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Approved Log My 2024 Testosterone Equipoise cycle Log
- Thread starter man05
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Hot and humid workout today, can't wait to get a window AC unit for garage.
Here are todays meals and weights
The weights:
Weights:
I dropped Hammer curls today as I was tired out and hit arms with Bench and the Heavy bar rows.
Would it be best to do the barbell rows right after Chest? As I get heavier weights I get more fatigued, this is currently my only shoulder specific exercise, I mainly sue the bench for shoulder development.
Thanks for the help and support guys
Mark
Here are todays meals and weights
5/26/24 | Protein | 65 | 70 | 50 | 70 | 19 | 20 |
| Fat | 58 | 15 | 5 | 30 | 45 | 9 | |
| Carbs | 140 | 235 | 45 | 150 | 4 | 29 | |
| 6 scrambled eggs on 16 oz hashbrown rolled into large flourt toritillas with cheese and hotsauce,1 cup oatmeal, with walnuts and 1/2 tsp of wild honey, soaked in 1.5 cup of NF milk | Large recovery shake | 7.5oz chicken and sweet potato | Homemade 800 calorioe shake( Peanur butterm 2 bananas, half cup oats ground up, 2 scoops protein powder half cup whole fat yogurt, 2 cups NF milk | 1/2 cup walnuts | MRE bar easy snack |
The weights:
Weights:
| 5/26/24 | ||||||
| Bench Press medium grip | 3 | 4,5,5 | 245 | these were tough today | ||
| Bench Press medium grip Incline | 3 | 6 | 205 | |||
| EZ Bar Overhead Triceps Extension | 3 | 10,8,8 | 75,85 | These felt great will push harder | ||
| Barbell bentover row | 4 | 8 | 205 | Felt strong | ||
| Chest supported row | 3 | 9,9,7 | 170lbs(85 each) | cashed out, lsst set I was done | ||
| Barbell upright row | 3 | 9 | 105 | Need to repriortize these, I was worn out finishing these. |
I dropped Hammer curls today as I was tired out and hit arms with Bench and the Heavy bar rows.
Would it be best to do the barbell rows right after Chest? As I get heavier weights I get more fatigued, this is currently my only shoulder specific exercise, I mainly sue the bench for shoulder development.
Thanks for the help and support guys
Mark
I will take Some Wednesday and next Sunday and post them for you.
@man05 gets difficult to train in hot weather........amazing updates numbers looks good.......
Once I get a small window unit I should be able to keep grave at 72 degrees easy all summer.
Thank you for the encouragement
I would never do rows on the same day as bench. My belief is that it would cause too much damage to my shoulder. Every single time I have done both on same workout I paid dearly for it. Last time I trained both same day was last summer and I am still experiencing problems from it.
I’m on a 4 day per week program, heavy push/ pull Monday , hypertrophic on Thursdays, legs heavy Tuesday and hypertrophic legs Thursday.
If I was on a five day program I’d dedicated specifically but I can’t really do that.
I’m getting sore as I’m pulling heavier weights than I ever have before. Jan 2024 I could barely pull 150 barbell rows. I think it’s just my body recovering.
If I was on a five day program I’d dedicated specifically but I can’t really do that.
I’m getting sore as I’m pulling heavier weights than I ever have before. Jan 2024 I could barely pull 150 barbell rows. I think it’s just my body recovering.
So your training each body part twice per week?
Yes, I go heavy M,T, Wednesday off with water fast and Hypertrophic Th,F.
Today my I am a little sore but my back does not feel as sore as it did a few weeks back, I am chalking it up as growing pains.
I have posted my program I follow a month or so back to get feedback and the overall consensus was that it was solid. I am just growing and getting a little sore. I wonder if a little deca would help with recovery.
Today my I am a little sore but my back does not feel as sore as it did a few weeks back, I am chalking it up as growing pains.
I have posted my program I follow a month or so back to get feedback and the overall consensus was that it was solid. I am just growing and getting a little sore. I wonder if a little deca would help with recovery.
Make sure u increase your food intake on lifting days. Hi carb on lifting days and low carb hi protein on non lifting days. Also don’t follow that program too long. IGF-1 would be a good option for you to try out.
Todays legs routine went well, constant growth weekly in terms of strength.
Day off tomorrow, well deserve and the water fast sounds awesome to let my body take a break from eating.
