12/29/23

Weight 256.6

Chest/Tris

Hammer Decline Press
360x8x3
Reverse Grip Press Freemotion Machine
190x15x2
190x12
Cable X-over Flys
37x15
37x12
Dip Machine
279x15
279x12
Tricep Cable Pushdwon Double D Bar
80x8
90x7
90x5 Dropset 60x6 40x9
Ab Machine / Plank Superset
160x15 1min plank X2
Cardio
StairMaster 15min
Treadmill 8min

12/31/23

Weight 256.8

Fasted Morning Cardio
StairMaster 25min
Treadmill 40min

01/01/24

Weight 254.7

Legs

Cybex Squat Press Warmup
360x10
450x10
540x8
SLDL Hoist Roc-it Slow 8 count
180x10
270x10x2
Leg Ext
195x10x2
Lying Hamstring Curls 8 count
100x10
100x8
Standing Calf 8 count
195x10x2

Pretty much a deload day. Got less than 30min sleep last night.

Try flexing after the 8 second reps

You mean after the set is finished?

01/02/24

Weight 253.9

Back/Traps

High Row Hammer
340x8x2
Pulldown 1-Arm Hammer
125x10x2
Reverse Grip Chest Supported Rows
250x10x2
Standing Shrugs Hammer
270x12
360x10
Face Pulls
100x15x2
Ab Machine
165x15x2
Treadmill 23min

Good work on the hammer machines

01/03/24

Weight 254.4

Fasted Morning Cardio
StairMaster 20min
Treadmill 25min

Calories for the day 1500
225 grams Protein
75 grams Carbs

01/11/24

Weight 254.3

Legs

Cybex Squat Press Narrow Stance
900x8x2
Hack Squat Narrow Stance
450x6
450x5
Leg Ext
228x12
228x10
Seated Hamstring Curls
230x10
230x11
Seated Calves
90x15
135x10

Not bad considering got less than 4 hours sleep. Also been out of the gym for 9 days. Taking it easy. Cycle starts in 10 days with increased Semaglutide to a therapeutic dose finally. With that in play I have to increase the androgen load. Looking forward to seeing how the strength goes up on 800mg of injectables per week vs 150mg TRT. I am expecting strength gains through the roof. Also using my back massager daily. Its amazing. Using the massage gun as well. Best thing Ive done in years was to get those two items. Its a game changer. Shoulder is doing extremely well since using them both. Just to give you folks an idea of my amount of sets done today. Did 4 sets of warmup on the first exercicse and the rest in my log is every set. No wasting time or sets. Legs are fried.

01/12/24

Weight 251.8

Chest/Tris

Hammer Decline Press
360x10
360x12
Reverse Grip Freemotion Chest Press
190x18
190x12
Cable X-Over Flys
40x12x2
Dip Machine
279(Stack)x17
279x12
Tricep Pushdown Double D
80x12x2
80x10
Rear Delt Machine
145x18
145x16
Ab Machine
150x18x2
Treadmill 15min