Approved Log My Nandrotest Testosterone Deca cycle Log

[philmo23]

Age : 42
Height : 5 ft 8
Weight 13st 1lb/ 83.25kg
Exp : on off training for 20 years, never serious though

Training routine (rough idea)

Chest/triceps
Bench press (flat/inclined/raised), dumbbell press, cable fly's, cable pull down, bent over kickback, weighted dips
Rest
Back/biceps
Seated row, lat pulldown, bent over row, deadlift, concentration curls, ez bar curls
Rest
Shoulders/Abs
Seated overhead press, military press, shrugs, bent over rear fly's, face pull cable
Rest
Legs
Squats, calf raises, quad curls, weighted lunges

Diet

Protein intake per day 250g, calories per day 3000

Breakfast
Peanut butter on wholemeal toast, scrambled egg on wholemeal toast, porridge, granola

Lunch
Beef lasagne, potato skins, Bolognese, chicken wraps, enchiladas, cod loin with mashed potato

Dinner
Steak and veg, chicken with sweet potato mash, chicken with spinach and veg

Snacks
Usually some fruit, carrot sticks, protein yogurts

Supplements

Creatine 4g twice a day
ZMA tabs (vitamin b6 3.4mg/magnesium 166mg/zinc 10mg)
Omega 3 2000mg two a day
Livcare (vitamin d3, vitamin c, thiamine, folic acid, iron, acid berry, black garlic, tumeric powder, dandelion root, ginger root, L-glutamine, acetyl L-carnitine, choline, artichoke, inositol, liquorice, burdock root, N-acetyl L-cysteine)
Whey protein powder 29g per serving

Bloodwork not available yet

Cycle plan

Goals
Main goal is to bulk up slightly and just up my weight limits, I've already hit one of my targets which was to press 100kg for a few reps. I'm upto 5 full reps now.

Compounds
Optimum biotech nandro test 400
240mg testosterone undeconate
160mg deca
Per ml, currently pinning twice a week 1.5ml per jab.
So dosage is 720mg test/480mg deca
Running 12 week cycle, currently on week 6

PCT
Still gathering as much info on this as possible, looking at all in one from optimum biotech their PCT orals have:
Nolvadex 10mg, clomid 25mg, proviron 2.5mg, Cialis 2.5mg
Run that for 8 weeks, double dose for first two then drop to single dose last two weeks.

 

[philmo23]

Age : 42
Height : 5 ft 8
Weight 13st 1lb/ 83.25kg
Exp : on off training for 20 years, never serious though

Training routine (rough idea)

Chest/triceps
Bench press (flat/inclined/raised), dumbbell press, cable fly's, cable pull down, bent over kickback, weighted dips
Rest
Back/biceps
Seated row, lat pulldown, bent over row, deadlift, concentration curls, ez bar curls
Rest
Shoulders/Abs
Seated overhead press, military press, shrugs, bent over rear fly's, face pull cable
Rest
Legs
Squats, calf raises, quad curls, weighted lunges

Diet

Protein intake per day 250g, calories per day 3000

Breakfast
Peanut butter on wholemeal toast, scrambled egg on wholemeal toast, porridge, granola

Lunch
Beef lasagne, potato skins, Bolognese, chicken wraps, enchiladas, cod loin with mashed potato

Dinner
Steak and veg, chicken with sweet potato mash, chicken with spinach and veg

Snacks
Usually some fruit, carrot sticks, protein yogurts

Supplements

Creatine 4g twice a day
ZMA tabs (vitamin b6 3.4mg/magnesium 166mg/zinc 10mg)
Omega 3 2000mg two a day
Livcare (vitamin d3, vitamin c, thiamine, folic acid, iron, acid berry, black garlic, tumeric powder, dandelion root, ginger root, L-glutamine, acetyl L-carnitine, choline, artichoke, inositol, liquorice, burdock root, N-acetyl L-cysteine)
Whey protein powder 29g per serving

Bloodwork not available yet

Cycle plan

Goals
Main goal is to bulk up slightly and just up my weight limits, I've already hit one of my targets which was to press 100kg for a few reps. I'm upto 5 full reps now.

Compounds
Optimum biotech nandro test 400
240mg testosterone undeconate
160mg deca
Per ml, currently pinning twice a week 1.5ml per jab.
So dosage is 720mg test/480mg deca
Running 12 week cycle, currently on week 6

PCT
Still gathering as much info on this as possible, looking at all in one from optimum biotech their PCT orals have:
Nolvadex 10mg, clomid 25mg, proviron 2.5mg, Cialis 2.5mg
Run that for 8 weeks, double dose for first two then drop to single dose last two weeks.

Also just ordered some aromasin 25mg tabs

 

[LevButlerov]

Age : 42
Height : 5 ft 8
Weight 13st 1lb/ 83.25kg
Exp : on off training for 20 years, never serious though

Training routine (rough idea)

Chest/triceps
Bench press (flat/inclined/raised), dumbbell press, cable fly's, cable pull down, bent over kickback, weighted dips
Rest
Back/biceps
Seated row, lat pulldown, bent over row, deadlift, concentration curls, ez bar curls
Rest
Shoulders/Abs
Seated overhead press, military press, shrugs, bent over rear fly's, face pull cable
Rest
Legs
Squats, calf raises, quad curls, weighted lunges

Diet

Protein intake per day 250g, calories per day 3000

Breakfast
Peanut butter on wholemeal toast, scrambled egg on wholemeal toast, porridge, granola

