Approved Log First Recomp Cut Cycle Log

Jonmarc · Mar 14, 2026

Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood	Total	Free	Bio	SHBG
7/2/2024	Pre 1	206	47
7/12/2024	Pre 2	308	77
10/7/2024	150mg x Every other week	340	74
6/12/2024	100mg	1137	354
4/10/2025	75mg	723	189	356	16
8/21/2025	75	998	287	566	15
11/20/2025	60	617	175	285	18
2/26/2026	60	396	96	193	14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

LevButlerov · Mar 14, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

good log share thank you

@Jonmarc please share some pictures of you with your face blurred out so we can understand your base its a must to approve the log

Jonmarc · Mar 14, 2026

Photo attached

LevButlerov · Mar 14, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

Jonmarc said:
Photo attached

Thank you for sharing! now welcome fully to the EVO family

@Jonmarc

first question on bloods, can you share the actual bloods paper please? blur personal info
i find copy paste can cause issues

following up on this, the next things is your gear, where did you get it? please post actual pics of it with batch #s if it has it
it's important for us to establish a baseline here

have you used GLP1s in higher doses before?
supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

@BeMe
@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey

HarleyGuy · Mar 14, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

Lots of great info on your first log post and your base physique looks great bro, it's a great starting point you're ahead of the game.

Jonmarc said:
After my most recent labs

Please post screenshot of most recent labs on cycle.

Jonmarc said:
With Aromasin (Still figuring out how to dose to my body)

Start low and stay there and go by bloodwork vs. by 'feel'.

Can you post pics of your gear as well and we can help you out with whether you have bunk or scam gear, the mods on here are well versed on what to look for.

Shakey · Mar 14, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

Bro, wicked workout routines. Great log starting physique. If your lookin into cutting to your goal BF%, you should look into a GLP-1. Check out Retatrutide, it'll give you an edge.

MarkNV · Mar 15, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

Wow fucking wow !!! Those are scorching hot lifts!!!
Okay, Anavar is amazing shit, but back pumps can be an issue. Go and get some taurine, 5 mg scoop in your whey everyday, or in whatever and it should take care of the problem

waggat · Mar 15, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

Hey mate, welcome to Evo!

Awesome start to your log! Always helps when people provide lots of information.

Trying to work out your table with TRT doses. Why did you drop so low? Looks like your total T went well below the desirable level? What is the final column?

350mg/week test is a good starting cycle.

I don't mind your split but have a few concerns. The first is that some of the days have a lot of exercises. Eg chest/tri you have three different kind of flys. I really don't see a point to that. I'm always of the opinion that you are better off doing less exercises and really getting after them. Back/bi day is 11 exercises and Day 4 is 13 (not the most intense on that day but still). Again too many for me. What days of the week are each of these days? How many days between Day 3 and Day 4?

Some nice lift numbers there though. 225lb front squats for 10 is impressive!

Mobster · Mar 15, 2026

For the sake of this you can call me Jon

Or... Batman!!

Jonmarc · Mar 15, 2026

LevButlerov said:
following up on this, the next things is your gear, where did you get it? please post actual pics of it with batch #s if it has it
it's important for us to establish a baseline here

have you used GLP1s in higher doses before?
supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Gear is doctor prescribed TRT extras, test cypionate.

Ancillaries are EP from PSL, but I don’t have the original packaging anymore.

Not looking at any GLP’s for this round, I have never had any real problems with controlling diet although I know there are more benefits than just for cutting. May try Reta some day but not on this one.

Multi = Men’s One a Day
No digestive supplements or enzymes
Probiotics occasionally - Align
Psyllium Husk - 1 tbsp daily

Jonmarc · Mar 15, 2026

LevButlerov said:
following up on this, the next things is your gear, where did you get it? please post actual pics of it with batch #s if it has it
it's important for us to establish a baseline here

have you used GLP1s in higher doses before?
supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Gear is doctor prescribed TRT extras, test cypionate.

Ancillaries are EP from PSL, but I don’t have the original packaging anymore.

Not looking at any GLP’s for this round, I have never had any real problems with controlling diet although I know there are more benefits than just for cutting. May try Reta some day but not on this one.

Multi = Men’s One a Day
No digestive supplements or enzymes
Probiotics occasionally - Align
Psyllium Husk - 5g

Jonmarc · Mar 15, 2026

waggat said:
Hey mate, welcome to Evo!

Awesome start to your log! Always helps when people provide lots of information.

Trying to work out your table with TRT doses. Why did you drop so low? Looks like your total T went well below the desirable level? What is the final column?

350mg/week test is a good starting cycle.

I don't mind your split but have a few concerns. The first is that some of the days have a lot of exercises. Eg chest/tri you have three different kind of flys. I really don't see a point to that. I'm always of the opinion that you are better off doing less exercises and really getting after them. Back/bi day is 11 exercises and Day 4 is 13 (not the most intense on that day but still). Again too many for me. What days of the week are each of these days? How many days between Day 3 and Day 4?

Some nice lift numbers there though. 225lb front squats for 10 is impressive!

The row of titles is shifted to the left, that column is SHBG. As for my numbers I have never gone outside of what the doctor has prescribed either my Test. Knowing I had this planned and didn’t push back on my lower numbers this round. He would have pulled bloods again in 8 weeks if we shifted again.

As for the lifting this is a reduction in volume from my last routine. Condensing 5 days down to 4. I lift with a partner and compromise some on the plan to that end.

I recently started front squatting, 225 is moving well and hitting full depth. Kind of shocked myself.

stevesmi · Mar 15, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

@Jonmarc so napsgear has COA's and user reviews on their products. You can read through those and make a decision. They got many brands to choose from. Stick to the main brands though, the top five, six brands that I talk about on the podcast.

Jonmarc · Mar 15, 2026

stevesmi said:
@Jonmarc so napsgear has COA's and user reviews on their products. You can read through those and make a decision. They got many brands to choose from. Stick to the main brands though, the top five, six brands that I talk about on the podcast.

I do listen to the podcast quite a bit, on board with the big brands you guys talk about. Which is actually what led me to ask the question; I have never heard of the brands that have Telmisartan available. I do want to have the ancillary in my cabinet in case BP does creep up. No history of issues but being mindful of the possibilities of things going awry.

Thanks for all you guys do with the info!

Ulter · Mar 15, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

Options are tremendous, looking really nice on this, I like the sets and reps you're doing, and I like the plank to work your core. @Jonmarc

2Thick · Mar 15, 2026

Jonmarc said:
The row of titles is shifted to the left, that column is SHBG. As for my numbers I have never gone outside of what the doctor has prescribed either my Test. Knowing I had this planned and didn’t push back on my lower numbers this round. He would have pulled bloods again in 8 weeks if we shifted again.

As for the lifting this is a reduction in volume from my last routine. Condensing 5 days down to 4. I lift with a partner and compromise some on the plan to that end.

I recently started front squatting, 225 is moving well and hitting full depth. Kind of shocked myself.

Front squatting is much better. It sort of forces you to use proper form. @Jonmarc I learned that from Steve a couple years back and it's a great tip.

Jonmarc · Mar 15, 2026

2Thick said:
Front squatting is much better. It sort of forces you to use proper form. @Jonmarc I learned that from Steve a couple years back and it's a great tip.

Slipped a disk in 2022 between L5-S1 (95% healed/no discomfort now) was told not to back squat again. Ironically the doc pushed for deadlifting, which I love doing. A hamstring injury from the summer set my deadlifting a side for quite some time.

Switched to unilateral hamstring exercises to recover and things are progressing well. The RDL’s in this program are first time back into bilateral lifts.

With the exclusion of back squats I utilize pendulum, hack, and Bulgarians but I tend to be glute dominant especially in the Bulgarians. I could adjust form but I like the push in the glute considering my actual job sees a benefit from strong glutes. This is what led to pushing for front squats, quickly noticing the focus on quads vs the other squat variations and loving it.

ceo · Mar 15, 2026

Jonmarc said:
Slipped a disk in 2022 between L5-S1 (95% healed/no discomfort now) was told not to back squat again. Ironically the doc pushed for deadlifting, which I love doing. A hamstring injury from the summer set my deadlifting a side for quite some time.

Switched to unilateral hamstring exercises to recover and things are progressing well. The RDL’s in this program are first time back into bilateral lifts.

With the exclusion of back squats I utilize pendulum, hack, and Bulgarians but I tend to be glute dominant especially in the Bulgarians. I could adjust form but I like the push in the glute considering my actual job sees a benefit from strong glutes. This is what led to pushing for front squats, quickly noticing the focus on quads vs the other squat variations and loving it.

@Jonmarc Bros, you should see the injuries I got when I had my plumbing accident. I could make pages and pages and list them out. I was in bed for two years. I think we all have things we work through.

ROIDDERS · Mar 15, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

Glad to see you fire up this log. This is a great start to this, man. Make sure you get us some food pictures. We want to see what you're eating. @Jonmarc

stevesmi · Mar 15, 2026

Jonmarc said:
I do listen to the podcast quite a bit, on board with the big brands you guys talk about. Which is actually what led me to ask the question; I have never heard of the brands that have Telmisartan available. I do want to have the ancillary in my cabinet in case BP does creep up. No history of issues but being mindful of the possibilities of things going awry.

Thanks for all you guys do with the info!

Pretty sure naps has plenty of heart drugs

Dreamer · Mar 15, 2026

Jonmarc said:
Photo attached

Good base to start from

LevButlerov · Mar 15, 2026

Jonmarc said:
Gear is doctor prescribed TRT extras, test cypionate.

Ancillaries are EP from PSL, but I don’t have the original packaging anymore.

Not looking at any GLP’s for this round, I have never had any real problems with controlling diet although I know there are more benefits than just for cutting. May try Reta some day but not on this one.

Multi = Men’s One a Day
No digestive supplements or enzymes
Probiotics occasionally - Align
Psyllium Husk - 5g

please post some test cyp pics for us so we know what you're doing @Jonmarc im not seeing it

i would use some retatrutide you're trying to cut so light reta is going to really help

you need to add digestive aids asap to the diet and bump psyllium to 15

waggat · Mar 15, 2026

Jonmarc said:
The row of titles is shifted to the left, that column is SHBG. As for my numbers I have never gone outside of what the doctor has prescribed either my Test. Knowing I had this planned and didn’t push back on my lower numbers this round. He would have pulled bloods again in 8 weeks if we shifted again.

As for the lifting this is a reduction in volume from my last routine. Condensing 5 days down to 4. I lift with a partner and compromise some on the plan to that end.

I recently started front squatting, 225 is moving well and hitting full depth. Kind of shocked myself.

Nice work mate. I love front squats. 225 is impressive!

2Thick · Mar 16, 2026

Jonmarc said:
Slipped a disk in 2022 between L5-S1 (95% healed/no discomfort now) was told not to back squat again. Ironically the doc pushed for deadlifting, which I love doing. A hamstring injury from the summer set my deadlifting a side for quite some time.

Switched to unilateral hamstring exercises to recover and things are progressing well. The RDL’s in this program are first time back into bilateral lifts.

With the exclusion of back squats I utilize pendulum, hack, and Bulgarians but I tend to be glute dominant especially in the Bulgarians. I could adjust form but I like the push in the glute considering my actual job sees a benefit from strong glutes. This is what led to pushing for front squats, quickly noticing the focus on quads vs the other squat variations and loving it.

MAN, THAT IS ROUGH, THOSE DISC ISSUES ARE DEFINITELY NO JOKE.

ballin2504 · Mar 16, 2026

Jonmarc said:
Hello, this will be my first log, and hopefully I can keep up with this end of things. For the sake of this you can call me Jon.
I’ve been lifting since high school, on and off over the years, often alternating periods where I prioritized strength training over cardio. At times, however, endurance was a major focus—running 10+ miles on a Saturday was fairly routine during certain phases.
In 2022, I began a more structured and consistent lifting program, which resulted in significant strength gains and noticeable weight gain. Toward the end of 2024, I started experiencing issues with energy levels, focus, and a few other minor symptoms. My doctor ran bloodwork and my testosterone levels came back around 200 ng/dL; a follow-up test was closer to 300. At the time I didn’t know much about TRT, but based on those results my physician recommended starting testosterone replacement therapy, which I began under his supervision.
Up until about a week ago, I had always stayed within the dosing protocol prescribed by my doctor. The only deviations were two short periods where I experimented with oral compounds—first Turinabol, which I responded to well, and later Anavar. I did not enjoy the Anavar experience due to significant back pumps that initially concerned me enough to worry about potential kidney issues. I had bloodwork done and my kidney markers were normal, which confirmed it was likely just a side effect of the compound.
In October I started a lean bulk from 172 pounds creeping up .5-.6 pounds per week. I peaked out at 185 pounds and have helped that for the last 4 weeks. I had some pretty nice strength gains during this process.
After my most recent labs, I started considering whether slightly increasing my testosterone dose might help facilitate a moderate recomp. I had been weighing that idea for roughly a year. Ultimately, I decided against running a typical higher-dose cycle (e.g., ~500 mg/week) since my primary goal is body recomposition rather than aggressive mass gain.
That brings me to my current approach. I’m now on day 9 of administering 100 mg of testosterone cypionate every other day. I don’t mind the injection frequency and prefer it as a way to keep hormone levels more stable rather than experiencing larger peaks and troughs.
Background:
Age: 37
Height: 5'7"
Weight: 185
Body Fat: ~17%

Goal:
Weight: 177-183
Body Fat: < 12%

Doctor Requested Blood Work over the years:

Blood
Total
Free
Bio
SHBG
7/2/2024
Pre 1
206
47
7/12/2024
Pre 2
308
77
10/7/2024
150mg x Every other week
340
74
6/12/2024
100mg
1137
354
4/10/2025
75mg
723
189
356
16
8/21/2025
75
998
287
566
15
11/20/2025
60
617
175
285
18
2/26/2026
60
396
96
193
14

Nutrition:
For ease I will stick with my average macros the last four weeks.
Calories: 2900
Protein: 185 grams
Carbs: 380grams
Fat: 82 grams

Maintaining for another week or two before starting a 300 - 400 calorie deficit. Will update Macros once I start that route.

