Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES
UGL OZ UGFREAK OxygenPharm
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIESUGL OZUGFREAKOxygenPharm

Approved Log New Testosterone, Deca, Anavar Cycle Log

TM173 said:
That was my thoughts exactly. I researched foods and dietary changes that can help. So, I'm gonna start there. I have an appointment withmy prescribing Doctor tomorrow. I'll see what his 2 cents is and try to adjust my diet to help. And go re do blood work in a couple weeks. If it hasn't gone up or goes down I'll probably just let it ride for now. I know I don't wanna tank my estrogen out. That's why I'm hesitant to use an AI with it only slightly elevated. If it's up in a couple weeks I'm thinking maybe I so like 5mgs of aromasin twice a week or something super low like that.. Thanks for the input and reassurance. It goes a long way.
Click to expand...
@TM173 what I'd like is for you to start sharing more diet training here so we can help you make dietary changes bro. We aren't getting updates this weekend at all please start them up.
 
Npcclassicphysique champ said:
@TM173 you made good choices with the brands stay with them for now.

answers for you
1) you can draw in the same syringe, mix NPP and test no problem but dont inject more than 2ml/site to be safe

2) primobolan is best 2x/week not more, you dont need many injections, it's an enanthate ester 7 day half life

You should do glutes left/right 2 mls, and shoulders 1ml 1ml dont do sub q it makes you lumpy.
Click to expand...
Awesome!🙏 thanks fro that guidance and taking time to respond to my questions! I'm new to this and you guys are all I got!

Can you recommend a brand of primo? I was hesitant to consider primo because I've heard horror stories about injection site issues and infections. Is there a brand that's been well vetted, tried and true that pharma quality that I can trust not to have injection site issues?
 
TM173 said:
Awesome!🙏 thanks fro that guidance and taking time to respond to my questions! I'm new to this and you guys are all I got!

Can you recommend a brand of primo? I was hesitant to consider primo because I've heard horror stories about injection site issues and infections. Is there a brand that's been well vetted, tried and true that pharma quality that I can trust not to have injection site issues?
Click to expand...
@TM173 we are a big EVO family always here to help you, you're here in the family now and can always count on our help brother in iron. :)

primobolan brands thats up to you, but you can check domestic-supply.com @domestic-supply.com has Pharmaqo and Beligas, pharmaqo seems popular lately
podcast about them
https://www.evolutionary.org/evolutionary-org-hardcore-2-0-57-pharmaqo-labs-an-introduction/
https://www.evolutionary.org/evolutionary-org-hardcore-2-0-56-beligas-pharma-an-introduction/

I have used both, found pharmaqo a bit less pip and easier to injection and never get 200mgs/ml primo always get 100mgs/ml lower concentration.

Npcclassicphysique champ said:
@TM173 what I'd like is for you to start sharing more diet training here so we can help you make dietary changes bro. We aren't getting updates this weekend at all please start them up.
Click to expand...
how about this q bro?
 
Npcclassicphysique champ said:
@TM173 we are a big EVO family always here to help you, you're here in the family now and can always count on our help brother in iron. :)

primobolan brands thats up to you, but you can check domestic-supply.com @domestic-supply.com has Pharmaqo and Beligas, pharmaqo seems popular lately
podcast about them
https://www.evolutionary.org/evolutionary-org-hardcore-2-0-57-pharmaqo-labs-an-introduction/
https://www.evolutionary.org/evolutionary-org-hardcore-2-0-56-beligas-pharma-an-introduction/

I have used both, found pharmaqo a bit less pip and easier to injection and never get 200mgs/ml primo always get 100mgs/ml lower concentration.


how about this q bro?
Click to expand...
Npcclassicphysique champ said:
@TM173 we are a big EVO family always here to help you, you're here in the family now and can always count on our help brother in iron. :)

primobolan brands thats up to you, but you can check domestic-supply.com @domestic-supply.com has Pharmaqo and Beligas, pharmaqo seems popular lately
podcast about them
https://www.evolutionary.org/evolutionary-org-hardcore-2-0-57-pharmaqo-labs-an-introduction/
https://www.evolutionary.org/evolutionary-org-hardcore-2-0-56-beligas-pharma-an-introduction/

I have used both, found pharmaqo a bit less pip and easier to injection and never get 200mgs/ml primo always get 100mgs/ml lower concentration.


how about this q bro?
Click to expand...
Ok, thanks! Yea I was planning on going through the podcast. I hadn't had the chance yet. I found the pharmaqo test didn't burn as bad at injection site as my other stuff did.

