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Approved Log Testosterone and Equipoise cycle Log

Yas01

Yas01

V.I.P.
EVO Logger
My fifth cycle, last cycle was back in 2019.
Age: 40
Height: 183 cm
Weight: 100 kg

Cycle duration: 15 weeks
Testosterone E 500mg / week
EQ 600mg / week
HGH 4 IU / day
HCG 230 mcg 3 times a week
Starting week 7 will add Anavar 40mg / day

Workout schedule:
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: off
Friday: shoulders
Saturday: arms : biceps and triceps
Sunday: off

Cardio : 10 minutes before workout and 10 to 15 minutes after workout.
This schedule has worked well for me for years now and I didn’t have any injuries.

Meal plan:

Breakfast one hour after hgh morning dose :
55 grams oats mixed with 100 grams of egg whites and 150 grams of almond milk and one spoon of peanut butter.

Meal 2: chicken breast or steak
2 hours before gym: protein shake with milk and creatine and a banana
Before workout: pre work and vitamins
After workout: protein shake with water
Meal 4: any available meat with 200 grams of rice
Some times a can of tuna 2 hours before sleep.

I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.

Supplements consumed daily:
Multivitamins
Vitamin E
Vitamin C
Vitamin D
Vitamin B complex
L-carnitine
Berberine
Zinc
Magnesium
Omega
Milk thistle
Oregano oil

My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
I am already in week 4 and I have been feeling stronger and leaner.
 
20250831_162629.webp
20250831_162559.webp
 
Yas01 said:
My fifth cycle, last cycle was back in 2019.
Age: 40
Height: 183 cm
Weight: 100 kg

Cycle duration: 15 weeks
Testosterone E 500mg / week
EQ 600mg / week
HGH 4 IU / day
HCG 230 mcg 3 times a week
Starting week 7 will add Anavar 40mg / day
Click to expand...
Welcome now fully to the EVO family :D @Yas01 thank you for sharing this.
At your age, you need to keep the equipoise way lower. General rule with test eq is 2:1
you can review our eq mega thread -
https://www.evolutionary.org/forums...tios-a-study-of-equipoise-and-estrogen.105375
I suggest 500mgs testosterone with around 300mgs equiopise.
HCG why are you using it?
Yas01 said:
Workout schedule:
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: off
Friday: shoulders
Saturday: arms : biceps and triceps
Sunday: off

Cardio : 10 minutes before workout and 10 to 15 minutes after workout.
This schedule has worked well for me for years now and I didn’t have any injuries.

Meal plan:

Breakfast one hour after hgh morning dose :
55 grams oats mixed with 100 grams of egg whites and 150 grams of almond milk and one spoon of peanut butter.

Meal 2: chicken breast or steak
2 hours before gym: protein shake with milk and creatine and a banana
Before workout: pre work and vitamins
After workout: protein shake with water
Meal 4: any available meat with 200 grams of rice
Click to expand...
Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, this is very general hard to tell
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

Yas01 said:
I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.
Click to expand...
You should get more protein bars than shakes, more solid foods.
Yas01 said:
Supplements consumed daily:
Multivitamins
Vitamin E
Vitamin C
Vitamin D
Vitamin B complex
L-carnitine
Berberine
Zinc
Magnesium
Omega
Milk thistle
Oregano oil
Click to expand...

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Yas01 said:
My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
I am already in week 4 and I have been feeling stronger and leaner.
Click to expand...
This is a good goal we can get there for sure :D
Yas01 said:
View attachment 115132View attachment 115133
Click to expand...
Powerful muscle base you look amazing, we will work on the shape. :D

download our eBooks and learn more about cycling:
https://irongorillas.com

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more :)
 
Today's meals:

Breakfast : 55g Oats with 100g egg white
2 hours before gym : protein shake with milk and banana and 5g creatine.
Before gym: prep workout
After gym: protein shake
1 hour after workout : lentil soup
2 hours after gym: steak with vegetables
3 hours before sleep: steak with 200g rice

My workout today: chest
I did 6 chest exercises, I usually do 3 upper chest exercises because I have a weak upper chest. I usually do 3 sets, 18, 15, and 12 reps and if I do 12 reps easy on the last set I add a 4th set.
My exercises are free weights and cables, I rarely do bars because they hurt my elbows.
 
Yas01 said:
Today's meals:

Breakfast : 55g Oats with 100g egg white
2 hours before gym : protein shake with milk and banana and 5g creatine.
Before gym: prep workout
After gym: protein shake
1 hour after workout : lentil soup
2 hours after gym: steak with vegetables
3 hours before sleep: steak with 200g rice
Click to expand...
Oats with egg whites is mostly carbs and lean protein. Shakes with milk and banana give more protein and quick carbs before the gym. Lentil soup adds extra protein and fiber right after. Steak with rice later fills up glycogen and gives steady protein through the night. Rough guess you’re landing around 190 protein, 270 carbs, 45 fat, but this is not nearly enough. You want to cut or grow now? @Yas01
Yas01 said:
My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
Click to expand...
You said mass, for mass you need more protein more carbs more fat.
Yas01 said:
My workout today: chest
I did 6 chest exercises, I usually do 3 upper chest exercises because I have a weak upper chest. I usually do 3 sets, 18, 15, and 12 reps and if I do 12 reps easy on the last set I add a 4th set.
My exercises are free weights and cables, I rarely do bars because they hurt my elbows.
Click to expand...
Are you doing push ups?
 
LevButlerov said:
Welcome now fully to the EVO family :D @Yas01 thank you for sharing this.
At your age, you need to keep the equipoise way lower. General rule with test eq is 2:1
you can review our eq mega thread -
https://www.evolutionary.org/forums...tios-a-study-of-equipoise-and-estrogen.105375
I suggest 500mgs testosterone with around 300mgs equiopise.
HCG why are you using it?

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, this is very general hard to tell
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.


You should get more protein bars than shakes, more solid foods.


supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?


