Approved Log TRT and Test EQ cycle Log

[Grim Sleeper]

Hey all - Aussie based reformed forum lurker here, stoked to be on board
I've tried to be as comprehensive as possible

I'm 41, 6'2, 80kg and sitting at 12% BF - Married, 3 kids and work on a FIFO-style roster.
I have trained in one facet or another for the majority of my adult life and have never been overweight, just perpetually underweight.
For the last couple of years I've been doing a heap of long distance running paired with kettlebell & sandbag training. While it was cool to push my body & mind in a different direction and explore what I'm capable of (never had a lick of endurance in me prior to this) I also credit this period with tanking my test and stripping a significant amount of muscle - especially from my legs. At the end of this phase I was around 76kg and ~10% BF.

Currently back training in the gym; for the last 12 weeks I ran a 4 day/wk split of Chest/Back, Legs, Rest. Shoulders/Arms, Legs, Rest, Cardio.
Knees were starting to scream, so I've deloaded and have just commenced a new program of 5 days/week on a Push/Pull/Legs/Rest/Repeat split taken from John Jewett's J3U.
I'll run through this program for the duration of my cycle, it's meant to be done in two 8 week blocks with a deload between each so will fit this phase perfectly.
I'm averaging 12-15k steps/day & usually a run on one of my non-gym days. I'm actively trying to reduce steps and cardio to assist with gaining weight.

Food intake is at 3500cal after running 3000 for 3 weeks and 3300 for 3 weeks and seeing no real movement on the scales. Macros are generally around 450g Carbs, 225g Protein, 100g fat.
I eat 95% organic produce - grass fed/ethically raised protein with everything cooked from scratch both at home and away at work. I'm passionate about quality food and nutrition and eat the absolute best I can. I've experimented with every conceivable diet philosophy from vegan to carnivore and everything in between but function best just eating clean, simple, real food.
No alcohol, no drugs - apart from a little test and a sprinkle of cialis

Typical day on a plate when training below - non training I'll run much the same, but with one less meal and slightly higher fat/lower carb.
Meal 1: Overnight oats, WPC, collagen, chia seeds, raspberries, yoghurt, cinnamon, honey.
Meal 2: (Pre-workout) Cream of rice, WPI, honey, cinnamon.
Meal 3: (Post-workout) WPI, Cluster dextrin, Creatine, Puffed rice
Meal 4: 75g rice cooked in bone broth, 150g cooked seasoned chicken thigh, 40g kimchi, half an avocado, Tamari, sesame seeds.
Meal 5: 300g potato, 250g seasoned extra lean mince, pickled onion & purple cabbage, greek yoghurt, drizzle of honey/sauce.
Meal 6: Yoghurt bowl or smoothie built around remaining calories & macros

Supplement wise I'm currently running:
AM: Electrolytes, 400mg complete magnesium, 4 x beef organ multi, 1 serve Thorne SR Glutathione (175mg), Vit D3, 2000mg fish oil, 200mg L-Theanine
Pre WO: 5mg Cialis (take every day)
PM: 400mg complete magnesium, 15mg zinc, 175mg Glutathione, 3g Taurine, 2.5g Glycine, 200mg L-Theanine, 1000mg fish oil
As required - Digestive enzymes

I'll also be adding some Medibolic Heart & Kidney / Liver Support on top of this once it arrives.

I've been on TRT through a clinic since February @ 150mg/wk Test Cyp dosed M/W/F which has had me up at around 900 at trough with no sides.
Just recently gone to EOD injections and slowly titrating up into the planned growth phase - currently at 200mg/wk.

The plan as it stands is to ramp Test up to 250-300mg/wk and bring in EQ @ 100-150mg week with first bloods to be done around Week 6.
I'm looking to err on the side of caution when it comes to the EQ as I feel pretty good with where my E2 has been sitting and don't want to bury it.
Looking at running this for 16 weeks, with compound ratios/titration after to be dictated primarily by bloodwork & any high/low E2 symptoms.

I've attached my most recent TRT renewal bloods from a couple weeks back - any feedback on these or anything else I may have missed would be amazing.
Unfortunately this log isn't going to include nuch in the way of photos of me as I have an abundance of self-imposed identifying features adorning my body.
I'll try to make up for this with some food content

 

[Grim Sleeper]

Forgot to mention sleep - I generally get around 7 hours/night. I wake a couple of times a night but usually get up feeling pretty well rested. No issues with snoring or sleep apnea. I feel like after having 3 kids who all co-slept I'm pretty well accustomed to running on short, broken sleep. I've pushed the Magnesium up as far as 800mg before bed but it got to the point where I'd have upset guts the next morning from taking too much so I've reigned that back in to a manageable level. I've also considered sourcing Melatonin or CBD but don't really want to become reliant on either of these.

 

[LevButlerov]

Hey all - Aussie based reformed forum lurker here, stoked to be on board
I've tried to be as comprehensive as possible

I'm 41, 6'2, 80kg and sitting at 12% BF - Married, 3 kids and work on a FIFO-style roster.
I have trained in one facet or another for the majority of my adult life and have never been overweight, just perpetually underweight.
For the last couple of years I've been doing a heap of long distance running paired with kettlebell & sandbag training. While it was cool to push my body & mind in a different direction and explore what I'm capable of (never had a lick of endurance in me prior to this) I also credit this period with tanking my test and stripping a significant amount of muscle - especially from my legs. At the end of this phase I was around 76kg and ~10% BF.

Currently back training in the gym; for the last 12 weeks I ran a 4 day/wk split of Chest/Back, Legs, Rest. Shoulders/Arms, Legs, Rest, Cardio.
Knees were starting to scream, so I've deloaded and have just commenced a new program of 5 days/week on a Push/Pull/Legs/Rest/Repeat split taken from John Jewett's J3U.
I'll run through this program for the duration of my cycle, it's meant to be done in two 8 week blocks with a deload between each so will fit this phase perfectly.
I'm averaging 12-15k steps/day & usually a run on one of my non-gym days. I'm actively trying to reduce steps and cardio to assist with gaining weight.

Food intake is at 3500cal after running 3000 for 3 weeks and 3300 for 3 weeks and seeing no real movement on the scales. Macros are generally around 450g Carbs, 225g Protein, 100g fat.
I eat 95% organic produce - grass fed/ethically raised protein with everything cooked from scratch both at home and away at work. I'm passionate about quality food and nutrition and eat the absolute best I can. I've experimented with every conceivable diet philosophy from vegan to carnivore and everything in between but function best just eating clean, simple, real food.
No alcohol, no drugs - apart from a little test and a sprinkle of cialis

Typical day on a plate when training below - non training I'll run much the same, but with one less meal and slightly higher fat/lower carb.
Meal 1: Overnight oats, WPC, collagen, chia seeds, raspberries, yoghurt, cinnamon, honey.
Meal 2: (Pre-workout) Cream of rice, WPI, honey, cinnamon.
Meal 3: (Post-workout) WPI, Cluster dextrin, Creatine, Puffed rice
Meal 4: 75g rice cooked in bone broth, 150g cooked seasoned chicken thigh, 40g kimchi, half an avocado, Tamari, sesame seeds.
Meal 5: 300g potato, 250g seasoned extra lean mince, pickled onion & purple cabbage, greek yoghurt, drizzle of honey/sauce.
Meal 6: Yoghurt bowl or smoothie built around remaining calories & macros

Supplement wise I'm currently running:
AM: Electrolytes, 400mg complete magnesium, 4 x beef organ multi, 1 serve Thorne SR Glutathione (175mg), Vit D3, 2000mg fish oil, 200mg L-Theanine
Pre WO: 5mg Cialis (take every day)
PM: 400mg complete magnesium, 15mg zinc, 175mg Glutathione, 3g Taurine, 2.5g Glycine, 200mg L-Theanine, 1000mg fish oil
As required - Digestive enzymes

I'll also be adding some Medibolic Heart & Kidney / Liver Support on top of this once it arrives.

I've been on TRT through a clinic since February @ 150mg/wk Test Cyp dosed M/W/F which has had me up at around 900 at trough with no sides.
Just recently gone to EOD injections and slowly titrating up into the planned growth phase - currently at 200mg/wk.

The plan as it stands is to ramp Test up to 250-300mg/wk and bring in EQ @ 100-150mg week with first bloods to be done around Week 6.
I'm looking to err on the side of caution when it comes to the EQ as I feel pretty good with where my E2 has been sitting and don't want to bury it.
Looking at running this for 16 weeks, with compound ratios/titration after to be dictated primarily by bloodwork & any high/low E2 symptoms.

I've attached my most recent TRT renewal bloods from a couple weeks back - any feedback on these or anything else I may have missed would be amazing.
Unfortunately this log isn't going to include nuch in the way of photos of me as I have an abundance of self-imposed identifying features adorning my body.
I'll try to make up for this with some food content

welcome to the EVO family @Grim Sleeper bloods are good towards high side, but how are you going to ramp up if you using a clinic? or you going on self TRT?

Unfortunately this log isn't going to include nuch in the way of photos of me as I have an abundance of self-imposed identifying features adorning my body.

you can blur your face and your tats out and show us your base please this will be required to approve the log and move forward, we need to understand your base to help you, there are members with tats like @Titties and @Grumpy who have logs up too!

Forgot to mention sleep - I generally get around 7 hours/night. I wake a couple of times a night but usually get up feeling pretty well rested. No issues with snoring or sleep apnea. I feel like after having 3 kids who all co-slept I'm pretty well accustomed to running on short, broken sleep. I've pushed the Magnesium up as far as 800mg before bed but it got to the point where I'd have upset guts the next morning from taking too much so I've reigned that back in to a manageable level. I've also considered sourcing Melatonin or CBD but don't really want to become reliant on either of these.

cbd works well for sleep, is it legal there?

@HarleyGuy @waggat @Trenhead3cc @Kopite67 @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

 

[Kopite67]

Hey all - Aussie based reformed forum lurker here, stoked to be on board
I've tried to be as comprehensive as possible

I'm 41, 6'2, 80kg and sitting at 12% BF - Married, 3 kids and work on a FIFO-style roster.
I have trained in one facet or another for the majority of my adult life and have never been overweight, just perpetually underweight.
For the last couple of years I've been doing a heap of long distance running paired with kettlebell & sandbag training. While it was cool to push my body & mind in a different direction and explore what I'm capable of (never had a lick of endurance in me prior to this) I also credit this period with tanking my test and stripping a significant amount of muscle - especially from my legs. At the end of this phase I was around 76kg and ~10% BF.

Currently back training in the gym; for the last 12 weeks I ran a 4 day/wk split of Chest/Back, Legs, Rest. Shoulders/Arms, Legs, Rest, Cardio.
Knees were starting to scream, so I've deloaded and have just commenced a new program of 5 days/week on a Push/Pull/Legs/Rest/Repeat split taken from John Jewett's J3U.
I'll run through this program for the duration of my cycle, it's meant to be done in two 8 week blocks with a deload between each so will fit this phase perfectly.
I'm averaging 12-15k steps/day & usually a run on one of my non-gym days. I'm actively trying to reduce steps and cardio to assist with gaining weight.

