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Approved Log Primobolan and Testosterone Cycle Log

Excellent work on this very impressed
 
Fmos said:
Week 6





Key Updates:


• Back Home: Resumed training at the local gym


• Bodyweight: Returned to starting weight of 98kg


• Strength Gains: Slowed to 1–2% increase across all lifts


• Diet: Back on track with clean eating


• Side Effects: None significant; sleep quality remains solid


• Recovery: Muscle soreness minimal; maintaining good energy levels


Day 36 (Injection 11)





Training:


• Push Day:


• Flat Bench Press: 162.5kg for 3 sets of 6 reps (+1.5%)


• Incline Dumbbell Press: 57.5kg dumbbells for 3 sets of 8 reps


• Cable Chest Flyes: 3 sets of 12 reps


• Seated Shoulder Press: 85kg for 3 sets of 10 reps


• Lateral Raises: 3 sets of 15 reps


• Triceps Pushdowns: 3 sets of 12 reps


• Overhead Triceps Extensions: 3 sets of 15 reps





Diet:


• Meal 1: Egg white omelette with spinach and mushrooms, whole-grain toast, black coffee


• Meal 2: Greek yogurt with mixed berries and a handful of almonds


• Meal 3: Grilled chicken breast, quinoa, steamed broccoli


• Meal 4: Protein shake with a banana


• Meal 5: Baked salmon, sweet potato, asparagus





Macros: Protein: 250g / Carbs: 300g / Fats: 80g (~3,200 kcal)





Notes: Strength gains are modest but consistent.


Day 37





Training:


• Pull Day:


• Deadlifts: 230kg for 3 sets of 5 reps (+1%)


• Bent-Over Rows: 120kg for 3 sets of 8 reps


• Lat Pulldowns: 3 sets of 10 reps


• Seated Cable Rows: 3 sets of 12 reps


• Face Pulls: 3 sets of 15 reps


• Barbell Bicep Curls: 3 sets of 12 reps


• Hammer Curls: 3 sets of 15 reps





Diet:


• Meal 1: Oatmeal with whey protein, topped with sliced banana


• Meal 2: Cottage cheese with pineapple chunks


• Meal 3: Turkey and avocado wrap with mixed greens


• Meal 4: Protein bar and an apple


• Meal 5: Lean beef stir-fry with brown rice and mixed vegetables





Macros: Protein: 240g / Carbs: 310g / Fats: 85g (~3,250 kcal)





Notes: Focus on form and mind-muscle connection; feeling solid.


Day 38 (Rest Day)





Training:


• Active Recovery:


• 30-minute brisk walk


• Foam rolling and stretching


• Core exercises: planks and Russian twists





Diet:


• Meal 1: Smoothie with spinach, protein powder, and mixed berries


• Meal 2: Hard-boiled eggs with a side of cherry tomatoes


• Meal 3: Grilled shrimp salad with olive oil dressing


• Meal 4: Handful of mixed nuts and a pear


• Meal 5: Roasted chicken thighs, wild rice, green beans





Macros: Protein: 230g / Carbs: 280g / Fats: 90g (~3,100 kcal)





Notes: Prioritizing recovery; body feels rejuvenated.


Day 39 (Injection 12)





Training:


• Leg Day:


• Squats: 195kg for 3 sets of 5 reps (+2%)


• Leg Press: 400kg for 3 sets of 10 reps


• Leg Curls: 3 sets of 12 reps


• Leg Extensions: 3 sets of 15 reps


• Standing Calf Raises: 3 sets of 20 reps


• Seated Calf Raises: 3 sets of 15 reps





Diet:


• Meal 1: Scrambled eggs with lean turkey sausage, whole-grain toast


• Meal 2: Protein shake with a handful of walnuts


• Meal 3: Grilled tilapia, brown rice, sautéed spinach


• Meal 4: Low-fat cheese with whole-grain crackers


• Meal 5: Pork tenderloin, quinoa, roasted Brussels sprouts





Macros: Protein: 245g / Carbs: 320g / F
Click to expand...
@Fmos stay on that grind bro! Log is looking great!
 
