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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
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Veteran Log PrinceDaddy 2025 Bodybuilding Log (Masters 55+ Competitor)

Dont feel bad brother im just an average 36 year old attempting to attain the same goal and dream of competing and a shot at a pro card one day, im right here with you 💪
 
Sunday : Chest/Shoulders/Delts

Wake Up @ 198
Post Workout @ 192
Step Count: 10K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

My workouts have a lot of volume. I also do quite a bit of what is called junk volume. My belief is at 56, I can't get to the heaviest weight without work in the glide path or range of motion. I need the stretch and repetition so I tend to build up to my top sets then do pyramid back down focusing on more control. I notice my sets get better later in the movement. I could go much heavier on my movements but it gets sloppy and it is under 5 reps. I also become more injury prone. I am looking to get 8-12 on my top sets. I take fixed breaks between sets to time the intervals. I have the time and it seems to work for me. I don't feel like I am overtrained as I do sleep, I do get a little sore, but nothing excessive. I'm ready to rip the next day. At the end of the day, my goal is to feel the intended muscle group. Feel the contraction. Pray for growth.

My joints are most definitely feeling much better. Maybe new year/ new me feels.

Ab/Core warm up

Seated Shoulder Barbell press/Incline Barbell Press/ Decline Barbell Press in that order
4 top sets of 225
2 banded sets of 135

Smith Machine
2 plates each side adjusting bench thru 7 pin positions from decline to shoulder press one set at time with 8- 10 reps for the set
1 Back 2 plates each side
1 Back 1 plate each side

Plate loaded front press/Plate incline front press
1 plate each side 10 reps
2 plates each side 10 reps
Singles each side 10 reps with 2 plates each side
Singels each side 10 reps with 1 plate each side

Plate loaded shoulder press
1 plate each side 10 reps
2 plates each side 10 reps
Facing bench 2 plates each side then 1 plate each side
10 reps both hands
10 reps single hand
10 reps standing

Reverse Pec Dec / Front Pec Dec
5 pin drops starting from top , 2 spots at a time.

Dip Pin Machine
Every other pin drop from top to about 200lbs, 10 reps each

Fly Pin machine (about 10 reps)
4 pin drops from top with every other weight break
Reverse delt
Single Side Delt
Single Reverse delt
Fly

Dumbell press
Incline then flat
10x20
10x40
10x60
10x80

Dumbell flys (only 20s)
Adjust bench from decline to shoulder press about 7 bench positions

35 min stairmill

Sauna first today then steam

Shower

Tomorrow is back day @ 4AM

Let's go!
@PrinceDaddy Legit updates bro......keep killing it.......
 
Saturday : Heavy Legs

Wake Up @ 198
Post Workout @ 193
Step Count: 9K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

I must admit my joints and muscles feel good. Nothing has changed supplement/ped wise. I have begun eating clean since Jan 1. Only 4 days, I would not expect an impact. Maybe more psychological? Weight is trending down. Hunger is normal.

Todays work out
The warm up / core stretch
4x20 Reverse hyperextension
Adductor machine - start at pin 2 and drop 2 spots till reaching the bottom 10 reps each
Abductor machine - start at pin 2 and drop 2 spots till reaching the bottom 10 reps each
Seated Calf machine - singles each side from top spot to weight of 110, both legs from 110 to 300 (10 reps each)
Standing Calf machine - drop 1 spot from the top each set till about 240 (10 reps)
Ab crunches / vacuums / twists / single leg Bulgarian warm up

Squat Rack Time ( about 10 reps each)
Bar Squat in rack
Bar Squat on wedge
135 on wedge
135 banded high box squat
225 banded high box squat
315 banded high box squat
315 banded high box squat ( Add belt)
405 banded high box squat ( 7 sets of 10)
315 banded high box squat (1 set wide stance / 1 set narrow stance)
315 conventional banded squat ( 1 facing rack / 1 facing away from rack)
225 banded high box squat (1 set wide stance / 1 set narrow stance)
225 conventional banded squat ( 1 facing rack / 1 facing away from rack)
135 banded high box squat (1 set wide stance / 1 set narrow stance)
135 conventional banded squat ( 1 facing rack / 1 facing away from rack)
135 sit on the wedge for 30 seconds or so ( 1 wide stance / 1 narrow stance)

