Approved Log Testosterone EQ NPP Lean Gains Cycle Log

[waggat]

Hi all,

I've been on Evo since August last year and am going to start a log on EF.

Background:

• 48 years old
• Prior to lifting a was very skinny (6'3" and 65kg)
• Started lifting at 25
• Made good gains over the years but still doesn't look like much due to my frame
• Natural until last year
• Started TRT in June last year
• Ran first cycle of Test and EQ from September to December last year and went from 97kg to 89kg
• Have been cruising on 175mg Test E and 60mg EQ since then

Have just started my current cycle which is as follows: 400mg Test E, 200mg EQ and 200mg NPP.

Goal is lean gains.

Training is pull, push, legs five days a week.

Cardio is 10 mins before workout, 20 mins after workout and 30 mins on non workout days. I also do stretching on workout days.

Todays workout as follows:

1) Single arm pulldown (kg)
Warmups, 25x12, 30x10, 35x9

2) Seated row (kg)
Warmups, 77x11, 80x7

3) Meadows row (kg excl. bar)
Warmups, 30x11, 32.5x9

4) Rack pull (kg)
One rest pause set - 105kgx9

5) Reverse crunches (BW)
14, 11, 7

6) DB hammer curls (kg db's)
Warmups, 17.5x11, 20x8

7) Bayesian curls (kg each side)
5x18, 5x16

Macros will be as follows:

P - 250g
C - 360g
F - 100g

Meals as follows:

1) Pre workout
5 rice crackers with honey

2) Workout
EAA's, dextrose and maltodextrin

3) Post workout
Protein water and a banana

4) Breakfast
Rice, protein powder, mixed nuts, cottege cheese and frozen berries
2 x eggs

5) Lunch
Rice, chicken/beef/pork, veggies
Mixed nuts

6) Dinner
This is the one meal that varies
Rice/potatoes/sweet potatoes
Chicken/beef/pork
Veggies
Protein powder, greek yoghurt, almond butter


Current physique shown below:

 

[abolone]

Welcome to elitefitness brother. Following along, I always get motivated by those older then i.. hopefully when im your age im still doing this stuff

 

[waggat]

Welcome to elitefitness brother. Following along, I always get motivated by those older then i.. hopefully when im your age im still doing this stuff

Thanks mate. Yeah I definitely get inspired by the older guys getting after it. I plan on weight training for as long as I'm capable.

 

[Demon_throne]

Hi all,

I've been on Evo since August last year and am going to start a log on EF.

Background:

• 48 years old
• Prior to lifting a was very skinny (6'3" and 65kg)
• Started lifting at 25
• Made good gains over the years but still doesn't look like much due to my frame
• Natural until last year
• Started TRT in June last year
• Ran first cycle of Test and EQ from September to December last year and went from 97kg to 89kg
• Have been cruising on 175mg Test E and 60mg EQ since then

Have just started my current cycle which is as follows: 400mg Test E, 200mg EQ and 200mg NPP.

Goal is lean gains.

Training is pull, push, legs five days a week.

Cardio is 10 mins before workout, 20 mins after workout and 30 mins on non workout days. I also do stretching on workout days.

Todays workout as follows:

1) Single arm pulldown (kg)
Warmups, 25x12, 30x10, 35x9

2) Seated row (kg)
Warmups, 77x11, 80x7

3) Meadows row (kg excl. bar)
Warmups, 30x11, 32.5x9

4) Rack pull (kg)
One rest pause set - 105kgx9

5) Reverse crunches (BW)
14, 11, 7

6) DB hammer curls (kg db's)
Warmups, 17.5x11, 20x8

7) Bayesian curls (kg each side)
5x18, 5x16

Macros will be as follows:

P - 250g
C - 360g
F - 100g

Meals as follows:

1) Pre workout
5 rice crackers with honey

2) Workout
EAA's, dextrose and maltodextrin

3) Post workout
Protein water and a banana

4) Breakfast
Rice, protein powder, mixed nuts, cottege cheese and frozen berries
2 x eggs

5) Lunch
Rice, chicken/beef/pork, veggies
Mixed nuts

6) Dinner
This is the one meal that varies
Rice/potatoes/sweet potatoes
Chicken/beef/pork
Veggies
Protein powder, greek yoghurt, almond butter


Current physique shown below:

View attachment 169840

View attachment 169841

The fuck you doing over here apart from spreading your sexiness

 

[Allupfromhere]

Lets get it King

 

[waggat]

Push workout this morning.