This is a good goal we can get there for sure :D

Powerful muscle base you look amazing, we will work on the shape. :D

download our eBooks and learn more about cycling:
https://irongorillas.com

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more :)
Click to expand...
I don't take any of these digestive supps. should I?
I taking HCG to make pct easier, is it not good to take it?
 
LevButlerov said:
Oats with egg whites is mostly carbs and lean protein. Shakes with milk and banana give more protein and quick carbs before the gym. Lentil soup adds extra protein and fiber right after. Steak with rice later fills up glycogen and gives steady protein through the night. Rough guess you’re landing around 190 protein, 270 carbs, 45 fat, but this is not nearly enough. You want to cut or grow now? @Yas01

You said mass, for mass you need more protein more carbs more fat.

Are you doing push ups?
Click to expand...
My main goal is to cut, but I wouldn't mind gaining some mass lol. Should I eat more? and what should I add to my meals.

I don't do push ups, I add more sets if I end up doing 12 reps on my last set.
 
Yas01 said:
My main goal is to cut, but I wouldn't mind gaining some mass lol. Should I eat more? and what should I add to my meals.
Click to expand...
If you want to cut your protein should be 220 and carbs under 150 and up fats by 20 and cardio ADD it.
Yas01 said:
I don't do push ups, I add more sets if I end up doing 12 reps on my last set.
Click to expand...
Add push ups each chest day. @Yas01
 
Yas01 said:
Some times a can of tuna 2 hours before sleep.
Click to expand...

Nice man! I'm also bed-tuna fan. Keep stacks of cans everywhere I have access to.

We're the same age, I look forward to following your progress =)
 
Yas01 said:
My fifth cycle, last cycle was back in 2019.
Age: 40
Height: 183 cm
Weight: 100 kg

Cycle duration: 15 weeks
Testosterone E 500mg / week
EQ 600mg / week
HGH 4 IU / day
HCG 230 mcg 3 times a week
Starting week 7 will add Anavar 40mg / day

Workout schedule:
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: off
Friday: shoulders
Saturday: arms : biceps and triceps
Sunday: off

Cardio : 10 minutes before workout and 10 to 15 minutes after workout.
This schedule has worked well for me for years now and I didn’t have any injuries.

Meal plan:

Breakfast one hour after hgh morning dose :
55 grams oats mixed with 100 grams of egg whites and 150 grams of almond milk and one spoon of peanut butter.

Meal 2: chicken breast or steak
2 hours before gym: protein shake with milk and creatine and a banana
Before workout: pre work and vitamins
After workout: protein shake with water
Meal 4: any available meat with 200 grams of rice
Some times a can of tuna 2 hours before sleep.

I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.

Supplements consumed daily:
Multivitamins
Vitamin E
Vitamin C
Vitamin D
Vitamin B complex
L-carnitine
Berberine
Zinc
Magnesium
Omega
Milk thistle
Oregano oil

My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
I am already in week 4 and I have been feeling stronger and leaner.
Click to expand...
@Yas01 good work for sure! i like the layout. the supplement list is incredible !
 
Yas01 said:
My fifth cycle, last cycle was back in 2019.
Age: 40
Height: 183 cm
Weight: 100 kg

Cycle duration: 15 weeks
Testosterone E 500mg / week
EQ 600mg / week
HGH 4 IU / day
HCG 230 mcg 3 times a week
Starting week 7 will add Anavar 40mg / day

Workout schedule:
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: off
Friday: shoulders
Saturday: arms : biceps and triceps
Sunday: off

Cardio : 10 minutes before workout and 10 to 15 minutes after workout.
This schedule has worked well for me for years now and I didn’t have any injuries.

Meal plan:

Breakfast one hour after hgh morning dose :
55 grams oats mixed with 100 grams of egg whites and 150 grams of almond milk and one spoon of peanut butter.

Meal 2: chicken breast or steak
2 hours before gym: protein shake with milk and creatine and a banana
Before workout: pre work and vitamins
After workout: protein shake with water
Meal 4: any available meat with 200 grams of rice
Some times a can of tuna 2 hours before sleep.

I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.

Supplements consumed daily:
Multivitamins
Vitamin E
Vitamin C
Vitamin D
Vitamin B complex
L-carnitine
Berberine
Zinc
Magnesium
Omega
Milk thistle
Oregano oil

My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
I am already in week 4 and I have been feeling stronger and leaner.
Click to expand...
bros i would eat 3 hours prior. 2 hour cutting it too close. you don't want to train on heavy stomach @Yas01
 
Yas01 said:
I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.
Click to expand...

I missed this on first read, this is good shit, you can use this to your advantage man. It's good to have a job where you can stand or get outside.

Jobs are under-rated in this scene imo.

Have you ever heard of this guy from back in the day called Sergio Oliva? He was a Cuban refugee who worked his whole lifetime while being one of the best looking and strongest guys around.

He was born in fucking Guantánamo, probably came out of his mother holding a shovel and wearing steel cap boots.

I forget what his first job was but something back-breaking and ten hours a day. Then he worked at the steel mill ten hours a day, hot sweaty work. And then after work he went to the gym!!!

This guy was so great every one else and had to cheat him and try trip him up with regulations and shit to beat him. Weak sauce lame shit.

He was next level awesome. His wife atcually shot him once haha, five times. He just walked it off (source needed)

But he always said he remained lean due to this work and way of living. He got his steps in by dressing up like a 1960's pimp and strutting around the neighbourhood haha.

I really think there's something to it tho. Being active as a base is what we should build on.

I broke my back and fucked my health on other ways sitting down all day programming computers for twenty years.

I would be better off now if I was a rubbish man or maintained gardens or did forest surveys or something. I'm on the mend now though.

All those shakes sound like a pain in the ass at work bro, why not just carry fruit and tuna and leftovers like cold meat to work?

Have you got an industrial man-bag or overalls? You can fill it up with skin-fruit, cans of tuna with tab openers.

Or you could carry around can opener haha.

If anyone approaches, make eye contact and smile and hold it, don't look away until they do, nor stop smiling.

This is hard at first but after a while they'll drop it and look at the floor when you are ingesting your tuna. The whole time you're polite, quiet and you're just minding your own business so they can't even really talk to others about how they're slightly afraid of you or think you're weird else they'll look like a pussy.

