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Approved Log My first testosterone log

Zacel

Zacel

V.I.P.
EVO Logger
hey all this is my first log been on and off training for 8 years mostly with out peds just back to training for 12 weeks had about a 12 month break due to bad life decisions trying to get dialled in again been going well so far

Age 34
Weight 89kg
Height 173
Body fat unsure maybe 16%

Ped use started my cycle running 400mg of hybrids labs test e 250mg spilt the dose Monday Thursday with 12.5 aromisn on each pin day for 3 weeks then then started hybrids labs raw anavar at 60mg and clen 20 mcg a week and up the dose each week 20mcg till around 120mcg sat on that dose for 2 weeks then stopped the orals after full 8 weeks then I up the dose of test till 500mg that was 2 weeks ago so I’m 13 weeks on also running 250iu of hcg twice a week

Sups
Nac 1200mg a day
Tudca 500mg a day
Multivitamins
1500 mg glucosamine
300mg magnesium
500 vitamin c
10mg cbd and 10mg Thc oil for sleep
I did try n2 guard but for the price and the research I found on majority of the shit in it isn’t proven to aid cycle support In my opinion

Training
6 day spilt sometimes 5 depending how I feel
Monday Legs and calves with biceps
Tuesday chest and triceps
Wednesday back biceps and calves
Thrusday day off
Friday legs and calves
Saturday 5km morning walk breakfeast then shoulders and traps
Sunday 5 km walk breakfeast then triceps and biceps all superset

Diet is clean as thru out the week Saturday Sunday ain’t the best catching up with mates on the beers etc

I was counting macros at the start but just winging lately

Fasting till around 10 then 4 boiled eggs
Then lunch 150g white rice in some stir fry type with 200g of some kind of meat
Snacks 2 tins of tuna protein shake 200g of steak then after work train another shake then dinner around 8pm 4 whole eggs and 300grams of chicken or steak with a tin of baked beans when i was counting macros was around 2400 cals 250 grams protein roughly I think


My goals are to dial in my training and diet looking to get lean as possible and lift heavy and lay off the beers on the weekend I’m about to start a 4 days no carbs and try dry out a bit thinking of running my cycle of 500 mg for unit 20 weeks then go on cruise of 200mg for 3 months I’ll post my recent bloods and recent photo I took this morning cheers evo family hope my log is right and appreciate all the help I can get from u all
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Hell yea brother. Good to see you got the log up.

Good to see your getting a good amount of protein in per day. 250g is solid. That weekday diet appears clean. Maybe try get some more cardio in on the weekends if your eat or drinking a bit more those days.

How is your training intensity in the gym? Making progressions steadily?
 
HybridLabs said:
Hell yea brother. Good to see you got the log up.

Good to see your getting a good amount of protein in per day. 250g is solid. That weekday diet appears clean. Maybe try get some more cardio in on the weekends if your eat or drinking a bit more those days.

How is your training intensity in the gym? Making progressions steadily?
Click to expand...
Cheers bro yea the intensity is there good lifting heavy haven’t really hit a plateau atm I did with chest so I did a strength session on bench last week trying to build up to 3 plates each side
 
Seems like your current goal is to recomp a bit? Some lean gains while losing a bit of fat?

Is that correct bro?
 
Zacel said:
hey all this is my first log been on and off training for 8 years mostly with out peds just back to training for 12 weeks had about a 12 month break due to bad life decisions trying to get dialled in again been going well so far

Age 34
Weight 89kg
Height 173
Body fat unsure maybe 16%

Ped use started my cycle running 400mg of hybrids labs test e 250mg spilt the dose Monday Thursday with 12.5 aromisn on each pin day for 3 weeks then then started hybrids labs raw anavar at 60mg and clen 20 mcg a week and up the dose each week 20mcg till around 120mcg sat on that dose for 2 weeks then stopped the orals after full 8 weeks then I up the dose of test till 500mg that was 2 weeks ago so I’m 13 weeks on also running 250iu of hcg twice a week

