Approved Log First cycle Testosterone Enanthate Tbol Log

[Xplizet]

Hey all,

Been lurking on these forums past few weeks and finally decided to register and hopefully get some feedback / advice on my first cycle. I'm 38M (39 later this year), ~62.5kg, not sure about BF but probably around 15-17%. I'm looking to put on muscle mass, increase strength. I've been tracking my calories everyday for the past 2-3 years via MacroFactor, I generally only eat twice a day (post workout meal and when i get back from work).

Goal: Gain muscle and strength
Location: Sydney, AU
Weight: ~62.5kg, BF ~15-17%? Attached photo taken earlier today.
Height: 168cm
Age: 38 (39 in Sept)

Diet: Currently ~1700calories, I generally always eat within whatever MacroFactor states, variety of different types of meals including chicken breast, fish, steaks, stir fries, rice, burgers, sardines, whey, etc. oils I always stick with EVOO / Avocado. Some example images of my meals attached.

Training: Been consistently training for the past 2.5 years (4-5days / week). Recently switched to PPL and reduced weight to work on perfecting my form. I was previously training a specific body part each day e.g Chest / Shoulders / Legs / Back / Arms.

Cardio: Don't train cardio other then the daily steps I get in from work etc. (8-10k).

Supplements: Stopped these for now as I plan on getting bloods done pre cycle and have no idea if they would impact my results, will resume post bloods.

• Life Extension Two-Per-Day Multivitamin
• California Gold Nutrition Magnesium Bisglycinate Chelate (Albion TRAACS) 200mg
• California Gold Nutrition Vitamin D3 + K2 (MK-7)
• NOW Foods Buffered Calcium Ascorbate Powder (vitamin C)
• California Gold Nutrition NAC + Molybdenum + Selenium
• California Gold Nutrition Sport Pure Creatine Monohydrate 10g
• Thorne Zinc Bisglycinate 30mg (TRAACS)

Sleep: ~6-7 hours

Cycle (Planning on purching from one of the verified AU sources on these forums):
- Weeks 1-6: Tbol 40mg/day
- Weeks 1-14: Test E 350mg/week, split 5x/week subq
- Weeks 1-14: HCG 250 IU 2x/week, stop pre-PCT.
- Weeks 17-20: Nolva 40/40/20/20
- Aromasin - Considering reactive (start if E2 symptoms or week 5 bloods indicate) vs prophylactic (12.5mg EOD day 1), open to feedback.

Cycle support:
- Eternal Elixir TUDCA - 500mg/day
- Nordic Naturals, Ultimate Omega 2X - 2 softgels/day (~2.2g EPA/DHA) - Not sure if needed as i eat fish often.
- California Gold Nutrition Bergamot Phytosome with Citrus Bergamot Extract - 500mg/day

Cycle nutrition: Increasing calories to ~2600/day. Too much?

Cardio: Adding 2x/week zone 2, 25min, open to adjust as needed.

Specific questions:
1. Is 350mg/week appropriate for first cycle at my size, or should I drop / increase? Was initially thinking 500mg/week.
2. HCG necessary for a 14-week cycle, or is recovery typically fine without it on first cycle?
3. Anything missing from support/PCT? Dosing correct?

Bloodwork: Getting bloods sorted in a week when I'm back from Malaysia. The test I plan on getting is below, unsure if this covers everything required or if there's better alternatives around my location.

i-screen Sports Hormone Advanced (74 markers)

• Add-on: sensitive E2 assay (LC-MS/MS)
• Add-on: vitamin D (25-OH)
• Timepoints: pre-cycle baseline, week 5, week 10, week 14, week 21 post-PCT

Appreciate any feedback or advice, this is my first time posting so happy to clarify anything I've missed. Please note this is mostly self reseach across multiple online platforms, my planned cycle could be trash / completly wrong and happy to adjust. Thanks in advance.

 

[Xplizet]

Yesterdays and todays workout and foodlog (same both days), making do with hotel equipment, feels like some of these machines haven't been serviced in years.

Food Log - 1 & 2 June 2026​

Time	Food	Qty	Cals	Protein	Fat	Carbs	Sodium
08:00 AM	Cheese & Bacon Rice Crackers	1 portion (22.5g)	95	2g	2g	18g	135mg
09:00 AM — Protein Shake
	Banana, Fresh	108g	95	1g	0g	25g	0mg
	Full Cream Milk	1 portion (250ml)	163	8g	9g	13g	62.5mg
	Inc. 100% Dynamic Whey	35g	145	26g	3g	3g	47mg
	Powdered Peanut Butter	10g	42	4g	1g	3g	67.7mg
	Subtotal		445	39g	13g	44g	177mg
11:00 AM	Mocha Home	1 serving (250ml)	251	9g	15g	21g	96mg
07:00 PM — Penne Pesto Pasta
	Chicken Tenderloin Raw	225g	236	50g	4g	0g	92.3mg
	High Protein Pasta	125g	459	27g	5g	69g	196.9mg
	Sundried Tomato Pesto	60g	164	2g	16g	3g	780mg
	Subtotal		859	79g	25g	72g	1,069mg
Daily Total			1,650	129g	55g	155g	1,477mg

Pull - 1 Jun (49 min)​

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	21.25×12, 25×9, 25×8
Seated Cable Row – V Grip (Cable)	—	25×12, 30×12, 30×8
Seated Row (Machine)	—	33×12, 33×9, 35.5×10
Bicep Curl (Dumbbell)	—	20×12, 20×10, 20×14

Legs - 2 Jun (52 min)​

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 120×8, 120×8
Romanian Deadlift (Dumbbell)	25kg × 12	35×12, 40×12, 40×12
Seated Calf Raise	—	35×15, 40×15, 50×10
Crunch (Machine)	—	54×15, 61×15, 61×8

 

[trenharderthenlasttime]

- Weeks 1-14: HCG 250 IU 2x/week, stop pre-PCT.
- Weeks 17-20: Nolva 40/40/20/20

wait longer to start PCT. 2 weeks isn't enough. 5 half lives.

 

[Xplizet]

wait longer to start PCT. 2 weeks isn't enough. 5 half lives.

Thanks, had a read online and seems Test E's half-life is around 4.5 days, so I'll push PCT back to ~3 weeks after my last pin. Still undecided whether I'll PCT or cruise into another cycle. It'll come down to bloods and how I respond to this one.

 

[Xplizet]

Todays workout below, food log pretty much identical to yesterdays.

Bloods scheduled for next week when I'm back in AU. Deciding on which domestic supplier to go with, hopefully can source everything from the same vendor.

Upper - 3 Jun 2026 (56 min)​

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×9, 70×5, 60×6
Lat Pulldown – Close Grip (Cable)	13.75kg × 14	25×12, 30×9, 30×6
MTS Chest Press	—	30×12, 50×12, 70×6
Lateral Raise (Machine)	—	20×12, 25×12, 30×9
Chest Fly (Machine)	—	40×12, 47×10, 47×8

 

[LevButlerov]

Hey all,

Been lurking on these forums past few weeks and finally decided to register and hopefully get some feedback / advice on my first cycle. I'm 38M (39 later this year), ~62.5kg, not sure about BF but probably around 15-17%. I'm looking to put on muscle mass, increase strength. I've been tracking my calories everyday for the past 2-3 years via MacroFactor, I generally only eat twice a day (post workout meal and when i get back from work).

Goal: Gain muscle and strength
Location: Sydney, AU
Weight: ~62.5kg, BF ~15-17%? Attached photo taken earlier today.
Height: 168cm
Age: 38 (39 in Sept)

Diet: Currently ~1700calories, I generally always eat within whatever MacroFactor states, variety of different types of meals including chicken breast, fish, steaks, stir fries, rice, burgers, sardines, whey, etc. oils I always stick with EVOO / Avocado. Some example images of my meals attached.

Training: Been consistently training for the past 2.5 years (4-5days / week). Recently switched to PPL and reduced weight to work on perfecting my form. I was previously training a specific body part each day e.g Chest / Shoulders / Legs / Back / Arms.

Cardio: Don't train cardio other then the daily steps I get in from work etc. (8-10k).

Supplements: Stopped these for now as I plan on getting bloods done pre cycle and have no idea if they would impact my results, will resume post bloods.

• Life Extension Two-Per-Day Multivitamin
• California Gold Nutrition Magnesium Bisglycinate Chelate (Albion TRAACS) 200mg
• California Gold Nutrition Vitamin D3 + K2 (MK-7)
• NOW Foods Buffered Calcium Ascorbate Powder (vitamin C)
• California Gold Nutrition NAC + Molybdenum + Selenium
• California Gold Nutrition Sport Pure Creatine Monohydrate 10g
• Thorne Zinc Bisglycinate 30mg (TRAACS)

Sleep: ~6-7 hours

Cycle (Planning on purching from one of the verified AU sources on these forums):
- Weeks 1-6: Tbol 40mg/day
- Weeks 1-14: Test E 350mg/week, split 5x/week subq
- Weeks 1-14: HCG 250 IU 2x/week, stop pre-PCT.
- Weeks 17-20: Nolva 40/40/20/20
- Aromasin - Considering reactive (start if E2 symptoms or week 5 bloods indicate) vs prophylactic (12.5mg EOD day 1), open to feedback.

Cycle support:
- Eternal Elixir TUDCA - 500mg/day
- Nordic Naturals, Ultimate Omega 2X - 2 softgels/day (~2.2g EPA/DHA) - Not sure if needed as i eat fish often.
- California Gold Nutrition Bergamot Phytosome with Citrus Bergamot Extract - 500mg/day

Cycle nutrition: Increasing calories to ~2600/day. Too much?

Cardio: Adding 2x/week zone 2, 25min, open to adjust as needed.

Specific questions:
1. Is 350mg/week appropriate for first cycle at my size, or should I drop / increase? Was initially thinking 500mg/week.
2. HCG necessary for a 14-week cycle, or is recovery typically fine without it on first cycle?
3. Anything missing from support/PCT? Dosing correct?

