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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
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Approved Log Training and Diet - Natural Testosterone Recovery Log

logged workout
15/12/2023

Leg day
First movement
Hamstring curls - I enjoy beginning my workout with this movement as it helps my knees feel secure during my pressing movements.

When my test levels are recovered and I am in a good position to begin to add more size I will begin with my heaviest movements first rather than starting with an isolation movement.

Warm up set lying harm string curls

32 kg - 15-20 reps

Second warm up set 39kg
10-15 reps

Tird warm up set
46kg
12 reps

Working set
1st set 60kg - 10 reps
Set 2- 60kg 10 reps
Set 3- 60kg-reps - 10 reps
Drop set -46kg - reps-8 reps. I felt a good pump in the hamstring from adding in a drop set with moderate weight.

machine Leg press.
The machine leg press at my gym does not have the best range of motion. I have been using it lately for my leg training because I don't have great hip mobility and I occasionally get back pain. I plan to begin using the hammer strength leg press machine for my future workouts as I feel it is better for hypertrophy.

Warm up set
115 kg - 12 reps- Added in one warm up set to get some blood flow into the quads.

Working set 145 kg - 6 reps this felt quite heavy for me today. I did not feel the best today my sleep was broken last night.
Working set- 135- 8reps
Working set 135- 8 reps
Drop set 115 kg 10 reps
I have attached a video of me performing the machine leg press. I am aware that my range of motion and overall technique may not be the best. I am working around my mobility limitations.

quads Leg extensions are always a staple in my leg sessions love the pump and pain I experience from this movement.
89kg-15 reps
96kg-13 reps
96kg- 12 reps
Drop set 68 kg 15 reps

Seated leg curls
89kg—10 reps
89kg-8 reps
82kg— 10 reps

Glute extensions I have added this movement into my leg training to improve my hip mobility and get some added stimulus in the hamstrings and glutes.
56 kg- 15 reps times 3

Abductor machine high reps just learning the movement.
3 sets of 15-20 reps. This is not a movement that I feel comfortable progressing on just yet but I enjoy the mind muscle connection that this movement gives me.

Body weight goblet squats- I enjoy this movement as a finisher I get a great pump and stress my cardiovascular system out at the same time. I either do goblet squats or lunges to finish off my session.

50 reps times 3



Overall I enjoyed my session Today. I didn't feel the best but there is no way I would miss a scheduled workout.


Please feel free to provide me with any advice/ feedback.

I have injectable l carnitine that I have just recently purchased.
Looking forward to using it for the fat loss benefits and enhanced cognitive function. Still waiting for my pct drugs to arrive however.

Hope your training has been going well. Keep grinding hard.
 

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logged workout
15/12/2023

Leg day
First movement
Hamstring curls - I enjoy beginning my workout with this movement as it helps my knees feel secure during my pressing movements.

When my test levels are recovered and I am in a good position to begin to add more size I will begin with my heaviest movements first rather than starting with an isolation movement.

Warm up set lying harm string curls

32 kg - 15-20 reps

Second warm up set 39kg
10-15 reps

Tird warm up set
46kg
12 reps

Working set
1st set 60kg - 10 reps
Set 2- 60kg 10 reps
Set 3- 60kg-reps - 10 reps
Drop set -46kg - reps-8 reps. I felt a good pump in the hamstring from adding in a drop set with moderate weight.

machine Leg press.
The machine leg press at my gym does not have the best range of motion. I have been using it lately for my leg training because I don't have great hip mobility and I occasionally get back pain. I plan to begin using the hammer strength leg press machine for my future workouts as I feel it is better for hypertrophy.

Warm up set
115 kg - 12 reps- Added in one warm up set to get some blood flow into the quads.