These fucking managers bro.

They think the laws of nature cease to apply when they step into office foyers or put their lame badges, company polos and other limp-wristed corporate identifiers on but they're dead fucking wrong.

Reality still applies, they still look like a chicken mcnugget with tits stapled onto them, their authority is still hollow, power weak and you are still The Man.

Remember you don't owe these fucks anything bro, you're doing them a favour being at work.

Don't let them get in the way of your goals and logging. They'll try it on bro!!

Shit, sorry man I may have been projecting there.

Carrying a can opener around is too much for me, but in winter I just carry a block of butter in my man-bag and use my pocket knife to chip away at it.

Also corporations often have well maintained milk stores around the place, if you're not eating lots of carbs and factory-food you can just turn off your brain and drink milk and eat butter while at work.

If you up your milk intake by a few litres a day while at work their inventory will pick it up and they'll just order more. This is how the company can support you =)

At remote sites (power stations and water treatment facilities in my case) there's milk powder sometimes, in a pinch you can do this trick where you fill a big half cup with milk powder and stir the shit out of it until all the crystals are mobile then down it all.

Weigh some up and run it through your macro calculator and see what you think. It's pretty average getting it down but at least you didn't need to carry it there =)

You're on a good path man, I dig your plan! it is so detailed and clear!! I look forward to seeing your progress man.

What kind of job do you have if you don't mind me asking?

Sorry about all the questions bro, feel free to ignore.
 
Yas01 said:
My fifth cycle, last cycle was back in 2019.
Age: 40
Height: 183 cm
Weight: 100 kg

Cycle duration: 15 weeks
Testosterone E 500mg / week
EQ 600mg / week
HGH 4 IU / day
HCG 230 mcg 3 times a week
Starting week 7 will add Anavar 40mg / day

Workout schedule:
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: off
Friday: shoulders
Saturday: arms : biceps and triceps
Sunday: off

Cardio : 10 minutes before workout and 10 to 15 minutes after workout.
This schedule has worked well for me for years now and I didn’t have any injuries.

Meal plan:

Breakfast one hour after hgh morning dose :
55 grams oats mixed with 100 grams of egg whites and 150 grams of almond milk and one spoon of peanut butter.

Meal 2: chicken breast or steak
2 hours before gym: protein shake with milk and creatine and a banana
Before workout: pre work and vitamins
After workout: protein shake with water
Meal 4: any available meat with 200 grams of rice
Some times a can of tuna 2 hours before sleep.

I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.

Supplements consumed daily:
Multivitamins
Vitamin E
Vitamin C
Vitamin D
Vitamin B complex
L-carnitine
Berberine
Zinc
Magnesium
Omega
Milk thistle
Oregano oil

My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
I am already in week 4 and I have been feeling stronger and leaner.
Click to expand...
@Yas01 . i got mad love for what you are doing. keep up the good work, blue collar nothing wrong with that we all got things but gotta eat clean and be creative
 
vanlife_gymbum said:
I missed this on first read, this is good shit, you can use this to your advantage man. It's good to have a job where you can stand or get outside.

Jobs are under-rated in this scene imo.

Have you ever heard of this guy from back in the day called Sergio Oliva? He was a Cuban refugee who worked his whole lifetime while being one of the best looking and strongest guys around.

He was born in fucking Guantánamo, probably came out of his mother holding a shovel and wearing steel cap boots.

I forget what his first job was but something back-breaking and ten hours a day. Then he worked at the steel mill ten hours a day, hot sweaty work. And then after work he went to the gym!!!

This guy was so great every one else and had to cheat him and try trip him up with regulations and shit to beat him. Weak sauce lame shit.

He was next level awesome. His wife atcually shot him once haha, five times. He just walked it off (source needed)

But he always said he remained lean due to this work and way of living. He got his steps in by dressing up like a 1960's pimp and strutting around the neighbourhood haha.

I really think there's something to it tho. Being active as a base is what we should build on.

I broke my back and fucked my health on other ways sitting down all day programming computers for twenty years.

I would be better off now if I was a rubbish man or maintained gardens or did forest surveys or something. I'm on the mend now though.

All those shakes sound like a pain in the ass at work bro, why not just carry fruit and tuna and leftovers like cold meat to work?

Have you got an industrial man-bag or overalls? You can fill it up with skin-fruit, cans of tuna with tab openers.

Or you could carry around can opener haha.

If anyone approaches, make eye contact and smile and hold it, don't look away until they do, nor stop smiling.

This is hard at first but after a while they'll drop it and look at the floor when you are ingesting your tuna. The whole time you're polite, quiet and you're just minding your own business so they can't even really talk to others about how they're slightly afraid of you or think you're weird else they'll look like a pussy.

These fucking managers bro.

They think the laws of nature cease to apply when they step into office foyers or put their lame badges, company polos and other limp-wristed corporate identifiers on but they're dead fucking wrong.

Reality still applies, they still look like a chicken mcnugget with tits stapled onto them, their authority is still hollow, power weak and you are still The Man.

Remember you don't owe these fucks anything bro, you're doing them a favour being at work.

Don't let them get in the way of your goals and logging. They'll try it on bro!!

Shit, sorry man I may have been projecting there.

Carrying a can opener around is too much for me, but in winter I just carry a block of butter in my man-bag and use my pocket knife to chip away at it.

Also corporations often have well maintained milk stores around the place, if you're not eating lots of carbs and factory-food you can just turn off your brain and drink milk and eat butter while at work.

If you up your milk intake by a few litres a day while at work their inventory will pick it up and they'll just order more. This is how the company can support you =)

At remote sites (power stations and water treatment facilities in my case) there's milk powder sometimes, in a pinch you can do this trick where you fill a big half cup with milk powder and stir the shit out of it until all the crystals are mobile then down it all.

Weigh some up and run it through your macro calculator and see what you think. It's pretty average getting it down but at least you didn't need to carry it there =)

You're on a good path man, I dig your plan! it is so detailed and clear!! I look forward to seeing your progress man.

