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Approved Log My TRT plus Tesamorelin 3 month cycle Log

keep up the good work and be careful with those elbows
 
wrist and elbows are a pain in the ass got to baby them
 
look into graston technique that will help
 
gotta improve the mobility and flexibility in your joints
 
Definitely rest that elbow until things are feeling better. Even give it an extra day just to be safe. Never worth making things worse and having a setback.
 
Great
 
Legs 6/28/24

Squats - to the floor, no belt
115lbs - 10 reps
135lbs - 10 reps
215lbs - 3 reps
205lbs - 3, 3 reps

Sled runs - 15 yards each way
(Weight doesn’t include sled)
Push 15 yards then pull 15 yards to original position = 1
90lbs = 1
140lbs = 1
160lbs = 1
180lbs = 1
190lbs = 1

Plank - 2 min
Treadmill 1 mile jog - 10:05 min, 0.5 incline
Stretch
 
Post workout meal

Just random leftovers from the fridge 😆

Costco rotisserie chicken broiled, rice bread toast with avocado, peppers.
 

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Madmax46 said:
6/27
Day off - busy day at work, slept early and got 7 hrs of sleep.
Click to expand...
Madmax46 said:
Post workout meal

Just random leftovers from the fridge 😆

Costco rotisserie chicken broiled, rice bread toast with avocado, peppers.
Click to expand...
@Madmax46 your random left overs look pro man :)

hows your training today? post workout aka what was the workout :)
 
6/29
Took a day off from training on Sat. Dinner was sirloin streak, chips, guacamole and passed out. Did drink a couple glasses of Puerto Rican rum I bought (yeah I know no alcohol). Day off Sat so slept in and got like 10 hrs of sleep.
 

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the food updates are pretty good you're very creative
 
you definitely won't go wrong catching up on sleep
 
Sunday workouts are always the most tiring for me
 
heck of an update again you're keeping consistency going
 
guacamole is the best I like to use it at least two or three times a week with my food
 
Conditioning 6/30

Treadmill - 0.5 mile warm up - 5:10 min, 0.5 incline

Heavy bag
-Boxing boxing 3 x 4 min rounds
-Muay Thai 2 x 4 min rounds

Clean & Press
95lbs - 5 reps
115lbs - 5 reps
125lbs - 5 reps (1 min rest)
135lbs - 1 rep (failed to hit this on my last 3 conditioning days. Crazy how much diff 10 hours of sleep can make.)

Standing lateral dumbbell raise
17.5lbs - 15 reps
20lbs - 15 reps
22.5lbs - 12 reps

Treadmill 1 mile run - 9:15min, 0.5 incline
Stretch
 
Madmax46 said:
Legs 6/28/24

Squats - to the floor, no belt
115lbs - 10 reps
135lbs - 10 reps
215lbs - 3 reps
205lbs - 3, 3 reps

Sled runs - 15 yards each way
(Weight doesn’t include sled)
Push 15 yards then pull 15 yards to original position = 1
90lbs = 1
140lbs = 1
160lbs = 1
180lbs = 1
190lbs = 1

Plank - 2 min
Treadmill 1 mile jog - 10:05 min, 0.5 incline
Stretch
Click to expand...

Ass to grass with no belt is how real men should squat - but if you’re going heavy and unsure always air on side of caution and use a belt
 
Madmax46 said:
Conditioning 6/30

Treadmill - 0.5 mile warm up - 5:10 min, 0.5 incline

Heavy bag
-Boxing boxing 3 x 4 min rounds
-Muay Thai 2 x 4 min rounds

Clean & Press
95lbs - 5 reps
115lbs - 5 reps
125lbs - 5 reps (1 min rest)
135lbs - 1 rep (failed to hit this on my last 3 conditioning days. Crazy how much diff 10 hours of sleep can make.)

