Approved Log First TRT Journal 67 years old

[Roguejim]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

 

[Npcclassicphysique champ]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

welcome to EVO family openly now brother @Roguejim your age is impressive 67 and you going strong!

please start this log by putting up a picture or 2 of you with your face blurred, we need to see your base to understand your TRT better.

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

please post a photo face blurred yes

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

do you have blood work for this?

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

im a believe in red light therapy, you use a straight up red light lamp?
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?
how about cycle organ liver support?

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.

Training, Cardio
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.

I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.

at your age you shouldn't be doing anything to failure, play the long game with volume brother

how about diet, food? macros? food pics?

and you listening to the EVO podcast?
Podcast
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

 

[Roguejim]

I forgot to add DIET. I don't see an EDIT button. Maybe the Mods can add this to my post above.

DIET:
7 days- Breakfast: 5 fried or scrambled eggs, sometimes with bacon, sausage or steak, rarely with fried potatoes. Protein (24g protein) smoothie with 2 additional raw eggs, 5g citrulline, 5g ascorbic acid, handful of strawberries or blueberries. Off to the gym.

5-7 days-Lunch: Chicken sandwich w/ cheese and braunschweiger on flour tortilla. Handful of cashews on the side with kimchi. Another protein shake (24g protein) w/ 2 raw eggs and a bit of stevia. Maybe a tablespoon of peanut butter.

Dinner: Steak, or chicken, or pork usually barbecued. I'll often make tacos out of the meat, or eat the meat with a baked potato, maybe a salad. I take the wife out usually once a week. Usually end up eating at a burger joint (not fast food) or Mexican food. A couple beers on the weekend.

 

[Npcclassicphysique champ]

I forgot to add DIET. I don't see an EDIT button. Maybe the Mods can add this to my post above.

DIET:
7 days- Breakfast: 5 fried or scrambled eggs, sometimes with bacon, sausage or steak, rarely with fried potatoes. Protein (24g protein) smoothie with 2 additional raw eggs, 5g citrulline, 5g ascorbic acid, handful of strawberries or blueberries. Off to the gym.

5-7 days-Lunch: Chicken sandwich w/ cheese and braunschweiger on flour tortilla. Handful of cashews on the side with kimchi. Another protein shake (24g protein) w/ 2 raw eggs and a bit of stevia. Maybe a tablespoon of peanut butter.

Dinner: Steak, or chicken, or pork usually barbecued. I'll often make tacos out of the meat, or eat the meat with a baked potato, maybe a salad. I take the wife out usually once a week. Usually end up eating at a burger joint (not fast food) or Mexican food. A couple beers on the weekend.

@Roguejim there is no edit, you just add replies as you go brother always just reply and add, try to quote the person before you to answer

this is a good general diet but we need actual diet, try to keep track for at least 2 weeks, lets get some food to understand where you're at
example "rarely with fried potatoes" is relative is hard to get whats the actual carb load

check my post to you here please
https://www.evolutionary.org/forums/threads/first-trt-journal-67-years-old.105992/post-1800798

 

[stevesmi]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

nice to see you posting @Roguejim also very impressed you are getting 9 hours of sleep. a lot of times older people have a tougher time sleeping

 

[BodyMonster34]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

bro dayum that a big list of supps lol. you taking a lot of stuff. n2guard got most of that stuff already in it though you should look at that one @Roguejim

 

[Roguejim]

welcome to EVO family openly now brother @Roguejim your age is impressive 67 and you going strong!

please start this log by putting up a picture or 2 of you with your face blurred, we need to see your base to understand your TRT better.

please post a photo face blurred yes

do you have blood work for this?

im a believe in red light therapy, you use a straight up red light lamp?
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?
how about cycle organ liver support?


Training, Cardio
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.

at your age you shouldn't be doing anything to failure, play the long game with volume brother

how about diet, food? macros? food pics?

and you listening to the EVO podcast?
Podcast
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

I am currently taking proteolytic enzymes, but the bottle is almost empty. I might switch to this product per my nurses recommendation. Do you have anything you would suggest? https://ayushprofessional.com/products/probiotic-100b

I have plenty if bloodwork. I posted my FREE T of 64,4. Do you need more? TOTAL T is about useless in my opinion.

You mention "cycle organ liver support". Why? I don't cycle. I just use TRT.

