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Approved Log TommyMack TRT and Deca Cycle Log

Eveflorence

Eveflorence

V.I.P.
EF Logger
Hi all. New to the forum, not new to forums per se. Been 6 years since I've been on any form of androgen but since turning 40 this year and having 3 young kids, feel the life has been sucked out of me haha.
No but in all seriousness, have had a debilitating knee injury over the last 2 years that just won't heal.
Tried all forms of treatment, was originally a fracture at the bottom of the femur and still causes pain so decided deca might be my last option, and will run test at trt dose alongside.

Will post in more detail when I start but the short of it is;
Training 5 times per week centred around compound movements.
1km swim 4 times per week.
45min-1hr walk everyday.
Nutrition is relatively consistent, generally fast until 11am then 4 meals throughout the remainder of the day. Lean meat in each meal, rice or sweet potato for carbs. Need to up the vegetables intake and stop eating my kids snack foods at night!

Will be running Test e at 100mg e4d and Deca at 100mg e4d in the first few weeks then maybe tapering back to weekly shots.
Gear will be from Silverback (who was a a pleasure working with), which I'll be running exclusively. Been sent out and awaiting it now, then it's go time!

Welcome to any suggestions around training, diet and dosages.
Thanks everyone, nice to be here.
 
TommyMack said:
Hi all. New to the forum, not new to forums per se. Been 6 years since I've been on any form of androgen but since turning 40 this year and having 3 young kids, feel the life has been sucked out of me haha.
No but in all seriousness, have had a debilitating knee injury over the last 2 years that just won't heal.
Tried all forms of treatment, was originally a fracture at the bottom of the femur and still causes pain so decided deca might be my last option, and will run test at trt dose alongside.

Will post in more detail when I start but the short of it is;
Training 5 times per week centred around compound movements.
1km swim 4 times per week.
45min-1hr walk everyday.
Nutrition is relatively consistent, generally fast until 11am then 4 meals throughout the remainder of the day. Lean meat in each meal, rice or sweet potato for carbs. Need to up the vegetables intake and stop eating my kids snack foods at night!

Will be running Test e at 100mg e4d and Deca at 100mg e4d in the first few weeks then maybe tapering back to weekly shots.
Gear will be from Silverback (who was a a pleasure working with), which I'll be running exclusively. Been sent out and awaiting it now, then it's go time!

Welcome to any suggestions around training, diet and dosages.
Thanks everyone, nice to be here.
Click to expand...
@TommyMack welcome to the EF big FAMILY!

great to hear you're doing this LOg

a few things we'll need from you
diet training
diet update your foods and meals as you go
training update your reps sets and exercises

pics
please share pics of you face blurred
pics of your meals
pics of training
pics of supplements you use, what you taking? multis?

please keep sharing and updating us
 
nice start to this log
looking forward to tracking your training
 
TommyMack said:
Hi all. New to the forum, not new to forums per se. Been 6 years since I've been on any form of androgen but since turning 40 this year and having 3 young kids, feel the life has been sucked out of me haha.
No but in all seriousness, have had a debilitating knee injury over the last 2 years that just won't heal.
Tried all forms of treatment, was originally a fracture at the bottom of the femur and still causes pain so decided deca might be my last option, and will run test at trt dose alongside.

Will post in more detail when I start but the short of it is;
Training 5 times per week centred around compound movements.
1km swim 4 times per week.
45min-1hr walk everyday.
Nutrition is relatively consistent, generally fast until 11am then 4 meals throughout the remainder of the day. Lean meat in each meal, rice or sweet potato for carbs. Need to up the vegetables intake and stop eating my kids snack foods at night!

Will be running Test e at 100mg e4d and Deca at 100mg e4d in the first few weeks then maybe tapering back to weekly shots.
Gear will be from Silverback (who was a a pleasure working with), which I'll be running exclusively. Been sent out and awaiting it now, then it's go time!

Welcome to any suggestions around training, diet and dosages.
Thanks everyone, nice to be here.
Click to expand...
@TommyMack Good to have you bro.....amazing details and legit start to the log.......
 
Evening all. Was a public holiday here so managed to sneak in a surf and spend a bit of extra time with the family.
Got some training in before heading out for the day, so I was satisfied there. I can be a bit of a prick, so I've been told by my wife anyway, if I haven't exercised in the morning.
Back to work tomorrow and into the thick of it again. A few of you have suggested pics, which I do intend to upload.
I want to officially start this when I've had my first pin, hopefully in the coming days, and plan to update regularly.
Thanks for your replies thus far.
 
