my t-bol log...

[wizim]

i promised several members to log my 1st run with t-bol from an un-named source. I LOST THE FIRST COUPLE weeks of the log so i will cut/paste 2 days of the last 4 weeks. the other 2 days of the week involve olympic lifting. t-bol was started at week 3 of this squat program.

some back story...
6 months ago i severely sprained my wrist while cleaning 315lbs. i attempted to dump the weight as i could feel i was going to miss the lift. when i did my elbow made contact with my knee causing my wrist to completely hyper extend. ive had 2 x-rays and an mri. the mri shows a few pre arthritic cysts and some fluid. "nothing of which can be surgically repaired". so far ive done a 1 week run of prednisone and 2 cortisone injections but still have severe pain so im doing what i can working around it.

my current weekly training schedule is
mon/thurs back squats and front squats
wed/sat olympic lifting
mon/fri are open to being lazy, isolated movements or a crossfit wod for cardio

age: 43
height: 5'7''
starting weight: 183lbs



350MG TEST E/WEEK
WEEK 1

back sqt front sqt
day one
sets/reps wt used sets/reps wt used
1x10 270 1*5 240
1x8 315 1*5 280
1*6 337.5 1*5 280
1*4 360 1*5 280

day 2
1*10 270 1*5 240
1*8 295 1*5 260
1*8 315 1*5 280
1*8 335 1*5 280




week 2
day 1
1*10 270 1 *5 240
1*8 295 1*5 280
1*6 315 1*5 300
1*6 335 1*5 300
1*6 360

day 2
1*10 270 1*5 240
1*8 315 1*5 260
1*8 340 1*5 280
1*8 360 1*5 280


START 40MG T-BOL/DAY

week 3
day 1
1*8 295 1*5 240
1*8 315 1*5 280
1*6 360 1*5 300
1*6 385 1*5 320

day 2
1*10 270 1*5 240
1*10 295 1*5 260
1*8 315 1*5 280
1*8 335 1*5 280




week 4
day1
1*8 295 1*5 280
1*8 315 1*5 300
1*6 360 1*5 320
1*6 385 1*5 340

day2 1*8 295 1*5 240
1*8 315 1*5 260
1*8 340 1*5 280
1*8 365 1*5 280

vid of last set of back squats-365x8

 

[Giants83]

I'll be following. Keep killing it Wiz. Sucks I lost my whole first log. Glad to see your still doing yours bro.

 

[wizim]

I'll be following. Keep killing it Wiz. Sucks I lost my whole first log. Glad to see your still doing yours bro.

i said i would. im a man of my word. i felt bad that i didnt log with the others but my wrist would not allow it.

 

[concreteguy]

Great vid! I'm watching you do these nice deep squats and....... It just kinda looks like you should have more mass through glutes and hams to be doing that. Not that you don't look good. You do. You must be making a huge amount of strength proportionately. Very impressive.

CG

 

[jplahm]

Glad to see you in here!!great squatting btw!!!!

 

[wizim]

Great vid! I'm watching you do these nice deep squats and....... It just kinda looks like you should have more mass through glutes and hams to be doing that. Not that you don't look good. You do. You must be making a huge amount of strength proportionately. Very impressive.

CG

thanks man. i hide my mass under baggy clothes. i dont have any good pics of the glutes and hams butt (play on words) they are there. i cant even get into jeans made to fit my waist. i have to wear a few sizes up then buckle them down with a belt. lol

 

[CHAPS]

Great vid! I'm watching you do these nice deep squats and....... It just kinda looks like you should have more mass through glutes and hams to be doing that. Not that you don't look good. You do. You must be making a huge amount of strength proportionately. Very impressive.

CG

The shoe's he's wearing are Olympic weightlifting shoes, they have a heel on them which puts more stress on the quads. Squat barefoot then put on Olympic shoes and it's a whopping difference in muscle recruitment.

 

[Giants83]

The shoe's he's wearing are Olympic weightlifting shoes, they have a heel on them which puts more stress on the quads. Squat barefoot then put on Olympic shoes and it's a whopping difference in muscle recruitment.

Agreed. I don't have Olympic shoes but I did buy a pair of inov8 with a nice heel to toe ratio. I switch between wearing them and going barefoot. Totally different feeling.

 

[concreteguy]

Ya.lol Those pic tell a completely different story. Looking good man!

CG

 

[wizim]

ive asked this before and never get solid answers and expect to today.

training with a cold??

this morning i woke up with a head cold. i usually take the time off. i may be doing mobility only this week...

