Approved Log My Training Log - Another old man trying to live life as a young man

ChasetheCase said:
I'm not sure whether I'm excited or annoyed. Trying to buy a new wetsuit this morning and after measuring and comparing multiple brands I've got the same issue. Looks like my V shape is starting to come, I'm either too small in the waist or too large in the chest đź’Ş

Starting to look like I'm a disco diva in some of my medium t shirts, slowly starting to phase out. Never really planned for the new wardrobe when I started training properly.
Click to expand...
Nice problem to have lol
 
ChasetheCase said:
Bit short on time this afternoon but managed to get 90% of my workout in. Slight improvement on the deadlifts but still having adductor issues so can’t push anymore for a while.

Forgot my lunch so sadly it was toast and a protein shake. Stupidly left it out in the kitchen when I left for work so probably not even edible now.

Need to work on widening my shoulders and chest. Shoulders are small but happy with chest thickness just not the width.

View attachment 6283

Deadlift (Barbell)
Set 1: 60 kg x 5 [Warm-up]
Set 2: 100 kg x 5 [Warm-up]
Set 3: 140 kg x 4
Set 4: 150 kg x 3
Set 5: 155 kg x 3
Set 6: 155 kg x 3

Incline Bench Press (Dumbbell)
Set 1: 15 kg x 5 [Warm-up]
Set 2: 20 kg x 5 [Warm-up]
Set 3: 25 kg x 5 [Warm-up]
Set 4: 32.5 kg x 12
Set 5: 32.5 kg x 12
Set 6: 35 kg x 10
Set 7: 35 kg x 9



Seated Cable Row - Bar Grip
Set 1: 42.5 kg x 10
Set 2: 60 kg x 12
Set 3: 80 kg x 12
Set 4: 80 kg x 12

Lateral Raise (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12
Click to expand...
Looking good my bro đź‘Š
 
ChasetheCase said:
Thanks slowly getting there. 177th workout today. Lots of ups and downs but happy with progress.

I want to be 90kg at 10% body fat. Long way to go as means another 5.5kg of muscle to gain and about 1.5kg of fat to lose.

Only being able to train three times a week is a hurdle. Guess I’m another 18 months away.
Click to expand...
Another 5kg of tissue on your frame would be a killer look. Would you ever do an extended bulk to get there or gradually gain and sit just above maintenance cals?
 
Fletch Elliot said:
Another 5kg of tissue on your frame would be a killer look. Would you ever do an extended bulk to get there or gradually gain and sit just above maintenance cals?
Click to expand...
I'd like to just do a longer cycle and extended bulk, but I just can't eat enough. I'm struggling with eating enough now at 86kg, Have been considering just buying carb powder or apple juice and adding that in. I'm just worried due to the amount of sugar what are in them. Had a look at Karbolyn what @Dunstone recommended, that looks great, but I just can't afford to add that in.

Once I'm back to my pre injury lifts I'll start my deca cycle, and increase my calories, but I think it's more likely to be a leaner bulk than I'd prefer. I really don't know how you guys manage to be able to eat so much (cleanly).
 
ChasetheCase said:
I'd like to just do a longer cycle and extended bulk, but I just can't eat enough. I'm struggling with eating enough now at 86kg, Have been considering just buying carb powder or apple juice and adding that in. I'm just worried due to the amount of sugar what are in them. Had a look at Karbolyn what @Dunstone recommended, that looks great, but I just can't afford to add that in.

Once I'm back to my pre injury lifts I'll start my deca cycle, and increase my calories, but I think it's more likely to be a leaner bulk than I'd prefer. I really don't know how you guys manage to be able to eat so much (cleanly).
Click to expand...
I like the idea a leaner bulk with a small calorie surplus. A few extra carbs around training helped kickstart my bulk. I must admit though, towards the end of it at 3800 cals and 50mg anadrol it wasn't always easy to get the food down!
 
Happy Friday all, real rush today so not full workout, max of 60 minutes to train and wash. Managed to smash this out in 43 minutes, leaving just enough time to wash and eat.

Didn't have time to setup for box squats, so 2/3rd range of motion on the leg press to alleviate issues with my adductor and fractured toe.

Slight increase on everything, looking forward to getting back under the bar for real squats.

Leg Press (Machine)
50kg x 20 reps
150kg x 6 reps
200kg x 20 reps
200kg x 20 reps
200kg x 20 reps

Incline Bench Press (Dumbbell)
15kg x 8 reps
20kg x 5 reps
25kg x 5 reps
35kg x 12 reps
35kg x 12 reps
35kg x 7 reps

Leg Extension (Machine)
68kg x 12 reps
75kg x 12 reps
84.5kg x 12 reps

Bicep Curl (Barbell)
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps
25kg x 8 reps
 
Happy Monday all, no rush today could get my entire workout done.

Almost gave myself an extra shot. Guess this new injection schedule is going to take a while to get used to.

Feeling good, increasing all around. Nice to feel my strength coming back quickly.

