hi all, i recently posted another thread asking about different color and volume vials. thank you all for you answers. looked at some of the other logs and im definitely not as organized but ill start to keep better track of things starting now.
40 years old
5'11''
225lbs
no idea about body fat but id guess 20-25%
worked out most of my adult life, but didnt make much progress till my 30s. had a poor diet, way too much alcohol, and workouts were irregular and honestly the hangovers made the workouts pretty mild. about 6 years ago is when i cleaned it up a bit. i work out at home now so i don't have tons of machines and my workouts are pretty simple and revolve around the big 3 with variations of. sometimes i just get in there and go till failure, lower the weight and keep going to failure. thats when ive had my best results, but wear myself out every few weeks and then the next couple weeks are much lower intensity. some months when time is limited, i just run 531 BBB, but feel i don't progress on that program even with higher percentages, but it keeps me lifting even during a busy schedule with the kids.
in the last 6 years i went from about 180lbs to 225lbs body weight and went up 1 pants size. still not particularly strong, but much stronger than when i started...... best lifts are 305 bench, 385 squat, 435 deadlift. have had some pretty busy times and lots of out of state moving the last couple years so consistency isnt always as good as i should be. about 2 years ago i stopped making any progress at all. got weaker actually even though i was trying harder. heard about trt and got blood work, was in the low 200s. started with 200mg test c a week which brought me up to 650. started taking 300mg a week about 3 weeks ago, but havent got blood work since then.
my plan it to keep doing 300mg test c a week along with 300mg deca a week for 16 weeks. from my understanding these are pretty low doses, but figure ill be doing this for life so no harm in starting low in the beginning. and im fine upping the doses if need be mid cycle.
my plan is to lift twice a day 5 days a week. mornings ill do 60 minutes either bench, squat, deadlift, or overhead working up to 5 sets of heavy doubles and then back off to 5 sets of 5 at the heaviest weight i can manage that day. i tend to end up doing a lot more backoff sets than planned to fill in the 60 minutes.
i just got a reverse hyper machine and a leg extension/curl machine so ill incorporate those on my squat and deadlift days. 5 sets of 15 and the heaviest i can manage. I plan on doing a shorter 30-45 min workout in the afternoons that will just be dumbells and bands for my shoulders and some cardio on the bike.
diet is boring. breakfast 200g of grilled pork loin with toast and milk (~70g protein), lunch 300g grilled pork loin with protein shake (~120g protein), dinner will vary depending on what im cooking for the family but will be similar to lunch. a lot of times its smoked sausage or chuck steak tacos with steamed veggies. i snack on peanut butter toast and cans of tuns when i get hungry. usually a protein shake before bed. i know i get at least 250g protein a day.
i sleep about 5-6 hours a night. would like more but got young kids and too much shit going on.
honetly after typing all this and seeing some of the other logs, i defintely dont feel as organized as others, but i think this will get me started and ill work on improving what im doing. my goal right now is simple and thats just to break all my previous PRs. would be nice to get some aesthetic changes as well and if that happens it could very well change my priorities once my strength comes back and i decide on future cycles and compounds.
thank you all and i appreciate any feedback about my plans positive or negative. thanks for reading.
40 years old
5'11''
225lbs
no idea about body fat but id guess 20-25%
worked out most of my adult life, but didnt make much progress till my 30s. had a poor diet, way too much alcohol, and workouts were irregular and honestly the hangovers made the workouts pretty mild. about 6 years ago is when i cleaned it up a bit. i work out at home now so i don't have tons of machines and my workouts are pretty simple and revolve around the big 3 with variations of. sometimes i just get in there and go till failure, lower the weight and keep going to failure. thats when ive had my best results, but wear myself out every few weeks and then the next couple weeks are much lower intensity. some months when time is limited, i just run 531 BBB, but feel i don't progress on that program even with higher percentages, but it keeps me lifting even during a busy schedule with the kids.
in the last 6 years i went from about 180lbs to 225lbs body weight and went up 1 pants size. still not particularly strong, but much stronger than when i started...... best lifts are 305 bench, 385 squat, 435 deadlift. have had some pretty busy times and lots of out of state moving the last couple years so consistency isnt always as good as i should be. about 2 years ago i stopped making any progress at all. got weaker actually even though i was trying harder. heard about trt and got blood work, was in the low 200s. started with 200mg test c a week which brought me up to 650. started taking 300mg a week about 3 weeks ago, but havent got blood work since then.
my plan it to keep doing 300mg test c a week along with 300mg deca a week for 16 weeks. from my understanding these are pretty low doses, but figure ill be doing this for life so no harm in starting low in the beginning. and im fine upping the doses if need be mid cycle.
my plan is to lift twice a day 5 days a week. mornings ill do 60 minutes either bench, squat, deadlift, or overhead working up to 5 sets of heavy doubles and then back off to 5 sets of 5 at the heaviest weight i can manage that day. i tend to end up doing a lot more backoff sets than planned to fill in the 60 minutes.
i just got a reverse hyper machine and a leg extension/curl machine so ill incorporate those on my squat and deadlift days. 5 sets of 15 and the heaviest i can manage. I plan on doing a shorter 30-45 min workout in the afternoons that will just be dumbells and bands for my shoulders and some cardio on the bike.
diet is boring. breakfast 200g of grilled pork loin with toast and milk (~70g protein), lunch 300g grilled pork loin with protein shake (~120g protein), dinner will vary depending on what im cooking for the family but will be similar to lunch. a lot of times its smoked sausage or chuck steak tacos with steamed veggies. i snack on peanut butter toast and cans of tuns when i get hungry. usually a protein shake before bed. i know i get at least 250g protein a day.
i sleep about 5-6 hours a night. would like more but got young kids and too much shit going on.
honetly after typing all this and seeing some of the other logs, i defintely dont feel as organized as others, but i think this will get me started and ill work on improving what im doing. my goal right now is simple and thats just to break all my previous PRs. would be nice to get some aesthetic changes as well and if that happens it could very well change my priorities once my strength comes back and i decide on future cycles and compounds.
thank you all and i appreciate any feedback about my plans positive or negative. thanks for reading.
