Approved Log My TRT to AAS Cycle Log

[WLOU]

Gday EVO fam, new user of the site and looking for some guidance from the experienced vets of this site and lifestyle. Saw from another thread to make this a log (I did an earlier post but pretty similar to this but I have included my diet and training here as well)

For some context I am:
23M
163cm (5’4”)
62.8kg (~138lbs)

My Diet:
Breakfast - 60g oats, 50g Protein powder, 200g Chobani Light Greek Yoghurt

Early Lunch - 200g chicken breast, 250g cooked rice (rice pouch from Cole’s), 65g avocado and 125 of pea, corn and carrot frozen mix

Afternoon Lunch - 160g chicken breast, 250g rice pouch, pea corn and carrot mix, low calorie bbq sauce + a chobani flavoured yoghurt cup

Dinner: 250g of lean steak or lean beef mince + 250g cooked rice pouch, 70g avocado and 150g of the pea, corn and carrot mix

Comes out to about ~3300kcal 270P|350C|90F

Training
I am currently training 5 days a week;

Push/Pull/Lower (Quads)/Rest/Upper/Lower (Posterior)/Rest

I am also aiming to continue doing 60-90 minutes of z2-3 cardio per week, whether that be a few 3-5km runs, on the stair master or a combination of both depending on how tired I feel and how much free time I have that day/week

The Why
I made the decision to start TRT early this year due to having all the classic low T symptoms (I actually had a random total testosterone test done with an STI check at the end of 2023 and I had 9nmol, too be fair I was also sedentary and fat, after going to gym though I had only raised my test to 14nmol). This has been a crazy game changer for me and my everyday life, my whole quality of life really has changed for the better, by a long shot.

That being said after doing more and more research into testosterone and other AAS, coupled with the fact that I will be on testosterone for the long haul I have decided I would like to dedicate more of my life to living this life (also I personally see AAS as no worse for you than alcohol and other recreational drugs, especially if done with a proper plan)

Below I have attached my pre trt and post trt blood test results - I’m coming up on my now 20 week blood test in a couple weeks and will update once those are done as well. I was prescribed 125mg (.5ml) Test E split into M/T inj and that is what my blood test shows. Following the blood test i was prescribed 125mg split into M/W/F inj and will update once those bloods have been done

Baseline: 27 Jan 2026 → 8-Week: 2 Apr 2026
Hormones
• Total Testosterone: 14 nmol/L (10.0-33.0) → 33 nmol/L (10.0-33.0)
• Free Testosterone (calc): 345 pmol/L (150-700) → 1039 pmol/L (150-700)
• Oestradiol (E2): 86 pmol/L (<150) → 291 pmol/L (<150)
• SHBG: 18 nmol/L (13-71) → 17 nmol/L (13-71)
• Prolactin: 68 mIU/L (<300) → 260 mIU/L (<300)
• LH: 3 IU/L (1-10) → <1 IU/L (1-10)
• FSH: 5 IU/L (1-10) → <1 IU/L (1-10)

Thyroid
• TSH: 4.1 mIU/L (0.50-4.00)
• free T4: 15 pmol/L (10-20)
• free T3: 6.2 pmol/L (2.8-6.8)

Lipids
Baseline (random): Total Cholesterol 3.5 mmol/L, Triglycerides 0.7 mmol/L, HDL 1.28 mmol/L, LDL 1.90 mmol/L, Non-HDL 2.22 mmol/L, Ratio 2.7

8-Week (fasting): Total Cholesterol 4.0 mmol/L, Triglycerides 0.9 mmol/L, HDL 1.14 mmol/L, LDL 2.45 mmol/L, Non-HDL 2.86 mmol/L, Ratio 3.5


Full Blood Examination (FBE)
Baseline: Haemoglobin 153 g/L, RBC 5.0, Haematocrit 0.47, MCV 95 fL, Platelets 247, WBC 4.9
8-Week: Haemoglobin 150 g/L, RBC 4.9, Haematocrit 0.46, MCV 94 fL, Platelets 244, WBC 5.3

Serum Chemistry
• Urea: 8.9 mmol/L (2.5-8.0) → 4.5 mmol/L (2.5-8.0)
• Creatinine: 82 µmol/L (60-130) → 78 µmol/L (60-130)
• eGFR: >90 mL/min both
• ALT: 41 U/L (0-45) → 45 U/L (0-45)
• AST: 38 U/L (0-41) → 32 U/L (0-41)
• Glucose: 4.3 mmol/L (random) → 5.1 mmol/L (fasting)
• Calcium (adjusted): 2.40 mmol/L → 2.37 mmol/L
• Total Protein / Albumin: 74 / 48 g/L → 66 / 43 g/L

Inflammation & Other
• hs-CRP: 0.9 mg/L → 0.8 mg/L
• Serum Magnesium: 0.9 mmol/L both times

Additional Markers (8-Week Only)
• Growth Hormone: 0.6 mIU/L (<19.0)
• IGF-1: 30 nmol/L (17-42)
• DHEA-S: 6.0 µmol/L (1.8-12.8)
• Iron Studies: Serum Iron 15 µmol/L, Transferrin IBC 46 µmol/L, Saturation 33%, Ferritin 48 µg/L

 

[WLOU]

Current check in photos on day of posting

 

[LevButlerov]

Gday EVO fam, new user of the site and looking for some guidance from the experienced vets of this site and lifestyle. Saw from another thread to make this a log (I did an earlier post but pretty similar to this but I have included my diet and training here as well)

For some context I am:
23M
163cm (5’4”)
62.8kg (~138lbs)

My Diet:
Breakfast - 60g oats, 50g Protein powder, 200g Chobani Light Greek Yoghurt

Early Lunch - 200g chicken breast, 250g cooked rice (rice pouch from Cole’s), 65g avocado and 125 of pea, corn and carrot frozen mix

Afternoon Lunch - 160g chicken breast, 250g rice pouch, pea corn and carrot mix, low calorie bbq sauce + a chobani flavoured yoghurt cup

Dinner: 250g of lean steak or lean beef mince + 250g cooked rice pouch, 70g avocado and 150g of the pea, corn and carrot mix

Comes out to about ~3300kcal 270P|350C|90F

Training
I am currently training 5 days a week;

Push/Pull/Lower (Quads)/Rest/Upper/Lower (Posterior)/Rest

I am also aiming to continue doing 60-90 minutes of z2-3 cardio per week, whether that be a few 3-5km runs, on the stair master or a combination of both depending on how tired I feel and how much free time I have that day/week

The Why
I made the decision to start TRT early this year due to having all the classic low T symptoms (I actually had a random total testosterone test done with an STI check at the end of 2023 and I had 9nmol, too be fair I was also sedentary and fat, after going to gym though I had only raised my test to 14nmol). This has been a crazy game changer for me and my everyday life, my whole quality of life really has changed for the better, by a long shot.

That being said after doing more and more research into testosterone and other AAS, coupled with the fact that I will be on testosterone for the long haul I have decided I would like to dedicate more of my life to living this life (also I personally see AAS as no worse for you than alcohol and other recreational drugs, especially if done with a proper plan)

Below I have attached my pre trt and post trt blood test results - I’m coming up on my now 20 week blood test in a couple weeks and will update once those are done as well. I was prescribed 125mg (.5ml) Test E split into M/T inj and that is what my blood test shows. Following the blood test i was prescribed 125mg split into M/W/F inj and will update once those bloods have been done

Baseline: 27 Jan 2026 → 8-Week: 2 Apr 2026
Hormones
• Total Testosterone: 14 nmol/L (10.0-33.0) → 33 nmol/L (10.0-33.0)
• Free Testosterone (calc): 345 pmol/L (150-700) → 1039 pmol/L (150-700)
• Oestradiol (E2): 86 pmol/L (<150) → 291 pmol/L (<150)
• SHBG: 18 nmol/L (13-71) → 17 nmol/L (13-71)
• Prolactin: 68 mIU/L (<300) → 260 mIU/L (<300)
• LH: 3 IU/L (1-10) → <1 IU/L (1-10)
• FSH: 5 IU/L (1-10) → <1 IU/L (1-10)

Thyroid
• TSH: 4.1 mIU/L (0.50-4.00)
• free T4: 15 pmol/L (10-20)
• free T3: 6.2 pmol/L (2.8-6.8)

Lipids
Baseline (random): Total Cholesterol 3.5 mmol/L, Triglycerides 0.7 mmol/L, HDL 1.28 mmol/L, LDL 1.90 mmol/L, Non-HDL 2.22 mmol/L, Ratio 2.7

8-Week (fasting): Total Cholesterol 4.0 mmol/L, Triglycerides 0.9 mmol/L, HDL 1.14 mmol/L, LDL 2.45 mmol/L, Non-HDL 2.86 mmol/L, Ratio 3.5


Full Blood Examination (FBE)
Baseline: Haemoglobin 153 g/L, RBC 5.0, Haematocrit 0.47, MCV 95 fL, Platelets 247, WBC 4.9
8-Week: Haemoglobin 150 g/L, RBC 4.9, Haematocrit 0.46, MCV 94 fL, Platelets 244, WBC 5.3

Serum Chemistry
• Urea: 8.9 mmol/L (2.5-8.0) → 4.5 mmol/L (2.5-8.0)
• Creatinine: 82 µmol/L (60-130) → 78 µmol/L (60-130)
• eGFR: >90 mL/min both
• ALT: 41 U/L (0-45) → 45 U/L (0-45)
• AST: 38 U/L (0-41) → 32 U/L (0-41)
• Glucose: 4.3 mmol/L (random) → 5.1 mmol/L (fasting)
• Calcium (adjusted): 2.40 mmol/L → 2.37 mmol/L
• Total Protein / Albumin: 74 / 48 g/L → 66 / 43 g/L

Inflammation & Other
• hs-CRP: 0.9 mg/L → 0.8 mg/L
• Serum Magnesium: 0.9 mmol/L both times

Additional Markers (8-Week Only)
• Growth Hormone: 0.6 mIU/L (<19.0)
• IGF-1: 30 nmol/L (17-42)
• DHEA-S: 6.0 µmol/L (1.8-12.8)
• Iron Studies: Serum Iron 15 µmol/L, Transferrin IBC 46 µmol/L, Saturation 33%, Ferritin 48 µg/L

Current check in photos on day of posting

good log start and fully welcome to the EVO family @WLOU love the pics you're hard and lean!

Bloods
please share the actual bloods paper and blur personal info with ranges

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

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

 

[stevesmi]

Gday EVO fam, new user of the site and looking for some guidance from the experienced vets of this site and lifestyle. Saw from another thread to make this a log (I did an earlier post but pretty similar to this but I have included my diet and training here as well)

For some context I am:
23M
163cm (5’4”)
62.8kg (~138lbs)

My Diet:
Breakfast - 60g oats, 50g Protein powder, 200g Chobani Light Greek Yoghurt

Early Lunch - 200g chicken breast, 250g cooked rice (rice pouch from Cole’s), 65g avocado and 125 of pea, corn and carrot frozen mix

Afternoon Lunch - 160g chicken breast, 250g rice pouch, pea corn and carrot mix, low calorie bbq sauce + a chobani flavoured yoghurt cup

Dinner: 250g of lean steak or lean beef mince + 250g cooked rice pouch, 70g avocado and 150g of the pea, corn and carrot mix

Comes out to about ~3300kcal 270P|350C|90F

Training
I am currently training 5 days a week;

Push/Pull/Lower (Quads)/Rest/Upper/Lower (Posterior)/Rest

I am also aiming to continue doing 60-90 minutes of z2-3 cardio per week, whether that be a few 3-5km runs, on the stair master or a combination of both depending on how tired I feel and how much free time I have that day/week

The Why
I made the decision to start TRT early this year due to having all the classic low T symptoms (I actually had a random total testosterone test done with an STI check at the end of 2023 and I had 9nmol, too be fair I was also sedentary and fat, after going to gym though I had only raised my test to 14nmol). This has been a crazy game changer for me and my everyday life, my whole quality of life really has changed for the better, by a long shot.

