Approved Log 1st Testosterone Enanthate cycle Log

[L1keapunt]

Back on track after abit of a dodgy week on the food, (sons bday party and old man bday party) is a recipe for some bad food but god was it nice to hook into some bday cake and caramel slices, cheese and dips etc. after 2 months of strict eating.

Food today:

Meal 1
Protein porridge with mixed berries
(Cup of rolled oats, 2xtsp chia seeds, 30gm whey)

Meal 2
200gm tuna
1/2 avocado
Turkish dinner roll

Meal 3
200gm chicken breast
125gm basmati rice
Broccoli and beans
1x yellow peach

Meal 4
30gm whey
Handful oh walnuts

Meal 5
200gm chicken breast
125gm basmati rice

Meal 6
Greek yoghurt
20gm whey

Leg day Workout:

1. Smith machine squats (very rarely do these but the quads blew up deluxe)
5x 10 60kg/80kg/ 110kg

2. dumbbell Bulgarian split squats
3X 10 25kg bells

3. Romanian deadlifts
3x 12 60kg/65kg/65kg

4. 45° leg press
4x 10 100kg/110kg/130kg/130kg

5. Leg extensions
1 x 5 each Leg 25kg. (Continue till failure)

I hit the showers after the session and put my work chinos on. No word of lie my quads could not get into my pants haha.

Great session and feeling incredible.

Apologies for the constant posting but this log is driving me.

Cheers all

 

[Allupfromhere]

Back on track after abit of a dodgy week on the food, (sons bday party and old man bday party) is a recipe for some bad food but god was it nice to hook into some bday cake and caramel slices, cheese and dips etc. after 2 months of strict eating.

Food today:

Meal 1
Protein porridge with mixed berries
(Cup of rolled oats, 2xtsp chia seeds, 30gm whey)

Meal 2
200gm tuna
1/2 avocado
Turkish dinner roll

Meal 3
200gm chicken breast
125gm basmati rice
Broccoli and beans
1x yellow peach

Meal 4
30gm whey
Handful oh walnuts

Meal 5
200gm chicken breast
125gm basmati rice

Meal 6
Greek yoghurt
20gm whey

Leg day Workout:

1. Smith machine squats (very rarely do these but the quads blew up deluxe)
5x 10 60kg/80kg/ 110kg

2. dumbbell Bulgarian split squats
3X 10 25kg bells

3. Romanian deadlifts
3x 12 60kg/65kg/65kg

4. 45° leg press
4x 10 100kg/110kg/130kg/130kg

5. Leg extensions
1 x 5 each Leg 25kg. (Continue till failure)

I hit the showers after the session and put my work chinos on. No word of lie my quads could not get into my pants haha.

Great session and feeling incredible.

Apologies for the constant posting but this log is driving me.

Cheers all

Don’t apologise for this bro! That’s why we log. Keeps us accountable and on track, more you post and the more details you give the more help and knowledge you can gain. Including all the fine details is what allows an accurate response from the heavy hitters on Evo. Vague log limited help stay gold brother, enjoying your log!

 

[L1keapunt]

1st pin of week 6 ( no issues ) going to stick with 400mg ew I don't think I'll bother taking it to 500mg I feel great as it is.

Couple snaps this morning! Definitely leaned up abit but still lots of work to do!

Mr arms have definitely grown along with delts! Which is good because I don't really dedicated a day to arms training

 

[Npcclassicphysique champ]

Back on track after abit of a dodgy week on the food, (sons bday party and old man bday party) is a recipe for some bad food but god was it nice to hook into some bday cake and caramel slices, cheese and dips etc. after 2 months of strict eating.

Food today:

Meal 1
Protein porridge with mixed berries
(Cup of rolled oats, 2xtsp chia seeds, 30gm whey)

Meal 2
200gm tuna
1/2 avocado
Turkish dinner roll

Meal 3
200gm chicken breast
125gm basmati rice
Broccoli and beans
1x yellow peach

Meal 4
30gm whey
Handful oh walnuts

Meal 5
200gm chicken breast
125gm basmati rice

Meal 6
Greek yoghurt
20gm whey

Leg day Workout:

1. Smith machine squats (very rarely do these but the quads blew up deluxe)
5x 10 60kg/80kg/ 110kg

2. dumbbell Bulgarian split squats
3X 10 25kg bells

3. Romanian deadlifts
3x 12 60kg/65kg/65kg

4. 45° leg press
4x 10 100kg/110kg/130kg/130kg

5. Leg extensions
1 x 5 each Leg 25kg. (Continue till failure)

I hit the showers after the session and put my work chinos on. No word of lie my quads could not get into my pants haha.

Great session and feeling incredible.

Apologies for the constant posting but this log is driving me.

Cheers all

@L1keapunt why apologize for sharing with the EVO family? WE LOVE IT we are happy to have you post and share with our family. how can you get results if you dont know what you are doing right? so logging is the way my iron brother

meals are clean, but have you done macros on these? seems we need more fats here about +20grams omega 3 fats

leg day was awesome, you pump cardio in?

 

[Npcclassicphysique champ]

1st pin of week 6 ( no issues ) going to stick with 400mg ew I don't think I'll bother taking it to 500mg I feel great as it is.

Couple snaps this morning! Definitely leaned up abit but still lots of work to do!

Mr arms have definitely grown along with delts! Which is good because I don't really dedicated a day to arms training

You are MUCH leaner than when you started and very tight, abs tight and arms bigger with shoulders bigger, chest MUCH wider from what I see.

