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@Farmboy looks like it’s all going good man you’re pushing some dang good weight
It’s gradually moving up for sure brother
Bro, that sounds like a plan right there. Get the money's worth all day.On shift days some reduced volume but more intensifiers on each set, AMRAPS and lengthened partials to make sure I get my monies worth
People definitely overtrain their triceps. It's a hardy muscle but you really don't have to train them that hardPushing higher on more developed groups. The triceps have around an extra years worth of training from when I was more limited in equipment
Second dayshift
Warmup, circles
Front raise superset with side raise
15lbs x 12 front
15lbs x 12 side
15lbs x 12 front
15lbs x 12 side
15lbs x 10 front
15lbs x 12 side
Seated incline cable flies
60lbs x 12 slow
60lbs x 12 slow
60lbs x 10 plus partials
60lbs x AMRAP partials
Standing decline cable flies
60lbs x 12 squeeze
60lbs x 12 squeeze
60lbs x 12 plus partials and stretch
60lbs x AMRAP partials with stretch
Cable forearm curls
135lbs x 20 slow plus stretch
135lbs x 18 slow
135lbs x 16 slow, AMRAP
Second day shift, some fatigue from the extra exertion of winter driving. It’s a couple hours each day of demanding energy and attention but it is what it is. Hoping to hear from the Doc tomorrow and get my blood req set up.
Warmup, circles
Front raise superset with side raise
15lbs x 12 front
15lbs x 12 side
15lbs x 12 front
15lbs x 12 side
15lbs x 10 front
15lbs x 12 side
Seated incline cable flies
60lbs x 12 slow
60lbs x 12 slow
60lbs x 10 plus partials
60lbs x AMRAP partials
Standing decline cable flies
60lbs x 12 squeeze
60lbs x 12 squeeze
60lbs x 12 plus partials and stretch
60lbs x AMRAP partials with stretch
Cable forearm curls
135lbs x 20 slow plus stretch
135lbs x 18 slow
135lbs x 16 slow, AMRAP
Second day shift, some fatigue from the extra exertion of winter driving. It’s a couple hours each day of demanding energy and attention but it is what it is. Hoping to hear from the Doc tomorrow and get my blood req set up.
@Farmboy Great rep range right here!
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power pump today
really going deep
First nightshift changeover day
Warmup
Last raises - half speed
15lbs x 12
20lbs x 10
20lbs x 10
Cable curls - back to machine
70lbs x 12
75lbs x 10
75lbs x 8 plus lengthened partials )LP)
75lbs x 7 LP
75lbs x AMRAP lengthen partials
Cable curls tricep rope
120lbs x 12
120lbs x 10
120lbs x 9 plus partials
120lbs x 8 partials
120lbs x AMRAP partials
Tricep pushdowns - half speed
130lbs x 12
130lbs x 10
130lbs x 8 with partials
130lbs x 7 with partias
130lbs x AMRAP partials
Overhead extensions with tricep rope
130lbs x 10
130lbs x 10
130lbs x 8 partials
130lbs x 7 partials
130lbs x AMRAP partials
Grabbed a break and a shake and went on to 20minutes cardio bpm 138-143 at lvl 10.
Really becoming a lover of white rice around my training, after about 30minutes I feel prepumped and find fatigue fades quicker between sets. Additionally, there seem to be greater endurance available with my preworkout rice than when I used oats.
Either way, I’ve got my private clinic processing this years fees and prepping my bloodwork req. I’ll finish this log with bloods and a general update before rolling into the spring bulk with my next log. I am an optimist with the coming bloods but it will be worth seeing the impact of my HCG heavy dosing this year but the supplements, cardio and a sense of other risk factors should hopefully see me through.
Warmup
Last raises - half speed
15lbs x 12
20lbs x 10
20lbs x 10
Cable curls - back to machine
70lbs x 12
75lbs x 10
75lbs x 8 plus lengthened partials )LP)
75lbs x 7 LP
75lbs x AMRAP lengthen partials
Cable curls tricep rope
120lbs x 12
120lbs x 10
120lbs x 9 plus partials
120lbs x 8 partials
120lbs x AMRAP partials
Tricep pushdowns - half speed
130lbs x 12
130lbs x 10
130lbs x 8 with partials
130lbs x 7 with partias
130lbs x AMRAP partials
Overhead extensions with tricep rope
130lbs x 10
130lbs x 10
130lbs x 8 partials
130lbs x 7 partials
130lbs x AMRAP partials
Grabbed a break and a shake and went on to 20minutes cardio bpm 138-143 at lvl 10.
Really becoming a lover of white rice around my training, after about 30minutes I feel prepumped and find fatigue fades quicker between sets. Additionally, there seem to be greater endurance available with my preworkout rice than when I used oats.
Either way, I’ve got my private clinic processing this years fees and prepping my bloodwork req. I’ll finish this log with bloods and a general update before rolling into the spring bulk with my next log. I am an optimist with the coming bloods but it will be worth seeing the impact of my HCG heavy dosing this year but the supplements, cardio and a sense of other risk factors should hopefully see me through.
@Farmboy Great numbers....keep going.......
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I now have the req so I will get it done after my nightshift tomorrow night
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perfect
More great volume this week you're really keeping the intensity up bro.
I totally get this, it becomes a gradual journey to those last few reps when you know you're making progress and smashing that grow buttonbut it’s the last few reps every set that really hit the burn and the partials that get me to failure. The rest of the reps are just the journey to that destination
I love how you throw in little details into your log like this, I do too and I wonder if anyone reads them LOL
I'd train using the movements that don't even stress your injury at all until it's healed up a bit more
Haha yesss! Love this
Great target HR zone.
