Approved Log TRT and Training Journal

[Sergei69]

Posting this at the request of some of the moderators on here. I am really appreciate of the help and insight I’ve been given so far since joining this community.


TRT Cycle:

35mg Test E EoD in the morning
250iu hCG EoD in the morning
25mg DHEA every morning
20mg progesterone every evening

Supplements:

Daily: high potency fish oil, 10g creatine, 10-12g taurine, Mutant ZM8, greens powder, bovine collagen powder

Training:

5 days a week I do a focused lift or speed session. I do my strength or speed training in the morning and martial arts in the evening.

Sample Week:

Monday: 7AM Speed/Explosive session (usually unweighted short distance sprints/jumps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Tuesday: 7AM Speed Lift (lighter weights O lift variations/fast explosive reps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Wednesday: 7AM Heavy Lift (compound movements low repetitions heavy weights) 60-90mins

Thursday: Rest. Sauna. Light walking. Mobility.

Friday: 7AM Speed Session if fresh, speed lift if feeling tired 60-90mins
6PM martial arts practice/sparring 90-150mins

Saturday: 7AM Heavy Lift day 60-90mins
6PM martial arts practice/sparring 90-150mins

Diet:

Two big meals a day and preworkout snacks.
Preworkout snacks are easily digestible carbs, fruit, honey, white rice, etc. Big meals focus on non processed foods, high protein lower carb to focus on recovery.

Sample Eating Day:

Wake up 6AM: Honey on toast
Post Lift 10AM: one prairie naturals digestive enzyme, 3 medium chicken breast or 300g ground beef w/avocado on one cup of bone broth cooked rice, homemade pico. Aim to hit about 1500-1800cals and 90-100g protein.
Pre-Evening Training 530PM: Two bananas with 1tbsp honey
Post Training 8-9PM: prairie naturals digestive enzyme, red meat of choice, avocado, (on hard training or big active calorie days I add extra frozen berries and yogurt with 100% dark chocolate)

Sleep:

I take my progesterone and ZM8 around 9pm and get ready for bed. Usually asleep before 10:30PM. I wear a Fitbit and usually average around 8 hours of sleep with just over 1 hour deep sleep and just over 2 hours REM. I take it with a grain of salt. RHR is usually low 40bpm range in the middle of the night. Monitor my HRV for recovery purposes as well.

 

[Sergei69]

About Me:
Have been training my whole life essentially. Started going to the gym with my Uncle at 11. Started lifting weights more seriously at 16. I played competitive football growing up and did some martial arts training here and there for fun. When I finished playing football I wanted to try competitive mma. I already had good cardio because I would run and cycle for fun in offseason. Started training natural and eventually my testosterone levels went into the toilet and I went on TRT after trying many different lifestyle changes.

I am 6’ tall and usually weigh around 210lbs in the morning. Walk around pretty easily around 10% body fat with my diet and training and don’t get burnt out. During hard camps naturally I will lean out slightly and drop a few lbs. I don’t cut much I fight at 205lbs.

Turning 31 soon so that will be 20 years of exercise, 15 years lifting weights/cardio, 10 years of martial arts.

I shredded my knee in 2020 and decided to dive into research on proper strength and conditioning protocols for athletes like myself. I’ve been maintaining this diet/training/lifestyle since recovering late 2020 from this injury.

Started TRT protocol in 2021 after knee injury. Not related just finally started testing under the normal range after progressively going down for years. Tweaked a couple things in the first year but have been consistent since 2022.

 

[Sergei69]

Side note: I wear a HRM strap for all my workouts. I usually log around 1750 active cals a day according to my Fitbit. Sometimes 1500 sometimes 2000. Rest days 750ish.

However, I have in the past counted calories to a tee and ate well over 4500 calories a day and lost weight. So I usually eat until I’m completely not hungry and satisfied. I don’t want to be in even a minor deficit at all (even though I know it is unavoidable with my activity level)

 

[Pigsy]

Welcome to logging on EVO

 

[LevButlerov]

Posting this at the request of some of the moderators on here. I am really appreciate of the help and insight I’ve been given so far since joining this community.


