Approved Log My First Log - Testosterone Trenbolone comeback from lower back injury

[Ratatata]

Hi all,
Thank you evo forum for this platform to log my training journey and big shout out to @BigBoyLabs for sponsoring me and supplying quality oil. Excited to make progress and show case his product throughout. Will be posting blood in 6 weeks time how’s oil looking in system.

About myself:
I have been training for close to 5 years and been on aas for abt 2 years done 4 cycle so far but injured my lower back on 4th cycle using 250 test e and 600 primo e per week around 8 week mark on February, 2024. Neglected dry joints side effect for low estrogen and paid the price for going stupidly heavy squat. Had to quit gym for abt 5 months and was on low dosage test of 150mg per week till now, went very chubby to 100 kg. been back to gym 3,4 days a week and lot of cardio lifting medium weights to loose some fat and have successfully lost 16kg and got to around 12-14% body fat. Will drop photo below!!!!

Current height and weight: 5 10’, 84.7kg

Goal of the cycle:
Propose of this cycle to gain strength back plus add more to my previous lift and add some lean muscle on upper body through14-16 week period eating quite small calorie surplus and look lean and vascular throughout Australian summer.

Ped , dosage and length: 300 test c and 200 tren e per week( may increase dosage depending how i feel with tren have used upto 200mg with very minimal side effect was very focused when i was on tren. And will add ment in tail end of cycle to finish off if everything looks ok.)

Ancillaries and supplements:
Vitamin c , vitamin d3+k2: , circumin, NAC, magnesium, melatonin, vitamin b6(p5p), berberine and metformin, creatine, glutamine, fishoil, injectable l carnitine, injectable glutathione, psyllium husk, Apple cider vinegar, cialis

Training and cardio:

Sunday: posterior chain focus leg day(keeping quad training light and avoiding spinal compression although i am feeling better with hinge movement)
Monday: upper body day chest focus
Tuesday: abs and cardio
Wednesday: back day
Thursday: arms day
Friday: shoulder and traps day
Saturday:abs and cardio( cheat day family time)
(Will drop detailed exercises movements going throughout the log)

Food: currently eating around 3400 calories
Carb:440g
Protein:250g
Fat: 60gm
I usually eat same food throughout the week
Carb source: oats, fruits, lebanese bread, pasta, cream of rice, basmati rice
Protein source: milk, protein yoghurt, chicken breast, lean chicken mince, lean beef mince, whey protein
Fat source: i usually avoid added fat whatever fat i get from animal fat from protein source.

Will assess food in every 2 weeks time goal to gain decent weight per week

This is my first ever log, sorry if its too long and plzz guide me what more i can add going forward. Happy to take Any constructive criticism on food nutrition and training.

I got some tattoos I don’t want people to notice and recognise me if any people i know r here. Will be dropping training pictures food pictures once i move forward. Posted photo of me on june when i was chubby and recent pic after finishing my cut

 

[Coolguy]

Yes brother welcome to the evo logs !!
You are in good hands with BBL.
Telmisartin might be good to swap with cialis if you can get it. Fairly easy to get a script for. Unless you need the "boost" cialis gives you.
Also depends on your bp etc.
Rest of it looks spot on.
You already look solid legs are huge brother.
Training spilt is awesome as well.
Just make sure to keep your carbs as fast absorbing staying away from breads and shit at least that's what I do.
Regardless awesome start to what I'm sure will be an awesome log

 

[Ratatata]

Yes brother welcome to the evo logs !!
You are in good hands with BBL.
Telmisartin might be good to swap with cialis if you can get it. Fairly easy to get a script for. Unless you need the "boost" cialis gives you.
Also depends on your bp etc.
Rest of it looks spot on.
You already look solid legs are huge brother.
Training spilt is awesome as well.
Just make sure to keep your carbs as fast absorbing staying away from breads and shit at least that's what I do.
Regardless awesome start to what I'm sure will be an awesome log

Thank you brother, will swap bread in 3-4 weeks time jst came out of 4 months cut, breads r easy to throw in carb with less volume, bit hard to eat more food after stomach been shrink eating less food for long. My bp always sit slight low than normal even at blast. That’s y 5,10 mg cialis has been fine for good pump.

 

[Ratatata]

And i want to say big thank you to @Core Pharma sponsoring hgh for my lower back healing. Will be running his hgh 2-3 iu a day and will update everyone on daily basis with all product i am running. Stocked to get hand and run all the products. Have a good day guys!!! We have a great Aussie community really proud to be on board!!!

 

[Core Pharma]

More than welcome brother. Looking forward to working with you and following along this log.

 

[BigBoyLabs]

Good stuff brother!

Cannot wait to see what you can do with this!!

 

[Ratatata]

Good stuff brother!

Cannot wait to see what you can do with this!!

Will be updating every day brother!!!

 

[LevButlerov]

Hi all,
Thank you evo forum for this platform to log my training journey and big shout out to @BigBoyLabs for sponsoring me and supplying quality oil. Excited to make progress and show case his product throughout. Will be posting blood in 6 weeks time how’s oil looking in system.

