Approved Log TRT and blast Training Nutrition Log

[BertaBoy]

Hey Lev!
So I dont have the ultra sound pics. My trt Dr sent me for the ultra sound after I argued with her about it. She got the results, told me I have no gyno even though I could feel it, so i got nova and after 2 weeks it wasnt painful anymore. we started splitting the dose to twice a week before then and she wanted me to pay for my own extremestain so I told her if I have to pay for it outside the 315 a month I give her ill just go on my own, hence why this is my last month.
Ordered 2 test cyp and more nova from biogenix on Thursday, got teva extremestain from pg anabolics ordered yesterday.

I haven't been using my chronometer app latley but i will get back to that for posting sake, im eating the exact same thing every day right now,
Morning is 2 eggs scrambled with steak and Celtics sea salt, all cooked with butter. Except last Tuesday I had yogurt and granola in the morning cause I was running late.

I made a huge crock pot of turkey chili and froze it in 3 cup bags (I know not totally carnivore but its convenient)
I eat 3 cups of that for lunch everyday around 1pm and about 4pm I have another cup of that

Dinner is at 630 and its 2 baked medium chicken breast with Montreal chicken spice or 2 pork chops when I get sick of chicken

Training im doing 2 days on 1 day off.
Day 1
Bench press (incline, decline, straight), chest fly, seated shoulder press, rear delt rows, lateral shoulder raises and shrugs. I do 3 sets of 10 and then a 4th set to failure which is usually pretty quick tbh. Then run for an hour on the treadmill

Day 2
Lat rows, seated lat pull downs, bicep curls, reverse curls, triceps pushdown and triceps extentions again the 3 sets of 10 and then a 4th set to failure. Again an hour on the treadmill

Day 3 rest

Day 4
Squats, leg extentions, standing hip extentions, ab crunches and seated oblique crunches. Again 3 sets of 10 then 4th set to failure and hit the treadmill for an hour

Day 5 same as day 1 and so on.

Ive been trying to go up 5lbs on everything each week but things like lateral shoulder raises I hit failure easier, I just push through but sometimes I can only get 8 reps on the 3rd set.

I hope that covers everything, ill start using chronometer again so I can post more accurate food intake specs.

 

[LevButlerov]

Hey Lev!
So I dont have the ultra sound pics. My trt Dr sent me for the ultra sound after I argued with her about it. She got the results, told me I have no gyno even though I could feel it, so i got nova and after 2 weeks it wasnt painful anymore. we started splitting the dose to twice a week before then and she wanted me to pay for my own extremestain so I told her if I have to pay for it outside the 315 a month I give her ill just go on my own, hence why this is my last month.
Ordered 2 test cyp and more nova from biogenix on Thursday, got teva extremestain from pg anabolics ordered yesterday.

I haven't been using my chronometer app latley but i will get back to that for posting sake, im eating the exact same thing every day right now,
Morning is 2 eggs scrambled with steak and Celtics sea salt, all cooked with butter. Except last Tuesday I had yogurt and granola in the morning cause I was running late.

I made a huge crock pot of turkey chili and froze it in 3 cup bags (I know not totally carnivore but its convenient)
I eat 3 cups of that for lunch everyday around 1pm and about 4pm I have another cup of that

Dinner is at 630 and its 2 baked medium chicken breast with Montreal chicken spice or 2 pork chops when I get sick of chicken

Training im doing 2 days on 1 day off.
Day 1
Bench press (incline, decline, straight), chest fly, seated shoulder press, rear delt rows, lateral shoulder raises and shrugs. I do 3 sets of 10 and then a 4th set to failure which is usually pretty quick tbh. Then run for an hour on the treadmill

Day 2
Lat rows, seated lat pull downs, bicep curls, reverse curls, triceps pushdown and triceps extentions again the 3 sets of 10 and then a 4th set to failure. Again an hour on the treadmill

Day 3 rest

Day 4
Squats, leg extentions, standing hip extentions, ab crunches and seated oblique crunches. Again 3 sets of 10 then 4th set to failure and hit the treadmill for an hour

Day 5 same as day 1 and so on.

Ive been trying to go up 5lbs on everything each week but things like lateral shoulder raises I hit failure easier, I just push through but sometimes I can only get 8 reps on the 3rd set.

I hope that covers everything, ill start using chronometer again so I can post more accurate food intake specs.

if you can lets start using the app so we can track it better tomorrow easier for us to follow @BertaBoy and what volume you doing on weights reps sets?

