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Approved Log enemallithorre Rehab Log (peptides + first Test E cycle)

enemallithorre

enemallithorre

All Natural
Logger
Personal Information:
  • Age: 30 years old
  • Height: 192 cm; Weight: 94 kg
  • Body Fat Percentage: Approximately 18%
  • Body type: long limbs, thin bone structure
  • Lifting Experience: intermediate level
The Cycle:
Currently, I'm in the peptide cycle phase, using BPC-157 and Ipamorelin on an empty stomach before bed. I'm also waiting for my Sermorelin delivery. I take all of these once a day before sleeping. Once I get my hands on Sermorelin, I'm thinking of splitting the doses into two parts (100/100 mcg x2) - one before my morning workout and the other before bed. I'm not entirely sure yet tho.

On week 9, I plan to begin my first-ever testosterone only cycle. I did my research and decided to go for a simple testosterone enanthate 1 vial cycle to see how my body reacts. To be extra careful with my fertility, I'm only doing a 7-week cycle and skipping HCG to not complicate things as a beginner. I took this cycle from Wllllam Llewellyn's ANABOLICS, 11th ed.

https://imgur.com/a/RQLdHbt
*At the time of publishing this thread I am on my second week (still peptide phase)
It was difficult for me to figure out the AI and SERMS, but I think I did a decent job with my homework. The testosterone doses are low enough for some people to not need AI at all, but because I'm highly prone to estrogenic side effects, I plan on taking 0.5 mg of Arimidex incrementally. I'll adjust the AI dose after 4 weeks based on a blood test to see if any changes are necessary.
6 months ago, I bought Clomid as my preferred choice of SERM for PCT (back then), but I'm not entirely sure if Nolva would be the better-safer alternative. I deeply care about my fertility, so I'm still contemplating my options [this Reddit Wiki made blurred my mind on Clomid effecting LH: https://www.reddit.com/r/steroids/wiki/thecycle/pct/#wiki_controversy].


Regarding my latest lab results from 04.2023, everything was within the normal range, including my Full Blood Count, Kidney Panel, Liver Panel, Lipid Profile, Prostate-Specific Antigen, and Steroid Hormones. My Total Testosterone = 5.6 ng/mL, which is lower than my typical range of 7-8 ng/mL. My Free Testosterone = 0.105 ng/mL, and my Estradiol = 23.5 pg/mL. My Sex Hormone-Binding Globulin = stable at 37.5 nmol/L.
*I plan on doing another lab panel like this before my testosterone cycle at the end of May.

During the peptide cycle (PHASE 1), I'm maintaining my caloric level and protein sources consist of eggs, beef, chicken, whey protein isolates/concentrates, aiming for about 2-2.5 g/kg. My fat sources include olive oil, avocados, butter, meat, fish oil, and eggs (20-25% of total kcal). My carbohydrate sources are vegetables (stewed or baked cruciferous vegetables, carrots, paprika, etc.), potatoes, white rice, and oats.

During the testosterone enanthate cycle (PHASE 2), I plan on being in a caloric surplus of 10-15%. My protein sources will be the same, but I'm aiming for about 2-3 g/kg. My fat sources and carbohydrate sources will also be similar but in different quantities, also, I'll add post-workout fruits/berries.

So here's the plan for my training: I'll be hitting the gym 5 days a week and doing a full-body workout each time. My aim is to do around 12-15 reps for each exercise, depending on the movement. But since I have a shoulder and ankle injury, I'll be making some adjustments to my form and experimenting with isolated leg exercises to see how my ankle holds up. For now, my goal is to go for lighter weights and more reps.

As for my overall goals, I have a few things in mind. First and foremost, I want to rehab my injuries. I also want to gain some muscle and lose some fat, so I'll be paying close attention to my diet as well. And finally, since I don't have any kids yet, I want to be extra careful with my fertility.
 
Last edited:
IMO you should make sure your injury's are recovered before you even think about running a cycle. Get yourself squared away and get your training/diet in check for 6 months or so after you are healed and then think about a cycle. If you are carrying injury you won't be ale to get the most out of the cycle and may even injure yourself again. Just my 2c.
 
enemallithorre said:
Personal Information:
  • Age: 30 years old
  • Height: 192 cm; Weight: 94 kg
  • Body Fat Percentage: Approximately 18%
  • Body type: long limbs, thin bone structure
  • Lifting Experience: intermediate level
The Cycle:
Currently, I'm in the peptide cycle phase, using BPC-157 and Ipamorelin on an empty stomach before bed. I'm also waiting for my Sermorelin delivery. I take all of these once a day before sleeping. Once I get my hands on Sermorelin, I'm thinking of splitting the doses into two parts (100/100 mcg x2) - one before my morning workout and the other before bed. I'm not entirely sure yet tho.

On week 9, I plan to begin my first-ever testosterone only cycle. I did my research and decided to go for a simple testosterone enanthate 1 vial cycle to see how my body reacts. To be extra careful with my fertility, I'm only doing a 7-week cycle and skipping HCG to not complicate things as a beginner. I took this cycle from Wllllam Llewellyn's ANABOLICS, 11th ed.

https://imgur.com/a/RQLdHbt
*At the time of publishing this thread I am on my second week (still peptide phase)
It was difficult for me to figure out the AI and SERMS, but I think I did a decent job with my homework. The testosterone doses are low enough for some people to not need AI at all, but because I'm highly prone to estrogenic side effects, I plan on taking 0.5 mg of Arimidex incrementally. I'll adjust the AI dose after 4 weeks based on a blood test to see if any changes are necessary.
6 months ago, I bought Clomid as my preferred choice of SERM for PCT (back then), but I'm not entirely sure if Nolva would be the better-safer alternative. I deeply care about my fertility, so I'm still contemplating my options [this Reddit Wiki made blurred my mind on Clomid effecting LH:


Regarding my latest lab results from 04.2023, everything was within the normal range, including my Full Blood Count, Kidney Panel, Liver Panel, Lipid Profile, Prostate-Specific Antigen, and Steroid Hormones. My Total Testosterone = 5.6 ng/mL, which is lower than my typical range of 7-8 ng/mL. My Free Testosterone = 0.105 ng/mL, and my Estradiol = 23.5 pg/mL. My Sex Hormone-Binding Globulin = stable at 37.5 nmol/L.
*I plan on doing another lab panel like this before my testosterone cycle at the end of May.

During the peptide cycle (PHASE 1), I'm maintaining my caloric level and protein sources consist of eggs, beef, chicken, whey protein isolates/concentrates, aiming for about 2-2.5 g/kg. My fat sources include olive oil, avocados, butter, meat, fish oil, and eggs (20-25% of total kcal). My carbohydrate sources are vegetables (stewed or baked cruciferous vegetables, carrots, paprika, etc.), potatoes, white rice, and oats.

During the testosterone enanthate cycle (PHASE 2), I plan on being in a caloric surplus of 10-15%. My protein sources will be the same, but I'm aiming for about 2-3 g/kg. My fat sources and carbohydrate sources will also be similar but in different quantities, also, I'll add post-workout fruits/berries.

So here's the plan for my training: I'll be hitting the gym 5 days a week and doing a full-body workout each time. My aim is to do around 12-15 reps for each exercise, depending on the movement. But since I have a shoulder and ankle injury, I'll be making some adjustments to my form and experimenting with isolated leg exercises to see how my ankle holds up. For now, my goal is to go for lighter weights and more reps.

As for my overall goals, I have a few things in mind. First and foremost, I want to rehab my injuries. I also want to gain some muscle and lose some fat, so I'll be paying close attention to my diet as well. And finally, since I don't have any kids yet, I want to be extra careful with my fertility.
Click to expand...
@enemallithorre this is a good plan. Start with 250mgs testosterone enanthate/week and use 0.25mgs arimidex EOD (not .5mgs), start way slower with AIs you might not need them.

For your diet, you talk calories surplus but what we really need is your meals, food and how much and when you eat it.

Same for training overall good but lets see your sets reps and exercises please.

On the pictures you posted, can you please copy and paste your routine here in the thread, many members can't view pictures including me.
 
s.gentz said:
IMO you should make sure your injury's are recovered before you even think about running a cycle. Get yourself squared away and get your training/diet in check for 6 months or so after you are healed and then think about a cycle. If you are carrying injury you won't be ale to get the most out of the cycle and may even injure yourself again. Just my 2c.
Click to expand...
Agreed.
 
JasonPriest said:
nice where are you getting your peptides from?
Click to expand...
At first, I was planning to purchase from Umbrella Labs, but as I was checking out, I was disappointed to see that they no longer ship to Europe. I hope it's just temporary. Therefore, I bought them from Particle Peptides. The quality seems good so far, but it's still too soon to say for sure.
 
So, this is how I'm training at the moment. I've marked the exercises that I sometimes switch up. Right now, my ankle feels better than my shoulder, but I still can't put a lot of weight on my leg. When I can't do squats, I like to use the leg press machine instead. Sometimes I do shoulder presses, but I usually go for the smith machine because it feels more comfortable to me. Unfortunately, the bench press still hurts, so I stick to about 70-75% of my one-rep max, but I do more reps. On the bright side, pulling exercises feel pretty smooth and don't cause me any pain.

