Approved Log SilentWarX My PCT Log

Silentwarx · Sep 7, 2025

My PCT Log

Have been told to start this to try get some advice.

Ive been weight training consistently for most of my adult life (31 now). Was a fat kid by end of high school, and was always afraid of getting back there, so ended up hovering at a low bodyweight skinny fat look for a long time (think high 60s - low 70s). This last year or so I’ve finally bitten the bullet and committed to eating like I should be, and whilst it’s been difficult to adjust the mindset around this, it’s made a noticeable difference.

My primary focus for training is strength/powerlifting and has been since COVID. I enjoy the prescribed numbers and mostly consistent improvement, and a little bit of ego from being strong-ish at a low bodyweight. I run twice a week purely for the health benefits, no crazy long distances otherwise it detracts from my lifting too much, although in summer I do enjoy the outdoor exercise more.

Been exploring the idea of using gear for a while and did so this year. My “normal” T levels are 16.3 nmol/L.

I’ve just finished a 15 week Test E 500mg cycle, beginning 01/05/2025, through to last pin 07/08/2025. I was running Arimidex 0.5mg EOD for the first half of the cycle, and then probably over researched things, dropped it, and ended up with a high e2 at the end. However I did not notice any major sides other than occasional hot sleeps (which is normal for me anyway) and some difficulty maintain erection during sex (and this may not be a result of cycle, but household problems

)

Final bloods two weeks after last pin, and before starting PCT was:

Testosterone - 37.1 nmol/L
e2 - 284 pmol/L
SHBG - 28 nmol/L

I unfortunately didn’t test throughout the cycle because I was too worried about having to disclose to my GP. I later discovered PathLab MyWay, and just paid to have them done privately.

Learnings throughout cycle

I definitely had not been training as hard, or eating as much, as I should have been when I was “natural”. I think I have a lot more left in me in terms of natural gains but I’ve never been able to separate my fear of being fat, and wanting to get strong. I gained near 10kgs during the cycle, and whilst all was obviously not muscle, it still highlighted my training and eating deficiencies beforehand.

Thoroughly enjoyed the recovery whilst on cycle. When the DOMS came back, they came back hard at the end

but have since levelled out.

PCT

My PCT is as follows.

Clomid - 100/100/50/50 ED (No Clomid week 5/6)
Nolva - 20/20/20/20/20/20 ED

Test bloods about a month after this finishes as I have heard this is the ideal time to see if it’s worked?

Training

I’m currently lifting 5 days a week, with 2 cardio days in between. The order sometimes changes based on my shifts at work and travel time, but the training always happens

Chest & Tris
Squats & Legs
Shoulders
Back & Bis
Deads & Legs
Run
Run

Not necessarily in that order.

Calories

Intake is 3200 currently

400C/240P/70F is the target, but sometimes the exact make up changes. Probably more protein than I need, but I enjoy those foods more so it doesn’t faze me.

I meal prep and eat the same shit, so any fluctuations come from snacks, and me then removing or changing part of another meal.

Otherwise it looks like

300g Greek Yoghurt + 100g oats
4 Scrambled Eggs + 2 Vogels
70g Pasta + 200g Chicken + Avocado (uncooked weights)
Protein Shakes (2 throughout day)
100g Rice + 200g Venison (uncooked weights)
Creamed Rice (purely for the cals

)
Fruit to make up the rest of the carb intake

My supplements are

Magnesium
Spirulina
Vit D
Vit C
Zinc
Creatine (obviously)

Feelings Now

I’m into week 3 of my PCT, and have been feeling good so far. My rest times have definitely had to be upped a little bit, and I have lost a bit of my top end pressing strength. I’ve lost 3kg of my 10kg gained, and looking leaner than I did on cycle so I was retaining a bit of water/bloat.

I’ve received very mixed messages about my PCT and e2 levels. There’s clearly some different schools of thought in regards to this, some seem to be “treat sides not numbers” and said that high T will equal high e2 so it’s not as bad as it seems.

Others have been obviously critical of the high e2, which I get as it is obviously outside the standard range of under 200.

Anyway, I was told I needed to do one of these to get advice, so have at it!

Pigsy · Sep 7, 2025

Silentwarx said:
My PCT Log

Have been told to start this to try get some advice.

Ive been weight training consistently for most of my adult life (31 now). Was a fat kid by end of high school, and was always afraid of getting back there, so ended up hovering at a low bodyweight skinny fat look for a long time (think high 60s - low 70s). This last year or so I’ve finally bitten the bullet and committed to eating like I should be, and whilst it’s been difficult to adjust the mindset around this, it’s made a noticeable difference.

My primary focus for training is strength/powerlifting and has been since COVID. I enjoy the prescribed numbers and mostly consistent improvement, and a little bit of ego from being strong-ish at a low bodyweight. I run twice a week purely for the health benefits, no crazy long distances otherwise it detracts from my lifting too much, although in summer I do enjoy the outdoor exercise more.

Been exploring the idea of using gear for a while and did so this year. My “normal” T levels are 16.3 nmol/L.

I’ve just finished a 15 week Test E 500mg cycle, beginning 01/05/2025, through to last pin 07/08/2025. I was running Arimidex 0.5mg EOD for the first half of the cycle, and then probably over researched things, dropped it, and ended up with a high e2 at the end. However I did not notice any major sides other than occasional hot sleeps (which is normal for me anyway) and some difficulty maintain erection during sex (and this may not be a result of cycle, but household problems )

Final bloods two weeks after last pin, and before starting PCT was:

Testosterone - 37.1 nmol/L
e2 - 284 pmol/L
SHBG - 28 nmol/L

I unfortunately didn’t test throughout the cycle because I was too worried about having to disclose to my GP. I later discovered PathLab MyWay, and just paid to have them done privately.

Learnings throughout cycle

I definitely had not been training as hard, or eating as much, as I should have been when I was “natural”. I think I have a lot more left in me in terms of natural gains but I’ve never been able to separate my fear of being fat, and wanting to get strong. I gained near 10kgs during the cycle, and whilst all was obviously not muscle, it still highlighted my training and eating deficiencies beforehand.

Thoroughly enjoyed the recovery whilst on cycle. When the DOMS came back, they came back hard at the end but have since levelled out.

PCT

My PCT is as follows.

Clomid - 100/100/50/50 ED (No Clomid week 5/6)
Nolva - 20/20/20/20/20/20 ED

Test bloods about a month after this finishes as I have heard this is the ideal time to see if it’s worked?

Training

I’m currently lifting 5 days a week, with 2 cardio days in between. The order sometimes changes based on my shifts at work and travel time, but the training always happens

Chest & Tris
Squats & Legs
Shoulders
Back & Bis
Deads & Legs
Run
Run

Not necessarily in that order.

Calories

Intake is 3200 currently

400C/240P/70F is the target, but sometimes the exact make up changes. Probably more protein than I need, but I enjoy those foods more so it doesn’t faze me.

I meal prep and eat the same shit, so any fluctuations come from snacks, and me then removing or changing part of another meal.

Otherwise it looks like

300g Greek Yoghurt + 100g oats
4 Scrambled Eggs + 2 Vogels
70g Pasta + 200g Chicken + Avocado (uncooked weights)
Protein Shakes (2 throughout day)
100g Rice + 200g Venison (uncooked weights)
Creamed Rice (purely for the cals )
Fruit to make up the rest of the carb intake

My supplements are

Magnesium
Spirulina
Vit D
Vit C
Zinc
Creatine (obviously)

Feelings Now

I’m into week 3 of my PCT, and have been feeling good so far. My rest times have definitely had to be upped a little bit, and I have lost a bit of my top end pressing strength. I’ve lost 3kg of my 10kg gained, and looking leaner than I did on cycle so I was retaining a bit of water/bloat.

I’ve received very mixed messages about my PCT and e2 levels. There’s clearly some different schools of thought in regards to this, some seem to be “treat sides not numbers” and said that high T will equal high e2 so it’s not as bad as it seems.

Others have been obviously critical of the high e2, which I get as it is obviously outside the standard range of under 200.

Anyway, I was told I needed to do one of these to get advice, so have at it!

Welcome to logging on EVO, you will get a lot of advice here when running a log.

LevButlerov · Sep 8, 2025

Silentwarx said:
My PCT Log

Have been told to start this to try get some advice.

Ive been weight training consistently for most of my adult life (31 now). Was a fat kid by end of high school, and was always afraid of getting back there, so ended up hovering at a low bodyweight skinny fat look for a long time (think high 60s - low 70s). This last year or so I’ve finally bitten the bullet and committed to eating like I should be, and whilst it’s been difficult to adjust the mindset around this, it’s made a noticeable difference.

My primary focus for training is strength/powerlifting and has been since COVID. I enjoy the prescribed numbers and mostly consistent improvement, and a little bit of ego from being strong-ish at a low bodyweight. I run twice a week purely for the health benefits, no crazy long distances otherwise it detracts from my lifting too much, although in summer I do enjoy the outdoor exercise more.

