Approved Log My first testosterone log

[Mobster]

Leg day

5 minute exercise bike ride



Leg extensions

Setting 9 reps 13 12 10 10



Walking lunges 30kg sets 13 10 9 9



Leg press 160kg sets 14 13 13 10



Seated hamstring curls setting 11

Reps 11 11 9 5



Standing calf machine setting 7

Reps 16 13 13 10 7

I do this by counting plate numbers. There is often a way to work out what it is in load but it doesn't matter so long as you progress.

 

[Zacel]

Tonight training

Chest and triceps



Incline smith machine press

80kg reps 9 7 7 6



Barbel flat bench 80kg reps 12 8 8



Chest dips 15 12 11



Standing cable flys high to low

Setting 4 reps 19 15 12



Seated chest press

Setting 7 reps 25 20



Triceps



Skull crushers 25 kg reps 12 11 10



Seated over head cable extensions

Setting 13 reps 7 setting 11 reps 10 9



Robe pul downs setting 5 reps 12 11

 

[Zacel]

Some foods from the day

 

[Zacel]

Some foods from the day

 

[stevesmi]

I like how you threw in the bicycle ride

 

[Tiger Salman Khan]

Some foods from the day

@Zacel meals look clean and good........

 

[LevButlerov]

Tonight training

Chest and triceps



Incline smith machine press

80kg reps 9 7 7 6



Barbel flat bench 80kg reps 12 8 8



Chest dips 15 12 11



Standing cable flys high to low

Setting 4 reps 19 15 12



Seated chest press

Setting 7 reps 25 20



Triceps



Skull crushers 25 kg reps 12 11 10



Seated over head cable extensions

Setting 13 reps 7 setting 11 reps 10 9



Robe pul downs setting 5 reps 12 11

Some foods from the day

@Zacel the training is good some full on 15-20 rep sets would be good
but meals a bit of changes, can we add more fiber to this? like psyllium and raspberries with high fiber, is that possible for you in your budget

 

[Zacel]

@Zacel the training is good some full on 15-20 rep sets would be good
but meals a bit of changes, can we add more fiber to this? like psyllium and raspberries with high fiber, is that possible for you in your budget

Yea for sure I’ll add more fibre to the diet cheers mate

 

[LevButlerov]

Yea for sure I’ll add more fibre to the diet cheers mate

lets do it hardcore

 

[Zacel]

lets do it hardcore

So what u thinking aim for some higher reps drop the weight down a touch

 

[LevButlerov]

So what u thinking aim for some higher reps drop the weight down a touch

exactly like that but 2-3 sets per training session so you leave the gym with mad pumps bro @Zacel

 

[Wootoom]

food is looking incredible

 

[Vadim Fedorov]

I like that hard watermelon

 

[2Thick]

looking really good man the food looks fantastic

 

[e2]

nice protein in those meals

 

[Ulter]

nice food prep that's how it should be done

 

[chesty]

bananas are a great power of food

 

[ROIDDERS]

I love the melon as well and the chicken looks fantastic

 

[ceo]

Bros wow lasagna we don't see that too often

 

[Zacel]

Bros wow lasagna we don't see that too often

Yea that was a frozen meal 500 cals then diced up 200 grams of chicken breast and mixed up

 

[Zacel]

Tonight’s training

Back and biceps




Barbel rows

80kg reps 15 12 9 7



Seated cable rows

Setting 7 reps 11 11 9 9



Lat pull downs wide grip

Setting 9 reps 12 12 10



Lat pull downs narrow grip

Setting 11 reps 9 8 8



Back finisher

Barbel rows 40 kg. Reps 17 16 16



Biceps 25 kg wide grip ezi curl 16 14 12



Hamer curls 15 kg dumbells

10 10 8

 

[Zacel]

Today food

 

[RoySimpson]

Some foods from the day

Those meals are looking solid! Keep it up!

