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Shape is there. But get a shot taken on the level not from above.Todays back shot for the 10 week challenge, thought I looked half proportioned for the first time, love handles are melting, back is widening.
Approved Log Teams Gains Man Recomp - Testosterone Masteron NPP cycle - Log Journey
- Thread starter Alex1909
- Start date
Nice back pic man. Keep grinding
T
Thanks legend!
@Alex1909 stay on that grind!Todays back shot for the 10 week challenge, thought I looked half proportioned for the first time, love handles are melting, back is widening.
SweetTodays back shot for the 10 week challenge, thought I looked half proportioned for the first time, love handles are melting, back is widening.
Week 7 of log:
Very slow week in terms of training, work load has intensified tenfold and due to this I’ve only been to gym twice this week but played sport on the weekend and kept activity levels high.
Fasted weight sitting at 92.3kg so slowly creeping down but diet has been a little off, so have kept portions small and volume low to keep that fat burn happening.
I feel super fatigued simply from work alone, sleep has been shit and hydration reasonable as the days here have been super hot. Due for my 3 monthly bloodwork so hopefully levels and health markers are in check!
Keen for a better week this week, work is still crazy but going to push myself to the gym and keep meal prep strict as I’m feeling allot leaner, strength has been pretty stagnant in the past 2 sessions.
Posting back shot again (1.5 years timeframe, only been on PEDS for 3 months of that)
Training:
Wednesday
Chest/Tris
3 x sets of pushups for warmup
DB incline press 32.5kgx8
Incline chest press machine 35kgx10
Cable fly high set 20kgx15
Tricep push down v bar 36.5kgx10
Single arm cable Tricep push down 7.5kgx14
Saturday
Played Sport 1.5 hours
Back/Bi’s
3 x sets pull ups for warm up
Cable lateral pull down, wide grip 92.5kgx7
ISO row machine 85kgx9
Seated cable row V bar 65kgx12
Preacher curl machine 42.5x10
DB hammer curls seated 12.5kgx10
Very slow week in terms of training, work load has intensified tenfold and due to this I’ve only been to gym twice this week but played sport on the weekend and kept activity levels high.
Fasted weight sitting at 92.3kg so slowly creeping down but diet has been a little off, so have kept portions small and volume low to keep that fat burn happening.
I feel super fatigued simply from work alone, sleep has been shit and hydration reasonable as the days here have been super hot. Due for my 3 monthly bloodwork so hopefully levels and health markers are in check!
Keen for a better week this week, work is still crazy but going to push myself to the gym and keep meal prep strict as I’m feeling allot leaner, strength has been pretty stagnant in the past 2 sessions.
Posting back shot again (1.5 years timeframe, only been on PEDS for 3 months of that)
Training:
Wednesday
Chest/Tris
3 x sets of pushups for warmup
DB incline press 32.5kgx8
Incline chest press machine 35kgx10
Cable fly high set 20kgx15
Tricep push down v bar 36.5kgx10
Single arm cable Tricep push down 7.5kgx14
Saturday
Played Sport 1.5 hours
Back/Bi’s
3 x sets pull ups for warm up
Cable lateral pull down, wide grip 92.5kgx7
ISO row machine 85kgx9
Seated cable row V bar 65kgx12
Preacher curl machine 42.5x10
DB hammer curls seated 12.5kgx10
Attachments
your back looking much bigger and thats steak is legit tasty
the work fatigue, might be diet related, hows your macros overall?
Thanks man, appreciate it! Macros are low haha, 2k cals per day, 200p/120c/60f approx. haven’t been strict on the accuracy this past week, but finally down to 90.8kg, fasted this morning.your back looking much bigger and thats steak is legit tasty
the work fatigue, might be diet related, hows your macros overall?
Going down in weight is great, but we need to give your protein intake a boost
+40-50 grams minimum
I’ve got some ISO whey which is good stuff, I’ll add another double scoop shake to the days diet! Thanks legend! Can’t wait for a lean growth phase and the surplus!Going down in weight is great, but we need to give your protein intake a boost
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add the whey and some milk if you have access
Week 8 of log:
Has been quite a good week, training and diet wise. Macros are sitting at around 2100 calories per day 220p/120c/60f
Fasted weight yesterday was 91kg, bloodwork came back and e2 is through the roof, but could be NPP overload. .(5u every day)
I feel quite good most days and don’t feel symptomatic from the high e2 so I will get a sensitive LCMS test done to be 100%.
Training has been slightly lighter than usual and focus on higher volume and another extra set with most muscle groups. Only documenting top working sets, usually do 2 warmups then 60-70% max, then to failure set.
Monday:
Shoulders/Arms:
3 x sets pushups warmup
Overhead press machine 58.5kgx5
Cable lateral raise 7.5kgx5
Face pull 21kgx18
V bar tricep push down 40kgx11
DB bicep curl 8kgx13
DB shrugs 40kgx15
Tuesday:
Cardio/Abs:
Treadmill 30 min/195Cals
Spin Bike 20 min/160Cals
Stair machine 10 min85Cals
Crunch 3 x sets superset
Lying leg raise 3 x sets superset
Wednesday:
Chest/Triceps:
1 set of pushups finisher (was fucked)
Incline DB press 32.5kgx9
Incline chest press machine 37.5x9
Cable fly 20kgx15
V bar tricep push down 36kgx11
Single arm cable press down tricep 7.5kgx12
Friday:
Back/Bicep:
Pull ups x 3 sets warmup
Cable lateral pull down 80kgx9
ISO low row machine 80kgx9
Seated cable row V bar 70kgx8
DB hammer curls 8kgx12
Preacher curl machine 35kgx12
DB shrugs 3 x sets of 25kg
Saturday:
Shoulders/Arms:
3 x sets pushups for warmup
Overhead press machine 58.5kgx6
Cable lateral raise 5kgx12
Face pull 25kgx17
V bar tricep push down 40kgx9
EZ bar upright rows 17.5kgx15
Preacher curl machine high set 20kgx16
Treadmill 1 hour 450 cals
Has been quite a good week, training and diet wise. Macros are sitting at around 2100 calories per day 220p/120c/60f
Fasted weight yesterday was 91kg, bloodwork came back and e2 is through the roof, but could be NPP overload. .(5u every day)
I feel quite good most days and don’t feel symptomatic from the high e2 so I will get a sensitive LCMS test done to be 100%.
Training has been slightly lighter than usual and focus on higher volume and another extra set with most muscle groups. Only documenting top working sets, usually do 2 warmups then 60-70% max, then to failure set.
Monday:
Shoulders/Arms:
3 x sets pushups warmup
Overhead press machine 58.5kgx5
Cable lateral raise 7.5kgx5
Face pull 21kgx18
V bar tricep push down 40kgx11
DB bicep curl 8kgx13
DB shrugs 40kgx15
Tuesday:
Cardio/Abs:
Treadmill 30 min/195Cals
Spin Bike 20 min/160Cals
Stair machine 10 min85Cals
Crunch 3 x sets superset
Lying leg raise 3 x sets superset
Wednesday:
Chest/Triceps:
1 set of pushups finisher (was fucked)
Incline DB press 32.5kgx9
Incline chest press machine 37.5x9
Cable fly 20kgx15
V bar tricep push down 36kgx11
Single arm cable press down tricep 7.5kgx12
Friday:
Back/Bicep:
Pull ups x 3 sets warmup
Cable lateral pull down 80kgx9
ISO low row machine 80kgx9
Seated cable row V bar 70kgx8
DB hammer curls 8kgx12
Preacher curl machine 35kgx12
DB shrugs 3 x sets of 25kg
Saturday:
Shoulders/Arms:
3 x sets pushups for warmup
Overhead press machine 58.5kgx6
Cable lateral raise 5kgx12
Face pull 25kgx17
V bar tricep push down 40kgx9
EZ bar upright rows 17.5kgx15
Preacher curl machine high set 20kgx16
Treadmill 1 hour 450 cals
Attachments
you're looking great in the pic HARD side shot big arms and shoulders
but the full week training can you update a bit more often I've been checking not sure if you getting stronger
also did I read your bloods right, your estrogen is VERY high
I'm the same. MY expectations are higher than I sometimes see when I know someone is on cycle but I need to be careful not to measure them against myselfyou're looking great in the pic HARD side shot big arms and shoulders
but the full week training can you update a bit more often I've been checking not sure if you getting stronger
also did I read your bloods right, your estrogen is VERY high
I really like to finish each workout with a couple sets of sit-ups.
