That is going to be the program I run next. I’m wanting to wait for it until I cut some more fat off and then do a strength cycle at maintenance calories. I also want 2 solid months on TRT so I can let my body be fully adapted to the new hormone profile. I have heard nothing but good things about 5/3/1 though
1 Like
Friday
April 29, 2022
Back / Strength:
Deadlift:
2x5 @ 455
2x3 @ 475
3x2 @ 500
Pendley Row:
225x12x2
315x10
Seated Row:
4x12-15 @ 140,160,180
Sauna no cardio. Knees are sore
2 Likes
Smart. I’ll try to follow along! (Im admittedly bad at keeping up with logs)
1 Like
May 1, 2022
Sunday
Chest
FB Press:
4x5@ 305
1x315
1x335
1x350
DB Press:
80x18
90x16
95x15
100x12
Incline Press Machine:
3x12 @180, 205, 225
1x8 @ 270
Pec Dec:
4x15 @ 170,180, 220, 190
Close Grip:
135x18
195x15
225x11
Cables:
3x15-20
1 Like
May 2, 2022
Monday
Back
BOR:
5x5 @ 275
Pull-ups SS Lat Pulldown:
6,6,6,6
140x16
160x15
180x8
140x11
T-Bar Row:
135x18
160x18
180x 12x2
Lat Pulldown Machine:
4x12-15
Bicep Circuit
15 min incline walk
Bicep Veins visible during arm pump
1 Like
May 3, 2022
Tuesday
Shoulders
OVH Press:
5x5 @155
Arnold Press:
35x15
40x15
45x12
40x15
Lat Raises / Shrugs:
25x15x4
EMOM:
15 45lbs ovh press each hand
+
10 60lbs snatches each hand
Rear Delt Fly:
4x12
12 min incline cardio walk
1 Like
May 4, 2022
Wednesday
Legs
Squat:
5x5 @ 365
Bulgarian SS:
50x15
60x15
70x15
80x15
RDL:
135x18
225x15
275x12
315x12
Leg Extensions:
170x20
190x16
210x16
220x14
No Cardio
Found a urologist that is educated on exogenous hormones. Agrees with current protocol and bio markers came back great. BP 115/72 naturally
3 Likes
May 5, 2022
Thursday
Chest II
Incline Press:
5x5 @255
DP Press:
75x15
80x15
85x14
90x12
Incline Machine:
4x12-15
Pec Dec:
4x15
Dips:
15, 15, 14, 12
Close-Grip:
135x15
185x12
225x7
Cables:
4x15
Actual Tabata Sprints 5x 1min sprint 2min rest
Holy shit, anything besides sprints and maybe KB aint tabata. Absolute smoke fest. Speed is coming back first 300m lap was completed in 45 seconds which at 300lbs is fast asf if i may say so myself.
2 Likes
May 6, 2022
Friday
Back/ Strength
Deadlift:
2x5 @ 455
2x3 @ 500
Pendley Row:
225x 12
275x8x3
Pull-Up Pulldown SS:
6,6,6,5
140x16
160x14
180x10
140x10
Missed cardio today but was exhausted due to being fasted during workout and finals are terrible
2 Likes
May 8, 2022
Sunday
Chest
FB Press:
5x5 @ 305
DB Press:
80x20
90x16x2
100x10
Pec Dec:
4x12-15
Close-Grip:
135x20
185x16
205x7 failed the 8th
Cables:
3x15-20
Cardio:
10 rounds of 60/120. Total distance was 2.78 miles. I deserved the punishment though:
I went to Texas Roadhouse yesterday with the wife and just like @blshaw i had a salad except it came in a basket and was made of dough.
Side-note: anybody else feel like the uh West is collapsing in on itself? The government is completely corrupt, society seems totally apathetic, and the university’s are literal breeding grounds for anti-westerner ideologues. Too much little dark age videos lol?
3 Likes
There’s a whole other side of this forum dedicated to these subjects lol (politics and world issues). Feel free to chime in to the shitshow if you’re interested.
Glad to hear your urologist visit went well.