Food intake is at 3500cal after running 3000 for 3 weeks and 3300 for 3 weeks and seeing no real movement on the scales. Macros are generally around 450g Carbs, 225g Protein, 100g fat.
I eat 95% organic produce - grass fed/ethically raised protein with everything cooked from scratch both at home and away at work. I'm passionate about quality food and nutrition and eat the absolute best I can. I've experimented with every conceivable diet philosophy from vegan to carnivore and everything in between but function best just eating clean, simple, real food.
No alcohol, no drugs - apart from a little test and a sprinkle of cialis

Typical day on a plate when training below - non training I'll run much the same, but with one less meal and slightly higher fat/lower carb.
Meal 1: Overnight oats, WPC, collagen, chia seeds, raspberries, yoghurt, cinnamon, honey.
Meal 2: (Pre-workout) Cream of rice, WPI, honey, cinnamon.
Meal 3: (Post-workout) WPI, Cluster dextrin, Creatine, Puffed rice
Meal 4: 75g rice cooked in bone broth, 150g cooked seasoned chicken thigh, 40g kimchi, half an avocado, Tamari, sesame seeds.
Meal 5: 300g potato, 250g seasoned extra lean mince, pickled onion & purple cabbage, greek yoghurt, drizzle of honey/sauce.
Meal 6: Yoghurt bowl or smoothie built around remaining calories & macros

Supplement wise I'm currently running:
AM: Electrolytes, 400mg complete magnesium, 4 x beef organ multi, 1 serve Thorne SR Glutathione (175mg), Vit D3, 2000mg fish oil, 200mg L-Theanine
Pre WO: 5mg Cialis (take every day)
PM: 400mg complete magnesium, 15mg zinc, 175mg Glutathione, 3g Taurine, 2.5g Glycine, 200mg L-Theanine, 1000mg fish oil
As required - Digestive enzymes

I'll also be adding some Medibolic Heart & Kidney / Liver Support on top of this once it arrives.

I've been on TRT through a clinic since February @ 150mg/wk Test Cyp dosed M/W/F which has had me up at around 900 at trough with no sides.
Just recently gone to EOD injections and slowly titrating up into the planned growth phase - currently at 200mg/wk.

The plan as it stands is to ramp Test up to 250-300mg/wk and bring in EQ @ 100-150mg week with first bloods to be done around Week 6.
I'm looking to err on the side of caution when it comes to the EQ as I feel pretty good with where my E2 has been sitting and don't want to bury it.
Looking at running this for 16 weeks, with compound ratios/titration after to be dictated primarily by bloodwork & any high/low E2 symptoms.

I've attached my most recent TRT renewal bloods from a couple weeks back - any feedback on these or anything else I may have missed would be amazing.
Unfortunately this log isn't going to include nuch in the way of photos of me as I have an abundance of self-imposed identifying features adorning my body.
I'll try to make up for this with some food content

Welcome to Evo brother. Hope to see a log up from you soon, your initial offerings are excellent. Look forward to following your journey bro

 

[Grim Sleeper]

welcome to the EVO family @Grim Sleeper bloods are good towards high side, but how are you going to ramp up if you using a clinic? or you going on self TRT?


you can blur your face and your tats out and show us your base please this will be required to approve the log and move forward, we need to understand your base to help you, there are members with tats like @Titties and @Grumpy who have logs up too!

cbd works well for sleep, is it legal there?

@HarleyGuy @waggat @Trenhead3cc @Kopite67 @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

Thanks legend!

After finding the forum I'm keen to self-manage my TRT. I've got my baseline established and at $375 per consult and $450 per vial the clinic model is not sustainable long term.

Fair call on the image, I best get to learning how to edit. I've run a photo through chat gpt, let me know if this is good enough!

I think CBD is regulated similar to test; you can pay a small fortune for it through "wellness" clinics or get it through the grey market. I haven't really looked into it a heap to be honest.

 

[HarleyGuy]

Thanks legend!

After finding the forum I'm keen to self-manage my TRT. I've got my baseline established and at $375 per consult and $450 per vial the clinic model is not sustainable long term.

Fair call on the image, I best get to learning how to edit. I've run a photo through chat gpt, let me know if this is good enough!

I think CBD is regulated similar to test; you can pay a small fortune for it through "wellness" clinics or get it through the grey market. I haven't really looked into it a heap to be honest.

Welcome to EVO family and EVO logging bro! Happy to have you here!

Good start to your log thanks for all the info and bloods look pretty decent this is a great start.

TRT clinics are evil bro, I'm glad you're getting away from that. You will get better taken care of here with the EVO family.

As for your pic (just my two cents), I'm not sure how private you need to remain but that much blur wouldn't work for me to watch your transformation and follow your goals with you. You are already really strong looking and lean so it will get down to the details pretty fast and with details we need detailed pics. If you don't need to blur out your tattoos your face blur you have is perfect.

Here's what I've always done for example (either hat down or black out face) - if I needed to blur out tattoos my pics would be unreadable:

 

[Grim Sleeper]

Welcome to EVO family and EVO logging bro! Happy to have you here!

Good start to your log thanks for all the info and bloods look pretty decent this is a great start.

TRT clinics are evil bro, I'm glad you're getting away from that. You will get better taken care of here with the EVO family.

As for your pic (just my two cents), I'm not sure how private you need to remain but that much blur wouldn't work for me to watch your transformation and follow your goals with you. You are already really strong looking and lean so it will get down to the details pretty fast and with details we need detailed pics. If you don't need to blur out your tattoos your face blur you have is perfect.

Here's what I've always done for example (either hat down or black out face) - if I needed to blur out tattoos my pics would be unreadable:


View attachment 239375View attachment 239377View attachment 239378

Thanks heaps man, really appreciate the feedback!

100% agree on the TRT clinics. I did like the security of having a script for travel, but the juice ain't worth the squeeze.

Honestly, I find it hard enough to take a decent photo of myself at the best of times so this gives me something to work on.
I'll try some different angles and get a few more decent baseline photos up. Legs and back will be pretty easy, it's just the arms front that are fairly distinctive.

 

[HarleyGuy]

I did like the security of having a script for travel

Keep your most recent Rx pharma one for travel, one with your name and Doc on it. If the date becomes old on the box it's rarely noticed and if it is you can say you keep those for travel in case they get lost by the airline, then it doesn't matter to you. Put it in your checked bags also. Always has worked for me. Get pins when you land too.

it's just the arms front that are fairly distinctive.

It's your call bro depends on your career and your own comfort level. If I wasn't a mod I'd post my full face as I have zero f*cks given LOL, and I'm a retired cop too

 

[Grim Sleeper]

Cheers for guidance today legends!
I've added a few more photos as requested to provide a better baseline along with a breakdown of today's numbers & training.

Today's Stats​

Weight: 80.7kg
BP: 128/65
Steps: 12k
Calories: 3508
Macros: 433g carbs 215g protein 100g fat
Ancillaries: 65mg Test Cyp, 5mg Tadalafil

Training​

Chest Focussed Push - Week 1 (2 RIR)
Panatta Lateral Raise (Machine)
Set 1: 25 kg x 12 [Warmup]
Set 2: 35 kg x 6 [Warmup]
Set 3: 50 kg x 11
Set 4: 50 kg x 10
Set 5: 50 kg x 10
Set 6: 50 kg x 9

Bench Press (Dumbbell)
Set 1: 17.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 6 [Warmup]
Set 3: 30 kg x 8
Set 4: 30 kg x 8
Set 5: 30 kg x 8

Hammer Strength Incline Press (Machine)
Set 1: 63.3 kg x 9
Set 2: 63.2 kg x 9
Set 3: 63.2 kg x 8

Superset
Chest Fly (Machine)
Set 1: 79 kg x 12
Set 2: 79 kg x 12
Rear Delt Reverse Fly (Machine)
Set 1: 39 kg x 12 [Warmup]
Set 2: 59 kg x 15
Set 3: 59 kg x 16

EZ Bar Triceps Pushdown
Set 1: 23 kg x 20 [Warmup]
Set 2: 27 kg x 22 [Warmup]
Set 3: 32 kg x 20
Set 4: 36 kg x 17
Set 5: 36 kg x 10

Crunch (Machine)
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 43 kg x 10

 

[Kopite67]

Cheers for guidance today legends!
I've added a few more photos as requested to provide a better baseline along with a breakdown of today's numbers & training.

Today's Stats​

Weight: 80.7kg
BP: 128/65
Steps: 12k
Calories: 3508
Macros: 433g carbs 215g protein 100g fat
Ancillaries: 65mg Test Cyp, 5mg Tadalafil

Training​

Chest Focussed Push - Week 1 (2 RIR)
Panatta Lateral Raise (Machine)
Set 1: 25 kg x 12 [Warmup]
Set 2: 35 kg x 6 [Warmup]
Set 3: 50 kg x 11
Set 4: 50 kg x 10
Set 5: 50 kg x 10
Set 6: 50 kg x 9

Bench Press (Dumbbell)
Set 1: 17.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 6 [Warmup]
Set 3: 30 kg x 8
Set 4: 30 kg x 8
Set 5: 30 kg x 8

Hammer Strength Incline Press (Machine)
Set 1: 63.3 kg x 9
Set 2: 63.2 kg x 9
Set 3: 63.2 kg x 8

Superset
Chest Fly (Machine)
Set 1: 79 kg x 12
Set 2: 79 kg x 12
Rear Delt Reverse Fly (Machine)
Set 1: 39 kg x 12 [Warmup]
Set 2: 59 kg x 15
Set 3: 59 kg x 16

EZ Bar Triceps Pushdown
Set 1: 23 kg x 20 [Warmup]
Set 2: 27 kg x 22 [Warmup]
Set 3: 32 kg x 20
Set 4: 36 kg x 17
Set 5: 36 kg x 10

Crunch (Machine)
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 43 kg x 10

Nice session brother. Love the superset you threw in. Look nice and lean already with good back development and mid section cuts. Great update bro

 

[Grim Sleeper]

Looking at locking in a starting dose and have been reading through a bunch of similar cycles and threads regarding e2 suppression.
Specifically this one and the previous discussion it was linked to:
https://www.evolutionary.org/forums/threads/equipoise-boldenone-and-estrogen-control.111055/

From what I can gather, most seem to agree that a 2:1 test to eq ratio is a solid starting point. However, the more research I do, the more cases I see where even at this ratio e2 is crushed.
With this in mind, I was thinking maybe a more conservative 2.5:1 or even 3:1 for the first 4-6 weeks may be worth considering? Something like 250 test:100 eq or 300 test:100 eq.

I could strip this back even further and go full guinea pig for the cause and run something like this with bloods every 4 weeks:
Wk.1-4: 250 test
Wk.4-8: 250 test:50 eq
Wk.8-12: Adjust ratios in line with e2 levels

This could provide some interesting anecdotal/individual data, but my e2 on TRT dosage is already up at 133pmol/L so I'd imagine upping the test by 100mg/wk could push this pretty high?

TLDR;
Starting dose:
Option 1:
250 test:100 eq
Option 2:
300 test:100 eq
Option 3:
250 test:50 eq
Option 4:
250 test

 

[Kopite67]

Looking at locking in a starting dose and have been reading through a bunch of similar cycles and threads regarding e2 suppression.
Specifically this one and the previous discussion it was linked to:
https://www.evolutionary.org/forums/threads/equipoise-boldenone-and-estrogen-control.111055/

From what I can gather, most seem to agree that a 2:1 test to eq ratio is a solid starting point. However, the more research I do, the more cases I see where even at this ratio e2 is crushed.
With this in mind, I was thinking maybe a more conservative 2.5:1 or even 3:1 for the first 4-6 weeks may be worth considering? Something like 250 test:100 eq or 300 test:100 eq.

