Approved Log TRT and Cycle Log

[craftedpacket]

Photos 6/18/26

43 years
6'2
196lbs 6/25/26
Body fat 19% 5/1/26 Dexa

Been taking fitness seriously for the last 12 months or so. Previously it was on and off in the home gym but nothing consistent. Have found a home in a local gym and really trying to see how far I can take this old body.

Currently on 200mg test a week. Pinning daily. Started at 1x week and got bad acne and ended up with sore nipples. Moved to 2x then 3x week. After a lot of research starting pinning daily and the sides are almost all cleared up. I am also running GLOW that helps with my shoulder. Finishing up 12 weeks of Tesamorlin/Ipamorlin. Low dose 1mg Reta 1x week.

These are my dexa results pre TRT and roughly 4 months later. Body fat only dropped slightly but had a lean mass increase of 8.31lbs. I attribute this to newb gains. I was eating a lot but not focusing on eating clean. I don't have pre-trt photos but other people in my life that I had not seen during this period have noticed changes. Our local college does dexa for only $30 so I will continue to get these every 3-4 months.



Pre TRT 1/10/26 Post TRT May 2026

Total Testosterone 395 1648 ng/dL
Free Test 94.7 pg/mL 402.1 pg/mL
SHBG 24.3 nmol/L 17 nmol/L
Hematocrit 45.6 49.4
Hemoglobin 15 16.8
Creatinine/eGFR .97/101 1.14/82
Total Cholesterol 227 mg/dl 213 mg/dL
LDL-C 139 mg/dl 136 mg/dL
HDL-C 66 mg/dl 62 mg/dL
Triglycerides 105 mg/dl 60 mg/dL
Vitamin D 27 ng/dl 35ng/mL
PSA 0.68 ng/mL 0.61 ng/mL
ApoB NA 109 mg/dl
Estradiol Sensitive NA 109 pg/mL
ferritin 219 ng/mL 38 ng/mL

For my Cholesterol and ApoB I am working on cleaning up my diet by reducing fats and sodium, recently added the psyllium husk as well. My blood pressure is also always slightly elevated even pre trt, averaging 130-135/70-85. I am also starting to add in Cardio. I am getting new basic TRT blood work in a few weeks (required by provider) and then a more complete panel at the end of July for myself which will be roughly 6 weeks after changing to daily test.

Supplements:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro daily
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 7-10 grams daily
Considering adding TUDCA and aged garlic. Also reading about Nattokinase.

Current workout plan: 60-80 minutes in the AM
I started having a little bit of lower back discomfort so I have temporarly stopped doing barbell squats/deadlifts/RDL. I dont have a lot of experiance building routines. This is based of research and chat GPT. My current goal is hitting each muscle group 2x weekly. I was doing more of a push/pull style split before but found Triceps dead after chest and biceps dead after pull so I split those differently recently. I am open to any and all comments. I rest 2-3 minutes between sets unless just feeling extra blasted then might add an extra minute.

Monday Chest/Bicep
Chest Press Machine Warmup + 85lbs per arm - 3 sets 8-10 reps
Incline dumbell press 60lbs x 3 sets 8-10 reps
Cable fly crossover 30lbs x 3 sets 10-12 reps
Bicep Curl Machine 110bs x 3 sets 10-15 reps
Seated Incline Dumbell Curl 30lbs x 3 sets 10-15 reps
Ab Wheel rollout 3 sets to failure (usually arms burnt out before abs)

Tuesday Back/Tricep
Iso Lateral Row Machine Warmup + 120lbs per arm - 4 sets 8-10 Reps
Lat pulldown cable (wide) 165lbs - 3 sets - 9-12 reps
Face Pull 60lbs - 3 sets - 12-15 Reps
Barbell Shrug (smith) 160lbs - 3 sets - 15 reps
Tricep Pushdown 70lbs - 3 sets - 10-15 reps
Single arm tricep dumbell ext 25lbs - 3 sets - 10-12 reps

Wed
30 min incline (zone 2ish) treadmill

Thursday Legs/Shoulders
Hack Squat Machine Warmup + 215lbs - 4 sets - 8-12 Reps
Calf Press (on leg press mach) 527lbs - 4 sets 15-20 reps
Back Extension 45lbs - 4 sets - 16-20 reps
Shoulder Press machine 80lbs per arm - 3 sets - 8-10 reps
Lateral Raise (cable) 10lbs - 3 sets - 15-20 reps
Rear Delt reverse fly mach 140lbs - 3 sets - 12-15 reps
GHD machine 15 - 3 sets - 15-20 reps

Friday Back/Arms/Abs
Lat pulldown Close grip Warmup+ 170lbs - 3 sets - 10-12 reps
Bent over barbell Row 185lb - 3 sets - 6-10 reps
Bicep Curl (cable) 60lbs - 3 sets - 12-14 reps
Seated incline dumbell curl 30lbs - 3 sets - 10-12 reps
Ab wheel rollout 3 sets - failure
Cable Twist up/down (woodchop) 45lbs - 3 sets - 15-20 reps
Crunch on GHD machine 45lbs - 3 sets - failure

Saturday Leg/Delt/Chest
Leg press Machine Warmup+ 527lbs - 4 sets - 8-10 reps
Seated Leg Curl Warmup+ 100lbs - 3 sets - 10-15 reps
Leg Extension Warmup+ 100lbs - 4 sets - 10-12 reps
Lateral Raise (Cable) 10lbs - 3 sets - 12-15 reps
Dumbell Flat bench Press 75lbs - 3 sets - 8-10 reps
Chest Fly Machine 165lbs - 3 sets - 10-12 reps
Crunch GHD machine 45lbs - 3 sets - failure

Sunday
30 min incline (zone 2ish) treadmill

Working on my diet. I try to get 180-200g protien daily. Have not been tracking other macros but now starting to try to limit fat and sodium.
Pre Gym - 5mg creatine + pre-workout. I am absolutley not hungry in the morning before I go to the gym. I am not sure if I should try to force feed myself something or not.
Post Gym Breakfast - Protien shake with chia seeds
Snack - sometimes high protien yogurt
Lunch - They feed us daily at work. I try to pick something high protien but I dont always have the best options. I think I will start meal prepping and bringing lunch instead.
Snack - Psyllium Husk (yum)
Dinner - Steak/chicken. Beans/Veggies. Pasta maybe once a week. Sometimes white rice. Difficult to stay locked in with two kids.
Snack - Shake or protien yogurt

Goals:
Drink more water to help with rising hematocrit. Bring down my ApoB, LDL-C and Blood pressure without medication. I would like to try to put on about 10lbs of lean mass and see what that does for me while also trying to stay decently lean. I have been reading about people taking primo along with test to act as an AI. Once my bloods come back after my diet adjustments and moving to daily test pins I would like to try pushing a little more test and see how that feels. I think a cruising dose for me will be around 150-180mg to stay around 1200 when not trying to get a little boost.

Open to any and all comments about training/diet/supplements.

 

[craftedpacket]

Little easier to read on the bloodwork.

 

[LevButlerov]

View attachment 256053
View attachment 256058
Photos 6/18/26

43 years
6'2
196lbs 6/25/26
Body fat 19% 5/1/26 Dexa

Been taking fitness seriously for the last 12 months or so. Previously it was on and off in the home gym but nothing consistent. Have found a home in a local gym and really trying to see how far I can take this old body.

Currently on 200mg test a week. Pinning daily. Started at 1x week and got bad acne and ended up with sore nipples. Moved to 2x then 3x week. After a lot of research starting pinning daily and the sides are almost all cleared up. I am also running GLOW that helps with my shoulder. Finishing up 12 weeks of Tesamorlin/Ipamorlin. Low dose 1mg Reta 1x week.

View attachment 256059

These are my dexa results pre TRT and roughly 4 months later. Body fat only dropped slightly but had a lean mass increase of 8.31lbs. I attribute this to newb gains. I was eating a lot but not focusing on eating clean. I don't have pre-trt photos but other people in my life that I had not seen during this period have noticed changes. Our local college does dexa for only $30 so I will continue to get these every 3-4 months.



Pre TRT 1/10/26 Post TRT May 2026

Total Testosterone 395 1648 ng/dL
Free Test 94.7 pg/mL 402.1 pg/mL
SHBG 24.3 nmol/L 17 nmol/L
Hematocrit 45.6 49.4
Hemoglobin 15 16.8
Creatinine/eGFR .97/101 1.14/82
Total Cholesterol 227 mg/dl 213 mg/dL
LDL-C 139 mg/dl 136 mg/dL
HDL-C 66 mg/dl 62 mg/dL
Triglycerides 105 mg/dl 60 mg/dL
Vitamin D 27 ng/dl 35ng/mL
PSA 0.68 ng/mL 0.61 ng/mL
ApoB NA 109 mg/dl
Estradiol Sensitive NA 109 pg/mL
ferritin 219 ng/mL 38 ng/mL

For my Cholesterol and ApoB I am working on cleaning up my diet by reducing fats and sodium, recently added the psyllium husk as well. My blood pressure is also always slightly elevated even pre trt, averaging 130-135/70-85. I am also starting to add in Cardio. I am getting new basic TRT blood work in a few weeks (required by provider) and then a more complete panel at the end of July for myself which will be roughly 6 weeks after changing to daily test.

Supplements:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro daily
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 7-10 grams daily
Considering adding TUDCA and aged garlic. Also reading about Nattokinase.

Current workout plan: 60-80 minutes in the AM
I started having a little bit of lower back discomfort so I have temporarly stopped doing barbell squats/deadlifts/RDL. I dont have a lot of experiance building routines. This is based of research and chat GPT. My current goal is hitting each muscle group 2x weekly. I was doing more of a push/pull style split before but found Triceps dead after chest and biceps dead after pull so I split those differently recently. I am open to any and all comments. I rest 2-3 minutes between sets unless just feeling extra blasted then might add an extra minute.

Monday Chest/Bicep
Chest Press Machine Warmup + 85lbs per arm - 3 sets 8-10 reps
Incline dumbell press 60lbs x 3 sets 8-10 reps
Cable fly crossover 30lbs x 3 sets 10-12 reps
Bicep Curl Machine 110bs x 3 sets 10-15 reps
Seated Incline Dumbell Curl 30lbs x 3 sets 10-15 reps
Ab Wheel rollout 3 sets to failure (usually arms burnt out before abs)

Tuesday Back/Tricep
Iso Lateral Row Machine Warmup + 120lbs per arm - 4 sets 8-10 Reps
Lat pulldown cable (wide) 165lbs - 3 sets - 9-12 reps
Face Pull 60lbs - 3 sets - 12-15 Reps
Barbell Shrug (smith) 160lbs - 3 sets - 15 reps
Tricep Pushdown 70lbs - 3 sets - 10-15 reps
Single arm tricep dumbell ext 25lbs - 3 sets - 10-12 reps

Wed
30 min incline (zone 2ish) treadmill

Thursday Legs/Shoulders
Hack Squat Machine Warmup + 215lbs - 4 sets - 8-12 Reps
Calf Press (on leg press mach) 527lbs - 4 sets 15-20 reps
Back Extension 45lbs - 4 sets - 16-20 reps
Shoulder Press machine 80lbs per arm - 3 sets - 8-10 reps
Lateral Raise (cable) 10lbs - 3 sets - 15-20 reps
Rear Delt reverse fly mach 140lbs - 3 sets - 12-15 reps
GHD machine 15 - 3 sets - 15-20 reps

Friday Back/Arms/Abs
Lat pulldown Close grip Warmup+ 170lbs - 3 sets - 10-12 reps
Bent over barbell Row 185lb - 3 sets - 6-10 reps
Bicep Curl (cable) 60lbs - 3 sets - 12-14 reps
Seated incline dumbell curl 30lbs - 3 sets - 10-12 reps
Ab wheel rollout 3 sets - failure
Cable Twist up/down (woodchop) 45lbs - 3 sets - 15-20 reps
Crunch on GHD machine 45lbs - 3 sets - failure

Saturday Leg/Delt/Chest
Leg press Machine Warmup+ 527lbs - 4 sets - 8-10 reps
Seated Leg Curl Warmup+ 100lbs - 3 sets - 10-15 reps
Leg Extension Warmup+ 100lbs - 4 sets - 10-12 reps
Lateral Raise (Cable) 10lbs - 3 sets - 12-15 reps
Dumbell Flat bench Press 75lbs - 3 sets - 8-10 reps
Chest Fly Machine 165lbs - 3 sets - 10-12 reps
Crunch GHD machine 45lbs - 3 sets - failure

Sunday
30 min incline (zone 2ish) treadmill

Working on my diet. I try to get 180-200g protien daily. Have not been tracking other macros but now starting to try to limit fat and sodium.
Pre Gym - 5mg creatine + pre-workout. I am absolutley not hungry in the morning before I go to the gym. I am not sure if I should try to force feed myself something or not.
Post Gym Breakfast - Protien shake with chia seeds
Snack - sometimes high protien yogurt
Lunch - They feed us daily at work. I try to pick something high protien but I dont always have the best options. I think I will start meal prepping and bringing lunch instead.
Snack - Psyllium Husk (yum)
Dinner - Steak/chicken. Beans/Veggies. Pasta maybe once a week. Sometimes white rice. Difficult to stay locked in with two kids.
Snack - Shake or protien yogurt

Goals:
Drink more water to help with rising hematocrit. Bring down my ApoB, LDL-C and Blood pressure without medication. I would like to try to put on about 10lbs of lean mass and see what that does for me while also trying to stay decently lean. I have been reading about people taking primo along with test to act as an AI. Once my bloods come back after my diet adjustments and moving to daily test pins I would like to try pushing a little more test and see how that feels. I think a cruising dose for me will be around 150-180mg to stay around 1200 when not trying to get a little boost.

Open to any and all comments about training/diet/supplements.

View attachment 256104
Little easier to read on the bloodwork.

welcome fully to the EVO family @craftedpacket you have a good base, really strong size.

Bbloods
please post actual bloods paper blur personal info so we see a baseline for future as the log grows

Goals

Goals:
Drink more water to help with rising hematocrit. Bring down my ApoB, LDL-C and Blood pressure without medication. I would like to try to put on about 10lbs of lean mass and see what that does for me while also trying to stay decently lean. I have been reading about people taking primo along with test to act as an AI. Once my bloods come back after my diet adjustments and moving to daily test pins I would like to try pushing a little more test and see how that feels. I think a cruising dose for me will be around 150-180mg to stay around 1200 when not trying to get a little boost.

These goals are reasonable but they will be all around diet and training and hard to drop BP and put on 10lbs

Cholesterol

For my Cholesterol and ApoB I am working on cleaning up my diet by reducing fats and sodium, recently added the psyllium husk as well. My blood pressure is also always slightly elevated even pre trt, averaging 130-135/70-85. I am also starting to add in Cardio. I am getting new basic TRT blood work in a few weeks (required by provider) and then a more complete panel at the end of July for myself which will be roughly 6 weeks after changing to daily test.

I dont believe in high cholesterol issues I think they are mainly for old ladies not TRT lifters though cardio of course, fiber psyllium and omega 3s are a must

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

@HarleyGuy @Kopite67 @Koba @Ohdamn

 

[stevesmi]

View attachment 256053
View attachment 256058
Photos 6/18/26

43 years
6'2
196lbs 6/25/26
Body fat 19% 5/1/26 Dexa

Been taking fitness seriously for the last 12 months or so. Previously it was on and off in the home gym but nothing consistent. Have found a home in a local gym and really trying to see how far I can take this old body.

Currently on 200mg test a week. Pinning daily. Started at 1x week and got bad acne and ended up with sore nipples. Moved to 2x then 3x week. After a lot of research starting pinning daily and the sides are almost all cleared up. I am also running GLOW that helps with my shoulder. Finishing up 12 weeks of Tesamorlin/Ipamorlin. Low dose 1mg Reta 1x week.

View attachment 256059

These are my dexa results pre TRT and roughly 4 months later. Body fat only dropped slightly but had a lean mass increase of 8.31lbs. I attribute this to newb gains. I was eating a lot but not focusing on eating clean. I don't have pre-trt photos but other people in my life that I had not seen during this period have noticed changes. Our local college does dexa for only $30 so I will continue to get these every 3-4 months.



Pre TRT 1/10/26 Post TRT May 2026

Total Testosterone 395 1648 ng/dL
Free Test 94.7 pg/mL 402.1 pg/mL
SHBG 24.3 nmol/L 17 nmol/L
Hematocrit 45.6 49.4
Hemoglobin 15 16.8
Creatinine/eGFR .97/101 1.14/82
Total Cholesterol 227 mg/dl 213 mg/dL
LDL-C 139 mg/dl 136 mg/dL
HDL-C 66 mg/dl 62 mg/dL
Triglycerides 105 mg/dl 60 mg/dL
Vitamin D 27 ng/dl 35ng/mL
PSA 0.68 ng/mL 0.61 ng/mL
ApoB NA 109 mg/dl
Estradiol Sensitive NA 109 pg/mL
ferritin 219 ng/mL 38 ng/mL

For my Cholesterol and ApoB I am working on cleaning up my diet by reducing fats and sodium, recently added the psyllium husk as well. My blood pressure is also always slightly elevated even pre trt, averaging 130-135/70-85. I am also starting to add in Cardio. I am getting new basic TRT blood work in a few weeks (required by provider) and then a more complete panel at the end of July for myself which will be roughly 6 weeks after changing to daily test.

