Approved Log 12 week Beginner Testosterone Cycle Log

[LevButlerov]

Saturday log
Only 1600 cals, just didn't feel like eating
Went for a hike not much elseView attachment 72012

this is so beautiful WOW! @dominion7 you'll love this nature pic.
@Freki where is this? I dont mean exact location if you want to keep that private but like is it an old volcano? or old valley? very nice

 

[Freki]

Sunday log

20min run 3k walk
Low back pain played up all day again after the run, glad im keeping this log it meant i could read back and find the same trigger. Will either need to drop the running of go get another Cort shot

Had 20 mins to kill so did some mismatch weights

Side crunch 3 x 12 20kg

Low row 12 x 40kg

BB bicep curl
12 x 15kg
10 x 15kg
8 x 15kg

BB Shoulder press
2 x 10 15kg
1 x 7 15kg

5 min stretch

Meal 1 eggs bacon veggies
Meal 2 Mango lassi
Meal 3 pork steak, pumpkin, salad
Snacks Cherry's grapes 3 x beer

2400cals 187g carbs 120g protein 125g fat

 

[Freki]

this is so beautiful WOW! @dominion7 you'll love this nature pic.
@Freki where is this? I dont mean exact location if you want to keep that private but like is it an old volcano? or old valley? very nice

Top of lesmurdie falls

 

[LevButlerov]

Sunday log

20min run 3k walk
Low back pain played up all day again after the run, glad im keeping this log it meant i could read back and find the same trigger. Will either need to drop the running of go get another Cort shot

Had 20 mins to kill so did some mismatch weights

Side crunch 3 x 12 20kg

Low row 12 x 40kg

BB bicep curl
12 x 15kg
10 x 15kg
8 x 15kg

BB Shoulder press
2 x 10 15kg
1 x 7 15kg

5 min stretch

Meal 1 eggs bacon veggies
Meal 2 Mango lassi
Meal 3 pork steak, pumpkin, salad
Snacks Cherry's grapes 3 x beer

2400cals 187g carbs 120g protein 125g fat

@Freki shoulder press is strong careful with the 1x7 sets too heavy and injury

 

[LevButlerov]

Top of lesmurdie falls

beautiful place

 

[Freki]

Monday
Still carrying a bit of water, AI on the way
Lower back was fine after a sleep and some meds

90min family hike in the morning

Leg Day
20 min bike ride 15min Z1 5min Z2

Weights are totals

Romanian deadlift 3 x 10 40kg +2r

DB side lunge 3 x 10 @ 10kg +2r

DB Squats 3 x 10 @ 20kg +2r

Split squat 3 x 10 4kg

DB Calf raises 3 x 12 30kg +10kg -1 set

Box steps 3 x 20 10kg

Stretch 5 mins

Meal 1 3x eggs avocardo and veggies
Meal 2 Tuna and milk
Meal 3 chicken wrap
Meal 4 2 banana and protein shake
Meal 5 Beef sliders
Snacks yoghurt almonds cherries

2860 cals 146g carbs 234g protein 158g fat

 

[Allupfromhere]

Monday
Still carrying a bit of water, AI on the way
Lower back was fine after a sleep and some meds

90min family hike in the morning

Leg Day
20 min bike ride 15min Z1 5min Z2

Weights are totals

Romanian deadlift 3 x 10 40kg +2r

DB side lunge 3 x 10 @ 10kg +2r

DB Squats 3 x 10 @ 20kg +2r

Split squat 3 x 10 4kg

DB Calf raises 3 x 12 30kg +10kg -1 set

Box steps 3 x 20 10kg

Stretch 5 mins

Meal 1 3x eggs avocardo and veggies
Meal 2 Tuna and milk
Meal 3 chicken wrap
Meal 4 2 banana and protein shake
Meal 5 Beef sliders
Snacks yoghurt almonds cherries

2860 cals 146g carbs 234g protein 158g fat
View attachment 72323

Bro all your meals look elite haha, hard for me to keep it simple when yours look this good l solid workout to brother impressed by your grind. Keep going legend!

 

[Freki]

Bro all your meals look elite haha, hard for me to keep it simple when yours look this good l solid workout to brother impressed by your grind. Keep going legend!

