Solid point, just trying to be proactive to the BP with vitamins. Or do you mean the preworkout lol.
I was definitely including the pre-workout. I have never used it. Never seemed worth it. If nothing else, stick with one for a while and see how you react.
1 Like
March 30, 2022
Wednesday
Legs
Squat:
5x5 @ 355
āHack Squatā BB
4x12 @225, 185, 185, 185
BB RDL:
4x12 @ 185
Stabilized Bulgarian SplitSquats
4x15-20 @ 50
Leg Extensions
4x15-20 @ 170, 190, 190, 210
No breathing issues. Considerable Quad separation beginning to really show. Lacking real thickness
1 Like
March 31, 2022
Thursday
Chest II
Incline Bench:
5x5 @ 255
DB Press
4x12-15 @ 75, 75, 80, 80
Pec Fly Machine:
4x15-20 @ 15-20
FB Press
4x10-12 @ 225, 195, 195, 195
Workout cut short.
No other issues
1 Like
April 1, 2022
Back/ Legs Strength
DL
1x8 @ 405
1x6@ 455
1x4@ 475
3x2 @ 500
Power Snatch
1x6 @ 105
2x6 @ 125
2x4 @ 135
2x4 @ 165
Pendley Rows:
4x8 @ 275, 315, 315, 315
Seated Rows:
5x12-15 @ 120, 140, 160, 180, 200
Knees were killing me lol. Lost 4 lbs in the last 2 weeks and made some strength gains
2 Likes
April 3, 2022
Sunday
Chest
FB Press:
5x5 @ 295
DB Press:
3x12-14 @ 80, 90, 90
1x8 @ 100
Pec Fly Smith:
4x15 @ 220, 220, 230, 230
Incline Machine:
4x8-10 @ 180, 165, 165, 165
Dips SS Cables
Chest took a hard hit this week lol. Wife had a flat tire on Thursday and went to a different gym that closed at 6.
2 Likes
April 4, 2022
Back
BOR:
2x5 @ 265
3x5 @ 275
4x12-14 @ 225
Pull-Ups SS Lat Pull down:
3+6assisted 1x14 @120
2+7assisted 1x12 @ 140
2+6assisted 1x8 @ 160
2+7assisted 1x14 @ 120
T-Bar Row:
4x10-12 @ 135, 180x3
Lat Pulldown Machine:
4x10-12 @ 180, 210, 200, 200
Biceps:
Hammer Curl Pyramid
35-50lbs 20, 16, 12, 10
15 minutes incline walk 200 calorie burn (calculator)
Labs came back 6 weeks on TRT:
Free Test: 567ng/dl
SHBG: 22
E2: 56
E2 was high, probably will start taking .25mg anastrozal in the next two weeks
1 Like
April 5, 2022
Tuesday
Shoulders
OVH:
2x5 @ 135
3x5 @ 145
Arnold Press:
4x12 @ 30,35
Lat Raises SS Shrugs:
4x12-15 @ 20, 25
+
8x12-15 @ 60, 70, 80, 100
āBush Wackersā
4x10-12 @ 20
KB Clean:
4x8 @ 60
Incline Walk 15 minutes
1 Like
April 6, 2022
Wednesday
Legs
Squat:
5x5 @ 355
BB āHack Squatā
4x10-12 @ 225
RDL:
4x10-12 @ 185, 185, 225, 225
Bulgarian Split:
5x15 @ 50, 60, 70, 80, 80
Leg Extensions:
4x15 @ 175, 190, 205, 185
1 Like
love the work Fluffy
1 Like
April 7, 2020
Thursday
Chest II
Incline BB Press
1x5 @ 245
1x3 @ 275
1x1 @ 315 failed
4x5 @ 245
DB Press:
1x20 @ 70
1x16 @ 75
2x12 @ 80
Pec Dec:
4x15-20 @ 220, 230
FB Press:
1x30 @ 135
1x18 @ 185
1x12 @ 225
1x8 @ 255
Decline DB:
4x12-15 @ 60, 70, 75, 80
2 Likes
April 8, 2020
Friday
Back
Deadlift:
1x5 @ 455
1x5 @ 475
1x5 @ 495
2x3 @ 500
Seated Row:
4x12-20 @ 140, 160, 180
20 minutes full incline fast walk
Workout was short today. Left Knee felt unstable
3 Likes
@throwawayfitness @KonsuTheTraveller @T3hPwnisher
Hey if you guys got a moment. Iām thinking about changing by current routine as I have been running the same plan for about 20weeks. I have been doing the same thing because I keep seeing positive changes in strength and aesthetics. Should I start looking at changing up the routine? Everything Iāve read seems to indicate if Iām still seeing positive changes (no plateau) than I shouldnāt change. But in the name of optimization, I feel like Iām at the stage where I should start moving into real periodization. Thoughts?
1 Like
Optimization is a terrible dragon to chase. Good enough is good enough
3 Likes
No. Keep working whatever it is until it doesnāt work anymore. When you think itās not working if you look close youāll discover something you were doing changed, not the thing just quit working.
this is the last 1%. I want to get the basics right, day in and day out, for many, many years, before I concern myself with what I consider minutiae.
Iām the wrong guy to ask. When I got started with training I did stronglifts 5x5 for 6 months and when it got too hard moved onto 5/3/1 and did that for the next 6 years straight.
I believe whatever Iām doing is going to work as long as I donāt miss any training sessions, have proper nutrition, and get good sleep.
2 Likes
In for the follow.
I always take the approach of āif it aināt broke, donāt fix itā when it comes to training, personally.
If youāre still seeing results and youāre on track to hit your goals youāve laid out for the future, then I donāt see a need to change much.
2 Likes
April 10, 2022
Sunday
Chest
FBPress:
3x5 @ 295
2x5 @ 300
1x4 @ 315
DB Press:
80x25
90x20
100x14
110x 8
Pec Dec:
4x15 @ 220, 220, 215, 215
Dips:
15, 15, 11, 10
Close-Grip Bench:
20x135
16x185
4x 225
Cables:
3x20 Hi/Lo
12 minutes incline walk
2 Likes
April 11, 2022
Monday
Back
BOR:
135x20
185x16
225x10
265x5x2
275x5
Pull-ups SS Lat Pulldown:
5, 5, 5, 4
140x16
160x12
180x8
140x14
TBar Row:
4x12-16 @ 135, 160, 170, 180
Lat Machine:
4x12-15 @ 90, 180, 205, 225
Flys:
4x12-15 @ 30, 35, 35, 40
Bicep Circuit
2 Likes
April 12, 2022
Tuesday
Shoulders
OVH:
4x5 @ 155
1x3 @ 175
Arnold Press:
35x16
40x14
50x10
60x7
Lateral Raises SS Shrugs:
2x15 @ 25
2x15@ 20
60,70,80,100 x2
Bushwackers:
4x12 @ 20, 25
KB snatch:
3x8 @ 60lbs
Read Delt Fly Machine:
4x12 @ 150, 170
15 minutes incline walk
2 Likes