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First cycle daily log

Hey yall day 9 update, sleep continues improving. Had my vitamins and lions mane in the morning, with a good macro/calorie breakfast but not flavor lol. After work was the kiddo, still trying to figure a routine out on that front. Got a good back/bicep workout and did some pre workout cardio. 15min row followed by 1/2mile run and the 10
Or 12min walk back to cool down, and grt breathing under control. Was only short on protein yesterday everything else I hit and smashed
 
Alright yall update day number 10, Thursday I did my 150mg pin of test. Daily vitamins again in the morning with breakfast along with the lions mane. Kgears test so far has been a huge help, my sleep and recovery has been better than ever. I feel more rested and recovered the next day. Feeling more confident so it’s been good. Macros have been adjusted just fats and carbs. Decreased carbs from 155 to 141 and fats from 45 to 55 since I’m gona be going onto Reta next week. Will be placing my order Tuesday or Monday with kgear. Starting at .5mg for a couple weeks then will increase a little maybe to .75 for 2 weeks then 1mg for 2 weeks and go from there. Sunday I’ll be posting a progress photo update, as well as bf%, weight, and lean mass
 
Hey guys update here, first I hope everyone had a solid Memorial Day weekend. Today I did my pin of 150mg of test. Sleep is good, energy is up! Quality of the test is amazing and very satisfied sleep keeps getting better and recovery is great! I just started Reta and is working really well at .5mg! So glad with that, will be adjusting g meals to more lighter meals to not have to force feed. Also got a new package of test- c in from kgear! Looks great, packaging was on point, logo is clean and simple nothing too flashy which I like personally. But that’s just me. Also weighted in I’m 177 20% bf right now. I’m thinking about doing weight in check ins every other day. Let me know what yall think here’s a pic of that new new I got in
 

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Update yall, so we are done with week 3 of the cycle. So far been feeling great, recovery time is up, sleep is up to 6hrs a night consistently. Workouts have been feeling solid, Reta is doing a killer job absolutely bombing my appetite so I’ve had to change up the amount and size of meals. Eating 5-7 meals a day now instead of 3 with 2 small snacks. Average calorie burn has gone up from 2100 to 2600. So deficit is 700 instead of 200, will be adjusting macros and kcals accordingly. This morning pinned 150mg of test, got lunch packed and vitamins taken. Hit shoulders yesterday and 15mins on row machine so had a solid workout.
 
congrats on the new kid bro, they are always a blessing. and one thing I can advice you on, meal wise, is see what you got to make and plan on the MyFitnessPal how many grams of each item you need to hit your calories and macros, thats the easiest way I found. and as for working out with a new born, aloooooot of pre workouts lol. if you can make a hoke gym even better, have them watch you become the biggest,baddest, coolest dad
 
el_topher97 said:
congrats on the new kid bro, they are always a blessing. and one thing I can advice you on, meal wise, is see what you got to make and plan on the MyFitnessPal how many grams of each item you need to hit your calories and macros, thats the easiest way I found. and as for working out with a new born, aloooooot of pre workouts lol. if you can make a hoke gym even better, have them watch you become the biggest,baddest, coolest dad
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Hell yea, I do got a home gym so sometimes she’s in the swing out there listening to reggae with me while I workout.
 
Update yall, little recap cap. So workouts have been good, pushing to failure really getting after it. They have been short and not long due to the first kid coming along. But that’s okay I’m getting short but high quality workouts in. I still get my 15-30mins of cardio in. Right now begging of this week I was 180lbs, and I’m 5’6 so little chunky right now. Biggest I’ve ever gotten. As of today I’m 178 so 2lbs I’ve dumped this week. Weekly loss will change since the cut isn’t controlled, average burn is officially at 2600/2800 a day not 2100 anymore. So sitting at 700-900 deficit which is too much. So I’ll be adjust macros and kcals accordingly. Probably increase fats a little and carbs. Keep protein the same. Other than that, sleep is solid, recovery is at an all time high. Life is good
 
