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Nice start to the log
@Rogue888 Good start man....looking forward to an awesome log..........G’Day!
Jumping on to do my intro post and to help keep me accountable for this next phase of my transformation. New to Evo but been around on BS and ASF boards for a while.
Bit of background to begin with,
Notoriously low TRT levels naturally. Talking total T levels of 5
Took years and way too long to figure out what was going on but better late then ever. Been on TRT now for around 12 months and it’s really turned my life around! During this 12 months I’ve lost a massive 30kg and can hands down say this is the healthiest and strongest I have ever been in my life at 30 years old.
Maxed out at 123kg and for the last 2 weeks have been hovering between 89.5 and 90.5kg so think I’ve found my maintenance calories. Plan now is to really try and bulk back up to somewhere around 95kg & put on some size/recomposition.
Still carrying the tiniest amount of lower body fat that seems to be the most stubborn thing in the world to lose , but hoping it will continue to improve as we go.
Pumped to announce @DofRandD has agreed to sponsor me with everything I need as I run my first proper cycle & log after my weight loss journey!
Protocol is going to be the below (open to feedback/suggestions)
400mg Test E
250mg Primo E
Originally was going to do 500 Test / 300 Primo but it meant my 3x pins a week MWF would be over a ml and wouldn’t fit into my insulin syringes. Do we think I should revert back to the higher dose and get bigger syringes / tough it out and just double pin?
Start with 40mg Var daily (split into 2 doses)
Also received some Adex to keep on hand incase of any sides sneaking in.
First half of the goodies arrived in 2 days after shipping! @DofRandD has been an absolute pleasure to communicate and deal with, very helpful with questions I’ve had and great to have a general chat with.
Training wise I’m probably a bit of an anomaly here compared to most of the guys, I do CrossFit 4-5 times per week as an average and try to squeeze in 1-2 5km runs a week to help with cardio. Planning on posting in the log 2-3 times a week with a breakdown of the workouts I’ve completed along with any extras I’ve done before/after class, and will also post up PBs / 1RM max’s as I hit them!
@Pigsy @StevenDarwinMD are you able to help with getting my status / log updated to approved logger ?
Hey boys
Thanks for all the warm love!
Here’s this weeks update.
Still trying to finalise Test/Primo dose to run for the cycle. Have boxes of insulin pins so want to use those up. Thinking of changing from 3x weekly to EOD injections so the maths works in my favour and I can do 1x injection EOD mixed with Test & Primo.
Thinking 0.5 Test E and 0.4 Primo E, EOD
Roughly 430test weekly and 280-300primo. Let me know your thoughts!
Good week of training this week, highlight was had the opportunity to retest 1RM deadlift. Had been a while since last test, Managed to jump up a massive 20kg and hit 150kg. Also appreciate any cues you boys have to held stop the back rounding when going heavy ? Hasn’t given me any grief yet but obviously the rounding isn’t ideal.
Nutrition this week has been pretty good, didn’t get a chance to run daily logs but to give you an idea of intake,
Breakfast
- mango smoothie with 2x scoops protein to bulk up protein intake (60g)
- 2x slices raisin toast
- most important , coffee
Smoko
- assorted protein bars
- double scoop protein shake at sork
- 2x bananas
Lunch
- Cajun mince meal prep meal (lean mince, veggies, rice)
- chobani yoghurts x2
Dinner
- always keep dinner flexible and have it with the family, always some kind of meat and veg etc. have steak twice a week cooked on the pellet smoker
Treated ourselves to some take away pizza Friday night
In some ways I feel like I’m eating a lot more now I’ve transitioned out of the cut but also feel like I need to get some more in, so any recommendations or pointers would be fantastic!
Now onto @DofRandD - first week injecting his test and primo, everything seems to be going great! Test pins smoothly , some slight PIP from the primo which isn’t uncommon regardless of lab and also my first time pinning it so not too stressed. Have noticed the PIP has been less and less after each injection, first pin was definitely the worst. Rotating between delts and ventro glute at this stage. Have pinned quads a few times and may reintroduce it if required.
Cheers fellas hope everyone has had a great weekend!
Thanks for all the warm love!
Here’s this weeks update.
Still trying to finalise Test/Primo dose to run for the cycle. Have boxes of insulin pins so want to use those up. Thinking of changing from 3x weekly to EOD injections so the maths works in my favour and I can do 1x injection EOD mixed with Test & Primo.
Thinking 0.5 Test E and 0.4 Primo E, EOD
Roughly 430test weekly and 280-300primo. Let me know your thoughts!
