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Approved Log Finishing my first cycle log

Aynglifts

Aynglifts

EF Logger
Logger
Hi all,

So kind of a log but already into week 8/12, am running:

Test E 500mgs a week
Anavar 40mgs a day (first 4 weeks and last 4 weeks)
Mk677 + LGD + Rad140 sarms stack daily (from HardcoreAU)

PCT

Nolvadex
Clomid
Milk thistle (taking throughout)
Multivitamin (taking throughout)


Stats:

6”1
32 age
22% BF (at this current point, started at 18)
112kgs (started at 98kgs)

Bloods:

At start of cycle my natural test was at 1.6 everything else was normal

Week 6 bloods
Test = 49.2
E2 = 679 (doctor saying this is really high)
Liver markers were a touch high (most likely unavoidable from orals anavar)

I have started taking nolvadex eod due to some itchy nipples and high E2 while I’m waiting for arimidex to arrive (yes should of had this in hand at start)

Training

Typical bro split style 4/5 sessions a week, have had massive strength increases although getting a fair bit of joint pain so this week has been a de-load week of lighter weight higher reps to fatigue

Food

On a bulk of 3500-4000 calories a day (not as strict as I would want it) looking to cut back down to 12% BF after this cycle finishes.

Any side effects:
Had just some itchy nipples
Light headaches occasionally
High E2

Thoughts?

Super new to this world as i am sure it shows in this post but looking for any places to improve and some help with controlling E2 better, and finally what recommendations for jumping into second cycle.

Cheers
 
Aynglifts said:
Hi all,

So kind of a log but already into week 8/12, am running:

Test E 500mgs a week
Anavar 40mgs a day (first 4 weeks and last 4 weeks)
Mk677 + LGD + Rad140 sarms stack daily (from HardcoreAU)

PCT

Nolvadex
Clomid
Milk thistle (taking throughout)
Multivitamin (taking throughout)


Stats:

6”1
32 age
22% BF (at this current point, started at 18)
112kgs (started at 98kgs)

Bloods:

At start of cycle my natural test was at 1.6 everything else was normal

Week 6 bloods
Test = 49.2
E2 = 679 (doctor saying this is really high)
Liver markers were a touch high (most likely unavoidable from orals anavar)

I have started taking nolvadex eod due to some itchy nipples and high E2 while I’m waiting for arimidex to arrive (yes should of had this in hand at start)

Training

Typical bro split style 4/5 sessions a week, have had massive strength increases although getting a fair bit of joint pain so this week has been a de-load week of lighter weight higher reps to fatigue

Food

On a bulk of 3500-4000 calories a day (not as strict as I would want it) looking to cut back down to 12% BF after this cycle finishes.

Any side effects:
Had just some itchy nipples
Light headaches occasionally
High E2

Thoughts?

Super new to this world as i am sure it shows in this post but looking for any places to improve and some help with controlling E2 better, and finally what recommendations for jumping into second cycle.

Cheers
Click to expand...
@Aynglifts its never too late to log, thanks for sharing

I'll go point by point here

1) milk thistle is not enough for your liver, you need tudca and many other ingredients or you'll be toxic causing high cortisol and aromatase flux, so you should get n2guard and use 7caps ed even into pct

2) estrogen and liver enzymes that relates to #1, your liver is toxic and your body cannot flush out the E2. I suggest if you get arimidex 1mg ed to lower estrogen asap

3) training, please share training details like sets reps and exercises, you need to write those down

4) diet, when you say x number of calories we need to see meals and food that you eat

To really guide you and help you finish out cycle strong and get your PCT or trt in order we need more information.

If you want us to really guide you, and we have 100s of years of experience between us, you need to post a LOG Journal with your diet, training details, full details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy. Start copying and pasting your notes here.
 
Update:

Thanks for all the responses, i will try to add more detail going forward for the final 4 weeks of this.

Training wise I can post some logs of last week to give a rough idea on training style

Chest/Biceps
Monday

Bench Press (Barbell)
Set 1: 60 kg × 12
Set 2: 80 kg × 12
Set 3: 100 kg × 7
Set 4: 100 kg × 6
Set 5: 60 kg × 10 [Failure]

Incline Bench Press (Smith Machine)
Set 1: 60 kg × 8
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 50 kg × 10

Chest Fly
Set 1: 85 kg × 12
Set 2: 85 kg × 12
Set 3: 85 kg × 12
Set 4: 85 kg × 10

Kneeling Cable Chest Press Up
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Bicep Curl (Machine)
Set 1: 55 kg × 12
Set 2: 55 kg × 12
Set 3: 60 kg × 8
Set 4: 50 kg × 4 [Failure]
Set 5: 55 kg × 7
Set 6: 50 kg × 5

Reverse Curl (Barbell)
Set 1: 50 kg × 12
Set 2: 45 kg × 12
Set 3: 40 kg × 12

Hammer Curl (Cable)
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12

Back/Abs
Tuesday

Pull Up
Set 1: 7 reps [Failure]
Set 2: 4 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps

Lat Pulldown (Machine)
Set 1: 70 kg × 12
Set 2: 70 kg × 15
Set 3: 70 kg × 15
Set 4: 70 kg × 15

Iso-Lateral Row (Machine)
Set 1: 100 kg × 12
Set 2: 130 kg × 12
Set 3: 130 kg × 8
Set 4: 130 kg × 10

Seated Row (Cable)
Set 1: 60 kg × 12
Set 2: 60 kg × 10
Set 3: 55 kg × 12

Lat Pulldown - Underhand (Band)
Set 1: +60 kg × 15
Set 2: +60 kg × 15
Set 3: +55 kg × 15

