respect many people
but i respect Steve's advice. he the best

 

[Vadim Fedorov]

I agree with backing off the volume a little bit
no need to kill your body that gets you nowhere

 

[2Thick]

looking good so far
glad that you are so supportive of everyone else too

 

[e2]

much respect for this layout I like a lot of this
you took the time to lay out your workouts and the exercise

 

[man05]

Plain text format:
Current Schedule

Week 1 Monday Week 2 Monday

1/29/2024 Bench Press Flat 2 12 205 2/5/2024 Bench Press Flat 2 12 210

Bench Press Incline 2 15 165 Bench Press Incline 2 15 170

Dumbbell Skullcrusher 2 10 30lbs/ each Dumbbell Skullcrusher 2 15 30lbs/ each

Barbell calf Raise 2 40 205 Barbell calf Raise 2 40 210

Barbell Upright Row 3 12 65 Barbell Upright Row 3 12 65

Dumbbell Incline Hammer Curl 3 10 per arm 35 Dumbbell Incline Hammer Curl 3 12 per arm 35

Tuesday Tuesday

Barbell good morning 1 12 95 Walking body weight lunges 3 40(20 per leg) bodyweight 210lbs

Barbell Squat (close stance with Lfiting shoes on) 2 10 225 Barbell good morning 1 13 95

Wednesday Barbell Squat (close stance with Lfiting shoes on) 4 10 230

Barbell Bent Over Row 2 7 165 Wednesday

Dumbbell row 2 12 130 Barbell Bent Over Row 2 7 170

Dumbbell pullover 2 20 65 Chest Supported Row 2 10 65lbs each

Dumbbell curl 3 14 30lbs/ each Dumbbell pullover 2 20 65

Dumbbell standing wrist curl 3 15 20lbs/each Dumbbell curl 3 15 30lbs/ each

Thursday Dumbbell standing wrist curl 4 15 20lbs/each

JM Press barbell 2 12 50 Thursday

Dumbbell Skullcrusher 2 10 35 JM Press barbell 2 12 50

Bench Press (flat) 2 7 210 Dumbbell Skullcrusher 2 12 35

Dumbbell press flye 2 12 135 Bench Press (flat) 2 8 215

Upright Frontal raises 1 15 15lbs Incline Bnech 30 degrees 2 10 170

Barbell Calf Raises 2 40 185 Upright Frontal raises 1 15 15lbs

Dumbbell Lat Raise 3 15 10 Barbell Calf Raises 2 40 190

Hammer curl 3 15 30 Dumbbell Lat Raise 3 15 10

Friday Hammer curl 3 12 each side 30

Walking Lunges 1 30 bodyweight 210lbs Friday

Stiff Legged deadlift 1 6 255 Walking Lunges 2 30 bodyweight 210lbs

Barbell Squat (close stance with Lfiting shoes on) 2 12 225 Stiff Legged deadlift 1 7 260

Barbell Hip thrust 2 15 135 Barbell Squat (close stance with Lfiting shoes on) 2 12 230