EXERCISES: Chest. I have very long arms and always tear up my shoulders with the barbell bench press. I pin my shoulder blades back, but I still have problems. So, I'm stuck with cable crossovers for now. I might return to the dumbbell press or flys in the future. When I do crossovers, lately I've been allowing my elbows to bend completely when I open my arms putting my forearms parallel with the cable, essentially neutral (is that clear?). All the load goes to my upper arms and chest as I pull my elbows close together while pushing my hands straight out in front of me(make sense?) 3-4 sets decline with 42lbs weight each side. 8 reps to failure or close to failure. I then switch to flat crossovers. Same weight and reps to failure. No pain during or after besides normal muscle pain.

Back: 4 sets of lat pulldowns with bar. 6-8 reps to failure. 130 lbs. Switch to seated row with single hand grips. 4 sets, 6-8 reps to failure. 140lbs. I also use hooks to take the pressure off my elbows, to avoid medial epicondylitis. Seems to work.

Calves: Standing raises with machine. 5 sets, 9-10 reps, 230lbs. I might increase the weight this Monday.

Quads: The last time I did the hack squat I noticed a "new" twinge of pain in my right knee, so I've switched to a leg press machine where the seat moves while the foot platform is stationary. I'm only at 230lbs for ~8 reps. 3-4 sets, close to failure. I intend to increase the sets to 4 this Monday. I might even switch to the regular plate loaded leg press once I'm confident my knee is okay. My legs are extremely skinny which I blame on poor genes, at least partly. Runs in the family.

As for red light therapy, I purchased an LED unit off eBay a few years ago. The wave frequencies have to be the right frequencies. It ran about $250. I just sit on the couch naked, and stand the unit between my legs (4-6 inches away) while holding it in place with my hands for 20 minutes. It covers from the top of my head to my jewels.

Cardio: What's that? Seriously, I abandoned that a few months ago. I was doing 30 minutes on an elliptical type unit, 3 times per week. I know I have to return to doing it. So boring...

The reason I go to failure, or within 1 rep, and keep my rep range under 10 is this:

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

I'm working on the photo. Thanks!

 

[Npcclassicphysique champ]

I am currently taking proteolytic enzymes, but the bottle is almost empty. I might switch to this product per my nurses recommendation. Do you have anything you would suggest? https://ayushprofessional.com/products/probiotic-100b

I have plenty if bloodwork. I posted my FREE T of 64,4. Do you need more? TOTAL T is about useless in my opinion.

You mention "cycle organ liver support". Why? I don't cycle. I just use TRT.

EXERCISES: Chest. I have very long arms and always tear up my shoulders with the barbell bench press. I pin my shoulder blades back, but I still have problems. So, I'm stuck with cable crossovers for now. I might return to the dumbbell press or flys in the future. When I do crossovers, lately I've been allowing my elbows to bend completely when I open my arms putting my forearms parallel with the cable, essentially neutral (is that clear?). All the load goes to my upper arms and chest as I pull my elbows close together while pushing my hands straight out in front of me(make sense?) 3-4 sets decline with 42lbs weight each side. 8 reps to failure or close to failure. I then switch to flat crossovers. Same weight and reps to failure. No pain during or after besides normal muscle pain.

Back: 4 sets of lat pulldowns with bar. 6-8 reps to failure. 130 lbs. Switch to seated row with single hand grips. 4 sets, 6-8 reps to failure. 140lbs. I also use hooks to take the pressure off my elbows, to avoid medial epicondylitis. Seems to work.

Calves: Standing raises with machine. 5 sets, 9-10 reps, 230lbs. I might increase the weight this Monday.

Quads: The last time I did the hack squat I noticed a "new" twinge of pain in my right knee, so I've switched to a leg press machine where the seat moves while the foot platform is stationary. I'm only at 230lbs for ~8 reps. 3-4 sets, close to failure. I intend to increase the sets to 4 this Monday. I might even switch to the regular plate loaded leg press once I'm confident my knee is okay. My legs are extremely skinny which I blame on poor genes, at least partly. Runs in the family.

As for red light therapy, I purchased an LED unit off eBay a few years ago. The wave frequencies have to be the right frequencies. It ran about $250. I just sit on the couch naked, and stand the unit between my legs (4-6 inches away) while holding it in place with my hands for 20 minutes. It covers from the top of my head to my jewels.

