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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log My self-TRT cycle Log

As you know, I went on vacation last Sunday and just got back home.

I used the vacation as a break from my diet and gym intensity but still managed to stay active.

I hit the gym three times during the week for push, pull, and leg days, and I averaged over 25,000 steps daily.

While on vacation, I enjoyed plenty of healthy carbs after 4 months on the keto diet .
Unfortunately got an ear infection from swimming. I’m currently treating it with ear drops.

Starting today, I’m back to intermittent fasting and a lower-carb diet. I’m aiming to transition back to keto and incorporate prolonged fasting again.

Vacation Workouts

Push Day
• Dumbbell Bench Press:
• 50 lbs x 20 reps
• 3x 60 lbs x 12 reps
• Dumbbell Shoulder Press:
• 50 lbs x 8 reps
• 3x 60 lbs x 6 reps
• Pec Deck:
• 210 lbs x 6 reps
• 3x 190 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 4x 55 lbs x 8+8 reps


Pull Day
• Lat Pulldowns:
• 100 lbs x 15 reps
• 160 lbs x 12 reps
• 2x 220 lbs x 8 reps
• Machine Cable Rows:
• 2x 85 lbs x 12 reps
• 2x 140 lbs x 10 reps
• Cable Lat Pulls:
• 3x 50 lbs x 12 reps
• Cable Face Pulls:
• 3x 50 lbs x 12 reps
• Hammer Curls:
• 3x 40 lbs x 12 reps
• Dumbbell Triceps Extension:
• 3x 35 lbs x 8 reps

Leg Day
• Barbell RDL:
• 5x 175 lbs x 10 reps
• Seated Leg Press Machine:
• 4x 250 lbs x 12 reps
• Seated Leg Curls:
• 4x 130 lbs x 12 reps
• Seated Calf Raises:
• 5x 90 lbs x 20 reps
 
Some more pics from vacation
Currently sitting at 232 lbs full of carbs
 

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Monday, December 23rd

Push Day Workout
Flat Bench Press:
• 135 lbs x 15 reps
• 185 lbs x 10 reps
• 2x 205 lbs x 8 reps
• Dumbbell Shoulder Press:
• 50 lbs x 10 reps
• 60 lbs x 10 reps
• 65 lbs x 6 reps
• Pec Deck:
• 3x 200 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 55 lbs x 10+10 reps
• 3x 66 lbs x 10+10 reps
Cardio
• 30 minutes on a stationary bike

Back to tracking calories which I didn’t do during vacation .
 
I would add in some pineapple or papaya after a meal like that.
More fruits and vegetables are definitely something that will benefit you.
Couldn’t do too many fruits other than blueberries as they would kick me out of ketosis and the goal was to turn myself into a fat burning machine 🦾
 
Here, chicken wings. Look fantastic man. How did you cook them?

Did you use the air fryer? Or did you just bake them on a sheet?
Keep it simple
Olive oil paprika chili garlic salt and throw it in the air fryer for 25min at 370 degrees
 
when you say fasting has become harder what do you mean?

you could be dealing with an electrolyte imbalance. try adding some salt to your water
The last days of fasting I was getting hungry around the 20 hour mark . Had a couple times when I would do 36h with absolutely no hunger . I guess my body was a bit tired as I am confident electrolytes were in check . Will keep you posted on how it goes when I go back to prolonged fasts this week .
 
As you know, I went on vacation last Sunday and just got back home.

I used the vacation as a break from my diet and gym intensity but still managed to stay active.

I hit the gym three times during the week for push, pull, and leg days, and I averaged over 25,000 steps daily.

While on vacation, I enjoyed plenty of healthy carbs after 4 months on the keto diet .
Unfortunately got an ear infection from swimming. I’m currently treating it with ear drops.

Starting today, I’m back to intermittent fasting and a lower-carb diet. I’m aiming to transition back to keto and incorporate prolonged fasting again.

Vacation Workouts

Push Day
• Dumbbell Bench Press:
• 50 lbs x 20 reps
• 3x 60 lbs x 12 reps
• Dumbbell Shoulder Press:
• 50 lbs x 8 reps
• 3x 60 lbs x 6 reps
• Pec Deck:
• 210 lbs x 6 reps
• 3x 190 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 4x 55 lbs x 8+8 reps


Pull Day
• Lat Pulldowns:
• 100 lbs x 15 reps
• 160 lbs x 12 reps
• 2x 220 lbs x 8 reps
• Machine Cable Rows:
• 2x 85 lbs x 12 reps
• 2x 140 lbs x 10 reps
• Cable Lat Pulls:
• 3x 50 lbs x 12 reps
• Cable Face Pulls:
• 3x 50 lbs x 12 reps
• Hammer Curls:
• 3x 40 lbs x 12 reps
• Dumbbell Triceps Extension:
• 3x 35 lbs x 8 reps

Leg Day
• Barbell RDL:
• 5x 175 lbs x 10 reps
• Seated Leg Press Machine:
• 4x 250 lbs x 12 reps
• Seated Leg Curls:
• 4x 130 lbs x 12 reps
• Seated Calf Raises:
• 5x 90 lbs x 20 reps

Monday, December 23rd

Push Day Workout
Flat Bench Press:
• 135 lbs x 15 reps
• 185 lbs x 10 reps
• 2x 205 lbs x 8 reps
• Dumbbell Shoulder Press:
• 50 lbs x 10 reps
• 60 lbs x 10 reps
• 65 lbs x 6 reps
• Pec Deck:
• 3x 200 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 55 lbs x 10+10 reps
• 3x 66 lbs x 10+10 reps
Cardio
• 30 minutes on a stationary bike

Back to tracking calories which I didn’t do during vacation .
@Dadbod1996 awesome training but we need to up the cardio, can you?
 
Some more pics from vacation
Currently sitting at 232 lbs full of carbs
welcome back :D looking really good still even after vacation food lol, super pumped which is good for the new session, we missed you in the EVO family

and just saw the gator its super shiny haha Im surprised
 
The last days of fasting I was getting hungry around the 20 hour mark . Had a couple times when I would do 36h with absolutely no hunger . I guess my body was a bit tired as I am confident electrolytes were in check . Will keep you posted on how it goes when I go back to prolonged fasts this week .
keep in mind when you say you were getting hungry it isn't really hunger

1. could be an electrolyte imbalance
2. could be an addiction to food/carbs
3. those hunger pains aren't really hunger pains. a lot of times that hunger is actually our body detoxing itself and entering ketosis/autophagy phases. so your body is actually saying don't eat, it isn't saying eat. but we eat as a habitual thing.
 
Man, you are making me hungry with these pictures.
Vacation looks solid so far.
 
You are a big boy at 232 lbs.

I would have never guessed it but you're lean for your size.
 
Excellent work on this training for a Monday.
I like how you pushed Some good weight.
 
Can you do some cardio outside and maybe do something more fun?
Stationary bike is sort of boring.
 
Keep up the good work, man. The flat bench, looks fantastic.
 
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