Approved Log My TRT cycle restart log

[Npcclassicphysique champ]

I do have ai

aromasin?

 

[Npcclassicphysique champ]

Yes I have oranges ans apples every day for snacks and a bannna before or after I workout

you should have protein bars bro for snacks

and did you talk to @Mobster?

he's your guy @Truckyboy1971 he legit oldchool for TRT
and co-hosts the EVO podcast, you can listen to him here
https://www.evolutionary.org/podcasts/

 

[Truckyboy1971]

you should have protein bars bro for snacks

and did you talk to @Mobster?

he's your guy @Truckyboy1971 he legit oldchool for TRT
and co-hosts the EVO podcast, you can listen to him here
https://www.evolutionary.org/podcasts/

Yes I’m sorting some coaching out very knowledgeable fella listen to the podcast a lot

 

[Npcclassicphysique champ]

Yes I’m sorting some coaching out very knowledgeable fella listen to the podcast a lot

happy to hear bro @Truckyboy1971 lets get your log going more updated some training diet updates

 

[Truckyboy1971]

I would go the TRT route since your leydig cells are not functioning properly. Start low though. 75mg is a good starting dose and give it time to level out. Then get bloods and see where everything is at. You have to be patient because it can take a while to get the proper dose sorted out. You want your test to be in the upper normal range but not high enough that it is driving estrogen above normal. In that case, you will want to lower your test dose.

I notice if I do over 100mg -150mg my libido is rubbish I did an experiment and pinned test p sub cue EOD , 150mg total my libido was insane ! Far better then when I pinned test c IM it’s just the eod pinning but sub cue it’s not really a issue

 

[LevButlerov]

I notice if I do over 100mg -150mg my libido is rubbish I did an experiment and pinned test p sub cue EOD , 150mg total my libido was insane ! Far better then when I pinned test c IM it’s just the eod pinning but sub cue it’s not really a issue

Its possible you have an E2 spike at over 150mgs which is what causes the drop.
Hard to guess as no info on your diet and training which can also cause libido drops (like overtraining) @Truckyboy1971
can you update us more please?

 

[Truckyboy1971]

Its possible you have an E2 spike at over 150mgs which is what causes the drop.
Hard to guess as no info on your diet and training which can also cause libido drops (like overtraining) @Truckyboy1971
can you update us more please?

Well I’m getting bloods next week my bp is fine tho but I noticed like last time test e same has c it kills my libido , using prop its night and day just sub cue it eod

 

[LevButlerov]

Well I’m getting bloods next week my bp is fine tho but I noticed like last time test e same has c it kills my libido , using prop its night and day just sub cue it eod

@Truckyboy1971 the issue is that you cant do bloods every few weeks, you'll need to find a middle level, have you spoked to @Mobster or any coach yet?

 

[Truckyboy1971]

@Truckyboy1971 the issue is that you cant do bloods every few weeks, you'll need to find a middle level, have you spoked to @Mobster or any coach yet?

Yes I’m thinking same it’s not the ester it’s the dose prob takes a while level out I know over in the USA they all seem to be on 200mg a week don’t think any trt clinic here does that high a dose most seem to be on 80 to 125 a week

 

[Mobster]

@Truckyboy1971 the issue is that you cant do bloods every few weeks, you'll need to find a middle level, have you spoked to @Mobster or any coach yet?

Yep.

 

[Mobster]

Well I’m getting bloods next week my bp is fine tho but I noticed like last time test e same has c it kills my libido , using prop its night and day just sub cue it eod

On this. Few thoughts
1) While Test Cyp is probably THE go to TRT test of choice it's not carved in stone that you GOTTA use it. I've had several forms of AAS that work great and others that I was 'meh' over which others LOVE (Adrol for one). I do well on Test C but if prop works better use it. Adjust as we discussed via DM. So if Test E is a no no look at Test C or, as you say, prop.
2) I remain unconvinced on the sub-q thing. But if you are seeing benefits... well do what works for YOU. In the past I could be very 'fixed' (having looked up what was best) vs manipulating things a little to suit. But these should only be 'moved' as it were to improve not to allow lazy aspects etc to creep in.
3) And, on the EOD, I'd still prefer less pinning but again if it works for you do it.

Not enough members monitor their BP. Mine, when tested, has always been good. I recently added a baby aspirin to my protocol and also use Beet Juice in my intra drink at the gym. Ditto a half cialis daily.

 

[Truckyboy1971]

On this. Few thoughts
1) While Test Cyp is probably THE go to TRT test of choice it's not carved in stone that you GOTTA use it. I've had several forms of AAS that work great and others that I was 'meh' over which others LOVE (Adrol for one). I do well on Test C but if prop works better use it. Adjust as we discussed via DM. So if Test E is a no no look at Test C or, as you say, prop.
2) I remain unconvinced on the sub-q thing. But if you are seeing benefits... well do what works for YOU. In the past I could be very 'fixed' (having looked up what was best) vs manipulating things a little to suit. But these should only be 'moved' as it were to improve not to allow lazy aspects etc to creep in.
3) And, on the EOD, I'd still prefer less pinning but again if it works for you do it.