Supplements:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro daily
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 7-10 grams daily
Considering adding TUDCA and aged garlic. Also reading about Nattokinase.

Current workout plan: 60-80 minutes in the AM
I started having a little bit of lower back discomfort so I have temporarly stopped doing barbell squats/deadlifts/RDL. I dont have a lot of experiance building routines. This is based of research and chat GPT. My current goal is hitting each muscle group 2x weekly. I was doing more of a push/pull style split before but found Triceps dead after chest and biceps dead after pull so I split those differently recently. I am open to any and all comments. I rest 2-3 minutes between sets unless just feeling extra blasted then might add an extra minute.

Monday Chest/Bicep
Chest Press Machine Warmup + 85lbs per arm - 3 sets 8-10 reps
Incline dumbell press 60lbs x 3 sets 8-10 reps
Cable fly crossover 30lbs x 3 sets 10-12 reps
Bicep Curl Machine 110bs x 3 sets 10-15 reps
Seated Incline Dumbell Curl 30lbs x 3 sets 10-15 reps
Ab Wheel rollout 3 sets to failure (usually arms burnt out before abs)

Tuesday Back/Tricep
Iso Lateral Row Machine Warmup + 120lbs per arm - 4 sets 8-10 Reps
Lat pulldown cable (wide) 165lbs - 3 sets - 9-12 reps
Face Pull 60lbs - 3 sets - 12-15 Reps
Barbell Shrug (smith) 160lbs - 3 sets - 15 reps
Tricep Pushdown 70lbs - 3 sets - 10-15 reps
Single arm tricep dumbell ext 25lbs - 3 sets - 10-12 reps

Wed
30 min incline (zone 2ish) treadmill

Thursday Legs/Shoulders
Hack Squat Machine Warmup + 215lbs - 4 sets - 8-12 Reps
Calf Press (on leg press mach) 527lbs - 4 sets 15-20 reps
Back Extension 45lbs - 4 sets - 16-20 reps
Shoulder Press machine 80lbs per arm - 3 sets - 8-10 reps
Lateral Raise (cable) 10lbs - 3 sets - 15-20 reps
Rear Delt reverse fly mach 140lbs - 3 sets - 12-15 reps
GHD machine 15 - 3 sets - 15-20 reps

Friday Back/Arms/Abs
Lat pulldown Close grip Warmup+ 170lbs - 3 sets - 10-12 reps
Bent over barbell Row 185lb - 3 sets - 6-10 reps
Bicep Curl (cable) 60lbs - 3 sets - 12-14 reps
Seated incline dumbell curl 30lbs - 3 sets - 10-12 reps
Ab wheel rollout 3 sets - failure
Cable Twist up/down (woodchop) 45lbs - 3 sets - 15-20 reps
Crunch on GHD machine 45lbs - 3 sets - failure

Saturday Leg/Delt/Chest
Leg press Machine Warmup+ 527lbs - 4 sets - 8-10 reps
Seated Leg Curl Warmup+ 100lbs - 3 sets - 10-15 reps
Leg Extension Warmup+ 100lbs - 4 sets - 10-12 reps
Lateral Raise (Cable) 10lbs - 3 sets - 12-15 reps
Dumbell Flat bench Press 75lbs - 3 sets - 8-10 reps
Chest Fly Machine 165lbs - 3 sets - 10-12 reps
Crunch GHD machine 45lbs - 3 sets - failure

Sunday
30 min incline (zone 2ish) treadmill

Working on my diet. I try to get 180-200g protien daily. Have not been tracking other macros but now starting to try to limit fat and sodium.
Pre Gym - 5mg creatine + pre-workout. I am absolutley not hungry in the morning before I go to the gym. I am not sure if I should try to force feed myself something or not.
Post Gym Breakfast - Protien shake with chia seeds
Snack - sometimes high protien yogurt
Lunch - They feed us daily at work. I try to pick something high protien but I dont always have the best options. I think I will start meal prepping and bringing lunch instead.
Snack - Psyllium Husk (yum)
Dinner - Steak/chicken. Beans/Veggies. Pasta maybe once a week. Sometimes white rice. Difficult to stay locked in with two kids.
Snack - Shake or protien yogurt

Goals:
Drink more water to help with rising hematocrit. Bring down my ApoB, LDL-C and Blood pressure without medication. I would like to try to put on about 10lbs of lean mass and see what that does for me while also trying to stay decently lean. I have been reading about people taking primo along with test to act as an AI. Once my bloods come back after my diet adjustments and moving to daily test pins I would like to try pushing a little more test and see how that feels. I think a cruising dose for me will be around 150-180mg to stay around 1200 when not trying to get a little boost.

Open to any and all comments about training/diet/supplements.

@craftedpacket great job man on this. Definitely get on the meal prepping. That's going to be a huge benefit to you and take you to the next level.

 

[ceo]

View attachment 256053
View attachment 256058
Photos 6/18/26

43 years
6'2
196lbs 6/25/26
Body fat 19% 5/1/26 Dexa

Been taking fitness seriously for the last 12 months or so. Previously it was on and off in the home gym but nothing consistent. Have found a home in a local gym and really trying to see how far I can take this old body.

Currently on 200mg test a week. Pinning daily. Started at 1x week and got bad acne and ended up with sore nipples. Moved to 2x then 3x week. After a lot of research starting pinning daily and the sides are almost all cleared up. I am also running GLOW that helps with my shoulder. Finishing up 12 weeks of Tesamorlin/Ipamorlin. Low dose 1mg Reta 1x week.

View attachment 256059

These are my dexa results pre TRT and roughly 4 months later. Body fat only dropped slightly but had a lean mass increase of 8.31lbs. I attribute this to newb gains. I was eating a lot but not focusing on eating clean. I don't have pre-trt photos but other people in my life that I had not seen during this period have noticed changes. Our local college does dexa for only $30 so I will continue to get these every 3-4 months.



Pre TRT 1/10/26 Post TRT May 2026

Total Testosterone 395 1648 ng/dL
Free Test 94.7 pg/mL 402.1 pg/mL
SHBG 24.3 nmol/L 17 nmol/L
Hematocrit 45.6 49.4
Hemoglobin 15 16.8
Creatinine/eGFR .97/101 1.14/82
Total Cholesterol 227 mg/dl 213 mg/dL
LDL-C 139 mg/dl 136 mg/dL
HDL-C 66 mg/dl 62 mg/dL
Triglycerides 105 mg/dl 60 mg/dL
Vitamin D 27 ng/dl 35ng/mL
PSA 0.68 ng/mL 0.61 ng/mL
ApoB NA 109 mg/dl
Estradiol Sensitive NA 109 pg/mL
ferritin 219 ng/mL 38 ng/mL

For my Cholesterol and ApoB I am working on cleaning up my diet by reducing fats and sodium, recently added the psyllium husk as well. My blood pressure is also always slightly elevated even pre trt, averaging 130-135/70-85. I am also starting to add in Cardio. I am getting new basic TRT blood work in a few weeks (required by provider) and then a more complete panel at the end of July for myself which will be roughly 6 weeks after changing to daily test.

Supplements:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro daily
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 7-10 grams daily
Considering adding TUDCA and aged garlic. Also reading about Nattokinase.

Current workout plan: 60-80 minutes in the AM
I started having a little bit of lower back discomfort so I have temporarly stopped doing barbell squats/deadlifts/RDL. I dont have a lot of experiance building routines. This is based of research and chat GPT. My current goal is hitting each muscle group 2x weekly. I was doing more of a push/pull style split before but found Triceps dead after chest and biceps dead after pull so I split those differently recently. I am open to any and all comments. I rest 2-3 minutes between sets unless just feeling extra blasted then might add an extra minute.

Monday Chest/Bicep
Chest Press Machine Warmup + 85lbs per arm - 3 sets 8-10 reps
Incline dumbell press 60lbs x 3 sets 8-10 reps
Cable fly crossover 30lbs x 3 sets 10-12 reps
Bicep Curl Machine 110bs x 3 sets 10-15 reps
Seated Incline Dumbell Curl 30lbs x 3 sets 10-15 reps
Ab Wheel rollout 3 sets to failure (usually arms burnt out before abs)

Tuesday Back/Tricep
Iso Lateral Row Machine Warmup + 120lbs per arm - 4 sets 8-10 Reps
Lat pulldown cable (wide) 165lbs - 3 sets - 9-12 reps
Face Pull 60lbs - 3 sets - 12-15 Reps
Barbell Shrug (smith) 160lbs - 3 sets - 15 reps
Tricep Pushdown 70lbs - 3 sets - 10-15 reps
Single arm tricep dumbell ext 25lbs - 3 sets - 10-12 reps

Wed
30 min incline (zone 2ish) treadmill

Thursday Legs/Shoulders
Hack Squat Machine Warmup + 215lbs - 4 sets - 8-12 Reps
Calf Press (on leg press mach) 527lbs - 4 sets 15-20 reps
Back Extension 45lbs - 4 sets - 16-20 reps
Shoulder Press machine 80lbs per arm - 3 sets - 8-10 reps
Lateral Raise (cable) 10lbs - 3 sets - 15-20 reps
Rear Delt reverse fly mach 140lbs - 3 sets - 12-15 reps
GHD machine 15 - 3 sets - 15-20 reps

Friday Back/Arms/Abs
Lat pulldown Close grip Warmup+ 170lbs - 3 sets - 10-12 reps
Bent over barbell Row 185lb - 3 sets - 6-10 reps
Bicep Curl (cable) 60lbs - 3 sets - 12-14 reps
Seated incline dumbell curl 30lbs - 3 sets - 10-12 reps
Ab wheel rollout 3 sets - failure
Cable Twist up/down (woodchop) 45lbs - 3 sets - 15-20 reps
Crunch on GHD machine 45lbs - 3 sets - failure

Saturday Leg/Delt/Chest
Leg press Machine Warmup+ 527lbs - 4 sets - 8-10 reps
Seated Leg Curl Warmup+ 100lbs - 3 sets - 10-15 reps
Leg Extension Warmup+ 100lbs - 4 sets - 10-12 reps
Lateral Raise (Cable) 10lbs - 3 sets - 12-15 reps
Dumbell Flat bench Press 75lbs - 3 sets - 8-10 reps
Chest Fly Machine 165lbs - 3 sets - 10-12 reps
Crunch GHD machine 45lbs - 3 sets - failure

Sunday
30 min incline (zone 2ish) treadmill

Working on my diet. I try to get 180-200g protien daily. Have not been tracking other macros but now starting to try to limit fat and sodium.
Pre Gym - 5mg creatine + pre-workout. I am absolutley not hungry in the morning before I go to the gym. I am not sure if I should try to force feed myself something or not.
Post Gym Breakfast - Protien shake with chia seeds
Snack - sometimes high protien yogurt
Lunch - They feed us daily at work. I try to pick something high protien but I dont always have the best options. I think I will start meal prepping and bringing lunch instead.
Snack - Psyllium Husk (yum)
Dinner - Steak/chicken. Beans/Veggies. Pasta maybe once a week. Sometimes white rice. Difficult to stay locked in with two kids.
Snack - Shake or protien yogurt

Goals:
Drink more water to help with rising hematocrit. Bring down my ApoB, LDL-C and Blood pressure without medication. I would like to try to put on about 10lbs of lean mass and see what that does for me while also trying to stay decently lean. I have been reading about people taking primo along with test to act as an AI. Once my bloods come back after my diet adjustments and moving to daily test pins I would like to try pushing a little more test and see how that feels. I think a cruising dose for me will be around 150-180mg to stay around 1200 when not trying to get a little boost.

Open to any and all comments about training/diet/supplements.

Bros, I'm not gonna lie, this is a good setup. The Saturday training is looking good. I like how you are taking time to warm up. @craftedpacket

 

[ROIDDERS]

View attachment 256053
View attachment 256058
Photos 6/18/26

43 years
6'2
196lbs 6/25/26
Body fat 19% 5/1/26 Dexa

Been taking fitness seriously for the last 12 months or so. Previously it was on and off in the home gym but nothing consistent. Have found a home in a local gym and really trying to see how far I can take this old body.

Currently on 200mg test a week. Pinning daily. Started at 1x week and got bad acne and ended up with sore nipples. Moved to 2x then 3x week. After a lot of research starting pinning daily and the sides are almost all cleared up. I am also running GLOW that helps with my shoulder. Finishing up 12 weeks of Tesamorlin/Ipamorlin. Low dose 1mg Reta 1x week.

View attachment 256059

These are my dexa results pre TRT and roughly 4 months later. Body fat only dropped slightly but had a lean mass increase of 8.31lbs. I attribute this to newb gains. I was eating a lot but not focusing on eating clean. I don't have pre-trt photos but other people in my life that I had not seen during this period have noticed changes. Our local college does dexa for only $30 so I will continue to get these every 3-4 months.



Pre TRT 1/10/26 Post TRT May 2026

Total Testosterone 395 1648 ng/dL
Free Test 94.7 pg/mL 402.1 pg/mL
SHBG 24.3 nmol/L 17 nmol/L
Hematocrit 45.6 49.4
Hemoglobin 15 16.8
Creatinine/eGFR .97/101 1.14/82
Total Cholesterol 227 mg/dl 213 mg/dL
LDL-C 139 mg/dl 136 mg/dL
HDL-C 66 mg/dl 62 mg/dL
Triglycerides 105 mg/dl 60 mg/dL
Vitamin D 27 ng/dl 35ng/mL
PSA 0.68 ng/mL 0.61 ng/mL
ApoB NA 109 mg/dl
Estradiol Sensitive NA 109 pg/mL
ferritin 219 ng/mL 38 ng/mL

For my Cholesterol and ApoB I am working on cleaning up my diet by reducing fats and sodium, recently added the psyllium husk as well. My blood pressure is also always slightly elevated even pre trt, averaging 130-135/70-85. I am also starting to add in Cardio. I am getting new basic TRT blood work in a few weeks (required by provider) and then a more complete panel at the end of July for myself which will be roughly 6 weeks after changing to daily test.

Supplements:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro daily
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 7-10 grams daily
Considering adding TUDCA and aged garlic. Also reading about Nattokinase.

Current workout plan: 60-80 minutes in the AM
I started having a little bit of lower back discomfort so I have temporarly stopped doing barbell squats/deadlifts/RDL. I dont have a lot of experiance building routines. This is based of research and chat GPT. My current goal is hitting each muscle group 2x weekly. I was doing more of a push/pull style split before but found Triceps dead after chest and biceps dead after pull so I split those differently recently. I am open to any and all comments. I rest 2-3 minutes between sets unless just feeling extra blasted then might add an extra minute.

Monday Chest/Bicep
Chest Press Machine Warmup + 85lbs per arm - 3 sets 8-10 reps
Incline dumbell press 60lbs x 3 sets 8-10 reps
Cable fly crossover 30lbs x 3 sets 10-12 reps
Bicep Curl Machine 110bs x 3 sets 10-15 reps
Seated Incline Dumbell Curl 30lbs x 3 sets 10-15 reps
Ab Wheel rollout 3 sets to failure (usually arms burnt out before abs)

Tuesday Back/Tricep
Iso Lateral Row Machine Warmup + 120lbs per arm - 4 sets 8-10 Reps
Lat pulldown cable (wide) 165lbs - 3 sets - 9-12 reps
Face Pull 60lbs - 3 sets - 12-15 Reps
Barbell Shrug (smith) 160lbs - 3 sets - 15 reps
Tricep Pushdown 70lbs - 3 sets - 10-15 reps
Single arm tricep dumbell ext 25lbs - 3 sets - 10-12 reps

Wed
30 min incline (zone 2ish) treadmill

Thursday Legs/Shoulders
Hack Squat Machine Warmup + 215lbs - 4 sets - 8-12 Reps
Calf Press (on leg press mach) 527lbs - 4 sets 15-20 reps
Back Extension 45lbs - 4 sets - 16-20 reps
Shoulder Press machine 80lbs per arm - 3 sets - 8-10 reps
Lateral Raise (cable) 10lbs - 3 sets - 15-20 reps
Rear Delt reverse fly mach 140lbs - 3 sets - 12-15 reps
GHD machine 15 - 3 sets - 15-20 reps

Friday Back/Arms/Abs
Lat pulldown Close grip Warmup+ 170lbs - 3 sets - 10-12 reps
Bent over barbell Row 185lb - 3 sets - 6-10 reps
Bicep Curl (cable) 60lbs - 3 sets - 12-14 reps
Seated incline dumbell curl 30lbs - 3 sets - 10-12 reps
Ab wheel rollout 3 sets - failure
Cable Twist up/down (woodchop) 45lbs - 3 sets - 15-20 reps
Crunch on GHD machine 45lbs - 3 sets - failure

Saturday Leg/Delt/Chest
Leg press Machine Warmup+ 527lbs - 4 sets - 8-10 reps
Seated Leg Curl Warmup+ 100lbs - 3 sets - 10-15 reps
Leg Extension Warmup+ 100lbs - 4 sets - 10-12 reps
Lateral Raise (Cable) 10lbs - 3 sets - 12-15 reps
Dumbell Flat bench Press 75lbs - 3 sets - 8-10 reps
Chest Fly Machine 165lbs - 3 sets - 10-12 reps
Crunch GHD machine 45lbs - 3 sets - failure

Sunday
30 min incline (zone 2ish) treadmill

Working on my diet. I try to get 180-200g protien daily. Have not been tracking other macros but now starting to try to limit fat and sodium.
Pre Gym - 5mg creatine + pre-workout. I am absolutley not hungry in the morning before I go to the gym. I am not sure if I should try to force feed myself something or not.
Post Gym Breakfast - Protien shake with chia seeds
Snack - sometimes high protien yogurt
Lunch - They feed us daily at work. I try to pick something high protien but I dont always have the best options. I think I will start meal prepping and bringing lunch instead.
Snack - Psyllium Husk (yum)
Dinner - Steak/chicken. Beans/Veggies. Pasta maybe once a week. Sometimes white rice. Difficult to stay locked in with two kids.
Snack - Shake or protien yogurt

Goals:
Drink more water to help with rising hematocrit. Bring down my ApoB, LDL-C and Blood pressure without medication. I would like to try to put on about 10lbs of lean mass and see what that does for me while also trying to stay decently lean. I have been reading about people taking primo along with test to act as an AI. Once my bloods come back after my diet adjustments and moving to daily test pins I would like to try pushing a little more test and see how that feels. I think a cruising dose for me will be around 150-180mg to stay around 1200 when not trying to get a little boost.

