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Approved Log My first testosterone cycle

Cdub9945 said:
This is the cardio from 7-25
Click to expand...
Very nice job on the cardio. I think everybody whether they're big or small needs to do their cardio daily, you got to build a strong body. @Cdub9945 And you got to build a strong heart.
 
Ulter said:
Very nice job on the cardio. I think everybody whether they're big or small needs to do their cardio daily, you got to build a strong body. @Cdub9945 And you got to build a strong heart.
Click to expand...
Absolutely. I don’t incorporate cardio a whole lot during my training sessions but that’s because I work construction and pretty much doing cardio all day long. But I like to hit a really good session once during the weekend if I can.
 
Cdub9945 said:
7-25 CHEAT AND TRIES



hammer strength flat bench chest press

3 pates each side 3x5

1 plate and a 35 1x12 & 1x8



DECLINE BENCH

205lb 1x8

135 2x12



INCLINE SMITH-

90lb 1x12

140lb 1x1

(I’m feeling weak today, not sure what’s going on. 140 is my usual weight on this but I have to go back down to 90. I couldn’t even get a full rep at 140)

90lb 1x9



SEATED FLY MACHINE-

100lb 1x12

(my chest is feeling really fatigued so I’m going to end my chest session and go to tries)



TRICEPS:

PUSHDOW ROPE

30lb 4x12

Triceps felt fatigued too so just went light. Also, my phone died until I was able to charge it on the treadmill so I can’t remember exact numbers so I’m just putting the exercises that I did. I didn’t do anything out of the normal as far as weights and rep ranges go though.



SINGLE ARM PUSHDOWN

3-4 sets



OVERHEAD EXTENSION STRAIGHT BAR

3-4 sets I think I did 40lb on this.



PUSHDOWN STRAIGHT BAR

3-4 sets of 50 lb



Finished with an hour on the treadmill.

I did a fast paced walk, with a 2 minute jog followed by a cool down slow paced walk for 3 minutes. During the job my heart rate got up to 154 bpm but during the walk it averaged at 123 bpm.



I’ve had my regular meals that I’ve meal prepped



It’s puts me at about

250 G protein

80g fat

And 100 g carbs.



I’m posting these log updates a little late I apologize. This one is for yesterday 7-26
Click to expand...
@Cdub9945 protein and fat looks good! carbs are also on point. this is a solid training session
 
Cdub9945 said:
7-25 CHEAT AND TRIES



hammer strength flat bench chest press

3 pates each side 3x5

1 plate and a 35 1x12 & 1x8



DECLINE BENCH

205lb 1x8

135 2x12



INCLINE SMITH-

90lb 1x12

140lb 1x1

(I’m feeling weak today, not sure what’s going on. 140 is my usual weight on this but I have to go back down to 90. I couldn’t even get a full rep at 140)

90lb 1x9



SEATED FLY MACHINE-

100lb 1x12

(my chest is feeling really fatigued so I’m going to end my chest session and go to tries)



TRICEPS:

PUSHDOW ROPE

30lb 4x12

Triceps felt fatigued too so just went light. Also, my phone died until I was able to charge it on the treadmill so I can’t remember exact numbers so I’m just putting the exercises that I did. I didn’t do anything out of the normal as far as weights and rep ranges go though.



SINGLE ARM PUSHDOWN

3-4 sets



OVERHEAD EXTENSION STRAIGHT BAR

3-4 sets I think I did 40lb on this.



PUSHDOWN STRAIGHT BAR

3-4 sets of 50 lb



Finished with an hour on the treadmill.

I did a fast paced walk, with a 2 minute jog followed by a cool down slow paced walk for 3 minutes. During the job my heart rate got up to 154 bpm but during the walk it averaged at 123 bpm.



I’ve had my regular meals that I’ve meal prepped



It’s puts me at about

250 G protein

80g fat

And 100 g carbs.



I’m posting these log updates a little late I apologize. This one is for yesterday 7-26
Click to expand...
@Cdub9945 bros EVO family got confidence in you. You making slow and steady progress, which is good. Seems like you got a lot of good things happening with cardio and training.
 
Cdub9945 said:
7-26 BACK AND BICEPS



MEAL ONE 11:30am

2 /12 oz of chicken

150 g of egg whites

—————-

I’m going to start posting pictures of my workout, I got an app that tracks it. So I’ll put be putting the exercise that I do but my reps and sets and weights will be posted in the pictures everyday.



