Approved Log TRT+ Cycle Training Log

[catdadironman]

Greetings!

It's been recommended I start a log! Much of this is covered in a previous thread I recently posted, but I tweaked it to be more comprehensive and clarify some points that were brought up.

---

BACKGROUND​

I’m a 42-year-old male based in the US. I was heavily into lifting from my teens through my late 20s, but life took some hard turns. I struggled with a serious drinking problem into my late 30s. I am now sober and on the other side of that chapter, but the physical damage was real.

Over the last few years, I’ve rebuilt my physical and mental health. When I restarted this portion of the journey in May 2025, I was 210 lbs at ~25% body fat. I regret not taking "before" photos, but at the time, I was too disappointed with my physique to even consider it. Today, I feel better than I ever have.

---

THE JOURNEY & TRT​

I use a large online clinic for my TRT. While these clinics get criticized, they work for my lifestyle for two reasons:

1. Legal Security: I travel frequently and for professional reasons; having a valid prescription is non-negotiable.
2. Cost Efficiency: My insurance covers all provider-ordered labs, making the clinic’s premium a wash compared to paying out-of-pocket for comprehensive blood work.

Timeline:​

• May 2025 – Oct 2025: Started at 160 mg/week (split M/W/F). Introduced Tirzepatide. Dropped to 175 lbs and ~16% body fat.
• Oct 2025 – Dec 2025: Labs were stellar. Provider increased dose to 200 mg/week.
• Dec 2025 – Feb 2026: Increased to 250 mg/week (self-administered "mild blast") to test my response. Added 25 mg/day Anavar for 8 weeks to preserve lean mass while on the GLP-1.

I am thrilled with the results - I was successfully able to achieve a total body recomp and have a solid foundation to move forward with. I want to push it even further this summer.

---

CURRENT PROTOCOL (The "Pre-Clinic" Cruise)​

My next clinic labs are in 8 weeks. To ensure health markers remain within therapeutic ranges for my renewal:

• Testosterone: 120 mg/week (This will likely be my long-term cruise dose).
• GLP-1s: Tapering Tirzepatide; introduced 2 mg/week Retatrutide to assist with lipid recovery post-Anavar.

---

PLAN FORWARD: SUMMER 2026​

I thought it would take until at least this May to reach my current physique, but the results came a bit faster than expected, so I have to recalibrate my initial plan for the year compound wise. As much as I am primed for a serious bulk, I would prefer to go into, and through summer with a lean, dry look. That timing will put me on track for a long easy cruise into the winter months before hitting a strong bulk cycle, as well as recovery time before the next clinic bloods are due in October.

Phase 1: Now until May (Maintenance/Health)

• Continue Tirz/Reta to maintain a lean baseline.
• Stay at 120mg/week Test.
• Run independent labs prior to clinic blood work to verify markers.

Phase 2: May – July (Summer Blast)

• Target: 12-week blast of 300–400 mg/week Testosterone.
• Add-on: Eyeing Masteron or Primobolan for a lean, dry look. Avoiding orals to due to recent Anavar use.
• Goal: Maintain a "dry" summer physique before transitioning into a dedicated bulk/cruise cycle this winter.

---

TRAINING & NUTRITION​

I work 12-hour shifts on a rotating schedule (Week 1: 5 days on / Week 2: 2 days on). I utilize a Push/Pull/Upper/Legs split to stay consistent. I religiously hit each body part 2x week.

• Weak Point: Legs. I have good upper-body genetics, but my lower body continues to need focus.
• Cardio: My current "needs improvement" area.
• Diet: Consistent at 2,500 calories / 200g Protein.
  • Staples: Lean protein, sweet potatoes, spinach, broccoli.
  • Breakfast: Overnight protein oats with peanut butter.
  • Snacks: Cottage cheese, Greek yogurt, berries.

---

MONITORING & METRICS​

I track everything within the Garmin ecosystem:

• Weight: Bi-weekly weigh-ins on a calibrated Garmin Index scale.
• Blood Pressure: Monitored every other day (Garmin Index Cuff). Generally normal.
• Blood Work: Weekly at-home Hematocrit/Hemoglobin monitoring (to trend between official labs).
• Recovery: Tracking Sleep/HRV via Forerunner and wearing a chest strap during all sessions for accurate caloric data.

---

AREAS FOR IMPROVEMENT​

• Vice Swap: Since quitting alcohol, I’ve leaned heavily into strong coffee and nicotine pouches. My goal for this year is to taper both.
• Cardio Consistency: Implementing a more rigid aerobic schedule.

---

I’m open to any thoughts/advice on the upcoming May blast or my current cruise strategy. Happy to be here!

 

[LevButlerov]

Greetings!

It's been recommended I start a log! Much of this is covered in a previous thread I recently posted, but I tweaked it to be more comprehensive and clarify some points that were brought up.

---

BACKGROUND​

I’m a 42-year-old male based in the US. I was heavily into lifting from my teens through my late 20s, but life took some hard turns. I struggled with a serious drinking problem into my late 30s. I am now sober and on the other side of that chapter, but the physical damage was real.

Over the last few years, I’ve rebuilt my physical and mental health. When I restarted this portion of the journey in May 2025, I was 210 lbs at ~25% body fat. I regret not taking "before" photos, but at the time, I was too disappointed with my physique to even consider it. Today, I feel better than I ever have.

---

THE JOURNEY & TRT​

I use a large online clinic for my TRT. While these clinics get criticized, they work for my lifestyle for two reasons:

1. Legal Security: I travel frequently and for professional reasons; having a valid prescription is non-negotiable.
2. Cost Efficiency: My insurance covers all provider-ordered labs, making the clinic’s premium a wash compared to paying out-of-pocket for comprehensive blood work.

Timeline:​

• May 2025 – Oct 2025: Started at 160 mg/week (split M/W/F). Introduced Tirzepatide. Dropped to 175 lbs and ~16% body fat.
• Oct 2025 – Dec 2025: Labs were stellar. Provider increased dose to 200 mg/week.
• Dec 2025 – Feb 2026: Increased to 250 mg/week (self-administered "mild blast") to test my response. Added 25 mg/day Anavar for 8 weeks to preserve lean mass while on the GLP-1.

I am thrilled with the results - I was successfully able to achieve a total body recomp and have a solid foundation to move forward with. I want to push it even further this summer.

---

CURRENT PROTOCOL (The "Pre-Clinic" Cruise)​

My next clinic labs are in 8 weeks. To ensure health markers remain within therapeutic ranges for my renewal:

• Testosterone: 120 mg/week (This will likely be my long-term cruise dose).
• GLP-1s: Tapering Tirzepatide; introduced 2 mg/week Retatrutide to assist with lipid recovery post-Anavar.

---

PLAN FORWARD: SUMMER 2026​

I thought it would take until at least this May to reach my current physique, but the results came a bit faster than expected, so I have to recalibrate my initial plan for the year compound wise. As much as I am primed for a serious bulk, I would prefer to go into, and through summer with a lean, dry look. That timing will put me on track for a long easy cruise into the winter months before hitting a strong bulk cycle, as well as recovery time before the next clinic bloods are due in October.

Phase 1: Now until May (Maintenance/Health)

• Continue Tirz/Reta to maintain a lean baseline.
• Stay at 120mg/week Test.
• Run independent labs prior to clinic blood work to verify markers.

Phase 2: May – July (Summer Blast)

• Target: 12-week blast of 300–400 mg/week Testosterone.
• Add-on: Eyeing Masteron or Primobolan for a lean, dry look. Avoiding orals to due to recent Anavar use.
• Goal: Maintain a "dry" summer physique before transitioning into a dedicated bulk/cruise cycle this winter.

---

TRAINING & NUTRITION​

I work 12-hour shifts on a rotating schedule (Week 1: 5 days on / Week 2: 2 days on). I utilize a Push/Pull/Upper/Legs split to stay consistent. I religiously hit each body part 2x week.

• Weak Point: Legs. I have good upper-body genetics, but my lower body continues to need focus.
• Cardio: My current "needs improvement" area.
• Diet:Consistent at 2,500 calories / 200g Protein.
  • Staples: Lean protein, sweet potatoes, spinach, broccoli.
  • Breakfast: Overnight protein oats with peanut butter.
  • Snacks: Cottage cheese, Greek yogurt, berries.

---

MONITORING & METRICS​

I track everything within the Garmin ecosystem:

• Weight: Bi-weekly weigh-ins on a calibrated Garmin Index scale.
• Blood Pressure: Monitored every other day (Garmin Index Cuff). Generally normal.
• Blood Work: Weekly at-home Hematocrit/Hemoglobin monitoring (to trend between official labs).
• Recovery: Tracking Sleep/HRV via Forerunner and wearing a chest strap during all sessions for accurate caloric data.

---

AREAS FOR IMPROVEMENT​

• Vice Swap: Since quitting alcohol, I’ve leaned heavily into strong coffee and nicotine pouches. My goal for this year is to taper both.
• Cardio Consistency: Implementing a more rigid aerobic schedule.

---

I’m open to any thoughts/advice on the upcoming May blast or my current cruise strategy. Happy to be here!

welcome to the EVO family @catdadironman you look good lean, big and nice wide chest.
I noticed you used ai to clean up the post, thats fine for new thread but updates please write yourself

your info is good and basic but we need details to help you day to day
post your blood work please blur personal info

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. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

did you download our eBooks?
https://irongorillas.com

 

[waggat]

Greetings!

It's been recommended I start a log! Much of this is covered in a previous thread I recently posted, but I tweaked it to be more comprehensive and clarify some points that were brought up.

---

BACKGROUND​

I’m a 42-year-old male based in the US. I was heavily into lifting from my teens through my late 20s, but life took some hard turns. I struggled with a serious drinking problem into my late 30s. I am now sober and on the other side of that chapter, but the physical damage was real.

Over the last few years, I’ve rebuilt my physical and mental health. When I restarted this portion of the journey in May 2025, I was 210 lbs at ~25% body fat. I regret not taking "before" photos, but at the time, I was too disappointed with my physique to even consider it. Today, I feel better than I ever have.

---

THE JOURNEY & TRT​

I use a large online clinic for my TRT. While these clinics get criticized, they work for my lifestyle for two reasons:

1. Legal Security: I travel frequently and for professional reasons; having a valid prescription is non-negotiable.
2. Cost Efficiency: My insurance covers all provider-ordered labs, making the clinic’s premium a wash compared to paying out-of-pocket for comprehensive blood work.

Timeline:​

• May 2025 – Oct 2025: Started at 160 mg/week (split M/W/F). Introduced Tirzepatide. Dropped to 175 lbs and ~16% body fat.
• Oct 2025 – Dec 2025: Labs were stellar. Provider increased dose to 200 mg/week.
• Dec 2025 – Feb 2026: Increased to 250 mg/week (self-administered "mild blast") to test my response. Added 25 mg/day Anavar for 8 weeks to preserve lean mass while on the GLP-1.

I am thrilled with the results - I was successfully able to achieve a total body recomp and have a solid foundation to move forward with. I want to push it even further this summer.

---

CURRENT PROTOCOL (The "Pre-Clinic" Cruise)​

My next clinic labs are in 8 weeks. To ensure health markers remain within therapeutic ranges for my renewal:

• Testosterone: 120 mg/week (This will likely be my long-term cruise dose).
• GLP-1s: Tapering Tirzepatide; introduced 2 mg/week Retatrutide to assist with lipid recovery post-Anavar.

---

PLAN FORWARD: SUMMER 2026​

I thought it would take until at least this May to reach my current physique, but the results came a bit faster than expected, so I have to recalibrate my initial plan for the year compound wise. As much as I am primed for a serious bulk, I would prefer to go into, and through summer with a lean, dry look. That timing will put me on track for a long easy cruise into the winter months before hitting a strong bulk cycle, as well as recovery time before the next clinic bloods are due in October.

Phase 1: Now until May (Maintenance/Health)

• Continue Tirz/Reta to maintain a lean baseline.
• Stay at 120mg/week Test.
• Run independent labs prior to clinic blood work to verify markers.

Phase 2: May – July (Summer Blast)

• Target: 12-week blast of 300–400 mg/week Testosterone.
• Add-on: Eyeing Masteron or Primobolan for a lean, dry look. Avoiding orals to due to recent Anavar use.
• Goal: Maintain a "dry" summer physique before transitioning into a dedicated bulk/cruise cycle this winter.

---

TRAINING & NUTRITION​

I work 12-hour shifts on a rotating schedule (Week 1: 5 days on / Week 2: 2 days on). I utilize a Push/Pull/Upper/Legs split to stay consistent. I religiously hit each body part 2x week.

• Weak Point: Legs. I have good upper-body genetics, but my lower body continues to need focus.
• Cardio: My current "needs improvement" area.
• Diet:Consistent at 2,500 calories / 200g Protein.
  • Staples: Lean protein, sweet potatoes, spinach, broccoli.
  • Breakfast: Overnight protein oats with peanut butter.
  • Snacks: Cottage cheese, Greek yogurt, berries.

---

MONITORING & METRICS​

I track everything within the Garmin ecosystem:

• Weight: Bi-weekly weigh-ins on a calibrated Garmin Index scale.
• Blood Pressure: Monitored every other day (Garmin Index Cuff). Generally normal.
• Blood Work: Weekly at-home Hematocrit/Hemoglobin monitoring (to trend between official labs).
• Recovery: Tracking Sleep/HRV via Forerunner and wearing a chest strap during all sessions for accurate caloric data.

---

AREAS FOR IMPROVEMENT​

• Vice Swap: Since quitting alcohol, I’ve leaned heavily into strong coffee and nicotine pouches. My goal for this year is to taper both.
• Cardio Consistency: Implementing a more rigid aerobic schedule.

---

I’m open to any thoughts/advice on the upcoming May blast or my current cruise strategy. Happy to be here!

Would be interested to see what you achieved as a nattie in your 20's mate.

These photos are you training for a few years, with trt (and let's be real a mild cycle) starting May last year after nothing for a decade?

You've either got god tier genetics or you're a hyper responder to gear. Your arms nearly look mutated (no offense) they are so big. And you're lean as!

 

[Mobster]

We love logs. Just for the members you're more likely to succeed with one than without

 

[catdadironman]

welcome to the EVO family @catdadironman you look good lean, big and nice wide chest.
I noticed you used ai to clean up the post, thats fine for new thread but updates please write yourself

your info is good and basic but we need details to help you day to day
post your blood work please blur personal info

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. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

did you download our eBooks?
https://irongorillas.com

Noted on the Ai! My initial post was ridiculously long - so condensed it a bit!

My most recent bloods were in October. I know - a long time ago. I will be getting new bloods done here in the next few weeks when I am into the cruise protocol.

 

[catdadironman]

Would be interested to see what you achieved as a nattie in your 20's mate.

These photos are you training for a few years, with trt (and let's be real a mild cycle) starting May last year after nothing for a decade?

You've either got god tier genetics or you're a hyper responder to gear. Your arms nearly look mutated (no offense) they are so big. And you're lean as!

I was fortunate enough back then to get linked up with some people at the gym who taught me everything I know today - true legends. I was able to find some photos from about 20ish year ago - I was blessed with incredible arm genetics.

 

[catdadironman]

My relationship with my work schedule is love and hate. Every other weekend is 5 days off, but this is my long week. Which means an insanely early workout at 3am.

