Approved Log TRT and HGH cycle Journal

[frackz]

Hey Folks,

Wanted to create a log here so I can always be on top if my protocol and always am staying in proper ranges and get some advice. I been following along here on the threads for some time and thought its time i created a journal.

Age: 42
Weight April 2025: 187lbs (skinny fat) (1500 CAL for 6 months) 200P, 150C, 25F
Weight Current: 156lbs (2000CALS and slowly increasing: 180P 210C 55F
Wasit went from 36 to 31
Training:
4 X weight training, 10K steps per day, 3X Cardio (walking at incline 1 hr) - weekly
Goals: Longevity, well being, vitaility, wellness of life I am no means a full on body builder or anything like that but i do like what i am seeing.

PEDS:
.75ml / 100mg Test C (TRT Dose as directed by my doctor)
Never taken anything else

Peptides:
BPC157 \ TB500 - took it for 20 days for a 6mm rotatcuff tear helped heal me up.

Supplements:
Fish Oil 1300mg , Creatine (5gm), ZMA, EAA (one scope while working out), Protien whey Isolate, Vit D,

Little about me: At a very young age I was diagnosed with RA, lost alotof mobility in some joint and over all had poor strength and immune responese growing up.
I was on everything from vioxx, celebrex, methotrexate, pregnisone, cortisone etc. It honestly hindered normal body development and even stunted my growth over not short by any means at 510 but considering everyone in my family is over 6 .. any thats what the doctors told at sicks kids would be a side effect. Have been RA drug free since I was 23.

At around age 40 i noticed i started gettinbg very lathargic, docotors chalked it up to RA Fatigue where even though my RA is not Active my body is constantly inflamed a little and that was taking a toll. As time goes on it goes worse, some days worse then the others, but i never felt like i did as a kid, i was never swollen and clicking in my joints so i felt something was off.

Finally got sent to an ENDO from my family doctor who stated my test is low, but still in range. Over the last couple of years as it got worse i kept getting blood work done till finially i got upset and went to a third part clinic. I let my family docotor who got upset I did so and then sent me to a new ENDO. This ENDO was great he could not figure out why i had such wierd fluctionations but by the end my TEST went from 350 to 328, to 278 and my last test 150. (over two years).

They finally put me on Test C 100MG \ ML - my dose is 1ML a week , turns out i responded very well? my free test went to 1300 in a month they said that was not good (i felt amazing btw), and i am now on .75ML once a week. My free test stays around 410 now.

Questions:

I have been on this protocol now for around 5 months and I would like to add in some HGH based on my researched (1/2IU) purley for benefits for deeper sleep and mainly to help recovery.

Would this be benefical, and if so my understanding is i should baseline my Glucose and minitor this (would this be daily or monthly), would any bloods be needed?

 

[LevButlerov]

Hey Folks,

Wanted to create a log here so I can always be on top if my protocol and always am staying in proper ranges and get some advice. I been following along here on the threads for some time and thought its time i created a journal.

Age: 42
Weight April 2025: 187lbs (skinny fat) (1500 CAL for 6 months) 200P, 150C, 25F
Weight Current: 156lbs (2000CALS and slowly increasing: 180P 210C 55F
Wasit went from 36 to 31
Training:
4 X weight training, 10K steps per day, 3X Cardio (walking at incline 1 hr) - weekly
Goals: Longevity, well being, vitaility, wellness of life I am no means a full on body builder or anything like that but i do like what i am seeing.

PEDS:
.75ml / 100mg Test C (TRT Dose as directed by my doctor)
Never taken anything else

Peptides:
BPC157 \ TB500 - took it for 20 days for a 6mm rotatcuff tear helped heal me up.

Supplements:
Fish Oil 1300mg , Creatine (5gm), ZMA, EAA (one scope while working out), Protien whey Isolate, Vit D,

Little about me: At a very young age I was diagnosed with RA, lost alotof mobility in some joint and over all had poor strength and immune responese growing up.
I was on everything from vioxx, celebrex, methotrexate, pregnisone, cortisone etc. It honestly hindered normal body development and even stunted my growth over not short by any means at 510 but considering everyone in my family is over 6 .. any thats what the doctors told at sicks kids would be a side effect. Have been RA drug free since I was 23.

At around age 40 i noticed i started gettinbg very lathargic, docotors chalked it up to RA Fatigue where even though my RA is not Active my body is constantly inflamed a little and that was taking a toll. As time goes on it goes worse, some days worse then the others, but i never felt like i did as a kid, i was never swollen and clicking in my joints so i felt something was off.

Finally got sent to an ENDO from my family doctor who stated my test is low, but still in range. Over the last couple of years as it got worse i kept getting blood work done till finially i got upset and went to a third part clinic. I let my family docotor who got upset I did so and then sent me to a new ENDO. This ENDO was great he could not figure out why i had such wierd fluctionations but by the end my TEST went from 350 to 328, to 278 and my last test 150. (over two years).

They finally put me on Test C 100MG \ ML - my dose is 1ML a week , turns out i responded very well? my free test went to 1300 in a month they said that was not good (i felt amazing btw), and i am now on .75ML once a week. My free test stays around 410 now.

Questions:

I have been on this protocol now for around 5 months and I would like to add in some HGH based on my researched (1/2IU) purley for benefits for deeper sleep and mainly to help recovery.

Would this be benefical, and if so my understanding is i should baseline my Glucose and minitor this (would this be daily or monthly), would any bloods be needed?

welcome to the EVO family @frackz thank you for sharing this with us! good start, but please share some physique pics with your face blurred because we cannot understand your base from text alone and a log only works when we can actually see your condition before giving advice. Pics let us understand your muscle tone fat distribution posture and real starting point so we can guide your training diet and any cycle plan properly instead of guessing.

 

[frackz]

welcome to the EVO family @frackz thank you for sharing this with us! good start, but please share some physique pics with your face blurred because we cannot understand your base from text alone and a log only works when we can actually see your condition before giving advice. Pics let us understand your muscle tone fat distribution posture and real starting point so we can guide your training diet and any cycle plan properly instead of guessing.

Tool some pics shortly, might see a tad bit of blending I removed some names on my arms and across my back via AI…thanks for replying look forward to enjoy my time in the gym I never could spend during my youth.

 

[frackz]

Update to supplements:
Ashwaganda : 3600mg 1x daily
Glucosamine chonroin msm 3x daily
Vit d 3x 2500iu
Milk thistle 1x daily
Fish oil 1x daily
Metamucil 1x tbsp daily
1 Sachet of electrolytes daily

 

[LevButlerov]

Weight Current: 156lbs (2000CALS and slowly increasing: 180P 210C 55F
Wasit went from 36 to 31

congratulations you look good in the pics amazing transformation! @frackz

Training:
4 X weight training, 10K steps per day, 3X Cardio (walking at incline 1 hr) - weekly
Goals: Longevity, well being, vitaility, wellness of life I am no means a full on body builder or anything like that but i do like what i am seeing.

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

Supplements:
Fish Oil 1300mg , Creatine (5gm), ZMA, EAA (one scope while working out), Protien whey Isolate, Vit D,

Update to supplements:
Ashwaganda : 3600mg 1x daily
Glucosamine chonroin msm 3x daily
Vit d 3x 2500iu
Milk thistle 1x daily
Fish oil 1x daily
Metamucil 1x tbsp daily
1 Sachet of electrolytes daily

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk? I see you updated but you need to swap the metamucil for raw psyllium

Little about me: At a very young age I was diagnosed with RA, lost alotof mobility in some joint and over all had poor strength and immune responese growing up.
I was on everything from vioxx, celebrex, methotrexate, pregnisone, cortisone etc. It honestly hindered normal body development and even stunted my growth over not short by any means at 510 but considering everyone in my family is over 6 .. any thats what the doctors told at sicks kids would be a side effect. Have been RA drug free since I was 23.

At around age 40 i noticed i started gettinbg very lathargic, docotors chalked it up to RA Fatigue where even though my RA is not Active my body is constantly inflamed a little and that was taking a toll. As time goes on it goes worse, some days worse then the others, but i never felt like i did as a kid, i was never swollen and clicking in my joints so i felt something was off.

Finally got sent to an ENDO from my family doctor who stated my test is low, but still in range. Over the last couple of years as it got worse i kept getting blood work done till finially i got upset and went to a third part clinic. I let my family docotor who got upset I did so and then sent me to a new ENDO. This ENDO was great he could not figure out why i had such wierd fluctionations but by the end my TEST went from 350 to 328, to 278 and my last test 150. (over two years).

rheumatoid arthritis is serious at a young age
have you done any fasting?

Questions:

I have been on this protocol now for around 5 months and I would like to add in some HGH based on my researched (1/2IU) purley for benefits for deeper sleep and mainly to help recovery.

Would this be benefical, and if so my understanding is i should baseline my Glucose and minitor this (would this be daily or monthly), would any bloods be needed?

I think that's a start, but lets add 1 IU of hgh to start off, dont go high.

have you been doing cardio as well?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

Keep it slow and steady man, add the 1iu of hgh and titrate up, you have a decent base - I think you should increase the fish oil thougg

 

[frackz]

@LevButlerov
Diet Break Down: this is what i try and stay to at the moment making sure my carbs is all there is hardest part for me. but protien and fast are always on point, protien is majority of the time at 200 with carbs always hovering at 170-190.
180protien / 210carbs / 55fat
2000 CAL - 2150 CAL

Everything i eat is all home made from meats to wraps.

