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Approved Log Wheelhouse First testosterone equipoise Log

Wheelhouse87

Wheelhouse87

V.I.P.
EVO Logger
Hey,

QUICK RUN DOWN ABOUT MYSELF:
I thought i would give a Log a go in the hopes of tracking progress but also getting help along the way. I am not a Pro or "know it all" by any means so i am here to access any knowledge passed down to better my goals from you guys.
I grew up on and off cycles in my early 20's with mates but to be honest we were just going crazy with workouts and cycles thinking more was better(young and dumb right haha). currently 37 years old now.

About 6 months ago i started back at the gym as i weighed 142kg, 6 foot 2 tall & it needed to change. I got my hands on some TEST and DECA and ran a cycle (also Purchasing more from @AlphaLabs once i was introduced to this site and his communication,business & product was faultless) .
Looking back Deca probably wasnt my best option but its all i knew from my old days, either that or Tren and Tren is off my list at this point in my life.

I ran 500mg of TEST E and 400mg Deca - i hit the gym 5 days a week before work & i am currently sitting 17kg down (125kg currently) pictures are current as of now, i have always been a big framed bloke and my weight where i feel happy physically & mentally is around the 110kg -
Current diet i shoot for around 2300 calories and 200grams protein a day. I have a food business & i am in In-house chef so meal prep is not an issue for me & open to foods i should cut/add etc.
i do have a bad lower back which scares me away from doing movements like deadlifts,squats etc - i get told with right form i should be right but i have hurt it quite badly doing similar movements in the past so i prefer to not even risk downtime which can be weeks. i dont let my back stop me from doing the things that i want to do, i am just wary of certain movements.
Also have a neck injury with a spur and bulging disc impeding on a nerve but this does not effect my training - its a Jiu jitsu injury & only flares when i am training that.

THIS CYCLE:
My goal is to lose my gut, build muscle & try hit 110kg.
dosages i was thinking - TEST E 500mg, EQ 300mg, possible deca for joint & i am now open to peoples thoughts and advice on running something like TBOL or Anavar. I read TBOL can help keep muscle when running a calorie deficit? i have never taken orals just for the fact i was always worried about my liver.
i had some Test left over and started back on it this week -
I will need to purchase some more stuff from a vendor over the next week (TEST & EQ plus possible oral if i go that route) as i have been looking over a fair few of our trusted aussie vendors which all look to have great prices and reviews.
Would love to hear some seasoned veterans opinions if this is a good stack or if i should tweak it.

Vitamins: I take Protein, Creatine,glutamine,zinc/mag/b6 currently... definitely open to hearing any other supplements that are a MUST.

Workout routine: Its just the one i have always used but again, im open for constructive criticism to change if it betters my results - have been reading on PPL and others.
Mon - Arms/Shoulders
Tues - Chest/back
Wed - Legs/abs
Thurs - Arms/shoulders
Fri - Chest/back
sat/sun - rest

Thanks guys. I am not really sure if this is the info i needed to start the log or if the layout is completely Rooted (apologies if it is) haha but i am a quick learner & appreciate your time.

also thanks to @coolguy77711 for pointing me in the right direction to get this started. thanks bro

cheers & enjoy your weekend







1000091031.jpg
1000091049.jpg
 
Fuck yes brother you're already a unit 💪
Personally I would but up the eq as long as it doesn't mess to much with your blood eq is generally run at 600ish? Just more dependent on bloods if your getting them done.
I'm doing a very similar cycle of test dht and 19nor (deca).
The supps I'd personally add in some nac some vitamin k and vitamin d.
also possibly something for blood pressure ?
But yeah 300 test 600 eq 100 deca or npp would be insane I reckon.
Anyway welcome to the evo family 💪
 
Yeah if 300mg EQ won't get me results I'm after than I'm all for upping it to the required dosage.
My issue was after researching EQ that I don't have bad blood pressure normally but I've been on medication that has given me quite high blood pressure so I thought I might be sensitive to EQ hence the lower dosage.
I just liked the attributes of EQ but if there was a similar Steroid that doesn't cause such high blood pressure than I would look at getting that instead. As long as it wasn't something crazy harsh on the body.

I think I've seen guys selling Blood pressure meds that I could essentially buy to offset if it did happen?

Have you had any experience with Orals bro?
 
Wheelhouse87 said:
Hey,

QUICK RUN DOWN ABOUT MYSELF:
I thought i would give a Log a go in the hopes of tracking progress but also getting help along the way. I am not a Pro or "know it all" by any means so i am here to access any knowledge passed down to better my goals from you guys.
I grew up on and off cycles in my early 20's with mates but to be honest we were just going crazy with workouts and cycles thinking more was better(young and dumb right haha). currently 37 years old now.

About 6 months ago i started back at the gym as i weighed 142kg, 6 foot 2 tall & it needed to change. I got my hands on some TEST and DECA and ran a cycle (also Purchasing more from @AlphaLabs once i was introduced to this site and his communication,business & product was faultless) .
Looking back Deca probably wasnt my best option but its all i knew from my old days, either that or Tren and Tren is off my list at this point in my life.

