Approved Log First Log - Test E, Primo, Anavar, Winstrol and Clen - 12 week cutting cycle

[CypherOCE]

Welcome from the Aussie section of Evo and my first ever log

I’m PUMPED to start my 12-week steroid cycle, and I want to give a special shoutout to @RandDPharma (@RofRandD & @DofRandD) for all of their help sourcing and supplying top-notch gear for this cutting phase, in particular his Test E, Primo and Winstrol caps (and EQ but not for this cycle). Other gear is supplied by and purchased from @BigBoyLabs for the Anavar tubs and @HybridLabs for the chikin feed cycle support and Clenbuterol.

• Age: Early 30s
• Weight: 88.4kg
• Height: 186cm
• Training Experience: Intermediate, with ~6 years of natural strength training off and on based on my health since I had a pretty bad motorbike accident a few years back that threw a spanner in the works concerning training and life in general.
• Cycle History: I've done one Test E and Masteron cycle @ 500mg each. I saw phenomenal results from this, given I had some muscle memory (I assume this was the case anyway)
• Injury & Health: I had a motorbike accident in July 2020 after getting smashed by a 4WD that went through a stop sign. I broke both of my arms pretty badly and fractured my C4 and C5 vertebrae, along with ripping my MCL and PCL ligaments from my right knee. I had to learn to walk and use my hands again, albeit heavily modified, and change jobs because of the accident.
  
  Anyway, long story short, I recovered after 3.5 years off work, just focusing fixing myself and studying for the new job. I got back into training after literally withering away from my post-accident weight of 87 kg to 64kg.

Goal for this cycle:
Ideally, I like to lean down more (Say 78-80kg, give or take) and retain as much muscle as possible while cutting BF% with more attention to my shoulders and chest, as I'd like to grow these areas now and on the next bulking phase.

Supps:
Just taking Chikin Feed at the moment along with Vit C 1000mg. No pain killers anymore - been off them cold turkey for a solid year now.

Chikin Feed Contents:

1. 40mg Telmisartan
2. 500mg Metformin
3. 50mg Aspirin
4. 5mg Cialis
5. 250mg TUDCA
6. 400mg AlphaGPC
7. 600mg NAC

The cycle:

• Testosterone Enanthate: 300mg weekly (split into two injections on Monday & Friday). R&D Pharma supplied it.
• Primobolan Enanthate: 500mg weekly (split into two injections on Monday & Friday). R&D Pharma supplied it.
• Anavar: 20mg pre-workout, taken sublingually and supplied by BigBoyLabs.
• Clenbuterol: 100mcg taken daily and supplied by Hybrid Labs.
• Stanozolol: 20mg caps, taken daily after week six and supplied by R&D Pharma to really cut down on BF% in the later stages of the cutting phase.

The first four/five weeks will be all about building a solid foundation and honing in on my diet. I'll be using R&D Pharmas' Test E, I’m confident in its potency and effectiveness. Adding their Primobolan and Winstrol will help me preserve lean mass while further reducing my BF%. I’ll also run BigBoyLabs Anavar and HybridLabs Clenbuterol throughout this cutting phase.

From Week 6 onwards, I’ll add R&D Pharma’s Winstrol 20mg caps to enhance the cutting phase further. I'm open to changing the timing of when I add this in, as I've never used it before.

My training split is pretty easy, in my opinion, but I am happy to take suggestions and implement changes on anything and everything to achieve the best results possible. Here’s how I’m structuring my workouts for each phase of the cycle:

Cutting Phase: Training Schedule (12 weeks):

• Day 1: Shoulders, Traps and Abs
• Day 2: Chest and Triceps and Calves
• Day 3: Back and Biceps.
• Day 4: Legs
  Rest
  Repeat

In addition to the above and for more information regarding cardio, etc., I have an extremely active job (I average 16k steps at work and upwards of 23k if I'm really pushing it) and work afternoon shifts, typically 1 pm—12 pm.

Diet:
I'm currently on 2400 calories for cutting (pretty easy to hit on my appetite). I aim for 200/250g of daily protein intake but don't strictly track calories yet. I have downloaded Easy Diet Diary (an AUS-based app for tracking). I'll add pictures and a breakdown of what I eat before I go to work most days to keep myself accountable.

I've been eyeballing it usually, and I've been getting away with overeating because of how active I am while at work. I usually stick to a very predictable daily diet, which is generally low fat, and fill the rest with a variety of carb sources.

I'll be sharing photos of what I eat to illustrate what I mean. I'm open to feedback, of course. Just note that I can't stomach fish or the smell of it, so that's why it isn't in my diet, haha.

Pre cycle blood test results:
To be added here (booked in for a test tomorrow morning at 9am)

Background information: Before the first cycle, my total T was 8.6ngol/L, and I was denied TRT, which led to finding this forum and all the good vendors we have to choose from here. So, to me, anything above that initial test will be fantastic.

Anyway, this is my first time logging anything like this, so be gentle. Again, I'm happy to take any and all suggestions so I can get the most out of this cutting phase and continue learning and honing my craft to improve my physique even further.

Thanks!

 

[Pigsy]

Will be following

 

[Ratatata]

Welcome from the Aussie section of Evo and my first ever log

I’m PUMPED to start my 12-week steroid cycle, and I want to give a special shoutout to @RandDPharma (@RofRandD & @DofRandD) for all of their help sourcing and supplying top-notch gear for this cutting phase, in particular his Test E, Primo and Winstrol caps (and EQ but not for this cycle). Other gear is supplied by and purchased from @BigBoyLabs for the Anavar tubs and @HybridLabs for the chikin feed cycle support and Clenbuterol.

• Age: Early 30s
• Weight: 88.4kg
• Height: 186cm
• Training Experience: Intermediate, with ~6 years of natural strength training off and on based on my health since I had a pretty bad motorbike accident a few years back that threw a spanner in the works concerning training and life in general.
• Cycle History: I've done one Test E and Masteron cycle @ 500mg each. I saw phenomenal results from this, given I had some muscle memory (I assume this was the case anyway)
• Injury & Health: I had a motorbike accident in July 2020 after getting smashed by a 4WD that went through a stop sign. I broke both of my arms pretty badly and fractured my C4 and C5 vertebrae, along with ripping my MCL and PCL ligaments from my right knee. I had to learn to walk and use my hands again, albeit heavily modified, and change jobs because of the accident.
  
  Anyway, long story short, I recovered after 3.5 years off work, just focusing fixing myself and studying for the new job. I got back into training after literally withering away from my post-accident weight of 87 kg to 64kg.

Goal for this cycle:
Ideally, I like to lean down more (Say 78-80kg, give or take) and retain as much muscle as possible while cutting BF% with more attention to my shoulders and chest, as I'd like to grow these areas now and on the next bulking phase.

Supps:
Just taking Chikin Feed at the moment along with Vit C 1000mg. No pain killers anymore - been off them cold turkey for a solid year now.

Chikin Feed Contents:

1. 40mg Telmisartan
2. 500mg Metformin
3. 50mg Aspirin
4. 5mg Cialis
5. 250mg TUDCA
6. 400mg AlphaGPC
7. 600mg NAC

The cycle:

• Testosterone Enanthate: 300mg weekly (split into two injections on Monday & Friday). R&D Pharma supplied it.
• Primobolan Enanthate: 500mg weekly (split into two injections on Monday & Friday). R&D Pharma supplied it.
• Anavar: 20mg pre-workout, taken sublingually and supplied by BigBoyLabs.
• Clenbuterol: 100mcg taken daily and supplied by Hybrid Labs.
• Stanozolol: 20mg caps, taken daily after week six and supplied by R&D Pharma to really cut down on BF% in the later stages of the cutting phase.

