Approved Log Cycle Training Nutrition Comeback Log

[SomebodyDope]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

 

[LevButlerov]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

welcome to the EVO family @SomebodyDope you look amazing! in 9months like a new person, true results, EVO family love and respect your way for pushing hard!

Cycle
I'm looking at your stack you want to add 300mgs test on top of 100mgs trt or just solo 300?
anavar good pick but i would add light cardarine with it as well or we can do anavar with light eq

Bloods
do you have latest bloods? please share

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. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com


@BeMe @HarleyGuy @Shakey

 

[stevesmi]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

@SomebodyDope This is going to be an excellent log. I love to see a good comeback story. This is really a great start. You have some pretty good strength lifts. The deadlift especially is impressive.

 

[SomebodyDope]

welcome to the EVO family @SomebodyDope you look amazing! in 9months like a new person, true results, EVO family love and respect your way for pushing hard!

Cycle
I'm looking at your stack you want to add 300mgs test on top of 100mgs trt or just solo 300?
anavar good pick but i would add light cardarine with it as well or we can do anavar with light eq

Bloods
do you have latest bloods? please share

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. Or use an app like myfitness pal or cronometer. Very easy.



are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com


@BeMe @HarleyGuy @Shakey

First, thank you for your advice and kind words.

Yes I'm thinking about running 300mg per week total of test cyp. I figured I had such a great response at 150mg that 300mg would be ideal and minimize sides.

What is eq ? Also, cardarine freaks me out because a friend said it causes high cancer rates in lab rats. And much of my family has died of cancer in their 50s

As for bloodwork, I'll be getting my results back in the next 5-10 days just before I jump into this cycle.

Daily calorie intake , cardio and excersises will be posted in the coming days pre cycle even before dialing in the macros ! Might be pretty crude and all over the place until I get into the groove. I have it all roughly documented and just need to put it together in a way that's not hard to look at lol.

supplements
Are you taking high doses Vitamin C? 1500mg daily

what digestive supps you use? None

digestive enzymes? None
multis? none
probiotics? none
psyllium husk? I dont know what that is

It seems I could use some help with the above if you'd care to elaborate



Thank you for explaining the format , I didn't want to go overboard. Although now its clear, that's the sort of detail we're looking for while logging. Makes sense aha.

 

[ceo]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

Bros, overall, a good supplement layout. You put in some good things together. Do you honestly think, though, the BCAAs do anything beneficial? @SomebodyDope

 

[SomebodyDope]

@SomebodyDope This is going to be an excellent log. I love to see a good comeback story. This is really a great start. You have some pretty good strength lifts. The deadlift especially is impressive.

Thank you! Yes , I agree. My deadlift is freakishly strong. I attribute this to the competitive lifting with my old rugby team. One of our players Josh, who at 17 years old was benching 405.

I just wish my shoulders were better because 225 on bench goes up so easy sometimes. But If I add 20lbs I loose my shoulders.

 

[stevesmi]

Thank you! Yes , I agree. My deadlift is freakishly strong. I attribute this to the competitive lifting with my old rugby team. One of our players Josh, who at 17 years old was benching 405.

I just wish my shoulders were better because 225 on bench goes up so easy sometimes. But If I add 20lbs I loose my shoulders.

yeah shoulders are tough to deal wtih

 

[SomebodyDope]

Bros, overall, a good supplement layout. You put in some good things together. Do you honestly think, though, the BCAAs do anything beneficial? @SomebodyDope

I have no clue, I figure its not hurting. Right now I'm taking EAAs and I do think it helps with recovery, couldn't say for sure though. And quick question, should I be using quote or reply?

 

[SomebodyDope]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

Not sure if this goes here but here is my Friday March 13 gym session

1 scoop mammoth preworkout
10g beta
2 scoops essential amminos during workout

Getting over the flu so today will be low weight high rep in the garage gym

Every movement slow and hyper controlled, especially with shoulders

wide grip latt pull down
16 reps at 80 lb
14 reps at 120lb
12 reps at 120lb
12 reps at 110lb


Isolated single arm dumbbell curls
12 reps at 20 lbs
14 reps at 25 lbs
12reps at 30lbs

Preacher ez curl
12 reps at 35lbs
12 reps 35lbs
9 reps 35lbs

Close grip palms up pulldown
15 reps at 50lbs
21 reps at 70lbs
16 reps at 90lbs
13 reps at 100lbs 2 partials

bent over erector extentions with plate on chest
22 reps 25lbs
16 reps 35lbs
15 reps 35lbs

Standing ez curl
20 reps 50lbs
15 reps at 70lbs

Dumbell hammer curls drop set
30lbs 10 reps
15lbs 10 reps
10lbs 16 reps

Bent over landmine rows
25kg 20reps
30kg 20 reps
40kg 16 reps
40kg 13 reps 2 partials

Laterial raise front
15lbs 20 reps
20lbs 12 reps
20lbs 10 reps

Face pulls
20reps 35lbs
12 reps 50lbs
10 reps 50lbs 3 partials

Lateral raise side
20lbs 12 reps
10lbs 15 reps
10lbs 12 reps


Close paralell grip pulldowns
100lbs 15 reps
100lbs 13 reps
100lbs 10 reps 3 partials


Forearm blaster (The finisher )
5lbs x 8 "reps"

Total duration 1 hourr 46 minutes, average hr 146bpm

Post workout shake
Whey iso 56g protein 274cals

 

[Mobster]

That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy

This part is known as life.

 

[ROIDDERS]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

Your lifts are pretty strong, man. I do notice your legs are much stronger than your upper body. @SomebodyDope So that's something you can push for.

 

[2Thick]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

@SomebodyDope Nice job on this, man. The supplements are on point. I like the workout routine that you put together as well.

 

[Ulter]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

That's okay, you don't have to be a Greek god to post on here. I like your supplement list, to be honest, and I like the workout routine you put together. Be careful with those injuries, going heavy will aggravate them. @SomebodyDope

 

[LevButlerov]

First, thank you for your advice and kind words.

Yes I'm thinking about running 300mg per week total of test cyp. I figured I had such a great response at 150mg that 300mg would be ideal and minimize sides.

What is eq ? Also, cardarine freaks me out because a friend said it causes high cancer rates in lab rats. And much of my family has died of cancer in their 50s

As for bloodwork, I'll be getting my results back in the next 5-10 days just before I jump into this cycle.

