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It’s been very inspiring reading other peoples logs and listening to all the evo podcast most recently the Noah Wixx podcast and this weeks logs and more logs & those who encouraged me to get my own log going. It certainly focused the mind and guides daily choices to skip training or eat shit. Thank you to all the gents on here that are so supportive of their fellow bros this is a rare experience online.
Planned TRT cycle Started Mon 5th May ’25 - see picture
Test Cyp 185mg wk split over two doses Sun/Wed 8pm
Deca MD 33mg (i’ve been adding this to the test pin on Sundays)
Proviron 25mg/day 8am each morning
Total weekly injectables: 218mg/wk (unsure if correct as I’m excluding proviron)
(Previously same dose test/deca excluding Proviron since Feb)
Current stock: I have crown Pharma deca 330/ml and Crown test cyp 250/ml / Nakon Test Cyp as well as ultima proviron, test mix sustanon from ultima as well as HCG and clomid which I bought just in case I ever run out of test.
My intention was to use the pack of 50 tabs of proviron and then continue with just Test Cyp & MD of Deca. Pre-cycle hormone test seems to be optimal, aim to get another in June and compare differences.
Summary
Age: coming up on 47 on 24th May still clinging to 46 though
Weight: about 73kg / 160lbs I’ve always hovered 70-75kgs
Training: weight training, Thai-boxing from 21-33years old, Started training jujitsu when I was 33yo so on off since 2013 have been a blue belt since 2016 so im in the running for the longest serving blue belt in ireland. Have had frequent tibia/fibula dislocations rolling, rotator cuff injuries from thaiboxing sparing which I still notice when pressing, most severe is stenosis from jiujitsu in my cervical spine which I’ve struggled with since 2021, its improved a lot since MD deca this year. Injuries have put me out of jujitsu completely 2023-2024 and covid keeping me out for over 12m, starting a business in 2017 kept me out of training for 1 year. Have always tipped away at something training wise. Back training jujitsu since December ’24 and have worked up to 2-3 times a week mostly rolling, getting to gym to lift twice a week and yoga twice a week.
Cycle History: Did a few sus/deca/d-bol cycles in my mid 20’s-early 30’s Restarted on TRT 3 years ago when I was 44 test cyp 125mg-185mg wk trying to find the sweet spot current cycle 185mg test cyp with a MD of 33mg deca
Sleep: usually I get to bed by 9:30pm and wake around 6am my sleep is mostly excellent if I stick with 1 coffee/day sometimes I’ll slip up and have a late coffee. I wear earplug and this always improves my sleep
Alcohol: never a big drinker but haven’t had a beer in 2 years and feel great without it.
Fasting: last 2 years for the most part 16:8
Sauna/Cold: usually Sauna 2-3 times week 20m sessions, on waking up every morning I have cold showers pretty consistently for last two years
A little about me and my life atm: Have two young kids 8yo and 4 yo, my gf and I are currently building our dream home in the country and on track to move in end of summer, this has been a major long term dream goal of ours and nearing its completion has inspired us a lot. I’m self employed operating a small wellness business offering floating and massage treatments.
Cycle Goal: My main aim is to stay healthy physically and continue to be able to train juijitsu as it has such a positive effect on my mental wellbeing. I would love to put on a little bit of mass to protect my joints in jujitsu. Ultimately I want to aim for maximising longevity without risking my health.
Current well-being state: I’ve been feeling pretty great mentally emotionally/spiritually, strength energy wise for a few months now since taking the MD of deca, but I feel a very noticeable drive/focus/clarity/productivity increase since starting the 25mg/day of proviron last Monday it’s only 5 days in and I can’t get over the recovery/energy and overall well-being I am feeling. I’m really enjoying listening to all the EVO podcasts.
Body type: I’m a greyhound always found it difficult to put on muscle. See pictures
Diet - see pictures from past week
Typical Meal 1:
3 boiled eggs
salad with Avocado, cucumber, red peppers, onion, olive oil/balsamic salt & pepper dressing
Cashew nuts
Typical Meal 2:
Steak, eggs, broccoli
Typical Meal 3:
chicken breast
salad with Avocado, cucumber, red peppers, onion, olive oil/balsamic salt & pepper dressing
Cashew nuts
Typical Meal 4:
80g Organic Oats with protein milk banana honey
Others foods I mostly consume
Salad most days
Eggs most days
Natural Yogurt
blueberries,
Bananas
Strawberries
olives & feta
avocado
Cashew nuts
Roasted carrots,
family dinners whatever is on eg spaghetti Bolognese, lamb, ham, roast etc
Treat home made 80% dark choc/dates.
