Contest everything log

[Iranon]

Training for my first show. Would love to win the masters class (over 45) and better yet be in the best shape of my life. I am about 8 months out just started my first cycle in 17 years and very excited to see what I can do at 50+. I have been on TRT for the last 12 months, my script is 120mg Test Cyp weekly.

Stats
Height 6' 1.25''
Weight 241lbs
Bodyfat 16%


Cycle:

1. 400mg Test Cyp + 500mg EQ+Anavar 50mg
2. 400mg Test Cyp + 500mg EQ+Anavar 50mg
3. 400mg Test Cyp + 500mg EQ
4. 400mg Test Cyp + 500mg EQ
5. 400mg Test Cyp + 500mg EQ
6. 400mg Test Cyp + 500mg EQ
7. 400mg Test Cyp + 500mg EQ
8. 400mg Test Cyp + 500mg EQ
9. 400mg Test Cyp + 500mg EQ
10. 400mg Test Cyp + 500mg EQ


Cycle goals are to drop 5-10lbs fat in ten weeks while gaining at least 10lbs of muscle tissue.

[tarmyg]

What does the diet look like?

[Iranon]

What does the diet look like?

Protein 270, Fat 80, carbs 250.

Goal is to drop 10lbs of fat and re-gain 10lbs of muscle.

Four meals a day and two protein shakes.

[Iranon]

1-23-2022
Leg Day

Lying hamstring curls 4x12
Seated hamstring curls 4x10

Thigh ext 4x15
Pendulum squats 5x10

Glute ham raise 2x12

Standing calves 4x12-15


Weight 237lbs

[Iranon]

1/25/2022
Push

Functional trainer incline press 5x10-12
Functional trainer decline 4x12
Cable flys 2x15

Capped delt laterals 25lbs 4x12
1/2 rep side lateral DB. 35lbs 3x10
Seated press 3x12-15

Tri rope ext 4x12-15
Lying tri DB ext 40lb 4x10-12

[Iranon]

1/27/2022

Pull Day

Low lat pull downs 3x12
Wide grip pull downs 3x12
Cable rows, uni lateral 4x10
Low lat reverse uni lateral pull downs 2x15
Pull overs 1x20

Seated DB shrugs 80lbs 3x10-12
Low trap shrugs 60lbs 2x12

Rear delt extensions 4x12-15

Standing DB curls super slow reps 40lbs 2x10
Preacher curls 2x12
Cable curls 3x10-12
DB hammer curls super slow reps 25lbs 2x15

Weight 241

[Iranon]

Leg Day

Seated Hamstring curs 4x12
Lying hamstring curls 4x12
Thigh ext 3x12
Pendulum squats 4x12
Seated leg press 3 sets 10 reps

Glute kick backs 2x12
Standing calves uni lateral 3x12-15

Weight 239

[Iranon]

1/31/2022
Push

Functional trainer incline press/fly 4x12
DB incline press 70lbs with red band 2x15
Functional trainer decline press/fly 3x12
Floor press 2x10

Cable latter caped delts 4x12
Military press 4x10-12
DB lateterals 3x15

Tri rope ext 3x12
DB lying tri ext 35lbs 3x12-15
Tri seated ext 2x12

weight 243lbs

[Iranon]

2-1-2022
Pull Day

Low lat high rows
130lbs x12,12
120x12
Wide grip pulldowns
120lbs x12,12,10
Reverse grip uni lateral low lat pulldowns
100x12,12,11
Cable rows uni lateral
100lbs x12,12,10
High rows 2x10

seated DB shrugs (super slow reps)
75lbs x12,10,10
Low trap rows 60lbs 2x12

Rear delt cable ext 3x12

Preacher curls 3x12
uni lateral cable curls 3x10
Straight bar curls 100lbs 2x12
Reverse curls 1x12

[Iranon]

2-4-2022
Leg day

Seated hamstring curls 4x12
Lying hamstring curls 4x8-12 ( last two sets drop sets beyond failure)

Thigh ext light and slow reps 2x15
Pendulum squats 5x12
Thigh ext 3x12

Glute kick backs 2x12

Standing uni lateral calf raises toes out 4x12 holding 30lb DB


Weight 240. Three weeks into cycle, ABS looking better, all lifts going up, morning wood just like when I was 18. Cold upper arms up 1/4 of an inch, cold relaxed chest up 1 inch, cold thighs up 1/2 inch, calves only up 1/8 of an inch....never had to train these when I was young, age is a bitch, waist down 1/2 inch. So far so good.

