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Approved Log My TRT plus Tesamorelin 3 month cycle Log

I used to go really heavy back in the day in my back kills me sometimes now that I'm older
 
Madmax46 said:
Im 46 years old. I used to work out consistently in my 20s and early 30s. Due to life and work my work outs trailed off in mid 30s to 40s. I have more time now and decided to focus on my health and fitness. Reasons for TRT: Getting a lot weaker after my work outs. My joints were aching to the point that my elbow joints were hurting on every lift. I was also more irritable, was getting fat with love handles. Spoke to a TRT they prescribed me 200mg/wk of test cypionate.

Im running TRT for around 20 weeks. I started at 140mg/wk and been going up by 10mg every 5wks to see how I feel as I go and to assess any side effects. Im currently on 170mg/wk.

I injured my right front rotator cuff from overtraining (doing olympic lifting after my work outs) and finishing up a 3 week course of BPC 157 and Anavar 15mg. My shoulder feels good and been able to flat bench and incline bench again.


5'10' currently - 175 pounds, 20% body fat

Diet
-Breakfast - 3 eggs, toast, 1 grapefruit to help decrease hematocrit
-Lunch / Dinner - streak (strip or sirloin), chick breast or fish with rice/carb, I try to eat a 3rd meal of this
-Post work out shake - 25gm whey, plus 5gm creatine, collagen peptides, 1 banana
-I eat random snacks, nuts, fruits between meals

Supplements
Multivitamin
Creatine 5gm
Preworkout with citrulline and beta alanine
Sleep - Melatonin 6-9mg, ZMA with 5htp, Gaba 750mg, Tryptophan 500mg

Baseline labs prior to TRT: total test 500s, estrogen 20s. hemoglobin 14 hematocrit low 40s

Labs in Feb:
Total test >1500 and estrogen 100 (I got the labs the day after my pin instead of during the trough). Added Anastrazole 0.25mg twice per week, switched to 3x per week pinning. No gyno symptoms.

Recently got CBC
hemoglobin 18, hematocrit 53 - added cardio, grapefruit daily. CBC and hematocrit previously normal. Asymptomatic.

My work out routine - I vary the exercises and reps, I squat to the floor and don't use a belt on any lifts.

Boxing - 1 hr varies - padwork, heavy bag, sparring, strength training at the end (I used to box/Muay Thai, BJJ in my 20s), started up boxing again for the new year
Push - Flat bench 5 sets, incline 3-5 sets, cables, triceps 3-5 sets
Legs - Back squats or Deadlifts 5 sets, front squats 3-5 sets, sled run, machines depending on how I feel
Pull - Pull ups 3 sets, lat pull downs 3 sets, seated rows 6 sets, rear delts 5 sets, biceps 3-5 sets
Off
Full upper body - Flat or incline 5 sets, one arm dumbbell row 5 sets, cables 3 sets, lat pull downs 3 sets, biceps / triceps 3 sets depending on how I feel
Cardio/ shoulders- 1mile run or sled run, heavy bag, shoulders - overhead press 5 sets, lateral raises 5 sets, clean and jerk

Depending on how busy my work is I may skip a day and just do an hour of Pelaton. I will just start where I left off when I can go back to the gym.

I try to run 1 mile run 2-3 times/wk after work out or do 30-1hr of Pelaton

I can now 12 pull ups as my first set. (maybe 4-5 prior to TRT). My elbow pain has gone away. I now can flat bench 135 x 10 reps easily (could barely do one prior to TRT) I don't go heavy bench pressing since boxing already strains my front rotator cuff on my jab hand.

Initially was going to run low dose HGH but decided to go with tesamorelin since my trt clinic sells it. It's currently in the mail. I plan on running Tesamorelin 0.4mg daily for 3 months.

Goal is to get my body fat to 15% after my cycle of tesamorelin and gain some lean muscle mass.

Feel free to give me advice
Click to expand...
Finally got Tesomorelin
Started it last night 4/8
Running it 0.4mg nightly 2-3 hours after eating as instructed by my TRT clinic.
Not sure if I’m supposed to run this 7 day per week or take 1-2days off.

