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Those abs look killer bro......
Approved Log My 2024 Testosterone Equipoise cycle Log
- Thread starter man05
- Start date
Make sure you have an excellent weekend and keep it up
if you want to add something you can always add some body weight exercises
bro I think your workouts on point keep pushing it
I’m adding dips next week after incline press movements on the high rep days, how’s that sound?
Taking the weekend off to watch my oldest daughter’s team play state cup soccer match.
Plan to grill a nice steak Sunday maybe have some fish Saturday.
And cardio Saturday
Pretty chill weekend
Numbers looks incredible........
Thanks man, I would like to hit 225 incline as a goal, 275 flat, just takes time, food and rest.
APPROVED LOG
NIce high rep legs today, some days I just want to keep doing reps today was one of those days.
Meals are mostly complete, I projected my dinner of a homemade burrito but I will possibly have a snack later.
Meals were enjoyable, eating real food trumps shakes any day, hard to believe I tried to run a deca cycle on egg whites and whey alone, LOL, never again.
IM gonna sleep in until 6am tomorrow and get extra rest for once, my legs are gassed.
IM thinking maybe I take my calves out of Leg day and do them stand alone M/W or F since they are easy to work and then supplement my legs with another specific exercise, any thoughts on that or leave it alone? I am only hitting biceps once per week, I go heavy when I do that enough volume? I find Barbell rows hit biceps pretty good and I usually get killer arm pumps just origin chest and barbell uprights.I am actually pretty proportionate across the board which is super awesome right now.
You guys take it easy and have a great weekend, thanks for the support.
mark
Meals are mostly complete, I projected my dinner of a homemade burrito but I will possibly have a snack later.
| 5/17/24 | ||||||||
| 30 minutes steady state cardio fasted | ||||||||
| Walking weighted lunges with bodyweight | 3 | 30 steps | BW | |||||
| Barbell Squat | 3 | 20 | 210 | Thesea re really enjoyable, I think I need to up a set or reps. | 225 | |||
| Dumbbell stiff legged | 5 | 15 | 140 (70ea) | These hit really well | 85 | |||
| Dumbbell Glute raise single leg | 4 | 20 | 50lb | Nice isolation | 185 | |||
| Barebell Calf raise | 4 | 30 | 190 | 200 |
Meals were enjoyable, eating real food trumps shakes any day, hard to believe I tried to run a deca cycle on egg whites and whey alone, LOL, never again.
5/17/24 | Protein | 45 | 70 | 65 | 30 | 12 | 65 | 20 | 262 | ||
| Fat | 48 | 15 | 5 | 6 | 45 | 30 | 9 | 110 | |||
| Carbs | 80 | 235 | 45 | 12 | 50 | 45 | 29 | 416 | |||
| 5 scrambled eggs on 16 oz hashbrown with ketchup,1 cup oatmeal, with walnuts and dried cherries | Large recovery shake | Steamed chicken breast with large sweet potato | Grilled chicken breast sandwhich without most of the bun | Walnuts 1cup and 4 tangerines | Grilled chicken burrito with black beans, cheese, salsa and avocado, hand rolled at home. | MRE bar as desert |
IM thinking maybe I take my calves out of Leg day and do them stand alone M/W or F since they are easy to work and then supplement my legs with another specific exercise, any thoughts on that or leave it alone? I am only hitting biceps once per week, I go heavy when I do that enough volume? I find Barbell rows hit biceps pretty good and I usually get killer arm pumps just origin chest and barbell uprights.I am actually pretty proportionate across the board which is super awesome right now.
You guys take it easy and have a great weekend, thanks for the support.
mark
Hope they win!!!
Same, thanks man!
@man05 no keep calves in leg day bro thats better
like pump them even harder
and diet on point add a protein shake though 1 more
Nice day off today, will hit 30 minutes easy cardio tomorrow.
I had steak today will need to eat more steak tomorrow along with whole eggs.
Hope you gents have a great night, will update meals and cardio tomorrow.
My oldest girls team won quarterfinals now to semis tomorrow.
Have a great night
Cardio
My daily feedings
I had steak today will need to eat more steak tomorrow along with whole eggs.
Hope you gents have a great night, will update meals and cardio tomorrow.
My oldest girls team won quarterfinals now to semis tomorrow.
