Approved Log First Cycle Training Log

[teemo]

Stats:
24 yr old
5" 7
170 lb
18-19% BF

Cycle: weeks 1-8
Test C 300mg per week
Hgh: 2 IU daily
Hcg 500 iu per week
Reta 3 mg per week

Cycle: weeks 8-16
Test: 400-500 mg
Hgh: 4 iu
Hcg: 500 IU
Reta: 3 mg
Primo: 150 mg
Maybe weeks 8-12 Anavar: 25-45 mg daily

Supplements:
Weeks 1-8: Magnesium glycnate 400 mg,
DIM 300 mg, Zinc 50 mg
Weeks 9-16: NAC 600 mg, Fish oil 1.5 g, citrus b 500 mg

AI: Aromasin when needed 6.25-12 mg

Training split and Nutrition:
Upper/Lower split 4 days a week 2 sets to failure cardio 2 days a week. High load days High Carb / Moderate Protein. Restock glycogen for the week. Reset days High Protein / Baseline Carbs. Growth and recovery days Moderate Carbs / High Protein.

Goals - Finishing this cycle, being consistent, recomp to add more muscle and get to 12% bf. Wanting healthy bloods, mental clarity and strength with obvious muscle growth

 

[LevButlerov]

Stats:
24 yr old
5" 7
170 lb
18-19% BF

Cycle: weeks 1-8
Test C 300mg per week
Hgh: 2 IU daily
Hcg 500 iu per week
Reta 3 mg per week

Cycle: weeks 8-16
Test: 400-500 mg
Hgh: 4 iu
Hcg: 500 IU
Reta: 3 mg
Primo: 150 mg
Maybe weeks 8-12 Anavar: 25-45 mg daily

Supplements:
Weeks 1-8: Magnesium glycnate 400 mg,
DIM 300 mg, Zinc 50 mg
Weeks 9-16: NAC 600 mg, Fish oil 1.5 g, citrus b 500 mg

AI: Aromasin when needed 6.25-12 mg

Training split and Nutrition:
Upper/Lower split 4 days a week 2 sets to failure cardio 2 days a week. High load days High Carb / Moderate Protein. Restock glycogen for the week. Reset days High Protein / Baseline Carbs. Growth and recovery days Moderate Carbs / High Protein.

Goals - Finishing this cycle, being consistent, recomp to add more muscle and get to 12% bf. Wanting healthy bloods, mental clarity and strength with obvious muscle growth

welcome fully to the EVO family @teemo love your pics big arms and you look lean!

Bloods
do you have bloods done? share please

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?
how much creatine do you use ed?
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

 

[stevesmi]

Stats:
24 yr old
5" 7
170 lb
18-19% BF

Cycle: weeks 1-8
Test C 300mg per week
Hgh: 2 IU daily
Hcg 500 iu per week
Reta 3 mg per week

Cycle: weeks 8-16
Test: 400-500 mg
Hgh: 4 iu
Hcg: 500 IU
Reta: 3 mg
Primo: 150 mg
Maybe weeks 8-12 Anavar: 25-45 mg daily

Supplements:
Weeks 1-8: Magnesium glycnate 400 mg,
DIM 300 mg, Zinc 50 mg
Weeks 9-16: NAC 600 mg, Fish oil 1.5 g, citrus b 500 mg

AI: Aromasin when needed 6.25-12 mg

Training split and Nutrition:
Upper/Lower split 4 days a week 2 sets to failure cardio 2 days a week. High load days High Carb / Moderate Protein. Restock glycogen for the week. Reset days High Protein / Baseline Carbs. Growth and recovery days Moderate Carbs / High Protein.

Goals - Finishing this cycle, being consistent, recomp to add more muscle and get to 12% bf. Wanting healthy bloods, mental clarity and strength with obvious muscle growth

@teemo I like the testosterone and growth hormone. That's a solid amount on each. It's going to be a fun one.

 

[Mobster]

Need to wait a year at 24

 

[ceo]

Stats:
24 yr old
5" 7
170 lb
18-19% BF

Cycle: weeks 1-8
Test C 300mg per week
Hgh: 2 IU daily
Hcg 500 iu per week
Reta 3 mg per week

Cycle: weeks 8-16
Test: 400-500 mg
Hgh: 4 iu
Hcg: 500 IU
Reta: 3 mg
Primo: 150 mg
Maybe weeks 8-12 Anavar: 25-45 mg daily

Supplements:
Weeks 1-8: Magnesium glycnate 400 mg,
DIM 300 mg, Zinc 50 mg
Weeks 9-16: NAC 600 mg, Fish oil 1.5 g, citrus b 500 mg

AI: Aromasin when needed 6.25-12 mg

Training split and Nutrition:
Upper/Lower split 4 days a week 2 sets to failure cardio 2 days a week. High load days High Carb / Moderate Protein. Restock glycogen for the week. Reset days High Protein / Baseline Carbs. Growth and recovery days Moderate Carbs / High Protein.

