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Approved Log First 6 months TRT log

t4r4tr

t4r4tr

V.I.P.
EF Logger
I started TRT at the beginning of January. Ive seen good results and I'm looking for advice to further optimize and accelerate improvement in body comp, mass and strength.

I'm a 42-year-old male, 5'10". I had always been somewhat lean and healthy. In 2019 I weighed 185 lbs which was probably the heaviest I'd ever been up until that time.

Between 2020 and 2025 I saw the beginning of a significant decline in body comp, mood and energy and eventually strength. It was probably just the result of aging but I question the timing of my declining health and getting the clot shot that I was pressured to take for my job.

At the end of 2024 I was up to 210lbs with a body fat of 26%. I was depressed and had zero energy.

I decided to look into TRT. I went in for initial bloodwork and my Total T was 209 ng/dl, Estradiol was 7.7

I got the script for Test Cyp and took the first dose Jan 11. I was prescribed 60mg twice per week.

I saw an immediate and life changing, improvement in mood and energy. I stopped taking depression meds and haven't felt like I've needed them at all.

My weight is down to 195 lbs. Body fat percentage dropped to 23%.


TRT Protocol History:

January to late March 2025:
60 mg testosterone cypionate injected twice weekly (120 mg/week)

Late March to Current:
70 mg twice weekly (140 mg/week), intramuscular injections



Follow-up Labs While on 60 mg Twice Weekly (Drawn March 2025):

Total Testosterone: 579 ng/dL

Estradiol: 34.9

Everything else tested was in normal range.
---

Most Recent Labs on 70 mg Twice Weekly (Drawn May 12, 2025):

Total Testosterone: 765 ng/dL

Estradiol: 54.5


---

Progress & Effects:

Weight down from 210 to 195 lbs

Body fat reduced from 26% to 23%

Notable improvement in mood, energy.

Gains in muscle mass and strength are starting to be visible.

My goal is to get to 15% bodyfat. To look good and to feel strong and healthy.

Ive started going to the gym for weightlifting 2-3 days per week. Work doesnt allow me to go much more often. I dont think I could do much more without lifting while still sore. I do some dumbell work at home when I can't get to the gym.

I keep reps in the 10-15 range, 3 or 4 sets and aim for weights that take me to failure each set. Its almost all upper body work.

I try to eat healthy but could do better. Examples/most frequent meals are a 3 egg sausage and cheese wrap for breakfast. A Chipotle bowl with double chicken, brown rice, black beans and cheese for lunch dinner.

Protein shakes spaced through the day to get close to 200grams per day.

Additional meds:
Vyvanse 70mg/day
Adderall 10mg/day
Tirzepitide 2mg/week since about March. (Drop in body fat from 26 to 23 came all at once when I started Tirzep)

Supps:
3.5g creatine every morning
1 8pill Animal Pak multi vitamin every morning.

Looking for advice to optimize improvement. I expect to be on T indefinitely. Fertility is not a concern. Open to other options.

Thanks for any advice.
 
t4r4tr said:
I started TRT at the beginning of January. Ive seen good results and I'm looking for advice to further optimize and accelerate improvement in body comp, mass and strength.

I'm a 42-year-old male, 5'10". I had always been somewhat lean and healthy. In 2019 I weighed 185 lbs which was probably the heaviest I'd ever been up until that time.

Between 2020 and 2025 I saw the beginning of a significant decline in body comp, mood and energy and eventually strength. It was probably just the result of aging but I question the timing of my declining health and getting the clot shot that I was pressured to take for my job.

At the end of 2024 I was up to 210lbs with a body fat of 26%. I was depressed and had zero energy.

I decided to look into TRT. I went in for initial bloodwork and my Total T was 209 ng/dl, Estradiol was 7.7

I got the script for Test Cyp and took the first dose Jan 11. I was prescribed 60mg twice per week.

I saw an immediate and life changing, improvement in mood and energy. I stopped taking depression meds and haven't felt like I've needed them at all.

My weight is down to 195 lbs. Body fat percentage dropped to 23%.


TRT Protocol History:

January to late March 2025:
60 mg testosterone cypionate injected twice weekly (120 mg/week)

Late March to Current:
70 mg twice weekly (140 mg/week), intramuscular injections



Follow-up Labs While on 60 mg Twice Weekly (Drawn March 2025):

Total Testosterone: 579 ng/dL

Estradiol: 34.9

Everything else tested was in normal range.
---

Most Recent Labs on 70 mg Twice Weekly (Drawn May 12, 2025):

Total Testosterone: 765 ng/dL

Estradiol: 54.5


---

Progress & Effects:

Weight down from 210 to 195 lbs

Body fat reduced from 26% to 23%

Notable improvement in mood, energy.

Gains in muscle mass and strength are starting to be visible.

My goal is to get to 15% bodyfat. To look good and to feel strong and healthy.

Ive started going to the gym for weightlifting 2-3 days per week. Work doesnt allow me to go much more often. I dont think I could do much more without lifting while still sore. I do some dumbell work at home when I can't get to the gym.

I keep reps in the 10-15 range, 3 or 4 sets and aim for weights that take me to failure each set. Its almost all upper body work.

I try to eat healthy but could do better. Examples/most frequent meals are a 3 egg sausage and cheese wrap for breakfast. A Chipotle bowl with double chicken, brown rice, black beans and cheese for lunch dinner.

Protein shakes spaced through the day to get close to 200grams per day.

Additional meds:
Vyvanse 70mg/day
Adderall 10mg/day
Tirzepitide 2mg/week since about March. (Drop in body fat from 26 to 23 came all at once when I started Tirzep)

Supps:
3.5g creatine every morning
1 8pill Animal Pak multi vitamin every morning.

Looking for advice to optimize improvement. I expect to be on T indefinitely. Fertility is not a concern. Open to other options.

Thanks for any advice.
Click to expand...
@t4r4tr welcome to the EF fam bro this is the place to get results

start by sharing your pic with face blurred, we gotta see your base at 23% to get you to 15% more easier

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
irongorillas.com

Iron Gorillas eBooks - Bodybuilding,Steroids,SARMS,Peptides,Supplements

Free Bodybuilding eBooks Secret to Mail Order Steroids 2024 Underground Oral Steroid Handbook Underground Injectable Steroids Handbook Bionic SARMS Underground Peptides Handbook - Digital eBook Underground Steroid Cycles Handbook Beligas Pharmaceuticals 2024 Underground Guide Nootropics...
irongorillas.com irongorillas.com

Podcast
are you listening to our podcast? if not, you should:

Podcasts

Podcasts
www.evolutionary.org www.evolutionary.org
podcasts.apple.com

Evolutionary Bodybuilding Radio

Fitness Podcast · Updated Weekly · Evolutionary Bodybuilding Radio is brought to you by the Evolutionary.org Family. Talk bodybuilding, fitness, health, weight training, muscles, and grow.
podcasts.apple.com podcasts.apple.com
open.spotify.com

Evolutionary Bodybuilding Radio

Podcast · EVO radio · Evolutionary Bodybuilding Radio is brought to you by the Evolutionary.org Family. Talk bodybuilding, fitness, health, weight training, muscles, and grow.
open.spotify.com open.spotify.com

thank you and share more :)
 
t4r4tr said:
I started TRT at the beginning of January. Ive seen good results and I'm looking for advice to further optimize and accelerate improvement in body comp, mass and strength.