Wow, amazing update. Very thorough for a Friday.
 
Good to hear that, you're back home, training at your regular gym.

Home. Sweet home is always the best.
 
Steamed broccoli with grilled chicken Breasts is delicious.
That's the way it should be done.
 
I think you're getting some fats.

The salmon is good fats and all. So you're getting some good almonds.
 
Spinach and mushrooms with the egg white omelette. Sounds really good.
 
Good job on the training. I like the pulling workout.

Finishing up with hammer curls is smart.
 
I like the face pulls and the seated cable rows.
And the bent over rows. Look fantastic.
 
Fmos said:
Week 6





Key Updates:


• Back Home: Resumed training at the local gym


• Bodyweight: Returned to starting weight of 98kg


• Strength Gains: Slowed to 1–2% increase across all lifts


• Diet: Back on track with clean eating


• Side Effects: None significant; sleep quality remains solid


• Recovery: Muscle soreness minimal; maintaining good energy levels


Day 36 (Injection 11)





Training:


• Push Day:


• Flat Bench Press: 162.5kg for 3 sets of 6 reps (+1.5%)


• Incline Dumbbell Press: 57.5kg dumbbells for 3 sets of 8 reps


• Cable Chest Flyes: 3 sets of 12 reps


• Seated Shoulder Press: 85kg for 3 sets of 10 reps


• Lateral Raises: 3 sets of 15 reps


• Triceps Pushdowns: 3 sets of 12 reps


• Overhead Triceps Extensions: 3 sets of 15 reps





Diet:


• Meal 1: Egg white omelette with spinach and mushrooms, whole-grain toast, black coffee


• Meal 2: Greek yogurt with mixed berries and a handful of almonds


• Meal 3: Grilled chicken breast, quinoa, steamed broccoli


• Meal 4: Protein shake with a banana


• Meal 5: Baked salmon, sweet potato, asparagus





Macros: Protein: 250g / Carbs: 300g / Fats: 80g (~3,200 kcal)





Notes: Strength gains are modest but consistent.


Day 37





Training:


• Pull Day:


• Deadlifts: 230kg for 3 sets of 5 reps (+1%)


• Bent-Over Rows: 120kg for 3 sets of 8 reps


• Lat Pulldowns: 3 sets of 10 reps


• Seated Cable Rows: 3 sets of 12 reps


• Face Pulls: 3 sets of 15 reps


• Barbell Bicep Curls: 3 sets of 12 reps


• Hammer Curls: 3 sets of 15 reps





Diet:


• Meal 1: Oatmeal with whey protein, topped with sliced banana


• Meal 2: Cottage cheese with pineapple chunks


• Meal 3: Turkey and avocado wrap with mixed greens


• Meal 4: Protein bar and an apple


• Meal 5: Lean beef stir-fry with brown rice and mixed vegetables





Macros: Protein: 240g / Carbs: 310g / Fats: 85g (~3,250 kcal)





Notes: Focus on form and mind-muscle connection; feeling solid.


Day 38 (Rest Day)





Training:


• Active Recovery:


• 30-minute brisk walk


• Foam rolling and stretching


• Core exercises: planks and Russian twists





Diet:


• Meal 1: Smoothie with spinach, protein powder, and mixed berries


• Meal 2: Hard-boiled eggs with a side of cherry tomatoes


• Meal 3: Grilled shrimp salad with olive oil dressing


• Meal 4: Handful of mixed nuts and a pear


• Meal 5: Roasted chicken thighs, wild rice, green beans





Macros: Protein: 230g / Carbs: 280g / Fats: 90g (~3,100 kcal)





Notes: Prioritizing recovery; body feels rejuvenated.


