Looking great bro
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Food looks really good, bro - Well doneDay 8
DOMS Alert: Ooohhh, I’m definitely feeling those DOMS from yesterday’s leg workout. Every movement is a reminder of the pain I willingly signed up for. Looking forward to the rest day tomorrow!
Weigh-in: 97.6kg
Training Time: Around 12:30 PM
Workout
Focus: Lots of drop sets and variety today.
- 20 Minutes of Cardio
- Flat Dumbbell Press
- Warm-up: 2 x 20kg x 12 reps
- Working Sets:
- 25kg x 12
- 27.5kg x 8
- Flat Bench Flyes (Shoulders were giving me grief, so kept it light)
- Warm-up: 5kg x 12 reps
- Working Sets: 7.5kg x 12 reps (2 sets)
- Drop Set: 5kg x 20 reps
- Incline Cable Flyes
- Warm-up: 5kg x 12 reps
- Working Sets: 7.5kg x 12 reps (2 sets)
- Drop Set: 5kg x 20 reps
- Cable Crossover (Had some trouble here—slipped backwards because I couldn’t grip the floor. Ended up taking my shoes off)
- Warm-up: 10kg x 12 reps
- Working Sets: 15kg x 10 reps (1st set),
- 12.5kg x 10 reps (2nd set)
- Drop Set: 10kg x 10 reps
- Tricep Cable Pushdown
- Warm-up: 12.5kg x 12 reps
- Working Sets: 20kg x 16
- 12.5kg x 16
- Drop Set: 12.5kg x 12 reps
- Reverse Cable Pushdown (My left wrist hates this exercise—kept the weight lighter for comfort)
- Warm-up: 12.5kg x 12 reps
- Working Sets: 17.5kg x 16 reps (2 sets)
- Drop Set: 12.5kg x 13 reps
- Giant Set (Head Smashers, Skull Crushers, and Rockers)
- 2 Sets: 17.5kg x 7 reps of each (21 reps per set)
- 20-Minute Cardio Cool-Down
Post-Workout Recovery
Came home after work and hit the pool with the kid. While he was busy splashing around, I walked up and down 50 times in the water, hoping my legs would recover from the torment I put them through earlier.
Diet
Breakfast:
5 scrambled eggs with a bit of cheese, spinach, and avocado on the side.
Lunch:
Last night’s stir-fry. High-protein, no junk, and made with a coconut-based sauce. Perfect mix of protein, veggies, and rice noodles for carbs.
Dinner:
Worked late, so kept it simple with fried rice and chicken skewers.
Snacks/Extras:
Meal Prep:
- Protein shake after the workout
- Another protein shake with a banana later in the evening
Cooking meals now for tomorrow—no excuses this week!
Check-In
My belly feels like it’s gone down a bit, but I can’t really see it yet. It’s only week one, so staying patient.
@Sydneycitysupplements is sending up some Tb and BCP to help with the joints and injuries too. Blody champ he is.
Big thanks to @Sydneycitysupplements for sponsoring this cycle and delivering the gear the very next day after we chatted—amazing service!
This is a sponsored cycle, so I’ll be getting regular bloodwork done and following specific guidelines. That said, I’m committed to being honest about my experience. If something doesn’t feel right or the service is poor, I’ll let you know. So far, though, everything has been great, and I’m excited to get started.
New Cycle – The Longest One Yet
I’ve been off ADHD medication for over a month now and am optimistic that this will address some of the issues I had last time. During my last cycle, running Deca caused some depression and self-doubt, but I suspect that was due to the combination of Deca and starting ADHD meds at the same time. Hoping for a much smoother run this time around.
Stats
- Age: 41
- Height: 183 cm
- Weight: 96 kg
- Body Fat: 16% (up from 14%, which I’ll focus on reducing during this cycle)
- Goal: Build clean muscle while cutting body fat to 10–12%, avoiding "roid gut."
Cycle Details
Cycle Breakdown:
- Duration: 16 weeks (12 weeks on-cycle + 4-week cut)
- Preloading: I’ve been on TRT (150 mg Test E weekly) and added 100 mg Deca weekly for the past 5 weeks to saturate before going full-cycle.