Sups
Nac 1200mg a day
Tudca 500mg a day
Multivitamins
1500 mg glucosamine
300mg magnesium
500 vitamin c
10mg cbd and 10mg Thc oil for sleep
I did try n2 guard but for the price and the research I found on majority of the shit in it isn’t proven to aid cycle support In my opinion

Training
6 day spilt sometimes 5 depending how I feel
Monday Legs and calves with biceps
Tuesday chest and triceps
Wednesday back biceps and calves
Thrusday day off
Friday legs and calves
Saturday 5km morning walk breakfeast then shoulders and traps
Sunday 5 km walk breakfeast then triceps and biceps all superset

Diet is clean as thru out the week Saturday Sunday ain’t the best catching up with mates on the beers etc

I was counting macros at the start but just winging lately

Fasting till around 10 then 4 boiled eggs
Then lunch 150g white rice in some stir fry type with 200g of some kind of meat
Snacks 2 tins of tuna protein shake 200g of steak then after work train another shake then dinner around 8pm 4 whole eggs and 300grams of chicken or steak with a tin of baked beans when i was counting macros was around 2400 cals 250 grams protein roughly I think


My goals are to dial in my training and diet looking to get lean as possible and lift heavy and lay off the beers on the weekend I’m about to start a 4 days no carbs and try dry out a bit thinking of running my cycle of 500 mg for unit 20 weeks then go on cruise of 200mg for 3 months I’ll post my recent bloods and recent photo I took this morning cheers evo family hope my log is right and appreciate all the help I can get from u allView attachment 52401View attachment 52395View attachment 52402View attachment 52403View attachment 52404View attachment 52402View attachment 52405View attachment 52406
Click to expand...
@Zacel now fully welcome to the EVO family :) happy to see you really sharing.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, I see your basic food but as you go would be nice to see
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.

supplements
what other supps you use?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred as you go, every 2 weeks or so
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more :)
 
First day of training for the week

Legs, calves,biceps

haven’t squated in almost 12 months got a back issue and ciatica nerve issue just did some scans last week

5 minute warm up exercise bike
Legs press worked up to heavy working set
Low foot placement first

240kgx12
240x12
240x10
240x10
240x8
Lowered the weight to 160kg high wide foot placement

4 setsx10

Walking lunges wide stepped 30kg 20 steps
18 steps
16 steps

Leg extensions unsure of the weight on the machine 5 sets x 12

Seated hamstring curls 5 sets x10

5 sets of 15 standing calve rasies

Biceps 20kg preacher curls 4 sets of 20 18 16 14

Cable hammer curls 5 sets of 20

Finshed with a 10minute cruise on the exercise bike
 
Zacel said:
First day of training for the week

Legs, calves,biceps

haven’t squated in almost 12 months got a back issue and ciatica nerve issue just did some scans last week

5 minute warm up exercise bike
Legs press worked up to heavy working set
Low foot placement first

240kgx12
240x12
240x10
240x10
240x8
Lowered the weight to 160kg high wide foot placement

4 setsx10

Walking lunges wide stepped 30kg 20 steps
18 steps
16 steps

Leg extensions unsure of the weight on the machine 5 sets x 12

Seated hamstring curls 5 sets x10

5 sets of 15 standing calve rasies

Biceps 20kg preacher curls 4 sets of 20 18 16 14

Cable hammer curls 5 sets of 20

Finshed with a 10minute cruise on the exercise bike
Click to expand...
Todays calorie count so far
 

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good job posting up these pictures
food looks really good
 
that watermelon looks terrific
I didn't even know that they grew watermelon in Australia
 
much respect for getting this log going
you've already posted your meals and your training great job
 
love you for this log so far
Up you're gonna get great results
 
the longer you can come off
the better it is to get your numbers back in line
 
did you ever get your blood work taken before you started steroids
that would have been a good red flag indicator
 
definitely find the way to donate blood
as others have said you're gonna have to just not tell them you use steroids just say you want to donate
 
Awesome start to the log man! I am definitely in to follow along. At 13 weeks on cycle already, to me that is too much. I would have stopped at 12 weeks. Are you doing blast/cruise just as a choice or is your cruise because you have low T?
 