Working set 145 kg - 6 reps this felt quite heavy for me today. I did not feel the best today my sleep was broken last night.
Working set- 135- 8reps
Working set 135- 8 reps
Drop set 115 kg 10 reps
I have attached a video of me performing the machine leg press. I am aware that my range of motion and overall technique may not be the best. I am working around my mobility limitations.

quads Leg extensions are always a staple in my leg sessions love the pump and pain I experience from this movement.
89kg-15 reps
96kg-13 reps
96kg- 12 reps
Drop set 68 kg 15 reps

Seated leg curls
89kg—10 reps
89kg-8 reps
82kg— 10 reps

Glute extensions I have added this movement into my leg training to improve my hip mobility and get some added stimulus in the hamstrings and glutes.
56 kg- 15 reps times 3

Abductor machine high reps just learning the movement.
3 sets of 15-20 reps. This is not a movement that I feel comfortable progressing on just yet but I enjoy the mind muscle connection that this movement gives me.

Body weight goblet squats- I enjoy this movement as a finisher I get a great pump and stress my cardiovascular system out at the same time. I either do goblet squats or lunges to finish off my session.

50 reps times 3



Overall I enjoyed my session Today. I didn't feel the best but there is no way I would miss a scheduled workout.


Please feel free to provide me with any advice/ feedback.

I have injectable l carnitine that I have just recently purchased.
Looking forward to using it for the fat loss benefits and enhanced cognitive function. Still waiting for my pct drugs to arrive however.

Hope your training has been going well. Keep grinding hard.
@gunelanie4987 good start I'd like to see more drop sets at least 5 in a row to push it

injectable carnitine? please post picture

and pct drugs what you have on the way?
 
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Push day - 2 16/12/2023
Incline smith machine press

Warm up sets
1st set - 30kg 20 reps

2- 40 kg -12 reps

3- 50 kg- 12 reps
I felt a little tired today even though I had taken pre workout prior to my session. I have not been feeling the best lately as a result of work stress and low test levels but still getting it done regardless.

set 2 mins rest between sets
  • 1st working set -70kg - 12 reps
  • 2nd working set 70kg 12 reps
  • 3rd working set-70kg 12 reps
  • Drop set 50 kg - 15 reps
I felt my elbow tenonitis beginning to flare up as I approached failure during my sets. I went to failure during my last set but left 1 rep in reserve during my 2 working sets.

Seated chest press -
180lbs 12 reps
180 lbs 10reps
180 lbs 8 reps reached absolute failure at the 8th rep.
Drop set 140- 15 reps.

I like this machine is I don't have to focus so much on stability and I can focus on getting a great contraction with every rep. The machine also allows for forced reps as it has a lever that you can push with your feet as you reach failure.

Chest fly superset with push-ups
Warm-up set 40kg - 15 reps super set flat push-ups - 20 reps

2nd set 70kg 12 reps superset with incline push-ups 20 reps. I enjoy performing this movement using a flat bench and a close grip to simulate the triceps.

3rd set- 80kg- 12 reps - incline push-ups 15 reps

Triceps
Dips
Body weight -
1st set 20 reps
2nd set -15 reps
3rd set-12 reps
I have added weight to this movement in the past however just playing it safe at the moment due to my elbow tenonitis. Overall I felt great performing this movement felt a great stretch in both the chest and triceps.

Triceps extensions unilateral 1 min rest
1st set -14 kg 12 reps

2nd set -14 kg 12 reps

3rd set -18 kg 8 reps

Dumbbell lateral raises 1 min rest
1st working set -12.5 kg 12 reps
2nd working set 12.5kg 12 reps
3rd working set12.5- 12 reps
  • Drop set 1- 7.5 kg - 12 reps
Final drop set 5 kg 20 reps burnout

Abs machine crunches
4 sets
my core has been a weak point for me so I have been trying to bring it up over the past 2 years.
I store most of my body fat around my lower abdomen region and lower back. I have never had a great six-pack in my life despite being fairly lean.

I plan to continue to work my abs hard at least twice per week to develop my abs and hope they will show more as I reach lower body fat levels.

I have attached videos from today's workout and will post my full day of eating later today.

I ordered Clomid and nolva a few weeks ago still awaiting its arrival.

I received my injectable Carnatine which I am excited to begin experimenting with both for fat loss enhancement and cognitive benefits.