I want some visible abs.
I want some visible abs.
Looking great man. Keep the updates coming you’re doing well
Thanks legends, will be more specific with training and sets! Gains Man has given the routine a slight shakeup, need to really dial back in on the diet. Also taking 1mg Armidex every second day to get the e2 down also. Thanks for everyone’s support and kind words!
Means allot.
Means allot.
for diet dial back, start with adding your meal prep
getting meal prep in is the best way
abs coming, add strong planksHaven’t seen ABs in over a decade, will be taking advice and severely upping core workouts and watching what I eat more than I ever have.
I love your work brother, you absolutely killing it
@Alex1909 awesome work bro keep it going!
Thanks for backing me legend, you guys have been nothing short of amazing! Can’t recommend you gentlemen enough!I love your work brother, you absolutely killing it
Week 9 of log:
Bit late this week due to Covid lol, tested positive last Friday and have been stationed in the house ever since haha. It’s been rough to say the least, sitting back at 93kg fasted this morning and finally feeling slightly better. Haven’t been to the gym since Friday as soon as I tested positive, diet hasn’t been too bad but have struggled to eat sufficient meals for the past 5-6days.
The week started off well tho and work has finally given me some reprieve, so time to dial back in and get on track!
Last weeks training schedule as follows:
Tuesday
Arms:
Tricep press down machine
2 x warmup sets
1 x 75% set
1 x top set 75kgx13reps
Single arm DB tricep extension
2 x warmup sets
1 x 75% set
1 x high volume set 6kgx15reps
DB bicep curl
3 x warmup sets
1 x top set 10kgx15reps
Straight bar preacher curl
2 x warmup sets
1 x 75% set
1 x top set 20kgx15reps
Cable hammer curls
3 x warmup sets
1 x normal set 17.5kgx14reps
Wednesday
Chest:
Incline DB press
3 x warmup sets 20kgx13-15reps
1 x top set 32.5kgx10reps
Incline chest press machine
3 x warmup sets 25kg, strict form
1 x normal set 35kgx10reps
Cable fly crossovers, shoulder high
2 x warm up sets 5kgx15reps
1 x normal set 7.5kgx13reps
1 x top set 10kgx12reps
2 x sets of chest dips, assisted, slow and strict
DB pullovers
3 x sets 15kgx20reps
2 x sets of pushups to finish
Thursday
Back:
20 pull ups for warmup
Cable lat pull down
2 x sets 60kgx12reps
1 x top set 80kgx10reps
Reverse grip lat pull down
3 sets of 50kgx12 reps
Barbell Bent over row
2 x sets of 50kgx13
1 x set of 60kgx12
High grip underhand pull down machine
3 x sets 50kgx15-18reps
1 x set 60kgx16reps
Seated cable row V grip
3 x light sets 32.5x13-15reps
1 x 75% set 42.5kgx13reps
Friday
Shoulders:
Plate loaded shoulder press machine
3 x warmup sets 40kgx12-15reps
1 x normal set 60kgx12reps
Barbell front raise
3 x light sets strict form 12.5kgx13
Lat cable raise
4 x sets 5kgx12-13reps
Rear Delt reverse fly, pec deck
3 x warmup sets 27.5kgx13-15reps
1 x normal set 30kgx12reps
High set rope face pulls
3 x light sets 15/17.5kgx15-20reps
1 x normal set 20kgx12reps
DB shrugs
2 x sets 30kgx15 reps
1 x set 35kgx13reps
1x set 40kgx12reps
Really focusing on form and higher volume warmups working with weight that has been testing my limits on top sets to keep the PO happening over time. Starting to get compliments from the lads in the gym but I have a long way to go and need to get the diet back on track. Struggling to get cardio done this week but being sick has definitely contributed to the lack of activity.
Bit late this week due to Covid lol, tested positive last Friday and have been stationed in the house ever since haha. It’s been rough to say the least, sitting back at 93kg fasted this morning and finally feeling slightly better. Haven’t been to the gym since Friday as soon as I tested positive, diet hasn’t been too bad but have struggled to eat sufficient meals for the past 5-6days.
The week started off well tho and work has finally given me some reprieve, so time to dial back in and get on track!
Last weeks training schedule as follows:
Tuesday
Arms:
Tricep press down machine
2 x warmup sets
1 x 75% set
1 x top set 75kgx13reps
Single arm DB tricep extension
2 x warmup sets
1 x 75% set
1 x high volume set 6kgx15reps
DB bicep curl
3 x warmup sets
1 x top set 10kgx15reps
Straight bar preacher curl
2 x warmup sets
1 x 75% set
1 x top set 20kgx15reps
Cable hammer curls
3 x warmup sets
1 x normal set 17.5kgx14reps
Wednesday
Chest:
Incline DB press
3 x warmup sets 20kgx13-15reps
1 x top set 32.5kgx10reps
Incline chest press machine
3 x warmup sets 25kg, strict form
1 x normal set 35kgx10reps
Cable fly crossovers, shoulder high
2 x warm up sets 5kgx15reps
1 x normal set 7.5kgx13reps
1 x top set 10kgx12reps
2 x sets of chest dips, assisted, slow and strict
DB pullovers
3 x sets 15kgx20reps
2 x sets of pushups to finish
Thursday
Back:
20 pull ups for warmup
Cable lat pull down
2 x sets 60kgx12reps
1 x top set 80kgx10reps
Reverse grip lat pull down
3 sets of 50kgx12 reps
Barbell Bent over row
2 x sets of 50kgx13
1 x set of 60kgx12
High grip underhand pull down machine
3 x sets 50kgx15-18reps
1 x set 60kgx16reps
Seated cable row V grip
3 x light sets 32.5x13-15reps
1 x 75% set 42.5kgx13reps
Friday
Shoulders:
Plate loaded shoulder press machine
3 x warmup sets 40kgx12-15reps
1 x normal set 60kgx12reps
Barbell front raise
3 x light sets strict form 12.5kgx13
Lat cable raise
4 x sets 5kgx12-13reps
Rear Delt reverse fly, pec deck
3 x warmup sets 27.5kgx13-15reps
1 x normal set 30kgx12reps
High set rope face pulls
3 x light sets 15/17.5kgx15-20reps
1 x normal set 20kgx12reps
DB shrugs
2 x sets 30kgx15 reps
1 x set 35kgx13reps
1x set 40kgx12reps
Really focusing on form and higher volume warmups working with weight that has been testing my limits on top sets to keep the PO happening over time. Starting to get compliments from the lads in the gym but I have a long way to go and need to get the diet back on track. Struggling to get cardio done this week but being sick has definitely contributed to the lack of activity.
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Meal prep needs to be consistent again, this is a way of life, not a FAD you go through.
Nice food prep. Your doing really well. Can't wait see you on the months to come
LevButlerov
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@Alex1909 wow perfect meal prep, thats results right thereMeal prep needs to be consistent again, this is a way of life, not a FAD you go through.
I like the strong lifts on lats but up the volume a bit on them and slow
Arm training And your chest training is on point.