Hey yall, so updated body weight is at 177.5 from 180. Sitting at 19% bf now. Pinned 150mg yesterday of test e, had the morning vitamins along with lions mane powder. Started incorporating collagen as well for the joints. Starting to get some pain there so hopefully that helps, yesterday had a solid workout. Did 15mins on the tow machine for cardio and followed it up with chest/tricep workout. Here are some pictures for progress photos. I’ll do before and after. So far sleep has been solid, recovery has been great, feel sore the next day but not horrid, recovering quickly which is nice. First 3 photos are current the other 3 are from 2 weeks ago. Not massive change but stomach did get flatter, no over hang so I’ll take the win
 

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Alright guys, little update. Weighted in on the scale at 179 this morning. Little disappoint about the big jump in weight, not sure if I ate very late or I mis tracked but it happens. Not always perfect, but day was good nonetheless, motivation was not there for the day in the gym. Got a hour workout in hitting back and biceps, did pull-ups and bent over rows to failure for back, hammer curls and barbell curls for biceps. Also did a 2 mile run to hit steps before my workout. Got a solid dinner as well. Just took my .5mg of Reta since hunger started coming back up.sleep is good, energy is up, motivation is a roller coaster everyday, but that comes and goes. Gotta just stay locked in, focused and eye on the prize, that goes for anyone. All have our off days just gotta keep pushing forward.
 
Sorry for being a little inactive the last few days but here’s the update. Had a solid past few days, and got a gym membership to a proper gym finally and it felt great! I’ve had some ups and down these past few days with hitting macros and calories falling short but that’s all good we’re all human and can’t be perfect. But anyways been feeling good, sleep levels are solid. We are down from 20% to 19% bf in 2ish weeks. Had my refeed day today and it was nice and had a good solid 3mile hike today with some friends and family, spent time with the daughter, why I’m doing this so late. I was actually In the middle of this like 9hrs ago but kid started crying and yea. So after that went to our Sundays in the park where I had my refeed and it felt good. Ready to go for the next week and to kill it! Tomorrow
I’ll be doing my Monday pin of 150mg of test so should be a good day, again big thanks for kgear for this test. It has completely changed my life this past few weeks, very grateful for them.
have a blessed night/day yall.
 
Hey yall update, so Monday we pinned 150mg test e from kgear, and it has me right. I know I keep repeating sleep is great and energy levels are up but I’m saying this because I went from average 2-4hrs of sleep a night, and zero recovery sleep. I wouldn’t get any deep sleep or rem sleep so this is huge for me being able it to get 7-8hrs of sleep for once and it actually be good solid sleep. So thankful for that. Today later tonight I’ll be doing my .5mg of Reta, also increased calories yesterday from 1900 to 2100. Deficit wasn’t controlled since daily burn went up from 2100 to 2600 average. Will be watching the scale this week and increasing accordingly. Having a gym membership to a proper gym has been awesome, did a chest day yesterday and got a killer chest pump, never had a pump like that before and it felt good. Been spending more and more time with my daughter, which has been a blessing in my life and has really upped the motivation to grind this out for her and myself. But this biggest thing that I’ve noticed since starting this test from kgear is the mental side, and I haven’t felt this good ever and man is it nice. Anyways the work yesterday I’ll put down below, 2 workouts for chest was 5 sets, 2 of which were warm up sets and the other 3 to failed and 1 for triceps was 5 sets, 2 warm up 3 to failure and rest of workouts 3 sets to failure
DB incline bench 10x20, 10x40, 16x70,7x70, 5x70
Cable rope tri-ext. 10x20, 10x30, 12x60, 9x60, 6x60
Pec-dec 16x130, 10x130, 7x130
DB seated OH tri-press 13x60, 10x60, 6x60
BB bench 10x45, 10x115, 7x135, 5x135, 5x135 3x1x3 temp
OH cable tri-ext. 12x40 10x40 9x40
30mins on treadmill 2.5 speed 5.5 incline
 