Please feel free to provide me with any feedback/ advice.
People have commented that I have been losing muscle over the past few weeks. I believe this may be true I have gotten leaner over the past 3 months or so. Overall, my strength is still decent given my elbow tendonitis and crushed test levels. I currently just want to maintain and stay lean before cycling again. I believe anabolics work best when you are lean and primed for hypertrophy.

Thank for checking out my log post. Keep killing it.
 

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A full day of eating

8 am
Meal 1 half cup of oats.
100 grams of strawberries.
2 scoops of whey protein concentrate/ isolate blend.
100 grams of low-fat greek yogurt.

1.30 pm.
Meal 2- 2 spinach wraps - wrap 1 150 grams chicken breast. 50 Grams of lettuce. 3 grams of low-carb barbeque sauce. 1 slice low low-fat cheese.

wrap 2. 100 grams of canned tuna. Lettuce and capsicum. 1 slice of low-fat cheese.
one side of vegetables consisting of 150 grams of broccoli and cauliflower with a little soy sauce.

Each wrap contains 35 grams of carbs.

5.30 pm meal 3. 300 grams of stir fly vegetables. 100 grams of chicken breast.

6.30 pm meal 4- half a cup of oats. 100 grams of strawberries. 50 grams of banana. 1 scoop of whey protein and a splash of almond milk. I love oatmeal and never get sick of it. I enjoy using oatmeal as a pre-workout meal or as a healthy dessert alternative when dieting.

I am planning to use injectable carnitine for the first time tomorrow. Anyone that has experience using injectable carnitine would I be safe to use a 23 guage needle for my shot? I am planning to inject it into the ventro glutes tomorrow morning followed by consuming my first meal. I am going to train back tomorrow and hope to get a mad pump from the Carnitine. I have attached a picture of the needle that I am planning to inject with.

Please feel free to provide me with any advice/feedback.

Hope you all have a great weekend.
Meal 1 16th December.webp
16.12.23   Meal 2.webp
dinner December 16th.webp
23 Gauge.webp
 
Push day - 2 16/12/2023
Incline smith machine press

Warm up sets
1st set - 30kg 20 reps

2- 40 kg -12 reps

3- 50 kg- 12 reps
I felt a little tired today even though I had taken pre workout prior to my session. I have not been feeling the best lately as a result of work stress and low test levels but still getting it done regardless.

set 2 mins rest between sets
  • 1st working set -70kg - 12 reps
  • 2nd working set 70kg 12 reps
  • 3rd working set-70kg 12 reps
  • Drop set 50 kg - 15 reps
I felt my elbow tenonitis beginning to flare up as I approached failure during my sets. I went to failure during my last set but left 1 rep in reserve during my 2 working sets.

Seated chest press -
180lbs 12 reps
180 lbs 10reps
180 lbs 8 reps reached absolute failure at the 8th rep.
Drop set 140- 15 reps.

I like this machine is I don't have to focus so much on stability and I can focus on getting a great contraction with every rep. The machine also allows for forced reps as it has a lever that you can push with your feet as you reach failure.

Chest fly superset with push-ups
Warm-up set 40kg - 15 reps super set flat push-ups - 20 reps

2nd set 70kg 12 reps superset with incline push-ups 20 reps. I enjoy performing this movement using a flat bench and a close grip to simulate the triceps.

3rd set- 80kg- 12 reps - incline push-ups 15 reps

Triceps
Dips
Body weight -
1st set 20 reps
2nd set -15 reps
3rd set-12 reps
I have added weight to this movement in the past however just playing it safe at the moment due to my elbow tenonitis. Overall I felt great performing this movement felt a great stretch in both the chest and triceps.

Triceps extensions unilateral 1 min rest
1st set -14 kg 12 reps

2nd set -14 kg 12 reps

3rd set -18 kg 8 reps

Dumbbell lateral raises 1 min rest
1st working set -12.5 kg 12 reps
2nd working set 12.5kg 12 reps
3rd working set12.5- 12 reps
  • Drop set 1- 7.5 kg - 12 reps
Final drop set 5 kg 20 reps burnout

Abs machine crunches
4 sets
my core has been a weak point for me so I have been trying to bring it up over the past 2 years.
I store most of my body fat around my lower abdomen region and lower back. I have never had a great six-pack in my life despite being fairly lean.

