Approved Log From endurance athlete to fitness - My first ever PED cycle log

[haldencapital]

I've been researching a lot from the forums over the last few months and now that I officially joined @Npcclassicphysique champ and @Eddie Haskell convinced me to do a log

Background
I've been lifting recreatively for almost 6 years. Prior to body build, i was an endurance athlete (road cycling). I remained natural since the beginning and even though mass is still lacking, I come from a long way : during my road cycling era, I used to weigh 135 lbs. You read that right. I was frail as hell! I was able to gain, slowly, 35 lbs over the course of the last 6 years. All, while remaining lean.

Stats
Gender: male
Age: 30
Height: 5' 10''
Weight: 170 lbs
Country: Canada

Goal
Try to hop on my first testosterone cycle and add some more lean mass. Most importantly, I want to do it with longevity in mind as I always preached. I want to keep lifting until i'm 90 years old if i can. The goal would be to acheive the most results possible with the least gear and side effects possible. I don't want to compete. A few more lean pounds are sufficient : i also want to stay athletic in the journey.

Diet
For the first 4 years, i was very regimented. Counting macros every day. I was around 2500 calories year-round. Chicken and rice, salmon, ground beef, eggs, greek yogourt, oatmeal with whey. Pretty much every day. Had I known better at the start, I would have completed a proper bulk to benefit out of the newbie gains. But transitioning from endurance training (severals hours a day, 12000kms of biking every year) to weightlifting wasn't so easy to grasp. I used to eat 4000-5000 calories a day at 135 lbs when i was riding my bike. Pretty much eating whatever in large quantities. There was no way I was going to keep eating like that by lifting weights 1 hour a day! So, I took it as a marathon and slowly build up through the years.

Miscellaneous
2023 and 2024 were difficult. Divorce and business problems. It took a toll on me. I didn't really track food in 2024. With a few years of counting macros behind my belt, it wasn't hard to estimate but the discipline wasn't there. Furthermore, I started drinking alcohol which I never did before. This lasted for about 6 months during Q2 and Q3 2024. Needless to say that drinking is a total waste for muscle protein synthesis and a impediment to good sleep. I was still training when I had the mind to it but really had no objective in mind. Because of these life issues and the drinking, my testosterone levels were totally out of whack. See below.

Bloodwork
I started doing blood work every three months in June 2024. Due to the accute stress and the drinking, my levels were dead low. Sorry if there are typos I had to convert from nmol/L and pmol/L.

June 2024:

- Total testosterone : 289 ng/dl
- Free testosterone : 52 pg/ml
- Bioavailable testosterone : 111 ng/dl

The doctor prescribed me a very low dose of testosterone 50 mg per week to see how I would respond.

Despite the continuation of the drinking habits, the next bloodwork was encouraging.

November 2024:

- Total testosterone : 660 ng/dl
- Free testosterone : 110 pg/ml
- Bioavailable testosterone : 227 ng/dl

I basically went from the low end to the middle range as far as I understand, for a man my age.

What is next?

Get the military discipline back : no drinking, scheduled eating, no skipping the gym and proper sleep. I allow 3-4 weeks to structure myself. Then, I begin my first real (mild) cycle. Again, I want to reduce the side effects as much as possible for the most benefits possible. I want to access how my body reacts first in order to have the time for adjustments along the way. Blasting 500 mg a week from the get-go without knowing how my body will respond is a big no no given my goals.

Training (actual)
Chest/shoulders/abs
Legs
Back/Arms/abs
Off
Repeat

On average 90 minutes a day of brisk walking.

Weak points and strong points

Weak: arms. My forearms are so freaking long. I always had issues growing my arms (biceps) for that reason.
Strong : abs and back. Plus, ability to get lean and vascular due to the years of endurance training.

Cycle
Full transparency, in 2023 I ran an oral-only anavar cycle for 8 weeks. No experience besides that. Now, looking to add a base with testosterone cypionate. Again I want to take it slow as I always did, using mild/moderate products to better access my tolerance. This is what I had in mind:​

​

PED (looking for a response from @Nordic Fusion to get my orders, I heard good things about them because of you guys) If I don't hear back, I'll have to find another source.​

- Testosterone cypionate : 200-250 mg a week for 12 weeks. One injection per 4 days.

- this may be modified as I seem to be a very prone responder according to the very low TRT dose I've been prescribed and its impact on my test levels.​

- Anavar : 40mg a day for 6 weeks.

- mostly to build some strength during the build up/saturation period of the testosterone cypionate which I guess takes a few weeks. As I already used anavar, I know it's mild and well tolerated.​

- Aromasin : 12.5 mg as required (every 3-4 days as a proxy).

- I'm not sure how strong my estrogen conversion will be, so again, I will access the signs during the saturation phase of the testosterone cypionate.​

- Nolvadex : 40 mg for 2 weeks, 20 mg for 2-3 weeks after waiting 2-3 weeks following the last injection.

- I was planning to get some Nolvadex even if i'm on TRT simply because my TRT dose is very low at 50 mg. I just want to have it on hand so that I can hop on it if required after seeing my bloodwork post-cycle. Or should I simply keep using cypionate but at a higher dose such as 100 mg a week? Unsure as of now. I'll see.​

​

Supplements​

- TUDCA : 250 mg twice a day;
- Magnesium : 250 mg a day;
- Multi-vitamins;
- Vitamin B3.

Pictures
I'm very bad at posing and don't take pictures of myself very often. I was able to group pictures from year 0 to year 6. Year 0 was 6 years ago at 135 pounds. Yes, I had no musculature at all. Year 6 is now, with no pump. I am still not massive, but 35 pounds of lean mass heavier.

Here are the thumbnails, I believe y'all can see the full size images by clicking on it, i'm not too familiar with posting on forums.

I like to think that I got a good foundation to run my first cycle.

Year 0​	Year 1 and year 2​	Year 3​

​

Year 4 and year 5​	Year 6 (starting point as of now)​

LET THE FUN BEGING!!!

 

[Npcclassicphysique champ]

I've been researching a lot from the forums over the last few months and now that I officially joined @Npcclassicphysique champ and @Eddie Haskell convinced me to do a log

Background
I've been lifting recreatively for almost 6 years. Prior to body build, i was an endurance athlete (road cycling). I remained natural since the beginning and even though mass is still lacking, I come from a long way : during my road cycling era, I used to weigh 135 lbs. You read that right. I was frail as hell! I was able to gain, slowly, 35 lbs over the course of the last 6 years. All, while remaining lean.

Stats
Gender: male
Age: 30
Height: 5' 10''
Weight: 170 lbs
Country: Canada

Goal
Try to hop on my first testosterone cycle and add some more lean mass. Most importantly, I want to do it with longevity in mind as I always preached. I want to keep lifting until i'm 90 years old if i can. The goal would be to acheive the most results possible with the least gear and side effects possible. I don't want to compete. A few more lean pounds are sufficient : i also want to stay athletic in the journey.