Killing it bro!
A lot of weight moved over this log, and it’s been a great process rolling from the cut into a health maintenance phase on base TRT. It’s been a really fun log for sure
I’ve printed my paperwork and when I get off today, I’ll head in to the clinic and see where I’m at. I’ll post up what I can when the results trickle in and ideally close out this log for the start of the spring bulk.
I’ve printed my paperwork and when I get off today, I’ll head in to the clinic and see where I’m at. I’ll post up what I can when the results trickle in and ideally close out this log for the start of the spring bulk.
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Taking an extra rest night to hopefully reduce some of the inflammation on the liver markers. Makes for a sleepy nightshiftwill be waiting to see the update
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it should for sure
First full day off
Warmup, circles
Lat raises - half speed
15lbs x 12
15lbs x 12
20lbs x 12
Yates rows - slow eccentric, heavy squeeze
185lbs x 12
205lbs x 12
205lbs x 12
Laying cable pull overs
90lbs x 12
125lbs x 12
125lbs x 10
Lat push downs tricep rope
125lbs x 12
125lbs x 10
125lbs x 10
Seated cable row - wide grip reduced tempo
210lbs x 12 slow
220lbs x 12 slow, held last four reps in contraction, slow stretch on eccentric
220lbs x 12 slow, held last 2 reps in contraction, slow stretch on eccentric
220lbs x AMRAP partials with reduced speed, focus on stretch and contraction with reduced ROM
Taking a broad look at the volume done and identifying what volume is actually hitting that growth button via difficulty, burn and intensity and what aspects of the volume are only providing fatigue. I’m hoping to reduce the wasted volume by making reps more challenging via reduced tempo, heavier contractions and more focused intense stretching per rep. This will be the new mission for me this year to get more efficient and reduce wasted reps
BW is coming back slowly on results that I’ll post up here when all results are in. Couple early things to note is my RBC and Hemo sit just on the hide side out of range and my T3 is also just high. I had bloods done Wednesday morning where my last test shot was Monday night so that is also quite out of range but everything else is fairly solid. The blood thickness will be a major focal point as I need to get better strategies in place if I want to lean on compounds like EQ. I guess drink 6L of water daily wasn’t enough
Warmup, circles
Lat raises - half speed
15lbs x 12
15lbs x 12
20lbs x 12
Yates rows - slow eccentric, heavy squeeze
185lbs x 12
205lbs x 12
205lbs x 12
Laying cable pull overs
90lbs x 12
125lbs x 12
125lbs x 10
Lat push downs tricep rope
125lbs x 12
125lbs x 10
125lbs x 10
Seated cable row - wide grip reduced tempo
210lbs x 12 slow
220lbs x 12 slow, held last four reps in contraction, slow stretch on eccentric
220lbs x 12 slow, held last 2 reps in contraction, slow stretch on eccentric
220lbs x AMRAP partials with reduced speed, focus on stretch and contraction with reduced ROM
Taking a broad look at the volume done and identifying what volume is actually hitting that growth button via difficulty, burn and intensity and what aspects of the volume are only providing fatigue. I’m hoping to reduce the wasted volume by making reps more challenging via reduced tempo, heavier contractions and more focused intense stretching per rep. This will be the new mission for me this year to get more efficient and reduce wasted reps
BW is coming back slowly on results that I’ll post up here when all results are in. Couple early things to note is my RBC and Hemo sit just on the hide side out of range and my T3 is also just high. I had bloods done Wednesday morning where my last test shot was Monday night so that is also quite out of range but everything else is fairly solid. The blood thickness will be a major focal point as I need to get better strategies in place if I want to lean on compounds like EQ. I guess drink 6L of water daily wasn’t enough
Got the cardio in, 20 minutes at lvl 10, bpm 140-143.
My doc isn’t happy with the BW results so he’s order another panel for tomorrow morning. I didn’t realize what a difference it could make having blood drawn a day after the T shot but it sure did. Free T was at 1155pmol/L which is well past the 700s that they claim is the normal range.
Back off to the clinic I go haha
My doc isn’t happy with the BW results so he’s order another panel for tomorrow morning. I didn’t realize what a difference it could make having blood drawn a day after the T shot but it sure did. Free T was at 1155pmol/L which is well past the 700s that they claim is the normal range.
Back off to the clinic I go haha
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day off and you pushed hardFirst full day off
Warmup, circles
Lat raises - half speed
15lbs x 12
15lbs x 12
20lbs x 12
Yates rows - slow eccentric, heavy squeeze
185lbs x 12
205lbs x 12
205lbs x 12
Laying cable pull overs
90lbs x 12
125lbs x 12
125lbs x 10
Lat push downs tricep rope
125lbs x 12
125lbs x 10
125lbs x 10
Seated cable row - wide grip reduced tempo
210lbs x 12 slow
220lbs x 12 slow, held last four reps in contraction, slow stretch on eccentric
220lbs x 12 slow, held last 2 reps in contraction, slow stretch on eccentric
220lbs x AMRAP partials with reduced speed, focus on stretch and contraction with reduced ROM
Taking a broad look at the volume done and identifying what volume is actually hitting that growth button via difficulty, burn and intensity and what aspects of the volume are only providing fatigue. I’m hoping to reduce the wasted volume by making reps more challenging via reduced tempo, heavier contractions and more focused intense stretching per rep. This will be the new mission for me this year to get more efficient and reduce wasted reps
BW is coming back slowly on results that I’ll post up here when all results are in. Couple early things to note is my RBC and Hemo sit just on the hide side out of range and my T3 is also just high. I had bloods done Wednesday morning where my last test shot was Monday night so that is also quite out of range but everything else is fairly solid. The blood thickness will be a major focal point as I need to get better strategies in place if I want to lean on compounds like EQ. I guess drink 6L of water daily wasn’t enough
@Farmboy I think before we add eq or anything lets see how overall bloods do, and 6l water wont thin blood per so
you have the results? post them up please
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I ended up getting kicked off my clinic for that
. I gave up in the end and accepted that I could probably just do it myself anyway.
