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

[ChasetheCase]

No squatting today. Thought I’d just increase my leg extensions to save my adductor a bit.

Felt strong, workout was solid. Need to get some more core work in though.

Typing now eating my baked burrito and two cans of sparkling water.

Incline Bench Press (Dumbbell)
Set 1: 15 kg x 10 [Warm-up]
Set 2: 20 kg x 5 [Warm-up]
Set 3: 30 kg x 3 [Warm-up]
Set 4: 37.5 kg x 10
Set 5: 37.5 kg x 10
Set 6: 37.5 kg x 9
Set 7: 30 kg x 9

Lat Pulldown (Cable)
Set 1: 50 kg x 12
Set 2: 60 kg x 12
Set 3: 70 kg x 12
Set 4: 80 kg x 8

Leg Extension (Machine)
Set 1: 68 kg x 12
Set 2: 75 kg x 12
Set 3: 82 kg x 12
Set 4: 89 kg x 12
Set 5: 75 kg x 15
Set 6: 68 kg x 8
Set 7: 54 kg x 7

Triceps Dip
Set 1: 15 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 8

 

[hubbles]

No squatting today. Thought I’d just increase my leg extensions to save my adductor a bit.

Felt strong, workout was solid. Need to get some more core work in though.

Typing now eating my baked burrito and two cans of sparkling water.

Incline Bench Press (Dumbbell)
Set 1: 15 kg x 10 [Warm-up]
Set 2: 20 kg x 5 [Warm-up]
Set 3: 30 kg x 3 [Warm-up]
Set 4: 37.5 kg x 10
Set 5: 37.5 kg x 10
Set 6: 37.5 kg x 9
Set 7: 30 kg x 9

Lat Pulldown (Cable)
Set 1: 50 kg x 12
Set 2: 60 kg x 12
Set 3: 70 kg x 12
Set 4: 80 kg x 8

Leg Extension (Machine)
Set 1: 68 kg x 12
Set 2: 75 kg x 12
Set 3: 82 kg x 12
Set 4: 89 kg x 12
Set 5: 75 kg x 15
Set 6: 68 kg x 8
Set 7: 54 kg x 7

Triceps Dip
Set 1: 15 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 8

Good volume there brother

 

[ChasetheCase]

Good volume there brother

Thanks @hubbles. Just trying to add in drop sets when I have the time. Wish I could fit them in more consistently.

 

[ChasetheCase]

Almost a perfect month. Missed one session. But best consistency I’ve been for a while. Going to get tough over the Christmas break so glad to get a solid month in.

Still stuck on whether I should cut for my holiday or just maintain and hit my cycle once I’m back. Decisions, decisions, decisions.

And a typical naked burrito for lunch.

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 8
Set 6: 60 kg x 8

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: 125 kg x 8
Set 5: 125 kg x 8
Set 6: 125 kg x 8

Seated Row (Machine)
Set 1: 68 kg x 12
Set 2: 75 kg x 12
Set 3: 82 kg x 12
Set 4: 89 kg x 10

Rear Delt Reverse Fly (Machine)
Set 1: 47 lbs x 10
Set 2: 54 lbs x 10
Set 3: 61 lbs x 8

Lying Leg Curl (Machine)
Set 1: 60 kg x 12
Set 2: 67 kg x 12
Set 3: 74 kg x 8

Seated Incline Curl (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 15

Set 4: 12.5 kg x 10

 

[darkHORSE]

Imo, just maintain for the holiday. Enjoy it, don’t suffer through a cut, then come back fresh and hit the cycle hard. Way cleaner, way easier, way better results.

 

[Fletch Elliot]

Almost a perfect month. Missed one session. But best consistency I’ve been for a while. Going to get tough over the Christmas break so glad to get a solid month in.

View attachment 6486

Still stuck on whether I should cut for my holiday or just maintain and hit my cycle once I’m back. Decisions, decisions, decisions.

And a typical naked burrito for lunch.

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 8
Set 6: 60 kg x 8

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: 125 kg x 8
Set 5: 125 kg x 8
Set 6: 125 kg x 8

Seated Row (Machine)
Set 1: 68 kg x 12
Set 2: 75 kg x 12
Set 3: 82 kg x 12
Set 4: 89 kg x 10

Rear Delt Reverse Fly (Machine)
Set 1: 47 lbs x 10
Set 2: 54 lbs x 10
Set 3: 61 lbs x 8

Lying Leg Curl (Machine)
Set 1: 60 kg x 12
Set 2: 67 kg x 12
Set 3: 74 kg x 8

Seated Incline Curl (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 15

Set 4: 12.5 kg x 10

Nice work @ChasetheCase

 

[ChasetheCase]

Imo, just maintain for the holiday. Enjoy it, don’t suffer through a cut, then come back fresh and hit the cycle hard. Way cleaner, way easier, way better results.