Daily calorie intake , cardio and excersises will be posted in the coming days pre cycle even before dialing in the macros ! Might be pretty crude and all over the place until I get into the groove. I have it all roughly documented and just need to put it together in a way that's not hard to look at lol.

supplements
Are you taking high doses Vitamin C? 1500mg daily

what digestive supps you use? None

digestive enzymes? None
multis? none
probiotics? none
psyllium husk? I dont know what that is

It seems I could use some help with the above if you'd care to elaborate



Thank you for explaining the format , I didn't want to go overboard. Although now its clear, that's the sort of detail we're looking for while logging. Makes sense aha.

lets do this first can we start with bloods before we talk more cycles fair right? @SomebodyDope

on the calories/training will be waiting

add some probiotics digestive enzymes psyllium husk ed please you can buy them cheap online

 

[SomebodyDope]

Not sure if this goes here but here is my Friday March 13 gym session

1 scoop mammoth preworkout
10g beta
2 scoops essential amminos during workout

Getting over the flu so today will be low weight high rep in the garage gym

Every movement slow and hyper controlled, especially with shoulders

wide grip latt pull down
16 reps at 80 lb
14 reps at 120lb
12 reps at 120lb
12 reps at 110lb


Isolated single arm dumbbell curls
12 reps at 20 lbs
14 reps at 25 lbs
12reps at 30lbs

Preacher ez curl
12 reps at 35lbs
12 reps 35lbs
9 reps 35lbs

Close grip palms up pulldown
15 reps at 50lbs
21 reps at 70lbs
16 reps at 90lbs
13 reps at 100lbs 2 partials

bent over erector extentions with plate on chest
22 reps 25lbs
16 reps 35lbs
15 reps 35lbs

Standing ez curl
20 reps 50lbs
15 reps at 70lbs

Dumbell hammer curls drop set
30lbs 10 reps
15lbs 10 reps
10lbs 16 reps

Bent over landmine rows
25kg 20reps
30kg 20 reps
40kg 16 reps
40kg 13 reps 2 partials

Laterial raise front
15lbs 20 reps
20lbs 12 reps
20lbs 10 reps

Face pulls
20reps 35lbs
12 reps 50lbs
10 reps 50lbs 3 partials

Lateral raise side
20lbs 12 reps
10lbs 15 reps
10lbs 12 reps


Close paralell grip pulldowns
100lbs 15 reps
100lbs 13 reps
100lbs 10 reps 3 partials


Forearm blaster (The finisher )
5lbs x 8 "reps"

Total duration 1 hourr 46 minutes, average hr 146bpm

Post workout shake
Whey iso 56g protein 274cals

March 14 LEGolas
1 scoop mammoth preworkout
10g beta
2 scoops EAAs

Still have a touch of the flu so todays session will be in garage again. I like doing legs at home because I can war cry lol

Seated leg extentions with resistance band
115lbs 22reps
115lbs 16reps
115lbs 15reps
115lbs 12 reps 3 partials

Laying hamstring curls
35lbs 20reps
45lbs 12 reps
35lbs 16 reps
70lbs 8 reps

Squats
265lbs 15 reps
315 13 reps
315 9 reps
265 15 reps


Standing calf raises hacksquat style with landmine press bar
45kg 20 reps
45kg 20 reps
45kg 12 reps 3 partials


305lbs deadlift
3 reps , back didnt feel right
225lb 10 reps
Back not good so pass on dlift today

Landmine hack squats close foot
100kg 16reps
100kg 18 reps
100kg 18 reps
100kg 12 reps

Hipthrusts barbell 265lbs
20 reps
20 reps
20 reps
16 reps


Seated Hip abductor (inner and outer)
Not sure of weight as my diy machine uses mutiple resistance bands.

Total duration 1hour 30minutes

Post workput shake Iso whey protein 56g protein 268cals

 

[SomebodyDope]

lets do this first can we start with bloods before we talk more cycles fair right? @SomebodyDope

on the calories/training will be waiting

add some probiotics digestive enzymes psyllium husk ed please you can buy them cheap online

I've found husks on Amazon. In loose powder form. By yupix organic , 250g for $15. Is there an all in one probiotic/enzymes you can recommend or post a link. Thanks again boss

 

[LevButlerov]

I've found husks on Amazon. In loose powder form. By yupix organic , 250g for $15. Is there an all in one probiotic/enzymes you can recommend or post a link. Thanks again boss

can you screen shot please? links dont work here @SomebodyDope

 

[LevButlerov]

March 14 LEGolas
1 scoop mammoth preworkout
10g beta
2 scoops EAAs

Still have a touch of the flu so todays session will be in garage again. I like doing legs at home because I can war cry lol

Seated leg extentions with resistance band
115lbs 22reps
115lbs 16reps
115lbs 15reps
115lbs 12 reps 3 partials

Laying hamstring curls
35lbs 20reps
45lbs 12 reps
35lbs 16 reps
70lbs 8 reps

Squats
265lbs 15 reps
315 13 reps
315 9 reps
265 15 reps


Standing calf raises hacksquat style with landmine press bar
45kg 20 reps
45kg 20 reps
45kg 12 reps 3 partials


305lbs deadlift
3 reps , back didnt feel right
225lb 10 reps
Back not good so pass on dlift today

Landmine hack squats close foot
100kg 16reps
100kg 18 reps
100kg 18 reps
100kg 12 reps

Hipthrusts barbell 265lbs
20 reps
20 reps
20 reps
16 reps


Seated Hip abductor (inner and outer)
Not sure of weight as my diy machine uses mutiple resistance bands.

Total duration 1hour 30minutes

Post workput shake Iso whey protein 56g protein 268cals

That's an impressive gym looks real oldschool! 315 squat and and 305 dead is a win! wow! you look strong doing it @SomebodyDope


@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @LH5515

 

[Grumpy]

Love the training the same way I like to train little old school

 

[LH5515]

March 14 LEGolas
1 scoop mammoth preworkout
10g beta
2 scoops EAAs

Still have a touch of the flu so todays session will be in garage again. I like doing legs at home because I can war cry lol

Seated leg extentions with resistance band
115lbs 22reps
115lbs 16reps
115lbs 15reps
115lbs 12 reps 3 partials

Laying hamstring curls
35lbs 20reps
45lbs 12 reps
35lbs 16 reps
70lbs 8 reps

Squats
265lbs 15 reps
315 13 reps
315 9 reps
265 15 reps


Standing calf raises hacksquat style with landmine press bar
45kg 20 reps
45kg 20 reps
45kg 12 reps 3 partials


305lbs deadlift
3 reps , back didnt feel right
225lb 10 reps
Back not good so pass on dlift today

Landmine hack squats close foot
100kg 16reps
100kg 18 reps
100kg 18 reps
100kg 12 reps

Hipthrusts barbell 265lbs
20 reps
20 reps
20 reps
16 reps


Seated Hip abductor (inner and outer)
Not sure of weight as my diy machine uses mutiple resistance bands.

