Approved Log TRT and Lifestyle Training Journal

[Flash_is_Fast]

Age 49
5'11
191 pounds

Background:
Have had a rough few years, and it's time to get back to making improvements.

Right now Im about 3 months out on a total hip. The arthritis was from sports injury and progressed. All other joints are good enough.

Have a history of low dose PED use - but 20 years ago (fina, winny, test mostly). Have a solid old school knowledge base Currently prescribed TRT 200mg t, 1mg Adex M/Th. Started Deca at 100mg and stopped asap- The deca caused a lump in 4 days and i bumped up Ana and added prami and vitex asap. Still have a knot week later.

Bloodwork results back soon.

Only been lifting again for about 2 weeks. Upper body is weak af comapred to a year ago (legs I havent pushed, but we'll say same).

Plan is slow and steady. 3 days a week lifting. 3 days cardio. Pretty out of shape for my standard, so playing it by ear for volume/intensity.

Weights: warm up sets then 2 sets to failure (6-10reps), drop sets by feel.

Cardio: cycling. Intensity varies depending on ability to lift (prioritizing strength)

M: Chest/Shoulders/calf's - brief metcon
Tu: 1-1.5hr cardio
W: Legs, core, brief metcon
Th: 1-1.5hr cardio
F: chest/delts/calf's - brief metcon
Sa: 1.5-4hr cardio
Su: rest

Diet:
Carb cycling as needed (based on how i finish workouts) 150g-300g
>180g protein
<75g fat
Will dial in as i begin to stall on progress.

Supps:
TRT 200mg Test 0.5mg Ana 2x/wk, 20mg var
Multi-vite
3g C
800iu E
PM ZMA
.25mg Reta 2x/wk
*Optional prescribed 100mg deca... we'll see - any tips on running w/o instant gyno?

Day1
Warm up/stretch
Incline bench
-145x9
-145x8
Standing OH Press
-85x8
-85x7+2
Pendelay Rows
-145x10
-145x10 (7 and 3 slop)
Rear Delt DB on incline bench
-10x20
-7.5x21+5+3
Standing calf raise singles
-45x8 - BW burn out
-45x6 - BW Burn out
6 min circuit
-6 DB OH Press 25
-8 Ring Rows
-10 Box step ups (BW)

 

[rizzlekdizzle]

Maybe try a different deca supplier? Deca has been around for ages bro - very well used and understood steroid and great for 'joint support' etc as we age. 100mg is a low dose - it is strange to give instant gyno???
YOur cycle sounds a bit more like TRT+ with some orals - which there is nothing wrong with - a good lower dose cycle to get you into things - not sure if you need Anadrol though? That's pretty harsh a mild oral like anavar sounds much better for 6-8 weeks,

 

[Flash_is_Fast]

Deca is from trt doc, compounded. I know I'm sensitive from years ago w/npp.

Ana was for var not drol - didnt even think about it.

Was gonna slow roll as i cant hit legs hard for at least a month.

 

[Eddie Haskell]

Age 49
5'11
191 pounds

Background:
Have had a rough few years, and it's time to get back to making improvements.

Right now Im about 3 months out on a total hip. The arthritis was from sports injury and progressed. All other joints are good enough.

Have a history of low dose PED use - but 20 years ago (fina, winny, test mostly). Have a solid old school knowledge base Currently prescribed TRT 200mg t, 1mg Adex M/Th. Started Deca at 100mg and stopped asap- The deca caused a lump in 4 days and i bumped up Ana and added prami and vitex asap. Still have a knot week later.

Bloodwork results back soon.

Only been lifting again for about 2 weeks. Upper body is weak af comapred to a year ago (legs I havent pushed, but we'll say same).

Plan is slow and steady. 3 days a week lifting. 3 days cardio. Pretty out of shape for my standard, so playing it by ear for volume/intensity.

Weights: warm up sets then 2 sets to failure (6-10reps), drop sets by feel.

Cardio: cycling. Intensity varies depending on ability to lift (prioritizing strength)

M: Chest/Shoulders/calf's - brief metcon
Tu: 1-1.5hr cardio
W: Legs, core, brief metcon
Th: 1-1.5hr cardio
F: chest/delts/calf's - brief metcon
Sa: 1.5-4hr cardio
Su: rest

Diet:
Carb cycling as needed (based on how i finish workouts) 150g-300g
>180g protein
<75g fat
Will dial in as i begin to stall on progress.

Supps:
TRT 200mg Test 0.5mg Ana 2x/wk, 20mg var
Multi-vite
3g C
800iu E
PM ZMA
.25mg Reta 2x/wk
*Optional prescribed 100mg deca... we'll see - any tips on running w/o instant gyno?

Day1
Warm up/stretch
Incline bench
-145x9
-145x8
Standing OH Press
-85x8
-85x7+2
Pendelay Rows
-145x10
-145x10 (7 and 3 slop)
Rear Delt DB on incline bench
-10x20
-7.5x21+5+3
Standing calf raise singles
-45x8 - BW burn out
-45x6 - BW Burn out
6 min circuit
-6 DB OH Press 25
-8 Ring Rows
-10 Box step ups (BW)

@Flash_is_Fast great log beginning. Please share photo of you with your face blurred out, so we can understand your base and approve this log.

 

[Dreamer]

Agree would love to see the physique start point.

 

[Flash_is_Fast]

Starting point. Lots of work to do.

 

[Dreamer]

Starting point. Lots of work to do.

That will come off faster than you think with consistency, Reta may be a good addition

 

[LevButlerov]

Age 49
5'11
191 pounds

Background:
Have had a rough few years, and it's time to get back to making improvements.

Right now Im about 3 months out on a total hip. The arthritis was from sports injury and progressed. All other joints are good enough.

Have a history of low dose PED use - but 20 years ago (fina, winny, test mostly). Have a solid old school knowledge base Currently prescribed TRT 200mg t, 1mg Adex M/Th. Started Deca at 100mg and stopped asap- The deca caused a lump in 4 days and i bumped up Ana and added prami and vitex asap. Still have a knot week later.

Bloodwork results back soon.

Only been lifting again for about 2 weeks. Upper body is weak af comapred to a year ago (legs I havent pushed, but we'll say same).

Plan is slow and steady. 3 days a week lifting. 3 days cardio. Pretty out of shape for my standard, so playing it by ear for volume/intensity.

Weights: warm up sets then 2 sets to failure (6-10reps), drop sets by feel.

Cardio: cycling. Intensity varies depending on ability to lift (prioritizing strength)

M: Chest/Shoulders/calf's - brief metcon
Tu: 1-1.5hr cardio
W: Legs, core, brief metcon
Th: 1-1.5hr cardio
F: chest/delts/calf's - brief metcon
Sa: 1.5-4hr cardio
Su: rest

Diet:
Carb cycling as needed (based on how i finish workouts) 150g-300g
>180g protein
<75g fat
Will dial in as i begin to stall on progress.

Supps:
TRT 200mg Test 0.5mg Ana 2x/wk, 20mg var
Multi-vite
3g C
800iu E
PM ZMA
.25mg Reta 2x/wk
*Optional prescribed 100mg deca... we'll see - any tips on running w/o instant gyno?

Day1
Warm up/stretch
Incline bench
-145x9
-145x8
Standing OH Press
-85x8
-85x7+2
Pendelay Rows
-145x10
-145x10 (7 and 3 slop)
Rear Delt DB on incline bench
-10x20
-7.5x21+5+3
Standing calf raise singles
-45x8 - BW burn out
-45x6 - BW Burn out
6 min circuit
-6 DB OH Press 25
-8 Ring Rows
-10 Box step ups (BW)

Starting point. Lots of work to do.

welcome Fully to the EVO family @Flash_is_Fast thanks for sharing this. You look good in the pics.
Good start getting back into it!
145 incline bench and 85 overhead press are solid numbers after time off plus!

he deca lump sounds like bad reaction, what brand is this? can you post pics please

Your split with 3 training days and cycling on the others is fine but your macros are off, protein should be over 220 for you.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

 

[Flash_is_Fast]

TRT:
Test 200mg/wk (split in 2 doses)
Adex 1mg 2x/wk
Rx'd Deca not in use (cam from US compounding pharm)
Ret .5mg/wk

Daily Supplements:
Adderall 15mg/d Rx'd (off on weekends)
Caffiene 200-800mg/d
Yohimbine hcl 20mg/d
Creatine 5g

PM:
Multi-Vitamin
Vitamin C 3g
Vitamin E 800iu
ZMA 450mg Mg/30mg Zn


11/25/25
AM easy cardio/fasted (burning nervous energy, big consult meeting)
5m eliptical
5m c2 rower
5m eliptical

M1:
1cup egg whites, 2 eggs
2 slices toast w/ butter (daves bread)
1 Oikos pro key lime yogurt

Pre cardio:
1 cup coffee
10mg yohimbine hcl
10mg cardarine

1.5hr Endurance Ride (fasted normally)
Avg Power: 157w
Avg HR: 135
Calories: 979
Water, 1 liquid IV

M2:
Strawberry Nurri
Banana

M3
Daves bread
8oz boars head turkey
Mayo

M4
50g whey
Natures valley granola bar
5g creatine

M5:
Chicken pot pie crock pot mix
Chicken breast, frozen mixed veggies, cream of chicken, cream of celery
Guessing serving amount

Total Cal: 2352 (from myfitnesspal)
C: 198
P: 229
F: 67

 

[LevButlerov]

TRT:
Test 200mg/wk (split in 2 doses)
Adex 1mg 2x/wk
Rx'd Deca not in use (cam from US compounding pharm)
Ret .5mg/wk

Daily Supplements:
Adderall 15mg/d Rx'd (off on weekends)
Caffiene 200-800mg/d
Yohimbine hcl 20mg/d
Creatine 5g

PM:
Multi-Vitamin
Vitamin C 3g
Vitamin E 800iu
ZMA 450mg Mg/30mg Zn


11/25/25
AM easy cardio/fasted (burning nervous energy, big consult meeting)
5m eliptical
5m c2 rower
5m eliptical

M1:
1cup egg whites, 2 eggs
2 slices toast w/ butter (daves bread)
1 Oikos pro key lime yogurt

Pre cardio:
1 cup coffee
10mg yohimbine hcl
10mg cardarine

1.5hr Endurance Ride (fasted normally)
Avg Power: 157w
Avg HR: 135
Calories: 979
Water, 1 liquid IV

M2:
Strawberry Nurri
Banana

M3
Daves bread
8oz boars head turkey
Mayo

M4
50g whey
Natures valley granola bar
5g creatine

M5:
Chicken pot pie crock pot mix
Chicken breast, frozen mixed veggies, cream of chicken, cream of celery
Guessing serving amount

Total Cal: 2352 (from myfitnesspal)
C: 198
P: 229
F: 67

arimidex 1mg is too high, you need to drop that to .25mgs max .5mgs @Flash_is_Fast
supps you need to add digestive enzymes probiotics and pysllium husk ed

Good not bad but m4 should have some avocado in it.
we need to boost protein and add more omega 3 fats


@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Freki]

Adex 1mg 2x/wk

Welcome bro, thats a lot of Adex for 200mgs test, how are you feeling?
Joints sore?
Irritable?
Anxiety?

