Please Scroll Down to See Forums Below 
Log to give everyone an idea of my lifestyle etc as I'm looking to start PEDs. If i do hop on a cycle the goal will be to bulk up a little, clean bulk pretty much just put on some muscle. Afterward I'd cut down and lean out.
Current weight: 60kg/132lbs
Height: 163cm/5"4
Cycle: none, natural. Still deciding on compound
Training: 1.5 yrs (started 45kg/99lbs, managed to stay relatively lean after +15kg/33lbs, though)
Current split: 6 days per week
Monday: Leg day (focus on glutes/hammies)
Tuesday: chest, biceps, delts
Wednesday: leg day (more focus on quads)
Thursday: back, triceps, delts
Friday: leg day (focus on glutes/hammies), bench press too.
Saturday: back and delts
Sunday: rest day. mobility, walking etc.
Cardio:
*typically* walk 60 minutes per day (I'm also a fast walker), plus 15 mins level 10 stairclimber after training. Past week had some other things to do hasn't been a priority but getting back on it. Lifting 6x per week rain or shine, though.
Maintainence calories: 2000-2100, eating around there.
Current diet:
Breakfast, lunch and dinner is always around 250g chicken breast with same amount of white potato, plus a few hundred grams pumpkin and/or frozen mixed veg. I never use oil/caloric seasonings.
Snacks: 3x per day, pretty random but can be a slice of toast or a small amount of cereal or something
Goal:
Right now maintaining until i am able to decide what compound will work best for me, looking to first gain a good amount of muscle but also watching out for virilisation. Then cutting after said cycle.
Link to my physique currently:
https://www.dropbox.com/s/2ddwpuo33x33rzd/Gym.jpg?dl=0
MY TRAINING:
Monday
- deadlifts (warm-up around 60kg 1 set of 6, then 80kg 3-4 sets of 6-8 reps)
- RDL (70kg, 4 sets 8-12 reps)
- hip thrust (depends which machine I'm using, but usually 80-100kg, 4 sets 10-12 reps)
- seated leg curl (35-40kg, 4 sets 8-10 reps)
- seated calf raises (40-50kg, 4 sets 12-14 reps)
Tuesday
- bench press (warm up 1 set of 30kg 6 reps, 4 sets 40kg 8-12 reps)
- shoulder press (4 sets 8-10 reps. I do these on a machine and the numbers are just numbers... not the actual weight i have no fkn clue. "Level 4" lol)
- DB lateral raises (7-8kg, 4×8-12)
- incline DB bicep curl (7-8kg, 4x10-12)
- EZ bar curl (15kg, 4x10-12)
Wednesday
- RDL (warm up 60kg 1 set of 6-8 reps, 70kg, 4 sets 8-12 reps)
- Squats (60kg, 4 sets 12-14 reps)
- hip thrust (80-100kg, 4 sets 10-12 reps)
- leg press (3 plates/120kg, 4 sets 10-12 reps)
- seated calf raises (40-50kg, 4 sets 12-14 reps)
Thursday
- lat pulldown (60kg, 4x12)
- mid row (60kg, 4x12)
- DB lateral raises (7-8kg, 4×8-12)
- cable tricep extension (15kg, 4x8)
- seated DB tricep extension (20kg, 4x12)
Friday
- bench press (warm up 1 set of 30kg 6 reps, 4 sets 40kg 8-12 reps)
- RDL (warm up 60kg 1 set of 6-8 reps, 70kg, 4 sets 8-12 reps)
- hip thrust (80-100kg, 4 sets 10-12 reps)
- leg press (3 plates/120kg, 4 sets 10-12 reps)
- seated leg curl (35-40kg, 4 sets 8-10 reps)
- seated calf raises (40-50kg, 4 sets 12-14 reps)
Saturday
- lat pulldown (60kg, 4x12)
- mid row (60kg, 4x12)
- seated row ("5", 4x10-12, no idea what the actual weight is just a number.)
- shoulder press (4x8-10, "4")
- DB lateral raises (7-8kg, 4×8-12)
Sunday
- Stretching and mobility (I do this every day, but just more of a focus on sunday/rest day)
- lots of walking, 15k steps average. Sometimes go to gym and do 15 mins level 10 stairclimber for fun.
side note***
Currently trying to maintain upper body, at the moment I'm focusing on growing lower body as I feel it's somewhat under developed. With the exception of bench press, which I'm actively trying to improve.
