TEAMWORK... GTD SIDE... MAST RUN... CARB CYCLING

[Eman]

Good luck GTD. Workout doesn't look too bad at all! Possibly subbing out Dumbbell rows for barbell is an idea for consideration as well as subbing out a chest movement for dips.

Squats an issue for your back?

 

[Wendylifts]

Ok, I owe a huge apology to everyone for my delay in posts. My fathers health is not well right now, so, I had to hire an In Home Care Nurse to help me.

@Wendylifts @GearGodess @Eman
Sorry I couldn't get a free minute to update ya'all. I should have much more free time now with the added help.

I have not missed a day at the gym, so everything is still going well. I already stated the gear, so diet and lifting is whats left.

Current Stats: 6'-2" and at 214LBS as of November 1st at 8:00AM

I will be trying to stay around 3600K for intake, but as my team knows, I have a hard time getting enough food in me. @Eman has given me great suggestions on how to get my food intake up and it does work. More salads and up the Calories slowly.

Lifting will be a Phased Micro-cycle plan. I typically follow higher reps, with lower weight, but I will up the weight and lower the reps this cycle. The spreadsheet will not upload for everyone to look at, so I will just copy and past for every phase, as each one comes to an end. I will do 30 minutes of fasted cardio in the AM and my lifting in the PM.

Diet: Please check in to @Oregongearhead food thread to see updates on the food I will be eating. As long as @rubisean and others in that thread don't start giving me pear pressure, diet should be good. Even though this is a classic cutting cycle, I will be trying to add size to some extent. No more than 10-15lbs this cycle to see how my back can support it. Strength will be a key focus as well.

Challanges: Major back surgeries. If anyone has read my new member intro back in June, you can see I have had several major back surgeries. This causes me to adjust my leg workouts according to how I feel. I do much less weight to protect my fused spine.
I have a hard time getting in enough food. I don't want to be a Body Builder, but would like to add some size and look fit. I have added some great size from my last cycle, IMO. I will post a picture from back in June, when I started back at the gym, then a picture I just posted a few weeks ago in the Meso thread titled Most Shredded Members. Again, I don't have the genetics, or the back to support a Body Builder frame. I was out of the game for years. Yes I was VERY small and still don't compare to the GODS on Meso. I am a work in progress and everyone is lucky enough to be born looking like Arnold. Please save the chuckles.


I will do one rest/pause on the last set by racking the weights for 15 seconds and than going again to failure.

The last set during phase three and four will be drop sets for all exercises.


To do this, I will take the last set to failure and immediately drop the weight to week 1 weight and continue again to failure.

Phase 1

Workout 1: Chest, triceps, calve

Flat barbell bench press
4 x 8-10

Incline barbell bench press
4 x 8-10

Incline dumbell fly
4 x 8-10

Cable cross over
4 x 8-10

Tricep Pressdown with rope attachment
4 x 8-10

Ez-bar skull crusher
4 x 8-10

Cable over head rope tricep extension
4 x 8-10

Standing calf raise
4 x 25-30

Seated calf raise
4 x 25-30

Workout 2: Back, biceps, abs

Dumbbell bent-over row (both arms at same time)
4 x 8-10

Wide grip pull cable pull down
4 x 8-10

Standing narrow grip (V-bar) pull down
4 x 8-10

Straight arm pull down
4 x 8-10

Body weight lower back hyperextension
4 x 8-10

Barbell curl
4 x 8-10

Dumbell incline curl
4 x 8-10

One-arm at a time high cable bicep curl
4 x 8-10

Hip thrust
4 x 8-10

Decline bench crunch or crunch with feet under a flat bench
4 x 20-30

Oblique crunch
4 x 20-30

Plank
1 x failure

Workout 3: Shoulders, traps, calves

Sets x reps

Dumbbell shoulder press
4 x 8-10

Dumbbell lateral raise
4 x 8-10

One-arm at a time cable front raise
4 x 4-10

High cable rear delt fly
4 x 8-10

Dumbbell shrug
4 x 8-10

Seated calf raise
4 x 25-30

Leg Press calf raise
4 x 25-30

Workout 4: Legs, abs

Sets x reps

Reverse hack squat
4 x 12-15

One-leg leg press (using horizontal leg press)
3 x 12-15

Leg extension
3 x 12-15

Straight leg deadlift using a low pulley cable and ropes
4 x 12-15

Lying leg curl
3 x 12-15

Decline bench lying leg raise
3 x 20-30

Decline bench crunch
3 x 20-30

Side plank
3 x 1 minute per side

Ab roller
1 x failure

Please feel free to ask any questions. HOWEVER, the members who have helped me so much do not deserve to be flamed in any way if that's your direction. Yo.u can say anything you want about me, but please be respectful to the members who have so graciously given their time and knowledge to this community.

