Approved Log Cutting - nutrition and training - Testosterone Masteron Cycle

[Majorcake]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

 

[Npcclassicphysique champ]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

@Majorcake welcome to EVO family and crew bro nice share and a good start, i checked your original thread on GERD
https://www.evolutionary.org/forums/threads/gerd.105164/post-1767676

to really help you we need more info bro including what i'll ask below
and we do want you to go into details, you saying "GErD" but whats your intake of daily digestive supps? probiotics?enzymes? psyllium?

Please share more day to day information with us.

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

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

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

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

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more

 

[stevesmi]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

@Majorcake

damn dude you do 3 hours of cardio twice a week? that is a lot man. even when i trained ironman would keep the training to 90 minutes

 

[ROIDDERS]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

welcome to the EVO family man. we are happy to see you on here. it is a great honor to see this hard work in display @Majorcake

 

[Mobster]

I'd have had you wait a year before using any PEDs

 

[2Thick]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

the training is outstanding, make sure you stick to high quality
i like your sleep stats. i didn't even know you could calculate efficiency like that
cool stuff

@Majorcake

 

[BodyMonster34]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

bro nice job the whole week this looks good!
love the training you are doing. keep the cardio up. make the man.
@Majorcake

 

[Ulter]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

@Majorcake Great start to this log.
welcome to the EVO family of loggers.
GERD will get helped by leaning out

 

[ceo]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

@Majorcake bros i give you a lot of credit. this is some hard iron work for sure
nice pics keep them coming

 

[Majorcake]

@Majorcake

damn dude you do 3 hours of cardio twice a week? that is a lot man. even when i trained ironman would keep the training to 90 minutes

My bad. I’ve read over what I wrote.
Tuesday and Thursday is 1.5 hours each. Total of 3 hours.
3 hours each session would be getting a bit wild… haha

 

[Majorcake]

I'd have had you wait a year before using any PEDs

I understand why you say this, I think.

 

[stevesmi]

My bad. I’ve read over what I wrote.
Tuesday and Thursday is 1.5 hours each. Total of 3 hours.
3 hours each session would be getting a bit wild… haha

ah okay lol
i was gonna say

 

[Majorcake]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

 

[Npcclassicphysique champ]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

@Majorcake concussion? damn!
how bad are the sides? and what you eating now?

 

[Majorcake]

@Majorcake concussion? damn!
how bad are the sides? and what you eating now?

Being it’s my 5-6 concussion the sides aren’t great. Most feeling like you’re a space cadet, mood swings and emotional changes are heavy. Diet stays the same

 

[stevesmi]

Being it’s my 5-6 concussion the sides aren’t great. Most feeling like you’re a space cadet, mood swings and emotional changes are heavy. Diet stays the same

@Majorcake be careful with this
we see a lot of CTE in american football
makes players go crazy when they get older

 

[Majorcake]

@Majorcake be careful with this
we see a lot of CTE in american football
makes players go crazy when they get older

Yes it is very sad to see the outcomes of something that wasn’t known to be a problem years ago. We’re losing ex greats of our games in Australia also due to possible CTE issues, suicide etc.

 

[BodyMonster34]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

bro you got concussion how? someone punch you during game?
you should punch back @Majorcake

 

[Majorcake]

bro you got concussion how? someone punch you during game?
you should punch back @Majorcake

Haha it was a hard tackle after play had stopped. 2 hard hits after that and that was the icing on the cake for me I play hard but legal, if someone punched me it’s on

 

[BodyMonster34]

Haha it was a hard tackle after play had stopped. 2 hard hits after that and that was the icing on the cake for me I play hard but legal, if someone punched me it’s on

bro just from a tackle? dayum you must have hit head on ground

 

[ceo]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

@Majorcake bros tough break on injury
its okay if you miss a month though. spend that time taking care of your body

 

[Majorcake]

bro just from a tackle? dayum you must have hit head on ground

Beautiful thing about AFL. No protective gear apart from mouth guards or a foam helmet if you wish to wear one

 

[Mobster]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

Then go get better and wait to post later

 

[stevesmi]

Yes it is very sad to see the outcomes of something that wasn’t known to be a problem years ago. We’re losing ex greats of our games in Australia also due to possible CTE issues, suicide etc.

Yeah I can imagine

 

[2Thick]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

@Majorcake damn man. did you get a video of the hit?
had no clue how bad a concussion was until reading about them

 

[Ulter]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

sorry about the concussion
make sure you get the MRI done and listen to your doctor. you don't want to be crippled @Majorcake

 

[ROIDDERS]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

@Majorcake sometimes in sports we get injured
hopefully you make a strong recovery. we believe in you!

 

[ballin2504]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

@Majorcake nice start and welcome aboard

 

[Noah Wixx]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

Happy hearing you beat the darkness reminds me of a poem called rage against the dying of the light.

 

[BodyMonster34]

Beautiful thing about AFL. No protective gear apart from mouth guards or a foam helmet if you wish to wear one

bro sounds like real men playing together

 

[Majorcake]

@Majorcake damn man. did you get a video of the hit?
had no clue how bad a concussion was until reading about them

I do have videos of the hits haha. Yeah not good for the brain that’s for sure

 

[2Thick]

I do have videos of the hits haha. Yeah not good for the brain that’s for sure

lol you should post it up

 

[RoySimpson]

Will provide as much detail as I can in this thread. This is my first post on forums like this so bare with me…

Weight: 97kg started at 108kg in December 2024

Age: 24

Height: 173

Years training: 11 (training has been across multiple disciplines of sport with sport specific goals and with about 6 years of hypertrophy and strength training specifically)

Current training:

Monday: Upper + sauna

Tuesday: Club sport training + strength movements. Depends on how the body’s
condition is after weekends game.

Wednesday: Lower + sauna

Thursday: club sport training.

Friday: upper + sauna

Saturday: Game day

Sunday: Recovery session + sauna & ice bath

Cardio: there’s 3 hours of intense cardio on Tuesday and Thursday. Saturdays game is a high contact sport with plenty of running.

Sleep: in the last 120 days it’s been an average of 7.14 hours @ 93% efficiency. This is based on my whoop data. Although I struggle to fall asleep most nights and really struggle waking up. I feel like I am snoring etc and is affecting this.

Current compounds and dosages: Test E 75mg x 2 weekly. Mast E 100mg x 2 weekly. Sunday/Monday & Thursday. Started March 2025.

Sides experienced or changes since: Currently having GERD like activity. Assuming this has only been amplified after starting. Can go into further details.

Overall my experience has been life changing. 8 months ago I was at the darkest point in my life. Many of things had led to this and I’ve worked hard to turn my life around mentally. Happy to share any more information about anything. This community has been so positive and helpful so far on my journey.


Attached screenshots of my current supplements, nutrition and composition before and now.

@Majorcake welcome to the forums bro! Will be following your journey bro!

 

[RoySimpson]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

@Majorcake concussions are no joke make sure you jump on the creatine. There has been studies showing 20g a day of creatine has had repairing in the brain. I would also recommend methylene blue very important for concussion recovery. get in hyperbaric chamber aswell.

 

[Tiger Salman Khan]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

@Majorcake get the mri done to know the exact situation.......good decision........

 

[Noah Wixx]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

Glad you are ok man

 

[25homes]

Solid start here

 

[ballin2504]

Today was game day. Performance was peak. Unfortunately copped an unwanted concussion after half time and will miss a month of sport.

On top of this, found in my ct scan at the hospital was a nice surprise. A 4mm cerebellar tonsil ectopia. This could be nothing but going to get a MRI this coming week to get some clarity of how crowded my spinal canal is and if it is a problem.

