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Approved Log My Testosterone NPP Cycle Log

Myownlab

Myownlab

V.I.P.
EVO Logger
Hey everyone, name is Nate, I am 33 years old, 6’2” tall, 216 lbs, and I have been lifting weights off and on since high school. I got put on TRT at 30. I complained about lack of drive, joint pain, low libido, and it would take a solid 7-8 days to recover from one session at the gym. I’m talking 7-8 days of almost debilitating soreness and stiffness. I had my levels checked and found out my total test was down below 300 ng/dl. My estradiol was also non existent. I have been doing TRT now for just over 3 years. I decided to try a small cycle because I have some lagging body parts I want to try to catch up to balance out a lacking physique. I have been taking 200mg test cypionate a week for that time. Initially I was told to try injecting once a week. After 5 days I could feel that I was back to where I was. I switched to injecting twice a week. We did labs the day after injection and my levels had spiked to almost 1200 ng/dl. We did another lab three days after injection and my levels were back down to 300ng/dl. My doctor and I decided EOD injection would be best for how my body metabolizes these compounds. I did lots of reading and nandrolone caught my eye because of the joint pain relief often associated with it. Oh, also I nuked my joints with accutane for 6 months due to the back acne I got from TRT.

I have on hand

20 ml of NPP 200 mg/ml
20 ml of Test E 250 mg/ml
200 tabs of Winstrol 25mg each
200 tabs of Anavar 25 mg each
Cardarine
Nolvadex
RU 58841 for any potential androgenic alopecia
Omnitrope 5mg/ml
Ipamorelin 2.5mg/ml
MGF
CJC 1295

I am not taking all of this, it’s just what I have gathered to experiment with or throw in and see if I have sides. I am on week 4 of this process

Week 1 I bumped my test E up to 300 mg/week injected EOD

Week 2
Test E 350mg/week injected EOD
NPP 100 mg/wk EOD

Week 3
Test E 400mg/wk EOD
NPP 200 mg/wk EOD

Week 4
Test E 450 mg/wk ED
NPP 300 mg/wk ED
I was struggling with the volume of each injection, I’m pretty new to this but I’m adjusting

Week 5-Week 8 I will run the same but add 25 mg on winstrol every day. I do have liver support and drink a lot of water.

Week 9 I will lower my test to 400 and npp to 200

Week 10 I will drop the winstrol and lower the test to 300 and npp to 100

Week 11 I will keep the test at 300 and npp at 100

Week 12 I will drop the npp and lower the test down to 250

By week 13 I want to be back at my TRT dose of 200 mg/week EOD. I am trying to step things up a little at a time to watch for side effects. If needed I can throw in the Cardarine for my lipids and nolva if I get worried about Gyno. I don’t aromatize much at all but the changing hormone levels could change things. I am also lining up some Aromasin and cabergoline just in case. I am new to all this so any input is more than welcome. As far as my training goes right now I am taking more of a Mike Mentzer approach and training less frequently with less sets but I am hitting it more intense with true failure. I might switch it up towards the end and go to lower weights higher reps to try to build a little more stamina. If there is more information anyone wants feel free to ask.
 
Here is the results of a body scan at an anytime fitness that I did. I understand the accuracy can fluctuate with varying levels of hydration. It’s no dexa scan but one was not available. If I can get a dexa scan I will. I will also post my lab results after next week. I donated blood right at the start as well.
 
Myownlab said:
Here is the results of a body scan at an anytime fitness that I did. I understand the accuracy can fluctuate with varying levels of hydration. It’s no dexa scan but one was not available. If I can get a dexa scan I will. I will also post my lab results after next week. I donated blood right at the start as well.
Click to expand...
IMG_1284.webp
 
Myownlab said:
Hey everyone, name is Nate, I am 33 years old, 6’2” tall, 216 lbs, and I have been lifting weights off and on since high school. I got put on TRT at 30. I complained about lack of drive, joint pain, low libido, and it would take a solid 7-8 days to recover from one session at the gym. I’m talking 7-8 days of almost debilitating soreness and stiffness. I had my levels checked and found out my total test was down below 300 ng/dl. My estradiol was also non existent. I have been doing TRT now for just over 3 years. I decided to try a small cycle because I have some lagging body parts I want to try to catch up to balance out a lacking physique. I have been taking 200mg test cypionate a week for that time. Initially I was told to try injecting once a week. After 5 days I could feel that I was back to where I was. I switched to injecting twice a week. We did labs the day after injection and my levels had spiked to almost 1200 ng/dl. We did another lab three days after injection and my levels were back down to 300ng/dl. My doctor and I decided EOD injection would be best for how my body metabolizes these compounds. I did lots of reading and nandrolone caught my eye because of the joint pain relief often associated with it. Oh, also I nuked my joints with accutane for 6 months due to the back acne I got from TRT.

