Bulk Till October

[prison_barz]

just started to work out again and starting a log to help me keep track of my progress n hopefully keep me dissiplined with my routine aswell. im 20yrs old 165lb 5'10. im not sure if ishould even bulk or just try to maintain seeing as how ihave very low test levels for my age (22) and idont even know if its possible to gain muscle at that level. my endo app, is oct 6. any input cristisism or advice is more then welcome, neway enough bullshit here it is

Yesterday
chest
hammer strength incline press
230lb 7 reps 8 sets
incline dumbell press
65lb 6 reps 4 sets
bench press
170lb 6 reps 3 sets
dumbell press
80lbs 6 reps 4 sets

 

[prison_barz]

The 26th was leg day with light chest, lost a lot of strength from not working out for awhile, really noticed it today, squats seemd intimidating so this time i cut them out, got to get back on that..

legs

seated leg press
270lb 10 reps 2 sets
310lb 8 reps 1st set, 2nd set was 6 reps

decline leg press
270lb 10 reps 3 sets
360lb 10 reps 2 sets
410lb 6 reps 2 sets

leg extentions
250lb 6 reps 2 sets
230lb 6 reps 2 sets

Chest: dips on weighted dip machine 270lb 4 reps 2 sets,
decline bench on smith machine for 6 reps 2 sets at 205, and 2 sets of 15
on regular dip machine.

next 2 days itook off and today was back little bit of shoulders and some bi's, forgot my gloves at home, hands get really sweaty n its prety much imposible to grip the bar for deads so those were a major fail today

dead lift
135lb 6 reps 4 sets
185lb 6 reps 2 sets
205lb 5 reps 3 sets
225lb 4 reps 2 sets

wide grip pull ups
8 reps 2 sets

reverse grip lat pulldowns
140lb 8 reps 3 sets

seated rows
140lb 8 reps 3 sets

front delt raises on cable machine
6 reps 6 sets

shoulder press
110lb 8 reps 2 sets

preacher curls
50lb 8 reps 2 sets
65lb 7 reps 2 sets

 

[prison_barz]

Off Day

taking today off, trying to eat as much as possible. always had a very lean build trying to eat 8-10 meals a day, eatin every 1 1/2 hrs either pro/fat or pro/carb for each one.

pretty repetetive diet, ijust eat it and get it dont with. Protiens i eat are eggwhites, tuna, chicken, ground turkey breast, salmon, fat free cottage cheese and protien shakes, for Carbs ieat oats, flourless whole grain bread, and sweet potatos, beans/lentils. Fats is xtra virgin olive oil, avocados, nuts/p'n'b and omega oil vitamins.

Mostly the only time ireally eat anything with sugar is post w/o, ieat 150g of sugar, consisting of abunch of different candy with my pro.shake. Would like to know if that 2much sugar, or not enough..

 

[melohh]

taking today off, trying to eat as much as possible. always had a very lean build trying to eat 8-10 meals a day, eatin every 1 1/2 hrs either pro/fat or pro/carb for each one.

pretty repetetive diet, ijust eat it and get it dont with. Protiens i eat are eggwhites, tuna, chicken, ground turkey breast, salmon, fat free cottage cheese and protien shakes, for Carbs ieat oats, flourless whole grain bread, and sweet potatos, beans/lentils. Fats is xtra virgin olive oil, avocados, nuts/p'n'b and omega oil vitamins.

Mostly the only time ireally eat anything with sugar is post w/o, ieat 150g of sugar, consisting of abunch of different candy with my pro.shake. Would like to know if that 2much sugar, or not enough..

I eat the same things too. I'm running keto so I kind of have to. Don't mind it at all though.

 

[TheMilkMan]

Scrap the gloves, get yourself some chalk. What are your Test levels exactly?

Build a routine around the major compound lifts with assistance movements for muscle hypertrophy and to fill in any major gaps in strength. Overall your #'s don't look that bad for someone who is only 165lbs. Cut down the volume and push yourself a little harder in the major compound movements (shoot for close to failure on your last set) and I'm sure you'll see some good progress.

 

[prison_barz]

I used to hate eating all that, over time i've learnt to love it tho.

