My ChatGPT-Directed 20-Week TRT Cycle

[LevButlerov]

Breakfast for the last half a week.

Legs last week after a big work lunch, putting the carbs to work.

Warm-Up

McGill Curl-Ups- Core activation (3 sets of 10 per side)
Front & Side Planks- Core stabilisation (3 sets of 30-sec holds)
Pull-Ups- Upper body activation (2 sets of 12 reps)

Workout

Bent-Over Barbell Rows (4 sets of 10 reps)
2 sets with 60kg
2 sets with 80kg

Seated Cable Rows (4 sets of 12 reps)
1 set with 70kg
1 set with 80kg
2 sets with 90kg

Single-Arm Dumbbell Rows (3 sets of 12 reps per arm)
1 set with 35kg
2 sets with 40kg

Cable Rope Pull-Throughs (Glutes & Lower Back) (5 sets of 20 reps)
3 sets with 40kg
2 sets with 30kg

Alternating Dumbbell Hammer Curls (Heavy) (2 sets of 12 reps per side)
1 set with 27.5kg
1 set with 25kg

Seated Dumbbell Curls (3 sets of 12 reps)
2 sets with 12.5kg
1 set with 10kg

Finisher
30-Minute Bike Cardio

I have to say you are looking great.
I'm yet to see other mods comment on this style of log. Personally at least you're trying thats my motto.

Can you please share training pics machines etc thanks

 

[jasonking]

Warm-Up
Foam Rolling- Mobility and muscle activation
McGill Curl-Ups- Core activation (3 sets of 10 per side)
Front & Side Planks- Core stabilisation (2 sets of 30-second holds)

Workout
Hammer Strength Wide-Grip Chest Press (4 sets of 12 reps)
1 set with 80kg
1 set with 100kg
1 set with 120kg
1 set with 80kg

Pec Deck Machine Flys (5111 Tempo) (4 sets of 10 reps)
1 set with 45kg
1 set with 55kg
2 sets with 65kg

Dumbbell Triple Raise Set (Front, Lateral, and Rear Delt Raises) (4 rounds of 12/12/12)
1 round with 10kg
1 round with 12.5kg
1 round with 12.5kg
1 round with 7.5kg

Cable Upright Rows (4 sets of 15 reps)
1 set with 50kg
1 set with 55kg
2 sets with 60kg

Bodyweight Dips (Full Range of Motion) (4 sets)
Set 1: 19 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 10 reps

Push-Ups (Full Range of Motion) (4 sets)
Set 1: 26 reps
Set 2: 20 reps
Set 3: 12 reps
Set 4: 10 reps

 

[Npcclassicphysique champ]

Can you please share training pics machines etc thanks

@jasonking waiting on the training pics too here bro that Lev suggested

Warm-Up
Foam Rolling- Mobility and muscle activation
McGill Curl-Ups- Core activation (3 sets of 10 per side)
Front & Side Planks- Core stabilisation (2 sets of 30-second holds)

Workout
Hammer Strength Wide-Grip Chest Press (4 sets of 12 reps)
1 set with 80kg
1 set with 100kg
1 set with 120kg
1 set with 80kg

Pec Deck Machine Flys (5111 Tempo) (4 sets of 10 reps)
1 set with 45kg
1 set with 55kg
2 sets with 65kg

Dumbbell Triple Raise Set (Front, Lateral, and Rear Delt Raises) (4 rounds of 12/12/12)
1 round with 10kg
1 round with 12.5kg
1 round with 12.5kg
1 round with 7.5kg

Cable Upright Rows (4 sets of 15 reps)
1 set with 50kg
1 set with 55kg
2 sets with 60kg

Bodyweight Dips (Full Range of Motion) (4 sets)
Set 1: 19 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 10 reps

Push-Ups (Full Range of Motion) (4 sets)
Set 1: 26 reps
Set 2: 20 reps
Set 3: 12 reps
Set 4: 10 reps

 

[James Young]

@jasonking waiting on the training pics too here bro that Lev suggested

What’s the thoughts on training pics? I personally train without my phone and can’t really see why pics in a set would be of any benefit.

 

[jasonking]

What’s the thoughts on training pics? I personally train without my phone and can’t really see why pics in a set would be of any benefit.

I'm the same. Have music on my watch and airpods connected to that. Find I get way too distracted if im using my phone while working out and everything takes twice as long.

 

[Npcclassicphysique champ]

What’s the thoughts on training pics? I personally train without my phone and can’t really see why pics in a set would be of any benefit.

because we need to verify this log bro as well as your also

 

[Npcclassicphysique champ]

I'm the same. Have music on my watch and airpods connected to that. Find I get way too distracted if im using my phone while working out and everything takes twice as long.

1 time take the phone and snap a few training pics bro please you dont need to show face