Approved Log Self TRT - Upper Lower Training Split Log

[DEADTEAM.666]

Diet today as follows -

White coffee
Porridge
Chicken and salad
Protein shake
steak, salad and jacket potatoes

Today was upper and went as follows -
(I won't bore you with warm up sets)

Flat Bench Press
100 x 7
60 x 14


High Incline Dumbbell Press
30 x 6
20 x 14


Close Grip Bench Press
60 x 13
40 x 20


Side Laterals - cable
7.5 x 8
5 x 12

Lat Pull Down
97 x 8
57 x 16

Seated wide grip cable Row
38.5 x 14
23.5 x 18

EZ Bar Cable Push Down
42. x 12
31.5 x 14

Cable Curls
15 x 11
10 x 15

Cardio

Barrow 4 tons of shite the wife ordered into the back yard.

 

[25homes]

Welcome to my new training log kindly sponsored by @DofRandD

A little about myself.

38
191cm
118kg
25% body fat at a guess - pretty high for me.

I've been training on and off since my 20s but haven't been consistent or taken gear for almost 5 years.
The last 6 months I've been predominantly training a bro split with the last month being an upper lower split with very good results.

Currently cruising on 125mg a week Test E after a cycle of 500mg Test E 200mg NPP.

I don't really count macros. I enjoy food. It's one of life's small luxury's. A standards day diet while trying to gain muscle looks like.

Diet

6:00am Coffee with full fat milk
7:00am 2 chocolate protein Up and Go
9:30am Porridge with milk / Greek yoghurt with fruit and honey
12:00pm Cooked meal - Spaghetti Bolognese, lasagne, meat veg potatoes etc.
3:00pm Wholemeal sandwich
6:00pm Cereal
8:30pm Spaghetti Bolognese, lasagne, meat veg potatoes etc.

I'm rather Poor with remembering or wanting to drink protein. I will try and rectify this.

Supplements

Been using the "Trained by JP" range which I've been getting family to ship over from the UK. I'm going to have to stop this as its just not economical.
Ill add a link here to a post I made asking for recommendations to alternatives.

https://www.evolutionary.org/forums/threads/australian-supplement-suppliers.100812/

Training

As previously mentioned I'm now following an Upper Body, Lower Body, Off, Split. All exercises have 2 working sets. 1st at 6 to 12 reps, the 2nd at 15 to 20 reps.

Upper
Flat Bench Press
High Incline Dumbbell Press
Close Grip Bench Press
Side Laterals - cable
Lat Pull Down
Seated Row
EZ Bar Cable Push Down
Cable Curls

Lower
Lying Leg Curls
45deg Leg Press
Romanian Dead Lift
Leg Extension
Calf raises

Cardio
I live a relatively active life. In excess of 15k steps daily. With the weekends beginning with a 10k mountain bike ride with the wife and dogs.

Short Term Goal
Loose some of this excess fat ive put on during this gaining phase.

Long Term Goal

Bring body weight up while increasing strength back to where I was at my "best"
140kg Bench
Fuck Off Legs

Picture Updates
I have a somewhat public facing job and have a "few" tattoos I'd like to not have over the internet so I'm relucent to post anything to revelling. but, I'm thinking leg progress shots would be acceptable and a bit different from a front double bicep.

Id again like to thank @DofRandD for the opportunity to work along side him, and cheers to anyone with anything positive to add

Good work

 

[Eddie Haskell]

Diet today as follows -

White coffee
Porridge
Chicken and salad
Protein shake
steak, salad and jacket potatoes

Today was upper and went as follows -
(I won't bore you with warm up sets)

Flat Bench Press
100 x 7
60 x 14


High Incline Dumbbell Press
30 x 6
20 x 14


Close Grip Bench Press
60 x 13
40 x 20


Side Laterals - cable
7.5 x 8
5 x 12

Lat Pull Down
97 x 8
57 x 16

Seated wide grip cable Row
38.5 x 14
23.5 x 18

EZ Bar Cable Push Down
42. x 12
31.5 x 14

Cable Curls
15 x 11
10 x 15

Cardio

Barrow 4 tons of shite the wife ordered into the back yard.

View attachment 49975

good diet , thanks for the share today @DEADTEAM.666
I'm cool with seeing your legs, can you share please?

on the last meal, how much potatoes?

 

[DEADTEAM.666]

good diet , thanks for the share today @DEADTEAM.666
I'm cool with seeing your legs, can you share please?

on the last meal, how much potatoes?

Leg day later. I'll see what I can do.

One and a half what I'd call a medium sized "spud".

