tr advanced HRT log

[tr]

Haven't been training seriously since late summer, this week I have came back to the gym to do some seriouss work. Now I am cruising so I won't make any dramatic gains, I will just focus on regaining some muscle during the first month of this cruise then leaning out a little bit during the other part. Usually it is very hard for me to stick with the plan when cruising, this is why I decided to make this log - I want to do everthing to the dot this time no missed meals, no unplanned cheats, no missed workouts etc. For the past months I was on 150mg test cyp, now I switch to more advanced hrt protocol 100mg test cyp/100mg masteron/100mg npp and see how it goes. No hgh, no peptides, no AIs this time, just 100mcg T4 ed. I am planing to do this for 8-12 weeks at least
Now I am sitting only 215lbs

THE DIET:
I will have high (legs and maybe back workout days), medium (chest/triceps and shoulders/biceps days) and low (off days) carb days

Medium carb day:
MEAL1
1 cup oatmeal
banana
30g whey

MEAL2 pwo
2 cups white rice
8 oz white fish

MEAL3
2 cups white rice
8oz white fish

MEAL4
1 cup brown rice
8oz chicken

MEAL5
10oz beef
salad

MEAL6
5 whole eggs or cottage cheese, whey with almonds

High carb days:
Protein stays the same just increase carbs
meal1-100g carbs
meal2-125g carbs
meal3-75g carbs
meal4 and meal5 - 50g carbs

Low carbs days:
I will have 50g carbs with 3 meals: 2,3 and 4 for total 150g carbs. I will add some fats avocados and coconut oil this day too

So carbs varies from 150 to 400g day, protein 200-250g and fats 30-55g

TRAINING SPLIT:
Quads/hams/calves
Chest/triceps
Back/calves
Shoulders/biceps

I do not have set days where I train certain bodyparts, I will be working out 3-5 times a week, so every body part will be hit every 4-8 days

No cardio, I will be having 2-3 muay thai sessions a week

Advanced HRT protocol:
First week I will go with 50mg cyp/50mg masteron/50mg npp MWF for total 300mg week, then lower to 200mg total week and do only MTh injections

 

[fitnesskatz]

fitnesskatz

there you go man,,,sounds like a plan,,,goals are important

 

[tr]

Week 1: legs, chest/triceps, off days

Legs
Leg extensios warm up 2 sets 20 reps
Squats 2 warm up sets 3 working sets 8-10 reps
Legs press 3 x 12-15
Leg extensions 3 x 8-10
Lunges 1 x 15 reps each leg
Lying leg curls 4 x 12-8
Stiff leged deadlift 3 x 8-10
Seated calf raises 3 x 15
Calf raises in leg press 3 x 15
Diet: high carbs

Chest/Triceps
Decline bench pres 1 warm up set 3 x 8-10
Incline dumbell press 3 x 8-10
Incline cable flies 3 x 12
Pek deck one pec at the time 3 rounds 10 reps each
Close grip triceps pushdowns 3 x 12
Lying triceps extensions with EZ bar 3 x 10
BW dips 3 sets 12-15 reps each
Diet: medium carbs

Today is an off day, low carb day

 

[tr]

Week1: Back/calves/abs day

Back
Pull ups 4 x 10
Maedows rows 4 x 10
Seated rows 3 x 12
Glose grip pulldowns 3 x 12
Hanging leg raise 4 x 15
Situps incline 3 x 20
Standing calf raises 3 x 15
Leg press calf raises 3 x 15

Diet:
5 whole eggs
1c oats, banana, 1 1/2 scoop whey
train
2 cups cream of rice, 2 scoops whey
2 cups white rice, 7oz chicken
1 cup white rice, 7 oz chicken, salad
1 chicken leg, 1 wing cooked, salad

Today is off day
Diet:
Whole eggs
Chicken and rice
Fish and rice cakes
Fish and rice
Beef and avocado, salad
Cottage, cheese, whey, almonds

150C 250P 70F ~2300kcals

Tommorow shoulders/biceps workout and I will be having a bit higher carb day with a good cheat meal at the end of the day, then no cheats till 1st Dec, when I will be having a photoshoot.