Stick with 400mgs, you're already doing great.

 

[Npcclassicphysique champ]

Don’t apologise for this bro! That’s why we log. Keeps us accountable and on track, more you post and the more details you give the more help and knowledge you can gain. Including all the fine details is what allows an accurate response from the heavy hitters on Evo. Vague log limited help stay gold brother, enjoying your log!

Well put, EVO family loves to support our brothers and sistes, thats why we are here

 

[L1keapunt]

@L1keapunt why apologize for sharing with the EVO family? WE LOVE IT we are happy to have you post and share with our family. how can you get results if you dont know what you are doing right? so logging is the way my iron brother

meals are clean, but have you done macros on these? seems we need more fats here about +20grams omega 3 fats

leg day was awesome, you pump cardio in?

Thanks mate! Really good family.

Can definitely up my fats,
I generally wat half and avocado and walnuts in another snack. I also have about 10,000mg fishoil per day.Probably add in couple hard-boiled eggs into a meal. Thoughts??

 

[Npcclassicphysique champ]

Thanks mate! Really good family.

Can definitely up my fats,
I generally wat half and avocado and walnuts in another snack. I also have about 10,000mg fishoil per day.Probably add in couple hard-boiled eggs into a meal. Thoughts??

How about we do 1 whole avocado and increase walnuts bro

 

[stevesmi]

You've got a great base to work with keep it going man baby steps

 

[L1keapunt]

How about we do 1 whole avocado and increase walnuts bro

That is easier enough! I will add this starting tomorrow. Thanks for the tip

 

[L1keapunt]

You've got a great base to work with keep it going man baby steps

Thanks Steve! 15 years of rugby builds a nice foundation haha

 

[Npcclassicphysique champ]

That is easier enough! I will add this starting tomorrow. Thanks for the tip

We make small adjustments and see how you feel bro, in time we'll dial you in

 

[Peshay]

Great work bro.
Apologies if Ive missed it in your log. Doing any consistent cardio?

 

[L1keapunt]

Great work bro.
Apologies if Ive missed it in your log. Doing any consistent cardio?

Doing some light zone 2 cardio and some HIIT. (Sled pushes/assuualt bike)once per week at the moment. Will ramp it up once basketball starts again

 

[Mobster]

1st pin of week 6 ( no issues ) going to stick with 400mg ew I don't think I'll bother taking it to 500mg I feel great as it is.

Couple snaps this morning! Definitely leaned up abit but still lots of work to do!

Mr arms have definitely grown along with delts! Which is good because I don't really dedicated a day to arms training

If it works stay as is

 

[ceo]

Bros. I'm late this week posting but man, you had a great Monday workout.

I liked the different exercises in. Keeping it fun.

 

[ROIDDERS]

That's some solid way to specially considering its in kilograms.

100 kg is the same. As 220 lbs, not bad.

 

[chesty]

The porridge with mixed berries is a nice way to start the day.

And I love your avocado. Turkish dinner, roll meal.

 

[Ulter]

Try and cycle out the nuts that you're eating as much as you can.

This way, it prevents any sort of allergy risks.

 

[e2]

very nice update on the leg workout.

You mixed up the different deadlifts and squats that you're doing really helps.

 

[2Thick]

I like to finish things off with leg extensions as well on my leg day.

Sounds like you had a hell of a workout if you couldn't even get into your pants.

 

[Vadim Fedorov]

Yes, I had leg day as well and I'm sore as hell.

My thighs and hamstrings hurt like crazy. So I did some stretching try that out.

 

[Wootoom]

Your log is not only driving yourself, but it's also driving. Those of us who are reading it.

It really helps keep you honest and pushes you along.

 

[JasonPriest]

I think you're doing a great job, man. You look fantastic in the pictures.

Baby steps. Keep it going one step at a time.

 

[BodyMonster34]

Bro, you look good for a white dude. Not bad at all good Size on your frame.

I personally want to see you get bigger though.

 

[Quadsweep]

Great job on this update, man.

I agree with NPC, add some more quality fats and quality carbs like fruit, avocado, whole eggs, brown rice, and sweet potatoes.

 

[L1keapunt]

Thanks all! Grinding hard.

Meaty back session this morning

Workout:
1. Wide grip lat pulldown
4x12/12/10/8 55kg/65kg/75kg/80kg

2. Narrow grip pull down
4x12 60kg

3. Seated MAG grip cable row
4x10 55kg/65kg/75kg/75kg

4. Chest support row (close grip)
3x12 50kg/70kg/85kg

5.a Lower back raises
3x15 15kg
5.b Single arm high to low cable row
3x12 17.5kg/22.5kg/22.5kg

Weights have definitely gone up on my rows and pull downs, Energy is through the roof.

I'm at this point where I'm excited for the next training day... like a kid on Christmas.

 

[Masonic Bodybuilder]

Looking good man. I like staying at 400mg per week. It is working and no sides so no reason to change.

 

[ballin2504]

1st pin of week 6 ( no issues ) going to stick with 400mg ew I don't think I'll bother taking it to 500mg I feel great as it is.

Couple snaps this morning! Definitely leaned up abit but still lots of work to do!

Mr arms have definitely grown along with delts! Which is good because I don't really dedicated a day to arms training

Way to listen to your body and not think more is always better.

