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Last

10-22-2024 , 08:58 PM

#2301

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

zone 3 cardio on Mon and then a full day off on Tues due to pressure of work. So I felt really fresh this morning...albeit 5 hours sleep the past two nights hasn't been ideal

DB Bench 10,8,8-32.5kg
DB Incline Bench 9,8,9-27.5kg
Isometric machine press 3x11-70kg pause reps
Incline Flyes 2x11-20kg
Seated Press 3x10-22.5
Lat Raise machine 3x10/10 39/25kg drop sets
also did 5x5 easy pull ups to ease shoulder impingement

Quote

10-23-2024 , 05:36 PM

#2302

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

took a sleeping pill last night after some terrible sleeps. got 8 hours but woke super groggy. sleep walked through the gym this am

wide grip pull downs 3x13-70kg
isometric seated close grip row 3x12-130kg
seated cable row 3x13-70
chins 3x8
barbell curl 3x8-35kg ss with
hammer curl 3x8-15kg
preacher curl 3x10-40kg

I really enjoyed doing wide grip as the first lift in my session - not sure why I've got away from it.

weight remains 2-2.5kg more than before I started the TRT 3 weeks ago.

Quote

10-25-2024 , 05:54 AM

#2303

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

3 hours sleep last night. Went to poker after work, basically to play an hour to get my parking for free and got talked into playing a satellite for a wsop event in town next month. Ended up binking a $2.5k ticket but the satty finished at 1.40am. Home 2.30 sleep 3, awake 6. Bah!

Leg extension singles 3x12-42.5
Deadlift 4x8-130kg
Power clean 4x3-75
RDL 3x10-75
Skillcrushers 3x14-40 ss with
Close grip press 3x20-40

Really dumb to do cleans after deadlift

Quote

10-25-2024 , 10:06 PM

#2304

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

Incline DB Bench 3x10-30kg
seated Machine Press 4x11-90kg Pause
Flye Machine 3x15
Barbell Press 4x8-40
Lat Raise machine 3x12
Shoulder Press Machine 3x12

Quote

10-27-2024 , 05:50 AM

#2305

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

I got unexpectedly hammered last night and then slept terribly. Up from 3.

I did go to the gym, but I really shouldn't have. Ended up doing a half session and even that was a struggle

3x10 pull ups
4x11 140kg seated isometric close grip row
3x11-45kg preacher curl

meh

also, I've really lost my nutritional discipline the last 3 weeks since I started trt. Too many carbs, too many snacks. Really need to get my **** together

Quote

10-28-2024 , 04:09 AM

#2306

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

I've been enjoying my leg days far more the past few weeks since I've gone back to two legged stuff and put some more weight on. That wasn't the plan today but training from 5.45-7 on a Monday night means it's a challenge to find machines/stations to use

500m row warm up
Hack Squat 3x10-120kg
Leg Press 3x8-230kg
Deadlift 3x8-140kg
Dipe 19,18,16

Quote

10-30-2024 , 07:09 AM

#2307

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

cardio day yesterday

DB Incline Bench 4x9-30kg
Isometric Bench machine 4x8-90
DB Flye 3x10-22.5
seated DB press 3x11-22.5
Lat raise machine 3x14

Quote

10-30-2024 , 05:36 PM

#2308

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

wide grip pull down 3x11-70kg
neutral grip medium width pull down 3x12-70
seated isometric close grip row 3x11-130kg
chins 3x8 ss with
back extensions 3x10-15kg
barbell curl 3x9-35kg ss with
hammer curl 3x8-15kg db

Quote

11-04-2024 , 05:03 AM

#2309

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

on Friday am I did 5x10 pull ups, 5x20 dips

on Fri pm, all day Sat and all day Sunday I did gummies, drank booze and ate super unhealthy food.

today, after selling my house at auction (which is totally ****ing nerve wracking, omg) I went to the gym. couldn't knuckle down so I treated myself to some power cleans

pull ups 3x10
neutral grip pull downs 3x13-70kg
Power Cleans
3x60
3x70
2x75
2x80
2x85
2x85

thought about going up another 2.5 or 5 but it would have been super ugly and managed to turn off the adreanlin

Quote

11-04-2024 , 07:03 PM

#2310

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

2.5 hours sleep last night was not ideal. It did mean I was up nice and early for the gym though

DB Bench 8,8,7,7-32.5kg
Isometric Machine Press 3x10-70kg pause reps
Machine Flye 3x14-52kg
Press complex - 1 Press, 4 Push Press, 2 Push Jerks, 1 Split Jerk 40,45,50,52.5,55
2x5 Push Press 55kg
3x12 cable lat raise