As far as my diet, I've not been tracking micros like i should.

I aim for about 250 grams of protein and keep calories under 3000.

I start each day around 5:30am with 2 cups of super strong coffee with 5 mg creatine and a spoon full of organic maple syrup.

As far as food I keep it simple as possible. Its the only way for me to pull it off around long work days and gym time and proper sleep. Which is a big part of the reason i havent tracked and logged diet and workouts yet.

It's usually 4-6 oz grilled chicken brest, half cup of rice cooked in bone broth couple spoon fulls of low sugar tomato sauce and a little fresh parm cheese. I recently swapped the parm out for low fat cottage cheese. I switch the rice out for broccoli or brussels sprouts about every other meal. I switch the chicken out for lean steak a few meals a week for my sanity. Once in a while I'll do sweet potato instead of rice I shoot for 5 - 6 meals a day like this. I add 3-4 soft boiled eggs to 3 -4 of these meals. About once a week I'll have fish for the omega-3s and about 3 times a week I'll have berries in low fat cottage cheese around my work out. Ill throw in grapefruit if i get a sweet tooth.

I keep it simple and stick to that pretty much every day. I very rarely do a cheat meal. Maybe once every couple months and even then I keep it well within reason.

I also plan to start incorporating red grapes and green tea to try and help with estrogen when I'm off cycle and just cruising on trt.
 
TM173 said:
Ok, thanks! Yea I was planning on going through the podcast. I hadn't had the chance yet. I found the pharmaqo test didn't burn as bad at injection site as my other stuff did.

As far as my diet, I've not been tracking micros like i should.

I aim for about 250 grams of protein and keep calories under 3000.

I start each day around 5:30am with 2 cups of super strong coffee with 5 mg creatine and a spoon full of organic maple syrup.

As far as food I keep it simple as possible. Its the only way for me to pull it off around long work days and gym time and proper sleep. Which is a big part of the reason i havent tracked and logged diet and workouts yet.

It's usually 4-6 oz grilled chicken brest, half cup of rice cooked in bone broth couple spoon fulls of low sugar tomato sauce and a little fresh parm cheese. I recently swapped the parm out for low fat cottage cheese. I switch the rice out for broccoli or brussels sprouts about every other meal. I switch the chicken out for lean steak a few meals a week for my sanity. Once in a while I'll do sweet potato instead of rice I shoot for 5 - 6 meals a day like this. I add 3-4 soft boiled eggs to 3 -4 of these meals. About once a week I'll have fish for the omega-3s and about 3 times a week I'll have berries in low fat cottage cheese around my work out. Ill throw in grapefruit if i get a sweet tooth.

I keep it simple and stick to that pretty much every day. I very rarely do a cheat meal. Maybe once every couple months and even then I keep it well within reason.

I also plan to start incorporating red grapes and green tea to try and help with estrogen when I'm off cycle and just cruising on trt.
Click to expand...
@TM173 podcast is on point listen you'll love it bro

thanks for sharing the meals and but this is just an example, would be good if you share some meal pics, since you short on time meal pics can go up those are simple share
how about some training shares?

