Approved Log Testosterone only first Cycle Log

[waggat]

New program:
Based on some comments from @LevButlerov and @waggat I’m looking at shifting my programming for the next training block away from strength to focus more on volume.
I train in a home gym (half rack, deadlift platform, cables and some adjustable free weights).
Based on the limits I have, I’m planning to shift to the below - similar exercises but lower weights and much more volume. This is coinciding with an increase in calorie intake. I want to take advantage of where I am in the cycle (starting week 3 @ 300mg test e only).

This looks like it will kick my arse which I kinda love but open to any feedback.

	Legs
A	High Bar Squat	4	8
B	Front Squat	3	15
C	Bulgaria split squat	3	15
D	Good morning	3	15
E	BB Calf Raises	3	15
	Chest & Back
A	Flat BB Bench press	4	12
B1	Pronated pull up	3	12
B2	Incline BB Bench press	3	15
C	1 arm neutral DB Row	3	12
D1	flies	3	15
D2	Wide slow lat pulldown	3	15
	Legs
A	Deadlift	3	10
B	Romanian deadift	3	10
C	High Bar Squat	3	15
D	BB Lunge	3	15
	Exercise	Week 1
	Chest & Back
A	Flat DB Bench press	4	12
B1	Supinated chin up	3	12
B2	Incline BB bench press	3	15
C	T bar row	3	15
D	Face pull	3	15
E		3	15
	Shoulders & Arms
A1	Seated BB Shoulder press	4	10
A2	Standing BB Curl	4	10
B1	Seated DB shoulder press	3	15
B2	Seated DB hammer Curl - 4sec	3	15
C1	Cable Lateral raise	3	15
C2	Lying DB Tricep Extension	3	15
D	Lying Rope tricep extensions	3	15

@Mobster @stevesmi @ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504

Also check in above that team

Looks like a good setup to me mate. I'm a fan of having that arm and shoulder day in with the two chest and back days and two leg days. Ends up nicely balanced. Also like his your leg days are quad and glute/ham dominant but you still have an exercise or two for the opposing group.

The one thing I'd say is: you don't have to go all higher rep (12-15). I'd still probably have the big hitters each day around that 8 rep mark. Well except for deadlifts. I would always stick to 6 reps max for them.

 

[Allupfromhere]

New program:
Based on some comments from @LevButlerov and @waggat I’m looking at shifting my programming for the next training block away from strength to focus more on volume.
I train in a home gym (half rack, deadlift platform, cables and some adjustable free weights).
Based on the limits I have, I’m planning to shift to the below - similar exercises but lower weights and much more volume. This is coinciding with an increase in calorie intake. I want to take advantage of where I am in the cycle (starting week 3 @ 300mg test e only).

This looks like it will kick my arse which I kinda love but open to any feedback.

	Legs
A	High Bar Squat	4	8
B	Front Squat	3	15
C	Bulgaria split squat	3	15
D	Good morning	3	15
E	BB Calf Raises	3	15
	Chest & Back
A	Flat BB Bench press	4	12
B1	Pronated pull up	3	12
B2	Incline BB Bench press	3	15
C	1 arm neutral DB Row	3	12
D1	flies	3	15
D2	Wide slow lat pulldown	3	15
	Legs
A	Deadlift	3	10
B	Romanian deadift	3	10
C	High Bar Squat	3	15
D	BB Lunge	3	15
	Exercise	Week 1
	Chest & Back
A	Flat DB Bench press	4	12
B1	Supinated chin up	3	12
B2	Incline BB bench press	3	15
C	T bar row	3	15
D	Face pull	3	15
E		3	15
	Shoulders & Arms
A1	Seated BB Shoulder press	4	10
A2	Standing BB Curl	4	10
B1	Seated DB shoulder press	3	15
B2	Seated DB hammer Curl - 4sec	3	15
C1	Cable Lateral raise	3	15
C2	Lying DB Tricep Extension	3	15
D	Lying Rope tricep extensions	3	15

@Mobster @stevesmi @ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504

Also check in above that team

Im gonna give another angle here brother.

A big mistake I see all the time is people thinking more volume is always better… or that purely chasing strength is the answer in bodybuilding.

Neither is correct.

Hypertrophy sits in the middle of three things:
*Mechanical tension, direct to the muscle fibre, not simply the load on the bar.
*Sufficient effective volume
*Manageable fatigue

Not one in isolation.

More volume does drive growth but only up to the point where it’s productive volume. After a certain point, fatigue accumulates faster than quality stimulus. Sets become lower output, motor unit recruitment drops, and you’re just stacking fatigue for little return.

That’s junk volume.

At the same time, purely chasing strength isn’t bodybuilding either. Strength can increase from neural efficiency and skill, not just muscle tissue. If volume is too low, even heavy loading won’t maximize hypertrophy.
For larger muscle groups like quads, back, chest:
Heavier loads create huge mechanical tension, but they also create high CNS and systemic fatigue. Crushing them with massive session volume often tanks performance set to set.

In many cases, it’s more productive to distribute volume across the week rather than destroy it in one session.

Instead of 18 hard sets in one workout, 8 to 10 sets twice per week often gives better stimulus with less systemic fatigue.
Quality stays higher. Recovery is better. Weekly volume is still achieved.

For smaller muscle groups like delts, arms, calves:
They usually tolerate more session volume because absolute loading is lower and systemic fatigue is minimal. They often respond well to moderate loads, higher reps, and more local volume without frying the nervous system.

The key concept in all of this is stimulus to fatigue ratio.

Your goal is not maximum volume. Your goal is maximum stimulus relative to fatigue cost.
More is not better. Heavier is not always better.

Better stimulus management is better.
That’s where real bodybuilding progression lives.

 

[LevButlerov]

Im gonna give another angle here brother.

A big mistake I see all the time is people thinking more volume is always better… or that purely chasing strength is the answer in bodybuilding.

Neither is correct.

Hypertrophy sits in the middle of three things:
*Mechanical tension, direct to the muscle fibre, not simply the load on the bar.
*Sufficient effective volume
*Manageable fatigue

Not one in isolation.

More volume does drive growth but only up to the point where it’s productive volume. After a certain point, fatigue accumulates faster than quality stimulus. Sets become lower output, motor unit recruitment drops, and you’re just stacking fatigue for little return.

That’s junk volume.

At the same time, purely chasing strength isn’t bodybuilding either. Strength can increase from neural efficiency and skill, not just muscle tissue. If volume is too low, even heavy loading won’t maximize hypertrophy.
For larger muscle groups like quads, back, chest:
Heavier loads create huge mechanical tension, but they also create high CNS and systemic fatigue. Crushing them with massive session volume often tanks performance set to set.

In many cases, it’s more productive to distribute volume across the week rather than destroy it in one session.

Instead of 18 hard sets in one workout, 8 to 10 sets twice per week often gives better stimulus with less systemic fatigue.
Quality stays higher. Recovery is better. Weekly volume is still achieved.

For smaller muscle groups like delts, arms, calves:
They usually tolerate more session volume because absolute loading is lower and systemic fatigue is minimal. They often respond well to moderate loads, higher reps, and more local volume without frying the nervous system.

The key concept in all of this is stimulus to fatigue ratio.

Your goal is not maximum volume. Your goal is maximum stimulus relative to fatigue cost.
More is not better. Heavier is not always better.

Better stimulus management is better.
That’s where real bodybuilding progression lives.

well said @Allupfromhere

 

[Sharkie]

Looks like a good setup to me mate. I'm a fan of having that arm and shoulder day in with the two chest and back days and two leg days. Ends up nicely balanced. Also like his your leg days are quad and glute/ham dominant but you still have an exercise or two for the opposing group.

The one thing I'd say is: you don't have to go all higher rep (12-15). I'd still probably have the big hitters each day around that 8 rep mark. Well except for deadlifts. I would always stick to 6 reps max for them.

Thanks mate - this is great stuff. This is the first time I’ve played with volume in this way but will def make adjustments based of your steer. Cheers bro.

Im gonna give another angle here brother.

A big mistake I see all the time is people thinking more volume is always better… or that purely chasing strength is the answer in bodybuilding.

Neither is correct.

Hypertrophy sits in the middle of three things:
*Mechanical tension, direct to the muscle fibre, not simply the load on the bar.
*Sufficient effective volume
*Manageable fatigue

Not one in isolation.

More volume does drive growth but only up to the point where it’s productive volume. After a certain point, fatigue accumulates faster than quality stimulus. Sets become lower output, motor unit recruitment drops, and you’re just stacking fatigue for little return.

That’s junk volume.

At the same time, purely chasing strength isn’t bodybuilding either. Strength can increase from neural efficiency and skill, not just muscle tissue. If volume is too low, even heavy loading won’t maximize hypertrophy.
For larger muscle groups like quads, back, chest:
Heavier loads create huge mechanical tension, but they also create high CNS and systemic fatigue. Crushing them with massive session volume often tanks performance set to set.

In many cases, it’s more productive to distribute volume across the week rather than destroy it in one session.

Instead of 18 hard sets in one workout, 8 to 10 sets twice per week often gives better stimulus with less systemic fatigue.
Quality stays higher. Recovery is better. Weekly volume is still achieved.

For smaller muscle groups like delts, arms, calves:
They usually tolerate more session volume because absolute loading is lower and systemic fatigue is minimal. They often respond well to moderate loads, higher reps, and more local volume without frying the nervous system.

The key concept in all of this is stimulus to fatigue ratio.

Your goal is not maximum volume. Your goal is maximum stimulus relative to fatigue cost.
More is not better. Heavier is not always better.

Better stimulus management is better.
That’s where real bodybuilding progression lives.

Mate - this unbelievable. At broad strokes
I’ve been aware of the heavier/ more is not always better theory but you’ve just given me a heap to think through. Thanks for the info and for taking the time, I’ll definitely optimise based on this!

 

[ceo]

This is exactly it, no more head fog, sluggishness and lethargy

Bros, that's what I like to hear.

 

[ROIDDERS]

New program:
Based on some comments from @LevButlerov and @waggat I’m looking at shifting my programming for the next training block away from strength to focus more on volume.
I train in a home gym (half rack, deadlift platform, cables and some adjustable free weights).
Based on the limits I have, I’m planning to shift to the below - similar exercises but lower weights and much more volume. This is coinciding with an increase in calorie intake. I want to take advantage of where I am in the cycle (starting week 3 @ 300mg test e only).

This looks like it will kick my arse which I kinda love but open to any feedback.

	Legs
A	High Bar Squat	4	8
B	Front Squat	3	15
C	Bulgaria split squat	3	15
D	Good morning	3	15
E	BB Calf Raises	3	15
	Chest & Back
A	Flat BB Bench press	4	12
B1	Pronated pull up	3	12
B2	Incline BB Bench press	3	15
C	1 arm neutral DB Row	3	12
D1	flies	3	15
D2	Wide slow lat pulldown	3	15
	Legs
A	Deadlift	3	10
B	Romanian deadift	3	10
C	High Bar Squat	3	15
D	BB Lunge	3	15
	Exercise	Week 1
	Chest & Back
A	Flat DB Bench press	4	12
B1	Supinated chin up	3	12
B2	Incline BB bench press	3	15
C	T bar row	3	15
D	Face pull	3	15
E		3	15
	Shoulders & Arms
A1	Seated BB Shoulder press	4	10
A2	Standing BB Curl	4	10
B1	Seated DB shoulder press	3	15
B2	Seated DB hammer Curl - 4sec	3	15
C1	Cable Lateral raise	3	15
C2	Lying DB Tricep Extension	3	15
D	Lying Rope tricep extensions	3	15

@Mobster @stevesmi @ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504

Also check in above that team

Looking really solid on this training. I got to give you a lot of credit for it. Thanks for checking in. @Sharkie

 

[waggat]

Im gonna give another angle here brother.

A big mistake I see all the time is people thinking more volume is always better… or that purely chasing strength is the answer in bodybuilding.

Neither is correct.

Hypertrophy sits in the middle of three things:
*Mechanical tension, direct to the muscle fibre, not simply the load on the bar.
*Sufficient effective volume
*Manageable fatigue

Not one in isolation.

More volume does drive growth but only up to the point where it’s productive volume. After a certain point, fatigue accumulates faster than quality stimulus. Sets become lower output, motor unit recruitment drops, and you’re just stacking fatigue for little return.

That’s junk volume.

At the same time, purely chasing strength isn’t bodybuilding either. Strength can increase from neural efficiency and skill, not just muscle tissue. If volume is too low, even heavy loading won’t maximize hypertrophy.
For larger muscle groups like quads, back, chest:
Heavier loads create huge mechanical tension, but they also create high CNS and systemic fatigue. Crushing them with massive session volume often tanks performance set to set.

In many cases, it’s more productive to distribute volume across the week rather than destroy it in one session.

Instead of 18 hard sets in one workout, 8 to 10 sets twice per week often gives better stimulus with less systemic fatigue.
Quality stays higher. Recovery is better. Weekly volume is still achieved.

For smaller muscle groups like delts, arms, calves:
They usually tolerate more session volume because absolute loading is lower and systemic fatigue is minimal. They often respond well to moderate loads, higher reps, and more local volume without frying the nervous system.

The key concept in all of this is stimulus to fatigue ratio.

Your goal is not maximum volume. Your goal is maximum stimulus relative to fatigue cost.
More is not better. Heavier is not always better.

Better stimulus management is better.
That’s where real bodybuilding progression lives.

FYI I agree with all of this. I guess upping the reps (was doing lower rep sets of 5 and such) may have been misinterpreted as higher volume.

 

[Ulter]

New program:
Based on some comments from @LevButlerov and @waggat I’m looking at shifting my programming for the next training block away from strength to focus more on volume.
I train in a home gym (half rack, deadlift platform, cables and some adjustable free weights).
Based on the limits I have, I’m planning to shift to the below - similar exercises but lower weights and much more volume. This is coinciding with an increase in calorie intake. I want to take advantage of where I am in the cycle (starting week 3 @ 300mg test e only).

This looks like it will kick my arse which I kinda love but open to any feedback.