Have a great day or night, thanks for all the support
mark
5/27/24 | Protein | 65 | 70 | 35 | 70 | 65 | 305 | ||||||||||||
| Fat | 58 | 15 | 5 | 30 | 25 | 133 | |||||||||||||
| Carbs | 140 | 235 | 45 | 150 | 30 | 600 | |||||||||||||
| 6 scrambled eggs on 16 oz hashbrown rolled into large flourt toritillas with cheese and hotsauce,1 cup oatmeal, with walnuts and 1/2 tsp of wild honey, soaked in 1.5 cup of NF milk | Large recovery shake | 4.0oz chicken and sweet potato | Homemade 800 calorioe shake( Peanur butterm 2 bananas, half cup oats ground up, 2 scoops protein powder half cup whole fat yogurt, 2 cups NF milk | Grilled steak with sweet potato | |||||||||||||||
| 5/7/24 | |||||||||||||||||||
| Cardio 25 minutes, 5 minuts warm up and five cool down total of 35 minutes | |||||||||||||||||||
| Walking Lunged - weighted | 3 | 16 | 70lbs(30each) | ||||||||||||||||
| Front squat | 3 | 7,6,6 | 140 | ||||||||||||||||
| Barbell Squat close feet | 3 | 8 | 300 | I could have doen a 4th set, finally felt my hamstrings load up and my glutres it wa a great exepreince to feel that in a squat finally. | |||||||||||||||
| Sumo Squat | 3 | 8 | 225 | The squat is more manaegable for me to go deep and hit glutes than trash my CNS with adeadlifts after heavy legs. | |||||||||||||||
| Barbell Good morning | 4 | 10 | 140 | These hit my hams really well | |||||||||||||||
| Barbell Calf Raise | 4 | 20 | 250 | great pump, not as good as my Hypertrophic sets of 30 but they were solid | |||||||||||||||
Day off tomorrow, well deserve and the water fast sounds awesome to let my body take a break from eating.
Have a great day or night, thanks for all the support
mark
@man05 some days more sore than others its normal like that
day off tomorrow perfect, water fast it BUT on water fasting day drink your psyllium husk at least 50 grams, it will clean the dirty out of the digestive tract
You read my mind, was going to have it in the am like a smoothie@man05 some days more sore than others its normal like that
day off tomorrow perfect, water fast it BUT on water fasting day drink your psyllium husk at least 50 grams, it will clean the dirty out of the digestive tract
Solid progress
bro during Hurricane Season we fast like five or six days when we run out of food Lowell
impressive job on the fasting seems to be working well for you
I like your volume you're doing some good training
APPROVED LOG
It does work well but it gives me a break from eating as well, the next day after the fast my digestive system feels really clean or healthy.
Avocados, whole eggs and rice, how's that sound, Ill be so hungry tomorrow morning I can eat the ass out of a skunk.
Use Glutamine to break your fast. In fact use Glutamine immediately following every workout.
From an hour ago, I'm empty and on water, I think I have some muscle fullness do to glycogen and the heavier carbs.
With time I will easily hit 225+ as long as I 1. eat well, 2. cycle wisely, 3. take adequate time to rest and 4 lifting smart, I see no need to rush anything.
Attachments
@man05 you look REALLY good bro
just straight WOW
super shred and super lean and biggeryou're BIGGER leaner and stronger, wider shoulders and bigger arms
very impressive!!!!
Thanks man, will post pic Sunday am after I wake up. I look different midweek no weights than after 48 hours no weights. My chest gets puffy first 24 hours after push sets and by 48!it tightens up some. Sunday I should have more definition because tomorrow is a hypertrophic day.@man05 you look REALLY good bro
just straight WOW
you're BIGGER leaner and stronger, wider shoulders and bigger arms
very impressive!!!!
Thanks for the encouragement
Deffo no need to rush
Tighten up? Abs or do you mean just continual improvement and to maintain, cardio and nutrition and proper maintenance regimen with weights?
a lot of dudes end up worse because they fall off the wagon
make sure you stay on the wagon
make sure you stay on the wagon
wow you've come a long way
what do you attribute your incredible changes over the past year?
what do you attribute your incredible changes over the past year?
Bro you looking really good
you look good before but now you look more tight
you look good before but now you look more tight
APPROVED LOG
1. Diet 2. Cardio 3. Low/ moderate dosage of test and eq on this go around. But the biggest thing ever was Steve schooling me on some basic nutrition aspects clearly did heed when started enhanced lifting. Food is pivotal, Whole Foods are best I have found.
Thank you!
I activate my core on every lift, it’s made me more stable and stronger. Bent!over rows going heavy doing this my abs are on fire. Cable crunches also help me. Biggest thing I feel is diet and cardio, I basically did very little cardio last year, really a poor choice but I’m glad I’ve rebounded and gained that cardio strength back. Rogue echo bike is a real beast and tones the whole body.