Open to any and all comments about training/diet/supplements.

Wow this is an impressive start to this log. @craftedpacket I love your list when it comes to your training and it's good that you're hitting the hell out of things on the weekend.

 

[Mobster]

I started having a little bit of lower back discomfort so I have temporarly stopped doing barbell squats/deadlifts/RDL. I dont have a lot of experiance building routines. This is based of research and chat GPT.

Try warming up better and doing back rehab

 

[2Thick]

@craftedpacket make sure you're stretching after your workouts. When it comes to your back, I would be doing a lot of decompressing and make sure you're not compressing your discs too much. You might want to look into the healing peptides.

 

[Ulter]

View attachment 256053
View attachment 256058
Photos 6/18/26

43 years
6'2
196lbs 6/25/26
Body fat 19% 5/1/26 Dexa

Been taking fitness seriously for the last 12 months or so. Previously it was on and off in the home gym but nothing consistent. Have found a home in a local gym and really trying to see how far I can take this old body.

Currently on 200mg test a week. Pinning daily. Started at 1x week and got bad acne and ended up with sore nipples. Moved to 2x then 3x week. After a lot of research starting pinning daily and the sides are almost all cleared up. I am also running GLOW that helps with my shoulder. Finishing up 12 weeks of Tesamorlin/Ipamorlin. Low dose 1mg Reta 1x week.

View attachment 256059

These are my dexa results pre TRT and roughly 4 months later. Body fat only dropped slightly but had a lean mass increase of 8.31lbs. I attribute this to newb gains. I was eating a lot but not focusing on eating clean. I don't have pre-trt photos but other people in my life that I had not seen during this period have noticed changes. Our local college does dexa for only $30 so I will continue to get these every 3-4 months.



Pre TRT 1/10/26 Post TRT May 2026

Total Testosterone 395 1648 ng/dL
Free Test 94.7 pg/mL 402.1 pg/mL
SHBG 24.3 nmol/L 17 nmol/L
Hematocrit 45.6 49.4
Hemoglobin 15 16.8
Creatinine/eGFR .97/101 1.14/82
Total Cholesterol 227 mg/dl 213 mg/dL
LDL-C 139 mg/dl 136 mg/dL
HDL-C 66 mg/dl 62 mg/dL
Triglycerides 105 mg/dl 60 mg/dL
Vitamin D 27 ng/dl 35ng/mL
PSA 0.68 ng/mL 0.61 ng/mL
ApoB NA 109 mg/dl
Estradiol Sensitive NA 109 pg/mL
ferritin 219 ng/mL 38 ng/mL

For my Cholesterol and ApoB I am working on cleaning up my diet by reducing fats and sodium, recently added the psyllium husk as well. My blood pressure is also always slightly elevated even pre trt, averaging 130-135/70-85. I am also starting to add in Cardio. I am getting new basic TRT blood work in a few weeks (required by provider) and then a more complete panel at the end of July for myself which will be roughly 6 weeks after changing to daily test.

Supplements:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro daily
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 7-10 grams daily
Considering adding TUDCA and aged garlic. Also reading about Nattokinase.

Current workout plan: 60-80 minutes in the AM
I started having a little bit of lower back discomfort so I have temporarly stopped doing barbell squats/deadlifts/RDL. I dont have a lot of experiance building routines. This is based of research and chat GPT. My current goal is hitting each muscle group 2x weekly. I was doing more of a push/pull style split before but found Triceps dead after chest and biceps dead after pull so I split those differently recently. I am open to any and all comments. I rest 2-3 minutes between sets unless just feeling extra blasted then might add an extra minute.

Monday Chest/Bicep
Chest Press Machine Warmup + 85lbs per arm - 3 sets 8-10 reps
Incline dumbell press 60lbs x 3 sets 8-10 reps
Cable fly crossover 30lbs x 3 sets 10-12 reps
Bicep Curl Machine 110bs x 3 sets 10-15 reps
Seated Incline Dumbell Curl 30lbs x 3 sets 10-15 reps
Ab Wheel rollout 3 sets to failure (usually arms burnt out before abs)

Tuesday Back/Tricep
Iso Lateral Row Machine Warmup + 120lbs per arm - 4 sets 8-10 Reps
Lat pulldown cable (wide) 165lbs - 3 sets - 9-12 reps
Face Pull 60lbs - 3 sets - 12-15 Reps
Barbell Shrug (smith) 160lbs - 3 sets - 15 reps
Tricep Pushdown 70lbs - 3 sets - 10-15 reps
Single arm tricep dumbell ext 25lbs - 3 sets - 10-12 reps

Wed
30 min incline (zone 2ish) treadmill

Thursday Legs/Shoulders
Hack Squat Machine Warmup + 215lbs - 4 sets - 8-12 Reps
Calf Press (on leg press mach) 527lbs - 4 sets 15-20 reps
Back Extension 45lbs - 4 sets - 16-20 reps
Shoulder Press machine 80lbs per arm - 3 sets - 8-10 reps
Lateral Raise (cable) 10lbs - 3 sets - 15-20 reps
Rear Delt reverse fly mach 140lbs - 3 sets - 12-15 reps
GHD machine 15 - 3 sets - 15-20 reps

Friday Back/Arms/Abs
Lat pulldown Close grip Warmup+ 170lbs - 3 sets - 10-12 reps
Bent over barbell Row 185lb - 3 sets - 6-10 reps
Bicep Curl (cable) 60lbs - 3 sets - 12-14 reps
Seated incline dumbell curl 30lbs - 3 sets - 10-12 reps
Ab wheel rollout 3 sets - failure
Cable Twist up/down (woodchop) 45lbs - 3 sets - 15-20 reps
Crunch on GHD machine 45lbs - 3 sets - failure

Saturday Leg/Delt/Chest
Leg press Machine Warmup+ 527lbs - 4 sets - 8-10 reps
Seated Leg Curl Warmup+ 100lbs - 3 sets - 10-15 reps
Leg Extension Warmup+ 100lbs - 4 sets - 10-12 reps
Lateral Raise (Cable) 10lbs - 3 sets - 12-15 reps
Dumbell Flat bench Press 75lbs - 3 sets - 8-10 reps
Chest Fly Machine 165lbs - 3 sets - 10-12 reps
Crunch GHD machine 45lbs - 3 sets - failure

Sunday
30 min incline (zone 2ish) treadmill

Working on my diet. I try to get 180-200g protien daily. Have not been tracking other macros but now starting to try to limit fat and sodium.
Pre Gym - 5mg creatine + pre-workout. I am absolutley not hungry in the morning before I go to the gym. I am not sure if I should try to force feed myself something or not.
Post Gym Breakfast - Protien shake with chia seeds
Snack - sometimes high protien yogurt
Lunch - They feed us daily at work. I try to pick something high protien but I dont always have the best options. I think I will start meal prepping and bringing lunch instead.
Snack - Psyllium Husk (yum)
Dinner - Steak/chicken. Beans/Veggies. Pasta maybe once a week. Sometimes white rice. Difficult to stay locked in with two kids.
Snack - Shake or protien yogurt

Goals:
Drink more water to help with rising hematocrit. Bring down my ApoB, LDL-C and Blood pressure without medication. I would like to try to put on about 10lbs of lean mass and see what that does for me while also trying to stay decently lean. I have been reading about people taking primo along with test to act as an AI. Once my bloods come back after my diet adjustments and moving to daily test pins I would like to try pushing a little more test and see how that feels. I think a cruising dose for me will be around 150-180mg to stay around 1200 when not trying to get a little boost.

Open to any and all comments about training/diet/supplements.

Great job man. I give you a lot of credit on this. The leg press machine and leg extensions are all looking terrific. @craftedpacket

 

[ballin2504]

View attachment 256053
View attachment 256058
Photos 6/18/26

43 years
6'2
196lbs 6/25/26
Body fat 19% 5/1/26 Dexa

Been taking fitness seriously for the last 12 months or so. Previously it was on and off in the home gym but nothing consistent. Have found a home in a local gym and really trying to see how far I can take this old body.

Currently on 200mg test a week. Pinning daily. Started at 1x week and got bad acne and ended up with sore nipples. Moved to 2x then 3x week. After a lot of research starting pinning daily and the sides are almost all cleared up. I am also running GLOW that helps with my shoulder. Finishing up 12 weeks of Tesamorlin/Ipamorlin. Low dose 1mg Reta 1x week.

View attachment 256059

These are my dexa results pre TRT and roughly 4 months later. Body fat only dropped slightly but had a lean mass increase of 8.31lbs. I attribute this to newb gains. I was eating a lot but not focusing on eating clean. I don't have pre-trt photos but other people in my life that I had not seen during this period have noticed changes. Our local college does dexa for only $30 so I will continue to get these every 3-4 months.



Pre TRT 1/10/26 Post TRT May 2026

Total Testosterone 395 1648 ng/dL
Free Test 94.7 pg/mL 402.1 pg/mL
SHBG 24.3 nmol/L 17 nmol/L
Hematocrit 45.6 49.4
Hemoglobin 15 16.8
Creatinine/eGFR .97/101 1.14/82
Total Cholesterol 227 mg/dl 213 mg/dL
LDL-C 139 mg/dl 136 mg/dL
HDL-C 66 mg/dl 62 mg/dL
Triglycerides 105 mg/dl 60 mg/dL
Vitamin D 27 ng/dl 35ng/mL
PSA 0.68 ng/mL 0.61 ng/mL
ApoB NA 109 mg/dl
Estradiol Sensitive NA 109 pg/mL
ferritin 219 ng/mL 38 ng/mL

For my Cholesterol and ApoB I am working on cleaning up my diet by reducing fats and sodium, recently added the psyllium husk as well. My blood pressure is also always slightly elevated even pre trt, averaging 130-135/70-85. I am also starting to add in Cardio. I am getting new basic TRT blood work in a few weeks (required by provider) and then a more complete panel at the end of July for myself which will be roughly 6 weeks after changing to daily test.

Supplements:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro daily
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 7-10 grams daily
Considering adding TUDCA and aged garlic. Also reading about Nattokinase.

Current workout plan: 60-80 minutes in the AM
I started having a little bit of lower back discomfort so I have temporarly stopped doing barbell squats/deadlifts/RDL. I dont have a lot of experiance building routines. This is based of research and chat GPT. My current goal is hitting each muscle group 2x weekly. I was doing more of a push/pull style split before but found Triceps dead after chest and biceps dead after pull so I split those differently recently. I am open to any and all comments. I rest 2-3 minutes between sets unless just feeling extra blasted then might add an extra minute.

Monday Chest/Bicep
Chest Press Machine Warmup + 85lbs per arm - 3 sets 8-10 reps
Incline dumbell press 60lbs x 3 sets 8-10 reps
Cable fly crossover 30lbs x 3 sets 10-12 reps
Bicep Curl Machine 110bs x 3 sets 10-15 reps
Seated Incline Dumbell Curl 30lbs x 3 sets 10-15 reps
Ab Wheel rollout 3 sets to failure (usually arms burnt out before abs)

Tuesday Back/Tricep
Iso Lateral Row Machine Warmup + 120lbs per arm - 4 sets 8-10 Reps
Lat pulldown cable (wide) 165lbs - 3 sets - 9-12 reps
Face Pull 60lbs - 3 sets - 12-15 Reps
Barbell Shrug (smith) 160lbs - 3 sets - 15 reps
Tricep Pushdown 70lbs - 3 sets - 10-15 reps
Single arm tricep dumbell ext 25lbs - 3 sets - 10-12 reps

Wed
30 min incline (zone 2ish) treadmill

Thursday Legs/Shoulders
Hack Squat Machine Warmup + 215lbs - 4 sets - 8-12 Reps
Calf Press (on leg press mach) 527lbs - 4 sets 15-20 reps
Back Extension 45lbs - 4 sets - 16-20 reps
Shoulder Press machine 80lbs per arm - 3 sets - 8-10 reps
Lateral Raise (cable) 10lbs - 3 sets - 15-20 reps
Rear Delt reverse fly mach 140lbs - 3 sets - 12-15 reps
GHD machine 15 - 3 sets - 15-20 reps

Friday Back/Arms/Abs
Lat pulldown Close grip Warmup+ 170lbs - 3 sets - 10-12 reps
Bent over barbell Row 185lb - 3 sets - 6-10 reps
Bicep Curl (cable) 60lbs - 3 sets - 12-14 reps
Seated incline dumbell curl 30lbs - 3 sets - 10-12 reps
Ab wheel rollout 3 sets - failure
Cable Twist up/down (woodchop) 45lbs - 3 sets - 15-20 reps
Crunch on GHD machine 45lbs - 3 sets - failure

Saturday Leg/Delt/Chest
Leg press Machine Warmup+ 527lbs - 4 sets - 8-10 reps
Seated Leg Curl Warmup+ 100lbs - 3 sets - 10-15 reps
Leg Extension Warmup+ 100lbs - 4 sets - 10-12 reps
Lateral Raise (Cable) 10lbs - 3 sets - 12-15 reps
Dumbell Flat bench Press 75lbs - 3 sets - 8-10 reps
Chest Fly Machine 165lbs - 3 sets - 10-12 reps
Crunch GHD machine 45lbs - 3 sets - failure

Sunday
30 min incline (zone 2ish) treadmill

Working on my diet. I try to get 180-200g protien daily. Have not been tracking other macros but now starting to try to limit fat and sodium.
Pre Gym - 5mg creatine + pre-workout. I am absolutley not hungry in the morning before I go to the gym. I am not sure if I should try to force feed myself something or not.
Post Gym Breakfast - Protien shake with chia seeds
Snack - sometimes high protien yogurt
Lunch - They feed us daily at work. I try to pick something high protien but I dont always have the best options. I think I will start meal prepping and bringing lunch instead.
Snack - Psyllium Husk (yum)
Dinner - Steak/chicken. Beans/Veggies. Pasta maybe once a week. Sometimes white rice. Difficult to stay locked in with two kids.
Snack - Shake or protien yogurt

Goals:
Drink more water to help with rising hematocrit. Bring down my ApoB, LDL-C and Blood pressure without medication. I would like to try to put on about 10lbs of lean mass and see what that does for me while also trying to stay decently lean. I have been reading about people taking primo along with test to act as an AI. Once my bloods come back after my diet adjustments and moving to daily test pins I would like to try pushing a little more test and see how that feels. I think a cruising dose for me will be around 150-180mg to stay around 1200 when not trying to get a little boost.

Open to any and all comments about training/diet/supplements.

@craftedpacket nice start man. Glad to have you logging here

 

[craftedpacket]

When I had my Dexa 5/1 I weighed 200lbs. Ive seen as much as 203 on the scale in the gym. Today I weighed 196. I am not really concerned with how much I weigh on the scale but its interesting to see it go down 7 lbs in 2 months. I am feeling stronger and I assume this weight change is due to changes in water/inflammation.

 

[craftedpacket]

@craftedpacket make sure you're stretching after your workouts. When it comes to your back, I would be doing a lot of decompressing and make sure you're not compressing your discs too much. You might want to look into the healing peptides.

Do you have any recommendations? I try to do hangs on the pullup bar when I think about it. I wish our gym had a reverse hyper but it doesn't. I have seen devices like the Dex inversion system, it looks like I could do something similar with the GHD machine at the gym. Compared to my daughter who is a competitive gymnast, I have horrible flexibility and stretching is definitely something I need to try to incorporate going forward.

 

[LevButlerov]

When I had my Dexa 5/1 I weighed 200lbs. Ive seen as much as 203 on the scale in the gym. Today I weighed 196. I am not really concerned with how much I weigh on the scale but its interesting to see it go down 7 lbs in 2 months. I am feeling stronger and I assume this weight change is due to changes in water/inflammation.

