New growth push

I've been on this push for about a month already, but am making a couple changes and will be adding in igf-1. The goal at the end of this, and it will most likely be a 6 month period, will be to go from 199 lbs to 212 at under 10% fat, preferably less. I want to see a solid 6 pack, which I haven't had in years. Closest I've gotten to neing that lean is a soft 6 pack, usually more like a 4 pack, lol.

Where I am right now: 199 lbs, weighed 1st thing upon waking, before any significant intake of any water or any food at all. I'm probably 13 or so % fat. I'll measure that later if I have time today before leaving for work.

What I'm doing: I just got blood drawn for my TRT doc, and will be increasing my dose a little bit. I can't handle anything over 180 mg a week without very disagreeable sides, so unless I can resolve that (and I'm going to experimemt with an anti prolactin, as I suspect that's what my problem is), that will ne the highest dose of testosterone. That keeps my serum test level at about 1400. I will be adding igf-1 in once I get my test level stabilized and happy. That will probably be at 40 mcg per day.

I'm eating roughly 3500 calories per day. This seems to be enough to slowly gain weight without getting too fat. In the last month or month and a half, I've gone from 3000 to 3500 calories, gained about 5 lbs and a couple % fat. Which, now that I think about it, means almost entirely fat (2 % of 200 is 4.....). Not too excited about that. Though I have gotten stronger.

Training: I'm trying something totally new to me, that is a routine based on a powerlifting regimen, 5 x 5. I'm still doing a body part each training session, but instead of my usual pyramid, I'm doing a couple warmup sets and then relatively heavy meat and potatoes, 5 sets of 5 reps. When I can do the weight for 5 x 5, I go up 10 lbs and work at it until I cam do the 5 x 5, then up again.

EMW14 said:

I've been on this push for about a month already, but am making a couple changes and will be adding in igf-1. The goal at the end of this, and it will most likely be a 6 month period, will be to go from 199 lbs to 212 at under 10% fat, preferably less. I want to see a solid 6 pack, which I haven't had in years. Closest I've gotten to neing that lean is a soft 6 pack, usually more like a 4 pack, lol.

Where I am right now: 199 lbs, weighed 1st thing upon waking, before any significant intake of any water or any food at all. I'm probably 13 or so % fat. I'll measure that later if I have time today before leaving for work.

What I'm doing: I just got blood drawn for my TRT doc, and will be increasing my dose a little bit. I can't handle anything over 180 mg a week without very disagreeable sides, so unless I can resolve that (and I'm going to experimemt with an anti prolactin, as I suspect that's what my problem is), that will ne the highest dose of testosterone. That keeps my serum test level at about 1400. I will be adding igf-1 in once I get my test level stabilized and happy. That will probably be at 40 mcg per day.

I'm eating roughly 3500 calories per day. This seems to be enough to slowly gain weight without getting too fat. In the last month or month and a half, I've gone from 3000 to 3500 calories, gained about 5 lbs and a couple % fat. Which, now that I think about it, means almost entirely fat (2 % of 200 is 4.....). Not too excited about that. Though I have gotten stronger.

Training: I'm trying something totally new to me, that is a routine based on a powerlifting regimen, 5 x 5. I'm still doing a body part each training session, but instead of my usual pyramid, I'm doing a couple warmup sets and then relatively heavy meat and potatoes, 5 sets of 5 reps. When I can do the weight for 5 x 5, I go up 10 lbs and work at it until I cam do the 5 x 5, then up again.

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sounds like a solid plan my man! between the igf enanbling you to get more out of your normal testosterone dosages along with your new powerlifting type routine which will no doubt stimulate muscle growth, then i think you have a solid chance of surpassing your goals brutha! provided that dreaded thing we call life, doesnt get in the way some fucking how or way , as it always does lmao

Presser said:

sounds like a solid plan my man! between the igf enanbling you to get more out of your normal testosterone dosages along with your new powerlifting type routine which will no doubt stimulate muscle growth, then i think you have a solid chance of surpassing your goals brutha! provided that dreaded thing we call life, doesnt get in the way some fucking how or way , as it always does lmao

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Thanks! Something always comes up, but what the hell, that's "Life", right?

I checked bodyfat this afternoon before work: 11%. Not too bad, but I don't want to go farther in that direction, so hopefully I have enough fat on me and my calories can stay about the same for a while.

I am getting stronger, and weight is slowly going up, so I seem to be growing.

Did back yesterday including deadlift, which was the 1st time I've tried the 5x5 routine with DL. I badly misjudged my strength and had to drop weight almost every set to get 5 sets in. Started with 385 and dropped 10 lbs for the 2nd set, another 10 for the 3rd and 4th (so, 365 for sets 3 and 4), then dropped to 345 for the 5th set. Next time I'll have to start with a lower weight, maybe 365 and see where I end up.