Lunch
Beef lasagne, potato skins, Bolognese, chicken wraps, enchiladas, cod loin with mashed potato

Dinner
Steak and veg, chicken with sweet potato mash, chicken with spinach and veg

Snacks
Usually some fruit, carrot sticks, protein yogurts

Supplements

Creatine 4g twice a day
ZMA tabs (vitamin b6 3.4mg/magnesium 166mg/zinc 10mg)
Omega 3 2000mg two a day
Livcare (vitamin d3, vitamin c, thiamine, folic acid, iron, acid berry, black garlic, tumeric powder, dandelion root, ginger root, L-glutamine, acetyl L-carnitine, choline, artichoke, inositol, liquorice, burdock root, N-acetyl L-cysteine)
Whey protein powder 29g per serving

Bloodwork not available yet

Cycle plan

Goals
Main goal is to bulk up slightly and just up my weight limits, I've already hit one of my targets which was to press 100kg for a few reps. I'm upto 5 full reps now.

Compounds
Optimum biotech nandro test 400
240mg testosterone undeconate
160mg deca
Per ml, currently pinning twice a week 1.5ml per jab.
So dosage is 720mg test/480mg deca
Running 12 week cycle, currently on week 6

PCT
Still gathering as much info on this as possible, looking at all in one from optimum biotech their PCT orals have:
Nolvadex 10mg, clomid 25mg, proviron 2.5mg, Cialis 2.5mg
Run that for 8 weeks, double dose for first two then drop to single dose last two weeks.

Also just ordered some aromasin 25mg tabs

@philmo23 great log start, you're now officially in the EVO family, thank you for sharing with us

to start lets dive into details

goals
first we want to understand your goals clearly , are you looking to drop bodyfat and get tight and lean?

diet training
training, please start sharing actual exercises reps weights and sets you do
diet, how do you count your protein? example peanut butter protein isnt usually counted etc
your carbs and fats hard to understand
can you please post actual meals you eat as you go please
also cardio, how much and when? update please
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

cycle
so you ordered aromasin but havent been on it for 6 weeks with a high level of test? hows your gyno? hard to see from pics
can you upload closer chest pic

supps
are you taking organ liver support like n2guard ed?

pics
good start to the pic, you look great big and you got a good potential to lean out, please do every week progress pics as we go
also add pics of your meals as you go
and pics of traniing
pics of your supplements and gear would be appreciated as well

thanks for sharing again and keep updating us

 

[philmo23]

Leg day today.
Squats
10 x 50kg
10 x 70kg
8 x 90kg
Drop set
8 x 80kg
10 x 70kg
10 x 50kg (slow and controlled)

Calf raises
10 x 20kg
10 x 30kg
10 x 40kg
Drop set
8 x 30kg
10 x 20kg
10 x 15kg (slow and controlled)

Leg extensions
10 x 40kg
10 x 50kg
10 x 60kg
Drop set
8 x 50kg
10 x 40kg
10 x 30kg (slow and controlled)

Weighted lunges dumbbells
10 x 20kg
10 x 25kg
10 x 30kg
Drop set
8 x 25kg
10 x 15kg
10 x bodyweight

Pretty new to leg days, used to skip it all the time, but I'm putting the work in these days, still building a foundation though

 

[philmo23]

Looking at this organ support sup, the n2gaurd is just a touch too pricey, so wanted to ask if this one had been used by anyone and if the ingredients are decent enough. Obviously it has tudca and milk Thistle which I hear over and over being mentioned as needed. Thanks all

 

[LevButlerov]

Leg day today.
Squats
10 x 50kg
10 x 70kg
8 x 90kg
Drop set
8 x 80kg
10 x 70kg
10 x 50kg (slow and controlled)

Calf raises
10 x 20kg
10 x 30kg
10 x 40kg
Drop set
8 x 30kg
10 x 20kg
10 x 15kg (slow and controlled)

Leg extensions
10 x 40kg
10 x 50kg
10 x 60kg
Drop set
8 x 50kg
10 x 40kg
10 x 30kg (slow and controlled)

Weighted lunges dumbbells
10 x 20kg
10 x 25kg
10 x 30kg
Drop set
8 x 25kg
10 x 15kg
10 x bodyweight

Pretty new to leg days, used to skip it all the time, but I'm putting the work in these days, still building a foundation though

@philmo23 great training day push it hard bro

Looking at this organ support sup, the n2gaurd is just a touch too pricey, so wanted to ask if this one had been used by anyone and if the ingredients are decent enough. Obviously it has tudca and milk Thistle which I hear over and over being mentioned as needed. Thanks all

you get what you pay for, you should use n2guard if you want a good cycle support its not just tudca milk thistle you want

 

[stevesmi]

Good start to this log but smile man no need to look angry lol

with n2guard view it as an investment in your health. it already has milk thistle and tudca and 44 ingredients. its a must and does work you can see it in your bloodwork as evidence

 

[Mobster]

How serious do you think the training is now?

 

[philmo23]

How serious do you think the training is now?

I take it really serious now, especially with using the PEDs. It's the first time in my whole lifting life that I'm researching and checking my nutrition, still getting to grips with the whole macros thing, but I'm training harder than I have in my life and feel amazing for it.

