Approved Log My TRT cycle restart log

[ROIDDERS]

That's good. Mobster is a very good coach. They are great on the podcast, Steve as well.

 

[chesty]

Nice job, man. There's no need to spend 1000 a month on a coach. That's a scam.

 

[Ulter]

Sounds like you have a working-class job.

So, it's important to balance that with your weight training.

 

[e2]

Good to hear that you hooked up with mobster. He definitely knows the stuff. Been doing it for many decades.

 

[2Thick]

That's great. That you took the time to post up your workout.

It's good to see it in the flesh.

 

[Vadim Fedorov]

That's a solid leg workout. For sure. I like the squats and leg to back.

 

[Wootoom]

Not an easy leg workout@all.

you can also add in some lunges to that

 

[Mobster]

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

NOW WE'RE FKIN COOKING!!

See below for the targets etc for the next one
LE 3 x 16-18 reps x 20, 30 and 35kg
SLC 3 x 16-18 x 35, 45 and 50kg (note the more you stand up the better this gets)
SQ 3 x 13-15 x 50, 65 and 80kg (needs to be more (he has had knee issues but they're getting better))
LP 3 x 12 x 55, 125 and 155kg (same reps 5kg more weight)

 

[Truckyboy1971]

Bros. I bet. If you cut off the post-workout sugar and carbs you will notice a lot of benefits.

Tbh I’m working the boys twice a week think it’s a decent split , I am trying lose my fat round the middle quite hard , my meals typically
5 eggs 2 whole 3 whites
Granola with Greek yogurt fat free honey or slice sourdough
tuna or chicken salad protein wrap x2
Apple , orange
Protein Shake before gym
Protein Shake after both 50g
200g meat and jacket potatoe or rice
Greek yogurt fruit b4 bed

 

[Truckyboy1971]

Hate lunges proper hate them lol love squats tho

 

[ballin2504]

Killin that leg training

 

[Truckyboy1971]

NOW WE'RE FKIN COOKING!!

See below for the targets etc for the next one
LE 3 x 16-18 reps x 20, 30 and 35kg
SLC 3 x 16-18 x 35, 45 and 50kg (note the more you stand up the better this gets)
SQ 3 x 13-15 x 50, 65 and 80kg (needs to be more (he has had knee issues but they're getting better))
LP 3 x 12 x 55, 125 and 155kg (same reps 5kg more weight)

On with that next week is the upper days staying the same ?

 

[Npcclassicphysique champ]

Tbh I’m working the boys twice a week think it’s a decent split , I am trying lose my fat round the middle quite hard , my meals typically
5 eggs 2 whole 3 whites
Granola with Greek yogurt fat free honey or slice sourdough
tuna or chicken salad protein wrap x2
Apple , orange
Protein Shake before gym
Protein Shake after both 50g
200g meat and jacket potatoe or rice
Greek yogurt fruit b4 bed

thats a good diet now bro but cut the bread

Hate lunges proper hate them lol love squats tho

everyone hates lunges lol

 

[Truckyboy1971]

thats a good diet now bro but cut the bread

everyone hates lunges lol

Yes ur right either rice or potato ?

 

[Npcclassicphysique champ]

Yes ur right either rice or potato ?

how about oatmeal bro

 

[Mobster]

On with that next week is the upper days staying the same ?

No. I'll do those too.

Progression will always be either/and reps weight. Depends on the rep ranges hit.

Start adding how a session felt etc

 

[Mobster]

Yes ur right either rice or potato ?

Lots to choose from. Inc, as suggested, oatmeal. Ditto sweet potato

 

[Mobster]

Not an easy leg workout@all.

you can also add in some lunges to that

IF he's not fucked a few would make a great finisher BUT he does need to watch his knees and both hacks and lunges tear the knee up

 

[Mobster]

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

B with targets for next time and comments:
1. Incline chest press hammer strength machine 3x7-50,80,90kg 3 x 8 with the same weights
2. Pec dec 3x12-6,8,8 that’s numbers on stack no idea of the weight (I do this as well) 3 x 8 next time
3. Close grip pull-ups (lat pulldown broken) 3x10 but did 3x15 Is this with an assisted chin/dip machine?
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 ? The one where there's little to no wrist strain. But elbows up! All 3 x 20 and x 22.5kg next time. Same reps
5. Shoulder press hammer strength machine 3x15-20,40,45kg Up these by 2.5kg on each set. If need be add a 2.5kg plate to the pin
6. Seated cable row ( close grip ) 3x10-45,65,70kg More reps 12 on all sets next time
7. Dumbbell shrugg 3x20-32kg More weight next time. 3 x 15 x 35kg
8/Reverse curl barbell ( not done these in years ) 3x10-20kg could done heavier but new exercise to me so took it easy - always sensible. One more session on these then we'll tweak
9. Seated tricep overhead extension machine 3x10-30,40,45kg - more reps 12 next time all sets

 

[Mobster]

I'll wait until I see an upper a listed as done with notes etc before I tweak and comment myself