Anyone who ran this, what dose did you run it and how many days per week?
 
Madmax46 said:
Im 46 years old. I used to work out consistently in my 20s and early 30s. Due to life and work my work outs trailed off in mid 30s to 40s. I have more time now and decided to focus on my health and fitness. Reasons for TRT: Getting a lot weaker after my work outs. My joints were aching to the point that my elbow joints were hurting on every lift. I was also more irritable, was getting fat with love handles. Spoke to a TRT they prescribed me 200mg/wk of test cypionate.

Im running TRT for around 20 weeks. I started at 140mg/wk and been going up by 10mg every 5wks to see how I feel as I go and to assess any side effects. Im currently on 170mg/wk.

I injured my right front rotator cuff from overtraining (doing olympic lifting after my work outs) and finishing up a 3 week course of BPC 157 and Anavar 15mg. My shoulder feels good and been able to flat bench and incline bench again.


5'10' currently - 175 pounds, 20% body fat

Diet
-Breakfast - 3 eggs, toast, 1 grapefruit to help decrease hematocrit
-Lunch / Dinner - streak (strip or sirloin), chick breast or fish with rice/carb, I try to eat a 3rd meal of this
-Post work out shake - 25gm whey, plus 5gm creatine, collagen peptides, 1 banana
-I eat random snacks, nuts, fruits between meals

Supplements
Multivitamin
Creatine 5gm
Preworkout with citrulline and beta alanine
Sleep - Melatonin 6-9mg, ZMA with 5htp, Gaba 750mg, Tryptophan 500mg

Baseline labs prior to TRT: total test 500s, estrogen 20s. hemoglobin 14 hematocrit low 40s

Labs in Feb:
Total test >1500 and estrogen 100 (I got the labs the day after my pin instead of during the trough). Added Anastrazole 0.25mg twice per week, switched to 3x per week pinning. No gyno symptoms.

Recently got CBC
hemoglobin 18, hematocrit 53 - added cardio, grapefruit daily. CBC and hematocrit previously normal. Asymptomatic.

My work out routine - I vary the exercises and reps, I squat to the floor and don't use a belt on any lifts.

Boxing - 1 hr varies - padwork, heavy bag, sparring, strength training at the end (I used to box/Muay Thai, BJJ in my 20s), started up boxing again for the new year
Push - Flat bench 5 sets, incline 3-5 sets, cables, triceps 3-5 sets
Legs - Back squats or Deadlifts 5 sets, front squats 3-5 sets, sled run, machines depending on how I feel
Pull - Pull ups 3 sets, lat pull downs 3 sets, seated rows 6 sets, rear delts 5 sets, biceps 3-5 sets
Off
Full upper body - Flat or incline 5 sets, one arm dumbbell row 5 sets, cables 3 sets, lat pull downs 3 sets, biceps / triceps 3 sets depending on how I feel
Cardio/ shoulders- 1mile run or sled run, heavy bag, shoulders - overhead press 5 sets, lateral raises 5 sets, clean and jerk

Depending on how busy my work is I may skip a day and just do an hour of Pelaton. I will just start where I left off when I can go back to the gym.

I try to run 1 mile run 2-3 times/wk after work out or do 30-1hr of Pelaton

I can now 12 pull ups as my first set. (maybe 4-5 prior to TRT). My elbow pain has gone away. I now can flat bench 135 x 10 reps easily (could barely do one prior to TRT) I don't go heavy bench pressing since boxing already strains my front rotator cuff on my jab hand.

Initially was going to run low dose HGH but decided to go with tesamorelin since my trt clinic sells it. It's currently in the mail. I plan on running Tesamorelin 0.4mg daily for 3 months.

Goal is to get my body fat to 15% after my cycle of tesamorelin and gain some lean muscle mass.

Feel free to give me advice
Click to expand...
Sushi at my favorite Japanese place last night after driving with fam to watch the total eclipse. Took the day off from lifting.
Food - breakfast 2eggs, 1 toast
Lunch - 1/2lb Waygu burger and fries, 1 beer. Dinner - Sushi, 1 beer. Desert - a couple pieces of baclava type sweets at Middle Eastern place. I guess this is a cheat day.
 