That being said after doing more and more research into testosterone and other AAS, coupled with the fact that I will be on testosterone for the long haul I have decided I would like to dedicate more of my life to living this life (also I personally see AAS as no worse for you than alcohol and other recreational drugs, especially if done with a proper plan)

Below I have attached my pre trt and post trt blood test results - I’m coming up on my now 20 week blood test in a couple weeks and will update once those are done as well. I was prescribed 125mg (.5ml) Test E split into M/T inj and that is what my blood test shows. Following the blood test i was prescribed 125mg split into M/W/F inj and will update once those bloods have been done

Baseline: 27 Jan 2026 → 8-Week: 2 Apr 2026
Hormones
• Total Testosterone: 14 nmol/L (10.0-33.0) → 33 nmol/L (10.0-33.0)
• Free Testosterone (calc): 345 pmol/L (150-700) → 1039 pmol/L (150-700)
• Oestradiol (E2): 86 pmol/L (<150) → 291 pmol/L (<150)
• SHBG: 18 nmol/L (13-71) → 17 nmol/L (13-71)
• Prolactin: 68 mIU/L (<300) → 260 mIU/L (<300)
• LH: 3 IU/L (1-10) → <1 IU/L (1-10)
• FSH: 5 IU/L (1-10) → <1 IU/L (1-10)

Thyroid
• TSH: 4.1 mIU/L (0.50-4.00)
• free T4: 15 pmol/L (10-20)
• free T3: 6.2 pmol/L (2.8-6.8)

Lipids
Baseline (random): Total Cholesterol 3.5 mmol/L, Triglycerides 0.7 mmol/L, HDL 1.28 mmol/L, LDL 1.90 mmol/L, Non-HDL 2.22 mmol/L, Ratio 2.7

8-Week (fasting): Total Cholesterol 4.0 mmol/L, Triglycerides 0.9 mmol/L, HDL 1.14 mmol/L, LDL 2.45 mmol/L, Non-HDL 2.86 mmol/L, Ratio 3.5


Full Blood Examination (FBE)
Baseline: Haemoglobin 153 g/L, RBC 5.0, Haematocrit 0.47, MCV 95 fL, Platelets 247, WBC 4.9
8-Week: Haemoglobin 150 g/L, RBC 4.9, Haematocrit 0.46, MCV 94 fL, Platelets 244, WBC 5.3

Serum Chemistry
• Urea: 8.9 mmol/L (2.5-8.0) → 4.5 mmol/L (2.5-8.0)
• Creatinine: 82 µmol/L (60-130) → 78 µmol/L (60-130)
• eGFR: >90 mL/min both
• ALT: 41 U/L (0-45) → 45 U/L (0-45)
• AST: 38 U/L (0-41) → 32 U/L (0-41)
• Glucose: 4.3 mmol/L (random) → 5.1 mmol/L (fasting)
• Calcium (adjusted): 2.40 mmol/L → 2.37 mmol/L
• Total Protein / Albumin: 74 / 48 g/L → 66 / 43 g/L

Inflammation & Other
• hs-CRP: 0.9 mg/L → 0.8 mg/L
• Serum Magnesium: 0.9 mmol/L both times

Additional Markers (8-Week Only)
• Growth Hormone: 0.6 mIU/L (<19.0)
• IGF-1: 30 nmol/L (17-42)
• DHEA-S: 6.0 µmol/L (1.8-12.8)
• Iron Studies: Serum Iron 15 µmol/L, Transferrin IBC 46 µmol/L, Saturation 33%, Ferritin 48 µg/L

@WLOU I would have never advised someone your age to go on trt. I would have said fix your lifestyle issues first because that would have likely fixed your issue. Going on TRT so young is a big gamble because there's no turning back. As long as you're aware of that, that's the important thing.

 

[WLOU]

Hi Steve, thank you for the reply. This’ll probably be a long one sorry in advance.

Hopping on TRT wasn’t something I considered lightly, especially considering my age. I spent considerable time talking to my dr, my parents and even other older enhanced people I work with and doing my own research. The pros seemed to outweigh the potential cons which they still have, majority of it outside the gym. My brain fog has cleared, I want to get after my day a bit more, it has helped my anxiety I feel I have been significantly less anxious, same with my depression. It’s been great, it’s not to the extent of taking ssri’s but well enough that after the first couple months I felt comfortable enough to go without. Anyway I definitely understand the risks, especially regarding fertility, however I already had low sperm count to begin with so again not really a massive problem I was going to have issues regardless which sucks but again just another issue that led me to my decision

 

[WLOU]

good log start and fully welcome to the EVO family @WLOU love the pics you're hard and lean!

Bloods
please share the actual bloods paper and blur personal info with ranges

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

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

Hey Lev I’ve attached the paper bloods to this reply.

I’ll update with more in depth information regarding timing, training and diet in my next log. What would be the best period of time between logs, ie weekly, fortnightly, daily, EOD etc?

Cheers

 

[WLOU]

Update from Yesterday - Hitting a later session tonight and will update once I’m back from that

Tuesday June 16th - Leg Day

First update to the EVO log hopefully I get this right haha, I’ll get better as time goes on. Yesterday was a quad focussed leg day, I did go with a mate so overall training time and rest was a bit longer than usual but not egregious.

The Lift
We started off on the leg extension machine doing the following:

2 x Warmup set -
- 1 x 10x50kg
- 1 x 10x55kg

3 x Working Set -
- 13x70kg
- 10x75kg
- 8x75kg

Followed by Seated Hamstring Curls

2x Warmup Sets:
- 10x25kg
- 10x32.5kg

3x Working sets
- 10x40kg
- 8x40kg
- 7x40kg

Next was Penatta Pendulum Squat Machine
No warm up sets straight into working sets from here on out

Working Set:
- 12x60kg
- 12x60kg
- 10x60kg

Walking Lunges:

- 20x30kg (15kg dumbbells each hand)
- 20x30kg
- 20x30kg

Hip Abductor Machine: Had trouble with hip pain
- 15x20kg
- 15x20kg

Standing Calf Machine
- 15x40kg
- 15x40kg
- 12x40kg

The DIET:
8AM Breakfast: Local Cafe Breakfast Burger

11AM Lunch: 250g Cole’s rice pouch, 160g chicken breast, 100g frozen peas corn and carrot, 65g avocado, chobani passionfruit yoghurt cup

2PM Afternoon lunch - 250g Cole’s rice pouch, 160g chicken breast, 100g frozen peas corn and carrot, 500ML Dare No Sugar Protein espresso milk

5:30Pm Snack - Gym Protein Shake

7pm Dinner - 300g Scotch Fillet, 250g Coleslaw rice pouch, 100g frozen carrot, corn and pea, 30g low calorie bbq sauce

Total calories and macros for the day:
3503kcal - 232P|140F|285C

 

[LevButlerov]

Hey Lev I’ve attached the paper bloods to this reply.

I’ll update with more in depth information regarding timing, training and diet in my next log. What would be the best period of time between logs, ie weekly, fortnightly, daily, EOD etc?

Cheers

291 high e2, you taking aromasin yet?

 

[WLOU]

291 high e2, you taking aromasin yet?

Nah I do have arimidex on order though for when I up the test to 300mg - that was an issue I discussed with my dr however because I’m asymptomatic, no nipple sensitivity, water retention or any mood issues we decided to switch to more frequent pins - I get those bloods taken next week - will update then

 

[Mobster]

I'd treat the AI now and NOT wait until I saw issues

 

[LevButlerov]

Nah I do have arimidex on order though for when I up the test to 300mg - that was an issue I discussed with my dr however because I’m asymptomatic, no nipple sensitivity, water retention or any mood issues we decided to switch to more frequent pins - I get those bloods taken next week - will update then

it would be good to get LCMS E2 done @WLOU

 

[WLOU]

it would be good to get LCMS E2 done @WLOU

For sure already got that planned!

I have ordered 0.5mg arimidex, depending upon bloodwork what would be the way to dose an AI

 

[LevButlerov]

For sure already got that planned!

I have ordered 0.5mg arimidex, depending upon bloodwork what would be the way to dose an AI

i would start with lcms e2 before going hard on ais

 

[WLOU]

Copy that, will do

i would start with lcms e2 before going hard on ais

 

[LevButlerov]

Copy that, will do

keep us updated

 

[Ulter]

Current check in photos on day of posting

@WLOU are you still super young and raw. but you have a great physique so that is good. hopefully you stay consistent

 

[ROIDDERS]

Gday EVO fam, new user of the site and looking for some guidance from the experienced vets of this site and lifestyle. Saw from another thread to make this a log (I did an earlier post but pretty similar to this but I have included my diet and training here as well)

For some context I am:
23M
163cm (5’4”)
62.8kg (~138lbs)

My Diet:
Breakfast - 60g oats, 50g Protein powder, 200g Chobani Light Greek Yoghurt

Early Lunch - 200g chicken breast, 250g cooked rice (rice pouch from Cole’s), 65g avocado and 125 of pea, corn and carrot frozen mix

Afternoon Lunch - 160g chicken breast, 250g rice pouch, pea corn and carrot mix, low calorie bbq sauce + a chobani flavoured yoghurt cup

Dinner: 250g of lean steak or lean beef mince + 250g cooked rice pouch, 70g avocado and 150g of the pea, corn and carrot mix

Comes out to about ~3300kcal 270P|350C|90F

Training
I am currently training 5 days a week;

Push/Pull/Lower (Quads)/Rest/Upper/Lower (Posterior)/Rest

I am also aiming to continue doing 60-90 minutes of z2-3 cardio per week, whether that be a few 3-5km runs, on the stair master or a combination of both depending on how tired I feel and how much free time I have that day/week

The Why
I made the decision to start TRT early this year due to having all the classic low T symptoms (I actually had a random total testosterone test done with an STI check at the end of 2023 and I had 9nmol, too be fair I was also sedentary and fat, after going to gym though I had only raised my test to 14nmol). This has been a crazy game changer for me and my everyday life, my whole quality of life really has changed for the better, by a long shot.

That being said after doing more and more research into testosterone and other AAS, coupled with the fact that I will be on testosterone for the long haul I have decided I would like to dedicate more of my life to living this life (also I personally see AAS as no worse for you than alcohol and other recreational drugs, especially if done with a proper plan)

Below I have attached my pre trt and post trt blood test results - I’m coming up on my now 20 week blood test in a couple weeks and will update once those are done as well. I was prescribed 125mg (.5ml) Test E split into M/T inj and that is what my blood test shows. Following the blood test i was prescribed 125mg split into M/W/F inj and will update once those bloods have been done

Baseline: 27 Jan 2026 → 8-Week: 2 Apr 2026
Hormones
• Total Testosterone: 14 nmol/L (10.0-33.0) → 33 nmol/L (10.0-33.0)
• Free Testosterone (calc): 345 pmol/L (150-700) → 1039 pmol/L (150-700)
• Oestradiol (E2): 86 pmol/L (<150) → 291 pmol/L (<150)
• SHBG: 18 nmol/L (13-71) → 17 nmol/L (13-71)
• Prolactin: 68 mIU/L (<300) → 260 mIU/L (<300)
• LH: 3 IU/L (1-10) → <1 IU/L (1-10)
• FSH: 5 IU/L (1-10) → <1 IU/L (1-10)

Thyroid
• TSH: 4.1 mIU/L (0.50-4.00)
• free T4: 15 pmol/L (10-20)
• free T3: 6.2 pmol/L (2.8-6.8)

Lipids
Baseline (random): Total Cholesterol 3.5 mmol/L, Triglycerides 0.7 mmol/L, HDL 1.28 mmol/L, LDL 1.90 mmol/L, Non-HDL 2.22 mmol/L, Ratio 2.7

8-Week (fasting): Total Cholesterol 4.0 mmol/L, Triglycerides 0.9 mmol/L, HDL 1.14 mmol/L, LDL 2.45 mmol/L, Non-HDL 2.86 mmol/L, Ratio 3.5


Full Blood Examination (FBE)
Baseline: Haemoglobin 153 g/L, RBC 5.0, Haematocrit 0.47, MCV 95 fL, Platelets 247, WBC 4.9
8-Week: Haemoglobin 150 g/L, RBC 4.9, Haematocrit 0.46, MCV 94 fL, Platelets 244, WBC 5.3

Serum Chemistry
• Urea: 8.9 mmol/L (2.5-8.0) → 4.5 mmol/L (2.5-8.0)
• Creatinine: 82 µmol/L (60-130) → 78 µmol/L (60-130)
• eGFR: >90 mL/min both
• ALT: 41 U/L (0-45) → 45 U/L (0-45)
• AST: 38 U/L (0-41) → 32 U/L (0-41)
• Glucose: 4.3 mmol/L (random) → 5.1 mmol/L (fasting)
• Calcium (adjusted): 2.40 mmol/L → 2.37 mmol/L
• Total Protein / Albumin: 74 / 48 g/L → 66 / 43 g/L

Inflammation & Other
• hs-CRP: 0.9 mg/L → 0.8 mg/L
• Serum Magnesium: 0.9 mmol/L both times

Additional Markers (8-Week Only)
• Growth Hormone: 0.6 mIU/L (<19.0)
• IGF-1: 30 nmol/L (17-42)
• DHEA-S: 6.0 µmol/L (1.8-12.8)
• Iron Studies: Serum Iron 15 µmol/L, Transferrin IBC 46 µmol/L, Saturation 33%, Ferritin 48 µg/L

My advice is to take your time a little bit. @WLOU you're still only 23 years old. You've got a good base to work with. You don't want to blow it.

 

[2Thick]

Current check in photos on day of posting

@WLOU I think you got a good physique. You've got a lot of potential to continue to improve from here. I see a bright future.

 

[ceo]

Hopping on TRT wasn’t something I considered lightly, especially considering my age. I spent considerable time talking to my dr, my parents and even other older enhanced people I work with and doing my own research. The pros seemed to outweigh the potential cons which they still have, majority of it outside the gym. My brain fog has cleared, I want to get after my day a bit more, it has helped my anxiety I feel I have been significantly less anxious, same with my depression. It’s been great, it’s not to the extent of taking ssri’s but well enough that after the first couple months I felt comfortable enough to go without. Anyway I definitely understand the risks, especially regarding fertility, however I already had low sperm count to begin with so again not really a massive problem I was going to have issues regardless which sucks but again just another issue that led me to my decision

bros its good you take it serious. at end of the day much worse things i guess. make sure you take care of yourself @WLOU

 

[ballin2504]

Current check in photos on day of posting

@WLOU great start! You have a killer base and will be able to maximize this quickly

 

[WLOU]

Gday everyone, updating a bit later than i would have hoped but unfortunately I wasn't able to find much time to sit and write. Thats not a problem though as ive still been tracking everything.