 

[L1keapunt]

Last session for the week, was abit of a throw together workout

Workout

1. Barbell deadlifts:
5x 12/10/10/8/8/6 60kg/100kg/100kg/120kg/120kg/140kg

2. Lying leg curls
4x12 25kg/30kg

3. Single led KB Romanian deadlifts
3x 12 20kg kettle Bell

4. Ez bar curl
4x8 35kg

5. Cable rope hammer curls
3x10 20kg

6. Chin ups
3x 8

7. Single arm high cable pulley curl
1x 5. Each arm (continous until failure)

Deadlifts felt really strong and definitely had another set in the chamber.

No sides to report apart from the occasional pimple popping up on delts/back. Still running 0.25mg adex e3d. Feeling good

 

[LevButlerov]

Thanks all! Grinding hard.

Meaty back session this morning

Workout:
1. Wide grip lat pulldown
4x12/12/10/8 55kg/65kg/75kg/80kg

2. Narrow grip pull down
4x12 60kg

3. Seated MAG grip cable row
4x10 55kg/65kg/75kg/75kg

4. Chest support row (close grip)
3x12 50kg/70kg/85kg

5.a Lower back raises
3x15 15kg
5.b Single arm high to low cable row
3x12 17.5kg/22.5kg/22.5kg

Weights have definitely gone up on my rows and pull downs, Energy is through the roof.

I'm at this point where I'm excited for the next training day... like a kid on Christmas.

your back looks really good, VERY wide and you have gotten clearly leaner

 

[LevButlerov]

Last session for the week, was abit of a throw together workout

Workout

1. Barbell deadlifts:
5x 12/10/10/8/8/6 60kg/100kg/100kg/120kg/120kg/140kg

2. Lying leg curls
4x12 25kg/30kg

3. Single led KB Romanian deadlifts
3x 12 20kg kettle Bell

4. Ez bar curl
4x8 35kg

5. Cable rope hammer curls
3x10 20kg

6. Chin ups
3x 8

7. Single arm high cable pulley curl
1x 5. Each arm (continous until failure)

Deadlifts felt really strong and definitely had another set in the chamber.

No sides to report apart from the occasional pimple popping up on delts/back. Still running 0.25mg adex e3d. Feeling good

chin ups are the best, you should do them more and push for wide grip pull ups as well

 

[25homes]

1st pin of week 6 ( no issues ) going to stick with 400mg ew I don't think I'll bother taking it to 500mg I feel great as it is.

Couple snaps this morning! Definitely leaned up abit but still lots of work to do!

Mr arms have definitely grown along with delts! Which is good because I don't really dedicated a day to arms training

Solid bro

 

[RoySimpson]

1st pin of week 6 ( no issues ) going to stick with 400mg ew I don't think I'll bother taking it to 500mg I feel great as it is.

Couple snaps this morning! Definitely leaned up abit but still lots of work to do!

Mr arms have definitely grown along with delts! Which is good because I don't really dedicated a day to arms training

@L1keapunt Awesome work bro keep it coming!

 

[L1keapunt]

Feeling great and a crazy amount of drive to train. Going to change up my workout for 4 weeks and run an arnold type split.

Workout: chest/back
1. Barbell bench press
5x 30,12,10,8,6 50kg/80kg/90kg/95kg/100kg

2. Incline Smith machine bench press
5x 30,12,10,8,6 40kg/70kg/75kg/80kg/85kg

3.a cable flyes
4x12 15kg/20kg/20kg/22.5kg
3.b dips body weight
4x8

4. Wide grip pull ups
4x till failure 10/10/8/7

5.a Seated wide grip cable row
4x 12/10/8/6 50kg/65kg/75kg/85kg
5.b T Bar row
4x 12/10/8/6 45kg/50kg/55kg/65kg

6. High to low single arm.cable pulley row
3x15 20kg/22.5kg/22.5kg

Big session knocked it over in about 1 hour 15mins. I was resting about 90 seconds between sets.

 

[LevButlerov]

Feeling great and a crazy amount of drive to train. Going to change up my workout for 4 weeks and run an arnold type split.

Workout: chest/back
1. Barbell bench press
5x 30,12,10,8,6 50kg/80kg/90kg/95kg/100kg

2. Incline Smith machine bench press
5x 30,12,10,8,6 40kg/70kg/75kg/80kg/85kg

3.a cable flyes
4x12 15kg/20kg/20kg/22.5kg
3.b dips body weight
4x8

4. Wide grip pull ups
4x till failure 10/10/8/7

5.a Seated wide grip cable row
4x 12/10/8/6 50kg/65kg/75kg/85kg
5.b T Bar row
4x 12/10/8/6 45kg/50kg/55kg/65kg

6. High to low single arm.cable pulley row
3x15 20kg/22.5kg/22.5kg

Big session knocked it over in about 1 hour 15mins. I was resting about 90 seconds between sets.

training drive is the win I see you pushing it max out here.

 

[stevesmi]

great Job man I love to see your motivated to kick ass on this

 

[JasonPriest]

You had a good week of workouts. I like your Wednesday session.

Doing those wide grips, really makes a lot of sense and then narrowing up your grip.

 

[BodyMonster34]

Bro, looking good in the pictures.
I like my white boys with some big back.

 

[Quadsweep]

Very nice work.

I like how you threw in the Thursday session at the last minute.

 

[Austin316]

When your dead lifts feel strong like that, don't be scared to push it hard.

 

[sambee38]

Keep an eye on those pimples popping up.

You might want to get in some salt baths to really dry it out.

 

[BookerTNY]

Definitely good job on the chin UPS.

Great workout over a Saturday.

 

[Arabian]

Most people take the weekends off, but you're kicking ass.
I like that. It shows you have dedication.

