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Approved Log 12 week Beginner Testosterone Cycle Log

Freki said:
Yeah hot and humid it's normally a dry heat over here. I had an autoimmune flareup last night so cutting the starchs completely for the moment.
Not using any Ai, I'll have to get some. Only on 300 test e and this is the first week, split in 3
Holding water around armpit to chest and around love handles basically where the fatty bits are
Click to expand...
yea start cutting carbs out fully bro ;) wont hurt you just lean out and less allergy too
 
Freki said:
Tuesdays log, this morning post was Mondays log labled wrong doh

20min jog 2k walk
Lower back was tight and sore so went to chiro,

Hot one today ive always struggled in the humidity, today it didn't bother me, I'm thinking it might be the test?


Warmup 17 min bike zone 2

DB side lunge 3 x 8 @ 10kg

DB Squats 3 x 8 @ 20kg

Split squat 3 x 10 4kg

DB Calf raises 4 x 12 @ 20kg

Forward Lunge 3 x 6 @ 20kg

Cooldown 13 mins bike zone 2

Meal 1 1c oats 3c milk
Meal 2 4x eggs 2 hashbrown avocardo
Meal 3 protien Shake , Banana , watermelon
Meal 4 1c B rice 240g Tuna avo tomatoes
Meal 5 1.5c B rice 120g chicken 2 eggs
Snacks, Cherries Pineapple

3500cals 360g carbs 230g protein 132g fats
Click to expand...
@Freki solid meal prep right here!
 
Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
20250124_072735.webp
 
Freki said:
Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
View attachment 71814
Click to expand...
Lets share some pics I think your training is intense thats why everyone is noticing. :D and your meal is very clean.

Foods are good but the pineapple and beer can we swap to a protein bar?
 
Freki said:
Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
View attachment 71814
Click to expand...
Nice brother!!!!
 
Probably not a carb problem but maybe just change up the type of carbs you're getting
 
milk isn't something i would recommend.

i would cut that up.
 
You might have some sort of food allergy. Who the hell knows?

Try fasting for a day and then doing an Elimination Diet
 
Man, that is a heck of a breakfast you put together. Looks delicious. Like something you get at a fancy restaurant.
 
Freki said:
Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
View attachment 71814
Click to expand...
Breakfast 11/10. Would devour that haha
 
Foods great
 
Freki said:
Saturday log
Only 1600 cals, just didn't feel like eating
Went for a hike not much elseView attachment 72012
Click to expand...
this is so beautiful :D WOW! @dominion7 you'll love this nature pic.
@Freki where is this? I dont mean exact location if you want to keep that private but like is it an old volcano? or old valley? very nice
 
Sunday log

20min run 3k walk
Low back pain played up all day again after the run, glad im keeping this log it meant i could read back and find the same trigger. Will either need to drop the running of go get another Cort shot

Had 20 mins to kill so did some mismatch weights

Side crunch 3 x 12 20kg

Low row 12 x 40kg

BB bicep curl
12 x 15kg
10 x 15kg
8 x 15kg

BB Shoulder press
2 x 10 15kg
1 x 7 15kg

5 min stretch

Meal 1 eggs bacon veggies
Meal 2 Mango lassi
Meal 3 pork steak, pumpkin, salad
Snacks Cherry's grapes 3 x beer

2400cals 187g carbs 120g protein 125g fat
 
Freki said:
Sunday log

20min run 3k walk
Low back pain played up all day again after the run, glad im keeping this log it meant i could read back and find the same trigger. Will either need to drop the running of go get another Cort shot

Had 20 mins to kill so did some mismatch weights

Side crunch 3 x 12 20kg

Low row 12 x 40kg

BB bicep curl
12 x 15kg
10 x 15kg
8 x 15kg

BB Shoulder press
2 x 10 15kg
1 x 7 15kg

5 min stretch

Meal 1 eggs bacon veggies
Meal 2 Mango lassi
Meal 3 pork steak, pumpkin, salad
Snacks Cherry's grapes 3 x beer