About myself:
I have been training for close to 5 years and been on aas for abt 2 years done 4 cycle so far but injured my lower back on 4th cycle using 250 test e and 600 primo e per week around 8 week mark on February, 2024. Neglected dry joints side effect for low estrogen and paid the price for going stupidly heavy squat. Had to quit gym for abt 5 months and was on low dosage test of 150mg per week till now, went very chubby to 100 kg. been back to gym 3,4 days a week and lot of cardio lifting medium weights to loose some fat and have successfully lost 16kg and got to around 12-14% body fat. Will drop photo below!!!!

Current height and weight: 5 10’, 84.7kg

Goal of the cycle:
Propose of this cycle to gain strength back plus add more to my previous lift and add some lean muscle on upper body through14-16 week period eating quite small calorie surplus and look lean and vascular throughout Australian summer.

Ped , dosage and length: 300 test c and 200 tren e per week( may increase dosage depending how i feel with tren have used upto 200mg with very minimal side effect was very focused when i was on tren. And will add ment in tail end of cycle to finish off if everything looks ok.)

Ancillaries and supplements:
Vitamin c , vitamin d3+k2: , circumin, NAC, magnesium, melatonin, vitamin b6(p5p), berberine and metformin, creatine, glutamine, fishoil, injectable l carnitine, injectable glutathione, psyllium husk, Apple cider vinegar, cialis

Training and cardio:

Sunday: posterior chain focus leg day(keeping quad training light and avoiding spinal compression although i am feeling better with hinge movement)
Monday: upper body day chest focus
Tuesday: abs and cardio
Wednesday: back day
Thursday: arms day
Friday: shoulder and traps day
Saturday:abs and cardio( cheat day family time)
(Will drop detailed exercises movements going throughout the log)

Food: currently eating around 3400 calories
Carb:440g
Protein:250g
Fat: 60gm
I usually eat same food throughout the week
Carb source: oats, fruits, lebanese bread, pasta, cream of rice, basmati rice
Protein source: milk, protein yoghurt, chicken breast, lean chicken mince, lean beef mince, whey protein
Fat source: i usually avoid added fat whatever fat i get from animal fat from protein source.

Will assess food in every 2 weeks time goal to gain decent weight per week

This is my first ever log, sorry if its too long and plzz guide me what more i can add going forward. Happy to take Any constructive criticism on food nutrition and training.

I got some tattoos I don’t want people to notice and recognise me if any people i know r here. Will be dropping training pictures food pictures once i move forward. Posted photo of me on june when i was chubby and recent pic after finishing my cut

@Ratatata fully welcome to the big EVO family happy to have you here and sharing with us. You look great, even coming back from injury, you're strong, big arms, thick and powerful muscle base, clearly you were real big at one point and can get back to your goals again with the EVO family.


A few thoughts I have.

Cycle
can you start with testosterone only for now? wait for the tren at least 4 weeks as you're recovering. Just a thought.

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, as you go
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. Very easy.

supplements
what other supps you use? I see a big list perfect but how about digestive supps.
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred as you go for progress
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

 

[BigCheese2000]

Keen to follow along mate! Our stats are somewhat similar so interested in where you’re ending up! Should be a cracking log gear porn is looking tasty

 

[Ratatata]

@Ratatata fully welcome to the big EVO family happy to have you here and sharing with us. You look great, even coming back from injury, you're strong, big arms, thick and powerful muscle base, clearly you were real big at one point and can get back to your goals again with the EVO family.


A few thoughts I have.

Cycle
can you start with testosterone only for now? wait for the tren at least 4 weeks as you're recovering. Just a thought.

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, as you go
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. Very easy.

supplements
what other supps you use? I see a big list perfect but how about digestive supps.
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred as you go for progress
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

Thanks brother i will keep all this in mind, i am in test for last 4 week and will stay into test for 1,2 more week and than add tren. Haven’t pinned tren yet.

 

[Ratatata]

Keen to follow along mate! Our stats are somewhat similar so interested in where you’re ending up! Should be a cracking log gear porn is looking tasty

Thanks brother!!! Lets see where we both be heading with tren journey

 

[LevButlerov]

Thanks brother i will keep all this in mind, i am in test for last 4 week and will stay into test for 1,2 more week and than add tren. Haven’t pinned tren yet.

If you can lets move that date to 8 weeks on testosterone only, feel it out, come back into the game first before jumping on tren @Ratatata we have time ahead

 

[Ratatata]

If you can lets move that date to 8 weeks on testosterone only, feel it out, come back into the game first before jumping on tren @Ratatata we have time ahead

That was my game plan, but received my oil early so change my thoughts.hard to ignore tren when it is right infront of you. Will keep in mind and will update, as i go!!! Thank you for feedback.

 

[LevButlerov]

That was my game plan, but received my oil early so change my thoughts.hard to ignore tren when it is right infront of you. Will keep in mind and will update, as i go!!! Thank you for feedback.

sure stay updating bro @Ratatata

 

[R&Dpharma]

lets go brother keen to follow along and see how your back healing progresses with the hgh

 

[Ratatata]

lets go brother keen to follow along and see how your back healing progresses with the hgh

Thank you brother!! My hinge pattern is getting better but squatting is shit can’t handle spinal suppression. If i could get back to squat gh definitely did the job

 

[Pigsy]

Great start to your log, will be following along

 

[Ratatata]

Great start to your log, will be following along

Thanks!!!!