The first four/five weeks will be all about building a solid foundation and honing in on my diet. I'll be using R&D Pharmas' Test E, I’m confident in its potency and effectiveness. Adding their Primobolan and Winstrol will help me preserve lean mass while further reducing my BF%. I’ll also run BigBoyLabs Anavar and HybridLabs Clenbuterol throughout this cutting phase.

From Week 6 onwards, I’ll add R&D Pharma’s Winstrol 20mg caps to enhance the cutting phase further. I'm open to changing the timing of when I add this in, as I've never used it before.

My training split is pretty easy, in my opinion, but I am happy to take suggestions and implement changes on anything and everything to achieve the best results possible. Here’s how I’m structuring my workouts for each phase of the cycle:

Cutting Phase: Training Schedule (12 weeks):

• Day 1: Shoulders, Traps and Abs
• Day 2: Chest and Triceps and Calves
• Day 3: Back and Biceps.
• Day 4: Legs
  Rest
  Repeat

In addition to the above and for more information regarding cardio, etc., I have an extremely active job (I average 16k steps at work and upwards of 23k if I'm really pushing it) and work afternoon shifts, typically 1 pm—12 pm.

Diet:
I'm currently on 2400 calories for cutting (pretty easy to hit on my appetite). I aim for 200/250g of daily protein intake but don't strictly track calories yet. I have downloaded Easy Diet Diary (an AUS-based app for tracking). I'll add pictures and a breakdown of what I eat before I go to work most days to keep myself accountable.

I've been eyeballing it usually, and I've been getting away with overeating because of how active I am while at work. I usually stick to a very predictable daily diet, which is generally low fat, and fill the rest with a variety of carb sources.

I'll be sharing photos of what I eat to illustrate what I mean. I'm open to feedback, of course. Just note that I can't stomach fish or the smell of it, so that's why it isn't in my diet, haha.

Pre cycle blood test results:
To be added here (booked in for a test tomorrow morning at 9am)

Background information: Before the first cycle, my total T was 8.6ngol/L, and I was denied TRT, which led to finding this forum and all the good vendors we have to choose from here. So, to me, anything above that initial test will be fantastic.

Anyway, this is my first time logging anything like this, so be gentle. Again, I'm happy to take any and all suggestions so I can get the most out of this cutting phase and continue learning and honing my craft to improve my physique even further.

Thanks!

Never done orals will be interesting to know how u go. Will be following keep updating!!

 

[CypherOCE]

Never done orals will be interesting to know how u go. Will be following keep updating!!

Definitely will bro! About to hit the gym soon so ill log that and add the blood test results once they come back hopefully by the end of the week with the hope I can start first pin Sunday / Monday

 

[Ratatata]

Definitely will bro! About to hit the gym soon so ill log that and add the blood test results once they come back hopefully by the end of the week with the hope I can start first pin Sunday / Monday

Primo is nice compound absolutely luved it. Enjoy the ride!!

 

[BigBoyLabs]

Good stuff brother - keen to see what you can do with it!!

 

[Eddie Haskell]

Welcome from the Aussie section of Evo and my first ever log

I’m PUMPED to start my 12-week steroid cycle, and I want to give a special shoutout to @RandDPharma (@RofRandD & @DofRandD) for all of their help sourcing and supplying top-notch gear for this cutting phase, in particular his Test E, Primo and Winstrol caps (and EQ but not for this cycle). Other gear is supplied by and purchased from @BigBoyLabs for the Anavar tubs and @HybridLabs for the chikin feed cycle support and Clenbuterol.

• Age: Early 30s
• Weight: 88.4kg
• Height: 186cm
• Training Experience: Intermediate, with ~6 years of natural strength training off and on based on my health since I had a pretty bad motorbike accident a few years back that threw a spanner in the works concerning training and life in general.
• Cycle History: I've done one Test E and Masteron cycle @ 500mg each. I saw phenomenal results from this, given I had some muscle memory (I assume this was the case anyway)
• Injury & Health: I had a motorbike accident in July 2020 after getting smashed by a 4WD that went through a stop sign. I broke both of my arms pretty badly and fractured my C4 and C5 vertebrae, along with ripping my MCL and PCL ligaments from my right knee. I had to learn to walk and use my hands again, albeit heavily modified, and change jobs because of the accident.
  
  Anyway, long story short, I recovered after 3.5 years off work, just focusing fixing myself and studying for the new job. I got back into training after literally withering away from my post-accident weight of 87 kg to 64kg.

Goal for this cycle:
Ideally, I like to lean down more (Say 78-80kg, give or take) and retain as much muscle as possible while cutting BF% with more attention to my shoulders and chest, as I'd like to grow these areas now and on the next bulking phase.

Supps:
Just taking Chikin Feed at the moment along with Vit C 1000mg. No pain killers anymore - been off them cold turkey for a solid year now.

Chikin Feed Contents:

1. 40mg Telmisartan
2. 500mg Metformin
3. 50mg Aspirin
4. 5mg Cialis
5. 250mg TUDCA
6. 400mg AlphaGPC
7. 600mg NAC

The cycle:

• Testosterone Enanthate: 300mg weekly (split into two injections on Monday & Friday). R&D Pharma supplied it.
• Primobolan Enanthate: 500mg weekly (split into two injections on Monday & Friday). R&D Pharma supplied it.
• Anavar: 20mg pre-workout, taken sublingually and supplied by BigBoyLabs.
• Clenbuterol: 100mcg taken daily and supplied by Hybrid Labs.
• Stanozolol: 20mg caps, taken daily after week six and supplied by R&D Pharma to really cut down on BF% in the later stages of the cutting phase.

The first four/five weeks will be all about building a solid foundation and honing in on my diet. I'll be using R&D Pharmas' Test E, I’m confident in its potency and effectiveness. Adding their Primobolan and Winstrol will help me preserve lean mass while further reducing my BF%. I’ll also run BigBoyLabs Anavar and HybridLabs Clenbuterol throughout this cutting phase.

From Week 6 onwards, I’ll add R&D Pharma’s Winstrol 20mg caps to enhance the cutting phase further. I'm open to changing the timing of when I add this in, as I've never used it before.

My training split is pretty easy, in my opinion, but I am happy to take suggestions and implement changes on anything and everything to achieve the best results possible. Here’s how I’m structuring my workouts for each phase of the cycle:

Cutting Phase: Training Schedule (12 weeks):

• Day 1: Shoulders, Traps and Abs
• Day 2: Chest and Triceps and Calves
• Day 3: Back and Biceps.
• Day 4: Legs
  Rest
  Repeat

In addition to the above and for more information regarding cardio, etc., I have an extremely active job (I average 16k steps at work and upwards of 23k if I'm really pushing it) and work afternoon shifts, typically 1 pm—12 pm.

Diet:
I'm currently on 2400 calories for cutting (pretty easy to hit on my appetite). I aim for 200/250g of daily protein intake but don't strictly track calories yet. I have downloaded Easy Diet Diary (an AUS-based app for tracking). I'll add pictures and a breakdown of what I eat before I go to work most days to keep myself accountable.