Trap bar
* Change from last year is to go lighter on the deads. Try to get more range of motion slo mo using smaller lighter plates with more control, burn and focus.
RDL Trap bar (2 sets of 10)
RDL Trap bar with 25 each side (2 sets of 10)
RDL Trap bar with 2 25s each side (2 sets of 20)
Trap deadlift 2 25s each side (2 sets of 20)
Farmer walk Trap Bar 60 ft with 2 25s
Trap deadlift 25s each side (2 sets of 20)
Farmer walk Trap Bar 60 ft with 25s
Empty Trap bar dead lift (2 sets of 20)

Smith machine with wedge
Back Squat
Empty bar (2 sets of 10)
1 plate (2 sets of 10)
2 plate (2 sets of 10)
Front Squat 2 plates (3 reps)
Front Squat 1 plate (10 reps)
Zercher Squat 1 plate (10 reps)
Bar Sissy Squat (10 reps)

Leg Press ( about 10 reps each set)
2 plates each side
4 plates each side
6 plates each side
8 plates each side
10 plates each side
more leg placement
10 plates each side
9 plates each side calves
8 plates each side
7 plates each side calves
6 plates each side
5 plates each side calves
4 plates each side
3 plates each side calves
2 plates single leg press / front 10 / side 10
1 plate single leg press / front 10 / side 10

Finish with leg extension and leg curl machines with similar one pin drop at a time from the top.
35 min stair mill
Steam/Sauna
Shower/shave and go home.

And there you have it. I'm there for quite a bit. Seems to be ok for me.

Ready to construct my clean bulk cycle for Feb-April. Likely very similar to last year.

Thanks peeps!
@PrinceDaddy awesome work right here!
 
Monday : Back

Wake Up @ 199
Post Workout @ 196
Step Count: 16K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

It's dropping down to the 20s in Texas. Got to love our range from 20 to 110. Apparently strong chance of 3-5 inches Wed/Thu/Fri. Went to the grocery store to find empty shelves. Got my vehicle inspection and registration done. Just plugging along.

Today is back day. This is the version I am doing at the moment. I really feel it in my back. Does not feel like too much.

Chest supported T-bar rows
I do a 10 second hang with 3 hand positions
I then do a set of 10 reps pulling
1 plate, 2 plate, 3 plate, 4 plate, then 5 plate
On the way down starting with 5 plates, then removing one and repeating
start with a landmine squat 10-20
Single arm row 10-20
Landmine RDL 10-20
landmine squat with holds at the bottom

Single arm dumb bell rows
1x20x10
1x40x10
1x60x10
1x80x10
1x110x10
3x130x10

Plate loaded Row
1 plate, 2 plate, 3 plates each side
On the way up with 3 hand placements
On the way down, single from each side

Plate loaded lateral pulldown
1 plate, 2 plate, and then 3 plates each side
Then on the way down, single from each side in different sitting position. Trying to get the lats to pop.

Start at pin 1, and drop 2 for 5 total sets
Machine pin row
Machine lat pulldown (front and back)
Use a wide lat bar and a V bar,

Some bar holds hanging, I want to do pullups eventually. I am over 190, but will start working on that as I get closer to 190.

Another good workout in the books.

Tomorrow is my lighter leg day. No high box squats, just as high as 315, but it is banded.

Let's go!
 
Monday : Back

Wake Up @ 199
Post Workout @ 196
Step Count: 16K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

It's dropping down to the 20s in Texas. Got to love our range from 20 to 110. Apparently strong chance of 3-5 inches Wed/Thu/Fri. Went to the grocery store to find empty shelves. Got my vehicle inspection and registration done. Just plugging along.