Finally, If you ask questions and I don't answer, I apologize. I will do my best. Please don't forget to check out @Wendylifts log.

There you are!! Glad you're ok! Hope your dad is doing better. I think pdfs load but not xlsx files. We need pics!!


Sent from my iPhone using Tapatalk

 

[New to HRT]

Subbed.

Age?

 

[Geterdun]

Sorry, I am 44 years of age. My next micro-cycle does just that @Eman every cycle changes once completed. Like i said, i cant upload the entire spreadsheet, but working on it.

i posted pictures, did they not post?

 

[Wendylifts]

Sorry, I am 44 years of age. My next micro-cycle does just that @Eman every cycle changes once completed. Like i said, i cant upload the entire spreadsheet, but working on it.

i posted pictures, did they not post?

I see 1. I'm on my phone tho. That might be why.


Sent from my iPhone using Tapatalk

 

[Geterdun]

No, there is only one picture, I can;t get the other from June to upload. My laptop is shit, so i am sure it's the issue. I will give a quick break down.
On June 17th (i think) I was 217lbs and started TRT at 250mgs/wk, Watson Pharma. Late July, I started Tren A at 400mds/wk with my TRT. I found my sweet spot at 500 Test and 700 Tren and dropped back to my TRT for this cycle in early September. Cut to 200lbs by Labor Day. I know you read when I stopped early to do this with you.

 

[ickyrica]

Subbed. good luck bud!!

 

[jaymaximus]

No, there is only one picture, I can;t get the other from June to upload. My laptop is shit, so i am sure it's the issue. I will give a quick break down.
On June 17th (i think) I was 217lbs and started TRT at 250mgs/wk, Watson Pharma. Late July, I started Tren A at 400mds/wk with my TRT. I found my sweet spot at 500 Test and 700 Tren and dropped back to my TRT for this cycle in early September. Cut to 200lbs by Labor Day. I know you read when I stopped early to do this with you.

What are you wearing?

 

[Geterdun]

I have on a Tank Top and gym pants. I can't do a shirtless picture with all my scars and Tats. They would be to noticeable and if I was to smear them in anyway, it would be just like a shirt.

 

[Geterdun]

Hey @Mr.B66 what were your doses when you ran this cycle? I find Test at 500 and Tren at 700 a week perfect for me and the Mast is a new compound. I have never gotten sides to speak of, other than sweats all day, some scrathy throat from Tren, but thats it.

 

[Geterdun]

So far so good with everything the first week. I am supposed to have my day off today, but seeing how I am already awake, I will be off to do fasted cardio in just a bit and then my lifting this afternoon. I have been stay above my maintenance K's, which for me is a huge accomplishment. I do however have to add in 3 protein shakes a day right now to get there. My back seems to be getting better with each workout I do and this makes everything much easier. As @Eman has suggested, this coming week will start Phase 2 of the microcycle, so a few of the exercises will change out. I will be sure to get the few that changes posted for everyone to see. Along with some of those changes, the reps with change as well, but still continue with the rest/pause on the last set.

I am one of the weird ones who really like Chicken, so food choices for me are not that hard. Sweet Potato's, Chicken, Salads, Eggs, Egg Whites, Whole Milk, Lean Beef and a spring mix vegetable side typically make up the diet. I am not one who has to cheat, I just don't crave anything really, but Granny Smith Apples. I will have 3-4 A day on the day off. Right now I am at 3400K's and will attempt to up that to 3600 at the start of the Third week.