Bloodwork: Getting bloods sorted in a week when I'm back from Malaysia. The test I plan on getting is below, unsure if this covers everything required or if there's better alternatives around my location.

i-screen Sports Hormone Advanced (74 markers)

• Add-on: sensitive E2 assay (LC-MS/MS)
• Add-on: vitamin D (25-OH)
• Timepoints: pre-cycle baseline, week 5, week 10, week 14, week 21 post-PCT

Appreciate any feedback or advice, this is my first time posting so happy to clarify anything I've missed. Please note this is mostly self reseach across multiple online platforms, my planned cycle could be trash / completly wrong and happy to adjust. Thanks in advance.

welcome to the EVO family fully @Xplizet

1. Is 350mg/week appropriate for first cycle at my size, or should I drop / increase? Was initially thinking 500mg/week.

i think its reasonable you want to do 350 ed split?

2. HCG necessary for a 14-week cycle, or is recovery typically fine without it on first cycle?

not needed tbh

3. Anything missing from support/PCT? Dosing correct?

you should do bloods before we consider PCT

Bloodwork: Getting bloods sorted in a week when I'm back from Malaysia. The test I plan on getting is below, unsure if this covers everything required or if there's better alternatives around my location.

lets get bloods first

 

[Xplizet]

welcome to the EVO family fully @Xplizet

Thanks mate

i think its reasonable you want to do 350 ed split?

Yeah that's the plan, I'll stick with the 350mg for this first cycle and see how my body reacts, if all good I can always crank it up on the next cycle.

not needed tbh

you should do bloods before we consider PCT

lets get bloods first

Hopefully have these up on the forum next week.

 

[LevButlerov]

Yeah that's the plan, I'll stick with the 350mg for this first cycle and see how my body reacts, if all good I can always crank it up on the next cycle.

we can start there sure

 

[LevButlerov]

Hopefully have these up on the forum next week,

perfect

 

[Xplizet]

Lower — 4 Jun 2026 (58 min)​

Exercise	Warm-up	Working Sets
Power Squat (New machine, not a fan)	40kg × 12, 60kg × 12	70×8, 40×9, 40×8
Back Extension (Weighted Hyper)	BW × 12, BW × 12	BW×10, BW×12, 10×8
Seated Leg Curl (Machine)	—	47×12, 47×15, 54×12
Standing Calf Raise (Machine)	—	85×15, 95×15, 85×12

Push — 5 Jun 2026 (58 min)​

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×10, 50×8, 50×6
Seated Shoulder Press (Machine)	—	35×8, 35×7, 30×7
Triceps Pushdown	—	17.5×15, 20×15, 21.25×11
Rear Delt Reverse Fly (Machine)	—	33×12, 33×10, 33×8
Crunch (Machine)	—	54×15, 61×15, 61×8

*Rear Delts only threw this in while waiting for Crunch machine.

 

[LevButlerov]

Lower — 4 Jun 2026 (58 min)​

Exercise	Warm-up	Working Sets
Power Squat (New machine, not a fan)	40kg × 12, 60kg × 12	70×8, 40×9, 40×8
Back Extension (Weighted Hyper)	BW × 12, BW × 12	BW×10, BW×12, 10×8
Seated Leg Curl (Machine)	—	47×12, 47×15, 54×12
Standing Calf Raise (Machine)	—	85×15, 95×15, 85×12

Push — 5 Jun 2026 (58 min)​

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×10, 50×8, 50×6
Seated Shoulder Press (Machine)	—	35×8, 35×7, 30×7
Triceps Pushdown	—	17.5×15, 20×15, 21.25×11
Rear Delt Reverse Fly (Machine)	—	33×12, 33×10, 33×8
Crunch (Machine)	—	54×15, 61×15, 61×8

*Rear Delts only threw this in while waiting for Crunch machine.

good lower day why only bench on 5th?

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

 

[Doctakay]

Welcome my dude. Training looks good, love the fod pics.

350 testE is a very good start, you'll deffo notice a change and get a decent response from that. I'd probably lean toward a 16 week run myself, to round it out. Up to you.
Like Lev said earlier, I wouldn't worry about the HCG.

IF you do pct, it will start 5 half-lives after your last pin.

Hopefully we get some bloods posted soon.

Keep on with consistent training and nutrition and you'll smash your goals brother. Welcome aboard.

 

[waggat]

Hey all,

Been lurking on these forums past few weeks and finally decided to register and hopefully get some feedback / advice on my first cycle. I'm 38M (39 later this year), ~62.5kg, not sure about BF but probably around 15-17%. I'm looking to put on muscle mass, increase strength. I've been tracking my calories everyday for the past 2-3 years via MacroFactor, I generally only eat twice a day (post workout meal and when i get back from work).

Goal: Gain muscle and strength
Location: Sydney, AU
Weight: ~62.5kg, BF ~15-17%? Attached photo taken earlier today.
Height: 168cm
Age: 38 (39 in Sept)

Diet: Currently ~1700calories, I generally always eat within whatever MacroFactor states, variety of different types of meals including chicken breast, fish, steaks, stir fries, rice, burgers, sardines, whey, etc. oils I always stick with EVOO / Avocado. Some example images of my meals attached.

Training: Been consistently training for the past 2.5 years (4-5days / week). Recently switched to PPL and reduced weight to work on perfecting my form. I was previously training a specific body part each day e.g Chest / Shoulders / Legs / Back / Arms.

Cardio: Don't train cardio other then the daily steps I get in from work etc. (8-10k).

Supplements: Stopped these for now as I plan on getting bloods done pre cycle and have no idea if they would impact my results, will resume post bloods.

• Life Extension Two-Per-Day Multivitamin
• California Gold Nutrition Magnesium Bisglycinate Chelate (Albion TRAACS) 200mg
• California Gold Nutrition Vitamin D3 + K2 (MK-7)
• NOW Foods Buffered Calcium Ascorbate Powder (vitamin C)
• California Gold Nutrition NAC + Molybdenum + Selenium
• California Gold Nutrition Sport Pure Creatine Monohydrate 10g
• Thorne Zinc Bisglycinate 30mg (TRAACS)

Sleep: ~6-7 hours

Cycle (Planning on purching from one of the verified AU sources on these forums):
- Weeks 1-6: Tbol 40mg/day
- Weeks 1-14: Test E 350mg/week, split 5x/week subq
- Weeks 1-14: HCG 250 IU 2x/week, stop pre-PCT.
- Weeks 17-20: Nolva 40/40/20/20
- Aromasin - Considering reactive (start if E2 symptoms or week 5 bloods indicate) vs prophylactic (12.5mg EOD day 1), open to feedback.

Cycle support:
- Eternal Elixir TUDCA - 500mg/day
- Nordic Naturals, Ultimate Omega 2X - 2 softgels/day (~2.2g EPA/DHA) - Not sure if needed as i eat fish often.
- California Gold Nutrition Bergamot Phytosome with Citrus Bergamot Extract - 500mg/day

Cycle nutrition: Increasing calories to ~2600/day. Too much?

Cardio: Adding 2x/week zone 2, 25min, open to adjust as needed.

Specific questions:
1. Is 350mg/week appropriate for first cycle at my size, or should I drop / increase? Was initially thinking 500mg/week.
2. HCG necessary for a 14-week cycle, or is recovery typically fine without it on first cycle?
3. Anything missing from support/PCT? Dosing correct?

Bloodwork: Getting bloods sorted in a week when I'm back from Malaysia. The test I plan on getting is below, unsure if this covers everything required or if there's better alternatives around my location.

i-screen Sports Hormone Advanced (74 markers)

• Add-on: sensitive E2 assay (LC-MS/MS)
• Add-on: vitamin D (25-OH)
• Timepoints: pre-cycle baseline, week 5, week 10, week 14, week 21 post-PCT

Appreciate any feedback or advice, this is my first time posting so happy to clarify anything I've missed. Please note this is mostly self reseach across multiple online platforms, my planned cycle could be trash / completly wrong and happy to adjust. Thanks in advance.

Hey mate,

Nice start to your log. Looks like you've got everything covered pretty well.

So training history is 2.5 years? Have you been making gains?

No previous cycles?

The 1700 cals you're currently on, where is that for you compared to maintenance? 2600 may be about right. Can you show your target macros for the 2600?

Yesterdays and todays workout and foodlog (same both days), making do with hotel equipment, feels like some of these machines haven't been serviced in years.

Food Log - 1 & 2 June 2026​

Time	Food	Qty	Cals	Protein	Fat	Carbs	Sodium
08:00 AM	Cheese & Bacon Rice Crackers	1 portion (22.5g)	95	2g	2g	18g	135mg
09:00 AM — Protein Shake
	Banana, Fresh	108g	95	1g	0g	25g	0mg
	Full Cream Milk	1 portion (250ml)	163	8g	9g	13g	62.5mg
	Inc. 100% Dynamic Whey	35g	145	26g	3g	3g	47mg
	Powdered Peanut Butter	10g	42	4g	1g	3g	67.7mg
	Subtotal		445	39g	13g	44g	177mg
11:00 AM	Mocha Home	1 serving (250ml)	251	9g	15g	21g	96mg
07:00 PM — Penne Pesto Pasta
	Chicken Tenderloin Raw	225g	236	50g	4g	0g	92.3mg
	High Protein Pasta	125g	459	27g	5g	69g	196.9mg
	Sundried Tomato Pesto	60g	164	2g	16g	3g	780mg
	Subtotal		859	79g	25g	72g	1,069mg
Daily Total			1,650	129g	55g	155g	1,477mg

Pull - 1 Jun (49 min)​

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	21.25×12, 25×9, 25×8
Seated Cable Row – V Grip (Cable)	—	25×12, 30×12, 30×8
Seated Row (Machine)	—	33×12, 33×9, 35.5×10
Bicep Curl (Dumbbell)	—	20×12, 20×10, 20×14

Legs - 2 Jun (52 min)​

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 120×8, 120×8
Romanian Deadlift (Dumbbell)	25kg × 12	35×12, 40×12, 40×12
Seated Calf Raise	—	35×15, 40×15, 50×10
Crunch (Machine)	—	54×15, 61×15, 61×8

Todays workout below, food log pretty much identical to yesterdays.

