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

[JBond24]

@JBond24 food log is legit you putting it all there, but fats still low.

have you been training cardio?

@LevButlerov , Yes, I am doing incline treadmill after my workouts for at least 20 mins and doing 45 mins fasted cardio on rest days.

 

[ceo]

bros nice you hitting the cardio after workouts.

That's the way to do it.

 

[ROIDDERS]

If you want to save your energy for the weights, then save the cardio for after.

but i would do some cardio ahead of leg day to warm them up.

 

[chesty]

Make sure you are warming up really good especially on a hard leg day like that. You want to get your joints ready for the action and lubricated.

 

[Ulter]

I like your push day.

The chest tips and the tricep push Downs look to be on point.

 

[e2]

Pull-ups are definitely good.
Once you get really good at them, you can strap some weights to yourself.

 

[2Thick]

Nice job on the bicep curl and the hammer curl.

And I like that, you didn't over train your arms.

 

[Vadim Fedorov]

Definitely seeing some improvements to your physique.
If you keep the consistency, you'll build quality muscle.

 

[Wootoom]

Love what you're doing, man.

You got a nice lean physique, keep it up.

 

[25homes]

Great job

 

[LevButlerov]

@LevButlerov , Yes, I am doing incline treadmill after my workouts for at least 20 mins and doing 45 mins fasted cardio on rest days.

This is perfect. If you can up to 30min post training.

 

[MarshMonsta]

Workouts:

15/Jan/2025 - Rest Day

16/Jan/2025 - Legs

Leg Extension (Machine)

1 - 50kg x 15 reps

2 - 57kg x 15 reps

3 - 70kg x 13 reps

4 - 43kg x 20 reps

Lying Leg Curl (Machine)

1 - 32kg x 20 reps

2 - 41kg x 12 reps

3 - 45kg x 12 reps

Hack Squat (Machine)

1 - 20kg x 15 reps

2 - 40kg x 16 reps

3 - 40kg x 20 reps

Straight Leg Deadlift

1 - 90kg x 9 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps

Nice log and volume on workouts bro great work!

 

[ballin2504]

Foods looking good. Can definitely see improvements in your physique

 

[RoySimpson]

Hi all,

Food logs for the last few days, staying at around 100 calories per day, during TRT


Jan 20, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 0.5 cup	52	5g	2g	3g	8mg	42mg	5g	0g
Bsc - High Protein Low Carb Bar - Cookie Dough, 60 g	206	4g	6g	20g	--	3mg	3g	6g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Aldi Berg Leg Ham - Leg Ham, 26 gram	29	0g	1g	5g	--	--	--	--
Lunch
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Coles - Scotch filet, 160 gram	314	0g	6g	64g	--	--	--	--
Generic - Baked - Potato, 180 gram	168	38g	0g	4g	0mg	18mg	2g	4g
Dinner
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
pure product - hydrolyzed wheybprotein isolate, 66 grams	218	2g	1g	60g	2mg	83mg	1g	--
Snacks
Nut, cashew - raw, unsalted, 18 gram	108	4g	9g	3g	--	--	--	--
TOTALS	1512	87g	48g	176g	10mg	734mg	22g	15g

Jan 21, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Aldi Berg Leg Ham - Leg Ham, 26 gram	29	0g	1g	5g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Bsc - High Protein Low Carb Bar - Cookie Dough, 60 g	206	4g	6g	20g	--	3mg	3g	6g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Lunch
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 160 g	282	0g	9g	47g	154mg	565mg	0g	0g
Generic - Baked - Potato, 170 gram	158	36g	0g	4g	0mg	17mg	2g	4g
Dinner
Nut, cashew - raw, unsalted, 18 gram	108	4g	9g	3g	--	--	--	--
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
pure product - hydrolyzed wheybprotein isolate, 66 grams	218	2g	1g	60g	2mg	83mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
TOTALS	1521	90g	53g	163g	173mg	1340mg	27g	15g