Day 39 (Injection 12)





Training:


• Leg Day:


• Squats: 195kg for 3 sets of 5 reps (+2%)


• Leg Press: 400kg for 3 sets of 10 reps


• Leg Curls: 3 sets of 12 reps


• Leg Extensions: 3 sets of 15 reps


• Standing Calf Raises: 3 sets of 20 reps


• Seated Calf Raises: 3 sets of 15 reps





Diet:


• Meal 1: Scrambled eggs with lean turkey sausage, whole-grain toast


• Meal 2: Protein shake with a handful of walnuts


• Meal 3: Grilled tilapia, brown rice, sautéed spinach


• Meal 4: Low-fat cheese with whole-grain crackers


• Meal 5: Pork tenderloin, quinoa, roasted Brussels sprouts





Macros: Protein: 245g / Carbs: 320g / F
Click to expand...


Great update. Very detailed. Your macros are looking Good
 
Nice work bro
 
Week 7





Key Updates:


• New Compound Added: Masteron Enanthate (250mg twice weekly) thanks to my sponsor Odin Labs


• Bodyweight: Stable at 98kg


• Strength Gains: No change from last week


• Diet: Still clean, maintaining calories for lean gains


• Side Effects: None significant—energy, mood, and sleep all solid


• Physique Changes: Muscles looking harder, vascularity increasing noticeably











Day 43 (Injection 13: Test E / Tren E / Mast E)





Training:


• Push Day (Heavy Focus):


• Flat Bench Press: 162.5kg for 3 sets of 6 reps


• Incline Barbell Press: 115kg for 3 sets of 8 reps


• Seated Shoulder Press (Dumbbells): 55kg per hand for 3 sets of 10 reps


• Cable Lateral Raises: 3 sets of 15 reps


• Close-Grip Bench Press: 110kg for 3 sets of 10 reps


• Dips (Weighted): +40kg for 3 sets of 8 reps





Diet:


• Meal 1: Scrambled eggs, smoked salmon, wholegrain toast, avocado


• Meal 2: Whey protein shake, handful of walnuts


• Meal 3: Grilled chicken, quinoa, roasted asparagus


• Meal 4: Greek yogurt with granola and berries


• Meal 5: Steak, baked potato, sautéed mushrooms





Macros: Protein: 260g / Carbs: 340g / Fats: 95g (~3,500 kcal)





Notes: No extra strength yet, but pumps are next level. Vascularity is improving.











Day 44





Training:


• Pull Day:


• Deadlifts: 230kg for 3 sets of 5 reps


• Pull-Ups (Weighted): +30kg for 3 sets of 8 reps


• Bent-Over Rows: 120kg for 3 sets of 10 reps


• Lat Pulldowns: 3 sets of 12 reps


• Face Pulls: 3 sets of 15 reps


• Hammer Curls: 3 sets of 12 reps


• EZ Bar Curls: 3 sets of 12 reps





Diet:


• Meal 1: Omelette with spinach and feta, whole wheat toast


• Meal 2: Protein shake, mixed nuts


• Meal 3: Grilled salmon, sweet potato, broccoli


• Meal 4: Cottage cheese with honey and granola


• Meal 5: Lean ground turkey stir-fry with jasmine rice





Macros: Protein: 250g / Carbs: 320g / Fats: 90g (~3,400 kcal)





Notes: Vascularity is insane, even in forearms. Muscles looking much denser.











Day 45 (Rest & Active Recovery)





Training:


• Mobility & Core Work:


• Hanging leg raises: 3 sets of 12


• Ab rollouts: 3 sets of 15


• Hip mobility drills


• 20 minutes of incline walking





Diet:


• Meal 1: Protein smoothie with banana, spinach, and peanut butter


• Meal 2: Boiled eggs with avocado and wholegrain crackers


• Meal 3: Grilled shrimp with quinoa and roasted peppers


• Meal 4: Whey shake with almonds


• Meal 5: Chicken thighs, brown rice, steamed green beans





Macros: Protein: 240g / Carbs: 300g / Fats: 85g (~3,300 kcal)





Notes: Feeling leaner despite no weight loss. Masteron might be making me look drier.