Hey yall back with another updated Been a couple days, not much has happened. Haven’t gotten a workout in, today will be legs/core so I’ll have the workout posted later today. Thursday I did do my second weekly pin of 150mg of test e. Been a good past few days, busy with work. Today I got the little one so I’ll be getting some steps in taking her for a walk. Also got a new order in from kgear so I’ll post that as a TD post for yall. The 200 calorie increase for the deficit has been great, that little extra calories I can eat has been super helpful and feel much better in the gym, more energy as well. We’ll see yall later today in the next post. Have a blessed day
 
Hey yall, sorry for the late update. Picked the daughter up from her mom so spent The Whole day with her, did a good 30min walk around the park with her so got my cardio in there. But now leg workout these will be in order
Seated angled leg press 10x0, 10x90, 30x180, 13x210, 13x210
Standing calf raises 10x0, 10x50, 17x140, 18x140, 17x140(contracting at the top of the range of motion)
KB reverse slide Lunge 10x18 10x18 8x18
With these you keep most of the weight on one leg, the other leg will be on the tippy toe on a 5lb plate, slide your foot back as you lunge down, sliding it back forward as you come up, you will get a better burn, and workout your hip flexors at the same time.
Seated single leg leg extension(machine uses plates)
10x15 10x35 14x35 14x35 14x35
I also use the lower rep of the 2 legs
BB back squat, stopped these early due to pain and knotting in my mid left back
10x45 10x115 10x145 4x145
Hold a 2-3second pause at the bottom of the squat, don’t rest on the calves stay at a perfect 90 before coming up.
That’s the leg workout for the night.
I will have a weigh In, in the morning with current weight, BF%, also update on the progress photos. Still currently not seeing much of a difference personally but maybe someone else will.
As always stay blessed yall,
(Also what I was listening to at the gym during workouts, listen to the bible on audible. John’s 17-20, book of job. Finished and got through Acts 1-5)
 
Hey yall, update for yesterday! Was planning one later that day but had to run to hospital for the little, hasn’t pooped since Thursday still and the mom was stressed. But she’s all good, and hopefully passes soon. Yesterday we had a solid day at the gym. Hit chest and tris and really went hard and felt good! Had our morning pin of 150mg of test e from kgear. Stuff has been a god send for my mental health, sleep, and energy. Got 15mins of cardio in only due to knees having a lot of pain. Did a 6.5 incline, 2.5 speed then lowered incline to 4.0 and upped speed to 3.5. Chest/tri workout is as follows in order, to failure
Incline DB chest press 10x35, 10x50, 9x80, 7x80, 6x80(really pushed for 7)
Cable V bar tri push down 10x20, 10x40, 17x80, 12x80, 9x80
Db chest fly flat bench 10x10, 10x20, 20x25, 17x25, 17x25
OH tri extension(had it half way up the rack, right below shoulder blades, and lets the bar pull my arms back for a deeper stretch on the triceps, and focused on keep my elbows in through the whole range of motion)
22x37.5, 8x42.5, 12x42.5
BB bench press( 3second decentric, 1 second pause then press)
10x95, 10x115, 7x155, 5x155, 5x155
BB close grip press(focused on keep elbows tight to the body, and the bar right over the chest line the whole range)
9x115, 9x115, 7x115
That’s the workout, cardio was at the end to help maximize fat burn, since the body is already fatigued, easier to get heart rate up
Daily listen was New Testament, got through acts 5-25, very solid listen.
Have a good and blessed day yall. I’ll try to get an update for today’s workout as well
 
