Approved Log Cycle - Training - Diet - Supplement Log

[aussie.muncher]

12-Week Muscle Growth Cycle Log – Goal: 8-10kg Muscle Gain​

Introduction ​

I am starting this log to track my 12-week cycle progress, document changes in size, strength, and energy levels, and optimize my approach based on results. My goal is to gain 8-10kg of lean muscle while minimizing fat gain and improving overall recovery and energy.

I will update this log weekly with weight changes, strength improvements, and overall well-being.

Special shout out to @Raptor Labs for supplying the gear used in this cycle, I will be 100% running his product and nothing else.

---

Starting Physical Stats (Baseline Measurements)​

• Age: 41
• Height: 165 cm
• Weight: 74 kg
• Body Fat %: Unknown
• Neck: 39 cm
• Shoulders (circumference): 122 cm
• Chest (around nipples): 106.5 cm
• Biceps (flexed): Left - 36 cm, Right - 37 cm
• Forearms (relaxed): Left - 29 cm, Right - 29 cm
• Waist (at navel): 95.9 cm
• Hips (widest part): 96.8 cm
• Thighs (flexed): Left - 54.4 cm, Right - 55 cm
• Calves (relaxed): Left - 37.5 cm, Right - 38.1 cm

---

Sleep​

• I get 6-8 hours of sleep per night.
• I naturally sleep late after 1 AM and wake up late, but this pattern works best for me.
• I always ensure at least 6 hours per night, which I find sufficient for my recovery.

---

Training Experience​

• Training History: On and off for 10 years.
• Serious Training: Consistently 5 days a week for the past 3 years.

---

Gym Setup​

• I have a home gym with weights that I utilize for all my workouts.
• As a single father with full custody of 4 kids, I cannot afford a gym membership, but I have most of the equipment needed to train effectively.

---

Cycle History​

• I have dabbled before but never committed to a fully structured cycle until now.

---

12-Week Steroid Cycle​

Injectables​

• Testosterone Enanthate: 500mg per week (250mg Monday & Thursday)
• Deca Durabolin: 300mg per week (150mg Monday & Thursday)
  • Injection Volume: Test E (1ml), Deca (0.75ml) per shot
  • Needle Used: 25G x 1 inch (25mm) for glute injections

Orals​

• Anavar:
  • Weeks 1-2: 50mg per day (20mg AM, 20mg Afternoon, 10mg PM)
  • Weeks 3-12: 60mg per day (20mg AM, 20mg Afternoon, 20mg PM)

Estrogen Control​

• Aromasin (12.5mg EOD) – Only if needed (will monitor for high estrogen symptoms).

---

Health Issues & Considerations​

Chronic Fatigue (Unexplained)​

• Long-standing issue causing waves of exhaustion, brain fog, and difficulty maintaining energy levels.
• Initially improved on a carnivore diet but symptoms have returned recently.
• No clear medical diagnosis despite extensive blood tests.

Testosterone Deficiency (Previously on TRT)​

• Previously on Testogel 100mg per day for TRT.
• Switching to Testosterone Enanthate 500mg/week for this cycle.
• No PCT needed post-cycle as I will resume TRT.

Solar Keratosis (Precancerous Skin Growths)​

• Avoiding compounds that could aggravate skin conditions such as Trenbolone.
• Using Zinc and Omega-3 to support skin health.

Knee Issues​

• Daily leg work is limited to lighter weights to avoid excessive strain.

---

Supplements​

Daily Supplements (Already Owned and Using)​

• Omega-3 (Fish Oil): 2000mg
• Vitamin D3: 5000 IU
• Zinc: 30mg
• Magnesium: 442.5mg daily (1.5 tablets Cenovis Magnesium)
• Creatine Monohydrate: 5g daily (post-workout)
• Multivitamin (Cenovis Men's Multi): One capsule
• Liver Support (NOW Liver Refresh): One capsule
• Joint Support (Glucosamine + Chondroitin): One capsule
• Cialis: 5mg daily for cardiovascular benefits and improved blood flow

Post-Workout​

• Protein Powder (Pure-Product Australia Complex Protein): 28g protein per scoop

---

Diet Plan (Carnivore-Based)​

Breakfast (Post-Walk)​

• 4 whole eggs
• 250g beef mince
• 1 handful of spinach
• Optional: 25g white rice (pre-workout energy boost)