 

[Zyglamail]

Wow. Nice session man over an hour of training. You are the man.

 

[Shrine]

Now, let's see if you can get in some cardio on Sunday.

Complement your weight training that way.

 

[caligirl85]

Very nice job, man. I like to Incline Smith machine bench.
And I like all so the wide grip pull-ups, that's smart.

 

[zedhed]

Another solid session and week of training,

you keep the consistency up and good things will continue to happen.

 

[Mobster]

Feeling great and a crazy amount of drive to train. Going to change up my workout for 4 weeks and run an arnold type split.

Workout: chest/back
1. Barbell bench press
5x 30,12,10,8,6 50kg/80kg/90kg/95kg/100kg

2. Incline Smith machine bench press
5x 30,12,10,8,6 40kg/70kg/75kg/80kg/85kg

3.a cable flyes
4x12 15kg/20kg/20kg/22.5kg
3.b dips body weight
4x8

4. Wide grip pull ups
4x till failure 10/10/8/7

5.a Seated wide grip cable row
4x 12/10/8/6 50kg/65kg/75kg/85kg
5.b T Bar row
4x 12/10/8/6 45kg/50kg/55kg/65kg

6. High to low single arm.cable pulley row
3x15 20kg/22.5kg/22.5kg

Big session knocked it over in about 1 hour 15mins. I was resting about 90 seconds between sets.

I like the thinking here too

 

[ballin2504]

Good numbers on your training

 

[25homes]

Feeling great and a crazy amount of drive to train. Going to change up my workout for 4 weeks and run an arnold type split.

Workout: chest/back
1. Barbell bench press
5x 30,12,10,8,6 50kg/80kg/90kg/95kg/100kg

2. Incline Smith machine bench press
5x 30,12,10,8,6 40kg/70kg/75kg/80kg/85kg

3.a cable flyes
4x12 15kg/20kg/20kg/22.5kg
3.b dips body weight
4x8

4. Wide grip pull ups
4x till failure 10/10/8/7

5.a Seated wide grip cable row
4x 12/10/8/6 50kg/65kg/75kg/85kg
5.b T Bar row
4x 12/10/8/6 45kg/50kg/55kg/65kg

6. High to low single arm.cable pulley row
3x15 20kg/22.5kg/22.5kg

Big session knocked it over in about 1 hour 15mins. I was resting about 90 seconds between sets.

Great job

 

[L1keapunt]

Woke up this morning feeling motivated for a big session (no better feeling) unfortunately my son has passed on some form of cold which is a pain.

Trained shoulders/arms

Workout:
1. Overhead press
5x5 60kg

2.a Seated dumbbell shoulder press
5x 20,12,10,8,6. 12.5kg/ 20kg/25kg/27.5kg/30kg
2.b plate front raise
5x 10 15kg

3.a DB lateral raise
5x 30,12,10,8,6 4kg, 8kg,10kg,12.5kg/12.5kg
3.b cable upright row
5x 30,12,10,8,6 15kg/22.5kg/25kg/25kg/27.5kg

4.a barbell bicep curls
5x 30,12,10,8,6 15kg/20kg/25kg/30kg/35kg
4.b close grip bench press
5x 30,12,10,8,6 30kg/50kg/55kg/60kg/65kg

5.a incline DB curl
4x 12,10,10,8 10kg/12.5kg/12.5kg/15kg
5.b single arm cable tricep push down
4x12,10,8,6 12.5kg/15kg/17.5kg/17.5kg

Cardio 20mins incline walk
Kept heart rate at 140bpm

Bit of a sore throat from the illness and going to eat and rest for the entire day. May rest tomorrow to.try and kick.this illness quickly

 

[Masonic Bodybuilder]

Love your motivation to crush these sessions.

 

[RoySimpson]

Feeling great and a crazy amount of drive to train. Going to change up my workout for 4 weeks and run an arnold type split.

Workout: chest/back
1. Barbell bench press
5x 30,12,10,8,6 50kg/80kg/90kg/95kg/100kg

2. Incline Smith machine bench press
5x 30,12,10,8,6 40kg/70kg/75kg/80kg/85kg

3.a cable flyes
4x12 15kg/20kg/20kg/22.5kg
3.b dips body weight
4x8

4. Wide grip pull ups
4x till failure 10/10/8/7

5.a Seated wide grip cable row
4x 12/10/8/6 50kg/65kg/75kg/85kg
5.b T Bar row
4x 12/10/8/6 45kg/50kg/55kg/65kg

6. High to low single arm.cable pulley row
3x15 20kg/22.5kg/22.5kg

Big session knocked it over in about 1 hour 15mins. I was resting about 90 seconds between sets.

@L1keapunt stay on that grind bruh!

 

[L1keapunt]

Killer sore throat but aside from that feeling good. Legs this morning

Workout:

Warmup:
2x12 banded crabwalks
2x12 overhead squats (wooden stick)
Dynamic stretching

Working
1. Barbell squats
5x 12/12/12/10/8 60kg/90kg/100kg/110kg/120kg
(Drop set last set)

2. Romanian deadlifts
5x12 60kg/60kg/65kg/70kg/70kg

3. Barbell lunges
5x 12 40kg/50kg

4.a leg extensions
5x12/12/10/10/10 35kg/40kg/45kg/45kg/45kg
4.b lying hamstring curls
5x12 30kg/35kg

Didn't have time to hit calves, had to get to work. Will slot calves into tomorrow session somewhere.