- Bloodwork: Done pre-cycle and will repeat in 6–8 weeks.
- 500 mg Test E per week
- 300 mg Deca per week
- 300 mg Mast per week
- 50 mg Anavar (5 weeks on, 6 weeks off, 5 weeks on)
- TB500 (for recovery and inflammation support)
- Due to strength of each one I have decided to run a 3 x week injection instead of 2.
Supplements
I’m focusing heavily on cholesterol management this time, as my bloods showed elevated levels. Current supplement stack includes:
Let me know if there’s anything I’m missing! Don’t Say N2 Guard. We have so many issues getting it here in Aus
- Liver Support: NAC, TUDCA, Milk Thistle
- Cholesterol Management: Berberine, Fish Oil, Psyllium Husk
- General Health: Vitamin C, Multivitamin, Digestive Enzymes
Diet Plan
Diet will be critical for this cycle. I’m starting with 2,200 calories/day for the first four weeks, then gradually increasing by 100–200 calories per stage depending on progress. The cutting phase during the last 4 weeks will be adjusted as needed, but for now, the focus is on clean bulking.
Training Plan
I’m diving into Kris Gethin’s 12-Week Hardcore Trainer—something I’ve started a few times but never finished due to various reasons. This time, it feels like the right moment to see it through. After the 12 weeks, I’ll transition into a 4-week cut to lock in the results.
Here’s the program link if anyone’s curious: Kris Gethin’s 12-Week Hardcore Trainer
Goals for This Cycle
- Build clean muscle without the dreaded “roid gut.”
- Drop body fat to 10–12% while maintaining size.
- Stay consistent with bloodwork and monitor cholesterol carefully.
I'll post my workout and food in the next post but here are all the starting details you need and pics.
Eggs, spinach, cheese and avo this morning
liking this Log mate.Big thanks to @Sydneycitysupplements for sponsoring this cycle and delivering the gear the very next day after we chatted—amazing service!
This is a sponsored cycle, so I’ll be getting regular bloodwork done and following specific guidelines. That said, I’m committed to being honest about my experience. If something doesn’t feel right or the service is poor, I’ll let you know. So far, though, everything has been great, and I’m excited to get started.
New Cycle – The Longest One Yet
I’ve been off ADHD medication for over a month now and am optimistic that this will address some of the issues I had last time. During my last cycle, running Deca caused some depression and self-doubt, but I suspect that was due to the combination of Deca and starting ADHD meds at the same time. Hoping for a much smoother run this time around.
Stats
- Age: 41
- Height: 183 cm
- Weight: 96 kg
- Body Fat: 16% (up from 14%, which I’ll focus on reducing during this cycle)
- Goal: Build clean muscle while cutting body fat to 10–12%, avoiding "roid gut."
Cycle Details
Cycle Breakdown:
- Duration: 16 weeks (12 weeks on-cycle + 4-week cut)
- Preloading: I’ve been on TRT (150 mg Test E weekly) and added 100 mg Deca weekly for the past 5 weeks to saturate before going full-cycle.
- Bloodwork: Done pre-cycle and will repeat in 6–8 weeks.
- 500 mg Test E per week
- 300 mg Deca per week
- 300 mg Mast per week
- 50 mg Anavar (5 weeks on, 6 weeks off, 5 weeks on)
- TB500 (for recovery and inflammation support)
- Due to strength of each one I have decided to run a 3 x week injection instead of 2.
Supplements
I’m focusing heavily on cholesterol management this time, as my bloods showed elevated levels. Current supplement stack includes:
Let me know if there’s anything I’m missing! Don’t Say N2 Guard. We have so many issues getting it here in Aus
- Liver Support: NAC, TUDCA, Milk Thistle
- Cholesterol Management: Berberine, Fish Oil, Psyllium Husk
- General Health: Vitamin C, Multivitamin, Digestive Enzymes
Diet Plan
Diet will be critical for this cycle. I’m starting with 2,200 calories/day for the first four weeks, then gradually increasing by 100–200 calories per stage depending on progress. The cutting phase during the last 4 weeks will be adjusted as needed, but for now, the focus is on clean bulking.