Lunch (Post-Workout)​

• 300g beef mince or lamb chops
• 1 boiled egg
• 1 handful of spinach
• Optional: 25g sweet potato or white rice

Dinner​

• 350g steak (or fatty beef cuts like brisket)
• 2 boiled eggs
• 1–2 cups broccoli or spinach
• 1 cup bone broth

Evening Routine (Before Bed)​

• 400mg Magnesium Citrate
• 2000 IU Vitamin D3
• 1 cup homemade bone broth

Snacks (Optional During the Day)​

• 2 boiled eggs
• Beef jerky

Total Calories (~3,000 kcal per day)​

• Protein: ~265g
• Fats: ~170g
• Carbs: Optional 50g daily for workout energy

---

Training Routine​

Monday: Biceps​

• EZ Bar Curls x 3
• Dumbbell Curls x 3
• Hammer Curls x 3
• Wrist Supination Curls x 3
• Concentration Curls x 3

Extra Work:

• 1-hour fasted morning walk
• Forearm roller x 3
• Light leg work (leg extensions, toe ups, squats)

Tuesday: Triceps​

• Skull Crushers x 3
• Cable Triceps Extensions x 3
• Triceps Kickbacks x 3
• Triceps Push-Ups x 3
• Dips x 3

Extra Work:

• 1.5-hour boxing and sparring session

Wednesday: Chest​

• Cable Chest Fly (Top, Mid, Lower) x 3 of each
• Bench Press (Flat, Incline, Decline) x 3 of each

Thursday: Shoulders​

• Supinated Front Raise x 3
• Front Military Press x 3
• Dumbbell Lateral Raise x 3
• Cable Face Pull x 3
• Bent-Over Rear Delt Row x 3

Friday: Back​

• Cable Lat Pulldowns x 3
• Seated Cable Row (Wide Grip) x 3
• Prone Y Raise x 3
• Roman Chair Back Extensions (Flat & Decline)
• Dumbbell Shoulder Shrugs x 3

Saturday & Sunday: Rest Days

---

Goals & Expectations​

• Muscle Gain: 8-10kg of lean muscle
• Strength Gains: Progressive overload each week
• Energy Levels: Improvement in chronic fatigue
• Side Effects: Monitoring estrogen and cardiovascular markers

---

First Update Coming Soon​

I will be tracking progress every week with updates on strength, weight changes, and how I feel throughout the cycle.

If you have any feedback or suggestions, let me know. Looking forward to seeing how this goes.

 

[aussie.muncher]

After week one I have noticed a clear increase in strength and stamina.
When I train I always seem to have just a little more, then when that's depleted a little more, and so on.

Also, I have noticed a decrease in my fatigue, this shit has plagued me for years and taken the fire right out of my heart, most days I barely get by but push through for the family, its early days but I think the TRT I was on was not sufficient and I could have been suffering all this time unnecessarily, time will tell but I have hope.

No other clear changes to report, see you all in a week!

 

[s.gentz]

12-Week Muscle Growth Cycle Log – Goal: 8-10kg Muscle Gain​

Introduction ​

I am starting this log to track my 12-week cycle progress, document changes in size, strength, and energy levels, and optimize my approach based on results. My goal is to gain 8-10kg of lean muscle while minimizing fat gain and improving overall recovery and energy.

I will update this log weekly with weight changes, strength improvements, and overall well-being.

Special shout out to @Raptor Labs for supplying the gear used in this cycle, I will be 100% running his product and nothing else.

---

Starting Physical Stats (Baseline Measurements)​

• Age: 41
• Height: 165 cm
• Weight: 74 kg
• Body Fat %: Unknown
• Neck: 39 cm
• Shoulders (circumference): 122 cm
• Chest (around nipples): 106.5 cm
• Biceps (flexed): Left - 36 cm, Right - 37 cm
• Forearms (relaxed): Left - 29 cm, Right - 29 cm
• Waist (at navel): 95.9 cm
• Hips (widest part): 96.8 cm
• Thighs (flexed): Left - 54.4 cm, Right - 55 cm
• Calves (relaxed): Left - 37.5 cm, Right - 38.1 cm

---

Sleep​

• I get 6-8 hours of sleep per night.
• I naturally sleep late after 1 AM and wake up late, but this pattern works best for me.
• I always ensure at least 6 hours per night, which I find sufficient for my recovery.