Also not mentioned. My training I don’t usually go past 24 sets and I find 18 or so is great for me, I also lift only 4 days per week and I’ve learned to take a rest between sets, I already tried being Ronnie Coleman, didn’t workout for me.
And back to nutrition I’ve been eating at a surplus and am trying to eat more, muscle doesn’t grow form test alone I’ve learned
Looking really good man. You definitely have room to grow and stay lean at the same time.
That’s my plan, eq is starting to kick in more and I’m able to push more reps now, it’s an amazing compound, looks like it would benefit several other compounds out there.
Appreciate the kind words
I can tell you’re getting stronger
Todays push was fun but towards the end I gas gassed, had some shake and literally fell asleep on the bed during a work call, that nap felt great, Im finding a short rest after lifting prior to food seems to help in healing.
Hypertrophic workout accomplished chest felt sick, after a set of high reps I had crazy striations temporarily popping out on the top of my chest, ive never seen that ever in my life, even when I did heavy kettlebell training, very cool.
HEres my weights a diet for the day. Hypertrophic legs tomorrow, can't wait, I love the veins on my thighs, I am getting lean enough to rub my skin on my legs and I can see the veins and fascia underneath he surface its pretty awesome.
Thanks for all the support
Have a great day or night.
Mark
Hypertrophic workout accomplished chest felt sick, after a set of high reps I had crazy striations temporarily popping out on the top of my chest, ive never seen that ever in my life, even when I did heavy kettlebell training, very cool.
HEres my weights a diet for the day. Hypertrophic legs tomorrow, can't wait, I love the veins on my thighs, I am getting lean enough to rub my skin on my legs and I can see the veins and fascia underneath he surface its pretty awesome.
Thanks for all the support
Have a great day or night.
Mark
5/30/24 | Protein | 57 | 24 | 70 | 50 | 70 | 50 | 321 | |||||||||||||||||||||||||||||||||||||||
| Fat | 58 | 2 | 15 | 5 | 30 | 5 | 115 | ||||||||||||||||||||||||||||||||||||||||
| Carbs | 140 | 45 | 235 | 70 | 150 | 70 | 710 | ||||||||||||||||||||||||||||||||||||||||
| 5 scrambled eggs on 16 oz hashbrown ,1 cup oatmeal, with walnuts and 1/2 tsp of wild honey, soaked in 1.5 cup of NF milk | Bowl of rice cereal and protein shake | Large recovery shake | Grilled chicken and white rice | Homemade 800 calorioe shake( Peanur butterm 2 bananas, half cup oats ground up, 2 scoops protein powder half cup whole fat yogurt, 2 cups NF milk | Grilled chicken and white rice | Weights
|
@man05 Mark those are perfect results you're DOING It right
veins means you're super vascular PERFECT bro
happy to see you this level finally
@man05 Good updates so far....consistency is amazing........
Today I found hypertrophic the harder of the two leg workouts, got a little bored at the end so I did a few sets of light shoulders with dumbbells.
Sumo dumbbells can kick your butt I found out the hard way today, well worth it though.
Heres the goods on the day.
Eating REAL food makes one grow!
Im off to sleep soon, get tired working out hard, need the sleep to grow.
Current weight is up to 219 as of this morning empty after the bathroom and prior to eating food or drinking any water.
Guessing it glycogen mostly, Monday I am pushing harder.
Have a good weekend
Mark
Sumo dumbbells can kick your butt I found out the hard way today, well worth it though.
Heres the goods on the day.
| 5/31/24 | ||||||
| 5 minute cardio warmup | ||||||
| 25minutes cool down cardio | ||||||
| Walking Lunges | 3 | 30 | BW | |||
| Barbell Squat (narrow stance) | 4 | 25,25,30,35 | 225 | quads were on fire last set, felt great going down parallel | ||
| Barbell Split Squat | 3 | 16 | 115 | great movement | ||
| Dumbbell stiff leg dealift | 5 | 25 | 140 | worked my hams hard, legs were shaking on final reps of last three sets | ||
| Sumo squat dumbbell | 4 | 30,30,40,40 | 75 | just kept pushing , 90% range of motion, constant resistance | ||
| Barbell calf raise | 5 | 30,40,50,40,30 | 215 | calves were super pumped after these |
5/31/24 | Protein | 65 | 50 | 20 | 24 | 70 | 70 | 50 | 349 | ||
| Fat | 58 | 5 | 9 | 2 | 15 | 30 | 5 | 124 | |||
| Carbs | 140 | 70 | 29 | 45 | 235 | 150 | 70 | 739 | |||
| 6 eggs with 16 oz hashbrown ,1 cup oatmeal, with walnuts and 1/2 tsp of wild honey, soaked in 1.5 cup of NF milk | Grilled chicken and white rice | MRE bar easy snack | Bowl of rice cereal and protein shake | Large recovery shake | Homemade 800 calorioe shake( Peanur butterm 2 bananas, half cup oats ground up, 2 scoops protein powder half cup whole fat yogurt, 2 cups NF milk | Grilled chicken and white rice |
Eating REAL food makes one grow!
