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First Pre-Cycle Log
Wanted to start a LOG and ask for help on my journey from all yall. Any help info or critique is appreciated. Thanks in advance
-Basic Stats-
185lbs
6’1’’
20%-25% Body Fat (Just a Guess)
35’’ waist
(Ill get a current pic with face blurred and upload tomorrow. Maybe more measurements)
-Future planned Cycle-
No cycle yet very new to the game. Just doing research for now.
As I stated I am very new to the game and am doing research on what is needed and advised for first cycle, AI and PCT plans(All depends on YOUR blood work form what I gather as to what is needed).
As of now I want to stick to the recommended base first cycle and try just Test-C 150mg E3.5days for this time around. Watch my levels and see how my body reacts.
Again any and all input and advice on this is appreciated, Thanks
-Background-
I “Started” my journey at 165-170lbs and little to no muscle on my entire body except my legs. For some reason my legs have always been muscular and tight. No issue there but upper body is very lacking for me. Maybe due to me playing Soccer, Baseball and other sports that required lots of running and endurance. IDK! Been weight training for a little over a year. I say “started” because I didn’t start to get serious till after the accident. I had a car accident late the year before last(Late 2022), wreck fractured my neck- C6, C7 fracture and my back at TH1,TH2 and TH8 so upper and mid back. Yet, Once I got mobility back I started working out hoping to improve my strength and mobility in my neck and back again. But I found that light activity would strain it to the point of spasming out and I would be down for the count for a couple days till it subsided that happened fairly regular. I started really taking my working out seriously, being cautious at first and just slowly gaining strength back. Been “athletic” most of life due to playing sports in high school and on rec leagues. I play(ed) soccer and baseball in a rec league before, for the past 3-4 years on and off. So I am fairly slim/skinny but have a “gut” I enjoyed the sports and the active level it kept me in. Had to drop out due to the car wreck and a neck injury inflaming almost after every game. Especially when I played baseball. Also, Just not as much time for it anymore due to family, work and working out taking a lot of my time nowadays. I am hard gainer, as they say. Started dieting harder this year thinking that was the reason for not bulking or gaining muscle. Increased my calories the last 4-6 weeks and started with protein shakes as well. I have gained little to no weight so far( 2-3 lbs here and there but will lose weight some weeks, but I weigh in just once a week to keep my sanity lol. Feeling very full and making myself eat an extra full meal in the day is grueling right now. Also trying to cut out so much cardio in my workout. (running daily) 1-2 miles. I believe I was doing too much and burning off what extra I was giving myself, if anything putting me in a deficit on calories. I go for blood work this Friday for my levels and to see where I'm at. Taking a Testosterone Test, CMB Test, CBC Test for a good overview of my levels and see if my test is low. Hoping to get TRT treatment and supplement with gear later on if all goes well. If not, then gear to the front of the line.
