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Approved Log Pre-Gear Training Log

Damn this is tough crowd, but i love it. As i tell my clients in business, I don’t want “atta-boys” (that doesn’t help), i want the tough love. No one ever got better with feign praise. (“Can’t propel yourself forward by patting yourself on the back.”)

@ Npclassycalphysique - i don’t normally have ice cream and it was a spoonful to quench a sweet craving so i overestimated caloric content. It is the healthiest ice cream on the market actually high in protein, low in calories and fat.

@RoidRage69 - lots of sets because this little bitch body struggles to put on mass, especially chest. Was trying a Seth Feroce workout as something new. Read below and i now know why i can’t build muscle but (humbly) i will say some parts like my shoulders do respond to weights better, while my chest is a stubborn little bitch and won’t grow.

I will post my picture and full log at the end of the day. But I do have some news that answers a lot of my problems. I had some blood work done and my testosterone level is of that of a 5 year old girl, which explains why I can’t pack on any muscle the natural way and why I’m weaker than a 12 year old girl in the gym.

Testosterone level came back at : 289. F’m me the low end of the scale is 264. I generate as much testosterone as a female goldfish. (I will say for the record, not to make myself feel better but just as more info for this well informed group, I have always had and still have a very high libido. Always want sex and my wife can never give it to me often enough. No problems with ED. How does this reconcile with low-T???)

We’ll see what the doctor recommends on Tuesday during my consult. Does this group “like” oral testosterone pills (if they come prescribed by a doctor so they will be the real stuff not questionable strength?) I know you all say just suck it up p@ssy and do injections but we shall see.
 
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Test is not very orally bioavailable, and anything done to make steroids survive the liver better is absolute hell on bloodwork. If you don’t want to inject, creams are better than pills.
 
@RoidRage69 - lots of sets because this little bitch body struggles to put on mass, especially chest. Was trying a Seth Feroce workout as something new. Read below and i now know why i can’t build muscle but (humbly) i will say some parts like my shoulders do respond to weights better, while my chest is a stubborn little bitch and won’t grow.
More is not always better. Instead of doing all those sets do something like this.
Hammer Decline and do a few warmup sets and stretch really good before and during the warmups. Then do 3 working sets with your maximum weight. As soon as your done go to Incline Dumbells and do one warmup and then 2-3 working sets. When your done with that do your cable flys for 3 working sets at the highest weight your going to use. Then if your chest is not fried go and finish it off with dips.
 
More is not always better. Instead of doing all those sets do something like this.
Hammer Decline and do a few warmup sets and stretch really good before and during the warmups. Then do 3 working sets with your maximum weight. As soon as your done go to Incline Dumbells and do one warmup and then 2-3 working sets. When your done with that do your cable flys for 3 working sets at the highest weight your going to use. Then if your chest is not fried go and finish it off with dips.
What do you consider a working set - up to 5 reps to failure or higher count 6-8 to failure?
 
52 yr old male. 149lbs, 5’7”, 14-15% body fat.
30+ years of recreational lifting, from low key to somewhat more intense since covid.
No experience with SARMS, HGH, or any anabolic.
Considering first cycle, would like to avoid the needle as I dip my toe in.

Current caloric intake is suggested at 2100, I try to run 300-500 caloric deficit to cut body fat down.
Typical macro breakdown = 200gm of protein, 100-150 gm of carbs, 75 gm of fat

Typical training regi men is modified Push/Pull, but I break Chest/Tri into one day and shoulders on another day. Don’t do legs.


Sep 7 - Training Log (first day of Push/Pull Cycle)
45 min of zone 2/3 peloton workout - burned 500 calories

Chest:
5 sets of incline bench press, warm up set and the sets of 5 reps
4 sets of incline DB @ 5 reps
4 sets of incline DB flys 8-10 reps
4 sets of hammer decline @ 5 reps
4 sets of cable flys at 8-10 reps
4 sets of chest focused dips at 10-12 reps

Triceps:
4 sets of cable pushdown, with 3 drop sets to failure per set (reps being 8-10 at each weight, so total of 12 sets)
4 sets of dumbell tricep extension/super set with close grip pushup - 6-10 reps/pushups to failure
4 sets of skull crushers , with close grip press to failure - 6-8 reps/8-10 reps
4 sets of Cable tricep pushdown across the body (both arms simultaneous) - 8-10 reps
4 sets of reverse grip tricep push downs - 8-10 reps to failure
Why don't you do legs?
 
