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Approved Log First Cycle - Testosterone Enanthate Log

Testytestysourcey said:
24/02/26 – PULL
Pull-ups (Free bar): me/negs – 6x1, 2x1, 2x2 / 2x1, 6x2
Seated row pull (Machine): 70kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 12x1, 10x2
Dumbbell row (Angle bench): 17.5kg – 12x3
Hammer curls (Dumbbell): 17.5kg – 8x3
Hammer curls reverse (Dumbbell): 12.5kg – 12x1, 10x2
Face pulls (Cable rope, low): 70kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x1, 10x2
Abdominator (Machine): 90kg (HAF) – 12x2, 8x1
Core abs machine: Level 7 – 20x1
Cardio: 3.2kph, 15 incline – 30min

Definitely feeling the burn after this one!
Click to expand...
@Testytestysourcey keep up the good work man. I like the hammer curls and I like the pull ups, especially when you start off. Really gives the whole workout a nice start.
 
ROIDDERS said:
@Testytestysourcey keep up the good work man. I like the hammer curls and I like the pull ups, especially when you start off. Really gives the whole workout a nice start.
Click to expand...
Ta, decided to keep to 1 chosen lat run and readd these side curls in since its been a while, but mannn there difficult! (thus the lower weight lol)
 
Testytestysourcey said:
24/02/26 – PULL
Pull-ups (Free bar): me/negs – 6x1, 2x1, 2x2 / 2x1, 6x2
Seated row pull (Machine): 70kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 12x1, 10x2
Dumbbell row (Angle bench): 17.5kg – 12x3
Hammer curls (Dumbbell): 17.5kg – 8x3
Hammer curls reverse (Dumbbell): 12.5kg – 12x1, 10x2
Face pulls (Cable rope, low): 70kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x1, 10x2
Abdominator (Machine): 90kg (HAF) – 12x2, 8x1
Core abs machine: Level 7 – 20x1
Cardio: 3.2kph, 15 incline – 30min

Definitely feeling the burn after this one!
Click to expand...
Bros, you are doing an amazing job on this. I like the lat pull downs and I like the dumbbell rows and the hammer curls are also really good. @Testytestysourcey
 
When it comes time when I want to cut, looking at a basic calculator:
https://www.calculator.net/macro-ca...0&cformula=m&cfatpct=20&printit=0&x=Calculate

Am I aiming for roughly the same amount of protein (so 200ish/based on me being 99-100kg atm), Should I then be aiming for basically the lower end of these results? But then I guess maybe aiming towards 2k overall total calories per day etc? @LevButlerov @waggat
1772036357240.webp
 
Testytestysourcey said:
When it comes time when I want to cut, looking at a basic calculator:
https://www.calculator.net/macro-ca...0&cformula=m&cfatpct=20&printit=0&x=Calculate

Am I aiming for roughly the same amount of protein (so 200ish/based on me being 99-100kg atm), Should I then be aiming for basically the lower end of these results? But then I guess maybe aiming towards 2k overall total calories per day etc? @LevButlerov @waggat
View attachment 189469
Click to expand...
Those macros don't look too bad for maintenance. Maybe fat a bit low. Based on your experience, how do you think that would go? And then if you were cutting I you could then cut the carbs to around 200.
 
Testytestysourcey said:
We tried to kick them out early on when they were kittens but theyd scratch at the door all fuckin night so now we just get disturbed regardless ffs
Click to expand...
yeah i will give you a tip i learned on cats a long time ago. they hate CLOSED DOORS! lol. locking them out of their territory won't end well. mine used to scratch the carpet under the door. now that i give mine free reign into any room suddenly they don't want to come in anymore, that is cats for you. gotta play reverse pscyhology with them
 
waggat said:
Those macros don't look too bad for maintenance. Maybe fat a bit low. Based on your experience, how do you think that would go? And then if you were cutting I you could then cut the carbs to around 200.
Click to expand...
As I've been tracking it all compared to how I was before I could probably easily make sure to hit

200 carbs
80-100 fat (tho you think too low?)
200g protein
2000 calories

Might take a couple of weeks to fully get it down I just imagine I'd have to back off soon as I got near it then stop eating anything else for the day, I imagine with reta+anavar this would be even easier? (Assuming I've received it by then mind)
 
Testytestysourcey said:
When it comes time when I want to cut, looking at a basic calculator:
https://www.calculator.net/macro-ca...0&cformula=m&cfatpct=20&printit=0&x=Calculate

Am I aiming for roughly the same amount of protein (so 200ish/based on me being 99-100kg atm), Should I then be aiming for basically the lower end of these results? But then I guess maybe aiming towards 2k overall total calories per day etc? @LevButlerov @waggat
View attachment 189469
Click to expand...
@Testytestysourcey good updates....
 
So Thursday sessions (im here atm) i can only come first thing in a morning, i.e it's too late to come after work, but i am so not a fucking morning person, my sleep sucks and when I get here im just dead af even with a pregym supp before, what can I do to make this session actually useful? Its 2nd push day of the week but egh no energy at this time in a morning, definitely tried to give it a go but im clearly dead vs later 😴😪😴😴💤💤
 
Testytestysourcey said:
So Thursday sessions (im here atm) i can only come first thing in a morning, i.e it's too late to come after work, but i am so not a fucking morning person, my sleep sucks and when I get here im just dead af even with a pregym supp before, what can I do to make this session actually useful? Its 2nd push day of the week but egh no energy at this time in a morning, definitely tried to give it a go but im clearly dead vs later 😴😪😴😴💤💤
Click to expand...
how about you train with the basic movements like push ups squats sissy and sit ups?
 