Crunch (Machine)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 20 kg × 20

Shoulder/tricep
Friday

Shoulder Press (Machine)
Set 1: 40 kg × 12
Set 2: 80 kg × 12
Set 3: 90 kg × 12
Set 4: 90 kg × 12
Set 5: 90 kg × 9

Lateral Raise (Dumbbell)
Set 1: 9 kg × 12
Set 2: 9 kg × 12
Set 3: 9 kg × 12
Set 4: 9 kg × 12

Bent Over Row (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Pec Deck (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12

Notes: Rear delt

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 8
Set 4: 4 reps
Set 5: 12 reps

Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 10 kg × 12

Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 kg × 14
Set 2: 60 kg × 9
Set 3: 50 kg × 6 [Drop Set]
Set 4: 50 kg × 15 [Drop Set]

Legs
Thursday

Squat (Barbell)
Set 1: 100 kg × 8
Set 2: 120 kg × 9
Set 3: 130 kg × 8
Set 4: 40 kg × 8 [Warm-up]
Set 5: 130 kg × 9

Lunge (Barbell)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12

Leg Extension (Machine)
Set 1: 60 kg × 15
Set 2: 65 kg × 15
Set 3: 65 kg × 15

Lying Leg Curl (Machine)
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 9

Calf Press on Seated Leg Press
Set 1: 40 kg × 15
Set 2: 40 kg × 12
Set 3: 30 kg × 20

Saturday Sunday usually is a mix of whatever isn’t sore on that day but usually another chest or shoulder session.

My diet is a bit shit I am trying to tidy it up as much as possible, I don’t usually track so I’ll just start with todays diet

Meal 1
4 eggs
250grams mince
White tortilla wrap
cheese

Meal 2
Protein shake
Oats
Peanut butter
Honey
Bananna
Coconut flakes

Workout usually here

Meal 3
500 gram chicken thighs
Maybe 200gram Jasmine rice
One sweet potato honey glazed

Meal 4 (don’t murder me for this)
Large Big Mac meal McDonalds
10 nuggets

Meal 5
Naked burrito bowl
200gram jasmine rice
350 gram mince
Cheese
Kidney beans
Light Sour cream

Meal 6
Chobani yoghurt plain
Mixed berries and fruits
Scoop of whey protein
Honey


Just started week 8 this week and have restarted the anavar for the final 4 weeks (I don’t think it’s gonna be very useful as my BF a bit high but the strength gains are felt really good from the first 4 so gonna throw it on anyway for final 4 weeks)

My arimidex is gonna take about 2 weeks, I understand my E2 is high, is there any suggestions on keeping it rather low? I am taking nolvadex at the moment eod while I wait but should I be reducing test amount or anything like that?

Cheers for the help :)
 
Aynglifts said:
Update:

Thanks for all the responses, i will try to add more detail going forward for the final 4 weeks of this.

Training wise I can post some logs of last week to give a rough idea on training style

Chest/Biceps
Monday

Bench Press (Barbell)
Set 1: 60 kg × 12
Set 2: 80 kg × 12
Set 3: 100 kg × 7
Set 4: 100 kg × 6
Set 5: 60 kg × 10 [Failure]

Incline Bench Press (Smith Machine)
Set 1: 60 kg × 8
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 50 kg × 10

Chest Fly
Set 1: 85 kg × 12
Set 2: 85 kg × 12
Set 3: 85 kg × 12
Set 4: 85 kg × 10

Kneeling Cable Chest Press Up
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Bicep Curl (Machine)
Set 1: 55 kg × 12
Set 2: 55 kg × 12
Set 3: 60 kg × 8
Set 4: 50 kg × 4 [Failure]
Set 5: 55 kg × 7
Set 6: 50 kg × 5

Reverse Curl (Barbell)
Set 1: 50 kg × 12
Set 2: 45 kg × 12
Set 3: 40 kg × 12

Hammer Curl (Cable)
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12

Back/Abs
Tuesday

Pull Up
Set 1: 7 reps [Failure]
Set 2: 4 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps

Lat Pulldown (Machine)
Set 1: 70 kg × 12
Set 2: 70 kg × 15
Set 3: 70 kg × 15
Set 4: 70 kg × 15

Iso-Lateral Row (Machine)
Set 1: 100 kg × 12
Set 2: 130 kg × 12
Set 3: 130 kg × 8
Set 4: 130 kg × 10

Seated Row (Cable)
Set 1: 60 kg × 12
Set 2: 60 kg × 10
Set 3: 55 kg × 12

Lat Pulldown - Underhand (Band)
Set 1: +60 kg × 15
Set 2: +60 kg × 15
Set 3: +55 kg × 15

Crunch (Machine)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 20 kg × 20

Shoulder/tricep
Friday

Shoulder Press (Machine)
Set 1: 40 kg × 12
Set 2: 80 kg × 12
Set 3: 90 kg × 12
Set 4: 90 kg × 12
Set 5: 90 kg × 9

Lateral Raise (Dumbbell)
Set 1: 9 kg × 12
Set 2: 9 kg × 12
Set 3: 9 kg × 12
Set 4: 9 kg × 12

Bent Over Row (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Pec Deck (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12

Notes: Rear delt

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 8
Set 4: 4 reps
Set 5: 12 reps

Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 10 kg × 12

Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 kg × 14
Set 2: 60 kg × 9
Set 3: 50 kg × 6 [Drop Set]
Set 4: 50 kg × 15 [Drop Set]

Legs
Thursday

Squat (Barbell)
Set 1: 100 kg × 8
Set 2: 120 kg × 9
Set 3: 130 kg × 8
Set 4: 40 kg × 8 [Warm-up]
Set 5: 130 kg × 9

Lunge (Barbell)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12

Leg Extension (Machine)
Set 1: 60 kg × 15
Set 2: 65 kg × 15
Set 3: 65 kg × 15

Lying Leg Curl (Machine)
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 9

Calf Press on Seated Leg Press
Set 1: 40 kg × 15
Set 2: 40 kg × 12
Set 3: 30 kg × 20

Saturday Sunday usually is a mix of whatever isn’t sore on that day but usually another chest or shoulder session.