---

Training Experience​

• Training History: On and off for 10 years.
• Serious Training: Consistently 5 days a week for the past 3 years.

---

Gym Setup​

• I have a home gym with weights that I utilize for all my workouts.
• As a single father with full custody of 4 kids, I cannot afford a gym membership, but I have most of the equipment needed to train effectively.

---

Cycle History​

• I have dabbled before but never committed to a fully structured cycle until now.

---

12-Week Steroid Cycle​

Injectables​

• Testosterone Enanthate: 500mg per week (250mg Monday & Thursday)
• Deca Durabolin: 300mg per week (150mg Monday & Thursday)
  • Injection Volume: Test E (1ml), Deca (0.75ml) per shot
  • Needle Used: 25G x 1 inch (25mm) for glute injections

Orals​

• Anavar:
  • Weeks 1-2: 50mg per day (20mg AM, 20mg Afternoon, 10mg PM)
  • Weeks 3-12: 60mg per day (20mg AM, 20mg Afternoon, 20mg PM)

Estrogen Control​

• Aromasin (12.5mg EOD) – Only if needed (will monitor for high estrogen symptoms).

---

Health Issues & Considerations​

Chronic Fatigue (Unexplained)​

• Long-standing issue causing waves of exhaustion, brain fog, and difficulty maintaining energy levels.
• Initially improved on a carnivore diet but symptoms have returned recently.
• No clear medical diagnosis despite extensive blood tests.

Testosterone Deficiency (Previously on TRT)​

• Previously on Testogel 100mg per day for TRT.
• Switching to Testosterone Enanthate 500mg/week for this cycle.
• No PCT needed post-cycle as I will resume TRT.

Solar Keratosis (Precancerous Skin Growths)​

• Avoiding compounds that could aggravate skin conditions such as Trenbolone.
• Using Zinc and Omega-3 to support skin health.

Knee Issues​

• Daily leg work is limited to lighter weights to avoid excessive strain.

---

Supplements​

Daily Supplements (Already Owned and Using)​

• Omega-3 (Fish Oil): 2000mg
• Vitamin D3: 5000 IU
• Zinc: 30mg
• Magnesium: 442.5mg daily (1.5 tablets Cenovis Magnesium)
• Creatine Monohydrate: 5g daily (post-workout)
• Multivitamin (Cenovis Men's Multi): One capsule
• Liver Support (NOW Liver Refresh): One capsule
• Joint Support (Glucosamine + Chondroitin): One capsule
• Cialis: 5mg daily for cardiovascular benefits and improved blood flow

Post-Workout​

• Protein Powder (Pure-Product Australia Complex Protein): 28g protein per scoop

---

Diet Plan (Carnivore-Based)​

Breakfast (Post-Walk)​

• 4 whole eggs
• 250g beef mince
• 1 handful of spinach
• Optional: 25g white rice (pre-workout energy boost)

Lunch (Post-Workout)​

• 300g beef mince or lamb chops
• 1 boiled egg
• 1 handful of spinach
• Optional: 25g sweet potato or white rice

Dinner​

• 350g steak (or fatty beef cuts like brisket)
• 2 boiled eggs
• 1–2 cups broccoli or spinach
• 1 cup bone broth

Evening Routine (Before Bed)​

• 400mg Magnesium Citrate
• 2000 IU Vitamin D3
• 1 cup homemade bone broth

Snacks (Optional During the Day)​

• 2 boiled eggs
• Beef jerky

Total Calories (~3,000 kcal per day)​

• Protein: ~265g
• Fats: ~170g
• Carbs: Optional 50g daily for workout energy

---

Training Routine​

Monday: Biceps​

• EZ Bar Curls x 3
• Dumbbell Curls x 3
• Hammer Curls x 3
• Wrist Supination Curls x 3
• Concentration Curls x 3

Extra Work:

• 1-hour fasted morning walk
• Forearm roller x 3
• Light leg work (leg extensions, toe ups, squats)

Tuesday: Triceps​

• Skull Crushers x 3
• Cable Triceps Extensions x 3
• Triceps Kickbacks x 3
• Triceps Push-Ups x 3
• Dips x 3

