Approved Log My Pre-cycle TRT BPC157 healing Log

[ForeverBulk01]

Hey bros, I’ve been encouraged to start a log, so here it is, happy to hear opinions,

History

181 cm (5’11)
78 kg (172 pounds)
Bodyfat: (Dexa Scan – 18.5% total, lean arms, legs, main body-fat remaining sits in mid section)

Working out since 15, serious working out 20-26, commenced again at 30. Started TRT at 31 due to low levels over the course of a year and a half of bloodwork. 120mg a week of test, experimented as low as 80mg to 150mg, 120mg gave me upper levels within range for the past 3+ years without too much E2 issues (normally bloat, acne without low dose aromasin).

Goal

Repair finger pain, wrist and minor shoulder discomfort while trying to cut to less than 15% total BF. I have a lot of inflammatory issues, did medicals, not a condition, seems to be genetics, overall want to improve tendons, joints and anything that pushes for that collagen synthesis to support a proper future bulk without my joints being my downfall.

After initial 8-week period, lean bulk to approx. 85 kg (187 pounds)

Diet

Not 100% accurate as of recently I haven’t been weighting all my food, but have a good idea due to approx. same 5 meals in rotation. I know this is something I will have to fix and start weighting again, so calories/macros below not exact.

2,000 – 2,300 Calories
160-175 grams Protein
230-250 grams Carbs
55-70 grams Fat

No fast food, alcohol and minimal processed foods.

Meals consist between the following, tend to jump between about 5 total different meals;

Meal 1:
Lean bacon, eggs, carb option (toast, oats) + natural Greek yogurt.

Meal 2:
Chicken/Beef/Fish with carb option (pasta, rice, sweet potato) + vegetables.

Meal 3:
Chicken/Beef/Fish with carb option (pasta, rice, sweet potato) + vegetables.

Meal 4:
Protein shake, oats, fiber supplement.

Snack:
Occasional small sweet (less than 100 calories)

Training

Currently a bro-split.

Monday: Chest/Tris
Weds: Back/Bis
Friday: Shoulders/Legs

30 minutes of cardio 6-7 days a week.

This will be adjusted when I start my bulk, have rough plan as of now.

Daily Supplements:

Vitamin C – 500 mg
Vitamin D – 1,000 IU
Vitman K – 180 mcg
Vitamin B Complex
Zinc – 25 mg
CoQ10 – 150 mg
Fish Oil – 2,000 mg
Magnesium 400 mg
Calcium 300 mg
Glucosamine 1500 mg

Digestive Enzyme
Probiotic

Workout Day Supplements

Pre-Workout
Arginine 500 mg
Citrulline 250 mg

Additional Healing Supplements When BPC commences

Vitamin K Complex
MSM
Collagen II

Current PEDs

Test-E: 120mg Week (Mon/Thurs Pin)
HCG: 500 IU Week (Mon/Thurs Pin)

Previous PEDs

TRT+ as below;

BPC, TB4 and CJC to treat injuries during that time (shoulder rotary cuff, knee) in two separates 8-week cycles in a one year period. Found BPC most effective as I have used all on separate occasions and in conjunction with each other with 90% healed alongside physio.

Anavar for composition and collagen synthesis for a 6+ week period of 20mg per day pre-workout. Assisted in tennis elbow issues, but didn’t help fingers, wrist and minor shoulder discomfort.

Planned PEDs

For healing period during last couple months of cut;

BPC-157: 250 mcg daily - 8 weeks to repair any injuries prior to commencing cycle, open to increasing dosage depending on results.

After 8 weeks; potentially;

Test-E: 300mg Week (Mon/Thurs Pin) (8 weeks – if bloods fine, titrate up 100-200 mg more)
HCG: 500 IU Week (Mon/Thurs Pin)

Plan for on-hand PEDs:

Masteron (If E2 elevated more than Aromasin low dose, introduce 100mg+ a week)
BPC-157: 250 mcg daily (if required after 4-8 week break)

I'd love HGH at a 2-3 IU but unfortunately it's not within the budget at this time.

Pharmaceuticals

Aromasin: 6.25mg (Tues/Fri)

 

[LevButlerov]

Hey bros, I’ve been encouraged to start a log, so here it is, happy to hear opinions,

History

181 cm (5’11)
78 kg (172 pounds)
Bodyfat: (Dexa Scan – 18.5% total, lean arms, legs, main body-fat remaining sits in mid section)

Working out since 15, serious working out 20-26, commenced again at 30. Started TRT at 31 due to low levels over the course of a year and a half of bloodwork. 120mg a week of test, experimented as low as 80mg to 150mg, 120mg gave me upper levels within range for the past 3+ years without too much E2 issues (normally bloat, acne without low dose aromasin).

Goal

Repair finger pain, wrist and minor shoulder discomfort while trying to cut to less than 15% total BF. I have a lot of inflammatory issues, did medicals, not a condition, seems to be genetics, overall want to improve tendons, joints and anything that pushes for that collagen synthesis to support a proper future bulk without my joints being my downfall.

After initial 8-week period, lean bulk to approx. 85 kg (187 pounds)

Diet

Not 100% accurate as of recently I haven’t been weighting all my food, but have a good idea due to approx. same 5 meals in rotation. I know this is something I will have to fix and start weighting again, so calories/macros below not exact.

2,000 – 2,300 Calories
160-175 grams Protein
230-250 grams Carbs
55-70 grams Fat

No fast food, alcohol and minimal processed foods.

Meals consist between the following, tend to jump between about 5 total different meals;

Meal 1:
Lean bacon, eggs, carb option (toast, oats) + natural Greek yogurt.

Meal 2:
Chicken/Beef/Fish with carb option (pasta, rice, sweet potato) + vegetables.

Meal 3:
Chicken/Beef/Fish with carb option (pasta, rice, sweet potato) + vegetables.

Meal 4:
Protein shake, oats, fiber supplement.

Snack:
Occasional small sweet (less than 100 calories)

Training

Currently a bro-split.

Monday: Chest/Tris
Weds: Back/Bis
Friday: Shoulders/Legs

30 minutes of cardio 6-7 days a week.

This will be adjusted when I start my bulk, have rough plan as of now.

Daily Supplements:

Vitamin C – 500 mg
Vitamin D – 1,000 IU
Vitman K – 180 mcg
Vitamin B Complex
Zinc – 25 mg
CoQ10 – 150 mg
Fish Oil – 2,000 mg
Magnesium 400 mg
Calcium 300 mg
Glucosamine 1500 mg

Digestive Enzyme
Probiotic

Workout Day Supplements

Pre-Workout
Arginine 500 mg
Citrulline 250 mg

Additional Healing Supplements When BPC commences

Vitamin K Complex
MSM
Collagen II

Current PEDs

Test-E: 120mg Week (Mon/Thurs Pin)
HCG: 500 IU Week (Mon/Thurs Pin)

Previous PEDs

TRT+ as below;

BPC, TB4 and CJC to treat injuries during that time (shoulder rotary cuff, knee) in two separates 8-week cycles in a one year period. Found BPC most effective as I have used all on separate occasions and in conjunction with each other with 90% healed alongside physio.

Anavar for composition and collagen synthesis for a 6+ week period of 20mg per day pre-workout. Assisted in tennis elbow issues, but didn’t help fingers, wrist and minor shoulder discomfort.

Planned PEDs

For healing period during last couple months of cut;

BPC-157: 250 mcg daily - 8 weeks to repair any injuries prior to commencing cycle, open to increasing dosage depending on results.

After 8 weeks; potentially;

Test-E: 300mg Week (Mon/Thurs Pin) (8 weeks – if bloods fine, titrate up 100-200 mg more)
HCG: 500 IU Week (Mon/Thurs Pin)

Plan for on-hand PEDs:

Masteron (If E2 elevated more than Aromasin low dose, introduce 100mg+ a week)
BPC-157: 250 mcg daily (if required after 4-8 week break)

I'd love HGH at a 2-3 IU but unfortunately it's not within the budget at this time.