That’s the way man, trying to fight it for sure. Fortunate that the clinic is across the country and the doc can’t see that I’ve gone up two shirt sizesI ended up getting kicked off my clinic for that
Postedday off and you pushed hard
I think before we add eq or anything lets see how overall bloods do, and 6l water wont thin blood per so
you have the results? post them up please
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
I’ll head in tomorrow morning and do another batch but those probably won’t come back until next week
100% I put a lot of time and effort into minding the lipid panel, not realizing that low dose 300test then onto a clen cut would have had such an impact on the RBC and hemo.
The irritation is that up in Northern Alberta, my people don’t seem to believe in blood banks
nearest one is five hours away
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estrogen is too high imo @Farmboy repost your pinning schedule please and any ancillaries
Test is 160mg split min/fri with HCG 300iu twice weekly on sun/wed. No other ancillaries in play. My estrogen has been at this level relatively consistently while on TRT and the extra fluid in my joints has always been nice. No other symptoms at all from this level for me
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Thats the hcg as I suspected before, I thought maybe you added something else. you feel fine? @Farmboy
HCG is for sure the culprit but I feel no symptoms of high estrogen. In general I feel very very well at this dose with no negatives to report at all
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would be nice to get lcms test on e2
I'm liking your thinking on your new lifting strategy. I had the exact same thought a while back when I was beating the living shit outta myself too lol.First full day off
Warmup, circles
Lat raises - half speed
15lbs x 12
15lbs x 12
20lbs x 12
Yates rows - slow eccentric, heavy squeeze
185lbs x 12
205lbs x 12
205lbs x 12
Laying cable pull overs
90lbs x 12
125lbs x 12
125lbs x 10
Lat push downs tricep rope
125lbs x 12
125lbs x 10
125lbs x 10
Seated cable row - wide grip reduced tempo
210lbs x 12 slow
220lbs x 12 slow, held last four reps in contraction, slow stretch on eccentric
220lbs x 12 slow, held last 2 reps in contraction, slow stretch on eccentric
220lbs x AMRAP partials with reduced speed, focus on stretch and contraction with reduced ROM
Taking a broad look at the volume done and identifying what volume is actually hitting that growth button via difficulty, burn and intensity and what aspects of the volume are only providing fatigue. I’m hoping to reduce the wasted volume by making reps more challenging via reduced tempo, heavier contractions and more focused intense stretching per rep. This will be the new mission for me this year to get more efficient and reduce wasted reps
BW is coming back slowly on results that I’ll post up here when all results are in. Couple early things to note is my RBC and Hemo sit just on the hide side out of range and my T3 is also just high. I had bloods done Wednesday morning where my last test shot was Monday night so that is also quite out of range but everything else is fairly solid. The blood thickness will be a major focal point as I need to get better strategies in place if I want to lean on compounds like EQ. I guess drink 6L of water daily wasn’t enough
With your type of work volume becomes a really huge factor in your training. On your off time I can see pushing hard the way you do but when you're one shit, especially nights, that kinda volume can actually be detrimental to muscle growth.
Its different for everyone but I'm sure with you're experience you'll find a good balance that works for you.
Second full day off, got more bloods done. Early results show RBC and Hemo back in range. I think after the nightshift, I didn’t have enough water on board
Warmup, circles
Front raises
15lbs x 12
20lbs x 10
20lbs x 8
Flat bench
185lbs x 12 slow tempo
205lbs x 12 slow tempo
205lbs x 8
Lat raises
20lbs x 12
25lbs x 8
25lbs x 7
Seated incline cable fly
70lbs x 12, stretch and squeeze each rep
70lbs x 12, same as above with longer stretch
70lbs x 10, AMRAP partials at lengthened stretch
Standing decline cable fly
70lbs x 12 squeeze each and long stretch
70lbs x 11, one partial plus squeeze and stretch
70lbs x 9, AMRAP partials with long stretch
Break, had a shake then onto cardio, 20 minutes at lvl 10, bpm 140-145
All partials results coming back from the BW thus far are better with sodium and platelets being the only two abnormal readings with both being low. Sodium is no shock with my water consumption and controlled diet and the platelet count has always been low for me as baseline throughout my life. I won’t get all the results back until Monday however and I’ll post them up in the same format as last time
The effort to reduce volume continues with intensifiers added per set that target stretching and squeezing the muscle rather than slapping on more and more volume. I got to the pump and fatigue point I wanted to so I’m happy enough.