Extra Work:

• 1.5-hour boxing and sparring session

Wednesday: Chest​

• Cable Chest Fly (Top, Mid, Lower) x 3 of each
• Bench Press (Flat, Incline, Decline) x 3 of each

Thursday: Shoulders​

• Supinated Front Raise x 3
• Front Military Press x 3
• Dumbbell Lateral Raise x 3
• Cable Face Pull x 3
• Bent-Over Rear Delt Row x 3

Friday: Back​

• Cable Lat Pulldowns x 3
• Seated Cable Row (Wide Grip) x 3
• Prone Y Raise x 3
• Roman Chair Back Extensions (Flat & Decline)
• Dumbbell Shoulder Shrugs x 3

Saturday & Sunday: Rest Days

---

Goals & Expectations​

• Muscle Gain: 8-10kg of lean muscle
• Strength Gains: Progressive overload each week
• Energy Levels: Improvement in chronic fatigue
• Side Effects: Monitoring estrogen and cardiovascular markers

---

First Update Coming Soon​

I will be tracking progress every week with updates on strength, weight changes, and how I feel throughout the cycle.

If you have any feedback or suggestions, let me know. Looking forward to seeing how this goes.

@aussie.muncher
Welcome to EVO!
Great start to your log.
Only thing I would change is the anavar. Not a great idea to run orals for 12 weeks. Personally I would introduce it weeks 7-12 when lifts begin to stall.

 

[aussie.muncher]

@aussie.muncher
Welcome to EVO!
Great start to your log.
Only thing I would change is the anavar. Not a great idea to run orals for 12 weeks. Personally I would introduce it weeks 7-12 when lifts begin to stall.

Oh dam you are right 12 weeks is way to long.
I've already been on it for a week and love the strength gains, don't want to loose them haha.
What do you think about running it weeks 1-2 then again weeks 7-12?
I have no idea if this is even an effective way to do it but would defo appreciate your feedback.

 

[s.gentz]

Oh dam you are right 12 weeks is way to long.
I've already been on it for a week and love the strength gains, don't want to loose them haha.
What do you think about running it weeks 1-2 then again weeks 7-12?
I have no idea if this is even an effective way to do it but would defo appreciate your feedback.

You’re already running it. May as well just run it for 6 weeks now. Wouldn’t bother running it again later. Too rough on the lipids.

 

[aussie.muncher]

You’re already running it. May as well just run it for 6 weeks now. Wouldn’t bother running it again later. Too rough on the lipids.

Got it, but in future cycles you would recommend 2nd half of the cycle not 1st.

Thanks man appreciate the advice.

 

[s.gentz]

Got it, but in future cycles you would recommend 2nd half of the cycle not 1st.

Thanks man appreciate the advice.

I like using an oral later in a build cycle. Lifts will
Usually begin to stall and it gives you the boost to push through.
If I want something in the beginning I will usually just run short ester test alongside the reg test to bring levels up faster. I’ve done this with deca cycles as well. Ran npp for the first couple weeks to get blood levels up.

 

[Allupfromhere]

Killer start to this log mate! Nice a professionally detailed which is perfect!

Chronic Fatigue (Unexplained)​

• Long-standing issue causing waves of exhaustion, brain fog, and difficulty maintaining energy levels.

Blood test might not show the reasons behind this my friend and I could be wrong also myself. But reading through your first post I noticed a few things.

Brother sound like your just mentally exhausted, and that ultimately effecting you physical levels. Single father of 4 kids is no joke! Financial pressure to maintain a lifestyle for you kids and yourself whilst having all the duties of 2 parents and being both mentally present for all areas takes its toll. Life has just weighed down on you and complete respect for still getting it all done!! Having a log is a good thing brother it’s will help motivate you to push yourself physically and mentally to become a stronger version of yourself, this helps in all areas of life!

A busy single father of 4 and still navigating life to make it happen and improve yourself. Genuinely can’t have anything else but serious respect for that. Looking forward to following along your journey, best of luck brother!!