TRT Cycle:

35mg Test E EoD in the morning
250iu hCG EoD in the morning
25mg DHEA every morning
20mg progesterone every evening

Supplements:

Daily: high potency fish oil, 10g creatine, 10-12g taurine, Mutant ZM8, greens powder, bovine collagen powder

Training:

5 days a week I do a focused lift or speed session. I do my strength or speed training in the morning and martial arts in the evening.

Sample Week:

Monday: 7AM Speed/Explosive session (usually unweighted short distance sprints/jumps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Tuesday: 7AM Speed Lift (lighter weights O lift variations/fast explosive reps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Wednesday: 7AM Heavy Lift (compound movements low repetitions heavy weights) 60-90mins

Thursday: Rest. Sauna. Light walking. Mobility.

Friday: 7AM Speed Session if fresh, speed lift if feeling tired 60-90mins
6PM martial arts practice/sparring 90-150mins

Saturday: 7AM Heavy Lift day 60-90mins
6PM martial arts practice/sparring 90-150mins

Diet:

Two big meals a day and preworkout snacks.
Preworkout snacks are easily digestible carbs, fruit, honey, white rice, etc. Big meals focus on non processed foods, high protein lower carb to focus on recovery.

Sample Eating Day:

Wake up 6AM: Honey on toast
Post Lift 10AM: one prairie naturals digestive enzyme, 3 medium chicken breast or 300g ground beef w/avocado on one cup of bone broth cooked rice, homemade pico. Aim to hit about 1500-1800cals and 90-100g protein.
Pre-Evening Training 530PM: Two bananas with 1tbsp honey
Post Training 8-9PM: prairie naturals digestive enzyme, red meat of choice, avocado, (on hard training or big active calorie days I add extra frozen berries and yogurt with 100% dark chocolate)

Sleep:

I take my progesterone and ZM8 around 9pm and get ready for bed. Usually asleep before 10:30PM. I wear a Fitbit and usually average around 8 hours of sleep with just over 1 hour deep sleep and just over 2 hours REM. I take it with a grain of salt. RHR is usually low 40bpm range in the middle of the night. Monitor my HRV for recovery purposes as well.

About Me:
Have been training my whole life essentially. Started going to the gym with my Uncle at 11. Started lifting weights more seriously at 16. I played competitive football growing up and did some martial arts training here and there for fun. When I finished playing football I wanted to try competitive mma. I already had good cardio because I would run and cycle for fun in offseason. Started training natural and eventually my testosterone levels went into the toilet and I went on TRT after trying many different lifestyle changes.

I am 6’ tall and usually weigh around 210lbs in the morning. Walk around pretty easily around 10% body fat with my diet and training and don’t get burnt out. During hard camps naturally I will lean out slightly and drop a few lbs. I don’t cut much I fight at 205lbs.

Turning 31 soon so that will be 20 years of exercise, 15 years lifting weights/cardio, 10 years of martial arts.

I shredded my knee in 2020 and decided to dive into research on proper strength and conditioning protocols for athletes like myself. I’ve been maintaining this diet/training/lifestyle since recovering late 2020 from this injury.

Started TRT protocol in 2021 after knee injury. Not related just finally started testing under the normal range after progressively going down for years. Tweaked a couple things in the first year but have been consistent since 2022.

Side note: I wear a HRM strap for all my workouts. I usually log around 1750 active cals a day according to my Fitbit. Sometimes 1500 sometimes 2000. Rest days 750ish.

However, I have in the past counted calories to a tee and ate well over 4500 calories a day and lost weight. So I usually eat until I’m completely not hungry and satisfied. I don’t want to be in even a minor deficit at all (even though I know it is unavoidable with my activity level)

Welcome to the EVO family now fully @Sergei69 happy to have you

Please start this log off by sharing pics with your face blurred, you and blur tats too if you wish.