	Legs
A	High Bar Squat	4	8
B	Front Squat	3	15
C	Bulgaria split squat	3	15
D	Good morning	3	15
E	BB Calf Raises	3	15
	Chest & Back
A	Flat BB Bench press	4	12
B1	Pronated pull up	3	12
B2	Incline BB Bench press	3	15
C	1 arm neutral DB Row	3	12
D1	flies	3	15
D2	Wide slow lat pulldown	3	15
	Legs
A	Deadlift	3	10
B	Romanian deadift	3	10
C	High Bar Squat	3	15
D	BB Lunge	3	15
	Exercise	Week 1
	Chest & Back
A	Flat DB Bench press	4	12
B1	Supinated chin up	3	12
B2	Incline BB bench press	3	15
C	T bar row	3	15
D	Face pull	3	15
E		3	15
	Shoulders & Arms
A1	Seated BB Shoulder press	4	10
A2	Standing BB Curl	4	10
B1	Seated DB shoulder press	3	15
B2	Seated DB hammer Curl - 4sec	3	15
C1	Cable Lateral raise	3	15
C2	Lying DB Tricep Extension	3	15
D	Lying Rope tricep extensions	3	15

@Mobster @stevesmi @ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504

Also check in above that team

Wow this is a great job man. The workouts look tremendous. I got to give you a lot of credit for that. Keep it up.

 

[Allupfromhere]

FYI I agree with all of this. I guess upping the reps (was doing lower rep sets of 5 and such) may have been misinterpreted as higher volume.

I hope my post didnt come across like i was trying to correct anyone brother wasnt my intention

 

[waggat]

I hope my post didnt come across like i was trying to correct anyone brother wasnt my intention

Nah all good mate.

And as usual you've laid it all out perfectly!

 

[Sharkie]

Wow this is a great job man. The workouts look tremendous. I got to give you a lot of credit for that. Keep it up.

Thanks bro - just pleased to have a group who are crazy knowledgeable to bounce this stuff off.

 

[Sharkie]

Further Program update

2 days into the new volume program and workouts could not feel any more different.

For 5-8 years I’ve trained strictly in a strength pattern - low rep compound movements, pushing RPE and 5min rests between sets. The shift over the last 2 days has been immense.

Below is today's Chest / Back workout. Weights are right down to ensure I’m hitting volume (and quality volume), focusing on depth and connection with the muscle.

This shift feels to have introduce novelty and a smart adjustment to refocus on form. I don’t think I've enjoyed a workout as much as this in years.
I’ve tried to structure the workouts around ensuring I have 1 drop set per muscle group and whilst the weights appear tiny, I felt like I was fighting for my life at the end of those sets. It’s another level of intensity and i feel it’s the change i need, especially coinciding with a significant increase of carbs across the week.

Set	Reps	Weight
A	Flat BB pause Bench press	4	8	85,85,85,85(8)
B1	Weighted Supinated pull up	3	8	20,20,20(8)
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15)

Pumped to see where this goes - and more importantly, thanks for all the advice around programming and managing this phase!
@ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504 @waggat @LevButlerov

Did bloods today so will share once results come back.

 

[waggat]

Further Program update

2 days into the new volume program and workouts could not feel any more different.

For 5-8 years I’ve trained strictly in a strength pattern - low rep compound movements, pushing RPE and 5min rests between sets. The shift over the last 2 days has been immense.

Below is today's Chest / Back workout. Weights are right down to ensure I’m hitting volume (and quality volume), focusing on depth and connection with the muscle.

This shift feels to have introduce novelty and a smart adjustment to refocus on form. I don’t think I've enjoyed a workout as much as this in years.
I’ve tried to structure the workouts around ensuring I have 1 drop set per muscle group and whilst the weights appear tiny, I felt like I was fighting for my life at the end of those sets. It’s another level of intensity and i feel it’s the change i need, especially coinciding with a significant increase of carbs across the week.

Set	Reps	Weight
A	Flat BB pause Bench press	4	8	85,85,85,85(8)
B1	Weighted Supinated pull up	3	8	20,20,20(8)
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15)

Pumped to see where this goes - and more importantly, thanks for all the advice around programming and managing this phase!
@ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504 @waggat @LevButlerov

Did bloods today so will share once results come back.

Can imagine suddenly doing this kind of training would feel so different compared to what you're used to. Even when I was doing lower rep stuff, it was normally only on the big lifts. I'd still have some higher rep stuff in there. But yeah, higher reps and much shorter rests would have had you feeling a serious pump.

3 sets of 8 with 20kg added is serious shit for pull ups!

I'd consider doing B2 and C as more moderate reps, like 10-12. Then you have everything covered.

Also, I'm not the biggest fan of straight sets. Don't let that detract you from what you're doing though because plenty around here do it this way. Just something to keep in mind and maybe try at a later stage.

 

[Sharkie]

Can imagine suddenly doing this kind of training would feel so different compared to what you're used to. Even when I was doing lower rep stuff, it was normally only on the big lifts. I'd still have some higher rep stuff in there. But yeah, higher reps and much shorter rests would have had you feeling a serious pump.

3 sets of 8 with 20kg added is serious shit for pull ups!

I'd consider doing B2 and C as more moderate reps, like 10-12. Then you have everything covered.

Also, I'm not the biggest fan of straight sets. Don't let that detract you from what you're doing though because plenty around here do it this way. Just something to keep in mind and maybe try at a later stage.

Man I’m with you, I used to superset everything when I was in a commercial gym though at home I found my rest was taken up by shifting plates, moving benches and reorganising the gym and it was impacting on the working sets.

Like the steer on the moderate sets too. Will look at how I can incorporate through the month. Thanks again for the help bro

 

[LevButlerov]

Further Program update

2 days into the new volume program and workouts could not feel any more different.

For 5-8 years I’ve trained strictly in a strength pattern - low rep compound movements, pushing RPE and 5min rests between sets. The shift over the last 2 days has been immense.

Below is today's Chest / Back workout. Weights are right down to ensure I’m hitting volume (and quality volume), focusing on depth and connection with the muscle.

This shift feels to have introduce novelty and a smart adjustment to refocus on form. I don’t think I've enjoyed a workout as much as this in years.
I’ve tried to structure the workouts around ensuring I have 1 drop set per muscle group and whilst the weights appear tiny, I felt like I was fighting for my life at the end of those sets. It’s another level of intensity and i feel it’s the change i need, especially coinciding with a significant increase of carbs across the week.

Set	Reps	Weight
A	Flat BB pause Bench press	4	8	85,85,85,85(8)
B1	Weighted Supinated pull up	3	8	20,20,20(8)
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15)

Pumped to see where this goes - and more importantly, thanks for all the advice around programming and managing this phase!
@ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504 @waggat @LevButlerov

Did bloods today so will share once results come back.

drop sets perfect today really killed it waiting for bloods @Sharkie

 

[Sharkie]

drop sets perfect today really killed it waiting for bloods @Sharkie

Thanks brother appreciate the help!

 

[LevButlerov]

Thanks brother appreciate the help!

EVO family support

 

[Ulter]

@

Further Program update

2 days into the new volume program and workouts could not feel any more different.

For 5-8 years I’ve trained strictly in a strength pattern - low rep compound movements, pushing RPE and 5min rests between sets. The shift over the last 2 days has been immense.

Below is today's Chest / Back workout. Weights are right down to ensure I’m hitting volume (and quality volume), focusing on depth and connection with the muscle.

This shift feels to have introduce novelty and a smart adjustment to refocus on form. I don’t think I've enjoyed a workout as much as this in years.
I’ve tried to structure the workouts around ensuring I have 1 drop set per muscle group and whilst the weights appear tiny, I felt like I was fighting for my life at the end of those sets. It’s another level of intensity and i feel it’s the change i need, especially coinciding with a significant increase of carbs across the week.

Set	Reps	Weight
A	Flat BB pause Bench press	4	8	85,85,85,85(8)
B1	Weighted Supinated pull up	3	8	20,20,20(8)
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15)

Pumped to see where this goes - and more importantly, thanks for all the advice around programming and managing this phase!
@ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504 @waggat @LevButlerov

Did bloods today so will share once results come back.

I'm very proud of you boss. @Sharkie this was an excellent update. The workouts look sensational.

 

[ROIDDERS]

Further Program update

2 days into the new volume program and workouts could not feel any more different.

For 5-8 years I’ve trained strictly in a strength pattern - low rep compound movements, pushing RPE and 5min rests between sets. The shift over the last 2 days has been immense.

Below is today's Chest / Back workout. Weights are right down to ensure I’m hitting volume (and quality volume), focusing on depth and connection with the muscle.

This shift feels to have introduce novelty and a smart adjustment to refocus on form. I don’t think I've enjoyed a workout as much as this in years.
I’ve tried to structure the workouts around ensuring I have 1 drop set per muscle group and whilst the weights appear tiny, I felt like I was fighting for my life at the end of those sets. It’s another level of intensity and i feel it’s the change i need, especially coinciding with a significant increase of carbs across the week.

Set	Reps	Weight
A	Flat BB pause Bench press	4	8	85,85,85,85(8)
B1	Weighted Supinated pull up	3	8	20,20,20(8)
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15)

Pumped to see where this goes - and more importantly, thanks for all the advice around programming and managing this phase!
@ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504 @waggat @LevButlerov

Did bloods today so will share once results come back.

@Sharkie nice job on this. I like how you start out with flat pause bench press and weighted pull-ups. Those are really challenging.

 

[ceo]

Further Program update

2 days into the new volume program and workouts could not feel any more different.

For 5-8 years I’ve trained strictly in a strength pattern - low rep compound movements, pushing RPE and 5min rests between sets. The shift over the last 2 days has been immense.

Below is today's Chest / Back workout. Weights are right down to ensure I’m hitting volume (and quality volume), focusing on depth and connection with the muscle.

This shift feels to have introduce novelty and a smart adjustment to refocus on form. I don’t think I've enjoyed a workout as much as this in years.
I’ve tried to structure the workouts around ensuring I have 1 drop set per muscle group and whilst the weights appear tiny, I felt like I was fighting for my life at the end of those sets. It’s another level of intensity and i feel it’s the change i need, especially coinciding with a significant increase of carbs across the week.

Set	Reps	Weight
A	Flat BB pause Bench press	4	8	85,85,85,85(8)
B1	Weighted Supinated pull up	3	8	20,20,20(8)
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15)

Pumped to see where this goes - and more importantly, thanks for all the advice around programming and managing this phase!
@ceo @ROIDDERS @Allupfromhere @Ulter @ballin2504 @waggat @LevButlerov

Did bloods today so will share once results come back.

Bros, you are definitely my hero. This is a great training session and I agree with you that shifting your training is not a bad plan. @Sharkie

 

[Sharkie]

@

I'm very proud of you boss. @Sharkie this was an excellent update. The workouts look sensational.

Thanks bro - appreciate the feedback.

@Sharkie nice job on this. I like how you start out with flat pause bench press and weighted pull-ups. Those are really challenging.

I feel like the current headspace and positivity really made me too forward to the struggle on these.

Bros, you are definitely my hero. This is a great training session and I agree with you that shifting your training is not a bad plan. @Sharkie

Ha - thanks bro. Really appreciate the advice!

 

[Sharkie]

Bloods are in - would like some advice on these if possible.

Please feel free to share any points of view as being on a first cycle, these findings raise a few questions for me.

- Oestradiol is high. Currently on 6.5mg of Aromasin weekly. But married with the high test, is this anything to worry about?

- AST ALT - pre cycle bloods had these at 74 and 83 reactively so these are slowly lowering. Should I increase nac?

- the WCC and neutrophils readings seem concerning. Is this something that’s common on cycle and if so how would you manage this?

Again, appreciate any steers. Thanks EVO community.

@LevButlerov @waggat @Mobster @ceo @ROIDDERS @Ulter @stevesmi

 

[Sharkie]

One other thought on the increased neutrophils and WCC is that I have blood drawn only an hour after a big workout. This was the workout above where initially experience the volume shift and added in drop sets. Could this be post workout inflammation?

 

[LevButlerov]

One other thought on the increased neutrophils and WCC is that I have blood drawn only an hour after a big workout. This was the workout above where initially experience the volume shift and added in drop sets. Could this be post workout inflammation?

I wouldn't worry about wcc i would look at the e2 situation first estrogen is too high
you need to get aromasin up asap @Sharkie
and dont worry about alt ast just get a liver organ support like n2guard

Bloods are in - would like some advice on these if possible.

Please feel free to share any points of view as being on a first cycle, these findings raise a few questions for me.

- Oestradiol is high. Currently on 6.5mg of Aromasin weekly. But married with the high test, is this anything to worry about?

- AST ALT - pre cycle bloods had these at 74 and 83 reactively so these are slowly lowering. Should I increase nac?

- the WCC and neutrophils readings seem concerning. Is this something that’s common on cycle and if so how would you manage this?

Again, appreciate any steers. Thanks EVO community.

@LevButlerov @waggat @Mobster @ceo @ROIDDERS @Ulter @stevesmi

@BeMe @Allupfromhere @Pigsy @Dreamer
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Sharkie]

I wouldn't worry about wcc i would look at the e2 situation first estrogen is too high
you need to get aromasin up asap @Sharkie
and dont worry about alt ast just get a liver organ support like n2guard

@BeMe @Allupfromhere @Pigsy @Dreamer
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

Ok great - would you suggest moving to 6.5mg aromasin twice per week to manage E2?

 

[waggat]

Bloods are in - would like some advice on these if possible.

Please feel free to share any points of view as being on a first cycle, these findings raise a few questions for me.

- Oestradiol is high. Currently on 6.5mg of Aromasin weekly. But married with the high test, is this anything to worry about?

- AST ALT - pre cycle bloods had these at 74 and 83 reactively so these are slowly lowering. Should I increase nac?

- the WCC and neutrophils readings seem concerning. Is this something that’s common on cycle and if so how would you manage this?

Again, appreciate any steers. Thanks EVO community.

@LevButlerov @waggat @Mobster @ceo @ROIDDERS @Ulter @stevesmi

Hey mate, I can't comment on too much.

Regarding E2, it's high but not terrible. A lot of people I see want it between around 150 and 200 when test is high. I reckon 2 x 6.25 Aromasin per week might end up alright.

Good that AST and ALT might be trending down. What are you taking at the moment?

My WCC and Neuts were high for a while on cycle. Most just commented that usually happens if you are sick or fighting something off. Probably just something to check again soonish.

 

[LevButlerov]

Ok great - would you suggest moving to 6.5mg aromasin twice per week to manage E2?

how about 6.5mgs 3x/week? @Sharkie

 

[Sharkie]

Hey mate, I can't comment on too much.

Regarding E2, it's high but not terrible. A lot of people I see want it between around 150 and 200 when test is high. I reckon 2 x 6.25 Aromasin per week might end up alright.

Good that AST and ALT might be trending down. What are you taking at the moment?