Not enough members monitor their BP. Mine, when tested, has always been good. I recently added a baby aspirin to my protocol and also use Beet Juice in my intra drink at the gym. Ditto a half cialis daily.

Yes I do take half a tab cials it’s ugl but works ok I did use test e but only got cyp cos all they had and mate at gym told me use sub cue with test e 0.3 mon and same Thurs if it’s 250mg - ml thats 150mg pw ? Tbh only doing sub cue for the prop cos eod IM woukd be a pain !! Might change to Mon thurs IM if that is what u recommend also is test e better then cyp ?

 

[Npcclassicphysique champ]

Yes I do take half a tab cials it’s ugl but works ok I did use test e but only got cyp cos all they had and mate at gym told me use sub cue with test e 0.3 mon and same Thurs if it’s 250mg - ml thats 150mg pw ? Tbh only doing sub cue for the prop cos eod IM woukd be a pain !! Might change to Mon thurs IM if that is what u recommend also is test e better then cyp ?

problem with sub Q bro is the absorption you never know
and whats been happening to your diet training bro?

 

[Truckyboy1971]

problem with sub Q bro is the absorption you never know
and whats been happening to your diet training bro?

Well I’ve switched 4 day upper lower trying it out , upper A
Incline smith / or machine
Chest fly movement
Latpull down
Lat raise
Seated row machine
Face pull / or cable rear delts
Bicep curl
Tricep push down

Lower A
Leg press
Leg extension
Leg curl
Seated calf’s
Ab roll outs

Upper B
Flat dumbbell press
Latpull ( chin up grip )
Shoulder press smith or machine
Barbell row or machine row
Pec dec
Dumb bell shrugs
Hammer curls
Overhead tri extension

Lower B
Squats
Leg extension
Dumbbell rdl
Standing calf raise
Hanging leg raise
also 30 min incline 12 speed 3 after every workout

Working nights right now , trying work my cals out has I am gaining weight but I put that down to trt has I wasn’t before and I eat the same ? Need lose some belly fat really my job don’t help me sat down all night trucking my knee is getting better tbh oddly due to doing squats again , started doing the 531 workout just didn’t feel enough volume tho

 

[Truckyboy1971]

problem with sub Q bro is the absorption you never know
and whats been happening to your diet training bro?

Can you do once a week IM with cup ? I hear you can or mon Thurs does it stay in the body 7 days unlike E 5 days ? I know prop is 3 ? What is the best protocol ? Thinking ditching prop has EOD is a pain

 

[Npcclassicphysique champ]

Well I’ve switched 4 day upper lower trying it out , upper A
Incline smith / or machine
Chest fly movement
Latpull down
Lat raise
Seated row machine
Face pull / or cable rear delts
Bicep curl
Tricep push down

Lower A
Leg press
Leg extension
Leg curl
Seated calf’s
Ab roll outs

Upper B
Flat dumbbell press
Latpull ( chin up grip )
Shoulder press smith or machine
Barbell row or machine row
Pec dec
Dumb bell shrugs
Hammer curls
Overhead tri extension

Lower B
Squats
Leg extension
Dumbbell rdl
Standing calf raise
Hanging leg raise
also 30 min incline 12 speed 3 after every workout

Working nights right now , trying work my cals out has I am gaining weight but I put that down to trt has I wasn’t before and I eat the same ? Need lose some belly fat really my job don’t help me sat down all night trucking my knee is getting better tbh oddly due to doing squats again , started doing the 531 workout just didn’t feel enough volume tho

did you talk to @Mobster about this layout bro?
seems you need to add cardio
and whats the volume?

 

[Npcclassicphysique champ]

Can you do once a week IM with cup ? I hear you can or mon Thurs does it stay in the body 7 days unlike E 5 days ? I know prop is 3 ? What is the best protocol ? Thinking ditching prop has EOD is a pain

if you doing trt you gotta do 2x/week bro

 

[Truckyboy1971]

did you talk to @Mobster about this layout bro?
seems you need to add cardio
and whats the volume?

Well sorting this has we speak , yes a do 30 min every workout and days off a hr walking too

 

[Truckyboy1971]

if you doing trt you gotta do 2x/week bro

Thanks man

 

[Npcclassicphysique champ]

Well sorting this has we speak , yes a do 30 min every workout and days off a hr walking too

@Truckyboy1971 good you sorting it bro, @Mobster is legit EVO family loves and respects him
on the 30min training you gotta go up in intensity imo

 

[Mobster]

@Truckyboy1971 good you sorting it bro, @Mobster is legit EVO family loves and respects him
on the 30min training you gotta go up in intensity imo

Yes. Short breaks, very quick from machine to machine etc and the muscle still stressed from before. Then main issue is his work load vs rest and recovery. I want him straight to the gym after a long work day. Quick brutal workout and home. Feed and rest

 

[Truckyboy1971]