Diet
For the first 4 years, i was very regimented. Counting macros every day. I was around 2500 calories year-round. Chicken and rice, salmon, ground beef, eggs, greek yogourt, oatmeal with whey. Pretty much every day. Had I known better at the start, I would have completed a proper bulk to benefit out of the newbie gains. But transitioning from endurance training (severals hours a day, 12000kms of biking every year) to weightlifting wasn't so easy to grasp. I used to eat 4000-5000 calories a day at 135 lbs when i was riding my bike. Pretty much eating whatever in large quantities. There was no way I was going to keep eating like that by lifting weights 1 hour a day! So, I took it as a marathon and slowly build up through the years.

Miscellaneous
2023 and 2024 were difficult. Divorce and business problems. It took a toll on me. I didn't really track food in 2024. With a few years of counting macros behind my belt, it wasn't hard to estimate but the discipline wasn't there. Furthermore, I started drinking alcohol which I never did before. This lasted for about 6 months during Q2 and Q3 2024. Needless to say that drinking is a total waste for muscle protein synthesis and a impediment to good sleep. I was still training when I had the mind to it but really had no objective in mind. Because of these life issues and the drinking, my testosterone levels were totally out of whack. See below.

Bloodwork
I started doing blood work every three months in June 2024. Due to the accute stress and the drinking, my levels were dead low. Sorry if there are typos I had to convert from nmol/L and pmol/L.

June 2024:

- Total testosterone : 289 ng/dl
- Free testosterone : 52 pg/ml
- Bioavailable testosterone : 111 ng/dl

The doctor prescribed me a very low dose of testosterone 50 mg per week to see how I would respond.

Despite the continuation of the drinking habits, the next bloodwork was encouraging.

November 2024:

- Total testosterone : 660 ng/dl
- Free testosterone : 110 pg/ml
- Bioavailable testosterone : 227 ng/dl

I basically went from the low end to the middle range as far as I understand, for a man my age.

What is next?

Get the military discipline back : no drinking, scheduled eating, no skipping the gym and proper sleep. I allow 3-4 weeks to structure myself. Then, I begin my first real (mild) cycle. Again, I want to reduce the side effects as much as possible for the most benefits possible. I want to access how my body reacts first in order to have the time for adjustments along the way. Blasting 500 mg a week from the get-go without knowing how my body will respond is a big no no given my goals.

Training (actual)
Chest/shoulders/abs
Legs
Back/Arms/abs
Off
Repeat

On average 90 minutes a day of brisk walking.

Weak points and strong points

Weak: arms. My forearms are so freaking long. I always had issues growing my arms (biceps) for that reason.
Strong : abs and back. Plus, ability to get lean and vascular due to the years of endurance training.

Cycle
Full transparency, in 2023 I ran an oral-only anavar cycle for 8 weeks. No experience besides that. Now, looking to add a base with testosterone cypionate. Again I want to take it slow as I always did, using mild/moderate products to better access my tolerance. This is what I had in mind:​

​

PED (looking for a response from @Nordic Fusion to get my orders, I heard good things about them because of you guys) If I don't hear back, I'll have to find another source.​

- Testosterone cypionate : 200-250 mg a week for 12 weeks. One injection per 4 days.

- this may be modified as I seem to be a very prone responder according to the very low TRT dose I've been prescribed and its impact on my test levels.​

- Anavar : 40mg a day for 6 weeks.

- mostly to build some strength during the build up/saturation period of the testosterone cypionate which I guess takes a few weeks. As I already used anavar, I know it's mild and well tolerated.​

- Aromasin : 12.5 mg as required (every 3-4 days as a proxy).

- I'm not sure how strong my estrogen conversion will be, so again, I will access the signs during the saturation phase of the testosterone cypionate.​

- Nolvadex : 40 mg for 2 weeks, 20 mg for 2-3 weeks after waiting 2-3 weeks following the last injection.

- I was planning to get some Nolvadex even if i'm on TRT simply because my TRT dose is very low at 50 mg. I just want to have it on hand so that I can hop on it if required after seeing my bloodwork post-cycle. Or should I simply keep using cypionate but at a higher dose such as 100 mg a week? Unsure as of now. I'll see.​

​

Supplements​

- TUDCA : 250 mg twice a day;
- Magnesium : 250 mg a day;
- Multi-vitamins;
- Vitamin B3.

Pictures
I'm very bad at posing and don't take pictures of myself very often. I was able to group pictures from year 0 to year 6. Year 0 was 6 years ago at 135 pounds. Yes, I had no musculature at all. Year 6 is now, with no pump. I am still not massive, but 35 pounds of lean mass heavier.

Here are the thumbnails, I believe y'all can see the full size images by clicking on it, i'm not too familiar with posting on forums.

I like to think that I got a good foundation to run my first cycle.

Year 0​	Year 1 and year 2​	Year 3​
View attachment 73976	View attachment 73977	View attachment 73978View attachment 73979

​

Year 4 and year 5​	Year 6 (starting point as of now)​
View attachment 73980View attachment 73981 View attachment 73982	View attachment 73983View attachment 73984

LET THE FUN BEGING!!!

@haldencapital now FULLy welcome to the big EVO family bro great log and amazing progress, love more Canadian Brothers in our EVO family
@OceanView @Likwid check this amazing log out

Before after
I want to say that you're like night an day from when you started, super impressive abs back chest shoulders arms, and honestly your back is super thick bro just a big wow on the before and after results, big RESPECT to you

Cycle

- Testosterone cypionate : 200-250 mg a week for 12 weeks. One injection per 4 days.
- this may be modified as I seem to be a very prone responder according to the very low TRT dose I've been prescribed and its impact on my test levels.- Anavar : 40mg a day for 6 weeks.
- mostly to build some strength during the build up/saturation period of the testosterone cypionate which I guess takes a few weeks. As I already used anavar, I know it's mild and well tolerated.- Aromasin : 12.5 mg as required (every 3-4 days as a proxy).
- I'm not sure how strong my estrogen conversion will be, so again, I will access the signs during the saturation phase of the testosterone cypionate.- Nolvadex : 40 mg for 2 weeks, 20 mg for 2-3 weeks after waiting 2-3 weeks following the last injection.
- I was planning to get some Nolvadex even if i'm on TRT simply because my TRT dose is very low at 50 mg. I just want to have it on hand so that I can hop on it if required after seeing my bloodwork post-cycle. Or should I simply keep using cypionate but at a higher dose such as 100 mg a week? Unsure as of now. I'll see.

This is a good cycle bro but i would up the anavar to 50 mgs after 2 weeks if you good with 40mgs small bump
nolvadex you dont need imo, its not needed if you have aromasin
and TRT no need pct

[]Supplements[/]
- TUDCA : 250 mg twice a day;
- Magnesium : 250 mg a day;
- Multi-vitamins;
- Vitamin B3.

good supplement stack but if you have the budget id recommend n2guard cycle support, they support EVO family and you would get more than just TUDCA in there , has milk thistle and more bro, and you dont need a multi with it so you would save on TUDCA/multi/b while adding a stronger cycle support
https://n2guard.com

Please share more day to day information with us.