Overhead Press (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 30 kg x 5 [Warm-up]
Set 3: 45 kg x 3
Set 4: 60 kg x 8
Set 5: 60 kg x 7
Set 6: 60 kg x 6

Romanian Deadlift (Barbell)
Set 1: 60 kg x 6 [Warm-up]
Set 2: 80 kg x 5 [Warm-up]
Set 3: 100 kg x 3 [Warm-up]
Set 4: 120 kg x 8
Set 5: 120 kg x 8
Set 6: 120 kg x 8

Seated Row (Machine)
Set 1: 68 kg x 12
Set 2: 75 kg x 12
Set 3: 82 kg x 11

Rear Delt Reverse Fly (Machine)
Set 1: 47 lbs x 10
Set 2: 47 lbs x 10
Set 3: 54 lbs x 10

Lying Leg Curl (Machine)
Set 1: 60 kg x 12
Set 2: 67 kg x 12
Set 3: 74 kg x 7

Seated Incline Curl (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 14
Set 3: 12.5 kg x 14
 
Another injection day, quad, went in like butter for a change. But a uncomfortable feeling when you've hit your highest weight.

Weight has shot up, in 8 weeks have moved from a 7 day average of 84.97kg (01/09/2025) to 87.11kg (18/11/2025), +2.14kg.

I don't feel like I've put fat on, still feel I'm around 12%. Surely moving from 150 to 200mg a week of test wouldn't have caused that much sodium / water retention.

The other variable is I've stopped MMA twice a week due to a fractured toe four weeks ago, 2hrs less cardio a week (guessing 1,000–1,600 cal less burned) and same diet and possible glycogen increases from hard training again may be it.

Think it's time to book another DXA.

1763439480036.png
 
ChasetheCase said:
Another injection day, quad, went in like butter for a change. But a uncomfortable feeling when you've hit your highest weight.

Weight has shot up, in 8 weeks have moved from a 7 day average of 84.97kg (01/09/2025) to 87.11kg (18/11/2025), +2.14kg.

I don't feel like I've put fat on, still feel I'm around 12%. Surely moving from 150 to 200mg a week of test wouldn't have caused that much sodium / water retention.

The other variable is I've stopped MMA twice a week due to a fractured toe four weeks ago, 2hrs less cardio a week (guessing 1,000–1,600 cal less burned) and same diet and possible glycogen increases from hard training again may be it.

Think it's time to book another DXA.

View attachment 6321
Click to expand...
Yeah that’s not the test bumping you up 2kg. I believe that’s less cardio and more glycogen from getting back into proper training. You cut out MMA, that alone explains the jump. Strengths going up, still looking lean .. you’re fine bro.
 
ChasetheCase said:
Another injection day, quad, went in like butter for a change. But a uncomfortable feeling when you've hit your highest weight.

Weight has shot up, in 8 weeks have moved from a 7 day average of 84.97kg (01/09/2025) to 87.11kg (18/11/2025), +2.14kg.

I don't feel like I've put fat on, still feel I'm around 12%. Surely moving from 150 to 200mg a week of test wouldn't have caused that much sodium / water retention.

The other variable is I've stopped MMA twice a week due to a fractured toe four weeks ago, 2hrs less cardio a week (guessing 1,000–1,600 cal less burned) and same diet and possible glycogen increases from hard training again may be it.

Think it's time to book another DXA.

View attachment 6321
Click to expand...
Nice increase đź’Ş I like the layout of the graph you got going...might pinch that idea!
 
sillychilli said:
Yeah that’s not the test bumping you up 2kg. I believe that’s less cardio and more glycogen from getting back into proper training. You cut out MMA, that alone explains the jump. Strengths going up, still looking lean .. you’re fine bro.
Click to expand...
Yeah not great when a few variables change at once. Really hoping it’s not 2kg of fat!
 
Friday is finally here.

Has to skip squats and calves due to adductors and toe. Find it incredible how long an adductor strain can last. Funny thing is a few people have told me I wasted my time using the adductor machine. I don’t think most people know how much they are used. You especially know once you’ve pulled one.

I’m still a long way off on flat pressing. I have a feeling that I’ll never get back to my originally 1rm from my late 20s. Nothing to do with strength increase just that it doesn’t feel great on my shoulders anymore.

IMG_9589.jpeg



Bench Press (Barbell)
Set 1: 40 kg x 5 [Warm-up]
Set 2: 60 kg x 5 [Warm-up]
Set 3: 80 kg x 3 [Warm-up]
Set 4: 100 kg x 6
Set 5: 100 kg x 6
Set 6: 100 kg x 7

Lat Pulldown (Cable)
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 11

Triceps Dip
Set 1: 12 reps
Set 2: 15 reps
Set 3: 15 reps

Bicep Curl (Barbell)
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 12
Set 4: 25 kg x 9

Shrug (Dumbbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 18
 
Last edited:
Great start to Monday, slowly getting back with my deadlifts. Went to do a second set with 160 and couldn't even get it off the floor. Didn't sleep to well last night so guess that was against me.

Nice vietnamese and protein shake for lunch.

Deadlift (Barbell)
60kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 5 reps
160kg x 5 reps
120kg x 5 reps

Incline Bench Press (Dumbbell)
15kg x 5 reps
20kg x 5 reps
25kg x 5 reps
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps

Lateral Raise (Dumbbell)
12.5kg x 12 reps
12.5kg x 12 reps
12.5kg x 12 reps
12.5kg x 12 reps

Seated Incline Curl (Dumbbell)
12.5kg x 15 reps
12.5kg x 15 reps
12.5kg x 15 reps
12.5kg x 13 reps
 
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