Approved Log First Testosterone Cypionate cycle Log

[RandomHero99]

Hi guys,

Listen to the podcast regularly and been advised to start a log.

Hard gainer - Will be on a bulk - started at 160lbs, before cycle was 140lbs and been training 3 years. 36 years old.

Started 6 weeks ago 500mg test cyp weekly, aromasin 12.5mg EOD. Taking omega 3 and cycle support daily with additional Vit D3 and K2.

Calories 3200 - Up to 168lbs so far (fasted upon waking). Protein 203G/ Carbs 244G/ Fat 163G (carbs and fat sometimes slightly off but protein constant.

Diet -
Bio yoghurt/ blueberries/ cashews/ protein powder

4 slices wholemeal toast/ 3x eggs

Basmati wholemeal rice/ chicken breast/ veg (normally peppers/ broccoli etc)

train

Shake - 120g oats/ banana/ protein powder/ semi-skimmed milk/ peanut butter/ spinach/ blueberries

Jacket potato/ salmon (or steak)/ vegetables.

Training - 5 day split
A
Chest and shoulders

Incline chest press - 4x 8-10
Standing military press - 4x 10-12
Flat bench press - 4x 10-12
standing lat raise - 4x 12-15
Chest fly - 4x 12-15
Rear delt fly - 4x 12-15

B
Back and arms

Seated cable row - 4x 12-15
Lat pulldown - 4x 12-15
Barbell rows - 4x 12-15
Tricep extension - 3x 12-15
rear delt fly - 3x 12-15
Rope pulldowns 3x 12-15
Rope hammer curls 3x 12-15

C
Les and abs (I struggle with lower back pain so deadlifts are no-go, currently in physio)
Squat 4x 10-12
Leg extension x 10-12
Hamstring curls - 4x 10-12
Glute raise (machine) - 4x 10/12
Calf raises - 4x 10-12
Ab work

D
Full body push

Seated shoulder press 4 x 10-15
Incline chest press - 4x 10-12
squat - 4x 10-15
Machine chest press - 3x 12
Cable raise - 3x 20
Leg extension - 3x 15
press ups - 3x failure

E
Full body pull

Chest supported dumbbell row - 4x 10-12
Lat pulldown - 4 x 10-12
hamstring curl - 4x 10-12
face pull - 4x12-15
Bicep curl - 3x 10-12

Bloods attached after 6 weeks on (prolactin is high i belive as this is an error due to a finger prick test, i've had this before as i'm on TRT.)

 

[RandomHero99]

Oh also do an intense kick-boxing session Tuesdays and aim to get 8-10k steps in a day.

Any feedback appreciated

 

[RandomHero99]

Start of cycle vs now

 

[RandomHero99]

Just wanted to ask, listened to recent podcasts and monster suggested focusing on strength while doing a bulk.

Should my training be adapted to something like a 5x5 routine, or is what I'm doing looking good for my body type?

 

[BookerTNY]

Hi guys,

Listen to the podcast regularly and been advised to start a log.

Hard gainer - Will be on a bulk - started at 160lbs, before cycle was 140lbs and been training 3 years. 36 years old.

Started 6 weeks ago 500mg test cyp weekly, aromasin 12.5mg EOD. Taking omega 3 and cycle support daily with additional Vit D3 and K2.

Calories 3200 - Up to 168lbs so far (fasted upon waking). Protein 203G/ Carbs 244G/ Fat 163G (carbs and fat sometimes slightly off but protein constant.

Diet -
Bio yoghurt/ blueberries/ cashews/ protein powder

4 slices wholemeal toast/ 3x eggs

Basmati wholemeal rice/ chicken breast/ veg (normally peppers/ broccoli etc)

train

Shake - 120g oats/ banana/ protein powder/ semi-skimmed milk/ peanut butter/ spinach/ blueberries

Jacket potato/ salmon (or steak)/ vegetables.

Training - 5 day split
A
Chest and shoulders

Incline chest press - 4x 8-10
Standing military press - 4x 10-12
Flat bench press - 4x 10-12
standing lat raise - 4x 12-15
Chest fly - 4x 12-15
Rear delt fly - 4x 12-15

B
Back and arms

Seated cable row - 4x 12-15
Lat pulldown - 4x 12-15
Barbell rows - 4x 12-15
Tricep extension - 3x 12-15
rear delt fly - 3x 12-15
Rope pulldowns 3x 12-15
Rope hammer curls 3x 12-15

C
Les and abs (I struggle with lower back pain so deadlifts are no-go, currently in physio)
Squat 4x 10-12
Leg extension x 10-12
Hamstring curls - 4x 10-12
Glute raise (machine) - 4x 10/12
Calf raises - 4x 10-12
Ab work

D
Full body push

Seated shoulder press 4 x 10-15
Incline chest press - 4x 10-12
squat - 4x 10-15
Machine chest press - 3x 12
Cable raise - 3x 20
Leg extension - 3x 15
press ups - 3x failure

E
Full body pull

Chest supported dumbbell row - 4x 10-12
Lat pulldown - 4 x 10-12
hamstring curl - 4x 10-12
face pull - 4x12-15
Bicep curl - 3x 10-12

Bloods attached after 6 weeks on (prolactin is high i belive as this is an error due to a finger prick test, i've had this before as i'm on TRT.)

