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Frankdoz said:
What’s the trt plus protocol
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I’m gonna keep my testosterone around 350-400, I’ll do mast around 350, para( tren hex) I believe around 250, and Primo… I’m not sure how much primo I will add in but not very much just a little bit to kick it… and of course I will add in proviron in the end because that shit is the bomb. I know it’s a little bit more than the TRT plus however I wouldn’t say that I’m blasting because because I think I would do more milligrams but shortened time if I was in a blast.
 
trainwreck74 said:
It would be fun they said … it’s only three minutes they said. Easy peasy
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Sad part is, I love a challenge and miss wrestling so much I'd totally roll a few mats with ya and call it a win if I made it thru the first minute lol. Maybe I'm just suicidal lol. Seriously tho, ur a freaking beast bro
 
samgraves82 said:
Sad part is, I love a challenge and miss wrestling so much I'd totally roll a few mats with ya and call it a win if I made it thru the first minute lol. Maybe I'm just suicidal lol. Seriously tho, ur a freaking beast bro
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Thank you bro… I do appreciate the kind words and I miss his shit at a wrestling to you… I want you to understand I got my ass handed to me just as many times as I handed it out… It took years for me to figure it out once I figured it out and got into Greco Roman then shit finally became next level for me
 
trainwreck74 said:
Thank you bro… I do appreciate the kind words and I miss his shit at a wrestling to you… I want you to understand I got my ass handed to me just as many times as I handed it out… It took years for me to figure it out once I figured it out and got into Greco Roman then shit finally became next level for me
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I always did well in tournaments but it's because I always practiced with guys that handed me my ass on purpose so when I saw a guy my age and size it was no fear or mercy
 
trainwreck74 said:
I’m gonna keep my testosterone around 350-400, I’ll do mast around 350, para( tren hex) I believe around 250, and Primo… I’m not sure how much primo I will add in but not very much just a little bit to kick it… and of course I will add in proviron in the end because that shit is the bomb. I know it’s a little bit more than the TRT plus however I wouldn’t say that I’m blasting because because I think I would do more milligrams but shortened time if I was in a blast.
Click to expand...

No it sounds like the perfect trt
 
Tuesday
Cardio
40 min LISS on treadmill.

Warm up 3x
Trx High row( 15 reps)
Toes to bar 12 rats
Alternating medicine ball push-ups 10 reps each arm
Renegade rows 30 pound dumbbell 10 reps each arm
Slider push-ups 10 reps each arm


Push press
Barbell 5x10
135 to warm up 15 reps
185 ( 5 sets )

Giant set ( 5 sets)
*Smith machine seated front press 5x8 185 lbs
*Smith machine seated behind the head press 5x8 @185lbs
*band lateral raises 5x20
*band bent over rear fly 5x20
*band upright row 5x20

Cable work 3 x through
Lateral raises 15 reps each arm
Frontal raise 15 reps each arm
Rear fly 15 reps
Upright row 15 reps
Face pole with rope 15 rats
Farmers carry hundred pound dumbbells one lap around the gym.

3x through

Seated dips 20 reps
French curl bar nose breakers
12 reps

10 minutes of one minute on one min off racing max speed on the rower.
 
Wednesday
Cardio
15 minutes on the treadmill 15 minutes on the rower

Warm up 3x. Through
Leg lifts pike position 10 reps
Medicine ball slams 10 reps
Renegade row 30 pound dumbbell 10 reps each side
GHD 10 reps
Wtaw ( trx instead of a reverse fly have your arms in a slightly higher angle position) Y
10 reps
TRX low row 10 reps


Hang cleans
8x8
5@185
5@225

Hammer strength low row
3x15
135 each side

Wide grip pull downs
10 sets of 12 reps
170

Reverse Nero grip pulldowns
5 sets 15 reps
180

Giant set 3 x
Cable : rope pull aparts emphasizing rhomboids and traps
Single arm bent over row hundred pounds 10 reps each side
Straight arm broke pull down shampoo sizing the lats
100 pounds 15 reps


Reverse hypers 3 sets 10 reps
Toes to bar 3 sets 10 reps
Glute bridge. : thruster 3 sets 10 reps
 
Thursday- light leg day
Cardio
20 minutes interval on the treadmill

Warm up
GlutenActivating bullfrog exercises 10 reps each direction each leg
Lunge complex 10 reps each leg
-walking , Are reversed, lateral, diagonal
TRX single leg pistol squat, 10 reps each leg


Scissor jump squats in smith machine.
4 sets of 10 each leg
-30 air squats
4 sets of 12 touch and go box squats 225lbs

Leg extensions
3 sets of 35 each leg and 3 sets of 35 together.
1 min rest repeat 3x.
Seated Leg curls
3 sets of 30


20 min stair mill.
Stretch and stretch again
 
Monday

Cardio 20 min hard interval on treadmill.

