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Approved Log First Cycle - Testosterone Enanthate Log

LevButlerov said:
Thats masteron, right now I think we just start slow with testosterone only no need to add extra imo @Testytestysourcey
Click to expand...
Ah interesting, isn't it a "normal" ish* thing to run way more than 100 test with things like that and Tren? Just surprised at it being only 100 when I'm sure whenever I've seen people talk about it, its always like 300-400 test alongside it?
 
Testytestysourcey said:
Ah interesting, isn't it a "normal" ish* thing to run way more than 100 test with things like that and Tren? Just surprised at it being only 100 when I'm sure whenever I've seen people talk about it, its always like 300-400 test alongside it?
Click to expand...
with test you can run more but you dont need tren at your stage @Testytestysourcey it can backfire
 
LevButlerov said:
with test you can run more but you dont need tren at your stage @Testytestysourcey it can backfire
Click to expand...
I was gonna eat and drink all my christmas crap before I got started but since it takes 6 weeks to really kicking, thinking start it basically immediately/mon 29th, whatcha think?
 
Testytestysourcey said:
I was gonna eat and drink all my christmas crap before I got started but since it takes 6 weeks to really kicking, thinking start it basically immediately/mon 29th, whatcha think?
Click to expand...
You can but no alcohol please
 
LevButlerov said:
You can but no alcohol please
Click to expand...
Considering this I pushed it back to today, having not used needles before myself its far more daunting than anything! I did my first this morning tho... I figure I'd take 10mg of aromasin with the next one on thursday and do once every thursday and see how we go from there.
 
Testytestysourcey said:
Considering this I pushed it back to today, having not used needles before myself its far more daunting than anything! I did my first this morning tho... I figure I'd take 10mg of aromasin with the next one on thursday and do once every thursday and see how we go from there.
Click to expand...
lets do it and see :D
 
1000026311.webp

Example of food yesterday my god it's difficult to eat 200g of protein
 
Testytestysourcey said:
Typical fashion, couldn't make the gym today (my car was in for work...) and now it's snowing! Blanketing the UK right now so doubt I'll get to go tomorrow either 😫
Click to expand...
Train at home, 100 push ups 100 squats 100 sit ups and 5 min plank easy :D @Testytestysourcey
 
LevButlerov said:
Train at home, 100 push ups 100 squats 100 sit ups and 5 min plank easy :D @Testytestysourcey
Click to expand...
I've got a in door pullup bar (though its now fused to the paint so I daren't move it lol) but if I lower myself/more seated pos I can use it at least, think i'll have a home day as you say as I'm never getting the car out, I've that and 1 12.5kg dumbbell, I wish I had something I could do dips on tbh
 
Testytestysourcey said:
I've got a in door pullup bar (though its now fused to the paint so I daren't move it lol) but if I lower myself/more seated pos I can use it at least, think i'll have a home day as you say as I'm never getting the car out, I've that and 1 12.5kg dumbbell, I wish I had something I could do dips on tbh
Click to expand...
yes hang on the pull up bar do small pull ups if you can, negatives
and do 100 reps with your dumbbell and push ups etc @Testytestysourcey
 
Testytestysourcey said:
Yeah first time I've managed more than 3, tho next day I did it, it was back to 3 🤣 ill try for the next one, I imagine it'll come out like spaghetti paste though
Click to expand...
you go slow and you'll get there :D
 
Testytestysourcey said:
Can definitely tell the huge uptick in "January, new year new me" folks in the gym already! Its already bad enough sometimes to get on machines.

As I was looking at those cutting mixes most look like there done with Test C vs E, and thus more pin days needed, any reasons for this?
Click to expand...
yes new year regulation @Testytestysourcey
which cutting mixes you mean?
Testytestysourcey said:
Must admit i feel like a fat bastard eating so much, constantly bloated etc
Click to expand...
ae you taking digestive aids?
 

Machineme12x3
Machine or Dumbbell Flat​
x
Machine55kg HAF12x3
Machinex
Dumbbell Angle Bench20kg HAF/sweat..12x1 10x1 9.5x1
Machine or Dumbbellx
Dumbbell Angle Bench17.5kg10x3
Dumbbell12.5kg12x3
Machine or Dumbbellx
Cable Bar60kg HAF10x3
Machinex
20x3
15inc 3.1kph 30mins​

[td]
12/1/26

[/td]​
[td]
PUSH​


[/td]
[td]
Dips​


[/td]
[td]
Bench Press​


[/td]
[td]
OR​


[/td]
[td]
Chest Press Wide​


[/td]
[td]
Chest Press Normal​


[/td]
[td]
Incline Press​


[/td]
[td]
Pec Fly​


[/td]
[td]
Chest Fly​


[/td]
[td]
Lateral Raises (EA)​


[/td]
[td]
OR​


[/td]
[td]
Shoulder Press​


[/td]
[td]
Triceps Pushdown​


[/td]
[td]
Abdominator​


[/td]
[td]
OR​


[/td]
[td]
CoreAbsMachine​


[/td]​
[td]
7

[/td]​
[td]
Cardio​


[/td]​



Middle - Negend - zero energyme/negs2x1 / 5x1
Middle - Machineme/negs4.5-5x1 / 3x1 8x2
Wide - Machine
Machine70kg
12x1 10x1 (sweat grip..) 8x1​
Middle chin upnone free
Wide pull up
Dumbbell15kg
8x1 (lost count) 10x1 8x1​
Helps for pullup
Dumbbell straight up and in​
Angle Bench (chin clear)skip no bench
Dumbbell25kg12x3
Machinenone free
20x3
no treadmillsbike..lvl10 30min 45avg

[td]
PULL​


[/td]
[td]
​


[/td]
[td]
Pick one..​


[/td]​
[td]See Below[/td]
[td]
Chinups​


[/td]
[td]
OR​


[/td]
[td]
Pull-ups​


[/td]
[td]
Pull-ups​


[/td]​
[td]Pull inwards ^[/td]
[td]
Seated Row Pull​


[/td]
[td]
Lat pulldown​


[/td]
[td]
Lat pulldown​


[/td]
[td]
Hammer Curls​


[/td]
[td]
Do above first​


[/td]
[td]
Hammer Curles Reverse​


[/td]
[td]
Dumbell Row​


[/td]
[td]
OR​


[/td]​
[td][/td]
[td]
​


[/td]​
[td][/td]
[td]
​


[/td]
[td]
Shrugs​


[/td]
[td]
Abdominator​


[/td]
[td]
OR​


[/td]
[td]
CoreAbsMachine​


[/td]​
[td]
7

[/td]​
[td]
Cardio​


[/td]​

Never have I seen the gym as busy as it was today, could barely get on anything! Even the treadmils were all busy (and theres 10 of em!)