Early Morning Metrics:
8 hours of sleep (elderly bedtime of 6:30pm to get this in).
Blood Pressure: 122/81
20u Test C

LEG DAY!
Front squat:

Bar x 20
135 x 8
175 x 7
195 x 6

Leg Press (Low and Close Stance)

360 x 8
450 x 6
500 x 5

SLD:

135 x 8
175 x 5
195 x 5

Leg Extensions
170 x 8
190 x 7
210 x 5

Seated Calf raises:

45 x 12
90 x 10
135 x 8
135 x 8

Weighted Crunches:

65 x 12
87 x 10
95 x 8
95 x 8

Leg Raises:

10, 8, 8, 6

Photos below: Current Leg situation (pumped) and my basic food for a work shift.

 

[stevesmi]

Greetings!

It's been recommended I start a log! Much of this is covered in a previous thread I recently posted, but I tweaked it to be more comprehensive and clarify some points that were brought up.

---

BACKGROUND​

I’m a 42-year-old male based in the US. I was heavily into lifting from my teens through my late 20s, but life took some hard turns. I struggled with a serious drinking problem into my late 30s. I am now sober and on the other side of that chapter, but the physical damage was real.

Over the last few years, I’ve rebuilt my physical and mental health. When I restarted this portion of the journey in May 2025, I was 210 lbs at ~25% body fat. I regret not taking "before" photos, but at the time, I was too disappointed with my physique to even consider it. Today, I feel better than I ever have.

---

THE JOURNEY & TRT​

I use a large online clinic for my TRT. While these clinics get criticized, they work for my lifestyle for two reasons:

1. Legal Security: I travel frequently and for professional reasons; having a valid prescription is non-negotiable.
2. Cost Efficiency: My insurance covers all provider-ordered labs, making the clinic’s premium a wash compared to paying out-of-pocket for comprehensive blood work.

Timeline:​

• May 2025 – Oct 2025: Started at 160 mg/week (split M/W/F). Introduced Tirzepatide. Dropped to 175 lbs and ~16% body fat.
• Oct 2025 – Dec 2025: Labs were stellar. Provider increased dose to 200 mg/week.
• Dec 2025 – Feb 2026: Increased to 250 mg/week (self-administered "mild blast") to test my response. Added 25 mg/day Anavar for 8 weeks to preserve lean mass while on the GLP-1.

I am thrilled with the results - I was successfully able to achieve a total body recomp and have a solid foundation to move forward with. I want to push it even further this summer.

---

CURRENT PROTOCOL (The "Pre-Clinic" Cruise)​

My next clinic labs are in 8 weeks. To ensure health markers remain within therapeutic ranges for my renewal:

• Testosterone: 120 mg/week (This will likely be my long-term cruise dose).
• GLP-1s: Tapering Tirzepatide; introduced 2 mg/week Retatrutide to assist with lipid recovery post-Anavar.

---

PLAN FORWARD: SUMMER 2026​

I thought it would take until at least this May to reach my current physique, but the results came a bit faster than expected, so I have to recalibrate my initial plan for the year compound wise. As much as I am primed for a serious bulk, I would prefer to go into, and through summer with a lean, dry look. That timing will put me on track for a long easy cruise into the winter months before hitting a strong bulk cycle, as well as recovery time before the next clinic bloods are due in October.

Phase 1: Now until May (Maintenance/Health)

• Continue Tirz/Reta to maintain a lean baseline.
• Stay at 120mg/week Test.
• Run independent labs prior to clinic blood work to verify markers.

Phase 2: May – July (Summer Blast)

• Target: 12-week blast of 300–400 mg/week Testosterone.
• Add-on: Eyeing Masteron or Primobolan for a lean, dry look. Avoiding orals to due to recent Anavar use.
• Goal: Maintain a "dry" summer physique before transitioning into a dedicated bulk/cruise cycle this winter.

---

TRAINING & NUTRITION​

I work 12-hour shifts on a rotating schedule (Week 1: 5 days on / Week 2: 2 days on). I utilize a Push/Pull/Upper/Legs split to stay consistent. I religiously hit each body part 2x week.

• Weak Point: Legs. I have good upper-body genetics, but my lower body continues to need focus.
• Cardio: My current "needs improvement" area.
• Diet:Consistent at 2,500 calories / 200g Protein.
  • Staples: Lean protein, sweet potatoes, spinach, broccoli.
  • Breakfast: Overnight protein oats with peanut butter.
  • Snacks: Cottage cheese, Greek yogurt, berries.

---

MONITORING & METRICS​

I track everything within the Garmin ecosystem:

• Weight: Bi-weekly weigh-ins on a calibrated Garmin Index scale.
• Blood Pressure: Monitored every other day (Garmin Index Cuff). Generally normal.
• Blood Work: Weekly at-home Hematocrit/Hemoglobin monitoring (to trend between official labs).
• Recovery: Tracking Sleep/HRV via Forerunner and wearing a chest strap during all sessions for accurate caloric data.

---

AREAS FOR IMPROVEMENT​

• Vice Swap: Since quitting alcohol, I’ve leaned heavily into strong coffee and nicotine pouches. My goal for this year is to taper both.
• Cardio Consistency: Implementing a more rigid aerobic schedule.

---

I’m open to any thoughts/advice on the upcoming May blast or my current cruise strategy. Happy to be here!

@catdadironman nice to see you got this log going. You are going to have some amazing results. You already look like you're fantastic.

 

[ceo]

I was fortunate enough back then to get linked up with some people at the gym who taught me everything I know today - true legends. I was able to find some photos from about 20ish year ago - I was blessed with incredible arm genetics.

Bros, having good role models and mentors is very important. I've had many over the years as well, both in my plumbing job but also in the gym. They take a young BBC under their wing. @catdadironman

 

[Ulter]

My relationship with my work schedule is love and hate. Every other weekend is 5 days off, but this is my long week. Which means an insanely early workout at 3am.

Early Morning Metrics:
8 hours of sleep (elderly bedtime of 6:30pm to get this in).
Blood Pressure: 122/81
20u Test C

LEG DAY!
Front squat:

Bar x 20
135 x 8
175 x 7
195 x 6

Leg Press (Low and Close Stance)

360 x 8
450 x 6
500 x 5

SLD:

135 x 8
175 x 5
195 x 5

Leg Extensions
170 x 8
190 x 7
210 x 5

Seated Calf raises:

45 x 12
90 x 10
135 x 8
135 x 8

Weighted Crunches:

65 x 12
87 x 10
95 x 8
95 x 8

Leg Raises:

10, 8, 8, 6

Photos below: Current Leg situation (pumped) and my basic food for a work shift.

The food is looking terrific. Very edible stuff and very delicious. @catdadironman I also like your leg training and how you finish out with some core training.

 

[ROIDDERS]

Greetings!

It's been recommended I start a log! Much of this is covered in a previous thread I recently posted, but I tweaked it to be more comprehensive and clarify some points that were brought up.

---

BACKGROUND​

I’m a 42-year-old male based in the US. I was heavily into lifting from my teens through my late 20s, but life took some hard turns. I struggled with a serious drinking problem into my late 30s. I am now sober and on the other side of that chapter, but the physical damage was real.

Over the last few years, I’ve rebuilt my physical and mental health. When I restarted this portion of the journey in May 2025, I was 210 lbs at ~25% body fat. I regret not taking "before" photos, but at the time, I was too disappointed with my physique to even consider it. Today, I feel better than I ever have.

---

THE JOURNEY & TRT​

I use a large online clinic for my TRT. While these clinics get criticized, they work for my lifestyle for two reasons:

1. Legal Security: I travel frequently and for professional reasons; having a valid prescription is non-negotiable.
2. Cost Efficiency: My insurance covers all provider-ordered labs, making the clinic’s premium a wash compared to paying out-of-pocket for comprehensive blood work.

Timeline:​

• May 2025 – Oct 2025: Started at 160 mg/week (split M/W/F). Introduced Tirzepatide. Dropped to 175 lbs and ~16% body fat.
• Oct 2025 – Dec 2025: Labs were stellar. Provider increased dose to 200 mg/week.
• Dec 2025 – Feb 2026: Increased to 250 mg/week (self-administered "mild blast") to test my response. Added 25 mg/day Anavar for 8 weeks to preserve lean mass while on the GLP-1.

I am thrilled with the results - I was successfully able to achieve a total body recomp and have a solid foundation to move forward with. I want to push it even further this summer.

---

CURRENT PROTOCOL (The "Pre-Clinic" Cruise)​

My next clinic labs are in 8 weeks. To ensure health markers remain within therapeutic ranges for my renewal:

• Testosterone: 120 mg/week (This will likely be my long-term cruise dose).
• GLP-1s: Tapering Tirzepatide; introduced 2 mg/week Retatrutide to assist with lipid recovery post-Anavar.

---

PLAN FORWARD: SUMMER 2026​

I thought it would take until at least this May to reach my current physique, but the results came a bit faster than expected, so I have to recalibrate my initial plan for the year compound wise. As much as I am primed for a serious bulk, I would prefer to go into, and through summer with a lean, dry look. That timing will put me on track for a long easy cruise into the winter months before hitting a strong bulk cycle, as well as recovery time before the next clinic bloods are due in October.

Phase 1: Now until May (Maintenance/Health)

• Continue Tirz/Reta to maintain a lean baseline.
• Stay at 120mg/week Test.
• Run independent labs prior to clinic blood work to verify markers.

Phase 2: May – July (Summer Blast)

• Target: 12-week blast of 300–400 mg/week Testosterone.
• Add-on: Eyeing Masteron or Primobolan for a lean, dry look. Avoiding orals to due to recent Anavar use.
• Goal: Maintain a "dry" summer physique before transitioning into a dedicated bulk/cruise cycle this winter.

---

TRAINING & NUTRITION​

I work 12-hour shifts on a rotating schedule (Week 1: 5 days on / Week 2: 2 days on). I utilize a Push/Pull/Upper/Legs split to stay consistent. I religiously hit each body part 2x week.

• Weak Point: Legs. I have good upper-body genetics, but my lower body continues to need focus.
• Cardio: My current "needs improvement" area.
• Diet:Consistent at 2,500 calories / 200g Protein.
  • Staples: Lean protein, sweet potatoes, spinach, broccoli.
  • Breakfast: Overnight protein oats with peanut butter.
  • Snacks: Cottage cheese, Greek yogurt, berries.

---

MONITORING & METRICS​

I track everything within the Garmin ecosystem:

• Weight: Bi-weekly weigh-ins on a calibrated Garmin Index scale.
• Blood Pressure: Monitored every other day (Garmin Index Cuff). Generally normal.
• Blood Work: Weekly at-home Hematocrit/Hemoglobin monitoring (to trend between official labs).
• Recovery: Tracking Sleep/HRV via Forerunner and wearing a chest strap during all sessions for accurate caloric data.

---

AREAS FOR IMPROVEMENT​

• Vice Swap: Since quitting alcohol, I’ve leaned heavily into strong coffee and nicotine pouches. My goal for this year is to taper both.
• Cardio Consistency: Implementing a more rigid aerobic schedule.

---

I’m open to any thoughts/advice on the upcoming May blast or my current cruise strategy. Happy to be here!

@catdadironman I like how you lay out your weak points and I like how you lay out the things you need to improve on. That shows you that you're extremely humble and you're willing to change things up in your training.

 

[2Thick]

My relationship with my work schedule is love and hate. Every other weekend is 5 days off, but this is my long week. Which means an insanely early workout at 3am.

Early Morning Metrics:
8 hours of sleep (elderly bedtime of 6:30pm to get this in).
Blood Pressure: 122/81
20u Test C

LEG DAY!
Front squat:

Bar x 20
135 x 8
175 x 7
195 x 6

Leg Press (Low and Close Stance)

360 x 8
450 x 6
500 x 5

SLD:

135 x 8
175 x 5
195 x 5

Leg Extensions
170 x 8
190 x 7
210 x 5

Seated Calf raises:

45 x 12
90 x 10
135 x 8
135 x 8

Weighted Crunches:

65 x 12
87 x 10
95 x 8
95 x 8

Leg Raises:

10, 8, 8, 6

Photos below: Current Leg situation (pumped) and my basic food for a work shift.

Leg extensions, seated calf raises, and weighted crunches are fantastic and nice finish as well on the leg raises. That's what we like to see. @catdadironman

 

[LevButlerov]

Noted on the Ai! My initial post was ridiculously long - so condensed it a bit!

My most recent bloods were in October. I know - a long time ago. I will be getting new bloods done here in the next few weeks when I am into the cruise protocol.

I was fortunate enough back then to get linked up with some people at the gym who taught me everything I know today - true legends. I was able to find some photos from about 20ish year ago - I was blessed with incredible arm genetics.

My relationship with my work schedule is love and hate. Every other weekend is 5 days off, but this is my long week. Which means an insanely early workout at 3am.

Early Morning Metrics:
8 hours of sleep (elderly bedtime of 6:30pm to get this in).
Blood Pressure: 122/81
20u Test C

LEG DAY!
Front squat:

Bar x 20
135 x 8
175 x 7
195 x 6

Leg Press (Low and Close Stance)

360 x 8
450 x 6
500 x 5

SLD:

135 x 8
175 x 5
195 x 5

Leg Extensions
170 x 8
190 x 7
210 x 5

Seated Calf raises:

45 x 12
90 x 10
135 x 8
135 x 8

Weighted Crunches:

65 x 12
87 x 10
95 x 8
95 x 8

Leg Raises:

10, 8, 8, 6

Photos below: Current Leg situation (pumped) and my basic food for a work shift.

the before pics are amazing you're doing well @catdadironman and leg press work nice 500lbs right? not kgs
and WOW what amazing legs you have super pumped and vascular!

on the bloods lets get them done soon please

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

 

[Freki]

My relationship with my work schedule is love and hate. Every other weekend is 5 days off, but this is my long week. Which means an insanely early workout at 3am.

Early Morning Metrics:
8 hours of sleep (elderly bedtime of 6:30pm to get this in).
Blood Pressure: 122/81
20u Test C

LEG DAY!
Front squat:

Bar x 20
135 x 8
175 x 7
195 x 6

Leg Press (Low and Close Stance)

360 x 8
450 x 6
500 x 5

SLD:

135 x 8
175 x 5
195 x 5

Leg Extensions
170 x 8
190 x 7
210 x 5

Seated Calf raises:

45 x 12
90 x 10
135 x 8
135 x 8

Weighted Crunches:

65 x 12
87 x 10
95 x 8
95 x 8

Leg Raises:

10, 8, 8, 6

Photos below: Current Leg situation (pumped) and my basic food for a work shift.

Nice food prep bro , looks tasty

 

[ballin2504]

Greetings!

It's been recommended I start a log! Much of this is covered in a previous thread I recently posted, but I tweaked it to be more comprehensive and clarify some points that were brought up.

---

BACKGROUND​

I’m a 42-year-old male based in the US. I was heavily into lifting from my teens through my late 20s, but life took some hard turns. I struggled with a serious drinking problem into my late 30s. I am now sober and on the other side of that chapter, but the physical damage was real.

Over the last few years, I’ve rebuilt my physical and mental health. When I restarted this portion of the journey in May 2025, I was 210 lbs at ~25% body fat. I regret not taking "before" photos, but at the time, I was too disappointed with my physique to even consider it. Today, I feel better than I ever have.

---

THE JOURNEY & TRT​

I use a large online clinic for my TRT. While these clinics get criticized, they work for my lifestyle for two reasons:

1. Legal Security: I travel frequently and for professional reasons; having a valid prescription is non-negotiable.
2. Cost Efficiency: My insurance covers all provider-ordered labs, making the clinic’s premium a wash compared to paying out-of-pocket for comprehensive blood work.

