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You will know if you're overtraining, if you start getting joint problems and inflammatior tendonitis in your joints
bro i over train but i'm on a ton of gear lol. that changes things
Thanks for the feedback guys.
This is probably a stupid question, but...
If I get on testosterone for a couple of months keeping my levels closer to the higher limit of the range, once I stop taking it, does it drop down to the current levels? In other words, if I bring my levels up, is there any chance thst my body will be able to keep it up after I stop using it or it would be the opposite?
This is probably a stupid question, but...
If I get on testosterone for a couple of months keeping my levels closer to the higher limit of the range, once I stop taking it, does it drop down to the current levels? In other words, if I bring my levels up, is there any chance thst my body will be able to keep it up after I stop using it or it would be the opposite?
@Engutc there are no stupid questions bro, we are your EVO family happy to support you
if you go on Testosterone no matter the dose, its a type of a cycle, so coming off you'd need self-TRT light or PCT bro
I dont see why you would stop using something that makes you feel great
any training updates?
On training I will write a bit of the recent history before I post my training today. I am all open for feedbacks, so please don't hesitate to comment if you read something that calls your attention..
I have been working out since I was 13. Always on and off and that always kept me in reasonable shape. I wasn't the strong guy, but never fat or skinny. Something in the middle, if that makes sense. In 2019 I moved to another country and life turned upside down. I stopped training completely, eating habits were terrible and social drinking was probably a 3 or 4x per week thing. During that period I gained 12kg of pure fat, going up to 105kg.
1.5 years ago I got back on track, started training everyday or at least 6x/week, got a better diet and almost don't drink anymore. Since then, I lost 15kg but gained a lot of muscles compared to how I was.
During this period I was training very hard, and started feeling pain on my elbow, then shoulders, then scapula and lower back. I believe, my biceps was strong enough to curl heavier loads but the forearms muscles didn't keep up with it, so I had injuries on my tendons and nerves and they spread to the shoulder, scapula and lower back.
It took me two months to fully recover and when I got back to the gym I decided to start over. Small loads, long reps, slow movements and slowly increasing the weights to make sure my whole body gets used to the training sessions before I increase to the weights I was once able to lift.
Anyways, this was my training today. I heard before that I could be overtraining, so if you think that as well, please let me know.
Chest
Inclined bench press dumbell
16kg / 15reps
24kg / 15reps
24kg / 15reps
26kg / 10reps
Bench press machine
22.5kg / 15reps
25kg / 12reps
25kg / 12reps
Inclined bench press machine
22.5kg / 15reps
22.5kg / 15reps
25kg / 12reps
Chest fly machine
50kg / 15reps
55kg / 12reps
55kg / 12reps
Crossover (as in declined bench press)
15kg / 15reps
15kg / 15reps
16.25kg / 10reps
Chest Dip (assisted) (I weight 93kg)
-50kg / 15reps
-40kg / 10reps
-40kg / 10reps
Triceps
Single arm cable triceps extension
7.5kg / 15reps
8.75kg / 12reps
8.75kg / 12reps
Overhead extension w/ rope
19kg / 15reps
19.5kg / 15reps
20kg / 15reps
Single arm cable neutral grip
10kg / 15reps
10kg / 12reps
10kg / 12reps
Overhead cable extension
7kg / 15reps
7kg / 15reps
7.5kg / 15reps
I have been working out since I was 13. Always on and off and that always kept me in reasonable shape. I wasn't the strong guy, but never fat or skinny. Something in the middle, if that makes sense. In 2019 I moved to another country and life turned upside down. I stopped training completely, eating habits were terrible and social drinking was probably a 3 or 4x per week thing. During that period I gained 12kg of pure fat, going up to 105kg.
1.5 years ago I got back on track, started training everyday or at least 6x/week, got a better diet and almost don't drink anymore. Since then, I lost 15kg but gained a lot of muscles compared to how I was.
During this period I was training very hard, and started feeling pain on my elbow, then shoulders, then scapula and lower back. I believe, my biceps was strong enough to curl heavier loads but the forearms muscles didn't keep up with it, so I had injuries on my tendons and nerves and they spread to the shoulder, scapula and lower back.
It took me two months to fully recover and when I got back to the gym I decided to start over. Small loads, long reps, slow movements and slowly increasing the weights to make sure my whole body gets used to the training sessions before I increase to the weights I was once able to lift.
Anyways, this was my training today. I heard before that I could be overtraining, so if you think that as well, please let me know.