The formatting on this looked 10000x better before I pressed send...
 
Testytestysourcey said:
Machineme12x3
Machine or Dumbbell Flat​
x
Machine55kg HAF12x3
Machinex
Dumbbell Angle Bench20kg HAF/sweat..12x1 10x1 9.5x1
Machine or Dumbbellx
Dumbbell Angle Bench17.5kg10x3
Dumbbell12.5kg12x3
Machine or Dumbbellx
Cable Bar60kg HAF10x3
Machinex
20x3
15inc 3.1kph 30mins​

[td]
12/1/26

[/td]​
[td]
PUSH​


[/td]
[td]
Dips​


[/td]
[td]
Bench Press​


[/td]
[td]
OR​


[/td]
[td]
Chest Press Wide​


[/td]
[td]
Chest Press Normal​


[/td]
[td]
Incline Press​


[/td]
[td]
Pec Fly​


[/td]
[td]
Chest Fly​


[/td]
[td]
Lateral Raises (EA)​


[/td]
[td]
OR​


[/td]
[td]
Shoulder Press​


[/td]
[td]
Triceps Pushdown​


[/td]
[td]
Abdominator​


[/td]
[td]
OR​


[/td]
[td]
CoreAbsMachine​


[/td]​
[td]
7

[/td]​
[td]
Cardio​


[/td]​



Middle - Negend - zero energyme/negs2x1 / 5x1
Middle - Machineme/negs4.5-5x1 / 3x1 8x2
Wide - Machine
Machine70kg
12x1 10x1 (sweat grip..) 8x1​
Middle chin upnone free
Wide pull up
Dumbbell15kg
8x1 (lost count) 10x1 8x1​
Helps for pullup
Dumbbell straight up and in​
Angle Bench (chin clear)skip no bench
Dumbbell25kg12x3
Machinenone free
20x3
no treadmillsbike..lvl10 30min 45avg

[td]
PULL​


[/td]
[td]
​


[/td]
[td]
Pick one..​


[/td]​
[td]See Below[/td]
[td]
Chinups​


[/td]
[td]
OR​


[/td]
[td]
Pull-ups​


[/td]
[td]
Pull-ups​


[/td]​
[td]Pull inwards ^[/td]
[td]
Seated Row Pull​


[/td]
[td]
Lat pulldown​


[/td]
[td]
Lat pulldown​


[/td]
[td]
Hammer Curls​


[/td]
[td]
Do above first​


[/td]
[td]
Hammer Curles Reverse​


[/td]
[td]
Dumbell Row​


[/td]
[td]
OR​


[/td]​
[td][/td]
[td]
​


[/td]​
[td][/td]
[td]
​


[/td]
[td]
Shrugs​


[/td]
[td]
Abdominator​


[/td]
[td]
OR​


[/td]
[td]
CoreAbsMachine​


[/td]​
[td]
7

[/td]​
[td]
Cardio​


[/td]​

Never have I seen the gym as busy as it was today, could barely get on anything! Even the treadmils were all busy (and theres 10 of em!)

The formatting on this looked 10000x better before I pressed send...
Click to expand...
something wrong with formatting, where did you copy this?
 
LevButlerov said:
those have high pip, why dont you get single gear? @Testytestysourcey meaning 1 compound per vial and use PSL faster shipping

for digestive aids get probiotics digestive enzymes psyllium husk
Click to expand...
It was more the thought of less faf if everything is just in one vial,

Id copy and pasted the cells from excel and it looks perfect in the editor window, then you press post and it completely destroys it
 
Testytestysourcey said:
It was more the thought of less faf if everything is just in one vial,

Id copy and pasted the cells from excel and it looks perfect in the editor window, then you press post and it completely destroys it
Click to expand...
its not less its actually more pain on the pip and you're new, you're better off with single vials @Testytestysourcey
 
Must admit I'm still skeptical of getting any results honestly! Re pip tbh I had it the very first pin but haven't had it since but at least I know what it feels like (like a good kick in the ass lol)

With test c and the others that seem to recommend pinning EOD, do people just hit mon/wed/Fri skipping the weekend or just roll with it so mon/wed/fri/sun/tues/thurs/sat etc? That initial pin fear has completely gone now 🤣
 
Testytestysourcey said:
Must admit I'm still skeptical of getting any results honestly! Re pip tbh I had it the very first pin but haven't had it since but at least I know what it feels like (like a good kick in the ass lol)

With test c and the others that seem to recommend pinning EOD, do people just hit mon/wed/Fri skipping the weekend or just roll with it so mon/wed/fri/sun/tues/thurs/sat etc? That initial pin fear has completely gone now 🤣
Click to expand...
you should roll with pinning eod even if changes mon/wed/fri > sun/tue/thur etc
 
Ask ChatGPT to format it for me lets see how it comes out...:

📅 12/1/26​

PUSH​

Dips (Machine)
• me – 12×3
Chest Press – Wide (Machine)
• 55kg (HAF) – 12×3
Incline Press (DB / Angle Bench)
• 20kg (HAF / sweat..) – 12×1, 10×1, 9.5×1
Chest Fly (DB / Angle Bench)
• 17.5kg – 10×3
Lateral Raises (DB – Each Arm)
• 12.5kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg (HAF) – 10×3
Core Abs Machine
• Level 7 – 20×3
Cardio
• Incline 15, 3.1 kph – 30 mins