I have on hand

20 ml of NPP 200 mg/ml
20 ml of Test E 250 mg/ml
200 tabs of Winstrol 25mg each
200 tabs of Anavar 25 mg each
Cardarine
Nolvadex
RU 58841 for any potential androgenic alopecia
Omnitrope 5mg/ml
Ipamorelin 2.5mg/ml
MGF
CJC 1295

I am not taking all of this, it’s just what I have gathered to experiment with or throw in and see if I have sides. I am on week 4 of this process

Week 1 I bumped my test E up to 300 mg/week injected EOD

Week 2
Test E 350mg/week injected EOD
NPP 100 mg/wk EOD

Week 3
Test E 400mg/wk EOD
NPP 200 mg/wk EOD

Week 4
Test E 450 mg/wk ED
NPP 300 mg/wk ED
I was struggling with the volume of each injection, I’m pretty new to this but I’m adjusting

Week 5-Week 8 I will run the same but add 25 mg on winstrol every day. I do have liver support and drink a lot of water.

Week 9 I will lower my test to 400 and npp to 200

Week 10 I will drop the winstrol and lower the test to 300 and npp to 100

Week 11 I will keep the test at 300 and npp at 100

Week 12 I will drop the npp and lower the test down to 250

By week 13 I want to be back at my TRT dose of 200 mg/week EOD. I am trying to step things up a little at a time to watch for side effects. If needed I can throw in the Cardarine for my lipids and nolva if I get worried about Gyno. I don’t aromatize much at all but the changing hormone levels could change things. I am also lining up some Aromasin and cabergoline just in case. I am new to all this so any input is more than welcome. As far as my training goes right now I am taking more of a Mike Mentzer approach and training less frequently with less sets but I am hitting it more intense with true failure. I might switch it up towards the end and go to lower weights higher reps to try to build a little more stamina. If there is more information anyone wants feel free to ask.
Click to expand...
he SAYING HOLD npp AT same dose whole time dont lower at back end
 
The reason I’ve been walking the NPP up is because I don’t know at what rate my body will have prolactin issues. Trying to find the sweet spot of good results with minimal sides.
 
Myownlab said:
Hey everyone, name is Nate, I am 33 years old, 6’2” tall, 216 lbs, and I have been lifting weights off and on since high school. I got put on TRT at 30. I complained about lack of drive, joint pain, low libido, and it would take a solid 7-8 days to recover from one session at the gym. I’m talking 7-8 days of almost debilitating soreness and stiffness. I had my levels checked and found out my total test was down below 300 ng/dl. My estradiol was also non existent. I have been doing TRT now for just over 3 years. I decided to try a small cycle because I have some lagging body parts I want to try to catch up to balance out a lacking physique. I have been taking 200mg test cypionate a week for that time. Initially I was told to try injecting once a week. After 5 days I could feel that I was back to where I was. I switched to injecting twice a week. We did labs the day after injection and my levels had spiked to almost 1200 ng/dl. We did another lab three days after injection and my levels were back down to 300ng/dl. My doctor and I decided EOD injection would be best for how my body metabolizes these compounds. I did lots of reading and nandrolone caught my eye because of the joint pain relief often associated with it. Oh, also I nuked my joints with accutane for 6 months due to the back acne I got from TRT.

I have on hand

20 ml of NPP 200 mg/ml
20 ml of Test E 250 mg/ml
200 tabs of Winstrol 25mg each
200 tabs of Anavar 25 mg each
Cardarine
Nolvadex
RU 58841 for any potential androgenic alopecia
Omnitrope 5mg/ml
Ipamorelin 2.5mg/ml
MGF
CJC 1295

I am not taking all of this, it’s just what I have gathered to experiment with or throw in and see if I have sides. I am on week 4 of this process

Week 1 I bumped my test E up to 300 mg/week injected EOD

Week 2
Test E 350mg/week injected EOD
NPP 100 mg/wk EOD

Week 3
Test E 400mg/wk EOD
NPP 200 mg/wk EOD

Week 4
Test E 450 mg/wk ED
NPP 300 mg/wk ED
I was struggling with the volume of each injection, I’m pretty new to this but I’m adjusting

Week 5-Week 8 I will run the same but add 25 mg on winstrol every day. I do have liver support and drink a lot of water.

Week 9 I will lower my test to 400 and npp to 200

Week 10 I will drop the winstrol and lower the test to 300 and npp to 100

Week 11 I will keep the test at 300 and npp at 100

Week 12 I will drop the npp and lower the test down to 250

By week 13 I want to be back at my TRT dose of 200 mg/week EOD. I am trying to step things up a little at a time to watch for side effects. If needed I can throw in the Cardarine for my lipids and nolva if I get worried about Gyno. I don’t aromatize much at all but the changing hormone levels could change things. I am also lining up some Aromasin and cabergoline just in case. I am new to all this so any input is more than welcome. As far as my training goes right now I am taking more of a Mike Mentzer approach and training less frequently with less sets but I am hitting it more intense with true failure. I might switch it up towards the end and go to lower weights higher reps to try to build a little more stamina. If there is more information anyone wants feel free to ask.
Click to expand...
@Myownlab good you started this LOG perfect start

now what we need from you is

diet, you need to log your diet what you eat and when meals and food
training, we need exercises posted with weights and reps
and we need a face blurred picture to see your base
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.
 
g2g log big playa UP
 
i want some training diet info
 
real question is the details missing to judge antyhing
 
pic please where you at
 
Currently my training is only 3 days a week.

