Tominator
New member
Stats:
- Age: 27
- Weight: 80 kg (176 lbs)
- Training Experience: 10 years
- Previous Sports: Long-distance running and cycling before transitioning to weightlifting at 16
Current Goal:
- Primary Goal: Recovering my natural testosterone levels while maintaining muscle size.
- Secondary Goal: Focus on overall strength and recovery, especially after experiencing some challenges with hormone levels and a minor injury (tricep tendonitis).
Training Split:
I follow a Push/Pull/Legs (PPL) split, working out 6 days a week with 1 rest day on Sunday. As a Recovery Nurse, my work involves shift work, so occasionally I miss workouts if I’m too fatigued after night shifts. However, I still aim to hit each muscle group twice a week to maintain size and provide sufficient stimulus.
First Logged Workout - Push Day
Warm-Up
- 10 minutes on the cross trainer: I enjoy using the cross trainer as it gives me a full-body pump and helps me mentally prepare for the workout. Cardio is something I've always enjoyed, so this is a great start for me.
Chest
- Incline Smith Machine Press
- Warm-up sets:
- 30 kg x 10-15 reps
- 40 kg x 10 reps
- 50 kg x 10 reps
- Working sets:
- 70 kg x 8-12 reps (2 min rest between sets)
- Drop set: 50 kg x 20 reps (burn out)
- Machine Chest Press
- Working sets:
- 82 kg x 12 reps
- 89 kg x 10 reps
- 89 kg x 8 reps (failed on the 8th rep)
- Chest Fly Superset with Push-Ups
- Chest fly: 21.5 kg x 15 reps
- Superset with incline push-ups: 20 reps (bodyweight)
- Repeat for 3 sets
Triceps
I’m currently managing tricep tendonitis in my right elbow, so I’m not training as heavy, but I still push close to failure to maintain intensity.*
- Tricep Rope Extensions (1 min rest between sets)
- 1st set: 30 kg x 15 reps
- 2nd set: 30 kg x 15 reps
- 3rd set: 35 kg x 10 reps
- Single-Arm Tricep Extension (1 min rest between sets)
- 1st set: 10 kg x 10-12 reps
- 2nd set: 10 kg x 10-12 reps
- 3rd set: 10 kg x 10-12 reps
- Bodyweight Tricep Dips
- 1st set: 20 reps
- 2nd set: 20 reps
- 3rd set: 20 reps
I’ve been using BPC 157 to help with inflammation in my elbow, and it's been assisting with recovery.*
Shoulders (Side Delts Focus)
- Dumbbell Lateral Raises
- 1st set: 12 kg x 10-13 reps
- 2nd set: 12 kg x 10-13 reps
- 3rd set: 12 kg x 10 reps (failure)
- Drop set: 10 kg x 10 reps
- Drop set: 6 kg x 20 reps (burnout)
Cardio
- 10 minutes on the incline treadmill
- 15-degree incline at 5.5 km/h
Summary
Overall, I felt great today! My pump was solid, and I'm happy with the level of leanness I’ve achieved. Right now, my main focus is on recovering my natural testosterone levels and maintaining muscle size until I’m healthy enough to start my next cycle. The journey is a bit slower, but I feel like it's the best approach for long-term health and strength.
Diet & Recovery
I will post my full diet in the next update. Right now, I’m focusing on clean eating, with a high-protein intake to preserve muscle while in a recovery phase. I’m also incorporating plenty of healthy fats, vegetables, and complex carbs to support my hormone recovery and overall well-being.
I’d love to hear from others who have gone through natural testosterone recovery or are working around injuries like tendonitis. How did you adjust your training? What worked best for you in terms of nutrition and recovery? Let’s share experiences and tips to help each other along the way!
- Age: 27
- Weight: 80 kg (176 lbs)
- Training Experience: 10 years
- Previous Sports: Long-distance running and cycling before transitioning to weightlifting at 16
Current Goal:
- Primary Goal: Recovering my natural testosterone levels while maintaining muscle size.
- Secondary Goal: Focus on overall strength and recovery, especially after experiencing some challenges with hormone levels and a minor injury (tricep tendonitis).
Training Split:
I follow a Push/Pull/Legs (PPL) split, working out 6 days a week with 1 rest day on Sunday. As a Recovery Nurse, my work involves shift work, so occasionally I miss workouts if I’m too fatigued after night shifts. However, I still aim to hit each muscle group twice a week to maintain size and provide sufficient stimulus.
First Logged Workout - Push Day
Warm-Up
- 10 minutes on the cross trainer: I enjoy using the cross trainer as it gives me a full-body pump and helps me mentally prepare for the workout. Cardio is something I've always enjoyed, so this is a great start for me.
Chest
- Incline Smith Machine Press
- Warm-up sets:
- 30 kg x 10-15 reps
- 40 kg x 10 reps
- 50 kg x 10 reps
- Working sets:
- 70 kg x 8-12 reps (2 min rest between sets)
- Drop set: 50 kg x 20 reps (burn out)
- Machine Chest Press
- Working sets:
- 82 kg x 12 reps
- 89 kg x 10 reps
- 89 kg x 8 reps (failed on the 8th rep)
- Chest Fly Superset with Push-Ups
- Chest fly: 21.5 kg x 15 reps
- Superset with incline push-ups: 20 reps (bodyweight)
- Repeat for 3 sets
Triceps
I’m currently managing tricep tendonitis in my right elbow, so I’m not training as heavy, but I still push close to failure to maintain intensity.*
- Tricep Rope Extensions (1 min rest between sets)
- 1st set: 30 kg x 15 reps
- 2nd set: 30 kg x 15 reps
- 3rd set: 35 kg x 10 reps
- Single-Arm Tricep Extension (1 min rest between sets)
- 1st set: 10 kg x 10-12 reps
- 2nd set: 10 kg x 10-12 reps
- 3rd set: 10 kg x 10-12 reps
- Bodyweight Tricep Dips
- 1st set: 20 reps
- 2nd set: 20 reps
- 3rd set: 20 reps
I’ve been using BPC 157 to help with inflammation in my elbow, and it's been assisting with recovery.*
Shoulders (Side Delts Focus)
- Dumbbell Lateral Raises
- 1st set: 12 kg x 10-13 reps
- 2nd set: 12 kg x 10-13 reps
- 3rd set: 12 kg x 10 reps (failure)
- Drop set: 10 kg x 10 reps
- Drop set: 6 kg x 20 reps (burnout)
Cardio
- 10 minutes on the incline treadmill
- 15-degree incline at 5.5 km/h
Summary
Overall, I felt great today! My pump was solid, and I'm happy with the level of leanness I’ve achieved. Right now, my main focus is on recovering my natural testosterone levels and maintaining muscle size until I’m healthy enough to start my next cycle. The journey is a bit slower, but I feel like it's the best approach for long-term health and strength.
Diet & Recovery
I will post my full diet in the next update. Right now, I’m focusing on clean eating, with a high-protein intake to preserve muscle while in a recovery phase. I’m also incorporating plenty of healthy fats, vegetables, and complex carbs to support my hormone recovery and overall well-being.
I’d love to hear from others who have gone through natural testosterone recovery or are working around injuries like tendonitis. How did you adjust your training? What worked best for you in terms of nutrition and recovery? Let’s share experiences and tips to help each other along the way!