2400cals 187g carbs 120g protein 125g fat
Click to expand...
@Freki shoulder press is strong careful with the 1x7 sets too heavy and injury
 
Monday
Still carrying a bit of water, AI on the way
Lower back was fine after a sleep and some meds

90min family hike in the morning

Leg Day
20 min bike ride 15min Z1 5min Z2

Weights are totals

Romanian deadlift 3 x 10 40kg +2r

DB side lunge 3 x 10 @ 10kg +2r

DB Squats 3 x 10 @ 20kg +2r

Split squat 3 x 10 4kg

DB Calf raises 3 x 12 30kg +10kg -1 set

Box steps 3 x 20 10kg

Stretch 5 mins

Meal 1 3x eggs avocardo and veggies
Meal 2 Tuna and milk
Meal 3 chicken wrap
Meal 4 2 banana and protein shake
Meal 5 Beef sliders
Snacks yoghurt almonds cherries

2860 cals 146g carbs 234g protein 158g fat
20250127_180625.webp
 
Freki said:
Monday
Still carrying a bit of water, AI on the way
Lower back was fine after a sleep and some meds

90min family hike in the morning

Leg Day
20 min bike ride 15min Z1 5min Z2

Weights are totals

Romanian deadlift 3 x 10 40kg +2r

DB side lunge 3 x 10 @ 10kg +2r

DB Squats 3 x 10 @ 20kg +2r

Split squat 3 x 10 4kg

DB Calf raises 3 x 12 30kg +10kg -1 set

Box steps 3 x 20 10kg

Stretch 5 mins

Meal 1 3x eggs avocardo and veggies
Meal 2 Tuna and milk
Meal 3 chicken wrap
Meal 4 2 banana and protein shake
Meal 5 Beef sliders
Snacks yoghurt almonds cherries

2860 cals 146g carbs 234g protein 158g fat
View attachment 72323
Click to expand...
Bro all your meals look elite haha, hard for me to keep it simple when yours look this good l solid workout to brother impressed by your grind. Keep going legend!
 
Allupfromhere said:
Bro all your meals look elite haha, hard for me to keep it simple when yours look this good l solid workout to brother impressed by your grind. Keep going legend!
Click to expand...
Thanks mate, yeah we love our food, grow a fair bit too the lettuce and tom's are from the garden and heaps of herbs.
I just follow your lead on the workouts, I hope to get the same lvl in time.
 
Freki said:
Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
View attachment 71814
Click to expand...
Awesome meal. Is that saurkraut I see? I love it. I had forgotten about it and started eating it over the weekend while lowering my carbs
 
Freki said:
Hi All

44yr old

Overall goal is build to around 100kg lean

Starting weight 90kg 3rd Jan

Current weight 89kg

12-week goal is to build consistency in diet, workouts & start Test E

Yesterdays and todays Diet

Meal 1, wheatbix, milk, whey protein 670cals

Meal 2, 4 x eggs, wrap, 2 x hashbrowns, cottage cheese, 940cals

Meal 3, Whey protein, Banana 275cals (post workout)

Meal 4, Rice 1.5 cups, Tuna/chicken 829 cals

Meal 5, Mash potato 2 cups, lamb/beef 200g 750cals

Snacks, Fruit 200 cals

3600cals, Carbs 359g, Protein 280g, Fat 130g

Supplements

Creatine, Beta alanine, Caffeine, Collagen, Magnesium, krill oil, Cialis

Training

PPL Rest repeat ( will post as completed)

Light weights & building slowly

Cardio, Running slowly building 4 x 15mins per week goal is 30 mins

Walking the dog, 3km per day no plans to increase this

Testosterone

First Androgen test taken, after a full blood test I will start at 200mg Test E a week for this 12-week stint.
(First timer)

Meds
Ketoprofen
Baclofen

Any and all advice welcome

Thank you for reading.
Click to expand...
This will be a great log, and you have an amazing start by not being too fat.. you will love your results. The EVOFAM will definitely guide you!
 