Total duration 1hour 30minutes

Post workput shake Iso whey protein 56g protein 268cals

Yess sir

Love this session! Massive

 

[SomebodyDope]

can you screen shot please? links dont work here @SomebodyDope

 

[SomebodyDope]

That's an impressive gym looks real oldschool! 315 squat and and 305 dead is a win! wow! you look strong doing it @SomebodyDope


@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @LH5515

Hey thanks! yea its pretty old school. The old lady didn't like the idea of me going to the gym for 2 hours a day. So I did what I could to bring the gym to me. Its a work in progress. The landmine attachment I'm using in the photo is a new addition. I bought it off amazon last week and for $30, you cant go wrong. Its a must have for shoulders, legs and back. Only issue so far is its hard to rack after a set, especially with nearly 100kg of plates on it. Anyways.. 315 squat is good yes, but im usually doing 4-5 reps at 360ish. Though Ive been given shit about my form before. I sorta bounce up of the bottom. Some consider it cheating, oh well..

 

[SomebodyDope]

Yess sir

Love this session! Massive

thank you sir!

 

[waggat]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

Nice start to your log mate.

You've made some awesome progress so far!

Some would say it's worth waiting until you lose a bit more fat before you start your first cycle.

Have you considered Reta? Makes fat loss a lot easier.

Your macros look fairly low. I'd be surprised if that was only slightly below maintenance. I'd recommend getting protein closer to 200g and adjusting carbs to suit.

Not sure if this goes here but here is my Friday March 13 gym session

1 scoop mammoth preworkout
10g beta
2 scoops essential amminos during workout

Getting over the flu so today will be low weight high rep in the garage gym

Every movement slow and hyper controlled, especially with shoulders

wide grip latt pull down
16 reps at 80 lb
14 reps at 120lb
12 reps at 120lb
12 reps at 110lb


Isolated single arm dumbbell curls
12 reps at 20 lbs
14 reps at 25 lbs
12reps at 30lbs

Preacher ez curl
12 reps at 35lbs
12 reps 35lbs
9 reps 35lbs

Close grip palms up pulldown
15 reps at 50lbs
21 reps at 70lbs
16 reps at 90lbs
13 reps at 100lbs 2 partials

bent over erector extentions with plate on chest
22 reps 25lbs
16 reps 35lbs
15 reps 35lbs

Standing ez curl
20 reps 50lbs
15 reps at 70lbs

Dumbell hammer curls drop set
30lbs 10 reps
15lbs 10 reps
10lbs 16 reps

Bent over landmine rows
25kg 20reps
30kg 20 reps
40kg 16 reps
40kg 13 reps 2 partials

Laterial raise front
15lbs 20 reps
20lbs 12 reps
20lbs 10 reps

Face pulls
20reps 35lbs
12 reps 50lbs
10 reps 50lbs 3 partials

Lateral raise side
20lbs 12 reps
10lbs 15 reps
10lbs 12 reps


Close paralell grip pulldowns
100lbs 15 reps
100lbs 13 reps
100lbs 10 reps 3 partials


Forearm blaster (The finisher )
5lbs x 8 "reps"

Total duration 1 hourr 46 minutes, average hr 146bpm

Post workout shake
Whey iso 56g protein 274cals

March 14 LEGolas
1 scoop mammoth preworkout
10g beta
2 scoops EAAs

Still have a touch of the flu so todays session will be in garage again. I like doing legs at home because I can war cry lol

Seated leg extentions with resistance band
115lbs 22reps
115lbs 16reps
115lbs 15reps
115lbs 12 reps 3 partials

Laying hamstring curls
35lbs 20reps
45lbs 12 reps
35lbs 16 reps
70lbs 8 reps

Squats
265lbs 15 reps
315 13 reps
315 9 reps
265 15 reps


Standing calf raises hacksquat style with landmine press bar
45kg 20 reps
45kg 20 reps
45kg 12 reps 3 partials


305lbs deadlift
3 reps , back didnt feel right
225lb 10 reps
Back not good so pass on dlift today

Landmine hack squats close foot
100kg 16reps
100kg 18 reps
100kg 18 reps
100kg 12 reps

Hipthrusts barbell 265lbs
20 reps
20 reps
20 reps
16 reps


Seated Hip abductor (inner and outer)
Not sure of weight as my diy machine uses mutiple resistance bands.

Total duration 1hour 30minutes

Post workput shake Iso whey protein 56g protein 268cals

Nice looking home gym setup you've got there!

Push, pull, legs, rest is a good split. Just have to be careful as you progress as it can end up being a bit too much (no enough rest days).

Your leg workout looks good and it looks like you're damn strong. I'm not the biggest fan of (back) squatting and deadlifting on the same day.

That pull workout looks a bit all over the shop. A few things I notice:

- 13 exercises total. That's too many for me and there is redundancy in there with three different pulldowns for example.
- You mix up back and bi exercises. The standard method is to do back at the start so your fatigued arms don't limit your back exercises.
- Front delt raises would usually be done on push day.
- Four bi exercises is unnecessary. Even on a designated arm day I'd only ever do three max.

 

[SomebodyDope]

Nice start to your log mate.

You've made some awesome progress so far!

Some would say it's worth waiting until you lose a bit more fat before you start your first cycle.

Have you considered Reta? Makes fat loss a lot easier.

Your macros look fairly low. I'd be surprised if that was only slightly below maintenance. I'd recommend getting protein closer to 200g and adjusting carbs to suit.





Nice looking home gym setup you've got there!

Push, pull, legs, rest is a good split. Just have to be careful as you progress as it can end up being a bit too much (no enough rest days).

Your leg workout looks good and it looks like you're damn strong. I'm not the biggest fan of (back) squatting and deadlifting on the same day.

That pull workout looks a bit all over the shop. A few things I notice:

- 13 exercises total. That's too many for me and there is redundancy in there with three different pulldowns for example.
- You mix up back and bi exercises. The standard method is to do back at the start so your fatigued arms don't limit your back exercises.
- Front delt raises would usually be done on push day.
- Four bi exercises is unnecessary. Even on a designated arm day I'd only ever do three max.

Noted! You're not the first person to say that there is too many movements during my lift. My problem is I just keep going until I feel like I've got a nice pump and am fatigued. I have to stay light because of my injuries and I think that's why I end up doing so many

 

[ceo]

I have no clue, I figure its not hurting. Right now I'm taking EAAs and I do think it helps with recovery, couldn't say for sure though. And quick question, should I be using quote or reply?