My diet is a bit shit I am trying to tidy it up as much as possible, I don’t usually track so I’ll just start with todays diet

Meal 1
4 eggs
250grams mince
White tortilla wrap
cheese

Meal 2
Protein shake
Oats
Peanut butter
Honey
Bananna
Coconut flakes

Workout usually here

Meal 3
500 gram chicken thighs
Maybe 200gram Jasmine rice
One sweet potato honey glazed

Meal 4 (don’t murder me for this)
Large Big Mac meal McDonalds
10 nuggets

Meal 5
Naked burrito bowl
200gram jasmine rice
350 gram mince
Cheese
Kidney beans
Light Sour cream

Meal 6
Chobani yoghurt plain
Mixed berries and fruits
Scoop of whey protein
Honey


Just started week 8 this week and have restarted the anavar for the final 4 weeks (I don’t think it’s gonna be very useful as my BF a bit high but the strength gains are felt really good from the first 4 so gonna throw it on anyway for final 4 weeks)

My arimidex is gonna take about 2 weeks, I understand my E2 is high, is there any suggestions on keeping it rather low? I am taking nolvadex at the moment eod while I wait but should I be reducing test amount or anything like that?

Cheers for the help :)
Click to expand...
@Aynglifts Nolvadex wont keep estrogen low it will just block receptors. Having high estrogen is bad, start using arimidex asap.

Your diet needs work, you're way too low protein and way too high junk food. You need to increase your protein intake, decrease carbs and increase healthy fats like omega 3 fish oil.

Honestly I don't think you got good results from this kind of diet, please post a face blurred pic lets see where you are?

and you have PCT or you on TRT?
 
Update log:

Thanks again for the help and interest in the log, was a heavy back day today, tried to also clean up some shit in the diet today but still not quite where it should but still some progress. I plan on going on maintenance after this cycle for 6-8 weeks and then start a proper cut in July, so I’d like my diet to be dialed in by then.

Todays Logs are as follows:

Back/Abs
Thursday, May 4, 2023 at 4:44 PM

Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 7 reps

Lat Pulldown (Machine)
Set 1: 75 kg × 15
Set 2: 75 kg × 15
Set 3: 70 kg × 15
Set 4: 70 kg × 15

Iso-Lateral Row (Machine)
Set 1: 140 kg × 10
Set 2: 140 kg × 10
Set 3: 140 kg × 10
Set 4: 140 kg × 7

Seated Row (Cable)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12

Lat Pulldown - Underhand (Band)
Set 1: +60 kg × 15
Set 2: +60 kg × 15
Set 3: +55 kg × 15

Shrug (Dumbbell)
Set 1: 30 kg × 20
Set 2: 35 kg × 20
Set 3: 35 kg × 20

Todays food

Protein pancakes
Honey
4 eggs scrambled
Coffee

Rad140 + LGD + anavar 20mgs pill + milk thistle

Protein shake
(Same as previous logs shake)

Workout was here

White fish
Sweet potato oven baked
Broccoli

Oatmeal bar 400 calories
Bannana

400 gram rump steak
Mash potato
Asparagus

Chobani plain yoghurt
Mixed berries
Honey
Protein powder

Mk677 + anavar 20 mgs pill

Day 3 of the reintroduction anavar not feeling any different yet or side effects so far on that front.

I wasn’t going to take a progress picture till end of the 12 week cycle but you all are asking so i shall drop a before and after so far of progress.

“Not sure if I can ask this in this forum or not”
Is there anyone who could help source arimidex locally sydney? Mine is posted and takes 2-3 weeks via courier.
 
I understand I’m not a body builder when I started and probably not anywhere near you guys level but making big progress here and not planning on stopping.

I am definitely carrying way too much weight now and know I need to cut down, just going to finish this cycle out get as much size and strength I can and then start a proper dialed in cut which I will log also if you guys like.

Anyways happy to hear anything from criticism to trolling to congrats.


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Aynglifts said:
Update:

Thanks for all the responses, i will try to add more detail going forward for the final 4 weeks of this.

Training wise I can post some logs of last week to give a rough idea on training style

Chest/Biceps
Monday

Bench Press (Barbell)
Set 1: 60 kg × 12
Set 2: 80 kg × 12
Set 3: 100 kg × 7
Set 4: 100 kg × 6
Set 5: 60 kg × 10 [Failure]

Incline Bench Press (Smith Machine)
Set 1: 60 kg × 8
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 50 kg × 10

Chest Fly
Set 1: 85 kg × 12
Set 2: 85 kg × 12
Set 3: 85 kg × 12
Set 4: 85 kg × 10

Kneeling Cable Chest Press Up
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Bicep Curl (Machine)
Set 1: 55 kg × 12
Set 2: 55 kg × 12
Set 3: 60 kg × 8
Set 4: 50 kg × 4 [Failure]
Set 5: 55 kg × 7
Set 6: 50 kg × 5

Reverse Curl (Barbell)
Set 1: 50 kg × 12
Set 2: 45 kg × 12
Set 3: 40 kg × 12

Hammer Curl (Cable)
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12

Back/Abs
Tuesday

Pull Up
Set 1: 7 reps [Failure]
Set 2: 4 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps

Lat Pulldown (Machine)
Set 1: 70 kg × 12
Set 2: 70 kg × 15
Set 3: 70 kg × 15
Set 4: 70 kg × 15

Iso-Lateral Row (Machine)
Set 1: 100 kg × 12
Set 2: 130 kg × 12
Set 3: 130 kg × 8
Set 4: 130 kg × 10

Seated Row (Cable)
Set 1: 60 kg × 12
Set 2: 60 kg × 10
Set 3: 55 kg × 12

Lat Pulldown - Underhand (Band)
Set 1: +60 kg × 15
Set 2: +60 kg × 15
Set 3: +55 kg × 15

Crunch (Machine)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 20 kg × 20

Shoulder/tricep
Friday

Shoulder Press (Machine)
Set 1: 40 kg × 12
Set 2: 80 kg × 12
Set 3: 90 kg × 12
Set 4: 90 kg × 12
Set 5: 90 kg × 9

Lateral Raise (Dumbbell)
Set 1: 9 kg × 12
Set 2: 9 kg × 12
Set 3: 9 kg × 12
Set 4: 9 kg × 12

Bent Over Row (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Pec Deck (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12

Notes: Rear delt

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 8
Set 4: 4 reps
Set 5: 12 reps

Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 10 kg × 12

Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 kg × 14
Set 2: 60 kg × 9
Set 3: 50 kg × 6 [Drop Set]
Set 4: 50 kg × 15 [Drop Set]

Legs
Thursday

Squat (Barbell)
Set 1: 100 kg × 8
Set 2: 120 kg × 9
Set 3: 130 kg × 8
Set 4: 40 kg × 8 [Warm-up]
Set 5: 130 kg × 9

Lunge (Barbell)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12

Leg Extension (Machine)
Set 1: 60 kg × 15
Set 2: 65 kg × 15
Set 3: 65 kg × 15

Lying Leg Curl (Machine)
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 9

Calf Press on Seated Leg Press
Set 1: 40 kg × 15
Set 2: 40 kg × 12
Set 3: 30 kg × 20

Saturday Sunday usually is a mix of whatever isn’t sore on that day but usually another chest or shoulder session.

My diet is a bit shit I am trying to tidy it up as much as possible, I don’t usually track so I’ll just start with todays diet

Meal 1
4 eggs
250grams mince
White tortilla wrap
cheese

Meal 2
Protein shake
Oats
Peanut butter
Honey
Bananna
Coconut flakes

Workout usually here

Meal 3
500 gram chicken thighs
Maybe 200gram Jasmine rice
One sweet potato honey glazed

Meal 4 (don’t murder me for this)
Large Big Mac meal McDonalds
10 nuggets

Meal 5
Naked burrito bowl
200gram jasmine rice
350 gram mince
Cheese
Kidney beans
Light Sour cream

Meal 6
Chobani yoghurt plain
Mixed berries and fruits
Scoop of whey protein
Honey


Just started week 8 this week and have restarted the anavar for the final 4 weeks (I don’t think it’s gonna be very useful as my BF a bit high but the strength gains are felt really good from the first 4 so gonna throw it on anyway for final 4 weeks)

My arimidex is gonna take about 2 weeks, I understand my E2 is high, is there any suggestions on keeping it rather low? I am taking nolvadex at the moment eod while I wait but should I be reducing test amount or anything like that?

Cheers for the help :)
Click to expand...
Great workout
 
Aynglifts said:
Update log:

Thanks again for the help and interest in the log, was a heavy back day today, tried to also clean up some shit in the diet today but still not quite where it should but still some progress. I plan on going on maintenance after this cycle for 6-8 weeks and then start a proper cut in July, so I’d like my diet to be dialed in by then.

Todays Logs are as follows:

Back/Abs
Thursday, May 4, 2023 at 4:44 PM

Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 7 reps

Lat Pulldown (Machine)
Set 1: 75 kg × 15
Set 2: 75 kg × 15
Set 3: 70 kg × 15
Set 4: 70 kg × 15

Iso-Lateral Row (Machine)
Set 1: 140 kg × 10
Set 2: 140 kg × 10
Set 3: 140 kg × 10
Set 4: 140 kg × 7

Seated Row (Cable)
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12

Lat Pulldown - Underhand (Band)
Set 1: +60 kg × 15
Set 2: +60 kg × 15
Set 3: +55 kg × 15

Shrug (Dumbbell)
Set 1: 30 kg × 20
Set 2: 35 kg × 20
Set 3: 35 kg × 20

Todays food

Protein pancakes
Honey
4 eggs scrambled
Coffee

Rad140 + LGD + anavar 20mgs pill + milk thistle

Protein shake
(Same as previous logs shake)

Workout was here

White fish
Sweet potato oven baked
Broccoli

Oatmeal bar 400 calories
Bannana

400 gram rump steak
Mash potato
Asparagus

Chobani plain yoghurt
Mixed berries
Honey
Protein powder

Mk677 + anavar 20 mgs pill

Day 3 of the reintroduction anavar not feeling any different yet or side effects so far on that front.

I wasn’t going to take a progress picture till end of the 12 week cycle but you all are asking so i shall drop a before and after so far of progress.