Pharmaceuticals

Aromasin: 6.25mg (Tues/Fri)

@ForeverBulk01 welcome welcome to the EVO family start by sharing a picture of you face blurred to see your base.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[stevesmi]

looks like a very nice setup so far. will be in !

 

[ForeverBulk01]

@ForeverBulk01 welcome welcome to the EVO family start by sharing a picture of you face blurred to see your base.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

Thanks bro, I also aim to drink 3 lts of water a day, only supplement I haven't listed was Gelatin, I'm doing 1,200 mg a day, split in two doses, it seems to be helping with my elbow pain so far 4 weeks in

I'll have to grab some recent photos

looks like a very nice setup so far. will be in !

Thanks man much appreciated!

 

[Mobster]

What are you doing for the hands - grip etc is my specialty

 

[ceo]

Bros, 3 L of water a day is amazing. Good job.

 

[ROIDDERS]

Going to be a good one to follow. Can you post up some pictures ? So we can get a sense of where you're at right now.

 

[chesty]

I'll be following this one for sure.

What are you doing today over the weekend?

 

[Ulter]

Food looks really good. I like the set up looks very healthy to me.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

Nice training split. Seems pretty simple.

 

[2Thick]

I wouldn't do a specific shoulder day. Along with legs.

Because you still train your shoulders on Monday and Wednesday.

 

[Vadim Fedorov]

Yeah, definitely don't over-train your shoulders so much that will lead to problems as you get older.

 

[Wootoom]

Wow, I'm surprised you have that much body fat.

Because you're tall, and the only way 172 lbs. So pictures are worth 1000 words on this 1.

 

[JasonPriest]

Going to be good to see how this works for you.

any thoughts of swapping out the hcg for anavar though?

 

[BodyMonster34]

bro good that you eating lots of beef
Hope it is grass-fed. And from Texas, though.

 

[Quadsweep]

Good job man. No alcohol or fast food in minimal processed foods. Sounds really good. That's a great start.

 

[LevButlerov]

Thanks bro, I also aim to drink 3 lts of water a day, only supplement I haven't listed was Gelatin, I'm doing 1,200 mg a day, split in two doses, it seems to be helping with my elbow pain so far 4 weeks in

I'll have to grab some recent photos



Thanks man much appreciated!

Waiting to see your pics please update @ForeverBulk01

 

[ForeverBulk01]

What are you doing for the hands - grip etc is my specialty

I'd do dead hangs and don't laugh too hard but hand grippers haha, but as of recently more so harder stress balls in a physio sense, I always thought about doing the rice bucket training for lower impact on the joints, whats your opinion man?

Going to be a good one to follow. Can you post up some pictures ? So we can get a sense of where you're at right now.

I sure can mate, I have zero posing skills but I'll post some below

I'll be following this one for sure.

What are you doing today over the weekend?

Not much at all to be honest, bit of a difficult Friday, so just low impact cardio and meal prep

Food looks really good. I like the set up looks very healthy to me.

Thanks bro much appreciated!

Nice training split. Seems pretty simple.

Yeah its straight forward and I find the bro split the most fun, I'll break down the exercises for you guys soon

I wouldn't do a specific shoulder day. Along with legs.

Because you still train your shoulders on Monday and Wednesday.

You guys aren't wrong, but when I had my shoulder injury it prevented me doing any shoulder exercises and even limited chest exercises for a year, this made me want to catch up (they were under developed) but I left it in just because I love the look haha

Wow, I'm surprised you have that much body fat.

Because you're tall, and the only way 172 lbs. So pictures are worth 1000 words on this 1.

I'm a little iffy to be honest with the dexa scan, I always have vascular biceps, arms, etc, however I have a literal gut to a extent still, but please let me know your thoughts from the pics

Waiting to see your pics please update @ForeverBulk01

Coming up, didnt have any on hand! These are the only recent ones I have (last fortnight)

 

[ForeverBulk01]

A few more details for you guys:

Other PED uses

I forgot to mention that I did 14 weeks of low dose deca with my TRT+ two years ago.

This was 50 mg per week, split in two doses, along with 120 mg of test per week. To try combat my joint issues, from my notes, it did help discomfort by about 50%, but as most of you know, it didn't heal my issues at all, only lubricated my joints, I never finished the vial, and stopped it 2 weeks earlier than intended, as I was unfortunately susceptible to the mental sides of 19nors. E.g. quick to anger, somewhat paranoid, and even somewhat depressed. My bloods only shown elevated E2 levels at the time, everything else seemed fine (other than minor LDL and HDL out of range) but not something I'd consider again.

Home gym (Currently)

Currently I workout from my home gym, which consists of the following equipment:

• Adjustable bench
• Home gym multi-station (various attachments - added image for example) with horizontal leg press
• Stationary bike
• Magnet rowing machine (I honestly don't use it and really feel I should)
• Various basic dumbbells, straight bar, easy curl bar, etc

I plan on joining another gym this year, more so when I have some extra funds (everything's expensive as hell nowadays as you all know) so if I can make due with what I go that'll definitely be the go for me

One of my main issues (joints, joints and joints)

As mentioned above, I have joint issues, I do have mild arthritis in my wrist caused from impact/small fracture and overall wear and tear. I'm prone to these kinds of injuries overall and have many small areas with issues, hence the plan to do this healing pre cycle for my eventual bulk and blast this year where I'm not afraid of of progressive overload, I tend to do other methods, e.g.

• Slowing down certain reps (3-6 seconds)
• Always focusing on technique
• Other ways of progressive overload, e.g. adding a 4th set but doing 6 reps, then 8, 10, eventually raising the weight and going back to 3 sets

I do have a fear of getting more injuries, especially in my age, I'm sure most of you know this feeling, how do you get over the fear of pushing yourself harder at risk of injury?

Supplement research

I've been doing more research into improving joints/collagen through supplements, as mentioned I have past experience using peptides to recover which were very successful, but I think I screwed up where I didn't feed my body enough nutrients/micro-nutrients as I thought I was, no point forcing collagen synthesis but not feeding it.

The new addition as mentioned above which I already started will definitely be gelatin at 1,200 mg a day, I plan on potentially bringing this up to 1,800 mg during my BPC cycle, based on this study for osteoarthritis https://pmc.ncbi.nlm.nih.gov/articles/PMC9003490/

Collagen type 2, but perhaps a complex to include type 1 and 3? I understand this is more so for skin, nails, hair etc, but what are your collagen supplements like?

General note: I also keep E2 on the higher reference level for joint health, I don't want anything to inhibit collagen synthesis and joint health.

 

[JasonM50]

I have had 2 operations already due to arthritis and need to have a hip replacement due to arthritis and the cartlige thinning, I have been recommended bpc157 and tb500, would be interested to hear the feedback regarding your arthritis issues as in the same boat.

 

[Noah Wixx]

What are you doing for the hands - grip etc is my specialty

^ this is the man you want to learn from with grip strength or strength in general mobster is world class and a wealth of information!

 

[ForeverBulk01]

I have had 2 operations already due to arthritis and need to have a hip replacement due to arthritis and the cartlige thinning, I have been recommended bpc157 and tb500, would be interested to hear the feedback regarding your arthritis issues as in the same boat.

Ah that sucks bro, I'll tell you now that from my previous BPC/TB4 it took away a lot of the pain, but unfortunate depending on it's state, it probably won't fully heal, however it definitely provides some comfort/improvement of life.