 

[Geterdun]

Wendy and I have finished week 1 and I really am starting to feel great. My back has stopped bothering me, so it's time to up the weight. Did my 45 minutes of fasted cardio by 5:30AM this morning and was starving. So, 5 egg whites, 1 whole egg, 32 ounces Whole Milk, a Sweet Potato, 150 grams chicken breast and a protein shake. Food coma setting in for sure. Already miss the @rubisean clean diet he follows. GF wants to hit up Fish Bones for dinner tonight, so I will be sure to get extra Lobster Tails and Shrimp in me.

Still on the same dose of gear, but after this week, I am seriously thinking of going up on the Tren a bit. @Eman, @GearGodess I am hoping you can give me a little background on Tren and Mast dosing? We know my sweet spot with the Test and Tren, but I know Mast is relatively weak in comparison to Tren and don't want to just wash it out. If I up the Tren a bit, should I up the Mast as well? Test and Tren, as you know, are not knew to me, but Mast P is and I can't remember reading anywhere about a wash out with other gear. In other words, will I get anything from the mast, the hardening that is, if my Tren gets to high? Hope I asked this clear enough... No sides really to speak of other than the sweating and scratchy throat. I did have my fist coughing episode the other day. No big deal really, small price to pay...

 

[Geterdun]

Looking forward to my off day with the lifting tomorrow. However, the fasted cardio will continue. Once I get a few more weeks in, I will make the choice to either drop my cardio all together for a bit, or continue at a lessor amount. I do know this is a typical cutting cycle, but I am trying to eat everything I can to try and add a little lean size.

 

[Wendylifts]

Looking forward to my off day with the lifting tomorrow. However, the fasted cardio will continue. Once I get a few more weeks in, I will make the choice to either drop my cardio all together for a bit, or continue at a lessor amount. I do know this is a typical cutting cycle, but I am trying to eat everything I can to try and add a little lean size.

What are you doing for cardio? How often?


Sent from my iPhone using Tapatalk

 

[Masters Power]

There are a lot of mixes out there that have a 1 to 1 to 1 ratio on all three testp, mastp and tren a or something very close to an even ratio. That obviously doesn't mean that it will work for you but many labs making the same mix indicates it works for quite a few.

 

[GearGodess]

Wendy and I have finished week 1 and I really am starting to feel great. My back has stopped bothering me, so it's time to up the weight. Did my 45 minutes of fasted cardio by 5:30AM this morning and was starving. So, 5 egg whites, 1 whole egg, 32 ounces Whole Milk, a Sweet Potato, 150 grams chicken breast and a protein shake. Food coma setting in for sure. Already miss the @rubisean clean diet he follows. GF wants to hit up Fish Bones for dinner tonight, so I will be sure to get extra Lobster Tails and Shrimp in me.

Still on the same dose of gear, but after this week, I am seriously thinking of going up on the Tren a bit. @Eman, @GearGodess I am hoping you can give me a little background on Tren and Mast dosing? We know my sweet spot with the Test and Tren, but I know Mast is relatively weak in comparison to Tren and don't want to just wash it out. If I up the Tren a bit, should I up the Mast as well? Test and Tren, as you know, are not knew to me, but Mast P is and I can't remember reading anywhere about a wash out with other gear. In other words, will I get anything from the mast, the hardening that is, if my Tren gets to high? Hope I asked this clear enough... No sides really to speak of other than the sweating and scratchy throat. I did have my fist coughing episode the other day. No big deal really, small price to pay...

I would keep the tren and mast the same and adjust test as you see fit; no need to go over the tren and mast doses. It all depends how you respond to it but obviously it is still too early to tell.

 

[Geterdun]

Ok, sorry about my absence. My daddy went back in the Hospital with his Heart and I come down with a small grade Pneumonia. I'm back in a low and slow workout. I did loose 7lbs with this. Not happy about it, but it is what it is. I will just eat everything in site and with the loss of cardio, I should get it back.

GG, I do very well with Tren and my last cycle had no real sides at 700mgs/wk. Obviously, with the onset of the Pneumonia, I will stay where I am dose wise. My microcycle will just start over from day one. Once I reach where I left off before I got sick, I will post the new workout.