I like to see straight bar preacher curls, those really work, the inner areas of the bicep,
I like to see straight bar preacher curls, those really work, the inner areas of the bicep,
Bro, looking really good. I hope there's some red meat in that food
Doing food prep is extremely important.
It's what separates the pretenders from the real guys and gals.
It's what separates the pretenders from the real guys and gals.
Glad you are back at it. Being sick is the worst.
@Alex1909 solid work right here!
Way to get that food prepped
Week 10 of log:
It’s been a good week coming back from sickness, strength took a small blow but it feels good to be back at it nonetheless. Sleep has been amazing, HGH is working wonders (.12.5eod) joints feel good but still early days. Have lowered the weights and upped the volume in the gym this week, keeping intensity high but load a little lower. Diet has been 85% on point, have given in to some sweet treats more than I’d like too, but shit happens. Hydration has been great, carb intake could be higher and I’ve been trying to up the protein to 250g p/d but just under that atm.
Sitting at 92kg fasted, abs are peaking through but I’ve been really slack with cardio/core this week, trying to slowly get back into the swing of things. Covid fucked my respiratory and sinuses, hence why the cardio has been low, NEAT has been reasonable which I’m happy with. Also this log and my sponsorship with Raptor Labs will be coming to an unfortunate end within the next fortnight. Nothing bad, I just haven’t asked Raptor To extend my sponsorship, I’ve throughly enjoyed logging for them and can’t speak highly enough or their service and products.
On another note, Sassy’s Pharmaceuticals will be my new sponsor and I will be starting a new log after week 12 of this log. I will be going for a more milder cycle next time around. (Test E 500/Primo 400/ HGH 3iu/ Reta.
Here’s my training for the week and some activity summary’s. Went back to gym on Wednesday once I tested negative because I’m not a grubby cunt
.
Wednesday
Arms:
Tricep press down machine
3 x warmup sets 50kgx12-15
1 x top set 75kgx13
Tricep rope pull down
3 x warmup sets 25kgx15-20
1 x 85%set,32.5kgx12
DB single arm tricep extension
4x sets 6kgx15
DB Bicep Curls Alternative
3 x warmup sets 8kgx15-20
1 x normal set 10kgx15
Straight Barbell preacher curls
3 x normal sets 17.5kgx15-18
1 x top set 20kgx15
Cable rope hammer curls
3 x clean sets 15kgx15
1 x normal set 17.5kgx14
Thursday
Chest (Very fatigued):
Incline DB press
3 x warmup set 20kgx12-15
1 x failure set 30kgx8
Incline chest press machine
4 x light sets 25kgx14-15
(Form focused hitting that upper chest)
Cable flys (just set under armpit height)
3 x light sets 10kgx15-18
1 x normal set 15kgx16
Chest dips assisted
2 x sets 22/20
DB pullovers
4 x normal sets 17.5kg15-18reps
3 x sets pushups to finish
(Struggle street lol)
14/13/12
Back
Friday:
2 x sets pull ups for warmup (Slow and painful)
12/13
Cable lat pulldown (dropped weight to better form)
3 x normal sets 50kgx12-14
1 x 85% top set 80kgx12
Reverse grip, high set pull down machine
3 x normal sets 45kgx15
1 x top set 50kgx14
Barbell bent over row
3 x normal sets 60kgx12
ISO lateral row machine
3 x light sets, form focused 45kgx20
1 x normal set 60kgx17
Seated cable row, shoulder width bar
4 x normal sets 50kgx12
Saturday
Shoulders:
Plate loaded shoulder press machine
3 x good warmup sets 25/30kg-13-15
1 x 75% normal set 40.5kgx12
Barbell front raise (strict form)
4 x light sets 12.5kgx13-15
Cable lateral raises
4 x normal sets 5kgx12-14
Rear delt reverse flyes (pec deck)
4 x light sets 26.5kgx15-20
EZ bar upright rows (strict and slow, but explosive)
3 x normal sets 15kgx15-20
1 x top set 20kgx15
DB shrugs
2 x lighter set 32kgx13
1 x failure set 42kgx11
Sunday:
A little treadmill work, nothing crazy.
Conclusion:
Chest is looking a little fuller (imo), biceps/Triceps look smaller, shoulders seem developing for the first time, traps don’t look like they belong to my tiny frame and I’ve forgotten I have legs (outer quads aren’t too shabby, calves are hectic)lol. All in all I think I’ll get back on track and dial back in 150%, cardio/core will be priority again once I’m 100% and diet will be top of the discipline ladder.
Thanks again for everyone’s constructive criticism, advice, knowledge and support, it means allot, truly.
Cheers
It’s been a good week coming back from sickness, strength took a small blow but it feels good to be back at it nonetheless. Sleep has been amazing, HGH is working wonders (.12.5eod) joints feel good but still early days. Have lowered the weights and upped the volume in the gym this week, keeping intensity high but load a little lower. Diet has been 85% on point, have given in to some sweet treats more than I’d like too, but shit happens. Hydration has been great, carb intake could be higher and I’ve been trying to up the protein to 250g p/d but just under that atm.
Sitting at 92kg fasted, abs are peaking through but I’ve been really slack with cardio/core this week, trying to slowly get back into the swing of things. Covid fucked my respiratory and sinuses, hence why the cardio has been low, NEAT has been reasonable which I’m happy with. Also this log and my sponsorship with Raptor Labs will be coming to an unfortunate end within the next fortnight. Nothing bad, I just haven’t asked Raptor To extend my sponsorship, I’ve throughly enjoyed logging for them and can’t speak highly enough or their service and products.
On another note, Sassy’s Pharmaceuticals will be my new sponsor and I will be starting a new log after week 12 of this log. I will be going for a more milder cycle next time around. (Test E 500/Primo 400/ HGH 3iu/ Reta.
Here’s my training for the week and some activity summary’s. Went back to gym on Wednesday once I tested negative because I’m not a grubby cunt
. Wednesday
Arms:
Tricep press down machine
3 x warmup sets 50kgx12-15
1 x top set 75kgx13
Tricep rope pull down
3 x warmup sets 25kgx15-20
1 x 85%set,32.5kgx12
DB single arm tricep extension
4x sets 6kgx15
DB Bicep Curls Alternative
3 x warmup sets 8kgx15-20
1 x normal set 10kgx15
Straight Barbell preacher curls
3 x normal sets 17.5kgx15-18
1 x top set 20kgx15
Cable rope hammer curls
3 x clean sets 15kgx15
1 x normal set 17.5kgx14
Thursday
Chest (Very fatigued):
Incline DB press
3 x warmup set 20kgx12-15
1 x failure set 30kgx8
Incline chest press machine
4 x light sets 25kgx14-15
(Form focused hitting that upper chest)
Cable flys (just set under armpit height)
3 x light sets 10kgx15-18
1 x normal set 15kgx16
Chest dips assisted
2 x sets 22/20
DB pullovers
4 x normal sets 17.5kg15-18reps
3 x sets pushups to finish
(Struggle street lol)
14/13/12
Back
Friday:
2 x sets pull ups for warmup (Slow and painful)
12/13
Cable lat pulldown (dropped weight to better form)
3 x normal sets 50kgx12-14
1 x 85% top set 80kgx12
Reverse grip, high set pull down machine
3 x normal sets 45kgx15
1 x top set 50kgx14
Barbell bent over row
3 x normal sets 60kgx12
ISO lateral row machine
3 x light sets, form focused 45kgx20
1 x normal set 60kgx17
Seated cable row, shoulder width bar
4 x normal sets 50kgx12
Saturday
Shoulders:
Plate loaded shoulder press machine
3 x good warmup sets 25/30kg-13-15
1 x 75% normal set 40.5kgx12
Barbell front raise (strict form)
4 x light sets 12.5kgx13-15
Cable lateral raises
4 x normal sets 5kgx12-14
Rear delt reverse flyes (pec deck)
4 x light sets 26.5kgx15-20
EZ bar upright rows (strict and slow, but explosive)
3 x normal sets 15kgx15-20
1 x top set 20kgx15
DB shrugs
2 x lighter set 32kgx13
1 x failure set 42kgx11
Sunday:
A little treadmill work, nothing crazy.
