Wednesday Off
Weight 175
Macros Protein 192 Carbs 254 Fats 70
Total Calories 2462
2 Likes
Thursday
Breakfast Turkey Sandwich
Shoulders and Core
Woodchops 100 15x3
Cable crunch 90 15x3
ab roller
back extension 20x3
dumbbell shoulder press 35 10x3
single arm raise cable 35 10x3
barbell front raise 60 8x3
decline sit up 25lb plate 15x3
overhead press 95 10x3
ab coaster 20lbs 15x3
dumbbell shrugs 80 8x3
leg raises 15x3
Macros Protein 184 Carbs 215 Fat 74 Total Cals 2334
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Friday Leg Day
Glute pushdown 220 10x3
leg extensions 160 8x3
leg press calves 3 plates 15x3
wide stance kettlebell squats 75lbs 10x3
squat 315 8x2 12x1
inner thigh machine 140 10x3
hip thrust machine 180 10x3
leg press 360 8x3
outer thigh 160 8x3
leg curl hammer strength 70 10x3
2 Likes
Monday Weight 178lbs
Chest/Triceps
cable press single arm 50 10x3
machine fly 145 10x3
cable tricep pushdown 150 10x3
assisted dips machine 80lbs 10x3
bench 165 10x3
skull crushers 35s 8x3
close grip incline press 50s 8x3
incline smith machine bench 110 8x3
overhead dumbbell extension 50 10x3
hammer strength chest press single arm 70 10x3
Breakfast Turkey Sandwich
2 Scoops Protein post workout
Lunch Healthy Choice Beef & Broccoli
Snack Barbell Creamy Crisp
Macros Protein 194 Carbs 249 Fat 52 Total Cals 2297
1 Like
Starting weight 175
Currently 178
At the start compound lifts were 135 10x3 bench 225 10-12x3 and Deadlift 185 12x3
Currently Bench 165 3x10 Squat 315 10-12x3 and Deadlift 225 10x3
I screwed up by not taking measurements immediately before starting but I will get measurements this morning and update.
Before/After
174lbs/178lbs
Calf 14.75 / 15.25
Upper Thigh 23.75 / 23.75
Mid Thigh 21.75 / 22.5
Hips 39 / 39.25
Waist 37.25 / 37
Diaphragm 36 / 36.25
Chest 39 / 39.75
Shoulders 48 / 48
Arms 14.5 / 14.75
Body Fat 18 / 16
2 Likes
Tuesday Back and Biceps
cable row 150 8x3
rope curls 90 8x3
back fly machine 150 8x3
cable pullover 90 8x3
concentration curl 35 10x3
lat pull down 120 8x3
bent over rows 135 8x3
face pulls 90 10x3
deadlift 245 8x3
hammer strength lat pull down single arm 115 each arm 8x3
ezbar curl 90 8x3
cable underhand pull down 90 8x3
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All lifts went up. Nice.
For your body weight, was that total weight gained on cycle?
Can you post pics?
I donāt really want to post pics the weight change was 3lbs however my shirts are tighter on my arms and my upper chest while they are looser around my mid section Iāll add measurements around 1130.
Iām well lifts all went up so I guess it was a success. Not sure what other input youāre looking for.
I wasnāt sure what to expect I guess Iām wondering if that improvement is average or lacking.
Any type of improvement is going to be individual and reflect diet/training intensity.
All of your lifts went up so you def made improvement. Would be interested to see before/after pics. If the 3lbs you gained was muscle tissue then thatās great for an 8-10 week period.
So if Iām going back to my trt levels should I keep my macros the same as they are now?
This is 100% dependent on your goals. You ran a cycle but only put on 3lbs. This tells me you were eating right around maintenance. If you want to grow you would want to add more cals in. If you want to maintain stay where you are. It you want to lose that would prob be a macro shift and tightening if the diet to start.
My goal would be to get to a lean 190 based on where I am now.
Edit: so if I was in fact eating around maintenance does that mean that the last 10 weeks was lost opportunity?
This is precisely why you were told that you should hold off on the cycle until you understand how to train and eat properly. You started training log but made no mention you started gear.
You gained weight but if you wonāt share pics we canāt tell if itās good weight or fat.
Your lifts when up but I sure is itās because you became more consistent with training or just because you put weight on. Weight moves weight.
Not sure what to tell you here. If the three pounds you put on is muscle then great. If itās not you just put extra strain on your body for nothing.
I ran a blast of test no other compounds. What would your advice be? Keep the Macros where they are and see where I am in a month or so? I am not comfortable posting pictures but for what it worth between the measurements and the mirror I think Iām tracking in the right direction.
I would say that waist going down while everything else goes up in a victory. I would, however, say that itās not the outcome I would have wanted while using performance enhancing drugs.
Going back to this if I wanted to gain more weight cleanly how should I adjust my macros? Slightly more protein and carbs?
So if 2300 is your maint this is what I would do for a lean build.
2500cals to start
250g protien
250g carbs
55g fats
Run this for two weeks and eat clean. Hit macros every day no matter what.
Reassess after the two weeks is up. If your gaining, stay there until you are not. If your losing up the cals by 350. If stay the same up the cals 250.
Wait another two weeks and see where you are at.
You arenāt posting what your eating. I would get in the habit of doing that.
Use my log as a template. Iām in a growth phase right now.
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Iāll try upping the calories as you suggested for two weeks. Iāll try and be more thorough in posting what Iām eating as well. Thanks again for your input I appreciate it.
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