Goals - Finishing this cycle, being consistent, recomp to add more muscle and get to 12% bf. Wanting healthy bloods, mental clarity and strength with obvious muscle growth

@teemo Bros, I like this cycle you put together. Test HGH and RETA are good and then adding a little primo right now.

 

[Ulter]

Stats:
24 yr old
5" 7
170 lb
18-19% BF

Cycle: weeks 1-8
Test C 300mg per week
Hgh: 2 IU daily
Hcg 500 iu per week
Reta 3 mg per week

Cycle: weeks 8-16
Test: 400-500 mg
Hgh: 4 iu
Hcg: 500 IU
Reta: 3 mg
Primo: 150 mg
Maybe weeks 8-12 Anavar: 25-45 mg daily

Supplements:
Weeks 1-8: Magnesium glycnate 400 mg,
DIM 300 mg, Zinc 50 mg
Weeks 9-16: NAC 600 mg, Fish oil 1.5 g, citrus b 500 mg

AI: Aromasin when needed 6.25-12 mg

Training split and Nutrition:
Upper/Lower split 4 days a week 2 sets to failure cardio 2 days a week. High load days High Carb / Moderate Protein. Restock glycogen for the week. Reset days High Protein / Baseline Carbs. Growth and recovery days Moderate Carbs / High Protein.

Goals - Finishing this cycle, being consistent, recomp to add more muscle and get to 12% bf. Wanting healthy bloods, mental clarity and strength with obvious muscle growth

Keep up the good work. The cycle actually looks terrific. @teemo 24 years old and 18-19% body fat though is too high. You got to get in better shape.

 

[2Thick]

Stats:
24 yr old
5" 7
170 lb
18-19% BF

Cycle: weeks 1-8
Test C 300mg per week
Hgh: 2 IU daily
Hcg 500 iu per week
Reta 3 mg per week

Cycle: weeks 8-16
Test: 400-500 mg
Hgh: 4 iu
Hcg: 500 IU
Reta: 3 mg
Primo: 150 mg
Maybe weeks 8-12 Anavar: 25-45 mg daily

Supplements:
Weeks 1-8: Magnesium glycnate 400 mg,
DIM 300 mg, Zinc 50 mg
Weeks 9-16: NAC 600 mg, Fish oil 1.5 g, citrus b 500 mg

AI: Aromasin when needed 6.25-12 mg

Training split and Nutrition:
Upper/Lower split 4 days a week 2 sets to failure cardio 2 days a week. High load days High Carb / Moderate Protein. Restock glycogen for the week. Reset days High Protein / Baseline Carbs. Growth and recovery days Moderate Carbs / High Protein.

Goals - Finishing this cycle, being consistent, recomp to add more muscle and get to 12% bf. Wanting healthy bloods, mental clarity and strength with obvious muscle growth

@teemo you could certainly throw in some Anavar in there. Anywhere from 25 to 50 mg will be fine. It certainly can't hurt.

 

[ROIDDERS]

Stats:
24 yr old
5" 7
170 lb
18-19% BF

Cycle: weeks 1-8
Test C 300mg per week
Hgh: 2 IU daily
Hcg 500 iu per week
Reta 3 mg per week

Cycle: weeks 8-16
Test: 400-500 mg
Hgh: 4 iu
Hcg: 500 IU
Reta: 3 mg
Primo: 150 mg
Maybe weeks 8-12 Anavar: 25-45 mg daily

Supplements:
Weeks 1-8: Magnesium glycnate 400 mg,
DIM 300 mg, Zinc 50 mg
Weeks 9-16: NAC 600 mg, Fish oil 1.5 g, citrus b 500 mg

AI: Aromasin when needed 6.25-12 mg

Training split and Nutrition:
Upper/Lower split 4 days a week 2 sets to failure cardio 2 days a week. High load days High Carb / Moderate Protein. Restock glycogen for the week. Reset days High Protein / Baseline Carbs. Growth and recovery days Moderate Carbs / High Protein.