@RandomHero99 good start to this log you pumped man

now first how do you figure the prolactin is due to test, did you do a retest for us?

on the training can you start adding weights you doing
on the diet you should replace toast with oatmeal + you need more protein
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.

Oh also do an intense kick-boxing session Tuesdays and aim to get 8-10k steps in a day.

Any feedback appreciated

Start of cycle vs now

can you add some pics of your meals and your training
and how do you measure your 8-10k steps via what?

 

[RandomHero99]

Steps are tracked on phone so not 100% accurate but there or there about. Protein I'm hitting 200g, more required?

Had physio on my back yesterday so will be returning to the gym today.

How's the training plan look?

 

[RandomHero99]

Ok so will change my diet, will add rice instead of bread as I'm easily able to swap this out in the office.

 

[BookerTNY]

Steps are tracked on phone so not 100% accurate but there or there about. Protein I'm hitting 200g, more required?

Had physio on my back yesterday so will be returning to the gym today.

How's the training plan look?

@RandomHero99 if you can get closer to 250grams of protein better

do screen shots and upload from phone of your steps bro

Ok so will change my diet, will add rice instead of bread as I'm easily able to swap this out in the office.

try to cut bread soft food stick to oldschool food

 

[RandomHero99]

Also, thinking of adding in 40mg Tbol for 5-6 weeks, thoughts?

 

[SteveSmith]

Also, thinking of adding in 40mg Tbol for 5-6 weeks, thoughts?

I am a fan of tbol myself. but its super mild

 

[Mobster]

Just wanted to ask, listened to recent podcasts and monster suggested focusing on strength while doing a bulk.

Should my training be adapted to something like a 5x5 routine, or is what I'm doing looking good for my body type?

Yes. (it's Mobster not Monster lol).

I'd remove all the fluff you're doing. For example: glute ham raise? A butt builder for girls or sports specific.

And you're not listing weights.

 

[RandomHero99]

Only reason for that inclusion is I can't deadlift (lower back issues). Cheers Mobster!

 

[RandomHero99]

A
Chest and shoulders

Incline chest press - 4x 8-10 - 70kg
Standing military press - 4x 10-12 40kg
Flat bench press - 4x 10-12 - 70kg
standing lat raise - 4x 12-15 - 7.5/10kg
Chest fly - 4x 12-15 (machine) 35kg
Rear delt fly - 4x 12-15 (machine 35kg)

B
Back and arms

Seated cable row - 4x 12-15 64kg
Lat pulldown - 4x 12-15 59kg
Barbell rows - 4x 12-15 50kg
Tricep extension - 3x 12-15 39kg
rear delt fly - 3x 12-15 35kg
Rope pulldowns 3x 12-15 49kg
Rope hammer curls 3x 12-15 49kg

C
Les and abs (I struggle with lower back pain so deadlifts are no-go, currently in physio)
Squat 4x 10-12 80kg
Leg extension x 10-12 75kg
Hamstring curls - 4x 10-12 45kg
Glute raise (machine) - 4x 10/12
Calf raises - 4x 10-12 varies
Ab work

 

[RandomHero99]

Starting to get a lot of acne on the back, any tips?

 

[Mobster]

Lower the rep range a little - it'll be better if you're a hardgainer. 8-12 max. 15 is creeping into endurance

 

[RandomHero99]

Will do mobster tar

 

[RandomHero99]

Jist realised it's not glute raises, it's hip thruts on the machine

 

[RandomHero99]

Combined the 2 push pull tonight as I won't be in the gym weekend. Great sesh felt like I could have gone on.

Row machine single
15kg 12
40kg 9/8/8

Incline press
35kg 10
40kg 8/7

Shoulder press seated
20kg 8/8/8

Lat raise
30kg 15/12/12

Lat pulldowns
54kg 11
59kg 8/9

Hammy
4kg 12
6kg 7
5kg 10/

Leg extension
70kg 10/9/9

Preacher curl
10kg 10/9/8

 

[BookerTNY]

Combined the 2 push pull tonight as I won't be in the gym weekend. Great sesh felt like I could have gone on.

Row machine single
15kg 12
40kg 9/8/8

Incline press
35kg 10
40kg 8/7

Shoulder press seated
20kg 8/8/8

Lat raise
30kg 15/12/12

Lat pulldowns
54kg 11
59kg 8/9

Hammy
4kg 12
6kg 7
5kg 10/

Leg extension
70kg 10/9/9

Preacher curl
10kg 10/9/8

@RandomHero99 good training day but you can do more sets on the preacher curls

how about cardio?

 

[SteveSmith]

what a great workout you're putting together I like it a lot