LevButlerov said:
how about you train with the basic movements like push ups squats sissy and sit ups?
Click to expand...
Maybe an idea, doubt I'd be able to do situps right now, my right side is hurting again, at this point I don't know if its worth just not doing anything until monday, normally I'd go ice skating on the weekend (which is quite vigorous running etc) but I'm almost sure that's that re aggrovated it since I wasn't feeling it anymore until I'd finished the session on saturday :(
 
Testytestysourcey said:
24/02/26 – PULL
Pull-ups (Free bar): me/negs – 6x1, 2x1, 2x2 / 2x1, 6x2
Seated row pull (Machine): 70kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 12x1, 10x2
Dumbbell row (Angle bench): 17.5kg – 12x3
Hammer curls (Dumbbell): 17.5kg – 8x3
Hammer curls reverse (Dumbbell): 12.5kg – 12x1, 10x2
Face pulls (Cable rope, low): 70kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x1, 10x2
Abdominator (Machine): 90kg (HAF) – 12x2, 8x1
Core abs machine: Level 7 – 20x1
Cardio: 3.2kph, 15 incline – 30min

Definitely feeling the burn after this one!
Click to expand...
@Testytestysourcey looks like you got a really good pull day in.
 
Testytestysourcey said:
Maybe an idea, doubt I'd be able to do situps right now, my right side is hurting again, at this point I don't know if its worth just not doing anything until monday, normally I'd go ice skating on the weekend (which is quite vigorous running etc) but I'm almost sure that's that re aggrovated it since I wasn't feeling it anymore until I'd finished the session on saturday :(
Click to expand...
best you deload until monday :D
 
So I did go in the end today lol Felt better during the day, won't be skating to rest though this weekend!

25/02/26 – LEGS
Goblet squat (Dumbbell): 20kg – 12x3
Barbell squat (Free bar): 10kg – 5x1
Barbell squat (Free bar): 20kg – 8x3
Calf raises (Dumbbell): 20kg – 12x3
Leg extension (Machine): 75kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 12x3
Cardio (Bike): Level 15, 11.1kph – 30min

26/02/26 – PUSH
Dips (Machine): me – 12x3
Chest press wide (Machine): 62.5kg – 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Chest fly (Dumbbell angle bench): 20kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 65kg – 10x3
Cardio (Treadmill): 15 incline, 3.2kph – 15min

27/02/26 – PULL
Pull-ups (Free bar): me – 4x1 2x1 1x1
Negative pull-ups: negs – 4x1 6x1 7x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 17.5kg – 12x3
Hammer curls (Dumbbell): 17.5kg – 8x3
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio (Treadmill): 15 incline, 3.2kph – 30min
 
Testytestysourcey said:
So I did go in the end today lol Felt better during the day, won't be skating to rest though this weekend!

25/02/26 – LEGS
Goblet squat (Dumbbell): 20kg – 12x3
Barbell squat (Free bar): 10kg – 5x1
Barbell squat (Free bar): 20kg – 8x3
Calf raises (Dumbbell): 20kg – 12x3
Leg extension (Machine): 75kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 12x3
Cardio (Bike): Level 15, 11.1kph – 30min

26/02/26 – PUSH
Dips (Machine): me – 12x3
Chest press wide (Machine): 62.5kg – 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Chest fly (Dumbbell angle bench): 20kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 65kg – 10x3
Cardio (Treadmill): 15 incline, 3.2kph – 15min

27/02/26 – PULL
Pull-ups (Free bar): me – 4x1 2x1 1x1
Negative pull-ups: negs – 4x1 6x1 7x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 17.5kg – 12x3
Hammer curls (Dumbbell): 17.5kg – 8x3
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio (Treadmill): 15 incline, 3.2kph – 30min
Click to expand...
push is big I like the chest press work with dips :D perfect! and pull ups next day a win! you're handling it well, can we up the cardio on push days to 30? @Testytestysourcey

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
 
LevButlerov said:
push is big I like the chest press work with dips :D perfect! and pull ups next day a win! you're handling it well, can we up the cardio on push days to 30? @Testytestysourcey

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
Click to expand...
For the push days on mondays yeah but thursdays often Ill run out of time, maybe its something I can ensure I do on those days (since they've been shit for being early morning sessions tho)
 
Testytestysourcey said:
So I did go in the end today lol Felt better during the day, won't be skating to rest though this weekend!

25/02/26 – LEGS
Goblet squat (Dumbbell): 20kg – 12x3
Barbell squat (Free bar): 10kg – 5x1
Barbell squat (Free bar): 20kg – 8x3
Calf raises (Dumbbell): 20kg – 12x3
Leg extension (Machine): 75kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 12x3
Cardio (Bike): Level 15, 11.1kph – 30min

26/02/26 – PUSH
Dips (Machine): me – 12x3
Chest press wide (Machine): 62.5kg – 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Chest fly (Dumbbell angle bench): 20kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 65kg – 10x3
Cardio (Treadmill): 15 incline, 3.2kph – 15min

27/02/26 – PULL
Pull-ups (Free bar): me – 4x1 2x1 1x1
Negative pull-ups: negs – 4x1 6x1 7x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 17.5kg – 12x3
Hammer curls (Dumbbell): 17.5kg – 8x3
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio (Treadmill): 15 incline, 3.2kph – 30min
Click to expand...
Nice training man, your Pull day is a fair bit of volume though
 
Testytestysourcey said:
So Thursday sessions (im here atm) i can only come first thing in a morning, i.e it's too late to come after work, but i am so not a fucking morning person, my sleep sucks and when I get here im just dead af even with a pregym supp before, what can I do to make this session actually useful? Its 2nd push day of the week but egh no energy at this time in a morning, definitely tried to give it a go but im clearly dead vs later 😴😪😴😴💤💤
Click to expand...
Can you post your split and current training days. Is having Thursday as a rest day and option, ie can you go other days of the week instead. I train mornings. Around 4:30am now. When I first switched it was 6am and I thought that was early AF! You get used to it though. I can see how just trying to do it one day a week only wouldn't be the best though.
Testytestysourcey said:
So I did go in the end today lol Felt better during the day, won't be skating to rest though this weekend!