Saturday Barbell Hip thrust 2 15 140

Barbell Bent over Row 2 6 165 Saturday

Chest Support dumbbell row 2 12 55lbs/ each Barbell Bent over Row 3 7 170

Barbell Upright row 3 10 75 Chest Support dumbbell row 3 12 65each

Dumbbell Curl (incline) 3 10 40 Barbell Upright row 3 10 75

Barbell Standing wrist curl 3 10 45 Dumbbell Curl (incline) 3 8 40

Barbell Standing wrist curl 4 15 45





Week 2



Monday

2/5/2024 Bench Press Flat 2 12 210

Bench Press Incline 2 15 170

Dumbbell Skullcrusher 2 15 30lbs/ each

Barbell calf Raise 2 40 210

Barbell Upright Row 3 12 65

Dumbbell Incline Hammer Curl 3 12 per arm 35

Tuesday

Walking body weight lunges 3 40(20 per leg) bodyweight 210lbs

Barbell good morning 1 13 95

Barbell Squat (close stance with Lfiting shoes on) 4 10 230

Wednesday

Barbell Bent Over Row 2 7 170

Chest Supported Row 2 10 65lbs each

Dumbbell pullover 2 20 65

Dumbbell curl 3 15 30lbs/ each

Dumbbell standing wrist curl 4 15 20lbs/each

Thursday

JM Press barbell 2 12 50

Dumbbell Skullcrusher 2 12 35

Bench Press (flat) 2 8 215

Incline Bnech 30 degrees 2 10 170

Upright Frontal raises 1 15 15lbs

Barbell Calf Raises 2 40 190

Dumbbell Lat Raise 3 15 10

Hammer curl 3 12 each side 30

Friday

Walking Lunges 2 30 bodyweight 210lbs

Stiff Legged deadlift 1 7 260

Barbell Squat (close stance with Lfiting shoes on) 2 12 230

Barbell Hip thrust 2 15 140

Saturday

Barbell Bent over Row 3 7 170

Chest Support dumbbell row 3 12 65each

Barbell Upright row 3 10 75

Dumbbell Curl (incline) 3 8 40

Barbell Standing wrist curl 4 15 45



Week 3 Monday

2/12/2024 Bench Press Flat 3 12 215

Bench Press Incline 2 15 175

Dumbbell Skullcrusher 2 16 30lbs/



each

Barbell calf Raise 2 30 215

Barbell Upright Row 3 15 65

Dumbbell Incline Hammer Curl 3 10 per arm 35

Tuesday

Walking body weight lunges 4 40(20 per leg) bodyweight 210lbs

Barbell good morning 1 14 95

Barbell Squat (close stance with Lifting shoes on) 4 10 235

Wednesday

Barbell Bent Over Row 2 7 175

Chest Supported Row 2 12 65 each

Meadows row off landmine 3 15 80

Dumbbell pullover 2 24 65

Dumbbell curl 3 15 30lbs/ each

Dumbbell standing wrist curl 4 15 20lbs/each

Thursday

JM Press barbell 2 14 50

Dumbbell Skullcrusher 2 12 35

Bench Press (flat) 2 8 220

Incline Bench 30 Degree 2 10 175

Upright Frontal raises 2 15 15lbs

Barbell Calf Raises 2 30 195

Dumbbell Lat Raise 3 20 10

Hammer curl 3 15 each side 30

Friday

Walking Lunges 2 30 bodyweight 210lbs

Stiff Legged deadlift 1 7 265

Barbell Squat (close stance with Lfiting shoes on) 2 12 235

Barbell Hip thrust 2 15 145

Saturday

Barbell Bent over Row 3 7 175

Chest Support dumbbell row 3 13 65/ each

Barbell Upright row 3 12 75

Dumbbell Curl (incline) 3 9 40

Barbell Standing wrist curl 4 14 45



Week 4 Monday

######## Bench Press Flat 3 12 220

Bench Press Incline 2 15 180

Dumbbell Skullcrusher 2 17 30lbs/ each

Barbell calf Raise 2 30 220

Barbell Upright Row 3 17 65

Dumbbell Incline Hammer Curl 3 10 per arm 35

Tuesday

Walking body weight lunges 4 40(20 per leg) bodyweight 210lbs

Barbell good morning 1 15 95

Barbell Squat (close stance with Lfiting shoes on) 4 10 240

Wednesday

Barbell Bent Over Row 3 7 180

Meadows row off landmine 3 16 80

Dumbbell row 2 15 70 each

Dumbbell pullover 2 20 70

Dumbbell curl 3 9 each side 30lbs/ each

Dumbbell standing wrist curl 4 18 20lbs/each

Thursday

JM Press barbell 3 15 50

Dumbbell Skullcrusher 3 15 35

Bench Press (flat) 2 8 225

Dumbbell press flye 2 10 180

Upright Frontal raises 1 15 15lbs

Barbell Calf Raises 2 30 200

Dumbbell Lat Raise 3 12 15

Hammer curl 3 15 35

Friday

Walking Lunges 2 30 bodyweight 210lbs

Stiff Legged deadlift 1 7 270

Barbell Squat (close stance with Lfiting shoes on) 2 12 240

Barbell Hip thrust 3 15 150

Saturday

Barbell Bent over Row 3 7 180

Chest Support dumbbell row 3 14 65 each

Barbell Upright row 3 15 75

Dumbbell Curl (incline) 3 10 40

Barbell Standing wrist curl 4 14 45

 

[man05]

Go low carb lower cal on your off days that way on the lifting days you get a insulin spike which is extremely anabolic when you eat your carbs after your workout.