Honestly…I’m in it for the vanity of the “show” muscles. Upper body.
if you have experience with gardening you know that the most important part of a tree is the roots and trunk. if those are damaged the tree won't flourish

same thing with us. you need strong legs to build a strong upper body. also imbalances are not a good idea across the board. ever notice guys walking around the gym hunched over or with their chests puffed out. that is a person who trains chest way more then they train back. they are so weak they can't even do a pullup or row 100 pounds. but they can bench 400+
 
Friday, Sep 8
weight: 149.2 lb

Peloton 7:30am: 45min - 510 calories burned, zone 2/3

Intermittent Fasting until noon.
Lunch noon: Tuna melt, 2 cans of tuna, 2 slices of cheese, broccoli florets and hummus, almonds - 77gm protein , 852 calories
Snack 2pm: Pure Protein bar, 21 gm protein
Snack 5pm: Protein shake , 2 scoops of whey protein, berries, 2 tbsp of pb, - 50gm protein
Dinner: 4oz salmon, cauliflower rice - 217 calories, 25gm protein
Macros: 187gm protein, 92 gm carbs, 93 gm fat
1905 total calories, Total day deficit 100 w/o cardio, 600 deficit w/ cardio

Shoulders - 3pm

Shoulder press - 45lbsx12reps, 50lbsx7,50lbsx8, 50lbsx10 (focus on slow methodical reps)
Lateral raise/ front raise superset on incline bench (chest against bench): 22.5lbs15/12, 25lbs12/8 reps, 25lbs 12/10 reps, 25lbs 12/11reps
Bent over incline rear shoulder raise/superset with rows - 25lbs 12x6, 25lbs 12x8,25lbs 12x12,25lbs 12x12
Facepulls-90x12,100x12,100x12,100
Rear delt machine - 100x-15,115x12,125x11,130x11
Cable lateral raise (one arm partial rarise) 15x10,20x8,25x8
Trap bar shrugs -4x12@185
Fireman carry - 4 sets with 50lb kettleballs

Everyone gonna shit on me and tell me too many sets, too much redundancy. But been doing this for 5-6 weeks now and actually seeing real development (growth and definition) in the shoulders.
 
You aren’t going to gain muscle in a deficit, especially at your already low bf%. Also, it isn’t that you are doing too many sets, it is that most of the volume is useless. If you can do more reps on each successive set on your “big” lift, then none of your sets are doing anything. I do not understand why people have this concept that they should go further on each set, or heavier on each set. The first one should be the hardest, and you should need to either decrease reps or weight after set one because you tired yourself out to some degree. If that’s not happening, you’re just throwing shit around in the gym.

Seriously, if you did a set of 12 at 115, and then two sets later you did a set of 11 at 130, how many reps were left in the tank on the 115 set? 8? 10?
 
You aren’t going to gain muscle in a deficit, especially at your already low bf%. Also, it isn’t that you are doing too many sets, it is that most of the volume is useless. If you can do more reps on each successive set on your “big” lift, then none of your sets are doing anything. I do not understand why people have this concept that they should go further on each set, or heavier on each set. The first one should be the hardest, and you should need to either decrease reps or weight after set one because you tired yourself out to some degree. If that’s not happening, you’re just throwing shit around in the gym.

Seriously, if you did a set of 12 at 115, and then two sets later you did a set of 11 at 130, how many reps were left in the tank on the 115 set? 8? 10?
Thanks that’s solid advice to think about on the sets/reps. On the caloric deficit, I am trying to do a recomposition (if that’s the right word) - lose body fat, add muscle. That’s why I’m eating close to 200gms of protein per day for a 150lb body. My goal was to get to 145lb when I started this cut. I am now at 149 still, but I can see better definition in my mid-section (still need to lose 5-7 lbs of fat) and seriously, when I do the pinch test I have far less fat to pinch around the spare tire than in a very long time.
 
You look really lean to me. I would concentrate on gaining, at least once you start whatever you decide on. Easier to just put on muscle and a little fat, then knock the fluff off at the end. That’s just me, though.
 
Friday, Sep 8
weight: 149.2 lb

Peloton 7:30am: 45min - 510 calories burned, zone 2/3

Intermittent Fasting until noon.
Lunch noon: Tuna melt, 2 cans of tuna, 2 slices of cheese, broccoli florets and hummus, almonds - 77gm protein , 852 calories
Snack 2pm: Pure Protein bar, 21 gm protein
Snack 5pm: Protein shake , 2 scoops of whey protein, berries, 2 tbsp of pb, - 50gm protein
Dinner: 4oz salmon, cauliflower rice - 217 calories, 25gm protein
Macros: 187gm protein, 92 gm carbs, 93 gm fat
1905 total calories, Total day deficit 100 w/o cardio, 600 deficit w/ cardio

Shoulders - 3pm

Shoulder press - 45lbsx12reps, 50lbsx7,50lbsx8, 50lbsx10 (focus on slow methodical reps)
Lateral raise/ front raise superset on incline bench (chest against bench): 22.5lbs15/12, 25lbs12/8 reps, 25lbs 12/10 reps, 25lbs 12/11reps
Bent over incline rear shoulder raise/superset with rows - 25lbs 12x6, 25lbs 12x8,25lbs 12x12,25lbs 12x12
Facepulls-90x12,100x12,100x12,100
Rear delt machine - 100x-15,115x12,125x11,130x11
Cable lateral raise (one arm partial rarise) 15x10,20x8,25x8
Trap bar shrugs -4x12@185
Fireman carry - 4 sets with 50lb kettleballs

Everyone gonna shit on me and tell me too many sets, too much redundancy. But been doing this for 5-6 weeks now and actually seeing real development (growth and definition) in the shoulders.
@DrDre71 i dont think its too much, you keep doing it if its working. Lets see in 2 weeks.
 
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