and post some supp pics
 
TM173 said:
View attachment 34534Napsgear order received. Very happy can't beat their prices. Impressed with product labeling and packaging as well as the shipping packaging. It's clear, someone cares about what they are doing. Side by side comparison to my pharma grade test cyp proscribed by my Dr. I've noticed several positive differences I like. For example, the pharmaqo brand has a lot/batch number, manufacturer date and expiration date. My Dr prescribed test only says to "use within 28 days of first use, which doesn't make sense and is against my Dr instructions. Furthermore, the labeling on pharmaqo would be very very hard to counterfeit and it has all ingredients and every bit of information you could think of and has a tamper proof seal. My doctor prescribed test has a lable that looks like I could make it in 5 mins on a home printer and glued on and all it says is that it came from Florida. The Dr prescribed test is a thick yellowish oil that holds air bubbles so doesn't seem to be 100% clear. All in all, the pharmaqo looks like a higher quality product with superior packaging and labeling than my Dr. Proscribed test cyp. I plan to try GP test next just because I want several options that I can trust and I've heard good things. As far as my napsgear experience, if they don't have it then you don't need it! If someone beats there price then they are just giving it away. The only draw back is there processing and shipping. So, if I need something basic and quick, Domestic supply it is. With Domestic I had my order in hand within days for just a few bucks more. With napsgear they had difficulties with payment method and had to change to a different method. Once it was all said and done it took 3 weeks to get my order. Which still isn't horrible considering there price and guarantee. Will definitely be back again. I would also like to take this opportunity to reiterate my gratitude to this forum. I never would have found a source for these products without you. Wish I had found it sooner. A ton of my recent progress wouldn't have been possible without it. So, again, hats off to you guys. I'm very grateful. Work outs, diet and progress pics coming soon
Click to expand...

Thanks for posting your touchdown and napsgear experience brother !
 
Quick breakfast while i run out the door this morning. Ran out of broccoli. Gotta make a grocery run after work. 2.5oz grilled chicken brest and 2 soft boiled eggs.
1000003377.webp


Food for the work day, 12.5oz of ground turkey, cooked and drained. 1 cup of rice cooked in bone broth. Frozen over night before I eat it. 2 large spoon fulls of low fat cottage cheese, 2 large spoon fulls of tomato sauce and 2 soft boiled eggs. This should get me through meal 4 today.

1000003383.webp

1000003381.webp

1000003382.webp

1000003378.webp

1000003379.webp

1000003380.webp


I eat like this 5 days a week. I loosen up on the weekends when I have more time to cook and I'm with my family but I also get my most hard core workouts in on weekends as well. Even on weekends, I still stay under calories and keep it clean. No bread, pasta or processed foods. And no sweets. If I start losing the battle to stay away from bread I'll have an egg sandwich on either Dave's killer bread or keto bread but I try to stay away from anything processed like that. It's very rare to have something like that.

Anyway. More to come.

Workouts coming soon.
 
TM173 said:
View attachment 34534Napsgear order received. Very happy can't beat their prices. Impressed with product labeling and packaging as well as the shipping packaging. It's clear, someone cares about what they are doing. Side by side comparison to my pharma grade test cyp proscribed by my Dr. I've noticed several positive differences I like. For example, the pharmaqo brand has a lot/batch number, manufacturer date and expiration date. My Dr prescribed test only says to "use within 28 days of first use, which doesn't make sense and is against my Dr instructions. Furthermore, the labeling on pharmaqo would be very very hard to counterfeit and it has all ingredients and every bit of information you could think of and has a tamper proof seal. My doctor prescribed test has a lable that looks like I could make it in 5 mins on a home printer and glued on and all it says is that it came from Florida. The Dr prescribed test is a thick yellowish oil that holds air bubbles so doesn't seem to be 100% clear. All in all, the pharmaqo looks like a higher quality product with superior packaging and labeling than my Dr. Proscribed test cyp. I plan to try GP test next just because I want several options that I can trust and I've heard good things. As far as my napsgear experience, if they don't have it then you don't need it! If someone beats there price then they are just giving it away. The only draw back is there processing and shipping. So, if I need something basic and quick, Domestic supply it is. With Domestic I had my order in hand within days for just a few bucks more. With napsgear they had difficulties with payment method and had to change to a different method. Once it was all said and done it took 3 weeks to get my order. Which still isn't horrible considering there price and guarantee. Will definitely be back again. I would also like to take this opportunity to reiterate my gratitude to this forum. I never would have found a source for these products without you. Wish I had found it sooner. A ton of my recent progress wouldn't have been possible without it. So, again, hats off to you guys. I'm very grateful. Work outs, diet and progress pics coming soon
Click to expand...
Very nice
 
TM173 said:
Quick breakfast while i run out the door this morning. Ran out of broccoli. Gotta make a grocery run after work. 2.5oz grilled chicken brest and 2 soft boiled eggs.View attachment 34971

Food for the work day, 12.5oz of ground turkey, cooked and drained. 1 cup of rice cooked in bone broth. Frozen over night before I eat it. 2 large spoon fulls of low fat cottage cheese, 2 large spoon fulls of tomato sauce and 2 soft boiled eggs. This should get me through meal 4 today.

