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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAKeudomestic

Approved Log First log TRT+ tirzepatide to testosterone anavar Log

Yeah we had a paleton and I couldnt use it for very long it wore my rear out. I dont have much cushion in that area. My wife likes to tease me that I have no butt at all. When I do get some cardio in, like last weekend on Sunday. I did 10 minutes on the stair climber and 20 minutes on the treadmill on an incline and a fast pace. Would that work?
that would work on cardio bro but how about doing squats? @kcates no weights
 
Also I am very active at work. I am constantly lifting, walking, building, using tools, climbing ladders, constantly up and down off my knees, etc. I do residential construction in Florida. This is why I haven't been doing as much cardio because I feel like the rest of my day is nothing but cardio. I work typically 6-8 hours in the field a day 5-6 days a week. Then on my days off I will throw in the cardio if I am not feeling beat down from the week.
oh thats active bro! so you got cardio going but that might be like something your body is used to @kcates and its not fasted
 
Friday 2/14/25 log.
Sorry I didnt get my daily log in yesterday. My son has had bad flu and now it has made its way to me and my wife. After I worked out yesterday I felt horrible for the rest of the day with over a 100 degree temp.

training:
Walking waiters bow x 20
Rifle Flips each side x 5
Body weight windmills each side x5
T1:
Deadlift (conventional): 5x5 315 lbs I did not get any amraps past the 5 on the last set.
T2:
Overhead Press Seated on the smith machine: 4x8 70 lbs
Seated Lever Row: 4x8 140 lbs
T3:
Chinups on the assisted machine: 3x10 -115 lbs no amraps on last set just the 10 reps
Barbell concentration curls: 3x10 60 lbs I got 16 reps on my amrap on last set.

I did not do my foam rolling after working out. I was starting to feel real bad and just wanted to get home and go back to bed.

Food log:

Breakfast: left over 4 ounces of mix beef and eggs, 6 whole eggs fried, and 50 gram protein shake.

snack: my wife got me a normal size bag of gummy bears for valentines day. I had those.

dinner: 8 ounces of pork loin. I just couldnt eat or even make myself another protein shake at that point I felt so bad from the flu. I went to bed again.
 
Saturday
oh thats active bro! so you got cardio going but that might be like something your body is used to @kcates and its not fasted
I work out fasted. I feel best working out fasted in the am first thing in the morning. Also if i don't get to the gym first thing in the morning life happens and try's to keep me away. I don't know if my body has gotten use to it or not because the kind of work is constantly changing or it may have just cause its constant work. I know the body will adapt to your lifestyle for sure and make that your normal. work does change up in a sense. One week I am building a pergola the next week I may be working on kitchen cabinets. then this week I am working on siding. We had our first warm spell for the fall last week. We got into the mid 80's in Florida and I was out there dying working in the sun. Drinking lots of fluids and taking lots of breaks. I may need to dial back my workout to have more time for cardio. I already spend 2-3 hours in the gym depending on the day so I can add in the cardio.
 
Saturday 2/15/25 Log:

Training:
Did not train today due to having the flu

Meals:

Breakfast:
I prepared my normal breakfast of 6 whole large eggs, 12 ounces of ground beef and 4 ounces of white rice. Total 100 grams of protein. I couldn't eat it all like normal because I am not feeling well. I ate half of it.

snack:
50 gram protein shake

Lunch:
I ate the other half of my breakfast and added mozzarella cheese to it.

Dinner:
2 quarter pounder burgers with cheese, ketchup, onions and a medium fries.

Supplements:

I cut out caffeine yesterday so I could rest more to hopefully help this flu pass.

I was trying not to take any NSAID because I don't want to add anything extra to my liver when its not necessary but my head hurt so bad I couldn't take it any longer.
 