Im off to sleep soon, get tired working out hard, need the sleep to grow.
Current weight is up to 219 as of this morning empty after the bathroom and prior to eating food or drinking any water.
Guessing it glycogen mostly, Monday I am pushing harder.
Have a good weekend
Mark
You look killer man
Day off, good cardio bike for 30 minutes, rainy day, sat on my butt for the most part and watched champions league.
Meals not bad overall.
Hope you all have a great day or night, more meals tomorrow.
Mark
Meals not bad overall.
6/1/24 | Protein | 65 | 70 | 20 | 70 | 65 | 42 | 332 | |||
| Fat | 58 | 18 | 9 | 30 | 10 | 6 | 131 | ||||
| Carbs | 140 | 90 | 29 | 150 | 55 | 28 | 492 | ||||
| 6 eggs with 16 oz hashbrown ,1 cup oatmeal, with walnuts and 1/2 tsp of wild honey, soaked in 1.5 cup of NF milk | 2 Homemade burritos with grilled chicken, ground beef, hot sauce, pinch of cheese, rice and black beans in large flour toritilla | MRE bar easy snack | Homemade 850 calorie shake (tropical), 1tsp cocunut oil, cup of frozen poineapple, cup of frozen banana, 1 cup oatmeal milled to flour, 2 scoops vanilla whey, cup of yogurt greek WF, cup NF milk, 1 cup or so water. | Grilled chciekn breast with a large sweet potato | myoplex before bed |
Hope you all have a great day or night, more meals tomorrow.
Mark
@man05 eating big and sleeping big bro wow
7XX carbs WOW you're eating real big
day off is fine but cardio is perfect on day off
I was stuffed just couldn’t stop eating , the eq allows me to sit down and eat as much as I want in one setting.@man05 eating big and sleeping big bro wow
7XX carbs WOW you're eating real big
day off is fine but cardio is perfect on day off
Yeah well you told me about air fried sweet potatoes with cinnamon, I’ve honestly eaten 10-12lbsbof potatoes like that, I slice them all thin coat with a little oil then sprinkle with cinnamon and load them in the air fryer.
stick to a two or four hour time restricted diet
definitely keep your eating windows 6 hours or less
keep updating us on the fasted cardio as well
bro workouts keep the grinds going
Usually daily in the morning, I like 25-30 minutes then 5-10 before and after on leg days
I think I’m close but around 7-7.5 realistically.
APPROVED LOG
Not sure why you got 'bored'
Just sitting around can be boring for me at times.
Here the Sunday pics from 10 minutes ago, I’ve only had 6oz coffee and I used the restroom and am totally empty, still have some abdominal definition, I can easily cut this once I go back to try dose, reduce calories and keep cardio going, but I’m not ready for that.@man05 you look REALLY good bro
just straight WOW
you're BIGGER leaner and stronger, wider shoulders and bigger arms
very impressive!!!!
What’s odd is why is my weight jumped from 219 to 222? I am not bloated and it’s not possible to gain 3 lbs of muscle in a week.
Attachments
It’s called glycogen loading. I gain 10lbs in a day from carb loading.
I was wondering about that, should be helpful for tomorrows push session.
Thank you
@man05 I can safely say you look like you can step on stage at 222, you have great genetics
why did you jump to 222 because glycogen load and protein intake, you look amazing and shredded bro
super powerful bodyvery NICE!
You’re definitely on the right track!
Thanks man but I think I probably need a solid 20lbs plus for a physique class build.@man05 I can safely say you look like you can step on stage at 222, you have great genetics
why did you jump to 222 because glycogen load and protein intake, you look amazing and shredded bro
very NICE!
I just keep pushing a little at a time, funny how I haven’t even pushed heavy amounts of compounds and the growth is happening big, FOOD is the KEY!!! @stevesmi
Today a little short of goal figures, ate some sketchy bean salad and it left me gassed out and cramped up, felt it best to drink water the rest of the day. 4 Beans, vegetables, and I think the culprit was onion and garlic which I haven't eaten in months, I felt awful hours ago, better now .