 

[Zoooo]

Not a fan of the training routine setup. A whole day dedicated to biceps and a whole day to triceps? Training 15 sets of triceps the day before chest then the day after that is shoulders. Also no leg training? Not ideal at all imo

 

[Npcclassicphysique champ]

12-Week Muscle Growth Cycle Log – Goal: 8-10kg Muscle Gain​

Introduction ​

I am starting this log to track my 12-week cycle progress, document changes in size, strength, and energy levels, and optimize my approach based on results. My goal is to gain 8-10kg of lean muscle while minimizing fat gain and improving overall recovery and energy.

I will update this log weekly with weight changes, strength improvements, and overall well-being.

Special shout out to @Raptor Labs for supplying the gear used in this cycle, I will be 100% running his product and nothing else.

---

Starting Physical Stats (Baseline Measurements)​

• Age: 41
• Height: 165 cm
• Weight: 74 kg
• Body Fat %: Unknown
• Neck: 39 cm
• Shoulders (circumference): 122 cm
• Chest (around nipples): 106.5 cm
• Biceps (flexed): Left - 36 cm, Right - 37 cm
• Forearms (relaxed): Left - 29 cm, Right - 29 cm
• Waist (at navel): 95.9 cm
• Hips (widest part): 96.8 cm
• Thighs (flexed): Left - 54.4 cm, Right - 55 cm
• Calves (relaxed): Left - 37.5 cm, Right - 38.1 cm

---

Sleep​

• I get 6-8 hours of sleep per night.
• I naturally sleep late after 1 AM and wake up late, but this pattern works best for me.
• I always ensure at least 6 hours per night, which I find sufficient for my recovery.

---

Training Experience​

• Training History: On and off for 10 years.
• Serious Training: Consistently 5 days a week for the past 3 years.

---

Gym Setup​

• I have a home gym with weights that I utilize for all my workouts.
• As a single father with full custody of 4 kids, I cannot afford a gym membership, but I have most of the equipment needed to train effectively.

---

Cycle History​

• I have dabbled before but never committed to a fully structured cycle until now.

---

12-Week Steroid Cycle​

Injectables​

• Testosterone Enanthate: 500mg per week (250mg Monday & Thursday)
• Deca Durabolin: 300mg per week (150mg Monday & Thursday)
  • Injection Volume: Test E (1ml), Deca (0.75ml) per shot
  • Needle Used: 25G x 1 inch (25mm) for glute injections

Orals​

• Anavar:
  • Weeks 1-2: 50mg per day (20mg AM, 20mg Afternoon, 10mg PM)
  • Weeks 3-12: 60mg per day (20mg AM, 20mg Afternoon, 20mg PM)

Estrogen Control​

• Aromasin (12.5mg EOD) – Only if needed (will monitor for high estrogen symptoms).

---

Health Issues & Considerations​

Chronic Fatigue (Unexplained)​

• Long-standing issue causing waves of exhaustion, brain fog, and difficulty maintaining energy levels.
• Initially improved on a carnivore diet but symptoms have returned recently.
• No clear medical diagnosis despite extensive blood tests.

Testosterone Deficiency (Previously on TRT)​

• Previously on Testogel 100mg per day for TRT.
• Switching to Testosterone Enanthate 500mg/week for this cycle.
• No PCT needed post-cycle as I will resume TRT.

Solar Keratosis (Precancerous Skin Growths)​

• Avoiding compounds that could aggravate skin conditions such as Trenbolone.
• Using Zinc and Omega-3 to support skin health.

Knee Issues​

• Daily leg work is limited to lighter weights to avoid excessive strain.

---

Supplements​

Daily Supplements (Already Owned and Using)​

• Omega-3 (Fish Oil): 2000mg
• Vitamin D3: 5000 IU
• Zinc: 30mg
• Magnesium: 442.5mg daily (1.5 tablets Cenovis Magnesium)
• Creatine Monohydrate: 5g daily (post-workout)
• Multivitamin (Cenovis Men's Multi): One capsule
• Liver Support (NOW Liver Refresh): One capsule
• Joint Support (Glucosamine + Chondroitin): One capsule
• Cialis: 5mg daily for cardiovascular benefits and improved blood flow

Post-Workout​

• Protein Powder (Pure-Product Australia Complex Protein): 28g protein per scoop

---

Diet Plan (Carnivore-Based)​

Breakfast (Post-Walk)​

• 4 whole eggs
• 250g beef mince
• 1 handful of spinach
• Optional: 25g white rice (pre-workout energy boost)