“Not sure if I can ask this in this forum or not”
Is there anyone who could help source arimidex locally sydney? Mine is posted and takes 2-3 weeks via courier.
Click to expand...
@Aynglifts I checked your pictures and your log too, you're have a good base on your body for sure

but you need to clean up your diet.

for breakfast have protein shake oatmeal and eggs

drop the mashed potatoes just eat a big steak with a lot of green veggies

and at night yoghurt is fine but dont add the honey just berries and protein and add an extra protein shake

Aussie source talk

Aussie approved sources

Approved sources from AU
www.evolutionary.org www.evolutionary.org
 
thanks for the motivation and advice guys! I want to clean up the diet and start cutting, should I be going on a maintenance period of 6-8 weeks before starting a cut? Or is it fine to start now towards end of cycle? Or should I wait till next cycle? I just don’t want to cut the wrong way and lose all my progress from this bulk.

I have been given a 2200 calorie diet plan for cutting (not sure if that is too much of a defecit or not) I will share below for thoughts on it:

Day 1:
Breakfast (approx. 400 calories):
  • 2 boiled eggs (140 g) (140 calories)
  • 2 slices of whole-grain toast (80 g) (190 calories)
  • 1 medium avocado, sliced (120 g) (220 calories)
  • 1 medium orange (150 g) (60 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small Greek yogurt with mixed berries (150 g) (150 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled chicken breast (113 g) (140 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium apple (150 g) (80 calories)
Snack (approx. 150 calories):
  • 1 small apple with 1 tbsp. almond butter (150 g) (150 calories)
Dinner (approx. 600 calories):
  • 6 oz. baked salmon (170 g) (300 calories)
  • 1 cup of steamed broccoli (85 g) (30 calories)
  • 1 cup of roasted sweet potato wedges (150 g) (150 calories)
  • 1/2 cup of cooked brown rice (90 g) (100 calories)
Snack (approx. 200 calories):
  • 1 small pear (120 g) (60 calories)
  • 1 small handful of raw almonds (20 g) (120 calories)
  • 1 string cheese (20 g) (60 calories)
Total Calories: 2,200 calories
Day 2:
Breakfast (approx. 400 calories):
  • 1 cup of cooked oatmeal (40 g) (150 calories)
  • 1 medium banana (120 g) (105 calories)
  • 1 tbsp. peanut butter (16 g) (90 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small container of low-fat cottage cheese (100 g) (70 calories)
  • 1 small peach (120 g) (40 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled chicken breast (113 g) (140 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small pear (120 g) (60 calories)
  • 1 small handful of raw cashews (20 g) (120 calories)
Dinner (approx. 600 calories):
  • 6 oz. baked chicken thigh (170 g) (280 calories)
  • 1 cup of roasted Brussels sprouts (100 g) (50 calories)
  • 1 cup of roasted butternut squash (150 g) (90 calories)
  • 1/2 cup of cooked quinoa (90 g) (60 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
Snack (approx. 200 calories):
  • 1 small apple with 1 oz. of cheddar cheese (150 g) (170 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
Total Calories: 2,200 calories
Day 3:
Breakfast (approx. 400 calories):
  • 2 slices of whole-grain toast (80 g) (190 calories)
  • 2 tbsp. of almond butter (32 g) (180 calories)
  • 1 medium banana (120 g) (105 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of raw walnuts (20 g) (60 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled shrimp (113 g) (120 calories)
  • 1 cup of cooked brown rice (185 g) (200 calories)
  • 1 cup of steamed broccoli (85 g) (30 calories)
  • 2 tbsp. of soy sauce (30 g) (50 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small pear (120 g) (60 calories)
  • 1 small handful of raw almonds (20 g) (120 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled sirloin steak (170 g) (340 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 1/2 cup of cooked quinoa (90 g) (60 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
Snack (approx. 200 calories):
  • 1 small apple with 1 oz. of mozzarella cheese (150 g) (170 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
Total Calories: 2,200 calories
Day 4:
Breakfast (approx. 400 calories):
  • 2 boiled eggs (140 g) (140 calories)
  • 1 slice of whole-grain toast (40 g) (95 calories)
  • 1 medium avocado, sliced (120 g) (220 calories)
  • 1 medium orange (150 g) (60 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small container of low-fat cottage cheese (100 g) (70 calories)
  • 1 small peach (120 g) (40 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled chicken breast (113 g) (140 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium apple (
Snack (approx. 150 calories):
  • 1 small container of hummus (50 g) (90 calories)
  • 1 small handful of baby carrots (50 g) (20 calories)
  • 1 small handful of cucumber slices (50 g) (10 calories)
  • 1 small handful of cherry tomatoes (50 g) (30 calories)
Dinner (approx. 600 calories):
  • 6 oz. baked salmon fillet (170 g) (350 calories)
  • 1 cup of roasted asparagus (100 g) (30 calories)
  • 1 cup of cooked brown rice (185 g) (200 calories)
  • 2 tbsp. of soy sauce (30 g) (50 calories)
Snack (approx. 200 calories):
  • 1 small banana with 1 tbsp. of peanut butter (150 g) (180 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
Total Calories: 2,200 calories
 