 

[BertaBoy]

Bench 200, 210 today
Chest fly 120
Shoulder press 120
Delt rows 100
Lat shoulder raises 25 each side
Shrugs 100 each side

Lat rows im up to 160
Lat pulldowns 200
Curls 30 each arm
Reverse curls 30 each arm
Triceps pushdown 60
Triceps extentions 50 each side

Squat 100 (new to squats)
Leg extentions 120 each leg
Hip extentions 50 each side
Lower back extention 80
Ab cruch 120
Ob crunch 60

Really just maintaining till the new.equipments set up at the gym and the re open

 

[LevButlerov]

Bench 200, 210 today
Chest fly 120
Shoulder press 120
Delt rows 100
Lat shoulder raises 25 each side
Shrugs 100 each side

Lat rows im up to 160
Lat pulldowns 200
Curls 30 each arm
Reverse curls 30 each arm
Triceps pushdown 60
Triceps extentions 50 each side

Squat 100 (new to squats)
Leg extentions 120 each leg
Hip extentions 50 each side
Lower back extention 80
Ab cruch 120
Ob crunch 60

Really just maintaining till the new.equipments set up at the gym and the re open

good day but heavy weights how many reps? @BertaBoy

 

[BertaBoy]

good day but heavy weights how many reps? @BertaBoy

I shoot for 12, by the third set i can usually only do 10 and the fourth set is usually 3-5.

 

[BertaBoy]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

 

[LevButlerov]

I shoot for 12, by the third set i can usually only do 10 and the fourth set is usually 3-5.

start with 15 reps thats your goal

 

[LevButlerov]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

net carbs 9.4? is that right? can you post all the foods for the day please @BertaBoy

good training but again up to 15 reps minimum and lets move the volume up

 

[stevesmi]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

@BertaBoy keep up the good work, champ. I really like the different exercises you're doing on this one. It's a good mixture.

 

[ceo]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

bros, keep up the good work. The training routine looks fantastic. I like the tricep pushdown; you build big triceps doing those. @BertaBoy

 

[Ulter]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

Hopefully we can see some good food prep out of you. @BertaBoy your weight training looks very solid. Maybe add some pull-ups to your routine

 

[BertaBoy]

Here's today's food intake Lev! 9.4 was my carbs after breakfast according to chronometer

Thanks for the encouragement on the excersizes bros!

Ulter, I do need a pull up bar. My local gym is adding new machines and doing some renovations so once im back in there I have access to everything!

 

[BertaBoy]

Real talk though dudes. After a year on this trt program. My sex drive it tanked. I have to get my bloods done this week but nothings out of range on the last set. Should I run hcg with my test or use tadalifil or something?
Its a problem, my wife's hot as fyck im just not waking up hard anymore and arousal takes some work as opposed to 2 years ago when id just get hard randomly for no reason

Don't laugh, its a really worrying me

 

[2Thick]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

This is an amazing workout right here, not easy at all. You put your body through hell and you're gonna get stronger. Keep it up. @BertaBoy

 

[ROIDDERS]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

@BertaBoy proud of you man. This is the way to put together an amazing workout. Very impressive. Keep up the good work.

 

[Mobster]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

Good solid workout

 

[BertaBoy]

Thanks for the encouragement bros! Really gets me fired up for my workouts

 

[BritishCanadian]

Real talk though dudes. After a year on this trt program. My sex drive it tanked. I have to get my bloods done this week but nothings out of range on the last set. Should I run hcg with my test or use tadalifil or something?
Its a problem, my wife's hot as fyck im just not waking up hard anymore and arousal takes some work as opposed to 2 years ago when id just get hard randomly for no reason

Don't laugh, its a really worrying me

Been on trt for about a year also...Here's what works for me...take the cialis, its great for blood flow, as soon as I added it i would be bricked up all night so I know it definitely works.

@biogenix brand 29mg eod (maybe too much, but works for me)

And then hcg, I decided I would run a vial maybe 3 times a year, just to keep the balls pumped. Instant increase in libido, again @biogenix brand.

Worth a try

 

[BertaBoy]

Ya I talked to the biogenix guy on telegram, he recommended using a pill cutter, im gonna try 5 mg a day.

I have no idea how to reconstitute and use hcg so ill need some instruction on that. Biogenix has a minimum order so im gonna order both today

I appreciate the advice, I was nervous to even ask here but my trt Dr likes to not really listen and deny that issues happen lol

 

[BritishCanadian]

Ya I talked to the biogenix guy on telegram, he recommended using a pill cutter, im gonna try 5 mg a day.

I have no idea how to reconstitute and use hcg so ill need some instruction on that. Biogenix has a minimum order so im gonna order both today

I appreciate the advice, I was nervous to even ask here but my trt Dr likes to not really listen and deny that issues happen lol

I know canadian trt clinics (not your primary doc) prescribe test, cialis, hcg , hgh, as their regular offerings (or at least the one I dealt with did.

Regarding pill cutter, I struggled with this, but the trick is to cut slowly, you'll get the hang of it pretty quick.

Regarding hcg, you get the hcg as a powder in a small vial. You get bac water as well, so you draw the bac water into the syringe, and then very slowly, and at an angle, inject the bac water into the vial with the powder. You want to do it slow enough that it doesn't bubble too much, then once its mixed, you store it in the fridge (keep it in the fridge, and put it back after you do your injection.)

 

[BertaBoy]

I use rufus health they only do that, hcg and arimidex. But after this month im just running biogenix stuff

 

[BertaBoy]

Today's work out.