 

[Ratatata]

Wednesday 18/9/2024
Meal update: 3419 calories
Protein: 250gm
Carbs: 435gm
Fats: 65gm

Meal 1:
Lactose free skim milk- 250ml.
Protein yoghurt: 200g.
Rolled oats: 100gm
Banana- 80gm.
Small apple- 120gm
Cinnamon
Meal 2:
Rice flakes:125 gm
Green Peas: 75 gm
Mince meat:200gm
Mixed pickles
Meal 3: pre workout.
Pasta:125gm.
GreenPeas: 100gm
Mince meat: 200gm
500ml skin milk coffee
Post workout shake: 45 gm wpi
Meal 4: dinner
Cooked basmati Rice: 350gm
Cooked Chicken breast: 150gm
Mixed pickle
Lentis soup little bit to wet the rice depends what is available

Will be adding intra workout carb in few weeks seeing how weight climbs and demand of food

Attached meal 1, 2 and 3 from today heading to gym for back day will update exercise soon

 

[Ratatata]

Wednesday 18/09/2024
Back day
Daily Steps: 10522

Dead stop smith machine row (neutral back fully extended shoulder, no swing at the hip)

Warm up: 50kg- 10 reps

Warm up: 55kg- 8 reps

Set 1: 75kg- 12reps

Set2: 78kg- 10reps

Set 3: 78kg- 8 reps


Chest supported wide t bar row

Set 1: 50kg- 11 reps

Set 2: 55 kg- 8 reps

Set 3: 55kg- 7 reps


Single arm lat focus machine low row

Set 1: 40kg- 11 reps

Set 2: 40- 10reps

Set 3: 40- 10reps


Body weight pull up

Set 1 - 10 reps

Set 2- 9 reps

Set 3- 8 reps and few 3 bottom partial



Seated neutral grip row( 1 sec pause at contraction)

Set 1: 50kg- 12reps

Set 2: 50kg- 11reps

Set 3: 50kg- 10( 20 sec rest 7 more reps)

Time for dinner post workout meal rice and chicken and get proper rest for arms tomorrow.

 

[LevButlerov]

Wednesday 18/9/2024
Meal update: 3419 calories
Protein: 250gm
Carbs: 435gm
Fats: 65gm

Meal 1:
Lactose free skim milk- 250ml.
Protein yoghurt: 200g.
Rolled oats: 100gm
Banana- 80gm.
Small apple- 120gm
Cinnamon
Meal 2:
Rice flakes:125 gm
Green Peas: 75 gm
Mince meat:200gm
Mixed pickles
Meal 3: pre workout.
Pasta:125gm.
GreenPeas: 100gm
Mince meat: 200gm
500ml skin milk coffee
Post workout shake: 45 gm wpi
Meal 4: dinner
Cooked basmati Rice: 350gm
Cooked Chicken breast: 150gm
Mixed pickle
Lentis soup little bit to wet the rice depends what is available

Will be adding intra workout carb in few weeks seeing how weight climbs and demand of food

Attached meal 1, 2 and 3 from today heading to gym for back day will update exercise soon

Wednesday 18/09/2024
Back day
Daily Steps: 10522

Dead stop smith machine row (neutral back fully extended shoulder, no swing at the hip)

Warm up: 50kg- 10 reps

Warm up: 55kg- 8 reps

Set 1: 75kg- 12reps

Set2: 78kg- 10reps

Set 3: 78kg- 8 reps


Chest supported wide t bar row

Set 1: 50kg- 11 reps

Set 2: 55 kg- 8 reps

Set 3: 55kg- 7 reps


Single arm lat focus machine low row

Set 1: 40kg- 11 reps

Set 2: 40- 10reps

Set 3: 40- 10reps


Body weight pull up

Set 1 - 10 reps

Set 2- 9 reps

Set 3- 8 reps and few 3 bottom partial



Seated neutral grip row( 1 sec pause at contraction)

Set 1: 50kg- 12reps

Set 2: 50kg- 11reps

Set 3: 50kg- 10( 20 sec rest 7 more reps)

Time for dinner post workout meal rice and chicken and get proper rest for arms tomorrow.

good meals with powaaa training strong bro strong, and Id like to see a few more 15 rep sets @Ratatata

 

[Ratatata]

good meals with powaaa training strong bro strong, and Id like to see a few more 15 rep sets @Ratatata

Thank brother!! Playing around with rep ranges while i fully back to swing, will definitely add 15 reps sets. Luv the feed back coming!!

 

[BigCheese2000]

Wednesday 18/09/2024
Back day
Daily Steps: 10522

Dead stop smith machine row (neutral back fully extended shoulder, no swing at the hip)

Warm up: 50kg- 10 reps

Warm up: 55kg- 8 reps

Set 1: 75kg- 12reps

Set2: 78kg- 10reps

Set 3: 78kg- 8 reps


Chest supported wide t bar row

Set 1: 50kg- 11 reps

Set 2: 55 kg- 8 reps

Set 3: 55kg- 7 reps


Single arm lat focus machine low row

Set 1: 40kg- 11 reps

Set 2: 40- 10reps

Set 3: 40- 10reps


Body weight pull up

Set 1 - 10 reps

Set 2- 9 reps

Set 3- 8 reps and few 3 bottom partial



Seated neutral grip row( 1 sec pause at contraction)

Set 1: 50kg- 12reps

Set 2: 50kg- 11reps

Set 3: 50kg- 10( 20 sec rest 7 more reps)

Time for dinner post workout meal rice and chicken and get proper rest for arms tomorrow.