I ran 500mg of TEST E and 400mg Deca - i hit the gym 5 days a week before work & i am currently sitting 17kg down (125kg currently) pictures are current as of now, i have always been a big framed bloke and my weight where i feel happy physically & mentally is around the 110kg -
Current diet i shoot for around 2300 calories and 200grams protein a day. I have a food business & i am in In-house chef so meal prep is not an issue for me & open to foods i should cut/add etc.
i do have a bad lower back which scares me away from doing movements like deadlifts,squats etc - i get told with right form i should be right but i have hurt it quite badly doing similar movements in the past so i prefer to not even risk downtime which can be weeks. i dont let my back stop me from doing the things that i want to do, i am just wary of certain movements.
Also have a neck injury with a spur and bulging disc impeding on a nerve but this does not effect my training - its a Jiu jitsu injury & only flares when i am training that.

THIS CYCLE:
My goal is to lose my gut, build muscle & try hit 110kg.
dosages i was thinking - TEST E 500mg, EQ 300mg, possible deca for joint & i am now open to peoples thoughts and advice on running something like TBOL or Anavar. I read TBOL can help keep muscle when running a calorie deficit? i have never taken orals just for the fact i was always worried about my liver.
i had some Test left over and started back on it this week -
I will need to purchase some more stuff from a vendor over the next week (TEST & EQ plus possible oral if i go that route) as i have been looking over a fair few of our trusted aussie vendors which all look to have great prices and reviews.
Would love to hear some seasoned veterans opinions if this is a good stack or if i should tweak it.

Vitamins: I take Protein, Creatine,glutamine,zinc/mag/b6 currently... definitely open to hearing any other supplements that are a MUST.

Workout routine: Its just the one i have always used but again, im open for constructive criticism to change if it betters my results - have been reading on PPL and others.
Mon - Arms/Shoulders
Tues - Chest/back
Wed - Legs/abs
Thurs - Arms/shoulders
Fri - Chest/back
sat/sun - rest

Thanks guys. I am not really sure if this is the info i needed to start the log or if the layout is completely Rooted (apologies if it is) haha but i am a quick learner & appreciate your time.

also thanks to @coolguy77711 for pointing me in the right direction to get this started. thanks bro

cheers & enjoy your weekend







View attachment 57828View attachment 57829
Click to expand...
Thanks for the mention legend this is going to be a awesome transformation
 
Wheelhouse87 said:
Yeah if 300mg EQ won't get me results I'm after than I'm all for upping it to the required dosage.
My issue was after researching EQ that I don't have bad blood pressure normally but I've been on medication that has given me quite high blood pressure so I thought I might be sensitive to EQ hence the lower dosage.
I just liked the attributes of EQ but if there was a similar Steroid that doesn't cause such high blood pressure than I would look at getting that instead. As long as it wasn't something crazy harsh on the body.

I think I've seen guys selling Blood pressure meds that I could essentially buy to offset if it did happen?

Have you had any experience with Orals bro?
Click to expand...
Yeah a few orals anadrol and anavar personally.
You definitely could do a few boys sell it but you would definitely want to monitor it before hand.
 
coolguy77711 said:
Yeah a few orals anadrol and anavar personally.
You definitely could do a few boys sell it but you would definitely want to monitor it before hand.
Click to expand...
Sweet. I have a machine at home so I'll probably get into the habit of checking everyday.

Did you find the anadrol and anavar helped your goals/gains?
 
Wheelhouse87 said:
Hey,

QUICK RUN DOWN ABOUT MYSELF:
I thought i would give a Log a go in the hopes of tracking progress but also getting help along the way. I am not a Pro or "know it all" by any means so i am here to access any knowledge passed down to better my goals from you guys.
I grew up on and off cycles in my early 20's with mates but to be honest we were just going crazy with workouts and cycles thinking more was better(young and dumb right haha). currently 37 years old now.

About 6 months ago i started back at the gym as i weighed 142kg, 6 foot 2 tall & it needed to change. I got my hands on some TEST and DECA and ran a cycle (also Purchasing more from @AlphaLabs once i was introduced to this site and his communication,business & product was faultless) .
Looking back Deca probably wasnt my best option but its all i knew from my old days, either that or Tren and Tren is off my list at this point in my life.

I ran 500mg of TEST E and 400mg Deca - i hit the gym 5 days a week before work & i am currently sitting 17kg down (125kg currently) pictures are current as of now, i have always been a big framed bloke and my weight where i feel happy physically & mentally is around the 110kg -
Current diet i shoot for around 2300 calories and 200grams protein a day. I have a food business & i am in In-house chef so meal prep is not an issue for me & open to foods i should cut/add etc.
i do have a bad lower back which scares me away from doing movements like deadlifts,squats etc - i get told with right form i should be right but i have hurt it quite badly doing similar movements in the past so i prefer to not even risk downtime which can be weeks. i dont let my back stop me from doing the things that i want to do, i am just wary of certain movements.
Also have a neck injury with a spur and bulging disc impeding on a nerve but this does not effect my training - its a Jiu jitsu injury & only flares when i am training that.

