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Veteran Log First Testosterone Cycle at 47 Log

LevButlerov said:
Big proteind ay :D cottage pie how you make that one?

I like the training and pre post cardio is perfect not just not bad! :D shoulder rehab you need a foam roller.
Click to expand...
It's pretty easy ... Just beef mince with sauces and herbs and then mashed potato on top.

I use a foam roller for legs. I use a ball for the rear of my shoulders.
 
waggat said:
It's pretty easy ... Just beef mince with sauces and herbs and then mashed potato on top.

I use a foam roller for legs. I use a ball for the rear of my shoulders.
Click to expand...
Nice looks good on the food :D cant wait to see more.

Ball works!
 
waggat said:
It's pretty easy ... Just beef mince with sauces and herbs and then mashed potato on top.

I use a foam roller for legs. I use a ball for the rear of my shoulders.
Click to expand...
We call that Sheppard's pie. I think it's a British meal
 
waggat said:
Yeah I usually call it that. In my cookbook it says shepard's uses lamb mince and cottage uses beef.
Click to expand...
Oh interesting. I never knew that. My wife does it with lamb sometimes and we just call it Sheppard's pie with lamb lol. Now I know.

I don't really like it with lamb tho. Find it gets a bit too dry cuz it's so lean.
 
waggat said:
Hi all,

I've had lowish T for around 5 years but recently was prescribed TRT. Now that I've found Evo and have reliable sources I've decided to do my first ever cycle.

History

Been training regularly for close to 20 years. Unfortunately you wouldn't be able to tell from looking at me.

I started off as a 'been pole' - 6'3" and only 65-70kg (140-150lb).

Made decent gains in the first few years and in a few other periods but struggled with injuries at times.

Prior to TRT I don't think I made any gains in the last 5 years despite consistent training and good diet.

Since TRT I have been making steady gains.

TRT started at 130mg/week. A month ago I got bloods and was just above the range for both T and free T. E2 was very high (about 350 with a range of <160. No sides as far as I could tell. Because of this I dropped to 100mg/week. Am getting bloods on Monday.

Currently at 97kg (213lb). Body fat estimate is around 20% maybe.

Diet

I generally eat the same breakfast and lunch everyday and then just a different dinner (cook for family).

Breakfast: (70P, 115C, 30F)
300g cooked white rice
60g protein powder
75g mixed berries
25g mixed nuts
8g cranberries
15g sultanas
2 x eggs
5 x fish oil

Lunch: (78P, 75C, 45F)
200g cooked white rice
250g (raw weight) meat (leftover from dinner)
Mixed veggies
Nut bar
2 x eggs
5 x fish oil

Dinner:
Varies
Typical breakdown: 65P, 35C, 50F
Example from last night:
250g rump steak
Lentils
Salad with kale, tomatoes, olives and avocado

Total (example from recently):
Calories: 3000
210P, 240C, 120F

Will post some photos I took today in the next post.

Supplement:
Multi
Magnesium
Zinc
Psyllium husk
Waiting for delivery:
Liver support
Astragalus
Probiotic
Digestive enzyme

Training

For the last few months I have been following Dorian Yates Blood and Guts. Just changed up the exercises recently.

30/08/25 - Day 1 - Shoulders and tri
Machine reverse fly (lbs I think)
60 x 13, 100x 12, 130 x 11, 160 x 10.5
Db lateral (kg each arm)
6 x 12 straight arm, 9 x 11 bent, 12.5 x 9 bent, 15 x 7 + 2 bent
Cable lateral (kg)
7.5 x 10
Db shoulder press (kg each)
9 x 12, 15 x 10, 22.5 x 8, 30 x 6
Cable pushdown (kg)
20x 12, 29 x 11, 36.5 x 10
Close grip smith (kg each side + bar)
17.5 x 11, 27.5 x 9, 36.25 x 8

31/08/25 - day 2 legs
Leg curl (kg)
45 x 12, 65 x 10, 85 x 9, 105 x 8.75
SLDL (kg)
30 x 12, 50 x 12, 65 x 10, 75 x 10, 85 x 11
Leg extension (kg)
61 x 13, 87 x 12, 110 x 10.75
Walking lunges (kg each)
9/9 x 11, 16/16 x 10, 24/20x 9
Leg press - strict/slow (kg)
80 x 14, 140 x 13, 200 x 11
Leg press machine calf
160 x 14, 240 x 12, 320 x 10, 380 x 10
Seated calf (kg)
45 x 12, 70 x 11

