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genezapharmateuticals
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UGL OZUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAKeudomestic

Approved Log 12 week Beginner Testosterone Cycle Log

Nice job on the ketones. You're pushing them out like crazy.
 
Make sure you keep us updated on your diet and you keep an eye on your ketones to see how they change.
 
Great job on the Pull-Ups.

They are a great way to work the back and arms.
 
Tuesdays log

20 min warmup
DB hammer bicep curl
1 x 12 12.5 kg +2r
2 x 10 12.5kg
Isolated Curl drop set x 3
6 x 12.5kg
4 x 10kg
4 x 7.5kg
Tricep DB ext
3 x 10 12.5kg +2r
Scull crushers
1 x 10 20kg +2r
2 x 8 25kg +5kg
Seated dips 3 x 10 25kg
BB Forearm curls
1 x 12 25kg
1 x 12 30kg
1 x 12 35kg

insane arm pump


Calories 1992
View attachment 80261
@Freki that is a great arm day man. I bet your arms were blown up
 
Farrk yes, made it to the final boss lvl
Reel deep ketosis now
20250314_123211.webp
 
Morning cardio 27min run 2k walk
Took the Mrs out for a date day so macros are off.

DB chest press
12 x 40kg +2r
10 x 50kg +2r
6 x 60kg +2r

Incline DB
3 x 8 40kg

DB Fly
3 x 10 30kg +5kg

Incline Fly
3 x 8 30kg +5kg

Pushups
3 x 12 +2r +1 set

No warmup today and session was split by 2hrs due to being called out for work.

Calories 1979
Screenshot_20250314_192320_MyNetDiary.webp
 
Tuesdays log

20 min warmup
DB hammer bicep curl
1 x 12 12.5 kg +2r
2 x 10 12.5kg
Isolated Curl drop set x 3
6 x 12.5kg
4 x 10kg
4 x 7.5kg
Tricep DB ext
3 x 10 12.5kg +2r
Scull crushers
1 x 10 20kg +2r
2 x 8 25kg +5kg
Seated dips 3 x 10 25kg
BB Forearm curls
1 x 12 25kg
1 x 12 30kg
1 x 12 35kg

insane arm pump


Calories 1992
View attachment 80261
Looks good
 
Morning cardio 27min run 2k walk
Took the Mrs out for a date day so macros are off.

DB chest press
12 x 40kg +2r
10 x 50kg +2r
6 x 60kg +2r

Incline DB
3 x 8 40kg

DB Fly
3 x 10 30kg +5kg

Incline Fly
3 x 8 30kg +5kg

Pushups
3 x 12 +2r +1 set

No warmup today and session was split by 2hrs due to being called out for work.

Calories 1979
View attachment 80685
Now you're in ketosis, start leveling fats to 120-130 as you have and protein 150 grams is fine with carbs around 50. You have to stay on high cardio to burn the ketones. @Freki
 
Morning cardio 27min run 2k walk
Took the Mrs out for a date day so macros are off.

DB chest press
12 x 40kg +2r
10 x 50kg +2r
6 x 60kg +2r

Incline DB
3 x 8 40kg

DB Fly
3 x 10 30kg +5kg

Incline Fly
3 x 8 30kg +5kg

Pushups
3 x 12 +2r +1 set

No warmup today and session was split by 2hrs due to being called out for work.

Calories 1979
View attachment 80685
@Freki Good going bro.....keep killing it.........
 
Thanks Lev, can I go higher on the protein like 170ish
Try 170s but you need to monitor ketosis, if you drop out next day cut the protein down under fat #s.
 
I've upset my low back on Saturday L5/S1 is a mess and might need another cortisone shot . Hoping it calms down but in meantime limited walking and no running. Will try the bike today see if i can get some cardio in without making it worse.

Sunday log
10min warmup

Shoulder press
12 x 30kg +5kg
8 x 40kg +1r
6 x 40kg
8 x 35kg
7 x 35kg -1r
8 x 30kg
7 x 30kg -1r

Delt Fly
3 x 10 25kg

180 Side delt raise
3 x 8 10kg +2r

Front delt raise
3 x 8 17.5kg +2.5kg

Shrugs
3 x 10 25kg

After a lot of improvements last week there was not much progress on the delts today, still a good workout.

Keto has been slipping last 3 days
Friday date day 64g carbs
Saturday Japanese festival 60g carbs
Sunday friends bday 52g carbs

Time to get it back down.
 
Last edited:
I've upset my low back on Saturday L5/S1 is a mess and might need another cortisone shot . Hoping it calms down but in meantime limited walking and no running. Will try the bike today see if i can get some cardio in without making it worse.

Sunday log
10min warmup

Shoulder press
12 x 30kg +5kg
8 x 40kg +1r
6 x 40kg
8 x 35kg
7 x 35kg -1r
8 x 30kg
7 x 30kg -1r

Delt Fly
3 x 10 25kg

180 Side delt raise
3 x 8 10kg +2r

Front delt raise
3 x 8 17.5kg +2.5kg

Shrugs
3 x 10 25kg

After a lot of improvements last week there was not much progress on the delts today, still a good workout.

Keto has been slipping last 3 days
Friday date day 64g carbs
Saturday Japanese festival 60g carbs
Sunday friends bday 52g carbs

Time to get it back down.
@Freki on the lower back issue have you been doing infrared lamp on it bro? and how about yoga?
keto slips it happens, can you get back on now?
 
Hot yoga was a lifesaver for my back and neck issues
 
@Freki on the lower back issue have you been doing infrared lamp on it bro? and how about yoga?
keto slips it happens, can you get back on now?
Hot yoga was a lifesaver for my back and neck issues
Yeah yoga's great I do 2 - 3 sessions a week
This is overuse from walking/running, I will need surgery at some point.
I might need to invest in a rower or go join a gym.

Are there any complications with high test lvls and anaesthesia?

If it doesn't calm down I'll get radio frequency ablation and a cort shot but they put you under to administer
 
I've upset my low back on Saturday L5/S1 is a mess and might need another cortisone shot . Hoping it calms down but in meantime limited walking and no running. Will try the bike today see if i can get some cardio in without making it worse.

Sunday log
10min warmup

Shoulder press
12 x 30kg +5kg
8 x 40kg +1r
6 x 40kg
8 x 35kg
7 x 35kg -1r
8 x 30kg
7 x 30kg -1r

Delt Fly
3 x 10 25kg

180 Side delt raise
3 x 8 10kg +2r

Front delt raise
3 x 8 17.5kg +2.5kg

Shrugs
3 x 10 25kg

After a lot of improvements last week there was not much progress on the delts today, still a good workout.

Keto has been slipping last 3 days
Friday date day 64g carbs
Saturday Japanese festival 60g carbs
Sunday friends bday 52g carbs

Time to get it back down.
My back has been pinging. I'll be sure to stretch and click it before legs today
 
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