📅 13/1/26​

PULL​

Chin-Ups (Middle – Negatives)
• me / negs – 2×1 / 5×1
• Comment: Ended with zero energy
Pull-Ups (Middle – Machine)
• me / negs – 4.5–5×1 / 3×1, 8×2
Seated Row Pull (Machine)
• 70kg – 12×1, 10×1 (sweat grip..), 8×1
Hammer Curls (DB)
• 15kg – 8×1 (lost count), 10×1, 8×1
• Note: Do before pull-ups (helps)
Shrugs (DB)
• 25kg – 12×3
Abdominator (Machine)
• none free
Cardio
• Bike – Level 10 (No Treadmills avail)
• 30 mins (45 avg)

📅 14/1/26​

LEGS - SKIP - HAIRCUT..​

📅 15/1/26 – 08:30​

PUSH​

Dips (Machine)
• me – 12×3
Chest Press – Wide (Machine)
• 55kg (HAF) – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Pec Fly (Machine)
• 65kg (knackered) – 8×3
Chest Fly (DB / Angle Bench)
• 17.5kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×1, 10×1 (HAF), 8×1
Abdominator (Machine)
• 80kg – 12×3
 
Testytestysourcey said:
Ask ChatGPT to format it for me lets see how it comes out...:

📅 12/1/26​

PUSH​

Dips (Machine)
• me – 12×3
Chest Press – Wide (Machine)
• 55kg (HAF) – 12×3
Incline Press (DB / Angle Bench)
• 20kg (HAF / sweat..) – 12×1, 10×1, 9.5×1
Chest Fly (DB / Angle Bench)
• 17.5kg – 10×3
Lateral Raises (DB – Each Arm)
• 12.5kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg (HAF) – 10×3
Core Abs Machine
• Level 7 – 20×3
Cardio
• Incline 15, 3.1 kph – 30 mins

📅 13/1/26​

PULL​

Chin-Ups (Middle – Negatives)
• me / negs – 2×1 / 5×1
• Comment: Ended with zero energy
Pull-Ups (Middle – Machine)
• me / negs – 4.5–5×1 / 3×1, 8×2
Seated Row Pull (Machine)
• 70kg – 12×1, 10×1 (sweat grip..), 8×1
Hammer Curls (DB)
• 15kg – 8×1 (lost count), 10×1, 8×1
• Note: Do before pull-ups (helps)
Shrugs (DB)
• 25kg – 12×3
Abdominator (Machine)
• none free
Cardio
• Bike – Level 10 (No Treadmills avail)
• 30 mins (45 avg)

📅 14/1/26​

LEGS - SKIP - HAIRCUT..​

📅 15/1/26 – 08:30​

PUSH​

Dips (Machine)
• me – 12×3
Chest Press – Wide (Machine)
• 55kg (HAF) – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Pec Fly (Machine)
• 65kg (knackered) – 8×3
Chest Fly (DB / Angle Bench)
• 17.5kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×1, 10×1 (HAF), 8×1
Abdominator (Machine)
• 80kg – 12×3
Click to expand...
chatgpt is horrible :( I hate Ai such a mess @Testytestysourcey and it lies all the time maybe you put one thing in and another came out

dips you did the dips yourself?
 
LevButlerov said:
chatgpt is horrible :( I hate Ai such a mess @Testytestysourcey and it lies all the time maybe you put one thing in and another came out

dips you did the dips yourself?
Click to expand...
Yeah "me" on it just means my own weight etc, honestly not sure where to go with them, assuming I'm firing on all cylinders I can hit 3 sets of 12 every push day (60second between), how else can I move these forward? Do more sets or something? or go to 15 reps? or maybe keep doing sets until failure? Don't have belt so can't really add weight to myself etc
 
Testytestysourcey said:
Yeah "me" on it just means my own weight etc, honestly not sure where to go with them, assuming I'm firing on all cylinders I can hit 3 sets of 12 every push day (60second between), how else can I move these forward? Do more sets or something? or go to 15 reps? or maybe keep doing sets until failure? Don't have belt so can't really add weight to myself etc
Click to expand...
if you can do more reps to failure go for it, dips, push ups, pull ups, sissy squats, planks, max them out, they are functional strength @Testytestysourcey
 

📅 19/1/26​

PUSH​

Dips (Machine)
• 5th
• me / knackered – 12×1, 5×2

Chest Press – Wide (Machine)
• 55kg – 12×3

Incline Press (DB / Angle Bench)
• 1st
• 20kg – 12×3

Incline Press (DB / Angle Bench)
• 20kg – 12×1, 10×1, 8×1

Lateral Raises (DB – Each Arm)
• 15kg (HAF) – 12×1, 10×2

Triceps Pushdown (Cable Bar)
• 60kg – 12×2, 10×1
Abdominator (Machine)
• 1st
• 85kg – 12×2, 10×1

Core Abs Machine
• 2nd
• Level 7 – 20×2, 15×1

Treadmill
• Incline 15
• Avg 3.1
• 30 mins

📅 20/1/26​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 4.5×1, 4×1, 8×2

Seated Row Pull (Machine)
• 70kg (HAF) – 12×2, 10×1

Hammer Curls (DB)
• 15kg – 12×1, 8×1, 7×1
• Note: Do before pull-ups (helps)

Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3

Face Pulls (Low – Cable Rope)
• 70kg / 80kg – 12×1 / 12×2

Shrugs (DB)
• 27.5kg – 12×3 (grip!)

Core Abs Machine
• Level 7 – 20×3

Cardio
• Row machine – 30 mins
• Avg 25 m/s – 5678 m

📅 21/1/26​

LEGS​

Goblet Squat (DB)
• 20kg – 12×3

Calf Raises
• Bodyweight / Dumbbell
• 20kg – 12×3

Leg Press (Machine)
• Busy

Leg Extension (Machine)
• Position 1
• 70kg – 12×3

Step-Ups (DB) - skip

Cardio
• Incline 15
• 3.2 kph – 30 mins

Abdominator (Machine)
• 80kg – 12×3

Core Abs Machine
• Level 7 – 20×3

Once again can't go for my 2nd push day this week as my fuckin CAR is still having issues FFS!
Btw any tips for getting the last 1ml out of the vial when the time comes? Looks like it'd be a nightmare.
 