What kind of job do you have if you don't mind me asking?

Sorry about all the questions bro, feel free to ignore.
Click to expand...
Haha, thanks for your post man. You actually reminded me when during COVID and the gyms were closed, I did a road trip around the US. I’d stop at Walmart and buy tuna cans and corn cans, and just eat them in a resting area. Ended up driving to 39 states in 3 weeks haha.

I work in oil and gas in a small city in British Columbia. Packing food is never a problem but sometimes I get too busy that I forget to eat my meals.
 
Today’s meals:
Breakfast: 55g granola and pumpkin seeds cereal with milk
3 hours before gym: 1.5 scoops protein with milk and banana
Before gym: pre workout shake
After gym: 1.5 scoops protein with water
45 minutes after gym: 150g lentils
2 hours after gym: half a chicken
2 hours before sleep: I’ll have a steak and vegetable

Today’s workout: Back (almost)
I did 5 exercises, however in my 3rd exercise I was doing the T-bar pull (the one that has a bench for the chest and you pull the T-bar) I heard something ripped off in my left bicep. I stopped immediately. Luckily it doesn’t look serious. But it feels weird, right on the center of my bicep. It feels weird to carry things. I feel pain only when I try to lift something. If anyone has an experience with this injury please let me know how to mitigate it. I put ice on it when I got home.

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
 
Yas01 said:
Haha, thanks for your post man. You actually reminded me when during COVID and the gyms were closed, I did a road trip around the US. I’d stop at Walmart and buy tuna cans and corn cans, and just eat them in a resting area. Ended up driving to 39 states in 3 weeks haha.

I work in oil and gas in a small city in British Columbia. Packing food is never a problem but sometimes I get too busy that I forget to eat my meals.
Click to expand...

Badass bro!!! What'd you drive around the states in? Oil and gas indistry sounds hard-core, sure they put you to work!
 
vanlife_gymbum said:
Badass bro!!! What'd you drive around the states in? Oil and gas indistry sounds hard-core, sure they put you to work!
Click to expand...
Ford Escape, solo on the road. I got a pillow and a blanket. I’d sleep in the trunk at any loves gas station. They have showers and washing machines for truckers. Good days, I have to do it again.
 
Yas01 said:
My fifth cycle, last cycle was back in 2019.
Age: 40
Height: 183 cm
Weight: 100 kg

Cycle duration: 15 weeks
Testosterone E 500mg / week
EQ 600mg / week
HGH 4 IU / day
HCG 230 mcg 3 times a week
Starting week 7 will add Anavar 40mg / day

Workout schedule:
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: off
Friday: shoulders
Saturday: arms : biceps and triceps
Sunday: off

Cardio : 10 minutes before workout and 10 to 15 minutes after workout.
This schedule has worked well for me for years now and I didn’t have any injuries.

Meal plan:

Breakfast one hour after hgh morning dose :
55 grams oats mixed with 100 grams of egg whites and 150 grams of almond milk and one spoon of peanut butter.

Meal 2: chicken breast or steak
2 hours before gym: protein shake with milk and creatine and a banana
Before workout: pre work and vitamins
After workout: protein shake with water
Meal 4: any available meat with 200 grams of rice
Some times a can of tuna 2 hours before sleep.

I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.

Supplements consumed daily:
Multivitamins
Vitamin E
Vitamin C
Vitamin D
Vitamin B complex
L-carnitine
Berberine
Zinc
Magnesium
Omega
Milk thistle
Oregano oil

My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
I am already in week 4 and I have been feeling stronger and leaner.
Click to expand...
@Yas01 log is awesome bro I will be following along!
 
Yas01 said:
Today’s meals:
Breakfast: 55g granola and pumpkin seeds cereal with milk
3 hours before gym: 1.5 scoops protein with milk and banana
Before gym: pre workout shake
After gym: 1.5 scoops protein with water
45 minutes after gym: 150g lentils
2 hours after gym: half a chicken
2 hours before sleep: I’ll have a steak and vegetable

Today’s workout: Back (almost)
I did 5 exercises, however in my 3rd exercise I was doing the T-bar pull (the one that has a bench for the chest and you pull the T-bar) I heard something ripped off in my left bicep. I stopped immediately. Luckily it doesn’t look serious. But it feels weird, right on the center of my bicep. It feels weird to carry things. I feel pain only when I try to lift something. If anyone has an experience with this injury please let me know how to mitigate it. I put ice on it when I got home.

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
Click to expand...
@Yas01 the meals i see multiple shakes can you replace with protein bars?
cardio is top but the bicep you have injury?
swelling?
 
Npcclassicphysique champ said:
@Yas01 the meals i see multiple shakes can you replace with protein bars?
cardio is top but the bicep you have injury?
swelling?
Click to expand...
No swelling and no bruises. I guess I was lucky. It still hurts a little specially when I squeeze it. I will take it easy for a couple of days and see how it goes.

Multiple guys here mentioned protein bars, I never thought there was a difference between bars and shakes. Would you explain the benefits of bars over shakes?
 
Yas01 said:
No swelling and no bruises. I guess I was lucky. It still hurts a little specially when I squeeze it. I will take it easy for a couple of days and see how it goes.
Click to expand...
@Yas01 you should lay off the arms and upper body 1 week min.
Yas01 said:
Multiple guys here mentioned protein bars, I never thought there was a difference between bars and shakes. Would you explain the benefits of bars over shakes?
Click to expand...
Bars give you a slower release because they’ve usually got more fiber and a mix of carbs and fats that blunt the insulin spike. That means you’ll feel fuller longer and won’t get that crash you sometimes get from shakes. Shakes are mostly liquid protein that digests quick, so they’re better right after training but not always ideal for steady energy. Bars can work well as a meal replacement on the go since they hold you over. Think of shakes as fast fuel and bars as steady fuel.
 