Oh, and I also booked an appointment with a really good physiotherapist in my town who specializes in athlete injuries (next month). I'm hoping to get some help with my shoulder, and maybe get some other tips. Also to get second opinion about some muscle disbalance issues.

111.png


222.png
 
Last edited:
Today is an example of not that great planned diet. Throughout the day, I made sure to consume WPC with natural flavor (no sweeteners). In the morning, I mixed it with oats, banana slices, and cinnamon. Right after my workout, I had another banana with a protein shake. Well, I'll admit it, I made a pit stop at McDonald's and had 2 post workout cheeseburgers.. gonna be transparent here. For dinner, I had a bowl of rice, around 300g of baked chicken breasts, and some carrot salad that I had prepped earlier. And now that I am home, I'm planning to have some curd with blueberries and protein powder on top, along with guacamole wraps.
 
enemallithorre said:
So, this is how I'm training at the moment. I've marked the exercises that I sometimes switch up. Right now, my ankle feels better than my shoulder, but I still can't put a lot of weight on my leg. When I can't do squats, I like to use the leg press machine instead. Sometimes I do shoulder presses, but I usually go for the smith machine because it feels more comfortable to me. Unfortunately, the bench press still hurts, so I stick to about 70-75% of my one-rep max, but I do more reps. On the bright side, pulling exercises feel pretty smooth and don't cause me any pain.

Oh, and I also booked an appointment with a really good physiotherapist in my town who specializes in athlete injuries (next month). I'm hoping to get some help with my shoulder, and maybe get some other tips. Also to get second opinion about some muscle disbalance issues.

View attachment 141040

View attachment 141041
Click to expand...
@enemallithorre this is hard to see in pictures, can you please copy and paste the text from the picture so we can judge the situation
 
Updates, training, logging for us to see the progress 👏 💪 be better for us all to help out.
 
So here is copy-paste version of my program. It usually looks like this 5 days training, 2 days rest:

ExerciseWorking SetsReps / DurationRPE / %Rest
LOWER FOCUSED FULL BODY
BACK SQUAT4477.5%2-4 min
DUMBBELL INCLINE PRESS38RPE82-3 min
LYING LEG CURL310RPE61-2 min
PRONATED PULLDOWN310RPE72-3 min
SUPINATED EZ BAR CURL315/15RPE91-2 min
HANGING LEG RAISE312RPE71-2 min
CHEST FOCUSED FULL BODY
BARBELL BENCH PRESS3385%2-4 min
LOW TO HIGH CABLE FLYE315RPE81-2 min
BARBELL HIP THRUST OR RDL312RPE62-3 min
CHEST-SUPPORTED T-BAR ROW315RPE61-3 min
ARNOLD PRESS310RPE71-3 min
TRICEP PRESSDOWN315RPE71-2 min
HEX BAR OR SMITH MACHINE SHRUG312RPE61-2 min
BACK FOCUSED FULL BODY
WEIGHTED PULL-UP36RPE82-3 min
HUMBLE ROW310RPE82-3 min
LEG PRESS315RPE62-3 min
STANDING CALF RAISE48RPE71-2 min
CABLE ROPE UPRIGHT ROW310RPE71-2 min
HAMMER CURL38RPE91-2 min
LOWER FOCUSED FULL BODY 2
DEADLIFT4285%3-5 min
DIP310RPE82-3 min
GLUTE HAM RAISE310RPE61-2 min
LEG EXTENSION315RPE71-2 min
CABLE PULL-OVER315RPE71-3 min
DUMBBELL LATERAL RAISE320RPE71-2 min
ROPE FACE PULL320RPE71-2 min
EZ BAR SKULL CRUSHER315RPE71-2 min
DELTOID FOCUSED FULL BODY
OVERHEAD PRESS4675%2-3 min
EGYPTIAN LATERAL RAISE38RPE81-2 min
CABLE SEATED ROW312RPE71-3 min
SEATED HIP ABDUCTION320RPE71-2 min
INCLINE DUMBBELL CURL210RPE81-2 min
BICYCLE CRUNCH315RPE71-2 min
STANDING CALF RAISE412RPE71-2 min
PUSH UP2RPE onlyRPE61-2 min
 
Last edited:
enemallithorre said:
Today is an example of not that great planned diet. Throughout the day, I made sure to consume WPC with natural flavor (no sweeteners). In the morning, I mixed it with oats, banana slices, and cinnamon. Right after my workout, I had another banana with a protein shake. Well, I'll admit it, I made a pit stop at McDonald's and had 2 post workout cheeseburgers.. gonna be transparent here. For dinner, I had a bowl of rice, around 300g of baked chicken breasts, and some carrot salad that I had prepped earlier. And now that I am home, I'm planning to have some curd with blueberries and protein powder on top, along with guacamole wraps.
Click to expand...
That's how I have mine
 
Here is a copy-paste of the original post for bros who are having problems with the attached pictures:

PART 1: PEPTIDES

BPC-157

WEEKDOSE, mcgFREQUENCY
13001x daily
2 [i AM HERE]3001x daily
33001x daily
43001x daily

iPAMORELIN

WEEKDOSE, mcgFREQUENCY
11001x daily
2 [i AM HERE]1501x daily
3200 1x daily
42501x daily
53001x daily
63001x daily
73001x daily
83001x daily
9 [Test E cycle starts here]2001x daily
102001x daily
112001x daily
122001x daily


CJC-1295 NO DAC (Sermorelin) [haven't received yet]

WEEKDOSE, mcgFREQUENCY
1∅∅
2 [i AM HERE]∅∅
3∅∅
4∅∅
5∅∅
6∅∅
7∅∅
8∅∅
9 [Test E cycle starts here]2001x daily
102001x daily
112001x daily
122001x daily


PART 2: FIRST STEROID CYCLE

TESTOSTERONE ENANTHATE (1 vial)

WEEKDOSE, mgFREQUENCY
12001x weekly
22001x weekly
33001x weekly
43001x weekly
53001x weekly
63501x weekly
73501x weekly

AI - ANASTROZOLE (ARIMIDEX)

WEEKDOSE, mgFREQUENCY
10.52x/week
20.53x/week
30.53x/week
40.53x/week
50.5? 4x/week
60.5? 4x/week
70.5? 4x/week
80.5? 3x/week
90.5? 2x/week
100.5? 2x/week
110.5? 2x/week
120.5? 2x/week
130.5? 2x/week
140.5? 2x/week
? 15 [if necessary]0.5? 2x/week
? 16 [if necessary]0.5? 2x/week

PCT - CLOMIPHENE CITRATE (CLOMID)

WEEKDOSE, mgFREQUENCY
1∅∅
2∅∅
3∅∅
4∅∅
5∅∅
6∅∅
7∅∅
8∅∅
9251x daily
10251x daily
11251x daily
12251x daily
13251x daily
14251x daily
? 15 [if necessary]251x daily
? 16 [if necessary]251x daily
 
MUSTANG_18 said:
@enemallithorre this is a good plan. Start with 250mgs testosterone enanthate/week and use 0.25mgs arimidex EOD (not .5mgs), start way slower with AIs you might not need them.

For your diet, you talk calories surplus but what we really need is your meals, food and how much and when you eat it.

Same for training overall good but lets see your sets reps and exercises please.

On the pictures you posted, can you please copy and paste your routine here in the thread, many members can't view pictures including me.
Click to expand...
Do I understand correctly - 250 mg/week would be better than incremental doses?

As for Arimidex, I have two things to mention:
  1. I am prone to estrogenic side effects, particularly gynecomastia. When I tried to naturally boost my testosterone levels a few years ago, I ended up raising my estrogen levels as well (indicated by sensitive nipples and blood tests). Despite my efforts to avoid phytoestrogens and xenoestrogens and using DIM, I still had issues with high estrogen levels even when my testosterone was just at 1100 ng/dL. Doubling that level makes me think I would be better off with higher dose of Arimidex upfront. But at the same time I am afraid crushing my estrogen too much as well..
  2. Currently, I have 18% body fat. The good news for me is that Ipamorelin seems to be more effective than yohimbine when in a fasted state (atleast for me). My wife even noticed that I lost some body fat in just two weeks, despite not doing any cardio for now (and she usually doesn't pull the wool over my eyes.


 
Today I experimented with using my ankle more during my workout. Overall, my weights are not very impressive, but I focused on improving and experimenting with my technique and form.

Barbell Deadlift: 110kg x 5 reps (Set 1), 110kg x 5 reps (Set 2), 110kg x 4 reps (Set 3). The exercise was painful, but I was able to complete it with proper form.
Dip: 92kg x 20 reps (Set 1), 92kg x 20 reps (Set 2), 92kg x 20 reps (Set 3). The exercise was less painful compared to the bench press.
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3). I used less weight and more reps for this exercise, and it felt better for me.

