New to TRT training log

Training Training Logs
1

Training log

Hey everyone,

I’m posting my workout routine after receiving some very helpful advice and insight from @s.gentz

Hoping to get some helpful tips on where to improve, what to add, and maybe what might be holding me back. I’ve lifted and worked out most of my life, as well as sports and a physical career, but I am in every way a novice at this. All weight listed is what my current lifts are. Each week I attempt to push them higher.

To address my kind of strange order of how I do things: the weight room I have access to is actually at work. That’s where I do my weight training and I only work 2 days/week. So I lift two days in a row, while I’m at work, and I do cardio/HIIT when I’m home.

35 M.

6’2” 224 lbs.

17% body fat.

Began TRT on 11/17/24

Day 1-4, Orange Theory classes:

Typically 3-3.5 miles of running followed by various HIIT style lifts. I do this for my cardio and it’s a really friendly atmosphere of motivated people working hard. Easy way to get in good cardio.

Day 5, weightlifting:

Warmup:

stretching, jump rope, pushups

Workout:

-Superset 1- (3 rounds)

Barbell bent over rows: 120 lbs x12

Barbell overhead press: 120 lbs x12

Steel mace swing to curl: 25 lbs x20

-Core Lift-

Barbell deadlifts

Set 1: 225 lbs x 10

Set 2: 305 lbs x 8

Set 3: 305 lbs x 5

Set 4: 405 lbs x 3

Set 5: 415 lbs x 1

Set 6: 415 lbs x 1

Set 7: 415 lbs x 1

Set 8: 305 lbs x 5

Set 9: 225 lbs to fail

-Superset 2- (3 rounds)

Barbell cleans: 185 lbs x 5

Incline bench: 155 lbs x 10

Cable flys: 70 lbs x 10

Steel mace swing to curl: 25 lbs x20

Cool down:

Stretching + sauna

Day 6, weightlifting:

Warmup:

stretching, jump rope, pushups

Workout:

-Superset 1- (3 rounds)

Dumbbell curls: 45 lbs x12

Dumbbell flys: 45 lbs x12

Steel mace swing to curl: 25 lbs x20

-Core Lift-

Back squats

Set 1: 225 lbs x 10

Set 2: 275 lbs x 8

Set 3: 275 lbs x 5

Set 4: 295 lbs x 5

Set 5: 305 lbs x 3

Set 6: 325 lbs x 1

Set 7: 325 lbs x 1

Set 8: 295 lbs x 5

Set 9: 275 lbs x 5

Set 10: 225 lbs to fail

-Superset 2- (3 rounds)

Tricep pull downs: 120 lbs x 15

Decline bench: 155 lbs x 10

-Superset 3- (3 rounds)

Lat pull downs: 135 lbs x 10

Cable rows: 135 lbs x 10

Steel mace swing to curl: 25 lbs x20

Cool down:

Stretching + sauna

Day 7, rest

3 Likes
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What are your goals?
Can you post a pic of your current physique?
Also interested in your diet.

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Fitness wise, my goals are to just be stronger and in better health overall. My career has a high physical demand as well, so I workout to be better prepared for that too. I’ve always struggled a bit with my weight and have a soft stomach. I’d love for that to be gone. I would be happy to lose about 10 lbs overall. Part of why I’m doing TRT. My endocrinologist thinks my “low end of normal T” could have something to do with why I struggle to lose belly fat.

Overall, I don’t aim to be a big bodybuilder, or strongman. I just want to be better.

Diet wise, I know I have room to improve. I don’t monitor it all that closely. My excuse is that I have young kids and am more focused on them than I am myself haha. I do try to avoid sugar and carbs and I lean more on protein and vegetables.

When home, I workout first thing in the morning at 5am and then have a protein shake afterwards. 50g protein, 5g creatine, 1/2 c blueberries, 1/2 c mango, and a little iced black coffee. I have no idea if that’s even a good shake to be consuming haha.

I keep chickens, bees, and meat rabbits, so eggs, honey, and rabbit meat are pretty consistent in my diet. I typically have a couple of hard boiled eggs and a cup of plain greek yogurt with honey around lunch. I honestly am not the best at eating throughout the day though. I’m typically busy with school drop offs, pickups, errands, housework, and working with my livestock. I get busy and will sometimes forget to eat.

Dinner varies. I like to cook, so we very rarely eat out. I’d say less than once a month. But I cook all sorts of things. Rabbit meat is included in a lot of it. Vegetables like broccoli, brussel sprouts, asparagus. Last night I made a homemade chicken noodle soup with a pear and Gorgonzola salad. Tonight I’m doing braised rabbit with carrots, broccoli, and roasted potatoes. I do steaks, ribs, brisket, I occasionally do a pasta dish. Anyway, you name it, I probably cook it.

We don’t do dessert and I don’t eat after 8pm. I also don’t drink alcohol. For no reason other than I hate how it makes me feel, and I have too much to do then next day haha.

When I’m at work, my diet is a lot less consistent. I’m a fireman, so I really eat whatever I’m served. The good news is that everyone there is pretty health minded. So meals are typically a protein and vegetables. Sometimes things get a bit crazy, but it’s rare.

One thing I’d like to do better is find some healthy snacks for throughout the day.

As for posting a picture of myself, I’m not too comfortable doing so. I don’t do social media, and this is the closest I’ve come to anything of the sort. The internet doesn’t have any pictures of me yet that I’m aware of, and I’d like to keep it that way haha

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I would say this. What your doing between training/heavy cardio is not ideal for building muscle but it is ideal for burning a ton of cals. That said if your doing that much cardio and still carry a bunch of bodyfat then there’s def something off with diet but low test also is gonna play it’s part.
It sounds like you have a busy life. What do you think about logging all of the food your eating and what your exercise is daily? This would involve weighing your foods and logging in myfitnesspal or the tracking app of your choice. Doing this will creat a clear picture of what going right and what needs improvement.

I get it with the social media thing. I only had facebook years ago and got rid of it. Completely useless. Prob haven’t been on it in 10-12 years or so if I had to guess. Completely useless IMO.

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I’ll give logging my food and exercise a shot. I’ve never been able to stay consistent with logging food before, but I’m willing to try.

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This is the key.

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