Yas01 said:
My fifth cycle, last cycle was back in 2019.
Age: 40
Height: 183 cm
Weight: 100 kg

Cycle duration: 15 weeks
Testosterone E 500mg / week
EQ 600mg / week
HGH 4 IU / day
HCG 230 mcg 3 times a week
Starting week 7 will add Anavar 40mg / day

Workout schedule:
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: off
Friday: shoulders
Saturday: arms : biceps and triceps
Sunday: off

Cardio : 10 minutes before workout and 10 to 15 minutes after workout.
This schedule has worked well for me for years now and I didn’t have any injuries.

Meal plan:

Breakfast one hour after hgh morning dose :
55 grams oats mixed with 100 grams of egg whites and 150 grams of almond milk and one spoon of peanut butter.

Meal 2: chicken breast or steak
2 hours before gym: protein shake with milk and creatine and a banana
Before workout: pre work and vitamins
After workout: protein shake with water
Meal 4: any available meat with 200 grams of rice
Some times a can of tuna 2 hours before sleep.

I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.

Supplements consumed daily:
Multivitamins
Vitamin E
Vitamin C
Vitamin D
Vitamin B complex
L-carnitine
Berberine
Zinc
Magnesium
Omega
Milk thistle
Oregano oil

My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
I am already in week 4 and I have been feeling stronger and leaner.
Click to expand...
@Yas01 you have a lot of quality muscle in you’re frame man. When you get leaned up you’ll look a lot bigger also. Let’s get it.
 
Today’s workout: legs
Did 5 exercises for thighs and glutes, and 2 exercises for calves.
Leg press: 6 sets
Reverse hack squat: 3 sets
Leg extension: 4 sets
Leg curl: 4 sets
Hip machine: 4 sets
Standing calf raise straight feet: 6 sets
Setting calf raise v feet: 5 sets

Meals:
After hgh: cup of coffee
1 hour after hgh: 55g oats with egg whites and peanut butter
10 am: protein bar
11:30 : pear fruit
12:30 : protein shake with a banana and milk and creatine
1:30 half a steak with vegetables
Before gym: pre workout
After gym: protein shake
1 hour after gym: 2 burgers
Dinner: chicken breast with 200g rice
 
Yas01 said:
Today’s workout: legs
Did 5 exercises for thighs and glutes, and 2 exercises for calves.
Leg press: 6 sets
Reverse hack squat: 3 sets
Leg extension: 4 sets
Leg curl: 4 sets
Hip machine: 4 sets
Standing calf raise straight feet: 6 sets
Setting calf raise v feet: 5 sets

Meals:
After hgh: cup of coffee
1 hour after hgh: 55g oats with egg whites and peanut butter
10 am: protein bar
11:30 : pear fruit
12:30 : protein shake with a banana and milk and creatine
1:30 half a steak with vegetables
Before gym: pre workout
After gym: protein shake
1 hour after gym: 2 burgers
Dinner: chicken breast with 200g rice
Click to expand...
legs! we all love them :D @Yas01 did you cardio up with it?
Food after gym add honey to protein shake 1 tbps.
and I thought you are cutting no?
 
LevButlerov said:
legs! we all love them :D @Yas01 did you cardio up with it?
Food after gym add honey to protein shake 1 tbps.
and I thought you are cutting no?
Click to expand...
I am cutting. I think I am getting leaner slowly. I'll take pictures in the weekend. I always do 10 minutes treadmill before workout and 10-15 minutes after workout. I also started doing 10 minutes walking before breakfast and I do 10 minutes walking before sleep.
 
Today I was off. My left bicep feels much better. 8 won't do arms this week to make sure it's fully healed.

Today's meels:
Green tea after hgh
Breakfast : 60g Oats with egg whites and peanut butter.
Protein bar
Apple
Lunch: Fish and chips
Evening :Protein shake with milk and a banana
Dinner: chicken breast with rice and yogurt.

I walked for 15 minutes after lunch
And will walk for 10 minutes before sleep.
 
Yas01 said:
My fifth cycle, last cycle was back in 2019.
Age: 40
Height: 183 cm
Weight: 100 kg

Cycle duration: 15 weeks
Testosterone E 500mg / week
EQ 600mg / week
HGH 4 IU / day
HCG 230 mcg 3 times a week
Starting week 7 will add Anavar 40mg / day

Workout schedule:
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: off
Friday: shoulders
Saturday: arms : biceps and triceps
Sunday: off

Cardio : 10 minutes before workout and 10 to 15 minutes after workout.
This schedule has worked well for me for years now and I didn’t have any injuries.

Meal plan:

Breakfast one hour after hgh morning dose :
55 grams oats mixed with 100 grams of egg whites and 150 grams of almond milk and one spoon of peanut butter.

Meal 2: chicken breast or steak
2 hours before gym: protein shake with milk and creatine and a banana
Before workout: pre work and vitamins
After workout: protein shake with water
Meal 4: any available meat with 200 grams of rice
Some times a can of tuna 2 hours before sleep.

I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.

Supplements consumed daily:
Multivitamins
Vitamin E
Vitamin C
Vitamin D
Vitamin B complex
L-carnitine
Berberine
Zinc
Magnesium
Omega
Milk thistle
Oregano oil

My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
I am already in week 4 and I have been feeling stronger and leaner.
Click to expand...
Welcome into the community 💪
 
Yas01 said:
I am cutting. I think I am getting leaner slowly. I'll take pictures in the weekend. I always do 10 minutes treadmill before workout and 10-15 minutes after workout. I also started doing 10 minutes walking before breakfast and I do 10 minutes walking before sleep.
Click to expand...
You need more cardio if you want to cut, like 30min pre and 30min posts training.
Yas01 said:
Today I was off. My left bicep feels much better. 8 won't do arms this week to make sure it's fully healed.

Today's meels:
Green tea after hgh
Breakfast : 60g Oats with egg whites and peanut butter.
Protein bar
Apple
Lunch: Fish and chips
Evening :Protein shake with milk and a banana
Dinner: chicken breast with rice and yogurt.

I walked for 15 minutes after lunch
And will walk for 10 minutes before sleep.
Click to expand...
Go slow on the arms I would still take a full week off from arms not to reinjure it. @Yas01
lunch, can you try something else for lunch? like a burger no bun if you have to eat out.
Dinner chicken breast yogurt and veggies, drop the rice.
 