I will give that a go for sure, I am going to build another 6 week meso after I complete this one next week, I like Mobsters idea on 4 day per week, I am thinking a 4 day split.

 

[man05]

@man05 welcome back and happy to see you back


can you please copy and paste the training here in text so the newbies can see

honestly I'd like to see more days of your training diet and a few weeks in lets see how you do

before after pics share it

I just uploaded in text format. I will take pictures to compare the difference in two weeks versus how I looked towards end of my cut. I notice the hardness is not as sharp and my abs not as tight, guessing var, higher test and primo were helping me there a bit.

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

yes for sure those steroids will tighten you up
nice that you noticed it

 

[chesty]

DHT steroids will harden and add vascularity
just the way they are structured

 

[ROIDDERS]

plus those steroids don't turn into estrogen
so you don't get any water retention at all

 

[ceo]

bros good to see you back posting we missed you
you had one of the best logs before

 

[MasonicBodybuilder]

Crazy they started you on such a high TRT dose. I would start most people at 75-100mg per week and go from there. I am looking forward to this log brother.

 

[man05]

Crazy they started you on such a high TRT dose. I would start most people at 75-100mg per week and go from there. I am looking forward to this log brother.

My test was 297, I’m curious to see where I am at after another blood test in a few weeks.

 

[the_alcatraz]

My test was 297, I’m curious to see where I am at after another blood test in a few weeks.

@man05 lets see in a few weeks but 297 is low, are you upping the protein?

 

[man05]

Sorry it was 297 before trt, last blood I was at 747 that was a week coming off 300 test for a few months then dropping the dose to 150mg for one dosage.
I have protein around 250 or so right now.

 

[the_alcatraz]

Sorry it was 297 before trt, last blood I was at 747 that was a week coming off 300 test for a few months then dropping the dose to 150mg for one dosage.
I have protein around 250 or so right now.

@man05 747 ok thats better and I'd like to see your training updates what you doing? you were updating us big time before, you should push it again and NOT give up

 

[man05]

I posted past 4 weeks of the 6 week meal cycle I’m doing, it’s six days on. Mobster mentioned dropping to 4 day split, I am going to select a 4 day program in a week an a half after I transition to the deloading phase which is week 6.
I’m going to update my meals starting tomorrow, my back is starting to get stronger now than last cycle, chest is getting stronger, incline is catching up with flat which is strange to me.

 

[man05]

6 week macro cycle I meant to say.

 

[the_alcatraz]

I posted past 4 weeks of the 6 week meal cycle I’m doing, it’s six days on. Mobster mentioned dropping to 4 day split, I am going to select a 4 day program in a week an a half after I transition to the deloading phase which is week 6.
I’m going to update my meals starting tomorrow, my back is starting to get stronger now than last cycle, chest is getting stronger, incline is catching up with flat which is strange to me.

@man05 i saw your old split please copy paste text in future
but i think 4 days is fine for you imo
and waiting on your meals and some pics of food

 

[Tiger Salman Khan]

You can further improve your diet....there is a huge scope......

 

[man05]

@man05 i saw your old split please copy paste text in future
but i think 4 days is fine for you imo
and waiting on your meals and some pics of food

You can further improve your diet....there is a huge scope......

Would you happen to be able to point me to some logs where the diet is excellent?

 

[25homes]

Sounds like numbers are good. how you feel?

 

[man05]

I feel pretty good overall, I think I’m going to keep future cycles shorter so that I can start recovery sooner. Making some strength gains but slower , a month off of everything and I can tell a big difference, I may take 3 months off possibly more to reset a baseline so that I have a good place to start from in the future.

 

[man05]

@man05 i saw your old split please copy paste text in future
but i think 4 days is fine for you imo
and waiting on your meals and some pics of food

Here is my post workout meal, half. Up carrots, 2/3 cup rice and about 7-8oz chicken with curry sauce.

 

[stevesmi]

meal looks amazing great job on that

 

[the_alcatraz]

I feel pretty good overall, I think I’m going to keep future cycles shorter so that I can start recovery sooner. Making some strength gains but slower , a month off of everything and I can tell a big difference, I may take 3 months off possibly more to reset a baseline so that I have a good place to start from in the future.