Freki said:
Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
View attachment 71814
Click to expand...


That food looks good
 
Freki said:
Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
View attachment 71814
Click to expand...
@Freki cutting the crap out of your diet is going to have great results! You literally feel and see it!
 
dominion7 said:
Awesome meal. Is that saurkraut I see? I love it. I had forgotten about it and started eating it over the weekend while lowering my
Click to expand...
Yes , it's totally underrated , adds so much depth to a dish with the crunch and flavour
dominion7 said:
This will be a great log, and you have an amazing start by not being too fat.. you will love your results. The EVOFAM will definitely guide you!
Click to expand...
Thanks mate , agreed these logs are a great idea and the support is priceless
 
Freki said:
Monday
Still carrying a bit of water, AI on the way
Lower back was fine after a sleep and some meds

90min family hike in the morning

Leg Day
20 min bike ride 15min Z1 5min Z2

Weights are totals

Romanian deadlift 3 x 10 40kg +2r

DB side lunge 3 x 10 @ 10kg +2r

DB Squats 3 x 10 @ 20kg +2r

Split squat 3 x 10 4kg

DB Calf raises 3 x 12 30kg +10kg -1 set

Box steps 3 x 20 10kg

Stretch 5 mins

Meal 1 3x eggs avocardo and veggies
Meal 2 Tuna and milk
Meal 3 chicken wrap
Meal 4 2 banana and protein shake
Meal 5 Beef sliders
Snacks yoghurt almonds cherries

2860 cals 146g carbs 234g protein 158g fat
View attachment 72323
Click to expand...
@Freki your diet is on point :D the meal looks VERY nice, no bread perfect.
 
Freki said:
Tuesday Log

20 min run 3k walk

Meal 1 eggs veggies avocardo
Meal 2 Tuna protein shake nuts
Meal 3 Carni Snags and salad
Snacks, pineapple pear

2855cals 107g carbs 184g protein 176g fats
Click to expand...
clean day seems bro but swap the snacks to a protein bar, possible?
 
Wed log
Feeling good

Weights are totals
DB Chest press warmup 12r at 20kg

DB Chest press 3 x 10 40kg +2r

Incline DB SQ 3 x 8 35kg

DB Fly 3 x 10 15kg go up next week

Shoulder press 3 x 8 30kg

DB Delt Fly 4 x 10 17.5kg + 1 set

DB Front Delt raise 3 x 8 12.5kg

Tricep DB ext 3 x 12 10kg +2r

Seated dips 3 x 12 14kg +4kg

To hot to do a warmup 42c outside

Cals 2476 76g carbs 206g protein 141g fat
20250129_181023.webp


Pork steak and salad for dinner
 
Freki said:
Wed log
Feeling good

Weights are totals
DB Chest press warmup 12r at 20kg

DB Chest press 3 x 10 40kg +2r

Incline DB SQ 3 x 8 35kg

DB Fly 3 x 10 15kg go up next week

Shoulder press 3 x 8 30kg

DB Delt Fly 4 x 10 17.5kg + 1 set

DB Front Delt raise 3 x 8 12.5kg

Tricep DB ext 3 x 12 10kg +2r

Seated dips 3 x 12 14kg +4kg

To hot to do a warmup 42c outside

Cals 2476 76g carbs 206g protein 141g fat
View attachment 72710

Pork steak and salad for dinner
Click to expand...
Nice bro
 
Freki said:
Wed log
Feeling good

Weights are totals
DB Chest press warmup 12r at 20kg

DB Chest press 3 x 10 40kg +2r

Incline DB SQ 3 x 8 35kg

DB Fly 3 x 10 15kg go up next week

Shoulder press 3 x 8 30kg

DB Delt Fly 4 x 10 17.5kg + 1 set

DB Front Delt raise 3 x 8 12.5kg

Tricep DB ext 3 x 12 10kg +2r

Seated dips 3 x 12 14kg +4kg

To hot to do a warmup 42c outside

Cals 2476 76g carbs 206g protein 141g fat
View attachment 72710

Pork steak and salad for dinner
Click to expand...
@Freki Great salad bro....looking incredible.........
 