 

[Dreamer]

TRT:
Test 200mg/wk (split in 2 doses)
Adex 1mg 2x/wk
Rx'd Deca not in use (cam from US compounding pharm)
Ret .5mg/wk

Daily Supplements:
Adderall 15mg/d Rx'd (off on weekends)
Caffiene 200-800mg/d
Yohimbine hcl 20mg/d
Creatine 5g

PM:
Multi-Vitamin
Vitamin C 3g
Vitamin E 800iu
ZMA 450mg Mg/30mg Zn


11/25/25
AM easy cardio/fasted (burning nervous energy, big consult meeting)
5m eliptical
5m c2 rower
5m eliptical

M1:
1cup egg whites, 2 eggs
2 slices toast w/ butter (daves bread)
1 Oikos pro key lime yogurt

Pre cardio:
1 cup coffee
10mg yohimbine hcl
10mg cardarine

1.5hr Endurance Ride (fasted normally)
Avg Power: 157w
Avg HR: 135
Calories: 979
Water, 1 liquid IV

M2:
Strawberry Nurri
Banana

M3
Daves bread
8oz boars head turkey
Mayo

M4
50g whey
Natures valley granola bar
5g creatine

M5:
Chicken pot pie crock pot mix
Chicken breast, frozen mixed veggies, cream of chicken, cream of celery
Guessing serving amount

Total Cal: 2352 (from myfitnesspal)
C: 198
P: 229
F: 67

Nice meals and macros, good cardio, but as others have said - that adex is way too high mate, bloods would be helpful

 

[Flash_is_Fast]

Bloods on the way, labcorp holding results till 11/28.

The Adex dose was me, last bloods in June had E high. Then the shot of 100mg deca that lead to sensitivity and a lump. Just erring on side of caution.

Test 1234ng/dl
Estradiol 49.5 pg/ml (top normal range 42)

Mood seems normal. I'll cut back and see.

Side note: ever hear of Humatech gear? Legit?

 

[LevButlerov]

Bloods on the way, labcorp holding results till 11/28.

The Adex dose was me, last bloods in June had E high. Then the shot of 100mg deca that lead to sensitivity and a lump. Just erring on side of caution.

Test 1234ng/dl
Estradiol 49.5 pg/ml (top normal range 42)

Mood seems normal. I'll cut back and see.

Side note: ever hear of Humatech gear? Legit?

E2 at 49 with test at 1234 is fine so cut the arimidex down because you pushed it too early after that deca shot @Flash_is_Fast
I would get new bloods a bit later

Humatech has no consistent logs here and nothing verified so treat it as unknown and stick to sources with real bloods and repeat logs + users backing them.

 

[Flash_is_Fast]

11/26/25

M1:
1c egg whites, 2 eggs
Oikos triple0
Oatmeal, 1tbspn raisins, 1/4 apple, 1tbspn brown sugar, cinamon
1/2 diet orang fanta

Workout:
*dragging ass today from yesterdays ride
Drink - Liquid IV, 5g creatine
A. Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extensions
• 75x12
• 95x20
• Back Squat (slow controlled/just above parallel to not load implant too much)
• 115x8
• 135x8
• 135x8
• Split Squat
• 50 (25 DB's )x8/side
• 50 (25 DB's) x10/side
• SLDL
• 115x8
• 135x10
• 135x10
• Leg Curls
• 45x15+1
• Seated Calf Raise 3 sets to failure (12–15)
• 95x20
• 134x21+4
• Functional Conditioning (CrossFit-ish — 10 min)
• 10 35#KB swings
• 10 hanging L-Sit
• 10 Burpees
• *only 1 round - fried AF

M2:
50g whey
Banana
5g creatine

M3
8oz deliTurkey
2 slice Daves bread
<1 tbspn mayo
1/2 diet orange fanta

M4
Nurri RTD shake

M5: pic attached half eaten
Stew: Sirloin, Mushrooms, beef broth
1/2 cup white rice
Can of sprite 0

2353 kcal
P: 242
C: 200
F: 62

 

[HarleyGuy]

11/26/25

M1:
1c egg whites, 2 eggs
Oikos triple0
Oatmeal, 1tbspn raisins, 1/4 apple, 1tbspn brown sugar, cinamon
1/2 diet orang fanta

Workout:
*dragging ass today from yesterdays ride
Drink - Liquid IV, 5g creatine
A. Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extensions
• 75x12
• 95x20
• Back Squat (slow controlled/just above parallel to not load implant too much)
• 115x8
• 135x8
• 135x8
• Split Squat
• 50 (25 DB's )x8/side
• 50 (25 DB's) x10/side
• SLDL
• 115x8
• 135x10
• 135x10
• Leg Curls
• 45x15+1
• Seated Calf Raise 3 sets to failure (12–15)
• 95x20
• 134x21+4
• Functional Conditioning (CrossFit-ish — 10 min)
• 10 35#KB swings
• 10 hanging L-Sit
• 10 Burpees
• *only 1 round - fried AF

M2:
50g whey
Banana
5g creatine

M3
8oz deliTurkey
2 slice Daves bread
<1 tbspn mayo
1/2 diet orange fanta

M4
Nurri RTD shake

M5: pic attached half eaten
Stew: Sirloin, Mushrooms, beef broth
1/2 cup white rice
Can of sprite 0

2353 kcal
P: 242
C: 200
F: 62

Welcome to EVO brother! Looks like you're bouncing back from the total hip pretty damn well after 3 months.

Calories and macros look decent on a cut with the carbs low and protein high. I love the daily updates you'll get the most out of us and the most from yourself doing it this way!

How did the consult meeting go? Cortisol coming down after that by now I hope? LOL

 

[LevButlerov]

11/26/25

M1:
1c egg whites, 2 eggs
Oikos triple0
Oatmeal, 1tbspn raisins, 1/4 apple, 1tbspn brown sugar, cinamon
1/2 diet orang fanta

Workout:
*dragging ass today from yesterdays ride
Drink - Liquid IV, 5g creatine
A. Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extensions
• 75x12
• 95x20
• Back Squat (slow controlled/just above parallel to not load implant too much)
• 115x8
• 135x8
• 135x8
• Split Squat
• 50 (25 DB's )x8/side
• 50 (25 DB's) x10/side
• SLDL
• 115x8
• 135x10
• 135x10
• Leg Curls
• 45x15+1
• Seated Calf Raise 3 sets to failure (12–15)
• 95x20
• 134x21+4
• Functional Conditioning (CrossFit-ish — 10 min)
• 10 35#KB swings
• 10 hanging L-Sit
• 10 Burpees
• *only 1 round - fried AF

M2:
50g whey
Banana
5g creatine

M3
8oz deliTurkey
2 slice Daves bread
<1 tbspn mayo
1/2 diet orange fanta

M4
Nurri RTD shake

M5: pic attached half eaten
Stew: Sirloin, Mushrooms, beef broth
1/2 cup white rice
Can of sprite 0

2353 kcal
P: 242
C: 200
F: 62

I like that meal steak and mushrooms tasty @Flash_is_Fast
lets keep this updated

 

[Flash_is_Fast]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

 

[LevButlerov]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

Good cardio day, I like that long road bike ride, with fasting @Flash_is_Fast

Enjoy the Thanksgiving meal and get back to normal macros tomorrow.

 

[Mobster]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

One day to splurge

 

[stevesmi]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

@Flash_is_Fast much love for this one. yeah i needed rest but didn't get as much as i was hoping lol. hope you enjoyed it

 

[ceo]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

bros you looking good! that a lot of stims though. that don't fuck with your sleep? @Flash_is_Fast

 

[ROIDDERS]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

this is an awesome job stacking this fat burning stack. combine that with fasting and you are good @Flash_is_Fast just make sure you are hydrating anytime you take stims like that

 

[Ulter]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

@Flash_is_Fast if you're running reta then no need for these stims. i would stop the stims. they are going to hurt your heart health. keep the GW that is fine though

 

[2Thick]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

Fasted cardio on the road bike sounds really good man. Hour and a half is no joke. That takes a great amount of commitment and it shows that you're very serious. @Flash_is_Fast

 

[Flash_is_Fast]

The stim use has declined, but was really heavy until the last 2 years (40mg adderall daily, plus 600mg+ ).

I do take weekends off. Maybe a little ephedrine hcl...

I was Dx'd w/ adhd in college by a MD head of psych dept at big Uni in the 00's - before "everybody" had it. Definitely held me back at those times. According to him I was the worst case he'd seen. Essentially Ive got the "no result is good enough" variant, so i tend toward extremism and shit escalates quickly because satisfaction is VERY short term. Like getting second place in a national championship race and it doesn't mean shit within a few hours of the race.

In any event, I've cut back to min effective dose and actually never liked it. Kills creativity; feels like valium. However it helps me stay consistently on task for career and am a better father and husband with it.

It bumps resting HR 5-10bpm. BP is controlled.

I will say ever since starting reta my sleep duration has diminished and stims are now noticeable.

 

[ventureboy]

Background:
Have had a rough few years, and it's time to get back to making improvements.

Right now Im about 3 months out on a total hip. The arthritis was from sports injury and progressed. All other joints are good enough.

Following your log with interest bro as we are starting off at a fairly similar height, weight, age. Have you considered BP-157 and TB-500 to see if you can make some inroads to healing your hip?

 

[Flash_is_Fast]

I did before the MRI and surgery. My understanding is BPC is its effects are pretty localized, so I didn't want to inject into the joint and risk contamination/infection (not to mention I dont have the skill to get a pin in the right place that deep). Both may be helpful,

Im ~13 weeks out from the total hip replacement. Healing has been going well. Pain is gone, only some minor issues from moving the muscles around during the surgery - mostly hip flexors. They used anterior approach and dual mobility implant. So no muscles were cut, just stretched and moved.

Saw your log as well, looking forward to seeing your progress!

 

[ventureboy]

Im ~13 weeks out from the total hip replacement. Healing has been going well.

Ahh, my bad I thought you were still yet to have the surgery. Glad to hear it's healing well.

Regarding BPC-157 and it's systemic effects, I did a deep-dive on the studies, and although they are all rodent-based, the notion that localized injection is *required* is scientifically challenged by multiple rat studies showing healing of distant musculoskeletal injuries (like muscle and tendon) following administration far from the injury site, including both intraperitoneal injection and oral delivery (arginate salt version).

Granted, drawing conclusions from animal studies to establish efficacy in humans isn't ideal, but it's food for thought:

Study: Pentadecapeptide BPC 157 (PL 14736) improves ligament healing in the rat
Study: Achilles detachment in rat and stable gastric pentadecapeptide BPC 157

 

[Flash_is_Fast]

Bloodwork and daily update.

Bloodwork - i forgot i had it that day and ate before.


11/28/25
Woke up. Can tell I'm accumulating some fatigue. Going to stay aware and not go too deep

M1:
1c egg whites, 2 eggs
Oikos triple0 yogurt
English muffin, butter

M2:
50g whey, 5g creatine
Banana

M3:
Tuna sandwich
Tuna, mayo , relish, bread

Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• WeightedRring Dips (chest emphasis) 2 sets to failure (6–10)
• 10lbx10
• 10lbx7+bwx2
• Dumbbell Incline Fly / Press Hybrid 1 slow set to failure (10–12)
• 35x19
• 35x14
• Seated Dumbbell Shoulder Press 2 sets (8–10)
• 30x8
• 30x3+2
• Standing Rear Delt 2 sets (12–15)
• 15x15
• 15x1:
• Pull-ups 2 max-rep sets
• underhand - 7,
• Norm - 5
• MetCon 3rounds
• 8 35# KB Clean & Press
• 10 Floor Wipers 135

M4
Banana barebells bar

M5
Chili
1/2pound ground beef
Rotel
Kidney beans
Cottage cheese

Kcal: 2253
P: 242
C: 174
F: 67

 

[ballin2504]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

@Flash_is_Fast good work on the fast. That Reta really does help

 

[LevButlerov]

Bloodwork and daily update.

