Training log

[MP33]

Starting TRT this week, will update stats, lifting, weight, approx. bf%, maybe pics too every 2-3 weeks. Can include diet if people are interested

At start, 183, approx. 9.5% BF

 

[Fro Joe]

How old are you?

 

[MP33]

how old are you?

38...............

 

[MP33]

Today, Chest, what else would you do on Monday

In order

Flat bench:
135x12
225x8
255x4
285x2
225x6

Incline bench:
135x12
185x8
215x4
235x2
195x6

Dumbbell bench:
90x8
100x6

Incline Dumbbell bench:
80x6
80x6

Rest about 1 minute to 1 minute 15 seconds in between sets

 

[grubd]

Dumbbells and barbells would you usually do both or is the treatment really helping you to do a bigger load?

 

[MP33]

Dumbbells and barbells would you usually do both or is the treatment really helping you to do a bigger load?

I always do both. This week will be a baseline on numbers, probably won't see any improvements for 2-3 weeks. Not trying to increase the amount of weight I lift, i.e. from 285 up to 315, but wouldn't mind the last set number of reps to increase.

 

[MP33]

Back today

Pullups:
5 sets of 6, various grips
1 set with 25x6, standard grip

one arm barbell rows(kinda like T-Bar rows):
50x8
75x8
100x8

Vbar barbell rows(kinda like t-bar rows):
50x8
75x8
100x8

Rope barbell rows(kinda like T-bar rows):
100x8
100x8
100x8

Standard barbell rows:
135x10
185x8
225x8
245x6

Underhand grip barbell rows:
135x10
155x10
175x8
210x6

Rest 45 seconds to 1 minute between sets

 

[MP33]

Legs today, all squats are seated squats on a flat bench, pretty close to 90*, if not 90*

Squats

Narrow stance, feet about 10" apart:
135x12

Wide/normal stance:
135x12

Narrow:
225x8

Wide:
225x8

Narrow:
275x4

Wide:
275x4

Narrow:
315x3

Wide:
315x3

Stiff legged deadlifts:

4 sets of 135x8

Calf raises, standing on a box

varied between 1 leg and 2 leg, with 60 lbs. of chains around neck, slow reps, full range of motion

4 sets of iso between 10-15 reps
4 sets of both legs of 12-15 reps

 

[MP33]

Arms today

warmed up triceps with band pushdowns

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:
85x10
105x8
115x8
125x6

Skull crusher:
85x10
105x10
125x8
145x6

hammer curls with bar:

55x10
75x8
95x8

dips:

body weight x 10
+25x10
+50x8

inside curls, seated:

40x8 each arm for 3 sets

bench dips, with feet on another bench:

body weight x 35

 

[MP33]

Chest

In order

Flat bench:
135x12
225x8
255x4
295x3
235x6

Incline bench:
135x12
185x8
205x4
245x3
195x6

Dumbbell bench:
70x12
70x9

Incline Dumbbell bench:
50x10
50x10

Rest about 1 minute to 1 minute 15 seconds in between sets

 

[MP33]

Back

Pullups:
5 sets of 6, various grips
1 set with 25x8, standard grip

Standard barbell rows:
135x10
185x10
225x8
275x6

Dumbbell rows:

60x8-- each side
70x8
80x8
90x8

Underhand grip barbell rows:
135x10
155x10
175x8
195x8
225x6

Band pulls to work between shoulder blades area, unsure of weight, 2 sets x 20 reps

Inverted pullups:

bodyweight x10 for 2 sets

Rest 45 seconds to 1 minute between sets

 

[MP33]

Legs yesterday, 10/23, all squats are seated squats on a flat bench, pretty close to 90*, if not 90*

Squats

Narrow stance, feet about 10" apart:
135x12

Wide/normal stance:
135x12

Narrow:
225x8

Wide:
225x8

Narrow:
275x4

Wide:
275x4

Narrow:
315x3

Wide:
315x3

Stiff legged deadlifts:

4 sets of 135x8

Calf raises, donkey raises, standing on a box, slow reps, full range of motion, reps until good burn

bodyweight plus 75
BW + 100
BW + 125
BW + 150

 

[MP33]

Arms today

warmed up triceps with band pushdowns, single arm, 3 sets x 8

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:
75x10
85x10
105x8
125x6

Skull crusher:
85x10
105x10
125x8
140x6

hammer curls with bar and 40lbs of chains:

chains onlyx10
chains + 20x8
chains + 40x6

dips:

body weight x 10
+40x10
+40x8

inside curls, seated:

40x8 each arm for 3 sets

bench dips, with feet on another bench:

body weight x 30

 

[MP33]

Shoulders

lateral raises, dumbbells:

25x8
30x8
35x8
40x6
45x4

Rear delts, dumbbells:

25x8
30x8
35x8
40x6
45x4

military press, dumbbells:

50x10
60x8
70x6
60x7

front raises, barbell:

barbell only x 10
55x8
60x8
65x8

barbell shrugs, front:

135x12
185x10
225x10
275x8
315x7

Iron cross, seated:

15x10
15x10
15x10

 

[MP33]

Chest yesterday, 10/27

In order

Flat bench:
135x12
225x8
265x4
295x2
235x7

Incline bench:
135x12
185x8
215x4
245x2
200x7

Dumbbell bench:
90x8
100x7

Incline Dumbbell bench:
75x8
85x8

Rest about 1 minute to 1 minute 15 seconds in between sets

 

[MP33]

Back

Pullups:
5 sets of 6, various grips
1 set with 50x7, standard grip

Standard barbell rows:
135x10
185x10
225x8
275x5

Dumbbell rows:

