Built for 40-Log

[jpe1]

Wk 48 – D1 | Block 2 – Wk 5
3:1 Accumulation Wave (Hypertrophy Phase)
Weight 207.2

Adjusting Test from 150mg week to 200mg.
Solid week last week. Was a minor deload and refocus on technique.
Moving into block 2 and more volume work. Still trying to adjust to the carbs as they do at times make my feel more tired VS when I was in a cut. Do not like the spikes. I brought some gummies for the session today and ate them half way through.

Close Grip Bench
Top Set 245x8
Back downs
5x8 225

Pendlay Row
2x8 185

Neutral Grip Face Pulls
3x15 80

SS
1-Arm Lat Pulldown
4x12 55
Leg Extensions
3x10 160

DB Incline Bench
4x8 80

Machine Curls
3x10 80

1 arm tri pushdowns
2x12 40

15 min incline walk.

 

[jpe1]

Wk 48 – D2 | Block 2 – Wk 5
3:1 Accumulation Wave (Hypertrophy Phase)

Been having some issues with the increase in carbs(Insulin crash). Especially the faster heavy hitters like potatoes. So changed up lunch with rice but added fat. That seemed to do the trick. Great session. Looking forward to start pushing the weights up in squats.

High Bar Squats
4x8 285

RDL slow negatives
2x8 185

SS
Lateral Lunge
3x8 30
Chinup Grip Pulldowns
3x10 140

SL Hip Thrust
4x8 30

Glute Kickbacks
3x8 80

Ab Wheel
3x15

20 min incline walk.

 

[jpe1]

Wk 48 – D3 | Block 2 – Wk 5
3:1 Accumulation Wave (Hypertrophy Phase)

On week 5 out of this reverse.Carbs slowly increasing. I've stayed at TRT up until this week and will be at 75mg x3 for remainder of this month. Will pull bloods in a week or 2 (@eazy_ post that referral code to GL's will try them out). Wanting to check out my IGF-1 after pulling it after the cut. Will look to bring GH back in March. Also will start working with a local guy at the gym. Programming likely will change next week or so. Should stay in hypertrophy block just will be different variations.


Pullups

4x8

Bench 2 sec Pause

4x8 225


Seal rows

4x8 145


Decline pushups

3x30


DB Cuban Press

2x12 20


concentration curls

2x12 30


Close Grip Pushups

3x30


20 min incline

 

[jpe1]

Wk 49
Weight: 209.8

Started working with a local coach and we’re shifting into a new block structure. Before rolling into the next hypertrophy phase, he’s got me running a deload variation this week and judging by the "deload" I'm going to roll with this haha.

I’ll pick the detailed log back up this Sunday when the main block starts. Short week for me with travel on Thursday (19th), so the goal is to get all 4 sessions in without needing a rest day to be able to get them in.

 

[jpe1]

WK 50 D1 | Block 2 – Wk 1
Hypertrophy Accumulation Block
Weight: 210

Back from the transition over to a new program. Getting bloods done this week so no changes to protocol. %'s I'm using are the max numbers I hit before cutting hard so likely a little off but should be close enough.

Big5 will be done before every session so will refer to just Big 5 moving forward.
3 rounds continuous
Crunch – 3×10s hold
Side plank – 30s/side
Bird dog DB row hold – 3×10s/side
Hip airplane – 6/side
Dead hang – 10–15s

Movement Prep 3 rounds continuous
DB Bench – 25 lb × 15
Face Pulls – 40lb 20 reps
OH DB Triceps Ext – 30 20 reps

Bench 7x5 @55% 235
Close Grip Floor press 3x10 195
Dips 3x10 BW
Pec Deck slow eccentric and concentric 3x12 125

20 min incline walk

 

[jpe1]

WK 50 D2 | Block 2 – Wk 1
Hypertrophy Accumulation Block

Fun little session today nice little pump. Think this will be fun addition working with a coach. Will have a lift session once a week for technique work etc.
Big 5 Warm up 3 rounds

Moved into Movement Prep 3 rounds
King Deadlifts 10/leg
Prone leg Curls 20
GHD back ext 10

Paused Deficit Snatch grip Deadlifts
315x8
Back offs
3x8 275

Hammer Strength Pulldowns
5x10 270

Wide Grip Low Rows
3x12 130

Reverse Hypers
3x12 180

 

[jpe1]

WK 50 D3 | Block 2 – Wk 1
Hypertrophy Accumulation Block

Feeling it today with no rest between. Nice shoulder burn.

Big 5 2 rounds
Moved to Movement prep.