I could strip this back even further and go full guinea pig for the cause and run something like this with bloods every 4 weeks:
Wk.1-4: 250 test
Wk.4-8: 250 test:50 eq
Wk.8-12: Adjust ratios in line with e2 levels

This could provide some interesting anecdotal/individual data, but my e2 on TRT dosage is already up at 133pmol/L so I'd imagine upping the test by 100mg/wk could push this pretty high?

TLDR;
Starting dose:
Option 1:
250 test:100 eq
Option 2:
300 test:100 eq
Option 3:
250 test:50 eq
Option 4:
250 test

Start on something conservative and go from there brother. How you react to any given compound will be completely different to someone else. So start low see how it goes and slowly increase. Is all experimental until you find your own personal sweet spot.

 

[LevButlerov]

Thanks legend!

After finding the forum I'm keen to self-manage my TRT. I've got my baseline established and at $375 per consult and $450 per vial the clinic model is not sustainable long term.

Fair call on the image, I best get to learning how to edit. I've run a photo through chat gpt, let me know if this is good enough!

I think CBD is regulated similar to test; you can pay a small fortune for it through "wellness" clinics or get it through the grey market. I haven't really looked into it a heap to be honest.

You look good lean but really still hard to see most of your size, @Grim Sleeper your log is approved and lets get more details up.

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?
how much creatine do you use ed?
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

 

[Grim Sleeper]

You look good lean but really still hard to see most of your size, @Grim Sleeper your log is approved and lets get more details up.

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?
how much creatine do you use ed?
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

Cheers for approving my log, Lev!

I'm think I'm already doing the majority of what you've asked for here in my daily log?
I'll address the rest below:

Training:
Will be logged as per yesterday's update.

Diet
Calories & macros are in my daily update.
Meals approximately every 3 hours, have included a sample day of eating in my earlier posts.
Meal 1 will often be my pre-training meal if I hit the gym early. If I hit it later I will smack some quick carbs like cream of rice prior to heading in.

Cardio
15-30 min post-workout incline treadmill, step mill or the airwalker & 1 outdoor run per week, currently capping these at 30-45 min.
Will include in daily training logs going forward.

Supplements
Are you taking high doses Vitamin C? No - will grab some today. What do you recommend for dosage?
how much creatine do you use ed? Currently at 15g
what digestive supps you use? Digestive enzymes, but only as required.
digestive enzymes? As above
multis? Beef organs, but will run a dedicated mult on top if recommended.
probiotics? Not currently - I eat a heap of fermented foods though.
psyllium husk? Not consistently, but I have it on hand.

 

[stevesmi]

Forgot to mention sleep - I generally get around 7 hours/night. I wake a couple of times a night but usually get up feeling pretty well rested. No issues with snoring or sleep apnea. I feel like after having 3 kids who all co-slept I'm pretty well accustomed to running on short, broken sleep. I've pushed the Magnesium up as far as 800mg before bed but it got to the point where I'd have upset guts the next morning from taking too much so I've reigned that back in to a manageable level. I've also considered sourcing Melatonin or CBD but don't really want to become reliant on either of these.

@Grim Sleeper that's good because sleep is crucial. Seems like you're super busy so seven hours a night can be very good for most people. Some people need a little longer.

 

[ceo]

Hey all - Aussie based reformed forum lurker here, stoked to be on board
I've tried to be as comprehensive as possible

I'm 41, 6'2, 80kg and sitting at 12% BF - Married, 3 kids and work on a FIFO-style roster.
I have trained in one facet or another for the majority of my adult life and have never been overweight, just perpetually underweight.
For the last couple of years I've been doing a heap of long distance running paired with kettlebell & sandbag training. While it was cool to push my body & mind in a different direction and explore what I'm capable of (never had a lick of endurance in me prior to this) I also credit this period with tanking my test and stripping a significant amount of muscle - especially from my legs. At the end of this phase I was around 76kg and ~10% BF.

Currently back training in the gym; for the last 12 weeks I ran a 4 day/wk split of Chest/Back, Legs, Rest. Shoulders/Arms, Legs, Rest, Cardio.
Knees were starting to scream, so I've deloaded and have just commenced a new program of 5 days/week on a Push/Pull/Legs/Rest/Repeat split taken from John Jewett's J3U.
I'll run through this program for the duration of my cycle, it's meant to be done in two 8 week blocks with a deload between each so will fit this phase perfectly.
I'm averaging 12-15k steps/day & usually a run on one of my non-gym days. I'm actively trying to reduce steps and cardio to assist with gaining weight.

Food intake is at 3500cal after running 3000 for 3 weeks and 3300 for 3 weeks and seeing no real movement on the scales. Macros are generally around 450g Carbs, 225g Protein, 100g fat.
I eat 95% organic produce - grass fed/ethically raised protein with everything cooked from scratch both at home and away at work. I'm passionate about quality food and nutrition and eat the absolute best I can. I've experimented with every conceivable diet philosophy from vegan to carnivore and everything in between but function best just eating clean, simple, real food.
No alcohol, no drugs - apart from a little test and a sprinkle of cialis

Typical day on a plate when training below - non training I'll run much the same, but with one less meal and slightly higher fat/lower carb.
Meal 1: Overnight oats, WPC, collagen, chia seeds, raspberries, yoghurt, cinnamon, honey.
Meal 2: (Pre-workout) Cream of rice, WPI, honey, cinnamon.
Meal 3: (Post-workout) WPI, Cluster dextrin, Creatine, Puffed rice
Meal 4: 75g rice cooked in bone broth, 150g cooked seasoned chicken thigh, 40g kimchi, half an avocado, Tamari, sesame seeds.
Meal 5: 300g potato, 250g seasoned extra lean mince, pickled onion & purple cabbage, greek yoghurt, drizzle of honey/sauce.
Meal 6: Yoghurt bowl or smoothie built around remaining calories & macros

Supplement wise I'm currently running:
AM: Electrolytes, 400mg complete magnesium, 4 x beef organ multi, 1 serve Thorne SR Glutathione (175mg), Vit D3, 2000mg fish oil, 200mg L-Theanine
Pre WO: 5mg Cialis (take every day)
PM: 400mg complete magnesium, 15mg zinc, 175mg Glutathione, 3g Taurine, 2.5g Glycine, 200mg L-Theanine, 1000mg fish oil
As required - Digestive enzymes

I'll also be adding some Medibolic Heart & Kidney / Liver Support on top of this once it arrives.

I've been on TRT through a clinic since February @ 150mg/wk Test Cyp dosed M/W/F which has had me up at around 900 at trough with no sides.
Just recently gone to EOD injections and slowly titrating up into the planned growth phase - currently at 200mg/wk.

The plan as it stands is to ramp Test up to 250-300mg/wk and bring in EQ @ 100-150mg week with first bloods to be done around Week 6.
I'm looking to err on the side of caution when it comes to the EQ as I feel pretty good with where my E2 has been sitting and don't want to bury it.
Looking at running this for 16 weeks, with compound ratios/titration after to be dictated primarily by bloodwork & any high/low E2 symptoms.

I've attached my most recent TRT renewal bloods from a couple weeks back - any feedback on these or anything else I may have missed would be amazing.
Unfortunately this log isn't going to include nuch in the way of photos of me as I have an abundance of self-imposed identifying features adorning my body.
I'll try to make up for this with some food content

Bros, the meals look really good and sound really nice. I haven't seen anyone eating pickled onion and purple cabbage. We used to eat a lot of cabbage back home in Alabama. @Grim Sleeper

 

[Ulter]

Thanks legend!

After finding the forum I'm keen to self-manage my TRT. I've got my baseline established and at $375 per consult and $450 per vial the clinic model is not sustainable long term.

Fair call on the image, I best get to learning how to edit. I've run a photo through chat gpt, let me know if this is good enough!

I think CBD is regulated similar to test; you can pay a small fortune for it through "wellness" clinics or get it through the grey market. I haven't really looked into it a heap to be honest.

That is definitely a rip off for TRT. @Grim Sleeper a lot of people are choosing to do self-TRT. You really can go that route and save a lot of money.

 

[Grim Sleeper]

Bros, the meals look really good and sound really nice. I haven't seen anyone eating pickled onion and purple cabbage. We used to eat a lot of cabbage back home in Alabama. @Grim Sleeper

Cheers man. I'm a slut for some pickled veg! Pickled red onion on everything

That is definitely a rip off for TRT. @Grim Sleeper a lot of people are choosing to do self-TRT. You really can go that route and save a lot of money.

It's an absolute joke in Australia, completely unjustifiable for the service/goods they provide. I have been hearing that Dave Lee is opening a new clinic for our market that will make things cheaper and more accessible, but after being involved with his previous affiliated clinic I'll believe it when I see it.

 

[Mobster]

Solid looking start to the log

 

[LevButlerov]

Cheers for approving my log, Lev!

I'm think I'm already doing the majority of what you've asked for here in my daily log?
I'll address the rest below:

Training:
Will be logged as per yesterday's update.

Diet
Calories & macros are in my daily update.
Meals approximately every 3 hours, have included a sample day of eating in my earlier posts.
Meal 1 will often be my pre-training meal if I hit the gym early. If I hit it later I will smack some quick carbs like cream of rice prior to heading in.

Cardio
15-30 min post-workout incline treadmill, step mill or the airwalker & 1 outdoor run per week, currently capping these at 30-45 min.
Will include in daily training logs going forward.

Supplements
Are you taking high doses Vitamin C? No - will grab some today. What do you recommend for dosage?
how much creatine do you use ed? Currently at 15g
what digestive supps you use? Digestive enzymes, but only as required.
digestive enzymes? As above
multis? Beef organs, but will run a dedicated mult on top if recommended.
probiotics? Not currently - I eat a heap of fermented foods though.
psyllium husk? Not consistently, but I have it on hand.

lets add 1000mgs vitamin C and work on upping creatine slowly
id like to see a multi regular and a probiotics with psyllium and lets log food as you go please

 

[2Thick]

Hey all - Aussie based reformed forum lurker here, stoked to be on board
I've tried to be as comprehensive as possible

I'm 41, 6'2, 80kg and sitting at 12% BF - Married, 3 kids and work on a FIFO-style roster.
I have trained in one facet or another for the majority of my adult life and have never been overweight, just perpetually underweight.
For the last couple of years I've been doing a heap of long distance running paired with kettlebell & sandbag training. While it was cool to push my body & mind in a different direction and explore what I'm capable of (never had a lick of endurance in me prior to this) I also credit this period with tanking my test and stripping a significant amount of muscle - especially from my legs. At the end of this phase I was around 76kg and ~10% BF.

Currently back training in the gym; for the last 12 weeks I ran a 4 day/wk split of Chest/Back, Legs, Rest. Shoulders/Arms, Legs, Rest, Cardio.
Knees were starting to scream, so I've deloaded and have just commenced a new program of 5 days/week on a Push/Pull/Legs/Rest/Repeat split taken from John Jewett's J3U.
I'll run through this program for the duration of my cycle, it's meant to be done in two 8 week blocks with a deload between each so will fit this phase perfectly.
I'm averaging 12-15k steps/day & usually a run on one of my non-gym days. I'm actively trying to reduce steps and cardio to assist with gaining weight.