 

[philmo23]

@philmo23 great log start, you're now officially in the EVO family, thank you for sharing with us

to start lets dive into details

goals
first we want to understand your goals clearly , are you looking to drop bodyfat and get tight and lean?

diet training
training, please start sharing actual exercises reps weights and sets you do
diet, how do you count your protein? example peanut butter protein isnt usually counted etc
your carbs and fats hard to understand
can you please post actual meals you eat as you go please
also cardio, how much and when? update please
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

cycle
so you ordered aromasin but havent been on it for 6 weeks with a high level of test? hows your gyno? hard to see from pics
can you upload closer chest pic

supps
are you taking organ liver support like n2guard ed?

pics
good start to the pic, you look great big and you got a good potential to lean out, please do every week progress pics as we go
also add pics of your meals as you go
and pics of traniing
pics of your supplements and gear would be appreciated as well

thanks for sharing again and keep updating us

These are what I'm using at the moment. Just received the bpc 157 this morning and I'm waiting for my aromasin to be delivered.

 

[LevButlerov]

These are what I'm using at the moment. Just received the bpc 157 this morning and I'm waiting for my aromasin to be delivered.

@philmo23 good pic share, i want to see how BPC does for you
you doing ED localized?

 

[philmo23]

@philmo23 good pic share, i want to see how BPC does for you
you doing ED localized?

I've got for the nasal spray. My mate has been using it for a few weeks and his shoulder has really eased up. I get tennis elbow pains so hoping it helps that. My aromasin arrived so I'm gonna do half a tab every other day for now. And I bought some 10mg dbol tabs as I thought I might throw it in the stack for the last 5 weeks and see what kind of results I get. Gonna do 30mg a day. Any thoughts? Or should I keep the dbol for my next cycle and get my blood work first. It was on offer so thought I'd get it. Also got some anavar 50mg tabs that were on offer for a cutting cycle in the future

 

[LevButlerov]

I've got for the nasal spray. My mate has been using it for a few weeks and his shoulder has really eased up. I get tennis elbow pains so hoping it helps that. My aromasin arrived so I'm gonna do half a tab every other day for now. And I bought some 10mg dbol tabs as I thought I might throw it in the stack for the last 5 weeks and see what kind of results I get. Gonna do 30mg a day. Any thoughts? Or should I keep the dbol for my next cycle and get my blood work first. It was on offer so thought I'd get it. Also got some anavar 50mg tabs that were on offer for a cutting cycle in the future

@philmo23 bpc is best with localized injections around the injury not nasal, if you can get it get it for pinning

I would keep dbol for next time, wait to cut bodyfat first
anavar 50mgs ed would be a good play but lets finish this cycle and go into a cutter

would like to see how your diet and training progresses bro update

 

[philmo23]

@philmo23 bpc is best with localized injections around the injury not nasal, if you can get it get it for pinning

I would keep dbol for next time, wait to cut bodyfat first
anavar 50mgs ed would be a good play but lets finish this cycle and go into a cutter

would like to see how your diet and training progresses bro update

Making fresh beef meatballs for lunch, with wholemeal spaghetti and homemade tomato and basil sauce

 

[philmo23]

Making fresh beef meatballs for lunch, with wholemeal spaghetti and homemade tomato and basil sauce

I need to start doing cardio. I don't do any at the moment as I hate it lol. But I know I need to get my ass in gear. I used my workout to burn up as I only have short periods of time (30 seconds to 1 min max) between sets. Gets a real sweat on. But I know there's no substitute for cardio.

 

[LevButlerov]

Making fresh beef meatballs for lunch, with wholemeal spaghetti and homemade tomato and basil sauce

@philmo23 meatballs are perfect bro but spaghetti lets cut that down a bit, stick to lower carb flour if you can

I need to start doing cardio. I don't do any at the moment as I hate it lol. But I know I need to get my ass in gear. I used my workout to burn up as I only have short periods of time (30 seconds to 1 min max) between sets. Gets a real sweat on. But I know there's no substitute for cardio.

gotta push the cardio up no matter what
i suggest listening to the EVO podcast as you do cardio
@stevesmi and @Mobster host it
https://www.evolutionary.org/podcasts/

 

[philmo23]

@philmo23 meatballs are perfect bro but spaghetti lets cut that down a bit, stick to lower carb flour if you can


gotta push the cardio up no matter what
i suggest listening to the EVO podcast as you do cardio
@stevesmi and @Mobster host it
https://www.evolutionary.org/podcasts/

I love the podcast, that's what got me onto this site in the first place brother.
What would you suggest instead of wholemeal stuff then? I thought that was the healthy option lol.

 

[JasonPriest]

tomato sauce and all that heavy food just drags you down
hard to digest

 

[BodyMonster34]

bro plain grassfed meatballs good
make sure you get some veggies with it like a real man

 

[Quadsweep]

you want to stick to a whole foods diet
eat things that are more single ingredient

 

[Austin316]

homemade sauce is better then store bought
but its still very heavy on the gut

 

[sambee38]

cardio is very important
Remember your muscle is also a heart

 

[BookerTNY]

that is good that you're getting tips from the podcast
we need to work on your diet I have a feeling on this log big time

 

[Arabian]

glad you get this started
be honest and upfront about what you're doing and will help you improve this isn't a place for us to judge you or put you down

 

[StevenDarwinMD]

APPROVED LOG

 

[Zyglamail]

there is a lot when it comes to diet that can be improved
the American diet has gotten really bad

 

[Shrine]

you'll be surprised what happens when you tighten things up
make sure you let us know everything

 

[caligirl85]

it starts with proper fruits and vegetables
proper protein and proper fats all are important

 

[zedhed]

there is a lot that we can help you with
you can start by posting your diet and your training as often as possible

 

[philmo23]

there is a lot that we can help you with
you can start by posting your diet and your training as often as possible

Yeah definitely, I'm really made up with the response and the advice I've been blessed with so far. I know my diet is my weak point, as well as cardio, so I am open to any and all suggestions and even meal ideas as I draw a blank when trying to think of new or different options. There's not much, apart from mushrooms (eurgh!) that I don't eat so any meal ideas would be greatly welcome.
I train hard so I know if I unlock my diet and put the required effort into cardio then I will be able to unlock a physique that I've only ever dreamt of.