This is my 5th day back into strict regime and I already like the changes I am fuller and

 

[tr]

Plans for the next 6 weeks

Diet:
M1 - 1c oats, banana, 30g whey OR 1c oats, 6 egg whites, 2 yolks
Off days - 5 whole eggs
M2 - pwo: 2 cups cream of rice, 2 scoops whey
Off days - 1c brown rice, 7 oz fish
M3 - as M2
M4 - 1c brown rice, 7oz chicken breast
M5 - 9oz beef, salad
M6 - 6oz cottage cheese 1/2 scoop whey, 16g almonds

250g carbs (150g off days), 250g pro, 30-55g fats

I will also have a high carb day once a week where carbs will be:
100g m1
50g postw
100g m2
75g m3
75g m4
50g m5
no carbs m6
for a total 450g carbs

Week3 and 4: carbs will be 200g training days and 100g off days
Week5: 150g training days, 50g off days, no whey, replace oats with br rice and beef, cottage cheese with fish
Week6: 100g training days, no carbs off days

Training:
No changes, 4 sometimes 5 days a week, 3 weeks out I might swith to 3 day chest,shoulders,triceps back,biceps legs split.

Cardio:
No cardio for the first 2 weeks then I will add 20-30 cardio session eod

AAS:
Wanted to ease a little bit but I need to look my best on 1st Dec, so I will keep test at trt dosage 100-150mg week and will add npp,masteron,1-test cyp,winstrol in 150-200mg range

 

[flipper2012]

So this is turning into a cycle not trt, test mast npp 1test winny lol ill be tracking. Best wishes bro

 

[tr]

So this is turning into a cycle not trt, test mast npp 1test winny lol ill be tracking. Best wishes bro

Yes. When I started this log I was going to do 100 test 100mast and 100npp. Yesterday I got photoshoot offer, I do not need to be contest ready there but I need to look good, so decided to change things a little bit

 

[tr]

Week1: shoulder/biceps day and day off

Shoulders/biceps
Standing laterial raises 2 warm-up sets them 3 x 12-10 working sets
Seated db press 4 x 12,10,8,6
Db rear lateral taises lying on a bench 3 x 12
Military press 1 x 20

Standing bb curls 4 x 10
Concentration curls 3 x 10
Overhead cable curls 2 x 12
Hummer curls 1 x 20

Diet:
Cup of oatmeal, banana whey
Train
Cream of rice, whey
2 cups rice, fish
1cup rice, fish, 1/4 avocado
Cheat meal:
- chicken breast, veggies and sour cream stew
- piece of cake
- lots of cookies 10oz or so
Before bed had cottage cheese, whey and some almonds

Off day diet:
5 whole eggs
Rice,fish
Rice,fish
Chicken leg,salad
Beef,salad
Rice,chicken breast

 

[tr]

Week2: Shoulders/biceps day

Shoulder/Biceps

Machine laterial raises 4 x 12-10 reps
Seated shoulder BNP 4 x 10-6
Reverese pek dek flies 4 x 12-16
Front raises 3 x 12
Standing db curls 4 x 20-10
Cable curls 3 x 12
Machine preacher curls 3 x 12
Hummer cable curls 1 x 25

Diet
5 whole eggs
cup of brown rice, scoop of whey, 2 whole eggs
80g carbs from cream of rice, 2 scoops whey
cup of brown rice, 8oz fish, 1/4 avocado
CHEAT MEAL:
- grilled pork meat with rice, cheese, some potatoe chips
- few pieces of cake
- fruits - apple, melon

Today is Leg day
Diet high in carbs:
2 cups rice, 1 scoop whey, 2 eggs, banana
train
100g carbs from cream of rice, 50g whey, banana
2 cups brown rice, fish
2 cups brown rice, fish
1 cup brown rice, chicken meat
cottage cheese, whey, almonds

arround 450-500g carbs, 275g protein, 50g fats 3500 kcals

AAS regime now is:
100mg test cyp and 100mg NPP with .625 letro EOD
Next week adding prop to the mix at 100mg week, and will e doing 200 test/100npp eod injections for 2 more weeks, then I will drop test to 150mg week, up npp to 400mg and add wintrol at 300mg week, masteron at 300mg week

 

[tr]

Week2: Legs workout

This was my second leg workout this week, did legs on Mon too.

Leg extensions 20 15 12 12 drop 20
Hack squats 4 x 10-12
Squats 3 x 12-8
Lunges 3 sets
Lying leg curls 4 x 10-15
Stiff legged deadlift 3 x 10-12
Wide stance, legs high on platform leg press 3 x 15
Leg press calf raises 3 x 15
Standing calf raises 3 x 12 1 x 20

Very light cardio 20min

 

[biffnbash]

Photos or you are wasting time posting

Don't call it a HRT. Irks me when you guys say TRT/HRT....it ain't ....it's a fucking cycle- "Advanced HRT protocol" ?? 3 compounds @ 300mg a week ...not fucking TRT.