 

[wizim]

saturday i met my buddy at his gym and did some upper body isolated movements. nothing too crazy but its been a while and im feeling it.

sat 10am 186lbs +3

warm up 2x20 cable fly's

flat dumbell
10x50
10x60
10x70
10x80

cable fly/pushup super sets x4

dumbell curls
10x25
10x30
10x35
10x40
10x45



todays meals..

6am 25g protein shake
730am 3 eggs,spinach,1/2 apple,1/2 avocado,ginger,carrots,cucumber,coconut water blended
1030am 25g protein, 1 banana, ~40 almonds
130pm 1 chicken breast, 1/2 sweet potato
5pm 25g protein powder (post workout)
7pm baked ziti with spicey italian sausage and ground beef, ricotta cheese, mozz, tomato sauce, garlic bread. the girls (wife/daughter) are in the kitchen preparing this as i type.
8pm 3-4 chocolate chip m&m cookies, large cup of milk,scoop ice cream this will go on until bedtime


my diet is very consistent. dinners really are the only thing that changes. we eat lots of meat. i love to smoke so i prepare large quantities of smoked pork and beef then eat this throughout the week for lunch. i eat quite healthy all day. after dinner i devour sweets uncontrollably.

 

[Giants83]

ive asked this before and never get solid answers and expect to today.



training with a cold??



this morning i woke up with a head cold. i usually take the time off. i may be doing mobility only this week...

I've looked into that before. General rule is as long as you don't have a fever. The increased body temp could be harmful. Or flu like symptoms. A regular cold isn't bad but exercises does raise body temp and blood pressure. I say if your up to it then go for it but if not a day or two off to recoup isn't a bad thing. Feel better bro and nice workouts!!

 

[wizim]

common cold in full effect. no training today. did some house projects instead.

6am 25g protein
8am 3 egg whites, berries,spinach,1/2 banana, 1/2 avocado, 1 cup coco water
11am 25g protein, 1/2 banana
2pm leftover baked ziti (last nights dinner)
5pm 25g protein, med dd coffee with one cream, 2 equal, 1 sugar, 1 blueberry muffin
730pm chicken curry panang (about to go pick up take out)
desert will be cake and ice cream left over from my sons pre lax game team dinner. we just returned from the game.

 

[Giants83]

Feel better Wiz!! Nice diet. Especially the cake and ice cream. [emoji4]

 

[wizim]

Feel better Wiz!! Nice diet. Especially the cake and ice cream. [emoji4]

lol, thanks man. woke up feeling like total shit today. had to get my daughter from school early yesterday with a 100* fever and sore throat. we are both staying home today. blah...
i plan to go do some mobility this afternoon to get some blood into my muscles.

 

[jplahm]

Yep at the Dr right now with my lil girl!..3rd bout of strep throat in 8 weeks!
I haven't trained in two weeks!lol!

 

[wizim]

Yep at the Dr right now with my lil girl!..3rd bout of strep throat in 8 weeks!
I haven't trained in two weeks!lol!

dang, hope she feels better soon! grace is feeling better than i. shes about to go get her nails done with the wife. i think she is going to make lacrosse practice too. ive been laying around doing nothing all day.

 

[wizim]

no training today. still sick as a dog...worked from home. intend to do the same tomorrow.

6am 25g protein
830am 3 egg whites, carrots,spinach,ginger,1/2 avocado berries, coco water (blended)
1030am 25g protein, almonds, banana
1230 1 slice chicken, 1-1/2 cup brown rice topped with left over panang curry sauce
330 3 slices "breakfast bread" its a bread from the local bakery that contains nuts and fruit
630pm home made 1/2 rotisserie chicken noodle soup (my wife rocks)
also picked up large chocolate chip/m&m cookies from the bakery for tonight

 

[jplahm]

I like the food!...get better brother!
I still haven't trained yet! Lol! ..sick lil girl and starting a new job(overnight) ..gametime tommorow though!..

 

[wizim]

I like the food!...get better brother!
I still haven't trained yet! Lol! ..sick lil girl and starting a new job(overnight) ..gametime tommorow though!..

thanks bro! still feel like shit. working from home again today. grace went back to school today and feels "good". no call from the school nurse today. just picked her up. she is staying home from the gym though. (she works out 2 days/week (KIDS CROSSFIT) on top of lax). she should be at practice tomorrow.