12/21/24
Weight 239.0
Bench Peaking
Close Grip BB Bench
45x20
95x10
135x10
185x5
225x3
275x1
315x1
335x1 PR
350x1 PR
365x1 PR
Had a really good close grip bench session today. Hit massive PR. My best before today was 315 for sets of 5. Never did a one rep max with close grip but today was nice. Blew right past that with 365. Hoping to increase again by another 10 lbs next week for the final week of the peaking process. Ok everyone have a nice weekend and get Strong AF!!!
RoidRage69 Recomp Log Sponsored by PSL
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RoidRage69
- Posts: 271
- Joined: Mon Sep 18, 2023 3:09 pm
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RoidRage69
- Posts: 271
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
12/23/24
Weight 239.9
Squats
45x10
135x5
225x3
315x2
405x1
455x1
Treadmill 35min
Probably could have done another set with 475 but decided to stop short. Playing it safe. I have been lifting so heavy on my bench and deadlift I can take it easier on squats. Will concentrate on squats with my next strength building phase which starts in about a week. Will do squats and deadlifts twice a week on the same days. Ok everyone have a nice holidays. Will be back tomorrow for a possible attempt at 365 on the incline bench. Its my 55th birthday so I have to at least try it.
Weight 239.9
Squats
45x10
135x5
225x3
315x2
405x1
455x1
Treadmill 35min
Probably could have done another set with 475 but decided to stop short. Playing it safe. I have been lifting so heavy on my bench and deadlift I can take it easier on squats. Will concentrate on squats with my next strength building phase which starts in about a week. Will do squats and deadlifts twice a week on the same days. Ok everyone have a nice holidays. Will be back tomorrow for a possible attempt at 365 on the incline bench. Its my 55th birthday so I have to at least try it.
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RoidRage69
- Posts: 271
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
12/24/24
Weight 240.1
Incline Bench Peak
45x20
95x10
135x10
185x5
225x3
275x1
315x1
345x1
355x1 PR
Had a good session today. Went up another 5 lbs on incline to 355 lbs for another PR. Happy about my progress over the last few months and entire last year. Looking forward to my next strength building cycle. Looking to build strength and recomp. Basically what ive been doing the last 18 months. If I can get down to 230 during my health phase I think I have a good shot at being able to make weight at 220 for a competition just by cutting carbs and water loading. Ive seen stories of Dan Greene losing 20 lbs in a week doing this. I would be happy to do half that. Now I just need to figure out how to insert an I.V. in order to rehydrate properly when it comes to that point. Ok everyone have a Merry Christmas and eat good!!!
Weight 240.1
Incline Bench Peak
45x20
95x10
135x10
185x5
225x3
275x1
315x1
345x1
355x1 PR
Had a good session today. Went up another 5 lbs on incline to 355 lbs for another PR. Happy about my progress over the last few months and entire last year. Looking forward to my next strength building cycle. Looking to build strength and recomp. Basically what ive been doing the last 18 months. If I can get down to 230 during my health phase I think I have a good shot at being able to make weight at 220 for a competition just by cutting carbs and water loading. Ive seen stories of Dan Greene losing 20 lbs in a week doing this. I would be happy to do half that. Now I just need to figure out how to insert an I.V. in order to rehydrate properly when it comes to that point. Ok everyone have a Merry Christmas and eat good!!!
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RoidRage69
- Posts: 271
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
12/26/24
Weight 239.4
Back/Bi's
Lat Pulldown Wide Grip
100x15
130x15
160x15
190x15
Lat Pulldowns Close Grip
190x10x2
Seated Cable Rows Close Grip
205x10x2
Standing Rear Delt/Lat dual cable pulldowns Cutler Style
40x15x2
Straight Arm Pulldown/Pullover
150x12
150x10
Face Pulls
120x12x2
HS Shrugs
270x15
360x12
Curl Machine Hammer Grip
80x15
130x10
130x8
Treadmill 23min
Well here we go back to the grind. Will be starting a new strength building phase. Decided to not do deadlift today as a week off from them will do the body good. We will be doing 5x5 @80% 1RM starting off. Will adjust accordingly as we go from week to week. Will stay at 5x5 for at least 8 weeks on the big 3 lifts. Tomorrow is my last shot of NPP and then its going to be just 150mg of Test per week on my health phase. I dont want to go any higher as I want to see how low I can go and still feel good. I think 250mg of TRT is too much IMO during health phase. I have no intention on gaining muscle in the next 6 months so no reason to go high on dosages. I am trying to gain strength with zero muscle weight gain. Need to make weight for the 100KG class. Most likely going to enter a local comp in mid May to qualify for nationals at end of summer. Ok everyone have a good last few days to the year and get strong af!!!