 

[average918]

nice start to the log brother will be following along and keen to see what you achieve!

 

[Tiger Salman Khan]

Age : 42
Height : 5 ft 8
Weight 13st 1lb/ 83.25kg
Exp : on off training for 20 years, never serious though

Training routine (rough idea)

Chest/triceps
Bench press (flat/inclined/raised), dumbbell press, cable fly's, cable pull down, bent over kickback, weighted dips
Rest
Back/biceps
Seated row, lat pulldown, bent over row, deadlift, concentration curls, ez bar curls
Rest
Shoulders/Abs
Seated overhead press, military press, shrugs, bent over rear fly's, face pull cable
Rest
Legs
Squats, calf raises, quad curls, weighted lunges

Diet

Protein intake per day 250g, calories per day 3000

Breakfast
Peanut butter on wholemeal toast, scrambled egg on wholemeal toast, porridge, granola

Lunch
Beef lasagne, potato skins, Bolognese, chicken wraps, enchiladas, cod loin with mashed potato

Dinner
Steak and veg, chicken with sweet potato mash, chicken with spinach and veg

Snacks
Usually some fruit, carrot sticks, protein yogurts

Supplements

Creatine 4g twice a day
ZMA tabs (vitamin b6 3.4mg/magnesium 166mg/zinc 10mg)
Omega 3 2000mg two a day
Livcare (vitamin d3, vitamin c, thiamine, folic acid, iron, acid berry, black garlic, tumeric powder, dandelion root, ginger root, L-glutamine, acetyl L-carnitine, choline, artichoke, inositol, liquorice, burdock root, N-acetyl L-cysteine)
Whey protein powder 29g per serving

Bloodwork not available yet

Cycle plan

Goals
Main goal is to bulk up slightly and just up my weight limits, I've already hit one of my targets which was to press 100kg for a few reps. I'm upto 5 full reps now.

Compounds
Optimum biotech nandro test 400
240mg testosterone undeconate
160mg deca
Per ml, currently pinning twice a week 1.5ml per jab.
So dosage is 720mg test/480mg deca
Running 12 week cycle, currently on week 6

PCT
Still gathering as much info on this as possible, looking at all in one from optimum biotech their PCT orals have:
Nolvadex 10mg, clomid 25mg, proviron 2.5mg, Cialis 2.5mg
Run that for 8 weeks, double dose for first two then drop to single dose last two weeks.

@philmo23 good start to the log.......

 

[Masonic Bodybuilder]

Really looking forward to following this log man. I would clean up the diet a bit so you can get the best results possible.

 

[LevButlerov]

I love the podcast, that's what got me onto this site in the first place brother.
What would you suggest instead of wholemeal stuff then? I thought that was the healthy option lol.

@philmo23 podcast is #1 bro

try almond flour that works and try oatmeal more too higher fiber,steel cut

 

[philmo23]

No training this weekend as I have my three kids every other weekend. But started the day with steak and scrambled eggs for breakfast. We do a lot of walking and playing in the park as I don't like them being attached to tablet screens or the TV for long periods of time. So no rest, but no intensity. Back at it tomorrow. Chest and triceps day.
Upto between 4-6 litres of water a day now too.

 

[ballin2504]

Nice start to the log. Welcome aboard.

 

[Noah Wixx]

Welcome and nice start with the logging process

 

[Eddie Haskell]

No training this weekend as I have my three kids every other weekend. But started the day with steak and scrambled eggs for breakfast. We do a lot of walking and playing in the park as I don't like them being attached to tablet screens or the TV for long periods of time. So no rest, but no intensity. Back at it tomorrow. Chest and triceps day.
Upto between 4-6 litres of water a day now too.

@philmo23 keep diet clean man we will be waiting for you

 

[25homes]

Age : 42
Height : 5 ft 8
Weight 13st 1lb/ 83.25kg
Exp : on off training for 20 years, never serious though

Training routine (rough idea)

Chest/triceps
Bench press (flat/inclined/raised), dumbbell press, cable fly's, cable pull down, bent over kickback, weighted dips
Rest
Back/biceps
Seated row, lat pulldown, bent over row, deadlift, concentration curls, ez bar curls
Rest
Shoulders/Abs
Seated overhead press, military press, shrugs, bent over rear fly's, face pull cable
Rest
Legs
Squats, calf raises, quad curls, weighted lunges

Diet

Protein intake per day 250g, calories per day 3000

Breakfast
Peanut butter on wholemeal toast, scrambled egg on wholemeal toast, porridge, granola

Lunch
Beef lasagne, potato skins, Bolognese, chicken wraps, enchiladas, cod loin with mashed potato

Dinner
Steak and veg, chicken with sweet potato mash, chicken with spinach and veg

Snacks
Usually some fruit, carrot sticks, protein yogurts

Supplements

Creatine 4g twice a day
ZMA tabs (vitamin b6 3.4mg/magnesium 166mg/zinc 10mg)
Omega 3 2000mg two a day
Livcare (vitamin d3, vitamin c, thiamine, folic acid, iron, acid berry, black garlic, tumeric powder, dandelion root, ginger root, L-glutamine, acetyl L-carnitine, choline, artichoke, inositol, liquorice, burdock root, N-acetyl L-cysteine)
Whey protein powder 29g per serving

Bloodwork not available yet

Cycle plan

Goals
Main goal is to bulk up slightly and just up my weight limits, I've already hit one of my targets which was to press 100kg for a few reps. I'm upto 5 full reps now.