Food intake is at 3500cal after running 3000 for 3 weeks and 3300 for 3 weeks and seeing no real movement on the scales. Macros are generally around 450g Carbs, 225g Protein, 100g fat.
I eat 95% organic produce - grass fed/ethically raised protein with everything cooked from scratch both at home and away at work. I'm passionate about quality food and nutrition and eat the absolute best I can. I've experimented with every conceivable diet philosophy from vegan to carnivore and everything in between but function best just eating clean, simple, real food.
No alcohol, no drugs - apart from a little test and a sprinkle of cialis

Typical day on a plate when training below - non training I'll run much the same, but with one less meal and slightly higher fat/lower carb.
Meal 1: Overnight oats, WPC, collagen, chia seeds, raspberries, yoghurt, cinnamon, honey.
Meal 2: (Pre-workout) Cream of rice, WPI, honey, cinnamon.
Meal 3: (Post-workout) WPI, Cluster dextrin, Creatine, Puffed rice
Meal 4: 75g rice cooked in bone broth, 150g cooked seasoned chicken thigh, 40g kimchi, half an avocado, Tamari, sesame seeds.
Meal 5: 300g potato, 250g seasoned extra lean mince, pickled onion & purple cabbage, greek yoghurt, drizzle of honey/sauce.
Meal 6: Yoghurt bowl or smoothie built around remaining calories & macros

Supplement wise I'm currently running:
AM: Electrolytes, 400mg complete magnesium, 4 x beef organ multi, 1 serve Thorne SR Glutathione (175mg), Vit D3, 2000mg fish oil, 200mg L-Theanine
Pre WO: 5mg Cialis (take every day)
PM: 400mg complete magnesium, 15mg zinc, 175mg Glutathione, 3g Taurine, 2.5g Glycine, 200mg L-Theanine, 1000mg fish oil
As required - Digestive enzymes

I'll also be adding some Medibolic Heart & Kidney / Liver Support on top of this once it arrives.

I've been on TRT through a clinic since February @ 150mg/wk Test Cyp dosed M/W/F which has had me up at around 900 at trough with no sides.
Just recently gone to EOD injections and slowly titrating up into the planned growth phase - currently at 200mg/wk.

The plan as it stands is to ramp Test up to 250-300mg/wk and bring in EQ @ 100-150mg week with first bloods to be done around Week 6.
I'm looking to err on the side of caution when it comes to the EQ as I feel pretty good with where my E2 has been sitting and don't want to bury it.
Looking at running this for 16 weeks, with compound ratios/titration after to be dictated primarily by bloodwork & any high/low E2 symptoms.

I've attached my most recent TRT renewal bloods from a couple weeks back - any feedback on these or anything else I may have missed would be amazing.
Unfortunately this log isn't going to include nuch in the way of photos of me as I have an abundance of self-imposed identifying features adorning my body.
I'll try to make up for this with some food content

@Grim Sleeper really looking forward to seeing this. It's a great post that you made here and I think that you are on the right route. Hopefully you get some pictures. I know that you don't want to, but just brush out the tattoos.

 

[ROIDDERS]

Cheers for approving my log, Lev!

I'm think I'm already doing the majority of what you've asked for here in my daily log?
I'll address the rest below:

Training:
Will be logged as per yesterday's update.

Diet
Calories & macros are in my daily update.
Meals approximately every 3 hours, have included a sample day of eating in my earlier posts.
Meal 1 will often be my pre-training meal if I hit the gym early. If I hit it later I will smack some quick carbs like cream of rice prior to heading in.

Cardio
15-30 min post-workout incline treadmill, step mill or the airwalker & 1 outdoor run per week, currently capping these at 30-45 min.
Will include in daily training logs going forward.

Supplements
Are you taking high doses Vitamin C? No - will grab some today. What do you recommend for dosage?
how much creatine do you use ed? Currently at 15g
what digestive supps you use? Digestive enzymes, but only as required.
digestive enzymes? As above
multis? Beef organs, but will run a dedicated mult on top if recommended.
probiotics? Not currently - I eat a heap of fermented foods though.
psyllium husk? Not consistently, but I have it on hand.

The diet looks fantastic and I like the cardio as well. Psyllium husk can be good but a lot of people don't react well to fiber. @Grim Sleeper

 

[Grim Sleeper]

Solid looking start to the log

Thank you sir!

lets add 1000mgs vitamin C and work on upping creatine slowly
id like to see a multi regular and a probiotics with psyllium and lets log food as you go please

Got the Vit C & Multi into the stack.
Had 3g psyllium tonight, will see how it agrees with me. I've had issues with it blocking me up at higher doses.

@Grim Sleeper really looking forward to seeing this. It's a great post that you made here and I think that you are on the right route. Hopefully you get some pictures. I know that you don't want to, but just brush out the tattoos.

There should be photos on my log post further back, but I'll add them to the next post too.

The diet looks fantastic and I like the cardio as well. Psyllium husk can be good but a lot of people don't react well to fiber. @Grim Sleeper

It doesn't agree with me at higher doses, will run it at a teaspoon or two a day and see if I fare any better.

 

[Grim Sleeper]

Today's Stats
Weight: 80.4kg
BP: 128/69
Steps: 13.5k
Calories: 3364
Macros: 335g carbs 216g protein 135g fat
Ancillaries: 5mg Tadalafil
Supplements:

• Electrolytes
• 15g Creatine
• Magnesium Complete 800mg
• 2000mg Vit C
• 4000mg Fish Oil
• 350mg Glutathione
• 10mcg Vit D
• 25mg Zinc
• 2g Beef Organs
• 400mg L-Theanine
• 3g Taurine

Nutrition
Higher fat/lower carb day - I tend to run these on days I don't weight train. Also forgot to make any oats last night so had to smack a quick breakfast before work.

• Meal 1: Smoothie with WPI, Almond butter, collagen, banana & cinnamon. Bagel thin with grass fed butter & salt.
• Meal 2: 4 eggs scrambled in butter w/kimchi & pickled onion. Cream of rice w/WPC, honey, banana & cinnamon.
• Meal 3: Burger bowl - Beef mince, potato, Broccolini, Purple cabbage, Avocado, Pickled onions, Olives & Peri Peri mayo.
• Meal 4: Yoghurt bowl - Greek yoghurt, raspberries, blueberries, banana, nut butter, chia jam, honey & cinnamon

Training
Rest day.
It was a fucking glorious day out here; first sunshine in a week, cool & clear. Couldn't not head out for a run.

• 30 min @ Zone 2 for 5.5km @ 5:30/km - first run in a couple of weeks so took it nice and easy. Enjoyed the sun on my skin.

Backed this up with an hour walk for another 5km after work. Feeling fresh tonight, keen to get back into the gym tomorrow!

 

[Grim Sleeper]

For those who didn't see these attached to one of my earlier posts - here is where we're starting from.

 

[Kopite67]

Today's Stats
Weight: 80.4kg
BP: 128/69
Steps: 13.5k
Calories: 3364
Macros: 335g carbs 216g protein 135g fat
Ancillaries: 5mg Tadalafil
Supplements:

• Electrolytes
• 15g Creatine
• Magnesium Complete 800mg
• 2000mg Vit C
• 4000mg Fish Oil
• 350mg Glutathione
• 10mcg Vit D
• 25mg Zinc
• 2g Beef Organs
• 400mg L-Theanine
• 3g Taurine

Nutrition
Higher fat/lower carb day - I tend to run these on days I don't weight train. Also forgot to make any oats last night so had to smack a quick breakfast before work.

• Meal 1: Smoothie with WPI, Almond butter, collagen, banana & cinnamon. Bagel thin with grass fed butter & salt.
• Meal 2: 4 eggs scrambled in butter w/kimchi & pickled onion. Cream of rice w/WPC, honey, banana & cinnamon.
• Meal 3: Burger bowl - Beef mince, potato, Broccolini, Purple cabbage, Avocado, Pickled onions, Olives & Peri Peri mayo.
• Meal 4: Yoghurt bowl - Greek yoghurt, raspberries, blueberries, banana, nut butter, chia jam, honey & cinnamon

Training
Rest day.
It was a fucking glorious day out here; first sunshine in a week, cool & clear. Couldn't not head out for a run.

• 30 min @ Zone 2 for 5.5km @ 5:30/km - first run in a couple of weeks so took it nice and easy. Enjoyed the sun on my skin.

Backed this up with an hour walk for another 5km after work. Feeling fresh tonight, keen to get back into the gym tomorrow!

Great looking meals brother. The burger bowl in particular looks pretty delicious

 

[Grim Sleeper]

Some food from the last couple of days
Burger bowl from tonight, Daily overnight oats, Chicken thighs & rice

 

[Kopite67]

Some food from the last couple of days
Burger bowl from tonight, Daily overnight oats, Chicken thighs & rice
View attachment 240140View attachment 240141View attachment 240142

Beautiful food porn

 

[LevButlerov]

Got the Vit C & Multi into the stack.
Had 3g psyllium tonight, will see how it agrees with me. I've had issues with it blocking me up at higher doses.

you can do 5-10 grams of psyllium just add more water

 

[LevButlerov]

Today's Stats
Weight: 80.4kg
BP: 128/69
Steps: 13.5k
Calories: 3364
Macros: 335g carbs 216g protein 135g fat
Ancillaries: 5mg Tadalafil
Supplements:

• Electrolytes
• 15g Creatine
• Magnesium Complete 800mg
• 2000mg Vit C
• 4000mg Fish Oil
• 350mg Glutathione
• 10mcg Vit D
• 25mg Zinc
• 2g Beef Organs
• 400mg L-Theanine
• 3g Taurine

Nutrition
Higher fat/lower carb day - I tend to run these on days I don't weight train. Also forgot to make any oats last night so had to smack a quick breakfast before work.

• Meal 1: Smoothie with WPI, Almond butter, collagen, banana & cinnamon. Bagel thin with grass fed butter & salt.
• Meal 2: 4 eggs scrambled in butter w/kimchi & pickled onion. Cream of rice w/WPC, honey, banana & cinnamon.
• Meal 3: Burger bowl - Beef mince, potato, Broccolini, Purple cabbage, Avocado, Pickled onions, Olives & Peri Peri mayo.
• Meal 4: Yoghurt bowl - Greek yoghurt, raspberries, blueberries, banana, nut butter, chia jam, honey & cinnamon

Training
Rest day.
It was a fucking glorious day out here; first sunshine in a week, cool & clear. Couldn't not head out for a run.

• 30 min @ Zone 2 for 5.5km @ 5:30/km - first run in a couple of weeks so took it nice and easy. Enjoyed the sun on my skin.

Backed this up with an hour walk for another 5km after work. Feeling fresh tonight, keen to get back into the gym tomorrow!

For those who didn't see these attached to one of my earlier posts - here is where we're starting from.

View attachment 240125View attachment 240126View attachment 240127

legs look good pumped nicely!

Some food from the last couple of days
Burger bowl from tonight, Daily overnight oats, Chicken thighs & rice
View attachment 240140View attachment 240141View attachment 240142

beautiful food porn love it

 

[ceo]

Cheers man. I'm a slut for some pickled veg! Pickled red onion on everything

Bros, you should have been at Granny CEO's house back in those days. She used to have a lot of it.

 

[ROIDDERS]

It doesn't agree with me at higher doses, will run it at a teaspoon or two a day and see if I fare any better.

That is a smart choice.

 

[Grim Sleeper]

you can do 5-10 grams of psyllium just add more water

That is a smart choice.

Ok so the psyllium results after last night's taste were not pleasant. RIP work toilet.
Maybe just the gut adjusting but if my morning starts like that again the psyllium will be going in the bin.

