Hey everyone!
After being a part of this community for quite some time, I figured it was finally time to start my own log. It’s my first time doing one, so bear with me if it’s not perfect!
About Me
- Age: 42
- Height: 179cm
- Weight: 110kg (~242lbs)
- Training Experience: 10 years of on-and-off training, but I’ve really gotten serious over the last 2-3 years.
- TRT Experience: Been on prescription TRT for a medical condition for several years, but I started incorporating PEDs and adjusting my TRT doses 2-3 years ago. After switching from Primoteston pre-filled syringes to gel, I lost faith in my endocrinologist and started sourcing my own gear.
Current Cycle (Starting Today)
Goal: Recomp – Building muscle and improving shape, with a focus on getting more vascular and defined abs.
Cycle Plan:
- Testosterone Enanthate (Test E): 125mg every 3.5 days (weeks 1-4), then increase to 250mg every 3.5 days (weeks 5-12)
- Masteron Enanthate (Mast E): 200mg every 3.5 days (weeks 1-12)
- Nandrolone Phenylpropionate (NPP): 100mg every other day (weeks 1-12)
- Human Growth Hormone (HGH): 2 IU daily (Monday to Friday, 5 days on, 2 days off)
- Anavar: 20-30mg daily pre-workout on training days (weeks 1-12)
Ancillaries & Support:
- Telmisartan: 40mg daily (blood pressure support)
- Magnesium: 3x daily (for muscle relaxation and recovery)
- TUDCA: 250mg (liver support)
- NAC: 1200mg (liver health)
- Multi-vitamin: Daily
- Fish Oil: Daily
- Low-dose Aspirin: 5mg daily (blood thinning)
- Taurine: 1000mg (to prevent cramps from NPP)
- Berberine: 1000mg (for insulin sensitivity)
- NMN: 250mg (anti-aging and recovery)
Training Plan:
I currently train 4-5 days a week, with 2 sessions per week with a personal trainer who is an ex-competitive bodybuilder. My routine is as follows:
- Tuesday (Full Body): 2 exercises per body part (shoulders, chest, back, legs), 3 sets of each + 40 minutes cardio and 3 sets of ab exercises.
- Wednesday (Chest & Back): Flat dumbbell bench press, incline standing cable chest press, seated cable row, wide-grip pull-downs, 40 minutes of cardio, and 3 sets of core work.
- Friday (Shoulders & Legs): Arnold press, pullovers, deadlifts, barbell squats, 40 minutes of cardio, 3 sets of ab/core work.
- Sunday (Arms): 3 different exercises for triceps and biceps, 3 sets each, and 3 sets of core work (sit-ups, leg raises, planks). Finish with 40 minutes of cardio.
- 5th Day (Cardio Only): 1 hour of cardio (cross trainer or bike), often adding in bodyweight exercises like chin-ups and dips.
Diet:
I’m focusing on a lower carb, higher protein diet with no carbs after 5 PM. My daily caloric intake is around 3500 calories, with 220-250g of protein. Here’s an example of a typical day:
- Breakfast: Overnight oats with 1 scoop protein powder, Greek yogurt, milk, oats, berries, and walnuts.
- Lunch: Grilled chicken wrap or salad with 200g chicken breast, some carbs (rice or sourdough toast).
- Pre-workout snack: Fruit (bananas, berries).
- Post-workout: Protein shake with water.
- Dinner: Lean protein (e.g., 250g steak or chicken breast) with vegetables or salad.
I usually aim for around 220-250g of protein per day, ensuring I’m fueling muscle recovery and growth.
Goals:
My primary goal is to build muscle and improve shape. I’m aiming for more vascularity and better muscle definition, particularly in my abs. I’ve always been a bigger build, and I’m working on shaping my physique into something more aesthetically balanced and lean. Ultimately, I want to age gracefully and be the “buff granddad”!
I feel fantastic after a good workout, even on the days I don’t feel like going. It’s that post-gym energy that keeps me coming back for more!
Updates and Monitoring:
I’ll be updating this log regularly, including:
- Body scan results every 10 weeks
- Bloodwork updates every few weeks
- Training updates every 4 weeks (I switch up my training routine)
This is my first time running a log, so feel free to leave suggestions, feedback, or questions. I’m always open to learning more and improving.