Bloodwork - i forgot i had it that day and ate before.


11/28/25
Woke up. Can tell I'm accumulating some fatigue. Going to stay aware and not go too deep

M1:
1c egg whites, 2 eggs
Oikos triple0 yogurt
English muffin, butter

M2:
50g whey, 5g creatine
Banana

M3:
Tuna sandwich
Tuna, mayo , relish, bread

Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• WeightedRring Dips (chest emphasis) 2 sets to failure (6–10)
• 10lbx10
• 10lbx7+bwx2
• Dumbbell Incline Fly / Press Hybrid 1 slow set to failure (10–12)
• 35x19
• 35x14
• Seated Dumbbell Shoulder Press 2 sets (8–10)
• 30x8
• 30x3+2
• Standing Rear Delt 2 sets (12–15)
• 15x15
• 15x1:
• Pull-ups 2 max-rep sets
• underhand - 7,
• Norm - 5
• MetCon 3rounds
• 8 35# KB Clean & Press
• 10 Floor Wipers 135

M4
Banana barebells bar

M5
Chili
1/2pound ground beef
Rotel
Kidney beans
Cottage cheese

Kcal: 2253
P: 242
C: 174
F: 67

Your bloods stabilized a lot I like the e2 in range and many values even liver cleaner now @Flash_is_Fast

the protein is high enough but can we bump up the fats?
did I miss it or no cardio here?

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

 

[Dreamer]

Training looking solid - potassium is a bit high, any reason you know of?

 

[toddthelineman]

Bloodwork and daily update.

Bloodwork - i forgot i had it that day and ate before.


11/28/25
Woke up. Can tell I'm accumulating some fatigue. Going to stay aware and not go too deep

M1:
1c egg whites, 2 eggs
Oikos triple0 yogurt
English muffin, butter

M2:
50g whey, 5g creatine
Banana

M3:
Tuna sandwich
Tuna, mayo , relish, bread

Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• WeightedRring Dips (chest emphasis) 2 sets to failure (6–10)
• 10lbx10
• 10lbx7+bwx2
• Dumbbell Incline Fly / Press Hybrid 1 slow set to failure (10–12)
• 35x19
• 35x14
• Seated Dumbbell Shoulder Press 2 sets (8–10)
• 30x8
• 30x3+2
• Standing Rear Delt 2 sets (12–15)
• 15x15
• 15x1:
• Pull-ups 2 max-rep sets
• underhand - 7,
• Norm - 5
• MetCon 3rounds
• 8 35# KB Clean & Press
• 10 Floor Wipers 135

M4
Banana barebells bar

M5
Chili
1/2pound ground beef
Rotel
Kidney beans
Cottage cheese

Kcal: 2253
P: 242
C: 174
F: 67

@Flash_is_Fast hey I’m just seeing your log now and just glancing at your bloodwork. I had high potassium at one point as well and it was affecting my heart rhythm. Please look into this, and make sure your body is regulating your potassium as it should. It was not a fun experience for me

 

[toddthelineman]

@Flash_is_Fast hey I’m just seeing your log now and just glancing at your bloodwork. I had high potassium at one point as well and it was affecting my heart rhythm. Please look into this, and make sure your body is regulating your potassium as it should. It was not a fun experience for me

Oh and I see you saying you’re feeling lack of energy. Well I did too and that’s not like me at all. Don’t freak out, I’m not trying to make you panic or anything but you should get ahead of this asap. Hopefully just an anomaly

 

[Flash_is_Fast]

Your bloods stabilized a lot I like the e2 in range and many values even liver cleaner now @Flash_is_Fast

the protein is high enough but can we bump up the fats?
did I miss it or no cardio here?

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

Bloodwork:
E2 was lower because i took extra arimidex after a gyno scare from the 100mg deca. The oldest E2 is more indicative of what it is normally.

With respect to the potassium, I ate a banana and whey before getting my blood drawn. Not normally out. Ill keep an eye on it. @toddthelineman: fatigue was from riding and fasting on thanksgiving I bet, but ill watch the potassium.

Diet:
Im open to bumping fat up, what should i be shooting for?

TRT+:
Sticking with the prescribed 200mg Test Cyp, 140mg Var, and 0.75mg Reta (weekly) for now through the end of the year (what I was using on current bloodwork)

Questions:
When I get ready to push ahead, is there any chance I could run a lower dose of Deca and still get joint benefits without sides, or should I just stay away?

For a refresher, 100mg resulted in a knot in less than a week. Its sensitivity resolved but theres still a peanut sized lump. My E2 was probably high like my prior bloodwrok (49'ish) at the time i began deca because i rarely used AI's.

Would Winny negate some of the sides, as Ive heard its anti progestrogenic (and I love that stuff!)?

 

[waggat]

11/26/25

M1:
1c egg whites, 2 eggs
Oikos triple0
Oatmeal, 1tbspn raisins, 1/4 apple, 1tbspn brown sugar, cinamon
1/2 diet orang fanta

Workout:
*dragging ass today from yesterdays ride
Drink - Liquid IV, 5g creatine
A. Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extensions
• 75x12
• 95x20
• Back Squat (slow controlled/just above parallel to not load implant too much)
• 115x8
• 135x8
• 135x8
• Split Squat
• 50 (25 DB's )x8/side
• 50 (25 DB's) x10/side
• SLDL
• 115x8
• 135x10
• 135x10
• Leg Curls
• 45x15+1
• Seated Calf Raise 3 sets to failure (12–15)
• 95x20
• 134x21+4
• Functional Conditioning (CrossFit-ish — 10 min)
• 10 35#KB swings
• 10 hanging L-Sit
• 10 Burpees
• *only 1 round - fried AF

M2:
50g whey
Banana
5g creatine

M3
8oz deliTurkey
2 slice Daves bread
<1 tbspn mayo
1/2 diet orange fanta

M4
Nurri RTD shake

M5: pic attached half eaten
Stew: Sirloin, Mushrooms, beef broth
1/2 cup white rice
Can of sprite 0

2353 kcal
P: 242
C: 200
F: 62

Good leg workout here. Macros looking good as well.

 

[waggat]

Bloodwork:
E2 was lower because i took extra arimidex after a gyno scare from the 100mg deca. The oldest E2 is more indicative of what it is normally.

With respect to the potassium, I ate a banana and whey before getting my blood drawn. Not normally out. Ill keep an eye on it. @toddthelineman: fatigue was from riding and fasting on thanksgiving I bet, but ill watch the potassium.

Diet:
Im open to bumping fat up, what should i be shooting for?

TRT+:
Sticking with the prescribed 200mg Test Cyp, 140mg Var, and 0.75mg Reta (weekly) for now through the end of the year (what I was using on current bloodwork)

Questions:
When I get ready to push ahead, is there any chance I could run a lower dose of Deca and still get joint benefits without sides, or should I just stay away?

For a refresher, 100mg resulted in a knot in less than a week. Its sensitivity resolved but theres still a peanut sized lump. My E2 was probably high like my prior bloodwrok (49'ish) at the time i began deca because i rarely used AI's.

Would Winny negate some of the sides, as Ive heard its anti progestrogenic (and I love that stuff!)?

I would say at least 80g for fat. Do you take fish oil? If not, that would be the best place to start. Add around 8g/day.

 

[Tiger Salman Khan]

Bloodwork:
E2 was lower because i took extra arimidex after a gyno scare from the 100mg deca. The oldest E2 is more indicative of what it is normally.

With respect to the potassium, I ate a banana and whey before getting my blood drawn. Not normally out. Ill keep an eye on it. @toddthelineman: fatigue was from riding and fasting on thanksgiving I bet, but ill watch the potassium.

Diet:
Im open to bumping fat up, what should i be shooting for?

TRT+:
Sticking with the prescribed 200mg Test Cyp, 140mg Var, and 0.75mg Reta (weekly) for now through the end of the year (what I was using on current bloodwork)

Questions:
When I get ready to push ahead, is there any chance I could run a lower dose of Deca and still get joint benefits without sides, or should I just stay away?

For a refresher, 100mg resulted in a knot in less than a week. Its sensitivity resolved but theres still a peanut sized lump. My E2 was probably high like my prior bloodwrok (49'ish) at the time i began deca because i rarely used AI's.

Would Winny negate some of the sides, as Ive heard its anti progestrogenic (and I love that stuff!)?

@Flash_is_Fast anything you choose for fat make sure it is good fat.......

 

[LevButlerov]

Bloodwork:
E2 was lower because i took extra arimidex after a gyno scare from the 100mg deca. The oldest E2 is more indicative of what it is normally.

With respect to the potassium, I ate a banana and whey before getting my blood drawn. Not normally out. Ill keep an eye on it. @toddthelineman: fatigue was from riding and fasting on thanksgiving I bet, but ill watch the potassium.

Thats fine potassium not an issue.

Diet:
Im open to bumping fat up, what should i be shooting for?

100 grams to start.

TRT+:
Sticking with the prescribed 200mg Test Cyp, 140mg Var, and 0.75mg Reta (weekly) for now through the end of the year (what I was using on current bloodwork)

thats fine for now with TRT+

Questions:
When I get ready to push ahead, is there any chance I could run a lower dose of Deca and still get joint benefits without sides, or should I just stay away?

For a refresher, 100mg resulted in a knot in less than a week. Its sensitivity resolved but theres still a peanut sized lump. My E2 was probably high like my prior bloodwrok (49'ish) at the time i began deca because i rarely used AI's.

Would Winny negate some of the sides, as Ive heard its anti progestrogenic (and I love that stuff!)?

you can do lower deca dose but you need proviron
but if you have sides from deca why use it?

winstrol would not negate anything with deca, proviron can help but no magic anti progestin out there

 

[Flash_is_Fast]

11/29/25

Pre WO:
200mg caff
25mg ephe hcl
10mg Yo hcl

Empty stomach endurance road ride
1h 45m
Avg Power 141w
Avg HR 124
1024 calories

M1:
2 eggs, egg whites
Greek Yogurt
2 slices toast, butter

M2:
Labrada lean body RTD
Granola bar

M3:
Turkey Leg

M4:
8oz Chicken Fajitas
2 tbspn guacamole
4tbspns pico
2 big tortillas

Cals 2363
P: 237
C: 166
F: 82

 

[LevButlerov]

11/29/25

Pre WO:
200mg caff
25mg ephe hcl
10mg Yo hcl

Empty stomach endurance road ride
1h 45m
Avg Power 141w
Avg HR 124
1024 calories

M1:
2 eggs, egg whites
Greek Yogurt
2 slices toast, butter

M2:
Labrada lean body RTD
Granola bar

M3:
Turkey Leg

M4:
8oz Chicken Fajitas
2 tbspn guacamole
4tbspns pico
2 big tortillas

Cals 2363
P: 237
C: 166
F: 82

Good macros today turkey leg m3 like my meal today lol

 

[HarleyGuy]

Bloodwork and daily update.

Bloodwork - i forgot i had it that day and ate before.