[Iranon]

New IM procedure

Mon//Fri: 1ml Test cyp (total of 400mg EW)
Mon/Fri: 1ml EQ (total 500mg EW)

EXCEL 1ml luer lock insulin syringe with 28g 3/4 pins for delts, 27g 1.25 for glutes. These pins with insulin syringes are like butter, smooth and easy. So twice the shots, smaller pins and shots that take 1/4 of the time.

[Iranon]

2/5/2022
Push

Functional trainer incline press/fly 80lbs 4x12
DB incline press 75lbs with red band 3x15
Functional trainer decline press/fly 80lbs 4x12
S.S with peck deck 2x8

capped delt DB ext 20lbs 4x12-15
Military press 4x10-12
(45lbs level 1 and 2)
cable laterals 30lbs 3x15

Tri rope ext over head 3x12
DB lying tri ext 40lbs 3x12
Tri push downs 90lbs 2x15

[Iranon]

2/6/2022

Pull day

Front lat pull downs 4x12
Cable rows uni lateral 4x10-12
Uni lateral low latt pull downs 3x12-15
Wide grip pull downs 3x10-12

Seated DB shrugs 75lbs 4x12
Low trap shrugs/rows 60lbs 2x10

Incline DB curls super slow reps 35lbs 3x10-12
Precher curls 2x15
Barbell curls 100lbs 3x10-12


Rear delt ext 4x10-15

[Iranon]

2/11/2022
Push

Functional trainer incline press/fly 70lbs 4x15
DB incline press 80lbs with red band 4x12
Functional trainer decline press/fly 70lbs 4x12


capped delt DB ext 20lbs 3x12-15
Military press 4x10-12
(55lbs level 1 and 2)
cable laterals 30lbs 3x15

Tri rope ext over head 90lbs 3x12
DB lying tri ext 45lbs 3x12
Tri push downs 100lbs 2x15

weight 241lbs

[Iranon]

2/12/2022
Leg day


Seated hamstring curls 120-140lbs 4x10-12
Lying hamstring curls x12

Thigh ext 4x12-15
Pendulum squats 4x10-12

Glute kick backs 2x12-15
Standing calf raise 3x12-15

[Iranon]

2/13/2022
Pull day

Uni lateral low latt PD 3x12
Low latt pull downs 3x12
Wide grip pull downs 4x12
Cable rows 4x10

Shrugs 4x12
Low trap shrugs 3x10

Rear delt ext 4x12

Incline DB curls super slow reps
35lbs 3x12
BB cable curls 3x12
Uni lateral curl 2x15

[JaneDoe]

I'm following..... How many weeks are you from your show?

[Mooseman33]

updated pics?

[Iranon]

I'm following..... How many weeks are you from your show?

My show is in August so about 6 months out.

[Iranon]

updated pics?

Plan on doing some in a few weeks.

[Iranon]

Push day II (high rep, low volume pump workout)

2/15/2022

Functional trainer incline fly/press 3x20
Functional trainer decline fly/press 3x20

Cable lateral capped delts 5x20

Tri rope ext over head 2x20
Tri rope ext behind back 2x20

Weight 243

[JaneDoe]

My show is in August so about 6 months out.

Got it bro!


You have plenty of time to make adjustments, 24 weeks until competition day! Have you started your cut or are you just eating on your TDEE for now?