Cardio will be held off until I get better lung function back in a few days and will up my weight and reps accordingly. I am missing my fasted cardio in the morning. The energy I get during the day is tough to replace. I must say, my GF did an amazing job of keeping my diet high protein while in the Hospital. I am truly blessed to have her.

@Wendylifts I'm still here doll. Don't give up on me please! I promised to do this with you and I will finish!

 

[Wunderpus]

Ok, I owe a huge apology to everyone for my delay in posts. My fathers health is not well right now, so, I had to hire an In Home Care Nurse to help me.

@Wendylifts @GearGodess @Eman
Sorry I couldn't get a free minute to update ya'all. I should have much more free time now with the added help.

I have not missed a day at the gym, so everything is still going well. I already stated the gear, so diet and lifting is whats left.

Current Stats: 6'-2" and at 214LBS as of November 1st at 8:00AM

I will be trying to stay around 3600K for intake, but as my team knows, I have a hard time getting enough food in me. @Eman has given me great suggestions on how to get my food intake up and it does work. More salads and up the Calories slowly.

Lifting will be a Phased Micro-cycle plan. I typically follow higher reps, with lower weight, but I will up the weight and lower the reps this cycle. The spreadsheet will not upload for everyone to look at, so I will just copy and past for every phase, as each one comes to an end. I will do 30 minutes of fasted cardio in the AM and my lifting in the PM.

Diet: Please check in to @Oregongearhead food thread to see updates on the food I will be eating. As long as @rubisean and others in that thread don't start giving me pear pressure, diet should be good. Even though this is a classic cutting cycle, I will be trying to add size to some extent. No more than 10-15lbs this cycle to see how my back can support it. Strength will be a key focus as well.

Challanges: Major back surgeries. If anyone has read my new member intro back in June, you can see I have had several major back surgeries. This causes me to adjust my leg workouts according to how I feel. I do much less weight to protect my fused spine.
I have a hard time getting in enough food. I don't want to be a Body Builder, but would like to add some size and look fit. I have added some great size from my last cycle, IMO. I will post a picture from back in June, when I started back at the gym, then a picture I just posted a few weeks ago in the Meso thread titled Most Shredded Members. Again, I don't have the genetics, or the back to support a Body Builder frame. I was out of the game for years. Yes I was VERY small and still don't compare to the GODS on Meso. I am a work in progress and everyone is lucky enough to be born looking like Arnold. Please save the chuckles.


I will do one rest/pause on the last set by racking the weights for 15 seconds and than going again to failure.

The last set during phase three and four will be drop sets for all exercises.


To do this, I will take the last set to failure and immediately drop the weight to week 1 weight and continue again to failure.

Phase 1

Workout 1: Chest, triceps, calve

Flat barbell bench press
4 x 8-10

Incline barbell bench press
4 x 8-10

Incline dumbell fly
4 x 8-10

Cable cross over
4 x 8-10

Tricep Pressdown with rope attachment
4 x 8-10

Ez-bar skull crusher
4 x 8-10

Cable over head rope tricep extension
4 x 8-10

Standing calf raise
4 x 25-30

Seated calf raise
4 x 25-30

Workout 2: Back, biceps, abs

Dumbbell bent-over row (both arms at same time)
4 x 8-10

Wide grip pull cable pull down
4 x 8-10

Standing narrow grip (V-bar) pull down
4 x 8-10

Straight arm pull down
4 x 8-10

Body weight lower back hyperextension
4 x 8-10

Barbell curl
4 x 8-10

Dumbell incline curl
4 x 8-10

One-arm at a time high cable bicep curl
4 x 8-10

Hip thrust
4 x 8-10

Decline bench crunch or crunch with feet under a flat bench
4 x 20-30

Oblique crunch
4 x 20-30

Plank
1 x failure

Workout 3: Shoulders, traps, calves

Sets x reps

Dumbbell shoulder press
4 x 8-10

Dumbbell lateral raise
4 x 8-10

One-arm at a time cable front raise
4 x 4-10

High cable rear delt fly
4 x 8-10

Dumbbell shrug
4 x 8-10

Seated calf raise
4 x 25-30

Leg Press calf raise
4 x 25-30

Workout 4: Legs, abs

Sets x reps

Reverse hack squat
4 x 12-15

One-leg leg press (using horizontal leg press)
3 x 12-15

Leg extension
3 x 12-15

Straight leg deadlift using a low pulley cable and ropes
4 x 12-15

Lying leg curl
3 x 12-15

Decline bench lying leg raise
3 x 20-30

Decline bench crunch
3 x 20-30

Side plank
3 x 1 minute per side

Ab roller
1 x failure

Please feel free to ask any questions. HOWEVER, the members who have helped me so much do not deserve to be flamed in any way if that's your direction. Yo.u can say anything you want about me, but please be respectful to the members who have so graciously given their time and knowledge to this community.