Been exploring the idea of using gear for a while and did so this year. My “normal” T levels are 16.3 nmol/L.

I’ve just finished a 15 week Test E 500mg cycle, beginning 01/05/2025, through to last pin 07/08/2025. I was running Arimidex 0.5mg EOD for the first half of the cycle, and then probably over researched things, dropped it, and ended up with a high e2 at the end. However I did not notice any major sides other than occasional hot sleeps (which is normal for me anyway) and some difficulty maintain erection during sex (and this may not be a result of cycle, but household problems )

Final bloods two weeks after last pin, and before starting PCT was:

Testosterone - 37.1 nmol/L
e2 - 284 pmol/L
SHBG - 28 nmol/L

I unfortunately didn’t test throughout the cycle because I was too worried about having to disclose to my GP. I later discovered PathLab MyWay, and just paid to have them done privately.

Learnings throughout cycle

I definitely had not been training as hard, or eating as much, as I should have been when I was “natural”. I think I have a lot more left in me in terms of natural gains but I’ve never been able to separate my fear of being fat, and wanting to get strong. I gained near 10kgs during the cycle, and whilst all was obviously not muscle, it still highlighted my training and eating deficiencies beforehand.

Thoroughly enjoyed the recovery whilst on cycle. When the DOMS came back, they came back hard at the end but have since levelled out.

PCT

My PCT is as follows.

Clomid - 100/100/50/50 ED (No Clomid week 5/6)
Nolva - 20/20/20/20/20/20 ED

Test bloods about a month after this finishes as I have heard this is the ideal time to see if it’s worked?

Training

I’m currently lifting 5 days a week, with 2 cardio days in between. The order sometimes changes based on my shifts at work and travel time, but the training always happens

Chest & Tris
Squats & Legs
Shoulders
Back & Bis
Deads & Legs
Run
Run

Not necessarily in that order.

Calories

Intake is 3200 currently

400C/240P/70F is the target, but sometimes the exact make up changes. Probably more protein than I need, but I enjoy those foods more so it doesn’t faze me.

I meal prep and eat the same shit, so any fluctuations come from snacks, and me then removing or changing part of another meal.

Otherwise it looks like

300g Greek Yoghurt + 100g oats
4 Scrambled Eggs + 2 Vogels
70g Pasta + 200g Chicken + Avocado (uncooked weights)
Protein Shakes (2 throughout day)
100g Rice + 200g Venison (uncooked weights)
Creamed Rice (purely for the cals )
Fruit to make up the rest of the carb intake

My supplements are

Magnesium
Spirulina
Vit D
Vit C
Zinc
Creatine (obviously)

Feelings Now

I’m into week 3 of my PCT, and have been feeling good so far. My rest times have definitely had to be upped a little bit, and I have lost a bit of my top end pressing strength. I’ve lost 3kg of my 10kg gained, and looking leaner than I did on cycle so I was retaining a bit of water/bloat.

I’ve received very mixed messages about my PCT and e2 levels. There’s clearly some different schools of thought in regards to this, some seem to be “treat sides not numbers” and said that high T will equal high e2 so it’s not as bad as it seems.

Others have been obviously critical of the high e2, which I get as it is obviously outside the standard range of under 200.

Anyway, I was told I needed to do one of these to get advice, so have at it!

welcome to the EVO family now

happy you shared, but can you please share pics of you face blurred so we can properly understand your base and approve the log. @Silentwarx

Silentwarx · Sep 10, 2025

Training Monday 08/09/2025

Push
Monday, Sep 08, 2025 at 9:52am

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 34 kg x 12
Set 4: 36 kg x 12
Set 5: 38 kg x 8
Set 6: 36 kg x 8
Set 7: 34 kg x 11
Set 8: 34 kg x 8

Chest Press (Machine)
"Seat Height 12"
Set 1: 85 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 15 kg x 10
Set 4: 15 kg x 10

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12
Set 3: 82 kg x 12
Set 4: 75 kg x 12
Set 5: 75 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 25 kg x 15
Set 2: 40 kg x 15
Set 3: 40 kg x 15
Set 4: 40 kg x 15
Set 5: 40 kg x 15

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 10
Set 3: 10 kg x 12

Food Intake

241P/371C/72F
3,115 Calories

Silentwarx · Sep 10, 2025

Training Tuesday 09/09/2025

Deads
Tuesday, Sep 09, 2025 at 2:57pm

Deadlift (Barbell)
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 3 [Warm-up]
Set 4: 120 kg x 3 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 137.5 kg x 8
Set 7: 137.5 kg x 8
Set 8: 137.5 kg x 8
Set 9: 137.5 kg x 8

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 100 kg x 12
Set 2: 100 kg x 12
Set 3: 100 kg x 12
Set 4: 100 kg x 12

Leg Extension (Machine)
Set 1: 82 kg x 12
Set 2: 82 kg x 12
Set 3: 82 kg x 12
Set 4: 82 kg x 12
Set 5: 82 kg x 12

Lying Leg Curl (Machine)
Set 1: 67 kg x 14
Set 2: 60 kg x 12
Set 3: 53 kg x 12

Food intake

239P/407C/75F
3,279 Calories

Silentwarx · Sep 10, 2025

Training Wednesday 10/09/2025

Afternoon workout

Wednesday, Sep 10, 2025 at 4:05pm

Shoulder Press (Dumbbell)
Set 1: 16 kg x 20 [Warm-up]
Set 2: 22 kg x 10 [Warm-up]
Set 3: 28 kg x 12
Set 4: 28 kg x 12
Set 5: 28 kg x 12
Set 6: 28 kg x 12
Set 7: 30 kg x 10
Set 8: 30 kg x 10

Shoulder Press (Machine Plates)
"Seat position 8"
Set 1: 50 kg x 15
Set 2: 50 kg x 15
Set 3: 50 kg x 15
Set 4: 60 kg x 10

Seated Lateral Raise (Dumbbell)
Set 1: 12 kg x 15
Set 2: 12 kg x 15
Set 3: 12 kg x 15
Set 4: 12 kg x 15
Set 5: 12 kg x 15
Set 6: 12 kg x 15
Set 7: 8 kg x 15 [Drop]

Seated V Tucks
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Set 6: 12 reps

Face Pull
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Food Intake

238P/401C/75F
3,258 Calories

Pigsy · Sep 10, 2025

Some good session done there brother

Silentwarx · Sep 10, 2025

This is week 3 of PCT so currently on 50mg of Clomid and 20mg of Nolvadex per day, taken in the morning together.

Honestly, although I have dropped some weight since peak of cycle (down about 3-4kgs, weight fluctuations etc) I’m only losing a couple reps in my top sets. My rest times have had to be pushed out, but overall still feeling really good.

My sleep has been atrocious lately though and I have a love/hate relationship with the fact I bought a Garmin. I work a rotating shift pattern (mornings/afternoons/evenings) and so there is very little consistency with timings. This last week has been crazy busy at work and my average sleep time has been sub seven hours. Now I’m on my days off, I’ll probably average nine for the next few days.

LevButlerov · Sep 10, 2025

LevButlerov said:
welcome to the EVO family now happy you shared, but can you please share pics of you face blurred so we can properly understand your base and approve the log. @Silentwarx

@Silentwarx have you seen my post here?
not sure you saw as no answer
https://www.evolutionary.org/forums/threads/silentwarx-my-pct-log.106524/post-1826004

LevButlerov · Sep 10, 2025

Silentwarx said:
Training Monday 08/09/2025

Push
Monday, Sep 08, 2025 at 9:52am

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 34 kg x 12
Set 4: 36 kg x 12
Set 5: 38 kg x 8
Set 6: 36 kg x 8
Set 7: 34 kg x 11
Set 8: 34 kg x 8

Chest Press (Machine)
"Seat Height 12"
Set 1: 85 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 15 kg x 10
Set 4: 15 kg x 10

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12
Set 3: 82 kg x 12
Set 4: 75 kg x 12
Set 5: 75 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 25 kg x 15
Set 2: 40 kg x 15
Set 3: 40 kg x 15
Set 4: 40 kg x 15
Set 5: 40 kg x 15

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 10
Set 3: 10 kg x 12

Food Intake

241P/371C/72F
3,115 Calories

Silentwarx said:
Training Tuesday 09/09/2025

Deads
Tuesday, Sep 09, 2025 at 2:57pm

Deadlift (Barbell)
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 3 [Warm-up]
Set 4: 120 kg x 3 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 137.5 kg x 8
Set 7: 137.5 kg x 8
Set 8: 137.5 kg x 8
Set 9: 137.5 kg x 8

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 100 kg x 12
Set 2: 100 kg x 12
Set 3: 100 kg x 12
Set 4: 100 kg x 12

