Please Scroll Down to See Forums Below 
APPROVED LOG
Today was shoulder day.
Hammer strength shoulder press: 45x20 80x10 85x8 90x6 95x4
Barbell behind back shrug: 225x15 225x15 225x15 225x15
Dumbbell lateral raise: 20x15 12.5 x15 12.5x15 12.5x15
Machine reverse fly: 70x15 85x15 85x10 85x10
Cable rope facepull: 100x15 100x15 100x15 100x15
Shoulder day has definitely become my favorite day. One of the bigger guys in the gym came over today and gave me some pointers on the lateral raises. He said no reason to do 20 pounds on those. He demonstrated how he does them so my last 3 sets I did them that way. Felt great and got an added pump out of it.
The 95 pounds on the shoulder press was a first. This is 95 pounds per hand. It took a few tries just to get them started out of the negative position but I was determined to hit 95 pounds so I did! Incredible feeling! A couple months ago I didn’t think I would be pushing that much weight anytime soon if ever. This has all been so great for me. This is about more than just looking better it’s also about just becoming a stronger and better person overall. My wife commented again last night about how much happier I have been.
Hammer strength shoulder press: 45x20 80x10 85x8 90x6 95x4
Barbell behind back shrug: 225x15 225x15 225x15 225x15
Dumbbell lateral raise: 20x15 12.5 x15 12.5x15 12.5x15
Machine reverse fly: 70x15 85x15 85x10 85x10
Cable rope facepull: 100x15 100x15 100x15 100x15
Shoulder day has definitely become my favorite day. One of the bigger guys in the gym came over today and gave me some pointers on the lateral raises. He said no reason to do 20 pounds on those. He demonstrated how he does them so my last 3 sets I did them that way. Felt great and got an added pump out of it.
The 95 pounds on the shoulder press was a first. This is 95 pounds per hand. It took a few tries just to get them started out of the negative position but I was determined to hit 95 pounds so I did! Incredible feeling! A couple months ago I didn’t think I would be pushing that much weight anytime soon if ever. This has all been so great for me. This is about more than just looking better it’s also about just becoming a stronger and better person overall. My wife commented again last night about how much happier I have been.
@BrightFuture 95lbs per hand well done bro Straight ballin
just careful not to overextend the shoulders
Good pics
Thank you!
Nice training
Today was arm day and it was a good one.
Lying ez bar tricep extension: 70x12 70x12 70x12 70x12
Tricep pushdown: 80x20 90x20 100x18 115x15
Cable tricep overhead extension: 60x12 70x12 70x12 70x12
Cable curl: 70x15 80x15 90x15 60x15
Hammer curl:25x15 25x15 25x15 25x15
Preacher curl: 50x10 50x10 50x10
Also did cardio and some warm up sets. Had 8th test injection yesterday. Just started doing thigh because it’s way less sore.
Also do any of you guys ever have a beer or glass of wine while on a cycle? I haven’t had any alcohol but I do miss a cold beer on a Friday night though.
Lying ez bar tricep extension: 70x12 70x12 70x12 70x12
Tricep pushdown: 80x20 90x20 100x18 115x15
Cable tricep overhead extension: 60x12 70x12 70x12 70x12
Cable curl: 70x15 80x15 90x15 60x15
Hammer curl:25x15 25x15 25x15 25x15
Preacher curl: 50x10 50x10 50x10
Also did cardio and some warm up sets. Had 8th test injection yesterday. Just started doing thigh because it’s way less sore.
Also do any of you guys ever have a beer or glass of wine while on a cycle? I haven’t had any alcohol but I do miss a cold beer on a Friday night though.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@BrightFuture training is good do it up bro
on the WINE lol no way you'll get attacked for drinking on EVO
BUT truth is 1 glass of wine 1 time per week is fine , just take extra n2guard after
Maybe 1-2 a week
I don't drink, it sets you back on fat loss by 2-3 days cause it blocks fat oxidation
nice job man you doing good
Keep it up brother
Great job bro. You getting stronger I see
Been a good alcohol free weekend. Feeling motivated. Really wanted a beer but opted to stay alcohol free. The craving for a beer has now passed!