Still easing back into pressing from a shoulder tendon issue. Slowly getting there.

Very low incline DB press (kg DB's)
Warmups, 22.5x6, 27.5x9, 27.5x9

Hammer Strength Incline (kg each side)
One cluster set with 20s rest between sets
Warmups, 30x9, 30x5, 30x4

Machine reverse fly (lb)
Warmup, 95x25, 95x24

Kneeling landmine press (kg excl. bar)
Warmups, 15x10, 17.5x9

DB lateral raise (kg DB's)
Warmup, 6x20, 6x18

Tricep pushdown (kg)
Warmups, 27.5x10, 32.5x13, 35x10

PJR pullover extension (kg)
Warmup, 30x10, 30x10

 

[MUSTANG_18]

weclome to EF

 

[waggat]

weclome to EF

Thanks mate!

 

[waggat]

Lets get it King

Sounds good mate. Really keen at the moment which is a good feeling.

Any idea how to get the log approved?

 

[Allupfromhere]

Sounds good mate. Really keen at the moment which is a good feeling.

Any idea how to get the log approved?

Log approval takes some time here at ef, Its not like evo. Ef like to say a log keep active for 1-2weeks before approval bruz

 

[waggat]

Had an awesome leg workout this morning.

Structure for leg days is like this:

10 min incline treadmill warmup

Foam rolling and dynamic flexibility

Workout

20 min incline treadmill walking

Workout:

Lying leg curls (kg)
Warmups, 30x8, 35x6, 40x9, 40x9

Smith front squat (kg excl bar)
Warmups, 55x8, 65x5, 75x8, 75x8

Leg press (kg)
Warmups, 200x8, 240x11, 260x10

Smith machine Bulgarians (kg excl bar)
Warmup, 20x15, 20x10

Banded SLDL's (kg)
Warmups, 60x10, 70x10, 80x9

Machine calf (lb)
Warmups, 280x8, 340x10, 340x10

 

[waggat]

Off day yesterday so macros slightly lower.

Dinner was Arayes (pits bread with mince) and a salad.

 

[waggat]

Yesterday's workout.

Neutral grip pulldowns (kg)
Warmups, 70x6, 80x11, 80x10

One arm barbell row (kg excl bar)
Warmups, 20x6, 25x11, 30x10

HS iso row (kg each side)
Warmup, 40x6, 50x11, 50x10

Cable crunches (kg)
25x18, 27.5x18, 30x16

Machine preacher (kg)
Warmups, 27.5x6, 32.5x11, 35x10

Reverse curl (kg)
17.5x15, 17.5x15

 

[the_alcatraz]

Hi all,

I've been on Evo since August last year and am going to start a log on EF.

Background:

• 48 years old
• Prior to lifting a was very skinny (6'3" and 65kg)
• Started lifting at 25
• Made good gains over the years but still doesn't look like much due to my frame
• Natural until last year
• Started TRT in June last year
• Ran first cycle of Test and EQ from September to December last year and went from 97kg to 89kg
• Have been cruising on 175mg Test E and 60mg EQ since then

Have just started my current cycle which is as follows: 400mg Test E, 200mg EQ and 200mg NPP.

Goal is lean gains.

Training is pull, push, legs five days a week.

Cardio is 10 mins before workout, 20 mins after workout and 30 mins on non workout days. I also do stretching on workout days.