Leg Extension (Machine)
Set 1: 82 kg x 12
Set 2: 82 kg x 12
Set 3: 82 kg x 12
Set 4: 82 kg x 12
Set 5: 82 kg x 12

Lying Leg Curl (Machine)
Set 1: 67 kg x 14
Set 2: 60 kg x 12
Set 3: 53 kg x 12

Food intake

239P/407C/75F
3,279 Calories

Silentwarx said:
Training Wednesday 10/09/2025

Afternoon workout
Wednesday, Sep 10, 2025 at 4:05pm

Shoulder Press (Dumbbell)
Set 1: 16 kg x 20 [Warm-up]
Set 2: 22 kg x 10 [Warm-up]
Set 3: 28 kg x 12
Set 4: 28 kg x 12
Set 5: 28 kg x 12
Set 6: 28 kg x 12
Set 7: 30 kg x 10
Set 8: 30 kg x 10

Shoulder Press (Machine Plates)
"Seat position 8"
Set 1: 50 kg x 15
Set 2: 50 kg x 15
Set 3: 50 kg x 15
Set 4: 60 kg x 10

Seated Lateral Raise (Dumbbell)
Set 1: 12 kg x 15
Set 2: 12 kg x 15
Set 3: 12 kg x 15
Set 4: 12 kg x 15
Set 5: 12 kg x 15
Set 6: 12 kg x 15
Set 7: 8 kg x 15 [Drop]

Seated V Tucks
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Set 6: 12 reps

Face Pull
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Food Intake

238P/401C/75F
3,258 Calories

Silentwarx said:
This is week 3 of PCT so currently on 50mg of Clomid and 20mg of Nolvadex per day, taken in the morning together.

Honestly, although I have dropped some weight since peak of cycle (down about 3-4kgs, weight fluctuations etc) I’m only losing a couple reps in my top sets. My rest times have had to be pushed out, but overall still feeling really good.

My sleep has been atrocious lately though and I have a love/hate relationship with the fact I bought a Garmin. I work a rotating shift pattern (mornings/afternoons/evenings) and so there is very little consistency with timings. This last week has been crazy busy at work and my average sleep time has been sub seven hours. Now I’m on my days off, I’ll probably average nine for the next few days.

week 3 you should be dropping to 25mgs of clomid or lower.

did you add a test booster like hcgenerate? fadogia based?
and how about your food? @Silentwarx you showed macros but you eating whole foods?

Silentwarx · Sep 10, 2025

LevButlerov said:
week 3 you should be dropping to 25mgs of clomid or lower.

did you add a test booster like hcgenerate? fadogia based?
and how about your food? @Silentwarx you showed macros but you eating whole foods?

Food/meals are mentioned in the first post. It stays the same every day; only variations are the fruit and veg that I throw in with meals, hence the difference in carb intake mostly. The protein sources and main meals are always the same.

Negative to the fadogia (have never heard of it) but I supplement with Ashwagandha and Tribulus as well in general.

Why the drop in Clomid? The PCT I’m following is;

https://www.uk-muscle.co.uk/threads...ult.254358/page-2?nested_view=1&sortby=oldest

LevButlerov · Sep 10, 2025

Silentwarx said:
Food/meals are mentioned in the first post. It stays the same every day; only variations are the fruit and veg that I throw in with meals, hence the difference in carb intake mostly. The protein sources and main meals are always the same.

Negative to the fadogia (have never heard of it) but I supplement with Ashwagandha and Tribulus as well in general.

Why the drop in Clomid? The PCT I’m following is;

You're from the UK?

You need fadogia based test booster in the mix.

and are you going to post pics of you face blurred? we need to see it to get your base and your pct recovery. @Silentwarx

Silentwarx · Sep 10, 2025

LevButlerov said:
You're from the UK?

You need fadogia based test booster in the mix.

and are you going to post pics of you face blurred? we need to see it to get your base and your pct recovery. @Silentwarx

Negative, from NZ. Are you going to offer the why of things, rather than just “you need this”? Like I get you obviously have some knowledge, but without providing the reasoning to someone who doesn’t have that knowledge, it’s not exactly an explanation.

Fairly cautious about photos online unfortunately.

LevButlerov · Sep 10, 2025

Silentwarx said:
Negative, from NZ. Are you going to offer the why of things, rather than just “you need this”? Like I get you obviously have some knowledge, but without providing the reasoning to someone who doesn’t have that knowledge, it’s not exactly an explanation.

Fairly cautious about photos online unfortunately.

yes I can offer you a ton of explanations, but we don't know what we are working with. BUT need to know more about you. @Silentwarx

Posting a pic with your face blurred is totally fine. It still shows your progress and effort without giving away your identity. A lot of guys do it to keep things private while still being part of the community. The focus is on the training and results, not who you are outside the gym. If you’re cautious online, blurring your face keeps you safe and still lets you share your journey. We have other NZ EVO brothers @vanlife_gymbum @Dave1288499 they have active logs with pics no issues. Gov is not going after you for doing PCT lol

Dave1288499 · Sep 10, 2025

Silentwarx said:
Negative, from NZ. Are you going to offer the why of things, rather than just “you need this”? Like I get you obviously have some knowledge, but without providing the reasoning to someone who doesn’t have that knowledge, it’s not exactly an explanation.

Fairly cautious about photos online unfortunately.

Yeah I understand where you come from, feel free to dm

Silentwarx · Sep 12, 2025

Training 11/09/2025

Pull
Thursday, Sep 11, 2025 at 9:16am

Bent Over Row (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 20 [Warm-up]
Set 3: 60 kg x 10 [Warm-up]
Set 4: 80 kg x 12
Set 5: 80 kg x 12
Set 6: 85 kg x 10
Set 7: 85 kg x 8
Set 8: 90 kg x 8

Iso-Lateral Row (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12
Set 3: 55 kg x 12
Set 4: 55 kg x 12

Lat Pulldown (Cable)
Set 1: 70 kg x 12
Set 2: 75 kg x 12
Set 3: 75 kg x 10
Set 4: 70 kg x 12
Set 5: 50 kg x 8 [Drop]

Seated Cable Row - V Grip (Cable)
Set 1: 80 kg x 10
Set 2: 85 kg x 10
Set 3: 80 kg x 10
Set 4: 80 kg x 10

Hammer Curl (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Set 4: 20 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 14 kg x 10
Set 2: 14 kg x 6
Set 2: 14 kg x 6

Food Intake
3,258 Calories
238P/402C/75F

Silentwarx · Sep 12, 2025

Friday 12/09/2025

No training as moving house today. Food intake not tracked as had takeaway dinner for the first time in ages.

LevButlerov · Sep 12, 2025

Silentwarx said:
Training 11/09/2025

Pull
Thursday, Sep 11, 2025 at 9:16am

Bent Over Row (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 20 [Warm-up]
Set 3: 60 kg x 10 [Warm-up]
Set 4: 80 kg x 12
Set 5: 80 kg x 12
Set 6: 85 kg x 10
Set 7: 85 kg x 8
Set 8: 90 kg x 8

Iso-Lateral Row (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12
Set 3: 55 kg x 12
Set 4: 55 kg x 12

Lat Pulldown (Cable)
Set 1: 70 kg x 12
Set 2: 75 kg x 12
Set 3: 75 kg x 10
Set 4: 70 kg x 12
Set 5: 50 kg x 8 [Drop]

Seated Cable Row - V Grip (Cable)
Set 1: 80 kg x 10
Set 2: 85 kg x 10
Set 3: 80 kg x 10
Set 4: 80 kg x 10

Hammer Curl (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Set 4: 20 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 14 kg x 10
Set 2: 14 kg x 6
Set 2: 14 kg x 6

Food Intake
3,258 Calories
238P/402C/75F

You're over training for PCT, way too much, you will be catabolic at this rate.

Silentwarx said:
Friday 12/09/2025

No training as moving house today. Food intake not tracked as had takeaway dinner for the first time in ages.

you eat anything good?

Silentwarx · Sep 12, 2025

Training 13/09/2025

Legs
Saturday, Sep 13, 2025 at 2:07pm

Squat (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 60 kg x 8 [Warm-up]
Set 3: 80 kg x 6 [Warm-up]
Set 4: 100 kg x 3 [Warm-up]
Set 5: 120 kg x 1 [Warm-up]
Set 6: 130 kg x 8
Set 7: 130 kg x 8
Set 8: 130 kg x 8
Set 9: 130 kg x 8

Front Squat
Set 1: 95 kg x 5
Set 2: 95 kg x 4
Set 3: 95 kg x 5
Set 4: 95 kg x 5

Lying Leg Curl (Machine)
Set 1: 67 kg x 12
Set 2: 67 kg x 12
Set 3: 67 kg x 10
Set 4: 60 kg x 10
Set 5: 53 kg x 10

Leg Extension (Machine)
Set 1: 82 kg x 12
Set 2: 82 kg x 12
Set 3: 82 kg x 12
Set 4: 82 kg x 12
Set 5: 82 kg x 12

Food intake also not tracked today. Funeral, finish moving house, travel. Happy I got time to train but eating was trash. First two days of bad eating since starting cycle into PCT though so I’m okay with it

Silentwarx · Sep 12, 2025

LevButlerov said:
You're over training for PCT, way too much, you will be catabolic at this rate.

you eat anything good?