Yes. Short breaks, very quick from machine to machine etc and the muscle still stressed from before. Then main issue is his work load vs rest and recovery. I want him straight to the gym after a long work day. Quick brutal workout and home. Feed and rest

Now I’m on days again that’s gonna happen also I’ve a good home gym too if it’s to late for the gym

 

[Truckyboy1971]

Now I’m on days again that’s gonna happen also I’ve a good home gym too if it’s to late for the gym

I’ve the free bar holders and belt squat for it dip bars brilliant thing had it few years in boxes bought it on lock down never built it up but it’s brilliant

 

[Truckyboy1971]

Training going well got monster has a coach and changing things up I’m eating 3-4 meals a day mostly chicken and steak mince , some chicken eggs ans sourdough in the mornings or eggs and granola with Greek yogurt and berries , started having veg now at least one meal and salad also was working nights back on days so see how that goes on 200mg test c 100mg mon morning 100mg Thurs eve was doing sub cue but has advised gonna switch to IM also I took a 1/4 of a arimadex tab after I pinned seems ok labido is getting better I need get bloods I’m checking my bp I am on meds for that seems ok

 

[LevButlerov]

Training going well got monster has a coach and changing things up I’m eating 3-4 meals a day mostly chicken and steak mince , some chicken eggs ans sourdough in the mornings or eggs and granola with Greek yogurt and berries , started having veg now at least one meal and salad also was working nights back on days so see how that goes on 200mg test c 100mg mon morning 100mg Thurs eve was doing sub cue but has advised gonna switch to IM also I took a 1/4 of a arimadex tab after I pinned seems ok labido is getting better I need get bloods I’m checking my bp I am on meds for that seems ok

@Truckyboy1971 you mean @Mobster is your coach? or you have a "monster" want to make sure.

Chicken and steak is perfect meal planning, would like to see you level out with organ liver support too.

 

[LevButlerov]

I’ve the free bar holders and belt squat for it dip bars brilliant thing had it few years in boxes bought it on lock down never built it up but it’s brilliant

weights coming along perfect

 

[Mobster]

Yep lots of back and forth with TB. I knew that our initial contact would need this. It'll be less as we figure everything out.

I bent his ear about the benefits of veggies. A few spoonfuls will make a HUGE difference.

Training has, for now been 'tweaked'. Meaning I've changed it and to a small degree, the diet only a little.

It is SUPER EASY for coaches etc too look like experts by literally just switching things up. A classic example is reducing volume if it's high and increasing it if low. But how do you know what was working, what';s now working and so on if EVERYTHING is changed? What I'm looking for here is to

1) Focus on improving training - getting more from it. That in and of itself will take things up a notch (and seems to have already started to do so)
2) Look at the body as a whole. A TINY bit of off TB's waist, a little added lat width and a little infilling of his upper chest will transform how he looks
3) An additional tweak is just thickening up the lower bicep area.

Given the nature of his job (freight - I've some familiarity of that industry) and diet to date he has a GREAT foundation to work from.

TB I need you to write out the WHOLE workouts here in your log. Not a little note as such but ALL of it.

As I told TB we will do two full weeks of the adjusted lay out and then I will set rep and weight targets. We've already seen an improvement.

 

[Truckyboy1971]

Yep lots of back and forth with TB. I knew that our initial contact would need this. It'll be less as we figure everything out.

I bent his ear about the benefits of veggies. A few spoonfuls will make a HUGE difference.

Training has, for now been 'tweaked'. Meaning I've changed it and to a small degree, the diet only a little.

It is SUPER EASY for coaches etc too look like experts by literally just switching things up. A classic example is reducing volume if it's high and increasing it if low. But how do you know what was working, what';s now working and so on if EVERYTHING is changed? What I'm looking for here is to

1) Focus on improving training - getting more from it. That in and of itself will take things up a notch (and seems to have already started to do so)
2) Look at the body as a whole. A TINY bit of off TB's waist, a little added lat width and a little infilling of his upper chest will transform how he looks
3) An additional tweak is just thickening up the lower bicep area.

Given the nature of his job (freight - I've some familiarity of that industry) and diet to date he has a GREAT foundation to work from.

TB I need you to write out the WHOLE workouts here in your log. Not a little note as such but ALL of it.

As I told TB we will do two full weeks of the adjusted lay out and then I will set rep and weight targets. We've already seen an improvement.

Yes I will do so tonight I work pretty long hrs and I’ll set about it when I’m home one question gonna sound thick what’s TB ? Lol

 

[Truckyboy1971]

Yes I will do so tonight I work pretty long hrs and I’ll set about it when I’m home one question gonna sound thick what’s TB ? Lol

Here are my workouts monster tweaked some parts .
New A
Inclines mith 3 x 8-12-50kg. Leave as is but aim, as per previous conversation to lower the bar to the neck. FOCUS on upper chest. Squeeze. Stop short of lockout. Note more reps
Cable fly 3x 15 on stack. Lean forward and really hit upper chest. Squeeze hands together. More reps again
Lat pulldown 3 x 8-12-65kg. Note reps. I wanna see this get to 80kg over the next 12-16 weeks Lat raise 3x 12-12.5kg. Read my bit in to the conversations about pre-exhaustion with upright rows THEN this or a press
Seated cable row 3 x 8-12-65kg. Fine but again more weight soon. Small tweak on reps
Face pull 3x12-6 on stack. Might drop this soon.
Only because rear delts take a hit on rows and lat pulldowns
Bicep curls 3x10-35kg switch to dumbbell hammer curls (fill in lower bicep and forearms) or, at best, alternate one with the other
Tricep push down 3x20-9 on stack. Fine as is.