Cardio: What's that? Seriously, I abandoned that a few months ago. I was doing 30 minutes on an elliptical type unit, 3 times per week. I know I have to return to doing it. So boring...

The reason I go to failure, or within 1 rep, and keep my rep range under 10 is this:

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

I'm working on the photo. Thanks!

@Roguejim

I am currently taking proteolytic enzymes, but the bottle is almost empty. I might switch to this product per my nurses recommendation. Do you have anything you would suggest? https://ayushprofessional.com/products/probiotic-100b

I dont have specific views on brands, as long as over 30billion cfu.

I have plenty if bloodwork. I posted my FREE T of 64,4. Do you need more? TOTAL T is about useless in my opinion.

How about the rest of the bloods? liver kidney values thyroid etc?

EXERCISES: Chest. I have very long arms and always tear up my shoulders with the barbell bench press. I pin my shoulder blades back, but I still have problems. So, I'm stuck with cable crossovers for now. I might return to the dumbbell press or flys in the future. When I do crossovers, lately I've been allowing my elbows to bend completely when I open my arms putting my forearms parallel with the cable, essentially neutral (is that clear?). All the load goes to my upper arms and chest as I pull my elbows close together while pushing my hands straight out in front of me(make sense?) 3-4 sets decline with 42lbs weight each side. 8 reps to failure or close to failure. I then switch to flat crossovers. Same weight and reps to failure. No pain during or after besides normal muscle pain.

Back: 4 sets of lat pulldowns with bar. 6-8 reps to failure. 130 lbs. Switch to seated row with single hand grips. 4 sets, 6-8 reps to failure. 140lbs. I also use hooks to take the pressure off my elbows, to avoid medial epicondylitis. Seems to work.

Calves: Standing raises with machine. 5 sets, 9-10 reps, 230lbs. I might increase the weight this Monday.

Quads: The last time I did the hack squat I noticed a "new" twinge of pain in my right knee, so I've switched to a leg press machine where the seat moves while the foot platform is stationary. I'm only at 230lbs for ~8 reps. 3-4 sets, close to failure. I intend to increase the sets to 4 this Monday. I might even switch to the regular plate loaded leg press once I'm confident my knee is okay. My legs are extremely skinny which I blame on poor genes, at least partly. Runs in the family.

I would say lets talk more when you train tomorrow tell us what you're doing day by day to start as it goes.

As for red light therapy, I purchased an LED unit off eBay a few years ago. The wave frequencies have to be the right frequencies. It ran about $250. I just sit on the couch naked, and stand the unit between my legs (4-6 inches away) while holding it in place with my hands for 20 minutes. It covers from the top of my head to my jewels.

you have a picture of the lamp?
what brand?

I'm working on the photo. Thanks!

ok waiting on this picture

 

[Mobster]

Nice to see someone here as old, or older, than me and kicking ass

 

[ceo]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

bros 9 hours of sleep hell yeah. this is solid. the training also on point big reps @Roguejim

 

[2Thick]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

240mgs a week HRT is a cycle. its way too high. @Roguejim you need to be careful and monitor your bloods closely.

 

[Ulter]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

good job on 9 hours of sleep. it is looking good. the set routine is on point @Roguejim

 

[ROIDDERS]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

@Roguejim this one is looking sweet! the training is on point. i also love the sets/rep ranges

 

[Roguejim]

Thanks for the comments. I'll post more tomorrow after my workout.

 

[Roguejim]

240mgs a week HRT is a cycle. its way too high. @Roguejim you need to be careful and monitor your bloods closely.

What exactly does "too high" mean? Compared to what? I started out on cream, but I wasn't absorbing it. My nurse switched me to 200mg per week, injected, but my anxiety was still hanging in there. She moved me to 240, and all symptoms were abated. Other blood markers have improved like morning glucose...That's optional for me. Symptom resolution is king, not arbitrary reference ranges from a lab. If you're familiar with Dr. Neal Rouzier, then you know where I'm coming from. Thanks for the input, honestly.

 

[Roguejim]

@Roguejim

I dont have specific views on brands, as long as over 30billion cfu.

How about the rest of the bloods? liver kidney values thyroid etc?