@man05 thats good I think thats positive but we want to see you more dedicated.

Here is my post workout meal, half. Up carrots, 2/3 cup rice and about 7-8oz chicken with curry sauce.

nice meal I would add a protein shake with that too

how was the training today? share please

 

[the_alcatraz]

Would you happen to be able to point me to some logs where the diet is excellent?

@man05 ironically YOUR log has some of the best food updates I've seen , the old one

Approved Log - Vacation Cutting Cycle Log - Anavar, Testosterone, Primobolan

I have finally started this cycle as follows: 300 Test C weekly 500 Primo weekly 50 Var weekly After a week of TRT dose and waiting for final components I began increasing reps and dropping the weight a little bit. Middle of last week I got Salmonella and required several days down time and iv...

www.elitefitness.com

 

[SteveMobsterG]

Short cycles works for me too

 

[Quadsweep]

Meals are definitely on point

 

[BodyMonster34]

bro looking good I like your physique nice size

 

[JasonPriest]

shorter Cycles are a smart idea if you want quicker recovery

 

[Monstro]

Monstro says look into Mediterranean diet it's the best

 

[Vadim Fedorov]

stick to high quality whole foods.

 

[2Thick]

make sure you eliminate foods that upset your stomach

 

[e2]

usually guys will do anywhere from 3 day split to 5 day splits. pros might do 6 day splits but I don't think it's necessary for you

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I think reducing your dosage of the testosterone was a smart choice

 

[chesty]

good to hear you are doing well and you're building confidence

 

[ROIDDERS]

nice update to the logs I've always liked your prior log

 

[ceo]

Bros keep up the good work we are proud of you
what are your plans for this weekend?

 

[ballin2504]

You’re doing great on the updates. Keep killing it

 

[man05]

@man05 thats good I think thats positive but we want to see you more dedicated.


nice meal I would add a protein shake with that too

how was the training today? share please

Yesterdays training, I am planning on updating a couple times per week with meal updates. The days I have been 270 or so in protein I find I feel a little bit better , perhaps 300 is my max because when I was eating high protein close to 400 my body did not feel well. Eating more carbs my workouts are much stronger then again my workouts are structured in a more productive manner than before. I have found basic exercises like barbell upright row to be my favorite shoulder exercise and I can see more definition in six weeks doing this one exercise that I could during last year alone. I will have the complete week posted Saturday with most of this weeks meals.

Wednesday	Sets	Reps	Weight
Barbell Bent Over Row	3​	7,6,6	185​
Meadows row off landmine	2​	12​	90​
Dumbbell pullover	2​	22​	70​
Dumbbell curl(alternating)	3​	20 total	30lbs/ each
Dumbbell standing wrist curl	4​	20​	20lbs/each
Close Grip Landmine row	2​	13​	110​

 

[man05]

Bros keep up the good work we are proud of you
what are your plans for this weekend?

Saturday workout at 7am then off to my oldest daughters soccer game.

 

[man05]

@man05 i saw your old split please copy paste text in future
but i think 4 days is fine for you imo
and waiting on your meals and some pics of food

What about a 5 days program, I like lifting to much. This six week Meso I am on has left me feeling fresh every workout, the days I push more reps or offsetting heavier lifts the next phase of that body part is lighter or less reps or vice versa.

 

[man05]

This is my lunch, Moroccan chicken ; chicken broth, one small onion as I try to limit this and garlic in my diet , green olives, 12 boneless skinless chicken thighs, ginger, turmeric, lemon and lemon rind, salt and pepper. Cooked for 45 minutes I. The insta pot while I worked out. I ate 1.5 cups of the meat and sauce with 3/4 cup of steamed jasmine rice. Topped it off with a sugar free whey shake with almond milk and 1/2 cup of egg whites( moderation this time).
Physique shot, not as hard from the primo but muscles somewhat more full I’m guessing from glycogen. A few days after I stopped keto I went I t he garage and reps out 17 350lb squats, I had fuel for the body, totally amazing feeling, bench is climbing back up as well. Gotta say thank you Mobster, getting those skull crushers and jm’s rolling and bench has more power and more shoulder stability, most difficult exercise for me is the JM press, great form but it’s a tough one for me but worth it.