Pre\Post workout:
preworkout 3:30am:
overnight steel cut oats soaked in one fairlife protien shake, blue berries, cinnamon
Postworkout: Whey Isolate Shake - 5:40-6am
Breakfast - 8am
200G egg white
1 rnglish muffin with 1bspn almond butter or peanut butter (natural)

Lunch: 11:30am
200 G Chicken Breast
150G potatoes

snack 2pm
greek yogurt, whey isolate, three berry blend or just blue berries, cinnamon

Dinner: 4:30 pm
250G Tilpaia
1 hard boild egg
Spinach salad (chia seads, hemp hearts, balsamic, 150g baby spinach)
two protien wraps
Cardio i ahve been doing it aided in my frop from 180 i was mainly skinny fast before with a 36 waist:
10k steps Min per day including cardio, winters are usually in 10/13k range, summers are in the 20K due to frequest dog walks.
40–60 min so called Zone 2, 3–4x/week (Incline, walking pace keeping heart at 125/130)

Fasting:

Yea the athritis sucked, took them along time to figure out what it was and by the time i was in grade 5 i lost most extension in my left arm. Hard for me to build my tricep there since i dont have full extesnion of my arm so can never hit the full length.

Update on Supplements:
Vitamin C - I take Emergen C sachets 1 per day has 1000MG of vit C
Metamucil 1x tbsp daily ----------------------Remmoved (will finish container, I picked up raw from Costco what should be a good dosage to start with?)
Ashwaganda : 3600mg 1x daily
Glucosamine chonroin msm 3x daily
Vit d 3x 2500iu
Milk thistle 1x daily
Fish oil 1x daily
1 Sachet of electrolytes daily - Brand is LMNT (costco)
Florastor Probiotic - 1 Daily
creatine mono - 10mg day
Kirtkland - 1 tab a day Mens Multivit

Things I do not take
digestive enzymes

Workout:

MONDAY — Upper Push (Chest/Shoulders/Triceps)​

Warm-up: 20 min incline walk

1. Flat DB Press or bench press – 4×8–10
2. Incline Machine or dumbell Press – 3×10–12
3. Seated machine Dumbbell Shoulder Press – 3×8–10
4. Cable Lateral Raise – 4×12–15
5. Rope Triceps Extensions – 3×12–15
6. Bar tricept extension– 2×8–12
7. single under hand tricept extensions – 2×8–12
8. Zone 2 Cardio: 40–50 min after weights

TUESDAY — REST DAY - will hit hte gym in the am just to get my walk in

• Light walk only (5–8K steps) - 60 mins
• rest of steps i get throughout the day
  

WEDNESDAY — Lower Body + Abs​

Warm-up: 20 min walk

1. Leg Press – 4×10–12
2. Goblet squats4×10–12
3. weighted back extensions 3×12–15
4. Leg Extensions – 3×12–15
5. Hamstring Curl – 3×12–15
6. Glute Bridges – 3×10–12
7. Cable Crunch – 3×12–15
8. Plank – 2×60 seconds
9. Zone 2: 40–50 min treadmill or walk outside
   
   

THURSDAY — Upper Pull (Back/Rear Delts/Biceps)

1. 20 min warm up walk
2. Lat Pulldown – 4×8–10
3. Seated Cable Row – 3×10–12
4. Chest-Supported DB Row – 3×8–10
5. Rear-Delt Fly – 3×12–15
6. EZ Bar Curls – 3×10–12
7. Hammer Curls – 2×10–12
8. Zone 2: Optional 30–40 min if energy good

---

FRIDAY — REST DAY​

• Easy walking only tread mill 60 mins
• mobility/stretching

---

SATURDAY — Full Body / Hypertrophy​

1. 20 min warm up walk
2. Goblet Squat – 3×12
3. DB Bench or Machine Chest Press – 3×10
4. Pull-downs – 3×10
5. Dumbbell Lateral Raises – 3×12–15
6. Seated Row – 3×10
7. Cable Triceps Pushdown – 2×12
8. Biceps Cable Curl – 2×12
9. Zone 2: 50–60 min (your longest session)

SUNDAY — Zone 2 Only + Light Core

Zone 2: 60 minutes
Hanging knee raises 2×10–12
dead hangs 2 x 45 sec
Side planks 2×30–45 sec

 

[frackz]

Keep it slow and steady man, add the 1iu of hgh and titrate up, you have a decent base - I think you should increase the fish oil thougg

what would be a good starting point for the Fish Oil ? take two per day?

 

[frackz]

@LevButlerov

there is 10-11 hours, if its a weekend then there is 10-15 hoours before my next beal which would be preworkout

but i have never tried to activley like fast outside of just the time between meals.

 

[LevButlerov]

@LevButlerov

there is 10-11 hours, if its a weekend then there is 10-15 hoours before my next beal which would be preworkout

but i have never tried to activley like fast outside of just the time between meals.

Try actual fasting like 24 hours 36 hours @frackz

 

[LevButlerov]

@LevButlerov
Diet Break Down: this is what i try and stay to at the moment making sure my carbs is all there is hardest part for me. but protien and fast are always on point, protien is majority of the time at 200 with carbs always hovering at 170-190.
180protien / 210carbs / 55fat
2000 CAL - 2150 CAL

Everything i eat is all home made from meats to wraps.

Pre\Post workout:
preworkout 3:30am:
overnight steel cut oats soaked in one fairlife protien shake, blue berries, cinnamon
Postworkout: Whey Isolate Shake - 5:40-6am
Breakfast - 8am
200G egg white
1 rnglish muffin with 1bspn almond butter or peanut butter (natural)

Lunch: 11:30am
200 G Chicken Breast
150G potatoes

snack 2pm
greek yogurt, whey isolate, three berry blend or just blue berries, cinnamon

Dinner: 4:30 pm
250G Tilpaia
1 hard boild egg
Spinach salad (chia seads, hemp hearts, balsamic, 150g baby spinach)
two protien wraps
Cardio i ahve been doing it aided in my frop from 180 i was mainly skinny fast before with a 36 waist:
10k steps Min per day including cardio, winters are usually in 10/13k range, summers are in the 20K due to frequest dog walks.
40–60 min so called Zone 2, 3–4x/week (Incline, walking pace keeping heart at 125/130)

Fasting:

Yea the athritis sucked, took them along time to figure out what it was and by the time i was in grade 5 i lost most extension in my left arm. Hard for me to build my tricep there since i dont have full extesnion of my arm so can never hit the full length.

Update on Supplements:
Vitamin C - I take Emergen C sachets 1 per day has 1000MG of vit C
Metamucil 1x tbsp daily ----------------------Remmoved (will finish container, I picked up raw from Costco what should be a good dosage to start with?)
Ashwaganda : 3600mg 1x daily
Glucosamine chonroin msm 3x daily
Vit d 3x 2500iu
Milk thistle 1x daily
Fish oil 1x daily
1 Sachet of electrolytes daily - Brand is LMNT (costco)
Florastor Probiotic - 1 Daily
creatine mono - 10mg day
Kirtkland - 1 tab a day Mens Multivit

Things I do not take
digestive enzymes

Workout:

MONDAY — Upper Push (Chest/Shoulders/Triceps)​

Warm-up: 20 min incline walk

1. Flat DB Press or bench press – 4×8–10
2. Incline Machine or dumbell Press – 3×10–12
3. Seated machine Dumbbell Shoulder Press – 3×8–10
4. Cable Lateral Raise – 4×12–15
5. Rope Triceps Extensions – 3×12–15
6. Bar tricept extension– 2×8–12
7. single under hand tricept extensions – 2×8–12
8. Zone 2 Cardio: 40–50 min after weights

TUESDAY — REST DAY - will hit hte gym in the am just to get my walk in

• Light walk only (5–8K steps) - 60 mins
• rest of steps i get throughout the day

WEDNESDAY — Lower Body + Abs​

Warm-up: 20 min walk

1. Leg Press – 4×10–12
2. Goblet squats4×10–12
3. weighted back extensions 3×12–15
4. Leg Extensions – 3×12–15
5. Hamstring Curl – 3×12–15
6. Glute Bridges – 3×10–12
7. Cable Crunch – 3×12–15
8. Plank – 2×60 seconds
9. Zone 2: 40–50 min treadmill or walk outside
   

THURSDAY — Upper Pull (Back/Rear Delts/Biceps)

1. 20 min warm up walk
2. Lat Pulldown – 4×8–10
3. Seated Cable Row – 3×10–12
4. Chest-Supported DB Row – 3×8–10
5. Rear-Delt Fly – 3×12–15
6. EZ Bar Curls – 3×10–12
7. Hammer Curls – 2×10–12
8. Zone 2: Optional 30–40 min if energy good

---

FRIDAY — REST DAY​

• Easy walking only tread mill 60 mins
• mobility/stretching

---

SATURDAY — Full Body / Hypertrophy​

1. 20 min warm up walk
2. Goblet Squat – 3×12
3. DB Bench or Machine Chest Press – 3×10
4. Pull-downs – 3×10
5. Dumbbell Lateral Raises – 3×12–15
6. Seated Row – 3×10
7. Cable Triceps Pushdown – 2×12
8. Biceps Cable Curl – 2×12
9. Zone 2: 50–60 min (your longest session)

SUNDAY — Zone 2 Only + Light Core

Zone 2: 60 minutes
Hanging knee raises 2×10–12
dead hangs 2 x 45 sec
Side planks 2×30–45 sec

can you please write yourself the training and food @frackz this is ai modded i rather talk to you than AI

 

[Dreamer]

what would be a good starting point for the Fish Oil ? take two per day?

How much mg is there in them? for example - mine are 2000mg fish oil, I am currently taking 5 a day, your diet isnt packed with omega 3s - you will benefit wildly from upping them.

 

[LevButlerov]

Diet Break Down: this is what i try and stay to at the moment making sure my carbs is all there is hardest part for me. but protien and fast are always on point, protien is majority of the time at 200 with carbs always hovering at 170-190.
180protien / 210carbs / 55fat
2000 CAL - 2150 CAL

Everything i eat is all home made from meats to wraps.