Day 46 (Injection 14: Test E / Tren E / Mast E)





Training:


• Leg Day:


• Squats: 195kg for 3 sets of 5 reps


• Leg Press: 400kg for 3 sets of 12 reps


• Bulgarian Split Squats: 3 sets of 12 reps per leg


• Seated Calf Raises: 3 sets of 15 reps


• Standing Calf Raises: 3 sets of 20 reps





Diet:


• Meal 1: Scrambled eggs, turkey sausage, oatmeal


• Meal 2: Protein bar, mixed nuts


• Meal 3: Grilled tilapia, brown rice, sautéed spinach


• Meal 4: Cottage cheese with honey and walnuts


• Meal 5: Bison burger (no bun), roasted sweet potatoes





Macros: Protein: 255g / Carbs: 330g / Fats: 100g (~3,500 kcal)





Notes: Leg day felt amazing—legs look fuller, definition improving.











Day 47





Training:


• Push Day (Higher Volume):


• Flat Bench Press: 162.5kg for 3 sets of 6 reps


• Incline Dumbbell Press: 55kg per hand for 3 sets of 10 reps


• Cable Chest Flyes: 3 sets of 15 reps


• Seated Shoulder Press: 85kg for 3 sets of 10 reps


• Triceps Rope Pushdowns: 3 sets of 12 reps


• Dips (Weighted): +30kg for 3 sets of 10 reps





Diet:


• Meal 1: Oatmeal with whey protein and blueberries


• Meal 2: Protein shake, banana


• Meal 3: Chicken breast, jasmine rice, roasted veggies


• Meal 4: Almonds and Greek yogurt


• Meal 5: Sirloin steak, mashed potatoes, steamed asparagus





Macros: Protein: 265g / Carbs: 350g / Fats: 95g (~3,600 kcal)





Notes: Physique is the hardest and leanest it’s ever been. Strength plateauing, but I feel great.











Week 7 Summary:


• Weight: Still 98kg


• Strength: Minimal progression (+1–2% from last week)


• Physique: More vascular, muscles looking drier and harder


• Side Effects: None significant—mood, sleep, and energy all solid


• Diet: Back on track, maintaining calories and clean meals





Masteron is definitely making a difference visually. No strength changes yet, but I’m looking leaner and more defined. Feeling strong and solid—still pushing forward.
 
Fmos said:
Week 7





Key Updates:


• New Compound Added: Masteron Enanthate (250mg twice weekly) thanks to my sponsor Odin Labs


• Bodyweight: Stable at 98kg


• Strength Gains: No change from last week


• Diet: Still clean, maintaining calories for lean gains


• Side Effects: None significant—energy, mood, and sleep all solid


• Physique Changes: Muscles looking harder, vascularity increasing noticeably











Day 43 (Injection 13: Test E / Tren E / Mast E)





Training:


• Push Day (Heavy Focus):


• Flat Bench Press: 162.5kg for 3 sets of 6 reps


• Incline Barbell Press: 115kg for 3 sets of 8 reps


• Seated Shoulder Press (Dumbbells): 55kg per hand for 3 sets of 10 reps


• Cable Lateral Raises: 3 sets of 15 reps


• Close-Grip Bench Press: 110kg for 3 sets of 10 reps


• Dips (Weighted): +40kg for 3 sets of 8 reps





Diet:


• Meal 1: Scrambled eggs, smoked salmon, wholegrain toast, avocado


• Meal 2: Whey protein shake, handful of walnuts


• Meal 3: Grilled chicken, quinoa, roasted asparagus


• Meal 4: Greek yogurt with granola and berries


• Meal 5: Steak, baked potato, sautéed mushrooms





Macros: Protein: 260g / Carbs: 340g / Fats: 95g (~3,500 kcal)





Notes: No extra strength yet, but pumps are next level. Vascularity is improving.











