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Approved Log Brief history and current Tbol Sustanon Log

Gunner308

Gunner308

V.I.P.
EVO Logger
Started my first cycle in May 2023 and went all in the wrong way.
Lasted only 4 weeks taking
200mg Tren A
400mg Sust
60mcg Clen
150mg Deca
The Tren messed my mental status up so I went into a TRT of Sust 250 @ 1ml split on Sunday/Wednesday
Starting Feb 2024, 2nd cycle consisted of
50mg Tbol daily
200 mg Test C weekly
250mg Sust on S/W
12.5mg aromasin EOD
Staying calorie deficit at 1400-1800 ED
250-280g of protein
No sugars!!!
No Carbs!!
Total length was 6 weeks
Begging weight was 272 @ 27% bf
Ending results was 250 @ 21%bf
Current cycle started July 15, 2024
Current weight 234lbs 17% bf
50mg Tbol daily
250mg Test C weekly
350mg Sust on S/W
12.5mg aromasin EOD
Meds for Liver and organ care
Also taking orally ED
Apple Cider Vinigar
Green Tea Extract
Glucosamine
Cayenne Pepper
B12
Cialis 5mg for BP suppression
Exercising 6 days a week
Very little cardio in the gym because I work in a rock quarry and am putting close to 12 miles a day in climbing ladders and catwalks
Mainly working out in lower reps and higher weight to acheive higher strength.
Monday and Wednesday is Chest, Traps and Shoulders
Tuesday and Thursdays are Biceps, Triceps and core
Friday is Legs
Saturday typically consist of Back and what ever feels good enough to exercise.
I will update tomorrow with my first actual log day. Hope I’m doing this right. Please let me know if I missed out on any info.
I have attached a few photos of my progress so far.
 

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Gunner308 said:
Started my first cycle in May 2023 and went all in the wrong way.
Lasted only 4 weeks taking
200mg Tren A
400mg Sust
60mcg Clen
150mg Deca
The Tren messed my mental status up so I went into a TRT of Sust 250 @ 1ml split on Sunday/Wednesday
Starting Feb 2024, 2nd cycle consisted of
50mg Tbol daily
200 mg Test C weekly
250mg Sust on S/W
12.5mg aromasin EOD
Staying calorie deficit at 1400-1800 ED
250-280g of protein
No sugars!!!
No Carbs!!
Total length was 6 weeks
Begging weight was 272 @ 27% bf
Ending results was 250 @ 21%bf
Current cycle started July 15, 2024
Current weight 234lbs 17% bf
50mg Tbol daily
250mg Test C weekly
350mg Sust on S/W
12.5mg aromasin EOD
Meds for Liver and organ care
Also taking orally ED
Apple Cider Vinigar
Green Tea Extract
Glucosamine
Cayenne Pepper
B12
Cialis 5mg for BP suppression
Exercising 6 days a week
Very little cardio in the gym because I work in a rock quarry and am putting close to 12 miles a day in climbing ladders and catwalks
Mainly working out in lower reps and higher weight to acheive higher strength.
Monday and Wednesday is Chest, Traps and Shoulders
Tuesday and Thursdays are Biceps, Triceps and core
Friday is Legs
Saturday typically consist of Back and what ever feels good enough to exercise.
I will update tomorrow with my first actual log day. Hope I’m doing this right. Please let me know if I missed out on any info.
I have attached a few photos of my progress so far.
Click to expand...
@Gunner308 now fully welcome to the EVO family! very happy you're here.

cardio is work, thats fine
but diet and training please share

DIET,Training
diet, whats your food intake? please share meals and when you eat them so we understand what we see
training, please share exercises reps and sets so we know how strong you are and weights
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.

supplements
meds for liver and organ care, like what? please tell us

pics
see pics of you good start
please share pics of food as you go
pics of training as you go
some pics of your gear sustanon?tbol?
and supplement pics

cycle
on the next cycle? what's your goal? where do you finally want to be end of it

keep sharing bro :)
 
Wednesday 7/24

Morning starts @ 2am, off to work by 3am.

Meals for the day is prepped

Total estimated calories and protein 1180/225

Leaving me with some room for dinner and a snack.

My liver aid regiment consist of Milk Thistle and Tudca.