-Diet-
-Meal Plan 1-
Breakfast-
Protein peanut butter toast (322Cal,14p,18f,23c, 4fiber)
+ Banana (117Cal,1p,0f,24c,3fiber)
+ Boiled eggs(139Cal,13p,10f,1c,0fiber)
Lunch-
Chicken salad sandwich(720Cal,41p,43f,36c,6fiber)
Cottage Cheese (317Cal,42p,9f,18c,0fiber)
Dinner-
Chicken enchilada casserole(353Cal,30p,12f,28c,4fiber)
+ Tortilla chips(247Cal,3p,11f,31c,2fiber)
+ Milk(484Cal,25p,26f,38c,0fiber)
Snacks-
Applesauce(114Cal,0p,0f,25c,3fiber)
+ String cheese(165Cal,13p,11f,3c,0fiber)
+ Peanut butter chocolate protein shake(178Cal,33p,1f,3c,2fiber)
-Meal Plan 2-
Breakfast-
Toast with butter(398Cal,14p,17f,41c,7fiber)
+ Instant Oats w/ whole milk(276Cal,10p,8f,38c,4fiber)
Fruit Juice(OJ) (143Cal,2p,1f,32c,1fiber)
Lunch-
Simple plain beef burger(332Cal,47p,16f,0c,0fiber)
+ Basic baked potato(528Cal,12p,2f,98c,18fiber)
+ Garlic collard greens(200Cal,9p,11f,6c,12fiber)
Dinner-
Manicotti650Cal,40p,28f,52c,4fiber)
+ Simple garlic bread(458Cal,16p,19f,48c,8fiber)
Snacks
+ String cheese(165Cal,13p,11f,3c,0fiber)
+ Apple(110Cal,1p,0f,21c,4fiber)
+ Peanut butter chocolate protein shake(178Cal,33p,1f,3c,2fiber)
I have been mixing and matching all these for a while now. I try to throw in Steaks, Tilapia or Cod every so often if im getting burned out on the lean ground beef and chicken. I have Bananas, Strawberries, Apples, Oranges, Grapes on hand and as snack most days. Even if not listed above. What I listed for my diet plan is the strict diet I try to adhere to. I of course fall off the wagon and have cheat meals or eat sloppy at family gatherings etc. But I am and have been trying to stick with a basic simple meal plan most weeks. Something that I can prep ahead of time or doesn’t take fucking forever to cook. My time is important to me.
-Workout Routine-
I have a home gym that has a heavy bag for boxing/cardio, dumbbell weights 12, 20, 40 ,60lbs a bench with curl attachment and leg lift attachment (sucks never use it). Pull up bar and dip bar.
(All workouts start with a warm up on the heavy bag for 20-30min, this is not hard hitting and just working on form and speed most days. Some days I concern myself with training my strength behind my punches w/ foot work. )
Used to run/Walk 4 Miles every day(CUTTING OUT FOR NOW)
Day 1: Chest and Triceps
Dumbbell Chest Press (Chest) 40lbs 3 sets x 5 reps/last set till failure
Dumbbell Pullover (Chest) 20lbs 3 sets x 15reps/last STF
Dumbbell Skull Crushers (Triceps) 20lbs 3 sets x 20reps/last STF
Overhead Dumbbell Triceps Extensions (Triceps) 20lbs 3 sets x 15reps/last STF
Weighted Dips (Chest and Triceps) body weight 3 sets x 15 reps/ stick with rep sets
Tricep Kickbacks with Dumbbell (Triceps) – 12lbs 3 sets x 20 reps/Last STF
Day 2: Back and Biceps
Dumbbell Rows (Back) 40lbs 3 sets x 7 reps/last STF
Dumbbell Deadlifts (Back and Hamstrings) 40lbs 3 sets x 10 reps/last STF
Dumbbell Bicep Curls (Biceps) 20lbs 3 sets x 20reps/last STF
Hammer Curls (Biceps) 20lbs 3 sets x 20reps/last STF
Face Pulls with Pulley (Upper Back) 60lbs 3 sets x 20reps/last STF (with pulley more like 30ish lbs)
Day 3: Shoulders and Abs
Dumbbell Shoulder Press (Anterior Deltoid) 20lbs 3 sets x 20reps/last STF
Lateral Raises with Dumbbells (Medial Deltoid) 20lbs 3 sets x 20reps/last STF
Weighted Crunches (Rectus Abdominis) 20lbs 3 sets x 15reps/last STF
Russian Twists with Dumbbell (External and Internal Obliques) 12lbs 3 sets x 15 reps
Planks (Transverse Abdominis) 3 sets x 60min, progressing +10 each set. (never seem to be able to do the 1:20 the next time I do planks though??? Or its is supper hard for me. Weak core10rep
Day 4: Legs
Dumbbell Goblet Squats (Quadriceps) 40lbs 3 sets x 10 reps
Bulgarian Split Squats (Glutes and Quadriceps) 2X20lbs 3 sets x 10reps
Dumbbell Calf Raises (Calves) 2X20lbs 3 sets x 30reps
Seated Hip Adduction with Dumbbell (Adductor Magnus) 40-60lbs resistance band 3 sets x 20 reps
Side Lunges with Dumbbells (Abductor Muscles) 2X12lbs 3 sets x 10reps
Day 5: Rest or Active Recovery
Rest day or engage in light activities full recovery after the leg day.