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

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[haldencapital]

Before after
I want to say that you're like night an day from when you started, super impressive abs back chest shoulders arms, and honestly your back is super thick bro just a big wow on the before and after results, big RESPECT to you

Thank you! A lot of trial and error but more importantly, passion for everything I do. No half measure.

good supplement stack but if you have the budget id recommend n2guard cycle support, they support EVO family and you would get more than just TUDCA in there , has milk thistle and more bro, and you dont need a multi with it so you would save on TUDCA/multi/b while adding a stronger cycle support
https://n2guard.com

very interesting products but no canadian distributor. International shipping is a pain at times.

Diet, Training, Cardio

I'll slowly update the log with diet, traning and cardio. I'm cataloging my daily intake and macros right now. Once it is set, i'll post here.

Cheers!

 

[Npcclassicphysique champ]

very interesting products but no canadian distributor. International shipping is a pain at times.

yea very true bro but i think they ship to Canada no issues n2bm is legit but i heard some Canada post strike that shit is horrible so who knows lol

I'll slowly update the log with diet, traning and cardio. I'm cataloging my daily intake and macros right now. Once it is set, i'll post here.

awesome bro thanks , EVO family here to support you and big LOVE

 

[stevesmi]

Wow you are looking tremendous man ripped to shreds

 

[Quadsweep]

you have made great strides the past few years. wow nice improvements!

 

[BodyMonster34]

bro you look in good.

got some good prison physique perfect for being bunk mate

 

[JasonPriest]

A great job, man. this log is gonna be inspirational!

 

[Wootoom]

i think you are super lean for sure.

you have the potential to do damage at competitions

 

[Vadim Fedorov]

Just goes to show you that Anything is possible. The body is an amazing thing.

 

[2Thick]

What a goat physique so far.

you will only get better!

 

[e2]

share more about your diet/training.

a lot of people want to learn!

 

[StevenDarwinMD]

APPROVED LOG

 

[Mobster]

Not the only one but too many using terms like 'hop on the steroids' like it requires zero thinking about.

 

[Ulter]

you look amazing.

very low body fat and ripped!

 

[chesty]

Proud of you, man. So far, you're kicking ass. You have the genetics. Let's push this hard.

 

[ROIDDERS]

using gear there is no telling how much you can improve from here.
Just stay healthy and don't screw up your organ Health too much.

 

[ceo]

Bros. You look good.

Most people would kill for your physique, tremendous work.

 

[Noah Wixx]

That transformation is insanity

 

[Masonic Bodybuilder]

Wow, you are crazy shredded man! Looking forward to following along.

 

[haldencapital]

Bros. You look good.

Most people would kill for your physique, tremendous work.

thanks boss, doing my best!

 

[haldencapital]

bro you look in good.

got some good prison physique perfect for being bunk mate

let's hope I don't get locked up in a cell.

 

[LevButlerov]

let's hope I don't get locked up in a cell.

For sure lol

 

[ballin2504]

You lookin awesome man!!!

 

[haldencapital]

MEAL PLAN SAMPLE

Putting together the macros of my meal plan sample I've tested this week. Some adjustements will be done here and there as I would like to crank up the carbs a bit. Whenever I dial on a goal, it tends to be boring but it enables me to stick to it more easily. Eating the same stuff over and over again doesn't bother me at all. It saves time and prevent prepping food from being a chore. Pics for reference. It ain't pretty but it does the job.

I didn't add fruits and veggies in the macros, marginal impact. I usually have two servings of broccoli and asparagus a day, plus the berries in the oatmeal. It could be much better but veggies are crazy expensive in Eastern Canada during winter.

​	​	CAL​	P​	C​	F​
Meal 1​	2 large eggs​	160​	13​	1​	11​
​	200 gr egg whites​	90​	20​	1​	0​
​	salt + paprika​	​	​	​	​
​	​	​	​	​	​
Meal 2​	80 gr oats​	300​	10​	54​	6​
​	30 gr whey protein​	130​	24​	6​	2​
​	Strawberry + cinnamon​	​	​	​	​
​	​	​	​	​	​
Meal 3​	175 ml Black beans or bean medley​	200​	14​	38​	2​
​	120 gr canned tuna chunks​	120​	26​	0​	1​
​	10 ml olive oil​	80​	0​	0​	9​
​	​	​	​	​	​
Meal 4​	200 gr greek yogourt​	115​	20​	9​	0​
​	20 gr peanut butter​	120​	5​	5​	9​
​	​	​	​	​	​
Meal 5​	170 gr skinless chicken breast​	255​	52​	0​	5​
​	150 gr white rice​	195​	4​	42​	1​
​	​	​	​	​	​
Meal 6​	Cream of rice or carbs of some sort​	370​	9​	84​	0​
​	​	​	​	​	​
TOTAL​	​	2135​	197​	240​	46​

 

[haldencapital]

You lookin awesome man!!!

thanks boss!

 

[RoySimpson]

I've been researching a lot from the forums over the last few months and now that I officially joined @Npcclassicphysique champ and @Eddie Haskell convinced me to do a log

Background
I've been lifting recreatively for almost 6 years. Prior to body build, i was an endurance athlete (road cycling). I remained natural since the beginning and even though mass is still lacking, I come from a long way : during my road cycling era, I used to weigh 135 lbs. You read that right. I was frail as hell! I was able to gain, slowly, 35 lbs over the course of the last 6 years. All, while remaining lean.

Stats
Gender: male
Age: 30
Height: 5' 10''
Weight: 170 lbs
Country: Canada

Goal
Try to hop on my first testosterone cycle and add some more lean mass. Most importantly, I want to do it with longevity in mind as I always preached. I want to keep lifting until i'm 90 years old if i can. The goal would be to acheive the most results possible with the least gear and side effects possible. I don't want to compete. A few more lean pounds are sufficient : i also want to stay athletic in the journey.

Diet
For the first 4 years, i was very regimented. Counting macros every day. I was around 2500 calories year-round. Chicken and rice, salmon, ground beef, eggs, greek yogourt, oatmeal with whey. Pretty much every day. Had I known better at the start, I would have completed a proper bulk to benefit out of the newbie gains. But transitioning from endurance training (severals hours a day, 12000kms of biking every year) to weightlifting wasn't so easy to grasp. I used to eat 4000-5000 calories a day at 135 lbs when i was riding my bike. Pretty much eating whatever in large quantities. There was no way I was going to keep eating like that by lifting weights 1 hour a day! So, I took it as a marathon and slowly build up through the years.

Miscellaneous
2023 and 2024 were difficult. Divorce and business problems. It took a toll on me. I didn't really track food in 2024. With a few years of counting macros behind my belt, it wasn't hard to estimate but the discipline wasn't there. Furthermore, I started drinking alcohol which I never did before. This lasted for about 6 months during Q2 and Q3 2024. Needless to say that drinking is a total waste for muscle protein synthesis and a impediment to good sleep. I was still training when I had the mind to it but really had no objective in mind. Because of these life issues and the drinking, my testosterone levels were totally out of whack. See below.