My WCC and Neuts were high for a while on cycle. Most just commented that usually happens if you are sick or fighting something off. Probably just something to check again soonish.

Thanks for the steer. I was aware slightly elevated E2 wasn’t necessarily a bad thing but wasn’t overly clear on the range.
For liver currently taking 5g of Nac + a liver complex from Day One Performance with Tudca and milk thistle. I’m inclined to up the nac to 10g.

Thanks re WCC and Neuts - I did some searching on this site and saw very similar. I feel great so must be in the background. Will redo bloods in 2 weeks to check it out again. But plan to do so on a rest day.

how about 6.5mgs 3x/week? @Sharkie

Great - will do so then redo bloods on 2 weeks to reassess. Thanks brother

 

[LevButlerov]

Great - will do so then redo bloods on 2 weeks to reassess. Thanks brother

perfect

 

[stevesmi]

Bloods are in - would like some advice on these if possible.

Please feel free to share any points of view as being on a first cycle, these findings raise a few questions for me.

- Oestradiol is high. Currently on 6.5mg of Aromasin weekly. But married with the high test, is this anything to worry about?

- AST ALT - pre cycle bloods had these at 74 and 83 reactively so these are slowly lowering. Should I increase nac?

- the WCC and neutrophils readings seem concerning. Is this something that’s common on cycle and if so how would you manage this?

Again, appreciate any steers. Thanks EVO community.

@LevButlerov @waggat @Mobster @ceo @ROIDDERS @Ulter @stevesmi

some adjustments to aromasin is gonna get you there

if you are worried about ast/alt come off the gear for a while longer to let the organs catch up

 

[ceo]

Bloods are in - would like some advice on these if possible.

Please feel free to share any points of view as being on a first cycle, these findings raise a few questions for me.

- Oestradiol is high. Currently on 6.5mg of Aromasin weekly. But married with the high test, is this anything to worry about?

- AST ALT - pre cycle bloods had these at 74 and 83 reactively so these are slowly lowering. Should I increase nac?

- the WCC and neutrophils readings seem concerning. Is this something that’s common on cycle and if so how would you manage this?

Again, appreciate any steers. Thanks EVO community.

@LevButlerov @waggat @Mobster @ceo @ROIDDERS @Ulter @stevesmi

bros not bad numbers. we seen way worse on here

 

[Ulter]

Bloods are in - would like some advice on these if possible.

Please feel free to share any points of view as being on a first cycle, these findings raise a few questions for me.

- Oestradiol is high. Currently on 6.5mg of Aromasin weekly. But married with the high test, is this anything to worry about?

- AST ALT - pre cycle bloods had these at 74 and 83 reactively so these are slowly lowering. Should I increase nac?

- the WCC and neutrophils readings seem concerning. Is this something that’s common on cycle and if so how would you manage this?

Again, appreciate any steers. Thanks EVO community.

@LevButlerov @waggat @Mobster @ceo @ROIDDERS @Ulter @stevesmi

seems like the guys above are correct. It's all about managing things from here. Your numbers aren't that bad at all. Don't worry.

 

[ROIDDERS]

One other thought on the increased neutrophils and WCC is that I have blood drawn only an hour after a big workout. This was the workout above where initially experience the volume shift and added in drop sets. Could this be post workout inflammation?

Yes that can definitely cause differences to your numbers.

 

[Sharkie]

some adjustments to aromasin is gonna get you there

if you are worried about ast/alt come off the gear for a while longer to let the organs catch up

Thanks @stevesmi adjusting my Aromasin immediately. I’m feeling ok about the elevated liver reading. I’ve always had high readings and it’s actually lower than precycle.

bros not bad numbers. we seen way worse on here

Cheers mate - I’m staying the course!

seems like the guys above are correct. It's all about managing things from here. Your numbers aren't that bad at all. Don't worry.

Thanks for the boost in confidence mate - I’ll push on.

Yes that can definitely cause differences to your numbers.

Appreciate it. Next bloods will be done on a rest day!

 

[Sharkie]

Today’s leg workout was a fkn griiiiind!
Absolutely loving the shift into more volume and it feels like at the back end of each high rep set I’m managing to find something I didn’t know I had. More stamina, more hunger and more ability to go beyond where I previously would have quitted.

Leg workout is below - I’ve found it really hard to incorporate a drop set into leg day due to training from my garage and losing momentum and intensity mid-set needing to change weights. All good. Similar to upper body day, weights are lowered but focusing on form and depth.
On the train on the way to work now and my legs are completely fried!

Love this phase. Thanks everyone for the help and advice!

		Set	Rep	Weight (kgs)
A	Deadlift - Full reset / 4sec eccentric	3	5	180,180,180(5s)
B	Romanian deadift	2	10	120,120(10s)
C	High Bar Squat	3	15	85,90,92.5(15s)
D	DB Lunge	3	15	20,20,20(15s)

 

[stevesmi]

Thanks @stevesmi adjusting my Aromasin immediately. I’m feeling ok about the elevated liver reading. I’ve always had high readings and it’s actually lower than precycle.


Cheers mate - I’m staying the course!


Thanks for the boost in confidence mate - I’ll push on.


Appreciate it. Next bloods will be done on a rest day!

if you always had high readings that could be an underlying condition so use AAS with caution.
might want to look into some daily tudca going forward

 

[ROIDDERS]

Appreciate it. Next bloods will be done on a rest day!

Let us know how it goes.

 

[ceo]

Cheers mate - I’m staying the course!

Bros, we expect big things from you.

 

[Ulter]

Thanks for the boost in confidence mate - I’ll push on.

That's what I like to hear. Keep grinding that iron.

 

[Sharkie]

Just thought I’d share a bit of context.

We bought our current home about 3 years back with was a significant upgrade in size on our previous home. Have 2 young kids and when moving we agreed that the garage would be a home gym. Had been a bit of a dream for a while.

I now haven’t walked into a commercial gym in over 3 years. It’s cold in winter, humid af in summer but it works for me. It’s nothing flashy and I kind of love the rawness. This is why I have limited exercise selection but I can work within these confines.
There’s a treadmill here to the left as well but all in all, it’s where the magic happens.

 

[Sharkie]

@LevButlerov on the back of your advice earlier on the week, I’ve upped the Aromasin to 6.25mg 3 times per week (Mon/wed/fri).

This morning I have experienced a little bit of nipple burning/sensitivity in my left nipple.
I realise gyno is something to take very seriously so I want to be sure to address this immediately.

I must be quite a high aromatiser, though wanted your opinion on action. I’m open to dropping the test way back to TRT levels (125mg per week) if I need to to prevent this though wanted to understand if there was any other immediate action (like further increasing Aromasin) I should take that could allow me to stay on cycle?

 

[LevButlerov]

@LevButlerov on the back of your advice earlier on the week, I’ve upped the Aromasin to 6.25mg 3 times per week (Mon/wed/fri).

This morning I have experienced a little bit of nipple burning/sensitivity in my left nipple.
I realise gyno is something to take very seriously so I want to be sure to address this immediately.

I must be quite a high aromatiser, though wanted your opinion on action. I’m open to dropping the test way back to TRT levels (125mg per week) if I need to to prevent this though wanted to understand if there was any other immediate action (like further increasing Aromasin) I should take that could allow me to stay on cycle?

how about we stay on the same testosterone dose and add tamoxifen 20mgs ed? @Sharkie

 

[LevButlerov]

Just thought I’d share a bit of context.

We bought our current home about 3 years back with was a significant upgrade in size on our previous home. Have 2 young kids and when moving we agreed that the garage would be a home gym. Had been a bit of a dream for a while.

I now haven’t walked into a commercial gym in over 3 years. It’s cold in winter, humid af in summer but it works for me. It’s nothing flashy and I kind of love the rawness. This is why I have limited exercise selection but I can work within these confines.
There’s a treadmill here to the left as well but all in all, it’s where the magic happens.


View attachment 193991

Love this home gym this is the way to grow and get your results @Sharkie

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Dreamer]

Just thought I’d share a bit of context.

We bought our current home about 3 years back with was a significant upgrade in size on our previous home. Have 2 young kids and when moving we agreed that the garage would be a home gym. Had been a bit of a dream for a while.

I now haven’t walked into a commercial gym in over 3 years. It’s cold in winter, humid af in summer but it works for me. It’s nothing flashy and I kind of love the rawness. This is why I have limited exercise selection but I can work within these confines.
There’s a treadmill here to the left as well but all in all, it’s where the magic happens.


View attachment 193991

Really its all you need, the machines and cables are nice of course but you can build a great physique with a bench, rack and bar.

 

[Sharkie]

how about we stay on the same testosterone dose and add tamoxifen 20mgs ed? @Sharkie

Thanks for the steer. I’m worried that it will take up to a week to get my hands on tamoxifen now. Would increasing the Aromasin be a short term solution or lower test for a week or two?

 

[LevButlerov]

Thanks for the steer. I’m worried that it will take up to a week to get my hands on tamoxifen now. Would increasing the Aromasin be a short term solution or lower test for a week or two?

You can bump aromasin but I wouldn't panic 1 week wont change too much lets see in a few days @Sharkie

 

[Sharkie]

You can bump aromasin but I wouldn't panic 1 week wont change too much lets see in a few days @Sharkie

Ok - will bump aromasin to 6.25mg 4 times per week for the time being.
How long does gyno take to develop from your experience. I have heard different things on this but don’t want to mess around with it!

 

[LevButlerov]

Ok - will bump aromasin to 6.25mg 4 times per week for the time being.
How long does gyno take to develop from your experience. I have heard different things on this but don’t want to mess around with it!

i dont think its gyno many guys panic too fast
post some pics please @Sharkie

 

[Sharkie]

i dont think its gyno many guys panic too fast
post some pics please @Sharkie

Looks no different to normal but obviously want to be managing this proactively and if being a heavy aromatiser means ending a cycle to avoid anything developing further then I will.

For now upping aromasin and have ordered tamoxifen.

 

[LevButlerov]

Looks no different to normal but obviously want to be managing this proactively and if being a heavy aromatiser means ending a cycle to avoid anything developing further then I will.

For now upping aromasin and have ordered tamoxifen.
View attachment 194144

Can we get right and left nipple pics please ?

 

[Sharkie]

Can we get right and left nipple pics please ?

p

 

[waggat]

Today’s leg workout was a fkn griiiiind!
Absolutely loving the shift into more volume and it feels like at the back end of each high rep set I’m managing to find something I didn’t know I had. More stamina, more hunger and more ability to go beyond where I previously would have quitted.

Leg workout is below - I’ve found it really hard to incorporate a drop set into leg day due to training from my garage and losing momentum and intensity mid-set needing to change weights. All good. Similar to upper body day, weights are lowered but focusing on form and depth.
On the train on the way to work now and my legs are completely fried!

Love this phase. Thanks everyone for the help and advice!

		Set	Rep	Weight (kgs)
A	Deadlift - Full reset / 4sec eccentric	3	5	180,180,180(5s)
B	Romanian deadift	2	10	120,120(10s)
C	High Bar Squat	3	15	85,90,92.5(15s)
D	DB Lunge	3	15	20,20,20(15s)

Nice workout mate. Geez that's some big weight on the deads for controlled reps and sets of 5.

Yeah for legs I wouldn't do drop sets on big compound exercises. For me that would just grind me into the ground. I usually save them for things like leg curls or calf raises. For the above workout I would only consider them on lunges. I would also only use them on the final set.

Just thought I’d share a bit of context.

We bought our current home about 3 years back with was a significant upgrade in size on our previous home. Have 2 young kids and when moving we agreed that the garage would be a home gym. Had been a bit of a dream for a while.

I now haven’t walked into a commercial gym in over 3 years. It’s cold in winter, humid af in summer but it works for me. It’s nothing flashy and I kind of love the rawness. This is why I have limited exercise selection but I can work within these confines.
There’s a treadmill here to the left as well but all in all, it’s where the magic happens.


View attachment 193991

You can get a lot done with just a rack, bench and bar hey. The two biggest things you could add going forward would be a high/low cable (not sure if your rack has that as an attachment option) and some adjustable dumbbells like Ironmasters.

@LevButlerov on the back of your advice earlier on the week, I’ve upped the Aromasin to 6.25mg 3 times per week (Mon/wed/fri).

This morning I have experienced a little bit of nipple burning/sensitivity in my left nipple.
I realise gyno is something to take very seriously so I want to be sure to address this immediately.

I must be quite a high aromatiser, though wanted your opinion on action. I’m open to dropping the test way back to TRT levels (125mg per week) if I need to to prevent this though wanted to understand if there was any other immediate action (like further increasing Aromasin) I should take that could allow me to stay on cycle?

High aromatiser here mate. I hit an E2 of 360 on 130mg/week TRT. I did end up running Nolvadex for a few weeks as after the initial nipple sensitivity I thought I started feeling lumps (it's hard for me to tell as I have gyno left from adolescence). I wouldn't panic too much. I think just one week at the higher dose (4 times for the week) but then probably drop back to 3 times per week and give that a chance.

 

[Sharkie]

Nice workout mate. Geez that's some big weight on the deads for controlled reps and sets of 5.

Yeah for legs I wouldn't do drop sets on big compound exercises. For me that would just grind me into the ground. I usually save them for things like leg curls or calf raises. For the above workout I would only consider them on lunges. I would also only use them on the final set.

You can get a lot done with just a rack, bench and bar hey. The two biggest things you could add going forward would be a high/low cable (not sure if your rack has that as an attachment option) and some adjustable dumbbells like Ironmasters.

High aromatiser here mate. I hit an E2 of 360 on 130mg/week TRT. I did end up running Nolvadex for a few weeks as after the initial nipple sensitivity I thought I started feeling lumps (it's hard for me to tell as I have gyno left from adolescence). I wouldn't panic too much. I think just one week at the higher dose (4 times for the week) but then probably drop back to 3 times per week and give that a chance.

Thanks mate - think I’ll steer clear forgot drop sets on leg day for now. The increased volume/sets of 15 on compound movements are taxing enough!

Re the home gym - exactly that, I have a cable set that connects to the pull up handle and can be anchored on the bottom of the half rack. It was a great addition.
I’ve always been sceptical of the durability of adjustable DBs, but currently it’s frustrating to shift between weights.

Good steer re: E2. Kinda sucks but sounds like you’ve managed it like a pro. I’m going to do exactly what you mentioned, 4 x 6.25mg of aromasin this week and hopefully then no need for the tamoxifin but it’s incoming just in case. Woke up today with no sensitivity whatsoever - fingers crossed.