Warmup, circles
Front raises
15lbs x 12
20lbs x 10
20lbs x 8
Flat bench
185lbs x 12 slow tempo
205lbs x 12 slow tempo
205lbs x 8
Lat raises
20lbs x 12
25lbs x 8
25lbs x 7
Seated incline cable fly
70lbs x 12, stretch and squeeze each rep
70lbs x 12, same as above with longer stretch
70lbs x 10, AMRAP partials at lengthened stretch
Standing decline cable fly
70lbs x 12 squeeze each and long stretch
70lbs x 11, one partial plus squeeze and stretch
70lbs x 9, AMRAP partials with long stretch
Break, had a shake then onto cardio, 20 minutes at lvl 10, bpm 140-145
All partials results coming back from the BW thus far are better with sodium and platelets being the only two abnormal readings with both being low. Sodium is no shock with my water consumption and controlled diet and the platelet count has always been low for me as baseline throughout my life. I won’t get all the results back until Monday however and I’ll post them up in the same format as last time
The effort to reduce volume continues with intensifiers added per set that target stretching and squeezing the muscle rather than slapping on more and more volume. I got to the pump and fatigue point I wanted to so I’m happy enough.
I definitely think it’s moving in the right direction, especially with the shift work and the impact that has on rest and recovery. By reducing the volume I’ve noticed I’m more focused on per rep quality and muscle activation so it’s been a positive process for sure
One can never underestimate how satisfying it is to grind oneself into the dirt however
The doc is accommodating in some respects but follows the blood test parameters mandated by the government regulatory body. I will plea my case as this is not the first time I’ve presented with this estro level but because I report no symptoms, he doesn’t seem to worry
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shouldn't be an issue then
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Good day off, flat bench we should drop set to 110 for 30 reps try it @Farmboy
lets wait for all bloods to come in
Will do, I’m looking for ways to get more out of the flat bench. I loved it when that’s all I had but I find I get a MUCH better chest activation with my cable rigs and less tricep/front delt
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Haha yea love doing that tooI definitely think it’s moving in the right direction, especially with the shift work and the impact that has on rest and recovery. By reducing the volume I’ve noticed I’m more focused on per rep quality and muscle activation so it’s been a positive process for sure
One can never underestimate how satisfying it is to grind oneself into the dirt however
Save those days for when you're off shift and you should see some big improvements in your growth and overall well being.
Nice back workout mate. Yates rows for 205 with controlled reps and contraction is good going!First full day off
Warmup, circles
Lat raises - half speed
15lbs x 12
15lbs x 12
20lbs x 12
Yates rows - slow eccentric, heavy squeeze
185lbs x 12
205lbs x 12
205lbs x 12
Laying cable pull overs
90lbs x 12
125lbs x 12
125lbs x 10
Lat push downs tricep rope
125lbs x 12
125lbs x 10
125lbs x 10
Seated cable row - wide grip reduced tempo
210lbs x 12 slow
220lbs x 12 slow, held last four reps in contraction, slow stretch on eccentric
220lbs x 12 slow, held last 2 reps in contraction, slow stretch on eccentric
220lbs x AMRAP partials with reduced speed, focus on stretch and contraction with reduced ROM
Taking a broad look at the volume done and identifying what volume is actually hitting that growth button via difficulty, burn and intensity and what aspects of the volume are only providing fatigue. I’m hoping to reduce the wasted volume by making reps more challenging via reduced tempo, heavier contractions and more focused intense stretching per rep. This will be the new mission for me this year to get more efficient and reduce wasted reps
BW is coming back slowly on results that I’ll post up here when all results are in. Couple early things to note is my RBC and Hemo sit just on the hide side out of range and my T3 is also just high. I had bloods done Wednesday morning where my last test shot was Monday night so that is also quite out of range but everything else is fairly solid. The blood thickness will be a major focal point as I need to get better strategies in place if I want to lean on compounds like EQ. I guess drink 6L of water daily wasn’t enough
Reposted
Last dayshift
Extra stretches and circles
Cable curls - back to machine, looong stretch each rep
80lbs x 12
90lbs x 10, two partials at length
90lbs x AMRAP, drop set with lengthened partials
Tricep rope cable curls
110lbs x 12, plus partials
110lbs x 12, plus partials
110lbs x AMRAP partials drop set till 45lbs
Tricep pushdowns
135lbs x 12
135lbs x 10 plus partials
135lbs x AMRAP partials, drop set till failure
Tricep rope overhead extensions
110lbs x 12
110lbs x 11, plus partials
110lbs x AMRAP partials with held stretch
Quick break and a shake, onto cardio 20 minutes at lvl 10, bpm 140-145
Adopting modifications to further reduce volume while building intensity. @LevButlerov
lol fixed it
Ach I hit Post Reply when I added you Lev.
I added your drop set recommendation to each functional set as a mean of hitting that intensity button while keeping the volume reasonable. I absolutely loved the enhanced burn and pump from a peel-a-plate style of drop set at the end of each set. I kept the form clean without a lot of extra body English and allowed ROM to work its way down as fatigue builds and performance drops.
Lower volume, better pump and muscle activation on each set gonna keep those in going forward as a closer for each applicable exercise. Massive thanks brother
I forgot I had the other thread open, sorry about that brothers
Last dayshift
Extra stretches and circles
Cable curls - back to machine, looong stretch each rep
80lbs x 12
90lbs x 10, two partials at length
90lbs x AMRAP, drop set with lengthened partials
Tricep rope cable curls
110lbs x 12, plus partials
110lbs x 12, plus partials
110lbs x AMRAP partials drop set till 45lbs
Tricep pushdowns
135lbs x 12
135lbs x 10 plus partials
135lbs x AMRAP partials, drop set till failure
Tricep rope overhead extensions
110lbs x 12
110lbs x 11, plus partials
110lbs x AMRAP partials with held stretch
Quick break and a shake, onto cardio 20 minutes at lvl 10, bpm 140-145
Adopting modifications to further reduce volume while building intensity. @LevButlerov
lol fixed it
Ach I hit Post Reply when I added you Lev.
