Approved Log Ravenson 2025 Sport TRT and Cycles log

[Ravenson]

This will be my 2025 sport TRT and Cycles log.

Current dosages
Sport TRT
300 Test C
175 Deca (joint health)
5mg cialis daily

Next cycle TBD

Goals
Increase muscle mass and strength
increase arm size 1” currently 15.5
Decrease body fat to sub 12%

Training Schedule
Sun-Th Push
Mon-Fri Pull
Every other Tues Legs

Push days
3 sets compound chest 8-12 reps
3 sets compound shoulders 8-12 reps
3 sets compound Triceps 8-15 reps
5 min break
3 sets isolation chest 12-20 reps
3 sets isolation shoulders 12-20 reps
3 sets isolation Triceps 12-20 reps
3 sets capt chair leg raises 12-20 reps

Pull days
3 sets pull ups to failure
6 sets iso rows 8-12 reps
3 sets high rows 8-12 reps
5 min break
3 sets face pulls 12-20 reps
3 sets cable pullovers 12-20 reps
3 sets Preacher curls 12-20 reps
3 sets incline sit-ups 12-20 reps

Inter-set rest is 2 min brisk walk around gym
3 min rest in between stations

Diet
Macros goals
225g Protein 100-150g carbs 150g fat

Meals mostly consist of pork, chicken, and venison, broccoli, basmati rice, avocado, pineapple

 

[Ravenson]

03-03-25

Great day, feeling amazing back in the gym and eating closer to correct. Motivation definitely still going up and climbing my ass out of the slump. Put on about 10 pounds during my 2 month break but I’m sure I can shed it quick and get back down.
Also I realize I didn’t post legs workouts on my intro post, my leg workouts tend to change each time depending on how my back is feeling.

Sleep 2000-0600 10hours

Weight 217

All caloric intake is from 10am-6pm

Diet
Breakfast
Chorizo and Egg (4 whole eggs) Burrito
400 cals 42g Carbs 18g Fat 20g protein

Lunch
Rice black bean and chicken bowl
785 cals 80g Carbs 20g fat 79g Protein

Dinner
12oz Venison sausage, avocado and broccoli w/milk
1118 cals 50.9g carbs 46.6g fat 111.5g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2738 cals 182g carbs 126g fat 210g protein

Exercise- Push+Core LA Fit
Cardio Bike 30m 8mi Avg HR 132 389 cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 21 1hr5m hr 137 cals 765
LFFW incline press 152x10,10,8
LFFW shoulder press 120x10,10,6
Matrix seated dips 155x15x3
Matrix Pec Deck 155x15x3
Matrix Lat Raise 92.5x15x3
Matrix Tri ext 105x15x3

Capt chair leg raises BWx12x3
Hyperextensions BWx12x3

Sauna 25mins avg hr 153 365 cals

Totals: Time 2 hours cals burned 1519

 

[starboy]

This will be my 2025 sport TRT and Cycles log.

Current dosages
Sport TRT
300 Test C
175 Deca (joint health)
5mg cialis daily

Next cycle TBD

Goals
Increase muscle mass and strength
increase arm size 1” currently 15.5
Decrease body fat to sub 12%

Training Schedule
Sun-Th Push
Mon-Fri Pull
Every other Tues Legs

Push days
3 sets compound chest 8-12 reps
3 sets compound shoulders 8-12 reps
3 sets compound Triceps 8-15 reps
5 min break
3 sets isolation chest 12-20 reps
3 sets isolation shoulders 12-20 reps
3 sets isolation Triceps 12-20 reps
3 sets capt chair leg raises 12-20 reps

Pull days
3 sets pull ups to failure
6 sets iso rows 8-12 reps
3 sets high rows 8-12 reps
5 min break
3 sets face pulls 12-20 reps
3 sets cable pullovers 12-20 reps
3 sets Preacher curls 12-20 reps
3 sets incline sit-ups 12-20 reps

Inter-set rest is 2 min brisk walk around gym
3 min rest in between stations

Diet
Macros goals
225g Protein 100-150g carbs 150g fat

Meals mostly consist of pork, chicken, and venison, broccoli, basmati rice, avocado, pineapple

03-03-25

Great day, feeling amazing back in the gym and eating closer to correct. Motivation definitely still going up and climbing my ass out of the slump. Put on about 10 pounds during my 2 month break but I’m sure I can shed it quick and get back down.
Also I realize I didn’t post legs workouts on my intro post, my leg workouts tend to change each time depending on how my back is feeling.

Sleep 2000-0600 10hours

Weight 217

All caloric intake is from 10am-6pm

Diet
Breakfast
Chorizo and Egg (4 whole eggs) Burrito
400 cals 42g Carbs 18g Fat 20g protein

Lunch
Rice black bean and chicken bowl
785 cals 80g Carbs 20g fat 79g Protein

Dinner
12oz Venison sausage, avocado and broccoli w/milk
1118 cals 50.9g carbs 46.6g fat 111.5g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2738 cals 182g carbs 126g fat 210g protein

Exercise- Push+Core LA Fit
Cardio Bike 30m 8mi Avg HR 132 389 cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 21 1hr5m hr 137 cals 765
LFFW incline press 152x10,10,8
LFFW shoulder press 120x10,10,6
Matrix seated dips 155x15x3
Matrix Pec Deck 155x15x3
Matrix Lat Raise 92.5x15x3
Matrix Tri ext 105x15x3

Capt chair leg raises BWx12x3
Hyperextensions BWx12x3

Sauna 25mins avg hr 153 365 cals

Totals: Time 2 hours cals burned 1519

@Ravenson you are back bro we missed you big time
going to see you really loading and pushing hard again