Warm up 3x
*Bullfrog glute and adductor/abductor activation exercises. 25 reps each leg
*Later/diagonal lunges 10 each leg, each direction.
*band good mornings 20 reps
*hip thrusters 10
*leg lifts ( pike position ) 10 reps

*Ass to grass call bar back squat
4x8
225/275/315/365
*Ass to grass safety squat bar
4x12
225/275/315/275
*Snatch grip RDL. 4x10 concentrating on eccentric movement 10 seconds to the ground..
135/185/225/185

Hack squats hammer strength platform
10 plates x 12 reps
12 plates x 10 reps
14 plates x 8 reps
16 plates x 6 reps
10 plates x 20 reps

Too exhausted for metcon
1009 meter row sprinting every other 100 meters
Stretch and crawl to truck. :)
 
Get Shredded!
Tuesday
Cardio
20 min LiSS treadmill

Warm up 3 rounds
*slider push ups - 20 reps
*powel raises - 10 each side
*Inverted rows 10 reps
*Dumbbell single arm external rotator off knee 10 reps each arm
*Medicine ball push-ups, 10 reps each arm

Super set
*Standing Push press bar bell
135 @ 12 reps front, 12 reps behind head
185@ 10 reps front, 10 reps behind head
215@ 8 reps front , 8 reps rear
225 @ 6 reps front, 6 reps rear
*Trx inverted ring pull-ups
4 sets , 20 reps


Super set (4)
*Single arm DB seated Arnold presses
10@70
10@75
10@80
10@85
*Prone Incline rear db flys.
10@30
10@35
10@40
10@35
*Barbell upright row.
10@135(x4 sets)

Cable super set
Lateral raises
3 sets of 20 reps
Front raises
3 sets of 15 reps
Face pulls with rope
3 sets of 15 reps
Seated dips
3 sets of 25 reps

Metcon 5 rounds
30 double unders
20 toes to bar
10 burpees.
 
Wednesday
Cardio
45 min 10% incline brisk walk

Warm up
Plank ( 30 sec front/ each side )
KB swings 10 reps
Medicine ball slams 10 reps
V-ups with sliders 10reps
Hip thrusters 10 reps

Dead lift / toes to bar in between (5 reps )
225x10
315x8(7 sets)

4 sets
Inverted pull-ups (10 reps )
Prone db incline rows (75lb db-10 reps)
Prone db incline flys( 25lb db-10 reps)
Single arm bent over db row (90/100/105/110- 10 reps each arm)

3 sets
Trx y row (10 reps)
Renegade row db-45 lb 10 reps
Hammer strength low row ( 4 plates - 10 reps each arm )

Reverse hypers 12 reps
Hip thrusters 12 reps
Prone y leg and upper body lift ( hold 30 seconds )

Cardio
20 min interval arc trainer
 
Thursday
Cardio day
40 min LiSS treadmill
20 min stair mill
10 min interval row machine

Later that day 60 min hot yoga class
 
Friday
Cardio 20 min treadmill

Warm up
Med ball push ups 10 each arm
Zotman db rotators 10 reps each arm
Trx row 10 reps
Trx ring push up 10 reps
Slider single arm push ups 10 reps


Work

Pull ups
Wide grip
3 sets of 15 reps
Neutral grip
3 sets 8 reps
Weighted pull ups
2 reps max weight
+45
+65
+76(kettle bell)
+90

Wide grip pull downs
6 sets 12 reps
180 lbs
Narrow reverse grip pull down
6 sets 12 reps
180 lbs
Narrow front grip
3 sets 12 reps
180 lbs

3 sets 10 reps
Straight arm cable pull downs.
Rope pull aparts


Metcon
4 rounds for time
Row 250 meters
Toes to bar (8 reps )
Burpee (8 reps )
Inverted pull up (10 reps )

Stretch
Stretch
Stop cramping and stretch more. ;).