Goals - Finishing this cycle, being consistent, recomp to add more muscle and get to 12% bf. Wanting healthy bloods, mental clarity and strength with obvious muscle growth

i like the reta at 3mgs. that is a good dosage and strong. you can even play around with 2 or 2.5mgs too @teemo

 

[HarleyGuy]

Stats:
24 yr old
5" 7
170 lb
18-19% BF

Cycle: weeks 1-8
Test C 300mg per week
Hgh: 2 IU daily
Hcg 500 iu per week
Reta 3 mg per week

Cycle: weeks 8-16
Test: 400-500 mg
Hgh: 4 iu
Hcg: 500 IU
Reta: 3 mg
Primo: 150 mg
Maybe weeks 8-12 Anavar: 25-45 mg daily

Supplements:
Weeks 1-8: Magnesium glycnate 400 mg,
DIM 300 mg, Zinc 50 mg
Weeks 9-16: NAC 600 mg, Fish oil 1.5 g, citrus b 500 mg

AI: Aromasin when needed 6.25-12 mg

Training split and Nutrition:
Upper/Lower split 4 days a week 2 sets to failure cardio 2 days a week. High load days High Carb / Moderate Protein. Restock glycogen for the week. Reset days High Protein / Baseline Carbs. Growth and recovery days Moderate Carbs / High Protein.

Goals - Finishing this cycle, being consistent, recomp to add more muscle and get to 12% bf. Wanting healthy bloods, mental clarity and strength with obvious muscle growth

Welcome to the EVO family and to EVO logging bro.

I'm looking forward to helping guide you with this given your age bloodwork will be important for your HPTA.

Also, can we get a few days of meals and workouts posted up to see where you're at?

Bloodwork (and FSH, LH) will be crucial for you on cycle and during PCT.

AI: Aromasin when needed 6.25-12 mg

Aromasin on hand based on bloods correct? And not just symptoms

Wanting healthy bloods

Can we make a plan to schedule bloodwork?

 

[teemo]

Daily Macro Targets:
Calories: 2,000 cal
Protein: 200g
Carbs: ~140g
Fats: ~55g

Exact Daily Meal Plan Log:
Meal 1 (Post-AM Peptide Window)
2 Whole Eggs
3 cup Greek yogurt
1 cup cooked Oatmeal (measured dry) + 1/2 cup blueberries
Macros: 45g Protein / 60g Carbs / 14g Fat

Meal 2 :
2 scoops Whey Isolate Protein Powder
1 large Banana
Macros: 50g Protein / 30g Carbs / 2g Fat

Meal 3 (Late Lunch):
6 oz Chicken Breast
150g Jasmine Rice
Heaping cup of steamed Broccoli
Macros: 65g Protein / 40g Carbs / 5g Fat

Meal 4
8 oz Extra Lean Ground Turkey (99% lean) or White Fish tilapia
Large mixed green salad with 1 tbsp Olive Oil and vinegar
Macros: 55g Protein / 5g Carbs / 18g Fat

Meal 5
1 cup Fat-Free Plain Greek Yogurt
Macros: 25g Protein / 6g Carbs / 0g Fat


Monday: Upper Body A
Incline Dumbbell Press: Top Set (6-8 reps) at 85 lbs / Back-off Set (8-10 reps) at 75 lbs. Rest 3 minutes.
Pull-Ups: Two sets to failure. Rest 3 minutes.
Seated Cable Row: Top Set (8-10 reps) at 140 lbs / Back-off Set (10-12 reps) at 120 lbs. Rest 2 minutes.
Cable Chest fly: Top Set (6-8 reps) at 112 lbs / Back-off Set (8-10 reps) at 80 lbs. Rest 2 minutes.
Dips (Chest Focus): Top Set to failure at bodyweight / Back-off Set to failure at bodyweight. Rest 2 minutes.
Incline Dumbbell Curl: Top Set (8-10 reps) at 25 lbs / Back-off Set (10-12 reps) at 20 lbs. Rest 90 seconds.
Cycling for 30 min

Tuesday: Lower Body A
Barbell Back Squat: Top Set (6-8 reps) at 225 lbs / Back-off Set (8-10 reps) at 205 lbs. Rest 3 to 4 minutes.
Romanian Deadlift (RDL): Top Set (8-10 reps) at 185 lbs / Back-off Set (10-12 reps) at 165 lbs. Rest 3 minutes.
Leg Press (Quad Depth): Top Set (10-12 reps) at 3 plates per side / Back-off Set (12-15 reps) at 2 plates per side. Rest 2 minutes.
Seated Leg Curl: Top Set (10-12 reps) at 110 lbs / Back-off Set (12-15 reps) at 90 lbs. Rest 90 seconds.
Standing Calf Raise: Top Set (12-15 reps) at 150 lbs / Back-off Set (15-20 reps) at 130 lbs. Rest 90 seconds.
Hanging Knee Raises: Top Set to failure at bodyweight / Back-off Set to failure at bodyweight. Rest 60 seconds.