THIS CYCLE:
My goal is to lose my gut, build muscle & try hit 110kg.
dosages i was thinking - TEST E 500mg, EQ 300mg, possible deca for joint & i am now open to peoples thoughts and advice on running something like TBOL or Anavar. I read TBOL can help keep muscle when running a calorie deficit? i have never taken orals just for the fact i was always worried about my liver.
i had some Test left over and started back on it this week -
I will need to purchase some more stuff from a vendor over the next week (TEST & EQ plus possible oral if i go that route) as i have been looking over a fair few of our trusted aussie vendors which all look to have great prices and reviews.
Would love to hear some seasoned veterans opinions if this is a good stack or if i should tweak it.

Vitamins: I take Protein, Creatine,glutamine,zinc/mag/b6 currently... definitely open to hearing any other supplements that are a MUST.

Workout routine: Its just the one i have always used but again, im open for constructive criticism to change if it betters my results - have been reading on PPL and others.
Mon - Arms/Shoulders
Tues - Chest/back
Wed - Legs/abs
Thurs - Arms/shoulders
Fri - Chest/back
sat/sun - rest

Thanks guys. I am not really sure if this is the info i needed to start the log or if the layout is completely Rooted (apologies if it is) haha but i am a quick learner & appreciate your time.

also thanks to @coolguy77711 for pointing me in the right direction to get this started. thanks bro

cheers & enjoy your weekend







View attachment 57828View attachment 57829
Click to expand...
@Wheelhouse87 fully welcome to the big EVO family bro :) happy to have you share, you have some great thick, big mass and your arms strong with wide shoulders, true muscle base.

Cycle
Test eq and deca work well. Good cycle pick.

You can start with
Testosterone enanthate 300mgs/week Sports TRT + dose
Equipoise 200mgs/week
Deca durabolin 100mgs/week
these are lower doses but easy to use and split up mon/thur shots
if you feel 4 weeks in you handling it well, we should bump it up to 4/3/2 range on the gear
orals? possible but I'd start without them the 1st 4 weeks.

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 as you go, every 2 weeks if you can for progress
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 :)
 
Wheelhouse87 said:
Sweet. I have a machine at home so I'll probably get into the habit of checking everyday.

Did you find the anadrol and anavar helped your goals/gains?
Click to expand...
Honestly not particularly.
I only ran them short term while running other anabolics.
Helps with strength and pumps etc.
But I ran them fairly high dose for short term.
 
Npcclassicphysique champ said:
@Wheelhouse87 fully welcome to the big EVO family bro :) happy to have you share, you have some great thick, big mass and your arms strong with wide shoulders, true muscle base.

Cycle
Test eq and deca work well. Good cycle pick.

You can start with
Testosterone enanthate 300mgs/week Sports TRT + dose
Equipoise 200mgs/week
Deca durabolin 100mgs/week
these are lower doses but easy to use and split up mon/thur shots
if you feel 4 weeks in you handling it well, we should bump it up to 4/3/2 range on the gear
orals? possible but I'd start without them the 1st 4 weeks.

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 as you go, every 2 weeks if you can for progress
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 :)
Click to expand...
Thanks for having me bro and for the welcome!
really appreciate the words re:current physique and taken your guidance on board for the cycle.

I'll sit down tomorrow and go through and fill out the above information for you guys.

I've got plenty of photos of food but it's all clients meals 🤣 I'll start document photographed meals.. who knows may spice some boring meals up for you guys.
Thanks again
 
coolguy77711 said:
Honestly not particularly.
I only ran them short term while running other anabolics.
Helps with strength and pumps etc.
But I ran them fairly high dose for short term.
Click to expand...
That's good to hear your take on them bro.
I might just stick with the injectable this time around and see how the body takes the EQ since its first time. I've never had any dramas with Dec or test so I'm completely fine with them but hoping the EQ works out for me 👌 cheers bro
 
Wheelhouse87 said:
That's good to hear your take on them bro.
I might just stick with the injectable this time around and see how the body takes the EQ since its first time. I've never had any dramas with Dec or test so I'm completely fine with them but hoping the EQ works out for me 👌 cheers bro
Click to expand...
Perfect brother keen to see how you go 💪
 
Just ordered some Test 400 and EQ 300 from @RofRandD yesterday. Should be able to have first shot of EQ next week sometime & begin 🙌👍
It's a hard choice with a heap of good vendors but I liked the idea of the Test dosage and reviews from others.
Cheers
 
coolguy77711 said:
Fuck yes brother you're already a unit 💪
Personally I would but up the eq as long as it doesn't mess to much with your blood eq is generally run at 600ish? Just more dependent on bloods if your getting them done.
I'm doing a very similar cycle of test dht and 19nor (deca).
The supps I'd personally add in some nac some vitamin k and vitamin d.
also possibly something for blood pressure ?
But yeah 300 test 600 eq 100 deca or npp would be insane I reckon.
Anyway welcome to the evo family 💪
Click to expand...
Hey bro I forgot to ask about the vitamins you mentioned.
Is there a certain brand that you use is better or any off the shelf chemist style? Cheers
 
coolguy77711 said:
I grabbed mine online. Should be pretty much all the same 😁
Click to expand...
Sweet mate. I'll track some down.
Didn't know if there was different strengths. I bloody hate getting pills and have to take like 3 or 4 for the dosage. I'm lazy simple guy just give me one fully jacked pill 🤣
 
