Approved Log Self TRT - Upper Lower Training Split Log

[DEADTEAM.666]

Welcome to my new training log kindly sponsored by @DofRandD

A little about myself.

38
191cm
118kg
25% body fat at a guess - pretty high for me.

I've been training on and off since my 20s but haven't been consistent or taken gear for almost 5 years.
The last 6 months I've been predominantly training a bro split with the last month being an upper lower split with very good results.

Currently cruising on 125mg a week Test E after a cycle of 500mg Test E 200mg NPP.

I don't really count macros. I enjoy food. It's one of life's small luxury's. A standards day diet while trying to gain muscle looks like.

Diet

6:00am Coffee with full fat milk
7:00am 2 chocolate protein Up and Go
9:30am Porridge with milk / Greek yoghurt with fruit and honey
12:00pm Cooked meal - Spaghetti Bolognese, lasagne, meat veg potatoes etc.
3:00pm Wholemeal sandwich
6:00pm Cereal
8:30pm Spaghetti Bolognese, lasagne, meat veg potatoes etc.

I'm rather Poor with remembering or wanting to drink protein. I will try and rectify this.

Supplements

Been using the "Trained by JP" range which I've been getting family to ship over from the UK. I'm going to have to stop this as its just not economical.
Ill add a link here to a post I made asking for recommendations to alternatives.

https://www.evolutionary.org/forums/threads/australian-supplement-suppliers.100812/

Training

As previously mentioned I'm now following an Upper Body, Lower Body, Off, Split. All exercises have 2 working sets. 1st at 6 to 12 reps, the 2nd at 15 to 20 reps.

Upper
Flat Bench Press
High Incline Dumbbell Press
Close Grip Bench Press
Side Laterals - cable
Lat Pull Down
Seated Row
EZ Bar Cable Push Down
Cable Curls

Lower
Lying Leg Curls
45deg Leg Press
Romanian Dead Lift
Leg Extension
Calf raises

Cardio
I live a relatively active life. In excess of 15k steps daily. With the weekends beginning with a 10k mountain bike ride with the wife and dogs.

Short Term Goal
Loose some of this excess fat ive put on during this gaining phase.

Long Term Goal

Bring body weight up while increasing strength back to where I was at my "best"
140kg Bench
Fuck Off Legs

Picture Updates
I have a somewhat public facing job and have a "few" tattoos I'd like to not have over the internet so I'm relucent to post anything to revelling. but, I'm thinking leg progress shots would be acceptable and a bit different from a front double bicep.

Id again like to thank @DofRandD for the opportunity to work along side him, and cheers to anyone with anything positive to add

 

[Mobster]

What, if any, PEDs will you be using? As an aside - hold off starting them as long as you can while bringing the body-fat down a little (most under estimate it) as you'll get better results and have less sides

 

[Mobster]

On the 'up and go's. I get the why you're using them but most similar products (lots of supermarkets now have similar own brand products which is kinda nice to see) are all more than 2x as expensive as a pint of skimmed milk while only having a little bit more protein. Consider swapping it for one of those.

The JP products ARE solid but, as you say, shipping will cost you a fortune

 

[R&Dpharma]

nice start to your first log @DEADTEAM.666 we will be sending your care package tomorrow full of the good stuff including a $200 dollar voucher for nutrition warehouse might help to get a little more protein in your diet if that's what you're after

look forward to following along

 

[LevButlerov]

Welcome to my new training log kindly sponsored by @DofRandD

A little about myself.

38
191cm
118kg
25% body fat at a guess - pretty high for me.

I've been training on and off since my 20s but haven't been consistent or taken gear for almost 5 years.
The last 6 months I've been predominantly training a bro split with the last month being an upper lower split with very good results.

Currently cruising on 125mg a week Test E after a cycle of 500mg Test E 200mg NPP.

I don't really count macros. I enjoy food. It's one of life's small luxury's. A standards day diet while trying to gain muscle looks like.