I've been eyeballing it usually, and I've been getting away with overeating because of how active I am while at work. I usually stick to a very predictable daily diet, which is generally low fat, and fill the rest with a variety of carb sources.

I'll be sharing photos of what I eat to illustrate what I mean. I'm open to feedback, of course. Just note that I can't stomach fish or the smell of it, so that's why it isn't in my diet, haha.

Pre cycle blood test results:
To be added here (booked in for a test tomorrow morning at 9am)

Background information: Before the first cycle, my total T was 8.6ngol/L, and I was denied TRT, which led to finding this forum and all the good vendors we have to choose from here. So, to me, anything above that initial test will be fantastic.

Anyway, this is my first time logging anything like this, so be gentle. Again, I'm happy to take any and all suggestions so I can get the most out of this cutting phase and continue learning and honing my craft to improve my physique even further.

Thanks!

@CypherOCE welcome welcome to the EVO family very detailed log thanks for the share.

A few things to discuss for us.

Cycle
100mcg of clenbuterol is too much IMO, start with 20-40mcg and see how you like it 2on/2off
anavar and winstrol= best cut ever LOVE that mix

Injury
Amazing come back and impressive you got back on your feet and coming back strong very respected
I'd like to see you add bpc157 and tb500 to this log if you can not sure of your situation

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 update please
Training, please share actual exercises reps sets and weights, as you go especially get stronger- as you go update the weights and reps/sets please
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 digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, update every 2 weeks if you can please
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

 

[CypherOCE]

@CypherOCE welcome welcome to the EVO family very detailed log thanks for the share.

A few things to discuss for us.

Cycle
100mcg of clenbuterol is too much IMO, start with 20-40mcg and see how you like it 2on/2off
anavar and winstrol= best cut ever LOVE that mix

Injury
Amazing come back and impressive you got back on your feet and coming back strong very respected
I'd like to see you add bpc157 and tb500 to this log if you can not sure of your situation

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 update please
Training, please share actual exercises reps sets and weights, as you go especially get stronger- as you go update the weights and reps/sets please
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 digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, update every 2 weeks if you can please
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 for the detailed reply! Very much appreciated @Eddie Haskell

Info on the clean dosage is noted and welcomed i’ll reduce the amount down.

I was just talking to R&D about this earlier today as some at work suggested it might be beneficial. At this point, anything that can help manage the pain and nerve damage would be greatly welcomed

I've logged today's food intake a screenshot is attached. today was an RDO so not big movement tonight but still managed to get 9587 steps in. Managed to eat over the 2500 which isn't ideal but all in all it was a good productive day.

Gear porn: attached some photos believe and will take some more tomorrow

Supplement wise, I don't really take anything to tell you the truth. Open to any and all suggestions about what would be wise to add in.

Training: Shoulders & Traps

3 x 25kg shoulder press

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 9 - bitched it and didn't have a spotter otherwise I should've squeezed out the 12.

3 x single arm front raises - 12.5kg

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 12

3 x side lateral raise with dumbells - 8kg

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn.

First set: 15
Second set: 16
Third set: 15
Fourth set: 12

3 x machine lateral raises - 25kg

Rep range: as many as I can until failure to get a good burn and pump in the side delts.

First set: 15
Second set: 13
Third set: 11

3 x face pulls with rope on the cable machine

Rep range: 10-12 heavy sets. 40kg

First set: 15
Second set: 16
Third set: 15

3 x reverse flys on the peak deck machine

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn especially after face pulls. I find this works well for me.

First set: 15
Second set: 13
Third set: 8

6 x dumbell shrugs - 40kg and pyramid up 2.5kg each set until I hit the 50s.

Rep range: 15+ - usually until my grip and form fails.

First set: 23
Second set: 23
Third set: 22
Fourth set: 20
Fifth set: 17
Sixth set: 15

Also attached photo of dinner part of it anyway

 

[CypherOCE]

Had the blood test this morning - should have results back by Friday (hopefully)

Breakfast this morning

3 eggs scrambled with some avocado and goats cheese

 

[Npcclassicphysique champ]

Thanks for the detailed reply! Very much appreciated @Eddie Haskell

Info on the clean dosage is noted and welcomed i’ll reduce the amount down.

I was just talking to R&D about this earlier today as some at work suggested it might be beneficial. At this point, anything that can help manage the pain and nerve damage would be greatly welcomed

I've logged today's food intake a screenshot is attached. today was an RDO so not big movement tonight but still managed to get 9587 steps in. Managed to eat over the 2500 which isn't ideal but all in all it was a good productive day.

Gear porn: attached some photos believe and will take some more tomorrow

Supplement wise, I don't really take anything to tell you the truth. Open to any and all suggestions about what would be wise to add in.

Training: Shoulders & Traps

3 x 25kg shoulder press

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 9 - bitched it and didn't have a spotter otherwise I should've squeezed out the 12.

3 x single arm front raises - 12.5kg

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 12

3 x side lateral raise with dumbells - 8kg

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn.

First set: 15
Second set: 16
Third set: 15
Fourth set: 12

3 x machine lateral raises - 25kg

Rep range: as many as I can until failure to get a good burn and pump in the side delts.

First set: 15
Second set: 13
Third set: 11

3 x face pulls with rope on the cable machine

Rep range: 10-12 heavy sets. 40kg

First set: 15
Second set: 16
Third set: 15

3 x reverse flys on the peak deck machine

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn especially after face pulls. I find this works well for me.

First set: 15
Second set: 13
Third set: 8

6 x dumbell shrugs - 40kg and pyramid up 2.5kg each set until I hit the 50s.

Rep range: 15+ - usually until my grip and form fails.

First set: 23
Second set: 23
Third set: 22
Fourth set: 20
Fifth set: 17
Sixth set: 15

Also attached photo of dinner part of it anyway

thats great, stay sharing as you go @CypherOCE the goal is to have an ongoing log where you're sharing your training diet and meals so the EVO family can support you

 

[stevesmi]

Great start to this log man the food looks amazing

 

[CypherOCE]

Chest and calves today:

Chest:

5 x Dumbell chest press

1 x warm up - 12.5kg
10 reps

4 working sets - 22.5kg
10 reps

4 x Incline dumbell chest press

2.5 sets @ 22.5kg
1.5 sets @ 17.5kg
10 reps

2 x Machine incline (until failure)
20kg plates each side
2 sets

1st: 16 reps until failure
2nd: 12 reps until failure

4 x Machine pec flys (high to low)
4 sets @ 43kg
10 reps or until failure whichever occurs first

4 x Cable flys (low to high)
4 sets going until failure each time

This weight is negligible its just to get a good pump as my chest is something I'd like to bring up going forward.

