PaulyP trt blog

[PaulyP]

So i just did injection. It went smooth tiny ache when i inserted the needle but then nothing, a tiny spot of blood came out but then i sanited the area again with alcohol swab while i was massaging it.

 

[PaulyP]

Took an extra day off today. Tomorrow back on track with shoulders and traps.

 

[PaulyP]

so i trained delts and traps this afternoon, started with 10 minutes walking on treadmill then some rotator cuff work:

Smith machine seated shoulder press: 50kgx8,44kgx8,40kgx8;
Seated dbs press: 20kgsx9,18kgsx8;
Db side laterals: 10kgsx12,8kgsx12( going to use the 12kgs dumbbells next time);
Cable side laterals: 10kgx10;
Barbell shrugs: 80kgx12,70kgx12,64kgx12,60kgx12( going to use 84kg on first set next time).

Today i felt light headed and kinda depressed all day except when i worked out. Tomorrow is gonna be leg day.

 

[PaulyP]

so it was legs turn this afternoon, started with 10 minutes on bike then:

Hyperextensions: 3x10 with bw;

Reverse Hack Squat: 100kgx12,90kgx12(adding more weight next week);
Leg-press: 120kgx12,110kgx12( i am gonna up to 130kg on first set);
Stiff legged deadlift: 80kgx12,70kgx12(upping the weight next week);
Leg-extension: 30kgx12(trying 32kg next week);
Leg-curl: 30kgx12(32kg next week);
Seated calf raises: 40kgx12,35kgx12,30kgx12(putting more weight next week).

Workout was decent even if the weights i am using on legs are still ridicolous, anyways hoping to get better week by week. Today i generally felt better than yesterday. Tomorrow morning some lower back and hips mobility stretching, and arms workout in the afternoon.

 

[PaulyP]

So arms day this afternoon, started with 10 minutes walk on treadmill and then some general warm up:

Triceps cable pushdowns: 65kgx12,60kgx12,55kgx12( going to start with 70kg next time);
Cabel bent over triceps extensions: 40kgx12,35kgx12,30kgx12(going to change machine next time at this machine the max weight is 50kg, i will put weight accordingly to the machine i am going to use);
Ez bar skullcrusher: 40kgx12,34kg(going to add 2kg on both sets);
Standing barbell curl: 30kgx9,24kgx9,20kgx10
Seated incline dumbbells curls: 10kgsx12,8kgsx10,6kgsx12(gong to start with 12kgs dumbbells next time);
Concentration curl: 8kgsx10,6kgsx12;
some forearms work right after.

What to say i had some elbow pain during triceps excercise but other than that everything was fine. Tomorrow is gonna be a short but intense back workout.

 

[PaulyP]

back day today0, started with 10 minutes walk on treadmill then:

Hyperextensions: 3x10 with bw;
Bentover barbell rows(reverse grip: 70kgx15,64kgx15,60kgx15(will up the weight next week, a bit of lower back pain);
Seated cable rows(neutral grip): 60kgx10,55kgx11,50kgx13;
Lat Pulldowns: 60kgx8,55kgx8( will need to put the weight a bit down next week i wasnt used to do lat pulldowns as a last excercise plus my biceps were still tired from yesterday. Next week i will take a day off in between arms day and back day it should work better. I am aslo thinking after i will take blood work again to proopose to my doctor to inject twice a week i feel a bit low energy by the end of the week.

 

[PaulyP]

Weight upon waking up 178.4lbs -0.2lbs from last week. Didnt gain weight this week but it doesnt matter cause i still saw some progress we are now 4 weeks into trt. This afternoon chest and abs.

 

[PaulyP]

so chest day this afternoon, started with 10 minutes walk on treadmill then some rotator cuff work, after that:

Flat barbell bench press: 80kgx10,70kgx10;
Deep dips: bw+10kgx11,bwx12;
Cables crossovers: 25kgsx12;20kgsx12(going to add 1 kg on each side each set next week);
Incline dumbbells press: 30kgsx11,26kgsx6(its incredible what difference makes to me even just psycologically having a spotter on a set on the first set i had a spotter who didnt even had to help me on a single rep, on the last set by myself i just could manage 6 reps with lower weight even if on the first one i gave it all, anyways next week i will up to 32kgs dumbbells on first set and stay with 26s on the second one and see what happens);
Hanging leg raises: bw+10kgx10,bw+6kgx10;
Machine crunches: 30kgx12,25kgx12(going to up the weight next week);
Kneeling cable crunches: 45kgx20,40kgx20(will put much more weight next week).