Day 5:
Breakfast (approx. 400 calories):
  • 1 cup of cooked oatmeal (150 g) (150 calories)
  • 1 small handful of blueberries (50 g) (30 calories)
  • 1 small handful of chopped walnuts (20 g) (120 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of raw cashews (20 g) (60 calories)
Lunch (approx. 500 calories):
  • 4 oz. baked chicken breast (113 g) (140 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small container of low-fat cottage cheese (100 g) (70 calories)
  • 1 small apple (120 g) (60 calories)
  • 1 small handful of raw almonds (20 g) (120 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled sirloin steak (170 g) (340 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 1/2 cup of cooked quinoa (90 g) (60 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
Snack (approx. 200 calories):
  • 1 small pear with 1 oz. of cheddar cheese (150 g) (170 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
Total Calories: 2,200 calories
Day 6:
Breakfast (approx. 400 calories):
  • 2 whole eggs (120 g) (140 calories)
  • 1 slice of whole-grain bread (30 g) (90 calories)
  • 1 medium avocado (150 g) (160 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of raw almonds (20 g) (120 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled shrimp (113 g) (110 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small container of hummus (50 g) (90 calories)
  • 1 small handful of baby carrots (50 g) (20 calories)
  • 1 small handful of cherry tomatoes (50 g) (30 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled chicken thighs (170 g) (300 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 1/2 cup of cooked brown rice (90 g) (100 calories)
  • 2 tbsp. of soy sauce (30 g) (50 calories)
Snack (approx. 200 calories):
  • 1 small apple with 1 oz. of cheddar cheese (150 g) (170 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
Total Calories: 2,200 calories
Day 7:
Breakfast (approx. 400 calories):
  • 1 cup of cooked oatmeal (150 g) (150 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of chopped walnuts (20 g) (120 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small container of low-fat cottage cheese (100 g) (70 calories)
  • 1 small handful of baby carrots (50 g) (20 calories)
  • 1 small handful of cucumber slices (50 g) (10 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled ground turkey (113 g) (140 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of raw cashews (20 g) (60 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled salmon fillet (170 g) (350 calories)
  • 1 cup of roasted asparagus (100 g) (30 calories)
  • 1/2 cup of cooked quinoa (90 g) (100 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)

Snack (approx. 200 calories):
  • 1 medium pear (150 g) (80 calories)
  • 1 oz. of dark chocolate (30 g) (120 calories)
Total Calories: 2,200 calories
 
Also I will mention I have just ordered for the cut:

Ostarine
Cardarine
S23

Any suggestions on compounds for next cycle I can pair with these?
 
Aynglifts said:
Day 5:
Breakfast (approx. 400 calories):
  • 1 cup of cooked oatmeal (150 g) (150 calories)
  • 1 small handful of blueberries (50 g) (30 calories)
  • 1 small handful of chopped walnuts (20 g) (120 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of raw cashews (20 g) (60 calories)
Lunch (approx. 500 calories):
  • 4 oz. baked chicken breast (113 g) (140 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small container of low-fat cottage cheese (100 g) (70 calories)
  • 1 small apple (120 g) (60 calories)
  • 1 small handful of raw almonds (20 g) (120 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled sirloin steak (170 g) (340 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 1/2 cup of cooked quinoa (90 g) (60 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
Snack (approx. 200 calories):
  • 1 small pear with 1 oz. of cheddar cheese (150 g) (170 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
Total Calories: 2,200 calories
Day 6:
Breakfast (approx. 400 calories):
  • 2 whole eggs (120 g) (140 calories)
  • 1 slice of whole-grain bread (30 g) (90 calories)
  • 1 medium avocado (150 g) (160 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of raw almonds (20 g) (120 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled shrimp (113 g) (110 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small container of hummus (50 g) (90 calories)
  • 1 small handful of baby carrots (50 g) (20 calories)
  • 1 small handful of cherry tomatoes (50 g) (30 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled chicken thighs (170 g) (300 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 1/2 cup of cooked brown rice (90 g) (100 calories)
  • 2 tbsp. of soy sauce (30 g) (50 calories)
Snack (approx. 200 calories):
  • 1 small apple with 1 oz. of cheddar cheese (150 g) (170 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
Total Calories: 2,200 calories
Day 7:
Breakfast (approx. 400 calories):
  • 1 cup of cooked oatmeal (150 g) (150 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of chopped walnuts (20 g) (120 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small container of low-fat cottage cheese (100 g) (70 calories)
  • 1 small handful of baby carrots (50 g) (20 calories)
  • 1 small handful of cucumber slices (50 g) (10 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled ground turkey (113 g) (140 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of raw cashews (20 g) (60 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled salmon fillet (170 g) (350 calories)
  • 1 cup of roasted asparagus (100 g) (30 calories)
  • 1/2 cup of cooked quinoa (90 g) (100 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)

Snack (approx. 200 calories):
  • 1 medium pear (150 g) (80 calories)
  • 1 oz. of dark chocolate (30 g) (120 calories)
Total Calories: 2,200 calories
Click to expand...
@Aynglifts your day 7 is much better you're doing better with the high sugar carbs I see

but you still need to up the protein, put up more protein add protein to oatmeal and a shake mid day with snack
 
Update log:

Week 8 Day 5 into the reintroduction to anavar, definitely felt really big strength gains in the gym today but was lacking a ton of energy for shoulder/tricep day but pushed through to finish it.

Workout was as follows:

Shoulder/tricep
Friday, May 5, 2023 at 6:39 PM

Overhead Press (Smith Machine)
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 9
Set 4: 50 kg × 12

Lateral Raise (Cable)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 12

Bent Over Row (Dumbbell)
Set 1: 22.5 kg × 15
Set 2: 22.5 kg × 15
Set 3: 22.5 kg × 15
Set 4: 22.5 kg × 15

Reverse Fly (Machine)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15

Front Raise (Plate)
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 8

Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Triceps Extension (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Shrug (Smith Machine)
Set 1: 80kg × 20
Set 2: 80kg × 20
Set 3: 80kg × 20
Set 4: 80 kg × 20

Diet wasn’t much better than yesterday pretty similar, looking forward to this new deficit meal plan to cut down.

Todays supps:

300mg testosterone Enethate
40mgs anavar
Rad140 + LGD + mk677
Creatine

Arimidex going to take 2 weeks still to arrive so I’ll be on week 10-11 of cycle so will redo my blood work at the end of 12th week.

I plan on starting to cut as of next week which I’ll log as I go.
 