TRT Cycle:

35mg Test E EoD in the morning
250iu hCG EoD in the morning
25mg DHEA every morning
20mg progesterone every evening

Cycle
why do you use progesterone? lets talk again about this.
And when did you measure progesterone levels? share bloods please

Supplements:

Daily: high potency fish oil, 10g creatine, 10-12g taurine, Mutant ZM8, greens powder, bovine collagen powde

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

Training:

5 days a week I do a focused lift or speed session. I do my strength or speed training in the morning and martial arts in the evening.

Sample Week:

Monday: 7AM Speed/Explosive session (usually unweighted short distance sprints/jumps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Tuesday: 7AM Speed Lift (lighter weights O lift variations/fast explosive reps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Wednesday: 7AM Heavy Lift (compound movements low repetitions heavy weights) 60-90mins

Thursday: Rest. Sauna. Light walking. Mobility.

Friday: 7AM Speed Session if fresh, speed lift if feeling tired 60-90mins
6PM martial arts practice/sparring 90-150mins

Saturday: 7AM Heavy Lift day 60-90mins
6PM martial arts practice/sparring 90-150mins

Training, Cardio
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.

Diet:

Two big meals a day and preworkout snacks.
Preworkout snacks are easily digestible carbs, fruit, honey, white rice, etc. Big meals focus on non processed foods, high protein lower carb to focus on recovery.

Sample Eating Day:

Wake up 6AM: Honey on toast
Post Lift 10AM: one prairie naturals digestive enzyme, 3 medium chicken breast or 300g ground beef w/avocado on one cup of bone broth cooked rice, homemade pico. Aim to hit about 1500-1800cals and 90-100g protein.
Pre-Evening Training 530PM: Two bananas with 1tbsp honey
Post Training 8-9PM: prairie naturals digestive enzyme, red meat of choice, avocado, (on hard training or big active calorie days I add extra frozen berries and yogurt with 100% dark chocolate)

Diet,
Diet, please share foods and meals and when you eat them, macros would be good
You can use apps too, but would be nice to see your full macro intake breakdown at least for a week.
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.

You listening to the podcast? it can help you
Podcast
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

and go download some ebooks good info:
eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

 

[Mobster]

To be clear - TRT is NOT a cycle.

 

[stevesmi]

Posting this at the request of some of the moderators on here. I am really appreciate of the help and insight I’ve been given so far since joining this community.


TRT Cycle:

35mg Test E EoD in the morning
250iu hCG EoD in the morning
25mg DHEA every morning
20mg progesterone every evening

Supplements:

Daily: high potency fish oil, 10g creatine, 10-12g taurine, Mutant ZM8, greens powder, bovine collagen powder

Training:

5 days a week I do a focused lift or speed session. I do my strength or speed training in the morning and martial arts in the evening.

Sample Week:

Monday: 7AM Speed/Explosive session (usually unweighted short distance sprints/jumps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Tuesday: 7AM Speed Lift (lighter weights O lift variations/fast explosive reps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Wednesday: 7AM Heavy Lift (compound movements low repetitions heavy weights) 60-90mins

Thursday: Rest. Sauna. Light walking. Mobility.

Friday: 7AM Speed Session if fresh, speed lift if feeling tired 60-90mins
6PM martial arts practice/sparring 90-150mins

Saturday: 7AM Heavy Lift day 60-90mins
6PM martial arts practice/sparring 90-150mins

Diet:

Two big meals a day and preworkout snacks.
Preworkout snacks are easily digestible carbs, fruit, honey, white rice, etc. Big meals focus on non processed foods, high protein lower carb to focus on recovery.

