I’m 33 years old, 178cm tall, currently weighing in at 94kg. My body fat percentage is estimated to be around 15%, although I suspect it might actually be in the high teens based on how I look and feel on certain days. Over the past eight years, I’ve been training on and off, accumulating a decent amount of experience and familiarity with different routines and techniques.
Monday (Chest/Triceps):
Saturday and Sunday: Active recovery.
Metformin: 500mg/day
NAC: 600mg/day
TUDCA: 250mg/day
Alpha GPC: 400mg/day
Aspirin: 80mg/day
Cialis: 5mg/day
Currently 3 weeks in (98kg start, current 94kg)
Current Anabolics: Odin Labs
200mg Test E
70mg Mast E
70mg Tren E
Photos incoming over the next few days
Training Routine
My weekly training routine is structured as follows:Monday (Chest/Triceps):
- Barbell Bench Press: Pyramid to 32-36 kg, 5x10-12
- Single-Arm Cable Tricep Pulldown: 5x15 (each arm)
- Cable Chest Fly: 6x10 at 14-18 kg
- Machine Incline Press: 32 kg per side, 3-4x10
- Walk: 5km
- Front Squat: 100 kg, 3x10
- Regular Squat: 160 kg, 3x10
- Standing Barbell Calf Raises: 100 kg, 3-4x10
- Seated Hamstring Curl: 50 kg, 3x10
- Walk: 5km
- Deadlifts (RDL): 140 kg, 3-4x8-10
- Pullups: 3x10
- Seated Lat Pulldown: 32-45 kg, 3-4x10
- Seated Cable Rows: 32-45 kg, 3-4x10
- Walk: 5km
- Dumbbell Shoulder Press: 20 kg, 4x10
- Dumbbell Bicep Curls: 12 kg, 3x10
- Cable Upright Row: 22.5 kg, 4x10
- Walk: 5km
Saturday and Sunday: Active recovery.
Diet
I maintain a daily caloric intake of 2000-2500 calories to fuel my training and recovery. My macronutrient split is roughly 30% protein, 50% carbohydrates, and 20% fats. For breakfast, I have a few go-to options, Protein loaded Overnight Oats or Yogurt with protein granola and fruits. Snacks throughout the day often include a banana and a protein bar. Lunch typically consists of one cup of rice or pasta paired with one cup of minced beef. Another snack later in the day might just be two bananas. Dinner is usually two cups of rice with 200mg of chicken and vegetablesSupplements
Telmisartan: 40mg/dayMetformin: 500mg/day
NAC: 600mg/day
TUDCA: 250mg/day
Alpha GPC: 400mg/day
Aspirin: 80mg/day
Cialis: 5mg/day
Blood Work
I’ve had recent blood work done, which showed my testosterone levels are at 1300~. Nothing else of note found.Cycle Plan
I am currently running a deficit to shed some unwanted fluff before my next push phase.Currently 3 weeks in (98kg start, current 94kg)
Current Anabolics: Odin Labs
200mg Test E
70mg Mast E
70mg Tren E
Additional Notes
I’ve been on TRT for about 18 months, which has been a game-changer for my overall energy levels and progress. Over this period, I’ve also completed two cycles, one cut on test and mast and one push phase for 3 months, 80kg -> 98kg.Photos incoming over the next few days