Day 44





Training:


• Pull Day:


• Deadlifts: 230kg for 3 sets of 5 reps


• Pull-Ups (Weighted): +30kg for 3 sets of 8 reps


• Bent-Over Rows: 120kg for 3 sets of 10 reps


• Lat Pulldowns: 3 sets of 12 reps


• Face Pulls: 3 sets of 15 reps


• Hammer Curls: 3 sets of 12 reps


• EZ Bar Curls: 3 sets of 12 reps





Diet:


• Meal 1: Omelette with spinach and feta, whole wheat toast


• Meal 2: Protein shake, mixed nuts


• Meal 3: Grilled salmon, sweet potato, broccoli


• Meal 4: Cottage cheese with honey and granola


• Meal 5: Lean ground turkey stir-fry with jasmine rice





Macros: Protein: 250g / Carbs: 320g / Fats: 90g (~3,400 kcal)





Notes: Vascularity is insane, even in forearms. Muscles looking much denser.











Day 45 (Rest & Active Recovery)





Training:


• Mobility & Core Work:


• Hanging leg raises: 3 sets of 12


• Ab rollouts: 3 sets of 15


• Hip mobility drills


• 20 minutes of incline walking





Diet:


• Meal 1: Protein smoothie with banana, spinach, and peanut butter


• Meal 2: Boiled eggs with avocado and wholegrain crackers


• Meal 3: Grilled shrimp with quinoa and roasted peppers


• Meal 4: Whey shake with almonds


• Meal 5: Chicken thighs, brown rice, steamed green beans





Macros: Protein: 240g / Carbs: 300g / Fats: 85g (~3,300 kcal)





Notes: Feeling leaner despite no weight loss. Masteron might be making me look drier.











Day 46 (Injection 14: Test E / Tren E / Mast E)





Training:


• Leg Day:


• Squats: 195kg for 3 sets of 5 reps


• Leg Press: 400kg for 3 sets of 12 reps


• Bulgarian Split Squats: 3 sets of 12 reps per leg


• Seated Calf Raises: 3 sets of 15 reps


• Standing Calf Raises: 3 sets of 20 reps





Diet:


• Meal 1: Scrambled eggs, turkey sausage, oatmeal


• Meal 2: Protein bar, mixed nuts


• Meal 3: Grilled tilapia, brown rice, sautéed spinach


• Meal 4: Cottage cheese with honey and walnuts


• Meal 5: Bison burger (no bun), roasted sweet potatoes





Macros: Protein: 255g / Carbs: 330g / Fats: 100g (~3,500 kcal)





Notes: Leg day felt amazing—legs look fuller, definition improving.











Day 47





Training:


• Push Day (Higher Volume):


• Flat Bench Press: 162.5kg for 3 sets of 6 reps


• Incline Dumbbell Press: 55kg per hand for 3 sets of 10 reps


• Cable Chest Flyes: 3 sets of 15 reps


• Seated Shoulder Press: 85kg for 3 sets of 10 reps


• Triceps Rope Pushdowns: 3 sets of 12 reps


• Dips (Weighted): +30kg for 3 sets of 10 reps





Diet:


• Meal 1: Oatmeal with whey protein and blueberries


• Meal 2: Protein shake, banana


• Meal 3: Chicken breast, jasmine rice, roasted veggies


• Meal 4: Almonds and Greek yogurt


• Meal 5: Sirloin steak, mashed potatoes, steamed asparagus





Macros: Protein: 265g / Carbs: 350g / Fats: 95g (~3,600 kcal)





Notes: Physique is the hardest and leanest it’s ever been. Strength plateauing, but I feel great.











Week 7 Summary:


• Weight: Still 98kg


• Strength: Minimal progression (+1–2% from last week)


• Physique: More vascular, muscles looking drier and harder


• Side Effects: None significant—mood, sleep, and energy all solid


• Diet: Back on track, maintaining calories and clean meals





Masteron is definitely making a difference visually. No strength changes yet, but I’m looking leaner and more defined. Feeling strong and solid—still pushing forward.
Click to expand...
good update but the masteron you saying making changing but can you throw up a pic to share? @Fmos
your fats all from almonds? checking the diet
 
Week 7



Key Updates:


• Weight: Up 4kg (now 102kg)


