Test, Mast, HGH, Insulin Log

[Trenasauraus]

Start Date: 1st January

Age: 39

Weight: 90kg

Body Fat: 10%

Cycle Experience: 6th cycle, TRT for 4 years

Goal: Cut down bodyfat while preserving lean mass and minimizing side effects.

Sponsor: @OdinLabsRep (all compounds provided)

Proposed Cycle (sponsored by @OdinLabsRep )
• Testosterone Enanthate – 600mg/week
• Masteron Enanthate – 400mg/week
• HGH – 4iu before bed daily
• Long Acting Insulin – 1iu per 25g carbs daily before breakfast and training

(Full bloodwork pre, mid, and post cycle will be shared to keep this transparent.)

Goal: Gain 10kg over 16 weeks with minimal fat gain while maximizing performance, recovery, and lean mass.

Training Plan

Split: 5-day hypertrophy program with progressive overload and weak-point emphasis.

Day 1 — Chest & Triceps

• Bench Press – 4×8–10
• Incline Dumbbell Press – 4×10–12
• Cable Fly – 4×12–15
• Tricep Dips – 3×12–15
• Rope Pushdowns – 4×12–15

Day 2 — Back & Biceps

• Deadlifts – 4×6–8
• Pull-Ups – 3×10–12
• Barbell Rows – 4×8–10
• Hammer Curls – 4×12–15
• Preacher Curls – 4×12–15

Day 3 — Rest / Active Recovery

• Light cardio, stretching, mobility

Day 4 — Shoulders & Abs

• Overhead Press – 4×8–10
• Lateral Raises – 4×12–15
• Rear Delt Fly – 4×12–15
• Weighted Plank – 3×60s
• Cable Crunches – 3×15–20

Day 5 — Legs

• Squats – 4×8–10
• Romanian Deadlifts – 4×10–12
• Walking Lunges – 4×12–15/leg
• Leg Press – 3×15–20
• Calf Raises – 4×20–25

Day 6 — Arms & Abs

• Barbell Curls – 4×10–12
• Skull Crushers – 4×10–12
• Incline DB Curls – 4×12–15
• Overhead Tricep Extensions – 4×12–15
• Hanging Leg Raises – 4×15–20

Day 7 — Rest / Active Recovery

Cardio

• 3 × 30-minute steady-state sessions per week
• Optional: incline walking, cycling, stepper

Diet Plan (Lean Mass Phase)

Estimated Calories: ~3,800/day (adjust weekly based on weight gain)

Macros:

• Protein: 260–280g
• Carbs: 450–500g
• Fats: 90–100g

Meal Plan Example

Meal 1:

• 6 eggs
• 100g oats w/ berries

Meal 2 (Pre-Workout):

• 200g chicken breast
• 200g jasmine rice
• Vegetables

Meal 3 (Post-Workout):

• 50g whey isolate
• 90g cream of rice
• Banana

Meal 4:

• 250g lean beef or turkey
• 150g rice or pasta
• Mixed vegetables

Meal 5:

• 200g salmon or steak
• Salad with olive oil & avocado

Meal 6 (Before Bed):

• 200g Greek yogurt
• Mixed nuts or peanut butter

Monitoring

• Starting physique photos (front/side/back)
• Body composition scans at Week 0, Week 8, and Week 16
• Weekly weigh-ins
• Strength tracking on all major lifts
• Sleep, recovery, and stress logs
• Adjustments to calories and training volume as needed

Weekly Log Updates Will Include:

• Weight changes
• Strength progression
• Training performance
• Recovery and sleep quality
• Nutrition consistency
• Any adjustments to calories or cardio
• Mid-phase evaluations

 

[the_alcatraz]

Start Date: 1st January

Age: 39

Weight: 90kg

Body Fat: 10%

Cycle Experience: 6th cycle, TRT for 4 years

Goal: Cut down bodyfat while preserving lean mass and minimizing side effects.

Sponsor: @OdinLabsRep (all compounds provided)

Proposed Cycle (sponsored by @OdinLabsRep )
• Testosterone Enanthate – 600mg/week
• Masteron Enanthate – 400mg/week
• HGH – 4iu before bed daily
• Long Acting Insulin – 1iu per 25g carbs daily before breakfast and training

(Full bloodwork pre, mid, and post cycle will be shared to keep this transparent.)

Goal: Gain 10kg over 16 weeks with minimal fat gain while maximizing performance, recovery, and lean mass.

Training Plan

Split: 5-day hypertrophy program with progressive overload and weak-point emphasis.

Day 1 — Chest & Triceps

• Bench Press – 4×8–10
• Incline Dumbbell Press – 4×10–12
• Cable Fly – 4×12–15
• Tricep Dips – 3×12–15
• Rope Pushdowns – 4×12–15

Day 2 — Back & Biceps

• Deadlifts – 4×6–8
• Pull-Ups – 3×10–12
• Barbell Rows – 4×8–10
• Hammer Curls – 4×12–15
• Preacher Curls – 4×12–15

Day 3 — Rest / Active Recovery

• Light cardio, stretching, mobility

Day 4 — Shoulders & Abs

• Overhead Press – 4×8–10
• Lateral Raises – 4×12–15
• Rear Delt Fly – 4×12–15
• Weighted Plank – 3×60s
• Cable Crunches – 3×15–20

Day 5 — Legs

• Squats – 4×8–10
• Romanian Deadlifts – 4×10–12
• Walking Lunges – 4×12–15/leg
• Leg Press – 3×15–20
• Calf Raises – 4×20–25

Day 6 — Arms & Abs

• Barbell Curls – 4×10–12
• Skull Crushers – 4×10–12
• Incline DB Curls – 4×12–15
• Overhead Tricep Extensions – 4×12–15
• Hanging Leg Raises – 4×15–20

Day 7 — Rest / Active Recovery

Cardio

• 3 × 30-minute steady-state sessions per week
• Optional: incline walking, cycling, stepper

Diet Plan (Lean Mass Phase)

Estimated Calories: ~3,800/day (adjust weekly based on weight gain)

Macros:

• Protein: 260–280g
• Carbs: 450–500g
• Fats: 90–100g

Meal Plan Example

Meal 1:

• 6 eggs
• 100g oats w/ berries

Meal 2 (Pre-Workout):

• 200g chicken breast
• 200g jasmine rice
• Vegetables

Meal 3 (Post-Workout):

• 50g whey isolate
• 90g cream of rice
• Banana

Meal 4:

• 250g lean beef or turkey
• 150g rice or pasta
• Mixed vegetables

Meal 5:

• 200g salmon or steak
• Salad with olive oil & avocado

Meal 6 (Before Bed):

• 200g Greek yogurt
• Mixed nuts or peanut butter

Monitoring

• Starting physique photos (front/side/back)
• Body composition scans at Week 0, Week 8, and Week 16
• Weekly weigh-ins
• Strength tracking on all major lifts
• Sleep, recovery, and stress logs
• Adjustments to calories and training volume as needed

Weekly Log Updates Will Include:

• Weight changes
• Strength progression
• Training performance
• Recovery and sleep quality
• Nutrition consistency
• Any adjustments to calories or cardio
• Mid-phase evaluations

good log bro
but we need to get some pics of u face blurred up to approve the log
can you post them pls?