I think I'm going to start weighing food and actually counting macros.

My Mrs is away this week with work. I need her on board this ideas as she does really cook and prepare all my meals.

 

[Eddie Haskell]

Leg day later. I'll see what I can do.

One and a half what I'd call a medium sized "spud".

I think I'm going to start weighing food and actually counting macros.

My Mrs is away this week with work. I need her on board this ideas as she does really cook and prepare all my meals.

if you can swap that for yams or sweet potato, she should be ok with that, better GI index, lower GI than regular potatoes @DEADTEAM.666

 

[BigCheese2000]

Feel ya on the jp products bro the nanny government here seems to want to restrict everything so on cycle support is so far behind! Feel ya on the goals though, no need to slam chicken and rice all day if you’re not competing. If you're not 100% physique orientated no need to do much of the photos really either

 

[Tiger Salman Khan]

Welcome to my new training log kindly sponsored by @DofRandD

A little about myself.

38
191cm
118kg
25% body fat at a guess - pretty high for me.

I've been training on and off since my 20s but haven't been consistent or taken gear for almost 5 years.
The last 6 months I've been predominantly training a bro split with the last month being an upper lower split with very good results.

Currently cruising on 125mg a week Test E after a cycle of 500mg Test E 200mg NPP.

I don't really count macros. I enjoy food. It's one of life's small luxury's. A standards day diet while trying to gain muscle looks like.

Diet

6:00am Coffee with full fat milk
7:00am 2 chocolate protein Up and Go
9:30am Porridge with milk / Greek yoghurt with fruit and honey
12:00pm Cooked meal - Spaghetti Bolognese, lasagne, meat veg potatoes etc.
3:00pm Wholemeal sandwich
6:00pm Cereal
8:30pm Spaghetti Bolognese, lasagne, meat veg potatoes etc.

I'm rather Poor with remembering or wanting to drink protein. I will try and rectify this.

Supplements

Been using the "Trained by JP" range which I've been getting family to ship over from the UK. I'm going to have to stop this as its just not economical.
Ill add a link here to a post I made asking for recommendations to alternatives.

https://www.evolutionary.org/forums/threads/australian-supplement-suppliers.100812/

Training

As previously mentioned I'm now following an Upper Body, Lower Body, Off, Split. All exercises have 2 working sets. 1st at 6 to 12 reps, the 2nd at 15 to 20 reps.

Upper
Flat Bench Press
High Incline Dumbbell Press
Close Grip Bench Press
Side Laterals - cable
Lat Pull Down
Seated Row
EZ Bar Cable Push Down
Cable Curls

Lower
Lying Leg Curls
45deg Leg Press
Romanian Dead Lift
Leg Extension
Calf raises

Cardio
I live a relatively active life. In excess of 15k steps daily. With the weekends beginning with a 10k mountain bike ride with the wife and dogs.

Short Term Goal
Loose some of this excess fat ive put on during this gaining phase.

Long Term Goal

Bring body weight up while increasing strength back to where I was at my "best"
140kg Bench
Fuck Off Legs

Picture Updates
I have a somewhat public facing job and have a "few" tattoos I'd like to not have over the internet so I'm relucent to post anything to revelling. but, I'm thinking leg progress shots would be acceptable and a bit different from a front double bicep.

Id again like to thank @DofRandD for the opportunity to work along side him, and cheers to anyone with anything positive to add

@DEADTEAM.666 Good detailed start to the log.........

 

[DEADTEAM.666]

if you can swap that for yams or sweet potato, she should be ok with that, better GI index, lower GI than regular potatoes @DEADTEAM.666

I like this idea, thank you for the suggestion.

 

[DEADTEAM.666]

Feel ya on the jp products bro the nanny government here seems to want to restrict everything so on cycle support is so far behind! Feel ya on the goals though, no need to slam chicken and rice all day if you’re not competing. If you're not 100% physique orientated no need to do much of the photos really either

Australia is a funny old place. In some aspects I think it's ahead of the game, in others it's very far behind.

I gave up with trying to get JP stuff in when customs stopped an order of COR for having cocoa in it.
@TeeGee has kindly spent his time detailing where I can get alternatives.

 

[DEADTEAM.666]

Late update from yesterday.

Diet

White coffee
Porridge
Jacket potatoes and Beans
Mediterranean Pasta (chicken olives tomato's ect)
Protine shake

Lower

Lying leg Curls
32.5 x 14
27.5 x 21

Leg Press
270 x 12
120 x 22

RDL
100 x 10
70 x 10

Leg extension
89 x 6
68 x 22

Calf raise
105 x 17
75 x 17

Picture attached are from morning after.

