Approved Log Road to pro

[Anomly]

AGW // TRAINING LOG




Date: 16/01/2026

Session: (push session shoulders/chest )

Today’s Work

Exercise: incline dumbbell press

• 2 Sets x 8 Reps @ 37.5kg

1 set x 15 Reps @ 25kg



Exercise: high to low cable flys

• 3 Sets x 12 Reps @ 27.5kg



Exercise: incline machine chest press

• 2 Sets x 8 Reps @ 80kg

Then one drop sett to finish off



Exercise Dumbell lateral raises

• 3 Sets x 10 Reps @ 15kg



Exercise: seated shoulder press

• 2 Sets x 6 Reps @ 100kg



Highlight of the Session

Just felt good to be back in the gym again after having 2 months off.



⸻
Struggles / Notes

I did feel a bit flat and fatigued quickly but that was dew to not getting all my meals in today and being my first session back.


⸻
Tomorrow’s Focus

(Just get back in there and go again yewww)



⸻
AGW CHECK-IN

• Who trained today?

• what do you guys prefer am or pm sessions

 

[Anomly]

AGW TRAINING LOG — REST DAY



Gym: No gym today

Status: Planned rest & recovery



No session today, but still locked in.

⸻
CURRENT PHASE

• Test E: 250 mg

I have been off peds for 2 months so introducing test back into the system before next blast



Current Weight: 80 kg
Age: 21

NEXT PHASE — 24 WEEK BLAST (STARTS IN 2 WEEKS)
Planned Stack:

• Test E — 750 mg

• EQ — 500 mg

• NPP — 300 mg

This will be the weekly dose split into 3 injections.
Monday/Wednesday/Friday
Primary Goal of blast

80 kg → 95 kg

Focus for this blast:

• Quality size

• Strength progression



NUTRITION
Full nutrition & macro breakdown coming soon —

 

[Anomly]

AGW crew


I’m new to logging properly, so if anyone has tips or suggestions on how I can improve my logs, I’m all ears.


Happy to take constructive criticism and learn from those who’ve done it before.





Appreciate any feedback

 

[Anomly]

AGW Training Log – Back & Biceps

Morning Bodyweight: 80.3 kg
Goal: 95kg


Pull-Ups

• 2 sets to failure

Strict reps, focus on full stretch and control.



Single-Arm Lat Pulldown

• 66 kg

• 3 × 7 reps (each side)

I find i get better mind mucle connection with this over normal lat pulldown



Chest-Supported T-Bar Row

• 50 kg

• 2 × 8 reps

Kept form tight to target mid-back thickness. i focus on driving my chest through the support for a better sqeeze



Seated Row

• 73 kg

• 3 × 6 reps

Heavier working sets, slow negatives.

2 second hold at the top



Bicep Curls

• 17.5 kg

• 3 × 12 reps

Full ROM with squeeze at the top.



Session Notes:

Session felt good energy was about a 8 /10.

Enjoying the lifts i think ive missed this a bit good to be back in the gym!

 

[LF*GO]

NEXT PHASE — 24 WEEK BLAST

6 months?

 

[Anomly]

6 months?

Yeah bro ill be starting at a lowwer dose and working my way up but tottal duration will be 6 months if bloods are all good

 

[ozzyboy]

Yeah bro ill be starting at a lowwer dose and working my way up but tottal duration will be 6 months if bloods are all good

Keep a close eye on your bloods bro.

 

[Anomly]

Keep a close eye on your bloods bro.

Will do, I’ll keep a close eye on my bloods. EQ takes about 6–8 weeks to fully build up in the system, which is why I’m running a longer cycle — the 24-week blast gives it time to work properly and achieve gains that will stay when I come off.

 

[Anomly]

Keep a close eye on your bloods bro.

also dropping the npp at 12 weeks bro wont be running that full cycle. Long term just test and eq

 

[nikzblitz]

Will do, I’ll keep a close eye on my bloods. EQ takes about 6–8 weeks to fully build up in the system, which is why I’m running a longer cycle — the 24-week blast gives it time to work properly and achieve gains that will stay when I come off.

EQ is slow but the flip side is it also hangs around a long time.

 

[Anomly]

AGW – Legs


20 Jan 2026


First leg session back after 2 months off, so kept things controlled. Didn’t push crazy weight — needed to ease back in and keep my legs good for work tomorrow.





Standing Calf Raise
95kg — 3 × 12


Leg Extension
103kg — 3 × 10
2 min rest between sets



Leg Curl
67kg — 2 × 8
53kg — 1 × 12


Felt solid considering the time off. Focused on form, tempo, and getting blood into the muscles. Volume and intensity will build up gradually from here.

 

[Anomly]

EQ is slow but the flip side is it also hangs around a long time.

Yeah this’ll be my first time using EQ. I usually run Masteron, so interested to see how EQ compares once it’s had enough time to build.

 

[Anomly]

AGW Training Log — Chest & Delts


Solid session focused on upper chest thickness and delt activation.


Incline Smith Press
• Set 1: 80 kg × 7
• Set 2: 80 kg × 7
• Set 3: 80 kg × 7
Heavy compound to start — controlled tempo, full ROM.