1 Like
May 9, 2022
Monday
Back
BOR:
135x20
185x20
225x18
5x5 @ 275
Pull-ups/ Pull-downs:
5,5,4,5
180x10
160x12
140x14
120x14
T-Bar Row:
90x20
135x18
160x16
180x12
Pulldown smith machine:
4x12
Bicep Circuit
Cardio:
Short trail run today finals taking too much time
1 Like
May 10, 2022
Tuesday
Shoulders
OVH Press:
155x5
Lat Raises:
25x15x2
30x12x2
Arnold Press:
35x15
40x15
45x15
50x12
EMOM x5:
45lbs KB Press x15
+
65lbs KB snatchx10 each hand
Rear Delt Fly:
4x12
Incline Walk 12minutes
1 Like
May 11, 2022
Wednesday
Chest II
Incline:
5x5 @ 255
DB Press:
70x22
80x18
85x16
90x14
Incline Machine:
4x12
Dips:
15,15,15,14
Close-Grip Bench:
135x20
185x16
225x8
^this needs some change
Cables:
3x15-20
Tabata Sprints 5x 250m
Donating blood tomorrow to offset hematocrit levels and decided to give lower body some rest and save some room for cardio
1 Like
May 15, 2022
Sunday
Chest
FB Press:
4x5 @ 305
1x5 @ 310
DB Press:
80x20
90x16
100x12
105x10
Incline Press:
4x12-20
Dips:
15,12,14,12
Pec Dec:
4x15-20
Cables:
4x15-20
Tabata Sprints 15minutes 60/120
May 16, 2022
Monday
Back:
BOR:
3x5@ 275
295@ 5
315@ 3
Pull-ups/ Pull-Downs:
5,6,4,4
180x10
160x12
140x16
120x14
T-Bar Row:
90x18
135x18
160x14
180x10
Smith Pulldown:
4x12
Bicep Circle
No cardio
Increased testosterone cypionate from 180mg to 220mg (split-dose) w/ 0.25mg of anastrozole weekly. Last blood work showed:
FT: 20.2pg/ml
TT: 530ng/dl
E2: 22.2 pg/ml
SHBG: 20.6 nmol/l
All other health markers show healthy ranges except
Ferritin (iron) still low but better. Supplementing iron
I believe I found my sweet spot of 180mg a week but I would like to see how I respond to the high normal range. It seems very odd though that my test levels are this low on such a high dose. Either way, I want to see what the body does with 800-1000ng/dl. If I respond well maybe “blast” and cruise into the future. Very tempted to plan a test/primo cut.
May 17, 2022
Tuesday
Shoulders
OVH:
155x5x5
Arnold Press:
35x15
40x15
45x12
50x10
Lat Raises SS Shrugs:
4x12@25
60x18
70x18
80x18
100x15
KB Press / Snatch EMOM:
5 rounds
Cardio:
Incline Walk 10min
May 18, 2022
Wednesday
Legs
Squat:
405x3
430x1
460x1
5x5@ 315
RDL:
135x20
225x16
275x16
315x12
375x10
Bulgarian SS:
50x15
60x15
80x14
100x14
120x12
Leg press:
400x8
580x6
620x8
900x1
Leg Extensions:
4x15-20
May 21, 2022
Saturday
Chest
FB Press:
5x5 @ 310
DB Incline:
75x20
80x14
85x16
90x14
Dips:
19, 16, 12, 14
Pec Dec:
4x15-20
Incline Machine:
4x12-15
Cables:
3x12 Hi/Lo
No cardio
Got a sinus infection that put me down for two days. Still feeling fatigued today but I didn’t want to miss any more days. I’ve been lazy with macros but progress still great
May 23, 2022
Monday
Back:
BOR:
4x12-15 @ 225, 245
Pull-ups/ Pull-downs:
8, 7, 5, 6
180x12
160x12
140x12
120x16
T-Bar Row:
90x18
135x16
160x14
180x12x2
Pulldown Machine:
4x12-15
Bicep Circuit
Cardio:
15min incline walk
1 Like