02/09/25 - Day 3
Chest and bicep
Flat DB (kg each)
15 x 14, 25 x 11, 32.5 x 8, 37.5 x 7
HS machine incline (kg)
30 x 11, 50 x 8, 65 x 7.75
Incline cable fly (kg each)
7.5 x 11, 10 x 9
Concentration curl (kg each)
9 x 10, 12.5x 19, 15 x 8, 17.5 x 10
Machine preacher (kg total)
17.5 x 11, 26.25 x 8, 33.25 x 9

04/09/25 - Day 4
Back and abs
Straight arm pulldown (lb)
35 x 12, 47.5x 12, 60 x 10
HS Close grip pulldown (kg total)
55 x 11, 80 x 10, 100 x 8
One arm db row (kg)
25 x 10, 35 x 8, 45 x 8
Wide HS chest supported row (kg)
85 x 12, 115 x 10
DB shrug (kg each)
25 x 12, 32.5 x 10

Cardio:
10 mins before and after workout (4 days a week)
20 min x twice a week
40 min x once a week

Proposed Cycle

Likely Test only (open to other suggestions) at around 400mg/week.

Based on my high E from 130mg/week TRT I'm assuming I'll need to start with an AI (have Armidex on hand).

Photos

I have photos to share. How do I get photos embedded instead of attached?
Click to expand...
@waggat nice start to the log. Looks like you have a good plan. I like aromasin personally for an AI but some like arimadex. Can’t wait to watch you grow.
 
Ok I just realised that adding exercise to my food tracking app throws off the macros so I bit over yesterday.

1000000774.webp


Dinner from last night was pretty simple.

1000000772.webp
 
Nice log so far brother, your meals look bloody fantastic and very nutrient dense.

Glad you finally got your T levels sorted out, it's not right to go through life feeling like shit, lethargic, no zest or vitality.

Your structure is quite good, and you're a tall fella, so once you start packing that muscle on you're gonna look fantastic.

Big fan of Dorian & his HIT training style too, it'll serve you well if you focus on lifting heavier loads over time. Less time spent in the gym too.

Following
 
S187 said:
Nice log so far brother, your meals look bloody fantastic and very nutrient dense.

Glad you finally got your T levels sorted out, it's not right to go through life feeling like shit, lethargic, no zest or vitality.

Your structure is quite good, and you're a tall fella, so once you start packing that muscle on you're gonna look fantastic.

Big fan of Dorian & his HIT training style too, it'll serve you well if you focus on lifting heavier loads over time. Less time spent in the gym too.

Following
Click to expand...
Hey mate, thanks for that. Have been checking out your log as well. You're definitely looking good!

Yeah thought I would try the DY method for something different. It's nice to follow a structured program with videos showing the intensity etc. To me it's close to a traditional bodybuilding routine, just a few less ramp sets and only one all out set.
 
BeMe said:
Really??? I saw your video, I would've guessed you're 50 tops
Click to expand...
56 in October. I been doing anti aging peptides. Which im going to be logging reviewing for @Wolfenstein
 
Pigsy said:
56 in October. I been doing anti aging peptides. Which im going to be logging reviewing for @Wolfenstein
Click to expand...
Damn bro that will be some good advertising cuz you definitely don't look 56.

Please tag me on that one bro. I love the longevity and anti aging stuff. Very interested in your protocol.
 
BeMe said:
Damn bro that will be some good advertising cuz you definitely don't look 56.

Please tag me on that one bro. I love the longevity and anti aging stuff. Very interested in your protocol.
Click to expand...
Will do brother
 
Workout today

Had a pretty crap sleep. I always get to sleep easily but sometimes when I wake up (busting to go to toilet) an hour or two before my normal get up time, I struggle to get back to sleep.

Decided to drop the weights a bit and focus on the contraction.

15 min incline treadmill

10 min yoga style stretching and activation

11/09/25 - Day 4

Back and abs

Straight arm pulldown (lb)
35 x 12, 47.5x 11, 60 x 9

HS Close grip pulldown (kg)
50 x 11, 75 x 9, 95 x 9

One arm db row (kg)
25 x 9, 35 x 8, 42.7 x 7

HS wide chest supported row (kg)
80 x 12, 110 x 10

DB shrug (kg each)
25 x 12, 32.5 x 9

Abs - 2 sets each of:
Dead bugs
Planks
BB woodchops
 
BeMe said:
Never show @LevButlerov pics of corn lol
Click to expand...
Corn hate LOL :P
waggat said:
Macros for yesterday:

View attachment 118100

Dinner was Mexican shredded beef. Looks good but didn't turn out like what I expected. The meat itself was a bit dry. Used Chuck steak like the recipe called for so not sure where it went wrong.