Timeline:​

• May 2025 – Oct 2025: Started at 160 mg/week (split M/W/F). Introduced Tirzepatide. Dropped to 175 lbs and ~16% body fat.
• Oct 2025 – Dec 2025: Labs were stellar. Provider increased dose to 200 mg/week.
• Dec 2025 – Feb 2026: Increased to 250 mg/week (self-administered "mild blast") to test my response. Added 25 mg/day Anavar for 8 weeks to preserve lean mass while on the GLP-1.

I am thrilled with the results - I was successfully able to achieve a total body recomp and have a solid foundation to move forward with. I want to push it even further this summer.

---

CURRENT PROTOCOL (The "Pre-Clinic" Cruise)​

My next clinic labs are in 8 weeks. To ensure health markers remain within therapeutic ranges for my renewal:

• Testosterone: 120 mg/week (This will likely be my long-term cruise dose).
• GLP-1s: Tapering Tirzepatide; introduced 2 mg/week Retatrutide to assist with lipid recovery post-Anavar.

---

PLAN FORWARD: SUMMER 2026​

I thought it would take until at least this May to reach my current physique, but the results came a bit faster than expected, so I have to recalibrate my initial plan for the year compound wise. As much as I am primed for a serious bulk, I would prefer to go into, and through summer with a lean, dry look. That timing will put me on track for a long easy cruise into the winter months before hitting a strong bulk cycle, as well as recovery time before the next clinic bloods are due in October.

Phase 1: Now until May (Maintenance/Health)

• Continue Tirz/Reta to maintain a lean baseline.
• Stay at 120mg/week Test.
• Run independent labs prior to clinic blood work to verify markers.

Phase 2: May – July (Summer Blast)

• Target: 12-week blast of 300–400 mg/week Testosterone.
• Add-on: Eyeing Masteron or Primobolan for a lean, dry look. Avoiding orals to due to recent Anavar use.
• Goal: Maintain a "dry" summer physique before transitioning into a dedicated bulk/cruise cycle this winter.

---

TRAINING & NUTRITION​

I work 12-hour shifts on a rotating schedule (Week 1: 5 days on / Week 2: 2 days on). I utilize a Push/Pull/Upper/Legs split to stay consistent. I religiously hit each body part 2x week.

• Weak Point: Legs. I have good upper-body genetics, but my lower body continues to need focus.
• Cardio: My current "needs improvement" area.
• Diet: Consistent at 2,500 calories / 200g Protein.
  • Staples: Lean protein, sweet potatoes, spinach, broccoli.
  • Breakfast: Overnight protein oats with peanut butter.
  • Snacks: Cottage cheese, Greek yogurt, berries.

---

MONITORING & METRICS​

I track everything within the Garmin ecosystem:

• Weight: Bi-weekly weigh-ins on a calibrated Garmin Index scale.
• Blood Pressure: Monitored every other day (Garmin Index Cuff). Generally normal.
• Blood Work: Weekly at-home Hematocrit/Hemoglobin monitoring (to trend between official labs).
• Recovery: Tracking Sleep/HRV via Forerunner and wearing a chest strap during all sessions for accurate caloric data.

---

AREAS FOR IMPROVEMENT​

• Vice Swap: Since quitting alcohol, I’ve leaned heavily into strong coffee and nicotine pouches. My goal for this year is to taper both.
• Cardio Consistency: Implementing a more rigid aerobic schedule.

---

I’m open to any thoughts/advice on the upcoming May blast or my current cruise strategy. Happy to be here!

@catdadironman nice start to the log and welcome to the forum. You have a great physique. Can’t wait to see how far you take it.

 

[Dreamer]

My relationship with my work schedule is love and hate. Every other weekend is 5 days off, but this is my long week. Which means an insanely early workout at 3am.

Early Morning Metrics:
8 hours of sleep (elderly bedtime of 6:30pm to get this in).
Blood Pressure: 122/81
20u Test C

LEG DAY!
Front squat:

Bar x 20
135 x 8
175 x 7
195 x 6

Leg Press (Low and Close Stance)

360 x 8
450 x 6
500 x 5

SLD:

135 x 8
175 x 5
195 x 5

Leg Extensions
170 x 8
190 x 7
210 x 5

Seated Calf raises:

45 x 12
90 x 10
135 x 8
135 x 8

Weighted Crunches:

65 x 12
87 x 10
95 x 8
95 x 8

Leg Raises:

10, 8, 8, 6

Photos below: Current Leg situation (pumped) and my basic food for a work shift.

Insane leg vascularity brother!

 

[catdadironman]

@catdadironman I like how you lay out your weak points and I like how you lay out the things you need to improve on. That shows you that you're extremely humble and you're willing to change things up in your training.

There is always room for improvment!

 

[catdadironman]

The food is looking terrific. Very edible stuff and very delicious. @catdadironman I also like your leg training and how you finish out with some core training.

Nice food prep bro , looks tasty

I try to make it as tasty as possible. I tend to do the exact same food prep for weeks on end until its time for a new "menu" - so far this round is lasting the longest.

 

[catdadironman]

the before pics are amazing you're doing well @catdadironman and leg press work nice 500lbs right? not kgs
and WOW what amazing legs you have super pumped and vascular!

on the bloods lets get them done soon please

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

Yes 500lbs!

 

[catdadironman]

First off, thank you everyone for the very kind words! It is nice to know my hard work this past year has payed off. I can be very self critical - so its always good to hear positive feedback. Below you will find the data for the day - I made a template that I will be using so I can easily look back and know where to find each metric I am keeping track of for this, and making sure I don't miss or forget something in the daily recap.

Health Metrics:
Sleep: 8 hours
Weight:
Body Fat %:
Blood Pressure: 122/81
Hematocrit/Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 220
Carbs: 225
Fats: 61

Vice Count:
Coffees: 2
Nicotine Pouches: 6

Thoughts/Reflections:

All around a good day. To hit my lifting split, I have two 3am workouts a week. At times these can be an absolute mind fuck and very hard to roll out of bed for - but today I felt very rested and had a killer leg day.

I hit my macro goals, fluid intake goals and kept the vices within my tolerance range.

 

[Ulter]

I try to make it as tasty as possible. I tend to do the exact same food prep for weeks on end until its time for a new "menu" - so far this round is lasting the longest.

That's good, it's good to hear that you can make the food tasty.

 

[waggat]

My relationship with my work schedule is love and hate. Every other weekend is 5 days off, but this is my long week. Which means an insanely early workout at 3am.

Early Morning Metrics:
8 hours of sleep (elderly bedtime of 6:30pm to get this in).
Blood Pressure: 122/81
20u Test C

LEG DAY!
Front squat:

Bar x 20
135 x 8
175 x 7
195 x 6

Leg Press (Low and Close Stance)

360 x 8
450 x 6
500 x 5

SLD:

135 x 8
175 x 5
195 x 5

Leg Extensions
170 x 8
190 x 7
210 x 5

Seated Calf raises:

45 x 12
90 x 10
135 x 8
135 x 8

Weighted Crunches:

65 x 12
87 x 10
95 x 8
95 x 8

Leg Raises:

10, 8, 8, 6

Photos below: Current Leg situation (pumped) and my basic food for a work shift.

Nice leg workout mate. Good selection and number of exercises for me. Nealy 200lb front squats is good going. What's the reason for having such low reps on the leg extensions?

Legs looking crazy mate! Food looks good too.

 

[LevButlerov]

Yes 500lbs!

wow 500lbs a win!

 

[LevButlerov]

First off, thank you everyone for the very kind words! It is nice to know my hard work this past year has payed off. I can be very self critical - so its always good to hear positive feedback. Below you will find the data for the day - I made a template that I will be using so I can easily look back and know where to find each metric I am keeping track of for this, and making sure I don't miss or forget something in the daily recap.

Health Metrics:
Sleep: 8 hours
Weight:
Body Fat %:
Blood Pressure: 122/81
Hematocrit/Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 220
Carbs: 225
Fats: 61

Vice Count:
Coffees: 2
Nicotine Pouches: 6

Thoughts/Reflections:

All around a good day. To hit my lifting split, I have two 3am workouts a week. At times these can be an absolute mind fuck and very hard to roll out of bed for - but today I felt very rested and had a killer leg day.

I hit my macro goals, fluid intake goals and kept the vices within my tolerance range.

6 nicotine pouches, which one you use?

and how much water today?

 

[ROIDDERS]

There is always room for improvment!

Improvement in all walks of life. Absolutely.

 

[catdadironman]

6 nicotine pouches, which one you use?

and how much water today?

I use 6mg pouches.

And I aim for a gallon of water a day.

 

[catdadironman]

Nice leg workout mate. Good selection and number of exercises for me. Nealy 200lb front squats is good going. What's the reason for having such low reps on the leg extensions?

Legs looking crazy mate! Food looks good too.

Opps! This was a typo - it was back squats. Not huge numbers on that lift, as I neglected doing them for a long time. I have incorporated them into all my leg days now, and it is steadily improving. As I mentioned, I feel my legs are my weakest area in terms of thickness - doing my best to improve the outer width.

 

[catdadironman]

Health Metrics:
Sleep: 8.5hrs
Weight:
Body Fat %:
Blood Pressure: 119/79
Hematocrit/Hemoglobin:

Compounds:
Test C:
Triz:
Reta:

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 200
Carbs: 195
Fats: 50

Vice Count:
Coffees: 2
Nicotine Pouches: 4

Thoughts/Reflections:

Early post, but meals are set for the day and nothing should change.

Easy rest day today. Slept like a boss last night, probably the hardest sleep I have gotten in a while. Macros adjusted to fit expected reduced caloric burn with no workout. Vice count was good on all accounts - I would like to have the nicotine pouches kicked by summer.

Spent some time thinking about my health phase of my plan, and the phase two portion of the summer cycle:

I am going to have to play around with the Triz/Reta dosing - I need to find the happy medium where I can get the calories to maintain as best as possible for the next couple of months, but also not lose too much of a handle on my current leanness. I very much want to roll into summer as diced, if not more so, than I am now. I generally feel energized, and am performing well in the gym. So, I am inclined to believe I should be able to maintain my current state for a while longer. This will be the first summer where I will feel confident enough to go shirtless in a long time, and that's something I want to hold onto.

As far as adding compounds for the summer cycle, I think I have settled on Masteron with GH. Primo is enticing, but the cost would preclude adding in GH. Open to suggestions on either route!

 

[LevButlerov]

I use 6mg pouches.

And I aim for a gallon of water a day.

how many 6mgs per day? @catdadironman and you are doing a gallon water any electrolytes?

 

[LevButlerov]

Health Metrics:
Sleep: 8.5hrs
Weight:
Body Fat %:
Blood Pressure: 119/79
Hematocrit/Hemoglobin:

Compounds:
Test C:
Triz:
Reta:

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 200
Carbs: 195
Fats: 50

Vice Count:
Coffees: 2
Nicotine Pouches: 4

Thoughts/Reflections:

Early post, but meals are set for the day and nothing should change.

Easy rest day today. Slept like a boss last night, probably the hardest sleep I have gotten in a while. Macros adjusted to fit expected reduced caloric burn with no workout. Vice count was good on all accounts - I would like to have the nicotine pouches kicked by summer.

Spent some time thinking about my health phase of my plan, and the phase two portion of the summer cycle:

I am going to have to play around with the Triz/Reta dosing - I need to find the happy medium where I can get the calories to maintain as best as possible for the next couple of months, but also not lose too much of a handle on my current leanness. I very much want to roll into summer as diced, if not more so, than I am now. I generally feel energized, and am performing well in the gym. So, I am inclined to believe I should be able to maintain my current state for a while longer. This will be the first summer where I will feel confident enough to go shirtless in a long time, and that's something I want to hold onto.

As far as adding compounds for the summer cycle, I think I have settled on Masteron with GH. Primo is enticing, but the cost would preclude adding in GH. Open to suggestions on either route!

I think with tirzepatide and retatrutide the medium is hard to find because they are both strong GLP1s.

I dont think primobolan is really needed or masteron, equipoise better choice IMO @catdadironman

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

 

[waggat]

Health Metrics:
Sleep: 8.5hrs
Weight:
Body Fat %:
Blood Pressure: 119/79
Hematocrit/Hemoglobin:

Compounds:
Test C:
Triz:
Reta:

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 200
Carbs: 195
Fats: 50

Vice Count:
Coffees: 2
Nicotine Pouches: 4

Thoughts/Reflections:

Early post, but meals are set for the day and nothing should change.

Easy rest day today. Slept like a boss last night, probably the hardest sleep I have gotten in a while. Macros adjusted to fit expected reduced caloric burn with no workout. Vice count was good on all accounts - I would like to have the nicotine pouches kicked by summer.

Spent some time thinking about my health phase of my plan, and the phase two portion of the summer cycle:

I am going to have to play around with the Triz/Reta dosing - I need to find the happy medium where I can get the calories to maintain as best as possible for the next couple of months, but also not lose too much of a handle on my current leanness. I very much want to roll into summer as diced, if not more so, than I am now. I generally feel energized, and am performing well in the gym. So, I am inclined to believe I should be able to maintain my current state for a while longer. This will be the first summer where I will feel confident enough to go shirtless in a long time, and that's something I want to hold onto.

As far as adding compounds for the summer cycle, I think I have settled on Masteron with GH. Primo is enticing, but the cost would preclude adding in GH. Open to suggestions on either route!

Good news on the sleep front mate. 8.5 hours is awesome!

Reta definitely popular for cutting / recomping.

Is your summer cycle going to be a lean bulk or?

 

[catdadironman]

how many 6mgs per day? @catdadironman and you are doing a gallon water any electrolytes?

Trying to keep it to under 5 nicotine pouches a day. And plenty of electrolytes.

I think with tirzepatide and retatrutide the medium is hard to find because they are both strong GLP1s.

I dont think primobolan is really needed or masteron, equipoise better choice IMO @catdadironman

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

Good news on the sleep front mate. 8.5 hours is awesome!

Reta definitely popular for cutting / recomping.

Is your summer cycle going to be a lean bulk or?

I mainly am using Reta for lipid recovery properties after running Anavar for the 8 weeks. I find Triz to be much more effective for food noise suppression. I am a notorious "snacker" but Triz mostly eliminates random cravings for me. Not perfect by any means, but makes a significant impact.

Summer would be a lean bulk - want to stay as lean as possible for the warm months with as little water retention as possible.

As far as EQ - it was on my list of potentials, but I am not sure if its within my current risk tolerances. I am not discounting it - but the blood thickening risk in conjunction with TRT blood thickening makes me a bit nervous.

 

[Trenhead3cc]

Congrats on getting yourself to a position that you are confident to rip that shirt off!

Lean bulk for summer
test /eq
Or test /eq /mast

I think the Eq profile on paper is worse than the reality
Just things to keep an eye on blood thickening , blood pressure. can donate blood during cycle. But blood work is very important especially on a cycle with eq. Which would be about week6-7 in as it’s a long ester
Just keep an eye on e2 with Eq everyone’s different but 3:2 test to Eq ratio works for me keeping e2 in range with no ai.

I love Eq

Keen to see what you choose to run

 

[RoySimpson]

Greetings!

It's been recommended I start a log! Much of this is covered in a previous thread I recently posted, but I tweaked it to be more comprehensive and clarify some points that were brought up.