Conclusion:
Chest is looking a little fuller (imo), biceps/Triceps look smaller
, shoulders seem developing for the first time, traps don’t look like they belong to my tiny frame and I’ve forgotten I have legs (outer quads aren’t too shabby, calves are hectic)lol. All in all I think I’ll get back on track and dial back in 150%, cardio/core will be priority again once I’m 100% and diet will be top of the discipline ladder. Thanks again for everyone’s constructive criticism, advice, knowledge and support, it means allot, truly.
Cheers
Attachments
you look great bro @Alex1909 i like the arms and shoulders real pumped legitWeek 10 of log:
It’s been a good week coming back from sickness, strength took a small blow but it feels good to be back at it nonetheless. Sleep has been amazing, HGH is working wonders (.12.5eod) joints feel good but still early days. Have lowered the weights and upped the volume in the gym this week, keeping intensity high but load a little lower. Diet has been 85% on point, have given in to some sweet treats more than I’d like too, but shit happens. Hydration has been great, carb intake could be higher and I’ve been trying to up the protein to 250g p/d but just under that atm.
Sitting at 92kg fasted, abs are peaking through but I’ve been really slack with cardio/core this week, trying to slowly get back into the swing of things. Covid fucked my respiratory and sinuses, hence why the cardio has been low, NEAT has been reasonable which I’m happy with. Also this log and my sponsorship with Raptor Labs will be coming to an unfortunate end within the next fortnight. Nothing bad, I just haven’t asked Raptor To extend my sponsorship, I’ve throughly enjoyed logging for them and can’t speak highly enough or their service and products.
On another note, Sassy’s Pharmaceuticals will be my new sponsor and I will be starting a new log after week 12 of this log. I will be going for a more milder cycle next time around. (Test E 500/Primo 400/ HGH 3iu/ Reta.
Here’s my training for the week and some activity summary’s. Went back to gym on Wednesday once I tested negative because I’m not a grubby cunt
Wednesday
Arms:
Tricep press down machine
3 x warmup sets 50kgx12-15
1 x top set 75kgx13
Tricep rope pull down
3 x warmup sets 25kgx15-20
1 x 85%set,32.5kgx12
DB single arm tricep extension
4x sets 6kgx15
DB Bicep Curls Alternative
3 x warmup sets 8kgx15-20
1 x normal set 10kgx15
Straight Barbell preacher curls
3 x normal sets 17.5kgx15-18
1 x top set 20kgx15
Cable rope hammer curls
3 x clean sets 15kgx15
1 x normal set 17.5kgx14
Thursday
Chest (Very fatigued):
Incline DB press
3 x warmup set 20kgx12-15
1 x failure set 30kgx8
Incline chest press machine
4 x light sets 25kgx14-15
(Form focused hitting that upper chest)
Cable flys (just set under armpit height)
3 x light sets 10kgx15-18
1 x normal set 15kgx16
Chest dips assisted
2 x sets 22/20
DB pullovers
4 x normal sets 17.5kg15-18reps
3 x sets pushups to finish
(Struggle street lol)
14/13/12
Back
Friday:
2 x sets pull ups for warmup (Slow and painful)
12/13
Cable lat pulldown (dropped weight to better form)
3 x normal sets 50kgx12-14
1 x 85% top set 80kgx12
Reverse grip, high set pull down machine
3 x normal sets 45kgx15
1 x top set 50kgx14
Barbell bent over row
3 x normal sets 60kgx12
ISO lateral row machine
3 x light sets, form focused 45kgx20
1 x normal set 60kgx17
Seated cable row, shoulder width bar
4 x normal sets 50kgx12
Saturday
Shoulders:
Plate loaded shoulder press machine
3 x good warmup sets 25/30kg-13-15
1 x 75% normal set 40.5kgx12
Barbell front raise (strict form)
4 x light sets 12.5kgx13-15
Cable lateral raises
4 x normal sets 5kgx12-14
Rear delt reverse flyes (pec deck)
4 x light sets 26.5kgx15-20
EZ bar upright rows (strict and slow, but explosive)
3 x normal sets 15kgx15-20
1 x top set 20kgx15
DB shrugs
2 x lighter set 32kgx13
1 x failure set 42kgx11
Sunday:
A little treadmill work, nothing crazy.
Conclusion:
Chest is looking a little fuller (imo), biceps/Triceps look smaller
Thanks again for everyone’s constructive criticism, advice, knowledge and support, it means allot, truly.
Cheers
i do see in your training some improvements we can make especially before after cardio
macros now sure as i see your sharing but not sure of your foods?
on the change at week 12 talk to both your sponsors please let them know
Will do mate, thanks for the kind words and feedback! Macros are sitting around 2k calories, 230p/120c/70f but I haven’t been strict on my tracking, I just know the measurements from being on 2k and the same meals for so long. Have been indulging these fast few weeks tho, hence why I need to get back to strict tracking.
lets get back on track bro
@Alex1909 Good progress bro...keep it up.......Week 10 of log:
It’s been a good week coming back from sickness, strength took a small blow but it feels good to be back at it nonetheless. Sleep has been amazing, HGH is working wonders (.12.5eod) joints feel good but still early days. Have lowered the weights and upped the volume in the gym this week, keeping intensity high but load a little lower. Diet has been 85% on point, have given in to some sweet treats more than I’d like too, but shit happens. Hydration has been great, carb intake could be higher and I’ve been trying to up the protein to 250g p/d but just under that atm.
Sitting at 92kg fasted, abs are peaking through but I’ve been really slack with cardio/core this week, trying to slowly get back into the swing of things. Covid fucked my respiratory and sinuses, hence why the cardio has been low, NEAT has been reasonable which I’m happy with. Also this log and my sponsorship with Raptor Labs will be coming to an unfortunate end within the next fortnight. Nothing bad, I just haven’t asked Raptor To extend my sponsorship, I’ve throughly enjoyed logging for them and can’t speak highly enough or their service and products.
On another note, Sassy’s Pharmaceuticals will be my new sponsor and I will be starting a new log after week 12 of this log. I will be going for a more milder cycle next time around. (Test E 500/Primo 400/ HGH 3iu/ Reta.
