Training away my gay thoughts log.

[JeffGoldblumLips]

Mar 3, 2023 - Don't remember much from this one except it was after work, I was tired as shit, and finished with 20 minutes of stationary bike at 150bpm.


Smith Bench Press
150x12
160x7
160x9

 

[JeffGoldblumLips]

Mar 5, 2023 - This one felt good. Finished on the stationary bike at 150bpm-160bpm. Work has been hectic since I've been back. Going quite a few days without the gym and I'm noticing I get so fucking bitchy. Legs wont be till the 10th or 11th. At least I'll be getting back on the pendulum squat!

Calories 2521
Protein 177
Carbs 319
Fat39

Lat pulldown
140x12
140x10
140x8

Close grip cable pulldown
120x12
120x9
120x

Life fitness row
130x9 Single
130x10
130x10 Drop 85 / 55

Seated rear delt fly
15x12
15x10

Dumbbell Lateral Raises
20x12
25x13
25x12

Chest supported lateral raises
15x10
15x10
15x 11

Incline french press
30x10 Ss overhand BB curl - 40lb x 9
30x10 - 12
30x8 - 11

 

[JeffGoldblumLips]

Mar 9, 2023 - Quads/Calves/some Hamstrings
Low sleep but had a great one. Knees stayed pain free. More meal prep arrived.
My coworkers mistakes have made the past two days busy as shit. Gave me an opportunity to really save the day but damn I don't know what the guys disconnect is. Would rather have him be decent than be so bad he makes me look good for just doing things the correct way.
Very very horny.

Pendulum squat
25x4
45x10
45x10 Hard
45x10

Life fitness prone leg curl
50x
90x10
90x10
90x6 Drop 55lb x 8

Life Fitness seated leg extension - These were perfect
60x15
60x15
60x16

Seated Calf Raises - Slow 2 second eccentrics
45x10
45x10
45x7

Legend fitness standing leg curl
10x10
10x10

Standing calf raises - Slow eccentric
80x10
80x10
80x12

Life fitness horizontal calf machine
150x12
150x12

 

[JeffGoldblumLips]

Mar 12, 2023 - Great one. Gotta a total squeezer goin'. Gave myself wicked tendonitis the next day but it was resolved after one rest day.

Calories: 2,152
Protein: 154
Carbs: 252
Fat: 52

Dumbbell Lateral Raises
20x12
25x10
25x11

Seated lateral raises
20x6
25x11
25x9
25x9 Drop 10 x 10

Seated rear delt fly
20x12
15x10

Chest supported rear delt raises
20x8
15x9
15x9

Cambered grip incline skull crushers - gave me pretty bad tendonitis the next day, need to widen grip/use diff cambered bar
60x10
60x10 Ss seated db curls 25lb x 6
60x13

Life fitness tricep extension machine
80x17
95x 15
95x13

Life fitness bicep curl/preacher curl
45x10
45x10
50x 9

Cable tricep overhead extension
35x10 Rope att
35x10
35x 10

 

[JeffGoldblumLips]

Mar 14, 2023 - My works new office is still getting built so we've been working from home and the business center in the LifeTime Fitness that's behind us. My best friend since 3rd grade got hired as our web development lead a few weeks ago so we got to train together today. Had to rush through it since we only had an hour but still got a decent one in. First time using mag grips and goddamn those things are great.

Didn't eat much all day but managed to get home and house enough full fat chocolate milk to blow my macros.

Calories: 3,034
Protein: 147
Carbs: 365
Fat: 117

Bent over row
135x9
135x8
138x8

Mag grip cable row - Dual pulley
80x10
80x9
80x11

Mag grip cable pulldown
100x13
100x12
100x12
100x9 Drop 60 x 10

Chest supported dumbbell rows
40x12
40x12
40x11

Technogym iso row - 2pps
90x12
90x11
90x10

 

[JeffGoldblumLips]

Mar 15, 2023 - Gym was crowded as fuck with high schoolers. Managed to have a good one just not really the order I wanted to do these movements in. Still gave me a juicer. Finished with 20 minutes of stationary bike 140bpm-150bpm.