25/02/26 – LEGS
Goblet squat (Dumbbell): 20kg – 12x3
Barbell squat (Free bar): 10kg – 5x1
Barbell squat (Free bar): 20kg – 8x3
Calf raises (Dumbbell): 20kg – 12x3
Leg extension (Machine): 75kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 12x3
Cardio (Bike): Level 15, 11.1kph – 30min

26/02/26 – PUSH
Dips (Machine): me – 12x3
Chest press wide (Machine): 62.5kg – 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Chest fly (Dumbbell angle bench): 20kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 65kg – 10x3
Cardio (Treadmill): 15 incline, 3.2kph – 15min

27/02/26 – PULL
Pull-ups (Free bar): me – 4x1 2x1 1x1
Negative pull-ups: negs – 4x1 6x1 7x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 17.5kg – 12x3
Hammer curls (Dumbbell): 17.5kg – 8x3
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio (Treadmill): 15 incline, 3.2kph – 30min
Click to expand...

Good series of workouts there.

Dreamer said:
Nice training man, your Pull day is a fair bit of volume though
Click to expand...

Agree with @Dreamer . That's was going to be my only critique. One thing you could do is cut the negative pull-ups and get your volume by doing the lat pulldown after the BW chins instead. The next thing I'd consider cutting would be the reverse hammer curls. Actually, what are they. Hammer curl is a neutral grip but reverse curl is a pronated grip.
 
Testytestysourcey said:
For the push days on mondays yeah but thursdays often Ill run out of time, maybe its something I can ensure I do on those days (since they've been shit for being early morning sessions tho)
Click to expand...
I see, how about AM fasted?
 
LevButlerov said:
I see, how about AM fasted?
Click to expand...
Interesting, so make sure I don't eat prior and go for it that way? Ill give it a try this week
waggat said:
Can you post your split and current training days. Is having Thursday as a rest day and option, ie can you go other days of the week instead. I train mornings. Around 4:30am now. When I first switched it was 6am and I thought that was early AF! You get used to it though. I can see how just trying to do it one day a week only wouldn't be the best though.


Good series of workouts there.



Agree with @Dreamer . That's was going to be my only critique. One thing you could do is cut the negative pull-ups and get your volume by doing the lat pulldown after the BW chins instead. The next thing I'd consider cutting would be the reverse hammer curls. Actually, what are they. Hammer curl is a neutral grip but reverse curl is a pronated grip.
Click to expand...
Right so basically attempt normal pullups for a first thing/do as many as I can etc then don't bother with negatives basically? I was either picking attempting pull ups or attempting chin ups (maybe I should attempt both at least once if I'm not doing negatives?)

Should I stick to 1 set of lat pulldowns as well? I went from doing roughly all 3 on my list but then dropped to picking only one

1772361085645.webp

Should I continue to stick with one only put try to do more weight/sets?

I must admit I am still feeling it from friday this morning esp on the biceps.
 
Testytestysourcey said:
Interesting, so make sure I don't eat prior and go for it that way? Ill give it a try this week

Right so basically attempt normal pullups for a first thing/do as many as I can etc then don't bother with negatives basically? I was either picking attempting pull ups or attempting chin ups (maybe I should attempt both at least once if I'm not doing negatives?)

Should I stick to 1 set of lat pulldowns as well? I went from doing roughly all 3 on my list but then dropped to picking only one

View attachment 191421
Should I continue to stick with one only put try to do more weight/sets?

I must admit I am still feeling it from friday this morning esp on the biceps.
Click to expand...
Since the number of pull-ups you can do is limited (particularly on the third set), you could do: two normal sets and have the third set be negatives only.

For lat pulldowns, just pick one (different grip to pull ups so say palm facing) and stick to it for a while. Do three sets with that one grip.
 
waggat said:
Since the number of pull-ups you can do is limited (particularly on the third set), you could do: two normal sets and have the third set be negatives only.

For lat pulldowns, just pick one (different grip to pull ups so say palm facing) and stick to it for a while. Do three sets with that one grip.
Click to expand...
Even if the set is basically 2-3 pullups max?
 
Testytestysourcey said:
Even if the set is basically 2-3 pullups max?
Click to expand...
Hey mate, yeah I don't see the point of grinding away endlessly. You have the pulldowns to get volume in.

So looking at your last workout, you would do this:

Set 1: 4 reps
Set 2: 2 reps
Set 3 (negatives only): 6 reps

Alternatively, get yourself a band and do band assisted pull-ups for set 2 and 3.
 
waggat said:
Hey mate, yeah I don't see the point of grinding away endlessly. You have the pulldowns to get volume in.

So looking at your last workout, you would do this:

Set 1: 4 reps
Set 2: 2 reps
Set 3 (negatives only): 6 reps

Alternatively, get yourself a band and do band assisted pull-ups for set 2 and 3.
Click to expand...
Awesome Ill give it a try.
 
01/03/26 – PUSH

Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min
02/03/26 – PULL (16:30)- biceps are aching like fuck so lowering weight where needed

(2min between sets on some)
Pull-ups (Free bar): me x2 / negs x1 – 7x1, 5x1 / 8x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 20kg – 12x3
Hammer curls (Dumbbell): 12.5kg – 15x1, 13x1, 12x1
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 20kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Clearly not recovered from last pull day (Friday) since biceps are aching but pullups felt alot better doing 2 sets then 1 set of negatives.
 
