Approved Log My Training Log - My Resolution

[Sus]

I'm 32, 186cm and 102kg. When I train, I'm quite dedicated, 4-5 times a week, eat clean, minimal drinking. Unfortunately I'm prone to falling off the wagon - travel for work or a long weekend can break my routine and it's a battle to get it back.

I'm posting to keep myself honest. I'm not breaking the routine this year. I want 1000lbs across my 3 main lifts by the end of the year, (3 sets of 10 reps on each). Currently lifting 630lbs (85kg bench, 100kg dead and 100kg squat).

Obviously natty with those stats above and will do a first cycle ramping up to 375mg test in the first half of this year.

I welcome any training, dieting, cycle or supplement advice. Cheers

 

[doc]

You’ll probably benefit from a power protocol. Most involve more rest( days off), lower volume & heavy basic lifts (2-5 reps). If you need daily discipline do Pilates , technique training or light cardio for days off which might suit your lifestyle due to the longer recovery periods which can stretch to a week when lifting heavy. Most people find Decca is good for strength & joints. Same liver care supplements and bulk diet.
Don’t do Power protocol for to long ,it’s important to drop weights and increase reps every couple of months-return to standard BB protocol.

 

[elpatron]

1000lbs across your lifts is ambitious but achievable for sure with consistency. I'd say the key is staying dialled in,especially with your work travel and weekends.. maybe try meal prep or bodyweight routines on the go to keep the momentum. For your first cycle at 375mg Test it’s a smart and manageable dose. Dietwise, definitely aim for calorie surplus with clean protein foods and maybe consider creatine?

 

[Sus]

1000lbs across your lifts is ambitious but achievable for sure with consistency. I'd say the key is staying dialled in,especially with your work travel and weekends.. maybe try meal prep or bodyweight routines on the go to keep the momentum. For your first cycle at 375mg Test it’s a smart and manageable dose. Dietwise, definitely aim for calorie surplus with clean protein foods and maybe consider creatine?

Appreciate you taking the time to respond. I did want to shed a little fat before getting into surplus, maybe down to 95kg, would I be better to avoid that / let it happen more gradually? Been meal prepping through the final few months of the year so should be able to keep that up.

I have started back up on the creatine. Currently doing a loading week at 20 grams and then will drop to 10 grams a day indefinitely. Does that sound okay?

 

[Sus]

You’ll probably benefit from a power protocol. Most involve more rest( days off), lower volume & heavy basic lifts (2-5 reps). If you need daily discipline do Pilates , technique training or light cardio for days off which might suit your lifestyle due to the longer recovery periods which can stretch to a week when lifting heavy. Most people find Decca is good for strength & joints. Same liver care supplements and bulk diet.
Don’t do Power protocol for to long ,it’s important to drop weights and increase reps every couple of months-return to standard BB protocol.

Thanks Doc. I'll do some reading up on power protocol. I have been doing 5 day split at the moment 8-10 reps, 3-4 set.
Legs, Shoulders, Back, Chest, Biceps/Core

 

[elpatron]

Appreciate you taking the time to respond. I did want to shed a little fat before getting into surplus, maybe down to 95kg, would I be better to avoid that / let it happen more gradually? Been meal prepping through the final few months of the year so should be able to keep that up.

I have started back up on the creatine. Currently doing a loading week at 20 grams and then will drop to 10 grams a day indefinitely. Does that sound okay?

No worries at all.

Shedding before going into a surplus, I’d say you could go either way but it depends on how much fat you’re aiming to lose. If you’re already in a decent spot, you could start the cycle and let the fat loss happen more gradually during your bulk. No need to force it but if you’re feeling like you want to be a bit leaner for your cycle, cutting down to 95kg is totally fine.

On the creatine, your loading phase sounds good and the 10gday after is definitely fine too. Some people load..others don’t, either way creatine is going to help with strength and recovery.

 

[doc]

Thanks Doc. I'll do some reading up on power protocol. I have been doing 5 day split at the moment 8-10 reps, 3-4 set.
Legs, Shoulders, Back, Chest, Biceps/Core

You could probably continue something similar but heavier/ lower reps every 3rd week. I find it easier that way and joints seem happier , you don’t need to do biceps/ shoulders. Hardest thing is walking out of Gym early without a pump but it’s probably best way to reach your goal of lifting more weight.

 

[Sus]

Working to assess my initial limits, pushed my squat up 10kg today (to 110kg) for 2 reps. Probably had 120kg in the tank but in no rush!

Feel like I'm only just hitting 100-125gm of protein (best case scenario) at the moment - need to find a way to up that.

 

[drgainer]

Working to assess my initial limits, pushed my squat up 10kg today (to 110kg) for 2 reps. Probably had 120kg in the tank but in no rush!