I’ve also noticed I’ve worded things incorrectly in my first post.

1. 1.5 hours cardio based training on Tuesday & Thursday = 3 hours total. Not 3 hours each.
2. Dosages- Mast E 50mg x 2 weekly, not 100mg.

I’ve probably missed other mistakes but I’m currently pretty woozy…

My coach has picked up that 90% of the time when I experience these GERD like symptoms, it’s more active the day of, day after and the following, after pinning. He is wanting to check e2.
Will be having a set of bloods done Monday, hormones and FBC.

@Majorcake that’s a great cardio!

 

[Majorcake]

Out the other side of my head trauma.
Currently sitting at 96kg.

Feeling great overall and still hitting PBs. Won’t be back training sport specific until next week, non contact.

Now only running 150mg test e weekly as Mast shortages. Been off mast for 2 weeks now and funnily enough my GERD symptoms are much much better now. Overall feeling has been much much better also.

Will be updating new diet and training schedule in the coming week or so.

 

[Chad8539]

Out the other side of my head trauma.
Currently sitting at 96kg.

Feeling great overall and still hitting PBs. Won’t be back training sport specific until next week, non contact.

Now only running 150mg test e weekly as Mast shortages. Been off mast for 2 weeks now and funnily enough my GERD symptoms are much much better now. Overall feeling has been much much better also.

Will be updating new diet and training schedule in the coming week or so.

Looking good bro.

 

[Npcclassicphysique champ]

Out the other side of my head trauma.
Currently sitting at 96kg.

Feeling great overall and still hitting PBs. Won’t be back training sport specific until next week, non contact.

Now only running 150mg test e weekly as Mast shortages. Been off mast for 2 weeks now and funnily enough my GERD symptoms are much much better now. Overall feeling has been much much better also.

Will be updating new diet and training schedule in the coming week or so.

@Majorcake you're looking good broly side chest and lean

 

[Majorcake]

Hey brosefs, completely forgot about my log. Just thought I’d give a composition update and show I still exist lol.

87kg, cuts been fun!. Gonna push to as close to 80kg as I can.

cheers dudes

 

[LevButlerov]

Hey brosefs, completely forgot about my log. Just thought I’d give a composition update and show I still exist lol.

87kg, cuts been fun!. Gonna push to as close to 80kg as I can.

cheers dudes

welcome back to the EVO family @Majorcake how have you been? tell us more what happened

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

Hey brosefs, completely forgot about my log. Just thought I’d give a composition update and show I still exist lol.

87kg, cuts been fun!. Gonna push to as close to 80kg as I can.

cheers dudes

Another 7kg and youd be peeled brother

 

[Majorcake]

Thanks mate

I’ll try keep the fluff to a minimum but where do I start!

Business is booming, now a home owner and smashing through goals training wise.

I work long physical hours, so it’s been a balancing act.

I mentioned I had some concerns pop up with some neurological issues, those have all been cleared and ruled out

Current training:

M- Gym + Sport specific training
T- Gym + MMA
W- MMA + Sport specific training
Th- Gym + MMA
F- Gym + MMA
Sat- Gym
Sun- Active rest day

* Current weights program attached (Current block is based around specific power and strength)
* Current nutrition/supps/gear also attached
(Getting an updated plan today)
* Current gear doses
Test e - 75mg 3x weekly
Mast p 50mg 3x weekly (Will run out this week and will be moving to EQ once that lands on deck.

I’ve probably missed a few things of course.

 

[LevButlerov]

Thanks mate

I’ll try keep the fluff to a minimum but where do I start!

Business is booming, now a home owner and smashing through goals training wise.

I work long physical hours, so it’s been a balancing act.

I mentioned I had some concerns pop up with some neurological issues, those have all been cleared and ruled out

Current training:

M- Gym + Sport specific training
T- Gym + MMA
W- MMA + Sport specific training
Th- Gym + MMA
F- Gym + MMA
Sat- Gym
Sun- Active rest day

* Current weights program attached (Current block is based around specific power and strength)
* Current nutrition/supps/gear also attached
(Getting an updated plan today)
* Current gear doses
Test e - 75mg 3x weekly
Mast p 50mg 3x weekly (Will run out this week and will be moving to EQ once that lands on deck.

I’ve probably missed a few things of course.

i tried to zoom in on the lifts cant see it still @Majorcake can you copy paste ? happy to hear business is booming its a win!

and in the app not seeing total macros?

 

[Trenhead3cc]

Weekly training looks good.
how long have you been doing mma ? I used to do it before I moved away.

 

[Majorcake]

i tried to zoom in on the lifts cant see it still @Majorcake can you copy paste ? happy to hear business is booming its a win!

and in the app not seeing total macros?

Bugger, using my phone and cant seem to copy and paste it from the file. Stand by for this.

Total macros:

• Cals: 2300 (minimum)
• Protein: 200g
• Carbs: 150g minimum, Varies with training intensity and demand.
• Fat: 90g

 

[Majorcake]

Weekly training looks good.
how long have you been doing mma ? I used to do it before I moved away.

Been going consistently since June 2025, I have been on and off with grappling since I was a little fella in the off seasons of football.

Absolutely fallen in love with it, given me more variety in my training again. Especially since other sports I do are seasonal, it fits perfectly

 

[Trenhead3cc]

Been going consistently since June 2025, I have been on and off with grappling since I was a little fella in the off seasons of football.

Absolutely fallen in love with it, given me more variety in my training again. Especially since other sports I do are seasonal, it fits perfectly

Yeah it’s heaps of fun , and in that environment great cardio output.

 

[Majorcake]

Yeah it’s heaps of fun , and in that environment great cardio output.

cardio has never been so enjoyable haha. Wednesdays are usually my bigger days output wise and this was the Wednesday just gone.

 

[Trenhead3cc]

cardio has never been so enjoyable haha. Wednesdays are usually my bigger days output wise and this was the Wednesday just gone.

Yeah nice one! That’s a big cardio day

 

[waggat]

Hey brosefs, completely forgot about my log. Just thought I’d give a composition update and show I still exist lol.

87kg, cuts been fun!. Gonna push to as close to 80kg as I can.

cheers dudes

Looking good mate. Some serious progress by the looks of it.

Thanks mate

I’ll try keep the fluff to a minimum but where do I start!

Business is booming, now a home owner and smashing through goals training wise.

I work long physical hours, so it’s been a balancing act.

I mentioned I had some concerns pop up with some neurological issues, those have all been cleared and ruled out

Current training:

M- Gym + Sport specific training
T- Gym + MMA
W- MMA + Sport specific training
Th- Gym + MMA
F- Gym + MMA
Sat- Gym
Sun- Active rest day

* Current weights program attached (Current block is based around specific power and strength)
* Current nutrition/supps/gear also attached
(Getting an updated plan today)
* Current gear doses
Test e - 75mg 3x weekly
Mast p 50mg 3x weekly (Will run out this week and will be moving to EQ once that lands on deck.

I’ve probably missed a few things of course.

Those workouts look awesome and look like they will work well for your sport focus.

Bugger, using my phone and cant seem to copy and paste it from the file. Stand by for this.

Total macros:

• Cals: 2300 (minimum)
• Protein: 200g
• Carbs: 150g minimum, Varies with training intensity and demand.
• Fat: 90g

Thought the cals in the attachments looked low but just see dinner is missing.

 

[LevButlerov]

Bugger, using my phone and cant seem to copy and paste it from the file. Stand by for this.