Day 1 is legs
Day 2 is chest, shoulders, and triceps
Day 3 is back, biceps, and core

My diet has been hit or miss with my work since I travel for work in the oilfield for 21 days straight living out of hotels with a microwave and mini fridge. Meal prep is really hard because I share the room with a person from the opposite shift. I try to make sure I get at least 3,200 calories with a minimum of 1 gram of protein per pound of body mass. As far as posting weights that is also going to be hard since I don’t always have access to a solid gym with all the equipment. Sometimes I have to improvise with lighter dumbbells. I am currently on my days off and will try to get more accurate weights for you.
 
Myownlab said:
Currently my training is only 3 days a week.

Day 1 is legs
Day 2 is chest, shoulders, and triceps
Day 3 is back, biceps, and core

My diet has been hit or miss with my work since I travel for work in the oilfield for 21 days straight living out of hotels with a microwave and mini fridge. Meal prep is really hard because I share the room with a person from the opposite shift. I try to make sure I get at least 3,200 calories with a minimum of 1 gram of protein per pound of body mass. As far as posting weights that is also going to be hard since I don’t always have access to a solid gym with all the equipment. Sometimes I have to improvise with lighter dumbbells. I am currently on my days off and will try to get more accurate weights for you.
Click to expand...
Drill baby drill!!!
 
JasonPriest said:
I would be using a DHT with nandrolone here. that will help with deca dick issues. most of us on here always recommend that
Click to expand...
I have winstrol that I am adding in, also have Anavar. I will not be taking both. I thought the drying properties of winstrol would help combat the water retention sides of the npp.
 
Myownlab said:
I have winstrol that I am adding in, also have Anavar. I will not be taking both. I thought the drying properties of winstrol would help combat the water retention sides of the npp.
Click to expand...
its not about the water issues, its about balancing dihydronandrolone vs. dihydrotestosterone.
 
Sorry guys, new to this whole forum thing. I didn’t know if questions needed separate threads to have individual conversations about that topic or not. I asked last night about drawing two peptides into one syringe. When I first started considering NPP it was to try to help my joints feel better after nuking them with accutane. I wanted to add some sort of growth hormone to help so I landed on 2 peptides. Tesamorelin and ipamorelin. Tesamorelin proved hard to acquire at a decent enough price so I swapped it out for Cjc-1295. I also considered BPC-157 and I will probably try that one at some point. My Doc was not a fan of the idea and told me that she preferred Omnitrope because it is well known and studied. She’s got me taking that for three months during this process. I will be doing labs on the 30th to see how things look. I am up to 400 mg of test and so far no negative sides that I can feel. I am concerned with my estradiol. Once my bitcoin purchases become available I will get Cabergoline and Aromasin.
 
keep at it bro
 
Mobster said:
Then you wont need one on cycle except for emergencies. Ditto doing a PCT
Click to expand...
I am curious to see what my levels are with 2 to 2.5 the amount of testosterone. Guessing a rule of thumb the numbers will correlate. So maybe 2,000 to 2,500 total test and around 100 to 150 estradiol?
 
Myownlab said:
I am curious to see what my levels are with 2 to 2.5 the amount of testosterone. Guessing a rule of thumb the numbers will correlate. So maybe 2,000 to 2,500 total test and around 100 to 150 estradiol?
Click to expand...
Possibly. But equally I can't see the need of going passed 1500 total. If you can't grow muscle on that adding a 1000 more seems a waste
 
Myownlab said:
Sorry guys, new to this whole forum thing. I didn’t know if questions needed separate threads to have individual conversations about that topic or not. I asked last night about drawing two peptides into one syringe. When I first started considering NPP it was to try to help my joints feel better after nuking them with accutane. I wanted to add some sort of growth hormone to help so I landed on 2 peptides. Tesamorelin and ipamorelin. Tesamorelin proved hard to acquire at a decent enough price so I swapped it out for Cjc-1295. I also considered BPC-157 and I will probably try that one at some point. My Doc was not a fan of the idea and told me that she preferred Omnitrope because it is well known and studied. She’s got me taking that for three months during this process. I will be doing labs on the 30th to see how things look. I am up to 400 mg of test and so far no negative sides that I can feel. I am concerned with my estradiol. Once my bitcoin purchases become available I will get Cabergoline and Aromasin.
Click to expand...
@Myownlab
1) we havent seen your face blurred picture
2) we havent seen full training from you