View attachment 118101

View attachment 118102
Click to expand...
Actually looks amazing :D like one of those beautiful meals we used to see from @Yuri LOVE IT @waggat
waggat said:
Workout today

Had a pretty crap sleep. I always get to sleep easily but sometimes when I wake up (busting to go to toilet) an hour or two before my normal get up time, I struggle to get back to sleep.

Decided to drop the weights a bit and focus on the contraction.

15 min incline treadmill

10 min yoga style stretching and activation

11/09/25 - Day 4

Back and abs

Straight arm pulldown (lb)
35 x 12, 47.5x 11, 60 x 9

HS Close grip pulldown (kg)
50 x 11, 75 x 9, 95 x 9

One arm db row (kg)
25 x 9, 35 x 8, 42.7 x 7

HS wide chest supported row (kg)
80 x 12, 110 x 10

DB shrug (kg each)
25 x 12, 32.5 x 9

Abs - 2 sets each of:
Dead bugs
Planks
BB woodchops
Click to expand...
You trained well but the sleep, are you taking pre sleep supplements? magenesium zinc valerian root?
waggat said:
Yeah in a slow cooker. Was ok just not great.

View attachment 118166
Click to expand...
Slow cookers can hit or miss I tried a few times.
 
LevButlerov said:
Corn hate LOL :P

Actually looks amazing :D like one of those beautiful meals we used to see from @Yuri LOVE IT @waggat

You trained well but the sleep, are you taking pre sleep supplements? magenesium zinc valerian root?

Slow cookers can hit or miss I tried a few times.
Click to expand...
Yes my wife has all the sleep supplements. I took what you listed plus ashwaganda and passionflower. I only really have an issue if I wake up to go to the toilet within an hour or two of when I plan to get up. Then I sometimes struggle to get back to sleep. I'll see how I go tonight.
 
waggat said:
Yes my wife has all the sleep supplements. I took what you listed plus ashwaganda and passionflower. I only really have an issue if I wake up to go to the toilet within an hour or two of when I plan to get up. Then I sometimes struggle to get back to sleep. I'll see how I go tonight.
Click to expand...
So here's a trick I figured out. I can get outta bed and walk to my bathroom and keep my eyes closed. Put your hand infront of you but keep it kinda limp incase you run into something.

Keep your eyes closed. Don't turn on the light and piss. Sit like a chick and piss that way. Never open your eyes or turn on a light. As soon as you do that you're fucked. Since I started doing it that way I fall back asleep within seconds of hitting the bed everytime.

Some nights I piss 4 times so this method changed my life lol.
 
waggat said:
Yes my wife has all the sleep supplements. I took what you listed plus ashwaganda and passionflower. I only really have an issue if I wake up to go to the toilet within an hour or two of when I plan to get up. Then I sometimes struggle to get back to sleep. I'll see how I go tonight.
Click to expand...
BeMe said:
So here's a trick I figured out. I can get outta bed and walk to my bathroom and keep my eyes closed. Put your hand infront of you but keep it kinda limp incase you run into something.

Keep your eyes closed. Don't turn on the light and piss. Sit like a chick and piss that way. Never open your eyes or turn on a light. As soon as you do that you're fucked. Since I started doing it that way I fall back asleep within seconds of hitting the bed everytime.

Some nights I piss 4 times so this method changed my life lol.
Click to expand...
@BeMe has the best trick, try to keep eyes closed I do it :D
 
BeMe said:
So here's a trick I figured out. I can get outta bed and walk to my bathroom and keep my eyes closed. Put your hand infront of you but keep it kinda limp incase you run into something.

Keep your eyes closed. Don't turn on the light and piss. Sit like a chick and piss that way. Never open your eyes or turn on a light. As soon as you do that you're fucked. Since I started doing it that way I fall back asleep within seconds of hitting the bed everytime.

Some nights I piss 4 times so this method changed my life lol.
Click to expand...
Makes sense. I always try and keep them as closed as possible. Will try your way. I think it's doable.
 