---

BACKGROUND​

I’m a 42-year-old male based in the US. I was heavily into lifting from my teens through my late 20s, but life took some hard turns. I struggled with a serious drinking problem into my late 30s. I am now sober and on the other side of that chapter, but the physical damage was real.

Over the last few years, I’ve rebuilt my physical and mental health. When I restarted this portion of the journey in May 2025, I was 210 lbs at ~25% body fat. I regret not taking "before" photos, but at the time, I was too disappointed with my physique to even consider it. Today, I feel better than I ever have.

---

THE JOURNEY & TRT​

I use a large online clinic for my TRT. While these clinics get criticized, they work for my lifestyle for two reasons:

1. Legal Security: I travel frequently and for professional reasons; having a valid prescription is non-negotiable.
2. Cost Efficiency: My insurance covers all provider-ordered labs, making the clinic’s premium a wash compared to paying out-of-pocket for comprehensive blood work.

Timeline:​

• May 2025 – Oct 2025: Started at 160 mg/week (split M/W/F). Introduced Tirzepatide. Dropped to 175 lbs and ~16% body fat.
• Oct 2025 – Dec 2025: Labs were stellar. Provider increased dose to 200 mg/week.
• Dec 2025 – Feb 2026: Increased to 250 mg/week (self-administered "mild blast") to test my response. Added 25 mg/day Anavar for 8 weeks to preserve lean mass while on the GLP-1.

I am thrilled with the results - I was successfully able to achieve a total body recomp and have a solid foundation to move forward with. I want to push it even further this summer.

---

CURRENT PROTOCOL (The "Pre-Clinic" Cruise)​

My next clinic labs are in 8 weeks. To ensure health markers remain within therapeutic ranges for my renewal:

• Testosterone: 120 mg/week (This will likely be my long-term cruise dose).
• GLP-1s: Tapering Tirzepatide; introduced 2 mg/week Retatrutide to assist with lipid recovery post-Anavar.

---

PLAN FORWARD: SUMMER 2026​

I thought it would take until at least this May to reach my current physique, but the results came a bit faster than expected, so I have to recalibrate my initial plan for the year compound wise. As much as I am primed for a serious bulk, I would prefer to go into, and through summer with a lean, dry look. That timing will put me on track for a long easy cruise into the winter months before hitting a strong bulk cycle, as well as recovery time before the next clinic bloods are due in October.

Phase 1: Now until May (Maintenance/Health)

• Continue Tirz/Reta to maintain a lean baseline.
• Stay at 120mg/week Test.
• Run independent labs prior to clinic blood work to verify markers.

Phase 2: May – July (Summer Blast)

• Target: 12-week blast of 300–400 mg/week Testosterone.
• Add-on: Eyeing Masteron or Primobolan for a lean, dry look. Avoiding orals to due to recent Anavar use.
• Goal: Maintain a "dry" summer physique before transitioning into a dedicated bulk/cruise cycle this winter.

---

TRAINING & NUTRITION​

I work 12-hour shifts on a rotating schedule (Week 1: 5 days on / Week 2: 2 days on). I utilize a Push/Pull/Upper/Legs split to stay consistent. I religiously hit each body part 2x week.

• Weak Point: Legs. I have good upper-body genetics, but my lower body continues to need focus.
• Cardio: My current "needs improvement" area.
• Diet:Consistent at 2,500 calories / 200g Protein.
  • Staples: Lean protein, sweet potatoes, spinach, broccoli.
  • Breakfast: Overnight protein oats with peanut butter.
  • Snacks: Cottage cheese, Greek yogurt, berries.

---

MONITORING & METRICS​

I track everything within the Garmin ecosystem:

• Weight: Bi-weekly weigh-ins on a calibrated Garmin Index scale.
• Blood Pressure: Monitored every other day (Garmin Index Cuff). Generally normal.
• Blood Work: Weekly at-home Hematocrit/Hemoglobin monitoring (to trend between official labs).
• Recovery: Tracking Sleep/HRV via Forerunner and wearing a chest strap during all sessions for accurate caloric data.

---

AREAS FOR IMPROVEMENT​

• Vice Swap: Since quitting alcohol, I’ve leaned heavily into strong coffee and nicotine pouches. My goal for this year is to taper both.
• Cardio Consistency: Implementing a more rigid aerobic schedule.

---

I’m open to any thoughts/advice on the upcoming May blast or my current cruise strategy. Happy to be here!

@catdadironman Welcome to Evo bro! I will be following your log for sure!

 

[LevButlerov]

Trying to keep it to under 5 nicotine pouches a day. And plenty of electrolytes.

try to keep it at 5 what brand you use?

 

[catdadironman]

Split Day: Upper Body
Length: 1hr 10mins
All weight is in LBS

Dumbbell Incline Press
35s x 12
65s x 8
70s x 8
70s x 6

Pec Deck
145 x 8
175 x 6
175 x 5

Reverse Close Grip Pull Downs
85 x 11
130 x 8
160 x 7
175 x 6

Seated Close Grip Cable Rows
140 x 7
160 x 6
160 x 6

Dumbbell Shoulder Pres
30s x 12
50s x 8
60s x 7
60s x 6

Face Pulls
50 x 10
65 x 8
65 x 6

Preacher Curls:
45 x 11
70 x 8
90 x 6

Cable Tri Extensions:
50 x 11
75 x 8
80 x 6

What Worked:
Preacher curls felt very good today - incredible pump after

What Didn’t Work:
From time to time, my rotator cuff can give me a bit of a problem - I have found lifts and focusing on form that largely keep it at bay, but it reared its ugly head during incline dumbbells. So went a little easy on them.

 

[catdadironman]

Health Metrics:
Sleep: 7.45hrs
Weight: 170
Body Fat %: 5.4
Blood Pressure: 125/81
Hematocrit: 48
Hemoglobin: 16.1

Compounds:
Test C:
Triz: 10mg
Reta: 1mg

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 240
Carbs: 220
Fats: 53

Vice Count:
Coffees: 1
Nicotine Pouches: 4

Thoughts/Reflections:

Sleep was below the 8 hour mark, but very solid. Woke up refreshed. Hit hydration and nutritional goals.

Sunday is my big metric day: Blood pressure was slightly elevated this morning, but the blood looked good. Weight and BF% within the ranges I have been at.

Today's workout is my least favorite - I work 5 days in a row on my “long week” at work. Two 12-hour shifts with an 8-hour shift in the middle, followed by two more 12-hour shifts. So that means on Sunday, I go right to the gym after work and squeeze a lift in, before coming home and going to bed at 6:30pm so I can be awake at 3am on Monday for Leg day.

I much prefer to lift first thing in the morning when I am 100% fresh, and I tend to not sleep as well when the CNS has been stimulated lifting so late in the day. But its what needs to be done to make the gains!

Gym photo, dinner photo, and one of the house goblins trying to convince me to give up some of my protein attached.

 

[LevButlerov]

Split Day: Upper Body
Length: 1hr 10mins
All weight is in LBS

Dumbbell Incline Press
35s x 12
65s x 8
70s x 8
70s x 6

Pec Deck
145 x 8
175 x 6
175 x 5

Reverse Close Grip Pull Downs
85 x 11
130 x 8
160 x 7
175 x 6

Seated Close Grip Cable Rows
140 x 7
160 x 6
160 x 6

Dumbbell Shoulder Pres
30s x 12
50s x 8
60s x 7
60s x 6

Face Pulls
50 x 10
65 x 8
65 x 6

Preacher Curls:
45 x 11
70 x 8
90 x 6

Cable Tri Extensions:
50 x 11
75 x 8
80 x 6

What Worked:
Preacher curls felt very good today - incredible pump after

What Didn’t Work:
From time to time, my rotator cuff can give me a bit of a problem - I have found lifts and focusing on form that largely keep it at bay, but it reared its ugly head during incline dumbbells. So went a little easy on them.

Health Metrics:
Sleep: 7.45hrs
Weight: 170
Body Fat %: 5.4
Blood Pressure: 125/81
Hematocrit: 48
Hemoglobin: 16.1

Compounds:
Test C:
Triz: 10mg
Reta: 1mg

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 240
Carbs: 220
Fats: 53

Vice Count:
Coffees: 1
Nicotine Pouches: 4

Thoughts/Reflections:

Sleep was below the 8 hour mark, but very solid. Woke up refreshed. Hit hydration and nutritional goals.

Sunday is my big metric day: Blood pressure was slightly elevated this morning, but the blood looked good. Weight and BF% within the ranges I have been at.

Today's workout is my least favorite - I work 5 days in a row on my “long week” at work. Two 12-hour shifts with an 8-hour shift in the middle, followed by two more 12-hour shifts. So that means on Sunday, I go right to the gym after work and squeeze a lift in, before coming home and going to bed at 6:30pm so I can be awake at 3am on Monday for Leg day.

I much prefer to lift first thing in the morning when I am 100% fresh, and I tend to not sleep as well when the CNS has been stimulated lifting so late in the day. But its what needs to be done to make the gains!

Gym photo, dinner photo, and one of the house goblins trying to convince me to give up some of my protein attached.

your arms are amazing pumped and ripped perfect size @catdadironman
i see the little guys trying to attack the meal prep lol

bp was 125 thats normal tbh

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

 

[waggat]

Split Day: Upper Body
Length: 1hr 10mins
All weight is in LBS

Dumbbell Incline Press
35s x 12
65s x 8
70s x 8
70s x 6

Pec Deck
145 x 8
175 x 6
175 x 5

Reverse Close Grip Pull Downs
85 x 11
130 x 8
160 x 7
175 x 6

Seated Close Grip Cable Rows
140 x 7
160 x 6
160 x 6

Dumbbell Shoulder Pres
30s x 12
50s x 8
60s x 7
60s x 6

Face Pulls
50 x 10
65 x 8
65 x 6

Preacher Curls:
45 x 11
70 x 8
90 x 6

Cable Tri Extensions:
50 x 11
75 x 8
80 x 6

What Worked:
Preacher curls felt very good today - incredible pump after

What Didn’t Work:
From time to time, my rotator cuff can give me a bit of a problem - I have found lifts and focusing on form that largely keep it at bay, but it reared its ugly head during incline dumbbells. So went a little easy on them.

Nice upper workout mate. I like the set / rep structure with 1-2 warmup/feeler sets then 1-2 top sets.

For your shoulder, do you do shoulder stability exercises like external rotations etc. Also, have you tried getting manual therapy?

Health Metrics:
Sleep: 7.45hrs
Weight: 170
Body Fat %: 5.4
Blood Pressure: 125/81
Hematocrit: 48
Hemoglobin: 16.1

Compounds:
Test C:
Triz: 10mg
Reta: 1mg

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 240
Carbs: 220
Fats: 53

Vice Count:
Coffees: 1
Nicotine Pouches: 4

Thoughts/Reflections:

Sleep was below the 8 hour mark, but very solid. Woke up refreshed. Hit hydration and nutritional goals.

Sunday is my big metric day: Blood pressure was slightly elevated this morning, but the blood looked good. Weight and BF% within the ranges I have been at.

Today's workout is my least favorite - I work 5 days in a row on my “long week” at work. Two 12-hour shifts with an 8-hour shift in the middle, followed by two more 12-hour shifts. So that means on Sunday, I go right to the gym after work and squeeze a lift in, before coming home and going to bed at 6:30pm so I can be awake at 3am on Monday for Leg day.

I much prefer to lift first thing in the morning when I am 100% fresh, and I tend to not sleep as well when the CNS has been stimulated lifting so late in the day. But its what needs to be done to make the gains!

Gym photo, dinner photo, and one of the house goblins trying to convince me to give up some of my protein attached.

That work rotation sounds pretty brutal. Well done getting the workout in after work then getting to bed early for the next workout!

 

[catdadironman]

Nice upper workout mate. I like the set / rep structure with 1-2 warmup/feeler sets then 1-2 top sets.

For your shoulder, do you do shoulder stability exercises like external rotations etc. Also, have you tried getting manual therapy?

That work rotation sounds pretty brutal. Well done getting the workout in after work then getting to bed early for the next workout!

I do mobility work for the shoulder - but when it feels good I tend to let it slide. I need to keep up on that more!

Yeah, the 5 days on is longgggg, but the trade off is I always have 5 days off in a row following that. So it evens out pretty well.

 

[catdadironman]

Split Day: Legs/Abs
Length: 1hr 3mins

Back Squat
Bar x 12
135 x 8
185 x 7
205 x 6
225 x 4

Walking Lunges
145 x 12
145 x 10
145 x 8

Leg Extensions
170 x 8
190 x 6
210 x 5

Seated Hamstring Curls
130 x 9
150 x 7
170 x 6

Standing Calf Raises
150 x 12
250 x 10
350 x 6
350 x 6

Weight Crunches
65 x 12
85 x 12
95 x 10
95 x 8

Leg Raises
10
8
8

What Worked:
Squats felt especially strong and good today.

What Didn’t Work:
No real weaknesses today.

 

[catdadironman]

try to keep it at 5 what brand you use?

Whatever is on sale or has a promo! Not a cheap habit part of the reason why I want to kick it soon. Would much rather spend the monthly nicotine funds on monthly bloodwork.

bp was 125 thats normal tbh

Just a bit elevated for me personally. I am usually in the 118-120 range. I have noticed consistently better readings since ending the Anavar.

 

[waggat]

I do mobility work for the shoulder - but when it feels good I tend to let it slide. I need to keep up on that more!

Yeah, the 5 days on is longgggg, but the trade off is I always have 5 days off in a row following that. So it evens out pretty well.

Yeah I'm the same with the shoulder stability. The injury I'm dealing with now has been bad enough that I won't slacken off with it again though!

 

[waggat]

Split Day: Legs/Abs
Length: 1hr 3mins

Back Squat
Bar x 12
135 x 8
185 x 7
205 x 6
225 x 4

Walking Lunges
145 x 12
145 x 10
145 x 8

Leg Extensions
170 x 8
190 x 6
210 x 5

Seated Hamstring Curls
130 x 9
150 x 7
170 x 6

Standing Calf Raises
150 x 12
250 x 10
350 x 6
350 x 6

Weight Crunches
65 x 12
85 x 12
95 x 10
95 x 8

Leg Raises
10
8
8

What Worked:
Squats felt especially strong and good today.

What Didn’t Work:
No real weaknesses today.

Really good looking leg workout there mate. Those walking lunges with 145 would be brutal.

 

[LevButlerov]

Whatever is on sale or has a promo! Not a cheap habit part of the reason why I want to kick it soon. Would much rather spend the monthly nicotine funds on monthly bloodwork.



Just a bit elevated for me personally. I am usually in the 118-120 range. I have noticed consistently better readings since ending the Anavar.

You should be ok with this BP dont worry

 

[HarleyGuy]

Split Day: Legs/Abs
Length: 1hr 3mins

Back Squat
Bar x 12
135 x 8
185 x 7
205 x 6
225 x 4

Walking Lunges
145 x 12
145 x 10
145 x 8

Leg Extensions
170 x 8
190 x 6
210 x 5

Seated Hamstring Curls
130 x 9
150 x 7
170 x 6

Standing Calf Raises
150 x 12
250 x 10
350 x 6
350 x 6

Weight Crunches
65 x 12
85 x 12
95 x 10
95 x 8

Leg Raises
10
8
8

What Worked:
Squats felt especially strong and good today.