I performed the following exercises as a superset with no rest:
Dumbbell Reverse Fly: 12kg x 15 reps (Set 1), 12kg x 15 reps (Set 2), 12kg x 12 reps (Set 3)
Dumbbell Tricep Extension (Supine): 20kg x 12 reps (Set 1), 20kg x 12 reps (Set 2), 20kg x 12 reps (Set 3)
Dumbbell Lateral Raise: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)

Overall, I feel good about today's workout.. excited to continue making progress..
 
enemallithorre said:
So, this is how I'm training at the moment. I've marked the exercises that I sometimes switch up. Right now, my ankle feels better than my shoulder, but I still can't put a lot of weight on my leg. When I can't do squats, I like to use the leg press machine instead. Sometimes I do shoulder presses, but I usually go for the smith machine because it feels more comfortable to me. Unfortunately, the bench press still hurts, so I stick to about 70-75% of my one-rep max, but I do more reps. On the bright side, pulling exercises feel pretty smooth and don't cause me any pain.

Oh, and I also booked an appointment with a really good physiotherapist in my town who specializes in athlete injuries (next month). I'm hoping to get some help with my shoulder, and maybe get some other tips. Also to get second opinion about some muscle disbalance issues.

View attachment 141040

View attachment 141041
Click to expand...
Love the detail bro
 
enemallithorre said:
Do I understand correctly - 250 mg/week would be better than incremental doses?

As for Arimidex, I have two things to mention:
  1. I am prone to estrogenic side effects, particularly gynecomastia. When I tried to naturally boost my testosterone levels a few years ago, I ended up raising my estrogen levels as well (indicated by sensitive nipples and blood tests). Despite my efforts to avoid phytoestrogens and xenoestrogens and using DIM, I still had issues with high estrogen levels even when my testosterone was just at 1100 ng/dL. Doubling that level makes me think I would be better off with higher dose of Arimidex upfront. But at the same time I am afraid crushing my estrogen too much as well..
  2. Currently, I have 18% body fat. The good news for me is that Ipamorelin seems to be more effective than yohimbine when in a fasted state (atleast for me). My wife even noticed that I lost some body fat in just two weeks, despite not doing any cardio for now (and she usually doesn't pull the wool over my eyes.

Click to expand...
@enemallithorre 250mgs/week with testosterone is the sweet spot, but split the injections into 3 small injections Mon/Wed/Fri.

On arimidex
1) 0.5mgs arimidex every other day is more than enough for 250mgs/test even if you're estrogen prone
2) Good so stay on ipamorelin and stay strong
 
enemallithorre said:
Today I experimented with using my ankle more during my workout. Overall, my weights are not very impressive, but I focused on improving and experimenting with my technique and form.

Barbell Deadlift: 110kg x 5 reps (Set 1), 110kg x 5 reps (Set 2), 110kg x 4 reps (Set 3). The exercise was painful, but I was able to complete it with proper form.
Dip: 92kg x 20 reps (Set 1), 92kg x 20 reps (Set 2), 92kg x 20 reps (Set 3). The exercise was less painful compared to the bench press.
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3). I used less weight and more reps for this exercise, and it felt better for me.

I performed the following exercises as a superset with no rest:
Dumbbell Reverse Fly: 12kg x 15 reps (Set 1), 12kg x 15 reps (Set 2), 12kg x 12 reps (Set 3)
Dumbbell Tricep Extension (Supine): 20kg x 12 reps (Set 1), 20kg x 12 reps (Set 2), 20kg x 12 reps (Set 3)
Dumbbell Lateral Raise: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)

Overall, I feel good about today's workout.. excited to continue making progress..
Click to expand...
Good details on the workout, get cardio in there daily.
 
enemallithorre said:
Today I experimented with using my ankle more during my workout. Overall, my weights are not very impressive, but I focused on improving and experimenting with my technique and form.

Barbell Deadlift: 110kg x 5 reps (Set 1), 110kg x 5 reps (Set 2), 110kg x 4 reps (Set 3). The exercise was painful, but I was able to complete it with proper form.
Dip: 92kg x 20 reps (Set 1), 92kg x 20 reps (Set 2), 92kg x 20 reps (Set 3). The exercise was less painful compared to the bench press.
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3). I used less weight and more reps for this exercise, and it felt better for me.

I performed the following exercises as a superset with no rest:
Dumbbell Reverse Fly: 12kg x 15 reps (Set 1), 12kg x 15 reps (Set 2), 12kg x 12 reps (Set 3)
Dumbbell Tricep Extension (Supine): 20kg x 12 reps (Set 1), 20kg x 12 reps (Set 2), 20kg x 12 reps (Set 3)
Dumbbell Lateral Raise: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)

Overall, I feel good about today's workout.. excited to continue making progress..
Click to expand...
keep pushing bro
 
enemallithorre said:
So here is copy-paste version of my program. It usually looks like this 5 days training, 2 days rest:

ExerciseWorking SetsReps / DurationRPE / %Rest
LOWER FOCUSED FULL BODY
BACK SQUAT4477.5%2-4 min
DUMBBELL INCLINE PRESS38RPE82-3 min
LYING LEG CURL310RPE61-2 min
PRONATED PULLDOWN310RPE72-3 min
SUPINATED EZ BAR CURL315/15RPE91-2 min
HANGING LEG RAISE312RPE71-2 min
CHEST FOCUSED FULL BODY
BARBELL BENCH PRESS3385%2-4 min
LOW TO HIGH CABLE FLYE315RPE81-2 min
BARBELL HIP THRUST OR RDL312RPE62-3 min
CHEST-SUPPORTED T-BAR ROW315RPE61-3 min
ARNOLD PRESS310RPE71-3 min
TRICEP PRESSDOWN315RPE71-2 min
HEX BAR OR SMITH MACHINE SHRUG312RPE61-2 min
BACK FOCUSED FULL BODY
WEIGHTED PULL-UP36RPE82-3 min
HUMBLE ROW310RPE82-3 min
LEG PRESS315RPE62-3 min
STANDING CALF RAISE48RPE71-2 min
CABLE ROPE UPRIGHT ROW310RPE71-2 min
HAMMER CURL38RPE91-2 min
LOWER FOCUSED FULL BODY 2
DEADLIFT4285%3-5 min
DIP310RPE82-3 min
GLUTE HAM RAISE310RPE61-2 min
LEG EXTENSION315RPE71-2 min
CABLE PULL-OVER315RPE71-3 min
DUMBBELL LATERAL RAISE320RPE71-2 min
ROPE FACE PULL320RPE71-2 min
EZ BAR SKULL CRUSHER315RPE71-2 min
DELTOID FOCUSED FULL BODY
OVERHEAD PRESS4675%2-3 min
EGYPTIAN LATERAL RAISE38RPE81-2 min
CABLE SEATED ROW312RPE71-3 min
SEATED HIP ABDUCTION320RPE71-2 min
INCLINE DUMBBELL CURL210RPE81-2 min
BICYCLE CRUNCH315RPE71-2 min
STANDING CALF RAISE412RPE71-2 min
PUSH UP2RPE onlyRPE61-2 min
Click to expand...
@enemallithorre log update for us coming?
 
Here's an update on my workouts so far. I have logged all the workouts I have had until now, and each workout lasts for about an 1h or less. However, after today's workout, I am a bit concerned about my recovery aspect, as I have been experiencing low testosterone symptoms lately. Additionally, while my sleep is good, I haven't been feeling very energized after waking up for the past three days.

I must mention that I ride a bicycle for transportation in my city daily for about 40 minutes, three times a week. This should count as my cardio.

After implementing calf raises, as weird as it sounds, my ankle feels better and closer to being healthy compared to my shoulder. I thought the ankle injury would be more serious than the shoulder injury, but it's the other way around. I also theorized that BPC-157 works better for ankle injury (and similar type of injuries), and for my shoulder injury, I should incorporate TB-500.. (expensive joy..)

