Approved Log First log TRT+ tirzepatide to testosterone anavar Log

[kcates]

Thursday: Had to go to the doctor today because my leg is hot, filling with some fluid and really painful. I took my shot in my right leg in the thigh on Tuesday. Started hurting on Wed. and by today hard to walk due to pain. The doc gave me a shot of antibiotics and two orals. Then told me to lay down for 2 days.

Training:

90/90 Breathing x 10
Dead bugs 1x10
Glute Bridges BW 1x20
Ankle and Big toe Dorsiflexion 1x10
Bird Dogs 1x10
Bear Crawl Rock Backs 1x10
Goblet Squat 1x10

Deadlift Benchmark
135lbs x5
185lbs x 5
225lbs x 5
275lbs x 3
335lbs x 1
365lbs x 1

290lbs x4
300lbs x4
310lbs x4

Trap Bar Deadlifts: The trap bar is broken so i had to use a the lunge, squat, deadlift plate loaded machine in the meantime until the trap bar is fixed.

335lbs x 4
335lbs x4

Reverse Hyper:
100lbs x 12
100lbs x12
100lbs x 12

No treadmill due to leg.

Diet:

Daily supplements and meds

meal after training: 6 eggs, 12 ounces of beef and 5 ounces of rice

Dinner: 20 ounces of pork chop meat.

 

[ballin2504]

Today I hit my lowest weight to date since I been on this journey, 233 lbs. Not that is the primary goal at the moment it's still cool when it happens.

@kcates nice work man. Keep pushing!

 

[kcates]

Guys I need some help setting my Hypertrophy block for powerlifting. The next block will be my strength and then my peak block. This is what I have so far and I prefer to use compound lifts as much as possible but not sure if that is right in a hypertrophy phase of powerlifting program. Please any suggestions on which day and exercise to replace with different sets, reps or exercises? Thanks ahead of time.

Day 1 Monday:

Squat 4 sets of 5 reps RPE 6

DB Bulgarian Split Squats 2 sets 10-15 RPE 7 and 1 set of AMRAP to RPE 9

Spoto Pause Bench Press 3 sets of 5 reps RPE 6

Iso Lateral Hammer Strength incline Bench Press 2 sets 10-15 reps 1 set AMRAP RPE 9

Dips for triceps 2 sets of 8-12 resp RPE 6 1 set of AMRAP to RPE 8

Treadmill 30 min

Day 2 Tuesday:

Deadlift 4 set of 5 reps RPE 6

Romanian Deadlift 2 sets 8-12 reps RPE 6 1 Set AMRAP to RPE 8

Closer Grip Bench Press 3 set of 7 reps RPE 6

Pullups 2 sets of 8-12 REPS RPE 6 1 set of AMRAP to RPE 8

Cable Crunch 2 sets 10-15 reps RPE 7 1 set AMRAP to RPE 9

Treadmill 30 min

Day 3 Wednesday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Day 4 Thursday:

Bench Press 3 sets of % reps RPE 6

Feet up Bench Press 2 sets 8-12 reps RPE 6 1 set of AMRAP RPE 8

Squat 4 sets of reps 7 RPE 6

Belt Squat 2 sets 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable Front Raise 2 sets o f 10-15 reps RPE 7, I set of AMRAP to RPE 9

Treadmill 30 min

Day 5 Friday:

Touch and GO Bench Press 3 sets 6 reps RPE 6

Deficit Conventional Deadlift 4 sets 7 reps RPE 6

Machine Hamstring Curls 2 sets 10-15 reps RPE 7, 1 set of AMRAP to RPE 9

Lat Pulldown Narrow and Pronaed Grip 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable lateral Raise 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Chin Ups 2 sets of 8-12 reps RPE 6, ! set of AMRAP to RPE 8

Treadmill 30 min

Day 6 Saturday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Sunday:

Treadmill 30min - 1hr.

Give me your suggestions for this first block of training to peak at my Mock competition on Aug. 9th?

 

[RoidRage69]

I am not too much a fan of doing squat bench deadlift multiple times per week. Lots of injuries due to lack of recovery. I never follow any powerlifting program. I do more a hybrid bodybuilding/powerlift style of training. It works for both my wife and I so I see no reason to change.

 

[LevButlerov]

Thursday: Had to go to the doctor today because my leg is hot, filling with some fluid and really painful. I took my shot in my right leg in the thigh on Tuesday. Started hurting on Wed. and by today hard to walk due to pain. The doc gave me a shot of antibiotics and two orals. Then told me to lay down for 2 days.