Todays workout as follows:

1) Single arm pulldown (kg)
Warmups, 25x12, 30x10, 35x9

2) Seated row (kg)
Warmups, 77x11, 80x7

3) Meadows row (kg excl. bar)
Warmups, 30x11, 32.5x9

4) Rack pull (kg)
One rest pause set - 105kgx9

5) Reverse crunches (BW)
14, 11, 7

6) DB hammer curls (kg db's)
Warmups, 17.5x11, 20x8

7) Bayesian curls (kg each side)
5x18, 5x16

Macros will be as follows:

P - 250g
C - 360g
F - 100g

Meals as follows:

1) Pre workout
5 rice crackers with honey

2) Workout
EAA's, dextrose and maltodextrin

3) Post workout
Protein water and a banana

4) Breakfast
Rice, protein powder, mixed nuts, cottege cheese and frozen berries
2 x eggs

5) Lunch
Rice, chicken/beef/pork, veggies
Mixed nuts

6) Dinner
This is the one meal that varies
Rice/potatoes/sweet potatoes
Chicken/beef/pork
Veggies
Protein powder, greek yoghurt, almond butter


Current physique shown below:

View attachment 169840

View attachment 169841

log approved legend welcome

 

[waggat]

log approved legend welcome

Thanks mate!

 

[Mr-cable]

Looking good bro and nice log. Looks like we are similar age but you've got me in height and weight by a bit. Looking forward to seeing how you go.

 

[waggat]

Looking good bro and nice log. Looks like we are similar age but you've got me in height and weight by a bit. Looking forward to seeing how you go.

Thanks mate. Just checked out your log and you look awesome!

 

[waggat]

Was late to the gym yesterday so had to skip the cardio and stretching. Just 5 minutes on the treadmill to warmup and then into it.

21/04/26 - Arms and shoulders

DB hammer curls (kg db's)
Warmups, 17.5x4, 20x10, 20x10

Bayesian curls (kg per side)
Warmup, 7.5x6, 10x11, 10x10

Tricep pushdown (kg)
Warmups, 27.5x8, 32.5x11, 32.5x10

PJR pullover extension (kg)
Warmup, 27.5x8, 32.5x11, 32.5x10

Rear delt machine (lb)
Warmup, 110x10, 125x14, 125x12

DB laterals (kg db's)
Warmups, 7x15, 8x13

 

[waggat]

Macros yesterday.

 

[the_alcatraz]

Was late to the gym yesterday so had to skip the cardio and stretching. Just 5 minutes on the treadmill to warmup and then into it.

21/04/26 - Arms and shoulders

DB hammer curls (kg db's)
Warmups, 17.5x4, 20x10, 20x10

Bayesian curls (kg per side)
Warmup, 7.5x6, 10x11, 10x10

Tricep pushdown (kg)
Warmups, 27.5x8, 32.5x11, 32.5x10

PJR pullover extension (kg)
Warmup, 27.5x8, 32.5x11, 32.5x10

Rear delt machine (lb)
Warmup, 110x10, 125x14, 125x12

DB laterals (kg db's)
Warmups, 7x15, 8x13

bam playing hard

Macros yesterday.

View attachment 170933

you be eating clean right?

@Grumpy1 @abolone @Demon_throne @gar71

 

[gar71]

Hi all,

I've been on Evo since August last year and am going to start a log on EF.

Background:

• 48 years old
• Prior to lifting a was very skinny (6'3" and 65kg)
• Started lifting at 25
• Made good gains over the years but still doesn't look like much due to my frame
• Natural until last year
• Started TRT in June last year
• Ran first cycle of Test and EQ from September to December last year and went from 97kg to 89kg
• Have been cruising on 175mg Test E and 60mg EQ since then

Have just started my current cycle which is as follows: 400mg Test E, 200mg EQ and 200mg NPP.

Goal is lean gains.

Training is pull, push, legs five days a week.

Cardio is 10 mins before workout, 20 mins after workout and 30 mins on non workout days. I also do stretching on workout days.