I'm a 42-year-old male, 5'10". I had always been somewhat lean and healthy. In 2019 I weighed 185 lbs which was probably the heaviest I'd ever been up until that time.

Between 2020 and 2025 I saw the beginning of a significant decline in body comp, mood and energy and eventually strength. It was probably just the result of aging but I question the timing of my declining health and getting the clot shot that I was pressured to take for my job.

At the end of 2024 I was up to 210lbs with a body fat of 26%. I was depressed and had zero energy.

I decided to look into TRT. I went in for initial bloodwork and my Total T was 209 ng/dl, Estradiol was 7.7

I got the script for Test Cyp and took the first dose Jan 11. I was prescribed 60mg twice per week.

I saw an immediate and life changing, improvement in mood and energy. I stopped taking depression meds and haven't felt like I've needed them at all.

My weight is down to 195 lbs. Body fat percentage dropped to 23%.


TRT Protocol History:

January to late March 2025:
60 mg testosterone cypionate injected twice weekly (120 mg/week)

Late March to Current:
70 mg twice weekly (140 mg/week), intramuscular injections



Follow-up Labs While on 60 mg Twice Weekly (Drawn March 2025):

Total Testosterone: 579 ng/dL

Estradiol: 34.9

Everything else tested was in normal range.
---

Most Recent Labs on 70 mg Twice Weekly (Drawn May 12, 2025):

Total Testosterone: 765 ng/dL

Estradiol: 54.5


---

Progress & Effects:

Weight down from 210 to 195 lbs

Body fat reduced from 26% to 23%

Notable improvement in mood, energy.

Gains in muscle mass and strength are starting to be visible.

My goal is to get to 15% bodyfat. To look good and to feel strong and healthy.

Ive started going to the gym for weightlifting 2-3 days per week. Work doesnt allow me to go much more often. I dont think I could do much more without lifting while still sore. I do some dumbell work at home when I can't get to the gym.

I keep reps in the 10-15 range, 3 or 4 sets and aim for weights that take me to failure each set. Its almost all upper body work.

I try to eat healthy but could do better. Examples/most frequent meals are a 3 egg sausage and cheese wrap for breakfast. A Chipotle bowl with double chicken, brown rice, black beans and cheese for lunch dinner.

Protein shakes spaced through the day to get close to 200grams per day.

Additional meds:
Vyvanse 70mg/day
Adderall 10mg/day
Tirzepitide 2mg/week since about March. (Drop in body fat from 26 to 23 came all at once when I started Tirzep)

Supps:
3.5g creatine every morning
1 8pill Animal Pak multi vitamin every morning.

Looking for advice to optimize improvement. I expect to be on T indefinitely. Fertility is not a concern. Open to other options.

Thanks for any advice.
Click to expand...
@t4r4tr wow nice one to start this off. make sure you are updating us on pics asap. we need to see where you are now vs. where you are going
 
t4r4tr said:
I started TRT at the beginning of January. Ive seen good results and I'm looking for advice to further optimize and accelerate improvement in body comp, mass and strength.

I'm a 42-year-old male, 5'10". I had always been somewhat lean and healthy. In 2019 I weighed 185 lbs which was probably the heaviest I'd ever been up until that time.

Between 2020 and 2025 I saw the beginning of a significant decline in body comp, mood and energy and eventually strength. It was probably just the result of aging but I question the timing of my declining health and getting the clot shot that I was pressured to take for my job.

At the end of 2024 I was up to 210lbs with a body fat of 26%. I was depressed and had zero energy.

I decided to look into TRT. I went in for initial bloodwork and my Total T was 209 ng/dl, Estradiol was 7.7

I got the script for Test Cyp and took the first dose Jan 11. I was prescribed 60mg twice per week.

I saw an immediate and life changing, improvement in mood and energy. I stopped taking depression meds and haven't felt like I've needed them at all.

My weight is down to 195 lbs. Body fat percentage dropped to 23%.


TRT Protocol History:

January to late March 2025:
60 mg testosterone cypionate injected twice weekly (120 mg/week)

Late March to Current:
70 mg twice weekly (140 mg/week), intramuscular injections



Follow-up Labs While on 60 mg Twice Weekly (Drawn March 2025):

Total Testosterone: 579 ng/dL

Estradiol: 34.9

Everything else tested was in normal range.
---

Most Recent Labs on 70 mg Twice Weekly (Drawn May 12, 2025):

Total Testosterone: 765 ng/dL

Estradiol: 54.5


---

Progress & Effects:

Weight down from 210 to 195 lbs

Body fat reduced from 26% to 23%

Notable improvement in mood, energy.

Gains in muscle mass and strength are starting to be visible.

My goal is to get to 15% bodyfat. To look good and to feel strong and healthy.

Ive started going to the gym for weightlifting 2-3 days per week. Work doesnt allow me to go much more often. I dont think I could do much more without lifting while still sore. I do some dumbell work at home when I can't get to the gym.

I keep reps in the 10-15 range, 3 or 4 sets and aim for weights that take me to failure each set. Its almost all upper body work.

I try to eat healthy but could do better. Examples/most frequent meals are a 3 egg sausage and cheese wrap for breakfast. A Chipotle bowl with double chicken, brown rice, black beans and cheese for lunch dinner.

Protein shakes spaced through the day to get close to 200grams per day.

Additional meds:
Vyvanse 70mg/day
Adderall 10mg/day
Tirzepitide 2mg/week since about March. (Drop in body fat from 26 to 23 came all at once when I started Tirzep)

Supps:
3.5g creatine every morning
1 8pill Animal Pak multi vitamin every morning.

Looking for advice to optimize improvement. I expect to be on T indefinitely. Fertility is not a concern. Open to other options.

Thanks for any advice.
Click to expand...
@t4r4tr bro 15% body fat doable. let see you hit it .. it healthier should be lean as a real man
 
t4r4tr said:
I started TRT at the beginning of January. Ive seen good results and I'm looking for advice to further optimize and accelerate improvement in body comp, mass and strength.