So what to say short but nice workout, nice and pump and good sense of well being right after. I just noticed that i dark line i had under my eyes is getting deeper, arent know if maybe is because i should sleep more or because i am working out too much or natural process of aging, i am 30 years old and i look younger than my age no wrinkles, no white hair etc... but this thing recently is kinda bothering me.

 

[PaulyP]

5th injection this morning. I injected into left buttock it was completely painless and no blood came out at all. I guess i am getting good at it lol.

 

[PaulyP]

So today i took another day off still have some doms on my chest. I am also getting some bacne. Tomorrow is gonna be shoulders and traps day.

 

[PaulyP]

so i trained shoulders and traps this afternnon, started with 10 minutes walk on treadmill and then some rotator cuff work:

Smith-machine overhead press: 50kgx9,44kgx9,40kgx9(got one more rep than last week);
Overhead dumbbell press: 20kgsx10,18kgx8(got one more rep on first set, same reps on second set);
Dumbbells lateral raises: 12kgsx12,10kgsx12(i am gonna use 14s and 12s dumbbells repsectively next week);
Cable lateral raises: 10kgsx11(got one more rep than last week, left shoulder was numb lol);
Barbell shrugs: 84kgx15,80kgx12,74kgx12,70kg( will up the weight to 90kg next week, soon i will probably need to start using straps on this excercise lol).

So workout was quite good, i improved in every excercise, tomorrow is gonna be legs day.

 

[PaulyP]

so trained legs this afternoon, started with 10 minutes on bike then:

Hyperextensions: 3x10 with bw+10kg;
Reverse Hack squat: 104kgx12,94kgx12(going to up to 110kg next time);
Leg-press: 130kgx12,120kgx12(going to up to 140kg next time);
Stiff legged deadlift: 84kgx12,74kgx12(goint to up to 90kg next time);
Leg-extension: 32kgx12(35kg next time);
Leg-curl: 32kgx12(will try with 35kg next week);
Seated calf raises: 42kgx12,37kgx12,32kgx12(will up to 45kg next time).

So the workout was good even if today i had a bit of cold and sinus, i imporved in every lift and thats what counts also feeling a positve enrgy today despite being a bit sick. Tomorrow is gonna be a tough arms day.

 

[PaulyP]

so today was arms turn, some warm up then:

Triceps cable pushdowns: 70kgx12,65kgx12,60kgx12(will up to 75kg next week);
Cable bentover triceps extensions: 45kgx12,40kgx12,35kgx12(will up to 50kg next time);
Ez bar skullcrusher: 42kgx12,36kgx12(will up to 44kg next week);
Standing Barbell curl: 30kgx10,24kgx10,20kgx10(got one more rep this week);
Seated incline dumbbells curl: 12kgsx10,10kgsx10,8kgsx10;
Concentration curl: 8kgx12,6kgx12(will up the weight next week);
Dumbbells wrist curl: 8kgsx12,6kgsx12(will up the weight next week).

So workout was good i improved in every lift, good pump and veins coming out, when i was doing incline dumbbells curl sometimes i was feeling like my left bicep was gonna tear but i guess it was just because i was hyperextending too much or because i pushed through the limit.

 

[PaulyP]

back day today, started with 10 minutes of walk on treadmill then:

Hyperextensions: 3x10 with bw+20kg;
Bentover barbell row(reverse grip): 74kgx15,70kgx12,64kgx12(will up to 80kg next week);
Seated cable rows(neutral grip): 60kgx12,55kgx12,50kgx12(will up to 65kg next time);
Lat pulldowns: 55kgx10,50kgx10.

Workout was good finally i had no lower back pain so i could work properly on my back and weight are going up too, improved in every lift except lat pulldowns. Anyways tomorrow i will take my weight in the morning plus some mobility stretching after breakfast then chest workout in the afternoon.

 

[PaulyP]

Weight upon waking up 180.1lbs. +1.4lbs from last week +4.6lbs from beginning of trt. So 5 weeks into trt this week i felt more improvment in sex drive and well being in general.