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Madmax46 said:
Im 46 years old. I used to work out consistently in my 20s and early 30s. Due to life and work my work outs trailed off in mid 30s to 40s. I have more time now and decided to focus on my health and fitness. Reasons for TRT: Getting a lot weaker after my work outs. My joints were aching to the point that my elbow joints were hurting on every lift. I was also more irritable, was getting fat with love handles. Spoke to a TRT they prescribed me 200mg/wk of test cypionate.

Im running TRT for around 20 weeks. I started at 140mg/wk and been going up by 10mg every 5wks to see how I feel as I go and to assess any side effects. Im currently on 170mg/wk.

I injured my right front rotator cuff from overtraining (doing olympic lifting after my work outs) and finishing up a 3 week course of BPC 157 and Anavar 15mg. My shoulder feels good and been able to flat bench and incline bench again.


5'10' currently - 175 pounds, 20% body fat

Diet
-Breakfast - 3 eggs, toast, 1 grapefruit to help decrease hematocrit
-Lunch / Dinner - streak (strip or sirloin), chick breast or fish with rice/carb, I try to eat a 3rd meal of this
-Post work out shake - 25gm whey, plus 5gm creatine, collagen peptides, 1 banana
-I eat random snacks, nuts, fruits between meals

Supplements
Multivitamin
Creatine 5gm
Preworkout with citrulline and beta alanine
Sleep - Melatonin 6-9mg, ZMA with 5htp, Gaba 750mg, Tryptophan 500mg

Baseline labs prior to TRT: total test 500s, estrogen 20s. hemoglobin 14 hematocrit low 40s

Labs in Feb:
Total test >1500 and estrogen 100 (I got the labs the day after my pin instead of during the trough). Added Anastrazole 0.25mg twice per week, switched to 3x per week pinning. No gyno symptoms.

Recently got CBC
hemoglobin 18, hematocrit 53 - added cardio, grapefruit daily. CBC and hematocrit previously normal. Asymptomatic.

My work out routine - I vary the exercises and reps, I squat to the floor and don't use a belt on any lifts.

Boxing - 1 hr varies - padwork, heavy bag, sparring, strength training at the end (I used to box/Muay Thai, BJJ in my 20s), started up boxing again for the new year
Push - Flat bench 5 sets, incline 3-5 sets, cables, triceps 3-5 sets
Legs - Back squats or Deadlifts 5 sets, front squats 3-5 sets, sled run, machines depending on how I feel
Pull - Pull ups 3 sets, lat pull downs 3 sets, seated rows 6 sets, rear delts 5 sets, biceps 3-5 sets
Off
Full upper body - Flat or incline 5 sets, one arm dumbbell row 5 sets, cables 3 sets, lat pull downs 3 sets, biceps / triceps 3 sets depending on how I feel
Cardio/ shoulders- 1mile run or sled run, heavy bag, shoulders - overhead press 5 sets, lateral raises 5 sets, clean and jerk

Depending on how busy my work is I may skip a day and just do an hour of Pelaton. I will just start where I left off when I can go back to the gym.

I try to run 1 mile run 2-3 times/wk after work out or do 30-1hr of Pelaton

I can now 12 pull ups as my first set. (maybe 4-5 prior to TRT). My elbow pain has gone away. I now can flat bench 135 x 10 reps easily (could barely do one prior to TRT) I don't go heavy bench pressing since boxing already strains my front rotator cuff on my jab hand.

Initially was going to run low dose HGH but decided to go with tesamorelin since my trt clinic sells it. It's currently in the mail. I plan on running Tesamorelin 0.4mg daily for 3 months.

Goal is to get my body fat to 15% after my cycle of tesamorelin and gain some lean muscle mass.

