Approved Log Testosterone Transformation Log

[Oldmanchops]

LOG UPDATES:

Little update of the last few days. Really enjoying my training at the moment and getting those slight progressive overloads on lifts.

Cardio is becoming easier also and

All sets below are working sets; I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Back Focused Upper along with 15min Cross Trainer at 133bpm

• Chest Supported T Bar Row

67.5kg x 12
67.5kg x 12
67.5kg x 12

• Dumbbell Bent Over Row

50kg x 12
50kg x 12
50kg x 12

• Chest Supported Upper Back Row

100kg x 12
100kg x 12
100kg x 12

• Cable Single Arm Real Delt Lateral Raise

20kg x 15
20kg x 15
20kg x 15

• Seated Cuffed Y Raise

20kg x 10
20kg x 8
20kg x 8
20kg x 6

• Preacher Curls

35kg x 10
35kg x 10
35kg x 10

Legs & Shoulders

• Seated Hamstring Curl

55kg x 10
55kg x 10
55kg x 10
55kg x 10

• Leg Press

220kg x 8
220kg x 8
220kg x 6
170kg x 15

• Bulgarian Spilt Squat

22.5kg x 8
22.5kg x 8
22.5kg x 8

• Leg Extensions

70kg x 12
70kg x 12
70kg x12

• DB Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• Hanging Leg Hip Raise

15x
15x
15x

Active Rest day with Cardio - 30min Cross Trainer at 132bpm

 

[ballin2504]

Hello All,

Little bit of update on the training over the last few days. Lots of volume all week and hitting good numbers. Feeling really good and pushing hard on each set. Always completing to failure on each set. Coach checkin went well and we have dropped cals down to 2994kcals.

We have started on our TRT dose this week, will be good to see what changes happen over the next 8 week block.


Pull Focused Upper - Cardio – 30min at 133bpm on Cross Trainer

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 12

• Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• Calf Raise Leg Press Variation

200kg x 15
200kg x 15
200kg x 15

• - Vaccums

Active Rest Day with 16486 steps completed
Push Focused Upper Day 1 with 15min Cross Trainer @ 136bpm

• Dumbell Chest Incline

40kg x 7
40kg x 7
40kg x 7

• Plate Loaded Chest Press

100kg x 12
100kg x 12
100kg x 12

• Shoulder Width Overhand Tricep Pushdown

70kg x 15
70kg x 15
70kg x 15
70kg x 12

• Cable Fly

45kg x 12
45kg x 12
45kg x 12

• Cable Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• D Handle Cable Curl

35kg x 12
35kg x 12
35kg x 12View attachment 96685View attachment 96686

@Oldmanchops great update man. Keep em coming.

 

[LevButlerov]

LOG UPDATES:

Little update of the last few days. Really enjoying my training at the moment and getting those slight progressive overloads on lifts.

Cardio is becoming easier also and

All sets below are working sets; I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Back Focused Upper along with 15min Cross Trainer at 133bpm

• Chest Supported T Bar Row

67.5kg x 12
67.5kg x 12
67.5kg x 12

• Dumbbell Bent Over Row

50kg x 12
50kg x 12
50kg x 12

• Chest Supported Upper Back Row

100kg x 12
100kg x 12
100kg x 12

• Cable Single Arm Real Delt Lateral Raise

20kg x 15
20kg x 15
20kg x 15

• Seated Cuffed Y Raise

20kg x 10
20kg x 8
20kg x 8
20kg x 6

• Preacher Curls

35kg x 10
35kg x 10
35kg x 10

Legs & Shoulders

• Seated Hamstring Curl

55kg x 10
55kg x 10
55kg x 10
55kg x 10

• Leg Press

220kg x 8
220kg x 8
220kg x 6
170kg x 15

• Bulgarian Spilt Squat

22.5kg x 8
22.5kg x 8
22.5kg x 8

• Leg Extensions

70kg x 12
70kg x 12
70kg x12

• DB Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• Hanging Leg Hip Raise

15x
15x
15x

Active Rest day with Cardio - 30min Cross Trainer at 132bpm

@Oldmanchops cardio easier is key, it means you're getting leaner and faster. The volume on training is high, but you did pre workout cardio?

 

[Oldmanchops]

@Oldmanchops cardio easier is key, it means you're getting leaner and faster. The volume on training is high, but you did pre workout cardio?