 

[LevButlerov]

Ok so the psyllium results after last night's taste were not pleasant. RIP work toilet.
Maybe just the gut adjusting but if my morning starts like that again the psyllium will be going in the bin.

what do you mean like diarrhea or what happened? details please because the psyllium could be flushing out toxic waste from you now

 

[Grim Sleeper]

what do you mean like diarrhea or what happened? details please because the psyllium could be flushing out toxic waste from you now

When I take it in smaller amounts I seem to get one large, regular bowel movement followed by a bunch of semi-liquid an hour or two later.
Last time I did a higher dose (20g) I was backed up for 2 days and could barely eat. Not ideal for a bulk.

 

[LevButlerov]

When I take it in smaller amounts I seem to get one large, regular bowel movement followed by a bunch of semi-liquid an hour or two later.
Last time I did a higher dose (20g) I was backed up for 2 days and could barely eat. Not ideal for a bulk.

lets stay with smaller amounts, if you have this kind of bowels it means you have a lot of built up junk in your gut, its helping flush it out

 

[Grim Sleeper]

Today's Stats
Weight: 80.7kg
BP: 125/60
Steps: 13.5k
Calories: 3580
Macros: 423g carbs 230g protein 117g fat
Ancillaries: 85mg Test C, 5mg Tadalafil
Supplements:

• Electrolytes
• 20g Creatine
• Multivitamin
• Magnesium Complete 800mg
• 1000mg Vit C
• 5000mg Fish Oil
• 350mg Glutathione
• 10mcg Vit D
• 25mg Zinc
• 2g Beef Organs
• 400mg L-Theanine
• 3g Taurine

Nutrition

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Coconut water & milk, WPI, Rice Bubbles, Honey
• Meal 3: Chicken thighs, Rice, Avo, Kimchi, Pickled onions, Tamari
• Meal 4: Chicken & Zucchini burgers with air fried potato chips.

Sleep
2/10 - had some weird indigestion/chest tightness and couldn't get to sleep for hours. Kept waking up through the night with numb hands. Woke up feeling like utter shit with elevated pulse, brain fog and low level anxiety.

Training
Zero motivation after last night's sleep deprivation therapy. Decided to compound it and go caffeine free so as not to push the heart too hard. Was a proper grind.

Pull A
Iso-Lateral High Row
Set 1: 20 kg x 10 [Warmup]
Set 2: 30 kg x 11
Set 3: 30 kg x 10
Set 4: 30 kg x 10

T Bar Row Machine
Set 1: 15 kg x 12 [Warmup]
Set 2: 30 kg x 8 [Warmup]
Set 3: 40 kg x 9
Set 4: 40 kg x 8

Iso-Lateral Low Row (Lat Bias)
Set 1: 31.3 kg x 15
Set 2: 41.3 kg x 10

Iso Seated Row (Upper Back Bias)
Set 1: 31.3 kg x 12 [Warmup]
Set 2: 41.3 kg x 10
Set 3: 41.3 kg x 10
Set 4: 41.3 kg x 10

Preacher Curl (Dumbbell)
Set 1: 10 kg x 6 [Warmup]
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 9

Cross Body Hammer Curl (Cable)
Set 1: 15 kg x 11
Set 2: 15 kg x 9
Set 3: 15 kg x 9

Seated Wrist Extension (Dumbells)
Set 1: 7 kg x 17
Set 2: 9 kg x 13
Set 3: 9 kg x 10

15 min Treadmill @5km/hr, Incline 12.

 

[Kopite67]

Today's Stats
Weight: 80.7kg
BP: 125/60
Steps: 13.5k
Calories: 3580
Macros: 423g carbs 230g protein 117g fat
Ancillaries: 85mg Test C, 5mg Tadalafil
Supplements:

• Electrolytes
• 20g Creatine
• Multivitamin
• Magnesium Complete 800mg
• 1000mg Vit C
• 5000mg Fish Oil
• 350mg Glutathione
• 10mcg Vit D
• 25mg Zinc
• 2g Beef Organs
• 400mg L-Theanine
• 3g Taurine

Nutrition

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Coconut water & milk, WPI, Rice Bubbles, Honey
• Meal 3: Chicken thighs, Rice, Avo, Kimchi, Pickled onions, Tamari
• Meal 4: Chicken & Zucchini burgers with air fried potato chips.

Sleep
2/10 - had some weird indigestion/chest tightness and couldn't get to sleep for hours. Kept waking up through the night with numb hands. Woke up feeling like utter shit with elevated pulse, brain fog and low level anxiety.

Training
Zero motivation after last night's sleep deprivation therapy. Decided to compound it and go caffeine free so as not to push the heart too hard. Was a proper grind.

Pull A
Iso-Lateral High Row
Set 1: 20 kg x 10 [Warmup]
Set 2: 30 kg x 11
Set 3: 30 kg x 10
Set 4: 30 kg x 10

T Bar Row Machine
Set 1: 15 kg x 12 [Warmup]
Set 2: 30 kg x 8 [Warmup]
Set 3: 40 kg x 9
Set 4: 40 kg x 8

Iso-Lateral Low Row (Lat Bias)
Set 1: 31.3 kg x 15
Set 2: 41.3 kg x 10

Iso Seated Row (Upper Back Bias)
Set 1: 31.3 kg x 12 [Warmup]
Set 2: 41.3 kg x 10
Set 3: 41.3 kg x 10
Set 4: 41.3 kg x 10

Preacher Curl (Dumbbell)
Set 1: 10 kg x 6 [Warmup]
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 9

Cross Body Hammer Curl (Cable)
Set 1: 15 kg x 11
Set 2: 15 kg x 9
Set 3: 15 kg x 9

Seated Wrist Extension (Dumbells)
Set 1: 7 kg x 17
Set 2: 9 kg x 13
Set 3: 9 kg x 10

15 min Treadmill @5km/hr, Incline 12.

That is really grinding a workout brother. Tough to do, brilliant to actually finish. Hope you get a bit better rest tonight legend

 

[Ulter]

It's an absolute joke in Australia, completely unjustifiable for the service/goods they provide. I have been hearing that Dave Lee is opening a new clinic for our market that will make things cheaper and more accessible, but after being involved with his previous affiliated clinic I'll believe it when I see it.

don't go through that tool job for your trt. he is a scammer and phoney

just do self trt.

 

[2Thick]

There should be photos on my log post further back, but I'll add them to the next post too.

awesome to hear!

 

[waggat]

Hey all - Aussie based reformed forum lurker here, stoked to be on board
I've tried to be as comprehensive as possible

I'm 41, 6'2, 80kg and sitting at 12% BF - Married, 3 kids and work on a FIFO-style roster.
I have trained in one facet or another for the majority of my adult life and have never been overweight, just perpetually underweight.
For the last couple of years I've been doing a heap of long distance running paired with kettlebell & sandbag training. While it was cool to push my body & mind in a different direction and explore what I'm capable of (never had a lick of endurance in me prior to this) I also credit this period with tanking my test and stripping a significant amount of muscle - especially from my legs. At the end of this phase I was around 76kg and ~10% BF.

Currently back training in the gym; for the last 12 weeks I ran a 4 day/wk split of Chest/Back, Legs, Rest. Shoulders/Arms, Legs, Rest, Cardio.
Knees were starting to scream, so I've deloaded and have just commenced a new program of 5 days/week on a Push/Pull/Legs/Rest/Repeat split taken from John Jewett's J3U.
I'll run through this program for the duration of my cycle, it's meant to be done in two 8 week blocks with a deload between each so will fit this phase perfectly.
I'm averaging 12-15k steps/day & usually a run on one of my non-gym days. I'm actively trying to reduce steps and cardio to assist with gaining weight.

Food intake is at 3500cal after running 3000 for 3 weeks and 3300 for 3 weeks and seeing no real movement on the scales. Macros are generally around 450g Carbs, 225g Protein, 100g fat.
I eat 95% organic produce - grass fed/ethically raised protein with everything cooked from scratch both at home and away at work. I'm passionate about quality food and nutrition and eat the absolute best I can. I've experimented with every conceivable diet philosophy from vegan to carnivore and everything in between but function best just eating clean, simple, real food.
No alcohol, no drugs - apart from a little test and a sprinkle of cialis

Typical day on a plate when training below - non training I'll run much the same, but with one less meal and slightly higher fat/lower carb.
Meal 1: Overnight oats, WPC, collagen, chia seeds, raspberries, yoghurt, cinnamon, honey.
Meal 2: (Pre-workout) Cream of rice, WPI, honey, cinnamon.
Meal 3: (Post-workout) WPI, Cluster dextrin, Creatine, Puffed rice
Meal 4: 75g rice cooked in bone broth, 150g cooked seasoned chicken thigh, 40g kimchi, half an avocado, Tamari, sesame seeds.
Meal 5: 300g potato, 250g seasoned extra lean mince, pickled onion & purple cabbage, greek yoghurt, drizzle of honey/sauce.
Meal 6: Yoghurt bowl or smoothie built around remaining calories & macros

Supplement wise I'm currently running:
AM: Electrolytes, 400mg complete magnesium, 4 x beef organ multi, 1 serve Thorne SR Glutathione (175mg), Vit D3, 2000mg fish oil, 200mg L-Theanine
Pre WO: 5mg Cialis (take every day)
PM: 400mg complete magnesium, 15mg zinc, 175mg Glutathione, 3g Taurine, 2.5g Glycine, 200mg L-Theanine, 1000mg fish oil
As required - Digestive enzymes

I'll also be adding some Medibolic Heart & Kidney / Liver Support on top of this once it arrives.

I've been on TRT through a clinic since February @ 150mg/wk Test Cyp dosed M/W/F which has had me up at around 900 at trough with no sides.
Just recently gone to EOD injections and slowly titrating up into the planned growth phase - currently at 200mg/wk.

The plan as it stands is to ramp Test up to 250-300mg/wk and bring in EQ @ 100-150mg week with first bloods to be done around Week 6.
I'm looking to err on the side of caution when it comes to the EQ as I feel pretty good with where my E2 has been sitting and don't want to bury it.
Looking at running this for 16 weeks, with compound ratios/titration after to be dictated primarily by bloodwork & any high/low E2 symptoms.

I've attached my most recent TRT renewal bloods from a couple weeks back - any feedback on these or anything else I may have missed would be amazing.
Unfortunately this log isn't going to include nuch in the way of photos of me as I have an abundance of self-imposed identifying features adorning my body.
I'll try to make up for this with some food content

Hey mate.

Welcome and awesome start to your log!

Looks like you've got everything dialled in pretty well. Meals and macros look good.

Your blood results look spot on and show 150/week puts you where you want to be for TRT.

Cheers for guidance today legends!
I've added a few more photos as requested to provide a better baseline along with a breakdown of today's numbers & training.