 

[waggat]

Thanks mate - think I’ll steer clear forgot drop sets on leg day for now. The increased volume/sets of 15 on compound movements are taxing enough!

Re the home gym - exactly that, I have a cable set that connects to the pull up handle and can be anchored on the bottom of the half rack. It was a great addition.
I’ve always been sceptical of the durability of adjustable DBs, but currently it’s frustrating to shift between weights.

Good steer re: E2. Kinda sucks but sounds like you’ve managed it like a pro. I’m going to do exactly what you mentioned, 4 x 6.25mg of aromasin this week and hopefully then no need for the tamoxifin but it’s incoming just in case. Woke up today with no sensitivity whatsoever - fingers crossed.

Check out the Ironmasters mate. Very heavy duty with all metal parts. Very popular for home gyms and have been around for ages. Can get an add on kit that takes them to ~130lbs as well.

 

[Sharkie]

Check out the Ironmasters mate. Very heavy duty with all metal parts. Very popular for home gyms and have been around for ages. Can get an add on kit that takes them to ~130lbs as well.

Thanks man, will check in out now.

 

[LevButlerov]

View attachment 194418
p

I dont see gyno there tbh nothing huge a bit there sure @Sharkie I wouldn't panic add aromasin can we wait for nolvadex?

 

[Sharkie]

I dont see gyno there tbh nothing huge a bit there sure @Sharkie I wouldn't panic add aromasin can we wait for nolvadex?

Thanks bro - appreciate it. Feeling good today. No sensitivity or burning, aromasin kicking in. Thanks for the support as always!

 

[LevButlerov]

Thanks bro - appreciate it. Feeling good today. No sensitivity or burning, aromasin kicking in. Thanks for the support as always!

lets go slow and get tamoxifen you have it coming? @Sharkie

 

[Sharkie]

lets go slow and get tamoxifen you have it coming? @Sharkie

Agree bro. Yep. Tamoxifin should be with me by early next week just in case. Have a good weekend bro

 

[LevButlerov]

Agree bro. Yep. Tamoxifin should be with me by early next week just in case. Have a good weekend bro

waiting for tamox

 

[Sharkie]

Week 3 Update

All in all, great week. Before i get into the details of the check-in, the main thing to note is just how fun training is right now. If i didn’t have 2 young kids and a pretty demanding job i’d be wanting to spend more time training. The shift to volume over strength is landing really we’ll and feels like my body has loved it, Cardio is enjoyable rather than a chore and this energy is translating right across my life.

This week i shifted my training block to focus on volume and also dialled up my diet, pumped to 250g of protein every day and upped my carbs by 50g to 450g on leg days and 350g on moderate days. Diet has been on point this week - hardest thing to manage is to stay under 70g fat with the increase in protein and carbs so simplifying things (mince, chicken, Jasmine rice etc) has made it easier.

Average weight is up for the week to 78.3kg (+0.3kg from last week) and BF appears to be remaining consistent.

Dose - I’ve been consistent at 300mg Test E and due to blood test results have increased Aromasin to 6.25mg 3 times per week. It appears i’m a heavy aromatiser so hoping the upped AI will help and plan to redo bloods next week. I had one day of nipple sensitivity though that’s passed. I now have Tamoxafin on hand if needed but will assess as i go forward.

Training for the week is as follows:

		Sets	Reps	Weight (KG)
A	High Bar Squat	4	8	110,110,112.5,112.5(8s) perfect moooore
B	Front Squat	3	15	50,55,57.5(15) perfect mooore
C	Bulgaria split squat	3	15	10,12.5,12.5(15) perfect moooore
D	Good morning	3	15	50,50,50(15) mooore
E	BB Calf Raises	3	15	50,70,70(15) sloooow mooore
		Sets	Reps	Weight (KG)
A	Flat BB pause Bench press	4	8	85,85,85,85(8) perfect mooore no butt
B1	Weighted Supinated pull up	3	8	20,20,20(8) moooore
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set mooore
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15) moooore
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15) mooore
		Sets	Reps	Weight (KG)
A	Deadlift - Full reset / 4sec eccentric	3	5	180,180,180(5) full reset moooore
B	Romanian deadift	2	10	120,120(10) moooore
C	High Bar Squat	3	15	85,90,92.5(15) mooore
D	Bulgarian DB Split squat	3	15	20,20,20 mooore
		Sets	Reps	Weight (KG)
A1	Flat Neutral DB Bench press	4	8	37.5,40,40,40(8) perfect
A2	Pronated chin up	4	8	20,22.5,22.5,22.5(8s) moooore
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s)+47.5(12)drop set
C	T bar row + Dropset 3rd	3	15	45,50,50(15),+35(15) superset moooe
D	Face pull	3	15	25,25,25 (15) mooore
E	Pullover	3	15	Time
		sets	Reps	Weight (KG)
A1	Seated BB Shoulder press	4	8	50,55,55,55(8) mooore
A2	Standing BB Curl + Drop set	4	8	47.5,47.5,47.5,47.5(8)+32.5(12)
B	DB Arnie press	3	15	17.5,17.5,17.5(15) griiind moooe
C	Incline DB curl	3	15	12.5,12.5,12.5(15) juuuust again
D	Cable Lateral raise + Dropset	3	15	6.25(15 sloppy),5,5
E	Close grip bench press	3	15	50,55,55(15) perfect moooore
F	Lying Rope tricep extensions + drop set	3	15	20,20,20(15)+10(15)

Body wise - I’m feeling great and starting to look thicker. Legs and shoulders are fuller, midsection is staying as is. Happy with the progress.

@LevButlerov @waggat @ceo @Allupfromhere @Kopite67 @ROIDDERS @ultra

 

[Allupfromhere]

Week 3 Update

All in all, great week. Before i get into the details of the check-in, the main thing to note is just how fun training is right now. If i didn’t have 2 young kids and a pretty demanding job i’d be wanting to spend more time training. The shift to volume over strength is landing really we’ll and feels like my body has loved it, Cardio is enjoyable rather than a chore and this energy is translating right across my life.

This week i shifted my training block to focus on volume and also dialled up my diet, pumped to 250g of protein every day and upped my carbs by 50g to 450g on leg days and 350g on moderate days. Diet has been on point this week - hardest thing to manage is to stay under 70g fat with the increase in protein and carbs so simplifying things (mince, chicken, Jasmine rice etc) has made it easier.

Average weight is up for the week to 78.3kg (+0.3kg from last week) and BF appears to be remaining consistent.

Dose - I’ve been consistent at 300mg Test E and due to blood test results have increased Aromasin to 6.25mg 3 times per week. It appears i’m a heavy aromatiser so hoping the upped AI will help and plan to redo bloods next week. I had one day of nipple sensitivity though that’s passed. I now have Tamoxafin on hand if needed but will assess as i go forward.

Training for the week is as follows:

		Sets	Reps	Weight (KG)
A	High Bar Squat	4	8	110,110,112.5,112.5(8s) perfect moooore
B	Front Squat	3	15	50,55,57.5(15) perfect mooore
C	Bulgaria split squat	3	15	10,12.5,12.5(15) perfect moooore
D	Good morning	3	15	50,50,50(15) mooore
E	BB Calf Raises	3	15	50,70,70(15) sloooow mooore
		Sets	Reps	Weight (KG)
A	Flat BB pause Bench press	4	8	85,85,85,85(8) perfect mooore no butt
B1	Weighted Supinated pull up	3	8	20,20,20(8) moooore
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set mooore
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15) moooore
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15) mooore
		Sets	Reps	Weight (KG)
A	Deadlift - Full reset / 4sec eccentric	3	5	180,180,180(5) full reset moooore
B	Romanian deadift	2	10	120,120(10) moooore
C	High Bar Squat	3	15	85,90,92.5(15) mooore
D	Bulgarian DB Split squat	3	15	20,20,20 mooore
		Sets	Reps	Weight (KG)
A1	Flat Neutral DB Bench press	4	8	37.5,40,40,40(8) perfect
A2	Pronated chin up	4	8	20,22.5,22.5,22.5(8s) moooore
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s)+47.5(12)drop set
C	T bar row + Dropset 3rd	3	15	45,50,50(15),+35(15) superset moooe
D	Face pull	3	15	25,25,25 (15) mooore
E	Pullover	3	15	Time
		sets	Reps	Weight (KG)
A1	Seated BB Shoulder press	4	8	50,55,55,55(8) mooore
A2	Standing BB Curl + Drop set	4	8	47.5,47.5,47.5,47.5(8)+32.5(12)
B	DB Arnie press	3	15	17.5,17.5,17.5(15) griiind moooe
C	Incline DB curl	3	15	12.5,12.5,12.5(15) juuuust again
D	Cable Lateral raise + Dropset	3	15	6.25(15 sloppy),5,5
E	Close grip bench press	3	15	50,55,55(15) perfect moooore
F	Lying Rope tricep extensions + drop set	3	15	20,20,20(15)+10(15)

Body wise - I’m feeling great and starting to look thicker. Legs and shoulders are fuller, midsection is staying as is. Happy with the progress.

View attachment 196060
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View attachment 196062

@LevButlerov @waggat @ceo @Allupfromhere @Kopite67 @ROIDDERS @ultra

He we go big boy, starting to thicken up now and keep the detail! This is how it should be done brother. Awesome work!
Important thing to note, which you are already doing is not increasing food in amounts your body isnt ready for. Small increases like the ones you have just made is how we should approach this. Little by little, brick by brick.

Keeps up the solid work bro this push is looking to be killer already

 

[Sharkie]

He we go big boy, starting to thicken up now and keep the detail! This is how it should be done brother. Awesome work!
Important thing to note, which you are already doing is not increasing food in amounts your body isnt ready for. Small increases like the ones you have just made is how we should approach this. Little by little, brick by brick.

Keeps up the solid work bro this push is looking to be killer already

Thanks bro - appreciate it. Never felt this thick whilst being kind of lean, so looking forward to the next few weeks. This probably sounds naive on this site but as a hard gainer, it’s been a long road.

I’ve also never eaten this much and this clean consistently. Love that advice about manageable increases in diet. I’ve upped carbs and protein by 50g each on training days (5 days per week) so not a big step but I’m conscious of keeping an eye on on that BF.
Pumped to grind harder over the next few weeks!

 

[Kopite67]

Week 3 Update

All in all, great week. Before i get into the details of the check-in, the main thing to note is just how fun training is right now. If i didn’t have 2 young kids and a pretty demanding job i’d be wanting to spend more time training. The shift to volume over strength is landing really we’ll and feels like my body has loved it, Cardio is enjoyable rather than a chore and this energy is translating right across my life.

This week i shifted my training block to focus on volume and also dialled up my diet, pumped to 250g of protein every day and upped my carbs by 50g to 450g on leg days and 350g on moderate days. Diet has been on point this week - hardest thing to manage is to stay under 70g fat with the increase in protein and carbs so simplifying things (mince, chicken, Jasmine rice etc) has made it easier.

Average weight is up for the week to 78.3kg (+0.3kg from last week) and BF appears to be remaining consistent.

Dose - I’ve been consistent at 300mg Test E and due to blood test results have increased Aromasin to 6.25mg 3 times per week. It appears i’m a heavy aromatiser so hoping the upped AI will help and plan to redo bloods next week. I had one day of nipple sensitivity though that’s passed. I now have Tamoxafin on hand if needed but will assess as i go forward.

Training for the week is as follows:

		Sets	Reps	Weight (KG)
A	High Bar Squat	4	8	110,110,112.5,112.5(8s) perfect moooore
B	Front Squat	3	15	50,55,57.5(15) perfect mooore
C	Bulgaria split squat	3	15	10,12.5,12.5(15) perfect moooore
D	Good morning	3	15	50,50,50(15) mooore
E	BB Calf Raises	3	15	50,70,70(15) sloooow mooore
		Sets	Reps	Weight (KG)
A	Flat BB pause Bench press	4	8	85,85,85,85(8) perfect mooore no butt
B1	Weighted Supinated pull up	3	8	20,20,20(8) moooore
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set mooore
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15) moooore
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15) mooore
		Sets	Reps	Weight (KG)
A	Deadlift - Full reset / 4sec eccentric	3	5	180,180,180(5) full reset moooore
B	Romanian deadift	2	10	120,120(10) moooore
C	High Bar Squat	3	15	85,90,92.5(15) mooore
D	Bulgarian DB Split squat	3	15	20,20,20 mooore
		Sets	Reps	Weight (KG)
A1	Flat Neutral DB Bench press	4	8	37.5,40,40,40(8) perfect
A2	Pronated chin up	4	8	20,22.5,22.5,22.5(8s) moooore
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s)+47.5(12)drop set
C	T bar row + Dropset 3rd	3	15	45,50,50(15),+35(15) superset moooe
D	Face pull	3	15	25,25,25 (15) mooore
E	Pullover	3	15	Time
		sets	Reps	Weight (KG)
A1	Seated BB Shoulder press	4	8	50,55,55,55(8) mooore
A2	Standing BB Curl + Drop set	4	8	47.5,47.5,47.5,47.5(8)+32.5(12)
B	DB Arnie press	3	15	17.5,17.5,17.5(15) griiind moooe
C	Incline DB curl	3	15	12.5,12.5,12.5(15) juuuust again
D	Cable Lateral raise + Dropset	3	15	6.25(15 sloppy),5,5
E	Close grip bench press	3	15	50,55,55(15) perfect moooore
F	Lying Rope tricep extensions + drop set	3	15	20,20,20(15)+10(15)

Body wise - I’m feeling great and starting to look thicker. Legs and shoulders are fuller, midsection is staying as is. Happy with the progress.

View attachment 196060
View attachment 196061
View attachment 196062

@LevButlerov @waggat @ceo @Allupfromhere @Kopite67 @ROIDDERS @ultra

Great update brother. Love the variety in your training and new volume approach. Looking lean and built all over with great back width. Awesome that you are loving the work again, that is always a positive

 

[Allupfromhere]

Thanks bro - appreciate it. Never felt this thick whilst being kind of lean, so looking forward to the next few weeks. This probably sounds naive on this site but as a hard gainer, it’s been a long road.

I’ve also never eaten this much and this clean consistently. Love that advice about manageable increases in diet. I’ve upped carbs and protein by 50g each on training days (5 days per week) so not a big step but I’m conscious of keeping an eye on on that BF.
Pumped to grind harder over the next few weeks!

