1ifeblood
Well-known member
Stats & Background
Age: 48
Height: 5’11”
Starting Weight: 175 lbs
Body Fat: ~13–14%
Goal: 185 lbs at 10–12%
Okay let’s do this!
Hello, Anabolic Minds! Welcome to my thread! I’m really looking forward to sharing my journey with you as this is by far the most detailed and dialed-in I’ve ever been in my life. And as 50 looms just around the corner, I'm determined to make it my healthiest and fittest age yet!
I’ve been training off and on for years, and have prior experience running gear. My dad was a competitor powerlifter back in the 70s-80s when gear was considered a staple supplement, so lifting weights was something I grew up around. However I didn't get his body type. And even when I was young and test was at pubescent levels, being trained by my dad and eating everything (I was bulking for football), I didn't get that big. My heaviest then was 190. My heaviest ever (when I ran my tren cycle linked below) I hit 210. So I guess I'm laying this out so there's a basis for what to expect from this cycle. And for anyone who wants to see how far back this goes, you can check my earlier log here:
It’s Trenbelievable: 1LifeBlood’s Tren Cycle
About six months ago, I was sitting just over 190 pounds and around 20% body fat. I think I might have been dealing with some depression and really not sure what I was doing with my life. But after I had a "moment" and God came crashing back into my life, I guess I woke up and started putting my life back together! Since then, I’ve leaned down to about 175 pounds at roughly 13–14%, maintaining my strength while tightening up overall composition. My cut was built on heavy lifts followed by LISS cardio, a consistent supplement routine, and disciplined dieting that focused on recovery and sustainability. I'm happy to go into more details on this if anyone is interested!
Now that I’ve rebuilt a solid foundation, I’m starting this cycle healthy, consistent, and ready to grow. My main goal this time is to add lean size while correcting long-standing muscular imbalances, particularly on my right side. You can tell by my uploaded pics that my right pec is significantly underdeveloped and this is obvious in my lifts. So I’m not just looking to get bigger, but to become stronger, more balanced, and more complete overall.
The workout I designed is a hybrid of protocols set by Andy Galpin and Hypertrophy Specific Training. The goal is to add 5-10lbs on my main lifts as I move through the set/rep progression. I'm starting lighter than what my max would be at 15 reps but the TUT will be emphasized and the movements deliberate. My goal here is to get the tendons, ligaments, connective tissue, primed and lubricated in preparation for the heavier lifts to come, as well as improve my mind/muscle connection, because my body does push/pull differently from left to right sides so I'm going to be very intentional on staying balanced. That's also why I've implemented a lot of isolateral work into my routine.
The rest-pause finishers are exercises that I love to do! I've incorporated them into my past routines and it's a great way to capitalize on the metabolic signaling that comes from the last few reps of a set without having to go through all the extra reps just to get there.
Okay enough intro...LET'S GET TO IT!!
⸻
Workout Program – 12 Week Hypertrophy/Strength Split
This program runs three days per week (Monday, Wednesday, Friday) using full-body sessions centered around progressive overload. The goal is to hit each muscle group multiple times per week from slightly different angles, keeping recovery manageable while driving both strength and hypertrophy.
The progression is simple:
Weeks 1–4: 2x15
Weeks 5–8: 3x10
Weeks 9–12: 5x6
Each phase increases load while dropping reps to ensure consistent progression.
The finishers at the end of each session are single limb movements performed in a rest/pause format. The structure is 12 reps, pause 5 seconds, 4 reps, pause 5 seconds, 4 more reps, continuing until 20 total reps are completed (12 + 4 + 4 etc). These sets are designed to push blood into the target muscle, improve endurance, and correct any strength or size imbalance between sides.
Through PCT, I’ll continue lifting heavy with the same core movements while running lighter, higher-rep versions of the finishers to maintain muscle volume and pump.
