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Approved Log My first testosterone log

Fasted walk this morning then break fast then some weight training
 

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Back and biceps



Lat pull downs wide grip

Setting 8 reps 13 12 12 8



Supported row machine (these felt great )

Setting 9 reps 12 12 12 11



Close grip lat pull down

Setting 9 reps 13 12 11



Rope face pulls (these felt even better )

Setting 7 reps 16 15 11 9



Rope straight up pull downs

Setting 4 reps 11 11 8



Lay pull downs

Setting 7 reps 20 18 11



Preacher curls calves while resting 16 14 11 13 11 12

20kg reps 17 16 14 14



Standing wide grip curls

20kg reps 15 15 14



Hammer curls 12 kg dumbells

Reps 12 10 10
 
Zacel said:
Shoulders and triceps



Cable lateral raises

Setting 2 reps 20 15 15 13 12



Upright rows

30kg reps 15 15 14 13



Double laterals

9kg reps 11 11 9



Vbar push downs

Setting 11 reps 17 12 11 9



Rope pull downs

Setting 5 reps 14 11 11 10



Wide grip pull down

Setting 8 reps 13 11 11
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Zacel said:
wasn’t the best training session my shoulders and chest weren’t recovered from chest day so didn’t do any pressing movements and my ac joint has been aching a lot lately
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Zacel said:
Breakfast
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@Zacel always careful with shoulders thats my #1 concern :) but your training still go I see some pull downs and push downs nice

on the food looks very clean

Zacel said:
Any one got a good clean protein pancake recipe
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I do have one, I just get high fiber pancake mix and add 2 scoops of chocolate casein /whey protein :) stacks hard
 
Eddie Haskell said:
@Zacel always careful with shoulders thats my #1 concern :) but your training still go I see some pull downs and push downs nice

on the food looks very clean


I do have one, I just get high fiber pancake mix and add 2 scoops of chocolate casein /whey protein :) stacks hard
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Thanks mate I made one yesterday 50g of oats 3 eggs one banana dash of milk table spoon of baking powder and a scoop banana whey protein tasted like ass
 
Zacel said:
Thanks mate I made one yesterday 50g of oats 3 eggs one banana dash of milk table spoon of baking powder and a scoop banana whey protein tasted like ass
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@Zacel oats and eggs wouldnt work with baking powder lol :)
you need like buckwheat high fiber pancake mix, something premade, and add a scoop of protein as you mix them
 
Zacel said:
This is today breakfast and last night I cooked a pork roast I’ve come down with a flu yesterday kinda struggling to get food in atm or even get off couch
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@Zacel food looks delicious man :)

on the sickness, you have vitamin C / D right? take 10,000 IU of D and 5000mgs of vitamin C spread in 3 doses, add elderberry echinacea and olive leaf along with 3x/ the dose of multi vitamins and increase liquid intake to 1 gallon minimu.
 
Eddie Haskell said:
@Zacel food looks delicious man :)

on the sickness, you have vitamin C / D right? take 10,000 IU of D and 5000mgs of vitamin C spread in 3 doses, add elderberry echinacea and olive leaf along with 3x/ the dose of multi vitamins and increase liquid intake to 1 gallon minimu.
Click to expand...
Thanks bro yea i take vitamin c I need to get proper injectable vitmain d
 
that melon looks fantastic as well very refreshing
 
keep up the good work I like seeing you succeed
 
wow that is a cool barbecue outside
 
damn man I like how you're smoking that chicken it must taste the delicious
 
you're always cooking up something good
 
burritos would definitely hit the spot
 
nice update man keep it up
 
Todays training
Chest and triceps



Flat barbel bench

100kg reps 8 6 5



Incline double press 32.5kg 12 10 8

Weight 25kg 12 10



Chest press setting 11 reps 12 11 9



Seated pec deck

Setting 7 reps 17 13 12 11



Seated over head cable extension

Setting 5 reps 17 13 11

Setting 4 10 9



Rope pull downs

Setting 3 reps 14 12 11



Cable wide drip push downs

Setting 4 reps 11 9 9



10 minute post cardio

Incline walk
 
Todays food did the overnight oats soaked in a bit of milk added into my banana protein shake and added honey I really enjoyed this great fast breakfast
 

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Zacel said:
How many grams of fats do u think
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@Zacel i would add 30 grams to start spread the whole day

Zacel said:
Todays food did the overnight oats soaked in a bit of milk added into my banana protein shake and added honey I really enjoyed this great fast breakfast
Click to expand...
nice you can add some walnuts to those overnight oats bro

Zacel said:
Todays training
Chest and triceps



Flat barbel bench

100kg reps 8 6 5



Incline double press 32.5kg 12 10 8

Weight 25kg 12 10



Chest press setting 11 reps 12 11 9



Seated pec deck

Setting 7 reps 17 13 12 11



Seated over head cable extension

Setting 5 reps 17 13 11

Setting 4 10 9



Rope pull downs

Setting 3 reps 14 12 11



Cable wide drip push downs

Setting 4 reps 11 9 9



10 minute post cardio

Incline walk
Click to expand...
do you have time to boost PW cardio from 10 to 20min? would be good
 
