Approved Log 12 week Beginner Testosterone Cycle Log

[Tiger Salman Khan]

30 min morning walk with the Mrs

Pin day after skipping it mid week, plus super drive pre workout

10min warmup

Shoulder press
12 x 25kg
7 x 40kg +3r
6 x 40kg +5kg
8 x 35kg
8 x 35kg
8 x 30kg +2r +5kg
8 x 30kg +2r +5kg

Delt Fly
3 x 10 20kg +5kg

180 Side delt raise
1 x 8 10kg
2 x 6 10kg

Front delt raise
1 x 10 10kg +2r
2 x 10 15g +2r +5kg

Shrugs
3 x 10 25kg +5kg

Some big progress today most likely from the pins
Felt good and punished the delts

No longer in ketosis, this is week 7 of the cycle, I'll play it by ear but thinking I'll go back keto for the last 4 weeks really peel the fat off.

Calories 2394
View attachment 79652

@Freki Nice training updates bro.......

 

[Freki]

Sunday
90 min run /walk 12km total , HR was sitting 130s very impressed, i think i under ate for the day with 1900 calories was lacking energy today as a consequence.

Monday
50min tempo walk with the Mrs 6km total

Warmup 5mins
BB Upright Row
1 x 7 40kg +5kg too much weight, poor form

DB Reverse fly
3 x 12 x 25kg go up next week

BB Bent over row
3 x 8 x 48kg +8kg

DB Single arm row
3 x 8 20kg +2.5kg

Pullups
5 +1r
3 +1r
2 +2r

Chinups
2 +new

My first pull day i did 1 pullup, pretty awesome to do 5 in a row now.

Tested ketones twice today and showed in ketosis but shallow

Calories 2357

Lunch

 

[25homes]

Chest day

1hr walk this morning

Skipped pin day , want to see if its aggravating the flu which is still hanging around. So much mucus

DB chest press
10 x 40kg
8 x 50kg
4 x 60kg - 2r
Incline DB 3 x 8 40kg
DB Fly 3 x 12 25kg +2r
Incline Fly 3 x 12 25kg +4r
Pushups 2 x 10

pinned super drive pre workout def felt more motivation to get lifting. Had a good pump going

Right elbow tendinitis is increasing, any suggestions?

Calories 2167
View attachment 79326

Good job

 

[Allupfromhere]

Sunday
90 min run /walk 12km total , HR was sitting 130s very impressed, i think i under ate for the day with 1900 calories was lacking energy today as a consequence.

Monday
50min tempo walk with the Mrs 6km total

Warmup 5mins
BB Upright Row
1 x 7 40kg +5kg too much weight, poor form

DB Reverse fly
3 x 12 x 25kg go up next week

BB Bent over row
3 x 8 x 48kg +8kg

DB Single arm row
3 x 8 20kg +2.5kg

Pullups
5 +1r
3 +1r
2 +2r

Chinups
2 +new

My first pull day i did 1 pullup, pretty awesome to do 5 in a row now.

Tested ketones twice today and showed in ketosis but shallow

Calories 2357
View attachment 80025
Lunch
View attachment 80026

Proper smashing it weapon!!

 

[LevButlerov]

Sunday
90 min run /walk 12km total , HR was sitting 130s very impressed, i think i under ate for the day with 1900 calories was lacking energy today as a consequence.

Monday
50min tempo walk with the Mrs 6km total

Warmup 5mins
BB Upright Row
1 x 7 40kg +5kg too much weight, poor form

DB Reverse fly
3 x 12 x 25kg go up next week

BB Bent over row
3 x 8 x 48kg +8kg

DB Single arm row
3 x 8 20kg +2.5kg

Pullups
5 +1r
3 +1r
2 +2r

Chinups
2 +new

My first pull day i did 1 pullup, pretty awesome to do 5 in a row now.

Tested ketones twice today and showed in ketosis but shallow

Calories 2357
View attachment 80025
Lunch
View attachment 80026

@Freki tuna meal on lunch right?
can you share the ketone tests please? been waiting

 

[RoidRageWife]

Sunday
90 min run /walk 12km total , HR was sitting 130s very impressed, i think i under ate for the day with 1900 calories was lacking energy today as a consequence.