I'm a 42-year-old male, 5'10". I had always been somewhat lean and healthy. In 2019 I weighed 185 lbs which was probably the heaviest I'd ever been up until that time.

Between 2020 and 2025 I saw the beginning of a significant decline in body comp, mood and energy and eventually strength. It was probably just the result of aging but I question the timing of my declining health and getting the clot shot that I was pressured to take for my job.

At the end of 2024 I was up to 210lbs with a body fat of 26%. I was depressed and had zero energy.

I decided to look into TRT. I went in for initial bloodwork and my Total T was 209 ng/dl, Estradiol was 7.7

I got the script for Test Cyp and took the first dose Jan 11. I was prescribed 60mg twice per week.

I saw an immediate and life changing, improvement in mood and energy. I stopped taking depression meds and haven't felt like I've needed them at all.

My weight is down to 195 lbs. Body fat percentage dropped to 23%.


TRT Protocol History:

January to late March 2025:
60 mg testosterone cypionate injected twice weekly (120 mg/week)

Late March to Current:
70 mg twice weekly (140 mg/week), intramuscular injections



Follow-up Labs While on 60 mg Twice Weekly (Drawn March 2025):

Total Testosterone: 579 ng/dL

Estradiol: 34.9

Everything else tested was in normal range.
---

Most Recent Labs on 70 mg Twice Weekly (Drawn May 12, 2025):

Total Testosterone: 765 ng/dL

Estradiol: 54.5


---

Progress & Effects:

Weight down from 210 to 195 lbs

Body fat reduced from 26% to 23%

Notable improvement in mood, energy.

Gains in muscle mass and strength are starting to be visible.

My goal is to get to 15% bodyfat. To look good and to feel strong and healthy.

Ive started going to the gym for weightlifting 2-3 days per week. Work doesnt allow me to go much more often. I dont think I could do much more without lifting while still sore. I do some dumbell work at home when I can't get to the gym.

I keep reps in the 10-15 range, 3 or 4 sets and aim for weights that take me to failure each set. Its almost all upper body work.

I try to eat healthy but could do better. Examples/most frequent meals are a 3 egg sausage and cheese wrap for breakfast. A Chipotle bowl with double chicken, brown rice, black beans and cheese for lunch dinner.

Protein shakes spaced through the day to get close to 200grams per day.

Additional meds:
Vyvanse 70mg/day
Adderall 10mg/day
Tirzepitide 2mg/week since about March. (Drop in body fat from 26 to 23 came all at once when I started Tirzep)

Supps:
3.5g creatine every morning
1 8pill Animal Pak multi vitamin every morning.

Looking for advice to optimize improvement. I expect to be on T indefinitely. Fertility is not a concern. Open to other options.

Thanks for any advice.
Click to expand...
@t4r4tr 3% body fat reduction is nothing to sneeze at. Now, let's get you down to 15%. And then eventually, let's get you down to 12 or 10%.
 
t4r4tr said:
I started TRT at the beginning of January. Ive seen good results and I'm looking for advice to further optimize and accelerate improvement in body comp, mass and strength.

I'm a 42-year-old male, 5'10". I had always been somewhat lean and healthy. In 2019 I weighed 185 lbs which was probably the heaviest I'd ever been up until that time.

Between 2020 and 2025 I saw the beginning of a significant decline in body comp, mood and energy and eventually strength. It was probably just the result of aging but I question the timing of my declining health and getting the clot shot that I was pressured to take for my job.

At the end of 2024 I was up to 210lbs with a body fat of 26%. I was depressed and had zero energy.

I decided to look into TRT. I went in for initial bloodwork and my Total T was 209 ng/dl, Estradiol was 7.7

I got the script for Test Cyp and took the first dose Jan 11. I was prescribed 60mg twice per week.

I saw an immediate and life changing, improvement in mood and energy. I stopped taking depression meds and haven't felt like I've needed them at all.

My weight is down to 195 lbs. Body fat percentage dropped to 23%.


TRT Protocol History:

January to late March 2025:
60 mg testosterone cypionate injected twice weekly (120 mg/week)

Late March to Current:
70 mg twice weekly (140 mg/week), intramuscular injections



Follow-up Labs While on 60 mg Twice Weekly (Drawn March 2025):

Total Testosterone: 579 ng/dL

Estradiol: 34.9

Everything else tested was in normal range.
---

Most Recent Labs on 70 mg Twice Weekly (Drawn May 12, 2025):

Total Testosterone: 765 ng/dL

Estradiol: 54.5


---

Progress & Effects:

Weight down from 210 to 195 lbs

Body fat reduced from 26% to 23%

Notable improvement in mood, energy.

Gains in muscle mass and strength are starting to be visible.

My goal is to get to 15% bodyfat. To look good and to feel strong and healthy.

Ive started going to the gym for weightlifting 2-3 days per week. Work doesnt allow me to go much more often. I dont think I could do much more without lifting while still sore. I do some dumbell work at home when I can't get to the gym.

I keep reps in the 10-15 range, 3 or 4 sets and aim for weights that take me to failure each set. Its almost all upper body work.

I try to eat healthy but could do better. Examples/most frequent meals are a 3 egg sausage and cheese wrap for breakfast. A Chipotle bowl with double chicken, brown rice, black beans and cheese for lunch dinner.

Protein shakes spaced through the day to get close to 200grams per day.

Additional meds:
Vyvanse 70mg/day
Adderall 10mg/day
Tirzepitide 2mg/week since about March. (Drop in body fat from 26 to 23 came all at once when I started Tirzep)

Supps:
3.5g creatine every morning
1 8pill Animal Pak multi vitamin every morning.

Looking for advice to optimize improvement. I expect to be on T indefinitely. Fertility is not a concern. Open to other options.

Thanks for any advice.
Click to expand...
@t4r4tr bros congrats on 15 pound loss. from here let's kill this. tizepatide gonna give you results. give it 6 months
 
t4r4tr said:
I started TRT at the beginning of January. Ive seen good results and I'm looking for advice to further optimize and accelerate improvement in body comp, mass and strength.

I'm a 42-year-old male, 5'10". I had always been somewhat lean and healthy. In 2019 I weighed 185 lbs which was probably the heaviest I'd ever been up until that time.

Between 2020 and 2025 I saw the beginning of a significant decline in body comp, mood and energy and eventually strength. It was probably just the result of aging but I question the timing of my declining health and getting the clot shot that I was pressured to take for my job.

At the end of 2024 I was up to 210lbs with a body fat of 26%. I was depressed and had zero energy.

I decided to look into TRT. I went in for initial bloodwork and my Total T was 209 ng/dl, Estradiol was 7.7

I got the script for Test Cyp and took the first dose Jan 11. I was prescribed 60mg twice per week.

