Ok leg day, still failed all my top sets but with 5lbs added on the pyramid before. All is good, will close the gap of the top set to the pyramid each week, then add reps from the bottom if necessary. The failure doesnt wreck me too bad.
Just so I remember
330 350 370 390 420x
510 540 580 630x
Down to 20, 30 lbs steps
DB bench 160x6, 170x3
DB incline 125x15,135x10
ā¦
Bench 325x1 345x1
Good day, some things were strong but not everything.
Big noisy back tear
im out
Inner deep left oblique was teared
Time for a timeout
Im recovering, itās pretty nice.
So this is an off week, been to the doctor. There was a gym near and I took an impedance body fat test while waiting. Here is what is written in the result sheet
Height: 6ā0āā
Weight: 232.8 lbs
Lean mass: 190.0lbs
Fat mass: 42.8 lbs
Intracellular water: 87.5lbs
Extracellular water: 51.1lbs
Dry lean mass: 51.4 lbs
Skeletal muscular mass: 109.8 lbs
Body fat %: 18.4
EEC/ECT: 0.369
and a bunch of other stuff
9.3 pounds of fat to lose according to them
0 pounds of muscle to gain
Pinch measurements and tour de taille
ct 97,5
ti 5.5
bi 4.3
ss 13
si 44
mo 7.5
So as I already knew I am kinda fat.
Im good enough to go train shoulders now
Decent day, chasing 270 barbell press
130 DB seated press went smooth
Didnt do seated barbell press, was feeling left oblique muscle.
Lateral raises were very strong. 75x12+ and 85x4.
Really canāt do much for legs, itās going to be the same for back
Itās not healing fast.
DB bench 160x4 (very very bad start up from spotter), 170 fail
DB incline 125x15, 135x9
ā¦
Bench 310x1 330x1 350x1
Actually I am healing fast, but every time I train itās taking longer to heal.
But I canāt stand not training, going to do the best I can tonight with a low weight back workout to go around my oblique muscle.
ton of back exercises, sets and reps with low weight
a workout more than a training session
very boring to me and doesnt feel effective
Boring light weight high set/rep back workout to go around oblique
Ineffective but better than nothing
ok shoulder day, 130 DB seated press wasnt that strong
270x0 but with a better momentum than last week
Feeling a change of paradigm in endocrine status maybe, will probably do one last week of PCT then taper out.
Wont allow myself to think about testosterone again until I am one full step farther than my peak on it, which will be 655 RDL, 160x10+,170x5+ DB bench, 455+ front squat and 135x10+ DB seated shoulder press and will maybe never happen.
And even if I get there, steroids are still gay.
Yesterday was a pretty good arm day, managed to put at least some weight on the dips on my shoulder with a chain, 4px2 while being careful.
The rest was strong,
Did some close grip bench press instead of dips. Still hate this exercise, bad equilibrium at the top, bad bent wrists, etc
340x1 was easy, couldnt go any heavier since arms extended with a long barbell above me sollicits the oblique for me.
Will work up to where I was gradually on dips with oblique muscle getting better.
Going to do legs today, Iāll work up to 315 FS and see what I can do with RDL. Last week was 275 front squat and no RDL with the rest as usual.
Got 335 FS, more like straight back full knee bend
Managed 315 DL without pain
Decent leg press, up to 17 pps again
Walking lunges were good, 2 gym length without effort, could have pushed to 2.5 which would have been a PR, will do that next week.
Next week Iāll go heavier, and so on.
Weak pec day
Will start logging only PR starting today,
I am pretty much back to normal, meaning plateau for a long time, then one half step forward, one quarter backward and plateau again for another 2-3 months
Did you keep any size/strength gains from your cycle?
Sure, if you look youāll see what I have kept so far (ignore whatās related to oblique injury)
Made most gains on pressing.
Testosterone will make your bench press explode, no joke.
Actually I didnt keep any size gains.
My muscles could lift heavier on it, my neural system adapted and I kept the neural adaptation.
For example this week was very weak, did 160x4 again but failed 135 incline x 0 which wouldnāt have happened before all of this.
Next weeks will determine the after cycle baseline, it will probably be like 160x5-6 down from 160x7. I was at 150x6-7 before cycle, so quite a huge gain.
New plan
Since I will be taking my time with RDL (did 405 this week, 315 last week) for the recovery of my oblique, Iāll be working on squat a bit more.
I was used to do at the end of a full leg day 135 225 315 405x1 2 weeks out of 3, very easy, just to say I backsquatted.
Now with everything happening itās detrained and lacking.
Time to take it to the next step with 245 285 335 385 455x1 at the end in the same manner.
Iāll start pushing the weight on squat after front squat and leg press or second after front and Iāll go back to the first routine when I am satisfied with back squat and when I am back to 100% RDL safely. Front squat is almost already at 100% but not quite, Iāll try getting back to an assured rep over 400lbs before the heavy rep.
I will also take walking lunge with 100lbs to 3 gym lengths, did 2.5 today instead of 2.
Maybe some added lower back isolation to make up for the lack of romanian deads.