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Anabolic Steroids
BigTomJ's Training and Everything Log
- Thread starter BigTomJ
- Start date
BigTomJ
Member
Protocol is still the same, and still cranking away.
I came off everything entirely in August, so no text or anything, just the PCT/fertility drugs.
We've made good progress according to my semen analysis, it's just a matter of time before we get a positive test.
Wishing you and the old lady all the best with your fertility bud. I went through all this some years back. Hcg was very expensive at the time since I got it from Walgreens and insurance wouldn’t touch anything related to fertility. Glad to see we are starting to push insurance companies to cover these things.
I had what was called a TESE procedure after many months on meds. They cut me open and extracted my Semen. It is as painful as it sounds and I was down for two weeks. My wife also underwent IVF during the same time. In the end it all worked out. Wishing the same for you bud.
Do you mind me asking how long you have been on / your age? Totally fine if yoy dont want to answer either
Im around 30, thinking about coming off
How long did it take you to start seeing good semen tests?
BigTomJ
Member
I started around the start of '22. No peds before then, and I blasted and cruised up until last August.
I'm 31.
It takes about 3 months for semen to mature, so at minimum it takes 3 months, my last analysis was done at 4 months
BigTomJ
Member
Been quite a while since ive given an update.
Training and nutrition have changed a lot over the past few months to account for the drastically reduced recovery capacity of no longer having any AAS in my system at all.
Figured I should be more active with logging through this process me and my wife are taking for posterity and information for others on what to expect when doing similar.
Context:
Married in September, stopped AAS end of august/beginning of september (including cutting my regular TRT) to begin focusing on fertility with a protocol of HCG/HMG/Clomid, continuing no gear until we get a positive, viable pregnancy.
Training:
I am now on a once a week, 4 day split, similar to a PPLA as this appears to be the most im able to recover from currently and still maintain my usual training intensity.
Strength has taken a pretty sizable hit, something i've never experienced before during any cruise period or training/diet break. Which is difficult to navigate mentally. But I just need to take a step back and look at things objectively, I can still bench 315 on incline for reps and still stiff leg 5 plates for reps, its just much much harder than it used to be.
This drop in performance has been demotivating for me to log as much, but my wife has made a good point that its important to show the lows as well as the highs to give a real, grounded perspective for others.
Split is:
Monday-Push (chest, delts)
Tuesday- back, rear delts
Wednesday- OFF
Thursday- Legs
Friday- arms , back
Saturday- OFF
Sunday-OFF
Push
Back, rear delts
Legs
Arms
Nutrition is all the sources but down to 275P 313C 85F on training days and 280P 170C 87F on off days.
There have been some weeks where the lack of performance, loss of physique, and lower general energy, that my adherence was less than stellar.
I was in a slump for a bit with "whats the point, even if im on 100% im still going to regress" and motivation was at rock bottom. But thats out of my system and im back at giving it 100%, even though i wont see any progress, just so i can hold onto as much as I can.
Training days:
M1
250g egg whites
2 whole egg
255g potato
60g blueberries
13g grass fed butter
M2
175g chicken breast
60g avacado
100g Veg
M3
190g Lean Ground beef or bison
255g sweet potato
10g macadamia nut oil
100g Veg
M4 Pre
175g Chicken breast
260 Sweet potato
1 honeycrisp apple
85g blueberries
Intra
20g carbs from gatorade powder
M5 Post
175g chicken breast
215 jasmine rice
150g pineapple
M6
230g egg whites
3 whole egg
100g blueberries
100g banana
130g pineapple
Non-Training:
M1
3 whole egg
255g potato
70g Blueberries
12g grass fed butter
M2
175G Chicken Breast
60g avacado
100g Veg
M3
175g Chicken Breast
205g Potato
100g Veg
M4
220g Chicken
205G sweet potato
12g Macadamia nut oil
M5
220g Lean beef or bison
100g veg
M6
225g egg whites
2 whole egg
100g blueberries
100g pineapple
75g banana
Training and nutrition have changed a lot over the past few months to account for the drastically reduced recovery capacity of no longer having any AAS in my system at all.
Figured I should be more active with logging through this process me and my wife are taking for posterity and information for others on what to expect when doing similar.
Context:
Married in September, stopped AAS end of august/beginning of september (including cutting my regular TRT) to begin focusing on fertility with a protocol of HCG/HMG/Clomid, continuing no gear until we get a positive, viable pregnancy.