LevButlerov said:
You need more cardio if you want to cut, like 30min pre and 30min posts training.

Go slow on the arms I would still take a full week off from arms not to reinjure it. @Yas01
lunch, can you try something else for lunch? like a burger no bun if you have to eat out.
Dinner chicken breast yogurt and veggies, drop the rice.
Click to expand...
Would I lose muscle mass if I did more cardio?
 
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
Good cardio today :D very nicely done. @Yas01
I like your food but tea with honey is what time?
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
@Yas01 looks good on this one. the shoulders are amazing. i love the meals as well !
 
Today’s workout: chest
4 sets machine press
4 sets machine flys
3 sets incline dumbbell
4 sets incline machine

Cardio:
10 minutes treadmill before workout
15 minutes treadmill after workout

Meals:
Breakfast: oats with egg whites and peanut butter
10 am: protein bar
12: half a steak
2 pm: protein shake with milk and a banana and creatine
Before gym: pre workout
After gym: protein shake
1 hour after gym: lentil soup
3 hours after gym: 200g ground beef with potatoes
Last meal: tuna can

My bicep still bothers me, I skipped arms this week, and I’ll skip back too.
 
@Yas01 If you're cutting I find it helpful to break down my macros so I know I'm not getting too many carbs in and getting most of my calories from proteins and fats. I also bulk this way just with way higher calories and I add in extra carbs timed around workouts or the morning.

How much protein per day are you taking in? I just checked your initial post and I'd cut out the HCG and lower the EQ. 500mg test is great.
Do you check your blood pressure daily? I recommend that as well.

Good log and you have a great base, I will be following!
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
bro this one is good. volume on point @Yas01 i love it
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
pumping the iron nicely @Yas01 You're also pumping some good food too. nothing wrong with some egg whites, peanut butter and a protein bar.
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
bros @Yas01 nice cardio layout. 10 minutes here and 10 minutes there. that is high quality and looking sweet!
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
cardio is looking strong. and i love your workout routine. that is the way to do it @Yas01
 
HarleyGuy said:
@Yas01 If you're cutting I find it helpful to break down my macros so I know I'm not getting too many carbs in and getting most of my calories from proteins and fats. I also bulk this way just with way higher calories and I add in extra carbs timed around workouts or the morning.

How much protein per day are you taking in? I just checked your initial post and I'd cut out the HCG and lower the EQ. 500mg test is great.
Do you check your blood pressure daily? I recommend that as well.

Good log and you have a great base, I will be following!
Click to expand...
How to break down the macros? I try to get my carbs in the morning and consume more protein later in the day.
Good idea to monitor blood pressure.
 
Yas01 said:
How to break down the macros? I try to get my carbs in the morning and consume more protein later in the day.
Good idea to monitor blood pressure.
Click to expand...
You can check my log I do it daily. You'd need to keep track of everything you eat and in what amount (I use my pics I take throughout the day and then post an update every night with a breakdown of calories, protein, fat, carbs each meal). I do 2MAD (two meals a day) so it's not as labor intensive for me as it would be for you with more meals per day but if you get used to taking pics you can keep track of it pretty good. See if the template on my log, especially the last few pages end of August til now where I got really good at the template, will work for you.

My log is linked in this reply below.
 
@Yas01 Another thought, I'm not sure where you're located but I'd get bloods done on that much EQ. Your estradiol (E2/Estrogen) might be crashed and your gains will suffer. If you're in Canada I started a thread on how to get bloods done in Canada basically for free and without your doctor knowing, for your eyes only type deal. I'd go 500 test and 300 EQ to keep it simple because EQ usually is 300mg/ml.

Wherever you are the process is probably similar. Check here: https://www.evolutionary.org/forums/threads/how-to-get-private-bloodwork-done-in-canada.106348/
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
@Yas01 i like how you finish the training with cardio. lots of good low impact cardio goes a long way. it adds up
 
HarleyGuy said:
@Yas01 Another thought, I'm not sure where you're located but I'd get bloods done on that much EQ. Your estradiol (E2/Estrogen) might be crashed and your gains will suffer. If you're in Canada I started a thread on how to get bloods done in Canada basically for free and without your doctor knowing, for your eyes only type deal. I'd go 500 test and 300 EQ to keep it simple because EQ usually is 300mg/ml.

Wherever you are the process is probably similar. Check here: https://www.evolutionary.org/forums/threads/how-to-get-private-bloodwork-done-in-canada.106348/
Click to expand...
I’m in a small city in northern BC. Not sure where to find a lab.
 
Yas01 said:
Usually after gym meal.
Click to expand...

Yas01 said:
Today’s workout: chest
4 sets machine press
4 sets machine flys
3 sets incline dumbbell
4 sets incline machine

Cardio:
10 minutes treadmill before workout
15 minutes treadmill after workout

Meals:
Breakfast: oats with egg whites and peanut butter
10 am: protein bar
12: half a steak
2 pm: protein shake with milk and a banana and creatine
Before gym: pre workout
After gym: protein shake
1 hour after gym: lentil soup
3 hours after gym: 200g ground beef with potatoes
Last meal: tuna can

My bicep still bothers me, I skipped arms this week, and I’ll skip back too.
Click to expand...
Please review the post @HarleyGuy did, are you able to break down your macros?
Example for our side if you ate 3lbs of potatoes of 1/2 a potato big difference :D you follow?

HarleyGuy said:
@Yas01 If you're cutting I find it helpful to break down my macros so I know I'm not getting too many carbs in and getting most of my calories from proteins and fats. I also bulk this way just with way higher calories and I add in extra carbs timed around workouts or the morning.

How much protein per day are you taking in? I just checked your initial post and I'd cut out the HCG and lower the EQ. 500mg test is great.
Do you check your blood pressure daily? I recommend that as well.