why do you want to buy more stuff and you haven't shared
 
Myownlab said:
I am curious to see what my levels are with 2 to 2.5 the amount of testosterone. Guessing a rule of thumb the numbers will correlate. So maybe 2,000 to 2,500 total test and around 100 to 150 estradiol?
Click to expand...
thats nonsense doesnt work like that @Myownlab
 
when are we going to see you actually update log? no pics no training
 
post face blurred pics
post training
post diet more
 
we need diet training and pics asap
 
I will try to get face blurred picture tomorrow. As far as diet I answered that earlier. I don’t have a super strict meal plan that I follow just a basic set of rules. I’ve got a lot of things on hand because I’ve been looking at trying a cycle for a few years, always just been to scared to actually pull the trigger. As far as adding DHT I have winstrol to throw in the mix starting tomorrow. That should help add DHT. For training I’ll try to actually take notes. Tomorrow is leg day and like I said I’m trying more of Mike Mentzers high intensity approach with few sets and training to failure.
 
Myownlab said:
I will try to get face blurred picture tomorrow. As far as diet I answered that earlier. I don’t have a super strict meal plan that I follow just a basic set of rules. I’ve got a lot of things on hand because I’ve been looking at trying a cycle for a few years, always just been to scared to actually pull the trigger. As far as adding DHT I have winstrol to throw in the mix starting tomorrow. That should help add DHT. For training I’ll try to actually take notes. Tomorrow is leg day and like I said I’m trying more of Mike Mentzers high intensity approach with few sets and training to failure.
Click to expand...
@Myownlab training is easy if it's mike mentzers (the guy who died from abusing cocaine btw) program, put it in your notes on the phone. 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.
 
Myownlab said:
I will try to get face blurred picture tomorrow. As far as diet I answered that earlier. I don’t have a super strict meal plan that I follow just a basic set of rules. I’ve got a lot of things on hand because I’ve been looking at trying a cycle for a few years, always just been to scared to actually pull the trigger. As far as adding DHT I have winstrol to throw in the mix starting tomorrow. That should help add DHT. For training I’ll try to actually take notes. Tomorrow is leg day and like I said I’m trying more of Mike Mentzers high intensity approach with few sets and training to failure.
Click to expand...
that is great to try new techniques
 
Leg day 2/28/23



Warm up



Leg extension

both legs- 80lbs- 12 reps

Light stretching

Single leg- 80lbs- 12 reps each

Both legs- feet together- 140lbs- 12 reps

Both legs- feet apart- 200 lbs- 12 reps

Both legs- feet together-240- 6 started to fail

Short rest- feet apart- 240- failed at 7.5 reps



Leg Curls

Both legs- 80lbs- 12 reps

Hamstrings a little sore and tight from playing with my kids at the park the previous day

Both legs- 140lbs- 12 reps

Both legs- 200lbs- failed at 6

Dropped weight to 155- failed at 4



Leg press superset

Both legs- 310lbs-12 reps

Calf presses- 310- 20 reps

Both legs- 400lbs- failed at 10 reps

Calf presses- 400lbs- 20 reps



Hip thrusts- seated calf raises

Hip- 160lbs- 12 reps- 2 sec pause at top

Calves- 90+lbs- 12 reps- 2 sec pause top/bott

Hip- 210lbs- 12 reps- 2 sec pause at top

Calves- 90+- to failure- 2 sec pause top/bott



Average HR 120 BPM
 
LevButlerov said:
@Myownlab training is easy if it's mike mentzers (the guy who died from abusing cocaine btw) program, put it in your notes on the phone. 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.
Click to expand...
I thought it was meth that got him and his brother. Dorian Yates also swears by this training style.
 
Myownlab said:
Leg day 2/28/23



Warm up



Leg extension

both legs- 80lbs- 12 reps

Light stretching

Single leg- 80lbs- 12 reps each

Both legs- feet together- 140lbs- 12 reps

Both legs- feet apart- 200 lbs- 12 reps

Both legs- feet together-240- 6 started to fail

Short rest- feet apart- 240- failed at 7.5 reps



Leg Curls

Both legs- 80lbs- 12 reps

Hamstrings a little sore and tight from playing with my kids at the park the previous day

Both legs- 140lbs- 12 reps

Both legs- 200lbs- failed at 6

Dropped weight to 155- failed at 4



Leg press superset

Both legs- 310lbs-12 reps

Calf presses- 310- 20 reps

Both legs- 400lbs- failed at 10 reps

Calf presses- 400lbs- 20 reps



Hip thrusts- seated calf raises

Hip- 160lbs- 12 reps- 2 sec pause at top

Calves- 90+lbs- 12 reps- 2 sec pause top/bott

Hip- 210lbs- 12 reps- 2 sec pause at top

Calves- 90+- to failure- 2 sec pause top/bott



Average HR 120 BPM
Click to expand...
@Myownlab now this is a training update perfect start lets keep this updated how about cardio?