Welcome 😎 💪
 
Thanks for the encouragement to post pics... Here's one I took from this morning after my swim. Not much left of me after a few years relying solely on cardio due to injury but im back consistently in the gym again and looking forward to adding a bit of size.
Pinned for the first time this afternoon...100mg of silverbacks test e and 100mg of deca. A bit of trepidation after 6 years off but it was just like riding a bike again as soon as that needle went in. Smooth as, no pip.
 

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TommyMack said:
Thanks for the encouragement to post pics... Here's one I took from this morning after my swim. Not much left of me after a few years relying solely on cardio due to injury but im back consistently in the gym again and looking forward to adding a bit of size.
Pinned for the first time this afternoon...100mg of silverbacks test e and 100mg of deca. A bit of trepidation after 6 years off but it was just like riding a bike again as soon as that needle went in. Smooth as, no pip.
Click to expand...
@TommyMack you look amazing, real tight abs and really in true bodybuilding shape
you going to step on stage?
 
MUSTANG_18 said:
@TommyMack you look amazing, real tight abs and really in true bodybuilding shape
you going to step on stage?
Click to expand...
Thanks brother appreciate your encouragement. Nah no plans on stepping on stage, just want to get some consistency under my belt and see where we go.
 
You'll blow up with ZERO PEDs if you're newly back
 
SteveMobsterG said:
You'll blow up with ZERO PEDs if you're newly back
Click to expand...
I agree. I'm 40 now and the main aim was to run some deca as a last ditch effort on healing a persistent injury, with trt test alongside for wellbeing. Otherwise yeah might’ve stayed off the ped's forever....but that wouldn't have been very fun as we all know 😉
 
TommyMack said:
Thanks for the encouragement to post pics... Here's one I took from this morning after my swim. Not much left of me after a few years relying solely on cardio due to injury but im back consistently in the gym again and looking forward to adding a bit of size.
Pinned for the first time this afternoon...100mg of silverbacks test e and 100mg of deca. A bit of trepidation after 6 years off but it was just like riding a bike again as soon as that needle went in. Smooth as, no pip.
Click to expand...
you look incredible man great job
 
you will definitely like being fresh
 
being fresh is important you've got the fresh body
 
you'll come back pretty quickly body memory is real
 
TommyMack said:
I agree. I'm 40 now and the main aim was to run some deca as a last ditch effort on healing a persistent injury, with trt test alongside for wellbeing. Otherwise yeah might’ve stayed off the ped's forever....but that wouldn't have been very fun as we all know 😉
Click to expand...
Deca won’t heal it it will just mask the pain
 
ballin2504 said:
Deca won’t heal it it will just mask the pain
Click to expand...
Been shown to promote bone remodelling and increased fracture healing, which is exactly what I'm looking for.
 
Sunday morning right now. Woke early and 1 hour walk before the kids got up.
Been 3 days since first pin and can feel already the positive effects of a bit extra circulating testosterone (think, morning wood again haha).
Also, whilst only two workouts in, that desire in the gym to keep training and not wanting to leave has returned, though I'm aware not to overdo things.
Just cooked this up as a bit of a treat, I don't normally eat breakfast during the week but I want to get in the habit again of eating because I need the calories.
I'll start posting workouts and more diet related posts tomorrow.
 

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TommyMack said:
Sunday morning right now. Woke early and 1 hour walk before the kids got up.
Been 3 days since first pin and can feel already the positive effects of a bit extra circulating testosterone (think, morning wood again haha).
Also, whilst only two workouts in, that desire in the gym to keep training and not wanting to leave has returned, though I'm aware not to overdo things.
Just cooked this up as a bit of a treat, I don't normally eat breakfast during the week but I want to get in the habit again of eating because I need the calories.
I'll start posting workouts and more diet related posts tomorrow.
Click to expand...
@TommyMack good AM meal but its gotta have more protein bro :) we gotta get you higher protein in
 
TommyMack said:
Sunday morning right now. Woke early and 1 hour walk before the kids got up.
Been 3 days since first pin and can feel already the positive effects of a bit extra circulating testosterone (think, morning wood again haha).
Also, whilst only two workouts in, that desire in the gym to keep training and not wanting to leave has returned, though I'm aware not to overdo things.
Just cooked this up as a bit of a treat, I don't normally eat breakfast during the week but I want to get in the habit again of eating because I need the calories.
I'll start posting workouts and more diet related posts tomorrow.
Click to expand...
Good start to the day.
 