Tomorrow is chest and triceps. Planning to do the following:
Hammer incline chest press: 15, 12, 10, 8,6
Dumbbell Bench press: 12, 8, 4, burnout set
Dumbbell incline fly: 4 sets of 15 reps
Machine Fly: 4 sets of 15 reps
Tricep dips: 4 sets 12-15 reps
Cross body cable tricep extensions: 4 sets 12-15 reps
Cable tricep pushdown: 1xamrap
For the dumbbell incline flyes, these should be done with a lighter weight? Ideally you would want to be able to hold at the bottom of the set for that extra stretch?
Cross body tricep extensions. I see a lot of guys in the gym doing these. It’s done with one arm so want to give it a go! Planning on finishing off with 1 set of cable pushdowns but extremely slow reps until I can’t go anymore.
Thank you all again for the support! It means a lot!
Tomorrow is chest and triceps. Planning to do the following:
Hammer incline chest press: 15, 12, 10, 8,6
Dumbbell Bench press: 12, 8, 4, burnout set
Dumbbell incline fly: 4 sets of 15 reps
Machine Fly: 4 sets of 15 reps
Tricep dips: 4 sets 12-15 reps
Cross body cable tricep extensions: 4 sets 12-15 reps
Cable tricep pushdown: 1xamrap
For the dumbbell incline flyes, these should be done with a lighter weight? Ideally you would want to be able to hold at the bottom of the set for that extra stretch?
Cross body tricep extensions. I see a lot of guys in the gym doing these. It’s done with one arm so want to give it a go! Planning on finishing off with 1 set of cable pushdowns but extremely slow reps until I can’t go anymore.
Thank you all again for the support! It means a lot!
Thank you! Means a lot coming from you!
Thank you for the support!
Good to know. Definitely more of a beer drinker but have decided to keep on the alcohol free path. I don’t want anything getting in the way of what I am trying to accomplish here.
Great job hitting arms man.
@BrightFuture test year around means self-TRT, I like self TRT I'm on it and have clients on it do it bro
Well my test levels weren’t all that great to begin with. Weren’t clinically low but definitely not optimal.
Definitely something to consider! Do you have real life clients that you train?
@BrightFuture I do both, but our main trainer on here is @Npcclassicphysique champ and @stevesmi and @LevButlerov , I personally can't handle more clients due to overload bro.
but can recommend you guys if you need it.
Not yet. Next year or so and I'll TRT @200-300mg a week
bro keep grinding along
those types of workouts what separate the boys from the men
those types of workouts what separate the boys from the men
if you're going to stay on year round
just be prepared to be on for the rest of your life
just be prepared to be on for the rest of your life
it's not the safest thing to stay on year round
make sure you keep up with your blood work
make sure you keep up with your blood work
APPROVED LOG
No trt as of yet. I just feel so much better mentally since I started on the testosterone. Granted I am also out of military now so I can have a normal sleep schedule so that probably helps.
Yeah think I will just cut out alcohol permanently. While I miss a good cold beer I know I feel better without it. I am committed to this.
Alright so today was chest and triceps. Rolling with dumbbell bench now instead of barbell. Got a good handle on getting them into position so will try 70 pound dumbbells next week or maybe I will do them Friday before I do arms. On the 3rd set I did 60 pounds for 9 reps, goal was 10 reps and I stopped short of 1 because I think I miscounted. I may have done 10 reps but not sure so not giving myself credit for that. I immediately grabbed them again and did 6 more reps. Definitely think I can hit 70 pounds for 10 or atleast close.
Hammer incline chest press: 45x15 70x12 80x10 85x6
Dumbbell bench: 40x12 50x12 60x9 60x6 (40 and pounds felt way to light)
Dumbbell incline fly: 15x15 20x12 25x12 25x12 (these felt great! Nice slow and focused on breathing)
Machine fly: 85x12 100x12 100x12 100x10 (did these much slower and focused on squeezing pecs together)
Tricep dips: 140x15 160x15 180x13 90x30
Cable rope tricep pushdown: 60x15 70x15
Vbar tricep pushdown: 80x15 100x 15 70x25
I tried the cross body tricep extensions but those put strain on shoulders. Not a huge fan of the rope pushdowns because I feel way more tricep activation with the vbar. The vbar is what I always use.