Type I or type II?
If you mean diabetic I guess it would be type 2. I am not type 2 any more base on blood work. My doctor tells me that the Mounjaro helps but really what has helped me lower my numbers is all the hard work on training and better eating habits I have formed. The metformin I just went back on a week ago to take because of the other benefits it provides for anti aging and longevity. I wasnt on it when I had this last blood work. The prior blood work when I was on the metformin my A1C was 4.6. I like the mounjaro because it has helped me with the food noise, I completely quit drinking alcohol on it, and it has reduced my cravings where I eat because I need to not because i have a want to feel good with food.
 
picture of my normal breakfast that I prepare daily. Sometimes i mix it up with other meats to make up the other 74 grams of protein that I don't get from eggs. I meal prep the beef and cook up 10 lbs of ground beef at a time and I also precook the rice as well. That way when I get home from the gym I can just weigh out the meat and rice and throw in the eggs to a skillet and stir fry it up.
 

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This mornings breakfast. Probably won't get it all down in one sitting. I am still not feeling my best from the flu but I am feeling better then days past. This is 6 eggs whole, 9 ounces of chicken breast and a bag of veggies. Added some soy sauce and Kinder's buttery steakhouse seasoning. Out of rice so I will have to meal prep some of that today for the week. I love having fresh rice when it comes out of the cooker. Probably do that at dinner.
 

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You saying just doing body weight squats for 30 minutes. taking short breaks as needed to just be able to keep going or in place of the stair climber?
i would do squats bodyweight 10 min, cardio 10 and squats 10 bro
 
Friday 2/14/25 log.
Sorry I didnt get my daily log in yesterday. My son has had bad flu and now it has made its way to me and my wife. After I worked out yesterday I felt horrible for the rest of the day with over a 100 degree temp.

training:
Walking waiters bow x 20
Rifle Flips each side x 5
Body weight windmills each side x5
T1:
Deadlift (conventional): 5x5 315 lbs I did not get any amraps past the 5 on the last set.
T2:
Overhead Press Seated on the smith machine: 4x8 70 lbs
Seated Lever Row: 4x8 140 lbs
T3:
Chinups on the assisted machine: 3x10 -115 lbs no amraps on last set just the 10 reps
Barbell concentration curls: 3x10 60 lbs I got 16 reps on my amrap on last set.

I did not do my foam rolling after working out. I was starting to feel real bad and just wanted to get home and go back to bed.

Food log:

Breakfast: left over 4 ounces of mix beef and eggs, 6 whole eggs fried, and 50 gram protein shake.

snack: my wife got me a normal size bag of gummy bears for valentines day. I had those.

dinner: 8 ounces of pork loin. I just couldnt eat or even make myself another protein shake at that point I felt so bad from the flu. I went to bed again.

Saturday 2/15/25 Log:

Training:
Did not train today due to having the flu

Meals:

Breakfast:
I prepared my normal breakfast of 6 whole large eggs, 12 ounces of ground beef and 4 ounces of white rice. Total 100 grams of protein. I couldn't eat it all like normal because I am not feeling well. I ate half of it.

snack:
50 gram protein shake

Lunch:
I ate the other half of my breakfast and added mozzarella cheese to it.

Dinner:
2 quarter pounder burgers with cheese, ketchup, onions and a medium fries.

Supplements:

I cut out caffeine yesterday so I could rest more to hopefully help this flu pass.

I was trying not to take any NSAID because I don't want to add anything extra to my liver when its not necessary but my head hurt so bad I couldn't take it any longer.
@kcates this is good food, but i would cut the fries out and start cutting carbs bro
 
@kcates this is good food, but i would cut the fries out and start cutting carbs bro
Not my norm because everyone is sick with flu in my house right now and the rest of my family doesn't care to eat healthy. They asked if I wanted something and I gave in because I didn't feel like cooking. Just wanted something and to go back to bed. Normally, I have food prepped but weekend is when I prep and I haven't been able to prep this weekend. Hopefully, I feel better tomorrow and can get some food prep done. Once in a blue moon not going to hurt and strength is my goal not six pack abs right now. After I reach my goal in August I may do a cut for the first time. Then again I may just set my strength gains higher. Normally I wouldn't have even got the burger and ate my normal routine of food but this flu is kicking my ass.
 