Last night I had a crack at tracking macros and only after doing 4 meals it would appear I need to up my carbs abit. Fats look okay and protein is 200+

 

[Eddie Haskell]

Killer sore throat but aside from that feeling good. Legs this morning

Workout:

Warmup:
2x12 banded crabwalks
2x12 overhead squats (wooden stick)
Dynamic stretching

Working
1. Barbell squats
5x 12/12/12/10/8 60kg/90kg/100kg/110kg/120kg
(Drop set last set)

2. Romanian deadlifts
5x12 60kg/60kg/65kg/70kg/70kg

3. Barbell lunges
5x 12 40kg/50kg

4.a leg extensions
5x12/12/10/10/10 35kg/40kg/45kg/45kg/45kg
4.b lying hamstring curls
5x12 30kg/35kg

Didn't have time to hit calves, had to get to work. Will slot calves into tomorrow session somewhere.

Last night I had a crack at tracking macros and only after doing 4 meals it would appear I need to up my carbs abit. Fats look okay and protein is 200+

sore throat? you should take time off from training if you sick

 

[L1keapunt]

sore throat? you should take time off from training if you sick

Yeah I know!! (Im a fool). I still felt really good waking up this morning so just went for it. Will take tomorrow off.

Post workout meal
1x cup rolled oats
1x cup light milk
1x cup mixed berries
1x kiwi fruit
30gm whey

 

[Eddie Haskell]

Yeah I know!! (Im a fool). I still felt really good waking up this morning so just went for it. Will take tomorrow off.

Post workout meal
1x cup rolled oats
1x cup light milk
1x cup mixed berries
1x kiwi fruit
30gm whey

Nice meal clean, add manuka honey for your throat

 

[L1keapunt]

Workout for today

Chest/back

1. Barbell flat bench press
5x 30/12/10/8/6 50kg/80kg/90kg/100kg/100kg

2. Incline Smith machine bench press
5x 30,12,10,8,6 50kg/75kg/85kg/90kg/90kg

3.a Cable flyes
4x12 20kg/25kg
3.b dips
4x till failure

4. wide grip pull ups (Till failure)
4x 11,10,8,7

5.a bent over barbell row
5x 30,12,10,8,6 40kg/55kg/60kg/70kg/70kg
5.b chest support row (narrow grip)
5x 30,12,10,8,6 30kg/50kg/70g/80kg/80kg

Not sure if a placebo effect or just timing this new workout split with test E coming on strong but jeez I'm.feeling like a tank during these workouts.

Weighed myself this morning fasted and was sitting at 90.6kg not bad after 6 weeks about 2.5kg increase

Finished my workout with a classic oats bowl. Added some banana to this one as was feeling spent after the session

 

[Eddie Haskell]

Workout for today

Chest/back

1. Barbell flat bench press
5x 30/12/10/8/6 50kg/80kg/90kg/100kg/100kg

2. Incline Smith machine bench press
5x 30,12,10,8,6 50kg/75kg/85kg/90kg/90kg

3.a Cable flyes
4x12 20kg/25kg
3.b dips
4x till failure

4. wide grip pull ups (Till failure)
4x 11,10,8,7

5.a bent over barbell row
5x 30,12,10,8,6 40kg/55kg/60kg/70kg/70kg
5.b chest support row (narrow grip)
5x 30,12,10,8,6 30kg/50kg/70g/80kg/80kg

Not sure if a placebo effect or just timing this new workout split with test E coming on strong but jeez I'm.feeling like a tank during these workouts.

Weighed myself this morning fasted and was sitting at 90.6kg not bad after 6 weeks about 2.5kg increase

Finished my workout with a classic oats bowl. Added some banana to this one as was feeling spent after the session

damn thick arms and shoulders big chest
abs are really tight I like it wide
@L1keapunt the effect is strong on test

 

[L1keapunt]

Abit of a rough night last night, (sick toddler). Slept about 5 hours on and off. Didn't stop the drove to train

Shoulders/arms

1. Seated DB Arnold press
5x 30,12,10,8,6 12.5kg/20kg/25kg/27.5kg/30kg

2.a Seated behind the neck shoulder press (Smith machine)
5x 30,12,10,8,6 17.5kg/30kg/35kg/45kg/55kg
2.b DB lateral raises
5x 30,12,10,8,6 5kg/8kg/10kg/12.5kg/12.5kg

3.a single arm reverse fly (Pec Dec machine)
3x12 17.5kg/20kg/20kg
3.b incline reverse DB flyes
3x12 8kg

4.a barbell bicep curls
5x 30,12,10,8,6 15kg/25kg/30kg/35kg/40kg
4.b overhead straight bar tricep extensions (cables)
5x 30,12,10,8,6 17.5kg/27.5kg/30kg/32.5kg/35kg

5.a incline DB curls
3x 20,15,10 6kg/ 10kg/ 12.5kg
5.b Db tricep kickback
3x 20,15,10 5kg/7.5kg/10kg

Felt great and pumped to the shithouse today. My sore throat /cold has come to an end which is nice.

Was 60mins late for work as I couldn't get out of the gym, wanted to keep doing 1.more set or 1 more exercise.