Squat, 3 sets, 10 reps, 150lbs

Leg extentions, 4 sets, 12 reps, 110lbs

Standing hip extentions, 3 sets, 10 reps, 50lbs

Standing low back extention, 4 sets, 10 reps, 100lbs

Seated ab crunches, 4 sets, 10 reps, 140lbs

Skipped oblique crunches today cause I wore myself right out

Tried something different on treadmill today. Did 30 mins, full incline fast power walk but every time it hit a 5 minute mark i cranked the speed up and ran hard for 1 minute. This was way better than the 1 hour power walks ive been doing. My legs are vibrating still

 

[LevButlerov]

Today's work out.

Squat, 3 sets, 10 reps, 150lbs

Leg extentions, 4 sets, 12 reps, 110lbs

Standing hip extentions, 3 sets, 10 reps, 50lbs

Standing low back extention, 4 sets, 10 reps, 100lbs

Seated ab crunches, 4 sets, 10 reps, 140lbs

Skipped oblique crunches today cause I wore myself right out

Tried something different on treadmill today. Did 30 mins, full incline fast power walk but every time it hit a 5 minute mark i cranked the speed up and ran hard for 1 minute. This was way better than the 1 hour power walks ive been doing. My legs are vibrating still

good day lets add more cardio if you can

 

[BertaBoy]

good day lets add more cardio if you can

How much more are we talking? What types of things should I be working on.

Also with the 15 reps per set thing id probably have to lower my weights a bit to be successful with that. What's your take on that bro

I appreciate the help and advice

 

[RoySimpson]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

@BertaBoy Smashed this workout bro!

 

[BertaBoy]

Today's food

I definitely need to start meal planning

 

[BertaBoy]

@BertaBoy Smashed this workout bro!

Thanks bro!

 

[LevButlerov]

How much more are we talking? What types of things should I be working on.

Also with the 15 reps per set thing id probably have to lower my weights a bit to be successful with that. What's your take on that bro

I appreciate the help and advice

if you can go with 1 hour ed fasted not sure your time
drop the weight pump up the reps too @BertaBoy

 

[BertaBoy]

Oh that's doable for sure! My last meal is at 6pm and im working out by 5:30 - 6am depending on when I go to bed so I get a solid 8 hours sleep and I guess that would also be around 12 hours without eating. And I dont leave for work until 9 am so I have a good amount of time in the morning.

Cardio on my rest days as well then?

Mission understood bump reps, decrease weight, 15 every set.

Also any food prep guidance would be greatly appreciated, and also what I should be aiming for in terms of carbs, fats and stuff.

Im realizing im not hitting enough protein im around 180lbs so gonna put more effort into getting at least 200g of protein a day. Ive never really been a fan of protein shakes, maybe I just suck at making them but im incorporating those starting today to help hit that goal.

Again thanks for the guidance bro!

 

[ballin2504]

This morning

Seated.lat.rows - 3 sets, 12 reps, 130lbs each side. 4th set failure at 4 reps

Seated lat pulldowns - 3 sets, 12 reps 130 a side. Skipped the 4th set

Curls - 3 sets, 10 reps, 35 each side. 4th set i tried 40 a side and got 2 reps

Reverse curls, same as curls but skipped the 4th set

Triceps pushdown down - 3 sets, 10 reps, 70 lbs. Failed at 2 reps on the 4th set

Tri extentions seated - 55 a side, 3 sets, 1st set 12 reps. Set 2 and 3 10 rep. No 4th set

I hour on the treadmill full incline power walk with a few minutes of sprinting at the beginning.

Ill post my food tonight after dinner but it looks like I should cut steak out of breakfast according to this app

@BertaBoy damn good training there. A lot of good volume

 

[BertaBoy]

@BertaBoy damn good training there. A lot of good volume

Thanks bro! Gonna drop the weight and increase reps this week and see how that goes

 

[Tiger Salman Khan]

Today's food

I definitely need to start meal planning

@BertaBoy diet looks sorted.....good going......

 

[BertaBoy]

@BertaBoy diet looks sorted.....good going......

Thanks man, id just like a more structured meal routine so its more predictable and then maybe I can prep a few days at a time. Ment to grab protein powder today but ive been busy as hell at work so I cant grab it till my way home

 

[LevButlerov]

Oh that's doable for sure! My last meal is at 6pm and im working out by 5:30 - 6am depending on when I go to bed so I get a solid 8 hours sleep and I guess that would also be around 12 hours without eating. And I dont leave for work until 9 am so I have a good amount of time in the morning.

Cardio on my rest days as well then?

Mission understood bump reps, decrease weight, 15 every set.

Also any food prep guidance would be greatly appreciated, and also what I should be aiming for in terms of carbs, fats and stuff.

Im realizing im not hitting enough protein im around 180lbs so gonna put more effort into getting at least 200g of protein a day. Ive never really been a fan of protein shakes, maybe I just suck at making them but im incorporating those starting today to help hit that goal.

Again thanks for the guidance bro!

cardio ed to really dial in your fat loss and heart health so yes ed @BertaBoy
lets ramp up the protein and push it

 

[BertaBoy]

cardio ed to really dial in your fat loss and heart health so yes ed @BertaBoy
lets ramp up the protein and push it

100% bro!