Nice session bro very well rounded! These sets taken to failure or what are ya going with?

 

[Ratatata]

Nice session bro very well rounded! These sets taken to failure or what are ya going with?

Not really leaving 1-2 rep first 3 exercises and failure in last set of last 2 exercises. Sleep is good but recovery is still not optimal jst in 4th week for training 5 days a week was on 3 days full body and heaps of cardio for cut. Body still need to adjust volume. Playing with exercises what suits my back before going full swing and jabbing that devil tren

 

[LevButlerov]

Not really leaving 1-2 rep first 3 exercises and failure in last set of last 2 exercises. Sleep is good but recovery is still not optimal jst in 4th week for training 5 days a week was on 3 days full body and heaps of cardio for cut. Body still need to adjust volume. Playing with exercises what suits my back before going full swing and jabbing that devil tren

sleep and recovery is close to food too, try bumping up the protein a bit @Ratatata

 

[Ratatata]

sleep and recovery is close to food too, try bumping up the protein a bit @Ratatata

Looking to add small protein snacks during the day. Thanks for the advice!!

 

[stevesmi]

Excellent job my man you're doing amazing

 

[LevButlerov]

Looking to add small protein snacks during the day. Thanks for the advice!!

a protein bar will work

 

[Ratatata]

Excellent job my man you're doing amazing

Thanks!!!

 

[BigCheese2000]

Looking to add small protein snacks during the day. Thanks for the advice!!

Not sure if it would work for ya but I usually would add a tin of tuna from Cole’s to my first and last meal, easy and cheap. Can down that in 3 or so bites wouldn’t fill ya too much and it’s what maybe 3 dollars max for 40g+ protein? Usually do very first and last meal so I can brush teeth and mouthwash and not have to be around anyone to stink

Not really leaving 1-2 rep first 3 exercises and failure in last set of last 2 exercises. Sleep is good but recovery is still not optimal jst in 4th week for training 5 days a week was on 3 days full body and heaps of cardio for cut. Body still need to adjust volume. Playing with exercises what suits my back before going full swing and jabbing that devil tren

That’s the real foot on the gas time brotha

 

[Ratatata]

Not sure if it would work for ya but I usually would add a tin of tuna from Cole’s to my first and last meal, easy and cheap. Can down that in 3 or so bites wouldn’t fill ya too much and it’s what maybe 3 dollars max for 40g+ protein? Usually do very first and last meal so I can brush teeth and mouthwash and not have to be around anyone to stink

That’s the real foot on the gas time brotha

May be last meal tuna is great option nearly forgot abt it. Getting pre cycle blood nxt week than ready to roll devil in blood

 

[LevButlerov]

Not sure if it would work for ya but I usually would add a tin of tuna from Cole’s to my first and last meal, easy and cheap. Can down that in 3 or so bites wouldn’t fill ya too much and it’s what maybe 3 dollars max for 40g+ protein? Usually do very first and last meal so I can brush teeth and mouthwash and not have to be around anyone to stink

That’s the real foot on the gas time brotha

tuna is perfect add it

 

[BigCheese2000]

May be last meal tuna is great option nearly forgot abt it. Getting pre cycle blood nxt week than ready to roll devil in blood

Easy brother! Yeah for sure chucking 2 extra tins a day in or whatever is so easy to get some extra protein! Coles also does salmon as well in tins. Not sure how ethical it is and the like but protein is protein aye

 

[Mobster]

The intra thing is over blown.

 

[Ratatata]

Thursday 19/9/2024
Meal update: 3411calories
Protein: 252gm
Carbs: 432gm
Fats: 63gm

Meal 1:
Lactose free skim milk- 250ml.
Protein yoghurt: 200g.
Rolled oats: 100gm
Banana- 80gm.
Small apple- 120gm
Cinnamon
Meal 2:
Lebanese wrap: 2 unit( 180gm)
Mince meat:200gm
Mixed pickles
Sugar free bbq sauce
Meal 3: pre workout.
Pasta:125gm.
GreenPeas: 100gm
Mince meat: 200gm
500ml skin milk coffee
Post workout shake: 45 gm wpi
Meal 4: dinner
Cooked basmati Rice: 350gm
Cooked Chicken breast: 150gm
Mixed pickle
Lentis soup little bit to wet the rice depends what is available

Meal 2 and 3 attached

 

[Ratatata]

Bit of a arm check before hitting gym for arms day. Feeling bit flat and depleted, can’t wait to get on hgh from @Core Pharma and devil trenfrom @BigBoyLabs to make it look fuller and vascular. Will update arms day workout later!!

 

[Core Pharma]

Bit of a arm check before hitting gym for arms day. Feeling bit flat and depleted, can’t wait to get on hgh from @Core Pharma and devil trenfrom @BigBoyLabs to make it look fuller and vascular. Will update arms day workout later!!

Its not far away brother!

 

[BigBoyLabs]

Bit of a arm check before hitting gym for arms day. Feeling bit flat and depleted, can’t wait to get on hgh from @Core Pharma and devil trenfrom @BigBoyLabs to make it look fuller and vascular. Will update arms day workout later!!