Npcclassicphysique champ said:
@Zacel i would add 30 grams to start spread the whole day


nice you can add some walnuts to those overnight oats bro


do you have time to boost PW cardio from 10 to 20min? would be good
Click to expand...
Yea I don’t normally have a lot time on weeknight finshed work early casue of the rain today
 
Tonight’s training
Back and biceps

Bent over barbel row

80 kg reps 16 12 10 60kg 12 10



Lay pull downs

Setting 10 reps 14 11 8



Supported row machine

Setting 10 reps 12 12



Close grip pull down

Setting 11 reps 11 11 9



Face pulls

Setting 4 reps 11 12 13 10



Cabel ezi curls

Setting 3 reps 17 16 16



Cabel hammer curls

Setting 3 reps 15 14 14
 
Zacel said:
I take for caps a day
Click to expand...

Zacel said:
Tonight’s training
Back and biceps

Bent over barbel row

80 kg reps 16 12 10 60kg 12 10



Lay pull downs

Setting 10 reps 14 11 8



Supported row machine

Setting 10 reps 12 12



Close grip pull down

Setting 11 reps 11 11 9



Face pulls

Setting 4 reps 11 12 13 10



Cabel ezi curls

Setting 3 reps 17 16 16



Cabel hammer curls

Setting 3 reps 15 14 14
Click to expand...

Zacel said:
Todays lunch
Click to expand...
@Zacel good training today, lots of volume perfect bro
i like the lunch looks clean :D
 
First picture when I started my log second picture today just over 3 weeks I can see some good growth still progressing with weights and reps at gym every week few things I’ve changed was more carbs pumped the cals up a touch and 2iu of gh thanks to @HybridLabs for that and coaching advice test is still the same 500mg a week
 

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Nice job
 
keep up the good work my man you look great
 
training looks fantastic keep it up
 
very nice training man going into the weekend
 
are you planning anything special for Saturday or Sunday
 
Shoulders biceps triceps

Thought I’d mix my training up Aiming more for volume today priming the muscle



Standing barbell press

40kg reps 25 22 17 13



Seated dumbbell lateral raises

9kg reps 17 16 13



Reverse peck deck machine

Setting 9 reps 20 20 18



Cable lateral raises

Setting 2 reps 13 13 setting 13 13



Triceps and biceps supersets

Single arm reverse grip push down

Setting 3 reps 17 16 13



Cable ezi curl setting 7 reps 20 18 16



Reverse grip curl cables

Setting 5 reps 15 17 14



Rope push downs

Setting 3 reps 20 20 16
 
Zacel said:
Shoulders biceps triceps

Thought I’d mix my training up Aiming more for volume today priming the muscle



Standing barbell press

40kg reps 25 22 17 13



Seated dumbbell lateral raises

9kg reps 17 16 13



Reverse peck deck machine

Setting 9 reps 20 20 18



Cable lateral raises

Setting 2 reps 13 13 setting 13 13



Triceps and biceps supersets

Single arm reverse grip push down

Setting 3 reps 17 16 13



Cable ezi curl setting 7 reps 20 18 16



Reverse grip curl cables

Setting 5 reps 15 17 14



Rope push downs

Setting 3 reps 20 20 16
Click to expand...

Zacel said:
The new smoker
Click to expand...

Zacel said:
New smoker went well
Click to expand...

Zacel said:
Dinner
Click to expand...
@Zacel the new smoker is perfect the food is legit

i like the training man PUSH :)
 
Zacel said:
Tonight’s training
Back and biceps

Bent over barbel row

80 kg reps 16 12 10 60kg 12 10



Lay pull downs

Setting 10 reps 14 11 8



Supported row machine

Setting 10 reps 12 12



Close grip pull down

Setting 11 reps 11 11 9



Face pulls

Setting 4 reps 11 12 13 10



Cabel ezi curls

Setting 3 reps 17 16 16



Cabel hammer curls

Setting 3 reps 15 14 14
Click to expand...
@Zacel This routine is looking great!
 
Legs and calves

5 minute exercise bike



leg extensions

Setting 12 reps 14 12 10 9



Seated hamstring curls

Setting 11 reps 14 11 11



Walking lunges 15 kg doubles

Steps 24 22 20 16



Hip thrust machine first time trying these

20kg reps 14 13 12 11



Leg extensions setting 8 reps 16 14 13 10


Standing calves machine

Setting 7 reps 16 14 11



Seated calf raise single leg 9 12 11
 
Zacel said:
Legs and calves

5 minute exercise bike



leg extensions

Setting 12 reps 14 12 10 9



Seated hamstring curls

Setting 11 reps 14 11 11



Walking lunges 15 kg doubles

Steps 24 22 20 16



Hip thrust machine first time trying these

20kg reps 14 13 12 11



Leg extensions setting 8 reps 16 14 13 10


Standing calves machine

Setting 7 reps 16 14 11



Seated calf raise single leg 9 12 11
Click to expand...

Zacel said:
Today foods
Click to expand...
@Zacel the meals are clean and I see steak
how about training, possible to add cardio in end bro? :)
 
man I bet the meat just melts out of your mouth
 
I gotta get me a smoker 1 day do you know how much those things cost
 
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