10 min easy walk on treadmill
 
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Monday
Cardio
30 min interval on treadmill

Warm up
3x
Plank with lateral leg slides
10 reps each side
Groin plate slides
10 Reps each side
Trx pistol squat
10 reps each leg
Cossix lateral squat.
10 reps each side
V-ups with sliders
10 reps


Work
Safety squat
10x10 ass to grass
225 lbs
RDL
10x10( 10 seconds to lower )
185/225
Bullfrog glute activators
30 reps each side
10 sets

3 rounds
GhD rogue
15 reps
Single leg then both leg thrusters
30 total reps
Rogue belt squat machine.
20 reps
Body weight box squat touch and go
30 reps

Decided to skip the metcon because my back and glutes were starting to tighten up… So I did some foam rolling and some really good stretching for about 20 minutes… While my wife finished her work out.
 
So life had ts way with me last week.
First I pulled a muscle in my back power cleaning, either not warmed up correctly or just getting old. Prolly both. Next day I smash the f out of my thumb with a 12lb sledge hammer.

Back is better thumb feels like shit. But manageable. Last week was super lame.
Cardio and abs is all I could muster.

Monday this week
Cardio 30 min interval treadmill

Warm up 3x through
Toes to bar 10 reps
Cossack squat 10 each side.
Groin plate slides. 5 each leg.
Single leg Glute bridge thruster 10 reps
Lateral monster walks with band. 10 each side

Front squat
5x8
1@125lbs 20 reps
5 @ 225lbs 8 reps
Lunge complex in between sets
10 each
Lateral
Diagonal
Reverse

Low bar back squat
5x8
5@ 315 lbs

Touch and go air squats on 12” box 25 reps in between each set

Safety squat bar
5x8
2@225 ass to grass
3@275 ass to grass

Stretch between each set

Hack squat sled.
5x10
Calf raises between each set
Tibialis anterior work also.

Stair mill for 15 min. Street state.
Stretch and abs
 
maxmuscle1 said:
GD! What happened? Glass ? Don’t tell me from a weight slam!?

Max
I see - the engine!
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The air ram on the Front trailer broke and got stuck hanging up the dolly so I Couldnt unhook it. The 1 inch bolt holding the ram in place wouldn’t budge so I grabbed a 12 pound sledge hammer but unfortunately the pipe I was using to drive it through with the hammer didn’t hold up so well on a hard swing. My thumb did a good job of stopping the hammer though. The guy I was working with at the dock started freaking out when he saw it split and start gushing. I said dude it’s fine it’s just a thumb, and I’ve got another one. Although my wife’s gonna be pissed… He said your wife?!? I said well yeah that was her favorite thumb.
 
trainwreck74 said:
The air ram on the Front trailer broke and got stuck hanging up the dolly so I Couldnt unhook it. The 1 inch bolt holding the ram in place wouldn’t budge so I grabbed a 12 pound sledge hammer but unfortunately the pipe I was using to drive it through with the hammer didn’t hold up so well on a hard swing. My thumb did a good job of stopping the hammer though. The guy I was working with at the dock started freaking out when he saw it split and start gushing. I said dude it’s fine it’s just a thumb, and I’ve got another one. Although my wife’s gonna be pissed… He said your wife?!? I said well yeah that was her favorite thumb.
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Lol. The bootyhole thumb ! That sucks , I re-racked a 85lb dumbbells (old school ones) and I wasn’t paying attention and it set it down w my finger between the d-bell and the metal lip! Snapped it in half right there! PAIN!! Also,
I was 15 and working @ the gym. I was afraid(embarrassed)to tell them; but finally did and they took me to the little ER clinic ; they splinted it and I went back to worn for 6 more hours. I didn’t even stop working out ! But it hurt like a bitch !! I always pay close attention since! I hate the “load 20-30 plates on the mega leg press” then they walk away after doing 2 sets of 1/3 reps and their buddy standing on the sled! Lol. We had mainly female staff at that location and I made a big sign and would announce over the loud speaker to re-rack your weights. After they saw me embarrass a few guys, they quit leaving crap all over. Sad thing was , we had a whole hardcore(no rules) area with all the heaviest stuff but it is in like a 20,000 sq ft warehouse but it was open sliders- so it gets hot AF!
Hard to find that stuff these days . I have mine at home now . I need to finish it by April (too busy this year to finish it.

Get well and keep it clean! The wife needs the Thumb to heal!! Lol.

