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Started By
Message
Come with me if you want to lift
Posted on 4/17/23 at 4:48 pm
Posted on 4/17/23 at 4:48 pm
Going to use this thread as a diary of sorts for motivation, logging workouts and meals and see exactly how much progress I can make in the time allotted (16 weeks). Maybe some of you baws will get some use out of it.
Training schedule
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Quads
Saturday: Hamstrings
Sunday: Rest
Soundtrack: Slipknot
May or may not change the order here but think this will work.
I'll be doing a minimum of (4) 45 minute cardio sessions per week.
Supplements: whey protein; creatine; glutamine; 150 mg TRT/week (started in March, never used any other anabolics previously); EC stack; misc. others
Diet: chicken, oats, blueberries, egg whites (2 whole/day), 93/7 turkey, jasmine rice or sweet potatoes, spinach/broccoli; lots of water; diet coke
--
Week 0:
Starting weight: 253 lbs (212lbs goal, 16 weeks)
top sets
Chest - bench, 315lbs x 8
Back - deads, 585lbs x 1 (495x7)
Shoulders - DB press, 100lb dbs x 10
Quads - squats, 405lbs x 5
Hamstrings - RDL's, 315x8
Training schedule
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Quads
Saturday: Hamstrings
Sunday: Rest
Soundtrack: Slipknot
May or may not change the order here but think this will work.
I'll be doing a minimum of (4) 45 minute cardio sessions per week.
Supplements: whey protein; creatine; glutamine; 150 mg TRT/week (started in March, never used any other anabolics previously); EC stack; misc. others
Diet: chicken, oats, blueberries, egg whites (2 whole/day), 93/7 turkey, jasmine rice or sweet potatoes, spinach/broccoli; lots of water; diet coke
--
Week 0:
Starting weight: 253 lbs (212lbs goal, 16 weeks)
top sets
Chest - bench, 315lbs x 8
Back - deads, 585lbs x 1 (495x7)
Shoulders - DB press, 100lb dbs x 10
Quads - squats, 405lbs x 5
Hamstrings - RDL's, 315x8
This post was edited on 4/17/23 at 6:08 pm
7
Posted on 4/17/23 at 4:57 pm to Proximo
Posted on 4/17/23 at 5:01 pm to Proximo
What ester of testosterone?
Posted on 4/17/23 at 5:07 pm to ronricks
it’s test cypionate from an online clinic. My test was 388 in February ‘23 and 650 in January 2020. Pretty dramatic dip and felt like crap
Posted on 4/17/23 at 5:40 pm to Proximo
quote:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Quads
Saturday: Hamstrings
Sunday: Rest
Posted on 4/17/23 at 8:04 pm to Proximo
quote:
top sets
Chest - bench, 315lbs x 8
Back - deads, 585lbs x 1 (495x7)
Shoulders - DB press, 100lb dbs x 10
Quads - squats, 405lbs x 5
Hamstrings - RDL's, 315x8
This you?
quote:
it’s test cypionate from an online clinic. My test was 388 in February ‘23 and 650 in January 2020. Pretty dramatic dip and felt like crap
I had a similar dip. Started trt in December of '22 and the change has been pretty dramatic. It's been a fun bike ride so far.
This post was edited on 4/17/23 at 8:08 pm
Posted on 4/17/23 at 8:28 pm to Loup
quote:
This you?
Athletic TRT
Posted on 4/17/23 at 8:35 pm to Loup
quote:
top sets
Chest - bench, 315lbs x 8
Back - deads, 585lbs x 1 (495x7)
Shoulders - DB press, 100lb dbs x 10
Quads - squats, 405lbs x 5
Hamstrings - RDL's, 315x8
I mean those are amazing numbers to get qualified for TRT. His numbers put him at Advanced before TRT really starts kicking in. There is only one level higher and that is Elite.
I am going to sit out on this workout plan, but good luck on the journey.
Posted on 4/17/23 at 8:52 pm to Proximo
I have a similar bro split but currently rocking:
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
Saturday: rest
Sunday: rest
Once I get my new schedule down I think I’ll do the PPSA
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
Saturday: rest
Sunday: rest
Once I get my new schedule down I think I’ll do the PPSA
Posted on 4/17/23 at 8:57 pm to DarthRebel
Thanks man. I’ve been training off and on since I was 15 but never applied myself to my full potential. Those are my natural limits on weight. Not gonna be around forever so figured I’ll take it seriously for awhile and see what happens.
My coach reps 7 wheels on deads—heavy on everything really. I’m trying to get on his level
My coach reps 7 wheels on deads—heavy on everything really. I’m trying to get on his level
Posted on 4/18/23 at 8:06 am to Proximo
badass lifts bro, love it.