 

[man05]

usually guys will do anywhere from 3 day split to 5 day splits. pros might do 6 day splits but I don't think it's necessary for you

Agreed, I’ll back off the 6 day and enjoy more rest, hahah yeah I’m a pro now, NOT!

 

[RoidRage69]

I need to start doing skull crushers. I am hesitant though as I am wondering if they will put alot of pressure on my shoulder.

 

[man05]

I need to start doing skull crushers. I am hesitant though as I am wondering if they will put alot of pressure on my shoulder.

I keep my elbows vertical and brace my core then lower the dumbbells down to the top of your shoulder on a bench, it’s all tri’s for me. The JM is an amazing movement, I may be able to move up five lbs in another month or so.

 

[MasonicBodybuilder]

Proper form is definitely key with skull crushers. If elbows flair, you end up just pressing it, lol.

 

[Noah Wixx]

I prefer close grip bench for pounding triceps

 

[man05]

I like that movement as well but I find the skull crusher and JM help me to isolate easier. My goal is to get some nice triceps so I can push heavier off the bench.

 

[RoidRage69]

I prefer close grip bench for pounding triceps

Same here but they also put a lot of strain on my shoulders. I might try something different and not touch on the way down. That might take strain off the delts.

 

[25homes]

GOOD WORK BRO

 

[Tiger Salman Khan]

Your diet looks improved.....good progress........

 

[man05]

Your diet looks improved.....good progress........

Thank you for that, I prefer real food over shakes non stop. I will supplement with a shake but not live on them. Stevesmi educated me well on overall health, I’m hoping to have a call with him soon to further refine.

I want to apply these changes now , during future cycles and cruising.

 

[MUSTANG_18]

Thank you for that, I prefer real food over shakes non stop. I will supplement with a shake but not live on them. Stevesmi educated me well on overall health, I’m hoping to have a call with him soon to further refine.

I want to apply these changes now , during future cycles and cruising.

@man05 food is fine but can you do food non stop? it will bloat you like crazy.
so where are your diet training update? you used to do them steady please start again

 

[man05]

I will start updating 3 times per week, here is this weeks Program, next week I will deload with less weight and reps cut mostly in half.
For over 3.5 years I have never backed off until I nearly broke, the rest feels good and I should be getting stronger, will retest bloods in 4 weeks, I m itching to start my lean bulk, one thing at a time for now.

Week 5 Program

Week 5	Monday	Sets	Reps	Weight
2/26/2024​	Bench Press Flat	2​	12, 11	225​
	Bench Press Incline	2​	12, 10	185​
	Dumbbell Skullcrusher	2​	21,18	30lbs/ each
	Barbell calf Raise	2​	30​	225​
	Barbell Upright Row	3​	18,18,17	65​
	Dumbbell Incline Hammer Curl	3​	23,22,21	35​	Reps are between both arms
	Tuesday
	Walking body weight lunges	4​	30(20 per leg)	bodyweight 210lbs
	Barbell good morning	1​	16​	95​
	Barbell Squat (close stance with Lfiting shoes on)	4​	10​	245​
	Wednesday
	Barbell Bent Over Row	3​	7,6,6	185​
	Meadows row off landmine	2​	12​	90​
	Dumbbell pullover	2​	22​	70​
	Dumbbell curl(alternating)	3​	20 total	30lbs/ each
	Dumbbell standing wrist curl	4​	20​	20lbs/each
	Close Grip Landmine row	2​	13​	110​
	Thursday
	JM Press barbell	3​	15​	50​
	Dumbbell Skullcrusher	3​	15​	35​
	Bench Press (flat)	2​	8​	225​
	Dumbbell press flye	2​	10​	180​
	Upright Frontal raises	1​	15​	15lbs
	Barbell Calf Raises	2​	30​	200​
	Dumbbell Lat Raise	3​	12​	15​
	Hammer curl	3​	15​	35​
	Friday
	Walking Lunges	2​	30​	bodyweight 210lbs
	Stiff Legged deadlift	1​	7​	270​
	Barbell Squat (close stance with Lfiting shoes on)	2​	12​	240​
	Barbell Hip thrust	3​	15​	150​
	Saturday
	Barbell Bent over Row	3​	7​	180​
	Chest Support dumbbell row	3​	14​	65 each
	Barbell Upright row	3​	15​	75​
	Dumbbell Curl (incline)	3​	10​	40​
	Barbell Standing wrist curl	4​	14​	45​

Continued...