Training Plan
I’m diving into Kris Gethin’s 12-Week Hardcore Trainer—something I’ve started a few times but never finished due to various reasons. This time, it feels like the right moment to see it through. After the 12 weeks, I’ll transition into a 4-week cut to lock in the results.
Here’s the program link if anyone’s curious: Kris Gethin’s 12-Week Hardcore Trainer
Goals for This Cycle
- Build clean muscle without the dreaded “roid gut.”
- Drop body fat to 10–12% while maintaining size.
- Stay consistent with bloodwork and monitor cholesterol carefully.
I'll post my workout and food in the next post but here are all the starting details you need and pics.
Around week 5-6 is when you should feel nandrolones really kick hard broDeca tends to build up very slowly, with saturation typically taking six to eight weeks before it really starts to kick in. That’s why most deca cycles are usually a bit longer. What I’ve been doing before starting the full cycle is running 100 mg per week of deca to help initiate saturation in the system. To be honest, I’m not entirely sure if it works—I’ve seen some blogs and vlogs suggesting it’s a good approach for cutting down the saturation time with a low dose.
I’m hoping that in about four weeks, I’ll start seeing deca really taking effect, but we won’t know until it happens. Right now, it feels like I haven’t accomplished much, but realistically, we’re only a week and a half in—there’s still a long way to go. I’m just eager to start seeing some results.
@FlexyMcFlexFace had no idea they had organic teriyaki!Day 5
Weight: 98kg (weighed in the afternoon after food)
People have been asking for food pics, so here are some!
- Breakfast: A mix of either eggs and spinach or a homemade shake made with protein powder, peanut butter, honey, cinnamon, and more protein.
- Lunch: Fried rice from last night. All healthy ingredients, with gluten-free soy sauce being the only addition.
- Dinner: A massive stir-fry! Super clean and simple: chicken, rice noodles, and vegetables. I used an organic seasoning made from coconuts, which has almost no sugar or unhealthy additives but still adds great flavour.
Morning: 45-minute walk
4 PM Gym Session
- Military Press(Smith Machine for shoulder support)
- 2 Warm-up Sets: 10kg x 8 reps
- 3 Working Sets: 20kg x 10 reps
- Side Raises
- 1 Warm-up Set: 7.5kg x 15 reps
- 3 Working Sets: 10kg x 12 reps
- Upright Rows (21s)
- 1 Set: 20kg x 21 reps (7 wide grip, 7 middle grip, 7 close grip)
- 2 Sets: 40kg x 21 reps
- Rear Delt Raises
- 7 Sets: 7.5kg x 12 reps
- Superset
- Weighted Sit-Ups: 3 Sets: 5kg x 20 reps
- Seated Calf Raises: 3 Sets: 20kg x 20 reps
Day 6
Plan: Rest day
Reality: A mate called me up and said lets hit some chest and arms so we did
20-minute walk to warm up
- Bench Press
- 2 Warm-up Sets: 40kg x 12 reps
- 2 Working Sets: 60kg x 10 reps
- 1 Set: 60kg x 8 reps
- Decline Chest Press
- 1 Set: 20kg x 12 reps
- 2 Sets: 25kg x 10 reps
- Butterfly Machine
- 3 Sets: 20kg x 12 reps
- Curls
- 2 Warm-up Sets: 10kg x 12 reps
- 2 Sets: 15kg x 12 reps
- Hammer Curls
- 3 Sets: 12.5kg x 10 reps
- EZ Bar Curls (21s)
- 2 Sets: 20kg x 21 reps
Jagbbed again with @Sydneycitysupplements gear and all smooth, iv now moved don't 3 times a week injections which is the first time doing that. Not sure ill notice any difference but will keep an eye on it.
Im doing mast with npp currently hoping for big things long termFollowing along for this one! I like the stack Mast with Dec