BACK:

•LAT PULLDOWN WIDE GRIP

•CABLE ROW WIDE GRIP



BICEPS

DB PREACHER CURLS

LEANING BACK SEATED HAMMER CURLS

(On the lean backs I sit in a bench and lean it halfway back, just to keep more tension in the muscle for longer)



MEAL TWO 130pm- 11 oz of chicken

Sweet potato



MEAL THREE 8pm- white chicken chili

(Not sure how to track this but it’s no carb and full of chicken I’m just going to put 50 g of protein)

MACROS:
What I was able to track was
106g carbs
28g fat
207 protein
Click to expand...
What's with the lean back hammer curls?
 
Cdub9945 said:
7-25 CHEAT AND TRIES



hammer strength flat bench chest press

3 pates each side 3x5

1 plate and a 35 1x12 & 1x8



DECLINE BENCH

205lb 1x8

135 2x12



INCLINE SMITH-

90lb 1x12

140lb 1x1

(I’m feeling weak today, not sure what’s going on. 140 is my usual weight on this but I have to go back down to 90. I couldn’t even get a full rep at 140)

90lb 1x9



SEATED FLY MACHINE-

100lb 1x12

(my chest is feeling really fatigued so I’m going to end my chest session and go to tries)



TRICEPS:

PUSHDOW ROPE

30lb 4x12

Triceps felt fatigued too so just went light. Also, my phone died until I was able to charge it on the treadmill so I can’t remember exact numbers so I’m just putting the exercises that I did. I didn’t do anything out of the normal as far as weights and rep ranges go though.



SINGLE ARM PUSHDOWN

3-4 sets



OVERHEAD EXTENSION STRAIGHT BAR

3-4 sets I think I did 40lb on this.



PUSHDOWN STRAIGHT BAR

3-4 sets of 50 lb



Finished with an hour on the treadmill.

I did a fast paced walk, with a 2 minute jog followed by a cool down slow paced walk for 3 minutes. During the job my heart rate got up to 154 bpm but during the walk it averaged at 123 bpm.



I’ve had my regular meals that I’ve meal prepped



It’s puts me at about

250 G protein

80g fat

And 100 g carbs.



I’m posting these log updates a little late I apologize. This one is for yesterday 7-26
Click to expand...
@Cdub9945 meal prep is the way to go!
 
Cdub9945 said:
I did an hour of cardio then the 6 minutes was a cool down period
Click to expand...
i got it not bad
Cdub9945 said:
7-26 BACK AND BICEPS



MEAL ONE 11:30am

2 /12 oz of chicken

150 g of egg whites

—————-

I’m going to start posting pictures of my workout, I got an app that tracks it. So I’ll put be putting the exercise that I do but my reps and sets and weights will be posted in the pictures everyday.



BACK:

•LAT PULLDOWN WIDE GRIP

•CABLE ROW WIDE GRIP



BICEPS

DB PREACHER CURLS

LEANING BACK SEATED HAMMER CURLS

(On the lean backs I sit in a bench and lean it halfway back, just to keep more tension in the muscle for longer)



MEAL TWO 130pm- 11 oz of chicken

Sweet potato



MEAL THREE 8pm- white chicken chili

(Not sure how to track this but it’s no carb and full of chicken I’m just going to put 50 g of protein)

MACROS:
What I was able to track was
106g carbs
28g fat
207 protein
Click to expand...
yup the app will help us @Cdub9945
on the fats they too low you need higher fats if you low cabs
add omega 3 fats asap
 
Cdub9945 said:
Absolutely. I don’t incorporate cardio a whole lot during my training sessions but that’s because I work construction and pretty much doing cardio all day long. But I like to hit a really good session once during the weekend if I can.
Click to expand...
if you are hitting cardio at work no need to do it otherwise
 
What’s up guys? Yesterday was a rest day and today I’ve been sick. I did go to the gym and got a quick leg session in followed by 30 min cardio and 15 min sauna.
 

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Cdub9945 said:
What’s up guys? Yesterday was a rest day and today I’ve been sick. I did go to the gym and got a quick leg session in followed by 30 min cardio and 15 min sauna.
Click to expand...
Good gym day :D how sick are you? @Cdub9945
Cdub9945 said:
It was also recommended that I get some omega 3 fats in so I got some sardines and salmon. I will give you guys my diet for the week tomorrow because that’s when I’ll be coming everything for the week.
Click to expand...
Omega 3 get some fish oil caps easier.
Salmon is fine dont eat sardines too much heavy metal.
 