Myownlab said:
Here is a picture. I’m terrible at pictures and absolutely hate selfies.View attachment 15595
Click to expand...
@Myownlab looking good, good base to work from

Myownlab said:
I thought it was meth that got him and his brother. Dorian Yates also swears by this training style.
Click to expand...
@Myownlab meth and coke and other speed drugs it was all bad and Dorian Yates didn't do Mike Mentzers training, Dorian was crazy beast
 
get more training updates tomorrow
 
g2g FINALLY you pushing out full updates man
 
steve is hating on the hair :)
 
looking at you now I dont think you need peptides lets start with your stack first
 
Eddie Haskell said:
@Myownlab meth and coke and other speed drugs it was all bad and Dorian Yates didn't do Mike Mentzers training, Dorian was crazy beast
Click to expand...
I can pull up several interview where Dorian talks about pulling his volume back and seeing much better results. He was a beast and his drive pushed him to up his volume and he noticed less positives.
 
2Thick said:
hows your cardio you doing it?
Click to expand...
ROIDDERS said:
you doing any cardio dude?
Click to expand...
On days I train I do 10 minutes on the treadmill before hand to get my heart rate up around 130. I try to keep my rest periods short enough to keep my HR elevated but still long enough to recover for a proper set. On non training days I will be incorporating more cardio. Probably won’t exceed 30 minutes of aerobic activities. I might get into HIT closer to the end. Also it was very different taking notes today. I normally focus on my breathing, HR, music, and whatever repressed emotions I’m using to fuel my workout. I will try to stick with it. Thanks for the support gentlemen.
 
Myownlab said:
On days I train I do 10 minutes on the treadmill before hand to get my heart rate up around 130. I try to keep my rest periods short enough to keep my HR elevated but still long enough to recover for a proper set. On non training days I will be incorporating more cardio. Probably won’t exceed 30 minutes of aerobic activities. I might get into HIT closer to the end. Also it was very different taking notes today. I normally focus on my breathing, HR, music, and whatever repressed emotions I’m using to fuel my workout. I will try to stick with it. Thanks for the support gentlemen.
Click to expand...
@Myownlab i didnt see that in your log. Keeping heart rate elevated is not the same thing as cardio. I suggest you do at least 30minutes cardio preworkout and 10min post workout based on your look at this point. You need more cardio a lot more.
 
Eddie Haskell said:
@Myownlab now this is a training update perfect start lets keep this updated how about cardio?


@Myownlab looking good, good base to work from


@Myownlab meth and coke and other speed drugs it was all bad and Dorian Yates didn't do Mike Mentzers training, Dorian was crazy beast
Click to expand...
Not exactly but he did work with Mike briefly and did a far lower volume than most
 
Chest/Shoulders/Triceps
August 29, 2023

20 mins cardio on bike
HR between 142-160 entire time

Warmup

Rotator cuff rotations
Seated-10lbs-10 reps
Seated- 15 lbs- 12 reps
Standing cable internal/external rotations
15 lbs- 10 reps each twice

Incline Dumbbell chest press
30lbs- 12 reps
50lbs- 12 reps
80lbs- 10 reps, started to fail

Cable crossovers
30lbs- 12 rep
20lbs- 12 reps
superset incline press 25lbs-burnout


Side lateral raise machine
Single arm
80lbs- 16 reps each
140lbs- 12 reps each
170lbs- 10 reps- last 2 partials
Superset with cable side lateral raises
15lbs to failure


Reverse Peck Deck
40lbs- 12 reps
55lbs- 12 reps
62.5lbs- 10 reps failure
Superset with seated revers flys
25lb plate- to failure

Behind the head cable tricep extensions
Single arm
20lbs-12 reps
40lbs- 12 reps
50lbs- 10 reps


V-bar tricep push downs
100lbs- 12 reps
140lbs- failed at rep 10
140lbs- failed at 6
Dropped weight to 90lbs- failed at 11 reps
5 mins on rowing machine

Hip flexors cramped up
Spent most of the workout trying to feel out how much weight I needed. Trying to work up safely and avoid injuries.
 

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Myownlab said:
Leg day 2/28/23



Warm up



Leg extension

both legs- 80lbs- 12 reps

Light stretching

Single leg- 80lbs- 12 reps each

Both legs- feet together- 140lbs- 12 reps

Both legs- feet apart- 200 lbs- 12 reps

Both legs- feet together-240- 6 started to fail

Short rest- feet apart- 240- failed at 7.5 reps



Leg Curls

Both legs- 80lbs- 12 reps

Hamstrings a little sore and tight from playing with my kids at the park the previous day