Bloodwork
I started doing blood work every three months in June 2024. Due to the accute stress and the drinking, my levels were dead low. Sorry if there are typos I had to convert from nmol/L and pmol/L.

June 2024:

- Total testosterone : 289 ng/dl
- Free testosterone : 52 pg/ml
- Bioavailable testosterone : 111 ng/dl

The doctor prescribed me a very low dose of testosterone 50 mg per week to see how I would respond.

Despite the continuation of the drinking habits, the next bloodwork was encouraging.

November 2024:

- Total testosterone : 660 ng/dl
- Free testosterone : 110 pg/ml
- Bioavailable testosterone : 227 ng/dl

I basically went from the low end to the middle range as far as I understand, for a man my age.

What is next?

Get the military discipline back : no drinking, scheduled eating, no skipping the gym and proper sleep. I allow 3-4 weeks to structure myself. Then, I begin my first real (mild) cycle. Again, I want to reduce the side effects as much as possible for the most benefits possible. I want to access how my body reacts first in order to have the time for adjustments along the way. Blasting 500 mg a week from the get-go without knowing how my body will respond is a big no no given my goals.

Training (actual)
Chest/shoulders/abs
Legs
Back/Arms/abs
Off
Repeat

On average 90 minutes a day of brisk walking.

Weak points and strong points

Weak: arms. My forearms are so freaking long. I always had issues growing my arms (biceps) for that reason.
Strong : abs and back. Plus, ability to get lean and vascular due to the years of endurance training.

Cycle
Full transparency, in 2023 I ran an oral-only anavar cycle for 8 weeks. No experience besides that. Now, looking to add a base with testosterone cypionate. Again I want to take it slow as I always did, using mild/moderate products to better access my tolerance. This is what I had in mind:​

​

PED (looking for a response from @Nordic Fusion to get my orders, I heard good things about them because of you guys) If I don't hear back, I'll have to find another source.​

- Testosterone cypionate : 200-250 mg a week for 12 weeks. One injection per 4 days.

- this may be modified as I seem to be a very prone responder according to the very low TRT dose I've been prescribed and its impact on my test levels.​

- Anavar : 40mg a day for 6 weeks.

- mostly to build some strength during the build up/saturation period of the testosterone cypionate which I guess takes a few weeks. As I already used anavar, I know it's mild and well tolerated.​

- Aromasin : 12.5 mg as required (every 3-4 days as a proxy).

- I'm not sure how strong my estrogen conversion will be, so again, I will access the signs during the saturation phase of the testosterone cypionate.​

- Nolvadex : 40 mg for 2 weeks, 20 mg for 2-3 weeks after waiting 2-3 weeks following the last injection.

- I was planning to get some Nolvadex even if i'm on TRT simply because my TRT dose is very low at 50 mg. I just want to have it on hand so that I can hop on it if required after seeing my bloodwork post-cycle. Or should I simply keep using cypionate but at a higher dose such as 100 mg a week? Unsure as of now. I'll see.​

​

Supplements​

- TUDCA : 250 mg twice a day;
- Magnesium : 250 mg a day;
- Multi-vitamins;
- Vitamin B3.

Pictures
I'm very bad at posing and don't take pictures of myself very often. I was able to group pictures from year 0 to year 6. Year 0 was 6 years ago at 135 pounds. Yes, I had no musculature at all. Year 6 is now, with no pump. I am still not massive, but 35 pounds of lean mass heavier.

Here are the thumbnails, I believe y'all can see the full size images by clicking on it, i'm not too familiar with posting on forums.

I like to think that I got a good foundation to run my first cycle.

Year 0​	Year 1 and year 2​	Year 3​
View attachment 73976	View attachment 73977	View attachment 73978View attachment 73979

​

Year 4 and year 5​	Year 6 (starting point as of now)​
View attachment 73980View attachment 73981 View attachment 73982	View attachment 73983View attachment 73984

LET THE FUN BEGING!!!

@haldencapital looking lean and shredded bro!

 

[Npcclassicphysique champ]

MEAL PLAN SAMPLE

Putting together the macros of my meal plan sample I've tested this week. Some adjustements will be done here and there as I would like to crank up the carbs a bit. Whenever I dial on a goal, it tends to be boring but it enables me to stick to it more easily. Eating the same stuff over and over again doesn't bother me at all. It saves time and prevent prepping food from being a chore. Pics for reference. It ain't pretty but it does the job.

I didn't add fruits and veggies in the macros, marginal impact. I usually have two servings of broccoli and asparagus a day, plus the berries in the oatmeal. It could be much better but veggies are crazy expensive in Eastern Canada during winter.

​	​	CAL​	P​	C​	F​
Meal 1​	2 large eggs​	160​	13​	1​	11​
​	200 gr egg whites​	90​	20​	1​	0​
​	salt + paprika​	​	​	​	​
​	​	​	​	​	​
Meal 2​	80 gr oats​	300​	10​	54​	6​
​	30 gr whey protein​	130​	24​	6​	2​
​	Strawberry + cinnamon​	​	​	​	​
​	​	​	​	​	​
Meal 3​	175 ml Black beans or bean medley​	200​	14​	38​	2​
​	120 gr canned tuna chunks​	120​	26​	0​	1​
​	10 ml olive oil​	80​	0​	0​	9​
​	​	​	​	​	​
Meal 4​	200 gr greek yogourt​	115​	20​	9​	0​
​	20 gr peanut butter​	120​	5​	5​	9​
​	​	​	​	​	​
Meal 5​	170 gr skinless chicken breast​	255​	52​	0​	5​
​	150 gr white rice​	195​	4​	42​	1​
​	​	​	​	​	​
Meal 6​	Cream of rice or carbs of some sort​	370​	9​	84​	0​
​	​	​	​	​	​
TOTAL​	​	2135​	197​	240​	46​

your meal pics are insane bro wOW! like a pro
but i would bump the protein up at least 1:1 with carbs even with your goals
adding a shake or a bar would work

 

[haldencapital]

your meal pics are insane bro wOW! like a pro
but i would bump the protein up at least 1:1 with carbs even with your goals
adding a shake or a bar would work

Haha!
Thanks for the advice, protein intake is certainly something i can tweak a little on the upside.
I was thinking about adding an additional 100gr of egg whites to my eggs meal which would add some more volume to it. That wouldn't hurt. And a protein shake before bedtime. That would set me around 250P, 250C and 50F on the daily.

 

[Npcclassicphysique champ]

Haha!
Thanks for the advice, protein intake is certainly something i can tweak a little on the upside.
I was thinking about adding an additional 100gr of egg whites to my eggs meal which would add some more volume to it. That wouldn't hurt. And a protein shake before bedtime. That would set me around 250P, 250C and 50F on the daily.

adding the egg whites would help bro big time
also you can drop in a protein shake as well

 

[haldencapital]

First week of dialed in training is in the book. No alcohol since then. It's a step in the right direction as my mind is focused on training and I do really enjoy it. The fluff is slowly fading to let the veins pop out a bit. Still very far from my top vascularity!

