Approved Log My Nandrotest Testosterone Deca cycle Log

[philmo23]

Arms and shoulders

Hammer curls
10kg x 15
12kg x 15
14kg x 15
18kg x 15

Overhead dumbbell press
18kg x 15
22kg x 12
24kg x 10

Tricep kickback
8kg x 15
10kg x 12
12kg x 10

Ez barbell curls
30kg x 15
30kg x 15
30kg x 15

Reverse tricep pulldown
7.9kg x 12
10.2kg x 12
12.5kg x 15

Face pulls
17kg X 15
19kg X 15
21kg x 15

Bench Dips
20kg x 15
40kg x 15
50kg x 15

Close grip chin ups
3 x 12

Bent over Rear flye
6.8kg x 15
11.4kg x 12
5.5kg x 15

Bicep rope curl drop set
17kg x 15
12.5kg x 15
10.2kg x 15
3.4kg x 15

Tricep rope pulldown drop set
17kg x 15
12.5kg x 15
10.2kg x 15
3.4kg x 15

Lateral raise drop set
10kg x 15
6kg x 15
2kg x 15

20 mins treadmill gentle jog

 

[ballin2504]

Hope all went well

 

[25homes]

Good looks on food

 

[LevButlerov]

Arms and shoulders

Hammer curls
10kg x 15
12kg x 15
14kg x 15
18kg x 15

Overhead dumbbell press
18kg x 15
22kg x 12
24kg x 10

Tricep kickback
8kg x 15
10kg x 12
12kg x 10

Ez barbell curls
30kg x 15
30kg x 15
30kg x 15

Reverse tricep pulldown
7.9kg x 12
10.2kg x 12
12.5kg x 15

Face pulls
17kg X 15
19kg X 15
21kg x 15

Bench Dips
20kg x 15
40kg x 15
50kg x 15

Close grip chin ups
3 x 12

Bent over Rear flye
6.8kg x 15
11.4kg x 12
5.5kg x 15

Bicep rope curl drop set
17kg x 15
12.5kg x 15
10.2kg x 15
3.4kg x 15

Tricep rope pulldown drop set
17kg x 15
12.5kg x 15
10.2kg x 15
3.4kg x 15

Lateral raise drop set
10kg x 15
6kg x 15
2kg x 15

20 mins treadmill gentle jog

@philmo23 hammers to the max with dips I like those 2 in the mix
how you feeling?

 

[philmo23]

Legs and abs

Legs

Hack Squats
45kg x 12
85kg x 12
125kg x 10

Calf raises
40kg x 15
70kg x 12
90kg x 10

Leg extensions
39kg x 15
45kg x 15
52kg x 15

Ab work
Incline sit ups
3 x 20
No pain which is good.

20 mins treadmill gentle jog

 

[Npcclassicphysique champ]

Legs and abs

Legs

Hack Squats
45kg x 12
85kg x 12
125kg x 10

Calf raises
40kg x 15
70kg x 12
90kg x 10

Leg extensions
39kg x 15
45kg x 15
52kg x 15

Ab work
Incline sit ups
3 x 20
No pain which is good.

20 mins treadmill gentle jog

legs and abs perfect mic bro and no pain?
you got a doc appointment or nothing?

 

[stevesmi]

nice job training your legs and your core

 

[Mobster]

Why hack squats and not normal squats etc (hacks kill my knees)

 

[philmo23]

Why hack squats and not normal squats etc (hacks kill my knees)

All the new year warriors have started early in my gym so it was heaving. None of them must have watched YouTube to see how to use the hack squat machine. I do prefer normal squats.

 

[zedhed]

Great job hitting this workout over the weekend.
You won't beat a nice arm workout.

 

[caligirl85]

Bench dips and close grip Chin-ups are perfect together.

Nice balance to everything.

 

[Shrine]

Good to see that you're doing some cardio.
You don't have to do anything. High impact, any type of cardio is good.

 

[Zyglamail]

Leg training is among the hardest, you can do.

I like how you kept it, simple.

 

[Arabian]

Hack squats and calf raises, look really good with leg extensions. And I like how you finish that with some abdominal core strength work,

 

[BookerTNY]

good job taking the time to do some treadmill, gentle jogging.

That goes a long way.

 

[sambee38]

Nice job going into the new year.
You're doing a great job, man.

 

[Austin316]

Very few people do proper squats regardless.

Maybe give them some tips.

 

[Masonic Bodybuilder]

Nice ab work last session.

 

[philmo23]

Chest


Flat bench press barbell
60kg x 15
80kg x 12
100kg x 8
105kg x 3
60kg x 10

Incline bench dumbbell press
24kg x 12
30kg x 12
34kg x 8

Smith machine decline press
30kg x 15
40kg x 12
50kg x 10
30kg x 15

Front cable raises
11.4kg x 12
15.8kg x 12
18.4kg x 12

Flye machine
66kg x 12
79kg x 12
93kg x 12

20 mins treadmill gentle jog with 1 minute sprint intervals every 5th minute

 

[Npcclassicphysique champ]

Chest


Flat bench press barbell
60kg x 15
80kg x 12
100kg x 8
105kg x 3
60kg x 10

Incline bench dumbbell press
24kg x 12
30kg x 12
34kg x 8

Smith machine decline press
30kg x 15
40kg x 12
50kg x 10
30kg x 15

Front cable raises
11.4kg x 12
15.8kg x 12
18.4kg x 12

Flye machine
66kg x 12
79kg x 12
93kg x 12

20 mins treadmill gentle jog with 1 minute sprint intervals every 5th minute

@philmo23 i like smith on the incline, the decline tightens my shoulder, you good with it bro?
how is the game with the ladies lately bro?