Cdub9945 said:
I was just told to keep my protein at 250, arcs at 100 and fat at 80 so that’s what I’ve been doing
Click to expand...
You're doing right.
 
Cdub9945 said:
Total macros for 7-29

1,837 calories

Carbs 71g

Fats 78g

Protein 201g





I’m still not feeling well so I got down as much food as I could today but still made the gym.
Click to expand...
Foods, you're sick so add chicken soup and high doses vitamin C D and multis and don't go to the gym 2 days. @Cdub9945
 
Nice workout Bru
 
Hey guys. I’m feeling better. I was able to get more food down today but I’ll be honest, I didn’t track it. I had sardines and a bagel for breakfast, about 8 oz of chicken for lunch. Sweet potato before the gym. (I was told to rest for two days but I’m feeling better so I just went and hit cardio to try and sweat the rest of this sickness out) I only did about 20 min on the treadmill and now I’m having 8 oz of salmon
 

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Cdub9945 said:
Hey guys. I’m feeling better. I was able to get more food down today but I’ll be honest, I didn’t track it. I had sardines and a bagel for breakfast, about 8 oz of chicken for lunch. Sweet potato before the gym. (I was told to rest for two days but I’m feeling better so I just went and hit cardio to try and sweat the rest of this sickness out) I only did about 20 min on the treadmill and now I’m having 8 oz of salmon
Click to expand...
You need to get an app and start tracking @Cdub9945
 
Cdub9945 said:
@LevButlerov
Possible gyno, kind of hard to tell because I do have the extra body fat.
No soreness or itchiness. But I do have a hard lump a couple inches from my nipple.
Click to expand...
Looks like gyno to me from the pic. @Cdub9945
What is your testosterone dose now? your ai dose now? when your last bloods?
 
Cdub9945 said:
test is 300mg a week. Ai is aromasin 12.5 once a week. Going to up it to EOD. My last bloods were about 4 weeks ago. My estrogen was at 42.
Click to expand...
@Cdub9945 switch aromasin EOD thats fine but you need tamoxifen, aromasin wont help alone, a SERM is needed
Get nolvadex (tamoxifen) from Greg @domestic-supply.com
https://domestic-supply.com/pct/nolvadex-tamoxifen
he ships fast! and start asap 40mgs ED on top of aromasin for 1 week and we will see week 2 at ED or EOD.
Cdub9945 said:
I have an app to track with but since I was sick the other day I’ve been eating really light. So I didn’t track today. Will start again tomorrow.
Click to expand...
I get it, start drinking soup if you sick.
 
LevButlerov said:
@Cdub9945 switch aromasin EOD thats fine but you need tamoxifen, aromasin wont help alone, a SERM is needed
Get nolvadex (tamoxifen) from Greg @domestic-supply.com
https://domestic-supply.com/pct/nolvadex-tamoxifen
he ships fast! and start asap 40mgs ED on top of aromasin for 1 week and we will see week 2 at ED or EOD.

I get it, start drinking soup if you sick.
Click to expand...
I ordered it. I’ve never used bitcoin before but I’m pretty sure I did it right. Thank you!
 
Cdub9945 said:
Okay, that’s all I have money for right now so whenever I’m getting closer to running out of them I’ll get another box.
Do you think they should get rid of the lump?
Click to expand...
No problem start with the nolvadex you get. yes it will help lump but "get rid of it" will take time and lets work on your diet. @Cdub9945
 
Cdub9945 said:
Hey guys, so there’s nothing I could be taking to keep my hair? I know I brought it up once but I figured I’d ask again. I’m shedding pretty bad haha.
Click to expand...
you can use finasteride but it has real bad sides, you shedding hair from just testosterone? @Cdub9945
 
Another question!!! How do you guys do your meal plans? Do you have an app ? I’m having a hard time calculating everything because I’m going to have to go through the whole grocery store and we it e everything down then go home and put it all together. Which I can do if I need to but it’d be convenient to have an app to help with it.
 
Cdub9945 said:
Okay thanks you! Maybe I’ll just have to start wearing a hat 🤷‍♂️ haha.
Click to expand...
shave it off
Cdub9945 said:
Another question!!! How do you guys do your meal plans? Do you have an app ? I’m having a hard time calculating everything because I’m going to have to go through the whole grocery store and we it e everything down then go home and put it all together. Which I can do if I need to but it’d be convenient to have an app to help with it.
Click to expand...
you can start by using something like cronometer.com app
plan out the macros

i suggest you check @Noah Wixx log he plans it well
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
 
7-31 legs and shoulders

MEAL ONE 10am - one cup of no fat Greek yogurt with 50g peanut butter.



