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After a pretty horrific back injury in August 2020 which stopped me walking properly never mind training, I was prescribed strong opioid and nerve pain medication for the crippling bilateral sciatic , lower back and pelvic pain as a result from a completely compressed L5, S1 nerve root. It was most likely a result of moving up in weight too fast on deadlifts or squats. Or a mix of both. I’ve been training on and off for about 20 years and never managed to get more than 3 years consistent training in. Even that 3 years had a few months each summer where I’d lack as I was working in bars and clubs in southern Spain along with heavy parting, drink and drugs in my early 20s. After my last back injury I never got back in the gym until about 3.5 months ago. Also I’m from London in the UK and moved here in California to be closer to my family which most of them where always here.
Age -34
Height - 5”11
Weight- 218-220 lbs
BF- 21-23%
I started training start of September for a few weeks before having my testosterone checked my my doctor. I was shocked when I realized the 9.75 reading was not the same measurement we use in the Uk ( our normal ranges are between 7-29) I got started on 100mg test C the next week.
I started out at 169 in August and had no appetite, I started eating as much as I could and added mass gainer in and didn’t eat clean just tried to eat to gain. As light as I was I still had almost as much BF on me as I do now, probably ~3% less. I got my strength up to a semi reasonable level before starting a little cycle.
I’ve done 5-6 cycles before, a T-bol solo cycle age 22, Test E 500mg cycle aged 23 and another test 500mg and Deca 200mg + Dbol later same year. Dropped out of training again for a couple years , then back in but no gear age 28-29. Then age 31 ran a test 300-500mg and GHR or GRH-1 or two can’t remember before switching that up to GH. Ran some Anadrol somewhere in there, there was anavar around then and in my early 20s and finally ran Tren A at 210-360mg for 2.5 weeks before messing up my back. I managed to get in good shape in about 11/12 months. In the pics I attach there’s one before my 2020 injury.
Current cycle as of 2 weeks ago is
Test P- 350mg Npp- 350mg Winstrol 50mg Ed. This on top of my 100mg test C trt.
I plan to run this for another 14 weeks before dropping down to my TRT which I want to get increased to 150-200mg p/w and GH to maintain. I originally planned a full on bulk to 250-260 ( I’ve never been heavier than 225 at 23) but I just can’t stand being fat lol, hate it. Would rather cut down to abs and bulk with GH on the go. So as of last Sunday I dropped my calories down from 4-4.5k to aiming for 2200. I’ve averaged out at 23-2500 so far. New diet is looking like
Wake up
10am 6 egg whites + 2 whole eggs all scrambled 1 tsp butter and maybe a tbs ketchup.
12pm 2 packets quick oats, 1-1.25 scoops protein isolate.
Post w/o - 1-2 scoops isolate.
5-6pm 300g 95% lean beef or ground turkey with salad or veggies. 1 tbs olive oil.
8-9pm chicken breast 200-300g with salad or veggies
11pm 2 scoops isolate.
( I have my fuck ups, today I had an açaí bowl instead of my oats for lunch, and sometimes instead of the beef and veggies I might have a double cheeseburger or chic fila chicken burger, working on it)
Training is a 4 day split
Day one- chest and Tris
Typically 2 working sets 6-8 reps on either incline bench or machine incline press , 2 warm up sets.
Decline machine press same sets, or dips or both.
Dumbbell flys or peck dec same number sets.
Try to do 4 exercises and 2 warm up 2 working sets 6-8 each and Flys 10-12
Triceps - seated dip machine with weights each side 2 and 2x 8-12
Push downs 2+2 8-12
Scull crushers or machine seated dips ( not the same machine as before)2+2 8-12 reps
2) Back and Bis- lat Machine, 2 warm up and 2 working sets - warm ups 12-18 reps working 2x 8-12
Seated rows - 2+2 8-12
T-bar Rows 1 warm up and 2 sets 6-8
Lat pull down narrow grip 8-12 x2
Seated double bicep curls 8-12 drop sets
Or straight bar preacher curls drop sets.
Seated machine bicep curls 8-12 drop sets
Or hammer curls drop sets
Day 3) shoulders and tris
Shoulder press machine or dumbbell presses 2 warm up 2 working sets 8-12
Lateral raises 1 warm up and 2 working 10-12 reps
Rear delt flies with dumbbells or reverse pec dec 1 warm up 2 working 10-12
Shrugs either dumbbells , machine or straight barbell 1 warm up 2 working 8-12
Tricep push downs 8-12 x2
Dips to failure
Day 4) legs and biceps.
Leg extensions 4 sets building up to max weight and failure .