Edit: I forgot to mention I started light cardio also to my routine, currently doing 4km light walking each day ontop of my current weight routine, will gradually add a bit more as I get serious into cutting
 
Aynglifts said:
Also I will mention I have just ordered for the cut:

Ostarine
Cardarine
S23

Any suggestions on compounds for next cycle I can pair with these?
Click to expand...
Watch our cutting podcasts
 
Aynglifts said:
Update log:

Week 8 Day 5 into the reintroduction to anavar, definitely felt really big strength gains in the gym today but was lacking a ton of energy for shoulder/tricep day but pushed through to finish it.

Workout was as follows:

Shoulder/tricep
Friday, May 5, 2023 at 6:39 PM

Overhead Press (Smith Machine)
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 9
Set 4: 50 kg × 12

Lateral Raise (Cable)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 12

Bent Over Row (Dumbbell)
Set 1: 22.5 kg × 15
Set 2: 22.5 kg × 15
Set 3: 22.5 kg × 15
Set 4: 22.5 kg × 15

Reverse Fly (Machine)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15

Front Raise (Plate)
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 8

Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Triceps Extension (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Shrug (Smith Machine)
Set 1: 80kg × 20
Set 2: 80kg × 20
Set 3: 80kg × 20
Set 4: 80 kg × 20

Diet wasn’t much better than yesterday pretty similar, looking forward to this new deficit meal plan to cut down.

Todays supps:

300mg testosterone Enethate
40mgs anavar
Rad140 + LGD + mk677
Creatine

Arimidex going to take 2 weeks still to arrive so I’ll be on week 10-11 of cycle so will redo my blood work at the end of 12th week.

I plan on starting to cut as of next week which I’ll log as I go.
Click to expand...
@Aynglifts you should start the cut now, you're already so close, get this going, you are in the perfect position to lean out now.
 
Aynglifts said:
Edit: I forgot to mention I started light cardio also to my routine, currently doing 4km light walking each day ontop of my current weight routine, will gradually add a bit more as I get serious into cutting
Click to expand...
Good stay strong on the cardio
 
Aynglifts said:
Update log:

Week 8 Day 5 into the reintroduction to anavar, definitely felt really big strength gains in the gym today but was lacking a ton of energy for shoulder/tricep day but pushed through to finish it.

Workout was as follows:

Shoulder/tricep
Friday, May 5, 2023 at 6:39 PM

Overhead Press (Smith Machine)
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 9
Set 4: 50 kg × 12

Lateral Raise (Cable)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 12

Bent Over Row (Dumbbell)
Set 1: 22.5 kg × 15
Set 2: 22.5 kg × 15
Set 3: 22.5 kg × 15
Set 4: 22.5 kg × 15

Reverse Fly (Machine)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15

Front Raise (Plate)
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 8

Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Triceps Extension (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Shrug (Smith Machine)
Set 1: 80kg × 20
Set 2: 80kg × 20
Set 3: 80kg × 20
Set 4: 80 kg × 20

Diet wasn’t much better than yesterday pretty similar, looking forward to this new deficit meal plan to cut down.

Todays supps:

300mg testosterone Enethate
40mgs anavar
Rad140 + LGD + mk677
Creatine

Arimidex going to take 2 weeks still to arrive so I’ll be on week 10-11 of cycle so will redo my blood work at the end of 12th week.

I plan on starting to cut as of next week which I’ll log as I go.
Click to expand...
Nice workout bro
 
Aynglifts said:
Update log:

Week 8 Day 5 into the reintroduction to anavar, definitely felt really big strength gains in the gym today but was lacking a ton of energy for shoulder/tricep day but pushed through to finish it.

Workout was as follows:

Shoulder/tricep
Friday, May 5, 2023 at 6:39 PM

Overhead Press (Smith Machine)
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 9
Set 4: 50 kg × 12

Lateral Raise (Cable)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 12

Bent Over Row (Dumbbell)
Set 1: 22.5 kg × 15
Set 2: 22.5 kg × 15
Set 3: 22.5 kg × 15
Set 4: 22.5 kg × 15

Reverse Fly (Machine)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15

Front Raise (Plate)
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 8

Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Triceps Extension (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Shrug (Smith Machine)
Set 1: 80kg × 20
Set 2: 80kg × 20
Set 3: 80kg × 20
Set 4: 80 kg × 20

Diet wasn’t much better than yesterday pretty similar, looking forward to this new deficit meal plan to cut down.

Todays supps:

300mg testosterone Enethate
40mgs anavar
Rad140 + LGD + mk677
Creatine

Arimidex going to take 2 weeks still to arrive so I’ll be on week 10-11 of cycle so will redo my blood work at the end of 12th week.

I plan on starting to cut as of next week which I’ll log as I go.
Click to expand...
Killer workout bro
 
Let's go !! You got this keep going and keep updating 💪 we got your back
 
Aynglifts said:
Update log:

Week 8 Day 5 into the reintroduction to anavar, definitely felt really big strength gains in the gym today but was lacking a ton of energy for shoulder/tricep day but pushed through to finish it.

Workout was as follows:

Shoulder/tricep
Friday, May 5, 2023 at 6:39 PM

Overhead Press (Smith Machine)
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 9
Set 4: 50 kg × 12

Lateral Raise (Cable)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 12

Bent Over Row (Dumbbell)
Set 1: 22.5 kg × 15
Set 2: 22.5 kg × 15
Set 3: 22.5 kg × 15
Set 4: 22.5 kg × 15

Reverse Fly (Machine)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15

Front Raise (Plate)
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 8

Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Triceps Extension (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Shrug (Smith Machine)
Set 1: 80kg × 20
Set 2: 80kg × 20
Set 3: 80kg × 20
Set 4: 80 kg × 20

Diet wasn’t much better than yesterday pretty similar, looking forward to this new deficit meal plan to cut down.