Standing lateral dumbbell raise
17.5lbs - 15 reps
20lbs - 15 reps
22.5lbs - 12 reps

Treadmill 1 mile run - 9:15min, 0.5 incline
Stretch
Click to expand...
@coolguy77711 clean press nice one but you must have been tired man :)

Madmax46 said:
Post work out meal
Protein shake
Shower
Steak and 3 eggs, sour dough bread with butter
Click to expand...
perfect PWO meal :)
 
Post work out meal
Protein shake
Shower
Salmon, peppers, half avocado with seasoning
 

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Madmax46 said:
Boxing 7/1
Warmup
Sparring 3x3 min rounds - able to pace myself and last all 3 rounds
Heavy bag - 1 round - light work for endurance
Abs
Click to expand...
@Madmax46 you must be good with the bag now, you faster in sparring?
Madmax46 said:
Post work out meal
Protein shake
Shower
Salmon, peppers, half avocado with seasoning
Click to expand...
PWO meal is perfect and the peppers look like a 5 star meal bro :)

hows your macros now?
 
that food looks incredible
 
I would suggest instead of protein shake swapping some more veggies or fruit
 
I like that you're getting in the cardio and you're having fun doing it
 
Still room to improve your diet but you will get there
 
I like the Omega oils those are good for your joints
 
Push 7/1/24

Incline bench
95lbs - 15 reps
135lbs - 12 reps
155lbs - 6 reps
165lbs - 3 + 1 (spotter assisted) reps
155lbs - 5 reps

Flat bench
145lbs - 9 reps
155lbs - 5, 4 reps

Cables
Decline Crossover
27lbs - 10, 10 reps
Crossover
27lbs - 10, 8 reps
Incline crossover
20lbs - 8, 8 reps

Standing single arm cable over head tricep extension
22lbs - 15 reps
27.5lbs - 10, 10 reps

Plank - 2 min
Stretch
 
Madmax46 said:
Push 7/1/24

Incline bench
95lbs - 15 reps
135lbs - 12 reps
155lbs - 6 reps
165lbs - 3 + 1 (spotter assisted) reps
155lbs - 5 reps

Flat bench
145lbs - 9 reps
155lbs - 5, 4 reps

Cables
Decline Crossover
27lbs - 10, 10 reps
Crossover
27lbs - 10, 8 reps
Incline crossover
20lbs - 8, 8 reps

Standing single arm cable over head tricep extension
22lbs - 15 reps
27.5lbs - 10, 10 reps

Plank - 2 min
Stretch
Click to expand...
@Madmax46 2mins plank is good....keep consistency and you will be able to push this number........
 
Pull 7/3/24

Working nights, got 7 hrs of sleep, felt good

Seated rows
99lbs - 15 reps
121lbs - 13 reps
143lbs - 9 reps
148lbs - 9 reps
153lbs - 5 reps

Seated rows - single arm
66lbs - 13 reps
77lbs - 9 reps
82lbs - 5 reps

Machine reverse fly / rear delts
80lbs - 12, 12 reps
90lbs - 8, 8 reps
70lbs - 12 reps

Machine pull over
120lbs - 13 reps
130lbs - 9 reps
140lbs - 6 reps
110lbs - 10, 8 reps

Stretch
 
Madmax46 said:
Legs 6/28/24

Squats - to the floor, no belt
115lbs - 10 reps
135lbs - 10 reps
215lbs - 3 reps
205lbs - 3, 3 reps

Sled runs - 15 yards each way
(Weight doesn’t include sled)
Push 15 yards then pull 15 yards to original position = 1
90lbs = 1
140lbs = 1
160lbs = 1
180lbs = 1
190lbs = 1

Plank - 2 min
Treadmill 1 mile jog - 10:05 min, 0.5 incline
Stretch
Click to expand...
Nice dog I love it
 
Madmax46 said:
Pull 7/3/24

Working nights, got 7 hrs of sleep, felt good

Seated rows
99lbs - 15 reps
121lbs - 13 reps
143lbs - 9 reps
148lbs - 9 reps
153lbs - 5 reps

Seated rows - single arm
66lbs - 13 reps
77lbs - 9 reps
82lbs - 5 reps

Machine reverse fly / rear delts
80lbs - 12, 12 reps
90lbs - 8, 8 reps
70lbs - 12 reps

Machine pull over
120lbs - 13 reps
130lbs - 9 reps
140lbs - 6 reps
110lbs - 10, 8 reps

Stretch
Click to expand...
@Madmax46 training is doing it right , good level here
reps need to be high , like rows get less sets in and add more reps :)

Madmax46 said:
Post work out meal
Sirloin steak, 3 eggs, sour dough toast with butter
Click to expand...
steak and eggs PERFECT
but cut the bread imo
 