Knowing when to push food and anabolics in a growth phase is really just about reading the signals your body is giving you. If you push before the body is ready you usually just end up gaining unnecessary fat. When the environment is right, those extra calories and drugs actually convert into tissue.
A few good indicators are strength climbing consistently, bodyweight slowly increasing, strong pumps in the gym, good digestion, and appetite still being high. If your waist is staying relatively stable while bodyweight is creeping up, that is usually a sign nutrients are being partitioned well and the body is ready for more.
Insulin sensitivity also plays a big role. When carbs make you look fuller and improve performance rather than making you look softer or feel sluggish, that is usually a good sign the body can handle a push.
The biggest mistake people make is pushing everything at once. Food, drugs and training volume all get cranked up too quickly and then they run out of room to progress. A better approach is to escalate things gradually. Increase carbs slightly, assess for a couple of weeks, and only push anabolics further once food and training are already producing good outputs.
Simple rule is only push inputs when outputs are improving. If strength, recovery and body composition are all moving in the right direction, that is when it makes sense to feed the machine a little more.

 

[Sharkie]

Great update brother. Love the variety in your training and new volume approach. Looking lean and built all over with great back width. Awesome that you are loving the work again, that is always a positive

Thanks brother. Appreciate the support.
Before bed every night I’m already looking forward to 4am the next morning. It’s a good place to be again.

 

[Sharkie]

Knowing when to push food and anabolics in a growth phase is really just about reading the signals your body is giving you. If you push before the body is ready you usually just end up gaining unnecessary fat. When the environment is right, those extra calories and drugs actually convert into tissue.
A few good indicators are strength climbing consistently, bodyweight slowly increasing, strong pumps in the gym, good digestion, and appetite still being high. If your waist is staying relatively stable while bodyweight is creeping up, that is usually a sign nutrients are being partitioned well and the body is ready for more.
Insulin sensitivity also plays a big role. When carbs make you look fuller and improve performance rather than making you look softer or feel sluggish, that is usually a good sign the body can handle a push.
The biggest mistake people make is pushing everything at once. Food, drugs and training volume all get cranked up too quickly and then they run out of room to progress. A better approach is to escalate things gradually. Increase carbs slightly, assess for a couple of weeks, and only push anabolics further once food and training are already producing good outputs.
Simple rule is only push inputs when outputs are improving. If strength, recovery and body composition are all moving in the right direction, that is when it makes sense to feed the machine a little more.

Epic - only push inputs when outputs are improving is some of the simplest and best advice I’ve received. Thanks dude, I’ll consistently keep an eye on the outputs as we go forward.

 

[LevButlerov]

Week 3 Update

All in all, great week. Before i get into the details of the check-in, the main thing to note is just how fun training is right now. If i didn’t have 2 young kids and a pretty demanding job i’d be wanting to spend more time training. The shift to volume over strength is landing really we’ll and feels like my body has loved it, Cardio is enjoyable rather than a chore and this energy is translating right across my life.

This week i shifted my training block to focus on volume and also dialled up my diet, pumped to 250g of protein every day and upped my carbs by 50g to 450g on leg days and 350g on moderate days. Diet has been on point this week - hardest thing to manage is to stay under 70g fat with the increase in protein and carbs so simplifying things (mince, chicken, Jasmine rice etc) has made it easier.

Average weight is up for the week to 78.3kg (+0.3kg from last week) and BF appears to be remaining consistent.

Dose - I’ve been consistent at 300mg Test E and due to blood test results have increased Aromasin to 6.25mg 3 times per week. It appears i’m a heavy aromatiser so hoping the upped AI will help and plan to redo bloods next week. I had one day of nipple sensitivity though that’s passed. I now have Tamoxafin on hand if needed but will assess as i go forward.

Training for the week is as follows:

		Sets	Reps	Weight (KG)
A	High Bar Squat	4	8	110,110,112.5,112.5(8s) perfect moooore
B	Front Squat	3	15	50,55,57.5(15) perfect mooore
C	Bulgaria split squat	3	15	10,12.5,12.5(15) perfect moooore
D	Good morning	3	15	50,50,50(15) mooore
E	BB Calf Raises	3	15	50,70,70(15) sloooow mooore
		Sets	Reps	Weight (KG)
A	Flat BB pause Bench press	4	8	85,85,85,85(8) perfect mooore no butt
B1	Weighted Supinated pull up	3	8	20,20,20(8) moooore
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set mooore
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15) moooore
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15) mooore
		Sets	Reps	Weight (KG)
A	Deadlift - Full reset / 4sec eccentric	3	5	180,180,180(5) full reset moooore
B	Romanian deadift	2	10	120,120(10) moooore
C	High Bar Squat	3	15	85,90,92.5(15) mooore
D	Bulgarian DB Split squat	3	15	20,20,20 mooore
		Sets	Reps	Weight (KG)
A1	Flat Neutral DB Bench press	4	8	37.5,40,40,40(8) perfect
A2	Pronated chin up	4	8	20,22.5,22.5,22.5(8s) moooore
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s)+47.5(12)drop set
C	T bar row + Dropset 3rd	3	15	45,50,50(15),+35(15) superset moooe
D	Face pull	3	15	25,25,25 (15) mooore
E	Pullover	3	15	Time
		sets	Reps	Weight (KG)
A1	Seated BB Shoulder press	4	8	50,55,55,55(8) mooore
A2	Standing BB Curl + Drop set	4	8	47.5,47.5,47.5,47.5(8)+32.5(12)
B	DB Arnie press	3	15	17.5,17.5,17.5(15) griiind moooe
C	Incline DB curl	3	15	12.5,12.5,12.5(15) juuuust again
D	Cable Lateral raise + Dropset	3	15	6.25(15 sloppy),5,5
E	Close grip bench press	3	15	50,55,55(15) perfect moooore
F	Lying Rope tricep extensions + drop set	3	15	20,20,20(15)+10(15)

Body wise - I’m feeling great and starting to look thicker. Legs and shoulders are fuller, midsection is staying as is. Happy with the progress.

View attachment 196060
View attachment 196061
View attachment 196062

@LevButlerov @waggat @ceo @Allupfromhere @Kopite67 @ROIDDERS @ultra

you're looking good and lean @Sharkie tightening up nicely and the pump is good
but the ai situation that was old bloods right? we just discussed you dont have new ones
and you have tamoxifen coming?

 

[Sharkie]

you're looking good and lean @Sharkie tightening up nicely and the pump is good
but the ai situation that was old bloods right? we just discussed you dont have new ones
and you have tamoxifen coming?

Thanks mate. Appreciate it. Feeling good - thanks for all the help.
I’m going to redo bloods next week to reassess e2 levels after upping aromasin to 6.25mg 3 times per week.
Tamoxifen has arrived though as symptoms have passed, unsure if it’s needed immediately. What are your thoughts?

 

[LevButlerov]

Thanks mate. Appreciate it. Feeling good - thanks for all the help.
I’m going to redo bloods next week to reassess e2 levels after upping aromasin to 6.25mg 3 times per week.
Tamoxifen has arrived though as symptoms have passed, unsure if it’s needed immediately. What are your thoughts?

I would get the e2 bloods first asap before we try tamoxifen tbh @Sharkie

 

[Sharkie]

I would get the e2 bloods first asap before we try tamoxifen tbh @Sharkie

Great - I had assumed that would be the best approach. Will do bloods next Wednesday and report back.

 

[LevButlerov]

Great - I had assumed that would be the best approach. Will do bloods next Wednesday and report back.

lets do them asap waiting

 

[ceo]

Week 3 Update

All in all, great week. Before i get into the details of the check-in, the main thing to note is just how fun training is right now. If i didn’t have 2 young kids and a pretty demanding job i’d be wanting to spend more time training. The shift to volume over strength is landing really we’ll and feels like my body has loved it, Cardio is enjoyable rather than a chore and this energy is translating right across my life.

This week i shifted my training block to focus on volume and also dialled up my diet, pumped to 250g of protein every day and upped my carbs by 50g to 450g on leg days and 350g on moderate days. Diet has been on point this week - hardest thing to manage is to stay under 70g fat with the increase in protein and carbs so simplifying things (mince, chicken, Jasmine rice etc) has made it easier.

Average weight is up for the week to 78.3kg (+0.3kg from last week) and BF appears to be remaining consistent.

Dose - I’ve been consistent at 300mg Test E and due to blood test results have increased Aromasin to 6.25mg 3 times per week. It appears i’m a heavy aromatiser so hoping the upped AI will help and plan to redo bloods next week. I had one day of nipple sensitivity though that’s passed. I now have Tamoxafin on hand if needed but will assess as i go forward.

Training for the week is as follows:

		Sets	Reps	Weight (KG)
A	High Bar Squat	4	8	110,110,112.5,112.5(8s) perfect moooore
B	Front Squat	3	15	50,55,57.5(15) perfect mooore
C	Bulgaria split squat	3	15	10,12.5,12.5(15) perfect moooore
D	Good morning	3	15	50,50,50(15) mooore
E	BB Calf Raises	3	15	50,70,70(15) sloooow mooore
		Sets	Reps	Weight (KG)
A	Flat BB pause Bench press	4	8	85,85,85,85(8) perfect mooore no butt
B1	Weighted Supinated pull up	3	8	20,20,20(8) moooore
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set mooore
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15) moooore
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15) mooore
		Sets	Reps	Weight (KG)
A	Deadlift - Full reset / 4sec eccentric	3	5	180,180,180(5) full reset moooore
B	Romanian deadift	2	10	120,120(10) moooore
C	High Bar Squat	3	15	85,90,92.5(15) mooore
D	Bulgarian DB Split squat	3	15	20,20,20 mooore
		Sets	Reps	Weight (KG)
A1	Flat Neutral DB Bench press	4	8	37.5,40,40,40(8) perfect
A2	Pronated chin up	4	8	20,22.5,22.5,22.5(8s) moooore
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s)+47.5(12)drop set
C	T bar row + Dropset 3rd	3	15	45,50,50(15),+35(15) superset moooe
D	Face pull	3	15	25,25,25 (15) mooore
E	Pullover	3	15	Time
		sets	Reps	Weight (KG)
A1	Seated BB Shoulder press	4	8	50,55,55,55(8) mooore
A2	Standing BB Curl + Drop set	4	8	47.5,47.5,47.5,47.5(8)+32.5(12)
B	DB Arnie press	3	15	17.5,17.5,17.5(15) griiind moooe
C	Incline DB curl	3	15	12.5,12.5,12.5(15) juuuust again
D	Cable Lateral raise + Dropset	3	15	6.25(15 sloppy),5,5
E	Close grip bench press	3	15	50,55,55(15) perfect moooore
F	Lying Rope tricep extensions + drop set	3	15	20,20,20(15)+10(15)

Body wise - I’m feeling great and starting to look thicker. Legs and shoulders are fuller, midsection is staying as is. Happy with the progress.

View attachment 196060
View attachment 196061
View attachment 196062

@LevButlerov @waggat @ceo @Allupfromhere @Kopite67 @ROIDDERS @ultra

Bros, you are the man for sure. Excellent job on these posing. You look more and more conditioned every time. @Sharkie

 

[ROIDDERS]

Week 3 Update

All in all, great week. Before i get into the details of the check-in, the main thing to note is just how fun training is right now. If i didn’t have 2 young kids and a pretty demanding job i’d be wanting to spend more time training. The shift to volume over strength is landing really we’ll and feels like my body has loved it, Cardio is enjoyable rather than a chore and this energy is translating right across my life.

This week i shifted my training block to focus on volume and also dialled up my diet, pumped to 250g of protein every day and upped my carbs by 50g to 450g on leg days and 350g on moderate days. Diet has been on point this week - hardest thing to manage is to stay under 70g fat with the increase in protein and carbs so simplifying things (mince, chicken, Jasmine rice etc) has made it easier.

Average weight is up for the week to 78.3kg (+0.3kg from last week) and BF appears to be remaining consistent.

Dose - I’ve been consistent at 300mg Test E and due to blood test results have increased Aromasin to 6.25mg 3 times per week. It appears i’m a heavy aromatiser so hoping the upped AI will help and plan to redo bloods next week. I had one day of nipple sensitivity though that’s passed. I now have Tamoxafin on hand if needed but will assess as i go forward.

Training for the week is as follows:

		Sets	Reps	Weight (KG)
A	High Bar Squat	4	8	110,110,112.5,112.5(8s) perfect moooore
B	Front Squat	3	15	50,55,57.5(15) perfect mooore
C	Bulgaria split squat	3	15	10,12.5,12.5(15) perfect moooore
D	Good morning	3	15	50,50,50(15) mooore
E	BB Calf Raises	3	15	50,70,70(15) sloooow mooore
		Sets	Reps	Weight (KG)
A	Flat BB pause Bench press	4	8	85,85,85,85(8) perfect mooore no butt
B1	Weighted Supinated pull up	3	8	20,20,20(8) moooore
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set mooore
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15) moooore
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15) mooore
		Sets	Reps	Weight (KG)
A	Deadlift - Full reset / 4sec eccentric	3	5	180,180,180(5) full reset moooore
B	Romanian deadift	2	10	120,120(10) moooore
C	High Bar Squat	3	15	85,90,92.5(15) mooore
D	Bulgarian DB Split squat	3	15	20,20,20 mooore
		Sets	Reps	Weight (KG)
A1	Flat Neutral DB Bench press	4	8	37.5,40,40,40(8) perfect
A2	Pronated chin up	4	8	20,22.5,22.5,22.5(8s) moooore
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s)+47.5(12)drop set
C	T bar row + Dropset 3rd	3	15	45,50,50(15),+35(15) superset moooe
D	Face pull	3	15	25,25,25 (15) mooore
E	Pullover	3	15	Time
		sets	Reps	Weight (KG)
A1	Seated BB Shoulder press	4	8	50,55,55,55(8) mooore
A2	Standing BB Curl + Drop set	4	8	47.5,47.5,47.5,47.5(8)+32.5(12)
B	DB Arnie press	3	15	17.5,17.5,17.5(15) griiind moooe
C	Incline DB curl	3	15	12.5,12.5,12.5(15) juuuust again
D	Cable Lateral raise + Dropset	3	15	6.25(15 sloppy),5,5
E	Close grip bench press	3	15	50,55,55(15) perfect moooore
F	Lying Rope tricep extensions + drop set	3	15	20,20,20(15)+10(15)

Body wise - I’m feeling great and starting to look thicker. Legs and shoulders are fuller, midsection is staying as is. Happy with the progress.

