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Helpful ReplyHot!H0M3R_j4y's Strength Journal

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dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/04/17 18:24:18 (permalink)
+1 (1)
I'd never got one done before I started TBH with you, after which point there was never much point unless I came off in order to get a true reading. So it was largely based on the broscience of how I felt and on the sensible side (lower end) of acceptable TRT dosage range. As it's essentially done as a cruise period rather than an actual TRT protocol blood tests wouldn't tell me anything that would change my approach other than suggesting I could run more than I currently do.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Brett
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Re: H0M3R_j4y's Strength Journal 2019/04/17 18:30:20 (permalink)
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^^^ Though he SHOULD really get a blood test anyway. People on TRT get frequent blood checks for other health markers like liver and kidney etc. all which can be negatively effected by exogenous test.
 
But he knows this too!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
RAD#1
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Re: H0M3R_j4y's Strength Journal 2019/04/17 23:53:25 (permalink)
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I have decided to give it another month to see if the mental side of things picks up ,there has been some big positive changes already but decided to concentrate on getting myself back in a position where I feel good first (adjusting dosages )then run a level test to see where I need to be at instead of chasing numbers which tbh are different for everyone.
 
Of course running RBC and lipid profiles etc is a must so will run them in due course 
 
I can see why you just run it once a week due to the half life's I may look into a blend in the future would much rather pin once a week tbh

Bones heal, pain is temporary, and chicks dig scars
Evel Knievel
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Re: H0M3R_j4y's Strength Journal 2019/04/18 07:46:40 (permalink)
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Brett
^^^ Though he SHOULD really get a blood test anyway. People on TRT get frequent blood checks for other health markers like liver and kidney etc. all which can be negatively effected by exogenous test.
 
But he knows this too!



DV goes by how he looks, which is is god dam amazing if you ask me lol.
 
As I've already done a baseline I'm good for just monitoring total T levels for now, just to gauge my correct TRT dose. So really I should only have to do 1 or 2 more total T tests and then I'm done. Once that's set then I will be doing a full blood profile once every 12-18 months.
 
RAD#1
I have decided to give it another month to see if the mental side of things picks up ,there has been some big positive changes already but decided to concentrate on getting myself back in a position where I feel good first (adjusting dosages )then run a level test to see where I need to be at instead of chasing numbers which tbh are different for everyone.
 
Of course running RBC and lipid profiles etc is a must so will run them in due course 
 
I can see why you just run it once a week due to the half life's I may look into a blend in the future would much rather pin once a week tbh



Your on Test E though aren't you? The half-life of Enanthate is over 7 days so you could already do once a week.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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Re: H0M3R_j4y's Strength Journal 2019/04/18 21:52:43 (permalink)
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Thursday 18/04/19
 
Strict Press
bar x 20
40 x 10
60 x 5
70 x 4
75 x 3, 3
70 x 3
60 x 6
 
Deadlifts
60 x 10
100 x 5
140 x 5
160 x 5, 5
 
CG Bench
bar (15kg) x 10 (pink girls bar left on bench, couldn't be arsed to change it lol)
45 x 10
65 x 10
75 x 10
 
BW pull ups to finish.
 
Another made up as I go along workout today, wasn't planning on going too heavy. OHP moved ok but definitely didn't feel my strongest. Not worried though as I'm off plan.
Deadlifts I wanted to have another go at clusters but someone got the platform just before I finished my OHP, so had to just set up where I could, and didn't want to be hogging gym floor space so kept it quick. 160kg moved fine but didn't want to go any heavier. Would have liked to have added on some extra sets at the end at lighter weight but needed to keep things speedy as limited time when in the gym. 
CG bench felt easy, and finished off with some pull ups, didn't record reps though.
 
Broke up for the Easter weekend now, plus got all of next week off. First week off I've had from work since Xmas, much needed. Going camping Mon-Wed in the Bongo to test out the new awning, hope the weather lasts. Will be training this Sat morning as usual but next week won't be until later in the week. Then I'll be back on a proper plan. 
 
Made up as I go along workouts are handy at times, but I hate not having a plan, not knowing what exercise to do, what weight/reps to hit. It makes me feel like I have no idea if the workout was worthwhile. Needs must though when your on your hollibobs! Just enjoy it Tom you boring b*stard lol.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
RAD#1
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Re: H0M3R_j4y's Strength Journal 2019/04/18 22:16:43 (permalink)
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I am on test e but everything I checked out about it before starting trt said to split the dose to avoid the peaks and troughs that once weekly produces even sub q  I was wondering if a blend of different tests would do the same at once a  week haven't read anything on blends tbh.
 