Bloods scheduled for next week when I'm back in AU. Deciding on which domestic supplier to go with, hopefully can source everything from the same vendor.

Upper - 3 Jun 2026 (56 min)​

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×9, 70×5, 60×6
Lat Pulldown – Close Grip (Cable)	13.75kg × 14	25×12, 30×9, 30×6
MTS Chest Press	—	30×12, 50×12, 70×6
Lateral Raise (Machine)	—	20×12, 25×12, 30×9
Chest Fly (Machine)	—	40×12, 47×10, 47×8

Lower — 4 Jun 2026 (58 min)​

Exercise	Warm-up	Working Sets
Power Squat (New machine, not a fan)	40kg × 12, 60kg × 12	70×8, 40×9, 40×8
Back Extension (Weighted Hyper)	BW × 12, BW × 12	BW×10, BW×12, 10×8
Seated Leg Curl (Machine)	—	47×12, 47×15, 54×12
Standing Calf Raise (Machine)	—	85×15, 95×15, 85×12

Push — 5 Jun 2026 (58 min)​

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×10, 50×8, 50×6
Seated Shoulder Press (Machine)	—	35×8, 35×7, 30×7
Triceps Pushdown	—	17.5×15, 20×15, 21.25×11
Rear Delt Reverse Fly (Machine)	—	33×12, 33×10, 33×8
Crunch (Machine)	—	54×15, 61×15, 61×8

*Rear Delts only threw this in while waiting for Crunch machine.

Workout don't look bad. Are you doing push pull legs upper lower?

Not often I say this but I think if anything you could add an exercise or two to most sessions. Eg, the first pull day, I'd ad 1 x rear delt and maybe a second bi exercise. Both leg days I'd add an exercise too.

 

[Yuri]

Nice one bro

 

[Grumpy]

Nice solid training

 

[Trenhead3cc]

Nice work on the training, in the 58 min training you would have enough time to throw in another exercise in there. It looks like too much time inbetween sets
With the squats and incline press can take a little bit extra but would aim from max 1min-1min30 between all other sets

 

[Xplizet]

good lower day why only bench on 5th?

No specific reason, i recently downloaded Hevy and just trying out the program it set out. Will most likely be adjusting before my cycle. Open to recommendations.

wait longer to start PCT. 2 weeks isn't enough. 5 half lives.

Yeah didn't know this until @trenharderthenlasttime mentioned to me earlier in the thread,. I will adjust accordingly, this is assuming i actually go ahead with PCT or cruise into another cycle, undecided yet.

Welcome my dude. Training looks good, love the fod pics.

350 testE is a very good start, you'll deffo notice a change and get a decent response from that. I'd probably lean toward a 16 week run myself, to round it out. Up to you.
Like Lev said earlier, I wouldn't worry about the HCG.

IF you do pct, it will start 5 half-lives after your last pin.

Hopefully we get some bloods posted soon.

Keep on with consistent training and nutrition and you'll smash your goals brother. Welcome aboard.

Thanks mate.

I could go with the 16 weeks, the current planned cycle length etc is not locked in, just what i was considering, happy to adjust.

Bloods getting done coming week when I'm back in Sydney, will post here soon as they forward me results.

Hey mate,

Nice start to your log. Looks like you've got everything covered pretty well.

So training history is 2.5 years? Have you been making gains?

No previous cycles?

The 1700 cals you're currently on, where is that for you compared to maintenance? 2600 may be about right. Can you show your target macros for the 2600?







Workout don't look bad. Are you doing push pull legs upper lower?

Not often I say this but I think if anything you could add an exercise or two to most sessions. Eg, the first pull day, I'd ad 1 x rear delt and maybe a second bi exercise. Both leg days I'd add an exercise too.

Hey mate, been training consistently for the past 2.5 years (4-5 day per week). Essentially went through a hard cut as i let myself go and was around 80kg, cut down to 58kgs in ~6 months, I'd say was around ~10% BF. Since then i bulked back up to ~70kg followed by another cut to low 60s. I've done this bulk / cut twice and have noticed muscle and strength gains, I've been trying to maintaining mid 60s past few months.

I've never been on a cycle, this will be my first time using any kind of steroids etc.

So the 1700 cals is me currently trying to figure out my actual maintenance, i was using Macrofactor and it seemed way off, was saying my maintenance was around 1450 but i just kept losing weight. So I've been increasing my calories weekly until i figure out my maintenance. I'm assuming its around the ~2000 mark. Target macros for ~2600 something like 170g protien, 70g fats, 320g carbs.

Yeah workout is push pull legs upper lower, i switched to this after installing Hevy app around 3 weeks ago, i believe its one of the preconfigured workouts. Previously i was doing a specific body part each day over 5 days (back , shoulders, legs, chest, arms). Open to adjusting my workout as needed. I am looking at adding more excerices per session.

Nice one bro

Thanks mate.

Nice solid training

Thanks mate.

Nice work on the training, in the 58 min training you would have enough time to throw in another exercise in there. It looks like too much time inbetween sets
With the squats and incline press can take a little bit extra but would aim from max 1min-1min30 between all other sets

Hey mate, thanks for the feedback. I'm looking at adjusting my workouts and will be adding excerices. The current workout plan was just one of the preconfigured plans on the hevy app, thought I'd give it a run but i will admit i can reduce the breaks and add more excerices which i will be doing.

 

[Trenhead3cc]

I like the effort of reply to everyone.

Being open minded is the key to success.

A lot of good vendors here on Evo.
Make sure you do your own research. But make sure to check out Raptors new website. Link in my signature below

 

[MeatBlock80]

One thing to keep an eye on with Tbol is RBC/HCT it is notoriously good at raising those. I love it though. 40mg sweet spot. Dry version of dbol. Keep killing it man!

 

[LevButlerov]

No specific reason, i recently downloaded Hevy and just trying out the program it set out. Will most likely be adjusting before my cycle. Open to recommendations.

got it from app

 

[Xplizet]

I like the effort of reply to everyone.

Being open minded is the key to success.

A lot of good vendors here on Evo.
Make sure you do your own research. But make sure to check out Raptors new website. Link in my signature below

Was most likely going to order from Raptor or UGL, last I checked Raptor had everything I wanted in stock so may just go them.

One thing to keep an eye on with Tbol is RBC/HCT it is notoriously good at raising those. I love it though. 40mg sweet spot. Dry version of dbol. Keep killing it man!

Thanks, will make sure to monitor both.

got it from app

Yeah, thought I'd give it a go, was previously using strong for tracking workouts. Is there any downside to training specific body part each day? Rather then my current format.

 

[Trenhead3cc]

Both good vendors bro, check the HPLC test results pinned post in Aussie approved source section.

 

[LevButlerov]

Yeah, thought I'd give it a go, was previously using strong for tracking workouts. Is there any downside to training specific body part each day? Rather then my current format.

your current format is fine

 

[Xplizet]

Back in Sydney, looking at scheduling my bloods for this week. I was originally going with https://www.i-screen.com.au/tests/sports-hormone-advanced but seen some posts recommending https://imedical.com.au/order/blood-tests/sport-hormone-private-blood-tests question before i purchase, any addons i should include such as E2 LCMS, Vitamin D? Was thinking something like:

• Pre-cycle baseline: BB5 $249 + E2 LCMS + Vit D = $362
• Week 5: BB2 + E2 LCMS = $236
• Week 10: BB2 + E2 LCMS = $236
• Week 14: BB2 + E2 LCMS = $236
• Post-PCT: BB5 $249 + E2 LCMS + Vit D = $362

 

[LevButlerov]

Back in Sydney, looking at scheduling my bloods for this week. I was originally going with https://www.i-screen.com.au/tests/sports-hormone-advanced but seen some posts recommending https://imedical.com.au/order/blood-tests/sport-hormone-private-blood-tests question before i purchase, any addons i should include such as E2 LCMS, Vitamin D? Was thinking something like:

• Pre-cycle baseline: BB5 $249 + E2 LCMS + Vit D = $362
• Week 5: BB2 + E2 LCMS = $236
• Week 10: BB2 + E2 LCMS = $236
• Week 14: BB2 + E2 LCMS = $236
• Post-PCT: BB5 $249 + E2 LCMS + Vit D = $362

i would add e2 lcms and vit D both if you can

 

[Xplizet]

i would add e2 lcms and vit D both if you can

Will do, thanks.

Todays food and workout log. No training Monday / Tuesday (flight back with minimal sleep) will train over the weekend to make up missed days.

Food Log — 10 Jun 2026​

Time	Food	Qty	Cals	Protein	Fat	Carbs	Sodium
10:00 AM — Banana Blueberry Protein Shake
	Banana, Fresh	90g	79	1g	0g	21g	0mg
	Full Cream Milk	1 portion (250g)	163	8g	9g	13g	62.5mg
	Inc. 100% Dynamic Whey	35g	145	26g	3g	3g	2mg
	Whole Blueberries, Frozen	80g	40	1g	1g	10g	0mg
	Subtotal		427	36g	13g	47g	65mg
05:00 PM — Thai Basil Chicken Fried Rice
	Chicken Tenderloin, Raw	210g	220	47g	3g	0g	86.1mg
	White Rice	250g	325	6g	1g	71g	72.5mg
	Avocado Oil	1 serve (15g)	123	0g	14g	0g	0mg
	Garlic, Fresh	30g	45	2g	0g	10g	5.1mg
	Premium Oyster Sauce	3 tsp	20	1g	0g	5g	670mg
	Light Soy Sauce	3 tsp	10	1g	0g	2g	1,134.7mg
	Sugar, White Granulated	1.5 tsp	24	0g	0g	6g	6.2mg
	Scallions / Spring Onions	20g	6	0g	0g	1g	3.2mg
	Basil, Fresh	15g	3	0g	0g	0g	0.6mg
	Bird's Eye Chillies	10g	6	0g	0g	1g	0.4mg
	Shao Xing Cooking Wine	1 tsp	4	0g	0g	0g	0mg
	Bottled Water	3 tbsp	0	0g	0g	0g	0mg
	Subtotal		786	58g	18g	96g	1,884mg
8:00 PM — Sardines, Crackers & Veg
	Spicy Sardines (in EVOO)	120g	244	29g	14g	0g	308mg
	Sweet Potato, Baked	150g	135	3g	0g	31g	54mg
	Broccoli, Raw	150g	51	4g	1g	10g	49.5mg
	Seaweed Rice Crackers	13 crackers	97	2g	0g	21g	214.8mg
	Subtotal		527	38g	15g	62g	626mg
Daily Total			1,740	132g	46g	205g	2,575mg

Lower — 10 Jun 2026 (56 min)​

Exercise	Warm-up (kg)	Working Sets (kg)
Hack Squat (Machine)	40 × 12, 40 × 12	60×8, 80×7, 60×10
Seated Leg Curl (Machine)	—	47×12, 47×15, 54×12
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×10, 10×10
MTS Hyper Extension	—	40×12, 40×9, 50×6
Standing Calf Raise (Machine)	—	85×15, 95×17, 105×15

 

[LevButlerov]

Will do, thanks.