Good log and you have a great base, I will be following!
Click to expand...
100%
Yas01 said:
End of week 5 pictures.
Click to expand...
@Yas01 looking good lets work on it more :D
 
Yas01 said:
My fifth cycle, last cycle was back in 2019.
Age: 40
Height: 183 cm
Weight: 100 kg

Cycle duration: 15 weeks
Testosterone E 500mg / week
EQ 600mg / week
HGH 4 IU / day
HCG 230 mcg 3 times a week
Starting week 7 will add Anavar 40mg / day

Workout schedule:
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: off
Friday: shoulders
Saturday: arms : biceps and triceps
Sunday: off

Cardio : 10 minutes before workout and 10 to 15 minutes after workout.
This schedule has worked well for me for years now and I didn’t have any injuries.

Meal plan:

Breakfast one hour after hgh morning dose :
55 grams oats mixed with 100 grams of egg whites and 150 grams of almond milk and one spoon of peanut butter.

Meal 2: chicken breast or steak
2 hours before gym: protein shake with milk and creatine and a banana
Before workout: pre work and vitamins
After workout: protein shake with water
Meal 4: any available meat with 200 grams of rice
Some times a can of tuna 2 hours before sleep.

I am a blue collar and sometimes it’s hard to stick to the meal plan due to field visits and work.

Supplements consumed daily:
Multivitamins
Vitamin E
Vitamin C
Vitamin D
Vitamin B complex
L-carnitine
Berberine
Zinc
Magnesium
Omega
Milk thistle
Oregano oil

My goal is to get leaner and gain a little mass. I think my body fat is somewhere between 15 and 20%
I am already in week 4 and I have been feeling stronger and leaner.
Click to expand...
I life layout other than hcg why you using that
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
Nice day overall 💪
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
@Yas01 log and workout look very solid bro!
 
Yas01 said:
I honestly thought that hcg would make my pct easier, also thought that it would help with maintaining e2 levels. Many guys here didn’t agree with that.
Click to expand...
It wont unfortunately, HCG is just estrogen.
 
Today’s workout: legs
6 sets legs press
5 sets legs extension
4 sets leg curls
4 sets hip abductor
6 sets standing calf straight feet
5 sets sitting calf v feet

I have been skipping back, arms workout to give my left bicep time to fully heal.

Every morning my hands are numb I guess because of hgh.

My heart rate has been elevated all day. Around 120-145 . It’s around 96 now. This always happens to me when I’m cycling. Not sure if there is anything I can do about it. My blood pressure is 130/80 .

Cardio:
15 minutes walk before breakfast
15 minutes walk before workout
10 minutes walk before sleep

Meals:
Breakfast: 5 eggs and coffee
2 hours before gym: protein shake with milk and creatine
Before gym: pre workout without caffeine
After gym: protein shake with water
1 hour after gym: 200g rice with two lamb chops
Dinner: 100g rice with one lamb chop
9 pm: 50g dark chocolate 85% cocoa
 
Yas01 said:
Today off. Taking it easy this week to recover.

Meals:
Breakfast: oats with milk and peanut butter
10am: protein bar
12: apple
1: protein bar
6: 200g rice and 2 lamb chops
8: protein shake
9: tuna can and 50g dark chocolate

Today I was in the field most of the day and didn’t plan my meals.
Click to expand...
Today off, good food on day off, tuna with dark chocolate how did that taste? :P
 
Yas01 said:
Today’s workout:
Shoulders
5 sets machine press
4 sets fly dumbbells
4 sets reverse machine
3 sets front shoulders pull cables
3 sets EZ bar lift
3 sets dumbbells traps

Meals:
Coffee after hgh
Breakfast: 60g oats with egg whites and peanut butter
Protein bar
Apple
Chicken breast and rice
Protein shake with milk and banana
After workout: protein shake
1 hour after workout: half a chicken and yogurt
Tea with honey and mint
Last meal: steak

Cardio:
10 minutes walk before breakfast
10 minutes walk before workout
10 minutes elliptical after workout
10 minutes walk before bed
Click to expand...
@Yas01 great work on hitting shoulders. The meal looks good also. I like the multiple walks to get the cardio in.
 
Today's meals:

Breakfast : 60g Oats with almond milk and peanut butter and 15g resins.
10am: protein bar
12pm: 200g green wheat with chicken breast
2:30: protein shake with milk and a banana and creatine
After gym: protein shake
6pm: 100g green wheat with chicken breast
8pm: 50g green wheat with half chicken breast.

Workout: chest
4 sets incline chest press
3 sets incline chest fly
3 sets machine press
4 sets cable
4 sets chest flys machine
3 sets bar traps

My right bicep feels much better and it's almost recovered.
Also my heart rate is almost back to normal.
 
Last 2 days I was off. My left bicep is almost fully healed.
Today’s workout: back
4 sets front machine pull down
3 sets lats pull down
3 sets cable row
3 sets machine pull
3 sets machine upper pull
5 sets two cables pull down
4 sets Roman chair back extension

Meals:
Breakfast 4 eggs
2 hours before gym: protein shake with milk and banana and creatine
Before workout: pre workout
After workout: protein shake
1 hour after workout: 200g rice with 200g meat and vegetables
Dinner: 100g rice with 100g meat and vegetables

Cardio:
20 minutes walk before breakfast
10 minutes walk before workout
10 minutes walk after workout
10 minutes walk before sleep
 
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
 
Yas01 said:
Last 2 days I was off. My left bicep is almost fully healed.
Today’s workout: back
4 sets front machine pull down
3 sets lats pull down
3 sets cable row
3 sets machine pull
3 sets machine upper pull
5 sets two cables pull down
4 sets Roman chair back extension

Meals:
Breakfast 4 eggs
2 hours before gym: protein shake with milk and banana and creatine
Before workout: pre workout
After workout: protein shake
1 hour after workout: 200g rice with 200g meat and vegetables
Dinner: 100g rice with 100g meat and vegetables

Cardio:
20 minutes walk before breakfast
10 minutes walk before workout
10 minutes walk after workout
10 minutes walk before sleep
Click to expand...