Again I’ve had such conflicting advice from her users about this. Some say taper off, some say go harder, some say keep intensity if you’re body is okay with it.

My top end leg strength has been the first to go, but it’s always been a weakness of mine. Plus I run for cardio so goals don’t align for that body part.

Just a dirty fried chicken and bacon burger, plus chips, from the corner takeaway. So bad, but in the best way

LevButlerov · Sep 13, 2025

Silentwarx said:
Training 13/09/2025

Legs
Saturday, Sep 13, 2025 at 2:07pm

Squat (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 60 kg x 8 [Warm-up]
Set 3: 80 kg x 6 [Warm-up]
Set 4: 100 kg x 3 [Warm-up]
Set 5: 120 kg x 1 [Warm-up]
Set 6: 130 kg x 8
Set 7: 130 kg x 8
Set 8: 130 kg x 8
Set 9: 130 kg x 8

Front Squat
Set 1: 95 kg x 5
Set 2: 95 kg x 4
Set 3: 95 kg x 5
Set 4: 95 kg x 5

Lying Leg Curl (Machine)
Set 1: 67 kg x 12
Set 2: 67 kg x 12
Set 3: 67 kg x 10
Set 4: 60 kg x 10
Set 5: 53 kg x 10

Leg Extension (Machine)
Set 1: 82 kg x 12
Set 2: 82 kg x 12
Set 3: 82 kg x 12
Set 4: 82 kg x 12
Set 5: 82 kg x 12

Food intake also not tracked today. Funeral, finish moving house, travel. Happy I got time to train but eating was trash. First two days of bad eating since starting cycle into PCT though so I’m okay with it

Silentwarx said:
Again I’ve had such conflicting advice from her users about this. Some say taper off, some say go harder, some say keep intensity if you’re body is okay with it.

My top end leg strength has been the first to go, but it’s always been a weakness of mine. Plus I run for cardio so goals don’t align for that body part.

Just a dirty fried chicken and bacon burger, plus chips, from the corner takeaway. So bad, but in the best way

It's hard to tell if you're doing it right or wrong, we really need to see what you look like and your base.
Your volume of training is way too much in pct thats a fact, and food not even sure?

Silentwarx · Sep 14, 2025

Food intake is exactly as stated in the first post; the only variable is fruit/veg. The last two days have just been busy days so food has been trash, but otherwise it’s been consistent for the last four months through cycle into PCT

Silentwarx · Sep 14, 2025

This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

LevButlerov · Sep 14, 2025

Silentwarx said:
Food intake is exactly as stated in the first post; the only variable is fruit/veg. The last two days have just been busy days so food has been trash, but otherwise it’s been consistent for the last four months through cycle into PCT

I'd like to see you cut training by 50% from peak, increase carbs and protein to around 400 carbs and 250 protein can you do it? @Silentwarx
and are you taking any test boosters?

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

You look really good, big shoulders side chest perfect and you lean. I dont see you holding water! good.

Silentwarx · Sep 14, 2025

LevButlerov said:
I'd like to see you cut training by 50% from peak, increase carbs and protein to around 400 carbs and 250 protein can you do it? @Silentwarx
and are you taking any test boosters?

You look really good, big shoulders side chest perfect and you lean. I dont see you holding water! good.

How long you want me to cut that training down for?

Food intake shouldn’t be difficult, I’m not far off that anyway really.

Taking Ashwagandha and Tribulus standalone, I looked into Fadogia but not too much of it in NZ weirdly enough. I will see what I could get shipped from overseas asap

Silentwarx · Sep 15, 2025

LevButlerov said:
I'd like to see you cut training by 50% from peak, increase carbs and protein to around 400 carbs and 250 protein can you do it? @Silentwarx
and are you taking any test boosters?

You look really good, big shoulders side chest perfect and you lean. I dont see you holding water! good.

Fadogia ordered. In between gyms and towns at the moment so training may end up being cut inadvertently anyway.

Silentwarx · Sep 15, 2025

Week 4 of PCT

Clomid 50mg
Nolva 20mg

Training 15/09/2025

Different gym today with different gear/DB weights etc

Push
Monday, Sep 15, 2025 at 3:57pm

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 32.5 kg x 12
Set 4: 35 kg x 8
Set 5: 35 kg x 10
Set 6: 32.5 kg x 8

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 15 kg x 10
Set 4: 15 kg x 10

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12
Set 3: 82 kg x 12
Set 4: 75 kg x 12
Set 5: 75 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 40 kg x 15
Set 2: 40 kg x 15
Set 3: 40 kg x 15
Set 4: 40 kg x 15
Set 5: 40 kg x 15

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12

Food Intake

236P/402C/69F
3,200 Calories

stevesmi · Sep 15, 2025

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

good job posting these pics. now you have a reference point. @Silentwarx lets see where you can go from here

BodyMonster34 · Sep 15, 2025

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

bro you pumping it nice. i like the hard work you doing. @Silentwarx so what you lose fullnesss you will get it back

2Thick · Sep 15, 2025

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

@Silentwarx Don't be so hard on yourself. You are looking good. Next step for you is going to be taking it up a notch from here.

Ulter · Sep 15, 2025

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

There really is. Nothing wrong with your physique, so far, man. I think you look fantastic. Just dial everything in. @Silentwarx

ROIDDERS · Sep 15, 2025

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

@Silentwarx this is a good one! solid work as usual. we love to see the success

ceo · Sep 15, 2025

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

@Silentwarx gotta give you a lot of love on this! it looks good! pumping some big weights and more is paying off

LevButlerov · Sep 15, 2025

Silentwarx said:
Fadogia ordered. In between gyms and towns at the moment so training may end up being cut inadvertently anyway.

You need more than just fadogia like HCGenerate but fadogia is a start @Silentwarx

Silentwarx said:
Week 4 of PCT

Clomid 50mg
Nolva 20mg

Training 15/09/2025

Different gym today with different gear/DB weights etc

Push
Monday, Sep 15, 2025 at 3:57pm

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 32.5 kg x 12
Set 4: 35 kg x 8
Set 5: 35 kg x 10
Set 6: 32.5 kg x 8

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 15 kg x 10
Set 4: 15 kg x 10

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12
Set 3: 82 kg x 12
Set 4: 75 kg x 12
Set 5: 75 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 40 kg x 15
Set 2: 40 kg x 15
Set 3: 40 kg x 15
Set 4: 40 kg x 15
Set 5: 40 kg x 15

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12

Food Intake

236P/402C/69F
3,200 Calories

did you take any HCG I cant see the schedule?
Protein should be 250 and dial back training again listen you can't train like this in pct! you will go catabolic.
No more than 2 sets per exercise.

Silentwarx · Sep 15, 2025

LevButlerov said:
You need more than just fadogia like HCGenerate but fadogia is a start @Silentwarx

did you take any HCG I cant see the schedule?
Protein should be 250 and dial back training again listen you can't train like this in pct! you will go catabolic.
No more than 2 sets per exercise.

I’ve just had a look at the HCGenerate ingredients and I’m supplementing with all of them individually anyway (Tribulus, Zinc, now Fadogia)

I’ll try dial it back

that’s gonna be a hard mental hurdle for me but we’ll see. When would I add the volume back in then? Surely it can’t just be after my six weeks of PCT I’m magically good to go again?

Edit - apologies and no HCG on cycle. Couldn’t source it in NZ at the time, although it seems Swole carries it so I will next round

LevButlerov · Sep 15, 2025

Silentwarx said:
I’ve just had a look at the HCGenerate ingredients and I’m supplementing with all of them individually anyway (Tribulus, Zinc, now Fadogia)

Sure that will work

@Silentwarx

Silentwarx said:
I’ll try dial it back that’s gonna be a hard mental hurdle for me but we’ll see. When would I add the volume back in then? Surely it can’t just be after my six weeks of PCT I’m magically good to go again?

Dial back thats crucial you'll go catabolic, we talk after 6 weeks again lol

Silentwarx said:
Edit - apologies and no HCG on cycle. Couldn’t source it in NZ at the time, although it seems Swole carries it so I will next round

you should have it in NZ go get it now you can run it for a week.

Silentwarx · Sep 15, 2025

LevButlerov said:
Sure that will work @Silentwarx

Dial back thats crucial you'll go catabolic, we talk after 6 weeks again lol

you should have it in NZ go get it now you can run it for a week.