70-85% cacao dark chocolate
1-2 black coffees day.
ACV & 10g creatine Early morning.
Supplements - see picture
Most recent training frequency since December\January
Weight Training x 2 week
Jiujitsu x 2 week
Yoga x 2 week
Training Diary last w/c 28/Apr- in kilograms x 2.2 for lbs
Monday - 60m Yoga Class (Ashtanga primary series or Vinyasa)
Tuesday
Gym for Bjj - back & knees Sauna
24 total sets
Wednesday - 90-120m Jiujitsu rolling (incl 20min warm up on assault bike, DB stretching groin, Jefferson curl for lower back, bridge with DB over bench for spine. Depending on energy anywhere from 5-10 5min rolls
Thursday
Gym for Bjj - back & biceps
sauna
Friday - 90-120m Jiujitsu rolling incl 20m warm up
Saturday - 75m Yoga Class Ashtanga primary series or Vinyasa)
Sunday - Rest day aim for 10000 steps
Training Diary this week w/c 5th May- in kilograms x 2.2 for lbs
Monday - Bjj Open Mat 10-11:30am sauna
Tuesday
Gym for Bjj - back & knees Sauna
18 total sets
Wednesday -
Did a 45m express yoga class this morning at 7am
Bjj Open mat 4-6:30 (incl 20min warm up on assault bike, DB stretching groin, Jefferson curl for lower back, bridge with DB over bench for spine.
Thursday
Gym for Bjj - back & biceps sauna
Total sets: 19
Friday - Bjj open mat 4-6:30pm incl 20m warm up
Planned TRT cycle Started Mon 5th May ’25 - see picture
Test Cyp 185mg wk split over two doses Sun/Wed 8pm
Deca MD 33mg (i’ve been adding this to the test pin on Sundays)
Proviron 25mg/day 8am each morning
Total weekly injectables: 218mg/wk (unsure if correct as I’m excluding proviron)
(Previously same dose test/deca excluding Proviron since Feb)
Current stock: I have crown Pharma deca 330/ml and Crown test cyp 250/ml / Nakon Test Cyp as well as ultima proviron, test mix sustanon from ultima as well as HCG and clomid which I bought just in case I ever run out of test.
My intention was to use the pack of 50 tabs of proviron and then continue with just Test Cyp & MD of Deca. Pre-cycle hormone test seems to be optimal, aim to get another in June and compare differences.
Summary
Age: coming up on 47 on 24th May still clinging to 46 though
Weight: about 73kg / 160lbs I’ve always hovered 70-75kgs
Training: weight training, Thai-boxing from 21-33years old, Started training jujitsu when I was 33yo so on off since 2013 have been a blue belt since 2016 so im in the running for the longest serving blue belt in ireland. Have had frequent tibia/fibula dislocations rolling, rotator cuff injuries from thaiboxing sparing which I still notice when pressing, most severe is stenosis from jiujitsu in my cervical spine which I’ve struggled with since 2021, its improved a lot since MD deca this year. Injuries have put me out of jujitsu completely 2023-2024 and covid keeping me out for over 12m, starting a business in 2017 kept me out of training for 1 year. Have always tipped away at something training wise. Back training jujitsu since December ’24 and have worked up to 2-3 times a week mostly rolling, getting to gym to lift twice a week and yoga twice a week.
Cycle History: Did a few sus/deca/d-bol cycles in my mid 20’s-early 30’s Restarted on TRT 3 years ago when I was 44 test cyp 125mg-185mg wk trying to find the sweet spot current cycle 185mg test cyp with a MD of 33mg deca
Sleep: usually I get to bed by 9:30pm and wake around 6am my sleep is mostly excellent if I stick with 1 coffee/day sometimes I’ll slip up and have a late coffee. I wear earplug and this always improves my sleep
Alcohol: never a big drinker but haven’t had a beer in 2 years and feel great without it.
Fasting: last 2 years for the most part 16:8
Sauna/Cold: usually Sauna 2-3 times week 20m sessions, on waking up every morning I have cold showers pretty consistently for last two years
A little about me and my life atm: Have two young kids 8yo and 4 yo, my gf and I are currently building our dream home in the country and on track to move in end of summer, this has been a major long term dream goal of ours and nearing its completion has inspired us a lot. I’m self employed operating a small wellness business offering floating and massage treatments.
Cycle Goal: My main aim is to stay healthy physically and continue to be able to train juijitsu as it has such a positive effect on my mental wellbeing. I would love to put on a little bit of mass to protect my joints in jujitsu. Ultimately I want to aim for maximising longevity without risking my health.