Supplements:
Creatine: 5g
Men’s multivitamin
Fish Oil: 1000mg (Going to double moving forward)
CoQ10: 200mg
Vitamin D: 5000iu
Tudca: 500mg
NacL 1000mg

Cycle:
350mg per week Test C (100mg shots EOD)
With Aromasin (Still figuring out how to dose to my body)
Arimidex is on hand but more as a secondary option if the Aromasin didn’t agree with me

Training:
8-10k Steps a day
Additional day of running 3 miles on the weekend
Additional day of dedicated 30 minutes of walking at full incline

Day 1 - Back / Bi

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 185 lbs x 9
Set 4: 185 lbs x 8
Set 5: 185 lbs x 8

Lat Pulldown (Cable)
Set 1: 190 lbs x 7
Set 2: 190 lbs x 7
Set 3: 190 lbs x 5

Single Arm Cable Row
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

Rear Delt Reverse Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 60 lbs x 15

Face Pulls (laying)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 15
Set 3: 100 lbs x 15

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 12
Set 3: 130 lbs x 14

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 14
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15

F You’s (Landmine Rotational Press)
Set 1: 25 lbs x 8
Set 2: 35 lbs x 8

Day 2 - Chest/ Tri

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15 [Warmup]
Set 2: 205 lbs x 8
Set 3: 205 lbs x 8
Set 4: 205 lbs x 9
Set 5: 225 lbs x 6

Bench Press (Barbell)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8

Butterfly (Pec Deck)
Set 1: 190 lbs x 9
Set 2: 190 lbs x 10

Crossover High
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12

Low Cable Fly Crossovers
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11

Triceps Pushdown
Set 1: 150 lbs x 15
Set 2: 150 lbs x 14
Set 3: 150 lbs x 11

Skullcrusher (Barbell)
Set 1: 40 lbs x 8
Set 2: 30 lbs x 13
Set 3: 30 lbs x 14

Plank
Set 1: 1min 15s
Set 2: 1min 1s
Set 3: 1min 0s

Day 3 - Legs / Shoulders

Pendulum Squat (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 380 lbs x 10
Set 3: 470 lbs x 10
Set 4: 470 lbs x 10
Set 5: 470 lbs x 8

Standing Calf Raise (Machine)
Set 1: 470 lbs x 20
Set 2: 470 lbs x 20
Set 3: 470 lbs x 20

Bulgarian Split Squat
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Romanian Deadlift (Barbell)
Deficit
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Set 3: 135 lbs x 10

Standing Military Press (Barbell)
Set 1: 105 lbs x 12
Set 2: 115 lbs x 12
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 225 lbs x 10
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 15
Set 3: 50 lbs x 11
Set 4: 40 lbs x 11

Leg Extension (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 14
Set 3: 235 lbs x 14

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Laying Hamstring Curl (Single Leg)
Set 1: 70 lbs x 8
Set 2: 70 lbs x 9
Set 3: 70 lbs x 8

Day 4 - Leg & Extras

Front Squat
Set 1: 135 lbs x 11
Set 2: 205 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12

Behind the Back Curl (Cable)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 14
Set 3: 35 lbs x 14

Physioball Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 20 lbs x 9
Set 4: 15 lbs x 10

Glute Kickback 45 Deg (Cable)
Set 1: 35 lbs x 13
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Glute Kickback (Cable)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Cossack Squat
Set 1: 22 reps
Set 2: 24 reps
Set 3: 24 reps
Set 4: 20 reps

Bicep Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12

Plank
Set 1: 1min 30s
Set 2: 1min 4s

Current Concerns/Questions:
The left nipple got a little sensitive on day 7, started 10mg of aromasin that day and followed up on day 8 with a second dose of 10mg. May have panicked a bit given the feeling. Zero swelling, no new changes under the nipple, just highly sensitive. This nipple has always been just slightly larger than my right.

Was planning on getting bloods done at 4 weeks to dial in but not sure whether that is still the best time given the symptom already. I also just hammered my estrogen with the double dose. Probably pick back up in Day 10 or 11 with EOD after that.

I expected to be a higher aromatizer given my numbers on my standard TRT dosages, particularly my free.

What other items should I have on hand if this maintains or progresses? Tamoxifen?

Are all the Naps options for Telmisartan decent?

@Jonmarc welcome to the board and nice start to the log brother.

Tiger Salman Khan · Mar 17, 2026

Jonmarc said:
Photo attached

@Jonmarc Looking good.....

Jonmarc · Mar 17, 2026

Update: Training and Diet are going well.

Dialing in AI, not so fun. Feel like I am trying to play catch up. Left nipple sensation was is still present and persistent sometimes painful (2 out of 10) but it was also chest day today.

Day 6: Noticed Something
Day 7: Yeah Something’s going on
Day 8: Shit I know what this is. 10mg Aromasin
Day 9: No improvement 10 mg aromasin
Day 10: Headed the right way
Day 11: Almost gone
Day 12: Flared back up - 20 mg aromasin
Day 13 (today): WTF still there and different - 20mg aromasin

I don’t want to crash my estrogen but I don’t want to risk gyno. I know I need to get bloods I was just hoping to have things leveled out before pulling first round. I have Arimidex on hand as well and may consider switching.

Aromasin is EP 20mg tabs from one of Evols recommended
Arimidex is EP as well.

@LevButlerov

LevButlerov · Mar 18, 2026

Jonmarc said:
Update: Training and Diet are going well.

Dialing in AI, not so fun. Feel like I am trying to play catch up. Left nipple sensation was is still present and persistent sometimes painful (2 out of 10) but it was also chest day today.

Day 6: Noticed Something
Day 7: Yeah Something’s going on
Day 8: Shit I know what this is. 10mg Aromasin
Day 9: No improvement 10 mg aromasin
Day 10: Headed the right way
Day 11: Almost gone
Day 12: Flared back up - 20 mg aromasin
Day 13 (today): WTF still there and different - 20mg aromasin

I don’t want to crash my estrogen but I don’t want to risk gyno. I know I need to get bloods I was just hoping to have things leveled out before pulling first round. I have Arimidex on hand as well and may consider switching.

Aromasin is EP 20mg tabs from one of Evols recommended
Arimidex is EP as well.

@LevButlerov

how bad is the nipple any pics? @Jonmarc

you're using both arimidex aromasin?
we need to just do aromasin only dont switch to arimidex please

Jonmarc · Mar 18, 2026

@LevButlerov Have it on hand, not using both. I can get a photo later but only sensational no swelling or puffiness.

Jonmarc · Mar 18, 2026

@LevButlerov Have the Arimidex on hand, not using both.

I can get a photo later today.
I only have the sensation a minor discomfort no swelling or puffiness.

Jonmarc · Mar 18, 2026

Here is the photo you suggested. Still no swelling or anything symptoms.

Feeling decent today definitely subsided some, but waiting for rebound tomorrow or the next day. First rebound happened pretty fast.

Currently planning on waiting at least another day possibly too before leaning back into Aromasin at 10mg unless symptoms flare up sooner. Anyone have any thoughts on this?

I can’t get bloods until later next week at the earliest due to work schedule, but they are being planned out.

@LevButlerov

LevButlerov · Mar 18, 2026

Jonmarc said:
Here is the photo you suggested. Still no swelling or anything symptoms.

Feeling decent today definitely subsided some, but waiting for rebound tomorrow or the next day. First rebound happened pretty fast.

Currently planning on waiting at least another day possibly too before leaning back into Aromasin at 10mg unless symptoms flare up sooner. Anyone have any thoughts on this?

I can’t get bloods until later next week at the earliest due to work schedule, but they are being planned out.

@LevButlerov

looks good but seems a bit of gyno there, you dont feel a lump? @Jonmarc

Jonmarc · Mar 25, 2026

@LevButlerov

No lump, things are leveling out. Almost all sensation gone as of today. I had to hammer the AI’s to play catch up and almost over did it (see table below). Ended up pulling bloods earlier than expected last Friday. I won’t say emergency bloods but I wanted to know exactly where I was at the worst symptoms with E2. Still waiting on the final results before posting. Goodlabs has very reasonable prices for lab work at quest facilities.

Bloods were pulled afternoon, no fasting, and after work (field work). Don’t jump to conclusions with out of range markers. Pulling again in 4 weeks.

Slightly high on Creatinine, BUN, and low on eGFR, but this was day after a huge leg day.
RBC, Hemoglobin, and Hematocrit (51.2%) were all slightly elevated.
Good news is ALT/AST is better now than pre.

Will post all results once Testosterone and e2 markers come in.

Settling in at 10mg every shot day right now with no symptoms.

		Test C	Exo
1	Thrusday	100
2	Friday
3	Saturday	100
4	Sunday
5	Monday	100
6	Tuesday
7	Wednesday	100
8	Thursday		10
9	Friday	100	10
10	Saturday
11	Sunday	100
12	Monday		20
13	Tuesday	100	20
14	Wednesday		20
15	Thursday	100	10
16	Friday		10
17	Saturday	100	10
18	Sunday		10
19	Monday	100	10
20	Tuesday
21	Wednesday	100	10

Learning to stay patient with Aromasin it takes a bit to set in.

Down two pounds from 185 already although the weight isn’t as important to me as the body fat percentage. Shooting for a slow descent around .75-1 pound a week with a target of 10-12%. 175 pounds with no added lean tissue should put me in that ballpark. If I can add some tissue I will be well into my goal possibly at the lower end. I have no trouble losing weight at all, I have trouble keeping the muscle on unassisted. Curious to see how this goes with PEDs.

Diet has been tighter with slightly elevated protein this week compared to week 1-2

Average this week
2400-2600 calories
185-205 Protein
240-260 Carbs
80-95 Fat

Added more Psyllium Husk
1 TBSP total
Probiotic

What digestive enzymes are recommended?

Overall feeling good minus the hectic work schedule the next week and a half. After that, smooth sailing and more cardio at work.

Thank you all for the support.

Jonmarc · Mar 25, 2026

Completely forgot, lifts are doing well.

Big notables
Front Squats:
Set 1 225 x 10
Set 2 225 x 10
Set 3 225 x 10
Set 4 245 x 6

Incline DB Press
Set 1 90’s x 11
Set 2 100’s x 10
Set 3100’s x 9
Set 4 100’s x 7

LevButlerov · Mar 25, 2026

Jonmarc said:
@LevButlerov

No lump, things are leveling out. Almost all sensation gone as of today. I had to hammer the AI’s to play catch up and almost over did it (see table below). Ended up pulling bloods earlier than expected last Friday. I won’t say emergency bloods but I wanted to know exactly where I was at the worst symptoms with E2. Still waiting on the final results before posting. Goodlabs has very reasonable prices for lab work at quest facilities.

Bloods were pulled afternoon, no fasting, and after work (field work). Don’t jump to conclusions with out of range markers. Pulling again in 4 weeks.

Slightly high on Creatinine, BUN, and low on eGFR, but this was day after a huge leg day.
RBC, Hemoglobin, and Hematocrit (51.2%) were all slightly elevated.
Good news is ALT/AST is better now than pre.

Will post all results once Testosterone and e2 markers come in.

Settling in at 10mg every shot day right now with no symptoms.

Test C Exo
1
Thrusday
100
2
Friday
3
Saturday
100
4
Sunday
5
Monday
100
6
Tuesday
7
Wednesday
100
8
Thursday
10
9
Friday
100
10
10
Saturday
11
Sunday
100
12
Monday
20
13
Tuesday
100
20
14
Wednesday
20
15
Thursday
100
10
16
Friday
10
17
Saturday
100
10
18
Sunday
10
19
Monday
100
10
20
Tuesday
21
Wednesday
100
10

Learning to stay patient with Aromasin it takes a bit to set in.

Down two pounds from 185 already although the weight isn’t as important to me as the body fat percentage. Shooting for a slow descent around .75-1 pound a week with a target of 10-12%. 175 pounds with no added lean tissue should put me in that ballpark. If I can add some tissue I will be well into my goal possibly at the lower end. I have no trouble losing weight at all, I have trouble keeping the muscle on unassisted. Curious to see how this goes with PEDs.

Diet has been tighter with slightly elevated protein this week compared to week 1-2

Average this week
2400-2600 calories
185-205 Protein
240-260 Carbs
80-95 Fat

Added more Psyllium Husk
1 TBSP total
Probiotic

What digestive enzymes are recommended?

Overall feeling good minus the hectic work schedule the next week and a half. After that, smooth sailing and more cardio at work.

Thank you all for the support.

digestive enzymes you can get most brands they the same

GOLD is fine

on the aromasin you are fine but you shouldn't do it ED , cut to EOD for now tbh @Jonmarc

the protein and carbs you have foods?

Jonmarc said:
Completely forgot, lifts are doing well.

Big notables
Front Squats:
Set 1 225 x 10
Set 2 225 x 10
Set 3 225 x 10
Set 4 245 x 6

Incline DB Press
Set 1 90’s x 11
Set 2 100’s x 10
Set 3100’s x 9
Set 4 100’s x 7

good inclines but lets cut that to 3 sets and add 1 drop set

Mobster · Mar 26, 2026

As you've noted what amounts to a emergency set of bloods try and stick to the full protocol (fasting etc) for the next batch.

stevesmi · Mar 26, 2026

Jonmarc said:
@LevButlerov

No lump, things are leveling out. Almost all sensation gone as of today. I had to hammer the AI’s to play catch up and almost over did it (see table below). Ended up pulling bloods earlier than expected last Friday. I won’t say emergency bloods but I wanted to know exactly where I was at the worst symptoms with E2. Still waiting on the final results before posting. Goodlabs has very reasonable prices for lab work at quest facilities.

Bloods were pulled afternoon, no fasting, and after work (field work). Don’t jump to conclusions with out of range markers. Pulling again in 4 weeks.

Slightly high on Creatinine, BUN, and low on eGFR, but this was day after a huge leg day.
RBC, Hemoglobin, and Hematocrit (51.2%) were all slightly elevated.
Good news is ALT/AST is better now than pre.

Will post all results once Testosterone and e2 markers come in.

Settling in at 10mg every shot day right now with no symptoms.

Test C Exo
1
Thrusday
100
2
Friday
3
Saturday
100
4
Sunday
5
Monday
100
6
Tuesday
7
Wednesday
100
8
Thursday
10
9
Friday
100
10
10
Saturday
11
Sunday
100
12
Monday
20
13
Tuesday
100
20
14
Wednesday
20
15
Thursday
100
10
16
Friday
10
17
Saturday
100
10
18
Sunday
10
19
Monday
100
10
20
Tuesday
21
Wednesday
100
10

Learning to stay patient with Aromasin it takes a bit to set in.

Down two pounds from 185 already although the weight isn’t as important to me as the body fat percentage. Shooting for a slow descent around .75-1 pound a week with a target of 10-12%. 175 pounds with no added lean tissue should put me in that ballpark. If I can add some tissue I will be well into my goal possibly at the lower end. I have no trouble losing weight at all, I have trouble keeping the muscle on unassisted. Curious to see how this goes with PEDs.

Diet has been tighter with slightly elevated protein this week compared to week 1-2

Average this week
2400-2600 calories
185-205 Protein
240-260 Carbs
80-95 Fat

Added more Psyllium Husk
1 TBSP total
Probiotic

What digestive enzymes are recommended?

Overall feeling good minus the hectic work schedule the next week and a half. After that, smooth sailing and more cardio at work.

Thank you all for the support.

@Jonmarc donating blood every chance you get is what I would recommend. You want to thin out that blood. It only takes a short amount of time and you're doing good for your community.

Ulter · Mar 26, 2026

Jonmarc said:
@LevButlerov

No lump, things are leveling out. Almost all sensation gone as of today. I had to hammer the AI’s to play catch up and almost over did it (see table below). Ended up pulling bloods earlier than expected last Friday. I won’t say emergency bloods but I wanted to know exactly where I was at the worst symptoms with E2. Still waiting on the final results before posting. Goodlabs has very reasonable prices for lab work at quest facilities.

Bloods were pulled afternoon, no fasting, and after work (field work). Don’t jump to conclusions with out of range markers. Pulling again in 4 weeks.

Slightly high on Creatinine, BUN, and low on eGFR, but this was day after a huge leg day.
RBC, Hemoglobin, and Hematocrit (51.2%) were all slightly elevated.
Good news is ALT/AST is better now than pre.

Will post all results once Testosterone and e2 markers come in.

Settling in at 10mg every shot day right now with no symptoms.

Test C Exo
1
Thrusday
100
2
Friday
3
Saturday
100
4
Sunday
5
Monday
100
6
Tuesday
7
Wednesday
100
8
Thursday
10
9
Friday
100
10
10
Saturday
11
Sunday
100
12
Monday
20
13
Tuesday
100
20
14
Wednesday
20
15
Thursday
100
10
16
Friday
10
17
Saturday
100
10
18
Sunday
10
19
Monday
100
10
20
Tuesday
21
Wednesday
100
10

Learning to stay patient with Aromasin it takes a bit to set in.

Down two pounds from 185 already although the weight isn’t as important to me as the body fat percentage. Shooting for a slow descent around .75-1 pound a week with a target of 10-12%. 175 pounds with no added lean tissue should put me in that ballpark. If I can add some tissue I will be well into my goal possibly at the lower end. I have no trouble losing weight at all, I have trouble keeping the muscle on unassisted. Curious to see how this goes with PEDs.

Diet has been tighter with slightly elevated protein this week compared to week 1-2

Average this week
2400-2600 calories
185-205 Protein
240-260 Carbs
80-95 Fat

Added more Psyllium Husk
1 TBSP total
Probiotic

What digestive enzymes are recommended?