 

[PaulyP]

so chest day this afternoon, started with 10 minutes walk on treadmill then some rotator cuff work:

Flat barbell bench press: 80kgx12,90kgx8;
Deep dips: bw+10kgx12, bwx12;
Cables crossover: 26kgsx12,21kgsx12;
Incline dumbbells press: 32kgsx9,26kgsx8;
Hanging leg raises: bw+10kgx12, bw+6kgx12;
Machine crunches: 35kgx10,30kgx10;
Kneeling cable crunches: 60kgx15,55kgx15.

So it was a very good workout, i improved in every lift i just had still aches on my left elbow and a bit tired after working out 5 days straight, s i decided to go back to train 4 days a week from next week, i will also change some excercises and i will train kinda dorian yates style by aiming for just one set to failure in every excercise. So i will rest tomorrow and monday. Tomorrow morning is gonna be my 6th injection.

 

[PaulyP]

6th injection this morning i injected in right glute. Slight pain when needle entered and a bit of blood came out right after. Also now that the vial is progressively having less fluid inside it was also more difficult to draw.

 

[PaulyP]

Trained shoulders triceps and abs today, i started with 10 minutes on bike then some rotator cuff work, after that:

Seated dumbbell press: 14kgsx12,20kgsx10,24kgsx10(next week i will try with the 26s dumbbells);
Dumbbell lateral raises: 6kgsx12,10kgsx10,14kgsx8(i did extra 3 partial reps after i reched failure at the 8th);
One arm cable lateral raise: 7kgsx12,12kgsx10( next time i will up the weight to 13kgs);
Barbell shrugs: 80kgx12,100kgx10(will up to 102 next week);
Cable push-down: 25kgx12,40kgx9(will try with 42kg next week,its weird how you change machine at the previous one i was doing 60kg easily at this one i could barely do 9 reps with 40);
Dips: bwx12, bw+15kgx10( i wil add 2kgs next week);
Hanging leg raises: bwx12, bw+12kgx8(i will decrease the weight by 2kg i was supposed to stay on the 10-12 reps range);
Machine crunches: 30kgx15.

So workout was good, improved in almost every lift and good pump, but today i just felt generally bad like fever symptoms also kinda feel aches in my elbows and knees joints.

 

[PaulyP]

Leg day today, started with 10 minutes on bike then:

Leg extension: 15kgx15,25kgx12,35kgx12(going for 37 next week);
Leg-press: 80kgx15,110kgx12,140kgx15(going to up to 160 next week);
Reverse Hack Squat: 40kgx15,80kgx12,110kgx12(going to try 120 next week);
Lying Leg curl: 20kgx12,35kgx12(going for 37 next week);
Seated Hamstring curl: 20kgx12,35kgx15(will do 40 next week);
Calf press: 40kgx12,80kgx15(drop sets: 60kgx8,40kgx8, will up the weight to 90kg next week);
Seated calf raises: 30kgx12,50kgx8(will up the weight to 52 next week).

So good workout, strenght went up on every lift and by the way legs and calves are the muscles that are improving more since i started trt.

 

[PaulyP]

so after taking yesterday off today i got back to the guìym by training chest and biceps, started with 10 minutes walk on treadmill, then some rotator cuff work, after that:

Flat barbell bench press: 40kgx12,60kgx9,80kgx6,100kgx7(its a record the best i could reach with this weight is 5 reps helped by the spotter, anyways will stay with the same weight and will try to reach 8 reps next week);
Incline dumbbell press: 24kgsx10,32kgsx8(aiming for 9 reps next week);
Incline dumbbell flies: 14kgsx10,22kgsx6(too heavy will go down to 20s next week);
Cables crossover: 20kgsx12,30kgsx10( i will up to 32 each side next week);
Standing ez biceps curl: 22kgx12,28kgx10,34kgx8;
Incline dumbbell biceps curl: 8kgx10,14kgx6(will go down to 12s dumbbells);ù
Ez bar preacher curl: 30kgx7(will go down to 28).

So workout wasnt too bad, i felt very good at the beginning but then between the end of chest and beginning of biceps i started heaving a headach and also fealt kinda weak. Anyways I will weight tomorrow morning, and tomorrow afternoon is gonna be back day.