 

[ballin2504]

Food pics are on point

 

[LevButlerov]

Tonight’s training

Back and biceps




Barbel rows

80kg reps 15 12 9 7



Seated cable rows

Setting 7 reps 11 11 9 9



Lat pull downs wide grip

Setting 9 reps 12 12 10



Lat pull downs narrow grip

Setting 11 reps 9 8 8



Back finisher

Barbel rows 40 kg. Reps 17 16 16



Biceps 25 kg wide grip ezi curl 16 14 12



Hamer curls 15 kg dumbells

10 10 8

Today food

thank you for the share @Zacel

the breakfast we need to mod a bit, lets add something to the lean whey protein
can you add 3-4 walnuts to this and 2-3 almonds so its not just a whey shake

training looks good , but on rows you need to be modding weight for 15 reps

 

[Zacel]

Day off training tonight I’ll hit it hard in the morning I also had 5 beers at the pub with boys after work

 

[Eddie Haskell]

Day off training tonight I’ll hit it hard in the morning I also had 5 beers at the pub with boys after work

5 beers? you gotta Arnold style work that off and train extra haha @Zacel

 

[Zacel]

Shoulder day

Standing barbel shoulder press

60kg reps 10 7 6

40kg real 16 13 10



Seated side laterals

12.5 kg reps 12 9 8

10 kg reps 11 9



Wide grip seated row 19 16 12



Reverse peck deck fly machine

Setting 8 reps 22 17 15



Up wright row 30kg

Reps 18 15. 10



Standing calf machine

Setting 7 reps 18 15 13 11

 

[Zacel]

Shoulder day

Standing barbel shoulder press

60kg reps 10 7 6

40kg real 16 13 10



Seated side laterals

12.5 kg reps 12 9 8

10 kg reps 11 9



Wide grip seated row 19 16 12



Reverse peck deck fly machine

Setting 8 reps 22 17 15



Up wright row 30kg

Reps 18 15. 10



Standing calf machine

Setting 7 reps 18 15 13 11

This morning fasted training weather is shit here atm couldn’t do a morning walk out side

 

[Zacel]

5 beers? you gotta Arnold style work that off and train extra haha @Zacel

Yea I know mate and we got the afl grand final on today

 

[Zacel]

First meal of the day

 

[Zacel]

Cooking up a stew

 

[Zacel]

Cooking up a stew

 

[Eddie Haskell]

Shoulder day

Standing barbel shoulder press

60kg reps 10 7 6

40kg real 16 13 10



Seated side laterals

12.5 kg reps 12 9 8

10 kg reps 11 9



Wide grip seated row 19 16 12



Reverse peck deck fly machine

Setting 8 reps 22 17 15



Up wright row 30kg

Reps 18 15. 10



Standing calf machine

Setting 7 reps 18 15 13 11

First meal of the day

meal pics look amazing I see the big wins there and clean @Zacel training is good voluming up

 

[Zacel]

got some fasted cardio in this morning no rain today then heated up some left over stew on 2 peices of whole meal bread also added my weekly physique photo definitely looking leaner felling leaner and still feeling strong

 

[stevesmi]

Nice man I like stew on a cold day

 

[Zacel]

Gym session in the arvo arm day with some post workout cardio

 

[Mobster]

First meal of the day

Better than mine

 

[Zacel]

Post work out meal kangaroo patty steak and avacado

 

[Zacel]

Triceps and biceps

Ezi bar cable curls

Setting 10 reps 14 13 13 11



Rope push downs

Setting 8 reps 15 12 11 8



Cable hammer curls

Setting 10 reps 12 11 11



Body weight dips

Reps 19 15 11



Preacher curls

20kg reps 15 14 12



Skull crusher

20kg reps 19 18 15



Standing wide grip ezi curls

20kg reps 17 14 12



Wide grip cable push downs

Setting 10 reps 15 10 8

 

[Zacel]

Steps for the day

 

[Austin316]

a very nice update on the food and diet

 

[sambee38]

meals are looking fantastic you're getting some good protein

 

[BookerTNY]

they're finally still some room to clean up but you're getting there

 

[Arabian]

nice workout you hit the volume pretty good

 

[Zyglamail]

over the next few weeks let's see some big improvements

 

[Shrine]

hopefully you can definitely push things further going into the week

 

[caligirl85]

anything special over the weekend going on

 

[zedhed]

nice volume on the training get in some more fasted cardio that's the best

 

[Zacel]

Today food no training today I’m open to ideas how to clean things up and push harder that would be great

 

[RoySimpson]

First meal of the day

@Zacel Thats an awesome breakfast!