I added your drop set recommendation to each functional set as a mean of hitting that intensity button while keeping the volume reasonable. I absolutely loved the enhanced burn and pump from a peel-a-plate style of drop set at the end of each set. I kept the form clean without a lot of extra body English and allowed ROM to work its way down as fatigue builds and performance drops.
Lower volume, better pump and muscle activation on each set
gonna keep those in going forward as a closer for each applicable exercise. Massive thanks brotherI forgot I had the other thread open, sorry about that brothers
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hardcore on the push againReposted
Last dayshift
Extra stretches and circles
Cable curls - back to machine, looong stretch each rep
80lbs x 12
90lbs x 10, two partials at length
90lbs x AMRAP, drop set with lengthened partials
Tricep rope cable curls
110lbs x 12, plus partials
110lbs x 12, plus partials
110lbs x AMRAP partials drop set till 45lbs
Tricep pushdowns
135lbs x 12
135lbs x 10 plus partials
135lbs x AMRAP partials, drop set till failure
Tricep rope overhead extensions
110lbs x 12
110lbs x 11, plus partials
110lbs x AMRAP partials with held stretch
Quick break and a shake, onto cardio 20 minutes at lvl 10, bpm 140-145
Adopting modifications to further reduce volume while building intensity. @LevButlerov
lol fixed it
Ach I hit Post Reply when I added you Lev.
I added your drop set recommendation to each functional set as a mean of hitting that intensity button while keeping the volume reasonable. I absolutely loved the enhanced burn and pump from a peel-a-plate style of drop set at the end of each set. I kept the form clean without a lot of extra body English and allowed ROM to work its way down as fatigue builds and performance drops.
Lower volume, better pump and muscle activation on each set
I forgot I had the other thread open, sorry about that brothers
and I see you added it really deep trainingbut lower volume is not better pump try 20 reps and see @Farmboy
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your new gym looks legit! I like this set up @Farmboy growing the hardcore gym at home!!
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@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
Looks good man, great start to the home gym
That machine looks cool. I'd love to hear how it goes and what you think of it long term.
Amazing you can work with your wife putting things together. I can't do it lol. I'd rather deal with creative or hard solutions to make a 2 person job into a 1 person job before I get my wife to help. Its usually safe that way lol
Gives me that missing piece to go with the bench and cable setup. Legs now can be smashed with the same intensity as the rest of my setup without needing a spot
lol I love that logic brother
It’s an oddity for us, we met at work a decade ago and tha sorta was the foundation. She recognizes that I fundamentally have no idea what I’m doing but am ignorantly confident while doing it
works well for us
This was the missing piece for sure. Completes the bench and cable setup
These Temu/amazon pieces are always an adventure to build but as a general rule, they’ve been very solid in a home gym setting
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will be the winnerGives me that missing piece to go with the bench and cable setup. Legs now can be smashed with the same intensity as the rest of my setup without needing a spot
That’s a strong arm day!! You are a machine!Reposted
Last dayshift
Extra stretches and circles
Cable curls - back to machine, looong stretch each rep
80lbs x 12
90lbs x 10, two partials at length
90lbs x AMRAP, drop set with lengthened partials
Tricep rope cable curls
110lbs x 12, plus partials
110lbs x 12, plus partials
110lbs x AMRAP partials drop set till 45lbs
Tricep pushdowns
135lbs x 12
135lbs x 10 plus partials
135lbs x AMRAP partials, drop set till failure
Tricep rope overhead extensions
110lbs x 12
110lbs x 11, plus partials
110lbs x AMRAP partials with held stretch
Quick break and a shake, onto cardio 20 minutes at lvl 10, bpm 140-145
Adopting modifications to further reduce volume while building intensity. @LevButlerov
lol fixed it
Ach I hit Post Reply when I added you Lev.
I added your drop set recommendation to each functional set as a mean of hitting that intensity button while keeping the volume reasonable. I absolutely loved the enhanced burn and pump from a peel-a-plate style of drop set at the end of each set. I kept the form clean without a lot of extra body English and allowed ROM to work its way down as fatigue builds and performance drops.
Lower volume, better pump and muscle activation on each set
I forgot I had the other thread open, sorry about that brothers
First day shift, 3am back
Circles and stretches plus active deadhang 20sec
Yates row
205lbs x 14
205lbs x 12 slow tempo
205lbs x 12 sloooow tenpo
Laying cable pull over
110lbs x 12
110lbs x 12
110lbs x 10 AMRAP partials
Tricep rope lat pushdown
110lbs x 12
110lbs x 11 plus partials
110lbs x 10 AMRAP partials
Seated cable row
205lbs x 12
205lbs x 12 hold contraction, slow eccentric
205lbs x 12 AMRAP partials with emphasis on squeezing each rep
Day one was solid but the sleep was poor so I’m already starting a bit behind but the good news is after I get home in 15hrs, I surely will sleep well
Circles and stretches plus active deadhang 20sec
Yates row
205lbs x 14
205lbs x 12 slow tempo
205lbs x 12 sloooow tenpo
Laying cable pull over
110lbs x 12
110lbs x 12
110lbs x 10 AMRAP partials
Tricep rope lat pushdown
110lbs x 12
110lbs x 11 plus partials
110lbs x 10 AMRAP partials
Seated cable row
205lbs x 12
205lbs x 12 hold contraction, slow eccentric
205lbs x 12 AMRAP partials with emphasis on squeezing each rep
Day one was solid but the sleep was poor so I’m already starting a bit behind but the good news is after I get home in 15hrs, I surely will sleep well
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3am yates rows kill!