Farkkkkkkkk yes brother lets get it!!

 

[Ratatata]

@BigBoyLabs @Core Pharma Excited what we will get in 16 weeks time will update with pics and logs regularly!!!!

 

[Ratatata]

Thursday 19/09/2024 ( current aas: 200mg test e weekly)
Arms day
Daily step: 11563


Single arm tricep extension

Warm up 10kg- 15 rep

Set 1: 17 kg- 16 rep

Set 2: 17 kg- 14 rep

Set 3: 17kg- 14 rep dropset to 12 kg- 4 more rep


Hand height cable bayesian curl

Warm up 15 kg each side- 15 rep

Set 1: 20 kg- 17 rep

Set 2: 20 kg- 15 rep

Set 3: 20 kg- 13 rep dropset to 15kg 5 more rep


Banded seated machine dip

Set 1: 90kg- 15 rep

Set 2: 90kg- 15 rep

Set 3: 90 kg- 14 rep

Set 4: 90 kg- 12 rep


Unilateral hammer curl( 1 sec hold at squeeze)

Set 1:15kg- 17 rep

Set 2:15 kg- 15 rep

Set 3: 15 kg- 15rep

Set 4: 15 kg- 14 rep


Incline bench skull crusher straight to close grip press

Set 1: 30 kg - 13+ 7 rep

Set 2: 30 kg - 11 + 6 rep

Set 3: 30 kg -9+ 6 rep


Barbell spider curl to standing bicep curl

Set 1: 25 kg -12+ 5 reps

Set 2: 25 kg -10+ 5 reps

Set 3: 25 kg- 9+ 4 reps

That’s a wrap for today dinner good night sleep and shoulder and traps day tomorrow!!!

 

[ceo]

Bros this food looks incredible

 

[ROIDDERS]

you're going to have to share some of your recipes that's some nice meals

 

[chesty]

I love lentil soup it's one of my favorites

 

[Ulter]

you guys eat a lot of minced meat over there in Australia

 

[e2]

I see what you did there you used like a pita bread to wrap up the meat

 

[2Thick]

that's a nice looking meal right there

 

[Vadim Fedorov]

just make sure the bread is not refined and it's maybe almond flour

 

[Wootoom]

keep up the good work your Thursday weight training session looks good

 

[JasonPriest]

barbell spider curls got a good pump there I'm sure

 

[BodyMonster34]

bro trap days separate the men from the women do some cleans

 

[Quadsweep]

nice update man I like the volume you're doing it's perfect

 

[Ratatata]

Bros this food looks incredible

Thanks!!!!

 

[Ratatata]

barbell spider curls got a good pump there I'm sure

Yeah those pump

 

[Ratatata]

just make sure the bread is not refined and it's maybe almond flour

They r fat Free and additive free very healty one.

 

[Ratatata]

you guys eat a lot of minced meat over there in Australia

Yeah we do nice, easy and aussie beef taste good

 

[Ratatata]

Bros this food looks incredible

Thanks!!!!

you're going to have to share some of your recipes that's some nice meals

Will do moving forward with the log!!

 

[Masonic Bodybuilder]

Love the meals man. Adding tuna is a great way to get extra protein in.

 

[Ratatata]

Beautiful well packed care package of hgh from @Core Pharma delivered today, pre cycle blood on sunday, starting gh from monday!!! Thanks mate!!!

 

[Core Pharma]

Beautiful well packed care package of hgh from @Core Pharma delivered today, pre cycle blood on sunday, starting gh from monday!!! Thanks mate!!!

Your welcome brother!

 

[Ratatata]

Friday. 20/09/2024
Meal update: 3411calories
Protein: 252gm
Carbs: 432gm
Fats: 63gm

Everything same as previous day
Attached pre workout meal and lactose free milk coffee

Heading for shoulder and traps day will update later!!!

 

[Ratatata]

Friday 20/09/2024 ( current aas: 200mg test e weekly)
Shoulder and traps
Daily step: 11152

Chest supported incline 45* rear dealt fly to rear delt row

Warm up 15 kg- 15 rep

Set 1: 20kg- 14+6 rep

Set 2: 20kg- 13+5 rep

Set 3: 20 kg- 12 + 5 rep


smith machine seated shoulder press

Warm up 50 kg- 8 rep

Set 1- 70 kg- 8 rep

Set 2- 70kg- 7 rep

Set 3- 70kg- 7 rep


Hand height single arm cable lateral raise

Set: 12 kg- 14 rep

Set 2: 12 kg- 14 rep

Set 3: 12 kg- 13 rep


Neutral grip pin loaded seated machine press

Set 1: 65 kg- 12 rep

Set 2: 60kg- 11 rep

Set 3: 60 kg- 10 rep

Set 4: 60kg- 10 rep


Chest supported dumbbell side lateral raise

Set 1: 10 kg- 14 rep

Set 2: 10 kg- 13 rep

Set 3: 10 kg- 13 rep

Set 4: 10 kg- 12 rep


Barbell kelso shrug( 1 sec pause at squeeze)

70 kg- 16 rep

75 kg- 13 rep

75 kg- 12 rep

75 kg- 11 rep


That’s a wrap for today, rest day and check in tomorrow. Plenty of rest and Sunday be ready for leg day

 

[Ratatata]

Current conditioning pictures before checkin will be my strating pictures before i hope on test and tren from @BigBoyLabs and hgh from @Core Pharma tomorrow,lets go boys very excited!!!