New B
Incline press machine or dumbbell 3x7. Slight incline here
Fly movement 3x12 (pec dec right? - again focus on upper chest - bum forward on seat)
Lat pulldown 3x10-65kg - make the B workout be a different width handle
Lat raise 3x12-12.5kg (see above)
Seated cable row 3x10-65kg (also different handle from A)
Shrugs 3x20-32kg (see conversation re head forward and contraction)
Reverse BB curls3x10-15kg
Overhead Tricep machine 3x40kg

Lower / same routine both days /
Leg extension 3x15-30kg
Standing leg curl 3x15-45kg
Squat 3x12-80kg
Leg press 3x12-200kg
Doing 30 min incline walk after each session and walking every day

 

[Npcclassicphysique champ]

Here are my workouts monster tweaked some parts .
New A
Inclines mith 3 x 8-12-50kg. Leave as is but aim, as per previous conversation to lower the bar to the neck. FOCUS on upper chest. Squeeze. Stop short of lockout. Note more reps
Cable fly 3x 15 on stack. Lean forward and really hit upper chest. Squeeze hands together. More reps again
Lat pulldown 3 x 8-12-65kg. Note reps. I wanna see this get to 80kg over the next 12-16 weeks Lat raise 3x 12-12.5kg. Read my bit in to the conversations about pre-exhaustion with upright rows THEN this or a press
Seated cable row 3 x 8-12-65kg. Fine but again more weight soon. Small tweak on reps
Face pull 3x12-6 on stack. Might drop this soon.
Only because rear delts take a hit on rows and lat pulldowns
Bicep curls 3x10-35kg switch to dumbbell hammer curls (fill in lower bicep and forearms) or, at best, alternate one with the other
Tricep push down 3x20-9 on stack. Fine as is.

New B
Incline press machine or dumbbell 3x7. Slight incline here
Fly movement 3x12 (pec dec right? - again focus on upper chest - bum forward on seat)
Lat pulldown 3x10-65kg - make the B workout be a different width handle
Lat raise 3x12-12.5kg (see above)
Seated cable row 3x10-65kg (also different handle from A)
Shrugs 3x20-32kg (see conversation re head forward and contraction)
Reverse BB curls3x10-15kg
Overhead Tricep machine 3x40kg

Lower / same routine both days /
Leg extension 3x15-30kg
Standing leg curl 3x15-45kg
Squat 3x12-80kg
Leg press 3x12-200kg
Doing 30 min incline walk after each session and walking every day

@Truckyboy1971 this is good training bro @Mobster knows his stuff
you doing shakes pre/post?

 

[Truckyboy1971]

@Truckyboy1971 this is good training bro @Mobster knows his stuff
you doing shakes pre/post?

Yes I take 50g pre and post and have most my carbs post reckon need my legs bigger upper chest , and slim the waist my shoulders are fine maybe bigger arms too

 

[Npcclassicphysique champ]

Yes I take 50g pre and post and have most my carbs post reckon need my legs bigger upper chest , and slim the waist my shoulders are fine maybe bigger arms too

you should keep diet monitored bro thats going to be the key higher protein and more upper chest work
@Mobster will help you

 

[Mobster]

Yes I will do so tonight I work pretty long hrs and I’ll set about it when I’m home one question gonna sound thick what’s TB ? Lol

You are.

 

[Mobster]

Where are the workouts you've done? Not the plan as above but what you did (how many reps of the planned number) and how the workout felt.

See other logs inc mine for examples

 

[Truckyboy1971]

Where are the workouts you've done? Not the plan as above but what you did (how many reps of the planned number) and how the workout felt.

See other logs inc mine for examples

Sorry been so busy working going gym after by time of had my food was 10pm anyways last night I did the updated upper B
1/Incline chest press hammer strength machine 3x7-50,80,90kg
2/Pecdec 3x12-6,8,8 that’s numbers on stack no idea of the weight
3/Close grip pull-ups (lat pulldown broken )
3x10 but did 3x15
4/Upright row 3x15-15,20,20kg now question on these ? I don’t do them so I had a wide grip but I’ve seen people doing narrow grip and I used a barbell seems less strain my wrists using the ez bar what’s best ?
5/Shoulder press hammer strength machine
3x15-20,40,45kg
6/Seated cable row ( close grip ) 3x10-45,65,70kg
7/Dumbbell shrugg 3x20-32kg
8/Reverse curl barbell ( not done these in years ) 3x10-20kg could done heavier but new exercise to me so took it easy
9/Seated tricep overhead extension machine
3x10-30,40,45kg
Say I was doing 9 exercise was done in a hr
Legs tomorrow gonna push the squats