Finally, If you ask questions and I don't answer, I apologize. I will do my best. Please don't forget to check out @Wendylifts log.

Standing calf raise
4 x 25-30

Seated calf raise
4 x 25-30

Although you are doing a micro cycle or whatever that is, I still think this is too high of reps for calves to do constantly. I do high rep, medium rep, then high again... Back to back to back. There isn't a day where my calves and abs are not trained. Try doing some 5 by 3's on your calves... Shrugs too.... I go heavy on my abs 1 or 2 days a week, as I like that big blocky turtle shell look.

Just my thoughts from having "been there, done that."

 

[Geterdun]

What are you doing for cardio? How often?


Sent from my iPhone using Tapatalk

Wendy, here is my off day cardio and on lifting days, it's just 20-45 minutes of walking, or jogging outdoors. My tension span isn't long enough for a treadmill more than 2 times a week. Doesn't matter how cold.


I Perform the off day workouts in order. After I finish off day workout #3, I start again at day #1.

Off day workout #1: Cardio intervals on the stepper + abs

20 minutes of intervals on the stepper. One minute all out, one minute easy.

10 minutes of moderate intensity steady state cardio (any piece of equipment)

decline bench lying leg raises / 1 minute plank / 1 minute side plank (per side) tri set

4 x 20 / 4 x 1 min / 4 x 1 min per side

decline bench sit up / scissor kicks (face up) super set
4 x 20 / 4 x 20

ab roller
4 x 20

Off day workout #2: Tabatta + abs

Tabatta workout. 20 seconds work, 10 seconds rest for 8 rounds. I will be doing 3 sessions. Each session takes exactly 4 minutes

1-2 minutes between tabatta sessions to catch my breath.

I Perform a ten minute warm.

Tabatta session 1: 20 seconds of mountain climbers (get in a pushup position and kick my knees in one at a time), 10 second rest. Repeat for 8 rounds

^I Keep my core tight when doing this. This is a great lower ab exercise.

Tabatta session 2: 20 seconds of bench step ups (knee high), 10 seconds rest. 8 rounds

Tabatta session 3: 20 seconds of lunges on the spot. Start standing and feet parallel, step your right foot forward and lunge back to standing,

step your left foot forward and lunge back to standing, and so on. 10 seconds rest. 8 rounds

After the 3 tabatta sessions, perform 20 minutes on the stepmill at a moderate intensity.

After the tabatta and walk, I perform the following ab workout:
Hanging leg raise / high cable kneeling abdominal crunch super set
4 x 10 / 4 x 20

Body weight sit up with feet tucked under a bench / bottoms up super set
4 x 20 / 4 x 20

Cross-body crunch
7 x 8-10 per side

Weighted Plank
1 x failure

Off day workout #3: Rower interval sprints + abs
20 minutes of intervals on the rower. One minute all out, one minute easy.

10 minutes of moderate intensity steady state cardio (any piece of equipment)

decline bench lying leg raises / kneeling cable crunch super set
4 x 20 / 4 x 20

Dragon fly abdominal exercise / lying straight leg weighted abdominal crunch super set
4 x 20 / 4 x 20

 

[Geterdun]

I wanted to thank everyone and truly welcome all CONSTRUCTIVE input. I'm only a man and am not perfect. I suffer from major back surgeries, so anything that might put my back on check, I approach slowly, but always try.

@Masters Power thanks for the info
@Wunderpus happy to see you hear man. Looking forward to our input.

@Ickyrica you know I want you hear

@jaymaximus need more of those dishes you cook man. Need the pounds.

@New to HRT welcome man

@tweek welcome brother

If I forgot anyone, I apologize