 

[LevButlerov]

100% bro!

keep going

 

[BertaBoy]

Still waiting on biogenix to accept my etansfer. Hoping they just busy cause of holidays

 

[LevButlerov]

Still waiting on biogenix to accept my etansfer. Hoping they just busy cause of holidays

you can try to DM @biogenix on EVO if you have no response @BertaBoy @HarleyGuy

 

[HarleyGuy]

Still waiting on biogenix to accept my etansfer. Hoping they just busy cause of holidays

Hey there @BertaBoy!

@biogenix was off for the Easter holiday as were most approved sources on EVO. Take a look today for the e-transfer to be accepted and keep us posted.

In the mean time he does indicate this on his main page of his website, however rest assured you will be taken care of: "E-transfer checkout may take up to 48hrs to accept. DO NOT PLACE MULITPLE ORDERS. WILL SHOW AS CANCELLED UNTIL THE TRANSFER IS ACCEPTED. DO NOT CANCEL YOUR REQUEST"

I'm heading out for my morning work shift but when I get back I will get caught up on your log and am interested in what goodies you have ordered from Biogenix Pharma!

 

[BertaBoy]

Oh for sure, I figured as much. I was gonna wait until Wednesday to message him but i got a order received notification this morning

 

[BertaBoy]

(Didn't log food yesterday, crazy busy day at work)

Today's workout

Benchpress 3 sets, 15 reps, 80 per side

Chest fly 4 sets, 15 reps, 40 per side

Seated shoulder press 3 sets, 15 reps, 50 each side

Crossover rear delt rows 3 sets, 15 reps, 45 per side

Lateral shoulder raises 3 sets, 15 reps, 20 a side

Shoulder shrug 4 sets, 15 reps, 80 per side

1 hour treadmill, full incline, speed 4.6

 

[BertaBoy]

Hey there @BertaBoy!

@biogenix was off for the Easter holiday as were most approved sources on EVO. Take a look today for the e-transfer to be accepted and keep us posted.

In the mean time he does indicate this on his main page of his website, however rest assured you will be taken care of: "E-transfer checkout may take up to 48hrs to accept. DO NOT PLACE MULITPLE ORDERS. WILL SHOW AS CANCELLED UNTIL THE TRANSFER IS ACCEPTED. DO NOT CANCEL YOUR REQUEST"

I'm heading out for my morning work shift but when I get back I will get caught up on your log and am interested in what goodies you have ordered from Biogenix Pharma!

Hey bro, have a good shift!
I got 2 test cyp and some tamoxifen, and now that my orders confirmed im placing another order today for hcg arimidex and cialis

 

[HarleyGuy]

Hey bro, have a good shift!
I got 2 test cyp and some tamoxifen, and now that my orders confirmed im placing another order today for hcg arimidex and cialis

Haha YES BRO! I knew @biogenix would come through for you happy to see this!

 

[HarleyGuy]

@BertaBoy and @LevButlerov First of all my apologies for not being caught up on this spectacular Canadian and his log. I really don't know how I missed it and with @ tags too? Weird.

@BertaBoy After getting caught up I see you've improved on your macros and your training. I like that you're making an effort to increase protein and it looks to me like you'd benefit from going higher reps and less weight and really get that pump going. Sunday was great for this with the higher reps and the treadmill action instead of the walks. You were asking about cardio on rest days and I say wholeheartedly YES.

This is the printout from my clinic. Its rufus health in alberta canada. The Dr, well shes kinda difficult to deal with because she cant be told anything outside of what she knows. And fair enough im not a licensed doctor so what do I know. But im at a point now where id like to figure out my blood work privately and just go underground. $315 cad a month for this regimen.

Everything they test for is there, if stuff is missing im just gonna find a way to get my own bloodwork done

We have a megathread for Canadians on getting your bloodwork privately here How to get private bloodwork done in Canada

im not self medicating? im doing all my trt through rufus health, under a doctor.

First mistake LOL (as you've found out, I'm coming in late on this)

they will only give me pre loaded syringes

That's how silly they are, it's ridiculous

Have I mentioned the Dr is difficult?

They come across as difficult because really they don't know much about what they're doing

I definitely need to start meal planning

This will really get you to your goals and keep you there, it's a game changer!

put more effort into getting at least 200g of protein a day

Please do, at a minimum.

I'm all caught up now bro and I got your back now! If I have a blonde moment there's always @LevButlerov ... he's The Entity and he's everywhere!

 

[BertaBoy]

@BertaBoy and @LevButlerov First of all my apologies for not being caught up on this spectacular Canadian and his log. I really don't know how I missed it and with @ tags too? Weird.

@BertaBoy After getting caught up I see you've improved on your macros and your training. I like that you're making an effort to increase protein and it looks to me like you'd benefit from going higher reps and less weight and really get that pump going. Sunday was great for this with the higher reps and the treadmill action instead of the walks. You were asking about cardio on rest days and I say wholeheartedly YES.


We have a megathread for Canadians on getting your bloodwork privately here How to get private bloodwork done in Canada


First mistake LOL (as you've found out, I'm coming in late on this)


That's how silly they are, it's ridiculous


They come across as difficult because really they don't know much about what they're doing


This will really get you to your goals and keep you there, it's a game changer!