Jan 22, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Aldi Berg Leg Ham - Leg Ham, 26 gram	29	0g	1g	5g	--	--	--	--
Bsc - Cookies & Cream, 60 gram	205	3g	6g	19g	--	189mg	2g	6g
Lunch
Goya - Sancocho Stew - Sancocho Criollo, 1 cup	140	30g	1g	3g	0mg	980mg	0g	2g
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 66 grams	218	2g	1g	60g	2mg	83mg	1g	--
Dinner
BSC - Low Carb Protein bar Cookie Dough, 60 gram	207	4g	6g	19g	--	197mg	3g	7g
Chicken breast, grilled, skinless, 140 g	246	0g	8g	41g	134mg	494mg	0g	0g
TOTALS	1542	81g	50g	169g	153mg	2615mg	27g	18g

Jan 23, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Boiled Chicken Breast, 80 gram(s)	132	0g	3g	25g	68mg	59mg	0g	0g
Avocado, 50 g	80	4g	7g	1g	0mg	4mg	0g	3g
Aldi Berg Leg Ham - Leg Ham, 26 gram	29	0g	1g	5g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Lunch
Chicken breast, grilled, skinless, 160 g	282	0g	9g	47g	154mg	565mg	0g	0g
Generic - Baked - Potato, 150 gram	140	32g	0g	4g	0mg	15mg	2g	3g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
Snacks
Quest Nutrition - Caramel Chocolate Chunk Bar, 60 gram	179	4g	6g	20g	--	303mg	1g	15g
TOTALS	1504	84g	54g	169g	240mg	1681mg	25g	24g

Jan 24, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
BSC - Low Carb Protein bar Cookie Dough, 60 gram	207	4g	6g	19g	--	197mg	3g	7g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Aldi Berg Leg Ham - Leg Ham, 26 gram	29	0g	1g	5g	--	--	--	--
Avocado, 50 g	80	4g	7g	1g	0mg	4mg	0g	3g
Lunch
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Generic - Baked - Potato, 150 gram	140	32g	0g	4g	0mg	15mg	2g	3g
Chicken breast, grilled, skinless, 140 g	246	0g	8g	41g	134mg	494mg	0g	0g
Dinner
Egg white, 3 large	51	2g	0g	11g	0mg	164mg	1g	0g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 68 grams	225	2g	1g	62g	2mg	86mg	1g	--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
TOTALS	1468	85g	50g	165g	153mg	1646mg	24g	15g

@JBond24 solid prepping here man! Keep it going!

 

[JBond24]

Last Week's workout log:

I am doing well during TRT. Although I feel that it is taking longer to recover, I am still with similar strength.

What would you recommend to help maintain the same intensity and recover faster during TRT? Would you reduce the intensity and focus on more reps?

26/Jan 25 - Push

Incline Bench Press (Dumbbell)

1 - 22.5kg x 16 reps

2 - 25kg x 12 reps

3 - 27.5kg x 8 reps

4 - 20kg x 14 reps

5 - 30kg x 2 reps

Chest Fly (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 14 reps

3 - 12.5kg x 15 reps

Chest Dip

1 - 13 reps

2 - 12 reps

3 - 12 reps

1 - 10kg x 15 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 15 reps

3 - 10kg x 15 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 45kg x 12 reps

3 - 45kg x 12 reps

4 - 27kg x 22 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Bicep Curl (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 10 reps

3 - 12.5kg x 10 reps



27/Jan/25 - Cardio

Fasted incline treadmill – 45 min

3.5km - 45min 0s

Crunch

30 reps

30 reps

30 reps

Lying Leg Raise

30 reps

30 reps

30 reps



28/Jan/25 – Pull

Pull Up

1 - 9 reps

2 - 8 reps

3 - 8 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Shrug (Dumbbell)

1 - 25kg x 15 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 17 reps

2 - 30kg x 13 reps

3 - 27.5kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 15 reps

2 - 10kg x 15 reps

3 - 12.5kg x 14 reps

Lat Pulldown (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

3 - 66kg x 12 reps

4 - 39kg x 20 reps

Rear Delt Reverse Fly (Cable)

1 - 9kg x 15 reps

2 - 9kg x 12 reps

3 - 9kg x 13 reps



29/Jan/25 - Legs

Leg Extension (Machine)

1 - 50kg x 15 reps

2 - 60kg x 15 reps

3 - 70kg x 12 reps

Lying Leg Curl (Machine)

1 - 36kg x 15 reps

2 - 41kg x 13 reps

3 - 45kg x 12 reps

Hack Squat (Machine)