Total macros:

• Cals: 2300 (minimum)
• Protein: 200g
• Carbs: 150g minimum, Varies with training intensity and demand.
• Fat: 90g

this is not bad but I would bump to 200 see how you feel

 

[Majorcake]

Looking good mate. Some serious progress by the looks of it.

Those workouts look awesome and look like they will work well for your sport focus.

Thought the cals in the attachments looked low but just see dinner is missing.

Thank you bro, I feel everything is tying together nicely and manageable.

 

[Majorcake]

this is not bad but I would bump to 200 see how you feel

I Will do that, thank you mate

 

[LevButlerov]

I Will do that, thank you mate

no problem

 

[Majorcake]

Bros,

Updated macros:

Cals: 2618
Protein: 180G
Carbs: 260G
Fats: 90g

Also forgot to mention I’m running 1mg of Reta a week also. 18 weeks since starting that.

 

[LevButlerov]

Bros,

Updated macros:

Cals: 2618
Protein: 180G
Carbs: 260G
Fats: 90g

Also forgot to mention I’m running 1mg of Reta a week also. 18 weeks since starting that.

Good macros lets get trianing up? @Majorcake

 

[Majorcake]

4-Day Lower / Upper Training Program

Compound-led program with mandatory lifts, structured warm-ups, accessory exercises, and a dedicated mobility block.

Complete focus to specifically complement my choice sports.


Lower 1 — Cleans / Back Squat / RDL

Warm-Up

e 3-4 min light cyclical movement

e Ankle dorsiflexion rocks — 2x10/side
e Hip flexor stretch — 2x20—30s/side

« Hamstring hinge sweep — 10/side

« Thoracic extension — 6-8 reps

e Tall clean pull — 3x3 (light)

« Goblet squat (pause) — 2x5

e Empty bar RDL — 2x6

Main Lifts

e« Power Clean — 5x2-3

e Back Squat — 5x3-6

e Romanian Deadlift — 4x5-8

Accessory Exercises

e« Bulgarian split squat or reverse lunge — 3x6—10/side
e Hamstring curl or slider curl — 3x8-12
e« Standing calf raises — 3-4x12-20

e Anti-rotation core — 2-3 sets

Upper 1 — Bench / Pull-Ups

Warm-Up

e« Arm swings / band dislocates
e« Scap push-ups — 2x8-10

e Band pull-aparts — 2x15

e Dead hang — 20-30s

e Empty bar bench — 2x8

e Assisted pull-ups — 2x6

Main Lifts

e Barbell Bench Press — 5x3-6
e Pull-Ups — 5x4-8

Accessory Exercises

e Chest-supported or DB row — 3x8-12

e Incline DB press or push-ups — 3x8—12

e Face pulls or band pull-aparts — 3x12—20
e« Optional arm work — 2—3x10-15

Lower 2 — Front Squat / Deadlift

Warm-Up

e Light movement + breathing

e Wrist + lat stretch — 30s

e Adductor rockbacks — 2x8/side

e 90/90 hip rotations — 6—8/side

« Cat—cow — 6-8 reps

e Front rack squat — 2x3

e Empty bar RDL — 2x5

Main Lifts

e« front squat— 5x3-6

e BB Deadlift or trap bar - 4x3-5

Accessory Exercises

e Step-ups or split squats — 3x8-12/side
e Hip thrusts or back extensions — 3x8—-12
e Adductor or hamstring work — 3*x10-15
e Seated calf raises or tibialis raises — 3-4x12—20

Upper 2 — OHP / Row/ Dips

Warm-Up

e Armcircles / band work
e Wall slides — 2x8

e Face pulls — 2*x12-15

e Serratus punches — 2x8
e Empty bar OHP - 2x6

e Light BB row — 2x6

e Assisted dips — 1-2 sets
Main Lifts

e« Barbell Overhead Press — 5x3-6
e Barbell Row — 5x4-8

- Dips —3-4x6—-12

Accessory Exercises

e Lateral raises — 3x12-15
e Rear delt fly or face pull — 3x12-15
e Biceps curls — 2—-3x10-15

e Triceps extensions or pushdowns — 2—3x10—15
Dedicated Mobility Block (15—25 min)

e Ankles: Knee-to-wall dorsiflexion — 2x10/side

e Hips: 90/90 with lift-off — 2x6/side

e Hips: Couch stretch — 2x30s

e Thoracic spine: Open books — 2*8/side

e Shoulders: Passive hang or band traction — 30-60s

e« Bracing: Dead bug or side plank — 2 sets

 

[LevButlerov]

4-Day Lower / Upper Training Program

Compound-led program with mandatory lifts, structured warm-ups, accessory exercises, and a dedicated mobility block.

Complete focus to specifically complement my choice sports.


Lower 1 — Cleans / Back Squat / RDL

Warm-Up

e 3-4 min light cyclical movement

e Ankle dorsiflexion rocks — 2x10/side
e Hip flexor stretch — 2x20—30s/side

« Hamstring hinge sweep — 10/side

« Thoracic extension — 6-8 reps

e Tall clean pull — 3x3 (light)

« Goblet squat (pause) — 2x5

e Empty bar RDL — 2x6

Main Lifts

e« Power Clean — 5x2-3

e Back Squat — 5x3-6

e Romanian Deadlift — 4x5-8

Accessory Exercises

e« Bulgarian split squat or reverse lunge — 3x6—10/side
e Hamstring curl or slider curl — 3x8-12
e« Standing calf raises — 3-4x12-20

e Anti-rotation core — 2-3 sets

Upper 1 — Bench / Pull-Ups

Warm-Up

e« Arm swings / band dislocates
e« Scap push-ups — 2x8-10

e Band pull-aparts — 2x15

e Dead hang — 20-30s

e Empty bar bench — 2x8

e Assisted pull-ups — 2x6

Main Lifts

e Barbell Bench Press — 5x3-6
e Pull-Ups — 5x4-8

Accessory Exercises

e Chest-supported or DB row — 3x8-12

e Incline DB press or push-ups — 3x8—12

e Face pulls or band pull-aparts — 3x12—20
e« Optional arm work — 2—3x10-15

Lower 2 — Front Squat / Deadlift

Warm-Up

e Light movement + breathing

e Wrist + lat stretch — 30s

e Adductor rockbacks — 2x8/side

e 90/90 hip rotations — 6—8/side

« Cat—cow — 6-8 reps

e Front rack squat — 2x3

e Empty bar RDL — 2x5

Main Lifts

e« front squat— 5x3-6

e BB Deadlift or trap bar - 4x3-5

Accessory Exercises

e Step-ups or split squats — 3x8-12/side
e Hip thrusts or back extensions — 3x8—-12
e Adductor or hamstring work — 3*x10-15
e Seated calf raises or tibialis raises — 3-4x12—20

Upper 2 — OHP / Row/ Dips

Warm-Up

e Armcircles / band work
e Wall slides — 2x8

e Face pulls — 2*x12-15

e Serratus punches — 2x8
e Empty bar OHP - 2x6

e Light BB row — 2x6

e Assisted dips — 1-2 sets
Main Lifts

e« Barbell Overhead Press — 5x3-6
e Barbell Row — 5x4-8

- Dips —3-4x6—-12

Accessory Exercises

e Lateral raises — 3x12-15
e Rear delt fly or face pull — 3x12-15
e Biceps curls — 2—-3x10-15

e Triceps extensions or pushdowns — 2—3x10—15
Dedicated Mobility Block (15—25 min)

e Ankles: Knee-to-wall dorsiflexion — 2x10/side

e Hips: 90/90 with lift-off — 2x6/side

e Hips: Couch stretch — 2x30s

e Thoracic spine: Open books — 2*8/side

e Shoulders: Passive hang or band traction — 30-60s

e« Bracing: Dead bug or side plank — 2 sets

Good training but all these you logged yourself? @Majorcake or this is planned? and food i see macros how about real food?
supplements?