Please do, at a minimum.

I'm all caught up now bro and I got your back now! If I have a blonde moment there's always @LevButlerov ... he's The Entity and he's everywhere!

Lev has been awesome, everyone who's commented including you.

Ya forget trt clinics, rediculous mark up.
Gonna figure out some meal planning, doing 1gal+ of water a day. Today was my first drop in weight/ increase reps and now I understand lol. Definitely needing to supplement protein cause if I try to do it with food my fats and b vitamins go through the roof.
I have a form for blood work from my GP just waiting for my business partner to get back in town so I can take some time off and get that done wouldnt mind getting private bloodwork done, but I do like to keep my gp in the loop about what im doing, hes more relaxed than my trt Dr.

Appreciate you getting caught up man, this thread gives me a shitload of motivation!

 

[BertaBoy]

Can anyone help me calculate how much hcg to run? Just trying to reverse testicular atrophy

 

[BritishCanadian]

Can anyone help me calculate how much hcg to run? Just trying to reverse

Start with 250 every other day, by the end of the first week you'll know if its working , or if you need to go to 500

 

[BertaBoy]

Start with 250 every other day, by the end of the first week you'll know if its working , or if you need to go to 500

Guess I should learn to pin other areas than my glutes or should I go sub q?

 

[LevButlerov]

Guess I should learn to pin other areas than my glutes or should I go sub q?

check this website for injection help https://trtinjections.com @BertaBoy

 

[BertaBoy]

check this website for injection help https://trtinjections.com @BertaBoy

Thank you bro

 

[LevButlerov]

Thank you bro

happy to help

 

[BertaBoy]

happy to help

So no sub q for hcg?

 

[BritishCanadian]

Ive done sub q for hcg , works fine.

 

[BertaBoy]

Ive done sub q for hcg , works fine.

Im just wondering cause ive never pinned anything but my glutes, and it took me a long time to be comfortable with it lol

 

[BritishCanadian]

Im just wondering cause ive never pinned anything but my glutes, and it took me a long time to be comfortable with it lol

I use the tiniest needles, sub q is basically the same as im, you feel a little sting, but its easy to do.

Now one problem I ran into this week is pip, not sure if its the hcg or the tren causing it (I do test, tren, hcg all in the same needle), so ill have to drop the hcg for a week to see.

But one week of hcg every other day has the balls bigger than they were pre trt , so its all good (your mileage may vary)

 

[BertaBoy]

Im gonna try thigh injections, trying to find a way to make sure im hitting the right spot.
Lev sent a good website but im a little nervous pinning a spot where ive never done it before lol

 

[BritishCanadian]

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lots of videos like that on YouTube will show you how its done, subq, you just pinch a bit of belly fat (away from the belly button, go in at 45 degrees about half a cm and inject. Subq is better for smaller amounts, wouldn't want to do a whole ml sub q for example

 

[BertaBoy]

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lots of videos like that on YouTube will show you how its done, subq, you just pinch a bit of belly fat (away from the belly button, go in at 45 degrees about half a cm and inject. Subq is better for smaller amounts, wouldn't want to do a whole ml sub q for example

This guy's only got the needle half way in it looks like?
I shoot with a 23g 1 inch needle

 

[BritishCanadian]

This guy's only got the needle half way in it looks like?
I shoot with a 23g 1 inch needle

For im you can use a 1 inch needle , you dont have to go all the way in , and it depends on how much muscle you have.

I use insulin needles for everything , so it probably only goes shallow im at best, but still works fine.

29 gauge, 8mm syringe, inject eod, so never more than 0.3ml of oil, takes a little bit longer to fill the syringe, but nothing crazy

Just watch a few videos on YouTube and you'll get it

 

[BertaBoy]

For im you can use a 1 inch needle , you dont have to go all the way in , and it depends on how much muscle you have.

I use insulin needles for everything , so it probably only goes shallow im at best, but still works fine.

29 gauge, 8mm syringe, inject eod, so never more than 0.3ml of oil, takes a little bit longer to fill the syringe, but nothing crazy

Just watch a few videos on YouTube and you'll get

 

[BertaBoy]

Actually, can I just put the hcg in the same syringe as my test? Trt clinic gives me preloaded syringes with about a half a ml of room

Also @BritishCanadian when you said 250 eod, is that 250 iu? And I guess the mix ratio would determine how many mls makes up 250iu?

Sorry man 0 experience with hcg

 

[BertaBoy]

Today's food

 

[LevButlerov]

So no sub q for hcg?

Ive done sub q for hcg , works fine.

for hcg its all sub q right into belly fat @BritishCanadian

 

[LevButlerov]

Today's food

carbs are low this is good

 

[BritishCanadian]

Actually, can I just put the hcg in the same syringe as my test? Trt clinic gives me preloaded syringes with about a half a ml of room

Also @BritishCanadian when you said 250 eod, is that 250 iu? And I guess the mix ratio would determine how many mls makes up 250iu?

Sorry man 0 experience with hcg

I have mixed the hcg in with the test in the same syringe, but I don't think its ideal, probably best to do it separately.