Madmax46 said:
Pull 7/3/24

Working nights, got 7 hrs of sleep, felt good

Seated rows
99lbs - 15 reps
121lbs - 13 reps
143lbs - 9 reps
148lbs - 9 reps
153lbs - 5 reps

Seated rows - single arm
66lbs - 13 reps
77lbs - 9 reps
82lbs - 5 reps

Machine reverse fly / rear delts
80lbs - 12, 12 reps
90lbs - 8, 8 reps
70lbs - 12 reps

Machine pull over
120lbs - 13 reps
130lbs - 9 reps
140lbs - 6 reps
110lbs - 10, 8 reps

Stretch
Click to expand...
@Madmax46 You doing good with workout bro.....keep it up.........
 
Conditioning 7/7

Treadmill - 0.5 mile warm up - 5:10 min, 0.5 incline

Heavy bag
-Boxing boxing 3 x 4 min rounds
-Muay Thai 2 x 4 min rounds

Clean & Press
95lbs - 5 reps
115lbs - 5 reps
135lbs - 2 reps - (my left bicep really hurting with the last one. Decided to stop at 2)

Standing lateral dumbbell raise
20lbs - 15 reps
Went light - performed slow reps and holding at the top to avoid aggravating right rotator cuff
10lbs - 15 reps
12lbs - 15 reps

Treadmill 1 mile run - 9:00 min, 0.5 incline
Stretch
 
Madmax46 said:
7/6
Busy day at work, tired, skipped the gym, went to bed early and got 8 hrs of sleep
Click to expand...
Madmax46 said:
Conditioning 7/7

Treadmill - 0.5 mile warm up - 5:10 min, 0.5 incline

Heavy bag
-Boxing boxing 3 x 4 min rounds
-Muay Thai 2 x 4 min rounds

Clean & Press
95lbs - 5 reps
115lbs - 5 reps
135lbs - 2 reps - (my left bicep really hurting with the last one. Decided to stop at 2)

Standing lateral dumbbell raise
20lbs - 15 reps
Went light - performed slow reps and holding at the top to avoid aggravating right rotator cuff
10lbs - 15 reps
12lbs - 15 reps

Treadmill 1 mile run - 9:00 min, 0.5 incline
Stretch
Click to expand...
Madmax46 said:
Post work out meal
1 nectarine
Sirloin steak, 3 eggs, toast and butter
Click to expand...
@Madmax46 7/7 was a good day i see you pushing it man :) 15 reps on the raises nice
keep the pump up and keep it hard man
 
Madmax46 said:
Conditioning 7/7

Treadmill - 0.5 mile warm up - 5:10 min, 0.5 incline

Heavy bag
-Boxing boxing 3 x 4 min rounds
-Muay Thai 2 x 4 min rounds

Clean & Press
95lbs - 5 reps
115lbs - 5 reps
135lbs - 2 reps - (my left bicep really hurting with the last one. Decided to stop at 2)

Standing lateral dumbbell raise
20lbs - 15 reps
Went light - performed slow reps and holding at the top to avoid aggravating right rotator cuff
10lbs - 15 reps
12lbs - 15 reps

Treadmill 1 mile run - 9:00 min, 0.5 incline
Stretch
Click to expand...
Good Job
 
take that day off and make sure you get some rest and hit it hard
 
good job on this update clean and press not bad doing one plate as long as it's controlled
 
make sure you're getting in the veggies as well
 
that is a good update man I think you're doing great
 
I like to do a nice warm up on the treadmill as well really warm up the body
 
keep up with the conditioning and keep pushing it
 
that's smart to stretch after your workout everybody should do some stretching afterwards
 
Push 7/9/24

Incline bench
95lbs - 15 reps
135lbs - 12 reps
155lbs - 6 reps
165lbs - 3, (+1 only went half way down) reps

Flat bench
155lbs - 6, 6 reps
165lbs - 2 reps

Nautilus leverage decline press machine
(Going lighter to focus on stretch and contraction) also easier on my shoulders
90lbs - 10, 10, 10 reps

Cables
Decline Crossover
27lbs - 12, 12 reps
Crossover
27lbs - 10, 9 reps
Incline crossover
20lbs - 10, 10 reps

Standing single arm cable over head tricep extension
27.5lbs - 12, 11, 8 reps

Plank - 2 min
Stretch
Treadmill 1 mile run - 9:17 min, 0.5 incline
 
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