Thanks mate, yeah we love our food, grow a fair bit too the lettuce and tom's are from the garden and heaps of herbs.
I just follow your lead on the workouts, I hope to get the same lvl in time.

 

[CypherOCE]

Food: Elite.
Workout: Elite.

AND time with the family - you’re killing it on all fronts!!

 

[Freki]

Food: Elite.
Workout: Elite.

AND time with the family - you’re killing it on all fronts!!

Wow thanks Cypher, onwards and upwards its going to be a great year

 

[dominion7]

Saturday log
Only 1600 cals, just didn't feel like eating
Went for a hike not much elseView attachment 72012

Beautiful!

 

[dominion7]

Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
View attachment 71814

Awesome meal. Is that saurkraut I see? I love it. I had forgotten about it and started eating it over the weekend while lowering my carbs

 

[dominion7]

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.

This will be a great log, and you have an amazing start by not being too fat.. you will love your results. The EVOFAM will definitely guide you!

 

[ballin2504]

Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
View attachment 71814

That food looks good

 

[RoySimpson]

Fridays Log

Better day, cut out all starchs, still some water retention but not as much.

People starting to notice I'm working out

Push

Warmup 10mins Bike zone 1

DB warmup 12r at 20kg

DB chest press 3 x 8 39kg + 1kg

Incline DB SQ 3 x 8 35kg +1kg

DB Fly WU 1 x 10 10kg

DB Fly 3 x 10 15kg +2r

Shoulder press 3 x 8 30kg

DB Delt Fly 3 x 10 17.5kg +2.5kg

DB Side fly 3 x 8 15kg, 12.5kg, 12.5kg +2.5kg on last 2 sets

Tricep DB ext 3 x 10 10kg

Seated dips 3 x 12 10kg

Meal 1 4x eggs bacon Avo and Veges
Meal 2 140g Tuna and carrot
Meal 3 Protein shake and banana
Meal 4 Tuna Avo tomatoes
Meal 5 Pot luck at friends
Snacks pineapple and beer

Cals 3200 175g carbs 238g protein 153 fat
View attachment 71814

@Freki cutting the crap out of your diet is going to have great results! You literally feel and see it!

 

[Pigsy]

Top of lesmurdie falls

Not to far from me

 

[Freki]

Awesome meal. Is that saurkraut I see? I love it. I had forgotten about it and started eating it over the weekend while lowering my

Yes , it's totally underrated , adds so much depth to a dish with the crunch and flavour

This will be a great log, and you have an amazing start by not being too fat.. you will love your results. The EVOFAM will definitely guide you!

Thanks mate , agreed these logs are a great idea and the support is priceless

 

[LevButlerov]

Monday
Still carrying a bit of water, AI on the way
Lower back was fine after a sleep and some meds

90min family hike in the morning

Leg Day
20 min bike ride 15min Z1 5min Z2

Weights are totals

Romanian deadlift 3 x 10 40kg +2r

DB side lunge 3 x 10 @ 10kg +2r

DB Squats 3 x 10 @ 20kg +2r

Split squat 3 x 10 4kg

DB Calf raises 3 x 12 30kg +10kg -1 set

Box steps 3 x 20 10kg

Stretch 5 mins

Meal 1 3x eggs avocardo and veggies
Meal 2 Tuna and milk
Meal 3 chicken wrap
Meal 4 2 banana and protein shake
Meal 5 Beef sliders
Snacks yoghurt almonds cherries

2860 cals 146g carbs 234g protein 158g fat
View attachment 72323

@Freki your diet is on point the meal looks VERY nice, no bread perfect.

 

[Freki]

Tuesday Log

20 min run 3k walk

Meal 1 eggs veggies avocardo
Meal 2 Tuna protein shake nuts
Meal 3 Carni Snags and salad
Snacks, pineapple pear

2855cals 107g carbs 184g protein 176g fats

 

[Npcclassicphysique champ]

Tuesday Log

20 min run 3k walk

Meal 1 eggs veggies avocardo
Meal 2 Tuna protein shake nuts
Meal 3 Carni Snags and salad
Snacks, pineapple pear

2855cals 107g carbs 184g protein 176g fats

clean day seems bro but swap the snacks to a protein bar, possible?