I placed an order this morning for a bottle of L –Carnatine through AA to start pinning my abdomen to hopefully help lose my gut.

Took my orals @ 1pm

Pinned the glute with 125mg TestC/150mg Sust @ 4pm. Pre workout time and off to the gym by 5pm.

Todays workout routine:

~Dumbell Crush Press 60x12,70x10,80x6,90xfailure(4)
~Cable fly’s 30x15,40x10,50x10,57.5xfailure(7)
~ Decline Bench on Smith
160x10,180x10,200x10,225xfailure(4)
~Shrugs
70x10= 4 sets
~Military press
65x10,75x10,85x10
~Dumbell pullover
80x15,90x10,100x10,110xfailure(6)
~Dumbell Front Raise
20x10,25x10,30xFailure(8)
~Face pull
50x12,60x10,75x10,80xFailure(6)
~Rear Delt Raise
60x15,75x12,95x10,100xfailure(11)
~Bent over dumbell row
40x15,50x10,60xfailure(7)
Post workout protein shake 45g

Dinner time!!!

Gonna go over in calories today. My wife busted out the beef tips rice and green beans.lol

Trying to hit the Bed by 9:30pm tonight.
One pic from today and the other 2 are from last week. I’m not a big picture taker guys. Sorry, I work on it. Thanks for all of the comments. It’s be a good run so far and trying to recomp has been by goal. Staying focused and motivated some days after working in the heat for 12 hrs is the roughest part at times. But I’ll keep on keeping on!!💪💪
 

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Gunner308 said:
Wednesday 7/24

Morning starts @ 2am, off to work by 3am.

Meals for the day is prepped

Total estimated calories and protein 1180/225

Leaving me with some room for dinner and a snack.

My liver aid regiment consist of Milk Thistle and Tudca.

I placed an order this morning for a bottle of L –Carnatine through AA to start pinning my abdomen to hopefully help lose my gut.

Took my orals @ 1pm

Pinned the glute with 125mg TestC/150mg Sust @ 4pm. Pre workout time and off to the gym by 5pm.

Todays workout routine:

~Dumbell Crush Press 60x12,70x10,80x6,90xfailure(4)
~Cable fly’s 30x15,40x10,50x10,57.5xfailure(7)
~ Decline Bench on Smith
160x10,180x10,200x10,225xfailure(4)
~Shrugs
70x10= 4 sets
~Military press
65x10,75x10,85x10
~Dumbell pullover
80x15,90x10,100x10,110xfailure(6)
~Dumbell Front Raise
20x10,25x10,30xFailure(8)
~Face pull
50x12,60x10,75x10,80xFailure(6)
~Rear Delt Raise
60x15,75x12,95x10,100xfailure(11)
~Bent over dumbell row
40x15,50x10,60xfailure(7)
Post workout protein shake 45g

Dinner time!!!

Gonna go over in calories today. My wife busted out the beef tips rice and green beans.lol

Trying to hit the Bed by 9:30pm tonight.
One pic from today and the other 2 are from last week. I’m not a big picture taker guys. Sorry, I work on it. Thanks for all of the comments. It’s be a good run so far and trying to recomp has been by goal. Staying focused and motivated some days after working in the heat for 12 hrs is the roughest part at times. But I’ll keep on keeping on!!💪💪
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@Gunner308 good update :)

i want to see some more tomorrow stay focused
 
you're using our approved sources for your stuff
this way it's higher quality
 
nice pictures to start
looks like you cooked up some good veggies and meat
 
if you're working in the heat for 12 hours make sure you're hydrating
probably gonna have to do a gallon of water a day
 
I thought that was asparagus at first
green beans I've always liked them
 
make sure you add in some fruit as well it's good for digestion and fiber
plus it'll help you on those hot days
 
2Thick said:
tell us more about your short and long term goals
also tell us more about the type of work you're doing 12 hours is tough
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I work as maint in a Rock Quarry. My goal is to bulk a healthy composition that I can maintain natural. I retired from the Fire Dept. 5 yrs ago and ended up gaining 40 lb. Now I’m trying to get back to good.
 