Rest day today will update with weights and food later!!

 

[Eddie Haskell]

Friday 20/09/2024 ( current aas: 200mg test e weekly)
Shoulder and traps
Daily step: 11152

Chest supported incline 45* rear dealt fly to rear delt row

Warm up 15 kg- 15 rep

Set 1: 20kg- 14+6 rep

Set 2: 20kg- 13+5 rep

Set 3: 20 kg- 12 + 5 rep


smith machine seated shoulder press

Warm up 50 kg- 8 rep

Set 1- 70 kg- 8 rep

Set 2- 70kg- 7 rep

Set 3- 70kg- 7 rep


Hand height single arm cable lateral raise

Set: 12 kg- 14 rep

Set 2: 12 kg- 14 rep

Set 3: 12 kg- 13 rep


Neutral grip pin loaded seated machine press

Set 1: 65 kg- 12 rep

Set 2: 60kg- 11 rep

Set 3: 60 kg- 10 rep

Set 4: 60kg- 10 rep


Chest supported dumbbell side lateral raise

Set 1: 10 kg- 14 rep

Set 2: 10 kg- 13 rep

Set 3: 10 kg- 13 rep

Set 4: 10 kg- 12 rep


Barbell kelso shrug( 1 sec pause at squeeze)

70 kg- 16 rep

75 kg- 13 rep

75 kg- 12 rep

75 kg- 11 rep


That’s a wrap for today, rest day and check in tomorrow. Plenty of rest and Sunday be ready for leg day

Current conditioning pictures before checkin will be my strating pictures before i hope on test and tren from @BigBoyLabs and hgh from @Core Pharma tomorrow,lets go boys very excited!!!

Rest day today will update with weights and food later!!

@Ratatata abs tight you look great, very lean and power body, and your training BOOM i see a lot of volume
though your steps are cardio or just regular walk?

 

[Ratatata]

@Ratatata abs tight you look great, very lean and power body, and your training BOOM i see a lot of volume
though your steps are cardio or just regular walk?

Tuesday and Saturday i do fasted cardio at trademill high incline walk for an hour with abs training. And step goals other day!!

 

[Eddie Haskell]

Tuesday and Saturday i do fasted cardio at trademill high incline walk for an hour with abs training. And step goals other day!!

thats perfect, tight to the top man

 

[stevesmi]

Looking good man very impressive work

 

[Ratatata]

Looking good man very impressive work

thats perfect, tight to the top man

Thanks guys!!!

 

[RoidRage69]

I really wish u would have backed off from using Tren. You just came off a major injury. Ten will make you way stronger and could cause worse damage if not careful. I am glad u are starting HGH as that will greatly speed up recovery. If you can get IGF-1 LR 3 look into it. It stacks very well with HGH and NPP. Good luck on the cycle. Hope I fully recover quickly.

 

[Ratatata]

I really wish u would have backed off from using Tren. You just came off a major injury. Ten will make you way stronger and could cause worse damage if not careful. I am glad u are starting HGH as that will greatly speed up recovery. If you can get IGF-1 LR 3 look into it. It stacks very well with HGH and NPP. Good luck on the cycle. Hope I fully recover quickly.

Thank you for responses, few reason for being on tren, i know it’s not a best choice, but looking to add npp around 6 weeks marks after midcycle blood. Regarding igflr3 i tried it while i was injured even .5mg gave me intense numbness in hand and joint was unbearable. Which i usually get take 5 iu gh. I think adding npp later will be best for joint. I will keep updated!!

 

[BigBoyLabs]

Current conditioning pictures before checkin will be my strating pictures before i hope on test and tren from @BigBoyLabs and hgh from @Core Pharma tomorrow,lets go boys very excited!!!

Rest day today will update with weights and food later!!

fark yes brother lets get it!

 

[Ratatata]

Saturday 21/09/2024
Weight check in

Current fasted weight: 85 kg ( 300gm up from last)

Food will keep same around 3400 calories

Did 2 and half hour scenic walk oppose to my regualr 1 hour trademill high incline walk

 

[Ratatata]

Some check in picture of back pose. Need to slap more meat in upper body, this growth phase will all about bringing upperbody up.

 

[Mobster]

Good abs for sure

 

[RoySimpson]

Looking good bro!

 

[Ratatata]

Looking good bro!

Good abs for sure

Thanks guys!!!

 

[Eddie Haskell]

Saturday 21/09/2024
Weight check in

Current fasted weight: 85 kg ( 300gm up from last)

Food will keep same around 3400 calories

Did 2 and half hour scenic walk oppose to my regualr 1 hour trademill high incline walk

Some check in picture of back pose. Need to slap more meat in upper body, this growth phase will all about bringing upperbody up.