I did 250 mcg of BPC daily for 8 weeks, alongside 500 mcg of TB4 every third day, it would've elevated discomfort by at least 50-60% and some days even more so. I however did the classic "Oh i feel better now" and stopped doing my specific physio after the 2nd or 3rd week, also I could've ramped up my micro-nutrients more, but I'll definitely let you know how it goes this round with just the BPC and better attention to nutrients, physio and exercise

 

[ForeverBulk01]

Monday morning weigh in:

77.3 KG (170 pounds) so cut is going great so far with my current calorie intake and routine.

Did chest and tri's today, definitely feeling flat however, just one of those days your pushing through and not having a kick ass workout, even with pre and metal blaring

 

[25homes]

Should be good run. Stay focused

 

[Tiger Salman Khan]

Hey bros, I’ve been encouraged to start a log, so here it is, happy to hear opinions,

History

181 cm (5’11)
78 kg (172 pounds)
Bodyfat: (Dexa Scan – 18.5% total, lean arms, legs, main body-fat remaining sits in mid section)

Working out since 15, serious working out 20-26, commenced again at 30. Started TRT at 31 due to low levels over the course of a year and a half of bloodwork. 120mg a week of test, experimented as low as 80mg to 150mg, 120mg gave me upper levels within range for the past 3+ years without too much E2 issues (normally bloat, acne without low dose aromasin).

Goal

Repair finger pain, wrist and minor shoulder discomfort while trying to cut to less than 15% total BF. I have a lot of inflammatory issues, did medicals, not a condition, seems to be genetics, overall want to improve tendons, joints and anything that pushes for that collagen synthesis to support a proper future bulk without my joints being my downfall.

After initial 8-week period, lean bulk to approx. 85 kg (187 pounds)

Diet

Not 100% accurate as of recently I haven’t been weighting all my food, but have a good idea due to approx. same 5 meals in rotation. I know this is something I will have to fix and start weighting again, so calories/macros below not exact.

2,000 – 2,300 Calories
160-175 grams Protein
230-250 grams Carbs
55-70 grams Fat

No fast food, alcohol and minimal processed foods.

Meals consist between the following, tend to jump between about 5 total different meals;

Meal 1:
Lean bacon, eggs, carb option (toast, oats) + natural Greek yogurt.

Meal 2:
Chicken/Beef/Fish with carb option (pasta, rice, sweet potato) + vegetables.

Meal 3:
Chicken/Beef/Fish with carb option (pasta, rice, sweet potato) + vegetables.

Meal 4:
Protein shake, oats, fiber supplement.

Snack:
Occasional small sweet (less than 100 calories)

Training

Currently a bro-split.

Monday: Chest/Tris
Weds: Back/Bis
Friday: Shoulders/Legs

30 minutes of cardio 6-7 days a week.

This will be adjusted when I start my bulk, have rough plan as of now.

Daily Supplements:

Vitamin C – 500 mg
Vitamin D – 1,000 IU
Vitman K – 180 mcg
Vitamin B Complex
Zinc – 25 mg
CoQ10 – 150 mg
Fish Oil – 2,000 mg
Magnesium 400 mg
Calcium 300 mg
Glucosamine 1500 mg

Digestive Enzyme
Probiotic

Workout Day Supplements

Pre-Workout
Arginine 500 mg
Citrulline 250 mg

Additional Healing Supplements When BPC commences

Vitamin K Complex
MSM
Collagen II

Current PEDs

Test-E: 120mg Week (Mon/Thurs Pin)
HCG: 500 IU Week (Mon/Thurs Pin)

Previous PEDs

TRT+ as below;

BPC, TB4 and CJC to treat injuries during that time (shoulder rotary cuff, knee) in two separates 8-week cycles in a one year period. Found BPC most effective as I have used all on separate occasions and in conjunction with each other with 90% healed alongside physio.

Anavar for composition and collagen synthesis for a 6+ week period of 20mg per day pre-workout. Assisted in tennis elbow issues, but didn’t help fingers, wrist and minor shoulder discomfort.

Planned PEDs

For healing period during last couple months of cut;

BPC-157: 250 mcg daily - 8 weeks to repair any injuries prior to commencing cycle, open to increasing dosage depending on results.

After 8 weeks; potentially;

Test-E: 300mg Week (Mon/Thurs Pin) (8 weeks – if bloods fine, titrate up 100-200 mg more)
HCG: 500 IU Week (Mon/Thurs Pin)

Plan for on-hand PEDs:

Masteron (If E2 elevated more than Aromasin low dose, introduce 100mg+ a week)
BPC-157: 250 mcg daily (if required after 4-8 week break)

I'd love HGH at a 2-3 IU but unfortunately it's not within the budget at this time.

Pharmaceuticals

Aromasin: 6.25mg (Tues/Fri)

@ForeverBulk01 Good start man.....looking forward to an awesome log..........

 

[Npcclassicphysique champ]

A few more details for you guys:

Other PED uses

I forgot to mention that I did 14 weeks of low dose deca with my TRT+ two years ago.

This was 50 mg per week, split in two doses, along with 120 mg of test per week. To try combat my joint issues, from my notes, it did help discomfort by about 50%, but as most of you know, it didn't heal my issues at all, only lubricated my joints, I never finished the vial, and stopped it 2 weeks earlier than intended, as I was unfortunately susceptible to the mental sides of 19nors. E.g. quick to anger, somewhat paranoid, and even somewhat depressed. My bloods only shown elevated E2 levels at the time, everything else seemed fine (other than minor LDL and HDL out of range) but not something I'd consider again.

Home gym (Currently)

Currently I workout from my home gym, which consists of the following equipment:

• Adjustable bench
• Home gym multi-station (various attachments - added image for example) with horizontal leg press
• Stationary bike
• Magnet rowing machine (I honestly don't use it and really feel I should)
• Various basic dumbbells, straight bar, easy curl bar, etc

I plan on joining another gym this year, more so when I have some extra funds (everything's expensive as hell nowadays as you all know) so if I can make due with what I go that'll definitely be the go for me

One of my main issues (joints, joints and joints)

As mentioned above, I have joint issues, I do have mild arthritis in my wrist caused from impact/small fracture and overall wear and tear. I'm prone to these kinds of injuries overall and have many small areas with issues, hence the plan to do this healing pre cycle for my eventual bulk and blast this year where I'm not afraid of of progressive overload, I tend to do other methods, e.g.

• Slowing down certain reps (3-6 seconds)
• Always focusing on technique
• Other ways of progressive overload, e.g. adding a 4th set but doing 6 reps, then 8, 10, eventually raising the weight and going back to 3 sets

I do have a fear of getting more injuries, especially in my age, I'm sure most of you know this feeling, how do you get over the fear of pushing yourself harder at risk of injury?

Supplement research

I've been doing more research into improving joints/collagen through supplements, as mentioned I have past experience using peptides to recover which were very successful, but I think I screwed up where I didn't feed my body enough nutrients/micro-nutrients as I thought I was, no point forcing collagen synthesis but not feeding it.

The new addition as mentioned above which I already started will definitely be gelatin at 1,200 mg a day, I plan on potentially bringing this up to 1,800 mg during my BPC cycle, based on this study for osteoarthritis https://pmc.ncbi.nlm.nih.gov/articles/PMC9003490/

Collagen type 2, but perhaps a complex to include type 1 and 3? I understand this is more so for skin, nails, hair etc, but what are your collagen supplements like?

General note: I also keep E2 on the higher reference level for joint health, I don't want anything to inhibit collagen synthesis and joint health.

