Approved Log FeAr_mE Training log 2024

[FeAr_mE]

Hey Guys

I know i disappointed a few last time as i went MIA, so this time we plan on sticking around.

Quick background. Early 2023 i got my bloodwork done and my natural test levels had crashed, i hadn't run any gear previously i guess it just comes down to getting older. I ran a 12 week cycle of test e @ 250mg per week injecting twice a week. Felt fantastic, got some good strength out of it and gained a little size. The most common comment i got from some of the guys at the gym was i was looking fuller. After i have dropped to trt as in my mind there was no point in trying to recover test levels that had already crashed.

Currently running 150mg per week injecting twice per week. I just got my blood work back and i could probably drop the dosage to bring my levels in line with a more natural status, but im happy with them sitting a little above.(using Apex test e 250) I can upload a photo of the vial if need be.

current blood results
total test 54 nmol/L range 8-30
free test 1873 pmol/L range 170-670
shbg 17 nmol/L ref 11-78

the only thing i need to look at right now is my hdl came in 0.1 point lower than the ref range and my ldl 0.1 point higher than ref range. Everything else came in good.

basic run down, atm calories / macros are protein 285g fats 55g carbs 450/500g 3435/3835 calories.

Diet is mainly chicken and rice with a sauce, atm i have a thing for lemon chicken, ill add lean beef and sweet potato to the mix, and a protein shake with almond butter for fats. As i have a sweet too and im not cutting ill add some low fat ice cream every now and then. I find keeping the diet simple and boring makes it so much easier than trying to be too fancy and mix it up. When im home i will record actual foods, its a little bit harder when at work as they plate up the food for us and send. We dont get a lot of options.

For example today ive had a protein shake(600 cals), sweet and sour pork with rice, 2 lots of chicken and rice, ill get some fruit in at morning smoko and lets wait and see whats for lunch when i finish off. ill probably have a second protein shake as well to to get the numbers up.

I do try and get a decent amount of fruit in, in the form of berries, and because its summer in aust a mango here and there, when im at work its mainly just watermelon, if we get anything decent i try and grab that too. or ill chuck the frozen berries into the shake. they get a bit funny with those though as i go through them pretty quick. and if i need to get my carbs up i will add oats.

When im at home i pretty much try and eat the same thing day in and day out just to keep life simple, While im at work(FIFO) its a little bit more tricky as i dont have access to anything really. I try and pack as much as i can to bring with me. The main thing i use when im at work is protein shakes as getting the protein can be a bit tricky. I do use pure carbs(by Gentec) pre workout.

Current Height Still 170cm
Age 43
Weight 82kg/180lbs

Supps
Multi V, Vitamin D, Fish Oil, psyllium husk(when required)

training split

Id like to get my bicep work stronger, ive been dealing with tendonitis in my left arm so depending on the day to how hard i push, the last couple of weeks its been feeling a lot better so im starting to really push a bit more. Ive put in the wrough weights im lifting for each session. As i log progress i will add the actual weights lifted each seesion.

The work gym is just bare basics so sometimes i do need to modify what im doing, mainly on leg days.

day 1 back,chest abs

Bentover BB Row 3 x 12-16* 50kg
Underhand Grip Chin-Ups 3 x 12-16* 60kg
Underhand Grip Supported Machine Row 3 x 12-15 64kg
Unilateral Pulldown 3 x 12-15 25kg
Incline Cable Flye 3 x 12-15 15kgs
Flat DB Press 3 x 10-12 37.5kg
Incline Leg Raise 3 x 12-15
Ab Crunch Machine 3 x 15-18

Day 2 shoulders and arms

DB Shoulder Press 3 x 10-12* 37.5kg
Standing DB Side Raise 3 x 8-10 12.5/15kg
BB Front Raise 3 x 10-12 25kgs
Reverse Pec Dec 3 x 10-12 60kgs
Superset Cable Curls and Rope Pushdowns 3 x 10-12 each curls 25kgs push down 35kg
Superset Machine Preacher Curls and Two Hand Overhead DB Ext 3 x 12-16*each curls 35/30kg two hand 25kgs
Superset DB Hammer Curls and Two Hand DB Kickbacks 3 x 16-20*each curls 10kg kickback 7.5kg