Both legs- 140lbs- 12 reps

Both legs- 200lbs- failed at 6

Dropped weight to 155- failed at 4



Leg press superset

Both legs- 310lbs-12 reps

Calf presses- 310- 20 reps

Both legs- 400lbs- failed at 10 reps

Calf presses- 400lbs- 20 reps



Hip thrusts- seated calf raises

Hip- 160lbs- 12 reps- 2 sec pause at top

Calves- 90+lbs- 12 reps- 2 sec pause top/bott

Hip- 210lbs- 12 reps- 2 sec pause at top

Calves- 90+- to failure- 2 sec pause top/bott



Average HR 120 BPM
Click to expand...
lets see the diet bro
 
August 31, 2023
Back/Biceps/Core

10 min cardio
Warmup
Dead hangs
Twists

Bent over barbel row underhand
45lbs- 16 reps
95lbs- 12 reps
135- 12 reps
155- 12 reps

Lat pull downs- wide grip
80lbs- 12 reps
110lbs- 12 reps
140lbs- 12 reps

Lat pull downs v bar- keeping arms at 90
120lbs-10 reps
120lbs- 10 reps
Drop set
160lbs-8 reps- failed
100lbs- 6.5 reps

Seated rows/ single arm dumbbell rows
V-bar 2” grips
70lbs-12 reps
50lb dumbbell- 12 reps each side
100lbs- 12 reps
65lbs- 12 reps each
160lbs- 10 reps
75lbs- 10 reps

Nautilus seated hyperextentions superset
Nautilus seated abdominal crunches
110lbs-12 reps-back
110lbs- 12 reps-abs
155lbs-12 reps- back
110lbs- 12 reps- abs
155lbs-failed at 12 reps- back
110lbs- 12 reps- abs

Rope cable machine curls
70lbs- 12 reps
90lbs- 12 reps
100lbs-12 reps


Single arm preacher hammer curls
25lbs-10 reps each
30lbs-2” fat grip- failed at 8 reps



Fat grip cable wrist curls highest position
120lbs-12 reps
120lbs- 12 reps
120lbs- 10 reps
Dropped weight
80lbs- 12 reps

Dumbbell shrugs
70lbs each- to failure

Definitely starting to feel stronger. Still figuring out what my working weight is going to be for each lift. Haven’t really pushed anything this hard in a few years.

Supplements
Metagenics Phytomulti
Nordic Naturals Omega Joint Plus
Gorilla Mode Premium Protein
Revive MD Liver
Revive MD Blood Pressure
Purity P-5-P
 
Myownlab said:
August 31, 2023
Back/Biceps/Core

10 min cardio
Warmup
Dead hangs
Twists

Bent over barbel row underhand
45lbs- 16 reps
95lbs- 12 reps
135- 12 reps
155- 12 reps

Lat pull downs- wide grip
80lbs- 12 reps
110lbs- 12 reps
140lbs- 12 reps

Lat pull downs v bar- keeping arms at 90
120lbs-10 reps
120lbs- 10 reps
Drop set
160lbs-8 reps- failed
100lbs- 6.5 reps

Seated rows/ single arm dumbbell rows
V-bar 2” grips
70lbs-12 reps
50lb dumbbell- 12 reps each side
100lbs- 12 reps
65lbs- 12 reps each
160lbs- 10 reps
75lbs- 10 reps

Nautilus seated hyperextentions superset
Nautilus seated abdominal crunches
110lbs-12 reps-back
110lbs- 12 reps-abs
155lbs-12 reps- back
110lbs- 12 reps- abs
155lbs-failed at 12 reps- back
110lbs- 12 reps- abs

Rope cable machine curls
70lbs- 12 reps
90lbs- 12 reps
100lbs-12 reps


Single arm preacher hammer curls
25lbs-10 reps each
30lbs-2” fat grip- failed at 8 reps



Fat grip cable wrist curls highest position
120lbs-12 reps
120lbs- 12 reps
120lbs- 10 reps
Dropped weight
80lbs- 12 reps

Dumbbell shrugs
70lbs each- to failure

Definitely starting to feel stronger. Still figuring out what my working weight is going to be for each lift. Haven’t really pushed anything this hard in a few years.

Supplements
Metagenics Phytomulti
Nordic Naturals Omega Joint Plus
Gorilla Mode Premium Protein
Revive MD Liver
Revive MD Blood Pressure
Purity P-5-P
Click to expand...
@Myownlab good update now hows the diet?
 
lets see some diet updates too
 
g2g seeing you update
 
keep this up for us
 
Sorry diet is 3,500-3,900 calories. I try to do primarily fats and proteins. Carbs around workouts. No less than 1 gram of protein per pound of body fat. I eat a lot of ground beef and chicken thighs. I’ve tried eating leaner sources but I can’t force feed that many calories from lean protein sources. Diet has always been my week link. I have rules that I follow but a lot of it is dictated by my work and my budget.
 