Monday morning weigh in:

77.3 KG (170 pounds) so cut is going great so far with my current calorie intake and routine.

Did chest and tri's today, definitely feeling flat however, just one of those days your pushing through and not having a kick ass workout, even with pre and metal blaring

@ForeverBulk01 you doing good bro but im not seeing any training or nutrition updates here
not sure the forward with this without it
like collagen? bone broth? hows all that

 

[ForeverBulk01]

@ForeverBulk01 you doing good bro but im not seeing any training or nutrition updates here
not sure the forward with this without it
like collagen? bone broth? hows all that

Awaiting BPC delivery before I pump up the collagen, but decided on using Swanson's UC-II Standardized Collagen, 40 mg per day, in addition to my other supplements listed, bone broth was a bit expensive for me unfortunately, plus the high sodium content

Dinner from yesterday attached, bit of a treat with a t-bone, otherwise normally chicken/ground beef is my go too with fish twice a week minimum as well, i'll try get in the habit of taking a photo of meals

Training yesterday was sluggish but got through with;

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines
10x 4 sets seated press

10x 3 sets overhead rope tricep extentions
10x 3 sets pushdowns
10x 3 sets DB overhead
10x 2 sets JM presses

-----

Today's been a rest day for the most part, did 15 minutes of mobility exercises, alongside 30 minutes of cardio

 

[Npcclassicphysique champ]

Awaiting BPC delivery before I pump up the collagen, but decided on using Swanson's UC-II Standardized Collagen, 40 mg per day, in addition to my other supplements listed, bone broth was a bit expensive for me unfortunately, plus the high sodium content

Dinner from yesterday attached, bit of a treat with a t-bone, otherwise normally chicken/ground beef is my go too with fish twice a week minimum as well, i'll try get in the habit of taking a photo of meals

Training yesterday was sluggish but got through with;

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines
10x 4 sets seated press

10x 3 sets overhead rope tricep extentions
10x 3 sets pushdowns
10x 3 sets DB overhead
10x 2 sets JM presses

-----

Today's been a rest day for the most part, did 15 minutes of mobility exercises, alongside 30 minutes of cardio

dinner looks good but adding some bone broth soup to this would close the deal bro

 

[ForeverBulk01]

dinner looks good but adding some bone broth soup to this would close the deal bro

Thats a good idea man, could always make my own, would be a lot cheaper, cheers bro!

Also I'm adding in a Swanson, Marine Collagen, 400 mg Type 1 as I found one on special today, from everything I read type 1 and type 2 are the main go toos, plus the wholefood aspects, should be pretty good

 

[Freki]

Not 100% accurate as of recently I haven’t been weighting all my food, but have a good idea due to approx. same 5 meals in rotation. I know this is something I will have to fix and start weighting again,

Great start to your log mate.
As above, you have to log everything , guestimates just don't cut it especially with even healthy snacks here or there or a slightly bigger or smaller meal. You got this

 

[ForeverBulk01]

Great start to your log mate.
As above, you have to log everything , guestimates just don't cut it especially with even healthy snacks here or there or a slightly bigger or smaller meal. You got this

Appreciate the feedback man, you aren't wrong, especially after several meals, it can definitely add up!

 

[Npcclassicphysique champ]

Thats a good idea man, could always make my own, would be a lot cheaper, cheers bro!

Also I'm adding in a Swanson, Marine Collagen, 400 mg Type 1 as I found one on special today, from everything I read type 1 and type 2 are the main go toos, plus the wholefood aspects, should be pretty good

add bone broth powder you can just get it like protein powder bro

 

[ForeverBulk01]

add bone broth powder you can just get it like protein powder bro

You sold me on the idea of making my own bone broth already haha, I've made it once before a few years ago, but I plan on doing it in the slow cooker in the next week or two, I'll post it here when I do though and see how it stacks with the rest of the supps

 

[Npcclassicphysique champ]

You sold me on the idea of making my own bone broth already haha, I've made it once before a few years ago, but I plan on doing it in the slow cooker in the next week or two, I'll post it here when I do though and see how it stacks with the rest of the supps

yea thats week or 2 hit it bro but get powder meanwhile so you can put it in your regiment

 

[ForeverBulk01]

Back/Bis day today, solid workout, fair bit of pain in my right knuckles, probably can see in the profile image i got, I tape it up during those days and sometimes also apply tiger balm an hour prior which helps, BPC got delayed unfortunately but definitely getting keen to ease off that pain and start healing up the joints.

Back;
10x4 lat pull down
10x3 close grip seated row
10x3 mid trap raises
10x3 lat DB row

Bis;
10x3 DB bicep curls
10x3 Ezy bar bicep curls
10x3 DB hammer curls
10x3 Ezy bar reverse curls

 

[LevButlerov]

Back/Bis day today, solid workout, fair bit of pain in my right knuckles, probably can see in the profile image i got, I tape it up during those days and sometimes also apply tiger balm an hour prior which helps, BPC got delayed unfortunately but definitely getting keen to ease off that pain and start healing up the joints.

Back;
10x4 lat pull down
10x3 close grip seated row
10x3 mid trap raises
10x3 lat DB row

Bis;
10x3 DB bicep curls
10x3 Ezy bar bicep curls
10x3 DB hammer curls
10x3 Ezy bar reverse curls

I'd like to see you do pull ups for back, can you do them?

 

[stevesmi]

Back and biceps look fantastic

 

[ceo]

Bros. You won't go wrong with this style of training.

 

[ForeverBulk01]

I'd like to see you do pull ups for back, can you do them?

Only 4-6 and I don't have access to a assisted machine, I was thinking of loading up the machine a bit more until I can do a consistent 6 at least for 3 sets without form going to shit, what are your thoughts?

-----------------

Today was a day-off from weights, but I ended up doing a small chest an tris exercise after my 30 minutes of cardio

10x6 Incline DB press
10x3 Overhead DB tricep extension
10x3 Tricep pushdown

Cardio was moderate pace walk, I'll see how I go in the next 2-3 hours, might do some stationary bike for 10-15 at a bit more intensity

Sleep wasn't the greatest, got 7 hours but couple wake-ups, going to take 2-3 mg of melatonin tonight so I have decent energy after for shoulders and legs tomorrow

Nutrition been good though, beef and potatoes with veg, additional protein shake and greek yogurt with protein mixed in alongside berries

 

[Austin316]

Excellent job updating us with the pictures looking fantastic.

 

[sambee38]

Great weekend updates, man.

Lots of good info. You're sharing about your history.

 

[BookerTNY]

I agree with you man these peptides are hit or miss it just depends on the injury.

 

[zucchini]

It's only been a week since I have been on peptides, BPC157 250mcg everyday and TB500 1000mcg every other day with 0.5ml test cyp every 4th day.
I have to say that I have lesser discomfort in my shoulder and my back already while my wrist is recovering as well - I hope this yields good results.

I will be running out of TB500 in 4 more days but will keep up with BPC and Test and see how I feel later. I will have imaging done at the end of peptides to see if there's any improvement.

 

[LevButlerov]

Only 4-6 and I don't have access to a assisted machine, I was thinking of loading up the machine a bit more until I can do a consistent 6 at least for 3 sets without form going to shit, what are your thoughts?

-----------------

Today was a day-off from weights, but I ended up doing a small chest an tris exercise after my 30 minutes of cardio

10x6 Incline DB press
10x3 Overhead DB tricep extension
10x3 Tricep pushdown

Cardio was moderate pace walk, I'll see how I go in the next 2-3 hours, might do some stationary bike for 10-15 at a bit more intensity

Sleep wasn't the greatest, got 7 hours but couple wake-ups, going to take 2-3 mg of melatonin tonight so I have decent energy after for shoulders and legs tomorrow

Nutrition been good though, beef and potatoes with veg, additional protein shake and greek yogurt with protein mixed in alongside berries

Only 4-6 and I don't have access to a assisted machine, I was thinking of loading up the machine a bit more until I can do a consistent 6 at least for 3 sets without form going to shit, what are your thoughts?

Dont use assisted machine. Do 4 pull ups 5 sets and 1-2 pull ups 2-3 sets, train your back the natural way.

Today day off but you still ended up training I like it. @ForeverBulk01
you have how much fat today?

 

[Arabian]

Man, that meal looks fantastic.

You cooked it up perfectly. Melts in your mouth.

 

[Zyglamail]

Excellent job on the back and bicep training. Those are some good exercises.

 

[Ulter]

Much respect, man. I like your updates.

Nice food picture and nice training.