80x8-- each side
90x8
100x6
120x3

Underhand grip barbell rows:
135x10
155x10
185x8
205x8


Band pulls to work between shoulder blades area, unsure of weight, 3 sets x 12 reps

Inverted pullups:

bodyweight x10 for 3 sets

Rest 45 seconds to 1 minute between sets

 

[MP33]

Legs

Squats

Narrow stance, feet about 10" apart:
135x12

Wide/normal stance:
135x12

Narrow:
225x8

Narrow:
275x6

Wide:
275x6

Wide:
315x3

Wide:
365x2

Wide:
315x3

Stiff legged deadlifts:

3 sets of 135x8
185x8

Deadlifts:
5 sets of 135x5

Calf:
isolated raises, standing on a box, slow reps, full range of motion, 10 reps each leg
prowler push, using calves only, 180 on sled for 30 yards
isolated raises, standing on a box, slow reps, full range of motion, 10 reps each leg

 

[MP33]

Arms today

warmed up triceps with band pushdowns, single arm, 3 sets x 8

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:
85x10
105x8
125x8

Skull crusher:
95x10
125x10
145x8

hammer curls with bar and 40lbs of chains:

chains onlyx10
chains + 20x10
chains + 40x6

dips:

body weight x 10
+25x10
+50x10

inside curls, seated:

40x8 each arm for 3 sets

bench dips, with feet on another bench:

body weight x 30

 

[MP33]

Shoulders

lateral raises, dumbbells:

25x8
30x8
35x6
40x6
45x4

Rear delts, dumbbells:

25x8
30x8
35x6
40x6
45x4

military press, dumbbells:

50x10
60x8
70x6
80x4
90x1

front raises, barbell:

barbell only x 10
55x8
65x8

barbell shrugs, front:

135x12
225x10
275x10
315x8

Iron cross, standing:

20x8
15x10

Farmers walk, supersets with iron cross:
50x30 yards
50x60 yards

 

[MP33]

Chest yesterday

In order

Flat bench:
135x12
225x8
265x4
295x3
235x7

Incline bench:
135x12
185x8
215x4
245x2
200x7

Dumbbell bench:
100x8
120x7

Incline Dumbbell bench:
75x8
85x8

Rest about 1 minute to 1 minute 15 seconds in between sets

 

[MP33]

Back

Pullups:
5 sets of 6, various grips
1 set with 50x7, standard grip

Standard barbell rows:
135x10
185x10
225x8
275x8

Dumbbell rows:

85x8-- each side
100x8
110x6

Underhand grip barbell rows:
135x10
165x10
195x8
225x8

 

[MP33]

Legs

Squats

Narrow stance, feet about 10" apart:
135x6

Wide/normal stance:
135x6

Narrow:
225x5

Wide:
225x5

Wide:
315x6

Wide:
365x4

Wide:
405x1

Stiff legged deadlifts:

135x12
185x10

Deadlifts:
135x10
185x8
225x6

 

[MP33]

Arms today

warmed up triceps with band pushdowns, single arm, 3 sets x 8

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:
85x10
105x8
130x7

Skull crusher:
95x10
125x10
145x8

hammer curls with bar and 40lbs of chains:

chains + 20x10
chains + 40x8
chains + 60x5

dips:

body weight x 10
+25x10
+50x10
+75x10

inside curls, seated:

45x8 each arm for 2 sets
50x8

bench dips, with feet on another bench:

body weight x 30

 

[MP33]

Shoulders

lateral raises, dumbbells:

25x8
30x8
35x8
40x6
45x6

Rear delts, dumbbells:

25x8
30x8
35x8
40x6
45x6

military press, dumbbells:

45x5
55x8
65x8
75x6
85x4

barbell shrugs, front:

135x12
135x12--with bands, add about 80-90lbs at top of movement total
225x10--with bands, add about 80-90lbs at top of movement total
275x8--with bands, add about 80-90lbs at top of movement total

 

[MP33]

light week this week

Chest:

Barbell bench:
145x100 reps, took 4 sets

Incline barbell bench:
105x100 reps, took 4 sets

Dumbbell bench:
60 to failure

Incline dumbbell:
50 to failure

 

[MP33]

Back

Pullups:
5 sets of 6, various grips
1 set ox 10, standard grip

Standard barbell rows:
145x100 reps, took 4 sets


Underhand grip barbell rows:
110x100 reps, took 4 sets

Inverted pullups:

bodyweight x 8 for 3 sets

 

[MP33]

Legs

Squats

Narrow stance, feet about 10" apart:
145x50

Wide/normal stance:
145x50

Stiff legged deadlifts:

95x15, 3 sets

Calves:

Donkey raises, +50, 50 reps

 

[MP33]

Arms

warmed up triceps with band pushdowns, single arm, 3 sets x 10

Barbell bicep curls:

warmed up with bar, 10 reps

65 x 50 reps, took 3 sets

Skull crusher:
85 x 100 reps, took 4 sets

hammer curls with bar and 40lbs of chains:

chains only, 50 reps, took 4 sets


dips:

body weight x 35

 

[MP33]

Shoulders

lateral raises, dumbbells:

25x60 reps, took 4 sets

Rear delts, dumbbells:

25x60 reps, took 4 sets

front raises, dumbbell:

25 each arm, 60 reps, took 4 sets

barbell shrugs, front:

135x20, 4 sets

Farmers walk:
50x30 yards
50x60 yards

 

[MP33]

Chest

Flat bench:
135x12
225x8
265x5
295x2
245x6

Incline bench:
135x12
185x8
215x4
245x2
205x6

Dumbbell bench:
100x8
120x7

Incline Dumbbell bench:
75x8
85x8