11/28/25
Woke up. Can tell I'm accumulating some fatigue. Going to stay aware and not go too deep

M1:
1c egg whites, 2 eggs
Oikos triple0 yogurt
English muffin, butter

M2:
50g whey, 5g creatine
Banana

M3:
Tuna sandwich
Tuna, mayo , relish, bread

Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• WeightedRring Dips (chest emphasis) 2 sets to failure (6–10)
• 10lbx10
• 10lbx7+bwx2
• Dumbbell Incline Fly / Press Hybrid 1 slow set to failure (10–12)
• 35x19
• 35x14
• Seated Dumbbell Shoulder Press 2 sets (8–10)
• 30x8
• 30x3+2
• Standing Rear Delt 2 sets (12–15)
• 15x15
• 15x1:
• Pull-ups 2 max-rep sets
• underhand - 7,
• Norm - 5
• MetCon 3rounds
• 8 35# KB Clean & Press
• 10 Floor Wipers 135

M4
Banana barebells bar

M5
Chili
1/2pound ground beef
Rotel
Kidney beans
Cottage cheese

Kcal: 2253
P: 242
C: 174
F: 67

Bloods look great bro well done! Nothing to be concerned about. Nice macros ratio, I keep my fats higher than my carbs usually but with your goals I get those macros.

 

[RoySimpson]

11/27/25

AM:
200mg caff
5mg adderall
10mg Yohimbine hcl
10mg cardarine

Fasted Cardio- Road Bike

torque/tempo intervals
Time: 1h 39m
Avg power: 181
Avg HR: 133
Kcal: 1224

Decided to fast after riding until Thanksgiving feasting, so ~17hrs (so another ~5hrs after the fasted ride) No way I'm making this long not eating w/o reta. Only doing 0.75mg/week - but its enough to make discomfort far less than normal - especially after that ride.

Today's food not tracked. Its Thanksgiving! Hope everyone stateside got some rest and family time. Same for everyone everywhere really!

@Flash_is_Fast solid work right here!

 

[Flash_is_Fast]

Week 2:

AM Weight 188
Mirror: maybe improvements. Likely optimism,
Last week - got tired from riding volume. Big jump from off the couch. Can handle more chest volume
Lesson - easier cardio for now.

Supplements/Cycle: no changes
200mg TRT (split dose)
.5mg Adex 2x
20mg Var daily
.75mg Reta (split)

This week Diet/Training will be a struggle. Lots of work obligations that are more important than how I look this week, plus travel. Will do my best to adapt reasonably.

12/1 Monday
AM: cardio empty stomach
2x 10m Eliptical
2x 5m c2 Rower
~300cal

M1:
2eggs, 1c egg whites, salsa
Greek yogurt
1 slice toast,butter

M2
Labrada lean body rtd
Oatmeal, raisins, apples, cinamon, 1tbspn brown sugar

M3:
turkey sandwhich

M4
Barebells bar

PMChest/Delts/Back
A. Warmup (8 min) Banded shoulder mobility Light DB press & rows 1–2 rounds: 10 pushups + 10 ring rows
Warm up sets for all
Incline Barbell Bench Press 2 sets to fail (6–8 reps)
155x8
155x6+2
Drop set
135x8
115x4
95x9
Overhead Barbell Press 2 sets to fail (6–8 reps)
85x6
Drop set
855x5 push pressx3
65x3
45x8
Pendelay Row 2 sets to fail (8–10 reps)
145x7
145x11
Rear Delt facing incline bench 1 heavy/1 burnout
(20 rep) 15x12
(30-40 rep) 7.5x
Standing Calf Raise 1 heavy set to failure (10–12) 1 slow negative set (8 reps)
95x20+5
45x lost count
3 Rounds
6 DB Push Press 35
8 ring rows
10 box step-ups

M5:
Bare Nuggets
2 cups Broccoli

M6:
Oikos Pro greek yogurt

Cal: 2416
C: 207
P: 235
F: 75

 

[LevButlerov]

Week 2:

AM Weight 188
Mirror: maybe improvements. Likely optimism,
Last week - got tired from riding volume. Big jump from off the couch. Can handle more chest volume
Lesson - easier cardio for now.

Supplements/Cycle: no changes
200mg TRT (split dose)
.5mg Adex 2x
20mg Var daily
.75mg Reta (split)

This week Diet/Training will be a struggle. Lots of work obligations that are more important than how I look this week, plus travel. Will do my best to adapt reasonably.

12/1 Monday
AM: cardio empty stomach
2x 10m Eliptical
2x 5m c2 Rower
~300cal

M1:
2eggs, 1c egg whites, salsa
Greek yogurt
1 slice toast,butter

M2
Labrada lean body rtd
Oatmeal, raisins, apples, cinamon, 1tbspn brown sugar

M3:
turkey sandwhich

M4
Barebells bar

PMChest/Delts/Back
A. Warmup (8 min) Banded shoulder mobility Light DB press & rows 1–2 rounds: 10 pushups + 10 ring rows
Warm up sets for all
Incline Barbell Bench Press 2 sets to fail (6–8 reps)
155x8
155x6+2
Drop set
135x8
115x4
95x9
Overhead Barbell Press 2 sets to fail (6–8 reps)
85x6
Drop set
855x5 push pressx3
65x3
45x8
Pendelay Row 2 sets to fail (8–10 reps)
145x7
145x11
Rear Delt facing incline bench 1 heavy/1 burnout
(20 rep) 15x12
(30-40 rep) 7.5x
Standing Calf Raise 1 heavy set to failure (10–12) 1 slow negative set (8 reps)
95x20+5
45x lost count
3 Rounds
6 DB Push Press 35
8 ring rows
10 box step-ups

M5:
Bare Nuggets
2 cups Broccoli

M6:
Oikos Pro greek yogurt

Cal: 2416
C: 207
P: 235
F: 75

Training we can stay with but the protein should be 250 can you bump?

 

[Flash_is_Fast]

Yep, 250 isnt a problem. Why so much?

 

[LevButlerov]

Yep, 250 isnt a problem. Why so much?

You need it to grow and keep mass and cut

 

[Flash_is_Fast]

12/3
AM: fasted cardio+ hotel gym
1.5mile 20# DB 15% incline farmers walk
DB Circuit 20x8/25x8/30x8
1 DB Curls
2 Standing toe raise single
3 OH DB Tricep press

M1:
Lean body rtd
Oatmeal, craisins, 1tspn brown sugar
M2:
Chik fil a grilled chicken sandwich
3 strips
M3:
Whey protein
Banana
M4:
2 tins tuna
2 tbspn mayo
2tbspn relish
M5:
Oikos Pro Greek Yogurt

Workout (after long work day +travel)
*taking easy b/c hip pain - believe its muscular but just in case)

Leg Extension
45x15
90x8
Hamstring Curl
45x12
Squat
95x10
135x10
135x20
SLDL
95x12
135x10
135x
Seated Toe Raise
135 x20
135x 23

PM: Adding left over MK677 to enhance sleep (works for me)

12/2
AM: fasted cardio
1hr Endurance ride

M1:
Lean body RTD
Banana

M2:
1.5 grilled chicken breast
Spanish rice
Grilled broccoli, carrots, cauliflower
M3:
Lean Body RTD
Granola bar
M4:
10oz Carne Aasada
1/2 cup pico
1/2cup rice

Cals: 2210
P: 223
C: 148
F: 77

Sleeps been shit, 2hrs then up, 2hrs then up. Can go back to sleep, this is unusual. Even on higher dose stims I normallly sleep better. Taking 3-4g tryptophan has helped before. Will add MK and 3 g tryp and see tonight.

 

[LevButlerov]

12/3
AM: fasted cardio+ hotel gym
1.5mile 20# DB 15% incline farmers walk
DB Circuit 20x8/25x8/30x8
1 DB Curls
2 Standing toe raise single
3 OH DB Tricep press

M1:
Lean body rtd
Oatmeal, craisins, 1tspn brown sugar
M2:
Chik fil a grilled chicken sandwich
3 strips
M3:
Whey protein
Banana
M4:
2 tins tuna
2 tbspn mayo
2tbspn relish
M5:
Oikos Pro Greek Yogurt

Workout (after long work day +travel)
*taking easy b/c hip pain - believe its muscular but just in case)

Leg Extension
45x15
90x8
Hamstring Curl
45x12
Squat
95x10
135x10
135x20
SLDL
95x12
135x10
135x
Seated Toe Raise
135 x20
135x 23

PM: Adding left over MK677 to enhance sleep (works for me)

12/2
AM: fasted cardio
1hr Endurance ride

M1:
Lean body RTD
Banana

M2:
1.5 grilled chicken breast
Spanish rice
Grilled broccoli, carrots, cauliflower
M3:
Lean Body RTD
Granola bar
M4:
10oz Carne Aasada
1/2 cup pico
1/2cup rice

Cals: 2210
P: 223
C: 148
F: 77

Sleeps been shit, 2hrs then up, 2hrs then up. Can go back to sleep, this is unusual. Even on higher dose stims I normallly sleep better. Taking 3-4g tryptophan has helped before. Will add MK and 3 g tryp and see tonight.

Good mix today @Flash_is_Fast even with that hip pain you did squats impressive!
135 lbs squats and SLDLs still landed clean.
Protein is good over 200 but we need to add collagen to this with bone broth
the MK677 at night should help sleep settle , you taking any other sleep aids?


@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Noah Wixx

 

[Dreamer]

12/3
AM: fasted cardio+ hotel gym
1.5mile 20# DB 15% incline farmers walk
DB Circuit 20x8/25x8/30x8
1 DB Curls
2 Standing toe raise single
3 OH DB Tricep press

M1:
Lean body rtd
Oatmeal, craisins, 1tspn brown sugar
M2:
Chik fil a grilled chicken sandwich
3 strips
M3:
Whey protein
Banana
M4:
2 tins tuna
2 tbspn mayo
2tbspn relish
M5:
Oikos Pro Greek Yogurt

Workout (after long work day +travel)
*taking easy b/c hip pain - believe its muscular but just in case)

Leg Extension
45x15
90x8
Hamstring Curl
45x12
Squat
95x10
135x10
135x20
SLDL
95x12
135x10
135x
Seated Toe Raise
135 x20
135x 23

PM: Adding left over MK677 to enhance sleep (works for me)

12/2
AM: fasted cardio
1hr Endurance ride

M1:
Lean body RTD
Banana

M2:
1.5 grilled chicken breast
Spanish rice
Grilled broccoli, carrots, cauliflower
M3:
Lean Body RTD
Granola bar
M4:
10oz Carne Aasada
1/2 cup pico
1/2cup rice

Cals: 2210
P: 223
C: 148
F: 77

Sleeps been shit, 2hrs then up, 2hrs then up. Can go back to sleep, this is unusual. Even on higher dose stims I normallly sleep better. Taking 3-4g tryptophan has helped before. Will add MK and 3 g tryp and see tonight.

Something that helped me is adding some carbs before bed especially if training in the evening - sleep was deeper and stayed asleep

 

[R.AP]

Bloodwork:
E2 was lower because i took extra arimidex after a gyno scare from the 100mg deca. The oldest E2 is more indicative of what it is normally.

With respect to the potassium, I ate a banana and whey before getting my blood drawn. Not normally out. Ill keep an eye on it. @toddthelineman: fatigue was from riding and fasting on thanksgiving I bet, but ill watch the potassium.

Diet:
Im open to bumping fat up, what should i be shooting for?

TRT+:
Sticking with the prescribed 200mg Test Cyp, 140mg Var, and 0.75mg Reta (weekly) for now through the end of the year (what I was using on current bloodwork)

Questions:
When I get ready to push ahead, is there any chance I could run a lower dose of Deca and still get joint benefits without sides, or should I just stay away?