A couple things have changed since my first post - I received my first order from Raptor labs and have now swtiched from using the Bayer Primoteston that is prescribed I am now using Raptor's Test E 250mg/mL MCT and will be doing so going forward. I have also started using 5mg tadalafil ED other than that no other changes still 150mg/week. I plan on titrating to 300mg within the next couple weeks but am waiting until I do my blood test for my doctor on Friday and then once I hear back i plan on informing them I no longer wish to be using their TRT and will from that point begin my first proper cycle.

A question regarding the LCMS e2 test; should I get this done pre cycle or is this only something done 2-3 weeks into the cycle once the test fully saturates or should i also get it done prior as well?

Also another question I currently have a cold, will that have any major affect on my blood markers, im sure it would and it that case would it be better to hold off untl this clears?

Today is exactly two weeks from my inital log post, is the rest of the first log week and will update with the second week tomorrow as its a bit late where i am when im typing this. If anyone has some suggestions on how to more streamline my logs that would be great i feel like it takes me a millenia at the moment, cheers!

18th June 2026m - 21 June 2026

Thursday - Thursday was a rest day, just pretty much played videogames, ate food, walked the dog for 3km in the morning and did another 3km walk in the afternoon. Diet that day was 3359kcal - 285c/127f/267p

Brekkie - 60g Oats, 80g Frozen Berries, 50g Ryse Cosmic Brownie Protein Powder, 250mL Dare Protein Espresso, 200g Chobani Light Greek Yoghurt.

Lunch - 160g chicken breast, 250g steamed rice, 100g frozen peas and carrot, 65g avocado and 25mL no sugar bbq sauce.

Snack - 500mL Dare Protein Espresso, 60g Nerd Gummy Cluster Dinner - 400g Scotch Fillet, 250g steamed rice, 40g avo and 25mL nandos mild sauce.

Friday - Training that day was a shoulder/arm day. 2x10 Banded Rear Delt fly to warm up. Cable Standing rear delt crossover 10x5kg. 7x5kg. Single arm reverse fly 15x5kg, 13x5kg. Cable Lateral Raise - 20x5kg, 14x5kg, 12x5kg this felt super light for the first set but the faitgue drop off was crazy. Seated plate loaded shoulder press machine - 14x20kg, 8x20kg. Close grip lat pull down - 12x65kg, 12x65kg, 8x65kg. Single arm tricep pushdown - 15x17.5kg, 15x17.5k. Barbell Bicep Curl

Food: 3062kcal
Brekkie - 2x sourdough, 2x eggs, 200g smoked salmon, 2x hashbrown triangle and 20g hollandaise sauce
Lunch - 250g steamed white rice, 400g scotch fillet, 100g frozen pea and corn
Dinner - Summer Sunset Grilld

Saturday - Ended up being a rest day today, was supposed to hit my hammy foccused leg day but i got side tracked early in the day and crashed early during the night so didnt end up going.

Sunday:

Chest Day today. Incline Dumbbell press 14x20kg, 14x20kg. Machine seated fly - 13x20kg, 8x20kg, 9x20kg. Machine seated chestpress (Plate loaded) 8x30kg (per side), 8x30kg. Cable Bicep curl - 12x20, 10x20, 9x20. Straight bar tricep pushdown - 10x25kg, 10x25kg, 8x25kg. Preacher Curl single arm 12x12.5kg, 12x12.5kg, 9x12.5kg. AMRAP bodyweight dip - 2x14reps

Diet: 3343kcal
Brekkie: Breakfast burger, raspberry danish
Dinner: 400g scotch fillet, 250g white rice, 65g avo, 100g pea and corn
snack - 300mL Dare Protein, 30g Protein powder, raspberry chobani squeeze packet thingy

 

[LevButlerov]

Gday everyone, updating a bit later than i would have hoped but unfortunately I wasn't able to find much time to sit and write. Thats not a problem though as ive still been tracking everything.

A couple things have changed since my first post - I received my first order from Raptor labs and have now swtiched from using the Bayer Primoteston that is prescribed I am now using Raptor's Test E 250mg/mL MCT and will be doing so going forward. I have also started using 5mg tadalafil ED other than that no other changes still 150mg/week. I plan on titrating to 300mg within the next couple weeks but am waiting until I do my blood test for my doctor on Friday and then once I hear back i plan on informing them I no longer wish to be using their TRT and will from that point begin my first proper cycle.

A question regarding the LCMS e2 test; should I get this done pre cycle or is this only something done 2-3 weeks into the cycle once the test fully saturates or should i also get it done prior as well?

Also another question I currently have a cold, will that have any major affect on my blood markers, im sure it would and it that case would it be better to hold off untl this clears?

Today is exactly two weeks from my inital log post, is the rest of the first log week and will update with the second week tomorrow as its a bit late where i am when im typing this. If anyone has some suggestions on how to more streamline my logs that would be great i feel like it takes me a millenia at the moment, cheers!

18th June 2026m - 21 June 2026

Thursday - Thursday was a rest day, just pretty much played videogames, ate food, walked the dog for 3km in the morning and did another 3km walk in the afternoon. Diet that day was 3359kcal - 285c/127f/267p

Brekkie - 60g Oats, 80g Frozen Berries, 50g Ryse Cosmic Brownie Protein Powder, 250mL Dare Protein Espresso, 200g Chobani Light Greek Yoghurt.

Lunch - 160g chicken breast, 250g steamed rice, 100g frozen peas and carrot, 65g avocado and 25mL no sugar bbq sauce.

Snack - 500mL Dare Protein Espresso, 60g Nerd Gummy Cluster Dinner - 400g Scotch Fillet, 250g steamed rice, 40g avo and 25mL nandos mild sauce.

Friday - Training that day was a shoulder/arm day. 2x10 Banded Rear Delt fly to warm up. Cable Standing rear delt crossover 10x5kg. 7x5kg. Single arm reverse fly 15x5kg, 13x5kg. Cable Lateral Raise - 20x5kg, 14x5kg, 12x5kg this felt super light for the first set but the faitgue drop off was crazy. Seated plate loaded shoulder press machine - 14x20kg, 8x20kg. Close grip lat pull down - 12x65kg, 12x65kg, 8x65kg. Single arm tricep pushdown - 15x17.5kg, 15x17.5k. Barbell Bicep Curl

Food: 3062kcal
Brekkie - 2x sourdough, 2x eggs, 200g smoked salmon, 2x hashbrown triangle and 20g hollandaise sauce
Lunch - 250g steamed white rice, 400g scotch fillet, 100g frozen pea and corn
Dinner - Summer Sunset Grilld

Saturday - Ended up being a rest day today, was supposed to hit my hammy foccused leg day but i got side tracked early in the day and crashed early during the night so didnt end up going.

Sunday:

Chest Day today. Incline Dumbbell press 14x20kg, 14x20kg. Machine seated fly - 13x20kg, 8x20kg, 9x20kg. Machine seated chestpress (Plate loaded) 8x30kg (per side), 8x30kg. Cable Bicep curl - 12x20, 10x20, 9x20. Straight bar tricep pushdown - 10x25kg, 10x25kg, 8x25kg. Preacher Curl single arm 12x12.5kg, 12x12.5kg, 9x12.5kg. AMRAP bodyweight dip - 2x14reps

Diet: 3343kcal
Brekkie: Breakfast burger, raspberry danish
Dinner: 400g scotch fillet, 250g white rice, 65g avo, 100g pea and corn
snack - 300mL Dare Protein, 30g Protein powder, raspberry chobani squeeze packet thingy

goods look good high protein it looks like do you have the full macros on it?

I would wait until your sickness is out to do the testing and get lcms soon

 

[zucchini]

Gday everyone, updating a bit later than i would have hoped but unfortunately I wasn't able to find much time to sit and write. Thats not a problem though as ive still been tracking everything.

A couple things have changed since my first post - I received my first order from Raptor labs and have now swtiched from using the Bayer Primoteston that is prescribed I am now using Raptor's Test E 250mg/mL MCT and will be doing so going forward. I have also started using 5mg tadalafil ED other than that no other changes still 150mg/week. I plan on titrating to 300mg within the next couple weeks but am waiting until I do my blood test for my doctor on Friday and then once I hear back i plan on informing them I no longer wish to be using their TRT and will from that point begin my first proper cycle.

A question regarding the LCMS e2 test; should I get this done pre cycle or is this only something done 2-3 weeks into the cycle once the test fully saturates or should i also get it done prior as well?

Also another question I currently have a cold, will that have any major affect on my blood markers, im sure it would and it that case would it be better to hold off untl this clears?

Today is exactly two weeks from my inital log post, is the rest of the first log week and will update with the second week tomorrow as its a bit late where i am when im typing this. If anyone has some suggestions on how to more streamline my logs that would be great i feel like it takes me a millenia at the moment, cheers!

18th June 2026m - 21 June 2026

Thursday - Thursday was a rest day, just pretty much played videogames, ate food, walked the dog for 3km in the morning and did another 3km walk in the afternoon. Diet that day was 3359kcal - 285c/127f/267p

Brekkie - 60g Oats, 80g Frozen Berries, 50g Ryse Cosmic Brownie Protein Powder, 250mL Dare Protein Espresso, 200g Chobani Light Greek Yoghurt.

Lunch - 160g chicken breast, 250g steamed rice, 100g frozen peas and carrot, 65g avocado and 25mL no sugar bbq sauce.

Snack - 500mL Dare Protein Espresso, 60g Nerd Gummy Cluster Dinner - 400g Scotch Fillet, 250g steamed rice, 40g avo and 25mL nandos mild sauce.

Friday - Training that day was a shoulder/arm day. 2x10 Banded Rear Delt fly to warm up. Cable Standing rear delt crossover 10x5kg. 7x5kg. Single arm reverse fly 15x5kg, 13x5kg. Cable Lateral Raise - 20x5kg, 14x5kg, 12x5kg this felt super light for the first set but the faitgue drop off was crazy. Seated plate loaded shoulder press machine - 14x20kg, 8x20kg. Close grip lat pull down - 12x65kg, 12x65kg, 8x65kg. Single arm tricep pushdown - 15x17.5kg, 15x17.5k. Barbell Bicep Curl

Food: 3062kcal
Brekkie - 2x sourdough, 2x eggs, 200g smoked salmon, 2x hashbrown triangle and 20g hollandaise sauce
Lunch - 250g steamed white rice, 400g scotch fillet, 100g frozen pea and corn
Dinner - Summer Sunset Grilld

Saturday - Ended up being a rest day today, was supposed to hit my hammy foccused leg day but i got side tracked early in the day and crashed early during the night so didnt end up going.

Sunday:

Chest Day today. Incline Dumbbell press 14x20kg, 14x20kg. Machine seated fly - 13x20kg, 8x20kg, 9x20kg. Machine seated chestpress (Plate loaded) 8x30kg (per side), 8x30kg. Cable Bicep curl - 12x20, 10x20, 9x20. Straight bar tricep pushdown - 10x25kg, 10x25kg, 8x25kg. Preacher Curl single arm 12x12.5kg, 12x12.5kg, 9x12.5kg. AMRAP bodyweight dip - 2x14reps

Diet: 3343kcal
Brekkie: Breakfast burger, raspberry danish
Dinner: 400g scotch fillet, 250g white rice, 65g avo, 100g pea and corn
snack - 300mL Dare Protein, 30g Protein powder, raspberry chobani squeeze packet thingy

Can you start logging your food in an app such a myfitnesspal and then posting screenshot of nutrition so we all know macros better?

Were you not gonna start taking AI to help with high E2?

 

[WLOU]

Can you start logging your food in an app such a myfitnesspal and then posting screenshot of nutrition so we all know macros better?

Were you not gonna start taking AI to help with high E2?

Hi, already do track in fitness pal but will take screenshots. That’s just easier than typing it all out.

As for the AI no I wasn’t going to take an AI just yet. All things considered my e2 is high on paper but I’m asymptomatic and have been for 6+ months. I have an AI, specifically Arimidex, for when I actual do start my cycle, currently I am just running my trt dose until I get my bloods from doctor at the end of the week.

Once I’ve done that and the LCMS e2 then I will titrate up and re-evaluate from there. I’m not just going to pop an AI when I don’t need to

 

[LevButlerov]

Hi, already do track in fitness pal but will take screenshots. That’s just easier than typing it all out.

please do screens

As for the AI no I wasn’t going to take an AI just yet. All things considered my e2 is high on paper but I’m asymptomatic and have been for 6+ months. I have an AI, specifically Arimidex, for when I actual do start my cycle, currently I am just running my trt dose until I get my bloods from doctor at the end of the week.

Once I’ve done that and the LCMS e2 then I will titrate up and re-evaluate from there. I’m not just going to pop an AI when I don’t need to

when is LCMS coming?

 

[WLOU]

please do screens

when is LCMS coming?

Awesome thanks guys screens really do save heaps of time when writing out the log.

As for LCMS getting it done Friday, 2 days, as I unfortunately woke up still coughing a bit of phlegm but am confident it’ll be right as rain in a couple days time

 

[LevButlerov]

Awesome thanks guys screens really do save heaps of time when writing out the log.