Myownlab said:
Sorry diet is 3,500-3,900 calories. I try to do primarily fats and proteins. Carbs around workouts. No less than 1 gram of protein per pound of body fat. I eat a lot of ground beef and chicken thighs. I’ve tried eating leaner sources but I can’t force feed that many calories from lean protein sources. Diet has always been my week link. I have rules that I follow but a lot of it is dictated by my work and my budget.
Click to expand...
@Myownlab please start actually recording what you eat so we can see it, budget or not we can fit the diet in your budget
meals, food when you eat it and how much
If you don't log what you eat now, open NOTES on phone and start recording it there and paste here. Very easy.
 
Myownlab said:
August 31, 2023
Back/Biceps/Core

10 min cardio
Warmup
Dead hangs
Twists

Bent over barbel row underhand
45lbs- 16 reps
95lbs- 12 reps
135- 12 reps
155- 12 reps

Lat pull downs- wide grip
80lbs- 12 reps
110lbs- 12 reps
140lbs- 12 reps

Lat pull downs v bar- keeping arms at 90
120lbs-10 reps
120lbs- 10 reps
Drop set
160lbs-8 reps- failed
100lbs- 6.5 reps

Seated rows/ single arm dumbbell rows
V-bar 2” grips
70lbs-12 reps
50lb dumbbell- 12 reps each side
100lbs- 12 reps
65lbs- 12 reps each
160lbs- 10 reps
75lbs- 10 reps

Nautilus seated hyperextentions superset
Nautilus seated abdominal crunches
110lbs-12 reps-back
110lbs- 12 reps-abs
155lbs-12 reps- back
110lbs- 12 reps- abs
155lbs-failed at 12 reps- back
110lbs- 12 reps- abs

Rope cable machine curls
70lbs- 12 reps
90lbs- 12 reps
100lbs-12 reps


Single arm preacher hammer curls
25lbs-10 reps each
30lbs-2” fat grip- failed at 8 reps



Fat grip cable wrist curls highest position
120lbs-12 reps
120lbs- 12 reps
120lbs- 10 reps
Dropped weight
80lbs- 12 reps

Dumbbell shrugs
70lbs each- to failure

Definitely starting to feel stronger. Still figuring out what my working weight is going to be for each lift. Haven’t really pushed anything this hard in a few years.

Supplements
Metagenics Phytomulti
Nordic Naturals Omega Joint Plus
Gorilla Mode Premium Protein
Revive MD Liver
Revive MD Blood Pressure
Purity P-5-P
Click to expand...
nice update here
 
September 2, 2023
Leg day

10 mins cardio Bike
10 mins cardio treadmill
Light stretching

Hack Squat
Just the frame- 12 reps
140- 12 reps
230- 10 reps
300lbs- 10 reps- failure at 10

RDL
135- 12 reps
225- 10 reps
225- 8 reps

Leg Extensions
Single leg- 80- 12 reps each
Both legs- 140- 12 reps
Both legs- 185- 11.5 reps
Both legs- 245- 6 reps- rest/pause to 10 full

Lying Leg Curls
110- 12 reps
140- 8 reps
140- 8 reps

Nautilus Calf Extensions
Both legs- 140- 12 reps
Both legs- 185- 12 reps
Both legs- 185- 12 reps

Seated by calf raises
90 lbs+ me- 12 reps
Not sure on the weight since the west is part of it but it’s a lever
90+ for 12 reps

Nautilus Hip Thrusts
200- to failure


Tried the stair stepper, made it about a minute before my legs gave out. Like I said, legs are a lagging body part for me. Always struggled to see growth. Here are some pics. Usually more definition in the quads but they are pretty tore up from the workout.
 

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Diet so far today
Breakfast
3 large eggs scrambled with 1/4 cup whole milk and 1/4 shredded cheese
3 strips thick cut bacon
Brunch
Peanut butter sandwich with 1.5 tablespoons peanut butter and just over 1/2 tablespoon local honey
Lunch- I cheated here- in a rush and away from the house
Arby’s beef n cheddar sandwich double
Post workout I had 1 scoop Gorilla Mode premium protein with 8 oz water and took my vitamins
Dinner will be 3 chicken thighs diced up and cooked in a pan, tossed in a little teriyaki sauce with 3/4 cup of jasmine rice and one banana.
As previously stated diet is generally where I struggle. Trying to get enough calories from clean sources has always been tough for me. I still don’t quite have the appetite I wish I had for growth. I will start to pull back the calories but keep the protein intake the same the last few weeks of the cycle and continue post cycle.
 
Myownlab said:
Diet so far today
Breakfast
3 large eggs scrambled with 1/4 cup whole milk and 1/4 shredded cheese
3 strips thick cut bacon
Brunch
Peanut butter sandwich with 1.5 tablespoons peanut butter and just over 1/2 tablespoon local honey
Lunch- I cheated here- in a rush and away from the house
Arby’s beef n cheddar sandwich double
Post workout I had 1 scoop Gorilla Mode premium protein with 8 oz water and took my vitamins
Dinner will be 3 chicken thighs diced up and cooked in a pan, tossed in a little teriyaki sauce with 3/4 cup of jasmine rice and one banana.
As previously stated diet is generally where I struggle. Trying to get enough calories from clean sources has always been tough for me. I still don’t quite have the appetite I wish I had for growth. I will start to pull back the calories but keep the protein intake the same the last few weeks of the cycle and continue post cycle.
Click to expand...
There is no secret to diet. You either stay on your diet or you don’t. It isn’t like squatting 600 lbs. It takes no particular genetic ability. Just willpower.