BROs, I like to use reply when I'm replying to people. I really don't know what the quote button does. I'm not good with technology, ha.

 

[SomebodyDope]

I have adjusted my macros as such @waggat

200g protein
80g fats
250g carbs
2400-2500 calories

Nice start to your log mate.

You've made some awesome progress so far!

Some would say it's worth waiting until you lose a bit more fat before you start your first cycle.

Have you considered Reta? Makes fat loss a lot easier.

Your macros look fairly low. I'd be surprised if that was only slightly below maintenance. I'd recommend getting protein closer to 200g and adjusting carbs to suit.





Nice looking home gym setup you've got there!

Push, pull, legs, rest is a good split. Just have to be careful as you progress as it can end up being a bit too much (no enough rest days).

Your leg workout looks good and it looks like you're damn strong. I'm not the biggest fan of (back) squatting and deadlifting on the same day.

That pull workout looks a bit all over the shop. A few things I notice:

- 13 exercises total. That's too many for me and there is redundancy in there with three different pulldowns for example.
- You mix up back and bi exercises. The standard method is to do back at the start so your fatigued arms don't limit your back exercises.
- Front delt raises would usually be done on push day.
- Four bi exercises is unnecessary. Even on a designated arm day I'd only ever do three max.

 

[waggat]

I have adjusted my macros as such @waggat

200g protein
80g fats
250g carbs
2400-2500 calories

Looks good mate. See how you go and then carbs can be adjusted to suit.

 

[Dreamer]

March 14 LEGolas
1 scoop mammoth preworkout
10g beta
2 scoops EAAs

Still have a touch of the flu so todays session will be in garage again. I like doing legs at home because I can war cry lol

Seated leg extentions with resistance band
115lbs 22reps
115lbs 16reps
115lbs 15reps
115lbs 12 reps 3 partials

Laying hamstring curls
35lbs 20reps
45lbs 12 reps
35lbs 16 reps
70lbs 8 reps

Squats
265lbs 15 reps
315 13 reps
315 9 reps
265 15 reps


Standing calf raises hacksquat style with landmine press bar
45kg 20 reps
45kg 20 reps
45kg 12 reps 3 partials


305lbs deadlift
3 reps , back didnt feel right
225lb 10 reps
Back not good so pass on dlift today

Landmine hack squats close foot
100kg 16reps
100kg 18 reps
100kg 18 reps
100kg 12 reps

Hipthrusts barbell 265lbs
20 reps
20 reps
20 reps
16 reps


Seated Hip abductor (inner and outer)
Not sure of weight as my diy machine uses mutiple resistance bands.

Total duration 1hour 30minutes

Post workput shake Iso whey protein 56g protein 268cals

Love the high rep leg work, the burn must be crazy

 

[SomebodyDope]

Love the high rep leg work, the burn must be crazy

It is, the real burn begins after the set. I fucking love leg day. Nothing hurts !

 

[LevButlerov]

Hey thanks! yea its pretty old school. The old lady didn't like the idea of me going to the gym for 2 hours a day. So I did what I could to bring the gym to me. Its a work in progress. The landmine attachment I'm using in the photo is a new addition. I bought it off amazon last week and for $30, you cant go wrong. Its a must have for shoulders, legs and back. Only issue so far is its hard to rack after a set, especially with nearly 100kg of plates on it. Anyways.. 315 squat is good yes, but im usually doing 4-5 reps at 360ish. Though Ive been given shit about my form before. I sorta bounce up of the bottom. Some consider it cheating, oh well..

thats how you do it, lets keep training hard and pushing and updating us @SomebodyDope

 

[LevButlerov]

View attachment 199035

this will work

 

[SomebodyDope]

March 14 LEGolas
1 scoop mammoth preworkout
10g beta
2 scoops EAAs

Still have a touch of the flu so todays session will be in garage again. I like doing legs at home because I can war cry lol

Seated leg extentions with resistance band
115lbs 22reps
115lbs 16reps
115lbs 15reps
115lbs 12 reps 3 partials

Laying hamstring curls
35lbs 20reps
45lbs 12 reps
35lbs 16 reps
70lbs 8 reps

Squats
265lbs 15 reps
315 13 reps
315 9 reps
265 15 reps


Standing calf raises hacksquat style with landmine press bar
45kg 20 reps
45kg 20 reps
45kg 12 reps 3 partials


305lbs deadlift
3 reps , back didnt feel right
225lb 10 reps
Back not good so pass on dlift today

Landmine hack squats close foot
100kg 16reps
100kg 18 reps
100kg 18 reps
100kg 12 reps

Hipthrusts barbell 265lbs
20 reps
20 reps
20 reps
16 reps


Seated Hip abductor (inner and outer)
Not sure of weight as my diy machine uses mutiple resistance bands.

Total duration 1hour 30minutes

Post workput shake Iso whey protein 56g protein 268cals

March 15th Chesticles (push)

Pre
10g beta
5g EAAs

Incline barbell press
150 x 15 reps
150 x 13 reps
150 x 9 reps

Dumbell press
55lbs x 13
55lbs x 15
55lbs x 13

Cable flys
30lbs x 12
30lbs x 15
20lbs x 25
15lbs x 25

Tricep pulldowns rope
35lbs x20
35lbs x 16
40lbs x 15 reps 3 partials

Laying skull crushers
30lbs x 12
20lbs x10
10lbs x15

Landmine shoulder press
15kg x 20
30kg x 20
60kg x 12
60kg x 9

Lateral raises side
10lbs 20 reps
10lbs 18 reps
15lb 8 reps

Pushups
2 sets of 25

5x forearm finisher

Post workout iso whey 56g protein

 

[LevButlerov]

March 15th Chesticles (push)

Pre
10g beta
5g EAAs

Incline barbell press
150 x 15 reps
150 x 13 reps
150 x 9 reps

Dumbell press
55lbs x 13
55lbs x 15
55lbs x 13

Cable flys
30lbs x 12
30lbs x 15
20lbs x 25
15lbs x 25

Tricep pulldowns rope
35lbs x20
35lbs x 16
40lbs x 15 reps 3 partials

Laying skull crushers
30lbs x 12
20lbs x10
10lbs x15

Landmine shoulder press
15kg x 20
30kg x 20
60kg x 12
60kg x 9

Lateral raises side
10lbs 20 reps
10lbs 18 reps
15lb 8 reps

Pushups
2 sets of 25

5x forearm finisher

Post workout iso whey 56g protein

Good training today this is all in 1 day? @SomebodyDope

 

[SomebodyDope]

Good training today this is all in 1 day? @SomebodyDope

Yes! Though I did go light today because I had fasted since yesterday's post workout shake and I was carb depleted. Still am. Man, people keep saying I'm doing too many movements so I toned it back a bit. I literally felt like I did nothing today.