MEAL TWO 230pm- protein shake



(I’m going to start listing my workouts like I did in the beginning, I’m not really liking using the app) sorry for the back and fourth.



———————————

LEGS:

Hack squat:

90lb 1x12

180lb 2x8 & 1x5

90lb 1x13 & 1x12



Leg curls single leg

35lb 1x15

70lb 3x12

45lb 1x15



Leg extensions

235lb 5x10





SHOULDERS:



Smith machine shoulder press:

90lb 2x12



Standing Lateral raises

15lb 5x15



Seated lateral raise machine

80lb 2x10 & 1x15



Rear delt machine single arm

85lb 3x12

———————————



THIRD MEAL- protein bar & can of tuna
 
8-1 CHEST & TRIES



MEAL ONE 10am- bagel and 15 grams of honey



——————————-

CHEST-



Warm up: 20 pushups

BENCH PRESS:

225lb 3x6



INCLINE DB:

65lb 2 x5 1/2



50lb 1x8 & 2x12



SEATED CABLE FLIES:

36 lb each side 3x10



TRICEPS-



PUSHDOWN ROPE:

36lb 1x10

44lb 5x10



OVERHEAD EXTENSION:

44lb 2x10

51lb 3x10



PUSHDOWN STRAIGHT BAR

55lb 2x10



OVERHEAD EXTENSION ROPE:



44lb 3x8



FOREARM CABLE CURLS (curling inward)

25 lb 10x10



SEATED FOREARM DB CURLS (curling outward)



10lb 10x10



Finish with 30 min treadmill



——————————-

MEAL TWO: 137g of ground beef, 170g sweet potato with tbsp cream cheese and 10 g honey



MEAL THREE- 160 g chicken breast
 
8-2 BACK AND BICEPS

MEAL ONE- bagel 10 g of honey and 100 g of chicken



MEAL TWO- 175 g of chicken, cup of rice, and 2 tbsp avocado oil

———————————————

BACK:



STRAIGHT ARM LAT PULLOVER

(Going to superset with lat pulldowns)

Warm up: 30lb 1x10

80lb 2x5





LAT PULLDOWN:

180lb 2x8



SEATED ROW MACHINE:

Warm up: 1 plate each side 1x10

2 plates: 1x5

3 plates: 4x8



ISO LATERAL HIGH ROW:

2 plates each side: 1x6

3 plates each side: 4x5

2 plates each side 3x12



DB ROWS:

(I’ve actually never done these before)

50lb 1x8

65lb 2x6



CABLE ROW:

75lb 1x25

180lb 1x5

150lb 3x8



BICEPS:



LEAN BACK HAMMER CURLS

(For these I lean a bench half way back and do seated hammer curls)



HAMMER PREACHER CURLS

25lb 3x8

————————

MEAL THREE- 1 cup of rice and protein shake avocado oil



MEAL FOUR- 175 g of chicken breast



CALORIES: 2,666

CARBS: 164g

FAT: 126g

PROTEIN:207g
 
Cdub9945 said:
7-31 legs and shoulders

MEAL ONE 10am - one cup of no fat Greek yogurt with 50g peanut butter.



MEAL TWO 230pm- protein shake



(I’m going to start listing my workouts like I did in the beginning, I’m not really liking using the app) sorry for the back and fourth.



———————————

LEGS:

Hack squat:

90lb 1x12

180lb 2x8 & 1x5

90lb 1x13 & 1x12



Leg curls single leg

35lb 1x15

70lb 3x12

45lb 1x15



Leg extensions

235lb 5x10





SHOULDERS:



Smith machine shoulder press:

90lb 2x12



Standing Lateral raises

15lb 5x15



Seated lateral raise machine

80lb 2x10 & 1x15



Rear delt machine single arm

85lb 3x12

———————————



THIRD MEAL- protein bar & can of tuna
Click to expand...