Today's Stats​

Weight: 80.7kg
BP: 128/65
Steps: 12k
Calories: 3508
Macros: 433g carbs 215g protein 100g fat
Ancillaries: 65mg Test Cyp, 5mg Tadalafil

Training​

Chest Focussed Push - Week 1 (2 RIR)
Panatta Lateral Raise (Machine)
Set 1: 25 kg x 12 [Warmup]
Set 2: 35 kg x 6 [Warmup]
Set 3: 50 kg x 11
Set 4: 50 kg x 10
Set 5: 50 kg x 10
Set 6: 50 kg x 9

Bench Press (Dumbbell)
Set 1: 17.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 6 [Warmup]
Set 3: 30 kg x 8
Set 4: 30 kg x 8
Set 5: 30 kg x 8

Hammer Strength Incline Press (Machine)
Set 1: 63.3 kg x 9
Set 2: 63.2 kg x 9
Set 3: 63.2 kg x 8

Superset
Chest Fly (Machine)
Set 1: 79 kg x 12
Set 2: 79 kg x 12
Rear Delt Reverse Fly (Machine)
Set 1: 39 kg x 12 [Warmup]
Set 2: 59 kg x 15
Set 3: 59 kg x 16

EZ Bar Triceps Pushdown
Set 1: 23 kg x 20 [Warmup]
Set 2: 27 kg x 22 [Warmup]
Set 3: 32 kg x 20
Set 4: 36 kg x 17
Set 5: 36 kg x 10

Crunch (Machine)
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 43 kg x 10

Nice looking workout mate. I'm a big fan of John Jewett. Push pull legs 5 days a week is pretty much perfect IMO.

Looking at locking in a starting dose and have been reading through a bunch of similar cycles and threads regarding e2 suppression.
Specifically this one and the previous discussion it was linked to:
https://www.evolutionary.org/forums/threads/equipoise-boldenone-and-estrogen-control.111055/

From what I can gather, most seem to agree that a 2:1 test to eq ratio is a solid starting point. However, the more research I do, the more cases I see where even at this ratio e2 is crushed.
With this in mind, I was thinking maybe a more conservative 2.5:1 or even 3:1 for the first 4-6 weeks may be worth considering? Something like 250 test:100 eq or 300 test:100 eq.

I could strip this back even further and go full guinea pig for the cause and run something like this with bloods every 4 weeks:
Wk.1-4: 250 test
Wk.4-8: 250 test:50 eq
Wk.8-12: Adjust ratios in line with e2 levels

This could provide some interesting anecdotal/individual data, but my e2 on TRT dosage is already up at 133pmol/L so I'd imagine upping the test by 100mg/wk could push this pretty high?

TLDR;
Starting dose:
Option 1:
250 test:100 eq
Option 2:
300 test:100 eq
Option 3:
250 test:50 eq
Option 4:
250 test

Based on you E2 of 133 on the 150/week for TRT, I reckon you could maybe do 250/week without the need for any EQ/AI. On that basis, I definitely wouldn't go Option 1.

How long have you been on TRT (sorry if I missed it)?

 

[Grim Sleeper]

Hey mate.

Welcome and awesome start to your log!

Looks like you've got everything dialled in pretty well. Meals and macros look good.

Your blood results look spot on and show 150/week puts you where you want to be for TRT.

Nice looking workout mate. I'm a big fan of John Jewett. Push pull legs 5 days a week is pretty much perfect IMO.


Based on you E2 of 133 on the 150/week for TRT, I reckon you could maybe do 250/week without the need for any EQ/AI. On that basis, I definitely wouldn't go Option 1.

How long have you been on TRT (sorry if I missed it)?

Thanks for the feedback legend!

I'm liking the John Jewett program so far. It's really well structured and removes the temptation to chase the logbook.

Been on TRT since February, I feel good at 150/wk and have zero sides.
I've started pushing test up toward 300 this week, will start the EQ low and pull bloods early on to get a gauge on how it interacts with my e2 and go from there.

 

[Grim Sleeper]

don't go through that tool job for your trt. he is a scammer and phoney

just do self trt.

That's the plan brother. On paper I'm as qualified as he is to manage TRT patients anyway.

 

[Grim Sleeper]

That is really grinding a workout brother. Tough to do, brilliant to actually finish. Hope you get a bit better rest tonight legend

9 hours last night ready to smoke legs today

 

[LevButlerov]

Today's Stats
Weight: 80.7kg
BP: 125/60
Steps: 13.5k
Calories: 3580
Macros: 423g carbs 230g protein 117g fat
Ancillaries: 85mg Test C, 5mg Tadalafil
Supplements:

• Electrolytes
• 20g Creatine
• Multivitamin
• Magnesium Complete 800mg
• 1000mg Vit C
• 5000mg Fish Oil
• 350mg Glutathione
• 10mcg Vit D
• 25mg Zinc
• 2g Beef Organs
• 400mg L-Theanine
• 3g Taurine

Nutrition

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Coconut water & milk, WPI, Rice Bubbles, Honey
• Meal 3: Chicken thighs, Rice, Avo, Kimchi, Pickled onions, Tamari
• Meal 4: Chicken & Zucchini burgers with air fried potato chips.

Sleep
2/10 - had some weird indigestion/chest tightness and couldn't get to sleep for hours. Kept waking up through the night with numb hands. Woke up feeling like utter shit with elevated pulse, brain fog and low level anxiety.

Training
Zero motivation after last night's sleep deprivation therapy. Decided to compound it and go caffeine free so as not to push the heart too hard. Was a proper grind.

Pull A
Iso-Lateral High Row
Set 1: 20 kg x 10 [Warmup]
Set 2: 30 kg x 11
Set 3: 30 kg x 10
Set 4: 30 kg x 10

T Bar Row Machine
Set 1: 15 kg x 12 [Warmup]
Set 2: 30 kg x 8 [Warmup]
Set 3: 40 kg x 9
Set 4: 40 kg x 8

Iso-Lateral Low Row (Lat Bias)
Set 1: 31.3 kg x 15
Set 2: 41.3 kg x 10

Iso Seated Row (Upper Back Bias)
Set 1: 31.3 kg x 12 [Warmup]
Set 2: 41.3 kg x 10
Set 3: 41.3 kg x 10
Set 4: 41.3 kg x 10

Preacher Curl (Dumbbell)
Set 1: 10 kg x 6 [Warmup]
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 9

Cross Body Hammer Curl (Cable)
Set 1: 15 kg x 11
Set 2: 15 kg x 9
Set 3: 15 kg x 9

Seated Wrist Extension (Dumbells)
Set 1: 7 kg x 17
Set 2: 9 kg x 13
Set 3: 9 kg x 10

15 min Treadmill @5km/hr, Incline 12.

good training strong row seated you can do 50s I bet
on the sleep did you try drinking apple cider vinegar and digestive enzymes with probiotics before bed?

 

[Grim Sleeper]

good training strong row seated you can do 50s I bet
on the sleep did you try drinking apple cider vinegar and digestive enzymes with probiotics before bed?

I did Mag, Taurine, Glutathione & Baking soda last night. I usually do digestive enzymes with my last meal of the day.
I'll try the ACV & Probiotics, would need to drop the baking soda if doing ACV yeah?

 

[Ulter]

That's the plan brother. On paper I'm as qualified as he is to manage TRT patients anyway.

yeah i don't like that guy. just a social media scammer

 

[ROIDDERS]

Ok so the psyllium results after last night's taste were not pleasant. RIP work toilet.
Maybe just the gut adjusting but if my morning starts like that again the psyllium will be going in the bin.

high fiber doesn't work on everyone. some people do not react well

 

[Grim Sleeper]

Today's Stats
Weight: 80.7kg
BP: 125/71
Steps: 14.8k
Calories: 3622
Macros: 472g carbs 237g protein 90g fat
Ancillaries: 5mg Tadalafil

Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 1000mg Vit C
• 5000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete

Nutrition

Higher carbs today to fuel training legs. Meal 2 split into pre & post workout.

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2a: Cream of rice, banana, honey, salt, WPI
• Meal 2b: Coconut water & milk, WPI, Rice Bubbles
• Meal 3: Chicken thighs, Bone Broth Rice, Avo, Kimchi, Pickled onions, Tamari
• Meal 4: Minced beef, air fried potato, Purple cabbage, Avo, Pickled onions, Peri Peri mayo.

Sleep
9/10 - 9 hrs, about as good as it gets for me. Woke once or twice to piss and that's about it.

Training
Fuelled properly and went in with heaps of energy. Pretty brutal session with a couple big compounds back to back. Quads were screaming by the time I got to extensions.


Quad Focussed Legs

Seated Leg Curl (Machine)
Set 1: 29 kg x 12 [Warmup]
Set 2: 43 kg x 6 [Warmup]
Set 3: 57 kg x 8
Set 4: 52 kg x 12
Set 5: 52 kg x 11
Set 6: 52 kg x 10

Hack Squat
Set 1: 40 kg x 12 [Warmup]
Set 2: 80 kg x 6 [Warmup]
Set 3: 120 kg x 12
Set 4: 140 kg x 9

Hammer Strength Leg Press
Set 1: 193 kg x 12
Set 2: 193 kg x 14
Set 3: 193 kg x 13

Hip Adduction Machine
Set 1: 57 kg x 15
Set 2: 57 kg x 10

Leg Extension
With pad to extend range.
Set 1: 50 kg x 12 [Warmup]
Set 2: 68 kg x 12
Set 3: 68 kg x 11
Set 4: 68 kg x 9

Hammer Strength Standing Calf Raise
Set 1: 115 kg x 24
Set 2: 115 kg x 20
Set 3: 115 kg x 16
Set 4: 115 kg x 13

15 min Step Mill - Speed 4-15
HR range 140 -165bpm

 

[Grim Sleeper]

high fiber doesn't work on everyone. some people do not react well

Man after doing the whole carnivore thing a couple years back I think my body is still relearning what the fuck fibre even is.

 

[ROIDDERS]

Man after doing the whole carnivore thing a couple years back I think my body is still relearning what the fuck fibre even is.

some people have to avoid fiber. and that could be it too

 

[LevButlerov]

I did Mag, Taurine, Glutathione & Baking soda last night. I usually do digestive enzymes with my last meal of the day.
I'll try the ACV & Probiotics, would need to drop the baking soda if doing ACV yeah?

you need to drop baking soda, take apple cider vinegar, way better for digestion

 

[Kopite67]

Today's Stats
Weight: 80.7kg
BP: 125/71
Steps: 14.8k
Calories: 3622
Macros: 472g carbs 237g protein 90g fat
Ancillaries: 5mg Tadalafil

Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 1000mg Vit C
• 5000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete

Nutrition

Higher carbs today to fuel training legs. Meal 2 split into pre & post workout.

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2a: Cream of rice, banana, honey, salt, WPI
• Meal 2b: Coconut water & milk, WPI, Rice Bubbles
• Meal 3: Chicken thighs, Bone Broth Rice, Avo, Kimchi, Pickled onions, Tamari
• Meal 4: Minced beef, air fried potato, Purple cabbage, Avo, Pickled onions, Peri Peri mayo.

Sleep
9/10 - 9 hrs, about as good as it gets for me. Woke once or twice to piss and that's about it.

Training
Fuelled properly and went in with heaps of energy. Pretty brutal session with a couple big compounds back to back. Quads were screaming by the time I got to extensions.