Diet

6:00am Coffee with full fat milk
7:00am 2 chocolate protein Up and Go
9:30am Porridge with milk / Greek yoghurt with fruit and honey
12:00pm Cooked meal - Spaghetti Bolognese, lasagne, meat veg potatoes etc.
3:00pm Wholemeal sandwich
6:00pm Cereal
8:30pm Spaghetti Bolognese, lasagne, meat veg potatoes etc.

I'm rather Poor with remembering or wanting to drink protein. I will try and rectify this.

Supplements

Been using the "Trained by JP" range which I've been getting family to ship over from the UK. I'm going to have to stop this as its just not economical.
Ill add a link here to a post I made asking for recommendations to alternatives.

https://www.evolutionary.org/forums/threads/australian-supplement-suppliers.100812/

Training

As previously mentioned I'm now following an Upper Body, Lower Body, Off, Split. All exercises have 2 working sets. 1st at 6 to 12 reps, the 2nd at 15 to 20 reps.

Upper
Flat Bench Press
High Incline Dumbbell Press
Close Grip Bench Press
Side Laterals - cable
Lat Pull Down
Seated Row
EZ Bar Cable Push Down
Cable Curls

Lower
Lying Leg Curls
45deg Leg Press
Romanian Dead Lift
Leg Extension
Calf raises

Cardio
I live a relatively active life. In excess of 15k steps daily. With the weekends beginning with a 10k mountain bike ride with the wife and dogs.

Short Term Goal
Loose some of this excess fat ive put on during this gaining phase.

Long Term Goal

Bring body weight up while increasing strength back to where I was at my "best"
140kg Bench
Fuck Off Legs

Picture Updates
I have a somewhat public facing job and have a "few" tattoos I'd like to not have over the internet so I'm relucent to post anything to revelling. but, I'm thinking leg progress shots would be acceptable and a bit different from a front double bicep.

Id again like to thank @DofRandD for the opportunity to work along side him, and cheers to anyone with anything positive to add

@DEADTEAM.666 great log start welcome fully to the EVO family.


Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, I see you posted basics but Im assuming that changes
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc a bit more details
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.

supplements
what supps you use?
besides what you listed
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, yes lets blur out all the tats and a good show of your pump would be nice to see other guys blur tats on here all the time
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

 

[stevesmi]

Let's see your body fat and get an accurate number can you put up your pictures please

 

[Abolone]

Can we see you naked?
Please

 

[DEADTEAM.666]

Can we see you naked?
Please

Subscribe to my OF for just $50 a month and you can.

 

[coolguy77711]

Let's go brother will be following along

 

[R&Dpharma]

Subscribe to my OF for just $50 a month and you can.

i signed up, trust me it's worth it boys

 

[R&Dpharma]

he cant really post photo updates due to being covered in tats we wouldn't be looking at much that wasn't covered, keep your eyes peeled for the leg photos though

 

[DEADTEAM.666]

Not much to report training wise today gentlemen.

Usual ride on the push bikes with the Mrs and dogs.

Food wise. I don't train, so i don't eat as much. Very little actually. I find it hard to consume the food necessary to grow.

Today's intake went in the the way of.

Porridge
Scrambled eggs on toast
Chicken pasta and salad.

I did have a few squares of chocolate while we re watched Dexter and "sucked back a cold one" as the Australians say.

Tomorrow will be Upper.

All previous lifts have progressed by multiple reps In the sessions. I'll be interested to log some numbers now I'd consider anabolic levels to be as low as they're going to get on 125mg of test.

Enjoy the rest of your weekends.

 

[ceo]

bros if you can't post photos that's fine
but at least post the picture of your stomach

 

[ROIDDERS]

we can definitely tell your body fat just from your belly
if you can get that up would be good

 

[chesty]

the other option for you would be to have it tested at the gym
get a personal trainer to test your body fat for you usually it takes minutes

 

[Ulter]

thanks for getting this started
we're going to get you in the best shape of your life

 

[DEADTEAM.666]

With regards to the comments obsessing with my body fat.

The lads at work don't call me fat cunt. That's accurate enough for me, cheers.

Next topic.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

this will be a very fun log to follow
you want to make sure that you get into Peak shape

 

[2Thick]

I'm curious to why your body fat is so high
have you had issues in the past with your diet?