I now have a trip to Thailand tbooked right around the end of planned cycle. Thoughts on running and oral on the backend of cycle to really maximise physique? Or should I just run the 400mg test out till the end and plan an oral on next cycle? Some thoughts and ideas would be welcomed

Cheers

 

[Eddie Haskell]

Abit of a rough night last night, (sick toddler). Slept about 5 hours on and off. Didn't stop the drove to train

Shoulders/arms

1. Seated DB Arnold press
5x 30,12,10,8,6 12.5kg/20kg/25kg/27.5kg/30kg

2.a Seated behind the neck shoulder press (Smith machine)
5x 30,12,10,8,6 17.5kg/30kg/35kg/45kg/55kg
2.b DB lateral raises
5x 30,12,10,8,6 5kg/8kg/10kg/12.5kg/12.5kg

3.a single arm reverse fly (Pec Dec machine)
3x12 17.5kg/20kg/20kg
3.b incline reverse DB flyes
3x12 8kg

4.a barbell bicep curls
5x 30,12,10,8,6 15kg/25kg/30kg/35kg/40kg
4.b overhead straight bar tricep extensions (cables)
5x 30,12,10,8,6 17.5kg/27.5kg/30kg/32.5kg/35kg

5.a incline DB curls
3x 20,15,10 6kg/ 10kg/ 12.5kg
5.b Db tricep kickback
3x 20,15,10 5kg/7.5kg/10kg

Felt great and pumped to the shithouse today. My sore throat /cold has come to an end which is nice.

Was 60mins late for work as I couldn't get out of the gym, wanted to keep doing 1.more set or 1 more exercise.

I now have a trip to Thailand tbooked right around the end of planned cycle. Thoughts on running and oral on the backend of cycle to really maximise physique? Or should I just run the 400mg test out till the end and plan an oral on next cycle? Some thoughts and ideas would be welcomed

Cheers

sorry to hear about your kid situation
but you're are strong pushing it

I would run an oral if you have it, winstrol is good @L1keapunt

 

[L1keapunt]

sorry to hear about your kid situation
but you're are strong pushing it

I would run an oral if you have it, winstrol is good @L1keapunt

Thanks mate! All goog, just standard kid germs every couple of months.

I don't have winstrol, but can look to source some. I've been doing alot of research on tools thoughts on using that as a Finisher?

 

[Eddie Haskell]

Thanks mate! All goog, just standard kid germs every couple of months.

I don't have winstrol, but can look to source some. I've been doing alot of research on tools thoughts on using that as a Finisher?

I think 50mgs ed is a perfect finisher for you will slice you up nicely. But be warned drying out. @L1keapunt

 

[L1keapunt]

I'll do some research! Thoughts on turinabol?

Early morning leg session today and it was a blinder. Hammies still a touch sore from Tuesday so kept it more quad dominant for today

Warmup:
10mins on the bike
2x12 goblet squats

Workout :
1. Smith machine squats
5x 12 80kg/100kg/100kg/100kg/100kg

2. Barbell deadlifts
3x 12,8,6 100kg/120kg/140kg

3. Good mornings
3x 12 20kg

4. 45° leg press
4x12 80kg/110kg/130kg/130kg

5. Single leg Leg extensions
4x 12. 20kg/25kg/30kg/30kg

6.a cable ab crunch
4x 20 30kg/40kg
6.b hanging leg raise
4x6 body weight

Wasn't feeling leg curls so threw in some good mornings. Haven't done them in at least 6 years so was nice to go light and get the form right. Nice stretch on the hammies.

Still feeling great on 400mg of test. I have noticed some more pimples popping up around my shoulder and back nothing outrageous.. aside from hygiene and regular washing are there any herbal supplements that help?

 

[Eddie Haskell]

I'll do some research! Thoughts on turinabol?

Early morning leg session today and it was a blinder. Hammies still a touch sore from Tuesday so kept it more quad dominant for today

Warmup:
10mins on the bike
2x12 goblet squats

Workout :
1. Smith machine squats
5x 12 80kg/100kg/100kg/100kg/100kg

2. Barbell deadlifts
3x 12,8,6 100kg/120kg/140kg

3. Good mornings
3x 12 20kg

4. 45° leg press
4x12 80kg/110kg/130kg/130kg

5. Single leg Leg extensions
4x 12. 20kg/25kg/30kg/30kg

6.a cable ab crunch
4x 20 30kg/40kg
6.b hanging leg raise
4x6 body weight

Wasn't feeling leg curls so threw in some good mornings. Haven't done them in at least 6 years so was nice to go light and get the form right. Nice stretch on the hammies.

Still feeling great on 400mg of test. I have noticed some more pimples popping up around my shoulder and back nothing outrageous.. aside from hygiene and regular washing are there any herbal supplements that help?

tbol not for you imo, get some anavar 50mgs as you planned just make sure you have organ liver support like n2guard

i do like winstrol though for the cut but it will dry you out big time @L1keapunt
you can do some reading here
https://www.evolutionary.org/winstrol-stanozolol

big leg day you need to warm up a bit more IMO

and the acne, up your vitamin A and E intake and wash more

 

[L1keapunt]

tbol not for you imo, get some anavar 50mgs as you planned just make sure you have organ liver support like n2guard

i do like winstrol though for the cut but it will dry you out big time @L1keapunt
you can do some reading here
https://www.evolutionary.org/winstrol-stanozolol

big leg day you need to warm up a bit more IMO

and the acne, up your vitamin A and E intake and wash more

Great rest day on Saturday! Did my research and i think I'll sprinkle some anavar in on the backend of cycle.

Thanks for the advice @Eddie Haskell

Ate well and rested heaps. Slept 8.5 hours last night and was up an at them for a 6.00am Sunday session.