Good week of training this week, highlight was had the opportunity to retest 1RM deadlift. Had been a while since last test, Managed to jump up a massive 20kg and hit 150kg. Also appreciate any cues you boys have to held stop the back rounding when going heavy ? Hasn’t given me any grief yet but obviously the rounding isn’t ideal.
Nutrition this week has been pretty good, didn’t get a chance to run daily logs but to give you an idea of intake,
Breakfast
- mango smoothie with 2x scoops protein to bulk up protein intake (60g)
- 2x slices raisin toast
- most important , coffee
Smoko
- assorted protein bars
- double scoop protein shake at sork
- 2x bananas
Lunch
- Cajun mince meal prep meal (lean mince, veggies, rice)
- chobani yoghurts x2
Dinner
- always keep dinner flexible and have it with the family, always some kind of meat and veg etc. have steak twice a week cooked on the pellet smoker
Treated ourselves to some take away pizza Friday night
In some ways I feel like I’m eating a lot more now I’ve transitioned out of the cut but also feel like I need to get some more in, so any recommendations or pointers would be fantastic!
Now onto @DofRandD - first week injecting his test and primo, everything seems to be going great! Test pins smoothly , some slight PIP from the primo which isn’t uncommon regardless of lab and also my first time pinning it so not too stressed. Have noticed the PIP has been less and less after each injection, first pin was definitely the worst. Rotating between delts and ventro glute at this stage. Have pinned quads a few times and may reintroduce it if required.
Cheers fellas hope everyone has had a great weekend!
very in depth and detailed updates brother if yhe pip from the primo gets a bit to much ive had some lads lower the dose and increase the frequency and they have managed to mitigate all pip from the primo
Thanks bro that’s why I thought about doing EOD doing as well to help with that! Loving the gear so far legend
This weeks training recap,
MONDAY
Every 1:30 x 6 Sets
2 Hang Power Cleans
Set 1: 75% 60kg
Set 2: 75% 60kg
Set 3: 80% 65kg
Set 4: 80% 65kg
Set 5: 85% 70kg
Set 6: 85% 70kg
% is Based on 1RM Power Clean
Workout:
Complete as many rounds as possible in 14 mins of:
10 Power Cleans, 70kg
15 Toes-to-bars
50 Double Unders
Completed 4 rounds
TUESDAY
Every 2:00 x 5 Sets
7 Push Press, 70% 1RM
50kg/50kg/55kg/55kg/60kg
Workout:
3 rounds for time (10min cap) of:
30 Push-ups
25 Kettlebell Swings, 24kg
Very deceiving workout, simple but taxing and humbling
completed in 9:45
WEDNESDAY
No gym due to work commitments, 5km run in the afternoon. 27:30 time.
THURSDAY
Rest day
FRIDAY
Every 2:30 x 4 Sets
3 Segmented Deadlifts
3 Seated Vertical Jumps
Segmented Deadlift- @ 70%+ % of 1RM Deadlift
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps
For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.
Deadlifts completed at 100kg / 105kg / 110kg
Workout
For time:
35 Pull-ups (kipping)
30 Deadlifts, 102.5kg
25 Box Jumps, 24in
30 Pull-ups (kipping)
25 Deadlifts, 102.5kg
20 Box Jumps, 24in
Every 1:30 (inc 0:00), complete 5 Lateral Barbell Burpees
Time cap: 17 mins
Time capped on this one - had 14 box jumps left, burpees gassed us on this one
SATURDAY
Nil training
SUNDAY
1RM Deadlift testing (150kg) and technique work on other movements plus recovery session afterwards
MONDAY
Every 1:30 x 6 Sets
2 Hang Power Cleans
Set 1: 75% 60kg
Set 2: 75% 60kg
Set 3: 80% 65kg
Set 4: 80% 65kg
Set 5: 85% 70kg
Set 6: 85% 70kg
% is Based on 1RM Power Clean
Workout:
Complete as many rounds as possible in 14 mins of:
10 Power Cleans, 70kg
15 Toes-to-bars
50 Double Unders
Completed 4 rounds
TUESDAY
Every 2:00 x 5 Sets
7 Push Press, 70% 1RM
50kg/50kg/55kg/55kg/60kg
Workout:
3 rounds for time (10min cap) of:
30 Push-ups
25 Kettlebell Swings, 24kg
Very deceiving workout, simple but taxing and humbling
completed in 9:45WEDNESDAY
No gym due to work commitments, 5km run in the afternoon. 27:30 time.