Cdub9945 said:
8-1 CHEST & TRIES



MEAL ONE 10am- bagel and 15 grams of honey



——————————-

CHEST-



Warm up: 20 pushups

BENCH PRESS:

225lb 3x6



INCLINE DB:

65lb 2 x5 1/2



50lb 1x8 & 2x12



SEATED CABLE FLIES:

36 lb each side 3x10



TRICEPS-



PUSHDOWN ROPE:

36lb 1x10

44lb 5x10



OVERHEAD EXTENSION:

44lb 2x10

51lb 3x10



PUSHDOWN STRAIGHT BAR

55lb 2x10



OVERHEAD EXTENSION ROPE:



44lb 3x8



FOREARM CABLE CURLS (curling inward)

25 lb 10x10



SEATED FOREARM DB CURLS (curling outward)



10lb 10x10



Finish with 30 min treadmill



——————————-

MEAL TWO: 137g of ground beef, 170g sweet potato with tbsp cream cheese and 10 g honey



MEAL THREE- 160 g chicken breast
Click to expand...

Cdub9945 said:
8-2 BACK AND BICEPS

MEAL ONE- bagel 10 g of honey and 100 g of chicken



MEAL TWO- 175 g of chicken, cup of rice, and 2 tbsp avocado oil

———————————————

BACK:



STRAIGHT ARM LAT PULLOVER

(Going to superset with lat pulldowns)

Warm up: 30lb 1x10

80lb 2x5





LAT PULLDOWN:

180lb 2x8



SEATED ROW MACHINE:

Warm up: 1 plate each side 1x10

2 plates: 1x5

3 plates: 4x8



ISO LATERAL HIGH ROW:

2 plates each side: 1x6

3 plates each side: 4x5

2 plates each side 3x12



DB ROWS:

(I’ve actually never done these before)

50lb 1x8

65lb 2x6



CABLE ROW:

75lb 1x25

180lb 1x5

150lb 3x8



BICEPS:



LEAN BACK HAMMER CURLS

(For these I lean a bench half way back and do seated hammer curls)



HAMMER PREACHER CURLS

25lb 3x8

————————

MEAL THREE- 1 cup of rice and protein shake avocado oil



MEAL FOUR- 175 g of chicken breast



CALORIES: 2,666

CARBS: 164g

FAT: 126g

PROTEIN:207g
Click to expand...
@Cdub9945 pretty good levels on the macros! I would cut rice if white and add brown rice. how much cardio did you do?
 
8-3 SHOULDERS & TRAPS

FINAL PIN FOR THIS 12 week cycle.

New plan at bottom of this log!!!





Normally I hit shoulders and legs but my legs are still sore from when I hit them the other day.



MEAL ONE 1130am- non fat Greek yogurt, half cup of cottage cheese and a sweet potato.



————————————-

SHOULDERS:



CABLE LATERAL RAISE:

10lb 3x10



LEANING DB LATERAL RAISE:

(On these I lean a bench half way back and put my knees up on the part where your ass goes and I lean over the back of the bench so I can keep constant tension in the muscle)



12.5lb 4x10





SHOULDER PRESS SMITH MACHINE:

90lb 4x12





REAR DELT FLY MACHINE:

85lb 4x12



REAR DELT FLY CABLE MACHINE

20lb 3x8



17.5lb 2x10



SEATED LATERAL RAISES DB

15lb 3x15

10lb 3x10



TRAPS:



CABLE SHRUGS STRAIGHT BAR

(On these I do a shrug then I bring the bar up to about my chin so I can get an extra squeeze on the muscle)



I’m also super setting these with face pulls

51lb 3x10





FACEPULLS:

44lb 3x10

——————————————-

MEAL TWO 4pm-

240g rice 2 tbsp avocado oil

Protein shake mixed with 1 tbsp avocado oil







MEAL THREE 6:30pm- 10oz of chicken



CALORIES: 2,172

CARBS: 116g

FAT: 84g

PROTEIN: 216g



POST CYCLE PLAN:



Today marks 12 weeks which brings this cycle to an end.



I am not sure if the body scan at my supplement world is 100% Accurate but it seems pretty close. Here are the stats:



STARTING BODY FAT: 26.6%

ENDING BODY FAT: 21.1%

STARTING MUSCLE MASS: 91.9lb

ENDING MUSCLE MASS: 103.8lb

STARTING WEIGHT: 217.5lb

ENDING WEIGHT: 228.8lb



I’m going to wait two weeks then start a TRT dose of 90-100mg a week. I’m only going to pin once a week instead of splitting the dose like I have been while on the cycle. Then I will get my blood drawn after I’ve been o the trt dose for a couple weeks and see what my levels are, I will share them with you guys and we will make adjustments if need be. I really appreciate all the support and knowledge that everyone has been giving me! I’m stoked that I found this forum and look forward to being a part of it from here on out.



I will also keep you guys in the loop on the gyno issue that has come up.



