Approved Log My TRT cycle restart log

[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.