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@kcates great work so far man....good going..........
Friday:
Training:
Warm ups see photo
Pause squats
65 x 5
115x 5
155 x 5
205 x 5
245 x 5
275 x 5
255 x 5
240 x 5
DB Bulgarian split squats
15 lbs x 8
15 lbs x 8
Reverse Hyper
90 x 8
120 x 8
120 x 8
120 x 15
Cable crunch
72.5 x 15
72.5 x 15
72.5 x 20
30 min treadmill speed and incline 3
Diet:
Daily supplements and meds
Meal after training
6 eggs, 12 ounces of beef, and 6 ounces of rice
50 grams protein shake with milk and peanut butter fit powder.
Chicken thighs, cheese and veggies and sandwich roll.
50 grams protein shake with milk and peanut butter fit powder.
Training:
Warm ups see photo
Pause squats
65 x 5
115x 5
155 x 5
205 x 5
245 x 5
275 x 5
255 x 5
240 x 5
DB Bulgarian split squats
15 lbs x 8
15 lbs x 8
Reverse Hyper
90 x 8
120 x 8
120 x 8
120 x 15
Cable crunch
72.5 x 15
72.5 x 15
72.5 x 20
30 min treadmill speed and incline 3
Diet:
Daily supplements and meds
Meal after training
6 eggs, 12 ounces of beef, and 6 ounces of rice
50 grams protein shake with milk and peanut butter fit powder.
Chicken thighs, cheese and veggies and sandwich roll.
50 grams protein shake with milk and peanut butter fit powder.
Attachments
Saturday:
Training:
Warm up exercises see photo
3 count pause bench press
45 x 5
95 x 5
135 x 5
155 x 5
155 x 5
155 x 5
Incline bench press
45 x 5
100 x 8
100 x 8
100 x 12
Dips:
-135 x 5
- 120 x 5
-105 x 5
-90 x 6
-90 x 6
-90 x 6
Cable Lateral Raises
20 x 8
25 x 10
25 x 10
25 x 12
30 min treadmill speed and incline 3
Diet
Daily supplements and meds
Before workout 50 grams protein shake with milk and peanut butter fit powder.
Meal after training. 2 eggs, 14 ounces of ground beef, 6 ounces of brown rice and veggies ( onions, mushrooms and peppers)
Dinner: 18 ounces of pork loin and 4 ears of fresh corn on the cob.
Desert was craving ice cream so I had 60 gram protein shake with milk and peanut butter fit powder.
Training:
Warm up exercises see photo
3 count pause bench press
45 x 5
95 x 5
135 x 5
155 x 5
155 x 5
155 x 5
Incline bench press
45 x 5
100 x 8
100 x 8
100 x 12
Dips:
-135 x 5
- 120 x 5
-105 x 5
-90 x 6
-90 x 6
-90 x 6
Cable Lateral Raises
20 x 8
25 x 10
25 x 10
25 x 12
30 min treadmill speed and incline 3
Diet
Daily supplements and meds
Before workout 50 grams protein shake with milk and peanut butter fit powder.
Meal after training. 2 eggs, 14 ounces of ground beef, 6 ounces of brown rice and veggies ( onions, mushrooms and peppers)
Dinner: 18 ounces of pork loin and 4 ears of fresh corn on the cob.
Desert was craving ice cream so I had 60 gram protein shake with milk and peanut butter fit powder.
Attachments
I want to ask what you guys think of my next blast plan. My TRT is 200 mg a week. This would be my first ever ramp up to higher levels of test. I want to ramp up to 500 mg of testosterone. I am thinking doing 300 a week for a month see how I do with that then go to 400 a week for a month. Then if I do well with sides there then go to 500mg a week. If all goes well and get to 500 at that point. How long would I stay at 500? Now if things don't go well I will go back down. The other question do I need to stay at each 100 mg step for a month or could I take fewer weeks at those steps or is 4 weeks good to see how I feel and do at those levels? I also got to schedule blood work today to get it done this week. See how my estrogen is doing now I am on an AI.
Sunday:
Active rest day
Seated overhead press
25 x 5
45 x 5
50 x 5
50 x 5
50 x 3
Decline situps
BW x 15
25 x 15
25 x 15
25 x 15
1 hour treadmill speed and incline 3
Diet:
Daily supplements and meds
Meal after training: 15 ounces of chicken thighs with provolone cheese
Dinner: 8 hand rolls and 1 sushi.
50 grams protein shake with 2 cups of milk and 2 table spoons of peanut butter fit powder.
Active rest day
Seated overhead press
25 x 5
45 x 5
50 x 5
50 x 5
50 x 3
Decline situps
BW x 15
25 x 15
25 x 15
25 x 15
1 hour treadmill speed and incline 3
Diet:
Daily supplements and meds
Meal after training: 15 ounces of chicken thighs with provolone cheese
Dinner: 8 hand rolls and 1 sushi.
50 grams protein shake with 2 cups of milk and 2 table spoons of peanut butter fit powder.
Attachments
Food is really what I like to see, you're doing things right and not too high carbs. hand rolled sushi, what kind of fish? @kcates
I was checking your training I see 1 hour cardio! and your volume is good but start going to 15 reps.
Example overheads if you're doing 3-5 that's too HIGH weight = injury.
@kcates I would add 100mgs testosterone every 2 weeks until you get to 500mgs, you can stay on 500mgs around 8 weeks and pyramid back down in the same fashion. It would help you modulate E2 and deal with any sides.
Does splitting up the dose in too two shots a week help with estrogen?
Mostly salmon, had some tuna, and crab
It theory yes it should.
But in reality it doesn't always for everyone?
if you want to do it healthy i would stick to 10-12 week blasts. make sure you keep estrogen under control
watch that bp close as well @kcates
based on 12 weeks it would look like this 300 for two weeks, 400 for two weeks, then 500 for 8 weeks then back to 200 weekly TRT?
While I'm all for planning I do like you seeing how you get on with 300mg
Hormones are subjective. You still should pin ED or EOD.
you can play it by ear week to week
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