Lunch (Post-Workout)​

• 300g beef mince or lamb chops
• 1 boiled egg
• 1 handful of spinach
• Optional: 25g sweet potato or white rice

Dinner​

• 350g steak (or fatty beef cuts like brisket)
• 2 boiled eggs
• 1–2 cups broccoli or spinach
• 1 cup bone broth

Evening Routine (Before Bed)​

• 400mg Magnesium Citrate
• 2000 IU Vitamin D3
• 1 cup homemade bone broth

Snacks (Optional During the Day)​

• 2 boiled eggs
• Beef jerky

Total Calories (~3,000 kcal per day)​

• Protein: ~265g
• Fats: ~170g
• Carbs: Optional 50g daily for workout energy

---

Training Routine​

Monday: Biceps​

• EZ Bar Curls x 3
• Dumbbell Curls x 3
• Hammer Curls x 3
• Wrist Supination Curls x 3
• Concentration Curls x 3

Extra Work:

• 1-hour fasted morning walk
• Forearm roller x 3
• Light leg work (leg extensions, toe ups, squats)

Tuesday: Triceps​

• Skull Crushers x 3
• Cable Triceps Extensions x 3
• Triceps Kickbacks x 3
• Triceps Push-Ups x 3
• Dips x 3

Extra Work:

• 1.5-hour boxing and sparring session

Wednesday: Chest​

• Cable Chest Fly (Top, Mid, Lower) x 3 of each
• Bench Press (Flat, Incline, Decline) x 3 of each

Thursday: Shoulders​

• Supinated Front Raise x 3
• Front Military Press x 3
• Dumbbell Lateral Raise x 3
• Cable Face Pull x 3
• Bent-Over Rear Delt Row x 3

Friday: Back​

• Cable Lat Pulldowns x 3
• Seated Cable Row (Wide Grip) x 3
• Prone Y Raise x 3
• Roman Chair Back Extensions (Flat & Decline)
• Dumbbell Shoulder Shrugs x 3

Saturday & Sunday: Rest Days

---

Goals & Expectations​

• Muscle Gain: 8-10kg of lean muscle
• Strength Gains: Progressive overload each week
• Energy Levels: Improvement in chronic fatigue
• Side Effects: Monitoring estrogen and cardiovascular markers

---

First Update Coming Soon​

I will be tracking progress every week with updates on strength, weight changes, and how I feel throughout the cycle.

If you have any feedback or suggestions, let me know. Looking forward to seeing how this goes.

After week one I have noticed a clear increase in strength and stamina.
When I train I always seem to have just a little more, then when that's depleted a little more, and so on.

Also, I have noticed a decrease in my fatigue, this shit has plagued me for years and taken the fire right out of my heart, most days I barely get by but push through for the family, its early days but I think the TRT I was on was not sufficient and I could have been suffering all this time unnecessarily, time will tell but I have hope.

No other clear changes to report, see you all in a week!

@aussie.muncher this is a great start bro happy to have you sharing with the EVO family and you're now a part of our family

I would start by sharing more current pics with face blurred.
I also dont think long term anavar use is necessary in your case as well.

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

 

[aussie.muncher]

Killer start to this log mate! Nice a professionally detailed which is perfect!



Blood test might not show the reasons behind this my friend and I could be wrong also myself. But reading through your first post I noticed a few things.

Brother sound like your just mentally exhausted, and that ultimately effecting you physical levels. Single father of 4 kids is no joke! Financial pressure to maintain a lifestyle for you kids and yourself whilst having all the duties of 2 parents and being both mentally present for all areas takes its toll. Life has just weighed down on you and complete respect for still getting it all done!! Having a log is a good thing brother it’s will help motivate you to push yourself physically and mentally to become a stronger version of yourself, this helps in all areas of life!

A busy single father of 4 and still navigating life to make it happen and improve yourself. Genuinely can’t have anything else but serious respect for that. Looking forward to following along your journey, best of luck brother!!

Thanks dude, massive appreciation man.
You are right I am mentally exhausted and thats probably part of it however the fatigue is so biological it comes on so heavy almost like narcolepsy and instant I can't rule out a biological cause.

Whats more frustrating is knowing something is very wrong with the picture but all the medical doctors saying there is not.