Feel free to give me advice
Click to expand...
Push 4/9/24

Flat bench
95lbs - 15reps
135 - 10, 8, 7, 6 reps

Incline press Nautilus leverage machine
(Incline bench taken)
50lbs - 15 reps
70lbs - 15 reps
90lbs - 9, 7 reps (left arm giving out)

Seated dumbbell lateral raise
17.5lbs - 15, 15 reps
20lbs - 12, 12 reps

Cables
Decline Crossover
30lbs 15reps
33lbs 15reps
Incline crossover
23lbs - 12reps
23lbs - 12reps
Crossover
23 lbs - 12, 10reps

Seated dumbbell over head tricep extension
17.5lbs - 15 reps
20lbs - 12 reps
22.5lbs - 12 reps

Single arm cable tricep extension
(Left tricep giving out)
22lbs - 8, 7, 4 reps

Abs
Decline sit-ups
Holding 10lb wt overhead 20, 15, 15 reps

Plank - 1min
 
Madmax46 said:
Im 46 years old. I used to work out consistently in my 20s and early 30s. Due to life and work my work outs trailed off in mid 30s to 40s. I have more time now and decided to focus on my health and fitness. Reasons for TRT: Getting a lot weaker after my work outs. My joints were aching to the point that my elbow joints were hurting on every lift. I was also more irritable, was getting fat with love handles. Spoke to a TRT they prescribed me 200mg/wk of test cypionate.

Im running TRT for around 20 weeks. I started at 140mg/wk and been going up by 10mg every 5wks to see how I feel as I go and to assess any side effects. Im currently on 170mg/wk.

I injured my right front rotator cuff from overtraining (doing olympic lifting after my work outs) and finishing up a 3 week course of BPC 157 and Anavar 15mg. My shoulder feels good and been able to flat bench and incline bench again.


5'10' currently - 175 pounds, 20% body fat

Diet
-Breakfast - 3 eggs, toast, 1 grapefruit to help decrease hematocrit
-Lunch / Dinner - streak (strip or sirloin), chick breast or fish with rice/carb, I try to eat a 3rd meal of this
-Post work out shake - 25gm whey, plus 5gm creatine, collagen peptides, 1 banana
-I eat random snacks, nuts, fruits between meals

Supplements
Multivitamin
Creatine 5gm
Preworkout with citrulline and beta alanine
Sleep - Melatonin 6-9mg, ZMA with 5htp, Gaba 750mg, Tryptophan 500mg

Baseline labs prior to TRT: total test 500s, estrogen 20s. hemoglobin 14 hematocrit low 40s

Labs in Feb:
Total test >1500 and estrogen 100 (I got the labs the day after my pin instead of during the trough). Added Anastrazole 0.25mg twice per week, switched to 3x per week pinning. No gyno symptoms.

Recently got CBC
hemoglobin 18, hematocrit 53 - added cardio, grapefruit daily. CBC and hematocrit previously normal. Asymptomatic.

My work out routine - I vary the exercises and reps, I squat to the floor and don't use a belt on any lifts.

Boxing - 1 hr varies - padwork, heavy bag, sparring, strength training at the end (I used to box/Muay Thai, BJJ in my 20s), started up boxing again for the new year
Push - Flat bench 5 sets, incline 3-5 sets, cables, triceps 3-5 sets
Legs - Back squats or Deadlifts 5 sets, front squats 3-5 sets, sled run, machines depending on how I feel
Pull - Pull ups 3 sets, lat pull downs 3 sets, seated rows 6 sets, rear delts 5 sets, biceps 3-5 sets
Off
Full upper body - Flat or incline 5 sets, one arm dumbbell row 5 sets, cables 3 sets, lat pull downs 3 sets, biceps / triceps 3 sets depending on how I feel
Cardio/ shoulders- 1mile run or sled run, heavy bag, shoulders - overhead press 5 sets, lateral raises 5 sets, clean and jerk

Depending on how busy my work is I may skip a day and just do an hour of Pelaton. I will just start where I left off when I can go back to the gym.