I saw an immediate and life changing, improvement in mood and energy. I stopped taking depression meds and haven't felt like I've needed them at all.

My weight is down to 195 lbs. Body fat percentage dropped to 23%.


TRT Protocol History:

January to late March 2025:
60 mg testosterone cypionate injected twice weekly (120 mg/week)

Late March to Current:
70 mg twice weekly (140 mg/week), intramuscular injections



Follow-up Labs While on 60 mg Twice Weekly (Drawn March 2025):

Total Testosterone: 579 ng/dL

Estradiol: 34.9

Everything else tested was in normal range.
---

Most Recent Labs on 70 mg Twice Weekly (Drawn May 12, 2025):

Total Testosterone: 765 ng/dL

Estradiol: 54.5


---

Progress & Effects:

Weight down from 210 to 195 lbs

Body fat reduced from 26% to 23%

Notable improvement in mood, energy.

Gains in muscle mass and strength are starting to be visible.

My goal is to get to 15% bodyfat. To look good and to feel strong and healthy.

Ive started going to the gym for weightlifting 2-3 days per week. Work doesnt allow me to go much more often. I dont think I could do much more without lifting while still sore. I do some dumbell work at home when I can't get to the gym.

I keep reps in the 10-15 range, 3 or 4 sets and aim for weights that take me to failure each set. Its almost all upper body work.

I try to eat healthy but could do better. Examples/most frequent meals are a 3 egg sausage and cheese wrap for breakfast. A Chipotle bowl with double chicken, brown rice, black beans and cheese for lunch dinner.

Protein shakes spaced through the day to get close to 200grams per day.

Additional meds:
Vyvanse 70mg/day
Adderall 10mg/day
Tirzepitide 2mg/week since about March. (Drop in body fat from 26 to 23 came all at once when I started Tirzep)

Supps:
3.5g creatine every morning
1 8pill Animal Pak multi vitamin every morning.

Looking for advice to optimize improvement. I expect to be on T indefinitely. Fertility is not a concern. Open to other options.

Thanks for any advice.
Click to expand...
tirzepatide will help you drop fat. its a long term thing. you need to take it week by week. please keep the pics and weight updates coming so we can follow your progress @t4r4tr
 
t4r4tr said:
I started TRT at the beginning of January. Ive seen good results and I'm looking for advice to further optimize and accelerate improvement in body comp, mass and strength.

I'm a 42-year-old male, 5'10". I had always been somewhat lean and healthy. In 2019 I weighed 185 lbs which was probably the heaviest I'd ever been up until that time.

Between 2020 and 2025 I saw the beginning of a significant decline in body comp, mood and energy and eventually strength. It was probably just the result of aging but I question the timing of my declining health and getting the clot shot that I was pressured to take for my job.

At the end of 2024 I was up to 210lbs with a body fat of 26%. I was depressed and had zero energy.

I decided to look into TRT. I went in for initial bloodwork and my Total T was 209 ng/dl, Estradiol was 7.7

I got the script for Test Cyp and took the first dose Jan 11. I was prescribed 60mg twice per week.

I saw an immediate and life changing, improvement in mood and energy. I stopped taking depression meds and haven't felt like I've needed them at all.

My weight is down to 195 lbs. Body fat percentage dropped to 23%.


TRT Protocol History:

January to late March 2025:
60 mg testosterone cypionate injected twice weekly (120 mg/week)

Late March to Current:
70 mg twice weekly (140 mg/week), intramuscular injections



Follow-up Labs While on 60 mg Twice Weekly (Drawn March 2025):

Total Testosterone: 579 ng/dL

Estradiol: 34.9

Everything else tested was in normal range.
---

Most Recent Labs on 70 mg Twice Weekly (Drawn May 12, 2025):

Total Testosterone: 765 ng/dL

Estradiol: 54.5


---

Progress & Effects:

Weight down from 210 to 195 lbs

Body fat reduced from 26% to 23%

Notable improvement in mood, energy.

Gains in muscle mass and strength are starting to be visible.

My goal is to get to 15% bodyfat. To look good and to feel strong and healthy.

Ive started going to the gym for weightlifting 2-3 days per week. Work doesnt allow me to go much more often. I dont think I could do much more without lifting while still sore. I do some dumbell work at home when I can't get to the gym.

I keep reps in the 10-15 range, 3 or 4 sets and aim for weights that take me to failure each set. Its almost all upper body work.

I try to eat healthy but could do better. Examples/most frequent meals are a 3 egg sausage and cheese wrap for breakfast. A Chipotle bowl with double chicken, brown rice, black beans and cheese for lunch dinner.

Protein shakes spaced through the day to get close to 200grams per day.

Additional meds:
Vyvanse 70mg/day
Adderall 10mg/day
Tirzepitide 2mg/week since about March. (Drop in body fat from 26 to 23 came all at once when I started Tirzep)

Supps:
3.5g creatine every morning
1 8pill Animal Pak multi vitamin every morning.

Looking for advice to optimize improvement. I expect to be on T indefinitely. Fertility is not a concern. Open to other options.

Thanks for any advice.
Click to expand...
i think its a good setup. you also should implement fasting. i want to see your diet and daily cardio too! @t4r4tr
 
Is it possible im getting light vials of test cyp? Ive gone through two 10ml vials and both didn't seem to last as long as they should've.

I was prescribed .36 for the second vial. I only pulled .34 each time bc the first vial seemed light and I still ran out. I pulled the last .4 last Thursday bc I didn't want the excess to go to waste. Now im due for an injection today and I haven't even received a shipping confirmation for the next vial.

How much is wasted or left in the syringe each time? Should I be pulling air to make sure nothing is left in the syringe? I know it's trivial amounts but missing a dose at the end of each vial sucks.

Ive thought of ordering a 10ml bottle on the side to make sure I dont run out. If Im ordering test then I feel like I might as well get something else as well.

Is there anything I should be considering? I was thinking low dose anavar or primo. If I do, should I order an AI as well?

Im concerned about hair loss. I have general thinning on top and have been using 5% minoxidil foam for 1 month.
 
t4r4tr said:
Is it possible im getting light vials of test cyp? Ive gone through two 10ml vials and both didn't seem to last as long as they should've.

I was prescribed .36 for the second vial. I only pulled .34 each time bc the first vial seemed light and I still ran out. I pulled the last .4 last Thursday bc I didn't want the excess to go to waste. Now im due for an injection today and I haven't even received a shipping confirmation for the next vial.

How much is wasted or left in the syringe each time? Should I be pulling air to make sure nothing is left in the syringe? I know it's trivial amounts but missing a dose at the end of each vial sucks.