Day 6: Biceps, Chest, Tricep
Walk/Run at least 4 mile(s) round trip.
Dumbbell Bicep Curls (Biceps) 20lbs 3 sets x 20reps/last STF
Hammer Curls (Biceps) 20lbs 3 sets x 20reps/last STF
Dumbbell Chest Press (Chest) 40lbs 3 sets x 5 reps/last STF
Dumbbell Pullover (Chest) 20lbs 3 sets x 15reps/last ST
Dumbbell Skull Crushers (Triceps) 20lbs 3 sets x 20reps/last STF
Overhead Dumbbell Triceps Extensions (Triceps) 20lbs 3 sets x 15reps/last STF
Day 7: Rest or Active Recovery
• Rest day or engage in light activities, full recovery.
I only am just starting to push the heavier 40lbs on just a couple exercises. I was struggling to push the 20s just 6-7 months ago. (Don’t laugh) Have had minor success here and there but not the results I am wanting for the effort I am putting into it. So I am turning to others and different “gear/tools” and knowledge to help aid me in my journey. Again I still need my blood results but I would guess that I do not have very high test levels due to me having such a hard time gaining any weight muscle and/or weight. Still really trying to dial in my diet and routine overall. But, I do feel like I am waaaay more dialed in and serious about my health and body than I have ever been in my life at this point. Everything always has room for improvement though. I get excited and motivated every time I watch a workout video, research topics, look into sources or cycles and also now get on here and cruise the forums. So much knowledge and info on here. Thank yall so much thus far. I have a looong way to go but am very excited to start this journey and excited to see what may come.
Wanted to start a LOG and ask for help on my journey from all yall. Any help info or critique is appreciated. Thanks in advance
-Basic Stats-
185lbs
6’1’’
20%-25% Body Fat (Just a Guess)
35’’ waist
(Ill get a current pic with face blurred and upload tomorrow. Maybe more measurements)
-Future planned Cycle-
No cycle yet very new to the game. Just doing research for now.
As I stated I am very new to the game and am doing research on what is needed and advised for first cycle, AI and PCT plans(All depends on YOUR blood work form what I gather as to what is needed).
As of now I want to stick to the recommended base first cycle and try just Test-C 150mg E3.5days for this time around. Watch my levels and see how my body reacts.
Again any and all input and advice on this is appreciated, Thanks
-Background-
I “Started” my journey at 165-170lbs and little to no muscle on my entire body except my legs. For some reason my legs have always been muscular and tight. No issue there but upper body is very lacking for me. Maybe due to me playing Soccer, Baseball and other sports that required lots of running and endurance. IDK! Been weight training for a little over a year. I say “started” because I didn’t start to get serious till after the accident. I had a car accident late the year before last(Late 2022), wreck fractured my neck- C6, C7 fracture and my back at TH1,TH2 and TH8 so upper and mid back. Yet, Once I got mobility back I started working out hoping to improve my strength and mobility in my neck and back again. But I found that light activity would strain it to the point of spasming out and I would be down for the count for a couple days till it subsided that happened fairly regular. I started really taking my working out seriously, being cautious at first and just slowly gaining strength back. Been “athletic” most of life due to playing sports in high school and on rec leagues. I play(ed) soccer and baseball in a rec league before, for the past 3-4 years on and off. So I am fairly slim/skinny but have a “gut” I enjoyed the sports and the active level it kept me in. Had to drop out due to the car wreck and a neck injury inflaming almost after every game. Especially when I played baseball. Also, Just not as much time for it anymore due to family, work and working out taking a lot of my time nowadays. I am hard gainer, as they say. Started dieting harder this year thinking that was the reason for not bulking or gaining muscle. Increased my calories the last 4-6 weeks and started with protein shakes as well. I have gained little to no weight so far( 2-3 lbs here and there but will lose weight some weeks, but I weigh in just once a week to keep my sanity lol. Feeling very full and making myself eat an extra full meal in the day is grueling right now. Also trying to cut out so much cardio in my workout. (running daily) 1-2 miles. I believe I was doing too much and burning off what extra I was giving myself, if anything putting me in a deficit on calories. I go for blood work this Friday for my levels and to see where I'm at. Taking a Testosterone Test, CMB Test, CBC Test for a good overview of my levels and see if my test is low. Hoping to get TRT treatment and supplement with gear later on if all goes well. If not, then gear to the front of the line.
