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Approved Log 12 week Beginner Testosterone Cycle Log

Screenshot_20250213_053113_Drive.webp
Screenshot_20250213_053104_Drive.webp


Am I reading this right? Is Oestradiol within range?
 
Npcclassicphysique champ said:
2563 free testosterone? thats crazy bro very high
and estrogen is in range no issues
you back
Click to expand...
I'll try doing a session today, also don't want to overdo it as currently on low protein intake as per previous discussion about ketosis

I'm keeping a test load diary, Not sure how accurate it is, if i pin 100mg then next day x that by 86% assuming a test e half life of 4.5days. Combined load of 306mg test e in the body before blood test.

This is the whole cycle so far

M 100 100
T 86
W 174 100
T 149
F 228 100
S 196
S 169

M 220 75
T 189
W 262 100
T 225
F 319 125 AI .5
S 374 100
S 321

M 426 150
T 366 AI .5
W 465 150
T 400 AI .5
F 494 150
S 425 AI .5
S 365

M 414 100
T 356 AI .5
W 406 100 Bloods
T 349 AI .5
 
Freki said:
I'll try doing a session today, also don't want to overdo it as currently on low protein intake as per previous discussion about ketosis

I'm keeping a test load diary, Not sure how accurate it is, if i pin 100mg then next day x that by 86% assuming a test e half life of 4.5days. Combined load of 306mg test e in the body before blood test.

This is the whole cycle so far

M 100 100
T 86
W 174 100
T 149
F 228 100
S 196
S 169

M 220 75
T 189
W 262 100
T 225
F 319 125 AI .5
S 374 100
S 321

M 426 150
T 366 AI .5
W 465 150
T 400 AI .5
F 494 150
S 425 AI .5
S 365

M 414 100
T 356 AI .5
W 406 100 Bloods
T 349 AI .5
Click to expand...
@Freki lets make sure we test ketosis to see where you at bro ;)
 
Thanks for laying out your cycle for us.

You definitely have the potential to have some Sensational results.
 
Nice job. Getting the testosterone levels up.

They are super strong, good job.
 
Free testosterone is incredible. You look like an absolute Beast.
 
The chicken soup. Looks incredible.

I wish I could have it.
 
Nice job on this update. Going for a nice jog. For 30 minutes is not bad at all.
 
I used to walk my dog all the time when I lived in an apartment.

It makes a big difference, believe it or not.
 
Npcclassicphysique champ said:
@Freki lets make sure we test ketosis to see where you at bro ;)
Click to expand...
Bloody hard to find the strips I'll order some online but won't be here till late next week.

No idea how deep into ketosis i am but I can definitely feel the autophagy, my brain is calm, clear and quick, had a great work day solving problems, it's usually how i feel during a 2+day fast
 
Freki said:
Bloody hard to find the strips I'll order some online but won't be here till late next week.

No idea how deep into ketosis i am but I can definitely feel the autophagy, my brain is calm, clear and quick, had a great work day solving problems, it's usually how i feel during a 2+day fast
Click to expand...

Freki said:
Yes so much great advice
Click to expand...
@Freki you need the strips to really know bro get it please
 
Freki said:
Thursday log

Morning 45 min walk run keeping HR under 130 and above 110

No work out,

Cals 1584 29g carbs 101g protein 124g fats

I will increase protein and fat today by 20% I'm losing more weight then planned.
Click to expand...
This is a good start but for ketogenic state try to lower protein to around 80.
 
10min warmup

Weights are totals

Romanian deadlift 3 x 10 50kg

DB side lunge 3 x 10 @ 12.5kg

DB Squats 3 x 10 @ 25kg +2.5kg

DB Lunges 3 x 8 20kg

BB stiff leg deadlift 3 x 8 40kg

Box steps 1 x 19 20kg
Missed the last box step fell over and rammed my head into the wall so called it a day.

