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RESEARCHSARMSUGFREAKeudomestic
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Approved Log End of the First Cycle - Priming for the next Blast Log

JBond24

V.I.P.
EVO Logger
Hi Guys, thank you for reading my blog; this is my first log.

I am excited to share my journey with you all; I have been on my first cycle for about 13 weeks now and feel great so far with the help of my coach @thegainsman

  • Age: 44 yo
  • Current Weight: 72kg
  • Height: 170cm
  • Training Experience: Intermediate, natural strength training on and off with PT. I have had periods where I have been very consistent with diet and training and then periods of lack of motivation and put all the weight back on.
  • Injury & Health: I had knee surgery many years ago, but that doesn’t impact my workouts.
No major health issues, currently on medication for Cholesterol as bad cholesterol went right up with the cycle. I have a family history of high cholesterol.

Pre-Cycle: I was about 84kg and a bit overweight for my height. I decided to use Tirzepatide to lose as much weight as possible before starting the cycle.

Cutting Cycle: I started the cycle at 73.7kg.

Goal for this cycle:
My goal then was to put on some muscle while trying to get rid of excess fat, especially around the belly.

Ideally, I like to lean down more (Say 70kg, give or take) and retain as much muscle as possible while cutting BF% with more attention to my shoulders and chest, as I'd like to grow these areas now and in the next bulking phase.

Supps:
  • Creatine Monohydrate
  • Vit C 500mg
  • Taurine
  • Turmeric 2000mg
  • Opti-Men Multivitamin
  • NAC 600mg
  • Inflammation Balance (Omega 3 and 6) 2000IU

The cycle:

  • Testosterone Enanthate: 300mg weekly (split into two injections on Wed & Saturday)
  • Primobolan Enanthate: 200mg weekly (split into two injections on Wed & Saturday.
  • Anavar: Taking it for the last 4 weeks of the cycle - 40mg daily, 20mg morning and 20mg afternoon before the workout.
  • Clenbuterol: I used Clen for about ten days in week 8 of the cycle: 60mcg the first 5 days, and then 80mcg; however, I stopped it as I was not feeling good. I was feeling very agitated, and my BP went up. I'm not sure if I want to try it again.
  • Cialis: 5mg, taken daily after week 10 to help control BP after Clen.
My experience with this cycle:

First, after four/five weeks, I noticed increased strength and mental focus. I did a Dexa scan in week 2 to better understand my body comp. I was surprised at the results as it came back with a 29.8% body fat (I’ll share a photo when I started the cycle).

I think the first few weeks were more of a bit of a learning curve for me back at tracking workouts and food.

In weeks six to ten, I started lifting more weights, and the coach added extra cardio and abs as I wasn’t getting any noticeable results in fat loss; I also cut calories from 1700 to 1500 calories per day in a 30% Fat, 30% Cabs, 40% Protein ratio.

Week ten to fourteen: Even though we are in the holiday season, I’ve been very consistent with diet and training and started seeing noticeable results: increased strength during workouts, even at a low carb intake.

I am feeling a bit more sore after the workouts, sometimes compared to when I started in weeks one and two. It seems it is taking longer to recover.

I plan to run the cycle for a couple more weeks and then cruise for 6 weeks until my next blast.

Primming for the Next Cycle

On TRT for 6 to 8 weeks.

The next cycle will be 16 weeks, consisting of 12 weeks of bulking and 4 weeks of cutting. (I need to check with the coach what compounds will be running)

I’d appreciate your thoughts about the best way to prime for my next cycle.


Current Training Schedule:

The first 7 weeks (3 days split)

  • Day 1: Pull and Abs
  • Day 2: Push
  • Day 3: Rest
  • Day 4: Legs
  • Day 5: Cardio
  • Day 6: Rest
  • Day 7: Rest
    Repeat

Week 8 till now (5 days split)
  • Day 1: Shoulders, Traps
  • Day 2: Quadriceps and Calves
  • Day 3: Rest
  • Day 4: Chest and Triceps and Calves
  • Day 5: Back and Biceps.
  • Day 6: Hamstrings and Calves
  • Day 7: Rest
    Repeat
In addition to the above, at least 10K steps daily and Abs 3 times a week.