 

[man05]

Meals for the week: Naturally I think my body wants protein after I work my body harder, the carbs are so good to have in my body, next cycle I will be eating much more carbs to fuel my body.

2/27/2024​	Protein	42​	30​	40​	20​	10​	45​	15​	50​		252​
	Fat	16​	10​	10​	14​	20​	10​	16​	10​		106​
	Carbs	45​	18​	30​	20​	25​	30​	14​	30​		212​
		Bowl of oats, banana and walnuts, tsp wild honey, Metomyosin shake	Egg white grill sandwhich with only one half of bun	Chicken and white rice	Redcon MRE bar	1.5 oz brie and seed crackers and large sumo mandarin	Curry chicken and white rice with greens	Almonds, half banana and some almonds	Frozen fruit smoothie with scoop of vanilla whey, cup of NF milk and cup Oikos zero yogurt
2/28/2024​	Protein	50​	20​	46​	15​	50​	14​	54​	20​		269​
	Fat	40​	9​	10​	10​	22​	8​	10​	18​		127​
	Carbs	30​	29​	36​	30​	30​	22​	30​	25​		232​
		Bowl of oats, banana and walnuts, tsp wild honey, 5 whole eggs scrambled, canadian bacon (uncured, no nitrates)	Redcon MRE bar	6oz Chicken and 1/4 Cwhite rice, 1 cup steamed carrots	Tangerines, 10 almonds, piece of cheese	Frozenblueberry and banana smoothie with scoop of vanilla whey, cup of NF milk and cup Oikos zero yogurt, drizzle of MCT coconut oil	PBJ on 2 small pieces of sprouted legume bread homemade.	7oz Chicken and 3/4 C white rice	Sprouted wheat toast with almond butter, cup of whole fat yogurt with cup of blueberries
2/28/2024​	Protein	50​	50​	50​	20​	20​	60​	50​			300​
	Fat	14​	17​	5​	18​	9​	10​	15​			88​
	Carbs	22​	35​	8​	32​	29​	25​	24​			175​
		Small bowl of oats, walnuts and piece of banana. With Metomyosin shake, was on the go.	Chicken thighs, olives and white rice 3/4 cup	Whey shake and egg whites with almond milk	Tangerine, walnuts, 20z brie, 7-8 seed crackers	Redcon MRE bar	Stewed chicken breast 8 oz on 2 cups of power greens with homade vinegarette (olive oil, dijon, salt, pepper and balsamic), 2 tangerines and 1/4 cup Walnuts	Blueberry and whey and egg white shake with 1Tbsp almond butter and 2 Tbsp of raw oats blended with unsweetened Almond milk and water.
3/1/2024​	Protein	40​	16​	50​	50​	20​	15​	35​	45​		271​
	Fat	30​	22​	15​	17​	9​	18​	12​	15​		138​
	Carbs	45​	12​	28​	35​	29​	18​	10​	5​		182​
		4 scrambled eggs, piece of ham, tangerine, 1/2 cup oats with half banana and 1/4 Cup walnuts with 1tsp honey	1,5oz brie, walnuts and seed crackers 5-6	Fruit smoothie, whey, egg whites, strawberries, almond milk, yogurt	Chicken thighs, olives and white rice 3/4 cup	Redcon MRE bar	Oikos pro yogurt, 1/4 walnuts and half banana	Spirulina shake with whey and almond milk - post workout shake	Power greens with steamed chicken and homemade vinngerette (dijon, avocado oil, Balsamic)
3/2/2024​	Protein	50​	50​	50​	16​	20​	50​	50​	30​		316​
	Fat	35​	15​	17​	22​	9​	12​	15​	9​		134​
	Carbs	28​	28​	35​	12​	29​	35​	24​	25​		216​
		Egg white omlette, feta cheese and tomatoes, turkey ground up inside, homemade turkey links # ( no nitrates, homemade), 1 slice of hearty flax seed toast.	Fruit smoothie, whey, egg whites, strawberries, almond milk, yogurt	Chicken thighs, olives and white rice 3/4 cup	1,5oz brie, walnuts and seed crackers 5-6	Redcon MRE bar	Curry chicken steamed with white rice	Whey protein, Lactose free choc milk sugar free, almond milk, water, spirulina, half banana, Tbsp raw oats.	Bowl of low fat yogurt and blueberries and 2 Tbsp raw oats.