Training and Diet today.
6.30am on waking, coffee and a greens drink.
7.30am: 1km swim

10am: 200g pulled pork, 1 cup basmati rice, 1 banana.

12pm training: Chest and Tri's. Bench, Incline Bench, weighted dips, push downs, overhead extensions. 3 working sets each exercise. Reps ranging from 8 to 20.

1pm: 30g wpi shake in water.

2pm: 185g tuna in olive oil, 1 cup basmati rice.

4pm: 45 minute walk

5.30pm 150g pulled pork, 1 cup brown rice and quinoa.

6pm: bowl of Greek yoghurt and wife's homemade apple crumble (can't say no to the wife).

8pm: 6 rice cakes with avocado and cheddar cheese


Supplementing with vitamin c, fish oil, glutamine, zinc, vitamin b6, calcium and vitamin d.
 
TommyMack said:
Training and Diet today.
6.30am on waking, coffee and a greens drink.
7.30am: 1km swim

10am: 200g pulled pork, 1 cup basmati rice, 1 banana.

12pm training: Chest and Tri's. Bench, Incline Bench, weighted dips, push downs, overhead extensions. 3 working sets each exercise. Reps ranging from 8 to 20.

1pm: 30g wpi shake in water.

2pm: 185g tuna in olive oil, 1 cup basmati rice.

4pm: 45 minute walk

5.30pm 150g pulled pork, 1 cup brown rice and quinoa.

6pm: bowl of Greek yoghurt and wife's homemade apple crumble (can't say no to the wife).

8pm: 6 rice cakes with avocado and cheddar cheese


Supplementing with vitamin c, fish oil, glutamine, zinc, vitamin b6, calcium and vitamin d.
Click to expand...
@TommyMack Good updates...try adding yoga to your morning routine....even 15 mins would be good to start with......
 
Tiger Salman Khan said:
@TommyMack Good updates...try adding yoga to your morning routine....even 15 mins would be good to start with......
Click to expand...
Absolutely! Thanks for the reminder. I need to be doing more yoga/stretching, it's so beneficial as we age.
 
Things were busy last night with the kids so didn't get a chance to post yesterday's training and diet so here it is:

Tuesday 18th
5.30am wake- 1 hour walk, 20 minutes stretching.

7am- black coffee and a greens drink

8am- 1km swim

10am- 185g tuna in olive oil, 1 cup brown rice, one banana.

12pm- gym. Back and bi's. Pull ups, bent over barbell rows, tbar rows, lat pull down, barbell curls, cable preacher curls, hammer curls. All exercises consist of 3 working sets, not including any warm up or drop sets, ranging from 10- 20 reps depending on exercise.

2pm- egg roll (essentially just mince meat, approx 200g), cup basmatti rice, wpi shake.

5pm 300g eye fillet steak, 100g sweet potato

7.30pm spaghetti bolognaise (leftovers from what was made for the kids dinner)

8pm bowl Greek yoghurt, handful of almonds and walnuts
 
TommyMack said:
Things were busy last night with the kids so didn't get a chance to post yesterday's training and diet so here it is:

Tuesday 18th
5.30am wake- 1 hour walk, 20 minutes stretching.

7am- black coffee and a greens drink

8am- 1km swim

10am- 185g tuna in olive oil, 1 cup brown rice, one banana.

12pm- gym. Back and bi's. Pull ups, bent over barbell rows, tbar rows, lat pull down, barbell curls, cable preacher curls, hammer curls. All exercises consist of 3 working sets, not including any warm up or drop sets, ranging from 10- 20 reps depending on exercise.

2pm- egg roll (essentially just mince meat, approx 200g), cup basmatti rice, wpi shake.

5pm 300g eye fillet steak, 100g sweet potato

7.30pm spaghetti bolognaise (leftovers from what was made for the kids dinner)

8pm bowl Greek yoghurt, handful of almonds and walnuts
Click to expand...
@TommyMack good day for sure but you gotta get your fiber up a lot bro
 
MUSTANG_18 said:
@TommyMack good day for sure but you gotta get your fiber up a lot bro
Click to expand...
Been thinking about this recently actually. I feel like I don't eat enough food as it is, so if I were to up the fibre I might struggle even further to eat. But you're right, do you supplement with it or just rely on diet intake?
 
food is looking really good I'm seeing some good protein
 
good to see you're doing a swim good job
 
nice work on the cardio and the stretching
 
keep up the good work I like the fillet sounds good
 
You guys are very kind and encouraging, thank you I do appreciate it, keeps,me going.