Testytestysourcey said:

📅 19/1/26​

PUSH​

Dips (Machine)
• 5th
• me / knackered – 12×1, 5×2

Chest Press – Wide (Machine)
• 55kg – 12×3

Incline Press (DB / Angle Bench)
• 1st
• 20kg – 12×3

Incline Press (DB / Angle Bench)
• 20kg – 12×1, 10×1, 8×1

Lateral Raises (DB – Each Arm)
• 15kg (HAF) – 12×1, 10×2

Triceps Pushdown (Cable Bar)
• 60kg – 12×2, 10×1
Abdominator (Machine)
• 1st
• 85kg – 12×2, 10×1

Core Abs Machine
• 2nd
• Level 7 – 20×2, 15×1

Treadmill
• Incline 15
• Avg 3.1
• 30 mins

📅 20/1/26​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 4.5×1, 4×1, 8×2

Seated Row Pull (Machine)
• 70kg (HAF) – 12×2, 10×1

Hammer Curls (DB)
• 15kg – 12×1, 8×1, 7×1
• Note: Do before pull-ups (helps)

Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3

Face Pulls (Low – Cable Rope)
• 70kg / 80kg – 12×1 / 12×2

Shrugs (DB)
• 27.5kg – 12×3 (grip!)

Core Abs Machine
• Level 7 – 20×3

Cardio
• Row machine – 30 mins
• Avg 25 m/s – 5678 m

📅 21/1/26​

LEGS​

Goblet Squat (DB)
• 20kg – 12×3

Calf Raises
• Bodyweight / Dumbbell
• 20kg – 12×3

Leg Press (Machine)
• Busy

Leg Extension (Machine)
• Position 1
• 70kg – 12×3

Step-Ups (DB) - skip

Cardio
• Incline 15
• 3.2 kph – 30 mins

Abdominator (Machine)
• 80kg – 12×3

Core Abs Machine
• Level 7 – 20×3

Once again can't go for my 2nd push day this week as my fuckin CAR is still having issues FFS!
Btw any tips for getting the last 1ml out of the vial when the time comes? Looks like it'd be a nightmare.
Click to expand...
volume seems good but how does your macros look?

on the 1ml sometimes hard you need to turn the vial over and see if you can pull out
 
LevButlerov said:
volume seems good but how does your macros look?

on the 1ml sometimes hard you need to turn the vial over and see if you can pull out
Click to expand...
Boy is it difficult to keep the calories high, on average yeah I'm probably at 175g of protein but some days, I'm hitting 3000 calories, some days 2100ish where I'm so frickin full already.

Figure it might be worth throwing on a small run of anavar or winstrol towards the end for a few weeks (If I continue with no sides), whatcha think?
 

📅 23/1/26​

PUSH​

Dips (Machine)
• me – 12×3, 11×1, 8×1

Chest Press – Wide (Machine)
• 57.5kg – 12×3, 10×1

Incline Press (DB / Angle Bench)
• 20kg – 12×2, 10×1

Chest Fly (DB / Angle Bench)
• 20kg – 10×1, 8×2

Lateral Raises (DB – Each Arm)
• 12.5kg – 12×2, 10×1

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 3.5×1, 4×1, 8×2

Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3

Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1

Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3

Shrugs (DB)
• 27.5kg – 12×3

Abdominator (Machine)
• 80kg – 12×3, 10×1, 8×1

Core Abs Machine
• Busy

Treadmill
• Incline 15
• Avg 3.2
• 30 mins
 
Testytestysourcey said:
Boy is it difficult to keep the calories high, on average yeah I'm probably at 175g of protein but some days, I'm hitting 3000 calories, some days 2100ish where I'm so frickin full already.

Figure it might be worth throwing on a small run of anavar or winstrol towards the end for a few weeks (If I continue with no sides), whatcha think?
Click to expand...
I think pre workout sublingual anavar is on the table for sure
 
Testytestysourcey said:
View attachment 171999View attachment 172000getting to 3k is so difficult considering how much I've eaten today!
Click to expand...

Testytestysourcey said:

📅 23/1/26​

PUSH​

Dips (Machine)
• me – 12×3, 11×1, 8×1

Chest Press – Wide (Machine)
• 57.5kg – 12×3, 10×1

Incline Press (DB / Angle Bench)
• 20kg – 12×2, 10×1

Chest Fly (DB / Angle Bench)
• 20kg – 10×1, 8×2

Lateral Raises (DB – Each Arm)
• 12.5kg – 12×2, 10×1

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 3.5×1, 4×1, 8×2

Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3

Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1

Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3

Shrugs (DB)
• 27.5kg – 12×3

Abdominator (Machine)
• 80kg – 12×3, 10×1, 8×1

Core Abs Machine
• Busy

Treadmill
• Incline 15
• Avg 3.2
• 30 mins
Click to expand...
Much better protein #s here.
 
stevesmi said:
@Testytestysourcey you've eaten a lot but I'm not an 'if it fits your macros' person. I would rather you get high-quality foods and eat less than eat more and get low-quality foods.
Click to expand...
Definitely eating a million times better than i was before i started thats for sure, I would never have thought eating so much was so difficult 🤣
 
Testytestysourcey said:
Definitely eating a million times better than i was before i started thats for sure, I would never have thought eating so much was so difficult 🤣
Click to expand...
My advice is to eat a cleaner diet. It will feed your muscles and help your overall body health much better than just trying to eat a lot of food and not focusing on nutritious food.
 