Have a great night
Cardio
| 5/17/24 |
| Took day totally off today, will do some cardio on Sunday. |
My daily feedings
5/18/24 | Protein | 47 | 20 | 8 | 60 | 70 | 20 | 45 | 57 | 260 | |
| Fat | 27 | 9 | 27 | 18 | 5 | 9 | 30 | 5 | 94 | ||
| Carbs | 45 | 29 | 55 | 40 | 45 | 29 | 60 | 75 | 304 | ||
| Myoplex, 1 cup oatmeal, with walnuts and dried cherries | MRE bar easy snack | 4 tangerines and half cup walnuts' | Tbone steak with medium sweet potato | Steamed chicken breast with large sweet potato | MRE bar, my hunger is out of control today. | 6 scrambled eggs and 14oz of shredded white potato with some ketchup | Cheated with a MRE shake and some NF milk mixed in, very tasty shake, nice desert sanck whatever. |
Even on the weekends?
I can do that, no problem.
I shoot for 30 daily unless I’m doing Tabata intervals. From what I’ve read steady state cardio is optimal for equipose can you confirm that?
A great result for the daughter
i would recommend mixing up cardio. interval HIT training, long slow distance LSD, tempo jogging, hill running, bicycling, swimming etc. on EQ it will be good for any of those and keep you in really good shape.. i just did a really tough bicycle trail downhill yesterday, was in a sweat and heart was pumping.
APPROVED LOG
Awesome to hear your daughter won!!! Hopeful They can take it all the way
bro want to see you hit the tren next go around
you are doing perfect you can always lower the EQ those if the appetite is annoying you
I like to do some fun cardio on the weekends outside
I have 2 bottles of try tren waiting for down the road
Great Sunday except daughter team eliminated, oh. well great season for her, tryouts are next for her.
Cardio easy 30 minutes on the wind bike, Best Buy of the year! humid weather no biggie ride the wind bike, stay cool as long a you don't stop.
Meals felt pretty good today
Tomorrow is push day, bumping weights and going to push hard. week 5 starts tomorrow, bloods in a few weeks, feeling pretty good, mostly flat abdomen, slight bloat( flat but abdominal separations a little muted ) possibly due to the carbs, strength feels good, joints feel good, 12.5 masin eod so far, no issues.
Chat with y'all tomrorow
mark
Cardio easy 30 minutes on the wind bike, Best Buy of the year! humid weather no biggie ride the wind bike, stay cool as long a you don't stop.
Meals felt pretty good today
5/19/24 | Protein | 52 | 20 | 8 | 57 | 55 | 20 | 55 | 24 | 291 | |
| Fat | 48 | 9 | 27 | 5 | 5 | 15 | 5 | 2 | 116 | ||
| Carbs | 80 | 29 | 55 | 75 | 45 | 20 | 40 | 4 | 348 | ||
| 6 scrambled eggs on 16 oz hashbrown with ketchup,1 cup oatmeal, with walnuts and dried cherries | MRE bar easy snack | 4 tangerines and half cup walnuts' | MRE shake, hard to eat today as it got hot. | chicken breast and med sweet potato | tuna and vegetable salad | grilled chicken and two russet potatos | whey shake before bed |
Tomorrow is push day, bumping weights and going to push hard. week 5 starts tomorrow, bloods in a few weeks, feeling pretty good, mostly flat abdomen, slight bloat( flat but abdominal separations a little muted ) possibly due to the carbs, strength feels good, joints feel good, 12.5 masin eod so far, no issues.
Chat with y'all tomrorow
mark
@man05 easy 30min cardio but good for you
perfect food day PUSH it hard
and bloat is carb related for sure
you gotta get some fiber in there psyllium husk
Decent push session, would have liked more but Ill take it.
Bent over barbell row almost at body weight, pretty cool, I want more though.
Here are my weights and meals for the day.
Meals
I very much enjoy my breakfast each day, the oats keep me regular and the starch and protein fuel me.
I plan to alternate some brown rice with vegetables as well, potatoes especially sweet potatoes are just so darn easy to cook and eat.
Have an awesome night, will post tomorrow with leg workout update. I think I need to add in some shrugs to work the upper trapezius, the cramping I have experienced is located directly in the rhomboid major, when I perform the heavy chest supported rows I can feel the muscle stretching out and that feels really good. Not sure if this is a muscular imbalance or some sort of cramp as a result of something else. It does not hurt as in pain just like. cramp.
Have a great night guys
mark
Bent over barbell row almost at body weight, pretty cool, I want more though.