Pre\Post workout:
preworkout 3:30am:
overnight steel cut oats soaked in one fairlife protien shake, blue berries, cinnamon
Postworkout: Whey Isolate Shake - 5:40-6am
Breakfast - 8am
200G egg white
1 rnglish muffin with 1bspn almond butter or peanut butter (natural)

Lunch: 11:30am
200 G Chicken Breast
150G potatoes

snack 2pm
greek yogurt, whey isolate, three berry blend or just blue berries, cinnamon

Dinner: 4:30 pm
250G Tilpaia
1 hard boild egg
Spinach salad (chia seads, hemp hearts, balsamic, 150g baby spinach)
two protien wraps
Cardio i ahve been doing it aided in my frop from 180 i was mainly skinny fast before with a 36 waist:
10k steps Min per day including cardio, winters are usually in 10/13k range, summers are in the 20K due to frequest dog walks.
40–60 min so called Zone 2, 3–4x/week (Incline, walking pace keeping heart at 125/130)

diet is good but we need to get this into a macro app can you use myfitness pal?
I see low fat here and low omega 3
i dont see any walnuts or fish oil, yes I see fish but wont be enough @frackz

Fasting:

Yea the athritis sucked, took them along time to figure out what it was and by the time i was in grade 5 i lost most extension in my left arm. Hard for me to build my tricep there since i dont have full extesnion of my arm so can never hit the full length.

have you done about 36 hours to test fasting?

Update on Supplements:
Vitamin C - I take Emergen C sachets 1 per day has 1000MG of vit C
Metamucil 1x tbsp daily ----------------------Remmoved (will finish container, I picked up raw from Costco what should be a good dosage to start with?)
Ashwaganda : 3600mg 1x daily
Glucosamine chonroin msm 3x daily
Vit d 3x 2500iu
Milk thistle 1x daily
Fish oil 1x daily
1 Sachet of electrolytes daily - Brand is LMNT (costco)
Florastor Probiotic - 1 Daily
creatine mono - 10mg day
Kirtkland - 1 tab a day Mens Multivit

Things I do not take
digestive enzymes

try to bump vitamin c to 3 grams
and replace metamucil with raw psyllium husk
add probiotics and digestive enzymes ed
you can get n2guard?

 

[frackz]

can you please write yourself the training and food @frackz this is ai modded i rather talk to you than AI

for sure sorry when i start i actually used chat gpt to help me make my plan i mean it did get me down 30 pounds. but going forward i will start logging my daily. my exercises do change depend how i feel with joints like i might skip a back days and do another leg day if anything feels like its off.

 

[frackz]

diet is good but we need to get this into a macro app can you use myfitness pal? I got one called loose it recently starting to add in my recipes and will be using it. next couple days will post some screen shots starting tomorrow.

I see low fat here and low omega 3 - will increase this and will add in nuts and more fishoil. i'll up to 4 tabs (1300MG and maybe hand full of wallnuts?)

i dont see any walnuts or fish oil, yes I see fish but wont be enough @frackz

have you done about 36 hours to test fasting? ---

try to bump vitamin c to 3 grams
and replace metamucil with raw psyllium husk
add probiotics and digestive enzymes ed
you can get n2guard?

What would be the benefit of this 36 hour fast? I actaully have really good will power when it come to this kind of stuff want me to fast for 36 hours? What am i trying to log or look for?

Cant get n2guard here but I can replace it with something similar called Liver HD, many forums suggest this one when you cannot get n2gaurd. seems to be highly recommended. I can grab some this weeekend.
pick up some of this as well.

 

[LevButlerov]

What would be the benefit of this 36 hour fast? I actaully have really good will power when it come to this kind of stuff want me to fast for 36 hours? What am i trying to log or look for?

it would clean and detox your body, it something you should try to see if it helps any of your sides @frackz

Cant get n2guard here but I can replace it with something similar called Liver HD, many forums suggest this one when you cannot get n2gaurd. seems to be highly recommended. I can grab some this weeekend.
pick up some of this as well.

Liver hd wouldn't be the same but you can get it to start off.

 

[frackz]

it would clean and detox your body, it something you should try to see if it helps any of your sides @frackz

Liver hd wouldn't be the same but you can get it to start off.

Sounds good, the next time I hit a bills game I’ll try and order some in the states and send it over to my PO Box to pick up along the way.

 

[LevButlerov]

Sounds good, the next time I hit a bills game I’ll try and order some in the states and send it over to my PO Box to pick up along the way.

Lets try to get a detox started with a fast.

 

[waggat]

Hey Folks,

Wanted to create a log here so I can always be on top if my protocol and always am staying in proper ranges and get some advice. I been following along here on the threads for some time and thought its time i created a journal.

Age: 42
Weight April 2025: 187lbs (skinny fat) (1500 CAL for 6 months) 200P, 150C, 25F
Weight Current: 156lbs (2000CALS and slowly increasing: 180P 210C 55F
Wasit went from 36 to 31
Training:
4 X weight training, 10K steps per day, 3X Cardio (walking at incline 1 hr) - weekly
Goals: Longevity, well being, vitaility, wellness of life I am no means a full on body builder or anything like that but i do like what i am seeing.

PEDS:
.75ml / 100mg Test C (TRT Dose as directed by my doctor)
Never taken anything else

Peptides:
BPC157 \ TB500 - took it for 20 days for a 6mm rotatcuff tear helped heal me up.

Supplements:
Fish Oil 1300mg , Creatine (5gm), ZMA, EAA (one scope while working out), Protien whey Isolate, Vit D,

Little about me: At a very young age I was diagnosed with RA, lost alotof mobility in some joint and over all had poor strength and immune responese growing up.
I was on everything from vioxx, celebrex, methotrexate, pregnisone, cortisone etc. It honestly hindered normal body development and even stunted my growth over not short by any means at 510 but considering everyone in my family is over 6 .. any thats what the doctors told at sicks kids would be a side effect. Have been RA drug free since I was 23.

At around age 40 i noticed i started gettinbg very lathargic, docotors chalked it up to RA Fatigue where even though my RA is not Active my body is constantly inflamed a little and that was taking a toll. As time goes on it goes worse, some days worse then the others, but i never felt like i did as a kid, i was never swollen and clicking in my joints so i felt something was off.

Finally got sent to an ENDO from my family doctor who stated my test is low, but still in range. Over the last couple of years as it got worse i kept getting blood work done till finially i got upset and went to a third part clinic. I let my family docotor who got upset I did so and then sent me to a new ENDO. This ENDO was great he could not figure out why i had such wierd fluctionations but by the end my TEST went from 350 to 328, to 278 and my last test 150. (over two years).

They finally put me on Test C 100MG \ ML - my dose is 1ML a week , turns out i responded very well? my free test went to 1300 in a month they said that was not good (i felt amazing btw), and i am now on .75ML once a week. My free test stays around 410 now.

Questions:

I have been on this protocol now for around 5 months and I would like to add in some HGH based on my researched (1/2IU) purley for benefits for deeper sleep and mainly to help recovery.

Would this be benefical, and if so my understanding is i should baseline my Glucose and minitor this (would this be daily or monthly), would any bloods be needed?

Good first post mate and welcome to Evo.

Looks like you have made some good progress so far. Your workout plan looks good.

Can you share what a typical day of food looks like.

 

[waggat]

Tool some pics shortly, might see a tad bit of blending I removed some names on my arms and across my back via AI…thanks for replying look forward to enjoy my time in the gym I never could spend during my youth.

Looking good mate. You've got a good base to work with.

 

[Mobster]

i dont see any walnuts or fish oil, yes I see fish but wont be enough @frackz

What would be the benefit of this 36 hour fast? I actaully have really good will power when it come to this kind of stuff want me to fast for 36 hours? What am i trying to log or look for?

Cant get n2guard here but I can replace it with something similar called Liver HD, many forums suggest this one when you cannot get n2gaurd. seems to be highly recommended. I can grab some this weeekend.
pick up some of this as well.

Multiple. One is a reset of the gut flora

 

[stevesmi]

Tool some pics shortly, might see a tad bit of blending I removed some names on my arms and across my back via AI…thanks for replying look forward to enjoy my time in the gym I never could spend during my youth.

@frackz You are super hairy like I am. Make sure you shave up for future pictures so we can see the cuts to the muscles.

 

[frackz]

Update: have time off next week so will drop in a 36 hour rest. Question during this period am I working out or should I get four days of lifting in and then do it with just maybe adding in light cardio for the 36 hrs and no lifting?

Friday:
Cardio incline walk @1 hour heart rate at 122-125
Streches
5x20 pushups
5x20 sit ups on core machine weight with 45lb plate

Food: got app and made screenshots this is all that I packed for today. Will probably have a few more walnuts to even out to 2000 when I get home.

Supplements for day:
Milk thistle 1 cap
Taurine 1 scoop
1 scoop whey
3mg of vit c
1tbsp of raw psyllium husk
One cap Kirkland probiotic
One cap ashwaganda
3caps glucosamine msm
7500units vit D
1 cap Kirkland multivit
One scoop eaa
One scoop electrolyte nothing fancy just biosteel
1 cap zma
5 caps Kirkland fish oil (1300mg per cap)

 

[Ulter]

Hey Folks,

Wanted to create a log here so I can always be on top if my protocol and always am staying in proper ranges and get some advice. I been following along here on the threads for some time and thought its time i created a journal.

Age: 42
Weight April 2025: 187lbs (skinny fat) (1500 CAL for 6 months) 200P, 150C, 25F
Weight Current: 156lbs (2000CALS and slowly increasing: 180P 210C 55F
Wasit went from 36 to 31
Training:
4 X weight training, 10K steps per day, 3X Cardio (walking at incline 1 hr) - weekly
Goals: Longevity, well being, vitaility, wellness of life I am no means a full on body builder or anything like that but i do like what i am seeing.

PEDS:
.75ml / 100mg Test C (TRT Dose as directed by my doctor)
Never taken anything else

Peptides:
BPC157 \ TB500 - took it for 20 days for a 6mm rotatcuff tear helped heal me up.

Supplements:
Fish Oil 1300mg , Creatine (5gm), ZMA, EAA (one scope while working out), Protien whey Isolate, Vit D,

Little about me: At a very young age I was diagnosed with RA, lost alotof mobility in some joint and over all had poor strength and immune responese growing up.
I was on everything from vioxx, celebrex, methotrexate, pregnisone, cortisone etc. It honestly hindered normal body development and even stunted my growth over not short by any means at 510 but considering everyone in my family is over 6 .. any thats what the doctors told at sicks kids would be a side effect. Have been RA drug free since I was 23.