Testytestysourcey said:
01/03/26 – PUSH

Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min
02/03/26 – PULL (16:30)- biceps are aching like fuck so lowering weight where needed

(2min between sets on some)
Pull-ups (Free bar): me x2 / negs x1 – 7x1, 5x1 / 8x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 20kg – 12x3
Hammer curls (Dumbbell): 12.5kg – 15x1, 13x1, 12x1
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 20kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Clearly not recovered from last pull day (Friday) since biceps are aching but pullups felt alot better doing 2 sets then 1 set of negatives.
Click to expand...
if your biceps hurt do time off from upper you need to have your body recover more first :D @Testytestysourcey
chest press well done with dips
 
Testytestysourcey said:
01/03/26 – PUSH

Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min
02/03/26 – PULL (16:30)- biceps are aching like fuck so lowering weight where needed

(2min between sets on some)
Pull-ups (Free bar): me x2 / negs x1 – 7x1, 5x1 / 8x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 20kg – 12x3
Hammer curls (Dumbbell): 12.5kg – 15x1, 13x1, 12x1
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 20kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Clearly not recovered from last pull day (Friday) since biceps are aching but pullups felt alot better doing 2 sets then 1 set of negatives.
Click to expand...
@Testytestysourcey I like the pulling split and I like the pushing split. Definitely got your hands full on those two workouts.
 
Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Is this all 1 set or just the top sets? If so how many other sets?
 
Testytestysourcey said:
01/03/26 – PUSH

Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min
02/03/26 – PULL (16:30)- biceps are aching like fuck so lowering weight where needed

(2min between sets on some)
Pull-ups (Free bar): me x2 / negs x1 – 7x1, 5x1 / 8x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 20kg – 12x3
Hammer curls (Dumbbell): 12.5kg – 15x1, 13x1, 12x1
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 20kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Clearly not recovered from last pull day (Friday) since biceps are aching but pullups felt alot better doing 2 sets then 1 set of negatives.
Click to expand...
Bros, the push and pull training is fantastic. Nice job mixing in the exercises and going hard back-to-back days. @Testytestysourcey
 
Mobster said:
Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Is this all 1 set or just the top sets? If so how many other sets?
Click to expand...
Each x(number) is a set so dips for example with 1 or 2minute break inbetween them. (HAF just means I found it hard as fuck to do/struggled with it lol)
12dips
break 1-2min
12dips
break 1-2min
12dips
break 1-2min
12dips
break 1-2min
12dips
break 1-2min
12dips
break 1-2min/till I find next machine/exercise to use
 
Testytestysourcey said:
01/03/26 – PUSH

Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min
02/03/26 – PULL (16:30)- biceps are aching like fuck so lowering weight where needed

(2min between sets on some)
Pull-ups (Free bar): me x2 / negs x1 – 7x1, 5x1 / 8x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 20kg – 12x3
Hammer curls (Dumbbell): 12.5kg – 15x1, 13x1, 12x1
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 20kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Clearly not recovered from last pull day (Friday) since biceps are aching but pullups felt alot better doing 2 sets then 1 set of negatives.
Click to expand...
On your pushing split date try and rotate things on your next one. @Testytestysourcey instead of doing dips to start, finish the workout with dips. Instead of doing cardio to finish, start the workout with cardio and abs instead.
 
Ulter said:
On your pushing split date try and rotate things on your next one. @Testytestysourcey instead of doing dips to start, finish the workout with dips. Instead of doing cardio to finish, start the workout with cardio and abs instead.
Click to expand...
Can do, that'll be on thurs next, tbh if the biceps are still hurting on friday I'm tempted to "skip" pull day but goto the gym anyway and do stuff like just cardio or something
 
Testytestysourcey said:
Can do, that'll be on thurs next, tbh if the biceps are still hurting on friday I'm tempted to "skip" pull day but goto the gym anyway and do stuff like just cardio or something
Click to expand...
yeah if the biceps are hurting then don't push things too much. You don't want to end up with tendinitis.
 
Testytestysourcey said:
Each x(number) is a set so dips for example with 1 or 2minute break inbetween them. (HAF just means I found it hard as fuck to do/struggled with it lol)
12dips
break 1-2min
12dips
break 1-2min
12dips
break 1-2min
12dips
break 1-2min
12dips
break 1-2min
12dips
break 1-2min/till I find next machine/exercise to use
Click to expand...
@Testytestysourcey I like it for sure. Keeping the breaks only one to two minutes is perfect unless you are strength training. That's the way to do it.
 
Testytestysourcey said:
01/03/26 – PUSH

Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min
02/03/26 – PULL (16:30)- biceps are aching like fuck so lowering weight where needed

(2min between sets on some)
Pull-ups (Free bar): me x2 / negs x1 – 7x1, 5x1 / 8x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 20kg – 12x3
Hammer curls (Dumbbell): 12.5kg – 15x1, 13x1, 12x1
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 20kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Clearly not recovered from last pull day (Friday) since biceps are aching but pullups felt alot better doing 2 sets then 1 set of negatives.
Click to expand...
As others have said, looking really good on this workout. The push and pull split are fantastic. Just go a little bit easy on it when you're going back-to-back days. Sometimes a rest day in between can end up being a blessing. @Testytestysourcey
 
Ulter said:
On your pushing split date try and rotate things on your next one. @Testytestysourcey instead of doing dips to start, finish the workout with dips. Instead of doing cardio to finish, start the workout with cardio and abs instead.
Click to expand...
I should probably add, anyone have any issue becoming a puddle of water in the gym? Im perma constant sweat like fuck, when I end with cardio btw I'm completely drenched lol
 

Not sure why gpt changes the bloody format every time I ask but heyho, I think after todays morning session (I did it without having a shake but did have some pregym stuff, I also clearly slept better and the session was better overall)​


04/03/26 — LEGS​

Goblet Squat (Dumbbell)
  • 20 kg
  • 12x3
BB Squat (Free Bar)
  • 60 kg total + bar
  • 6x1 8x2
  • freebar 13
Calf Raises (Dumbbell)
  • 22.5 kg
  • 12x3
Leg Press (Machine)
  • 130 kg
  • 12x6
Leg Extension (Machine)
  • 80 kg
  • 12x3
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio
  • 15inc 3.2 kph
  • 30 min

05/03/26 — Push - Day 2 (I did these in reverse as suggested by @Ulter) wasn't as bad as I expected for 8:30am lol (Bottom to top from these)​

Dips
  • Skip
Chest Press (Wide Machine)
  • Skip
Incline Dumbbell Press
  • 22.5 kg
  • 12x1
Pec Fly (Machine)
  • 75 kg
  • 12x3
Lateral Raises (Dumbbell)
  • 17.5 kg
  • 10x3
Triceps Pushdown
  • 70 kg (HAF)
  • 8x3
Abdominator
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3

I will say tho, I skipped those as the end as my biceps still hurting even if its not the muscle group I'm actually hitting, I still need it to pick up the weights etc, I think unless my biceps improve overnight I will skip tomorrow and have it as an additional rest day cause clearly my body is begging for it and hopefully all is right come monday again. Ps took 5mg aromasin along with the test this morning Lev.
 