Best way to run it for that period of time? I’m not au fait with having to reconstitute it and storage - Test was much simpler

LevButlerov · Sep 15, 2025

Silentwarx said:
Best way to run it for that period of time? I’m not au fait with having to reconstitute it and storage - Test was much simpler

How about you go on self-TRT, why not do that?

@Silentwarx just thought about it.

Silentwarx · Sep 16, 2025

LevButlerov said:
How about you go on self-TRT, why not do that? @Silentwarx just thought about it.

Didn’t want to go full BnC/TRR from the first cycle

just dipping a toe in. Although I can already see myself doing it again

Mobster · Sep 16, 2025

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

liking that rear double biceps shot

Silentwarx · Sep 16, 2025

Training 16/09/2025

No lifting today, 6km trail run with the Mrs. Pacing pretty slow for me so half a rest day really

Food intake

242P/400C/76F
3,245 Calories

LevButlerov · Sep 16, 2025

Silentwarx said:
Didn’t want to go full BnC/TRR from the first cycle just dipping a toe in. Although I can already see myself doing it again

I think self TRT is a smart move for you imo

@Silentwarx

LevButlerov · Sep 16, 2025

Silentwarx said:
Training 16/09/2025

No lifting today, 6km trail run with the Mrs. Pacing pretty slow for me so half a rest day really

Food intake

242P/400C/76F
3,245 Calories

Try to get more fats especially omega 3 in there

Silentwarx · Sep 16, 2025

LevButlerov said:
I think self TRT is a smart move for you imo @Silentwarx

What’s the logic here and recommended dosage if I was to?

LevButlerov · Sep 16, 2025

Silentwarx said:
What’s the logic here and recommended dosage if I was to?

TRT is a much better option than PCT. TRT keeps hormones stable year round while pct throws your body into a rebound where levels crash before they recover. with trt you avoid the yo-yo of high then low test, so mood, libido, energy, and muscle retention stay more consistent. pct also doesn’t guarantee recovery, especially after multiple cycles or heavier use, so some guys end up low regardless.
staying on trt removes that gamble and keeps you from losing the gains and quality of life you worked for. it also makes planning cycles cleaner since you just cruise back down instead of going through shutdown and recovery attempts. the main tradeoff is commitment, once you’re on trt it’s generally for life.
doses around 100-250mgs/week @Silentwarx

Silentwarx · Sep 17, 2025

LevButlerov said:
TRT is a much better option than PCT. TRT keeps hormones stable year round while pct throws your body into a rebound where levels crash before they recover. with trt you avoid the yo-yo of high then low test, so mood, libido, energy, and muscle retention stay more consistent. pct also doesn’t guarantee recovery, especially after multiple cycles or heavier use, so some guys end up low regardless.
staying on trt removes that gamble and keeps you from losing the gains and quality of life you worked for. it also makes planning cycles cleaner since you just cruise back down instead of going through shutdown and recovery attempts. the main tradeoff is commitment, once you’re on trt it’s generally for life.
doses around 100-250mgs/week @Silentwarx

At the moment I’m unsure if I want to make that commitment. This has definitely been a trial and error cycle and I’m keen to repeat and try keep my e2 under control better next time.

To be completely honest, while the change in physical appearance has been noticeable, I can’t say I’ve felt much different during PCT.

I was shattered probably the first week off cycle but I imagine that was placebo and systemic fatigue.

PCT itself has been okay. Bloods will be telling when I get them done obviously.

ballin2504 · Sep 17, 2025

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

@Silentwarx physique is looking good man. You’re definitely putting the work in. It’s definitely showing.

Noah Wixx · Sep 17, 2025

Silentwarx said:
This is earlier in the week. Have definitely lost a lot of that fullness from on cycle but weight has held steady for the last couple weeks now

Losing fullness happens when off cycle nothing to be concerned about u will gain it back

LevButlerov · Sep 17, 2025

Silentwarx said:
At the moment I’m unsure if I want to make that commitment. This has definitely been a trial and error cycle and I’m keen to repeat and try keep my e2 under control better next time.

To be completely honest, while the change in physical appearance has been noticeable, I can’t say I’ve felt much different during PCT.

I was shattered probably the first week off cycle but I imagine that was placebo and systemic fatigue.

PCT itself has been okay. Bloods will be telling when I get them done obviously.

PCT can feel alright in the short term but the rough patch usually shows later once natural levels don’t fully bounce back. That’s where the fatigue, mood swings, and slower recovery start creeping in. If you’re serious about running more cycles, easing into TRT over time is the steadier move since it keeps hormones consistent and avoids that rollercoaster crash each round. @Silentwarx
Share some more food training please.

Silentwarx · Sep 18, 2025

Training 17/09/2025

Pull
Wednesday, Sep 17, 2025 at 9:49am

Bent Over Row (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 20 [Warm-up]
Set 3: 60 kg x 10 [Warm-up]
Set 4: 80 kg x 12
Set 5: 80 kg x 12

Iso-Lateral Row (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12

Lat Pulldown (Cable)
Set 1: 67 kg x 12
Set 2: 77 kg x 12

Seated Cable Row - V Grip (Cable)
Set 1: 80 kg x 10
Set 2: 80 kg x 10

Hammer Curl (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 14 kg x 10
Set 2: 14 kg x 10

Food Intake

233P/391C/72F
3,171 Calories

Silentwarx · Sep 18, 2025

Training 18/09/2025

Morning workout

Thursday, Sep 18, 2025 at 9:55am

Shoulder Press (Dumbbell)
Set 1: 16 kg x 20 [Warm-up]
Set 2: 22 kg x 10 [Warm-up]
Set 3: 28 kg x 12
Set 4: 28 kg x 12

Shoulder Press (Machine Plates)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Seated Lateral Raise (Dumbbell)
Set 1: 12 kg x 15
Set 2: 12 kg x 15
Set 3: 12 kg x 15
Set 4: 12 kg x 15

Seated V Tucks
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Face Pull
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Hanging Wipers
Set 1: 12 reps

Food Intake

243P/405C/68F
3,232 Calories

Silentwarx · Sep 18, 2025

Training adjusted as requested

LevButlerov · Sep 18, 2025

Silentwarx said:
Training 17/09/2025

Pull
Wednesday, Sep 17, 2025 at 9:49am

Bent Over Row (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 20 [Warm-up]
Set 3: 60 kg x 10 [Warm-up]
Set 4: 80 kg x 12
Set 5: 80 kg x 12

Iso-Lateral Row (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12

Lat Pulldown (Cable)
Set 1: 67 kg x 12
Set 2: 77 kg x 12

Seated Cable Row - V Grip (Cable)
Set 1: 80 kg x 10
Set 2: 80 kg x 10

Hammer Curl (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 14 kg x 10
Set 2: 14 kg x 10

Food Intake

233P/391C/72F
3,171 Calories

Silentwarx said:
Training 18/09/2025

Morning workout
Thursday, Sep 18, 2025 at 9:55am

Shoulder Press (Dumbbell)
Set 1: 16 kg x 20 [Warm-up]
Set 2: 22 kg x 10 [Warm-up]
Set 3: 28 kg x 12
Set 4: 28 kg x 12

Shoulder Press (Machine Plates)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Seated Lateral Raise (Dumbbell)
Set 1: 12 kg x 15
Set 2: 12 kg x 15
Set 3: 12 kg x 15
Set 4: 12 kg x 15

Seated V Tucks
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Face Pull
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Hanging Wipers
Set 1: 12 reps

Food Intake

243P/405C/68F
3,232 Calories

Silentwarx said:
Training adjusted as requested

Good adjustment cutting back on sets, the volume looks tighter and you kept the main pressing strong with those 28s for 12s. Shoulders still got plenty of direct work between presses, laterals, and face pulls, so no loss there. Core work was solid too with both tucks and hanging movements, that’ll carry over well.

Food intake is right where it needs to be, protein over 240 with carbs stacked high to fuel recovery. This setup will let you push weight progression without beating yourself up on junk volume. @Silentwarx

Silentwarx · Sep 19, 2025

No training 19/09/2025

In between night shifts, sleep was terrible (like four hours) would have done more harm than good since I only have Squats and Deads left this week

Food intake

240P/384C/90F
3,340 Calories

Silentwarx · Sep 19, 2025

Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

LevButlerov · Sep 20, 2025

Silentwarx said:
No training 19/09/2025

In between night shifts, sleep was terrible (like four hours) would have done more harm than good since I only have Squats and Deads left this week

Food intake

240P/384C/90F
3,340 Calories

good food on day off

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

Paused deads at 135kg for 4s are solid pulls, especially while adjusting to new equipment, that weight will move easier once you settle in. Extensions, curls, and hip thrusts gave good accessory volume, and mixing kg with lbs shows you made the best of the setup. Strong session for getting used to a new gym.

stevesmi · Sep 20, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

the workouts are solid. nice to see the warm ups on the deads. that is a good training session @Silentwarx

Mobster · Sep 21, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

I need to try somewhere new for fun.