 

[LevButlerov]

Sorry been so busy working going gym after by time of had my food was 10pm anyways last night I did the updated upper B
1/Incline chest press hammer strength machine 3x7-50,80,90kg
2/Pecdec 3x12-6,8,8 that’s numbers on stack no idea of the weight
3/Close grip pull-ups (lat pulldown broken )
3x10 but did 3x15
4/Upright row 3x15-15,20,20kg now question on these ? I don’t do them so I had a wide grip but I’ve seen people doing narrow grip and I used a barbell seems less strain my wrists using the ez bar what’s best ?
5/Shoulder press hammer strength machine
3x15-20,40,45kg
6/Seated cable row ( close grip ) 3x10-45,65,70kg
7/Dumbbell shrugg 3x20-32kg
8/Reverse curl barbell ( not done these in years ) 3x10-20kg could done heavier but new exercise to me so took it easy
9/Seated tricep overhead extension machine
3x10-30,40,45kg
Say I was doing 9 exercise was done in a hr
Legs tomorrow gonna push the squats

@Truckyboy1971 thats a decent training session, lets have your coach @Mobster comment
I can see on uprights I would do narrow grip for sure.

 

[Truckyboy1971]

Yesterday leg day B
5 min warm up on exercise bike
1/leg extension 3x15-20kg,30kg,35 amrap
2/standing leg curl 3x15-35kg,45kg,50kg amrap
3/squats 3x12-40kg,60kg,75kg
4/leg press 3x12-50kg,120kg,150kg
Ab roll outs 3x12

 

[Npcclassicphysique champ]

Yesterday leg day B
5 min warm up on exercise bike
1/leg extension 3x15-20kg,30kg,35 amrap
2/standing leg curl 3x15-35kg,45kg,50kg amrap
3/squats 3x12-40kg,60kg,75kg
4/leg press 3x12-50kg,120kg,150kg
Ab roll outs 3x12

thats perfect bro you working with your coach now? @Mobster

@Truckyboy1971 how about food?

 

[stevesmi]

the way to hit your legs like a maniac

 

[ceo]

Bros. I bet. If you cut off the post-workout sugar and carbs you will notice a lot of benefits.

 

[ROIDDERS]

That's good. Mobster is a very good coach. They are great on the podcast, Steve as well.

 

[chesty]

Nice job, man. There's no need to spend 1000 a month on a coach. That's a scam.

 

[Ulter]

Sounds like you have a working-class job.

So, it's important to balance that with your weight training.

 

[e2]

Good to hear that you hooked up with mobster. He definitely knows the stuff. Been doing it for many decades.

 

[2Thick]

That's great. That you took the time to post up your workout.

It's good to see it in the flesh.

 

[Vadim Fedorov]

That's a solid leg workout. For sure. I like the squats and leg to back.

 

[Wootoom]

Not an easy leg workout@all.

you can also add in some lunges to that

 

[Mobster]

Yesterday leg day B
5 min warm up on exercise bike
1/leg extension 3x15-20kg,30kg,35 amrap
2/standing leg curl 3x15-35kg,45kg,50kg amrap
3/squats 3x12-40kg,60kg,75kg
4/leg press 3x12-50kg,120kg,150kg
Ab roll outs 3x12

NOW WE'RE FKIN COOKING!!

See below for the targets etc for the next one
LE 3 x 16-18 reps x 20, 30 and 35kg
SLC 3 x 16-18 x 35, 45 and 50kg (note the more you stand up the better this gets)
SQ 3 x 13-15 x 50, 65 and 80kg (needs to be more (he has had knee issues but they're getting better))
LP 3 x 12 x 55, 125 and 155kg (same reps 5kg more weight)

 

[Truckyboy1971]

Bros. I bet. If you cut off the post-workout sugar and carbs you will notice a lot of benefits.

Tbh I’m working the boys twice a week think it’s a decent split , I am trying lose my fat round the middle quite hard , my meals typically
5 eggs 2 whole 3 whites
Granola with Greek yogurt fat free honey or slice sourdough
tuna or chicken salad protein wrap x2
Apple , orange
Protein Shake before gym
Protein Shake after both 50g
200g meat and jacket potatoe or rice
Greek yogurt fruit b4 bed

 

[Truckyboy1971]

Hate lunges proper hate them lol love squats tho

 

[ballin2504]

Killin that leg training

 

[Truckyboy1971]

NOW WE'RE FKIN COOKING!!

See below for the targets etc for the next one
LE 3 x 16-18 reps x 20, 30 and 35kg
SLC 3 x 16-18 x 35, 45 and 50kg (note the more you stand up the better this gets)
SQ 3 x 13-15 x 50, 65 and 80kg (needs to be more (he has had knee issues but they're getting better))
LP 3 x 12 x 55, 125 and 155kg (same reps 5kg more weight)

On with that next week is the upper days staying the same ?