Leg presses again building up to failure
Hamstring seated or laying curls 10-12 x 2 plus a warm up
Calf raises seated or standing 10-16 reps x2
Bicep preacher curls 12x3
Hammer curls or double seated curls 3x12
Machine curls 3x12
Repeat. I’ve been aiming to get 5-6 sessions a week in first 3 month’s training I couldn’t get passed 4 but hardly ever less and some weeks 5. Since gear and trt been kicking in I’m seeing progress. Thinking about adding a 5th day to the split doing back/ chest but don’t know how recovery would be with the secondary bicep and triceps already being worked 2ice a week.
Age -34
Height - 5”11
Weight- 218-220 lbs
BF- 21-23%
I started training start of September for a few weeks before having my testosterone checked my my doctor. I was shocked when I realized the 9.75 reading was not the same measurement we use in the Uk ( our normal ranges are between 7-29) I got started on 100mg test C the next week.
I started out at 169 in August and had no appetite, I started eating as much as I could and added mass gainer in and didn’t eat clean just tried to eat to gain. As light as I was I still had almost as much BF on me as I do now, probably ~3% less. I got my strength up to a semi reasonable level before starting a little cycle.
I’ve done 5-6 cycles before, a T-bol solo cycle age 22, Test E 500mg cycle aged 23 and another test 500mg and Deca 200mg + Dbol later same year. Dropped out of training again for a couple years , then back in but no gear age 28-29. Then age 31 ran a test 300-500mg and GHR or GRH-1 or two can’t remember before switching that up to GH. Ran some Anadrol somewhere in there, there was anavar around then and in my early 20s and finally ran Tren A at 210-360mg for 2.5 weeks before messing up my back. I managed to get in good shape in about 11/12 months. In the pics I attach there’s one before my 2020 injury.
Current cycle as of 2 weeks ago is
Test P- 350mg Npp- 350mg Winstrol 50mg Ed. This on top of my 100mg test C trt.
I plan to run this for another 14 weeks before dropping down to my TRT which I want to get increased to 150-200mg p/w and GH to maintain. I originally planned a full on bulk to 250-260 ( I’ve never been heavier than 225 at 23) but I just can’t stand being fat lol, hate it. Would rather cut down to abs and bulk with GH on the go. So as of last Sunday I dropped my calories down from 4-4.5k to aiming for 2200. I’ve averaged out at 23-2500 so far. New diet is looking like
Wake up
10am 6 egg whites + 2 whole eggs all scrambled 1 tsp butter and maybe a tbs ketchup.
12pm 2 packets quick oats, 1-1.25 scoops protein isolate.
Post w/o - 1-2 scoops isolate.
5-6pm 300g 95% lean beef or ground turkey with salad or veggies. 1 tbs olive oil.
8-9pm chicken breast 200-300g with salad or veggies
11pm 2 scoops isolate.
( I have my fuck ups, today I had an açaí bowl instead of my oats for lunch, and sometimes instead of the beef and veggies I might have a double cheeseburger or chic fila chicken burger, working on it)
Training is a 4 day split
Day one- chest and Tris
Typically 2 working sets 6-8 reps on either incline bench or machine incline press , 2 warm up sets.
Decline machine press same sets, or dips or both.
Dumbbell flys or peck dec same number sets.
Try to do 4 exercises and 2 warm up 2 working sets 6-8 each and Flys 10-12
Triceps - seated dip machine with weights each side 2 and 2x 8-12
Push downs 2+2 8-12
Scull crushers or machine seated dips ( not the same machine as before)2+2 8-12 reps
2) Back and Bis- lat Machine, 2 warm up and 2 working sets - warm ups 12-18 reps working 2x 8-12
Seated rows - 2+2 8-12
T-bar Rows 1 warm up and 2 sets 6-8
Lat pull down narrow grip 8-12 x2
Seated double bicep curls 8-12 drop sets
Or straight bar preacher curls drop sets.
Seated machine bicep curls 8-12 drop sets
Or hammer curls drop sets
Day 3) shoulders and tris
Shoulder press machine or dumbbell presses 2 warm up 2 working sets 8-12
Lateral raises 1 warm up and 2 working 10-12 reps
Rear delt flies with dumbbells or reverse pec dec 1 warm up 2 working 10-12
Shrugs either dumbbells , machine or straight barbell 1 warm up 2 working 8-12
Tricep push downs 8-12 x2
Dips to failure
Day 4) legs and biceps.
Leg extensions 4 sets building up to max weight and failure .
Leg presses again building up to failure
Hamstring seated or laying curls 10-12 x 2 plus a warm up
Calf raises seated or standing 10-16 reps x2
Bicep preacher curls 12x3
Hammer curls or double seated curls 3x12
Machine curls 3x12
Repeat. I’ve been aiming to get 5-6 sessions a week in first 3 month’s training I couldn’t get passed 4 but hardly ever less and some weeks 5. Since gear and trt been kicking in I’m seeing progress. Thinking about adding a 5th day to the split doing back/ chest but don’t know how recovery would be with the secondary bicep and triceps already being worked 2ice a week.
we happy you updated us
I also train on my birthday it's my little tradition