View attachment 34972
View attachment 34973
View attachment 34974
View attachment 34975
View attachment 34976
View attachment 34977

I eat like this 5 days a week. I loosen up on the weekends when I have more time to cook and I'm with my family but I also get my most hard core workouts in on weekends as well. Even on weekends, I still stay under calories and keep it clean. No bread, pasta or processed foods. And no sweets. If I start losing the battle to stay away from bread I'll have an egg sandwich on either Dave's killer bread or keto bread but I try to stay away from anything processed like that. It's very rare to have something like that.

Anyway. More to come.

Workouts coming soon.
Click to expand...
@TM173 now you're taking the log to a new level bro perfect meal share

have 1 day cheat day but only 2 cheat meals on weekend

keep sharing bro

TM173 said:
Dinner.
View attachment 35126
Click to expand...
2 chicken legs PERFECTION! you're doing amazing
 
a couple pieces of advice i want you to consider

when it comes to dairy go with raw 100% fat dairy options, instead of low fat dairy processed
and 2nd be careful with all the garlic/onion consumption. it is VERY rough on the gut which will actually hamper recovery/repair after a workout.
 
stevesmi said:
a couple pieces of advice i want you to consider

when it comes to dairy go with raw 100% fat dairy options, instead of low fat dairy processed
and 2nd be careful with all the garlic/onion consumption. it is VERY rough on the gut which will actually hamper recovery/repair after a workout.
Click to expand...
I was not aware of the garlic and onion thing. As far as dairy. I've only found one place to get raw dairy from anywhere around me and its actually illegal for the lady to sell it to me. I have to sign up for a cow share and drive across state lines for her to give it to me. It's actually illegal to cross the state line with a fucking jug of milk. How fucking insane is that???
But yes. I try to stick to raw. Sadly that has meant just basically eliminating most dairy. I have been using low fat cottage cheese added in to measure to up the protein without raising the calories too much.
 
TM173 said:
I was not aware of the garlic and onion thing. As far as dairy. I've only found one place to get raw dairy from anywhere around me and its actually illegal for the lady to sell it to me. I have to sign up for a cow share and drive across state lines for her to give it to me. It's actually illegal to cross the state line with a fucking jug of milk. How fucking insane is that???
But yes. I try to stick to raw. Sadly that has meant just basically eliminating most dairy. I have been using low fat cottage cheese added in to measure to up the protein without raising the calories too much.
Click to expand...
its illegal because non pasteurized milk can contain harmful bacteria that could kill you. imagine if it sits in the back of the truck in the heat even for 10 minutes. you would have dozens of people getting food poisoning lol.

i would avoid milk entirely anyway. do you see other loggers on here drinking milk or consuming dairy? its a huge no-no. very inflammatory and little to no nutritional value. also lactose is almost impossible for 90% of people to digest anyway so it will cause tons of bloating

as far a low fat cottage cheese. always go with high fat versions, the fattier the better as that will cause less of an insulin spike .. but as you said you won't find it unless it a major health food store.

going dairy free is a smart choice, i haven't touched dairy in 15 years, its something to consider if you want to take things to another level. sprinkling your brocolli with cheese i'm sure makes it more yummy for you, but you are ruining it by doing that. instead i recommend some salt on the brocolli, it might not taste good at first but over time you will enjoy it.
 
nice food pictures I like the eggs
 
make sure the eggs are Farm Fresh that's very important
 
stevesmi said:
its illegal because non pasteurized milk can contain harmful bacteria that could kill you. imagine if it sits in the back of the truck in the heat even for 10 minutes. you would have dozens of people getting food poisoning lol.

i would avoid milk entirely anyway. do you see other loggers on here drinking milk or consuming dairy? its a huge no-no. very inflammatory and little to no nutritional value. also lactose is almost impossible for 90% of people to digest anyway so it will cause tons of bloating

as far a low fat cottage cheese. always go with high fat versions, the fattier the better as that will cause less of an insulin spike .. but as you said you won't find it unless it a major health food store.

going dairy free is a smart choice, i haven't touched dairy in 15 years, its something to consider if you want to take things to another level. sprinkling your brocolli with cheese i'm sure makes it more yummy for you, but you are ruining it by doing that. instead i recommend some salt on the brocolli, it might not taste good at first but over time you will enjoy it.
Click to expand...
Yea I don't drink milk, I was just using it as an example. The only dairy I use is cheese, butter and cream. I've thought about going non dairy and trying it but I really use so little of it now that I don't know if I'd notice a difference.
 