As far as training goes, I plan on taking a couple weeks and dropping the weight a little bit and really focusing on perfect form and higher reps. I’ve noticed some asymmetry in a couple of my muscles so I’m going to focus on targeting those areas as well. I think I’m going to start hitting one muscle group a day so I can really take time and focus on one group instead of fitting in two muscle groups per day. I haven’t mapped out my exact schedule yet though.
 
Cdub9945 said:
8-2 BACK AND BICEPS

MEAL ONE- bagel 10 g of honey and 100 g of chicken



MEAL TWO- 175 g of chicken, cup of rice, and 2 tbsp avocado oil

———————————————

BACK:



STRAIGHT ARM LAT PULLOVER

(Going to superset with lat pulldowns)

Warm up: 30lb 1x10

80lb 2x5





LAT PULLDOWN:

180lb 2x8



SEATED ROW MACHINE:

Warm up: 1 plate each side 1x10

2 plates: 1x5

3 plates: 4x8



ISO LATERAL HIGH ROW:

2 plates each side: 1x6

3 plates each side: 4x5

2 plates each side 3x12



DB ROWS:

(I’ve actually never done these before)

50lb 1x8

65lb 2x6



CABLE ROW:

75lb 1x25

180lb 1x5

150lb 3x8



BICEPS:



LEAN BACK HAMMER CURLS

(For these I lean a bench half way back and do seated hammer curls)



HAMMER PREACHER CURLS

25lb 3x8

————————

MEAL THREE- 1 cup of rice and protein shake avocado oil



MEAL FOUR- 175 g of chicken breast



CALORIES: 2,666

CARBS: 164g

FAT: 126g

PROTEIN:207g
Click to expand...
He good on the food. I cut up a rotisserie chicken today. That was my meal prep. @Cdub9945
 
Cdub9945 said:
I just cooked about 10 pounds of chicken for the week haha.
Click to expand...
food prep is outstanding! make sure you add some salt and store it in an airtight container, that will help preserve it much longer.
 
Cdub9945 said:
8-2 BACK AND BICEPS

MEAL ONE- bagel 10 g of honey and 100 g of chicken



MEAL TWO- 175 g of chicken, cup of rice, and 2 tbsp avocado oil

———————————————

BACK:



STRAIGHT ARM LAT PULLOVER

(Going to superset with lat pulldowns)

Warm up: 30lb 1x10

80lb 2x5





LAT PULLDOWN:

180lb 2x8



SEATED ROW MACHINE:

Warm up: 1 plate each side 1x10

2 plates: 1x5

3 plates: 4x8



ISO LATERAL HIGH ROW:

2 plates each side: 1x6

3 plates each side: 4x5

2 plates each side 3x12



DB ROWS:

(I’ve actually never done these before)

50lb 1x8

65lb 2x6



CABLE ROW:

75lb 1x25

180lb 1x5

150lb 3x8



BICEPS:



LEAN BACK HAMMER CURLS

(For these I lean a bench half way back and do seated hammer curls)



HAMMER PREACHER CURLS

25lb 3x8

————————

MEAL THREE- 1 cup of rice and protein shake avocado oil



MEAL FOUR- 175 g of chicken breast



CALORIES: 2,666

CARBS: 164g

FAT: 126g

PROTEIN:207g
Click to expand...
you are doing great on this! seems like you are really motivated. a lot of strong training splits @Cdub9945
 
Cdub9945 said:
8-2 BACK AND BICEPS

MEAL ONE- bagel 10 g of honey and 100 g of chicken



MEAL TWO- 175 g of chicken, cup of rice, and 2 tbsp avocado oil

———————————————

BACK:



STRAIGHT ARM LAT PULLOVER

(Going to superset with lat pulldowns)

Warm up: 30lb 1x10

80lb 2x5





LAT PULLDOWN:

180lb 2x8



SEATED ROW MACHINE:

Warm up: 1 plate each side 1x10

2 plates: 1x5

3 plates: 4x8



ISO LATERAL HIGH ROW:

2 plates each side: 1x6

3 plates each side: 4x5

2 plates each side 3x12



DB ROWS:

(I’ve actually never done these before)

50lb 1x8

65lb 2x6



CABLE ROW:

75lb 1x25

180lb 1x5

150lb 3x8



BICEPS:



LEAN BACK HAMMER CURLS

(For these I lean a bench half way back and do seated hammer curls)



HAMMER PREACHER CURLS

25lb 3x8

————————

MEAL THREE- 1 cup of rice and protein shake avocado oil



MEAL FOUR- 175 g of chicken breast



CALORIES: 2,666

CARBS: 164g

FAT: 126g

PROTEIN:207g
Click to expand...
@Cdub9945 nice job, i think your food intake is perfect for your situation. no need to go higher then that.
 