Chalk actually sounds better. Just found the lab results, it says free test. is at 27.3 pmol/L and then it says the range for my age is 24-95 pmol/L. on the other lab sheet it just says testosterone 10.6 nmol/L and the reference range is between 10-38 nmol/L. Imean ido have some muscle ill be posting some pictures, just feel levels are low, i know icould so much more with higher levels

 

[prison_barz]

Chest/Tri's

this morning was chest with little bit of tri's. upper chest felt a bit weak.

HammerStrength inclinepress
140lb 6 reps 3sets
180lb 12 reps 3 sets
230lb 5 reps 2 sets

incline bench
135lb 6 reps 3 sets
155lb 4 reps 2 sets

weightd dip machine
140lb 12 reps 3 sets
180lb 8 reps 2 sets
270lb 8 reps 2 sets
290 6 reps 1 set

regular dips
10 reps 2 sets

decline bench
150lb 6 reps 1 set
180lb 8 reps 1 set
210lb 6 reps 2 sets

tri pulldowns
didnt keep track, put on as much weight
as could lift and dropd every set went to failure, bout 8-9 sets 8 reps each.

Will start doing compounds next workout, want to try and put on as much lean size as possible.

here are some pictures of me at the moment, will post more as imake progress. Lots of work needs to be done..

 

[TheMilkMan]

You're definitely in the lower range of things but from the pictures you clearly do not have a Test deficiency. Just stick to the heavy compounds and you'll be fine. An example for your last training session...

Incline Bench Press 3 sets 6-8 reps
Hammer Strength Incline Press 3 sets 10-12 reps
Flat DB Flys 3 sets 10-12 reps

Skull Crushers 3 sets 6-10 reps
Overhead DB Press 3 sets 8-12 reps

There is no need to be training with 30 sets for Chest.

 

[prison_barz]

Took 2day off

Yeah i thot imight be over training a bit but wasnt sure because istill had energy after my workouts.

A couple months ago went from 150-183 with the same test levels, the heaviest iever been looking a bit leaner then ido now and my diet was shit, mainly kraft dinner, mr.noodles, pnb sandwhiches, mystery meats, the odd protien shake and serving of veggies. The equipment was limited only 7 machines, so i dont see why with a calorie surplus of clean foods and a proper gym i couldnt get to 190, about where id like to be

 

[prison_barz]

Cardio day

Going to gym shortly, going to do some cardio, kind of ate ashit load of icecream last night, go figure, ill just be stationary bike, gonna throw a bag under my clothes get some water out, been eating alot of sodium latley, tommoro will be legs and i feel itll b a good one

 

[TheMilkMan]

Going to gym shortly, going to do some cardio, kind of ate ashit load of icecream last night, go figure, ill just be stationary bike, gonna throw a bag under my clothes get some water out, been eating alot of sodium latley, tommoro will be legs and i feel itll b a good one

You're trying to gain weight right? Not cut for a competition...

You ate ice cream, so what.
You have had a lot of sodium, who cares.

Add 3 scoops of ice cream to whole milk, peanut butter, and 2 scoops of whey protein and you got yourself a great weight gaining shake.

 

[prison_barz]

yeah fair enough MM, do you think my test levels will effect the rate at which igain muscle or are they not low enough to really hinder gains???


So ikind of fell off a bit the past week, drank for the 1st time in 2months on saturday, didnt go well, took sunday off.. yesterday idid legs, and a little bit of chest, really need to work on my squats..

decline leg press
200lb 15 reps 1 set
290lb 12 reps 2 sets
380lb 10 reps 2 sets
400lb 6 reps 1 set

squats
135lb 8 reps 2 set
160lb 8 reps 1 set

hamstring curls
90lb 10 reps 2 sets
115lb 8 reps 2 sets

leg extentions
240lb 8 reps 2 sets

weighted calf raises
cant remember weight used, did 3 sets of 15 reps

HammerStrength incline press
180lb 12 reps 2 sets
270lb 8 reps 1 set / 6 reps 1 set

bench press
135lb 15 reps/ 10 reps/ 8 reps/ 5 reps (10sec rest between)

 

[TheMilkMan]

They're on the lower end of the spectrum but with proper diet and training, I don't see you having too many issues.

Squat before you Leg Press. Don't mix up days so much. Go into the gym with specific goals in mind and attain those goals. Get in and get out.

 

[prison_barz]

Back/bi's/shoulders

Yeah ineed to start off my workouts by doing the major lifts first, ithink that would help get them up there abit.