LOWER FOCUSED FULL BODY:
Machine Seated Leg Curl: 68kg x 10 reps (Set 1), 68kg x 10 reps (Set 2), 68kg x 10 reps (Set 3)
Barbell Bulgarian Split Squat: 16kg x 10 reps (Set 1), 16kg x 8 reps (Set 2), 10kg x 12 reps (Set 3), 10kg x 15 reps (Set 4)
Machine Fly: 68kg x 12 reps (Set 1), 68kg x 12 reps (Set 2), 68kg x 12 reps (Set 3)
Iso Lateral Wide Pulldown: 70kg x 10 reps (Set 1), 70kg x 10 reps (Set 2), 70kg x 10 reps (Set 3)
Preacher Curl Machine: 39kg x 15 reps (Set 1), 39kg x 15 reps (Set 2), 32kg x 15 reps (Set 3)
Machine Ab Crunch: 15kg x 20 reps (Set 1), 15kg x 20 reps (Set 2), 15kg x 20 reps (Set 3)

CHEST FOCUSED FULL BODY
Iso Lateral Horizontal Bench Press: 40kg x 15 reps (Set 1), 50kg x 10 reps (Set 2), 50kg x 10 reps (Set 3) [Shoulder pain was too severe this time, even with bar-only warm-up, so I switched to the Iso Lateral Bench Press. I rarely do that, but I must admit, I loved it. I had a deep mind-muscle connection for this exercise, although the weight was only half of what I usually do on the bench press.]
Machine Fly: 68kg x 15 reps (Set 1), 68kg x 15 reps (Set 2), 68kg x 15 reps (Set 3)
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3)
Machine Seated Row: 60kg x 15 reps (Set 1), 60kg x 12 reps (Set 2), 60kg x 12 reps (Set 3)
Dumbbell Reverse Fly with External Rotation: 12kg x 12 reps (Set 1), 12kg x 12 reps (Set 2), 12kg x 12 reps (Set 3)
Cable Rope Tricep Pushdown: 20kg x 12 reps (Set 1), 20kg x 10 reps (Set 2), 20kg x 20 reps (Set 3)
Iso Lateral Wide Pulldown: Set 1 - 70kg x 12 reps, Set 2 - 80kg x 8 reps, Set 3 - 80kg x 10 reps, Set 4 - 80kg x 10 reps
Dumbbell Incline Bench Row: 39.19kg: Set 1 - 28kg x 12 reps, Set 2 - 28kg x 12 reps, Set 3 - 28kg x 12 reps
(superset) Machine Leg Press: Set 1 - 100kg x 20 reps, Set 2 - 100kg x 20 reps, Set 3 - 100kg x 20 reps
(superset) Machine Calf Raise: Set 1 - 100kg x 20 reps, Set 2 - 100kg x 20 reps, Set 3 - 100kg x 12 reps
Dumbbell Preacher Hammer Curl: Set 1 - 42kg x 8 reps, Set 2 - 42kg x 8 reps, Set 3 - 42kg x 8 reps
Dumbbell Lateral Raise: Set 1 - 14kg x 20 reps, Set 2 - 14kg x 20 reps, Set 3 - 11kg x 20 reps

LOWER FOCUSED FULL BODY 2 (Today, I messed up a bit. I should have done a back focused full body workout, but that is scheduled for tomorrow.)
Barbell Stiff-Leg Deadlift: 80kg x 12 reps (Set 1), 80kg x 8 reps (Set 2), 80kg x 10 reps (Set 3)
Dip: 92kg x 20 reps (Set 1), 92kg x 20 reps (Set 2), 92kg x 20 reps (Set 3) (I didn't do weighted dips this time. I focused on my form and didn't go too deep to avoid engaging my shoulders too much)
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3)
Barbell Pullover: 20kg x 15 reps (Set 1), 20kg x 15 reps (Set 2), 26kg x 15 reps (Set 3)
(superset) Dumbbell Reverse Fly: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)
(superset) Dumbbell Lateral Raise: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)
Machine Leg Extension: 40kg x 15 reps (Set 1), 40kg x 12 reps (Set 2), 40kg x 12 reps (Set 3)
Machine Tricep Extension: 46kg x 20 reps (Set 1), 46kg x 15 reps (Set 2), 46kg x 15 reps (Set 3)
 
Last week my diet looks like this:

  • Meal 1: Overnight oats 400ml (16 oz) Calories: 440 (no toppings) Protein: 47g Fat: 6g Carbs: 49g Fiber: 6g Sugars: 4g.
    Ingredients (for 1 serving):
    • 1 cup (160ml) unsweetened almond milk (or milk of choice)
    • 3/4 cup (68g) old-fashioned oats
    • 1/2 cup (120g) nonfat plain Greek yogurt
    • 1 scoop (35g) protein powder of choice
    • Fruit, nuts, and seeds of choice
  • Meal 2: Post-workout protein shake (natural flavor), [60g of WHEY, 400ml of almond drink / lactose free low fat milk]
  • Meal 3: 3-ingredient Banana Oat Pancakes. Nutrition facts per serving size of 6 small pancakes - Calories: 420, Protein: 18g, Fat: 13g, Carbs: 58g, Fiber: 6g, Sugars: 14g
  • Meal 4: Chicken and salsa. Each serving (10 oz or 280g) contains 305 calories, 64g of protein, 2.5g of fat, 6.5g of carbs, 0.5g of fiber, and 5g of sugars.
    +oven baked potatos ~300g
  • Meal 5 - curd (300 g) +whey protein
 
I also wanted to mention that I love making whey-avocado smoothies. When I use flavored whey, I usually go for vanilla. To make the smoothie, I add 1 or 2 avocados, 2 scoops of protein powder, and 300 ml of milk. The end result is a thick and tasty treat that I really enjoy. If I have berries, I blend them together and add some on top for texture (raspberries are perfect for this) <-- perfect for quick snack.

As for my diet this week, I only had one cheat meal at a party, which consisted of sushi.
 
The problem that is troubling me is whether I should continue to use my right shoulder or allow it to heal with the assistance of BPC-157 before training it again. While the shoulder has been improving, there are still days when the sharp pain returns, which negatively impacts my training. I can't wait for my physiotherapy session next week.
 
enemallithorre said:
Here's an update on my workouts so far. I have logged all the workouts I have had until now, and each workout lasts for about an 1h or less. However, after today's workout, I am a bit concerned about my recovery aspect, as I have been experiencing low testosterone symptoms lately. Additionally, while my sleep is good, I haven't been feeling very energized after waking up for the past three days.

I must mention that I ride a bicycle for transportation in my city daily for about 40 minutes, three times a week. This should count as my cardio.

After implementing calf raises, as weird as it sounds, my ankle feels better and closer to being healthy compared to my shoulder. I thought the ankle injury would be more serious than the shoulder injury, but it's the other way around. I also theorized that BPC-157 works better for ankle injury (and similar type of injuries), and for my shoulder injury, I should incorporate TB-500.. (expensive joy..)

LOWER FOCUSED FULL BODY:
Machine Seated Leg Curl: 68kg x 10 reps (Set 1), 68kg x 10 reps (Set 2), 68kg x 10 reps (Set 3)
Barbell Bulgarian Split Squat: 16kg x 10 reps (Set 1), 16kg x 8 reps (Set 2), 10kg x 12 reps (Set 3), 10kg x 15 reps (Set 4)
Machine Fly: 68kg x 12 reps (Set 1), 68kg x 12 reps (Set 2), 68kg x 12 reps (Set 3)
Iso Lateral Wide Pulldown: 70kg x 10 reps (Set 1), 70kg x 10 reps (Set 2), 70kg x 10 reps (Set 3)
Preacher Curl Machine: 39kg x 15 reps (Set 1), 39kg x 15 reps (Set 2), 32kg x 15 reps (Set 3)
Machine Ab Crunch: 15kg x 20 reps (Set 1), 15kg x 20 reps (Set 2), 15kg x 20 reps (Set 3)

CHEST FOCUSED FULL BODY
Iso Lateral Horizontal Bench Press: 40kg x 15 reps (Set 1), 50kg x 10 reps (Set 2), 50kg x 10 reps (Set 3) [Shoulder pain was too severe this time, even with bar-only warm-up, so I switched to the Iso Lateral Bench Press. I rarely do that, but I must admit, I loved it. I had a deep mind-muscle connection for this exercise, although the weight was only half of what I usually do on the bench press.]
Machine Fly: 68kg x 15 reps (Set 1), 68kg x 15 reps (Set 2), 68kg x 15 reps (Set 3)
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3)
Machine Seated Row: 60kg x 15 reps (Set 1), 60kg x 12 reps (Set 2), 60kg x 12 reps (Set 3)
Dumbbell Reverse Fly with External Rotation: 12kg x 12 reps (Set 1), 12kg x 12 reps (Set 2), 12kg x 12 reps (Set 3)
Cable Rope Tricep Pushdown: 20kg x 12 reps (Set 1), 20kg x 10 reps (Set 2), 20kg x 20 reps (Set 3)
Iso Lateral Wide Pulldown: Set 1 - 70kg x 12 reps, Set 2 - 80kg x 8 reps, Set 3 - 80kg x 10 reps, Set 4 - 80kg x 10 reps
Dumbbell Incline Bench Row: 39.19kg: Set 1 - 28kg x 12 reps, Set 2 - 28kg x 12 reps, Set 3 - 28kg x 12 reps
(superset) Machine Leg Press: Set 1 - 100kg x 20 reps, Set 2 - 100kg x 20 reps, Set 3 - 100kg x 20 reps
(superset) Machine Calf Raise: Set 1 - 100kg x 20 reps, Set 2 - 100kg x 20 reps, Set 3 - 100kg x 12 reps
Dumbbell Preacher Hammer Curl: Set 1 - 42kg x 8 reps, Set 2 - 42kg x 8 reps, Set 3 - 42kg x 8 reps
Dumbbell Lateral Raise: Set 1 - 14kg x 20 reps, Set 2 - 14kg x 20 reps, Set 3 - 11kg x 20 reps