Solid start to what’s likely to be a busy set for me. The reduced volume is treating me well and the intensifiers still get me where I need to go
I love the gym setup bro nice pic!
At our age you can add a baby aspirin EOD along with this much water
This is almost 100% why your e2 was high. Are you going to continue with this? You said you feel good so that's a bonus.
I wouldn't reduce volume too much but I do love the AMRAPS and partials.
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reduced volume is going to be a win for you long term
It’s all coming together for sure. The blood and estrogen all moved into range on the most recent test. I hope to get the full panel back tomorrow and I’ll post it up
I’ve heard about the baby aspirin and will definitely look at it in the context as a support for my hemo/rbc
Great, keep us posted about the aspirin. Look into it yourself as well too.
Second day shift
Warmups
Front raises - reduced tempo
15lbs x 12
15lbs x 12
15lbs x 12
Seated incline cable flies
70lbs x 12, long stretch
70lbs x 12, long stretch and partials
70lbs x 10, AMRAP partials dropset
Standing decline cable flies
70lbs x 12 heavy contraction
70lbs x 12 stretch plus contraction
70lbs x 11, AMRAP partials with stretch focus
Cable forearm curls
70lbs x AMRAP
70lbs x 20
70lbs x 20
Into the second day shift with work being very busy. A lot of noticeable fatigue present so worked around that with some extra stretching and mobility work. Sets felt good though and the outcomes were solid
Warmups
Front raises - reduced tempo
15lbs x 12
15lbs x 12
15lbs x 12
Seated incline cable flies
70lbs x 12, long stretch
70lbs x 12, long stretch and partials
70lbs x 10, AMRAP partials dropset
Standing decline cable flies
70lbs x 12 heavy contraction
70lbs x 12 stretch plus contraction
70lbs x 11, AMRAP partials with stretch focus
Cable forearm curls
70lbs x AMRAP
70lbs x 20
70lbs x 20
Into the second day shift with work being very busy. A lot of noticeable fatigue present so worked around that with some extra stretching and mobility work. Sets felt good though and the outcomes were solid
Nice arm workout mate. Partials and drop sets, must have been intense.Reposted
Last dayshift
Extra stretches and circles
Cable curls - back to machine, looong stretch each rep
80lbs x 12
90lbs x 10, two partials at length
90lbs x AMRAP, drop set with lengthened partials
Tricep rope cable curls
110lbs x 12, plus partials
110lbs x 12, plus partials
110lbs x AMRAP partials drop set till 45lbs
Tricep pushdowns
135lbs x 12
135lbs x 10 plus partials
135lbs x AMRAP partials, drop set till failure
Tricep rope overhead extensions
110lbs x 12
110lbs x 11, plus partials
110lbs x AMRAP partials with held stretch
Quick break and a shake, onto cardio 20 minutes at lvl 10, bpm 140-145
Adopting modifications to further reduce volume while building intensity. @LevButlerov
lol fixed it
Ach I hit Post Reply when I added you Lev.
I added your drop set recommendation to each functional set as a mean of hitting that intensity button while keeping the volume reasonable. I absolutely loved the enhanced burn and pump from a peel-a-plate style of drop set at the end of each set. I kept the form clean without a lot of extra body English and allowed ROM to work its way down as fatigue builds and performance drops.
Lower volume, better pump and muscle activation on each set
I forgot I had the other thread open, sorry about that brothers
Looks like a nice piece of equipment. Must have been exciting putting it together with the anticipation of using it.
Nice back workout despite the poor sleep. 200lb Yates rows with controlled tempo is legit!
Great workout, reduced volume is nice with some AMRAP's for a good pump. Great job working around the shiftwork fatigue; I know how that sucks.
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nice not too much volume this is perfect
It never gets any easier brother but pays the bills
Hey we’re getting there for sure, the intensifiers help with the satisfaction as wellnice not too much volume this is perfect
Don't I know it. Pays the bills and your circadian rhythm pays for them too. LOL
We should make coin this as a new term we all use! I like it.