For a refresher, 100mg resulted in a knot in less than a week. Its sensitivity resolved but theres still a peanut sized lump. My E2 was probably high like my prior bloodwrok (49'ish) at the time i began deca because i rarely used AI's.

Would Winny negate some of the sides, as Ive heard its anti progestrogenic (and I love that stuff!)?

Hey fella!

If you're looking to up your fat than Omega 3 and 9 sources are low hanging fruit when it comes to organ health here. Try some of the following:

- Fatty fish
- Almonds and Walnuts
- Avocado
- Dark chocolate

Did you get your lipids checked on your bloodwork if you're running VAR?

 

[Flash_is_Fast]

Good mix today @Flash_is_Fast even with that hip pain you did squats impressive!
135 lbs squats and SLDLs still landed clean.
Protein is good over 200 but we need to add collagen to this with bone broth
the MK677 at night should help sleep settle , you taking any other sleep aids?


@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Noah Wixx

Thanks, but Still about 180 pounds off the pre surgey squat and SLDL... gonna see how many reps i can get w/ 135 till i get the nod to add weight in January.

Re: Sleep - No, just tryptophan as needed.

 

[LevButlerov]

Thanks, but Still about 180 pounds off the pre surgey squat and SLDL... gonna see how many reps i can get w/ 135 till i get the nod to add weight in January.

Re: Sleep - No, just tryptophan as needed.

You will get there, lets keep adding the weight @Flash_is_Fast

for sleep you should try valerian zinc and magnesium ed

 

[Dreamer]

Thanks, but Still about 180 pounds off the pre surgey squat and SLDL... gonna see how many reps i can get w/ 135 till i get the nod to add weight in January.

Re: Sleep - No, just tryptophan as needed.

Also, Glycine, Magnesium Glycinate and L Theanine is great for sleep

 

[Flash_is_Fast]

12/4

PreWO
10mg cardarine
200mg caff, 10mg Yo, 5mg addy

AM: 1 hour endurance ride
Power: 150w
HR: 121
Kcal: 521

M1:
2eggs, egg whites
2 slices daves bread, butter
Oikos Pro greek yogurt
M2
Salmon, sweet potatoes, broccolini (overpriced fashion food business lunch - skinny girls portion)
M3:
Labrada rtd
Granola bar
M4:
1/2 apple
50g whey
M5:
Chili w/cottage cheese

Cals: 2347
P: 264
C: 161
F: 68

PM: 300mcg ipamoralin/cjc (possibly catch up on sleep)

 

[LevButlerov]

12/4

PreWO
10mg cardarine
200mg caff, 10mg Yo, 5mg addy

AM: 1 hour endurance ride
Power: 150w
HR: 121
Kcal: 521

M1:
2eggs, egg whites
2 slices daves bread, butter
Oikos Pro greek yogurt
M2
Salmon, sweet potatoes, broccolini (overpriced fashion food business lunch - skinny girls portion)
M3:
Labrada rtd
Granola bar
M4:
1/2 apple
50g whey
M5:
Chili w/cottage cheese

Cals: 2347
P: 264
C: 161
F: 68

PM: 300mcg ipamoralin/cjc (possibly catch up on sleep)

good day macros this is full day no more

 

[Flash_is_Fast]

Realizing Im far more out of shape than I thought after the time off. Essentially i had 6 months of decline, then 3 months af actual inactivity prior to the hip replacement surgery, then 2 months of basically bed rest and walking. Thats is literally the longest down time in my life, and being about 50 doesn't do me any favors.

For general fitness, any reason not to add in 20mg of cardarine daily and maybe 500-750mcg SLU?

Ive had great results doing 2 a days with cardarine before each (feeling like a super hero)

Never run SLU. Is it giving people similar magnitude results as cardarine?

 

[LevButlerov]

Realizing Im far more out of shape than I thought after the time off. Essentially i had 6 months of decline, then 3 months af actual inactivity prior to the hip replacement surgery, then 2 months of basically bed rest and walking. Thats is literally the longest down time in my life, and being about 50 doesn't do me any favors.

For general fitness, any reason not to add in 20mg of cardarine daily and maybe 500-750mcg SLU?

Ive had great results doing 2 a days with cardarine before each (feeling like a super hero)

Never run SLU. Is it giving people similar magnitude results as cardarine?

You can add 10mgs cardarine to start and 500mcg slu, should work well, you check umbrella labs? @Flash_is_Fast

 

[Flash_is_Fast]

12/5
AM: 10m eliptical/10min row

M1
2 eggs, 1c whites
2 slices Daves bread, buttter
Oikos Pro
M2:
50g Whey
Granola bar
M3:
Bare Nuggets
Broccoli, butter
M4:
Chicken Parm, veggies (no pasta)

F: Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• Weighted Dips (chest emphasis) 2 sets to failure (6–10)
• BWx8
• 10lbx9
• 10lbx
• BWx7
• Dumbbell Incline Fly / Press Hybrid 1 slow set to failure (10–12)
• 35x8
• 40x11
• Seated Dumbbell Shoulder Press 2 sets (8–10)
• 30x7
• 30x5
• Standing Rear Delt 2 sets (12–15)
• 15x15
• 15x15
• Pull-ups 4 max-rep sets
• underhand - 6
• Norm - 5
• Underhand - 5
• Norm - 4

Cals
P:250
C: 141
F:77
*added in 5g omega 3 fish oil daily

Bummed/stressed - big 2nd interview today and I think i may have stumbled. Overthinking and stressing out a ton. 1st interview and recruiter said its just me. We'll see what happens. gotta stop ruminating. have a good job, so not end of the world if it doesn't work out.

 

[LevButlerov]

12/5
AM: 10m eliptical/10min row

M1
2 eggs, 1c whites
2 slices Daves bread, buttter
Oikos Pro
M2:
50g Whey
Granola bar
M3:
Bare Nuggets
Broccoli, butter
M4:
Chicken Parm, veggies (no pasta)

F: Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• Weighted Dips (chest emphasis) 2 sets to failure (6–10)
• BWx8
• 10lbx9
• 10lbx
• BWx7
• Dumbbell Incline Fly / Press Hybrid 1 slow set to failure (10–12)
• 35x8
• 40x11
• Seated Dumbbell Shoulder Press 2 sets (8–10)
• 30x7
• 30x5
• Standing Rear Delt 2 sets (12–15)
• 15x15
• 15x15
• Pull-ups 4 max-rep sets
• underhand - 6
• Norm - 5
• Underhand - 5
• Norm - 4

Cals
P:250
C: 141
F:77
*added in 5g omega 3 fish oil daily

Bummed/stressed - big 2nd interview today and I think i may have stumbled. Overthinking and stressing out a ton. 1st interview and recruiter said its just me. We'll see what happens. gotta stop ruminating. have a good job, so not end of the world if it doesn't work out.

Good chest and back day with solid dip work @Flash_is_Fast
I like the pull ups thats my fav!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

 

[Dreamer]

12/5
AM: 10m eliptical/10min row

M1
2 eggs, 1c whites
2 slices Daves bread, buttter
Oikos Pro
M2:
50g Whey
Granola bar
M3:
Bare Nuggets
Broccoli, butter
M4:
Chicken Parm, veggies (no pasta)

F: Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• Weighted Dips (chest emphasis) 2 sets to failure (6–10)
• BWx8
• 10lbx9
• 10lbx
• BWx7
• Dumbbell Incline Fly / Press Hybrid 1 slow set to failure (10–12)
• 35x8
• 40x11
• Seated Dumbbell Shoulder Press 2 sets (8–10)
• 30x7
• 30x5
• Standing Rear Delt 2 sets (12–15)
• 15x15
• 15x15
• Pull-ups 4 max-rep sets
• underhand - 6
• Norm - 5
• Underhand - 5
• Norm - 4

Cals
P:250
C: 141
F:77
*added in 5g omega 3 fish oil daily

Bummed/stressed - big 2nd interview today and I think i may have stumbled. Overthinking and stressing out a ton. 1st interview and recruiter said its just me. We'll see what happens. gotta stop ruminating. have a good job, so not end of the world if it doesn't work out.

Nice training, would love to see a little more cardio and double the fish oil.

 

[HarleyGuy]

12/5
AM: 10m eliptical/10min row

M1
2 eggs, 1c whites
2 slices Daves bread, buttter
Oikos Pro
M2:
50g Whey
Granola bar
M3:
Bare Nuggets
Broccoli, butter
M4:
Chicken Parm, veggies (no pasta)

F: Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• Weighted Dips (chest emphasis) 2 sets to failure (6–10)
• BWx8
• 10lbx9
• 10lbx
• BWx7
• Dumbbell Incline Fly / Press Hybrid 1 slow set to failure (10–12)
• 35x8
• 40x11
• Seated Dumbbell Shoulder Press 2 sets (8–10)
• 30x7
• 30x5
• Standing Rear Delt 2 sets (12–15)
• 15x15
• 15x15
• Pull-ups 4 max-rep sets
• underhand - 6
• Norm - 5
• Underhand - 5
• Norm - 4

Cals
P:250
C: 141
F:77
*added in 5g omega 3 fish oil daily

Bummed/stressed - big 2nd interview today and I think i may have stumbled. Overthinking and stressing out a ton. 1st interview and recruiter said its just me. We'll see what happens. gotta stop ruminating. have a good job, so not end of the world if it doesn't work out.

Amazing work taking the time to do daily updates! This is what got me in shape and it really harnessed the power of EVO in me. Keep this up. Even it's 30 minutes out of your day it is worth your health brother!

There's a few things that stuck out to me:

Regarding BPC-157 and it's systemic effects, I did a deep-dive on the studies, and although they are all rodent-based, the notion that localized injection is *required* is scientifically challenged by multiple rat studies

@ventureboy This may well be true but just in case and until it's proven otherwise, I always site inject if it's injuries.

Yep, 250 isnt a problem. Why so much?

This isn't a lot with your goals bro, you wanna retain that muscle mass and lift hard too.

PM: 300mcg ipamoralin/cjc (possibly catch up on sleep)

THIS really stuck out to me. I haven't seen in any of your log where you have this on hand. You're not using this PRN are you? (as needed - for sleep). It's not really how this should be run.

Overthinking and stressing out a ton.

gotta stop ruminating

so not end of the world if it doesn't work out.

Quick solve for overthinking and ruminating = your last quote above . You answered your own question bro! You've got the right attitude. Expectations are the source of all suffering.

 

[Allupfromhere]

12/5
AM: 10m eliptical/10min row

M1
2 eggs, 1c whites
2 slices Daves bread, buttter
Oikos Pro
M2:
50g Whey
Granola bar
M3:
Bare Nuggets
Broccoli, butter
M4:
Chicken Parm, veggies (no pasta)

F: Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• Weighted Dips (chest emphasis) 2 sets to failure (6–10)
• BWx8
• 10lbx9
• 10lbx
• BWx7
• Dumbbell Incline Fly / Press Hybrid 1 slow set to failure (10–12)
• 35x8
• 40x11
• Seated Dumbbell Shoulder Press 2 sets (8–10)
• 30x7
• 30x5
• Standing Rear Delt 2 sets (12–15)
• 15x15
• 15x15
• Pull-ups 4 max-rep sets
• underhand - 6
• Norm - 5
• Underhand - 5
• Norm - 4

Cals
P:250
C: 141
F:77
*added in 5g omega 3 fish oil daily

Bummed/stressed - big 2nd interview today and I think i may have stumbled. Overthinking and stressing out a ton. 1st interview and recruiter said its just me. We'll see what happens. gotta stop ruminating. have a good job, so not end of the world if it doesn't work out.