 

[Majorcake]

Good training but all these you logged yourself? @Majorcake or this is planned? and food i see macros how about real food?
supplements?

I program my own training, what I uploaded was just the plan not logs. Currently weight sessions are just trained at intensity that’ll align with recovery demand on the day.

Would it be wise to start logging weight sessions regardless?

Here are my current meals and supplements.
Only meal not pre recorded or prepped are my dinners, for the fact I gotta keep the fiancé happy and make things easy for her lol. This is still tracked and macros are hit

 

[stevesmi]

4-Day Lower / Upper Training Program

Compound-led program with mandatory lifts, structured warm-ups, accessory exercises, and a dedicated mobility block.

Complete focus to specifically complement my choice sports.


Lower 1 — Cleans / Back Squat / RDL

Warm-Up

e 3-4 min light cyclical movement

e Ankle dorsiflexion rocks — 2x10/side
e Hip flexor stretch — 2x20—30s/side

« Hamstring hinge sweep — 10/side

« Thoracic extension — 6-8 reps

e Tall clean pull — 3x3 (light)

« Goblet squat (pause) — 2x5

e Empty bar RDL — 2x6

Main Lifts

e« Power Clean — 5x2-3

e Back Squat — 5x3-6

e Romanian Deadlift — 4x5-8

Accessory Exercises

e« Bulgarian split squat or reverse lunge — 3x6—10/side
e Hamstring curl or slider curl — 3x8-12
e« Standing calf raises — 3-4x12-20

e Anti-rotation core — 2-3 sets

Upper 1 — Bench / Pull-Ups

Warm-Up

e« Arm swings / band dislocates
e« Scap push-ups — 2x8-10

e Band pull-aparts — 2x15

e Dead hang — 20-30s

e Empty bar bench — 2x8

e Assisted pull-ups — 2x6

Main Lifts

e Barbell Bench Press — 5x3-6
e Pull-Ups — 5x4-8

Accessory Exercises

e Chest-supported or DB row — 3x8-12

e Incline DB press or push-ups — 3x8—12

e Face pulls or band pull-aparts — 3x12—20
e« Optional arm work — 2—3x10-15

Lower 2 — Front Squat / Deadlift

Warm-Up

e Light movement + breathing

e Wrist + lat stretch — 30s

e Adductor rockbacks — 2x8/side

e 90/90 hip rotations — 6—8/side

« Cat—cow — 6-8 reps

e Front rack squat — 2x3

e Empty bar RDL — 2x5

Main Lifts

e« front squat— 5x3-6

e BB Deadlift or trap bar - 4x3-5

Accessory Exercises

e Step-ups or split squats — 3x8-12/side
e Hip thrusts or back extensions — 3x8—-12
e Adductor or hamstring work — 3*x10-15
e Seated calf raises or tibialis raises — 3-4x12—20

Upper 2 — OHP / Row/ Dips

Warm-Up

e Armcircles / band work
e Wall slides — 2x8

e Face pulls — 2*x12-15

e Serratus punches — 2x8
e Empty bar OHP - 2x6

e Light BB row — 2x6

e Assisted dips — 1-2 sets
Main Lifts

e« Barbell Overhead Press — 5x3-6
e Barbell Row — 5x4-8

- Dips —3-4x6—-12

Accessory Exercises

e Lateral raises — 3x12-15
e Rear delt fly or face pull — 3x12-15
e Biceps curls — 2—-3x10-15

e Triceps extensions or pushdowns — 2—3x10—15
Dedicated Mobility Block (15—25 min)

e Ankles: Knee-to-wall dorsiflexion — 2x10/side

e Hips: 90/90 with lift-off — 2x6/side

e Hips: Couch stretch — 2x30s

e Thoracic spine: Open books — 2*8/side

e Shoulders: Passive hang or band traction — 30-60s

e« Bracing: Dead bug or side plank — 2 sets

@Majorcake I like how you finish the workout off with some core training. That's something that a lot of people neglect, but it's important.

 

[Majorcake]

@Majorcake I like how you finish the workout off with some core training. That's something that a lot of people neglect, but it's important.

Keeps my hips and back healthy that’s for sure

 

[stevesmi]

Keeps my hips and back healthy that’s for sure

that's very important, man. As we get older, it doesn't get any easier.

 

[Mobster]

Complete focus to specifically complement my choice sports.

I was gonna ask why some moves were there

 

[2Thick]

4-Day Lower / Upper Training Program

Compound-led program with mandatory lifts, structured warm-ups, accessory exercises, and a dedicated mobility block.

Complete focus to specifically complement my choice sports.


Lower 1 — Cleans / Back Squat / RDL

Warm-Up

e 3-4 min light cyclical movement

e Ankle dorsiflexion rocks — 2x10/side
e Hip flexor stretch — 2x20—30s/side

« Hamstring hinge sweep — 10/side

« Thoracic extension — 6-8 reps

e Tall clean pull — 3x3 (light)

« Goblet squat (pause) — 2x5

e Empty bar RDL — 2x6

Main Lifts

e« Power Clean — 5x2-3

e Back Squat — 5x3-6

e Romanian Deadlift — 4x5-8

Accessory Exercises

e« Bulgarian split squat or reverse lunge — 3x6—10/side
e Hamstring curl or slider curl — 3x8-12
e« Standing calf raises — 3-4x12-20

e Anti-rotation core — 2-3 sets

Upper 1 — Bench / Pull-Ups

Warm-Up

e« Arm swings / band dislocates
e« Scap push-ups — 2x8-10

e Band pull-aparts — 2x15

e Dead hang — 20-30s

e Empty bar bench — 2x8

e Assisted pull-ups — 2x6

Main Lifts

e Barbell Bench Press — 5x3-6
e Pull-Ups — 5x4-8

Accessory Exercises

e Chest-supported or DB row — 3x8-12

e Incline DB press or push-ups — 3x8—12

e Face pulls or band pull-aparts — 3x12—20
e« Optional arm work — 2—3x10-15

Lower 2 — Front Squat / Deadlift

Warm-Up

e Light movement + breathing

e Wrist + lat stretch — 30s

e Adductor rockbacks — 2x8/side

e 90/90 hip rotations — 6—8/side

« Cat—cow — 6-8 reps

e Front rack squat — 2x3

e Empty bar RDL — 2x5

Main Lifts

e« front squat— 5x3-6

e BB Deadlift or trap bar - 4x3-5

Accessory Exercises

e Step-ups or split squats — 3x8-12/side
e Hip thrusts or back extensions — 3x8—-12
e Adductor or hamstring work — 3*x10-15
e Seated calf raises or tibialis raises — 3-4x12—20

Upper 2 — OHP / Row/ Dips

Warm-Up

e Armcircles / band work
e Wall slides — 2x8

e Face pulls — 2*x12-15

e Serratus punches — 2x8
e Empty bar OHP - 2x6

e Light BB row — 2x6

e Assisted dips — 1-2 sets
Main Lifts

e« Barbell Overhead Press — 5x3-6
e Barbell Row — 5x4-8

- Dips —3-4x6—-12

Accessory Exercises

e Lateral raises — 3x12-15
e Rear delt fly or face pull — 3x12-15
e Biceps curls — 2—-3x10-15

e Triceps extensions or pushdowns — 2—3x10—15
Dedicated Mobility Block (15—25 min)

e Ankles: Knee-to-wall dorsiflexion — 2x10/side

e Hips: 90/90 with lift-off — 2x6/side

e Hips: Couch stretch — 2x30s

e Thoracic spine: Open books — 2*8/side

e Shoulders: Passive hang or band traction — 30-60s

e« Bracing: Dead bug or side plank — 2 sets

nice job on this wow. lots of cool stuff happening. the stretching is money in the bank ! @Majorcake

 

[LevButlerov]

I program my own training, what I uploaded was just the plan not logs. Currently weight sessions are just trained at intensity that’ll align with recovery demand on the day.

