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Stats- 5”9 190LBS 32y/o. Training for 3 months (I’ve lifted in the past but not consistently in over 10 years) and this is my first cycle and I am 12 weeks in
Cycle: week 1-4 sust @ 500mg per week
Week 5-6 test E @ 1000mg
Weeks 8-11 test E @750mg
Week 12 test E @ 500mg
I was following a buddies dosing but last week I dropped to 500mg on my own as I started having some side effects which I will get to later.
Diet: typical day is about 3200 cals with 180g-200g protein in the form of:
Bananas, strawberries, oatmeal, low fat yogurt, fairlife high protein milk, white rice, chicken breast, turkey and cheese sandwich, an Italian dish either spaghetti, ravioli, lasagna etc., eggs, granola/bars, protein bar, peanut butter, protein shakes (1-2per day), Gatorade and I typically consume 80-120 oz of water daily
Training: weeks 1-10 was bro split but I was very inconsistent, caught something in Colombia was sick for 8 weeks.
Still worked out 5-6 days a week but they were lacking. I hit legs maybe 3 times in those ten weeks. Same with shoulders.
chest : 5 sets incline 6-8 rep
5 set flat 6-8 rep
5 set pec fly machine 10 rep
5 set dumbbell press 10 rep
5 set dumbbell fly 10 rep
5 sets dips
Back: 5 set lat pulldown wide grip 10-12 rep
5 set seated row 8-10 rep
5 set bent over row 6-8 rep
3 set face pulls 10-12 rep
3 set vertical pull down 10-12 rep
5 set reverse fly 6-8 rep
Legs : 5 sets squats
10 set leg extensions 5 front 5 back
5 set straight leg deadlift
arms- 15 set Bis mix between dumbbell curls barbell curls hammer curls cable curls
15 set tris mix between rope pull down straight bar pull down skull crushers dip machine kickbacks
Shoulders - haven’t even been consistent enough w shoulders to warrant putting something here
This is really just a mock of what my first 10 weeks were like because I didn’t have a set routine I would just go and lift and aim for 25-35 sets (other than leg day) and I’d gradually increase weight throughout the workout
Last 2 weeks have been Upper/lower/rest/push/pull /legs have Incorporated deadlifts as I hadn’t really been doing those.
I have neglected shoulders because of an old injury, dislocated in 2015 while in prison, it never healed and subsequently came out of the socket 5-10 times per week for months after that injury. My shoulders are not symmetrical, and my right pec is signicantly larger than my left, it sucks. When I have worked my shoulders I noticed that they are stronger than they’ve ever been which is still weak but I have put on a lot of muscle there.
My starting numbers for bench was 135 lbs, yes that was my max. I PRd for 245 on flat this week. Squats I haven’t even seen what I could go up to, and I’ve been doing them on a smith machine with 2 plates.
I have gained a significant amount of size and strength, but my diet and my exercise have really only been consistent for the last 4 weeks since I got over that cold. I do not train cardio but I will start.
The only supplements I take are creatine and preworkout.
My sleep schedule is not great, typically 1030-430.
Since the beginning of my cycle I had been getting acne but very small and would go away, last 3 weeks it’s gotten worse it is more cystic and in more places as well and is what led me to finding this forum and making that first post.
Unfortunately I had tits before training, but now with larger pecs it seems they just stick out further , I don’t have sensitive nipples, there was a period where on some days they would be but that’s gone away, they have been hard though since basically day 1. They put me on SSRIs as a teen and I’m wondering if I got gyno back then.
I haven’t had any blood work done nor do I even know how to go about that.
All in all I’ve been very irresponsible, injecting large levels of drugs into my body with doing little to no research about any of it. I didn’t know what a PCT was until 3 weeks ago, the friend who introduced me said that we would basically just blast and cruise and never come off it. Sounded fine until I started actually doing some research about this stuff and my face turned into Mars.
At this point I’m just looking for guidance because I'm truly uneducated. I know that the way I have been doing this is all wrong. I don’t want to stop but I also don’t want to continue willfully being an idiot either and I’d love to get this acne in check. So far just using benzoyl peroxide.
-Blood work (how) I am in US
- should I start taking AI
- should I get the rest of my PCT drugs and come off /regroup
-is my diet complete shit
- how often do I update this log, is it daily for diet/ exercise?