Wednesday 19th:
6am- long black and greens drink
6.30am stretching 30 minutes
7.45am- 800m swim
8.30am- 1 banana
10am- 185g tuna olive oil, 1 cup basmati rice, carrots.
12.30pm- 200g egg roll (mince meat with vegies)

1.30pm- training: legs- squats, stiff leg deadlifts, leg extensions, leg curls, lunges, calf raises. 3-4 working sets of each. 10-20 reps of each exercise.

3pm- Wpi shake, 1 apple.
4pm- 45 minute walk
6pm- 150g salmon, broccoli, potato, beans, cup brown rice.
8pm- apple crumble with Greek yoghurt
 
TommyMack said:
You guys are very kind and encouraging, thank you I do appreciate it, keeps,me going.

Wednesday 19th:
6am- long black and greens drink
6.30am stretching 30 minutes
7.45am- 800m swim
8.30am- 1 banana
10am- 185g tuna olive oil, 1 cup basmati rice, carrots.
12.30pm- 200g egg roll (mince meat with vegies)

1.30pm- training: legs- squats, stiff leg deadlifts, leg extensions, leg curls, lunges, calf raises. 3-4 working sets of each. 10-20 reps of each exercise.

3pm- Wpi shake, 1 apple.
4pm- 45 minute walk
6pm- 150g salmon, broccoli, potato, beans, cup brown rice.
8pm- apple crumble with Greek yoghurt
Click to expand...
@TommyMack we want you to be a success man :)

how about upping the protein? especially post workout :)
 
Been quiet on here the last few days due to some matters that have been all consuming, both work and family, mostly due to sick kids coughing all night and keeping us up all through the night. But that's life and we keep going.
I actually find that when I'm having sleepless nights or very little sleep, or I'm not getting opportunity to exercise, I seem more driven to dial the diet right in and steer well clear of crap food. So that's a positive to take out of the situation I guess.
So yes, it's Sunday afternoon and all 3 kids are asleep, absolute heaven on earth right now.
I'll make the most of it by getting a session in and will hopefully get things back on track into the week ahead and get posting more consistently.
 
TommyMack said:
Things were busy last night with the kids so didn't get a chance to post yesterday's training and diet so here it is:

Tuesday 18th
5.30am wake- 1 hour walk, 20 minutes stretching.

7am- black coffee and a greens drink

8am- 1km swim

10am- 185g tuna in olive oil, 1 cup brown rice, one banana.

12pm- gym. Back and bi's. Pull ups, bent over barbell rows, tbar rows, lat pull down, barbell curls, cable preacher curls, hammer curls. All exercises consist of 3 working sets, not including any warm up or drop sets, ranging from 10- 20 reps depending on exercise.

2pm- egg roll (essentially just mince meat, approx 200g), cup basmatti rice, wpi shake.

5pm 300g eye fillet steak, 100g sweet potato

7.30pm spaghetti bolognaise (leftovers from what was made for the kids dinner)

8pm bowl Greek yoghurt, handful of almonds and walnuts
Click to expand...
Nice
 
TommyMack said:
Been quiet on here the last few days due to some matters that have been all consuming, both work and family, mostly due to sick kids coughing all night and keeping us up all through the night. But that's life and we keep going.
I actually find that when I'm having sleepless nights or very little sleep, or I'm not getting opportunity to exercise, I seem more driven to dial the diet right in and steer well clear of crap food. So that's a positive to take out of the situation I guess.
So yes, it's Sunday afternoon and all 3 kids are asleep, absolute heaven on earth right now.
I'll make the most of it by getting a session in and will hopefully get things back on track into the week ahead and get posting more consistently.
Click to expand...
please come back to us and stay safe sleep well :)
 
TommyMack said:
Been quiet on here the last few days due to some matters that have been all consuming, both work and family, mostly due to sick kids coughing all night and keeping us up all through the night. But that's life and we keep going.
I actually find that when I'm having sleepless nights or very little sleep, or I'm not getting opportunity to exercise, I seem more driven to dial the diet right in and steer well clear of crap food. So that's a positive to take out of the situation I guess.
So yes, it's Sunday afternoon and all 3 kids are asleep, absolute heaven on earth right now.
I'll make the most of it by getting a session in and will hopefully get things back on track into the week ahead and get posting more consistently.
Click to expand...
I feel your brother, I have a one and 2 year old myself who are both sick at the moment - and as a result so am I 🤣

Brother I'm loving your log - you look great - diet is clean and training is on point 💪

Proud of you brother I love what your doing 🙌
 
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