I plan to continue to work my abs hard at least twice per week to develop my abs and hope they will show more as I reach lower body fat levels.

I have attached videos from today's workout and will post my full day of eating later today.

I ordered Clomid and nolva a few weeks ago still awaiting its arrival.

I received my injectable Carnatine which I am excited to begin experimenting with both for fat loss enhancement and cognitive benefits.

Please feel free to provide me with any feedback/ advice.
People have commented that I have been losing muscle over the past few weeks. I believe this may be true I have gotten leaner over the past 3 months or so. Overall, my strength is still decent given my elbow tendonitis and crushed test levels. I currently just want to maintain and stay lean before cycling again. I believe anabolics work best when you are lean and primed for hypertrophy.

Thank for checking out my log post. Keep killing it.
A full day of eating

8 am
Meal 1 half cup of oats.
100 grams of strawberries.
2 scoops of whey protein concentrate/ isolate blend.
100 grams of low-fat greek yogurt.

1.30 pm.
Meal 2- 2 spinach wraps - wrap 1 150 grams chicken breast. 50 Grams of lettuce. 3 grams of low-carb barbeque sauce. 1 slice low low-fat cheese.

wrap 2. 100 grams of canned tuna. Lettuce and capsicum. 1 slice of low-fat cheese.
one side of vegetables consisting of 150 grams of broccoli and cauliflower with a little soy sauce.

Each wrap contains 35 grams of carbs.

5.30 pm meal 3. 300 grams of stir fly vegetables. 100 grams of chicken breast.

6.30 pm meal 4- half a cup of oats. 100 grams of strawberries. 50 grams of banana. 1 scoop of whey protein and a splash of almond milk. I love oatmeal and never get sick of it. I enjoy using oatmeal as a pre-workout meal or as a healthy dessert alternative when dieting.

I am planning to use injectable carnitine for the first time tomorrow. Anyone that has experience using injectable carnitine would I be safe to use a 23 guage needle for my shot? I am planning to inject it into the ventro glutes tomorrow morning followed by consuming my first meal. I am going to train back tomorrow and hope to get a mad pump from the Carnitine. I have attached a picture of the needle that I am planning to inject with.

Please feel free to provide me with any advice/feedback.

Hope you all have a great weekend. View attachment 19025View attachment 19026View attachment 19027View attachment 19028
@gunelanie4987 you can do 25G for the injection no need 23 G
you sure its sterile right?

and on the diet it looks good but lets see more days of it
and training you on point keep pushing
and keep updating us here
 
food looks good you can post up the ingredients of that wrap if you want and I can take a look
 
diet is pretty healthy good job on that
 
well you can post up bloods to see if you get progress
 
nice pics up
I like how you post your workout
 
Pull day - 2
15 min incline walk 5.5km/h-15 degree incline
First workout using injectable carnitine

I felt significant post-injection pain in my deltoid during my session.
I injected 1ml of l carnitine this morning .5mls into my side deltoid and the remaining .5mls into my rear deltoid for a total dosage of 600mg. I felt pip right after finishing my injection. It has been a while since I have injected anything into my body.

First movement
Close grip pull-down
Warm up set 1 27 kg -20 reps
Warm up set 2 - 36kg-15 reps
Warm up set 3-45 kg - 12 reps


Working set 1 -2 min rest
64kg-15 reps
68-12 reps
68kg- 12 reps
Drop set -54kg- reps 15 reps

I wasn’t able to train as heavily today due to the pain in my deltoid from my morning injection. I still felt a good pump when performing this movement and I trained within 1 rep shy of failure on my working sets.

Cable Rows
45 kg - 15 reps I consider this a warm-up set.
The weight felt easy— I enjoy using strict form when doing unsupported rows to focus on getting a great contraction in the lats.