196 is a good drop means you're leaning out @craftedpacket

 

[2Thick]

Do you have any recommendations? I try to do hangs on the pullup bar when I think about it. I wish our gym had a reverse hyper but it doesn't. I have seen devices like the Dex inversion system, it looks like I could do something similar with the GHD machine at the gym. Compared to my daughter who is a competitive gymnast, I have horrible flexibility and stretching is definitely something I need to try to incorporate going forward.

Definitely keep working on it man. Flexibility doesn't get any better as you grow muscle.

 

[craftedpacket]

I took off 3 days last week due to an out of town trip with no gym options where I went. I was afraid I would feel weaker when I got back but it actually has been the opposite. Went up a few pounds in several different exercises or got in a few more reps than usual. But the last two days I am now getting a really sharp pain in the outside of my left elbow doing random stuff around the house. Appears to be tennis elbow. I was able to do pressing today pain free but dumbbell curls I could not do without intense pain in the elbow. I was able to do preacher curls on the bicep machine.

Went to costco and go some meal prep supplies and currently researching meal plans.

According to chatgpt using my current height/weight/goals it recommends about 2900 calories a day to keep adding a little mass without getting fat. I am having trouble reaching this many calories while eating as clean as I can and without just feeling miserable. I started using the cronmeter app.
Saturday I got in 2400 calories. Lean hamburger meat, sweet potato, lentils. Whey and collagen peptides drinks with Chia. Chicken breast and had a little hummus. Taking my normal vitamin regimen and psyllium husk. Saw better blood pressure today than I have in a while. 128/72.
192g protein
144g carbs
102g fat
48g fiber

Sunday I really tried to reach my calorie goal and got up to 2600 calories. Eggs, Kodiak protien pancakes, Sirloin, lentils, corn. Cheated with some jalapeno poppers. Big smoothey with Whey, protien oats, banana, oikos pro yogurt and milk. I was busy outside with chores, i could have snuck in another meal.
234g protien
183g carbs
88g fat
52g fiber

Basic TRT bloodwork scheduled for 7/6. With a more complete panel scheduled for 7/22. Currently continuing with 28mg/day test. 500mcg BPC-157/500mcg tb-500/2.5mg GHK-CU daily. This has allowed me to start pressing overhead again. This will be my last week before I run out of Tesamorelin/ipamorelin. Been doing 1mg tesa/400mcg ipa 5x week for about 10 weeks now.

 

[LevButlerov]

View attachment 258550

I took off 3 days last week due to an out of town trip with no gym options where I went. I was afraid I would feel weaker when I got back but it actually has been the opposite. Went up a few pounds in several different exercises or got in a few more reps than usual. But the last two days I am now getting a really sharp pain in the outside of my left elbow doing random stuff around the house. Appears to be tennis elbow. I was able to do pressing today pain free but dumbbell curls I could not do without intense pain in the elbow. I was able to do preacher curls on the bicep machine.

Went to costco and go some meal prep supplies and currently researching meal plans.

According to chatgpt using my current height/weight/goals it recommends about 2900 calories a day to keep adding a little mass without getting fat. I am having trouble reaching this many calories while eating as clean as I can and without just feeling miserable. I started using the cronmeter app.
Saturday I got in 2400 calories. Lean hamburger meat, sweet potato, lentils. Whey and collagen peptides drinks with Chia. Chicken breast and had a little hummus. Taking my normal vitamin regimen and psyllium husk. Saw better blood pressure today than I have in a while. 128/72.
192g protein
144g carbs
102g fat
48g fiber

Sunday I really tried to reach my calorie goal and got up to 2600 calories. Eggs, Kodiak protien pancakes, Sirloin, lentils, corn. Cheated with some jalapeno poppers. Big smoothey with Whey, protien oats, banana, oikos pro yogurt and milk. I was busy outside with chores, i could have snuck in another meal.
234g protien
183g carbs
88g fat
52g fiber

Basic TRT bloodwork scheduled for 7/6. With a more complete panel scheduled for 7/22. Currently continuing with 28mg/day test. 500mcg BPC-157/500mcg tb-500/2.5mg GHK-CU daily. This has allowed me to start pressing overhead again. This will be my last week before I run out of Tesamorelin/ipamorelin. Been doing 1mg tesa/400mcg ipa 5x week for about 10 weeks now.

looking good with no gym but did you do push ups sit ups and planks when you out? @craftedpacket

 

[stevesmi]

View attachment 258550

I took off 3 days last week due to an out of town trip with no gym options where I went. I was afraid I would feel weaker when I got back but it actually has been the opposite. Went up a few pounds in several different exercises or got in a few more reps than usual. But the last two days I am now getting a really sharp pain in the outside of my left elbow doing random stuff around the house. Appears to be tennis elbow. I was able to do pressing today pain free but dumbbell curls I could not do without intense pain in the elbow. I was able to do preacher curls on the bicep machine.

Went to costco and go some meal prep supplies and currently researching meal plans.

According to chatgpt using my current height/weight/goals it recommends about 2900 calories a day to keep adding a little mass without getting fat. I am having trouble reaching this many calories while eating as clean as I can and without just feeling miserable. I started using the cronmeter app.
Saturday I got in 2400 calories. Lean hamburger meat, sweet potato, lentils. Whey and collagen peptides drinks with Chia. Chicken breast and had a little hummus. Taking my normal vitamin regimen and psyllium husk. Saw better blood pressure today than I have in a while. 128/72.
192g protein
144g carbs
102g fat
48g fiber

Sunday I really tried to reach my calorie goal and got up to 2600 calories. Eggs, Kodiak protien pancakes, Sirloin, lentils, corn. Cheated with some jalapeno poppers. Big smoothey with Whey, protien oats, banana, oikos pro yogurt and milk. I was busy outside with chores, i could have snuck in another meal.
234g protien
183g carbs
88g fat
52g fiber

Basic TRT bloodwork scheduled for 7/6. With a more complete panel scheduled for 7/22. Currently continuing with 28mg/day test. 500mcg BPC-157/500mcg tb-500/2.5mg GHK-CU daily. This has allowed me to start pressing overhead again. This will be my last week before I run out of Tesamorelin/ipamorelin. Been doing 1mg tesa/400mcg ipa 5x week for about 10 weeks now.

@craftedpacket those protein pancakes are a great way to get yourself up. I used to make them with coconut flour. They taste fantastic with raw honey.

 

[Mobster]

I took off 3 days last week due to an out of town trip with no gym options where I went. I was afraid I would feel weaker when I got back but it actually has been the opposite. Went up a few pounds in several different exercises or got in a few more reps than usual.

You needed the break

 

[ceo]

View attachment 258550

I took off 3 days last week due to an out of town trip with no gym options where I went. I was afraid I would feel weaker when I got back but it actually has been the opposite. Went up a few pounds in several different exercises or got in a few more reps than usual. But the last two days I am now getting a really sharp pain in the outside of my left elbow doing random stuff around the house. Appears to be tennis elbow. I was able to do pressing today pain free but dumbbell curls I could not do without intense pain in the elbow. I was able to do preacher curls on the bicep machine.

Went to costco and go some meal prep supplies and currently researching meal plans.

According to chatgpt using my current height/weight/goals it recommends about 2900 calories a day to keep adding a little mass without getting fat. I am having trouble reaching this many calories while eating as clean as I can and without just feeling miserable. I started using the cronmeter app.
Saturday I got in 2400 calories. Lean hamburger meat, sweet potato, lentils. Whey and collagen peptides drinks with Chia. Chicken breast and had a little hummus. Taking my normal vitamin regimen and psyllium husk. Saw better blood pressure today than I have in a while. 128/72.
192g protein
144g carbs
102g fat
48g fiber

Sunday I really tried to reach my calorie goal and got up to 2600 calories. Eggs, Kodiak protien pancakes, Sirloin, lentils, corn. Cheated with some jalapeno poppers. Big smoothey with Whey, protien oats, banana, oikos pro yogurt and milk. I was busy outside with chores, i could have snuck in another meal.
234g protien
183g carbs
88g fat
52g fiber

Basic TRT bloodwork scheduled for 7/6. With a more complete panel scheduled for 7/22. Currently continuing with 28mg/day test. 500mcg BPC-157/500mcg tb- 500/2.5mg GHK-CU daily. This has allowed me to start pressing overhead again. This will be my last week before I run out of Tesamorelin/ipamorelin. Been doing 1mg tesa/400mcg ipa 5x week for about 10 weeks now.

Bros, nice job. I like the protein, carbs, and fat and I like how you included the fiber. Taking this very seriously. @craftedpacket

 

[ROIDDERS]

View attachment 258550

I took off 3 days last week due to an out of town trip with no gym options where I went. I was afraid I would feel weaker when I got back but it actually has been the opposite. Went up a few pounds in several different exercises or got in a few more reps than usual. But the last two days I am now getting a really sharp pain in the outside of my left elbow doing random stuff around the house. Appears to be tennis elbow. I was able to do pressing today pain free but dumbbell curls I could not do without intense pain in the elbow. I was able to do preacher curls on the bicep machine.

Went to costco and go some meal prep supplies and currently researching meal plans.

According to chatgpt using my current height/weight/goals it recommends about 2900 calories a day to keep adding a little mass without getting fat. I am having trouble reaching this many calories while eating as clean as I can and without just feeling miserable. I started using the cronmeter app.
Saturday I got in 2400 calories. Lean hamburger meat, sweet potato, lentils. Whey and collagen peptides drinks with Chia. Chicken breast and had a little hummus. Taking my normal vitamin regimen and psyllium husk. Saw better blood pressure today than I have in a while. 128/72.
192g protein
144g carbs
102g fat
48g fiber

Sunday I really tried to reach my calorie goal and got up to 2600 calories. Eggs, Kodiak protien pancakes, Sirloin, lentils, corn. Cheated with some jalapeno poppers. Big smoothey with Whey, protien oats, banana, oikos pro yogurt and milk. I was busy outside with chores, i could have snuck in another meal.
234g protien
183g carbs
88g fat
52g fiber

Basic TRT bloodwork scheduled for 7/6. With a more complete panel scheduled for 7/22. Currently continuing with 28mg/day test. 500mcg BPC-157/500mcg tb-500/2.5mg GHK-CU daily. This has allowed me to start pressing overhead again. This will be my last week before I run out of Tesamorelin/ipamorelin. Been doing 1mg tesa/400mcg ipa 5x week for about 10 weeks now.

The Sunday calories are definitely there. @craftedpacket I love the sirloin, lentils, and corn actually sounds really good together.

 

[Ulter]

View attachment 258550

I took off 3 days last week due to an out of town trip with no gym options where I went. I was afraid I would feel weaker when I got back but it actually has been the opposite. Went up a few pounds in several different exercises or got in a few more reps than usual. But the last two days I am now getting a really sharp pain in the outside of my left elbow doing random stuff around the house. Appears to be tennis elbow. I was able to do pressing today pain free but dumbbell curls I could not do without intense pain in the elbow. I was able to do preacher curls on the bicep machine.

Went to costco and go some meal prep supplies and currently researching meal plans.

According to chatgpt using my current height/weight/goals it recommends about 2900 calories a day to keep adding a little mass without getting fat. I am having trouble reaching this many calories while eating as clean as I can and without just feeling miserable. I started using the cronmeter app.
Saturday I got in 2400 calories. Lean hamburger meat, sweet potato, lentils. Whey and collagen peptides drinks with Chia. Chicken breast and had a little hummus. Taking my normal vitamin regimen and psyllium husk. Saw better blood pressure today than I have in a while. 128/72.
192g protein
144g carbs
102g fat
48g fiber

Sunday I really tried to reach my calorie goal and got up to 2600 calories. Eggs, Kodiak protien pancakes, Sirloin, lentils, corn. Cheated with some jalapeno poppers. Big smoothey with Whey, protien oats, banana, oikos pro yogurt and milk. I was busy outside with chores, i could have snuck in another meal.
234g protien
183g carbs
88g fat
52g fiber

Basic TRT bloodwork scheduled for 7/6. With a more complete panel scheduled for 7/22. Currently continuing with 28mg/day test. 500mcg BPC-157/500mcg tb-500/2.5mg GHK-CU daily. This has allowed me to start pressing overhead again. This will be my last week before I run out of Tesamorelin/ipamorelin. Been doing 1mg tesa/400mcg ipa 5x week for about 10 weeks now.

@craftedpacket chicken breasts and hummus sounds pretty good. I haven't had hummus in a long time. My ex-wife used to cook it for me.

 

[2Thick]

View attachment 258550

I took off 3 days last week due to an out of town trip with no gym options where I went. I was afraid I would feel weaker when I got back but it actually has been the opposite. Went up a few pounds in several different exercises or got in a few more reps than usual. But the last two days I am now getting a really sharp pain in the outside of my left elbow doing random stuff around the house. Appears to be tennis elbow. I was able to do pressing today pain free but dumbbell curls I could not do without intense pain in the elbow. I was able to do preacher curls on the bicep machine.

Went to costco and go some meal prep supplies and currently researching meal plans.

According to chatgpt using my current height/weight/goals it recommends about 2900 calories a day to keep adding a little mass without getting fat. I am having trouble reaching this many calories while eating as clean as I can and without just feeling miserable. I started using the cronmeter app.
Saturday I got in 2400 calories. Lean hamburger meat, sweet potato, lentils. Whey and collagen peptides drinks with Chia. Chicken breast and had a little hummus. Taking my normal vitamin regimen and psyllium husk. Saw better blood pressure today than I have in a while. 128/72.
192g protein
144g carbs
102g fat
48g fiber

Sunday I really tried to reach my calorie goal and got up to 2600 calories. Eggs, Kodiak protien pancakes, Sirloin, lentils, corn. Cheated with some jalapeno poppers. Big smoothey with Whey, protien oats, banana, oikos pro yogurt and milk. I was busy outside with chores, i could have snuck in another meal.
234g protien
183g carbs
88g fat
52g fiber

Basic TRT bloodwork scheduled for 7/6. With a more complete panel scheduled for 7/22. Currently continuing with 28mg/day test. 500mcg BPC-157/500mcg tb-500/2.5mg GHK-CU daily. This has allowed me to start pressing overhead again. This will be my last week before I run out of Tesamorelin/ipamorelin. Been doing 1mg tesa/400mcg ipa 5x week for about 10 weeks now.

Good job on this. 2600 calories is solid and the list of food you're eating looks terrific. I love me some good eggs. @craftedpacket

 

[craftedpacket]

Appreciate the feedback. This is what my routine has looked like since I got back from the trip. Modified to get back on schedule (means I skipped two days of my normal routine. I like to stay on routine):
Been using the "hevy" app for tracking
6/25
Chest/Bicep
Chest press machine (plates each arm) 45x12 80x10 80x9 85x 8
Incline bench (dumbbell) 60x8 60x8 65x7
Cable Fly Crossover 30x9 25x10 25x12
Bicep Curl Machine 75x15 110x15 110x11 110x11
Seated incline curl (dumbbell) 30x13 30x11 30x10
Ab wheel rollout 20 20 20

6/26
Back/Tricep
Iso Lat row machine (single arm) 45x15 90x3 120x10 120x10 120x9 120x8
Lat pulldown wide (cable) 165x11 165x10 165x9
Face pull 60x15 60x16 60x16
Smith Machine Shrug 90x15 180x15 180x15 180x15
Single arm pushdown (cable) 25x20 30x18 30x15
Single arm dumbbell extension 25x14 25x14 25x13

6/27
Legs/Shoulders
Hack Squat Machine 195x10 215x10 235x8 235x9
Calf Press (leg press mach) 257x20 437x20 437x20 527x18
Back Extension weighted 0x20 45x18 45x18 45x15
Shoulder press machine 45x12 80x10 80x9 85x9
Cable Lat Raise 10x18 15x12 15x12
Rear Delt reverse fly (mach) 140x12 140x12 140x13
GHD 15 15 15

6/28
Cardio
45 minutes treadmill 12-8 degree incline speed 3 (Zone 3 for about 10 minutes the rest in zone 2)

6/29
Chest/Bicep
Chest press machine (plates each arm) 45x12 80x10 80x10 85x 8
Incline bench (dumbbell) 60x9 65x7 65x7
Cable Fly Crossover 30x10 30x9 25x12
Bicep Curl Machine 75x15 110x15 115x12 115x11
Seated incline curl (dumbbell) Killed elbow - skipped

6/30
Back/Tricep
Iso Lat row machine (single arm) 45x15 90x3 120x10 120x10 120x10 120x8
Lat pulldown wide (cable) 165x12 170x8 165x9
Face pull 60x15 60x16 60x16
Smith Machine Shrug 90x15 205x15 205x15 205x15
Single arm pushdown (cable) 25x20 30x18 30x18
Single arm dumbell extension Skipped due to elbow pain
Tried seated tricep pushdown Mach 230x15 235x10 235x10

Read some comments in other posts about drop sets. Have never tried those before, going to give those a try in the future.
Started theraband flexbar work and theragun then ice for the elbow. I do USPSA pistol shooting competitively which led to bad tennis elbow before when upping my practice volume. I have dealt with tennis elbow and was able to work through it without a doctor. Hoping this is the same.

 

[craftedpacket]

looking good with no gym but did you do push ups sit ups and planks when you out? @craftedpacket

Didnt even cross my mind. I did take the kids to a indoor rock climbing gym one day and got a bit of work there.