Would it be wise to start logging weight sessions regardless?

Here are my current meals and supplements.
Only meal not pre recorded or prepped are my dinners, for the fact I gotta keep the fiancé happy and make things easy for her lol. This is still tracked and macros are hit

if you can please log the weights and reps and sets at least lets get a 2 week baseline @Majorcake

preorder is good but not seeing total macros there or am i missing it?

 

[ROIDDERS]

4-Day Lower / Upper Training Program

Compound-led program with mandatory lifts, structured warm-ups, accessory exercises, and a dedicated mobility block.

Complete focus to specifically complement my choice sports.


Lower 1 — Cleans / Back Squat / RDL

Warm-Up

e 3-4 min light cyclical movement

e Ankle dorsiflexion rocks — 2x10/side
e Hip flexor stretch — 2x20—30s/side

« Hamstring hinge sweep — 10/side

« Thoracic extension — 6-8 reps

e Tall clean pull — 3x3 (light)

« Goblet squat (pause) — 2x5

e Empty bar RDL — 2x6

Main Lifts

e« Power Clean — 5x2-3

e Back Squat — 5x3-6

e Romanian Deadlift — 4x5-8

Accessory Exercises

e« Bulgarian split squat or reverse lunge — 3x6—10/side
e Hamstring curl or slider curl — 3x8-12
e« Standing calf raises — 3-4x12-20

e Anti-rotation core — 2-3 sets

Upper 1 — Bench / Pull-Ups

Warm-Up

e« Arm swings / band dislocates
e« Scap push-ups — 2x8-10

e Band pull-aparts — 2x15

e Dead hang — 20-30s

e Empty bar bench — 2x8

e Assisted pull-ups — 2x6

Main Lifts

e Barbell Bench Press — 5x3-6
e Pull-Ups — 5x4-8

Accessory Exercises

e Chest-supported or DB row — 3x8-12

e Incline DB press or push-ups — 3x8—12

e Face pulls or band pull-aparts — 3x12—20
e« Optional arm work — 2—3x10-15

Lower 2 — Front Squat / Deadlift

Warm-Up

e Light movement + breathing

e Wrist + lat stretch — 30s

e Adductor rockbacks — 2x8/side

e 90/90 hip rotations — 6—8/side

« Cat—cow — 6-8 reps

e Front rack squat — 2x3

e Empty bar RDL — 2x5

Main Lifts

e« front squat— 5x3-6

e BB Deadlift or trap bar - 4x3-5

Accessory Exercises

e Step-ups or split squats — 3x8-12/side
e Hip thrusts or back extensions — 3x8—-12
e Adductor or hamstring work — 3*x10-15
e Seated calf raises or tibialis raises — 3-4x12—20

Upper 2 — OHP / Row/ Dips

Warm-Up

e Armcircles / band work
e Wall slides — 2x8

e Face pulls — 2*x12-15

e Serratus punches — 2x8
e Empty bar OHP - 2x6

e Light BB row — 2x6

e Assisted dips — 1-2 sets
Main Lifts

e« Barbell Overhead Press — 5x3-6
e Barbell Row — 5x4-8

- Dips —3-4x6—-12

Accessory Exercises

e Lateral raises — 3x12-15
e Rear delt fly or face pull — 3x12-15
e Biceps curls — 2—-3x10-15

e Triceps extensions or pushdowns — 2—3x10—15
Dedicated Mobility Block (15—25 min)

e Ankles: Knee-to-wall dorsiflexion — 2x10/side

e Hips: 90/90 with lift-off — 2x6/side

e Hips: Couch stretch — 2x30s

e Thoracic spine: Open books — 2*8/side

e Shoulders: Passive hang or band traction — 30-60s

e« Bracing: Dead bug or side plank — 2 sets

This is a nice one. I like the ankles, hips, and shoulder training. @Majorcake side planks are also really good and I'll have to look up the dead bug. That sounds like an interesting one.

 

[Ulter]

4-Day Lower / Upper Training Program

Compound-led program with mandatory lifts, structured warm-ups, accessory exercises, and a dedicated mobility block.

Complete focus to specifically complement my choice sports.


Lower 1 — Cleans / Back Squat / RDL

Warm-Up

e 3-4 min light cyclical movement

e Ankle dorsiflexion rocks — 2x10/side
e Hip flexor stretch — 2x20—30s/side

« Hamstring hinge sweep — 10/side

« Thoracic extension — 6-8 reps

e Tall clean pull — 3x3 (light)

« Goblet squat (pause) — 2x5

e Empty bar RDL — 2x6

Main Lifts

e« Power Clean — 5x2-3

e Back Squat — 5x3-6

e Romanian Deadlift — 4x5-8

Accessory Exercises

e« Bulgarian split squat or reverse lunge — 3x6—10/side
e Hamstring curl or slider curl — 3x8-12
e« Standing calf raises — 3-4x12-20

e Anti-rotation core — 2-3 sets

Upper 1 — Bench / Pull-Ups

Warm-Up

e« Arm swings / band dislocates
e« Scap push-ups — 2x8-10

e Band pull-aparts — 2x15

e Dead hang — 20-30s

e Empty bar bench — 2x8

e Assisted pull-ups — 2x6

Main Lifts

e Barbell Bench Press — 5x3-6
e Pull-Ups — 5x4-8

Accessory Exercises

e Chest-supported or DB row — 3x8-12

e Incline DB press or push-ups — 3x8—12

e Face pulls or band pull-aparts — 3x12—20
e« Optional arm work — 2—3x10-15

Lower 2 — Front Squat / Deadlift

Warm-Up

e Light movement + breathing

e Wrist + lat stretch — 30s

e Adductor rockbacks — 2x8/side

e 90/90 hip rotations — 6—8/side

« Cat—cow — 6-8 reps

e Front rack squat — 2x3

e Empty bar RDL — 2x5

Main Lifts

e« front squat— 5x3-6

e BB Deadlift or trap bar - 4x3-5

Accessory Exercises

e Step-ups or split squats — 3x8-12/side
e Hip thrusts or back extensions — 3x8—-12
e Adductor or hamstring work — 3*x10-15
e Seated calf raises or tibialis raises — 3-4x12—20

Upper 2 — OHP / Row/ Dips

Warm-Up

e Armcircles / band work
e Wall slides — 2x8

e Face pulls — 2*x12-15

e Serratus punches — 2x8
e Empty bar OHP - 2x6

e Light BB row — 2x6

e Assisted dips — 1-2 sets
Main Lifts

e« Barbell Overhead Press — 5x3-6
e Barbell Row — 5x4-8

- Dips —3-4x6—-12

Accessory Exercises

e Lateral raises — 3x12-15
e Rear delt fly or face pull — 3x12-15
e Biceps curls — 2—-3x10-15

e Triceps extensions or pushdowns — 2—3x10—15
Dedicated Mobility Block (15—25 min)

e Ankles: Knee-to-wall dorsiflexion — 2x10/side

e Hips: 90/90 with lift-off — 2x6/side

e Hips: Couch stretch — 2x30s

e Thoracic spine: Open books — 2*8/side

e Shoulders: Passive hang or band traction — 30-60s

e« Bracing: Dead bug or side plank — 2 sets

@Majorcake this is a really cool exercise routine. Lots of good compound lifts combined with isolation combined with core training so I got a lot of respect for it.