 

[Npcclassicphysique champ]

Tbh I’m working the boys twice a week think it’s a decent split , I am trying lose my fat round the middle quite hard , my meals typically
5 eggs 2 whole 3 whites
Granola with Greek yogurt fat free honey or slice sourdough
tuna or chicken salad protein wrap x2
Apple , orange
Protein Shake before gym
Protein Shake after both 50g
200g meat and jacket potatoe or rice
Greek yogurt fruit b4 bed

thats a good diet now bro but cut the bread

Hate lunges proper hate them lol love squats tho

everyone hates lunges lol

 

[Truckyboy1971]

thats a good diet now bro but cut the bread

everyone hates lunges lol

Yes ur right either rice or potato ?

 

[Npcclassicphysique champ]

Yes ur right either rice or potato ?

how about oatmeal bro

 

[Mobster]

On with that next week is the upper days staying the same ?

No. I'll do those too.

Progression will always be either/and reps weight. Depends on the rep ranges hit.

Start adding how a session felt etc

 

[Mobster]

Yes ur right either rice or potato ?

Lots to choose from. Inc, as suggested, oatmeal. Ditto sweet potato

 

[Mobster]

Not an easy leg workout@all.

you can also add in some lunges to that

IF he's not fucked a few would make a great finisher BUT he does need to watch his knees and both hacks and lunges tear the knee up

 

[Mobster]

Sorry been so busy working going gym after by time of had my food was 10pm anyways last night I did the updated upper B
1/Incline chest press hammer strength machine 3x7-50,80,90kg
2/Pecdec 3x12-6,8,8 that’s numbers on stack no idea of the weight
3/Close grip pull-ups (lat pulldown broken )
3x10 but did 3x15
4/Upright row 3x15-15,20,20kg now question on these ? I don’t do them so I had a wide grip but I’ve seen people doing narrow grip and I used a barbell seems less strain my wrists using the ez bar what’s best ?
5/Shoulder press hammer strength machine
3x15-20,40,45kg
6/Seated cable row ( close grip ) 3x10-45,65,70kg
7/Dumbbell shrugg 3x20-32kg
8/Reverse curl barbell ( not done these in years ) 3x10-20kg could done heavier but new exercise to me so took it easy
9/Seated tricep overhead extension machine
3x10-30,40,45kg
Say I was doing 9 exercise was done in a hr
Legs tomorrow gonna push the squats

B with targets for next time and comments:
1. Incline chest press hammer strength machine 3x7-50,80,90kg 3 x 8 with the same weights
2. Pec dec 3x12-6,8,8 that’s numbers on stack no idea of the weight (I do this as well) 3 x 8 next time
3. Close grip pull-ups (lat pulldown broken) 3x10 but did 3x15 Is this with an assisted chin/dip machine?
4/Upright row 3x15-15,20,20kg now question on these ? I don’t do them so I had a wide grip but I’ve seen people doing narrow grip and I used a barbell seems less strain my wrists using the ez bar what’s best ? The one where there's little to no wrist strain. But elbows up! All 3 x 20 and x 22.5kg next time. Same reps
5. Shoulder press hammer strength machine 3x15-20,40,45kg Up these by 2.5kg on each set. If need be add a 2.5kg plate to the pin
6. Seated cable row ( close grip ) 3x10-45,65,70kg More reps 12 on all sets next time
7. Dumbbell shrugg 3x20-32kg More weight next time. 3 x 15 x 35kg
8/Reverse curl barbell ( not done these in years ) 3x10-20kg could done heavier but new exercise to me so took it easy - always sensible. One more session on these then we'll tweak
9. Seated tricep overhead extension machine 3x10-30,40,45kg - more reps 12 next time all sets

 

[Mobster]

I'll wait until I see an upper a listed as done with notes etc before I tweak and comment myself

 

[Mobster]

Other members: feel free to throw tips in on an exercise. For example how you get more from a pec dec.

By way of an example and as TB has commented himself: on up right rows if the hands are super close together you often see wraps being used even on light weights as the wrists are almost bent over. It's better to go wider. You'll still get a nice delt workout from it

 

[Truckyboy1971]

IF he's not fucked a few would make a great finisher BUT he does need to watch his knees and both hacks and lunges tear the knee up

I’ve got the knee sleeves for work not heavy duty like ones I use at the gym and I’m using glosomisme and krill oil and collegen powder in my drinks my knees are a lot better squats actually help me has long had I go all the way down and not go stupid on the weight

 

[Truckyboy1971]

Other members: feel free to throw tips in on an exercise. For example how you get more from a pec dec.

By way of an example and as TB has commented himself: on up right rows if the hands are super close together you often see wraps being used even on light weights as the wrists are almost bent over. It's better to go wider. You'll still get a nice delt workout from it

Yes one the cable row one day I use the close and the other a wide bar

 

[RoidRage69]

Other members: feel free to throw tips in on an exercise. For example how you get more from a pec dec.