Tomorrow is a rest day, I will update Wed and Friday, Saturday Im out of town so I get an extra rest day.

Have a great night guys


Mark

 

[man05]

@man05 food is fine but can you do food non stop? it will bloat you like crazy.
so where are your diet training update? you used to do them steady please start again

Dude, you just read my mind as I posted this, your psychic.

Shakes have their place for sure, I was abusing egg whites as you recall and shakes, eating the same thing over and over. Heck I even eat fried eggs now.

 

[man05]

Your diet looks improved.....good progress........

Thanks man, its a definite learning curve and process, a journey.

 

[the_alcatraz]

Meals for the week: Naturally I think my body wants protein after I work my body harder, the carbs are so good to have in my body, next cycle I will be eating much more carbs to fuel my body.

2/27/2024​	Protein	42​	30​	40​	20​	10​	45​	15​	50​		252​
	Fat	16​	10​	10​	14​	20​	10​	16​	10​		106​
	Carbs	45​	18​	30​	20​	25​	30​	14​	30​		212​
		Bowl of oats, banana and walnuts, tsp wild honey, Metomyosin shake	Egg white grill sandwhich with only one half of bun	Chicken and white rice	Redcon MRE bar	1.5 oz brie and seed crackers and large sumo mandarin	Curry chicken and white rice with greens	Almonds, half banana and some almonds	Frozen fruit smoothie with scoop of vanilla whey, cup of NF milk and cup Oikos zero yogurt
2/28/2024​	Protein	50​	20​	46​	15​	50​	14​	54​	20​		269​
	Fat	40​	9​	10​	10​	22​	8​	10​	18​		127​
	Carbs	30​	29​	36​	30​	30​	22​	30​	25​		232​
		Bowl of oats, banana and walnuts, tsp wild honey, 5 whole eggs scrambled, canadian bacon (uncured, no nitrates)	Redcon MRE bar	6oz Chicken and 1/4 Cwhite rice, 1 cup steamed carrots	Tangerines, 10 almonds, piece of cheese	Frozenblueberry and banana smoothie with scoop of vanilla whey, cup of NF milk and cup Oikos zero yogurt, drizzle of MCT coconut oil	PBJ on 2 small pieces of sprouted legume bread homemade.	7oz Chicken and 3/4 C white rice	Sprouted wheat toast with almond butter, cup of whole fat yogurt with cup of blueberries
2/28/2024​	Protein	50​	50​	50​	20​	20​	60​	50​			300​
	Fat	14​	17​	5​	18​	9​	10​	15​			88​
	Carbs	22​	35​	8​	32​	29​	25​	24​			175​
		Small bowl of oats, walnuts and piece of banana. With Metomyosin shake, was on the go.	Chicken thighs, olives and white rice 3/4 cup	Whey shake and egg whites with almond milk	Tangerine, walnuts, 20z brie, 7-8 seed crackers	Redcon MRE bar	Stewed chicken breast 8 oz on 2 cups of power greens with homade vinegarette (olive oil, dijon, salt, pepper and balsamic), 2 tangerines and 1/4 cup Walnuts	Blueberry and whey and egg white shake with 1Tbsp almond butter and 2 Tbsp of raw oats blended with unsweetened Almond milk and water.
3/1/2024​	Protein	40​	16​	50​	50​	20​	15​	35​	45​		271​
	Fat	30​	22​	15​	17​	9​	18​	12​	15​		138​
	Carbs	45​	12​	28​	35​	29​	18​	10​	5​		182​
		4 scrambled eggs, piece of ham, tangerine, 1/2 cup oats with half banana and 1/4 Cup walnuts with 1tsp honey	1,5oz brie, walnuts and seed crackers 5-6	Fruit smoothie, whey, egg whites, strawberries, almond milk, yogurt	Chicken thighs, olives and white rice 3/4 cup	Redcon MRE bar	Oikos pro yogurt, 1/4 walnuts and half banana	Spirulina shake with whey and almond milk - post workout shake	Power greens with steamed chicken and homemade vinngerette (dijon, avocado oil, Balsamic)
3/2/2024​	Protein	50​	50​	50​	16​	20​	50​	50​	30​		316​
	Fat	35​	15​	17​	22​	9​	12​	15​	9​		134​
	Carbs	28​	28​	35​	12​	29​	35​	24​	25​		216​
		Egg white omlette, feta cheese and tomatoes, turkey ground up inside, homemade turkey links # ( no nitrates, homemade), 1 slice of hearty flax seed toast.	Fruit smoothie, whey, egg whites, strawberries, almond milk, yogurt	Chicken thighs, olives and white rice 3/4 cup	1,5oz brie, walnuts and seed crackers 5-6	Redcon MRE bar	Curry chicken steamed with white rice	Whey protein, Lactose free choc milk sugar free, almond milk, water, spirulina, half banana, Tbsp raw oats.	Bowl of low fat yogurt and blueberries and 2 Tbsp raw oats.