At around age 40 i noticed i started gettinbg very lathargic, docotors chalked it up to RA Fatigue where even though my RA is not Active my body is constantly inflamed a little and that was taking a toll. As time goes on it goes worse, some days worse then the others, but i never felt like i did as a kid, i was never swollen and clicking in my joints so i felt something was off.

Finally got sent to an ENDO from my family doctor who stated my test is low, but still in range. Over the last couple of years as it got worse i kept getting blood work done till finially i got upset and went to a third part clinic. I let my family docotor who got upset I did so and then sent me to a new ENDO. This ENDO was great he could not figure out why i had such wierd fluctionations but by the end my TEST went from 350 to 328, to 278 and my last test 150. (over two years).

They finally put me on Test C 100MG \ ML - my dose is 1ML a week , turns out i responded very well? my free test went to 1300 in a month they said that was not good (i felt amazing btw), and i am now on .75ML once a week. My free test stays around 410 now.

Questions:

I have been on this protocol now for around 5 months and I would like to add in some HGH based on my researched (1/2IU) purley for benefits for deeper sleep and mainly to help recovery.

Would this be benefical, and if so my understanding is i should baseline my Glucose and minitor this (would this be daily or monthly), would any bloods be needed?

1-2hgh a day is fine. even 1iu is fine. no need to run it too high @frackz

 

[2Thick]

Update: have time off next week so will drop in a 36 hour rest. Question during this period am I working out or should I get four days of lifting in and then do it with just maybe adding in light cardio for the 36 hrs and no lifting?

Friday:
Cardio incline walk @1 hour heart rate at 122-125
Streches
5x20 pushups
5x20 sit ups on core machine weight with 45lb plate

Food: got app and made screenshots this is all that I packed for today. Will probably have a few more walnuts to even out to 2000 when I get home.

Supplements for day:
Milk thistle 1 cap
Taurine 1 scoop
1 scoop whey
3mg of vit c
1tbsp of raw psyllium husk
One cap Kirkland probiotic
One cap ashwaganda
3caps glucosamine msm
7500units vit D
1 cap Kirkland multivit
One scoop eaa
One scoop electrolyte nothing fancy just biosteel
1 cap zma
5 caps Kirkland fish oil (1300mg per cap)

Make sure you get good sleep. That is the best way to get rest. I would do some light cardio or maybe some light weights on these rest days. @frackz maybe also consider deload weeks down the line

 

[HarleyGuy]

Hey Folks,

Wanted to create a log here so I can always be on top if my protocol and always am staying in proper ranges and get some advice. I been following along here on the threads for some time and thought its time i created a journal.

Age: 42
Weight April 2025: 187lbs (skinny fat) (1500 CAL for 6 months) 200P, 150C, 25F
Weight Current: 156lbs (2000CALS and slowly increasing: 180P 210C 55F
Wasit went from 36 to 31
Training:
4 X weight training, 10K steps per day, 3X Cardio (walking at incline 1 hr) - weekly
Goals: Longevity, well being, vitaility, wellness of life I am no means a full on body builder or anything like that but i do like what i am seeing.

PEDS:
.75ml / 100mg Test C (TRT Dose as directed by my doctor)
Never taken anything else

Peptides:
BPC157 \ TB500 - took it for 20 days for a 6mm rotatcuff tear helped heal me up.

Supplements:
Fish Oil 1300mg , Creatine (5gm), ZMA, EAA (one scope while working out), Protien whey Isolate, Vit D,

Little about me: At a very young age I was diagnosed with RA, lost alotof mobility in some joint and over all had poor strength and immune responese growing up.
I was on everything from vioxx, celebrex, methotrexate, pregnisone, cortisone etc. It honestly hindered normal body development and even stunted my growth over not short by any means at 510 but considering everyone in my family is over 6 .. any thats what the doctors told at sicks kids would be a side effect. Have been RA drug free since I was 23.

At around age 40 i noticed i started gettinbg very lathargic, docotors chalked it up to RA Fatigue where even though my RA is not Active my body is constantly inflamed a little and that was taking a toll. As time goes on it goes worse, some days worse then the others, but i never felt like i did as a kid, i was never swollen and clicking in my joints so i felt something was off.

Finally got sent to an ENDO from my family doctor who stated my test is low, but still in range. Over the last couple of years as it got worse i kept getting blood work done till finially i got upset and went to a third part clinic. I let my family docotor who got upset I did so and then sent me to a new ENDO. This ENDO was great he could not figure out why i had such wierd fluctionations but by the end my TEST went from 350 to 328, to 278 and my last test 150. (over two years).

They finally put me on Test C 100MG \ ML - my dose is 1ML a week , turns out i responded very well? my free test went to 1300 in a month they said that was not good (i felt amazing btw), and i am now on .75ML once a week. My free test stays around 410 now.

Questions:

I have been on this protocol now for around 5 months and I would like to add in some HGH based on my researched (1/2IU) purley for benefits for deeper sleep and mainly to help recovery.

Would this be benefical, and if so my understanding is i should baseline my Glucose and minitor this (would this be daily or monthly), would any bloods be needed?

Welcome to the EVO family my fellow Canadian brother!

I have you queued up to respond to your first log post as soon as I get home from work. Happy to have you here!

 

[ROIDDERS]

@LevButlerov
Diet Break Down: this is what i try and stay to at the moment making sure my carbs is all there is hardest part for me. but protien and fast are always on point, protien is majority of the time at 200 with carbs always hovering at 170-190.
180protien / 210carbs / 55fat
2000 CAL - 2150 CAL

Everything i eat is all home made from meats to wraps.

Pre\Post workout:
preworkout 3:30am:
overnight steel cut oats soaked in one fairlife protien shake, blue berries, cinnamon
Postworkout: Whey Isolate Shake - 5:40-6am
Breakfast - 8am
200G egg white
1 rnglish muffin with 1bspn almond butter or peanut butter (natural)

Lunch: 11:30am
200 G Chicken Breast
150G potatoes

snack 2pm
greek yogurt, whey isolate, three berry blend or just blue berries, cinnamon

Dinner: 4:30 pm
250G Tilpaia
1 hard boild egg
Spinach salad (chia seads, hemp hearts, balsamic, 150g baby spinach)
two protien wraps
Cardio i ahve been doing it aided in my frop from 180 i was mainly skinny fast before with a 36 waist:
10k steps Min per day including cardio, winters are usually in 10/13k range, summers are in the 20K due to frequest dog walks.
40–60 min so called Zone 2, 3–4x/week (Incline, walking pace keeping heart at 125/130)

Fasting:

Yea the athritis sucked, took them along time to figure out what it was and by the time i was in grade 5 i lost most extension in my left arm. Hard for me to build my tricep there since i dont have full extesnion of my arm so can never hit the full length.

Update on Supplements:
Vitamin C - I take Emergen C sachets 1 per day has 1000MG of vit C
Metamucil 1x tbsp daily ----------------------Remmoved (will finish container, I picked up raw from Costco what should be a good dosage to start with?)
Ashwaganda : 3600mg 1x daily
Glucosamine chonroin msm 3x daily
Vit d 3x 2500iu
Milk thistle 1x daily
Fish oil 1x daily
1 Sachet of electrolytes daily - Brand is LMNT (costco)
Florastor Probiotic - 1 Daily
creatine mono - 10mg day
Kirtkland - 1 tab a day Mens Multivit

Things I do not take
digestive enzymes

Workout:

MONDAY — Upper Push (Chest/Shoulders/Triceps)​

Warm-up: 20 min incline walk

1. Flat DB Press or bench press – 4×8–10
2. Incline Machine or dumbell Press – 3×10–12
3. Seated machine Dumbbell Shoulder Press – 3×8–10
4. Cable Lateral Raise – 4×12–15
5. Rope Triceps Extensions – 3×12–15
6. Bar tricept extension– 2×8–12
7. single under hand tricept extensions – 2×8–12
8. Zone 2 Cardio: 40–50 min after weights

TUESDAY — REST DAY - will hit hte gym in the am just to get my walk in

• Light walk only (5–8K steps) - 60 mins
• rest of steps i get throughout the day

WEDNESDAY — Lower Body + Abs​

Warm-up: 20 min walk

1. Leg Press – 4×10–12
2. Goblet squats4×10–12
3. weighted back extensions 3×12–15
4. Leg Extensions – 3×12–15
5. Hamstring Curl – 3×12–15
6. Glute Bridges – 3×10–12
7. Cable Crunch – 3×12–15
8. Plank – 2×60 seconds
9. Zone 2: 40–50 min treadmill or walk outside
   

THURSDAY — Upper Pull (Back/Rear Delts/Biceps)

1. 20 min warm up walk
2. Lat Pulldown – 4×8–10
3. Seated Cable Row – 3×10–12
4. Chest-Supported DB Row – 3×8–10
5. Rear-Delt Fly – 3×12–15
6. EZ Bar Curls – 3×10–12
7. Hammer Curls – 2×10–12
8. Zone 2: Optional 30–40 min if energy good

---

FRIDAY — REST DAY​

• Easy walking only tread mill 60 mins
• mobility/stretching

---

SATURDAY — Full Body / Hypertrophy​

1. 20 min warm up walk
2. Goblet Squat – 3×12
3. DB Bench or Machine Chest Press – 3×10
4. Pull-downs – 3×10
5. Dumbbell Lateral Raises – 3×12–15
6. Seated Row – 3×10
7. Cable Triceps Pushdown – 2×12
8. Biceps Cable Curl – 2×12
9. Zone 2: 50–60 min (your longest session)

SUNDAY — Zone 2 Only + Light Core

Zone 2: 60 minutes
Hanging knee raises 2×10–12
dead hangs 2 x 45 sec
Side planks 2×30–45 sec

@frackz wow nice training sessions on the weekend. i like how you do some maintanence stuff on friday then you hit saturday hard

 

[ceo]

Update: have time off next week so will drop in a 36 hour rest. Question during this period am I working out or should I get four days of lifting in and then do it with just maybe adding in light cardio for the 36 hrs and no lifting?