Workout today.

Decided to switch to a push, pull, legs split (was on a 4-way training 4 days a week). Will do this 6 days a week and see how I go.

The plan is to slightly increase the volume in terms of exercises total for the week and also the working sets (was doing Dorian Yates style with big jumps between sets and 1 all out set). Will stick with one top set but will get some more sets in near the top weight while ramping up.

12/09/25

15 min incline treadmill

15 min foam rolling and dynamic flexibility/activation

Day 3 - Legs

Leg extension (kg)
2 X warmups
82x12, 96x12, 110x11

HS leg press (kg)
1xwarmup
160x13, 200x12, 240x10

Back extension (kg)
1xwarmup
20x12, 35x11, 45x11

May add a single leg exercise here next time.

Leg press calf (lb)
2 x warmups
315x10, 350x10, 380x10

Will add abs hear normally but trained them yesterday.

15 min incline treadmill
 
waggat said:
What are people's thoughts on only having three meals? Is there a disadvantage to that in terms of digestion? Would I be better of splitting some stuff out so I have 4?
Click to expand...
3 or 4 isn't a big difference.

Time restricted eating will make the biggest difference if you're having digestion issues.
 
waggat said:
Do you mean cramming a bunch of meals into a small period?
I currently do 8:30am, 1pm and 6:30pm.
Click to expand...
Kinda ya. Not necessarily a bunch of meals, just whatever you can eat. You'd eat within a tight time window. So when I did it I was eating between 5-9pm. Usually 2 meals and maybe a little snack in between.

If you're having digestion issues it's really good cuz all that time when you're not eating gives your digestive tract a break.

@stevesmi has a great log going wayyyy in depth on this subject if you're curious. He's also done multiple podcast episodes covering the subject.
 
waggat said:
Do you mean cramming a bunch of meals into a small period?
I currently do 8:30am, 1pm and 6:30pm.
Click to expand...
Yes that's IF. Intermittent fasting.
 
LevButlerov said:
Yes that's IF. Intermittent fasting.
Click to expand...
I think the kids are calling it TRE these days lol. Time Restricted Eating.

Back when I was doing it it was called IF but everything I see about it online now calls it TRE.
 
BeMe said:
I think the kids are calling it TRE these days lol. Time Restricted Eating.

Back when I was doing it it was called IF but everything I see about it online now calls it TRE.
Click to expand...
TRE oh really :D we will call it TRE as well !
 
BeMe said:
Kinda ya. Not necessarily a bunch of meals, just whatever you can eat. You'd eat within a tight time window. So when I did it I was eating between 5-9pm. Usually 2 meals and maybe a little snack in between.

If you're having digestion issues it's really good cuz all that time when you're not eating gives your digestive tract a break.

@stevesmi has a great log going wayyyy in depth on this subject if you're curious. He's also done multiple podcast episodes covering the subject.
Click to expand...
Ok will check them out thanks.
 
Going to give blood this morning. My trt doc suggested it. He said there was a slight increase in (I can't remember what exactly but) something to do with red blood cells. Here is a comparison.

1000000804.webp


Doesn't seem like a very significant change and can there be natural variation? Anyway, I usually have high ferritin so regular blood donation helps that.
 
waggat said:
Going to give blood this morning. My trt doc suggested it. He said there was a slight increase in (I can't remember what exactly but) something to do with red blood cells. Here is a comparison.

View attachment 118694

Doesn't seem like a very significant change and can there be natural variation? Anyway, I usually have high ferritin so regular blood donation helps that.
Click to expand...
I'm kinda confused...not sure why you need to give blood according to your numbers.
 
waggat said:
Food yesterday.

View attachment 118689

Dinner was steak and salad.

View attachment 118690
Click to expand...
Good food intake, the steak was rare?
waggat said:
Going to give blood this morning. My trt doc suggested it. He said there was a slight increase in (I can't remember what exactly but) something to do with red blood cells. Here is a comparison.

View attachment 118694

Doesn't seem like a very significant change and can there be natural variation? Anyway, I usually have high ferritin so regular blood donation helps that.
Click to expand...
If your TRT doc wants it, go for it I dont see an issue.
waggat said:
Snacks after blood donation.

View attachment 118745
Click to expand...
what kind of food is this? is that chocolate milk????
 
LevButlerov said:
Good food intake, the steak was rare?