Was lacking energy and sweating like a pig fairly warm day

Cals 1948 30g Carbs 134g protein 150g Fats

Yesterdays Date Lunch, Asian style chicken salad only ate half as had more cals then i was expecting
20250214_122001.webp
 
Freki said:
10min warmup

Weights are totals

Romanian deadlift 3 x 10 50kg

DB side lunge 3 x 10 @ 12.5kg

DB Squats 3 x 10 @ 25kg +2.5kg

DB Lunges 3 x 8 20kg

BB stiff leg deadlift 3 x 8 40kg

Box steps 1 x 19 20kg
Missed the last box step fell over and rammed my head into the wall so called it a day.

Was lacking energy and sweating like a pig fairly warm day

Cals 1948 30g Carbs 134g protein 150g Fats

Yesterdays Date Lunch, Asian style chicken salad only ate half as had more cals then i was expecting
View attachment 76040
Click to expand...
oldschool clean meal love the share bro
 
Freki said:
10min warmup

Weights are totals

Romanian deadlift 3 x 10 50kg

DB side lunge 3 x 10 @ 12.5kg

DB Squats 3 x 10 @ 25kg +2.5kg

DB Lunges 3 x 8 20kg

BB stiff leg deadlift 3 x 8 40kg

Box steps 1 x 19 20kg
Missed the last box step fell over and rammed my head into the wall so called it a day.

Was lacking energy and sweating like a pig fairly warm day

Cals 1948 30g Carbs 134g protein 150g Fats

Yesterdays Date Lunch, Asian style chicken salad only ate half as had more cals then i was expecting
View attachment 76040
Click to expand...
Loving the look of the meal and workout brother!
 
Freki said:
Rest day
Early morning 50 min hike , had to carry one of the kids for 20mins after a nasty stack down a slope, not a bad workout got the heart pumping. Might look at adding some Rucking hikes or walks occasionally
View attachment 76273

Remnants of the flu still hanging round but def getting better each day.

Cals 1971
View attachment 76267
Click to expand...
beautiful nature :D but your protein should go up on rest days a bit.
 
Much better day today coming off 9hrs sleep

Great shoulder workout felt strong
awesome mind muscle connection
Had a super pump and starting to see veins for the first time in years.

Shoulder press
3 x 8 35kg +5kg
1 x 8 25kg
1 x 6 25kg

Delt Fly
3 x 10 20kg + 2.5kg

Side delt raise
3 x 8 10kg

Front delt raise
3 x 8 10kg

Shrugs
3 x 8 20kg

Cals 2066
Screenshot_20250218_174642_MyNetDiary.webp

Hard to keep the carbs down when eating heaps of Avo

20250217_141001.webp

Having slight variations of this lunch each day
 
Freki said:
Much better day today coming off 9hrs sleep

Great shoulder workout felt strong
awesome mind muscle connection
Had a super pump and starting to see veins for the first time in years.

Shoulder press
3 x 8 35kg +5kg
1 x 8 25kg
1 x 6 25kg

Delt Fly
3 x 10 20kg + 2.5kg

Side delt raise
3 x 8 10kg

Front delt raise
3 x 8 10kg

Shrugs
3 x 8 20kg

Cals 2066
View attachment 76674
Hard to keep the carbs down when eating heaps of Avo

View attachment 76675
Having slight variations of this lunch each day
Click to expand...
Love the consistency brother and the commitment to try ketosis. Very interested to see how effective it is for you. Keep slaying it legend!
 
Allupfromhere said:
Love the consistency brother and the commitment to try ketosis. Very interested to see how effective it is for you. Keep slaying it legend!
Click to expand...
Cheers bro, it's actually pretty easy , I never feel hungry , still waiting another week for the ketosis strip probably quicker to come from China
 
Freki said:
Monday log
50 min morning walk

Tough day running on 4hrs sleep, work was rough and had zero energy for workout stopped after 3 sets

DB chest press

12 x 30kg

8 x 50kg

6 x 50kg

Incline DB 3 x 10 35kg

DB Fly 3 x 10 20kg

Cals 2062

View attachment 76590
Click to expand...

Freki said:
Much better day today coming off 9hrs sleep

Great shoulder workout felt strong
awesome mind muscle connection
Had a super pump and starting to see veins for the first time in years.

