Approved Log My TRT and Training Journal

[deez91]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

 

[LevButlerov]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

welcome fully to the EVO family @deez91 good start and you have a base, we need to start cutting hard and tracking all! EVO family support.

what brand of test do you plan to get?

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

 

[Mobster]

1) TRT. Circa 100mg a week to get you over 300ng/dl
2) Diet. When that stomach shrinks you'll look soooo much better

 

[stevesmi]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

@deez91 good job on the workouts. I like how you mix up everything and you have a rest day on the weekend. That is a great thing.

 

[Ulter]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

This is an amazing workout you put together. The diet and the food is fantastic. Seems like you are eating very clean. @deez91

 

[ceo]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

bros you a hero @deez91 nice workout routine. got mad respect for it and the bloods looking strong too

 

[2Thick]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

@deez91 this is a wonderful start to this log. I like how you laid out the blood work, the diet and food, and you got your workouts laid out for us for the week. I think it's a good split routine that you're doing.

 

[ROIDDERS]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

Keep up the good work. You are a champion. @deez91 this is an excellent start to this log, and we are blessed to have you part of the new Evo family.

 

[RoySimpson]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

@deez91 welcome to the forums bro! Will be following along for sure!

 

[ballin2504]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

@deez91 great start to the log and welcome to evo man. Glad to have you here.

 

[Tiger Salman Khan]

Log:

My goal is to start self TRT. I plan to start test cyp @ 120 mg /week. Followed by blood work every 2-3 months.

I am 34 years old, 5'8 and 200lbs. Never had major health concerns or injuries. I don't smoke or drink alcohol. Never done any anabolics before. Currently from recent blood work my total test levels were 254ng/dL. In the last 5 years I have been experiencing a tough time building new muscle, having low energy and weakness at work and in the gym. Feeling like it takes longer to recover and tired all the time. So I need to make a change and up my lvls. I'm sleeping about 7-7.5 hrs a night. Once in a while maybe 6.5 hrs.

Bloods:

My estradiol is 30, my Ls/fsh were in range, no prostate concerns, ALT was 35 and seems to be in range, hematocrit was 0.5. Total testosterone was 8.8nmol/L and free testosterone was 4.4nmol/L. Current doctor states im low range + I still have "some" testosterone but... im "not low enough" for him to prescribe testosterone and recommended HCG/2000 iu per week long term which I don't like the sound of that. From my research it shouldn't be used long term.

Diet/ food:
4-5 meals per day spaced out and eating every 3-4 hrs.
Food consisting of eggs, chicken, beef, rice, sweet potato, oatmeal. Snacks of fruit, vegetables, almonds and pecans. I mix it up depending on how I feel. I have 2 cups of black coffee per day, one glass of whole milk a day. I don't count calories, and my meal portion size is never huge.

Workouts:

• Monday: Quads , Hamstrings , Cardio
• Tuesday: Chest , Abs, cardio
• Wednesday: Shoulders, cardio
• Thursday: Back, Abs, cardio
• Friday: Arms ,cardio
• Weekend: Rest day
• I will switch it up every couple weeks if I feel bored

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D

@deez91 Good start to the log....looking forward to awesome updates.........

 

[deez91]

Log update:

Thanks for all the feedback brothers ! Happy New Year


Started self TRT on Dec. 24th/2025 with pur pharma test cyp @ 120 mg /week, two pins per week(every 3.5 days). Followed by getting blood work every 6 weeks.

Bloods: scroll up to read old bloods, new bloods will be updated in 6 weeks.

Diet/ food:

Supplements are taken when I wake up and about 30 mins before the first meal. I eat at different times in the day due to my work schedule fluctuating because of evening and night shift work. I eat every 3-4 hrs.

Not sure on exact macros here, still calculating.

Meal 1 - 1 scoop oats plus 3 whole eggs with 1 tbsp. Butter with banana + almonds

Meal 2 - 2 scoops protein powder + orange juice + pecans

Meal 3 - baked cod fish + peas, carrots and broccoli

Meal 4 - chicken with pasta or rice + glass of milk

Meal 5 - steak and sweet potatoes+ spinach, peppers and pickles salad with ranch dressing

Sometimes I will snack on fruit a couple times per day, I don't really count this.

Drinking water for the remaining of the day before sleep.

Possibly around 2500 + calories.
Protein- 230g
Fats-100g
Carbs- 300g
* I don't have a scale to weigh ounces for the food.

Workouts:

• Monday: Quads
• Leg press +160 lbs 4x 10
• Barbell squat + 135 lbs with bar 4x10
• Hamstrings
• Seated leg curl + 100 lbs 4 x 10
• Deadlift + 170 lbs 4 x 10
• Cardio- treadmill 35 min medium intensity with 10 min cool down
• Tuesday: Chest
• Dumbbell bench press + 40 lbs dumbbells 4 x 10
• Dumbbell flys + 30 lbs dumbbells 4 x10
• barbell bench press + 135 lbs 4 x 10
• Abs-100 crunches + 50 sit ups and side twists Cardio- exercise bike 35 min with 10 min cool down
• Wednesday: Shoulders
• Dumbbell shoulder press + 40 lb dumbbells 4 x10
• Dumbbell front raises + 30 lb dumbbells 4 x 10
• Cardio- treadmill 35 min with 10 min cool down
• Thursday: Back
• Upright rows + 45 lb with barbell 4 x 10
• Wide grip lat pull down + 100 lbs 4 x 10
• Seated cable row + 100 lbs 4 x 10
• Abs-100 crunches + mountain climber plank until failure
• Friday: Arms
• Dumbell curls + 40lb dumbbells 4 x 10
• Barbell curl + 45 lb with barbell 4 x 10
• Tricep pushdown + 100 lbs 4 x 10
• Dumbell overhead ext. + 40 lb dumbell 4 x 10
• Cardio- exercise bike 35 min medium intensity with 10 min cool down
• Weekend: Rest days, 30 minute walk on Saturday and Sunday