• Strength: Still steady, but shoulder pain is limiting some pressing movements


• Physique: Looking bigger and fuller, but softer due to weight gain


• Side Effects: Minimal except for shoulder discomfort


• Next Steps: Planning mid-cycle bloodwork and a visual progress check next week











Day 43 (Injection 13: Test E / Tren E / Mast E)





Training:


• Push Day (Modified due to Shoulder Pain):


• Flat Bench Press: 160kg for 3 sets of 5 reps (shoulder limiting range of motion)


• Incline Machine Press: 110kg for 3 sets of 10 reps (less strain on shoulder)


• Seated Shoulder Press (Dumbbells): 50kg per hand for 3 sets of 10 reps


• Lateral Raises (Light for Mobility): 3 sets of 15 reps


• Triceps Rope Pushdowns: 3 sets of 12 reps


• Overhead Triceps Extensions: 3 sets of 15 reps





Diet:


• Meal 1: Scrambled eggs, turkey bacon, wholegrain toast, black coffee


• Meal 2: Whey protein shake, mixed nuts


• Meal 3: Grilled chicken, jasmine rice, roasted broccoli


• Meal 4: Cottage cheese with honey and almonds


• Meal 5: Ribeye steak, mashed sweet potatoes, asparagus





Macros: Protein: 260g / Carbs: 350g / Fats: 100g (~3,800 kcal)





Notes: Shoulder pain is starting to affect training. Adjusted movements to avoid excessive stress.











Day 44





Training:


• Pull Day:


• Deadlifts: 235kg for 3 sets of 5 reps (+2%)


• Bent-Over Rows: 125kg for 3 sets of 8 reps


• Lat Pulldowns: 3 sets of 10 reps


• Seated Cable Rows: 3 sets of 12 reps


• Face Pulls: 3 sets of 15 reps (shoulder mobility focus)


• EZ Bar Curls: 3 sets of 12 reps


• Hammer Curls: 3 sets of 15 reps





Diet:


• Meal 1: Oatmeal with whey protein and banana


• Meal 2: Protein shake, mixed nuts


• Meal 3: Turkey breast, quinoa, roasted carrots


• Meal 4: Greek yogurt with granola and berries


• Meal 5: Grilled salmon, roasted sweet potatoes, asparagus





Macros: Protein: 250g / Carbs: 340g / Fats: 90g (~3,700 kcal)





Notes: Back feels strong, but shoulder still tight. Increased face pulls and rear delt work.











Day 45 (Rest & Active Recovery)





Training:


• Mobility & Recovery Work:


• Resistance band shoulder work


• Foam rolling


• Hanging leg raises (3x12)


• Incline treadmill walk (20 mins)





Diet:


• Meal 1: Smoothie with spinach, peanut butter, protein powder


• Meal 2: Hard-boiled eggs, avocado, wholegrain crackers


• Meal 3: Grilled shrimp with wild rice and roasted peppers


• Meal 4: Protein shake, almonds


• Meal 5: Chicken stir-fry with brown rice





Macros: Protein: 240g / Carbs: 320g / Fats: 85g (~3,600 kcal)





Notes: Took a step back to focus on recovery—shoulder still inflamed.











Day 46 (Injection 14: Test E / Tren E / Mast E)





Training:


• Leg Day:


• Squats: 200kg for 3 sets of 5 reps (+2%)


• Leg Press: 420kg for 3 sets of 12 reps


• Bulgarian Split Squats: 3 sets of 12 reps per leg


• Seated Calf Raises: 3 sets of 15 reps


• Standing Calf Raises: 3 sets of 20 reps





Diet:


• Meal 1: Scrambled eggs, wholegrain toast, black coffee


• Meal 2: Protein shake, handful of walnuts


• Meal 3: Grilled tilapia, brown rice, steamed spinach


• Meal 4: Low-fat cheese with wholegrain crackers


• Meal 5: Bison burger (no bun), roasted sweet potatoes





Macros: Protein: 255g / Carbs: 330g / Fats: 100g (~3,750 kcal)





Notes: Legs feeling strong, but upper body still needs to be cautious with pressing movements.