 

[LevButlerov]

Didnt even cross my mind. I did take the kids to a indoor rock climbing gym one day and got a bit of work there.

next time

 

[craftedpacket]

Had my first go with some meal prep. Made 5 of these, took a bit longer than I expected but I will get better at it. Found a program with around 150 meal prep recipes. The macro break down for this is around:
650 Calories
62g Protein
48g Carb
27g Fat
10g Fiber

Its seasoned chicken thighs and I used "goodles" protein pasta. The cheese sauce is made with low fat cream cheese and low fat cheddar with a bit of milk and spices. The chicken is damn good. The mac is OK, definitely not your normal full fat mac and cheese but pretty good. Definitely need to make these meals on Sunday and not in the middle of the week.

Got in 40 minutes of hamster wheel work today on my "off" day. This tennis elbow sucks but I am working on PT type exercises at night. I upped my klow from just once a day to twice daily to see if that will speed it up. It really helped my rotator cuff so maybe it can help here too.

 

[LevButlerov]

Appreciate the feedback. This is what my routine has looked like since I got back from the trip. Modified to get back on schedule (means I skipped two days of my normal routine. I like to stay on routine):
Been using the "hevy" app for tracking
6/25
Chest/Bicep
Chest press machine (plates each arm) 45x12 80x10 80x9 85x 8
Incline bench (dumbbell) 60x8 60x8 65x7
Cable Fly Crossover 30x9 25x10 25x12
Bicep Curl Machine 75x15 110x15 110x11 110x11
Seated incline curl (dumbbell) 30x13 30x11 30x10
Ab wheel rollout 20 20 20

6/26
Back/Tricep
Iso Lat row machine (single arm) 45x15 90x3 120x10 120x10 120x9 120x8
Lat pulldown wide (cable) 165x11 165x10 165x9
Face pull 60x15 60x16 60x16
Smith Machine Shrug 90x15 180x15 180x15 180x15
Single arm pushdown (cable) 25x20 30x18 30x15
Single arm dumbbell extension 25x14 25x14 25x13

6/27
Legs/Shoulders
Hack Squat Machine 195x10 215x10 235x8 235x9
Calf Press (leg press mach) 257x20 437x20 437x20 527x18
Back Extension weighted 0x20 45x18 45x18 45x15
Shoulder press machine 45x12 80x10 80x9 85x9
Cable Lat Raise 10x18 15x12 15x12
Rear Delt reverse fly (mach) 140x12 140x12 140x13
GHD 15 15 15

6/28
Cardio
45 minutes treadmill 12-8 degree incline speed 3 (Zone 3 for about 10 minutes the rest in zone 2)

6/29
Chest/Bicep
Chest press machine (plates each arm) 45x12 80x10 80x10 85x 8
Incline bench (dumbbell) 60x9 65x7 65x7
Cable Fly Crossover 30x10 30x9 25x12
Bicep Curl Machine 75x15 110x15 115x12 115x11
Seated incline curl (dumbbell) Killed elbow - skipped

6/30
Back/Tricep
Iso Lat row machine (single arm) 45x15 90x3 120x10 120x10 120x10 120x8
Lat pulldown wide (cable) 165x12 170x8 165x9
Face pull 60x15 60x16 60x16
Smith Machine Shrug 90x15 205x15 205x15 205x15
Single arm pushdown (cable) 25x20 30x18 30x18
Single arm dumbell extension Skipped due to elbow pain
Tried seated tricep pushdown Mach 230x15 235x10 235x10

Read some comments in other posts about drop sets. Have never tried those before, going to give those a try in the future.
Started theraband flexbar work and theragun then ice for the elbow. I do USPSA pistol shooting competitively which led to bad tennis elbow before when upping my practice volume. I have dealt with tennis elbow and was able to work through it without a doctor. Hoping this is the same.

Strong week of training @craftedpacket i would add drop sets on the bigger lat pulls and chest press
but the elbow issue try to get an infrared lamp on it

Had my first go with some meal prep. Made 5 of these, took a bit longer than I expected but I will get better at it. Found a program with around 150 meal prep recipes. The macro break down for this is around:
650 Calories
62g Protein
48g Carb
27g Fat
10g Fiber

Its seasoned chicken thighs and I used "goodles" protein pasta. The cheese sauce is made with low fat cream cheese and low fat cheddar with a bit of milk and spices. The chicken is damn good. The mac is OK, definitely not your normal full fat mac and cheese but pretty good. Definitely need to make these meals on Sunday and not in the middle of the week.

View attachment 259943

Got in 40 minutes of hamster wheel work today on my "off" day. This tennis elbow sucks but I am working on PT type exercises at night. I upped my klow from just once a day to twice daily to see if that will speed it up. It really helped my rotator cuff so maybe it can help here too.

beautiful meal prep I like this mix
and the PT will help try to pin the KLOW closer to the elbow and more bpc on top

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn @Dreamer

 

[HarleyGuy]

Appreciate the feedback. This is what my routine has looked like since I got back from the trip. Modified to get back on schedule (means I skipped two days of my normal routine. I like to stay on routine):
Been using the "hevy" app for tracking
6/25
Chest/Bicep
Chest press machine (plates each arm) 45x12 80x10 80x9 85x 8
Incline bench (dumbbell) 60x8 60x8 65x7
Cable Fly Crossover 30x9 25x10 25x12
Bicep Curl Machine 75x15 110x15 110x11 110x11
Seated incline curl (dumbbell) 30x13 30x11 30x10
Ab wheel rollout 20 20 20

6/26
Back/Tricep
Iso Lat row machine (single arm) 45x15 90x3 120x10 120x10 120x9 120x8
Lat pulldown wide (cable) 165x11 165x10 165x9
Face pull 60x15 60x16 60x16
Smith Machine Shrug 90x15 180x15 180x15 180x15
Single arm pushdown (cable) 25x20 30x18 30x15
Single arm dumbbell extension 25x14 25x14 25x13

6/27
Legs/Shoulders
Hack Squat Machine 195x10 215x10 235x8 235x9
Calf Press (leg press mach) 257x20 437x20 437x20 527x18
Back Extension weighted 0x20 45x18 45x18 45x15
Shoulder press machine 45x12 80x10 80x9 85x9
Cable Lat Raise 10x18 15x12 15x12
Rear Delt reverse fly (mach) 140x12 140x12 140x13
GHD 15 15 15

6/28
Cardio
45 minutes treadmill 12-8 degree incline speed 3 (Zone 3 for about 10 minutes the rest in zone 2)

6/29
Chest/Bicep
Chest press machine (plates each arm) 45x12 80x10 80x10 85x 8
Incline bench (dumbbell) 60x9 65x7 65x7
Cable Fly Crossover 30x10 30x9 25x12
Bicep Curl Machine 75x15 110x15 115x12 115x11
Seated incline curl (dumbbell) Killed elbow - skipped

6/30
Back/Tricep
Iso Lat row machine (single arm) 45x15 90x3 120x10 120x10 120x10 120x8
Lat pulldown wide (cable) 165x12 170x8 165x9
Face pull 60x15 60x16 60x16
Smith Machine Shrug 90x15 205x15 205x15 205x15
Single arm pushdown (cable) 25x20 30x18 30x18
Single arm dumbell extension Skipped due to elbow pain
Tried seated tricep pushdown Mach 230x15 235x10 235x10

Read some comments in other posts about drop sets. Have never tried those before, going to give those a try in the future.
Started theraband flexbar work and theragun then ice for the elbow. I do USPSA pistol shooting competitively which led to bad tennis elbow before when upping my practice volume. I have dealt with tennis elbow and was able to work through it without a doctor. Hoping this is the same.

Great start to your log bro and your progress looks good, great pics!

Love the workouts and the ab wheel is proper death! Love that ab wheel but love to hate it too

Read some comments in other posts about drop sets. Have never tried those before, going to give those a try in the future.

They are next level bro, do them AMRAP each time til you're completely done

I upped my klow from just once a day to twice daily to see if that will speed it up. It really helped my rotator cuff so maybe it can help here too.

KLOW helped me with my torn tendons from arm wrestling. Reconstitute with 1ml and use 10iu ED.
Pin close to injury and check out here https://trtinjections.com/

 

[Dreamer]

Had my first go with some meal prep. Made 5 of these, took a bit longer than I expected but I will get better at it. Found a program with around 150 meal prep recipes. The macro break down for this is around:
650 Calories
62g Protein
48g Carb
27g Fat
10g Fiber

Its seasoned chicken thighs and I used "goodles" protein pasta. The cheese sauce is made with low fat cream cheese and low fat cheddar with a bit of milk and spices. The chicken is damn good. The mac is OK, definitely not your normal full fat mac and cheese but pretty good. Definitely need to make these meals on Sunday and not in the middle of the week.

View attachment 259943

Got in 40 minutes of hamster wheel work today on my "off" day. This tennis elbow sucks but I am working on PT type exercises at night. I upped my klow from just once a day to twice daily to see if that will speed it up. It really helped my rotator cuff so maybe it can help here too.

Looks good brother - why not chicken breast?

 

[rizzlekdizzle]

those prepped meals look good - great macro's too!

 

[rizzlekdizzle]

Looks good brother - why not chicken breast?

chicken thighs, with fat trimmed off aren't that far behind breast in terms of macro's - and are juicier. I find the trick with chicken breast is to brine them first - that keeps em juicy.

 

[Grumpy]

Meals and macros look good

 

[bss]

Had my first go with some meal prep. Made 5 of these, took a bit longer than I expected but I will get better at it. Found a program with around 150 meal prep recipes. The macro break down for this is around:
650 Calories
62g Protein
48g Carb
27g Fat
10g Fiber

Its seasoned chicken thighs and I used "goodles" protein pasta. The cheese sauce is made with low fat cream cheese and low fat cheddar with a bit of milk and spices. The chicken is damn good. The mac is OK, definitely not your normal full fat mac and cheese but pretty good. Definitely need to make these meals on Sunday and not in the middle of the week.

View attachment 259943

Got in 40 minutes of hamster wheel work today on my "off" day. This tennis elbow sucks but I am working on PT type exercises at night. I upped my klow from just once a day to twice daily to see if that will speed it up. It really helped my rotator cuff so maybe it can help here too.

First crack at meal prepping and still landing macros that clean off five meals is a great habit to lock in early, come have a squiz at my log and say gday when you get a chance mate.

 

[waggat]

Had my first go with some meal prep. Made 5 of these, took a bit longer than I expected but I will get better at it. Found a program with around 150 meal prep recipes. The macro break down for this is around:
650 Calories
62g Protein
48g Carb
27g Fat
10g Fiber

Its seasoned chicken thighs and I used "goodles" protein pasta. The cheese sauce is made with low fat cream cheese and low fat cheddar with a bit of milk and spices. The chicken is damn good. The mac is OK, definitely not your normal full fat mac and cheese but pretty good. Definitely need to make these meals on Sunday and not in the middle of the week.

View attachment 259943

Got in 40 minutes of hamster wheel work today on my "off" day. This tennis elbow sucks but I am working on PT type exercises at night. I upped my klow from just once a day to twice daily to see if that will speed it up. It really helped my rotator cuff so maybe it can help here too.

Those meals look good and the macros look good too.

 

[craftedpacket]

Today I ran legs/shoulders. Today's leg day is a little light since I hit it again on Saturday.

Hack squat. This is a brutal machine and very humbling but I did increase some reps today.
warmup @195x10 215x10 235x10 235x10

Calf press. I run these on the leg press machine. My gym has a standing calf raise machine but i really feel this in my spine. There is a seated calf raise but this feels really awkward, it may just be the machine my gym has. Let me know your opinions on doing calf's on the leg press machine. The amount of weight I can do on this seems silly so I dont know if its effective.
warmup @257x20 437x20 527x16 527x16

Back extension with 45lb plate 20 reps x 4 sets

Shoulder press machine. Plates per arm. Upped my PR for reps today to 90lbs
warmup @45x12 90x9 90x8 90x7

Cable lateral raise. I recently started doing this with a wrist strap instead of the D handle. Feels like I get more isolated tension this way.
10x20 15x20 15x20

Rear delt reverse fly. I previously did this on a fly machine but this time tried it on the cable tower as I saw a video on this. This really hit harder than the machine. I also tried a drop set on this which felt really good.
10x20 15x11 (15x12 10x16 5x20)

GHD machine. 3 sets @ 15 reps.

I have felt pretty good on the 200mg/week test split into daily injections. Since going to daily all of my sides are gone including the acne. Following @8enni8lanko log really makes me want to try and push this a little further if my blood work next week comes back good. I ordered some Tadalafil and Primo from @US-pharmacies . Want to try the low dose daily Tadalafil for blood pressure and pumps. I tried full dose Tadafil in the past just for fun and it gave me a blinding headache. Hoping I can handle the low dose better. If my bloodwork is good I would like to try 250mg test/125mg primo for two weeks and if I feel good then try 300/150 for 6 weeks. The primo would be for controlling the estradiol and adjusted for bloodwork. Then cruise on 180 test for a bit. Following @8enni8lanko has me interested in anavar as well. The possibility of hair loss is concerning but at the same time that doesnt run in my family.

 

[8enni8lanko]

Today I ran legs/shoulders. Today's leg day is a little light since I hit it again on Saturday.

Hack squat. This is a brutal machine and very humbling but I did increase some reps today.
warmup @195x10 215x10 235x10 235x10

Calf press. I run these on the leg press machine. My gym has a standing calf raise machine but i really feel this in my spine. There is a seated calf raise but this feels really awkward, it may just be the machine my gym has. Let me know your opinions on doing calf's on the leg press machine. The amount of weight I can do on this seems silly so I dont know if its effective.
warmup @257x20 437x20 527x16 527x16

Back extension with 45lb plate 20 reps x 4 sets

Shoulder press machine. Plates per arm. Upped my PR for reps today to 90lbs
warmup @45x12 90x9 90x8 90x7

Cable lateral raise. I recently started doing this with a wrist strap instead of the D handle. Feels like I get more isolated tension this way.
10x20 15x20 15x20

Rear delt reverse fly. I previously did this on a fly machine but this time tried it on the cable tower as I saw a video on this. This really hit harder than the machine. I also tried a drop set on this which felt really good.
10x20 15x11 (15x12 10x16 5x20)

GHD machine. 3 sets @ 15 reps.

I have felt pretty good on the 200mg/week test split into daily injections. Since going to daily all of my sides are gone including the acne. Following @8enni8lanko log really makes me want to try and push this a little further if my blood work next week comes back good. I ordered some Tadalafil and Primo from @US-pharmacies . Want to try the low dose daily Tadalafil for blood pressure and pumps. I tried full dose Tadafil in the past just for fun and it gave me a blinding headache. Hoping I can handle the low dose better. If my bloodwork is good I would like to try 250mg test/125mg primo for two weeks and if I feel good then try 300/150 for 6 weeks. The primo would be for controlling the estradiol and adjusted for bloodwork. Then cruise on 180 test for a bit. Following @8enni8lanko has me interested in anavar as well. The possibility of hair loss is concerning but at the same time that doesnt run in my family.

@craftedpacket Hey brother! Great start to your log! You look in great shape already, especially at 43 and taking things seriously for the the level up I think you are going to get some great results!

Very humbled you have taken the time to view my log and feel feel to reach out if you have any questions. I'm still very new and forever learning, but happy to answer any questions you have based off my experiences. I haven't experienced any hair loss with Anavar.

You are definitely in the right place for guidance and a wealth of information is at your fingertips!

Good luck with the bloods. I'll be following your journey!

 

[craftedpacket]

Thank you @8enni8lanko. Started following your log because we are close in age and sort of started the same path with TRT and reta. Listened to the podcast you were on too. I'm about 5 weeks on low dose reta. Around 1.5mg. I find it helps avoid eating crap while still getting in the food I need. Its also made beer something I don't really think about anymore, not that I drank much before. There are also lots of other reported postive effects other than fat loss. Before finding this forum I was limited to google and chatgpt (I call her my robot B*tch). My wife has been on reta longer and taking around 3mg. I think she is 3-4 months in and down 30lbs.

Your last june update with photos is impressive. Your looking jacked. I am really struggling to get my chest to grow. All the food you post really got me to realize I wasn't focusing enough on being more invested in the food I am eating. Prior to a month ago I had never weighed any food I ever made. @LevButlerov has got me tracking my food in an app, heck even my kids are now using an app and tracking what they eat now.

I made the mistake of not taking any photos prior to starting back in the gym almost a year ago. After starting TRT it was hard for me to notice any changes looking in the mirror daily. It really hit home when I saw some friends a few weeks ago I had not seen in a year and they didn't even say hi, just immediately started talking about how fit I looked compared to seeing me last. My one buddy, whose crazy fit, grabbed my shoulders and asked "when did you install these?"

 

[LevButlerov]

Today I ran legs/shoulders. Today's leg day is a little light since I hit it again on Saturday.