 

[ceo]

4-Day Lower / Upper Training Program

Compound-led program with mandatory lifts, structured warm-ups, accessory exercises, and a dedicated mobility block.

Complete focus to specifically complement my choice sports.


Lower 1 — Cleans / Back Squat / RDL

Warm-Up

e 3-4 min light cyclical movement

e Ankle dorsiflexion rocks — 2x10/side
e Hip flexor stretch — 2x20—30s/side

« Hamstring hinge sweep — 10/side

« Thoracic extension — 6-8 reps

e Tall clean pull — 3x3 (light)

« Goblet squat (pause) — 2x5

e Empty bar RDL — 2x6

Main Lifts

e« Power Clean — 5x2-3

e Back Squat — 5x3-6

e Romanian Deadlift — 4x5-8

Accessory Exercises

e« Bulgarian split squat or reverse lunge — 3x6—10/side
e Hamstring curl or slider curl — 3x8-12
e« Standing calf raises — 3-4x12-20

e Anti-rotation core — 2-3 sets

Upper 1 — Bench / Pull-Ups

Warm-Up

e« Arm swings / band dislocates
e« Scap push-ups — 2x8-10

e Band pull-aparts — 2x15

e Dead hang — 20-30s

e Empty bar bench — 2x8

e Assisted pull-ups — 2x6

Main Lifts

e Barbell Bench Press — 5x3-6
e Pull-Ups — 5x4-8

Accessory Exercises

e Chest-supported or DB row — 3x8-12

e Incline DB press or push-ups — 3x8—12

e Face pulls or band pull-aparts — 3x12—20
e« Optional arm work — 2—3x10-15

Lower 2 — Front Squat / Deadlift

Warm-Up

e Light movement + breathing

e Wrist + lat stretch — 30s

e Adductor rockbacks — 2x8/side

e 90/90 hip rotations — 6—8/side

« Cat—cow — 6-8 reps

e Front rack squat — 2x3

e Empty bar RDL — 2x5

Main Lifts

e« front squat— 5x3-6

e BB Deadlift or trap bar - 4x3-5

Accessory Exercises

e Step-ups or split squats — 3x8-12/side
e Hip thrusts or back extensions — 3x8—-12
e Adductor or hamstring work — 3*x10-15
e Seated calf raises or tibialis raises — 3-4x12—20

Upper 2 — OHP / Row/ Dips

Warm-Up

e Armcircles / band work
e Wall slides — 2x8

e Face pulls — 2*x12-15

e Serratus punches — 2x8
e Empty bar OHP - 2x6

e Light BB row — 2x6

e Assisted dips — 1-2 sets
Main Lifts

e« Barbell Overhead Press — 5x3-6
e Barbell Row — 5x4-8

- Dips —3-4x6—-12

Accessory Exercises

e Lateral raises — 3x12-15
e Rear delt fly or face pull — 3x12-15
e Biceps curls — 2—-3x10-15

e Triceps extensions or pushdowns — 2—3x10—15
Dedicated Mobility Block (15—25 min)

e Ankles: Knee-to-wall dorsiflexion — 2x10/side

e Hips: 90/90 with lift-off — 2x6/side

e Hips: Couch stretch — 2x30s

e Thoracic spine: Open books — 2*8/side

e Shoulders: Passive hang or band traction — 30-60s

e« Bracing: Dead bug or side plank — 2 sets

Bros, looking really solid on this. Accessory exercises are important; it's good that you're putting them together. I admit sometimes I'm lazy; I don't do enough of them. @Majorcake

 

[Majorcake]

if you can please log the weights and reps and sets at least lets get a 2 week baseline @Majorcake

preorder is good but not seeing total macros there or am i missing it?

my bad i had to crop the screen shot to hide my name,
Cals: 2618
Protein: 180G
Carbs: 260G
Fats: 90g

 

[LevButlerov]

my bad i had to crop the screen shot to hide my name,
Cals: 2618
Protein: 180G
Carbs: 260G
Fats: 90g

protein 220 minimum for you up it @Majorcake

 

[Majorcake]

protein 220 minimum for you up it @Majorcake

Rodger that thx bro

 

[LevButlerov]

Rodger that thx bro

keep me updated

 

[Majorcake]

Log 07/02/2026

First crack at logging sessions or days on Evo... Goal is to be as consistent as I can with logs.
Short sharp session today, first low strain day I've had in 14 days. Felt strong, focus was on ROM and correct movement patterns. Currently working on correcting my shoulders and their ROM so nothing too extraordinary.

Upper 2 — OHP / Row/ Dips

Warm-Up
- Arm circles / band work
- Wall slides — 2x8
- Face pulls — 2x12-15
- Serratus punches — 2x8
- Empty bar OHP - 2x6
- Light BB row — 2x6
- Assisted dips — 1-2 sets

Main Lifts
- Barbell Overhead Press - 5x6 @ 60kg
- Barbell Row - 5x6 @ 100kg
- Dips - 3 x 12 @ bw

Accessory Exercises
- Cable Lateral raises - 3x12 @ 7.5kg
- S/A Rear delt cable fly - 3x12 @ 7.5kg
- DB Biceps curls - 3x15 @ 17.5kg

 

[LevButlerov]

Log 07/02/2026

First crack at logging sessions or days on Evo... Goal is to be as consistent as I can with logs.
Short sharp session today, first low strain day I've had in 14 days. Felt strong, focus was on ROM and correct movement patterns. Currently working on correcting my shoulders and their ROM so nothing too extraordinary.

Upper 2 — OHP / Row/ Dips

Warm-Up
- Arm circles / band work
- Wall slides — 2x8
- Face pulls — 2x12-15
- Serratus punches — 2x8
- Empty bar OHP - 2x6
- Light BB row — 2x6
- Assisted dips — 1-2 sets

Main Lifts
- Barbell Overhead Press - 5x6 @ 60kg
- Barbell Row - 5x6 @ 100kg
- Dips - 3 x 12 @ bw

Accessory Exercises
- Cable Lateral raises - 3x12 @ 7.5kg
- S/A Rear delt cable fly - 3x12 @ 7.5kg
- DB Biceps curls - 3x15 @ 17.5kg

You're looking good big and strong I see pump there @Majorcake nice dips love them

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

 

[codezz]

Log 07/02/2026

First crack at logging sessions or days on Evo... Goal is to be as consistent as I can with logs.
Short sharp session today, first low strain day I've had in 14 days. Felt strong, focus was on ROM and correct movement patterns. Currently working on correcting my shoulders and their ROM so nothing too extraordinary.

Upper 2 — OHP / Row/ Dips

Warm-Up
- Arm circles / band work
- Wall slides — 2x8
- Face pulls — 2x12-15
- Serratus punches — 2x8
- Empty bar OHP - 2x6
- Light BB row — 2x6
- Assisted dips — 1-2 sets

Main Lifts
- Barbell Overhead Press - 5x6 @ 60kg
- Barbell Row - 5x6 @ 100kg
- Dips - 3 x 12 @ bw

Accessory Exercises
- Cable Lateral raises - 3x12 @ 7.5kg
- S/A Rear delt cable fly - 3x12 @ 7.5kg
- DB Biceps curls - 3x15 @ 17.5kg

Big barbell rows man, well done!!!