Thanks. I should have mentioned it wouldn't be too extreme as the holiday is in Feb. Currently 12.5%.

 

[ChasetheCase]

Week 66. Can't believe it's bloody December already, well good news 100% gym rate this month.

Good session, took 35 minutes though to get through my bench sets, swapped out squats for seated machine press. Going to take it real slow so I don't ping my adductor again.

Lunch fail, two slices of toast and a protein shake.

Bench Press (Barbell)
40kg x 6 reps
60kg x 5 reps
80kg x 3 reps
100kg x 8 reps
100kg x 8 reps
100kg x 7 reps
100kg x 8 reps

Leg Press Horizontal (Machine)
115kg x 15 reps
125kg x 15 reps
135kg x 15 reps
145kg x 15 reps

Lat Pulldown (Cable)
50kg x 12 reps
60kg x 12 reps
70kg x 12 reps
80kg x 10 reps

Triceps Dip
15 reps
15 reps
15 reps
15 reps

Seated Incline Curl (Dumbbell)
15kg x 12 reps
15kg x 12 reps
15kg x 12 reps
15kg x 10 reps

 

[hubbles]

well good news 100% gym rate this month.

 

[Fletch Elliot]

Week 66. Can't believe it's bloody December already, well good news 100% gym rate this month.

Good session, took 35 minutes though to get through my bench sets, swapped out squats for seated machine press. Going to take it real slow so I don't ping my adductor again.

Lunch fail, two slices of toast and a protein shake.

Bench Press (Barbell)
40kg x 6 reps
60kg x 5 reps
80kg x 3 reps
100kg x 8 reps
100kg x 8 reps
100kg x 7 reps
100kg x 8 reps

Leg Press Horizontal (Machine)
115kg x 15 reps
125kg x 15 reps
135kg x 15 reps
145kg x 15 reps

Lat Pulldown (Cable)
50kg x 12 reps
60kg x 12 reps
70kg x 12 reps
80kg x 10 reps

Triceps Dip
15 reps
15 reps
15 reps
15 reps

Seated Incline Curl (Dumbbell)
15kg x 12 reps
15kg x 12 reps
15kg x 12 reps
15kg x 10 reps

Thats still roughly 25g of carbs and 20-30g of protein...coulda been worse

 

[ChasetheCase]

Injection day, skimmed nerve in leg and had that funny feeling, well not too funny. I swear I'm injecting in the right place, not sure why so often I seem to brush nerves.

Weight has stablised, 7 day average of exactly 87kg. 1kg increase, panic over.

AGW gym t-shirts arrived yesterday, haven't tried them on yet. Thanks @jay

 

[ChasetheCase]

Not enough time to train and not enough time to write.

Need to eat before deadlifts.

Deadlift (Barbell)
Set 1: 60 kg x 6 [Warm-up]
Set 2: 100 kg x 4 [Warm-up]
Set 3: 120 kg x 3 [Warm-up]
Set 4: 140 kg x 3
Set 5: 160 kg x 3
Set 6: 170 kg x 1

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 5 [Warm-up]
Set 2: 27.5 kg x 5 [Warm-up]
Set 3: 37.5 kg x 12
Set 4: 37.5 kg x 12
Set 5: 37.5 kg x 9
Set 6: 37.5 kg x 9

Lateral Raise (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12

 

[ChasetheCase]

A mini workout today. First time back at squats in almost two months so took it easy.

Fully carbed after pre workout spaghetti bolognaise but didn’t leave myself enough time to get the kids from school.


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

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 6 [Warm-up]
Set 2: 30 kg x 5 [Warm-up]
Set 3: 37.5 kg x 12
Set 4: 37.5 kg x 12
Set 5: 37.5 kg x 9

Verve - Lat Pull Down
Set 1: 40 kg x 10
Set 2: 80 kg x 15
Set 3: 100 kg x 15

My weight tower is wrongly stickered. It’s 2:1 so the lats are actually half the above. Verve are stupid and still supply the machine with the same labelling.

 

[ChasetheCase]

Good session but how the hell did that take me 1:40.

Blood test tomorrow, making sure I’m well hydrated after last time. Then again I don’t think this is the right way. I still feel going with your normal hydration levels is the best. Maybe I’ll just do that next time after these ones.

Second time will Aussie Scripts will see if the tests are the same. As last time I got quite a few extra tests which I’m not sure always just a lab error or standard.

To finish it off with the now beginning to be too frequent naked chicken burrito.