JasonPriest said:
wow nice start to this log lots of good information
can you talk a little bit more about your history
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Always worked in high physical strenuous environments. Poor eating habits have been my weakness. Now that I have gotten that u see control, working target muscles that I’m not using in a day to day basis is been my focus. I have been trying to recomp more than Anything. It has been a struggle but so far effective. Taking my time and not pushing myself too far too fast has been the hardest feat. Being 43yo. My body just doesn’t heal like it used too. Lol
 
Gunner308 said:
Always worked in high physical strenuous environments. Poor eating habits have been my weakness. Now that I have gotten that u see control, working target muscles that I’m not using in a day to day basis is been my focus. I have been trying to recomp more than Anything. It has been a struggle but so far effective. Taking my time and not pushing myself too far too fast has been the hardest feat. Being 43yo. My body just doesn’t heal like it used too. Lol
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@Gunner308 poor eating is MANY of our weaknesses bro :)
many cant do it, thats why EVO family is here to help you and push you to success and support you

lets get some updates on food training more please :)
 
Thursday 7/25

Back up @ 2am, dragging ass today and sore as fuck!

Meals for the day is prepped

Breakfast is 5 eggs, cup of oatmeal and a banana.

Total estimated calories and protein 1860/280

Slightly higher than normal but some good fats

Orals taken at noon today

Put 13 miles/ 64 flights of stairs in at work today. Had to come home and weed eat 3 acres of fence when I got home so my Pre workout was taken at 4:30 this afternoon and off to the gym by 5pm.

Todays workout routine:

Focusing on core and back today since my chest and arms are too sore.

~Russian twist with 20lb ball on decline bench

5 sets of 25

~Flutter Kicks 4 sets of 25

~ Dumbell Lat raises 4sets of 15 with 25lbs

~Cable Row 15x140,10x180,10x200

~Rope pull down cable crunches

15x50,10x65,10x75

~ Planks 5 sets at failure ea.

~Cable pull downs 15x160,10x190,10x220,10x260

Post workout protein shake 45g

Dinner time consisted of grilled chicken nuggets and fresh fruit from Chic fila tonight.

Pre-workout really lingered this evening and kept me up till 10:30pm, even after taking melatonin.
 
Gunner308 said:
Thursday 7/25

Back up @ 2am, dragging ass today and sore as fuck!

Meals for the day is prepped

Breakfast is 5 eggs, cup of oatmeal and a banana.

Total estimated calories and protein 1860/280

Slightly higher than normal but some good fats

Orals taken at noon today

Put 13 miles/ 64 flights of stairs in at work today. Had to come home and weed eat 3 acres of fence when I got home so my Pre workout was taken at 4:30 this afternoon and off to the gym by 5pm.

Todays workout routine:

Focusing on core and back today since my chest and arms are too sore.

~Russian twist with 20lb ball on decline bench

5 sets of 25

~Flutter Kicks 4 sets of 25

~ Dumbell Lat raises 4sets of 15 with 25lbs

~Cable Row 15x140,10x180,10x200

~Rope pull down cable crunches

15x50,10x65,10x75

~ Planks 5 sets at failure ea.

~Cable pull downs 15x160,10x190,10x220,10x260

Post workout protein shake 45g

Dinner time consisted of grilled chicken nuggets and fresh fruit from Chic fila tonight.

Pre-workout really lingered this evening and kept me up till 10:30pm, even after taking melatonin.
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@Gunner308 2am you're up, what did you eat today with all the soreness man?
i see you're tired, are you doing higher protein? I see last few meals not clear all macros

please clarify for us man :)
 
Eddie Haskell said:
@Gunner308 2am you're up, what did you eat today with all the soreness man?
i see you're tired, are you doing higher protein? I see last few meals not clear all macros

please clarify for us man :)
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I haven’t. I’ve been a little lower on Protein this week compared to some previous weeks. I typically try to consume 300+ grams. I have really worked on portion control when put my protein into a deficit.
 