Previously hit a wall on the weight loss so went from intermittent fasting to eating 5-6 meals a day and dropped about 3lbs in a week but it stopped after that. So gonna do a 24 hr fast today.

I haven't had a rest day in just over a week. I woke up feeling a little rough today so I think I'll take a rest day and just walk on the treadmill for about an hour and stretch. I don't feel like I would have a good lift today if I forced it today.
 
Love the food
 
Masonic Bodybuilder said:
Ideally you just want estrogen to stay in the normal range. It it is just slightly elevated with no symptoms, I would hold off on the AI. That is just me, others might say to start the AI. The key is to keep an eye on bloods and make sure it isn't creeping up any higher.
Click to expand...
Update on this. Blood work looked great to the Dr. So he raised my prescribed dose to 150mgs a week. I'm gonna continue to do 200 a week. He suggested I try to avoid an AI if I could. He says my estrogen was only slightly high and not enough to cause issues if I just keep an eye on it. Says it should be easier to manage as body fat % comes down.

He also gave me a supplement called DIMension 3. It's not an AI. It's an over the counter supplement that helps the body metabolize estrogen naturally to help bring it down on higher TRT doses. Anyone here ever heard or or used it?

My hope is I can manage estrogen without an AI while in cruising on TRT andbthen only use AI when on cycle.
 
TM173 said:
View attachment 34534Napsgear order received. Very happy can't beat their prices. Impressed with product labeling and packaging as well as the shipping packaging. It's clear, someone cares about what they are doing. Side by side comparison to my pharma grade test cyp proscribed by my Dr. I've noticed several positive differences I like. For example, the pharmaqo brand has a lot/batch number, manufacturer date and expiration date. My Dr prescribed test only says to "use within 28 days of first use, which doesn't make sense and is against my Dr instructions. Furthermore, the labeling on pharmaqo would be very very hard to counterfeit and it has all ingredients and every bit of information you could think of and has a tamper proof seal. My doctor prescribed test has a lable that looks like I could make it in 5 mins on a home printer and glued on and all it says is that it came from Florida. The Dr prescribed test is a thick yellowish oil that holds air bubbles so doesn't seem to be 100% clear. All in all, the pharmaqo looks like a higher quality product with superior packaging and labeling than my Dr. Proscribed test cyp. I plan to try GP test next just because I want several options that I can trust and I've heard good things. As far as my napsgear experience, if they don't have it then you don't need it! If someone beats there price then they are just giving it away. The only draw back is there processing and shipping. So, if I need something basic and quick, Domestic supply it is. With Domestic I had my order in hand within days for just a few bucks more. With napsgear they had difficulties with payment method and had to change to a different method. Once it was all said and done it took 3 weeks to get my order. Which still isn't horrible considering there price and guarantee. Will definitely be back again. I would also like to take this opportunity to reiterate my gratitude to this forum. I never would have found a source for these products without you. Wish I had found it sooner. A ton of my recent progress wouldn't have been possible without it. So, again, hats off to you guys. I'm very grateful. Work outs, diet and progress pics coming soon
Click to expand...
gears looks top quality......
 
go with the DIM supplement but always keep letro, nolva and aromasin on hand in case
 
everyone's body metabolizes different keep that in mind
 
TM173 said:
All 3 or just one on hand? And do you mean to keep those on hand and just take them if I have symptoms? Or would it be too late by the time I started having symptoms?
Click to expand...
@TM173 as much as I respect @chesty you dont need all 3 in hand. I think having aromasin and nolvadex is enough and NEVER use letrozole.
You should be cycling in and out of tamoxifen either way.
 
