My Newbie log

[Halfi]

Alright here it is. Started my cycle today….

Little background. Im an ex junkie… I was a daily IV drug user meth and herion were my twist for 14 years of my life … I been clean since 2018…
Im 32 years old. Im 5’11”and my current weight is 170lb
I started cycle today. All gear is from PSL I haven’t used these guys but I already like how smooth the test is from them.
Idk if Im posting what I should be for a log but if im not lemme know what else to post and not sure if I should post daily or not….

The pic labeled july was 1 year ago the other one is current…

Current calorie intake 3000 a day
240gram protien
Carbs 350gram
Fat 79gram


GEAR-
T500- twice per week 1ml (Sunday/wensday)
Tren ace- 150mg EOD (Monday/wensday/Friday)
DBOL- 25mg twice daily (morning before gym/ again at lunch)

My split will be as follows….
Back/bi mondays
Chest/tri tuesday
Legs/shoulder wensday
Back/bi thursday
Chest/tri friday
Saturday rest
Legs/shoulder sunday


Here was todays workouts

Started with legs
BULGARIAN SPLIT SQUAT SMITH MACHINE-
Warmup just bar
Set 1-70lb 12 rep
Set 2- 90lb 12 rep
Set 3 100lb 12 rep
Set 4 100lb 12 rep

LEG EXTENSION
warmup - 40lb 20 rep
Set 1- 70lb 15 rep
Set 2- 80lb 12 rep
Set 3 85lb12 rep
Set 490lb 12 rep

SEATED LEG CURL
warmup 50lb 20 rep
Set 1 70lb 15 rep
Set 2 85lb 12 rep
Set 3 90lb 12 rep
Set 4 90lb 11 rep

HIP ABDUCTION(bootie)
Warmup 85lb 25 rep
Set 1 130lb 12 rep
Set 2 145lb 15 rep
Set 3 145lb 15 rep
Set 4 150lb 15 rep

HIP ABDUCTION (inner thigh)
Warmup 85lb 25 rep
Set 1 130lb 15 rep
Set 2 160lb 15 rep
Set 3 175 12 rep
Set 4 190lb 12 rep

—————————-

SHOULDER

LATERAL SHOULDER RAISE(dumbell)

Warmup 15lb 20rep
Set 1 20lb 12 rep
Set 2 20lb 12 rep
Set 3 20lb 13 rep
Set 4 20lb 13 rep

SEATED REAR DELT RAISE(dumbell)
Warmup 10lb 20 rep
Set1 20lb 15 rep
Set2 25lb 12 rep
Set 3 25lb 13 rep
Set 4 25lb 12 rep

STANDING LATERAL RAISE (cable)
Warmup 5lb 15rep
Set1 10lb 12 rep
Set 2 10lb 10 rep
Set3 10lb 10 rep
Set 4 10lb 10 rep

REAR DELT ROPE PULL( cable)
Warmup 30lb 25rep
Set1 42lb 15rep
Set 2 42lb 15 rep
Set 3 42lb 15 rep
Set 4 42lb 15 rep

FRONT DELT RAISE (cable)
Warmup 5lb 15 rep
Set1 10lb 15 rep
Set 2 15lb 12 rep
Set3 15lb 12 rep
Set 4 15lb 12 rep

REAR DELT CRISS CROSS APPLE SAUCE (cable machine work out from the knees. Idk what it’s actually called but it’s a cross cross excercise 🤣)

Set 1 15lb 20rep
Set 2 15lb 20 rep
Set 3 20lb 12 rep
Set 4 20lb 12 rep

 

[Montego]

Drop the tren and increase your calories by a third.

Pull a working set off every exercise and add a rest day during the week.

There's no reason to be running around 2 grams of gear at your size.

 

[CoachCabo]

Free advice from Montego. No uncommon. What IS uncommon is guys actually listening. I won’t add anything, no need to.
OK, maybe this: Stop the drugs!

 

[Jbswole40]

Nice logging..I agree w Monte,he Def knows his shit,his advice has helped me many times..increase calories, more rest days..tren is your call if you want put on size test & dbol will do it alone,add food & rest, work hard in the gym you will see results. As for logging you can post as you like.keep pushing
Oh congrats on 4 yrs sober .shits tough,I have been there.

 

[Halfi]

Increased calories to 3400 daily.

Protein -285g
Carbs-351g
Fats-94g

Todays workout….