@Ratatata you look amazing, good back wide and clean upper body, real tight shoulders, you have a power body ready for stage prep

 

[Austin316]

Wow that meal looks amazing
making me hungry

 

[sambee38]

lactose-free coffee is smart
you don't want to upset your stomach for no reason

 

[Ratatata]

@Ratatata you look amazing, good back wide and clean upper body, real tight shoulders, you have a power body ready for stage prep

Not really i jst train for lifestyle. Stage prep is too tough to handle for me

 

[BookerTNY]

looking really good on these workouts
great way to finish out the week

 

[Arabian]

test 200 mg a solid
nice workouts I can tell that you're on point

 

[Zyglamail]

looking nice and lean in your pictures
those abs are popping

 

[Shrine]

keep up the good work man
glad to see that you're pushing it

 

[caligirl85]

i don't like tren at all
my ex used to beat me while on it. so i am biased against it

 

[zedhed]

just be careful with tren
it can cause injuries to come on quicker

 

[Ratatata]

keep up the good work man
glad to see that you're pushing it

looking nice and lean in your pictures
those abs are popping

test 200 mg a solid
nice workouts I can tell that you're on point

test 200 mg a solid
nice workouts I can tell that you're on point

Thanks guys!!! Really appreciate!!!

 

[Ratatata]

just be careful with tren
it can cause injuries to come on quicker

Will keep that in mind!!! No more stupid weights on lift!!!

 

[Ratatata]

i don't like tren at all
my ex used to beat me while on it. so i am biased against it

Sorry to hear abt ur experience!!!! I am usually calm person never had an anger issues before!!!

 

[Ratatata]

looking really good on these workouts
great way to finish out the week

Yeah it was!!!!

 

[RoidRage69]

Some check in picture of back pose. Need to slap more meat in upper body, this growth phase will all about bringing upperbody up.

Nice looking back. Lots of potential. Deadlifts and rows will thicken that thing right up.

 

[Ratatata]

Nice looking back. Lots of potential. Deadlifts and rows will thicken that thing right up.

Goal for this growth phase to build more upper body!!!

 

[ballin2504]

Keep pushing big guy

 

[Ratatata]

sunday 22/09/2024
current fasted weight: 85 kg
Calories: 3630( upped by about 200 from last week)
Protein: 273gm, carbs:475gm, fats: 58gm
Food kept same jst added bit of extra protein, add chicken liver to diet to increase iron feeling bit lethargic i usually get that when i have low iron. Added karbolyn carb powder 25gm post workout with protein

Took my first shot of test and tren graciously offered by @BigBoyLabs. And 3iu hgh from @Core Pharma . Will be running 300test and 200tren weekly and hgh 3 iu daily for 16 weeks. Expecting to hit 92 kg by end of bulk keeping myself lean as possible. Very excited with this logging journey felt it is keeping me more accountable and Thank you again for my sponsors for trusting me to show case there product and i hope i can do justice to them.

Attached pre workout pasta with mince meat no added fat. And bit of physique check before heading for leg day today

 

[Ratatata]

sunday 22/09/2024
Lower body day( posterior chain focus)
Daily steps: 15906
Current ass: 300 testC200trenE

# 2” inch block pull deadlift( 2 rir)

Warm up- 40 kg- 8reps
Warm up- 80kg- 5 rep
Warm up- 120kg- 3 rep

Set - 140kg- 5 rep

Set 2- 130kg- 6 rep

Set 3- 130kg- 6 rep

Set 4- 130- 5 rep

# Lying Hamstring curl machine

Set 1: 50kg- 16 rep

Set 2: 55 kg- 11 rep

Set 3: 50kg- 11 rep

Set 4: 45kg- 11 rep

# Machine Hip thrust( 1-2 rir)

Set 1: 45 kg each side- 13 rep

Set 2: 50kg each side- 12 rep

Set 3: 52.5 kg each side- 10 rep

Set 4: 52.5 kg each side- 9 rep

# Hip adduction machine

Set 1: 50kg- 12 rep

Set 2: 50 kg- 10 rep

Set 3: 45 kg- 12 rep


# quad focus giant set( amrap till failure)

Set 1 : leg extension 80kg- 15 rep
Dumbbell walking Lunges- 20kg each- 8 rep Heel elevated Goblet squat 20kg- 7rep
Heel elevated Body weight- 6 rep

Set 2: extension 80kg- 10rep
Dumbbell walking Lunges- 20kg each-8 rep
Heel elevated Goblet squat 20kg- 7rep
Heel elevated Body weight- 6 rep

Set 3:leg extension 70kg - 10rep
Dumbbell walking Lunges- 20kg each-7 rep
Heel elevated Goblet squat 20kg- 6 rep
Heel elevated Body weight squat- 6 rep

Set 4: leg extension 65kg- 12 rep
Dumbbell walking Lunges- 20kg each- 7 rep
Heel elevated Goblet squat 20kg- 6 rep
Heel elevated Body weight squat- 6 rep

That was good leg session avoiding spinal compression leaving backsquat out of training has been good so far keep hitting leg fairly hard and avoid any lower back drama. That’s a wrap fro today will update tomorrow with uppe body chest focus day. Any feed back will be highly appreciated. Thanks!!!

 

[ballin2504]

Looking tight big guy

 

[Ratatata]

Looking tight big guy

Thank you!!!

