Start date: 1st Jan, new year…new log
Age: 38
Weight: 100kg (220lbs)
Cycle Experience: 6th cycle, TRT 4 years
Goal: Add lean mass while minimizing fat gain and side effects.
Sponsor: Vendor sponsorship likely for this log.
Proposed Cycle:
• Testosterone Enanthate: 400mg/week
• Primobolan: 600mg/week
Training Plan:
Split: 5-day training program targeting hypertrophy, with progressive overload and weak-point focus.
• Day 1: Chest & Triceps
• Bench Press: 4x8-10
• Incline Dumbbell Press: 4x10-12
• Cable Fly: 4x12-15
• Tricep Dips: 3x12-15
• Rope Pushdowns: 4x12-15
• Day 2: Back & Biceps
• Deadlifts: 4x6-8
• Pull-Ups: 3x10-12
• Barbell Rows: 4x8-10
• Dumbbell Hammer Curls: 4x12-15
• Preacher Curls: 4x12-15
• Day 3: Rest or Active Recovery
• Light cardio or mobility work
• Day 4: Shoulders & Abs
• Overhead Press: 4x8-10
• Dumbbell Lateral Raises: 4x12-15
• Cable Rear Delt Fly: 4x12-15
• Weighted Plank: 3x60s
• Cable Crunches: 3x15-20
• Day 5: Legs
• Squats: 4x8-10
• Romanian Deadlifts: 4x10-12
• Walking Lunges: 4x12-15/leg
• Leg Press: 3x15-20
• Calf Raises: 4x20-25
• Day 6: Arms & Abs
• Barbell Curls: 4x10-12
• Skull Crushers: 4x10-12
• Incline Dumbbell Curls: 4x12-15
• Overhead Tricep Extensions: 4x12-15
• Hanging Leg Raises: 4x15-20
• Day 7: Rest or Active Recovery
Cardio:
• 3 sessions per week of steady-state cardio (30 minutes) to support cardiovascular health and fat management.
Diet Plan:
Total Calories: ~4,000/day
• Protein: ~400g (40%)
• Carbs: ~400g (40%)
• Fats: ~90g (20%)
Meal Plan Example:
• Meal 1:
• 6 whole eggs
• 100g oats with berries and almond butter
• Meal 2 (Pre-Workout):
• 200g grilled chicken breast
• 200g sweet potato
• Steamed broccoli
• Meal 3 (Post-Workout):
• 50g whey isolate protein shake
• 100g cream of rice with banana and honey
• Meal 4:
• 250g lean ground turkey
• 150g white rice
• Stir-fried vegetables
• Meal 5:
• 200g salmon
• Mixed salad with olive oil and avocado
• Meal 6 (Before Bed):
• 250g low-fat cottage cheese or Greek yogurt
• Handful of walnuts or almonds
Questions for the Forum:
1. Aromatase Inhibitor (AI): Would you recommend running an AI proactively with this cycle, or only introducing one if estrogen-related sides arise? If so, what dose and protocol have worked well for you?
2. Primobolan Dose: Is 600mg/week an effective dose for someone with my weight and experience, or should I consider adjusting it?
3. Anavar?: Would you recommend running Anavar as a kickstart (first 8 weeks) or during the second half of the cycle for better synergy with Primo? Also is the dose on point?
4. Cycle Length: Is 16 weeks the sweet spot for Primo and Test, or would a shorter duration still yield solid results with less sides?
5. Side Effects: For those who’ve run this stack or something similar, did you encounter any unexpected sides? Any recommendations for managing them? Goal here is to
Log Details:
If the vendor sponsorship is confirmed, I’ll provide weekly updates covering:
• Weight and strength progress.
• Training performance and recovery.
• Any side effects or adjustments to the plan.
• Pre, Mid and post-cycle bloodwork to monitor health and progress.
Looking forward to hearing your advice and feedback, especially from those with experience running similar cycles. Let me know if there’s anything else you’d like me to include in the log!