Hack squat. This is a brutal machine and very humbling but I did increase some reps today.
warmup @195x10 215x10 235x10 235x10

Calf press. I run these on the leg press machine. My gym has a standing calf raise machine but i really feel this in my spine. There is a seated calf raise but this feels really awkward, it may just be the machine my gym has. Let me know your opinions on doing calf's on the leg press machine. The amount of weight I can do on this seems silly so I dont know if its effective.
warmup @257x20 437x20 527x16 527x16

Back extension with 45lb plate 20 reps x 4 sets

Shoulder press machine. Plates per arm. Upped my PR for reps today to 90lbs
warmup @45x12 90x9 90x8 90x7

Cable lateral raise. I recently started doing this with a wrist strap instead of the D handle. Feels like I get more isolated tension this way.
10x20 15x20 15x20

Rear delt reverse fly. I previously did this on a fly machine but this time tried it on the cable tower as I saw a video on this. This really hit harder than the machine. I also tried a drop set on this which felt really good.
10x20 15x11 (15x12 10x16 5x20)

GHD machine. 3 sets @ 15 reps.

I have felt pretty good on the 200mg/week test split into daily injections. Since going to daily all of my sides are gone including the acne. Following @8enni8lanko log really makes me want to try and push this a little further if my blood work next week comes back good. I ordered some Tadalafil and Primo from @US-pharmacies . Want to try the low dose daily Tadalafil for blood pressure and pumps. I tried full dose Tadafil in the past just for fun and it gave me a blinding headache. Hoping I can handle the low dose better. If my bloodwork is good I would like to try 250mg test/125mg primo for two weeks and if I feel good then try 300/150 for 6 weeks. The primo would be for controlling the estradiol and adjusted for bloodwork. Then cruise on 180 test for a bit. Following @8enni8lanko has me interested in anavar as well. The possibility of hair loss is concerning but at the same time that doesnt run in my family.

good update you're going strong on the hacks 235 is huge!
5mgs tadalafil eod or if you have headaches try 2.5mgs eod to feel it out

 

[stevesmi]

@craftedpacket Hey brother! Great start to your log! You look in great shape already, especially at 43 and taking things seriously for the the level up I think you are going to get some great results!

Very humbled you have taken the time to view my log and feel feel to reach out if you have any questions. I'm still very new and forever learning, but happy to answer any questions you have based off my experiences. I haven't experienced any hair loss with Anavar.

You are definitely in the right place for guidance and a wealth of information is at your fingertips!

Good luck with the bloods. I'll be following your journey!

@8enni8lanko that's good you are not dealing with any hair loss from anavar. It doesn't really bother my hair when I use it. The one that hurts me most is winstrol.

 

[Mobster]

Rear delt reverse fly. I previously did this on a fly machine but this time tried it on the cable tower as I saw a video on this. This really hit harder than the machine. I also tried a drop set on this which felt really good.

Both work if you know how to get the best from them

 

[2Thick]

Today I ran legs/shoulders. Today's leg day is a little light since I hit it again on Saturday.

Hack squat. This is a brutal machine and very humbling but I did increase some reps today.
warmup @195x10 215x10 235x10 235x10

Calf press. I run these on the leg press machine. My gym has a standing calf raise machine but i really feel this in my spine. There is a seated calf raise but this feels really awkward, it may just be the machine my gym has. Let me know your opinions on doing calf's on the leg press machine. The amount of weight I can do on this seems silly so I dont know if its effective.
warmup @257x20 437x20 527x16 527x16

Back extension with 45lb plate 20 reps x 4 sets

Shoulder press machine. Plates per arm. Upped my PR for reps today to 90lbs
warmup @45x12 90x9 90x8 90x7

Cable lateral raise. I recently started doing this with a wrist strap instead of the D handle. Feels like I get more isolated tension this way.
10x20 15x20 15x20

Rear delt reverse fly. I previously did this on a fly machine but this time tried it on the cable tower as I saw a video on this. This really hit harder than the machine. I also tried a drop set on this which felt really good.
10x20 15x11 (15x12 10x16 5x20)

GHD machine. 3 sets @ 15 reps.

I have felt pretty good on the 200mg/week test split into daily injections. Since going to daily all of my sides are gone including the acne. Following @8enni8lanko log really makes me want to try and push this a little further if my blood work next week comes back good. I ordered some Tadalafil and Primo from @US-pharmacies . Want to try the low dose daily Tadalafil for blood pressure and pumps. I tried full dose Tadafil in the past just for fun and it gave me a blinding headache. Hoping I can handle the low dose better. If my bloodwork is good I would like to try 250mg test/125mg primo for two weeks and if I feel good then try 300/150 for 6 weeks. The primo would be for controlling the estradiol and adjusted for bloodwork. Then cruise on 180 test for a bit. Following @8enni8lanko has me interested in anavar as well. The possibility of hair loss is concerning but at the same time that doesnt run in my family.

Good job on the hack squats and calf press. It's always good to put together a nice leg workout going into the weekend. @craftedpacket

 

[Ulter]

Today I ran legs/shoulders. Today's leg day is a little light since I hit it again on Saturday.

Hack squat. This is a brutal machine and very humbling but I did increase some reps today.
warmup @195x10 215x10 235x10 235x10

Calf press. I run these on the leg press machine. My gym has a standing calf raise machine but i really feel this in my spine. There is a seated calf raise but this feels really awkward, it may just be the machine my gym has. Let me know your opinions on doing calf's on the leg press machine. The amount of weight I can do on this seems silly so I dont know if its effective.
warmup @257x20 437x20 527x16 527x16

Back extension with 45lb plate 20 reps x 4 sets

Shoulder press machine. Plates per arm. Upped my PR for reps today to 90lbs
warmup @45x12 90x9 90x8 90x7

Cable lateral raise. I recently started doing this with a wrist strap instead of the D handle. Feels like I get more isolated tension this way.
10x20 15x20 15x20

Rear delt reverse fly. I previously did this on a fly machine but this time tried it on the cable tower as I saw a video on this. This really hit harder than the machine. I also tried a drop set on this which felt really good.
10x20 15x11 (15x12 10x16 5x20)

GHD machine. 3 sets @ 15 reps.

I have felt pretty good on the 200mg/week test split into daily injections. Since going to daily all of my sides are gone including the acne. Following @8enni8lanko log really makes me want to try and push this a little further if my blood work next week comes back good. I ordered some Tadalafil and Primo from @US-pharmacies . Want to try the low dose daily Tadalafil for blood pressure and pumps. I tried full dose Tadafil in the past just for fun and it gave me a blinding headache. Hoping I can handle the low dose better. If my bloodwork is good I would like to try 250mg test/125mg primo for two weeks and if I feel good then try 300/150 for 6 weeks. The primo would be for controlling the estradiol and adjusted for bloodwork. Then cruise on 180 test for a bit. Following @8enni8lanko has me interested in anavar as well. The possibility of hair loss is concerning but at the same time that doesnt run in my family.

Evo family, respect on the hard work you're putting together. @craftedpacket it's John mixing up some upper body lifting and lower body lifting and the amount you're doing is solid.

 

[ceo]

Today I ran legs/shoulders. Today's leg day is a little light since I hit it again on Saturday.

Hack squat. This is a brutal machine and very humbling but I did increase some reps today.
warmup @195x10 215x10 235x10 235x10

Calf press. I run these on the leg press machine. My gym has a standing calf raise machine but i really feel this in my spine. There is a seated calf raise but this feels really awkward, it may just be the machine my gym has. Let me know your opinions on doing calf's on the leg press machine. The amount of weight I can do on this seems silly so I dont know if its effective.
warmup @257x20 437x20 527x16 527x16

Back extension with 45lb plate 20 reps x 4 sets

Shoulder press machine. Plates per arm. Upped my PR for reps today to 90lbs
warmup @45x12 90x9 90x8 90x7

Cable lateral raise. I recently started doing this with a wrist strap instead of the D handle. Feels like I get more isolated tension this way.
10x20 15x20 15x20

Rear delt reverse fly. I previously did this on a fly machine but this time tried it on the cable tower as I saw a video on this. This really hit harder than the machine. I also tried a drop set on this which felt really good.
10x20 15x11 (15x12 10x16 5x20)

GHD machine. 3 sets @ 15 reps.

I have felt pretty good on the 200mg/week test split into daily injections. Since going to daily all of my sides are gone including the acne. Following @8enni8lanko log really makes me want to try and push this a little further if my blood work next week comes back good. I ordered some Tadalafil and Primo from @US-pharmacies . Want to try the low dose daily Tadalafil for blood pressure and pumps. I tried full dose Tadafil in the past just for fun and it gave me a blinding headache. Hoping I can handle the low dose better. If my bloodwork is good I would like to try 250mg test/125mg primo for two weeks and if I feel good then try 300/150 for 6 weeks. The primo would be for controlling the estradiol and adjusted for bloodwork. Then cruise on 180 test for a bit. Following @8enni8lanko has me interested in anavar as well. The possibility of hair loss is concerning but at the same time that doesnt run in my family.

@craftedpacket bros i like the back training. and how you not slamming shoulders so much. that good to mix it up

 

[ROIDDERS]

Today I ran legs/shoulders. Today's leg day is a little light since I hit it again on Saturday.

Hack squat. This is a brutal machine and very humbling but I did increase some reps today.
warmup @195x10 215x10 235x10 235x10

Calf press. I run these on the leg press machine. My gym has a standing calf raise machine but i really feel this in my spine. There is a seated calf raise but this feels really awkward, it may just be the machine my gym has. Let me know your opinions on doing calf's on the leg press machine. The amount of weight I can do on this seems silly so I dont know if its effective.
warmup @257x20 437x20 527x16 527x16

Back extension with 45lb plate 20 reps x 4 sets

Shoulder press machine. Plates per arm. Upped my PR for reps today to 90lbs
warmup @45x12 90x9 90x8 90x7

Cable lateral raise. I recently started doing this with a wrist strap instead of the D handle. Feels like I get more isolated tension this way.
10x20 15x20 15x20

Rear delt reverse fly. I previously did this on a fly machine but this time tried it on the cable tower as I saw a video on this. This really hit harder than the machine. I also tried a drop set on this which felt really good.
10x20 15x11 (15x12 10x16 5x20)

GHD machine. 3 sets @ 15 reps.

I have felt pretty good on the 200mg/week test split into daily injections. Since going to daily all of my sides are gone including the acne. Following @8enni8lanko log really makes me want to try and push this a little further if my blood work next week comes back good. I ordered some Tadalafil and Primo from @US-pharmacies . Want to try the low dose daily Tadalafil for blood pressure and pumps. I tried full dose Tadafil in the past just for fun and it gave me a blinding headache. Hoping I can handle the low dose better. If my bloodwork is good I would like to try 250mg test/125mg primo for two weeks and if I feel good then try 300/150 for 6 weeks. The primo would be for controlling the estradiol and adjusted for bloodwork. Then cruise on 180 test for a bit. Following @8enni8lanko has me interested in anavar as well. The possibility of hair loss is concerning but at the same time that doesnt run in my family.

Looking really good on this man. The calf press and the hack squats are terrific together and I like the back extensions as well. @craftedpacket

 

[8enni8lanko]

Thank you @8enni8lanko. Started following your log because we are close in age and sort of started the same path with TRT and reta. Listened to the podcast you were on too. I'm about 5 weeks on low dose reta. Around 1.5mg. I find it helps avoid eating crap while still getting in the food I need. Its also made beer something I don't really think about anymore, not that I drank much before. There are also lots of other reported postive effects other than fat loss. Before finding this forum I was limited to google and chatgpt (I call her my robot B*tch). My wife has been on reta longer and taking around 3mg. I think she is 3-4 months in and down 30lbs.

Your last june update with photos is impressive. Your looking jacked. I am really struggling to get my chest to grow. All the food you post really got me to realize I wasn't focusing enough on being more invested in the food I am eating. Prior to a month ago I had never weighed any food I ever made. @LevButlerov has got me tracking my food in an app, heck even my kids are now using an app and tracking what they eat now.

I made the mistake of not taking any photos prior to starting back in the gym almost a year ago. After starting TRT it was hard for me to notice any changes looking in the mirror daily. It really hit home when I saw some friends a few weeks ago I had not seen in a year and they didn't even say hi, just immediately started talking about how fit I looked compared to seeing me last. My one buddy, whose crazy fit, grabbed my shoulders and asked "when did you install these?"

@craftedpacket I have just started taking the Reta weekly now, instead of twice a week. I can't drink on Reta anymore, makes me severely hungover and can't enjoy the drink. It will be 4 months next week without a drink and have zero intention of having one. To me, this is a big reason I love it! Solid effort by your wife! Great results! My partner plans to try it soon and I'm excited to see how she goes!

I've only recently started tracking food but has a made a huge impact! I'm alot more aware now of what I eat and the log plus food tracking keeps me accountable. Love that your kids are tracking food! A healthy habit for sure!

Always nice when people notice the hard work! I'm sure it's only the beginning!

@8enni8lanko that's good you are not dealing with any hair loss from anavar. It doesn't really bother my hair when I use it. The one that hurts me most is winstrol.

@stevesmi Did you find your hair recovered after taking Winstrol? I will try Masteron later in the year which will be a true test to see if I suffer from male pattern baldness, as heard Masteron can attack the hairline

 

[stevesmi]

@craftedpacket


@stevesmi Did you find your hair recovered after taking Winstrol? I will try Masteron later in the year which will be a true test to see if I suffer from male pattern baldness, as heard Masteron can attack the hairline

I don't know if it recovered but i do have plenty of hair. def not bald and i'm closer to 50. i just avoid winstrol, tren and other really bad hair steroids. just stick to EQ, tbol and some test and some anavar

 

[craftedpacket]

good update you're going strong on the hacks 235 is huge!
5mgs tadalafil eod or if you have headaches try 2.5mgs eod to feel it out

Thank you. Never even considered this as a supplement until I came across it in several logs. Benefits in the Gym and read about it possibly lowering blood pressure. I have been checking my BP randomly through the week but started doing it first thing in the morning and its been good. 171/68 this morning. I feel pretty fit but my resting heart rate during the day hangs in the low 80s. I have only recently started regular cardio so well see how that helps.

 

[craftedpacket]

Good job on the hack squats and calf press. It's always good to put together a nice leg workout going into the weekend. @craftedpacket

Thank you! You think doing the calf press on the leg press machine is decent? I have always had big calves, they are not real defined but have always been larger than average.

 

[craftedpacket]

Evo family, respect on the hard work you're putting together. @craftedpacket it's John mixing up some upper body lifting and lower body lifting and the amount you're doing is solid.

Thank you. Seeing everyone follow along is encouraging and making me feel accountable.

 

[craftedpacket]

@craftedpacket I have just started taking the Reta weekly now, instead of twice a week. I can't drink on Reta anymore, makes me severely hungover and can't enjoy the drink. It will be 4 months next week without a drink and have zero intention of having one. To me, this is a big reason I love it! Solid effort by your wife! Great results! My partner plans to try it soon and I'm excited to see how she goes!

Went to a friends house on the 4th. I had 1 and 1/2 beers and was just like naw Im good. Its sort of sad because I do love a full flavored dark beer, even though they are full of empty calories. I never drink to get drunk. If I drank 4-5 beers in one evening that was a lot for me.

 

[craftedpacket]

Looking really good on this man. The calf press and the hack squats are terrific together and I like the back extensions as well. @craftedpacket

Hack squat is weird. On leg press I can do reps on 8 45's plus the machines weight. Then I am over here on the hack squat machine with 2 45's 2 25's and the machines weight struggling for my life.

 

[craftedpacket]

Did my routine TRT blood draw this morning. Will be interesting to see what it looks like after moving to daily dosing. I was pretty good with my lunches last week using my meal preps but didnt eat the best over the weekend. Went to a friends for the 4th and had some meatballs and a burger.

The last few days have been tough diet wise. Friday I had to travel to help my parents get ready to move into a retirement community and had to eat some quick food on the road. Last night I wasn't feeling 100% and only managed to eat 1700 calories according to my cronmeter. Did some heavy cardio in the morning and not sure if that had anything to do with it. Had some eggs and protein pancakes with the kids for a late breakfast. Made some ground beef and black been burritos for dinner. Watched the mexico vs england game and worked on a dirtbike, I may have just been too distracted to focus on eating.

Last few days in the gym have felt pretty good.

On Friday I did my Back/Arms/Ab routine. I had to cut it short to get on the road to see my parents.
Barbell Rows
45 x 12
135 x 12
185 x 7
175 x 7

Close grip lat pulldown
165x12
165x10
170x9
Drop set
150x7
130x7
100x10

Bicep Curl Machine
75 x 12
115 x 11
115x10
115x10

Skipped dumbbell curls due to tennis elbow still being an issue

Ab wheel
3 sets of 25ish

Cable Twist up/down woodchop
45x20
50x16
50x15


Saturday
Leg/Delt/Chest
Knee warmup on leg extensions

Leg Press Machine
347x12
437x10
527x9
Drop set
527x10
437x10
347x9

Seated Leg Curl
85x20
100x15
110x10

Heel elevated goblet squat
55x15
60x15
65x15
65x15

Cable Lateral raise
10x20
15x15
15x16

Dumbbell flat bench
45x10
75x9
80x8
Drop set
80x8
60x5
40x8

Low cable fly crossover
20x15
20x12
20x11

Weighted Crunch on GHD machine
45x15
45x15
45x15

Sunday
treadmill work zone 2/3

When the moon and stars are aligned and the lighting is just right you can almost see some abs!