Testytestysourcey said:
Might make a plan to fit it in as part of the last 6 weeks of the run then, tbc mind you since id have to order them
Click to expand...
I would try it and see for 4 weeks though
 
Testytestysourcey said:

📅 23/1/26​

PUSH​

Dips (Machine)
• me – 12×3, 11×1, 8×1

Chest Press – Wide (Machine)
• 57.5kg – 12×3, 10×1

Incline Press (DB / Angle Bench)
• 20kg – 12×2, 10×1

Chest Fly (DB / Angle Bench)
• 20kg – 10×1, 8×2

Lateral Raises (DB – Each Arm)
• 12.5kg – 12×2, 10×1

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 3.5×1, 4×1, 8×2

Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3

Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1

Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3

Shrugs (DB)
• 27.5kg – 12×3

Abdominator (Machine)
• 80kg – 12×3, 10×1, 8×1

Core Abs Machine
• Busy

Treadmill
• Incline 15
• Avg 3.2
• 30 mins
Click to expand...
Your workouts look really good on the pulling split. @Testytestysourcey I like that you're hitting the hammer curls and dumbbell rows. That's really good, along with the treadmill.
 
Testytestysourcey said:

📅 23/1/26​

PUSH​

Dips (Machine)
• me – 12×3, 11×1, 8×1

Chest Press – Wide (Machine)
• 57.5kg – 12×3, 10×1

Incline Press (DB / Angle Bench)
• 20kg – 12×2, 10×1

Chest Fly (DB / Angle Bench)
• 20kg – 10×1, 8×2

Lateral Raises (DB – Each Arm)
• 12.5kg – 12×2, 10×1

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 3.5×1, 4×1, 8×2

Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3

Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1

Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3

Shrugs (DB)
• 27.5kg – 12×3

Abdominator (Machine)
• 80kg – 12×3, 10×1, 8×1

Core Abs Machine
• Busy

Treadmill
• Incline 15
• Avg 3.2
• 30 mins
Click to expand...
@Testytestysourcey this is a great workout routine right here. I like the push and pull layout. Good job, also hitting your core.
 
Testytestysourcey said:

📅 23/1/26​

PUSH​

Dips (Machine)
• me – 12×3, 11×1, 8×1

Chest Press – Wide (Machine)
• 57.5kg – 12×3, 10×1

Incline Press (DB / Angle Bench)
• 20kg – 12×2, 10×1

Chest Fly (DB / Angle Bench)
• 20kg – 10×1, 8×2

Lateral Raises (DB – Each Arm)
• 12.5kg – 12×2, 10×1

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 3.5×1, 4×1, 8×2

Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3

Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1

Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3

Shrugs (DB)
• 27.5kg – 12×3

Abdominator (Machine)
• 80kg – 12×3, 10×1, 8×1

Core Abs Machine
• Busy

Treadmill
• Incline 15
• Avg 3.2
• 30 mins
Click to expand...
Nice job on the treadmill and the hammer curls. That's a good pulling mix. And then on your push day my favorites are the lateral raises. @Testytestysourcey
 
Testytestysourcey said:

📅 23/1/26​

PUSH​

Dips (Machine)
• me – 12×3, 11×1, 8×1

Chest Press – Wide (Machine)
• 57.5kg – 12×3, 10×1

Incline Press (DB / Angle Bench)
• 20kg – 12×2, 10×1

Chest Fly (DB / Angle Bench)
• 20kg – 10×1, 8×2

Lateral Raises (DB – Each Arm)
• 12.5kg – 12×2, 10×1

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 3.5×1, 4×1, 8×2

Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3

Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1

Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3

Shrugs (DB)
• 27.5kg – 12×3

Abdominator (Machine)
• 80kg – 12×3, 10×1, 8×1

Core Abs Machine
• Busy

Treadmill
• Incline 15
• Avg 3.2
• 30 mins
Click to expand...
@Testytestysourcey really nice training update man. Keep it up
 
What a shit month, weathers so bad here in the UK for weeks now, lost part of my lean-to's roof this morning, drenched from walking back from the garage, car's issues seem never ending, its been twice the last 2 weeks now its time for its MOT and its burning oil like a fucker for some reason! If I wasn't on a cycle this is the kind of bullshit that says fuck it give me a beer after work.

Worst still I've got an outdoor astro event to goto on friday... doubt ill be seeing shit!
1769506660285.webp
 
Testytestysourcey said:
What a shit month, weathers so bad here in the UK for weeks now, lost part of my lean-to's roof this morning, drenched from walking back from the garage, car's issues seem never ending, its been twice the last 2 weeks now its time for its MOT and its burning oil like a fucker for some reason! If I wasn't on a cycle this is the kind of bullshit that says fuck it give me a beer after work.

Worst still I've got an outdoor astro event to goto on friday... doubt ill be seeing shit!
View attachment 174038
Click to expand...
bad weather you need to train inside, can you? :D @Testytestysourcey
 
While I did go yesterday, it was a complete fucking disaster, got to the gym, literally walked through the door/scanned my car, realised fuck, didn't bring my phone to track what I'm doing, didn't bring water, was still wearing my PJ's shorts....roughly what I did from memory...

📅 26/1/26​

PUSH​

Dips (Machine)
• me – 12×4, 8×1

Chest Press – Normal (Machine)
• 57.5kg / 60kg – 12×1, 12×1, 8×1

Incline Press (DB / Angle Bench)
• 20kg – 12×3

Chest Fly (DB / Angle Bench)
• 20kg – 8×3

Lateral Raises (DB – Each Arm)
• 15kg – 10×3

Abdominator (Machine)
• 85kg – 12×1, 10×2

Core Abs Machine
• Level 7 – 20×3

Treadmill
• Incline 15
• Avg 3.2
• 30 mins
 
Testytestysourcey said:
I've a door pullup bar (but I'd have to hold my legs up or out since the door is normal door sized here in the UK which is pretty low vs my height) other than that I've only 1 12kg dumbell.
Click to expand...
Speaking of this, I'm fucked for going gym today and tomorrow... no car ffs, aint walking 30mins in rain to get there either so I guess home attempt it is :(
 
To cover todays with a home workout (it kinda sucked but better than nothing i guess, this week is a bit of a write off...) this will be my first time I haven't been able to go on tues/weds/thurs/fri since the one week at Christmas (since it was shut) :O hope the next week isn't awful with the missing week...