Here are my weights and meals for the day.
| 5/20/24 | ||||||
| 30 minutes cardio zone 2/3 easy | ||||||
| Bench Press Medium Grip | 3 | 6 | 240 | I tried smelling salts for the first time on set 3, what a trip. | ||
| Bench Press incline Medium grip | 3 | 7,6,6 | 200 | Felt good, last weeks 200 felt better. | ||
| JM Press | 2 | 85 | this movement helps my press | |||
| Barbell Bentover row | 4 | 6,5,5,5 | 215 | |||
| Chest supported Row | 3 | 8 | 170(85 each) | Big jump here, felt strong, last set was difficult, could really feel in my back. | ||
| Hammer Curl | 3 | 10 | 50 | My once per week Bivep fix | ||
| Barbell Upright | 3 | 8 | 105 | Loving this movement, so simple, so smooth and these were hard today | ||
| Flat Bench High rep | 1 | 55 | 135 | I felt like I could just keep going, controlled movements all the way. |
Meals
5/20/24 | Protein | 52 | 70 | 55 | 28 | 50 | 65 | 320 | |||
| Fat | 48 | 15 | 5 | 38 | 10 | 5 | 121 | ||||
| Carbs | 80 | 235 | 45 | 79 | 35 | 75 | 549 | ||||
| 6 scrambled eggs on 16 oz hashbrown with ketchup,1 cup oatmeal, with walnuts and dried cherries | Large recovery shake | chicken breast and med sweet potato | 4 tangerines and half cup walnuts' and MRE bar | Chicken breast and half of a large sweet potato | NF milk, whey shake, 4 grams of sugar only. |
I plan to alternate some brown rice with vegetables as well, potatoes especially sweet potatoes are just so darn easy to cook and eat.
Have an awesome night, will post tomorrow with leg workout update. I think I need to add in some shrugs to work the upper trapezius, the cramping I have experienced is located directly in the rhomboid major, when I perform the heavy chest supported rows I can feel the muscle stretching out and that feels really good. Not sure if this is a muscular imbalance or some sort of cramp as a result of something else. It does not hurt as in pain just like. cramp.
Have a great night guys
mark
@man05 i like oatmeal with protein for breakfast too btw bro it works well
and stick to this diet if you like it perfect
cars high protein over 300grams that makes you EF protein king
Good leg day today, I am actually tired from todays session.
Maybe my protein is too high then?
Decent leg session today, Im pretty tired actually.
Maybe I don’t need protein this high?
Weights felt good today
I am open to suggestions or improvements as needed, thank you for your support.
So far I have gained a couple pounds, still mostly tight, no bloat or swelling, some vascularity increase, appetite increase, and shoulder have a. different look I noticed today.
mark
Maybe my protein is too high then?
Decent leg session today, Im pretty tired actually.
Maybe I don’t need protein this high?
5/21/24 | Protein | 52 | 70 | 55 | 10 | 52 | 65 | 304 | |||
| Fat | 48 | 15 | 10 | 27 | 6 | 5 | 111 | ||||
| Carbs | 80 | 235 | 60 | 50 | 32 | 45 | 502 | ||||
| 6 scrambled eggs on 16 oz hashbrown with ketchup,1 cup oatmeal, with walnuts and dried cherries | Large recovery shake | Two hand rolled chicken burritos plain | Walnuts and 4 tangerines | Easy shake with NF milk and vegan protein, meal was on the go. | Grilled chciken breast and russet potatos plain |
Weights felt good today
| 5/21/24 | |||||||
| 5 Minutes cardio before legs then 20 minutes cardio after legs | |||||||
| Walking Lunged - weighted | 3 | 14 | 70lbs(30each) | ||||
| Front squat | 3 | 8, 6 ,6 | 135 | Im here for a few weeks, these were tough | |||
| Barbell Squat close feet | 3 | 8 | 295 | Didn’t seem to bad but hours later Im pretty tired. | |||
| Deadlift Sumo | 3 | 8 | 245 | More doable thatn 265 and not as taxign on CNS, when I hit hard CNS stim I shutdown phjysically. | |||
| Barbell Good morning | 3 | 8 | 135 | Will bump to 155, thee are killer and I get a good stretch as I keep my chest arched up and legs slight bent. | |||
| Barbell Calf Raise | 3 | 20 | 245 | These felt pretty good today |
I am open to suggestions or improvements as needed, thank you for your support.
So far I have gained a couple pounds, still mostly tight, no bloat or swelling, some vascularity increase, appetite increase, and shoulder have a. different look I noticed today.
mark
I’m on it tomorrow morning, about 1/4” thick or thinner? Then coats with coconut oil and dust with cinnamon?
Steve your making me hungry man!
Always want more
Killer
bro looking good I like how you pound your body
definitely good you're exercising is looking perfect
love what you're doing keep up the good work
APPROVED LOG
Amazing work so far dude.....good going..........
Air fryers are amazing
Good food today and nice weight session. A little disappointed with my flat bench performance, last week I crushed 185 @20reps today @195 not so high, I will work on this number for another week or so. Would drop sets on the high rep days be a good option to mix things up once a month or so?
