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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log 12 week Beginner Testosterone Cycle Log

Good work on bloods
 
Hi All

44yr old

Overall goal is build to around 100kg lean

Starting weight 90kg 3rd Jan

Current weight 89kg

12-week goal is to build consistency in diet, workouts & start Test E

Yesterdays and todays Diet

Meal 1, wheatbix, milk, whey protein 670cals

Meal 2, 4 x eggs, wrap, 2 x hashbrowns, cottage cheese, 940cals

Meal 3, Whey protein, Banana 275cals (post workout)

Meal 4, Rice 1.5 cups, Tuna/chicken 829 cals

Meal 5, Mash potato 2 cups, lamb/beef 200g 750cals

Snacks, Fruit 200 cals

3600cals, Carbs 359g, Protein 280g, Fat 130g

Supplements

Creatine, Beta alanine, Caffeine, Collagen, Magnesium, krill oil, Cialis

Training

PPL Rest repeat ( will post as completed)

Light weights & building slowly

Cardio, Running slowly building 4 x 15mins per week goal is 30 mins

Walking the dog, 3km per day no plans to increase this

Testosterone

First Androgen test taken, after a full blood test I will start at 200mg Test E a week for this 12-week stint.
(First timer)

Meds
Ketoprofen
Baclofen

Any and all advice welcome

Thank you for reading.
@Freki solid log bro keep it coming!
 
Bench press BB 3 x 10 20kg, 30kg, 35kg

Bench press DB 3 x 8 39kg

Incline DB SQ 3 x 8 34kg

DB Fly 3 x 8 15kg

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 15kg

DB Side fly 3 x 8 15kg, 10kg, 7kg

Tricep DB ext 3 x 10 10kg

Skull crushers 3 x 10 15kg

Solid Pump

Meal 1 wheatbix milk protein shake
Meal 2 4 x eggs and zucchini blackbean mix
Meal 3 200g chicken breast and salad
Meal 4 Shake and fruit post WO
Meal 5 120g chicken breast and sweet potato
Snacks fruit yoghurt

2861 cals 268g carbs 282g protein 77g fat
20250119_082839.webp
20250119_132218.webp
 
Bench press BB 3 x 10 20kg, 30kg, 35kg

Bench press DB 3 x 8 39kg

Incline DB SQ 3 x 8 34kg

DB Fly 3 x 8 15kg

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 15kg

DB Side fly 3 x 8 15kg, 10kg, 7kg

Tricep DB ext 3 x 10 10kg

Skull crushers 3 x 10 15kg

Solid Pump

Meal 1 wheatbix milk protein shake
Meal 2 4 x eggs and zucchini blackbean mix
Meal 3 200g chicken breast and salad
Meal 4 Shake and fruit post WO
Meal 5 120g chicken breast and sweet potato
Snacks fruit yoghurt

2861 cals 268g carbs 282g protein 77g fat
View attachment 70773View attachment 70774
Excellent! Keep it up bro

This is on point
 
Bench press BB 3 x 10 20kg, 30kg, 35kg

Bench press DB 3 x 8 39kg

Incline DB SQ 3 x 8 34kg

DB Fly 3 x 8 15kg

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 15kg

DB Side fly 3 x 8 15kg, 10kg, 7kg

Tricep DB ext 3 x 10 10kg

Skull crushers 3 x 10 15kg

Solid Pump

Meal 1 wheatbix milk protein shake
Meal 2 4 x eggs and zucchini blackbean mix
Meal 3 200g chicken breast and salad
Meal 4 Shake and fruit post WO
Meal 5 120g chicken breast and sweet potato
Snacks fruit yoghurt

2861 cals 268g carbs 282g protein 77g fat
View attachment 70773View attachment 70774
How do your meals look this good? :D you're like a chef no joke at all, nice I see olives in there like a pro.

On the food I would change wheatbix to oatmeal for sure thats a must.

on training how much cardio? @Freki
 
How do your meals look this good? :D you're like a chef no joke at all, nice I see olives in there like a pro.

On the food I would change wheatbix to oatmeal for sure thats a must.

on training how much cardio? @Freki
Thanks Lev
Those 2 meals are my wife's doing , she's really cleaning up our diet as well, and results are starting to show for her on the scales as well.

I'll check out the oatmeal cheers

Cardio I'm running every second day at the moment, tomorrow will be a 20 min run and I want to build up to 30 a day
 
Thanks Lev
Those 2 meals are my wife's doing , she's really cleaning up our diet as well, and results are starting to show for her on the scales as well.