It’s going to be a fantastic piece of equipment for sure, I’m looking forward to using it
The sleep is killer for sure, I like to think I can out eat and out train a bad rest but we know that not be true
Changeover day
Warmup
Cable curls - back to machine
70lbs x 12 stretch
70lbs x 10 stretch and partials
70lbs x 9 stretch and AMRAP partials
Tricep rope cable curls
120lbs x 12 held the contraction
120lbs x 12, squeeze
120lbs x 10 plus AMRAP partials
Tricep pushdowns
130lbs x 12
130lbs x 11 plus partials
130lbs x 10 plus AMRAP partials
Overhead extensions tricep rope
130lbs x 12 stretch
130lbs x 10 stretch and partials
130lbs x 10 plus AMRAP partials with long stretch
Leg press
185lbs x 12, slow tempo, stretch at compression
185lbs x 12, slow tempo, stretch at compression
185lbs x 12, AMRAP partials after set, slow tempo, stretch at compression
Grabbed a shake then onto cardio, 20 minutes on the elliptical at lvl 10, bpm 140-145
This is a busy change over day for me , I have a doc consult here shortly and then a board meeting to attend prior to my nightshift. The workout was great and the trend of slightly lower volume with higher intensifiers continues to get me to the destination. Rolling out the leg press was great although I kept the weight light and really focused in on feeling that quad stretch heavily in the compressed position. Great machine that one
Warmup
Cable curls - back to machine
70lbs x 12 stretch
70lbs x 10 stretch and partials
70lbs x 9 stretch and AMRAP partials
Tricep rope cable curls
120lbs x 12 held the contraction
120lbs x 12, squeeze
120lbs x 10 plus AMRAP partials
Tricep pushdowns
130lbs x 12
130lbs x 11 plus partials
130lbs x 10 plus AMRAP partials
Overhead extensions tricep rope
130lbs x 12 stretch
130lbs x 10 stretch and partials
130lbs x 10 plus AMRAP partials with long stretch
Leg press
185lbs x 12, slow tempo, stretch at compression
185lbs x 12, slow tempo, stretch at compression
185lbs x 12, AMRAP partials after set, slow tempo, stretch at compression
Grabbed a shake then onto cardio, 20 minutes on the elliptical at lvl 10, bpm 140-145
This is a busy change over day for me , I have a doc consult here shortly and then a board meeting to attend prior to my nightshift. The workout was great and the trend of slightly lower volume with higher intensifiers continues to get me to the destination. Rolling out the leg press was great although I kept the weight light and really focused in on feeling that quad stretch heavily in the compressed position. Great machine that one
Got all my bloodwork in, the doc was happy enough with it and my overall health that no changes in the TRT will occur
The big things of note was the reduction in estrogen which was probably spiked by the HCG shot as well as the reduction in some of the blood thickness markers. That said, I’ll schedule some blood bank visits this year to help keep things in range and reasonable as well as roll in a baby aspirin in the AM when running EQ at 300mg/weekly
The doc doesn’t mind the out of range test values as long as the other markers are good and I’m feeling well. With this greater understanding after this first full year of TRT, I was wondering if you all think it may be better long term health wise to lowers the TRT dose when I’m cruising or to leave it in the minor super physiological range?
The big things of note was the reduction in estrogen which was probably spiked by the HCG shot as well as the reduction in some of the blood thickness markers. That said, I’ll schedule some blood bank visits this year to help keep things in range and reasonable as well as roll in a baby aspirin in the AM when running EQ at 300mg/weekly
The doc doesn’t mind the out of range test values as long as the other markers are good and I’m feeling well. With this greater understanding after this first full year of TRT, I was wondering if you all think it may be better long term health wise to lowers the TRT dose when I’m cruising or to leave it in the minor super physiological range?
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step by step
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volume steady but a bit high
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Bloods look good and your e2 not high imo @Farmboy
and baby aspirin ed is a good one
but 300mgs/week eq with how much test?
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I mean the lowest effective dose is always going to have the best health outcomes, but you can run it higher with attention to bloods and blood pressure.
Agreed e2 is more then fine
I was hoping to run the classic 500mg test e dosed in two shots mon/fri alongside the Eq for estrogen control and whatever mild anabolic benefit it provides
The HCG spikes are real for sure
Just watch for eq can sometimes fuck up your bloods.
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500mgs test will work but start with 200mgs eq not 300.
Roger, low and slow for sure
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perfect
Everyone is different 3-2 ratio seemed to work well for me keeping e2 levels correct.
Very important to get bloods around week 7-8 it takes Eq that long to fully saturate with its long half life.
And when starting this out remember Ai first few weeks until Eq kicks in and helps with e2 control . if you start 500 test and 200 Eq at the same time.
From experience I needed an Ai as I had sensitive nipples first few weeks . Then dropped the ai
500-200 not a bad starting point to asses after bloods what you need to do
@Farmboy you have a very aggressive doctor then. In the old days it was harder for people to get TRT. Now it's way too easy and more and more doctors are becoming more aggressive, especially at these clinics. In the long run keep in mind that it will shorten your lifespan being on 300 mg a week. That much I can guarantee you.
Hold on brother, I think we have a misunderstanding. The doc has me on 160mg weekly for my test e TRT. When I was speaking of a 300mg dose that was in reference to the next bulk phase with EQ at 300mg/weekly which has since been dropped to 200. No 300mg weekly cruises for me
Bros, if you're going to be aggressive with TRT, it's a smart idea to get blood work done. If you're concerned and you don't trust your doctor on what he's saying, you can always get multiple opinions. @Farmboy
That's really good. I'm glad your doctor is working with you. @Farmboy I'm not a big fan of that HCG. It definitely can spike the estrogen, and sometimes it's really hard to bring it back down without taking another drug.
yes. but 160mg is still pretty strong. i always recommend 100-120mgs.. right in there. and then if you want to blast then blast and cycle from there.
the issue with your doctor is he isn't a cardiologist. if you ask a cardiologist he will tell you any amount of trt puts you at risk for clots and stroke as you age. much less an amount roughly 30-50% above
i honestly am not a fan of hcg. I've used it my fair share amount of time back in the day, and it always was counterproductive for me. @Farmboy
It’s got a lot of drawbacks for sure and makes managing estro such a pain.
This makes a lot of sense, I think after the next blast I’ll walk back the doses some. As I get more dialed in, I feel I’m a less risk of losing any progress on the cruise so bent constantly out of range is just a liability for health. I’ll try that 120mg weekly on the next cruise in June/July this year
That’s exactly it and I end up in a position of stacking more compounds to mitigate the others. It’s one thing if I’m balancing my main anabolic drivers for a short term bulk but continuously is an issue.
The missus/pin nurse is definitely the proponent of HCG however and our current pregnancy was definitely brought about by its usage. She is a…..reasonable woman and I suspect after we’re done having kids, I’ll be able to sell her on pulling it. She’s a funny one, no problems about hitting me up with horse gear but mention pulling the HCG? Oh no
I enjoy the private clinic doc quite a bit as he’s very accommodating and accessible, but I do agree with you and some other brothers in saying this current dose is a little hot for long term usage.