Friday:
Cardio incline walk @1 hour heart rate at 122-125
Streches
5x20 pushups
5x20 sit ups on core machine weight with 45lb plate

Food: got app and made screenshots this is all that I packed for today. Will probably have a few more walnuts to even out to 2000 when I get home.

Supplements for day:
Milk thistle 1 cap
Taurine 1 scoop
1 scoop whey
3mg of vit c
1tbsp of raw psyllium husk
One cap Kirkland probiotic
One cap ashwaganda
3caps glucosamine msm
7500units vit D
1 cap Kirkland multivit
One scoop eaa
One scoop electrolyte nothing fancy just biosteel
1 cap zma
5 caps Kirkland fish oil (1300mg per cap)

bros i give you mad love and respect. you killing it on a lazy friday. that some nice cardio and situps/pushups. You make me pumped up to go get in a workout to. @frackz

 

[frackz]

bros i give you mad love and respect. you killing it on a lazy friday. that some nice cardio and situps/pushups. You make me pumped up to go get in a workout to. @frackz

Thanks homie im still on a hybrid work schedule so tuesday and fridays when i have to head into the office i made them my off\light days been working out so far.

 

[frackz]

ice training sessions on the weekend. i like how you do some maintanence stuff on friday then you hit saturday

Love the saturdays... weekdays im up by 3:30 \ 4am and at the gym by 4:30am at the latest. That saturday i try to make the best of it because I get to sleep in and hit the gym more like 8\9am.. gotta make the best that extra rest right. Mentally if I can see bit of day light before i start my session i feel like there is a big difference.

 

[HarleyGuy]

Love the saturdays... weekdays im up by 3:30 \ 4am and at the gym by 4:30am at the latest. That saturday i try to make the best of it because I get to sleep in and hit the gym more like 8\9am.. gotta make the best that extra rest right. Mentally if I can see bit of day light before i start my session i feel like there is a big difference.

This is dedication!

 

[ROIDDERS]

Love the saturdays... weekdays im up by 3:30 \ 4am and at the gym by 4:30am at the latest. That saturday i try to make the best of it because I get to sleep in and hit the gym more like 8\9am.. gotta make the best that extra rest right. Mentally if I can see bit of day light before i start my session i feel like there is a big difference.

yeah its nice to get it in and out of the way

 

[ceo]

Thanks homie im still on a hybrid work schedule so tuesday and fridays when i have to head into the office i made them my off\light days been working out so far.

bros that sound fun lol

 

[frackz]

Saturday
20 min walk
bench 3 x 15 @ 135, 2 X 10 155, 2 X 185 (1 rep with spot)
upper chest press machine 3 x 10 and 2x5
tricep pull downs, crossovers, single arms all 3 x 15 or to failure
shoulder press seated 3 x 15
forearm reverse curls 3x20
cable delt side raises 3x12 or to faulure
30 min cardio

Saturdays Marcros : 200G Protien 154G Carbs 57Fat


Sunday
20 minute walk
pull ups 3 x 10
lat pull downs 3x12 or to failure
back rows 3x12 or to failure
single arm cable rows
3x15 goblet squats
trap shugs 3 x to failure
bicept barbell curls, hammer curls, preecher curls 3x15
single arm elbow behind back bicept cable cur 3x12
one hour cardio - incline walk heart rate was kept at 125-130
Sundays Marcros : 200G Protien 154G Carbs 57Fat (had the same meals again leftovers

started HGH at 1UI 9PM third day now in a row, i think like the small dose of TRT i take i can feel this makes a difference at such a low does as well. respond well. SLeep is incredibly deep. I am still sleeping for the same amount of time but i can feel its deep before i doze off and when i walk up instead of yawning, and stuff before i am up, im bascially bright eyed and busy tailed.

Supplements
3 x 1300mg fish pil - kirkland
1 scope of eletroltyes - biosteel with:
- 1 scope taurine
- 5mg creatine
1 scope EAA during work out with:
-5mg creatine
1 Kirkland Probiotic
1 Live HD cap
1 Mike Thistle
1tbsp of hte P Husk
1 Kirkland multi vitamin
1 ashwagnda
3000MG Vitamin C
3 X Glucosimine \ MSM
Vit D 5000
1 scope whey isolate
1 ZMA cap

 

[Noah Wixx]

Hey Folks,

Wanted to create a log here so I can always be on top if my protocol and always am staying in proper ranges and get some advice. I been following along here on the threads for some time and thought its time i created a journal.

Age: 42
Weight April 2025: 187lbs (skinny fat) (1500 CAL for 6 months) 200P, 150C, 25F
Weight Current: 156lbs (2000CALS and slowly increasing: 180P 210C 55F
Wasit went from 36 to 31
Training:
4 X weight training, 10K steps per day, 3X Cardio (walking at incline 1 hr) - weekly
Goals: Longevity, well being, vitaility, wellness of life I am no means a full on body builder or anything like that but i do like what i am seeing.

PEDS:
.75ml / 100mg Test C (TRT Dose as directed by my doctor)
Never taken anything else

Peptides:
BPC157 \ TB500 - took it for 20 days for a 6mm rotatcuff tear helped heal me up.

Supplements:
Fish Oil 1300mg , Creatine (5gm), ZMA, EAA (one scope while working out), Protien whey Isolate, Vit D,

Little about me: At a very young age I was diagnosed with RA, lost alotof mobility in some joint and over all had poor strength and immune responese growing up.
I was on everything from vioxx, celebrex, methotrexate, pregnisone, cortisone etc. It honestly hindered normal body development and even stunted my growth over not short by any means at 510 but considering everyone in my family is over 6 .. any thats what the doctors told at sicks kids would be a side effect. Have been RA drug free since I was 23.

At around age 40 i noticed i started gettinbg very lathargic, docotors chalked it up to RA Fatigue where even though my RA is not Active my body is constantly inflamed a little and that was taking a toll. As time goes on it goes worse, some days worse then the others, but i never felt like i did as a kid, i was never swollen and clicking in my joints so i felt something was off.

Finally got sent to an ENDO from my family doctor who stated my test is low, but still in range. Over the last couple of years as it got worse i kept getting blood work done till finially i got upset and went to a third part clinic. I let my family docotor who got upset I did so and then sent me to a new ENDO. This ENDO was great he could not figure out why i had such wierd fluctionations but by the end my TEST went from 350 to 328, to 278 and my last test 150. (over two years).

They finally put me on Test C 100MG \ ML - my dose is 1ML a week , turns out i responded very well? my free test went to 1300 in a month they said that was not good (i felt amazing btw), and i am now on .75ML once a week. My free test stays around 410 now.

Questions:

I have been on this protocol now for around 5 months and I would like to add in some HGH based on my researched (1/2IU) purley for benefits for deeper sleep and mainly to help recovery.

Would this be benefical, and if so my understanding is i should baseline my Glucose and minitor this (would this be daily or monthly), would any bloods be needed?

Congratulations on the log

 

[LevButlerov]

Saturday
20 min walk
bench 3 x 15 @ 135, 2 X 10 155, 2 X 185 (1 rep with spot)
upper chest press machine 3 x 10 and 2x5
tricep pull downs, crossovers, single arms all 3 x 15 or to failure
shoulder press seated 3 x 15
forearm reverse curls 3x20
cable delt side raises 3x12 or to faulure
30 min cardio

Saturdays Marcros : 200G Protien 154G Carbs 57Fat


Sunday
20 minute walk
pull ups 3 x 10
lat pull downs 3x12 or to failure
back rows 3x12 or to failure
single arm cable rows
3x15 goblet squats
trap shugs 3 x to failure
bicept barbell curls, hammer curls, preecher curls 3x15
single arm elbow behind back bicept cable cur 3x12
one hour cardio - incline walk heart rate was kept at 125-130
Sundays Marcros : 200G Protien 154G Carbs 57Fat (had the same meals again leftovers

started HGH at 1UI 9PM third day now in a row, i think like the small dose of TRT i take i can feel this makes a difference at such a low does as well. respond well. SLeep is incredibly deep. I am still sleeping for the same amount of time but i can feel its deep before i doze off and when i walk up instead of yawning, and stuff before i am up, im bascially bright eyed and busy tailed.

Supplements
3 x 1300mg fish pil - kirkland
1 scope of eletroltyes - biosteel with:
- 1 scope taurine
- 5mg creatine
1 scope EAA during work out with:
-5mg creatine
1 Kirkland Probiotic
1 Live HD cap
1 Mike Thistle
1tbsp of hte P Husk
1 Kirkland multi vitamin
1 ashwagnda
3000MG Vitamin C
3 X Glucosimine \ MSM
Vit D 5000
1 scope whey isolate
1 ZMA cap

Good day, TRT with HGH will be much better long term too @frackz
supps Im not psyllium you add it?

training i like the bench good one! on the 185

 

[frackz]

Good day, TRT with HGH will be much better long term too @frackz
supps Im not psyllium you add it?

training i like the bench good one! on the 185

Yea I added the raw natural husk grab some from Costco along with my probiotics.

For the hgh how long do I go for and when is it best to give it a pause ? I’ll do off 1 bloods at the end of 4 weeks to make sure it’s all good.

 

[LevButlerov]

Yea I added the raw natural husk grab some from Costco along with my probiotics.

you mean you mix them in 1 drink?

For the hgh how long do I go for and when is it best to give it a pause ? I’ll do off 1 bloods at the end of 4 weeks to make sure it’s all good.

you mean on hgh how long? @frackz

 

[ballin2504]

Hey Folks,

Wanted to create a log here so I can always be on top if my protocol and always am staying in proper ranges and get some advice. I been following along here on the threads for some time and thought its time i created a journal.