Testytestysourcey said:

Not sure why gpt changes the bloody format every time I ask but heyho, I think after todays morning session (I did it without having a shake but did have some pregym stuff, I also clearly slept better and the session was better overall)​

​

04/03/26 — LEGS​

Goblet Squat (Dumbbell)
  • 20 kg
  • 12x3
BB Squat (Free Bar)
  • 60 kg total + bar
  • 6x1 8x2
  • freebar 13
Calf Raises (Dumbbell)
  • 22.5 kg
  • 12x3
Leg Press (Machine)
  • 130 kg
  • 12x6
Leg Extension (Machine)
  • 80 kg
  • 12x3
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio
  • 15inc 3.2 kph
  • 30 min

05/03/26 — Push - Day 2 (I did these in reverse as suggested by @Ulter) wasn't as bad as I expected for 8:30am lol (Bottom to top from these)​

Dips
  • Skip
Chest Press (Wide Machine)
  • Skip
Incline Dumbbell Press
  • 22.5 kg
  • 12x1
Pec Fly (Machine)
  • 75 kg
  • 12x3
Lateral Raises (Dumbbell)
  • 17.5 kg
  • 10x3
Triceps Pushdown
  • 70 kg (HAF)
  • 8x3
Abdominator
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3

I will say tho, I skipped those as the end as my biceps still hurting even if its not the muscle group I'm actually hitting, I still need it to pick up the weights etc, I think unless my biceps improve overnight I will skip tomorrow and have it as an additional rest day cause clearly my body is begging for it and hopefully all is right come monday again. Ps took 5mg aromasin along with the test this morning Lev.
Click to expand...
Nice man, I'm glad you took my advice. Your body will get a nice boost from literally changing something so subtle.
 
Testytestysourcey said:
I should probably add, anyone have any issue becoming a puddle of water in the gym? Im perma constant sweat like fuck, when I end with cardio btw I'm completely drenched lol
Click to expand...
some people sweat more. That's just the way it is. If you're taking stimulants before the gym, that will make the problem worse.
 
Testytestysourcey said:
01/03/26 – PUSH

Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min
02/03/26 – PULL (16:30)- biceps are aching like fuck so lowering weight where needed

(2min between sets on some)
Pull-ups (Free bar): me x2 / negs x1 – 7x1, 5x1 / 8x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 20kg – 12x3
Hammer curls (Dumbbell): 12.5kg – 15x1, 13x1, 12x1
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 20kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Clearly not recovered from last pull day (Friday) since biceps are aching but pullups felt alot better doing 2 sets then 1 set of negatives.
Click to expand...
@Testytestysourcey Very solid push/pull work right here!
 
Testytestysourcey said:
01/03/26 – PUSH

Dips (Machine): me – 12x6
Chest press wide (Machine): 65kg – 12x2, 9x1
Incline press (Dumbbell angle bench): 22.5kg – 12x3
Lateral raises (Dumbbell): 17.5kg – 10x3
Triceps pushdown (Cable bar): 70kg – 8x3 (HAF)
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min
02/03/26 – PULL (16:30)- biceps are aching like fuck so lowering weight where needed

(2min between sets on some)
Pull-ups (Free bar): me x2 / negs x1 – 7x1, 5x1 / 8x1
Seated row pull (Machine): 75kg – 8x3
Lat pulldown (Middle, palm away): 65kg – 8x3
Dumbbell row (Angle bench): 20kg – 12x3
Hammer curls (Dumbbell): 12.5kg – 15x1, 13x1, 12x1
Hammer curls reverse (Dumbbell): 12.5kg – 12x3
Shrugs (Dumbbell): 20kg – 12x3
Abdominator (Machine): 90kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 15 incline, 3.2kph – 30min

Clearly not recovered from last pull day (Friday) since biceps are aching but pullups felt alot better doing 2 sets then 1 set of negatives.
Click to expand...
@Testytestysourcey try to get more rest in those biceps brother. Hate to see an injury
 
Testytestysourcey said:

Not sure why gpt changes the bloody format every time I ask but heyho, I think after todays morning session (I did it without having a shake but did have some pregym stuff, I also clearly slept better and the session was better overall)​

​

04/03/26 — LEGS​

Goblet Squat (Dumbbell)
  • 20 kg
  • 12x3
BB Squat (Free Bar)
  • 60 kg total + bar
  • 6x1 8x2
  • freebar 13
Calf Raises (Dumbbell)
  • 22.5 kg
  • 12x3
Leg Press (Machine)
  • 130 kg
  • 12x6
Leg Extension (Machine)
  • 80 kg
  • 12x3
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio
  • 15inc 3.2 kph
  • 30 min

05/03/26 — Push - Day 2 (I did these in reverse as suggested by @Ulter) wasn't as bad as I expected for 8:30am lol (Bottom to top from these)​

Dips
  • Skip
Chest Press (Wide Machine)
  • Skip
Incline Dumbbell Press
  • 22.5 kg
  • 12x1
Pec Fly (Machine)
  • 75 kg
  • 12x3
Lateral Raises (Dumbbell)
  • 17.5 kg
  • 10x3
Triceps Pushdown
  • 70 kg (HAF)
  • 8x3
Abdominator
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3

I will say tho, I skipped those as the end as my biceps still hurting even if its not the muscle group I'm actually hitting, I still need it to pick up the weights etc, I think unless my biceps improve overnight I will skip tomorrow and have it as an additional rest day cause clearly my body is begging for it and hopefully all is right come monday again. Ps took 5mg aromasin along with the test this morning Lev.
Click to expand...
5mgs aromasin good call lets see how you do :D on the incline and pec fly can we up the volume to 15-20 reps? @Testytestysourcey
 
Testytestysourcey said:
What can I do to stay on top of sometimes having shitty diet days? I say this as its the gf that often cooks and often despite me saying no, not so much does whatever anyway, do I try to offset by doubling my cardio the following week or something? Losing battle sometimes...
Click to expand...
You need to meal prep can you do it?
 