Understanding it is your weakness is the first step, bear down.
 
LittleTimeTrouble said:
There is no secret to diet. You either stay on your diet or you don’t. It isn’t like squatting 600 lbs. It takes no particular genetic ability. Just willpower.

Understanding it is your weakness is the first step, bear down.
Click to expand...
It gets really tough when I’m on the road for work. We bounce around from hotel to hotel in some small towns in ND for work in the oilfield. Most rooms have a barely functioning mini fridge and a small microwave. I know it sounds like an excuse and maybe it is. But between working 15 hours, training 1 to 1.5 hours, and trying to still be a father I don’t get much time. I’ll try to do better.
 
Myownlab said:
It gets really tough when I’m on the road for work. We bounce around from hotel to hotel in some small towns in ND for work in the oilfield. Most rooms have a barely functioning mini fridge and a small microwave. I know it sounds like an excuse and maybe it is. But between working 15 hours, training 1 to 1.5 hours, and trying to still be a father I don’t get much time. I’ll try to do better.
Click to expand...
Oh, I hear you. I didn’t say it wasn’t hard, I just said you can do it. It does take some planning, and traveling with a Yeti (or whatever) but you can do it, and once you figure out the rhythm, you are there. It’s literally a matter of getting a grilled chicken breast instead of an Arby’s, or having one in a cooler in your car. And it is a matter of tossing some flax seed and peanut butter into some Greek yogurt, rather than having a sandwich with honey. Glamorous it is not, but you have it in you.

ETA, being a father is more important. That’s the only good excuse out there!
 
Myownlab said:
It gets really tough when I’m on the road for work. We bounce around from hotel to hotel in some small towns in ND for work in the oilfield. Most rooms have a barely functioning mini fridge and a small microwave. I know it sounds like an excuse and maybe it is. But between working 15 hours, training 1 to 1.5 hours, and trying to still be a father I don’t get much time. I’ll try to do better.
Click to expand...
take an air fryer with you. you can buy a small one for $60

you can cook ANYTHING in that thing. chicken, beef, potatoes. and take a rice cooker, those cost about $25.. you can cook both rice and veggies in that thing. and of course you can grab fruit and other veggies and eat those raw.
 
Myownlab said:
September 2, 2023
Leg day

10 mins cardio Bike
10 mins cardio treadmill
Light stretching

Hack Squat
Just the frame- 12 reps
140- 12 reps
230- 10 reps
300lbs- 10 reps- failure at 10

RDL
135- 12 reps
225- 10 reps
225- 8 reps

Leg Extensions
Single leg- 80- 12 reps each
Both legs- 140- 12 reps
Both legs- 185- 11.5 reps
Both legs- 245- 6 reps- rest/pause to 10 full

Lying Leg Curls
110- 12 reps
140- 8 reps
140- 8 reps

Nautilus Calf Extensions
Both legs- 140- 12 reps
Both legs- 185- 12 reps
Both legs- 185- 12 reps

Seated by calf raises
90 lbs+ me- 12 reps
Not sure on the weight since the west is part of it but it’s a lever
90+ for 12 reps

Nautilus Hip Thrusts
200- to failure


Tried the stair stepper, made it about a minute before my legs gave out. Like I said, legs are a lagging body part for me. Always struggled to see growth. Here are some pics. Usually more definition in the quads but they are pretty tore up from the workout.
Click to expand...
@Myownlab good training day more cardio
 
Myownlab said:
Diet so far today
Breakfast
3 large eggs scrambled with 1/4 cup whole milk and 1/4 shredded cheese
3 strips thick cut bacon
Brunch
Peanut butter sandwich with 1.5 tablespoons peanut butter and just over 1/2 tablespoon local honey
Lunch- I cheated here- in a rush and away from the house
Arby’s beef n cheddar sandwich double
Post workout I had 1 scoop Gorilla Mode premium protein with 8 oz water and took my vitamins
Dinner will be 3 chicken thighs diced up and cooked in a pan, tossed in a little teriyaki sauce with 3/4 cup of jasmine rice and one banana.
As previously stated diet is generally where I struggle. Trying to get enough calories from clean sources has always been tough for me. I still don’t quite have the appetite I wish I had for growth. I will start to pull back the calories but keep the protein intake the same the last few weeks of the cycle and continue post cycle.
Click to expand...
@Myownlab peanut butter sandwich? you need to change that to a protein bar like quest bar

your diet is high in carbs and low in healthy fats compared to what you need to be doing
lets see more diet training updates and we'll go from there
 
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