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
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.
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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
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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.
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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.
