Approved Log Testosterone only TRT cycle Log

[rish]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

 

[Woodiee]

Looking chiseled already. I suspect your former test was under dosed. 125mg a week of trt gets me over 24nmol but everyone responds different. Good luck on the log!!

 

[CypherOCE]

Sounds like the Test was definitely underdosed.

I tried to source it from here via one of the approved vendors for the US. You’ll likely find you have a much better experience

 

[Npcclassicphysique champ]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish welcome to the EVO family bro tight up you look hella good for TRT only, like a true bodybuilder and tight abs can see real results

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

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

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

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

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[stevesmi]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish Nothing wrong with testosterone only. It's certainly capable of doing a lot of things in the body, you'll get good results.

 

[BodyMonster34]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish Bro, nice. You do a lot of jiu jitsu? You should post video of you doing that. My son got into that few years ago while he was in prison

 

[ceo]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish bros all in with this.

lots of good trianing. you really hardcore on the cardio

 

[Mobster]

Logging keeps many on point

 

[rish]

Cheers for the support Fam
I'll try to remember to note my exercise-sets-weights this week.

Meals breakdown:

Mon-Thurs

Meal 1: 6-7am (depending on work schedule)
2 cups Oats
2 scoop Protein power
1 Banana
1 tbs Peanut butter
100g Greek Yogurt

Meals 2-3-4: (I meal pre this before work and split it into 3 meals throughout the day, usually around 10.30am, 1pm, and 3.30-4pm)
400g Sweet potato
300g Paneer
11 eggs (4 whole eegs, 7 whites)
1 cup frozen veggies (usually spinach)

Meal 5: (about 7-30pm)
300g Sweet Potato
275g Paneer
5 eggs (1 whole, 4 whites)

Aprox 4500 cal (200 fat -390 carbs - 295 protein)

I will throw an apple or a extra banana in there pre workout if I'm feeling the need.

I am also a vegetarian (have been my whole life), hence the lack of diverse protein sources. Paneer is aprox 25g fat 24g protein/100g, which is why my daily fats are soo high.

Fri-Sun

Meal 1: (about 7-8am)
(same as above)

Meals 2/3: (11.30 and 3.30 ish)
8 eegs (4 whole, 4 whites)
100g Potato or 3 rice cakes
fruit (apple/banana/orange ect)

Meal 4: (about 7pm)
275g Paneer
250g Potato
1 cup Veggies
5 eggs (1 whole, 4 yolk)

Aprox 3400 cal (150 fat - 250 carbs - 260 protein)

** will have 1 cheat meal, usually Fri or Sat night which usually equates to aprox 3500 call, which generally means Meal 1 the next day ends up being smaller.
weekends definitely have a little more variance in them, but generally that's a rough layout.

 

[rish]

@rish Bro, nice. You do a lot of jiu jitsu? You should post video of you doing that. My son got into that few years ago while he was in prison

yeah usually 4 times a week, I dont take much footage of myself to be fair, i might flick some up sometime if i do

 

[ROIDDERS]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish Wow, a race in Hawaii. That sounds really exciting. I hope you can get some pictures or videos of that for us.

 

[Ulter]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish EVO team and family supports you on this log!

Very nice man. Maybe get some pictures of your Martial Arts. I want to learn more about it.

 

[2Thick]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish You are on point big time on this. You do a lot of Jiu Jitsu. Wow. Tell us more about that.

 

[Noah Wixx]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

You look fantastic brother welcome into the community

 

[RoySimpson]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish t sounds like you’ve thoughtfully structured your plan considering your prior experiences and current goals. Tuning in to your body's responses and adjusting as needed will enhance your progress.

 

[BodyMonster34]

yeah usually 4 times a week, I dont take much footage of myself to be fair, i might flick some up sometime if i do

@rish bro 4x a week a lot you acting like that nothing

 

[Tiger Salman Khan]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish looking forward to an amazing log bro.....

 

[ballin2504]

Hey Team

New here, I thought I would start a log to keep myself accountable and have a record for myself as I haven't really logged any of my training for years, and also would love some input and tips from people who have been in this game longer than me.

Background

I've been lifting for about 10 years now, did a few shows in my first 2 years of training but haven't stepped on stage since 2016. I also competed in Outrigger Canoeing for the past 7 years as well as jiu-jitsu for the past 4, so needless to say, programming rest into my training program has been a challenge.