[Iranon]

So I did blood work two days ago, did it 3 days after my last Testosterone injection ( on 400mg a week, 200mg 2x a week). My Doctor somehow forgot to order my other labs so I will get the rest off them next week.

Question. I'm on 400mg test cyp a week, for 4 weeks now and my test level was >1600ng/dl.

Not sure what this symbol means (>)? Is it under 1600 or over or is that the exact amount???

Just wondering, did the test level test to make sure my gear was real.


Thanks!

[Iranon]

Got it bro!


You have plenty of time to make adjustments, 24 weeks until competition day! Have you started your cut or are you just eating on your TDEE for now?

This is my first cycle in about 17 or 18 years so I figured I could grow and cut at the same time. A very mild cut, goal is to just drop 5 or 6lbs of fat in 10 weeks while re-gaining muscle, so far it is working. On my 8 week cruise I will do a slightly harder cut and also bump my HRT from 120mg a week to 200mg a week, aiming to drop 10lbs in those 8 weeks.

[Iranon]

I did not post them but the last 3 days I did low volume pump workouts, kind of like 1/2 days with no training to failure.

So 3 hard workouts then one day off, followed by 3 mild workouts (total of 6 a week). I'm over 50 so blasting 5 or 6 times a week is beyond me at this age.

[Cylon357]

So I did blood work two days ago, did it 3 days after my last Testosterone injection ( on 400mg a week, 200mg 2x a week). My Doctor somehow forgot to order my other labs so I will get the rest off them next week.

Question. I'm on 400mg test cyp a week, for 4 weeks now and my test level was >1600ng/dl.

Not sure what this symbol means (>)? Is it under 1600 or over or is that the exact amount???

Just wondering, did the test level test to make sure my gear was real.


Thanks!

"Greater than". 1600 is likely the cut off for that test, so anything over that just shows as ">1600".

You have to look for specific testosterone tests that read the full amount. Something like MC / LS, though I don't remember if that is EXACTLY right. It will say something on the test like "will give exact levels over 1500" or something like that. Basically, there is no cutoff for that one.

[Iranon]

2/18/2022
Push

Functional trainer incline press/fly 70lbsx12, 80x12,12
DB incline press 80lbs with red band x12,12,10+4
Functional trainer decline press/fly 70lbs x12,80x12,12, 10+2

capped delt functional trainer 30lbs 3x12
capped delt DB ext 20lbs 4x12-15
Military press 4x12
(55lbs level 1 and 2)

Tri rope ext over head 90lbs x12, 12, 10
reverse tri ext 2x12
DB lying tri ext 35lbs 3x12

weight 239lbs

[Iranon]

2/19/2022
Legs

Seated hamstring curls 130lbs 4x10-12
Lying hamstring curls 90lbs 4x12

Thigh ext (not even close to failure) 3x12
Pendulum squat 5x10-12
Thigh ext 3x12 slow reps to failure or one rep shy

Glute kick backs 40lbs 3x12-15

Standing calves 3x10-12 super slow reps

[Iranon]

2/20/2022
Pull day

Uni lateral low latt pull downs 50x12, 60x12,12,10+2
Low latt bilateral Pull downs 3x10-12 110lbs
Wide grip pull downs 100lbs 4x12
Cable rows 100lbs 3x10

seated DB shrugs 80lbs 4x10-12 super slow reps
Low trap shrugs 60lbs 2x12

DB incline curls 35lbs 3x12 super slow reps
Prime precher curls 4x10-12
DB hammer curls 25lbs 2x15 super slow reps

Rear delts functional trained 3x12

[Iranon]

2/22/2022
Light push day (no failure training)

Functional trainer incline press 2x20
Functional trainer decline press 2x20

capped delt cable laterals 4x20

Tri rope ext 2x20

[Iranon]

2/23/2022
Light leg day

Bulgarian split squats body weight 3x20
Hamstring curls 3x20
Standing claves 1x20

[Iranon]