I try to run 1 mile run 2-3 times/wk after work out or do 30-1hr of Pelaton

I can now 12 pull ups as my first set. (maybe 4-5 prior to TRT). My elbow pain has gone away. I now can flat bench 135 x 10 reps easily (could barely do one prior to TRT) I don't go heavy bench pressing since boxing already strains my front rotator cuff on my jab hand.

Initially was going to run low dose HGH but decided to go with tesamorelin since my trt clinic sells it. It's currently in the mail. I plan on running Tesamorelin 0.4mg daily for 3 months.

Goal is to get my body fat to 15% after my cycle of tesamorelin and gain some lean muscle mass.

Feel free to give me advice
Click to expand...
Post work out meal - grass fed sirloin (ate half) with sweet potatoes
2 hours later took tesomorelin (half dose 200mg) with Melatonin and 3 hour nap
Ate other half of steak upon waking and headed to work with cup of coffee
 

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Madmax46 said:
Push 4/9/24

Flat bench
95lbs - 15reps
135 - 10, 8, 7, 6 reps

Incline press Nautilus leverage machine
(Incline bench taken)
50lbs - 15 reps
70lbs - 15 reps
90lbs - 9, 7 reps (left arm giving out)

Seated dumbbell lateral raise
17.5lbs - 15, 15 reps
20lbs - 12, 12 reps

Cables
Decline Crossover
30lbs 15reps
33lbs 15reps
Incline crossover
23lbs - 12reps
23lbs - 12reps
Crossover
23 lbs - 12, 10reps

Seated dumbbell over head tricep extension
17.5lbs - 15 reps
20lbs - 12 reps
22.5lbs - 12 reps

Single arm cable tricep extension
(Left tricep giving out)
22lbs - 8, 7, 4 reps

Abs
Decline sit-ups
Holding 10lb wt overhead 20, 15, 15 reps

Plank - 1min
Click to expand...
@Madmax46 overall training is good
but plank will need to go to 3min minimum bump it
 
steak is looking good I like it
 
at first couldn't tell what that was it's good to see it sweet potato it's healthy
 
keep up the good work and keep cutting the body fat
 
the more you cut the more you'll look bigger that's just the fact
 
Pull 4/11/24

Pull-ups - 13. (almost did 14), 8 reps
Chin-ups - 4, 4 reps

Lat pull downs - wide grip
110lbs - 15 reps
121 lbs - 10, 9 reps

Seated rows
110lbs - 15 reps
121 lbs - 10, 9 reps
143 lbs - 5 reps

Seated rows - single arm
66lbs - 9, 8, 8 reps
55lbs - 10 reps (slow, focus on contraction)

Machine reverse fly / rear delts
70lbs - 13, 12 reps
80lbs - 10, 8 reps
60lbs - 10 reps (slow, focus on contraction)

Seater preacher curls with bar
Not sure how much EZ curl bar weighs - weights don’t include bar
30lbs - 10 reps
40lbs - 4 reps
30lbs - 8, 6 reps

Forearm rotations on flat surface with kettlebells
20lbs - 13, 13, 10 reps

Leg raises on dip bar
25, 20, 20 reps

Plank 1:15 min
Full body stretch
 
Food log 4/10

Chicken, bacon avocado sandwich, half bag of chips from Panera
Work - 2 ground beef tacos, 2 eggs
Pre-workout 1/2 grapefruit, strawberries, blackberries
Post-workout Protein shake, 3 eggs, 4oz steak, sweet potatoes
 
Madmax46 said:
Push 4/9/24

Flat bench
95lbs - 15reps
135 - 10, 8, 7, 6 reps

Incline press Nautilus leverage machine
(Incline bench taken)
50lbs - 15 reps
70lbs - 15 reps
90lbs - 9, 7 reps (left arm giving out)

Seated dumbbell lateral raise
17.5lbs - 15, 15 reps
20lbs - 12, 12 reps

Cables
Decline Crossover
30lbs 15reps
33lbs 15reps
Incline crossover
23lbs - 12reps
23lbs - 12reps
Crossover
23 lbs - 12, 10reps

Seated dumbbell over head tricep extension
17.5lbs - 15 reps
20lbs - 12 reps
22.5lbs - 12 reps