As for LCMS getting it done Friday, 2 days, as I unfortunately woke up still coughing a bit of phlegm but am confident it’ll be right as rain in a couple days time

lets see when you get the lcms and dont worry being sick wont impact e2

 

[WLOU]

Gday Another update to my log this is last weeks log and honestly i just need to pull my finger out and remember to update daily so these things arent so damn long haha. Hopefully this satisfies the nutrition and training part, current stack for now is still just 150mg test E/Week



29 June 2026NutritionCalories: 3,440 / 3,069 (+371 over)Macros: Protein 227g / 231g | Carbs 319g / 269g | Fat 121g / 119g


Meals: accidentally forgot to record this days

didnt train - sickness was peak

---

30 June 2026 Calories: 3,435 Macros: Protein 213g | Carbs 327g | Fat 124g

Meals:

• Breakfast: 60g oats, 50g protein powder, 80g mixed berries, 200mL Dare protein Espresso, 200g Yopro Yoghurt
• Dinner: Avocado and 4 more
• Snacks: Buff Biscoff Shake, Almond Croissant
• Lunch: Blue Poppy Burger

Didn't Train - sickness was peak

---

1 July 2026 Training

• Incline Dumbbell Press — Set 1: 12 × 20 kg Set 2: 12 × 20 kg Set 3: 9× 20 kg
• Dumbbell Incline Bench Chest Fly —Set 1: 10 × 20 kg Set 2: 10 × 20 kg
• Single Arm Tricep Pushdown — Set 1: 13 × 10 kg Set 2: 11 × 10 kg
• Machine Seated Chest Press — Set 1: 10 x 60 kg Set 2: 8 x 60 kg
• Cable Bicep Curl — Set 1: 12 x 22.5 kg Set 2: 11 x 22.5 kg Set 3: 8 x 22.5 kg
• Preacher Curl Single Arm Set 1: 12 x 12.5 kg Set 2: 10 x 12.5 kg Set 3: 9 x 12.5 kg

Nutrition Calories: 3,232 Macros: Protein 151g | Carbs 352g | Fat 119g


Meals:

• Breakfast: Pigs in blanket, 2x Teriyaki Beef Sushi Rolls, 2x Teriyaki Chicken Rolls 1 x Spicy Chicken and Cucumber Sushi Roll, 1 x salmon and avocado sushi roll — 1,498 cal
• Lunch: Blue poppy burger — 856 cal
• Dinner: 9 Hfc Bites Grill'd and 40g native bbq sauce - 470 cal
• Snacks: Buff Biscoff Shake — 309 cal

---

2 July 2026 Training

• Machine Seated Leg Extension — Set 1: 12 × 62.5 kg Set 2: 12 x 62.5 kg Set 3: 10 x 62.5 kg
• 45 Degree Leg Press — Set 1: 12 × 200 kg Set 2: 12 × 200 kg
• Hack Squat —Set 1: 12 × 50 kg Set 2: 12 × 50 kg Set 3: 6 × 90 kg
• Machine Seated Calf Raise —Set 1: 12 × 30 kg Set 2: 12 × 30 kg Set 3: 8 x 30kg
• Machine Standing Calf Raise — Set 1: 12 × 35 kg Set 2: 10 × 35 kg Set 3: 7 x 35kg

Nutrition Calories: 3,686 Macros: Protein 243g | Carbs 327g| Fat 129g


Meals:

• Breakfast: Blue poppy burger, Cinnamon Scroll, Musashi Protein Shakke — 1,458 cal
• Lunch: Buff Biscoff Shake — 309 cal
• Dinner: Zinger Stacker Burger Box — 1,499 cal
• Snacks: Yopro Protein Plain Yoghurt — 420 cal

---

3 July 2026 Training

• ADDUCTOR — Set 1: 10 × 30 kg Set 2: 8 × 30 kg
• Single Leg Hamstring Curl — Set 1: 13 × 15 kg Set 2: 9× 15 kg
• Machine Seated Leg Curl — Set 1: 13 × 40 kg Set 2: 10 × 40 kg
• Barbell Romanian Deadlift — Set 1: 12 × 70 kg Set 2: 12 × 70 kg - Could for sure go heavier - need a belt!
• 45 Degree Leg Press — Set 1: 10 × 240 kg Set 2: 12 × 240 kg laso felt i could have gone heavier here tbh
• Machine Standing Calf Raise — 2 sets - did not do - calves still on fire from earlier in the week.
• Machine Seated Calf Raise — 2 sets - did not do - calves still on fire from earlier in the week.

Nutrition Calories: 3,147 Macros: Protein 241g | Carbs 379g | Fat 74g

Meals (one screenshot version):

• Breakfast: Shake - 60g oats, 50g protein powder, 80g mixed berries, 200g yopro yoghurt, 250mL Dare Protein Espresso
• Snacks: Buff Biscoff Shake — 309 cal
• Lunch: 2x 160g Chicken Breast, 250g coles white rice pouch, 65g avo, 100g mixed vegetables, 30g grill'd native bbq sauce
• Dinner: 167g lean beef mince (seasoned with mexican seasoning), 250g coles white rice, 100g mixed vegetables, 75g plain yopro yoghurt

---

4 July 2026Training

• 3D - Banded Rear Delt Fly — Set 1: 5 × 0 kg Set 2: 5 × 0 kg
• Cable Standing Rear Delt Crossover — Set 1: 16 × 5 kg Set 2: 10 × 5 kg Set 3: 7 × 5 kg
• Single Arm Cable Lateral Raise — Set 1: 16 × 5 kg Set 2: 12 × 5 kg
• Prone Dumbbell Lateral Raise — Set 1: 12 × 6 kg Set 2: 12 × 6 kg
• Lying T-Bar Row — Set 1: 16 × 40 kg Set 2: 12 × 40 kg Set 3: 10 × 40 kg
• Dumbbell Seated Shoulder Press — Set 1: 12 × 17.5 kg Set 2: 11 × 17.5 kg
• Machine Seated Chest Fly — Set 1: 13 × 22.5 kg Set 2: 8 × 22.5 kg
• Cable Single Arm TRICEP — Set 1: 12 × 12.5 kg Set 2: 8 × 12.5 kg
• Cable Bicep Curl — Set 1: 12 × 22.5 kg Set 2: 8 × 22.5 kg

Nutrition Calories: 3603 Macros: Protein 251g | Carbs 449g| Fat 91g


Meals:

• Breakfast: Australian Oats Protein Porridge and 5 more — 813 cal
• Lunch: Chicken breast, raw, skinless and 4 more — 1,580 cal
• Dinner: Woolworths Lean Beef Mince and 4 more — 867 cal
• Snacks: Apple Crumble Cream of Rice and 2 more — 343 cal

---

5 July 2026 Calories: 3,243 Macros: Protein 181g | Carbs 310g | Fat 146g


Meals

• Breakfast: Big Spicy Chorizo Breakfast Burrito w/Guaq and hashbrown
• Lunch: 160g chicken breast, 250g coles white rice pouch, 65g avocado and 100g frozen mixed veg
• Dinner/Snacks: Almond Croissant. 60g oats, 50g protein powder, 82g frozen mixed berries, 250mL Dare Protein milk, 200g Yopro Yoghurt

 

[LevButlerov]

Gday Another update to my log this is last weeks log and honestly i just need to pull my finger out and remember to update daily so these things arent so damn long haha. Hopefully this satisfies the nutrition and training part, current stack for now is still just 150mg test E/Week



29 June 2026NutritionCalories: 3,440 / 3,069 (+371 over)Macros: Protein 227g / 231g | Carbs 319g / 269g | Fat 121g / 119g


Meals: accidentally forgot to record this days

didnt train - sickness was peak

---

30 June 2026 Calories: 3,435 Macros: Protein 213g | Carbs 327g | Fat 124g

Meals:

• Breakfast: 60g oats, 50g protein powder, 80g mixed berries, 200mL Dare protein Espresso, 200g Yopro Yoghurt
• Dinner: Avocado and 4 more
• Snacks: Buff Biscoff Shake, Almond Croissant
• Lunch: Blue Poppy Burger

Didn't Train - sickness was peak

---

1 July 2026 Training

• Incline Dumbbell Press — Set 1: 12 × 20 kg Set 2: 12 × 20 kg Set 3: 9× 20 kg
• Dumbbell Incline Bench Chest Fly —Set 1: 10 × 20 kg Set 2: 10 × 20 kg
• Single Arm Tricep Pushdown — Set 1: 13 × 10 kg Set 2: 11 × 10 kg
• Machine Seated Chest Press — Set 1: 10 x 60 kg Set 2: 8 x 60 kg
• Cable Bicep Curl — Set 1: 12 x 22.5 kg Set 2: 11 x 22.5 kg Set 3: 8 x 22.5 kg
• Preacher Curl Single Arm Set 1: 12 x 12.5 kg Set 2: 10 x 12.5 kg Set 3: 9 x 12.5 kg

Nutrition Calories: 3,232 Macros: Protein 151g | Carbs 352g | Fat 119g


Meals:

• Breakfast: Pigs in blanket, 2x Teriyaki Beef Sushi Rolls, 2x Teriyaki Chicken Rolls 1 x Spicy Chicken and Cucumber Sushi Roll, 1 x salmon and avocado sushi roll — 1,498 cal
• Lunch: Blue poppy burger — 856 cal
• Dinner: 9 Hfc Bites Grill'd and 40g native bbq sauce - 470 cal
• Snacks: Buff Biscoff Shake — 309 cal

---

2 July 2026 Training

• Machine Seated Leg Extension — Set 1: 12 × 62.5 kg Set 2: 12 x 62.5 kg Set 3: 10 x 62.5 kg
• 45 Degree Leg Press — Set 1: 12 × 200 kg Set 2: 12 × 200 kg
• Hack Squat —Set 1: 12 × 50 kg Set 2: 12 × 50 kg Set 3: 6 × 90 kg
• Machine Seated Calf Raise —Set 1: 12 × 30 kg Set 2: 12 × 30 kg Set 3: 8 x 30kg
• Machine Standing Calf Raise — Set 1: 12 × 35 kg Set 2: 10 × 35 kg Set 3: 7 x 35kg

Nutrition Calories: 3,686 Macros: Protein 243g | Carbs 327g| Fat 129g


Meals:

• Breakfast: Blue poppy burger, Cinnamon Scroll, Musashi Protein Shakke — 1,458 cal
• Lunch: Buff Biscoff Shake — 309 cal
• Dinner: Zinger Stacker Burger Box — 1,499 cal
• Snacks: Yopro Protein Plain Yoghurt — 420 cal

---

3 July 2026 Training

• ADDUCTOR — Set 1: 10 × 30 kg Set 2: 8 × 30 kg
• Single Leg Hamstring Curl — Set 1: 13 × 15 kg Set 2: 9× 15 kg
• Machine Seated Leg Curl — Set 1: 13 × 40 kg Set 2: 10 × 40 kg
• Barbell Romanian Deadlift — Set 1: 12 × 70 kg Set 2: 12 × 70 kg - Could for sure go heavier - need a belt!
• 45 Degree Leg Press — Set 1: 10 × 240 kg Set 2: 12 × 240 kg laso felt i could have gone heavier here tbh
• Machine Standing Calf Raise — 2 sets - did not do - calves still on fire from earlier in the week.
• Machine Seated Calf Raise — 2 sets - did not do - calves still on fire from earlier in the week.

Nutrition Calories: 3,147 Macros: Protein 241g | Carbs 379g | Fat 74g

Meals (one screenshot version):

• Breakfast: Shake - 60g oats, 50g protein powder, 80g mixed berries, 200g yopro yoghurt, 250mL Dare Protein Espresso
• Snacks: Buff Biscoff Shake — 309 cal
• Lunch: 2x 160g Chicken Breast, 250g coles white rice pouch, 65g avo, 100g mixed vegetables, 30g grill'd native bbq sauce
• Dinner: 167g lean beef mince (seasoned with mexican seasoning), 250g coles white rice, 100g mixed vegetables, 75g plain yopro yoghurt

---

4 July 2026Training

• 3D - Banded Rear Delt Fly — Set 1: 5 × 0 kg Set 2: 5 × 0 kg
• Cable Standing Rear Delt Crossover — Set 1: 16 × 5 kg Set 2: 10 × 5 kg Set 3: 7 × 5 kg
• Single Arm Cable Lateral Raise — Set 1: 16 × 5 kg Set 2: 12 × 5 kg
• Prone Dumbbell Lateral Raise — Set 1: 12 × 6 kg Set 2: 12 × 6 kg
• Lying T-Bar Row — Set 1: 16 × 40 kg Set 2: 12 × 40 kg Set 3: 10 × 40 kg
• Dumbbell Seated Shoulder Press — Set 1: 12 × 17.5 kg Set 2: 11 × 17.5 kg
• Machine Seated Chest Fly — Set 1: 13 × 22.5 kg Set 2: 8 × 22.5 kg
• Cable Single Arm TRICEP — Set 1: 12 × 12.5 kg Set 2: 8 × 12.5 kg
• Cable Bicep Curl — Set 1: 12 × 22.5 kg Set 2: 8 × 22.5 kg

Nutrition Calories: 3603 Macros: Protein 251g | Carbs 449g| Fat 91g


Meals:

• Breakfast: Australian Oats Protein Porridge and 5 more — 813 cal
• Lunch: Chicken breast, raw, skinless and 4 more — 1,580 cal
• Dinner: Woolworths Lean Beef Mince and 4 more — 867 cal
• Snacks: Apple Crumble Cream of Rice and 2 more — 343 cal

---

5 July 2026 Calories: 3,243 Macros: Protein 181g | Carbs 310g | Fat 146g


Meals

• Breakfast: Big Spicy Chorizo Breakfast Burrito w/Guaq and hashbrown
• Lunch: 160g chicken breast, 250g coles white rice pouch, 65g avocado and 100g frozen mixed veg
• Dinner/Snacks: Almond Croissant. 60g oats, 50g protein powder, 82g frozen mixed berries, 250mL Dare Protein milk, 200g Yopro Yoghurt

big front double I like the size of teh arms but please dont use ai to post in future @WLOU

 

[WLOU]

Gday Everyone ive decided to do screens this time around to limit my typing, unforunate downside of that is i will need a few different posts to cover it all. However this shows the macros of the meala and the days themslevs as well as what im eating so i think itll be worth it. Agai i just gotta try and be more consistent with posting instead of dumping all at once. I promise ill get better haha. Also on a side note i have my bloods done and i believe my e2 was done via LCMS this time - if not and i get another result sent to me i will update but until then assume the e2 was done by lcms. Ill include them with this post and then do seperate ones for my nutrition, hope thats okay.

