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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log Training and Diet - Natural Testosterone Recovery Log

your diet is pretty good try not to mix so many things up in your meals to Aid your digestion
 
good pictures of your meals looks really good I like it

Thanks bro I feel a lot more motivated since beginning this thread.

I have been eating a relatively structured diet since I was in high school.
 
yes when I was your age I didn't even know what steroids were
. I got into weight lifting when I was 16 a close friend took me to the gym with him one afternoon after school and I was hooked since then.

I wanted to experiment with gear since I began training.
 
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I would avoid bread
focus on more fruits and vegetables in good quality proteins
I enjoy using a low carb wrap as a lunch option. But yeah I agree breads in excess aren’t the best option. I plan to incorporate more potato’s and other low gi carb sources into my diet. I love oatmeal so that’s always a staple meal for me.
 
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bros you only 26. You have many years ahead of you to where you want to go
True bro there is still time.
My genetics aren’t great for gaining muscle so it’s taken me a long time to grow. I would like to add a few more kgs of lean tissue over the next 10 years.
 
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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
Yeah endurance cardio is brutal.

I loved the head high that I would experience from pushing myself in cardio events such as cross country and distance cycling.
I never excelled in anything so choosing a sport that I could practise by myself motivated me. I could push myself at my own pace and didn’t always need a team in order to practise.
 
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I'd like to see the numbers go up
Yeah as would I.

I believe as my hormones recover and my Tricep tendinitis improves I will be able to begin progressively over loading my lifts.
 
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I enjoy using a low carb wrap as a lunch option. But yeah I agree breads in excess aren’t the best option. I plan to incorporate more potato’s and other low gi carb sources into my diet. I love oatmeal so that’s always a staple meal for me.
Potatoes are a great source of potassium. Micronutrients are very important whether bulking or cutting.

Is good you plan to add some red meat, it will help a lot with hormones.

Once you get your macro goals worked out, I recommend learning to fill them with a vertical diet approach that will cover all micronutrient needs. It is very simple to learn.

E15EE9E6-9182-40B2-B893-7C0C9F629CC1.jpeg


Once your diet is a bit more optimised for things like hormone production and accurate macro goals, training should also get modified towards those same ends.

You’ll need a program that focuses on weight training, I think a full body routine composed of compound movements, especially should include squats. Also should be done in the afternoon or evening to have the maximum benefit for testosterone production, both short term and long term increase.

Slowly we can get you on a program that is completely optimised at every level for testosterone production, from diet + supplements to sleep to the actual training in the gym. You’ll smash this goal bro, off to an awesome start here 💪
 
Potatoes are a great source of potassium. Micronutrients are very important whether bulking or cutting.

Is good you plan to add some red meat, it will help a lot with hormones.

Once you get your macro goals worked out, I recommend learning to fill them with a vertical diet approach that will cover all micronutrient needs. It is very simple to learn.

View attachment 18929

Once your diet is a bit more optimised for things like hormone production and accurate macro goals, training should also get modified towards those same ends.

You’ll need a program that focuses on weight training, I think a full body routine composed of compound movements, especially should include squats. Also should be done in the afternoon or evening to have the maximum benefit for testosterone production, both short term and long term increase.

Slowly we can get you on a program that is completely optimised at every level for testosterone production, from diet + supplements to sleep to the actual training in the gym. You’ll smash this goal bro, off to an awesome start here 💪

Yeah, I have heard great things about the vertical diet. I follow vigorous Steve and he speaks highly of the vertical diet. I will begin to incorporate more macronutrient-dense foods into my diet especially as I PCT again to restore my hormones.
I enjoy Greg Doucette's approach to dieting focusing on higher volume lower calorie-dense foods such as lean proteins and vegetables. You can load up on a high volume of food for not a lot of calories.

Regarding my training, I enjoy a push-pull legs routine. I have been following a push-pull legs routine for the past 3 years with good progress. I have done full-body workouts in the past when I was cycling ( Road bike cycling) and still resistance training to maintain size. I would train 3 days a week with weights and cycle on my other days,I would usually rest on Sunday.

I agree that afternoon training is more optimal for gains. When I was younger I had the luxury of being able to work out in the afternoon. I am currently working as a Nurse so I am required to work shift work. I have insomnia so I have been finding that getting in my workouts earlier helps me sleep better at night. When my test levels are in a better place I plan to optimise my training more for hypertrophy.

Currently working out early just works well for me because I don't have to stress about something interfering with me being able to get my workouts in.

Thanks for your advice.
 
Pull day and calves



10 min cross trainer warm-up



Close grip lat pull down

1st set warm-up 33 kg 20 reps

2nd warm-up set 40kg 12 reps

3rd warm-up set 47kg



1st working set 77kg 15 reps

2nd working set 77kg 12 reps

3rd working set 87kg failed on 8th rep I think I can start with this weight for my first working set next session. 77 kg felt easy for me back has always been one of my stronger body parts. While enhanced i expereinced the most strength gains in my pulling movements.



Drop set burn out 57 kg 20 reps just focusing on the mind-muscle connection here and driving the elbows into my hips/ pockets.