And yes, 250iu eod, your mix ratio determines that. And thats just what worked for me, I like to find the lowest effective dose.

 

[BertaBoy]

Ok bros, here's today's workout
Seated lat rows, 4 sets, 15 reps, 80 per side.

Seated lat pull downs, 4 sets, 15 reps, 70 per side

Bicep curls, 4 sets, 15 reps, 35 per side

Reverse curls, 4 sets, 20 reps, 25 per side

Triceps pushdown with rope, 4 sets, 20 reps, 70lbs

Triceps extentions, 4 sets, 20 reps, 30 a side.

1 hour treadmill full incline

 

[LevButlerov]

Ok bros, here's today's workout
Seated lat rows, 4 sets, 15 reps, 80 per side.

Seated lat pull downs, 4 sets, 15 reps, 70 per side

Bicep curls, 4 sets, 15 reps, 35 per side

Reverse curls, 4 sets, 20 reps, 25 per side

Triceps pushdown with rope, 4 sets, 20 reps, 70lbs

Triceps extentions, 4 sets, 20 reps, 30 a side.

1 hour treadmill full incline

good training lat pulls big one and 1 hour treadmill is what we want @BertaBoy

 

[BertaBoy]

good training lat pulls big one and 1 hour treadmill is what we want @BertaBoy

Thanks bro! Was a hell of a work out this morning. Tomorrow's rest Day so just hitting the treadmill. Leg day Thursday

 

[stevesmi]

Ok bros, here's today's workout
Seated lat rows, 4 sets, 15 reps, 80 per side.

Seated lat pull downs, 4 sets, 15 reps, 70 per side

Bicep curls, 4 sets, 15 reps, 35 per side

Reverse curls, 4 sets, 20 reps, 25 per side

Triceps pushdown with rope, 4 sets, 20 reps, 70lbs

Triceps extentions, 4 sets, 20 reps, 30 a side.

1 hour treadmill full incline

@BertaBoy tricep push downs with rope and tricep extensions are fantastic and the one-hour treadmill is really good as well.

 

[BertaBoy]

@BertaBoy tricep push downs with rope and tricep extensions are fantastic and the one-hour treadmill is really good as well.

Thanks bro!

 

[BertaBoy]

Today's food intake, I realized I can add supplements to chronometer lol

 

[Noah Wixx]

Ok bros, here's today's workout
Seated lat rows, 4 sets, 15 reps, 80 per side.

Seated lat pull downs, 4 sets, 15 reps, 70 per side

Bicep curls, 4 sets, 15 reps, 35 per side

Reverse curls, 4 sets, 20 reps, 25 per side

Triceps pushdown with rope, 4 sets, 20 reps, 70lbs

Triceps extentions, 4 sets, 20 reps, 30 a side.

1 hour treadmill full incline

awesome work on this one, keep at it and it will keep paying off big time for you!

 

[Mobster]

Seated lat rows, 4 sets, 15 reps, 80 per side.

Looks good

 

[LevButlerov]

Thanks bro! Was a hell of a work out this morning. Tomorrow's rest Day so just hitting the treadmill. Leg day Thursday

post up the way you felt

 

[ROIDDERS]

Ok bros, here's today's workout
Seated lat rows, 4 sets, 15 reps, 80 per side.

Seated lat pull downs, 4 sets, 15 reps, 70 per side

Bicep curls, 4 sets, 15 reps, 35 per side

Reverse curls, 4 sets, 20 reps, 25 per side

Triceps pushdown with rope, 4 sets, 20 reps, 70lbs

Triceps extentions, 4 sets, 20 reps, 30 a side.

1 hour treadmill full incline

Bicep curls and reverse curls are terrific and I like the tricep training. That's going to be what you want to look for. @BertaBoy

 

[2Thick]

Ok bros, here's today's workout
Seated lat rows, 4 sets, 15 reps, 80 per side.

Seated lat pull downs, 4 sets, 15 reps, 70 per side

Bicep curls, 4 sets, 15 reps, 35 per side

Reverse curls, 4 sets, 20 reps, 25 per side

Triceps pushdown with rope, 4 sets, 20 reps, 70lbs

Triceps extentions, 4 sets, 20 reps, 30 a side.

1 hour treadmill full incline

One hour treadmill full incline is looking strong. @BertaBoy tricep extensions and tricep push-downs are also impressive.

 

[Ulter]

Ok bros, here's today's workout
Seated lat rows, 4 sets, 15 reps, 80 per side.

Seated lat pull downs, 4 sets, 15 reps, 70 per side

Bicep curls, 4 sets, 15 reps, 35 per side

Reverse curls, 4 sets, 20 reps, 25 per side

Triceps pushdown with rope, 4 sets, 20 reps, 70lbs

Triceps extentions, 4 sets, 20 reps, 30 a side.

1 hour treadmill full incline

@BertaBoy one hour treadmill full incline is perfect. I like the seated lateral pull downs as well.

 

[ceo]

Ok bros, here's today's workout
Seated lat rows, 4 sets, 15 reps, 80 per side.

