Approved Log Cruise and cycle testosterone deca Log

[Jameswm]

Hey guys, I've been told to start a log to hopefully get our nz source approved here so here we go.

Age- 31
Height- 181cm (5'11)
Weight- 98kg (216lbs)
Body fat unknown right now. Not too high.
8 year experience lifting naturally, one test only cycle under my belt last year.

Currently using 150mg test E a week. Eating 3600 calories on maintenance. This will be changing in 3 weeks to 4000cals, 500mg test, 400mg deca for 20 weeks.

Current training split is -
Monday- legs
Tuesday- chest, delts, tris
Wednesday- back, biceps, rear delts
Thursday- legs
Friday- chest, delts, tris
Saturday- back, biceps, rear delts.

I know 6 days is a lot but I seem to be recovering fine so will continue doing it until I'm not.

Current goals are to just pack on as much muscle as possible this year with the aim of potentially competing next year. Attached a picture of my current physique (slightly flexed)

 

[stevesmi]

Amazing base to work with great job so far

Imagine where you will be by the end of this log

 

[Npcclassicphysique champ]

Hey guys, I've been told to start a log to hopefully get our nz source approved here so here we go.

Age- 31
Height- 181cm (5'11)
Weight- 98kg (216lbs)
Body fat unknown right now. Not too high.
8 year experience lifting naturally, one test only cycle under my belt last year.

Currently using 150mg test E a week. Eating 3600 calories on maintenance. This will be changing in 3 weeks to 4000cals, 500mg test, 400mg deca for 20 weeks.

Current training split is -
Monday- legs
Tuesday- chest, delts, tris
Wednesday- back, biceps, rear delts
Thursday- legs
Friday- chest, delts, tris
Saturday- back, biceps, rear delts.

I know 6 days is a lot but I seem to be recovering fine so will continue doing it until I'm not.

Current goals are to just pack on as much muscle as possible this year with the aim of potentially competing next year. Attached a picture of my current physique (slightly flexed)

@Jameswm welcome fully to the EVO fam bro happy to see you here sharing

you look great tight and big, huge wide chest and nice arms

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[Jameswm]

@Jameswm welcome fully to the EVO fam bro happy to see you here sharing

you look great tight and big, huge wide chest and nice arms

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

Thanks man appreciate it

 

[Jameswm]

Saturday 15 Feb 2025

Back day today
lat pulldowns- 3 sets
98kg 1 set of 11
90kg 1 set of 10
90kg 1 set of 8

Low cable rows- 3 sets
90kg 1 set of 10
90kg 1 set of 9
90kg 1 set of 7

Chest supported row (emphasis on upper back)
4 sets
1 set of 9
2 sets of 7
1 set of 6

Rear delt flies (machine)- 3 sets
49kg 1 set of 15
49kg 1 set of 12
49kg 1 set of 9
35kg 1 set of 20

Bicep curls (Dumbell)- 3 sets
15kg 1 set of 12
15kg 1 set of 10
15kg 1 set of 8

Machine preacher curls- 2 sets
60kg 1 set of 10
60kg 1 set of 7

20 mins cardio on the stationary bike

Breakfast- smoothie with 500ml milk, 150g oats, 20g peanut butter, 1 serving spinach, 1 scoop protein, 5g creatine. 1165 calories, 125g carbs, 55g protein, 40g fat

Breakfast 2- 250g Greek yogurt, 150g banana, 50g almonds. 560 calories, 61g carbs, 23g protein, 31g fat.

Lunch- classic chicken rice and broccoli. 250g white rice, 250g chicken breast, 50g broccoli. 620 calories, 80g carbs, 57g protein, 3g fat

Lunch 2- meal replacement shake. 710 calories, 77g carbs, 57g protein, 17g fat.

Dinner- 500g rump steak and 4 whole eggs. 855 calories, 0g carbs, 130g protein, 36g fat.

Total macros- 350g carbs, 340g protein, 130g fat

This diet stays exactly the same every day untill I start blasting again, then I will add another shake after dinner. After adding this up I realized it comes out to 4000 calories already so excuse the discrepancy with my first post. This diet seems to be my maintenance currently.

Also taking a multivitamin, 3x fish oils twice a day and 2x vitamin d capsules.

 

[Quadsweep]

31 years old you are in The Sweet Spot and in your Prime let's make sure we get you into the best shape of your life.

 

[BodyMonster34]

bro welcome.

1. how much tren you gonna use?
2. how many lot lizards on avg per month you hit?
3. how many months/years you serve in the clink

 

[JasonPriest]

Split routine looks really good. I like the different exercises.

 

[Wootoom]

Maybe a little too much volume when it comes to hitting The delts.

you don't need to hit them that many times.

 

[Vadim Fedorov]

Yes, you don't want to end up with soft tissue issues.

Things like inflammation and tendonitis can creep up and be very chronic.

 

[2Thick]

Honestly, I would cut it to 5 days a week.
There's no need to do 6 days a week and there's no need to hit the same muscles over and over.

 

[Jameswm]

Maybe a little too much volume when it comes to hitting The delts.

you don't need to hit them that many times.

I'm hitting side and front delts on chest day and Rear on back day. Would this still be too much?

 

[e2]

I would stay till one so weak on the bigger muscle groups.

You can do things like abs and do cardio on other days.

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I think you look great man to start. You've got a nice base and abs are already showing.

 

[chesty]

It really depends on what kind of volume you're doing, and what percentage you're doing.

You can get away with 6 days a week, if it's very low volume.

 

[ROIDDERS]

What has worked the best for most people?

Higher volume and hitting the work out, 4 or 5 times a week, Max.

 

[ceo]

bros 2x a week legs is pretty hardcore. i hit mine once a week only !

 

[Jameswm]

It really depends on what kind of volume you're doing, and what percentage you're doing.

You can get away with 6 days a week, if it's very low volume.

6 sets per muscle group per session

 

[Mobster]

Good to see NZ getting sorted too. The Oz side took a while but has come on loads in the last few months.