Overall feeling good minus the hectic work schedule the next week and a half. After that, smooth sailing and more cardio at work.

Thank you all for the support.

Another outstanding layout. I like how you're mixing up the training and you're getting in some good workouts each day. @Jonmarc

2Thick · Mar 26, 2026

Jonmarc said:
Completely forgot, lifts are doing well.

Big notables
Front Squats:
Set 1 225 x 10
Set 2 225 x 10
Set 3 225 x 10
Set 4 245 x 6

Incline DB Press
Set 1 90’s x 11
Set 2 100’s x 10
Set 3100’s x 9
Set 4 100’s x 7

The front squats and the incline dumbbell press are outstanding. @Jonmarc good job on this. I like what you're up to.

ceo · Mar 26, 2026

Jonmarc said:
Completely forgot, lifts are doing well.

Big notables
Front Squats:
Set 1 225 x 10
Set 2 225 x 10
Set 3 225 x 10
Set 4 245 x 6

Incline DB Press
Set 1 90’s x 11
Set 2 100’s x 10
Set 3100’s x 9
Set 4 100’s x 7

@Jonmarc bros you are a champion. got mad love and respect for this. pushing it nicely!

ROIDDERS · Mar 26, 2026

Jonmarc said:
Completely forgot, lifts are doing well.

Big notables
Front Squats:
Set 1 225 x 10
Set 2 225 x 10
Set 3 225 x 10
Set 4 245 x 6

Incline DB Press
Set 1 90’s x 11
Set 2 100’s x 10
Set 3100’s x 9
Set 4 100’s x 7

Definitely don't want to forget about including the lifts. Front squats are no joke. You can literally do your entire workout on leg day and just do front squats and you'll have a hell of a workout. @Jonmarc

Jonmarc · Mar 26, 2026

@stevesmi

Already scheduled blood donation for today, I started while on TRT and planned on sticking with it.
Other than accutane, which I am not on, are there any other big notable drugs to not donate blood while taking?

@Mobster
That’s the plan for the next bloodwork, if it wasn’t for want to pull my e2 numbers immediately I would have followed proper protocols. I didn’t realize it would take a week to get my e2 results….still haven’t gotten them. Everything else came in. Posting soon,

@LevButlerov
I’ll get a more detailed diet in soon. Tracking but struggling a bit to keep that end of the log up for the short term.
I was always more of a strength lifter until the last year or so. I haven’t used drop sets much but I can work some in. Based off of my original programming, are there any others you would consider drop sets on?

Thanks for the comments and critiques!

Leg day today was another strong day, pulled a couple of exercises as I have a physical fitness test for work that I have to pass and wanted fresher legs. Back to the full leg day next week.

Mobster · Mar 26, 2026

Jonmarc said:
@stevesmi

Already scheduled blood donation for today, I started while on TRT and planned on sticking with it.
Other than accutane, which I am not on, are there any other big notable drugs to not donate blood while taking?

@Mobster
That’s the plan for the next bloodwork, if it wasn’t for want to pull my e2 numbers immediately I would have followed proper protocols. I didn’t realize it would take a week to get my e2 results….still haven’t gotten them. Everything else came in. Posting soon,

@LevButlerov
I’ll get a more detailed diet in soon. Tracking but struggling a bit to keep that end of the log up for the short term.
I was always more of a strength lifter until the last year or so. I haven’t used drop sets much but I can work some in. Based off of my original programming, are there any others you would consider drop sets on?

Thanks for the comments and critiques!

Leg day today was another strong day, pulled a couple of exercises as I have a physical fitness test for work that I have to pass and wanted fresher legs. Back to the full leg day next week.

Might be quicker via private services (we have them by mail here)

LevButlerov · Mar 26, 2026

Jonmarc said:
@LevButlerov
I’ll get a more detailed diet in soon. Tracking but struggling a bit to keep that end of the log up for the short term.
I was always more of a strength lifter until the last year or so. I haven’t used drop sets much but I can work some in. Based off of my original programming, are there any others you would consider drop sets on?

Thanks for the comments and critiques!

lets try to use an app like myfitnesspal and track via app

@Jonmarc

drop sets basically use the same training but last set cut weight 50% and up reps

Jonmarc · Mar 27, 2026

LevButlerov said:
lets try to use an app like myfitnesspal and track via app @Jonmarc

drop sets basically use the same training but last set cut weight 50% and up reps

@LevButlerov Copy, I do use MyfitnessPal, I will screenshot some stuff soon,

I followed you with your dropset suggestion and I guess I wasn’t clear with my question/comment back. This isn’t something to add to every lift or is it? If not every lift like I would assume, should I focus on specific ones?

LevButlerov · Mar 27, 2026

Jonmarc said:
@LevButlerov Copy, I do use MyfitnessPal, I will screenshot some stuff soon,

I followed you with your dropset suggestion and I guess I wasn’t clear with my question/comment back. This isn’t something to add to every lift or is it? If not every lift like I would assume, should I focus on specific ones?

waiting for mfp screens

@Jonmarc

drops do each exercise you'll get crazy pump

Jonmarc · Mar 28, 2026

Tired of waiting on the E2, bloods taken midday, unfasted, 30 hours from big leg day.

@stevesmi @Mobster

@LevButlerov Wanted to start a discussion for learning now that I am getting E2 under control. Say Gyno did start to form a small lump, would the protocol be to implement tamoxifen at 20mg per day? If so how long? Can this be run without change test dose? Does Aromasin get change? Not to have 100 questions but just want to understand the proper way to mitigate risk.

LevButlerov · Mar 28, 2026

Jonmarc said:
Tired of waiting on the E2, bloods taken midday, unfasted, 30 hours from big leg day.

@stevesmi @Mobster

@LevButlerov Wanted to start a discussion for learning now that I am getting E2 under control. Say Gyno did start to form a small lump, would the protocol be to implement tamoxifen at 20mg per day? If so how long? Can this be run without change test dose? Does Aromasin get change? Not to have 100 questions but just want to understand the proper way to mitigate risk.

do you have the small lump or is this hypothetical? @jonmac either way lets wait for e2 really I know its hard but we need to wait

Jonmarc · Mar 28, 2026

Truly hypothetical, this is the first cycle and you see a lot of mixed information. I feel like I am getting e2 under control now.

@LevButlerov

LevButlerov · Mar 28, 2026

Jonmarc said:
Truly hypothetical, this is the first cycle and you see a lot of mixed information. I feel like I am getting e2 under control now.

@LevButlerov

you should feel that way but can we wait for bloods?

@Jonmarc

Jonmarc · Mar 29, 2026

@LevButlerov Estrogen came back at 11pg/ml. It was pulled on day 16 after hammering E2 for a couple of days. See table for Aromasin days leading up to date 16.

Still working out the balance, EoD seems to be where I need to be although 10mg doesn’t seem like quite enough as I got a little tingle late afternoon yesterday. Going to bump to 15mg or 20mg eod and retest e2 in a week and a half.

Test C	Exo
1	Thrusday	100
2	Friday
3	Saturday	100
4	Sunday
5	Monday	100
6	Tuesday
7	Wednesday	100
8	Thursday	10
9	Friday	100	10
10	Saturday
11	Sunday	100
12	Monday	20
13	Tuesday	100	20
14	Wednesday	20
15	Thursday	100	10
16	Friday	10
17	Saturday	100	10
18	Sunday	10

Jonmarc · Mar 29, 2026

Jonmarc said:
@LevButlerov Estrogen came back at 11pg/ml. It was pulled on day 16 after hammering E2 for a couple of days. See table for Aromasin days leading up to date 16.

Still working out the balance, EoD seems to be where I need to be although 10mg doesn’t seem like quite enough as I got a little tingle late afternoon yesterday. Going to bump to 15mg or 20mg eod and retest e2 in a week and a half.

Test C Exo
1
Thrusday
100
2
Friday
3
Saturday
100
4
Sunday
5
Monday
100
6
Tuesday
7
Wednesday
100
8
Thursday
10
9
Friday
100
10
10
Saturday
11
Sunday
100
12
Monday

20
13
Tuesday
100
20
14
Wednesday

20
15
Thursday
100
10
16
Friday

10
17
Saturday
100
10
18
Sunday

10

This did not copy and paste correctly. This quote is edited for the correct data.

LevButlerov · Mar 29, 2026

Jonmarc said:
@LevButlerov Estrogen came back at 11pg/ml. It was pulled on day 16 after hammering E2 for a couple of days. See table for Aromasin days leading up to date 16.

Still working out the balance, EoD seems to be where I need to be although 10mg doesn’t seem like quite enough as I got a little tingle late afternoon yesterday. Going to bump to 15mg or 20mg eod and retest e2 in a week and a half.

Test C Exo
1
Thrusday
100
2
Friday
3
Saturday
100
4
Sunday
5
Monday
100
6
Tuesday
7
Wednesday
100
8
Thursday
10
9
Friday
100
10
10
Saturday
11
Sunday
100
12
Monday
20
13
Tuesday
100
20
14
Wednesday
20
15
Thursday
100
10
16
Friday
10
17
Saturday
100
10
18
Sunday
10

please share the actual test @Jonmarc

Jonmarc · Mar 30, 2026

LevButlerov said:
please share the actual test @Jonmarc

The app wasn’t loading yesterday but here it is.

LevButlerov · Mar 30, 2026

Jonmarc said:
The app wasn’t loading yesterday but here it is.View attachment 206289

11 is low how do you feel?

Jonmarc · Mar 30, 2026

LevButlerov said:
11 is low how do you feel?

@LevButlerov It didn’t stay low, I had one day of some head pressure due to low e2 (best guess). E2 bounced right back, I got a little symptomatic on the high end yesterday.

Increased Aromasin to 20mg eod timed with my test c shots. Feeling good right now and staying more patient with the Aromasin.

This is speculation but I am thinking my lower SHBG plays a big part in having faster conversion to e2.

Put an order in to PSL to have tamoxifen on hand if things get wonky as a precaution. There were also a few extra goodies I wanted to have in store for the next round at some point.

Lifts are still holding strong in the cut and possibly climbing a bit. Had a refeed day yesterday and noticed it immediately in the gym today.

Down 2 pounds from the start of the cut, a pound per week thus far.

LevButlerov · Mar 30, 2026

Jonmarc said:
@LevButlerov It didn’t stay low, I had one day of some head pressure due to low e2 (best guess). E2 bounced right back, I got a little symptomatic on the high end yesterday.

Increased Aromasin to 20mg eod timed with my test c shots. Feeling good right now and staying more patient with the Aromasin.

This is speculation but I am thinking my lower SHBG plays a big part in having faster conversion to e2.

Put an order in to PSL to have tamoxifen on hand if things get wonky as a precaution. There were also a few extra goodies I wanted to have in store for the next round at some point.

Lifts are still holding strong in the cut and possibly climbing a bit. Had a refeed day yesterday and noticed it immediately in the gym today.

Down 2 pounds from the start of the cut, a pound per week thus far.

It doesnt say low because thats not how e2 tests work 11 is low though @Jonmarc
you increase aromasin after this? clarify
at 11 you dont need tamoxifen or more aromasin

Jonmarc · Mar 31, 2026

Yes, I understand that not how it works, I got caught chasing symptoms which is why I went and pulled bloodwork when I did. I knew I was probably getting close to crashing e2, but acknowledge the symptoms took a bit to calm down after e2 got in a more appropriate range.

At this point Total has been decreased overall, but still fine tuning it. When symptoms were bad I was taking Aromasin everyday, a couple of days was 20mg and taper down to 10mg and eventually to 10mg eod. I am finding 10mg eod leads to sensitivity creeping back in. Bumped that to 20mg EOD, if all goes well going to hold here for a week and pull e2 blood work only. It takes my lab about 7 days to get me results from past practice.

I tried to include the table I have of dosing but the first one I posted didn’t copy correctly. I tried to edit it with a reply but it must not have come through. This one is the corrected one: the red is bloodwork day.

12	Monday		20
13	Tuesday	100	20
14	Wednesday		20
15	Thursday	100	10
16	Friday		10
17	Saturday	100	10
18	Sunday		10
19	Monday	100	10
20	Tuesday
21	Wednesday	100	10
22	Thursday
23	Friday	100	10
24	Saturday
25	Sunday	100	20
26	Monday

Hope this helps, feeling good now and figuring this out.

LevButlerov · Mar 31, 2026

Jonmarc said:
Yes, I understand that not how it works, I got caught chasing symptoms which is why I went and pulled bloodwork when I did. I knew I was probably getting close to crashing e2, but acknowledge the symptoms took a bit to calm down after e2 got in a more appropriate range.

At this point Total has been decreased overall, but still fine tuning it. When symptoms were bad I was taking Aromasin everyday, a couple of days was 20mg and taper down to 10mg and eventually to 10mg eod. I am finding 10mg eod leads to sensitivity creeping back in. Bumped that to 20mg EOD, if all goes well going to hold here for a week and pull e2 blood work only. It takes my lab about 7 days to get me results from past practice.

I tried to include the table I have of dosing but the first one I posted didn’t copy correctly. I tried to edit it with a reply but it must not have come through. This one is the corrected one: the red is bloodwork day.

12
Monday
20
13
Tuesday
100
20
14
Wednesday
20
15
Thursday
100
10
16
Friday
10
17
Saturday
100
10
18
Sunday
10
19
Monday
100
10
20
Tuesday
21
Wednesday
100
10
22
Thursday
23
Friday
100
10
24
Saturday
25
Sunday
100
20
26
Monday

Hope this helps, feeling good now and figuring this out.

you're at 11 you need to stop taking aromasin can you do that? @Jonmarc

Jonmarc · Mar 31, 2026

@LevButlerov I was at 11, that result was over a week ago, 03/20. I understand what you are saying, I do. I don’t want to crash my e2 either.

My e2 didn’t stay low, you read the one message as me thinking the test didn’t “say” low. I believe you may have misread one or two of my updates. I may be mistaken here but that’s the feeling I got.

My plan is to have a week of routine AI use and pull bloods for a new e2 reading.

LevButlerov · Mar 31, 2026

Jonmarc said:
@LevButlerov I was at 11, that result was over a week ago, 03/20. I understand what you are saying, I do. I don’t want to crash my e2 either.

My e2 didn’t stay low, you read the one message as me thinking the test didn’t “say” low. I believe you may have misread one or two of my updates. I may be mistaken here but that’s the feeling I got.

My plan is to have a week of routine AI use and pull bloods for a new e2 reading.

i might have misread

@Jonmarc but 11 is low so at this level we need to cut aromasin dose off now asap

and when will you start updating training diet?

Jonmarc · Apr 5, 2026

@LevButlerov @2Thick @ceo @Ulter
Work and Family Life has been a bit crazy the last two weeks, but things are starting to open up after this week. Trying to share MyFitnessPal from the phone is nearly impossible on the phone I have but here is the website screen shots samples. I meal prep on the weekend for my lunches through the week, so I enter in a recipe, to make tracking easier. If a recipe says rice its Quinoa as the grain source, just a habit.

I grabbed some weekdays and a few weekend days. I did have one refeed in there and my strength went up drastically with it. I tend to be an over estimator when it comes to food so a lot of things get weighed when dieting.

Weight has been steadily declining at about a pound per week. Weighed in this morning at 182 today and I am starting to be able to see the fat declining a bit.

E2 has balanced out and later this week I am intending on pull only E2 results to check where it currently sits.

Cardio and running has picked up and with the weather coming around my work will add an additional 5-8k per day of steps.

Workouts are Strong and improving, in a week or two I will work on a side by side comparison from week 1. Planning on working more drop sets in as time and equipment allows. I am normally pinched for time in the AM.