Diet:
I'm currently on 1500 calories for cutting and tracking food in My Fitness Pal App.

I'll share photos of what I eat to illustrate; however, I pretty much eat the same every day to simplify my diet. I'm open to feedback, of course. I need to add more fibre to my diet, but I don’t know how without adding extra calories.


Bloodwork test results:

  • I did a pre-cycle bloodwork. (Attached)
  • Bloodwork at 8 weeks. (Attached)
  • I will do a blood test 2 weeks after finishing the cycle.
This is my first go at logging stuff like this, so be kind! I’d love any suggestions you’ve got to help me prepare for my next cycle, learn from the current cycle and keep improving my physique.

Thanks.
 

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Hi Guys, thank you for reading my blog; this is my first log.

I am excited to share my journey with you all; I have been on my first cycle for about 13 weeks now and feel great so far with the help of my coach @thegainsman

  • Age: 44 yo
  • Current Weight: 72kg
  • Height: 170cm
  • Training Experience: Intermediate, natural strength training on and off with PT. I have had periods where I have been very consistent with diet and training and then periods of lack of motivation and put all the weight back on.
  • Injury & Health: I had knee surgery many years ago, but that doesn’t impact my workouts.
No major health issues, currently on medication for Cholesterol as bad cholesterol went right up with the cycle. I have a family history of high cholesterol.

Pre-Cycle: I was about 84kg and a bit overweight for my height. I decided to use Tirzepatide to lose as much weight as possible before starting the cycle.

Cutting Cycle: I started the cycle at 73.7kg.

Goal for this cycle:
My goal then was to put on some muscle while trying to get rid of excess fat, especially around the belly.

Ideally, I like to lean down more (Say 70kg, give or take) and retain as much muscle as possible while cutting BF% with more attention to my shoulders and chest, as I'd like to grow these areas now and in the next bulking phase.

Supps:
  • Creatine Monohydrate
  • Vit C 500mg
  • Taurine
  • Turmeric 2000mg
  • Opti-Men Multivitamin
  • NAC 600mg
  • Inflammation Balance (Omega 3 and 6) 2000IU

The cycle:

  • Testosterone Enanthate: 300mg weekly (split into two injections on Wed & Saturday)
  • Primobolan Enanthate: 200mg weekly (split into two injections on Wed & Saturday.
  • Anavar: Taking it for the last 4 weeks of the cycle - 40mg daily, 20mg morning and 20mg afternoon before the workout.
  • Clenbuterol: I used Clen for about ten days in week 8 of the cycle: 60mcg the first 5 days, and then 80mcg; however, I stopped it as I was not feeling good. I was feeling very agitated, and my BP went up. I'm not sure if I want to try it again.
  • Cialis: 5mg, taken daily after week 10 to help control BP after Clen.
My experience with this cycle:

First, after four/five weeks, I noticed increased strength and mental focus. I did a Dexa scan in week 2 to better understand my body comp. I was surprised at the results as it came back with a 29.8% body fat (I’ll share a photo when I started the cycle).

I think the first few weeks were more of a bit of a learning curve for me back at tracking workouts and food.

In weeks six to ten, I started lifting more weights, and the coach added extra cardio and abs as I wasn’t getting any noticeable results in fat loss; I also cut calories from 1700 to 1500 calories per day in a 30% Fat, 30% Cabs, 40% Protein ratio.

Week ten to fourteen: Even though we are in the holiday season, I’ve been very consistent with diet and training and started seeing noticeable results: increased strength during workouts, even at a low carb intake.