📅 27/1/26 – Home Workout​

UPPER BODY​

Pull-Ups (Door Bar)
• me / negs – 4×1 / 4×1, 8×2

Chin-Ups (Door Bar)
• me / negs – 3×1 / 5×1, 8×2

Curls (DB)
• 12.5kg – 12×3

1-Arm Chest Press (DB) (with these being on my sofa/no bench they kinda suck/don't feel like a proper one)
• 12.5kg – 15×2 / 15×2

1-Arm Chest Fly (DB) (with these being on my sofa/no bench they kinda suck/don't feel like a proper one)
• 12.5kg – 15×3 / 15×3

Overhead Triceps (DB)
• 12.5kg – 15×3
 
Testytestysourcey said:
I've a door pullup bar (but I'd have to hold my legs up or out since the door is normal door sized here in the UK which is pretty low vs my height) other than that I've only 1 12kg dumbell.
Click to expand...
100 push ups
100 sit ups
100 sissy squats
5min plank
easy try this to start @Testytestysourcey
 
Testytestysourcey said:
To cover todays with a home workout (it kinda sucked but better than nothing i guess, this week is a bit of a write off...) this will be my first time I haven't been able to go on tues/weds/thurs/fri since the one week at Christmas (since it was shut) :O hope the next week isn't awful with the missing week...

📅 27/1/26 – Home Workout​

UPPER BODY​

Pull-Ups (Door Bar)
• me / negs – 4×1 / 4×1, 8×2

Chin-Ups (Door Bar)
• me / negs – 3×1 / 5×1, 8×2

Curls (DB)
• 12.5kg – 12×3

1-Arm Chest Press (DB) (with these being on my sofa/no bench they kinda suck/don't feel like a proper one)
• 12.5kg – 15×2 / 15×2

1-Arm Chest Fly (DB) (with these being on my sofa/no bench they kinda suck/don't feel like a proper one)
• 12.5kg – 15×3 / 15×3

Overhead Triceps (DB)
• 12.5kg – 15×3
Click to expand...
Good perfect home training to start :D @Testytestysourcey
 
Testytestysourcey said:
So I just scrapped the bottom of the barrel for the last drips of my 10ml vial, I must have been slightly over estimating the 1ml mark each time since I got maybe 0.5ml from that which is now empty (I've only done 8ml worth of pins out of it).
Click to expand...
do you have some pics of what you are using? @Testytestysourcey
 

📅 2/2/26​

PUSH​

Dips (Machine)
• me – last set dead – 12×3
Chest Press – Wide (Machine)
• none free
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Chest Fly (DB / Angle Bench)
• 20kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3

CARDIO​

Treadmill
• 15% incline
• 3.1 kph
• 30 mins

FFS I had a great day starting out in the gym today, most pullup I've ever done then pulled a fucking muscle just STRETCHING to reach some bar on a row machine..........

📅 03/02/26 – 17:25​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 6×1, 3×1, 2×1 / 2×1, 5×1, 6×1
Seated Row Pull (Machine)
• 70kg (HAF, sweat slip..) – 12×1, 8×1, 12×1
• Note: tissue used for grip
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×2, 8×1
• Comment: minor row pain from row below
Hammer Curls (DB)
• 15kg – 12×1, 11×1, 8×1
• Note: Do before pull-ups (helps)
Row Machine
• Nothing else free
• 30kg each side – 12×3
• Comment: inner bar / outer one pulled right side?
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3
• Comment: hurts from above row (under/right of right breast)

CARDIO​

Cross Trainer
• Level 5
• 30 mins
• No treadmills free...

Now I'm wondering if I should even attempt the gym weds/thurs/fri or not.... or just turn up and do something "light" maybe, think thats what I roughly did last time for a few weeks till it healed...?

Imagine this red bit on this picture which wraps round the body under the right pec part...
1770146169449.webp
 
Testytestysourcey said:

📅 2/2/26​

PUSH​

Dips (Machine)
• me – last set dead – 12×3
Chest Press – Wide (Machine)
• none free
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Chest Fly (DB / Angle Bench)
• 20kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3

CARDIO​

Treadmill
• 15% incline
• 3.1 kph
• 30 mins

FFS I had a great day starting out in the gym today, most pullup I've ever done then pulled a fucking muscle just STRETCHING to reach some bar on a row machine..........

📅 03/02/26 – 17:25​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 6×1, 3×1, 2×1 / 2×1, 5×1, 6×1
Seated Row Pull (Machine)
• 70kg (HAF, sweat slip..) – 12×1, 8×1, 12×1
• Note: tissue used for grip
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×2, 8×1
• Comment: minor row pain from row below
Hammer Curls (DB)
• 15kg – 12×1, 11×1, 8×1
• Note: Do before pull-ups (helps)
Row Machine
• Nothing else free
• 30kg each side – 12×3
• Comment: inner bar / outer one pulled right side?
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3
• Comment: hurts from above row (under/right of right breast)

CARDIO​

Cross Trainer
• Level 5
• 30 mins
• No treadmills free...

Now I'm wondering if I should even attempt the gym weds/thurs/fri or not.... or just turn up and do something "light" maybe, think thats what I roughly did last time for a few weeks till it healed...?

Imagine this red bit on this picture which wraps round the body under the right pec part...
View attachment 178078
Click to expand...
Good push day :D right chest pain its possible you pulled something, how about deloading upper body?
 
Testytestysourcey said:

📅 2/2/26​

PUSH​

Dips (Machine)
• me – last set dead – 12×3
Chest Press – Wide (Machine)
• none free
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Chest Fly (DB / Angle Bench)
• 20kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3

CARDIO​

Treadmill
• 15% incline
• 3.1 kph
• 30 mins

FFS I had a great day starting out in the gym today, most pullup I've ever done then pulled a fucking muscle just STRETCHING to reach some bar on a row machine..........