Compounds
Optimum biotech nandro test 400
240mg testosterone undeconate
160mg deca
Per ml, currently pinning twice a week 1.5ml per jab.
So dosage is 720mg test/480mg deca
Running 12 week cycle, currently on week 6

PCT
Still gathering as much info on this as possible, looking at all in one from optimum biotech their PCT orals have:
Nolvadex 10mg, clomid 25mg, proviron 2.5mg, Cialis 2.5mg
Run that for 8 weeks, double dose for first two then drop to single dose last two weeks.

Great start. Keep it coming so we can help

 

[philmo23]

Not been able to train for past two days as I've had a 104 Degree fever. So used the days to fast, just drank 5-6 litres of water each day. Hopefully have the energy to start back training tomorrow.

 

[s.gentz]

Not been able to train for past two days as I've had a 104 Degree fever. So used the days to fast, just drank 5-6 litres of water each day. Hopefully have the energy to start back training tomorrow.

This seems to be going around. I know a couple people that are sick and one of our other forum members has been out of commission as well.
Make sure you take enough time to recover. Last thing you wanna do is jump back into training with a comprised immune system.
Get a good full day of eating in before coming back.

 

[philmo23]

This seems to be going around. I know a couple people that are sick and one of our other forum members has been out of commission as well.
Make sure you take enough time to recover. Last thing you wanna do is jump back into training with a comprised immune system.
Get a good full day of eating in before coming back.

Yeah I might take tomorrow to regen my system with calories and fluids. Have to see how I feel.
Like you say, last thing I need is to try and train and do myself some damage or strain my system. Been four days since I hit the gym and I'm going mental lol.

 

[s.gentz]

Yeah I might take tomorrow to regen my system with calories and fluids. Have to see how I feel.
Like you say, last thing I need is to try and train and do myself some damage or strain my system. Been four days since I hit the gym and I'm going mental lol.

Catch up on some Netflix. Killing Anna is pretty good. I just started season3. Gym will still be there.

 

[Npcclassicphysique champ]

Not been able to train for past two days as I've had a 104 Degree fever. So used the days to fast, just drank 5-6 litres of water each day. Hopefully have the energy to start back training tomorrow.

@philmo23 take extra vitamin D C and multis
you got elderberry? get some

 

[philmo23]

Still no training today, almost at 100% though. I went to the butchers for my meat shop yesterday.
500g lean beef mince x 2
Sirloin steak x 2
Smoked back bacon x 8
Four nice big chicken breasts
12 fresh eggs
8 pork sausages

Know the bacon and sausages aren't perfect like, but I enjoy them. And I'm doing the rest of my food shopping after work, where I plan to buy some coconut flour to make pancakes to go with my bacon and sausages.

With missing a week of the gym do you think it's wise for me to extend my cycle by a week to cover my down time due to illness?

 

[s.gentz]

With missing a week of the gym do you think it's wise for me to extend my cycle by a week to cover my down time due to illness?

You don't have to extend as the esters in the gear will take weeks to clear but if you still have leftover gear it's not gonna hurt. 13 weeks is not bad.

 

[philmo23]

You don't have to extend as the esters in the gear will take weeks to clear but if you still have leftover gear it's not gonna hurt. 13 weeks is not bad.

Yeah I knew the half life meant it takes a fair bit to leave the system, might have some left over so I'll run it til im out, thanks bro.

 

[philmo23]

Made a beef lasagne and got four servings out of it for work. Now time to enjoy a nice, medium rare, sirloin steak with broccoli.

 

[LevButlerov]

Still no training today, almost at 100% though. I went to the butchers for my meat shop yesterday.
500g lean beef mince x 2
Sirloin steak x 2
Smoked back bacon x 8
Four nice big chicken breasts
12 fresh eggs
8 pork sausages

Know the bacon and sausages aren't perfect like, but I enjoy them. And I'm doing the rest of my food shopping after work, where I plan to buy some coconut flour to make pancakes to go with my bacon and sausages.

With missing a week of the gym do you think it's wise for me to extend my cycle by a week to cover my down time due to illness?

Made a beef lasagne and got four servings out of it for work. Now time to enjoy a nice, medium rare, sirloin steak with broccoli.