Current weight : 168.5 lbs

This is one of the last chest and shoulders workout before the first jab. Rear delt are getting nice I've found a better camera for pictures but the video recordings don't auto-focus. I guess the resolution is better despite the random focus, but will try to find an alternative.

Will share my split soon... As far as music goes, Lamb of God gets me fired up when I want to get in the zone.

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[Npcclassicphysique champ]

First week of dialed in training is in the book. No alcohol since then. It's a step in the right direction as my mind is focused on training and I do really enjoy it. The fluff is slowly fading to let the veins pop out a bit. Still very far from my top vascularity!

Current weight : 168.5 lbs

This is one of the last chest and shoulders workout before the first jab. Rear delt are getting nice I've found a better camera for pictures but the video recordings don't auto-focus. I guess the resolution is better despite the random focus, but will try to find an alternative.

Will share my split soon... As far as music goes, Lamb of God gets me fired up when I want to get in the zone.

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@haldencapital big dialed in here bro you look super good for 168 SHREDDED and lean
chick back and chest and BIG arms!!!!! nice
how is the training? waiting on split

 

[stevesmi]

Very nice aesthetic physique very good cuts

 

[zedhed]

Wow, you're really getting in your vegetables, eating all that broccoli and asparagus, that's impressive.

 

[caligirl85]

The only thing I hate about asparagus is it makes my pee smell. lol

Does it do the same thing to you?

 

[Shrine]

That's an awesome idea to add paprika and salt to eggs. It really gives it a nice flavor.

 

[Zyglamail]

Your diet looks to be on point.

When you have your physique, that's what people expect.

 

[Arabian]

That chicken prep looks incredible. Nice and juicy and nice herbs on top.

 

[BookerTNY]

Nice to hear, you're avoiding the alcohol.
Proud of you, man. That's a really good first step. As you said,

 

[sambee38]

Think about it this way, most people would kill for your physique.

So instead of hurting your physique by drinking alcohol, protect it and take advantage of it.

 

[Austin316]

The back shot. Looks incredible.

You are ripped to shreds.

 

[Mobster]

One of my more recent go-to's is Masters of Hardcore for gym tune

 

[haldencapital]

@haldencapital big dialed in here bro you look super good for 168 SHREDDED and lean
chick back and chest and BIG arms!!!!! nice
how is the training? waiting on split

Sad thing of being natty is that I only look this way one hour a day with a pump Training has been very enjoyable lately without the drinking. No drinking means better recover, better sleep, better mood. And I can feel it!

The split is coming, will post this weekend!

Very nice aesthetic physique very good cuts

Thank you

Wow, you're really getting in your vegetables, eating all that broccoli and asparagus, that's impressive.

I'm trying my best. Fresh asparagus are sometimes very expensive here in Eastern Canada so I rely more often on frozen broccoli from Costco. Budget friendly option.

The only thing I hate about asparagus is it makes my pee smell. lol

Does it do the same thing to you?

Oh yeaaahh! The pee stinks bad for me too. But it's the price to pay to get the good micronutrients and vitamins from it.

That's an awesome idea to add paprika and salt to eggs. It really gives it a nice flavor.

with my repetitive and somewhat boring (but effective) diet, i really got to kick it up a notch with spices. It doesn't turn it into a Michelin star meal but at least it tastes better !

Your diet looks to be on point.

When you have your physique, that's what people expect.

i love eating for a purpose, it makes the diet easier to keep with.

That chicken prep looks incredible. Nice and juicy and nice herbs on top.

I used to always thaw my chicken breasts before cooking. I've found that if I cook them half-frozen, they for some reason remain very juicy. No more dry or rubbery chicken.

Nice to hear, you're avoiding the alcohol.
Proud of you, man. That's a really good first step. As you said,

That phase of me wasn't the best. Let's hope the though times are behind !

Think about it this way, most people would kill for your physique.

So instead of hurting your physique by drinking alcohol, protect it and take advantage of it.

Spot on! Thank you And, yes! Now that I've found better mental clarity, training and active lifestyle will always prevail to keep or improve the current physique.

 

[haldencapital]

The back shot. Looks incredible.

You are ripped to shreds.

Thank you ! I'm not the stongest or the most massive but I enjoy building an athletic physique. I can't wait to put on few more pounds and lean back down to see what is underneath!

One of my more recent go-to's is Masters of Hardcore for gym tune

Oh yeah, Lamb of god right before a big lift gets me hyped up like nothing else can!

 

[Npcclassicphysique champ]

Sad thing of being natty is that I only look this way one hour a day with a pump Training has been very enjoyable lately without the drinking. No drinking means better recover, better sleep, better mood. And I can feel it!

forget natty bro lol you already geared up and in the EVO family lets get you jacked up and thick @haldencapital just stay away from the drinking, that shit ruined my life, been sober dry for years

 

[haldencapital]

forget natty bro lol you already geared up and in the EVO family lets get you jacked up and thick @haldencapital just stay away from the drinking, that shit ruined my life, been sober dry for years

Glad to hear that you were able to overcome alcohol. It is a real demon. Nothing good comes out of it.

 

[haldencapital]

Got the goods from @Nordic Fusion this evening. First order with them. I only have good things to say about my experience as a new customer. Clear communication and follow-up, precise instructions and quickly shipped after acceptance of the payment. 5 stars canadian source. Thanks Nordic! More orders will come your way after I test these out first.

 

[Masonic Bodybuilder]

Great physique brother.

 

[Npcclassicphysique champ]

Glad to hear that you were able to overcome alcohol. It is a real demon. Nothing good comes out of it.

shit ruined my life bro
but dry and sober for MANY years

 

[Npcclassicphysique champ]

Got the goods from @Nordic Fusion this evening. First order with them. I only have good things to say about my experience as a new customer. Clear communication and follow-up, precise instructions and quickly shipped after acceptance of the payment. 5 stars canadian source. Thanks Nordic! More orders will come your way after I test these out first.

@Nordic Fusion big touchdown for you bro @haldencapital want to see it go well for you
keep us updating

 

[haldencapital]

Great physique brother.

thank you boss !

 

[Nordic Fusion]

sick log brother. keep it going man!

 

[Nordic Fusion]

Got the goods from @Nordic Fusion this evening. First order with them. I only have good things to say about my experience as a new customer. Clear communication and follow-up, precise instructions and quickly shipped after acceptance of the payment. 5 stars canadian source. Thanks Nordic! More orders will come your way after I test these out first.

love it brother. Can't wait to see the progress in the coming weeks. big things coming!

 

[ballin2504]

First week of dialed in training is in the book. No alcohol since then. It's a step in the right direction as my mind is focused on training and I do really enjoy it. The fluff is slowly fading to let the veins pop out a bit. Still very far from my top vascularity!

Current weight : 168.5 lbs

This is one of the last chest and shoulders workout before the first jab. Rear delt are getting nice I've found a better camera for pictures but the video recordings don't auto-focus. I guess the resolution is better despite the random focus, but will try to find an alternative.