Single arm cable tricep extension
(Left tricep giving out)
22lbs - 8, 7, 4 reps

Abs
Decline sit-ups
Holding 10lb wt overhead 20, 15, 15 reps

Plank - 1min
Click to expand...
Great workout
 
Madmax46 said:
Push 4/9/24

Flat bench
95lbs - 15reps
135 - 10, 8, 7, 6 reps

Incline press Nautilus leverage machine
(Incline bench taken)
50lbs - 15 reps
70lbs - 15 reps
90lbs - 9, 7 reps (left arm giving out)

Seated dumbbell lateral raise
17.5lbs - 15, 15 reps
20lbs - 12, 12 reps

Cables
Decline Crossover
30lbs 15reps
33lbs 15reps
Incline crossover
23lbs - 12reps
23lbs - 12reps
Crossover
23 lbs - 12, 10reps

Seated dumbbell over head tricep extension
17.5lbs - 15 reps
20lbs - 12 reps
22.5lbs - 12 reps

Single arm cable tricep extension
(Left tricep giving out)
22lbs - 8, 7, 4 reps

Abs
Decline sit-ups
Holding 10lb wt overhead 20, 15, 15 reps

Plank - 1min
Click to expand...
Nice training
 
Took my sleep supplements with last meal - ZMA with 5HTP, Tryptophan, GABA
Took Tesomorelin with Melatonin 12mg

Woke up 4 hours later - didn’t feel groggy, felt energized and couldn’t fall back asleep,
Took 3mg of Melatonin and had a bowl of whole wheat cereal to see if eating would help and still couldn’t sleep.

When I work nights I usually get 6 hours of sleep especially if I get a good work out in.
 
Madmax46 said:
Pull 4/11/24

Pull-ups - 13. (almost did 14), 8 reps
Chin-ups - 4, 4 reps

Lat pull downs - wide grip
110lbs - 15 reps
121 lbs - 10, 9 reps

Seated rows
110lbs - 15 reps
121 lbs - 10, 9 reps
143 lbs - 5 reps

Seated rows - single arm
66lbs - 9, 8, 8 reps
55lbs - 10 reps (slow, focus on contraction)

Machine reverse fly / rear delts
70lbs - 13, 12 reps
80lbs - 10, 8 reps
60lbs - 10 reps (slow, focus on contraction)

Seater preacher curls with bar
Not sure how much EZ curl bar weighs - weights don’t include bar
30lbs - 10 reps
40lbs - 4 reps
30lbs - 8, 6 reps

Forearm rotations on flat surface with kettlebells
20lbs - 13, 13, 10 reps

Leg raises on dip bar
25, 20, 20 reps

Plank 1:15 min
Full body stretch
Click to expand...
Madmax46 said:
Food log 4/10

Chicken, bacon avocado sandwich, half bag of chips from Panera
Work - 2 ground beef tacos, 2 eggs
Pre-workout 1/2 grapefruit, strawberries, blackberries
Post-workout Protein shake, 3 eggs, 4oz steak, sweet potatoes
Click to expand...
Madmax46 said:
Took my sleep supplements with last meal - ZMA with 5HTP, Tryptophan, GABA
Took Tesomorelin with Melatonin 12mg

Woke up 4 hours later - didn’t feel groggy, felt energized and couldn’t fall back asleep,
Took 3mg of Melatonin and had a bowl of whole wheat cereal to see if eating would help and still couldn’t sleep.

When I work nights I usually get 6 hours of sleep especially if I get a good work out in.
Click to expand...
@Madmax46 food log looking good bro very up top
you hardcore PUSH IT
 
Legs 4/13/24

Squats - to the floor, no belt
95lbs - 12 reps
115lbs -12 reps
185lbs - 3, 3 reps
155lbs - 9, 8 reps

Front Squats - to the floor, no belt
135lbs - 7 reps
115lbs - 9, 7 reps

Leg extension machine
80lbs - 12 reps
90lbs - 12 reps
100lbs - 12, 12, 12 reps

Prone leg curl machine
50lbs - 12 reps
60lbs - 12 reps
80lbs - 12 reps
100lbs - 6 reps
90lbs - 5 - got a Charlie horse so stopped

