Approved Log My First cycle with TRT Log

[Masonic Bodybuilder]

I like how you are tracking total weight moved in correlation to sets and reps. Just another way to track how you are progressing.

 

[Ulter]

Wednesday workout

---

Back + Arms Hypertrophy Workout​

Total Sets: 18
Total Reps: 279
Total Volume: 30,270 lbs
Bodyweight Used for Pullups: ~220 lbs

---

1. Overhand Pullups

• 3 sets x 10 reps
• Volume: 6,600 lbs

2. Neutral Grip Pullups

• 3 sets x 10 reps
• Volume: 6,600 lbs

3. Neutral Grip Seated Cable Rows

• 20 reps @ 70 lbs = 1,400 lbs
• 20 reps @ 100 lbs = 2,000 lbs
• 20 reps @ 120 lbs = 2,400 lbs
• 20 reps @ 120 lbs = 2,400 lbs
• 20 reps @ 80 lbs = 1,600 lbs
• Total Volume: 9,800 lbs

4. Reverse Fly Machine

• 20 reps @ 80 lbs = 1,600 lbs
• 20 reps @ 60 lbs = 1,200 lbs
• Total Volume: 2,800 lbs

5. Dumbbell Lateral Raises

• 15 reps @ 25 lbs each side = 750 lbs
• 20 reps @ 20 lbs each side = 800 lbs
• Total Volume: 1,550 lbs

6. Underhand Lat Pulldown

• 20 reps @ 80 lbs = 1,600 lbs

7. Dumbbell Bicep Curls

• 12 reps @ 30 lbs each side = 720 lbs
• 12 reps @ 25 lbs each side = 600 lbs
• Total Volume: 1,320 lbs

---

Final Totals:

• Sets: 18
• Reps: 279
• Total Volume: 30,270 lbs

---

Tracking total pounds moved per session as one of many metrics. I keep an excel sheet in which i track trends and correlations between these key performance indicators.

So far, I think total lbs moved during the session matters but only when compared to sets and reps.

I.e. 30,000 lbs over a session in 15 sets of 8-12 reps.

How can I get that down to 10 sets through increased weight per rep and/or increased reps but only until like 20 reps total otherwise you move into endurance training territory. This is just what works for me and I stick to it.

Proud of you on this. the EVO family loves to see hardcore iron training
That is definitely motivating especially going into the weekend.
@MadStacker

 

[MadStacker]

Steak is a perfect food how much steak did you eat?

total lbs doesn't matter you don't need to record that. @MadStacker what matters i the total reps and sets, like you can go up on the curls to 20 x 5.

I do about 2 ribeyes a day 2 tortillas some Spanish rice and cheese. (Carne asada burros)

All natural made from scratch. (Except tortillas)

 

[MadStacker]

Thank you so much for the support. You guys are extremely motivating. Not always easy to tell if I have "done enough"



** Leg Day – Hypertrophy Focus (High Volume)**
** Date:** June 21, 2025
** Goal:** Muscle Growth (Quads, Hamstrings, Glutes)
** Total Sets:** 21
** Total Reps:** 378
** Total Volume:** 44,080 lbs
** Cardio:** 10 minutes recumbent bike @ level 6, 2.0 miles, 66 calories

---

**1. Seated Leg Press** – 11 sets | 175 reps | 34,550 lbs

* 130 lbs × 40 reps → 5,200 lbs
* 170 lbs × 40 reps → 6,800 lbs
* 210 lbs × 30 reps → 6,300 lbs
* 250 lbs × 20 reps → 5,000 lbs
* 290 lbs × 15 reps → 4,350 lbs
Drop Set:
* 330 lbs × 5 reps → 1,650 lbs
* 290 lbs × 5 reps → 1,450 lbs
* 250 lbs × 5 reps → 1,250 lbs
* 210 lbs × 5 reps → 1,050 lbs
* 170 lbs × 5 reps → 850 lbs
* 130 lbs × 5 reps → 650 lbs

---

**2. Seated Leg Extensions** – 3 sets | 58 reps | 2,530 lbs

* 35 lbs (each leg) × 20 reps → 700 lbs
* 35 lbs (each leg) × 18 reps → 630 lbs
* 60 lbs (bilateral) × 20 reps → 1,200 lbs

---

**3. Lying Hamstring Curls (Unilateral)** – 2 sets | 30 reps | 1,500 lbs

* 25 lbs (each leg) × 15 reps → 750 lbs
* 25 lbs (each leg) × 15 reps → 750 lbs

---

**4. Seated Leg Curls** – 1 set | 30 reps | 1,800 lbs

* 60 lbs × 30 reps → 1,800 lbs

---

**5. Seated Hip Abductions** – 4 sets | 120 reps | 3,200 lbs

* 40 lbs × 30 reps → 1,200 lbs
Drop Set:
* 50 lbs × 10 reps → 500 lbs
* 40 lbs × 25 reps → 1,000 lbs
* 40 lbs × 25 reps → 1,000 lbs