Flat bench

Warmup- 70lb/20rep

Set 1-130lb/12 rep

Set2-130lb/12 rep

Set3- 130lb/9 rep

Set4- 130lb/10 rep



Incline bench

Set1- 110lb/10rep

Set2- 110lb/11rep

Set3 110lb/9rep

Set4 70lb/14rep



Flat bench cable fly

Set1 15lb/12 rep

Set2 15lb/15 rep

Set3 15lb/12 rep

Set4 15lb/15rep



Incline bench cable fly

Set1 15lb/15rep

Set2 15lb/15rep

Set3 15lb/15rep



Iton cross cable/ superset cable push down underhand

Set 1 20/17

SS 1 20/12

Set2 20/18

SS 2 20/12

Set3 20/ 15

SS 3 20/12



TRICEP



Rope pull down

Warm up 20/20

Set1 35/15

Set2 35/12

Set 3 35/12

Set4 35/12



Rope pull overhead

Set1 35/10

Set2 35/10

Set3 35/9

Set4 35/7

25/3





Rope pull cross body single arm

Set 1 10/12

Set2 10/15

Set3 15/12

Set 4 15/12



Cable straight bar underhand push down

Set 1 35/12

Set 2 35/15

Set3 35/15

Set4 35/15



Dips

Set1 15 rep

Set2 15 rep

Set 3 12 rep

Set 4 12 rep

 

[Matt88]

Nice log. I'd highly suggest following Monts advice on the tren. Tren is a very harsh drug. I made the mistake of running it before. Not only was I not ready to run it but I took the dosage to high as well. Wasn't a good time....at all. Follow his advice. If you won't follow his advice then at least cut the dosage in half.

What AI do you have on hand for estrogen in case you need it? Which you likely will need it with that amount of test AND dbol

 

[Halfi]

I’m using Arimidex 1mg tabs.
I’ll be doing half a pill EOD

I know I’ll need it I’ll start it at the end of this week probably

 

[Jbswole40]

Great logging..nice macros
Keep pushing 💪 👌

 

[Draig]

Solid log, keep it up.

 

[Matt88]

What is your planned duration with each compound?

 

[Halfi]

What is your planned duration with each compound?

Dbol first 7 weeks
Test and Tren will be 12-13 weeks
One month of pct supplement(clomid and nolvadex)

 

[Halfi]

Also will be running stuff called REBIRTH pct supplement made by huge supplements. I’ll be running that along side the nolvadex and clomid that is one month also

 

[Matt88]

Highly doubt 1 month pct will be enough to recover you from this kind of cycle with tren involved. It could be a long and painstaking recovery with your dosages and tren

 

[Halfi]

Highly doubt 1 month pct will be enough to recover you from this kind of cycle with tren involved. It could be a long and painstaking recovery with your dosages and tren

How long would you recomend for a pct?

 

[Matt88]

How long would you recomend for a pct?

I'm not going to volunteer him but a good friend of mine on here who coaches people recommends a couple months of pct generally. I don't have the knowledge or experience a coach does to give you a specific protocol

 

[Halfi]

Todays workout. Gym started to get packed so kinda screwed my groove up. But whatever. Not my proudest workout .


Squat (smith)

Warm up 110lb/15rep

Set1 200lb/7rep

Set2 200lb/7rep

Set3 200lb/8rep

Set4 200lb/8rep



Sumo squat (smith)

Warmup 110lb/15

Set1 160lb/13rep

Set2 160lb12rep

Set3 160lb/12 rep

Set4 160lb/12rep



Seated leg press

Warmup-115lb/20rep

Set1 160lb/15rep

Set2 160lb/15rep

Set3 160/



Calf raises-

Warmup-100lb/20rep

Set1 175lb/16 rep

Set2 180lb/20 rep

Set3 180lb/15rep

Set4 180lb/15 rep



SHOULDER



Shoulder press (dumbell)

Warmup- 25lb/20rep

Set1 35lb/15rep

Set2 35lb/15rep

Set3 35lb/15rep

Set4 35lb/15rep



Rear delt seated bench over fly(dumbell)

Warmup-10lb/25rep

Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/ 15lb

Set4 20lb/15



Seated Arnold press

Set1 35lb/12rep

Set2 35lb/12rep

Set3 35lb/12rep

Set4 35lb/12 rep





Front delt shoulder press (machine)

Set1-55lb/15rep

Set2 55lb/12rep

Set3 55lb/12rep

Set4 55lb/12rep





Shoulder press( machine)

Burn outs

Set1 40lb /25 rep

Set2 40lb /25rep

Set3 40lb/ 25rep

Set4 40lb/25rep



Shotgun to the dick (cable machine rope finisher)

Set1 20lb/40 rep

Set 2 20lb/40rep

Set3 20lb40 rep



15 min cardio eliptical

218calories burnt

 

[Jbswole40]

Nice bro

 

[Halfi]

Increased my calories to 3900 daily. 3400 wasn’t enough. I felt like a starving Chineese kid in Africa all day .


Todays workout….