Triceps:

4 x rope pull downs
4 sets @ 13.6kg - 12 reps or until failure

4 x straight bar push downs
4 sets @ 20.4kg - 12 reps or until failure

4 x overhead rope extensions
4 sets @ 13.6kg - 12 reps or until failure



Calves:

5 x seated calf raises @ 40kg
Until failure each set

5 x standing calf raises @ 70kg
Until failure for each set

Post gym snack below too

Chicken burrito
Protein shake and a banana

 

[Grumpy]

Will be following along sounds like a great cycle

 

[Mobster]

If you'd like and have the time I'd like to hear more about the recovery and comeback. Others could learn

 

[CypherOCE]

If you'd like and have the time I'd like to hear more about the recovery and comeback. Others could learn

I can make time, just at work but if you have any questions more than happy to answer anything and everything

I'll post some photos of the bike and my arms below. I'll dig through an old phone when I find which box it's in and see if I some more

Recovery was long and painful - probably went about it the wrong way by taking the pain killers and giving myself another added problem but I've kicked that habit gladly and I just grin and suck it up now

 

[Grumpy]

I can make time, just at work but if you have any questions more than happy to answer anything and everything

I'll post some photos of the bike and my arms below. I'll dig through an old phone when I find which box it's in and see if I some more

Recovery was long and painful - probably went about it the wrong way by taking the pain killers and giving myself another added problem but I've kicked that habit gladly and I just grin and suck it up now

Looks pretty intense glad you made it through

 

[BigBoyLabs]

I can make time, just at work but if you have any questions more than happy to answer anything and everything

I'll post some photos of the bike and my arms below. I'll dig through an old phone when I find which box it's in and see if I some more

Recovery was long and painful - probably went about it the wrong way by taking the pain killers and giving myself another added problem but I've kicked that habit gladly and I just grin and suck it up now

Gnarly stuff brother!

 

[CypherOCE]

Looks pretty intense glad you made it through

Gnarly stuff brother!

Glad to still be here that's for sure! It didn't even cross my mind when I saw it unfold in front of me I just thought to myself ahh fuck and then I woke up while sliding down the road

Life works in mysterious ways haha

 

[CypherOCE]

Updates on pre cycle bloods are back

Roidsafe was super bloody fast.

Everything else is where I'd expect it to be with LH being higher than usually (Assuming this is from the HCG?)

Test is back up above my pre first cycle test which is fkn amazing.

Only issue with the tests was cholesterol was high. I'm not sure why that is so high but open to suggestions on how to reduce it back to normal ranges and cutting certain foods from the diet if needed.

Anyway, photos are below.

 

[Grumpy]

Updates on pre cycle bloods are back

Roidsafe was super bloody fast.

Everything else is where I'd expect it to be with LH being higher than usually (Assuming this is from the HCG?)

Test is back up above my pre first cycle test which is fkn amazing.

Only issue with the tests was cholesterol was high. I'm not sure why that is so high but open to suggestions on how to reduce it back to normal ranges and cutting certain foods from the diet if needed.

Anyway, photos are below.

Did you have a big training session before bloods like day before or day of the test

 

[CypherOCE]

Did you have a big training session before bloods like day before or day of the test

I did shoulders the day before and went to town on them from what I'd normally do

No test either, was waiting for the bloodwork

 

[Grumpy]

I did shoulders the day before and went to town on them from what I'd normally do

No test either, was waiting for the bloodwork

Big gym session can affect your liver values does it to me big time

 

[CypherOCE]

Big gym session can affect your liver values does it to me big time

Alright, ill still keep an eye out for it anyway and adjust what I eat. Cut out the processed crap and no more salami just made a whole bunch of it

 

[Grumpy]

Alright, ill still keep an eye out for it anyway and adjust what I eat. Cut out the processed crap and no more salami just made a whole bunch of it

So did I dam salami
But that would affect your cholesterol more

 

[CypherOCE]

Last one for the day

Few steps off 18k for the day. Not to shabby. Still waiting on my replacement watch to come so I don't have any active minute data or sleep score etc.

 

[Quadsweep]

We are excited to see your first log as well
you are into your prime age let's do this

 

[BodyMonster34]

bro I'm looking forward to seeing your results
12 weeks cycle is bread and butter

 

[JasonPriest]

nice cycle I like var and Primo a lot
you're gonna get some good recomping benefits

 

[Wootoom]

this will be an exciting one to follow
winstrol is a nice one to cut down!

 

[Vadim Fedorov]

definitely a nice lean muscle mass Builder
this will be cool to follow your progress

 

[2Thick]

nice job posting up the meal pictures
it sounds like you had a really tough recovery

 

[e2]

wow that's a horrible motorbike accident
seems like you've been through a lot having to come back from that

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

sorry about your injuries
that really sucks hopefully you got a nice payout from the person who hit you

 

[chesty]

man that's a brutal accident you went through
those X-ray pictures are scary

 

[ROIDDERS]

glad you came out of that and one piece
now you have a new lease on life

 

[Masonic Bodybuilder]

What a story man. It is incredible that you are at the point of being able to train and run a cycle! I am really looking forward to following along.

 

[Noah Wixx]

Definitely gonna be following along and checking in on this one

 

[CypherOCE]

Back day:

Close grip lat pull downs

1 warm up up 41kg.
4 working sets

1: 8 x 73kg
2: 8 x 68kg
3: 8 x 64kg
4: failure @ 50kg

T-bar Rows
4 sets of 12 or until form and grip give way @ 30kg

(my grip strength is dog water)

Seated rows

3 sets until failure or grip fails
5 x 73kg
7 x 64kg
10 x 55kg

Machine Pullovers
3 sets

11 x 50kg
10 x 43kg
10 x 36kg
Until failure @ 30kg

Biceps:

Bicep curls
4 sets

1. 10 x 15kg
2. 10 x 15kg
3. 10 x 10kg
4. 10 10kg

Hammer curls
3 sets @ 10kg

21s
3 sets @ 15kgs

7 partial reps
7 half range reps
7 full reps

Lunch:

1 x Chicken Maryland and 1 cup of mixed vegetables - needed something relerively quick because I have a meeting at work I can't miss so have to leave the house earlier than usual.

Sneaky gear porn attached too

Test E and Prino and Winnie from the good people over at @DofRandD

Anavar from another great Aussie vendor in @BigBoyLabs

Just waiting on the clen from @HybridLabs to arrive

 

[CypherOCE]

But over the calorie intake today but had a big day at work with the steps so I think it should even out.

 

[RoySimpson]

Welcome from the Aussie section of Evo and my first ever log

I’m PUMPED to start my 12-week steroid cycle, and I want to give a special shoutout to @RandDPharma (@RofRandD & @DofRandD) for all of their help sourcing and supplying top-notch gear for this cutting phase, in particular his Test E, Primo and Winstrol caps (and EQ but not for this cycle). Other gear is supplied by and purchased from @BigBoyLabs for the Anavar tubs and @HybridLabs for the chikin feed cycle support and Clenbuterol.

• Age: Early 30s
• Weight: 88.4kg
• Height: 186cm
• Training Experience: Intermediate, with ~6 years of natural strength training off and on based on my health since I had a pretty bad motorbike accident a few years back that threw a spanner in the works concerning training and life in general.
• Cycle History: I've done one Test E and Masteron cycle @ 500mg each. I saw phenomenal results from this, given I had some muscle memory (I assume this was the case anyway)
• Injury & Health: I had a motorbike accident in July 2020 after getting smashed by a 4WD that went through a stop sign. I broke both of my arms pretty badly and fractured my C4 and C5 vertebrae, along with ripping my MCL and PCL ligaments from my right knee. I had to learn to walk and use my hands again, albeit heavily modified, and change jobs because of the accident.
  
  Anyway, long story short, I recovered after 3.5 years off work, just focusing fixing myself and studying for the new job. I got back into training after literally withering away from my post-accident weight of 87 kg to 64kg.