View attachment 196060
View attachment 196061
View attachment 196062

@LevButlerov @waggat @ceo @Allupfromhere @Kopite67 @ROIDDERS @ultra

@Sharkie keep up with this volume. It's definitely working well for you. You are an absolute beast.

 

[waggat]

Week 3 Update

All in all, great week. Before i get into the details of the check-in, the main thing to note is just how fun training is right now. If i didn’t have 2 young kids and a pretty demanding job i’d be wanting to spend more time training. The shift to volume over strength is landing really we’ll and feels like my body has loved it, Cardio is enjoyable rather than a chore and this energy is translating right across my life.

This week i shifted my training block to focus on volume and also dialled up my diet, pumped to 250g of protein every day and upped my carbs by 50g to 450g on leg days and 350g on moderate days. Diet has been on point this week - hardest thing to manage is to stay under 70g fat with the increase in protein and carbs so simplifying things (mince, chicken, Jasmine rice etc) has made it easier.

Average weight is up for the week to 78.3kg (+0.3kg from last week) and BF appears to be remaining consistent.

Dose - I’ve been consistent at 300mg Test E and due to blood test results have increased Aromasin to 6.25mg 3 times per week. It appears i’m a heavy aromatiser so hoping the upped AI will help and plan to redo bloods next week. I had one day of nipple sensitivity though that’s passed. I now have Tamoxafin on hand if needed but will assess as i go forward.

Training for the week is as follows:

		Sets	Reps	Weight (KG)
A	High Bar Squat	4	8	110,110,112.5,112.5(8s) perfect moooore
B	Front Squat	3	15	50,55,57.5(15) perfect mooore
C	Bulgaria split squat	3	15	10,12.5,12.5(15) perfect moooore
D	Good morning	3	15	50,50,50(15) mooore
E	BB Calf Raises	3	15	50,70,70(15) sloooow mooore
		Sets	Reps	Weight (KG)
A	Flat BB pause Bench press	4	8	85,85,85,85(8) perfect mooore no butt
B1	Weighted Supinated pull up	3	8	20,20,20(8) moooore
B2	Incline BB Bench press + dropset 3rd	3	15	65,65,65(15s) + 45(10) drop 3rd set mooore
C	Chest supported DB Row	3	15	22.5,22.5,22.5(15) moooore
D	Wide slow lat pulldown + dropset 3rd	3	15	50,50,50(15)+30(15) drop 3rd set
E	DB flies	3	15	22.5,22.5,22.5(15) mooore
		Sets	Reps	Weight (KG)
A	Deadlift - Full reset / 4sec eccentric	3	5	180,180,180(5) full reset moooore
B	Romanian deadift	2	10	120,120(10) moooore
C	High Bar Squat	3	15	85,90,92.5(15) mooore
D	Bulgarian DB Split squat	3	15	20,20,20 mooore
		Sets	Reps	Weight (KG)
A1	Flat Neutral DB Bench press	4	8	37.5,40,40,40(8) perfect
A2	Pronated chin up	4	8	20,22.5,22.5,22.5(8s) moooore
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s)+47.5(12)drop set
C	T bar row + Dropset 3rd	3	15	45,50,50(15),+35(15) superset moooe
D	Face pull	3	15	25,25,25 (15) mooore
E	Pullover	3	15	Time
		sets	Reps	Weight (KG)
A1	Seated BB Shoulder press	4	8	50,55,55,55(8) mooore
A2	Standing BB Curl + Drop set	4	8	47.5,47.5,47.5,47.5(8)+32.5(12)
B	DB Arnie press	3	15	17.5,17.5,17.5(15) griiind moooe
C	Incline DB curl	3	15	12.5,12.5,12.5(15) juuuust again
D	Cable Lateral raise + Dropset	3	15	6.25(15 sloppy),5,5
E	Close grip bench press	3	15	50,55,55(15) perfect moooore
F	Lying Rope tricep extensions + drop set	3	15	20,20,20(15)+10(15)

Body wise - I’m feeling great and starting to look thicker. Legs and shoulders are fuller, midsection is staying as is. Happy with the progress.

View attachment 196060
View attachment 196061
View attachment 196062

@LevButlerov @waggat @ceo @Allupfromhere @Kopite67 @ROIDDERS @ultra

Good to hear about the energy and feeling good in general mate.

Seems like the Aromasin 3 x times per week has done the trick.

Workouts looking good. Moving some decent weights there.

Looking really good in the photos.

 

[Sharkie]

Good to hear about the energy and feeling good in general mate.

Seems like the Aromasin 3 x times per week has done the trick.

Workouts looking good. Moving some decent weights there.

Looking really good in the photos.

Thanks mate - I also looked into those adjustable dumbbells. Definitely the right solution, but not a cheap addition to the home gym. Might keep an eye out for an EOFY sale.

Bros, you are the man for sure. Excellent job on these posing. You look more and more conditioned every time. @Sharkie

Thanks bro - small steps but feeling good.

@Sharkie keep up with this volume. It's definitely working well for you. You are an absolute beast.

Appreciate it - the volume is landing well. A very different workout style but the novelty is probably what was needed. Thanks for the help

 

[ceo]

Thanks bro - small steps but feeling good.

Bros, that's all you can do.

 

[ROIDDERS]

Appreciate it - the volume is landing well. A very different workout style but the novelty is probably what was needed. Thanks for the help

that's what we do on here. EVO family love.

 

[Sharkie]

Question re post cycle… I’m currently on 300mg per week and post cycle will drop back to my TRT dose of 125mg per week. My question is, how long will it take for my T levels to return to my TRT ‘baseline’ post cycle?

I’m just trying to plan when to come off cycle as I’ll need to do my 3 monthly blood test at some point with the TRT clinic to continue my treatment. I want to ensure I’m back to a reasonable level post cycle to not raise concerns.

Would it be a matter of weeks, or months for my T to drop from current range (80.3nmol/L) to top or just above normal range (approx 28nmol/L)?
Can anyone share any experience here?

@LevButlerov @waggat @Mobster @ceo
@ROIDDERS @stevesmi @Allupfromhere @Kopite67

 

[Kopite67]

Question re post cycle… I’m currently on 300mg per week and post cycle will drop back to my TRT dose of 125mg per week. My question is, how long will it take for my T levels to return to my TRT ‘baseline’ post cycle?

I’m just trying to plan when to come off cycle as I’ll need to do my 3 monthly blood test at some point with the TRT clinic to continue my treatment. I want to ensure I’m back to a reasonable level post cycle to not raise concerns.

Would it be a matter of weeks, or months for my T to drop from current range (80.3nmol/L) to top or just above normal range (approx 28nmol/L)?
Can anyone share any experience here?

@LevButlerov @waggat @Mobster @ceo
@ROIDDERS @stevesmi @Allupfromhere @Kopite67

Honestly it is different for every individual. Some take longer or less than others. No cookie cutter on this one brother. Get bloods done after 6-8 weeks so that most things will have cleared by then and see where they sit.

 

[Allupfromhere]

Question re post cycle… I’m currently on 300mg per week and post cycle will drop back to my TRT dose of 125mg per week. My question is, how long will it take for my T levels to return to my TRT ‘baseline’ post cycle?

I’m just trying to plan when to come off cycle as I’ll need to do my 3 monthly blood test at some point with the TRT clinic to continue my treatment. I want to ensure I’m back to a reasonable level post cycle to not raise concerns.

Would it be a matter of weeks, or months for my T to drop from current range (80.3nmol/L) to top or just above normal range (approx 28nmol/L)?
Can anyone share any experience here?

@LevButlerov @waggat @Mobster @ceo
@ROIDDERS @stevesmi @Allupfromhere @Kopite67

4-5 weeks would be a pretty safe bet after moving back to trt dose.

Genetics can play a role, but the ester itself is still the main thing that determines half life.

Your body still has to break the ester off and clear the hormone, and that’s where genetics can change things a bit.

Some guys have enzymes that break esters down faster, so the hormone becomes active and clears quicker. Others are a bit slower, so it hangs around longer.

Things like liver metabolism, blood flow, and body composition also play a role. Lean guys with faster metabolisms often burn through hormones a bit quicker.

But realistically the difference usually isn’t massive. An ester like Test E that averages around 4–5 days half life might be a little shorter for one guy and a little longer for another.

So genetics can shift it a bit, but the ester chemistry still does most of the work.

This goes deeper then my scope of knowledge though.

@LevButlerov is the brother for this question
As i havent dived too far into polymorphisms

 

[LevButlerov]

Question re post cycle… I’m currently on 300mg per week and post cycle will drop back to my TRT dose of 125mg per week. My question is, how long will it take for my T levels to return to my TRT ‘baseline’ post cycle?

I’m just trying to plan when to come off cycle as I’ll need to do my 3 monthly blood test at some point with the TRT clinic to continue my treatment. I want to ensure I’m back to a reasonable level post cycle to not raise concerns.

Would it be a matter of weeks, or months for my T to drop from current range (80.3nmol/L) to top or just above normal range (approx 28nmol/L)?
Can anyone share any experience here?

@LevButlerov @waggat @Mobster @ceo
@ROIDDERS @stevesmi @Allupfromhere @Kopite67

its hard to say on baseline testosterone because it's subjective person to person, without bloods hard to say @Sharkie
why do you want to go to a clinic why not self trt?

 

[waggat]

Question re post cycle… I’m currently on 300mg per week and post cycle will drop back to my TRT dose of 125mg per week. My question is, how long will it take for my T levels to return to my TRT ‘baseline’ post cycle?

I’m just trying to plan when to come off cycle as I’ll need to do my 3 monthly blood test at some point with the TRT clinic to continue my treatment. I want to ensure I’m back to a reasonable level post cycle to not raise concerns.

Would it be a matter of weeks, or months for my T to drop from current range (80.3nmol/L) to top or just above normal range (approx 28nmol/L)?
Can anyone share any experience here?

@LevButlerov @waggat @Mobster @ceo
@ROIDDERS @stevesmi @Allupfromhere @Kopite67

I've only done it once mind you but around four weeks I reckon. That's the minimum I'd allow anyway. To be safe I'd go 5-6 though if you can afford to.

 

[Sharkie]

Honestly it is different for every individual. Some take longer or less than others. No cookie cutter on this one brother. Get bloods done after 6-8 weeks so that most things will have cleared by then and see where they sit.

Thanks for the advice!

4-5 weeks would be a pretty safe bet after moving back to trt dose.

Genetics can play a role, but the ester itself is still the main thing that determines half life.

Your body still has to break the ester off and clear the hormone, and that’s where genetics can change things a bit.

Some guys have enzymes that break esters down faster, so the hormone becomes active and clears quicker. Others are a bit slower, so it hangs around longer.

Things like liver metabolism, blood flow, and body composition also play a role. Lean guys with faster metabolisms often burn through hormones a bit quicker.

But realistically the difference usually isn’t massive. An ester like Test E that averages around 4–5 days half life might be a little shorter for one guy and a little longer for another.

So genetics can shift it a bit, but the ester chemistry still does most of the work.

This goes deeper then my scope of knowledge though.

@LevButlerov is the brother for this question
As i havent dived too far into polymorphisms

As usual, this is great information - thanks again bro

its hard to say on baseline testosterone because it's subjective person to person, without bloods hard to say @Sharkie
why do you want to go to a clinic why not self trt?

Thanks @LevButlerov i definitely intend to get bloods. I’m needing to be with a clinic for the short term as I travel domestically and internationally for work currently and the clinic support allows me to travel with a prescription. Long term l shift to self trt.

I've only done it once mind you but around four weeks I reckon. That's the minimum I'd allow anyway. To be safe I'd go 5-6 though if you can afford to.

Cheers @waggat - thanks for the insight

 

[ceo]

Question re post cycle… I’m currently on 300mg per week and post cycle will drop back to my TRT dose of 125mg per week. My question is, how long will it take for my T levels to return to my TRT ‘baseline’ post cycle?

I’m just trying to plan when to come off cycle as I’ll need to do my 3 monthly blood test at some point with the TRT clinic to continue my treatment. I want to ensure I’m back to a reasonable level post cycle to not raise concerns.

Would it be a matter of weeks, or months for my T to drop from current range (80.3nmol/L) to top or just above normal range (approx 28nmol/L)?
Can anyone share any experience here?

@LevButlerov @waggat @Mobster @ceo
@ROIDDERS @stevesmi @Allupfromhere @Kopite67

Bros, it's probably gonna take maybe four or five weeks.

 

[ROIDDERS]

Question re post cycle… I’m currently on 300mg per week and post cycle will drop back to my TRT dose of 125mg per week. My question is, how long will it take for my T levels to return to my TRT ‘baseline’ post cycle?

I’m just trying to plan when to come off cycle as I’ll need to do my 3 monthly blood test at some point with the TRT clinic to continue my treatment. I want to ensure I’m back to a reasonable level post cycle to not raise concerns.

Would it be a matter of weeks, or months for my T to drop from current range (80.3nmol/L) to top or just above normal range (approx 28nmol/L)?
Can anyone share any experience here?

@LevButlerov @waggat @Mobster @ceo
@ROIDDERS @stevesmi @Allupfromhere @Kopite67

take the half-life and multiply it by 4. That gives you the answer.

 

[LevButlerov]

Thanks @LevButlerov i definitely intend to get bloods. I’m needing to be with a clinic for the short term as I travel domestically and internationally for work currently and the clinic support allows me to travel with a prescription. Long term l shift to self trt.

lets try to get bloods soon if you can @Sharkie

 

[Sharkie]

lets try to get bloods soon if you can @Sharkie

Will do. Aiming for Monday now.

 

[Sharkie]

Bros, it's probably gonna take maybe four or five weeks.

take the half-life and multiply it by 4. That gives you the answer.

Appreciate guys! I’d be lost without the support

 

[ceo]

Appreciate guys! I’d be lost without the support

Bros, the EVO family always supports.

 

[ROIDDERS]

Appreciate guys! I’d be lost without the support

we support you 100%. The EVO family loves it.

 

[LevButlerov]

Will do. Aiming for Monday now.

perfect

 

[Sharkie]

Weekly update

A few updates to share this week, both positive and negative but overall the week was great.

Training is 10/10 - progressing well through workouts, body seems to be loving the increase in volume, getting stronger and mentally still enjoying my workouts more than ever. Still doing daily cardio (full incline treadmill) and increasing speed week on week.