Max
 
maxmuscle1 said:
Lol. The bootyhole thumb ! That sucks , I re-racked a 85lb dumbbells (old school ones) and I wasn’t paying attention and it set it down w my finger between the d-bell and the metal lip! Snapped it in half right there! PAIN!! Also,
I was 15 and working @ the gym. I was afraid(embarrassed)to tell them; but finally did and they took me to the little ER clinic ; they splinted it and I went back to worn for 6 more hours. I didn’t even stop working out ! But it hurt like a bitch !! I always pay close attention since! I hate the “load 20-30 plates on the mega leg press” then they walk away after doing 2 sets of 1/3 reps and their buddy standing on the sled! Lol. We had mainly female staff at that location and I made a big sign and would announce over the loud speaker to re-rack your weights. After they saw me embarrass a few guys, they quit leaving crap all over. Sad thing was , we had a whole hardcore(no rules) area with all the heaviest stuff but it is in like a 20,000 sq ft warehouse but it was open sliders- so it gets hot AF!
Hard to find that stuff these days . I have mine at home now . I need to finish it by April (too busy this year to finish it.

Get well and keep it clean! The wife needs the Thumb to heal!! Lol.

Max
Click to expand...

I hear ya max. I’ve smashed my fingers more than once on the damn metal lip racking my dumbbells. Apparently I’m a slow learner…
And as per the gym etiquette… I’m fucking huge about that one…pick up your shit, re-rack your weight and don’t be an asshole… It’s usually female staff, including my 15 year-old daughter who works at my gym, that has to put your weights away when you’re too lazy to put them back… I am old-school mind you but I wish people had a lot more respect for each other, fellow weight lifters and of course respect for the gym and its employees to give you a great place to work out.
 
Tuesday
Cardio
Treadmill. 30 min LiSS.

Warm up
3x through
*Slide laying rotations
5 each side
*db external rotations off knee
10 each side
*sliding single arm push-ups.
16 reps
*trx ring rows
12 reps
*med ball single arm push-ups
8 each arm
*Inverted pull up
10 reps


Calves in between each set
20 reps tibialis
10 reps neutral foot position
10 reps pigeon toe foot position
10 reps duck foot position
Work: lats/calves
Cable lat pull downs
Neutral grip wide
10 sets of 12 reps
(6) @ 180
(2) @ 200
(2) @210

Calves

Cable lat pull downs
Narrow reverse grip
5x8 @ 200lbs

Calves

Table lat pull downs narrow neutral grip
5x5 hold at bottom
180lbs

Calves

Giant set
12 reps each station.
*High row cable / rope
*Lat pull down and arm spread
*Mid level cable rope pulls ( similar to a Face pull )
*Inverted row with feet on bench
*trx T row with rings

Super set
3x 10
Laying face down on incline…
*DB rows 10 reps
80 lbs
*DB single arm row supported by bench
100lbs

Hammer strength unilateral free weight low row.
6 sets 10 reps
180/230/280/330/380/230

15 min stair mill
Stretch stretch stretch.


Wednesday -active rest day

Cardio /abs/stretch
40 min treadmill

Ab complex
5 sets 10 reps
*Toes to bar
*crunch
*bicycle
*v-ups with sliders
*Vacuums on back


Stretch and Foam roll
 
trainwreck74 said:
I hear ya max. I’ve smashed my fingers more than once on the damn metal lip racking my dumbbells. Apparently I’m a slow learner…
And as per the gym etiquette… I’m fucking huge about that one…pick up your shit, re-rack your weight and don’t be an asshole… It’s usually female staff, including my 15 year-old daughter who works at my gym, that has to put your weights away when you’re too lazy to put them back… I am old-school mind you but I wish people had a lot more respect for each other, fellow weight lifters and of course respect for the gym and its employees to give you a great place to work out.
Click to expand...

That is awesome! Sometimes you have to “be the stern manager/owner “‘even if you aren’t , just so people follow rules! Those same guys , I like them but, not their lazy habits! So putting them in check once in a while helps everyone.
One of the guys is a pro athlete and gets over 300+ lbs! He is a teddy bear though and got super scared/red faced when I confronted him(keep in mind : we know each other well). I actually think he felt entitled and had his mom clean up for him. Glad there are good people that can get “those guys” to clean up their area!

Max
 
trainwreck74 said:
I hear ya max. I’ve smashed my fingers more than once on the damn metal lip racking my dumbbells. Apparently I’m a slow learner…
And as per the gym etiquette… I’m fucking huge about that one…pick up your shit, re-rack your weight and don’t be an asshole… It’s usually female staff, including my 15 year-old daughter who works at my gym, that has to put your weights away when you’re too lazy to put them back… I am old-school mind you but I wish people had a lot more respect for each other, fellow weight lifters and of course respect for the gym and its employees to give you a great place to work out.
Click to expand...
Been there done that as well with dumbbells or even when doing squats as I tend to use a very wide grip due to my long arms. Hate that as well...
 
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