Calories: 2,318
Protein: 133
Carbs: 340
Fat: 48





Hammerstrength incline ISO pres
90x13
90x12

Arsenal strength chest fly
25x8
25x7
25x9

Nautilus nitro plus vertical chest press
140x14
140x12
140x9

Incline Dumbbell Press
55x8
65x9
65x8
65x8

Incline dumbbell fly
20x12
22.5x9
22.5x9

 

[Gibsonator]

Man them high-school "squads" that'll eat up a bench press for an hour fml

 

[Gibsonator]

Your thread caught my attention cause although it's a joke, it's not a bad idea...
There was 2 people with a booth set up outside my gym today asking for charity towards bullying. I was thought what? Just hand the kids being bullied a gym membership.

 

[JeffGoldblumLips]

Mar 16, 2023 - Tacked on some reps here and some weight there. Very good one, knees feel great. Bounced back pretty quick, going to have to start pushing these harder.

Life fitness prone leg curl
90x13
90x11
90x 11

Pendulum squat
45x3
45x7
45x8
45x9
65x7

Life Fitness seated leg extension
80x7 Drop 50 x 6
70x12

Life fitness horizontal calf machine
170x10
170x10
170x11

Legend fitness standing leg curl
10x10
10x9/10
10x8

Seated Calf Raises
45x12
45x10

 

[JeffGoldblumLips]

Mar 17, 2023 - Goddamn juicer going on this one. Training back is such a damn good time. Feel like a gorilla.

Lat pulldown
140x11
140x8
140x8

Close grip cable row
140x6
120x8
120x9
120x8

Life fitness row - Single arm
120x10
120x8
120x10

Dumbbell Row
45x9
45x8
45x10

Life fitness bicep curl/preacher curl - Single arm
40x12
40x8
40x7

Life fitness lat pulldown machine Y yoke
90x10
105x8
105x8
105x9

Life fitness seated row
120x8
120x7
120x9

Life fitness Abdominal
125x12
115x15

 

[JeffGoldblumLips]

Mar 19, 2023 Delts and triceps. None of the weights slid back but I was not feeling it for this one. Maybe just behind on sleep a little. Shoulders felt sore in the joint towards the end.

Calories: 2,551
Protein: 140
Carbs: 329
Fat: 66

High incline dumbbell press
65x5 Missed the groove mid set
65x9
65x8

Seated lateral raises
25x9
25x7
25x8 Drop 15 / 10

Rear delt fly
20x12
20x11
20x10

Chest supported lateral raises
15x8
15x8
15x10

Neutral grip bar tricep pushdown
57.5x13
57.5x12
57.5x8

Overhead cable extensions
42.5x8
42.5x10
42.5x8

 

[JeffGoldblumLips]

Mar 21, 2023 Chest: Had to get this one done on my lunch break so I didn't have time for cardio. The 70s felt like the 55s did 4 months ago. Very fun one.

Bench Press
185x2
205x8
205x5
205x7

Incline Dumbbell Press
65x13
70x12
70x9
70x8

Technogym chest press
140x10
140x8
140x9

Cable flys - Upper biased
10x15
10x12
13x13

 

[JeffGoldblumLips]

Mar 23, 2023 - Decided to start incorporating more compounds after another member pointed out their lacking in my current training. Added 20lbs to my top set of SLDLs. Everything after dipped a little in reps/lbs but I'll take that trade any day. Felt so goddamn good. Got a solid 9 hours of sleep and holy fuck do I feel like a king. Finished with 20min of stationary bike at 135bpm-150bpm.

Need to get an actual tripod for some good progress pics. The scale has only moved down 3lbs but I'm just pleased it's not going in the opposite direction considering how often I over eat.

I've got blood work coming up. Going to make sure to draw in between shots, well hydrated, and after a day or two of rest. Open to any other suggestions of things to note about first trt blood work.

I'm always open to criticism/input/ideas that will improve my training. The longer I do this I think the more I forget about the basics.

Straight Leg Deadlifts
145x5
175x5
195x7
195x7

Lat pulldown
140x12
140x7
140x8

Barbell cable row
85x8
85x9
85x12
85x10

Iso high row
70x7
80x10
80x9

T bar row
70x9
70x8
70x8

 

[JeffGoldblumLips]

Mar 24, 2023 - Trained at the work gym. Did some shoulders and arms. The only bummer about these sessions at work are they're short and the two guys I train with don't really lift often. They are good about helping load and unload plates though so I'm thankful for that. I'm not particularly strong either so it's never more than 1.5 plates coming on or off. Had to head back to work right when a got a good squeezer going but still a good lift over all.