Will be staying on 2 shots a week for the foreseeable as I have worked out I have enough test e to carry me for 150 weeks LOL
 
Enjoy the Easter break mate

Bones heal, pain is temporary, and chicks dig scars
Evel Knievel
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Re: H0M3R_j4y's Strength Journal 2019/04/18 22:59:32 (permalink)
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Enjoy your week off mate.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Re: H0M3R_j4y's Strength Journal 2019/04/19 09:34:41 (permalink)
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“Pink girl bar”

Hello sailor !

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Re: H0M3R_j4y's Strength Journal 2019/04/21 07:44:15 (permalink)
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Saturday 20/04/19

Front Squats
Bar x 20
60 x 10
80 x 5, 5
90 x 4, 4
95 x 3
100 x 3, 2, 1

Seated Calf Raise (machine)
160 x 14, 12, 10, 8, 6
120 x 16
80 x 20

Single Arm Lever Row (machine)
20 x 12
30 x 12
40 x 10
45 x 8
20 x 12

Love front squats, I love how much harder they are than normal squats. I can go deeper with them as well so it feels like I am helping dial in my normal squat depth, not sure if there is any really carry over with these though but still a great movement.

Calf raises still going strong, same old routine but with a few extra reps now, I actually enjoy training calves strangely enough.

Lever rows were a first time using this machine, the simplest of machines in there but works a treat, would like to go heavy weight low rep on these when I’m back on strength.

Finished off with some quick sets of OHP on a machine, didn’t record any weights though.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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Re: H0M3R_j4y's Strength Journal 2019/04/21 08:13:12 (permalink)
+1 (1)
The main carryover Front Squats have is it shows you clearly you have the mobility to get deeper so no excuses for your back squats being high haha
RAD#1
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Re: H0M3R_j4y's Strength Journal 2019/04/22 01:04:53 (permalink)
+1 (1)
Single arm lever rows are great ,I use to do them when I was a member of a posh gym that had women and everything ....now its just me in a shed 😞

Bones heal, pain is temporary, and chicks dig scars
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Re: H0M3R_j4y's Strength Journal 2019/04/23 12:49:45 (permalink)
+2 (2)
Nothing better then some girls lusting after you - top work mate and enjoy the time off

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Re: H0M3R_j4y's Strength Journal 2019/04/29 08:47:00 (permalink)
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Well I'm back after my week off. Camping was ace, only did the 3 days but we packed up just before the rain arrived so it worked out perfect. Rest of the time was at home but got a few things done around the house etc... 
 
Got paid as well so I can buy my new flat bench now, however both benches at strengthshop are now out of stock and I don't know when they will be back in.
 
I found this one https://www.extremefitness.co.uk/extreme-fitness-adjustable-bench-1 which looks bang on for the money but not sure how reliable a company they are. I also found it through a random pop up on instagram (you know how IG/FB monitor your online shopping searches) so don't know whether to trust them or not. hat do you reckon? The website seems pretty legit tbh.
 
Trained on Thursday and Saturday with no plan set in place, starting properly again tomorrow.
 
Thursday 25/04/19
 
Squats
70 x 5
110 x 5
130 x 3
150 x 3
160 x 2
120 x 5x3
 
Bench
50 x 10
70 x 10
90 x 8
100 x 5
110 x 1
 
Pull Ups
BW x 10 (wide grip)
BW x 8 (shoulder width grip)
BW x 6 (parallel grip)
 
Squats moved fine, although the double @ 160kg felt heavy enough so left it there, wanted to just see how my strength was after a couple of weeks off, wasn't expecting anything to feel easy so happy with this.
Bench felt the opposite, didn't feel very strong at all and the 110kg was poor, wanted a double but it was a sloppy first rep so left it as a single. 
Pull ups were just added on the end to finish off, wanted another set of rope pulls at the end but I was pretty done in after that so left it there. 
 
 
Saturday 27/04/19
 
Deadlifts
60 x 12
100 x 8
140 x 5
160 x 4
180 x 4
Deadlift Clusters
120 doubles, every 30s, 5mins total.
 
Seated Calf Raises
160 x 14, 12, 10, 8, 6, 6
 
Push Press
20 x 20
40 x 5
60 x 5
70 x 3
80 x 2
 
Deadlifts didn't go too heavy but again wanted to see how strong I felt, the 180's moved well. 
 
Clusters on the other hand, jesus christ they nearly killed me lol. Plan was 10 mins total, but after the first couple of mins I knew 5 mins would be about my max. Was seeing stars by the end lol. Enjoyed them though, looking forward to improving on this. Although next time I might do 100 for doubles, or leave it at 120 for singles. 
Took the kids to a trampoline park after for an end of easter hols treat, that was bloody hard work as well lol. My lower back is aching now from deads and I'm suspecting minor whiplash from bouncing lol.
 