 

[Mobster]

Back/Bis day today, solid workout, fair bit of pain in my right knuckles, probably can see in the profile image i got, I tape it up during those days and sometimes also apply tiger balm an hour prior which helps, BPC got delayed unfortunately but definitely getting keen to ease off that pain and start healing up the joints.

Back;
10x4 lat pull down
10x3 close grip seated row
10x3 mid trap raises
10x3 lat DB row

Bis;
10x3 DB bicep curls
10x3 Ezy bar bicep curls
10x3 DB hammer curls
10x3 Ezy bar reverse curls

Include the poundages

 

[RoySimpson]

Back/Bis day today, solid workout, fair bit of pain in my right knuckles, probably can see in the profile image i got, I tape it up during those days and sometimes also apply tiger balm an hour prior which helps, BPC got delayed unfortunately but definitely getting keen to ease off that pain and start healing up the joints.

Back;
10x4 lat pull down
10x3 close grip seated row
10x3 mid trap raises
10x3 lat DB row

Bis;
10x3 DB bicep curls
10x3 Ezy bar bicep curls
10x3 DB hammer curls
10x3 Ezy bar reverse curls

@ForeverBulk01 Solid back and bis, bro! Good to see you're working around the knuckle pain with tape and tiger balm. BPC will hopefully help with the healing. Keep grinding, and take care of those joints!

 

[Masonic Bodybuilder]

Good sessions brother. Hopefully the BPC gets there soon.

 

[25homes]

Back/Bis day today, solid workout, fair bit of pain in my right knuckles, probably can see in the profile image i got, I tape it up during those days and sometimes also apply tiger balm an hour prior which helps, BPC got delayed unfortunately but definitely getting keen to ease off that pain and start healing up the joints.

Back;
10x4 lat pull down
10x3 close grip seated row
10x3 mid trap raises
10x3 lat DB row

Bis;
10x3 DB bicep curls
10x3 Ezy bar bicep curls
10x3 DB hammer curls
10x3 Ezy bar reverse curls

Nice work

 

[ForeverBulk01]

It's only been a week since I have been on peptides, BPC157 250mcg everyday and TB500 1000mcg every other day with 0.5ml test cyp every 4th day.
I have to say that I have lesser discomfort in my shoulder and my back already while my wrist is recovering as well - I hope this yields good results.

I will be running out of TB500 in 4 more days but will keep up with BPC and Test and see how I feel later. I will have imaging done at the end of peptides to see if there's any improvement.

When I did my separate cycle of just BPC I found almost no difference in the healing process, that's why this round I'm only going the BPC route, I think it'll do bro, let us know how you go!

Dont use assisted machine. Do 4 pull ups 5 sets and 1-2 pull ups 2-3 sets, train your back the natural way.

Today day off but you still ended up training I like it. @ForeverBulk01
you have how much fat today?

I'll add it in next week bro and let you guys know how it goes

Much respect, man. I like your updates.

Nice food picture and nice training.

Thanks man, much appreciated!

@ForeverBulk01 Solid back and bis, bro! Good to see you're working around the knuckle pain with tape and tiger balm. BPC will hopefully help with the healing. Keep grinding, and take care of those joints!

Thanks heaps bro for the feedback! Thats definitely the goal, keen to keep them running so I can workout until I drop of old age haha

 

[ForeverBulk01]

Hope you all enjoy the weekend,

Friday session was shoulders an legs, did alright pushing considering was fatigued from the week, some of you might comment that perhaps I do too much shoulders but I definitely ramped them up as I could barely train them for close to a year when I was healing my rotar cuff injury, plus I just love having bigger shoulders

Cardio
20 minute moderate pace walk prior to training to warm up

Shoulders;
10x3 standing overhead shoulder press (bar)
10x3 shoulder press DB (seated)
10x3 lateral DB raises
10x3 DB rear delts
10x3 cable pulls (i do these somewhat as a warmup before doing shoulder press on my shoulder days instead of back days)

Legs
10x4 goblet DB squat
10x3 leg press (horizontal)
10x4 DB calf raises
10x3 DB RDLs

Sometimes I throw in alt forward DB lunges as well, depending whether they get zapped too much or not, but not going to lie fellas, I've never loved training legs, more of a chore like brushing your teeth

Another meal pic, lean fish, cooked with lemon grass, spinach and a low fat coconut milk and rice, no pump pic or double glute spread for today haha

BPC should be here by Monday, along with my other collagen supplements

 

[zucchini]

Hope you all enjoy the weekend,

Friday session was shoulders an legs, did alright pushing considering was fatigued from the week, some of you might comment that perhaps I do too much shoulders but I definitely ramped them up as I could barely train them for close to a year when I was healing my rotar cuff injury, plus I just love having bigger shoulders

Cardio
20 minute moderate pace walk prior to training to warm up

Shoulders;
10x3 standing overhead shoulder press (bar)
10x3 shoulder press DB (seated)
10x3 lateral DB raises
10x3 DB rear delts
10x3 cable pulls (i do these somewhat as a warmup before doing shoulder press on my shoulder days instead of back days)

Legs
10x4 goblet DB squat
10x3 leg press (horizontal)
10x4 DB calf raises
10x3 DB RDLs

Sometimes I throw in alt forward DB lunges as well, depending whether they get zapped too much or not, but not going to lie fellas, I've never loved training legs, more of a chore like brushing your teeth

Another meal pic, lean fish, cooked with lemon grass, spinach and a low fat coconut milk and rice, no pump pic or double glute spread for today haha

BPC should be here by Monday, along with my other collagen supplements

Suggestion: try to mention the weight you lift as well (lbs or kgs) so we get to see the progress there too.

Question: why do barbell press and then dumbbell press for shoulders? Do you think your front delts are lagging behind in your overall shoulder progress? In my knowledge, your fromt delts is taking getting pounded with almost evey chest pressing movement you do, so i would want to only do barbell or dumbbell press not both - i think dumbbells are a bit better for joint and injuries while barbell can be a bit brutal, however, you can always alternate every week or every other week.
If i was to do a total of 5 movements for shoulders, I'd do one press (for front delts), two lateral movements (for side delts) so maybe db side laterals and a lean away cable laterals or even a wide upright rows if you like those. Then I'd do two movements for rear delts, so db bent over rear delt flyes + rope cable facepulls or rear delt fly on the pec dec machine.

 

[LevButlerov]

Hope you all enjoy the weekend,

Friday session was shoulders an legs, did alright pushing considering was fatigued from the week, some of you might comment that perhaps I do too much shoulders but I definitely ramped them up as I could barely train them for close to a year when I was healing my rotar cuff injury, plus I just love having bigger shoulders

Cardio
20 minute moderate pace walk prior to training to warm up

Shoulders;
10x3 standing overhead shoulder press (bar)
10x3 shoulder press DB (seated)
10x3 lateral DB raises
10x3 DB rear delts
10x3 cable pulls (i do these somewhat as a warmup before doing shoulder press on my shoulder days instead of back days)

Legs
10x4 goblet DB squat
10x3 leg press (horizontal)
10x4 DB calf raises
10x3 DB RDLs

Sometimes I throw in alt forward DB lunges as well, depending whether they get zapped too much or not, but not going to lie fellas, I've never loved training legs, more of a chore like brushing your teeth

Another meal pic, lean fish, cooked with lemon grass, spinach and a low fat coconut milk and rice, no pump pic or double glute spread for today haha

BPC should be here by Monday, along with my other collagen supplements

@ForeverBulk01 shoulders relax dont push too hard overheads standing so no injuries.

 

[ballin2504]

Back/Bis day today, solid workout, fair bit of pain in my right knuckles, probably can see in the profile image i got, I tape it up during those days and sometimes also apply tiger balm an hour prior which helps, BPC got delayed unfortunately but definitely getting keen to ease off that pain and start healing up the joints.