Today is back day. This is the version I am doing at the moment. I really feel it in my back. Does not feel like too much.

Chest supported T-bar rows
I do a 10 second hang with 3 hand positions
I then do a set of 10 reps pulling
1 plate, 2 plate, 3 plate, 4 plate, then 5 plate
On the way down starting with 5 plates, then removing one and repeating
start with a landmine squat 10-20
Single arm row 10-20
Landmine RDL 10-20
landmine squat with holds at the bottom

Single arm dumb bell rows
1x20x10
1x40x10
1x60x10
1x80x10
1x110x10
3x130x10

Plate loaded Row
1 plate, 2 plate, 3 plates each side
On the way up with 3 hand placements
On the way down, single from each side

Plate loaded lateral pulldown
1 plate, 2 plate, and then 3 plates each side
Then on the way down, single from each side in different sitting position. Trying to get the lats to pop.

Start at pin 1, and drop 2 for 5 total sets
Machine pin row
Machine lat pulldown (front and back)
Use a wide lat bar and a V bar,

Some bar holds hanging, I want to do pullups eventually. I am over 190, but will start working on that as I get closer to 190.

Another good workout in the books.

Tomorrow is my lighter leg day. No high box squats, just as high as 315, but it is banded.

Let's go!
@PrinceDaddy tomorrow less legs is good, slowly pushing the leg game.

Single arm rows today real high volume, you're doing big reps I would add some volume on the last set :D
 
Tuesday : Light Leg Day

Wake Up @ 196
Post Workout @ 192
Step Count: 20K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

My weight graph from Aug (Show) to Dec. I'm about 20 lbs away from my stage weight. Not too far. Losing 1lb of fat a week would be 20 weeks.
Screenshot_20250107_085107_Withings.webp


This clean bulk I am thinking
Test Cyp 400mg
EQ 600mg
Test/Deca Blend (use up vial) 200mg
IGF-LR 50mcg
BPC-157 250mcg
HGH 2 units
Proviron 20g 1 ED

Still thinking it thru.

Hit my lighter legs today. No core or ab work to start today.

Banded squats
1x10x bar
1x10x135
1x10x225
8x10x315
2x10x225
2x10x135

Safety Bar Squat
1x10xbar
1x10x130
1x10x220
4x10x310
1x220 squat hold at the bottom
1x135 squat hold at the bottom

Smith Machine Squat
Back Squat
2x10xbar
2x10x1 plate each side
2x10x2 plates each side
Front Squat
1x5x2 plates each side
1x10x1 plate each side
Zercher
1x10x1 plate each side
Sissy Squat
1x10xbar (playing with this movement)

Plate loaded leg press
High foot placement
1x10x2 plates each side
1x10x4 plates each side
1x10x6 plates each side
1x10x8 plates each side
Lower foot placement
1x10x8 plates each side
1x10x7 plates each side
1x10x6 plates each side
1x10x5 plates each side
1x10x4 plates each side
1x10x3 plates each side
Single Leg
1x10x2 plates each side (Each side)
1x10x1 plates each side (Each side)

Leg Extension
Sets of 10 from position 1 to about 110 or so

Leg Curl
Sets of 10 from position 1 to about 60 or so

Machine pin calves
Single Leg 10-100
Both Legs 100-200

35 min stair mill

Outdoor walk with my friend. 30 Feels like 15. Brrr

Snow later this week. I have feeling some deload or rest days are coming...
 
Tuesday : Light Leg Day

Wake Up @ 196
Post Workout @ 192
Step Count: 20K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

My weight graph from Aug (Show) to Dec. I'm about 20 lbs away from my stage weight. Not too far. Losing 1lb of fat a week would be 20 weeks.
View attachment 68675

This clean bulk I am thinking
Test Cyp 400mg
EQ 600mg
Test/Deca Blend (use up vial) 200mg
IGF-LR 50mcg
BPC-157 250mcg
HGH 2 units
Proviron 20g 1 ED

Still thinking it thru.