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D
Adding psyllium husk and vitamin C
Starting probiotic kefir


@LevButlerov What did you mean by multis ? Like multi vitamin ? If so, yeah I should get one. I've used them on/off.

 

[BigVelvetG]

Great log so far. I like how you layout your workouts.

Sometimes I will snack on fruit a couple times per day, I don't really count this.

I think you should count everything, even the fruit for at least a few weeks. That 2500cal guess might not be what you think it is after you count everything. This includes fruit, sauces, and drinks. A while back I was making a ton of beef jerky each week and eating it in between my other meals thinking it couldn’t be that many calories. Boy was I wrong. I think it turned out I was eating an extra 1000cal a day and not realizing it. It was only when I counted everything I put in my mouth did I realize what I was doing. I used my fitness pal and estimated most of my food but I weighed the beef jerky and I was truly surprised

I’ll be following your journey brother

 

[LevButlerov]

Log update:

Thanks for all the feedback brothers ! Happy New Year


Started self TRT on Dec. 24th/2025 with pur pharma test cyp @ 120 mg /week, two pins per week(every 3.5 days). Followed by getting blood work every 6 weeks.

Bloods: scroll up to read old bloods, new bloods will be updated in 6 weeks.

Diet/ food:

Supplements are taken when I wake up and about 30 mins before the first meal. I eat at different times in the day due to my work schedule fluctuating because of evening and night shift work. I eat every 3-4 hrs.

Not sure on exact macros here, still calculating.

Meal 1 - 1 scoop oats plus 3 whole eggs with 1 tbsp. Butter with banana + almonds

Meal 2 - 2 scoops protein powder + orange juice + pecans

Meal 3 - baked cod fish + peas, carrots and broccoli

Meal 4 - chicken with pasta or rice + glass of milk

Meal 5 - steak and sweet potatoes+ spinach, peppers and pickles salad with ranch dressing

Sometimes I will snack on fruit a couple times per day, I don't really count this.

Drinking water for the remaining of the day before sleep.

Possibly around 2500 + calories.
Protein- 230g
Fats-100g
Carbs- 300g
* I don't have a scale to weigh ounces for the food.

Workouts:

• Monday: Quads
• Leg press +160 lbs 4x 10
• Barbell squat + 135 lbs with bar 4x10
• Hamstrings
• Seated leg curl + 100 lbs 4 x 10
• Deadlift + 170 lbs 4 x 10
• Cardio- treadmill 35 min medium intensity with 10 min cool down
• Tuesday: Chest
• Dumbbell bench press + 40 lbs dumbbells 4 x 10
• Dumbbell flys + 30 lbs dumbbells 4 x10
• barbell bench press + 135 lbs 4 x 10
• Abs-100 crunches + 50 sit ups and side twists Cardio- exercise bike 35 min with 10 min cool down
• Wednesday: Shoulders
• Dumbbell shoulder press + 40 lb dumbbells 4 x10
• Dumbbell front raises + 30 lb dumbbells 4 x 10
• Cardio- treadmill 35 min with 10 min cool down
• Thursday: Back
• Upright rows + 45 lb with barbell 4 x 10
• Wide grip lat pull down + 100 lbs 4 x 10
• Seated cable row + 100 lbs 4 x 10
• Abs-100 crunches + mountain climber plank until failure
• Friday: Arms
• Dumbell curls + 40lb dumbbells 4 x 10
• Barbell curl + 45 lb with barbell 4 x 10
• Tricep pushdown + 100 lbs 4 x 10
• Dumbell overhead ext. + 40 lb dumbell 4 x 10
• Cardio- exercise bike 35 min medium intensity with 10 min cool down
• Weekend: Rest days, 30 minute walk on Saturday and Sunday

Supplements:
Fish oil
Creatine
Zinc
Magnesium
Vitamin D
Adding psyllium husk and vitamin C
Starting probiotic kefir


@LevButlerov What did you mean by multis ? Like multi vitamin ? If so, yeah I should get one. I've used them on/off.

happy new year long time no update @deez91

you're saying your training never changes?

and i suggest you start probiotic caps and digestive enzymes ed as well

and multis like a multi vitamin bottle

 

[deez91]

@LevButlerov I usually do exercises for two weeks then change them. Is it more beneficial to change exercises more often and how often would you recommend ?

 

[LevButlerov]

@LevButlerov I usually do exercises for two weeks then change them. Is it more beneficial to change exercises more often and how often would you recommend ?

I would at least move up on reps weekly imo @deez91