Glute drive
90lbs - 12 reps
140lbs - 12 reps
180lbs - 12 reps

Plank - 1:20 min
 
Food log 4-12
Thin crust supreme pizza (wife bought)
Work - 4 skinless chicken thighs with “sauce” carrots, crackers with minimal amt of dip, 2 eggs
Preworkout - 1/2 grapefruit, 1 banana
Post workout - Salmon, rice w lentils, veggies
 
Madmax46 said:
Legs 4/13/24

Squats - to the floor, no belt
95lbs - 12 reps
115lbs -12 reps
185lbs - 3, 3 reps
155lbs - 9, 8 reps

Front Squats - to the floor, no belt
135lbs - 7 reps
115lbs - 9, 7 reps

Leg extension machine
80lbs - 12 reps
90lbs - 12 reps
100lbs - 12, 12, 12 reps

Prone leg curl machine
50lbs - 12 reps
60lbs - 12 reps
80lbs - 12 reps
100lbs - 6 reps
90lbs - 5 - got a Charlie horse so stopped

Glute drive
90lbs - 12 reps
140lbs - 12 reps
180lbs - 12 reps

Plank - 1:20 min
Click to expand...
Madmax46 said:
Post workout meal - salmon, rice with lentils, veggies
Click to expand...
Madmax46 said:
Food log 4-12
Thin crust supreme pizza (wife bought)
Work - 4 skinless chicken thighs with “sauce” carrots, crackers with minimal amt of dip, 2 eggs
Preworkout - 1/2 grapefruit, 1 banana
Post workout - Salmon, rice w lentils, veggies
Click to expand...
@Madmax46 pizza a bit off but im assuming your cheat day bro? or?
 
oh I think you did the right thing stopping
 
lentils are delicious they're just sort of hard to digest sometimes
 
4/14 shoulders / cardio

Heavy bags - 3 x 4 min rounds

Seated alternating dumbbell shoulder press
30lbs - 12 reps
35lbs - 12 reps
40lbs - 8 reps
45lbs - 5 reps
45lbs - 8 reps

Seated dumbbell lateral raise
15lbs - 15, 15 reps
17.5lbs - 12, 12 reps
20lbs - 10, 10 reps

Seated dip machine
145lbs - 15 reps
165lbs - 15 reps
185lbs - 12, 10 reps

Treadmill - 1 mile run 9:30 min - started at 6 and went up every couple min

Plank 1:30 min

Stretch
 
any special plans for Sunday or you taking the day off
 
salmon looks really good and good fats too
 
4/15 full upper body

Flat dumbbell bench
95lbs - 15 reps
115lbs - 15 reps
135lbs - 10 reps
145 - 6, 5 reps

Single arm dumbbell row
60lbs - 12 reps
65lbs - 12 reps
70lbs - 8, 5 reps

Machine pec fly
90lbs - 15 reps
100lbs - 12 reps
110lbs - 10 reps

Machine pull over
90lbs - 15 reps
100lbs - 12 reps
110lbs - 10 reps

Cable single arm curls
22lbs - 10, 10, 8 reps

Cable single arm tricep push down
16.5lbs - 8, 4 reps

Plank 1:40min
Stretch
 
Madmax46 said:
Legs 4/13/24

Squats - to the floor, no belt
95lbs - 12 reps
115lbs -12 reps
185lbs - 3, 3 reps
155lbs - 9, 8 reps

Front Squats - to the floor, no belt
135lbs - 7 reps
115lbs - 9, 7 reps

Leg extension machine
80lbs - 12 reps
90lbs - 12 reps
100lbs - 12, 12, 12 reps

Prone leg curl machine
50lbs - 12 reps
60lbs - 12 reps
80lbs - 12 reps
100lbs - 6 reps
90lbs - 5 - got a Charlie horse so stopped