Wheelhouse87 said:
Sweet mate. I'll track some down.
Didn't know if there was different strengths. I bloody hate getting pills and have to take like 3 or 4 for the dosage. I'm lazy simple guy just give me one fully jacked pill 🤣
Click to expand...
Yeah get the strongest one haha I'll shoot you a picture of my amounts if you want and you can take what you need form there
 
coolguy77711 said:
Yeah get the strongest one haha I'll shoot you a picture of my amounts if you want and you can take what you need form there
Click to expand...
Much appreciated
 
stevesmi said:
100% focus on losing the gut. always keep a flat stomach man. not only does it look way better but its healthy
Click to expand...
Definitely my no.1 goal bro.. everything else is a bonus
 
Wheelhouse87 said:
Definitely my no.1 goal bro.. everything else is a bonus
Click to expand...
no worries man. i guarantee by the end of this log you will have to buy new pants/shorts cause they won't fit you anymore. let's do this
 
stevesmi said:
no worries man. i guarantee by the end of this log you will have to buy new pants/shorts cause they won't fit you anymore. let's do this
Click to expand...
🙌🙌 Pumped for it mate. Thanks for your encouragement
 
you sure like tattoos that's for sure
how many of those things do you have total
 
how much does it cost to get that many tattoos
is it something where it's a few 100 bucks or does it cost 1000
 
it's not bad to be big framed
it's just a matter of how it looks on your physique
 
bro i like yo prison tats
when i was in the clink we used to ink tats on dudes to mark them like we do to cattle on the ranch. we used CD players and made our own tattoo guns lol. not sanitary but it worked good and CO's try and bust us but we act like we listening to music lol
 
Wow.. didn't expect to have anyone chime into this log 🤣 thanks for your comments guys.. appreciate it
 
ROIDDERS said:
you definitely have the size
once you lean up we'll be able to see more
Click to expand...
Thanks mate - definitely looking forward to leaning up and losing the gut
 
chesty said:
you sure like tattoos that's for sure
how many of those things do you have total
Click to expand...
Many bro 🤣 what you see plus full back done and a couple on legs
 
Ulter said:
how much does it cost to get that many tattoos
is it something where it's a few 100 bucks or does it cost 1000
Click to expand...
My right arm was my first when I was 16 and dumb.. getting a loose unit to scribble on me.
The rest done by a mate with a pretty successful tattoo shop.
Full day is normally about $1000-1200 a day (8hrs) where I'm from.
There would be a fair few days in all of it but luckily don't get charged full price 👍
 
e2 said:
this is going to be a really good log
I like your split routine already
Click to expand...
Thanks for the kind words bro
 
2Thick said:
don't forget to get some pictures up of your diet
that's going to be what helps the most
Click to expand...
Going to start taking photos each day from now on mate and post here. Thanks
 
Wootoom said:
keep an eye on those nerve issues
they can flare up on you especially when you go heavy on the weights
Click to expand...
For sure bro. I've lived with it for a long time playing alot of contact sport.
I've managed to be wary of the movements that flare it up.
I've changed up from my young days of just trying to lift as heavy as everyone else and push myself.
I'm currently lifting lighter but focusing on control and connection with what I'm working.. slower negatives etc
 
JasonPriest said:
are you doing any yoga to calm down those nerve pains
really works good for bulging discs
Click to expand...
Kind of 🤣 they do call Jiu jitsu "Forced Yoga" and I train that but no mate not proper yoga.
I do flexibility stretches everyday and the movements/positions in Jits give me a really good stretch and core workout.
Normally my back hurts if I haven't trained it in a while just from the lack of movement. Cheers bro
 
Quadsweep said:
I respect that you're being honest with yourself
being able to identify your weaknesses is what makes you stronger
Click to expand...
Thank you mate.. I'm not a blow arse kind of guy & can happily say if I'm not proficient in something. All I'm doing is lying to myself if I do.
I'm hoping this log holds me more accountable for my gains and obviously you guys giving me a boost is always a plus
 
Apologies.. tagged the wrong person in this post this morning 🤣

Just ordered some Test 400 and EQ 300 from @DofRandD yesterday. Should be able to have first shot of EQ next week sometime & begin 🙌👍
It's a hard choice with a heap of good vendors but I liked the idea of the Test dosage and reviews from others.
Cheers
 
Wheelhouse87 said:
Apologies.. tagged the wrong person in this post this morning 🤣

Just ordered some Test 400 and EQ 300 from @DofRandD yesterday. Should be able to have first shot of EQ next week sometime & begin 🙌👍
It's a hard choice with a heap of good vendors but I liked the idea of the Test dosage and reviews from others.
Cheers
Click to expand...
will be following along bro
 
Npcclassicphysique champ said:
@Wheelhouse87 fully welcome to the big EVO family bro :) happy to have you share, you have some great thick, big mass and your arms strong with wide shoulders, true muscle base.

Cycle
Test eq and deca work well. Good cycle pick.