Also, Ibwas so gassed after the deadlifts that my pullups and barbell rows suffered. I may need to allow more time for back workouts to give myself a little more recovery time between DL and the rest of my workout. Those 3 exercises were the whole workout, 5x5 on all. I expected to be able to do more pullup reps, as I usually do 12 or 15 on the 1st set. But I don't normally do as many DL sets, and I jumped right from the DL to pullups without much rest.

I've never kept any written records of my workouts, but I have been since starting this 5x5 routine. It seems necessary to track progress.

EMW14 said:

Thanks! Something always comes up, but what the hell, that's "Life", right?

I checked bodyfat this afternoon before work: 11%. Not too bad, but I don't want to go farther in that direction, so hopefully I have enough fat on me and my calories can stay about the same for a while.

I am getting stronger, and weight is slowly going up, so I seem to be growing.

Did back yesterday including deadlift, which was the 1st time I've tried the 5x5 routine with DL. I badly misjudged my strength and had to drop weight almost every set to get 5 sets in. Started with 385 and dropped 10 lbs for the 2nd set, another 10 for the 3rd and 4th (so, 365 for sets 3 and 4), then dropped to 345 for the 5th set. Next time I'll have to start with a lower weight, maybe 365 and see where I end up.

Also, Ibwas so gassed after the deadlifts that my pullups and barbell rows suffered. I may need to allow more time for back workouts to give myself a little more recovery time between DL and the rest of my workout. Those 3 exercises were the whole workout, 5x5 on all. I expected to be able to do more pullup reps, as I usually do 12 or 15 on the 1st set. But I don't normally do as many DL sets, and I jumped right from the DL to pullups without much rest.

I've never kept any written records of my workouts, but I have been since starting this 5x5 routine. It seems necessary to track progress.

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Good move keeping the log.

Looking forward to reading your log. Why does Life have to get in the way of making gains? SUXS

I'm due for a leg workout but yesterday I knew I wouldn't have the energy for it. Yesterday was my last of 4 night shifts, and I got up early enough to work out in the afternoon before work. Rather than blow off training all together, I decided to do bench press and shoulders. Since I started this 5x5 routine, I've been concentrating on "the big 3", and soecifically bench, dl and squat, so I feel like my shoulders and arms have been neglected somewhat. That said, however, last year I gained an inch on my arms training them occasionally, so I feel like bi's and tri's get quite a bit of work during the push amd pull exercises for the bigger muscle groups.

Anyhow, strength continues to improve on nench press. Every workout I get stronger.

My previous chest workout I moved up to 275 lbs (from 265) and during the 5 sets was only able to get 5; 5; 4; 4; 3.

This time around I got 5; 5; 5; "4-3/4"; 3. The "4-3/4" is because I didn't quite get my arms fully extended on the last set. Matter of fact, I missed the peg on one side of the barbell when trying to rack it on the 5th rep. I was training alone, so I had to let the plates slide off on that side while the bar rested on the other hook. Thankfully, nothing bad happened. Freaked me out a little bit, though. That's why I didn't try to get a 4th rep on the last set. I think probably 2 more workouts and I'll get the 5x5.

After that I went straight to shoulders, just did standing db presses with 55's for 3 sets of 7 to 8, then side laterals with 25's for 3 sets of 15.

Meanwhile, I gained another pound, so I'm now over 200 fasted. All this and no real big test doses and nothing else added in yet. I'm still under 180 mg a week test so far. I have started to increase the dose but am already having sides, so gonna take that slow. Presser has just shipped out some anti P to me, so when that gets here tomorrow we'll start to see if that cures the issue. Hopefully so.

Today was an overdue leg day. Been 10 days since the last leg workout.

Last time on squats I did 385 for 5x5. So, time to go up in weight. Today was:

Squat: 395 5x5
Leg press: 950 5x5
Stiff leg dl: 195 x 10; 205 x 10; 215 x 10.

I didn't do my new favorite, barbell hack squats, because I simply ran out of time.

I realized a couple things during today's workout:
1, I'm stronger than I think I am, at least in squats (see my deadlift report from a few days ago for the exception).
2, I've been scared of the heavier weight: I have so often hurt my lower back amd been half crippled for weeks tjat I am super cautious going up in weight on squats (and dl). But 395 is the heaviest I've squatted in years, and I did all 5 sets for 5 reps. Nice and deep; not quite parallel to the floor, but absolutely 90° bend in the knees. So, no need to fear the weight. Proper form, good concentration, keep my core tight. And zero low back pain. Pretty fuckin awesome. Next week it looks like it will be 405. I haven't had 4 plates on the bar since I was 19....