Sounds like your job is to turn big rocks into little rocks
 
what's the coolest mineral you've ever found I hope a nice diamond
 
13 miles today that's insane
 
you are crazy 3 acres of fence weeding is crazy
 
you are definitely at work and man that's good to see
 
Gunner308 said:
I haven’t. I’ve been a little lower on Protein this week compared to some previous weeks. I typically try to consume 300+ grams. I have really worked on portion control when put my protein into a deficit.
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@Gunner308 lets take our next level to 300 grams on regular man :)
 
Friday 7/26

Sprung up out of the bed @ 2:30am running a little behind

Meals for the day are prepped

Breakfast was only 2 bananas and a cup of coffee with protein shake as my creamer

Total estimated calories and protein 1420/284

Orals taken at noon today

Pre workout was taken a little earlier this afternoon.

The gym was slammed packed this afternoon.

Todays workout routine:
Worked my biceps, triceps more than anything.
~ Dumbell curls
40x15,45x10,50x10
~ Rope Pull
15x40,10x50,10x60,10x75
~ Dumbell Lat raises 4sets of 15 with 25lbs
~Cable Row 15x140,10x180,10x200
~Rope pull down cable crunches
15x50,10x65,10x75
~Planks 5 sets at failure ea.
~Cable pull downs 15x160,10x190,10x220,10x260
Post workout protein shake 45g
Dinner time consisted of burrito bowls!! I tried guacamole tonight for the first time. Just can’t do it. lol.
Pre-workout really lingered this evening and kept me up till 10:30pm, even after taking melatonin.
 

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Gunner308 said:
Friday 7/26

Sprung up out of the bed @ 2:30am running a little behind

Meals for the day are prepped

Breakfast was only 2 bananas and a cup of coffee with protein shake as my creamer

Total estimated calories and protein 1420/284

Orals taken at noon today

Pre workout was taken a little earlier this afternoon.

The gym was slammed packed this afternoon.

Todays workout routine:
Worked my biceps, triceps more than anything.
~ Dumbell curls
40x15,45x10,50x10
~ Rope Pull
15x40,10x50,10x60,10x75
~ Dumbell Lat raises 4sets of 15 with 25lbs
~Cable Row 15x140,10x180,10x200
~Rope pull down cable crunches
15x50,10x65,10x75
~Planks 5 sets at failure ea.
~Cable pull downs 15x160,10x190,10x220,10x260
Post workout protein shake 45g
Dinner time consisted of burrito bowls!! I tried guacamole tonight for the first time. Just can’t do it. lol.
Pre-workout really lingered this evening and kept me up till 10:30pm, even after taking melatonin.
Click to expand...
@Gunner308 Good updates bro....keep going.........
 
Gunner308 said:
Friday 7/26

Sprung up out of the bed @ 2:30am running a little behind

Meals for the day are prepped

Breakfast was only 2 bananas and a cup of coffee with protein shake as my creamer

Total estimated calories and protein 1420/284

Orals taken at noon today

Pre workout was taken a little earlier this afternoon.

The gym was slammed packed this afternoon.

Todays workout routine:
Worked my biceps, triceps more than anything.
~ Dumbell curls
40x15,45x10,50x10
~ Rope Pull
15x40,10x50,10x60,10x75
~ Dumbell Lat raises 4sets of 15 with 25lbs
~Cable Row 15x140,10x180,10x200
~Rope pull down cable crunches
15x50,10x65,10x75
~Planks 5 sets at failure ea.
~Cable pull downs 15x160,10x190,10x220,10x260
Post workout protein shake 45g
Dinner time consisted of burrito bowls!! I tried guacamole tonight for the first time. Just can’t do it. lol.
Pre-workout really lingered this evening and kept me up till 10:30pm, even after taking melatonin.
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@Gunner308 i like today, going well man :)

burrito bowls? we gotta add a protein shake to it :)

and training on point
 
Saturday 7/27
Worked in the yard and went to the gym to do some core cardio and upper back today.
Breakfast was real light with just a protein shake and a banana.
Lunch consisted of 2 whole chicken breast with rice and steamed broccoli.
Dinner was early @ 4pm with 3 packs of tuna, garden salad with no dressing.
I didn’t manage to intake 6 bopped eggs throughout the day to cover my protein intake.
Snacked around 6:30ish with an apple covered in peanut butter.
Not a busy day but managed to hold calories down to about 1600 and protein close to 290g
 