-Diet-
-Meal Plan 1-
Breakfast-
Protein peanut butter toast (322Cal,14p,18f,23c, 4fiber)
+ Banana (117Cal,1p,0f,24c,3fiber)
+ Boiled eggs(139Cal,13p,10f,1c,0fiber)
Lunch-
Chicken salad sandwich(720Cal,41p,43f,36c,6fiber)
Cottage Cheese (317Cal,42p,9f,18c,0fiber)
Dinner-
Chicken enchilada casserole(353Cal,30p,12f,28c,4fiber)
+ Tortilla chips(247Cal,3p,11f,31c,2fiber)
+ Milk(484Cal,25p,26f,38c,0fiber)
Snacks-
Applesauce(114Cal,0p,0f,25c,3fiber)
+ String cheese(165Cal,13p,11f,3c,0fiber)
+ Peanut butter chocolate protein shake(178Cal,33p,1f,3c,2fiber)
-Meal Plan 2-
Breakfast-
Toast with butter(398Cal,14p,17f,41c,7fiber)
+ Instant Oats w/ whole milk(276Cal,10p,8f,38c,4fiber)
Fruit Juice(OJ) (143Cal,2p,1f,32c,1fiber)
Lunch-
Simple plain beef burger(332Cal,47p,16f,0c,0fiber)
+ Basic baked potato(528Cal,12p,2f,98c,18fiber)
+ Garlic collard greens(200Cal,9p,11f,6c,12fiber)
Dinner-
Manicotti650Cal,40p,28f,52c,4fiber)
+ Simple garlic bread(458Cal,16p,19f,48c,8fiber)
Snacks
+ String cheese(165Cal,13p,11f,3c,0fiber)
+ Apple(110Cal,1p,0f,21c,4fiber)
+ Peanut butter chocolate protein shake(178Cal,33p,1f,3c,2fiber)
I have been mixing and matching all these for a while now. I try to throw in Steaks, Tilapia or Cod every so often if im getting burned out on the lean ground beef and chicken. I have Bananas, Strawberries, Apples, Oranges, Grapes on hand and as snack most days. Even if not listed above. What I listed for my diet plan is the strict diet I try to adhere to. I of course fall off the wagon and have cheat meals or eat sloppy at family gatherings etc. But I am and have been trying to stick with a basic simple meal plan most weeks. Something that I can prep ahead of time or doesn’t take fucking forever to cook. My time is important to me.
-Workout Routine-
I have a home gym that has a heavy bag for boxing/cardio, dumbbell weights 12, 20, 40 ,60lbs a bench with curl attachment and leg lift attachment (sucks never use it). Pull up bar and dip bar.
