Bearded Wonder's TRT/Training Log

Bearded Wonder

New Member
I'm hoping to help others out with my backstory and trt journey in addition to logging my workouts and diet for my own records. Feel free to make any suggestions on workouts or diet.

Back Story:
My suspicions of having low t began 5 years ago at 22. My energy was crap, I couldn't put on muscle or lose weight, and my days all seemed gray. I had my doc check my t levels in Dec 2011 but when she called with results she told me I was "normal". I didn't give it much more thought until May 2016 when I insisted it be checked again. This time I set up a patient portal with Labcorp and when my results came in I was shocked- 166 total test. Then I saw my results from 2011 were available- 335. My doc had said "normal", but didn't say acceptable.... for a 70 year old. I went to the urologist my dad has been seeing for his low t and he had me take another blood test, this time my number was even lower at 150. He put me on 25mg of clomid EOD for 6 weeks. This raised my total t up to 401. I told him I still feel very blah day to day and he suggested I start HCG injections MWF at 1000iu per injection and stay on clomid EOD.

I received the HCG from University Compounding Pharmacy last Thursday and did my first injection Friday morning. I added in air to the vial equivalent to what I'd be taking out. As I pulled back on the plunger slowly I kept getting a ton of air bubbles. Not sure if I did something wrong in this process, but after flicking and flicking the syringe for several minutes I said screw it and pushed out as many bubbles as I could at the top. Unfortunately this dropped my syringe from 1000 to 700. Injection went very smooth, took about 30 seconds total. No noticeable difference in mood or energy that day or over the weekend. So that brings us to today. This time I didn't add air to the vial and while it was tougher to draw out, there was only 1 small bubble in the syringe that dispersed with two or three flicks. Switched to the opposite side of my stomach for today's injection and once again, smooth and pain free. I did notice that I've been sleeping better this weekend, but that may be a coincidence. So moving on, here's what my diet consists of.

After years of eating 2000 cals a day I signed up for Avatar Nutrition to begin reverse dieting. My height is 5'9, I started my reverse at 238lbs at 25% bf according to my handheld monitor (not the best for accuracy I know, but it's quick and easy to check every morning right after I pee and weigh myself). After 8 weeks on the reverse diet I decided to do the option for a refeed day so my 6 day macro goals are 203p/63f/148c and my refeed day is 203p/70f/190c. My current weight is 243 at 23% bf. Here's my food log for today.

Breakfast
2 scoops protein w/8 oz water
1 cup of blueberries

Snack
Smores quest bar

Lunch
5oz ground chicken breast with marinara
1 wheat thin bun
1 slice orovolone cheese

Pre workout
3 large eggs
1 chobani key lime greek yogurt

Post workout
2 scoops protein w/7g creatine mono in water
1 fiber one brownie

Dinner
Large bowl of salad no dressing
6oz cod

Will update later with today's chest workout. I certainly don't claim to know everything so constructive advice is always appreciated my friends.
 
When you added air to the vial, did you have the vial upside down?

If so, don't inject the air into the liquid or it'll bubble up on you. Inject the air then turn the vial upside down.
 
When you added air to the vial, did you have the vial upside down?

If so, don't inject the air into the liquid or it'll bubble up on you. Inject the air then turn the vial upside down.

Yeah that is exactly what I did. That explains it thank you for the tip!
 
Ah, Monday aka International chest day. At least for me I have my garage gym all set up. Nothing special- power cage with high and low pulleys, free weights, 900lb capacity bench, and a few miscellaneous things. Anywho, chest and triceps, sipping on BCAAs :cool:

Flat bench
135x5
225x5
275x5
305x5, 5, 5, 5

Incline Bench
225x8, 8, 7

Decline Bench
225x8, 8,
Started feeling stretched in my chest so dropped weight
175x12

Flat Flyes
40x12, 12, 12

Close Grip Bench
135x12
155x12
165x10

High Pulley Single R. Curls
20x12
25x10, 10

Rope Pulldown
50x12, 12, 15

Ab Wheel Rollout
10, 10, 10

Hanging R. Crunch
12, 12, 12

Again, suggestions are more than welcome on my routine. I've always been a powerlifter so I've never truly attempted to cut body fat. Tomorrow is HIIT cardio and shoulders.
 
Oh boy, haven't trained shoulders in 6 or 7 weeks. This should be interesting lol. Mix up the BCAAs and here we go!

DB Lateral Raises
20x 12, 12, 12

Arnold Press
40x 12, 12, 10

Rope Face Pull
50x 15
60x 15
65x 15

Plate Front Raise
45x 12, 12, 12

15 minutes of HIIT jumping jacks
20 seconds working, 40 seconds at standing rest.

Diet today consisted of

Breakfast
3 large eggs

Snack
Fiber one brownie
Quest smores protein bar

Lunch
8oz chicken breast
1 cup steamed green beans

Preworkout snack
Chobani Greek Yogurt key lime
34g peanut butter on wheat sandwich thin

Post workout
2 scoops whey w/creatine mono

Dinner
6oz extra lean ground beef patty
1 cup broccoli

Evening snack bc IIFYM and I have carbs left for the day
1 cup key lime frozen yogurt


Tomorrow is my higher carb day so legs will be on the agenda.
 
Leg Day. I tore my ACL in 08 and opted to not have surgery to repair it. In 09 I tore my meniscus so bad that the surgeon removed the entire thing. Still doesn't stop me from doing legs though I know it's not ny strength so I just take each rep slow and that seems to help.