1 - 40kg x 15 reps

2 - 50kg x 12 reps

3 - 50kg x 15 reps

Straight Leg Deadlift

1 - 90kg x 8 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps

Lunge (Dumbbell)

1 - 24kg x 13 reps

2 - 24kg x 13 reps

3 - 24kg x 13 reps

4 - 24kg x 13 reps

5 - 24kg x 13 reps

6 - 24kg x 13 reps



30/Jan/25 - Cardio

Fasted incline treadmill – 45 min

3.5km - 45min 0s

Crunch

30 reps

30 reps

30 reps

Lying Leg Raise

30 reps

30 reps

30 reps



31/Jan/25 - Push

Incline Bench Press (Dumbbell)

1 - 20kg x 20 reps

2 - 22.5kg x 15 reps

3 - 25kg x 12 reps

4 - 27.5kg x 5 reps

5 - 20kg x 15 reps

Chest Fly (Dumbbell)

1 - 12.5kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

Chest Dip

1 - 13 reps

2 - 12 reps

3 - 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

4 - 10kg x 15 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 45kg x 12 reps

3 - 45kg x 12 reps

4 - 27kg x 25 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Bicep Curl (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 10 reps

3 - 12.5kg x 10 reps

 

[JBond24]

Food Log:

I am still trying to stay on 1500 calories; however, I feel hungrier at night. Trying to add a bit more fats

Jan 26, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Quest Bar - Cookies and Cream - Quest, 60 gram	193	4g	8g	21g	--	--	--	13g
Lunch
Basmati rice, cooked, 122 g	157	34g	0g	3g	0mg	299mg	0g	0g
rump - rump steak, 150 gram	242	0g	14g	30g	0mg	1mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
TOTALS	1494	71g	58g	172g	174mg	1610mg	8g	15g

Jan 27, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Steak - Eye Fillet, 42 g	61	0g	3g	9g	--	--	--	--
Chicken breast, grilled, skinless, 58 g	102	0g	3g	17g	56mg	205mg	0g	0g
Lunch
Avocado, 52 g	83	4g	8g	1g	0mg	4mg	0g	3g
Chicken breast, grilled, skinless, 170 g	299	0g	9g	50g	163mg	600mg	0g	0g
Generic - Baked - Potato, 160 gram	149	34g	0g	4g	0mg	16mg	2g	4g
Dinner
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Snacks
BSC - Low Carb Protein bar Cookie Dough, 60 gram	207	4g	6g	19g	--	197mg	3g	7g
TOTALS	1493	76g	55g	165g	220mg	1683mg	17g	17g

Jan 28, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Lunch
Generic - Baked - Potato, 150 gram	140	32g	0g	4g	0mg	15mg	2g	3g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
pure product - hydrolyzed wheybprotein isolate, 66 grams	218	2g	1g	60g	2mg	83mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
Snacks
BSC - Low Carb Protein bar Cookie Dough, 60 gram	207	4g	6g	19g	--	197mg	3g	7g
TOTALS	1707	86g	62g	192g	269mg	1946mg	31g	13g

Jan 29, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Snacks
BSC - Low Carb Protein bar Cookie Dough, 120 gram	414	8g	12g	38g	--	394mg	7g	13g
TOTALS	414	8g	12g	38g	0mg	394mg	7g	13g

Jan 30, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Lunch
Generic - Baked - Potato, 150 gram	140	32g	0g	4g	0mg	15mg	2g	3g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Snacks
Crankt - Raspberry + Coconut, 1 Bar	223	3g	8g	21g	--	57mg	3g	--
TOTALS	1562	80g	53g	181g	287mg	1809mg	27g	6g

Jan 31, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Steak - Eye Fillet, 80 g	117	0g	5g	18g	--	--	--	--
Lunch
Generic - Baked - Potato, 150 gram	140	32g	0g	4g	0mg	15mg	2g	3g
Chicken breast, grilled, skinless, 160 g	282	0g	9g	47g	154mg	565mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 60 grams	198	2g	1g	55g	1mg	75mg	1g	--
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Snacks
Nut, cashew - raw, unsalted, 18 gram	108	4g	9g	3g	--	--	--	--
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Avocado, 52 g	83	4g	8g	1g	0mg	4mg	0g	3g
Carman's - Protein bar - double dark choc, 40 gram	193	12g	11g	11g	--	111mg	7g	2g
TOTALS	1676	101g	72g	167g	172mg	1470mg	31g	11g

 

[JBond24]

This week is the end of week three on TRT. I am feeling well.
Same weight as last week, 69.4Kgs

I also feel that it's taking me longer to recover, and I had to work harder to lift the same weight compared to when I was on a higher dose.