⸻
MONDAY — Lower-Body Emphasis
Cycle Plan
Days 1–59
Test Propionate 50 mg every other day
NPP 100 mg every other day
Aromasin 12.5 mg every 3 days
Days 44–69
Turinabol 25 mg AM and 25 mg PM
Days 60–69
Test Propionate 100 mg every other day
Aromasin 12.5 mg every 3 days
Post Cycle Therapy (PCT)
Timing: Start 5 days after final Test Prop pin.
Duration: 6 weeks total (modified dosing to match 50 × 25 mg tablets).
Weeks 1–2
Clomid 50 mg daily
Aromasin 12.5 mg every 3 days
D-Aspartic Acid 3 g daily (limit to first 4 weeks)
Weeks 3–4
Clomid 25 mg daily
Weeks 5–6
Clomid 25 mg EOD
⸻
Bulk Supplement Stack
Foundation Stack (Daily with 12PM Shake)
• Basic Nutrients 2/Day – 2 caps
• Methyl B-12 – 5000 mcg (1 lozenge)
• Zinc Picolinate – 15 mg (1 cap)
• Creapure Creatine – 5 g
• Green Tea Extract – 500 mg (1 cap)
• Lion’s Mane – 1000 mg (2 caps)
• Magnesium Glycinate Powder – 1 scoop (200 mg)
• Krill Oil – 1000 mg (1 softgel)
• NAD+ – 1000 mg (2 caps)
• Pine Bark Extract – 300 mg (1 cap)
• Citrus Bergamot – 1200 mg (2 caps)
• Berberine – 500 mg (1 cap with Ultimate Shake on non-workout days)
Bulk Stack (Workout Days - 9–10AM Empty Stomach)
• Pre-Workout – 1 serving (during PCT)
• ALCAR – 1000 mg (1 cap)
• Citicoline – 300 mg (1 cap)
• Caffeine + L-Theanine – 200 mg / 200 mg (2 caps)
• Citrulline – 6 g (2 tsp)
• Rhodiola – 400 mg (~1/8 tsp)
• Tongkat Ali – 400 mg (2 caps)
• Beetroot Extract – 1350 mg (2 caps)
• NAC – 600 mg (half daily dose)
Brain Stack (Study Days - 9–10AM Empty Stomach)
• Citicoline – 300 mg (1 cap)
• ALCAR – 1000 mg (1 cap)
• Caffeine + L-Theanine – 100 mg / 100 mg (1 cap)
• Citrulline – 3 g (1 tsp)
• Rhodiola – 400 mg (~1/8 tsp)
• Tongkat Ali – 400 mg (2 caps)
• Beetroot Extract – 1350 mg (2 caps)
Sunday Stack (Sunday Mornings - 9–10AM Empty Stomach)
• Rhodiola – 400 mg (~1/8 tsp)
• ALCAR – 1000 mg (1 cap)
• Citicoline – 300 mg (1 cap)
• Tongkat Ali – 400 mg (2 caps)
• Beetroot Extract – 1350 mg (2 caps)
• Citrulline Malate – 3 g (1 tsp)
Sleep Stack (9PM with Bed Snack)
• Ashwagandha – 600 mg (1 cap)
• Magnesium Glycinate Powder – 1 scoop (200 mg)
• Glycine – 3 g
• L-Theanine – 200 mg (1 cap)
• Bacopa – 1000 mg (1 cap)
• Taurine – 2 g (1 scoop)
• NAC – 600 mg (remaining half dose)
• Melatonin – 1 mg (Sundays only)
Dinner Addition
• Berberine – 500 mg (1 cap with Dinner)
Cycle / PCT Additions
• NAC – 1200 mg daily (half AM, half PM) – start with TBOL through PCT
• Pre-Workout – use during PCT to maintain performance
• DAA – 3 g daily (first 4 weeks of PCT, fasted AM dose)
⸻
Nutrition Overview
Calories: around 2950–3000 per day
Protein: 230–250 g
Carbs: 280–300 g
Fat: 95–105 g
Typical Day
9 AM Protein Pancakes – 428 kcal | 44 g P | 37 g C | 11.5 g F
12 PM Rapid Shake (immediately post workout) – 268 kcal | 30 g P | 36 g C | 0.5 g F
1 PM Ultimate Shake – 677 kcal | 36 g P | 91 g C | 21 g F
3 PM Mobile Snack – 412 kcal | 32 g P | 30 g C | 20 g F
6 PM Dinner (rotates) – about 700 kcal | 60 g P | 70 g C | 25 g F
9 PM Pre Bed Snack – 451 kcal | 41 g P | 20 g C | 24 g F
Dinner Rotations
Salmon and Sweet Potato – 703 kcal | 41 g P | 72 g C | 29 g F
Shrimp and Asparagus Pasta – 695 kcal | 60 g P | 79 g C | 21 g F
White Chicken Chili – 693 kcal | 69 g P | 68 g C | 20 g F
Steak, Potatoes and Veg – 762 kcal | 61 g P | 59 g C | 33 g F
⸻
Tracking Progress