I will say though since being on Teste the fatigue has lessened substantially, I have hope.

 

[aussie.muncher]

Not a fan of the training routine setup. A whole day dedicated to biceps and a whole day to triceps? Training 15 sets of triceps the day before chest then the day after that is shoulders. Also no leg training? Not ideal at all imo

Suggestions?

I do one muscle group a day because as you see in my health issues section fatigue is a problem for me and if I train 2 groups the second group only gets a tiny portion of my energy so id rather give 100% to one group. Also in the same section I mentioned knee problems so I doo legs everyday at lighter weight my knees can not tolerate heavy lifts.

Happy to hear your suggestions though.

 

[Zoooo]

Suggestions?

I do one muscle group a day because as you see in my health issues section fatigue is a problem for me and if I train 2 groups the second group only gets a tiny portion of my energy so id rather give 100% to one group. Also in the same section I mentioned knee problems so I doo legs everyday at lighter weight my knees can not tolerate heavy lifts.

Happy to hear your suggestions though.

Well you can definitely put triceps and biceps together, you don't need 15 sets of each. Maybe 4 of each. Also definately wouldn't be training them the day before chest as they will be so fatigued that your chest workout will suffer big time. Chest - back - shoulders - arms - light legs in that order or similar.

 

[stevesmi]

I would work on maybe a simple three-day split routine to start where you do something like Push Pull and legs

Then you can move to 4 day or 5 days splits

 

[aussie.muncher]

UPDATED - 12-Week Muscle Growth Cycle Log – Goal: 8-10kg Muscle Gain​

Introduction ​

Note: I will upload a before and after picture at the end of the log.

Changes Made - Based on some feedback received​

• Anavar is now only for the first 6 weeks instead of 12.
• Training schedule adjusted:
  • Back moved to Wednesday (from Friday)
  • Chest moved to Thursday (from Wednesday)
  • Shoulders moved to Friday (from Thursday)

See full description with changes below!

---

Starting Physical Stats (Baseline Measurements)​

• Age: 41
• Height: 165 cm
• Weight: 74 kg
• Body Fat %: Unknown
• Neck: 39 cm
• Shoulders (circumference): 122 cm
• Chest (around nipples): 106.5 cm
• Biceps (flexed): Left - 36 cm, Right - 37 cm
• Forearms (relaxed): Left - 29 cm, Right - 29 cm
• Waist (at navel): 95.9 cm
• Hips (widest part): 96.8 cm
• Thighs (flexed): Left - 54.4 cm, Right - 55 cm
• Calves (relaxed): Left - 37.5 cm, Right - 38.1 cm

---

Sleep​

• I get 6-8 hours of sleep per night.
• I naturally sleep late after 1 AM and wake up late, but this pattern works best for me.
• I always ensure at least 6 hours per night, which I find sufficient for my recovery.

---

Training Experience​

• Training History: On and off for 10 years.
• Serious Training: Consistently 5 days a week for the past 3 years.

---

Gym Setup​

• I have a home gym with weights that I utilize for all my workouts.
• As a single father with full custody of 4 kids, I cannot afford a gym membership, but I have most of the equipment needed to train effectively.

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Cycle History​

• I have dabbled in steroids before but never committed to a fully structured cycle until now.

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12-Week Steroid Cycle​

Injectables​

• Testosterone Enanthate: 500mg per week (250mg Monday & Thursday)
• Deca Durabolin: 300mg per week (150mg Monday & Thursday)
  • Injection Volume: Test E (1ml), Deca (0.75ml) per shot
  • Needle Used: 25G x 1 inch (25mm) for glute injections

Orals​

• Anavar (First 6 Weeks Only):
  • Weeks 1-6: 60mg per day (20mg AM, 20mg Afternoon, 20mg PM)

Estrogen Control​

• Aromasin (12.5mg EOD) – Only if needed (will monitor for high estrogen symptoms).

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Health Issues & Considerations​

Chronic Fatigue (Unexplained)​

• Long-standing issue causing waves of exhaustion, brain fog, and difficulty maintaining energy levels.
• Initially improved on a carnivore diet but symptoms have returned recently.
• No clear medical diagnosis despite extensive blood tests.