Biggest change is with my CRP and Liver enzymes being slightly elevated however both my coach and doctor aren't worried as this was taken after 2 days of heavy training and was advised to have a couple rest days before my next test.

My coach and i have discussed the cycle and have landed on doing a test/mast/anavar cycle. The reason we have chosen this is i believe we've gotten my body to a really good point since we started working together last November and decided to keep the stack more 'modest and aesthetic' which pretty much means we're not trying to blow me up like a water buffalo. Aiming for this cycle to be a get in hard and get out and recover cycle - ill also update another log or maybe this one? Have to discuss that later down the track with everyone when we get to it. The current plan is to start at 300mg Test and 300mg Masteron for 12-16 weeks with anavar being used in the final 6 weeks. I am aware this will hit my lipids so any advice to combat that would be beyond beneficial. Im assuming its just get my cardio, water, sleep and stress under strict control during the cycle and diet too of course. Im currently not eating 100% clean as youll be able to tell from the screens but when itss time to actually go time ill have everything locked and ready to go.

Okay so with nutrition covered by the screens ill just detail my training (warm up sets not included but i do 2 for first exercise with that muscle and one subsequent for each exercise after that)

Monday 6th July
Chest Day:
Seated Chest Fly Machine: Set 1: 13x22.5kg, Set 2: 6x22.5kg
Incline Dumbbell Press: Set 1 : 9x22.5kg, Set 2: 5 x22.5kg
Machine Seated Chest Press (Plate): Set 1: 11x60kg, Set 2: 6x60kg (30kg per side, unilateral)
Preacher Curl (Single Arm): Set 1: 10x12.5kg, Set 2: 8x12.5kg
Incline Smith Machine Bench: Set 1: 8x50kg, 12x30kg (i felt substantially weaker on this movement this day)
Tricep Kickback: Set 1: 12x7.5kg, Set 2: 7.5kg
Straight Bar Tricep Pushdown: Set 1: 13x22.5kg, Set 2: 12x22.5kg

Tuesday 7th July
Pull Day:
Close Grip Lat Pulldowns: Set 1: 12x65kg, Set 2: 12x65kg, Set 3: 8x65kg
Lying Tbar Row: Set 1: 15x40kg, Set 2: 12x40kg, Set 3: 9x40kg (Elbows are kept wider with more emphasis on rear delts, rhomboids and traps)
Cable Bicep Curl: Set 1: 12x20kg, Set 2: 10x20kg, Set 3: 9x20kg
Lat V-Bar Pushdowns Set 1: 13x17.5kg, Set 2: 11x17.5kg
Cable Seated Widegrip Row: Set 1: 10x50kg, Set 2: 9x50kg
Cross Cable Tricep Extension: Set 1 15x5kg, Set 2: 12x5kg, Set 3: 10x5kg
AMRAP Bodyweight Pullups: Set 1: 14, Set 2: 11, Set 3: 8

Wednesday 8th July
Leg Day:
Seated Leg Extension: Set 1: 12x62.5kg, Set 2: 12x62.5kg, Set 3: 8x62.5kg
Machine Seated Leg Curl: Set 1: 15x40kg, Set 2: 10x40kg
Hacksquat (Squeezing foam roller between legs): Set 1: 8x80kg, Set 2: 7x80kg
Seated Calf Raise: 12x30kg, Set 2: 17x30 (will have to go up in weight next session, bit weird haha)
Standing Calf Raise: Set 1: 15x35kg, Set 2: 12x35kg

Thursday 9th July
Rest Day

Friday 10th July
Upper/Shoulders:
Standing Cable Rear Delt Crossover: Set 1: 13x5kg, Set 2: 13x5kg, Set 3 10x5kg
Cable Lateral Raise: Set 1: 13x5kg, Set 2: 12x5kg, Set 3: 10x5kg
Machine Seated Chest Fly: Set1: 13x22.5kg, Set 2: 10x22.5kg, Set 3: 8x22.5kg
Dumbbell Shoulder Press: Set 1: 10x20kg, Set 2: 7x20kg
Lying Tbar Row: Set 1: 15x40kg, Set 2: 18x40kg, Set 3: 10x40kg
Dumbbell Shrugs: Set 1 16x15kg, Set 2: 20x25kg (first time trying this movement and im not sure how i got so many reps tbh might have to switch to a heavier option)
Cable Lateral Raise: Set 1: 15x5kg, Set 2: 12x5kg
Single Arm Tricep Extension: Set 1: 8x12.5kg, Set 2: 8x12.5kg
Preacher Curl (Ez-Bar): Set 1: 8x32.5kg (7+1 assisted), Set 2: 6x32.5 (5+1 assisted)

Saturday 11th July
Legs (Posterior focus):
Barbell RDL: Set 1: 12x80kg, Set 2: 11x80kg, Set 3: 9x80kg
Seated Leg Curl: Set 1 13x40kg, Set 2: 8x40kg, Set 3: 8x40kg
Dumbbell SLDL: Set 1: 15x40kg, Set 2: 15x50kg, Set 3 9x50kg
Seated Leg Extension: Set 1: 15x62.5kg, Set 2: 12x65kg, Set 3: 9x65kg
Adductor Machine: Set 1: 6x30kg, Set 2: 11x25kg, Set 3: 7x25kg
Seated Calf Raise: Set 1: 17x30kg, Set 2: 14x30kg
Standing Calf Raise: Set 1: 15x35kg, Set 2: 12x35kg, Set 3: 12x35kg

Sunday 12th July
Rest Day

 

[WLOU]

Total Calories and Macros for the Week:

 

[WLOU]

Total Calories and Macros for the Week:

 

[WLOU]

For the most part theyre in order because i went and screnshotted one after the other. If this way is a pain in the ass, let me know and ill revise for future

 

[WLOU]

For the most part theyre in order because i went and screnshotted one after the other. If this way is a pain in the ass, let me know and ill revise for future

 

[WLOU]

Last couple

 

[WLOU]

Gday Everyone ive decided to do screens this time around to limit my typing, unforunate downside of that is i will need a few different posts to cover it all. However this shows the macros of the meala and the days themslevs as well as what im eating so i think itll be worth it. Agai i just gotta try and be more consistent with posting instead of dumping all at once. I promise ill get better haha. Also on a side note i have my bloods done and i believe my e2 was done via LCMS this time - if not and i get another result sent to me i will update but until then assume the e2 was done by lcms. Ill include them with this post and then do seperate ones for my nutrition, hope thats okay.

Biggest change is with my CRP and Liver enzymes being slightly elevated however both my coach and doctor aren't worried as this was taken after 2 days of heavy training and was advised to have a couple rest days before my next test.

My coach and i have discussed the cycle and have landed on doing a test/mast/anavar cycle. The reason we have chosen this is i believe we've gotten my body to a really good point since we started working together last November and decided to keep the stack more 'modest and aesthetic' which pretty much means we're not trying to blow me up like a water buffalo. Aiming for this cycle to be a get in hard and get out and recover cycle - ill also update another log or maybe this one? Have to discuss that later down the track with everyone when we get to it. The current plan is to start at 300mg Test and 300mg Masteron for 12-16 weeks with anavar being used in the final 6 weeks. I am aware this will hit my lipids so any advice to combat that would be beyond beneficial. Im assuming its just get my cardio, water, sleep and stress under strict control during the cycle and diet too of course. Im currently not eating 100% clean as youll be able to tell from the screens but when itss time to actually go time ill have everything locked and ready to go.

Okay so with nutrition covered by the screens ill just detail my training (warm up sets not included but i do 2 for first exercise with that muscle and one subsequent for each exercise after that)

Monday 6th July
Chest Day:
Seated Chest Fly Machine: Set 1: 13x22.5kg, Set 2: 6x22.5kg
Incline Dumbbell Press: Set 1 : 9x22.5kg, Set 2: 5 x22.5kg
Machine Seated Chest Press (Plate): Set 1: 11x60kg, Set 2: 6x60kg (30kg per side, unilateral)
Preacher Curl (Single Arm): Set 1: 10x12.5kg, Set 2: 8x12.5kg
Incline Smith Machine Bench: Set 1: 8x50kg, 12x30kg (i felt substantially weaker on this movement this day)
Tricep Kickback: Set 1: 12x7.5kg, Set 2: 7.5kg
Straight Bar Tricep Pushdown: Set 1: 13x22.5kg, Set 2: 12x22.5kg

Tuesday 7th July
Pull Day:
Close Grip Lat Pulldowns: Set 1: 12x65kg, Set 2: 12x65kg, Set 3: 8x65kg
Lying Tbar Row: Set 1: 15x40kg, Set 2: 12x40kg, Set 3: 9x40kg (Elbows are kept wider with more emphasis on rear delts, rhomboids and traps)
Cable Bicep Curl: Set 1: 12x20kg, Set 2: 10x20kg, Set 3: 9x20kg
Lat V-Bar Pushdowns Set 1: 13x17.5kg, Set 2: 11x17.5kg
Cable Seated Widegrip Row: Set 1: 10x50kg, Set 2: 9x50kg
Cross Cable Tricep Extension: Set 1 15x5kg, Set 2: 12x5kg, Set 3: 10x5kg
AMRAP Bodyweight Pullups: Set 1: 14, Set 2: 11, Set 3: 8

Wednesday 8th July
Leg Day:
Seated Leg Extension: Set 1: 12x62.5kg, Set 2: 12x62.5kg, Set 3: 8x62.5kg
Machine Seated Leg Curl: Set 1: 15x40kg, Set 2: 10x40kg
Hacksquat (Squeezing foam roller between legs): Set 1: 8x80kg, Set 2: 7x80kg
Seated Calf Raise: 12x30kg, Set 2: 17x30 (will have to go up in weight next session, bit weird haha)
Standing Calf Raise: Set 1: 15x35kg, Set 2: 12x35kg

Thursday 9th July
Rest Day

Friday 10th July
Upper/Shoulders:
Standing Cable Rear Delt Crossover: Set 1: 13x5kg, Set 2: 13x5kg, Set 3 10x5kg
Cable Lateral Raise: Set 1: 13x5kg, Set 2: 12x5kg, Set 3: 10x5kg
Machine Seated Chest Fly: Set1: 13x22.5kg, Set 2: 10x22.5kg, Set 3: 8x22.5kg
Dumbbell Shoulder Press: Set 1: 10x20kg, Set 2: 7x20kg
Lying Tbar Row: Set 1: 15x40kg, Set 2: 18x40kg, Set 3: 10x40kg
Dumbbell Shrugs: Set 1 16x15kg, Set 2: 20x25kg (first time trying this movement and im not sure how i got so many reps tbh might have to switch to a heavier option)
Cable Lateral Raise: Set 1: 15x5kg, Set 2: 12x5kg
Single Arm Tricep Extension: Set 1: 8x12.5kg, Set 2: 8x12.5kg
Preacher Curl (Ez-Bar): Set 1: 8x32.5kg (7+1 assisted), Set 2: 6x32.5 (5+1 assisted)

Saturday 11th July
Legs (Posterior focus):
Barbell RDL: Set 1: 12x80kg, Set 2: 11x80kg, Set 3: 9x80kg
Seated Leg Curl: Set 1 13x40kg, Set 2: 8x40kg, Set 3: 8x40kg
Dumbbell SLDL: Set 1: 15x40kg, Set 2: 15x50kg, Set 3 9x50kg
Seated Leg Extension: Set 1: 15x62.5kg, Set 2: 12x65kg, Set 3: 9x65kg
Adductor Machine: Set 1: 6x30kg, Set 2: 11x25kg, Set 3: 7x25kg
Seated Calf Raise: Set 1: 17x30kg, Set 2: 14x30kg
Standing Calf Raise: Set 1: 15x35kg, Set 2: 12x35kg, Set 3: 12x35kg

Sunday 12th July
Rest Day

Also my check in photos for the week

Weight 65.1kg, 2.3kg up from first log

 

[WLOU]

Monday 13th July
Nutrition - screen


Chest Day
Machine Seated Chest Fly - 22.5kg - 15/8 Reps
Machine Incline Press (Plate Loaded) - 40kg - 13/8 Reps
Incline Dumbbell Press - 20kg - 12/8 Reps - 15kg - 17 Reps
Cable Bicep Curl - 22.5kg - 12/9 reps
Barbell Bicep Curl - 22.5kg 12/11 reps
Flat Chest Press - 50kg - 10/8 reps

Tuesday 14th July
Nutrition: Screen

Pull Day
Panatta Super High Row: 40kg - 15/12 Reps
Chest Supported Low Row: 40kg - 13/10 reps
Wide Grip Lat Pulldown Machine: 60kg (30kg each hand) - 15/12 reps
Parallel Grip Lat Pulldown: 60kg - 12/8 reps
Single Arm Cable Tricep Pushdown: 10kg - 17/14
Lying Tbar Row: 40kg - 15/15/11

Gym was super busy today so unfortunately had to change up a couple exercises and the order but overall good session. All sets to failure or one rep in reserve

 

[WLOU]

Monday 13th July
Nutrition - screen


Chest Day
Machine Seated Chest Fly - 22.5kg - 15/8 Reps
Machine Incline Press (Plate Loaded) - 40kg - 13/8 Reps
Incline Dumbbell Press - 20kg - 12/8 Reps - 15kg - 17 Reps
Cable Bicep Curl - 22.5kg - 12/9 reps
Barbell Bicep Curl - 22.5kg 12/11 reps
Flat Chest Press - 50kg - 10/8 reps

Tuesday 14th July
Nutrition: Screen

Pull Day
Panatta Super High Row: 40kg - 15/12 Reps
Chest Supported Low Row: 40kg - 13/10 reps
Wide Grip Lat Pulldown Machine: 60kg (30kg each hand) - 15/12 reps
Parallel Grip Lat Pulldown: 60kg - 12/8 reps
Single Arm Cable Tricep Pushdown: 10kg - 17/14
Lying Tbar Row: 40kg - 15/15/11

Gym was super busy today so unfortunately had to change up a couple exercises and the order but overall good session. All sets to failure or one rep in reserve

Oops did not mean to add the screens twice

 

[LevButlerov]

Gday Everyone ive decided to do screens this time around to limit my typing, unforunate downside of that is i will need a few different posts to cover it all. However this shows the macros of the meala and the days themslevs as well as what im eating so i think itll be worth it. Agai i just gotta try and be more consistent with posting instead of dumping all at once. I promise ill get better haha. Also on a side note i have my bloods done and i believe my e2 was done via LCMS this time - if not and i get another result sent to me i will update but until then assume the e2 was done by lcms. Ill include them with this post and then do seperate ones for my nutrition, hope thats okay.