Weight 239.4
Back/Bi's
Lat Pulldown Wide Grip
100x15
130x15
160x15
190x15
Lat Pulldowns Close Grip
190x10x2
Seated Cable Rows Close Grip
205x10x2
Standing Rear Delt/Lat dual cable pulldowns Cutler Style
40x15x2
Straight Arm Pulldown/Pullover
150x12
150x10
Face Pulls
120x12x2
HS Shrugs
270x15
360x12
Curl Machine Hammer Grip
80x15
130x10
130x8
Treadmill 23min
Well here we go back to the grind. Will be starting a new strength building phase. Decided to not do deadlift today as a week off from them will do the body good. We will be doing 5x5 @80% 1RM starting off. Will adjust accordingly as we go from week to week. Will stay at 5x5 for at least 8 weeks on the big 3 lifts. Tomorrow is my last shot of NPP and then its going to be just 150mg of Test per week on my health phase. I dont want to go any higher as I want to see how low I can go and still feel good. I think 250mg of TRT is too much IMO during health phase. I have no intention on gaining muscle in the next 6 months so no reason to go high on dosages. I am trying to gain strength with zero muscle weight gain. Need to make weight for the 100KG class. Most likely going to enter a local comp in mid May to qualify for nationals at end of summer. Ok everyone have a good last few days to the year and get strong af!!!
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RoidRage69
- Posts: 271
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
12/27/24
Weight 241.1
Delts/Tri's
Close Grip BB Bench
45x20
95x15
135x10
185x5
225x3
275x1
295x5x5
Tricep Cable Pushdowns
110x12x2
Front Cable Raise
80x12x3
Seated Lateral Raise Machine
145x15x2
Ab Crunch Machine
120x15x2
Treadmill 32min
Had a really good close grip bench session today. The last set of 5 were all pause reps. Felt strong. Will most likely do the same weight next week and see how it goes. Will most likely bump up the weight when I can get sets of 7 on all 5 sets. Haven't decided yet.
Today was also the last shot of NPP. I havent had any orals in 5 days and masteron ended over a week ago. So starting Monday will only be doing 150mg Test Cyp once per week. I have no reason to go two shots per week as once per week I have felt fine at that level since I started on TRT 18 months ago. I am not trying to gain muscle so I dont care about how much weight I lose over the next few months. In fact I want to lose more weight and I expect to lose some muscle weight over the process. The muscle will get much stronger though. If Jessie Norris can hit huge numbers while weighing 198 lbs at my height so can I. Ok everyone have a good weekend and get strong af!!!
Weight 241.1
Delts/Tri's
Close Grip BB Bench
45x20
95x15
135x10
185x5
225x3
275x1
295x5x5
Tricep Cable Pushdowns
110x12x2
Front Cable Raise
80x12x3
Seated Lateral Raise Machine
145x15x2
Ab Crunch Machine
120x15x2
Treadmill 32min
Had a really good close grip bench session today. The last set of 5 were all pause reps. Felt strong. Will most likely do the same weight next week and see how it goes. Will most likely bump up the weight when I can get sets of 7 on all 5 sets. Haven't decided yet.