Expectations are the source of all suffering.

@HarleyGuy hit the nail on the head brother. Dont waste energy on something you cant control. Let nature just take its course and shift your energy to areas you can control brother it will be more productive and will organically project to other areas in your life too

 

[Flash_is_Fast]

@HarleyGuy @Allupfromhere apreciate the feedback.

Didn't sleep at all last night - maybe 3 hours. So today was just regroup. Did some work for my job to get out of my head, no workout. Tried to push down some food because zero appetite.

The MK and Ipamoralin are just on hand, yeah - not the clearest Ive ever been last few days.

Goal is just a good nights sleep and back on track tomorrow.

 

[HarleyGuy]

@HarleyGuy hit the nail on the head brother. Dont waste energy on something you cant control. Let nature just take its course and shift your energy to areas you can control brother it will be more productive and will organically project to other areas in your life too

Fuck I love you @Allupfromhere
I like to say "LNB"... Life is None of my Business

 

[HarleyGuy]

@HarleyGuy @Allupfromhere apreciate the feedback.

Didn't sleep at all last night - maybe 3 hours. So today was just regroup. Did some work for my job to get out of my head, no workout. Tried to push down some food because zero appetite.

The MK and Ipamoralin are just on hand, yeah - not the clearest Ive ever been last few days.

Goal is just a good nights sleep and back on track tomorrow.

The MK and Ipamoralin are just on hand, yeah - not the clearest Ive ever been last few days.

Neither are used for 'on hand' unless you find it does something for you?

 

[Allupfromhere]

@HarleyGuy @Allupfromhere apreciate the feedback.

Didn't sleep at all last night - maybe 3 hours. So today was just regroup. Did some work for my job to get out of my head, no workout. Tried to push down some food because zero appetite.

The MK and Ipamoralin are just on hand, yeah - not the clearest Ive ever been last few days.

Goal is just a good nights sleep and back on track tomorrow.

Can always try this combo for sleep brother
Magnesium
Zinc
Gaba
Valerian

 

[Flash_is_Fast]

12/7:
*actually slept good last night. Had banana and whey close to bed. Wonder if its the low blood sugar because it feels like the tren sleep issues the pod references.

AM: Fasted endurance rise
Time: 1:45
Avg Power: 171w
Avg HR: 129
KCal: 1179

M1:
50g whey
Banana
4g omega 3's
M2
Turkey sandwich, 8oz turkey
M3
50g whey
Blueberry fig bars
M4
Crock pot Chicken & veggies
Biscuit
4g Omega 3's
M5
Greek Yogurt

Cals: 2411
P: 238
C: 192
F: 70

Getting antsy on bumping doses even though theres no need.

Hip is a little notchy/grindy but cant tell id its implant or soft tissue adapting to new geometry. Hopefully just soft tissue.

 

[LevButlerov]

12/7:
*actually slept good last night. Had banana and whey close to bed. Wonder if its the low blood sugar because it feels like the tren sleep issues the pod references.

AM: Fasted endurance rise
Time: 1:45
Avg Power: 171w
Avg HR: 129
KCal: 1179

M1:
50g whey
Banana
4g omega 3's
M2
Turkey sandwich, 8oz turkey
M3
50g whey
Blueberry fig bars
M4
Crock pot Chicken & veggies
Biscuit
4g Omega 3's
M5
Greek Yogurt

Cals: 2411
P: 238
C: 192
F: 70

Getting antsy on bumping doses even though theres no need.

Hip is a little notchy/grindy but cant tell id its implant or soft tissue adapting to new geometry. Hopefully just soft tissue.

it coudl be low blood sugar prebed @Flash_is_Fast have you tried prebed protein shake with oats?

 

[Flash_is_Fast]

No, havent.

Will try. Is 20-25g enough?

 

[LevButlerov]

No, havent.

Will try. Is 20-25g enough?

20 grams protein and 1/4 cup oatmeal with 1 tbps of almond butter but walnut butter better @Flash_is_Fast

 

[Flash_is_Fast]

2/8 Week 3
Progress is hard to measure. AM's i can tell theres fat loss. Strength coming back slowly. Hip feels good, sometimes a bit of discomfort in the area.

Hard to tell if var is real. Nothing noticeable. Chest a little sensitive at .25mg adex 2x/wk. back to 0.5mg.

Thinking of upping T from 200 to 250. Can go to 500, but not pushing legs till after doc sees imaging and says we're good.

Reta dose may go back down to 0.5mg/weekly because having a hard time eating enough.

AM: cardio
2x 10m Eliptical
2x 5m c2 Rower

M1
2eggs, 1c egg whites
2 slices Toast
M2
Beef Chili (kidney beans, rotel) w/ cottage cheese
M3
Labrada RTD
Granola bar
M4
Crock pot chicken/veggies
5g omega 3's
M5
50gCasein/whey
1/4cup oats

Cal: 2385
P 259
C 163
F 71

PMChest/Delts/Back
A. Warmup
Incline Barbell Bench Press
145x9
145x6
135x8
Overhead Barbell Press
Drop sets
95x5/85x3/65x8
95x4/85x4/65x7
Lateral Raises
20x8
20x12
Pendelay Row
135x8
145x6
Rear Delt facing incline bench 1 heavy/1 burnout
(20 rep) 15x 12
(30-40 rep) 7.5x
Standing Calf Raise (Single Leg)
45x10
45x10
3 round circuit

• 6x 65# Hang cleans
• 6 x ring dips
• 6 Pull ups
• 12 box step-ups (+15KB)

*music is way better than podcasts for training. Found another gear.

 

[LevButlerov]

2/8 Week 3
Progress is hard to measure. AM's i can tell theres fat loss. Strength coming back slowly. Hip feels good, sometimes a bit of discomfort in the area.

Hard to tell if var is real. Nothing noticeable. Chest a little sensitive at .25mg adex 2x/wk. back to 0.5mg.

Thinking of upping T from 200 to 250. Can go to 500, but not pushing legs till after doc sees imaging and says we're good.

Reta dose may go back down to 0.5mg/weekly because having a hard time eating enough.

AM: cardio
2x 10m Eliptical
2x 5m c2 Rower

M1
2eggs, 1c egg whites
2 slices Toast
M2
Beef Chili (kidney beans, rotel) w/ cottage cheese
M3
Labrada RTD
Granola bar
M4
Crock pot chicken/veggies
5g omega 3's
M5
50gCasein/whey
1/4cup oats

Cal: 2385
P 259
C 163
F 71

PMChest/Delts/Back
A. Warmup
Incline Barbell Bench Press
145x9
145x6
135x8
Overhead Barbell Press
Drop sets
95x5/85x3/65x8
95x4/85x4/65x7
Lateral Raises
20x8
20x12
Pendelay Row
135x8
145x6
Rear Delt facing incline bench 1 heavy/1 burnout
(20 rep) 15x 12
(30-40 rep) 7.5x
Standing Calf Raise (Single Leg)
45x10
45x10
3 round circuit

• 6x 65# Hang cleans
• 6 x ring dips
• 6 Pull ups
• 12 box step-ups (+15KB)

*music is way better than podcasts for training. Found another gear.

not sure if Ive seen your anavar pics please post them @Flash_is_Fast where they from?
Training looks good but drop to 110 on the bench as your drop set and higher volume

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

2/8 Week 3
Progress is hard to measure. AM's i can tell theres fat loss. Strength coming back slowly. Hip feels good, sometimes a bit of discomfort in the area.

Hard to tell if var is real. Nothing noticeable. Chest a little sensitive at .25mg adex 2x/wk. back to 0.5mg.

Thinking of upping T from 200 to 250. Can go to 500, but not pushing legs till after doc sees imaging and says we're good.

Reta dose may go back down to 0.5mg/weekly because having a hard time eating enough.

AM: cardio
2x 10m Eliptical
2x 5m c2 Rower

M1
2eggs, 1c egg whites
2 slices Toast
M2
Beef Chili (kidney beans, rotel) w/ cottage cheese
M3
Labrada RTD
Granola bar
M4
Crock pot chicken/veggies
5g omega 3's
M5
50gCasein/whey
1/4cup oats

Cal: 2385
P 259
C 163
F 71

PMChest/Delts/Back
A. Warmup
Incline Barbell Bench Press
145x9
145x6
135x8
Overhead Barbell Press
Drop sets
95x5/85x3/65x8
95x4/85x4/65x7
Lateral Raises
20x8
20x12
Pendelay Row
135x8
145x6
Rear Delt facing incline bench 1 heavy/1 burnout
(20 rep) 15x 12
(30-40 rep) 7.5x
Standing Calf Raise (Single Leg)
45x10
45x10
3 round circuit

• 6x 65# Hang cleans
• 6 x ring dips
• 6 Pull ups
• 12 box step-ups (+15KB)

*music is way better than podcasts for training. Found another gear.

how much Var are you taking and where did you source it?

 

[Flash_is_Fast]

12/9
Fasted endurance ride
1h5m
P: 158
Hr: 127
Kcal: 585

M1
2 eggs, 1c egg whites
Greek yogurt
Toast, butter
M2
Labrada RTD
M3
Turkey sandwich
M4
50g Whey
Granola bar
M5
Grilled chicken
Salad, italian dressing
Mashed potatoes

Cal: 2421
P 241
C 163
F 91

Sleep was better. Nothing noteworthy. Pluggin away.

 

[LevButlerov]

12/9
Fasted endurance ride
1h5m
P: 158
Hr: 127
Kcal: 585

M1
2 eggs, 1c egg whites
Greek yogurt
Toast, butter
M2
Labrada RTD
M3
Turkey sandwich
M4
50g Whey
Granola bar
M5
Grilled chicken
Salad, italian dressing
Mashed potatoes

Cal: 2421
P 241
C 163
F 91

Sleep was better. Nothing noteworthy. Pluggin away.

are you ok at sharing the anavar bottle or no go? @Flash_is_Fast

good day today but i'd like to see you add avocado and more carbs if you can

 

[waggat]

2/8 Week 3
Progress is hard to measure. AM's i can tell theres fat loss. Strength coming back slowly. Hip feels good, sometimes a bit of discomfort in the area.

Hard to tell if var is real. Nothing noticeable. Chest a little sensitive at .25mg adex 2x/wk. back to 0.5mg.

Thinking of upping T from 200 to 250. Can go to 500, but not pushing legs till after doc sees imaging and says we're good.

Reta dose may go back down to 0.5mg/weekly because having a hard time eating enough.

AM: cardio
2x 10m Eliptical
2x 5m c2 Rower

M1
2eggs, 1c egg whites
2 slices Toast
M2
Beef Chili (kidney beans, rotel) w/ cottage cheese
M3
Labrada RTD
Granola bar
M4
Crock pot chicken/veggies
5g omega 3's
M5
50gCasein/whey
1/4cup oats

Cal: 2385
P 259
C 163
F 71

PMChest/Delts/Back
A. Warmup
Incline Barbell Bench Press
145x9
145x6
135x8
Overhead Barbell Press
Drop sets
95x5/85x3/65x8
95x4/85x4/65x7
Lateral Raises
20x8
20x12
Pendelay Row
135x8
145x6
Rear Delt facing incline bench 1 heavy/1 burnout
(20 rep) 15x 12
(30-40 rep) 7.5x
Standing Calf Raise (Single Leg)
45x10
45x10
3 round circuit

• 6x 65# Hang cleans
• 6 x ring dips
• 6 Pull ups
• 12 box step-ups (+15KB)

*music is way better than podcasts for training. Found another gear.