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Haven’t logged my dinner yet but I should be right at my goal for the day. Workout routine was successful with all my goals met. I struggled to get my last set on military presses. But I was spent… lol chowing down now and about to settle in to be up @ 2am for that work shit again. Hope everyone has a good evening. 💪💪
 

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Gunner308 said:
Saturday 7/27
Worked in the yard and went to the gym to do some core cardio and upper back today.
Breakfast was real light with just a protein shake and a banana.
Lunch consisted of 2 whole chicken breast with rice and steamed broccoli.
Dinner was early @ 4pm with 3 packs of tuna, garden salad with no dressing.
I didn’t manage to intake 6 bopped eggs throughout the day to cover my protein intake.
Snacked around 6:30ish with an apple covered in peanut butter.
Not a busy day but managed to hold calories down to about 1600 and protein close to 290g
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@Gunner308 back is wide and huge wow! amazing bro :)

protein is perfect at 290 but we need to make sure you have some fats in there, add healthy fats i see none or low, think nuts/avocados
 
Gunner308 said:
Haven’t logged my dinner yet but I should be right at my goal for the day. Workout routine was successful with all my goals met. I struggled to get my last set on military presses. But I was spent… lol chowing down now and about to settle in to be up @ 2am for that work shit again. Hope everyone has a good evening. 💪💪
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that looks good bro you're really next level with this :)

very nicely done

please come back update more we are following
 
I like how you're keeping your calories controlled
 
definitely great job on the diet
 
you are definitely the man we have a lot of respect for you
 
Nice job
 
Monday 7/29
Up at 2am to do this work thing. Felt good enough to rock out 50 push ups before walking out the door. Dang coffee got me going right. Lol
Today’s workout routine attached. Thanks for the motivational words guys. I’m trying my best to keep this thing rolling. My L-Carnetine came in today. I pinned my targeted muscles for today’s workout and caught a hell of a pump before even lifting a weight. Reminds me of AA’s monster pump mix. Breakfast and lunch was very lean today. Dinner is consisting of Blackened Chicken tenders from Popeyes ( freakin amazing!!!), some fresh cucumbers, and carrots. My wife made a banana pudding that is dang near sugar free. Gonna give in to it tonight but still staying under my calorie total!!
 

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Gunner308 said:
Monday 7/29
Up at 2am to do this work thing. Felt good enough to rock out 50 push ups before walking out the door. Dang black rifle coffee got me going right. Lol
Today’s workout routine attached. Thanks for the motivational words guys. I’m trying my best to keep this thing rolling. My L-Carnetine came in today. I pinned my targeted muscles for today’s workout and caught a hell of a pump before even lifting a weight. Reminds me of AA’s monster pump mix. Breakfast and lunch was very lean today. Dinner is consisting of Blackened Chicken tenders from Popeyes ( freakin amazing!!!), some fresh cucumbers, and carrots. My wife made a banana pudding that is dang near sugar free. Gonna give in to it tonight but still staying under my calorie total!!
Click to expand...
@Gunner308 50 pushups is cool bro.......keep pushing it.......
 
Gunner308 said:
Monday 7/29
Up at 2am to do this work thing. Felt good enough to rock out 50 push ups before walking out the door. Dang black rifle coffee got me going right. Lol
Today’s workout routine attached. Thanks for the motivational words guys. I’m trying my best to keep this thing rolling. My L-Carnetine came in today. I pinned my targeted muscles for today’s workout and caught a hell of a pump before even lifting a weight. Reminds me of AA’s monster pump mix. Breakfast and lunch was very lean today. Dinner is consisting of Blackened Chicken tenders from Popeyes ( freakin amazing!!!), some fresh cucumbers, and carrots. My wife made a banana pudding that is dang near sugar free. Gonna give in to it tonight but still staying under my calorie total!!
Click to expand...
@Gunner308 grinding it hard bro :) 50 push ups for the kill perfect
you're going to the MAX pump here
dinner i want to see you doing post dinner protein shake if you can
 
Gunner308 said:
7/30. Was a rest day for me. Feeling slightly under the weather, so I took the day to chill out. Caloric intake for the total day was under 1100. Unfortunately, my protein consumption was less than my target. But today is a new day and back to the grind.
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under 1100 a bit low bro :)
how bout pushing protein up? on rest days @Gunner308
 
7/31 Back to the grind!!!! Work sucked, hot as hell but managed to ingest 290g of protein throughout the day with a decent caloric intake of 1440. Chest workout was phenomenal with the most reps pushed so far. Ordered some bop and proviron to add in the mix son . Can’t wait to see how they work. Bed at 9:30pm back up at 2am.
 
