Feb 18, 2022
Leg press - 8@360lbs, 8@540lbs, 8@610lbs, 8@610lbs
Leg curls - 10@99, 8@130, 8@135, 8@135
Seated calf raise - 20@90, 15@110, 15@110, 15@110
Front raise - 10@15, 8@20, 8@25, 8@30, 7@30
Lateral raise - 8@20, 8@25, 8@25, 8@25
DB shrug - 10@80, 10@80, 8@80
Good lifts today again. Feels great.
Congrats on the PR and progress!
Note of caution: don’t climb those Deadlift numbers too fast. Just because you can lift it, doesn’t mean you necessarily should.
Let your body catch up to your strength, keep beating the logbook but do so in a way that doesn’t injure you out of the gym. Slow, steady progress is the way to stay in this game. Form definitely matters on anything involving spinal compression (squats, deads, etc)
Definitely on the same page with you, slow sready progress. That’s how I think I blew the nad up last month, first week back. Doing leg curls, oh yeah this is easy, packed on more…and bam, avacodo nut. All good now, definitely lesson learned. Thanks on the PR, it felt good, both sets nice, slow and steady, full ROM. Taking some time tonight and checking out your log. What is the heading? Side note, have a meeting with surgeon to repair the varicocele. Hasn’t bothered me again, but need to repair. Don’t want to do that again. No “painfull” so to speak, just very uncomfortable. Like a kicknin the crotch every couple of hours 24/7…
Another guy, @throwawayfitness posts some great numbers. Had some big weight untill injury. Hoping to get bench #'s like you two, 300lbs+ pushes for good reps. Just for myself, no one else. Hope you guys are doing well, freezing our ass off here, 50°. Shit…
My log is a bit boring but if you’re into reading about my training methods and my shitty sense of humor, here’s my log
Feb 20, 2022
Cable row - 10@80lbs, 8@170lbs, 8@170lbs, 8@180lbs
T-bar rows - 8@45, 8@90, 6@135, 6@180
DB rows - 8@85, 8@95, 8@100, 9@100
Single arm preacher - 5@30, 6@25, 6@25, 6@25
Concentration curl - 8@20, 5@35, 8@25, 8@25
Hammer curl - 7@30, 7@30, 8@30, 8@30
Cybex bicep machine - 8@40, 6@70, 6@70, 6@70
Going to switch to T-bar rows for awhile, give the lat pulldown a rest. The T-bar rows felt good, and for me a great pull everywhere unlike the lat pulldown. Feeling strong…
Feb 21, 2022
Bent bar pushdown - 8@70lbs, 8@110lbs, 8@115lbs, 6@115lbs
Rope pulldown - 8@40, 6@70, 5@70
Tricep kickback - 8@25, 8@30, 8@30, 8@30
Cybex incline press - 8@90, 8@140, 8@180, 6@230
Nautilus overhead press - 8@90, 6@180, 6@180, 4@180
DB press - 8@35, 8@40, 8@45, 8@45
Standing calf raise - 20@120, 20@120, 20@120, 20@120
Good lifts today, definitely feeling stronger in my chest. Switched from the Nautilus to the Cybex incline press. Reason: dosen’t put my shoulders in a weird position and felt a better ROM. In my opinion, the Nautilus was in-between an overhead and incline push. Cybex felt full on incline. Good stuff…tomorrow, Leg day…
Feb 22, 2022
Leg press - 8@360lbs, 8@540lbs, 8@630lbs, 8@630lbs
Leg curls - 8@90, 6@135, 8@120, 8@110
Standing calf raise - 20@120, 29@120, 20@120
Seated calf raise - 20@90, 20@110, 20@100, 16@100
Front raise - 8@25, 7@30, 7@30, 7@30
Lateral raise - 10@15, 8@25, 8@25
Barbell shrugs - 10@135, 10@225, 10@225, 10@225
Lowered weight on Seated calf and Leg curls just to make sure I was targeting them good. Was happy with lifts today.
Feb 24, 2022
Cable row - 10@100lbs, 8@170lbs, 8@180lbs, 8@180lbs
T-bar row - 8@90, 8@135, 8@135, 8@135
DB rows - 8@95, 8@95, 8@95, 8@95
Single arm preacher - 8@25, 5@30, 3@30, 3@25
Concentration curls - 5@25, 8@20, 8@20
Cybex bicep machine - 8@40, 6@70, 7@70, 6@70
Bicep workout wasnt very good. Felt weak, past day or so haven’t ate very well. This was also a PM workout, which after a hard day of labor intensive work dosen’t help. Will make up for it next time!!
Feb 25, 2022
Bent bar pushdown - 10@70lbs, 10@110lbs, 8@120lbs, 8@120lbs
Rope pulldown - 8@40, 8@70, 5@70, 8@60
DB kickback - 8@25, 8@30, 8@35, 8@35
Nautilus incline press - 8@90, 7@180, 7@180, 7@180
DB press - 8@40, 8@35, 8@35, 8@35
Nautilus overhead press - 8@99, 6@180, 7@180, 7@180
Standing calf - 20@140, 23@140, 20@140, 20@140
Single arm pulldown - 8@20, 8@25, 8@30, 7@30
●On incline and overhead presses, I don’t count the rep if I can’t lock out arms.
●Dropped down so.e on DB press to ease shoulder pain, it worked.
Feb 27, 2022
Leg press - ●PR - 9@360lbs, 8@540lbs, 8@650lbs, 8@650lbs
Standing calf - 20@120, 19@120, 20@120, 20@120
Seated calf - 25@90, 20@120, 20@120, 17@120
Deads - 8@135, 8@225, 8@225, 6@225
●Didn’t get shoulders in, for some reason gym became extremely crowded. Okay though, deads were good and got good lifts in.