Hammer incline chest press: 45x15 70x12 80x10 85x6
Dumbbell bench: 40x12 50x12 60x9 60x6 (40 and pounds felt way to light)
Dumbbell incline fly: 15x15 20x12 25x12 25x12 (these felt great! Nice slow and focused on breathing)
Machine fly: 85x12 100x12 100x12 100x10 (did these much slower and focused on squeezing pecs together)
Tricep dips: 140x15 160x15 180x13 90x30
Cable rope tricep pushdown: 60x15 70x15
Vbar tricep pushdown: 80x15 100x 15 70x25
I tried the cross body tricep extensions but those put strain on shoulders. Not a huge fan of the rope pushdowns because I feel way more tricep activation with the vbar. The vbar is what I always use.
For those of you who compete on stage, how long did it take before you were able to do that? This is something I seriously want to try. I know I gotta long way to go but I want this to be a lifestyle and I want to work hard to get there.
I know my diet is good now but I know I would definitely need to change some things along the way.
I know my diet is good now but I know I would definitely need to change some things along the way.
usually it takes years of hardwork to be among the top players in the competition.........
So it’s been a great day! Tomorrow will be back and biceps. I can’t shake the feeling that I am not doing enough in the gym. At the end of my workouts I feel like I should have done more than I did. I am recovering and eating well. The test/tbol are working great. Also added in the deca and proviron and today was second dose of deca and 9th of test. Below is my plan for tomorrow. I am feeling super motivated and almost want to go the gym right now.
Barbell row: 5 sets 8-15 reps
Cable seated row: 5 sets 12-15 reps
Cable v bar pulldown: 5 sets 12-15 reps
Cable lat pulldown wide grip: 5 sets 10-12 reps
Plate loaded machine low row: 5 sets 10-12 reps
Cable curls: 4 sets 12-15 reps
Hammer curls: 4 sets 12-15 reps
Feeling great and feeling much stronger. Recovery has been great and shoulder is feeling good as long as I avoid barbell bench. So I want to kick this up a notch. Will do the same for the rest of the week and hopefully here on out. I almost want to go back to the gym right now lol.
Barbell row: 5 sets 8-15 reps
Cable seated row: 5 sets 12-15 reps
Cable v bar pulldown: 5 sets 12-15 reps
Cable lat pulldown wide grip: 5 sets 10-12 reps
Plate loaded machine low row: 5 sets 10-12 reps
Cable curls: 4 sets 12-15 reps
Hammer curls: 4 sets 12-15 reps
Feeling great and feeling much stronger. Recovery has been great and shoulder is feeling good as long as I avoid barbell bench. So I want to kick this up a notch. Will do the same for the rest of the week and hopefully here on out. I almost want to go back to the gym right now lol.
Yeah I figured that. I know I want be ready to be on stage in a year. But I am loving this. This is also a great community. It’s been a long road for me to get where I am at mentally because I hit rock bottom last year. But getting into weightlifting and this whole community has been great. Also starting to get head nods from the bigger guys at the gym when they see me pushing hard. It’s a great feeling.
Lot of us. Trt bro. I run sport trt
TRT is a tough decision man. Just know if you go that way you should consider it a lifelong commitment.
Yeah I think I will do my pct and see how everything goes. But damn, the mental and energy boost since starting has been amazing. Makes me not want to come off test. I know if I do end up doing trt it will be a lower dose than the 400mg I am currently running.
@BrightFuture I compete on and off in the midwest and have client training.
I re-checked your shape. Well if you dedicate yourself like you are today and stay steady with your logging, 2 years maybe 3 and you can step on stage top 3 to top 5 placing.
training is good i like your level but i want to see MORE cardio and wanting to go to the gym is rock solid
A year is too early but 2 years I think you can do it, EVO family has your back and we support you
we all hit rock bottom at some point, heck I was addicted to Meth smoking that nasty shit bro
clean and sober for many years thanks to the EVO family here.
This was suppose to say won’t be ready to be on stage in a year.