Seated lat pull downs, 4 sets, 15 reps, 70 per side

Bicep curls, 4 sets, 15 reps, 35 per side

Reverse curls, 4 sets, 20 reps, 25 per side

Triceps pushdown with rope, 4 sets, 20 reps, 70lbs

Triceps extentions, 4 sets, 20 reps, 30 a side.

1 hour treadmill full incline

Bros, I like the seated lateral rows, and I like the seated lateral pulldowns. And the bicep curls and reverse curls also on point. @BertaBoy

 

[BertaBoy]

post up the way you felt

Whole body was shaking but the end of it, but I totally get the higher reps thing. The pumps are massive.

Treadmill always kicks my ass haha, im on my feet and moving all day but 1 solid hour on the treadmill is a whole different beast lol

 

[BertaBoy]

Wow! Thanks for all the support and encouragement bros! Im not sure ive ever seen an online community as amazing as this!
I check this everyday when im having my coffee and warming up, you guys are helping way more than you know!
I apologize im not keeping up with everyone's logs but I will! Couple more days of the 3 workouts ive been posting im gonna switch out some lifts for other variations so I gotta go see what some of you are doing and gain the knowledge you guys have, I wanna be jacked too!

Rest day today, so its all cardio

 

[LevButlerov]

Whole body was shaking but the end of it, but I totally get the higher reps thing. The pumps are massive.

Treadmill always kicks my ass haha, im on my feet and moving all day but 1 solid hour on the treadmill is a whole different beast lol

it means you went hardcore EVO family respect @BertaBoy

 

[LevButlerov]

Wow! Thanks for all the support and encouragement bros! Im not sure ive ever seen an online community as amazing as this!
I check this everyday when im having my coffee and warming up, you guys are helping way more than you know!
I apologize im not keeping up with everyone's logs but I will! Couple more days of the 3 workouts ive been posting im gonna switch out some lifts for other variations so I gotta go see what some of you are doing and gain the knowledge you guys have, I wanna be jacked too!

Rest day today, so its all cardio

EVO family here to support and love you always @BertaBoy have a good rest day

 

[BertaBoy]

EVO family here to support and love you always @BertaBoy have a good rest day

Rest days are hard man, I cant wait to get back at it tomorrow!

 

[LevButlerov]

Rest days are hard man, I cant wait to get back at it tomorrow!

rest and relax

 

[BertaBoy]

rest and relax

Definitely, rest days are just as important.

 

[BertaBoy]

Today's meals

 

[LevButlerov]

Today's meals

good high protein low carbs but you need more psyllium husk

 

[BertaBoy]

good high protein low carbs but you need more psyllium husk

Ya, I was reading that on the bottle. Apparently supposed to take 6 a day. So im gonna take more before dinner.

 

[BertaBoy]

Today's was back, legs and abs

Squats. 4 sets, 20 reps, 150lbs

Leg extentions. 4 sets, 15 reps, 100lbs

Standing hip extention. 4 sets, 20 reps, 40/side

Standing lower back extentions. 4 sets, 20 reps, 80lbs

Seated ab crunch. 4 sets, 20 reps, 80lbs

Standing oblique crunch. 4 sets, 20 reps, 30/side

1 hour treadmill. No incline today my shin muscles are pretty sore from the daily cardio.

I find the oblique crunches hard on my hips which is why the weight is so low. Im gonna try different variations of it next week.

My energy levels are getting low in the afternoons, thinking of trying to keep my calories between 1800 and 2000 each day, ive been trying to keep them below 1500 but that might be too aggressive.

I might increase my (healthy) fat intake to keep it below 70g but above 40g ket diets seem to run between 120g to 160g of fat for what I can see.

Any insight on this would be greatly appreciated, just wanna dial in and get this gut gone. Gonna be tough cause all the males on my dad's side have the same gut, and id like to avoid glp stuff. Not opposed to hgh frag, but if I can do it normally id be pretty proud of myself

 

[ballin2504]

Ok bros, here's today's workout
Seated lat rows, 4 sets, 15 reps, 80 per side.

Seated lat pull downs, 4 sets, 15 reps, 70 per side

Bicep curls, 4 sets, 15 reps, 35 per side

Reverse curls, 4 sets, 20 reps, 25 per side

Triceps pushdown with rope, 4 sets, 20 reps, 70lbs

Triceps extentions, 4 sets, 20 reps, 30 a side.

1 hour treadmill full incline

@BertaBoy nice training session. Pushing some good weight

 

[BertaBoy]

@BertaBoy nice training session. Pushing some good weight

Thanks man! Chasing that pump!
Dropping the weight a bit, adding an extra set and bumping up the reps feels really good

 

[LevButlerov]

Today's was back, legs and abs

Squats. 4 sets, 20 reps, 150lbs

Leg extentions. 4 sets, 15 reps, 100lbs

Standing hip extention. 4 sets, 20 reps, 40/side

Standing lower back extentions. 4 sets, 20 reps, 80lbs

Seated ab crunch. 4 sets, 20 reps, 80lbs

Standing oblique crunch. 4 sets, 20 reps, 30/side

1 hour treadmill. No incline today my shin muscles are pretty sore from the daily cardio.