TM173 said:
Quick breakfast while i run out the door this morning. Ran out of broccoli. Gotta make a grocery run after work. 2.5oz grilled chicken brest and 2 soft boiled eggs.View attachment 34971

Food for the work day, 12.5oz of ground turkey, cooked and drained. 1 cup of rice cooked in bone broth. Frozen over night before I eat it. 2 large spoon fulls of low fat cottage cheese, 2 large spoon fulls of tomato sauce and 2 soft boiled eggs. This should get me through meal 4 today.

View attachment 34972
View attachment 34973
View attachment 34974
View attachment 34975
View attachment 34976
View attachment 34977

I eat like this 5 days a week. I loosen up on the weekends when I have more time to cook and I'm with my family but I also get my most hard core workouts in on weekends as well. Even on weekends, I still stay under calories and keep it clean. No bread, pasta or processed foods. And no sweets. If I start losing the battle to stay away from bread I'll have an egg sandwich on either Dave's killer bread or keto bread but I try to stay away from anything processed like that. It's very rare to have something like that.

Anyway. More to come.

Workouts coming soon.
Click to expand...
Nice job with the food
 
For once I actually agree with what the doctor is saying regarding hormones, lol. Keep an eye on the estrogen and DIM might just work great here. It is very mild so not recommend often but in your case you are not looking to drastically lower the number.
 
rusted weights are normal
try rubber weights too for the floors
 
you should get a spot for cleans and deadlifts
you are a big boy
 
make sure your bars aren't bent
thats the issue with used bars
 
Home Gyms are the best
you don't have to deal with annoying people
 
make sure you keep the place clean
get some chalk as well for your sweat
 
ROIDDERS said:
you'll get good results training from home
you need good music though in the background
Click to expand...
I used to have a gym membership. I struggled there. With the drive time ( I live out in the sticks) then the crowds of people on there cell phone sitting on equipment or trying to talk to me, it was the most annoying shit. I have so much more time with a home gym. It's way easier to step out in the garage. Turn the steron loud as fuck, open the garage door so I can move out in the sun. The only advantage I ever saw going to an actual gym was I could almost always get a spotter to help with forced reps. But I bug my wife for that some times and that works.
 
ballin2504 said:
Not a bad home gym at all
Click to expand...
It's a work in progress. Once I get a Smith machine and assault bike I'll be all set. The Rouge fitness rack is good for attachments. It's got a cable pull down that you stack plays on and can also put bands on. It works great. It has dip station and all. They even make arms for chest press I was thinking about grabbing. I love it.
 
TM173 said:
I used to have a gym membership. I struggled there. With the drive time ( I live out in the sticks) then the crowds of people on there cell phone sitting on equipment or trying to talk to me, it was the most annoying shit. I have so much more time with a home gym. It's way easier to step out in the garage. Turn the steron loud as fuck, open the garage door so I can move out in the sun. The only advantage I ever saw going to an actual gym was I could almost always get a spotter to help with forced reps. But I bug my wife for that some times and that works.
Click to expand...
@TM173 i train my clients in a meathead gym no phones allowed :)

TM173 said:
It's a work in progress. Once I get a Smith machine and assault bike I'll be all set. The Rouge fitness rack is good for attachments. It's got a cable pull down that you stack plays on and can also put bands on. It works great. It has dip station and all. They even make arms for chest press I was thinking about grabbing. I love it.
Click to expand...
it's an amazing gym bro :) id like to see you on some equipment training
share pics please
 
Npcclassicphysique champ said:
@TM173 any training diet updates for us bro?
Click to expand...
Not really man. It's just been rinse and repeat. Eating the same shit. It's getting hard but just muscling through. Been just trying to push hard. Have upped the cardio. Hit a wall on the weight loss so went even harder but got a terrible chest cold last week just now starting to recover. I only took 2 days off from my workout but I could tell my workouts were suffering with all this congestion. Hopefully be back on top my game by mid week.

I could use help with a good split that works everything in twice a week is anyone wants to give me some help there. My old school workout was chest/back/shoulders/legs/arms then 2 days rest. Worked ok when I was young and wanted to party all weekend and wanted to make sure I had the biggest arm pump for Friday night. But I ain't in my 20s no more, I don't drink and I wanna hit 40 in better shape than I hit 30 so I could use some guidance. It's gonna have to be a scrunched into a small window. I work long days.
 