Ive thought of ordering a 10ml bottle on the side to make sure I dont run out. If Im ordering test then I feel like I might as well get something else as well.

Is there anything I should be considering? I was thinking low dose anavar or primo. If I do, should I order an AI as well?

Im concerned about hair loss. I have general thinning on top and have been using 5% minoxidil foam for 1 month.
Click to expand...
What syringe are you using? 1ml BD syringe/needles will hold .05ml in the top. IE if you draw to the .3ml marker, there is actually .35ml in there. If you draw to .25ml marker, there is .3ml in there.

My opinion is that you should learn how to train, eat and program before adding on more steroids. You will get better results from learning how to execute the basics then move on from there.
 
As far as my diet and workout schedule, I don't know that I'll ever get it dialed in.

I work between 48 and 60 hours per week. Days and nights as well as on-call.

A set lifting schedule will never be possible.

Cardio comes from time spent on my feet at work, yard work and 5 mins on an assault bike to warm up before lifting. I know this isn't really cardio.

Fasting is great advice. Cutting carbs does wonders to drop weight fast. I assume im losing muscle along with fat when I do this. Waking up frequently starving for something salty or carbs is a major issue. My will power is at its lowest point when im starving and want to go back to sleep. Tirzepatide has helped with this.
 
t4r4tr said:
Stepping outside of my comfort zone I'll share some photos bc I appreciate and value everyone's advice.
View attachment 156201View attachment 156202View attachment 156203View attachment 156204
Click to expand...
thanks for sharing bro EF fam is a love place we dont judge
its a good start, you have a solid strong base we can build on @t4r4tr

t4r4tr said:
As far as my diet and workout schedule, I don't know that I'll ever get it dialed in.

I work between 48 and 60 hours per week. Days and nights as well as on-call.

A set lifting schedule will never be possible.

Cardio comes from time spent on my feet at work, yard work and 5 mins on an assault bike to warm up before lifting. I know this isn't really cardio.

Fasting is great advice. Cutting carbs does wonders to drop weight fast. I assume im losing muscle along with fat when I do this. Waking up frequently starving for something salty or carbs is a major issue. My will power is at its lowest point when im starving and want to go back to sleep. Tirzepatide has helped with this.
Click to expand...
ont he diet and training part thats hard we ge tit bro
i think to start off can you try to log your macros and meals? just to get a base for us to understand you better
 
t4r4tr said:
As far as my diet and workout schedule, I don't know that I'll ever get it dialed in.

I work between 48 and 60 hours per week. Days and nights as well as on-call.

A set lifting schedule will never be possible.

Cardio comes from time spent on my feet at work, yard work and 5 mins on an assault bike to warm up before lifting. I know this isn't really cardio.

Fasting is great advice. Cutting carbs does wonders to drop weight fast. I assume im losing muscle along with fat when I do this. Waking up frequently starving for something salty or carbs is a major issue. My will power is at its lowest point when im starving and want to go back to sleep. Tirzepatide has helped with this.
Click to expand...
you need to read my fasting log. it explains the science behind fasting. it isn't true that you lose muscle tissues while fasting. the body will attack fat stores first, once the fat stores run out then they go after muscle. that is how it works. this is the link. i would read the whole thing from start to finish i include studies https://www.evolutionary.org/forums...ld-more-muscle-and-my-prolong-fast-log.81856/
 
Ive been using chatgpt to help with and to track workouts.

Workout Log – [7/7]

Chest Press (Machine)

Set 1: 12 reps @ 105 lbs

Set 2: 10 reps @ 115 lbs

Set 3: 8 reps @ 125 lbs


Matrix Iso-Lateral Chest Press

Set 1: 10 reps @ 120 lbs

Set 2: 10 reps @ 120 lbs

Set 3: 10 reps @ 120 lbs


Incline Dumbbell Press

Set 1: 15 reps @ 25 lbs

Set 2: 12 reps @ 30 lbs

Set 3: 7.5 reps @ 35 lbs


Wide-Grip Lat Pulldown

Set 1: 10 reps @ 95 lbs

Set 2: 8 reps @ 110 lbs

Set 3: 7 reps @ 120 lbs


Cable Low Row

Set 1: 10 reps @ 105 lbs

Set 2: 11 reps @ 110 lbs

Set 3: 7 reps @ 125 lbs
 
t4r4tr said:
Ive been using chatgpt to help with and to track workouts.

Workout Log – [7/7]

Chest Press (Machine)

Set 1: 12 reps @ 105 lbs

Set 2: 10 reps @ 115 lbs

Set 3: 8 reps @ 125 lbs


Matrix Iso-Lateral Chest Press

Set 1: 10 reps @ 120 lbs

Set 2: 10 reps @ 120 lbs

Set 3: 10 reps @ 120 lbs


Incline Dumbbell Press

Set 1: 15 reps @ 25 lbs

Set 2: 12 reps @ 30 lbs

Set 3: 7.5 reps @ 35 lbs


Wide-Grip Lat Pulldown

Set 1: 10 reps @ 95 lbs

Set 2: 8 reps @ 110 lbs

Set 3: 7 reps @ 120 lbs


Cable Low Row

Set 1: 10 reps @ 105 lbs

Set 2: 11 reps @ 110 lbs

Set 3: 7 reps @ 125 lbs
Click to expand...
Have a listen to our podcast about using AI: https://www.elitefitness.com/articles/podcast/
 
t4r4tr said:
It may go up to 3mg next week. Just running with what I have available.
Click to expand...
bros yeah probably gonna want to up it at some point to see
 
t4r4tr said:
I started TRT at the beginning of January. Ive seen good results and I'm looking for advice to further optimize and accelerate improvement in body comp, mass and strength.

I'm a 42-year-old male, 5'10". I had always been somewhat lean and healthy. In 2019 I weighed 185 lbs which was probably the heaviest I'd ever been up until that time.

Between 2020 and 2025 I saw the beginning of a significant decline in body comp, mood and energy and eventually strength. It was probably just the result of aging but I question the timing of my declining health and getting the clot shot that I was pressured to take for my job.

At the end of 2024 I was up to 210lbs with a body fat of 26%. I was depressed and had zero energy.

I decided to look into TRT. I went in for initial bloodwork and my Total T was 209 ng/dl, Estradiol was 7.7

I got the script for Test Cyp and took the first dose Jan 11. I was prescribed 60mg twice per week.

I saw an immediate and life changing, improvement in mood and energy. I stopped taking depression meds and haven't felt like I've needed them at all.

My weight is down to 195 lbs. Body fat percentage dropped to 23%.