Training:
I am now on a once a week, 4 day split, similar to a PPLA as this appears to be the most im able to recover from currently and still maintain my usual training intensity.
Strength has taken a pretty sizable hit, something i've never experienced before during any cruise period or training/diet break. Which is difficult to navigate mentally. But I just need to take a step back and look at things objectively, I can still bench 315 on incline for reps and still stiff leg 5 plates for reps, its just much much harder than it used to be.
This drop in performance has been demotivating for me to log as much, but my wife has made a good point that its important to show the lows as well as the highs to give a real, grounded perspective for others.
Split is:
Monday-Push (chest, delts)
Tuesday- back, rear delts
Wednesday- OFF
Thursday- Legs
Friday- arms , back
Saturday- OFF
Sunday-OFF
Push
- a. Rear delt fly machine
- 2x12-15
- Superset with
- chest fly pec dec
- 2x10-12
- b. Standing side raise lateral machine
- 3x12-15
- c. Incline plate loaded machine or incline db press *30 degree angle
- 2x8-10
- 1x12-15
- d. Front cable rope raise
- 3x10-12
- Superset
- Side cable lateral pulling in front of torso
- 3x10-12
- e. Flat chest press machine
- 1x12-15
- 7x10 30 second rest
Back, rear delts
- a. Straight bar cable pullovers or pullover machine
- 3x10-12
- b. Barbell rows on smith machine
- 3x10
- c. Single arm plate loaded iso row
- 3x10-12 each arm
- d. Wide grip overhand assisted pullup machine
- 3x12-15
- e. Upper back cable row
- *set cable cam high
- 7x10 30 second rest
- f. Pec dec rear cable fly
- 3x15
Legs
- Warm up- bike 5 min, foam roll, stretch
- a. Adductor machine
- 2x10-12
- Superset with
- Glute kickback
- 3x 15 each leg
- b. Seated ham curls
- 1x15 warm up
- 2x10
- c. Leg press
- 2x12-15
- d. Leg extensions
- 3x12-15
- *strong squeeze in the contraction
- e. Hack squats or smith machine squats
- 2x10
- 1x12-15
- *alternate weeks on these two movements
- *feet shoulder width apart
- f. Lying hamstring curls
- 3x10-12
Arms
- a. Single arm cross body tricep pushdown
- 3x12-15
- Superset
- Preacher curl (machine or ez bar)
- 3x12-15
- b. Katana extensions
- 1x15 1x12 1x10
- c. Cable straight bar bicep curls
- 2x10
- Superset
- Rope hammer curls
- 2x10
- d. Dip machine
- 3x10-12
- e. Forearm reverse cable ez bar curls
- 3x25
Nutrition is all the sources but down to 275P 313C 85F on training days and 280P 170C 87F on off days.
There have been some weeks where the lack of performance, loss of physique, and lower general energy, that my adherence was less than stellar.
I was in a slump for a bit with "whats the point, even if im on 100% im still going to regress" and motivation was at rock bottom. But thats out of my system and im back at giving it 100%, even though i wont see any progress, just so i can hold onto as much as I can.