@philmo23 no training but you eating good bro
eat a lot to get recovered
and missing a week nothing will happen, dont worry about it, but you can extend the cycle for sure

medium rare is perfect looks good

 

[philmo23]

Chest day

Flat bench
60kg x 10
80kg x 10
100kg x 6 (felt something pull in my hamstring because I moved my feet. Not good)
Drop set
80kg x 8
60kg x 8
40kg x 10

Close dumbbell press
18kg x 10
22kg x 10
28kg x 8
Drop set
24kg x 8
18kg x 8
12kg x 8

Decline press
50kg x 10
60kg x 10
80kg x 6

Cable fly's
25kg x 10
34kg x 10
38kg x 8
Drop set
28kg x 8
21kg x 8
16kg x 10

Decline machine
80kg x 10
100kg x 8

Vertical chest press machine
30kg x 10 (starting to fail now, mixture of heavy session and still recovering from the flu!)
40kg x 8

Total fail
All in all I'm pretty happy after being out for almost a week and still not 100%

 

[philmo23]

Arms day (Arnold's arms routine I heard on a podcast episode)
Incline dumbbell cot
10kg x 10
12kg x 10
14kg x 10
Tricep press down
17kg x 10
23kg x 10
30kg x 10
32kg x 10
Dumbbell hammer curl alternating
18kg x 10
22kg x 10
24kg x 10
28kg x 6
Single arm o/head tricep extension
8kg x 10
10kg x 10
12kg x 10
14kg x 10
Preacher curl
20kg x 10
30kg x 10
35kg x 10
37.5kg x 10
Lying french press
20kg x 10
30kg x 10
35kg x 8
Concentration curls
10kg x 10
12kg x 10 (arms starting to really fatigue now)
10kg x 10
10kg x 8

Sauna time now. Arms look really pumped and feel tight. Be doing this routine again for sure.

 

[philmo23]

Updated pics. Plus shots of my arms after today's pump. Can see I'm getting more shape and my stomach is slowly flattening. All in all I'm happy with my progress, I wanted my first cycle to put on some mass, but also with the increased training I wanted to start shaping up, I can see that it's going the way I wanted so I'm happy. Thanks for all the input and help so far all.

 

[Eddie Haskell]

Chest day

Flat bench
60kg x 10
80kg x 10
100kg x 6 (felt something pull in my hamstring because I moved my feet. Not good)
Drop set
80kg x 8
60kg x 8
40kg x 10

Close dumbbell press
18kg x 10
22kg x 10
28kg x 8
Drop set
24kg x 8
18kg x 8
12kg x 8

Decline press
50kg x 10
60kg x 10
80kg x 6

Cable fly's
25kg x 10
34kg x 10
38kg x 8
Drop set
28kg x 8
21kg x 8
16kg x 10

Decline machine
80kg x 10
100kg x 8

Vertical chest press machine
30kg x 10 (starting to fail now, mixture of heavy session and still recovering from the flu!)
40kg x 8

Total fail
All in all I'm pretty happy after being out for almost a week and still not 100%

Arms day (Arnold's arms routine I heard on a podcast episode)
Incline dumbbell cot
10kg x 10
12kg x 10
14kg x 10
Tricep press down
17kg x 10
23kg x 10
30kg x 10
32kg x 10
Dumbbell hammer curl alternating
18kg x 10
22kg x 10
24kg x 10
28kg x 6
Single arm o/head tricep extension
8kg x 10
10kg x 10
12kg x 10
14kg x 10
Preacher curl
20kg x 10
30kg x 10
35kg x 10
37.5kg x 10
Lying french press
20kg x 10
30kg x 10
35kg x 8
Concentration curls
10kg x 10
12kg x 10 (arms starting to really fatigue now)
10kg x 10
10kg x 8

Sauna time now. Arms look really pumped and feel tight. Be doing this routine again for sure.

@philmo23 training is going really top gun man
i like the volume but drop some sets and add volume
more 15-20 reps

Updated pics. Plus shots of my arms after today's pump. Can see I'm getting more shape and my stomach is slowly flattening. All in all I'm happy with my progress, I wanted my first cycle to put on some mass, but also with the increased training I wanted to start shaping up, I can see that it's going the way I wanted so I'm happy. Thanks for all the input and help so far all.

looking good , great muscle base man really good arms and big wide base
you're a muscular guy , nice body man

 

[stevesmi]

That's what it's all about steady progress wins it

 

[Quadsweep]

Glad to see you're feeling better

 

[BodyMonster34]

bro stop messing around with dirty lot lizards that's where you catch all that crap

 

[JasonPriest]

sometimes when you get sick like that for a few days your body really bounces back fast

 

[Wootoom]

looking good with the pictures we can see the definition coming on

 

[Vadim Fedorov]

you are doing good but I think you have a lot of room for improvement from here

 

[2Thick]

that's good that's you're happy with your progress keep pushing it

 

[Mobster]

Clean the lens

 

[e2]

lookin' good man you're workouts are good volume

 

[Ulter]

nice man do you know the episode of the podcast that you're talking about I would like to check it out

 

[chesty]

the podcast is a wealth of knowledge that's good you're picking up some tips

 

[philmo23]

nice man do you know the episode of the podcast that you're talking about I would like to check it out

This was the one I listened to.

 

[ROIDDERS]

definitely also get ideas on training from the other logs on here

 

[ceo]

Bros that's good dedication even on a weekend

 

[philmo23]

Shoulders and Arnold abs day

Shoulders
Over head dumbbell press
16kg x 10
20kg x 10
24kg x 10
Side lateral raise alternative arms
10kg x 10
14kg x 10
16kg x 10
Upward row
25kg x 10
35kg x 10
40kg x 10
Face pull
19.3kg x 10
23.8kg x 10
28.4kg x 10
Military press
40kg x 10
50kg x 8
45kg x 8
Cable straight arm raise drop set
10.2kg x 10
7.9kg x 10
5.7kg x 10

Abs
Crunches
25 x 4 sets
Roman chair sit ups
20 x 4 sets
Hanging leg raise
25 x 4 sets

Shower time and I'm going fishing lol

 

[philmo23]

Just prepped my fruit for the week.
6 oranges, Punit of strawberries, Punit of blueberries and three apples. I'll be having them with a protein mousse while in work on night shift this week

Also got one of my pre prepped lasagnes out of the freezer and some pre prepped potato skins for throughout the night.