TM173 said:
Not really man. It's just been rinse and repeat. Eating the same shit. It's getting hard but just muscling through. Been just trying to push hard. Have upped the cardio. Hit a wall on the weight loss so went even harder but got a terrible chest cold last week just now starting to recover. I only took 2 days off from my workout but I could tell my workouts were suffering with all this congestion. Hopefully be back on top my game by mid week.

I could use help with a good split that works everything in twice a week is anyone wants to give me some help there. My old school workout was chest/back/shoulders/legs/arms then 2 days rest. Worked ok when I was young and wanted to party all weekend and wanted to make sure I had the biggest arm pump for Friday night. But I ain't in my 20s no more, I don't drink and I wanna hit 40 in better shape than I hit 30 so I could use some guidance. It's gonna have to be a scrunched into a small window. I work long days.
Click to expand...
@TM173 exactly the same food? you need to change as I dont see progress
you got measurements ? or weights

on the training hard to say since again you're not doing much training log updates
please update more so we can see it
 
Npcclassicphysique champ said:
@TM173 exactly the same food? you need to change as I dont see progress
you got measurements ? or weights

on the training hard to say since again you're not doing much training log updates
please update more so we can see it
Click to expand...
Yea, food had just been the same. I realize it's not ideal. I've just meal prepped what I could on Sunday and threw it all in a tub and I just weigh it out to make sure I'm getting about 40 grams of protein per mean and roll with it. I'll try to change it up this weekend.

I've started tracking the weight on my lifts just haven't Gotten it organized yet. Still working on that though. Try to have that sorted by the end of the week as well.
 
TM173 said:
Yea, food had just been the same. I realize it's not ideal. I've just meal prepped what I could on Sunday and threw it all in a tub and I just weigh it out to make sure I'm getting about 40 grams of protein per mean and roll with it. I'll try to change it up this weekend.

I've started tracking the weight on my lifts just haven't Gotten it organized yet. Still working on that though. Try to have that sorted by the end of the week as well.
Click to expand...
@TM173 you did a meal prep ? I didnt see full pics bro :) can you reshare
lets try to get organized and meal prep and show us your diet
and get training updates up
 
Thank God my wife helped with dinner. I was able to switch it up a bit tonight.

It's been a hell of a week at work so I've barley had time to get cardio and workout in before bed. I'm definitely pushing it to the max so all I've had time to do for food is boiled eggs, ground chicken and ground beef and roasted broccoli. I cooked it all Sunday and threw it in a big tub and I just weigh it out daily for my meals. Pretty much the same thing every day for almost 2 weeks. It was rough.

But tonight, my wife cut chicken brest into strips, dipped them in egg and breaded them with pork planko bread crumbs. It seamed like a damn cheat meal after this week. I had 12 oz for dinner that put me at 217 grams of protein today and I didn't hate every bite. Today was a good day.
 
Ok. Gonna start trying to log my workouts.

Today Chest

Started with 45 min brisk walk on the treadmill with an incline. I shoot for 135 heart rate. then about a 15 min jog.

Weighted dips (with tempo, slow and controlled with pause at the bottom)
5 sets to failure with a 35lb weight. Failing between 8-12 reps each time.

Incline bench (30° incline)
160lbs 5 sets to failure Failing between 10-12 reps.

Close grip dumbbell chest press
Two 40lb dumbbells (tempo, slow and controlled, focused on pushing them together) 4 sets to failure around 12 reps.

4 Super set resistance band chest Flys/ over head cable tricep extension with 20lbs and 5lb resistance band to failure (one arm at a time)

Triceps cable push downs 4 sets to failure, 20lbs and 5lb resistance band (this was higher reps lower weight because I was about spent)

Tomorrow, legs.
 
TM173 said:
Thank God my wife helped with dinner. I was able to switch it up a bit tonight.

It's been a hell of a week at work so I've barley had time to get cardio and workout in before bed. I'm definitely pushing it to the max so all I've had time to do for food is boiled eggs, ground chicken and ground beef and roasted broccoli. I cooked it all Sunday and threw it in a big tub and I just weigh it out daily for my meals. Pretty much the same thing every day for almost 2 weeks. It was rough.