Each week I’ll be updating with...
Body weight
Measurements
Progress photos
Strength numbers
Energy levels
Mood and sleep
Comments and critique are always welcome. If anyone has questions about any aspect of my routine, past, present, or future, I’m happy to discuss it. This is all meant to be a learning experience for myself and anyone who can benefit from it.
Age: 48
Height: 5’11”
Starting Weight: 175 lbs
Body Fat: ~13–14%
Goal: 185 lbs at 10–12%
Okay let’s do this!
Hello, Anabolic Minds! Welcome to my thread! I’m really looking forward to sharing my journey with you as this is by far the most detailed and dialed-in I’ve ever been in my life. And as 50 looms just around the corner, I'm determined to make it my healthiest and fittest age yet!
I’ve been training off and on for years, and have prior experience running gear. My dad was a competitor powerlifter back in the 70s-80s when gear was considered a staple supplement, so lifting weights was something I grew up around. However I didn't get his body type. And even when I was young and test was at pubescent levels, being trained by my dad and eating everything (I was bulking for football), I didn't get that big. My heaviest then was 190. My heaviest ever (when I ran my tren cycle linked below) I hit 210. So I guess I'm laying this out so there's a basis for what to expect from this cycle. And for anyone who wants to see how far back this goes, you can check my earlier log here:
It’s Trenbelievable: 1LifeBlood’s Tren Cycle
About six months ago, I was sitting just over 190 pounds and around 20% body fat. I think I might have been dealing with some depression and really not sure what I was doing with my life. But after I had a "moment" and God came crashing back into my life, I guess I woke up and started putting my life back together! Since then, I’ve leaned down to about 175 pounds at roughly 13–14%, maintaining my strength while tightening up overall composition. My cut was built on heavy lifts followed by LISS cardio, a consistent supplement routine, and disciplined dieting that focused on recovery and sustainability. I'm happy to go into more details on this if anyone is interested!
Now that I’ve rebuilt a solid foundation, I’m starting this cycle healthy, consistent, and ready to grow. My main goal this time is to add lean size while correcting long-standing muscular imbalances, particularly on my right side. You can tell by my uploaded pics that my right pec is significantly underdeveloped and this is obvious in my lifts. So I’m not just looking to get bigger, but to become stronger, more balanced, and more complete overall.
The workout I designed is a hybrid of protocols set by Andy Galpin and Hypertrophy Specific Training. The goal is to add 5-10lbs on my main lifts as I move through the set/rep progression. I'm starting lighter than what my max would be at 15 reps but the TUT will be emphasized and the movements deliberate. My goal here is to get the tendons, ligaments, connective tissue, primed and lubricated in preparation for the heavier lifts to come, as well as improve my mind/muscle connection, because my body does push/pull differently from left to right sides so I'm going to be very intentional on staying balanced. That's also why I've implemented a lot of isolateral work into my routine.