Todays supps:

300mg testosterone Enethate
40mgs anavar
Rad140 + LGD + mk677
Creatine

Arimidex going to take 2 weeks still to arrive so I’ll be on week 10-11 of cycle so will redo my blood work at the end of 12th week.

I plan on starting to cut as of next week which I’ll log as I go.
Click to expand...
Now that's a good workout
 
Starting week 9 of 12, second week into reintroduction to anavar, I have decided to increase the anavar dosage to 50mg instead of 40mg as I wasn’t feeling any massive improvements.

I have lowered my calories and started to cut as of last Friday, the scales are already saying 111kg which is a 3 kilo drop from where I was on Friday, praying I’m not losing muscle here.

I have added onto my workout routine 3 days a week of low intensity incline walking on treadmill post weight session to aid in cutting

I have introduced the sarm cutting stack this week also into my rotation and have dropped the Mk677 + rad and LGD.

Having some knee pain from heavy squats over the weekend so will be having a week or two off legs till it feels better
 
Aynglifts said:
Starting week 9 of 12, second week into reintroduction to anavar, I have decided to increase the anavar dosage to 50mg instead of 40mg as I wasn’t feeling any massive improvements.

I have lowered my calories and started to cut as of last Friday, the scales are already saying 111kg which is a 3 kilo drop from where I was on Friday, praying I’m not losing muscle here.

I have added onto my workout routine 3 days a week of low intensity incline walking on treadmill post weight session to aid in cutting

I have introduced the sarm cutting stack this week also into my rotation and have dropped the Mk677 + rad and LGD.

Having some knee pain from heavy squats over the weekend so will be having a week or two off legs till it feels better
Click to expand...
great job man watch that knee pain
 
Aynglifts said:
Starting week 9 of 12, second week into reintroduction to anavar, I have decided to increase the anavar dosage to 50mg instead of 40mg as I wasn’t feeling any massive improvements.

I have lowered my calories and started to cut as of last Friday, the scales are already saying 111kg which is a 3 kilo drop from where I was on Friday, praying I’m not losing muscle here.

I have added onto my workout routine 3 days a week of low intensity incline walking on treadmill post weight session to aid in cutting

I have introduced the sarm cutting stack this week also into my rotation and have dropped the Mk677 + rad and LGD.

Having some knee pain from heavy squats over the weekend so will be having a week or two off legs till it feels better
Click to expand...
@Aynglifts 50mgs anavar is right keep going.

Whats your training like? you said heavy squats, you have the session recorded for us?
 
Update log:

Almost at end of week 9. Few things to cover:

1. Knee pain was from doing 140kg squats, looks like I might have some tendon issues in the right knee now so I am just icing it and staying off the leg training for a bit

2. I posted a face covered shot only a week ago if you go a few pages back you’ll see the photo, no recent photo for this week as probably not much visual changes after just a week. Maybe next week I’ll post an updated photo

3. Anavar still at 50mgs + Test enethate still at 500mgs , have stopped the bulking sarms and started cardarine, ostarine and s23 - feeling super naesous today from the sarms and the lower calories from cutting

4. Have added in 3 sessions of LISS uphill walking on treadmill for 45 minutes

Did shoulders and triceps today, log is:

Shoulder/tricep
Wednesday, May 10, 2023 at 11:07 PM

Overhead Press (Smith Machine)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12
Set 5: 60 kg × 9

Lateral Raise (Cable)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 12

Bent Over Row (Dumbbell)
Set 1: 22.5 kg × 15
Set 2: 22.5 kg × 15
Set 3: 22.5 kg × 15
Set 4: 22.5 kg × 15

Reverse Fly (Machine)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15

Front Raise (Plate)
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15

Triceps Dip
Set 1: +20 kg × 12
Set 2: +20 kg × 12
Set 3: +20 kg × 12
Set 4: +20 kg × 10

Triceps Extension (Cable)
Set 1: 45 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Triceps Extension (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

Shrug (Smith Machine)
Set 1: 80 kg × 20
Set 2: 80 kg × 20
Set 3: 80 kg × 20
Set 4: 80 kg × 20

Crunch (Machine)
Set 1: 30 kg × 20
Set 2: 30 kg × 20
Set 3: 30 kg × 20


Diet for today is

Meal 1
Oatmeal
Whey protein
Almond milk

Snack 1

Low fat cottage cheese
Almonds
Protein shake

Meal 2
Kangaroo mince 300grams
Quinoa 1 cup
Mixed vegetables

Snack 3
Protein shake
Bannana

Meal 3
Salmon fillet x 2
Mixed vegetables

Snack 4
Low fat Greek yoghurt
Mixed berries
Protein powder
 
Aynglifts said:
Starting week 9 of 12, second week into reintroduction to anavar, I have decided to increase the anavar dosage to 50mg instead of 40mg as I wasn’t feeling any massive improvements.

I have lowered my calories and started to cut as of last Friday, the scales are already saying 111kg which is a 3 kilo drop from where I was on Friday, praying I’m not losing muscle here.

I have added onto my workout routine 3 days a week of low intensity incline walking on treadmill post weight session to aid in cutting

I have introduced the sarm cutting stack this week also into my rotation and have dropped the Mk677 + rad and LGD.

Having some knee pain from heavy squats over the weekend so will be having a week or two off legs till it feels better
Click to expand...
Be careful bro losing weight that quick u gonna sacrifice some muscle
 
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