Shoulder press
3 x 8 35kg +5kg
1 x 8 25kg
1 x 6 25kg

Delt Fly
3 x 10 20kg + 2.5kg

Side delt raise
3 x 8 10kg

Front delt raise
3 x 8 10kg

Shrugs
3 x 8 20kg

Cals 2066
View attachment 76674
Hard to keep the carbs down when eating heaps of Avo

View attachment 76675
Having slight variations of this lunch each day
Click to expand...
big diet changes bro perfect
@Freki you feel in ketosis? like pee smells?
 
Npcclassicphysique champ said:
big diet changes bro perfect
@Freki you feel in ketosis? like pee smells?
Click to expand...
Not that I've noticed although mrs has mentioned it a couple days back.
Can definitely feel that real nice mental energy from the autophagy but also I'm ranging between a 20/4 and 18/6 IF
Losing a lot of fat, things like abs are starting to appear
 
Freki said:
Not that I've noticed although mrs has mentioned it a couple days back.
Can definitely feel that real nice mental energy from the autophagy but also I'm ranging between a 20/4 and 18/6 IF
Losing a lot of fat, things like abs are starting to appear
Click to expand...
thats right bro ;) want to see you on a keto test though @Freki
 
Back day
BB Upright Row 3 x 8 35kg -2r +5kg

DB Reverse fly
1 x 12 x 20kg
2 x 12 x 25kg +5kg

BB Bent over row
3 x 10 40kg

DB Single arm row
3 x 10 17.5kg

Pullups
1 x 3
1 x 2 +2r

Really enjoying these smaller workouts way less fatigue
Thinking 5 day split going forward
Chest
Shoulders
Back
Arms
Legs

Struggled to eat today had to force dinner down

Cals 2009
Screenshot_20250219_181118_MyNetDiary.webp
 
Freki said:
Back day
BB Upright Row 3 x 8 35kg -2r +5kg

DB Reverse fly
1 x 12 x 20kg
2 x 12 x 25kg +5kg

BB Bent over row
3 x 10 40kg

DB Single arm row
3 x 10 17.5kg

Pullups
1 x 3
1 x 2 +2r

Really enjoying these smaller workouts way less fatigue
Thinking 5 day split going forward
Chest
Shoulders
Back
Arms
Legs

Struggled to eat today had to force dinner down

Cals 2009
View attachment 76930
Click to expand...
Drop off protein a bit to 120 grams and lets get deeper into ketogenic state. @Freki
You adding cardio preworkout?
 
LevButlerov said:
Drop off protein a bit to 120 grams and lets get deeper into ketogenic state. @Freki
You adding cardio preworkout?
Click to expand...
Busted no haven't been, ill try get back into it.

I'm worried I'm losing to much lean weight when the protein drops. I can see how it goes as its much easier to not have to eat so much
 
Arm day
Tricep DB ext 3 x 12 10kg

Seated dips 3 x 12 20kg +6kg

Scull crushers 3 x 8 20kg

BB Bicep curl 3 x 8 25kg +5kg

DB hammer curl
2 x 8 20kg
1 x 10 20kg +2r

Crazy pump today it felt great

I Was thinking that apart from libido (which has been through the roof) that not much else had changed but side by sides tell a different story.
15th Jan
20250115_053956.webp

Today 36 Days Later
20250220_154601.webp


Cals 2048

Screenshot_20250220_163754_MyNetDiary.webp

Will drop the protein down tomorrow. Struggled to eat enough again
 
Holy shit mate! 36 days on and look like a different bloke!!! Delts are popping and have gained the wanted v taper... all I can say is keep doing what your doing because no doubt it is working. Well done brother!! And honestly stop stressing about the amount of weightloss being to much your looking awesome!
 
Allupfromhere said:
Holy shit mate! 36 days on and look like a different bloke!!! Delts are popping and have gained the wanted v taper... all I can say is keep doing what your doing because no doubt it is working. Well done brother!! And honestly stop stressing about the amount of weightloss being to much your looking awesome!
Click to expand...
Cheers brother, thanks hey, yeah think it's just the mind playing tricks.
 