The rest-pause finishers are exercises that I love to do! I've incorporated them into my past routines and it's a great way to capitalize on the metabolic signaling that comes from the last few reps of a set without having to go through all the extra reps just to get there.
Okay enough intro...LET'S GET TO IT!!
⸻
Workout Program – 12 Week Hypertrophy/Strength Split
This program runs three days per week (Monday, Wednesday, Friday) using full-body sessions centered around progressive overload. The goal is to hit each muscle group multiple times per week from slightly different angles, keeping recovery manageable while driving both strength and hypertrophy.
The progression is simple:
Weeks 1–4: 2x15
Weeks 5–8: 3x10
Weeks 9–12: 5x6
Each phase increases load while dropping reps to ensure consistent progression.
The finishers at the end of each session are single limb movements performed in a rest/pause format. The structure is 12 reps, pause 5 seconds, 4 reps, pause 5 seconds, 4 more reps, continuing until 20 total reps are completed (12 + 4 + 4 etc). These sets are designed to push blood into the target muscle, improve endurance, and correct any strength or size imbalance between sides.
Through PCT, I’ll continue lifting heavy with the same core movements while running lighter, higher-rep versions of the finishers to maintain muscle volume and pump.
⸻
MONDAY — Lower-Body Emphasis
- Back Squat
- Incline Barbell Bench Press
- Seated High Row
- Romanian Deadlift
- Core: Weighted Decline Sit-Up
- Single-Leg Balance Squat – Quads
- Standing Single-Leg Curl – Hamstrings
- Single-Leg Standing Calf Raise – Calves
- Flat Barbell Bench Press
- Hack Squat
- Weighted Pull-Up
- Standing Overhead Press
- Core: Weighted Hanging Knee Raise
- Low-to-High Single-Arm Cable Fly – Upper / Mid Pec
- Single-Arm Pec Deck – Chest Isolation
- Single-Arm Rope Kickback – Triceps
- Conventional Deadlift
- Seated Chest Press
- Chest-Supported Row
- Close-Grip (V-Bar) Lat Pulldown
- Core: Standing Twist-Crunch Machine
- Straight-Arm Cable Pulldown – Lats
- Single-Arm Reverse-Fly Arc – Rear Delts / Lower Traps
- Single-Arm Cable Reverse Curl – Biceps / Forearms
Cycle Plan
Days 1–59
Test Propionate 50 mg every other day
NPP 100 mg every other day
Aromasin 12.5 mg every 3 days
Days 44–69
Turinabol 25 mg AM and 25 mg PM
Days 60–69
Test Propionate 100 mg every other day
Aromasin 12.5 mg every 3 days
Post Cycle Therapy (PCT)
Timing: Start 5 days after final Test Prop pin.
Duration: 6 weeks total (modified dosing to match 50 × 25 mg tablets).