Training days:
M1
250g egg whites
2 whole egg
255g potato
60g blueberries
13g grass fed butter
M2
175g chicken breast
60g avacado
100g Veg
M3
190g Lean Ground beef or bison
255g sweet potato
10g macadamia nut oil
100g Veg
M4 Pre
175g Chicken breast
260 Sweet potato
1 honeycrisp apple
85g blueberries
Intra
20g carbs from gatorade powder
M5 Post
175g chicken breast
215 jasmine rice
150g pineapple
M6
230g egg whites
3 whole egg
100g blueberries
100g banana
130g pineapple
Non-Training:
M1
3 whole egg
255g potato
70g Blueberries
12g grass fed butter
M2
175G Chicken Breast
60g avacado
100g Veg
M3
175g Chicken Breast
205g Potato
100g Veg
M4
220g Chicken
205G sweet potato
12g Macadamia nut oil
M5
220g Lean beef or bison
100g veg
M6
225g egg whites
2 whole egg
100g blueberries
100g pineapple
75g banana
BigTomJ
Member
Push day
Monday, Apr 14, 2025 at 5:19pm
Rear Delt Reverse Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 220 lbs x 12
Superset
Chest Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 220 lbs x 12
Lateral Raise (Dumbbell)
Set 1: 45 lbs x 10
Set 2: 45 lbs x 10
Set 3: 45 lbs x 10
Incline Chest Press (Machine)
Weight is per side, plate loaded
Set 1: 135 lbs x 5
Set 2: 225 lbs x 5 @ 10 rpe
Set 3: 180 lbs x 9 @ 9 rpe
Front Raise (Cable)
Set 1: 35 lbs x 8
Set 2: 30 lbs x 9
Set 3: 30 lbs x 9
Superset
Lateral Raise (Cable)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 10
Set 3: 15 lbs x 8
Bench Press (Cable)
Set 1: 110 lbs x 10
Set 2: 110 lbs x 10
Set 3: 100 lbs x 10
Set 4: 100 lbs x 9
Set 5: 100 lbs x 9
@hevyapp
Monday, Apr 14, 2025 at 5:19pm
Rear Delt Reverse Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 220 lbs x 12
Superset
Chest Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 220 lbs x 12
Lateral Raise (Dumbbell)
Set 1: 45 lbs x 10
Set 2: 45 lbs x 10
Set 3: 45 lbs x 10
Incline Chest Press (Machine)
Weight is per side, plate loaded
Set 1: 135 lbs x 5
Set 2: 225 lbs x 5 @ 10 rpe
Set 3: 180 lbs x 9 @ 9 rpe
Front Raise (Cable)
Set 1: 35 lbs x 8
Set 2: 30 lbs x 9
Set 3: 30 lbs x 9
Superset
Lateral Raise (Cable)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 10
Set 3: 15 lbs x 8
Bench Press (Cable)
Set 1: 110 lbs x 10
Set 2: 110 lbs x 10
Set 3: 100 lbs x 10
Set 4: 100 lbs x 9
Set 5: 100 lbs x 9
@hevyapp
BigTomJ
Member
Strength is starting to rebound a bit.
I am starting to notice that I've grown complacent in my training over these last few years enhanced.
Being forced to execute at a higher level to try and keep whatever size and strength I have while being completely off has shown me that I was not taking my training anywhere near serious enough.
Pull day
Tuesday, Apr 15, 2025 at 5:32pm
Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 10
Set 3: 80 lbs x 9
Smith Machine Row
Set 1: 0 lbs x 10
Set 2: 135 lbs x 6
Set 3: 225 lbs x 9
Set 4: 225 lbs x 10
Iso-Lateral Row (Machine)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 9
Lat Pulldown (Cable)
Set 1: 100 lbs x 9
Set 2: 90 lbs x 9
Set 3: 80 lbs x 10
Cable High Row
Set 1: 40 lbs x 10
Set 2: 40 lbs x 10
Set 3: 35 lbs x 10
Set 4: 35 lbs x 10
Set 5: 35 lbs x 10
Set 6: 35 lbs x 9
@hevyapp
I am starting to notice that I've grown complacent in my training over these last few years enhanced.
Being forced to execute at a higher level to try and keep whatever size and strength I have while being completely off has shown me that I was not taking my training anywhere near serious enough.
Pull day
Tuesday, Apr 15, 2025 at 5:32pm
Straight Arm Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 10
Set 3: 80 lbs x 9
Smith Machine Row
Set 1: 0 lbs x 10
Set 2: 135 lbs x 6
Set 3: 225 lbs x 9
Set 4: 225 lbs x 10
Iso-Lateral Row (Machine)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 9
Lat Pulldown (Cable)
Set 1: 100 lbs x 9
Set 2: 90 lbs x 9
Set 3: 80 lbs x 10
Cable High Row
Set 1: 40 lbs x 10
Set 2: 40 lbs x 10
Set 3: 35 lbs x 10
Set 4: 35 lbs x 10
Set 5: 35 lbs x 10
Set 6: 35 lbs x 9
@hevyapp
songsofpyramids
Member
Thank you much for sharing your routine and diet. I’ve found it very helpful to compare against my own.
BigTomJ
Member
Today was pretty rough.
Normally my arm day is supposed to be Fridays, but got pushed to Saturday, and my natty weak spaghetti arms couldn't recover before this workout.
Triceps still very sore.
Because of this I opted to dial it back for this session on the pressing movements and take more of a chill training day.
Triceps were aggravated enough on incline that I only did 1 actual set.
Fertility has been going well, my numbers are still a bit below normal, but way way up from my initial semen analysis and my urologist isn't concerned.