BACK



Close grip lat cable

Warmup 70lb/15 rep

Set1 100lb/12 rep

Set2 100lb/10rep

Set3 100lb/ 10 rep



Dumbell shoulder shrug

Set1 40lb/24rep

Set2 40lb/24reo

Set3 40lb/24 rep



Barbell shoulder shrug/ superset slightly bent over shrugs dumbell



Set1 130lb/10rep

SS - 40lb/12 rep

Set2 130lb/11rep

SS- 40lb/12rep

Set3 130lb/10rep

SS- 40lb 12 rep



Seated incline single hand lat pull (cable)



Warm up 20lb/15 rep

Set1 30lb/15rep

Set2 42lb/12rep

Set3 42lb/12rep



Single arm pull down (cable) / Super set low pull lats close grip( cable)



Set1 30lb/12rep

SS- 50lb/12 rep

Set2 30lb/12rep

SS- 50lb/12rep

Set3 30lb/12 rep

SS 57lb/12 rep





BICEP



STRAIGHT BAR INCLINE CURL



Warm up 40lb/25 rep

Set1 60lb/15 rep

Set2 60lb/ 12 rep

Set3 60lb/ 14rep



Hammer curls dumbell



Set1 20lb/10 rep

Set2 20lb/10 rep

Set3 20lb/10rep



Straight bar underhand curls



Set1 50lb/11rep

Set2 50lb/ 10rep

Set3 50lb/ 9 rep



Angled bar bicep curl (cable )



Set1 35lb/15 rep

Set2 42lb/10 rep

Set3 42lb/10 rep



Bicep finisher (3 movements 10 reps a piece)



Set1 20lb/40rep

Set2 20lb/40 rep

Set3 20lb40 rep

 

[Battousai]

Eat more fat dude. I don't get this whole bodybuilder thing of eating no fat. It's crucial for health. It's a fact that a high protein low fat diet basically shuts down natural testosterone. Think steak, eggs, raw milk, butter, cheese, fish, omega 3 supplements, olive oil.

 

[Halfi]

Increased my calories to 3900 daily. 3400 wasn’t enough. I felt like a starving Chineese kid in Africa all day .


Todays workout….

BACK



Close grip lat cable

Warmup 70lb/15 rep

Set1 100lb/12 rep

Set2 100lb/10rep

Set3 100lb/ 10 rep



Dumbell shoulder shrug

Set1 40lb/24rep

Set2 40lb/24reo

Set3 40lb/24 rep



Barbell shoulder shrug/ superset slightly bent over shrugs dumbell



Set1 130lb/10rep

SS - 40lb/12 rep

Set2 130lb/11rep

SS- 40lb/12rep

Set3 130lb/10rep

SS- 40lb 12 rep



Seated incline single hand lat pull (cable)



Warm up 20lb/15 rep

Set1 30lb/15rep

Set2 42lb/12rep

Set3 42lb/12rep



Single arm pull down (cable) / Super set low pull lats close grip( cable)



Set1 30lb/12rep

SS- 50lb/12 rep

Set2 30lb/12rep

SS- 50lb/12rep

Set3 30lb/12 rep

SS 57lb/12 rep





BICEP



STRAIGHT BAR INCLINE CURL



Warm up 40lb/25 rep

Set1 60lb/15 rep

Set2 60lb/ 12 rep

Set3 60lb/ 14rep



Hammer curls dumbell



Set1 20lb/10 rep

Set2 20lb/10 rep

Set3 20lb/10rep



Straight bar underhand curls



Set1 50lb/11rep

Set2 50lb/ 10rep

Set3 50lb/ 9 rep



Angled bar bicep curl (cable )



Set1 35lb/15 rep

Set2 42lb/10 rep

Set3 42lb/10 rep



Bicep finisher (3 movements 10 reps a piece)



Set1 20lb/40rep

Set2 20lb/40 rep

Set3 20lb40 rep

The last set is 30 reps not 40.

 

[JKUR2903]

Thanks for sharing, helpful for this FNG. Congrats on the sobriety!

 

[Matt88]

Eat more fat dude. I don't get this whole bodybuilder thing of eating no fat. It's crucial for health. It's a fact that a high protein low fat diet basically shuts down natural testosterone. Think steak, eggs, raw milk, butter, cheese, fish, omega 3 supplements, olive oil.

He's on test and tren. That natural testosterone production is nothing but a memory at this point. Diet related changes to benefit natural testosterone production are completely irrelevant when he currently has zero production and with tren in the mix it will be a long while before he does again if when he comes off.

I do like a bit higher fat though or else I get constipated eating that much food.

 

[Halfi]

Weight today 178lb

my daily meal plan routine looks something like this….