 

[ballin2504]

First log, somewhat of a newbie here.
I've been in and out of the gym since my early teens. Around 15 years now. Throughout high school I was 5'10 and 175lbs LEAN. Not a Greek god or anything but built and strong looking. That being said, stress and sleep have been a problem for as long as I can remember. I had my first child at age 20 in 2017 and 3 more after that over the next 4 years. Almost overnight, my life became very busy and fitness was no longer a priority. I began to comfort myself with bad habits. Mainly binge eating and drinking beer. The result of this was an extremely unhealthy and overweight (235lbs 35%BMI) 28 year old father of 4 young children. Since 2021, Ive spent only a few weeks out if the year in the gym (4-12) Every time discouraged because of unbelievably low energy levels, long recovery time, 2 bad shoulder injuries and of course, lack of results in the mirror and on the scale. Fast forward to 2024, after a visit with my family doctor and 2 blood panels, it was confirmed that many of my problems were a result of extreme low test levels. (Most likely caused from obesity and alcohol abuse) My free test being 5.2 and total test at 188ng/dL. This began months of back and forth visits to my doctor and endocrinologist who both would NOT DO ANYTHING to help because of my age. It wasn't until around January of 2025, after plenty of research, that I decided to take it upon myself and start on 100mg of UGL Test Cypionate weekly. By the 3rd injection I was a new man. Having almost perfect sleep, energy through the roof, less shoulder discomfort, morning wood, the works! I finally felt like myself again. February 10th 2025 is the day my new life began. This was day 1 of the "Carnivore Diet", which for me was meat, eggs, and cheese only. I stuck to 1 hour of cardio everyday and lost 26lbs in 3 months. Following this weight loss, I began taking 150mg Test Cyp weekly and light to moderate weight training, accompanied by 2-3 hours of cardio a week for the next 8 weeks. This time there was less of a difference on the scale and much more of a difference in the mirror. Body recomp was running it course. I slowly started to introduce carbs whilst hovering around 2100 calories for the next few months. That brings us to today. 35lbs down (199lbs @ 25.9BMI), back down to 125mg test weekly. Knocking on the door my first performance cycle. Here is my plan

Goal is to lean out a bit and hopefully put on a few pounds of muscle;
Current stats
29 yo
5'10"
199-202lbs
25% body fat

Diet will be 100% locked in and tracked, sticking to a slight calorie deficit (1850cal).
150g protein
60g fat
200g carbs


Potential Cycle by SYN Pharma
300 test Cyp/day 12-16weeks
Anavar 10mg/day 8 weeks
& Looking for recommendations

Supplements
Multi-vitamin
Vitamin C
D3-K2
Magnesium
Calcium
Zinc
Omega 3s
B6
Creatine 10g daily
Pre
BCAAs-EAA's

AI on hand

Workout
Push Rest Pull Legs Repeat
Max bench 225lbs
Max Squat 405lbs
Max deadlift 560lbs

I do have injuries to my lower back and both rotator cuffs and partial detachment of 2 ligaments in my right shoulder.
This makes it difficult to get a proper pump in my right pectoral and delts as my back compensates and takes over the load
Hence why my bench is only 225lbs and also why I have a hardcore lack of symmetry.
(larger left pec, right side back and tricep

Looking for your feedback
Thanks in advance guys!

Note; Photos attached are about 9 months apart. Pre and post TRT at 100mg Test C/weekly

@SomebodyDope looking great man. Keep killing it

 

[LevButlerov]

Yes! Though I did go light today because I had fasted since yesterday's post workout shake and I was carb depleted. Still am. Man, people keep saying I'm doing too many movements so I toned it back a bit. I literally felt like I did nothing today.

lets get more shakes in there please

 

[SomebodyDope]

lets get more shakes in there please

You got it

 

[SomebodyDope]

First, thank you for your advice and kind words.

Yes I'm thinking about running 300mg per week total of test cyp. I figured I had such a great response at 150mg that 300mg would be ideal and minimize sides.

What is eq ? Also, cardarine freaks me out because a friend said it causes high cancer rates in lab rats. And much of my family has died of cancer in their 50s

As for bloodwork, I'll be getting my results back in the next 5-10 days just before I jump into this cycle.

Daily calorie intake , cardio and excersises will be posted in the coming days pre cycle even before dialing in the macros ! Might be pretty crude and all over the place until I get into the groove. I have it all roughly documented and just need to put it together in a way that's not hard to look at lol.

supplements
Are you taking high doses Vitamin C? 1500mg daily

what digestive supps you use? None

digestive enzymes? None
multis? none
probiotics? none
psyllium husk? I dont know what that is

It seems I could use some help with the above if you'd care to elaborate



Thank you for explaining the format , I didn't want to go overboard. Although now its clear, that's the sort of detail we're looking for while logging. Makes sense aha.

Added these to the buffet today , one of each should be good ? @LevButlerov

 

[LevButlerov]

Added these to the buffet today , one of each should be good ? @LevButlerov

2 of each to start @SomebodyDope

 

[SomebodyDope]

March 15th Chesticles (push)

Pre
10g beta
5g EAAs

Incline barbell press
150 x 15 reps
150 x 13 reps
150 x 9 reps

Dumbell press
55lbs x 13
55lbs x 15
55lbs x 13

Cable flys
30lbs x 12
30lbs x 15
20lbs x 25
15lbs x 25

Tricep pulldowns rope
35lbs x20
35lbs x 16
40lbs x 15 reps 3 partials

Laying skull crushers
30lbs x 12
20lbs x10
10lbs x15

Landmine shoulder press
15kg x 20
30kg x 20
60kg x 12
60kg x 9

Lateral raises side
10lbs 20 reps
10lbs 18 reps
15lb 8 reps

Pushups
2 sets of 25

5x forearm finisher

Post workout iso whey 56g protein

March 16 Rest (cardio)

I figured since it was rest day, I could make an attempt on tracking my calorie intake.


Breakfast oats (60g)
12g protein
40g carbs
4g fat
28g protein added (40g total)
350 calories

Lunch 3 pizza slices
55g fat
100g carbs
50g protein
1200 calories

Dinner tuna wrap
45g protein
18g fat
35g carbs
450 calories

Protein shake
56g protein
2g fat
268 calories

Daily total
181g protein
80g fat
175g carbs
2268 calories

Spin cycle
45 minutes
Average hr 144bpm

 

[SomebodyDope]

I have changed the timing on my daily vitamins. Taking 15 at once was disturbing my poor wittle tummy.