Thursday: Upper Body B
Flat Barbell Bench Press: Top Set (6-8 reps) at 145 lbs / Back-off Set (8-10 reps) at 125 lbs. Rest 3 minutes.
Barbell Bent-Over Row: Top Set (6-8 reps) at 125 lbs / Back-off Set (8-10 reps) at 115 lbs. Rest 3 minutes.
Standing Overhead Press (OHP): Top Set (6-8 reps) at 115 lbs / Back-off Set (8-10 reps) at 100 lbs. Rest 2.5 minutes.
Dumbbell Lateral Raise: Top Set (10-12 reps) at 25 lbs / Back-off Set (12-15 reps) at 20 lbs. Rest 90 seconds.
Dual Rope Tricep Pushdown: Top Set (10-12 reps) at 70 lbs / Back-off Set (12-15 reps) at 60 lbs. Rest 90 seconds.
Hammer Curl: Top Set (8-10 reps) at 30 lbs / Back-off Set (10-12 reps) at 25 lbs. Rest 90 seconds.

Friday: Lower Body B
Barbell Conventional Deadlift: Top Set (5 reps heavy) at 275 lbs / Back-off Set (5 reps heavy) at 245 lbs. Rest 4 minutes.
Leg Extension (Quad Burn): Top Set (10-12 reps) at 160 lbs / Back-off Set (12-15 reps) at 140 lbs. Rest 90 seconds.
Lying Leg Curl: Top Set (8-10 reps) at 110 lbs / Back-off Set (10-12 reps) at 95 lbs. Rest 90 seconds.
Cable Goblin squat: Top set (8-10 reps) at 105 lbs, back off set (10-12 reps) 80 lbs

Will take Aromasin based off blood work in 4 weeks/ if high E symptoms arise before bloodwork.

Only have test and total test numbers right now but appointment is booked for full panel. But I before I started cycle I sat at 622 ng/dl. Only been a week on this cycle so bloods will come in a couple weeks.

 

[teemo]

Here are some images of when I started at 30-40% bf? No clue but I was 18 and obese...how far I got natty before lifting weights (just cardio really..)then after lifting weights. As I progress so did my tattoos lol

 

[LevButlerov]

Here are some images of when I started at 30-40% bf? No clue but I was 18 and obese...how far I got natty before lifting weights (just cardio really..)then after lifting weights. As I progress so did my tattoos lol

good transformation! night and day @teemo

Daily Macro Targets:
Calories: 2,000 cal
Protein: 200g
Carbs: ~140g
Fats: ~55g

Exact Daily Meal Plan Log:
Meal 1 (Post-AM Peptide Window)
2 Whole Eggs
3 cup Greek yogurt
1 cup cooked Oatmeal (measured dry) + 1/2 cup blueberries
Macros: 45g Protein / 60g Carbs / 14g Fat

Meal 2 :
2 scoops Whey Isolate Protein Powder
1 large Banana
Macros: 50g Protein / 30g Carbs / 2g Fat

Meal 3 (Late Lunch):
6 oz Chicken Breast
150g Jasmine Rice
Heaping cup of steamed Broccoli
Macros: 65g Protein / 40g Carbs / 5g Fat

Meal 4
8 oz Extra Lean Ground Turkey (99% lean) or White Fish tilapia
Large mixed green salad with 1 tbsp Olive Oil and vinegar
Macros: 55g Protein / 5g Carbs / 18g Fat

Meal 5
1 cup Fat-Free Plain Greek Yogurt
Macros: 25g Protein / 6g Carbs / 0g Fat


Monday: Upper Body A
Incline Dumbbell Press: Top Set (6-8 reps) at 85 lbs / Back-off Set (8-10 reps) at 75 lbs. Rest 3 minutes.
Pull-Ups: Two sets to failure. Rest 3 minutes.
Seated Cable Row: Top Set (8-10 reps) at 140 lbs / Back-off Set (10-12 reps) at 120 lbs. Rest 2 minutes.
Cable Chest fly: Top Set (6-8 reps) at 112 lbs / Back-off Set (8-10 reps) at 80 lbs. Rest 2 minutes.
Dips (Chest Focus): Top Set to failure at bodyweight / Back-off Set to failure at bodyweight. Rest 2 minutes.
Incline Dumbbell Curl: Top Set (8-10 reps) at 25 lbs / Back-off Set (10-12 reps) at 20 lbs. Rest 90 seconds.
Cycling for 30 min

