Current routine: everything x2/week unless if I’m hella busy or shoulders are acting out
Pull day: x3-4 sets dumbell preacher curls
x3-4 sets hammer curls on preacher
x3-4 sets outer grip ez bar on preacher
x3-4 sets inner grip ez bar on preacher
x3-4 sets cable rows
x3-4 sets pulldowns (various grips)
x3-4 sets assorted grip assisted pulldowns (hurts shoulders too much to go free weight)
x3-4 sets x3 mts rows dif grips
x3-4 sets barbell rows
x3-4 sets dumbell rows
x3-4 sets deadlifts
Push day: x3-4 sets incline dumbell press
x3-4 sets flat dumbell press
x3-4 sets pec flies on machine (dumbells hurt)
x3-4 sets machine press
x3-4 sets skullcrushers
x3-4 sets tricep extensions on cable
x3-4 set dumbell front raise
x3-4 sets incline seated military press (doc said do shoulder work w an incline)
x3-4 sets shoulder shrugs
x3-4 sets dumbell lat raises
x3-4 sets reverse dumbell flies on bench
x3-4 sets (idk what it’s called but almost like doing the upper motion of a jumping jack w dumbells; saw Mike o Hearn doing them)
legs: x3-4 sets hack squats (bar squats hurt shoulders)
x3-4 sets leg press
x3-4 sets leg extension
x3-4 sets seated leg curls
x3-4 sets sus machine contraction
x3-4 sets sus machine extensions
x3-4 sets calf raises w dumbells on steps (various grips)
Abs (every day unless I’m realllyy sore)
X3-4sets weighted reverse incline sit-ups
x3-4 sets oblique machine
x3-4 sets cable crunches
Cardio: Alternate between 30min eliptical HIIT/swimming first thing in the am
Treadmill incline walking 10-15min couple times a day inbetween study grind n shit
Diet: 225mg test cyp (split in 3 doses per week) ~1500-1600cal 190g protein 120g carbs rest fats
Pasture raised eggs, slice of sprouted grain bread, raspberry jam, collagen peptides, whey protein, 4oz grassfed grass finished ground beef 93% lean, wildcaught shrimp 4oz, chicken breast 4oz, veggies (pico de gallo, sometimes broccoli), black beans, sweet potatoes, Greek yogurt, rolled oats, frozen strawberries, random fruits. Occasional cheeky slice of ny style pizza (thinner crust; no clue how many cals)
Whatsnext 1d ago
Volume is far too high imo. You only need 12-20 sets / week per body part. Can count compounds as a half. You didnt mention your goal but you are on cutting calories right now. Include height and weight and body fat % (rough estimate.) I dont think your exercises are bad but you should google "junk volume." Also something we could always improve on is tracking all your lifts (writing 3-4 doesnt make sense to me. today i feel like doing 4? tomorrow 3? how do i know if im improving?) and systematically trying to do a bit better every next workout. Tracking food too
financehardo420 19h ago
Yes currently on a cut; 5”8 and weighing 172 Mayb 12%-14% bf trying to get down to 160 8% bf before starting a bulk.
The volume is cause Im running test so I can (I barely get sore most days even though I go to near failure every time).
The range comes from either me hitting failure, getting busy midlift, or tbh getting lazy towards the end. I track my weights n do progressive overload all of these are drop sets. 1st is 8 reps heaviest load, then 10 (reduce by 5-10lb), then 12 (reduce by 5-10lb), last would be 15. Before I increase the weight I up the volume on reps (8 rep set becomes 10, 10 becomes 12, etc). Then increase and start over.
I used to track all my meals but bc I eat the same shit in same quant I pretty much every day I only track when I eat something different or outside of diet
First-light 23h ago
Its an impressive list. Not a lot of calories to support it? I get that with that dose of Test, you can run a deficit and train hard without muscle loss but presumably that is not a long term calorie intake? I wonder if with some of the exercises that hurt with free weights, you could dial back the weight to pain free/ tiny niggle that won't go anywhere point and then build up again, so as to make the shoulders more stable? If you didn't want to sacrifice your big lifts, you could maybe do the smaller stabilising ones in parallel as a partial substitution? It just strikes me that getting proprioception wired in for the new normal on the shoulder is probably going to be a long term win. Balancing today's gains with the long term picture is probably going to be a challenge but if navigated successfully would be worth it.
Not that this is a subject I know about, just writing from a general athlete post injury point of view
whytehorse2021 9h ago
I think it boils down to weight at this point. When taking T you don't need as much weight, just enough to cause resistance. So keep your weight down to what your shoulder can handle. Also I put my arm in a sling sometimes when it's acting up to give it a break. It really helps.