My Log and Progression
- Thread starter Reader591
- Start date
Workout 9/7/23
Seated overhead press
275x1
135x20
Reverse lung
135x12 per leg
225x4
Single Leg RDL
85x15
Overhead Cable Tricep Extension
100x18
Preacher curl machine
65x17 drop set to
40x10
Calf press on seated leg press
260x24
260x11
Weighed in at 232
Seated overhead press
275x1
135x20
Reverse lung
135x12 per leg
225x4
Single Leg RDL
85x15
Overhead Cable Tricep Extension
100x18
Preacher curl machine
65x17 drop set to
40x10
Calf press on seated leg press
260x24
260x11
Weighed in at 232
Workout 9/10/23
Leg Press
815x11
Snatch Grip DL
135x15
Bench Press
225x20
Barbell Skullcrusher
65x14
DB Lateral Raise
35x14
DB Hammer Curl
45x11
Single Leg Curl, alternating legs with no break
60x8 per leg
60x6
60x5
Single Leg Calf Press, alternating legs with no break
90x27
90x24
90x14
90x10
Weighed in at 232
Leg Press
815x11
Snatch Grip DL
135x15
Bench Press
225x20
Barbell Skullcrusher
65x14
DB Lateral Raise
35x14
DB Hammer Curl
45x11
Single Leg Curl, alternating legs with no break
60x8 per leg
60x6
60x5
Single Leg Calf Press, alternating legs with no break
90x27
90x24
90x14
90x10
Weighed in at 232
Workout 9/13/23
Squat
405x1
485x1
515x1 (PR) and still have more to go for next week
Bulgarian split squat
95x14
Seated overhead press
295x1 seems to be my new sticking point, can’t get that 300 up.
Overhead Press DB
25x30
Wide Grip Lat Pulldown
160x14
Nordic Curl
14
DB Curl
40x11
Tricep Push Down Rope
80x22 drop set to
60x8
Single leg calf press
105x18 no rest to
105x12 no rest to
105x7
Weighed in at 234
Squat
405x1
485x1
515x1 (PR) and still have more to go for next week
Bulgarian split squat
95x14
Seated overhead press
295x1 seems to be my new sticking point, can’t get that 300 up.
Overhead Press DB
25x30
Wide Grip Lat Pulldown
160x14
Nordic Curl
14
DB Curl
40x11
Tricep Push Down Rope
80x22 drop set to
60x8
Single leg calf press
105x18 no rest to
105x12 no rest to
105x7
Weighed in at 234
Workout 9/15/23
I was a little run down for this workout so backed down a little. Also easing back into deadlifts.
Incline chest press machine
182.5x12 per side
Deadlift
315x5
405x3
Hip abductor
145x26
Hip adductor
140x13
Preacher Curl Machine
45x22
Overhead tricep extension
55x20
55x16
Calf press on seated leg press single leg
80x14 no rest to
80x13 no rest to
80x5
Weighed in at 235
I was a little run down for this workout so backed down a little. Also easing back into deadlifts.
Incline chest press machine
182.5x12 per side
Deadlift
315x5
405x3
Hip abductor
145x26
Hip adductor
140x13
Preacher Curl Machine
45x22
Overhead tricep extension
55x20
55x16
Calf press on seated leg press single leg
80x14 no rest to
80x13 no rest to
80x5
Weighed in at 235
Workout 9/20/23
Smith Machine Incline Press Wide
185x15
185x15
Deadlift
495x4
Single Arm DB Row
100x14
Overhead Tricep Extension
80x16
60x14
Hip Abductor Machine
110x18
70x16
Hip Adductor Machine
175x18
110x13
Calf Press on seated leg press
325x18 drop set to
245x13 drop set to
115x8 drop set to
70x6
Cable single arm bicep curl
50x15
40x13
40x8
Weighed in at 233
Smith Machine Incline Press Wide
185x15
185x15
Deadlift
495x4
Single Arm DB Row
100x14
Overhead Tricep Extension
80x16
60x14
Hip Abductor Machine
110x18
70x16
Hip Adductor Machine
175x18
110x13
Calf Press on seated leg press
325x18 drop set to
245x13 drop set to
115x8 drop set to
70x6
Cable single arm bicep curl
50x15
40x13
40x8
Weighed in at 233
Workout 9/22/23
Seated overhead press
225x8 (vid)
Reverse lung
225x5
135x12
Reverse fly machine
100x20
100x12
Chest Fly machine
160x15
100x12
Ab wheel
8
6
Preacher Curl
45x15
35x15
Tricep Pushdown
80x15
50x12
DB lateral raise all drop sets
40x8
25x7
10x9
Leg Extension slow tempo with hold
80x19
80x13
Leg curl slow tempo with hard hold at top
40x13
30x12
Weighed in at 232
Seated overhead press
225x8 (vid)
Reverse lung
225x5
135x12
Reverse fly machine
100x20
100x12
Chest Fly machine
160x15
100x12
Ab wheel
8
6
Preacher Curl
45x15
35x15
Tricep Pushdown
80x15
50x12
DB lateral raise all drop sets
40x8
25x7
10x9
Leg Extension slow tempo with hold
80x19
80x13
Leg curl slow tempo with hard hold at top
40x13
30x12
Weighed in at 232
Just wanted to give an update on how the 300 test per week is doing.