Freki said:
Wed log
Feeling good

Weights are totals
DB Chest press warmup 12r at 20kg

DB Chest press 3 x 10 40kg +2r

Incline DB SQ 3 x 8 35kg

DB Fly 3 x 10 15kg go up next week

Shoulder press 3 x 8 30kg

DB Delt Fly 4 x 10 17.5kg + 1 set

DB Front Delt raise 3 x 8 12.5kg

Tricep DB ext 3 x 12 10kg +2r

Seated dips 3 x 12 14kg +4kg

To hot to do a warmup 42c outside

Cals 2476 76g carbs 206g protein 141g fat
View attachment 72710

Pork steak and salad for dinner
Click to expand...
pork steak is big love bro ;) i like pork chops and steak mix
training chest is up
 
Thursday log
Tried out a local gym

24 min run treadmill 6 walking

Seated row
10 x 30kg
10 x 36kg
10 x 42kg
10 x 51kg

Lat pulldown
10 x 36kg
8 x 42kg
6 x 51kg
6 x 42kg

DB Reverse fly
10 x 10kg
10 x 12.5kg
10 x 15kg

BB preacher curls
3 x 8 15kg

Bb bicep curl
10 x 10kg
10 x 7.5kg
10 x 7.5kg

Farmer carry 1min 25kg

2600 cals 105g carbs 202g protein 158g fat
 
Freki said:
Thursday log
Tried out a local gym

24 min run treadmill 6 walking

Seated row
10 x 30kg
10 x 36kg
10 x 42kg
10 x 51kg

Lat pulldown
10 x 36kg
8 x 42kg
6 x 51kg
6 x 42kg

DB Reverse fly
10 x 10kg
10 x 12.5kg
10 x 15kg

BB preacher curls
3 x 8 15kg

Bb bicep curl
10 x 10kg
10 x 7.5kg
10 x 7.5kg

Farmer carry 1min 25kg

2600 cals 105g carbs 202g protein 158g fat
Click to expand...
Love your work Freki

Keep at it my man
 
Freki said:
Thursday log
Tried out a local gym

24 min run treadmill 6 walking

Seated row
10 x 30kg
10 x 36kg
10 x 42kg
10 x 51kg

Lat pulldown
10 x 36kg
8 x 42kg
6 x 51kg
6 x 42kg

DB Reverse fly
10 x 10kg
10 x 12.5kg
10 x 15kg

BB preacher curls
3 x 8 15kg

Bb bicep curl
10 x 10kg
10 x 7.5kg
10 x 7.5kg

Farmer carry 1min 25kg

2600 cals 105g carbs 202g protein 158g fat
Click to expand...
Strong rows and strong lat pulls, you should add a drop set there though. :D
 
Friday rest day

Went for a walk and it turned into a 1hr 8km walk/run running till HR reached 140 then walking till it dropped to 130 rinse repeat. Pretty warm and was dripping with sweat.

Started on half a Arimidex today hoping to lose a bit of water around the chest area really don't want bigger boobies 🙄 Only into 2nd week on 300mg test I must aromatise real easy.

2800cals 136g carbs 217g protein 152g fats

Spent the Arvo down the beach with a cheat day plater and some beers

20250131_145818.webp
 
Yes, you're different foods, definitely. Make me hungry.
 
Your Thursday workout is definitely on point. Good job. Getting in some cardio.
 
Nothing wrong with trying out a new gym.

Environment is crucial.
 
You won't go wrong with seated rows and lat pull-downs. These are great training exercises.
 