SET	REP	WEIGHT (KG)
A	High Bar Squat	4	8	112.5,112.5,112.5,115(8s) perfect
B	Front Squat	3	15	55,60,60(15) perfect moore
C	Bulgaria split squat	3	15	22.5,22.5,22.5(15) grind
D	Good morning	3	15	55,55,55(15)
E	BB Calf Raises	3	15	80,80,80(15)
		SET	REP	WEIGHT (KG)
A	Flat BB pause Bench press	4	8	85,87.5,87.5,87.5(8) perfect
B1	Weighted Supinated pull up	3	8	22.5,22.5,22.5(8)
B2	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15)+47.5(15)GRIND
C	Chest supported DB Row	3	15	25,25,25(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	52.5,52.5,52.5(15)+32.5(15)
E	DB flies	3	15	22.5,22.5 (time) go lighter next time
		SET	REP	WEIGHT (KG)
A	Deadlift - Full reset / 4sec eccentric	2	5	182.5,182.5,182.5(5s) perfect
B	Romanian deadift	2	10	122.5,122.5,122.5(10s) perfect
C	High Bar Squat	3	15	95,95,95(15) perfect
D	Bulgaria split squat	3	15	22.5,22.5(15) only 2 - cooked
		SET	REP	WEIGHT (KG)
A1	Flat Neutral DB Bench press	4	8	40,40,40(8),40(9)
A2	Pronated chin up	3	8	25,25(8),25(7) again
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s) +50(14) drop set
C	T bar row + Dropset 3rd	3	15	55,55,55(15)+35 (14) drop set
D	Face pull	3	15	27.5,27.5,27.5(15)
E	Pullover	3	15	40,40,40(15)
		SET	REP	WEIGHT (KG)
A1	Seated BB Shoulder press	4	8	55,57.5,57.5(8),57.5(7) again
A2	Standing BB Curl + Drop set	4	8	50,50,50,50
B	DB Arnie press	3	15	17.5,18.5;18.5(15)
C	Incline DB curl	3	15	13.5,13.5,13.5
D	Cable Lateral raise + Dropset	3	15	6.25;6.25;
E	Close grip bench press	3	15	57.5,57.5,57.5(15)
F	Lying Rope tricep extensions + drop set	3	15	22.5,22.5,22.5+12.5(15)

Diet has been 9.5/10 - Comfortably hitting the increased macros, eating plain & clean though with only 70g of fat per day, it’s all working well.

Sleep and recovery - Improving, been continuing to priorities sleep, sleep duration is up though still struggling to get much ‘deep sleep’. Adding in a sleep supp to see if it helps.

Body - up 200g to Ave weight for the week of 78.5KG and looking better. Recomp is continuing, looking wider and fuller (especially quads and shoulders.

Ok - onto the negative update.
I unfortunately need to stop my cycle at the end of this week. I’ve found out that I'm going to need to be overseas for 3 weeks in July for work. This means that I will need my bloods to be back on point (at TRT dosage) by the end of April to ensure i keep my clinic prescription for travel.

The upside here is that this will be my last trip for the year, so i feel like i can take what I’ve learned from this mini cycle and implement it for a full cycle from August onwards. Whilst I understand cutting this cycle short isn’t ideal, it feels like to right decision based on my work situation.

I’m going to bump back to TRT dosage as of Monday but will keep logging for the next 4-5 weeks. Appreciate all the support.

@LevButlerov @waggat @Allupfromhere @Kopite67 @ceo @ROIDDERS

 

[Kopite67]

Weekly update

A few updates to share this week, both positive and negative but overall the week was great.

Training is 10/10 - progressing well through workouts, body seems to be loving the increase in volume, getting stronger and mentally still enjoying my workouts more than ever. Still doing daily cardio (full incline treadmill) and increasing speed week on week.

SET	REP	WEIGHT (KG)
A	High Bar Squat	4	8	112.5,112.5,112.5,115(8s) perfect
B	Front Squat	3	15	55,60,60(15) perfect moore
C	Bulgaria split squat	3	15	22.5,22.5,22.5(15) grind
D	Good morning	3	15	55,55,55(15)
E	BB Calf Raises	3	15	80,80,80(15)
		SET	REP	WEIGHT (KG)
A	Flat BB pause Bench press	4	8	85,87.5,87.5,87.5(8) perfect
B1	Weighted Supinated pull up	3	8	22.5,22.5,22.5(8)
B2	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15)+47.5(15)GRIND
C	Chest supported DB Row	3	15	25,25,25(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	52.5,52.5,52.5(15)+32.5(15)
E	DB flies	3	15	22.5,22.5 (time) go lighter next time
		SET	REP	WEIGHT (KG)
A	Deadlift - Full reset / 4sec eccentric	2	5	182.5,182.5,182.5(5s) perfect
B	Romanian deadift	2	10	122.5,122.5,122.5(10s) perfect
C	High Bar Squat	3	15	95,95,95(15) perfect
D	Bulgaria split squat	3	15	22.5,22.5(15) only 2 - cooked
		SET	REP	WEIGHT (KG)
A1	Flat Neutral DB Bench press	4	8	40,40,40(8),40(9)
A2	Pronated chin up	3	8	25,25(8),25(7) again
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s) +50(14) drop set
C	T bar row + Dropset 3rd	3	15	55,55,55(15)+35 (14) drop set
D	Face pull	3	15	27.5,27.5,27.5(15)
E	Pullover	3	15	40,40,40(15)
		SET	REP	WEIGHT (KG)
A1	Seated BB Shoulder press	4	8	55,57.5,57.5(8),57.5(7) again
A2	Standing BB Curl + Drop set	4	8	50,50,50,50
B	DB Arnie press	3	15	17.5,18.5;18.5(15)
C	Incline DB curl	3	15	13.5,13.5,13.5
D	Cable Lateral raise + Dropset	3	15	6.25;6.25;
E	Close grip bench press	3	15	57.5,57.5,57.5(15)
F	Lying Rope tricep extensions + drop set	3	15	22.5,22.5,22.5+12.5(15)

Diet has been 9.5/10 - Comfortably hitting the increased macros, eating plain & clean though with only 70g of fat per day, it’s all working well.

Sleep and recovery - Improving, been continuing to priorities sleep, sleep duration is up though still struggling to get much ‘deep sleep’. Adding in a sleep supp to see if it helps.

Body - up 200g to Ave weight for the week of 78.5KG and looking better. Recomp is continuing, looking wider and fuller (especially quads and shoulders.

Ok - onto the negative update.
I unfortunately need to stop my cycle at the end of this week. I’ve found out that I'm going to need to be overseas for 3 weeks in July for work. This means that I will need my bloods to be back on point (at TRT dosage) by the end of April to ensure i keep my clinic prescription for travel.

The upside here is that this will be my last trip for the year, so i feel like i can take what I’ve learned from this mini cycle and implement it for a full cycle from August onwards. Whilst I understand cutting this cycle short isn’t ideal, it feels like to right decision based on my work situation.

I’m going to bump back to TRT dosage as of Monday but will keep logging for the next 4-5 weeks. Appreciate all the support.
View attachment 199740View attachment 199741View attachment 199742


@LevButlerov @waggat @Allupfromhere @Kopite67 @ceo @ROIDDERS

Great update brother. Strong lifts across the board, particularly the deadlifts.
Work travel can dent things a tad, at least you have the TRT on prescription to ease through that. Sort of a unplanned cruise of sorts. Looking lean and strong brother.

 

[HarleyGuy]

Weekly update

A few updates to share this week, both positive and negative but overall the week was great.

Training is 10/10 - progressing well through workouts, body seems to be loving the increase in volume, getting stronger and mentally still enjoying my workouts more than ever. Still doing daily cardio (full incline treadmill) and increasing speed week on week.

SET	REP	WEIGHT (KG)
A	High Bar Squat	4	8	112.5,112.5,112.5,115(8s) perfect
B	Front Squat	3	15	55,60,60(15) perfect moore
C	Bulgaria split squat	3	15	22.5,22.5,22.5(15) grind
D	Good morning	3	15	55,55,55(15)
E	BB Calf Raises	3	15	80,80,80(15)
		SET	REP	WEIGHT (KG)
A	Flat BB pause Bench press	4	8	85,87.5,87.5,87.5(8) perfect
B1	Weighted Supinated pull up	3	8	22.5,22.5,22.5(8)
B2	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15)+47.5(15)GRIND
C	Chest supported DB Row	3	15	25,25,25(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	52.5,52.5,52.5(15)+32.5(15)
E	DB flies	3	15	22.5,22.5 (time) go lighter next time
		SET	REP	WEIGHT (KG)
A	Deadlift - Full reset / 4sec eccentric	2	5	182.5,182.5,182.5(5s) perfect
B	Romanian deadift	2	10	122.5,122.5,122.5(10s) perfect
C	High Bar Squat	3	15	95,95,95(15) perfect
D	Bulgaria split squat	3	15	22.5,22.5(15) only 2 - cooked
		SET	REP	WEIGHT (KG)
A1	Flat Neutral DB Bench press	4	8	40,40,40(8),40(9)
A2	Pronated chin up	3	8	25,25(8),25(7) again
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s) +50(14) drop set
C	T bar row + Dropset 3rd	3	15	55,55,55(15)+35 (14) drop set
D	Face pull	3	15	27.5,27.5,27.5(15)
E	Pullover	3	15	40,40,40(15)
		SET	REP	WEIGHT (KG)
A1	Seated BB Shoulder press	4	8	55,57.5,57.5(8),57.5(7) again
A2	Standing BB Curl + Drop set	4	8	50,50,50,50
B	DB Arnie press	3	15	17.5,18.5;18.5(15)
C	Incline DB curl	3	15	13.5,13.5,13.5
D	Cable Lateral raise + Dropset	3	15	6.25;6.25;
E	Close grip bench press	3	15	57.5,57.5,57.5(15)
F	Lying Rope tricep extensions + drop set	3	15	22.5,22.5,22.5+12.5(15)

Diet has been 9.5/10 - Comfortably hitting the increased macros, eating plain & clean though with only 70g of fat per day, it’s all working well.

Sleep and recovery - Improving, been continuing to priorities sleep, sleep duration is up though still struggling to get much ‘deep sleep’. Adding in a sleep supp to see if it helps.

Body - up 200g to Ave weight for the week of 78.5KG and looking better. Recomp is continuing, looking wider and fuller (especially quads and shoulders.

Ok - onto the negative update.
I unfortunately need to stop my cycle at the end of this week. I’ve found out that I'm going to need to be overseas for 3 weeks in July for work. This means that I will need my bloods to be back on point (at TRT dosage) by the end of April to ensure i keep my clinic prescription for travel.

The upside here is that this will be my last trip for the year, so i feel like i can take what I’ve learned from this mini cycle and implement it for a full cycle from August onwards. Whilst I understand cutting this cycle short isn’t ideal, it feels like to right decision based on my work situation.

I’m going to bump back to TRT dosage as of Monday but will keep logging for the next 4-5 weeks. Appreciate all the support.
View attachment 199740View attachment 199741View attachment 199742


@LevButlerov @waggat @Allupfromhere @Kopite67 @ceo @ROIDDERS

Bro what a pleasure it was reading through and getting caught up on your log. This is really comprehensive and you've get everything paid attention to that needs tending to. You're looking leaner and harder already too, great pics!

Through the past 3 months on TRT I’ve progressively felt better. More energy, more positive and more engaged in everyday life… I’ve never found it hard to get up daily and get into the gym (home gym in my garage) though I lacked energy and fire through workouts for some time.

This was great to read! Mental progress is as important as physical progress.

The biggest mistake people make is pushing everything at once. Food, drugs and training volume all get cranked up too quickly and then they run out of room to progress. A better approach is to escalate things gradually. Increase carbs slightly, assess for a couple of weeks, and only push anabolics further once food and training are already producing good outputs.

Listen to your fellow Aussie @Allupfromhere he knows his shit! Between him and @LevButlerov you're in good hands brother!

Looking forward to following your progress. Glad to see you're also so keen on bloodwork and addressing the e2 issue, smart move.

 

[LevButlerov]

Weekly update

A few updates to share this week, both positive and negative but overall the week was great.

Training is 10/10 - progressing well through workouts, body seems to be loving the increase in volume, getting stronger and mentally still enjoying my workouts more than ever. Still doing daily cardio (full incline treadmill) and increasing speed week on week.

SET	REP	WEIGHT (KG)
A	High Bar Squat	4	8	112.5,112.5,112.5,115(8s) perfect
B	Front Squat	3	15	55,60,60(15) perfect moore
C	Bulgaria split squat	3	15	22.5,22.5,22.5(15) grind
D	Good morning	3	15	55,55,55(15)
E	BB Calf Raises	3	15	80,80,80(15)
		SET	REP	WEIGHT (KG)
A	Flat BB pause Bench press	4	8	85,87.5,87.5,87.5(8) perfect
B1	Weighted Supinated pull up	3	8	22.5,22.5,22.5(8)
B2	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15)+47.5(15)GRIND
C	Chest supported DB Row	3	15	25,25,25(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	52.5,52.5,52.5(15)+32.5(15)
E	DB flies	3	15	22.5,22.5 (time) go lighter next time
		SET	REP	WEIGHT (KG)
A	Deadlift - Full reset / 4sec eccentric	2	5	182.5,182.5,182.5(5s) perfect
B	Romanian deadift	2	10	122.5,122.5,122.5(10s) perfect
C	High Bar Squat	3	15	95,95,95(15) perfect
D	Bulgaria split squat	3	15	22.5,22.5(15) only 2 - cooked
		SET	REP	WEIGHT (KG)
A1	Flat Neutral DB Bench press	4	8	40,40,40(8),40(9)
A2	Pronated chin up	3	8	25,25(8),25(7) again
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s) +50(14) drop set
C	T bar row + Dropset 3rd	3	15	55,55,55(15)+35 (14) drop set
D	Face pull	3	15	27.5,27.5,27.5(15)
E	Pullover	3	15	40,40,40(15)
		SET	REP	WEIGHT (KG)
A1	Seated BB Shoulder press	4	8	55,57.5,57.5(8),57.5(7) again
A2	Standing BB Curl + Drop set	4	8	50,50,50,50
B	DB Arnie press	3	15	17.5,18.5;18.5(15)
C	Incline DB curl	3	15	13.5,13.5,13.5
D	Cable Lateral raise + Dropset	3	15	6.25;6.25;
E	Close grip bench press	3	15	57.5,57.5,57.5(15)
F	Lying Rope tricep extensions + drop set	3	15	22.5,22.5,22.5+12.5(15)

Diet has been 9.5/10 - Comfortably hitting the increased macros, eating plain & clean though with only 70g of fat per day, it’s all working well.