You can start with
Testosterone enanthate 300mgs/week Sports TRT + dose
Equipoise 200mgs/week
Deca durabolin 100mgs/week
these are lower doses but easy to use and split up mon/thur shots
if you feel 4 weeks in you handling it well, we should bump it up to 4/3/2 range on the gear
orals? possible but I'd start without them the 1st 4 weeks.

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 as you go, every 2 weeks if you can for progress
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 :)
Click to expand...
Finally got some time to fill this stuff out (Finally good weather here so it was a beach day with the family yesterday)
i am sure there will be gaps and missing things that i should add or take out so i am all ears.

DIET:
Shooting for 2300 calories a day and 200g protein. The numbers below are just taken off the app i am using so let me know if discrepancies please.
Meals through the day usually consist of:
POST TRAINING 6am - Oxyshred protein shake 25g protein / 130 calories
BREAKFAST 8am- 4 eggs scrambled 25g protein - 286 calories
MEAL 1 (approx 11am) - 150g chicken thigh baked, 150g sweet potato, asparagus/broccoli 75g - 39g protein/525 calories
MEAL 2 (approx 2pm) - Same as Meal 1
DINNER (approx 5:30pm) it varies but i struggle eating plain food all day.. dinner is usually 250g scotch fillet 55g protein/ 528 calories, mixed salad like cucumber,onion,fresh herbs roughly 80 calories going by my app, small portion vietnamese nuoc cham dressing 60 calories - 55g protein total/ 655 calories total
LATE ARVO - Protein shake - 25g/130 calories

Total Protein - 208g
Total calories - 2276 Calories

TRAINING: I have been going lighter but slowing everything down and trying to get full connection/form as i was a sloppy lifter in young days just trying to lift heavy as possible. My weights listed may not be 100% correct but i will record in my notes this week
Arms:
Concentration curls - 3 x 10 - 14kg
hammer curls - 3 x 10 - 18kg
Preacher curl machine - 3 x 10 - 18kg (i think. will have to check next time)
Reverse curl - 3 x 10 - 20kg
Tricep pull down - 4 x 8 - 30kg
overhead rope tricep - 4 x 8 - 20kg - making sure i get a really big stretch
one armed cable tricep (just holding cable end) - 4 x to failure - i think its about 8 or 10kg
Shoulders:
Dumbell shoulder press - 4 x 8 - 30kg
Cable laterall raises from waist height - 4 x 8 - 12kg
Cable straight bar front raises - 4 x 8 - no weight recorded (i dont do this excercise every session)
Face pull rope - 4 x 8 - 20kg
Reverse cable flys - 4 x 8 - 10kg
Lateral machine - 3 x 10 - no weight recorded
Chest: (you will notice mainly dumbells in all my workouts because the bar locks my joints out and i find dumbells easier to focus on connection)
Flat bench machine - 3 x 10 - 40kg each side
Incline dumbell press - 3 x 10 - 36kg
Dumbell flys - 3 x 10 - 14kg
cable crossovers - 3 x 10 - 10kg
Press machine - Drop set to failure to finish workout
push ups
Back:(i am having some trouble with good connection on my lats)
Pull downs wide and narrow - 4 x 10 - 54kg roughly
narrow grip rows - 4 x 10 - 46kg approx i think
Straight arm pull down cable - 3 x 10 - will have to note weight next time
T-bar row - 3 x 8 - 40kg - i feel safe doing this one since i have support on the front
Shrugs - 4 x 10 - 100kg on deadlift machine i think it is.
Legs:
Leg press - 3 x 10 - 180kg
seated calf raises - 3 x 10 - 30kg
leg extension - 3 x 10 - weight not recorded
leg curls - 3 x 10 - weight not recorded
abductors - 3 x 10
I dont have much else for legs because i am wary of my back injury with squats, romanians etc
Cardio:
Normally bike for 15mins before Thurs/Fri workouts as i have extra time and no work restrictions..Run on the beach occasionally, also Jiu jitsu training which is very high output but i have been off for a few weeks - getting back into it shortly.

Supplements:
Protein , Creatine, Glutamine, Zinc, Mag, B6. Coolguy has given me a list of other supps i should jump on like Fish oil, NAC, D3, K2, E/C/B which i am looking into this week.

Pictures:
have provided pictures of start point on page 1
Pictures of gear will come this week once they arrive from @DofRandD
a couple of pictures of MEAL 1 & 2 along with a standard dinner (Thai beef salad style like mentioned above in diet)
20240518_201108.webp
20241020_100847.webp
 
Wheelhouse87 said:
Finally got some time to fill this stuff out (Finally good weather here so it was a beach day with the family yesterday)
i am sure there will be gaps and missing things that i should add or take out so i am all ears.