By way of an example and as TB has commented himself: on up right rows if the hands are super close together you often see wraps being used even on light weights as the wrists are almost bent over. It's better to go wider. You'll still get a nice delt workout from it

Do u like to go shoulder width apart on uprights?

 

[Truckyboy1971]

Do u like to go shoulder width apart on uprights?

I’ve been doing seated cable low rows but the gym has a plate loaded seated row with individual arms and I can do close grip and wide hitting the rear delts maybe one day the cable low rows close and the next upper day the other machine but wide ?

 

[Truckyboy1971]

Other members: feel free to throw tips in on an exercise. For example how you get more from a pec dec.

By way of an example and as TB has commented himself: on up right rows if the hands are super close together you often see wraps being used even on light weights as the wrists are almost bent over. It's better to go wider. You'll still get a nice delt workout from it

Would I be better barbell or tbar rows over machines ?

 

[Truckyboy1971]

This confuses me has I don’t really do up right rows some times I see folks close and wide ? I do wide has I find close a bit uncomfortable on my wrists

 

[Truckyboy1971]

thats a good diet now bro but cut the bread

everyone hates lunges lol

Yes gonna change that here is my new meal plan

1/ 5 eggs 3/whites 2 whole eggs ,overnight oats
Oats , milk , Greek yogurt, frozen berries ,scoop whey , honey

2/tuna salad

3/ 200g chicken/ 150g rice

4/200g steak mince, veg,jacket potato

5/cottage cheese

 

[25homes]

Yesterday leg day B
5 min warm up on exercise bike
1/leg extension 3x15-20kg,30kg,35 amrap
2/standing leg curl 3x15-35kg,45kg,50kg amrap
3/squats 3x12-40kg,60kg,75kg
4/leg press 3x12-50kg,120kg,150kg
Ab roll outs 3x12

Nice work

 

[Npcclassicphysique champ]

Yes gonna change that here is my new meal plan

1/ 5 eggs 3/whites 2 whole eggs ,overnight oats
Oats , milk , Greek yogurt, frozen berries ,scoop whey , honey

2/tuna salad

3/ 200g chicken/ 150g rice

4/200g steak mince, veg,jacket potato

5/cottage cheese

@Truckyboy1971 this is much better but add avocado to chicken/rice meal and cottage cheese needs a protein scoop bro

 

[Mobster]

thats perfect bro you working with your coach now? @Mobster

@Truckyboy1971 how about food?

100% he is. Watch for improvements in the next month.

 

[Mobster]

Would I be better barbell or tbar rows over machines ?

Yes if that was a single choice. But I switch through different ones on a weekly basis and you've an A and B workout which has the same effect. Plus, as I've said, I wanna see 2 full weeks as a minimum before we vary and or change again. Not weekly / daily changes. Again it'd be what worked vs what didn't.

 

[Mobster]

@Truckyboy1971 this is much better but add avocado to chicken/rice meal and cottage cheese needs a protein scoop bro

Or a couple of pineapple chunks (for a digestion boost)

 

[Mobster]

This confuses me has I don’t really do up right rows some times I see folks close and wide ? I do wide has I find close a bit uncomfortable on my wrists

Asked and answered above.

For others reading: L/Ext has been put first (with a detailed foot position explanation via DM) as a way to warm up the knee, pre ex the quads and make relatively moderate weighted squats etc that much harder

On squatting and or leg press. I push a s**t load. Muscle stimulus happens as a nice bonus. Few of the max weight squatters have proper bodybuilder like quads. TB needs, as many do, to work on a few tips (see below)

1) Foot position. Wide, narrow, medium all change the effect. Throw high and low and you a LOT to hit different areas.
2) Pushing out by way of example. The knees can stay in situ (no need to flare them if it hurts) but you could, by pushing out a little while lifting a decent weight find the outer quads are suddenly feeling a lot more tension and stimulus. Ditto 'pulling in' etc.

Small tweaks to make a little difference and let you get more from the exercise. Most people think they know these or just don't want to make hard exercise harder lol

 

[Npcclassicphysique champ]

Asked and answered above.

For others reading: L/Ext has been put first (with a detailed foot position explanation via DM) as a way to warm up the knee, pre ex the quads and make relatively moderate weighted squats etc that much harder

On squatting and or leg press. I push a s**t load. Muscle stimulus happens as a nice bonus. Few of the max weight squatters have proper bodybuilder like quads. TB needs, as many do, to work on a few tips (see below)

1) Foot position. Wide, narrow, medium all change the effect. Throw high and low and you a LOT to hit different areas.
2) Pushing out by way of example. The knees can stay in situ (no need to flare them if it hurts) but you could, by pushing out a little while lifting a decent weight find the outer quads are suddenly feeling a lot more tension and stimulus. Ditto 'pulling in' etc.

Small tweaks to make a little difference and let you get more from the exercise. Most people think they know these or just don't want to make hard exercise harder lol

thats perfect info bro you the training king @Mobster

 

[Mobster]

thats perfect info bro you the training king @Mobster

One way I picked up some tricks is watching the local former IFBB pro put the odd client through a session. One example, again Leg Ext was him getting them to SLOW down and having a 2-count squeeze at the top.