-should I adjust my dose
I have aromasin and nolvadex on hand now
Cycle: week 1-4 sust @ 500mg per week
Week 5-6 test E @ 1000mg
Weeks 8-11 test E @750mg
Week 12 test E @ 500mg
I was following a buddies dosing but last week I dropped to 500mg on my own as I started having some side effects which I will get to later.
Diet: typical day is about 3200 cals with 180g-200g protein in the form of:
Bananas, strawberries, oatmeal, low fat yogurt, fairlife high protein milk, white rice, chicken breast, turkey and cheese sandwich, an Italian dish either spaghetti, ravioli, lasagna etc., eggs, granola/bars, protein bar, peanut butter, protein shakes (1-2per day), Gatorade and I typically consume 80-120 oz of water daily
Training: weeks 1-10 was bro split but I was very inconsistent, caught something in Colombia was sick for 8 weeks.
Still worked out 5-6 days a week but they were lacking. I hit legs maybe 3 times in those ten weeks. Same with shoulders.
chest : 5 sets incline 6-8 rep
5 set flat 6-8 rep
5 set pec fly machine 10 rep
5 set dumbbell press 10 rep
5 set dumbbell fly 10 rep
5 sets dips
Back: 5 set lat pulldown wide grip 10-12 rep
5 set seated row 8-10 rep
5 set bent over row 6-8 rep
3 set face pulls 10-12 rep
3 set vertical pull down 10-12 rep
5 set reverse fly 6-8 rep
Legs : 5 sets squats
10 set leg extensions 5 front 5 back
5 set straight leg deadlift
arms- 15 set Bis mix between dumbbell curls barbell curls hammer curls cable curls
15 set tris mix between rope pull down straight bar pull down skull crushers dip machine kickbacks
Shoulders - haven’t even been consistent enough w shoulders to warrant putting something here
This is really just a mock of what my first 10 weeks were like because I didn’t have a set routine I would just go and lift and aim for 25-35 sets (other than leg day) and I’d gradually increase weight throughout the workout
Last 2 weeks have been Upper/lower/rest/push/pull /legs have Incorporated deadlifts as I hadn’t really been doing those.
I have neglected shoulders because of an old injury, dislocated in 2015 while in prison, it never healed and subsequently came out of the socket 5-10 times per week for months after that injury. My shoulders are not symmetrical, and my right pec is signicantly larger than my left, it sucks. When I have worked my shoulders I noticed that they are stronger than they’ve ever been which is still weak but I have put on a lot of muscle there.
My starting numbers for bench was 135 lbs, yes that was my max. I PRd for 245 on flat this week. Squats I haven’t even seen what I could go up to, and I’ve been doing them on a smith machine with 2 plates.
I have gained a significant amount of size and strength, but my diet and my exercise have really only been consistent for the last 4 weeks since I got over that cold. I do not train cardio but I will start.
The only supplements I take are creatine and preworkout.
My sleep schedule is not great, typically 1030-430.
Since the beginning of my cycle I had been getting acne but very small and would go away, last 3 weeks it’s gotten worse it is more cystic and in more places as well and is what led me to finding this forum and making that first post.
Unfortunately I had tits before training, but now with larger pecs it seems they just stick out further , I don’t have sensitive nipples, there was a period where on some days they would be but that’s gone away, they have been hard though since basically day 1. They put me on SSRIs as a teen and I’m wondering if I got gyno back then.
I haven’t had any blood work done nor do I even know how to go about that.
All in all I’ve been very irresponsible, injecting large levels of drugs into my body with doing little to no research about any of it. I didn’t know what a PCT was until 3 weeks ago, the friend who introduced me said that we would basically just blast and cruise and never come off it. Sounded fine until I started actually doing some research about this stuff and my face turned into Mars.
At this point I’m just looking for guidance because I'm truly uneducated. I know that the way I have been doing this is all wrong. I don’t want to stop but I also don’t want to continue willfully being an idiot either and I’d love to get this acne in check. So far just using benzoyl peroxide.
-Blood work (how) I am in US
- should I start taking AI
- should I get the rest of my PCT drugs and come off /regroup
-is my diet complete shit
- how often do I update this log, is it daily for diet/ exercise?
-should I adjust my dose
I have aromasin and nolvadex on hand now