Monday
50min tempo walk with the Mrs 6km total

Warmup 5mins
BB Upright Row
1 x 7 40kg +5kg too much weight, poor form

DB Reverse fly
3 x 12 x 25kg go up next week

BB Bent over row
3 x 8 x 48kg +8kg

DB Single arm row
3 x 8 20kg +2.5kg

Pullups
5 +1r
3 +1r
2 +2r

Chinups
2 +new

My first pull day i did 1 pullup, pretty awesome to do 5 in a row now.

Tested ketones twice today and showed in ketosis but shallow

Calories 2357
View attachment 80025
Lunch
View attachment 80026

Way to go on the pull-ups! I’ve been working on pull-ups too. Chin-ups I have not done. I’m sure can get those but proper pull-ups always a challenge. My Pulldowns are stronger so that’s the indicator for pull-up sucess. Keep grinding!!

 

[Freki]

@Freki tuna meal on lunch right?
can you share the ketone tests please? been waiting

Yes Lunch, I'll take some snaps today

 

[Freki]

Way to go on the pull-ups! I’ve been working on pull-ups too. Chin-ups I have not done. I’m sure can get those but proper pull-ups always a challenge. My Pulldowns are stronger so that’s the indicator for pull-up sucess. Keep grinding!!

Thanks,
Yeah agreed pullups are harder then the chin ups, I was shocked i could only do one, so great to see getting some strength back

 

[LevButlerov]

Yes Lunch, I'll take some snaps today

thanks

 

[Freki]

Tuesdays log

20 min warmup
DB hammer bicep curl
1 x 12 12.5 kg +2r
2 x 10 12.5kg
Isolated Curl drop set x 3
6 x 12.5kg
4 x 10kg
4 x 7.5kg
Tricep DB ext
3 x 10 12.5kg +2r
Scull crushers
1 x 10 20kg +2r
2 x 8 25kg +5kg
Seated dips 3 x 10 25kg
BB Forearm curls
1 x 12 25kg
1 x 12 30kg
1 x 12 35kg

insane arm pump

Calories 1992

 

[LevButlerov]

Tuesdays log

20 min warmup
DB hammer bicep curl
1 x 12 12.5 kg +2r
2 x 10 12.5kg
Isolated Curl drop set x 3
6 x 12.5kg
4 x 10kg
4 x 7.5kg
Tricep DB ext
3 x 10 12.5kg +2r
Scull crushers
1 x 10 20kg +2r
2 x 8 25kg +5kg
Seated dips 3 x 10 25kg
BB Forearm curls
1 x 12 25kg
1 x 12 30kg
1 x 12 35kg

insane arm pump

Calories 1992
View attachment 80261

You should be deep in ketosis loosing bodyfat, can you please share ketone test? thank you @Freki

 

[Freki]

You should be deep in ketosis loosing bodyfat, can you please share ketone test? thank you @Freki

8am post cardio

 

[LevButlerov]

View attachment 80283

8am post cardio

PERFECT deep ketosis.

 

[stevesmi]

That's definitely a solid amount of ketones that you're pissing out

 

[Mobster]

Big fan of Hammer curls here

 

[Freki]

Morning 26min run at medium pace +3km walk

Weights are totals
Warm up 5mins
Romanian deadlift 3 x 8 70kg
DB side lunge 3 x 8 @ 15kg
DB Squats 3 x 8 @ 30kg +5kg
DB Lunges 3 x 8 25kg
BB stiff leg deadlift 3 x 8 60kg +10kg
DB Calf raises to failure 50kg +10kg
19, 15, 14

Had energy but was lacking strength at the start, RDL were hard to complete, either of fatigue or low cals maybe.

Calories 2118

Ketones dropped a little this evening, but still happy with the results considering the 153g protein

 

[Austin316]

Good job on the mid-morning cardio. That goes a long way.

 

[sambee38]

I like the consistency on your training.

You're starting to get on a little roll here.

 

[BookerTNY]

Nice job on the cardio and nice job with the Pull-Ups. You can literally get in a good workout with just those two things.

 

[Arabian]

I give you a lot of credit man.

This is a good workout and you did great.