What Didn’t Work:
No real weaknesses today.

Great log and great details brother! You look incredrible!

To hit my lifting split, I have two 3am workouts a week

This is jaw dropping dedication, damn.

I very much want to roll into summer as diced, if not more so, than I am now.

This might be tough you're pretty ripped bro but we can get you there!

I dont think primobolan is really needed or masteron, equipoise better choice IMO @catdadironman

As far as EQ - it was on my list of potentials, but I am not sure if its within my current risk tolerances. I am not discounting it - but the blood thickening risk in conjunction with TRT blood thickening makes me a bit nervous.

I think @LevButlerov is bang on here bro. EQ blows primo away. Mast is for later I think. You can take a baby aspirin EOD and donate blood which is both healthy anyway and goes well with EQ.

 

[catdadironman]

Great log and great details brother! You look incredrible!

This is jaw dropping dedication, damn.

This might be tough you're pretty ripped bro but we can get you there!

I think @LevButlerov is bang on here bro. EQ blows primo away. Mast is for later I think. You can take a baby aspirin EOD and donate blood which is both healthy anyway and goes well with EQ.

Thanks for the kind words!

Been reading up on EQ a bit more, I never delved that deep into it as it was an initial "no" from me based on the very basics. But it seems manageable when the right supps are used along side it. Part of the financial planning for the cycle is to make sure that monthly bloodwork is accounted for in the overall cost, and being EQ is significantly less pricy, I could easily bump that up to 2 times a month if needed for my own personal peace of mind.

 

[catdadironman]

Health Metrics:
Sleep: 7hrs 50mins
Weight:
Body Fat %:
Blood Pressure:
Hematocrit:
Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 230
Carbs: 210
Fats: 60

Vice Count:
Coffees: 2
Nicotine Pouches: 5

Thoughts/Reflections:

Slept well despite the late afternoon workout yesterday - this can be hit or miss for me. But it translated into a very satisfying leg day.

All nutritional and hydration goals met for the day.

The shoulder was a tiny bit tender this morning - and on looking into it further, it looks like it might be the bicep tendon rather than a rotator cuff issue. Will have to monitor it - if it gets worse, might take a week or two off from pressing. The timing is good for it as I am heading into my health phase, so I should try to embrace that mindset so I can go into the summer healthy.

 

[HarleyGuy]

Thanks for the kind words!

Been reading up on EQ a bit more, I never delved that deep into it as it was an initial "no" from me based on the very basics. But it seems manageable when the right supps are used along side it. Part of the financial planning for the cycle is to make sure that monthly bloodwork is accounted for in the overall cost, and being EQ is significantly less pricy, I could easily bump that up to 2 times a month if needed for my own personal peace of mind.

Honestly bro let's do this. It's one of the best lean gainers and is a built in AI.

Have you checked out our megathread on EQ? https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/

 

[HarleyGuy]

Health Metrics:
Sleep: 7hrs 50mins
Weight:
Body Fat %:
Blood Pressure:
Hematocrit:
Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 230
Carbs: 210
Fats: 60

Vice Count:
Coffees: 2
Nicotine Pouches: 5

Thoughts/Reflections:

Slept well despite the late afternoon workout yesterday - this can be hit or miss for me. But it translated into a very satisfying leg day.

All nutritional and hydration goals met for the day.

The shoulder was a tiny bit tender this morning - and on looking into it further, it looks like it might be the bicep tendon rather than a rotator cuff issue. Will have to monitor it - if it gets worse, might take a week or two off from pressing. The timing is good for it as I am heading into my health phase, so I should try to embrace that mindset so I can go into the summer healthy.

Great little update with all the quickies

Vice Count:
Coffees: 2
Nicotine Pouches: 5

I love this haha "vice count". My log has a "confessional booth" where I own up to bad shit I do

if it gets worse, might take a week or two off from pressing

I'm deloading my whole upper body right now and it's tough but it will help long term. I'd just do it bro especially now that you caught it early.

 

[LevButlerov]

Health Metrics:
Sleep: 7hrs 50mins
Weight:
Body Fat %:
Blood Pressure:
Hematocrit:
Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes/Creatine
Fish Oil
Multi Vitamin
Zinc

PM Supplements:
Magnesium
Melatonin

Macros:
Protein: 230
Carbs: 210
Fats: 60

Vice Count:
Coffees: 2
Nicotine Pouches: 5

Thoughts/Reflections:

Slept well despite the late afternoon workout yesterday - this can be hit or miss for me. But it translated into a very satisfying leg day.

All nutritional and hydration goals met for the day.

The shoulder was a tiny bit tender this morning - and on looking into it further, it looks like it might be the bicep tendon rather than a rotator cuff issue. Will have to monitor it - if it gets worse, might take a week or two off from pressing. The timing is good for it as I am heading into my health phase, so I should try to embrace that mindset so I can go into the summer healthy.

blank doses of all ?

 

[HarleyGuy]

blank doses of all ?

I was assuming that's all the knew and why I called it a "quicky" update LOL.
Did you know these details @catdadironman for the update?

 

[catdadironman]

Honestly bro let's do this. It's one of the best lean gainers and is a built in AI.

Have you checked out our megathread on EQ? https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/

This thread is among the sources I have been reading up on, and checking out some logs of EQ users.

blank doses of all ?

I was assuming that's all the knew and why I called it a "quicky" update LOL.
Did you know these details @catdadironman for the update?

I have updated my daily summery template to include this!

 

[LevButlerov]

I have updated my daily summery template to include this!

awesome

 

[catdadironman]

Health Metrics:
Sleep: 7hrs 39mins
Weight:
Body Fat %:
Blood Pressure: 120/79
Hematocrit:
Hemoglobin:

Compounds:
Test C:
Triz:
Reta:

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 200
Carbs: 190
Fats: 55

Vice Count:
Coffees: 1
Nicotine Pouches: 4

Thoughts/Reflections:

Sleep was decent — I got enough hours in, so I can’t really complain there — but the quality wasn’t amazing. Still, I’ll take it. I hit all my macro targets and stayed on top of my fluids, which always feels like a small win.

Overall, it was a pretty relaxed day. No workout, and it was my last shift of the week, so there’s that mental exhale that comes with that.

I’m back in the gym tomorrow, and I’m curious to see how my bicep tendon feels. That’s the big variable right now. If I feel even the slightest hint of discomfort, I’m not going to push through it — I’ll reassess my lifting plan and possibly add in some BPC. My eyes remain set on the upcoming goals, and I don't want some idiotic ego lifting to torpedo them.

Truthfully, I’m probably overdue for a deload anyway. The past few months have been a real push — intense sessions, progressive overload, not a lot of backing off. It might actually be smart timing to pull things back slightly for a week or two regardless on how the tendon feels.

On another note, I updated my daily template to include supplement dosing.

 

[LevButlerov]

Health Metrics:
Sleep: 7hrs 39mins
Weight:
Body Fat %:
Blood Pressure: 120/79
Hematocrit:
Hemoglobin:

Compounds:
Test C:
Triz:
Reta:

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 200
Carbs: 190
Fats: 55

Vice Count:
Coffees: 1
Nicotine Pouches: 4

Thoughts/Reflections:

Sleep was decent — I got enough hours in, so I can’t really complain there — but the quality wasn’t amazing. Still, I’ll take it. I hit all my macro targets and stayed on top of my fluids, which always feels like a small win.

Overall, it was a pretty relaxed day. No workout, and it was my last shift of the week, so there’s that mental exhale that comes with that.

I’m back in the gym tomorrow, and I’m curious to see how my bicep tendon feels. That’s the big variable right now. If I feel even the slightest hint of discomfort, I’m not going to push through it — I’ll reassess my lifting plan and possibly add in some BPC. My eyes remain set on the upcoming goals, and I don't want some idiotic ego lifting to torpedo them.

Truthfully, I’m probably overdue for a deload anyway. The past few months have been a real push — intense sessions, progressive overload, not a lot of backing off. It might actually be smart timing to pull things back slightly for a week or two regardless on how the tendon feels.

On another note, I updated my daily template to include supplement dosing.

Lets see when you back at gym tomorrow how you do

 

[catdadironman]

Split Day: Push/Abs
Length: 1hr 20mins

Incline Chest Press (Dumbbells)
45s x Abandoned, See below

Flat Chest Press (Cables)
80s x 10
90s x 8
100’s x 7

Pec Deck:
145 x 10
175 x 8
175 x 7

Shoulder Press (Cables)
30’s x 12
50’s x 9
60’s x 7
70’s x 5

Lateral Side Raises (Cables)
12.5’s x 10
17.5’s x 7
17.5’s x 6

Reverse Flys (Pec Deck Sitting Sideways)
50 x 10
85 x 9
100 x 8

Tri Push Downs:
70 x 10
80 x 8
90 x 6

Dips:
BW x 10
BW x 8
BW x 7

Weighted Crunches:
72 x 14
87 x 10
92 x 8
92 x 8

Leg Raises (12.5 dumbbell between feet)
8
8
6
5

What Worked:
Nothing particularly stood out today — just an overall steady session. Once I worked through the initial hurdles, it became a solid lift. But the vascularity this morning? Absolutely wild—veins flowing like rivers.

What Didn’t Work:
I felt a twinge in my shoulder during warm-ups on incline dumbbells—the same movement that triggered it last time. I’ll be staying away from those for a few weeks.

I switched to cable work for the remainder of the workout to add more stability, which worked well and caused no further pain during the lift.

Based on some deeper research and diagnostic movements, it seems to be an irritation of the long head of the biceps tendon at the shoulder. I’ll be modifying my workouts slightly to avoid stressing the long head while it settles down.

 

[catdadironman]

Health Metrics:
Sleep: 7hrs 54mins
Weight:
Body Fat %:
Blood Pressure: 121/80
Hematocrit:
Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 225
Carbs: 300
Fats: 70

Vice Count:
Coffees: 2
Nicotine Pouches: 5

Thoughts/Reflections:
Slept amazingly, woke up ready to kill it at the gym. Besides some minor setbacks at the start of the workout, I was happy with it.

Started off the weekend with two amazing cortados at my favorite coffee joint, and a Turkish breakfast. Nutritional info is locked in for the day, as I only have the calories for a small snack left

 

[LevButlerov]

Split Day: Push/Abs
Length: 1hr 20mins

Incline Chest Press (Dumbbells)
45s x Abandoned, See below

Flat Chest Press (Cables)
80s x 10
90s x 8
100’s x 7

Pec Deck:
145 x 10
175 x 8
175 x 7

Shoulder Press (Cables)
30’s x 12
50’s x 9
60’s x 7
70’s x 5

Lateral Side Raises (Cables)
12.5’s x 10
17.5’s x 7
17.5’s x 6

Reverse Flys (Pec Deck Sitting Sideways)
50 x 10
85 x 9
100 x 8

Tri Push Downs:
70 x 10
80 x 8
90 x 6

Dips:
BW x 10
BW x 8
BW x 7

Weighted Crunches:
72 x 14
87 x 10
92 x 8
92 x 8

Leg Raises (12.5 dumbbell between feet)
8
8
6
5

What Worked:
Nothing particularly stood out today — just an overall steady session. Once I worked through the initial hurdles, it became a solid lift. But the vascularity this morning? Absolutely wild—veins flowing like rivers.

What Didn’t Work:
I felt a twinge in my shoulder during warm-ups on incline dumbbells—the same movement that triggered it last time. I’ll be staying away from those for a few weeks.

I switched to cable work for the remainder of the workout to add more stability, which worked well and caused no further pain during the lift.

Based on some deeper research and diagnostic movements, it seems to be an irritation of the long head of the biceps tendon at the shoulder. I’ll be modifying my workouts slightly to avoid stressing the long head while it settles down.

good dips thats my fav @catdadironman very vascular

Health Metrics:
Sleep: 7hrs 54mins
Weight:
Body Fat %:
Blood Pressure: 121/80
Hematocrit:
Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 225
Carbs: 300
Fats: 70

Vice Count:
Coffees: 2
Nicotine Pouches: 5

Thoughts/Reflections:
Slept amazingly, woke up ready to kill it at the gym. Besides some minor setbacks at the start of the workout, I was happy with it.

Started off the weekend with two amazing cortados at my favorite coffee joint, and a Turkish breakfast. Nutritional info is locked in for the day, as I only have the calories for a small snack left

slept amazing is the #1 thing love it

 

[Mobster]

Split Day: Push/Abs
Length: 1hr 20mins

Incline Chest Press (Dumbbells)
45s x Abandoned, See below

Flat Chest Press (Cables)
80s x 10
90s x 8
100’s x 7

Pec Deck:
145 x 10
175 x 8
175 x 7

Shoulder Press (Cables)
30’s x 12
50’s x 9
60’s x 7
70’s x 5

Lateral Side Raises (Cables)
12.5’s x 10
17.5’s x 7
17.5’s x 6

Reverse Flys (Pec Deck Sitting Sideways)
50 x 10
85 x 9
100 x 8

Tri Push Downs:
70 x 10
80 x 8
90 x 6

Dips:
BW x 10
BW x 8
BW x 7

Weighted Crunches:
72 x 14
87 x 10
92 x 8
92 x 8

Leg Raises (12.5 dumbbell between feet)
8
8
6
5

What Worked:
Nothing particularly stood out today — just an overall steady session. Once I worked through the initial hurdles, it became a solid lift. But the vascularity this morning? Absolutely wild—veins flowing like rivers.

What Didn’t Work:
I felt a twinge in my shoulder during warm-ups on incline dumbbells—the same movement that triggered it last time. I’ll be staying away from those for a few weeks.

I switched to cable work for the remainder of the workout to add more stability, which worked well and caused no further pain during the lift.

Based on some deeper research and diagnostic movements, it seems to be an irritation of the long head of the biceps tendon at the shoulder. I’ll be modifying my workouts slightly to avoid stressing the long head while it settles down.

Arguably these are the ones that matter

 

[stevesmi]

Split Day: Push/Abs
Length: 1hr 20mins

Incline Chest Press (Dumbbells)
45s x Abandoned, See below

Flat Chest Press (Cables)
80s x 10
90s x 8
100’s x 7

Pec Deck:
145 x 10
175 x 8
175 x 7

Shoulder Press (Cables)
30’s x 12
50’s x 9
60’s x 7
70’s x 5

Lateral Side Raises (Cables)
12.5’s x 10
17.5’s x 7
17.5’s x 6

Reverse Flys (Pec Deck Sitting Sideways)
50 x 10
85 x 9
100 x 8

Tri Push Downs:
70 x 10
80 x 8
90 x 6

Dips:
BW x 10
BW x 8
BW x 7

Weighted Crunches:
72 x 14
87 x 10
92 x 8
92 x 8

Leg Raises (12.5 dumbbell between feet)
8
8
6
5

What Worked:
Nothing particularly stood out today — just an overall steady session. Once I worked through the initial hurdles, it became a solid lift. But the vascularity this morning? Absolutely wild—veins flowing like rivers.

What Didn’t Work:
I felt a twinge in my shoulder during warm-ups on incline dumbbells—the same movement that triggered it last time. I’ll be staying away from those for a few weeks.

I switched to cable work for the remainder of the workout to add more stability, which worked well and caused no further pain during the lift.

Based on some deeper research and diagnostic movements, it seems to be an irritation of the long head of the biceps tendon at the shoulder. I’ll be modifying my workouts slightly to avoid stressing the long head while it settles down.

@catdadironman weighted crunches and dips are fantastic. I also like the leg raises you're not going to go wrong. Keep up the good work.