I used AI to sort what should go where. If there is anything that needs adjusting please lmk

Before first meal

Probiotics
Digestive enzyme
K2 and D3 120mcg/1000iu
Multivitamin
Collagen 2500mg
Vitamin C 1000mg
Calcium 325mg


Before last meal

Probiotics
Digestive enzyme
Magnesium 250mg
Zinc 25mg
Vitamin E 400iu
Omega-3
Calcium 325mg
Vitamin C 500mg

 

[SomebodyDope]

March 16 Rest (cardio)

I figured since it was rest day, I could make an attempt on tracking my calorie intake.


Breakfast oats (60g)
12g protein
40g carbs
4g fat
28g protein added (40g total)
350 calories

Lunch 3 pizza slices
55g fat
100g carbs
50g protein
1200 calories

Dinner tuna wrap
45g protein
18g fat
35g carbs
450 calories

Protein shake
56g protein
2g fat
268 calories

Daily total
181g protein
80g fat
175g carbs
2268 calories

Spin cycle
45 minutes
Average hr 144bpm

I should include fluids
I drink between 2-4 black coffees daily
Typically a can or 2 of diep Pepsi and about a half gallon of water

 

[SomebodyDope]

March 16 Rest (cardio)

I figured since it was rest day, I could make an attempt on tracking my calorie intake.


Breakfast oats (60g)
12g protein
40g carbs
4g fat
28g protein added (40g total)
350 calories

Lunch 3 pizza slices
55g fat
100g carbs
50g protein
1200 calories

Dinner tuna wrap
45g protein
18g fat
35g carbs
450 calories

Protein shake
56g protein
2g fat
268 calories

Daily total
181g protein
80g fat
175g carbs
2268 calories

Spin cycle
45 minutes
Average hr 144bpm

Compliments of SYN

 

[LevButlerov]

March 16 Rest (cardio)

I figured since it was rest day, I could make an attempt on tracking my calorie intake.


Breakfast oats (60g)
12g protein
40g carbs
4g fat
28g protein added (40g total)
350 calories

Lunch 3 pizza slices
55g fat
100g carbs
50g protein
1200 calories

Dinner tuna wrap
45g protein
18g fat
35g carbs
450 calories

Protein shake
56g protein
2g fat
268 calories

Daily total
181g protein
80g fat
175g carbs
2268 calories

Spin cycle
45 minutes
Average hr 144bpm

you're coming back so this is good but protein should go up to 200 and lets dial in the pizza part can we swap that for protein bars if you on the road? @SomebodyDope

I have changed the timing on my daily vitamins. Taking 15 at once was disturbing my poor wittle tummy.

I used AI to sort what should go where. If there is anything that needs adjusting please lmk

Before first meal

Probiotics
Digestive enzyme
K2 and D3 120mcg/1000iu
Multivitamin
Collagen 2500mg
Vitamin C 1000mg
Calcium 325mg


Before last meal

Probiotics
Digestive enzyme
Magnesium 250mg
Zinc 25mg
Vitamin E 400iu
Omega-3
Calcium 325mg
Vitamin C 500mg

thise are fine but you need probiotics with each meal not all at once and same with psyllium husk add it too

I should include fluids
I drink between 2-4 black coffees daily
Typically a can or 2 of diep Pepsi and about a half gallon of water

can we cut the diet pepsi? and increase water?

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515

 

[LevButlerov]

Compliments of SYN

nice TD for Team SYN @SYNPharmaDist

 

[Grumpy]

Great looking touchdown

 

[SomebodyDope]

you're coming back so this is good but protein should go up to 200 and lets dial in the pizza part can we swap that for protein bars if you on the road? @SomebodyDope

thise are fine but you need probiotics with each meal not all at once and same with psyllium husk add it too

can we cut the diet pepsi? and increase water?

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515

I think diet Pepsi is here to stay for now at least, it's been my saving grace throughout the weightloss and I'm not sure I'm ready

As for water, I'll be drinking at least a gallon daily over the coming days as well as locking in on macros leading up to the start of my coming anavar/cyp cycle.
Hopefully I get bloods back tomorrow

 

[SomebodyDope]

March 16 Rest (cardio)

I figured since it was rest day, I could make an attempt on tracking my calorie intake.


Breakfast oats (60g)
12g protein
40g carbs
4g fat
28g protein added (40g total)
350 calories

Lunch 3 pizza slices
55g fat
100g carbs
50g protein
1200 calories

Dinner tuna wrap
45g protein
18g fat
35g carbs
450 calories

Protein shake
56g protein
2g fat
268 calories

Daily total
181g protein
80g fat
175g carbs
2268 calories

Spin cycle
45 minutes
Average hr 144bpm

March 17 (Pull)
Pre
10g beta
10g EAAs

Lat pulldowns
110lbs x 12
120lbs x 9
130lbs x 6 + 1 partial
90lbs x 12

Bent over rows
70lbs x 16
105lbs x 12
130lbs x 10
95lbs x 15 3 partials

Erector back extentions
15kg x 20
15kg x16
20kg x 9
15kg x 10 + zero KG TILL FAILURE

Seated face pulls
35lbs x 20
45lbs x 16
45lbs x 12
45lbs x 12 standing

Palms up close grip pulldowns (bicep curl)
50lbs x 20
70lbs x 20
90lbs x 13 3 partials

Cable curls rope
45lbs x 15
45lbx x 10
45lbs x 9

Dumbell curls
35lbs x 10
35lbs x 8
30lbs x 11 (4 hammer)

Cable crunches
70lbs x 18
70lbs x 16
70lbs x10

Laying Leg raises
3 sets till failure

Forearm finisher x 8

post workout 56g protein shake

 

[LevButlerov]

I think diet Pepsi is here to stay for now at least, it's been my saving grace throughout the weightloss and I'm not sure I'm ready

As for water, I'll be drinking at least a gallon daily over the coming days as well as locking in on macros leading up to the start of my coming anavar/cyp cycle.
Hopefully I get bloods back tomorrow

sure 1 step at a time

 

[LevButlerov]

March 17 (Pull)
Pre
10g beta
10g EAAs

Lat pulldowns
110lbs x 12
120lbs x 9
130lbs x 6 + 1 partial
90lbs x 12

Bent over rows
70lbs x 16
105lbs x 12
130lbs x 10
95lbs x 15 3 partials

Erector back extentions
15kg x 20
15kg x16
20kg x 9
15kg x 10 + zero KG TILL FAILURE

Seated face pulls
35lbs x 20
45lbs x 16
45lbs x 12
45lbs x 12 standing

Palms up close grip pulldowns (bicep curl)
50lbs x 20
70lbs x 20
90lbs x 13 3 partials

Cable curls rope
45lbs x 15
45lbx x 10
45lbs x 9

Dumbell curls
35lbs x 10
35lbs x 8
30lbs x 11 (4 hammer)

Cable crunches
70lbs x 18
70lbs x 16
70lbs x10

Laying Leg raises
3 sets till failure

Forearm finisher x 8

post workout 56g protein shake

big volume today close grip pulls nice 90lbs!