I am feeling a bit more sore after the workouts, sometimes compared to when I started in weeks one and two. It seems it is taking longer to recover.

I plan to run the cycle for a couple more weeks and then cruise for 6 weeks until my next blast.

Primming for the Next Cycle

On TRT for 6 to 8 weeks.

The next cycle will be 16 weeks, consisting of 12 weeks of bulking and 4 weeks of cutting. (I need to check with the coach what compounds will be running)

I’d appreciate your thoughts about the best way to prime for my next cycle.


Current Training Schedule:

The first 7 weeks (3 days split)

  • Day 1: Pull and Abs
  • Day 2: Push
  • Day 3: Rest
  • Day 4: Legs
  • Day 5: Cardio
  • Day 6: Rest
  • Day 7: Rest
    Repeat

Week 8 till now (5 days split)
  • Day 1: Shoulders, Traps
  • Day 2: Quadriceps and Calves
  • Day 3: Rest
  • Day 4: Chest and Triceps and Calves
  • Day 5: Back and Biceps.
  • Day 6: Hamstrings and Calves
  • Day 7: Rest
    Repeat
In addition to the above, at least 10K steps daily and Abs 3 times a week.

Diet:
I'm currently on 1500 calories for cutting and tracking food in My Fitness Pal App.

I'll share photos of what I eat to illustrate; however, I pretty much eat the same every day to simplify my diet. I'm open to feedback, of course. I need to add more fibre to my diet, but I don’t know how without adding extra calories.


Bloodwork test results:

  • I did a pre-cycle bloodwork. (Attached)
  • Bloodwork at 8 weeks. (Attached)
  • I will do a blood test 2 weeks after finishing the cycle.
This is my first go at logging stuff like this, so be kind! I’d love any suggestions you’ve got to help me prepare for my next cycle, learn from the current cycle and keep improving my physique.

Thanks.
@JBond24 fully max welcome to the EVO family bro ;) great before and after pics , you made some amazing progress

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 2 weeks if you can
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 :)
 
Hi all, Posting last week's workouts and a sample of my foodlog attached for the last few days. I went over my macros on Christmas day and New Year's Eve; however, most of my days are the same.

30/Dec/24 - Quads/Calves

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps

5 - 24kg x 12 reps

6 - 24kg x 12 reps

Leg Extension (Machine)

1 - 55kg x 12 reps

2 - 60kg x 12 reps

3 - 70kg x 12 reps

Leg Press (Machine)

1 - 80kg x 12 reps

2 - 80kg x 12 reps

3 - 80kg x 12 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps


29/Dec/24 - Back/Biceps

Pull Up

1 - 7 reps

2 - 7 reps

3 - 8 reps

Lat Pulldown (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

3 - 66kg x 9 reps

4 - 52kg x 13 reps

Iso-Lateral Row (Machine)

1 - 60kg x 15 reps

2 - 70kg x 15 reps

3 - 80kg x 12 reps

Seated Cable Row - V Grip (Cable)

1 - 61.3kg x 15 reps

2 - 70.6kg x 12 reps

3 - 70.6kg x 12 reps

Preacher Curl (Machine)

1- 25kg x 12 reps

2 - 30kg x 8 reps

3 - 30kg x 10 reps

Hammer Curl (Dumbbell)

1 - 10kg x 12 reps

2 - 10kg x 12 reps

3 - 10kg x 12 reps


27/Dec/24 - Chest/Triceps

Push Up

1 - 20 reps

2 - 20 reps

3 - 20 reps

Incline Bench Press (Dumbbell)

1 - 20kg x 10 reps

2 - 25kg x 4 reps

3 - 22.5kg x 8 reps

4 - 25kg x 5 reps

5 - 22.5kg x 8 reps

Cable Fly Crossovers

1 - 18kg x 12 reps

2 - 20.3kg x 12 reps

3 - 20.3kg x 12 reps

Triceps Rope Pushdown

1 - 27kg x 12 reps

2 - 38.3kg x 12 reps

3 - 38.3kg x 12 reps

4 - 41kg x 8 reps

Single Arm Triceps Pushdown (Cable)