Hit my lighter legs today. No core or ab work to start today.

Banded squats
1x10x bar
1x10x135
1x10x225
8x10x315
2x10x225
2x10x135

Safety Bar Squat
1x10xbar
1x10x130
1x10x220
4x10x310
1x220 squat hold at the bottom
1x135 squat hold at the bottom

Smith Machine Squat
Back Squat
2x10xbar
2x10x1 plate each side
2x10x2 plates each side
Front Squat
1x5x2 plates each side
1x10x1 plate each side
Zercher
1x10x1 plate each side
Sissy Squat
1x10xbar (playing with this movement)

Plate loaded leg press
High foot placement
1x10x2 plates each side
1x10x4 plates each side
1x10x6 plates each side
1x10x8 plates each side
Lower foot placement
1x10x8 plates each side
1x10x7 plates each side
1x10x6 plates each side
1x10x5 plates each side
1x10x4 plates each side
1x10x3 plates each side
Single Leg
1x10x2 plates each side (Each side)
1x10x1 plates each side (Each side)

Leg Extension
Sets of 10 from position 1 to about 110 or so

Leg Curl
Sets of 10 from position 1 to about 60 or so

Machine pin calves
Single Leg 10-100
Both Legs 100-200

35 min stair mill

Outdoor walk with my friend. 30 Feels like 15. Brrr

Snow later this week. I have feeling some deload or rest days are coming...
 

Attachments

  • VID_20250107_063114_491_1.mp4
    15.8 MB
Tuesday : Light Leg Day

Wake Up @ 196
Post Workout @ 192
Step Count: 20K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

My weight graph from Aug (Show) to Dec. I'm about 20 lbs away from my stage weight. Not too far. Losing 1lb of fat a week would be 20 weeks.
View attachment 68675

This clean bulk I am thinking
Test Cyp 400mg
EQ 600mg
Test/Deca Blend (use up vial) 200mg
IGF-LR 50mcg
BPC-157 250mcg
HGH 2 units
Proviron 20g 1 ED

Still thinking it thru.

Hit my lighter legs today. No core or ab work to start today.

Banded squats
1x10x bar
1x10x135
1x10x225
8x10x315
2x10x225
2x10x135

Safety Bar Squat
1x10xbar
1x10x130
1x10x220
4x10x310
1x220 squat hold at the bottom
1x135 squat hold at the bottom

Smith Machine Squat
Back Squat
2x10xbar
2x10x1 plate each side
2x10x2 plates each side
Front Squat
1x5x2 plates each side
1x10x1 plate each side
Zercher
1x10x1 plate each side
Sissy Squat
1x10xbar (playing with this movement)

Plate loaded leg press
High foot placement
1x10x2 plates each side
1x10x4 plates each side
1x10x6 plates each side
1x10x8 plates each side
Lower foot placement
1x10x8 plates each side
1x10x7 plates each side
1x10x6 plates each side
1x10x5 plates each side
1x10x4 plates each side
1x10x3 plates each side
Single Leg
1x10x2 plates each side (Each side)
1x10x1 plates each side (Each side)

Leg Extension
Sets of 10 from position 1 to about 110 or so

Leg Curl
Sets of 10 from position 1 to about 60 or so

Machine pin calves
Single Leg 10-100
Both Legs 100-200

35 min stair mill

Outdoor walk with my friend. 30 Feels like 15. Brrr

Snow later this week. I have feeling some deload or rest days are coming...

@PrinceDaddy you're back big lifting, thanks for the VID share. :D interesting your volume is amazing.
 
Wednesday : Chest/Shoulders

Wake Up @ 198
Post Workout @ 195
Step Count: 20K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

Gym is starting to be packed in the AM now. January crowd is force. We have snow predicted for tomorrow and Friday. Snow won't start till 8am so I will get my gym in the morning since I go early. Friday will be a late start or closure depending on snow. Today was a light work out. just doing something.