---

**6. Cardio – Recumbent Bike**

* 10 minutes
* Level 6 resistance
* 2.0 miles
* 66 calories burned
* 87 RPM average

 

[MadStacker]

---

Push Day – June 22, 2025​

Flat Barbell Bench Press​

1. 135 lbs × 20 reps = 2,700 lbs
2. 185 lbs × 15 reps = 2,775 lbs
3. 205 lbs × 15 reps = 3,075 lbs
4. 225 lbs × 12 reps = 2,700 lbs
5. 225 lbs × 10 reps = 2,250 lbs
6. 225 lbs × 7 reps = 1,575 lbs
7. 205 lbs × 8 reps = 1,640 lbs
8. 185 lbs × 5 reps = 925 lbs
9. 175 lbs × 10 reps = 1,750 lbs
10. 155 lbs × 9 reps = 1,395 lbs
11. 135 lbs × 10 reps = 1,350 lbs
    → Total: 121 reps | 11 sets | 22,135 lbs

---

Seated Cable Chest Flys​

1. 23 lbs (each side) × 25 reps = 1,150 lbs
2. 27 lbs (each side) × 20 reps = 1,080 lbs
3. 27 lbs (each side) × 15 reps = 810 lbs
4. 20 lbs (each side) × 15 reps = 600 lbs
   → Total: 75 reps | 4 sets | 3,640 lbs

---

Tricep Rope Pushdowns​

1. 100 lbs × 20 reps = 2,000 lbs
2. 100 lbs × 20 reps = 2,000 lbs
3. 100 lbs × 14 reps = 1,400 lbs
   → Total: 54 reps | 3 sets | 5,400 lbs

---

Tricep EZ Bar Pushdowns (Dropset)​

• 120 lbs × 12 reps = 1,440 lbs
• 100 lbs × 8 reps = 800 lbs
• 80 lbs × 8 reps = 640 lbs
• 60 lbs × 12 reps = 720 lbs
  → Total: 40 reps | 1 dropset | 3,600 lbs

---

Dumbbell Lateral Raises (20 lbs each)​

1. 20 reps = 800 lbs
2. 20 reps = 800 lbs
3. 20 reps = 800 lbs
4. 20 reps = 800 lbs
   → Total: 80 reps | 4 sets | 3,200 lbs

---

Workout Totals​

• Total Sets: 23
• Total Reps: 370
• Total Volume: 38,075 lbs

---

 

[Noah Wixx]

Steak is a perfect food how much steak did you eat?

total lbs doesn't matter you don't need to record that. @MadStacker what matters i the total reps and sets, like you can go up on the curls to 20 x 5.

I agree brother

 

[LevButlerov]

Thank you so much for the support. You guys are extremely motivating. Not always easy to tell if I have "done enough"



** Leg Day – Hypertrophy Focus (High Volume)**
** Date:** June 21, 2025
** Goal:** Muscle Growth (Quads, Hamstrings, Glutes)
** Total Sets:** 21
** Total Reps:** 378
** Total Volume:** 44,080 lbs
** Cardio:** 10 minutes recumbent bike @ level 6, 2.0 miles, 66 calories

---

**1. Seated Leg Press** – 11 sets | 175 reps | 34,550 lbs

* 130 lbs × 40 reps → 5,200 lbs
* 170 lbs × 40 reps → 6,800 lbs
* 210 lbs × 30 reps → 6,300 lbs
* 250 lbs × 20 reps → 5,000 lbs
* 290 lbs × 15 reps → 4,350 lbs
Drop Set:
* 330 lbs × 5 reps → 1,650 lbs
* 290 lbs × 5 reps → 1,450 lbs
* 250 lbs × 5 reps → 1,250 lbs
* 210 lbs × 5 reps → 1,050 lbs
* 170 lbs × 5 reps → 850 lbs
* 130 lbs × 5 reps → 650 lbs

---

**2. Seated Leg Extensions** – 3 sets | 58 reps | 2,530 lbs

* 35 lbs (each leg) × 20 reps → 700 lbs
* 35 lbs (each leg) × 18 reps → 630 lbs
* 60 lbs (bilateral) × 20 reps → 1,200 lbs