Weights
Tomorrow is legs and I definitely feel ready for some high rep action, will post my update tomorrow. Going to split cardio half before legs and half after legs. Today I could definitely feel the endurance of EQ kicking in, that with more cardio and I can push a lot harder and it's sustainable. Im goin to get shredded post cycle on my cruise on low test and tons of cardio, this is the first time I have actually seen everything come together in terms of compounds, training and diet, than you all of your support and suggestions.
Mark
Weights
5/23/24 | Protein | 52 | 35 | 24 | 70 | 50 | 35 | 50 | 316 | ||
| Fat | 48 | 5 | 2 | 15 | 8 | 5 | 5 | 88 | |||
| Carbs | 80 | 30 | 25 | 235 | 45 | 40 | 75 | 530 | |||
| 6 scrambled eggs on 16 oz hashbrown with ketchup,1 cup oatmeal, with walnuts and dried cherries | chicken breaast and sweet potato | Whey shake and rice cake before lifting | Large recovery shake | Grilled chicken breast, Sweet potato, pinch of cheese and hot sauce | Chicken and rice casserole my wife made, low sodium, fresh vegetables in it | protein shake |
| 5/23/24 | ||||||
| 25 minutes cardio | ||||||
| Bench Press Medium grip | 3 | 15,14,14 | 195 | This week felt harder than last week during high reps | ||
| Invcline bench press | 3 | 18,20,19 | 150 | My arms felt more fatigued today during these sets | ||
| Bench Medium grip high reps | 2 | 35,23 | 150 | Was pretty fried after these | ||
| Dumbbell Upright row | 3 | 15 | 80(40each) | Just grabbed ahold and pulled up, last set was hard, last few reps I was so fatigued | ||
| Meadows row | 3 | 15 | 55 | These felt about right, would have probably gone 20 reps, will bump to 60 next week. | ||
| Dumbbell skull crushers | 3 | 20,20,15 | 70lbs(30 each) | Bring the pain | ||
| Glose grip landmine row | 3 | 15 | 140 | about right | ||
| Dips | 2 | 20 | BW | These were tough, miss them | ||
| Cable Triceps pushdown | 3 | 20 | 55 | These felt great |
Tomorrow is legs and I definitely feel ready for some high rep action, will post my update tomorrow. Going to split cardio half before legs and half after legs. Today I could definitely feel the endurance of EQ kicking in, that with more cardio and I can push a lot harder and it's sustainable. Im goin to get shredded post cycle on my cruise on low test and tons of cardio, this is the first time I have actually seen everything come together in terms of compounds, training and diet, than you all of your support and suggestions.
Mark
Don't worry about your bench. You did good. You increased the weight by over 5% from last week. Thats a big jump from one week to the next. Next week with the same weight shoot for close to 18 reps then the following week 20 reps and then increase it again. Progress is progress.
@man05 dont be disappointed , bench will go up in time 195 is high enough, you just need time bro
dont rush it pleaseeq is kicking and will kick in more, just make sure your protein stays high on the stack
Thank goodness it's Friday, hammered my legs today, whenever I think heavy is easy it hurts and whenever I think high rep is easier it hurts as well. Legs will recover just fine, my chest is super sore from yesterday, waiting for the Test to kick in and help me heal up.
Anything else I can do to increase recovery? I have found that more intense high rep sets sometimes leaves me not 100% on Mondays push.
Here are weights and meals for the day, I plan on eating on big on the weekends as well.
Weights:
Meals:
I will update Cardio and meals tomorrow, have a great night, Im exhausted and need to go to sleep now.
Have a great night or day.
Mark
Anything else I can do to increase recovery? I have found that more intense high rep sets sometimes leaves me not 100% on Mondays push.
Here are weights and meals for the day, I plan on eating on big on the weekends as well.