Goal for this cycle:
Ideally, I like to lean down more (Say 78-80kg, give or take) and retain as much muscle as possible while cutting BF% with more attention to my shoulders and chest, as I'd like to grow these areas now and on the next bulking phase.

Supps:
Just taking Chikin Feed at the moment along with Vit C 1000mg. No pain killers anymore - been off them cold turkey for a solid year now.

Chikin Feed Contents:

1. 40mg Telmisartan
2. 500mg Metformin
3. 50mg Aspirin
4. 5mg Cialis
5. 250mg TUDCA
6. 400mg AlphaGPC
7. 600mg NAC

The cycle:

• Testosterone Enanthate: 300mg weekly (split into two injections on Monday & Friday). R&D Pharma supplied it.
• Primobolan Enanthate: 500mg weekly (split into two injections on Monday & Friday). R&D Pharma supplied it.
• Anavar: 20mg pre-workout, taken sublingually and supplied by BigBoyLabs.
• Clenbuterol: 100mcg taken daily and supplied by Hybrid Labs.
• Stanozolol: 20mg caps, taken daily after week six and supplied by R&D Pharma to really cut down on BF% in the later stages of the cutting phase.

The first four/five weeks will be all about building a solid foundation and honing in on my diet. I'll be using R&D Pharmas' Test E, I’m confident in its potency and effectiveness. Adding their Primobolan and Winstrol will help me preserve lean mass while further reducing my BF%. I’ll also run BigBoyLabs Anavar and HybridLabs Clenbuterol throughout this cutting phase.

From Week 6 onwards, I’ll add R&D Pharma’s Winstrol 20mg caps to enhance the cutting phase further. I'm open to changing the timing of when I add this in, as I've never used it before.

My training split is pretty easy, in my opinion, but I am happy to take suggestions and implement changes on anything and everything to achieve the best results possible. Here’s how I’m structuring my workouts for each phase of the cycle:

Cutting Phase: Training Schedule (12 weeks):

• Day 1: Shoulders, Traps and Abs
• Day 2: Chest and Triceps and Calves
• Day 3: Back and Biceps.
• Day 4: Legs
  Rest
  Repeat

In addition to the above and for more information regarding cardio, etc., I have an extremely active job (I average 16k steps at work and upwards of 23k if I'm really pushing it) and work afternoon shifts, typically 1 pm—12 pm.

Diet:
I'm currently on 2400 calories for cutting (pretty easy to hit on my appetite). I aim for 200/250g of daily protein intake but don't strictly track calories yet. I have downloaded Easy Diet Diary (an AUS-based app for tracking). I'll add pictures and a breakdown of what I eat before I go to work most days to keep myself accountable.

I've been eyeballing it usually, and I've been getting away with overeating because of how active I am while at work. I usually stick to a very predictable daily diet, which is generally low fat, and fill the rest with a variety of carb sources.

I'll be sharing photos of what I eat to illustrate what I mean. I'm open to feedback, of course. Just note that I can't stomach fish or the smell of it, so that's why it isn't in my diet, haha.

Pre cycle blood test results:
To be added here (booked in for a test tomorrow morning at 9am)

Background information: Before the first cycle, my total T was 8.6ngol/L, and I was denied TRT, which led to finding this forum and all the good vendors we have to choose from here. So, to me, anything above that initial test will be fantastic.

Anyway, this is my first time logging anything like this, so be gentle. Again, I'm happy to take any and all suggestions so I can get the most out of this cutting phase and continue learning and honing my craft to improve my physique even further.

Thanks!

@CypherOCE Awesome log right here!

 

[ballin2504]

Love The food pics

 

[CypherOCE]

Fasted morning weigh in just out of curiosity today

Currently at 86.65kg

Visually love handles are fading - absolutely wrapped about that I always seem to pack in the weight around my mid section and legs.

Rest day today so cals are pretty similiar but ill probably go for a walk around before heading into work later in the afternoon.

Anyone have thoughts on the current AAS stack dosages?

Should I start low and ramp up or hit it hard and go balls to the wall straight away?

 

[Npcclassicphysique champ]

Fasted morning weigh in just out of curiosity today

Currently at 86.65kg

Visually love handles are fading - absolutely wrapped about that I always seem to pack in the weight around my mid section and legs.

Rest day today so cals are pretty similiar but ill probably go for a walk around before heading into work later in the afternoon.

Anyone have thoughts on the current AAS stack dosages?

Should I start low and ramp up or hit it hard and go balls to the wall straight away?

@CypherOCE getting lean is key and you doing it

on the aas stack you using? you want us to mod your cycle?
what is your final call on the gear you going to use

and balls will shrink fast lol

 

[Grumpy]

Fasted morning weigh in just out of curiosity today

Currently at 86.65kg

Visually love handles are fading - absolutely wrapped about that I always seem to pack in the weight around my mid section and legs.

Rest day today so cals are pretty similiar but ill probably go for a walk around before heading into work later in the afternoon.

Anyone have thoughts on the current AAS stack dosages?

Should I start low and ramp up or hit it hard and go balls to the wall straight away?

I'd personally go straight in your cycle is fairly mild no need to ramp up

 

[CypherOCE]

@CypherOCE getting lean is key and you doing it

on the aas stack you using? you want us to mod your cycle?
what is your final call on the gear you going to use

and balls will shrink fast lol

Yeah if you don't mind and have time I'd like to hear your thoughts and opinions on it and if I should change dosages etc

Always happy to hear another experienced opinion

Still if the thinking:

Test & primo with anavar pre workout and clen with a 2 on 2 off method as suggested earlier

And after I get to around 80kg ill add in the winny and see just how far how I can really push it to get ridiculously peeled

 

[CypherOCE]

I'd personally go straight in your cycle is fairly mild no need to ramp up

I might just have to pin before work I don't think I can wait longer hahahaha

 

[Npcclassicphysique champ]

Yeah if you don't mind and have time I'd like to hear your thoughts and opinions on it and if I should change dosages etc

Always happy to hear another experienced opinion

Still if the thinking:

Test & primo with anavar pre workout and clen with a 2 on 2 off method as suggested earlier

And after I get to around 80kg ill add in the winny and see just how far how I can really push it to get ridiculously peeled

@CypherOCE test primo anavar clen

honestly with your size I would do this

250mgs testosterone /week split dose
200mgs primobolan/week split dose
40mgs anavar/day split dose
20mcg clenbuterol/day split dose

kick that off for 3 weeks see how you feel after, if you feel results are good stay but if you feel your training diet we dialed in with the EVO family but you still want more 3 weeks in, you can bump it up

 

[Grumpy]

I might just have to pin before work I don't think I can wait longer hahahaha

Do it probably better getting the build up in your system before starting the chicken feed anyway

 

[Coolguy]

Awesome cycle.
I'd personally run primo at a higher dose then test help keep e2 in check but depends on your bloods.
Keen to see how you progress

 

[CypherOCE]

@CypherOCE test primo anavar clen

honestly with your size I would do this

250mgs testosterone /week split dose
200mgs primobolan/week split dose
40mgs anavar/day split dose
20mcg clenbuterol/day split dose

kick that off for 3 weeks see how you feel after, if you feel results are good stay but if you feel your training diet we dialed in with the EVO family but you still want more 3 weeks in, you can bump it up

Awesome cycle.
I'd personally run primo at a higher dose then test help keep e2 in check but depends on your bloods.
Keen to see how you progress

Thank you both for taking the time to reply, I truly appreciate it.