Freki said:
Wed log
Feeling good

Weights are totals
DB Chest press warmup 12r at 20kg

DB Chest press 3 x 10 40kg +2r

Incline DB SQ 3 x 8 35kg

DB Fly 3 x 10 15kg go up next week

Shoulder press 3 x 8 30kg

DB Delt Fly 4 x 10 17.5kg + 1 set

DB Front Delt raise 3 x 8 12.5kg

Tricep DB ext 3 x 12 10kg +2r

Seated dips 3 x 12 14kg +4kg

To hot to do a warmup 42c outside

Cals 2476 76g carbs 206g protein 141g fat
View attachment 72710

Pork steak and salad for dinner
Click to expand...
Man that food looks good 🤤
 
Freki said:
Hi All

44yr old

Overall goal is build to around 100kg lean

Starting weight 90kg 3rd Jan

Current weight 89kg

12-week goal is to build consistency in diet, workouts & start Test E

Yesterdays and todays Diet

Meal 1, wheatbix, milk, whey protein 670cals

Meal 2, 4 x eggs, wrap, 2 x hashbrowns, cottage cheese, 940cals

Meal 3, Whey protein, Banana 275cals (post workout)

Meal 4, Rice 1.5 cups, Tuna/chicken 829 cals

Meal 5, Mash potato 2 cups, lamb/beef 200g 750cals

Snacks, Fruit 200 cals

3600cals, Carbs 359g, Protein 280g, Fat 130g

Supplements

Creatine, Beta alanine, Caffeine, Collagen, Magnesium, krill oil, Cialis

Training

PPL Rest repeat ( will post as completed)

Light weights & building slowly

Cardio, Running slowly building 4 x 15mins per week goal is 30 mins

Walking the dog, 3km per day no plans to increase this

Testosterone

First Androgen test taken, after a full blood test I will start at 200mg Test E a week for this 12-week stint.
(First timer)

Meds
Ketoprofen
Baclofen

Any and all advice welcome

Thank you for reading.
Click to expand...
Well done man, looks like you have more solid plan than I - following, Cant give any advise as I'm pretty new also but wanna see if I can learn anything here - first time test / primo for me
 
Chrisos said:
Well done man, looks like you have more solid plan than I - following, Cant give any advise as I'm pretty new also but wanna see if I can learn anything here - first time test / primo for me
Click to expand...
Hey mate, thanks yeah I have lots to learn as well , maybe I should of added some primo in as to lower the estrogen but went with the AI , maybe next cycle
 
Freki said:
Hey mate, thanks yeah I have lots to learn as well , maybe I should of added some primo in as to lower the estrogen but went with the AI , maybe next cycle
Click to expand...
I like Ai more than primo, primobolan is unpredictable but Ai you know what will happen for sure.
 
Saturday log
Morning hike didn't take the watch approx 4k

Leg Day

Weights are totals

BB Romanian deadlift 3 x 10 50kg +10kg

DB side lunge 3 x 10 @ 12.5kg +2.5kg

DB Squats 3 x 10 @ 22.5kg +2.5kg

DB Lunges 3 x 8 20kg +10kg

BB stiff leg deadlift 3 x 8 40kg +10kg

Box steps 3 x 20 20kg +10kg

DB Calf raises to failure

26 x 30kg + 14r

20 x 30kg + 8r

17 x 30kg +5r

Stretch 10 mins

So much energy and strength today had the first good night sleep in a month. Legs will be sore tomorrow

Cals 2358 70g carbs 200g protein 135g fat

It's been a week since ditching starches and feeling heaps better

Best meal of the day, Lamb lollipops, home grown salad (except carrot), and holumi

20250201_181429.webp
 
Foods looking good man. You’re definitely killing it
 
Freki said:
Thursday log
Tried out a local gym

24 min run treadmill 6 walking

Seated row
10 x 30kg
10 x 36kg
10 x 42kg
10 x 51kg

Lat pulldown
10 x 36kg
8 x 42kg
6 x 51kg
6 x 42kg

DB Reverse fly
10 x 10kg
10 x 12.5kg
10 x 15kg

BB preacher curls
3 x 8 15kg

Bb bicep curl
10 x 10kg
10 x 7.5kg
10 x 7.5kg

Farmer carry 1min 25kg

2600 cals 105g carbs 202g protein 158g fat
Click to expand...
@Freki farmers carries are the real deal!
 