 

[catdadironman]

Arguably these are the ones that matter

100% agree - steady progess!

 

[ceo]

Split Day: Push/Abs
Length: 1hr 20mins

Incline Chest Press (Dumbbells)
45s x Abandoned, See below

Flat Chest Press (Cables)
80s x 10
90s x 8
100’s x 7

Pec Deck:
145 x 10
175 x 8
175 x 7

Shoulder Press (Cables)
30’s x 12
50’s x 9
60’s x 7
70’s x 5

Lateral Side Raises (Cables)
12.5’s x 10
17.5’s x 7
17.5’s x 6

Reverse Flys (Pec Deck Sitting Sideways)
50 x 10
85 x 9
100 x 8

Tri Push Downs:
70 x 10
80 x 8
90 x 6

Dips:
BW x 10
BW x 8
BW x 7

Weighted Crunches:
72 x 14
87 x 10
92 x 8
92 x 8

Leg Raises (12.5 dumbbell between feet)
8
8
6
5

What Worked:
Nothing particularly stood out today — just an overall steady session. Once I worked through the initial hurdles, it became a solid lift. But the vascularity this morning? Absolutely wild—veins flowing like rivers.

What Didn’t Work:
I felt a twinge in my shoulder during warm-ups on incline dumbbells—the same movement that triggered it last time. I’ll be staying away from those for a few weeks.

I switched to cable work for the remainder of the workout to add more stability, which worked well and caused no further pain during the lift.

Based on some deeper research and diagnostic movements, it seems to be an irritation of the long head of the biceps tendon at the shoulder. I’ll be modifying my workouts slightly to avoid stressing the long head while it settles down.

Bros, the leg raises are fantastic. Those really work the core and then you are also hitting the dips and the crunches. That's a lot of respect. @catdadironman

 

[2Thick]

Split Day: Push/Abs
Length: 1hr 20mins

Incline Chest Press (Dumbbells)
45s x Abandoned, See below

Flat Chest Press (Cables)
80s x 10
90s x 8
100’s x 7

Pec Deck:
145 x 10
175 x 8
175 x 7

Shoulder Press (Cables)
30’s x 12
50’s x 9
60’s x 7
70’s x 5

Lateral Side Raises (Cables)
12.5’s x 10
17.5’s x 7
17.5’s x 6

Reverse Flys (Pec Deck Sitting Sideways)
50 x 10
85 x 9
100 x 8

Tri Push Downs:
70 x 10
80 x 8
90 x 6

Dips:
BW x 10
BW x 8
BW x 7

Weighted Crunches:
72 x 14
87 x 10
92 x 8
92 x 8

Leg Raises (12.5 dumbbell between feet)
8
8
6
5

What Worked:
Nothing particularly stood out today — just an overall steady session. Once I worked through the initial hurdles, it became a solid lift. But the vascularity this morning? Absolutely wild—veins flowing like rivers.

What Didn’t Work:
I felt a twinge in my shoulder during warm-ups on incline dumbbells—the same movement that triggered it last time. I’ll be staying away from those for a few weeks.

I switched to cable work for the remainder of the workout to add more stability, which worked well and caused no further pain during the lift.

Based on some deeper research and diagnostic movements, it seems to be an irritation of the long head of the biceps tendon at the shoulder. I’ll be modifying my workouts slightly to avoid stressing the long head while it settles down.

Ouch I'm sorry that you hurt your shoulder on warm-ups. That's crazy. If it's the same movement that's triggering it then I would just abandon it completely. Shoulders are very sensitive and you should definitely listen to your body if it's telling you something. @catdadironman

 

[Ulter]

Split Day: Push/Abs
Length: 1hr 20mins

Incline Chest Press (Dumbbells)
45s x Abandoned, See below

Flat Chest Press (Cables)
80s x 10
90s x 8
100’s x 7

Pec Deck:
145 x 10
175 x 8
175 x 7

Shoulder Press (Cables)
30’s x 12
50’s x 9
60’s x 7
70’s x 5

Lateral Side Raises (Cables)
12.5’s x 10
17.5’s x 7
17.5’s x 6

Reverse Flys (Pec Deck Sitting Sideways)
50 x 10
85 x 9
100 x 8

Tri Push Downs:
70 x 10
80 x 8
90 x 6

Dips:
BW x 10
BW x 8
BW x 7

Weighted Crunches:
72 x 14
87 x 10
92 x 8
92 x 8

Leg Raises (12.5 dumbbell between feet)
8
8
6
5

What Worked:
Nothing particularly stood out today — just an overall steady session. Once I worked through the initial hurdles, it became a solid lift. But the vascularity this morning? Absolutely wild—veins flowing like rivers.

What Didn’t Work:
I felt a twinge in my shoulder during warm-ups on incline dumbbells—the same movement that triggered it last time. I’ll be staying away from those for a few weeks.

I switched to cable work for the remainder of the workout to add more stability, which worked well and caused no further pain during the lift.

Based on some deeper research and diagnostic movements, it seems to be an irritation of the long head of the biceps tendon at the shoulder. I’ll be modifying my workouts slightly to avoid stressing the long head while it settles down.

@catdadironman the weighted crunches and the dips look fantastic. I'm glad that you had a good result. Keep up the good work.

 

[ROIDDERS]

Health Metrics:
Sleep: 7hrs 54mins
Weight:
Body Fat %:
Blood Pressure: 121/80
Hematocrit:
Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 225
Carbs: 300
Fats: 70

Vice Count:
Coffees: 2
Nicotine Pouches: 5

Thoughts/Reflections:
Slept amazingly, woke up ready to kill it at the gym. Besides some minor setbacks at the start of the workout, I was happy with it.

Started off the weekend with two amazing cortados at my favorite coffee joint, and a Turkish breakfast. Nutritional info is locked in for the day, as I only have the calories for a small snack left

Terrific job on the different layouts that you're doing. Hopefully you can get rid of your vices. From what people say nicotine is very hard to get rid of but it can be done. Millions of people have. @catdadironman

 

[catdadironman]

Bros, the leg raises are fantastic. Those really work the core and then you are also hitting the dips and the crunches. That's a lot of respect.

the weighted crunches and the dips look fantastic. I'm glad that you had a good result. Keep up the good work.

I am finally lean enough where I really want to make those abs pop - so been hitting them consistently!

Terrific job on the different layouts that you're doing. Hopefully you can get rid of your vices. From what people say nicotine is very hard to get rid of but it can be done. Millions of people have.

Thanks! I try to keep things fresh and diverse! Nicotine = not that long ago, I was going through a tin every two days - so I am pretty much at half of my previous use. The next step is to lower the mgs. I have quit cold turkey before, but that was 4 days of pure hell. I debate trying it again, but I just can't afford to lose that much time out of the gym. I know I would be miserable and would skip workouts. So a slow wean off is the best route at the moment.

Ouch I'm sorry that you hurt your shoulder on warm-ups. That's crazy. If it's the same movement that's triggering it then I would just abandon it completely. Shoulders are very sensitive and you should definitely listen to your body if it's telling you something.

It seems to be isolated to certian movements, which I have cut out of my routine for the time being. I also lowered my load on isolated bicep work this week. Constant evaluation moving forward. BPC is on order and should be here by Monday for an extra recovery boost.

 

[catdadironman]

Split Day: Push
Length: 1hr 36min

Wide Lat Pulldowns:
100 x 12
140 x 10
160 x 8
180 x 5

Lat Push Down:
60 x 9
85 x 7
85 x 6

Dumbbell Rows:
80s x 10
90s x 8
100s x 5

Back Extensions:
BW x 20
BW x 15
BW x 14

Wide Grip Preacher Curl:
50 x 12
60 x 10
70 x 8
70 x 8

Dumbbell Shrugs:
45s x 12
80s x 10
100s x 8
110s x 6

Cardio:
Stairstepper x 30 mins

What Worked:
Solid lift session all around. Lowered weight on biceps and only did one movement, focusing on the short head with the wide grip. No discomfort felt - will wait and see how the long head tendon feels tomorrow.

What Didn’t Work:
No issues or complaints on this session.

 

[catdadironman]

Summer Cycle Decision

I spent a good portion of the morning thinking this through and believe I’ve landed on a final outline for what the summer cycle will look like. If anyone has thoughts, feedback, or guidance based on this outline, I’m definitely open to hearing it. As a side note: I am strongly considering hiring a coach for this cycle for additional in depth guidance.

Compounds:

• Test C: I felt great when running 250 mg per week. I made solid gains and experienced little to no side effects. My plan is to start at 300 mg per week, and depending on how I feel—along with what my bloodwork shows—I may increase gradually to a maximum of 400 mg.
• EQ: After doing a deeper dive into this compound, I think that with proper side-effect management it falls within my personal risk-tolerance parameters. Dosing ratio TBD.
• HGH: Likely will do 2iu’s daily.
• Anavar: I really enjoyed this compound previously, particularly the energy boost from morning dosing paired with morning workouts. Depending on how my lipids look on the final bloodwork before starting the cycle, I may add 10 mg pre-workout.

Side Effect / Risk Management​

To stay proactive, I’ll have the following on hand or in place:

• Anastrozole and Test P if urgent adjustments are needed in either direction
• Vardenafil + Tadalafil (2.5 mg daily)
• Hemaflow supplement (product photo attached)
• N2 Guard
• Hematocrit testing at home twice weekly
• Blood donations if levels begin trending too high

Bloodwork:

I found an interesting online service for monthly bloodwork: anabolicinsights.ai. They allow you to build custom panels, which I like because it lets me focus on the exact markers I want. Their pricing seems fair, and they integrate directly with Quest Diagnostics, which I already use for TRT testing.

Coming up:

• Run baseline bloodwork in about two weeks to see where things currently sit
• Comprehensive panels through my TRT clinic at the end of April to establish a baseline before starting the cycle

 

[catdadironman]

Health Metrics:
Sleep: 8hrs 20min
Weight:
Body Fat %:
Blood Pressure: 121/82
Hematocrit:
Hemoglobin:

Compounds:
Test C:
Triz: 10mg
Reta: 1mg

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 230
Carbs: 280
Fats: 62

Vice Count:
Coffees: 1 (or 3?)
Nicotine Pouches: 4

Thoughts/Reflections:
Great sleep: I rarely get over 8 hours. All nutritional goals met.

Only had one coffee, but curiosity got the better of me, and I had to try the Red Bull Spring Edition. Pretty tasty. For tracking purposes, I’m counting that as the equivalent of two additional coffees. Worth it.

Pull day is my shortest workout, so I used the extra time to drag my ass onto the stairmill. Slowly but surely working toward the “do more cardio” goal.

Whole Foods came through for lazy meal prep. The family meals at the deli counter are one of my go-to moves when cooking motivation is nonexistent. Their spring menu just dropped, and my beloved sweet potatoes have made their triumphant seasonal return. Nature is healing.

 

[LevButlerov]

Split Day: Push
Length: 1hr 36min

Wide Lat Pulldowns:
100 x 12
140 x 10
160 x 8
180 x 5

Lat Push Down:
60 x 9
85 x 7
85 x 6

Dumbbell Rows:
80s x 10
90s x 8
100s x 5

Back Extensions:
BW x 20
BW x 15
BW x 14

Wide Grip Preacher Curl:
50 x 12
60 x 10
70 x 8
70 x 8

Dumbbell Shrugs:
45s x 12
80s x 10
100s x 8
110s x 6

Cardio:
Stairstepper x 30 mins

What Worked:
Solid lift session all around. Lowered weight on biceps and only did one movement, focusing on the short head with the wide grip. No discomfort felt - will wait and see how the long head tendon feels tomorrow.

What Didn’t Work:
No issues or complaints on this session.

good training but we need to get pull ups in there

Summer Cycle Decision

I spent a good portion of the morning thinking this through and believe I’ve landed on a final outline for what the summer cycle will look like. If anyone has thoughts, feedback, or guidance based on this outline, I’m definitely open to hearing it. As a side note: I am strongly considering hiring a coach for this cycle for additional in depth guidance.

Compounds:

• Test C: I felt great when running 250 mg per week. I made solid gains and experienced little to no side effects. My plan is to start at 300 mg per week, and depending on how I feel—along with what my bloodwork shows—I may increase gradually to a maximum of 400 mg.
• EQ: After doing a deeper dive into this compound, I think that with proper side-effect management it falls within my personal risk-tolerance parameters. Dosing ratio TBD.
• HGH: Likely will do 2iu’s daily.
• Anavar: I really enjoyed this compound previously, particularly the energy boost from morning dosing paired with morning workouts. Depending on how my lipids look on the final bloodwork before starting the cycle, I may add 10 mg pre-workout.

Side Effect / Risk Management​

To stay proactive, I’ll have the following on hand or in place:

• Anastrozole and Test P if urgent adjustments are needed in either direction
• Vardenafil + Tadalafil (2.5 mg daily)
• Hemaflow supplement (product photo attached)
• N2 Guard
• Hematocrit testing at home twice weekly
• Blood donations if levels begin trending too high

Bloodwork:

I found an interesting online service for monthly bloodwork: anabolicinsights.ai. They allow you to build custom panels, which I like because it lets me focus on the exact markers I want. Their pricing seems fair, and they integrate directly with Quest Diagnostics, which I already use for TRT testing.

Coming up:

• Run baseline bloodwork in about two weeks to see where things currently sit
• Comprehensive panels through my TRT clinic at the end of April to establish a baseline before starting the cycle

on the cycle its not bad so far but you need to get test into the 300mgs level with 100mgs eq and 10mgs anavar sublingual
hgh why not start ? the supps are good tadalafil and n2guard win

Health Metrics:
Sleep: 8hrs 20min
Weight:
Body Fat %:
Blood Pressure: 121/82
Hematocrit:
Hemoglobin:

Compounds:
Test C:
Triz: 10mg
Reta: 1mg

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 230
Carbs: 280
Fats: 62

Vice Count:
Coffees: 1 (or 3?)
Nicotine Pouches: 4

Thoughts/Reflections:
Great sleep: I rarely get over 8 hours. All nutritional goals met.

Only had one coffee, but curiosity got the better of me, and I had to try the Red Bull Spring Edition. Pretty tasty. For tracking purposes, I’m counting that as the equivalent of two additional coffees. Worth it.

Pull day is my shortest workout, so I used the extra time to drag my ass onto the stairmill. Slowly but surely working toward the “do more cardio” goal.

Whole Foods came through for lazy meal prep. The family meals at the deli counter are one of my go-to moves when cooking motivation is nonexistent. Their spring menu just dropped, and my beloved sweet potatoes have made their triumphant seasonal return. Nature is healing.

macros steady and I like the sleep today
whole foods easiest for meal prep, whole chicken! lol


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

 

[Dreamer]

Health Metrics:
Sleep: 8hrs 20min
Weight:
Body Fat %:
Blood Pressure: 121/82
Hematocrit:
Hemoglobin:

Compounds:
Test C:
Triz: 10mg
Reta: 1mg

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 230
Carbs: 280
Fats: 62

Vice Count:
Coffees: 1 (or 3?)
Nicotine Pouches: 4

Thoughts/Reflections:
Great sleep: I rarely get over 8 hours. All nutritional goals met.

Only had one coffee, but curiosity got the better of me, and I had to try the Red Bull Spring Edition. Pretty tasty. For tracking purposes, I’m counting that as the equivalent of two additional coffees. Worth it.