Chest supported lateral raises
20x13
20x13
20x11

High incline dumbbell press
50x10
60x9
60x9
60x8

Chest supported rear delt raises
15x10
15x9
15x8

Skull crushers
60x13
60x13
60x13

Upright Rows
55x8
55x9

Barbell preacher curl
55x8
55x9

 

[JeffGoldblumLips]

Mar 27, 2023 - Really fucked up my leg day. Had a limited amount of time so did mostly accessories with the intent on doing quad focused "compound" movements at work with the boys the next day.
The second session ended up being horrendous. Lifetime fitness can get absolutely fucked with their dog shit equipment. Their fucking "technogym" machines im pretty sure are just the bottom of the line nautilus in a diff jacket. Who the fuck would pay $150/month for this shit. Tried to start with some light leg curls and the fucking bar wont even go back far enough to do anything but bottom out on the eccentric. The hack squat was one of those seated ones, it was decent but the fucking base plate is entirely concave so you cant put your feet flat. Of course both leg presses were taken so I just did more accessories with the guys. The seated leg curl has the stabilizing bar in front of your knee instead of above your thighs holding them down. It's the dumbest design and is viscerally pissing me off again thinking about it. Lifetime fitness is diarrhea.

Life fitness prone leg curl
90x13
90x12
90x10

Life Fitness seated leg extension
70x15
85x15
85x13

Standing calf raises
100x13
100x11
100x12

Legend fitness standing leg curl
20x7
20x8
20x7




Mar 28, 2023

Prone leg curl
60x10
60x10

Seated leg curl
x nope

Precor hack squat
70x5
70x8
90x10
90x10

Technogym leg extensions
60x13
60x15
60x15

Technogym calf raises
80x10
80x12
80x10

 

[JeffGoldblumLips]

Mar 30, 2023 - Shoulders and arms. Very nice one. Bloodwork results are taking longer than usual.


Seated lateral raises
25x10
25x10
25x8 Drop 20/12.5

Seated rear delt fly
20x8
20x8
20x7

Upright Rows
45x8
55x10
55x10
55x8

D ring tricep pushdowns
35x14
35x10
35x8 Drop 20

Nautilus pro v-tricep extension
55x14 Single arm
55x12

Barbell preacher curl
45x10 Ss v grip OH
45x8
45x9

V grip overhead cable tricep extensions
42.5x12
42.5x12
42.5x9

Overhand bb curl
45x10 Ss hammer curls x 12.5lb x 9
45x8
45x8

 

[JeffGoldblumLips]

Mar 31, 2023

Lat pulldown
140x13
140x10
140x8

Straight bar cable row
100x9
100x8
100x12

Close grip cable pulldown
120x10
120x9
120x10

D ring pulldown - Single arm
42.5x7
42.5x7
42.5x8

Iso row
90x7
115x7 - 2.5pps
115x10
115x8

Hammerstrength front pulldown pin loaded
80x8
80x9
80x9

 

[JeffGoldblumLips]

Apr 1, 2023 - Finally got to hit quads with something compound and relatively heavy. They added this pendulum squat to my gym when I was at my weakest and training legs every 10-13 days. Feels good to be gaining strength back and actually have more than a single plate loaded for working sets. Not much more, but it's something. Finished with 15min of stationary bike at 145bpm-155bpm. I've been doing cardio the last two sessions too but always forget to log it. Got another early morning tomorrow but should still have time after work to press.

Pendulum squat
45x7
70x10 1.5 P
70x9
70x9

Life fitness seated calf extension - Ss bodyweight raises
150x13
150x13
150x11

 

[JeffGoldblumLips]

Results from 120mg/week trt. Using .2-.25 arimidex every 3/4 days.

 

[JeffGoldblumLips]

Apr 2, 2023 - Dumbbells felt great. 70's are getting easier. Ended up benching the day after this and added 2 reps to my top 225lb set. Not ideal but splitting my training between home and work is making for an odd lifting schedule. Going to have to plan these much better.
Trained back at work on 4/4 but didn't even log anything. Just looked for machines/handles I don't typically use. No compounds, just machines.


Dips - Slow chest stretch
7
7

Incline Dumbbell Press
70x10
70x8
70x7

Hammerstrength incline ISO press
90x9
100x7
100x6
90x10

Arsenal strength chest fly
25x7
35x5
35x7
35x8

Nautilus nitro plus vertical chest press
140x8
140x7 Drop 95/65 amrap