Still sitting right at 200 lbs.

Back day yesterday, including DL. This time, went with 350 lbs and got 5x5. Last couple sets U could feel the weight pulling my shoulders down and forward, but otherwise was able to keep good form. Undecided if I will increase to 360 next time or do another round at 350.

Also did chinups, 5x5 amd barbell rows, this time at 187 for 5x5. This is a 12 lb increase over last workout's barbell rows. I could have easily gone heavier; last time, I was so gassed after starti g with DL's too heavy, the other movements suffered. Really still just getting "back day" dialed in. All the above (25 sets) completed in less than an hour.

Work schedule is really fucking with training this week and for the next 2. I worked the weekend on day shift, off today with a ton of shit to do, and starti g tomorrow I do 5 nights. Then off one day (half of which I will sleep, I get off Sunday morning and Sunday is my day "off"), then back to day shift for Monday through Thurs. I will probably get a few workouts in at the company gym on nights (which is where I did yesterday's back workout).

Chest today. This time got 275 5x5! Going up to 285 next time. Part of me feels like I should just go up to 280 first. I know I'm not going to get the 5x5 with 285. I guess I'll see how I feel.

Workout included incline db press with 80's, 3 sets, 10; 9; 7 (exhaustion on sets 2 and 3). Also declines with 80's.

I'm still at 200, which is ok, if strength keeps going up, I know the growth will come.

Test is back up to 180 mg/wk in 2 doses of 100 Fri, 80 Tues.

I'm pretty happy with the progress shown in this workout (1st time I've gotten the full 5x5 with 275 lbs, plus previous inclines with 80's have been 3 sets of 8) especially because I played hockey last night for the 1st time in a couple of months. That always completely exhausts me! So, I'm seeing strength increases in spite of fatigue. Like I said, very happy with that.

Legs tonight. I trained at my work gym, so that means all Smith machine barbell exercises since "free weights" are a no-no here (except dumbbells).

Squat:
405
5x5!

I haven't had 405 on a bar since I was 19 years old. We have no mirrors at all in the gym here, so I took a video of myself to check just how close to 90° I got when squatting. I did get my knees bent 90°, but my quads were definitely not parallel with the floor. I probably need to stay at 405 until I can get a little deeper on the squat. Finished off with a set of Sumo squats at 350 x 7.

I also did barbell hack squats (also smith machine):
297 lbs
6; 5; 5

Followed these up with leg extensions and leg curls.

Extensions:
130 x 10
140 x 10
150 x 8

Curls
130 x 10
130 x 8
130 x 8

Test still at 180, which is where it's going to stay for a little while, at least.

Weight actually went down slightly, was 197 on the scale when I woke up today.

Back day. Getting tjis workout dialed in pretty well. It's a simple one!

Deadlift:
360
5x5

Chin ups
5x5 Done immediately after deadlifts, this is actually a bit of a challenge, though I'm going to have to get a weight belt to keep it a challenge.

Barbell Rows:
195
5x5

That's it! 15 sets of 5 in under an hour. My back was PUMPED! All weights will go up again next time.

Still hovering at 200. I think I need to up my calories.

Great log brother

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Thanks! I decided to start adding in igf-1 (from MC, of course). I have 5 and a half vials of it. Will run it at 50 mcg a day until it's gone. Meanwhile, going to try to eat some more. I've been eating around 3200-3300 calories a day; cranking that up to 3500 or more.

Side note: I tried the igf-1 sub q in the abs (pinched a roll of fat and put it there). I've tried this before and not sure why I did it again today, because I got the same result: it stings and gave me a little hard lump right there, which I believe is going to turn into a small bruise. I normally put in IM in a shoulder and have no issues. The occasional mild bruise, but no lumps, no redness and only a mild sting at first. Not sure what it is about the sub q that doesn't work for me, but I tried this years ago with HCG with the same result.

EMW14 said:

Thanks! I decided to start adding in igf-1 (from MC, of course). I have 5 and a half vials of it. Will run it at 50 mcg a day until it's gone. Meanwhile, going to try to eat some more. I've been eating around 3200-3300 calories a day; cranking that up to 3500 or more.

Side note: I tried the igf-1 sub q in the abs (pinched a roll of fat and put it there). I've tried this before and not sure why I did it again today, because I got the same result: it stings and gave me a little hard lump right there, which I believe is going to turn into a small bruise. I normally put in IM in a shoulder and have no issues. The occasional mild bruise, but no lumps, no redness and only a mild sting at first. Not sure what it is about the sub q that doesn't work for me, but I tried this years ago with HCG with the same result.