 

[Npcclassicphysique champ]

One way I picked up some tricks is watching the local former IFBB pro put the odd client through a session. One example, again Leg Ext was him getting them to SLOW down and having a 2-count squeeze at the top.

you're a true oldschool VET bro love having your training knowledge @Mobster

 

[Mobster]

Let's see what's been done food and training wise these past few days. Keep plugging away

 

[Truckyboy1971]

Let's see what's been done food and training wise these past few days. Keep plugging away

Here’s my food last few days had lots personal problems but getting back into the training doing upper A tonight after work I’ll try get pics but it’s pretty awkward at my gym

 

[LevButlerov]

Here’s my food last few days had lots personal problems but getting back into the training doing upper A tonight after work I’ll try get pics but it’s pretty awkward at my gym

@Truckyboy1971 the food looks amazing and actually clean but its hard to say if you ate that in 1 day its too much, in 3 days too little, a bit of context if you can please

 

[stevesmi]

The food looks fantastic man the steak looks perfect

 

[Shrine]

The food looks fantastic. Wow. So clean and so healthy.

 

[Zyglamail]

You can share your personal problems with us. It's no problem.

We can be the people to vent to.

 

[Arabian]

Nice job on the food that steak and sauce, looks fantastic.

And that vegetable meal, looks incredible.

 

[BookerTNY]

I like what you're putting together here, man. Nice makes with the vegetables and carbs and protein.

 

[sambee38]

you are the expert mobster. hard for us to give tips with you on the ball.

 

[Austin316]

man why go heavy if you got knee issues.

just stay light and keep your knees healthy.

 

[Truckyboy1971]

@Truckyboy1971 the food looks amazing and actually clean but its hard to say if you ate that in 1 day its too much, in 3 days too little, a bit of context if you can please

Yes sorry that’s past 3 days I couldn’t eat that in one full day at all

 

[Truckyboy1971]

man why go heavy if you got knee issues.

just stay light and keep your knees healthy.

No im doing 12-15 sets on legs not really heavy slow and pausing used do 531 massive mistake at my age this training is great and doing them twice a week too

 

[Mobster]

Even just the written out workouts. End of the month for update pics

 

[Truckyboy1971]

Even just the written out workouts. End of the month for update pics

Yes it’s my job I’m up 445am work 6am finish at 5-6pm sometimes later ,gym can be 8-9pm I’m home and having my food shower bed it’s just finding time to log and write things down I will try later today after the gym

 

[zedhed]

Mobster gave you some nice tips. It's always hard to explain things like that, though, on a forum.

 

[caligirl85]

You should listen to the podcast.

They give good tips on there, as well.

 

[Truckyboy1971]

You should listen to the podcast.

They give good tips on there, as well.

Always listening to it and he has helped me a lot not just the training the mental side and things seems to be getting better

 

[25homes]

Looks good

 

[Truckyboy1971]

Looks good

Well here’s my upper A workout , weights are going up seemed easier ?
Smith incline / 3x8 -20kg,50kg,55kg
Chest fly pannatta machine/ 3x15-60kg
Lat pulldown/3x8-40kg,65kg,75kg
Barbell upright row/3x12-20kg,25kg,25kg
Lat raise pannetta machine /3x12-15kg,20kg,20kg
Seated cable row /3x8-with the attachment pictured
40kg,65kg,75kg
Hammer curls /3x10-12kg,16kg,16kg
Tricep push down v bar /3x20-no on stack 7,8,9 really enjoying this split folk saying im getting bigger maybe its the 200mg test E kicking in but was actually pretty easy and id done a 11hr shift before

 

[LevButlerov]

Yes it’s my job I’m up 445am work 6am finish at 5-6pm sometimes later ,gym can be 8-9pm I’m home and having my food shower bed it’s just finding time to log and write things down I will try later today after the gym

Have you started using an APP like gymverse or cornometer? I think they have free versions easy to use @Truckyboy1971

 

[Truckyboy1971]

Have you started using an APP like gymverse or cornometer? I think they have free versions easy to use @Truckyboy1971

I’ve mfp tbh I’m not tracking my cals i need to start I usually eat the same things I’m trying cut the carbs so I don’t eat them with every meal my job pretty sedentary I do walk 30 mins a day and workout 4 times a week I have started jogging a bit again has my knees are better but few times a week on none lifting days around 30 min max

 

[Npcclassicphysique champ]

I’ve mfp tbh I’m not tracking my cals i need to start I usually eat the same things I’m trying cut the carbs so I don’t eat them with every meal my job pretty sedentary I do walk 30 mins a day and workout 4 times a week I have started jogging a bit again has my knees are better but few times a week on none lifting days around 30 min max

if you have a sedentary job bro cut the carbs and do more fasting @Truckyboy1971 key is to log properly

 

[Masonic Bodybuilder]

Some amazing meals there. Thanks for sharing!