 

[ballin2504]

Stew looks good

 

[25homes]

First meal of the day

So nice

 

[Zacel]

Todays macros had the same lunch as yesterday normally meal prep for only 2 days then recook had to take day off training today got stuck at work from 530am til 7 pm

 

[Zacel]

Thanks heaps to @HybridLabs for the care package today much appreciated brother cant wait to try HGH for the first time ill start 2 iu before bed tomrow

 

[Zacel]

Also got some sups I didn’t have that I’ve seen others running on there logs I’m enjoying the logging and seeing what others are doing that I’m not learning a lot thanks boys

 

[HybridLabs]

Go hard brother

 

[Tiger Salman Khan]

Todays macros had the same lunch as yesterday normally meal prep for only 2 days then recook had to take day off training today got stuck at work from 530am til 7 pm

@Zacel Real food diet is best always........

 

[Npcclassicphysique champ]

Todays macros had the same lunch as yesterday normally meal prep for only 2 days then recook had to take day off training today got stuck at work from 530am til 7 pm

@Zacel reading this I see lean whey again for breakfast, please add something to it like oatmeal or protein bar to slow digestion, pure whey will spike blood sugar AM for no reason

rest is good , protein can go to 250 easy though

 

[Zacel]

@Zacel reading this I see lean whey again for breakfast, please add something to it like oatmeal or protein bar to slow digestion, pure whey will spike blood sugar AM for no reason

rest is good , protein can go to 250 easy though

Ok mate tomorrow I’ll cook some oats and add a scoop of protein to the bowel of oats

 

[Npcclassicphysique champ]

Ok mate tomorrow I’ll cook some oats and add a scoop of protein to the bowel of oats

or you can soak the oats in the fridge overnight in oatmilk or milk easy just eat no need to cook @Zacel

 

[Zacel]

or you can soak the oats in the fridge overnight in oatmilk or milk easy just eat no need to cook @Zacel

That sounds more convenient cheers

 

[Npcclassicphysique champ]

That sounds more convenient cheers

snap a pic bro

 

[Zacel]

Tonight’s training
Leg day

10 minute exercise bike



Leg press

200kg reps 16 14 12 11



Straight leg dead lift

60kg reps 16 14 10



Leg extensions

Setting 10 reps 15 14 12 10 11



Seated leg curls 11 11 10



Standing calf machine

Setting 6 reps 16 15 12 12

5 minute exercise bike ride

 

[Zacel]

Some of the food
For the day

 

[Zacel]

Forgot to add this

 

[Npcclassicphysique champ]

Tonight’s training
Leg day

10 minute exercise bike



Leg press

200kg reps 16 14 12 11



Straight leg dead lift

60kg reps 16 14 10



Leg extensions

Setting 10 reps 15 14 12 10 11



Seated leg curls 11 11 10



Standing calf machine

Setting 6 reps 16 15 12 12

5 minute exercise bike ride

Some of the food
For the day

Forgot to add this

training real good again @Zacel

but last pic is that ice cream?

meal pics i like them and stay on high protein macros

 

[Zacel]

training real good again @Zacel

but last pic is that ice cream?

meal pics i like them and stay on high protein macros

Thanks mate yea that’s some low cal ice cream 300 cals in the tub didn’t eat it all

 

[Npcclassicphysique champ]

Thanks mate yea that’s some low cal ice cream 300 cals in the tub didn’t eat it all

i thought you killed the tub haha @Zacel

 