 

[Npcclassicphysique champ]

sunday 22/09/2024
current fasted weight: 85 kg
Calories: 3630( upped by about 200 from last week)
Protein: 273gm, carbs:475gm, fats: 58gm
Food kept same jst added bit of extra protein, add chicken liver to diet to increase iron feeling bit lethargic i usually get that when i have low iron. Added karbolyn carb powder 25gm post workout with protein

Took my first shot of test and tren graciously offered by @BigBoyLabs. And 3iu hgh from @Core Pharma . Will be running 300test and 200tren weekly and hgh 3 iu daily for 16 weeks. Expecting to hit 92 kg by end of bulk keeping myself lean as possible. Very excited with this logging journey felt it is keeping me more accountable and Thank you again for my sponsors for trusting me to show case there product and i hope i can do justice to them.

Attached pre workout pasta with mince meat no added fat. And bit of physique check before heading for leg day today

sunday 22/09/2024
Lower body day( posterior chain focus)
Daily steps: 15906
Current ass: 300 testC200trenE

# 2” inch block pull deadlift( 2 rir)

Warm up- 40 kg- 8reps
Warm up- 80kg- 5 rep
Warm up- 120kg- 3 rep

Set - 140kg- 5 rep

Set 2- 130kg- 6 rep

Set 3- 130kg- 6 rep

Set 4- 130- 5 rep

# Lying Hamstring curl machine

Set 1: 50kg- 16 rep

Set 2: 55 kg- 11 rep

Set 3: 50kg- 11 rep

Set 4: 45kg- 11 rep

# Machine Hip thrust( 1-2 rir)

Set 1: 45 kg each side- 13 rep

Set 2: 50kg each side- 12 rep

Set 3: 52.5 kg each side- 10 rep

Set 4: 52.5 kg each side- 9 rep

# Hip adduction machine

Set 1: 50kg- 12 rep

Set 2: 50 kg- 10 rep

Set 3: 45 kg- 12 rep


# quad focus giant set( amrap till failure)

Set 1 : leg extension 80kg- 15 rep
Dumbbell walking Lunges- 20kg each- 8 rep Heel elevated Goblet squat 20kg- 7rep
Heel elevated Body weight- 6 rep

Set 2: extension 80kg- 10rep
Dumbbell walking Lunges- 20kg each-8 rep
Heel elevated Goblet squat 20kg- 7rep
Heel elevated Body weight- 6 rep

Set 3:leg extension 70kg - 10rep
Dumbbell walking Lunges- 20kg each-7 rep
Heel elevated Goblet squat 20kg- 6 rep
Heel elevated Body weight squat- 6 rep

Set 4: leg extension 65kg- 12 rep
Dumbbell walking Lunges- 20kg each- 7 rep
Heel elevated Goblet squat 20kg- 6 rep
Heel elevated Body weight squat- 6 rep

That was good leg session avoiding spinal compression leaving backsquat out of training has been good so far keep hitting leg fairly hard and avoid any lower back drama. That’s a wrap fro today will update tomorrow with uppe body chest focus day. Any feed back will be highly appreciated. Thanks!!!

@Ratatata you look amazing , great abs and you're tight bro you gotta push that protein to 300 grams you close
volume on training is PERFECT , you're pushing it to the top

 

[Ratatata]

@Ratatata you look amazing , great abs and you're tight bro you gotta push that protein to 300 grams you close
volume on training is PERFECT , you're pushing it to the top

Thank you!!! Will be adding more protein moving forward this growth phase!!!

 

[Npcclassicphysique champ]

Thank you!!! Will be adding more protein moving forward this growth phase!!!

perfect grow time bro

 

[Ratatata]

Monday 23/09/2024
current weight: 85 kg
Current aas: 300 testC, 200 trenE weekly, 3 iu gh daily
Protein: 273gm, carbs:475gm, fats: 58gm

Trainig update
(Chest, arms, rear delt)

Swiss bar hammer curl

Warm up:20kg- 16rep

Set 1:33 kg- 14rep

Set 2: 33kg- 12rep

Set 3: 30kg- 12 rep 30 sec rest 7 more rrep


Incline dumbbell bench press( feet up in bench)

Warm up 30 kg- 8 rep

Set 1:42.5 kg- 5 rep

Set 2:37.5 kg- 6 rep

Set 3: 37.5kg- 5rep

Set 4: 37.5 kg- 5 rep


Seated cable chest press

Set 1: 60 kg- 12 rep

Set 2 : 60 kg- 11 rep

Set 3: 60 kg- 10 rep


Seated cable incline flies

Set 1: 40 kg- 13 rep

Set 2: 40kg- 12 rep

Set 3: 40 kg- 10 rep and few assisted rep


Straight bar tricep push down( 1 sec hold at squeeze)

Set 1: 50kg- 12 rep

Set 2: 45 kg- 13 rep

Set 3: 45 kg- 13 rep pause 30 sec 7 more rep


Cable rear delt flies( 1 sec hold at squeeze)

Set 1: 20 kg- 18 rep

Set 2: 25 kg- 15 rep

Set 3: 25 kg- 13 rep

Drop set 17 kg- 6 rep

Was good upper body session, did incline bench press after 9 months, keeping feet on bench made me feel good and lot less stress in lower back, strength lot less than i used to but definitely will get there in near furture. May be placebo but felt bit fuller than before with gh pre workout,too early to say will keep updating in future, once i sort my routine will drop some training videos regular, thanks guys!!!