Todays food and workout log. No training Monday / Tuesday (flight back with minimal sleep) will train over the weekend to make up missed days.

Food Log — 10 Jun 2026​

Time	Food	Qty	Cals	Protein	Fat	Carbs	Sodium
10:00 AM — Banana Blueberry Protein Shake
	Banana, Fresh	90g	79	1g	0g	21g	0mg
	Full Cream Milk	1 portion (250g)	163	8g	9g	13g	62.5mg
	Inc. 100% Dynamic Whey	35g	145	26g	3g	3g	2mg
	Whole Blueberries, Frozen	80g	40	1g	1g	10g	0mg
	Subtotal		427	36g	13g	47g	65mg
05:00 PM — Thai Basil Chicken Fried Rice
	Chicken Tenderloin, Raw	210g	220	47g	3g	0g	86.1mg
	White Rice	250g	325	6g	1g	71g	72.5mg
	Avocado Oil	1 serve (15g)	123	0g	14g	0g	0mg
	Garlic, Fresh	30g	45	2g	0g	10g	5.1mg
	Premium Oyster Sauce	3 tsp	20	1g	0g	5g	670mg
	Light Soy Sauce	3 tsp	10	1g	0g	2g	1,134.7mg
	Sugar, White Granulated	1.5 tsp	24	0g	0g	6g	6.2mg
	Scallions / Spring Onions	20g	6	0g	0g	1g	3.2mg
	Basil, Fresh	15g	3	0g	0g	0g	0.6mg
	Bird's Eye Chillies	10g	6	0g	0g	1g	0.4mg
	Shao Xing Cooking Wine	1 tsp	4	0g	0g	0g	0mg
	Bottled Water	3 tbsp	0	0g	0g	0g	0mg
	Subtotal		786	58g	18g	96g	1,884mg
8:00 PM — Sardines, Crackers & Veg
	Spicy Sardines (in EVOO)	120g	244	29g	14g	0g	308mg
	Sweet Potato, Baked	150g	135	3g	0g	31g	54mg
	Broccoli, Raw	150g	51	4g	1g	10g	49.5mg
	Seaweed Rice Crackers	13 crackers	97	2g	0g	21g	214.8mg
	Subtotal		527	38g	15g	62g	626mg
Daily Total			1,740	132g	46g	205g	2,575mg

Lower — 10 Jun 2026 (56 min)​

Exercise	Warm-up (kg)	Working Sets (kg)
Hack Squat (Machine)	40 × 12, 40 × 12	60×8, 80×7, 60×10
Seated Leg Curl (Machine)	—	47×12, 47×15, 54×12
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×10, 10×10
MTS Hyper Extension	—	40×12, 40×9, 50×6
Standing Calf Raise (Machine)	—	85×15, 95×17, 105×15

food looks good overall needs more omega 3 fats though

 

[Xplizet]

food looks good overall needs more omega 3 fats though

How much more we talking? The sardines contain around ~1200mg of Omega-3 (EPA + DHA)

 

[LevButlerov]

How much more we talking? The sardines contain around ~1200mg of Omega-3 (EPA + DHA)

I would add 3-4 grams

 

[Xplizet]

I would add 3-4 grams

I'll supplement the rest

Blood panel ordered via imedical (BB5 + E2 LCMS + Vit D). I'll go in Monday morning for the test.

 

[LevButlerov]

I'll supplement the rest

go for it

Blood panel ordered via imedical (BB5 + E2 LCMS + Vit D). I'll go in Monday morning for the test.

perfect

 

[Xplizet]

11 Jun 2026 (58 min)​

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 50×8, 55×6
Seated Shoulder Press (Machine)	—	35×10, 35×7, 35×7
MTS Chest Press	—	40×12, 50×8, 40×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×10
Crunch (Machine)	—	54×16, 61×14, 61×8

12 Jun 2026 (60 min) - Bad sleep (~4 hours), woken up 4am for work​

Exercise	Warm-up	Working Sets
Seated Cable Row – V Grip (Cable)	17.5kg × 12, 21.25kg × 12	30×12, 35×7, 30×9
Lat Pulldown (Cable)	—	21.25×12, 21.25×10, 21.25×10
Super Rowing	—	30×12, 40×10, 40×12
Bicep Curl (Dumbbell)	—	20×12, 20×11, 20×10
Rear Delt Reverse Fly (Machine)	—	33×12, 33×9, 33×8

Looking at restocking supplements + adding TUDCA and Citrus Bergamot, any changes / additions recommended to below:

Supplement	Product	Dose
TUDCA	Eternal Elixir 500mg	500mg/day
Omega-3	Cal Gold Nutrition Omega 800 (TG form)	3 softgels (~2,400mg EPA+DHA)
Citrus Bergamot	BergaMet Advanced (BJE100, 47% polyphenols)	2 tablets (1,000mg extract)
Multivitamin	Life Extension Two-Per-Day	2 caps
Magnesium	Doctor's Best (TRAACS Lysinate Glycinate)	200mg
Vitamin D3 + K2	Cal Gold Nutrition D3 + K2 MK-7	5,000 IU D3 + 120mcg K2
Vitamin C	NOW Foods Buffered Calcium Ascorbate	~1,000mg
NAC	NOW Foods NAC 600mg	1,200mg
Copper	Swanson Copper 2mg	2mg

 

[LevButlerov]

11 Jun 2026 (58 min)​

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 50×8, 55×6
Seated Shoulder Press (Machine)	—	35×10, 35×7, 35×7
MTS Chest Press	—	40×12, 50×8, 40×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×10
Crunch (Machine)	—	54×16, 61×14, 61×8

12 Jun 2026 (60 min) - Bad sleep (~4 hours), woken up 4am for work​

Exercise	Warm-up	Working Sets
Seated Cable Row – V Grip (Cable)	17.5kg × 12, 21.25kg × 12	30×12, 35×7, 30×9
Lat Pulldown (Cable)	—	21.25×12, 21.25×10, 21.25×10
Super Rowing	—	30×12, 40×10, 40×12
Bicep Curl (Dumbbell)	—	20×12, 20×11, 20×10
Rear Delt Reverse Fly (Machine)	—	33×12, 33×9, 33×8

Looking at restocking supplements + adding TUDCA and Citrus Bergamot, any changes / additions recommended to below:

Supplement	Product	Dose
TUDCA	Eternal Elixir 500mg	500mg/day
Omega-3	Cal Gold Nutrition Omega 800 (TG form)	3 softgels (~2,400mg EPA+DHA)
Citrus Bergamot	BergaMet Advanced (BJE100, 47% polyphenols)	2 tablets (1,000mg extract)
Multivitamin	Life Extension Two-Per-Day	2 caps
Magnesium	Doctor's Best (TRAACS Lysinate Glycinate)	200mg
Vitamin D3 + K2	Cal Gold Nutrition D3 + K2 MK-7	5,000 IU D3 + 120mcg K2
Vitamin C	NOW Foods Buffered Calcium Ascorbate	~1,000mg
NAC	NOW Foods NAC 600mg	1,200mg
Copper	Swanson Copper 2mg	2mg

bad sleep you still trained it counts do some plank work on a tight sleep day next time!

 

[Xplizet]

bad sleep you still trained it counts do some plank work on a tight sleep day next time!

Yeah, already missed out Monday / Tuesday due to flights back from Malaysia couldnt miss anymore for the week

Calories increased from ~1800 to ~2k (150p / 65f / 205c), will monitor weight but i believe this is closer to my actual maintenace vs what macro factor was stating.

Food Log — 13 Jun 2026​

Time	Food	Qty	Cals	Protein	Fat	Carbs	Sodium
07:30 AM	Mocha Home	1 serving	251	9g	15g	21g	96mg
09:00 AM — Banana Blueberry Protein Shake
	Banana, Fresh	70g	62	1g	0g	16g	0mg
	Inc. 100% Dynamic Whey	29g	120	22g	2g	2g	1.7mg
	Whole Blueberries, Frozen	70g	35	0g	0g	8g	0mg
	Coconut Water	1 serving (250g)	52	0g	0g	12g	52mg
	Subtotal		269	23g	2g	38g	54mg
01:00 PM — Homemade Pizza
	Pizza Base	1 (150g)	429	15g	4g	83g	885mg
	Fresh Mozzarella	105g	284	20g	21g	2g	111.3mg
	Chicken Tenderloin, Raw	175g	183	39g	3g	0g	71.8mg
	Primo Pepperoni	30g	117	7g	10g	0g	417mg
	Pizza Sauce Classica	60g	22	1g	0g	4g	127.8mg
	Mushrooms, Raw	50g	13	1g	0g	2g	3mg
	Subtotal		1,048	83g	38g	91g	1,616mg
05:30 PM — Sardines, Crackers & Veg
	Spicy Sardines (in EVOO)	120g	244	29g	14g	0g	308mg
	Sweet Potato, Baked	100g	90	2g	0g	21g	36mg
	Broccoli, Raw	100g	34	3g	0g	7g	33mg
	Seaweed Rice Crackers	10 crackers (1.92g)	74	2g	0g	16g	165.2mg
	Subtotal		442	36g	14g	44g	542mg
Daily Total			2,010	151g	69g	194g	2,308mg

 

[LevButlerov]

Yeah, already missed out Monday / Tuesday due to flights back from Malaysia couldnt miss anymore for the week

Calories increased from ~1800 to ~2k (150p / 65f / 205c), will monitor weight but i believe this is closer to my actual maintenace vs what macro factor was stating.