If your TRT doc wants it, go for it I dont see an issue.

what kind of food is this? is that chocolate milk????
Click to expand...
I normally have steak medium-rare.

Yeah chocolate milk. Not sure how long it's been since I drank that. They have a pretty big supply of free snacks to choose from afterwards.
 
waggat said:
Going to give blood this morning. My trt doc suggested it. He said there was a slight increase in (I can't remember what exactly but) something to do with red blood cells. Here is a comparison.

View attachment 118694

Doesn't seem like a very significant change and can there be natural variation? Anyway, I usually have high ferritin so regular blood donation helps that.
Click to expand...
yes a good idea to give blood every chance you get. you can also get a script to dump a pint of blood too if needed. that will thin the blood @waggat
 
stevesmi said:
yes a good idea to give blood every chance you get. you can also get a script to dump a pint of blood too if needed. that will thin the blood @waggat
Click to expand...
Yeah the lady was telling me that people with Haematomachrosis sometimes come in weekly.

Normal requirement is 3 months between visits. I'll stick with that and keep an eye on bloods.
 
waggat said:
Yeah the lady was telling me that people with Haematomachrosis sometimes come in weekly.

Normal requirement is 3 months between visits. I'll stick with that and keep an eye on bloods.
Click to expand...
yeah that should be good. you need those numbers to boost your athletics
 
waggat said:
Going to give blood this morning. My trt doc suggested it. He said there was a slight increase in (I can't remember what exactly but) something to do with red blood cells. Here is a comparison.

View attachment 118694

Doesn't seem like a very significant change and can there be natural variation? Anyway, I usually have high ferritin so regular blood donation helps that.
Click to expand...
def giving blood will help @waggat That is a very smart thing to do. In fact, this weekend, I plan on giving blood
 
stevesmi said:
yeah that should be good. you need those numbers to boost your athletics
Click to expand...
Boost athletics by giving blood? Really? How?

I couldn't find anything related to improving athletics or even athletes doing it.

I saw lowers iron levels and things blood but if your blood is already thing and iron is in range donating blood would be a negative wouldn't it?

Pre cycle I had a low RBC, so if I gave blood it would negatively effect my health right.

All the stuff I read sounds like encouragement to donate blood with things like it "may" help.
 
BeMe said:
Boost athletics by giving blood? Really? How?

I couldn't find anything related to improving athletics or even athletes doing it.

I saw lowers iron levels and things blood but if your blood is already thing and iron is in range donating blood would be a negative wouldn't it?

Pre cycle I had a low RBC, so if I gave blood it would negatively effect my health right.

All the stuff I read sounds like encouragement to donate blood with things like it "may" help.
Click to expand...
No I mean high rbc boosts athletics. That’s why endurance athletes they used to blood dope. It’s an advantage to use those rbcs
But when blood gets too thick for too long you open yourself up to blood clots and stroke.

It’s a good idea to donate a few weeks into cycle
 
BeMe said:
Boost athletics by giving blood? Really? How?

I couldn't find anything related to improving athletics or even athletes doing it.

I saw lowers iron levels and things blood but if your blood is already thing and iron is in range donating blood would be a negative wouldn't it?

Pre cycle I had a low RBC, so if I gave blood it would negatively effect my health right.

All the stuff I read sounds like encouragement to donate blood with things like it "may" help.
Click to expand...
The first time I gave blood I felt sooooo much better and more energetic. They were like, “you need to rest and eat a cookie” I was like “I could do a back flip” hahaha
 
waggat said:
Going to give blood this morning. My trt doc suggested it. He said there was a slight increase in (I can't remember what exactly but) something to do with red blood cells. Here is a comparison.

View attachment 118694

Doesn't seem like a very significant change and can there be natural variation? Anyway, I usually have high ferritin so regular blood donation helps that.
Click to expand...
bro the way i give blood different. i just let pit have a bite at my leg. usually good for a pint or two of blood loss lol @waggat
 
waggat said:
Going to give blood this morning. My trt doc suggested it. He said there was a slight increase in (I can't remember what exactly but) something to do with red blood cells. Here is a comparison.

View attachment 118694

Doesn't seem like a very significant change and can there be natural variation? Anyway, I usually have high ferritin so regular blood donation helps that.
Click to expand...
pretty standard stuff here. if all steroid users got bloods done they would see this. nothing to be freaked out @waggat
 
waggat said:
Going to give blood this morning. My trt doc suggested it. He said there was a slight increase in (I can't remember what exactly but) something to do with red blood cells. Here is a comparison.