Will share my split soon... As far as music goes, Lamb of God gets me fired up when I want to get in the zone.

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Looking killer

 

[haldencapital]

First jab of test yesterday i'm no longer natural. Took the first dose of anavar this AM as well

The injection site (the vastus lateralis, thigh) still stings a little, just like after we get a flu shot. I assume it is normal, muscle adaptation. When injecting, I took care of "aspirating" to make sure i didn't hit a blood vessel and there wasn't any blood in the syringe.

Since I don't have a lot of fat, I used a 27G x 1/2" syringue and needle. Again, that seems to be enough in my opinion to jab into the muscles if i inject in my thighs or in my side delts. I don't think i'll be able to inject in my buttock myself.

Newbie question for y'all : when injecting into the buttock do you flex the muscle to inject or do you take a long enough needle so that you can go through the subcutaneous layer without flexing? Since i store most of my fat in my butt, it would require a longer needle to reach the muscle without flexing.

 

[LevButlerov]

First jab of test yesterday i'm no longer natural. Took the first dose of anavar this AM as well

The injection site (the vastus lateralis, thigh) still stings a little, just like after we get a flu shot. I assume it is normal, muscle adaptation. When injecting, I took care of "aspirating" to make sure i didn't hit a blood vessel and there wasn't any blood in the syringe.

Since I don't have a lot of fat, I used a 27G x 1/2" syringue and needle. Again, that seems to be enough in my opinion to jab into the muscles if i inject in my thighs or in my side delts. I don't think i'll be able to inject in my buttock myself.

Newbie question for y'all : when injecting into the buttock do you flex the muscle to inject or do you take a long enough needle so that you can go through the subcutaneous layer without flexing? Since i store most of my fat in my butt, it would require a longer needle to reach the muscle without flexing.

@haldencapital you said you injected in the thigh? are you serious? or you mean glutes. Thigh or leg injections are the worst you can do.

You should always inject into the glutes, but you need a 1inch needle.

 

[haldencapital]

@haldencapital you said you injected in the thigh? are you serious? or you mean glutes. Thigh or leg injections are the worst you can do.

You should always inject into the glutes, but you need a 1inch needle.

@LevButlerov Thanks for the feedback. I will definitely move to the glutes. More meat there

By thigh i meant outer portion :

 

[Npcclassicphysique champ]

@LevButlerov Thanks for the feedback. I will definitely move to the glutes. More meat there

By thigh i meant outer portion :

View attachment 75907

damn thats a way to get holes in the legs and shit bro dont pin in legs look at big ramy that guy messed up his legs pinning them
only pin glutes shoulders arms lats @haldencapital

 

[haldencapital]

damn thats a way to get holes in the legs and shit bro dont pin in legs look at big ramy that guy messed up his legs pinning them
only pin glutes shoulders arms lats @haldencapital

Thanks for the input @Npcclassicphysique champ ! That's what i will do. I didn't like the feeling in the leg the day after. Glutes only from here

So the days of pinning biceps, triceps, quads and all over are long gone? A few years back that was a thing no?

 

[Npcclassicphysique champ]

Thanks for the input @Npcclassicphysique champ ! That's what i will do. I didn't like the feeling in the leg the day after. Glutes only from here

So the days of pinning biceps, triceps, quads and all over are long gone? A few years back that was a thing no?

quads are never a thing bro lol shit is nasty when goes bad
bi shoulder glutes best

 

[haldencapital]

Second day on anavar so I don't feel much yet. Hopefully, i'll start getting the kick in 7-10 days.

But as far as training goes, vascularity came back slowly after I ditched the booze and kept my diet, training and sleep regime on track. Abs are popping out nicely too Lego blocks.

Bonus pic, side tricep from my tiny arms lol

And yes, I do train legs. But.... They are the reason I don't weigh 10 pounds more. I spent so many years doing endurance sports that they don't seem to understand I want to switch from type 1 muscle fibers to type 2 This is where I lose the most muscle mass when I maintain and this is where I store most of my fat. Not much to see there at this point. Not a lot of definition. Tiny legs No shame, full transparency. This is where i should focus. Here they are.

**Tomorrow i post my training split**

 

[RoySimpson]

First week of dialed in training is in the book. No alcohol since then. It's a step in the right direction as my mind is focused on training and I do really enjoy it. The fluff is slowly fading to let the veins pop out a bit. Still very far from my top vascularity!

Current weight : 168.5 lbs

This is one of the last chest and shoulders workout before the first jab. Rear delt are getting nice I've found a better camera for pictures but the video recordings don't auto-focus. I guess the resolution is better despite the random focus, but will try to find an alternative.

Will share my split soon... As far as music goes, Lamb of God gets me fired up when I want to get in the zone.

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@haldencapital looking jacked bro!

 

[Npcclassicphysique champ]

Second day on anavar so I don't feel much yet. Hopefully, i'll start getting the kick in 7-10 days.

But as far as training goes, vascularity came back slowly after I ditched the booze and kept my diet, training and sleep regime on track. Abs are popping out nicely too Lego blocks.

Bonus pic, side tricep from my tiny arms lol

And yes, I do train legs. But.... They are the reason I don't weigh 10 pounds more. I spent so many years doing endurance sports that they don't seem to understand I want to switch from type 1 muscle fibers to type 2 This is where I lose the most muscle mass when I maintain and this is where I store most of my fat. Not much to see there at this point. Not a lot of definition. Tiny legs No shame, full transparency. This is where i should focus. Here they are.

**Tomorrow i post my training split**

@haldencapital of course you do train legs, you legs look great bro shredded and lean and your abs super tight, chest ripped
you look AMAZING! super lean
love the ab look TIGHT!!!!

 

[stevesmi]

Very tight looking ABS great job

 

[ceo]

Bros looking amazing with the pictures. Looking nice and lean.

 

[ROIDDERS]

Good to hear that. You got rid of the alcohol.

That's what happens when you do that.

 

[chesty]

Getting rid of the booze is a great idea, look at the results. You've gotten.

 

[Ulter]

Keep up the good work, man.

Don't be so hard on yourself on the legs. They still look fantastic.

 

[e2]

Definitely, get some pictures of your meals as well. We want to see what you've been eating.

 

[2Thick]

You've got plenty of time to get your legs up to where you want them to be.

And the meantime, be proud of your accomplishments.

 

[Vadim Fedorov]

I can't wait to see where you go from here on this log. You've got a lot of potential.

 

[Wootoom]

I honestly think you're not far off from being on stage and having a lot of success.

You've got that kind of genetics and physique.

 

[Mobster]

On the leg thing. Stevesmi and I are both from a running background. Heck even our local former pro was a middle distance runner (5-10km)

 

[haldencapital]

@haldencapital looking jacked bro!

@RoySimpson Thanks boss !

@haldencapital of course you do train legs, you legs look great bro shredded and lean and your abs super tight, chest ripped
you look AMAZING! super lean
love the ab look TIGHT!!!!