1st working set 50kg- 15 reps

2nd working set 68kg- 15reps

drop set 27 kg I performed this movement leaning forward as much as I can during the Eccentric portion of the movement great stretch.

Single-arm pull-downs
-41 kg warm up set just feeling the movement and establishing the mind-muscle connection

1st working set 54kg working set 10 reps

2nd working set- 54kg 10 reps
3rd working set -54kg- 10 reps

Assisted pull-ups
Attempted Body weight. However, this felt too challenging for me today my shoulder just didn’t feel stable when I attempted a body weight rep. I can usually rep out pull-ups fairly easily but just didn’t feel up to it today.

First set - 9 kg assisted 20 reps
Second set 15 reps- 9kg of assistance
Final set 15 reps - 9kg of assistance

Rope pull overs
Set 1 27kg 20 reps
Set 2 36 kg 20 reps
Set 3- 45 kg -15 reps

Seated row upper back
Working set 59kg- 10 reps
-59kg-11 reps
59kg- 11 reps

Biceps machine curls
Set 1 41 kg 10 reps
2 41 kg 10 reps
3 41 kg 10 reps

Ezy bar curls
1st set - 30kg - 15 reps
2nd ser -30kg 15 reps
3rd set- 30kg 12 reps

Rear delts I attempted machine fly’s as this is a staple for me to finish off rear delts after back day. Given that I had injected into my rear delts today. I just didn’t feel comfortable training with my usual weights when performing rear delts flys. I will add in rear delts to tomorrow's session depending on how my delts feel.

Overall thoughts. I am looking forward to experiencing some benefits from carnitine for fat loss enhancement and increased cognitive function. I thought about using GW however I just worry about the cancer risk even though I know there is such a small chance that gw would cause cancer in a human. I may experiment with GW next year.

I would like to increase my calories a little. I have been receiving feedback from other regular gymgoers at my local gym that I am looking quite skinny and have lost muscle. This has been getting to me as I have put so much effort into my training over the years.

I believe this is true. I most likely have lost some muscle from my low test levels and inability to Train with the weights that I was using while on cycle due to elbow tendinitis.
I have not taken any time off the gym since I completed my pct and I don’t plan to. I know that I will easily be able to regain any lost muscle after I am recovered.

I will post my full day of eating later on today. I plan use l carnitine for fasted cardio tomorrow. I will take 2 rest days from weights before recommencing my training split.

Do you guys have any experience with using peptides for sleep enhancement?

I have a prescription for medicinal cannabis which gave me better sleep initially however now I become desensitised to it. I have suffered with insomnia for a while now.

Would using low-dose gh be beneficial for sleep enhancement?
I have tried most natural sleep aids. I have used stronger meds in the past such as benzodiazepines but I am looking for a healthier long-term solution to achieving better sleep quality.
IMG_0019.webp
 

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Full day of eating 17 th December.

Meal 1 half a cup of oats
150 grams strawberries
2 scoops of whey protein
100 mls almond milk.

Meal 2 1 cup of oats
2 scoops of whey protein
200 grams strawberries

Meal 3 - snack
Chicken wrap
200 grams mixed vegtables
1 slice lot fat cheese
150 grams chicken breast

Meal 4
350 grams stir fry vegetables. My mother works at an Asian restaurant and constantly gives me leftover vegetables from her work.

I enjoy including a large amount of vegetables in my diet as they keep me full and stop me from binge eating.
As a youngster getting into training I had issues with binge eating in the hopes of packing on size. I ended up getting fat after 2 years of bulking when I first began lifting at 16.

I made a small dessert after this meal

50 grams oats
1 scoop of whey
100 mls full cream milk.
100 grams banana.

My diet may seem repetitive but I genuinely enjoy these foods. I plan to incorporate some different meals as I increase my calories gradually still eating clean of course.

Hope you guys are enjoying the weekend and still getting after it.

Im keen for fasted cardio tomorrow morning 2 days off work to enjoy.

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