I’m thinking of rolling it back to 120mg when I’m on my next cruise phase in June/July this year and seeing if that puts my bloods closer to the range
I’m thinking of rolling it back to 120mg when I’m on my next cruise phase in June/July this year and seeing if that puts my bloods closer to the range
Last nightshift
Warmup, cable face pulls
60lbs x 12
60lbs x 12
60lbs x 12
Yates row
205lbs x 12 slow
210lbs x 10 slow
210lbs x 10 slow
Laying cable pullovers
90lbs x 12
90lbs x 12
90lbs x 12, AMRAP partials in middle range
Tricep rope lat pushdowns
90lbs x 12 stretch
90lbs x 12 stretch
90lbs x 10, AMRAP partials with stretch
Seated cable rows
210lbs x 12 slow tempo
210lbs x 12 hard contraction, slow
210lbs x 11 AMRAP partials with hard contraction and slow tempo
Onto the last nightshift brothers, the fatigue is kicking me in the teeth today but we’re almost there. Kept the form clean and although some intensifiers weren’t pushed as far as possible, this still felt like a solid back day.
Warmup, cable face pulls
60lbs x 12
60lbs x 12
60lbs x 12
Yates row
205lbs x 12 slow
210lbs x 10 slow
210lbs x 10 slow
Laying cable pullovers
90lbs x 12
90lbs x 12
90lbs x 12, AMRAP partials in middle range
Tricep rope lat pushdowns
90lbs x 12 stretch
90lbs x 12 stretch
90lbs x 10, AMRAP partials with stretch
Seated cable rows
210lbs x 12 slow tempo
210lbs x 12 hard contraction, slow
210lbs x 11 AMRAP partials with hard contraction and slow tempo
Onto the last nightshift brothers, the fatigue is kicking me in the teeth today but we’re almost there. Kept the form clean and although some intensifiers weren’t pushed as far as possible, this still felt like a solid back day.
At the end of the day, it’s your decision in your body, but you’ll notice that doctors are very different. Cardiologists are much different thinkers than other doctors cardiologist will tell you for example to avoid all oils entirely as they do clogged the heart and they also are not big fans of TRT at all because they’ve seen it all.This makes a lot of sense, I think after the next blast I’ll walk back the doses some. As I get more dialed in, I feel I’m a less risk of losing any progress on the cruise so bent constantly out of range is just a liability for health. I’ll try that 120mg weekly on the next cruise in June/July this year
A lot of the benefits you can get in other ways.
You're better off just taking some herbals then.That’s exactly it and I end up in a position of stacking more compounds to mitigate the others. It’s one thing if I’m balancing my main anabolic drivers for a short term bulk but continuously is an issue.
The missus/pin nurse is definitely the proponent of HCG however and our current pregnancy was definitely brought about by its usage. She is a…..reasonable woman and I suspect after we’re done having kids, I’ll be able to sell her on pulling it. She’s a funny one, no problems about hitting me up with horse gear but mention pulling the HCG? Oh no
First day off, last day of this log.
Warmup, circles and stretches
Front raise superset with side raise
15lbs x 12 front
15lbs x 12 side
15lbs x 12 front
15lbs x 12 side
15lbs x 12 front
15lbs x 12 side
Seated incline cable flies
70lbs x 12, long stretch
70lbs x 11 long stretch
70lbs x 10, AMRAP partials at stretched position
Standing decline cable flies
70lbs x 12 heavy squeeze
70lbs x 12 squeeze and stretch at length
70lbs x 10 AMRAP lengthened partials
Leg press
225lbs x 12, slow tempo and stretch at contraction
225lbs x 12, slow tempo and stretch at contraction
225lbs x 12, slow tempo and stretch at contraction, AMRAP partials till burnout
Cardio, 20 minutes on the elliptical at lvl 10, bpm 135-140
Alright friends, we have arrived at a point where the maintenance is done, the bloodwork is clear and the light is green. This has been a solid cut and maintenance phase where we can now shift into a modest bulk with a good foundation and clear markers. I would say that this log has encompassed the most learning for myself in terms of training efficacy, appropriate volume and utility of intensifiers.
I will begin the next log almost immediately as the we begin to titrate up towards 500mg test e and 200mg EQ. Maybe a little Diana here and there to help with leg work haha
Warmup, circles and stretches
Front raise superset with side raise
15lbs x 12 front
15lbs x 12 side
15lbs x 12 front
15lbs x 12 side
15lbs x 12 front
15lbs x 12 side
Seated incline cable flies
70lbs x 12, long stretch
70lbs x 11 long stretch
70lbs x 10, AMRAP partials at stretched position
Standing decline cable flies
70lbs x 12 heavy squeeze
70lbs x 12 squeeze and stretch at length
70lbs x 10 AMRAP lengthened partials
Leg press
225lbs x 12, slow tempo and stretch at contraction
225lbs x 12, slow tempo and stretch at contraction
225lbs x 12, slow tempo and stretch at contraction, AMRAP partials till burnout
Cardio, 20 minutes on the elliptical at lvl 10, bpm 135-140
Alright friends, we have arrived at a point where the maintenance is done, the bloodwork is clear and the light is green. This has been a solid cut and maintenance phase where we can now shift into a modest bulk with a good foundation and clear markers. I would say that this log has encompassed the most learning for myself in terms of training efficacy, appropriate volume and utility of intensifiers.
I will begin the next log almost immediately as the we begin to titrate up towards 500mg test e and 200mg EQ. Maybe a little Diana here and there to help with leg work haha
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