Approved Log First TRT log

[snifer]

Here my detail weekly train routine:

Weekay 1 (Monday): Chest and Triceps

1. Warm-up: I will start with 5-10 minutes of light cardio exercises such as jogging or cycling to get my blood flowing and warm up my muscles.
2. Chest exercises:
   • Barbell Bench Press: I will perform 3 sets of 8-10 reps.
   • Dumbbell Flyes: I will do 3 sets of 10-12 reps.
   • Push-ups: I will aim for 3 sets to failure.
   • Incline Dumbbell Press: I will include 3 sets of 8-10 reps.
3. Triceps exercises:
   • Tricep Dips: I will perform 3 sets of 8-10 reps.
   • Close-grip Bench Press: I will do 3 sets of 8-10 reps.
   • Tricep Pushdowns: I will include 3 sets of 10-12 reps.
   • Overhead Tricep Extension: I will perform 3 sets of 10-12 reps.
4. Core exercise:
   • Plank: I will aim for 3 sets of 30-60 seconds.
5. Cool-down: After the workout, I will spend a few minutes stretching my chest, triceps, and core muscles to promote flexibility and aid in recovery.

Day 2 (Tuesday): Back and Biceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Back exercises:
   • Deadlifts: I will perform 3 sets of 6-8 reps.
   • Pull-ups or Lat Pulldowns: I will aim for 3 sets of 8-10 reps.
   • Barbell Rows: I will do 3 sets of 8-10 reps.
   • Single-arm Dumbbell Rows: I will include 3 sets of 10-12 reps per arm.
3. Biceps exercises:
   • Barbell Curls: I will perform 3 sets of 8-10 reps.
   • Hammer Curls: I will do 3 sets of 10-12 reps.
   • Preacher Curls: I will include 3 sets of 10-12 reps.
   • Concentration Curls: I will perform 3 sets of 10-12 reps per arm.
4. Core exercise:
   • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
5. Cool-down: After the workout, I will spend a few minutes stretching my back, biceps, and core muscles.

Day 3 (Wednesday): Rest



Day 4 (Thursday): Legs and Shoulders

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Leg exercises:
   • Squats: I will perform 3 sets of 8-10 reps.
   • Lunges: I will do 3 sets of 10-12 reps per leg.
   • Leg Press: I will include 3 sets of 10-12 reps.
   • Romanian Deadlifts: I will perform 3 sets of 8-10 reps.
3. Shoulder exercises:
   • Shoulder Press: I will aim for 3 sets of 8-10 reps.
   • Lateral Raises: I will do 3 sets of 10-12 reps.
   • Front Raises: I will include 3 sets of 10-12 reps.
   • Upright Rows: I will perform 3 sets of 10-12 reps.
4. Core exercise:
   • Hanging Leg Raises: I will aim for 3 sets of 10-12 reps.
5. Cool-down: After the workout, I will spend a few minutes stretching my legs, shoulders, and core muscles.

Day 5 (Friday): Chest and Triceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Chest exercises: I will repeat the chest exercises from Day 1, but with some variations:
   • Incline Bench Press: I will perform 3 sets of 8-10 reps.
   • Cable Chest Press: I will do 3 sets of 10-12 reps.
   • Dumbbell Pullovers: I will include 3 sets of 10-12 reps.
3. Triceps exercises: I will repeat the triceps exercises from Day 1.
4. Core exercise:
   • Plank: I will aim for 3 sets of 30-60 seconds.
5. Cool-down: After the workout, I will spend a few minutes stretching my chest, triceps, and core muscles.

Day 6 (Saturday): Back and Biceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Back exercises: I will repeat the back exercises from Day 2.
3. Biceps exercises: I will repeat the biceps exercises from Day 2.
4. Core exercise:
   • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
5. Cool-down: After the workout, I will spend a few minutes stretching my back, biceps, and core muscles.