 

[waggat]

March 17 (Pull)
Pre
10g beta
10g EAAs

Lat pulldowns
110lbs x 12
120lbs x 9
130lbs x 6 + 1 partial
90lbs x 12

Bent over rows
70lbs x 16
105lbs x 12
130lbs x 10
95lbs x 15 3 partials

Erector back extentions
15kg x 20
15kg x16
20kg x 9
15kg x 10 + zero KG TILL FAILURE

Seated face pulls
35lbs x 20
45lbs x 16
45lbs x 12
45lbs x 12 standing

Palms up close grip pulldowns (bicep curl)
50lbs x 20
70lbs x 20
90lbs x 13 3 partials

Cable curls rope
45lbs x 15
45lbx x 10
45lbs x 9

Dumbell curls
35lbs x 10
35lbs x 8
30lbs x 11 (4 hammer)

Cable crunches
70lbs x 18
70lbs x 16
70lbs x10

Laying Leg raises
3 sets till failure

Forearm finisher x 8

post workout 56g protein shake

Nice workout there mate. Good selection of exercises.

 

[SomebodyDope]

March 17 (Pull)
Pre
10g beta
10g EAAs

Lat pulldowns
110lbs x 12
120lbs x 9
130lbs x 6 + 1 partial
90lbs x 12

Bent over rows
70lbs x 16
105lbs x 12
130lbs x 10
95lbs x 15 3 partials

Erector back extentions
15kg x 20
15kg x16
20kg x 9
15kg x 10 + zero KG TILL FAILURE

Seated face pulls
35lbs x 20
45lbs x 16
45lbs x 12
45lbs x 12 standing

Palms up close grip pulldowns (bicep curl)
50lbs x 20
70lbs x 20
90lbs x 13 3 partials

Cable curls rope
45lbs x 15
45lbx x 10
45lbs x 9

Dumbell curls
35lbs x 10
35lbs x 8
30lbs x 11 (4 hammer)

Cable crunches
70lbs x 18
70lbs x 16
70lbs x10

Laying Leg raises
3 sets till failure

Forearm finisher x 8

post workout 56g protein shake

March 18, Successful Legs & Macros

Pre
10g beta
10g Eaas

Seated leg extentions
115lbs 30reps
115lbs 18reps
115lbs 15 reps 3 partials

Laying hamstring curls
45lbs 20reps
45lbs 16 reps
70lbs 8 repp

Squats
265lbs 15 reps
315lbs 9 reps
265 13 reps

Standing calf raises hacksquat/landmine press
45kg 18 reps
45kg 16 reps
45kg 12 reps 3 partials

Landmine hack squats close foot
60kg 20reps
90kg 18 reps
100kg 12 reps

Hipthrusts barbell
265lbs 20 reps
15 reps

Seated Hip abductor (inner and outer)

Total duration 1hour 16minutes


Breakfast
60g oats ,1 scoop iso whey
8fat 35carb 38protein
Black no sugar coffee
335cal

Snack
1 can tuna
20g cheese
2 eggs
18fat 4carb 45protein
350cal


Late lunch
Chicken sandwitch
Black coffee
20 fat,50carb,28protein
500cal

Dinner
Chicken breast
80g white rice
5fat, 40g carb, 55g protein
410cal

Post workout shake
1scoop iso whey
20g oats
Raw egg
1 tsp almond butter
5g psyllium husk
10fat, 11carb ,45 protein

428cal


Total
2023 calories
61g fat
140g carbs
211g protein
4.2L water

 

[LevButlerov]

March 18, Successful Legs & Macros

Pre
10g beta
10g Eaas

Seated leg extentions
115lbs 30reps
115lbs 18reps
115lbs 15 reps 3 partials

Laying hamstring curls
45lbs 20reps
45lbs 16 reps
70lbs 8 repp

Squats
265lbs 15 reps
315lbs 9 reps
265 13 reps

Standing calf raises hacksquat/landmine press
45kg 18 reps
45kg 16 reps
45kg 12 reps 3 partials

Landmine hack squats close foot
60kg 20reps
90kg 18 reps
100kg 12 reps

Hipthrusts barbell
265lbs 20 reps
15 reps

Seated Hip abductor (inner and outer)

Total duration 1hour 16minutes


Breakfast
60g oats ,1 scoop iso whey
8fat 35carb 38protein
Black no sugar coffee
335cal

Snack
1 can tuna
20g cheese
2 eggs
18fat 4carb 45protein
350cal


Late lunch
Chicken sandwitch
Black coffee
20 fat,50carb,28protein
500cal

Dinner
Chicken breast
80g white rice
5fat, 40g carb, 55g protein
410cal

Post workout shake
1scoop iso whey
20g oats
Raw egg
1 tsp almond butter
5g psyllium husk
10fat, 11carb ,45 protein

428cal


Total
2023 calories
61g fat
140g carbs
211g protein
4.2L water

good dinner about 8-10 oz chicken breast?
i think we can get protein to 230 even @SomebodyDope

 

[SomebodyDope]

good dinner about 8-10 oz chicken breast?
i think we can get protein to 230 even @SomebodyDope

Yeah it was just about 9.5 oz

 

[LevButlerov]

Yeah it was just about 9.5 oz

good protein level

 

[HarleyGuy]

March 18, Successful Legs & Macros

Pre
10g beta
10g Eaas

Seated leg extentions
115lbs 30reps
115lbs 18reps
115lbs 15 reps 3 partials

Laying hamstring curls
45lbs 20reps
45lbs 16 reps
70lbs 8 repp

Squats
265lbs 15 reps
315lbs 9 reps
265 13 reps

Standing calf raises hacksquat/landmine press
45kg 18 reps
45kg 16 reps
45kg 12 reps 3 partials

Landmine hack squats close foot
60kg 20reps
90kg 18 reps
100kg 12 reps

Hipthrusts barbell
265lbs 20 reps
15 reps

Seated Hip abductor (inner and outer)

Total duration 1hour 16minutes


Breakfast
60g oats ,1 scoop iso whey
8fat 35carb 38protein
Black no sugar coffee
335cal

Snack
1 can tuna
20g cheese
2 eggs
18fat 4carb 45protein
350cal


Late lunch
Chicken sandwitch
Black coffee
20 fat,50carb,28protein
500cal

Dinner
Chicken breast
80g white rice
5fat, 40g carb, 55g protein
410cal

Post workout shake
1scoop iso whey
20g oats
Raw egg
1 tsp almond butter
5g psyllium husk
10fat, 11carb ,45 protein

428cal


Total
2023 calories
61g fat
140g carbs
211g protein
4.2L water

Great start to your log @SomebodyDope I can see you're putting a lot into this. You've adjusted your protein really well and are slowly dialing things in properly with the proper guidance. Nice work taking advice on digestive aids as well, they were a game changer for me.