Nice workout mate. Those drop sets on the shoulder press look like tough going.

 

[Flash_is_Fast]

12/11
AM:
Caffiene, cardarine, Yohimbine
Fasted endurance ride
1hr
P: 143
Hr: 121
Kcal: 546

M1
2eggs, 1 cup whites
Greek Yogurt
2 slices toast, butter
4g fish oil
M2
Barebels bar
M3
Tuna sandwich
M4
50g whey
1/4c oats
5g creatine
M5
8oz Steak, broccolli, sweet potato fries (air fried)
M6
25g casein
1/4 cup oats
5g creatine

Cal
P 252
C 185
F 107

Pre-wo: cardarine, yohimbine
PM Legs
Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extension/SS lying leg curl
• 45x12/12
• 70x8/4 (note- hammys being gay- kill em)
• Back Squat
• 95x10
• 135x10
• 155x8
• Bulgo Split Squats front rack
• Barx 10L/10R
• 65x 8L/8R
• SLDL
• 95x8
• 135x 8
• 155x6
• Lying Leg Curls
• 45x10
• 65x8
• Seated Calf Raise
• 135x20
• 185x 23

Feeling good working out. Just really positive.

Hammies and posterior chain need some work. Who knew a year deteriorating would make you weak?

 

[LevButlerov]

12/11
AM:
Caffiene, cardarine, Yohimbine
Fasted endurance ride
1hr
P: 143
Hr: 121
Kcal: 546

M1
2eggs, 1 cup whites
Greek Yogurt
2 slices toast, butter
4g fish oil
M2
Barebels bar
M3
Tuna sandwich
M4
50g whey
1/4c oats
5g creatine
M5
8oz Steak, broccolli, sweet potato fries (air fried)
M6
25g casein
1/4 cup oats
5g creatine

Cal
P 252
C 185
F 107

Pre-wo: cardarine, yohimbine
PM Legs
Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extension/SS lying leg curl
• 45x12/12
• 70x8/4 (note- hammys being gay- kill em)
• Back Squat
• 95x10
• 135x10
• 155x8
• Bulgo Split Squats front rack
• Barx 10L/10R
• 65x 8L/8R
• SLDL
• 95x8
• 135x 8
• 155x6
• Lying Leg Curls
• 45x10
• 65x8
• Seated Calf Raise
• 135x20
• 185x 23

Feeling good working out. Just really positive.

Hammies and posterior chain need some work. Who knew a year deteriorating would make you weak?

They need work but you're doing that thats progress already @Flash_is_Fast
good needs more carbs actually +20-30

 

[Mobster]

I wanna see squats over 200

 

[stevesmi]

12/11
AM:
Caffiene, cardarine, Yohimbine
Fasted endurance ride
1hr
P: 143
Hr: 121
Kcal: 546

M1
2eggs, 1 cup whites
Greek Yogurt
2 slices toast, butter
4g fish oil
M2
Barebels bar
M3
Tuna sandwich
M4
50g whey
1/4c oats
5g creatine
M5
8oz Steak, broccolli, sweet potato fries (air fried)
M6
25g casein
1/4 cup oats
5g creatine

Cal
P 252
C 185
F 107

Pre-wo: cardarine, yohimbine
PM Legs
Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extension/SS lying leg curl
• 45x12/12
• 70x8/4 (note- hammys being gay- kill em)
• Back Squat
• 95x10
• 135x10
• 155x8
• Bulgo Split Squats front rack
• Barx 10L/10R
• 65x 8L/8R
• SLDL
• 95x8
• 135x 8
• 155x6
• Lying Leg Curls
• 45x10
• 65x8
• Seated Calf Raise
• 135x20
• 185x 23

Feeling good working out. Just really positive.

Hammies and posterior chain need some work. Who knew a year deteriorating would make you weak?

@Flash_is_Fast the legs are looking good to me. good work achieving balance and doing both sides of your legs.

 

[Ulter]

12/11
AM:
Caffiene, cardarine, Yohimbine
Fasted endurance ride
1hr
P: 143
Hr: 121
Kcal: 546

M1
2eggs, 1 cup whites
Greek Yogurt
2 slices toast, butter
4g fish oil
M2
Barebels bar
M3
Tuna sandwich
M4
50g whey
1/4c oats
5g creatine
M5
8oz Steak, broccolli, sweet potato fries (air fried)
M6
25g casein
1/4 cup oats
5g creatine

Cal
P 252
C 185
F 107

Pre-wo: cardarine, yohimbine
PM Legs
Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extension/SS lying leg curl
• 45x12/12
• 70x8/4 (note- hammys being gay- kill em)
• Back Squat
• 95x10
• 135x10
• 155x8
• Bulgo Split Squats front rack
• Barx 10L/10R
• 65x 8L/8R
• SLDL
• 95x8
• 135x 8
• 155x6
• Lying Leg Curls
• 45x10
• 65x8
• Seated Calf Raise
• 135x20
• 185x 23

Feeling good working out. Just really positive.

Hammies and posterior chain need some work. Who knew a year deteriorating would make you weak?

lying leg curls and seated calf raises are fantastic. Great way to hit the legs and do everything all at once. @Flash_is_Fast

 

[2Thick]

12/11
AM:
Caffiene, cardarine, Yohimbine
Fasted endurance ride
1hr
P: 143
Hr: 121
Kcal: 546

M1
2eggs, 1 cup whites
Greek Yogurt
2 slices toast, butter
4g fish oil
M2
Barebels bar
M3
Tuna sandwich
M4
50g whey
1/4c oats
5g creatine
M5
8oz Steak, broccolli, sweet potato fries (air fried)
M6
25g casein
1/4 cup oats
5g creatine

Cal
P 252
C 185
F 107

Pre-wo: cardarine, yohimbine
PM Legs
Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extension/SS lying leg curl
• 45x12/12
• 70x8/4 (note- hammys being gay- kill em)
• Back Squat
• 95x10
• 135x10
• 155x8
• Bulgo Split Squats front rack
• Barx 10L/10R
• 65x 8L/8R
• SLDL
• 95x8
• 135x 8
• 155x6
• Lying Leg Curls
• 45x10
• 65x8
• Seated Calf Raise
• 135x20
• 185x 23

Feeling good working out. Just really positive.

Hammies and posterior chain need some work. Who knew a year deteriorating would make you weak?

These aren't easy workouts at all. @Flash_is_Fast The lying leg curls and seated calf raises are fantastic and I love the back squat.

 

[Flash_is_Fast]

Love that! Me Too.

Im 16weeks post surgery. Slowly bumping up. 10 pounds a week will see 315 again in no time.

 

[ROIDDERS]

Love that! Me Too.

Im 16weeks post surgery. Slowly bumping up. 10 pounds a week will see 315 again in no time.

@Flash_is_Fast what is that black thing in the picture? that is pretty cool stuff. that inside your body?

 

[Flash_is_Fast]

@ROIDDERS its an artificial hip. Titanium implant. Hip joint was fucked. So they filet you, cut off the femoral head, bore out the pelvis, and replace it with titanium and ceramic components. Sew you back up and its off to the races (some choose the couch).

 

[ceo]

12/11
AM:
Caffiene, cardarine, Yohimbine
Fasted endurance ride
1hr
P: 143
Hr: 121
Kcal: 546

M1
2eggs, 1 cup whites
Greek Yogurt
2 slices toast, butter
4g fish oil
M2
Barebels bar
M3
Tuna sandwich
M4
50g whey
1/4c oats
5g creatine
M5
8oz Steak, broccolli, sweet potato fries (air fried)
M6
25g casein
1/4 cup oats
5g creatine

Cal
P 252
C 185
F 107

Pre-wo: cardarine, yohimbine
PM Legs
Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extension/SS lying leg curl
• 45x12/12
• 70x8/4 (note- hammys being gay- kill em)
• Back Squat
• 95x10
• 135x10
• 155x8
• Bulgo Split Squats front rack
• Barx 10L/10R
• 65x 8L/8R
• SLDL
• 95x8
• 135x 8
• 155x6
• Lying Leg Curls
• 45x10
• 65x8
• Seated Calf Raise
• 135x20
• 185x 23

Feeling good working out. Just really positive.

Hammies and posterior chain need some work. Who knew a year deteriorating would make you weak?

bros solid work on this one. the leg training is looking strong! i want to see you kill it going forward and keep up the consistency @Flash_is_Fast

 

[Noah Wixx]

12/11
AM:
Caffiene, cardarine, Yohimbine
Fasted endurance ride
1hr
P: 143
Hr: 121
Kcal: 546

M1
2eggs, 1 cup whites
Greek Yogurt
2 slices toast, butter
4g fish oil
M2
Barebels bar
M3
Tuna sandwich
M4
50g whey
1/4c oats
5g creatine
M5
8oz Steak, broccolli, sweet potato fries (air fried)
M6
25g casein
1/4 cup oats
5g creatine

Cal
P 252
C 185
F 107

Pre-wo: cardarine, yohimbine
PM Legs
Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extension/SS lying leg curl
• 45x12/12
• 70x8/4 (note- hammys being gay- kill em)
• Back Squat
• 95x10
• 135x10
• 155x8
• Bulgo Split Squats front rack
• Barx 10L/10R
• 65x 8L/8R
• SLDL
• 95x8
• 135x 8
• 155x6
• Lying Leg Curls
• 45x10
• 65x8
• Seated Calf Raise
• 135x20
• 185x 23

Feeling good working out. Just really positive.

Hammies and posterior chain need some work. Who knew a year deteriorating would make you weak?

Its excellent being positive and motivated keep it going

 

[ballin2504]

12/11
AM:
Caffiene, cardarine, Yohimbine
Fasted endurance ride
1hr
P: 143
Hr: 121
Kcal: 546

M1
2eggs, 1 cup whites
Greek Yogurt
2 slices toast, butter
4g fish oil
M2
Barebels bar
M3
Tuna sandwich
M4
50g whey
1/4c oats
5g creatine
M5
8oz Steak, broccolli, sweet potato fries (air fried)
M6
25g casein
1/4 cup oats
5g creatine

Cal
P 252
C 185
F 107

Pre-wo: cardarine, yohimbine
PM Legs
Warmup (10 min) Air squats, hip mobility, light RDLs

• Leg Extension/SS lying leg curl
• 45x12/12
• 70x8/4 (note- hammys being gay- kill em)
• Back Squat
• 95x10
• 135x10
• 155x8
• Bulgo Split Squats front rack
• Barx 10L/10R
• 65x 8L/8R
• SLDL
• 95x8
• 135x 8
• 155x6
• Lying Leg Curls
• 45x10
• 65x8
• Seated Calf Raise
• 135x20
• 185x 23

Feeling good working out. Just really positive.

Hammies and posterior chain need some work. Who knew a year deteriorating would make you weak?

@Flash_is_Fast looks like you’re putting in the work needed man! They will be there before you know it.

 

[Flash_is_Fast]

Week 4:
Weight down to 186. Veins coming back to forearms.

