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Approved Log My TRT Cruise and recovery log
- Thread starter man05
- Start date
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