6/2/24 | Protein | 50 | 40 | 20 | 40 | 70 | 75 | 295 | |||
| Fat | 18 | 6 | 8 | 6 | 30 | 15 | 83 | ||||
| Carbs | 60 | 50 | 24 | 50 | 150 | 65 | 399 | ||||
| Bowl of oats with walnuts and myoplex | Grilled chcicken and brown rice | mre bar | Grilled chcicken and brown rice | Homemade 800 calorioe shake( Peanur butterm 2 bananas, half cup oats ground up, 2 scoops protein powder half cup whole fat yogurt, 2 cups NF milk | Chicken and corn ean salad with vegetables. Too much fiber and my stoamch hurt after. |
Push session tomorrow, should be well rested and ready to go!
Chat with y'all tomorrow
Night
mark
To me eating enough food is the hard part.
Nice chest session today with some fun bicep curls towards the end, feeling pretty good and of course I ate like a machine afterwards as well.
Here are my weights and meals for the day.
Weights:
Tomorrow I will update legs routine, heavy legs are my favorite, so much so that I picked dup 2 more 45lb plates for proper goal setting
Have a great day or night
Mark
Here are my weights and meals for the day.
Weights:
| 6/3/24 | ||||||||||||||||||||||||||||||||||||||||||||||||
| 25 minute cardio | ||||||||||||||||||||||||||||||||||||||||||||||||
| Bench Press Medium Grip | 3 | 5,5,9 | 250/230 | 9 reps on 230lbs after 2 sets of 5@250lbs | ||||||||||||||||||||||||||||||||||||||||||||
| Incline bench medium grip | 3 | 6,5,4 | 210 | Brutal after heavy chest | ||||||||||||||||||||||||||||||||||||||||||||
| EZ bar over head tricep laying | 3 | 11,9,9,9 | 75,85 | First set @75 last three @85 love the movement | ||||||||||||||||||||||||||||||||||||||||||||
| Barbell bentover row | 4 | 9,8,6,4 | 210 | crushed by these today | ||||||||||||||||||||||||||||||||||||||||||||
| Chest supportd Row | 3 | 10,10,8 | 170(85ea) | Could have done a 4th set, felt strong on these, total control of movement | ||||||||||||||||||||||||||||||||||||||||||||
| Hammer Curl | 3 | 20,30,26 | 100(50ea) | Just started repping these out slow and controlled, went for 30 on last set but blew up, arms could not move anymore. | ||||||||||||||||||||||||||||||||||||||||||||
| Barebell upright row | 3 | 10 | 105 | Nice and smooth reps, last few rep of set 3 had to pause on them as I was getting fatigued. | ||||||||||||||||||||||||||||||||||||||||||||
Meals:
|
Tomorrow I will update legs routine, heavy legs are my favorite, so much so that I picked dup 2 more 45lb plates for proper goal setting
Have a great day or night
Mark
@man05 you did well today MarkNice chest session today with some fun bicep curls towards the end, feeling pretty good and of course I ate like a machine afterwards as well.
Here are my weights and meals for the day.
Weights:
6/3/24 25 minute cardio Bench Press Medium Grip 5,5,9 250/230 9 reps on 230lbs after 2 sets of 5@250lbs Incline bench medium grip 6,5,4 Brutal after heavy chest EZ bar over head tricep laying 11,9,9,9 75,85 First set @75 last three @85 love the movement Barbell bentover row 9,8,6,4 210 crushed by these today Chest supportd Row 10,10,8 170(85ea) Could have done a 4th set, felt strong on these, total control of movement Hammer Curl 20,30,26 100(50ea) Just started repping these out slow and controlled, went for 30 on last set but blew up, arms could not move anymore. Barebell upright row Nice and smooth reps, last few rep of set 3 had to pause on them as I was getting fatigued. Meals:
6 eggs with 16 oz hashbrown ,1 cup oatmeal, with walnuts and 1/2 tsp of wild honey, soaked in 1.5 cup of NF milk Grilled chcicken and sweet potato Large recovery shake Grilled chcicken and sweet potato Homemade 800 calorioe shake( Peanur butterm 2 bananas, half cup oats ground up, 2 scoops protein powder half cup whole fat yogurt, 2 cups NF milk
Tomorrow I will update legs routine, heavy legs are my favorite, so much so that I picked dup 2 more 45lb plates for proper goal setting
Have a great day or night
Mark
and you look amazing , you're really becoming a TRUE beast with this diet and training
Thanks man, Whole Foods are amazing and belong in every diet along with water and proper supplements in my opinion.
EQ is phenomenal and I’ll definitely run it again down the road.
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