Cdub9945 said:
8-2 BACK AND BICEPS

MEAL ONE- bagel 10 g of honey and 100 g of chicken



MEAL TWO- 175 g of chicken, cup of rice, and 2 tbsp avocado oil

———————————————

BACK:



STRAIGHT ARM LAT PULLOVER

(Going to superset with lat pulldowns)

Warm up: 30lb 1x10

80lb 2x5





LAT PULLDOWN:

180lb 2x8



SEATED ROW MACHINE:

Warm up: 1 plate each side 1x10

2 plates: 1x5

3 plates: 4x8



ISO LATERAL HIGH ROW:

2 plates each side: 1x6

3 plates each side: 4x5

2 plates each side 3x12



DB ROWS:

(I’ve actually never done these before)

50lb 1x8

65lb 2x6



CABLE ROW:

75lb 1x25

180lb 1x5

150lb 3x8



BICEPS:



LEAN BACK HAMMER CURLS

(For these I lean a bench half way back and do seated hammer curls)



HAMMER PREACHER CURLS

25lb 3x8

————————

MEAL THREE- 1 cup of rice and protein shake avocado oil



MEAL FOUR- 175 g of chicken breast



CALORIES: 2,666

CARBS: 164g

FAT: 126g

PROTEIN:207g
Click to expand...
bro make sure you pumping the red meat. we want to see you push it. i want you to end up on stage as a champion and rep texas @Cdub9945
 
Cdub9945 said:
8-2 BACK AND BICEPS

MEAL ONE- bagel 10 g of honey and 100 g of chicken



MEAL TWO- 175 g of chicken, cup of rice, and 2 tbsp avocado oil

———————————————

BACK:



STRAIGHT ARM LAT PULLOVER

(Going to superset with lat pulldowns)

Warm up: 30lb 1x10

80lb 2x5





LAT PULLDOWN:

180lb 2x8



SEATED ROW MACHINE:

Warm up: 1 plate each side 1x10

2 plates: 1x5

3 plates: 4x8



ISO LATERAL HIGH ROW:

2 plates each side: 1x6

3 plates each side: 4x5

2 plates each side 3x12



DB ROWS:

(I’ve actually never done these before)

50lb 1x8

65lb 2x6



CABLE ROW:

75lb 1x25

180lb 1x5

150lb 3x8



BICEPS:



LEAN BACK HAMMER CURLS

(For these I lean a bench half way back and do seated hammer curls)



HAMMER PREACHER CURLS

25lb 3x8

————————

MEAL THREE- 1 cup of rice and protein shake avocado oil



MEAL FOUR- 175 g of chicken breast



CALORIES: 2,666

CARBS: 164g

FAT: 126g

PROTEIN:207g
Click to expand...
@Cdub9945 bros this a championship style training. can tell you getting some good guidance in your journey so far. let us know any questions that come up
 
ceo said:
@Cdub9945 bros this a championship style training. can tell you getting some good guidance in your journey so far. let us know any questions that come up
Click to expand...
Thank you! I’ve really been busting my ass as far as training goes. I’ve been trying to get my diet on track. Just learning how to get my macros in the most efficient way.
I plan on switching up my training now that I’m at the end of my cycle. I’m going to focus more on proper form, go a little lighter on the weight but up my reps for a couple weeks or a month so I can give my joints a little recuperation and phone on my muscles that are a little asymmetrical.
 
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Reactions: ceo
Cdub9945 said:
8-3 SHOULDERS & TRAPS

FINAL PIN FOR THIS 12 week cycle.

New plan at bottom of this log!!!





Normally I hit shoulders and legs but my legs are still sore from when I hit them the other day.



MEAL ONE 1130am- non fat Greek yogurt, half cup of cottage cheese and a sweet potato.