After being a part of this community for quite some time, I figured it was finally time to start my own log. It’s my first time doing one, so bear with me if it’s not perfect!
About Me
- Age: 42
- Height: 179cm
- Weight: 110kg (~242lbs)
- Training Experience: 10 years of on-and-off training, but I’ve really gotten serious over the last 2-3 years.
- TRT Experience: Been on prescription TRT for a medical condition for several years, but I started incorporating PEDs and adjusting my TRT doses 2-3 years ago. After switching from Primoteston pre-filled syringes to gel, I lost faith in my endocrinologist and started sourcing my own gear.
Current Cycle (Starting Today)
Goal: Recomp – Building muscle and improving shape, with a focus on getting more vascular and defined abs.
Cycle Plan:
- Testosterone Enanthate (Test E): 125mg every 3.5 days (weeks 1-4), then increase to 250mg every 3.5 days (weeks 5-12)
- Masteron Enanthate (Mast E): 200mg every 3.5 days (weeks 1-12)
- Nandrolone Phenylpropionate (NPP): 100mg every other day (weeks 1-12)
- Human Growth Hormone (HGH): 2 IU daily (Monday to Friday, 5 days on, 2 days off)
- Anavar: 20-30mg daily pre-workout on training days (weeks 1-12)
Ancillaries & Support:
- Telmisartan: 40mg daily (blood pressure support)
- Magnesium: 3x daily (for muscle relaxation and recovery)
- TUDCA: 250mg (liver support)
- NAC: 1200mg (liver health)
- Multi-vitamin: Daily
- Fish Oil: Daily
- Low-dose Aspirin: 5mg daily (blood thinning)
- Taurine: 1000mg (to prevent cramps from NPP)
- Berberine: 1000mg (for insulin sensitivity)
- NMN: 250mg (anti-aging and recovery)
Training Plan:
I currently train 4-5 days a week, with 2 sessions per week with a personal trainer who is an ex-competitive bodybuilder. My routine is as follows:
- Tuesday (Full Body): 2 exercises per body part (shoulders, chest, back, legs), 3 sets of each + 40 minutes cardio and 3 sets of ab exercises.
- Wednesday (Chest & Back): Flat dumbbell bench press, incline standing cable chest press, seated cable row, wide-grip pull-downs, 40 minutes of cardio, and 3 sets of core work.
- Friday (Shoulders & Legs): Arnold press, pullovers, deadlifts, barbell squats, 40 minutes of cardio, 3 sets of ab/core work.
- Sunday (Arms): 3 different exercises for triceps and biceps, 3 sets each, and 3 sets of core work (sit-ups, leg raises, planks). Finish with 40 minutes of cardio.
- 5th Day (Cardio Only): 1 hour of cardio (cross trainer or bike), often adding in bodyweight exercises like chin-ups and dips.
Diet:
I’m focusing on a lower carb, higher protein diet with no carbs after 5 PM. My daily caloric intake is around 3500 calories, with 220-250g of protein. Here’s an example of a typical day:
- Breakfast: Overnight oats with 1 scoop protein powder, Greek yogurt, milk, oats, berries, and walnuts.
- Lunch: Grilled chicken wrap or salad with 200g chicken breast, some carbs (rice or sourdough toast).
- Pre-workout snack: Fruit (bananas, berries).
- Post-workout: Protein shake with water.
- Dinner: Lean protein (e.g., 250g steak or chicken breast) with vegetables or salad.
I usually aim for around 220-250g of protein per day, ensuring I’m fueling muscle recovery and growth.
Goals:
My primary goal is to build muscle and improve shape. I’m aiming for more vascularity and better muscle definition, particularly in my abs. I’ve always been a bigger build, and I’m working on shaping my physique into something more aesthetically balanced and lean. Ultimately, I want to age gracefully and be the “buff granddad”!
I feel fantastic after a good workout, even on the days I don’t feel like going. It’s that post-gym energy that keeps me coming back for more!
Updates and Monitoring:
I’ll be updating this log regularly, including:
- Body scan results every 10 weeks
- Bloodwork updates every few weeks
- Training updates every 4 weeks (I switch up my training routine)
This is my first time running a log, so feel free to leave suggestions, feedback, or questions. I’m always open to learning more and improving.
