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Approved Log Training and Diet - Natural Testosterone Recovery Log

gunelanie4987

V.I.P.
EVO Logger
Stats
Age 26
Weight 80 KG 176lbs
years training close to 10 years. I have been active my whole life before lifting I was a long-distance runner and cyclist. Instantly fell in love with training when I was 16 years old.

Training split.
Push Pull legs. Working out 6 days per week with 1 day rest on Sunday. I work as a recovery Nurse which requires me to work shift work. I occasionally miss workouts if I am too fatigued from night shifts however I still hit all my muscles twice per week to ensure that I am providing my muscles with enough of a stimulus to maintain size.

First logged workout

Push day
10-minute warm-up usually using the cross trainer. I enjoy this as it gives me a full body pump and I can mentally prepare for my workout. I have always enjoyed cardio.

Chest
Warm-up
1st movement incline Smith machine press

1st set warm-up lightweight 30KG 10-15reps
Second warm-up set 40kg - 10 reps
Third warm-up set 50kg 10reps

set1-Working sets 70kg 8-12 reps 2 mins rest between sets excluding drop set of course
set2-Working set 70kg 8-12 reps
set3-Drop set 50kg 20 reps burn out

Machine chest press rest 2 mins between sets
Working set 82kg 12 reps
Working set 89kg 10 reps
Working set 89kg failed on 8th rep



Chest fly superset with push ups
First set 21.5 kg 15 reps superset incline push-ups 20 reps body weight using a flat bench for support
Repeat times 3
I enjoy performing this superset at the end of my chest workout. I focus on my mind-muscle connection to maximise the pump and stimulate my triceps at the same time.

- I am currently working around tricep tendonitis in my right elbow so I am not training overly heavy at the moment but still pushing close to failure.
Tricep rope extension 1 min rest between sets
-1st set 30kg- 15 reps
-2nd set 30kg 15 reps
-3rd set 35kg 10 reps

Single arm Tricep extension

First set-10kg 10-12 reps 1 min rest between sets
2nd set- 10kg 10-12 reps
Third set- 10kg 10-12 reps
Just focusing on getting a good contraction with this movement and burning the triceps under control.

Tricep dips body weight - Felt great doing this movement today however just didn't feel like adding weight as my elbow felt a little inflamed. I have just recently been using BPC 157 which has been helping decrease inflammation in the elbow joint.
1st set- 20 reps
Second set -20 reps
Third set- 20 reps

Shoulders Focusing on side delt


Lateral raises dumbell
3 sets drop set last set
First set-12 kg 10-13 reps

Second set 12 kg 10-13 reps

Final set 12 kg- 10 reps failed on10th rep
Drop set 10 kg. -10 reps
Drop set 6kg burn out 20 reps

Finished up with 10 mins incline walk on the treadmill at a 15-degree incline at 5.5km/h

overall I felt good today. My pump felt great and I am happy with the level of leanness I have achieved. My goal at the moment is to recover my natural test levels and maintain my size until I am healthy enough to cycle again.

I have attached some posing pictures that I took in my gym's bathroom. I videoed myself performing chest flys as the gym was not that busy this morning.
I will post my full diet in a few hours it's still pretty early for me here in Aus. Thank you for reading my log I look forward to learning from you guys.
 

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Diet ? Goals ?
Well I have crashed my test levels from my first cycle which I completed around 4 months ago. My pct didn’t go as planned so I’m going to pct again. I would like to avoid needing to be on trt this early in my life.

My current goals are just to maintain muscle and recover my natural test levels. I’m working around an injury currently so not pushing too hard.
Still training to failure but not pushing many of my sets beyond failure. I want to get myself healthy so I can consider another cycle next year.
 
Stats
Age 26
Weight 80 KG 176lbs
years training close to 10 years. I have been active my whole life before lifting I was a long-distance runner and cyclist. Instantly fell in love with training when I was 16 years old.

Training split.
Push Pull legs. Working out 6 days per week with 1 day rest on Sunday. I work as a recovery Nurse which requires me to work shift work. I occasionally miss workouts if I am too fatigued from night shifts however I still hit all my muscles twice per week to ensure that I am providing my muscles with enough of a stimulus to maintain size.