Testosterone Deficiency (Previously on TRT)​

• Previously on Testogel 100mg per day for TRT.
• Switching to Testosterone Enanthate 500mg/week for this cycle.
• No PCT needed post-cycle as I will resume TRT.

Solar Keratosis (Precancerous Skin Growths)​

• Avoiding compounds that could aggravate skin conditions such as Trenbolone.
• Using Zinc and Omega-3 to support skin health.

Knee Issues​

• Daily leg work is limited to lighter weights to avoid excessive strain.

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Supplements​

Daily Supplements (Already Owned and Using)​

• Omega-3 (Fish Oil): 2000mg
• Vitamin D3: 5000 IU
• Zinc: 30mg
• Magnesium: 442.5mg daily (1.5 tablets Cenovis Magnesium)
• Creatine Monohydrate: 5g daily (post-workout)
• Multivitamin (Cenovis Men's Multi): One capsule
• Liver Support (NOW Liver Refresh): One capsule
• Joint Support (Glucosamine + Chondroitin): One capsule
• Cialis: 5mg daily for cardiovascular benefits and improved blood flow

Post-Workout​

• Protein Powder (Pure-Product Australia Complex Protein): 28g protein per scoop

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Diet Plan (Carnivore-Based)​

Breakfast (Post-Walk)​

• 4 whole eggs
• 250g beef mince
• 1 handful of spinach
• Optional: 25g white rice (pre-workout energy boost)

Lunch (Post-Workout)​

• 300g beef mince or lamb chops
• 1 boiled egg
• 1 handful of spinach
• Optional: 25g sweet potato or white rice

Dinner​

• 350g steak (or fatty beef cuts like brisket)
• 2 boiled eggs
• 1–2 cups broccoli or spinach
• 1 cup bone broth

Evening Routine (Before Bed)​

• 400mg Magnesium Citrate
• 2000 IU Vitamin D3
• 1 cup homemade bone broth

Snacks (Optional During the Day)​

• 2 boiled eggs
• Beef jerky

Total Calories (~3,000 kcal per day)​

• Protein: ~265g
• Fats: ~170g
• Carbs: Optional 50g daily for workout energy

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Training Routine​

Monday: Biceps​

• EZ Bar Curls x 3
• Dumbbell Curls x 3
• Hammer Curls x 3
• Wrist Supination Curls x 3
• Concentration Curls x 3

Tuesday: Triceps​

• Skull Crushers x 3
• Cable Triceps Extensions x 3
• Triceps Kickbacks x 3
• Triceps Push-Ups x 3
• Dips x 3

Wednesday: Back​

• Cable Lat Pulldowns x 3
• Seated Cable Row (Wide Grip) x 3
• Prone Y Raise x 3
• Roman Chair Back Extensions (Flat & Decline)
• Dumbbell Shoulder Shrugs x 3

Thursday: Chest​

• Cable Chest Fly (Top, Mid, Lower) x 3 of each
• Bench Press (Flat, Incline, Decline) x 3 of each

Friday: Shoulders​

• Supinated Front Raise x 3
• Front Military Press x 3
• Dumbbell Lateral Raise x 3
• Cable Face Pull x 3
• Bent-Over Rear Delt Row x 3

Saturday & Sunday: Rest Days

​

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Goals & Expectations​

• Muscle Gain: 8-10kg of lean muscle
• Strength Gains: Progressive overload each week
• Energy Levels: Improvement in chronic fatigue
• Side Effects: Monitoring estrogen and cardiovascular markers

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​

 

[Mobster]

Unless your coming back from muscle loss and relying on muscle memory there's little chance of adding 8-10kg. For our US members he wants 17-22lbs in 12 weeks.

10lbs would be amazing

 

[Zoooo]

Unless your coming back from muscle loss and relying on muscle memory there's little chance of adding 8-10kg. For our US members he wants 17-22lbs in 12 weeks.

10lbs would be amazing

Yep 8kg of muscle is extremely unrealistic

 

[Quadsweep]

Very nice introduction to this and much respect. 12 week, muscle growth cycle. Sounds perfect.

 

[BodyMonster34]

bro 2 quick questions.

1. years served in the clink (i see the prison tats where you got branded)
2. # of lot lizards you bang per month

 

[JasonPriest]

I think that even 5 kg of lean muscle mass would look incredible on your frame.