I would say lets talk more when you train tomorrow tell us what you're doing day by day to start as it goes.

you have a picture of the lamp?
what brand?

ok waiting on this picture

This unit looks almost identical to what I have. The "nm's" are correct, too. Blood work tomorrow, (you'll shit at my estradiol number...)and photo. Thanks . https://www.ebay.com/itm/3966602295...vRa9PMzAV1q5pRQSFVdpmTWBC80=|tkp:BFBMsr6XlI5m

 

[Noah Wixx]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

That's some hard trianing at that age i like seeing that

 

[Roguejim]

I forgot the Day 2 exercises. Dumb.

SHOULDERS: My version of a front raise is with the cable. If I'm working my right shoulder, I position the cable pulley at elbow height, about 2 ft behind my right elbow. I grip the hand grip about halfway between a palms-up, and thumbs position. I keep my upper arm close to my side, my forearm is parallel to the ground, the cable is going straight back from my elbow to the pulley. I then push/punch with my arm straight forward but about chin high. Kind of like a martial arts punch, I guess. I like that it's an early phase load and I can start the move with my elbow/upper arm as far back as I want, keeping my forearm parallel to the ground. I do 3-4 sets, 10 reps. I'm up to 50lbs per side, but I might bump it up next time to get my reps under 10. I'll see how my shoulder handles it. I then do a typical cable side raise with the pulley at hand height, hanging from my side. 3-4 sets, 8-10 reps, 12.5lbs, but I'll bump it up 3 lbs next time.

HAMSTRINGS: I use a seated hamstring chair. There is also another machine where you lay face down, but I haven't tried that one. Is there a difference? 3-5 sets, 8-9 reps, 130 lbs. Easily my worst move.

BICEPS: I start with either a standing or seated DB curl. I can do more reps standing for some reason. I move both DBs simultaneously. If I alternate, I get elbow pain( medial epicondylitis) in the left elbow for some reason. I must be doing something slightly different for that to happen. 4sets, 7-8 reps, 35lbs. I then move the back support on the bench to about 30-40 degrees to get a full stretch at the bottom. I drop the weight to either 27.5 or 30lbs. I'm careful not to swing my elbow forward on the concentric, but keep it pointing at the floor. 4 sets, 6-7 reps. I think if I give myself an extra minute of rest after the last exercise, I can get a couple of extra reps.

ABS: I've neglected my abs for at least a couple of months. I was doing five sets of crunches on an incline bench holding a 25 or 30lb DB at my stomach. I was doing 15 reps for the first set, but dropped down to 10 reps for the remaining 4 sets.

More info tomorrow after my workout. Thanks again.

 

[Npcclassicphysique champ]

I forgot the Day 2 exercises. Dumb.

SHOULDERS: My version of a front raise is with the cable. If I'm working my right shoulder, I position the cable pulley at elbow height, about 2 ft behind my right elbow. I grip the hand grip about halfway between a palms-up, and thumbs position. I keep my upper arm close to my side, my forearm is parallel to the ground, the cable is going straight back from my elbow to the pulley. I then push/punch with my arm straight forward but about chin high. Kind of like a martial arts punch, I guess. I like that it's an early phase load and I can start the move with my elbow/upper arm as far back as I want, keeping my forearm parallel to the ground. I do 3-4 sets, 10 reps. I'm up to 50lbs per side, but I might bump it up next time to get my reps under 10. I'll see how my shoulder handles it. I then do a typical cable side raise with the pulley at hand height, hanging from my side. 3-4 sets, 8-10 reps, 12.5lbs, but I'll bump it up 3 lbs next time.

HAMSTRINGS: I use a seated hamstring chair. There is also another machine where you lay face down, but I haven't tried that one. Is there a difference? 3-5 sets, 8-9 reps, 130 lbs. Easily my worst move.

BICEPS: I start with either a standing or seated DB curl. I can do more reps standing for some reason. I move both DBs simultaneously. If I alternate, I get elbow pain( medial epicondylitis) in the left elbow for some reason. I must be doing something slightly different for that to happen. 4sets, 7-8 reps, 35lbs. I then move the back support on the bench to about 30-40 degrees to get a full stretch at the bottom. I drop the weight to either 27.5 or 30lbs. I'm careful not to swing my elbow forward on the concentric, but keep it pointing at the floor. 4 sets, 6-7 reps. I think if I give myself an extra minute of rest after the last exercise, I can get a couple of extra reps.