 

[Masonic Bodybuilder]

If you're not checking the arms out after a good pump, you are doing it wrong, lol.

 

[Npcclassicphysique champ]

Shoulders and Arnold abs day

Shoulders
Over head dumbbell press
16kg x 10
20kg x 10
24kg x 10
Side lateral raise alternative arms
10kg x 10
14kg x 10
16kg x 10
Upward row
25kg x 10
35kg x 10
40kg x 10
Face pull
19.3kg x 10
23.8kg x 10
28.4kg x 10
Military press
40kg x 10
50kg x 8
45kg x 8
Cable straight arm raise drop set
10.2kg x 10
7.9kg x 10
5.7kg x 10

Abs
Crunches
25 x 4 sets
Roman chair sit ups
20 x 4 sets
Hanging leg raise
25 x 4 sets

Shower time and I'm going fishing lol

@philmo23 training is good , how about cardio?
and fishing,
where the pics at bro? share fishing pics with the family

Just prepped my fruit for the week.
6 oranges, Punit of strawberries, Punit of blueberries and three apples. I'll be having them with a protein mousse while in work on night shift this week

Also got one of my pre prepped lasagnes out of the freezer and some pre prepped potato skins for throughout the night.

add some protein to the fruit mix bro with some yogurt
potato skins? tell me more

 

[ballin2504]

Making progress man

 

[25homes]

Updated pics. Plus shots of my arms after today's pump. Can see I'm getting more shape and my stomach is slowly flattening. All in all I'm happy with my progress, I wanted my first cycle to put on some mass, but also with the increased training I wanted to start shaping up, I can see that it's going the way I wanted so I'm happy. Thanks for all the input and help so far all.

Lookin solid

 

[philmo23]

Found this routine so gonna give it a go for the last few weeks of my cycle, as I've really enjoyed doing Arnolds arms and abs workouts.
Tonight I'm doing chest and back.

 

[philmo23]

Chest
Bench Press sets 4 reps 10
60kg x 10
80kg x 10
90kg x 10
100kg x 6
Incline Bench Press sets 4 reps 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10
Dumbbell Pullovers sets 4 reps 10
16kg x 10
22kg x 10
26kg x 10
28kg x 10
Back
Chin Up 4 sets 10 reps
23kg assist
18kg assist
14kg assist
18kg assist
Bent Over Row 4 sets 10 reps
40kg x 10
45kg x 10
45kg x 10
50kg x 10
Deadlift 4 sets 10 reps
40kg x 10
70kg x 10
70kg x 10

 

[Tiger Salman Khan]

Chest
Bench Press sets 4 reps 10
60kg x 10
80kg x 10
90kg x 10
100kg x 6
Incline Bench Press sets 4 reps 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10
Dumbbell Pullovers sets 4 reps 10
16kg x 10
22kg x 10
26kg x 10
28kg x 10
Back
Chin Up 4 sets 10 reps
23kg assist
18kg assist
14kg assist
18kg assist
Bent Over Row 4 sets 10 reps
40kg x 10
45kg x 10
45kg x 10
50kg x 10
Deadlift 4 sets 10 reps
40kg x 10
70kg x 10
70kg x 10

@philmo23 Legit work dude....keep pushing it........

 

[Npcclassicphysique champ]

Chest
Bench Press sets 4 reps 10
60kg x 10
80kg x 10
90kg x 10
100kg x 6
Incline Bench Press sets 4 reps 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10
Dumbbell Pullovers sets 4 reps 10
16kg x 10
22kg x 10
26kg x 10
28kg x 10
Back
Chin Up 4 sets 10 reps
23kg assist
18kg assist
14kg assist
18kg assist
Bent Over Row 4 sets 10 reps
40kg x 10
45kg x 10
45kg x 10
50kg x 10
Deadlift 4 sets 10 reps
40kg x 10
70kg x 10
70kg x 10

@philmo23 good routine lots of volume bro

but how about cardio? what did you do?

and diet?

 

[philmo23]

@philmo23 good routine lots of volume bro

but how about cardio? what did you do?

and diet?

Still not breathing right after my illness so cardio on the back burner for a week or so.
Scrambled eggs with one piece of toast for breakfast.
Then tuna and sweetcorn pasta before work
Just had bowl of fruit with a protein mousse for my snack.
Got lasagne and another helping of tuna pasta for throughout my shift.

 

[Npcclassicphysique champ]

Still not breathing right after my illness so cardio on the back burner for a week or so.
Scrambled eggs with one piece of toast for breakfast.
Then tuna and sweetcorn pasta before work
Just had bowl of fruit with a protein mousse for my snack.
Got lasagne and another helping of tuna pasta for throughout my shift.

you have to get cardio in to get lungs moving bro

diet start sharing more please

 

[stevesmi]

might want to do a session of sweating to really get whatever bug you have out of your system

 

[philmo23]

might want to do a session of sweating to really get whatever bug you have out of your system

I've been doing 15-20 mins in the sauna after each session. But need to do cardio I know this. I'm currently listening to you on the podcast about primo now while I'm in work lol

 

[Mobster]

Ease up on the volume and you'll recover quicker.

 

[Austin316]

A big updates man that's some heavy duty volume

 

[RoidRage69]

Ease up on the volume and you'll recover quicker.