Feel like I'm only just hitting 100-125gm of protein (best case scenario) at the moment - need to find a way to up that.

Nice job on the squat and smart move on not rushing.

For boosting your protein, try easy snacks like Greek yogurt or cottage cheese. Prep some boiled eggs for quick bite options during the week. You can also add a can of tuna or some poached chicken breast to your salads. The easiest ones are protein bars and protein snacks. I found these protein puddings in Coles.

 

[musclemaniac]

Welcome to the forum brother!

Before you start your first cycle, I'd get some blood tests done to check where you're at with your current test levels and health markers.

 

[Sus]

Welcome to the forum brother!

Before you start your first cycle, I'd get some blood tests done to check where you're at with your current test levels and health markers.

Thanks mate, good advice. Would you have a link to the recommended tests to get completed? I have quite a few on my regular panel but want to make sure I have all bases covered. I haven't have abnormal levels of anything yet except a terrible LFT post big night out about 8 years ago (should've waited 48 hours before bloodwork) - those crazier days are behind me now.

 

[Sus]

The newbie gains continue as i test out my early limitations. PB on deadlift today.

That's brings total pounds to 700 on my journey to 1000. I expect the next 300 pounds to take a lot longer. 350 days to go.

 

[musclemaniac]

Thanks mate, good advice. Would you have a link to the recommended tests to get completed? I have quite a few on my regular panel but want to make sure I have all bases covered. I haven't have abnormal levels of anything yet except a terrible LFT post big night out about 8 years ago (should've waited 48 hours before bloodwork) - those crazier days are behind me now.

This site gives you a complete list.

https://roidsafe.com.au/about/what-roidsafe-test-for/

 

[Sus]

Had a big week on the bench press and upped my pb to 95kg (from 85kg). Combined with 130kg deadlift, and 110kg on the squat, that brings me to 738lbs! 340 days left in the year and 262lbs to go. On track but need to keep up consistency and effort!

 

[sonofand3r82]

I'm 32, 186cm and 102kg. When I train, I'm quite dedicated, 4-5 times a week, eat clean, minimal drinking. Unfortunately I'm prone to falling off the wagon - travel for work or a long weekend can break my routine and it's a battle to get it back.

I'm posting to keep myself honest. I'm not breaking the routine this year. I want 1000lbs across my 3 main lifts by the end of the year, (3 sets of 10 reps on each). Currently lifting 630lbs (85kg bench, 100kg dead and 100kg squat).

Obviously natty with those stats above and will do a first cycle ramping up to 375mg test in the first half of this year.

I welcome any training, dieting, cycle or supplement advice. Cheers

keep posting bro, start a log and post three times a week, show us what youre eating, dont worry about the mistakes just keep consistent and get back on the horse we got you brother!!

 

[Sus]

Thought I'd post an update on my progress.

Diet - I am getting the protein (150gm+) and I'm getting the calories but no hope of dropping any weight currently. At least I'm well fuelled for the lifting

Gym routine - I am a bit lost here. Making plenty of progress, but essentially making up my program and slowly changing week to week. Not sure if I need a trainer to give some guidance or winging it is okay for now. 5 days per week - Chest/Tri, Back/Lat, Legs, Shoulders, Bis/Abs/Other. I track all my activity through the HEVY app.

Cardio - walking for 4+ hours a week and a 5km run saturdays.

Progression - I am targeting 1,000lbs by the end of the year (across bench, squats and deads) and smashed some big goals since my last post. Now cracked 760 lbs. My goal seems more and more achievable each week although I know the plateau is coming!

Supplements/Cycle - None yet, just daily creatine. I think once the plateau sets in I may think more about this. I have everything ready including bloods forms and pct.

Overall, feeling like its hard to keep this up working full time, especially with the drive time on office days. Loving the progress, thats what keeps me going.

I welcome any advice - cheers.

 

[sonofand3r82]

find your groove with what works in regards to your work and meal prep as long as you keep trying is what matters most,
workout plan looks good too bro stick with it for a while if you are getting progress.

so your goal is to gain strength? put on muscle mass? what is your daily calorie target?

 

[Sus]

find your groove with what works in regards to your work and meal prep as long as you keep trying is what matters most,
workout plan looks good too bro stick with it for a while if you are getting progress.

so your goal is to gain strength? put on muscle mass? what is your daily calorie target?

In other years I've set goals around body weight and never go there (losing weight that is). Currently 102 and want to be closer to 90. Although I'm 186 tall so 102 isn't too heavy set.

This year I thought I'd target the 1000lbs lifting goal and see what else it brings with it, like body recomp and weight loss. I don't really have a calorie target consistently at this stage, I can eat like a maniac so just trying to be a little more controlled with that rather than apply a full regime.

Truly, I think I want a lower body fat %, don't know what it is currently but guess would be 23-25%