Yas01 said:
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
Click to expand...
That’s a full shoulder day, pressing volume is high and pairing it with rear delts and traps keeps the whole cap balanced. Meals are simple but hit all the bases, plenty of protein across the day with chicken, tuna, shakes, and bars. Cardio split up like that is smart, you’re keeping metabolism firing all day without draining energy for lifts. Solid routine, you’re covering every angle. :D
 
Yas01 said:
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
Click to expand...
@Yas01 nice job on the cardio man. i like how you spread it out. not a bad idea
 
Yas01 said:
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
Click to expand...
Some good training right there. You doing like 20 or 25 sets my style of workout. I like to push it though. To 30 sets @Yas01
 
Yas01 said:
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
Click to expand...
bros this is excellent. the workouts are on point. @Yas01 meals are looking stronger and stronger
 
Yas01 said:
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
Click to expand...
@Yas01 You are throwing around the iron like an absolute Beast. This is some goat training
and I love how you finish out with some strong cardio.
 
Yas01 said:
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
Click to expand...
This is some good volume for sure you're throwing around the iron like a true warrior. I like how you throw in some tuna. @Yas01
 
Yas01 said:
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
Click to expand...
this is looking good man. the 23 sets are on point. just the right amount iMO @Yas01
 
Yas01 said:
Wouldn’t that be a good thing with EQ?
Click to expand...
God no! I'd take out the HCG bro and save it for PCT if you need to run it.
 
Today’s workout: legs
5 sets legs press
4 sets front legs extension
4 sets legs curl
4 sets hips abductor machine
3 sets calf machine
4 sets seated calf raise
4 sets standing calf raise

I’ve been having pain at the side of my right thigh and it’s bothering me.

Cardio:
15 minutes walk before breakfast
10 minutes walk before lunch
10 minutes walk before workout
10 minutes walk before sleep

Meals:
Breakfast: 60g oats with milk and peanut butter and Shia seeds
Lunch: 100g ground beef with veggies
2 hours before gym: protein shake with creatine
Before gym: pre workout
After gym: protein shake
Dinner: 200g steak with yogurt
 
Yas01 said:
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
Click to expand...
@Yas01 Solid workout here!
 
Yas01 said:
Today’s workout: legs
5 sets legs press
4 sets front legs extension
4 sets legs curl
4 sets hips abductor machine
3 sets calf machine
4 sets seated calf raise
4 sets standing calf raise

I’ve been having pain at the side of my right thigh and it’s bothering me.

Cardio:
15 minutes walk before breakfast
10 minutes walk before lunch
10 minutes walk before workout
10 minutes walk before sleep

Meals:
Breakfast: 60g oats with milk and peanut butter and Shia seeds
Lunch: 100g ground beef with veggies
2 hours before gym: protein shake with creatine
Before gym: pre workout
After gym: protein shake
Dinner: 200g steak with yogurt
Click to expand...
Big volume and nice cardio brother 💪
How you feeling at this stage of your cycle with your test/eq ratio?
 
Last edited:
Today’s workout: biceps and triceps
4 sets dumbbells hummer
4 sets bar curl
4 sets machine curl
4 sets cable push down
4 sets reverse cable pull down
4 sets machine dip

Cardio:
15 minutes walk before breakfast
10 minutes walk before lunch
10 minutes walk in the afternoon
10 minutes elliptical after workout

Meals:
Breakfast: 60g oats with peanut butter and 100g egg whites
10 am: protein bar
Lunch: 150g ground beef with veggies
2 hours before gym: protein shake with a banana and creatine
Before gym: pre workout
After gym: protein shake
6 pm: 200g rice with two lamb chops
8 pm: 50g rice with a lamb chop
 
Yas01 said:
Today’s workout: shoulders
5 sets machine shoulders press
4 sets dumbbells Lateral raise
4 sets rear delt fly
3 sets EZ bar lift
3 sets front cables pull
4 sets traps dumbbells

Meals:
Breakfast: 60g oats with 100g egg whites and milk and peanut butter
3 protein bars during the day
Pre workout and creatine before gym
Protein shake after workout
200g rice with chicken breast
Last meal Tuna can

Cardio:
15 minutes walk before breakfast
10 minutes walk before workout
10 minutes bicycle after workout
10 minutes walk before sleep
Click to expand...
@Yas01 really good update and I like the way that you do your cardio getting it in in different points of the day way to go man
 
Yas01 said:
Today’s workout: legs
5 sets legs press
4 sets front legs extension
4 sets legs curl
4 sets hips abductor machine
3 sets calf machine
4 sets seated calf raise
4 sets standing calf raise

I’ve been having pain at the side of my right thigh and it’s bothering me.

Cardio:
15 minutes walk before breakfast
10 minutes walk before lunch
10 minutes walk before workout
10 minutes walk before sleep

Meals:
Breakfast: 60g oats with milk and peanut butter and Shia seeds
Lunch: 100g ground beef with veggies
2 hours before gym: protein shake with creatine
Before gym: pre workout
After gym: protein shake
Dinner: 200g steak with yogurt
Click to expand...

Yas01 said:
Today’s workout: biceps and triceps
4 sets dumbbells hummer
4 sets bar curl
4 sets machine curl
4 sets cable push down
4 sets reverse cable pull down
4 sets machine dip

Cardio:
15 minutes walk before breakfast
10 minutes walk before lunch
10 minutes walk in the afternoon
10 minutes elliptical after workout

Meals:
Breakfast: 60g oats with peanut butter and 100g egg whites
10 am: protein bar
Lunch: 150g ground beef with veggies
2 hours before gym: protein shake with a banana and creatine
Before gym: pre workout
After gym: protein shake
6 pm: 200g rice with two lamb chops
8 pm: 50g rice with a lamb chop
Click to expand...
Arms got plenty of volume today with all the curls and pushdowns, nice mix of dumbbell, bar and machine so you’re covering angles. Cardio split up through the day is smart, keeps you active without draining energy. Food looks solid too, protein is steady and you’re fueling around training with the shakes and banana, then finishing with rice and lamb which will help recovery. That’s a good setup to keep strength and size coming. :D
Yas01 said:
Week 8 picture
Click to expand...
WOW! you look much bigger and leaner in the pic I love it, very strong size! @Yas01
 
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