Here’s my training for the week and some activity summary’s. Went back to gym on Wednesday once I tested negative because I’m not a grubby cunt
Wednesday
Arms:
Tricep press down machine
3 x warmup sets 50kgx12-15
1 x top set 75kgx13
Tricep rope pull down
3 x warmup sets 25kgx15-20
1 x 85%set,32.5kgx12
DB single arm tricep extension
4x sets 6kgx15
DB Bicep Curls Alternative
3 x warmup sets 8kgx15-20
1 x normal set 10kgx15
Straight Barbell preacher curls
3 x normal sets 17.5kgx15-18
1 x top set 20kgx15
Cable rope hammer curls
3 x clean sets 15kgx15
1 x normal set 17.5kgx14
Thursday
Chest (Very fatigued):
Incline DB press
3 x warmup set 20kgx12-15
1 x failure set 30kgx8
Incline chest press machine
4 x light sets 25kgx14-15
(Form focused hitting that upper chest)
Cable flys (just set under armpit height)
3 x light sets 10kgx15-18
1 x normal set 15kgx16
Chest dips assisted
2 x sets 22/20
DB pullovers
4 x normal sets 17.5kg15-18reps
3 x sets pushups to finish
(Struggle street lol)
14/13/12
Back
Friday:
2 x sets pull ups for warmup (Slow and painful)
12/13
Cable lat pulldown (dropped weight to better form)
3 x normal sets 50kgx12-14
1 x 85% top set 80kgx12
Reverse grip, high set pull down machine
3 x normal sets 45kgx15
1 x top set 50kgx14
Barbell bent over row
3 x normal sets 60kgx12
ISO lateral row machine
3 x light sets, form focused 45kgx20
1 x normal set 60kgx17
Seated cable row, shoulder width bar
4 x normal sets 50kgx12
Saturday
Shoulders:
Plate loaded shoulder press machine
3 x good warmup sets 25/30kg-13-15
1 x 75% normal set 40.5kgx12
Barbell front raise (strict form)
4 x light sets 12.5kgx13-15
Cable lateral raises
4 x normal sets 5kgx12-14
Rear delt reverse flyes (pec deck)
4 x light sets 26.5kgx15-20
EZ bar upright rows (strict and slow, but explosive)
3 x normal sets 15kgx15-20
1 x top set 20kgx15
DB shrugs
2 x lighter set 32kgx13
1 x failure set 42kgx11
Sunday:
A little treadmill work, nothing crazy.
Conclusion:
Chest is looking a little fuller (imo), biceps/Triceps look smaller
Thanks again for everyone’s constructive criticism, advice, knowledge and support, it means allot, truly.
Cheers
Week 11 of log:
Officially second last week of my time using, Raptor Labs products and me documenting it. They have been amazing to say the least, products have really helped my body composition, although I’m still the same weight.. ish, (currently 91kg fasted this morning) I feel allot leaner and allot stronger. Keen for the next phase of my journey.
It has been a much better week, diet and training wise. Still not 100%, but would say 80% at least. Strength has gone up again this week, with good form and still in a steep deficit. Diet is still strict and exactly the same macros, cardio has gotten allot easier again also! Felt great on the treadmill the other day.
Macros: 2k cals, 230p/120c/60-70f
B: protein yoghurt
M: 1 lean mince, rice veggies
M: 2 chicken breast, sweet pot, salad
M: 3 double scoop ISO whey shake
D: 4 eggs
Training as follows this week, have dropped 1 warmup set this week to push PO to another level, as I felt I de-loaded in the past fortnight recovering from COVID.
Monday
Shoulders:
Plate loaded shoulder press
2 x warmup sets 25kgx15
1 x normal set 40.5x12
Barbell front raise
4 x normal sets 12.5kgx13-18
Cable lateral raise (strict)
4 x normal sets 5kgx12-13
Rear delt reverse fly, pec deck
3 x normal sets 26kgx16-20
EZ bar upright row
4 x normal sets 15kgx20/17.5kgx18/20kgx15 x 2
DB shrugs
1 x warmup set 30kgx15
1 x normal set 35kgx14
1 x failure set 42kgx11
Tuesday
Arms:
Tricep push down machine
2 x warmup sets 60kgx15
1 x normal set 80kgx13
Single arm tricep DB extension
2 x warmup sets 6kgx15
1 x normal set 7kgx13
DB bicep curls
2 x warmup sets 10kgx15
1 x normals set 12.5kgx12
Straight bar preacher curls
2 x warmup sets 17.5kgx16
1 x normal set 22.5kgx13
Cable hammer curls (strict)
2 x warmup sets 15kgx18
1 x normal set 17.5kgx16
Thursday (fatigued)
Chest:
Incline DB press
2 x warmup sets 20kgx15
1 x failure set 32.5kgx8
Incline chest press machine (short and strict)
2 x warmup sets 25kgx15
1 x normal set 35kgx13
Cable flys
2 x warmup sets 10kgx20
1 x normal set 15kgx15
Chest dips
2 x sets 24/16
DB pullover
3 x warmup sets 17.5kgx15
1 x normal set 20kgx13
Pushups as finisher (absolute killer on chest day)
2 x sets 12/14
Friday
Back:
Pull ups for warmup (strict, slow and top squeeze)
3 x sets 15/13/12
Cable lateral pull down (wide grip)
2 x warmup sets 50kgx14
1 x failure set 90kgx9
Reverse grip pulldown machine ISO
2 x warmup sets 50kgx18
1 x normal set 65kgx15
Barbell bent over rows
2 x normal sets 60kgx13
1 x top set 70kgx12
ISO lateral row machine
2 x warmup sets 50kgx18-20
1 x normal set 65kgx15
Seated cable rows (straight bar)
2 x warmup sets 45kgx15
1 x failure set 60kgx11
DB shrugs
3 x normal sets 30kgx15/32.5kgx16/35kgx15
Treadmill 30 minutes/3.5KM
Saturday
Cardio/ABS:
3 x sets crunches (strict and slow)
3 x sets lying leg raises (controlled)
1 hour treadmill 5.5KM/430 Cals
Sunday
Arms:
Tricep press down machine
2 x warmup sets 65kgx16
1 x normal set 80kgx14
Tricep push down (straight bar)
2 x warmup sets 21.5kgx15
1 x normal set 35kgx13
DB extension against bench both arms
1 x Drop set 24kgx9
1 x Drop set 20kgx12
1 x Drop set 18kgx12
DB bicep curls
1 x warmup set 10kgx15
1 x normal set 12.5kgx12
1 x failure set 14kgx7
Straight barbell preacher curls
2 x warmup sets 15kgx15
1 x normal set 22.5x13
1 x top set 25kgx12
Cable hammer curls
2 x normal sets 17.5kgx13
1 x top set 21.5kgx12
Concludes the week, keen to work with Sassy and continue to work with Gains Man as next week will be my last log with Raptor Labs. I feel like I’m back on track and in a good head space again, few more kgs shed and I’ll be able to eat a decent amount of food every day again.
Couple of photos I took yesterday, abs are still hiding but starting to make an appearance with good lighting.
Officially second last week of my time using, Raptor Labs products and me documenting it. They have been amazing to say the least, products have really helped my body composition, although I’m still the same weight.. ish, (currently 91kg fasted this morning) I feel allot leaner and allot stronger. Keen for the next phase of my journey.
It has been a much better week, diet and training wise. Still not 100%, but would say 80% at least. Strength has gone up again this week, with good form and still in a steep deficit. Diet is still strict and exactly the same macros, cardio has gotten allot easier again also! Felt great on the treadmill the other day.
Macros: 2k cals, 230p/120c/60-70f
B: protein yoghurt
M: 1 lean mince, rice veggies
M: 2 chicken breast, sweet pot, salad
M: 3 double scoop ISO whey shake
D: 4 eggs
Training as follows this week, have dropped 1 warmup set this week to push PO to another level, as I felt I de-loaded in the past fortnight recovering from COVID.