Supplements:No changes (*but plan to add)
TRT 200mg/wk (split M/Th)
Var 25mg/d (split am/pm)
Arimidex 0.5mg/d (m/th)
Reta 0.75mg (split m/th)
*cardarine and SLU on the way. Planning card @ 10mg 2x/day, SLU 250mcg 2x/d (pre workout for both)

Had birthdays and Christmas shopping. Did best I could. Rode bike am sat/sun. Also had lasagna, cake & ice cream Sunday.

Back to clean diet and going to up volume to lifting and cardio. Plan:
M: am cardio / pm upper
T: am cardio /pm lower
W: am cardio active recovery/super low intensity
Th: am cardio / pm upper
F: am cardio /pm lower
Sat: rest or endurance ride
Sun: rest or endurance ride

Monday:
AM: fasted cardio
20min elliptical

M1: 2 eggs, 1c whites, salsa, 2 slices toast, greek yogurt
M2: 8oz turkey, mayo, pickles, non gmo bread
M3: 50g whey, banana
M4: grilled chicken breast, mashed potatoes, 4g fish oil

Cal: 2157
P: 227
C: 152
F: 67

PM Lifting
Deadlift work up to 1x5 (but protecting hip)
135x8
185x6
205x6
Incline Bench (warm up sets)
155x7
155x6 pause 2
Flat DB Flies (warm up sets)
40x12
Standing OH Press (warm up sets)
95/75/55 drop sets
-7/6/9
-3/3/7
Pendelay row (warm up sets)
155x7
Rear Delt raises facing incl bench
15x16
12.5x14
10x16
Pull ups
Underhand 6
Overhand 5
Standing Toe raise (singles)
15x20
15x20

 

[Flash_is_Fast]

12/16
AM cycling fasted
W: 146
Hr: 120
Cals: 507

M1: 2eggs, 1c whites, toast, greek yogurt.
M2: 50g whey, 1/4 cup oats, 5g creatine, 4g fish oil
M3: banana, greek yogurt
M4: 2 tins Tuna, mayo, relish

Cals: 2412
P 259
C 162
F 78

 

[LevButlerov]

Week 4:
Weight down to 186. Veins coming back to forearms.

Supplements:No changes (*but plan to add)
TRT 200mg/wk (split M/Th)
Var 25mg/d (split am/pm)
Arimidex 0.5mg/d (m/th)
Reta 0.75mg (split m/th)
*cardarine and SLU on the way. Planning card @ 10mg 2x/day, SLU 250mcg 2x/d (pre workout for both)

Had birthdays and Christmas shopping. Did best I could. Rode bike am sat/sun. Also had lasagna, cake & ice cream Sunday.

Back to clean diet and going to up volume to lifting and cardio. Plan:
M: am cardio / pm upper
T: am cardio /pm lower
W: am cardio active recovery/super low intensity
Th: am cardio / pm upper
F: am cardio /pm lower
Sat: rest or endurance ride
Sun: rest or endurance ride

Monday:
AM: fasted cardio
20min elliptical

M1: 2 eggs, 1c whites, salsa, 2 slices toast, greek yogurt
M2: 8oz turkey, mayo, pickles, non gmo bread
M3: 50g whey, banana
M4: grilled chicken breast, mashed potatoes, 4g fish oil

Cal: 2157
P: 227
C: 152
F: 67

PM Lifting
Deadlift work up to 1x5 (but protecting hip)
135x8
185x6
205x6
Incline Bench (warm up sets)
155x7
155x6 pause 2
Flat DB Flies (warm up sets)
40x12
Standing OH Press (warm up sets)
95/75/55 drop sets
-7/6/9
-3/3/7
Pendelay row (warm up sets)
155x7
Rear Delt raises facing incl bench
15x16
12.5x14
10x16
Pull ups
Underhand 6
Overhand 5
Standing Toe raise (singles)
15x20
15x20

186 good weight for you good cardio too and i like the deads but how about normal supps like probiotics bone broth?

12/16
AM cycling fasted
W: 146
Hr: 120
Cals: 507

M1: 2eggs, 1c whites, toast, greek yogurt.
M2: 50g whey, 1/4 cup oats, 5g creatine, 4g fish oil
M3: banana, greek yogurt
M4: 2 tins Tuna, mayo, relish

Cals: 2412
P 259
C 162
F 78

good macros lets add some omega 3s please @Flash_is_Fast

 

[Flash_is_Fast]

186 good weight for you good cardio too and i like the deads but how about normal supps like probiotics bone broth?

good macros lets add some omega 3s please @Flash_is_Fast

Are you talking about collagen protein? If so, why?

No probiotics in the program. I don't really feel I have any gut health issues. Is there a recommendation?

Re: Omega 3's - i need to log more accurately. Taking in 8g of Omega3's daily split into two (breakfast and with shake).

 

[LevButlerov]

Are you talking about collagen protein? If so, why?

I'm talking about bone broth, its good for recovery and collagen protein also good, add it you'll feel it.

No probiotics in the program. I don't really feel I have any gut health issues. Is there a recommendation?

add probiotics, you dont need gut issues to have good gut health, probiotics are extremely good for positive gut bacteria @Flash_is_Fast

Re: Omega 3's - i need to log more accurately. Taking in 8g of Omega3's daily split into two (breakfast and with shake).

8 grams of omega 3 I see thats fine then

 

[Flash_is_Fast]

12/17

Bad sleep, AM weight 183.6. Fatigued all day, wanting to sleep - Skipped PM workout. Going to get some sleep and train legs in AM and see if I feel better.



AM:

2x 10min elliptical, 5m c2 rower (30min total)

M1: 2 eggs, 1c egg whites, toast, greek yogurt

M2: barebells protein bar

M3: bare chicken nuggets, 1 cup spaghetti in meat sauce

M4: 50g whey, granola bar, creatine

• attempted workout - going bad and Mrs convinced me to do something way better

M5 : grilled chicken, mixed veggies, 1c rice, 4g fish oil,



Cals 2433

P 246

C 180

F 80



Feeling like gear isn't helping but Im old now I guess (in other words - want to bump everything up by 2 fold). Also not sleeping good, so going to get that sorted before moving ahead. Maybe SLU and Cardarine (if it ever ships...) will help so i can add some volume. I love training and get bummed when I cant progress or cant get that euphoric feeling. Will train legs in AM.



Couple of questions:

1. is daily subq injections actually better - not just the "new thing"?
2. If I got gyno flare up within a week of a 100mg shot of deca from compounding pharmacy (in addition to 200mg TestC), could that be estrogen related, and could I have better luck with masteron and deca?
3. Is 25mg of var going to feel like anything when prior cycles were like 525/wk tren and 400testE/400eq?

 

[LevButlerov]

12/17

Bad sleep, AM weight 183.6. Fatigued all day, wanting to sleep - Skipped PM workout. Going to get some sleep and train legs in AM and see if I feel better.



AM:

2x 10min elliptical, 5m c2 rower (30min total)

M1: 2 eggs, 1c egg whites, toast, greek yogurt

M2: barebells protein bar

M3: bare chicken nuggets, 1 cup spaghetti in meat sauce

M4: 50g whey, granola bar, creatine

• attempted workout - going bad and Mrs convinced me to do something way better

M5 : grilled chicken, mixed veggies, 1c rice, 4g fish oil,



Cals 2433

P 246

C 180

F 80



Feeling like gear isn't helping but Im old now I guess (in other words - want to bump everything up by 2 fold). Also not sleeping good, so going to get that sorted before moving ahead. Maybe SLU and Cardarine (if it ever ships...) will help so i can add some volume. I love training and get bummed when I cant progress or cant get that euphoric feeling. Will train legs in AM.



Couple of questions:

1. is daily subq injections actually better - not just the "new thing"?
2. If I got gyno flare up within a week of a 100mg shot of deca from compounding pharmacy (in addition to 200mg TestC), could that be estrogen related, and could I have better luck with masteron and deca?
3. Is 25mg of var going to feel like anything when prior cycles were like 525/wk tren and 400testE/400eq?

bad sleep is not good, you ok? @Flash_is_Fast

1. is daily subq injections actually better - not just the "new thing"?

depends on what you use it for

1. If I got gyno flare up within a week of a 100mg shot of deca from compounding pharmacy (in addition to 200mg TestC), could that be estrogen related, and could I have better luck with masteron and deca?

it could be progesterone or prolactin related, nandrolone is a progestin

1. Is 25mg of var going to feel like anything when prior cycles were like 525/wk tren and 400testE/400eq?

its possible to get a better pump but nothing like tren

 

[Flash_is_Fast]

12/19
Weighed in at 182.9 (down from 191 on 11/24) Actually slept a little better. Ready for the slow down for next 2 weeks.

AM 30m Fasted cardio ~250cals
2x 10m elliptical/5m C2 rower

M1: 2 eggs, egg whites, greek yogurt, 2 toast w/ a little butter
M2 50g whey, creatine, granola bar
M3 tuna sandwich
M4 60g whey, 2 organic blueberry fiig bars
M5 8!oz sirloin, broccoli

Cal 2534
P 258
C 183
F 83

PM: Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• Deadlift 1x5 (heavy but safe)
• 135x5
• 185x5
• 225x5 (easy 7/10 effort)
• Flat bench
• 95x10
• 115x10
• 135x10
• 155x6
• Ring Dips (chest emphasis) 2 sets to failure
• BWx9
• BWx7
• Dumbbell high Incline Fly
• 30x8
• 35x10
• 40x8
• Seated Dumbbell Shoulder Press 3 sets (8–10)
• 30x9
• 30x7
• Standing Rear Delt 2 sets (12–15)
• 15x16
• 15x15
• Chin ups (underhand)
• 8
• 5
• 4
• Seated Toe Raises
• 185x21
• 185x17

 

[LevButlerov]

12/19
Weighed in at 182.9 (down from 191 on 11/24) Actually slept a little better. Ready for the slow down for next 2 weeks.

AM 30m Fasted cardio ~250cals
2x 10m elliptical/5m C2 rower

M1: 2 eggs, egg whites, greek yogurt, 2 toast w/ a little butter
M2 50g whey, creatine, granola bar
M3 tuna sandwich
M4 60g whey, 2 organic blueberry fiig bars
M5 8!oz sirloin, broccoli

Cal 2534
P 258
C 183
F 83

PM: Chest/back/Delts
Warmup: 2m C2 Rower+ scapular pushups x3, stretch, shoulder mobility.

• Deadlift 1x5 (heavy but safe)
• 135x5
• 185x5
• 225x5 (easy 7/10 effort)
• Flat bench
• 95x10
• 115x10
• 135x10
• 155x6
• Ring Dips (chest emphasis) 2 sets to failure
• BWx9
• BWx7
• Dumbbell high Incline Fly
• 30x8
• 35x10
• 40x8
• Seated Dumbbell Shoulder Press 3 sets (8–10)
• 30x9
• 30x7
• Standing Rear Delt 2 sets (12–15)
• 15x16
• 15x15
• Chin ups (underhand)
• 8
• 5
• 4
• Seated Toe Raises
• 185x21
• 185x17

Good day today you did dips with deadlifts? why are you training 2 big bodyparts in 1 day ? @Flash_is_Fast

Food is good seems clean but training concerning me.

 

[Flash_is_Fast]

Good day today you did dips with deadlifts? why are you training 2 big bodyparts in 1 day ? @Flash_is_Fast

Food is good seems clean but training concerning me.

Missed legs this week, and just trying to get posterior chain strong again, so thought I'd add deads - and its a fun test for hip recovery.

bad idea?