Glute drive
90lbs - 12 reps
140lbs - 12 reps
180lbs - 12 reps

Plank - 1:20 min
Click to expand...
Good work
 
Madmax46 said:
4/15 full upper body

Flat dumbbell bench
95lbs - 15 reps
115lbs - 15 reps
135lbs - 10 reps
145 - 6, 5 reps

Single arm dumbbell row
60lbs - 12 reps
65lbs - 12 reps
70lbs - 8, 5 reps

Machine pec fly
90lbs - 15 reps
100lbs - 12 reps
110lbs - 10 reps

Machine pull over
90lbs - 15 reps
100lbs - 12 reps
110lbs - 10 reps

Cable single arm curls
22lbs - 10, 10, 8 reps

Cable single arm tricep push down
16.5lbs - 8, 4 reps

Plank 1:40min
Stretch
Click to expand...
@Madmax46 great training day :) id like to see more planks though
 
definitely keep your food on point
 
if you're going to eat fries and burgers make sure it's homemade and quality
 
Madmax46 said:
4/15 full upper body

Flat dumbbell bench
95lbs - 15 reps
115lbs - 15 reps
135lbs - 10 reps
145 - 6, 5 reps

Single arm dumbbell row
60lbs - 12 reps
65lbs - 12 reps
70lbs - 8, 5 reps

Machine pec fly
90lbs - 15 reps
100lbs - 12 reps
110lbs - 10 reps

Machine pull over
90lbs - 15 reps
100lbs - 12 reps
110lbs - 10 reps

Cable single arm curls
22lbs - 10, 10, 8 reps

Cable single arm tricep push down
16.5lbs - 8, 4 reps

Plank 1:40min
Stretch
Click to expand...
Great job
 
Good core work as well in your workouts
 
machine pull over look good!
 
Madmax46 said:
Post work out meal. Went to lunch with the wife and skipped my usual burger and fries. Went on a mile walk after.
Click to expand...
That looks amazing!
 
Boxing Day: Warm up. 3 rounds sparring. Abs. 3 rounds on speed bag.

Did pretty good in sparring. Still fading a bit in the 3rd round. My sparring partner did catch me with an uppercut. He slipped my jab and caught me with a lead uppercut, Feeling it in my neck already.
 
Post work out food. Wild caught salmon with veggie Biryani rice. The salmon cost me $6.80 at Whole Foods. Cheaper than a McDonalds meals. It becoming my go to post work out meal.
 

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Food log 4/17
Mahi Mahi with veggie biryani rice
Work: “Chinese chicken” salty chopped chicken breast basically with white rice. Half bag of potato chips. 4 eggs
Preworkout: 1/2 grapefruit, one small square thin crust supreme pizza slice.
Post work out: Salmon with biryani rice and peppers
 
Madmax46 said:
Boxing Day: Warm up. 3 rounds sparring. Abs. 3 rounds on speed bag.

Did pretty good in sparring. Still fading a bit in the 3rd round. My sparring partner did catch me with an uppercut. He slipped my jab and caught me with a lead uppercut, Feeling it in my neck already.
Click to expand...
Madmax46 said:
Post work out food. Wild caught salmon with veggie Biryani rice. The salmon cost me $6.80 at Whole Foods. Cheaper than a McDonalds meals. It becoming my go to post work out meal.
Click to expand...
Madmax46 said:
Food log 4/17
Mahi Mahi with veggie biryani rice
Work: “Chinese chicken” salty chopped chicken breast basically with white rice. Half bag of potato chips. 4 eggs
Preworkout: 1/2 grapefruit, one small square thin crust supreme pizza slice.
Post work out: Salmon with biryani rice and peppers
Click to expand...
@Madmax46 smart move with the meals bro I like the salmon
you know prepping food like this is #1 way to success
but you gotta cut the pizza slice :) get a yam with a protein shake preworkout
 
Npcclassicphysique champ said:
@Madmax46 smart move with the meals bro I like the salmon
you know prepping food like this is #1 way to success
but you gotta cut the pizza slice :) get a yam with a protein shake preworkout
Click to expand...
Im trying to finish this leftover pizza lol
 
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