Quote

11-05-2024 , 06:56 PM

#2311

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

single leg alternating

leg extensions 4x10-47kg
leg curl 3x9-25kg
leg press 3x8-130kg
then
hip thrusts 3x14-170kg
skullcrushers 3x11-42.5 ss with
close grip press 3x20-42.5

Quote

11-06-2024 , 05:45 PM

#2312

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

isometric chest supported wide grip row 3x10-140kg
wide grip pull downs 3x10-36
close grip cable row 3x13-67
chins 8,7,8 ss with
back extensions 3x10-15kg
barbell curl 3x9-35kg ss with
hammer curl 3x10-14kg
preacher curl 3x10-42.5kg

Quote

11-07-2024 , 07:22 PM

#2313

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

Incline DB Bench 3x12-27.5kg
Isometric Bench machine 3x10-80kg
DB Flye 3x12-20kg
Seated DB Press 4x12-20kg

all fine

Quote

11-09-2024 , 07:38 AM

#2314

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

Knee has been giving me grief so I took the lower body easy today

All single leg alternating

Leg extension 4x11-45kg
Leg curl 4x12 20kg
Calf raise 3x14-75kg

Then
dips 23,20,19
Tricep push down 3x12-38kg ss with
Tricep extension 3x11-25kg

Quote

11-11-2024 , 04:14 AM

#2315

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

day off yesterday. today I couldn't get into the gym til 5.30pm and as ever, it was crammed full of teenagers at this time. had to compromise the workout and eventually quit early

neutral grip pull downs 3x15-70kg
seated chest supported isometric close grip row 4x12-130kg
pull ups 3x10 ss with
back extensions 3x12-15kg
hang power cleans 4x8-60kg

meh

Quote

11-11-2024 , 05:18 PM

#2316

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

DB Bench 4x12-30kg
DB Incline 3x11-25
Pec Machine 3x12-59kg
Seated DB Press 4x11-22.5kg
Lat Raise 3x12, last set did drop set

all good

Quote

11-12-2024 , 05:42 PM

#2317

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

got into the first working set of leg curls today and something weird happened in my hamstring on the leg with my bad knee. Not a tear and probably not a pull. Hopefully a cramp or if not a slight strain. Really need to get my knee looked at

did 4 sets of leg extensions before deciding not to train my legs any more. Did the rare all arm day

Preacher Curl 4x11-42.5kg
Barbell Curl 3x11-35kg ss with
seated Hammer Curl 3x9-14kg
Dips 3x20
Tricep Push downs 3x12-35kg ss with
Tricep Extensions 3x15-25kg

Quote

11-12-2024 , 05:44 PM

#2318

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

I think I've decided to stop trt. 6 weeks in and I'm 4kg heavier than when I started. Starting to feel bloated all the time and not enjoying it. My nutrition hasn't been brilliant but I think most of the weight is water and I'm not getting enough benefits to persist with it...particularly right now when I'm still not sleeping.

I'm tempted to stop now, but also thinking maybe I should do a 2 week period of eating at a defecit and being far more disciplined, just to see if I can drop some of that weight before I quite the trt.

Quote

11-14-2024 , 03:17 AM

#2319

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

neutral grip medium width pull downs 3x16-70
wide grip pull downs 3x11-67
deadlift 3x8-130
chest supported close grip isometric rows 3x11-130kg
pull ups - some

shorter session because I did my arms yesterday, so no biceps.
hamstring felt ok-ish in the deadlifts

Quote

11-15-2024 , 07:11 PM

#2320

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

single leg alternating leg extensions 4x11-47kg
hack squat 4x8-130kg
deadlift 3x5-140kg
tricep push down 3x12-35kg ss with
tricep extension 3x15-24kg
skullcrushers 3x11-40kg ss with
close grip press 3x22-40kg

hamstring feels ok after the cramp/pull earlier in the week. I wasn't game enough to do leg curls or any glute/ham focused stuff but the deadlifts felt fine so maybe it was just a cramp, even though I can still feel it

Quote

11-17-2024 , 06:20 AM

#2321

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

45 mins recovery. 15 mins stretching and 30 mins easy bike riding.

Quote

11-17-2024 , 05:10 PM

#2322

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

neutral grip pull downs 3x13-70
wide grip pull downs 3x13-67
isometric chest supported close grip row 3x13-130
barbell shrug 3x18-100kg ss with
back extension 3x11-15kg
barbell curl 3x12-35kg ss with
hammer curl 3x7-15kg

Quote

11-18-2024 , 05:25 PM

#2323

feel wrath

The Situation

Join Date: Nov 2010 Posts: 31,542

DB Bench 3x9-32.5kg
Isometric bench press 3x8-80kg pause
DB Incline 12,9,8-25kg
machine lat raise 3x15-37kg
seated DB Press 3x12-20kg
kettlebell raises 2x10-28kg KB