Training:

90/90 Breathing x 10
Dead bugs 1x10
Glute Bridges BW 1x20
Ankle and Big toe Dorsiflexion 1x10
Bird Dogs 1x10
Bear Crawl Rock Backs 1x10
Goblet Squat 1x10

Deadlift Benchmark
135lbs x5
185lbs x 5
225lbs x 5
275lbs x 3
335lbs x 1
365lbs x 1

290lbs x4
300lbs x4
310lbs x4

Trap Bar Deadlifts: The trap bar is broken so i had to use a the lunge, squat, deadlift plate loaded machine in the meantime until the trap bar is fixed.

335lbs x 4
335lbs x4

Reverse Hyper:
100lbs x 12
100lbs x12
100lbs x 12

No treadmill due to leg.

Diet:

Daily supplements and meds

meal after training: 6 eggs, 12 ounces of beef and 5 ounces of rice

Dinner: 20 ounces of pork chop meat.

Good training today but are you adding psyllium ED here? @kcates

 

[LevButlerov]

Guys I need some help setting my Hypertrophy block for powerlifting. The next block will be my strength and then my peak block. This is what I have so far and I prefer to use compound lifts as much as possible but not sure if that is right in a hypertrophy phase of powerlifting program. Please any suggestions on which day and exercise to replace with different sets, reps or exercises? Thanks ahead of time.

Day 1 Monday:

Squat 4 sets of 5 reps RPE 6

DB Bulgarian Split Squats 2 sets 10-15 RPE 7 and 1 set of AMRAP to RPE 9

Spoto Pause Bench Press 3 sets of 5 reps RPE 6

Iso Lateral Hammer Strength incline Bench Press 2 sets 10-15 reps 1 set AMRAP RPE 9

Dips for triceps 2 sets of 8-12 resp RPE 6 1 set of AMRAP to RPE 8

Treadmill 30 min

Day 2 Tuesday:

Deadlift 4 set of 5 reps RPE 6

Romanian Deadlift 2 sets 8-12 reps RPE 6 1 Set AMRAP to RPE 8

Closer Grip Bench Press 3 set of 7 reps RPE 6

Pullups 2 sets of 8-12 REPS RPE 6 1 set of AMRAP to RPE 8

Cable Crunch 2 sets 10-15 reps RPE 7 1 set AMRAP to RPE 9

Treadmill 30 min

Day 3 Wednesday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Day 4 Thursday:

Bench Press 3 sets of % reps RPE 6

Feet up Bench Press 2 sets 8-12 reps RPE 6 1 set of AMRAP RPE 8

Squat 4 sets of reps 7 RPE 6

Belt Squat 2 sets 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable Front Raise 2 sets o f 10-15 reps RPE 7, I set of AMRAP to RPE 9

Treadmill 30 min

Day 5 Friday:

Touch and GO Bench Press 3 sets 6 reps RPE 6

Deficit Conventional Deadlift 4 sets 7 reps RPE 6

Machine Hamstring Curls 2 sets 10-15 reps RPE 7, 1 set of AMRAP to RPE 9

Lat Pulldown Narrow and Pronaed Grip 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable lateral Raise 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Chin Ups 2 sets of 8-12 reps RPE 6, ! set of AMRAP to RPE 8

Treadmill 30 min

Day 6 Saturday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Sunday:

Treadmill 30min - 1hr.

Give me your suggestions for this first block of training to peak at my Mock competition on Aug. 9th?

@kcates I would not do big lifts more than 1 time per week, big lifts are Squats Deadlifts Bench press, the top 3. Only 1 time/week.
I remember you had some injuries, I don't think you should be going this route, if anything hybrid volume training way better for you.

 

[kcates]

Good training today but are you adding psyllium ED here? @kcates

I take 25 grams of psyllium Daily. Weird texture but I like the results. I think it has helped with weight loss as well. Things started moving slowly in the downward direction when I started using this like a month ago.

 

[LevButlerov]

I take 25 grams of psyllium Daily. Weird texture but I like the results. I think it has helped with weight loss as well. Things started moving slowly in the downward direction when I started using this like a month ago.

You can up that to 35 grams, you doing husk or powder?

 

[stevesmi]

Guys I need some help setting my Hypertrophy block for powerlifting. The next block will be my strength and then my peak block. This is what I have so far and I prefer to use compound lifts as much as possible but not sure if that is right in a hypertrophy phase of powerlifting program. Please any suggestions on which day and exercise to replace with different sets, reps or exercises? Thanks ahead of time.