First logged workout

Push day
10-minute warm-up usually using the cross trainer. I enjoy this as it gives me a full body pump and I can mentally prepare for my workout. I have always enjoyed cardio.

Chest
Warm-up
1st movement incline Smith machine press

1st set warm-up lightweight 30KG 10-15reps
Second warm-up set 40kg - 10 reps
Third warm-up set 50kg 10reps

set1-Working sets 70kg 8-12 reps 2 mins rest between sets excluding drop set of course
set2-Working set 70kg 8-12 reps
set3-Drop set 50kg 20 reps burn out

Machine chest press rest 2 mins between sets
Working set 82kg 12 reps
Working set 89kg 10 reps
Working set 89kg failed on 8th rep



Chest fly superset with push ups
First set 21.5 kg 15 reps superset incline push-ups 20 reps body weight using a flat bench for support
Repeat times 3
I enjoy performing this superset at the end of my chest workout. I focus on my mind-muscle connection to maximise the pump and stimulate my triceps at the same time.

- I am currently working around tricep tendonitis in my right elbow so I am not training overly heavy at the moment but still pushing close to failure.
Tricep rope extension 1 min rest between sets
-1st set 30kg- 15 reps
-2nd set 30kg 15 reps
-3rd set 35kg 10 reps

Single arm Tricep extension

First set-10kg 10-12 reps 1 min rest between sets
2nd set- 10kg 10-12 reps
Third set- 10kg 10-12 reps
Just focusing on getting a good contraction with this movement and burning the triceps under control.

Tricep dips body weight - Felt great doing this movement today however just didn't feel like adding weight as my elbow felt a little inflamed. I have just recently been using BPC 157 which has been helping decrease inflammation in the elbow joint.
1st set- 20 reps
Second set -20 reps
Third set- 20 reps

Shoulders Focusing on side delt


Lateral raises dumbell
3 sets drop set last set
First set-12 kg 10-13 reps

Second set 12 kg 10-13 reps

Final set 12 kg- 10 reps failed on10th rep
Drop set 10 kg. -10 reps
Drop set 6kg burn out 20 reps

Finished up with 10 mins incline walk on the treadmill at a 15-degree incline at 5.5km/h

overall I felt good today. My pump felt great and I am happy with the level of leanness I have achieved. My goal at the moment is to recover my natural test levels and maintain my size until I am healthy enough to cycle again.

I have attached some posing pictures that I took in my gym's bathroom. I videoed myself performing chest flys as the gym was not that busy this morning.
I will post my full diet in a few hours it's still pretty early for me here in Aus. Thank you for reading my log I look forward to learning from you guys.
@gunelanie4987 I like the start of this log very interesting and I'm checking your other thread
i see you started a log before but it was false start and we redid it here
so for guys watching this is his blood work (its not a log)
https://www.evolutionary.org/forums...t-first-cycle-crashed-testosterone-log.96758/

there is a good pct layout here
https://www.evolutionary.org/forums...e-crashed-testosterone-log.96758/post-1439881

@gunelanie4987 first its a good start you started this log, though i want to point out that in July 2023 you had a thread up and we asked you to do a log: https://www.evolutionary.org/forums/threads/first-testosterone-masteron-cycle.90022/
you didnt do it and now you're in this mess, which isnt a surprise

lets start with day to day issues
diet, we need to know if you eating this daily aka EVERY day same or mods to this? seems like fruit in meal 4 as example what fruit? blueberries and how much or 10 oranges? details matter
on training, we need to see your exercises sets reps and weights, yes training IS important for recovery
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.

now your lab tests
first they are horrible but we can fix it

@stevesmi made a good point on your issue with hcg here
https://www.evolutionary.org/forums...e-crashed-testosterone-log.96758/post-1439304