View attachment 118694

Doesn't seem like a very significant change and can there be natural variation? Anyway, I usually have high ferritin so regular blood donation helps that.
Click to expand...
heart issues from bloods is a silent killer. @waggat But the reality is, it's very difficult to keep that under control. When you use steroids, you've got to be smart about it.
 
waggat said:
Going to give blood this morning. My trt doc suggested it. He said there was a slight increase in (I can't remember what exactly but) something to do with red blood cells. Here is a comparison.

View attachment 118694

Doesn't seem like a very significant change and can there be natural variation? Anyway, I usually have high ferritin so regular blood donation helps that.
Click to expand...
bros hemoglobin and hematoctrit gonna be high on most of us. that is part of the game. just donate you will relieve it @waggat
 
stevesmi said:
No I mean high rbc boosts athletics. That’s why endurance athletes they used to blood dope. It’s an advantage to use those rbcs
But when blood gets too thick for too long you open yourself up to blood clots and stroke.

It’s a good idea to donate a few weeks into cycle
Click to expand...
Ahh ok. Yea I was super confused and thought I was missing out..

But for me it's bad right. My RBC tends to be below range or low normal even on TRT.
 
BeMe said:
Ahh ok. Yea I was super confused and thought I was missing out..

But for me it's bad right. My RBC tends to be below range or low normal even on TRT.
Click to expand...
that is anemia and quite common. but usually is granny who has it

luckily its easy to treat
 
Workout today.

15 min incline treadmill
10 min yoga style stretching

Push Day 1

Incline cable fly (kg each side)
5x14, 7.5x12, 10x10, 12.5x9

Incline BB press (kg)
35x10, 45x8, 52.5x8, 60x7

Db lateral - straight arm (kg each side)
6 x 14, 8 x 12, 10 x 11, 12.5x10

Db shoulder press (kg db's)
10x 12, 17.5 x 8, 22.5 x 8, 27.5x6

Cable pushdown (kg)
17.5x 14, 26x12, 31 x 11, 35 x 11

Close grip smith (kg +bar)
40x 10, 60 x 9, 70 x 8

15 min incline treadmill

It's been a while since I've done a 3-way split. And I have been doing fairly low volume lately so this was a pretty big change.

Still only doing one top set bet am now doing more sets near that top weight.
 
ROIDDERS said:
pretty standard stuff here. if all steroid users got bloods done they would see this. nothing to be freaked out @waggat
Click to expand...
Ulter said:
heart issues from bloods is a silent killer. @waggat But the reality is, it's very difficult to keep that under control. When you use steroids, you've got to be smart about it.
Click to expand...
ceo said:
bros hemoglobin and hematoctrit gonna be high on most of us. that is part of the game. just donate you will relieve it @waggat
Click to expand...
Yeah I wasn't too concerned but good to donate blood. Feels good doing it knowing you will be helping people out too.
 
waggat said:
Food yesterday was a bit off due to the snack after giving blood. Still ended up alright and even managed to fit in two burgers for dinner.

View attachment 118940

Excuse the colour of the sauce, it low sugar tomato sauce, low fat mayo and dijon mustard. Tasted alright though.

View attachment 118941
Click to expand...
I did notice the sauce too lol :P but the macros look good and I bet it tastes awesome :D @waggat
waggat said:
Workout today.

15 min incline treadmill
10 min yoga style stretching

Push Day 1

Incline cable fly (kg each side)
5x14, 7.5x12, 10x10, 12.5x9

Incline BB press (kg)
35x10, 45x8, 52.5x8, 60x7

Db lateral - straight arm (kg each side)
6 x 14, 8 x 12, 10 x 11, 12.5x10

Db shoulder press (kg db's)
10x 12, 17.5 x 8, 22.5 x 8, 27.5x6

Cable pushdown (kg)
17.5x 14, 26x12, 31 x 11, 35 x 11

Close grip smith (kg +bar)
40x 10, 60 x 9, 70 x 8

15 min incline treadmill

It's been a while since I've done a 3-way split. And I have been doing fairly low volume lately so this was a pretty big change.

Still only doing one top set bet am now doing more sets near that top weight.
Click to expand...
Clean day I like this volume even going to the next level here :D
 
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