Day 3 legs

Lying Leg Curls 3 x 16-20* 30kg
Standing or Single Leg Lying Leg Curls 3 x 12-16* per side 20 kg
Hack Squats 3 x 12-16* 50/60kg
Unilateral Leg Press 3 x 12-15 each leg 125kg
Hip Thrust 3 x 10-12 140kg
Standing Calf Raise 3 x 20-25* 95kg

Rest

Day 4 Front and side delts chest and triceps

Incline DB Press 3 x 10-12* 37.5/40kg
Flat Bench Press 3 x 10-12* 80/90kg
Superset Pec Dec and any Machine Press 3 x 12-15 pec 55kg press 60 kg
Shoulder Press Machine 3 x 10-12* 45/50kg
Leaning DB Side Raise 3 x 10-12 12.5/15
Tricep Pushdowns 3 x 12-15 35kg
DB Incline Skullcrushers 3 x 20-25* 30kg
Hanging Leg Raise 3 x Max Reps

Day 5 Back rear delts biceps

Wide Grip Chin-ups 3 x 6-8
One Arm Low Cable Row 3 x 10-12 28kg
Wide Grip Machine Row 3 x 10-12 60kg
Superset Stiffarm Pulldowns and Underhand Grip Pulldowns 3 x 12-15 each stiff 32kg pd 60
Superset Rear DB Raise and Rope Face Pulls 3 x 10-12 each db rise 15 kg face 28kg
Incline DB Curls 3 x 10-12 12.5/15kg
BB Curls 3 x 8-10 30kg
Back Extensions 3 x 12-15

Rest

Well the new log is up now, so time to get it going with regular updates. Appreciate the support guys

 

[Npcclassicphysique champ]

Hey Guys

I know i disappointed a few last time as i went MIA, so this time we plan on sticking around.

Quick background. Early 2023 i got my bloodwork done and my natural test levels had crashed, i hadn't run any gear previously i guess it just comes down to getting older. I ran a 12 week cycle of test e @ 250mg per week injecting twice a week. Felt fantastic, got some good strength out of it and gained a little size. The most common comment i got from some of the guys at the gym was i was looking fuller. After i have dropped to trt as in my mind there was no point in trying to recover test levels that had already crashed.

Currently running 150mg per week injecting twice per week. I just got my blood work back and i could probably drop the dosage to bring my levels in line with a more natural status, but im happy with them sitting a little above.(using Apex test e 250) I can upload a photo of the vial if need be.

current blood results
total test 54 nmol/L range 8-30
free test 1873 pmol/L range 170-670
shbg 17 nmol/L ref 11-78

the only thing i need to look at right now is my hdl came in 0.1 point lower than the ref range and my ldl 0.1 point higher than ref range. Everything else came in good.

basic run down, atm calories / macros are protein 285g fats 55g carbs 450/500g 3435/3835 calories.

Diet is mainly chicken and rice with a sauce, atm i have a thing for lemon chicken, ill add lean beef and sweet potato to the mix, and a protein shake with almond butter for fats. As i have a sweet too and im not cutting ill add some low fat ice cream every now and then. I find keeping the diet simple and boring makes it so much easier than trying to be too fancy and mix it up. When im home i will record actual foods, its a little bit harder when at work as they plate up the food for us and send. We dont get a lot of options.

For example today ive had a protein shake(600 cals), sweet and sour pork with rice, 2 lots of chicken and rice, ill get some fruit in at morning smoko and lets wait and see whats for lunch when i finish off. ill probably have a second protein shake as well to to get the numbers up.

I do try and get a decent amount of fruit in, in the form of berries, and because its summer in aust a mango here and there, when im at work its mainly just watermelon, if we get anything decent i try and grab that too. or ill chuck the frozen berries into the shake. they get a bit funny with those though as i go through them pretty quick. and if i need to get my carbs up i will add oats.

When im at home i pretty much try and eat the same thing day in and day out just to keep life simple, While im at work(FIFO) its a little bit more tricky as i dont have access to anything really. I try and pack as much as i can to bring with me. The main thing i use when im at work is protein shakes as getting the protein can be a bit tricky. I do use pure carbs(by Gentec) pre workout.