Weights:
| 5/24/24 | ||||||||
| Cardio 35 minutes total; 25 minutes steady state cardio fasted, 10 minutes stedy state easy after lifting. | ||||||||
| Walking lunges with bodyweight | 4 | 30 steps | BW | |||||
| Barbell Squat | 4 | 25,25,23,20 | 215 | These were hard today | ||||
| Barbell Split Squat | 3 | 15 | 115 | manageable | ||||
| Dumbbell stiff legged | 4 | 25 | 140 (70ea) | I get time under tenison on this movement and bench now, its very clear, nice and slow down and I get sore hams every time. | ||||
| Dumbbell Glute raise single leg | 3 | 15 | 25 | Harder than they appear | ||||
| Barebell Calf raise | 4 | 30 | 230 | Last set my calves felt like they were going to explode. |
Meals:
5/24/24 | Protein | 52 | 24 | 70 | 70 | 17 | 9 | 65 | 25 | 332 | |
| Fat | 48 | 2 | 15 | 10 | 18 | 34 | 18 | 3 | 148 | ||
| Carbs | 70 | 40 | 235 | 60 | 47 | 55 | 45 | 35 | 587 | ||
| 6 scrambled eggs on 16 oz hashbrown with ketchup,1 cup oatmeal, with walnuts and 1/2 tsp of wild honey, soaked in 1.5 cup of NF milk | rice cereal and whey shake before lifting | Large recovery shake | Grilled chicken and rice | Brocolli and cheese with organic rice pasta (closet ive ever gotten to a cheat meal in over a year. | 1/2 cup walnuts and 4 tangerines | Steak and sweet potato | protein shake |
I will update Cardio and meals tomorrow, have a great night, Im exhausted and need to go to sleep now.
Have a great night or day.
Mark
High carbs and protein will speed up recovery time. You’re doing everything perfect right now. Don’t worry so much.
Imo the key to recovery is the first few hours after training. Make sure and get as much carbs as you can as your body will triple its glycogen loading capibility during the 5 hours post workout. This is when you force feed.
What time of the day do you train and when do u go to bed?
Imo the key to recovery is the first few hours after training. Make sure and get as much carbs as you can as your body will triple its glycogen loading capibility during the 5 hours post workout. This is when you force feed.
What time of the day do you train and when do u go to bed?
I’m taking in close to 300 carbs and 100 protein that first hour. I stretched chest on opposing sides of a door frame last and that helped, I woke up and mostly pain free. DOMS is 48 hours later correct? My legs bounce back super fast but chest is sore longer, but I am growing which is nice.
Mark @man05 your training impressive today legs are the right way.
what can you do to increase recovery? you already doing it bro
high protein high carbs you on top of it
just takes time
what can you do to increase recovery? you already doing it bro
high protein high carbs you on top of it
just takes time
you can stay with the foods you got now, dont cut yet
we still growing
Correct, just talking out loud, im enjoying eating too much to stop.you can stay with the foods you got now, dont cut yet
Taking the day off of any cardio, just relaxing and and resting.
Good meals today
Ill update tomorrow with meals and some cardio.
Have a great evening or morning.
Mark
Good meals today
5/24/24 | Protein | 52 | 50 | 20 | 19 | 65 | 17 | 60 | 24 | 307 | |
| Fat | 48 | 18 | 9 | 45 | 2 | 18 | 10 | 2 | 152 | ||
| Carbs | 70 | 50 | 29 | 78 | 40 | 47 | 45 | 10 | 369 | ||
| 6 scrambled eggs on 16 oz hashbrown with ketchup,1 cup oatmeal, with walnuts and 1/2 tsp of wild honey, soaked in 1.5 cup of NF milk | Large turkey sandwhich naturallly cured meat), swiss and mayo and whole wheat bread | MRE bar easy snack | 1/2 cup walnuts and 4 tangerines, wize bar as a snack | Fruit smoothie and vegan protein with whey. | Brocolli and cheese with organic rice pasta (closet ive ever gotten to a cheat meal in over a year. | whey shake |
Ill update tomorrow with meals and some cardio.
Have a great evening or morning.
Mark
bro send some of those goodies my way
love to see successful people
food is definitely top shelf
APPROVED LOG
Friday night both pecs cramped up, a lat and then both my brachialas lol
It's working if you are growing! Keep it up brother.
Nice relaxing weekend with family, I ate better this weekend than last.
I am roughly 1/3 into this cycle and really enjoying it so far, hopefully as my diet continues I will have continued growth.
I will post tomorrows push update tomorrow evening , have a pleasant weekend or extended weekend if your in the states.
Mark
Diet
I am roughly 1/3 into this cycle and really enjoying it so far, hopefully as my diet continues I will have continued growth.
I will post tomorrows push update tomorrow evening , have a pleasant weekend or extended weekend if your in the states.
Mark
Diet
5/25/24 | Protein | 65 | 50 | 70 | 45 | 19 | 60 | 309 | |||
| Fat | 58 | 5 | 30 | 22 | 45 | 5 | 165 | ||||
| Carbs | 140 | 50 | 150 | 55 | 78 | 75 | 548 | ||||
| 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 | Grilled chciken 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 | Brown rice, avocado, fresh salsa, grilled chicken, mixed well, pretty good 4/5 stars. | 1/2 cup walnuts and 4 tangerines, wize bar as a snack |
@man05 you're doing well even on days off I like that bro
staying high protein is KEY, over 300 beast it
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