Gunner308 said:
7/31 Back to the grind!!!! Work sucked, hot as hell but managed to ingest 290g of protein throughout the day with a decent caloric intake of 1440. Chest workout was phenomenal with the most reps pushed so far. Ordered some bop and proviron to add in the mix son . Can’t wait to see how they work. Bed at 9:30pm back up at 2am.
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@Gunner308 290grams of protein NICE!
but low calories
can you update us tomorrow on training and meals?
 
8/4. Trying to sending daily updates is hard so I’ll keep doing what I can do. I have added 50mg (twice a week)NPP to my stack along with 25mg of Proviron ED. Caloric intake has been roller coastered this week, but nothing ever over 2000 cal. Protein intake is still in point though with 260-290g./day. I have been focusing more on core exercises the past few days l, trying to get rid of some belly fat, my left leg is jacked up with plates and pins so I can’t jog anymore. So I have to bike or row. Did manage to get some of my best vascularity the there day. Video included.
 

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RoidRage69 said:
Tell us about the injury. What happened?
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I broke my left leg in 3 places along with fully dislocating my ankle back in 2010 on a DAMN trampoline. Jumping with my kids. I have no cartilage in my ankle joint so it’s wearing bone to bone. Cortizone shots are a bitch and don’t last a month. The only permanent fix is a prosthetic and I’m not going that route at my age. So I just deal with it.
 
Gunner308 said:
I broke my left leg in 3 places along with fully dislocating my ankle back in 2010 on a DAMN trampoline. Jumping with my kids. I have no cartilage in my ankle joint so it’s wearing bone to bone. Cortizone shots are a bitch and don’t last a month. The only permanent fix is a prosthetic and I’m not going that route at my age. So I just deal with it.
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The injuries always happen on something you least expect. Never happens in the gym.
 
Gunner308 said:
8/4. Trying to sending daily updates is hard so I’ll keep doing what I can do. I have added 50mg (twice a week)NPP to my stack along with 25mg of Proviron ED. Caloric intake has been roller coastered this week, but nothing ever over 2000 cal. Protein intake is still in point though with 260-290g./day. I have been focusing more on core exercises the past few days l, trying to get rid of some belly fat, my left leg is jacked up with plates and pins so I can’t jog anymore. So I have to bike or row. Did manage to get some of my best vascularity the there day. Video included.
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@Gunner308 you look big in the pic so its a start
but the calories up and down a bit hard
you have to start cutting carbs if you want to cut bodyfat, whats your level now?
 
rowing is a great way to hit your back strength
 
absolutely love to hear that you're mixing in some different exercises
 
cycling your calories is actually a good decision
 
very important we get the waist tightened it doesn't matter how muscular you are if your waist isn't tight
 
I love your updates
 
gotta be careful on trampolines they are very dangerous can easily break bones and shatter things
 
injuries are part of the game we've all had a history of something
 
Gunner308 said:
8/4. Trying to sending daily updates is hard so I’ll keep doing what I can do. I have added 50mg (twice a week)NPP to my stack along with 25mg of Proviron ED. Caloric intake has been roller coastered this week, but nothing ever over 2000 cal. Protein intake is still in point though with 260-290g./day. I have been focusing more on core exercises the past few days l, trying to get rid of some belly fat, my left leg is jacked up with plates and pins so I can’t jog anymore. So I have to bike or row. Did manage to get some of my best vascularity the there day. Video included.
Click to expand...
Nice Bru
 
Gunner308 said:
I broke my left leg in 3 places along with fully dislocating my ankle back in 2010 on a DAMN trampoline. Jumping with my kids. I have no cartilage in my ankle joint so it’s wearing bone to bone. Cortizone shots are a bitch and don’t last a month. The only permanent fix is a prosthetic and I’m not going that route at my age. So I just deal with it.
Click to expand...

Man that sounds terrible
 
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