Todays workout as follows:

1) Single arm pulldown (kg)
Warmups, 25x12, 30x10, 35x9

2) Seated row (kg)
Warmups, 77x11, 80x7

3) Meadows row (kg excl. bar)
Warmups, 30x11, 32.5x9

4) Rack pull (kg)
One rest pause set - 105kgx9

5) Reverse crunches (BW)
14, 11, 7

6) DB hammer curls (kg db's)
Warmups, 17.5x11, 20x8

7) Bayesian curls (kg each side)
5x18, 5x16

Macros will be as follows:

P - 250g
C - 360g
F - 100g

Meals as follows:

1) Pre workout
5 rice crackers with honey

2) Workout
EAA's, dextrose and maltodextrin

3) Post workout
Protein water and a banana

4) Breakfast
Rice, protein powder, mixed nuts, cottege cheese and frozen berries
2 x eggs

5) Lunch
Rice, chicken/beef/pork, veggies
Mixed nuts

6) Dinner
This is the one meal that varies
Rice/potatoes/sweet potatoes
Chicken/beef/pork
Veggies
Protein powder, greek yoghurt, almond butter


Current physique shown below:

View attachment 169840

View attachment 169841

I didn’t realise you were over here, welcome to EF legend, I’m a bit slow but following along now

 

[Grumpy1]

Strong arm and shoulders session
Great update

 

[waggat]

bam playing hard

you be eating clean right?

@Grumpy1 @abolone @Demon_throne @gar71

Thanks mate! Yeah pretty much eat the same thing most days. Just dinner changes normally.

 

[waggat]

I didn’t realise you were over here, welcome to EF legend, I’m a bit slow but following along now

All good and thanks mate!

 

[waggat]

Strong arm and shoulders session
Great update

Thought I'd try something new and swap the second part of the push, pull legs for the Arnold split. So: push, pull, legs, off, chest and back, shoulders and arms, legs, off.

 

[gar71]

Thanks mate! Yeah pretty much eat the same thing most days. Just dinner changes normally.

I’m exactly the same, life’s easier when you can eat the same meals, I change it up at dinner due to kid/wife

 

[waggat]

Firstly, I'm stoked to be working with @RegenexPharma for peptides. Awesome bloke, very knowledgeable and always looking into different products.

Really good leg workout this morning. Have been pushing legs hard lately whilst also trying to work on nice controlled reps.

Workout structure as follows:

10 min incline treadmill warmup
15 min foam rolling and dynamic flexibility
Workout
20 min incline treadmill walking

Workout as follows:

Lying leg curls (kg)
Warmups, 35x6, 40x11, 40x10

Smith front squat (kg excl bar)
Warmups, 70x5, 80x8, 80x8

Leg press (kg)
Warmups, 220x8, 260x11, 260x10

Back extensions (kg)
BW warmup, +15x8, +25x14, +25x13

Adductor machine (lb)
Warmup, 85x14, 95x11

Calf machine (kg)
Warmups, 90x8, 110x10, 110x10

 

[waggat]

A bit over on food yesterday. Just wanted food so badly at breakfast. Ended up eating an extra two pieces of toast.

 

[MUSTANG_18]

Firstly, I'm stoked to be working with @RegenexPharma for peptides. Awesome bloke, very knowledgeable and always looking into different products.

Really good leg workout this morning. Have been pushing legs hard lately whilst also trying to work on nice controlled reps.

Workout structure as follows:

10 min incline treadmill warmup
15 min foam rolling and dynamic flexibility
Workout
20 min incline treadmill walking

Workout as follows:

Lying leg curls (kg)
Warmups, 35x6, 40x11, 40x10

Smith front squat (kg excl bar)
Warmups, 70x5, 80x8, 80x8

Leg press (kg)
Warmups, 220x8, 260x11, 260x10

Back extensions (kg)
BW warmup, +15x8, +25x14, +25x13

Adductor machine (lb)
Warmup, 85x14, 95x11

Calf machine (kg)
Warmups, 90x8, 110x10, 110x10

A bit over on food yesterday. Just wanted food so badly at breakfast. Ended up eating an extra two pieces of toast.