LOWER FOCUSED FULL BODY 2 (Today, I messed up a bit. I should have done a back focused full body workout, but that is scheduled for tomorrow.)
Barbell Stiff-Leg Deadlift: 80kg x 12 reps (Set 1), 80kg x 8 reps (Set 2), 80kg x 10 reps (Set 3)
Dip: 92kg x 20 reps (Set 1), 92kg x 20 reps (Set 2), 92kg x 20 reps (Set 3) (I didn't do weighted dips this time. I focused on my form and didn't go too deep to avoid engaging my shoulders too much)
Barbell Hip Thrust: 60kg x 20 reps (Set 1), 60kg x 20 reps (Set 2), 60kg x 20 reps (Set 3)
Barbell Pullover: 20kg x 15 reps (Set 1), 20kg x 15 reps (Set 2), 26kg x 15 reps (Set 3)
(superset) Dumbbell Reverse Fly: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)
(superset) Dumbbell Lateral Raise: 12kg x 20 reps (Set 1), 12kg x 20 reps (Set 2), 12kg x 20 reps (Set 3)
Machine Leg Extension: 40kg x 15 reps (Set 1), 40kg x 12 reps (Set 2), 40kg x 12 reps (Set 3)
Machine Tricep Extension: 46kg x 20 reps (Set 1), 46kg x 15 reps (Set 2), 46kg x 15 reps (Set 3)
Click to expand...
@enemallithorre training is no point perfect and concentration is good
 
enemallithorre said:
Last week my diet looks like this:

  • Meal 1: Overnight oats 400ml (16 oz) Calories: 440 (no toppings) Protein: 47g Fat: 6g Carbs: 49g Fiber: 6g Sugars: 4g.
    Ingredients (for 1 serving):
    • 1 cup (160ml) unsweetened almond milk (or milk of choice)
    • 3/4 cup (68g) old-fashioned oats
    • 1/2 cup (120g) nonfat plain Greek yogurt
    • 1 scoop (35g) protein powder of choice
    • Fruit, nuts, and seeds of choice
  • Meal 2: Post-workout protein shake (natural flavor), [60g of WHEY, 400ml of almond drink / lactose free low fat milk]
  • Meal 3: 3-ingredient Banana Oat Pancakes. Nutrition facts per serving size of 6 small pancakes - Calories: 420, Protein: 18g, Fat: 13g, Carbs: 58g, Fiber: 6g, Sugars: 14g
  • Meal 4: Chicken and salsa. Each serving (10 oz or 280g) contains 305 calories, 64g of protein, 2.5g of fat, 6.5g of carbs, 0.5g of fiber, and 5g of sugars.
    +oven baked potatos ~300g
  • Meal 5 - curd (300 g) +whey protein
Click to expand...
@enemallithorre to rehab you need to bump up the protein way more honestly and bump up the fats way more

missing omega 3 fats like fish oil in the mix and missing a good balance of omega 3 to 6
 
enemallithorre said:
I also wanted to mention that I love making whey-avocado smoothies. When I use flavored whey, I usually go for vanilla. To make the smoothie, I add 1 or 2 avocados, 2 scoops of protein powder, and 300 ml of milk. The end result is a thick and tasty treat that I really enjoy. If I have berries, I blend them together and add some on top for texture (raspberries are perfect for this) <-- perfect for quick snack.

As for my diet this week, I only had one cheat meal at a party, which consisted of sushi.
Click to expand...
I like avocado smoothies but I add cocoa powder to them
 
enemallithorre said:
The problem that is troubling me is whether I should continue to use my right shoulder or allow it to heal with the assistance of BPC-157 before training it again. While the shoulder has been improving, there are still days when the sharp pain returns, which negatively impacts my training. I can't wait for my physiotherapy session next week.
Click to expand...
@enemallithorre you can train but don't train your shoulder or upper body

I suggest training lower body, abs and doing cardio, laying off the top part like shoulders/chest/back/arms but keep the other bodyparts fit and trained
 
Updates coming soon, I am moving in in a different city. Still training, but very short on time. Soon I will be posting my logs (I log every workout). Also had a consultation with a physiotherapist. Made a few changes. I will write a update this week.
 
Workout log:

Workout 1:
  • Machine Shoulder Press: Set 1 - 39x12, Set 2 - 39x10, Set 3 - 39x10, Set 4 - 39x10
  • Dumbbell Lateral Raise: Set 1 - 14x20, Set 2 - 14x20, Set 3 - 14x15, Set 4 - 12x20
  • Iso Lateral Wide Pulldown: Set 1 - 70x10, Set 2 - 70x10, Set 3 - 70x8
  • Machine Ab Crunch: Set 1 - 15x25, Set 2 - 15x20, Set 3 - 15x20, Set 4 - 15x20
  • Machine Hip Abduction: Set 1 - 68x20, Set 2 - 68x20, Set 3 - 68x20
  • Dumbbell Preacher Hammer Curl: Set 1 - 42x10, Set 2 - 42x10
  • Machine Seated Calf Raise: Set 1 - 20x20, Set 2 - 20x20, Set 3 - 20x20, Set 4 - 20x20
  • Cable Rope Tricep Pushdown: Set 1 - 13x12, Set 2 - 13x12, Set 3 - 13x8
Workout 2:
  • Machine Leg Curl: Set 1 - 32x15, Set 2 - 32x15, Set 3 - 39x12
  • Barbell Bulgarian Split Squat: Set 1 - 0x15, Set 2 - 0x15, Set 3 - 0x15, Set 4 - 0x12
  • Machine Fly: Set 1 - 68x12, Set 2 - 68x12, Set 3 - 68x12
  • Iso Lateral Wide Pulldown: Set 1 - 60x12, Set 2 - 60x12, Set 3 - 60x12
  • Preacher Curl Machine: Set 1 - 39x15, Set 2 - 39x10, Set 3 - 39x10
  • Cable Crunch: Set 1 - 29x20, Set 2 - 29x30, Set 3 - 29x30
Workout 3:
  • Machine Leg Curl: Set 1 - 32x15, Set 2 - 32x15, Set 3 - 39x12
  • Barbell Bulgarian Split Squat: Set 1 - 0x15, Set 2 - 0x15, Set 3 - 0x15, Set 4 - 0x12
  • Machine Fly: Set 1 - 68x12, Set 2 - 68x12, Set 3 - 68x12
  • Iso Lateral Wide Pulldown: Set 1 - 60x12, Set 2 - 60x12, Set 3 - 60x12
  • Preacher Curl Machine: Set 1 - 39x15, Set 2 - 39x10, Set 3 - 39x10
  • Cable Crunch: Set 1 - 29x20, Set 2 - 29x30, Set 3 - 29x30
Workout 4:
  • Smith Machine Bench Press: Set 1 - 70x5
  • Machine Fly: Set 1 - 68x15, Set 2 - 68x15, Set 3 - 68x15, Set 4 - 68x15
  • Dumbbell Tricep Extension: Set 1 - 20x15, Set 2 - 20x15, Set 3 - 20x12, Set 4 - 20x12
  • Barbell Hip Thrust: Set 1 - 60x20, Set 2 - 60x20, Set 3 - 60x20
  • Machine Seated Row: Set 1 - 60x15, Set 2 - 60x15, Set 3 - 60x15
  • Dumbbell Reverse Fly with External Rotation: Set 1 - 12x20, Set 2 - 12x15, Set 3 - 12x15
  • Barbell Skull Crusher (Reverse Grip): Set 1 - 25x15, Set 2 - 25x12, Set 3 - 25x12
Workout 5:
  • Smith Machine Bench Press: Set 1 - 70x5
  • Machine Fly: Set 1 - 68x15, Set 2 - 68x15, Set 3 - 68x15, Set 4 - 68x15
  • Dumbbell Tricep Extension: Set 1 - 20x15, Set 2 - 20x15, Set 3 - 20x12, Set 4 - 20x12
  • Barbell Hip Thrust: Set 1 - 60x20, Set 2 - 60x20, Set 3 - 60x20
  • Machine Seated Row: Set 1 - 60x15, Set 2 - 60x15, Set 3 - 60x15
  • Dumbbell Reverse Fly with External Rotation: Set 1 - 12x20, Set 2 - 12x15, Set 3 - 12x15
  • Barbell Skull Crusher (Reverse Grip): Set 1 - 25x15, Set 2 - 25x12, Set 3 - 25x12