Detail in my legs is not good at the best of times. But they're especially swollen.

For the Australians among us. Appreciate my latest Knobbys.

Something else I may address further in here is my sleep apnea.

I have an APAP. Like a CPAP but its an Automated air pressure not Constant.

I hate it. But I have decided to really give it a good go at getting use to it.

Last night I managed probably 4 hours sleep with it on. Which is probably the best I've managed.

 

[R&Dpharma]

Late update from yesterday.

Diet

White coffee
Porridge
Jacket potatoes and Beans
Mediterranean Pasta (chicken olives tomato's ect)
Protine shake

Lower

Lying leg Curls
32.5 x 14
27.5 x 21

Leg Press
270 x 12
120 x 22

RDL
100 x 10
70 x 10

Leg extension
89 x 6
68 x 22

Calf raise
105 x 17
75 x 17

Picture attached are from morning after.

Detail in my legs is not good at the best of times. But they're especially swollen.

For the Australians among us. Appreciate my latest Knobbys.
View attachment 50313View attachment 50314

Something else I may address further in here is my sleep apnea.

I have an APAP. Like a CPAP but its an Automated air pressure not Constant.

I hate it. But I have decided to really give it a good go at getting use to it.

Last night I managed probably 4 hours sleep with it on. Which is probably the best I've managed.

good choice bro i have seen big transformation in blokes who use the cpap machines to assist while sleeping i was close to getting one myself but didn't need it after tonsillectomy

 

[DEADTEAM.666]

good choice bro i have seen big transformation in blokes who use the cpap machines to assist while sleeping i was close to getting one myself but didn't need it after tonsillectomy

My old man had his tonsils done but it made very little difference so I went down the machine route.

I was very fortunate that I got it back in the UK on the NHS. I was about to get a mouth guard as well but covid hit.

I sleep with my mouth open so I have to really use the full mask. Which is a fucker to seal as I have facial hair.

But enough of the excuses. I've got to use It.

 

[Eddie Haskell]

Late update from yesterday.

Diet

White coffee
Porridge
Jacket potatoes and Beans
Mediterranean Pasta (chicken olives tomato's ect)
Protine shake

Lower

Lying leg Curls
32.5 x 14
27.5 x 21

Leg Press
270 x 12
120 x 22

RDL
100 x 10
70 x 10

Leg extension
89 x 6
68 x 22

Calf raise
105 x 17
75 x 17

Picture attached are from morning after.

Detail in my legs is not good at the best of times. But they're especially swollen.

For the Australians among us. Appreciate my latest Knobbys.
View attachment 50313View attachment 50314

Something else I may address further in here is my sleep apnea.

I have an APAP. Like a CPAP but its an Automated air pressure not Constant.

I hate it. But I have decided to really give it a good go at getting use to it.

Last night I managed probably 4 hours sleep with it on. Which is probably the best I've managed.

@DEADTEAM.666 your legs look AMAZING big and thick, strong
im happy to see you share thank you for sharing
EVO family supports you

love the training your volume on point
and CPAP is a must i got one daily

 

[Mobster]

I used to get 'on dat ass' briefs lol

 

[stevesmi]

it really sucks with your sleep issues. its a battle for all bodybuilders due to our size

 

[DEADTEAM.666]

Non training day yesterday.
Diet

White coffee
Porridge
Mediterranean chicken pasta
Chicken and Sushi rice.

I did also have a bottle of cider. The the sun was out..

Nothing exciting to add unfortunately

Sleep wise.

Woke up thinking I had removed the CPAP mask, but I was actually wearing it.

I'm kinda actually finding the noise of the air quite relaxing.

I'd say I managed a solid 5 hours with it on.

 

[R&Dpharma]

Non training day yesterday.
Diet

White coffee
Porridge
Mediterranean chicken pasta
Chicken and Sushi rice.

I did also have a bottle of cider. The the sun was out..

Nothing exciting to add unfortunately

Sleep wise.

Woke up thinking I had removed the CPAP mask, but I was actually wearing it.

I'm kinda actually finding the noise of the air quite relaxing.

I'd say I managed a solid 5 hours with it on.

good job bro sounds like cpap is getting easier to use... a useful tip for cutting back on alcohol only drink on days ending in "Y"

 

[Austin316]

So that yard work is some good exercise
your wife likes to work you it seems LOL

 

[sambee38]

looking good man
you've got a good physique so far

 

[BookerTNY]

nice job I like the shorts
you'll get the legs more tight over time