Day 47





Training:


• Push Day (Modified Again for Shoulder Pain):


• Flat Dumbbell Press: 55kg per hand for 3 sets of 10 reps (felt safer than barbell)


• Incline Machine Press: 110kg for 3 sets of 12 reps


• Cable Chest Flyes: 3 sets of 15 reps


• Seated Shoulder Press: 80kg for 3 sets of 8 reps


• Lateral Raises (Light for Rehab): 3 sets of 15 reps


• Triceps Rope Pushdowns: 3 sets of 12 reps





Diet:


• Meal 1: Oatmeal with whey protein and berries


• Meal 2: Protein shake, banana


• Meal 3: Chicken breast, jasmine rice, roasted zucchini


• Meal 4: Almonds and Greek yogurt


• Meal 5: Ribeye steak, mashed potatoes, asparagus





Macros: Protein: 265g / Carbs: 350g / Fats: 95g (~3,800 kcal)





Notes: Shoulder pain is frustrating—definitely getting bloodwork next week to check inflammation markers.











Week 7 Summary:


• Weight: Up 4kg (now 102kg)


• Strength: Holding steady—slight increase in lower body lifts, but upper body is limited by shoulder pain


• Physique: Bigger, fuller, and more vascular, but also softer due to rapid weight gain


• Side Effects: Shoulder discomfort is the only issue—sleep, energy, and mood all solid


• Next Steps: Mid-cycle bloodwork and visual progress update planned for next week





Notes: Masteron seems to be hardening things up, but the sudden weight gain might be putting stress on my joints. Shoulder pain is a concern, so I’m prioritizing mobility, reducing pressing intensity, and checking bloodwork to make sure everything’s in check.
 
Fmos said:
Week 7



Key Updates:


• Weight: Up 4kg (now 102kg)


• Strength: Still steady, but shoulder pain is limiting some pressing movements


• Physique: Looking bigger and fuller, but softer due to weight gain


• Side Effects: Minimal except for shoulder discomfort


• Next Steps: Planning mid-cycle bloodwork and a visual progress check next week











Day 43 (Injection 13: Test E / Tren E / Mast E)





Training:


• Push Day (Modified due to Shoulder Pain):


• Flat Bench Press: 160kg for 3 sets of 5 reps (shoulder limiting range of motion)


• Incline Machine Press: 110kg for 3 sets of 10 reps (less strain on shoulder)


• Seated Shoulder Press (Dumbbells): 50kg per hand for 3 sets of 10 reps


• Lateral Raises (Light for Mobility): 3 sets of 15 reps


• Triceps Rope Pushdowns: 3 sets of 12 reps


• Overhead Triceps Extensions: 3 sets of 15 reps





Diet:


• Meal 1: Scrambled eggs, turkey bacon, wholegrain toast, black coffee


• Meal 2: Whey protein shake, mixed nuts


• Meal 3: Grilled chicken, jasmine rice, roasted broccoli


• Meal 4: Cottage cheese with honey and almonds


• Meal 5: Ribeye steak, mashed sweet potatoes, asparagus





Macros: Protein: 260g / Carbs: 350g / Fats: 100g (~3,800 kcal)





Notes: Shoulder pain is starting to affect training. Adjusted movements to avoid excessive stress.











Day 44





Training:


• Pull Day:


• Deadlifts: 235kg for 3 sets of 5 reps (+2%)


• Bent-Over Rows: 125kg for 3 sets of 8 reps


• Lat Pulldowns: 3 sets of 10 reps


• Seated Cable Rows: 3 sets of 12 reps


• Face Pulls: 3 sets of 15 reps (shoulder mobility focus)


• EZ Bar Curls: 3 sets of 12 reps


• Hammer Curls: 3 sets of 15 reps





Diet:


• Meal 1: Oatmeal with whey protein and banana


• Meal 2: Protein shake, mixed nuts


• Meal 3: Turkey breast, quinoa, roasted carrots


• Meal 4: Greek yogurt with granola and berries


• Meal 5: Grilled salmon, roasted sweet potatoes, asparagus





Macros: Protein: 250g / Carbs: 340g / Fats: 90g (~3,700 kcal)





Notes: Back feels strong, but shoulder still tight. Increased face pulls and rear delt work.