Sleep and recovery - Improving, been continuing to priorities sleep, sleep duration is up though still struggling to get much ‘deep sleep’. Adding in a sleep supp to see if it helps.

Body - up 200g to Ave weight for the week of 78.5KG and looking better. Recomp is continuing, looking wider and fuller (especially quads and shoulders.

Ok - onto the negative update.
I unfortunately need to stop my cycle at the end of this week. I’ve found out that I'm going to need to be overseas for 3 weeks in July for work. This means that I will need my bloods to be back on point (at TRT dosage) by the end of April to ensure i keep my clinic prescription for travel.

The upside here is that this will be my last trip for the year, so i feel like i can take what I’ve learned from this mini cycle and implement it for a full cycle from August onwards. Whilst I understand cutting this cycle short isn’t ideal, it feels like to right decision based on my work situation.

I’m going to bump back to TRT dosage as of Monday but will keep logging for the next 4-5 weeks. Appreciate all the support.
View attachment 199740View attachment 199741View attachment 199742


@LevButlerov @waggat @Allupfromhere @Kopite67 @ceo @ROIDDERS

Lean and strong I love your abs and how tight you gotten
3 weeks overseas, do you have sustanon? @Sharkie

 

[waggat]

Weekly update

A few updates to share this week, both positive and negative but overall the week was great.

Training is 10/10 - progressing well through workouts, body seems to be loving the increase in volume, getting stronger and mentally still enjoying my workouts more than ever. Still doing daily cardio (full incline treadmill) and increasing speed week on week.

SET	REP	WEIGHT (KG)
A	High Bar Squat	4	8	112.5,112.5,112.5,115(8s) perfect
B	Front Squat	3	15	55,60,60(15) perfect moore
C	Bulgaria split squat	3	15	22.5,22.5,22.5(15) grind
D	Good morning	3	15	55,55,55(15)
E	BB Calf Raises	3	15	80,80,80(15)
		SET	REP	WEIGHT (KG)
A	Flat BB pause Bench press	4	8	85,87.5,87.5,87.5(8) perfect
B1	Weighted Supinated pull up	3	8	22.5,22.5,22.5(8)
B2	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15)+47.5(15)GRIND
C	Chest supported DB Row	3	15	25,25,25(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	52.5,52.5,52.5(15)+32.5(15)
E	DB flies	3	15	22.5,22.5 (time) go lighter next time
		SET	REP	WEIGHT (KG)
A	Deadlift - Full reset / 4sec eccentric	2	5	182.5,182.5,182.5(5s) perfect
B	Romanian deadift	2	10	122.5,122.5,122.5(10s) perfect
C	High Bar Squat	3	15	95,95,95(15) perfect
D	Bulgaria split squat	3	15	22.5,22.5(15) only 2 - cooked
		SET	REP	WEIGHT (KG)
A1	Flat Neutral DB Bench press	4	8	40,40,40(8),40(9)
A2	Pronated chin up	3	8	25,25(8),25(7) again
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s) +50(14) drop set
C	T bar row + Dropset 3rd	3	15	55,55,55(15)+35 (14) drop set
D	Face pull	3	15	27.5,27.5,27.5(15)
E	Pullover	3	15	40,40,40(15)
		SET	REP	WEIGHT (KG)
A1	Seated BB Shoulder press	4	8	55,57.5,57.5(8),57.5(7) again
A2	Standing BB Curl + Drop set	4	8	50,50,50,50
B	DB Arnie press	3	15	17.5,18.5;18.5(15)
C	Incline DB curl	3	15	13.5,13.5,13.5
D	Cable Lateral raise + Dropset	3	15	6.25;6.25;
E	Close grip bench press	3	15	57.5,57.5,57.5(15)
F	Lying Rope tricep extensions + drop set	3	15	22.5,22.5,22.5+12.5(15)

Diet has been 9.5/10 - Comfortably hitting the increased macros, eating plain & clean though with only 70g of fat per day, it’s all working well.

Sleep and recovery - Improving, been continuing to priorities sleep, sleep duration is up though still struggling to get much ‘deep sleep’. Adding in a sleep supp to see if it helps.

Body - up 200g to Ave weight for the week of 78.5KG and looking better. Recomp is continuing, looking wider and fuller (especially quads and shoulders.

Ok - onto the negative update.
I unfortunately need to stop my cycle at the end of this week. I’ve found out that I'm going to need to be overseas for 3 weeks in July for work. This means that I will need my bloods to be back on point (at TRT dosage) by the end of April to ensure i keep my clinic prescription for travel.

The upside here is that this will be my last trip for the year, so i feel like i can take what I’ve learned from this mini cycle and implement it for a full cycle from August onwards. Whilst I understand cutting this cycle short isn’t ideal, it feels like to right decision based on my work situation.

I’m going to bump back to TRT dosage as of Monday but will keep logging for the next 4-5 weeks. Appreciate all the support.
View attachment 199740View attachment 199741View attachment 199742


@LevButlerov @waggat @Allupfromhere @Kopite67 @ceo @ROIDDERS

Nice update mate. Good bunch of workouts there. Looking strong on squats and deadlifts as usual.

One thing I'd be careful of is pressing volume with the shoulder and arm day the day after chest and back. With the two shoulder presses plus the close grip bench it ends up being a lot for the week.

At first I didn't understand the stopping in April but now I see it's allowing time for levels to clear for July. There might be ways around it. Others with more knowledge could advise here. But you could just take a shot of undeconoate before the trip or switch to test P which will clear your system sooner.

 

[ceo]

Weekly update

A few updates to share this week, both positive and negative but overall the week was great.

Training is 10/10 - progressing well through workouts, body seems to be loving the increase in volume, getting stronger and mentally still enjoying my workouts more than ever. Still doing daily cardio (full incline treadmill) and increasing speed week on week.

SET	REP	WEIGHT (KG)
A	High Bar Squat	4	8	112.5,112.5,112.5,115(8s) perfect
B	Front Squat	3	15	55,60,60(15) perfect moore
C	Bulgaria split squat	3	15	22.5,22.5,22.5(15) grind
D	Good morning	3	15	55,55,55(15)
E	BB Calf Raises	3	15	80,80,80(15)
		SET	REP	WEIGHT (KG)
A	Flat BB pause Bench press	4	8	85,87.5,87.5,87.5(8) perfect
B1	Weighted Supinated pull up	3	8	22.5,22.5,22.5(8)
B2	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15)+47.5(15)GRIND
C	Chest supported DB Row	3	15	25,25,25(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	52.5,52.5,52.5(15)+32.5(15)
E	DB flies	3	15	22.5,22.5 (time) go lighter next time
		SET	REP	WEIGHT (KG)
A	Deadlift - Full reset / 4sec eccentric	2	5	182.5,182.5,182.5(5s) perfect
B	Romanian deadift	2	10	122.5,122.5,122.5(10s) perfect
C	High Bar Squat	3	15	95,95,95(15) perfect
D	Bulgaria split squat	3	15	22.5,22.5(15) only 2 - cooked
		SET	REP	WEIGHT (KG)
A1	Flat Neutral DB Bench press	4	8	40,40,40(8),40(9)
A2	Pronated chin up	3	8	25,25(8),25(7) again
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s) +50(14) drop set
C	T bar row + Dropset 3rd	3	15	55,55,55(15)+35 (14) drop set
D	Face pull	3	15	27.5,27.5,27.5(15)
E	Pullover	3	15	40,40,40(15)
		SET	REP	WEIGHT (KG)
A1	Seated BB Shoulder press	4	8	55,57.5,57.5(8),57.5(7) again
A2	Standing BB Curl + Drop set	4	8	50,50,50,50
B	DB Arnie press	3	15	17.5,18.5;18.5(15)
C	Incline DB curl	3	15	13.5,13.5,13.5
D	Cable Lateral raise + Dropset	3	15	6.25;6.25;
E	Close grip bench press	3	15	57.5,57.5,57.5(15)
F	Lying Rope tricep extensions + drop set	3	15	22.5,22.5,22.5+12.5(15)

Diet has been 9.5/10 - Comfortably hitting the increased macros, eating plain & clean though with only 70g of fat per day, it’s all working well.

Sleep and recovery - Improving, been continuing to priorities sleep, sleep duration is up though still struggling to get much ‘deep sleep’. Adding in a sleep supp to see if it helps.

Body - up 200g to Ave weight for the week of 78.5KG and looking better. Recomp is continuing, looking wider and fuller (especially quads and shoulders.

Ok - onto the negative update.
I unfortunately need to stop my cycle at the end of this week. I’ve found out that I'm going to need to be overseas for 3 weeks in July for work. This means that I will need my bloods to be back on point (at TRT dosage) by the end of April to ensure i keep my clinic prescription for travel.

The upside here is that this will be my last trip for the year, so i feel like i can take what I’ve learned from this mini cycle and implement it for a full cycle from August onwards. Whilst I understand cutting this cycle short isn’t ideal, it feels like to right decision based on my work situation.

I’m going to bump back to TRT dosage as of Monday but will keep logging for the next 4-5 weeks. Appreciate all the support.
View attachment 199740View attachment 199741View attachment 199742


@LevButlerov @waggat @Allupfromhere @Kopite67 @ceo @ROIDDERS

Bros, awesome job. One of the best updates I've seen all day.

 

[ROIDDERS]

Weekly update

A few updates to share this week, both positive and negative but overall the week was great.

Training is 10/10 - progressing well through workouts, body seems to be loving the increase in volume, getting stronger and mentally still enjoying my workouts more than ever. Still doing daily cardio (full incline treadmill) and increasing speed week on week.

SET	REP	WEIGHT (KG)
A	High Bar Squat	4	8	112.5,112.5,112.5,115(8s) perfect
B	Front Squat	3	15	55,60,60(15) perfect moore
C	Bulgaria split squat	3	15	22.5,22.5,22.5(15) grind
D	Good morning	3	15	55,55,55(15)
E	BB Calf Raises	3	15	80,80,80(15)
		SET	REP	WEIGHT (KG)
A	Flat BB pause Bench press	4	8	85,87.5,87.5,87.5(8) perfect
B1	Weighted Supinated pull up	3	8	22.5,22.5,22.5(8)
B2	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15)+47.5(15)GRIND
C	Chest supported DB Row	3	15	25,25,25(15)
D	Wide slow lat pulldown + dropset 3rd	3	15	52.5,52.5,52.5(15)+32.5(15)
E	DB flies	3	15	22.5,22.5 (time) go lighter next time
		SET	REP	WEIGHT (KG)
A	Deadlift - Full reset / 4sec eccentric	2	5	182.5,182.5,182.5(5s) perfect
B	Romanian deadift	2	10	122.5,122.5,122.5(10s) perfect
C	High Bar Squat	3	15	95,95,95(15) perfect
D	Bulgaria split squat	3	15	22.5,22.5(15) only 2 - cooked
		SET	REP	WEIGHT (KG)
A1	Flat Neutral DB Bench press	4	8	40,40,40(8),40(9)
A2	Pronated chin up	3	8	25,25(8),25(7) again
B	Incline BB Bench press + dropset 3rd	3	15	67.5,67.5,67.5(15s) +50(14) drop set
C	T bar row + Dropset 3rd	3	15	55,55,55(15)+35 (14) drop set
D	Face pull	3	15	27.5,27.5,27.5(15)
E	Pullover	3	15	40,40,40(15)
		SET	REP	WEIGHT (KG)
A1	Seated BB Shoulder press	4	8	55,57.5,57.5(8),57.5(7) again
A2	Standing BB Curl + Drop set	4	8	50,50,50,50
B	DB Arnie press	3	15	17.5,18.5;18.5(15)
C	Incline DB curl	3	15	13.5,13.5,13.5
D	Cable Lateral raise + Dropset	3	15	6.25;6.25;
E	Close grip bench press	3	15	57.5,57.5,57.5(15)
F	Lying Rope tricep extensions + drop set	3	15	22.5,22.5,22.5+12.5(15)

Diet has been 9.5/10 - Comfortably hitting the increased macros, eating plain & clean though with only 70g of fat per day, it’s all working well.

Sleep and recovery - Improving, been continuing to priorities sleep, sleep duration is up though still struggling to get much ‘deep sleep’. Adding in a sleep supp to see if it helps.

Body - up 200g to Ave weight for the week of 78.5KG and looking better. Recomp is continuing, looking wider and fuller (especially quads and shoulders.

Ok - onto the negative update.
I unfortunately need to stop my cycle at the end of this week. I’ve found out that I'm going to need to be overseas for 3 weeks in July for work. This means that I will need my bloods to be back on point (at TRT dosage) by the end of April to ensure i keep my clinic prescription for travel.

The upside here is that this will be my last trip for the year, so i feel like i can take what I’ve learned from this mini cycle and implement it for a full cycle from August onwards. Whilst I understand cutting this cycle short isn’t ideal, it feels like to right decision based on my work situation.

I’m going to bump back to TRT dosage as of Monday but will keep logging for the next 4-5 weeks. Appreciate all the support.
View attachment 199740View attachment 199741View attachment 199742


@LevButlerov @waggat @Allupfromhere @Kopite67 @ceo @ROIDDERS

It's a thing of beauty to see you so motivated and ready to kill it every training session.

 

[Sharkie]

Great update brother. Strong lifts across the board, particularly the deadlifts.
Work travel can dent things a tad, at least you have the TRT on prescription to ease through that. Sort of an unplanned cruise of sorts. Looking lean and strong brother.

Thanks brother - appreciate it. Work travel is frustrating but at least this will be the last for some time so I can get back and focus on the next cycle.

Bro what a pleasure it was reading through and getting caught up on your log. This is really comprehensive and you've get everything paid attention to that needs tending to. You're looking leaner and harder already too, great pics!


This was great to read! Mental progress is as important as physical progress.


Listen to your fellow Aussie @Allupfromhere he knows his shit! Between him and @LevButlerov you're in good hands brother!

Looking forward to following your progress. Glad to see you're also so keen on bloodwork and addressing the e2 issue, smart move.

Appreciate it brother. Love your positivity! Thanks for the feedback. I’ll get this trip out of the way, reset and apply what I’ve learnt to the next cycle.

Lean and strong I love your abs and how tight you gotten
3 weeks overseas, do you have sustanon? @Sharkie

Thanks Lev. No sustanon, test e through the clinic. Thanks for all your advice through the cycle. I’ll come back better and just as focused after this trip.