Back;
10x4 lat pull down
10x3 close grip seated row
10x3 mid trap raises
10x3 lat DB row

Bis;
10x3 DB bicep curls
10x3 Ezy bar bicep curls
10x3 DB hammer curls
10x3 Ezy bar reverse curls

@ForeverBulk01 that’s a good pull day man. Hope the hand heals up quickly

 

[ForeverBulk01]

Suggestion: try to mention the weight you lift as well (lbs or kgs) so we get to see the progress there too.

Question: why do barbell press and then dumbbell press for shoulders? Do you think your front delts are lagging behind in your overall shoulder progress? In my knowledge, your fromt delts is taking getting pounded with almost evey chest pressing movement you do, so i would want to only do barbell or dumbbell press not both - i think dumbbells are a bit better for joint and injuries while barbell can be a bit brutal, however, you can always alternate every week or every other week.
If i was to do a total of 5 movements for shoulders, I'd do one press (for front delts), two lateral movements (for side delts) so maybe db side laterals and a lean away cable laterals or even a wide upright rows if you like those. Then I'd do two movements for rear delts, so db bent over rear delt flyes + rope cable facepulls or rear delt fly on the pec dec machine.

Hey bro, might do when the bulk starts, nothing impressive with my lifts at the moment and I go about it a little unconventionally, I focus on range of motion, really controlling the eccentric, also depending on the exercises, I tend to increase time under tension, e.g. I might do a 3 second curl, but go 4-5 seconds next week, just as my joints are crap atm, traditional progressive overload isn't the best for me personally as of now, if I max these out, I tend to go to 12 reps, only after that, I'll increase weight, go onto 8 reps, and repeat the cycle until 10 and 12, so far it's been working for me but not ideal. In short, it won't change much at all over 3-4 week periods especially during the healing/cut phase I'm doing

Ah so you are right with the lagging front delts to a extent, I haven't benched pressed in well over a year and a half, last injury was rotator cuff during a bench press, so I don't really do any heavier compound chest exercises. However, I like doing both for a few reasons, I always do the seated press first as it seems to really get my shoulders specifically going, just the stability, no arching etc, which seems to help my rotator cuff muscle along and helps me lock in with form prior to the OHP, as for the overhead bar press, this is where I push it in a more compound strength sense, really engaging the core, focusing on explosiveness of the move, just that overall strengthening, but in saying all this, I'm no professional, I just found it has a good synergy for me and works well together, hope that explains my logic behind it a bit but not something I'd promote

 

[Npcclassicphysique champ]

Hey bro, might do when the bulk starts, nothing impressive with my lifts at the moment and I go about it a little unconventionally, I focus on range of motion, really controlling the eccentric, also depending on the exercises, I tend to increase time under tension, e.g. I might do a 3 second curl, but go 4-5 seconds next week, just as my joints are crap atm, traditional progressive overload isn't the best for me personally as of now, if I max these out, I tend to go to 12 reps, only after that, I'll increase weight, go onto 8 reps, and repeat the cycle until 10 and 12, so far it's been working for me but not ideal. In short, it won't change much at all over 3-4 week periods especially during the healing/cut phase I'm doing

Ah so you are right with the lagging front delts to a extent, I haven't benched pressed in well over a year and a half, last injury was rotator cuff during a bench press, so I don't really do any heavier compound chest exercises. However, I like doing both for a few reasons, I always do the seated press first as it seems to really get my shoulders specifically going, just the stability, no arching etc, which seems to help my rotator cuff muscle along and helps me lock in with form prior to the OHP, as for the overhead bar press, this is where I push it in a more compound strength sense, really engaging the core, focusing on explosiveness of the move, just that overall strengthening, but in saying all this, I'm no professional, I just found it has a good synergy for me and works well together, hope that explains my logic behind it a bit but not something I'd promote

@ForeverBulk01 your approach with focusing on range of motion and controlling the eccentric part of your lifts, especially with varying time under tension, is smart for working around those joint issues. Using seated presses to protect your rotator cuff before moving to more intense overhead presses is a great strategy. Keep adjusting as needed to keep your gains consistent without aggravating old injuries. I do think you should avoid overheads period for a while.

 

[ForeverBulk01]

@ForeverBulk01 your approach with focusing on range of motion and controlling the eccentric part of your lifts, especially with varying time under tension, is smart for working around those joint issues. Using seated presses to protect your rotator cuff before moving to more intense overhead presses is a great strategy. Keep adjusting as needed to keep your gains consistent without aggravating old injuries. I do think you should avoid overheads period for a while.

Thanks man, as in avoid the OHP? I do very conservative weight on them still, easily having 2+ reps left in the tank each time, otherwise do you think I should just stick to seated press until I do a course of the BPC?

 

[Noah Wixx]

Back/Bis day today, solid workout, fair bit of pain in my right knuckles, probably can see in the profile image i got, I tape it up during those days and sometimes also apply tiger balm an hour prior which helps, BPC got delayed unfortunately but definitely getting keen to ease off that pain and start healing up the joints.

Back;
10x4 lat pull down
10x3 close grip seated row
10x3 mid trap raises
10x3 lat DB row

Bis;
10x3 DB bicep curls
10x3 Ezy bar bicep curls
10x3 DB hammer curls
10x3 Ezy bar reverse curls

What is the lbs or kg for the lifts

 

[Npcclassicphysique champ]

Thanks man, as in avoid the OHP? I do very conservative weight on them still, easily having 2+ reps left in the tank each time, otherwise do you think I should just stick to seated press until I do a course of the BPC?

@ForeverBulk01 overheads can be dangerous for injuries bro ive injured myself exactly with them

 

[ForeverBulk01]

Monday weigh in: 77.2 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 4 sets seated press (52.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg
10x 3 sets JM presses 25 kg

No change in diet, other than a chicken broth for collagen that ended up being used in a stew over the weekend

 

[LevButlerov]

Monday weigh in: 77.2 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 4 sets seated press (52.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg
10x 3 sets JM presses 25 kg

No change in diet, other than a chicken broth for collagen that ended up being used in a stew over the weekend

Good day again, you make the bone broth? share it please

 

[Freki]

Where did you go bro?

It's Yoga time get your ass back here

 

[ForeverBulk01]

Good day again, you make the bone broth? share it please

I'll be sure to share the recipe and some pics next time I make it man

 

[ForeverBulk01]

Hey all, sorry I haven't been logging, I haven't worked out the last week+ as my dog died and it's really taken a toll, especially motivation.

I plan on starting up again Friday, I haven't started my BPC yet either.

Currently sitting at 76.6 KG and sticking to the diet however, it's been easier to eat less due to the circumstances but hoping to get back on track this week

 

[LevButlerov]

Hey all, sorry I haven't been logging, I haven't worked out the last week+ as my dog died and it's really taken a toll, especially motivation.

I plan on starting up again Friday, I haven't started my BPC yet either.

Currently sitting at 76.6 KG and sticking to the diet however, it's been easier to eat less due to the circumstances but hoping to get back on track this week

Sorry to hear about your dog, sad when it happens.
Get back into it and start strong. @ForeverBulk01

 

[ForeverBulk01]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

 

[Npcclassicphysique champ]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

almost 77 kgs bro tight up on the weight
any pics of the diet for us? @ForeverBulk01

 

[stevesmi]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

@ForeverBulk01 You are the man for sure, I love this type of training.

The crunches and the planks are fantastic, and I love the cardio.

 

[BodyMonster34]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

@ForeverBulk01 Bro, you looking really strong on this. Good core training and nice job, on the overhead rope extension.

 

[ceo]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

@ForeverBulk01 Bros, you are a true champion. I love the crunches and planks that you're doing cardio is also on point.

 

[ForeverBulk01]

almost 77 kgs bro tight up on the weight
any pics of the diet for us? @ForeverBulk01

Ah shit I need to start taking pics of them again, treated myself last night with 300g of steak and salad, will keep it in mind to take more pics

@ForeverBulk01 You are the man for sure, I love this type of training.