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It does the same thing to my training partner. Does it to myself once in awhile. I prefer im

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Yeah, the redness is gone, but I still have a tender, hard lump there, which is very slowly going down. Never get that issue im. I really don't know why I decided to try sub q again today, but I won't do it again! At least not until I forget... lol

Awesome log - looks like the strength is building nicely! I've had the exact same issue with subq but not every time, so I'm not sure if it's a matter of pinning deeply enough or what, but I'll definitely stick with IM. Speaking of life getting in the way, I'm due for another order of igf but have a surgery coming up in late December so I might as well wait till then since I'm supposed to take at least 2 weeks off of lifting.

Chest day today. Quick workout, finishing up the end of my work day once it quieted down.

I went up to 285 on bench today. Didn't come close to getting 5x5:
5; 3; 3; 3; 2

INCLINE DB:
85's today, that's up from 80's:
8; 8; 5 each set to failure

Declind db
85's
7; 7; 4

I've been using the stopwatch on my phone to time my rest between sets. I'm giving myself 5 minutes, usually. Although, today my boss was in the gym when I got here (usually it's empty) so I was distracted and I only waited about 3 minutes between the 1st 2 sets of bench press. Probably could have gotten a 4th rep in the 2nd set had I waited the 5 minutes. The dumbbell presses I don't treat as critically, as I kind of think they might be "fluff" with a program like this, yet I can't stop myself from doing them! Lol!

My wife remarked last night that my shoulders are "so much more pronounced than they ever were before", so I guess I must be growing!

KngShisa said:

Awesome log - looks like the strength is building nicely! I've had the exact same issue with subq but not every time, so I'm not sure if it's a matter of pinning deeply enough or what, but I'll definitely stick with IM. Speaking of life getting in the way, I'm due for another order of igf but have a surgery coming up in late December so I might as well wait till then since I'm supposed to take at least 2 weeks off of lifting.

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Man if you can afford to just stay on the igf all the way through. In my opinion and subq around area that is getting surgery and as soon as I could do the same thing after surgery. The healing benefits are worth the expense.

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I gotta agree with thudgens on the igf-1 and it's healing properties.

The scale finally moved this morning. Not a lot, but I've been consistently 198.5-200.0 every morning, 1st thing. Which means fasted and at least somewhat dehydrated, at least I feel like it when I wake up, I'm so freakin thirsty. This morning was 201.2. I often check my weight before bed and as well as 2st thing in the morning, just out of curiosity to see how much difference there is. It's usually anywhere between 3 and 6 lbs different! Last night was no exception, 207 before bed, 201 in the morning.

If I could fuckin sleep, I'd probably grow faster. I worked a couple OT night shifts, so 5 nights in a row, then only Sunday afternoon off (worked Saturday night); then back to days Monday morning and working days through Thursday. I got fully switched over to being up all night and now can't get switched back to days. It's fuckin killing me. Got a major headache this morning just from being so goddamned tired. Got a week off at the end of this day shift run, though, so I'll be able to recharge.

During this "new" training program I've been using, I have hardly trained my arms or shoulders specifically. On one hand, I feel like I'm neglecting them. On the other, my fron delts DEFINITELY get a workout during chest day, as do my triceps. My arms were so pumped after yesterday's chest workout I thought they'd burst. Biceps, too, just from hoisting the dumbbells up for inclines. In fact, my biceps and brachioradialis are sore for days following a chest workout because of this. Likewise after back day; biceps get a fair amount of work then.

Rear delts get it pretty hard during back day, too, they get good and pumped during barbell rows, amd traps get it hard during deadlifts (believe it or not, I feel my triceps getting a workout during deadlifts, too). And I've SEEN the growth in my traps.

So, I hit my medial delts with some side raises once in a while and occasionally throw in an arm day, but mostly relying on the big compound movements to get the job done.

I think it's working. I put an inch on my arms over the previous year only training arms specifically once in a while, so I see no reason why that wouldn't continue. I haven't taken any measurements in quite a while, amd I may not until I've hit my goal weight, except for a check with the fat caliper to make sure I'm not getting too fat (still at around 11%). I did increase the calories a little recently, which seems to have helped.
Probably gonna take today off from training unless I do a little side delt work this afternoon. I'm already feeling yesterday's chest workout in a big way and it's only been 13 hours since I finished with that! A rest day or two will probably do me good. Next up is leg day, and that takes a lot of energy.

Man your log is great. I love 5x5's. Way to pushit.