Previous anabolic use:
I have rather limited experience with anabolics, I did a short 12 week cycle (Sept-Nov) last year of 250mg Test E/wk (split into 4 does taken throughout the week)
Baseline Bloodwork was all normal (I can upload screenshots of bloodwork if anyone is curious)

Testosterone Pre cycle - 11.4nmol (328.89ng/dl)
Testosterone during (7nweeks in) - 21.2nmol (611.62ng/dl) -questionably low considering I was taking 250mg/wk, possibly under dosed and/or I'm a fast metabolizer?
Testosterone Post cycle (11wks post cycle) - 14nmol (403.9ng/dl)

Despite the low Test reading on my bloods, I still put on 12kg over that time (100kg-112kg), so the gear was still effective, so to speak.
In hindsight I do wish I had taken progress photos for that, hence taking the time to log this time around.

Plan

This time around I'm planning on starting at 250/wk for the first couple of weeks, possibly going as high at 350 depending on how I feel and getting bloods done after 8 weeks or so.

Currently eating around 4000-4400 calories (Mon-Thurs) while I'm at work, and 3000-3500 (Fri-Sun).

May increase calories 10% or so depending oh how weight gain goes, I did notice blood pressure increased 10-15 points with the rapid weight gain last time, so I will try take it slower this time around and see if that helps.

Currently weighting in at 104kg.

Supplement wise I don't really take much, just the daily 5g creatine (pre bed), 30g Zinc (pre bed) and 4g Beetroot extract (pre workout).

I have found the beetroot has helped with BP (dropped 10 points on average since I started taking it), I probably should start taking magnesium again too as I naturally run BP on the higher side (usually 124-130 / 60-70). Open to other suggestions re BP supps.

Training split generally looks like :
Mon - Jiu-jitsu ( I use this as a rest day, light drilling for the most part )
Tue - Lift (following a PPL split)
Wed - Jiu-Jitsu
Thurs - Lift
Fri - Jiu-Jitsu + Paddle or cardio
Sat - Jiu-Jitsu + Lift
Sun - Paddle/Cardio + Lift

Paddling frequency will increase of the next few months as I am going to be training for a race in Hawaii in October.

In addition to training mentioned above I also try get a 45 minute walk in every day too.

As far as goals are concerned, I would like to gain a bit more size (not too much before October though), after that I am thinking about getting back on stage next year.


Cheers

@rish hell yea man. Great start to the log and you have a great physique

 

[rish]

Trainings from this week so far

Monday -
Am - 45 min walk
Pm - jiu-jitsu (drilling, maybe 2 rounds moderate intensity)

Tuesday
Am - early start for work, still hit 11k steps though
Pm - lift
Chest/tris

Cable fly (top)
25 reps
17 reps

Triceps pushdown
10 reps
25 reps

Incline BB
60 for 25
80 for 12
100 for 10
110 for 6 x3

Low incline DB
42 for 8 - 10 - 10 - 8 (slow negative)

Incline chest press machine
80 for 6 ds 40 for 10
80 for 6 is 40 for 11
80 for 4+fail ds 40 for 12

Cable fly (bottom) - HD1900
5 for 21
6 for 19
8 for 14

Rope tri ext (incline bench)
70 for 19 x2
80 for 17

Dips (bw)
14
12
15 (big rest)

Db laterals
10 for 21 - 17x3
Ss BB shrugs
100 for 15 x3
100 for 15 ds 70 for 15

Triceps Rope pushdown ds
120-80-60-40 for 15-10-10-10

Slightly tight left pec
Elbows still a bit niggly (particularly the left)

Weight - 106kg (+2 last week)

Wednesday
Am - 40 min walk
Pm - Jiu-jitsu (lift intensity)
Did land pretty hard on my RT shoulder trying to roll through from standing (not the best timing considering i have a comp this weekend)

Thursday
Am - early start
Pm - lift
Legs (Quads)

Light - still nursing my right ankle

Walking Lunge (BW)
40 x2

Weighted hip aeroplane
12kg for 10-12 x2

Smith squats (tempo)
(fleet close lean back into bar)
30 for 15
50 for 15
70 for 15
90 for 10x2

Pendulum squats (tempo)
30 for 10 x3

Leg press singles
40 for 15-17-21

Leg ext singles
19-33-40-54 for 10-10-10-4
47-33-19 for 12-10-10 x2

Warm down calf raise ss tig raise
Bw for 25 x4

Good pump
Light but slow and controlled

 

[25homes]

Nice split