Not the best workout today, worst sunburn could barley wear a shirt and igot 4hours sleep last night. hurts to move to itook it a bit slow.

widegrip Pull Ups
10 reps 2 sets

rear delt fly machine
115lb 10 reps 2 sets
130lb 8 reps 2 sets
145 6 reps 3 sets

HammerStrength ShoulderPress
90lb 8 reps 2 sets
140 6 reps 2 sets

fixed pulldown
100lb 10 reps 1 set
145lb 10 reps 1 set
160lb 8 reps 2 sets
175lb 8 reps 2 sets
190lb 6 reps 2 sets

fixed P.D reverse grip
130lb 8 reps 1 set
145lb 8 reps 2 sets
160lb 6 reps 2 sets

preacher curls
45lb 8 reps 1 set
70lb 6 reps 1 set
80lb 4 reps 1 set
45lb 4 reps 1 set
(no rest inbetween sets)

fixed PreacherCurl Machine
80lb 12 reps 1 set
110lb 10 reps 1 set
125lb 8 reps 1 set
155lb 4 reps 1 set

Did some shoulder raises on some machine not too sure what it was called, 125lb 6 reps 2 sets then did it at 140lb 4 reps 2 sets

 

[prison_barz]

daily diet

Just thot id throw up what iusualy eat day 2 day. my menu rarley changes, im fine eating the same thing over and over again tho. besides ithink im getting what ineed from it and would rather see results.

meal 1-pre w/o
protien shake w/ green tea, 1/2 cup raw oats

workout

PWO
500ml eggwhites/w 2scoop whey(60g) /100g sugar(cut down from 150g)

PWO meal(1hr later)
2 cans tuna/ 2 cups spinach/ 1 tomato/ half cup raw oats/ 2 slices 16 grain bread

2nd meal
3 chicken breasts, 1/2 cup raw oats, 2 slices 16 grain bread

3rd meal
same as meal 2

4th meal
1 can tuna/ 1tbs low fat mayo/ 2 chicken breasts/ half cup oats/ 2 slices 16 grain bread

5th meal
2 chicken breasts/ 2 cups spinach/ 1 tomato/ half cup fat free cottage cheese/ half cup mini wheats/ third of a cup raw oats/ 1 slice 16 grain bread

6th meal
1/2 cup ground turkey, 1 can tuna, 1 chicken breast, 1/6th of avocado, half tbs e.v. olive oil

7th meal
same as meal 6

before bed
1 scoop syntha-6 protien, 1 can tuna, 1 chicken breast, 1/6th avocado, omega blend vitamin

thats usualy what ieat everyday, sometimes ill switch up the tuna or turkey for salmon, the avocados for a third cup of almonds and the bread for sweet potatos, usualy doesnt get crazier then that tho, work out days i drink about 7 liters of water, off days about 4-5

 

[prison_barz]

So friday i did chest/tri's saturday itook off and today idid legs and some back seeing as how ihave to do a bit of work and wont be able to make it to the gym for next couple of days, had lots of energy and was pumped for the gym i think iover killd with reps again tho...

Hammerstrength inclinePress
180lb 10 reps 2 sets
200lb 8 reps 2 sets
200lb 6 reps 1 set

benchpress
135lb 15 reps 1 set
135lb 10 reps 2 set
185lb 6 reps 1 set
205lb 4 reps 1 set

decline bench
180lb 8 reps 2 sets
230lb 2 reps 1 set
200lb 5 reps 2 sets

weightd dip machine
180lb 10 reps 2 sets
270lb 6 reps 2 sets

incline bench
135lb 6 reps 2 sets
155lb 4 reps 2 sets

tri pulldowns
6 reps 3 sets

fixed tri extensions
125lb 6 reps 2 sets
95lb 6 reps 2 sets

leg/back day

squats
225lb 2 reps 1 set
205lb 3 reps 1 set
185lb 6 reps 1 set
155lb 8 reps 1 set

hamstring curls
135lb 8 reps 1 set
125lb 6 reps 1 set
115lb 8 reps 1 set
90lb 8 reps 2 sets

weighted calf raises
140lb 15 reps 3 sets

hack squat
90lb 10 reps 2 set
180lb 6 reps 1 set
160lb 8 reps 1 set
140lb 6 reps 1 set

reverse grip V-bar rows
170lb 5 reps 2 sets
160lb 6 reps 2 sets
135lb 8 reps 3 sets
90lb 12 reps 2 sets

lat pull down
200lb 4 reps 2 sets
180lb 6 reps 2 sets
160lb 6 reps 1 set

ReverseGrip lat Pulldown
180lb 4 reps 1 set
160lb 6 reps 2 sets
140lb 8 reps 1 set
110lb 10 reps 1 set