Today training chest and triceps

100kg flat barbell bench that is including the 20 kg bar

6 reps 3 minute break
5 reps
5 reps
Drop set at 80kg

Incline dumbel press 40kg 7 reps
35kg 10 reps
30kg 10 reps

chest dips 15 reps x 3

Machine flyes 3 sets

Triceps rope pull downs 20 18 16
Sculls crusher 20kg I curl 15 13 10
Wide grip push down cable 20 20 20 20

Finshed with 20 minute incline walk trying to add cardio post work out

Cheers for all the feed back today and compliments much appreciated
 
Zacel said:
Today training chest and triceps

100kg flat barbell bench that is including the 20 kg bar

6 reps 3 minute break
5 reps
5 reps
Drop set at 80kg

Incline dumbel press 40kg 7 reps
35kg 10 reps
30kg 10 reps

chest dips 15 reps x 3

Machine flyes 3 sets

Triceps rope pull downs 20 18 16
Sculls crusher 20kg I curl 15 13 10
Wide grip push down cable 20 20 20 20

Finshed with 20 minute incline walk trying to add cardio post work out

Cheers for all the feed back today and compliments much appreciated
Click to expand...


Todays day of eating
 

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Zacel said:
Today training chest and triceps

100kg flat barbell bench that is including the 20 kg bar

6 reps 3 minute break
5 reps
5 reps
Drop set at 80kg

Incline dumbel press 40kg 7 reps
35kg 10 reps
30kg 10 reps

chest dips 15 reps x 3

Machine flyes 3 sets

Triceps rope pull downs 20 18 16
Sculls crusher 20kg I curl 15 13 10
Wide grip push down cable 20 20 20 20

Finshed with 20 minute incline walk trying to add cardio post work out

Cheers for all the feed back today and compliments much appreciated
Click to expand...

Zacel said:
Todays day of eating
Click to expand...
@Zacel you did it right I see training TOP gun with clean meals please update us more :)
 
Zacel said:
back and biceps
Barbel bent over rows 80kg x12
80x11 80x9 80x8 60kg 12 12
Lat pull downs 12 12 12 12
Seated rows 10 10 9 7
Face oils 15 15 13 12
Single arm rows 10x4
Biceps
Preacher curls 20kg 20 18 16 14
Wide grip curls 20kg 12 10 8
Cable Hamer curls 12 12 12
10 minute incline walk post work out
Click to expand...

Zacel said:
Todays food
Click to expand...
you're back perfect food day bro :)
 
stevesmi said:
Heck of a job on this workout
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Thanks bro I’m training legs tonight 2nd time for the week what’s ur thoughts on mixing this leg day up a bit difrent from the start of week my thoughts were to do the same sessions but start it the opposite way but a lighter weight higher volume maybe like 20 reps would this be a good way
 
Zacel said:
back and biceps
Barbel bent over rows 80kg x12
80x11 80x9 80x8 60kg 12 12
Lat pull downs 12 12 12 12
Seated rows 10 10 9 7
Face oils 15 15 13 12
Single arm rows 10x4
Biceps
Preacher curls 20kg 20 18 16 14
Wide grip curls 20kg 12 10 8
Cable Hamer curls 12 12 12
10 minute incline walk post work out
Click to expand...
Did you mean face pulls?
 