Feb 28, 2022
Cable row - 10@80lbs, 8@180lbs, 8@185lbs, 7@185lbs
T-bar row - 8@90, 8@135, 8@145, 8@145
DB rows - 8@95, 8@100, 8@100, 8@100
Single arm preacher - 8@25, 6@30, 6@30, 6@30, 6@30
Concentration curl - 8@17.5, 5@25, 6@25
Cybex bicep machine - 8@40, 8@70, 7@75, 7@75
Hammer curl - 8@25, 8@30, 8@30, 8@30
Felt good, strong today. Good lifting…
Mar 1, 2022
Straight bar pushdown - 10@80lbs, 7@120lbs, 6@120lbs, 8@110lbs
Rope pulldown - 8@50, 7@70, 8@60, 7@60
Nautilus incline press - 8@90, 8@180, 8@200, 8@210
Nautilus overhead press - 8@99, 8@140, 7@140, 7@90
Standing calf raise - 20@140, 16@140, 20@140, 18@140
Single arm pulldown - 8@20, 8@25, 8@30, 8@30
Had to cut short workout due to Dr appt. Going to lower reps on calves and up weight for awhile, maybe shock the muscle fibers there and activate more growth?? Also, change from neutral stance to wide and back to maybe stimulate growth as well. We’ll see…
Mar 2, 2022
●AM Workout
Leg press - ●PR 8@450lbs, 8@540lbs, 8@650lbs, 8@650lbs
Standing calf raise - 20@130, 20@100, 20@100
Seated calf raise - 20@90, 20@120, 17@130, 15@130
Deads - 8@135, 8@225, 6@315, 4@315
Front raise - 8@25, 8@30, 8@30, 8@30
Lateral raise - 8@15, 8@20, 8@25, 8@25
Cybex shoulder machine - 10@70, 10@70, 10@70, 10@70
Trying to grow my little bitch ass calves…fuck
●PM Workout
Leg press - 8@360, 540@8, 630@8, 650@8, 650@8
Standing calf - 20@110, 15@110
Went with wife and daughter tonight, so kind of messed around with some legs stuff…
You did leg press 2x this day? I’d recommend doing one heavy and one light session if that’s something you intend to keep doing, or even if it’s just an anomaly.
Are you doing slow negatives or any forced stretches (holding at max extension for 30-90 seconds) at the end of your sets? This helps a bit but calves are notoriously difficult to grow.
Getting the whole family involved is amazing. It took some doing at first, but my wife ended up going with me, and now my daughter (5 year old) wants muscles too lol.
No, I haven’t held at the end 30+seconds, but I will now. I would hold for maybe 10 seconds. Definitely appreciate it! I usually don’t go heavy if I meet them at the gym after work. Have you ever had those days where you just felt good, strong and wanted to continue to crush it? Man that was me the other day. But your absolutely correct, if I were to keep doing that, I’m either going to burn out or injure myself, especially with the heavy weight. Definitely noted brother. It’s great to get the family in there as well, hoping they can stick with it as well. Before, I thought I ate okay, this time it’s a lifestyle change and I’m loving it. Lead by example, right? @Andrewgen_Receptors, I will say, since being on the Test-C, it’s a game changer. With putting in work AND refining my food choices its amazing. And so the journey continues…
Mar 3, 2022
Cable row - 8@80lbs, 8@185lbs, 8@185lbs, 8@185lbs
T-bar row - 10@90, 8@135, 8@150, 8@150
DB row - 8@100, 8@100, 8@100, 8@100
Single arm preacher - 8@25, 6@30, 6@30, 5@30
Hammer curls - 8@30, 8@30, 7@35, 8@35
Cybex bicep machine - 8@50, 6@75, 5@75, 5@75
Great workout today…
Mar 4, 2022
Bent bar pushdown - 10@70lbs, 8@110lbs, 8@120lbs, 7@125lbs
Rope pulldown - 8@50, 8@60, 6@70, 7@60
DB kickback - 8@30, 8@30, 8@35, 8@40
Cybex incline press - 8@90, 8@180, 5@250, 3@250
Nautilus overhead press - 10@90, 8@130, 8@140, 8@140
Flat bench - 8@135, 12@135, 10@135
Felt strong again today, took my TRT shot yesterday morning. So far, after a couple hours I feel good and strong…
@Andrewgen_Receptors and @throwawayfitness, hey guys, appreciate y’all looking at my log. Going back to January 1, 2022, what a difference already. I believe I told you guys the Urologist put me on Test-C, 200mg a week. Man, it’s changed my life. My strength, attitude, attention ect has been getting better every week. With that, so have my gains. I’m gettingnready to add just a little more Test-C a week for roughly 12 - 14 weeks and see how I do. I had read topics here and on the internet on if it is possible to make an improvement on physique and fat loss.on what I’m prescribed as of now, the 200mg weekly. So say yes, others no.
I now feel it also depends on uour genetics. I have been lifting on and off for years, but it’s gone crazy since I’m on this now. So what I’m planning is adding another 200mg or 250mg a week on the 3rd or 4th day on top of what I’m prescribed. 400mg - 450mg dosen’t seem at all crazy. Just a little more “help”, because my goal isn’t to go for the bodybuilder look. Just mass and a flatter gut. So far since January I’ve stayed 263lbs - 256lbs. Weighing has been both morning and night, no set schedule. So, what say y’all on just a little bump up on the Test - C? If I continue to grow through lifting, eating right and the Test, man I’ll be happy as a clam. Thoughts??
Dave
You’re making good progress as it is already, why sacrifice your health for progress you can make with your current protocol?
The best method is always the safest. If/when progress halts (for at least a month) then it makes sense to cycle, but you can achieve your goals without the added risk.