Tuesday: Lower Body A
Barbell Back Squat: Top Set (6-8 reps) at 225 lbs / Back-off Set (8-10 reps) at 205 lbs. Rest 3 to 4 minutes.
Romanian Deadlift (RDL): Top Set (8-10 reps) at 185 lbs / Back-off Set (10-12 reps) at 165 lbs. Rest 3 minutes.
Leg Press (Quad Depth): Top Set (10-12 reps) at 3 plates per side / Back-off Set (12-15 reps) at 2 plates per side. Rest 2 minutes.
Seated Leg Curl: Top Set (10-12 reps) at 110 lbs / Back-off Set (12-15 reps) at 90 lbs. Rest 90 seconds.
Standing Calf Raise: Top Set (12-15 reps) at 150 lbs / Back-off Set (15-20 reps) at 130 lbs. Rest 90 seconds.
Hanging Knee Raises: Top Set to failure at bodyweight / Back-off Set to failure at bodyweight. Rest 60 seconds.

Thursday: Upper Body B
Flat Barbell Bench Press: Top Set (6-8 reps) at 145 lbs / Back-off Set (8-10 reps) at 125 lbs. Rest 3 minutes.
Barbell Bent-Over Row: Top Set (6-8 reps) at 125 lbs / Back-off Set (8-10 reps) at 115 lbs. Rest 3 minutes.
Standing Overhead Press (OHP): Top Set (6-8 reps) at 115 lbs / Back-off Set (8-10 reps) at 100 lbs. Rest 2.5 minutes.
Dumbbell Lateral Raise: Top Set (10-12 reps) at 25 lbs / Back-off Set (12-15 reps) at 20 lbs. Rest 90 seconds.
Dual Rope Tricep Pushdown: Top Set (10-12 reps) at 70 lbs / Back-off Set (12-15 reps) at 60 lbs. Rest 90 seconds.
Hammer Curl: Top Set (8-10 reps) at 30 lbs / Back-off Set (10-12 reps) at 25 lbs. Rest 90 seconds.

Friday: Lower Body B
Barbell Conventional Deadlift: Top Set (5 reps heavy) at 275 lbs / Back-off Set (5 reps heavy) at 245 lbs. Rest 4 minutes.
Leg Extension (Quad Burn): Top Set (10-12 reps) at 160 lbs / Back-off Set (12-15 reps) at 140 lbs. Rest 90 seconds.
Lying Leg Curl: Top Set (8-10 reps) at 110 lbs / Back-off Set (10-12 reps) at 95 lbs. Rest 90 seconds.
Cable Goblin squat: Top set (8-10 reps) at 105 lbs, back off set (10-12 reps) 80 lbs

Will take Aromasin based off blood work in 4 weeks/ if high E symptoms arise before bloodwork.

Only have test and total test numbers right now but appointment is booked for full panel. But I before I started cycle I sat at 622 ng/dl. Only been a week on this cycle so bloods will come in a couple weeks.

amazing training volume! doing well
waiting to see your bloods

@HarleyGuy @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Koba @rizzlekdizzle @Ohdamn @Dreamer

 

[LH5515]

Here are some images of when I started at 30-40% bf? No clue but I was 18 and obese...how far I got natty before lifting weights (just cardio really..)then after lifting weights. As I progress so did my tattoos lol

Nice transformation brother. Takes real consistency and dedication to make this, natural or enhanced!

Well done

 

[Grumpy]

Epic transformation

 

[waggat]

Here are some images of when I started at 30-40% bf? No clue but I was 18 and obese...how far I got natty before lifting weights (just cardio really..)then after lifting weights. As I progress so did my tattoos lol

Awesome progress mate!

 

[teemo]

Updated Supplement list:

NAC
DIM
OMEGA 3
Citrus bergamot
TUDCA
Magnesium glycnate
Zinc
Vitamin C
Astrogolus Root
Berberine
Dandelion Root

 

[teemo]

Updated current cycle:
Test C 300 mg
Anavar 25 mg
Primo 200 mg
Hgh 2 IU
Reta 2 mg

 

[LevButlerov]

Updated Supplement list:

NAC
DIM
OMEGA 3
Citrus bergamot
TUDCA
Magnesium glycnate
Zinc
Vitamin C
Astrogolus Root
Berberine
Dandelion Root

add probiotics and digestive enzymes
and psyllium husk @teemo

Updated current cycle:
Test C 300 mg
Anavar 25 mg
Primo 200 mg
Hgh 2 IU
Reta 2 mg

good stack