TRT Protocol History:

January to late March 2025:
60 mg testosterone cypionate injected twice weekly (120 mg/week)

Late March to Current:
70 mg twice weekly (140 mg/week), intramuscular injections



Follow-up Labs While on 60 mg Twice Weekly (Drawn March 2025):

Total Testosterone: 579 ng/dL

Estradiol: 34.9

Everything else tested was in normal range.
---

Most Recent Labs on 70 mg Twice Weekly (Drawn May 12, 2025):

Total Testosterone: 765 ng/dL

Estradiol: 54.5


---

Progress & Effects:

Weight down from 210 to 195 lbs

Body fat reduced from 26% to 23%

Notable improvement in mood, energy.

Gains in muscle mass and strength are starting to be visible.

My goal is to get to 15% bodyfat. To look good and to feel strong and healthy.

Ive started going to the gym for weightlifting 2-3 days per week. Work doesnt allow me to go much more often. I dont think I could do much more without lifting while still sore. I do some dumbell work at home when I can't get to the gym.

I keep reps in the 10-15 range, 3 or 4 sets and aim for weights that take me to failure each set. Its almost all upper body work.

I try to eat healthy but could do better. Examples/most frequent meals are a 3 egg sausage and cheese wrap for breakfast. A Chipotle bowl with double chicken, brown rice, black beans and cheese for lunch dinner.

Protein shakes spaced through the day to get close to 200grams per day.

Additional meds:
Vyvanse 70mg/day
Adderall 10mg/day
Tirzepitide 2mg/week since about March. (Drop in body fat from 26 to 23 came all at once when I started Tirzep)

Supps:
3.5g creatine every morning
1 8pill Animal Pak multi vitamin every morning.

Looking for advice to optimize improvement. I expect to be on T indefinitely. Fertility is not a concern. Open to other options.

Thanks for any advice.
Click to expand...
@t4r4tr glad to see you have a log up now. Can’t wait to follow along
 
AusCreatine said:
What syringe are you using? 1ml BD syringe/needles will hold .05ml in the top. IE if you draw to the .3ml marker, there is actually .35ml in there. If you draw to .25ml marker, there is .3ml in there.

My opinion is that you should learn how to train, eat and program before adding on more steroids. You will get better results from learning how to execute the basics then move on from there.
Click to expand...
20250709_140714.webp
20250709_140633.webp
This is the syringe im using. I haven't looked into them. Needles dont bother me and I kinda figured any will do the job. If there is a difference in the amount of test wasted then I'd spend money on a better syringe.

I got the shipping confirmation for my test cyp last night. Im gonna end up missing one dose entirely and be one day late on the next dose.

If I order test to have on hand when I run out or to up dosage, should I stick with the same, cypionate? Or should I consider one of the others.

If I do order more test, I'm going to order Var as well. The less packages the better. Var would be 20mg/day. Should I order an AI to have on hand as well just in case? Recommendations, dosage?

Ive been reading a lot of other logs. Im sure the same questions have been answered before. I appreciate everyone's patience and advice.
 
t4r4tr said:
View attachment 156333View attachment 156334This is the syringe im using. I haven't looked into them. Needles dont bother me and I kinda figured any will do the job. If there is a difference in the amount of test wasted then I'd spend money on a better syringe.

I got the shipping confirmation for my test cyp last night. Im gonna end up missing one dose entirely and be one day late on the next dose.

If I order test to have on hand when I run out or to up dosage, should I stick with the same, cypionate? Or should I consider one of the others.

If I do order more test, I'm going to order Var as well. The less packages the better. Var would be 20mg/day. Should I order an AI to have on hand as well just in case? Recommendations, dosage?

Ive been reading a lot of other logs. Im sure the same questions have been answered before. I appreciate everyone's patience and advice.
Click to expand...
@t4r4tr you need an ai fro sure bro and i suggest getting anavar too would be good and get bpc as well
 
t4r4tr said:
As far as my diet and workout schedule, I don't know that I'll ever get it dialed in.

I work between 48 and 60 hours per week. Days and nights as well as on-call.

A set lifting schedule will never be possible.

Cardio comes from time spent on my feet at work, yard work and 5 mins on an assault bike to warm up before lifting. I know this isn't really cardio.

Fasting is great advice. Cutting carbs does wonders to drop weight fast. I assume im losing muscle along with fat when I do this. Waking up frequently starving for something salty or carbs is a major issue. My will power is at its lowest point when im starving and want to go back to sleep. Tirzepatide has helped with this.
Click to expand...
@t4r4tr Good start bro....for starving you can keep healthy snacking options by your side..........
 
Typical diet. Yesterday was identical except with a chicken bowl.
20250710_154630.webp
20250710_122427.webp


530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
 
t4r4tr said:
Typical diet. Yesterday was identical except with a chicken bowl. View attachment 156390View attachment 156391

530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
Click to expand...
looks like high protein foods bro
whats your macros like?

and cheezits , get some protein chips like quest in case you get hungry
 
t4r4tr said:
Typical diet. Yesterday was identical except with a chicken bowl. View attachment 156390View attachment 156391

530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
Click to expand...
@t4r4tr Wow, you did great on this man. The food looks pretty good. Got me craving some Mexican food.
 
t4r4tr said:
Typical diet. Yesterday was identical except with a chicken bowl. View attachment 156390View attachment 156391

530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
Click to expand...
bros what a nice update. i like how you go over your whole schedule @t4r4tr it shows how dedicated you are
 
t4r4tr said:
Typical diet. Yesterday was identical except with a chicken bowl. View attachment 156390View attachment 156391

530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
Click to expand...
@t4r4tr its very important you DIAL in your diet. there is some junky food here. sausage wrap and cheezits are not necessary. clean that up first and foremost
 
t4r4tr said:
Typical diet. Yesterday was identical except with a chicken bowl. View attachment 156390View attachment 156391

530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
Click to expand...
bro my wife wake up and eat those cheezits too at night. that how she get so fat lol @t4r4tr you should stick to clean food
 
t4r4tr said:
Typical diet. Yesterday was identical except with a chicken bowl. View attachment 156390View attachment 156391

530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
Click to expand...
I agree with the above. gotta do a better job of cleaning up the diet. maybe take a pic of what you got in your pantry and fridge. be open to eating whole foods instead @t4r4tr
 
t4r4tr said:
Typical diet. Yesterday was identical except with a chicken bowl. View attachment 156390View attachment 156391

530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
Click to expand...
no good on the diet but glad you posted it. too much fake food. need to clean this up. check other logs and look at how guys are eating @t4r4tr
 
t4r4tr said:
Typical diet. Yesterday was identical except with a chicken bowl. View attachment 156390View attachment 156391

530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
Click to expand...
@t4r4tr food looks solid bro!
 
t4r4tr said:
Typical diet. Yesterday was identical except with a chicken bowl. View attachment 156390View attachment 156391

530am get up

600am protien shake 50g, 3.5grams creatine, animal pak multi vitamin

1000am sausage egg and cheese wrap

300pm half of Chipotle double steak(bc I think @BodyMonster34 said something about red meat), brown rice, black bean, grilled vegetables and guacamole bowl

700pm other half of the steak bowl

900pm bed

Often another protien shake mixed in.