Day 7 (Sunday): Rest

 

[JasonPriest]

very good log, great info

 

[BookerTNY]

Here my detail weekly train routine:

Weekay 1 (Monday): Chest and Triceps

1. Warm-up: I will start with 5-10 minutes of light cardio exercises such as jogging or cycling to get my blood flowing and warm up my muscles.
2. Chest exercises:
   • Barbell Bench Press: I will perform 3 sets of 8-10 reps.
   • Dumbbell Flyes: I will do 3 sets of 10-12 reps.
   • Push-ups: I will aim for 3 sets to failure.
   • Incline Dumbbell Press: I will include 3 sets of 8-10 reps.
3. Triceps exercises:
   • Tricep Dips: I will perform 3 sets of 8-10 reps.
   • Close-grip Bench Press: I will do 3 sets of 8-10 reps.
   • Tricep Pushdowns: I will include 3 sets of 10-12 reps.
   • Overhead Tricep Extension: I will perform 3 sets of 10-12 reps.
4. Core exercise:
   • Plank: I will aim for 3 sets of 30-60 seconds.
5. Cool-down: After the workout, I will spend a few minutes stretching my chest, triceps, and core muscles to promote flexibility and aid in recovery.

Day 2 (Tuesday): Back and Biceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Back exercises:
   • Deadlifts: I will perform 3 sets of 6-8 reps.
   • Pull-ups or Lat Pulldowns: I will aim for 3 sets of 8-10 reps.
   • Barbell Rows: I will do 3 sets of 8-10 reps.
   • Single-arm Dumbbell Rows: I will include 3 sets of 10-12 reps per arm.
3. Biceps exercises:
   • Barbell Curls: I will perform 3 sets of 8-10 reps.
   • Hammer Curls: I will do 3 sets of 10-12 reps.
   • Preacher Curls: I will include 3 sets of 10-12 reps.
   • Concentration Curls: I will perform 3 sets of 10-12 reps per arm.
4. Core exercise:
   • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
5. Cool-down: After the workout, I will spend a few minutes stretching my back, biceps, and core muscles.

Day 3 (Wednesday): Rest



Day 4 (Thursday): Legs and Shoulders

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Leg exercises:
   • Squats: I will perform 3 sets of 8-10 reps.
   • Lunges: I will do 3 sets of 10-12 reps per leg.
   • Leg Press: I will include 3 sets of 10-12 reps.
   • Romanian Deadlifts: I will perform 3 sets of 8-10 reps.
3. Shoulder exercises:
   • Shoulder Press: I will aim for 3 sets of 8-10 reps.
   • Lateral Raises: I will do 3 sets of 10-12 reps.
   • Front Raises: I will include 3 sets of 10-12 reps.
   • Upright Rows: I will perform 3 sets of 10-12 reps.
4. Core exercise:
   • Hanging Leg Raises: I will aim for 3 sets of 10-12 reps.
5. Cool-down: After the workout, I will spend a few minutes stretching my legs, shoulders, and core muscles.

Day 5 (Friday): Chest and Triceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Chest exercises: I will repeat the chest exercises from Day 1, but with some variations:
   • Incline Bench Press: I will perform 3 sets of 8-10 reps.
   • Cable Chest Press: I will do 3 sets of 10-12 reps.
   • Dumbbell Pullovers: I will include 3 sets of 10-12 reps.
3. Triceps exercises: I will repeat the triceps exercises from Day 1.
4. Core exercise:
   • Plank: I will aim for 3 sets of 30-60 seconds.
5. Cool-down: After the workout, I will spend a few minutes stretching my chest, triceps, and core muscles.

Day 6 (Saturday): Back and Biceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Back exercises: I will repeat the back exercises from Day 2.
3. Biceps exercises: I will repeat the biceps exercises from Day 2.
4. Core exercise:
   • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
5. Cool-down: After the workout, I will spend a few minutes stretching my back, biceps, and core muscles.

Day 7 (Sunday): Rest

@snifer finally we see some updates, you know dont wait 6 days? you can update as you go

what we are missing is weights, what weights you doing each week? lets see those

and hows is your diet?

 

[Julio-LAlove]

@snifer good training push man

 

[BlackJesus]

@snifer is pushing the training
how about weights?

 

[OliverMax]

i want to see more about your diet playa

 

[HenryBigLegs]

@snifer you DA MAN
how is that diet coming ?