Age: 42
Weight April 2025: 187lbs (skinny fat) (1500 CAL for 6 months) 200P, 150C, 25F
Weight Current: 156lbs (2000CALS and slowly increasing: 180P 210C 55F
Wasit went from 36 to 31
Training:
4 X weight training, 10K steps per day, 3X Cardio (walking at incline 1 hr) - weekly
Goals: Longevity, well being, vitaility, wellness of life I am no means a full on body builder or anything like that but i do like what i am seeing.

PEDS:
.75ml / 100mg Test C (TRT Dose as directed by my doctor)
Never taken anything else

Peptides:
BPC157 \ TB500 - took it for 20 days for a 6mm rotatcuff tear helped heal me up.

Supplements:
Fish Oil 1300mg , Creatine (5gm), ZMA, EAA (one scope while working out), Protien whey Isolate, Vit D,

Little about me: At a very young age I was diagnosed with RA, lost alotof mobility in some joint and over all had poor strength and immune responese growing up.
I was on everything from vioxx, celebrex, methotrexate, pregnisone, cortisone etc. It honestly hindered normal body development and even stunted my growth over not short by any means at 510 but considering everyone in my family is over 6 .. any thats what the doctors told at sicks kids would be a side effect. Have been RA drug free since I was 23.

At around age 40 i noticed i started gettinbg very lathargic, docotors chalked it up to RA Fatigue where even though my RA is not Active my body is constantly inflamed a little and that was taking a toll. As time goes on it goes worse, some days worse then the others, but i never felt like i did as a kid, i was never swollen and clicking in my joints so i felt something was off.

Finally got sent to an ENDO from my family doctor who stated my test is low, but still in range. Over the last couple of years as it got worse i kept getting blood work done till finially i got upset and went to a third part clinic. I let my family docotor who got upset I did so and then sent me to a new ENDO. This ENDO was great he could not figure out why i had such wierd fluctionations but by the end my TEST went from 350 to 328, to 278 and my last test 150. (over two years).

They finally put me on Test C 100MG \ ML - my dose is 1ML a week , turns out i responded very well? my free test went to 1300 in a month they said that was not good (i felt amazing btw), and i am now on .75ML once a week. My free test stays around 410 now.

Questions:

I have been on this protocol now for around 5 months and I would like to add in some HGH based on my researched (1/2IU) purley for benefits for deeper sleep and mainly to help recovery.

Would this be benefical, and if so my understanding is i should baseline my Glucose and minitor this (would this be daily or monthly), would any bloods be needed?

@frackz welcome aboard the Evo forum! Glad to have ya man

 

[HarleyGuy]

Yea I added the raw natural husk grab some from Costco along with my probiotics.

For the hgh how long do I go for and when is it best to give it a pause ? I’ll do off 1 bloods at the end of 4 weeks to make sure it’s all good.

I've been on HGH since June and am about to take a month off. When I restart I might do something like 5days on and 2days off.

I looked through your log as promised and you're on a great run for a good transformation brother!

Fish oil 1x daily

5 caps Kirkland fish oil (1300mg per cap)

1 and then 5 caps is better than nothing. I take 5 caps of krill oils, 5 caps of Omega 3's and 5 caps of Kirkland Alaskan Salmon, so 15 total.

3000MG Vitamin C

Excellent dose for this antioxidant.

1tbsp of hte P Husk

You can go as high as 20g with this or take 1 tbsp before each meal.

Have you read up on Apple Cider Vinegar with mother? The psyllium husk, ACV, and probiotics were a game changer for me.

 

[frackz]

I've been on HGH since June and am about to take a month off. When I restart I might do something like 5days on and 2days off.

I looked through your log as promised and you're on a great run for a good transformation brother!




1 and then 5 caps is better than nothing. I take 5 caps of krill oils, 5 caps of Omega 3's and 5 caps of Kirkland Alaskan Salmon, so 15 total.

Excellent dose for this antioxidant.

You can go as high as 20g with this or take 1 tbsp before each meal.

Have you read up on Apple Cider Vinegar with mother? The psyllium husk, ACV, and probiotics were a game changer for me.

Thank you for all the info.

For the HGH i will stay on this course 1IU and I will take two weeks off in Feb (mandatory will be out of country cannot carry it with me, TRT will come with me me since its scripted)

I will keep the fish oil at 3 caps, and i will add in 3 caps krill oil.

Apple cider - I have, and I forgot to mention i take this i have a shot every day.

Thanks for all the info and quickly over the last few days everyone on the forum here is awesome.

 

[frackz]

you mean you mix them in 1 drink?

you mean on hgh how long? @frackz

No i take my husk in the morning, i dont take any other supplements until at least 2/3 hours later my understanding is it maybe wasted as obsorbtion may be hindered with the husk in there. I take my probiotic around 10 am mid day (with all my supplement)

And yes the HGH is it something you take for a month or two and then go off for a month or something folks try and keep activiley running.

 

[HarleyGuy]

No i take my husk in the morning, i dont take any other supplements until at least 2/3 hours later my understanding is it maybe wasted as obsorbtion may be hindered with the husk in there. I take my probiotic around 10 am mid day (with all my supplement)

And yes the HGH is it something you take for a month or two and then go off for a month or something folks try and keep activiley running.

@LevButlerov will guide you how to adjust your timing on this in the context of meals as he’s been your man regarding this. Stay tuned.

 

[HarleyGuy]

Thank you for all the info.

For the HGH i will stay on this course 1IU and I will take two weeks off in Feb (mandatory will be out of country cannot carry it with me, TRT will come with me me since its scripted)

I will keep the fish oil at 3 caps, and i will add in 3 caps krill oil.

Apple cider - I have, and I forgot to mention i take this i have a shot every day.

Thanks for all the info and quickly over the last few days everyone on the forum here is awesome.

Is ACV the raw unfiltered with the mother?

 

[frackz]

Is ACV the raw unfiltered with the mother?

noo i know that one though they have it at my local fortinos

the one i have is like a big jug called Mother Earth organic apv, from costco.

 

[HarleyGuy]

noo i know that one though they have it at my local fortinos

the one i have is like a big jug called Mother Earth organic apv, from costco.

I know that one but can I see a pic?

 

[frackz]

I know that one but can I see a pic?

Yup attach off Costco site lol.

 

[HarleyGuy]

Yup attach off Costco site lol.

Ya you're good with that one. That's the kind I take a big swig out of straight up out of the bottle sometimes.

 

[LevButlerov]

No i take my husk in the morning, i dont take any other supplements until at least 2/3 hours later my understanding is it maybe wasted as obsorbtion may be hindered with the husk in there. I take my probiotic around 10 am mid day (with all my supplement)

And yes the HGH is it something you take for a month or two and then go off for a month or something folks try and keep activiley running.

This is a good plan for psyllium but I suggest you take psyllium later in the day after food, you should be fasted in AM for longest possible time @frackz

hgh should be 3/1 on time and 5/2 if you can

 

[frackz]

This is a good plan for psyllium but I suggest you take psyllium later in the day after food, you should be fasted in AM for longest possible time @frackz

hgh should be 3/1 on time and 5/2 if you can

Sounds good will do 5 on and two off.

My shot is around 8:30pm… is it ok that I wake up around 3:30 / 4am and have my oatmeal or would it be beneficial if I try and see if I can workout without my pre work out snack and eat after my workout? The last meal of the day for me is at 5pm. I assume the high is not longer going to cause and insulin related issues after that time?

Also picked up a glucose monitor will make sure my fast ranges are also good even morning .

 

[LevButlerov]

Sounds good will do 5 on and two off.

My shot is around 8:30pm… is it ok that I wake up around 3:30 / 4am and have my oatmeal or would it be beneficial if I try and see if I can workout without my pre work out snack and eat after my workout? The last meal of the day for me is at 5pm. I assume the high is not longer going to cause and insulin related issues after that time?

Also picked up a glucose monitor will make sure my fast ranges are also good even morning .

I think you can do preworkout food to test it out. you think you have insulin issues? @frackz
lets see glucose readings please

 

[frackz]

I think you can do preworkout food to test it out. you think you have insulin issues? @frackz
lets see glucose readings please

No don’t think I have any issues at all was more of a question based on my research. And yes will be recording and have some stats by end of next week

 

[LevButlerov]

No don’t think I have any issues at all was more of a question based on my research. And yes will be recording and have some stats by end of next week

waiting for updates lets keep the log up!

 

[frackz]

Weigh in:
156.8lbs
31 inch waist

Supplement Stack both days the same stack:
1 CAP liver HD
1 CAP Milk Thistle
1 cap zma
1 cap ashwaganda
1 cap multivitamin
3 caps fish oil omega three
1 scope eaa
1 scope electrolytes
10G creatine
3 2500 vit D
3mg vitamin c
1TBSP - pysllium husk
quater cup apple cider vingar


Monday Macros: 206 Protien 135G Carbs 59 FAt
Training: Off Day - 10K steps Walking
No 1IU of HGH - off - 1 off day

Tuesday Macros:199P 150C 51Fat
TRT Tuesdays .75MG (100mg per ML Test C Script)
No 1IU of HGH - off - 2nd off day
Training
20 Min walk
Bench Press 3x12 and 1MR
Cable Upper Chest Press 3x12
Cable Lower Chest Flys 3x12
Cable Upper Chest Raises 3x12
Goblet Squat 3x12
Glute Thrust 3x12
Weighted Core Machine (chrnch with knee raise) 2 x 25
planks 3 x 60sec

 

[LevButlerov]

Weigh in:
156.8lbs
31 inch waist

Supplement Stack both days the same stack:
1 CAP liver HD
1 CAP Milk Thistle
1 cap zma
1 cap ashwaganda
1 cap multivitamin
3 caps fish oil omega three
1 scope eaa
1 scope electrolytes
10G creatine
3 2500 vit D
3mg vitamin c
1TBSP - pysllium husk
quater cup apple cider vingar


Monday Macros: 206 Protien 135G Carbs 59 FAt
Training: Off Day - 10K steps Walking
No 1IU of HGH - off - 1 off day

Tuesday Macros:199P 150C 51Fat
TRT Tuesdays .75MG (100mg per ML Test C Script)
No 1IU of HGH - off - 2nd off day
Training
20 Min walk
Bench Press 3x12 and 1MR
Cable Upper Chest Press 3x12
Cable Lower Chest Flys 3x12
Cable Upper Chest Raises 3x12
Goblet Squat 3x12
Glute Thrust 3x12
Weighted Core Machine (chrnch with knee raise) 2 x 25
planks 3 x 60sec

Good day today protein is clean @frackz
3mgs vitamin C I think you mean 3grams vit C right?

training 1mr on bench is how much?

