T Nation

Charlie Mike - Veteran's Journey

I refer a cycle of test e I started out of weakness (mentally) 2 months in the intro I did above. But in truth, I say it is a worry but it is because of a poor choice on my end. So, I will have to focus on what I can aka getting this BFP down and worry about building back up after that.

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Gotcha. My guess would be that fat loss isn’t going to determine whether or not you lose muscle - that will be your hormonal balance. Sounds like you don’t intend to keep going with the Test E, so it’s irrelevant if that makes sense.

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It makes perfect sense. Focus on the plan and goals, not the extra variable that I threw into the mix.

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Monday Workout - Upper Body Focus - Higher Weight Lower Reps

Today’s Focus: Good Form.

Bench Press - 2-3 minute rest between sets
135x5 warm up
155x5
175x5
200x3

Note: Focused on lower back arch and keeping my shoulder blades squeezed together. Felt a lot better on my shoulders.

5 minute rest

Curls (standing, barbell)
6x65
5x70
4x75

5 minute rest

Reverse Flys - Dumbbell
6x17.5
6x20
5x22.5

5 minute rest

Tricep kickbacks
5x17.5 each side
5x20 each side
5x22.5 each side

5 minute rest

Crossover (each side individually, resistance bands, 3 pump on last rep for extra burn)
6x25
6x25
6x25

5 minute rest

Shoulder Shrugs
8x40 (each hand)
7x45 (each hand)
6x50 (each hand)

5 minute rest

Hammer Curls
5x22.5
5x25
6x30

5 minute rest

Bent over rows (barbell)
5x135
5x145
5x155

Overall I felt pretty good today. I think I finally have a good balance and workout lined up. I do not feel like I am chasing reps or struggling hard on final reps. Try to keep it going into leg day and focus on form again.

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Meals for today
Breakfast - overnight oats (almond milk and 1 scoop of protein)
Snack - greek yogurt
Lunch - chicken and rice
Snack - none
Pre workout into workout
BCAA after workout
Protein Shake with Creatine
Dinner - Burger paddy and veggies

Meals from yesterday
Breakfast - overnight oats (almond milk and 1 scoop of protein)
Snack - greek yogurt
Lunch - leftover steak and veggies
Snack - none
Pre workout into workout
BCAA after workout
Protein Shake with Creatine
Dinner - skip (stomach was a little upset)

Updated weight in: Step on the scale yesterday and am down to 196 lb. Need to calculate my bfp today, but I am sure I am moving in the right direction.

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Meals for today
Breakfast - overnight oats (almond milk and 1 scoop of protein)
Snack - greek yogurt
Lunch - beef stir fry
Snack - none
Pre workout into workout
BCAA after workout
Protein Shake with Creatine
Dinner - burger paddy and veggies

Yesterday’s Focus: Good Form.

Bench Press - 2-3 minute rest between sets
135x5 warm up
155x8
175x8
185x5

Note: Focused on lower back arch and keeping my shoulder blades squeezed together. Felt a lot better on my shoulders.

5 minute rest

Curls (standing, barbell)
6x65
5x70
4x75

5 minute rest

Reverse Flys - Dumbbell
6x17.5
6x20
5x22.5

5 minute rest

Tricep kickbacks
8x17.5 each side
6x20 each side
6x22.5 each side

5 minute rest

Crossover (each side individually, resistance bands, 3 pump on last rep for extra burn)
10x20
10x25
10x20

5 minute rest

Bent over rows (barbell)
10x105
10x110
8x115

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Breakfast - overnight oats (almond milk and 1 scoop of protein)
Snack - greek yogurt
Lunch - ravioli (Spinach)
Snack - none
Pre workout into workout
BCAA after workout
Protein Shake with Creatine
Dinner - burger paddy and veggies

Friday - Lower Body Focus - Low Weight - High Reps - Torm focus.

Warm up with some stretches for about 15 minutes

Squat - Barbell
155x5 warm up
175x8
200x8
215x6

5 minute rest

Walking Lunges - Dumbbells
16 (8 each side) with 45s
16 (8 each side) with 50s
16 (8 each side) with 55s

5 minute rest.

Calf Raises - Dumbbells
45 (each hand) x 10
50 (each hand) x 10
55 (each hand) x 15

5 minute rest.

Prone leg curls - One last rep did 3 pumps for extra burn
55x8
65x8
75x8

5 minute rest.

Leg extensions - One last rep did 3 pumps for extra burn
55x8
65x8
75x8

5 minute rest

Goblet Squat

55x15
55x15
55x15

Monday Workout - Upper Body Focus - Higher Weight Lower Reps

Today’s Focus: Good Form.

Bench Press - 2-3 minute rest between sets
135x5 warm up
155x5
175x5
200x3

Note: Focused on lower back arch and keeping my shoulder blades squeezed together. Felt a lot better on my shoulders.

5 minute rest

Curls (standing, barbell)
6x65
5x70
4x75

5 minute rest

Reverse Flys - Dumbbell
6x17.5
6x20
5x22.5

5 minute rest

Tricep kickbacks
5x17.5 each side
5x20 each side
5x22.5 each side

5 minute rest

Crossover (each side individually, resistance bands, 3 pump on last rep for extra burn)
6x25
6x25
6x25

5 minute rest

Shoulder Shrugs
8x40 (each hand)
7x45 (each hand)
6x50 (each hand)

5 minute rest

Hammer Curls
5x22.5
5x25
6x30

5 minute rest

Bent over rows (barbell)
5x135
5x145
5x155