---

**3. Lying Hamstring Curls (Unilateral)** – 2 sets | 30 reps | 1,500 lbs

* 25 lbs (each leg) × 15 reps → 750 lbs
* 25 lbs (each leg) × 15 reps → 750 lbs

---

**4. Seated Leg Curls** – 1 set | 30 reps | 1,800 lbs

* 60 lbs × 30 reps → 1,800 lbs

---

**5. Seated Hip Abductions** – 4 sets | 120 reps | 3,200 lbs

* 40 lbs × 30 reps → 1,200 lbs
Drop Set:
* 50 lbs × 10 reps → 500 lbs
* 40 lbs × 25 reps → 1,000 lbs
* 40 lbs × 25 reps → 1,000 lbs

---

**6. Cardio – Recumbent Bike**

* 10 minutes
* Level 6 resistance
* 2.0 miles
* 66 calories burned
* 87 RPM average

---

Push Day – June 22, 2025​

Flat Barbell Bench Press​

1. 135 lbs × 20 reps = 2,700 lbs
2. 185 lbs × 15 reps = 2,775 lbs
3. 205 lbs × 15 reps = 3,075 lbs
4. 225 lbs × 12 reps = 2,700 lbs
5. 225 lbs × 10 reps = 2,250 lbs
6. 225 lbs × 7 reps = 1,575 lbs
7. 205 lbs × 8 reps = 1,640 lbs
8. 185 lbs × 5 reps = 925 lbs
9. 175 lbs × 10 reps = 1,750 lbs
10. 155 lbs × 9 reps = 1,395 lbs
11. 135 lbs × 10 reps = 1,350 lbs
    → Total: 121 reps | 11 sets | 22,135 lbs

---

Seated Cable Chest Flys​

1. 23 lbs (each side) × 25 reps = 1,150 lbs
2. 27 lbs (each side) × 20 reps = 1,080 lbs
3. 27 lbs (each side) × 15 reps = 810 lbs
4. 20 lbs (each side) × 15 reps = 600 lbs
   → Total: 75 reps | 4 sets | 3,640 lbs

---

Tricep Rope Pushdowns​

1. 100 lbs × 20 reps = 2,000 lbs
2. 100 lbs × 20 reps = 2,000 lbs
3. 100 lbs × 14 reps = 1,400 lbs
   → Total: 54 reps | 3 sets | 5,400 lbs

---

Tricep EZ Bar Pushdowns (Dropset)​

• 120 lbs × 12 reps = 1,440 lbs
• 100 lbs × 8 reps = 800 lbs
• 80 lbs × 8 reps = 640 lbs
• 60 lbs × 12 reps = 720 lbs
  → Total: 40 reps | 1 dropset | 3,600 lbs

---

Dumbbell Lateral Raises (20 lbs each)​

1. 20 reps = 800 lbs
2. 20 reps = 800 lbs
3. 20 reps = 800 lbs
4. 20 reps = 800 lbs
   → Total: 80 reps | 4 sets | 3,200 lbs

---

Workout Totals​

• Total Sets: 23
• Total Reps: 370
• Total Volume: 38,075 lbs

---

@MadStacker drop sets on tris are perfect for growth. This is the high level you need.

 

[RoySimpson]

Wednesday workout

---

Back + Arms Hypertrophy Workout​

Total Sets: 18
Total Reps: 279
Total Volume: 30,270 lbs
Bodyweight Used for Pullups: ~220 lbs

---

1. Overhand Pullups

• 3 sets x 10 reps
• Volume: 6,600 lbs

2. Neutral Grip Pullups

• 3 sets x 10 reps
• Volume: 6,600 lbs

3. Neutral Grip Seated Cable Rows

• 20 reps @ 70 lbs = 1,400 lbs
• 20 reps @ 100 lbs = 2,000 lbs
• 20 reps @ 120 lbs = 2,400 lbs
• 20 reps @ 120 lbs = 2,400 lbs
• 20 reps @ 80 lbs = 1,600 lbs
• Total Volume: 9,800 lbs

4. Reverse Fly Machine

• 20 reps @ 80 lbs = 1,600 lbs
• 20 reps @ 60 lbs = 1,200 lbs
• Total Volume: 2,800 lbs

5. Dumbbell Lateral Raises

• 15 reps @ 25 lbs each side = 750 lbs
• 20 reps @ 20 lbs each side = 800 lbs
• Total Volume: 1,550 lbs

6. Underhand Lat Pulldown

• 20 reps @ 80 lbs = 1,600 lbs

7. Dumbbell Bicep Curls

• 12 reps @ 30 lbs each side = 720 lbs
• 12 reps @ 25 lbs each side = 600 lbs
• Total Volume: 1,320 lbs

---

Final Totals:

• Sets: 18
• Reps: 279
• Total Volume: 30,270 lbs

---

Tracking total pounds moved per session as one of many metrics. I keep an excel sheet in which i track trends and correlations between these key performance indicators.

So far, I think total lbs moved during the session matters but only when compared to sets and reps.