Sunday was MTBing for a couple of hours, 8.4km at Cannock Chase again. Loved it and fitness is definitely improving, less resting required and less struggling on the uphills. I want a new bike though now, must stop looking online! 
 
 
 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
dirtyvest
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Re: H0M3R_j4y's Strength Journal 2019/04/29 15:44:16 (permalink)
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May be winging them but hitting the ground running with those sessions by the looks of things

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Re: H0M3R_j4y's Strength Journal 2019/04/30 00:39:21 (permalink)
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I think extreme fitness are a legit site mate tbh
 
I have had to uprate my bench as well got one that does leg ext,fly's,preachers etc nothing flash but good enough for me,the one I use now is only rated for 50 KGS on the bench press I did wonder why the uprights were looking a bit dodgy under a loaded bar lol 
 
New one is rated for 80 KGS but they always underestimate the load so I reckon its good for 120 and let's be honest when the fcuk will I ever rep 120 on bench press.
 
The advantages of being weak lol

Bones heal, pain is temporary, and chicks dig scars
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Re: H0M3R_j4y's Strength Journal 2019/04/30 09:12:37 (permalink)
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dirtyvest
May be winging them but hitting the ground running with those sessions by the looks of things



Cheers. They weren't bad sessions for winging it I agree, definitely felt like they were beneficial. Need a proper structure again though now.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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Re: H0M3R_j4y's Strength Journal 2019/04/30 09:17:42 (permalink)
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RAD#1
I think extreme fitness are a legit site mate tbh
 
I have had to uprate my bench as well got one that does leg ext,fly's,preachers etc nothing flash but good enough for me,the one I use now is only rated for 50 KGS on the bench press I did wonder why the uprights were looking a bit dodgy under a loaded bar lol 
 
New one is rated for 80 KGS but they always underestimate the load so I reckon its good for 120 and let's be honest when the fcuk will I ever rep 120 on bench press.
 
The advantages of being weak lol



I'm gonna order the bench from extreme fitness this week. It looks better than the strengthshop one actually. 
 
Be careful with benches though mate, because they are usually rated as max load including user. So if it says max load 150kg, that means you take your BW off first, and that's your true rating. Most cheap benches are designed for schoolkids and petite women.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/01 07:56:18 (permalink)
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Tuesday 30/05/19
 
Back on a plan now. Carrying on with 4 days as week with Squat/Bench/Deadlift/OHP prioritised on each day. Decided that with my main lifts im doing 60% x 10, 70% x 8, 75% x 6, then 50% x 15-20, as this hits all the hypertrophy zones easily and I like how the weight builds on each set (got it off Christian Thibs rep schemes here I regularly refer back to - https://www.t-nation.com/training/22-proven-rep-schemes and adding 2.5kg each week. Probably won't be doing this rep scheme for deadlifts though, will probably keep these heavy-ish (up to 90% max) and around 3-5 reps, will save the reps for clusters. Will be adding on deadlift clusters on squat day, and squat clusters on deadlift day, just to help dial in form. Accessories will be 4x8 at around 70%. This will be a guess to start with for a few of them as I don't know my true 1RM's for my accessory exercises. Will increase each week if I hit reps in previous week. 
Plan is to do 6-8 weeks, before switching back to strength for another 6-8, then repeat (hopefully).
 
Squats
97.5 x 10
112.5 x 8
120 x 6
80 x 18
 
Deadlift Clusters - 30s intervals
100kg doubles x 8 mins total = 16 total reps
 
CG Bench
60 x 4x8
 
DB Bench
34 x 4x8
...superset with...
Plate Raises
15 x 4x8
 
Great workout, feels a bit boring as I much prefer strength reps but they moved well and happy with how the weight felt so seems to be programmed right based on 90% of my 1RM.
 
Clusters were fun, stuck with doubles again but dropped the weight to 100kg, just stuck my timer on and went for as long as felt I could go without going dizzy and 8 mins was what I decided to end it at. Will try to increase total time each week. Will also alternate between singles and doubles so next week will be 120kg but for singles.  
 
CG Bench was ok, could have gone a bit heavier, will increase next time. DB bench was a bit of a guess weight wise but the 34's were just manageable so will increase next time but only by 1kg. Smaller increments may be better here anyway.
 

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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Re: H0M3R_j4y's Strength Journal 2019/05/01 08:03:03 (permalink)
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Looking good mate, it will be interesting to see what results you get.
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Re: H0M3R_j4y's Strength Journal 2019/05/01 08:10:40 (permalink)
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Nails1981
Looking good mate, it will be interesting to see what results you get.



If any results at all lol.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
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