Freki said:
Saturday log
Morning hike didn't take the watch approx 4k

Leg Day

Weights are totals

BB Romanian deadlift 3 x 10 50kg +10kg

DB side lunge 3 x 10 @ 12.5kg +2.5kg

DB Squats 3 x 10 @ 22.5kg +2.5kg

DB Lunges 3 x 8 20kg +10kg

BB stiff leg deadlift 3 x 8 40kg +10kg

Box steps 3 x 20 20kg +10kg

DB Calf raises to failure

26 x 30kg + 14r

20 x 30kg + 8r

17 x 30kg +5r

Stretch 10 mins

So much energy and strength today had the first good night sleep in a month. Legs will be sore tomorrow

Cals 2358 70g carbs 200g protein 135g fat

It's been a week since ditching starches and feeling heaps better

Best meal of the day, Lamb lollipops, home grown salad (except carrot), and holumi

View attachment 73336
Click to expand...
Saturday went well bro on deads and this salad like restaurant
 
CypherOCE said:
Everything really good just wanna bump up the protein

Always aim for 250+

But loving the food pics and updates. You are doing a stellar job. You’ll smash your goals if you keep up this trajectory 100%
Click to expand...
Struggling to eat enough at the moment bro but scales keep going up, was actually thinking of cutting some cals i want to want to eat instead of forcing myself. Def hard with cutting out all starches and sugers
 
Freki said:
Struggling to eat enough at the moment bro but scales keep going up, was actually thinking of cutting some cals i want to want to eat instead of forcing myself. Def hard with cutting out all starches and sugers
Click to expand...
Sugars are the killer for me anyway

Cut out all the Coca Cola and only have a can or two on Friday/Saturday

Feel better for it though!
 
Sunday 2nd Feb Rest day
Ended up super busy day helping a mate renovate his bathroom then arvo spent at the beach in the sun, was knackered.

Cals 2200 104g carbs 160g protein 115g fat

Monday 3rd
Increased test to 150 x 3 a week , pinned SQ into belly fat got a bad rash and bit painful

Cardio, 26min run, really had to stop myself from going further, good signs its been a while just have to make sure i don't over do it. Kept HR under 150.

Caught a cold or something, throat is sore and glands so swollen. Decided to skip the weights workout.
Finished the day with a hot toddy

Cals 2768 81g carbs 230g protein 182g fat
 
Freki said:
Struggling to eat enough at the moment bro but scales keep going up, was actually thinking of cutting some cals i want to want to eat instead of forcing myself. Def hard with cutting out all starches and sugers
Click to expand...
Give this time the body will adjust brother!
Freki said:
Sunday 2nd Feb Rest day
Ended up super busy day helping a mate renovate his bathroom then arvo spent at the beach in the sun, was knackered.

Cals 2200 104g carbs 160g protein 115g fat

Monday 3rd
Increased test to 150 x 3 a week , pinned SQ into belly fat got a bad rash and bit painful

Cardio, 26min run, really had to stop myself from going further, good signs its been a while just have to make sure i don't over do it. Kept HR under 150.

Caught a cold or something, throat is sore and glands so swollen. Decided to skip the weights workout.
Finished the day with a hot toddy

Cals 2768 81g carbs 230g protein 182g fat
Click to expand...
Try some activated charcoal brother it will def help! Everything else looking spot on legend, stay gold brother! 🤜🏼🤛🏼
 
Tuesday
Bloody man flu, no work stayed home

Got up after lunch and did a workout, took a while to warm up but felt heaps better for doing it
Weights are totals
DB chest press
12 x 30kg
10 x 40kg
8 x 46kg
6 x 50kg
4 x 55kg

Incline DB 3 x 10 35kg +2r

DB Fly 3 x 10 20kg +5kg

Shoulder press
2 x 8 30kg
1 x 6 30kg

DB Delt Fly 4 x 10 17.5kg

DB Front Delt raise 3 x 8 12.5kg

Pain in Right elbow so dropped the triceps might of been from dropping the weights after chest press

