My Testosterone S23 cycle log.

[Primordialapex]

I am currently coming off a 2 month semaglutide regimen where I lost 30 lbs. I'm 42 years old and on lifelong TRT by choice. I was absent from the gym for 10 years after a 40 ft fall that left me in a wheelchair and led me to a drug relapse. I've been clean off all drugs but Kratom and anabolics for 5 years now and been back in the gym for about 6 months and plan on it being a lifelong commitment. For me it's therapy. After labs on the 11th I'll begin my cycle of S23 that I have already purchased and incorporate a test base depending on tolerance. I want to eventually get into anabolics once my body recom

ps. My meal plan is...





2-Week High-Protein Meal Plan



Each day follows this general structure:



Breakfast – High-protein with moderate carbs and fats



Lunch – Lean proteins with slow-digesting carbs



Dinner – A mix of protein, healthy fats, and fiber



Snacks – Quick, protein-rich options







---



Week 1



Day 1



Breakfast: Scrambled Eggs & Ezekiel Toast



3 whole eggs, 3 egg whites



1 slice Ezekiel bread



½ avocado



I Cook eggs in grass-fed butter and season with salt & pepper





Lunch: Grilled Chicken & Jasmine Rice



6 oz grilled chicken breast



1 cup jasmine rice



1 cup steamed broccoli





Dinner: Baked Salmon & Roasted Brussels Sprouts



6 oz baked salmon (season with garlic, lemon, olive oil)



1 cup Brussels sprouts roasted in olive oil



½ cup quinoa





Snack 1: Greek Yogurt & Almonds



1 cup Greek yogurt



1 oz almonds





Snack 2 (Post-Workout): Whey Protein Shake



1 scoop whey isolate



1 banana



1 tsp honey



1 cup almond milk







---



Day 2



Breakfast: Oatmeal Protein Bowl



½ cup oats



1 scoop whey protein



1 tbsp peanut butter



½ cup blueberries





Lunch: Steak & Sweet Potatoes



6 oz sirloin steak



1 medium sweet potato



1 cup sautéed spinach





Dinner: Ground Turkey Stir-Fry



6 oz lean ground turkey



1 cup quinoa



½ cup bell peppers



½ onion





Snack 1: Cottage Cheese & Berries



1 cup cottage cheese



½ cup blueberries





Snack 2: Hard-Boiled Eggs & Nuts



2 hard-boiled eggs



1 oz macadamia nuts







---



Day 3



Breakfast: Bagel & Scrambled Eggs



1 whole-grain bagel



3 whole eggs, 3 egg whites



1 slice cheese





Lunch: Grilled Chicken Wrap



6 oz grilled chicken



1 Ezekiel wrap



½ avocado, spinach, and hot sauce





Dinner: Shrimp & Rice Bowl



6 oz shrimp



1 cup jasmine rice



1 cup asparagus





Snack 1: Peanut Butter & Banana



1 tbsp peanut butter



1 banana





Snack 2: Protein Shake with Honey



1 scoop whey protein



1 tsp honey



1 cup almond milk







---



(I'll repeat variations of these meals for Days 4-7, switching proteins, veggies, and carbs for variety.)





---



Week 2



Day 8



Breakfast: Greek Yogurt & Oats Bowl



1 cup Greek yogurt



½ cup oats



1 tbsp peanut butter





Lunch: Steak & Rice



6 oz sirloin steak



1 cup jasmine rice



1 cup mixed greens





Dinner: Salmon & Quinoa Salad



6 oz salmon



1 cup quinoa



1 cup spinach





Snack 1: Cottage Cheese & Almonds



1 cup cottage cheese



1 oz almonds





Snack 2: Hard-Boiled Eggs & Macadamia Nuts



2 hard-boiled eggs



1 oz macadamia nuts







---



Day 9



Breakfast: Scrambled Eggs & Avocado Toast



3 whole eggs, 3 egg whites



1 slice Ezekiel toast



½ avocado





Lunch: Chicken & Sweet Potatoes



6 oz grilled chicken



1 medium sweet potato



1 cup asparagus





Dinner: Ground Beef & Rice Bowl



6 oz ground beef



1 cup jasmine rice



1 cup bell peppers





Snack 1: Peanut Butter & Banana



1 tbsp peanut butter



1 banana





Snack 2: Protein Shake with Honey



1 scoop whey protein



1 tsp honey



1 cup almond milk







---



(I'll repeat meal variations for Days 10-14, mixing in different proteins and vegetables.)