Day 1 - Back / Bi
Monday, Mar 30, 2026 at 5:07am

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 195 lbs x 10
Set 4: 195 lbs x 10
Set 5: 195 lbs x 9

Lat Pulldown (Cable)
Set 1: 190 lbs x 6
Set 2: 180 lbs x 8
Set 3: 180 lbs x 7

Single Arm Cable Row
Set 1: 55 lbs x 12
Set 2: 55 lbs x 12
Set 3: 55 lbs x 12
Set 4: 70 lbs x 10
Set 5: 40 lbs x 10 [Drop]

Rear Delt Reverse Fly (Dumbbell)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 13
Set 3: 60 lbs x 12
Set 4: 30 lbs x 10 [Drop]

Face Pull
Set 1: 110 lbs x 13
Set 2: 110 lbs x 13
Set 3: 110 lbs x 13
Set 4: 55 lbs x 11 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 120 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 13
Set 4: 70 lbs x 12 [Drop]

Preacher Curl (Machine)
Set 1: 70 lbs x 8
Set 2: 60 lbs x 11
Set 3: 35 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 10
Set 2: 50 lbs x 14
Set 3: 30 lbs x 11 [Drop]

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 11
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 30 lbs x 10 [Drop]

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 12
Set 2: 25 lbs x 15

Single Leg 45 Back Extension
Set 1: 10 reps

Day 2 - Chest/ Tri
Wednesday, Apr 01, 2026 at 5:03am

Incline Bench Press (Dumbbell)
Set 1: 110 lbs x 15 [Warmup]
Set 2: 200 lbs x 10
Set 3: 200 lbs x 10
Set 4: 200 lbs x 10
Set 5: 100 lbs x 14 [Drop]

Bench Press (Barbell)
Set 1: 225 lbs x 11
Set 2: 225 lbs x 11
Set 3: 225 lbs x 10

Butterfly (Pec Deck)
Set 1: 205 lbs x 8
Set 2: 190 lbs x 10
Set 3: 190 lbs x 10
Set 4: 100 lbs x 10 [Drop]

Crossover High
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10

Low Cable Fly Crossovers
Set 1: 50 lbs x 10
Set 2: 50 lbs x 10

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 8
Set 3: 165 lbs x 8

Triceps Pushdown
Set 1: 140 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 8

Skullcrusher (Barbell)
Set 1: 40 lbs x 9
Set 2: 30 lbs x 11
Set 3: 30 lbs x 11

Plank
Set 1: 1min 28s
Set 2: 1min 3s
Set 3: 1min 1s

Day 3 - Legs / Shoulders
Friday, Apr 03, 2026 at 5:09am

Pendulum Squat (Machine)
Set 1: 200 lbs x 15 [Warmup]
Set 2: 380 lbs x 15
Set 3: 470 lbs x 15
Set 4: 560 lbs x 13
Set 5: 610 lbs x 10

Standing Calf Raise (Machine)
Set 1: 470 lbs x 15
Set 2: 560 lbs x 15
Set 3: 610 lbs x 15

Bulgarian Split Squat
Set 1: 180 lbs x 8
Set 2: 180 lbs x 9
Set 3: 180 lbs x 8

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 10
Set 2: 205 lbs x 10
Set 3: 205 lbs x 10

Standing Military Press (Barbell)
Set 1: 115 lbs x 11
Set 2: 125 lbs x 10
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 275 lbs x 10
Set 2: 275 lbs x 10
Set 3: 275 lbs x 11

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 14
Set 3: 50 lbs x 12
Set 4: 50 lbs x 12
Set 5: 30 lbs x 11 [Drop]

Leg Extension (Machine)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 9
Set 3: 235 lbs x 11

Laying Hamstring Curl (Single Leg)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 9
Set 3: 60 lbs x 8

Day 4 - Leg & Extras (@Home)
Sunday, Apr 05, 2026 at 9:21am

Front Squat
Set 1: 135 lbs x 15
Set 2: 225 lbs x 12
Set 3: 245 lbs x 9
Set 4: 265 lbs x 7

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 11
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 75 lbs x 12
Set 2: 75 lbs x 12
Set 3: 75 lbs x 12

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 10
Set 2: 40 lbs x 12
Set 3: 40 lbs x 12

Behind the Back Curl (Cable)
Set 1: 40 lbs x 12
Set 2: 40 lbs x 12

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 15 lbs x 15

Cossack Squat
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Bicep Curl (Cable)
Set 1: 55 lbs x 15
Set 2: 55 lbs x 15
Set 3: 55 lbs x 15
Set 4: 25 lbs x 15 [Drop]

Plank
Set 1: 1min 6s

LevButlerov · Apr 5, 2026

Jonmarc said:
@LevButlerov @2Thick @ceo @Ulter
Work and Family Life has been a bit crazy the last two weeks, but things are starting to open up after this week. Trying to share MyFitnessPal from the phone is nearly impossible on the phone I have but here is the website screen shots samples. I meal prep on the weekend for my lunches through the week, so I enter in a recipe, to make tracking easier. If a recipe says rice its Quinoa as the grain source, just a habit.

I grabbed some weekdays and a few weekend days. I did have one refeed in there and my strength went up drastically with it. I tend to be an over estimator when it comes to food so a lot of things get weighed when dieting.

Weight has been steadily declining at about a pound per week. Weighed in this morning at 182 today and I am starting to be able to see the fat declining a bit.

E2 has balanced out and later this week I am intending on pull only E2 results to check where it currently sits.

Cardio and running has picked up and with the weather coming around my work will add an additional 5-8k per day of steps.

Workouts are Strong and improving, in a week or two I will work on a side by side comparison from week 1. Planning on working more drop sets in as time and equipment allows. I am normally pinched for time in the AM.

Day 1 - Back / Bi
Monday, Mar 30, 2026 at 5:07am

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 195 lbs x 10
Set 4: 195 lbs x 10
Set 5: 195 lbs x 9

Lat Pulldown (Cable)
Set 1: 190 lbs x 6
Set 2: 180 lbs x 8
Set 3: 180 lbs x 7

Single Arm Cable Row
Set 1: 55 lbs x 12
Set 2: 55 lbs x 12
Set 3: 55 lbs x 12
Set 4: 70 lbs x 10
Set 5: 40 lbs x 10 [Drop]

Rear Delt Reverse Fly (Dumbbell)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 13
Set 3: 60 lbs x 12
Set 4: 30 lbs x 10 [Drop]

Face Pull
Set 1: 110 lbs x 13
Set 2: 110 lbs x 13
Set 3: 110 lbs x 13
Set 4: 55 lbs x 11 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 120 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 13
Set 4: 70 lbs x 12 [Drop]

Preacher Curl (Machine)
Set 1: 70 lbs x 8
Set 2: 60 lbs x 11
Set 3: 35 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 10
Set 2: 50 lbs x 14
Set 3: 30 lbs x 11 [Drop]

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 11
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 30 lbs x 10 [Drop]

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 12
Set 2: 25 lbs x 15

Single Leg 45 Back Extension
Set 1: 10 reps

Day 2 - Chest/ Tri
Wednesday, Apr 01, 2026 at 5:03am

Incline Bench Press (Dumbbell)
Set 1: 110 lbs x 15 [Warmup]
Set 2: 200 lbs x 10
Set 3: 200 lbs x 10
Set 4: 200 lbs x 10
Set 5: 100 lbs x 14 [Drop]

Bench Press (Barbell)
Set 1: 225 lbs x 11
Set 2: 225 lbs x 11
Set 3: 225 lbs x 10

Butterfly (Pec Deck)
Set 1: 205 lbs x 8
Set 2: 190 lbs x 10
Set 3: 190 lbs x 10
Set 4: 100 lbs x 10 [Drop]

Crossover High
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10

Low Cable Fly Crossovers
Set 1: 50 lbs x 10
Set 2: 50 lbs x 10

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 8
Set 3: 165 lbs x 8

Triceps Pushdown
Set 1: 140 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 8

Skullcrusher (Barbell)
Set 1: 40 lbs x 9
Set 2: 30 lbs x 11
Set 3: 30 lbs x 11

Plank
Set 1: 1min 28s
Set 2: 1min 3s
Set 3: 1min 1s

Day 3 - Legs / Shoulders
Friday, Apr 03, 2026 at 5:09am

Pendulum Squat (Machine)
Set 1: 200 lbs x 15 [Warmup]
Set 2: 380 lbs x 15
Set 3: 470 lbs x 15
Set 4: 560 lbs x 13
Set 5: 610 lbs x 10

Standing Calf Raise (Machine)
Set 1: 470 lbs x 15
Set 2: 560 lbs x 15
Set 3: 610 lbs x 15

Bulgarian Split Squat
Set 1: 180 lbs x 8
Set 2: 180 lbs x 9
Set 3: 180 lbs x 8

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 10
Set 2: 205 lbs x 10
Set 3: 205 lbs x 10

Standing Military Press (Barbell)
Set 1: 115 lbs x 11
Set 2: 125 lbs x 10
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 275 lbs x 10
Set 2: 275 lbs x 10
Set 3: 275 lbs x 11

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 14
Set 3: 50 lbs x 12
Set 4: 50 lbs x 12
Set 5: 30 lbs x 11 [Drop]

Leg Extension (Machine)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 9
Set 3: 235 lbs x 11

Laying Hamstring Curl (Single Leg)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 9
Set 3: 60 lbs x 8

Day 4 - Leg & Extras (@Home)
Sunday, Apr 05, 2026 at 9:21am

Front Squat
Set 1: 135 lbs x 15
Set 2: 225 lbs x 12
Set 3: 245 lbs x 9
Set 4: 265 lbs x 7

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 11
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 75 lbs x 12
Set 2: 75 lbs x 12
Set 3: 75 lbs x 12

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 10
Set 2: 40 lbs x 12
Set 3: 40 lbs x 12

Behind the Back Curl (Cable)
Set 1: 40 lbs x 12
Set 2: 40 lbs x 12

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 15 lbs x 15

Cossack Squat
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Bicep Curl (Cable)
Set 1: 55 lbs x 15
Set 2: 55 lbs x 15
Set 3: 55 lbs x 15
Set 4: 25 lbs x 15 [Drop]

Plank
Set 1: 1min 6s

Good training love the 265 on front squat and sometimes life is fast

but good you updated @Jonmarc checking your macros you got energy?

Jonmarc · Apr 6, 2026

@LevButlerov

Energy this week was relative, worked 6 days each the last 2 weeks with two 16 hour shifts per week on top of the regular schedule. My fat macros were up this week a bit over carbs by generally I felt really good. The grass fed ground beef I use straight from the butcher is likely closer to 90/10 but I always enter 85/15 to be on the safer side.

I do have to say It’s an effort for me to increase carbs at times. I should likely look at alternatives for breakfast a few days a week.

ceo · Apr 6, 2026

Jonmarc said:
@LevButlerov @2Thick @ceo @Ulter
Work and Family Life has been a bit crazy the last two weeks, but things are starting to open up after this week. Trying to share MyFitnessPal from the phone is nearly impossible on the phone I have but here is the website screen shots samples. I meal prep on the weekend for my lunches through the week, so I enter in a recipe, to make tracking easier. If a recipe says rice its Quinoa as the grain source, just a habit.

I grabbed some weekdays and a few weekend days. I did have one refeed in there and my strength went up drastically with it. I tend to be an over estimator when it comes to food so a lot of things get weighed when dieting.

Weight has been steadily declining at about a pound per week. Weighed in this morning at 182 today and I am starting to be able to see the fat declining a bit.

E2 has balanced out and later this week I am intending on pull only E2 results to check where it currently sits.

Cardio and running has picked up and with the weather coming around my work will add an additional 5-8k per day of steps.

Workouts are Strong and improving, in a week or two I will work on a side by side comparison from week 1. Planning on working more drop sets in as time and equipment allows. I am normally pinched for time in the AM.

Day 1 - Back / Bi
Monday, Mar 30, 2026 at 5:07am

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 195 lbs x 10
Set 4: 195 lbs x 10
Set 5: 195 lbs x 9

Lat Pulldown (Cable)
Set 1: 190 lbs x 6
Set 2: 180 lbs x 8
Set 3: 180 lbs x 7

Single Arm Cable Row
Set 1: 55 lbs x 12
Set 2: 55 lbs x 12
Set 3: 55 lbs x 12
Set 4: 70 lbs x 10
Set 5: 40 lbs x 10 [Drop]

Rear Delt Reverse Fly (Dumbbell)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 13
Set 3: 60 lbs x 12
Set 4: 30 lbs x 10 [Drop]

Face Pull
Set 1: 110 lbs x 13
Set 2: 110 lbs x 13
Set 3: 110 lbs x 13
Set 4: 55 lbs x 11 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 120 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 13
Set 4: 70 lbs x 12 [Drop]

Preacher Curl (Machine)
Set 1: 70 lbs x 8
Set 2: 60 lbs x 11
Set 3: 35 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 10
Set 2: 50 lbs x 14
Set 3: 30 lbs x 11 [Drop]

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 11
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 30 lbs x 10 [Drop]

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 12
Set 2: 25 lbs x 15

Single Leg 45 Back Extension
Set 1: 10 reps

Day 2 - Chest/ Tri
Wednesday, Apr 01, 2026 at 5:03am

Incline Bench Press (Dumbbell)
Set 1: 110 lbs x 15 [Warmup]
Set 2: 200 lbs x 10
Set 3: 200 lbs x 10
Set 4: 200 lbs x 10
Set 5: 100 lbs x 14 [Drop]

Bench Press (Barbell)
Set 1: 225 lbs x 11
Set 2: 225 lbs x 11
Set 3: 225 lbs x 10

Butterfly (Pec Deck)
Set 1: 205 lbs x 8
Set 2: 190 lbs x 10
Set 3: 190 lbs x 10
Set 4: 100 lbs x 10 [Drop]

Crossover High
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10

Low Cable Fly Crossovers
Set 1: 50 lbs x 10
Set 2: 50 lbs x 10

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 8
Set 3: 165 lbs x 8

Triceps Pushdown
Set 1: 140 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 8

Skullcrusher (Barbell)
Set 1: 40 lbs x 9
Set 2: 30 lbs x 11
Set 3: 30 lbs x 11

Plank
Set 1: 1min 28s
Set 2: 1min 3s
Set 3: 1min 1s

Day 3 - Legs / Shoulders
Friday, Apr 03, 2026 at 5:09am

Pendulum Squat (Machine)
Set 1: 200 lbs x 15 [Warmup]
Set 2: 380 lbs x 15
Set 3: 470 lbs x 15
Set 4: 560 lbs x 13
Set 5: 610 lbs x 10

Standing Calf Raise (Machine)
Set 1: 470 lbs x 15
Set 2: 560 lbs x 15
Set 3: 610 lbs x 15

Bulgarian Split Squat
Set 1: 180 lbs x 8
Set 2: 180 lbs x 9
Set 3: 180 lbs x 8

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 10
Set 2: 205 lbs x 10
Set 3: 205 lbs x 10

Standing Military Press (Barbell)
Set 1: 115 lbs x 11
Set 2: 125 lbs x 10
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 275 lbs x 10
Set 2: 275 lbs x 10
Set 3: 275 lbs x 11

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 14
Set 3: 50 lbs x 12
Set 4: 50 lbs x 12
Set 5: 30 lbs x 11 [Drop]

Leg Extension (Machine)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 9
Set 3: 235 lbs x 11

Laying Hamstring Curl (Single Leg)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 9
Set 3: 60 lbs x 8

Day 4 - Leg & Extras (@Home)
Sunday, Apr 05, 2026 at 9:21am

Front Squat
Set 1: 135 lbs x 15
Set 2: 225 lbs x 12
Set 3: 245 lbs x 9
Set 4: 265 lbs x 7

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 11
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 75 lbs x 12
Set 2: 75 lbs x 12
Set 3: 75 lbs x 12

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 10
Set 2: 40 lbs x 12
Set 3: 40 lbs x 12

Behind the Back Curl (Cable)
Set 1: 40 lbs x 12
Set 2: 40 lbs x 12

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 15 lbs x 15

Cossack Squat
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Bicep Curl (Cable)
Set 1: 55 lbs x 15
Set 2: 55 lbs x 15
Set 3: 55 lbs x 15
Set 4: 25 lbs x 15 [Drop]

Plank
Set 1: 1min 6s

bros heck of a job on this one @Jonmarc the planks and squats are looking nice! keep the grind

Ulter · Apr 6, 2026

Jonmarc said:
@LevButlerov @2Thick @ceo @Ulter
Work and Family Life has been a bit crazy the last two weeks, but things are starting to open up after this week. Trying to share MyFitnessPal from the phone is nearly impossible on the phone I have but here is the website screen shots samples. I meal prep on the weekend for my lunches through the week, so I enter in a recipe, to make tracking easier. If a recipe says rice its Quinoa as the grain source, just a habit.

