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Cycle/Log Outcome Goals:
Hey All,
Finally thought I'd start up a log.
Father of 2 with another on the way, Started the year about 85kgs slob, miserable, drinking everyday. Knew I needed an urgent change so started going back to the gym getting fit, managed to get down to where I am now 71kg with the help of Reta. Went & got tested & had low T so after research decided to start TRT. Currently 5 weeks in on 120mg Test e EOD, getting bloods in next to few weeks to see where we are sitting & hopefully bump it up. Main goal will be to maintain & keep up the effort I have & fully lock in push down to 12-10% body fat, keen to throw some extra compounds or a mini cycle when the time is right aswell. I am decent in the gym but will admit complete newbie to the proper ins & outs so I am open to all & any information or criticism. Keen to be around for the long haul.
Cheers
Personal Info/Log Introduction
Age: 31.
Height: 171CM.
Current Weight: 71KG.
Goal Weight: Not really sure, want to lean out & recomp as much as possible push down TO 12-10% BF then lean bulk back up.
Coach: None ATM.
Compounds & Dosages: Test E 120mg EOD, 3MG Reta every week, 2IU GH ED, 5MG Tadalafil ED.
Support Supplements: Tudca, Milk Thistle, Plant Stanol, Psyllium Husk, Fish Oil, Vitamin C, probably some others I cant remember
Diet Overview: Need to be better at tracking this, Macros would be about 200P 100C 50F totalling about 2200 per day I think will tighten this up I know its probably the most important
Training Program: PPL - Below is just what i have saved its more like 3 sets on all big compound movements. Will update in my notes with actual sets & reps as I log
𝗣𝗨𝗦𝗛 A
1: Seated/Flat Machine Press — 2x5-10
2: Low to High Cable Flys — 2x5-10
3: Pec Fly Machine — 2x5-10
4: Seated Machine OHP — 2x5-10
5: Cable Lateral Raises — 2x5-10
6: Seated Cable Tricep Push-Downs — 2x5-10
7: Machine Overhead Tricep Extensions — 2x5-10
𝗣𝗨𝗟𝗟 A
1: Single Arm Lat Pull-Down — 2x5-10
2: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10
3: Wide Grip Lat Pull-Down — 2x5-10
4: Rear Delt Fly Machine — 2x5-10
5: Machine or Cable Preacher Curls — 2x5-10
6: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10
Legs A (Quad Focus)
1: Pendulum Squat – 4 × 6-10
2: Leg Press – 3 × 10-15
3: Leg Extension – 3 × 12-15
4: Seated Leg Curl – 3 × 10-15
5: Hip Adductor Machine – 3 × 12-15
6: Standing Calf Raise – 4 × 10-15
PUSH B
1. Machine Upright Press — 2×5–10
2. Incline Machine Press — 2×5–10
3. High‑to‑Low Cable Fly — 2×5–10
4.Machine Lateral Raise — 2×5–10
5.Cable Lean‑Away Laterals — 2×5–10
6. Rope Tricep Push‑Down (Elbows Forward) — 2×5–10
7. Cross‑Body Extensions — 2×5–10
𝗣𝗨𝗟𝗟 B
1.Neutral‑Grip Lat Pulldown — 2×5–10
2. Chest‑Supported T‑Bar or Machine Row — 2×5–10
3. Single‑Arm Cable Row (Low Angle) — 2×5–10
4. Reverse Pec Deck (Arms Straight) — 2×5–10
5. Cable Bayesian Curl — 2×5–10
6. Machine or Cable Spider Curl — 2×5–10
Legs B (Hamstring / Glute Focus)
Romanian Deadlift – 4 × 6-10
Hack Squat – 4 × 8-12
Seated Leg Curl – 4 × 10-15
Bulgarian Split Squat – 3 × 10-12
Leg Extension – 3 × 12-15
Seated Calf Raise – 4 × 12-20
Hey All,
Finally thought I'd start up a log.
Father of 2 with another on the way, Started the year about 85kgs slob, miserable, drinking everyday. Knew I needed an urgent change so started going back to the gym getting fit, managed to get down to where I am now 71kg with the help of Reta. Went & got tested & had low T so after research decided to start TRT. Currently 5 weeks in on 120mg Test e EOD, getting bloods in next to few weeks to see where we are sitting & hopefully bump it up. Main goal will be to maintain & keep up the effort I have & fully lock in push down to 12-10% body fat, keen to throw some extra compounds or a mini cycle when the time is right aswell. I am decent in the gym but will admit complete newbie to the proper ins & outs so I am open to all & any information or criticism. Keen to be around for the long haul.
Cheers
Personal Info/Log Introduction
Age: 31.
Height: 171CM.
Current Weight: 71KG.
Goal Weight: Not really sure, want to lean out & recomp as much as possible push down TO 12-10% BF then lean bulk back up.
Coach: None ATM.
Compounds & Dosages: Test E 120mg EOD, 3MG Reta every week, 2IU GH ED, 5MG Tadalafil ED.
Support Supplements: Tudca, Milk Thistle, Plant Stanol, Psyllium Husk, Fish Oil, Vitamin C, probably some others I cant remember
Diet Overview: Need to be better at tracking this, Macros would be about 200P 100C 50F totalling about 2200 per day I think will tighten this up I know its probably the most important
Training Program: PPL - Below is just what i have saved its more like 3 sets on all big compound movements. Will update in my notes with actual sets & reps as I log
𝗣𝗨𝗦𝗛 A
1: Seated/Flat Machine Press — 2x5-10
2: Low to High Cable Flys — 2x5-10
3: Pec Fly Machine — 2x5-10
4: Seated Machine OHP — 2x5-10
5: Cable Lateral Raises — 2x5-10
6: Seated Cable Tricep Push-Downs — 2x5-10
7: Machine Overhead Tricep Extensions — 2x5-10
𝗣𝗨𝗟𝗟 A
1: Single Arm Lat Pull-Down — 2x5-10
2: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10
3: Wide Grip Lat Pull-Down — 2x5-10
4: Rear Delt Fly Machine — 2x5-10
5: Machine or Cable Preacher Curls — 2x5-10
6: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10
Legs A (Quad Focus)
1: Pendulum Squat – 4 × 6-10
2: Leg Press – 3 × 10-15
3: Leg Extension – 3 × 12-15
4: Seated Leg Curl – 3 × 10-15
5: Hip Adductor Machine – 3 × 12-15
6: Standing Calf Raise – 4 × 10-15
PUSH B
1. Machine Upright Press — 2×5–10
2. Incline Machine Press — 2×5–10
3. High‑to‑Low Cable Fly — 2×5–10
4.Machine Lateral Raise — 2×5–10
5.Cable Lean‑Away Laterals — 2×5–10
6. Rope Tricep Push‑Down (Elbows Forward) — 2×5–10
7. Cross‑Body Extensions — 2×5–10
𝗣𝗨𝗟𝗟 B
1.Neutral‑Grip Lat Pulldown — 2×5–10
2. Chest‑Supported T‑Bar or Machine Row — 2×5–10
3. Single‑Arm Cable Row (Low Angle) — 2×5–10
4. Reverse Pec Deck (Arms Straight) — 2×5–10
5. Cable Bayesian Curl — 2×5–10
6. Machine or Cable Spider Curl — 2×5–10
Legs B (Hamstring / Glute Focus)
Romanian Deadlift – 4 × 6-10
Hack Squat – 4 × 8-12
Seated Leg Curl – 4 × 10-15
Bulgarian Split Squat – 3 × 10-12
Leg Extension – 3 × 12-15
Seated Calf Raise – 4 × 12-20