Testytestysourcey said:
Not really, dare not get in the way of a woman and her kitchen lmao
Click to expand...
you should get in and do meal prep :D
Testytestysourcey said:
Hate to say but my arm still hurts, its almost like forearm + the middle bit/elbow..
Click to expand...

Testytestysourcey said:
Well it's 100% official I'm just poorly, clearly been coming on for a few days, been skating today (30-40mins of decent cardio) but god I feel awful now (10pm) feeling weak, sore throat, constant runny nose 😨😷
Click to expand...
how bad is the pain? you doing bpc? @Testytestysourcey
 
1000026939.webp
heres the rough plan (cant really make it smaller without losing stuff)

Once I receive reta and figure it out I'll probably start trying to recomp with it while I've still hopefully got a couple months of test left, be touch and go since I was running slightly too much and thus not getting X amount of weeks from a 10ml vial etc at which point ill also drop the calories and try running a deficit for that time.
 
100% not sure its even worth going to the gym tomorrow, my right arm is still killing me, holding something low weight for example this weekend was killing it, not to mention the low energy/constant runny nose still...bit of a bummer tbh, not sure if its worth turning up to just do only cardio or if to just take a few days off until I'm fully recovered, my reta looks like its turning up mon/tues mind you so def need to be in for that,
 
Testytestysourcey said:
No idea what bpc is?
Click to expand...
bpc157 is a peptide for injuries basically and pain @Testytestysourcey
read about it here
https://irongorillas.com/peptides-handbook-ebook/
Testytestysourcey said:
View attachment 195303heres the rough plan (cant really make it smaller without losing stuff)

Once I receive reta and figure it out I'll probably start trying to recomp with it while I've still hopefully got a couple months of test left, be touch and go since I was running slightly too much and thus not getting X amount of weeks from a 10ml vial etc at which point ill also drop the calories and try running a deficit for that time.
Click to expand...
staying stable :D you should be in a deficit if you have retatrutide in
Testytestysourcey said:
100% not sure its even worth going to the gym tomorrow, my right arm is still killing me, holding something low weight for example this weekend was killing it, not to mention the low energy/constant runny nose still...bit of a bummer tbh, not sure if its worth turning up to just do only cardio or if to just take a few days off until I'm fully recovered, my reta looks like its turning up mon/tues mind you so def need to be in for that,
Click to expand...
if you have right arm pain deload, especially if you sick, take 3 days off
 
Testytestysourcey said:
View attachment 195303heres the rough plan (cant really make it smaller without losing stuff)

Once I receive reta and figure it out I'll probably start trying to recomp with it while I've still hopefully got a couple months of test left, be touch and go since I was running slightly too much and thus not getting X amount of weeks from a 10ml vial etc at which point ill also drop the calories and try running a deficit for that time.
Click to expand...
@Testytestysourcey good updates.....
 
Testytestysourcey said:
Yeah I think I'm gonna have to, its depressing not being able to go lol I do still feel like ass so there is that, might have another rest day to see if this cough dies off alittle then try legs tomorrow.
Click to expand...

Testytestysourcey said:
Will say when i go for legs I'd likely have to drop the weight on the goblet squats since it hurt before to lift the current weight up into position eghhhhhhhhh
Click to expand...
you have to know that injury is part of training, learn to work around it, the injured parts deload and dont train trust me on this :D @Testytestysourcey do you have budget to pin bpc/tb into it?
 
LevButlerov said:
you have to know that injury is part of training, learn to work around it, the injured parts deload and dont train trust me on this :D @Testytestysourcey do you have budget to pin bpc/tb into it?
Click to expand...
Not currently, should hopefully go today might do a push day, to be honest I was thinking more about the trt bridge you were talking about before
 
Testytestysourcey said:
Not currently, should hopefully go today might do a push day, to be honest I was thinking more about the trt bridge you were talking about before
Click to expand...
TRT bridge is good but you need to avoid injury sites
 

Was in a rush cause of finishing work late so I could watch the hockey but it was nice to get back on the horse as they say...​

11/03/26​

Dips (Machine)
  • 12x6
  • me
Chest Press Wide (Machine)
  • 12x2, 5x1 (failure)
  • 65 kg HAF
Incline Press (Dumbbell Angle Bench)
  • 15x6
  • 15 kg
Pec Fly (Machine)
  • 12x3
  • 75 kg
Lateral Raises (Dumbbell)
  • 12x3
  • 10 kg
  • tried 15 kg but arm hurting
Triceps Pushdown (Cable Bar)
  • 15x1, 13x1, 12x1, 7x1
  • 60 kg
Abdominator (Machine)
  • 12x3
  • 90 kg
CoreAbsMachine
  • skip (not free)
Cardio
  • 15% incline
  • 1.9 mph
  • 30 min
 

Always a bit short on time on thursdays since I'm trying to squeeze it in before work:

13/03/26​

Forearm Mild Pain in general

Pull-ups (Free Bar)
  • Skip - forearm pain trying during these
Seated Row Pull (Machine)
  • 75 kg
  • 8x3
  • very mild pain
Lat Pulldown (Wide – Palm Away)
  • 30 kg / 40 kg / 50 kg
  • 15x3 / 15x3 / 12x3
  • tried 60 kg at first but stopped due to forearm pain
Dumbbell Row (Angle Bench)
  • 20 kg
  • 12x3
Hammer Curls (Dumbbell)
  • skipped
  • forearm pain
Hammer Curls Reverse (Dumbbell)
  • skipped
  • forearm pain
Face Pulls (Low – Cable Rope)
  • skip
Shrugs (Dumbbell)
  • 20 kg
  • 12x3
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio (Treadmill)
  • 15 incline
  • 3.2 kph
  • 30 min
 
Testytestysourcey said:

Always a bit short on time on thursdays since I'm trying to squeeze it in before work:​

​

13/03/26​

Forearm Mild Pain in general

Pull-ups (Free Bar)
  • Skip - forearm pain trying during these
Seated Row Pull (Machine)
  • 75 kg
  • 8x3
  • very mild pain
Lat Pulldown (Wide – Palm Away)
  • 30 kg / 40 kg / 50 kg
  • 15x3 / 15x3 / 12x3
  • tried 60 kg at first but stopped due to forearm pain
Dumbbell Row (Angle Bench)
  • 20 kg
  • 12x3
Hammer Curls (Dumbbell)
  • skipped
  • forearm pain
Hammer Curls Reverse (Dumbbell)
  • skipped
  • forearm pain
Face Pulls (Low – Cable Rope)
  • skip
Shrugs (Dumbbell)
  • 20 kg
  • 12x3
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio (Treadmill)
  • 15 incline
  • 3.2 kph
  • 30 min
Click to expand...
strong day :D how bad is the forearm pain? @Testytestysourcey
good lat pulls but again pain seems
 
Testytestysourcey said:

Always a bit short on time on thursdays since I'm trying to squeeze it in before work:​

​

13/03/26​

Forearm Mild Pain in general

Pull-ups (Free Bar)
  • Skip - forearm pain trying during these
Seated Row Pull (Machine)
  • 75 kg
  • 8x3
  • very mild pain
Lat Pulldown (Wide – Palm Away)
  • 30 kg / 40 kg / 50 kg
  • 15x3 / 15x3 / 12x3
  • tried 60 kg at first but stopped due to forearm pain
Dumbbell Row (Angle Bench)
  • 20 kg
  • 12x3
Hammer Curls (Dumbbell)
  • skipped
  • forearm pain
Hammer Curls Reverse (Dumbbell)
  • skipped
  • forearm pain
Face Pulls (Low – Cable Rope)
  • skip
Shrugs (Dumbbell)
  • 20 kg
  • 12x3
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio (Treadmill)
  • 15 incline
  • 3.2 kph
  • 30 min
Click to expand...
@Testytestysourcey keep up the good work on this. sometimes you have to work around issues
 
Mobster said:
Forearm Mild Pain in general

Remind me what's caused this
Click to expand...
Either pullups or bicep curls, I've been to the gym this morning for leg day, definitely still hurts (no where near as bad as last week mind) Heres a pic of basically the bit that hurts when I apply weight in the hand, also tender to touch etc.

1773397240787.webp

14/03/26 - LEGS (7:30am)​


Goblet Squat (Dumbbell)
  • 22.5 kg
  • 12x3
BB Squat (Machine or Free)
  • 40 kg + bar
  • 10x3
Calf Raises (Bodyweight/Dumbbell)
  • 20 kg
  • 12x3
Leg Press (Machine)
  • 140 kg HAF
  • 12x4
Leg Extension (Machine)
  • 70 kg
  • 15x2, 12x1
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio
  • 15 incline
  • 3.0 kph
  • 33 min

First time I've been on a friday this early (mix of I'm working late like a thursday and the F1 quali being on at 7:30am lol)
This thing:
Calf Raises (Bodyweight/Dumbbell)
Not a fan of this, maybe theres a better way to do it without dumbells? as my grip strength/ability to hold whatever weight dumbell is letting me down here as its far lacking vs what my calfs can actually take.
 
Testytestysourcey said:

Always a bit short on time on thursdays since I'm trying to squeeze it in before work:​

​

13/03/26​

Forearm Mild Pain in general

Pull-ups (Free Bar)
  • Skip - forearm pain trying during these
Seated Row Pull (Machine)
  • 75 kg
  • 8x3
  • very mild pain
Lat Pulldown (Wide – Palm Away)
  • 30 kg / 40 kg / 50 kg
  • 15x3 / 15x3 / 12x3
  • tried 60 kg at first but stopped due to forearm pain
Dumbbell Row (Angle Bench)
  • 20 kg
  • 12x3
Hammer Curls (Dumbbell)
  • skipped
  • forearm pain
Hammer Curls Reverse (Dumbbell)
  • skipped
  • forearm pain
Face Pulls (Low – Cable Rope)
  • skip
Shrugs (Dumbbell)
  • 20 kg
  • 12x3
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio (Treadmill)
  • 15 incline
  • 3.2 kph
  • 30 min
Click to expand...
That is smart that you're skipping exercises. If it hurts then don't do it. You don't want to over-train and cause the problem to get worse. @Testytestysourcey
 
2Thick said:
That is smart that you're skipping exercises. If it hurts then don't do it. You don't want to over-train and cause the problem to get worse. @Testytestysourcey
Click to expand...
Definitely one of those, fool me once, need to keep that mindset of ignore it/keep going to the gym but just do anything else/work around it, happy to be back in the gym tho lol
 
Testytestysourcey said:
Either pullups or bicep curls, I've been to the gym this morning for leg day, definitely still hurts (no where near as bad as last week mind) Heres a pic of basically the bit that hurts when I apply weight in the hand, also tender to touch etc.