Food Log — 13 Jun 2026​

Time	Food	Qty	Cals	Protein	Fat	Carbs	Sodium
07:30 AM	Mocha Home	1 serving	251	9g	15g	21g	96mg
09:00 AM — Banana Blueberry Protein Shake
	Banana, Fresh	70g	62	1g	0g	16g	0mg
	Inc. 100% Dynamic Whey	29g	120	22g	2g	2g	1.7mg
	Whole Blueberries, Frozen	70g	35	0g	0g	8g	0mg
	Coconut Water	1 serving (250g)	52	0g	0g	12g	52mg
	Subtotal		269	23g	2g	38g	54mg
01:00 PM — Homemade Pizza
	Pizza Base	1 (150g)	429	15g	4g	83g	885mg
	Fresh Mozzarella	105g	284	20g	21g	2g	111.3mg
	Chicken Tenderloin, Raw	175g	183	39g	3g	0g	71.8mg
	Primo Pepperoni	30g	117	7g	10g	0g	417mg
	Pizza Sauce Classica	60g	22	1g	0g	4g	127.8mg
	Mushrooms, Raw	50g	13	1g	0g	2g	3mg
	Subtotal		1,048	83g	38g	91g	1,616mg
05:30 PM — Sardines, Crackers & Veg
	Spicy Sardines (in EVOO)	120g	244	29g	14g	0g	308mg
	Sweet Potato, Baked	100g	90	2g	0g	21g	36mg
	Broccoli, Raw	100g	34	3g	0g	7g	33mg
	Seaweed Rice Crackers	10 crackers (1.92g)	74	2g	0g	16g	165.2mg
	Subtotal		442	36g	14g	44g	542mg
Daily Total			2,010	151g	69g	194g	2,308mg

nice pizza love it and if you miss a day do push ups

 

[Xplizet]

Blood test taken earlier this morning, will update with results soon as they are forwaded to me.

 

[LevButlerov]

Blood test taken earlier this morning, will update with results soon as they are forwaded to me.

awesome

 

[Xplizet]

awesome

Blood results came in with following still pending:

The Growth Hormone test result will be available within approx. 1 week but will be sent through as soon as it is available.
The E2 Sensitive by LCMS result will be available in approx. 2-3 weeks.

 

[LevButlerov]

Blood results came in with following still pending:

The Growth Hormone test result will be available within approx. 1 week but will be sent through as soon as it is available.
The E2 Sensitive by LCMS result will be available in approx. 2-3 weeks.

View attachment 250412

e2 is normal but would like to see lcms

 

[Xplizet]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

Thai basil chicken fried rice​

Great northern beans, chicken, rice curry​

Steak, brocolli, sweet potato​

High protein vanilla cheesecake​

 

[LevButlerov]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

View attachment 253832

Thai basil chicken fried rice​

View attachment 253833

Great northern beans, chicken, rice curry​

View attachment 253834

Steak, brocolli, sweet potato​

View attachment 253835

High protein vanilla cheesecake​

View attachment 253836

amazing food I want that cheesecake where did you get it? @Xplizet hacks are good strong but you doing squats?
and waiting for lcms

 

[Mobster]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

View attachment 253832

Thai basil chicken fried rice​

View attachment 253833

Great northern beans, chicken, rice curry​

View attachment 253834

Steak, brocolli, sweet potato​

View attachment 253835

High protein vanilla cheesecake​

View attachment 253836

My kinda daily volume

 

[Xplizet]

amazing food I want that cheesecake where did you get it? @Xplizet hacks are good strong but you doing squats?
and waiting for lcms

Made the cheesecake myself I don't do squats, I'm going to be adjusting my workouts over the next week or 2 hopefully dialled in by the time LCMS results come in and before i start the cycle.

 

[stevesmi]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

View attachment 253832

Thai basil chicken fried rice​

View attachment 253833

Great northern beans, chicken, rice curry​

View attachment 253834

Steak, brocolli, sweet potato​

View attachment 253835

High protein vanilla cheesecake​

View attachment 253836

@Xplizet that is a good line up on the food, lots of yummy things happening there.

 

[ceo]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

View attachment 253832

Thai basil chicken fried rice​

View attachment 253833

Great northern beans, chicken, rice curry​

View attachment 253834

Steak, brocolli, sweet potato​

View attachment 253835

High protein vanilla cheesecake​

View attachment 253836

Bros, damn that cheesecake looks good. I'm not gonna lie, I went to my in-laws last holiday and they had lots of cheesecake. I ate half of it and they got so mad at me haha. @Xplizet

 

[ROIDDERS]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

View attachment 253832

Thai basil chicken fried rice​

View attachment 253833

Great northern beans, chicken, rice curry​

View attachment 253834

Steak, brocolli, sweet potato​

View attachment 253835

High protein vanilla cheesecake​

View attachment 253836

Each meal that you're eating looks like it's really good stuff. @Xplizet overall looking really good on the food.

 

[Ulter]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

View attachment 253832

Thai basil chicken fried rice​

View attachment 253833

Great northern beans, chicken, rice curry​

View attachment 253834

Steak, brocolli, sweet potato​

View attachment 253835

High protein vanilla cheesecake​

View attachment 253836

@Xplizet wow that is a good looking cheesecake. It looks so perfect. It's like they made it with a machine or something.

 

[Xplizet]

@Xplizet that is a good line up on the food, lots of yummy things happening there.

Gotta have a good food line up to keep going

Bros, damn that cheesecake looks good. I'm not gonna lie, I went to my in-laws last holiday and they had lots of cheesecake. I ate half of it and they got so mad at me haha. @Xplizet

haha, basque cheesecake is too good, the one i made is high protien, macros for the whole thing is:
Protein: ~140g
Carbs: ~35g
Fat: ~55–60g

Each meal that you're eating looks like it's really good stuff. @Xplizet overall looking really good on the food.

I try to keep it as good as possible while still enjoying the food, I'm a picky eater, enjoyable meals makes the diet a non issue

@Xplizet wow that is a good looking cheesecake. It looks so perfect. It's like they made it with a machine or something.

haha that was my first attempt, keen to try some new flavours.

 

[2Thick]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

View attachment 253832

Thai basil chicken fried rice​

View attachment 253833

Great northern beans, chicken, rice curry​

View attachment 253834

Steak, brocolli, sweet potato​

View attachment 253835

High protein vanilla cheesecake​

View attachment 253836

love the food too! you are a champion.. but also love the training too. its some good stuff @Xplizet

 

[stevesmi]

Gotta have a good food line up to keep going

you eat great man

 

[ceo]

haha, basque cheesecake is too good, the one i made is high protien, macros for the whole thing is:
Protein: ~140g
Carbs: ~35g
Fat: ~55–60g

bros you make it? dayum!

 

[ROIDDERS]

I try to keep it as good as possible while still enjoying the food, I'm a picky eater, enjoyable meals makes the diet a non issue

For sure, good food can taste good.

 

[Ulter]

haha that was my first attempt, keen to try some new flavours.

sounds good! yum!

 

[RoySimpson]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

View attachment 253832

Thai basil chicken fried rice​

View attachment 253833

Great northern beans, chicken, rice curry​

View attachment 253834

Steak, brocolli, sweet potato​

View attachment 253835

High protein vanilla cheesecake​

View attachment 253836

@Xplizet Food is looking incredible!!!

 

[ballin2504]

Still waiting on E2 LCMS, might just order my stack while i wait, seems the vendors i was going to use (Raptor / UGL) are sold of Tbol so will need to look at who has supply. Below are weekly updates.

workouts​

Pull — 20 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 12, 17.5kg × 12	22.5×12, 25×10, 25×9
Seated Cable Row – V Grip (Cable)	—	30×12, 30×10, 35×6
Super Rowing Circular	—	20×12, 30×10, 30×12
Bicep Curl (Dumbbell)	—	20×15, 25×7, 20×11
Forearm Barbell Curl	—	17.5×12, 17.5×12, 17.5×9

Push — 19 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 12, 30kg × 12	40×12, 25×8, 60×6
Seated Shoulder Press (Machine)	—	35×11, 35×7, 30×8
Triceps Pushdown	—	17.5×15, 21.25×12, 21.25×12
Crunch (Machine)	—	54×15, 54×15, 54×6

Lower — 18 Jun 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 12, 40kg × 12	60×12, 60×12, 60×10
Back Extension (Weighted Hyper)	BW × 12, BW × 12	10×10, 10×8, BW×10
Standing Leg Curls	—	20×12, 20×12, 17.5×11
Standing Calf Raise (Machine)	—	85×18, 95×15, 110×13

Upper — 17 Jun 2026 (65 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 12, 40kg × 12	60×12, 80×7, 80×5
Lat Pulldown – Close Grip (Cable)	17.5kg × 12	25×12, 30×8, 30×8
Chest Fly (Machine)	—	40×15, 47×15, 54×9
Chest Press (Machine)	—	40×12, 40×12, 50×6
Lateral Raise (Machine)	—	25×15, 30×9, 25×12

Legs — 16 Jun 2026 (50 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 12, 80kg × 12	120×8, 140×8, 140×8
Romanian Deadlift (Dumbbell)	30kg × 12	40×12, 45×8, 40×8
Seated Calf Raise	—	40×15, 40×15, 40×12
Crunch (Machine)	—	54×15, 61×14, 61×8

Some food pics:​

Sundried tomato pesto chicken penne pasta with parmesan​

View attachment 253832

Thai basil chicken fried rice​

View attachment 253833

Great northern beans, chicken, rice curry​

View attachment 253834

Steak, brocolli, sweet potato​

View attachment 253835

High protein vanilla cheesecake​

View attachment 253836

@Xplizet man that cheesecake looks really good!

 

[Xplizet]

Ordered my cycle earlier today through R&D Pharma, nice and easy process.

Workouts were essentially the same as last week, to lazy to upload will be more consistent once on cycle.