Looking really nice. I like the pull-ups. You didn't get many done, but that's okay.

You should try monkey bars as well.
 
I like the bent over row and overall your back day looks really solid.
 
If you're struggling to get in enough food, that's okay, man.

Don't force your self to eat. It's not worth it.
 
Steady improvements. Go a long way.

You got to do it.
 
Freki said:
Busted no haven't been, ill try get back into it.

I'm worried I'm losing to much lean weight when the protein drops. I can see how it goes as its much easier to not have to eat so much
Click to expand...
Dont worry about the lean mass, the protein drop is temporary.

Did you get ketone strips yet? @Freki
 
Freki said:
Leg Day
Weights are totals

Romanian deadlift
3 x 10 60kg +10kg

DB side lunge
3 x 8 @ 15kg - 2r +2.5kg

DB Squats
3 x 10 @ 25kg

DB Lunges
3 x 8 20kg

BB stiff leg deadlift
3 x 8 50kg +10kg

DB Calf raises to failure
40kg +10kg
20r 16r 15r

Farmer carry 1min 60kg +10kg

Cals 2133

View attachment 77526
Click to expand...
@Freki very steady high fat bro ;) you have to be in ketosis by now I bet
 
Npcclassicphysique champ said:
@Freki very steady high fat bro ;) you have to be in ketosis by now I bet
Click to expand...
I recon yes. Weight is down 3kg since the 2nd Feb. Waist at lowest measurement was 101cm now its 94cm. So losing a lot of visceral fat. Abs still not showing much improvement but the Mrs keeps seeing new striations over shoulders lats arms and legs
 
Freki said:
I recon yes. Weight is down 3kg since the 2nd Feb. Waist at lowest measurement was 101cm now its 94cm. So losing a lot of visceral fat. Abs still not showing much improvement but the Mrs keeps seeing new striations over shoulders lats arms and legs
Click to expand...
@Freki you're getting lean bro thats good pics?
 
Freki said:
Chest day
10 min warm up
Weights are totals

DB chest press
12 x 30kg
10 x 40kg
8 x 50kg
6 x 60kg +5kg

Incline DB press 3 x 8 40kg +5kg

DB Fly 3 x 10 25kg +5kg

Incline Fly 3 x 8 25kg

CALS 1793
View attachment 77744
Keto Pancakes for breakfast with ricotta, bacon and Avocardo mouse (and teaspoon of maple syrup)
View attachment 77745
Click to expand...
26 grams of carbs? is that a pancake? @Freki
 
LevButlerov said:
26 grams of carbs? is that a pancake? @Freki
Click to expand...
Yes sir, flax seed Pancakes and only 26g carbs for the whole day

This website is great, focus on people with AS and great for keto as well

https://starchfreefeasting.com/

The Avocardo chocolate mouse is amazing and real filling you don't need much, I do cut the maple syrup in half just to make sure I stay in keto
 
Freki said:
Yes sir, flax seed Pancakes and only 26g carbs for the whole day

This website is great, focus on people with AS and great for keto as well
Click to expand...
perfect you're on the keto train @Freki :D I like keto foods.
 
Freki said:
@LevButlerov @Npcclassicphysique champ

Keto strips arrived, any tips on monitoring?

Just did one then after lunch and ketones are 4nmol/L or 40mg/dl

Glucose showed 0 ???
Could that be wrong
Click to expand...
I find myself surprised at how intrigued I am following the keto part of your journey!! Very interesting and exciting to see how effective it is for you. As far as 0 glucose level is could be wrong but I feel that cant be correct as you because level that low is hypoglycaemic?
 
Allupfromhere said:
I find myself surprised at how intrigued I am following the keto part of your journey!! Very interesting and exciting to see how effective it is for you. As far as 0 glucose level is could be wrong but I feel that cant be correct as you because level that low is hypoglycaemic?
Click to expand...
Yeah agreed could be duds. The keto is burning a lot of fat for sure. Have you tried IF before? Great place to start so you know what your in for
 
Freki said:
Yeah agreed could be duds. The keto is burning a lot of fat for sure. Have you tried IF before? Great place to start so you know what your in for
Click to expand...