Current well-being state: I’ve been feeling pretty great mentally emotionally/spiritually, strength energy wise for a few months now since taking the MD of deca, but I feel a very noticeable drive/focus/clarity/productivity increase since starting the 25mg/day of proviron last Monday it’s only 5 days in and I can’t get over the recovery/energy and overall well-being I am feeling. I’m really enjoying listening to all the EVO podcasts.
Body type: I’m a greyhound always found it difficult to put on muscle. See pictures
Diet - see pictures from past week
Typical Meal 1:
3 boiled eggs
salad with Avocado, cucumber, red peppers, onion, olive oil/balsamic salt & pepper dressing
Cashew nuts
Typical Meal 2:
Steak, eggs, broccoli
Typical Meal 3:
chicken breast
salad with Avocado, cucumber, red peppers, onion, olive oil/balsamic salt & pepper dressing
Cashew nuts
Typical Meal 4:
80g Organic Oats with protein milk banana honey
Others foods I mostly consume
Salad most days
Eggs most days
Natural Yogurt
blueberries,
Bananas
Strawberries
olives & feta
avocado
Cashew nuts
Roasted carrots,
family dinners whatever is on eg spaghetti Bolognese, lamb, ham, roast etc
Treat home made 80% dark choc/dates.
70-85% cacao dark chocolate
1-2 black coffees day.
ACV & 10g creatine Early morning.
Supplements - see picture
- Creatine 20g/day
- Collagen 40g/day
- Protein Powder 25g/day
- Zinc, Vit E, Multi Vit & Glucosamine & Chondroitin
- Apple cider Vinegar each morning with 10g creatine 500ml water
- Viagra 50mg just took one last week and man what a blast
Most recent training frequency since December\January
Weight Training x 2 week
Jiujitsu x 2 week
Yoga x 2 week
Training Diary last w/c 28/Apr- in kilograms x 2.2 for lbs
Monday - 60m Yoga Class (Ashtanga primary series or Vinyasa)
Tuesday
Gym for Bjj - back & knees Sauna
- Jefferson curl 10r x 20;20;30;35;35 sets
- Goblet squat 12r x 14;16;20;24;24
- Seated rows for Back 12r x 35;40;45;50;57
- Single DB Side Bends 12r x 24;24;24
- DB Bicep curl 12r x 12;12;10;10
- Tricep push 15r x 35;45
24 total sets
Wednesday - 90-120m Jiujitsu rolling (incl 20min warm up on assault bike, DB stretching groin, Jefferson curl for lower back, bridge with DB over bench for spine. Depending on energy anywhere from 5-10 5min rolls
Thursday
Gym for Bjj - back & biceps
sauna - Deadlifts 10;8;6;5;5;5r x 60;70;80;90;90;90 sets
- DB flies stretch 15 x 5;7;7
- Tricep DB single arm extension 15 x 7;8;9;9;9
- Bicep curls 12 x 9;10;10;10;12.5;12.5
Friday - 90-120m Jiujitsu rolling incl 20m warm up
Saturday - 75m Yoga Class Ashtanga primary series or Vinyasa)
Sunday - Rest day aim for 10000 steps
Training Diary this week w/c 5th May- in kilograms x 2.2 for lbs
Monday - Bjj Open Mat 10-11:30am sauna
Tuesday
Gym for Bjj - back & knees Sauna
- Jefferson curl 10 x 20;20;30;35;37.5
- Goblet squats 10 x 20;20;24;24;24
- Kettle bell side bends 12 x 24;24;24
- Seated rows 10 x 40;50;57;57;57
18 total sets
Wednesday -
Did a 45m express yoga class this morning at 7am
Bjj Open mat 4-6:30 (incl 20min warm up on assault bike, DB stretching groin, Jefferson curl for lower back, bridge with DB over bench for spine.
Thursday
Gym for Bjj - back & biceps
sauna - Deadlift 10;8;6;5;12 x 60;70;80;90;60
- DB flies stretch 15 x 6;7;8
- Tricep DB overhead single arm extension 10-12 x 8;9;10;12.5;10
- Bicep curls 8 x 12.5;12.5;12.5;12.5;12.5
Total sets: 19
Friday - Bjj open mat 4-6:30pm incl 20m warm up
very detailed log, and I'm looking to see how you grow from this. I like your pictures, you have good base size and good mass, and you're fairly lean.
️
used to do before will get them back. The drink is just tea I drink too many cups
we got good grass fed beef here I need to increase consumption 