Would it be wise to do the bloodwork again at 4 weeks instead of 6 then?

 

[Coolguy]

Thank you both for taking the time to reply, I truly appreciate it.

Would it be wise to do the bloodwork again at 4 weeks instead of 6 then?

Honestly up to you.
If your still fairly new to it I would it gives you good reference points for your markers.
I've pushed mine out to 6weeks or so

 

[CypherOCE]

Honestly up to you.
If your still fairly new to it I would it gives you good reference points for your markers.
I've pushed mine out to 6weeks or so

I've got three left with roidsafe I got the 4 test package

So I can definitely do it every month and post the results

 

[Ratatata]

I've got three left with roidsafe I got the 4 test package

So I can definitely do it every month and post the results

What’s ur goal with this cycle brother?

 

[CypherOCE]

What’s ur goal with this cycle brother?

Just trying to get back to pre accident physique if I'm being honest

I think I was around 83kg before we got married (accident was a few months into covid lockdown) and I was shredded to a T because we were going to Fiji and I wanted to look great

If I can get back to that again I'd be over the moon.

Ideally like to retain the little size I have and make it more defined and continue working on bring my chest and shoulders up

No idea about my back as its covered up with with a big tattoo but probably more so my lats.

 

[Ratatata]

Just trying to get back to pre accident physique if I'm being honest

I think I was around 83kg before we got married (accident was a few months into covid lockdown) and I was shredded to a T because we were going to Fiji and I wanted to look great

If I can get back to that again I'd be over the moon.

Ideally like to retain the little size I have and make it more defined and continue working on bring my chest and shoulders up

No idea about my back as its covered up with with a big tattoo but probably more so my lats.

Low e2 can give dry joints. Keep that in minds aswell as winstrol.

 

[Npcclassicphysique champ]

Thank you both for taking the time to reply, I truly appreciate it.

Would it be wise to do the bloodwork again at 4 weeks instead of 6 then?

yup i would go with bloods around week 4-5 @CypherOCE i think mid cycle bloods at that dose though honestly not really needed

 

[CypherOCE]

@CypherOCE test primo anavar clen

honestly with your size I would do this

250mgs testosterone /week split dose
200mgs primobolan/week split dose
40mgs anavar/day split dose
20mcg clenbuterol/day split dose

kick that off for 3 weeks see how you feel after, if you feel results are good stay but if you feel your training diet we dialed in with the EVO family but you still want more 3 weeks in, you can bump it up

Took your advice - pinned today

minus the clen as it hasn't arrived yet but hopefully soon

Either way

Its time to dial in

 

[CypherOCE]

Average steps for the day but running on fumes as I had a rough sleep

Pulled through and stuck to it regardless just under the 2400 cal mark so still tracking well.

I’ll hit shoulders again tomorrow before work and then legs on Saturday with a friend

 

[Npcclassicphysique champ]

Took your advice - pinned today

minus the clen as it hasn't arrived yet but hopefully soon

Either way

Its time to dial in

Average steps for the day but running on fumes as I had a rough sleep

View attachment 55388

Pulled through and stuck to it regardless just under the 2400 cal mark so still tracking well.

I’ll hit shoulders again tomorrow before work and then legs on Saturday with a friend

@CypherOCE a lot of steps thats good but it wont count as cardio unless you did it just non stop cardio

i wouldnt start with clen, go up

 

[CypherOCE]

@CypherOCE a lot of steps thats good but it wont count as cardio unless you did it just non stop cardio

i wouldnt start with clen, go up

Ohhh it’s fairly continuous haha usually an hour burst here and there as I’m walking around checking on things periodically throughout the night.

I’m just concerned I’m not eating enough with the energy expenditure, for example, this morning scales have me at 86kg and I was 86.65 yesterday

No clen to start I honestly don’t think I’ll need it. I’ll save it for another time

 

[CypherOCE]

No real improvement on shoulders from Mondays session other than the pump (I assume from the Anavar, thanks @BigBoyLabs) was phenomenal.

Really looking forward to this cycle and what I can push out of it.

Training: Shoulders & Traps

3 x 25kg shoulder press

Rep range: 10-12 each time
First set: 10
Second set: 12
Third set: 9

3 x single arm front raises - 12.5kg

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 12

3 x side lateral raise with dumbells - 10kg

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn.

First set: 15
Second set: 15
Third set: 15
Fourth set: 10

Then a few more in between the rest of the training with 5kg to maintain a good pump

3 x machine lateral raises - 25kg

Rep range: as many as I can until failure to get a good burn and pump in the side delts.

First set: 15
Second set: 12
Third set: 10

3 x face pulls with rope on the cable machine

Rep range: 10-12 heavy sets. 40kg

First set: 14
Second set: 16
Third set: 15

3 x reverse flys on the peak deck machine

Rep range: 15+

First set: 15
Second set: 13
Third set: 15 (last few were dodgy )

6 x dumbell shrugs - 40kg and pyramid up 2.5kg each set until I hit the 50s.

Rep range: 15+ - usually until my grip and form fails.

First set: 25
Second set: 25
Third set: 20
Fourth set: 16
Fifth set: 13
Sixth set: 10

Steps wise should be over 14k by the end of the shift and food is still the same.

I’ll cook up some new batches over the weekend for something different and add more carbs so I don’t feel as flat

 

[Ratatata]

No real improvement on shoulders from Mondays session other than the pump (I assume from the Anavar, thanks @BigBoyLabs) was phenomenal.

Really looking forward to this cycle and what I can push out of it.

Training: Shoulders & Traps

3 x 25kg shoulder press

Rep range: 10-12 each time
First set: 10
Second set: 12
Third set: 9

3 x single arm front raises - 12.5kg

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 12

3 x side lateral raise with dumbells - 10kg

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn.

First set: 15
Second set: 15
Third set: 15
Fourth set: 10

Then a few more in between the rest of the training with 5kg to maintain a good pump

3 x machine lateral raises - 25kg

Rep range: as many as I can until failure to get a good burn and pump in the side delts.

First set: 15
Second set: 12
Third set: 10

3 x face pulls with rope on the cable machine

Rep range: 10-12 heavy sets. 40kg

First set: 14
Second set: 16
Third set: 15

3 x reverse flys on the peak deck machine

Rep range: 15+

First set: 15
Second set: 13
Third set: 15 (last few were dodgy )

6 x dumbell shrugs - 40kg and pyramid up 2.5kg each set until I hit the 50s.

Rep range: 15+ - usually until my grip and form fails.

First set: 25
Second set: 25
Third set: 20
Fourth set: 16
Fifth set: 13
Sixth set: 10

Steps wise should be over 14k by the end of the shift and food is still the same.

I’ll cook up some new batches over the weekend for something different and add more carbs so I don’t feel as flat

Nice one bro!!! U made me more keen for anavar!!

 

[LevButlerov]

No real improvement on shoulders from Mondays session other than the pump (I assume from the Anavar, thanks @BigBoyLabs) was phenomenal.

Really looking forward to this cycle and what I can push out of it.