Today was also the last shot of NPP. I havent had any orals in 5 days and masteron ended over a week ago. So starting Monday will only be doing 150mg Test Cyp once per week. I have no reason to go two shots per week as once per week I have felt fine at that level since I started on TRT 18 months ago. I am not trying to gain muscle so I dont care about how much weight I lose over the next few months. In fact I want to lose more weight and I expect to lose some muscle weight over the process. The muscle will get much stronger though. If Jessie Norris can hit huge numbers while weighing 198 lbs at my height so can I. Ok everyone have a good weekend and get strong af!!!
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RoidRage69
- Posts: 271
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
12/30/24
Weight 239.9
Legs
Squat
45x20
135x10
185x5
225x5
275x3
315x2
365x5x5
Cybex Plate Loaded Squat Press
720x10x3
RDL Hoist
450x8x2
Glute Kickback Machine
150x10x2
Leg Ext.
173x10x2
Seated Leg Curls
214x10x2
Seated Calf
90x15
135x12x2
Adduction/Abduction SS
2 Sets
Was a good session today. Squats were super speedy and easy. Had at least 4-5 reps in the tank on all 5 sets. Speed and form is what Im working on and will adjust weights up 20 lbs every other week as long as they are speedy and easy. Will pound the legs on other exercises after the squats to just get the volume overload in. I will be sore tomorrow. Can already feel my hamstrings. Definitely broke down muscle tissue today. Thats a good thing as that will cause growth and strength for next session. Ok everyone have a good last two days of the year and get strong AF!!!
Weight 239.9
Legs
Squat
45x20
135x10
185x5
225x5
275x3
315x2
365x5x5
Cybex Plate Loaded Squat Press
720x10x3
RDL Hoist
450x8x2
Glute Kickback Machine
150x10x2
Leg Ext.
173x10x2
Seated Leg Curls
214x10x2
Seated Calf
90x15
135x12x2
Adduction/Abduction SS
2 Sets
Was a good session today. Squats were super speedy and easy. Had at least 4-5 reps in the tank on all 5 sets. Speed and form is what Im working on and will adjust weights up 20 lbs every other week as long as they are speedy and easy. Will pound the legs on other exercises after the squats to just get the volume overload in. I will be sore tomorrow. Can already feel my hamstrings. Definitely broke down muscle tissue today. Thats a good thing as that will cause growth and strength for next session. Ok everyone have a good last two days of the year and get strong AF!!!
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RoidRage69
- Posts: 271
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
12/31/24
Weight 240.5
Chest/Tri's
Incline Bench
45x20
95x10
135x10
185x5
225x3
275x5x5
Dips
BWx15x2
Chest Press Machine LF
205x10x3
Cable X-Over Flys
37x15x2
37x12
Tricep Pushdowns Rope
60x15
60x10
Ab Crunch Machine
120x15x2
Treadmill 20min
Felt really strong today on Incline Bench considering I decided to train without elbow sleeves for the first time in 5 months. I probably could have gotten out sets of 7-8 on all 5 sets but need to start low so I can increase over time. Volume will increase over the next month as well. Have to really tax the body bigtime so I have a lot to taper off of when I compete in May. I can sure feel the elbow without the sleeve after the 5th set of incline though. Will assess how it feels over the next week and make a decision to keep them off or back on again. Ok everyone have a Happy New Year and dont drink and drive!!!
Weight 240.5
Chest/Tri's
Incline Bench
45x20
95x10
135x10
185x5
225x3
275x5x5
Dips
BWx15x2
Chest Press Machine LF
205x10x3
Cable X-Over Flys
37x15x2
37x12
Tricep Pushdowns Rope
60x15
60x10
Ab Crunch Machine
120x15x2
Treadmill 20min
Felt really strong today on Incline Bench considering I decided to train without elbow sleeves for the first time in 5 months. I probably could have gotten out sets of 7-8 on all 5 sets but need to start low so I can increase over time. Volume will increase over the next month as well. Have to really tax the body bigtime so I have a lot to taper off of when I compete in May. I can sure feel the elbow without the sleeve after the 5th set of incline though. Will assess how it feels over the next week and make a decision to keep them off or back on again. Ok everyone have a Happy New Year and dont drink and drive!!!