(All workouts start with a warm up on the heavy bag for 20-30min, this is not hard hitting and just working on form and speed most days. Some days I concern myself with training my strength behind my punches w/ foot work. )
Used to run/Walk 4 Miles every day(CUTTING OUT FOR NOW)
Day 1: Chest and Triceps
Dumbbell Chest Press (Chest) 40lbs 3 sets x 5 reps/last set till failure
Dumbbell Pullover (Chest) 20lbs 3 sets x 15reps/last STF
Dumbbell Skull Crushers (Triceps) 20lbs 3 sets x 20reps/last STF
Overhead Dumbbell Triceps Extensions (Triceps) 20lbs 3 sets x 15reps/last STF
Weighted Dips (Chest and Triceps) body weight 3 sets x 15 reps/ stick with rep sets
Tricep Kickbacks with Dumbbell (Triceps) – 12lbs 3 sets x 20 reps/Last STF
Day 2: Back and Biceps
Dumbbell Rows (Back) 40lbs 3 sets x 7 reps/last STF
Dumbbell Deadlifts (Back and Hamstrings) 40lbs 3 sets x 10 reps/last STF
Dumbbell Bicep Curls (Biceps) 20lbs 3 sets x 20reps/last STF
Hammer Curls (Biceps) 20lbs 3 sets x 20reps/last STF
Face Pulls with Pulley (Upper Back) 60lbs 3 sets x 20reps/last STF (with pulley more like 30ish lbs)
Day 3: Shoulders and Abs
Dumbbell Shoulder Press (Anterior Deltoid) 20lbs 3 sets x 20reps/last STF
Lateral Raises with Dumbbells (Medial Deltoid) 20lbs 3 sets x 20reps/last STF
Weighted Crunches (Rectus Abdominis) 20lbs 3 sets x 15reps/last STF
Russian Twists with Dumbbell (External and Internal Obliques) 12lbs 3 sets x 15 reps
Planks (Transverse Abdominis) 3 sets x 60min, progressing +10 each set. (never seem to be able to do the 1:20 the next time I do planks though??? Or its is supper hard for me. Weak core10rep
Day 4: Legs
Dumbbell Goblet Squats (Quadriceps) 40lbs 3 sets x 10 reps
Bulgarian Split Squats (Glutes and Quadriceps) 2X20lbs 3 sets x 10reps
Dumbbell Calf Raises (Calves) 2X20lbs 3 sets x 30reps
Seated Hip Adduction with Dumbbell (Adductor Magnus) 40-60lbs resistance band 3 sets x 20 reps
Side Lunges with Dumbbells (Abductor Muscles) 2X12lbs 3 sets x 10reps
Day 5: Rest or Active Recovery
Rest day or engage in light activities full recovery after the leg day.
Day 6: Biceps, Chest, Tricep
Walk/Run at least 4 mile(s) round trip.
Dumbbell Bicep Curls (Biceps) 20lbs 3 sets x 20reps/last STF
Hammer Curls (Biceps) 20lbs 3 sets x 20reps/last STF
Dumbbell Chest Press (Chest) 40lbs 3 sets x 5 reps/last STF
Dumbbell Pullover (Chest) 20lbs 3 sets x 15reps/last ST
Dumbbell Skull Crushers (Triceps) 20lbs 3 sets x 20reps/last STF
Overhead Dumbbell Triceps Extensions (Triceps) 20lbs 3 sets x 15reps/last STF
Day 7: Rest or Active Recovery
• Rest day or engage in light activities, full recovery.
I only am just starting to push the heavier 40lbs on just a couple exercises. I was struggling to push the 20s just 6-7 months ago. (Don’t laugh) Have had minor success here and there but not the results I am wanting for the effort I am putting into it. So I am turning to others and different “gear/tools” and knowledge to help aid me in my journey. Again I still need my blood results but I would guess that I do not have very high test levels due to me having such a hard time gaining any weight muscle and/or weight. Still really trying to dial in my diet and routine overall. But, I do feel like I am waaaay more dialed in and serious about my health and body than I have ever been in my life at this point. Everything always has room for improvement though. I get excited and motivated every time I watch a workout video, research topics, look into sources or cycles and also now get on here and cruise the forums. So much knowledge and info on here. Thank yall so much thus far. I have a looong way to go but am very excited to start this journey and excited to see what may come.