But tonight, my wife cut chicken brest into strips, dipped them in egg and breaded them with pork planko bread crumbs. It seamed like a damn cheat meal after this week. I had 12 oz for dinner that put me at 217 grams of protein today and I didn't hate every bite. Today was a good day.
Click to expand...
@TM173 always good to have the wife help :)

TM173 said:
View attachment 36726
Click to expand...
looks good very nice meals

TM173 said:
Ok. Gonna start trying to log my workouts.

Today Chest

Started with 45 min brisk walk on the treadmill with an incline. I shoot for 135 heart rate. then about a 15 min jog.

Weighted dips (with tempo, slow and controlled with pause at the bottom)
5 sets to failure with a 35lb weight. Failing between 8-12 reps each time.

Incline bench (30° incline)
160lbs 5 sets to failure Failing between 10-12 reps.

Close grip dumbbell chest press
Two 40lb dumbbells (tempo, slow and controlled, focused on pushing them together) 4 sets to failure around 12 reps.

4 Super set resistance band chest Flys/ over head cable tricep extension with 20lbs and 5lb resistance band to failure (one arm at a time)

Triceps cable push downs 4 sets to failure, 20lbs and 5lb resistance band (this was higher reps lower weight because I was about spent)

Tomorrow, legs.
Click to expand...
good training day i like that, the close grip can go higher volume imo

TM173 said:
Breakfast, 3 eggs and 8 osz of chicken brest.
View attachment 36853
Click to expand...
perfect protein meal, stay there

did you add psyllium husk + probiotics to diet?
 
LevButlerov said:
@TM173 always good to have the wife help :)


looks good very nice meals


good training day i like that, the close grip can go higher volume imo


perfect protein meal, stay there

did you add psyllium husk + probiotics to diet?
Click to expand...
I try to eat broccoli regularly and I eat a little bit of sauerkraut just about every day. No fiber supplements though.
 
Thursday (yesterday)
Legs day

4:30am cardio 15 min jog and 30min brisk walk on incline

2 very slow pull-ups (that's all I could squeeze out)

25 push ups
25 sit ups.
I did all that just to try to get my metabolism going for the day and keep breakfast from raising insulin at all

After 11+ hours of work I had 9000 steps in for the day

Leg workout was going to include more but I failed. Ran out of gas. I pushed out just what I could which was

Squats 205lbs 6×12
20 min treadmill walk on incline.

I was disappointed

Today will be shoulders, arms & core, I'm gonna dile back on cardio to try to get more outta my lift.
 
Shoulder day

6×12 DB seated shoulder press with 70lb DBs

Super sets 5x12 side cable delt Flys and front cable delt Flys wit 12lbs of weight and 15lb resistance band

Super set chest supported rear delt Flys with 15lb DBs 5x15 and trap raises 5x25 with two 45lb plate weights.

Incline curls 5x15 with 15lbs DBs (I'm trying to pick up more DBs this weekend)

Spider curls 5x15 with 15lb DBs

Hanging leg raises 3x20 (I do 5 on each side and 10 straight up the middle)


Also, I thought this was cool. Tried to get a good picture but this was the best I could do. Pic doesn't show it that great

I wasn't hot enough during my workout to really sweat. But the muscles that I was working felt hot to the touch and started sweating only in the area I was working them. I've never seen this before. It was like one of those frogs that ooze that oil out of there back lol. I has sweat oozing out of my delts and traps only like squeezing it out of a sponge. The rest of my body was completely dry. Anyway, it was a first for me and I thought it was interesting.

1000003414.webp
1000003412.webp
 
a nice job on that shoulder day
 
that's smart you worked your core
 
You must log in or register to reply here.

Similar threads

Amir26
Approved Log My Cutting Cycle Log
Replies
11
Views
130
Yuri
Yuri
Thewilbury
Approved Log Dad bod Transformation and Accountability log
Replies
59
Views
271
LevButlerov
LevButlerov
Paolo96
Approved Log First testosterone cycle Log
2
Replies
114
Views
829
LevButlerov
LevButlerov
Kingofspades712
Approved Log Testosterone Retatrutide Cardarine Cycle Log
2 3
Replies
210
Views
1K
Kingofspades712
Kingofspades712
Tregs
Approved Log Testosterone Equipoise BPC157 Cycle Log
2
Replies
105
Views
773
LevButlerov
LevButlerov
Back
Top Bottom