They found a uterine polyp when my wife was getting all her stuff checked out, so she has surgery later this week to get it removed.
Once she recovers there shouldn't really be any barriers effecting our fertility, but if we don't have a positive result by the end of july, we are going to schedule an IUI.
Push day
Monday, May 19, 2025 at 5:04pm
Rear Delt Reverse Fly (Machine)
Set 1: 220 lbs x 10
Set 2: 220 lbs x 12
Chest Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 220 lbs x 10
Lateral Raise (Dumbbell)
Set 1: 45 lbs x 12
Set 2: 45 lbs x 12
Set 3: 45 lbs x 10
Incline Chest Press (Machine)
Set 1: 135 lbs x 8
Set 2: 180 lbs x 9
Lateral Raise (Cable)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12
Set 3: 15 lbs x 11
Bench Press (Cable)
Set 1: 120 lbs x 10
Set 2: 130 lbs x 9
Set 3: 120 lbs x 10
Set 4: 120 lbs x 8
Set 5: 120 lbs x 8
@hevyapp
Normally my arm day is supposed to be Fridays, but got pushed to Saturday, and my natty weak spaghetti arms couldn't recover before this workout.
Triceps still very sore.
Because of this I opted to dial it back for this session on the pressing movements and take more of a chill training day.
Triceps were aggravated enough on incline that I only did 1 actual set.
Fertility has been going well, my numbers are still a bit below normal, but way way up from my initial semen analysis and my urologist isn't concerned.
They found a uterine polyp when my wife was getting all her stuff checked out, so she has surgery later this week to get it removed.
Once she recovers there shouldn't really be any barriers effecting our fertility, but if we don't have a positive result by the end of july, we are going to schedule an IUI.
Push day
Monday, May 19, 2025 at 5:04pm
Rear Delt Reverse Fly (Machine)
Set 1: 220 lbs x 10
Set 2: 220 lbs x 12
Chest Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 220 lbs x 10
Lateral Raise (Dumbbell)
Set 1: 45 lbs x 12
Set 2: 45 lbs x 12
Set 3: 45 lbs x 10
Incline Chest Press (Machine)
Set 1: 135 lbs x 8
Set 2: 180 lbs x 9
Lateral Raise (Cable)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12
Set 3: 15 lbs x 11
Bench Press (Cable)
Set 1: 120 lbs x 10
Set 2: 130 lbs x 9
Set 3: 120 lbs x 10
Set 4: 120 lbs x 8
Set 5: 120 lbs x 8
@hevyapp
Haven't seen you post in a hot minute and hope all's well with you. Nothing like a good workout when you feel sore a few hours later.
accidentaljedi173
Member
It really is tricky. My wife and I took 7 years to conceive our second child. We now have a 13 year old and a 4 year old. The 9 year difference is wild sometimes.
Same here, got my wife pregnant in mid 20s and it took us 12 more years before the 2nd lol.
Every fertility parameter is normal when we were trying for 2-4 years but to no avail. I don’t know if her getting into bikini contest shape helped because not far long after she competed she conceived.
accidentaljedi173
Member
It's crazy, we genuinely stopped trying. It kinda fucked her up for awhile. Then boom pregnant. We honestly assumed one of us had an issue. I was natty still but had gone through several harsh weight cuts for fights. She also had a thyroid issue that hadn't been discovered yet. Who knows what was going on though. We were just kinda accepting it.
Here's to your wife pulling through @BigTomJ . Any kind of cancer or pre-cancerous tumors or polyps is not good news but at least there's hope there's a child in your future!
BigTomJ
Member
My gym has 2 different high rows, a life fitness older model, and a leveredge model. I always use the life fitness one, but it was taken, so I swapped it for the leverass one.
It might be the worst back machine I've ever used, vaulting that one.
Pull day
Tuesday, May 20, 2025 at 5:30pm
Straight Arm Lat Pulldown (Cable)
Set 1: 87.5 lbs x 12
Set 2: 87.5 lbs x 12
Set 3: 87.5 lbs x 8
Smith Machine Row
Set 1: 225 lbs x 12
Set 2: 225 lbs x 10
Iso-Lateral Row (Machine)
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9
Pull Up (Assisted)
Set 1: 70 lbs x 8
Set 2: 90 lbs x 10
Set 3: 90 lbs x 8
Iso-Lateral High Row (Machine)
Set 1: 45 lbs x 8
Set 2: 90 lbs x 8
Set 3: 90 lbs x 8
@hevyapp
It might be the worst back machine I've ever used, vaulting that one.