 

[Majorcake]

Big barbell rows man, well done!!!

thank you mate,
I’ve always gotta have a variation of BB rows in my training. I love them

You're looking good big and strong I see pump there @Majorcake nice dips love them

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

the increase to 260g carbs has been great!

 

[Trenhead3cc]

Big barbell rows man, well done!!!

Was about to write the same thing

 

[waggat]

Log 07/02/2026

First crack at logging sessions or days on Evo... Goal is to be as consistent as I can with logs.
Short sharp session today, first low strain day I've had in 14 days. Felt strong, focus was on ROM and correct movement patterns. Currently working on correcting my shoulders and their ROM so nothing too extraordinary.

Upper 2 — OHP / Row/ Dips

Warm-Up
- Arm circles / band work
- Wall slides — 2x8
- Face pulls — 2x12-15
- Serratus punches — 2x8
- Empty bar OHP - 2x6
- Light BB row — 2x6
- Assisted dips — 1-2 sets

Main Lifts
- Barbell Overhead Press - 5x6 @ 60kg
- Barbell Row - 5x6 @ 100kg
- Dips - 3 x 12 @ bw

Accessory Exercises
- Cable Lateral raises - 3x12 @ 7.5kg
- S/A Rear delt cable fly - 3x12 @ 7.5kg
- DB Biceps curls - 3x15 @ 17.5kg

Nice looking workout mate.

Love the warmup. Got some good stuff in there to keep the shoulders healthy etc.

Good workout as well. Hitting some big bang for your buck lifts and then the accessory stuff. Nice numbers on those main lifts!

Looking good in the photo. You've got some solid arms and shoulders!

 

[Dreamer]

Log 07/02/2026

First crack at logging sessions or days on Evo... Goal is to be as consistent as I can with logs.
Short sharp session today, first low strain day I've had in 14 days. Felt strong, focus was on ROM and correct movement patterns. Currently working on correcting my shoulders and their ROM so nothing too extraordinary.

Upper 2 — OHP / Row/ Dips

Warm-Up
- Arm circles / band work
- Wall slides — 2x8
- Face pulls — 2x12-15
- Serratus punches — 2x8
- Empty bar OHP - 2x6
- Light BB row — 2x6
- Assisted dips — 1-2 sets

Main Lifts
- Barbell Overhead Press - 5x6 @ 60kg
- Barbell Row - 5x6 @ 100kg
- Dips - 3 x 12 @ bw

Accessory Exercises
- Cable Lateral raises - 3x12 @ 7.5kg
- S/A Rear delt cable fly - 3x12 @ 7.5kg
- DB Biceps curls - 3x15 @ 17.5kg

Looking good brother, training is solid too 100kg row is a nice lift

 

[LevButlerov]

thank you mate,
I’ve always gotta have a variation of BB rows in my training. I love them

the increase to 260g carbs has been great!

260 boos it is then

 

[Majorcake]

Log 10/02/2026

Tricky week ahead with multiple work projects coming to the crunchy end of planning and large days on the ground. Nevertheless feeling A1 with all training that I’m getting in

Checked in for a routine hormones panel yesterday also… have attached results. For reference: Test E 75mg, x3 weekly. Pinned on Sunday morning and bloods drawn Monday morning.

First set of bloods done since dropping Mast out of the arsenal. Will be taking test back to 60mg x3 weekly and get another set of bloods done. I haven’t experienced any E2 symptoms, probably due to the ratio. So I was a little surprised when these came back.

I am planning to add Anavar in for 8 weeks. Not before I get these numbers into more favourable ranges. Any advice here?

Training today:
30 minute weight session due to time constraints

1.5 hours of striking pad work and MMA sparring drills.

Upper body, in and out.
Main lifts:
- Incline DB bench 4x6 @ 40kg
- Strict Pull ups 4x12 @ BW, Tempo 1-3
- S/A DB rows 4x6 @ 40kg
- Dips 3x max.

I’ll try to start including some meal photos. It’s all gone before I think to get a pic lol.

 

[LevButlerov]

Log 10/02/2026

Tricky week ahead with multiple work projects coming to the crunchy end of planning and large days on the ground. Nevertheless feeling A1 with all training that I’m getting in

Checked in for a routine hormones panel yesterday also… have attached results. For reference: Test E 75mg, x3 weekly. Pinned on Sunday morning and bloods drawn Monday morning.

First set of bloods done since dropping Mast out of the arsenal. Will be taking test back to 60mg x3 weekly and get another set of bloods done. I haven’t experienced any E2 symptoms, probably due to the ratio. So I was a little surprised when these came back.

I am planning to add Anavar in for 8 weeks. Not before I get these numbers into more favourable ranges. Any advice here?

Training today:
30 minute weight session due to time constraints

1.5 hours of striking pad work and MMA sparring drills.

Upper body, in and out.
Main lifts:
- Incline DB bench 4x6 @ 40kg
- Strict Pull ups 4x12 @ BW, Tempo 1-3
- S/A DB rows 4x6 @ 40kg
- Dips 3x max.

I’ll try to start including some meal photos. It’s all gone before I think to get a pic lol.

e2 is a bit high! @Majorcake lets get ai in there

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Allupfromhere]

Log 10/02/2026

Tricky week ahead with multiple work projects coming to the crunchy end of planning and large days on the ground. Nevertheless feeling A1 with all training that I’m getting in

Checked in for a routine hormones panel yesterday also… have attached results. For reference: Test E 75mg, x3 weekly. Pinned on Sunday morning and bloods drawn Monday morning.

First set of bloods done since dropping Mast out of the arsenal. Will be taking test back to 60mg x3 weekly and get another set of bloods done. I haven’t experienced any E2 symptoms, probably due to the ratio. So I was a little surprised when these came back.

I am planning to add Anavar in for 8 weeks. Not before I get these numbers into more favourable ranges. Any advice here?

Training today:
30 minute weight session due to time constraints

1.5 hours of striking pad work and MMA sparring drills.

Upper body, in and out.
Main lifts:
- Incline DB bench 4x6 @ 40kg
- Strict Pull ups 4x12 @ BW, Tempo 1-3
- S/A DB rows 4x6 @ 40kg
- Dips 3x max.

I’ll try to start including some meal photos. It’s all gone before I think to get a pic lol.

e2 is a bit high! @Majorcake lets get ai in there

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

I agree with @LevButlerov might need a little ai in there maybe while you bring the test level down. You wouldnt have experienced any high e2 sides like gyno or water retention because you were running masteron at the same time and masteron can mask high e2 symptoms in some individuals.

Anavar is great, but whats your current goals right now?

 

[codezz]

e2 is a bit high! @Majorcake lets get ai in there

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

@Majorcake i also agree with @LevButlerov here about the e2, how r u feeling in general?

 

[Majorcake]

I agree with @LevButlerov might need a little ai in there maybe while you bring the test level down. You wouldnt have experienced any high e2 sides like gyno or water retention because you were running masteron at the same time and masteron can mask high e2 symptoms in some individuals.

Anavar is great, but whats your current goals right now?

I’ll need to source some as I’ve not got any on hand so that could be a week or so until they arrived but I’m sure I know people locally I could find some off. Arimidex the best option here?
It’s been about 3 weeks since my last pin of mast E.

Goal:
increase explosive strength and power, id like to be 15% bf by mid April.
I’m really interested in the recovery affect from the high intensity sessions I currently do 3 times a week. High demand repeat effort sprinting and lots of kms in the legs.
Hoping to maintain lean mass while I work through this block as it’ll be high output.