Some meal pics, daily calories around 2k (150p / 65f / 205c):

 

[LevButlerov]

Ordered my cycle earlier today through R&D Pharma, nice and easy process.

Workouts were essentially the same as last week, to lazy to upload will be more consistent once on cycle.

Some meal pics, daily calories around 2k (150p / 65f / 205c):
View attachment 257822

View attachment 257823

View attachment 257824

View attachment 257825

View attachment 257826

View attachment 257827

waiting to see your Team R&D @R&Dpharma TDs @Xplizet

but your foods look amazing, you eat really good, truly win on protein! Wow!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn

 

[LH5515]

Ordered my cycle earlier today through R&D Pharma, nice and easy process.

Workouts were essentially the same as last week, to lazy to upload will be more consistent once on cycle.

Some meal pics, daily calories around 2k (150p / 65f / 205c):
View attachment 257822

View attachment 257823

View attachment 257824

View attachment 257825

View attachment 257826

View attachment 257827

Epic food pics brother! What’s the macros on this day?

 

[Xplizet]

waiting to see your Team R&D @R&Dpharma TDs @Xplizet

but your foods look amazing, you eat really good, truly win on protein! Wow!

Will post soon as TD.

Epic food pics brother! What’s the macros on this day?

These are random meals throughout the week, not all from the same day, currently my daily macros are 150p / 65f / 205c.

 

[rizzlekdizzle]

meals looking good bro lets see that gear!

Try and up the protein bro on the macros too

 

[Ohdamn]

Ordered my cycle earlier today through R&D Pharma, nice and easy process.

Workouts were essentially the same as last week, to lazy to upload will be more consistent once on cycle.

Some meal pics, daily calories around 2k (150p / 65f / 205c):
View attachment 257822

View attachment 257823

View attachment 257824

View attachment 257825

View attachment 257826

View attachment 257827

I’m looking forward to seeing the touch down pics always a good feeling when the gear lands

With meals like that bro, hitting your macros and cals would be pretty easy. Me personally I’d find it tough not to go overboard when the meals look that good

 

[Grumpy]

Love the food porn following along

 

[bss]

Will post soon as TD.


These are random meals throughout the week, not all from the same day, currently my daily macros are 150p / 65f / 205c.

Meals are looking mint mate and keen to see that TD land, swing by my log and say gday when you get a sec.

 

[Yuri]

Epic looking meals my brother

 

[LevButlerov]

Will post soon as TD.


These are random meals throughout the week, not all from the same day, currently my daily macros are 150p / 65f / 205c.

perfect please do

 

[Xplizet]

Touchdown from @R&Dpharma 3 days from day of order, awesome service. (some of the gear is for a mate)

 

[LevButlerov]

Touchdown from @R&Dpharma 3 days from day of order, awesome service. (some of the gear is for a mate)

View attachment 259732

beautiful TD for team R&D @R&Dpharma love it

 

[Xplizet]

E2 LCMS came in:

Waiting on Luer Lock Syringes, TUDCA & bergamot BJE100. Might also schedule in a precautionary sperm freeze next week. Otherwise should be starting this cycle very soon.

 

[LevButlerov]

E2 LCMS came in:

View attachment 261077
Waiting on Luer Lock Syringes, TUDCA & bergamot BJE100. Might also schedule in a precautionary sperm freeze next week. Otherwise should be starting this cycle very soon.

so your e2 is 85 on regular test and lcms 75 this is perfect @Xplizet i think we can say you're on track

original bloods i ref
https://www.evolutionary.org/forums...terone-enanthate-tbol-log.111383/post-2105005

 

[Xplizet]

Should be starting this cycle on Monday, waiting on Syringes and Citrus Bergamot both seem to indicate arriving this week. Will finalise my on cycle calories but i believe will be around ~2600 up from my current 2000. Below is outline of my cycle and supplements, thoughts on the Test E and Tbol dosing? are they appropiate dose for a first time user?

MAIN CYCLE COMPOUNDS

Compound	Dose	Frequency	Duration
Turinabol (Tbol)	40mg/day	Daily, oral	Weeks 1-6
Test Enanthate	350mg/week (~70mg/pin)	5x/week subq	Weeks 1-14
HCG*	250 IU	Every other day	Throughout cycle, stops ~Wk 16-17
Aromasin	10mg (reactive start)	Held Wk1; 1x/week from Wk5 if warranted	Reactive, interval-titrated
Nolvadex (PCT)	40/40/20/20mg	Daily	Weeks 18-21

*Have a large supply onhand so thought might as well utilise.

CYCLE SUPPORT STACK

Supplement	Product	Dose	Duration
TUDCA	Eternal Elixir 500mg	500mg/day	Weeks 1-8
Citrus Bergamot	BergaMet Advanced (BJE100, 47% polyphenols)	2 tabs/day	Full cycle + 4-8wk post-PCT

DAILY SUPPLEMENT STACK (ONGOING)

Supplement	Product	Dose
Multivitamin	Life Extension Two-Per-Day	2 caps split AM/PM*
Magnesium	Doctor's Best High Absorption (TRAACS Lysinate Glycinate)	200mg bedtime
Vitamin D3+K2	Cal Gold D3+K2 MK-7	5,000 IU D3 + 120mcg K2
Vitamin C	NOW Buffered Calcium Ascorbate	1,000mg
NAC	NOW Foods NAC 600mg (plain)	1,200mg/day split AM/PM
Creatine	Cal Gold Sport Creatine Monohydrate	10g pre-gym
Copper	Swanson Copper 2mg	2mg bedtime**
Omega-3	Cal Gold Omega 800 (TG form)	3 softgels

*Pause 72hr pre-bloods (biotin interference)
**Kept separate from zinc-containing multi

 

[LevButlerov]

Should be starting this cycle on Monday, waiting on Syringes and Citrus Bergamot both seem to indicate arriving this week. Will finalise my on cycle calories but i believe will be around ~2600 up from my current 2000. Below is outline of my cycle and supplements, thoughts on the Test E and Tbol dosing? are they appropiate dose for a first time user?

MAIN CYCLE COMPOUNDS

Compound	Dose	Frequency	Duration
Turinabol (Tbol)	40mg/day	Daily, oral	Weeks 1-6
Test Enanthate	350mg/week (~70mg/pin)	5x/week subq	Weeks 1-14
HCG*	250 IU	Every other day	Throughout cycle, stops ~Wk 16-17
Aromasin	10mg (reactive start)	Held Wk1; 1x/week from Wk5 if warranted	Reactive, interval-titrated
Nolvadex (PCT)	40/40/20/20mg	Daily	Weeks 18-21

*Have a large supply onhand so thought might as well utilise.

CYCLE SUPPORT STACK

Supplement	Product	Dose	Duration
TUDCA	Eternal Elixir 500mg	500mg/day	Weeks 1-8
Citrus Bergamot	BergaMet Advanced (BJE100, 47% polyphenols)	2 tabs/day	Full cycle + 4-8wk post-PCT

DAILY SUPPLEMENT STACK (ONGOING)

Supplement	Product	Dose
Multivitamin	Life Extension Two-Per-Day	2 caps split AM/PM*
Magnesium	Doctor's Best High Absorption (TRAACS Lysinate Glycinate)	200mg bedtime
Vitamin D3+K2	Cal Gold D3+K2 MK-7	5,000 IU D3 + 120mcg K2
Vitamin C	NOW Buffered Calcium Ascorbate	1,000mg
NAC	NOW Foods NAC 600mg (plain)	1,200mg/day split AM/PM
Creatine	Cal Gold Sport Creatine Monohydrate	10g pre-gym
Copper	Swanson Copper 2mg	2mg bedtime**
Omega-3	Cal Gold Omega 800 (TG form)	3 softgels

*Pause 72hr pre-bloods (biotin interference)
**Kept separate from zinc-containing multi

test dose is fine not bad but hcg not needed eod you can do 1 pin/week and tbol start with 10mgs to feel it
why are you PCT with tamoxifen? wont help you

and you missing digestive aids @Xplizet

@HarleyGuy @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @bss @Koba @rizzlekdizzle @Ohdamn @Dreamer

 

[Xplizet]

test dose is fine not bad but hcg not needed eod you can do 1 pin/week and tbol start with 10mgs to feel it
why are you PCT with tamoxifen? wont help you

and you missing digestive aids @Xplizet

@HarleyGuy @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @bss @Koba @rizzlekdizzle @Ohdamn @Dreamer

Tbol 10mgs/day? what should i be expecting before deciding to drop or increase?

I went with Nolvadex as i thought this was pretty much the standard for PCT, wasn't flagged by anyone in my initial post. What do you mean it won't help me?

I believe i have digestive enzymes lying around so will throw into my supp stack.

 

[rizzlekdizzle]

have you had kids brother? just thinking PCT vs TRT

 

[Xplizet]

have you had kids brother? just thinking PCT vs TRT

hey bro I have not, which is why i added the PCT, was initially undecided between PCT or cruise but i think I'll go with PCT to preserve fertility before i decide on a second cycle.

 

[LevButlerov]

Tbol 10mgs/day? what should i be expecting before deciding to drop or increase?

I went with Nolvadex as i thought this was pretty much the standard for PCT, wasn't flagged by anyone in my initial post. What do you mean it won't help me?

I believe i have digestive enzymes lying around so will throw into my supp stack.

this is a long term long, we will modify doses as you go @Xplizet

PCT i dont have comments for now until i see you go deeper into the log.

you need probiotics and psyllium husk asap with digestive enzymes

 

[Xplizet]

this is a long term long, we will modify doses as you go @Xplizet

PCT i dont have comments for now until i see you go deeper into the log.

you need probiotics and psyllium husk asap with digestive enzymes

Bit of a problem dosing at 10mg as the R&D tbol caps are 20mg other vendors i was looking at stocking 10mg had no stock initially and wasn't sure when they would restock.

Probiotics i have, with psyllium husk is this primarely for fiber? if so I'm current consuming around 25-30g i do have metamucil but barely ever use it.

 

[LevButlerov]

Bit of a problem dosing at 10mg as the R&D tbol caps are 20mg other vendors i was looking at stocking 10mg had no stock initially and wasn't sure when they would restock.