Training: Shoulders & Traps

3 x 25kg shoulder press

Rep range: 10-12 each time
First set: 10
Second set: 12
Third set: 9

3 x single arm front raises - 12.5kg

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 12

3 x side lateral raise with dumbells - 10kg

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn.

First set: 15
Second set: 15
Third set: 15
Fourth set: 10

Then a few more in between the rest of the training with 5kg to maintain a good pump

3 x machine lateral raises - 25kg

Rep range: as many as I can until failure to get a good burn and pump in the side delts.

First set: 15
Second set: 12
Third set: 10

3 x face pulls with rope on the cable machine

Rep range: 10-12 heavy sets. 40kg

First set: 14
Second set: 16
Third set: 15

3 x reverse flys on the peak deck machine

Rep range: 15+

First set: 15
Second set: 13
Third set: 15 (last few were dodgy )

6 x dumbell shrugs - 40kg and pyramid up 2.5kg each set until I hit the 50s.

Rep range: 15+ - usually until my grip and form fails.

First set: 25
Second set: 25
Third set: 20
Fourth set: 16
Fifth set: 13
Sixth set: 10

Steps wise should be over 14k by the end of the shift and food is still the same.

I’ll cook up some new batches over the weekend for something different and add more carbs so I don’t feel as flat

@CypherOCE shoulders traps are good, I see the ranges are nice but get the sets closer to the 15 for many so you always pumped up

how was food?

 

[CypherOCE]

Nice one bro!!! U made me more keen for anavar!!

I wasn’t sure what to expect from it so I’m pleasantly surprised haha my wife said “when did your shoulders get that big” loved it.

@CypherOCE shoulders traps are good, I see the ranges are nice but get the sets closer to the 15 for many so you always pumped up

how was food?

Thank you! I will implement this and let you know how I go!

Food was it’s been good. I’ve been at 2400 cals all week not 100% satisfied at all times but not absolutely starving.

Calorie breakdown has been: 200p 130c 50f - slightly give or take most days on those figures but that’s about the average.

I’ll make some new meals between now and Monday and post them / recipes for others.

 

[LevButlerov]

I wasn’t sure what to expect from it so I’m pleasantly surprised haha my wife said “when did your shoulders get that big” loved it.

Thank you! I will implement this and let you know how I go!

Food was it’s been good. I’ve been at 2400 cals all week not 100% satisfied at all times but not absolutely starving.

Calorie breakdown has been: 200p 130c 50f - slightly give or take most days on those figures but that’s about the average.

I’ll make some new meals between now and Monday and post them / recipes for others.

@CypherOCE good cal breakdown stay strong would like some meal pics too

 

[stevesmi]

Looking great brother keep up the good work

 

[Coolguy]

Good updates brother looking good

 

[Ratatata]

I wasn’t sure what to expect from it so I’m pleasantly surprised haha my wife said “when did your shoulders get that big” loved it.

Definitely getting now

 

[CypherOCE]

Leg day today with a friend.

Stretching

5 minutes on the stair master

Squats:
Warmup: 10 x 40kg

Working sets: 3 x 90kg ATG squats with 3 second pause at the bottom

4 x leg press @ 160kg

Seated calf raises x 4 @ 40kg

Leg extensions
3 x 50kg

Seated leg curls:
3 x 60kg

Prone leg curls
3 x 60kg

Standing calf raises
3 x 80kg

Plus a big 1 hour walk around this morning so I’ve hit my steps before I get back home

A productive Saturday so far.

 

[Mobster]

The volume vs weight thing needs to be looked at. Cos burn and volume can equate to endurance and not size. If the balance is right it works. If not...

 

[CypherOCE]

The volume vs weight thing needs to be looked at. Cos burn and volume can equate to endurance and not size. If the balance is right it works. If not...

I can up the weights and lower the volume if that’s what you’re talking about ?

 

[CypherOCE]

Smashed 2 x chicken burgers for dinner.

93.5p 63f 42c

 

[Ohdamn]

Regarding what Mobster mentioned about weights and volume

If you focus too much on volume with lighter weights, it will mainly build endurance. However, lifting heavier weights with the right balance of volume is what promotes muscle growth.

It all comes down to your goals.

For muscle size (hypertrophy), aim for 6-12 reps, 3-4 sets, using 65-80% of your one-rep max.

That burger looks so good!

 

[CypherOCE]

Regarding what Mobster mentioned about weights and volume

If you focus too much on volume with lighter weights, it will mainly build endurance. However, lifting heavier weights with the right balance of volume is what promotes muscle growth.

It all comes down to your goals.

For muscle size (hypertrophy), aim for 6-12 reps, 3-4 sets, using 65-80% of your one-rep max.

That burger looks so good!

Ahhh I see okay I’ll change things up thanks for the clarification

 

[Austin316]

you are making me hungry with this delicious looking food

 

[sambee38]

keep up the good work we love you

 

[BookerTNY]

meal pictures look fantastic you are the best

 

[Arabian]

we want to see you succeed keep it going

 

[Zyglamail]

love this update your workouts our fantastic

 

[Shrine]

good volume on the training keep it up

 

[caligirl85]

you're doing some good chord training I like it a lot

 

[zedhed]

nice work outs man you're building up your conditioning in the protein is fantastic

 

[25homes]

Good start here. Keep it coming bro

 

[CypherOCE]

you are making me hungry with this delicious looking food

keep up the good work we love you

meal pictures look fantastic you are the best

we want to see you succeed keep it going

love this update your workouts our fantastic

good volume on the training keep it up

you're doing some good chord training I like it a lot

nice work outs man you're building up your conditioning in the protein is fantastic

Good start here. Keep it coming bro

Thank you all for the kind words of encouragement, appreciate it.

 

[LevButlerov]

Thank you all for the kind words of encouragement, appreciate it.

EVO family is always here for you @CypherOCE

 

[CypherOCE]

Breakfast today - ham, egg and cheese on a English muffin

405 cals - 31p 27c 18f

 

[LevButlerov]

Breakfast today - ham, egg and cheese on a English muffin

405 cals - 31p 27c 18f

View attachment 55899

looks nice but do a protein shake with that too @CypherOCE

 

[CypherOCE]

looks nice but do a protein shake with that too @CypherOCE

I did with a Banana haha

Followed up with high protein pasta spag bol for lunch

 

[Noah Wixx]

My coach had me back off the volume because I was doing alot and I would do it with moderate- heavy weight, after backing off and doing 1 warmup set and 2 working sets strength has gone way up and overall I recover better and feel better.

 

[CypherOCE]

My coach had me back off the volume because I was doing alot and I would do it with moderate- heavy weight, after backing off and doing 1 warmup set and 2 working sets strength has gone way up and overall I recover better and feel better.

I will definitely try that out this week

I'll see how I go, worst case scenario I might ask around the Aussie section and see if I can find a coach to hell guide me

Thanks for the tip!

 

[Noah Wixx]

I will definitely try that out this week

I'll see how I go, worst case scenario I might ask around the Aussie section and see if I can find a coach to hell guide me

Thanks for the tip!

Yeah brother it's all about finding what works and maximize off of that, the way my coach has my sets is like this.

1x15 ( Warm Up )
2x10 or 2x12 ( 2 working sets )

I do a push pull leg split takes up 3 days out of the week the rest of the week is off days and rest, it's helped me get strong and go after it week after week.

Anytime I can help I will try my best brother

 

[CypherOCE]

Yeah brother it's all about finding what works and maximize off of that, the way my coach has my sets is like this.