Your new pCT should be this, and if you dont plan to do this right, expect TRT for LIFE
this pct is custom for you and not a joke, you need to dedicate yourself to 8 week PCT full

week 1-2
500 IUs of HCG mon/wed/fri
60mgs nolvadex ed
50mgs clomid ed (expect to be emotional)
20mgs cardarine gw ED (lower cortisol)
7caps n2guard ed (organ liver support for proper recovery)

week 3-4
40mgs nolvadex ed
25mgs clomid ed (expect to be emotional)
10mgs cardarine gw ED (lower cortisol)
5caps n2guard ed (organ liver support for proper recovery)
5 caps HCGenerate ed (test booster with fadogia base will recover your nuts)

week 5-6
20mgs nolvadex ed
12.5mgs clomid ed (expect to be emotional)
5mgs cardarine gw ED (lower cortisol)
3caps n2guard ed (organ liver support for proper recovery)
5 caps HCGenerate ed (test booster with fadogia base will recover your nuts)

week 7-8
10mgs nolvadex ed
5mgs cardarine gw ED (lower cortisol)
3caps n2guard ed (organ liver support for proper recovery)
5 caps HCGenerate ed (test booster with fadogia base will recover your nuts)

how about your diet? whats your meals foods and when you eat it, more details

pics of meals would be nice too

and tell us when you starting PCT again?
 
  • Like
Reactions: Ori
@gunelanie4987 I like the start of this log very interesting and I'm checking your other thread
i see you started a log before but it was false start and we redid it here
so for guys watching this is his blood work (its not a log)
https://www.evolutionary.org/forums...t-first-cycle-crashed-testosterone-log.96758/

there is a good pct layout here
https://www.evolutionary.org/forums...e-crashed-testosterone-log.96758/post-1439881



how about your diet? whats your meals foods and when you eat it, more details

pics of meals would be nice too

and tell us when you starting PCT again?

week 1-2
500 IUs of HCG mon/wed/fri
60mgs nolvadex ed
50mgs clomid ed (expect to be emotional)
20mgs cardarine gw ED (lower cortisol)
7caps n2guard ed (organ liver support for proper recovery)

week 3-4
40mgs nolvadex ed
25mgs clomid ed (expect to be emotional)
10mgs cardarine gw ED (lower cortisol)
5caps n2guard ed (organ liver support for proper recovery)
5 caps HCGenerate ed (test booster with fadogia base will recover your nuts)

week 5-6
20mgs nolvadex ed
12.5mgs clomid ed (expect to be emotional)
5mgs cardarine gw ED (lower cortisol)
3caps n2guard ed (organ liver support for proper recovery)
5 caps HCGenerate ed (test booster with fadogia base will recover your nuts)

week 7-8
10mgs nolvadex ed
5mgs cardarine gw ED (lower cortisol)
3caps n2guard ed (organ liver support for proper recovery)
5 caps HCGenerate ed (test booster with fadogia base will recover your nuts)
 
  • Like
Reactions: Ori
@gunelanie4987 I like the start of this log very interesting and I'm checking your other thread
i see you started a log before but it was false start and we redid it here
so for guys watching this is his blood work (its not a log)
https://www.evolutionary.org/forums...t-first-cycle-crashed-testosterone-log.96758/

there is a good pct layout here
https://www.evolutionary.org/forums...e-crashed-testosterone-log.96758/post-1439881



how about your diet? whats your meals foods and when you eat it, more details

pics of meals would be nice too

and tell us when you starting PCT again?
Thanks for sharing my past threds so the members can learn a bit more about me and my current goals.

I have ordered my pct supplements but still waiting on there arrival. They should arrive before christmas hopefully it's such as busy time of year packages may be getting delayed.
 
Log diet 13.12.2023

Diet
7.30am Meal 1 pre-workout
250mls almond milk. 1 scoop of whey protein concentrate/isolate blend.
I am opting to workout early as I find that it gives me enough time to get my weight training and cardio in without impacting other areas of my life.

Pre-workout supps
1 scoop fraction labs disorder.
1000mg nmn I have been using this to improve my cardio fitness and overall energy levels.