Workout 6:
  • Iso Lateral Wide Pulldown: Set 1 - 60x15, Set 2 - 80x8, Set 3 - 80x8, Set 4 - 80x9
  • Leverage Machine Iso Row: Set 1 - 70x15, Set 2 - 70x12, Set 3 - 70x12
  • Machine Leg Press: Set 1 - 100x20, Set 2 - 100x20, Set 3 - 100x20, Set 4 - 100x12
  • Machine Calf Raise: Set 1 - 100x20, Set 2 - 100x20, Set 3 - 100x20, Set 4 - 100x12
  • Dumbbell Lateral Raise: Set 1 - 14x20, Set 2 - 14x20, Set 3 - 14x20
  • Barbell Curl: Set 1 - 27x15, Set 2 - 27x12, Set 3 - 27x10
  • Machine Ab Crunch: Set 1 - 15x20, Set 2 - 15x20
Workout 7:
  • Machine Seated Leg Curl: Set 1 - 61x15, Set 2 - 61x12, Set 3 - 61x12, Set 4 - 61x12, Set 5 - 61x12, Set 6 - 61x12
  • Dip: Set 1 - 92x20, Set 2 - 92x20, Set 3 - 92x20, Set 4 - 92x20
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15, Set 3 - 67x20
  • Machine Leg Extension: Set 1 - 40x15, Set 2 - 40x12, Set 3 - 40x12
  • Barbell Pullover: Set 1 - 26x10, Set 2 - 24x15, Set 3 - 24x12
  • Dumbbell Reverse Fly: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x12
  • Dumbbell Lateral Raise: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x18
  • Dumbbell Tricep Extension (Supine): Set 1 - 20x12, Set 2 - 20x12, Set 3 - 20x12
Workout 8:
  • Machine Seated Leg Curl: Set 1 - 61x15, Set 2 - 61x15, Set 3 - 61x12, Set 4 - 61x15
  • Machine Single-Leg Press: Set 1 - 50x15, Set 2 - 50x15, Set 3 - 50x15, Set 4 - 50x12
  • Calf Press On Leg Press: Set 1 - 50x20, Set 2 - 50x20, Set 3 - 100x5
  • Machine Iso Lateral High Row: Set 1 - 65x13
  • Iso Lateral Wide Pulldown: Set 1 - 65x13, Set 2 - 70x8, Set 3 - 75x8, Set 4 - 75x8
  • Dumbbell Tricep Extension: Set 1 - 20x20, Set 2 - 20x15, Set 3 - 20x15
  • Preacher Curl Machine: Set 1 - 37x8, Set 2 - 27x15, Set 3 - 27x12
  • Cable Crunch: Set 1 - 29x20, Set 2 - 29x20, Set 3 - 29x20, Set 4 - 29x20
Workout 9:
  • Machine Fly: Set 1 - 68x12, Set 2 - 68x12, Set 3 - 68x12, Set 4 - 68x12, Set 5 - 68x12
  • Dumbbell Tricep Extension: Set 1 - 20x15, Set 2 - 20x15, Set 3 - 20x15, Set 4 - 20x12
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15, Set 3 - 67x15, Set 4 - 67x20
  • Machine Seated Row: Set 1 - 60x12, Set 2 - 60x15, Set 3 - 60x15
  • Dumbbell Reverse Fly with External Rotation: Set 1 - 10x15, Set 2 - 10x15, Set 3 - 10x15
  • Cable Rope Tricep Pushdown: Set 1 - 13x12, Set 2 - 13x10, Set 3 - 11x10, Set 4 - 11x10
Workout 10:
  • Iso Lateral Wide Pulldown: Set 1 - 90x8, Set 2 - 90x8, Set 3 - 90x8
  • Dumbbell Incline Bench Row: Set 1 - 28x15, Set 2 - 28x15, Set 3 - 28x12
  • Calf Press On Leg Press: Set 1 - 100x15, Set 2 - 100x15, Set 3 - 100x12, Set 4 - 100x12
  • Dumbbell Lateral Raise: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x18, Set 4 - 12x18
Workout 11:
  • Machine Seated Leg Curl: Set 1 - 68x15, Set 2 - 68x12, Set 3 - 61x12, Set 4 - 61x12
  • Dip: Set 1 - 92x30, Set 2 - 92x28, Set 3 - 92x20
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15, Set 3 - 67x20
  • Cable Rope Tricep Pushdown: Set 1 - 12x20, Set 2 - 12x15, Set 3 - 12x12
Workout 12:
  • Machine Deltoid Raise: Set 1 - 25x20, Set 2 - 25x20, Set 3 - 25x20, Set 4 - 25x20, Set 5 - 25x20
  • Dumbbell Reverse Fly: Set 1 - 8x20, Set 2 - 8x15, Set 3 - 8x16, Set 4 - 8x15
  • Iso Lateral Wide Pulldown: Set 1 - 50x15, Set 2 - 50x12, Set 3 - 50x12
  • Machine Hip Abduction: Set 1 - 68x20, Set 2 - 75x20, Set 3 - 75x20
  • Cable Crunch: Set 1 - 29x30, Set 2 - 29x20, Set 3 - 29x30
  • Cable Rope Tricep Pushdown: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x12
Workout 13:
  • Machine Seated Leg Curl: Set 1 - 68x12, Set 2 - 68x12, Set 3 - 68x12, Set 4 - 61x15, Set 5 - 61x12
  • Barbell Bulgarian Split Squat: Set 1 - 10x12, Set 2 - 10x12, Set 3 - 10x20, Set 4 - 10x20
  • Machine Seated Calf Raise: Set 1 - 20x20, Set 2 - 20x12, Set 3 - 20x15, Set 4 - 20x12
  • Machine Fly: Set 1 - 54x10, Set 2 - 54x10, Set 3 - 54x10
  • Iso Lateral Wide Pulldown: Set 1 - 60x12, Set 2 - 60x12, Set 3 - 60x12
  • Dumbbell Alternating Hammer Curl: Set 1 - 12x10, Set 2 - 12x10, Set 3 - 12x8
  • Cable Crunch: Set 1 - 29x20, Set 2 - 32x20, Set 3 - 32x30
  • Cable Rope Tricep Pushdown: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x20
Workout 14:
  • Machine Fly: Set 1 - 68x12, Set 2 - 75x12, Set 3 - 75x12, Set 4 - 75x12
  • Dumbbell Tricep Extension: Set 1 - 22x15
  • Dumbbell Seated One-Arm Tricep Extension: Set 1 - 7x20, Set 2 - 10x10, Set 3 - 10x12, Set 4 - 10x12
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15, Set 3 - 67x15, Set 4 - 67x20
  • Machine Seated Row: Set 1 - 60x12, Set 2 - 60x12, Set 3 - 60x12
  • Dumbbell Reverse Fly with External Rotation: Set 1 - 10x15, Set 2 - 10x15, Set 3 - 10x15, Set 4 - 10x12
  • Cable Crunch: Set 1 - 32x30, Set 2 - 32x20, Set 3 - 32x30
  • Cable Rope Tricep Pushdown: Set 1 - 12x15, Set 2 - 12x15, Set 3 - 11x12
Workout 15:
  • Iso Lateral Wide Pulldown: Set 1 - 60x15, Set 2 - 60x15, Set 3 - 70x10, Set 4 - 70x10
  • Dumbbell Lateral Raise: Set 1 - 12x20, Set 2 - 12x18, Set 3 - 12x18, Set 4 - 12x14
  • Dumbbell Reverse Fly: Set 1 - 8x15, Set 2 - 8x20, Set 3 - 8x20
  • Machine Seated Calf Raise: Set 1 - 20x20, Set 2 - 20x20, Set 3 - 20x20, Set 4 - 20x20
  • Cable Crunch: Set 1 - 32x30, Set 2 - 32x20, Set 3 - 35x20
  • Cable Rope Tricep Pushdown: Set 1 - 12x15, Set 2 - 12x15, Set 3 - 12x12
Workout 16:
  • Machine Seated Leg Curl: Set 1 - 61x15, Set 2 - 61x12, Set 3 - 61x10, Set 4 - 61x12
  • Dip: Set 1 - 92x20, Set 2 - 92x20, Set 3 - 92x25
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15
  • Machine Ab Crunch: Set 1 - 15x20, Set 2 - 15x20, Set 3 - 15x15
  • Machine Deltoid Raise: Set 1 - 32x15, Set 2 - 32x15, Set 3 - 32x15
  • Cable Rope Tricep Pushdown: Set 1 - 12x15, Set 2 - 12x15, Set 3 - 12x12
Workout 17:
  • Dumbbell Reverse Fly: Set 1 - 8x20, Set 2 - 8x20, Set 3 - 8x20, Set 4 - 8x20, Set 5 - 8x20
  • Machine Hip Abduction: Set 1 - 75x20, Set 2 - 75x20, Set 3 - 75x20, Set 4 - 75x20
  • Machine Deltoid Raise: Set 1 - 25x20, Set 2 - 32x20, Set 3 - 32x20, Set 4 - 32x20, Set 5 - 32x20
  • Iso Lateral Wide Pulldown: Set 1 - 60x15, Set 2 - 60x15, Set 3 - 60x15
  • Cable Crunch: Set 1 - 35x20, Set 2 - 32x20, Set 3 - 32x20
  • Cable Rope Tricep Pushdown: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x12
 

Update on Shoulder Pain

As some of you may know, I recently went to the physiotherapist who specializes in sports injuries. Here's what I learned:

Diagnosis: Shoulder Impingement. After a thorough examination, it turns out that my pectoral muscles and the front part of my shoulder are way more developed compared to my back and posterior shoulder. The physiotherapist explained that this muscle imbalance, along with involvement of the levator scapula muscle, is causing this. It's been causing some discomfort, but now I know what's going on. He said that I still should do a CT scan if the pain is not going away after few months..

Adjusting my Warm-up Routine. My pre-workout warm-up routine takes a bit longer than usual. I want to make sure I'm properly preparing my muscles for exercise. So, before every workout, I go through all the recommended exercises to loosen up the tight muscles and strengthen the weaker ones. It's become an essential part of my routine, and it's been helping a bit so far.