Monday
Shoulders:
Plate loaded shoulder press
2 x warmup sets 25kgx15
1 x normal set 40.5x12
Barbell front raise
4 x normal sets 12.5kgx13-18
Cable lateral raise (strict)
4 x normal sets 5kgx12-13
Rear delt reverse fly, pec deck
3 x normal sets 26kgx16-20
EZ bar upright row
4 x normal sets 15kgx20/17.5kgx18/20kgx15 x 2
DB shrugs
1 x warmup set 30kgx15
1 x normal set 35kgx14
1 x failure set 42kgx11
Tuesday
Arms:
Tricep push down machine
2 x warmup sets 60kgx15
1 x normal set 80kgx13
Single arm tricep DB extension
2 x warmup sets 6kgx15
1 x normal set 7kgx13
DB bicep curls
2 x warmup sets 10kgx15
1 x normals set 12.5kgx12
Straight bar preacher curls
2 x warmup sets 17.5kgx16
1 x normal set 22.5kgx13
Cable hammer curls (strict)
2 x warmup sets 15kgx18
1 x normal set 17.5kgx16
Thursday (fatigued)
Chest:
Incline DB press
2 x warmup sets 20kgx15
1 x failure set 32.5kgx8
Incline chest press machine (short and strict)
2 x warmup sets 25kgx15
1 x normal set 35kgx13
Cable flys
2 x warmup sets 10kgx20
1 x normal set 15kgx15
Chest dips
2 x sets 24/16
DB pullover
3 x warmup sets 17.5kgx15
1 x normal set 20kgx13
Pushups as finisher (absolute killer on chest day)
2 x sets 12/14
Friday
Back:
Pull ups for warmup (strict, slow and top squeeze)
3 x sets 15/13/12
Cable lateral pull down (wide grip)
2 x warmup sets 50kgx14
1 x failure set 90kgx9
Reverse grip pulldown machine ISO
2 x warmup sets 50kgx18
1 x normal set 65kgx15
Barbell bent over rows
2 x normal sets 60kgx13
1 x top set 70kgx12
ISO lateral row machine
2 x warmup sets 50kgx18-20
1 x normal set 65kgx15
Seated cable rows (straight bar)
2 x warmup sets 45kgx15
1 x failure set 60kgx11
DB shrugs
3 x normal sets 30kgx15/32.5kgx16/35kgx15
Treadmill 30 minutes/3.5KM
Saturday
Cardio/ABS:
3 x sets crunches (strict and slow)
3 x sets lying leg raises (controlled)
1 hour treadmill 5.5KM/430 Cals
Sunday
Arms:
Tricep press down machine
2 x warmup sets 65kgx16
1 x normal set 80kgx14
Tricep push down (straight bar)
2 x warmup sets 21.5kgx15
1 x normal set 35kgx13
DB extension against bench both arms
1 x Drop set 24kgx9
1 x Drop set 20kgx12
1 x Drop set 18kgx12
DB bicep curls
1 x warmup set 10kgx15
1 x normal set 12.5kgx12
1 x failure set 14kgx7
Straight barbell preacher curls
2 x warmup sets 15kgx15
1 x normal set 22.5x13
1 x top set 25kgx12
Cable hammer curls
2 x normal sets 17.5kgx13
1 x top set 21.5kgx12
Concludes the week, keen to work with Sassy and continue to work with Gains Man as next week will be my last log with Raptor Labs. I feel like I’m back on track and in a good head space again, few more kgs shed and I’ll be able to eat a decent amount of food every day again.
Couple of photos I took yesterday, abs are still hiding but starting to make an appearance with good lighting
.Attachments
@Alex1909 looks like you back on track pushing hard bro the tightness is thereWeek 11 of log:
Officially second last week of my time using, Raptor Labs products and me documenting it. They have been amazing to say the least, products have really helped my body composition, although I’m still the same weight.. ish, (currently 91kg fasted this morning) I feel allot leaner and allot stronger. Keen for the next phase of my journey.
It has been a much better week, diet and training wise. Still not 100%, but would say 80% at least. Strength has gone up again this week, with good form and still in a steep deficit. Diet is still strict and exactly the same macros, cardio has gotten allot easier again also! Felt great on the treadmill the other day.
Macros: 2k cals, 230p/120c/60-70f
B: protein yoghurt
M: 1 lean mince, rice veggies
M: 2 chicken breast, sweet pot, salad
M: 3 double scoop ISO whey shake
D: 4 eggs
Training as follows this week, have dropped 1 warmup set this week to push PO to another level, as I felt I de-loaded in the past fortnight recovering from COVID.
Monday
Shoulders:
Plate loaded shoulder press
2 x warmup sets 25kgx15
1 x normal set 40.5x12
Barbell front raise
4 x normal sets 12.5kgx13-18
Cable lateral raise (strict)
4 x normal sets 5kgx12-13
Rear delt reverse fly, pec deck
3 x normal sets 26kgx16-20
EZ bar upright row
4 x normal sets 15kgx20/17.5kgx18/20kgx15 x 2
DB shrugs
1 x warmup set 30kgx15
1 x normal set 35kgx14
1 x failure set 42kgx11
Tuesday
Arms:
Tricep push down machine
2 x warmup sets 60kgx15
1 x normal set 80kgx13
Single arm tricep DB extension
2 x warmup sets 6kgx15
1 x normal set 7kgx13
DB bicep curls
2 x warmup sets 10kgx15
1 x normals set 12.5kgx12
Straight bar preacher curls
2 x warmup sets 17.5kgx16
1 x normal set 22.5kgx13
Cable hammer curls (strict)
2 x warmup sets 15kgx18
1 x normal set 17.5kgx16
Thursday (fatigued)
Chest:
Incline DB press
2 x warmup sets 20kgx15
1 x failure set 32.5kgx8
Incline chest press machine (short and strict)
2 x warmup sets 25kgx15
1 x normal set 35kgx13
Cable flys
2 x warmup sets 10kgx20
1 x normal set 15kgx15
Chest dips
2 x sets 24/16
DB pullover
3 x warmup sets 17.5kgx15
1 x normal set 20kgx13
Pushups as finisher (absolute killer on chest day)
2 x sets 12/14
Friday
Back:
Pull ups for warmup (strict, slow and top squeeze)
3 x sets 15/13/12
Cable lateral pull down (wide grip)
2 x warmup sets 50kgx14
1 x failure set 90kgx9
Reverse grip pulldown machine ISO
2 x warmup sets 50kgx18
1 x normal set 65kgx15
Barbell bent over rows
2 x normal sets 60kgx13
1 x top set 70kgx12
ISO lateral row machine
2 x warmup sets 50kgx18-20
1 x normal set 65kgx15
Seated cable rows (straight bar)
2 x warmup sets 45kgx15
1 x failure set 60kgx11
DB shrugs
3 x normal sets 30kgx15/32.5kgx16/35kgx15
Treadmill 30 minutes/3.5KM
Saturday
Cardio/ABS:
3 x sets crunches (strict and slow)
3 x sets lying leg raises (controlled)
1 hour treadmill 5.5KM/430 Cals
Sunday
Arms:
Tricep press down machine
2 x warmup sets 65kgx16
1 x normal set 80kgx14
Tricep push down (straight bar)
2 x warmup sets 21.5kgx15
1 x normal set 35kgx13
DB extension against bench both arms
1 x Drop set 24kgx9
1 x Drop set 20kgx12
1 x Drop set 18kgx12
DB bicep curls
1 x warmup set 10kgx15
1 x normal set 12.5kgx12
1 x failure set 14kgx7
Straight barbell preacher curls
2 x warmup sets 15kgx15
1 x normal set 22.5x13
1 x top set 25kgx12
Cable hammer curls
2 x normal sets 17.5kgx13
1 x top set 21.5kgx12
Concludes the week, keen to work with Sassy and continue to work with Gains Man as next week will be my last log with Raptor Labs. I feel like I’m back on track and in a good head space again, few more kgs shed and I’ll be able to eat a decent amount of food every day again.
Couple of photos I took yesterday, abs are still hiding but starting to make an appearance with good lighting
the bicep curls perfect drops
hows your macros and foods?
I would say your hard on yourself when it comes to the training.
That was a very consistent week that you did.
That was a very consistent week that you did.
Awesome progress man. Glad to hear you are getting close to 100%!
@Alex1909 stay on that grind bro!Week 11 of log:
Officially second last week of my time using, Raptor Labs products and me documenting it. They have been amazing to say the least, products have really helped my body composition, although I’m still the same weight.. ish, (currently 91kg fasted this morning) I feel allot leaner and allot stronger. Keen for the next phase of my journey.