I seem to be eating very well. I suppose easier to eat clean coming off the off-season. The desire to cut and get ripped is stronger than the desire for a cookie. Just need that to stay true till September.

Happy Wednesday Peeps!
 
Nice work
 
Thursday : Traps / Triceps

Wake Up @ 199
Post Workout @ 196
Step Count: 9K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

Got to the gym at my usual 4:30AM. It's snowing in DFW. Everything will be shut down the rest of the day. Gym is going to open around 9am tentatively tomorrow.

Today's work out
Core / ab warm up. Vacuums, etc

Alternating RDLs and shrugs between
Dumbbells 20,40,60,80,110,130 each (1 set of 10) vs Plate loaded Shrug machine 1,2,3,4 plates each side

I put the 130s on a bench, I prop up the plate loaded shrug on 7.5 lb dumbbells and starting working on shrugs (2 sets of 10)
dropping 1 plate each side while alternating with the 130 dumb bell shrugs.

Then I do tricep extensions with a variety of bars and positions starting in position 3 and dropping till get to the last ping.
One nuisance is my gym got rid of the v tricep bar, The have new ones but the angle is too wide and causes tennis elbow inflammation.
I just ordered my own bar from Amazon
51yAHI-9fUL._AC_SL1134_.webp


I think my gym gets rid of these since the rubber comes loose after excessive use. I find the angle better for my tris and elbows.
I will do pull downs and overhead from back of neck out. Would like to see some more detail and mass on the tris.

Would love to get that freaky arm look like Lee Priest where Platz is in the background.

Happy Thursday Peeps!
 
Thursday : Traps / Triceps

Wake Up @ 199
Post Workout @ 196
Step Count: 9K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

Got to the gym at my usual 4:30AM. It's snowing in DFW. Everything will be shut down the rest of the day. Gym is going to open around 9am tentatively tomorrow.

Today's work out
Core / ab warm up. Vacuums, etc

Alternating RDLs and shrugs between
Dumbbells 20,40,60,80,110,130 each (1 set of 10) vs Plate loaded Shrug machine 1,2,3,4 plates each side

I put the 130s on a bench, I prop up the plate loaded shrug on 7.5 lb dumbbells and starting working on shrugs (2 sets of 10)
dropping 1 plate each side while alternating with the 130 dumb bell shrugs.

Then I do tricep extensions with a variety of bars and positions starting in position 3 and dropping till get to the last ping.
One nuisance is my gym got rid of the v tricep bar, The have new ones but the angle is too wide and causes tennis elbow inflammation.
I just ordered my own bar from Amazon
View attachment 69139

I think my gym gets rid of these since the rubber comes loose after excessive use. I find the angle better for my tris and elbows.
I will do pull downs and overhead from back of neck out. Would like to see some more detail and mass on the tris.

Would love to get that freaky arm look like Lee Priest where Platz is in the background.

Happy Thursday Peeps!
My gym uses those bars. They are nice even after the rubber comes off. Keeps everything in the right position IMO.
 
Wednesday : Chest/Shoulders

Wake Up @ 198
Post Workout @ 195
Step Count: 20K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

Gym is starting to be packed in the AM now. January crowd is force. We have snow predicted for tomorrow and Friday. Snow won't start till 8am so I will get my gym in the morning since I go early. Friday will be a late start or closure depending on snow. Today was a light work out. just doing something.

I seem to be eating very well. I suppose easier to eat clean coming off the off-season. The desire to cut and get ripped is stronger than the desire for a cookie. Just need that to stay true till September.

Happy Wednesday Peeps!

Thursday : Traps / Triceps

Wake Up @ 199
Post Workout @ 196
Step Count: 9K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

Got to the gym at my usual 4:30AM. It's snowing in DFW. Everything will be shut down the rest of the day. Gym is going to open around 9am tentatively tomorrow.