Probiotics i have, with psyllium husk is this primarely for fiber? if so I'm current consuming around 25-30g i do have metamucil but barely ever use it.

then you start 20mgs lets do it @Xplizet

you should get raw psyllium good for digestion and good bacteria are fermented and fed

 

[Xplizet]

then you start 20mgs lets do it @Xplizet

you should get raw psyllium good for digestion and good bacteria are fermented and fed

Sounds good will adjust tbol to 20mg start and I'll buy some raw psyllium husk, thanks for all the help mate.

 

[LevButlerov]

Sounds good will adjust tbol to 20mg start and I'll buy some raw psyllium husk, thanks for all the help mate.

perfect

 

[Grumpy]

Cycle looks good i would monitor bloods from 5 weeks
Hcg not necessarily needed daily 1000iu weekly should be good

 

[HarleyGuy]

Should be starting this cycle on Monday, waiting on Syringes and Citrus Bergamot both seem to indicate arriving this week. Will finalise my on cycle calories but i believe will be around ~2600 up from my current 2000. Below is outline of my cycle and supplements, thoughts on the Test E and Tbol dosing? are they appropiate dose for a first time user?

MAIN CYCLE COMPOUNDS

Compound	Dose	Frequency	Duration
Turinabol (Tbol)	40mg/day	Daily, oral	Weeks 1-6
Test Enanthate	350mg/week (~70mg/pin)	5x/week subq	Weeks 1-14
HCG*	250 IU	Every other day	Throughout cycle, stops ~Wk 16-17
Aromasin	10mg (reactive start)	Held Wk1; 1x/week from Wk5 if warranted	Reactive, interval-titrated
Nolvadex (PCT)	40/40/20/20mg	Daily	Weeks 18-21

*Have a large supply onhand so thought might as well utilise.

CYCLE SUPPORT STACK

Supplement	Product	Dose	Duration
TUDCA	Eternal Elixir 500mg	500mg/day	Weeks 1-8
Citrus Bergamot	BergaMet Advanced (BJE100, 47% polyphenols)	2 tabs/day	Full cycle + 4-8wk post-PCT

DAILY SUPPLEMENT STACK (ONGOING)

Supplement	Product	Dose
Multivitamin	Life Extension Two-Per-Day	2 caps split AM/PM*
Magnesium	Doctor's Best High Absorption (TRAACS Lysinate Glycinate)	200mg bedtime
Vitamin D3+K2	Cal Gold D3+K2 MK-7	5,000 IU D3 + 120mcg K2
Vitamin C	NOW Buffered Calcium Ascorbate	1,000mg
NAC	NOW Foods NAC 600mg (plain)	1,200mg/day split AM/PM
Creatine	Cal Gold Sport Creatine Monohydrate	10g pre-gym
Copper	Swanson Copper 2mg	2mg bedtime**
Omega-3	Cal Gold Omega 800 (TG form)	3 softgels

*Pause 72hr pre-bloods (biotin interference)
**Kept separate from zinc-containing multi

Excellent log going here bro food looks 5 star class and you're really up on your bloodwork
@LevButlerov has given you some great guidance and you're very open to feedback this is nice to see. You're really taking direction well and putting your health markers as a priority.

Supplements stack is great and aromasin is the best choice for AI too.

Nice to see you focused on sensitive e2 results and they came back great too!

Looking forward to following this log bro you've got some great data and drive going, good stuff!

 

[Xplizet]

Cycle looks good i would monitor bloods from 5 weeks
Hcg not necessarily needed daily 1000iu weekly should be good

Yeah my first blood test will be 5 weeks in, current plan is:

Timepoint	Panel	Purpose
Pre-cycle baseline (done)	iMedical BB5 + E2 LCMS	Reference point for the whole cycle
Week 5	iMedical BB2 + E2 LCMS	First on-cycle draw - Test levels, liver, E2 (aromasin call), HCT, lipids
Week 10	iMedical BB2 + E2 LCMS	Mid-cycle health check
Week 17 (pre-PCT)	iMedical BB2 + E2 LCMS	True pre-PCT baseline (Test E should be mostly cleared)
Week 23-24 (2-4 wks post-Nolva)	iMedical BB5 + E2 LCMS	Confirm recovery (SERM cleared)

Excellent log going here bro food looks 5 star class and you're really up on your bloodwork
@LevButlerov has given you some great guidance and you're very open to feedback this is nice to see. You're really taking direction well and putting your health markers as a priority.

Supplements stack is great and aromasin is the best choice for AI too.

Nice to see you focused on sensitive e2 results and they came back great too!

Looking forward to following this log bro you've got some great data and drive going, good stuff!

Thanks bro, I'm always open to guidance and thankful for all those who have helped out in my thread.

I will be more consistent with the food / workout logs once my cycle starts on Monday.

 

[HarleyGuy]

Yeah my first blood test will be 5 weeks in, current plan is:

Timepoint	Panel	Purpose
Pre-cycle baseline (done)	iMedical BB5 + E2 LCMS	Reference point for the whole cycle
Week 5	iMedical BB2 + E2 LCMS	First on-cycle draw - Test levels, liver, E2 (aromasin call), HCT, lipids
Week 10	iMedical BB2 + E2 LCMS	Mid-cycle health check
Week 17 (pre-PCT)	iMedical BB2 + E2 LCMS	True pre-PCT baseline (Test E should be mostly cleared)
Week 23-24 (2-4 wks post-Nolva)	iMedical BB5 + E2 LCMS	Confirm recovery (SERM cleared)

Thanks bro, I'm always open to guidance and thankful for all those who have helped out in my thread.

I will be more consistent with the food / workout logs once my cycle starts on Monday.

All good bro will be watching.

 

[LevButlerov]

Yeah my first blood test will be 5 weeks in, current plan is:

Timepoint	Panel	Purpose
Pre-cycle baseline (done)	iMedical BB5 + E2 LCMS	Reference point for the whole cycle
Week 5	iMedical BB2 + E2 LCMS	First on-cycle draw - Test levels, liver, E2 (aromasin call), HCT, lipids
Week 10	iMedical BB2 + E2 LCMS	Mid-cycle health check
Week 17 (pre-PCT)	iMedical BB2 + E2 LCMS	True pre-PCT baseline (Test E should be mostly cleared)
Week 23-24 (2-4 wks post-Nolva)	iMedical BB5 + E2 LCMS	Confirm recovery (SERM cleared)

Thanks bro, I'm always open to guidance and thankful for all those who have helped out in my thread.

I will be more consistent with the food / workout logs once my cycle starts on Monday.

this is good on testing lets do it

 

[Xplizet]

I've been slowly bumping my calories up this week and should be at ~2600 starting the cycle tomorrow. Macro breakdown will be 170g protein, 70f, 322carbs

I believe that is around 500-600cal surplus, is this a reasonable target while on cycle?

 

[LevButlerov]

I've been slowly bumping my calories up this week and should be at ~2600 starting the cycle tomorrow. Macro breakdown will be 170g protein, 70f, 322carbs

I believe that is around 500-600cal surplus, is this a reasonable target while on cycle?

depends how much you want to grow calories not the issue its the macros how much you want to gain?

 

[Xplizet]

depends how much you want to grow calories not the issue its the macros how much you want to gain?

This cycle I'd say my goal is around 70-72kg, currently sitting just under 64.5kg. I think I'll continue with the 600 surplus and see how the gains are per week and if needed adjust from there, don't want to overshoot the surplus and start putting on unnecessary fat.

 

[HarleyGuy]

This cycle I'd say my goal is around 70-72kg, currently sitting just under 64.5kg. I think I'll continue with the 600 surplus and see how the gains are per week and if needed adjust from there, don't want to overshoot the surplus and start putting on unnecessary fat.

600 is okay but that's only 100g carbs and 50g protein extra so just give it time and push it hard. Main thing is don't rush it then.
I'd check gains every two weeks too, every week might drive you crazy LOL.

 

[LevButlerov]

This cycle I'd say my goal is around 70-72kg, currently sitting just under 64.5kg. I think I'll continue with the 600 surplus and see how the gains are per week and if needed adjust from there, don't want to overshoot the surplus and start putting on unnecessary fat.

lets boost up the carbs and protein if you want to gain you wont get fat

 

[Xplizet]

600 is okay but that's only 100g carbs and 50g protein extra so just give it time and push it hard. Main thing is don't rush it then.
I'd check gains every two weeks too, every week might drive you crazy LOL.

lets boost up the carbs and protein if you want to gain you wont get fat

For the protien i targetted 2.6g/kg, fat is around 1g/kg within the floor for hormonal and general health (0.5/1g per kg) and the rest into carbs. I guess i can increase carbs but for protien is there any benefit going above 2.6g/kg? Seems everything i read for protien during a bulk indicated 2.2g/kg - 2.6g/kg.

Cycle will be starting today soon as i get back from work.

 

[HarleyGuy]

For the protien i targetted 2.6g/kg, fat is around 1g/kg within the floor for hormonal and general health (0.5/1g per kg) and the rest into carbs. I guess i can increase carbs but for protien is there any benefit going above 2.6g/kg? Seems everything i read for protien during a bulk indicated 2.2g/kg - 2.6g/kg.

Cycle will be starting today soon as i get back from work.

Those levels are all good bro. If you wanna bulk and add some extra really clean carbs you'll be fine keeping fats at 1g/kg. I prefer it a bit lower myself but you're good. Protein at 2.6g is good I've never gone below 200g protein in general unless I'm fasting.

 

[Xplizet]

Started the cycle today - Test E injection subq was super smooth, warmed vial to ~35-40c, drew 0.3ml with 21g, swapped to 27g ultra thinwall (higher flow), injected in 2-3 secs.

 

[LevButlerov]

Started the cycle today - Test E injection subq was super smooth, warmed vial to ~35-40c, drew 0.3ml with 21g, swapped to 27g ultra thinwall (higher flow), injected in 2-3 secs.

good update and congrats on the start

 

[Xplizet]

3 days in smooth injections rotating sites and tbol at 20mg/d. Curious what signals while dosing at 20mg Tbol should i look out for before deciding to increase or drop Tbol?