I grabbed some weekdays and a few weekend days. I did have one refeed in there and my strength went up drastically with it. I tend to be an over estimator when it comes to food so a lot of things get weighed when dieting.

Weight has been steadily declining at about a pound per week. Weighed in this morning at 182 today and I am starting to be able to see the fat declining a bit.

E2 has balanced out and later this week I am intending on pull only E2 results to check where it currently sits.

Cardio and running has picked up and with the weather coming around my work will add an additional 5-8k per day of steps.

Workouts are Strong and improving, in a week or two I will work on a side by side comparison from week 1. Planning on working more drop sets in as time and equipment allows. I am normally pinched for time in the AM.

Day 1 - Back / Bi
Monday, Mar 30, 2026 at 5:07am

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 195 lbs x 10
Set 4: 195 lbs x 10
Set 5: 195 lbs x 9

Lat Pulldown (Cable)
Set 1: 190 lbs x 6
Set 2: 180 lbs x 8
Set 3: 180 lbs x 7

Single Arm Cable Row
Set 1: 55 lbs x 12
Set 2: 55 lbs x 12
Set 3: 55 lbs x 12
Set 4: 70 lbs x 10
Set 5: 40 lbs x 10 [Drop]

Rear Delt Reverse Fly (Dumbbell)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 13
Set 3: 60 lbs x 12
Set 4: 30 lbs x 10 [Drop]

Face Pull
Set 1: 110 lbs x 13
Set 2: 110 lbs x 13
Set 3: 110 lbs x 13
Set 4: 55 lbs x 11 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 120 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 13
Set 4: 70 lbs x 12 [Drop]

Preacher Curl (Machine)
Set 1: 70 lbs x 8
Set 2: 60 lbs x 11
Set 3: 35 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 10
Set 2: 50 lbs x 14
Set 3: 30 lbs x 11 [Drop]

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 11
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 30 lbs x 10 [Drop]

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 12
Set 2: 25 lbs x 15

Single Leg 45 Back Extension
Set 1: 10 reps

Day 2 - Chest/ Tri
Wednesday, Apr 01, 2026 at 5:03am

Incline Bench Press (Dumbbell)
Set 1: 110 lbs x 15 [Warmup]
Set 2: 200 lbs x 10
Set 3: 200 lbs x 10
Set 4: 200 lbs x 10
Set 5: 100 lbs x 14 [Drop]

Bench Press (Barbell)
Set 1: 225 lbs x 11
Set 2: 225 lbs x 11
Set 3: 225 lbs x 10

Butterfly (Pec Deck)
Set 1: 205 lbs x 8
Set 2: 190 lbs x 10
Set 3: 190 lbs x 10
Set 4: 100 lbs x 10 [Drop]

Crossover High
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10

Low Cable Fly Crossovers
Set 1: 50 lbs x 10
Set 2: 50 lbs x 10

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 8
Set 3: 165 lbs x 8

Triceps Pushdown
Set 1: 140 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 8

Skullcrusher (Barbell)
Set 1: 40 lbs x 9
Set 2: 30 lbs x 11
Set 3: 30 lbs x 11

Plank
Set 1: 1min 28s
Set 2: 1min 3s
Set 3: 1min 1s

Day 3 - Legs / Shoulders
Friday, Apr 03, 2026 at 5:09am

Pendulum Squat (Machine)
Set 1: 200 lbs x 15 [Warmup]
Set 2: 380 lbs x 15
Set 3: 470 lbs x 15
Set 4: 560 lbs x 13
Set 5: 610 lbs x 10

Standing Calf Raise (Machine)
Set 1: 470 lbs x 15
Set 2: 560 lbs x 15
Set 3: 610 lbs x 15

Bulgarian Split Squat
Set 1: 180 lbs x 8
Set 2: 180 lbs x 9
Set 3: 180 lbs x 8

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 10
Set 2: 205 lbs x 10
Set 3: 205 lbs x 10

Standing Military Press (Barbell)
Set 1: 115 lbs x 11
Set 2: 125 lbs x 10
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 275 lbs x 10
Set 2: 275 lbs x 10
Set 3: 275 lbs x 11

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 14
Set 3: 50 lbs x 12
Set 4: 50 lbs x 12
Set 5: 30 lbs x 11 [Drop]

Leg Extension (Machine)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 9
Set 3: 235 lbs x 11

Laying Hamstring Curl (Single Leg)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 9
Set 3: 60 lbs x 8

Day 4 - Leg & Extras (@Home)
Sunday, Apr 05, 2026 at 9:21am

Front Squat
Set 1: 135 lbs x 15
Set 2: 225 lbs x 12
Set 3: 245 lbs x 9
Set 4: 265 lbs x 7

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 11
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 75 lbs x 12
Set 2: 75 lbs x 12
Set 3: 75 lbs x 12

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 10
Set 2: 40 lbs x 12
Set 3: 40 lbs x 12

Behind the Back Curl (Cable)
Set 1: 40 lbs x 12
Set 2: 40 lbs x 12

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 15 lbs x 15

Cossack Squat
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Bicep Curl (Cable)
Set 1: 55 lbs x 15
Set 2: 55 lbs x 15
Set 3: 55 lbs x 15
Set 4: 25 lbs x 15 [Drop]

Plank
Set 1: 1min 6s

@Jonmarc this is some amazing training. The squats and the bicep curls look fantastic. That's the way to do it.

LevButlerov · Apr 6, 2026

Jonmarc said:
@LevButlerov

Energy this week was relative, worked 6 days each the last 2 weeks with two 16 hour shifts per week on top of the regular schedule. My fat macros were up this week a bit over carbs by generally I felt really good. The grass fed ground beef I use straight from the butcher is likely closer to 90/10 but I always enter 85/15 to be on the safer side.

I do have to say It’s an effort for me to increase carbs at times. I should likely look at alternatives for breakfast a few days a week.

lets try to boost breakfast carbs to see how you feel

@Jonmarc

2Thick · Apr 6, 2026

Jonmarc said:
@LevButlerov @2Thick @ceo @Ulter
Work and Family Life has been a bit crazy the last two weeks, but things are starting to open up after this week. Trying to share MyFitnessPal from the phone is nearly impossible on the phone I have but here is the website screen shots samples. I meal prep on the weekend for my lunches through the week, so I enter in a recipe, to make tracking easier. If a recipe says rice its Quinoa as the grain source, just a habit.

I grabbed some weekdays and a few weekend days. I did have one refeed in there and my strength went up drastically with it. I tend to be an over estimator when it comes to food so a lot of things get weighed when dieting.

Weight has been steadily declining at about a pound per week. Weighed in this morning at 182 today and I am starting to be able to see the fat declining a bit.

E2 has balanced out and later this week I am intending on pull only E2 results to check where it currently sits.

Cardio and running has picked up and with the weather coming around my work will add an additional 5-8k per day of steps.

Workouts are Strong and improving, in a week or two I will work on a side by side comparison from week 1. Planning on working more drop sets in as time and equipment allows. I am normally pinched for time in the AM.

Day 1 - Back / Bi
Monday, Mar 30, 2026 at 5:07am

Pendlay Row (Barbell)
Set 1: 135 lbs x 10 [Warmup]
Set 2: 185 lbs x 10
Set 3: 195 lbs x 10
Set 4: 195 lbs x 10
Set 5: 195 lbs x 9

Lat Pulldown (Cable)
Set 1: 190 lbs x 6
Set 2: 180 lbs x 8
Set 3: 180 lbs x 7

Single Arm Cable Row
Set 1: 55 lbs x 12
Set 2: 55 lbs x 12
Set 3: 55 lbs x 12
Set 4: 70 lbs x 10
Set 5: 40 lbs x 10 [Drop]

Rear Delt Reverse Fly (Dumbbell)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 13
Set 3: 60 lbs x 12
Set 4: 30 lbs x 10 [Drop]

Face Pull
Set 1: 110 lbs x 13
Set 2: 110 lbs x 13
Set 3: 110 lbs x 13
Set 4: 55 lbs x 11 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 120 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 13
Set 4: 70 lbs x 12 [Drop]

Preacher Curl (Machine)
Set 1: 70 lbs x 8
Set 2: 60 lbs x 11
Set 3: 35 lbs x 10

Preacher Curl (Machine)
Set 1: 60 lbs x 10
Set 2: 50 lbs x 14
Set 3: 30 lbs x 11 [Drop]

Hammer Curl (Dumbbell)
Set 1: 70 lbs x 11
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 30 lbs x 10 [Drop]

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 12
Set 2: 25 lbs x 15

Single Leg 45 Back Extension
Set 1: 10 reps

Day 2 - Chest/ Tri
Wednesday, Apr 01, 2026 at 5:03am

Incline Bench Press (Dumbbell)
Set 1: 110 lbs x 15 [Warmup]
Set 2: 200 lbs x 10
Set 3: 200 lbs x 10
Set 4: 200 lbs x 10
Set 5: 100 lbs x 14 [Drop]

Bench Press (Barbell)
Set 1: 225 lbs x 11
Set 2: 225 lbs x 11
Set 3: 225 lbs x 10

Butterfly (Pec Deck)
Set 1: 205 lbs x 8
Set 2: 190 lbs x 10
Set 3: 190 lbs x 10
Set 4: 100 lbs x 10 [Drop]

Crossover High
Set 1: 70 lbs x 10
Set 2: 70 lbs x 10

Low Cable Fly Crossovers
Set 1: 50 lbs x 10
Set 2: 50 lbs x 10

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs x 10
Set 2: 165 lbs x 8
Set 3: 165 lbs x 8

Triceps Pushdown
Set 1: 140 lbs x 15
Set 2: 140 lbs x 13
Set 3: 140 lbs x 8

Skullcrusher (Barbell)
Set 1: 40 lbs x 9
Set 2: 30 lbs x 11
Set 3: 30 lbs x 11

Plank
Set 1: 1min 28s
Set 2: 1min 3s
Set 3: 1min 1s

Day 3 - Legs / Shoulders
Friday, Apr 03, 2026 at 5:09am

Pendulum Squat (Machine)
Set 1: 200 lbs x 15 [Warmup]
Set 2: 380 lbs x 15
Set 3: 470 lbs x 15
Set 4: 560 lbs x 13
Set 5: 610 lbs x 10

Standing Calf Raise (Machine)
Set 1: 470 lbs x 15
Set 2: 560 lbs x 15
Set 3: 610 lbs x 15

Bulgarian Split Squat
Set 1: 180 lbs x 8
Set 2: 180 lbs x 9
Set 3: 180 lbs x 8

Romanian Deadlift (Barbell)
Set 1: 185 lbs x 10
Set 2: 205 lbs x 10
Set 3: 205 lbs x 10

Standing Military Press (Barbell)
Set 1: 115 lbs x 11
Set 2: 125 lbs x 10
Set 3: 125 lbs x 10

Shrug (Barbell)
Set 1: 275 lbs x 10
Set 2: 275 lbs x 10
Set 3: 275 lbs x 11

Lateral Raise (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 14
Set 3: 50 lbs x 12
Set 4: 50 lbs x 12
Set 5: 30 lbs x 11 [Drop]

Leg Extension (Machine)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 9
Set 3: 235 lbs x 11

Laying Hamstring Curl (Single Leg)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 9
Set 3: 60 lbs x 8

Day 4 - Leg & Extras (@Home)
Sunday, Apr 05, 2026 at 9:21am

Front Squat
Set 1: 135 lbs x 15
Set 2: 225 lbs x 12
Set 3: 245 lbs x 9
Set 4: 265 lbs x 7

Reverse Lunge (Dumbbell)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 11
Set 3: 100 lbs x 10

Straight Arm Lat Pulldown (Cable)
Set 1: 75 lbs x 12
Set 2: 75 lbs x 12
Set 3: 75 lbs x 12

Single Leg Romanian Deadlift (Dumbbell)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 10

Wood chopper (Shoulder Height)
Set 1: 35 lbs x 10
Set 2: 40 lbs x 12
Set 3: 40 lbs x 12

Behind the Back Curl (Cable)
Set 1: 40 lbs x 12
Set 2: 40 lbs x 12

Physioball Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Rear Delt Reverse Fly (Cable)
Set 1: 15 lbs x 15
Set 2: 15 lbs x 15
Set 3: 15 lbs x 15

Cossack Squat
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Bicep Curl (Cable)
Set 1: 55 lbs x 15
Set 2: 55 lbs x 15
Set 3: 55 lbs x 15
Set 4: 25 lbs x 15 [Drop]

Plank
Set 1: 1min 6s

nice update man. the training looks terrific!

Jonmarc · Apr 15, 2026

Updated bloodwork is in. Slightly high on ALT, but not overly concerned this is typically where I fall with past history. Last bloodwork was the best ALT I have had.

E2 was the focus, was feeling some nipple sensitivity 3.5 days before my bloods after thinking I had it figured out.

Aromasin was at 10mg eod timed with my 100mg test cypionate dose. E2 was at 69 pg/ml with the nipple sensitivity? It was getting ever so slightly worse each day.

@LevButlerov @2Thick @Ulter @ceo

Jonmarc · Apr 15, 2026

Jonmarc said:
Updated bloodwork is in. Slightly high on ALT, but not overly concerned this is typically where I fall with past history. Last bloodwork was the best ALT I have had.

E2 was the focus, was feeling some nipple sensitivity 3.5 days before my bloods after thinking I had it figured out.

Aromasin was at 10mg eod timed with my 100mg test cypionate dose. E2 was at 69 pg/ml with the nipple sensitivity? It was getting ever so slightly worse each day.

@LevButlerov @2Thick @Ulter @ceo

Correction AST

LevButlerov · Apr 15, 2026

Jonmarc said:
Updated bloodwork is in. Slightly high on ALT, but not overly concerned this is typically where I fall with past history. Last bloodwork was the best ALT I have had.

E2 was the focus, was feeling some nipple sensitivity 3.5 days before my bloods after thinking I had it figured out.

Aromasin was at 10mg eod timed with my 100mg test cypionate dose. E2 was at 69 pg/ml with the nipple sensitivity? It was getting ever so slightly worse each day.

@LevButlerov @2Thick @Ulter @ceo

Jonmarc said:
Correction AST

AST is fine but e2 needs work, clarify you did 10mgs eod aromasin and 100mgs test/week on this? @Jonmarc

ceo · Apr 16, 2026

Jonmarc said:
Updated bloodwork is in. Slightly high on ALT, but not overly concerned this is typically where I fall with past history. Last bloodwork was the best ALT I have had.

E2 was the focus, was feeling some nipple sensitivity 3.5 days before my bloods after thinking I had it figured out.

Aromasin was at 10mg eod timed with my 100mg test cypionate dose. E2 was at 69 pg/ml with the nipple sensitivity? It was getting ever so slightly worse each day.

@LevButlerov @2Thick @Ulter @ceo

bros, numbers should normalize once you come off the sauce.