DIET:
Shooting for 2300 calories a day and 200g protein. The numbers below are just taken off the app i am using so let me know if discrepancies please.
Meals through the day usually consist of:
POST TRAINING 6am - Oxyshred protein shake 25g protein / 130 calories
BREAKFAST 8am- 4 eggs scrambled 25g protein - 286 calories
MEAL 1 (approx 11am) - 150g chicken thigh baked, 150g sweet potato, asparagus/broccoli 75g - 39g protein/525 calories
MEAL 2 (approx 2pm) - Same as Meal 1
DINNER (approx 5:30pm) it varies but i struggle eating plain food all day.. dinner is usually 250g scotch fillet 55g protein/ 528 calories, mixed salad like cucumber,onion,fresh herbs roughly 80 calories going by my app, small portion vietnamese nuoc cham dressing 60 calories - 55g protein total/ 655 calories total
LATE ARVO - Protein shake - 25g/130 calories

Total Protein - 208g
Total calories - 2276 Calories

TRAINING: I have been going lighter but slowing everything down and trying to get full connection/form as i was a sloppy lifter in young days just trying to lift heavy as possible. My weights listed may not be 100% correct but i will record in my notes this week
Arms:
Concentration curls - 3 x 10 - 14kg
hammer curls - 3 x 10 - 18kg
Preacher curl machine - 3 x 10 - 18kg (i think. will have to check next time)
Reverse curl - 3 x 10 - 20kg
Tricep pull down - 4 x 8 - 30kg
overhead rope tricep - 4 x 8 - 20kg - making sure i get a really big stretch
one armed cable tricep (just holding cable end) - 4 x to failure - i think its about 8 or 10kg
Shoulders:
Dumbell shoulder press - 4 x 8 - 30kg
Cable laterall raises from waist height - 4 x 8 - 12kg
Cable straight bar front raises - 4 x 8 - no weight recorded (i dont do this excercise every session)
Face pull rope - 4 x 8 - 20kg
Reverse cable flys - 4 x 8 - 10kg
Lateral machine - 3 x 10 - no weight recorded
Chest: (you will notice mainly dumbells in all my workouts because the bar locks my joints out and i find dumbells easier to focus on connection)
Flat bench machine - 3 x 10 - 40kg each side
Incline dumbell press - 3 x 10 - 36kg
Dumbell flys - 3 x 10 - 14kg
cable crossovers - 3 x 10 - 10kg
Press machine - Drop set to failure to finish workout
push ups
Back:(i am having some trouble with good connection on my lats)
Pull downs wide and narrow - 4 x 10 - 54kg roughly
narrow grip rows - 4 x 10 - 46kg approx i think
Straight arm pull down cable - 3 x 10 - will have to note weight next time
T-bar row - 3 x 8 - 40kg - i feel safe doing this one since i have support on the front
Shrugs - 4 x 10 - 100kg on deadlift machine i think it is.
Legs:
Leg press - 3 x 10 - 180kg
seated calf raises - 3 x 10 - 30kg
leg extension - 3 x 10 - weight not recorded
leg curls - 3 x 10 - weight not recorded
abductors - 3 x 10
I dont have much else for legs because i am wary of my back injury with squats, romanians etc
Cardio:
Normally bike for 15mins before Thurs/Fri workouts as i have extra time and no work restrictions..Run on the beach occasionally, also Jiu jitsu training which is very high output but i have been off for a few weeks - getting back into it shortly.

Supplements:
Protein , Creatine, Glutamine, Zinc, Mag, B6. Coolguy has given me a list of other supps i should jump on like Fish oil, NAC, D3, K2, E/C/B which i am looking into this week.

Pictures:
have provided pictures of start point on page 1
Pictures of gear will come this week once they arrive from @DofRandD
a couple of pictures of MEAL 1 & 2 along with a standard dinner (Thai beef salad style like mentioned above in diet)
View attachment 58097View attachment 58099
Click to expand...
Looks good way better then my meal prep 🤣🤣
Foods are probably a touch high in fats at that calories how are you finding hungry.
I know if I ate that many calories of fat I'd be hungry haha but that's just me.
Definitely more tasty your way.
Awesome update with supplements as well.
 
coolguy77711 said:
Looks good way better then my meal prep 🤣🤣
Foods are probably a touch high in fats at that calories how are you finding hungry.
I know if I ate that many calories of fat I'd be hungry haha but that's just me.
Definitely more tasty your way.
Awesome update with supplements as well.
Click to expand...
I do find sometimes I can be still hungry for a big fella 🤣 depends on how busy I am through the day. If I keep myself busy it's normally OK.
What do you suggest if that is a problem? Like carbs instead of something else?
Cheers for your input bro
 
I was on Duromine at the start which massively helped with suppressing my appetite but jumped off it due to high blood pressure which I never had previously
 
Wheelhouse87 said:
I do find sometimes I can be still hungry for a big fella 🤣 depends on how busy I am through the day. If I keep myself busy it's normally OK.
What do you suggest if that is a problem? Like carbs instead of something else?
Cheers for your input bro
Click to expand...
Just swapping the chicken to breast would help give you a few extra calories to put towards carbs.
Any of the higher fatty foods I would maybe swap to allow for more carbs but it's all up to you.
 
coolguy77711 said:
Just swapping the chicken to breast would help give you a few extra calories to put towards carbs.
Any of the higher fatty foods I would maybe swap to allow for more carbs but it's all up to you.
Click to expand...
Thanks mate. It's nothing for me to swap out the thigh for breast 👍 I just find thigh easier to eat more of 🤣
For added carbs would you say Rice or similar?
 