It has been a much better week, diet and training wise. Still not 100%, but would say 80% at least. Strength has gone up again this week, with good form and still in a steep deficit. Diet is still strict and exactly the same macros, cardio has gotten allot easier again also! Felt great on the treadmill the other day.
Macros: 2k cals, 230p/120c/60-70f
B: protein yoghurt
M: 1 lean mince, rice veggies
M: 2 chicken breast, sweet pot, salad
M: 3 double scoop ISO whey shake
D: 4 eggs
Training as follows this week, have dropped 1 warmup set this week to push PO to another level, as I felt I de-loaded in the past fortnight recovering from COVID.
Monday
Shoulders:
Plate loaded shoulder press
2 x warmup sets 25kgx15
1 x normal set 40.5x12
Barbell front raise
4 x normal sets 12.5kgx13-18
Cable lateral raise (strict)
4 x normal sets 5kgx12-13
Rear delt reverse fly, pec deck
3 x normal sets 26kgx16-20
EZ bar upright row
4 x normal sets 15kgx20/17.5kgx18/20kgx15 x 2
DB shrugs
1 x warmup set 30kgx15
1 x normal set 35kgx14
1 x failure set 42kgx11
Tuesday
Arms:
Tricep push down machine
2 x warmup sets 60kgx15
1 x normal set 80kgx13
Single arm tricep DB extension
2 x warmup sets 6kgx15
1 x normal set 7kgx13
DB bicep curls
2 x warmup sets 10kgx15
1 x normals set 12.5kgx12
Straight bar preacher curls
2 x warmup sets 17.5kgx16
1 x normal set 22.5kgx13
Cable hammer curls (strict)
2 x warmup sets 15kgx18
1 x normal set 17.5kgx16
Thursday (fatigued)
Chest:
Incline DB press
2 x warmup sets 20kgx15
1 x failure set 32.5kgx8
Incline chest press machine (short and strict)
2 x warmup sets 25kgx15
1 x normal set 35kgx13
Cable flys
2 x warmup sets 10kgx20
1 x normal set 15kgx15
Chest dips
2 x sets 24/16
DB pullover
3 x warmup sets 17.5kgx15
1 x normal set 20kgx13
Pushups as finisher (absolute killer on chest day)
2 x sets 12/14
Friday
Back:
Pull ups for warmup (strict, slow and top squeeze)
3 x sets 15/13/12
Cable lateral pull down (wide grip)
2 x warmup sets 50kgx14
1 x failure set 90kgx9
Reverse grip pulldown machine ISO
2 x warmup sets 50kgx18
1 x normal set 65kgx15
Barbell bent over rows
2 x normal sets 60kgx13
1 x top set 70kgx12
ISO lateral row machine
2 x warmup sets 50kgx18-20
1 x normal set 65kgx15
Seated cable rows (straight bar)
2 x warmup sets 45kgx15
1 x failure set 60kgx11
DB shrugs
3 x normal sets 30kgx15/32.5kgx16/35kgx15
Treadmill 30 minutes/3.5KM
Saturday
Cardio/ABS:
3 x sets crunches (strict and slow)
3 x sets lying leg raises (controlled)
1 hour treadmill 5.5KM/430 Cals
Sunday
Arms:
Tricep press down machine
2 x warmup sets 65kgx16
1 x normal set 80kgx14
Tricep push down (straight bar)
2 x warmup sets 21.5kgx15
1 x normal set 35kgx13
DB extension against bench both arms
1 x Drop set 24kgx9
1 x Drop set 20kgx12
1 x Drop set 18kgx12
DB bicep curls
1 x warmup set 10kgx15
1 x normal set 12.5kgx12
1 x failure set 14kgx7
Straight barbell preacher curls
2 x warmup sets 15kgx15
1 x normal set 22.5x13
1 x top set 25kgx12
Cable hammer curls
2 x normal sets 17.5kgx13
1 x top set 21.5kgx12
Concludes the week, keen to work with Sassy and continue to work with Gains Man as next week will be my last log with Raptor Labs. I feel like I’m back on track and in a good head space again, few more kgs shed and I’ll be able to eat a decent amount of food every day again.
Couple of photos I took yesterday, abs are still hiding but starting to make an appearance with good lighting
We have that same tricep machine at my gym. I can’t everto get it to target right
Getting stricter again with food mate!
Haha it’s a little awkward isn’t it. I sit forward and shorten the ROM to keep the tension up. Seems not too bad, but not great either.
@Alex1909 Legit updates man....keep killing it..........Week 11 of log:
Officially second last week of my time using, Raptor Labs products and me documenting it. They have been amazing to say the least, products have really helped my body composition, although I’m still the same weight.. ish, (currently 91kg fasted this morning) I feel allot leaner and allot stronger. Keen for the next phase of my journey.
It has been a much better week, diet and training wise. Still not 100%, but would say 80% at least. Strength has gone up again this week, with good form and still in a steep deficit. Diet is still strict and exactly the same macros, cardio has gotten allot easier again also! Felt great on the treadmill the other day.
Macros: 2k cals, 230p/120c/60-70f
B: protein yoghurt
M: 1 lean mince, rice veggies
M: 2 chicken breast, sweet pot, salad
M: 3 double scoop ISO whey shake
D: 4 eggs
Training as follows this week, have dropped 1 warmup set this week to push PO to another level, as I felt I de-loaded in the past fortnight recovering from COVID.
Monday
Shoulders:
Plate loaded shoulder press
2 x warmup sets 25kgx15
1 x normal set 40.5x12
Barbell front raise
4 x normal sets 12.5kgx13-18
Cable lateral raise (strict)
4 x normal sets 5kgx12-13
Rear delt reverse fly, pec deck
3 x normal sets 26kgx16-20
EZ bar upright row
4 x normal sets 15kgx20/17.5kgx18/20kgx15 x 2
DB shrugs
1 x warmup set 30kgx15
1 x normal set 35kgx14
1 x failure set 42kgx11
Tuesday
Arms:
Tricep push down machine
2 x warmup sets 60kgx15
1 x normal set 80kgx13
Single arm tricep DB extension
2 x warmup sets 6kgx15
1 x normal set 7kgx13
DB bicep curls
2 x warmup sets 10kgx15
1 x normals set 12.5kgx12
Straight bar preacher curls
2 x warmup sets 17.5kgx16
1 x normal set 22.5kgx13
Cable hammer curls (strict)
2 x warmup sets 15kgx18
1 x normal set 17.5kgx16
Thursday (fatigued)
Chest:
Incline DB press
2 x warmup sets 20kgx15
1 x failure set 32.5kgx8
Incline chest press machine (short and strict)
2 x warmup sets 25kgx15
1 x normal set 35kgx13
Cable flys
2 x warmup sets 10kgx20
1 x normal set 15kgx15
Chest dips
2 x sets 24/16
DB pullover
3 x warmup sets 17.5kgx15
1 x normal set 20kgx13
Pushups as finisher (absolute killer on chest day)
2 x sets 12/14
Friday
Back:
Pull ups for warmup (strict, slow and top squeeze)
3 x sets 15/13/12
Cable lateral pull down (wide grip)
2 x warmup sets 50kgx14
1 x failure set 90kgx9
Reverse grip pulldown machine ISO
2 x warmup sets 50kgx18
1 x normal set 65kgx15
Barbell bent over rows
2 x normal sets 60kgx13
1 x top set 70kgx12
ISO lateral row machine
2 x warmup sets 50kgx18-20
1 x normal set 65kgx15
Seated cable rows (straight bar)
2 x warmup sets 45kgx15
1 x failure set 60kgx11
DB shrugs
3 x normal sets 30kgx15/32.5kgx16/35kgx15
Treadmill 30 minutes/3.5KM
Saturday
Cardio/ABS:
3 x sets crunches (strict and slow)
3 x sets lying leg raises (controlled)
1 hour treadmill 5.5KM/430 Cals
Sunday
Arms:
Tricep press down machine
2 x warmup sets 65kgx16
1 x normal set 80kgx14
Tricep push down (straight bar)
2 x warmup sets 21.5kgx15
1 x normal set 35kgx13
DB extension against bench both arms
1 x Drop set 24kgx9
1 x Drop set 20kgx12
1 x Drop set 18kgx12
DB bicep curls
1 x warmup set 10kgx15
1 x normal set 12.5kgx12
1 x failure set 14kgx7
Straight barbell preacher curls
2 x warmup sets 15kgx15
1 x normal set 22.5x13
1 x top set 25kgx12
Cable hammer curls
2 x normal sets 17.5kgx13
1 x top set 21.5kgx12
Concludes the week, keen to work with Sassy and continue to work with Gains Man as next week will be my last log with Raptor Labs. I feel like I’m back on track and in a good head space again, few more kgs shed and I’ll be able to eat a decent amount of food every day again.