Pre workout breakfast-
3 eggs scrambled
1 scoop mama chia seed (digestion)
4 johnsonville turkey sausage links


Post workout-
1 scoop ISO 100 protien powder
Protein2o drink(use it to mix my powder)
3 hard boiled eggs
Half Avacado on a killer Dave’s everything bagel
106g of Kodiak carb conscious protein packed pancakes


Lunch-
1 bag Perdue short cuts chicken breast
50g long grain rice
130g sweet potato


Dinner-

10oz chicken breast
50g long grain rice
130g sweet potato


Snack throughout the day-

Kind breakfast protein bar (almond butter)
Kind breakfast protien bar (dark chocolate cocoa
150g grapes


I eat the same shit everyday pretty much. Anybody else ever eat those Perdue short cuts or drink that protien2o drink? I use the drink to mix my protien powder with. Pretty good. Little caffine too


Todays workout….


BACK



close grip lat pull down (cable)



Warm up- 70lb/15rep

Set1 100lb/12rep

Set2 105/12rep

Set3 105/10 rep

Set4 105/11rep



Dumbell shoulder shrug/

super set slightly bent over shrugs



Set1 40lb/24rep

Set2 40lb/24rep

Set3 40lb/ 24 rep

Set4 40lb/ 24 rep





Single arm decline bench lat pull (cable)



Warm up- 20lb/15rep

Set1 35lb/ 15rep

Set2 42lb/10 rep

Set3 42lb12 rep

Set4 42lb/ 12rep



Barbell shoulder shrug close grip (smith)

/superset bent over shrug (dumbbells)



Set1 130lb/10rep

SS 40lb/12rep

Set2 130lb/10rep

SS 40lb/12rep

Set3 130lb/12rep

SS 40lb/10rep

Set4 130lb/12 rep

SS 40lb/10 rep



Single arm lat pull down seated(cable)

Super set standing underhand pull down straight bar



Set1 25lb/15rep

SS 35lb/15rep

Set2 30lb/15rep

SS 35lb/ 15rep

Set3 30lb/15rep

SS 35lb/12rep

Set4 30lb/15rep

SS 35lb/12 rep





BICEP



EZ bar incline bench curl/

super set forearm curls EZ bar



Warmup-40lb/20rep

SS 40lb/30rep

Set1 50lb/15rep

SS 50lb/20rep

Set2 50lb/15 rep

SS 50lb/20rep

Set3 50lb/15rep

SS 50lb/20rep

Set4 50lb/15rep

SS 50lb/15rep





Dumbell hammer curls with pause/

Superset dumbell forarm rotation seated



Set1 25lb/12 rep

SS 15lb/12 rep

Set2 25lb/12rep

SS 15lb/ 12 rep

Set3 25lb/10rep

SS 15lb/12rep

Set4 25lb/10rep

SS 15lb/12rep





Straight bar close grip bicep curl (cable)/

Superset forarm curl straight bar(cable)



Set1 42lb/ 15rep

SS 42lb/20rep

Set2 42lb/12rep

SS 42lb/20rep

Set3 42lb/10rep

SS 42lb/15rep

Set4 42lb/10rep

SS 42lb/15rep







Bicep finisher rope(cable) 3 movements

10rep a a piece



Set1 30rep

Set2 30rep

Set3 30 rep

 

[Jbswole40]

Very nice logging..nice meal plans,& workouts.
Very thorough..can't believe you were skeptical about logging.its great.in future you will have this to look back on.what works and what can be tweaked 👍..
Never had short cuts or that drink u speak on,Sent u a pm.

 

[Halfi]

Very nice logging..nice meal plans,& workouts.
Very thorough..can't believe you were skeptical about logging.its great.in future you will have this to look back on.what works and what can be tweaked 👍..
Never had short cuts or that drink u speak on,Sent u a pm.

It’s helped a lot already. I always forget what weights I was throwing around and end up running sets by having to constantly up my weight because it wasn’t enough lol. Now all I gatta do is look back and be like oh yah that’s where I left off and start at that weight and get a nice full set out of it

 

[CoachCabo]

Doesn’t look like enough food to me.

 

[Halfi]

Doesn’t look like enough food to me.

That’s all I can right now. I forgot to put the 2 packs of oatmeal in there too but yah that’s all I can do. I work construction so I can’t really just stop and eat meals when ever I want lol I do what I can

 

[Jbswole40]

I see what coach is saying ..I didn't notice the #s my kids are jumping all over the place...let me give u a for instance...most my meals are
Cup egg whites 80g oats banana pb2/iso shake
8-10 oz protein x2
200g rice (cup)x2
I bring 1 lb of sweet potatoes to work,snack on that twice.
Almonds/avocado/peanutbutter for fats
Dinner cooked by me or my woman
I have another shake thrown in there 1.5 iso
Pbfit2,1.5 cup rice krispy banana(blended)
I tweak this as needed.low/High days.

 

[Halfi]

Mmm I see so just maybe just adding more shit to snack on and adding more calories to a meal or 2?

 

[Jbswole40]

Right.i know it's tough to eat at work sometimes, gotta just get it in.at my job every1 knows I eat every 2 hrs or so 😆
Yes just up carbs and thrown in more food as you can.