This week workout outs:
Push — 13 Jul 2026 (60 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 8	45×8, 50×8, 50×8
Seated Shoulder Press (Machine)	20kg × 8	30×12, 35×10, 40×8
Triceps Pushdown	—	21.25×15, 21.25×15, 21.25×13
Lateral Raise (Machine)	—	32×15, 32×12, 30×9
ISO-Lateral Super Incline Press	—	40×12, 40×8, 40×8
Leg Raise Parallel Bars	—	BW×15, BW×12, BW×10

Pull — 14 Jul 2026 (67 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 9, 17.5kg × 7	27.5×10, 27.5×10, 27.5×8
Seated Cable Row – V Grip (Cable)	20kg × 6	30×12, 30×12, 30×10
Bicep Curl (Barbell)	—	25×10, 25×10, 25×10
Rear Delt Reverse Fly (Machine)	—	33×15, 33×13, 33×10
Shrug (Dumbbell)	—	27.5×15, 27.5×15, 27.5×12
Reverse Curl (Barbell)	—	25×12, 25×10, 25×7
Forearm Dumbbell Twist	—	5×15, 7×15, 7×15

Legs — 15 Jul 2026 (59 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	60kg × 8, 100kg × 5, 130kg × 3	160×8, 160×8, 160×7, 160×6
Romanian Deadlift (Dumbbell)	30kg × 8	40×10, 40×10, 40×10
Seated Calf Raise	—	40×15, 45×15, 45×12
Crunch (Machine)	—	61×15, 61×15, 61×10

Macros pretty much on point at 170+P/ 70 F / 320 C, some food photos.

 

[LevButlerov]

3 days in smooth injections rotating sites and tbol at 20mg/d. Curious what signals while dosing at 20mg Tbol should i look out for before deciding to increase or drop Tbol?

This week workout outs:
Push — 13 Jul 2026 (60 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 8	45×8, 50×8, 50×8
Seated Shoulder Press (Machine)	20kg × 8	30×12, 35×10, 40×8
Triceps Pushdown	—	21.25×15, 21.25×15, 21.25×13
Lateral Raise (Machine)	—	32×15, 32×12, 30×9
ISO-Lateral Super Incline Press	—	40×12, 40×8, 40×8
Leg Raise Parallel Bars	—	BW×15, BW×12, BW×10

Pull — 14 Jul 2026 (67 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	13.75kg × 9, 17.5kg × 7	27.5×10, 27.5×10, 27.5×8
Seated Cable Row – V Grip (Cable)	20kg × 6	30×12, 30×12, 30×10
Bicep Curl (Barbell)	—	25×10, 25×10, 25×10
Rear Delt Reverse Fly (Machine)	—	33×15, 33×13, 33×10
Shrug (Dumbbell)	—	27.5×15, 27.5×15, 27.5×12
Reverse Curl (Barbell)	—	25×12, 25×10, 25×7
Forearm Dumbbell Twist	—	5×15, 7×15, 7×15

Legs — 15 Jul 2026 (59 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	60kg × 8, 100kg × 5, 130kg × 3	160×8, 160×8, 160×7, 160×6
Romanian Deadlift (Dumbbell)	30kg × 8	40×10, 40×10, 40×10
Seated Calf Raise	—	40×15, 45×15, 45×12
Crunch (Machine)	—	61×15, 61×15, 61×10

Macros pretty much on point at 170+P/ 70 F / 320 C, some food photos.


View attachment 269293View attachment 269294
View attachment 269295View attachment 269297

good looking good amazing but dont up tbol for now wait

 

[Xplizet]

good looking good amazing but dont up tbol for now wait

Yeah I'm still on 20mg, considering upping to 40g starting tomorrow or should i hold at 20g for another week. Not noticing any negative sides such as painful pumps, lethargy, headaches etc.

Friday and todays workouts​

Upper — 17 Jul 2026 (78 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 8, 60kg × 5	70×10, 80×8, 85×6
Lat Pulldown – Close Grip (Cable)	17.5kg × 6	25×12, 25×12, 25×10
Chest Press (Machine)	—	50×12, 60×12, 60×8
Chest Fly (Machine)	—	47×15, 47×12, 47×12
Lateral Raise (Machine)	—	32×15, 32×12, 32×9
Triceps Machine	—	20×13, 20×8, 17.5×8
Seated Incline Curl (Dumbbell)	—	9×12, 9×12, 9×8

Lower — 19 Jul 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 8, 50kg × 5	70×8, 80×8, 80×8
Back Extension (Weighted Hyper)	BW × 8	10×12, 10×10, 10×10
Seated Leg Curl (Machine)	40kg × 8	61×12, 61×12, 61×12
Standing Calf Raise (Machine)	—	105×15, 115×13, 115×10

Macros​

Calories still at ~2600 (~170P/ ~70F / ~320C)
Random meal pic - Japanese curry with chicken tenders, rice and potatoes.

 

[LevButlerov]

Yeah I'm still on 20mg, considering upping to 40g starting tomorrow or should i hold at 20g for another week. Not noticing any negative sides such as painful pumps, lethargy, headaches etc.

Friday and todays workouts​

Upper — 17 Jul 2026 (78 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 8, 60kg × 5	70×10, 80×8, 85×6
Lat Pulldown – Close Grip (Cable)	17.5kg × 6	25×12, 25×12, 25×10
Chest Press (Machine)	—	50×12, 60×12, 60×8
Chest Fly (Machine)	—	47×15, 47×12, 47×12
Lateral Raise (Machine)	—	32×15, 32×12, 32×9
Triceps Machine	—	20×13, 20×8, 17.5×8
Seated Incline Curl (Dumbbell)	—	9×12, 9×12, 9×8

Lower — 19 Jul 2026 (54 min)

Exercise	Warm-up	Working Sets
Hack Squat (Machine)	40kg × 8, 50kg × 5	70×8, 80×8, 80×8
Back Extension (Weighted Hyper)	BW × 8	10×12, 10×10, 10×10
Seated Leg Curl (Machine)	40kg × 8	61×12, 61×12, 61×12
Standing Calf Raise (Machine)	—	105×15, 115×13, 115×10

Macros​

Calories still at ~2600 (~170P/ ~70F / ~320C)
Random meal pic - Japanese curry with chicken tenders, rice and potatoes.
View attachment 271882

good food pics never tired japanese curry im guessing same as Indian one @Xplizet
good hack next time lets add 1 set to it
you taking any supps now?

on the tbol stay 1 more week at 20 imo

 

[Xplizet]

Busy week at work not much time to check in on thread, below is weekly workout summary (lower didn't log correctly in Hevy missing few sets).

Tbol up to 40mg. Cals still at ~2600.

BP 119/74 average (check every morning)

Push — 20 Jul 2026 (58 min)

Exercise	Warm-up	Working Sets
Incline Bench Press (Dumbbell)	30kg × 8	50×12, 55×8, 55×8
Seated Shoulder Press (Machine)	20kg × 8	30×10, 40×10, 45×9
Triceps Pushdown	—	25×13, 25×11, 25×8
Lateral Raise (Machine)	—	32×15, 32×14, 32×9
Crunch (Machine)	—	61×15, 61×15, 61×11

Pull — 21 Jul 2026 (65 min)

Exercise	Warm-up	Working Sets
Lat Pulldown (Cable)	17.5kg × 8, 17.5kg × 5	27.5×10, 27.5×10, 27.5×10
Seated Cable Row – V Grip (Cable)	20kg × 6	30×12, 30×12, 30×11
Bicep Curl (Barbell)	—	25×10, 25×10, 30×8
Rear Delt Reverse Fly (Machine)	—	33×15, 33×12, 33×9
Shrug (Dumbbell)	—	27.5×15, 30×15, 30×10
Reverse Curl (Barbell)	—	20×15, 20×15, 20×13
Forearm Dumbbell Twist	—	5×15, 5×15, 5×17

Legs — 24 Jul 2026 (47 min)

Exercise	Warm-up	Working Sets
Leg Press (Machine)	80kg × 8, 120kg × 5, 120kg × 3	160×8, 160×7, 160×6
Leg Extension (Machine)	33kg × 8	40×8, 47×8, 54×8
Seated Leg Curl (Machine)	40kg × 8	61×12, 68×12, 75×6
Seated Calf Raise	—	45×15, 45×12, 45×9

Upper — 25 Jul 2026 (91 min)

Exercise	Warm-up	Working Sets
ISO-Lateral Horizontal Bench Press	40kg × 8, 60kg × 5	80×10, 80×7, 80×7
Lat Pulldown – Close Grip (Cable)	17.5kg × 8	25×12, 25×12, 25×12
Chest Press (Machine)	—	60×9, 60×7, 50×8
Chest Fly (Machine)	—	47×15, 47×15, 47×15
Lateral Raise (Machine)	—	32×15, 32×15, 32×11
Seated Triceps Press	—	50×15, 70×15, 70×15
Alternate Curling Bicep Machine	—	20×12, 20×12, 20×12

Lower — 26 Jul 2026 (54 min)

Exercise	Warm-up	Working Sets
Leg Extension (Machine)	40kg × 10	47×10, 54×10, 68×10
Belt Squat (Machine) - New machine	—	40×10, 60×10, 80×9
Seated Leg Curl (Machine)	—	61×12, 68×12, 75×12
Seated Calf Raise	—	45×15, 45×15, 55×9
Hip Adduction (Machine)	—	68×10, 82×10, 87×10

 

[Xplizet]

good food pics never tired japanese curry im guessing same as Indian one @Xplizet
good hack next time lets add 1 set to it
you taking any supps now?

on the tbol stay 1 more week at 20 imo

Yeah can see my supp stack here https://www.evolutionary.org/forums...terone-enanthate-tbol-log.111383/post-2129109

Also added probiotics.

 

[LevButlerov]

Yeah can see my supp stack here https://www.evolutionary.org/forums...terone-enanthate-tbol-log.111383/post-2129109

Also added probiotics.

ok so supp stack now has probiotics , how about digestive enzymes and psyllium husk? @Xplizet