Day 45 (Rest & Active Recovery)





Training:


• Mobility & Recovery Work:


• Resistance band shoulder work


• Foam rolling


• Hanging leg raises (3x12)


• Incline treadmill walk (20 mins)





Diet:


• Meal 1: Smoothie with spinach, peanut butter, protein powder


• Meal 2: Hard-boiled eggs, avocado, wholegrain crackers


• Meal 3: Grilled shrimp with wild rice and roasted peppers


• Meal 4: Protein shake, almonds


• Meal 5: Chicken stir-fry with brown rice





Macros: Protein: 240g / Carbs: 320g / Fats: 85g (~3,600 kcal)





Notes: Took a step back to focus on recovery—shoulder still inflamed.











Day 46 (Injection 14: Test E / Tren E / Mast E)





Training:


• Leg Day:


• Squats: 200kg for 3 sets of 5 reps (+2%)


• Leg Press: 420kg for 3 sets of 12 reps


• Bulgarian Split Squats: 3 sets of 12 reps per leg


• Seated Calf Raises: 3 sets of 15 reps


• Standing Calf Raises: 3 sets of 20 reps





Diet:


• Meal 1: Scrambled eggs, wholegrain toast, black coffee


• Meal 2: Protein shake, handful of walnuts


• Meal 3: Grilled tilapia, brown rice, steamed spinach


• Meal 4: Low-fat cheese with wholegrain crackers


• Meal 5: Bison burger (no bun), roasted sweet potatoes





Macros: Protein: 255g / Carbs: 330g / Fats: 100g (~3,750 kcal)





Notes: Legs feeling strong, but upper body still needs to be cautious with pressing movements.











Day 47





Training:


• Push Day (Modified Again for Shoulder Pain):


• Flat Dumbbell Press: 55kg per hand for 3 sets of 10 reps (felt safer than barbell)


• Incline Machine Press: 110kg for 3 sets of 12 reps


• Cable Chest Flyes: 3 sets of 15 reps


• Seated Shoulder Press: 80kg for 3 sets of 8 reps


• Lateral Raises (Light for Rehab): 3 sets of 15 reps


• Triceps Rope Pushdowns: 3 sets of 12 reps





Diet:


• Meal 1: Oatmeal with whey protein and berries


• Meal 2: Protein shake, banana


• Meal 3: Chicken breast, jasmine rice, roasted zucchini


• Meal 4: Almonds and Greek yogurt


• Meal 5: Ribeye steak, mashed potatoes, asparagus





Macros: Protein: 265g / Carbs: 350g / Fats: 95g (~3,800 kcal)





Notes: Shoulder pain is frustrating—definitely getting bloodwork next week to check inflammation markers.











Week 7 Summary:


• Weight: Up 4kg (now 102kg)


• Strength: Holding steady—slight increase in lower body lifts, but upper body is limited by shoulder pain


• Physique: Bigger, fuller, and more vascular, but also softer due to rapid weight gain


• Side Effects: Shoulder discomfort is the only issue—sleep, energy, and mood all solid


• Next Steps: Mid-cycle bloodwork and visual progress update planned for next week





Notes: Masteron seems to be hardening things up, but the sudden weight gain might be putting stress on my joints. Shoulder pain is a concern, so I’m prioritizing mobility, reducing pressing intensity, and checking bloodwork to make sure everything’s in check.
Click to expand...
Very long update took me some time to read. I noticed you have steak and chicken some days, whats your macro output?
Masteron is hardening things? of course :D do you have some pics to share? @Fmos
 
Wow that was a hell of an update man gotta give you credit for that
 
Don't, cos many do, obsess over looking softer the moment they gain. 8.8lbs for our US members
 
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