Yep it’s as simple as that. I do that even when I am healthy.

 

[sambee38]

Big Time chest day that's how you get stronger

 

[BookerTNY]

very impressive work I like how you hit your rows

 

[Arabian]

finishing your workout with deadlifts is very impressive

 

[Zyglamail]

your back is definitely going to feel it

 

[Shrine]

nothing better than the next day feeling that soreness in the back

 

[caligirl85]

love what you're doing here you'll get great results if you keep this up

 

[zedhed]

volume looks outstanding and you're seeing good progress

 

[philmo23]

Arms and shoulders



Machine seated Press 3 - 4 10

30kg x 10

50kg x 10

60kg x 10

62.5kg x 10

Dumbbell Lateral Raise 3 - 4 10

12kg x 10

14kg x 10

16kg x 10

8kg x 10 slow and controlled

Upright Row 3 - 4 10

30kg x 10

35kg x 10

35kg x 10

Military Press 3 - 4 10

20kg x 10

30kg x 10

40kg x 10

Arms

Standing Barbell Curl 3 - 4 10

20kg x 10

30kg x 10

35kg x 10

20kg x 10

Seated Dumbbell Curl 3 - 4 10 (get slight pain from my tennis elbow if I go to heavy on this in so I stay light and isolate)

10kg x 10

10kg x 10

10kg x 10

10kg x 10

Close Grip Bench Press 3 - 4 10

20kg x 10

40kg x 10

60kg x 10

Roped Tricep pulldown 3 - 4 10

17.5kg x 10

19.3kg x 10

21kg x 10



Abs

Crunch 4 25



Roman chair sit ups 4 25

 

[Masonic Bodybuilder]

Sucks dealing with the end of being sick like that. Hopefully you can get that cardio in soon.

 

[philmo23]

Sucks dealing with the end of being sick like that. Hopefully you can get that cardio in soon.

I had a go today, lasted 3 minutes on the stair master before I couldn't breathe. So still too soon.

 

[Masonic Bodybuilder]

I had a go today, lasted 3 minutes on the stair master before I couldn't breathe. So still too soon.

Yea, just hang in there man. I guess all you can do is let things work themselves out and just test it every so often.

 

[Npcclassicphysique champ]

Arms and shoulders



Machine seated Press 3 - 4 10

30kg x 10

50kg x 10

60kg x 10

62.5kg x 10

Dumbbell Lateral Raise 3 - 4 10

12kg x 10

14kg x 10

16kg x 10

8kg x 10 slow and controlled

Upright Row 3 - 4 10

30kg x 10

35kg x 10

35kg x 10

Military Press 3 - 4 10

20kg x 10

30kg x 10

40kg x 10

Arms

Standing Barbell Curl 3 - 4 10

20kg x 10

30kg x 10

35kg x 10

20kg x 10

Seated Dumbbell Curl 3 - 4 10 (get slight pain from my tennis elbow if I go to heavy on this in so I stay light and isolate)

10kg x 10

10kg x 10

10kg x 10

10kg x 10

Close Grip Bench Press 3 - 4 10

20kg x 10

40kg x 10

60kg x 10

Roped Tricep pulldown 3 - 4 10

17.5kg x 10

19.3kg x 10

21kg x 10



Abs

Crunch 4 25



Roman chair sit ups 4 25

I had a go today, lasted 3 minutes on the stair master before I couldn't breathe. So still too soon.

@philmo23 good training but the cardio part, good 3 min is a start, tomorrow try 4 minutes add 1 minute each day until you get to 10minutes, LUNGS like a muscle you need to work them bro

 

[philmo23]

Leg day
Squats
Warm up with empty bar 1 set of 10 reps
40kg x 10
60kg x 10
80kg x 10

Calf raises
50kg x 10
60kg x 10
70kg x 10
80kg x 10

Leg press
60kg x 10
100kg x 10
140kg x 8
150kg x 8

Hamstring curls
32kg x 10
39kg x 10

17 min slow paced jog/fast walk, 2.0 incline on treadmill

Quad curls
20kg x 10
50kg x 10

 

[Noah Wixx]

Ease up on the volume and you'll recover quicker.

That's my problem as well not easing up on volume it's addicting got to find the healthy balance.

 

[LevButlerov]

Leg day
Squats
Warm up with empty bar 1 set of 10 reps
40kg x 10
60kg x 10
80kg x 10

Calf raises
50kg x 10
60kg x 10
70kg x 10
80kg x 10

Leg press
60kg x 10
100kg x 10
140kg x 8
150kg x 8

Hamstring curls
32kg x 10
39kg x 10

17 min slow paced jog/fast walk, 2.0 incline on treadmill

Quad curls
20kg x 10
50kg x 10

@philmo23 thats a big day but we need to swap some sets for 15 reps bro can you do it?

and on the cardio can we up that?

food, can you update please?

 

[philmo23]

@philmo23 thats a big day but we need to swap some sets for 15 reps bro can you do it?

and on the cardio can we up that?

food, can you update please?

I was aiming for 20 mins on the cardio but I'm still not fully fit so I'm happy with that effort today.
As for food today I started with bacon and pancakes and a bowl of muesli
Then had my fruit and protein mousse as a snack
Got beef lasagne and loaded potato skins for my meals.
Also have a protein shake 38g protein after each workout session.
I don't like really going over 10 reps as I'm trying to build muscle so I go heavier with less reps which was what I was always told.