Only coffee and water to drink.

And a handful of Cheezits in the middle of the night. 🤦‍♂️ I wish I could sleep through the night
Click to expand...
@t4r4tr nice update for the day. I like how you give it throughout the day.
 
Workout Log – Upper Body Push Day

CHEST – Matrix Incline Iso-Lateral Press

10 @ 66 lbs each side

8 @ 91 lbs each side

6 @ 101 lbs each side


Incline Dumbbell Flyes

10 reps @ 25s

8 reps @ 25s

8 reps @ 25s


Dumbbell Pullovers

10 reps @ 30 lbs (warmup)

12 reps @ 40 lbs

10 reps @ 45 lbs

9 reps @ 50 lbs



---

TRICEPS – Cable Pushdowns

12 reps @ 47.5 lbs

8 reps @ 55 lbs

6 reps @ 55 lbs



---

SHOULDERS – Cable Side Raises

10 reps each side @ 10 lbs

10 right / 9 left @ 10 lbs

6 right / 4 left @ 10 lbs


Rear Delt Fly

15 reps @ 40 lbs

9 reps @ 50 lbs (shoulder discomfort noted)

6 reps @ 50 lbs (form corrected, impingement gone)
 
t4r4tr said:
Workout Log – Upper Body Push Day

CHEST – Matrix Incline Iso-Lateral Press

10 @ 66 lbs each side

8 @ 91 lbs each side

6 @ 101 lbs each side


Incline Dumbbell Flyes

10 reps @ 25s

8 reps @ 25s

8 reps @ 25s


Dumbbell Pullovers

10 reps @ 30 lbs (warmup)

12 reps @ 40 lbs

10 reps @ 45 lbs

9 reps @ 50 lbs



---

TRICEPS – Cable Pushdowns

12 reps @ 47.5 lbs

8 reps @ 55 lbs

6 reps @ 55 lbs



---

SHOULDERS – Cable Side Raises

10 reps each side @ 10 lbs

10 right / 9 left @ 10 lbs

6 right / 4 left @ 10 lbs


Rear Delt Fly

15 reps @ 40 lbs

9 reps @ 50 lbs (shoulder discomfort noted)

6 reps @ 50 lbs (form corrected, impingement gone)
Click to expand...
@t4r4tr Solid work man.......
 
t4r4tr said:
Workout Log – Upper Body Push Day

CHEST – Matrix Incline Iso-Lateral Press

10 @ 66 lbs each side

8 @ 91 lbs each side

6 @ 101 lbs each side


Incline Dumbbell Flyes

10 reps @ 25s

8 reps @ 25s

8 reps @ 25s


Dumbbell Pullovers

10 reps @ 30 lbs (warmup)

12 reps @ 40 lbs

10 reps @ 45 lbs

9 reps @ 50 lbs



---

TRICEPS – Cable Pushdowns

12 reps @ 47.5 lbs

8 reps @ 55 lbs

6 reps @ 55 lbs



---

SHOULDERS – Cable Side Raises

10 reps each side @ 10 lbs

10 right / 9 left @ 10 lbs

6 right / 4 left @ 10 lbs


Rear Delt Fly

15 reps @ 40 lbs

9 reps @ 50 lbs (shoulder discomfort noted)

6 reps @ 50 lbs (form corrected, impingement gone)
Click to expand...
shoulders look good did you do planks?
 
Yesterday's food
3 scrambled eggs, bacon, sausage
Steak and salad w/ blue cheese dressing
2x 50g protein shakes
Water only
20250713_101352.webp
20250713_183550.webp
20250713_184957.webp


Todays food
3 scrambled eggs, baconx6
Cottage cheese
bowl - double chicken, brown rice, black beans, guacamole
2x 50g protein shakes
water only

20250714_120453.webp
20250714_164419.webp
20250714_202149.webp


Workout Log – 2025-07-14

Lat Pulldown (Wide Grip)
10 @ 105
10 @ 110
4 @ 125

Seated Cable Row
10 @ 105
11 @ 105
8.5 @ 105

Arm Curl Machine
8 @ 50
10 @ 50
10 @ 60
6 @ 75

Leg Extension
12 @ 75
12 @ 100
10 @ 125

Seated Calf Raise
25 @ 45
15 @ 70
16 @ 70

Prone Leg Curl
12 @ 70
6 @ 80
8 @ 80

Dumbbell Shrugs
20 w/ 30s
15 w/ 35s
12 w/ 45s


Ran out of time. Didn't get to hit biceps like i wanted to. Will be back in the gym Wed.

With just getting back into lifting, I dont have routines set yet and Im having to guess at good starting weights. It'll come with time.

I checked out the rp hypertrophy app but $35/month is steep and I dont feel like it would work well when the days I can lift are so erratic.

Im using optimum nutrition whey protein in 10lb bags. How does this stack up as far as quality and price. Paying $120 for 10lbs.
Screenshot_20250714_205207_Amazon Shopping.webp
 
t4r4tr said:
Yesterday's food
3 scrambled eggs, bacon, sausage
Steak and salad w/ blue cheese dressing
2x 50g protein shakes
Water only
View attachment 156625View attachment 156626View attachment 156627

Todays food
3 scrambled eggs, baconx6
Cottage cheese
bowl - double chicken, brown rice, black beans, guacamole
2x 50g protein shakes
water only

View attachment 156628View attachment 156629View attachment 156630

Workout Log – 2025-07-14

Lat Pulldown (Wide Grip)
10 @ 105
10 @ 110
4 @ 125

Seated Cable Row
10 @ 105
11 @ 105
8.5 @ 105

Arm Curl Machine
8 @ 50
10 @ 50
10 @ 60
6 @ 75

Leg Extension
12 @ 75
12 @ 100
10 @ 125

Seated Calf Raise
25 @ 45
15 @ 70
16 @ 70

Prone Leg Curl
12 @ 70
6 @ 80
8 @ 80

Dumbbell Shrugs
20 w/ 30s
15 w/ 35s
12 w/ 45s


Ran out of time. Didn't get to hit biceps like i wanted to. Will be back in the gym Wed.

With just getting back into lifting, I dont have routines set yet and Im having to guess at good starting weights. It'll come with time.

I checked out the rp hypertrophy app but $35/month is steep and I dont feel like it would work well when the days I can lift are so erratic.