Pull day
Tuesday, May 20, 2025 at 5:30pm
Straight Arm Lat Pulldown (Cable)
Set 1: 87.5 lbs x 12
Set 2: 87.5 lbs x 12
Set 3: 87.5 lbs x 8
Smith Machine Row
Set 1: 225 lbs x 12
Set 2: 225 lbs x 10
Iso-Lateral Row (Machine)
Set 1: 180 lbs x 10
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9
Pull Up (Assisted)
Set 1: 70 lbs x 8
Set 2: 90 lbs x 10
Set 3: 90 lbs x 8
Iso-Lateral High Row (Machine)
Set 1: 45 lbs x 8
Set 2: 90 lbs x 8
Set 3: 90 lbs x 8
@hevyapp
laclark89
Member
Man ive been off gear cold turkey no protocols for months and my sex drive and erections are still average or above. Just not my physique lol.
Now wife wife is considering getting off birth control and trying for another and my 2 kids are well into high school and im into my late 30’s. Scary.
Thats y i haven’t been around much also.
I send alot of hopes and prayers and luck to you tom, u have given me some great advice in the past on training my son and self.
Alot of us appreciate your posts here.
AlexDavis43
Member
Good luck growing the Laclark tribe!
I can see how a big age difference between kids could seem a little scary. Wish I could offer some insight but no experience with that.
BigTomJ
Member
MDW update.
Had my first sip of alcohol since my wedding, love my beers and tequila.
Some bbq, hamburgers, and whatnot Sunday and Monday, but for the most part maintained normal meal plan and timing.
I have any flat press as my push day finisher, no full lockout and focus and tension maintained on the chest. I've gone back and forth between dumbbells, plate loaded machines, smith, selectorized machines, ect and I have to say cables are my favorite.
Since my gym has a cable press machine with a heavy stack it doesn't have the problem of not being able to meaningfully load the movement.
There is no other press variation that feels quite as good for me
Push day
Monday, May 26, 2025 at 11:18am
Superset
Rear Delt Reverse Fly (Machine)
Set 1: 220 lbs x 10
Set 2: 220 lbs x 10
X
Chest Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 220 lbs x 9
Lateral Raise (Dumbbell)
Set 1: 45 lbs x 12
Set 2: 45 lbs x 11
Set 3: 45 lbs x 10
Incline Bench Press (Dumbbell)
Set 1: 75 lbs x 8
Set 2: 100 lbs x 11
Superset
Front Raise (Cable)
Set 1: 35 lbs x 10
X
Lateral Raise (Cable)
Set 1: 15 lbs x 10
Set 2: 15 lbs x 11
Set 3: 15 lbs x 10
Bench Press (Cable)
Set 1: 120 lbs x 11
Set 2: 120 lbs x 9
Set 3: 120 lbs x 9
Set 4: 120 lbs x 7
@hevyapp
Had my first sip of alcohol since my wedding, love my beers and tequila.
Some bbq, hamburgers, and whatnot Sunday and Monday, but for the most part maintained normal meal plan and timing.
I have any flat press as my push day finisher, no full lockout and focus and tension maintained on the chest. I've gone back and forth between dumbbells, plate loaded machines, smith, selectorized machines, ect and I have to say cables are my favorite.
Since my gym has a cable press machine with a heavy stack it doesn't have the problem of not being able to meaningfully load the movement.
There is no other press variation that feels quite as good for me
Push day
Monday, May 26, 2025 at 11:18am
Superset
Rear Delt Reverse Fly (Machine)
Set 1: 220 lbs x 10
Set 2: 220 lbs x 10
X
Chest Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 220 lbs x 9
Lateral Raise (Dumbbell)
Set 1: 45 lbs x 12
Set 2: 45 lbs x 11
Set 3: 45 lbs x 10
Incline Bench Press (Dumbbell)
Set 1: 75 lbs x 8
Set 2: 100 lbs x 11
Superset
Front Raise (Cable)
Set 1: 35 lbs x 10
X
Lateral Raise (Cable)
Set 1: 15 lbs x 10
Set 2: 15 lbs x 11
Set 3: 15 lbs x 10
Bench Press (Cable)
Set 1: 120 lbs x 11
Set 2: 120 lbs x 9
Set 3: 120 lbs x 9
Set 4: 120 lbs x 7
@hevyapp
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