Weeks 1–2
Clomid 50 mg daily
Aromasin 12.5 mg every 3 days
D-Aspartic Acid 3 g daily (limit to first 4 weeks)
Weeks 3–4
Clomid 25 mg daily
Weeks 5–6
Clomid 25 mg EOD
⸻
Bulk Supplement Stack
Foundation Stack (Daily with 12PM Shake)
• Basic Nutrients 2/Day – 2 caps
• Methyl B-12 – 5000 mcg (1 lozenge)
• Zinc Picolinate – 15 mg (1 cap)
• Creapure Creatine – 5 g
• Green Tea Extract – 500 mg (1 cap)
• Lion’s Mane – 1000 mg (2 caps)
• Magnesium Glycinate Powder – 1 scoop (200 mg)
• Krill Oil – 1000 mg (1 softgel)
• NAD+ – 1000 mg (2 caps)
• Pine Bark Extract – 300 mg (1 cap)
• Citrus Bergamot – 1200 mg (2 caps)
• Berberine – 500 mg (1 cap with Ultimate Shake on non-workout days)
Bulk Stack (Workout Days - 9–10AM Empty Stomach)
• Pre-Workout – 1 serving (during PCT)
• ALCAR – 1000 mg (1 cap)
• Citicoline – 300 mg (1 cap)
• Caffeine + L-Theanine – 200 mg / 200 mg (2 caps)
• Citrulline – 6 g (2 tsp)
• Rhodiola – 400 mg (~1/8 tsp)
• Tongkat Ali – 400 mg (2 caps)
• Beetroot Extract – 1350 mg (2 caps)
• NAC – 600 mg (half daily dose)
Brain Stack (Study Days - 9–10AM Empty Stomach)
• Citicoline – 300 mg (1 cap)
• ALCAR – 1000 mg (1 cap)
• Caffeine + L-Theanine – 100 mg / 100 mg (1 cap)
• Citrulline – 3 g (1 tsp)
• Rhodiola – 400 mg (~1/8 tsp)
• Tongkat Ali – 400 mg (2 caps)
• Beetroot Extract – 1350 mg (2 caps)
Sunday Stack (Sunday Mornings - 9–10AM Empty Stomach)
• Rhodiola – 400 mg (~1/8 tsp)
• ALCAR – 1000 mg (1 cap)
• Citicoline – 300 mg (1 cap)
• Tongkat Ali – 400 mg (2 caps)
• Beetroot Extract – 1350 mg (2 caps)
• Citrulline Malate – 3 g (1 tsp)
Sleep Stack (9PM with Bed Snack)
• Ashwagandha – 600 mg (1 cap)
• Magnesium Glycinate Powder – 1 scoop (200 mg)
• Glycine – 3 g
• L-Theanine – 200 mg (1 cap)
• Bacopa – 1000 mg (1 cap)
• Taurine – 2 g (1 scoop)
• NAC – 600 mg (remaining half dose)
• Melatonin – 1 mg (Sundays only)
Dinner Addition
• Berberine – 500 mg (1 cap with Dinner)
Cycle / PCT Additions
• NAC – 1200 mg daily (half AM, half PM) – start with TBOL through PCT
• Pre-Workout – use during PCT to maintain performance
• DAA – 3 g daily (first 4 weeks of PCT, fasted AM dose)
⸻
Nutrition Overview
Calories: around 2950–3000 per day
Protein: 230–250 g
Carbs: 280–300 g
Fat: 95–105 g
Typical Day
9 AM Protein Pancakes – 428 kcal | 44 g P | 37 g C | 11.5 g F
12 PM Rapid Shake (immediately post workout) – 268 kcal | 30 g P | 36 g C | 0.5 g F
1 PM Ultimate Shake – 677 kcal | 36 g P | 91 g C | 21 g F
3 PM Mobile Snack – 412 kcal | 32 g P | 30 g C | 20 g F
6 PM Dinner (rotates) – about 700 kcal | 60 g P | 70 g C | 25 g F
9 PM Pre Bed Snack – 451 kcal | 41 g P | 20 g C | 24 g F
Dinner Rotations
Salmon and Sweet Potato – 703 kcal | 41 g P | 72 g C | 29 g F
Shrimp and Asparagus Pasta – 695 kcal | 60 g P | 79 g C | 21 g F
White Chicken Chili – 693 kcal | 69 g P | 68 g C | 20 g F
Steak, Potatoes and Veg – 762 kcal | 61 g P | 59 g C | 33 g F
⸻
Tracking Progress
Each week I’ll be updating with...
Body weight
Measurements
Progress photos
Strength numbers
Energy levels
Mood and sleep
Comments and critique are always welcome. If anyone has questions about any aspect of my routine, past, present, or future, I’m happy to discuss it. This is all meant to be a learning experience for myself and anyone who can benefit from it.
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