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TP's Fit Journal Transcription

The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
It could be that you are doing a lot of intensity training and over training. I just don't know how you train. I mean, you can do supersets without taxing yourself too much or you can really get into supersets that wipe you out. The level of intensity I put into each exercise I couldn't do it. I would be overtrained in a couple weeks.

Starting up some test should help. I don't think you need 400 mg a week. I would shoot for more of a TRT dose at 200 mg a week or even 250 mg a week and see how that goes. If it is prop you should start feeling better fairly quickly, enth and cyp will take longer, but I prefer them for TRT.

The weight loss and lethargy are side effects as a result front surgery a few months ago. With the sudden weight drop in a few days, my body shut itself down because it knew a drastic change in diet was coming. When I was able to return to working out, I resumed the way I was training (hypertrophic/pre-exhaustive) pre-surgery and when I started up with trainer again last month; the lack of communication and under between us, coupled with complacency to what we were doing before only tore my body and joints further. My coach says my tendons and ligaments atrophied as a result of the drastic weight loss and I was wearing myself down in the process.

We modified training last night and it was a good session. We are going to focus on linear training and basic intensity.


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The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
  • Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
    1. Biceps
    • (4) standing BB curls (15X60,15X60,15X60,15X60)
    • (4) hammer curls (12X30,12X30, 12X30,12X30)
    • reverse grip BB curl (20X30,20X30, 20X30,15X30)
  • 2. Triceps
    • (4) skull crushers and burn-outs (8/10X80,8/10X80, 8/10X80, 8/10X80)
    • (4) single DB extensions (10X20,10X20, 10X25,10X25)
    • (4) hammer extension (10X70,10X70, 10X70,10X70)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
1. Biceps
  1. Hamstrings/calf
  • Banded Knee (aux) 10X45B, 10X45B,10X45B,10X45B
  • < Banded Hip (aux) 10X45B, 10X45B,10X45B,10X45B
  • 4s < Leg press 1plate x20, 2platesx16, 3platesx12, 4platesx8
  • Kick backs 10,10,10,10
  • < Db stra8 leg dl 20x65,22x65, 22x65,22x65
  • ( 4H) < Standing calf raises 20x65, 22x65,22x65,22x65
  • Pendulum swings 5/15x50, 5/15x50, 5/15x50
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)

  1. shoulders
    • (3) rear shoulder press (10x95,10x95, 10x135)
    • (3) front shoulder press (10x135,10x135, 10X135)
    • (4) upright rows (10X95,10X95, 10X95,10X95)
    • machine front delt (10X30,10X30, 10X30,10X30)
    • (4S) < machine lat raise (10X55,10X55, 10X55,10X55)
    • front shrugs (15X225,15X225, 15X225,15X225)
    • (4S) < lat raise (supinated) rear delt (12X15, 12X15,12X15,12X15)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Weight is up and moving in the right direction.

Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, DL=deadlift, CB=cattle bells, B=banded, GM=good mornings, < = linking with previous)
  1. legs
  • WU Pliometrics 24" step ups (10,10)
  • (2S) > pliometrics bands foot ext (15X25B,15X25B,15X25B,15X25B)
  • single/double laying leg curl (10/10X25,10/10X25, 10/10X25,10/10X25)
  • (4S) < seated calf raise (15X90,15X90, 15X90,15X90,)
  • single/double leg ext. (10/15X25,10X65, 10X65,10X65)
  • (4S) < outer adductor (15X80,15X80,15X80,15X80)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concentric, DB=dumbbell, BO=bentover < = linking with previous)
  1. Chest
    • (4S) incline press (10X135,10X160, 10X185,10X185)
    • cable upper flies (10X35,10X35,10X35,10X35,10X35,10X35)
    • (6S) < single banded flies 25B (10,10,10,10)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
From 6/8/2022

Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concentric, DB=dumbbell, WU=warm up. BO=bentover < = linking with previous)
  1. back
    • (6) BO DB rows (10X65,10X70, 8X75,8X75,6X80,6X80)
    • (4) wide-grip lat PD (10X120,10X120, 8X130,8X130)
    • (4) narrow-grip cable row (10X130,10X130, 8X140,8X140)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concentric, DB=dumbbell, WU=warm up. BO=bentover < = linking with previous)
  1. quads
    • Banded adductor squat (10X45B, 10X45B, 10X45B, 10X45B)
    • (2S) < Step ups (10,10,10,10)
    • Single leg press (35deg) (40x45,30x45, 20X45)
    • (3S) < Single leg press (0 deg) (40x45,30x45,20X45)
    • Step lunge (1min,1.167min,1.33min)
    • Landline/Goblet squats (30x50, 30x50, 30x50)
    • (3S) < Lunge jumps (30s,30s,30s)
    • (1) 7 min resistant bike iterations (cardio)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
932
592
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)
  1. shoulders
    • standing smith shoulder press (10X65, 10X75,9X80,9X80)
    • (4S) < supinated grip lat raises (12X15,12X15, 10X15, 10X15)
    • upright rows (10X95,10X95,10X95,10X95)
    • < rear delts (10X15,10X15,11X15,11X15)
    • (4H) < front delt (12X15,12X15, 12X15,12X15)
    • smith bar shrugs (12X225,12X225,10X225,10X225)
    • (4S) < neutral grip lat raises (12X15,12X15, 10X15, 10X15)
 
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