 

[frackz]

Good day today protein is clean @frackz
3mgs vitamin C I think you mean 3grams vit C right?

training 1mr on bench is how much?

Sorry yes 3G
185lbs with the support band x 3 since I had no spot I can do160 8 clean so trying to hit 185 with support band to help build strength.

 

[LevButlerov]

Sorry yes 3G
185lbs with the support band x 3 since I had no spot I can do160 8 clean so trying to hit 185 with support band to help build strength.

lets use the band and go slow though

 

[frackz]

lets use the band and go slow though

Snow and steady !! My joints can’t take anything fast lol

 

[LevButlerov]

Snow and steady !! My joints can’t take anything fast lol

keep it slow in that case

 

[frackz]

Friday:
Cardio 1 hr
3 x 30 push up
Ab core machine weighted 3x25
3x15 abdominal wheel
Streches

Saturday:
Warm up 30 min walk
Dumbell squats 3x12
Calf raises 3xfailure
Quad extension 3x failure
Hamstring extensions 3x18
Lunges weighted 3x12
Fireman carry 45lbs each hand circumference of gym
Step ups weighted
Glute thrusts 3x12

Start keeping track of bp and glucose today
Bp 110/78 and glucose fasting morning 4.7.

 

[LevButlerov]

Friday:
Cardio 1 hr
3 x 30 push up
Ab core machine weighted 3x25
3x15 abdominal wheel
Streches

Saturday:
Warm up 30 min walk
Dumbell squats 3x12
Calf raises 3xfailure
Quad extension 3x failure
Hamstring extensions 3x18
Lunges weighted 3x12
Fireman carry 45lbs each hand circumference of gym
Step ups weighted
Glute thrusts 3x12

Start keeping track of bp and glucose today
Bp 110/78 and glucose fasting morning 4.7.

Good leg day there, you able to do what weight with squats? @frackz

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711

 

[BeMe]

Weigh in:
156.8lbs
31 inch waist

Supplement Stack both days the same stack:
1 CAP liver HD
1 CAP Milk Thistle
1 cap zma
1 cap ashwaganda
1 cap multivitamin
3 caps fish oil omega three
1 scope eaa
1 scope electrolytes
10G creatine
3 2500 vit D
3mg vitamin c
1TBSP - pysllium husk
quater cup apple cider vingar


Monday Macros: 206 Protien 135G Carbs 59 FAt
Training: Off Day - 10K steps Walking
No 1IU of HGH - off - 1 off day

Tuesday Macros:199P 150C 51Fat
TRT Tuesdays .75MG (100mg per ML Test C Script)
No 1IU of HGH - off - 2nd off day
Training
20 Min walk
Bench Press 3x12 and 1MR
Cable Upper Chest Press 3x12
Cable Lower Chest Flys 3x12
Cable Upper Chest Raises 3x12
Goblet Squat 3x12
Glute Thrust 3x12
Weighted Core Machine (chrnch with knee raise) 2 x 25
planks 3 x 60sec

Nice workout session bro. Good mix of movements in there added to your chest day. Are you training at home?

 

[frackz]

Good leg day there, you able to do what weight with squats? @frackz

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711

Right now with the dumbbells I hold 75-85lbs centre mass and squat. Do miss barbell squats and RDLS but nerosurgon said say anyway from them as i was lucky my s1 healed without surgery (mind you year of spinal decompression)....however i do belt squats at home have that bells of steel machine.

Nice workout session bro. Good mix of movements in there added to your chest day. Are you training at home?

Thanks! working out at a goodlife fitness, but i do have the basics at home. (bench press, dumbells up to 50lbs, and a bells of steel belt squat machine.)

 

[BeMe]

Right now with the dumbbells I hold 75-85lbs centre mass and squat. Do miss barbell squats and RDLS but nerosurgon said say anyway from them as i was lucky my s1 healed without surgery (mind you year of spinal decompression)....however i do belt squats at home have that bells of steel machine.


Thanks! working out at a goodlife fitness, but i do have the basics at home. (bench press, dumbells up to 50lbs, and a bells of steel belt squat machine.)

Ah ok a fellow Canadian then. Nice bro!

What makes you go for Goblets instead of front squats? Was the rack taken that day? Racks are tough to get at a lot of gyms during certain time of days. Or do you just prefer the goblets?

 

[Dreamer]

Friday:
Cardio 1 hr
3 x 30 push up
Ab core machine weighted 3x25
3x15 abdominal wheel
Streches

Saturday:
Warm up 30 min walk
Dumbell squats 3x12
Calf raises 3xfailure
Quad extension 3x failure
Hamstring extensions 3x18
Lunges weighted 3x12
Fireman carry 45lbs each hand circumference of gym
Step ups weighted
Glute thrusts 3x12

Start keeping track of bp and glucose today
Bp 110/78 and glucose fasting morning 4.7.

Lovely health metrics! Love to see you tracking them
and the AB wheel is the secret sauce man trust me

 

[LevButlerov]

Right now with the dumbbells I hold 75-85lbs centre mass and squat. Do miss barbell squats and RDLS but nerosurgon said say anyway from them as i was lucky my s1 healed without surgery (mind you year of spinal decompression)....however i do belt squats at home have that bells of steel machine.

I see well be careful maybe we need to go slwo on the weights too on squats I forget about your surgery at times.

 

[waggat]

Friday:
Cardio 1 hr
3 x 30 push up
Ab core machine weighted 3x25
3x15 abdominal wheel
Streches

Saturday:
Warm up 30 min walk
Dumbell squats 3x12
Calf raises 3xfailure
Quad extension 3x failure
Hamstring extensions 3x18
Lunges weighted 3x12
Fireman carry 45lbs each hand circumference of gym
Step ups weighted
Glute thrusts 3x12

Start keeping track of bp and glucose today
Bp 110/78 and glucose fasting morning 4.7.

Looks like a good leg workout there mate. Off day on the Friday looks good as well with the cardio, abs and push-ups.

 

[frackz]

I see well be careful maybe we need to go slwo on the weights too on squats I forget about your surgery at times.

well i never had sugery it did fix itself just went a year worth of spinal decomp physio. but yea i do make sure im ok and try and do a lower weight with more volume. bascially anything i can go slow\controlled with. also dont goto failure on these, last thing we need is injury to put me out while its just getting good lol.

 

[LevButlerov]

well i never had sugery it did fix itself just went a year worth of spinal decomp physio. but yea i do make sure im ok and try and do a lower weight with more volume. bascially anything i can go slow\controlled with. also dont goto failure on these, last thing we need is injury to put me out while its just getting good lol.

oh I see you never did anything. Happy you fixed it no surgery @frackz sorry I read a lot I can get confused easy with 100s of logs.
I'm happy you smart dont go to failure go slow.

 

[frackz]

Supplemetns are the same
trt \ hgh same (.75ml (100mg per ml) on tuesdays, 1IU 5 on 2 off

Weight is up now floating 160-163.

Diet has been similar might of had an extra 2-500 cals over the holiday one or two days no bigge on those days i did not track, the day after made for great energized lifting days. Made sure i hit the 180-200g protien.

Added every other day to daily sauna sessions at 30 mins.

Sunday:
warm up 30 min walk
Upper Chest Cable press 3x12-15
Upper chest smith machines 3/12-15
Glute Thrusts 3x10
Weigted steps up (bar across the back with 25lbs per side and stepping up on a step box)
Tricepts (3 x failure cross overs & single arm kick backs)

Monday
Cardio 1 hour incline walk
3 x 20 push ups
3 x 20 sit ups weight machine
3x 10 ab core wheel

 

[LevButlerov]

Supplemetns are the same
trt \ hgh same (.75ml (100mg per ml) on tuesdays, 1IU 5 on 2 off

Weight is up now floating 160-163.

Diet has been similar might of had an extra 2-500 cals over the holiday one or two days no bigge on those days i did not track, the day after made for great energized lifting days. Made sure i hit the 180-200g protien.

Added every other day to daily sauna sessions at 30 mins.

Sunday:
warm up 30 min walk
Upper Chest Cable press 3x12-15
Upper chest smith machines 3/12-15
Glute Thrusts 3x10
Weigted steps up (bar across the back with 25lbs per side and stepping up on a step box)
Tricepts (3 x failure cross overs & single arm kick backs)

Monday
Cardio 1 hour incline walk
3 x 20 push ups
3 x 20 sit ups weight machine
3x 10 ab core wheel

160-163 good weight but holiday food doesn't count for now 1st of Jan we count again @frackz
can you do 5 sets of 20 push ups?

 

[frackz]

160-163 good weight but holiday food doesn't count for now 1st of Jan we count again @frackz
can you do 5 sets of 20 push ups?

Lol . Will be mia a bit in Feb so will need to make the best of Jan as well will need to plan some maintenance workouts push ups etc as I’ll be away for about 10 days no access to gym or weights. Will post new photos end of Jan just before I take off.

Yes I can do 5 sets 20 no problem will increase it to that on my maintenance days .

 

[LevButlerov]

Lol . Will be mia a bit in Feb so will need to make the best of Jan as well will need to plan some maintenance workouts push ups etc as I’ll be away for about 10 days no access to gym or weights. Will post new photos end of Jan just before I take off.