I find the oblique crunches hard on my hips which is why the weight is so low. Im gonna try different variations of it next week.

My energy levels are getting low in the afternoons, thinking of trying to keep my calories between 1800 and 2000 each day, ive been trying to keep them below 1500 but that might be too aggressive.

I might increase my (healthy) fat intake to keep it below 70g but above 40g ket diets seem to run between 120g to 160g of fat for what I can see.

Any insight on this would be greatly appreciated, just wanna dial in and get this gut gone. Gonna be tough cause all the males on my dad's side have the same gut, and id like to avoid glp stuff. Not opposed to hgh frag, but if I can do it normally id be pretty proud of myself

you should time your carbs around training and start pushing more cardio even if tired @BertaBoy

 

[BertaBoy]

you should time your carbs around training and start pushing more cardio even if tired @BertaBoy

I do a solid hours everyday, bump up to 1.5 hours?

 

[BertaBoy]

Today's food

 

[Mobster]

Ab work in and of itself does NOT reduce the waist. Practice vacuums

 

[LevButlerov]

I do a solid hours everyday, bump up to 1.5 hours?

if you can

 

[LevButlerov]

Today's food

good protein level

 

[stevesmi]

Today's was back, legs and abs

Squats. 4 sets, 20 reps, 150lbs

Leg extentions. 4 sets, 15 reps, 100lbs

Standing hip extention. 4 sets, 20 reps, 40/side

Standing lower back extentions. 4 sets, 20 reps, 80lbs

Seated ab crunch. 4 sets, 20 reps, 80lbs

Standing oblique crunch. 4 sets, 20 reps, 30/side

1 hour treadmill. No incline today my shin muscles are pretty sore from the daily cardio.

I find the oblique crunches hard on my hips which is why the weight is so low. Im gonna try different variations of it next week.

My energy levels are getting low in the afternoons, thinking of trying to keep my calories between 1800 and 2000 each day, ive been trying to keep them below 1500 but that might be too aggressive.

I might increase my (healthy) fat intake to keep it below 70g but above 40g ket diets seem to run between 120g to 160g of fat for what I can see.

Any insight on this would be greatly appreciated, just wanna dial in and get this gut gone. Gonna be tough cause all the males on my dad's side have the same gut, and id like to avoid glp stuff. Not opposed to hgh frag, but if I can do it normally id be pretty proud of myself

@BertaBoy squats and leg extensions are g2g. i like the ab crunch and oblique crunch. 1 hour treadmill also on point

 

[ceo]

Today's was back, legs and abs

Squats. 4 sets, 20 reps, 150lbs

Leg extentions. 4 sets, 15 reps, 100lbs

Standing hip extention. 4 sets, 20 reps, 40/side

Standing lower back extentions. 4 sets, 20 reps, 80lbs

Seated ab crunch. 4 sets, 20 reps, 80lbs

Standing oblique crunch. 4 sets, 20 reps, 30/side

1 hour treadmill. No incline today my shin muscles are pretty sore from the daily cardio.

I find the oblique crunches hard on my hips which is why the weight is so low. Im gonna try different variations of it next week.

My energy levels are getting low in the afternoons, thinking of trying to keep my calories between 1800 and 2000 each day, ive been trying to keep them below 1500 but that might be too aggressive.

I might increase my (healthy) fat intake to keep it below 70g but above 40g ket diets seem to run between 120g to 160g of fat for what I can see.

Any insight on this would be greatly appreciated, just wanna dial in and get this gut gone. Gonna be tough cause all the males on my dad's side have the same gut, and id like to avoid glp stuff. Not opposed to hgh frag, but if I can do it normally id be pretty proud of myself

Bros, you are killing it on this workout. If you notice something hard on the hips, then lay off of it; you don't want hip problems later on. @BertaBoy

 

[ROIDDERS]

Today's was back, legs and abs

Squats. 4 sets, 20 reps, 150lbs

Leg extentions. 4 sets, 15 reps, 100lbs

Standing hip extention. 4 sets, 20 reps, 40/side

Standing lower back extentions. 4 sets, 20 reps, 80lbs

Seated ab crunch. 4 sets, 20 reps, 80lbs

Standing oblique crunch. 4 sets, 20 reps, 30/side

1 hour treadmill. No incline today my shin muscles are pretty sore from the daily cardio.

I find the oblique crunches hard on my hips which is why the weight is so low. Im gonna try different variations of it next week.

My energy levels are getting low in the afternoons, thinking of trying to keep my calories between 1800 and 2000 each day, ive been trying to keep them below 1500 but that might be too aggressive.

I might increase my (healthy) fat intake to keep it below 70g but above 40g ket diets seem to run between 120g to 160g of fat for what I can see.

Any insight on this would be greatly appreciated, just wanna dial in and get this gut gone. Gonna be tough cause all the males on my dad's side have the same gut, and id like to avoid glp stuff. Not opposed to hgh frag, but if I can do it normally id be pretty proud of myself

I like the core training and I like the squats as well. @BertaBoy you get a lot out of a workout like this and I like how you keep things fun.