Workout: chest/back
1. Barbell bench press
5x 30,12,10,8,6 55kg/85kg/95kg/100kg/105kg

2. Incline DB press
5x 30,12,10,8,6 17.5kg/30kg/32.5kg/35kg/37.5kh

3.a Cable flyes
4x12 20kg/25kg/27.5kg/27.5kg
3.b Incline machine chest press
4x 10,8,8,8 50kg/60kg/60kg/60kg

4. Wide grip pullups
4x till failure 10,10,8,7

5.a Seated narrow grip row
5x 30,12,10,8,6. 45kg/65kg/70kg/75kg/80kg
5.b single arm DB row
5x 30,12,10,8,6 17.5kg/25kg/30kg/30kg/32.5kg

Ran out of time to hit some abs but will slot them in tomorrow . I felt a little week on the bench press this morning but my back felt very strong.

Should arms and abs tomorrow. Lesssgo

Last set of pull ups below.

 

[Npcclassicphysique champ]

Great rest day on Saturday! Did my research and i think I'll sprinkle some anavar in on the backend of cycle.

Thanks for the advice @Eddie Haskell

Ate well and rested heaps. Slept 8.5 hours last night and was up an at them for a 6.00am Sunday session.

Workout: chest/back
1. Barbell bench press
5x 30,12,10,8,6 55kg/85kg/95kg/100kg/105kg

2. Incline DB press
5x 30,12,10,8,6 17.5kg/30kg/32.5kg/35kg/37.5kh

3.a Cable flyes
4x12 20kg/25kg/27.5kg/27.5kg
3.b Incline machine chest press
4x 10,8,8,8 50kg/60kg/60kg/60kg

4. Wide grip pullups
4x till failure 10,10,8,7

5.a Seated narrow grip row
5x 30,12,10,8,6. 45kg/65kg/70kg/75kg/80kg
5.b single arm DB row
5x 30,12,10,8,6 17.5kg/25kg/30kg/30kg/32.5kg

Ran out of time to hit some abs but will slot them in tomorrow . I felt a little week on the bench press this morning but my back felt very strong.

Should arms and abs tomorrow. Lesssgo

Last set of pull ups below.

you got a great back! wow easy pull ups for you bro @L1keapunt real strong on the training

 

[stevesmi]

A nice job on this workout keep it up man

 

[L1keapunt]

you got a great back! wow easy pull ups for you bro @L1keapunt real strong on the training

Thanks mate! Once I can hit 4x 10 on the pullups I'll start adding some weight.

I generally work around 90 seconds rest between sets ( varies depending on how big the movement is)

 

[L1keapunt]

A nice job on this workout keep it up man

Thanks mate, starting to feel like it's all coming together!

Love the podcast by the way! A wealth of knowledge for free.

 

[Mobster]

Thanks mate, starting to feel like it's all coming together!

Love the podcast by the way! A wealth of knowledge for free.

Thanks for the comments

 

[Npcclassicphysique champ]

Thanks mate! Once I can hit 4x 10 on the pullups I'll start adding some weight.

I generally work around 90 seconds rest between sets ( varies depending on how big the movement is)

get ankle weights you'll see your pull ups dominate bro

 

[Wootoom]

When you feel great after a workout, that's pretty standard. Those are nice hormones. That feel good hormones, kicking in

 

[Vadim Fedorov]

incline smith machine bench press works great.
And I like how you're adjusting your grips.

 

[2Thick]

Pull-ups are amazing.

You should also try monkey bars. They really build up the strength.

 

[e2]

Look in fantastic, man.
You're keeping your diet on point. That's why you feel so good.

 

[Ulter]

You are looking ripped and shredded.

Biceps Look fantastic.

 

[chesty]

I like the bowl of food that you put together. The bananas are a nice touch,
looks delicious.

 

[ROIDDERS]

That sucks that you're taller was saying, there's nothing worse than that.

You've Got A busy life man. That's good though. That's your balancing things.

 

[ceo]

Bros. I hear ya. I have three kids.
I raise them pretty much on my own because my ex was always on drugs.

 

[ballin2504]

Love the vid!

 

[25homes]

Killedit

 

[L1keapunt]

Xmas around the corner! Let's keep the good times rolling

Workout: Shoulders/arms

1. Barbell overhead press
5X5 60kg

2.a Seated DB press
5x 30,10,8,6,4 15kg/27.5kg/30kg/32.5kg/35kg
2.b DB lateral raise
5x 30,10,8,6,4 5kg/8kg/10kg/12.5kg/12.5kg

3.a cable upright row
4x 20,12,10,8 20kg/22.5kg/25kg/27.5kg
3.b cable face pulls
4x 20,12,10,8 10kg/15kg/17.5kg/17.5kg

4. barbell curls
5x 30,10,8,6,4 20kg/30kg/35kg/40kg/45kg

5.a Cable hammer curls
3x 20,15,10. 15kg/20kg/22.5kg
5.b single arm cable curl
3x 20,15,10 5kg/7.5kg/7.5kg

6. Close grip bench press
5x 30,10,8,6,4 50kg/60kg/70kg/80kg/90kg

7.a skull crushers
4x 10 25kg/35kg
7.b single arm over head db extension
4x 12 5kg/6kg/7kg/7kg

Cardio 20mins incline tready walk
Heart rate between 130-140bpm

 

[LevButlerov]

Xmas around the corner! Let's keep the good times rolling

Workout: Shoulders/arms

1. Barbell overhead press
5X5 60kg

2.a Seated DB press
5x 30,10,8,6,4 15kg/27.5kg/30kg/32.5kg/35kg
2.b DB lateral raise
5x 30,10,8,6,4 5kg/8kg/10kg/12.5kg/12.5kg