Hello everyone, I am excited to join this group and become a part of the community. Specially to learn right now and one day be knowledgeable like you where I can help someone else other then just encouragement. I started working out Sept. 23 due to my primary care putting me on Mounjaro for diabetes. He told me I needed to go to the gym. I thought he was going to tell me to do cardio but was surprised when he said I need to strength train. I told him I can do that. I started going that next day or so. At first I was just bumbling around the gym not knowing what to do and googling stuff and making up my own routines. Then I found Stronglifts 5x5 program and started using it basically starting with the bar on all my major lifts beginning of Nov. 2023. Then I left the box gym I was working out at and found a bodybuilder, powerlifter, strongman gym in my area. They have safety squat bars and i wanted to squat. I have 6 anchors in my right shoulder so I can't reach back to grab a standard bar for squats. Plus they have tons of other stuff to use that you don't find anywhere else. I been at this gym since. Through this experience I have fell in love with lifting again like in high school. I had set a goal of lifting a 1000 lbs between the 3 major lifts before I reach 50 this year on August 11th. I just test my 5 rep maxes 2 weeks ago and they were 230 lbs for 5 reps bench press, 365 lbs for 5 reps deadlift, and 335 lbs for 5 reps on squat. That 5 rep max total came to 930 lbs. I have adjusted my goal to reach before 50 my 5 rep max total to be 1000 lbs or above. When I switched gyms I ran Maps anabolic and then ran Maps powerlift programs. Then I started my own program.

My Informations:
  • Age: 49
  • Height: 5' 9"
  • Weight: 242
  • body fat % (estimated): I have no idea will add pictures.
  • Training experience: 1.5 years
Training:
I built my program based on GZCLP doing a 4 day program with extra work on 2 days for parts I want to improve. I am working out 6 days a week. I just end a block of training and retested my 5 rep maxes last week. I deload to 85% of my 5 rep maxes on my heavy days and deload to 65% on my light days. I am also increasing all lifts by 5 lbs each week during this block. Last block I increased by 10lbs on squat and deadlift and only 5 lbs on bench and overhead press.

Monday:
Combat stretch: 5 on each leg
90/90: 5 on each leg
T1:
squat: 5x5 amrap on last set. 290lbs I only did the 5 reps on the amrap.
T2:
Bench press 4x8 155 lb 2-3 minute rest between sets
Arsenal Strength Plate Loaded Iso Incline Press 4x8 140 lb
T3:
Leg extension: 3x12 100 lbs last set amrap= 12
Leg curl: 3x12 120 lbs last set amrap= 12
hip thrust: 3x12 140 lbs last set amrap= 15

Foam Roll It 60 secs on each side
Foam Roll Piriformis 60 secs on each side.

Tuesday:
High 5's 5 on each arm
handcuff's with rotation x5
Wall press (slow reps) x5
T1:
Seated overhead press on the smith machine (due to anchors in shoulder this has worked best for me) 5x5 85 lb amrap on last set= 6
T2:
Deadlift: This week I did 2 second pause deadlifts. Last block I was doing sumo deadlifts on my light day. I prefer conventional deadlifts. 4x8 245 lbs
Flat Lying barbell Rows: 4x8 100 lbs
T3:
Upright Row: 3x12 70lb
Lat Pulldown: 3x12 125lb

Foam roll mid thoracic 60 secs.
Foam roll Teres major and minor both sides 60 secs each

Wednesday:
Reverse Fly: 3x25 20lb dumbbells
Partial heavy side raises: 3x25 35lb dumbbells
Single arm supported lateral raises on the cable machine: 3x15 20lb
Chin-ups on the assisted machine: 4x8 -85 lbs
Incline bench dumbbell curls: 4x8 25 lbs
Concentration Curl dumbbells: 4x10 35 lb
Reverse EZ bar curl: 4x12 40lb
Inverse Curl westside barbell machine: 3x12 170lb
Reverse Hypers: 4x12 110 lb
Hyperextensions: 4x12 body weight
Reverse Crunch: 4x15 body weight
Decline sit ups: 4x15 body weight

Thursday:
Shoulder dislocates with band: x 10
Scapular circles with band: x 10 each arm
Seated Cable Row: 1x20 75lb
Hip bridges (body weight): x 20
T1:
Bench Press: 5x5 200lb amrap on last set= 6
T2:
Squat: 4x8 220lb
Arsenal Strength Plate Loaded Iso Incline Press 4x8 95 lb
T3:
Dips on the assisted machine: 3x12 -135 lbs amraps on last set 12
Close grip bench press: 3x12 120 lb amraps on last set 12

Pec stretch on cage: 2x 30 secs
Foam roll teres major and minor both sides: x 60 secs

Friday: ( this is tomorrows workout)
Walking waiters bow x 20
Rifle Flips each side x 5
Body weight windmills each side x5
T1:
Deadlift (conventional): 5x5 310 lbs
T2:
Overhead Press Seated on the smith machine: 4x8 70 lbs
Seated Lever Row: 4x8 140
T3:
Chinups on the assisted machine: 3x10 -115 lbs
Barbell concentration curls: 3x10 60 lbs
Supine Scorpions each side: x5
Foam Roll Throaic: 60 secs.