The crunches and the planks are fantastic, and I love the cardio.

Thanks bro, only just started, but I'll be keeping to it

@ForeverBulk01 Bro, you looking really strong on this. Good core training and nice job, on the overhead rope extension.

Thank you as well bro, I'm definitely lacking core strength, will keep it part of my routine

@ForeverBulk01 Bros, you are a true champion. I love the crunches and planks that you're doing cardio is also on point.

Too kind bro!

 

[ForeverBulk01]

Hey brothers,

Back/bi day today, I woke up with a massive knot in my left shoulder blade/mid back area, applied tiger balm, as much massage work as I could in that region, didn't really help, managed to do my full workout

Back;
10x3 wide grip lat pull downs 37.5 kg
10x2 close grip pull downs 37.5 kg
10x3 close grip seated row 45 kg
10x2 mid trap raises 12.5 kg dbs
10x2 lat DB row 12.5 kg dbs

Bis;
10x3 DB bicep curls 10.5 kg
10x3 Ezy bar bicep curls 25 kg
10x3 DB hammer curls 12.5 kg
10x3 Ezy bar reverse curls 17 kg

Supplement change: decided to add in Chondroitin 600mg, MSM 500mg, hyaluronic acid 50mg for my joints in addition to everything else while taking the BPC, moved the BPC to 250 mcg in morning, potentially two weeks in I'll start doing this in the evening if I get a lethargic side which I've got in the past,

Thanks fellas,

 

[Mobster]

Watching this one to see how the BPC goes

 

[ROIDDERS]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

@ForeverBulk01 crunches and planks are tremendous here.

you are doing great. seated press and overhead are on point

 

[Ulter]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

@ForeverBulk01 Wow, this is some tremendous work. The crunches and the planks look tremendous and your cardio looks fantastic.

 

[2Thick]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

@ForeverBulk01 Tuesday training, looks fantastic. The core training is on point. I love planks, they are very underrated.

 

[Npcclassicphysique champ]

Ah shit I need to start taking pics of them again, treated myself last night with 300g of steak and salad, will keep it in mind to take more pics

@ForeverBulk01 yup take some pics bro 300grams steak is a big one

 

[RoySimpson]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

@ForeverBulk01 It's great that you're getting back into your routine. Remember to listen to your body and adjust your training and nutrition as needed. Prioritize proper form to avoid injuries. Address the elbow pain promptly. Keep us updated on your progress!

 

[Tiger Salman Khan]

Hey brothers,

Back/bi day today, I woke up with a massive knot in my left shoulder blade/mid back area, applied tiger balm, as much massage work as I could in that region, didn't really help, managed to do my full workout

Back;
10x3 wide grip lat pull downs 37.5 kg
10x2 close grip pull downs 37.5 kg
10x3 close grip seated row 45 kg
10x2 mid trap raises 12.5 kg dbs
10x2 lat DB row 12.5 kg dbs

Bis;
10x3 DB bicep curls 10.5 kg
10x3 Ezy bar bicep curls 25 kg
10x3 DB hammer curls 12.5 kg
10x3 Ezy bar reverse curls 17 kg

Supplement change: decided to add in Chondroitin 600mg, MSM 500mg, hyaluronic acid 50mg for my joints in addition to everything else while taking the BPC, moved the BPC to 250 mcg in morning, potentially two weeks in I'll start doing this in the evening if I get a lethargic side which I've got in the past,

Thanks fellas,

@ForeverBulk01 Take care of the shoulder bro........

 

[ballin2504]

Monday weigh in: 76.6 KG

15x 2 sets of push ups for warm up
10x 8 sets incline DB press with two different inclines (12.5 kg dbs)
10x 2 sets seated press (37.5 kg)

10x 3 sets overhead rope tricep extentions 16 kg
10x 4 sets pushdowns 32 kg
10x 3 sets DB overhead 10.5 kg

Had to lower weight on the seated press, started getting sharp left elbow pain which was odd.

Tuesday:
Crunches 20x3
Planks 1 minute x3
10 minutes of cardio (exercise bike)

Diets been on point, but only getting into the swing of things this week in regards to exercise, also officially pinned my first BPC 5 minutes ago, 170 mcg, I always do this with new products to see how I go, will bump it to 250 mcg tomorrow if all good and no red/swelling or other signs.

Still got a bit of bloat with the cut, if anyone has any advice for bloat, whether supps or whatever, let me know, it mainly kicks in half way through the day (after lunch)

@ForeverBulk01 nice work man. Hard to tell what that sharp pain was but good idea dropping the weight down.

 

[ForeverBulk01]

Hey everyone, hope your all doing well, thank you for the comments and support.

Thursday:

20 minute walk
20x3 crunches
2 plants at one minute a piece
20-25 minutes general stretching/yoga/dead-hangs

Friday:

No cardio, 20x2 crunches

Shoulders;

10x3 standing overhead shoulder press (bar) 25kg
10x3 shoulder press DB (seated) 10.5kg dbs
10x3 lateral DB raises 8.5 kg dbs
10x3 DB rear delts 8.5 kg dbs
10x3 cable pulls 20 kg
10x2 db trap raises 12.5 kg dbs

Legs;

10x4 goblet DB squat 12.5kg db
10x3 leg press (horizontal) 54kg
10x4 DB calf raises 10.5kg dbs
10x3 DB RDLs 10.5kg dbs

As for diet, these are my current cutting breakfasts 95% of the time, either;
2 eggs, 2 toast, 1 prime piece of bacon, then spring onions and a sauce
or
40g oats, 45g of protein from protein powder, 250ml light milk, mixed frozen berries, along with 3g of creatine and 2-3g of fiber supp

Saturday might just be another stretch day, still dealing with a massive knot in my back, supposedly its the size of a golf ball but i've been breaking it up with a tennis ball leaning against a wall and now the floor, cheers guys

 

[LevButlerov]

Hey everyone, hope your all doing well, thank you for the comments and support.

Thursday:

20 minute walk
20x3 crunches
2 plants at one minute a piece
20-25 minutes general stretching/yoga/dead-hangs

Friday:

No cardio, 20x2 crunches

Shoulders;

10x3 standing overhead shoulder press (bar) 25kg
10x3 shoulder press DB (seated) 10.5kg dbs
10x3 lateral DB raises 8.5 kg dbs
10x3 DB rear delts 8.5 kg dbs
10x3 cable pulls 20 kg
10x2 db trap raises 12.5 kg dbs

Legs;

10x4 goblet DB squat 12.5kg db
10x3 leg press (horizontal) 54kg
10x4 DB calf raises 10.5kg dbs
10x3 DB RDLs 10.5kg dbs

As for diet, these are my current cutting breakfasts 95% of the time, either;
2 eggs, 2 toast, 1 prime piece of bacon, then spring onions and a sauce
or
40g oats, 45g of protein from protein powder, 250ml light milk, mixed frozen berries, along with 3g of creatine and 2-3g of fiber supp

Saturday might just be another stretch day, still dealing with a massive knot in my back, supposedly its the size of a golf ball but i've been breaking it up with a tennis ball leaning against a wall and now the floor, cheers guys

@ForeverBulk01 the food looks amazing I like it, but what happened to your back? how bad is it?

 

[ForeverBulk01]

@ForeverBulk01 the food looks amazing I like it, but what happened to your back? how bad is it?