Wheelhouse87 said:
Thanks mate. It's nothing for me to swap out the thigh for breast 👍 I just find thigh easier to eat more of 🤣
For added carbs would you say Rice or similar?
Click to expand...
Yeah spudlite potatoes are actually crazy here as well. It's just a low carb potatoe either that or rice
 
coolguy77711 said:
Yeah spudlite potatoes are actually crazy here as well. It's just a low carb potatoe either that or rice
Click to expand...
Great. I will play around with the meals in my app.
Cheers bro
 
Great start. Can’t wait to see where this takes you.
 
Wheelhouse87 said:
Hey,

QUICK RUN DOWN ABOUT MYSELF:
I thought i would give a Log a go in the hopes of tracking progress but also getting help along the way. I am not a Pro or "know it all" by any means so i am here to access any knowledge passed down to better my goals from you guys.
I grew up on and off cycles in my early 20's with mates but to be honest we were just going crazy with workouts and cycles thinking more was better(young and dumb right haha). currently 37 years old now.

About 6 months ago i started back at the gym as i weighed 142kg, 6 foot 2 tall & it needed to change. I got my hands on some TEST and DECA and ran a cycle (also Purchasing more from @AlphaLabs once i was introduced to this site and his communication,business & product was faultless) .
Looking back Deca probably wasnt my best option but its all i knew from my old days, either that or Tren and Tren is off my list at this point in my life.

I ran 500mg of TEST E and 400mg Deca - i hit the gym 5 days a week before work & i am currently sitting 17kg down (125kg currently) pictures are current as of now, i have always been a big framed bloke and my weight where i feel happy physically & mentally is around the 110kg -
Current diet i shoot for around 2300 calories and 200grams protein a day. I have a food business & i am in In-house chef so meal prep is not an issue for me & open to foods i should cut/add etc.
i do have a bad lower back which scares me away from doing movements like deadlifts,squats etc - i get told with right form i should be right but i have hurt it quite badly doing similar movements in the past so i prefer to not even risk downtime which can be weeks. i dont let my back stop me from doing the things that i want to do, i am just wary of certain movements.
Also have a neck injury with a spur and bulging disc impeding on a nerve but this does not effect my training - its a Jiu jitsu injury & only flares when i am training that.

THIS CYCLE:
My goal is to lose my gut, build muscle & try hit 110kg.
dosages i was thinking - TEST E 500mg, EQ 300mg, possible deca for joint & i am now open to peoples thoughts and advice on running something like TBOL or Anavar. I read TBOL can help keep muscle when running a calorie deficit? i have never taken orals just for the fact i was always worried about my liver.
i had some Test left over and started back on it this week -
I will need to purchase some more stuff from a vendor over the next week (TEST & EQ plus possible oral if i go that route) as i have been looking over a fair few of our trusted aussie vendors which all look to have great prices and reviews.
Would love to hear some seasoned veterans opinions if this is a good stack or if i should tweak it.

Vitamins: I take Protein, Creatine,glutamine,zinc/mag/b6 currently... definitely open to hearing any other supplements that are a MUST.

Workout routine: Its just the one i have always used but again, im open for constructive criticism to change if it betters my results - have been reading on PPL and others.
Mon - Arms/Shoulders
Tues - Chest/back
Wed - Legs/abs
Thurs - Arms/shoulders
Fri - Chest/back
sat/sun - rest

Thanks guys. I am not really sure if this is the info i needed to start the log or if the layout is completely Rooted (apologies if it is) haha but i am a quick learner & appreciate your time.

also thanks to @coolguy77711 for pointing me in the right direction to get this started. thanks bro

cheers & enjoy your weekend







View attachment 57828View attachment 57829
Click to expand...
@Wheelhouse87 Looking forward to following your log!
 
I was lucky enough to have a mate drop me over a fresh Kingfish that he caught Sunday arvo.
Sundays dinner was Mexican Aguachile Kingfish with 2 corn toastadas & 125g Mexican rice.
43g protein/594 calories total.

Had a solid Shoulder/arm workout this morning and threw in a quick Ab workout.
How often are you guys working abs a week? Is 2 times sufficient?

Have a good week guys
20230330_143828.webp
 
Wheelhouse87 said:
I was lucky enough to have a mate drop me over a fresh Kingfish that he caught Sunday arvo.
Sundays dinner was Mexican Aguachile Kingfish with 2 corn toastadas & 125g Mexican rice.
43g protein/594 calories total.

Had a solid Shoulder/arm workout this morning and threw in a quick Ab workout.
How often are you guys working abs a week? Is 2 times sufficient?

Have a good week guys
View attachment 58180
Click to expand...
That looks amazing.
My coach has me doing abs twice a week with my leg day and post chain day.
 
Wheelhouse87 said:
I was lucky enough to have a mate drop me over a fresh Kingfish that he caught Sunday arvo.
Sundays dinner was Mexican Aguachile Kingfish with 2 corn toastadas & 125g Mexican rice.
43g protein/594 calories total.