Today's work out
Core / ab warm up. Vacuums, etc

Alternating RDLs and shrugs between
Dumbbells 20,40,60,80,110,130 each (1 set of 10) vs Plate loaded Shrug machine 1,2,3,4 plates each side

I put the 130s on a bench, I prop up the plate loaded shrug on 7.5 lb dumbbells and starting working on shrugs (2 sets of 10)
dropping 1 plate each side while alternating with the 130 dumb bell shrugs.

Then I do tricep extensions with a variety of bars and positions starting in position 3 and dropping till get to the last ping.
One nuisance is my gym got rid of the v tricep bar, The have new ones but the angle is too wide and causes tennis elbow inflammation.
I just ordered my own bar from Amazon
View attachment 69139

I think my gym gets rid of these since the rubber comes loose after excessive use. I find the angle better for my tris and elbows.
I will do pull downs and overhead from back of neck out. Would like to see some more detail and mass on the tris.

Would love to get that freaky arm look like Lee Priest where Platz is in the background.

Happy Thursday Peeps!
@PrinceDaddy strong training really next level now :D
I think your arms are great and you're not as short as lee priest.
 
Thursday : Traps / Triceps

Wake Up @ 199
Post Workout @ 196
Step Count: 9K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

Got to the gym at my usual 4:30AM. It's snowing in DFW. Everything will be shut down the rest of the day. Gym is going to open around 9am tentatively tomorrow.

Today's work out
Core / ab warm up. Vacuums, etc

Alternating RDLs and shrugs between
Dumbbells 20,40,60,80,110,130 each (1 set of 10) vs Plate loaded Shrug machine 1,2,3,4 plates each side

I put the 130s on a bench, I prop up the plate loaded shrug on 7.5 lb dumbbells and starting working on shrugs (2 sets of 10)
dropping 1 plate each side while alternating with the 130 dumb bell shrugs.

Then I do tricep extensions with a variety of bars and positions starting in position 3 and dropping till get to the last ping.
One nuisance is my gym got rid of the v tricep bar, The have new ones but the angle is too wide and causes tennis elbow inflammation.
I just ordered my own bar from Amazon
View attachment 69139

I think my gym gets rid of these since the rubber comes loose after excessive use. I find the angle better for my tris and elbows.
I will do pull downs and overhead from back of neck out. Would like to see some more detail and mass on the tris.

Would love to get that freaky arm look like Lee Priest where Platz is in the background.

Happy Thursday Peeps!
Funny you guys like these so much. Maybe my hand size or something but it’s my least favorite Grip, hurts my wrists.
Nice to have equip that works for you though. Thats why we got our own bars. 💪🌸
 
You did like 20 sets of squats the other day. You love to squat. You should powerlift.
Maybe someday. I'm more about the aesthetics.
 
Friday : Biceps/Abs

Wake Up @ 198
Post Workout @ 195
Step Count: 2K
Androgen Rage : None
Cycle Status : None
Show Date : 07/16/2025 (Pro card or bust)
Target Weigh in : 176.25 lbs

Snow day today. Gym opened at 9AM. Got there with my AM peeps waiting in the lobby to get in. Today's version is taking curl bench up to a cable extension and curling with a carl bar and rope, also throwing in single with rope and handle. I finished with cable crunches on the same machine. Not much of a step count today. Too wet and cold to walk.

I am getting excited about the cycle that will start Feb 1. I have been TRT only since Sept. I feel like I have slowly seen a decline in strength over the months. Not terrible, but noticeable. I can see why folks would do TRT+ during an off season. I would imagine those with higher muscle would need additional androgens to maintain mass in the off season. Maybe a little deca, or primo, or tbol. Should be safe in limited quantities.

Tomorrow is my leg blast day. Looking forward to maintaining strength over the next few weeks. Pre-cycle bloods on 01/31, cycle starts next day.
I have been mostly clean eating since Jan 1. Boiling eggs. Sweet potatoes with cinnamon. Anxious to see the overall body comp changes with the clean cutover. Hoping to be closer to 190 by EOM.

Hotel reservations complete for July and August NPC competitions.

Let's go!
 
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