Pull day is my shortest workout, so I used the extra time to drag my ass onto the stairmill. Slowly but surely working toward the “do more cardio” goal.

Whole Foods came through for lazy meal prep. The family meals at the deli counter are one of my go-to moves when cooking motivation is nonexistent. Their spring menu just dropped, and my beloved sweet potatoes have made their triumphant seasonal return. Nature is healing.

Nice sleep man, 8 hours is rare.

I must say I havent seen a vice count in a log before - is the aim to reduce or lose this eventually?

 

[Ulter]

I am finally lean enough where I really want to make those abs pop - so been hitting them consistently!

That's definitely good. Just keep leaning out.

 

[ROIDDERS]

Thanks! I try to keep things fresh and diverse! Nicotine = not that long ago, I was going through a tin every two days - so I am pretty much at half of my previous use. The next step is to lower the mgs. I have quit cold turkey before, but that was 4 days of pure hell. I debate trying it again, but I just can't afford to lose that much time out of the gym. I know I would be miserable and would skip workouts. So a slow wean off is the best route at the moment.

Yeah it's really a shame that you got started on it in the first place. Just say no to drugs.

 

[2Thick]

It seems to be isolated to certian movements, which I have cut out of my routine for the time being. I also lowered my load on isolated bicep work this week. Constant evaluation moving forward. BPC is on order and should be here by Monday for an extra recovery boost.

I would look into mobility exercises. You want to get on top of this before it becomes chronic.

 

[HarleyGuy]

Health Metrics:
Sleep: 8hrs 20min
Weight:
Body Fat %:
Blood Pressure: 121/82
Hematocrit:
Hemoglobin:

Compounds:
Test C:
Triz: 10mg
Reta: 1mg

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 230
Carbs: 280
Fats: 62

Vice Count:
Coffees: 1 (or 3?)
Nicotine Pouches: 4

Thoughts/Reflections:
Great sleep: I rarely get over 8 hours. All nutritional goals met.

Only had one coffee, but curiosity got the better of me, and I had to try the Red Bull Spring Edition. Pretty tasty. For tracking purposes, I’m counting that as the equivalent of two additional coffees. Worth it.

Pull day is my shortest workout, so I used the extra time to drag my ass onto the stairmill. Slowly but surely working toward the “do more cardio” goal.

Whole Foods came through for lazy meal prep. The family meals at the deli counter are one of my go-to moves when cooking motivation is nonexistent. Their spring menu just dropped, and my beloved sweet potatoes have made their triumphant seasonal return. Nature is healing.

Great updates and thoughts/reflections bro. I know all about "do more cardio", I might have to do HIIT due to time constraints.

On another note, I updated my daily template to include supplement dosing.

This is great; it's always good to get every little detail on the log to then tweak if need be.

EQ: After doing a deeper dive into this compound, I think that with proper side-effect management it falls within my personal risk-tolerance parameters. Dosing ratio TBD.

A good start is 2:1 ratio test:eq
Bigass EQ megathread here: EQ megathread

HGH: Likely will do 2iu’s daily.

Perfect starting dose

My plan is to start at 300 mg per week, and depending on how I feel—along with what my bloodwork shows—I may increase gradually to a maximum of 400 mg.

Great start for a cycle. I think you'll make it to 400mg easy with the right dose of EQ.

Bloodwork:

I found an interesting online service for monthly bloodwork: anabolicinsights.ai. They allow you to build custom panels, which I like because it lets me focus on the exact markers I want. Their pricing seems fair, and they integrate directly with Quest Diagnostics, which I already use for TRT testing.

This might be a good bloodwork thread for our US members. Building your own bloodwork sounds like an amazing tool.

Nicotine Pouches: 4

Nice work! I'm afraid to know how many I'll need. LOL

 

[catdadironman]

Nice sleep man, 8 hours is rare.

I must say I havent seen a vice count in a log before - is the aim to reduce or lose this eventually?

Yeah it's really a shame that you got started on it in the first place. Just say no to drugs.

The "vice count" is mainly to keep myself accountable. Since quitting booze, my caffeine and nicotine habits staged a hostile takeover.

Caffeine: I’m aiming for reasonable, not monastic. I will never quit coffee — sitting in a café with a cortado is one of life’s tiny, non-negotiable joys.

Nicotine: Less dramatic than my former relationship with alcohol, more of a ritual than a thrill. I don’t get a buzz anymore — just looming headaches if I go too long — and it’s a spectacular money pit. I’d much rather spend that cash on compounds and bloodwork, or, you know, literally anything else.

I would look into mobility exercises. You want to get on top of this before it becomes chronic.

Yup! Been doing this as well!

 

[ROIDDERS]

The "vice count" is mainly to keep myself accountable. Since quitting booze, my caffeine and nicotine habits staged a hostile takeover.

Caffeine: I’m aiming for reasonable, not monastic. I will never quit coffee — sitting in a café with a cortado is one of life’s tiny, non-negotiable joys.

Nicotine: Less dramatic than my former relationship with alcohol, more of a ritual than a thrill. I don’t get a buzz anymore — just looming headaches if I go too long — and it’s a spectacular money pit. I’d much rather spend that cash on compounds and bloodwork, or, you know, literally anything else.

i think the economic issues are far greater then just the actual act. the long term damage to the brain and body will cost you millions

 

[catdadironman]

Great updates and thoughts/reflections bro. I know all about "do more cardio", I might have to do HIIT due to time constraints.


This is great; it's always good to get every little detail on the log to then tweak if need be.


A good start is 2:1 ratio test:eq
Bigass EQ megathread here: EQ megathread


Perfect starting dose


Great start for a cycle. I think you'll make it to 400mg easy with the right dose of EQ.


This might be a good bloodwork thread for our US members. Building your own bloodwork sounds like an amazing tool.


Nice work! I'm afraid to know how many I'll need. LOL

Thanks for the feedback! And good luck with the nicotine and cardio!

 

[catdadironman]

i think the economic issues are far greater then just the actual act. the long term damage to the brain and body will cost you millions

100% agree - I am acutely aware there are legitimate, and dire health concerns attached to it as well.

 

[ROIDDERS]

100% agree - I am acutely aware there are legitimate, and dire health concerns attached to it as well.

Hopefully you can use this log as motivation to wean yourself off. If that's what you want to do, we will definitely support you.

 

[catdadironman]

Split Day: Legs/Abs
Length: 1hr 11min

Squats:
Bar x 12
135 x 8
185 x 8
225 x 4

Legs Press: (Low/Close Stance)
360 x 8
450 x 6
500 x 5
500 x 5

Romanian Deadlift:
135 x 10
185 x 7
225 x 5

Leg Extensions:
190 x 10
210 X 8
230 X 6

Seated Calf Raises:
45 x 12
90 x 11
135 x 8
180 x 5

Weighted Crunches:
65 x 12
87 x 11
95 x 7
95 x 7

What Worked:
Romanian dead's and Leg extensions felt especially strong today.

What Didn’t Work:
Squats felt a bit weak. Not anything significant, but noticeable. This is by far my weakest movement compared to overall leg strength.

 

[HarleyGuy]

Split Day: Legs/Abs
Length: 1hr 11min

Squats:
Bar x 12
135 x 8
185 x 8
225 x 4

Legs Press: (Low/Close Stance)
360 x 8
450 x 6
500 x 5
500 x 5

Romanian Deadlift:
135 x 10
185 x 7
225 x 5

Leg Extensions:
190 x 10
210 X 8
230 X 6

Seated Calf Raises:
45 x 12
90 x 11
135 x 8
180 x 5

Weighted Crunches:
65 x 12
87 x 11
95 x 7
95 x 7

What Worked:
Romanian dead's and Leg extensions felt especially strong today.

What Didn’t Work:
Squats felt a bit weak. Not anything significant, but noticeable. This is by far my weakest movement compared to overall leg strength.

Squats are good bro despite what you think. 225x4 is solid. If you want, a little trick @LevButlerov taught me... do a solid warmup and start off with 225 and end with 135. You can throw 25's on the bar and do squats at 95lbs for a couple sets to warm up then go right into 225 and you'll get more than 4.

Cop hack: work out your forearms for lower arm strength including your wrist. When you get into it with a lot of people especially cracked out meth heads and they're 'actively resisting' arrest you wanna have really strong wrists and forearms because you usually have a hold of one of their arms and with massive strength in that part of your body they ain't going f*cking anywhere especially once you get ahold of their other arm/wrist.

The "vice count" is mainly to keep myself accountable

I love this. A real man can admit what he sees as his character flaws as much as his strengths!

Since quitting booze, my caffeine and nicotine habits staged a hostile takeover.

I operate on caffeine, adrenaline, and nicotine... if something is gonna move us let it be hostile I say!!

Nicotine: Less dramatic than my former relationship with alcohol

Hahaha I chuckled out loud at this one... what isn't less dramatic than what our relationship with alcohol was? It literally killed me and I still said f*ck you to it and didn't give in for another 2 years. LMAO

 

[waggat]

Summer Cycle Decision

I spent a good portion of the morning thinking this through and believe I’ve landed on a final outline for what the summer cycle will look like. If anyone has thoughts, feedback, or guidance based on this outline, I’m definitely open to hearing it. As a side note: I am strongly considering hiring a coach for this cycle for additional in depth guidance.

Compounds:

• Test C: I felt great when running 250 mg per week. I made solid gains and experienced little to no side effects. My plan is to start at 300 mg per week, and depending on how I feel—along with what my bloodwork shows—I may increase gradually to a maximum of 400 mg.
• EQ: After doing a deeper dive into this compound, I think that with proper side-effect management it falls within my personal risk-tolerance parameters. Dosing ratio TBD.
• HGH: Likely will do 2iu’s daily.
• Anavar: I really enjoyed this compound previously, particularly the energy boost from morning dosing paired with morning workouts. Depending on how my lipids look on the final bloodwork before starting the cycle, I may add 10 mg pre-workout.

Side Effect / Risk Management​

To stay proactive, I’ll have the following on hand or in place:

• Anastrozole and Test P if urgent adjustments are needed in either direction
• Vardenafil + Tadalafil (2.5 mg daily)
• Hemaflow supplement (product photo attached)
• N2 Guard
• Hematocrit testing at home twice weekly
• Blood donations if levels begin trending too high

Bloodwork:

I found an interesting online service for monthly bloodwork: anabolicinsights.ai. They allow you to build custom panels, which I like because it lets me focus on the exact markers I want. Their pricing seems fair, and they integrate directly with Quest Diagnostics, which I already use for TRT testing.

Coming up:

• Run baseline bloodwork in about two weeks to see where things currently sit
• Comprehensive panels through my TRT clinic at the end of April to establish a baseline before starting the cycle

Planned cycle looks good mate.

Health Metrics:
Sleep: 8hrs 20min
Weight:
Body Fat %:
Blood Pressure: 121/82
Hematocrit:
Hemoglobin:

Compounds:
Test C:
Triz: 10mg
Reta: 1mg

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 230
Carbs: 280
Fats: 62

Vice Count:
Coffees: 1 (or 3?)
Nicotine Pouches: 4

Thoughts/Reflections:
Great sleep: I rarely get over 8 hours. All nutritional goals met.

Only had one coffee, but curiosity got the better of me, and I had to try the Red Bull Spring Edition. Pretty tasty. For tracking purposes, I’m counting that as the equivalent of two additional coffees. Worth it.

Pull day is my shortest workout, so I used the extra time to drag my ass onto the stairmill. Slowly but surely working toward the “do more cardio” goal.

Whole Foods came through for lazy meal prep. The family meals at the deli counter are one of my go-to moves when cooking motivation is nonexistent. Their spring menu just dropped, and my beloved sweet potatoes have made their triumphant seasonal return. Nature is healing.

Awesome getting over 8 hours sleep!

Geez that's handy that you can get pre-made meals like that!

Split Day: Legs/Abs
Length: 1hr 11min

Squats:
Bar x 12
135 x 8
185 x 8
225 x 4

Legs Press: (Low/Close Stance)
360 x 8
450 x 6
500 x 5
500 x 5

Romanian Deadlift:
135 x 10
185 x 7
225 x 5

Leg Extensions:
190 x 10
210 X 8
230 X 6

Seated Calf Raises:
45 x 12
90 x 11
135 x 8
180 x 5

Weighted Crunches:
65 x 12
87 x 11
95 x 7
95 x 7

What Worked:
Romanian dead's and Leg extensions felt especially strong today.

What Didn’t Work:
Squats felt a bit weak. Not anything significant, but noticeable. This is by far my weakest movement compared to overall leg strength.

Really good looking leg workout. Very similar to what I would do. The only change I'd consider is swapping the leg extensions for leg curls depending if you have another leg day that is more hammie dominant or not.

 

[catdadironman]

Squats are good bro despite what you think. 225x4 is solid. If you want, a little trick @LevButlerov taught me... do a solid warmup and start off with 225 and end with 135. You can throw 25's on the bar and do squats at 95lbs for a couple sets to warm up then go right into 225 and you'll get more than 4.

Going to give this a shot on Monday!

Cop hack: work out your forearms for lower arm strength including your wrist. When you get into it with a lot of people especially cracked out meth heads and they're 'actively resisting' arrest you wanna have really strong wrists and forearms because you usually have a hold of one of their arms and with massive strength in that part of your body they ain't going f*cking anywhere especially once you get ahold of their other arm/wrist.

Thankfully the gene pool has blessed me with some solid arms - have yet to have this issue! But getting the forearms bigger wouldn't do any harm!

Hahaha I chuckled out loud at this one... what isn't less dramatic than what our relationship with alcohol was? It literally killed me and I still said f*ck you to it and didn't give in for another 2 years. LMAO

Its insane right?!

 

[catdadironman]

Planned cycle looks good mate.

Awesome getting over 8 hours sleep!

Geez that's handy that you can get pre-made meals like that!

Its great - I think it comes out to about $8 USD a meal once broken up into 4. Cheaper than fast food!

Really good looking leg workout. Very similar to what I would do. The only change I'd consider is swapping the leg extensions for leg curls depending if you have another leg day that is more hammie dominant or not.

Solid suggestion - been thinking about this for a while, but just haven't implemented it yet. Next week will give it a go.

 

[catdadironman]

Health Metrics:
Sleep: 7hrs 36mins
Weight:
Body Fat %:
Blood Pressure: 124/81
Hematocrit:
Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 225
Carbs: 200
Fats: 68

Vice Count:
Coffees: 2
Nicotine Pouches: 5

Thoughts/Reflections:
Sleep solid, nutrition on point, vices managed. Good baseline day.

Leg workout was solid. With steady progression finally feeling consistent, it might be worth shifting one session toward a hamstring-dominant focus, as suggested. Something to consider going forward.

Wanted to take a moment to acknowledge everyone here — the feedback, the ideas, the perspective. It's easy to get locked in your own head, and hearing from people who are actually in the game makes a real difference.

Back in the day, I had the old school guys to lean on. They took a young lifter under their wing and left me with a foundation I still build on. But those legends have long since moved on from the gym, and the new crowd seems more occupied with phones and follower counts. So the headphones go on, and I disappear into the iron — my refuge from the noise. It's peaceful. But you lose something. That back-and-forth with people who actually want to talk shop, compare notes, and push each other forward.

That's what I've found again here. The camaraderie, the shared pursuit, the honest conversation about what's working and what isn't. It reminds me of something I didn't realize I'd missed. Grateful for it.

Simple day otherwise — lifting, rest, nothing else to note.