 

[craftedpacket]

10 days including weekends from order to delivery. I used a slower payment method and also placed the order on a Friday afternoon. I got the primo because I would like to try running a little more test and since I seem to run high e2 on only 200mg I was looking for something that could help with that other than an AI. I know a low dose of primo isn't going to add much as far as anabolic results but it will be interesting to see how I respond to a little more test. I considered EQ because its cheaper and more anabolic but it also increases red blood cells and my hematocrit was already on the higher side at 49 on 200mg of test. I wont know for a few days when i get my results back if changing test to daily had any effect on my hematocrit and I have also tried to drink more water latley.

 

[LevButlerov]

Thank you. Never even considered this as a supplement until I came across it in several logs. Benefits in the Gym and read about it possibly lowering blood pressure. I have been checking my BP randomly through the week but started doing it first thing in the morning and its been good. 171/68 this morning. I feel pretty fit but my resting heart rate during the day hangs in the low 80s. I have only recently started regular cardio so well see how that helps.

if you feel good we can keep going with tadalafil but if you are ok lets cut the dose to 2.5mgs to feel it more @craftedpacket

 

[LevButlerov]

Did my routine TRT blood draw this morning. Will be interesting to see what it looks like after moving to daily dosing. I was pretty good with my lunches last week using my meal preps but didnt eat the best over the weekend. Went to a friends for the 4th and had some meatballs and a burger.

The last few days have been tough diet wise. Friday I had to travel to help my parents get ready to move into a retirement community and had to eat some quick food on the road. Last night I wasn't feeling 100% and only managed to eat 1700 calories according to my cronmeter. Did some heavy cardio in the morning and not sure if that had anything to do with it. Had some eggs and protein pancakes with the kids for a late breakfast. Made some ground beef and black been burritos for dinner. Watched the mexico vs england game and worked on a dirtbike, I may have just been too distracted to focus on eating.

Last few days in the gym have felt pretty good.

On Friday I did my Back/Arms/Ab routine. I had to cut it short to get on the road to see my parents.
Barbell Rows
45 x 12
135 x 12
185 x 7
175 x 7

Close grip lat pulldown
165x12
165x10
170x9
Drop set
150x7
130x7
100x10

Bicep Curl Machine
75 x 12
115 x 11
115x10
115x10

Skipped dumbbell curls due to tennis elbow still being an issue

Ab wheel
3 sets of 25ish

Cable Twist up/down woodchop
45x20
50x16
50x15


Saturday
Leg/Delt/Chest
Knee warmup on leg extensions

Leg Press Machine
347x12
437x10
527x9
Drop set
527x10
437x10
347x9

Seated Leg Curl
85x20
100x15
110x10

Heel elevated goblet squat
55x15
60x15
65x15
65x15

Cable Lateral raise
10x20
15x15
15x16

Dumbbell flat bench
45x10
75x9
80x8
Drop set
80x8
60x5
40x8

Low cable fly crossover
20x15
20x12
20x11

Weighted Crunch on GHD machine
45x15
45x15
45x15

Sunday
treadmill work zone 2/3


View attachment 263121

When the moon and stars are aligned and the lighting is just right you can almost see some abs!

you look good lean and hard LOVE the abs pop hard!

 

[LevButlerov]

View attachment 263272

10 days including weekends from order to delivery. I used a slower payment method and also placed the order on a Friday afternoon. I got the primo because I would like to try running a little more test and since I seem to run high e2 on only 200mg I was looking for something that could help with that other than an AI. I know a low dose of primo isn't going to add much as far as anabolic results but it will be interesting to see how I respond to a little more test. I considered EQ because its cheaper and more anabolic but it also increases red blood cells and my hematocrit was already on the higher side at 49 on 200mg of test. I wont know for a few days when i get my results back if changing test to daily had any effect on my hematocrit and I have also tried to drink more water latley.

Beautiful TD for Team USP love this @craftedpacket

but eq is a better option for some might not be for you i know your situation

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @HarleyGuy @catdadironman
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies @Mobster

 

[MarkNV]

View attachment 263272

10 days including weekends from order to delivery. I used a slower payment method and also placed the order on a Friday afternoon. I got the primo because I would like to try running a little more test and since I seem to run high e2 on only 200mg I was looking for something that could help with that other than an AI. I know a low dose of primo isn't going to add much as far as anabolic results but it will be interesting to see how I respond to a little more test. I considered EQ because its cheaper and more anabolic but it also increases red blood cells and my hematocrit was already on the higher side at 49 on 200mg of test. I wont know for a few days when i get my results back if changing test to daily had any effect on my hematocrit and I have also tried to drink more water latley.

Nice!!

 

[HarleyGuy]

View attachment 263272

10 days including weekends from order to delivery. I used a slower payment method and also placed the order on a Friday afternoon. I got the primo because I would like to try running a little more test and since I seem to run high e2 on only 200mg I was looking for something that could help with that other than an AI. I know a low dose of primo isn't going to add much as far as anabolic results but it will be interesting to see how I respond to a little more test. I considered EQ because its cheaper and more anabolic but it also increases red blood cells and my hematocrit was already on the higher side at 49 on 200mg of test. I wont know for a few days when i get my results back if changing test to daily had any effect on my hematocrit and I have also tried to drink more water latley.

Beautiful TD pic from @US-pharmacies brother!
Ordered Thursday I see, and received Monday hot damn!

Do you donate blood at all? If you're concerned about those blood markers it does help.

 

[ROIDDERS]

Hack squat is weird. On leg press I can do reps on 8 45's plus the machines weight. Then I am over here on the hack squat machine with 2 45's 2 25's and the machines weight struggling for my life.

That's what we like to see. Keep it up.

 

[2Thick]

Thank you! You think doing the calf press on the leg press machine is decent? I have always had big calves, they are not real defined but have always been larger than average.

I think it's good to mix the calves up: high volume and lower volume with bigger weights. Mix it up back and forth.

 

[Ulter]

Thank you. Seeing everyone follow along is encouraging and making me feel accountable.

That's what it's all about.

 

[craftedpacket]

Beautiful TD pic from @US-pharmacies brother!
Ordered Thursday I see, and received Monday hot damn!

Do you donate blood at all? If you're concerned about those blood markers it does help.

I have not yet donated blood. I received a partial report back on my basic blood work and my hematocrit is slightly down from 49.7 to 49.4. At least it shows its staying in a stable range on 200mg of test.

 

[craftedpacket]

if you feel good we can keep going with tadalafil but if you are ok lets cut the dose to 2.5mgs to feel it more @craftedpacket

Started the tadalfil today. The pills are very soft. Using a pill cutter just made a mess so I broke them by hand. they are 10mg so I broke into 4 pieces. Took 2.5mg about an hour before the gym today around 6:30am. Its now almost 11am and no headache or anything like that.

I will post my full trt blood work when it is complete but my Estradiol came back at 129 pg/mL, though I am having no side effects. I also learned the estrogen test ordered by the trt clinic was not the sensitive version. This is up from my previous at 109 pg/mL. Only thing different between then and now is daily dosing of test vs 2x weekly. I have a full panel scheduled for the 8/5.

 

[HarleyGuy]

I have not yet donated blood. I received a partial report back on my basic blood work and my hematocrit is slightly down from 49.7 to 49.4. At least it shows its staying in a stable range on 200mg of test.

Donating blood is advised if you're concerned about those blood markers.

 

[craftedpacket]

Last night I increased my test to 36mg which will put me around 250mg a week. I started primo at 62.5mg which I will do twice a week for 125mg. Was wanting to try this for 2 weeks then move to 300/150 for 6 weeks before dropping test to 180mg/week for a while. Since my E2 was at 129pg/mL I took 0.5mg of Anastrozole today, because that's what I have on hand. Provider recommend .5mg twice a week. I may not need it as I don't have any current side effects but 129 is high and it takes a few weeks for primo to start having any effect. I'm also reading that some people have less estrogenic effects when combining primo with test but it may not actually lower your E2 numbers. So @LevButlerov EQ may have been a better route. Following this thread https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/ Im reading that both primo and eq compete with test for aromatase. EQ seems to do this more agressivly. I took Test/EQ/Deca years ago but didnt back it up with bloodwork. Was young and dumb.

Its roughly 4 weeks until my next full blood work. Should I continue with anastrozole for the next two weeks then just Primo until my bloodwork comes back, depending on if I start seeing any estrogenic side effects?

My current supplement stack is:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro 2xdaily (3560mg total omega-3, 2600mg EPA, 640mg DHA)
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 10-15 grams daily

I am going to add Citrus Bergamont to maybe help control cholestrol/apob.

 

[LevButlerov]

Last night I increased my test to 36mg which will put me around 250mg a week. I started primo at 62.5mg which I will do twice a week for 125mg. Was wanting to try this for 2 weeks then move to 300/150 for 6 weeks before dropping test to 180mg/week for a while. Since my E2 was at 129pg/mL I took 0.5mg of Anastrozole today, because that's what I have on hand. Provider recommend .5mg twice a week. I may not need it as I don't have any current side effects but 129 is high and it takes a few weeks for primo to start having any effect. I'm also reading that some people have less estrogenic effects when combining primo with test but it may not actually lower your E2 numbers. So @LevButlerov EQ may have been a better route. Following this thread https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/ Im reading that both primo and eq compete with test for aromatase. EQ seems to do this more agressivly. I took Test/EQ/Deca years ago but didnt back it up with bloodwork. Was young and dumb.

Its roughly 4 weeks until my next full blood work. Should I continue with anastrozole for the next two weeks then just Primo until my bloodwork comes back, depending on if I start seeing any estrogenic side effects?

My current supplement stack is:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro 2xdaily (3560mg total omega-3, 2600mg EPA, 640mg DHA)
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 10-15 grams daily

I am going to add Citrus Bergamont to maybe help control cholestrol/apob.

I would go slow with this right now, increase test but if you do primo remember its not eq wont cut e2 much @craftedpacket
i would continue arimidex instead of using primo

 

[Mobster]

Still don't see the point of daily pinning

 

[stevesmi]

Last night I increased my test to 36mg which will put me around 250mg a week. I started primo at 62.5mg which I will do twice a week for 125mg. Was wanting to try this for 2 weeks then move to 300/150 for 6 weeks before dropping test to 180mg/week for a while. Since my E2 was at 129pg/mL I took 0.5mg of Anastrozole today, because that's what I have on hand. Provider recommend .5mg twice a week. I may not need it as I don't have any current side effects but 129 is high and it takes a few weeks for primo to start having any effect. I'm also reading that some people have less estrogenic effects when combining primo with test but it may not actually lower your E2 numbers. So @LevButlerov EQ may have been a better route. Following this thread https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/ Im reading that both primo and eq compete with test for aromatase. EQ seems to do this more agressivly. I took Test/EQ/Deca years ago but didnt back it up with bloodwork. Was young and dumb.

Its roughly 4 weeks until my next full blood work. Should I continue with anastrozole for the next two weeks then just Primo until my bloodwork comes back, depending on if I start seeing any estrogenic side effects?

My current supplement stack is:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro 2xdaily (3560mg total omega-3, 2600mg EPA, 640mg DHA)
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 10-15 grams daily

I am going to add Citrus Bergamont to maybe help control cholestrol/apob.

@craftedpacket keep up the good work man. This is a nice mix on the supplements.

 

[Ulter]

Last night I increased my test to 36mg which will put me around 250mg a week. I started primo at 62.5mg which I will do twice a week for 125mg. Was wanting to try this for 2 weeks then move to 300/150 for 6 weeks before dropping test to 180mg/week for a while. Since my E2 was at 129pg/mL I took 0.5mg of Anastrozole today, because that's what I have on hand. Provider recommend .5mg twice a week. I may not need it as I don't have any current side effects but 129 is high and it takes a few weeks for primo to start having any effect. I'm also reading that some people have less estrogenic effects when combining primo with test but it may not actually lower your E2 numbers. So @LevButlerov EQ may have been a better route. Following this thread https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/ Im reading that both primo and eq compete with test for aromatase. EQ seems to do this more agressivly. I took Test/EQ/Deca years ago but didnt back it up with bloodwork. Was young and dumb.

Its roughly 4 weeks until my next full blood work. Should I continue with anastrozole for the next two weeks then just Primo until my bloodwork comes back, depending on if I start seeing any estrogenic side effects?

My current supplement stack is:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro 2xdaily (3560mg total omega-3, 2600mg EPA, 640mg DHA)
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 10-15 grams daily

I am going to add Citrus Bergamont to maybe help control cholestrol/apob.

Keep us updated on how the supplements are working for you. @craftedpacket you certainly are putting together some amazing supplements. The copper and the psyllium husk are some of my favorites.

 

[ceo]

Last night I increased my test to 36mg which will put me around 250mg a week. I started primo at 62.5mg which I will do twice a week for 125mg. Was wanting to try this for 2 weeks then move to 300/150 for 6 weeks before dropping test to 180mg/week for a while. Since my E2 was at 129pg/mL I took 0.5mg of Anastrozole today, because that's what I have on hand. Provider recommend .5mg twice a week. I may not need it as I don't have any current side effects but 129 is high and it takes a few weeks for primo to start having any effect. I'm also reading that some people have less estrogenic effects when combining primo with test but it may not actually lower your E2 numbers. So @LevButlerov EQ may have been a better route. Following this thread https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/ Im reading that both primo and eq compete with test for aromatase. EQ seems to do this more agressivly. I took Test/EQ/Deca years ago but didnt back it up with bloodwork. Was young and dumb.

Its roughly 4 weeks until my next full blood work. Should I continue with anastrozole for the next two weeks then just Primo until my bloodwork comes back, depending on if I start seeing any estrogenic side effects?

My current supplement stack is:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro 2xdaily (3560mg total omega-3, 2600mg EPA, 640mg DHA)
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 10-15 grams daily

I am going to add Citrus Bergamont to maybe help control cholestrol/apob.

@craftedpacket Bros, the blood work is gonna be fun. I think that you should be fine without the AI especially if you're going to be using primo.

 

[ROIDDERS]

Last night I increased my test to 36mg which will put me around 250mg a week. I started primo at 62.5mg which I will do twice a week for 125mg. Was wanting to try this for 2 weeks then move to 300/150 for 6 weeks before dropping test to 180mg/week for a while. Since my E2 was at 129pg/mL I took 0.5mg of Anastrozole today, because that's what I have on hand. Provider recommend .5mg twice a week. I may not need it as I don't have any current side effects but 129 is high and it takes a few weeks for primo to start having any effect. I'm also reading that some people have less estrogenic effects when combining primo with test but it may not actually lower your E2 numbers. So @LevButlerov EQ may have been a better route. Following this thread https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/ Im reading that both primo and eq compete with test for aromatase. EQ seems to do this more agressivly. I took Test/EQ/Deca years ago but didnt back it up with bloodwork. Was young and dumb.

Its roughly 4 weeks until my next full blood work. Should I continue with anastrozole for the next two weeks then just Primo until my bloodwork comes back, depending on if I start seeing any estrogenic side effects?

My current supplement stack is:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro 2xdaily (3560mg total omega-3, 2600mg EPA, 640mg DHA)
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 10-15 grams daily

I am going to add Citrus Bergamont to maybe help control cholestrol/apob.

i would say it can't hurt to keep running an AI. i mean worst case your drop E too much. but its more dangerous to keep it elevated @craftedpacket

 

[craftedpacket]

Still don't see the point of daily pinning

I get that. The goal is steadier testosterone levels with fewer peaks and troughs compared with taking a larger shot once or twice a week. Larger, less frequent injections can push levels higher right after the shot and lower before the next one. When I was doing twice weekly I got acne pretty bad. This has been way less since moving to daily since I don't have the giant spikes a few days a week. It can also reduce estrogen conversion since the daily spikes are more "natural" then 100mg twice a week.

 

[craftedpacket]

Donating blood is advised if you're concerned about those blood markers.

Though my hematocrit hasn't risen since my first bloods after 3ish months on test, it is on the higher end of comfortable. When I started test earlier this year when my total T was in the low 300's my hematocrit rose from 44.9 to 49.1 as of this week. Since I am going to push a little more test for a few weeks that may be a good idea. Though my last full panel also showed ferritin on the low end and dumping blood can compound that. After a few months of starting test my ferritin dropped from 219 ng/ml to 38ng/ml. It wont get tested again until the 1st week of august.

 

[craftedpacket]

 

[ballin2504]

Last night I increased my test to 36mg which will put me around 250mg a week. I started primo at 62.5mg which I will do twice a week for 125mg. Was wanting to try this for 2 weeks then move to 300/150 for 6 weeks before dropping test to 180mg/week for a while. Since my E2 was at 129pg/mL I took 0.5mg of Anastrozole today, because that's what I have on hand. Provider recommend .5mg twice a week. I may not need it as I don't have any current side effects but 129 is high and it takes a few weeks for primo to start having any effect. I'm also reading that some people have less estrogenic effects when combining primo with test but it may not actually lower your E2 numbers. So @LevButlerov EQ may have been a better route. Following this thread https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/ Im reading that both primo and eq compete with test for aromatase. EQ seems to do this more agressivly. I took Test/EQ/Deca years ago but didnt back it up with bloodwork. Was young and dumb.