Good morning yall, hope ever has a blessed day today. I know it’s been a few days since the last update but here we go. Gona cover the past 2 days. So far this week has been good, wensday spent my day after work with my daughter, had a little photo shoot with her cousins. Solid day spending time with family and the little one. Struggling to find a good balance between staying healthy for myself and her for when she’s older and trying to spend time with her but getting it figured out. Wensday didn’t get a workout in unfortunately which was supposed to be legs but got legs in yesterday after work. Felt good, also finished off the first vial yesterday of test e from kgear. But I do got 3 more so good on that front. Workout as follows, didn’t push the weight as hard but did push reps. Have a nasty knot or something in the lower back. Trying to stretch it out. But here’s the leg day
BB back squat 10x45, 10x95, 5x115, 5x135, 15x155, 11x155, 8x155
BB RDL 10x115, 10x115, 7x115
Walking lunge w/KB 10x35, 10x35, 9x50(ea leg)
Goblet squat 15x50, 12x50, 11x50
Leg press calf raise 20x90, 20x90, 20x90
Box jumps sets, 10reps
No music or earbuds so read my study bible. Read the theology of the NT, and the history and arguments of Jesus crucifixation date.
Have a blessed day yall
 
hope everyone had a good Father’s Day weekend! I had a solid day, spent the day with my daughter Sunday, did a one mile walk with her and she slept the whole home in the stroller. Still learning to accept the crying and learn how to comfort her and get my workout schedule 100% locked in. But still getting gym days in none the less. Pinned 150mg this morning, will be scheduling an appointment to get some blood work done and see where the levels are at compared to before I started. Tomorrow I’ll be hitting chest/tris, no workout though. Weighed in yesterday morning, 18% bf, down 2% from 20, still sitting at 178/180lbs, so re comp is going very good.
Today we got mattews 6 and 7 done. Got the faith journal does as well. Honestly think it’s a solid thing to do, yall should try if you believe and wana be closer it has helped me a lot. I use the ESV study bible and helps understand and clear things up which is very nice. Anyways yall have a blessed day
 
Hey yall little update for ya, so no time with the little one this week. Mom took her to visit her sister so she could meet her. So now just getting some gym time in and not rushing. Yesterday we hit some chest and triceps. Hit a new PR, might be light weight for yall but for me I’ve never been able to bench 185 for more than 10, and always had a mental block for 225 so never benched that, I’ve hit 220 but never 225 so that’s a goal for me even though it’s light weight for most. Also lined 150mg of test Monday, still taking vitamins and got some progress photos for yall that I forgot to post if I can.
Workout as follows
BB bench press
10x45, 10x95, 10x115, 5x135, 17x185, 7x205, 5x205
Banded tricep ext. 24reps, 13reps, 12reps, paused at bottom with tension. Used green band
DB incline bench 10x70, 6x70, 4x70
OH V-Bar tricep ext. 14x50, 13x50, 10x50
DB bench fly 20x10, 20x10, 20x10
Close grip BB press 14x95, 10x95, 9x95
No cardio for that day but did a small core workout
2 rounds
10 leg raises, 10 seated leg lifts(gymnastic ones not sure the actual name) knee to chest hold, as long as possible on pallete bars
BP Monday morning was sitting at 105/56
 

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Monday morning updated been quite a few days, Just got blood work done Saturday for mid cycle check up, so once I have it all in I’ll be posting pre cycle bloods and mid cycle bloods to show comparison so yall can see where everything is at while on Kgear test e, just pinned another 150mg this morning. If everything looks good I’ll be possibly going up to 500mgs a week from 300. Cut is going well. I’ll have some progress pics posted tomorrow morning for yall as well as an updated weight and BF%. Spent all afternoon with the little one. Solid day for me, no workouts over the weekend but was plenty busy with being a new dad and helping my sisters husband out at his camp site.
Been doing daily Bible reading and studying as well to help with bettering myself as a person and father as well as journaling. Helped a lot with metal part and consistency in life. Hope yall have a blessed day and stay anabolic!
 
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