Thank you! I meant to say that I won’t be ready in a year lol. I know I got a long way to go and lots of hard work. I plan to stay dedicated and I enjoy it!@BrightFuture I compete on and off in the midwest and have client training.
I re-checked your shape. Well if you dedicate yourself like you are today and stay steady with your logging, 2 years maybe 3 and you can step on stage top 3 to top 5 placing.
training is good i like your level but i want to see MORE cardio and wanting to go to the gym is rock solid
A year is too early but 2 years I think you can do it, EVO family has your back and we support you
we all hit rock bottom at some point, heck I was addicted to Meth smoking that nasty shit bro
Glad you quit the meth. I didn’t do drugs, not even weed. Being in the military makes that kind of difficult. Definitely think I was drinking a bit too much as an escape but wouldn’t really call myself an alcoholic back then. Out of military now and just looking towards the future. Thankfully I got an incredible wife who I have been with since high school and I am almost 37 now. Yes this is a great community!
Yeah I will start hitting cardio harder.
I do 150mg of test when I’m on TRT. You shouldn’t use much more than that if you value your internal organs. U need to give your entire body a break.
@BrightFuture its a long way but with your dedication you can do it. 1 thing I think you need improvement on in this log is more detailed food shares with more meals, the diet is going to help push you to the next level.
ON the meth lol it was horrible bro, I also drank too much but all sober now for many years no drugs nor alcohol.
bro you probably messin around with lot lizards too much
n2guard works great for immune system
Cravings are for pregnant chicks
APPROVED LOG
Alright so today was back day and I definitely upped the intensity to the point I had nothing left to give. Still got my cardio in. It felt great! Tried a few different things. Today I started off with dumbbell rows and worked up to 70 pounds but these felt kinda easy. So I stopped after 3 sets and went to the barbell rows. The squat rack area where I do them at felt like a sauna for some reason but didn’t let that stop me. I also did wide grip lat pull downs with the hammer strength machine and these were much better than the cable.
Dumbbell row: 50x12 60x12 70x12 (one hand)
Barbell row: 155x12 175x8 195x6
Cable seated row: 135x15 150x12 165x10 180x6 180x7
Hammer strength lat pulldown: 45x12 90x12 100x10 100x8 100x7 (weight was for each side)
V Bar pulldown: 120x12 120x10 120x8 120x10 120x10 (had to switch to a different cable machine. About half way through each rep is suddenly felt much heavier almost like something was catching the cable)
At the end I did a super set of straight arm pulldowns and ez bar curls. I did several sets and the reps were just as many as I could handle. Not sure how many sets I actually did but think it was like 5 or 6 and no less than 20 reps for the straight arm pull downs and no less than 12 reps for the ez bar curls. Got a good pump.
Was talking to one of the bigger guys in the gym this morning. Told me I have made some good progress but need to up the cardio. He does 30 minutes cardio to start and 30 minutes end. Thinking I will try to do that moving forward. I know everyone on here talks about cardio a lot and it’s definitely an area I am lacking so plan to kick that up a lot.
Dumbbell row: 50x12 60x12 70x12 (one hand)
Barbell row: 155x12 175x8 195x6
Cable seated row: 135x15 150x12 165x10 180x6 180x7
Hammer strength lat pulldown: 45x12 90x12 100x10 100x8 100x7 (weight was for each side)
V Bar pulldown: 120x12 120x10 120x8 120x10 120x10 (had to switch to a different cable machine. About half way through each rep is suddenly felt much heavier almost like something was catching the cable)
At the end I did a super set of straight arm pulldowns and ez bar curls. I did several sets and the reps were just as many as I could handle. Not sure how many sets I actually did but think it was like 5 or 6 and no less than 20 reps for the straight arm pull downs and no less than 12 reps for the ez bar curls. Got a good pump.
Was talking to one of the bigger guys in the gym this morning. Told me I have made some good progress but need to up the cardio. He does 30 minutes cardio to start and 30 minutes end. Thinking I will try to do that moving forward. I know everyone on here talks about cardio a lot and it’s definitely an area I am lacking so plan to kick that up a lot.