Tomorrow is a rest day, I will update Wed and Friday, Saturday Im out of town so I get an extra rest day.

Have a great night guys


Mark

@man05 finally we see the old Mark back and sharing
i see you putting the food in
bloating alright?

 

[SteveMobsterG]

Not convinced of the need for 300g protein

 

[man05]

Not convinced of the need for 300g protein

I was pretty hungry that day , 250 is about where I shoot for but it’s not in stone.

 

[man05]

@man05 finally we see the old Mark back and sharing
i see you putting the food in
bloating alright?

I don’t feel bloated, mornings I feel more tight if that makes sense. Going to try to maintain my carbs but focus on trying to get half of those carbs from fruits and vegetables this week.

 

[stevesmi]

nice job you earn a Sunday break

 

[e2]

very nice dedication working out on the weekend

 

[2Thick]

that is one hell of a setup for the whole week

 

[Vadim Fedorov]

keep up the good work champ

 

[Monstro]

monstro says your logs are always thorough

 

[JasonPriest]

nice job on this long keep it going

 

[BodyMonster34]

bro looks like you're getting good protein but add some red meat

 

[Quadsweep]

nice job on the vegetables good to see somebody is eating them on here

 

[StevenDarwinMD]

APPROVED LOG

 

[man05]

very nice dedication working out on the weekend

This Saturday will be my last weekend workout for awhile, I am building out my next program to go 5x a week m-f for 4-6 weeks then I’m going to test out 4x week with a rest day in between and see how my body responds.

 

[man05]

nice job on the vegetables good to see somebody is eating them on here

I’ve found more fruits and vegetables are giving me better energy and overall health, have not noticed bloating either. Here is my lunch today.

I have the insta pot cooking 6 cups of lentils and rice with spices, lovely dish called Mujadara.

 

[man05]

8oz strip steak, 2 cups spinach and greens with 1/4c walnuts, some Dijon vinaigrette and 2 tangerines, out of feta but that would go well with it as well.

 

[Ulter]

lentils are so good for you but sometimes they can be hard to digest maybe take some enzymes with them

 

[chesty]

best thing out there is beans and peas

 

[ROIDDERS]

fruits and veggies definitely are great for energy you won't go wrong

 

[ceo]

Bros nice dinner the steak sounds good with spinach

 

[man05]

best thing out there is beans and peas

Bean making black beans, what kind of pea, green?

 

[MasonicBodybuilder]

Great update man. I do agree with Mobster though that 300g protein is not necessary.

 

[man05]

Great update man. I do agree with Mobster though that 300g protein is not necessary.

225-250 is where I’m targeting, nothing set in stone. I was more hungry that day.

 

[the_alcatraz]

225-250 is where I’m targeting, nothing set in stone. I was more hungry that day.

@man05 250 is the target imo, I'd like to see you eat a bit more but lean foods

 

[ballin2504]

I don’t feel bloated, mornings I feel more tight if that makes sense. Going to try to maintain my carbs but focus on trying to get half of those carbs from fruits and vegetables this week.

That’s a great idea

 

[man05]

@man05 250 is the target imo, I'd like to see you eat a bit more but lean foods

More meaning in terms of carbs and drop fat down to 60 grams per day, is that what you mean by lean?