Deads forgot about dead and did them last again. fckk.
100lb 10 reps 1 set
170lb 10 reps 1 set
220lb 6 reps 1 set

 

[prison_barz]

so im finally back, after a bit of a few down the past week.. barley ate, and didnt go to the gym.. i tried to do legs but they felt really weak and couldnt finish so i switched over to chest, need to stay on track..

decline leg press
270lb 10 reps 1 set
360lb 8 reps 1 set
410lb 6 reps 2 sets
410lb 4 reps 2 sets

hack squat
90lb 12 reps 1 set
180lb 10 reps 1 set

leg extention
didnt look at the weight just stacked it, did 3 sets first was 6 reps second set was 5 and last set was 4 reps

(switched 2 chest)

weighted dip machine
180lb 8 reps 2 sets
230lb 8 reps 3 sets
270lb 6 reps 2 sets

bench press
135lb 8 reps 2 sets
185lb 8 reps 2 sets
205lb 6 reps 2 sets
215lb 4 reps 1 set/3 reps 1 set

decline bench
185lb 10 reps 1 set
230lb 3 reps 1 set
135lb 6 reps 1 set

 

[prison_barz]

had nothing to do today so went to gym and put down 45mins of interval cardio n 2 sets of 20 widegrip pull ups.

Jumped on the scale and it reading 171.6 looks like ive gained around 5 pounds since i started workin out again, and was able to add 10lbs to my bench yesterday. didnt expect 2 see that since ihadnt ate much the past week or hit the gym...

Anyone have any comments as to wether throwing in some clomid or some torem would help give me a bit of a strength boost or kick up my test levels a bit?? or is that even worth asking?

 

[prison_barz]

did back n shoulders today, lower back hurt so i only did upper.

back

wide grip pullups
20 reps i set
15 raps 1 set
8 reps 2 sets
10 reps 1 set

The Lat PullDown was some weird double cable machine
110- 3 reps 1 set
90- 4 reps 2 sets
70- 6 reps 3 sets

fixed lat pulldown
205lb 6 reps 2 sets
225lb 5 reps 1 set
235lb 4 reps 1 set

HammerStrength ShoulderPress
90lb 6 reps 1 set
140lb 8 reps 3 sets
160lb 6 reps 2 sets
180lb 3 reps 1 set

rear delt flys
145lb 8 reps 2 sets
160lb 6 reps 2 sets

delt fly machine
110lb 8 reps 2 sets
125lb 6 reps 2 sets
125 8 reps 1 set


No One has anything to say about the Clomid or Torem????????????????????

 

[prison_barz]

CHest/tris (july26)

Today did legs(will post later). Yesterday was chest n trys. Iadded 10lbs to my bench, seems like im adding weight fast? musle memry?? Next chest day inot gym leaving till i can do 250. Only 15lbs more, dont c why it cant be done, once iget something stuck in my head icant stop till i accomplish it, goodthing sometimes.. Lost few pounds, probly water, it normal 2 fluctuate in weight like that tho ithink? So i at 168 now.fuck.

bench press
135lb 12 reps 1 set
185lb 10 reps 1 set/8 reps 1 set
205lb 8 reps 1 set/6 reps 1 set
225lb 6 reps 1 set/5 reps 1 set
235lb 4 reps 1 set/3 reps 1 set

HammerStrength InclinePress
180lb 8 reps 1 set
230lb 4 reps 1 set
270lb 3 reps 2 sets
200lb 6 reps 1 set

decline bench
185lb 10 reps 1 set
225lb 4 reps 2 set

Incline db press
60lb 6 reps 1 set
50lb 6 reps 1 set
60lb 6 reps 1 set

well it 2 bad no1 has anything to say bout the CLOMID n TOREM question, ha.

oops forgot the tris,
skull crushers
50lb 6 reps 3 sets

tri cable pulldowns
160lb 5 reps 2 sets
140lb 6 reps 2 sets
120lb 8 reps 1 set
100lb 15 reps 1 set