Thanks bro, I think I slept wrong as it came down from my neck into my back, just a massive knot, but 80% of it's gone now, shouldn't have any excuses next week

 

[LevButlerov]

Thanks bro, I think I slept wrong as it came down from my neck into my back, just a massive knot, but 80% of it's gone now, shouldn't have any excuses next week

Get some deep tissue massage and infrared lamps. @ForeverBulk01

 

[ForeverBulk01]

Hey all, monday weigh in was 76.8 kg, I got to say fellas, I'm sick of dieting, its been 4 months or so at it and I'm tired of the fatigue and it doesn't seem to be moving much quicker like it was for the first months, I'm going to post some non-pump photos later and see what you guys think, because I'm keen to start a recomp at a minimum if not a small 10% surplus bulk

Other than that, trained chest and tri's today, BPC hasn't kicked in yet but I'm only on my 6th day, taking it in the evenings

10x 1 set of push ups for warm up
10x 8 sets incline DB press with two different inclines 12.5 kg dbls (initial set 10.5 kg for warmup)
10x 4 sets seated press 45 kg

10x 3 sets overhead rope tricep extentions 14 kg
10x 3 sets pushdowns 18kg
10x 3 sets DB overhead 10.5 kg

 

[Freki]

Hey all, monday weigh in was 76.8 kg, I got to say fellas, I'm sick of dieting, its been 4 months or so at it and I'm tired of the fatigue and it doesn't seem to be moving much quicker like it was for the first months, I'm going to post some non-pump photos later and see what you guys think, because I'm keen to start a recomp at a minimum if not a small 10% surplus bulk

Other than that, trained chest and tri's today, BPC hasn't kicked in yet but I'm only on my 6th day, taking it in the evenings

10x 1 set of push ups for warm up
10x 8 sets incline DB press with two different inclines 12.5 kg dbls (initial set 10.5 kg for warmup)
10x 4 sets seated press 45 kg

10x 3 sets overhead rope tricep extentions 14 kg
10x 3 sets pushdowns 18kg
10x 3 sets DB overhead 10.5 kg

Yeah its not easy bud 4 months is a long time. How did you go with that reta ?

 

[LevButlerov]

Hey all, monday weigh in was 76.8 kg, I got to say fellas, I'm sick of dieting, its been 4 months or so at it and I'm tired of the fatigue and it doesn't seem to be moving much quicker like it was for the first months, I'm going to post some non-pump photos later and see what you guys think, because I'm keen to start a recomp at a minimum if not a small 10% surplus bulk

Other than that, trained chest and tri's today, BPC hasn't kicked in yet but I'm only on my 6th day, taking it in the evenings

10x 1 set of push ups for warm up
10x 8 sets incline DB press with two different inclines 12.5 kg dbls (initial set 10.5 kg for warmup)
10x 4 sets seated press 45 kg

10x 3 sets overhead rope tricep extentions 14 kg
10x 3 sets pushdowns 18kg
10x 3 sets DB overhead 10.5 kg

Share the pics, we are keep to see where you're at. I think a lean recomp cut can do well for you. @ForeverBulk01

 

[Noah Wixx]

Steak is a staple for me

 

[ForeverBulk01]

Yeah its not easy bud 4 months is a long time. How did you go with that reta ?

I've never used reta or anything for dieting man, all my PEDs are just TRT, HCG and BPC157 at the moment, mrs used semaglutide though

 

[ForeverBulk01]

Share the pics, we are keep to see where you're at. I think a lean recomp cut can do well for you. @ForeverBulk01

No pump, taken today, no idea what my body fat percentage would be now, with pump get pretty vascular, main fat is just around the stomach really, if i had to guess maybe 16%?

Just overall over tired of being in a calorie deficit for the last 4+ months, essentially eased into it since December but been strict since mid-january.

My overall goal is to be low enough body fat to start a decent bulk and my first blast, which I plan to do a separate log for with more details but happy to say my overall plan in here too

 

[Freki]

No pump, taken today, no idea what my body fat percentage would be now, with pump get pretty vascular, main fat is just around the stomach really, if i had to guess maybe 16%?

Just overall over tired of being in a calorie deficit for the last 4+ months, essentially eased into it since December but been strict since mid-january.

My overall goal is to be low enough body fat to start a decent bulk and my first blast, which I plan to do a separate log for with more details but happy to say my overall plan in here too

Closer to 18-19% imo from those photos. Heaps of BF calculators around , search ketogains calculator input your data and it'll give you a rough idea. Maybe you are 16%

 

[Freki]

I've never used reta or anything for dieting man, all my PEDs are just TRT, HCG and BPC157 at the moment, mrs used semaglutide though

It's the future, Mrs weight drop stalled, got her on reta and she pushed through. Her main positive besides weight loss, is she has heaps more energy. It's exxy but worth a try. @ZenithHealth sells 5mg vials

 

[LevButlerov]

No pump, taken today, no idea what my body fat percentage would be now, with pump get pretty vascular, main fat is just around the stomach really, if i had to guess maybe 16%?

Just overall over tired of being in a calorie deficit for the last 4+ months, essentially eased into it since December but been strict since mid-january.

My overall goal is to be low enough body fat to start a decent bulk and my first blast, which I plan to do a separate log for with more details but happy to say my overall plan in here too

Hard to tell bodyfat from a sitting position, but you look good at least 16-18% in the pic from the looks of it. I think you can cut more, lets start updating nutrition plase.

 

[stevesmi]

No pump, taken today, no idea what my body fat percentage would be now, with pump get pretty vascular, main fat is just around the stomach really, if i had to guess maybe 16%?

Just overall over tired of being in a calorie deficit for the last 4+ months, essentially eased into it since December but been strict since mid-january.

My overall goal is to be low enough body fat to start a decent bulk and my first blast, which I plan to do a separate log for with more details but happy to say my overall plan in here too

@ForeverBulk01
seems like you don't have much body fat around your body. just around the stomach which is common for men to hold excess. keep grinding man.

 

[BodyMonster34]

No pump, taken today, no idea what my body fat percentage would be now, with pump get pretty vascular, main fat is just around the stomach really, if i had to guess maybe 16%?

Just overall over tired of being in a calorie deficit for the last 4+ months, essentially eased into it since December but been strict since mid-january.

My overall goal is to be low enough body fat to start a decent bulk and my first blast, which I plan to do a separate log for with more details but happy to say my overall plan in here too

@ForeverBulk01 bro this a nice result, you looking good. keep up the good work

 

[ceo]

No pump, taken today, no idea what my body fat percentage would be now, with pump get pretty vascular, main fat is just around the stomach really, if i had to guess maybe 16%?

Just overall over tired of being in a calorie deficit for the last 4+ months, essentially eased into it since December but been strict since mid-january.

My overall goal is to be low enough body fat to start a decent bulk and my first blast, which I plan to do a separate log for with more details but happy to say my overall plan in here too

@ForeverBulk01 bros all in on this one. i'm gonna support you 100%

love your goals

 

[ForeverBulk01]

Thanks for all the support fellas, much appreciated.

Diet hasn't changed, fluctuate between 2000 - 2300 calories a day, normally higher calories on workout day which a denser breakfast and more oats in my evening protein shake

Today was a solid back and bi's workout, had an additional egg and piece of bacon, with some 100% cherry juice mixed in with water, seems to have pushed me ahead immediately (maybe placebo effect)

Back;
10x3 wide grip lat pull downs 37.5 kg
10x2 close grip pull downs 37.5 kg
10x3 close grip seated row 45 kg
10x2 mid trap raises 12.5 kg dbs
10x3 lat DB row 12.5 kg dbs (heaviest dbls i got atm)

Bis;
10x3 DB bicep curls 10.5 kg
10x3 Ezy bar bicep curls 25 kg
10x3 DB hammer curls 12.5 kg
10x3 Ezy bar reverse curls 17 kg

Additional;
30 second dead hangs x3

PEDs Question:

I was on 120 mg TRT weekly, my bloods were 18.5 nmol/L (533 ng/dL) with a free test of 685 pmol/L and E2 at 119 pmol/L,

The last 6 weeks I bumped it up to 150 mg, I haven't had a blood test since, but as I'm keen to start my bulk i'm thinking i'll titrate up to 200 mg a week, then in 4-6 weeks do another blood test, thoughts?

My plan is to go up to 300 mg a week, hopefully needing very little aromasin (currently take 6.25mg once a week day after pin just to keep acne in control) no other sides.