I feel your pain on the diet sodas, my kryptonite is Dr. Pepper Zero.

 

[SomebodyDope]

lets do this first can we start with bloods before we talk more cycles fair right? @SomebodyDope

on the calories/training will be waiting

add some probiotics digestive enzymes psyllium husk ed please you can buy them cheap online

I should have the results by this time tomorrow, lifelabs has finally updated my file to "pending" which in the past indicated the results are just a few hours away.

 

[LevButlerov]

I should have the results by this time tomorrow, lifelabs has finally updated my file to "pending" which in the past indicated the results are just a few hours away.
View attachment 207008

waiting

 

[SomebodyDope]

I should have the results by this time tomorrow, lifelabs has finally updated my file to "pending" which in the past indicated the results are just a few hours away.
View attachment 207008

Everything except testosterone results are back.
This is where Im at. Although it says that my last meal was 5 hours before my bloods were taken but it was more like an hour and a half. Not sure if that changes anything.

 

[LevButlerov]

Everything except testosterone results are back.
This is where Im at. Although it says that my last meal was 5 hours before my bloods were taken but it was more like an hour and a half. Not sure if that changes anything.
View attachment 207651View attachment 207652View attachment 207653View attachment 207654

lets wait for testosterone

 

[SomebodyDope]

lets wait for testosterone

Note: I have been taking 250mg of test Cyp weekly for the last 3 weeks and the blood sample was taken the day before my next dose. Im thinking 24.4 would be about as low as it goes. Can assume my peak would be about 30% higher given the half life?

 

[LevButlerov]

View attachment 207826
Note: I have been taking 250mg of test Cyp weekly for the last 3 weeks and the blood sample was taken the day before my next dose. Im thinking 24.4 would be about as low as it goes. Can assume my peak would be about 30% higher given the half life?

what brand test cyp are you using? @SomebodyDope

 

[SomebodyDope]

what brand test cyp are you using? @SomebodyDope

Syn

 

[LevButlerov]

Syn

not sure I saw it but can you post some synpharma @SYNPharmaDist vials for us to check @SomebodyDope

 

[SomebodyDope]

not sure I saw it but can you post some synpharma @SYNPharmaDist vials for us to check @SomebodyDope

I've posted them before they are legit, purchased through synpharmadist. Are you thinking my test is low ??

 

[SomebodyDope]

@LevButlerov

 

[LevButlerov]

I've posted them before they are legit, purchased through synpharmadist. Are you thinking my test is low ??

its a bit low but im not sure you pinned right dose @SomebodyDope how much you pin?

@HarleyGuy @SYNPharmaDist

@LevButlerov

 

[SomebodyDope]

its a bit low but im not sure you pinned right dose @SomebodyDope how much you pin?

@HarleyGuy @SYNPharmaDist

I take 0.75ml every 4.5 days

 

[LevButlerov]

I take 0.75ml every 4.5 days

im not sure you are doing it right you have the syringe you use?

 

[SomebodyDope]

im not sure you are doing it right you have the syringe you use?

Yeah it's a 25ga 1ml syringe. I draw to .75 mill, it's almost the entire syringe. 3/4 anyway

 

[SomebodyDope]

Yeah it's a 25ga 1ml syringe. I draw to .75 mill, it's almost the entire syringe. 3/4 anyway

@LevButlerov

 

[SomebodyDope]

Yeah it's a 25ga 1ml syringe. I draw to .75 mill, it's almost the entire syringe. 3/4 anyway

@LevButlerov

Dang, I feel disappointed now. I did notice when I started Syn, within a week or 2, I didnt have the same energy I did with Deus and I started crashing midway through the day. I figured I was just getting sick but it never really went away. Maybe the vial I have is under dosed. Or maybe I need to take closer to 400mg weekly ?? With Dues my test was 35.1 and I was only dosing 200mg weekly and now Im doing a 30% higher dose and my test is coming in at 24.4 only 4 days after injection. What should I do ?

 

[LevButlerov]

@LevButlerov

Dang, I feel disappointed now. I did notice when I started Syn, within a week or 2, I didnt have the same energy I did with Deus and I started crashing midway through the day. I figured I was just getting sick but it never really went away. Maybe the vial I have is under dosed. Or maybe I need to take closer to 400mg weekly ?? With Dues my test was 35.1 and I was only dosing 200mg weekly and now Im doing a 30% higher dose and my test is coming in at 24.4 only 4 days after injection. What should I do ?

I think the test is working but you need higher dose, lets bump the dose by 30% @SomebodyDope

 

[SomebodyDope]

I think the test is working but you need higher dose, lets bump the dose by 30% @SomebodyDope

Gotcha, im gonna push .6ml every 3.5 days

 

[LevButlerov]

Gotcha, im gonna push .6ml every 3.5 days

I would suggest 1ml every 3.5days lets see @SomebodyDope can you update some training diet too please?

 

[SomebodyDope]

I would suggest 1ml every 3.5days lets see @SomebodyDope can you update some training diet too please?

That would be 500mg per week ? I feel like that's high, that's 100% more than I was taking (250mg weekly)

Also, I have stuck to the same push rest pull legs split.

I'm getting 250g protein ,150 carbs and 60g fat daily

Sitting around 2200-2300 calories

 

[LevButlerov]

That would be 500mg per week ? I feel like that's high, that's 100% more than I was taking (250mg weekly)

Also, I have stuck to the same push rest pull legs split.

I'm getting 250g protein ,150 carbs and 60g fat daily

Sitting around 2200-2300 calories

I think the mg/ml might be a bit off we can try 1ml and retest bloods in 3 weeks @SomebodyDope

 

[SomebodyDope]

I think the mg/ml might be a bit off we can try 1ml and retest bloods in 3 weeks @SomebodyDope

Okay sound good

 

[LevButlerov]

Okay sound good

update training diet please