Overhead Press (Barbell)

Set 1: 20 kg x 10 [Warm-up]

Set 2: 30 kg x 5 [Warm-up]

Set 3: 50 kg x 3

Set 4: 60 kg x 9

Set 5: 60 kg x 8

Set 6: 60 kg x 7



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: 125 kg x 9

Set 5: 125 kg x 9

Set 6: 125 kg x 9



Seated Row (Machine)

Set 1: 68 kg x 12

Set 2: 75 kg x 12

Set 3: 82 kg x 12

Set 4: 89 kg x 12



Rear Delt Reverse Fly (Machine)

Set 1: 47 kg x 10

Set 2: 47 kg x 10

Set 3: 54 kg x 10

Set 4: 61 kg x 9



Lying Leg Curl (Machine)

Set 1: 67 kg x 12

Set 2: 74 kg x 10

Set 3: 74 kg x 7

Set 4: 60 kg x 8



Seated Incline Curl (Dumbbell)

Set 1: 15 kg x 12

Set 2: 12.5 kg x 12

Set 3: 12.5 kg x 12

 

[Skays]

I use to spend 1.5hrs to 2hrs easy at the gym. These days I'm trying to keep my training to 45mins to 1hr.

 

[ChasetheCase]

Issue is I only train 3 days a week, upping this to 4-5 would make everything so much easier. Just can't fit it all in with my and my kids activities. Or I train late at night at home, but then I'm limited due to equipment.

I don't think I can really cut down any volume.

@Skays what have you changed to be able to reduce time so much?

 

[ChasetheCase]

Had my bloods taken yesterday, last three months increased from 150-200mg of test from @ozsteroidsofficial
Used AussieScripts again, great service and wider panel vs Roidsafe I used to use.

Effects of increasing from 150 → 200 mg:

Significant changes

1. Free T increased from 887 → 1107
2. Oestradiol doubled from 130 → 272
3. HCT dropped from 0.54 → 0.51 (I'm comparing dehydrated vs hydrated)
4. Total protein, albumin, globulin slightly dropped (benign)

No change

• SHBG
• Sodium
• Prolactin
• AST/ALT remain stable
• LDL almost the same

Improved

• eGFR
• Non-HDL slight improvement
• ALT/AST slightly lower
• Triglycerides massively improved

Worsened slightly

• HDL went from 1.3 → 1.1
• LDL 2.8 - 3.0
• Globulin dropped (not clinically relevant)

Was expecting slighlty worse lipids, I ran out of Omegas a few weeks back, plus increase in test.

 

[ChasetheCase]

Had to rush through my workout today, Wednesday is always difficult as I have to rush home for school pickup. Doesn't help when there is two compound excerises, will need to do arms at home.

Felt a slight twinge in my good shoulder at 100 so stopped and lowered weight. I know from multiple experiences just to let it go and reduce weight, real high risk for me to think it'll be fine which it may likely be.

I'm still along way off from my squats, I was repping out 140kg with a 180kg PB so lots of work needed here, just trying to be real slow due to my adductor and BJJ. They really don't go together. Either need to stop BJJ and squatting for a month, or just slowly continue and hope of the best.


Bench Press (Barbell)
40kg x 6 reps
60kg x 5 reps
80kg x 3 reps
100kg x 6 reps
80kg x 18 reps
80kg x 16 reps


Squat (Barbell)
60kg x 6 reps
80kg x 5 reps
100kg x 12 reps
100kg x 12 reps
100kg x 12 reps

Lat Pulldown (Cable)
60kg x 12 reps
70kg x 12 reps
80kg x 9 reps

Triceps Dip
15 reps
15 reps
19 reps

 

[Skays]

Issue is I only train 3 days a week, upping this to 4-5 would make everything so much easier. Just can't fit it all in with my and my kids activities. Or I train late at night at home, but then I'm limited due to equipment.

I don't think I can really cut down any volume.

@Skays what have you changed to be able to reduce time so much?

I've just been more conscious of time, taking shorter breaks. And not as many exercises.

 

[ChasetheCase]

So annoyingly my shoulder has flared up again, so have stopped flat pressing and overhead. Good news though I hit 40kg dumbells for the first time.


Deadlift (Trap bar)
62.5kg x 8 reps
102.5kg x 8 reps
142.5kg x 8 reps
182.5kg x 6 reps

Incline Bench Press (Dumbbell)
20kg x 5 reps
30kg x 5 reps
40kg x 10 reps
40kg x 10 reps
40kg x 9 reps

Seated Cable Row - Bar Grip
42.5kg x 10 reps
60kg x 12 reps
80kg x 12 reps
90kg x 1039 reps

Lateral Raise (Dumbbell)
12.5kg x 12 reps
12.5kg x 12 reps
12.5kg x 11 reps

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