Couple of photos I took yesterday, abs are still hiding but starting to make an appearance with good lighting
Week 12 of log:
Officially my last log for Raptor Labs for this time around. Was talk of logging for them again in the foreseeable future, as for now this will be the final for this cycle.
Has been a great week training and diet wise, work’s been busy but have been feeling pretty good, energy/strength wise.
Training for the week as follows.
Monday
Chest:
Incline DB press
2 x warmup sets 20/25kgx12
1 x normal set 32.5kgx9
Incline chest press machine
2 x warmup set 25/31kgx15
1 x normal set 37.5x8
Cable flys
2 x warmup sets 10/15kgx18
1 x normal set 17.5x15
Chest dips
2 sets 17/20
DB pullover
3 x warmup sets 15kgx20
1 x normal set 17.5kgx15
Pushups
3 sets 16/15/15
Wednesday
Back:
Pull ups
3 sets 16/14/12
Cable lat pull down
2 x warmups sets (slow & strict) 50kgx14
1 x normal set 80kgx8
Reverse grip pull down machine
2 x warmup sets 50kgx15
1 x normal set 70kgx12
Bent over row BB
3 x normal sets 60kgx12-14
ISO lateral row machine
2 x warmup sets 50kgx15
1 x normal set 70kgx11
Seated row, shoulder width grip
3 x superset sets 50/50/60kgx12
DB shrugs
3 x superset sets with seated rows
25kg/15/13/15
Thursday
Shoulders:
Shoulder press machine
2 x warmup sets 30/35kg-12-14
1 x normal set 49.5kgx12
BB front raise
3 x light sets 12.5kgx15
Lateral cable raise
3 x normal sets 5kgx13
Rear delt reverse fly
2 x warmup set 26kgx15
1 x normal set 31kgx13
EZ bar upright row
2 x normal sets 17.5kg/20kgx15
1 x top set 22.5kgx12
Friday
Arms/ABS:
Tricep press down machine
2 x warmup sets 60/65kgx15
1 x top set 90kgx13
Tricep V bar press down
2 x warmup sets 25kgx15
1 x top set 36kgx13
DB tricep extension
4 x normal sets 20kgx12
DB bicep curl
1 x warmup set 10kgx15
2 x normal sets 12.5kgx12
BB preacher curls
2 x normal sets 20/25kgx14
1 x failure set 30kgx9
Cable hammer curls
3 x normal sets 15kgx15
Stationary Bike
35 minutes 230cals
Crunches
3 x sets 25/25/25
Saturday
Upper:
Pull ups
3 x sets 15/15/14
Incline DB press
2 x failure sets 35kgx7/5
Machine shoulder press
2 x failure sets 54kgx9/8
Cable lateral pulldown
2 x failure sets 90kgx9/7
Incline chest press machine
2 x failure sets 35kgx11 40kgx5
Cable lateral raises
3 x normals sets 5kgx12
That concludes my week, still sitting at 91kg but feel tighter. Keen to log for Raptor Labs again in the future and can’t thank them enough for the opportunity they’ve given me, they have been truly wonderful. Last comparison picture is 3 months apart also.
Thank you for the continued support from the EVO community, greatly appreciated. My next chapter with be logging for Sassy’s Pharmaceutical’s and hopefully you will continue to follow along.
Officially my last log for Raptor Labs for this time around. Was talk of logging for them again in the foreseeable future, as for now this will be the final for this cycle.
Has been a great week training and diet wise, work’s been busy but have been feeling pretty good, energy/strength wise.
Training for the week as follows.
Monday
Chest:
Incline DB press
2 x warmup sets 20/25kgx12
1 x normal set 32.5kgx9
Incline chest press machine
2 x warmup set 25/31kgx15
1 x normal set 37.5x8
Cable flys
2 x warmup sets 10/15kgx18
1 x normal set 17.5x15
Chest dips
2 sets 17/20
DB pullover
3 x warmup sets 15kgx20
1 x normal set 17.5kgx15
Pushups
3 sets 16/15/15
Wednesday
Back:
Pull ups
3 sets 16/14/12
Cable lat pull down
2 x warmups sets (slow & strict) 50kgx14
1 x normal set 80kgx8
Reverse grip pull down machine
2 x warmup sets 50kgx15
1 x normal set 70kgx12
Bent over row BB
3 x normal sets 60kgx12-14
ISO lateral row machine
2 x warmup sets 50kgx15
1 x normal set 70kgx11
Seated row, shoulder width grip
3 x superset sets 50/50/60kgx12
DB shrugs
3 x superset sets with seated rows
25kg/15/13/15
Thursday
Shoulders:
Shoulder press machine
2 x warmup sets 30/35kg-12-14
1 x normal set 49.5kgx12
BB front raise
3 x light sets 12.5kgx15
Lateral cable raise
3 x normal sets 5kgx13
Rear delt reverse fly
2 x warmup set 26kgx15
1 x normal set 31kgx13
EZ bar upright row
2 x normal sets 17.5kg/20kgx15
1 x top set 22.5kgx12
Friday
Arms/ABS:
Tricep press down machine
2 x warmup sets 60/65kgx15
1 x top set 90kgx13
Tricep V bar press down
2 x warmup sets 25kgx15
1 x top set 36kgx13
DB tricep extension
4 x normal sets 20kgx12
DB bicep curl
1 x warmup set 10kgx15
2 x normal sets 12.5kgx12
BB preacher curls
2 x normal sets 20/25kgx14
1 x failure set 30kgx9
Cable hammer curls
3 x normal sets 15kgx15
Stationary Bike
35 minutes 230cals
Crunches
3 x sets 25/25/25
Saturday
Upper:
Pull ups
3 x sets 15/15/14
Incline DB press
2 x failure sets 35kgx7/5
Machine shoulder press
2 x failure sets 54kgx9/8
Cable lateral pulldown
2 x failure sets 90kgx9/7
Incline chest press machine
2 x failure sets 35kgx11 40kgx5
Cable lateral raises
3 x normals sets 5kgx12
That concludes my week, still sitting at 91kg but feel tighter. Keen to log for Raptor Labs again in the future and can’t thank them enough for the opportunity they’ve given me, they have been truly wonderful. Last comparison picture is 3 months apart also.
Thank you for the continued support from the EVO community, greatly appreciated. My next chapter with be logging for Sassy’s Pharmaceutical’s and hopefully you will continue to follow along.
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Solid work brother you can sure tell in your chest being thicker, delts are popping much more and the trunk has tightened up!! Good work!
@Alex1909 your progress is real bro
legit EVO family respect I can see you doing really well and actually getting leaner and bigger
thanks legend, means allot.
@Alex1909 your progress is real bro
I can see you doing really well and actually getting leaner and bigger