 

[Monstro]

@snifer log respect good details, can you add weights please next update? dont edit just add updates with weights and some diet info

 

[snifer]

@snifer log respect good details, can you add weights please next update? dont edit just add updates with weights and some diet info

I apologize for my delay, im currently in vacation with my family i will try update asap

 

[Mobster]

What poundages?

 

[snifer]

here my kg:

1. Warm-up: I will start with 5-10 minutes of light cardio exercises such as jogging or cycling to get my blood flowing and warm up my muscles.
2. Chest exercises:
   • Barbell Bench Press: I will perform 3 sets of 8-10 reps. 32 kg each
   • Dumbbell Flyes: I will do 3 sets of 10-12 reps.16 kg each
   • Push-ups: I will aim for 3 sets to failure.
   • Incline Dumbbell Press: I will include 3 sets of 8-10 reps. 32 kg each
3. Triceps exercises:
   • Tricep Dips: I will perform 3 sets of 8-10 reps.
   • Close-grip Bench Press: I will do 3 sets of 8-10 reps. 60kg
   • Tricep Pushdowns: I will include 3 sets of 10-12 reps. 30kg
   • Overhead Tricep Extension: I will perform 3 sets of 10-12 reps. 25kg
4. Core exercise:
   • Plank: I will aim for 3 sets of 30-60 seconds.

Day 2 (Tuesday): Back and Biceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Back exercises:
   • Deadlifts: I will perform 3 sets of 6-8 reps. 120kg ( ha injuries taking easy for now=
   • Pull-ups or Lat Pulldowns: I will aim for 3 sets of 8-10 reps. 75kg
   • Barbell Rows: I will do 3 sets of 8-10 reps. 50 kg
   • Single-arm Dumbbell Rows: I will include 3 sets of 10-12 reps per arm. 36kg
3. Biceps exercises:
   • Barbell Curls: I will perform 3 sets of 8-10 reps. 40 kg
   • Hammer Curls: I will do 3 sets of 10-12 reps. 20kg
   • Preacher Curls: I will include 3 sets of 10-12 reps. 40kg
   • Concentration Curls: I will perform 3 sets of 10-12 reps per arm. 20kg
4. Core exercise:
   • Russian Twists: I will aim for 3 sets of 10-12 reps per side.

Day 3 (Wednesday): Rest



Day 4 (Thursday): Legs and Shoulders

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Leg exercises:
   • Squats: I will perform 3 sets of 8-10 reps. 100 kg
   • Lunges: I will do 3 sets of 10-12 reps per leg. 16 kg
   • Leg Press: I will include 3 sets of 10-12 reps. 220kg
   • Romanian Deadlifts: I will perform 3 sets of 8-10 reps. 80kg
3. Shoulder exercises:
   • Shoulder Press: I will aim for 3 sets of 8-10 reps. 30 kg each
   • Lateral Raises: I will do 3 sets of 10-12 reps. 14 kg each
   • Front Raises: I will include 3 sets of 10-12 reps. 12kg each
   • Upright Rows: I will perform 3 sets of 10-12 reps. 12 kg each
4. Core exercise:
   • Hanging Leg Raises: I will aim for 3 sets of 10-12 reps.

Day 5 (Friday): Chest and Triceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Chest exercises: I will repeat the chest exercises from Day 1, but with some variations:
   • Incline Bench Press: I will perform 3 sets of 8-10 reps. 80 kg
   • Cable Chest Press: I will do 3 sets of 10-12 reps. 25kg each
   • Dumbbell Pullovers: I will include 3 sets of 10-12 reps. 32kg
3. Triceps exercises: I will repeat the triceps exercises from Day 1.
4. Core exercise:
   • Plank: I will aim for 3 sets of 30-60 seconds.

Day 6 (Saturday): Back and Biceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Back exercises: I will repeat the back exercises from Day 2.
3. Biceps exercises: I will repeat the biceps exercises from Day 2.
4. Core exercise:
   • Russian Twists: I will aim for 3 sets of 10-12 reps per side.