Thanks to @Sassy's Pharmaceuticals, I'm getting 150mg per week of Test E. To be honest, I don't even feel it; I just pin and forget.

 

[Npcclassicphysique champ]

Last Week's workout log:

I am doing well during TRT. Although I feel that it is taking longer to recover, I am still with similar strength.

What would you recommend to help maintain the same intensity and recover faster during TRT? Would you reduce the intensity and focus on more reps?

26/Jan 25 - Push

Incline Bench Press (Dumbbell)

1 - 22.5kg x 16 reps

2 - 25kg x 12 reps

3 - 27.5kg x 8 reps

4 - 20kg x 14 reps

5 - 30kg x 2 reps

Chest Fly (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 14 reps

3 - 12.5kg x 15 reps

Chest Dip

1 - 13 reps

2 - 12 reps

3 - 12 reps

1 - 10kg x 15 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 15 reps

3 - 10kg x 15 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 45kg x 12 reps

3 - 45kg x 12 reps

4 - 27kg x 22 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Bicep Curl (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 10 reps

3 - 12.5kg x 10 reps



27/Jan/25 - Cardio

Fasted incline treadmill – 45 min

3.5km - 45min 0s

Crunch

30 reps

30 reps

30 reps

Lying Leg Raise

30 reps

30 reps

30 reps



28/Jan/25 – Pull

Pull Up

1 - 9 reps

2 - 8 reps

3 - 8 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Shrug (Dumbbell)

1 - 25kg x 15 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 17 reps

2 - 30kg x 13 reps

3 - 27.5kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 15 reps

2 - 10kg x 15 reps

3 - 12.5kg x 14 reps

Lat Pulldown (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

3 - 66kg x 12 reps

4 - 39kg x 20 reps

Rear Delt Reverse Fly (Cable)

1 - 9kg x 15 reps

2 - 9kg x 12 reps

3 - 9kg x 13 reps



29/Jan/25 - Legs

Leg Extension (Machine)

1 - 50kg x 15 reps

2 - 60kg x 15 reps

3 - 70kg x 12 reps

Lying Leg Curl (Machine)

1 - 36kg x 15 reps

2 - 41kg x 13 reps

3 - 45kg x 12 reps

Hack Squat (Machine)

1 - 40kg x 15 reps

2 - 50kg x 12 reps

3 - 50kg x 15 reps

Straight Leg Deadlift

1 - 90kg x 8 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps

Lunge (Dumbbell)

1 - 24kg x 13 reps

2 - 24kg x 13 reps

3 - 24kg x 13 reps

4 - 24kg x 13 reps

5 - 24kg x 13 reps

6 - 24kg x 13 reps



30/Jan/25 - Cardio

Fasted incline treadmill – 45 min

3.5km - 45min 0s

Crunch

30 reps

30 reps

30 reps

Lying Leg Raise

30 reps

30 reps

30 reps



31/Jan/25 - Push

Incline Bench Press (Dumbbell)

1 - 20kg x 20 reps

2 - 22.5kg x 15 reps

3 - 25kg x 12 reps

4 - 27.5kg x 5 reps

5 - 20kg x 15 reps

Chest Fly (Dumbbell)

1 - 12.5kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

Chest Dip

1 - 13 reps

2 - 12 reps

3 - 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

4 - 10kg x 15 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 45kg x 12 reps

3 - 45kg x 12 reps

4 - 27kg x 25 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Bicep Curl (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 10 reps

3 - 12.5kg x 10 reps

Food Log:

I am still trying to stay on 1500 calories; however, I feel hungrier at night. Trying to add a bit more fats