[Zacel]

So far I’ve droped 7kg of fat in 15 weeks just hit the 85 kg but fell like Im putting on size also still

 

[Zacel]

i thought you killed the tub haha @Zacel

It was hard to stop tbh

 

[stevesmi]

7 kg down and 15 weeks is amazing

 

[Mobster]

My kinda training

 

[Zacel]

Here’s tonight training

Chest and triceps

Flat barbel bench

90 kg reps 12 9 8/ 70kg reps 12/ 60kg 12


Smith machine incline

40 kg reps 18 17 14 12


Body weight dips

10 9 10


Cheat press

Setting 9 reps 19 17 18


Skull crusher 25kg reps 11 10 9 9


Cable rope pull downs

Setting 5 reps 16 13 setting 4 reps 8 14 14


Cabel ezi bar push down

Setting 8 reps 15 14 13

 

[Zacel]

I’ve decided to put cals higher and add more carbs some oatmeal in the morning and extra 50g of rice for lunch then some type of carbs close to training. I think i have been more cutting then recomp dropping weight a bit fast on the scales any idears how to structure my diet difrent would be appericated cheers

 

[Quadsweep]

those are some good-looking meals man nice fats

 

[BodyMonster34]

bro I like the pictures of the meat nice and fatty

 

[Zacel]

Todays food

 

[JasonPriest]

keep up the good work man the hydration is looking good

 

[Wootoom]

always go with fresh fish over out of a can

 

[Vadim Fedorov]

macros looking good

 

[Zacel]

macros

 

[2Thick]

make sure you increase your veggies I'm not seeing enough

 

[e2]

keep up the good work man the gear looks amazing

 

[Ulter]

I like the variety of supplements are taking

 

[chesty]

definitely a support supplement will be crucial here

 

[ROIDDERS]

make sure those are raw oats no sugar added

 

[Noah Wixx]

Meals on point progression on point nicely done

 

[Zacel]

This went down well for the morning

 

[LevButlerov]

This went down well for the morning

whats that?

 

[Zacel]

whats that?

Oat meal

 

[LevButlerov]

Oat meal

oh not bad looks like overnight oats protein added?

 

[Zacel]

Todays lunch chicken Hoysin sauce stir fry

 

[Zacel]

oh not bad looks like overnight oats protein added?

No protein added do u cook the oats then just add water and protein then just poor on the top never tried it

 

[LevButlerov]

No protein added do u cook the oats then just add water and protein then just poor on the top never tried it

@Zacel
actually overnight oats are easy

• so lets say 10pm
• pour 1/2 cup of whole oats (not quick not steel cut) dry into a bowl
• mix in milk so its over the top of the oats by about 1/2 inch
• add cinnamon if you like the taste
• mix it
• and leave in refrigerator overnight
• when you wake up am
• take it out and mix in 1 scoop of protein
• along with 3 walnuts broken into pieces
• no heating, just the cold oats
• you'll have overnight oats with protein powder

its easy just the write up seems long, I just did it lol

 

[LevButlerov]

Todays lunch chicken Hoysin sauce stir fry

very clean looking food

 

[Zacel]

@Zacel
actually overnight oats are easy

• so lets say 10pm
• pour 1/2 cup of whole oats (not quick not steel cut) dry into a bowl
• mix in milk so its over the top of the oats by about 1/2 inch
• add cinnamon if you like the taste
• mix it
• and leave in refrigerator overnight
• when you wake up am
• take it out and mix in 1 scoop of protein
• along with 3 walnuts broken into pieces
• no heating, just the cold oats
• you'll have overnight oats with protein powder

its easy just the write up seems long, I just did it lol

Thanks for that I’ll give it go for sure

 

[LevButlerov]

Thanks for that I’ll give it go for sure

throw up a pic when you do

 

[Zacel]

Tonight’s dinner chicken

 

[LevButlerov]

Tonight’s dinner chicken

very nice how was training? @Zacel