3 rounds:
Face pulls x 30 reps 40
Neutral grip triceps extensions x 15 reps. 15lbs
Standing dumbbell shoulder press x 12 reps.15lbs

Main:

Standing barbell shoulder press 3x10 115 @5rpe
Incline barbell bench press 3x10 @ 55% 185
Dumbbell lateral raises 3x20. 20
Dumbbell bench press. 3x10.80s
Push ups 3 x AMRAP sets. Goal is to match reps on all sets. 42 41 25 brutal finisher

15min incline walk

Saw this sticker today and thought I’d share.

 

[jpe1]

WK 50 D4 | Block 2 – Wk 1
Hypertrophy Accumulation Block

Had to get this session in. Have to fly out ass crack of dawn. Also got some blood work done this morning. Fucker stuck me 5 times before getting it right. Not going lie got a bit woozy . Will share those once they come back.

Big 5 warm up 3 rounds

Movement prep 3 rounds:
GHD sit ups x 10.
Prone hamstring curls x 20.
Reverse walking lunges x 20. (10 steps per leg)

Main:
Safety squat bar box squats. 5x7 235 @ 50%
Straight leg deadlifts. 4x10 185 @ RPE 5.
Leg press. 3x15 270
Leg extensions 3x12 150
Hip abductions 3x12 90

 

[jpe1]

WK 51 D1 | Block 2 – Wk 2
Hypertrophy Accumulation Block
Weight:210
Back from long weekend and travel. Getting back on track and routine today.

Big 5 warm up then

Movement prep 3 rounds
DB bench press x15 reps 25s
Face pulls x 20 reps 40
Overhead triceps ex 20 reps 25s


Main:
Bench 6x5 @ 67.5% 245
Close grip floor press 3x8 210 @ 60% of bench max
Dips 3x10 BW
DB Chest flies 3x12 50s

Was running a tad behind so skipped the walking today.

 

[jpe1]

Cut this session off early today. After some semi heavy paused snatch deficits I went to the T bar Row and with only 2 plates on doing a warm set I heard a little pop in my lower forearm. I'm hoping its just a little sprain or pulled muscle. Don't see any black and blue so hopefully we are good. Will have a full day off tomorrow and will see how this goes.

 

[jpe1]

WK 51 D3 | Block 2 – Wk 2
Hypertrophy Accumulation Block

Well, good news is that I don't believe I tore anything. Believe its just a strained distal brachioradialis tendon. Really only notice pain when gripping and carrying something. Pressing etc is fine. Today's session went fine kept it pretty light. Only noticed picking up DB's and plates other movements were fine. Will see how it goes next week for Bench and DL days. Got my bloodwork in. Will post those over the weekend with adjustments that I'll be doing moving forward.

Movement Prep 3 rounds
Face pulls x 30 (40)
Neutral grip triceps extensions x 15 (25)
Standing DB shoulder press x 12 (25)

Main: Everything under 2 min or less rest)
Standing barbell shoulder press 3 x10 @ 125
Incline barbell bench press 4x8 @ 165
DB lat raises 3x20 20s
DB bench 3x10 80s
Push ups 3 x AMRAP sets. Goal is to match reps on all sets. 42/30/28

20 mins incline walk after

 

[jpe1]

Finished the week with a solid leg session. Worked up to 265 on SSB box squats for 5x7 felt like an RPE 6, so that’s tracking right where it should. Need to keep pushing the squat if I’m going to hit the total goal.
Forearm is still a little sore. Only notice it when I’m picking stuff up plates etc. Planning to run straps all next week on pulls and let it calm down.

Attached bloodwork. A few notes:
Was splitting into 3 injections per week, around 180mg total (no AI).
Stopped GH Jan 1. With my baseline being high, I’m going to stay off for now and only bring it back in if recovery really demands it later.

Plan is to move to 40mg ED test with 6.25mg Aromasin every Wednesday for 2–3 weeks then bump to 50mg ED and Aromasin twice per week.

Diet/weight — noticed a bit of water and looking slightly softer this week. Mid-week weight jumped about 3 lbs (up to 213). Not making any changes. Likely higher E2 related rather than calories. Always open to hear suggestions though.

 

[jpe1]

WK 52 D1 | Block 2 – Wk 3
Hypertrophy Accumulation Block
Weight: 213

Forearm is still a bit sore but felt really good this session. Hunger is through the roof and want to eat none stop

Big 5 2 rounds warm up

Movement prep 3 rounds:
DB bench press x15 reps w/ 20s
Face pulls x 20
Overhead tricepsextensions x 20


Main: 2 min rest on sets
Barbell bench press. 6x4 @250
Close grip floor press.3x7 @ 225
Weighted Dips. 4x7 (45)
DB Chest flies 3x12 55

10 min incline walk- Ordered a walking pad to help get steps in while working at the desk.