Yeah that’s the plan. I don’t need it and it’s only going to interfere with my gym goals.
lol my wife would not be happy.
Yeah I will try and start posting more meals. Below is my current outline:
Breakfast: 4 scrambled eggs and 1 packet of protein oatmeal
Lunch 1: chicken, 1 cup of veggies and half cup of rice
Lunch 2: chicken, 1 cup of veggies and half cup of rice
Dinner: tuna or salmon with some veggies.
I also drink a protein shake immediately following workout before I shower. I am trying fasting sometimes and skipping breakfast but I have such a huge appetite it makes it very difficult. Especially Mo day-Friday when I workout. Need to start adding in more fruit again. I am a huge fan of blackberries.
Tomorrow is shoulder day. Plan is below:
Hammer strength shoulder press: 5 sets 8-15 reps
Dumbbell lateral raise: 5 sets 12-15 reps
Dumbbell shoulder shrug: 5 sets 12-15 reps
Dumbbell front raise: 5 sets 10-15 reps
Machine reverse fly: 5 sets to failure but atleast 10 reps on each set
Cable rope facepull: 5 sets 15 reps
And of course cardio!
Hammer strength shoulder press: 5 sets 8-15 reps
Dumbbell lateral raise: 5 sets 12-15 reps
Dumbbell shoulder shrug: 5 sets 12-15 reps
Dumbbell front raise: 5 sets 10-15 reps
Machine reverse fly: 5 sets to failure but atleast 10 reps on each set
Cable rope facepull: 5 sets 15 reps
And of course cardio!
Also, would I be better if I cut the rice and just doubled up on the veggies? I was originally doing 1 cup of rice with each meal but someone recommended that I cut that back.
Yes sir. Throw that cardio in!
Definitely man. TRT is just meant to get you to "normal". Being on a cycle is a different feeling.
@BrightFuture your diet is high in carbs I would cut 1 cup of rice do more veggies
but you lacking omega 3 fats too, add some walnuts or fish oil ed
So is the half a cup of rice with 2 of the meals good? I will cut the rice completely if necessary. I can always double up the veggies. Currently I am only eating 1 cup of rice a day.
@BrightFuture if you stay with the carbs stay with brown rice or oatmeal, best is oatmeal steel cut or rolled oats
you can keep carbs in there no problem but switch the sources
your fiber intake is low too along with the omega 3 intake
Got it. Will cut the rice completely and double up the veggies. Will look into the steel or rolled oats and buy some tomorrow. Will also pick up some fish oil. Thank you!
@BrightFuture goal here is to stay closer to the diet thats working for you while making the mods to get you more results bro
post workout how big is your protein shake?
You the man. Keep grinding bro you have that six pack this summer
It’s 25 grams of protein and I use 12 ounces of lactose free milk.
Today was shoulder day and it was a good one. Also started with 30 minutes of cardio and finished with 30 minutes of cardio. On the hammer strength overhead press I hit 90 pounds per hand for 7 reps which is 1 more rep than last week. Then I hit 95 pounds per hand for 7 reps which is 3 more than the 4 I did last week. That is my personal best. I almost wanted to try 100 pounds but decided to do that next week.
Hammer strength overhead press: 45x15 70x12 80x9(was going for 10 don’t know what happened) 90x7 95x7
Dumbbell lateral raise: 15x12 15x12 10x12 10x12 10x12
Hammer strength shrug: 90x15 90x15 90x15 90x15 90x15
Machine reverse fly: 85x12 85x12 85x12 85x12 55x15
Cable rope facepull: 100x15 100x15 100x15 100x15 100x15
So I started doing 5 sets for each exercise. I dropped the lateral raises down to 10 pounds. Seems to be the sweet spot, it allows me to get a nice deep breath and hold for about 2 seconds at the top then come down slowly with solid form.
One thing of note is I feel stronger on the overhead press then I do on the incline chest press which seems I feel the reverse should be true. I also seemed to feel stronger on these as the sets progressed. Trying for 100 pounds next week.
I also bought some fish oil and rolled oats. Will cut the rice out completely after Friday and double up the veggies. I will use the rolled oats for my carbs.