I'll check out the oatmeal cheers

Cardio I'm running every second day at the moment, tomorrow will be a 20 min run and I want to build up to 30 a day
Tell your wife EVO family support for her amazing meals :D @Freki
Having your lady help is a big thing in progress, you can check our Top Team in the EVO family @RoidRage69 and @RoidRageWife great logs.
Have you considered brining your lady to log?

Cardio if you can start doing basic non running cardio pre and post workout, just walk up an incline on treadmill.
 
Tell your wife EVO family support for her amazing meals :D @Freki
Having your lady help is a big thing in progress, you can check our Top Team in the EVO family @RoidRage69 and @RoidRageWife great logs.
Have you considered brining your lady to log?

Cardio if you can start doing basic non running cardio pre and post workout, just walk up an incline on treadmill.
I'll incorporate pre and post thanks

Just asked her she'll consider it
 
Tuesday
Had a rest day, body was feeling tired and too bloody hot.

First Pin

Meal 1 6 x Wheatbix milk protien shake
Meal 2 4 eggs 2 hash browns
Meal 3 1.5 Protein shake Banana
Meal 4 .5c rice 90g Tuna avocardo, yoghurt
Meal 5 Pork Stirfry
Snacks Cherry's Pineapple watermelon kifer

2800cals 290g carbs 260g protein 75g fats

20250120_181409.webp

This dish is going into rotation, flavour was insane
 
Tuesday
Had a rest day, body was feeling tired and too bloody hot.

First Pin

Meal 1 6 x Wheatbix milk protien shake
Meal 2 4 eggs 2 hash browns
Meal 3 1.5 Protein shake Banana
Meal 4 .5c rice 90g Tuna avocardo, yoghurt
Meal 5 Pork Stirfry
Snacks Cherry's Pineapple watermelon
View attachment 70948
This dish is going into rotation, flavour was insane
Bro that looks elite! I’m the same if I find something I love and it ticks the boxes then that meal is there to stay lol. How the first pin go?
 
Tuesday
Had a rest day, body was feeling tired and too bloody hot.

First Pin

Meal 1 6 x Wheatbix milk protien shake
Meal 2 4 eggs 2 hash browns
Meal 3 1.5 Protein shake Banana
Meal 4 .5c rice 90g Tuna avocardo, yoghurt
Meal 5 Pork Stirfry
Snacks Cherry's Pineapple watermelon kifer

2800cals 290g carbs 260g protein 75g fats

View attachment 70948
This dish is going into rotation, flavour was insane
@Freki the dish looks amazing I love clean food like this :D training up but lets get oatmeal in there vs wheatbix.
 
Tuesdays log, this morning post was Mondays log labled wrong doh

20min jog 2k walk
Lower back was tight and sore so went to chiro,

Hot one today ive always struggled in the humidity, today it didn't bother me, I'm thinking it might be the test?


Warmup 17 min bike zone 2

DB side lunge 3 x 8 @ 10kg

DB Squats 3 x 8 @ 20kg

Split squat 3 x 10 4kg

DB Calf raises 4 x 12 @ 20kg

Forward Lunge 3 x 6 @ 20kg

Cooldown 13 mins bike zone 2

Meal 1 1c oats 3c milk
Meal 2 4x eggs 2 hashbrown avocardo
Meal 3 protien Shake , Banana , watermelon
Meal 4 1c B rice 240g Tuna avo tomatoes
Meal 5 1.5c B rice 120g chicken 2 eggs
Snacks, Cherries Pineapple

3500cals 360g carbs 230g protein 132g fats
 
Tuesdays log, this morning post was Mondays log labled wrong doh

20min jog 2k walk
Lower back was tight and sore so went to chiro,

Hot one today ive always struggled in the humidity, today it didn't bother me, I'm thinking it might be the test?


Warmup 17 min bike zone 2

DB side lunge 3 x 8 @ 10kg

DB Squats 3 x 8 @ 20kg

Split squat 3 x 10 4kg

DB Calf raises 4 x 12 @ 20kg

Forward Lunge 3 x 6 @ 20kg

Cooldown 13 mins bike zone 2

Meal 1 1c oats 3c milk
Meal 2 4x eggs 2 hashbrown avocardo
Meal 3 protien Shake , Banana , watermelon
Meal 4 1c B rice 240g Tuna avo tomatoes
Meal 5 1.5c B rice 120g chicken 2 eggs
Snacks, Cherries Pineapple

3500cals 360g carbs 230g protein 132g fats
Good update bro but the cherries can we swap for a protein bar? to start off
training i like the jog part but post training cardio?
 
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