2/24/2022
Light Pull day

Medium grip pull downs 3x20
Cable rows 2x20

Cable shrugs 3x20
Rear delts 2x20

Standing DB curls 30lbs 2x20
Concentration curls 25lbs 1x20

[Iranon]

2/25/2022
Push

Functional trainer incline press/fly 70lbsx15, 80x12,12
DB incline press 80lbs with red band x14,12, 12 but not using band on this set
Functional trainer decline press/fly ,80x12,12,12
Floor BB press 225lbs 2x12-15

capped delt functional trainer 30lbs 3x12
Military press prime 210lbs 3x12
Side delt DB laterals 25lbs 3x12-15

Tri rope ext over head 90lbs x12, 12, 100lbs x10
DB lying tri ext 40lbs 3x12
Behind head tri rope ext 2x12 forget the weight

weight 238lbs

[Iranon]

2/27/2022
Legs
Lying hamstring curls 90lbs 5x10-12
Seated hamstring curls 130-140lbs 5x12


Pendulum squat 5x10
Leg press 2x12
Thigh ext 3x12 slow reps to failure or one rep shy

Glute kick backs 40lbs 3x15

Pendulum squat Standing calves 4x12-15 super slow reps


238.5lbs

[SampsonandDelilah]

"Greater than". 1600 is likely the cut off for that test, so anything over that just shows as ">1600".

You have to look for specific testosterone tests that read the full amount. Something like MC / LS, though I don't remember if that is EXACTLY right. It will say something on the test like "will give exact levels over 1500" or something like that. Basically, there is no cutoff for that one.

This ^^^^^

Try and find your free test score as well as well as your sensitive estrogen numbers and your SHBG levels (make sure the extra test you have isn’t being gobbled up before it becomes bioavailable)

Keep pushing, keep eating. August is far and close at the same time.

[Iranon]

3/1/2022
Pull day


Low latt pull downs 130lbs 3x12
Wide grip pull downs 4x12
Uni lateral Cable rows 100-110lbs 4x10
Pull overs 2x15

DB Shrugs seated 80lbs 3x12 two second hold at top

Rear delt ext 4x12

Incline DB curls super slow reps 35lbs 2x12
Precher curls 3x10-12
Uni lateral cable curls 40lbs 2x12
Hammer DB curls 25lbs 2x10 super slow reps

[Iranon]

This ^^^^^

Try and find your free test score as well as well as your sensitive estrogen numbers and your SHBG levels (make sure the extra test you have isn’t being gobbled up before it becomes bioavailable)

Keep pushing, keep eating. August is far and close at the same time.

Thanks for the advice, getting that blood work next week.

It is very odd how far and close 6 months away appears to be when you need to be ripped for a show.

[Iranon]

3/4/2022
Push Day

Functional trainer incline 70lbs 3x15
DB Incline press/fly 80lbs + red band 4x12,12,10+2
Functional trainer decline 80lbs 3x12
Floor press 225lbs 2x12

Capped delt cable laterals 4x12-15
DB 1/3 rep DB latterals 35lbs 4x12
Cable laterals 3x10-12

Tri rope ext/push down 90lbs 2x-15
DB tri ext seated unilateral 35lbs 3x12
Lying DB tri ext 40lbs 3x12

Joints felt very good today, best they have in 4-5 years.

[Iranon]

3/12/2022
Legs

Seated hamstring curl 120-140lbs 5x10-12
seated hamstring curl 4x12

Hack squat 225lbs 5x10-12
Pendulum squat 4x12

Hip thrusts 225lbs 2x12-15
Glute kick backs 50lbs 2x12

Calf raises standing 3x12-15

[Iranon]

3/13/2022
Pull day

Cable rows 5x8-10
Close grip PD 3x12
Rope pullovers 2x12
Wide grip PD 3x12-15

Shrugs standing 3x12
Low trap shrugs 2x12

Cable curls 4x10-12
Single arm cable curls 4x10

Rear delt ext 4x12