Age: 38
Weight: 100kg (220lbs)
Cycle Experience: 6th cycle, TRT 4 years
Goal: Add lean mass while minimizing fat gain and side effects.
Sponsor: Vendor sponsorship likely for this log.
Proposed Cycle:
• Testosterone Enanthate: 400mg/week
• Primobolan: 600mg/week
Training Plan:
Split: 5-day training program targeting hypertrophy, with progressive overload and weak-point focus.
• Day 1: Chest & Triceps
• Bench Press: 4x8-10
• Incline Dumbbell Press: 4x10-12
• Cable Fly: 4x12-15
• Tricep Dips: 3x12-15
• Rope Pushdowns: 4x12-15
• Day 2: Back & Biceps
• Deadlifts: 4x6-8
• Pull-Ups: 3x10-12
• Barbell Rows: 4x8-10
• Dumbbell Hammer Curls: 4x12-15
• Preacher Curls: 4x12-15
• Day 3: Rest or Active Recovery
• Light cardio or mobility work
• Day 4: Shoulders & Abs
• Overhead Press: 4x8-10
• Dumbbell Lateral Raises: 4x12-15
• Cable Rear Delt Fly: 4x12-15
• Weighted Plank: 3x60s
• Cable Crunches: 3x15-20
• Day 5: Legs
• Squats: 4x8-10
• Romanian Deadlifts: 4x10-12
• Walking Lunges: 4x12-15/leg
• Leg Press: 3x15-20
• Calf Raises: 4x20-25
• Day 6: Arms & Abs
• Barbell Curls: 4x10-12
• Skull Crushers: 4x10-12
• Incline Dumbbell Curls: 4x12-15
• Overhead Tricep Extensions: 4x12-15
• Hanging Leg Raises: 4x15-20
• Day 7: Rest or Active Recovery
Cardio:
• 3 sessions per week of steady-state cardio (30 minutes) to support cardiovascular health and fat management.
Diet Plan:
Total Calories: ~4,000/day
• Protein: ~400g (40%)
• Carbs: ~400g (40%)
• Fats: ~90g (20%)
Meal Plan Example:
• Meal 1:
• 6 whole eggs
• 100g oats with berries and almond butter
• Meal 2 (Pre-Workout):
• 200g grilled chicken breast
• 200g sweet potato
• Steamed broccoli
• Meal 3 (Post-Workout):
• 50g whey isolate protein shake
• 100g cream of rice with banana and honey
• Meal 4:
• 250g lean ground turkey
• 150g white rice
• Stir-fried vegetables
• Meal 5:
• 200g salmon
• Mixed salad with olive oil and avocado
• Meal 6 (Before Bed):
• 250g low-fat cottage cheese or Greek yogurt
• Handful of walnuts or almonds
Questions for the Forum:
1. Aromatase Inhibitor (AI): Would you recommend running an AI proactively with this cycle, or only introducing one if estrogen-related sides arise? If so, what dose and protocol have worked well for you?
2. Primobolan Dose: Is 600mg/week an effective dose for someone with my weight and experience, or should I consider adjusting it?
3. Anavar?: Would you recommend running Anavar as a kickstart (first 8 weeks) or during the second half of the cycle for better synergy with Primo? Also is the dose on point?
4. Cycle Length: Is 16 weeks the sweet spot for Primo and Test, or would a shorter duration still yield solid results with less sides?
5. Side Effects: For those who’ve run this stack or something similar, did you encounter any unexpected sides? Any recommendations for managing them? Goal here is to
Log Details:
If the vendor sponsorship is confirmed, I’ll provide weekly updates covering:
• Weight and strength progress.
• Training performance and recovery.
• Any side effects or adjustments to the plan.
• Pre, Mid and post-cycle bloodwork to monitor health and progress.
Looking forward to hearing your advice and feedback, especially from those with experience running similar cycles. Let me know if there’s anything else you’d like me to include in the log!