Sample Eating Day:

Wake up 6AM: Honey on toast
Post Lift 10AM: one prairie naturals digestive enzyme, 3 medium chicken breast or 300g ground beef w/avocado on one cup of bone broth cooked rice, homemade pico. Aim to hit about 1500-1800cals and 90-100g protein.
Pre-Evening Training 530PM: Two bananas with 1tbsp honey
Post Training 8-9PM: prairie naturals digestive enzyme, red meat of choice, avocado, (on hard training or big active calorie days I add extra frozen berries and yogurt with 100% dark chocolate)

Sleep:

I take my progesterone and ZM8 around 9pm and get ready for bed. Usually asleep before 10:30PM. I wear a Fitbit and usually average around 8 hours of sleep with just over 1 hour deep sleep and just over 2 hours REM. I take it with a grain of salt. RHR is usually low 40bpm range in the middle of the night. Monitor my HRV for recovery purposes as well.

good to see you starting this log. welcome aboard. sleep is very important. you want to eventually be able to sleep without needing anything to get the most crisp sleep

 

[ceo]

Posting this at the request of some of the moderators on here. I am really appreciate of the help and insight I’ve been given so far since joining this community.


TRT Cycle:

35mg Test E EoD in the morning
250iu hCG EoD in the morning
25mg DHEA every morning
20mg progesterone every evening

Supplements:

Daily: high potency fish oil, 10g creatine, 10-12g taurine, Mutant ZM8, greens powder, bovine collagen powder

Training:

5 days a week I do a focused lift or speed session. I do my strength or speed training in the morning and martial arts in the evening.

Sample Week:

Monday: 7AM Speed/Explosive session (usually unweighted short distance sprints/jumps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Tuesday: 7AM Speed Lift (lighter weights O lift variations/fast explosive reps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Wednesday: 7AM Heavy Lift (compound movements low repetitions heavy weights) 60-90mins

Thursday: Rest. Sauna. Light walking. Mobility.

Friday: 7AM Speed Session if fresh, speed lift if feeling tired 60-90mins
6PM martial arts practice/sparring 90-150mins

Saturday: 7AM Heavy Lift day 60-90mins
6PM martial arts practice/sparring 90-150mins

Diet:

Two big meals a day and preworkout snacks.
Preworkout snacks are easily digestible carbs, fruit, honey, white rice, etc. Big meals focus on non processed foods, high protein lower carb to focus on recovery.

Sample Eating Day:

Wake up 6AM: Honey on toast
Post Lift 10AM: one prairie naturals digestive enzyme, 3 medium chicken breast or 300g ground beef w/avocado on one cup of bone broth cooked rice, homemade pico. Aim to hit about 1500-1800cals and 90-100g protein.
Pre-Evening Training 530PM: Two bananas with 1tbsp honey
Post Training 8-9PM: prairie naturals digestive enzyme, red meat of choice, avocado, (on hard training or big active calorie days I add extra frozen berries and yogurt with 100% dark chocolate)

Sleep:

I take my progesterone and ZM8 around 9pm and get ready for bed. Usually asleep before 10:30PM. I wear a Fitbit and usually average around 8 hours of sleep with just over 1 hour deep sleep and just over 2 hours REM. I take it with a grain of salt. RHR is usually low 40bpm range in the middle of the night. Monitor my HRV for recovery purposes as well.

@Sergei69 bros this one looking good! the diet and sleep on point. bananas good fiber and potassium too

 

[2Thick]

Posting this at the request of some of the moderators on here. I am really appreciate of the help and insight I’ve been given so far since joining this community.


TRT Cycle:

35mg Test E EoD in the morning
250iu hCG EoD in the morning
25mg DHEA every morning
20mg progesterone every evening

Supplements:

Daily: high potency fish oil, 10g creatine, 10-12g taurine, Mutant ZM8, greens powder, bovine collagen powder

Training:

5 days a week I do a focused lift or speed session. I do my strength or speed training in the morning and martial arts in the evening.

Sample Week:

Monday: 7AM Speed/Explosive session (usually unweighted short distance sprints/jumps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Tuesday: 7AM Speed Lift (lighter weights O lift variations/fast explosive reps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Wednesday: 7AM Heavy Lift (compound movements low repetitions heavy weights) 60-90mins

Thursday: Rest. Sauna. Light walking. Mobility.