View attachment 198179

14/03/26 - LEGS (7:30am)​


Goblet Squat (Dumbbell)
  • 22.5 kg
  • 12x3
BB Squat (Machine or Free)
  • 40 kg + bar
  • 10x3
Calf Raises (Bodyweight/Dumbbell)
  • 20 kg
  • 12x3
Leg Press (Machine)
  • 140 kg HAF
  • 12x4
Leg Extension (Machine)
  • 70 kg
  • 15x2, 12x1
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio
  • 15 incline
  • 3.0 kph
  • 33 min

First time I've been on a friday this early (mix of I'm working late like a thursday and the F1 quali being on at 7:30am lol)
This thing:
Calf Raises (Bodyweight/Dumbbell)
Not a fan of this, maybe theres a better way to do it without dumbells? as my grip strength/ability to hold whatever weight dumbell is letting me down here as its far lacking vs what my calfs can actually take.
Click to expand...
Work on some more flexibility mobility movements. @Testytestysourcey when you lack flexibility in your elbows, forearms, wrists, and even your hands, that can lead to these types of injuries.
 
Testytestysourcey said:
Either pullups or bicep curls, I've been to the gym this morning for leg day, definitely still hurts (no where near as bad as last week mind) Heres a pic of basically the bit that hurts when I apply weight in the hand, also tender to touch etc.

View attachment 198179

14/03/26 - LEGS (7:30am)​


Goblet Squat (Dumbbell)
  • 22.5 kg
  • 12x3
BB Squat (Machine or Free)
  • 40 kg + bar
  • 10x3
Calf Raises (Bodyweight/Dumbbell)
  • 20 kg
  • 12x3
Leg Press (Machine)
  • 140 kg HAF
  • 12x4
Leg Extension (Machine)
  • 70 kg
  • 15x2, 12x1
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio
  • 15 incline
  • 3.0 kph
  • 33 min

First time I've been on a friday this early (mix of I'm working late like a thursday and the F1 quali being on at 7:30am lol)
This thing:
Calf Raises (Bodyweight/Dumbbell)
Not a fan of this, maybe theres a better way to do it without dumbells? as my grip strength/ability to hold whatever weight dumbell is letting me down here as its far lacking vs what my calfs can actually take.
Click to expand...
@Testytestysourcey Bros, working around injury is something very important. You don't want to keep pounding injuries. You'll end up having the problems long term. That's not what you want.
 
Testytestysourcey said:
Either pullups or bicep curls, I've been to the gym this morning for leg day, definitely still hurts (no where near as bad as last week mind) Heres a pic of basically the bit that hurts when I apply weight in the hand, also tender to touch etc.

View attachment 198179

14/03/26 - LEGS (7:30am)​


Goblet Squat (Dumbbell)
  • 22.5 kg
  • 12x3
BB Squat (Machine or Free)
  • 40 kg + bar
  • 10x3
Calf Raises (Bodyweight/Dumbbell)
  • 20 kg
  • 12x3
Leg Press (Machine)
  • 140 kg HAF
  • 12x4
Leg Extension (Machine)
  • 70 kg
  • 15x2, 12x1
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio
  • 15 incline
  • 3.0 kph
  • 33 min

First time I've been on a friday this early (mix of I'm working late like a thursday and the F1 quali being on at 7:30am lol)
This thing:
Calf Raises (Bodyweight/Dumbbell)
Not a fan of this, maybe theres a better way to do it without dumbells? as my grip strength/ability to hold whatever weight dumbell is letting me down here as its far lacking vs what my calfs can actually take.
Click to expand...
I like the workout. it is solid. you won't go wrong with core and leg day! @Testytestysourcey
 
Testytestysourcey said:

Always a bit short on time on thursdays since I'm trying to squeeze it in before work:

13/03/26​

Forearm Mild Pain in general

Pull-ups (Free Bar)
  • Skip - forearm pain trying during these
Seated Row Pull (Machine)
  • 75 kg
  • 8x3
  • very mild pain
Lat Pulldown (Wide – Palm Away)
  • 30 kg / 40 kg / 50 kg
  • 15x3 / 15x3 / 12x3
  • tried 60 kg at first but stopped due to forearm pain
Dumbbell Row (Angle Bench)
  • 20 kg
  • 12x3
Hammer Curls (Dumbbell)
  • skipped
  • forearm pain
Hammer Curls Reverse (Dumbbell)
  • skipped
  • forearm pain
Face Pulls (Low – Cable Rope)
  • skip
Shrugs (Dumbbell)
  • 20 kg
  • 12x3
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio (Treadmill)
  • 15 incline
  • 3.2 kph
  • 30 min
Click to expand...
@Testytestysourcey another great training session! Keep it up.
 
Testytestysourcey said:
Either pullups or bicep curls, I've been to the gym this morning for leg day, definitely still hurts (no where near as bad as last week mind) Heres a pic of basically the bit that hurts when I apply weight in the hand, also tender to touch etc.

View attachment 198179

14/03/26 - LEGS (7:30am)​


Goblet Squat (Dumbbell)
  • 22.5 kg
  • 12x3
BB Squat (Machine or Free)
  • 40 kg + bar
  • 10x3
Calf Raises (Bodyweight/Dumbbell)
  • 20 kg
  • 12x3
Leg Press (Machine)
  • 140 kg HAF
  • 12x4
Leg Extension (Machine)
  • 70 kg
  • 15x2, 12x1
Abdominator (Machine)
  • 90 kg
  • 12x3
CoreAbsMachine
  • 7 core
  • 20x3
Cardio
  • 15 incline
  • 3.0 kph
  • 33 min

First time I've been on a friday this early (mix of I'm working late like a thursday and the F1 quali being on at 7:30am lol)
This thing:
Calf Raises (Bodyweight/Dumbbell)
Not a fan of this, maybe theres a better way to do it without dumbells? as my grip strength/ability to hold whatever weight dumbell is letting me down here as its far lacking vs what my calfs can actually take.
Click to expand...
did you massage it and infrared lamp it?
Testytestysourcey said:
@LevButlerov @stevesmi @waggat definitely noticed a lack of libido the last week or so, cum is clumpy af/kinda gross, is it worth starting up 1000iu HCG early?
Click to expand...
why do you think hcg can help you? @Testytestysourcey
 
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