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.
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.
It makes perfect sense. Focus on the plan and goals, not the extra variable that I threw into the mix.
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.
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.
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
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
Stats Updated:
Male
31 years old
5’11"
197 lb
BFS: 15%
Lifts Updated:
Bench - 235 x 3
Deadlift - 310 x 3
Squat - 315 x 3
Overall update:
Well, I got super lazy posting on here but thankfully I did not carry that laziness into my workout and diet routine. Proud to say that at 31 years of age I am in the best shape of my life. The disipline in dieting has been one of the harder comments I have made in my life, but has been worth it as I have dropped 5% body fat. Now that I am relatively where I want to be body fat wise, time to dial in for the goal I have always wanted to know but never had the focus to get there: How big can I get? Sounds like a bit of a joke I know, but I have fallen in love with lifting again, and it is that lingering thought that just keeps itching at the back of my mind. Will update more soon.
Outstanding! Glad to see you back here, but use this as you like as long as you’re doing what you need to do in real life like you have been
Thanks a bunch! It has been an extremely trying process, especially with the dieting. Got frustrated with my love handles 6 months ago and cut myself down to 1200 cal a week for 2 weeks. I then felt like dog shit so I “upped” to 1500 cal for 2 weeks and felt like dog shit again. Continued this process until I finally had to come to the realization that I had no clue what I was doing other than being frustrated every time I looked in the mirror. So, I channeled that frustration into researching and found out that I did in fact have no idea what I was doing lol. Long story short, I bought a food scale and started doing my best to macro count my days. 3 months, some more research, and a lot of trial and error later I have a decent grasp on my diet doing around 2400 cal a week on a 40% carb/35% protein/25% fat set up. Granted I have a tendency to fall a little short on the carbs most days, this works out as I still have a little bit more fat that I wish to lose.
Today Lower body focus
1 mile warm up run @ 7.5 minutes
Deadlift (sumo) *first time try
215 x 10
225 x 8
235 x 6
215 to failure… aka until I felt my form began to break.
Single leg extensions
45 x 10
50 x 8
55 x 6
40 to failure
Single leg hamstring curls
30 x 10
35 x 8
40 x 6
30 to failure
Flex work out - Ab roller cause that burn is magical
3 sets to failure
Upper body focus day 2
Incline Dumbbell press:
45 x 10
50 x 8
55 x 6
40 x failure
Bent over row barbell:
110 x 10
120 x 8
125 x 6
100 x failure
Single arm preacher curls
30 x 10
35 x 8
40 x 6
30 x failure
Single arm upright row
20 x 10
25 x 8
30 x 6
20 x failure
Tricep push down with resistance bands
Twice to failure
Arnold Press
25 x 10
30 x 8
35 x 6
20 x failure
Rests:
Roughly 3-4 minutes between sets (1 song)
Roughly 7-8 minutes between workouts (2 songs)
6/3/2021
I shorted today as I got busy at work and skipped my lunch. I suck I know. Also, this does not include my creatine pills, multi vitamin, and fish oil.