Jan 26, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Quest Bar - Cookies and Cream - Quest, 60 gram	193	4g	8g	21g	--	--	--	13g
Lunch
Basmati rice, cooked, 122 g	157	34g	0g	3g	0mg	299mg	0g	0g
rump - rump steak, 150 gram	242	0g	14g	30g	0mg	1mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
TOTALS	1494	71g	58g	172g	174mg	1610mg	8g	15g

Jan 27, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Steak - Eye Fillet, 42 g	61	0g	3g	9g	--	--	--	--
Chicken breast, grilled, skinless, 58 g	102	0g	3g	17g	56mg	205mg	0g	0g
Lunch
Avocado, 52 g	83	4g	8g	1g	0mg	4mg	0g	3g
Chicken breast, grilled, skinless, 170 g	299	0g	9g	50g	163mg	600mg	0g	0g
Generic - Baked - Potato, 160 gram	149	34g	0g	4g	0mg	16mg	2g	4g
Dinner
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Snacks
BSC - Low Carb Protein bar Cookie Dough, 60 gram	207	4g	6g	19g	--	197mg	3g	7g
TOTALS	1493	76g	55g	165g	220mg	1683mg	17g	17g

Jan 28, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Lunch
Generic - Baked - Potato, 150 gram	140	32g	0g	4g	0mg	15mg	2g	3g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
pure product - hydrolyzed wheybprotein isolate, 66 grams	218	2g	1g	60g	2mg	83mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram	143	5g	12g	4g	--	48mg	4g	--
Snacks
BSC - Low Carb Protein bar Cookie Dough, 60 gram	207	4g	6g	19g	--	197mg	3g	7g
TOTALS	1707	86g	62g	192g	269mg	1946mg	31g	13g

Jan 29, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Snacks
BSC - Low Carb Protein bar Cookie Dough, 120 gram	414	8g	12g	38g	--	394mg	7g	13g
TOTALS	414	8g	12g	38g	0mg	394mg	7g	13g

Jan 30, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Lunch
Generic - Baked - Potato, 150 gram	140	32g	0g	4g	0mg	15mg	2g	3g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Snacks
Crankt - Raspberry + Coconut, 1 Bar	223	3g	8g	21g	--	57mg	3g	--
TOTALS	1562	80g	53g	181g	287mg	1809mg	27g	6g

Jan 31, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Steak - Eye Fillet, 80 g	117	0g	5g	18g	--	--	--	--
Lunch
Generic - Baked - Potato, 150 gram	140	32g	0g	4g	0mg	15mg	2g	3g
Chicken breast, grilled, skinless, 160 g	282	0g	9g	47g	154mg	565mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 60 grams	198	2g	1g	55g	1mg	75mg	1g	--
Blueberries, 0.5 cup	21	5g	0g	0g	0mg	0mg	4g	1g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Snacks
Nut, cashew - raw, unsalted, 18 gram	108	4g	9g	3g	--	--	--	--
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Avocado, 52 g	83	4g	8g	1g	0mg	4mg	0g	3g
Carman's - Protein bar - double dark choc, 40 gram	193	12g	11g	11g	--	111mg	7g	2g
TOTALS	1676	101g	72g	167g	172mg	1470mg	31g	11g

This week is the end of week three on TRT. I am feeling well.
Same weight as last week, 69.4Kgs

I also feel that it's taking me longer to recover, and I had to work harder to lift the same weight compared to when I was on a higher dose.

Thanks to @Sassy's Pharmaceuticals, I'm getting 150mg per week of Test E. To be honest, I don't even feel it; I just pin and forget.

@JBond24 i checked your diet you're fairly low carb bro and good protein are you ketogenic? you got ketone strips?
12 reps on a lot of sets would be great if they were 15

 

[JBond24]

@JBond24 i checked your diet you're fairly low carb bro and good protein are you ketogenic? you got ketone strips?
12 reps on a lot of sets would be great if they were 15

I am not sure if I am producing ketones.
Yes, I have some strips. I'll test soon.

I'll probably need to increase calories soon, I am getting period of intense hunger in the evenings

 

[Npcclassicphysique champ]

I am not sure if I am producing ketones.
Yes, I have some strips. I'll test soon.

I'll probably need to increase calories soon, I am getting period of intense hunger in the evenings

please test and we can see bro