10.30 am Meal 2.
1 cup of oats
2 scoops whey protein
100mls almond milk
100grams low low-fat protein yogurt.




unnamed(7).jpg

meal 3 -3 pm-200 grams of chicken breast
1 wholemeal pita
100 grams mixed vegetables
50 grams stir fry veggies
100 grams of diced tomato
1 slice low fat cheese.
unnamed(6).jpg


Meal 4 6.30pm
200 grams of tuna
1 whole meal pita
200 grams mixed veggies
100 grams stir fry veggies
1 slice low fat cheese .
unnamed(4).jpg


I had a day off work today so this is typically how I eat when I am home. I generally meal prep large quantities of vegetables and lean meats over the weekend and meal prep through the week. I find this method effective as I am always able to have a healthy meal available. I have attached pictures of my meals excluding the protein shake. My meals don't look very aesthetic but I find this style of eating enjoyable and I don't crave unhealthy foods by getting in a lot of vegetables and lean proteins. I have attached a picture of the whole-meal pita that I use.

Please feel free to offer me any advice/ feedback I want to learn. My full day of eating looks pretty similar each day however when working I like to bring 2 chicken wraps with me for Lunch so I can eat while on the go.
 

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Log diet 13.12.2023

Diet
7.30am Meal 1 pre-workout
250mls almond milk. 1 scoop of whey protein concentrate/isolate blend.
I am opting to workout early as I find that it gives me enough time to get my weight training and cardio in without impacting other areas of my life.

Pre-workout supps
1 scoop fraction labs disorder.
1000mg nmn I have been using this to improve my cardio fitness and overall energy levels.

10.30 am Meal 2.
1 cup of oats
2 scoops whey protein
100mls almond milk
100grams low low-fat protein yogurt.




View attachment 18907
meal 3 -3 pm-200 grams of chicken breast
1 wholemeal pita
100 grams mixed vegetables
50 grams stir fry veggies
100 grams of diced tomato
1 slice low fat cheese.
View attachment 18908

Meal 4 6.30pm
200 grams of tuna
1 whole meal pita
200 grams mixed veggies
100 grams stir fry veggies
1 slice low fat cheese .
View attachment 18909

I had a day off work today so this is typically how I eat when I am home. I generally meal prep large quantities of vegetables and lean meats over the weekend and meal prep through the week. I find this method effective as I am always able to have a healthy meal available. I have attached pictures of my meals excluding the protein shake. My meals don't look very aesthetic but I find this style of eating enjoyable and I don't crave unhealthy foods by getting in a lot of vegetables and lean proteins. I have attached a picture of the whole-meal pita that I use.

Please feel free to offer me any advice/ feedback I want to learn. My full day of eating looks pretty similar each day however when working I like to bring 2 chicken wraps with me for Lunch so I can eat while on the go.
Red meat that has some fat, nothing crazy just needs to have some, and whole eggs. Those will help your body produce hormones like testosterone. See if you can work some of those into your diet.
 
I plan on incorporating red meat into my diet when I commence my pct. perhaps a few steak and sweet potatoes through the week to support healthy test levels.

What are your thoughts on my diet for someone of my size and body composition? I aim for a good amount of protein each meal with vegetables and low gi carb source.

I follow Greg doucette so I like incorporating lower calorie dense foods into my diet so I can remain full and adhere to my diet.
 
I plan on incorporating red meat into my diet when I commence my pct. perhaps a few steak and sweet potatoes through the week to support healthy test levels.

What are your thoughts on my diet for someone of my size and body composition? I aim for a good amount of protein each meal with vegetables and low gi carb source.

I follow Greg doucette so I like incorporating lower calorie dense foods into my diet so I can remain full and adhere to my diet.
Is hard to give really finite advice points without knowing your macros and BMR etc.

Gear Panda made a good post regarding BMR and macro nutrient breakdown etc recently it may help

https://www.evolutionary.org/forums/threads/calories-and-macro-basics.96805/#post-1441547
 
nice job man I have a lot of respect for endurance athlete because I was one and I know how much it takes
it's way way way harder than just going to the gym and jerking around for an hour like most weight trainers do
 
you're already ahead of the game keep up the good work and keep doing your homework
 
make sure you're getting up your diet and be specific as to what you're using on a daily basis if possible
 
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