Day 1 Monday:

Squat 4 sets of 5 reps RPE 6

DB Bulgarian Split Squats 2 sets 10-15 RPE 7 and 1 set of AMRAP to RPE 9

Spoto Pause Bench Press 3 sets of 5 reps RPE 6

Iso Lateral Hammer Strength incline Bench Press 2 sets 10-15 reps 1 set AMRAP RPE 9

Dips for triceps 2 sets of 8-12 resp RPE 6 1 set of AMRAP to RPE 8

Treadmill 30 min

Day 2 Tuesday:

Deadlift 4 set of 5 reps RPE 6

Romanian Deadlift 2 sets 8-12 reps RPE 6 1 Set AMRAP to RPE 8

Closer Grip Bench Press 3 set of 7 reps RPE 6

Pullups 2 sets of 8-12 REPS RPE 6 1 set of AMRAP to RPE 8

Cable Crunch 2 sets 10-15 reps RPE 7 1 set AMRAP to RPE 9

Treadmill 30 min

Day 3 Wednesday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Day 4 Thursday:

Bench Press 3 sets of % reps RPE 6

Feet up Bench Press 2 sets 8-12 reps RPE 6 1 set of AMRAP RPE 8

Squat 4 sets of reps 7 RPE 6

Belt Squat 2 sets 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable Front Raise 2 sets o f 10-15 reps RPE 7, I set of AMRAP to RPE 9

Treadmill 30 min

Day 5 Friday:

Touch and GO Bench Press 3 sets 6 reps RPE 6

Deficit Conventional Deadlift 4 sets 7 reps RPE 6

Machine Hamstring Curls 2 sets 10-15 reps RPE 7, 1 set of AMRAP to RPE 9

Lat Pulldown Narrow and Pronaed Grip 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable lateral Raise 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Chin Ups 2 sets of 8-12 reps RPE 6, ! set of AMRAP to RPE 8

Treadmill 30 min

Day 6 Saturday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Sunday:

Treadmill 30min - 1hr.

Give me your suggestions for this first block of training to peak at my Mock competition on Aug. 9th?

@kcates i agree with @RoidRage69
one of the things we have to be wary of is the trauma on our hips and knees especially for the bigger dudes on here who are going heavy. you don't want to end up needing a hip replacement cause of over training. once a week is fantastic on a heavy leg day

 

[kcates]

You can up that to 35 grams, you doing husk or powder?

I bought psyllium husk powder

 

[kcates]

@RoidRage69 , @LevButlerov , @stevesmi , @Mobster How much set volume should I do each week for the main movement and the secondary movement for the squat, bench, and deadlift?

 

[RoidRage69]

@RoidRage69 , @LevButlerov , @stevesmi , @Mobster How much volume should I do each week for the main movement and the secondary movement for the squat, bench, and deadlift?

Not more than what I do each week. Just follow me and try and copy it with less weight obviously.

So on each of your main lifts for the day dk say a 5x5 or 3 sets of eight if your going higher reps. I do my main lift heavy and then more reps on other single hinge stuff. Compound heavy exercises take a lot out of you and you don't need much volume at our age. I used to do 5x5 on all three but it's too much so I do 3 sets of 5'and work my way up to 3 sets of 8 over a few weeks in order to get stronger. Then I up the weight and do sets of 3-5 and increase each week. You will know when you're doing too much as you will feel sick and tired.

 

[BodyMonster34]

Guys I need some help setting my Hypertrophy block for powerlifting. The next block will be my strength and then my peak block. This is what I have so far and I prefer to use compound lifts as much as possible but not sure if that is right in a hypertrophy phase of powerlifting program. Please any suggestions on which day and exercise to replace with different sets, reps or exercises? Thanks ahead of time.

Day 1 Monday:

Squat 4 sets of 5 reps RPE 6

DB Bulgarian Split Squats 2 sets 10-15 RPE 7 and 1 set of AMRAP to RPE 9

Spoto Pause Bench Press 3 sets of 5 reps RPE 6

Iso Lateral Hammer Strength incline Bench Press 2 sets 10-15 reps 1 set AMRAP RPE 9

Dips for triceps 2 sets of 8-12 resp RPE 6 1 set of AMRAP to RPE 8

Treadmill 30 min

Day 2 Tuesday:

Deadlift 4 set of 5 reps RPE 6

Romanian Deadlift 2 sets 8-12 reps RPE 6 1 Set AMRAP to RPE 8

Closer Grip Bench Press 3 set of 7 reps RPE 6

Pullups 2 sets of 8-12 REPS RPE 6 1 set of AMRAP to RPE 8

Cable Crunch 2 sets 10-15 reps RPE 7 1 set AMRAP to RPE 9

Treadmill 30 min

Day 3 Wednesday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Day 4 Thursday:

Bench Press 3 sets of % reps RPE 6

Feet up Bench Press 2 sets 8-12 reps RPE 6 1 set of AMRAP RPE 8

Squat 4 sets of reps 7 RPE 6

Belt Squat 2 sets 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable Front Raise 2 sets o f 10-15 reps RPE 7, I set of AMRAP to RPE 9

Treadmill 30 min

Day 5 Friday:

Touch and GO Bench Press 3 sets 6 reps RPE 6

Deficit Conventional Deadlift 4 sets 7 reps RPE 6

Machine Hamstring Curls 2 sets 10-15 reps RPE 7, 1 set of AMRAP to RPE 9

Lat Pulldown Narrow and Pronaed Grip 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable lateral Raise 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Chin Ups 2 sets of 8-12 reps RPE 6, ! set of AMRAP to RPE 8

Treadmill 30 min

Day 6 Saturday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Sunday:

Treadmill 30min - 1hr.

Give me your suggestions for this first block of training to peak at my Mock competition on Aug. 9th?

@kcates bro i like this workout. its the workout of a real mature man. you won't go wrong with it

 

[kcates]

Not more than what I do each week. Just follow me and try and copy it with less weight obviously.

I didn't add the word but I was wanting to ask set volume. On your deadlift day you did only 4 sets of working volume. You don't do a secondary deadlift movement. If I look at that I would assume your saying do 4 sets per week. The sets u did before that I consider warm up and bench mark sets to my working sets. Am I following you correctly?

 

[ceo]

Guys I need some help setting my Hypertrophy block for powerlifting. The next block will be my strength and then my peak block. This is what I have so far and I prefer to use compound lifts as much as possible but not sure if that is right in a hypertrophy phase of powerlifting program. Please any suggestions on which day and exercise to replace with different sets, reps or exercises? Thanks ahead of time.

Day 1 Monday:

Squat 4 sets of 5 reps RPE 6

DB Bulgarian Split Squats 2 sets 10-15 RPE 7 and 1 set of AMRAP to RPE 9

Spoto Pause Bench Press 3 sets of 5 reps RPE 6

Iso Lateral Hammer Strength incline Bench Press 2 sets 10-15 reps 1 set AMRAP RPE 9

Dips for triceps 2 sets of 8-12 resp RPE 6 1 set of AMRAP to RPE 8

Treadmill 30 min

Day 2 Tuesday:

Deadlift 4 set of 5 reps RPE 6

Romanian Deadlift 2 sets 8-12 reps RPE 6 1 Set AMRAP to RPE 8

Closer Grip Bench Press 3 set of 7 reps RPE 6

Pullups 2 sets of 8-12 REPS RPE 6 1 set of AMRAP to RPE 8

Cable Crunch 2 sets 10-15 reps RPE 7 1 set AMRAP to RPE 9

Treadmill 30 min

Day 3 Wednesday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Day 4 Thursday:

Bench Press 3 sets of % reps RPE 6

Feet up Bench Press 2 sets 8-12 reps RPE 6 1 set of AMRAP RPE 8

Squat 4 sets of reps 7 RPE 6

Belt Squat 2 sets 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable Front Raise 2 sets o f 10-15 reps RPE 7, I set of AMRAP to RPE 9

Treadmill 30 min

Day 5 Friday:

Touch and GO Bench Press 3 sets 6 reps RPE 6

Deficit Conventional Deadlift 4 sets 7 reps RPE 6

Machine Hamstring Curls 2 sets 10-15 reps RPE 7, 1 set of AMRAP to RPE 9

Lat Pulldown Narrow and Pronaed Grip 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable lateral Raise 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Chin Ups 2 sets of 8-12 reps RPE 6, ! set of AMRAP to RPE 8

Treadmill 30 min

Day 6 Saturday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Sunday:

Treadmill 30min - 1hr.

Give me your suggestions for this first block of training to peak at my Mock competition on Aug. 9th?

@kcates bros i think you should do legs 2x a week but only 60%. or do 80-90% and do once every 6-8 days

 

[Mobster]

Why are these two in Monday's routine?

DB Bulgarian Split Squats and Iso Lateral Hammer Strength incline Bench Press and esp AMRAP? For me I do ONLY what needs to be done. The AMRAP is rarely, IMO, there as a benefit. One of my buddies who is a raw 1000kg total lifter (Sam Solimi) does these for insta. Not for totals

The thinking should always be 'do I need to do these and will the total volume be too much?'.