Tuesday
Bloody man flu, no work stayed home

Got up after lunch and did a workout, took a while to warm up but felt heaps better for doing it
Weights are totals
DB chest press
12 x 30kg
10 x 40kg
8 x 46kg
6 x 50kg
4 x 55kg

Incline DB CP 3 x 10 35kg +2r

DB Fly 3 x 10 20kg +5kg

Shoulder press
2 x 8 30kg
1 x 6 30kg

DB Delt Fly 4 x 10 17.5kg

DB Front Delt raise 3 x 8 12.5kg

Pain in Right elbow so dropped the tricep sets might of been from dropping the weights after chest press

2400 cals 94g carbs 189g protein 143g fats

Macadamia and parmesan crusted chicken breast courtesy of the Mrs
20250204_174900.webp
 
Freki said:
Sunday 2nd Feb Rest day
Ended up super busy day helping a mate renovate his bathroom then arvo spent at the beach in the sun, was knackered.

Cals 2200 104g carbs 160g protein 115g fat

Monday 3rd
Increased test to 150 x 3 a week , pinned SQ into belly fat got a bad rash and bit painful

Cardio, 26min run, really had to stop myself from going further, good signs its been a while just have to make sure i don't over do it. Kept HR under 150.

Caught a cold or something, throat is sore and glands so swollen. Decided to skip the weights workout.
Finished the day with a hot toddy

Cals 2768 81g carbs 230g protein 182g fat
Click to expand...

Freki said:
Tuesday
Bloody man flu, no work stayed home

Got up after lunch and did a workout, took a while to warm up but felt heaps better for doing it
Weights are totals
DB chest press
12 x 30kg
10 x 40kg
8 x 46kg
6 x 50kg
4 x 55kg

Incline DB 3 x 10 35kg +2r

DB Fly 3 x 10 20kg +5kg

Shoulder press
2 x 8 30kg
1 x 6 30kg

DB Delt Fly 4 x 10 17.5kg

DB Front Delt raise 3 x 8 12.5kg

Pain in Right elbow so dropped the triceps might of been from dropping the weights after chest press

Tuesday
Bloody man flu, no work stayed home

Got up after lunch and did a workout, took a while to warm up but felt heaps better for doing it
Weights are totals
DB chest press
12 x 30kg
10 x 40kg
8 x 46kg
6 x 50kg
4 x 55kg

Incline DB CP 3 x 10 35kg +2r

DB Fly 3 x 10 20kg +5kg

Shoulder press
2 x 8 30kg
1 x 6 30kg

DB Delt Fly 4 x 10 17.5kg

DB Front Delt raise 3 x 8 12.5kg

Pain in Right elbow so dropped the tricep sets might of been from dropping the weights after chest press

2400 cals 94g carbs 189g protein 143g fats

Macadamia and parmesan crusted chicken breast courtesy of the Mrs
View attachment 73898
Click to expand...

Freki said:
What do you use itfor?
Click to expand...
meals is great bro very tight food ;)
training is on but you gotta rest if you got the flu

activated charcoal is for digestion and can help you recover in cases
you gotta get echinacea vitamin C vitamin D multi high dose to boost immune system @Freki
 
Npcclassicphysique champ said:
meals is great bro very tight food ;)
training is on but you gotta rest if you got the flu

activated charcoal is for digestion and can help you recover in cases
you gotta get echinacea vitamin C vitamin D multi high dose to boost immune system @Freki
Click to expand...
I'll get on it today thanks
 
Shortened back workout

BB Upright Row 3 x 10 30kg +2r

DB Reverse fly 3 x 12 x 20kg (go up next wo)

BB Bent over row 3 x 10 x 40kg +2r

DB Single arm row 3 x 10 17.5kg +2.5kg

Pullups 3 +1r

1613 Cals 30g carbs 92g protein 132g fats

Started taking pseudoephedrine , doc recons real sticky flu going around and taking upwards of 4 weeks to get over it 🙄

Dinner
20250210_135421.webp
 
Freki said:
Going on a week and Still sick, can't shake it. Feel like I'm on every pill and potion and its not making a difference.