1 - 14kg x 12 reps

2 - 16.3kg x 8 reps

3 - 16.3kg x 10 reps


26/Dec/24 - Quads/Calves

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps

5 - 24kg x 12 reps

6 - 24kg x 12 reps

Leg Extension (Machine)

1 - 55kg x 12 reps

2 - 65kg x 12 reps

3 - 70kg x 12 reps

Leg Press (Machine)

1 - 80kg x 12 reps

2 - 120kg x 12 reps

3 - 140kg x 12 reps

4 - 150kg x 12 reps

Straight Leg Deadlift

1 - 80kg x 8 reps

2 - 80kg x 8 reps

3 - 90kg x 8 reps


24/Dec/24 - Shoulders/Arms

Push Up

1 - 20 reps

2 - 20 reps

3 - 20 reps

Seated Shoulder Press (Machine)

1 - 50kg x 12 reps

2 - 55kg x 10 reps

3 - 60kg x 9 reps

4 - 65kg x 4 reps

Lateral Raise (Dumbbell)

1 - 10kg x 12 reps

2 - 10kg x 12 reps

3 - 10kg x 12 reps

Face Pull

1 - 45kg x 15 reps

2 - 47.3kg x 12 reps

3 - 47.3kg x 12 reps

Triceps Rope Pushdown

1 - 34.3kg x 12 reps

2 - 38.3kg x 12 reps

3 - 41kg x 8 reps

4 - 32kg x 11 reps

Bicep Curl (Dumbbell)

1 - 15kg x 10 reps

2 - 15kg x 10 reps

3 - 15kg x 10 reps

Bicep Curl (Barbell)

1 - 27.5kg x 10 reps

2 - 15kg x 20 reps

3 - 20kg x 12 reps
 

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Wow this is an amazing start to this log so much to get to
 
Hi all,

This week, we decided to change the training program back to push and pull legs but in a 5-day split to hit the chest and back twice a week.

5 days split

  • Day 1: Pull
  • Day 2: Push
  • Day 3: Legs
  • Day 4: Rest
  • Day 5: Pull
  • Day 6: Push
  • Day 7: Rest
    Repeat

Workout Today - 01/Jan/2025

Incline Bench Press (Dumbbell)

1 - 17.5kg x 8 reps

2 - 22.5kg x 12 reps

3 - 25kg x 12 reps

4 - 27.5kg x 5 reps

5 - 15kg x 8 reps

Chest Dip

1 - 12 reps

2 - 15 reps

3 - 12 reps

Chest Fly (Dumbbell)

1 - 8kg x 12 reps

2 - 9kg x 12 reps

3 - 10kg x 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 8 reps

4 - 10kg x 12 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 45kg x 13 reps

3 - 47.3kg x 8 reps

4 - 28.3kg x 12 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps



I finished the workout with 20 Minutes Cardio on the treadmill:

Inclination: 15

Velocity: 5.5

The food log and pictures of the main meals are attached.
 

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The food looks incredible

. I love the chicken and the rice with the vegetables together.
 
Triceps, push down and lateral raises are perfect together.

I like the incline bench press as well to start things out.
 
Good job, man. Definitely, you have some room to improve.
Cutting down will go a long way.
 
Yeah, you definitely watch out for cholesterol, especially when using steroids.
Highly recommend you support supplements. n2guard is the best.
 
Good job, man. Definitely, you have some room to improve.
Cutting down will go a long way.
Hi bro, I am working hard to try and cut down as much as possible, but it has been a rollercoaster, even with 5 days of training and cardio.
It has been a slow process. I guess my BF% was quite high initially, and it will take time to see a real difference. I am aiming to get to around 15% BF before my next cycle.
 
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