 

[SteveSmith]

good update, you are killing it

 

[BookerTNY]

here my kg:

1. Warm-up: I will start with 5-10 minutes of light cardio exercises such as jogging or cycling to get my blood flowing and warm up my muscles.
2. Chest exercises:
   • Barbell Bench Press: I will perform 3 sets of 8-10 reps. 32 kg each
   • Dumbbell Flyes: I will do 3 sets of 10-12 reps.16 kg each
   • Push-ups: I will aim for 3 sets to failure.
   • Incline Dumbbell Press: I will include 3 sets of 8-10 reps. 32 kg each
3. Triceps exercises:
   • Tricep Dips: I will perform 3 sets of 8-10 reps.
   • Close-grip Bench Press: I will do 3 sets of 8-10 reps. 60kg
   • Tricep Pushdowns: I will include 3 sets of 10-12 reps. 30kg
   • Overhead Tricep Extension: I will perform 3 sets of 10-12 reps. 25kg
4. Core exercise:
   • Plank: I will aim for 3 sets of 30-60 seconds.

Day 2 (Tuesday): Back and Biceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Back exercises:
   • Deadlifts: I will perform 3 sets of 6-8 reps. 120kg ( ha injuries taking easy for now=
   • Pull-ups or Lat Pulldowns: I will aim for 3 sets of 8-10 reps. 75kg
   • Barbell Rows: I will do 3 sets of 8-10 reps. 50 kg
   • Single-arm Dumbbell Rows: I will include 3 sets of 10-12 reps per arm. 36kg
3. Biceps exercises:
   • Barbell Curls: I will perform 3 sets of 8-10 reps. 40 kg
   • Hammer Curls: I will do 3 sets of 10-12 reps. 20kg
   • Preacher Curls: I will include 3 sets of 10-12 reps. 40kg
   • Concentration Curls: I will perform 3 sets of 10-12 reps per arm. 20kg
4. Core exercise:
   • Russian Twists: I will aim for 3 sets of 10-12 reps per side.

Day 3 (Wednesday): Rest



Day 4 (Thursday): Legs and Shoulders

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Leg exercises:
   • Squats: I will perform 3 sets of 8-10 reps. 100 kg
   • Lunges: I will do 3 sets of 10-12 reps per leg. 16 kg
   • Leg Press: I will include 3 sets of 10-12 reps. 220kg
   • Romanian Deadlifts: I will perform 3 sets of 8-10 reps. 80kg
3. Shoulder exercises:
   • Shoulder Press: I will aim for 3 sets of 8-10 reps. 30 kg each
   • Lateral Raises: I will do 3 sets of 10-12 reps. 14 kg each
   • Front Raises: I will include 3 sets of 10-12 reps. 12kg each
   • Upright Rows: I will perform 3 sets of 10-12 reps. 12 kg each
4. Core exercise:
   • Hanging Leg Raises: I will aim for 3 sets of 10-12 reps.

Day 5 (Friday): Chest and Triceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Chest exercises: I will repeat the chest exercises from Day 1, but with some variations:
   • Incline Bench Press: I will perform 3 sets of 8-10 reps. 80 kg
   • Cable Chest Press: I will do 3 sets of 10-12 reps. 25kg each
   • Dumbbell Pullovers: I will include 3 sets of 10-12 reps. 32kg
3. Triceps exercises: I will repeat the triceps exercises from Day 1.
4. Core exercise:
   • Plank: I will aim for 3 sets of 30-60 seconds.

Day 6 (Saturday): Back and Biceps

1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
2. Back exercises: I will repeat the back exercises from Day 2.
3. Biceps exercises: I will repeat the biceps exercises from Day 2.
4. Core exercise:
   • Russian Twists: I will aim for 3 sets of 10-12 reps per side.

@snifer I like this update

but I see you're missing cardio, why don't you do cardio?

also what have you been eating lately?

 

[Julio-LAlove]

@snifer I like the weights
can you tell us what you been eating?

 

[BlackJesus]

@snifer good weights for sure

 

[OliverMax]

any picture update? you said vacation lets see a few pics

 

[HenryBigLegs]

@snifer you're pumping it bro, can you please at least share some meals

 

[Monstro]

TOP Gun training @snifer maybe snap a few meal pictures for us to see too

 

[Topps_Baseball88]

Definitely get some meal updates.

 

[Mobster]

32kg bench press?? The bar weighs 20kg