📅 03/02/26 – 17:25​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 6×1, 3×1, 2×1 / 2×1, 5×1, 6×1
Seated Row Pull (Machine)
• 70kg (HAF, sweat slip..) – 12×1, 8×1, 12×1
• Note: tissue used for grip
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×2, 8×1
• Comment: minor row pain from row below
Hammer Curls (DB)
• 15kg – 12×1, 11×1, 8×1
• Note: Do before pull-ups (helps)
Row Machine
• Nothing else free
• 30kg each side – 12×3
• Comment: inner bar / outer one pulled right side?
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3
• Comment: hurts from above row (under/right of right breast)

CARDIO​

Cross Trainer
• Level 5
• 30 mins
• No treadmills free...

Now I'm wondering if I should even attempt the gym weds/thurs/fri or not.... or just turn up and do something "light" maybe, think thats what I roughly did last time for a few weeks till it healed...?

Imagine this red bit on this picture which wraps round the body under the right pec part...
View attachment 178078
Click to expand...
@Testytestysourcey I recently re-aggravated my shoulder and, like a dumbass, I still trained my upper body, which was a huge mistake. Now I'm still hurting. If I had just rested it, I probably would be good to go right now so don't make my same mistake.
 
FFS I had a great day starting out in the gym today, most pullup I've ever done then pulled a fucking muscle just STRETCHING to reach some bar on a row machine..........

I had the slightest pull ironically after heavy squats last week in my upper right lat. A pull isn't a tear. It'll be fine in days
 
Testytestysourcey said:

📅 2/2/26​

PUSH​

Dips (Machine)
• me – last set dead – 12×3
Chest Press – Wide (Machine)
• none free
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Chest Fly (DB / Angle Bench)
• 20kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3

CARDIO​

Treadmill
• 15% incline
• 3.1 kph
• 30 mins

FFS I had a great day starting out in the gym today, most pullup I've ever done then pulled a fucking muscle just STRETCHING to reach some bar on a row machine..........

📅 03/02/26 – 17:25​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 6×1, 3×1, 2×1 / 2×1, 5×1, 6×1
Seated Row Pull (Machine)
• 70kg (HAF, sweat slip..) – 12×1, 8×1, 12×1
• Note: tissue used for grip
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×2, 8×1
• Comment: minor row pain from row below
Hammer Curls (DB)
• 15kg – 12×1, 11×1, 8×1
• Note: Do before pull-ups (helps)
Row Machine
• Nothing else free
• 30kg each side – 12×3
• Comment: inner bar / outer one pulled right side?
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3
• Comment: hurts from above row (under/right of right breast)

CARDIO​

Cross Trainer
• Level 5
• 30 mins
• No treadmills free...

Now I'm wondering if I should even attempt the gym weds/thurs/fri or not.... or just turn up and do something "light" maybe, think thats what I roughly did last time for a few weeks till it healed...?

Imagine this red bit on this picture which wraps round the body under the right pec part...
View attachment 178078
Click to expand...
Bros, I'm no doctor but it seems like you probably strained your muscle a little bit. Hopefully it's nothing too bad and it can recover on its own. Maybe give it a week or two break. @Testytestysourcey
 
Testytestysourcey said:

📅 2/2/26​

PUSH​

Dips (Machine)
• me – last set dead – 12×3
Chest Press – Wide (Machine)
• none free
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Chest Fly (DB / Angle Bench)
• 20kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3

CARDIO​

Treadmill
• 15% incline
• 3.1 kph
• 30 mins

FFS I had a great day starting out in the gym today, most pullup I've ever done then pulled a fucking muscle just STRETCHING to reach some bar on a row machine..........

📅 03/02/26 – 17:25​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 6×1, 3×1, 2×1 / 2×1, 5×1, 6×1
Seated Row Pull (Machine)
• 70kg (HAF, sweat slip..) – 12×1, 8×1, 12×1
• Note: tissue used for grip
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×2, 8×1
• Comment: minor row pain from row below
Hammer Curls (DB)
• 15kg – 12×1, 11×1, 8×1
• Note: Do before pull-ups (helps)
Row Machine
• Nothing else free
• 30kg each side – 12×3
• Comment: inner bar / outer one pulled right side?
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3
• Comment: hurts from above row (under/right of right breast)

CARDIO​

Cross Trainer
• Level 5
• 30 mins
• No treadmills free...

Now I'm wondering if I should even attempt the gym weds/thurs/fri or not.... or just turn up and do something "light" maybe, think thats what I roughly did last time for a few weeks till it healed...?

Imagine this red bit on this picture which wraps round the body under the right pec part...
View attachment 178078
Click to expand...
A rule of thumb is if it hurts then lay off of it. @Testytestysourcey hopefully it's not too bad and hopefully it gets better soon. Make sure you're using your peptides.
 
Testytestysourcey said:
I will turn up least for the rest of the week but as you say do a deload run instead, real shame as I was happy with being able to do more pullups for the first time as well!
Click to expand...
@Testytestysourcey just train your legs a little bit. Let your upper body rest. You don't want to put too much pressure on it. You'll end up tearing it more.
 
Testytestysourcey said:

📅 2/2/26​

PUSH​

Dips (Machine)
• me – last set dead – 12×3
Chest Press – Wide (Machine)
• none free
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Chest Fly (DB / Angle Bench)
• 20kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3

CARDIO​

Treadmill
• 15% incline
• 3.1 kph
• 30 mins

FFS I had a great day starting out in the gym today, most pullup I've ever done then pulled a fucking muscle just STRETCHING to reach some bar on a row machine..........