Ulter · Apr 16, 2026

Jonmarc said:
Updated bloodwork is in. Slightly high on ALT, but not overly concerned this is typically where I fall with past history. Last bloodwork was the best ALT I have had.

E2 was the focus, was feeling some nipple sensitivity 3.5 days before my bloods after thinking I had it figured out.

Aromasin was at 10mg eod timed with my 100mg test cypionate dose. E2 was at 69 pg/ml with the nipple sensitivity? It was getting ever so slightly worse each day.

@LevButlerov @2Thick @Ulter @ceo

it is what it is. Everybody's going to be a little different when it comes to this stuff. Some people can even take 100 mg of testosterone with issues.

2Thick · Apr 16, 2026

Jonmarc said:
Updated bloodwork is in. Slightly high on ALT, but not overly concerned this is typically where I fall with past history. Last bloodwork was the best ALT I have had.

E2 was the focus, was feeling some nipple sensitivity 3.5 days before my bloods after thinking I had it figured out.

Aromasin was at 10mg eod timed with my 100mg test cypionate dose. E2 was at 69 pg/ml with the nipple sensitivity? It was getting ever so slightly worse each day.

@LevButlerov @2Thick @Ulter @ceo

you don't want to let it linger. you could end up with gyno and that wouldn't be good.

Jonmarc · Apr 16, 2026

LevButlerov said:
AST is fine but e2 needs work, clarify you did 10mgs eod aromasin and 100mgs test/week on this? @Jonmarc

My test cypionate dose right now is 100mg every other day (350mg per week). I was taking 10mg Aromasin on shot days (every other day). Which resulted in the 69 e2 number.

When you say e2 needs work which way do you mean, up or down?

@LevButlerov

LevButlerov · Apr 16, 2026

Jonmarc said:
My test cypionate dose right now is 100mg every other day (350mg per week). I was taking 10mg Aromasin on shot days (every other day). Which resulted in the 69 e2 number.

When you say e2 needs work which way do you mean, up or down?

@LevButlerov

e2 needs to go down

10mgs aromasin what brand? @Jonmarc

Jonmarc · Apr 17, 2026

@LevButlerov PSL, I increased to 15mg every other day. I will retest bloods in 2 weeks.

LevButlerov · Apr 17, 2026

Jonmarc said:
@LevButlerov PSL, I increased to 15mg every other day. I will retest bloods in 2 weeks.

The PSL test might have issues @Jonmarc I suggest switching to @US-pharmacies personally

Jonmarc · Apr 24, 2026

It’s been an extremely busy 3 weeks at work. Outside of getting my training done, tracking food, and keeping up with family buisness there hasn’t been much time for updates.

I did increase Aromasin to 15mg with my shot days. Things feel like they are leveling out pull bloods again in 2 weeks or so.

Diet has been on point and possibly too aggressive with my increase in work activity. Last weigh in day was 177.5 pounds down 1.7 pounds from the previous week and 7.3 total over 6 weeks from 185. I bumped carbs up a bit to have my total calories at 2800, up from 2600. I know this a cut/recomp cycle but I would like to be closer to that recomp if plausible. Body fat last measured at 15.7%, which feels high. Most of that is around the midsection, my legs are starting to show definition with some muscle separation in the quad. Not much of a show bodybuilder but it is nice to see the definition.

Lifting wise my legs are dominating my strength gains, my leg press and Bulgarians keep climbing! It’s fun watching the guy who bench’s 500 pick his jaw up when I use a pair of 90’s for Bulgarians. Don't get me wrong he’s got me on 95% of lifts but not this one!

Chest is falling a little more flat but no strength loss after being down 7 pounds. Back is holding strong and increasing in some lifts. Biceps and shoulders are strong, shoulder definition is starting to pop.

Adding some drop sets in when time permits feels amazing, love the pumps but mostly for the mind muscle connection.

Just wanted to thank you all for everything you do!

Roughly 7-9 weeks left pending bloodwork before dropping back to TRT.

LevButlerov · Apr 24, 2026

Jonmarc said:
It’s been an extremely busy 3 weeks at work. Outside of getting my training done, tracking food, and keeping up with family buisness there hasn’t been much time for updates.

I did increase Aromasin to 15mg with my shot days. Things feel like they are leveling out pull bloods again in 2 weeks or so.

Diet has been on point and possibly too aggressive with my increase in work activity. Last weigh in day was 177.5 pounds down 1.7 pounds from the previous week and 7.3 total over 6 weeks from 185. I bumped carbs up a bit to have my total calories at 2800, up from 2600. I know this a cut/recomp cycle but I would like to be closer to that recomp if plausible. Body fat last measured at 15.7%, which feels high. Most of that is around the midsection, my legs are starting to show definition with some muscle separation in the quad. Not much of a show bodybuilder but it is nice to see the definition.

Lifting wise my legs are dominating my strength gains, my leg press and Bulgarians keep climbing! It’s fun watching the guy who bench’s 500 pick his jaw up when I use a pair of 90’s for Bulgarians. Don't get me wrong he’s got me on 95% of lifts but not this one!

Chest is falling a little more flat but no strength loss after being down 7 pounds. Back is holding strong and increasing in some lifts. Biceps and shoulders are strong, shoulder definition is starting to pop.

Adding some drop sets in when time permits feels amazing, love the pumps but mostly for the mind muscle connection.

Just wanted to thank you all for everything you do!

Roughly 7-9 weeks left pending bloodwork before dropping back to TRT.

good to hear from you but lets see how you food is any updates on it?

Jonmarc · Apr 24, 2026

As soon as I can get a chance to sit down at a computer and pull it in. I want to do a training update as well. Week 1 to 6/7 side by side.

LevButlerov · Apr 24, 2026

Jonmarc said:
As soon as I can get a chance to sit down at a computer and pull it in. I want to do a training update as well. Week 1 to 6/7 side by side.

awesome

Jonmarc · May 1, 2026

End of Week 7 Update
Big update here that I finally have time to post. Strength is doing great. E2 is balanced now and ready for the remaining 6-8 weeks!
Starting Weight = 185lbs
Current Weight = 175lbs
Average Weight Loss = 1.25 pounds

Strength decreased only on a few lifts, from Week 1 to 7, but Drop sets were added to increase volume and pump at this forums suggestion. Overall feeling really positive even though I have lost more weight than I wanted, the recomp isn't quite plausible and this should be classified more as a Cut now. Although, I did bump calories up 200 last week and still lost a pound through this week. Going to hold calories here one more week and see what happens. Total Calories right now 2800 with 200g of protein being the focus. Carbs and Fats fluctuate a bit, but I am trying to push more carbs lately.

[td]Week 1[/td][td]Week 7[/td] [td]Day 1 - Back / Bi[/td][td]Day 1 - Back / Bi[/td] [td]Pendlay Row (Barbell)[/td][td]Pendlay Row (Barbell)[/td] [td]Set 1: 135 lbs x 10 [Warmup][/td][td]Set 1: 135 lbs x 10 [Warmup][/td] [td]Set 2: 185 lbs x 10[/td][td]Set 2: 195 lbs x 10[/td] [td]Set 3: 185 lbs x 9[/td][td]Set 3: 195 lbs x 9[/td] [td]Set 4: 185 lbs x 8[/td][td]Set 4: 195 lbs x 8[/td] [td]Set 5: 185 lbs x 8[/td][td]Set 5: 195 lbs x 7[/td] [td]Lat Pulldown (Cable)[/td][td]Single Arm Lat Pulldown[/td] [td]Regular Lat Pulldown is broke at the gym[/td] [td]Set 1: 190 lbs x 7[/td][td]Set 1: 110 lbs x 11[/td] [td]Set 2: 190 lbs x 7[/td][td]Set 2: 110 lbs x 11[/td] [td]Set 3: 190 lbs x 5[/td][td]Set 3: 110 lbs x 11[/td] [td]Single Arm Cable Row[/td][td]Single Arm Cable Row[/td] [td]Lower weight but better form[/td] [td]Set 1: 70 lbs x 10[/td][td]Set 1: 55 lbs x 12[/td] [td]Set 2: 70 lbs x 10[/td][td]Set 2: 55 lbs x 12[/td] [td]Set 3: 70 lbs x 10[/td][td]Set 3: 55 lbs x 12[/td] [td]Set 4: 70 lbs x 10[/td][td]Set 4: 70 lbs x 9[/td] [td]Rear Delt Reverse Fly (Dumbbell)[/td][td]Rear Delt Reverse Fly (Dumbbell)[/td] [td]Set 1: 50 lbs x 15[/td][td]Set 1: 60 lbs x 15[/td] [td]Set 2: 50 lbs x 15[/td][td]Set 2: 60 lbs x 15[/td] [td]Set 3: 60 lbs x 15[/td][td]Set 3: 60 lbs x 15[/td] [td]Set 4: 30 lbs x 15 [Drop][/td] [td]Face Pulls (laying)[/td][td]Face Pulls (laying)[/td] [td]Set 1: 100 lbs x 15[/td][td]Set 1: 120 lbs x 15[/td] [td]Set 2: 100 lbs x 15[/td][td]Set 2: 120 lbs x 15[/td] [td]Set 3: 100 lbs x 15[/td][td]Set 3: 120 lbs x 15[/td] [td]Straight Arm Lat Pulldown (Cable)[/td][td]Straight Arm Lat Pulldown (Cable)[/td] [td]Set 1: 130 lbs x 12[/td][td]Set 1: 140 lbs x 15[/td] [td]Set 2: 130 lbs x 12[/td][td]Set 2: 140 lbs x 15[/td] [td]Set 3: 130 lbs x 14[/td][td]Set 3: 140 lbs x 15[/td] [td]Preacher Curl (Machine)[/td][td]Preacher Curl (Machine)[/td] [td]Varied Resistance Curves for the two exercises here. Second round is harder at the top of the movement due to wait poistioning on the machine[/td] [td]Set 1: 60 lbs x 12[/td][td]Set 1: 70 lbs x 11[/td] [td]Set 2: 60 lbs x 10[/td][td]Set 2: 70 lbs x 11[/td] [td]Preacher Curl (Machine)[/td][td]Preacher Curl (Machine)[/td] [td]Set 1: 60 lbs x 12[/td][td]Set 1: 70 lbs x 9[/td] [td]Set 2: 60 lbs x 12[/td][td]Set 2: 70 lbs x 9[/td] [td]Set 3: 60 lbs x 10[/td] [td]Hammer Curl (Dumbbell)[/td][td]Hammer Curl (Dumbbell)[/td] [td]Set 1: 70 lbs x 14[/td][td]Set 1: 70 lbs x 12[/td] [td]Set 2: 70 lbs x 14[/td][td]Set 2: 70 lbs x 13[/td] [td]Set 3: 70 lbs x 12[/td][td]Set 3: 70 lbs x 11[/td] [td]Back Extension (Weighted Hyperextension)[/td][td]Back Extension (Weighted Hyperextension)[/td] [td]Set 1: 25 lbs x 13[/td][td]Set 1: 45 lbs x 12[/td] [td]Set 2: 25 lbs x 15[/td][td]Set 2: 45 lbs x 12[/td] [td]Set 3: 25 lbs x 15[/td][td]Set 3: 45 lbs x 12[/td] [td]F You’s (Landmine Rotational Press)[/td][td]F You’s[/td] [td]Set 1: 25 lbs x 8[/td][td]Set 1: 35 lbs x 8[/td] [td]Set 2: 35 lbs x 8[/td][td]Set 2: 35 lbs x 8[/td] [td]Day 2 - Chest/ Tri[/td][td]Day 2 - Chest/ Tri[/td] [td]Incline Bench Press (Barbell)[/td]
[td]

Incline Bench Press (Dumbbell)