Squats
135x 7
225x 10
265x 5, 5, 5, 5, 5

Split Lunges (barbell between legs)
135x 8el, 8el, 8el

Bench Step Up w/DBs
20x 8el, 8el, knee started getting weak

SLDL
155x 8, 8, 8

Ab wheel rollout
12, 12, 12
-Superset with
R Crunch on Bench
12, 12, 12

Did another injection of 1000iu of HCG this morning. Still had bubbles but this time I kept the needle in the vial and expelled the bubbles back into the vial and then kept drawing until I had what I needed without bubbles. My doc said feeling like every day is gray is a sign of depression which is a sign of low t. For the firsr time in a very long time I had a day that I'd say was a good day for no particular reason other than it was simply a good day. I always thought depressed meant you think life sucks and is miserable. My sleep is getting better for sure. And my recovery from workouts seems to be quicker.

Food log for today

Breakfast
2 scoops whey
110g banana

Snack
34g peanut butter on wheat sandwich thin

Lunch
4oz ground turkey breast
T Bell Chipotle Chicken Griller no sour cream (carb cycling day and I knew I'd have plenty of room in my macros)

Snack
Smores quest bar
Chobani key lime greek yogurt

Post workout
3 large eggs

Dinner
6oz grilled salmon
2 cups cauliflower with buffalo sauce

Snack
Fiber one brownie

Still have 38g of carbs to fit in, may take the fiancee out for fro-yo tonight to fit the rest of my macros.



I have never focused on abs before. I know I'll never have a 6 pack because I have loose skin from dropping 103lbs in 7 months back when I was 16. Any advice for strengthening abs? Thanks in advance!
 
Any advice for strengthening abs?

Squats will help.

I do one ab movement a day usually. If I don't, I do lower back.

Standing cable crunches has become my go to.

I really think hanging leg raises is one of the best ab movements that you can do. They annoy the hell outta me though.

Good luck.
 
Took another 1000iu of hcg this morning. Thinking about reducing to 500-700 mwf because of some of what I've read about damaging leydig cells at this high of a dose for long term. Anywho macros today were 199p/148c/70f. Weight is down from 243 to 241 and bf dropped from 23.3% to 22.8%. Back workout today was

Deadlifts
135x5
225x5
315x5, 5, 5, 5, 5

Chin Ups
10, 10, 10

Lat Pulldown V Handle
125x 12
130x 10
140x 10

Straight Arm Pulldown w/rope
50x 12
60x 10, 10

Barbell Curl
115x 10, 10, 10

Hammer Curl
30x 10, 9, 9

Hanging Leg Raise
10, 10
Superset
Ab Wheel Rollout
12, 12

Holy crap hanging leg raises were way harder (lol harder) than hanging reverse crunches. I want to get to 15% bodyfat by my wedding this coming March. Thinking about continuing my reverse diet until I reach an intake of 2800 cal a day then do a cut. Any input?
 
Yesterday was 25mg of Clomid and an off day so I took advantage of the beautiful weather and went fishing in the Gulf.

Today no trt medications to take but it is time for chest day again. I'm going to increase my BCAA intake and dump 25g into my gallon of water to sip on. Here we go chest and triceps.

Flat Bench
135x5
225x5
275x5
310x5, 5, 5, 5

Incline Bench
225x9, 10, 9

Decline Flyes
40x10, 12, 12
-Superset with
Decline DB Press
40x10, 10, 10
*Note to self: I really need to buy more 5lb plates

Close Grip Bench Press
155x10
165x10
175x8

Single Arm R. Curl
25x10, 10, 10

Rope Pulldown
55x10, 10, 10

R. Crunch
12, 12, 12

Ab Wheel Rollout
15,, 15, 15

20min incline treadmill

Macros for today are 205p 157c 60f
 
OHP
135x8
155x8
175x 5, 5, 5, 5

DB Lateral Raises
25x 10, 10, 10

DB Upright Row
40x 10, 10, 10

Arnold Press
40x 12, 12, 12

Rope Face Pull
55x 15, 15, 15

Macros for today were 205p/153c/65f. Got my gallon of water almost finished. Time for a shake with some creatine!
 
Yesterday was HCG 1000iu. I had preloaded the syringe to that amount so starting tomorrow I'm going down to 500iu, unless that's a bad idea. Last I read while researching on here was a study was done saying 500-700 mwf was as beneficial as 1000 mwf but would decrease the risk of damaging leydig cells? Took my clomid today, time to start legs.

Squats
135x 5
225x 5
275x 5, 5, 5, 5, 5

Split Lunges (barbell between legs)
140x 8el, 8el, 8el

Goblet Squat
60lx 12, 12, 12

SLDL
160x 8, 8, 8

Ab wheel rollout
15, 15, 15
-Superset with
Hanging R Crunch
12, 12, 12

Drank a gallon of water, macros for today were 209p/239c/71f
 
Yesterday was recovery day. Today I took my clomid. My sleep is definitely improved since starting t therapy with HCG and clomid. I actually get into a deep sleep and have dreams for the first time in years. Also I switched up my routine to push/pull/legs so here it goes.

Flat Bench
135x5
225x5
275x5
315 5, 5, 5, 5, 5

Close Grip Bench
185x8
205x6
215x6
225x5, 5, (note to self- use this wt next week)

OHP
185x 5, 5, 5, 5, 5

Hanging R Crunch
15, 15, 15

Ab Wheel Rollout
15, 15, 15

Macros were 202p, 151c, 68f and got in a gallon of water along with 30g BCAA total, and 7g creatine mono.
 
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