📅 03/02/26 – 17:25​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 6×1, 3×1, 2×1 / 2×1, 5×1, 6×1
Seated Row Pull (Machine)
• 70kg (HAF, sweat slip..) – 12×1, 8×1, 12×1
• Note: tissue used for grip
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×2, 8×1
• Comment: minor row pain from row below
Hammer Curls (DB)
• 15kg – 12×1, 11×1, 8×1
• Note: Do before pull-ups (helps)
Row Machine
• Nothing else free
• 30kg each side – 12×3
• Comment: inner bar / outer one pulled right side?
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3
• Comment: hurts from above row (under/right of right breast)

CARDIO​

Cross Trainer
• Level 5
• 30 mins
• No treadmills free...

Now I'm wondering if I should even attempt the gym weds/thurs/fri or not.... or just turn up and do something "light" maybe, think thats what I roughly did last time for a few weeks till it healed...?

Imagine this red bit on this picture which wraps round the body under the right pec part...
View attachment 178078
Click to expand...
Anytime you're dealing with these types of injuries, it's important to rest it. If you don't rest it, you keep pounding away. The issue can become chronic and that's not what you want. @Testytestysourcey
 
Testytestysourcey said:
Rightyo, very light or lay off it basically, today is meant to be leg day but right now its not even looking possible (I am snowed under at work annoyingly and look to be working late af!)
Click to expand...
lets get some food updates :D
 
Testytestysourcey said:

📅 2/2/26​

PUSH​

Dips (Machine)
• me – last set dead – 12×3
Chest Press – Wide (Machine)
• none free
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Chest Fly (DB / Angle Bench)
• 20kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3

CARDIO​

Treadmill
• 15% incline
• 3.1 kph
• 30 mins

FFS I had a great day starting out in the gym today, most pullup I've ever done then pulled a fucking muscle just STRETCHING to reach some bar on a row machine..........

📅 03/02/26 – 17:25​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 6×1, 3×1, 2×1 / 2×1, 5×1, 6×1
Seated Row Pull (Machine)
• 70kg (HAF, sweat slip..) – 12×1, 8×1, 12×1
• Note: tissue used for grip
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×2, 8×1
• Comment: minor row pain from row below
Hammer Curls (DB)
• 15kg – 12×1, 11×1, 8×1
• Note: Do before pull-ups (helps)
Row Machine
• Nothing else free
• 30kg each side – 12×3
• Comment: inner bar / outer one pulled right side?
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3
• Comment: hurts from above row (under/right of right breast)

CARDIO​

Cross Trainer
• Level 5
• 30 mins
• No treadmills free...

Now I'm wondering if I should even attempt the gym weds/thurs/fri or not.... or just turn up and do something "light" maybe, think thats what I roughly did last time for a few weeks till it healed...?

Imagine this red bit on this picture which wraps round the body under the right pec part...
View attachment 178078
Click to expand...
@Testytestysourcey Awesome push/pull work here bro!
 
RoySimpson said:
@Testytestysourcey Awesome push/pull work here bro!
Click to expand...
Speaking of gym with injury:
The second I got into the gym I was in the most pain! like hurts to breathe a full breath in etc (still kinda does but took some tablets)

Started doing some assisted dips to "test" as you'll see below, instant pain, did some leg exercises then decided to try again but figured I'd go even lower with the weights, while the inward motion of a pec/chest fly was essentially out of the question I did find I could slowly increase the weights with other things so it didn't feel like a completely wasted day, (I'll be attempting similar tomorrow as a deloady pull day etc)

📅 5/2/26 – Deload / Injury​

LEGS​

Goblet Squat (DB)
• 20kg – 12×3
Leg Extension (Machine)
• 70kg – 12×3

PUSH​

Dips (Machine)
• 50kg – 8×1 (stop, pain)
• 70kg – 12×3
• 65kg – 12×3
• 60kg – 12×3
Incline Press (DB / Angle Bench)
• 10kg – 12×1
• 12.5kg – 12×3
• 15kg – 12×3
Pec Fly (Machine)
• 30kg – 8×1
• Comment: stopped, chest hurts to breathe
Lateral Raises (DB – Each Arm)
• 10kg – 12×3
• 12.5kg – 12×3
Abdominator (Machine)
• 60kg – 15×6
Core Abs Machine
• Comment: hurts side to use

CARDIO​

Treadmill
• 15% incline
• 1.9 mph
• 20 mins
• Comment: no time left before work.
 
Testytestysourcey said:
its just a pain in the ass since its on app lol ill see what i can find for a average day, generally though im hitting 175g of protein roughly but calories day dependant, bad day 1700, good day 2800
Click to expand...

Testytestysourcey said:
View attachment 179058View attachment 179065im so full but still nowhere near 2800 💀
Click to expand...
I watch your food and training always :D @Testytestysourcey dont worry about calories
lets push protein over 200 at least
Testytestysourcey said:
Speaking of gym with injury:
The second I got into the gym I was in the most pain! like hurts to breathe a full breath in etc (still kinda does but took some tablets)

Started doing some assisted dips to "test" as you'll see below, instant pain, did some leg exercises then decided to try again but figured I'd go even lower with the weights, while the inward motion of a pec/chest fly was essentially out of the question I did find I could slowly increase the weights with other things so it didn't feel like a completely wasted day, (I'll be attempting similar tomorrow as a deloady pull day etc)

📅 5/2/26 – Deload / Injury​

LEGS​

Goblet Squat (DB)
• 20kg – 12×3
Leg Extension (Machine)
• 70kg – 12×3

PUSH​

Dips (Machine)
• 50kg – 8×1 (stop, pain)
• 70kg – 12×3
• 65kg – 12×3
• 60kg – 12×3
Incline Press (DB / Angle Bench)
• 10kg – 12×1
• 12.5kg – 12×3
• 15kg – 12×3
Pec Fly (Machine)
• 30kg – 8×1
• Comment: stopped, chest hurts to breathe
Lateral Raises (DB – Each Arm)
• 10kg – 12×3
• 12.5kg – 12×3
Abdominator (Machine)
• 60kg – 15×6
Core Abs Machine
• Comment: hurts side to use

CARDIO​

Treadmill
• 15% incline
• 1.9 mph
• 20 mins
• Comment: no time left before work.
Click to expand...
i would stay on legs
you feel injury on chest right?
 
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