Biggest change is with my CRP and Liver enzymes being slightly elevated however both my coach and doctor aren't worried as this was taken after 2 days of heavy training and was advised to have a couple rest days before my next test.

My coach and i have discussed the cycle and have landed on doing a test/mast/anavar cycle. The reason we have chosen this is i believe we've gotten my body to a really good point since we started working together last November and decided to keep the stack more 'modest and aesthetic' which pretty much means we're not trying to blow me up like a water buffalo. Aiming for this cycle to be a get in hard and get out and recover cycle - ill also update another log or maybe this one? Have to discuss that later down the track with everyone when we get to it. The current plan is to start at 300mg Test and 300mg Masteron for 12-16 weeks with anavar being used in the final 6 weeks. I am aware this will hit my lipids so any advice to combat that would be beyond beneficial. Im assuming its just get my cardio, water, sleep and stress under strict control during the cycle and diet too of course. Im currently not eating 100% clean as youll be able to tell from the screens but when itss time to actually go time ill have everything locked and ready to go.

Okay so with nutrition covered by the screens ill just detail my training (warm up sets not included but i do 2 for first exercise with that muscle and one subsequent for each exercise after that)

Monday 6th July
Chest Day:
Seated Chest Fly Machine: Set 1: 13x22.5kg, Set 2: 6x22.5kg
Incline Dumbbell Press: Set 1 : 9x22.5kg, Set 2: 5 x22.5kg
Machine Seated Chest Press (Plate): Set 1: 11x60kg, Set 2: 6x60kg (30kg per side, unilateral)
Preacher Curl (Single Arm): Set 1: 10x12.5kg, Set 2: 8x12.5kg
Incline Smith Machine Bench: Set 1: 8x50kg, 12x30kg (i felt substantially weaker on this movement this day)
Tricep Kickback: Set 1: 12x7.5kg, Set 2: 7.5kg
Straight Bar Tricep Pushdown: Set 1: 13x22.5kg, Set 2: 12x22.5kg

Tuesday 7th July
Pull Day:
Close Grip Lat Pulldowns: Set 1: 12x65kg, Set 2: 12x65kg, Set 3: 8x65kg
Lying Tbar Row: Set 1: 15x40kg, Set 2: 12x40kg, Set 3: 9x40kg (Elbows are kept wider with more emphasis on rear delts, rhomboids and traps)
Cable Bicep Curl: Set 1: 12x20kg, Set 2: 10x20kg, Set 3: 9x20kg
Lat V-Bar Pushdowns Set 1: 13x17.5kg, Set 2: 11x17.5kg
Cable Seated Widegrip Row: Set 1: 10x50kg, Set 2: 9x50kg
Cross Cable Tricep Extension: Set 1 15x5kg, Set 2: 12x5kg, Set 3: 10x5kg
AMRAP Bodyweight Pullups: Set 1: 14, Set 2: 11, Set 3: 8

Wednesday 8th July
Leg Day:
Seated Leg Extension: Set 1: 12x62.5kg, Set 2: 12x62.5kg, Set 3: 8x62.5kg
Machine Seated Leg Curl: Set 1: 15x40kg, Set 2: 10x40kg
Hacksquat (Squeezing foam roller between legs): Set 1: 8x80kg, Set 2: 7x80kg
Seated Calf Raise: 12x30kg, Set 2: 17x30 (will have to go up in weight next session, bit weird haha)
Standing Calf Raise: Set 1: 15x35kg, Set 2: 12x35kg

Thursday 9th July
Rest Day

Friday 10th July
Upper/Shoulders:
Standing Cable Rear Delt Crossover: Set 1: 13x5kg, Set 2: 13x5kg, Set 3 10x5kg
Cable Lateral Raise: Set 1: 13x5kg, Set 2: 12x5kg, Set 3: 10x5kg
Machine Seated Chest Fly: Set1: 13x22.5kg, Set 2: 10x22.5kg, Set 3: 8x22.5kg
Dumbbell Shoulder Press: Set 1: 10x20kg, Set 2: 7x20kg
Lying Tbar Row: Set 1: 15x40kg, Set 2: 18x40kg, Set 3: 10x40kg
Dumbbell Shrugs: Set 1 16x15kg, Set 2: 20x25kg (first time trying this movement and im not sure how i got so many reps tbh might have to switch to a heavier option)
Cable Lateral Raise: Set 1: 15x5kg, Set 2: 12x5kg
Single Arm Tricep Extension: Set 1: 8x12.5kg, Set 2: 8x12.5kg
Preacher Curl (Ez-Bar): Set 1: 8x32.5kg (7+1 assisted), Set 2: 6x32.5 (5+1 assisted)

Saturday 11th July
Legs (Posterior focus):
Barbell RDL: Set 1: 12x80kg, Set 2: 11x80kg, Set 3: 9x80kg
Seated Leg Curl: Set 1 13x40kg, Set 2: 8x40kg, Set 3: 8x40kg
Dumbbell SLDL: Set 1: 15x40kg, Set 2: 15x50kg, Set 3 9x50kg
Seated Leg Extension: Set 1: 15x62.5kg, Set 2: 12x65kg, Set 3: 9x65kg
Adductor Machine: Set 1: 6x30kg, Set 2: 11x25kg, Set 3: 7x25kg
Seated Calf Raise: Set 1: 17x30kg, Set 2: 14x30kg
Standing Calf Raise: Set 1: 15x35kg, Set 2: 12x35kg, Set 3: 12x35kg

Sunday 12th July
Rest Day

Total Calories and Macros for the Week:

For the most part theyre in order because i went and screnshotted one after the other. If this way is a pain in the ass, let me know and ill revise for future

Last couple

Also my check in photos for the week

Weight 65.1kg, 2.3kg up from first log

took me a while to open all the pics lol but I did it @WLOU good macros but your fats are too high lets cut them down talk to your coach to moderate them much more as you get on a cycle road

you look good in the pics strong base there but would like to see more as you go.

supps list?

@HarleyGuy @Grumpy @LH5515 @Yuri @Koba @Ohdamn @Dreamer @rizzlekdizzle @Kopite67

 

[WLOU]

took me a while to open all the pics lol but I did it @WLOU good macros but your fats are too high lets cut them down talk to your coach to moderate them much more as you get on a cycle road

you look good in the pics strong base there but would like to see more as you go.

supps list?

@HarleyGuy @Grumpy @LH5515 @Yuri @Koba @Ohdamn @Dreamer @rizzlekdizzle @Kopite67

Haha sorry about that! Still trying to find the best ways to log and the layout and what not.

Copy that on the fats, the majority of that is coming from my free choice meal which typically is more of a higher fat and often ‘treat’. Definitely going to tighten that up come cycle time

Currently I don’t have a supplement stack other than 5g creatine daily, thank you for reminding me. I was reading some other logs to try and see how everyone else is presenting theirs and noticed my significant lack of any other supplements and would love to hear what the go to supps are.

For sure! What’re you looking for in terms of pics? More frequent, more angles, more poses or just more everything in general? Haha

 

[LevButlerov]

Haha sorry about that! Still trying to find the best ways to log and the layout and what not.

Copy that on the fats, the majority of that is coming from my free choice meal which typically is more of a higher fat and often ‘treat’. Definitely going to tighten that up come cycle time

Currently I don’t have a supplement stack other than 5g creatine daily, thank you for reminding me. I was reading some other logs to try and see how everyone else is presenting theirs and noticed my significant lack of any other supplements and would love to hear what the go to supps are.

For sure! What’re you looking for in terms of pics? More frequent, more angles, more poses or just more everything in general? Haha

its fine I try to review all posts if i can

on the supps can you start adding multis and digestive supps? @WLOU

and pics see if you can do a front and back double and lat spread

 

[WLOU]

its fine I try to review all posts if i can

on the supps can you start adding multis and digestive supps? @WLOU

and pics see if you can do a front and back double and lat spread

Sweet! Definitely can do to both of those things, will order and update as I start implementing them

 

[LevButlerov]

Sweet! Definitely can do to both of those things, will order and update as I start implementing them

perfect

 

[Grumpy]

Looking lean great base to start stacking some serious muscle on

 

[WLOU]

Looking lean great base to start stacking some serious muscle on

thank you! That’s the plan, can’t wait to start growing

 

[WLOU]

perfect

Found my supps box from when we moved house, thought I’d thrown them out but I’d just misplaced. Which of these to utilise and which to add

 

[LevButlerov]

Found my supps box from when we moved house, thought I’d thrown them out but I’d just misplaced. Which of these to utilise and which to add

stacked!

 

[LevButlerov]

Found my supps box from when we moved house, thought I’d thrown them out but I’d just misplaced. Which of these to utilise and which to add

use all of them

 

[WLOU]

use all of them

Copy that starting them all today

 

[LevButlerov]

Copy that starting them all today

perfect

 

[Dreamer]

Monday 13th July
Nutrition - screen


Chest Day
Machine Seated Chest Fly - 22.5kg - 15/8 Reps
Machine Incline Press (Plate Loaded) - 40kg - 13/8 Reps
Incline Dumbbell Press - 20kg - 12/8 Reps - 15kg - 17 Reps
Cable Bicep Curl - 22.5kg - 12/9 reps
Barbell Bicep Curl - 22.5kg 12/11 reps
Flat Chest Press - 50kg - 10/8 reps

Tuesday 14th July
Nutrition: Screen

Pull Day
Panatta Super High Row: 40kg - 15/12 Reps
Chest Supported Low Row: 40kg - 13/10 reps
Wide Grip Lat Pulldown Machine: 60kg (30kg each hand) - 15/12 reps
Parallel Grip Lat Pulldown: 60kg - 12/8 reps
Single Arm Cable Tricep Pushdown: 10kg - 17/14
Lying Tbar Row: 40kg - 15/15/11

Gym was super busy today so unfortunately had to change up a couple exercises and the order but overall good session. All sets to failure or one rep in reserve

Nice macros, healthy carb level

 

[LH5515]

Also my check in photos for the week

Weight 65.1kg, 2.3kg up from first log

Great start to the log. Very detailed

In a good starting point for a lean build phase. Test/Mast combo is excellent entry level stack. Anavar will do the polishing at the end. Sensible cycle - i like it.

 

[WLOU]

Great start to the log. Very detailed

In a good starting point for a lean build phase. Test/Mast combo is excellent entry level stack. Anavar will do the polishing at the end. Sensible cycle - i like it.

Appreciate that mate! That’s the exact setup my coach and I have decided on, we thought it the best way to go as an entry as well as preserving the effort we’ve put in so far to get to this nice lean start point

On another update saw my coach today and picked up the gear ready to go in 2 weeks time. Didn’t have time to have a massive chat with him unfortunately as he had another client shortly after, however on this weeks check in (Sunday) he will have created and sent me my cycle protocol, ie dosing, titration etc. I’ll update the log with that info later this week

 

[HarleyGuy]

Monday 13th July
Nutrition - screen


Chest Day
Machine Seated Chest Fly - 22.5kg - 15/8 Reps
Machine Incline Press (Plate Loaded) - 40kg - 13/8 Reps
Incline Dumbbell Press - 20kg - 12/8 Reps - 15kg - 17 Reps
Cable Bicep Curl - 22.5kg - 12/9 reps
Barbell Bicep Curl - 22.5kg 12/11 reps
Flat Chest Press - 50kg - 10/8 reps

Tuesday 14th July
Nutrition: Screen

Pull Day
Panatta Super High Row: 40kg - 15/12 Reps
Chest Supported Low Row: 40kg - 13/10 reps
Wide Grip Lat Pulldown Machine: 60kg (30kg each hand) - 15/12 reps
Parallel Grip Lat Pulldown: 60kg - 12/8 reps
Single Arm Cable Tricep Pushdown: 10kg - 17/14
Lying Tbar Row: 40kg - 15/15/11

Gym was super busy today so unfortunately had to change up a couple exercises and the order but overall good session. All sets to failure or one rep in reserve

Just got caught up on your log the physique is looking great bro! You have a good split for training too with good macros keeping protein above 200g.