Quad Focussed Legs

Seated Leg Curl (Machine)
Set 1: 29 kg x 12 [Warmup]
Set 2: 43 kg x 6 [Warmup]
Set 3: 57 kg x 8
Set 4: 52 kg x 12
Set 5: 52 kg x 11
Set 6: 52 kg x 10

Hack Squat
Set 1: 40 kg x 12 [Warmup]
Set 2: 80 kg x 6 [Warmup]
Set 3: 120 kg x 12
Set 4: 140 kg x 9

Hammer Strength Leg Press
Set 1: 193 kg x 12
Set 2: 193 kg x 14
Set 3: 193 kg x 13

Hip Adduction Machine
Set 1: 57 kg x 15
Set 2: 57 kg x 10

Leg Extension
With pad to extend range.
Set 1: 50 kg x 12 [Warmup]
Set 2: 68 kg x 12
Set 3: 68 kg x 11
Set 4: 68 kg x 9

Hammer Strength Standing Calf Raise
Set 1: 115 kg x 24
Set 2: 115 kg x 20
Set 3: 115 kg x 16
Set 4: 115 kg x 13

15 min Step Mill - Speed 4-15
HR range 140 -165bpm

Great update brother. Strong hack squats and leg press bro. Top leg workout

 

[Grim Sleeper]

Today's Stats
Weight: 80.5kg
BP: 125/71
Steps: 12.5k
Calories: 3622
Macros: 415g carbs 226g protein 98g fat
Ancillaries: 85mg Test C, 40mg EQ, 5mg Tadalafil

Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 1000mg Vit C
• 6000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete
• 30ml ACV

Nutrition

Higher carbs today to fuel training legs. Meal 2 split into pre & post workout.

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Coconut water & milk, WPI, Rice Bubbles
• Meal 3: Chicken thighs, Bone Broth Rice, Avo, Kimchi, Pickled onions, Tamari
• Meal 4: Chicken & Zucchini burgers with air fried potato chips.

Sleep
3/10 - Struggled again to fall asleep, had a bit of reflux and woke frequently with numb hands. Frustrating night. Ordered some Melatonin today from one of our trusted vendors, hoping that helps things along.

Training
Felt surprisingly good after a healthy dose of stimulants.

Shoulder Focussed Push

Lateral Raise (Machine)
Set 1: 25 kg x 12 [Warmup]
Set 2: 35 kg x 6 [Warmup]
Set 3: 50 kg x 15
Set 4: 50 kg x 15
Set 5: 50 kg x 11
Set 6: 50 kg x 10

Shoulder Press (Machine Plates)
Set 1: 45.4 kg x 8 [Warmup]
Set 2: 65.4 kg x 9
Set 3: 65.4 kg x 9
Set 4: 65.4 kg x 9

Close Grip Press (Machine)
Set 1: 43.2 kg x 8 [Warmup]
Set 2: 60 kg x 8
Set 3: 50 kg x 8
Set 4: 50 kg x 9

Superset
Reverse Fly Single Arm (Cable)
"Verve Stack"
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 15 kg x 8

Low Cable Fly Crossovers
"Verve Stack"
Set 1: 10 kg x 15
Set 2: 15 kg x 9
Set 3: 10 kg x 13

Overhead Triceps Extension (Cable)
"Verve Stack"
Set 1: 10 kg x 16
Set 2: 15 kg x 10
Set 3: 15 kg x 7
Set 4: 10 kg x 10

Crunch (Machine)
Set 1: 36 kg x 26
Set 2: 50 kg x 10
Set 3: 43 kg x 12
Set 4: 43 kg x 12

20 min Incline Treadmill @ incline level 12, 5km/hr

 

[Kopite67]

Today's Stats
Weight: 80.5kg
BP: 125/71
Steps: 12.5k
Calories: 3622
Macros: 415g carbs 226g protein 98g fat
Ancillaries: 85mg Test C, 40mg EQ, 5mg Tadalafil

Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 1000mg Vit C
• 6000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete
• 30ml ACV

Nutrition

Higher carbs today to fuel training legs. Meal 2 split into pre & post workout.

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Coconut water & milk, WPI, Rice Bubbles
• Meal 3: Chicken thighs, Bone Broth Rice, Avo, Kimchi, Pickled onions, Tamari
• Meal 4: Chicken & Zucchini burgers with air fried potato chips.

Sleep
3/10 - Struggled again to fall asleep, had a bit of reflux and woke frequently with numb hands. Frustrating night. Ordered some Melatonin today from one of our trusted vendors, hoping that helps things along.

Training
Felt surprisingly good after a healthy dose of stimulants.

Shoulder Focussed Push

Lateral Raise (Machine)
Set 1: 25 kg x 12 [Warmup]
Set 2: 35 kg x 6 [Warmup]
Set 3: 50 kg x 15
Set 4: 50 kg x 15
Set 5: 50 kg x 11
Set 6: 50 kg x 10

Shoulder Press (Machine Plates)
Set 1: 45.4 kg x 8 [Warmup]
Set 2: 65.4 kg x 9
Set 3: 65.4 kg x 9
Set 4: 65.4 kg x 9

Close Grip Press (Machine)
Set 1: 43.2 kg x 8 [Warmup]
Set 2: 60 kg x 8
Set 3: 50 kg x 8
Set 4: 50 kg x 9

Superset
Reverse Fly Single Arm (Cable)
"Verve Stack"
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 15 kg x 8

Low Cable Fly Crossovers
"Verve Stack"
Set 1: 10 kg x 15
Set 2: 15 kg x 9
Set 3: 10 kg x 13

Overhead Triceps Extension (Cable)
"Verve Stack"
Set 1: 10 kg x 16
Set 2: 15 kg x 10
Set 3: 15 kg x 7
Set 4: 10 kg x 10

Crunch (Machine)
Set 1: 36 kg x 26
Set 2: 50 kg x 10
Set 3: 43 kg x 12
Set 4: 43 kg x 12

20 min Incline Treadmill @ incline level 12, 5km/hr

Great update brother

 

[LevButlerov]

Today's Stats
Weight: 80.5kg
BP: 125/71
Steps: 12.5k
Calories: 3622
Macros: 415g carbs 226g protein 98g fat
Ancillaries: 85mg Test C, 40mg EQ, 5mg Tadalafil

Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 1000mg Vit C
• 6000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete
• 30ml ACV

Nutrition

Higher carbs today to fuel training legs. Meal 2 split into pre & post workout.

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Coconut water & milk, WPI, Rice Bubbles
• Meal 3: Chicken thighs, Bone Broth Rice, Avo, Kimchi, Pickled onions, Tamari
• Meal 4: Chicken & Zucchini burgers with air fried potato chips.

Sleep
3/10 - Struggled again to fall asleep, had a bit of reflux and woke frequently with numb hands. Frustrating night. Ordered some Melatonin today from one of our trusted vendors, hoping that helps things along.

Training
Felt surprisingly good after a healthy dose of stimulants.

Shoulder Focussed Push

Lateral Raise (Machine)
Set 1: 25 kg x 12 [Warmup]
Set 2: 35 kg x 6 [Warmup]
Set 3: 50 kg x 15
Set 4: 50 kg x 15
Set 5: 50 kg x 11
Set 6: 50 kg x 10

Shoulder Press (Machine Plates)
Set 1: 45.4 kg x 8 [Warmup]
Set 2: 65.4 kg x 9
Set 3: 65.4 kg x 9
Set 4: 65.4 kg x 9

Close Grip Press (Machine)
Set 1: 43.2 kg x 8 [Warmup]
Set 2: 60 kg x 8
Set 3: 50 kg x 8
Set 4: 50 kg x 9

Superset
Reverse Fly Single Arm (Cable)
"Verve Stack"
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 15 kg x 8

Low Cable Fly Crossovers
"Verve Stack"
Set 1: 10 kg x 15
Set 2: 15 kg x 9
Set 3: 10 kg x 13

Overhead Triceps Extension (Cable)
"Verve Stack"
Set 1: 10 kg x 16
Set 2: 15 kg x 10
Set 3: 15 kg x 7
Set 4: 10 kg x 10

Crunch (Machine)
Set 1: 36 kg x 26
Set 2: 50 kg x 10
Set 3: 43 kg x 12
Set 4: 43 kg x 12

20 min Incline Treadmill @ incline level 12, 5km/hr

good update I see the big superset there big pump! well done!

@HarleyGuy @Grumpy @LH5515 @Yuri @bss @rizzlekdizzle @Ohdamn

 

[Grumpy]

Love the shoulder focused push session
Adding the Superset is elite

 

[bss]

Today's Stats
Weight: 80.5kg
BP: 125/71
Steps: 12.5k
Calories: 3622
Macros: 415g carbs 226g protein 98g fat
Ancillaries: 85mg Test C, 40mg EQ, 5mg Tadalafil

Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 1000mg Vit C
• 6000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete
• 30ml ACV

Nutrition

Higher carbs today to fuel training legs. Meal 2 split into pre & post workout.

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Coconut water & milk, WPI, Rice Bubbles
• Meal 3: Chicken thighs, Bone Broth Rice, Avo, Kimchi, Pickled onions, Tamari
• Meal 4: Chicken & Zucchini burgers with air fried potato chips.

Sleep
3/10 - Struggled again to fall asleep, had a bit of reflux and woke frequently with numb hands. Frustrating night. Ordered some Melatonin today from one of our trusted vendors, hoping that helps things along.

Training
Felt surprisingly good after a healthy dose of stimulants.

Shoulder Focussed Push

Lateral Raise (Machine)
Set 1: 25 kg x 12 [Warmup]
Set 2: 35 kg x 6 [Warmup]
Set 3: 50 kg x 15
Set 4: 50 kg x 15
Set 5: 50 kg x 11
Set 6: 50 kg x 10

Shoulder Press (Machine Plates)
Set 1: 45.4 kg x 8 [Warmup]
Set 2: 65.4 kg x 9
Set 3: 65.4 kg x 9
Set 4: 65.4 kg x 9

Close Grip Press (Machine)
Set 1: 43.2 kg x 8 [Warmup]
Set 2: 60 kg x 8
Set 3: 50 kg x 8
Set 4: 50 kg x 9

Superset
Reverse Fly Single Arm (Cable)
"Verve Stack"
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Set 3: 15 kg x 8

Low Cable Fly Crossovers
"Verve Stack"
Set 1: 10 kg x 15
Set 2: 15 kg x 9
Set 3: 10 kg x 13

Overhead Triceps Extension (Cable)
"Verve Stack"
Set 1: 10 kg x 16
Set 2: 15 kg x 10
Set 3: 15 kg x 7
Set 4: 10 kg x 10

Crunch (Machine)
Set 1: 36 kg x 26
Set 2: 50 kg x 10
Set 3: 43 kg x 12
Set 4: 43 kg x 12

20 min Incline Treadmill @ incline level 12, 5km/hr

Love how structured the workout is mate!

 

[Grim Sleeper]

Today's Stats
Weight: 80.8kg
BP: 124/72
Steps: 14k
Calories: 3530
Macros: 349g carbs 229g protein 147g fat
Ancillaries: Nil today - will detail the protocol I've settled on in a separate post.
Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 2000mg Vit C
• 4000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete

Nutrition

Higher fats today with no training.

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Bagel with butter, PB & Jam, Protein smoothie
• Meal 3: Sardines, soft boiled eggs, avo, lime & ACV mashed together and eaten on rice cakes. Topped with pickled red onions.
• Meal 4: Beef mince & sweet potato bowls with poached egg, broccolini, pickles & olives.

Sleep
7/10 - Tried the ACV before bed and it was not a good time; reflux to the point of gagging. Had to have a glass of water with baking soda to put the fire out. Hada heaps better quality sleep once I did go down though.

Training
True rest day today, nothing more than a couple of solid walks to get me up to 14k steps.