BodyMonster34 · Sep 21, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

bro you look good. the training on point @Silentwarx back extensions and leg curls are on point

Ulter · Sep 21, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

@Silentwarx paused deadlifts and back extensions look really strong. hip thrust and leg extensions are also some of my favorites. good iron training

ROIDDERS · Sep 21, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

paused deadlifts and back extension are on point. also the hip thrust and leg curls are smart. work the areas of the legs @Silentwarx

ceo · Sep 21, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

this is a good one @Silentwarx The way training looks outstanding. You're putting together a good warm-up session.

Silentwarx · Sep 21, 2025

Not gonna lie, the support here is surprising, but mean! Fitness communities can always go one way or the other

The deadlift/squat sessions are a hangover from when I was competing in PL. I enjoy the technique work, and honestly nothing feels cooler than deadlifting to me

Silentwarx · Sep 21, 2025

Training 21/09/2025

Should have been a squat day as that was the only day I had left last week but too close to deads.

8km trail run instead, 47min. Pretty manageable pace, was with a social group so yarned most of the way.

Food intake

245P/389C/70F
3,185 Calories

Silentwarx · Sep 21, 2025

Training 22/09/2025

Push
Monday, Sep 22, 2025 at 9:37am

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 34 kg x 12
Set 4: 36 kg x 8

Chest Press (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 42 kg x 12
Set 2: 42 kg x 12
Set 3: 45 kg x 10
Set 4: 42 kg x 12
Set 5: 42 kg x 12

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Silentwarx · Sep 21, 2025

Clomid dropped today. Two weeks left of 20mg Nolva only. Umming and ahhing about TRT dose like the bro mentioned but I feel I’m too committed to the PCT now.

LevButlerov · Sep 21, 2025

Silentwarx said:
Clomid dropped today. Two weeks left of 20mg Nolva only. Umming and ahhing about TRT dose like the bro mentioned but I feel I’m too committed to the PCT now.

you can do pct and drop into TRT after hows that? @Silentwarx

LevButlerov · Sep 21, 2025

Silentwarx said:
Not gonna lie, the support here is surprising, but mean! Fitness communities can always go one way or the other

The deadlift/squat sessions are a hangover from when I was competing in PL. I enjoy the technique work, and honestly nothing feels cooler than deadlifting to me

EVO family big love and support your way always

@Silentwarx

Silentwarx said:
Training 21/09/2025

Should have been a squat day as that was the only day I had left last week but too close to deads.

8km trail run instead, 47min. Pretty manageable pace, was with a social group so yarned most of the way.

Food intake

245P/389C/70F
3,185 Calories

Silentwarx said:
Training 22/09/2025

Push
Monday, Sep 22, 2025 at 9:37am

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 34 kg x 12
Set 4: 36 kg x 8

Chest Press (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 42 kg x 12
Set 2: 42 kg x 12
Set 3: 45 kg x 10
Set 4: 42 kg x 12
Set 5: 42 kg x 12

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Nice switch with the run, 8km in under 50 while chatting means your base fitness is solid. Food looks on point, plenty of protein and carbs to fuel both endurance and the push session. The incline DBs moving up into the mid 30s shows steady pressing strength, and pairing that with 82kg pec deck gave your chest good volume. Tricep work was loaded heavy with dips and pushdowns, that’s a lot of quality reps and will carry over to your presses. Strong consistent numbers across the board, recovery should be good with that intake.

RoySimpson · Sep 21, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

@Silentwarx solid workout right here!!

Silentwarx · Sep 22, 2025

LevButlerov said:
you can do pct and drop into TRT after hows that? @Silentwarx

If I was to do this, how does one figure their “TRT” dose and what markers am I looking for in regards to bloods? Obviously you were concerned about my e2, is that something that’s likely to be an issue as well on a TRT dose?

I guess the other main concern is that if I don’t do a full PCT and recovery time, is TRT likely to ruin any future attempt to come off? I don’t yet have kids, so fertility is a concern in the coming years

LevButlerov · Sep 22, 2025

Silentwarx said:
If I was to do this, how does one figure their “TRT” dose and what markers am I looking for in regards to bloods? Obviously you were concerned about my e2, is that something that’s likely to be an issue as well on a TRT dose?

I guess the other main concern is that if I don’t do a full PCT and recovery time, is TRT likely to ruin any future attempt to come off? I don’t yet have kids, so fertility is a concern in the coming years

TRT dose is usually figured out by bloods not a set number, most guys land somewhere in that 100-200mg per week range split into 2 shots but you need to see how your total and free test respond. The key markers are total test, free test, SHBG, e2, hematocrit, lipids and liver enzymes so you know how you’re handling it. e2 can be an issue even on TRT if you aromatize heavy, so it’s worth keeping an eye there since too high or too low both cause problems.

If you skip PCT and go on TRT you’re basically making the choice to be on long term, because natural recovery after can be very hard or not happen at all. Fertility can still be managed on TRT if you plan for it with HCG or FSH protocols, that works and plenty of pro bodybuilders have kids and they never come off. @Silentwarx

ballin2504 · Sep 23, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

@Silentwarx it’s good that you had the options of multiple gyms to go to so you can try out different pieces of equipment. Looks like the training is going great and you did a killer workout on your legs.

Noah Wixx · Sep 23, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

Nicely done here

Silentwarx · Sep 24, 2025

Training 24/09/2025

Deads
Wednesday, Sep 24, 2025 at 4:32pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 137.5 kg x 4
Set 7: 137.5 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 100 kg x 12
Set 2: 100 kg x 12

Leg Extension (Machine)
Set 1: 80 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12

Lying Leg Curl (Machine)
Set 1: 67 kg x 12
Set 2: 60 kg x 10
Set 3: 53 kg x 12

Food intake

248P/401C/74F
3,319

Silentwarx · Sep 24, 2025

Above session felt strong asf. Don’t normally train this time of day (peak post 5PM gym time) but today it was all clicking

Weight holding steady at around 81.5kg daily, down from 85kg peak cycle.

LevButlerov · Sep 24, 2025

Silentwarx said:
Training 24/09/2025

Deads
Wednesday, Sep 24, 2025 at 4:32pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 137.5 kg x 4
Set 7: 137.5 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 100 kg x 12
Set 2: 100 kg x 12

Leg Extension (Machine)
Set 1: 80 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12

Lying Leg Curl (Machine)
Set 1: 67 kg x 12
Set 2: 60 kg x 10
Set 3: 53 kg x 12

Food intake

248P/401C/74F
3,319

Silentwarx said:
Above session felt strong asf. Don’t normally train this time of day (peak post 5PM gym time) but today it was all clicking

Weight holding steady at around 81.5kg daily, down from 85kg peak cycle.

137.5 for 2 solid sets of 4 on paused deads is strong work, that’s a weight you can build on and it’s good you hit it clean later in the day when the gym’s packed, means focus is there. machine thrusts and extensions in that range are moving fine, and food is right on point with protein and cals to hold strength while sitting 81.5 after being 85 on cycle, nice drop without losing power. e2 should be fine with those numbers, you look like you’re recovering well and holding muscle.

Tiger Salman Khan · Sep 24, 2025

Silentwarx said:
Training 24/09/2025

Deads
Wednesday, Sep 24, 2025 at 4:32pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 137.5 kg x 4
Set 7: 137.5 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 100 kg x 12
Set 2: 100 kg x 12

Leg Extension (Machine)
Set 1: 80 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12

Lying Leg Curl (Machine)
Set 1: 67 kg x 12
Set 2: 60 kg x 10
Set 3: 53 kg x 12

Food intake

248P/401C/74F
3,319

@Silentwarx Great going man.....keep shining.........

Silentwarx · Sep 25, 2025

Training 25/09/2025

Morning workout

Thursday, Sep 25, 2025 at 3:50pm

Shoulder Press (Dumbbell)
Set 1: 16 kg x 20 [Warm-up]
Set 2: 22 kg x 10 [Warm-up]
Set 3: 30 kg x 12
Set 4: 30 kg x 10

Shoulder Press (Machine Plates)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Seated Lateral Raise (Dumbbell)
Set 1: 12 kg x 15
Set 2: 12 kg x 15
Set 3: 12 kg x 15
Set 4: 12 kg x 15
Set 5: 12 kg x 15
Set 6: 12 kg x 15
Set 7: 8 kg x 15 [Drop]

Seated V Tucks
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Set 6: 12 reps

Face Pull
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Hanging Wipers
Set 1: 12 reps

Followed by 12km trail run. Went with a group so still just a conversational pace - I had no idea we were doing 12 though. Probably too much training today. 1 hour 10 for the run.