I.e. 30,000 lbs over a session in 15 sets of 8-12 reps.

How can I get that down to 10 sets through increased weight per rep and/or increased reps but only until like 20 reps total otherwise you move into endurance training territory. This is just what works for me and I stick to it.

@MadStacker you cannot go wrong with steak its all I eat!

 

[ballin2504]

Wednesday workout

---

Back + Arms Hypertrophy Workout​

Total Sets: 18
Total Reps: 279
Total Volume: 30,270 lbs
Bodyweight Used for Pullups: ~220 lbs

---

1. Overhand Pullups

• 3 sets x 10 reps
• Volume: 6,600 lbs

2. Neutral Grip Pullups

• 3 sets x 10 reps
• Volume: 6,600 lbs

3. Neutral Grip Seated Cable Rows

• 20 reps @ 70 lbs = 1,400 lbs
• 20 reps @ 100 lbs = 2,000 lbs
• 20 reps @ 120 lbs = 2,400 lbs
• 20 reps @ 120 lbs = 2,400 lbs
• 20 reps @ 80 lbs = 1,600 lbs
• Total Volume: 9,800 lbs

4. Reverse Fly Machine

• 20 reps @ 80 lbs = 1,600 lbs
• 20 reps @ 60 lbs = 1,200 lbs
• Total Volume: 2,800 lbs

5. Dumbbell Lateral Raises

• 15 reps @ 25 lbs each side = 750 lbs
• 20 reps @ 20 lbs each side = 800 lbs
• Total Volume: 1,550 lbs

6. Underhand Lat Pulldown

• 20 reps @ 80 lbs = 1,600 lbs

7. Dumbbell Bicep Curls

• 12 reps @ 30 lbs each side = 720 lbs
• 12 reps @ 25 lbs each side = 600 lbs
• Total Volume: 1,320 lbs

---

Final Totals:

• Sets: 18
• Reps: 279
• Total Volume: 30,270 lbs

---

Tracking total pounds moved per session as one of many metrics. I keep an excel sheet in which i track trends and correlations between these key performance indicators.

So far, I think total lbs moved during the session matters but only when compared to sets and reps.

I.e. 30,000 lbs over a session in 15 sets of 8-12 reps.

How can I get that down to 10 sets through increased weight per rep and/or increased reps but only until like 20 reps total otherwise you move into endurance training territory. This is just what works for me and I stick to it.

@MadStacker nice update man. You’re doing well

 

[Tiger Salman Khan]

---

Push Day – June 22, 2025​

Flat Barbell Bench Press​

1. 135 lbs × 20 reps = 2,700 lbs
2. 185 lbs × 15 reps = 2,775 lbs
3. 205 lbs × 15 reps = 3,075 lbs
4. 225 lbs × 12 reps = 2,700 lbs
5. 225 lbs × 10 reps = 2,250 lbs
6. 225 lbs × 7 reps = 1,575 lbs
7. 205 lbs × 8 reps = 1,640 lbs
8. 185 lbs × 5 reps = 925 lbs
9. 175 lbs × 10 reps = 1,750 lbs
10. 155 lbs × 9 reps = 1,395 lbs
11. 135 lbs × 10 reps = 1,350 lbs
    → Total: 121 reps | 11 sets | 22,135 lbs

---

Seated Cable Chest Flys​

1. 23 lbs (each side) × 25 reps = 1,150 lbs
2. 27 lbs (each side) × 20 reps = 1,080 lbs
3. 27 lbs (each side) × 15 reps = 810 lbs
4. 20 lbs (each side) × 15 reps = 600 lbs
   → Total: 75 reps | 4 sets | 3,640 lbs

---

Tricep Rope Pushdowns​

1. 100 lbs × 20 reps = 2,000 lbs
2. 100 lbs × 20 reps = 2,000 lbs
3. 100 lbs × 14 reps = 1,400 lbs
   → Total: 54 reps | 3 sets | 5,400 lbs

---

Tricep EZ Bar Pushdowns (Dropset)​

• 120 lbs × 12 reps = 1,440 lbs
• 100 lbs × 8 reps = 800 lbs
• 80 lbs × 8 reps = 640 lbs
• 60 lbs × 12 reps = 720 lbs
  → Total: 40 reps | 1 dropset | 3,600 lbs

---

Dumbbell Lateral Raises (20 lbs each)​

1. 20 reps = 800 lbs
2. 20 reps = 800 lbs
3. 20 reps = 800 lbs
4. 20 reps = 800 lbs
   → Total: 80 reps | 4 sets | 3,200 lbs

---

Workout Totals​

• Total Sets: 23
• Total Reps: 370
• Total Volume: 38,075 lbs

---

@MadStacker Solid updates bro.......