Hammer strength overhead press: 45x15 70x12 80x9(was going for 10 don’t know what happened) 90x7 95x7
Dumbbell lateral raise: 15x12 15x12 10x12 10x12 10x12
Hammer strength shrug: 90x15 90x15 90x15 90x15 90x15
Machine reverse fly: 85x12 85x12 85x12 85x12 55x15
Cable rope facepull: 100x15 100x15 100x15 100x15 100x15
So I started doing 5 sets for each exercise. I dropped the lateral raises down to 10 pounds. Seems to be the sweet spot, it allows me to get a nice deep breath and hold for about 2 seconds at the top then come down slowly with solid form.
One thing of note is I feel stronger on the overhead press then I do on the incline chest press which seems I feel the reverse should be true. I also seemed to feel stronger on these as the sets progressed. Trying for 100 pounds next week.
I also bought some fish oil and rolled oats. Will cut the rice out completely after Friday and double up the veggies. I will use the rolled oats for my carbs.
Also I am absolutely loving going to the gym. It’s about all I think about now. Can’t wait to get up in the morning for leg day tomorrow.
I hope so! Should have just ran tren to start with lol. Maybe for my second cycle.
Also, at about what point in a test cycle would you start to experience side effects typically? I haven’t had any. Hair is great, balls are doing well too.
Got the fish oil and rolled oats. Do you actually have to cook the rolled oats or can I add them in a blender with my protein shake?
Tomorrow is leg day. Planning on keeping the intensity high. 30 minutes cardio before and after.
Hammer strength squat: 5 sets 8-12 reps
Romanian deadlift: 5 sets 10-12 reps
Machine leg press: 5 sets 12-15 reps
Seated leg curl: 5 Sets 12-20 reps
Leg extension: 5 sets 12-20 reps
Calf raise: 5 sets 15-20 reps
Should be a good one. Goal is to keep the intensity up and keep getting better every week. Leg day is still my least favorite day but still pumped and excited for it!
Hammer strength squat: 5 sets 8-12 reps
Romanian deadlift: 5 sets 10-12 reps
Machine leg press: 5 sets 12-15 reps
Seated leg curl: 5 Sets 12-20 reps
Leg extension: 5 sets 12-20 reps
Calf raise: 5 sets 15-20 reps
Should be a good one. Goal is to keep the intensity up and keep getting better every week. Leg day is still my least favorite day but still pumped and excited for it!
@BrightFuture you can do overnight oats, soak them in oat milk for 8 hours and then blend them with protein shake, dont throw them in raw
@BrightFuture this is great some big changes stay focused bro
if you dont have sides thats a good thing, you're not side effect prone then, think of it as a gift
thats fine bro
tomorrow I like that 60 min cardio INTENSE city you'll get super pumped
Thank you! Will definitely try soaking them in oat milk.@BrightFuture you can do overnight oats, soak them in oat milk for 8 hours and then blend them with protein shake, dont throw them in raw
@BrightFuture this is great some big changes stay focused bro
if you dont have sides thats a good thing, you're not side effect prone then, think of it as a gift
thats fine bro
tomorrow I like that 60 min cardio INTENSE city you'll get super pumped
Yeah the changes are great. Loving the intensity increase. Only regret I have right now is I didn’t cut the rice before I started and maybe not throwing in tren as a few here suggested. I really want my gut to be gone. I know that will make a massive difference in physique. Hopefully I can still get it down. This is my 5th week and tomorrow is 10th injection. 9 weeks to go to complete the 14 week cycle not counting pct.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@BrightFuture lets do it bro
and dont have ANY regrets, this is a marathon learning experience
and dont use trenbolone you're not ready
Yeah I stayed away from tren this first time around for good reason. Shouldn’t really call it a regret because I am doing really well with the test/tbol. You are right it is definitely a marathon. I am super motivated and loving what I am doing now. Hopefully getting rid of the rice will help the stomach area. I definitely see more definition in chest, back, shoulders and arms. Even my triceps are starting to show up. So it’s definitely been awesome! Just want to get this midsection in check. Hopefully the increased cardio helps.
Also I got about 2 weeks left for the tbol. That will be 7 weeks.