————————————-

SHOULDERS:



CABLE LATERAL RAISE:

10lb 3x10



LEANING DB LATERAL RAISE:

(On these I lean a bench half way back and put my knees up on the part where your ass goes and I lean over the back of the bench so I can keep constant tension in the muscle)



12.5lb 4x10





SHOULDER PRESS SMITH MACHINE:

90lb 4x12





REAR DELT FLY MACHINE:

85lb 4x12



REAR DELT FLY CABLE MACHINE

20lb 3x8



17.5lb 2x10



SEATED LATERAL RAISES DB

15lb 3x15

10lb 3x10



TRAPS:



CABLE SHRUGS STRAIGHT BAR

(On these I do a shrug then I bring the bar up to about my chin so I can get an extra squeeze on the muscle)



I’m also super setting these with face pulls

51lb 3x10





FACEPULLS:

44lb 3x10

——————————————-

MEAL TWO 4pm-

240g rice 2 tbsp avocado oil

Protein shake mixed with 1 tbsp avocado oil







MEAL THREE 6:30pm- 10oz of chicken



CALORIES: 2,172

CARBS: 116g

FAT: 84g

PROTEIN: 216g



POST CYCLE PLAN:



Today marks 12 weeks which brings this cycle to an end.



I am not sure if the body scan at my supplement world is 100% Accurate but it seems pretty close. Here are the stats:



STARTING BODY FAT: 26.6%

ENDING BODY FAT: 21.1%

STARTING MUSCLE MASS: 91.9lb

ENDING MUSCLE MASS: 103.8lb

STARTING WEIGHT: 217.5lb

ENDING WEIGHT: 228.8lb



I’m going to wait two weeks then start a TRT dose of 90-100mg a week. I’m only going to pin once a week instead of splitting the dose like I have been while on the cycle. Then I will get my blood drawn after I’ve been o the trt dose for a couple weeks and see what my levels are, I will share them with you guys and we will make adjustments if need be. I really appreciate all the support and knowledge that everyone has been giving me! I’m stoked that I found this forum and look forward to being a part of it from here on out.



I will also keep you guys in the loop on the gyno issue that has come up.



As far as training goes, I plan on taking a couple weeks and dropping the weight a little bit and really focusing on perfect form and higher reps. I’ve noticed some asymmetry in a couple of my muscles so I’m going to focus on targeting those areas as well. I think I’m going to start hitting one muscle group a day so I can really take time and focus on one group instead of fitting in two muscle groups per day. I haven’t mapped out my exact schedule yet though.
Click to expand...
you are def busting your tail. just don't over train man. @Cdub9945 its about keeping things under control too not just going balls out
 
Cdub9945 said:
Thank you! I’ve really been busting my ass as far as training goes. I’ve been trying to get my diet on track. Just learning how to get my macros in the most efficient way.
I plan on switching up my training now that I’m at the end of my cycle. I’m going to focus more on proper form, go a little lighter on the weight but up my reps for a couple weeks or a month so I can give my joints a little recuperation and phone on my muscles that are a little asymmetrical.
Click to expand...
bros the key is food prep all the way
 
Starting these now. 40mg a day with wromasin 12.5 EOD. But my question is, if I just took my last pin of this cycle will I still need to continue to aromasin to help with the gyno? Or will I not need aromasin because I won’t aromatize anymore since cycle is over?

Nolvadex from domestic supply .com
 

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Cdub9945 said:
Starting these now. 40mg a day with wromasin 12.5 EOD. But my question is, if I just took my last pin of this cycle will I still need to continue to aromasin to help with the gyno? Or will I not need aromasin because I won’t aromatize anymore since cycle is over?
Click to expand...
@Cdub9945 stay on aromasin 12.5mgs EOD for 1 week, and nolvadex 40mgs ED.
And what do you mean last shot?
you are doing what after this, TRT right? not PCT with a gyno situation.
 
Cdub9945 said:
Starting these now. 40mg a day with wromasin 12.5 EOD. But my question is, if I just took my last pin of this cycle will I still need to continue to aromasin to help with the gyno? Or will I not need aromasin because I won’t aromatize anymore since cycle is over?

Nolvadex from domestic supply .com
Click to expand...
was going to comment I love the @domestic-supply.com touchdown, good tamoxifen box :D @Cdub9945
 
LevButlerov said:
@Cdub9945 stay on aromasin 12.5mgs EOD for 1 week, and nolvadex 40mgs ED.
And what do you mean last shot?
you are doing what after this, TRT right? not PCT with a gyno situation.
Click to expand...
TRT because my test was already low. I’ve been on trt from my doctor in the past so I’m just going to start that again.
 
Cdub9945 said:
TRT because my test was already low. I’ve been on trt from my doctor in the past so I’m just going to start that again.
Click to expand...
TRT should be 200mgs for you I saw your low test before. @Cdub9945
 
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