Im using optimum nutrition whey protein in 10lb bags. How does this stack up as far as quality and price. Paying $120 for 10lbs.View attachment 156637
Click to expand...
@t4r4tr checking your meals, you're really under eating, it would be good if you can get an app so we can get macros up bro possible to budget?
the whey is legit AF bro
 
Not sure how much progress there is but these are 17 days after the last photos.

20250724_073505.webp
20250724_073621.webp
20250724_073640.webp
20250724_073659.webp
20250724_073709.webp


20250724_075902.webp


Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

Screenshot_20250724_093919_Fit Profile.webp
Screenshot_20250724_093908_Fit Profile.webp


Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
@t4r4tr you're clearly making progress bro leaner and more bigger
i would want to know your cardio level and your reps should be 12-15 all around
and how is nutrition?
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
@t4r4tr proud of you man! you are improving. the slow progress is more keepable
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
@t4r4tr You are definitely getting there, man. I'm looking forward to see your improvements. dumbbell training is going to be on point as you go
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
bros biceps getting bigger. got some good size. want to see you trim up @T4
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
EF Family is proud of you. good to see you steadily improving. @t4r4tr I expect some big things out of you.
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
bros @t4r4tr you are looking good. the shrugs and cable EZ bar curls are on point. you won't go wrong
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
body fat is dropping for sure. little by little. you want to be able to hold onto your losses @t4r4tr
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
@t4r4tr solid work will be following along for sure!
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
@t4r4tr I can see a bit of change. Keep after it man.
 
t4r4tr said:
Not sure how much progress there is but these are 17 days after the last photos.

View attachment 157189View attachment 157190View attachment 157191View attachment 157192View attachment 157193

View attachment 157194

Not seeing the improvement I'd like to see on the scale or with body comp. Body fat % seems like it has stalled out.

View attachment 157195View attachment 157196

Started anavar 20mg/day 1 week ago. Also just came off 1 week deload. Probably bad timing to start taking it on a deload week.

7/24 Upper Body Push–Pull Workout (Post-Deload)

Incline Press Machine (Matrix ISO-Lateral)
10 reps @ 66 lbs es=each side
10 reps @ 91 lbs es
6 reps @ 101 lbs es
5 reps @ 91 lbs es

Dumbbell Incline Flys (45° incline)
10 reps @ 25s
10 reps @ 25s
10 reps @ 25s

Dumbbell Curls Alternating with EZ Bar Curls
10 reps @ 25s
10 reps @40
8 reps @ 25s
10 reps @40
8 reps @ 20s
13 reps @40

Dumbbell Overhead Triceps Extension
15 reps @ 40 lbs
7 reps @ 45 lbs
8 reps @ 45 lbs

Cable EZ Bar Curl
12 reps @ 30 lbs
10 reps @ 40 lbs
9 reps @ 40 lbs

Dumbbell Shrugs
20 reps @ 35s
15 reps @ 45s
12 reps @ 45s
Click to expand...
@t4r4tr Good progress so far bro....keep shining.......
 
7/29
Chest-Focused Upper Body Push + Triceps

Chest

Incline Press Machine
 12@71 each side =es
 10@91 es
 8@101 es

Dumbbell Incline Flys
 10w25s
 8w25s
 10w25s

Chest Press Machine (Isolated Arms, Torso Rotated toward working arm pressing across chest)
 8w60es
 8w60es
 10w60es

Cable Crossover Flys (Low to High, Straight Arms)
 10w15es
 15w10es
 10w10es


Triceps

Dumbbell Overhead Triceps Extensions
 16w45
 9w45
 7w45

Cable Triceps Pushdowns (EZ Bar)
 15@45
 10@50
 11@50

Cable Overhead Triceps Extensions (Rope)
 8w25
 10w15
 12w15
 11w20
 8w20


7/30
Biceps-Focused Workout + Lat Finisher

Alternate Dumbbell Curls
10 reps @ 25s
7 reps @ 30s
4 reps @ 35s
5 reps @ 25s

EZ-Bar Curls (Strict)
10 reps @ 40
8 reps @ 50
6 reps @ 60
11 reps @ 40 (drop set)

Incline Bench Dumbbell Curls (Single-Arm, 45° incline)
7 reps @ 20s (both arms)
10 reps @ 15s (each arm, one at a time)
8 reps @ 20s (each arm, one at a time)

EZ-Bar Preacher Curls
10 reps @ 40
8 reps @ 50
8 reps @ 60 (last rep was max exertion)
26 reps @ 40 (burnout drop set)

Straight Arm Cable Pulldown (time to kill)
15 reps @ 55
12 reps @ 55
7 reps @ 55
 
t4r4tr said:
7/29
Chest-Focused Upper Body Push + Triceps

Chest

Incline Press Machine
 12@71 each side =es
 10@91 es
 8@101 es

Dumbbell Incline Flys
 10w25s
 8w25s
 10w25s

Chest Press Machine (Isolated Arms, Torso Rotated toward working arm pressing across chest)
 8w60es
 8w60es
 10w60es

Cable Crossover Flys (Low to High, Straight Arms)
 10w15es
 15w10es
 10w10es


Triceps

Dumbbell Overhead Triceps Extensions
 16w45
 9w45
 7w45

Cable Triceps Pushdowns (EZ Bar)
 15@45
 10@50
 11@50

Cable Overhead Triceps Extensions (Rope)
 8w25
 10w15
 12w15
 11w20
 8w20


7/30
Biceps-Focused Workout + Lat Finisher

Alternate Dumbbell Curls
10 reps @ 25s
7 reps @ 30s
4 reps @ 35s
5 reps @ 25s

EZ-Bar Curls (Strict)
10 reps @ 40
8 reps @ 50
6 reps @ 60
11 reps @ 40 (drop set)

Incline Bench Dumbbell Curls (Single-Arm, 45° incline)
7 reps @ 20s (both arms)
10 reps @ 15s (each arm, one at a time)
8 reps @ 20s (each arm, one at a time)

EZ-Bar Preacher Curls
10 reps @ 40
8 reps @ 50
8 reps @ 60 (last rep was max exertion)
26 reps @ 40 (burnout drop set)

Straight Arm Cable Pulldown (time to kill)
15 reps @ 55
12 reps @ 55
7 reps @ 55
Click to expand...

t4r4tr said:
Going to be adding GH next week. Also have MastP ordered.

After taking 20mg Anavar daily for three weeks should a wait a few weeks before starting Masteron. I'll be getting bloodwork done over the next few days to make sure everything looks normal.
View attachment 158344View attachment 158345View attachment 158346View attachment 158347
Click to expand...
you look good i see improvements and leaner too
but why masteron? its a waste of money for you
you're better off with test retatrutide and equipoise
 
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