ABS: I've neglected my abs for at least a couple of months. I was doing five sets of crunches on an incline bench holding a 25 or 30lb DB at my stomach. I was doing 15 reps for the first set, but dropped down to 10 reps for the remaining 4 sets.

More info tomorrow after my workout. Thanks again.

@Roguejim you are doing shoulders hamstrings and biceps? I'd like to see you split this brother leg day seperate

any pictures? we have been waiting

 

[2Thick]

What exactly does "too high" mean? Compared to what? I started out on cream, but I wasn't absorbing it. My nurse switched me to 200mg per week, injected, but my anxiety was still hanging in there. She moved me to 240, and all symptoms were abated. Other blood markers have improved like morning glucose...That's optional for me. Symptom resolution is king, not arbitrary reference ranges from a lab. If you're familiar with Dr. Neal Rouzier, then you know where I'm coming from. Thanks for the input, honestly.

at 240mgs you are putting a tremendous amount of pressure on your organs. did they not tell you that part? that you are now more likely to get blood clots, stroke and kidney damage? i'm not familiar with that doctor but from googling him he is just a TRT clinic doctor trying to get your wallet, he isn't some sort of genius but he sure knows how to market himself online as a 'pioneer of trt' lol. yeah okay. !

no doubt you felt 'better' on more TRT. its MORE hormones! its like saying I feel better on more pizza or cake. doesn't mean its beneficial and it will eventually catch up to you

 

[RoySimpson]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

@Roguejim looking forward to following bro!

 

[ballin2504]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

@Roguejim nice start to the log man. Welcome aboard! Can’t wait to see how well you do

 

[25homes]

I'm a 67 year old in the U.S. 6'2", 185-190lbs. Ectomorph, I'd say. If I need to post a photo, let me know. My goal is to maximize muscle mass and retain it as long as possible, and to extend my quality of life. At my age, I don't think I'd be willing to cycle on any steroids that the younger bucks do unless there was some compelling reason. I'd certainly consider HGH, or various peptides to add to my testosterone.

TRT 240ml per week, split into 2 doses, 3 years. Have felt great on this dose with no side effects that I know of...acne...anger...Bloodwork every 6 months per my hormone nurse. FREE T 64.4 as of May, 2025. FWIW, I'm in the "Dr. Rouzier" school of thought when it comes to HRT, i.e., symptoms over numbers. So is my nurse, luckily. As an aside, I consulted Dr. Scott Howell, PhD before embarking on HRT. He reviewed all my labs and the proposed protocols that my nurse wanted me to do. I figured if I can't trust him, I'm screwed.

Supplements:
desiccated thyroid
DHEA Pregnenolone
High dose Melatonin
Ascorbic acid powder, and tablets
B-12, methylated
B-100 complex
D3
Citrulline
Proline/Lysine/Ascorbic acid taken together (based on the Pauling Theory of Heart Disease)
Selenium
Zinc Picolinate
Magnesium Glycinate
Panax Ginseng
Green Tea Extract
Quercetin
EPA Fish Oil
NMN (nicotinamide mononucleotide)
Tadalafil
I should add that I use red light therapy daily covering from the top of my head to my groin. I believe this may have kept my testicles from shrinking at all. I also think it may be keeping my natural production of testosterone limping along.

TRAINING:
Have been training for only 8 years, but at least I've been consistent. I do chest, back, calves and quads/glutes on Mondays; arms, shoulders hamstrings on Tuesdays. Wednesday OFF. Thursday and Fridays repeat Monday and Tuesday. Weekends OFF. I'm open to changing this routine.
Total sets per week:
Chest: 12
Back: 16
Calves 6-10
Quads: 10
Triceps: 12-16
Biceps: 12-16
Shoulders: 12-16
Hams: 6-10
Abs: Inconsistent, but was doing 6-10 sets per week on an incline bench with additional weight. A couple of years ago, I went keto and dropped 20 lbs. I was 168 lbs, and way to thin. Felt fine but, I looked like Hell. Still no abs at that weight.


I take all sets to failure. I keep my rep range between 7-10. Cardio is nonexistent at this time. Of course, I need to get back on it. No aches or pains to speak of. I used to have lower back pain do to a degenerative disc (L5), but it hasn't been an issue at all since I learned to stretch it out properly, and workout. Occasionally, I will get medial epicondylitis, but that is gone at this time.



Sleep: ~9 hours

Great start