View attachment 171365

i dont know if over your macros are actually really good

@Grumpy1 @abolone @Demon_throne @gar71

 

[Grumpy1]

Going over here and there isn't terrible
Regenex is a legend welcome to the team

 

[gar71]

Firstly, I'm stoked to be working with @RegenexPharma for peptides. Awesome bloke, very knowledgeable and always looking into different products.

Really good leg workout this morning. Have been pushing legs hard lately whilst also trying to work on nice controlled reps.

Workout structure as follows:

10 min incline treadmill warmup
15 min foam rolling and dynamic flexibility
Workout
20 min incline treadmill walking

Workout as follows:

Lying leg curls (kg)
Warmups, 35x6, 40x11, 40x10

Smith front squat (kg excl bar)
Warmups, 70x5, 80x8, 80x8

Leg press (kg)
Warmups, 220x8, 260x11, 260x10

Back extensions (kg)
BW warmup, +15x8, +25x14, +25x13

Adductor machine (lb)
Warmup, 85x14, 95x11

Calf machine (kg)
Warmups, 90x8, 110x10, 110x10

Nice and strong @waggat

 

[waggat]

i dont know if over your macros are actually really good

@Grumpy1 @abolone @Demon_throne @gar71

Yeah not the end of the world. Still getting a feel for how these current calories go in terms of weight gain. Yeah pretty happy with the macros. Plan is to keep protein around 250-280, fat around 100 and then adjust carbs if I need to increase cals overall.

 

[waggat]

Going over here and there isn't terrible
Regenex is a legend welcome to the team

As we discussed on Evo, the EQ is crazy hey. I reckon I'd really struggle on a cut at the moment with the food desire I currently have. Going to get some Reta from @RegenexPharma and see if that can slightly cancel it out.

 

[waggat]

Nice and strong @waggat

Thanks mate!

 

[RegenexPharma]

As we discussed on Evo, the EQ is crazy hey. I reckon I'd really struggle on a cut at the moment with the food desire I currently have. Going to get some Reta from @RegenexPharma and see if that can slightly cancel it out.

It will definitely help brother. Good decision and its insulin properties should help with your goal also

 

[waggat]

Pretty sure the test started kicking in last week (started around four weeks ago).

Noticed a few workouts there where I would have to do an extra set as my usual weights were too light.

Yesterdays push workout below.

Usual structure:

10 min incline treadmill warmup
Workout
Stretching
20 min incline treadmill

Workout as follows:

Hammer Strength incline press (kg each side)
Warmups, 27.5x6, 32.5x11, 35x10

DB bench press (kg DB's)
Warmup, 27.5x6, 32.5x11, 35x9

Kneeling landmine press (kg excl bar)
Warmup, 12.5x7, 17.5x9, 17.5x9

DB lateral raise (3/4 reps) (kg DB's)
Warmups, 8x8, 10x13, 10x12

Overhead cable triceps extension (kg)
Warmups, 17.5x8, 22.5x12, 22.5x11

 

[waggat]

Cals / macros from yesterday.

Tried 'overnight weet-bix' for the first time. Was pretty good. Yoghurt with vanilla whey and then banana and berries on top.

 

[waggat]

So stoked to have this log sponsored by @RegenexPharma. Such as awesome bloke to deal with who you can tell has a passion for this stuff.

TD photo below. Geez the new packaging goes alright when using the flash hey!

Hoping that the Reta can help with craving from the EQ. Will start at around 1.5mg/week.

 

[abolone]

Very nice bro I love the labels

 

[gar71]

Cals / macros from yesterday.

View attachment 172231


Tried 'overnight weet-bix' for the first time. Was pretty good. Yoghurt with vanilla whey and then banana and berries on top.

View attachment 172232

You’re running a real good log @waggat, training and cardio on point and how’s the overnight weetbix

 

[Mr-cable]

That is some sexy looking gear

 

[the_alcatraz]

So stoked to have this log sponsored by @RegenexPharma. Such as awesome bloke to deal with who you can tell has a passion for this stuff.

TD photo below. Geez the new packaging goes alright when using the flash hey!

View attachment 172235

Hoping that the Reta can help with craving from the EQ. Will start at around 1.5mg/week.

sexy is back legend