It didn’t take long for me to notice it, maybe a month. As expected, nothing crazy but slow and steady progress. Sex drive went up a good amount though, has come back down some but still up. My wife doesn’t mind. Mood overall is better for sure. Estrogen does have to be managed a little, just going off feel. 1-2 mg anastrozole per week keeps in check. Sad part is, I feel the best when estrogen gets too high, my libido is good, even better I’d say with high estrogen, but the nips get puffy and overly sensitive. That’s if I go a few weeks with no anastrozole. I was seeing if I could get away with none.
Bloods will be drawn next month to see how I’m doing on it, but I suspect just fine. Blood pressure is doing great and sleep Is great, weight gain seems to have stalled, however I am still getting stronger. Maybe I’m in a slightly recomping, not sure yet.
calories are becoming a struggle just as they did even on just trt dose after a while of pushing a bulk. Even adding in plenty of liquid calories, I struggle at the 4500 calorie mark which is where I am now. A crazy problem I knew some had, but until the last few years, not one I thought I’d ever have. So I’m sure that explains the stalled weight gain. BUT, I also would not expect to gain tons at this dose anyway.
32 inch pants fit still, sometimes they feel tight but it’s more a constant bloat because if I have a day I eat low calorie, they go right back to fitting maybe a bit more snug than at 205-210 mark, but nothing crazy.
It didn’t take long for me to notice it, maybe a month. As expected, nothing crazy but slow and steady progress. Sex drive went up a good amount though, has come back down some but still up. My wife doesn’t mind. Mood overall is better for sure. Estrogen does have to be managed a little, just going off feel. 1-2 mg anastrozole per week keeps in check. Sad part is, I feel the best when estrogen gets too high, my libido is good, even better I’d say with high estrogen, but the nips get puffy and overly sensitive. That’s if I go a few weeks with no anastrozole. I was seeing if I could get away with none.
Bloods will be drawn next month to see how I’m doing on it, but I suspect just fine. Blood pressure is doing great and sleep Is great, weight gain seems to have stalled, however I am still getting stronger. Maybe I’m in a slightly recomping, not sure yet.
calories are becoming a struggle just as they did even on just trt dose after a while of pushing a bulk. Even adding in plenty of liquid calories, I struggle at the 4500 calorie mark which is where I am now. A crazy problem I knew some had, but until the last few years, not one I thought I’d ever have. So I’m sure that explains the stalled weight gain. BUT, I also would not expect to gain tons at this dose anyway.
32 inch pants fit still, sometimes they feel tight but it’s more a constant bloat because if I have a day I eat low calorie, they go right back to fitting maybe a bit more snug than at 205-210 mark, but nothing crazy.
Workout 9/25/23
Squat
405x3
475x1
525x1 (PR) wanted a vid but I actually had people watching me so I shyed away from videoing it. I’ll go for a little more next week, maybe less busy too.
Bench press
365x2
395x2
315x7
225x17
Wide grip lat pulldown
145x16
Hammer curl
30x16
20x12
Overhead tricep extension cable
100x14
80x12
DB lateral raise
15x27
Calf press on leg oress
405x19
315x16
Weighed in at 229
Squat
405x3
475x1
525x1 (PR) wanted a vid but I actually had people watching me so I shyed away from videoing it. I’ll go for a little more next week, maybe less busy too.
Bench press
365x2
395x2
315x7
225x17
Wide grip lat pulldown
145x16
Hammer curl
30x16
20x12
Overhead tricep extension cable
100x14
80x12
DB lateral raise
15x27
Calf press on leg oress
405x19
315x16
Weighed in at 229
Workout 9/27/23
Hip thrust (bringing them back in as my flutes felt weak on lockout during last weeks deadlifting, that I’m also bringing back in)
315x20
315x24
Seated overhead press
225x9 (PR)
Bent over row DB
100x13
75x13
DB preacher curl, no rest between sets
25x16
25x9
Barbell skull crusher
95x12
95x9
Lateral raise as high as I can, beyond shoulder height
10x15
10x15
10x12
Barbell calf raise on block
225x20
225x17
225x15
Weighed in at 234
Hip thrust (bringing them back in as my flutes felt weak on lockout during last weeks deadlifting, that I’m also bringing back in)
315x20
315x24
Seated overhead press
225x9 (PR)
Bent over row DB
100x13
75x13
DB preacher curl, no rest between sets
25x16
25x9
Barbell skull crusher
95x12
95x9
Lateral raise as high as I can, beyond shoulder height
10x15
10x15
10x12
Barbell calf raise on block
225x20
225x17
225x15
Weighed in at 234
Don’t have any new ones, but have some from a few months ago already in this log
- Joined
- Apr 11, 2012
- Messages
- 19,825
- Reaction score
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- Points
- 383
U doing cardio?
Minimum. I do 40 yard sprints 2-3 times a week but don’t mention it really. I try to keep a 5 second 40 as a goal. I do 5 sprints and that’s it each time.
By nature of my job, I always hit 10k-15k steps in a day, and on extreme days I’ve hit 25k steps. So I stay moving and count that as my liss.
As far in the treadmill, no rarely do I. Occasionally I run a mile
Just to make sure I still can
. I always can but have to prove it. But my mile times suck. Normally high 7s or low 8s depending on weight.I’ll get some pics here soon. Due for an update anyway. Last pics I have are on page 15 and 16.
Those were my last pics from may @Bro Bundy
Thank you! That was at 205-210
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