(also I personally see AAS as no worse for you than alcohol and other recreational drugs, especially if done with a proper plan)

AAS will be good for you if dosed properly and attention to bloodwork, which you're doing, good stuff

that was an issue I discussed with my dr however because I’m asymptomatic, no nipple sensitivity, water retention or any mood issues we decided to switch to more frequent pins

More frequent pins helping lower e2 levels is actually not true. It helps with peaks and valleys but a myth that it lowers total e2

Also on a side note i have my bloods done and i believe my e2 was done via LCMS this time - if not and i get another result sent to me i will update but until then assume the e2 was done by lcms.

It will be shipped off and take up 28 days most times, keep us posted.

Found my supps box from when we moved house, thought I’d thrown them out but I’d just misplaced. Which of these to utilise and which to add

Eat 'em if you got 'em!

 

[WLOU]

Just got caught up on your log the physique is looking great bro! You have a good split for training too with good macros keeping protein above 200g.

Thank you, definitely aiming to keep the protein and carbs high and I do need to dial the fats in the next coming weeks!

AAS will be good for you if dosed properly and attention to bloodwork, which you're doing, good stuff

Absolutely, I’d rather get 70%+ of the gains and keep my health in good-great order

More frequent pins helping lower e2 levels is actually not true. It helps with peaks and valleys but a myth that it lowers total e2

Interesting okay that makes sense, I wasn’t having any sterotypical symptoms either way between m/t and mwf I think I’ll still stick to the latter but see what my coach cooks up for me!

It will be shipped off and take up 28 days most times, keep us posted.

For sure! I thought it was that one because my e2 is significantly decreased (was 291 e2 on 125mg M/T and 137 on my latest doing m/w/f)

Eat 'em if you got 'em!

Lunch and the stack!

 

[HarleyGuy]

Thank you, definitely aiming to keep the protein and carbs high and I do need to dial the fats in the next coming weeks!

Absolutely, I’d rather get 70%+ of the gains and keep my health in good-great order

Interesting okay that makes sense, I wasn’t having any sterotypical symptoms either way between m/t and mwf I think I’ll still stick to the latter but see what my coach cooks up for me!

For sure! I thought it was that one because my e2 is significantly decreased (was 291 e2 on 125mg M/T and 137 on my latest doing m/w/f)

Lunch and the stack!
View attachment 269627

Great stack LOL!! Love it!

I think I’ll still stick to the latter but see what my coach cooks up for me!

For sure. In terms of e2 - m/w/f will yield same as ED and less pinning this way too m/w/f is easier. On a grand scale you'll aromatize what you dose weekly total, irregardless of frequency of pinning. What you can avoid with ED pinning is the large (temporary) spike in e2 you'd get from a weekly bolus of Testosterone. The word 'mostly' comes to mind in that ED dosing is mostly a myth that it keeps your e2 lower in general.

 

[WLOU]

Great stack LOL!! Love it!


For sure. In terms of e2 - m/w/f will yield same as ED and less pinning this way too m/w/f is easier. On a grand scale you'll aromatize what you dose weekly total, irregardless of frequency of pinning. What you can avoid with ED pinning is the large (temporary) spike in e2 you'd get from a weekly bolus of Testosterone. The word 'mostly' comes to mind in that ED dosing is mostly a myth that it keeps your e2 lower in general.

Oh that’s awesome, I really wonder how that Meath gained so much traction. Cheers! That really great information to know

 

[HarleyGuy]

Oh that’s awesome, I really wonder how that Meath gained so much traction. Cheers! That really great information to know

Tik tok, facebook, youtube, etc. Nothing science based.

 

[WLOU]

Gday EVO fam sorry for being MIA the last couple weeks, been smashed with work and honestly just forgot to update.

Haven’t forgotten to track my workouts or food though so I will update that. Actually I have a few updates haha: received my e2 lcms panel, work overworked my shoulder and was getting muscle pain in and around my traps and rotator cuff and have been seeing a work prescribed physio (score) I have also ordered some glow70 to trial. Another big update is today is the offical start date of my cycle: my coach’s plan for my cycle is as follows weeks 1-10 - 500mg Test, 400mg Mast, week 6 introduces 20mg Anavar per day and then week 7-10

Current Stats
Age: 23
Height: 163cm
Weight: 65.4kg Morning Fasted

Supps:
- 1 x Men’s Multi
- 600mg x Nac/Tudca
- 1 x 5000iu d3 + k2
- 1 x ashwaganda tablet
- 3000mg Krill Oil
- 1 x Super Magnesium tablet
- 3 x Digestive Enzyme
- 1 x 30 billion probiotic

Coach also recommended milk thistle so I will be getting on that. I also plan to implement 15-20 mins zone2 on the stairmaster/incline treadmill ED/EOD

Definitely felt the difference between injecting 2mL of liquid instead of my usual 0.2mL, it’s actually not that bad just feels like a bit of DOMS

Now onto the diet and training. I’ve included my macros via myfitnesspal screens however this week was the week I overworked my shoulder so I only went to the gym twice this week to give my body time to recover. Thank god I did that too from Wednesday to Sunday it was significantly better and damn near gone entirely

Training
Monday 20th
Smith Machine Incline Bench @60kg 10/7/6
Machine Chest Fly @22.5kg 15/11
Flat Chest Press @65kg 12/10/10
Tricep Pushdown @20kg 13/12/9
Dumbbell Incline Press @20kg 15/14/11
Single Arm Tricep Cable Extension @10kg 12/8

Tuesday 21st
Standing Cable Lat Pushdown @17.5kg 14/11
Close Grip Lat Pulldown @70kg 15/8
Lying Tbar Row @45kg 14/11
Cable Crossover Rear Delt Fly @5kg 12/10
Cable Bicep Curl @20kg 10/10

Wednesday-Sunday Rest

Now onto this weeks training, which has honestly been great so far. As well as starting my cycle this week I also started my new training split. This is a higher volume and rep split which I’m looking forward to seeing how I go especially recovery wise. It is a bit weird going a bit lighter and not going all out but I’m sure I’ll get better at gauging the weight (as well as hopefully get quite the bit stronger) over the 10 weeks. I’ll also just note here that we plan to take a pretty sizeable health phase going planning on ending early next year around probably February as we’re expecting a hit to my lipids with the mast and anavar and I want that back under control ASAP.

Another thing now I’m properly on cycle I’ve got another meal plan which I’ll list below and that is what I’ll be sticking to, I will log if I eat off plan though but I don’t expect I’ll have to be updating that very often over the next few months.

Monday 27th -
Nutrition:
Meal 1: 60g Cream of Rice, 50g Oxywhey Vanilla Icecream Whey, 100g Strawberries
Meal 2: 160g Chicken Breast, 250g rice pouch from Cole’s, 100g Zucchini, 60g Avocado, 15mL Soy Sauce
Snack: 5x Brown Rice Cakes, 1 Cavendish Banana, 2x Tuna in Springwater (could be any flavour without oil but I’m weird and prefer natural, guess I’m part cat!?)
Meal 3: 60g Cream of Rice, 50g Oxywhey Vanilla Icecream Whey, 25g Honey, 300g Yopro Strawberry Yoghurt and 400mL of Dare Protein Espresso
Meal 4: 160g Lean beef mince, 250g rice pouch from cokes, 80g of leggo parmigiana sauce, 10g Parmesan

Total Macros: 3045 - 350c 61f 271p

Training:
Superset: Cable Face Pulls (Rope) @15kg 20/20/20/20/20 into Cable Lat Pushdown (Rope) @17.5kg 10/10/10/10/10
Machine Seated Row: @35kg 13/23/15/20
Close Grip Lat Pulldown (7 slow and controlled, 7 fast) @55kg 14/14/14/11
Reverse Grip Row Machine (Chest Supported): @40kg 10/11/11/11
Standing Cable Lat Pushdown (Rope) @15kg 15 @17.5kg 13/8
Barbell Bicep Curl (Pyramid 15,12,10,8): @20kg 15 @25kg 8 @20kg 10/10

Tuesday 28th
Nutrition: Diet Plan As Above

Training:
45 Degree Leg Press: 20x 120kg, 15x160kg, 12x 180kg, 10x 200kg, 10x 200kg
Machine Seated Leg Extension (7 rest&pause 7 fast): @55kg 14/12/14/14
Angled Machine Single Leg press: (Alternate feet 12, 12, 10, 10 = 1 set) @30kg 22/22 EL, @40kg 22 EL
Angled Leg Press: @ 200kg 12/10/8

That’s all for today look forward to really ramping up now. As a side note can anyone point in the direction of a good Aussie lab that’s got quality Mast E as I might grab a couple backup vials

 

[WLOU]

Gday EVO fam sorry for being MIA the last couple weeks, been smashed with work and honestly just forgot to update.

Haven’t forgotten to track my workouts or food though so I will update that. Actually I have a few updates haha: received my e2 lcms panel, work overworked my shoulder and was getting muscle pain in and around my traps and rotator cuff and have been seeing a work prescribed physio (score) I have also ordered some glow70 to trial. Another big update is today is the offical start date of my cycle: my coach’s plan for my cycle is as follows weeks 1-10 - 500mg Test, 400mg Mast, week 6 introduces 20mg Anavar per day and then week 7-10

Current Stats
Age: 23
Height: 163cm
Weight: 65.4kg Morning Fasted

Supps:
- 1 x Men’s Multi
- 600mg x Nac/Tudca
- 1 x 5000iu d3 + k2
- 1 x ashwaganda tablet
- 3000mg Krill Oil
- 1 x Super Magnesium tablet
- 3 x Digestive Enzyme
- 1 x 30 billion probiotic

Coach also recommended milk thistle so I will be getting on that. I also plan to implement 15-20 mins zone2 on the stairmaster/incline treadmill ED/EOD

Definitely felt the difference between injecting 2mL of liquid instead of my usual 0.2mL, it’s actually not that bad just feels like a bit of DOMS

Now onto the diet and training. I’ve included my macros via myfitnesspal screens however this week was the week I overworked my shoulder so I only went to the gym twice this week to give my body time to recover. Thank god I did that too from Wednesday to Sunday it was significantly better and damn near gone entirely

Training
Monday 20th
Smith Machine Incline Bench @60kg 10/7/6
Machine Chest Fly @22.5kg 15/11
Flat Chest Press @65kg 12/10/10
Tricep Pushdown @20kg 13/12/9
Dumbbell Incline Press @20kg 15/14/11
Single Arm Tricep Cable Extension @10kg 12/8

Tuesday 21st
Standing Cable Lat Pushdown @17.5kg 14/11
Close Grip Lat Pulldown @70kg 15/8
Lying Tbar Row @45kg 14/11
Cable Crossover Rear Delt Fly @5kg 12/10
Cable Bicep Curl @20kg 10/10

Wednesday-Sunday Rest

Now onto this weeks training, which has honestly been great so far. As well as starting my cycle this week I also started my new training split. This is a higher volume and rep split which I’m looking forward to seeing how I go especially recovery wise. It is a bit weird going a bit lighter and not going all out but I’m sure I’ll get better at gauging the weight (as well as hopefully get quite the bit stronger) over the 10 weeks. I’ll also just note here that we plan to take a pretty sizeable health phase going planning on ending early next year around probably February as we’re expecting a hit to my lipids with the mast and anavar and I want that back under control ASAP.

Another thing now I’m properly on cycle I’ve got another meal plan which I’ll list below and that is what I’ll be sticking to, I will log if I eat off plan though but I don’t expect I’ll have to be updating that very often over the next few months.

Monday 27th -
Nutrition:
Meal 1: 60g Cream of Rice, 50g Oxywhey Vanilla Icecream Whey, 100g Strawberries
Meal 2: 160g Chicken Breast, 250g rice pouch from Cole’s, 100g Zucchini, 60g Avocado, 15mL Soy Sauce
Snack: 5x Brown Rice Cakes, 1 Cavendish Banana, 2x Tuna in Springwater (could be any flavour without oil but I’m weird and prefer natural, guess I’m part cat!?)
Meal 3: 60g Cream of Rice, 50g Oxywhey Vanilla Icecream Whey, 25g Honey, 300g Yopro Strawberry Yoghurt and 400mL of Dare Protein Espresso
Meal 4: 160g Lean beef mince, 250g rice pouch from cokes, 80g of leggo parmigiana sauce, 10g Parmesan

Total Macros: 3045 - 350c 61f 271p

Training:
Superset: Cable Face Pulls (Rope) @15kg 20/20/20/20/20 into Cable Lat Pushdown (Rope) @17.5kg 10/10/10/10/10
Machine Seated Row: @35kg 13/23/15/20
Close Grip Lat Pulldown (7 slow and controlled, 7 fast) @55kg 14/14/14/11
Reverse Grip Row Machine (Chest Supported): @40kg 10/11/11/11
Standing Cable Lat Pushdown (Rope) @15kg 15 @17.5kg 13/8
Barbell Bicep Curl (Pyramid 15,12,10,8): @20kg 15 @25kg 8 @20kg 10/10

Tuesday 28th
Nutrition: Diet Plan As Above

Training:
45 Degree Leg Press: 20x 120kg, 15x160kg, 12x 180kg, 10x 200kg, 10x 200kg
Machine Seated Leg Extension (7 rest&pause 7 fast): @55kg 14/12/14/14
Angled Machine Single Leg press: (Alternate feet 12, 12, 10, 10 = 1 set) @30kg 22/22 EL, @40kg 22 EL
Angled Leg Press: @ 200kg 12/10/8

That’s all for today look forward to really ramping up now. As a side note can anyone point in the direction of a good Aussie lab that’s got quality Mast E as I might grab a couple backup vials

Whoopsie forgot the screens my bad! Too excited to post

 

[LevButlerov]

Gday EVO fam sorry for being MIA the last couple weeks, been smashed with work and honestly just forgot to update.