Chest
Inclined bench press dumbell
16kg / 15reps
24kg / 15reps
24kg / 15reps
26kg / 10reps
Bench press machine
22.5kg / 15reps
25kg / 12reps
25kg / 12reps
Inclined bench press machine
22.5kg / 15reps
22.5kg / 15reps
25kg / 12reps
Chest fly machine
50kg / 15reps
55kg / 12reps
55kg / 12reps
Crossover (as in declined bench press)
15kg / 15reps
15kg / 15reps
16.25kg / 10reps
Chest Dip (assisted) (I weight 93kg)
-50kg / 15reps
-40kg / 10reps
-40kg / 10reps
Triceps
Single arm cable triceps extension
7.5kg / 15reps
8.75kg / 12reps
8.75kg / 12reps
Overhead extension w/ rope
19kg / 15reps
19.5kg / 15reps
20kg / 15reps
Single arm cable neutral grip
10kg / 15reps
10kg / 12reps
10kg / 12reps
Overhead cable extension
7kg / 15reps
7kg / 15reps
7.5kg / 15reps
Last edited:
Glad to see you started a log up. Can’t wait to follow along man. You have a good base and can make great strides if you stay serious
This was the training today. If there is a muscle thst I might be overttaining, this should be the one. But at the same time, shoulder trainin was the one that I suffered the most to do when I had my elbow, shoulder, scapula pains, so I am doing a lot of exercises and most of them are pretty light, just lots of repetition, trhing to get my joints, tendons, nerves to get used to it. I am struggling to take photos as I don't have anyone to take it for me right after trainong, and taking and posing at the same time is hard.
Shoulder / Traps
Seated shoulder press machine
20kg / 15 reps
40kg / 15reps
42.5kg / 12reps
45kg / 10reps
Lateral raise dumbell
8kg 15reps
9kg 12reps
9kg 10reps
Upright row cable
24.5kg 15reps
25kg 12 reps
25kg 12reps
Front raise
5kg 15reps
5kg 15 reps
5kg 15 reps
Single arm lateral raise
5kg 15 reps
5kg 15 reps
5kg 15 reps
Face pull rope
14kg 15reps
14kg 15 reps
14kg 15 reps
Shrug
28kg 15 rrps
30kg 15reps
32kg 15reps
Shoulder / Traps
Seated shoulder press machine
20kg / 15 reps
40kg / 15reps
42.5kg / 12reps
45kg / 10reps
Lateral raise dumbell
8kg 15reps
9kg 12reps
9kg 10reps
Upright row cable
24.5kg 15reps
25kg 12 reps
25kg 12reps
Front raise
5kg 15reps
5kg 15 reps
5kg 15 reps
Single arm lateral raise
5kg 15 reps
5kg 15 reps
5kg 15 reps
Face pull rope
14kg 15reps
14kg 15 reps
14kg 15 reps
Shrug
28kg 15 rrps
30kg 15reps
32kg 15reps
As many have said - test levels of 17 are quite respectable. I'm going to offer an alternative view to the 'stay natty' crowd. The questions I'd ask - have you finished having kids, and is training likely to be an ongoing lifestyle or are you still riding life's roller coaster.
For many of us we go in spurts - train hard for a few months then work / life / family gets in the way and before we know it - we haven't been to the gym in six months, we're 5 kgs up on the scales (and not in a good way), and back to pizza three nights per week.
Over 40 can be that magical zone where the kids are a bit older, the wife is less demanding (or has left all together), and work is leveling out in terms of travel, over time etc. Over 40 can be the beginning of the 'self care' era. Focus on your health, fix up your eating, develop discipline in your training. I always used to wonder why every Saturday morning I'd see crowds of cyclists in full kit tearing around the countryside - most of them 40+. Weekend triathlons always seem heavily weighted towards the over 40s. You'll see most people go one of two ways - either they've let themselves go completely, drinking every night, gut hanging over their belt, heart attack waiting to happen. Or they flip a switch and go full on into 'self care' mode - buy a shit ton of lycra, a $10k racing bike, take up CrossFit (none of which I endorse)
17 is a respectable level of natural T but 30 is better. Much better. 17 as a natty is about as good as you'll get. Sleep becomes more elusive and your test level will drop. A glass of wine and your test level will drop. Hit another birthday and your test level will drop. Alternatively - pin your test level up to 30 and it won't matter if you have a shit night sleep, won't matter if you have an extra glass of wine with friends, won't matter how many birthdays roll by. The cost becomes less of an issue - for TRT levels a vial should last you 3-4 months. Jump on a vendor special and buy 10 vials and you'll only have to restock every three years.
But I'd only recommend this if you've flipped the switch into 'self care' mode. If you're eating clean and training regularly you'll be in the best shape of your life. If you're still on the roller coaster you'll see no benefits but have the added pain of pinning twice a week. Chances are your time management will suck, you'll miss some pins, your hormones will be all over the shop and you'll be worse off than when you started. You'll be fatter and more sensitive to E2 side effects, gyno etc.