[/td] [td]Set 1: 135 lbs x 15 [Warmup][/td][td]Set 1: 110 lbs x 15 [Warmup][/td] [td]Set 2: 205 lbs x 8[/td][td]Set 2: 190 lbs x 10[/td] [td]Set 3: 205 lbs x 8[/td][td]Set 3: 190 lbs x 11[/td] [td]Set 4: 205 lbs x 9[/td][td]Set 4: 190 lbs x 10[/td] [td]Set 5: 225 lbs x 6[/td][td]Set 5: 110 lbs x 10 [Drop][/td] [td]Bench Press (Barbell)[/td][td]Bench Press (Barbell)[/td] [td]Set 1: 225 lbs x 10[/td][td]Set 1: 225 lbs x 10[/td] [td]Set 2: 225 lbs x 10[/td][td]Set 2: 225 lbs x 9[/td] [td]Set 3: 225 lbs x 8[/td][td]Set 3: 225 lbs x 6[/td] [td]Butterfly (Pec Deck)[/td][td]Butterfly (Pec Deck)[/td] [td]Set 1: 190 lbs x 9[/td][td]Set 1: 190 lbs x 10[/td] [td]Set 2: 190 lbs x 10[/td][td]Set 2: 175 lbs x 11[/td] [td]Set 3: 175 lbs x 10[/td] [td]Crossover High[/td][td]Set 4: 100 lbs x 11 [Drop][/td] [td]Set 1: 70 lbs x 14[/td] [td]Set 2: 70 lbs x 12[/td][td]Crossover High[/td] [td]Set 1: 70 lbs x 15[/td] [td]Low Cable Fly Crossovers[/td][td]Set 2: 70 lbs x 14[/td] [td]Set 1: 50 lbs x 12[/td][td]Set 3: 70 lbs x 12[/td] [td]Set 2: 50 lbs x 9[/td][td]Set 4: 40 lbs x 12 [Drop][/td] [td]Bench Press - Close Grip (Barbell)[/td]
[td]Bench Press - Close Grip (Barbell)
[/td] [td]Set 1: 165 lbs x 10[/td][td]Set 1: 155 lbs x 12[/td] [td]Set 2: 165 lbs x 11[/td][td]Set 2: 155 lbs x 11[/td] [td]Set 3: 165 lbs x 11[/td][td]Set 3: 155 lbs x 11[/td] [td]Set 4: 95 lbs x 15[/td] [td]Triceps Pushdown[/td][td]Triceps Pushdown[/td] [td]Set 1: 150 lbs x 15[/td][td]Set 1: 140 lbs x 15[/td] [td]Set 2: 150 lbs x 14[/td][td]Set 2: 140 lbs x 14[/td] [td]Set 3: 150 lbs x 11[/td][td]Set 3: 140 lbs x 10[/td] [td]Set 4: 70 lbs x 12 [Drop][/td] [td]Skullcrusher (Barbell)[/td][td]Skullcrusher (Dumbbell)[/td] [td]Set 1: 40 lbs x 8[/td][td]Set 1: 50 lbs x 11[/td] [td]Set 2: 30 lbs x 13[/td][td]Set 2: 50 lbs x 11[/td] [td]Set 3: 30 lbs x 14[/td][td]Set 3: 50 lbs x 11[/td] [td]Set 4: 30 lbs x 11 [Drop][/td] [td]Plank[/td][td]Plank[/td] [td]Set 1: 1min 15s[/td][td]Set 1: 1min 30s[/td] [td]Set 2: 1min 1s[/td][td]Set 2: 1min 5s[/td] [td]Set 3: 1min 0s[/td][td]Set 3: 1min 0s[/td] [td]Day 3 - Legs / Shoulders[/td][td]Day 3 - Legs / Shoulders[/td] [td]Pendulum Squat (Machine)[/td][td]Pendulum Squat (Machine)[/td] [td]Set 1: 200 lbs x 12 [Warmup][/td][td]Set 1: 290 lbs x 10 [Warmup][/td] [td]Set 2: 380 lbs x 10[/td][td]Set 2: 380 lbs x 15[/td] [td]Set 3: 470 lbs x 10[/td][td]Set 3: 560 lbs x 15[/td] [td]Set 4: 470 lbs x 10[/td][td]Set 4: 650 lbs x 12[/td] [td]Set 5: 470 lbs x 8[/td][td]Set 5: 650 lbs x 12[/td] [td]Standing Calf Raise (Machine)[/td]
[td]Standing Calf Raise (Machine)
[/td] [td]Set 1: 470 lbs x 20[/td][td]Set 1: 650 lbs x 15[/td] [td]Set 2: 470 lbs x 20[/td][td]Set 2: 650 lbs x 18[/td] [td]Set 3: 470 lbs x 20[/td][td]Set 3: 650 lbs x 15[/td] [td]Bulgarian Split Squat[/td][td]Bulgarian Split Squat[/td] [td]Set 1: 180 lbs x 10[/td][td]Set 1: 180 lbs x 10[/td] [td]Set 2: 180 lbs x 10[/td][td]Set 2: 180 lbs x 10[/td] [td]Set 3: 180 lbs x 9[/td][td]Set 3: 180 lbs x 10[/td] [td]Romanian Deadlift (Barbell)[/td][td]Romanian Deadlift (Barbell)[/td] [td]Set 1: 135 lbs x 10[/td][td]Set 1: 205 lbs x 11[/td] [td]Set 2: 135 lbs x 10[/td][td]Set 2: 205 lbs x 11[/td] [td]Set 3: 135 lbs x 10[/td][td]Set 3: 205 lbs x 10[/td] [td]Standing Military Press (Barbell)[/td]
[td]Standing Military Press (Barbell)
[/td] [td]Set 1: 105 lbs x 12[/td][td]Set 1: 115 lbs x 13[/td] [td]Set 2: 115 lbs x 12[/td][td]Set 2: 115 lbs x 12[/td] [td]Set 3: 125 lbs x 10[/td][td]Set 3: 115 lbs x 12[/td] [td]Shrug (Barbell)[/td][td]Shrug (Barbell)[/td] [td]Set 1: 225 lbs x 10[/td][td]Set 1: 315 lbs x 10[/td] [td]Set 2: 275 lbs x 12[/td][td]Set 2: 315 lbs x 10[/td] [td]Set 3: 275 lbs x 10[/td][td]Set 3: 315 lbs x 10[/td] [td]Lateral Raise (Dumbbell)[/td][td]Lateral Raise (Dumbbell)[/td] [td]Set 1: 50 lbs x 14[/td][td]Set 1: 50 lbs x 12[/td] [td]Set 2: 50 lbs x 15[/td][td]Set 2: 50 lbs x 15[/td] [td]Set 3: 50 lbs x 11[/td][td]Set 3: 50 lbs x 15[/td] [td]Set 4: 40 lbs x 11[/td][td]Set 4: 30 lbs x 15 [Drop][/td] [td]Leg Extension (Machine)[/td][td]Leg Extension (Machine)[/td] [td]Set 1: 235 lbs x 12[/td][td]Set 1: 250 lbs x 12[/td] [td]Set 2: 235 lbs x 14[/td][td]Set 2: 250 lbs x 12[/td] [td]Set 3: 235 lbs x 14[/td][td]Set 3: 250 lbs x 11[/td] [td]Set 4: 115 lbs x 13 [Drop][/td] [td]Physioball Crunch[/td][td]Physioball Crunch[/td] [td]Set 1: 25 reps[/td][td]Set 1: 25 reps[/td] [td]Set 2: 25 reps[/td][td]Set 2: 25 reps[/td] [td]Set 3: 25 reps[/td][td]Set 3: 20 reps[/td] [td]Laying Hamstring Curl (Single Leg)[/td]
[td]Laying Hamstring Curl (Single Leg)
[/td] [td]Set 1: 70 lbs x 8[/td][td]Set 1: 60 lbs x 10[/td] [td]Set 2: 70 lbs x 9[/td][td]Set 2: 60 lbs x 11[/td] [td]Set 3: 70 lbs x 8[/td][td]Set 3: 60 lbs x 10[/td] [td]Day 4 - Leg & Extras[/td][td]Day 4 - Leg & Extras[/td] [td]Front Squat[/td][td]Front Squat[/td] [td]Set 1: 135 lbs x 11[/td][td]Set 1: 135 lbs x 15[/td] [td]Set 2: 205 lbs x 10[/td][td]Set 2: 225 lbs x 14[/td] [td]Set 3: 225 lbs x 10[/td][td]Set 3: 245 lbs x 10[/td] [td]Set 4: 225 lbs x 10[/td][td]Set 4: 265 lbs x 5[/td] [td]Reverse Lunge (Dumbbell)[/td][td]Reverse Lunge (Dumbbell)[/td] [td]Set 1: 100 lbs x 10[/td][td]Set 1: 100 lbs x 10[/td] [td]Set 2: 100 lbs x 10[/td][td]Set 2: 100 lbs x 10[/td] [td]Set 3: 100 lbs x 10[/td][td]Set 3: 100 lbs x 10[/td] [td]Straight Arm Lat Pulldown (Cable)[/td]
[td]Straight Arm Lat Pulldown (Cable)
[/td] [td]Set 1: 80 lbs x 12[/td][td]Set 1: 75 lbs x 13[/td] [td]Set 2: 80 lbs x 13[/td][td]Set 2: 75 lbs x 14[/td] [td]Set 3: 80 lbs x 13[/td][td]Set 3: 75 lbs x 12[/td] [td]Single Leg Romanian Deadlift (Dumbbell)[/td]
[td]Single Leg Romanian Deadlift (Dumbbell)
[/td] [td]Set 1: 35 lbs x 12[/td][td]Set 1: 40 lbs x 10[/td] [td]Set 2: 35 lbs x 11[/td][td]Set 2: 40 lbs x 11[/td] [td]Set 3: 35 lbs x 11[/td][td]Set 3: 40 lbs x 10[/td] [td]Wood chopper (Shoulder Height)[/td]
[td]Wood chopper (Shoulder Height)
[/td] [td]Set 1: 35 lbs x 12[/td][td]Set 1: 35 lbs x 11[/td] [td]Set 2: 35 lbs x 13[/td][td]Set 2: 35 lbs x 12[/td] [td]Set 3: 35 lbs x 12[/td][td]Set 3: 35 lbs x 12[/td] [td]Behind the Back Curl (Cable)[/td]
[td]Behind the Back Curl (Cable)
[/td] [td]Set 1: 35 lbs x 14[/td][td]Set 1: 45 lbs x 8[/td] [td]Set 2: 35 lbs x 14[/td][td]Set 2: 40 lbs x 12[/td] [td]Set 3: 35 lbs x 14[/td][td]Set 3: 40 lbs x 12[/td] [td]Set 4: 20 lbs x 15 [Drop][/td] [td]Physioball Crunch[/td][td]Physioball Crunch[/td] [td]Set 1: 30 reps[/td][td]Set 1: 25 reps[/td] [td]Set 2: 30 reps[/td][td]Set 2: 25 reps[/td] [td]Set 3: 25 reps[/td][td]Set 3: 15 reps[/td] [td]Rear Delt Reverse Fly (Cable)[/td]
[td]Rear Delt Reverse Fly (Cable)
[/td] [td]Set 1: 15 lbs x 15[/td][td]Set 1: 15 lbs x 15[/td] [td]Set 2: 15 lbs x 15[/td][td]Set 2: 15 lbs x 15[/td] [td]Set 3: 20 lbs x 9[/td][td]Set 3: 15 lbs x 15[/td] [td]Set 4: 15 lbs x 10[/td] [td]Glute Kickback 45 Deg (Cable)[/td]
[td]Dropped for Time.[/td] [td]Set 1: 35 lbs x 13[/td] [td]Set 2: 35 lbs x 12[/td] [td]Set 3: 35 lbs x 12[/td] [td]Glute Kickback (Cable)[/td] [td]Set 1: 35 lbs x 10[/td] [td]Set 2: 35 lbs x 10[/td] [td]Set 3: 35 lbs x 10[/td] [td]Cossack Squat[/td][td]Cossack Squat[/td] [td]Set 1: 22 reps[/td][td]Set 1: 20 reps[/td] [td]Set 2: 24 reps[/td][td]Set 2: 20 reps[/td] [td]Set 3: 24 reps[/td][td]Set 3: 20 reps[/td] [td]Set 4: 20 reps[/td] [td]Bicep Curl (Cable)[/td][td]Bicep Curl (Cable)[/td] [td]Set 1: 50 lbs x 15[/td][td]Set 1: 60 lbs x 12[/td] [td]Set 2: 55 lbs x 14[/td][td]Set 2: 60 lbs x 12[/td] [td]Set 3: 55 lbs x 12[/td][td]Set 3: 60 lbs x 10[/td] [td]Plank[/td][td]Plank[/td] [td]Set 1: 1min 30s[/td][td]Set 1: 1min 30s[/td] [td]Set 2: 1min 4s[/td][td]Set 2: 1min 10s[/td]

LevButlerov · May 1, 2026

Jonmarc said:
End of Week 7 Update
Big update here that I finally have time to post. Strength is doing great. E2 is balanced now and ready for the remaining 6-8 weeks!
Starting Weight = 185lbs
Current Weight = 175lbs
Average Weight Loss = 1.25 pounds

Strength decreased only on a few lifts, from Week 1 to 7, but Drop sets were added to increase volume and pump at this forums suggestion. Overall feeling really positive even though I have lost more weight than I wanted, the recomp isn't quite plausible and this should be classified more as a Cut now. Although, I did bump calories up 200 last week and still lost a pound through this week. Going to hold calories here one more week and see what happens. Total Calories right now 2800 with 200g of protein being the focus. Carbs and Fats fluctuate a bit, but I am trying to push more carbs lately.

[td]Week 1[/td][td]Week 7[/td] [td]Day 1 - Back / Bi[/td][td]Day 1 - Back / Bi[/td] [td]Pendlay Row (Barbell)[/td][td]Pendlay Row (Barbell)[/td] [td]Set 1: 135 lbs x 10 [Warmup][/td][td]Set 1: 135 lbs x 10 [Warmup][/td] [td]Set 2: 185 lbs x 10[/td][td]Set 2: 195 lbs x 10[/td] [td]Set 3: 185 lbs x 9[/td][td]Set 3: 195 lbs x 9[/td] [td]Set 4: 185 lbs x 8[/td][td]Set 4: 195 lbs x 8[/td] [td]Set 5: 185 lbs x 8[/td][td]Set 5: 195 lbs x 7[/td] [td]Lat Pulldown (Cable)[/td][td]Single Arm Lat Pulldown[/td] [td]Regular Lat Pulldown is broke at the gym[/td] [td]Set 1: 190 lbs x 7[/td][td]Set 1: 110 lbs x 11[/td] [td]Set 2: 190 lbs x 7[/td][td]Set 2: 110 lbs x 11[/td] [td]Set 3: 190 lbs x 5[/td][td]Set 3: 110 lbs x 11[/td] [td]Single Arm Cable Row[/td][td]Single Arm Cable Row[/td] [td]Lower weight but better form[/td] [td]Set 1: 70 lbs x 10[/td][td]Set 1: 55 lbs x 12[/td] [td]Set 2: 70 lbs x 10[/td][td]Set 2: 55 lbs x 12[/td] [td]Set 3: 70 lbs x 10[/td][td]Set 3: 55 lbs x 12[/td] [td]Set 4: 70 lbs x 10[/td][td]Set 4: 70 lbs x 9[/td] [td]Rear Delt Reverse Fly (Dumbbell)[/td][td]Rear Delt Reverse Fly (Dumbbell)[/td] [td]Set 1: 50 lbs x 15[/td][td]Set 1: 60 lbs x 15[/td] [td]Set 2: 50 lbs x 15[/td][td]Set 2: 60 lbs x 15[/td] [td]Set 3: 60 lbs x 15[/td][td]Set 3: 60 lbs x 15[/td] [td]Set 4: 30 lbs x 15 [Drop][/td] [td]Face Pulls (laying)[/td][td]Face Pulls (laying)[/td] [td]Set 1: 100 lbs x 15[/td][td]Set 1: 120 lbs x 15[/td] [td]Set 2: 100 lbs x 15[/td][td]Set 2: 120 lbs x 15[/td] [td]Set 3: 100 lbs x 15[/td][td]Set 3: 120 lbs x 15[/td] [td]Straight Arm Lat Pulldown (Cable)[/td][td]Straight Arm Lat Pulldown (Cable)[/td] [td]Set 1: 130 lbs x 12[/td][td]Set 1: 140 lbs x 15[/td] [td]Set 2: 130 lbs x 12[/td][td]Set 2: 140 lbs x 15[/td] [td]Set 3: 130 lbs x 14[/td][td]Set 3: 140 lbs x 15[/td] [td]Preacher Curl (Machine)[/td][td]Preacher Curl (Machine)[/td] [td]Varied Resistance Curves for the two exercises here. Second round is harder at the top of the movement due to wait poistioning on the machine[/td] [td]Set 1: 60 lbs x 12[/td][td]Set 1: 70 lbs x 11[/td] [td]Set 2: 60 lbs x 10[/td][td]Set 2: 70 lbs x 11[/td] [td]Preacher Curl (Machine)[/td][td]Preacher Curl (Machine)[/td] [td]Set 1: 60 lbs x 12[/td][td]Set 1: 70 lbs x 9[/td] [td]Set 2: 60 lbs x 12[/td][td]Set 2: 70 lbs x 9[/td] [td]Set 3: 60 lbs x 10[/td] [td]Hammer Curl (Dumbbell)[/td][td]Hammer Curl (Dumbbell)[/td] [td]Set 1: 70 lbs x 14[/td][td]Set 1: 70 lbs x 12[/td] [td]Set 2: 70 lbs x 14[/td][td]Set 2: 70 lbs x 13[/td] [td]Set 3: 70 lbs x 12[/td][td]Set 3: 70 lbs x 11[/td] [td]Back Extension (Weighted Hyperextension)[/td][td]Back Extension (Weighted Hyperextension)[/td] [td]Set 1: 25 lbs x 13[/td][td]Set 1: 45 lbs x 12[/td] [td]Set 2: 25 lbs x 15[/td][td]Set 2: 45 lbs x 12[/td] [td]Set 3: 25 lbs x 15[/td][td]Set 3: 45 lbs x 12[/td] [td]F You’s (Landmine Rotational Press)[/td][td]F You’s[/td] [td]Set 1: 25 lbs x 8[/td][td]Set 1: 35 lbs x 8[/td] [td]Set 2: 35 lbs x 8[/td][td]Set 2: 35 lbs x 8[/td] [td]Day 2 - Chest/ Tri[/td][td]Day 2 - Chest/ Tri[/td] [td]Incline Bench Press (Barbell)[/td]
[td]