I have already purchased the food for this and am gonna run 400 mg of testosterone till the 11th when I start the S23. Im new to all this and am just tired of feeling old and noticed at 40 my body declining. Decided to take control of my life again and get healthy. I want to be in the best shape of my life by 50 that's my goal anyways. I'll post updates as I go. Along with gym routine this is just to extend an olive branch I appreciate everyone here and look forward to growing with you all. As you'll see from the pictures I have a lot of weight to lose and muscle to gain.

 

[Primordialapex]

I've decided I'm gonna add mk 677 to this cycle and go with the following routine. I sleep 8-9 hours a night.

​

• Rep Range: 6–12 reps (hypertrophy), some strength work at 4–6 reps
• Rest Between Sets: 60–90 sec for hypertrophy, 2–3 min for heavy compound lifts
• Progressive Overload: Increase weights weekly or add reps
• Intensity: Aim for failure on the last set of each exercise

Day 1: Chest & Triceps​

1. Flat Barbell Bench Press – 4x5-8 (heavy)
2. Incline Dumbbell Press – 4x8-12
3. Dips (Chest Focused) – 4x8-12
4. Dumbbell Flyes – 3x12-15
5. Overhead Dumbbell Triceps Extension – 3x8-12
6. Cable Rope Triceps Pushdowns – 3x12-15

Day 2: Back & Biceps​

1. Pull-Ups – 4x6-10
2. Barbell Rows – 4x8-12
3. Lat Pulldowns (Wide Grip) – 4x10-12
4. Dumbbell Rows – 3x8-12
5. Seated Incline Dumbbell Curls – 3x8-12
6. EZ Bar Preacher Curls – 3x10-12

Day 3: Legs (Quad Dominant)​

1. Barbell Back Squats – 4x6-10 (heavy)
2. Leg Press – 4x10-12
3. Bulgarian Split Squats – 3x10-12 per leg
4. Leg Extensions – 3x12-15
5. Standing Calf Raises – 4x12-15
6. Seated Calf Raises – 3x15-20

Day 4: Shoulders & Traps​

1. Seated Barbell Overhead Press – 4x6-10
2. Dumbbell Lateral Raises – 4x12-15
3. Reverse Pec Deck (Rear Delts) – 3x12-15
4. Upright Rows (EZ Bar) – 3x10-12
5. Barbell Shrugs – 4x12-15

Day 5: Arms (Biceps & Triceps Focused)​

1. Close-Grip Bench Press – 4x6-10
2. EZ Bar Skull Crushers – 3x8-12
3. Hammer Curls (Heavy) – 3x8-12
4. Cable Triceps Kickbacks – 3x12-15
5. Concentration Curls – 3x10-12

Day 6: Legs (Hamstring & Glute Focused)​

1. Romanian Deadlifts – 4x8-12
2. Leg Curls (Lying or Seated) – 4x12-15
3. Glute Bridges (Barbell) – 3x8-12
4. Step-Ups (Weighted) – 3x10-12 per leg
5. Standing Calf Raises – 4x12-15
6. Seated Calf Raises – 3x15-20

Day 7: Rest or Active Recovery​

• Foam rolling, stretching, and light cardio (15-20 min incline walking)
• Optional abs/core work (hanging leg raises, cable crunches)

 

[Ravenson]

Our stories are very similar, I’m also 42 and ended up in a wheelchair for 4 years after a fall that broke my back. Got fat, almost 300lbs and decided my life wasn’t ending like that. You got this brother, if I can do it anyone can.

 

[Primordialapex]

It's hard to come back from well done brother. I checked out your log your doing amazing. I broke my pelvis, humorous (upper arm), and wrist completely in half, shattered my knee, Separated my sacroiliac and broke 6 ribs. Also had a severe brain injury that took me years to recover from. So I know personally how hard it is to not allow it to define our life. I look forward to growing and recovering beside you on here brother God bless ya.

 

[Primordialapex]

Our stories are very similar, I’m also 42 and ended up in a wheelchair for 4 years after a fall that broke my back. Got fat, almost 300lbs and decided my life wasn’t ending like that. You got this brother, if I can do it anyone can.

That next post was meant for you brother sorry I didn't hit reply on your message. Still learning the basics.