@Majorcake i also agree with @LevButlerov here about the e2, how r u feeling in general?

I feel great to be honest. If anything, at times can feel more overstimulated and more flushed in the face than usual after my big days which I put down to being in the sun all day but that’s it. Moods great, body feels good and brains clear, productivity has gone up a level lifestyle wise.

 

[codezz]

I’ll need to source some as I’ve not got any on hand so that could be a week or so until they arrived but I’m sure I know people locally I could find some off. Arimidex the best option here?
It’s been about 3 weeks since my last pin of mast E.

Goal:
increase explosive strength and power, id like to be 15% bf by mid April.
I’m really interested in the recovery affect from the high intensity sessions I currently do 3 times a week. High demand repeat effort sprinting and lots of kms in the legs.
Hoping to maintain lean mass while I work through this block as it’ll be high output.







I feel great to be honest. If anything, at times can feel more overstimulated and more flushed in the face than usual after my big days which I put down to being in the sun all day but that’s it. Moods great, body feels good and brains clear, productivity has gone up a level lifestyle wise.

Hopefully u can get some ai quick brother, im not sure where abouts u are in aus but im sure if ur on the east coast ull be ae to get some asap

 

[Majorcake]

Hopefully u can get some ai quick brother, im not sure where abouts u are in aus but im sure if ur on the east coast ull be ae to get some asap

Apple isle bro. Usually pretty quick delivery but I’m pretty sure I’ve found some to get me through

 

[Allupfromhere]

I’ll need to source some as I’ve not got any on hand so that could be a week or so until they arrived but I’m sure I know people locally I could find some off. Arimidex the best option here?
It’s been about 3 weeks since my last pin of mast E.

Goal:
increase explosive strength and power, id like to be 15% bf by mid April.
I’m really interested in the recovery affect from the high intensity sessions I currently do 3 times a week. High demand repeat effort sprinting and lots of kms in the legs.
Hoping to maintain lean mass while I work through this block as it’ll be high output.







I feel great to be honest. If anything, at times can feel more overstimulated and more flushed in the face than usual after my big days which I put down to being in the sun all day but that’s it. Moods great, body feels good and brains clear, productivity has gone up a level lifestyle wise.

I prefer aromasin but either will work. Dont sweat it too much brother its not off the planet high and your still feeling good witb no sides but still get some when you can.

Cutting down to 15% and getting explosive strength and power are 2 different directions brother. You can recomp and still build strength but if you want significant strength gains its a different pathway then cutting.
Either way use the anavar when lifts start to taper off.

You wouldn't be that far off 15 anyway brother.

 

[Majorcake]

I prefer aromasin but either will work. Dont sweat it too much brother its not off the planet high and your still feeling good witb no sides but still get some when you can.

Cutting down to 15% and getting explosive strength and power are 2 different directions brother. You can recomp and still build strength but if you want significant strength gains its a different pathway then cutting.
Either way use the anavar when lifts start to taper off.

You wouldn't be that far off 15 anyway brother.

I’ll source some for sure bro

Yeah my bad so basically I’m doing a recomp and athletic strength and conditioning block. My last scan was 21% and that was just after Christmas. I’d say you’re right, not far off.

Appreciate the help brother

 

[HarleyGuy]

Log 07/02/2026

First crack at logging sessions or days on Evo... Goal is to be as consistent as I can with logs.
Short sharp session today, first low strain day I've had in 14 days. Felt strong, focus was on ROM and correct movement patterns. Currently working on correcting my shoulders and their ROM so nothing too extraordinary.

Upper 2 — OHP / Row/ Dips

Warm-Up
- Arm circles / band work
- Wall slides — 2x8
- Face pulls — 2x12-15
- Serratus punches — 2x8
- Empty bar OHP - 2x6
- Light BB row — 2x6
- Assisted dips — 1-2 sets

Main Lifts
- Barbell Overhead Press - 5x6 @ 60kg
- Barbell Row - 5x6 @ 100kg
- Dips - 3 x 12 @ bw

Accessory Exercises
- Cable Lateral raises - 3x12 @ 7.5kg
- S/A Rear delt cable fly - 3x12 @ 7.5kg
- DB Biceps curls - 3x15 @ 17.5kg

Nice progress pic compared to June brother!
Some interesting exercises too relating to your sport.

I'd get some aromasin on board to keep your e2 in the high range, but at least in range.

 

[Dreamer]

Log 10/02/2026

Tricky week ahead with multiple work projects coming to the crunchy end of planning and large days on the ground. Nevertheless feeling A1 with all training that I’m getting in

Checked in for a routine hormones panel yesterday also… have attached results. For reference: Test E 75mg, x3 weekly. Pinned on Sunday morning and bloods drawn Monday morning.

First set of bloods done since dropping Mast out of the arsenal. Will be taking test back to 60mg x3 weekly and get another set of bloods done. I haven’t experienced any E2 symptoms, probably due to the ratio. So I was a little surprised when these came back.

I am planning to add Anavar in for 8 weeks. Not before I get these numbers into more favourable ranges. Any advice here?

Training today:
30 minute weight session due to time constraints

1.5 hours of striking pad work and MMA sparring drills.

Upper body, in and out.
Main lifts:
- Incline DB bench 4x6 @ 40kg
- Strict Pull ups 4x12 @ BW, Tempo 1-3
- S/A DB rows 4x6 @ 40kg
- Dips 3x max.

I’ll try to start including some meal photos. It’s all gone before I think to get a pic lol.

If your going to add anavar do a full panel of bloods to see where blood counts, liver and lipids are at

 

[LevButlerov]

I’ll need to source some as I’ve not got any on hand so that could be a week or so until they arrived but I’m sure I know people locally I could find some off. Arimidex the best option here?
It’s been about 3 weeks since my last pin of mast E.

Best to use aromasin Not arimidex @Majorcake you're in what country?

 

[Majorcake]

Best to use aromasin Not arimidex @Majorcake you're in what country?

Aus man

 

[waggat]

Log 10/02/2026

Tricky week ahead with multiple work projects coming to the crunchy end of planning and large days on the ground. Nevertheless feeling A1 with all training that I’m getting in

Checked in for a routine hormones panel yesterday also… have attached results. For reference: Test E 75mg, x3 weekly. Pinned on Sunday morning and bloods drawn Monday morning.

First set of bloods done since dropping Mast out of the arsenal. Will be taking test back to 60mg x3 weekly and get another set of bloods done. I haven’t experienced any E2 symptoms, probably due to the ratio. So I was a little surprised when these came back.

I am planning to add Anavar in for 8 weeks. Not before I get these numbers into more favourable ranges. Any advice here?

Training today:
30 minute weight session due to time constraints

1.5 hours of striking pad work and MMA sparring drills.

Upper body, in and out.
Main lifts:
- Incline DB bench 4x6 @ 40kg
- Strict Pull ups 4x12 @ BW, Tempo 1-3
- S/A DB rows 4x6 @ 40kg
- Dips 3x max.

I’ll try to start including some meal photos. It’s all gone before I think to get a pic lol.

Hey mate, yeah not suprised with that E2 on 225mg test per week. It's actually not too bad, particularly if no symptoms. But yeah 3x60 should do the trick.

Love the simple upper workout. Can cover the upper body pretty well with just those. Looks like you go alright with pull-ups. 40kg db rows is goos as well.

 

[LevButlerov]

Aus man

please look at AU Approved suppliers Q4 @Majorcake
https://www.evolutionary.org/forums/threads/top-trusted-aussie-vendors-2025-q4.107247/unread