Added in some more carbs today to compensate a bit.

Food intake
237P/433C/81F

3,451 calories

25homes · Sep 25, 2025

Silentwarx said:
Training 20/09/2025

Currently trying a couple gyms in my new town so getting used to different machines/leverages/stacks etc

This one has weights in freedom units so the calculator came out

Deads
Saturday, Sep 20, 2025 at 1:51pm

Paused Deadlifts
Set 1: 60 kg x 8 [Warm-up]
Set 2: 80 kg x 8 [Warm-up]
Set 3: 100 kg x 4 [Warm-up]
Set 4: 120 kg x 1 [Warm-up]
Set 5: 130 kg x 1 [Warm-up]
Set 6: 135 kg x 4
Set 7: 135 kg x 4

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Hip Thrust (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12

Leg Extension (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 12

Seated Leg Curl (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12

Good work on the legs my man

Silentwarx · Sep 25, 2025

Training 26/09/2025

Pull
Friday, Sep 26, 2025 at 8:46am

Bent Over Row (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 20 [Warm-up]
Set 3: 60 kg x 10 [Warm-up]
Set 4: 80 kg x 12
Set 5: 80 kg x 12

Iso-Lateral Row (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12

Lat Pulldown (Cable)
Set 1: 67 kg x 12
Set 2: 77 kg x 8

Seated Cable Row - V Grip (Cable)
Set 1: 77 kg x 10
Set 2: 77 kg x 10

Hammer Curl (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 14 kg x 10
Set 2: 14 kg x 10

BeMe · Sep 25, 2025

Silentwarx said:
Training 25/09/2025

Morning workout
Thursday, Sep 25, 2025 at 3:50pm

Shoulder Press (Dumbbell)
Set 1: 16 kg x 20 [Warm-up]
Set 2: 22 kg x 10 [Warm-up]
Set 3: 30 kg x 12
Set 4: 30 kg x 10

Shoulder Press (Machine Plates)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Seated Lateral Raise (Dumbbell)
Set 1: 12 kg x 15
Set 2: 12 kg x 15
Set 3: 12 kg x 15
Set 4: 12 kg x 15
Set 5: 12 kg x 15
Set 6: 12 kg x 15
Set 7: 8 kg x 15 [Drop]

Seated V Tucks
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Set 6: 12 reps

Face Pull
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Hanging Wipers
Set 1: 12 reps

Followed by 12km trail run. Went with a group so still just a conversational pace - I had no idea we were doing 12 though. Probably too much training today. 1 hour 10 for the run.

Added in some more carbs today to compensate a bit.

Food intake
237P/433C/81F

3,451 calories

Wow a endurance athlete who can also move some iron. Don't see that very often. You're like a CrossFit Games kinda athlete @Silentwarx

LevButlerov · Sep 25, 2025

Silentwarx said:
Training 25/09/2025

Morning workout
Thursday, Sep 25, 2025 at 3:50pm

Shoulder Press (Dumbbell)
Set 1: 16 kg x 20 [Warm-up]
Set 2: 22 kg x 10 [Warm-up]
Set 3: 30 kg x 12
Set 4: 30 kg x 10

Shoulder Press (Machine Plates)
Set 1: 50 kg x 15
Set 2: 50 kg x 15

Seated Lateral Raise (Dumbbell)
Set 1: 12 kg x 15
Set 2: 12 kg x 15
Set 3: 12 kg x 15
Set 4: 12 kg x 15
Set 5: 12 kg x 15
Set 6: 12 kg x 15
Set 7: 8 kg x 15 [Drop]

Seated V Tucks
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Set 6: 12 reps

Face Pull
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Hanging Wipers
Set 1: 12 reps

Followed by 12km trail run. Went with a group so still just a conversational pace - I had no idea we were doing 12 though. Probably too much training today. 1 hour 10 for the run.

Added in some more carbs today to compensate a bit.

Food intake
237P/433C/81F

3,451 calories

Pressing 30kg dbs for sets and backing it up with heavy machine work shows shoulders are solid, and all that lateral raise volume will definitely build width. Core work stacked with knee raises and wipers adds up too. The 12km run on top is a huge load, good call adding carbs because that’s a lot of output for one day. Food looks well balanced, plenty of protein and carbs to actually recover from all that training.

Silentwarx said:
Training 26/09/2025

Pull
Friday, Sep 26, 2025 at 8:46am

Bent Over Row (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 40 kg x 20 [Warm-up]
Set 3: 60 kg x 10 [Warm-up]
Set 4: 80 kg x 12
Set 5: 80 kg x 12

Iso-Lateral Row (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12

Lat Pulldown (Cable)
Set 1: 67 kg x 12
Set 2: 77 kg x 8

Seated Cable Row - V Grip (Cable)
Set 1: 77 kg x 10
Set 2: 77 kg x 10

Hammer Curl (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 14 kg x 10
Set 2: 14 kg x 10

Rows at 80kg for solid sets look good, that’s a strong base to build on. Pulldowns and seated rows both in the high 70s show back is handling weight well. Arms finish nicely too, 20kg hammers and incline curls at 14kg give you a solid pump to cap it off.

Silentwarx · Sep 26, 2025

BeMe said:
Wow a endurance athlete who can also move some iron. Don't see that very often. You're like a CrossFit Games kinda athlete @Silentwarx

as much as I appreciate the words “endurance athlete” that might be a bit generous. I just don’t like getting puffed walking up sets of stairs, so try to include some running in my diet

BeMe · Sep 26, 2025

Silentwarx said:
as much as I appreciate the words “endurance athlete” that might be a bit generous. I just don’t like getting puffed walking up sets of stairs, so try to include some running in my diet

I'm my eyes when you're doing runs like that for fun, you're an endurance athlete. For me running those distances would be a form of punishment lol.

Great mix of cardio and weights you got going on. Most of us just hit a stair climber or walk on a treadmill LOL

LevButlerov · Sep 26, 2025

Silentwarx said:
as much as I appreciate the words “endurance athlete” that might be a bit generous. I just don’t like getting puffed walking up sets of stairs, so try to include some running in my diet

@BeMe is an amazing EVO Canadian brother, extra nice

that's why he called you an "endurance athlete", but he might be on to something too.

@Silentwarx

BeMe · Sep 26, 2025

LevButlerov said:
@BeMe is an amazing EVO Canadian brother, extra nice that's why he called you an "endurance athlete", but he might be on to something too. @Silentwarx

Most of us consider gettimg 10-15k steps or 30 mins on a stair climber cardio. @Silentwarx is doing some real cardio. If you're running 12km for funsies you're and endurance athlete in my books. Especially a guy who can lift like you do bro.

LevButlerov · Sep 26, 2025

BeMe said:
Most of us consider gettimg 10-15k steps or 30 mins on a stair climber cardio. @Silentwarx is doing some real cardio. If you're running 12km for funsies you're and endurance athlete in my books. Especially a guy who can lift like you do bro.

Running 12km on top of lifting is no joke, that’s proper conditioning work. I agree

Silentwarx · Sep 27, 2025

Took me a couple days to return my head to normal size after all the compliments

No training 27/09/2025. Work hectic, overtime, was shattered between shifts.

Food intake
219P/343C/77F

Silentwarx · Sep 27, 2025

Training 28/09/2025

Legs
Sunday, Sep 28, 2025 at 11:30am

This training block is a lot of technique work on squats/deads, hence the low volume but tempo/pauses etc

Have a love hate relationship with squats. Rewarding when you get them right, but these long ass femurs aren’t made for it

Front Squat
Set 1: 20 kg x 10 [Warm-up]
Set 2: 40 kg x 10 [Warm-up]
Set 3: 60 kg x 5 [Warm-up]
Set 4: 80 kg x 3 [Warm-up]
Set 5: 90 kg x 2 [Warm-up]
Set 6: 100 kg x 1 [Warm-up]
Set 7: 105 kg x 4
Set 8: 107.5 kg x 4

Squat (Barbell)
"Tempo 3-0-1-1"
Set 1: 100 kg x 3 [Warm-up]
Set 2: 120 kg x 1 [Warm-up]
Set 3: 130 kg x 3
Set 4: 130 kg x 3

Seated Leg Curl (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12
Set 4: 65 kg x 12
Set 5: 65 kg x 12

Leg Extension (Machine)
Set 1: 85 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12
Set 4: 85 kg x 12
Set 5: 85 kg x 12

8km trail run later in the day, 50 minutes. Again, this group I run with is pretty social so it’s actually a good balance of doing cardio, but I’m not wrecked from it. My road run pace is much quicker

but taxes me far more.