Yes I can do 5 sets 20 no problem will increase it to that on my maintenance days .

sure lets get more planned in but get the push ups up first

 

[frackz]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

 

[LevButlerov]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

Good tue/wed for the training @frackz and happy new year!
pull ups and push ups those are the top gun!

 

[Mobster]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

Solid looking workout

 

[stevesmi]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

@frackz Happy New Year to you as well. That's a great New Year's workout. I'm glad that you are doing so good.

 

[Ulter]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

This is looking really good. I like your Tuesday and Wednesday training session. I like the incline walk and the push-ups and pull-ups that you're doing. These are all good exercises. @frackz

 

[ceo]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

Bros, happy New Year to you! @frackz that's a hell of a workout going into the new year. I got to give you mad props for that. You're not definitely slowing down at all.

 

[ballin2504]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

@frackz nice work man! Great cardio also. Happy new year.

 

[2Thick]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

@frackz Tuesday and Wednesday are great workouts going into the new year. You definitely are my hero. Keep up the good work.

 

[ROIDDERS]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

Good job on this. The Tuesday training looks fantastic. I really like that you are really nailing the crap out of those arms. Then you switch on Wednesday to more of a core training session. @frackz

 

[RoySimpson]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

@frackz Solid sessions right here! Sauna is so on point!

 

[Noah Wixx]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

Happy late new year

 

[HarleyGuy]

Happy New Year EVO Fam!

Tuesday:
Macros: 201P 180C 33Fat (2010Cals)
30 min walk
3 X 15 - Lat Pull Downs
3 X 15 single arm cable rows
3 x 15 close grip pull downs
3 x faiuilure T Bar Rows but just shugs to target traps
3x15 cable back rows
3X15 Hammer Single arm rows
5 x 20 weight ab core sit up machine
45 min incline cardio

Wednesday - Happy New Years
Macros: 205P 165C 52F 1996CALS
1 hour incline walk
30 min slow paced cool down walk flat
5 x 20 push ups
5 x 5 pull ups
3 x 25 situps weighted ab core machine
3 x 10 ab core roller
streches
30 min sauna

Nice workout. Looking forward to your next update brother. Hope the holidays and New Year went well.
Good macros for your goals

5 x 20 push ups

You did it! Nice

And 5x5 pullups might not look like much on paper but those 4th and 5th sets I know aren't easy, well done!

 

[frackz]

Hey folks,
Quick updates works are on point all supplements on point.

Glucose is 4.7-5.1 fast I check weekly
1iu gh
.75ml trt C 100mg/ml
Supplements are exactly the same I have now add one cap krill oil as well

Come Feb will have two week off from the gym and will try my best to keep diet in check. Been going non stop since April so will take a break store and heal up good and then ready to go hard again march - Oct.

As part of of my rest I’ll be doing my 48 hr fast that @LevButlerov suggested to kick it off. Disregard weirdness on left arm removed my tats with ai.

 

[LevButlerov]

Hey folks,
Quick updates works are on point all supplements on point.

Glucose is 4.7-5.1 fast I check weekly
1iu gh
.75ml trt C 100mg/ml
Supplements are exactly the same I have now add one cap krill oil as well

Come Feb will have two week off from the gym and will try my best to keep diet in check. Been going non stop since April so will take a break store and heal up good and then ready to go hard again march - Oct.

As part of of my rest I’ll be doing my 48 hr fast that @LevButlerov suggested to kick it off. Disregard weirdness on left arm removed my tats with ai.

You're looking really lean when you starting the 48 hour fast? @frackz

 

[frackz]

You're looking really lean when you starting the 48 hour fast?

Getting there can’t wait to get to a point where I can increase the calories and maybe get a tiny bit of side.
So either feb 4, or just before I return Feb 26. Thinking maybe before I return because a detox will be needed. I will control my cals and will make sure I get protein but I will be drinking … heavy it’s one of those trips .., mind you I don’t do that often last time had a drink was April.

 

[LevButlerov]

Getting there can’t wait to get to a point where I can increase the calories and maybe get a tiny bit of side.
So either feb 4, or just before I return Feb 26. Thinking maybe before I return because a detox will be needed. I will control my cals and will make sure I get protein but I will be drinking … heavy it’s one of those trips .., mind you I don’t do that often last time had a drink was April.

i would do it before feb4 can you do it? get the detox before you drink @frackz

 

[frackz]

i would do it before feb4 can you do it? get the detox before you drink @frackz

Yup I sure can Jan 30 weekend it is.

Also quick note on the trt front.
I was 1ml / 100mg test c - free test was 1200
Doctor dropped me down to .75ml 100mg and test free test was 428 (blood work after month each time)
It was determined that would be the dose I stay on and I would do my bloodwork again after two months.
Due to shortages of test at all pharmacys I eventually got test e at 200mg per ml so the pharmacist adjusted my dose to dose .35 to compensate for the 200mg

Been on that for two months blood work came back free test is at 278. Not sure why it decided to go down. Is test E that much different? Sure my doc will call next week since the results were just posted.

 

[LevButlerov]

Yup I sure can Jan 30 weekend it is.

Also quick note on the trt front.
I was 1ml / 100mg test c - free test was 1200
Doctor dropped me down to .75ml 100mg and test free test was 428 (blood work after month each time)
It was determined that would be the dose I stay on and I would do my bloodwork again after two months.
Due to shortages of test at all pharmacys I eventually got test e at 200mg per ml so the pharmacist adjusted my dose to dose .35 to compensate for the 200mg

Been on that for two months blood work came back free test is at 278. Not sure why it decided to go down. Is test E that much different? Sure my doc will call next week since the results were just posted.

lets do jan 30 or maybe start 27 so you can refeed after a bit? @frackz

your doc is TRT?

 

[frackz]

lets do jan 30 or maybe start 27 so you can refeed after a bit? @frackz

your doc is TRT?

Done Jan 27th it is
And yes my T is scripted.
Long story short felt shit for two years 0 help.
They start checking my T .. it was declining 378, 350, 300, 278, 230 over the course of the two years.. most timesit stay stable around for most part 250. But my endo kept saying it’s low/normal live with it…

I got fed up when to a third party clinic who diagnosed me with low T abouce 9 months later. they wanted to put me on trt. I went to speak to my family doctor and said I’m going to try this what do I got to loose. He got upset I went to a third party he claimed they look shady. So then he sent me another specialist who confirmed the third party clinics findings and now I’m on trt through my family doctor/new specialist.

 

[LevButlerov]

Done Jan 27th it is
And yes my T is scripted.
Long story short felt shit for two years 0 help.
They start checking my T .. it was declining 378, 350, 300, 278, 230 over the course of the two years.. most timesit stay stable around for most part 250. But my endo kept saying it’s low/normal live with it…

I got fed up when to a third party clinic who diagnosed me with low T abouce 9 months later. they wanted to put me on trt. I went to speak to my family doctor and said I’m going to try this what do I got to loose. He got upset I went to a third party he claimed they look shady. So then he sent me another specialist who confirmed the third party clinics findings and now I’m on trt through my family doctor/new specialist.

This is in what country for trt? @frackz

 

[frackz]

This is in what country for trt? @frackz

Canada.
I originally was on depo- test cypionate for but about two months… then we had a shortage. 100mg per ml my dose is .75ml

Had no choice but to grab test enanthate which they use interchangeably here with what’s in stock. It was 200mg per ml and dose with this one is
.35ml

End up missing a shot before I got my hands on it.
And since here this is a control substance here I can only get my script basically when I have one shot left. I can’t just ask for one or two extra to have around. At least this is my experience.

 

[LevButlerov]

Canada.
I originally was on depo- test cypionate for but about two months… then we had a shortage. 100mg per ml my dose is .75ml

Had no choice but to grab test enanthate which they use interchangeably here with what’s in stock. It was 200mg per ml and dose with this one is
.35ml

End up missing a shot before I got my hands on it.
And since here this is a control substance here I can only get my script basically when I have one shot left. I can’t just ask for one or two extra to have around. At least this is my experience.

can you post some test pics of the TRT? you have trt right? @frackz or its done?

@BeMe @HarleyGuy

 

[frackz]

can you post some test pics of the TRT? you have trt right? @frackz or its done?

@BeMe @HarleyGuy

I found a picture of the cypionate I had online but trashed the bottle when it ran out and here is the test E I am currently using

 

[BeMe]

Canada.
I originally was on depo- test cypionate for but about two months… then we had a shortage. 100mg per ml my dose is .75ml

Had no choice but to grab test enanthate which they use interchangeably here with what’s in stock. It was 200mg per ml and dose with this one is
.35ml

End up missing a shot before I got my hands on it.
And since here this is a control substance here I can only get my script basically when I have one shot left. I can’t just ask for one or two extra to have around. At least this is my experience.

Yea I'm in the same boat as you. Would've missed shots if it wasn't for the extra test I had on hand.

Its been over a year since I got any cypionate and they will only sell me a single vial of hikma enanthate at a time. I basically said fuck it and just use Nordic Fusion test cyp 200. I buy a pharma vial every now and then just to keep my script good.

 

[LevButlerov]

I found a picture of the cypionate I had online but trashed the bottle when it ran out and here is the test E I am currently using

This is for sure pharma quality but doesn't mean much these days, I dont trust even trt clinics these days but I love the cypionate pics @frackz

 

[frackz]

This is for sure pharma quality but doesn't mean much these days, I dont trust even trt clinics these days but I love the cypionate pics @frackz

Yea i hear that !

Just got perscription filled got the Taro-Cypionate this time again the original one i was using before so should be good to go.
i will pick up some SYN Test C as a back up to keep for when its out of stock so i dont miss doses.

 

[LevButlerov]

Yea i hear that !

Just got perscription filled got the Taro-Cypionate this time again the original one i was using before so should be good to go.
i will pick up some SYN Test C as a back up to keep for when its out of stock so i dont miss doses.

perfect get both testosterone bottles in there going @frackz start updating pics and diet/training please