Current Height Still 170cm
Age 43
Weight 82kg/180lbs

Supps
Multi V, Vitamin D, Fish Oil, psyllium husk(when required)

training split

Id like to get my bicep work stronger, ive been dealing with tendonitis in my left arm so depending on the day to how hard i push, the last couple of weeks its been feeling a lot better so im starting to really push a bit more. Ive put in the wrough weights im lifting for each session. As i log progress i will add the actual weights lifted each seesion.

The work gym is just bare basics so sometimes i do need to modify what im doing, mainly on leg days.

day 1 back,chest abs


Day 2 shoulders and arms



Day 3 legs



Rest

Day 4 Front and side delts chest and triceps



Day 5 Back rear delts biceps



Rest

Well the new log is up now, so time to get it going with regular updates. Appreciate the support guys

@FeAr_mE welcome back, I followed your original log and was disappointed when you left us
https://www.evolutionary.org/forums/threads/fearme-training-log.88985/

for bloods do you have full bloods you can post?

on the diet, can we see some details? like meals foods and timing when you eat them more detailed
on training part, can you please post some reps and weights so we know your training details
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.

pictures please share
pics of some food
pics of your supplements
pics of your gear
pics of you training if you can or vids so we can see your form

you can see one of our moderator @Supertiredwantfood log, she has amazing training videos so we can see her form:
https://www.evolutionary.org/forums...lth-and-wellbeing-2024-log.96856/post-1453947

 

[Supertiredwantfood]

I will second @Npcclassicphysique champ we love pictures on here, provides an extra layer of detail for us on the verbal information you share. If you need any help with diet or training myself and the other mods are more than happy to help you out

 

[Npcclassicphysique champ]

I will second @Npcclassicphysique champ we love pictures on here, provides an extra layer of detail for us on the verbal information you share. If you need any help with diet or training myself and the other mods are more than happy to help you out

@Supertiredwantfood you have some amazing vids and details in your log, it's an inspiration to many in the community thank you

 

[FeAr_mE]

@FeAr_mE welcome back, I followed your original log and was disappointed when you left us
https://www.evolutionary.org/forums/threads/fearme-training-log.88985/

for bloods do you have full bloods you can post?

on the diet, can we see some details? like meals foods and timing when you eat them more detailed
on training part, can you please post some reps and weights so we know your training details
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.

pictures please share
pics of some food
pics of your supplements
pics of your gear
pics of you training if you can or vids so we can see your form

you can see one of our moderator @Supertiredwantfood log, she has amazing training videos so we can see her form:
https://www.evolutionary.org/forums...lth-and-wellbeing-2024-log.96856/post-1453947

I can post the last set of bloods that shouldnt be a problem. Ill get some photos, i do have a couple of vids my daughter has taken when we train together.

I'll go into more detail with the food on each update. and ill post reps and weights for the session. I just gave a basic run down of my training program and approx. weight used

Ill go check out the other dudes log to get some ideas for what you guys are looking for.

hopefully i dont disappoint you this time

 

[stevesmi]

thank you for being so humble
A log is very important to maintain consistency

 

[Mobster]

Crashed levels being?? And compared to what??

 

[ceo]

bros posting up your bloods a good idea
Especially early in the log so that we can have a baseline to work with

 

[ROIDDERS]

good start to this log
photos are very important this way we know where you're coming from and where you want to go

 

[chesty]

looking forward to reading this one it's going to be epic
your last one had good potential as well

 

[Ulter]

pictures and videos are always huge
and if you have any questions or concerns definitely post them up on here and we can help you with that

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

not much else to add except to add pictures the more the better
especially the food pictures are amazing

 

[2Thick]

yes I've gotten so much ideas from the pictures people have posted on here of the food they're eating
you can check out the other logs again an idea of what that's like

 

[Vadim Fedorov]

looking forward to seeing your progress on this one
also make sure you're posting pictures of everything from your gear to your supplements

 

[MONSTRO]

monstro is definitely in on this log
I'm looking forward to seeing what happens

 

[FeAr_mE]

OK guys

Here's the bloods, ive included what i think you want to see, there's a whole heap more on there as i got a full check up as well. everything else looks pretty good.