Current weight: 60kg/132lbs
Height: 163cm/5"4
Cycle: none, natural. Still deciding on compound
Training: 1.5 yrs (started 45kg/99lbs, managed to stay relatively lean after +15kg/33lbs, though)
Current split: 6 days per week
Monday: Leg day (focus on glutes/hammies)
Tuesday: chest, biceps, delts
Wednesday: leg day (more focus on quads)
Thursday: back, triceps, delts
Friday: leg day (focus on glutes/hammies), bench press too.
Saturday: back and delts
Sunday: rest day. mobility, walking etc.
Cardio:
*typically* walk 60 minutes per day (I'm also a fast walker), plus 15 mins level 10 stairclimber after training. Past week had some other things to do hasn't been a priority but getting back on it. Lifting 6x per week rain or shine, though.
Maintainence calories: 2000-2100, eating around there.
Current diet:
Breakfast, lunch and dinner is always around 250g chicken breast with same amount of white potato, plus a few hundred grams pumpkin and/or frozen mixed veg. I never use oil/caloric seasonings.
Snacks: 3x per day, pretty random but can be a slice of toast or a small amount of cereal or something
Goal:
Right now maintaining until i am able to decide what compound will work best for me, looking to first gain a good amount of muscle but also watching out for virilisation. Then cutting after said cycle.
Link to my physique currently:
https://www.dropbox.com/s/2ddwpuo33x33rzd/Gym.jpg?dl=0
MY TRAINING:
Monday
- deadlifts (warm-up around 60kg 1 set of 6, then 80kg 3-4 sets of 6-8 reps)
- RDL (70kg, 4 sets 8-12 reps)
- hip thrust (depends which machine I'm using, but usually 80-100kg, 4 sets 10-12 reps)
- seated leg curl (35-40kg, 4 sets 8-10 reps)
- seated calf raises (40-50kg, 4 sets 12-14 reps)
Tuesday
- bench press (warm up 1 set of 30kg 6 reps, 4 sets 40kg 8-12 reps)
- shoulder press (4 sets 8-10 reps. I do these on a machine and the numbers are just numbers... not the actual weight i have no fkn clue. "Level 4" lol)
- DB lateral raises (7-8kg, 4×8-12)
- incline DB bicep curl (7-8kg, 4x10-12)
- EZ bar curl (15kg, 4x10-12)
Wednesday
- RDL (warm up 60kg 1 set of 6-8 reps, 70kg, 4 sets 8-12 reps)
- Squats (60kg, 4 sets 12-14 reps)
- hip thrust (80-100kg, 4 sets 10-12 reps)
- leg press (3 plates/120kg, 4 sets 10-12 reps)
- seated calf raises (40-50kg, 4 sets 12-14 reps)
Thursday
- lat pulldown (60kg, 4x12)
- mid row (60kg, 4x12)
- DB lateral raises (7-8kg, 4×8-12)
- cable tricep extension (15kg, 4x8)
- seated DB tricep extension (20kg, 4x12)
Friday
- bench press (warm up 1 set of 30kg 6 reps, 4 sets 40kg 8-12 reps)
- RDL (warm up 60kg 1 set of 6-8 reps, 70kg, 4 sets 8-12 reps)
- hip thrust (80-100kg, 4 sets 10-12 reps)
- leg press (3 plates/120kg, 4 sets 10-12 reps)
- seated leg curl (35-40kg, 4 sets 8-10 reps)
- seated calf raises (40-50kg, 4 sets 12-14 reps)
Saturday
- lat pulldown (60kg, 4x12)
- mid row (60kg, 4x12)
- seated row ("5", 4x10-12, no idea what the actual weight is just a number.)
- shoulder press (4x8-10, "4")
- DB lateral raises (7-8kg, 4×8-12)
Sunday
- Stretching and mobility (I do this every day, but just more of a focus on sunday/rest day)
- lots of walking, 15k steps average. Sometimes go to gym and do 15 mins level 10 stairclimber for fun.
side note***
Currently trying to maintain upper body, at the moment I'm focusing on growing lower body as I feel it's somewhat under developed. With the exception of bench press, which I'm actively trying to improve.