1x15 ( Warm Up )
2x10 or 2x12 ( 2 working sets )

I do a push pull leg split takes up 3 days out of the week the rest of the week is off days and rest, it's helped me get strong and go after it week after week.

Anytime I can help I will try my best brother

I think that's entirely managable will give it a crack this week and report back throughtout the week thanks mate

 

[Noah Wixx]

I think that's entirely managable will give it a crack this week and report back throughtout the week thanks mate

No problem brother always here for helping, don't even mention it, I think you might like it, the key is making it challenging and fun, warm-up sets i go moderate and my working sets are my 2 heavy sets, little volume mixes with heavier training, it's is very nice in the fact you work hard it's exhausting but u can recover alot quicker.

 

[ballin2504]

Anavar is very underrated

 

[RoySimpson]

No real improvement on shoulders from Mondays session other than the pump (I assume from the Anavar, thanks @BigBoyLabs) was phenomenal.

Really looking forward to this cycle and what I can push out of it.

Training: Shoulders & Traps

3 x 25kg shoulder press

Rep range: 10-12 each time
First set: 10
Second set: 12
Third set: 9

3 x single arm front raises - 12.5kg

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 12

3 x side lateral raise with dumbells - 10kg

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn.

First set: 15
Second set: 15
Third set: 15
Fourth set: 10

Then a few more in between the rest of the training with 5kg to maintain a good pump

3 x machine lateral raises - 25kg

Rep range: as many as I can until failure to get a good burn and pump in the side delts.

First set: 15
Second set: 12
Third set: 10

3 x face pulls with rope on the cable machine

Rep range: 10-12 heavy sets. 40kg

First set: 14
Second set: 16
Third set: 15

3 x reverse flys on the peak deck machine

Rep range: 15+

First set: 15
Second set: 13
Third set: 15 (last few were dodgy )

6 x dumbell shrugs - 40kg and pyramid up 2.5kg each set until I hit the 50s.

Rep range: 15+ - usually until my grip and form fails.

First set: 25
Second set: 25
Third set: 20
Fourth set: 16
Fifth set: 13
Sixth set: 10

Steps wise should be over 14k by the end of the shift and food is still the same.

I’ll cook up some new batches over the weekend for something different and add more carbs so I don’t feel as flat

@CypherOCE this is awesome work!

 

[CypherOCE]

Chest Day:

2 x Dumbell chest press
1 x warm up - 15kg
15 reps

2 sets - 25kg
10 reps

2.5 x Incline dumbell chest press

1 x 25kg
5 solid reps before I couldn't go any further

2 sets @ 20kg
10 reps (struggled second set)

3 x Machine pec flys (high to low)

1 warm up x 43kg
2 sets x 50kg
10 reps or until failure whichever came first

(this felt really good and I got a wicked pump in my chest first time in a long time)

3 x assisted dips

3 sets until failure each time



Triceps:

3 x rope pull downs
2 sets @ 27kg
1 set (7) @ 36kg

3 x straight bar push downs
3sets @ 41kg

3 sets x overhead extensions
1 @ 18kg (too light)
1 @ 23kg (too light again)
1 @ 32kg for 10 reps

Calves:

3 x seated calf raises @ 50kg
10 reps

3 x standing calf raises @ 70kg

Abs:
4 x 50kg machine crunches

Food:

Breakfast - 1 x English muffin and protein shake w/ a banana.
Lunch: 1 x 150g blade steak 1 cup of frozen veggies
Dinner: unsure as yet gotta finish my meal prep

I'll post some photos of what I whip up tonight

 

[CypherOCE]

Chest Day:

2 x Dumbell chest press
1 x warm up - 15kg
15 reps

2 sets - 25kg
10 reps

2.5 x Incline dumbell chest press

1 x 25kg
5 solid reps before I couldn't go more without a spotter

2 sets @ 20kg
10 reps (struggled second set)

3 x Machine pec flys (high to low)

1 warm up x 43kg
2 sets x 50kg
10 reps or until failure whichever came first

(this felt really good and I got a wicked pump in my chest first time in a long time)

3 x assisted dips

3 sets until failure each time



Triceps:

3 x rope pull downs
2 sets @ 27kg
1 set (7) @ 36kg

3 x straight bar push downs
3sets @ 41kg

3 sets x overhead extensions
1 @ 18kg (too light)
1 @ 23kg (too light again)
1 @ 32kg for 10 reps

Calves:

3 x seated calf raises @ 50kg
10 reps

3 x standing calf raises @ 70kg

Abs:
4 x 50kg machine crunches

Food:

Breakfast - 1 x English muffin and protein shake w/ a banana.
Lunch: 1 x 150g blade steak 1 cup of frozen veggies
Dinner: unsure as yet gotta finish my meal prep

I'll post some photos of what I whip up tonight

Further to this I felt much better today.

First week back on probably just mental but I felt a little stronger today. Pinned both delts this morning before breakfast.

Gym session was good and I was supremely focused - even got a really good cheat pump with the machine flys, this doesn't happen to often so i was stocked.

As @Noah Wixx mentioned a few posts up I had a lot of volume. So Ive increased the weight across the board to try and limit myself to 2/3 sets but at a 80/85% weight of what I assume my 1RM would be.

If that pump was anything to go by I should be sore AF tomorrow morning

 

[Noah Wixx]

Further to this I felt much better today.

First week back on probably just mental but I felt a little stronger today. Pinned both delts this morning before breakfast.

Gym session was good and I was supremely focused - even got a really good cheat pump with the machine flys, this doesn't happen to often so i was stocked.

As @Noah Wixx mentioned a few posts up I had a lot of volume. So Ive increased the weight across the board to try and limit myself to 2/3 sets but at a 80/85% weight of what I assume my 1RM would be.

If that pump was anything to go by I should be sore AF tomorrow morning

Hell yeah brother that is awesome news and a great update i am happy you felt strong today and overall better, I know when I switched into this style of training my machine Incline chest press went up 30lbs in a matter of a few weeks time.

Overall the pump is amazing on this style of training and you will definitely grow, the key is maximum effort on sets making it count, 5 second pause, 5 second hold or squeeze putting more time under tension for every rep of every set, little tips and tricks you can do to force mlre blood and better pump overall. It can be brutal, but worth it.

That few second squeeze/hold/pause will make those 2 sets of 10-12 a hell of alot harder and more intense.

Careful with the delt injection it's a small muscle the side delts, it cant handle alot of oil, speaking in my own experience i got a bad infection one time from delt injection lol, I suggest rotation of the ventro glutes, if you look on a pair of jeans where the watch pocket sits is right where the ventro glute is on either side, super easy clean injection site.

Overall keep rocking my dude

 

[Eddie Haskell]

Further to this I felt much better today.

First week back on probably just mental but I felt a little stronger today. Pinned both delts this morning before breakfast.

Gym session was good and I was supremely focused - even got a really good cheat pump with the machine flys, this doesn't happen to often so i was stocked.

As @Noah Wixx mentioned a few posts up I had a lot of volume. So Ive increased the weight across the board to try and limit myself to 2/3 sets but at a 80/85% weight of what I assume my 1RM would be.

If that pump was anything to go by I should be sore AF tomorrow morning

feeling good is crucial @CypherOCE mentally its the big game you doing it man