 

[RoidRage69]

I didn't add the word but I was wanting to ask set volume. On your deadlift day you did only 4 sets of working volume. You don't do a secondary deadlift movement. If I look at that I would assume your saying do 4 sets per week. The sets u did before that I consider warm up and bench mark sets to my working sets. Am I following you correctly?

On either squat bench or deadlift I usually do 3 working sets per week. Sometimes if I am working up to an all out PR single on deadlift I will only do that for the entire workout and then cut it short and go home and rest. Generally I would do heavy bent over rows and shrugs after deadlift. Yesterday I did an accessory day upper body. If you go back far enough in my log you will see examples of more volume. This is an example of one of my hard days a few weeks ago on deadlift day.
03/31/25

Weight 247.2

Deadlift Day

Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
545x1
605x3x3 PR Reps

Barbell RDL
545x4x2 PR

Bent-over Barbell Rows
365x8
405x7 PR Reps

Barbell Shrugs
495x10x2

 

[kcates]

Friday: Due to thigh pain I only did some upper body work.

Training:
Bench press
Bar x5
Bar x5
95lbs x5
135lbs x5
185lbs x3
225lbs x1

165lbs x 4
170lbs x4
175lbs x4
180lbs x4

Iso Lateral incline Hammer Strength machine

90lbs x5
180lbs x4
180lbs x4
180lbs x4

Pec Fly Machine

85lbs x8
165lbs X12
165lbs X12
165lbs X12

Diet:

Daily supplements and meds

Meal after training: 6 eggs, 12 ounces of beef, 7 ounces of chopped potatoes.

Afternoon: 50 grams protein shake with 2 cups of milk, peanut butter powder, and banana.

Dinner: 12 ounces of beef roast

 

[ROIDDERS]

Guys I need some help setting my Hypertrophy block for powerlifting. The next block will be my strength and then my peak block. This is what I have so far and I prefer to use compound lifts as much as possible but not sure if that is right in a hypertrophy phase of powerlifting program. Please any suggestions on which day and exercise to replace with different sets, reps or exercises? Thanks ahead of time.

Day 1 Monday:

Squat 4 sets of 5 reps RPE 6

DB Bulgarian Split Squats 2 sets 10-15 RPE 7 and 1 set of AMRAP to RPE 9

Spoto Pause Bench Press 3 sets of 5 reps RPE 6

Iso Lateral Hammer Strength incline Bench Press 2 sets 10-15 reps 1 set AMRAP RPE 9

Dips for triceps 2 sets of 8-12 resp RPE 6 1 set of AMRAP to RPE 8

Treadmill 30 min

Day 2 Tuesday:

Deadlift 4 set of 5 reps RPE 6

Romanian Deadlift 2 sets 8-12 reps RPE 6 1 Set AMRAP to RPE 8

Closer Grip Bench Press 3 set of 7 reps RPE 6

Pullups 2 sets of 8-12 REPS RPE 6 1 set of AMRAP to RPE 8

Cable Crunch 2 sets 10-15 reps RPE 7 1 set AMRAP to RPE 9

Treadmill 30 min

Day 3 Wednesday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Day 4 Thursday:

Bench Press 3 sets of % reps RPE 6

Feet up Bench Press 2 sets 8-12 reps RPE 6 1 set of AMRAP RPE 8

Squat 4 sets of reps 7 RPE 6

Belt Squat 2 sets 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable Front Raise 2 sets o f 10-15 reps RPE 7, I set of AMRAP to RPE 9

Treadmill 30 min

Day 5 Friday:

Touch and GO Bench Press 3 sets 6 reps RPE 6

Deficit Conventional Deadlift 4 sets 7 reps RPE 6

Machine Hamstring Curls 2 sets 10-15 reps RPE 7, 1 set of AMRAP to RPE 9

Lat Pulldown Narrow and Pronaed Grip 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Cable lateral Raise 2 sets of 8-12 reps RPE 6, 1 set of AMRAP to RPE 8

Chin Ups 2 sets of 8-12 reps RPE 6, ! set of AMRAP to RPE 8

Treadmill 30 min

Day 6 Saturday:

Treadmill 30 min-1hr. and mobility only, Active rest day.

Sunday:

Treadmill 30min - 1hr.

Give me your suggestions for this first block of training to peak at my Mock competition on Aug. 9th?

@kcates I think it is over training. you don't want to over do things. you will notice things like tendonitis and inflammation. but once that goes away it can turn into bone on bone

 

[kcates]

Food porn, I been taking some pics just haven't paired them with my daily logs.