Tried sweating it out this morning with a run but HR hit 175 in no time at all and my HR Max is 180 so settled for a walk / run keeping HR under 150 and over 130.

Hoping something gives soon
Click to expand...

Freki said:
Shortened back workout

BB Upright Row 3 x 10 30kg +2r

DB Reverse fly 3 x 12 x 20kg (go up next wo)

BB Bent over row 3 x 10 x 40kg +2r

DB Single arm row 3 x 10 17.5kg +2.5kg

Pullups 3 +1r

1613 Cals 30g carbs 92g protein 132g fats

Started taking pseudoephedrine , doc recons real sticky flu going around and taking upwards of 4 weeks to get over it 🙄

Dinner
View attachment 75025
Click to expand...
You're training while sick? I would suggest you not train and just eat good and take a lot of vitamins and rest for a few days. Eat a bit more those days.
 
LevButlerov said:
You're training while sick? I would suggest you not train and just eat good and take a lot of vitamins and rest for a few days. Eat a bit more those days.
Click to expand...
Hey Lev thanks for the concern, I have rested the previous 5 days, and was eating a lot more as well with no improvement. I'm doing shortened WOs till I recover, doctor recons it's community wide and taking over 4 weeks for this strain of flu to clear.
 
Bit better day today , ephedrine is working well at suppressing the sinuses.

Nipples have been slightly tingly and holding some water, might have to increase the AI dosage, currently on .5 x 2 a week Arimidex

6km /54min morning walk Avg HR 95

Mrs told me my arms were looking smaller, damn she can be so cruel, did a arm workout to get some pump going worked a treat.

DB bicep curl 3 x 12 10kg

DB preacher curl 3 x 8 7.5kg

Tricep DB ext 3 x 12 10kg

Seated dips 3 x 12 14kg

Cals 1600 33g carbs 92g protein 128g fats

IF 20/4
 
Freki said:
Mrs told me my arms were looking smaller, damn she can be so cruel, did an arm workout to get some pump going worked a treat.
Click to expand...
That’s cold as ice from the Mrs hahaha.
Hope you’re on the mend brother and back to full steam soon! I know it’s hard slowing down when the body doesn’t want to play ball but as you reminded me recently we need to rest when our body is telling us also. Awesome stuff bro!
 
Allupfromhere said:
That’s cold as ice from the Mrs hahaha.
Hope you’re on the mend brother and back to full steam soon! I know it’s hard slowing down when the body doesn’t want to play ball but as you reminded me recently we need to rest when our body is telling us also. Awesome stuff bro!
Click to expand...
Cheers bro , more ambition then ability atm lol. Yeah gets hard to keep a lid on it
 
Freki said:
Hey Lev thanks for the concern, I have rested the previous 5 days, and was eating a lot more as well with no improvement. I'm doing shortened WOs till I recover, doctor recons it's community wide and taking over 4 weeks for this strain of flu to clear.
Click to expand...
Have you been drinking hot soup daily? Chicken one.
Freki said:
Bit better day today , ephedrine is working well at suppressing the sinuses.

Nipples have been slightly tingly and holding some water, might have to increase the AI dosage, currently on .5 x 2 a week Arimidex

6km /54min morning walk Avg HR 95

Mrs told me my arms were looking smaller, damn she can be so cruel, did a arm workout to get some pump going worked a treat.

DB bicep curl 3 x 12 10kg

DB preacher curl 3 x 8 7.5kg

Tricep DB ext 3 x 12 10kg

Seated dips 3 x 12 14kg

Cals 1600 33g carbs 92g protein 128g fats

IF 20/4
Click to expand...
Even this training a bit too much, 1 set each exercise is max until you fully recover IMO.
 
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