@Npcclassicphysique champ thanks for the feedback. Legs are a work in progress. In fact, that's what i love about this sport, it is always a work in progress. I love the journey!

Very tight looking ABS great job

Bros looking amazing with the pictures. Looking nice and lean.

@stevesmi @ceo thank you both

Good to hear that. You got rid of the alcohol.

That's what happens when you do that.

Getting rid of the booze is a great idea, look at the results. You've gotten.

@ROIDDERS @chesty after only two weeks my desire to train and get results is way beyond my desire to use alcohol to tame my anxiety. Good thing is that I wasn't that far from getting back on track.

Keep up the good work, man.

Don't be so hard on yourself on the legs. They still look fantastic.

You've got plenty of time to get your legs up to where you want them to be.

And the meantime, be proud of your accomplishments.

@Ulter @2Thick thank you both! I got a tendency to be too self conscious at times. I will see what I can do with them legs

Definitely, get some pictures of your meals as well. We want to see what you've been eating.

@e2 will do! my meal plan is very boring so i think think of posting it that often but i'll try to make periodic update.

I can't wait to see where you go from here on this log. You've got a lot of potential.

I honestly think you're not far off from being on stage and having a lot of success.

You've got that kind of genetics and physique.

@Vadim Fedorov @Wootoom aaaahhh! thank you I'm also eager to see where this journey leads me. For now, I enjoy every step along the way!

On the leg thing. Stevesmi and I are both from a running background. Heck even our local former pro was a middle distance runner (5-10km)

@Mobster good to know! It gives me hope and motivation One thing to consider is that I never really bulked from my 170 lbs peak. I really only maintained from there. The only bulk was from my cycling era up to about two years ago from 135 to 170 lbs. So there is still a lot of room to grow the legs and everything else if i put my mind to a bulking phase.

 

[haldencapital]

Messed up the camera focus and the lighting after the back workout. I wish I had a gym with a posing room to practice posing.

Nevertheless, despite the lack of definition due to the bad focus and light, i guess we can see what kind of size i'm working with. 168.3 lbs at the moment.

Today's workout was fuelled by Spineshank. Reminds me of my high school years

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[haldencapital]

Messed up the camera focus and the lighting after the back workout. I wish I had a gym with a posing room to practice posing.

Nevertheless, despite the lack of definition due to the bad focus and light, i guess we can see what kind of size i'm working with. 168.3 lbs at the moment.

Today's workout was fuelled by Spineshank. Reminds me of my high school years

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Food after the morning workout.

- Eggs with thym, paprika, salt and cayenne pepper. Rice and beans. Broccoli
- Chicken and rice

 

[Npcclassicphysique champ]

Messed up the camera focus and the lighting after the back workout. I wish I had a gym with a posing room to practice posing.

Nevertheless, despite the lack of definition due to the bad focus and light, i guess we can see what kind of size i'm working with. 168.3 lbs at the moment.

Today's workout was fuelled by Spineshank. Reminds me of my high school years

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your chest is looking ripped and thick bro

 

[Npcclassicphysique champ]

Food after the morning workout.

- Eggs with thym, paprika, salt and cayenne pepper. Rice and beans. Broccoli
- Chicken and rice

tasty food bro

 

[haldencapital]

tasty food bro

The chicken with a small layer of panko breadcrumbs is a game changer. It almost tastes like fried chicken but remains macro-friendly.

 

[Noah Wixx]

Nice and lean

 

[RoySimpson]

Second day on anavar so I don't feel much yet. Hopefully, i'll start getting the kick in 7-10 days.

But as far as training goes, vascularity came back slowly after I ditched the booze and kept my diet, training and sleep regime on track. Abs are popping out nicely too Lego blocks.

Bonus pic, side tricep from my tiny arms lol

And yes, I do train legs. But.... They are the reason I don't weigh 10 pounds more. I spent so many years doing endurance sports that they don't seem to understand I want to switch from type 1 muscle fibers to type 2 This is where I lose the most muscle mass when I maintain and this is where I store most of my fat. Not much to see there at this point. Not a lot of definition. Tiny legs No shame, full transparency. This is where i should focus. Here they are.

**Tomorrow i post my training split**

@haldencapital looking absolutely jacked bro!!

 

[ballin2504]

Looking solid!!!

 

[haldencapital]

*** TRAINING SPLIT ***

Day 1 : legs and abs
Day 2 : chest and shoulders
Day 3 : back and arms
Day 4 : rest
Repeat

Format : Weight x reps x sets

Day 1

• barbell bulgarian split squats, 135 lbs x 12 x 4
• barbell squats, 290 - 315 lbs x 6 x 4
• hamstrings :
  • RDL w/ dumbbells : 100 lbs x 8 x 4
  • prone leg curl
• Leg extensions
• Belt squats, 2 plates each side x 15 x 3
• abs

On the second round of this split, I replace barbell squats by heavy leg press. I don't know how much weight, usually 8 plates each side for 6-8 reps.

Day 2

• incline barbell bench press : 190 lbs x 6 x 5
• shoulder press w/ dumbbells : 75 lbs x 7-8 x 4
• incline dumbbell press : 80 lbs x 8 x 4
• chest fly of some sort with cables or dumbbells
• dumbbell lateral raises : a shit ton of them. I aim for about 100 reps.
  • Myo-reps with 30 lbs for 4 sets or,
  • 4-5 drop-sets from 30 lbs to 20 lbs.

Day 3

• Biceps curls w/ dumbbells to warm up tendons before the pull-ups : 35 lbs x 8 x 5
• Weighted Pull-ups : bodyweight + 45 x 6 x 4
• Skullcrushers with ez bar : 80 lbs x 8 x 4
• One arm dumbbell rows : 110 lbs x 8 x 4
• Hammer curls : 40 lbs x 8 x 2
• Concentration curl or spider curls : 20 lbs x 10 x 2
• weighted tricep dips : bodyweight + 45 x 10 x 4
• Meadows row with landmine attachment : 70 lbs x 8 x 4 or v-bar landmine row : 135 lbs x 8 x 3

Quick pictures of legs today. My inner thighs are lacking, i will start to incorporate some adductors work with the machine. 168 lbs on the scale this morning.

 

[25homes]

Second day on anavar so I don't feel much yet. Hopefully, i'll start getting the kick in 7-10 days.

But as far as training goes, vascularity came back slowly after I ditched the booze and kept my diet, training and sleep regime on track. Abs are popping out nicely too Lego blocks.

Bonus pic, side tricep from my tiny arms lol

And yes, I do train legs. But.... They are the reason I don't weigh 10 pounds more. I spent so many years doing endurance sports that they don't seem to understand I want to switch from type 1 muscle fibers to type 2 This is where I lose the most muscle mass when I maintain and this is where I store most of my fat. Not much to see there at this point. Not a lot of definition. Tiny legs No shame, full transparency. This is where i should focus. Here they are.