Its roughly 4 weeks until my next full blood work. Should I continue with anastrozole for the next two weeks then just Primo until my bloodwork comes back, depending on if I start seeing any estrogenic side effects?

My current supplement stack is:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro 2xdaily (3560mg total omega-3, 2600mg EPA, 640mg DHA)
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium daily
Psyllium Husk 10-15 grams daily

I am going to add Citrus Bergamont to maybe help control cholestrol/apob.

@craftedpacket damn good update. Love the details

 

[LevButlerov]

View attachment 265238View attachment 265237

estrogen way too high, how much test pinned before? @craftedpacket

 

[stevesmi]

@craftedpacket excellent job posting up this blood work. Now you have a marker and you can always reference back.

View attachment 265238View attachment 265237

 

[Mobster]

View attachment 265238View attachment 265237

What do you think of the results?

 

[ceo]

View attachment 265238View attachment 265237

bros test looking good. i like the total test and free test. impressive as always @craftedpacket

 

[Ulter]

View attachment 265238View attachment 265237

Good job on the blood work. @craftedpacket it's good to see some decent-looking logs. Now you have a good reference point.

 

[2Thick]

View attachment 265238View attachment 265237

@craftedpacket wonderful job on this. I love the hormones that she put together. The testosterone and estrogen all look fantastic.

 

[ROIDDERS]

View attachment 265238View attachment 265237

Good job posting up this blood work. Six months from now, a year from now, five years from now, it'll always be here. You can always go back and check it out. This way you don't lose it. @craftedpacket

 

[craftedpacket]

estrogen way too high, how much test pinned before? @craftedpacket

This test was at 28mg a day. No primo and no AI. I started the anastrozole .5mg twice a week after getting back the E2 numbers. Also started primo 62.5mg twice a week. This is my first week. I am having the following done first week of august:

 

[craftedpacket]

What do you think of the results?

The estrogen is high. If you consider test to E2 ratios valid (around 12.5:1) then its not insane but I also don't want tits. The Hematocrit is high-normal. Ive read that under 54 is not a death sentence. I am donating blood next week just to be careful. I only plan to run this current cycle through august then return to regular TRT dosage for a while.

Ive read a lot about the difference in arimidex and aromasin. Arimidex effects lipids more than aromasin so I think I am going to switch to that at 12.5mg twice weekly. If I start having low estrogen symptoms or my early august bloodwork show very low E2 I may go through the rest of august with just the primo and test again at the end of august. That way I will know exactly how the primo effects my E2 and how to better handle this in the future.

 

[LevButlerov]

This test was at 28mg a day. No primo and no AI. I started the anastrozole .5mg twice a week after getting back the E2 numbers. Also started primo 62.5mg twice a week. This is my first week. I am having the following done first week of august:

View attachment 265940View attachment 265939View attachment 265938View attachment 265937

i dont see results just dates there but i saw earlier @craftedpacket as a rule of thumb you should use 1 thing to control ai like aromasin or primo not both at same time

 

[craftedpacket]

i dont see results just dates there but i saw earlier @craftedpacket as a rule of thumb you should use 1 thing to control ai like aromasin or primo not both at same time

I get that and agree for sure. Was just trying to get out of the danger zone for two weeks or so while the primo builds up. As I read it takes 3-4 weeks for it to build up to peak blood levels due to the 10.5 day half life. By week 4 I will have a new sensitive estradiol test and know better how to proceed for the remainder.

 

[craftedpacket]

This past week was decent for me. Diet wasn't 100% on point because I had to travel to continue to help my parents relocate so I had one or two off days. Due to travel I missed one of my leg days but made up for it a bit with moving heavy furniture and yard work. I think to build I am going to have to eat more. The balance with slowly gaining lean mass while also slowly reducing fat seems like a mad science project. This shits hard. But I guess that's why most of society is fat or soft.

My weight has been unchanged for the last two or so weeks. I keep seeing around 194-195 on the scale. I was up to 205 before focusing on my diet more and shortly after starting TRT. I am really noticing the increased vascularity and pumps lasting longer into the day since starting the tadalafil. I am still increasing weight or reps every week in many lifts. My steady weight could be a combined slight fat loss and slight lean mass gain. My abs are becoming more visible. Wont know the real story until the next Dexa scan in august. Still dealing with tendonitis in elbow. Doing PT exercises and theragun daily.

I normally take my vitamin supplements during mid day but my need for psyllium husk to fight apob can interfere with the absorption. I researched the amount of fat I need for my fat soluble vitamins and found that 2tbs of peanut butter is enough. Ive started doing a rice cake with peanut butter for breakfast pre-workout, where I normally don't eat breakfast and just have a shake after the gym. This way I can take the psyllium directly before lunch and dinner for the most benefit. Did another round of meal prep this week for lunch, similar to last week with just a slight recipe difference.

My post workout shake is 16oz low fat milk with a scoop of levels protein and a scoop of Orgain collagen peptides with Pre/Pro Biotics. I also throw in 2 tbs of ground flax.

My meal prep macros this last week are:
Trimmed chicken thighs with garlic, chili flakes, onion powder, parsley, paprika and a small amount of honey.
Pasta is protein pasta with low fat milk, low fat cream cheese and low fat cheddar plus some seasonings.
790 Calories
78g Protien
45g Carbs
31g Fat

My diet this week consisted of my post gym shakes, beef/sweet potatos, beef/rice, Chicken/veg, chicken/pasta and stew meat burrito. Saturday I was moving furniture and someone brought pizza and I had a few slices.

Cool thing is my son is loving the meal prep food also. He plays soccer but has always carried a little extra weight, hes just a really big kid. Over 5 feet tall and 120lbs at 10 years old. Hes now tracking what he eats and going twice weekly to a boot camp style workout for kids along with his soccer.

Some other foods I had this week:

FOOD:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
2767 Calories	2644 Calories	2530 Calories	3111 Calories	2730 Calories	2822 Calories	2583 Calories
185g Protein	180g Protein	191g Protein	258g Protein	233g Protein	203g Protein	212g Protein
133g Carbs	253g Carbs	190g Carbs	213g Carbs	162g Carbs	185g Carbs	138g Carbs
148g Fat	93g Fat	105g Fat	124g Fat	117g fat	133g Fat	120g Fat

Weekly Gym sessions
I had to skip my normal mid week rest day due to travel and started my week Tuesday rather than normal due to a scheduled blood draw. I track my workouts in the "hevy" app. I have had consistent weekly gym sessions for the past 50 weeks.

Tuesday (chest/bicep):
Chest Press machine (weight per arm)
45x12
80x12
85x9
90x7 (new weight 90/lbs/arm)

Incline Dumbbell Bench (my shoulders complain a little but pushing through)
65x7
65x9
Drop Set
65x7
45x10
27.5x9

Cable fly crossover
30x12
30x12
30x12

Bicep Curl Machine
65x15
115x14
125x11 (new weight)
125x11

Behind the back cable curl
20x15
20x12
20x12

Ab wheel
20x20x20

Wednesday
Back/Tricep

Iso-lateral row machine (weight per arm)
45x15
90x3
125x9 (new weight)
125x8
120x9
120x8

Lat pulldown wide grip
170x11 (new weight)
170x9
Drop Set
170x7
145x10
100x11
70x14

Face Pull
60x17
60x15
60x15

Cable Upright row
35x15
35x15
40x14

Single arm tricep cable pushdown
30x20
35x15
35x13

Overhead one-arm tricep dumbell extension
25x15
27.5x12
27.5x12

Seated tricep press/dip machine
235x10
235x8
230x9

Thursday
Legs/Shoulders

Hack Squat Machine
105x10
195x10
235x10
245x10
250x10 (New weight)

Weighted Back Extension
I got my form better figured out on this thing and was able to add some weight
0x20
45x15
70x15 (new weight)
70x16

Shoulder Press Machine (weight per arm)
55x12
100x9 (new weight)
100x8
Drop set
100x7
55x12
35x10
10x15

Standing calf raise machine
I really dislike this machine due to how it feels in my back but the leg press machine was taken
157x15
247x15
297x14
297x13

Cable lateral raise
10x20
15x16
15x18
15x15

Rear delt reverse cable fly
15x10
10x15
10x12
10x12

Friday
Back/Arms/Abs

Lat pulldown close grip
165x12
170x12
drop set
175x10 (new weight)
145x9
100x10
70x15

Seated Cable Row V-Grip
145x11
145x12
150x11

Bicep curl machine
115x12
115x11
115x10

Behind back cable curl
20x18
25x14
25x14

Ab wheel/Plank superset
25x - 1 min Plank
25x - 1:17s Plank
25x - 1:13s Plank

Cable twist (wood chop)
45x20
50x20
55x14

Sleep and recovery
Lately I get around 6-7 hours a night. My Samsung watch reports decent sleep while I am asleep but I'm sure I could do better trying to increase this. Its tough in the summer with the kids not having a normal school time bed routine. No trouble falling asleep just need to try harder to get to bed earlier.

Current Cycle:
Testosterone cypionate 36mg daily. (250mg/week)
Primobolan 62.5mg 2x week.
tadalafil 2.5mg daily pre-workout

Peptides:
GLOW 500mcg BPC-157/500mcg TB-500/2.5mg GHK-Cu daily (30 days so far) (while it may be placebo this has got me back to overhead lifting again. I have also noticed my skin getting what appears to be thicker. subq shots take a lot more pressure to pin and the needle seems to "stick" on the way out. This could also be scar tissue buildup but I'm good about rotating locations)
RETA 1mg weekly (using for 6 weeks now) (seems to help with junk cravings. Don't really want to titrate up due to already having a hard time eating enough)

Supplements:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro 2xdaily (3560mg total omega-3, 2600mg EPA, 640mg DHA)
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium at night
Psyllium Husk 10-15 grams daily before lunch/dinner
Ground flax or chia seeds with protein shakes

 

[LevButlerov]

I get that and agree for sure. Was just trying to get out of the danger zone for two weeks or so while the primo builds up. As I read it takes 3-4 weeks for it to build up to peak blood levels due to the 10.5 day half life. By week 4 I will have a new sensitive estradiol test and know better how to proceed for the remainder.

thats fine as a plan

 

[LevButlerov]

This past week was decent for me. Diet wasn't 100% on point because I had to travel to continue to help my parents relocate so I had one or two off days. Due to travel I missed one of my leg days but made up for it a bit with moving heavy furniture and yard work. I think to build I am going to have to eat more. The balance with slowly gaining lean mass while also slowly reducing fat seems like a mad science project. This shits hard. But I guess that's why most of society is fat or soft.

My weight has been unchanged for the last two or so weeks. I keep seeing around 194-195 on the scale. I was up to 205 before focusing on my diet more and shortly after starting TRT. I am really noticing the increased vascularity and pumps lasting longer into the day since starting the tadalafil. I am still increasing weight or reps every week in many lifts. My steady weight could be a combined slight fat loss and slight lean mass gain. My abs are becoming more visible. Wont know the real story until the next Dexa scan in august. Still dealing with tendonitis in elbow. Doing PT exercises and theragun daily.

I normally take my vitamin supplements during mid day but my need for psyllium husk to fight apob can interfere with the absorption. I researched the amount of fat I need for my fat soluble vitamins and found that 2tbs of peanut butter is enough. Ive started doing a rice cake with peanut butter for breakfast pre-workout, where I normally don't eat breakfast and just have a shake after the gym. This way I can take the psyllium directly before lunch and dinner for the most benefit. Did another round of meal prep this week for lunch, similar to last week with just a slight recipe difference.

My post workout shake is 16oz low fat milk with a scoop of levels protein and a scoop of Orgain collagen peptides with Pre/Pro Biotics. I also throw in 2 tbs of ground flax.

My meal prep macros this last week are:
Trimmed chicken thighs with garlic, chili flakes, onion powder, parsley, paprika and a small amount of honey.
Pasta is protein pasta with low fat milk, low fat cream cheese and low fat cheddar plus some seasonings.
790 Calories
78g Protien
45g Carbs
31g Fat

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My diet this week consisted of my post gym shakes, beef/sweet potatos, beef/rice, Chicken/veg, chicken/pasta and stew meat burrito. Saturday I was moving furniture and someone brought pizza and I had a few slices.

Cool thing is my son is loving the meal prep food also. He plays soccer but has always carried a little extra weight, hes just a really big kid. Over 5 feet tall and 120lbs at 10 years old. Hes now tracking what he eats and going twice weekly to a boot camp style workout for kids along with his soccer.

Some other foods I had this week:

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FOOD:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
2767 Calories	2644 Calories	2530 Calories	3111 Calories	2730 Calories	2822 Calories	2583 Calories
185g Protein	180g Protein	191g Protein	258g Protein	233g Protein	203g Protein	212g Protein
133g Carbs	253g Carbs	190g Carbs	213g Carbs	162g Carbs	185g Carbs	138g Carbs
148g Fat	93g Fat	105g Fat	124g Fat	117g fat	133g Fat	120g Fat

Weekly Gym sessions
I had to skip my normal mid week rest day due to travel and started my week Tuesday rather than normal due to a scheduled blood draw. I track my workouts in the "hevy" app. I have had consistent weekly gym sessions for the past 50 weeks.

Tuesday (chest/bicep):
Chest Press machine (weight per arm)
45x12
80x12
85x9
90x7 (new weight 90/lbs/arm)

Incline Dumbbell Bench (my shoulders complain a little but pushing through)
65x7
65x9
Drop Set
65x7
45x10
27.5x9

Cable fly crossover
30x12
30x12
30x12

Bicep Curl Machine
65x15
115x14
125x11 (new weight)
125x11

Behind the back cable curl
20x15
20x12
20x12

Ab wheel
20x20x20

Wednesday
Back/Tricep

Iso-lateral row machine (weight per arm)
45x15
90x3
125x9 (new weight)
125x8
120x9
120x8

Lat pulldown wide grip
170x11 (new weight)
170x9
Drop Set
170x7
145x10
100x11
70x14

Face Pull
60x17
60x15
60x15

Cable Upright row
35x15
35x15
40x14

Single arm tricep cable pushdown
30x20
35x15
35x13

Overhead one-arm tricep dumbell extension
25x15
27.5x12
27.5x12

Seated tricep press/dip machine
235x10
235x8
230x9

Thursday
Legs/Shoulders

Hack Squat Machine
105x10
195x10
235x10
245x10
250x10 (New weight)

Weighted Back Extension
I got my form better figured out on this thing and was able to add some weight
0x20
45x15
70x15 (new weight)
70x16

Shoulder Press Machine (weight per arm)
55x12
100x9 (new weight)
100x8
Drop set
100x7
55x12
35x10
10x15

Standing calf raise machine
I really dislike this machine due to how it feels in my back but the leg press machine was taken
157x15
247x15
297x14
297x13

Cable lateral raise
10x20
15x16
15x18
15x15

Rear delt reverse cable fly
15x10
10x15
10x12
10x12

Friday
Back/Arms/Abs

Lat pulldown close grip
165x12
170x12
drop set
175x10 (new weight)
145x9
100x10
70x15

Seated Cable Row V-Grip
145x11
145x12
150x11

Bicep curl machine
115x12
115x11
115x10

Behind back cable curl
20x18
25x14
25x14

Ab wheel/Plank superset
25x - 1 min Plank
25x - 1:17s Plank
25x - 1:13s Plank

Cable twist (wood chop)
45x20
50x20
55x14

Sleep and recovery
Lately I get around 6-7 hours a night. My Samsung watch reports decent sleep while I am asleep but I'm sure I could do better trying to increase this. Its tough in the summer with the kids not having a normal school time bed routine. No trouble falling asleep just need to try harder to get to bed earlier.

Current Cycle:
Testosterone cypionate 36mg daily. (250mg/week)
Primobolan 62.5mg 2x week.
tadalafil 2.5mg daily pre-workout

Peptides:
GLOW 500mcg BPC-157/500mcg TB-500/2.5mg GHK-Cu daily (30 days so far) (while it may be placebo this has got me back to overhead lifting again. I have also noticed my skin getting what appears to be thicker. subq shots take a lot more pressure to pin and the needle seems to "stick" on the way out. This could also be scar tissue buildup but I'm good about rotating locations)
RETA 1mg weekly (using for 6 weeks now) (seems to help with junk cravings. Don't really want to titrate up due to already having a hard time eating enough)

Supplements:
Creatine 5mg daily
Thorne Basic Nutrients 2/Day daily
Thorne Super EPA Pro 2xdaily (3560mg total omega-3, 2600mg EPA, 640mg DHA)
Thorne Vitamin D 5000 daily
Life Extension Super K daily
Life Extension Super Ubiquinol CoQ10 daily
Pure Encapsulations Ultra Zinc 3 x week
Copper 2x week
Pure Encapsulations Beta-Sitosterol daily
Pure encapsulations magnesium at night
Psyllium Husk 10-15 grams daily before lunch/dinner
Ground flax or chia seeds with protein shakes

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you're looking good lean and love the foods hacks 250 is new big lift for you really pumped! @craftedpacket

@HarleyGuy @Kopite67
@Grumpy @LH5515 @Yuri @Koba @Ohdamn @Dreamer