@LevButlerov usually a 15min walk on treadmill before workout and then cardio after

 

[25homes]

Good work

 

[LevButlerov]

@LevButlerov usually a 15min walk on treadmill before workout and then cardio after

how much after?

 

[SassyPharmaRep]

Loving the training consistency

 

[Oldmanchops]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the day

 

[LevButlerov]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126

Cardio and training in the books, but I would like to see more about your diet, what are you doing with it?

 

[RoySimpson]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126

@Oldmanchops hows the diet bro? Add that to your log!

 

[Oldmanchops]

Meal Plan: 2998kcal , 243g P, 376g C, 52g F

Meal 1 - 365kcal, 42g P, 23g C, 11g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
2x Slice Lower Carb Bread

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 328kcal, 31g P, 41g C, 4g F
1 Scoop Protein Powder
4x Rices Cakes
2x Kiwifruit

Meal 3 – 493kcal, 46g P, 56gC, 9g F
130g Tuna Steak
250g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 537kcal, 42g P, 61g C, 14g F
150g Light Greek Yoghurt
80g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

Pre workout meal below,

 

[Mobster]

'some slight progressive overloads made but still hitting last weeks numbers if not going over'

Means progress no matter how you write it

 

[stevesmi]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126

@Oldmanchops
this is A+ training
. I like how you keep things organized and consistent, that's why you're going to be successful.

 

[Ulter]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126

Very nice job on these updates.I got a lot of respect for what you're trying to accomplish here. 1 day at a time and 1 week at a time, let's do this.

@Oldmanchops

 

[BodyMonster34]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126

bro i got mad respect for you. but shave that chest off and lose the shorts. we need to see the goods
@Oldmanchops

 

[2Thick]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126

good job on this update. pic looks good man. now from here lets dial everything in and kill it

@Oldmanchops

 

[ceo]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126

bros i like how you tracking everything
this a good reference for future
you gonna get great results trust me on this
@Oldmanchops

 

[ROIDDERS]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126

this is a very nice update man
i got mad respect for what you are doing here. keep up the good work !@Oldmanchops

 

[SassyPharmaRep]

Meal Plan: 2998kcal , 243g P, 376g C, 52g F

Meal 1 - 365kcal, 42g P, 23g C, 11g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
2x Slice Lower Carb Bread

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 328kcal, 31g P, 41g C, 4g F
1 Scoop Protein Powder
4x Rices Cakes
2x Kiwifruit

Meal 3 – 493kcal, 46g P, 56gC, 9g F
130g Tuna Steak
250g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 537kcal, 42g P, 61g C, 14g F
150g Light Greek Yoghurt
80g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

Pre workout meal below,
View attachment 98295

Cereal is undefeated

 

[ballin2504]

Log Updates for this week:
Training is still coming along nicely with some slight progressive overloads made but still hitting last weeks numbers if not going over. Cardio is still being completed 5x week, 3x30min & 2x15mins.

Coach is happy after this weeks checkin, weight has stayed the same but have leaned up a little bit more. Training and nutrition staying the same for another week.

Push Focused Upper Day 2 + Cardio 30mins Cross Trainer at 138bpm

• - Sternal Cable Press

50kg x 12
50kg x 12

• - Incline Smith Machine Press

80kg x 8
80kg x 8
80kg x 8

• - Barbell JM Bench Press

60kg x 10
60kg x 10

• - Overhead EZ Bar Cable Tricep Extension

70kg x 10
70kg x 10
70kg x 10

• - Cabel Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• - Cable Rope Hammer Curls

70kg x 15
70kg x 15
70kg x 12
70kg x 10

Pull Focused Upper + Cardio 30mins Cross Trainer at 138bpm

• - Singel Arm Machine Row

50kg x 12
50kg x 12
50kg x 12

• - Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• - Cable Seated Row

87.5kg x 12
87.5kg x 12
87.5kg x 10

• - Cable Rope Hammer Curls

70kg x 12
70kg x 12
70kg x 12

• - Leg press Calf Raise

225kg x 15
225kg x 15
225kg x 12

• - Vaccums

Active Rest day with 13506 steps completed for the dayView attachment 98125View attachment 98126

@Oldmanchops quality update brother