**Tomorrow i post my training split**

Solid Bru

 

[Npcclassicphysique champ]

*** TRAINING SPLIT ***

Day 1 : legs and abs
Day 2 : chest and shoulders
Day 3 : back and arms
Day 4 : rest
Repeat

Format : Weight x reps x sets

Day 1

• barbell bulgarian split squats, 135 lbs x 12 x 4
• barbell squats, 290 - 315 lbs x 6 x 4
• hamstrings :
  • RDL w/ dumbbells : 100 lbs x 8 x 4
  • prone leg curl
• Leg extensions
• Belt squats, 2 plates each side x 15 x 3
• abs

On the second round of this split, I replace barbell squats by heavy leg press. I don't know how much weight, usually 8 plates each side for 6-8 reps.

Day 2

• incline barbell bench press : 190 lbs x 6 x 5
• shoulder press w/ dumbbells : 75 lbs x 7-8 x 4
• incline dumbbell press : 80 lbs x 8 x 4
• chest fly of some sort with cables or dumbbells
• dumbbell lateral raises : a shit ton of them. I aim for about 100 reps.
  • Myo-reps with 30 lbs for 4 sets or,
  • 4-5 drop-sets from 30 lbs to 20 lbs.

Day 3

• Biceps curls w/ dumbbells to warm up tendons before the pull-ups : 35 lbs x 8 x 5
• Weighted Pull-ups : bodyweight + 45 x 6 x 4
• Skullcrushers with ez bar : 80 lbs x 8 x 4
• One arm dumbbell rows : 110 lbs x 8 x 4
• Hammer curls : 40 lbs x 8 x 2
• Concentration curl or spider curls : 20 lbs x 10 x 2
• weighted tricep dips : bodyweight + 45 x 10 x 4
• Meadows row with landmine attachment : 70 lbs x 8 x 4 or v-bar landmine row : 135 lbs x 8 x 3

Quick pictures of legs today. My inner thighs are lacking, i will start to incorporate some adductors work with the machine. 168 lbs on the scale this morning.

lol at the smiley face on your junk bro
actually you got real thick legs, just keep going on the squats ATG @haldencapital and big wins coming

 

[haldencapital]

It's been only one week and a half and little by little i can see and feel some changes.

While my hormones are figuring things out, water retention is on the rise. I look fuller even when I don't lift. Things I never really experienced while natty. Especially my arms. It's like I always have a small pump. Sodium intake was high yesterday so it sure have an impact.

I begin to see deeper and more defined seperations between my shoulders/delts and my upper chest. Shoulders are like a baseball. Round and full. A more puffy look for sure.

Gained about 1 pound over the last 7-8 days by eating maintenance. Which is incredible, the stuff works lol. I can tell everything is getting tight. I don't really feel like i gain any fat.

Again, with the anavar : i'm not so sure if it works yet... It the 6th day i take the full 50mg dose. I know it's a mild oral but, as far as i can remember, i felt it more the one and only time i took it a few years ago.

Tomorrow, back and arms on the menu.

 

[LevButlerov]

It's been only one week and a half and little by little i can see and feel some changes.

While my hormones are figuring things out, water retention is on the rise. I look fuller even when I don't lift. Things I never really experienced while natty. Especially my arms. It's like I always have a small pump. Sodium intake was high yesterday so it sure have an impact.

I begin to see deeper and more defined seperations between my shoulders/delts and my upper chest. Shoulders are like a baseball. Round and full. A more puffy look for sure.

Gained about 1 pound over the last 7-8 days by eating maintenance. Which is incredible, the stuff works lol. I can tell everything is getting tight. I don't really feel like i gain any fat.

Again, with the anavar : i'm not so sure if it works yet... It the 6th day i take the full 50mg dose. I know it's a mild oral but, as far as i can remember, i felt it more the one and only time i took it a few years ago.

Tomorrow, back and arms on the menu.

@haldencapital your chest is super pumped, big and ripped the anavar is working for sure.

 

[stevesmi]

Chest is looking thick really proud of you

 

[Mobster]

It's been only one week and a half and little by little i can see and feel some changes.

While my hormones are figuring things out, water retention is on the rise. I look fuller even when I don't lift. Things I never really experienced while natty. Especially my arms. It's like I always have a small pump. Sodium intake was high yesterday so it sure have an impact.

I begin to see deeper and more defined seperations between my shoulders/delts and my upper chest. Shoulders are like a baseball. Round and full. A more puffy look for sure.

Gained about 1 pound over the last 7-8 days by eating maintenance. Which is incredible, the stuff works lol. I can tell everything is getting tight. I don't really feel like i gain any fat.

Again, with the anavar : i'm not so sure if it works yet... It the 6th day i take the full 50mg dose. I know it's a mild oral but, as far as i can remember, i felt it more the one and only time i took it a few years ago.

Tomorrow, back and arms on the menu.

Same. Years back pump from hell. Now just strong

 

[haldencapital]

@haldencapital your chest is super pumped, big and ripped the anavar is working for sure.

@LevButlerov It is working i'm sure. I just got used to it i guess

Chest is looking thick really proud of you

Thank you @stevesmi

Same. Years back pump from hell. Now just strong

@Mobster We get used to these things!! I'll take strong while I can though!

 

[ceo]

Bros. Very nice physique and thick.
You've got some good cuts to your muscles.

 

[Austin316]

Great job on this for sure. Look at all the vascularity in your biceps.

Most people would kill for your physique.

 

[haldencapital]

Low quality sleep last night. Not optimal but was able to get wired with a little caffeine. I flushed a lot of salt and look less puffy than yesterday which is good. 169.1 lbs on the scale this morning.

This back workout was violent. Massive amount of blood being pumped.

I'm not the strongest, i'm not the biggest but oh lord, I freaking love it! I had an amazing workout today.

6 years of natural lifting prior to now is a blessing. I get to understand how my body reacts and it sure does respond very well so far with very little dosing of cypionate and a bit of anavar.

The usual kitchen posing ->

 

[haldencapital]

Bros. Very nice physique and thick.
You've got some good cuts to your muscles.

Thank you @ceo ! Rock n' roll !

Great job on this for sure. Look at all the vascularity in your biceps.

Most people would kill for your physique.

@Austin316 Oh! I hope no one will get killed or hurt in the process

Thank you! Vascularity is genetics in my case. I was so skinny in the past that I have kept the veins on high alert as I got more serious about this sport.

 

[sambee38]

I'm impressed by your biceps but most impressed with your back.

You've got excellent striations down your back.

 

[BookerTNY]

Wow. Very good job on the meals.
Perfect paprika with chicken. There's nothing better.

 

[Zyglamail]

Perfect bodybuilder, food, chicken and rice simple yet effective. And I see those broccoli as well. Nice.

 

[Shrine]

Yes, the breadcrumbs are a great idea with the chicken.

Also cooking in an air, fryer will make it very crispy if you keep the skin.

 

[caligirl85]

Nice training split. I like how you're mixing in the legs and abs. And then you're doing chest and shoulders on the same split.

 

[zedhed]

That's an ambitious training split, but with your consistency, it works out really well.

It's obviously paying off. Look at your physique.