Incline Bench Press (Dumbbell)
[/td] [td]Set 1: 135 lbs x 15 [Warmup][/td][td]Set 1: 110 lbs x 15 [Warmup][/td] [td]Set 2: 205 lbs x 8[/td][td]Set 2: 190 lbs x 10[/td] [td]Set 3: 205 lbs x 8[/td][td]Set 3: 190 lbs x 11[/td] [td]Set 4: 205 lbs x 9[/td][td]Set 4: 190 lbs x 10[/td] [td]Set 5: 225 lbs x 6[/td][td]Set 5: 110 lbs x 10 [Drop][/td] [td]Bench Press (Barbell)[/td][td]Bench Press (Barbell)[/td] [td]Set 1: 225 lbs x 10[/td][td]Set 1: 225 lbs x 10[/td] [td]Set 2: 225 lbs x 10[/td][td]Set 2: 225 lbs x 9[/td] [td]Set 3: 225 lbs x 8[/td][td]Set 3: 225 lbs x 6[/td] [td]Butterfly (Pec Deck)[/td][td]Butterfly (Pec Deck)[/td] [td]Set 1: 190 lbs x 9[/td][td]Set 1: 190 lbs x 10[/td] [td]Set 2: 190 lbs x 10[/td][td]Set 2: 175 lbs x 11[/td] [td]Set 3: 175 lbs x 10[/td] [td]Crossover High[/td][td]Set 4: 100 lbs x 11 [Drop][/td] [td]Set 1: 70 lbs x 14[/td] [td]Set 2: 70 lbs x 12[/td][td]Crossover High[/td] [td]Set 1: 70 lbs x 15[/td] [td]Low Cable Fly Crossovers[/td][td]Set 2: 70 lbs x 14[/td] [td]Set 1: 50 lbs x 12[/td][td]Set 3: 70 lbs x 12[/td] [td]Set 2: 50 lbs x 9[/td][td]Set 4: 40 lbs x 12 [Drop][/td] [td]Bench Press - Close Grip (Barbell)[/td]
[td]
Bench Press - Close Grip (Barbell)
[/td] [td]Set 1: 165 lbs x 10[/td][td]Set 1: 155 lbs x 12[/td] [td]Set 2: 165 lbs x 11[/td][td]Set 2: 155 lbs x 11[/td] [td]Set 3: 165 lbs x 11[/td][td]Set 3: 155 lbs x 11[/td] [td]Set 4: 95 lbs x 15[/td] [td]Triceps Pushdown[/td][td]Triceps Pushdown[/td] [td]Set 1: 150 lbs x 15[/td][td]Set 1: 140 lbs x 15[/td] [td]Set 2: 150 lbs x 14[/td][td]Set 2: 140 lbs x 14[/td] [td]Set 3: 150 lbs x 11[/td][td]Set 3: 140 lbs x 10[/td] [td]Set 4: 70 lbs x 12 [Drop][/td] [td]Skullcrusher (Barbell)[/td][td]Skullcrusher (Dumbbell)[/td] [td]Set 1: 40 lbs x 8[/td][td]Set 1: 50 lbs x 11[/td] [td]Set 2: 30 lbs x 13[/td][td]Set 2: 50 lbs x 11[/td] [td]Set 3: 30 lbs x 14[/td][td]Set 3: 50 lbs x 11[/td] [td]Set 4: 30 lbs x 11 [Drop][/td] [td]Plank[/td][td]Plank[/td] [td]Set 1: 1min 15s[/td][td]Set 1: 1min 30s[/td] [td]Set 2: 1min 1s[/td][td]Set 2: 1min 5s[/td] [td]Set 3: 1min 0s[/td][td]Set 3: 1min 0s[/td] [td]Day 3 - Legs / Shoulders[/td][td]Day 3 - Legs / Shoulders[/td] [td]Pendulum Squat (Machine)[/td][td]Pendulum Squat (Machine)[/td] [td]Set 1: 200 lbs x 12 [Warmup][/td][td]Set 1: 290 lbs x 10 [Warmup][/td] [td]Set 2: 380 lbs x 10[/td][td]Set 2: 380 lbs x 15[/td] [td]Set 3: 470 lbs x 10[/td][td]Set 3: 560 lbs x 15[/td] [td]Set 4: 470 lbs x 10[/td][td]Set 4: 650 lbs x 12[/td] [td]Set 5: 470 lbs x 8[/td][td]Set 5: 650 lbs x 12[/td] [td]Standing Calf Raise (Machine)[/td]
[td]
Standing Calf Raise (Machine)
[/td] [td]Set 1: 470 lbs x 20[/td][td]Set 1: 650 lbs x 15[/td] [td]Set 2: 470 lbs x 20[/td][td]Set 2: 650 lbs x 18[/td] [td]Set 3: 470 lbs x 20[/td][td]Set 3: 650 lbs x 15[/td] [td]Bulgarian Split Squat[/td][td]Bulgarian Split Squat[/td] [td]Set 1: 180 lbs x 10[/td][td]Set 1: 180 lbs x 10[/td] [td]Set 2: 180 lbs x 10[/td][td]Set 2: 180 lbs x 10[/td] [td]Set 3: 180 lbs x 9[/td][td]Set 3: 180 lbs x 10[/td] [td]Romanian Deadlift (Barbell)[/td][td]Romanian Deadlift (Barbell)[/td] [td]Set 1: 135 lbs x 10[/td][td]Set 1: 205 lbs x 11[/td] [td]Set 2: 135 lbs x 10[/td][td]Set 2: 205 lbs x 11[/td] [td]Set 3: 135 lbs x 10[/td][td]Set 3: 205 lbs x 10[/td] [td]Standing Military Press (Barbell)[/td]
[td]
Standing Military Press (Barbell)
[/td] [td]Set 1: 105 lbs x 12[/td][td]Set 1: 115 lbs x 13[/td] [td]Set 2: 115 lbs x 12[/td][td]Set 2: 115 lbs x 12[/td] [td]Set 3: 125 lbs x 10[/td][td]Set 3: 115 lbs x 12[/td] [td]Shrug (Barbell)[/td][td]Shrug (Barbell)[/td] [td]Set 1: 225 lbs x 10[/td][td]Set 1: 315 lbs x 10[/td] [td]Set 2: 275 lbs x 12[/td][td]Set 2: 315 lbs x 10[/td] [td]Set 3: 275 lbs x 10[/td][td]Set 3: 315 lbs x 10[/td] [td]Lateral Raise (Dumbbell)[/td][td]Lateral Raise (Dumbbell)[/td] [td]Set 1: 50 lbs x 14[/td][td]Set 1: 50 lbs x 12[/td] [td]Set 2: 50 lbs x 15[/td][td]Set 2: 50 lbs x 15[/td] [td]Set 3: 50 lbs x 11[/td][td]Set 3: 50 lbs x 15[/td] [td]Set 4: 40 lbs x 11[/td][td]Set 4: 30 lbs x 15 [Drop][/td] [td]Leg Extension (Machine)[/td][td]Leg Extension (Machine)[/td] [td]Set 1: 235 lbs x 12[/td][td]Set 1: 250 lbs x 12[/td] [td]Set 2: 235 lbs x 14[/td][td]Set 2: 250 lbs x 12[/td] [td]Set 3: 235 lbs x 14[/td][td]Set 3: 250 lbs x 11[/td] [td]Set 4: 115 lbs x 13 [Drop][/td] [td]Physioball Crunch[/td][td]Physioball Crunch[/td] [td]Set 1: 25 reps[/td][td]Set 1: 25 reps[/td] [td]Set 2: 25 reps[/td][td]Set 2: 25 reps[/td] [td]Set 3: 25 reps[/td][td]Set 3: 20 reps[/td] [td]Laying Hamstring Curl (Single Leg)[/td]
[td]
Laying Hamstring Curl (Single Leg)
[/td] [td]Set 1: 70 lbs x 8[/td][td]Set 1: 60 lbs x 10[/td] [td]Set 2: 70 lbs x 9[/td][td]Set 2: 60 lbs x 11[/td] [td]Set 3: 70 lbs x 8[/td][td]Set 3: 60 lbs x 10[/td] [td]Day 4 - Leg & Extras[/td][td]Day 4 - Leg & Extras[/td] [td]Front Squat[/td][td]Front Squat[/td] [td]Set 1: 135 lbs x 11[/td][td]Set 1: 135 lbs x 15[/td] [td]Set 2: 205 lbs x 10[/td][td]Set 2: 225 lbs x 14[/td] [td]Set 3: 225 lbs x 10[/td][td]Set 3: 245 lbs x 10[/td] [td]Set 4: 225 lbs x 10[/td][td]Set 4: 265 lbs x 5[/td] [td]Reverse Lunge (Dumbbell)[/td][td]Reverse Lunge (Dumbbell)[/td] [td]Set 1: 100 lbs x 10[/td][td]Set 1: 100 lbs x 10[/td] [td]Set 2: 100 lbs x 10[/td][td]Set 2: 100 lbs x 10[/td] [td]Set 3: 100 lbs x 10[/td][td]Set 3: 100 lbs x 10[/td] [td]Straight Arm Lat Pulldown (Cable)[/td]
[td]
Straight Arm Lat Pulldown (Cable)
[/td] [td]Set 1: 80 lbs x 12[/td][td]Set 1: 75 lbs x 13[/td] [td]Set 2: 80 lbs x 13[/td][td]Set 2: 75 lbs x 14[/td] [td]Set 3: 80 lbs x 13[/td][td]Set 3: 75 lbs x 12[/td] [td]Single Leg Romanian Deadlift (Dumbbell)[/td]
[td]
Single Leg Romanian Deadlift (Dumbbell)
[/td] [td]Set 1: 35 lbs x 12[/td][td]Set 1: 40 lbs x 10[/td] [td]Set 2: 35 lbs x 11[/td][td]Set 2: 40 lbs x 11[/td] [td]Set 3: 35 lbs x 11[/td][td]Set 3: 40 lbs x 10[/td] [td]Wood chopper (Shoulder Height)[/td]
[td]
Wood chopper (Shoulder Height)
[/td] [td]Set 1: 35 lbs x 12[/td][td]Set 1: 35 lbs x 11[/td] [td]Set 2: 35 lbs x 13[/td][td]Set 2: 35 lbs x 12[/td] [td]Set 3: 35 lbs x 12[/td][td]Set 3: 35 lbs x 12[/td] [td]Behind the Back Curl (Cable)[/td]
[td]
Behind the Back Curl (Cable)
[/td] [td]Set 1: 35 lbs x 14[/td][td]Set 1: 45 lbs x 8[/td] [td]Set 2: 35 lbs x 14[/td][td]Set 2: 40 lbs x 12[/td] [td]Set 3: 35 lbs x 14[/td][td]Set 3: 40 lbs x 12[/td] [td]Set 4: 20 lbs x 15 [Drop][/td] [td]Physioball Crunch[/td][td]Physioball Crunch[/td] [td]Set 1: 30 reps[/td][td]Set 1: 25 reps[/td] [td]Set 2: 30 reps[/td][td]Set 2: 25 reps[/td] [td]Set 3: 25 reps[/td][td]Set 3: 15 reps[/td] [td]Rear Delt Reverse Fly (Cable)[/td]
[td]
Rear Delt Reverse Fly (Cable)
[/td] [td]Set 1: 15 lbs x 15[/td][td]Set 1: 15 lbs x 15[/td] [td]Set 2: 15 lbs x 15[/td][td]Set 2: 15 lbs x 15[/td] [td]Set 3: 20 lbs x 9[/td][td]Set 3: 15 lbs x 15[/td] [td]Set 4: 15 lbs x 10[/td] [td]Glute Kickback 45 Deg (Cable)[/td]
[td]Dropped for Time.[/td] [td]Set 1: 35 lbs x 13[/td] [td]Set 2: 35 lbs x 12[/td] [td]Set 3: 35 lbs x 12[/td] [td]Glute Kickback (Cable)[/td] [td]Set 1: 35 lbs x 10[/td] [td]Set 2: 35 lbs x 10[/td] [td]Set 3: 35 lbs x 10[/td] [td]Cossack Squat[/td][td]Cossack Squat[/td] [td]Set 1: 22 reps[/td][td]Set 1: 20 reps[/td] [td]Set 2: 24 reps[/td][td]Set 2: 20 reps[/td] [td]Set 3: 24 reps[/td][td]Set 3: 20 reps[/td] [td]Set 4: 20 reps[/td] [td]Bicep Curl (Cable)[/td][td]Bicep Curl (Cable)[/td] [td]Set 1: 50 lbs x 15[/td][td]Set 1: 60 lbs x 12[/td] [td]Set 2: 55 lbs x 14[/td][td]Set 2: 60 lbs x 12[/td] [td]Set 3: 55 lbs x 12[/td][td]Set 3: 60 lbs x 10[/td] [td]Plank[/td][td]Plank[/td] [td]Set 1: 1min 30s[/td][td]Set 1: 1min 30s[/td] [td]Set 2: 1min 4s[/td][td]Set 2: 1min 10s[/td]

something off with this format cant see anything, did you see this when you posted?

@Jonmarc

Jonmarc · May 1, 2026

@LevButlerov I see it, trying to figure out the editing but easier to repost as photos....

Add the diet while I am at it too....thanks for the heads up.

[td][/td]
[td][/td]

LevButlerov · May 2, 2026

Jonmarc said:
@LevButlerov I see it, trying to figure out the editing but easier to repost as photos....

Add the diet while I am at it too....thanks for the heads up.

[td][/td]
[td][/td]

now I see it

looks good lots of volume!

Jonmarc · May 13, 2026

The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

BritishCanadian · May 13, 2026

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

Definate progress!

LevButlerov · May 13, 2026

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

you look dialed in hard and lean and good abs

lets get more updates up @Jonmarc

stevesmi · May 13, 2026

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

@Jonmarc the progress photos look fantastic. I love that the abs are starting to show. That is a really good update.

ROIDDERS · May 13, 2026

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

You are doing great on this, up. They are dialed in for sure. I love to see your motivation. @Jonmarc

2Thick · May 13, 2026

I'm glad that you're dialed in. @Jonmarc EVO family loves to hear that you are an inspiration.

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

Mobster · May 14, 2026

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

More to come

Ulter · May 14, 2026

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

@Jonmarc good job. I'm glad the abs are starting to show, and the shoulders and legs are getting good cuts and striations. Keep up the good work.

ceo · May 14, 2026

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

Bro, those four weeks left to go in the cut and two weeks riding out the dose until the end of the run seem like you got a good strategy going. Will be fun to follow you over the next month. @Jonmarc

ballin2504 · May 14, 2026

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

@Jonmarc you’re really doing good man! Keep after it.

RoySimpson · May 14, 2026

Jonmarc said:
The most dialed in I have been in a long time and things are progressing nicely. 4 weeks left to go in the cut and 2 weeks of riding out the dose until the end of this run. Progress photos attached, abs are starting to show, shoulder and legs are getting more defined cuts and possibly even striations starting. Excited for the next 4 weeks.

@Jonmarc Stay on that grind bro!

Jonmarc · May 15, 2026

Thank you all. Really appreciate the support! It’s been a learning journey for sure. Finding small adjustments make big moves right now.
I was riding 2600 calories for most of the cut weeks 1-8 so far. Bumped up to 2800 calories for two weeks (weeks 9-10) to slow the weight loss as I was starting to push down faster than I wanted. This has become a full on cut at this point.

Things slowed down this week at work this week and I wanted to attempt calorie/carb cycling a bit on training days with a deeper calorie deficit on off days.

Goal now:
Training days:
Protein: 200g
Carbs: 275g
Fat: 80g <- going to keep cutting this and replacing with carbs. Finding it harder than I thought given I love avocado and eggs…

Off Days:
Protein: 200g
Carbs: 240g
Fat: 70g

Ideally trying to get the fat grams down to 50-65 per day for both.

Does this sound reasonable?

LevButlerov · May 15, 2026

Jonmarc said:
Thank you all. Really appreciate the support! It’s been a learning journey for sure. Finding small adjustments make big moves right now.
I was riding 2600 calories for most of the cut weeks 1-8 so far. Bumped up to 2800 calories for two weeks (weeks 9-10) to slow the weight loss as I was starting to push down faster than I wanted. This has become a full on cut at this point.

Things slowed down this week at work this week and I wanted to attempt calorie/carb cycling a bit on training days with a deeper calorie deficit on off days.

Goal now:
Training days:
Protein: 200g
Carbs: 275g
Fat: 80g <- going to keep cutting this and replacing with carbs. Finding it harder than I thought given I love avocado and eggs…

Off Days:
Protein: 200g
Carbs: 240g
Fat: 70g

Ideally trying to get the fat grams down to 50-65 per day for both.

Does this sound reasonable?

good to see you carb cycling

but keep avocado in there it will help @Jonmarc

Jonmarc · May 15, 2026

@LevButlerov Point taken, Any suggestions on the fat grams per day with my current macros?

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