Keeping an Eye on my Shoulders. During my workouts, I have to be extra mindful of my shoulder movements. Turns out, I've developed a habit of lifting my shoulders too much during certain exercises, which only worsens the situation. I'm actively working on correcting this and keeping my shoulders in check. It's a challenge, but I'm determined to make progress.

Focusing on the Back and Posterior Shoulder. To address the muscle imbalance, I've been putting more emphasis on strengthening my weak back chain and the muscles in the posterior shoulder region. Even though I primarily focus on training my chest muscles with exercises like pecs machine flyes, I'm now making a conscious effort to balance it out.

Notable Changes and Progress. The posterior part of my shoulders is showing signs of hypertrophy. On the flip side, my chest muscles don't appear as "full" as they used to, but it's a trade off I'm willing to accept for the sake of a healthier shoulder.

That's the latest update on my shoulder.
 
Possible Side Effects of Peptides [Brand used: Particle Peptides]

There were some scary side effects related to peptides.. I also seek your advice or references on where to find more information. Currently, I'm on a "cycle" of Ipamorelin (200 mcg) and Sermorelin (100 mcg) only. Here's what I've noticed.. any insights would be appreciated:

Increased Vein Visibility. Since starting this peptide protocol, I've noticed that my veins are becoming more prominent all over my body, particularly in the upper body and limbs. Personally, I saw this as a positive sign because it seems to indicate a reduction in subcutaneous fat. However, I'm a bit concerned about the appearance of venous knots on my legs. This is something new for me, even though my body fat percentage is similar to before I started the peptides. These changes began approximately one to two weeks after starting the peptide cycle.

Pain in the Front of the Shin Bone (Tibia). A couple of days ago, while I was moving and had to carry heavy loads up and down stairs, I started experiencing a lot of pain in the front of my shin bone. There doesn't appear to be any bruising, but a hard, stiff, and painful lump appeared. Thankfully, it disappeared after about three hours, and now my leg feels normal. However, I plan to see a doctor next week, just to be cautious. My concern is that it could have been a clot in a small vein.

Seeking Information and Experiences. Has anyone else experienced something similar with peptides causing significant bulging of veins, even when the reduction in body fat percentage isn't drastic? I'm curious if this is a known side effect or if there are any precautions I should be aware of. If anyone has any information or personal experiences to share, it would be incredibly helpful. I'm even willing to share pictures of what the lump on my leg looked like yesterday if that would provide more context.
 
enemallithorre said:
Possible Side Effects of Peptides [Brand used: Particle Peptides]

There were some scary side effects related to peptides.. I also seek your advice or references on where to find more information. Currently, I'm on a "cycle" of Ipamorelin (200 mcg) and Sermorelin (100 mcg) only. Here's what I've noticed.. any insights would be appreciated:

Increased Vein Visibility. Since starting this peptide protocol, I've noticed that my veins are becoming more prominent all over my body, particularly in the upper body and limbs. Personally, I saw this as a positive sign because it seems to indicate a reduction in subcutaneous fat. However, I'm a bit concerned about the appearance of venous knots on my legs. This is something new for me, even though my body fat percentage is similar to before I started the peptides. These changes began approximately one to two weeks after starting the peptide cycle.

Pain in the Front of the Shin Bone (Tibia). A couple of days ago, while I was moving and had to carry heavy loads up and down stairs, I started experiencing a lot of pain in the front of my shin bone. There doesn't appear to be any bruising, but a hard, stiff, and painful lump appeared. Thankfully, it disappeared after about three hours, and now my leg feels normal. However, I plan to see a doctor next week, just to be cautious. My concern is that it could have been a clot in a small vein.

Seeking Information and Experiences. Has anyone else experienced something similar with peptides causing significant bulging of veins, even when the reduction in body fat percentage isn't drastic? I'm curious if this is a known side effect or if there are any precautions I should be aware of. If anyone has any information or personal experiences to share, it would be incredibly helpful. I'm even willing to share pictures of what the lump on my leg looked like yesterday if that would provide more context.
Click to expand...
it's possible to have these sides @enemallithorre but only way to test it is to stop the peptides and see first
 
enemallithorre said:
Workout log:

Workout 1:
  • Machine Shoulder Press: Set 1 - 39x12, Set 2 - 39x10, Set 3 - 39x10, Set 4 - 39x10
  • Dumbbell Lateral Raise: Set 1 - 14x20, Set 2 - 14x20, Set 3 - 14x15, Set 4 - 12x20
  • Iso Lateral Wide Pulldown: Set 1 - 70x10, Set 2 - 70x10, Set 3 - 70x8
  • Machine Ab Crunch: Set 1 - 15x25, Set 2 - 15x20, Set 3 - 15x20, Set 4 - 15x20
  • Machine Hip Abduction: Set 1 - 68x20, Set 2 - 68x20, Set 3 - 68x20
  • Dumbbell Preacher Hammer Curl: Set 1 - 42x10, Set 2 - 42x10
  • Machine Seated Calf Raise: Set 1 - 20x20, Set 2 - 20x20, Set 3 - 20x20, Set 4 - 20x20
  • Cable Rope Tricep Pushdown: Set 1 - 13x12, Set 2 - 13x12, Set 3 - 13x8
Workout 2:
  • Machine Leg Curl: Set 1 - 32x15, Set 2 - 32x15, Set 3 - 39x12
  • Barbell Bulgarian Split Squat: Set 1 - 0x15, Set 2 - 0x15, Set 3 - 0x15, Set 4 - 0x12
  • Machine Fly: Set 1 - 68x12, Set 2 - 68x12, Set 3 - 68x12
  • Iso Lateral Wide Pulldown: Set 1 - 60x12, Set 2 - 60x12, Set 3 - 60x12
  • Preacher Curl Machine: Set 1 - 39x15, Set 2 - 39x10, Set 3 - 39x10
  • Cable Crunch: Set 1 - 29x20, Set 2 - 29x30, Set 3 - 29x30
Workout 3:
  • Machine Leg Curl: Set 1 - 32x15, Set 2 - 32x15, Set 3 - 39x12
  • Barbell Bulgarian Split Squat: Set 1 - 0x15, Set 2 - 0x15, Set 3 - 0x15, Set 4 - 0x12
  • Machine Fly: Set 1 - 68x12, Set 2 - 68x12, Set 3 - 68x12
  • Iso Lateral Wide Pulldown: Set 1 - 60x12, Set 2 - 60x12, Set 3 - 60x12
  • Preacher Curl Machine: Set 1 - 39x15, Set 2 - 39x10, Set 3 - 39x10
  • Cable Crunch: Set 1 - 29x20, Set 2 - 29x30, Set 3 - 29x30
Workout 4:
  • Smith Machine Bench Press: Set 1 - 70x5
  • Machine Fly: Set 1 - 68x15, Set 2 - 68x15, Set 3 - 68x15, Set 4 - 68x15
  • Dumbbell Tricep Extension: Set 1 - 20x15, Set 2 - 20x15, Set 3 - 20x12, Set 4 - 20x12
  • Barbell Hip Thrust: Set 1 - 60x20, Set 2 - 60x20, Set 3 - 60x20
  • Machine Seated Row: Set 1 - 60x15, Set 2 - 60x15, Set 3 - 60x15
  • Dumbbell Reverse Fly with External Rotation: Set 1 - 12x20, Set 2 - 12x15, Set 3 - 12x15
  • Barbell Skull Crusher (Reverse Grip): Set 1 - 25x15, Set 2 - 25x12, Set 3 - 25x12
Workout 5:
  • Smith Machine Bench Press: Set 1 - 70x5
  • Machine Fly: Set 1 - 68x15, Set 2 - 68x15, Set 3 - 68x15, Set 4 - 68x15
  • Dumbbell Tricep Extension: Set 1 - 20x15, Set 2 - 20x15, Set 3 - 20x12, Set 4 - 20x12
  • Barbell Hip Thrust: Set 1 - 60x20, Set 2 - 60x20, Set 3 - 60x20
  • Machine Seated Row: Set 1 - 60x15, Set 2 - 60x15, Set 3 - 60x15
  • Dumbbell Reverse Fly with External Rotation: Set 1 - 12x20, Set 2 - 12x15, Set 3 - 12x15
  • Barbell Skull Crusher (Reverse Grip): Set 1 - 25x15, Set 2 - 25x12, Set 3 - 25x12