Looking at your log photos - you look pretty good. Most people your age look terrible so you'd already be top 10% age adjusted. Adding in T can be life changing, but it's a life time commitment. It's not hard, like cleaning your teeth every day and doing your laundry every weekend. If you can do that - you can do TRT. But if your socks and undies are piled up on the floor and you haven't cleaned your teeth in three days - you're probably not going have your life dialed in enough for TRT (or my favourite - Sports TRT)
For many of us we go in spurts - train hard for a few months then work / life / family gets in the way and before we know it - we haven't been to the gym in six months, we're 5 kgs up on the scales (and not in a good way), and back to pizza three nights per week.
Over 40 can be that magical zone where the kids are a bit older, the wife is less demanding (or has left all together), and work is leveling out in terms of travel, over time etc. Over 40 can be the beginning of the 'self care' era. Focus on your health, fix up your eating, develop discipline in your training. I always used to wonder why every Saturday morning I'd see crowds of cyclists in full kit tearing around the countryside - most of them 40+. Weekend triathlons always seem heavily weighted towards the over 40s. You'll see most people go one of two ways - either they've let themselves go completely, drinking every night, gut hanging over their belt, heart attack waiting to happen. Or they flip a switch and go full on into 'self care' mode - buy a shit ton of lycra, a $10k racing bike, take up CrossFit (none of which I endorse)
17 is a respectable level of natural T but 30 is better. Much better. 17 as a natty is about as good as you'll get. Sleep becomes more elusive and your test level will drop. A glass of wine and your test level will drop. Hit another birthday and your test level will drop. Alternatively - pin your test level up to 30 and it won't matter if you have a shit night sleep, won't matter if you have an extra glass of wine with friends, won't matter how many birthdays roll by. The cost becomes less of an issue - for TRT levels a vial should last you 3-4 months. Jump on a vendor special and buy 10 vials and you'll only have to restock every three years.
But I'd only recommend this if you've flipped the switch into 'self care' mode. If you're eating clean and training regularly you'll be in the best shape of your life. If you're still on the roller coaster you'll see no benefits but have the added pain of pinning twice a week. Chances are your time management will suck, you'll miss some pins, your hormones will be all over the shop and you'll be worse off than when you started. You'll be fatter and more sensitive to E2 side effects, gyno etc.
Looking at your log photos - you look pretty good. Most people your age look terrible so you'd already be top 10% age adjusted. Adding in T can be life changing, but it's a life time commitment. It's not hard, like cleaning your teeth every day and doing your laundry every weekend. If you can do that - you can do TRT. But if your socks and undies are piled up on the floor and you haven't cleaned your teeth in three days - you're probably not going have your life dialed in enough for TRT (or my favourite - Sports TRT)
Yah that's way too many working sets for shoulders. Especially a day after doing chest.
@Engutc Reviewing your training I agree with @RoidRage69 I would lower the volume on your shoulders, especially overall. Cut all sets to 2 sets and be VERY careful with overheads of any sorts due to long term shoulder injury.
Last weekend I played soccer with some friends and I over stretched my left thigh, so instead of training legs, yesterday I did only cardio. 1h of treadmill walking and running.
Next week I will be introducing 100mg/wk of Test E. From what you guys said my test levels are okay, but I am already done having kids and I want to give it a go and check if I will feel better with my test levels slightly higher. It will be a test to TRT.
I had a few jabs about 10 years ago, but I had no idea of what I was doing. I don't even know what dosage I was taking and don't remember how often it was.
This time I want to do it properly. I want to do blood tests and check how my body is responding. I want to make sure I am using it properly and taking the most out of it. Please give me ideas of how to do it properly.
I have a tendency to get acnes, I get them even from B12. Is there anything we can do to avoid or treat the acnes?
Next week I will be introducing 100mg/wk of Test E. From what you guys said my test levels are okay, but I am already done having kids and I want to give it a go and check if I will feel better with my test levels slightly higher. It will be a test to TRT.
I had a few jabs about 10 years ago, but I had no idea of what I was doing. I don't even know what dosage I was taking and don't remember how often it was.
This time I want to do it properly. I want to do blood tests and check how my body is responding. I want to make sure I am using it properly and taking the most out of it. Please give me ideas of how to do it properly.
I have a tendency to get acnes, I get them even from B12. Is there anything we can do to avoid or treat the acnes?
cardio is all good bro
how about we add some hgh to this TRT? @Engutc acne you can try adding DIM to your mix but start off with face and body anti-acne wash
but acne is food related too, can you share what you've been eating?
Thanks for the reply @Npcclassicphysique champ . I will do a research here on DIM. I had acne when I was a teenager, I don't have it anymore. But every time I took multis I would get a lot of acnes. So I tried different multis and all of them would give me acnes. Then I found out that B12 could be the cause, so I bought a multi without B12 and never had it again. But in regards to testo, everywhere I looked it says it givesbyou acnes, so I am trying to be prepared.
B12 can cause it but really you're doing high protein so many things can bro