 

[jpe1]

WK 52 D2 | Block 2 – Wk 3
Hypertrophy Accumulation Block

Killer session today. Squat form is finally getting back to where it was a decade ago haha. Had some nice back pumps as well from today with SSB and Stiff leg.

Big 5 warm up 2 rounds
Movement prep 3 rounds
GHD sit ups x 10.
Prone hamstring curls x20.
Reverse walking lungesx 20. (10 steps per leg)

Main: Safety squat bar box squats. 6x6 275
Straight leg deadlifts 4x7 255
Leg press. 3x12 410

SS
Leg extensions 3x12 170
Hip abductions 3x12 120

Did 2 sets of 10 of reverse hypers to help back to finish it off.
Skipped the thread mill.

I'm contemplating bringing some GH back to the mix to help a little with the recovery. My IGF is pretty high with the cal surplus but likely also elevated with the E2 being pretty high.

 

[jpe1]

WK 52 D3 | Block 2 – Wk 3
Hypertrophy Accumulation Block

Starting to feel pretty solid. A little bloated but solid. Slowly pushing up the weights. Will head for vacation with the fam in 2 weeks. So will look to push it up a bit next week still in the 6-7.5 RPE weight range I'd say.

Warm up Big5 2 rounds

Movement prep 3 rounds:
Face pulls x 20
Neutral grip triceps extensions x 15
Standing dumbbell shoulder press x 12

Main:
Standing barbell shoulder press. 4x7 135
Incline barbell bench press. 4x 7 175
Dumbbell lateral raises 3x15 30s
Dumbbell bench press. 3x8 90's
Push ups holding band in each hand and band around back. 3x20 red band


Got my walking pad in today. (Normal day non workout day at the desk I only get around 4k steps..) So looking to bum this up to atleast 8k a day.

 

[jpe1]

WK 52 D1/D2 | Block 2 – Wk 4
Intensification Block

Weight:215 feel a bit like a water buffalo but slowly getting E2 in check and will dial back carbs a bit. Feeling real good though as far as lifts.

Yesterday Mains: 2 min rest
Bench press 6x4 @72.5% 260
Close grip floor press 4x6@ 65% 230
Weighted Dips. 4x7 45
DB Chest flies 3x12 60

Today's Main:
DL: 135X5 225X5 315X3 365X3 405X2 455X5 (Need to focus on locking right arm out. Have a slight curl to it)
RDL bottom pause 3x8 225
Snatch Grip GHD Back Ext 1 sec pause 3x10 just used bar. These kicked my ass
1 leg pause Leg Exts 2x10 90
Reverse Hypers 2x10 180

 

[jpe1]

WK 52 D3/D4 | Block 2 – Wk 4
Intensification Block

Feeling great and feeling stronger as when I first got into it. Hate that I'm going on vacation as I'm feeling solid but going to enjoy my time. Will catch yall in a week.

D3 Mains
OHP 6x5 135
Incline Bench 4x7 175
DB Lat Raise 3x15 30s
DB Bench 3x8 95s
Banded pushups (Blue Band) 3x20

D4 Mains
SSB Squat 5x7 295
Straight Leg DL 4x8 225
Leg Press (Hammy target) 4x10 400
(SS)
Leg Ext 3x10 180
Hip Abductors 3x12 120

 

[jpe1]

WK 53 D1/D2 | Block 2 – Wk 5
Intensification Block
Weight:220

Back from vacation. Was awesome get away with the family and enjoyed myself. Officially have entered Masters category turning 40 yesterday and have a comp picked out for June so 10.5 weeks away or so. Likely will move towards a 8 week peaking phase leading up to that so in a few weeks programming will change and will work on more comp lifts/commands.

Goal last year was to get back consistent
Cut down into 220 weight class
Cut down to 12% bf to build back up

Remaining:
Do a comp in Masters division
Hit 1350+ total in first comp

D1 Mains:
Bench Press
7x3 275
Close Grip Floor Press
4x6 245
Weighted Dips
4x7 (45)
DB Chest Fly
3x12 60

D2 mains:
Stiff Bar Deadlift
4x7 335

Wide Grip Cable Row
110 × 12
130 × 12
150 × 12
170 × 12
190 × 12

Core Giant Set — 3 Rounds continuous
Hanging Leg Raises × 8
GHD Situps × 10
Single Arm Farmers Pickups
130 × 5 per side

Have added back 20 mins of incline walking after every session.