Workout 6:
  • Iso Lateral Wide Pulldown: Set 1 - 60x15, Set 2 - 80x8, Set 3 - 80x8, Set 4 - 80x9
  • Leverage Machine Iso Row: Set 1 - 70x15, Set 2 - 70x12, Set 3 - 70x12
  • Machine Leg Press: Set 1 - 100x20, Set 2 - 100x20, Set 3 - 100x20, Set 4 - 100x12
  • Machine Calf Raise: Set 1 - 100x20, Set 2 - 100x20, Set 3 - 100x20, Set 4 - 100x12
  • Dumbbell Lateral Raise: Set 1 - 14x20, Set 2 - 14x20, Set 3 - 14x20
  • Barbell Curl: Set 1 - 27x15, Set 2 - 27x12, Set 3 - 27x10
  • Machine Ab Crunch: Set 1 - 15x20, Set 2 - 15x20
Workout 7:
  • Machine Seated Leg Curl: Set 1 - 61x15, Set 2 - 61x12, Set 3 - 61x12, Set 4 - 61x12, Set 5 - 61x12, Set 6 - 61x12
  • Dip: Set 1 - 92x20, Set 2 - 92x20, Set 3 - 92x20, Set 4 - 92x20
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15, Set 3 - 67x20
  • Machine Leg Extension: Set 1 - 40x15, Set 2 - 40x12, Set 3 - 40x12
  • Barbell Pullover: Set 1 - 26x10, Set 2 - 24x15, Set 3 - 24x12
  • Dumbbell Reverse Fly: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x12
  • Dumbbell Lateral Raise: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x18
  • Dumbbell Tricep Extension (Supine): Set 1 - 20x12, Set 2 - 20x12, Set 3 - 20x12
Workout 8:
  • Machine Seated Leg Curl: Set 1 - 61x15, Set 2 - 61x15, Set 3 - 61x12, Set 4 - 61x15
  • Machine Single-Leg Press: Set 1 - 50x15, Set 2 - 50x15, Set 3 - 50x15, Set 4 - 50x12
  • Calf Press On Leg Press: Set 1 - 50x20, Set 2 - 50x20, Set 3 - 100x5
  • Machine Iso Lateral High Row: Set 1 - 65x13
  • Iso Lateral Wide Pulldown: Set 1 - 65x13, Set 2 - 70x8, Set 3 - 75x8, Set 4 - 75x8
  • Dumbbell Tricep Extension: Set 1 - 20x20, Set 2 - 20x15, Set 3 - 20x15
  • Preacher Curl Machine: Set 1 - 37x8, Set 2 - 27x15, Set 3 - 27x12
  • Cable Crunch: Set 1 - 29x20, Set 2 - 29x20, Set 3 - 29x20, Set 4 - 29x20
Workout 9:
  • Machine Fly: Set 1 - 68x12, Set 2 - 68x12, Set 3 - 68x12, Set 4 - 68x12, Set 5 - 68x12
  • Dumbbell Tricep Extension: Set 1 - 20x15, Set 2 - 20x15, Set 3 - 20x15, Set 4 - 20x12
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15, Set 3 - 67x15, Set 4 - 67x20
  • Machine Seated Row: Set 1 - 60x12, Set 2 - 60x15, Set 3 - 60x15
  • Dumbbell Reverse Fly with External Rotation: Set 1 - 10x15, Set 2 - 10x15, Set 3 - 10x15
  • Cable Rope Tricep Pushdown: Set 1 - 13x12, Set 2 - 13x10, Set 3 - 11x10, Set 4 - 11x10
Workout 10:
  • Iso Lateral Wide Pulldown: Set 1 - 90x8, Set 2 - 90x8, Set 3 - 90x8
  • Dumbbell Incline Bench Row: Set 1 - 28x15, Set 2 - 28x15, Set 3 - 28x12
  • Calf Press On Leg Press: Set 1 - 100x15, Set 2 - 100x15, Set 3 - 100x12, Set 4 - 100x12
  • Dumbbell Lateral Raise: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x18, Set 4 - 12x18
Workout 11:
  • Machine Seated Leg Curl: Set 1 - 68x15, Set 2 - 68x12, Set 3 - 61x12, Set 4 - 61x12
  • Dip: Set 1 - 92x30, Set 2 - 92x28, Set 3 - 92x20
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15, Set 3 - 67x20
  • Cable Rope Tricep Pushdown: Set 1 - 12x20, Set 2 - 12x15, Set 3 - 12x12
Workout 12:
  • Machine Deltoid Raise: Set 1 - 25x20, Set 2 - 25x20, Set 3 - 25x20, Set 4 - 25x20, Set 5 - 25x20
  • Dumbbell Reverse Fly: Set 1 - 8x20, Set 2 - 8x15, Set 3 - 8x16, Set 4 - 8x15
  • Iso Lateral Wide Pulldown: Set 1 - 50x15, Set 2 - 50x12, Set 3 - 50x12
  • Machine Hip Abduction: Set 1 - 68x20, Set 2 - 75x20, Set 3 - 75x20
  • Cable Crunch: Set 1 - 29x30, Set 2 - 29x20, Set 3 - 29x30
  • Cable Rope Tricep Pushdown: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x12
Workout 13:
  • Machine Seated Leg Curl: Set 1 - 68x12, Set 2 - 68x12, Set 3 - 68x12, Set 4 - 61x15, Set 5 - 61x12
  • Barbell Bulgarian Split Squat: Set 1 - 10x12, Set 2 - 10x12, Set 3 - 10x20, Set 4 - 10x20
  • Machine Seated Calf Raise: Set 1 - 20x20, Set 2 - 20x12, Set 3 - 20x15, Set 4 - 20x12
  • Machine Fly: Set 1 - 54x10, Set 2 - 54x10, Set 3 - 54x10
  • Iso Lateral Wide Pulldown: Set 1 - 60x12, Set 2 - 60x12, Set 3 - 60x12
  • Dumbbell Alternating Hammer Curl: Set 1 - 12x10, Set 2 - 12x10, Set 3 - 12x8
  • Cable Crunch: Set 1 - 29x20, Set 2 - 32x20, Set 3 - 32x30
  • Cable Rope Tricep Pushdown: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x20
Workout 14:
  • Machine Fly: Set 1 - 68x12, Set 2 - 75x12, Set 3 - 75x12, Set 4 - 75x12
  • Dumbbell Tricep Extension: Set 1 - 22x15
  • Dumbbell Seated One-Arm Tricep Extension: Set 1 - 7x20, Set 2 - 10x10, Set 3 - 10x12, Set 4 - 10x12
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15, Set 3 - 67x15, Set 4 - 67x20
  • Machine Seated Row: Set 1 - 60x12, Set 2 - 60x12, Set 3 - 60x12
  • Dumbbell Reverse Fly with External Rotation: Set 1 - 10x15, Set 2 - 10x15, Set 3 - 10x15, Set 4 - 10x12
  • Cable Crunch: Set 1 - 32x30, Set 2 - 32x20, Set 3 - 32x30
  • Cable Rope Tricep Pushdown: Set 1 - 12x15, Set 2 - 12x15, Set 3 - 11x12
Workout 15:
  • Iso Lateral Wide Pulldown: Set 1 - 60x15, Set 2 - 60x15, Set 3 - 70x10, Set 4 - 70x10
  • Dumbbell Lateral Raise: Set 1 - 12x20, Set 2 - 12x18, Set 3 - 12x18, Set 4 - 12x14
  • Dumbbell Reverse Fly: Set 1 - 8x15, Set 2 - 8x20, Set 3 - 8x20
  • Machine Seated Calf Raise: Set 1 - 20x20, Set 2 - 20x20, Set 3 - 20x20, Set 4 - 20x20
  • Cable Crunch: Set 1 - 32x30, Set 2 - 32x20, Set 3 - 35x20
  • Cable Rope Tricep Pushdown: Set 1 - 12x15, Set 2 - 12x15, Set 3 - 12x12
Workout 16:
  • Machine Seated Leg Curl: Set 1 - 61x15, Set 2 - 61x12, Set 3 - 61x10, Set 4 - 61x12
  • Dip: Set 1 - 92x20, Set 2 - 92x20, Set 3 - 92x25
  • Barbell Hip Thrust: Set 1 - 67x15, Set 2 - 67x15
  • Machine Ab Crunch: Set 1 - 15x20, Set 2 - 15x20, Set 3 - 15x15
  • Machine Deltoid Raise: Set 1 - 32x15, Set 2 - 32x15, Set 3 - 32x15
  • Cable Rope Tricep Pushdown: Set 1 - 12x15, Set 2 - 12x15, Set 3 - 12x12
Workout 17:
  • Dumbbell Reverse Fly: Set 1 - 8x20, Set 2 - 8x20, Set 3 - 8x20, Set 4 - 8x20, Set 5 - 8x20
  • Machine Hip Abduction: Set 1 - 75x20, Set 2 - 75x20, Set 3 - 75x20, Set 4 - 75x20
  • Machine Deltoid Raise: Set 1 - 25x20, Set 2 - 32x20, Set 3 - 32x20, Set 4 - 32x20, Set 5 - 32x20
  • Iso Lateral Wide Pulldown: Set 1 - 60x15, Set 2 - 60x15, Set 3 - 60x15
  • Cable Crunch: Set 1 - 35x20, Set 2 - 32x20, Set 3 - 32x20
  • Cable Rope Tricep Pushdown: Set 1 - 12x20, Set 2 - 12x20, Set 3 - 12x12
Click to expand...
@enemallithorre training is detailed I like your volume
 
please upload picture on EF not picture sharing
 
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