 

[2Thick]

Yup! Been doing this as well!

It's something nobody wants to do but you got to

 

[HarleyGuy]

Health Metrics:
Sleep: 7hrs 36mins
Weight:
Body Fat %:
Blood Pressure: 124/81
Hematocrit:
Hemoglobin:

Compounds:
Test C: 40mg
Triz:
Reta:

AM Supplements:
Electrolytes: 1 liquid IV packet
Creatine HCL: 5g
Fish Oil: 1000mg
Multi Vitamin: Daily Mens
Zinc Citrate: 30mg

PM Supplements:
Magnesium Glycinate: 400mg
Melatonin: 5mg

Macros:
Protein: 225
Carbs: 200
Fats: 68

Vice Count:
Coffees: 2
Nicotine Pouches: 5

Thoughts/Reflections:
Sleep solid, nutrition on point, vices managed. Good baseline day.

Leg workout was solid. With steady progression finally feeling consistent, it might be worth shifting one session toward a hamstring-dominant focus, as suggested. Something to consider going forward.

Wanted to take a moment to acknowledge everyone here — the feedback, the ideas, the perspective. It's easy to get locked in your own head, and hearing from people who are actually in the game makes a real difference.

Back in the day, I had the old school guys to lean on. They took a young lifter under their wing and left me with a foundation I still build on. But those legends have long since moved on from the gym, and the new crowd seems more occupied with phones and follower counts. So the headphones go on, and I disappear into the iron — my refuge from the noise. It's peaceful. But you lose something. That back-and-forth with people who actually want to talk shop, compare notes, and push each other forward.

That's what I've found again here. The camaraderie, the shared pursuit, the honest conversation about what's working and what isn't. It reminds me of something I didn't realize I'd missed. Grateful for it.

Simple day otherwise — lifting, rest, nothing else to note.

Great update my fellow brother in blue!

Its insane right?!

Like the book of AA says we will pursue our own solution to alcoholism into the depths of insanity before we ever set foot into an AA meeting hahaha. We're stubborn little f*cks aren't we?

Test C: 40mg

Ok so just for people hopping onto your log and seeing only your latest post maybe you could do "Test C: 40mg (120mg/week total)" or "Test C: 40mg M/W/F". If you know what I mean? Sometimes I forget too and have to scroll up (EVO is crushing it and I don't have @LevButlerov's brain to hold 200 logs in it LOL)

Creatine HCL: 5g

This is interesting... do tell about the HCL vs. Monohydrate

Wanted to take a moment to acknowledge everyone here

We love you brother! Yours is my favourite DM we've got going... talk about being able to relate to each other!

So the headphones go on, and I disappear into the iron — my refuge from the noise.

I so get this!!

 

[ballin2504]

Split Day: Push/Abs
Length: 1hr 20mins

Incline Chest Press (Dumbbells)
45s x Abandoned, See below

Flat Chest Press (Cables)
80s x 10
90s x 8
100’s x 7

Pec Deck:
145 x 10
175 x 8
175 x 7

Shoulder Press (Cables)
30’s x 12
50’s x 9
60’s x 7
70’s x 5

Lateral Side Raises (Cables)
12.5’s x 10
17.5’s x 7
17.5’s x 6

Reverse Flys (Pec Deck Sitting Sideways)
50 x 10
85 x 9
100 x 8

Tri Push Downs:
70 x 10
80 x 8
90 x 6

Dips:
BW x 10
BW x 8
BW x 7

Weighted Crunches:
72 x 14
87 x 10
92 x 8
92 x 8

Leg Raises (12.5 dumbbell between feet)
8
8
6
5

What Worked:
Nothing particularly stood out today — just an overall steady session. Once I worked through the initial hurdles, it became a solid lift. But the vascularity this morning? Absolutely wild—veins flowing like rivers.

What Didn’t Work:
I felt a twinge in my shoulder during warm-ups on incline dumbbells—the same movement that triggered it last time. I’ll be staying away from those for a few weeks.

I switched to cable work for the remainder of the workout to add more stability, which worked well and caused no further pain during the lift.

Based on some deeper research and diagnostic movements, it seems to be an irritation of the long head of the biceps tendon at the shoulder. I’ll be modifying my workouts slightly to avoid stressing the long head while it settles down.

@catdadironman damn man. Looking extremely vascular! Way to kill it

 

[catdadironman]

So I spent some time this morning reworking my workout split after picking up some tips from you guys. Quick bit of context — my work schedule runs on a 2-week rotation, and pulling 12-hour shifts makes it a real challenge to find something that's both efficient and actually effective, while still getting enough sleep.

The way I've got it set up, any pre-shift workouts only happen on mornings where I can get to bed early enough the night before to get a solid 8 hours. That part I'm pretty happy with.

The issue with my old split though? It was starting to feel all over the place — basically like I was running two completely different programs depending on which week it was (see below).

	MON​	TUE​	WED​	THU​	FRI​	SAT​	SUN​
WORK WEEK 1​	0600 - 1800​	0600 -1800​			0600 -1800​	0600 -1800​	0600 -1400​
LIFT SPLIT 1​	LEGS CORE​		PUSH CORE​	PULL​	LEGS CORE​		UPPER​
WORK WEEK 2​	0600 -1800	0600 -1800					​
LIFT SPLIT 2​	LEGS CORE​		PUSH CORE​	PULL​	LEGS CORE​	PUSH​	PULL​

Starting next week, I'll be adjusting my training split to create more consistency. The new structure will allow for more focused leg days and sufficient recovery time between muscle groups where I want to incorporate more compound movements.

Also as a bonus, the smaller gym I go to on mornings before I work is severely lacking on leg options. Moving these workouts to days that I can get to the larger gym I am a member of will allow for more options to focus on anterior/posterior movements.

	MON​	TUE​	WED​	THU​	FRI​	SAT​	SUN​
WORK WEEK 1​	0600 -1800​	0600 -1800​			0600 -1800​	0600 - 1800​	0600-1400​
WORK WEEK 2​	0600 -1800​	0600 -1800​
LIFT SPLIT​	UPPER​		LEGS: HAM HEAVY CORE​	PUSH​	PULL CORE​		LEGS: QUAD HEAVY CORE​

 

[catdadironman]

Like the book of AA says we will pursue our own solution to alcoholism into the depths of insanity before we ever set foot into an AA meeting hahaha. We're stubborn little f*cks aren't we?

Stubborn: Story of my life

Ok so just for people hopping onto your log and seeing only your latest post maybe you could do "Test C: 40mg (120mg/week total)" or "Test C: 40mg M/W/F". If you know what I mean? Sometimes I forget too and have to scroll up (EVO is crushing it and I don't have @LevButlerov's brain to hold 200 logs in it LOL)

New daily template will debute tonight!

This is interesting... do tell about the HCL vs. Monohydrate

Really the only difference for me is how much I bloat and how much water weight I carry - HCL seems to drastically reduce this for me personally. It also is much more soluble so drinking it with my morning hydration pack is more enjoyable. Not so gritty - I know - so picky.

Other than that, I have never noticed any definitive performance difference between the two.

 

[catdadironman]

Split Day: Push
Length: 1hr 15min

Cable Chest Press:
45s x 15
60s x 10
80s x 8
80s x 8

Cable Flys:
40s x 8
50s x 6
50s x 6

Pushups:
BW x 20
BW x 17
BW x 15

Cable Shoulder Press
40s x 12
60s x 8
60s x 8
70s x 7

Machine Lateral Raise:
80 x 8
90 x 6
90 x 6

Face Pulls:
35 x 10
50 x 8
50 x 8

Cable Tricep Pushdown (Rope attachment)
50 x 10
65 x 8
65 x 7

Skullcrushers:
55 x 10
65 x 9
65 x 8

Thoughts/Reflections:
The shoulder held up fine, which is a relief — though I do miss my dumbbell lifts. I'm sticking with more stable cable/machine movements for now to keep things in check.

The chest has been the trickiest part to work around, since a lot of my favorite movements irritate the shoulder and bicep tendon. I've found a few that work after isolating which movement axis sparks the irritation, so I'll be leaning on those for the next few weeks — not a ton of variety, but it's what I've got for now.

 

[HarleyGuy]

Split Day: Push
Length: 1hr 15min

Cable Chest Press:
45s x 15
60s x 10
80s x 8
80s x 8

Cable Flys:
40s x 8
50s x 6
50s x 6

Pushups:
BW x 20
BW x 17
BW x 15

Cable Shoulder Press
40s x 12
60s x 8
60s x 8
70s x 7

Machine Lateral Raise:
80 x 8
90 x 6
90 x 6

Face Pulls:
35 x 10
50 x 8
50 x 8

Cable Tricep Pushdown (Rope attachment)
50 x 10
65 x 8
65 x 7

Skullcrushers:
55 x 10
65 x 9
65 x 8

Thoughts/Reflections:
The shoulder held up fine, which is a relief — though I do miss my dumbbell lifts. I'm sticking with more stable cable/machine movements for now to keep things in check.

The chest has been the trickiest part to work around, since a lot of my favorite movements irritate the shoulder and bicep tendon. I've found a few that work after isolating which movement axis sparks the irritation, so I'll be leaning on those for the next few weeks — not a ton of variety, but it's what I've got for now.

Great upper body workout! I like the face pulls. For the should/bicep issue I almost completely tore my tendons armwrestling last summer and I hit that area hard with GLOW (BPC/TB/GHK) peptide with high collagen powder and it healed up in only 6 weeks (doc said it would take 6 months). You might wanna look into GLOW or at the least BPC-157 peptide, there is a ton of research and human data on BPC and it's something I think I'll be taking in my second half of life every day now.

Moving these workouts to days that I can get to the larger gym I am a member of will allow for more options to focus on anterior/posterior movements.

Smart move. I have a super cheap corporate rate at Goodlife Fitness and I go there when I need to do dealifts or squats, my other small town gym doesn't cut it. It's great you have these options. Goodlife also has tanning and my monthly membership there is cheaper than having a membership at a tanning place.

Stubborn: Story of my life

Mine too when I was drinking... like, don't talk to me LOL.

New daily template will debute tonight!

Love it! Waiting...

Really the only difference for me is how much I bloat and how much water weight I carry - HCL seems to drastically reduce this for me personally. It also is much more soluble so drinking it with my morning hydration pack is more enjoyable. Not so gritty - I know - so picky.

Interesting... I just dove into a 1kg of monohydrate and maybe I'll try HCL next.

Pushups:
BW x 20
BW x 17
BW x 15

Did you wanna see how many you can do all at once? Instead of stopping at 20 for your first set let's max out and get an upper limit on how many you can do in one set. Then we'll know your PR for pushups and we can get you up to 50 over time. Just for next time so we know, not every time.

 

[catdadironman]

Weekly Compound Dosing​	Weekly Health Metrics (Sundays)​
Test C: 120mg/week total 40mg Mon/Wed/Fri 5mg Sun/Thu	Weight: Body Fat %: Hematocrit: Hemoglobin:

Daily AM Supplements​	Daily PM Supplements ​
Electrolytes: 1 liquid IV packet Creatine HCL: 5g Fish Oil: 1000mg Multi-Vitamin: Daily Mens Zinc Citrate: 30mg	Magnesium Glycinate: 400mg Melatonin: 5mg

Daily Metrics
​

Sleep​	Blood Pressure​	Macros​	Vice Count​
Length: 7hrs 36min Quality: Good​	121/79​	Protein: 230 Carbs: 220 Fat: 68​	Coffees: 2 Nicotine Pouches: 6​

​

Thoughts/Reflections:
Welcome to the new daily format — consider this a living document that evolves right along with me. (Pun absolutely intended. Zero regrets.)

Started the morning the right way: coffee in hand, staring down my workout split like it owed me money. After some real deliberation, I've decided to commit to a single structured weekly program — a clean break from my previous approach of two splits based on the week. The tradeoff: sacrificing Monday's workout to properly sync up with the new routine. Worth it.

Nicotine use crept up a bit today, but I'm chalking it up to the cost of doing business while redesigning the program.

Also getting ahead of daylight saving time tonight — heading to bed an hour early so tomorrow-me doesn't suffer for it.

 

[catdadironman]

You might wanna look into GLOW or at the least BPC-157 peptide, there is a ton of research and human data on BPC and it's something I think I'll be taking in my second half of life every day now.

I have some on the way! I have used it before with great success.

Smart move. I have a super cheap corporate rate at Goodlife Fitness and I go there when I need to do dealifts or squats, my other small town gym doesn't cut it. It's great you have these options. Goodlife also has tanning and my monthly membership there is cheaper than having a membership at a tanning place.

I lucked out when I was younger. When I joined Lifetime Fitness here, I ponied up for a founder's membership. I pay $30 bucks a month, and I think their base membership is approaching $100 a month. Only problem is they are no longer 24/7, so my early AM workouts are at an Anytime Fitness. Gets the job done, but nothing like Lifetime.

Did you wanna see how many you can do all at once? Instead of stopping at 20 for your first set let's max out and get an upper limit on how many you can do in one set. Then we'll know your PR for pushups and we can get you up to 50 over time. Just for next time so we know, not every time.

I mainly have been testing out movements on various machines/cable settings ect to figure out what is doable. I needed something else thrown in the mix, so I tried out some push-ups to end the chest portion. Next time I will do them when the pecs are fresh at the beginning of the workout.

 

[catdadironman]

Ah crud - my dosing part of my table got messed up, will have to fix that on tomorrows.

 

[LevButlerov]

Weekly Compound Dosing​	Weekly Health Metrics (Sundays)​
Test C: 120mg/week total 40mg Mon/Wed/Fri 5mg Sun/Thu	Weight: Body Fat %: Hematocrit: Hemoglobin:

Daily AM Supplements​	Daily PM Supplements ​
Electrolytes: 1 liquid IV packet Creatine HCL: 5g Fish Oil: 1000mg Multi-Vitamin: Daily Mens Zinc Citrate: 30mg	Magnesium Glycinate: 400mg Melatonin: 5mg

Daily Metrics
​

Sleep​	Blood Pressure​	Macros​	Vice Count​
Length: 7hrs 36min Quality: Good​	121/79​	Protein: 230 Carbs: 220 Fat: 68​	Coffees: 2 Nicotine Pouches: 6​

​

Thoughts/Reflections:
Welcome to the new daily format — consider this a living document that evolves right along with me. (Pun absolutely intended. Zero regrets.)

Started the morning the right way: coffee in hand, staring down my workout split like it owed me money. After some real deliberation, I've decided to commit to a single structured weekly program — a clean break from my previous approach of two splits based on the week. The tradeoff: sacrificing Monday's workout to properly sync up with the new routine. Worth it.

Nicotine use crept up a bit today, but I'm chalking it up to the cost of doing business while redesigning the program.

Also getting ahead of daylight saving time tonight — heading to bed an hour early so tomorrow-me doesn't suffer for it.

can you type this out yourself please? dont use ai @catdadironman I know it just fixes it but throws up red flags in our system on ai use

and i dont think nicotine is a vice

 

[catdadironman]

@LevButlerov - I used Google Docs to modify my template; I didn't use AI to make it. Are the bullet points causing the flags? If so, I will no longer use them.

 

[LevButlerov]

@LevButlerov - I used Google Docs to modify my template; I didn't use AI to make it. Are the bullet points causing the flags? If so, I will no longer use them.

if you can please try to not use the templated too much @catdadironman we have an anti ai system i bet google injects ai and we dont know it