Approved Log Testosterone Transformation Log

[Oldmanchops]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

 

[willipede]

Smart plan, I think you'll do well starting off on 200mgs.

It's a marathon not a race, keep grinding

 

[Oldmanchops]

Smart plan, I think you'll do well starting off on 200mgs.

It's a marathon not a race, keep grinding

Thank you! Yeah we are here for the marathon

 

[willipede]

Thank you! Yeah we are here for the marathon

That's it, some people don't understand that it's a lifestyle and not 12/16 week blast.

Diet and training is 24/7 365 and if you enjoy it, it becomes easy. Find structure and routine

 

[Oldmanchops]

That's it, some people don't understand that it's a lifestyle and not 12/16 week blast.

Diet and training is 24/7 365 and if you enjoy it, it becomes easy. Find structure and routine

100% agree with you on that. Some people are looking for shortcuts without focusing on the day to day routines you need to follow. The results will come you just need to be patient

 

[Npcclassicphysique champ]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops welcome to the huge EVO family broly love this log start

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 Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops
Wow, this is a really good opening to this log, man. i'm very pleased with your start. feel free also to post up bloods

 

[BodyMonster34]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops Bro, if you ask me, you look like an absolute stud. I don't care what anybody says. You already got the nice prison look.

 

[Mobster]

What does the coach do?

 

[Oldmanchops]

@Oldmanchops
Wow, this is a really good opening to this log, man. i'm very pleased with your start. feel free also to post up bloods

Thanks mate. Appreciate the words. Will post bloods once we get them completed after a few months on cycle

 

[Oldmanchops]

What does the coach do?

He coaches haha I’m sure you mean something else?

 

[SassyPharmaRep]

Gonna be a great log bro, looking forward to it

 

[stevesmi]

Thanks mate. Appreciate the words. Will post bloods once we get them completed after a few months on cycle

Yeah that would be good as a reference

 

[Oldmanchops]

Gonna be a great log bro, looking forward to it

Thanks again legend for welcoming me into the team! Can’t wait to see where this partnership goes

 

[ceo]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops bros 5 meals and 1 snack looks good. training is on point. 12K steps is what i like

 

[ROIDDERS]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops Good job, starting this log. the EVO family appreciates you taking the time to put it up. Let's make sure we get you into the best shape of your life.

 

[Ulter]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops Very impressive job on this, man. I like the training and I like the macros you're putting together.

 

[2Thick]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops you look fantastic man. i gotta give you credit for this. Let's get you in the best shape your life and Hammer this log.

 

[RoySimpson]

Hey Evo legends!

This is an exciting development for me doing my first ever log and I’ve been fortunate enough to be sponsored by the legends at Sassy Pharma and will be running their amazing products; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

Cycle/Log Outcome Goals:
I have been on a health journey for the last year with my current coach as I had let myself go after competing in Powerlifting competitions years prior, fell into some depression after having a bad back injury which wouldn’t let me compete anymore and took the drugs and alcohol root which blew out my weight to 135kg. But since being with my coach I have lost 30kgs and we are moving in the right direction. Just turned 40 and this is only the start.

Here is an overview of what’s happening in this log and will update 2/3 times a week.

Personal Info/Log Introduction

Age: 40

Height: 194cm

Current Weight: 104.3kg

Goal Weight: 95kg

Coach: Yes

Current Cycle or Plan: Not running anything at the moment. The plan is to start lose dose of Test E to see how body reacts and make changes from there

Compounds & Dosages: Test E 200mg weekly divided into four 50mg pins Mon/Wed/Fri/Sun

Lab Used: Sassy’s Pharmaceuticals

Support Supplements: Creatine, Fish Oil, Vit D3, Vit K, Zinc, Vit C, Magnesium Chelate, L-Carnitine, Milk Thistle, NAC, Berberine, Ashwanganda, Melatonin

Training Program:
Push Focused Upper Day 1

• - Dumbell Chest Incline
• - Plate Loaded Chest Press
• - Shoulder Width Overhand Tricep Pushdown
• - Cable Fly
• - Cable Lateral Raise
• - D Handle Cable Curl

Back Focused Upper

• - Chest Supported T Bar Row
• - Dumbbell Bent Over Row
• - Chest Supported Upper Back Row
• - Cable Single Arm Real Delt Lateral Raise
• - Seated Cuffed Y Raise
• - Preacher Curls (DropSet)

Legs & Shoulders

• - Seated Hamstring Curl
• - Leg Press
• - Bulgarian Spilt Squat
• - Leg Extensions
• - DB Lateral Raise
• - Hanging Leg Hip Raise

Push Focused Upper Day 2

• - Sternal Cable Press
• - Incline Smith Machine Press
• - Barbell JM Bench Press
• - Overhead EZ Bar Cable Tricep Extension
• - Cabel Lateral Raise
• - Cable Rope Hammer Curls

Pull Focused Upper

• - Singel Arm Machine Row
• - Upper Back Machine Row
• - Cable Seated Row
• - Cable Rope Hammer Curls
• - Seated Calf Raise
• - Vaccums

Cardio:
Daily - 12k Steps

Weekly - 3x 30min 2x 15min bike or cross trainer at 130bpm

Diet Overview:
5 Meals and 1 Snack per day, 4/5L Water

Training Days
Kcal – 2417
Protein – 241g
Carbs – 224g
Fats – 52g

Non Training Days
Kcal – 1790
Protein – 228g
Carbs – 110g
Fats – 42.5g

Bloods – Most recent bloods were completed on 15/2/2025. With all areas that were out of range we have implemented to fix and next round hoping to see a change.

Please see photos attached of what I looked like and now current physique.

Really looking forward to this next step in this phase of my journey.

If anyone has anything else they would like to know or any suggestions please fire away, I’m very keen to learn along the way.

@Oldmanchops I will definitely be following your log bro!

 

[Oldmanchops]

Thanks everyone for the messages and support. This community is awesome especially for someone starting out with doing a log!