Single arm rope pull down- I use a handle for this movement. Placing myself in a stable position using an incline bench for support. I love the mind muscle connection I get from this movement. I like to rotate slightly to the side just as my elbow drives into my hip

Set 1 15 reps 25.00kg

Second set 35.50 kg 15 reps

Third set 35.50 12 reps hit failure on 10th rep



Upper back

Seated row

Set 1- 61 kg- 15 reps 2 mins rest

Set 2 68kg- 10 reps

Set 3 68 kg-10 reps reached failure 2 partial reps



Lat finisher 1 min rest between sets

Set - Body weight pull ups 10 reps hit failure on 10th rep- I felt strong so opted to start with body weight before using the assisted pull up pad.

Assisted pull ups 19kg assistance - 15 reps


Set 3 19kg - 18 reps



Biceps

Machine preacher curls 1 min rest

First set 60lbs 8-10 reps

Second set 60lbs hit failure at 9 reps

Third set 60lbs hit failure at 8 reps

Drop set 46 kg 10 reps



Barbell curls. I use this movement as a finisher. I just use an Olympic barbell without added weight.

High-rep burn out

20 lbs 20 reps slow controlled

3 sets
I am not training arms that heavy at the moment. Due to elbow tendonitis I don't want to exacerbate my injury as it recovers.



Rear delts

Machine fly

First set 61 kg - warm-up set 15 reps

Set 2 68kg 10 reps

Set 3- 68kg - 15rep

Drop set-54 kg 20 reps





Calves

Seated calf raises

Set 1 135 kg 12 reps

Set 2 135kg 12 reps

Set 3- 135 12 reps

post workout cardio 10 mins incline walk at 5.5km/h 15-degree incline.

I have attached a video of one of my working sets performing lats pulls downs.

Thank you for checking out my log post. Hope you are all doing well.
 

Attachments

  • IMG_0 (1).mp4
    12.3 MB
great start to this one
 
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Pull day and calves



10 min cross trainer warm-up



Close grip lat pull down

1st set warm-up 33 kg 20 reps

2nd warm-up set 40kg 12 reps

3rd warm-up set 47kg



1st working set 77kg 15 reps

2nd working set 77kg 12 reps

3rd working set 87kg failed on 8th rep I think I can start with this weight for my first working set next session. 77 kg felt easy for me back has always been one of my stronger body parts. While enhanced i expereinced the most strength gains in my pulling movements.



Drop set burn out 57 kg 20 reps just focusing on the mind-muscle connection here and driving the elbows into my hips/ pockets.



Single arm rope pull down- I use a handle for this movement. Placing myself in a stable position using an incline bench for support. I love the mind muscle connection I get from this movement. I like to rotate slightly to the side just as my elbow drives into my hip

Set 1 15 reps 25.00kg

Second set 35.50 kg 15 reps

Third set 35.50 12 reps hit failure on 10th rep



Upper back

Seated row

Set 1- 61 kg- 15 reps 2 mins rest

Set 2 68kg- 10 reps

Set 3 68 kg-10 reps reached failure 2 partial reps



Lat finisher 1 min rest between sets

Set - Body weight pull ups 10 reps hit failure on 10th rep- I felt strong so opted to start with body weight before using the assisted pull up pad.

Assisted pull ups 19kg assistance - 15 reps


Set 3 19kg - 18 reps



Biceps

Machine preacher curls 1 min rest

First set 60lbs 8-10 reps

Second set 60lbs hit failure at 9 reps

Third set 60lbs hit failure at 8 reps

Drop set 46 kg 10 reps



Barbell curls. I use this movement as a finisher. I just use an Olympic barbell without added weight.

High-rep burn out

20 lbs 20 reps slow controlled

3 sets
I am not training arms that heavy at the moment. Due to elbow tendonitis I don't want to exacerbate my injury as it recovers.



Rear delts

Machine fly

First set 61 kg - warm-up set 15 reps

Set 2 68kg 10 reps

Set 3- 68kg - 15rep

Drop set-54 kg 20 reps





Calves

Seated calf raises

Set 1 135 kg 12 reps

Set 2 135kg 12 reps

Set 3- 135 12 reps

post workout cardio 10 mins incline walk at 5.5km/h 15-degree incline.

I have attached a video of one of my working sets performing lats pulls downs.

Thank you for checking out my log post. Hope you are all doing well.
@gunelanie4987 checking your log and i like the details

watched your video good form and you're doing really well, keep going strong
 
@gunelanie4987 checking your log and i like the details

watched your video good form and you're doing really well, keep going strong
Thanks brother.
I strive to train with the best technique I can to avoid injury and stimulate the most muscle fibres. I’m obsessed with the gym.
 
@gunelanie4987 never give up push to the max up

Yeah definitely bro.
I’ve been obsessed with training ever since I was 16. It was something that I instantly became obsessed with.

I’d love to have an Ifbb men’s physique level physique one day. I originally always wanted to be a mass monster but I believe with my genetics I would need a lot of gear to pack on that level of mass.
 
Yeah definitely bro.
I’ve been obsessed with training ever since I was 16. It was something that I instantly became obsessed with.

I’d love to have an Ifbb men’s physique level physique one day. I originally always wanted to be a mass monster but I believe with my genetics I would need a lot of gear to pack on that level of mass.
@gunelanie4987 you have the body and genetics from the look of it, you can easily get a pro card and get into IFBB and we'll help you
start by really going deep into the LOG and we can push you as a community
 
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Nice start to the log. You gave potential for sure
 
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