Posted on 4/18/23 at 8:26 am to Proximo
quote:
Chest - bench, 315lbs x 8
Back - deads, 585lbs x 1 (495x7)
Shoulders - DB press, 100lb dbs x 10
Quads - squats, 405lbs x 5
Hamstrings - RDL's, 315x8
Looking forward to seeing your noobie gains
Posted on 4/18/23 at 12:37 pm to Proximo
quote:
Chest - bench, 315lbs x 8
Back - deads, 585lbs x 1 (495x7)
Shoulders - DB press, 100lb dbs x 10
Quads - squats, 405lbs x 5
Hamstrings - RDL's, 315x8
***Homey puts down his fork, throws his chicken pasta in the garbage, and heads back to the gym for a second lifting session of the day with tears in his eyes***
Posted on 4/19/23 at 6:53 am to Homey the Clown
Mid-week update
I’m just going to include top sets because some of these I do a couple warm-up sets. Many times, if I start to fall in to the 5 rep range I’ll do it multiple times until I get the number of reps I want (8-10 per set is usually the goal, so I’d have to do 2 sets to get my 10 reps). I find that helps me build strength effectively—I’ll note if I do that though.
Monday 4/17
Coach didn’t include flat this month, presumably to focus on upper/lower chest.
Incline 275x8 (2-3 sets)
Incline DB 120x8-10 (2-3 sets)
DB incline fly (45 x12) (3 sets)
Decline 250 plate loaded machine 2-3 sets
Cable fly 45lbs x 12 3 sets
Metrx Protein bar
Chipotle bowl chicken and steak xtra meat (wasn’t supposed to have this) for lunch, 5-10 chips
2 scoops whey pre and 2 scoops whey post
200 beef and 200 rice post workout
Tuesday 4/18: weight 251
Metrx Protein bar and racetrack blueberry parfait
200 chicken 200 rice
200 chicken 200 rice
Protein shake
Protein shake
Burger
I was getting fairly bad charlie horses (one in my abs)/muscle spasms after training. Not sure why
Training
Deads 495x6 x 6 x 6
Cable Lat pull downs
5 plate t bar row
Plate loaded machine low row
Db row incline bench
Weight 4/19: 249.4 losing some water probably but that’s the easiest it has fallen in awhile
I’m just going to include top sets because some of these I do a couple warm-up sets. Many times, if I start to fall in to the 5 rep range I’ll do it multiple times until I get the number of reps I want (8-10 per set is usually the goal, so I’d have to do 2 sets to get my 10 reps). I find that helps me build strength effectively—I’ll note if I do that though.
Monday 4/17
Coach didn’t include flat this month, presumably to focus on upper/lower chest.
Incline 275x8 (2-3 sets)
Incline DB 120x8-10 (2-3 sets)
DB incline fly (45 x12) (3 sets)
Decline 250 plate loaded machine 2-3 sets
Cable fly 45lbs x 12 3 sets
Metrx Protein bar
Chipotle bowl chicken and steak xtra meat (wasn’t supposed to have this) for lunch, 5-10 chips
2 scoops whey pre and 2 scoops whey post
200 beef and 200 rice post workout
Tuesday 4/18: weight 251
Metrx Protein bar and racetrack blueberry parfait
200 chicken 200 rice
200 chicken 200 rice
Protein shake
Protein shake
Burger
I was getting fairly bad charlie horses (one in my abs)/muscle spasms after training. Not sure why
Training
Deads 495x6 x 6 x 6
Cable Lat pull downs
5 plate t bar row
Plate loaded machine low row
Db row incline bench
Weight 4/19: 249.4 losing some water probably but that’s the easiest it has fallen in awhile
This post was edited on 4/19/23 at 7:32 am
Posted on 4/19/23 at 8:13 am to Proximo
man i missed the part where you weight 250. whats you BF% and are you natty?>
Posted on 4/19/23 at 8:23 am to lsu777
quote:
whats you BF% and are you natty?>
Been natty until mid-30’s (last month started 150mg/week trt). Best I’ve ever been natty was 220 lbs (6 feet) and maybe 12%bf in 2017.
I gained that 30 lbs of bad weight the last couple years fricking around and not training, being a lazy / depressed pos.
I would estimate it’s 25% right now which isn’t too terrible. I’m starting to see my abs when I pose so that’s nice—past 6 weeks I’ve been strict with my training but not diet until now. Trying to get used to meal prepping this week so working out the kinks still
Posted on 4/19/23 at 8:28 am to Proximo
quote:
Been natty until mid-30’s (last month started 150mg/week trt). Best I’ve ever been natty was 220 lbs (6 feet) and maybe 12%bf in 2017.
I gained that 30 lbs of bad weight the last couple years fricking around and not training, being a lazy / depressed pos.
I would estimate it’s 25% right now which isn’t too terrible. I’m starting to see my abs when I pose so that’s nice—past 6 weeks I’ve been strict with my training but not diet until now. Trying to get used to meal prepping this week so working out the kinks still
i still consider that pretty much natty. i mean i am on it and wouldnt enter into a drug free comp just becuase i do think trt gives you a slight advantage of having constant levels but its not much different than a teenager for sure. 
Posted on 4/19/23 at 10:02 am to lsu777
Man it's fun watching those ground balls turn into line drives!
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