Saturday:
Dumbbell slight decline bench press: 4x8 70lbs
Incline 30 degrees dumbbell press: 4x8 65lb
Pec Fly Machine: 4x8 160 lb
Dual Handle squishy grip triceps push downs: 4x8 70 lbs
Lying triceps extension with dumbbells: 4x8 35 lbs
Seated tricep extension cable machine: 4x8 90 lbs
Dumbbell Shrug: 4x8 105 lbs
Inverse curls westside barbell machine: 3x12 165 lbs
Reverse Hyper Machine: 4x12 110 lbs
Hyperextension machine: 4x12 body weight
Reverse crunch: 4x15 body weight
Decline sit ups: 4x15 body weight
10 minutes on step climber and 20 minutes on the treadmill incline 5 speed 3.2

T1 and T2 I will be increasing my weights by 5 lbs each week until i fail on my T1 exercises. Then I will drop to a 3x5 starting with the same weight i failed with then keep going back up until i fail that and i will drop to a 3x3. Once I fail 3x3 i retest my 5 rep maxs and deload and start back over doing 85% of my 5 rep max for T1 and 65% of my 5 rep max for T2's My T3 I increase the weight when ever i hit 10 extra reps on my amrap over the normal rep. T1 rest periods are 3-5+ minutes depending on how my CNS feels energized back up. T2 rest periods are 2-3 minutes. T3 rest periods are 1.5-2 minutes. I plan to use this program until the end of April. I will deload and test 5 rep maxes and then start MAPS powerlift to peak at the end of July going into August to test my 1 rep maxes before my 50th birthday.

Diet:
  • Daily caloric intake: 3000- 4000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-250 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, 12 ounces of beef and 6 ounces of white rice. 100 grams of protein.
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I figure out how much meat i need to eat to reach a 100 grams of protein for that meat and weigh it out. Then I eat whatever veggies are being served.
    • snack: 50 gram protein shake if I am wanting something sweet or feel i want to be closer to that 250 grams for the day or if I feel i fell short somewhere along the way.
Supplements:
Preworkout drink first thing in the am on the way to the gym.

  • Taurine 4 grams
  • Bucked up woke AF prework out
  • creatine 7.5 grams
  • HMB 2.5 grams
  • beta alanine 5 grams
  • Liquid IV electrolytes
  • EAA's 5 grams
Post work out drink on the way home from the gym
  • Organic super greens supplement: vitamins, minerals, and probiotics
  • creatine 7.5 grams
  • HMB 2.5 grams
After I eat breakfast
  • Omega -3 fish oil 3,600 mg
  • magnesium Glycinate 500 mg
  • zinc 15mg and copper 1mg
Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Metformin 1,000 mg 1x daily
  • Mounjaro (tirzepatide) 7.5 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg 1x weekly (Tuesdays)
Blood Work:
I attached my full blood work from 9-17-24. I have full blood work on April 14th again. I included my original total testosterone test and the one 30 days later. Then my doctor started me on 200 mg testosterone cypionate every 10 days. After my first check up when I was reading just under 600 ng/DL he moved me to 200 mg every 7 days because I told him i could feel it drop off around day 7. I have another check up with the doctor next month concerning blood pressure he just recently changed my medication to get it lower. That April full blood work I am going to use as a pre and also ask him to include estrogen2 test in there. Then I may do a mid test that i pay out of pocket for then I will have a final blood work.