Incline Dumbbell Press
• Set 1: 30 kg × 8
• Set 2: 30 kg × 8
• Set 3: 25 kg × 10
Dropped weight on the final set to push extra volume and get a solid pump.




Pec Deck
• Set 1: 61 kg × 12
• Set 2: 61 kg × 12
Focused on squeeze and stretch, no rushing reps.



Cable Flyes
• High → Low
 – Set 1: 11.3 kg × 12
 – Set 2: 11.3 kg × 12

• Low → High
 – Set 1: 6.8 kg × 10
 – Set 2: 6.8 kg × 10
Hit the chest from multiple angles, constant tension throughout.



Dumbbell Lateral Raises

• Set 1: 15 kg × 12
• Set 2: 15 kg × 12
• Set 3: 15 kg x 12
Finished off with delts — clean reps, no swing.

 

[traxxed]

Yeah this’ll be my first time using EQ. I usually run Masteron, so interested to see how EQ compares once it’s had enough time to build.

Two totally different compounds. Mast is dry, hard and cosmetic almost straight away. EQ is slow, builds over time with more endurance and appetite and you won’t really notice it until 7+weeks.

 

[Anomly]

Two totally different compounds. Mast is dry, hard and cosmetic almost straight away. EQ is slow, builds over time with more endurance and appetite and you won’t really notice it until 7+weeks.

Yeah agreed — two totally different compounds. I’m mainly curious to see the difference myself, I’m using it more for E2 regulation and seeing how that plays out over time.

 

[ozzyboy]

Masteron doesn’t lower or regulate estrogen, it just masks symptoms.

 

[Anomly]

Masteron doesn’t lower or regulate estrogen, it just masks symptoms.

Just to clarify, I was talking about EQ, not Mast. The reason I’m switching is because I plan on running ~900mg test at peak blast, so E2 management becomes more important. I usually run Mast as a secondary compound, but I’m curious to see how EQ handles E2 for me over a longer run. Bloods will be the deciding factor.

 

[ozzyboy]

Just to clarify, I was talking about EQ, not Mast. The reason I’m switching is because I plan on running ~900mg test at peak blast, so E2 management becomes more important. I usually run Mast as a secondary compound, but I’m curious to see how EQ handles E2 for me over a longer run. Bloods will be the deciding factor.

Thought you were talking about Mast. My bad. EQ aromatises slower than test so some get less water bloat but it doesn’t actually regulate estrogen either.

 

[Anomly]

Thought you were talking about Mast. My bad. EQ aromatises slower than test so some get less water bloat but it doesn’t actually regulate estrogen either.

I always keep an AI on hand for quick regulation. I just prefer to minimise AI use and use other compounds to help manage certain side effects.
What do you usually use to regulate E2.

 

[Anomly]

AGW | Diet Log (Set Meals – Exact Weights)
All foods logged as per tracker.
Units shown exactly as recorded (g / ml / item).





MEAL 1

• Whey protein powder — 40 g
• Oats — 60 g
• Pure Harvest rice milk (unsweetened) — 250 ml
• Banana — 70 g
• Woolworths frozen mixed berries — 100 g
• Almond butter (unsalted) — 30 g
• Honey — 30 g

Meal total: 933 kcal
Protein 49 g | Carbs 128 g | Fat 25 g





MEAL 2

• Jasmine rice (cooked, unsalted water) — 250 g
• Egg (medium) — 1 egg
• Beef mince 5% fat — 140 g
• Peas & carrots (frozen) — 75 g
• Kikkoman teriyaki sauce (thick) — 20 g
• Orange juice (fresh) — 300 g

Meal total: 761 kcal
Protein 46 g | Carbs 115 g | Fat 13 g





MEAL 3

• Danone YoPRO yoghurt (plain) — 250 g
• Weet-Bix — 3 biscuits
• Almond butter (unsalted) — 20 g
• Pineapple — 200 g
• Dates — 25 g

Meal total: 689 kcal
Protein 40 g | Carbs 103 g | Fat 13 g



MEAL 4

• Oats — 130 g
• Whey protein powder — 40 g
• Honey — 30 g
• Staminade (lemon lime) — 60 g

Meal total: 971 kcal
Protein 50 g | Carbs 168 g | Fat 11 g




MEAL 5

• Wokka udon noodles — 220 g
• Chicken breast (raw) — 175 g
• Kikkoman teriyaki sauce (thick) — 20 g
• Coles stir-fry vegetables — 100 g
• Soy sauce — 30 g
• Honey — 10 g
• Cashews — 30 g

Meal total: 837 kcal
Protein 58 g | Carbs 104 g | Fat 21 g






MEAL 6

• Coconut water (unsweetened, not fortified) — 500 g
• Staminade (lemon lime) — 60 g
• Kellogg’s LCM bars (choc chip) — 2 bars

Meal total: 498 kcal
Protein 7 g | Carbs 104 g | Fat 6 g





DAILY TOTALS

• Calories: 4,689 kcal
• Protein: 250 g
• Carbs: 722 g
• Fat: 89 g