Haven’t forgotten to track my workouts or food though so I will update that. Actually I have a few updates haha: received my e2 lcms panel, work overworked my shoulder and was getting muscle pain in and around my traps and rotator cuff and have been seeing a work prescribed physio (score) I have also ordered some glow70 to trial. Another big update is today is the offical start date of my cycle: my coach’s plan for my cycle is as follows weeks 1-10 - 500mg Test, 400mg Mast, week 6 introduces 20mg Anavar per day and then week 7-10

Current Stats
Age: 23
Height: 163cm
Weight: 65.4kg Morning Fasted

Supps:
- 1 x Men’s Multi
- 600mg x Nac/Tudca
- 1 x 5000iu d3 + k2
- 1 x ashwaganda tablet
- 3000mg Krill Oil
- 1 x Super Magnesium tablet
- 3 x Digestive Enzyme
- 1 x 30 billion probiotic

Coach also recommended milk thistle so I will be getting on that. I also plan to implement 15-20 mins zone2 on the stairmaster/incline treadmill ED/EOD

Definitely felt the difference between injecting 2mL of liquid instead of my usual 0.2mL, it’s actually not that bad just feels like a bit of DOMS

Now onto the diet and training. I’ve included my macros via myfitnesspal screens however this week was the week I overworked my shoulder so I only went to the gym twice this week to give my body time to recover. Thank god I did that too from Wednesday to Sunday it was significantly better and damn near gone entirely

Training
Monday 20th
Smith Machine Incline Bench @60kg 10/7/6
Machine Chest Fly @22.5kg 15/11
Flat Chest Press @65kg 12/10/10
Tricep Pushdown @20kg 13/12/9
Dumbbell Incline Press @20kg 15/14/11
Single Arm Tricep Cable Extension @10kg 12/8

Tuesday 21st
Standing Cable Lat Pushdown @17.5kg 14/11
Close Grip Lat Pulldown @70kg 15/8
Lying Tbar Row @45kg 14/11
Cable Crossover Rear Delt Fly @5kg 12/10
Cable Bicep Curl @20kg 10/10

Wednesday-Sunday Rest

Now onto this weeks training, which has honestly been great so far. As well as starting my cycle this week I also started my new training split. This is a higher volume and rep split which I’m looking forward to seeing how I go especially recovery wise. It is a bit weird going a bit lighter and not going all out but I’m sure I’ll get better at gauging the weight (as well as hopefully get quite the bit stronger) over the 10 weeks. I’ll also just note here that we plan to take a pretty sizeable health phase going planning on ending early next year around probably February as we’re expecting a hit to my lipids with the mast and anavar and I want that back under control ASAP.

Another thing now I’m properly on cycle I’ve got another meal plan which I’ll list below and that is what I’ll be sticking to, I will log if I eat off plan though but I don’t expect I’ll have to be updating that very often over the next few months.

Monday 27th -
Nutrition:
Meal 1: 60g Cream of Rice, 50g Oxywhey Vanilla Icecream Whey, 100g Strawberries
Meal 2: 160g Chicken Breast, 250g rice pouch from Cole’s, 100g Zucchini, 60g Avocado, 15mL Soy Sauce
Snack: 5x Brown Rice Cakes, 1 Cavendish Banana, 2x Tuna in Springwater (could be any flavour without oil but I’m weird and prefer natural, guess I’m part cat!?)
Meal 3: 60g Cream of Rice, 50g Oxywhey Vanilla Icecream Whey, 25g Honey, 300g Yopro Strawberry Yoghurt and 400mL of Dare Protein Espresso
Meal 4: 160g Lean beef mince, 250g rice pouch from cokes, 80g of leggo parmigiana sauce, 10g Parmesan

Total Macros: 3045 - 350c 61f 271p

Training:
Superset: Cable Face Pulls (Rope) @15kg 20/20/20/20/20 into Cable Lat Pushdown (Rope) @17.5kg 10/10/10/10/10
Machine Seated Row: @35kg 13/23/15/20
Close Grip Lat Pulldown (7 slow and controlled, 7 fast) @55kg 14/14/14/11
Reverse Grip Row Machine (Chest Supported): @40kg 10/11/11/11
Standing Cable Lat Pushdown (Rope) @15kg 15 @17.5kg 13/8
Barbell Bicep Curl (Pyramid 15,12,10,8): @20kg 15 @25kg 8 @20kg 10/10

Tuesday 28th
Nutrition: Diet Plan As Above

Training:
45 Degree Leg Press: 20x 120kg, 15x160kg, 12x 180kg, 10x 200kg, 10x 200kg
Machine Seated Leg Extension (7 rest&pause 7 fast): @55kg 14/12/14/14
Angled Machine Single Leg press: (Alternate feet 12, 12, 10, 10 = 1 set) @30kg 22/22 EL, @40kg 22 EL
Angled Leg Press: @ 200kg 12/10/8

That’s all for today look forward to really ramping up now. As a side note can anyone point in the direction of a good Aussie lab that’s got quality Mast E as I might grab a couple backup vials

Whoopsie forgot the screens my bad! Too excited to post

carbs staying high and supps improving and I see supersets amazing overall @WLOU

 

[WLOU]

carbs staying high and supps improving and I see supersets amazing overall @WLOU

Yessir! Loving the higher carbs and lower fats have been good to my digestion so far but will keep an eye on that as well. Staying on top of all my supps for sure, also my coach recommended a greens shake for my alkaline levels so will also be getting that on my next shop. Love some supersets! This was killer, a great feeling combo

 

[WLOU]

Whoopsie forgot the screens my bad! Too excited to post

LCMS

 

[LevButlerov]

Yessir! Loving the higher carbs and lower fats have been good to my digestion so far but will keep an eye on that as well. Staying on top of all my supps for sure, also my coach recommended a greens shake for my alkaline levels so will also be getting that on my next shop. Love some supersets! This was killer, a great feeling combo

your coach is a pro I like big supp stacks @WLOU

 

[LevButlerov]

LCMS

164 is very high you need to get some aromasin in asap @WLOU

 

[WLOU]

164 is very high you need to get some aromasin in asap @WLOU

Yessir we figured I’d be a high aromatiser so I’ve got some 1mg arimidex tabs through my coach. What’s the best way to dose it?

 

[LevButlerov]

Yessir we figured I’d be a high aromatiser so I’ve got some 1mg arimidex tabs through my coach. What’s the best way to dose it?

you have arimidex but can you get aromasin? @WLOU

 

[WLOU]

you have arimidex but can you get aromasin? @WLOU

I can source and get it for sure however I’d rather not have to re order and re buy another AI when I already have this one ready. I thought they were more or less interchangeable though, like arimidex is the more forgiving drug and doesn’t completely nuke your e2 for prolonged periods of time.

 

[LevButlerov]

I can source and get it for sure however I’d rather not have to re order and re buy another AI when I already have this one ready. I thought they were more or less interchangeable though, like arimidex is the more forgiving drug and doesn’t completely nuke your e2 for prolonged periods of time.

if you have arimidex go for it .25mgs 2x/week to start @WLOU

 

[WLOU]

if you have arimidex go for it .25mgs 2x/week to start @WLOU

Beauty bro, i can forsure sure do that! Will also look into aromasin for future cycles cheers!

 

[LevButlerov]

Beauty bro, i can forsure sure do that! Will also look into aromasin for future cycles cheers!

perfect lets start

 

[HarleyGuy]

Gday EVO fam sorry for being MIA the last couple weeks, been smashed with work and honestly just forgot to update.

Haven’t forgotten to track my workouts or food though so I will update that. Actually I have a few updates haha: received my e2 lcms panel, work overworked my shoulder and was getting muscle pain in and around my traps and rotator cuff and have been seeing a work prescribed physio (score) I have also ordered some glow70 to trial. Another big update is today is the offical start date of my cycle: my coach’s plan for my cycle is as follows weeks 1-10 - 500mg Test, 400mg Mast, week 6 introduces 20mg Anavar per day and then week 7-10

Current Stats
Age: 23
Height: 163cm
Weight: 65.4kg Morning Fasted

Supps:
- 1 x Men’s Multi
- 600mg x Nac/Tudca
- 1 x 5000iu d3 + k2
- 1 x ashwaganda tablet
- 3000mg Krill Oil
- 1 x Super Magnesium tablet
- 3 x Digestive Enzyme
- 1 x 30 billion probiotic

Coach also recommended milk thistle so I will be getting on that. I also plan to implement 15-20 mins zone2 on the stairmaster/incline treadmill ED/EOD

Definitely felt the difference between injecting 2mL of liquid instead of my usual 0.2mL, it’s actually not that bad just feels like a bit of DOMS

Now onto the diet and training. I’ve included my macros via myfitnesspal screens however this week was the week I overworked my shoulder so I only went to the gym twice this week to give my body time to recover. Thank god I did that too from Wednesday to Sunday it was significantly better and damn near gone entirely

Training
Monday 20th
Smith Machine Incline Bench @60kg 10/7/6
Machine Chest Fly @22.5kg 15/11
Flat Chest Press @65kg 12/10/10
Tricep Pushdown @20kg 13/12/9
Dumbbell Incline Press @20kg 15/14/11
Single Arm Tricep Cable Extension @10kg 12/8

Tuesday 21st
Standing Cable Lat Pushdown @17.5kg 14/11
Close Grip Lat Pulldown @70kg 15/8
Lying Tbar Row @45kg 14/11
Cable Crossover Rear Delt Fly @5kg 12/10
Cable Bicep Curl @20kg 10/10

Wednesday-Sunday Rest

Now onto this weeks training, which has honestly been great so far. As well as starting my cycle this week I also started my new training split. This is a higher volume and rep split which I’m looking forward to seeing how I go especially recovery wise. It is a bit weird going a bit lighter and not going all out but I’m sure I’ll get better at gauging the weight (as well as hopefully get quite the bit stronger) over the 10 weeks. I’ll also just note here that we plan to take a pretty sizeable health phase going planning on ending early next year around probably February as we’re expecting a hit to my lipids with the mast and anavar and I want that back under control ASAP.

Another thing now I’m properly on cycle I’ve got another meal plan which I’ll list below and that is what I’ll be sticking to, I will log if I eat off plan though but I don’t expect I’ll have to be updating that very often over the next few months.

Monday 27th -
Nutrition:
Meal 1: 60g Cream of Rice, 50g Oxywhey Vanilla Icecream Whey, 100g Strawberries
Meal 2: 160g Chicken Breast, 250g rice pouch from Cole’s, 100g Zucchini, 60g Avocado, 15mL Soy Sauce
Snack: 5x Brown Rice Cakes, 1 Cavendish Banana, 2x Tuna in Springwater (could be any flavour without oil but I’m weird and prefer natural, guess I’m part cat!?)
Meal 3: 60g Cream of Rice, 50g Oxywhey Vanilla Icecream Whey, 25g Honey, 300g Yopro Strawberry Yoghurt and 400mL of Dare Protein Espresso
Meal 4: 160g Lean beef mince, 250g rice pouch from cokes, 80g of leggo parmigiana sauce, 10g Parmesan

Total Macros: 3045 - 350c 61f 271p

Training:
Superset: Cable Face Pulls (Rope) @15kg 20/20/20/20/20 into Cable Lat Pushdown (Rope) @17.5kg 10/10/10/10/10
Machine Seated Row: @35kg 13/23/15/20
Close Grip Lat Pulldown (7 slow and controlled, 7 fast) @55kg 14/14/14/11
Reverse Grip Row Machine (Chest Supported): @40kg 10/11/11/11
Standing Cable Lat Pushdown (Rope) @15kg 15 @17.5kg 13/8
Barbell Bicep Curl (Pyramid 15,12,10,8): @20kg 15 @25kg 8 @20kg 10/10

Tuesday 28th
Nutrition: Diet Plan As Above

Training:
45 Degree Leg Press: 20x 120kg, 15x160kg, 12x 180kg, 10x 200kg, 10x 200kg
Machine Seated Leg Extension (7 rest&pause 7 fast): @55kg 14/12/14/14
Angled Machine Single Leg press: (Alternate feet 12, 12, 10, 10 = 1 set) @30kg 22/22 EL, @40kg 22 EL
Angled Leg Press: @ 200kg 12/10/8

That’s all for today look forward to really ramping up now. As a side note can anyone point in the direction of a good Aussie lab that’s got quality Mast E as I might grab a couple backup vials

Got some good training in bro. Strong leg press yesterday!

For MastE from an Aussie lab check out @Raptor Labs

 

[WLOU]

Got some good training in bro. Strong leg press yesterday!

For MastE from an Aussie lab check out @Raptor Labs

Cheers bro! My legs are by far my strongest body part so always enjoy training them

Saw Raptor had a cheeky restock this morning and got in asap, perfect timing