Yeah I pretty much run off a 16/8 everyday. I wish I had of committed to keto earlier, need to research what kind of relationship keto has whilst using gh.
 
Allupfromhere said:
Love this! Be a very constructive comparison, though health wise would be in favour of keto lol
Click to expand...
When you start seeing the clen work you'll be impressed. I responded real well, i just use to over do it which caused other problems. Oh and it consistently added a couple strokes to 9 holes, lol so maybe skip day of your next event
 
Freki said:
Oh and it consistently added a couple strokes to 9 holes, lol so maybe skip day of your next event
Click to expand...
Hahaha that's no good at all, pennant season starts this Sunday don't want to lose my position on the squad lol.

Yeah I can only just see how I go and respond. The clen with everything's else in check; diet, cardio, training along with the l carnitine and gh should hopefully yield some reasonable returns fingers 🤞

How you feeling on keto, energy and strength wise?
 
Freki said:
@LevButlerov @Npcclassicphysique champ

Keto strips arrived, any tips on monitoring?

Just did one then after lunch and ketones are 4nmol/L or 40mg/dl

Glucose showed 0 ???
Could that be wrong
Click to expand...


That seems odd. I’ve only used the pee stix for ketones and a regular glucometer. Zero for glucose. Gotta be wrong. I would just repeated it. Granted you’re burning ketones but glucose should register.
 
RoidRageWife said:
That seems odd. I’ve only used the pee stix for ketones and a regular glucometer. Zero for glucose. Gotta be wrong. I would just repeated it. Granted you’re burning ketones but glucose should register.
Click to expand...
Thanks, It's not something I was planning on monitoring just was on the same stick so I'll ignore it.
I've done about 10 tests already 🤣 all show the same keto lvls, so assuming these aren't very accurate but they are showing that there are ketones.
 
Freki said:
Yeah agreed could be duds. The keto is burning a lot of fat for sure. Have you tried IF before? Great place to start so you know what your in for
Click to expand...
its not duds bro it takes time to get into ketosis more deep where you using fat for energy ;) @Freki
 
Freki said:
Thanks, It's not something I was planning on monitoring just was on the same stick so I'll ignore it.
I've done about 10 tests already 🤣 all show the same keto lvls, so assuming these aren't very accurate but they are showing that there are ketones.
Click to expand...
because you're not in ketosis bro
we gotta mod your diet a bit and up the cardio
you sure you writing all down? @Freki
 
Had last 3 days off as still feeling the flu, started a course of antibiotics hoping to kill this prick of a thing.

Weight is still dropping too fast when protein is reduced. Lost 4kg for the month, i will add more protein over the next few days try to slow it down,

55 min run/walk keeping HR in zone 2

Shoulder press
12 x 25kg
4 x 40kg +5kg
8 x 35kg
8 x 35kg
6 x 35kg
6 x 25kg
6 x 25kg

Delt Fly
3 x 10 20kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
3 x 8 10kg

Shrugs
3 x 10 20kg

Calories 2012
Screenshot_20250227_183022_MyNetDiary.webp
 
Good
Work
 
Freki said:
Had last 3 days off as still feeling the flu, started a course of antibiotics hoping to kill this prick of a thing.

Weight is still dropping too fast when protein is reduced. Lost 4kg for the month, i will add more protein over the next few days try to slow it down,

55 min run/walk keeping HR in zone 2

Shoulder press
12 x 25kg
4 x 40kg +5kg
8 x 35kg
8 x 35kg
6 x 35kg
6 x 25kg
6 x 25kg

Delt Fly
3 x 10 20kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
3 x 8 10kg

Shrugs
3 x 10 20kg

Calories 2012
View attachment 78451
Click to expand...
you might have a flu but antibiotics kill bacteria not virus bro @Freki
you need ivermectin or other antivirals
 
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