 

[Grim Sleeper]

So I think I've read about as much as my brain can handle on other people's EQ experiences and have decided to be super conservative with mine to begin with. Here's what I'm doing for the initial 4 weeks prior to first bloods.
5:1 ratio, EOD administration -
Mon: Test C @ 85mg
Wed: Test C @ 85mg + EQ @40mg
Fri: Test C @ 85mg
Sun: Test C @ 85mg + EQ @40mg
Tues: Test C @ 85mg
Thurs: Test C @ 85mg + EQ @40mg
Sat: Test C @90mg
Test C - 300mg/wk EQ - 60mg/wk

 

[Kopite67]

Today's Stats
Weight: 80.8kg
BP: 124/72
Steps: 14k
Calories: 3530
Macros: 349g carbs 229g protein 147g fat
Ancillaries: Nil today - will detail the protocol I've settled on in a separate post.
Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 2000mg Vit C
• 4000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete

Nutrition

Higher fats today with no training.

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Bagel with butter, PB & Jam, Protein smoothie
• Meal 3: Sardines, soft boiled eggs, avo, lime & ACV mashed together and eaten on rice cakes. Topped with pickled red onions.
• Meal 4: Beef mince & sweet potato bowls with poached egg, broccolini, pickles & olives.

Sleep
7/10 - Tried the ACV before bed and it was not a good time; reflux to the point of gagging. Had to have a glass of water with baking soda to put the fire out. Hada heaps better quality sleep once I did go down though.

Training
True rest day today, nothing more than a couple of solid walks to get me up to 14k steps.

Great update bro. The reflux thing sounds awful. Glad it settled for you

 

[LevButlerov]

Today's Stats
Weight: 80.8kg
BP: 124/72
Steps: 14k
Calories: 3530
Macros: 349g carbs 229g protein 147g fat
Ancillaries: Nil today - will detail the protocol I've settled on in a separate post.
Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 2000mg Vit C
• 4000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete

Nutrition

Higher fats today with no training.

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: Bagel with butter, PB & Jam, Protein smoothie
• Meal 3: Sardines, soft boiled eggs, avo, lime & ACV mashed together and eaten on rice cakes. Topped with pickled red onions.
• Meal 4: Beef mince & sweet potato bowls with poached egg, broccolini, pickles & olives.

Sleep
7/10 - Tried the ACV before bed and it was not a good time; reflux to the point of gagging. Had to have a glass of water with baking soda to put the fire out. Hada heaps better quality sleep once I did go down though.

Training
True rest day today, nothing more than a couple of solid walks to get me up to 14k steps.

food looks good did you do macros on it?

So I think I've read about as much as my brain can handle on other people's EQ experiences and have decided to be super conservative with mine to begin with. Here's what I'm doing for the initial 4 weeks prior to first bloods.
5:1 ratio, EOD administration -
Mon: Test C @ 85mg
Wed: Test C @ 85mg + EQ @40mg
Fri: Test C @ 85mg
Sun: Test C @ 85mg + EQ @40mg
Tues: Test C @ 85mg
Thurs: Test C @ 85mg + EQ @40mg
Sat: Test C @90mg
Test C - 300mg/wk EQ - 60mg/wk

good test level now lets see if you can do it

 

[rustle]

So I think I've read about as much as my brain can handle on other people's EQ experiences and have decided to be super conservative with mine to begin with. Here's what I'm doing for the initial 4 weeks prior to first bloods.
5:1 ratio, EOD administration -
Mon: Test C @ 85mg
Wed: Test C @ 85mg + EQ @40mg
Fri: Test C @ 85mg
Sun: Test C @ 85mg + EQ @40mg
Tues: Test C @ 85mg
Thurs: Test C @ 85mg + EQ @40mg
Sat: Test C @90mg
Test C - 300mg/wk EQ - 60mg/wk

I think this is a better approach. IMO its better to start low on the EQ and bring up the dose as needed following bloods as opposed to having to try and drop it down - FYI i can manage my E2 with a 9:1 ratio

 

[Grim Sleeper]

I think this is a better approach. IMO its better to start low on the EQ and bring up the dose as needed following bloods as opposed to having to try and drop it down - FYI i can manage my E2 with a 9:1 ratio

That's what I'm thinking man. I need to understand how I interact with it at a small dose before I go any further. Last thing I want to do is flatten my e2 for the sake of a few extra mg a week.

 

[rustle]

as you'll see as you read more, there are vastly different outcomes for people when using EQ. First time i ran EQ i ran at ~4:1 and it CRUSHED my e2 down to like 24 on the LCMS tests. 7:1 had my E2 114 so now i'm testing 9:1. I want my e2 between 150 and 200 during my cycles.

 

[Grim Sleeper]

as you'll see as you read more, there are vastly different outcomes for people when using EQ. First time i ran EQ i ran at ~4:1 and it CRUSHED my e2 down to like 24 on the LCMS tests. 7:1 had my E2 114 so now i'm testing 9:1. I want my e2 between 150 and 200 during my cycles.

How long into your 4:1 cycle did you pick up on your EQ being wrecked? Worst case I figure if I pull bloods at week 4 and e2 is low I’ll drop the EQ and run Test only.

 

[rustle]

How long into your 4:1 cycle did you pick up on your EQ being wrecked? Worst case I figure if I pull bloods at week 4 and e2 is low I’ll drop the EQ and run Test only.

i was about 7 weeks in. Adjusted the ratio to ~5:1. Tested again at 15 weeks and it was still tanked ran out of time to make decent adjustment to bring it back up by the 20 week mark.

Next cycle i ran bold ace at 7:1 but stopped due to surgery. Next cycle will be 9:1 which should put my E2 in a good place.

 

[Grim Sleeper]

Today's Stats
Weight: 80.8kg - holding steady. Will look at increasing calories to 3750 next week if no movement.
BP: 125/69
Steps: 13.5k
Ancillaries: 85mg Test C / 5mg Tadalafil
Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 2000mg Vit C
• 6000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete

Nutrition
Calories: 3659
Macros: 462g carbs 230g protein 92g fat

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: WPI, milk & coconut water with cereal (post workout)
• Meal 3: Chicken thighs, rice, avo, purple cabbage & kimchi
• Meal 4: Beef burger
• Meal 5: Greek yoghurt, fruit, honey & peanut butter

Sleep
6/10 - ~7 hours

Training
Pull B
Pulldown (Wide Grip, Upper back bias)
Set 1: 32 kg x 12 [Warmup]
Set 2: 52 kg x 6 [Warmup]
Set 3: 66 kg x 15
Set 4: 66 kg x 11
Set 5: 66 kg x 10

T Bar Row
Set 1: 40 kg x 11
Set 2: 40 kg x 10
Set 3: 40 kg x 9
Set 4: 40 kg x 8

Single Arm Cable Row (Lat Bias)
Set 1: 25 kg x 12
Set 2: 32 kg x 8

Lat Pulldown (Machine)
"10-15 reps - Bilateral"
Set 1: 120 kg x 13
Set 2: 120 kg x 12

Behind the Back Curl (Cable)
Set 1: 15 kg x 12
Set 2: 15 kg x 10
Set 3: 15 kg x 10

Preacher Hammer Curl
Set 1: 10 kg x 14
Set 2: 10 kg x 11
Set 3: 10 kg x 10

Seated Dumbell Wrist Extension
Set 1: 9 kg x 16
Set 2: 9 kg x 13

15 min Elliptical, speed 5

 

[LevButlerov]

Today's Stats
Weight: 80.8kg - holding steady. Will look at increasing calories to 3750 next week if no movement.
BP: 125/69
Steps: 13.5k
Ancillaries: 85mg Test C / 5mg Tadalafil
Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 2000mg Vit C
• 6000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete

Nutrition
Calories: 3659
Macros: 462g carbs 230g protein 92g fat

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: WPI, milk & coconut water with cereal (post workout)
• Meal 3: Chicken thighs, rice, avo, purple cabbage & kimchi
• Meal 4: Beef burger
• Meal 5: Greek yoghurt, fruit, honey & peanut butter

Sleep
6/10 - ~7 hours

Training
Pull B
Pulldown (Wide Grip, Upper back bias)
Set 1: 32 kg x 12 [Warmup]
Set 2: 52 kg x 6 [Warmup]
Set 3: 66 kg x 15
Set 4: 66 kg x 11
Set 5: 66 kg x 10

T Bar Row
Set 1: 40 kg x 11
Set 2: 40 kg x 10
Set 3: 40 kg x 9
Set 4: 40 kg x 8

Single Arm Cable Row (Lat Bias)
Set 1: 25 kg x 12
Set 2: 32 kg x 8

Lat Pulldown (Machine)
"10-15 reps - Bilateral"
Set 1: 120 kg x 13
Set 2: 120 kg x 12

Behind the Back Curl (Cable)
Set 1: 15 kg x 12
Set 2: 15 kg x 10
Set 3: 15 kg x 10

Preacher Hammer Curl
Set 1: 10 kg x 14
Set 2: 10 kg x 11
Set 3: 10 kg x 10

Seated Dumbell Wrist Extension
Set 1: 9 kg x 16
Set 2: 9 kg x 13

15 min Elliptical, speed 5

love your supp stack nice!

protein and carbs up too!

training if you can do a few more drop sets and try to superset if you can.

 

[Kopite67]

Today's Stats
Weight: 80.8kg - holding steady. Will look at increasing calories to 3750 next week if no movement.
BP: 125/69
Steps: 13.5k
Ancillaries: 85mg Test C / 5mg Tadalafil
Supplements:
AM

• Electrolytes
• 200mg L-Theanine
• 20g Creatine
• Multivitamin
• Magnesium Complete 200mg
• 2000mg Vit C
• 6000mg Fish Oil (spread across the day)
• 175mg Glutathione
• 10mcg Vit D
• 2g Beef Organs
• 10g Psyllium Husk (3 x 3.3g serves)

PM/Sleep

• 25mg Zinc
• 175mg Glutathione
• 200mg L-Theanine
• 3g Taurine
• Probiotic
• Digestive Enzymes (with every main meal)
• 600mg Magnesium Complete

Nutrition
Calories: 3659
Macros: 462g carbs 230g protein 92g fat

• Meal 1: Oats soaked in Kefir, Chia seeds, WPC, Collagen, Raspberries, Greek Yoghurt, Cinnamon, Honey
• Meal 2: WPI, milk & coconut water with cereal (post workout)
• Meal 3: Chicken thighs, rice, avo, purple cabbage & kimchi
• Meal 4: Beef burger
• Meal 5: Greek yoghurt, fruit, honey & peanut butter

Sleep
6/10 - ~7 hours

Training
Pull B
Pulldown (Wide Grip, Upper back bias)
Set 1: 32 kg x 12 [Warmup]
Set 2: 52 kg x 6 [Warmup]
Set 3: 66 kg x 15
Set 4: 66 kg x 11
Set 5: 66 kg x 10

T Bar Row
Set 1: 40 kg x 11
Set 2: 40 kg x 10
Set 3: 40 kg x 9
Set 4: 40 kg x 8

Single Arm Cable Row (Lat Bias)
Set 1: 25 kg x 12
Set 2: 32 kg x 8

Lat Pulldown (Machine)
"10-15 reps - Bilateral"
Set 1: 120 kg x 13
Set 2: 120 kg x 12

Behind the Back Curl (Cable)
Set 1: 15 kg x 12
Set 2: 15 kg x 10
Set 3: 15 kg x 10

Preacher Hammer Curl
Set 1: 10 kg x 14
Set 2: 10 kg x 11
Set 3: 10 kg x 10

Seated Dumbell Wrist Extension
Set 1: 9 kg x 16
Set 2: 9 kg x 13

15 min Elliptical, speed 5

Great back and bi's session brother. Haven’t seen behind the back curls for ages