THURSDAY
Rest day
FRIDAY
Every 2:30 x 4 Sets
3 Segmented Deadlifts
3 Seated Vertical Jumps
Segmented Deadlift- @ 70%+ % of 1RM Deadlift
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps
For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.
Deadlifts completed at 100kg / 105kg / 110kg
Workout
For time:
35 Pull-ups (kipping)
30 Deadlifts, 102.5kg
25 Box Jumps, 24in
30 Pull-ups (kipping)
25 Deadlifts, 102.5kg
20 Box Jumps, 24in
Every 1:30 (inc 0:00), complete 5 Lateral Barbell Burpees
Time cap: 17 mins
Time capped on this one - had 14 box jumps left, burpees gassed us on this one
SATURDAY
Nil training
SUNDAY
1RM Deadlift testing (150kg) and technique work on other movements plus recovery session afterwards
This is how you crush E2
@Rogue888 workout went wellThis weeks training recap,
MONDAY
Every 1:30 x 6 Sets
2 Hang Power Cleans
Set 1: 75% 60kg
Set 2: 75% 60kg
Set 3: 80% 65kg
Set 4: 80% 65kg
Set 5: 85% 70kg
Set 6: 85% 70kg
% is Based on 1RM Power Clean
Workout:
Complete as many rounds as possible in 14 mins of:
10 Power Cleans, 70kg
15 Toes-to-bars
50 Double Unders
Completed 4 rounds
TUESDAY
Every 2:00 x 5 Sets
7 Push Press, 70% 1RM
50kg/50kg/55kg/55kg/60kg
Workout:
3 rounds for time (10min cap) of:
30 Push-ups
25 Kettlebell Swings, 24kg
Very deceiving workout, simple but taxing and humbling
WEDNESDAY
No gym due to work commitments, 5km run in the afternoon. 27:30 time.
THURSDAY
Rest day
FRIDAY
Every 2:30 x 4 Sets
3 Segmented Deadlifts
3 Seated Vertical Jumps
Segmented Deadlift- @ 70%+ % of 1RM Deadlift
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps
For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.
Deadlifts completed at 100kg / 105kg / 110kg
Workout
For time:
35 Pull-ups (kipping)
30 Deadlifts, 102.5kg
25 Box Jumps, 24in
30 Pull-ups (kipping)
25 Deadlifts, 102.5kg
20 Box Jumps, 24in
Every 1:30 (inc 0:00), complete 5 Lateral Barbell Burpees
Time cap: 17 mins
Time capped on this one - had 14 box jumps left, burpees gassed us on this one
SATURDAY
Nil training
SUNDAY
1RM Deadlift testing (150kg) and technique work on other movements plus recovery session afterwards
i see lots of volume on fridaybut try to update as you go not 1 time per week, hard to see whats happening
TUESDAY
Strength
Every 3:00 x 4 Sets
3 Back Squats @80% (105kg)
3 Seated Box Jumps, pick height (30inch)
Rest 15-20 secs between movements.
Workout
4 rounds for time of:
12 Wall Balls, 20/lbs
15 Burpee Box Jump Overs, 24th h
12 Wall Balls, 20/lbs
60 Double Unders
Time: 13:55
Strength
Every 3:00 x 4 Sets
3 Back Squats @80% (105kg)
3 Seated Box Jumps, pick height (30inch)
Rest 15-20 secs between movements.
Workout
4 rounds for time of:
12 Wall Balls, 20/lbs
15 Burpee Box Jump Overs, 24th h
12 Wall Balls, 20/lbs
60 Double Unders
Time: 13:55
WEDNESDAY
Warm Up
2 Sets, For Quality
200m Run
20 Bear Plank Shoulder Taps
6/6 Kettlebell Windmill
2 Wall Walks
8 Bar Kip Swings
6/6 Single Arm Ring Rows
Into 8 minutes:
Handstand Walk Skill Progression
Workout
Every 5:00 x 4 rounds, each round for time, of:
Run, 400 m
21 Pull-ups (Kipping)
12 Handstand Push-ups
Goal Time Domain: Sub 4:00 / set
Warm Up
2 Sets, For Quality
200m Run
20 Bear Plank Shoulder Taps
6/6 Kettlebell Windmill
2 Wall Walks
8 Bar Kip Swings
6/6 Single Arm Ring Rows
Into 8 minutes:
Handstand Walk Skill Progression
Workout
Every 5:00 x 4 rounds, each round for time, of:
Run, 400 m
21 Pull-ups (Kipping)
12 Handstand Push-ups
Goal Time Domain: Sub 4:00 / set