Friday: 7AM Speed Session if fresh, speed lift if feeling tired 60-90mins
6PM martial arts practice/sparring 90-150mins

Saturday: 7AM Heavy Lift day 60-90mins
6PM martial arts practice/sparring 90-150mins

Diet:

Two big meals a day and preworkout snacks.
Preworkout snacks are easily digestible carbs, fruit, honey, white rice, etc. Big meals focus on non processed foods, high protein lower carb to focus on recovery.

Sample Eating Day:

Wake up 6AM: Honey on toast
Post Lift 10AM: one prairie naturals digestive enzyme, 3 medium chicken breast or 300g ground beef w/avocado on one cup of bone broth cooked rice, homemade pico. Aim to hit about 1500-1800cals and 90-100g protein.
Pre-Evening Training 530PM: Two bananas with 1tbsp honey
Post Training 8-9PM: prairie naturals digestive enzyme, red meat of choice, avocado, (on hard training or big active calorie days I add extra frozen berries and yogurt with 100% dark chocolate)

Sleep:

I take my progesterone and ZM8 around 9pm and get ready for bed. Usually asleep before 10:30PM. I wear a Fitbit and usually average around 8 hours of sleep with just over 1 hour deep sleep and just over 2 hours REM. I take it with a grain of salt. RHR is usually low 40bpm range in the middle of the night. Monitor my HRV for recovery purposes as well.

we appreciate you joining the EVO family and logging. it helps you get the most out of your goals. it also helps others learn from you ! @Sergei69

 

[BodyMonster34]

Posting this at the request of some of the moderators on here. I am really appreciate of the help and insight I’ve been given so far since joining this community.


TRT Cycle:

35mg Test E EoD in the morning
250iu hCG EoD in the morning
25mg DHEA every morning
20mg progesterone every evening

Supplements:

Daily: high potency fish oil, 10g creatine, 10-12g taurine, Mutant ZM8, greens powder, bovine collagen powder

Training:

5 days a week I do a focused lift or speed session. I do my strength or speed training in the morning and martial arts in the evening.

Sample Week:

Monday: 7AM Speed/Explosive session (usually unweighted short distance sprints/jumps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Tuesday: 7AM Speed Lift (lighter weights O lift variations/fast explosive reps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Wednesday: 7AM Heavy Lift (compound movements low repetitions heavy weights) 60-90mins

Thursday: Rest. Sauna. Light walking. Mobility.

Friday: 7AM Speed Session if fresh, speed lift if feeling tired 60-90mins
6PM martial arts practice/sparring 90-150mins

Saturday: 7AM Heavy Lift day 60-90mins
6PM martial arts practice/sparring 90-150mins

Diet:

Two big meals a day and preworkout snacks.
Preworkout snacks are easily digestible carbs, fruit, honey, white rice, etc. Big meals focus on non processed foods, high protein lower carb to focus on recovery.

Sample Eating Day:

Wake up 6AM: Honey on toast
Post Lift 10AM: one prairie naturals digestive enzyme, 3 medium chicken breast or 300g ground beef w/avocado on one cup of bone broth cooked rice, homemade pico. Aim to hit about 1500-1800cals and 90-100g protein.
Pre-Evening Training 530PM: Two bananas with 1tbsp honey
Post Training 8-9PM: prairie naturals digestive enzyme, red meat of choice, avocado, (on hard training or big active calorie days I add extra frozen berries and yogurt with 100% dark chocolate)

Sleep:

I take my progesterone and ZM8 around 9pm and get ready for bed. Usually asleep before 10:30PM. I wear a Fitbit and usually average around 8 hours of sleep with just over 1 hour deep sleep and just over 2 hours REM. I take it with a grain of salt. RHR is usually low 40bpm range in the middle of the night. Monitor my HRV for recovery purposes as well.

bro i read through this and almost negged your log. then i saw towards end 'red meat of choice' and was like hell yeah. red meat make the man @Sergei69

 

[Ulter]

About Me:
Have been training my whole life essentially. Started going to the gym with my Uncle at 11. Started lifting weights more seriously at 16. I played competitive football growing up and did some martial arts training here and there for fun. When I finished playing football I wanted to try competitive mma. I already had good cardio because I would run and cycle for fun in offseason. Started training natural and eventually my testosterone levels went into the toilet and I went on TRT after trying many different lifestyle changes.