There's multiple sets of tests as these have been done over time

LIPIDS HDL
Total Cholesterol 3.9 4.2 4.8 4.5 mmol/L (3.5-5.5)
Triglycerides 0.9 0.7 1.1 0.7 mmol/L (0.0-1.5)
HDL Chol. 0.9 L 0.8 L 1.3 1.3 mmol/L (1.0-2.2)
LDL Chol. 2.6 H 3.1 H 3.0 H 2.9 H mmol/L (0.0-2.5)
Chol/HDL Ratio 4.3 5.3 H 3.7 3.5 (0.0-4.5)
Non HDL Chol. 3.0 3.4 3.5 3.2 mmol/L (<3.9)

VIT D
25OH VitD 68 68 62 nmol/L (50-160)

Hormones

The last test i didnt realise it didnt include Oestradiol

LH ...........................<0.1 L............ <0.1 L.............. 2.7 U/L................ (0.6-12.0)
FSH......................... <0.1 L.......... <0.1 L.............. 3.7 U/L ...............(1.0-12.0)
Oestradiol ...............n/a ..............331 H ..............<88 ........pmol/L (40-162)
Testosterone ..........54.0 H......... 91.7 H.............. 8.5 .......nmol/L (8-30)
Calc Free Testo ....1873 H .........3572 H ............197 .....pmol/L (170-670)
SHBG .......................17................... 15 .....................23 nmol/L

Thyroid Function

TSH 1.3 0.81 mU/L (0.40-3.50)

Haematology(EDTA)
Haemoglobin............ 165 154 146 147 g/L (130-180)
Haematocrit ...............0.51 0.48 0.45 0.47 l/L (0.39-0.54)

 

[RoidRage69]

I believe you are overthinking and overtraining. You are not in your 20’s so your recovery is not very good. Don’t ever train chest/back on same day. Your putting too much strain on shoulder joint. You already have bicep tendinitis. That will increase to every joint if you don’t back on off frequency of each body part.

 

[LevButlerov]

OK guys

Here's the bloods, ive included what i think you want to see, there's a whole heap more on there as i got a full check up as well. everything else looks pretty good.

There's multiple sets of tests as these have been done over time

LIPIDS HDL
Total Cholesterol 3.9 4.2 4.8 4.5 mmol/L (3.5-5.5)
Triglycerides 0.9 0.7 1.1 0.7 mmol/L (0.0-1.5)
HDL Chol. 0.9 L 0.8 L 1.3 1.3 mmol/L (1.0-2.2)
LDL Chol. 2.6 H 3.1 H 3.0 H 2.9 H mmol/L (0.0-2.5)
Chol/HDL Ratio 4.3 5.3 H 3.7 3.5 (0.0-4.5)
Non HDL Chol. 3.0 3.4 3.5 3.2 mmol/L (<3.9)

VIT D
25OH VitD 68 68 62 nmol/L (50-160)

Hormones

The last test i didnt realise it didnt include Oestradiol

LH ...........................<0.1 L............ <0.1 L.............. 2.7 U/L................ (0.6-12.0)
FSH......................... <0.1 L.......... <0.1 L.............. 3.7 U/L ...............(1.0-12.0)
Oestradiol ...............n/a ..............331 H ..............<88 ........pmol/L (40-162)
Testosterone ..........54.0 H......... 91.7 H.............. 8.5 .......nmol/L (8-30)
Calc Free Testo ....1873 H .........3572 H ............197 .....pmol/L (170-670)
SHBG .......................17................... 15 .....................23 nmol/L

Thyroid Function

TSH 1.3 0.81 mU/L (0.40-3.50)

Haematology(EDTA)
Haemoglobin............ 165 154 146 147 g/L (130-180)
Haematocrit ...............0.51 0.48 0.45 0.47 l/L (0.39-0.54)

@FeAr_mE i would work on getting omega 3 into your diet
add fish oil daily to your diet
you have any diet updates? i want to see where you're at

and your TSH is low very strange, you did any thyroid meds?

 

[FeAr_mE]

@FeAr_mE i would work on getting omega 3 into your diet
add fish oil daily to your diet
you have any diet updates? i want to see where you're at

and your TSH is low very strange, you did any thyroid meds?

Levbutlerov

Im going to add some extra fibre into the diet as of now as i know that can lower the LDL. Do you have any recommendation for types of fish oil and dosage? i currently take 2 caps a day maube its not enough.

As for the Thyroid, ive never been on or taken any thyroid related meds. Thyroid issues do run in the family so when i get home from work ill make a appointment with my doctor to see if we can get my thyroid at a more optimal number not just in range. Any thoughts on this?