Zacel said:
Thanks bro I’m training legs tonight 2nd time for the week what’s ur thoughts on mixing this leg day up a bit difrent from the start of week my thoughts were to do the same sessions but start it the opposite way but a lighter weight higher volume maybe like 20 reps would this be a good way
Click to expand...
waiting on leg pump update :) @Zacel
 
nice food selection
 
I like the different training styles are doing
 
we love to see your success keep it up
 
I'm liking your training and your diet
 
Zacel said:
Yesterdays food took the day of training finshed work late then had a family dinner out I defently went over on the calories last night back on track today coffe and walk on the beach with my daughter then breakfeast then training shoulders
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mostly steak which is perfect, what kind of steak cut you using? any steak pics for the EVO brothers? :)
 

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Todays training shoulders

Dumbbell shoulder press

35kg reps 12 10 10 9



Dumbbell lateral raise

12.5kg reps 10 10 8 7



Barbel wide grip up right row

30kg reps 18 16 14 11



Cable lateral Raise

Unsure of the weight on our cable machines starts at 1 goes to 20

Setting 3 Reps 13 9 9 8



Rear delts seated wide grip row

Number 3 setting reps 15 15 15



Reverse pec deck machine

Setting 8 reps 17 17 15



Traps shrug machine

80kg reps 16 16 13 12

40kg drop set 14



Standing calve rasies machine

Setting 5 reps 22 15 13 10 10
 
Some of my food for the day no work today so fresh cooked meals
 

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Zacel said:
Todays training shoulders

Dumbbell shoulder press

35kg reps 12 10 10 9



Dumbbell lateral raise

12.5kg reps 10 10 8 7



Barbel wide grip up right row

30kg reps 18 16 14 11



Cable lateral Raise

Unsure of the weight on our cable machines starts at 1 goes to 20

Setting 3 Reps 13 9 9 8



Rear delts seated wide grip row

Number 3 setting reps 15 15 15



Reverse pec deck machine

Setting 8 reps 17 17 15



Traps shrug machine

80kg reps 16 16 13 12

40kg drop set 14



Standing calve rasies machine

Setting 5 reps 22 15 13 10 10
Click to expand...

Zacel said:
Some of my food for the day no work today so fresh cooked meals
Click to expand...

Zacel said:
Thanks bro was a great day stayed active good lift session was a bit of struggle to get the meals in for some reason still got 500 cals to go
Click to expand...

@Zacel great meals very clean today, and fresh too :) nice nature pics there, you're like in an amazing place man :)
training perfect on the laterals make sure to keep position tight
 
Biceps and triceps supersets



Wide grip curls cable machine

Setting 8 reps 18 16 14



Rope push downs cables

Setting 9 reps 20 17 17



Precher curls

20kg reps 18 17 16



20kg Skull crushers 20 17 14



Hamer curls cables

Setting 8 reps 20. 19 16



V bar push downs

Setting 9 reps 20 18 17



Seated over head extension cables

Setting 10 reps 20 18 14



Reverse grip curls

Setting5 20 16 12
 
Very nice training session keep it up
 
very nice mixture of exercises
 
keep up the good work man you're doing great
 
you won't go wrong with that type of cardio
 
you're pushing it hard keep it up
 
glad to see you're still motivated and pushing things
 
Nice work
 
Zacel said:
Leg day

5 minute exercise bike ride



Leg extensions

Setting 9 reps 13 12 10 10



Walking lunges 30kg sets 13 10 9 9



Leg press 160kg sets 14 13 13 10



Seated hamstring curls setting 11

Reps 11 11 9 5



Standing calf machine setting 7

Reps 16 13 13 10 7
Click to expand...
Wasn’t the best session tonight was feeling pretty flat still better then no session carbs were around 80 grams wich I consumed around 11am trained at 630 pm maybe that was the issue
 
Zacel said:
Leg day

5 minute exercise bike ride



Leg extensions

Setting 9 reps 13 12 10 10



Walking lunges 30kg sets 13 10 9 9



Leg press 160kg sets 14 13 13 10



Seated hamstring curls setting 11

Reps 11 11 9 5



Standing calf machine setting 7

Reps 16 13 13 10 7
Click to expand...
Zacel said:
Tonights dinner salmon eggs and snow
Peas
Click to expand...

great leg day and I like the meal pics keep sharing them with the EVO family @Zacel
 
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