I am 6’ tall and usually weigh around 210lbs in the morning. Walk around pretty easily around 10% body fat with my diet and training and don’t get burnt out. During hard camps naturally I will lean out slightly and drop a few lbs. I don’t cut much I fight at 205lbs.

Turning 31 soon so that will be 20 years of exercise, 15 years lifting weights/cardio, 10 years of martial arts.

I shredded my knee in 2020 and decided to dive into research on proper strength and conditioning protocols for athletes like myself. I’ve been maintaining this diet/training/lifestyle since recovering late 2020 from this injury.

Started TRT protocol in 2021 after knee injury. Not related just finally started testing under the normal range after progressively going down for years. Tweaked a couple things in the first year but have been consistent since 2022.

tough break on the knees. but i'm glad you are working around it. we all go through life issues. sometimes the injuries are the easy part. its the mental aspect that i struggle with. @Sergei69

 

[RoySimpson]

Welcome to the forums bro!

 

[ROIDDERS]

Posting this at the request of some of the moderators on here. I am really appreciate of the help and insight I’ve been given so far since joining this community.


TRT Cycle:

35mg Test E EoD in the morning
250iu hCG EoD in the morning
25mg DHEA every morning
20mg progesterone every evening

Supplements:

Daily: high potency fish oil, 10g creatine, 10-12g taurine, Mutant ZM8, greens powder, bovine collagen powder

Training:

5 days a week I do a focused lift or speed session. I do my strength or speed training in the morning and martial arts in the evening.

Sample Week:

Monday: 7AM Speed/Explosive session (usually unweighted short distance sprints/jumps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Tuesday: 7AM Speed Lift (lighter weights O lift variations/fast explosive reps) 60-90mins
6PM martial arts practice/sparring 90-150mins

Wednesday: 7AM Heavy Lift (compound movements low repetitions heavy weights) 60-90mins

Thursday: Rest. Sauna. Light walking. Mobility.

Friday: 7AM Speed Session if fresh, speed lift if feeling tired 60-90mins
6PM martial arts practice/sparring 90-150mins

Saturday: 7AM Heavy Lift day 60-90mins
6PM martial arts practice/sparring 90-150mins

Diet:

Two big meals a day and preworkout snacks.
Preworkout snacks are easily digestible carbs, fruit, honey, white rice, etc. Big meals focus on non processed foods, high protein lower carb to focus on recovery.

Sample Eating Day:

Wake up 6AM: Honey on toast
Post Lift 10AM: one prairie naturals digestive enzyme, 3 medium chicken breast or 300g ground beef w/avocado on one cup of bone broth cooked rice, homemade pico. Aim to hit about 1500-1800cals and 90-100g protein.
Pre-Evening Training 530PM: Two bananas with 1tbsp honey
Post Training 8-9PM: prairie naturals digestive enzyme, red meat of choice, avocado, (on hard training or big active calorie days I add extra frozen berries and yogurt with 100% dark chocolate)

Sleep:

I take my progesterone and ZM8 around 9pm and get ready for bed. Usually asleep before 10:30PM. I wear a Fitbit and usually average around 8 hours of sleep with just over 1 hour deep sleep and just over 2 hours REM. I take it with a grain of salt. RHR is usually low 40bpm range in the middle of the night. Monitor my HRV for recovery purposes as well.

@Sergei69 this one is looking good! i love the diet and the training. it all looks perfect to me

 

[Noah Wixx]

@Sergei69 this one is looking good! i love the diet and the training. it all looks perfect to me

I agree

 

[25homes]

Trt great