Had a solid Shoulder/arm workout this morning and threw in a quick Ab workout.
How often are you guys working abs a week? Is 2 times sufficient?

Have a good week guys
View attachment 58180
Click to expand...
nice looking fish, very tasty @Wheelhouse87 :D
I think with abs 2x/week is good, dont overdo
 
Thanks fellas for the Ab advice 🙌 will switch it up to 2 sessions a week
 
LevButlerov said:
planks is what you want to be doing btw a ton of them @Wheelhouse87 :D
Click to expand...
Will do mate! Does it really grow abs that well?
I've neglected the old plank thinking it was more of a Woman's Pilates/yoga style exercise 🤣
 
Wheelhouse87 said:
Will do mate! Does it really grow abs that well?
I've neglected the old plank thinking it was more of a Woman's Pilates/yoga style exercise 🤣
Click to expand...
planks help grow the core and tighten up the abs :D dont worry about woman, you a big man @Wheelhouse87
 
Lookin solid bro
 
Has anyone got a link to a video or similar for a tried and true way to help get good connection with my lats.
I've always struggled with getting good activation with my lat pulldowns etc and experiencing a big pump.
I can get a good pump with my rows setting my shoulders and "dragging pinkies" but lat pull down is a different story 😪
 
Wheelhouse87 said:
Has anyone got a link to a video or similar for a tried and true way to help get good connection with my lats.
I've always struggled with getting good activation with my lat pulldowns etc and experiencing a big pump.
I can get a good pump with my rows setting my shoulders and "dragging pinkies" but lat pull down is a different story 😪
Click to expand...
lat pull down video ? @Wheelhouse87
I think @Napa1020 has in his log a lot of good training vids
https://www.evolutionary.org/forums...g-let-the-gains-beginsign-of-the-horns.98399/
 
LevButlerov said:
lat pull down video ? @Wheelhouse87
I think @Napa1020 has in his log a lot of good training vids
https://www.evolutionary.org/forums...g-let-the-gains-beginsign-of-the-horns.98399/
Click to expand...
I will check his video out cheers bro.
Not just a lat pull down video but more so proper position of shoulders or any exercises to feel the lats activate if having trouble. From what I've read the lats can be some of the hardest muscle group to get proper connection with when training. I don't know how true that is but it's the only muscle group I feel I could get better pumps out of.
I'll have a search around but also lower the weight maybe.
Cheers bro
 
Wheelhouse87 said:
I will check his video out cheers bro.
Not just a lat pull down video but more so proper position of shoulders or any exercises to feel the lats activate if having trouble. From what I've read the lats can be some of the hardest muscle group to get proper connection with when training. I don't know how true that is but it's the only muscle group I feel I could get better pumps out of.
I'll have a search around but also lower the weight maybe.
Cheers bro
Click to expand...
I think the guys on here have some good examples for you to really tighten that up, mind muscle connection is related to form too
@Napa1020 @Mobster @RoidRage69 are our top training guys
and @Noah Wixx can help as well for big training :D
 
Wheelhouse87 said:
I will check his video out cheers bro.
Not just a lat pull down video but more so proper position of shoulders or any exercises to feel the lats activate if having trouble. From what I've read the lats can be some of the hardest muscle group to get proper connection with when training. I don't know how true that is but it's the only muscle group I feel I could get better pumps out of.
I'll have a search around but also lower the weight maybe.
Cheers bro
Click to expand...
I learned take my thumb and index finger out of the pull and it made a huge difference
 
Napa1020 said:
I learned take my thumb and index finger out of the pull and it made a huge difference
Click to expand...
Oh man I'm definitely giving that a go tomorrow. I know for a fact I'm not doing that and probably tend to lean more towards my index side.
Thanks for the tip bro! Will let you know how I go
 
Napa1020 said:
Make like a gun gesture while pulling woth your thumb and index, takes the bicep out of it
Click to expand...
Thanks for the explanation.. I know exactly what you mean 👍 will report back tomorrow
 
Had a good shoulder workout this morning. I had been feeling a bit off the past couple of days so shifted it to today.
20241018_064228.webp

20241018_064136.webp
 
coolguy77711 said:
Awesome work @Wheelhouse87.
You could try single arm lat pulldowns that how I learnt to help activate my lats.
Don't know if that helps though. Generally you want to almost pull you elbow into your hip for singles should feel it in the lat that way 👌
Click to expand...
Can definitely try that too.. do you just put a single strap handle on the Pull down machine?
Cheers
 
RoidRage69 said:
Do straight arm pulldowns for great Lat activation. Also do rear delt/lat pull downs with the cable crossover.
Click to expand...
lateral_pulldown_480x480.webp


Is this move what you mean with the cable crossover bro?
 
Wheelhouse87 said:
Can definitely try that too.. do you just put a single strap handle on the Pull down machine?
Cheers
Click to expand...
Yeah single handle strap thing.
Generally I put it on the opposite side to where I'm work to help form an x shape.
So handle right hand side for left hand.
 
coolguy77711 said:
Yeah single handle strap thing.
Generally I put it on the opposite side to where I'm work to help form an x shape.
So handle right hand side for left hand.
Click to expand...
Great thanks bro
 
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