Last week of PCT next week

BeMe · Sep 27, 2025

Silentwarx said:
Training 28/09/2025

Legs
Sunday, Sep 28, 2025 at 11:30am

This training block is a lot of technique work on squats/deads, hence the low volume but tempo/pauses etc

Have a love hate relationship with squats. Rewarding when you get them right, but these long ass femurs aren’t made for it

Front Squat
Set 1: 20 kg x 10 [Warm-up]
Set 2: 40 kg x 10 [Warm-up]
Set 3: 60 kg x 5 [Warm-up]
Set 4: 80 kg x 3 [Warm-up]
Set 5: 90 kg x 2 [Warm-up]
Set 6: 100 kg x 1 [Warm-up]
Set 7: 105 kg x 4
Set 8: 107.5 kg x 4

Squat (Barbell)
"Tempo 3-0-1-1"
Set 1: 100 kg x 3 [Warm-up]
Set 2: 120 kg x 1 [Warm-up]
Set 3: 130 kg x 3
Set 4: 130 kg x 3

Seated Leg Curl (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12
Set 4: 65 kg x 12
Set 5: 65 kg x 12

Leg Extension (Machine)
Set 1: 85 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12
Set 4: 85 kg x 12
Set 5: 85 kg x 12

8km trail run later in the day, 50 minutes. Again, this group I run with is pretty social so it’s actually a good balance of doing cardio, but I’m not wrecked from it. My road run pace is much quicker but taxes me far more.

Last week of PCT next week

Hold on... you're gonna hit that leg day and the go on an 8k trail run?? You're crazy lol.

Those curls and extensions you're just estimating the reps right? If you do 5 sets of the same weight and reps you should be upping one or the other.

Silentwarx · Sep 27, 2025

BeMe said:
Hold on... you're gonna hit that leg day and the go on an 8k trail run?? You're crazy lol.

Those curls and extensions you're just estimating the reps right? If you do 5 sets of the same weight and reps you should be upping one or the other.

it was a last minute invite and I was already squatting when I got the text. I’ve recently moved towns so trying to make a concerted effort to be social… at the detriment of my legs it seems!

Yeah it’s 5x12, but probably only the first two sets are 12 full reps. As I get tired, they become partials; so the last set is more like 7 reps and 5 halves

LevButlerov · Sep 28, 2025

Silentwarx said:
Took me a couple days to return my head to normal size after all the compliments

No training 27/09/2025. Work hectic, overtime, was shattered between shifts.

Food intake
219P/343C/77F

Silentwarx said:
Training 28/09/2025

Legs
Sunday, Sep 28, 2025 at 11:30am

This training block is a lot of technique work on squats/deads, hence the low volume but tempo/pauses etc

Have a love hate relationship with squats. Rewarding when you get them right, but these long ass femurs aren’t made for it

Front Squat
Set 1: 20 kg x 10 [Warm-up]
Set 2: 40 kg x 10 [Warm-up]
Set 3: 60 kg x 5 [Warm-up]
Set 4: 80 kg x 3 [Warm-up]
Set 5: 90 kg x 2 [Warm-up]
Set 6: 100 kg x 1 [Warm-up]
Set 7: 105 kg x 4
Set 8: 107.5 kg x 4

Squat (Barbell)
"Tempo 3-0-1-1"
Set 1: 100 kg x 3 [Warm-up]
Set 2: 120 kg x 1 [Warm-up]
Set 3: 130 kg x 3
Set 4: 130 kg x 3

Seated Leg Curl (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12
Set 4: 65 kg x 12
Set 5: 65 kg x 12

Leg Extension (Machine)
Set 1: 85 kg x 12
Set 2: 85 kg x 12
Set 3: 85 kg x 12
Set 4: 85 kg x 12
Set 5: 85 kg x 12

8km trail run later in the day, 50 minutes. Again, this group I run with is pretty social so it’s actually a good balance of doing cardio, but I’m not wrecked from it. My road run pace is much quicker but taxes me far more.

Last week of PCT next week

Front squats over 100kg for sets of 4 with those long levers is solid work, and tempo squats at 130kg make you earn every rep. Assistance with curls and extensions at steady loads keeps the volume in without crushing recovery. Adding an 8km trail run after is strong conditioning while still holding leg strength, good balance especially while finishing PCT. You're going to feel it big time post PCT.

Silentwarx · Sep 28, 2025

LevButlerov said:
Front squats over 100kg for sets of 4 with those long levers is solid work, and tempo squats at 130kg make you earn every rep. Assistance with curls and extensions at steady loads keeps the volume in without crushing recovery. Adding an 8km trail run after is strong conditioning while still holding leg strength, good balance especially while finishing PCT. You're going to feel it big time post PCT.

The temptation to transition into a cruise is strong, but I do really want to see if I *can* recover from a cycle, before fully committing to just pinning every week

Any recommendations for when to get bloods done after PCT? Most things I’ve read recommend at least a month clear of PCT to get a “true” reading of whether or not it worked?

LevButlerov · Sep 28, 2025

Silentwarx said:
The temptation to transition into a cruise is strong, but I do really want to see if I *can* recover from a cycle, before fully committing to just pinning every week

Any recommendations for when to get bloods done after PCT? Most things I’ve read recommend at least a month clear of PCT to get a “true” reading of whether or not it worked?

Yes, wait about a week after pct before pulling bloods so you see where your natural levels really land. Check total test, free test, lh, fsh, and e2 so you know if your system actually came back online.
After that you can jump on TRT as a bridge

@Silentwarx

Silentwarx · Sep 29, 2025

Training 29/09/2025

Push
Monday, Sep 29, 2025 at 2:01pm

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 34 kg x 12
Set 4: 36 kg x 11

Chest Press (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 42 kg x 12
Set 2: 42 kg x 12
Set 3: 45 kg x 10
Set 4: 42 kg x 12
Set 5: 42 kg x 12

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12

Food Intake

246P/393C/79F

LevButlerov · Sep 29, 2025

Silentwarx said:
Training 29/09/2025

Push
Monday, Sep 29, 2025 at 2:01pm

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 34 kg x 12
Set 4: 36 kg x 11

Chest Press (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 42 kg x 12
Set 2: 42 kg x 12
Set 3: 45 kg x 10
Set 4: 42 kg x 12
Set 5: 42 kg x 12

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12

Food Intake

246P/393C/79F

Incline dumbbells into the mid 30s for solid reps is strong pressing, and following with pec deck at 82kg and heavy rope pushdowns shows you’ve got endurance behind the strength. Weighted dips are a good touch too, those will build mass quick if you keep adding plates.

Food looks balanced with 246 protein, 393 carbs, 79 fat, that’ll support the volume you’re pushing. Keep logging sessions and fasted weight so we can see how the numbers in the gym line up with the food.

stevesmi · Sep 29, 2025

Silentwarx said:
Training 29/09/2025

Push
Monday, Sep 29, 2025 at 2:01pm

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 34 kg x 12
Set 4: 36 kg x 11

Chest Press (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 42 kg x 12
Set 2: 42 kg x 12
Set 3: 45 kg x 10
Set 4: 42 kg x 12
Set 5: 42 kg x 12

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12

Food Intake

246P/393C/79F

@Silentwarx this is a fantastic job. the training is on point. i love the hard work

Noah Wixx · Sep 29, 2025

Silentwarx said:
Training 29/09/2025

Push
Monday, Sep 29, 2025 at 2:01pm

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 34 kg x 12
Set 4: 36 kg x 11

Chest Press (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 42 kg x 12
Set 2: 42 kg x 12
Set 3: 45 kg x 10
Set 4: 42 kg x 12
Set 5: 42 kg x 12

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12

Food Intake

246P/393C/79F

Strong session here

Mobster · Sep 30, 2025

LevButlerov said:
Incline dumbbells into the mid 30s for solid reps is strong pressing, and following with pec deck at 82kg and heavy rope pushdowns shows you’ve got endurance behind the strength. Weighted dips are a good touch too, those will build mass quick if you keep adding plates.

Food looks balanced with 246 protein, 393 carbs, 79 fat, that’ll support the volume you’re pushing. Keep logging sessions and fasted weight so we can see how the numbers in the gym line up with the food.

100% this

ceo · Sep 30, 2025

Silentwarx said:
Training 29/09/2025

Push
Monday, Sep 29, 2025 at 2:01pm

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 28 kg x 10 [Warm-up]
Set 3: 34 kg x 12
Set 4: 36 kg x 11

Chest Press (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 12

Triceps Dip
Set 1: 10 reps

Triceps Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12

Butterfly (Pec Deck)
Set 1: 82 kg x 12
Set 2: 82 kg x 12

Triceps Rope Pushdown
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Set 5: 25 kg x 15

Cable Crunch
Set 1: 42 kg x 12
Set 2: 42 kg x 12
Set 3: 45 kg x 10
Set 4: 42 kg x 12
Set 5: 42 kg x 12

Skullcrusher (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12

Food Intake

246P/393C/79F

Bros. You pumping some good exercises on this. I got mad respect for it. Keep up the good work. @Silentwarx

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