Cycle Plan:
  • Cycle Goals: get stronger and continue to slowly lose fat. I have lost fat in the last year. I see if in my chin and stomach. I can feel my abs. I have not lost any weight on the scale really in the last year. Nov. 23 I weighed 239 and today i weighed 242. I am in a good place of losing fat and adding muscle. I know because I keep getting stronger and the weight progressively keeps going up each block of programming.
  • Compounds planned for Use: Var 50 mg and Testosterone E 400 mg.
  • Dosage and Frequency: I just started using the Anavar 25 mg a day prework out for 8 days. Then I am going to raise to 50 mg for 5-7 weeks while still taking my Testosterone Cypionate 200 mg. Then later on I want to do a 16 week cycle of the testosterone E either 400-500 mg a week with the last month using the 50 mg of Anavar. I also have Arimidex 1mg on hand for any estrogen problems.
  • PCT: I plan to just go back on the 200 mg test. Cypionate that my doctor prescribed for TRT.
Additional Notes/Goals:
Goal to reach a total max on my 5 rep max to exceed 1000 lbs by the time I reach 50 August 11th 2025. Then I will look at what I want to do then and set my new goals. I have no plans of competing because I have to use a safety squat bar and at some point I am sure I wont be able to get any heavier with the 6 anchors in my shoulder. Doctor after surgery said I would never do construction again. I still work in the construction industry remodeling residential homes during the day and now I am lifting weights. I just enjoy lifting heavy weights and getting healthy
@kcates welcome to the forum bro! Excited to watch your journey! Keep the log coming!
 
Not my norm because everyone is sick with flu in my house right now and the rest of my family doesn't care to eat healthy. They asked if I wanted something and I gave in because I didn't feel like cooking. Just wanted something and to go back to bed. Normally, I have food prepped but weekend is when I prep and I haven't been able to prep this weekend. Hopefully, I feel better tomorrow and can get some food prep done. Once in a blue moon not going to hurt and strength is my goal not six pack abs right now. After I reach my goal in August I may do a cut for the first time. Then again I may just set my strength gains higher. Normally I wouldn't have even got the burger and ate my normal routine of food but this flu is kicking my ass.

Also just being honest with myself and keeping logs.
Being honest is #1 :D @kcates I think many families dont care about health, but hopefully you can get some of them on track in time.
Can you get them some multis and D C so they recover faster?
 
I will be watching this. Stay focused
 
Of course but I can only lead a horse to water. When I first started working out I was throwing up fitness everywhere around the house. I learned I have to lead by example and offer them opportunities to eat better and offer exercise but don't be pushy or super excited at all or it pushes them away. My wife and and I see the same primary doc and he is telling here she needs to just go work out with me once or twice a week as well. when he sees her. I just keep leading by example and hopefully one day before its not a dire situation that turns them around to want to live a better life.
 
I have missed a few days posting food and workouts. the flu is kicking butt around our house. I had to go to the doc today because my breathing has been getting worse due to getting a bacterial infection in the lungs. I have that deep wheeze that I have coughed so much from it felt like i cracked a rib one night coughing so hard. Good news got some meds and hopefully that will start clearing up and I can sleep better and get back to work soon.

I didn't workout Saturday, Sunday, or Monday because I was sick. I got back in the gym yesterday. I thought my strength would have been lower but got through my training and with the increase weight for progressive overload week to week that is planned.

Tuesday: 2/18/25

Training:

Combat stretch: 5 on each leg
90/90: 5 on each leg
T1:
squat: 5x5 amrap on last set. 295lbs I only did the 5 reps on the amrap.
T2:
Bench press 4x8 160 lb 2-3 minute rest between sets
Arsenal Strength Plate Loaded Iso Incline Press 4x8 145 lb
T3:
Leg extension: 3x12 105 lbs last set amrap= 14
Leg curl: 3x12 120 lbs last set amrap= 15
hip thrust: 3x12 140 lbs last set amrap= 12

Foam Roll It 60 secs on each side
Foam Roll Piriformis 60 secs on each side.

Diet:
My daily supplements and mendicines.

1st meal: 3 eggs and 4.5 ounces of chicken and 3 ounces of rice.

2nd meal: 50 gram protein shake

3rd meal: 3 eggs and 4.5 ounces of chicken and 3 ounces of rice.

150 grams of protein. Still trying to get my appetite back from eating. I assume as I get well it will come back.
 
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