3.a cable upright row
4x 20,12,10,8 20kg/22.5kg/25kg/27.5kg
3.b cable face pulls
4x 20,12,10,8 10kg/15kg/17.5kg/17.5kg

4. barbell curls
5x 30,10,8,6,4 20kg/30kg/35kg/40kg/45kg

5.a Cable hammer curls
3x 20,15,10. 15kg/20kg/22.5kg
5.b single arm cable curl
3x 20,15,10 5kg/7.5kg/7.5kg

6. Close grip bench press
5x 30,10,8,6,4 50kg/60kg/70kg/80kg/90kg

7.a skull crushers
4x 10 25kg/35kg
7.b single arm over head db extension
4x 12 5kg/6kg/7kg/7kg

Cardio 20mins incline tready walk
Heart rate between 130-140bpm

@L1keapunt db press good volume and barbell curls is tight

 

[L1keapunt]

@L1keapunt db press good volume and barbell curls is tight

The biggest thing I've noticed is endurance and aggression in gym. My strength has been slow and steady. (I think I thought it was going to sky rocket... I ran a lgd,rad140 and mk677 stack.about 1 year ago and the strength went through the roof in about 3 weeks) I think I prefer slow steady maintainable gains

 

[LevButlerov]

The biggest thing I've noticed is endurance and aggression in gym. My strength has been slow and steady. (I think I thought it was going to sky rocket... I ran a lgd,rad140 and mk677 stack.about 1 year ago and the strength went through the roof in about 3 weeks) I think I prefer slow steady maintainable gains

endurance is a huge part of gains as well

 

[L1keapunt]

Christmas eve legs

Warm up:
10min cycle
Dynamic stretching
2x 12 banded crab walks
2x 12 overhead squats (using wooden stick)
2x 12 walking lunges

Workout:
1. Barbell squats
5x 12/12/10/10/8 60kg/100kg/110kg/115kg/120kg

2. Romanian deadlifts
5x 12/12/10/10/10 60kg/70kg/75kg

3. Sled push
5x 25m x 120kg

4.a leg extensions
4x 12 35kg/40kg/50kg/50kg
4.b barbell walking lunges
4x 8 45kg

Leg pump was through the roof. And was a nice session out in the sunshine.

Post workout meal
1 1/4 cup x rolled oats
1/2 cup x almonds
1 cup x mixed berries
Manuka honey

40gm whey protein

 

[LevButlerov]

Christmas eve legs

Warm up:
10min cycle
Dynamic stretching
2x 12 banded crab walks
2x 12 overhead squats (using wooden stick)
2x 12 walking lunges

Workout:
1. Barbell squats
5x 12/12/10/10/8 60kg/100kg/110kg/115kg/120kg

2. Romanian deadlifts
5x 12/12/10/10/10 60kg/70kg/75kg

3. Sled push
5x 25m x 120kg

4.a leg extensions
4x 12 35kg/40kg/50kg/50kg
4.b barbell walking lunges
4x 8 45kg

Leg pump was through the roof. And was a nice session out in the sunshine.

Post workout meal
1 1/4 cup x rolled oats
1/2 cup x almonds
1 cup x mixed berries
Manuka honey

40gm whey protein

You should start eating more on Xmas as a refeed @L1keapunt get your body pumped for the coming 2025 cutting
love this meal PWO

 

[RoySimpson]

Great rest day on Saturday! Did my research and i think I'll sprinkle some anavar in on the backend of cycle.

Thanks for the advice @Eddie Haskell

Ate well and rested heaps. Slept 8.5 hours last night and was up an at them for a 6.00am Sunday session.

Workout: chest/back
1. Barbell bench press
5x 30,12,10,8,6 55kg/85kg/95kg/100kg/105kg

2. Incline DB press
5x 30,12,10,8,6 17.5kg/30kg/32.5kg/35kg/37.5kh

3.a Cable flyes
4x12 20kg/25kg/27.5kg/27.5kg
3.b Incline machine chest press
4x 10,8,8,8 50kg/60kg/60kg/60kg

4. Wide grip pullups
4x till failure 10,10,8,7

5.a Seated narrow grip row
5x 30,12,10,8,6. 45kg/65kg/70kg/75kg/80kg
5.b single arm DB row
5x 30,12,10,8,6 17.5kg/25kg/30kg/30kg/32.5kg

Ran out of time to hit some abs but will slot them in tomorrow . I felt a little week on the bench press this morning but my back felt very strong.

Should arms and abs tomorrow. Lesssgo

Last set of pull ups below.

@L1keapunt awesome work right here!

 

[L1keapunt]

Week 8
Rest day on Christmas and really hooked into the food. Limited alcohol consumption to a couple beers and a glass of champers.

Woke up early this morning and tackled a chest and back workout

Workout:
1. Barbell bench press
5x 30,10,8,6,4. 60kg/90kg/100kg/105kg/110kg

2. Incline Smith machine press
5x 30,10,8,6,4. 55kg/80kg/90kg/95kg/100kg

3.a Low cable flyes
4x 12 10kg/12.5kg/12.5kg/12.5kg
3.b chest dips (bodyweight)
4x failure 10/8/8/8

4. Wide grip pull ups
4x 10/8/8/8

5.a barbell bent over row
5x 30,10,8,6,4 50kg/65kg/70kg/80kg/85kg
5.b single arm cable row
5x 30,10,8,6,4 25kg/40kg/45kg/50kg/55kg

Good work out and an empty gym which made it even better. Starting to see the thickness coming through in the delts.

 

[LevButlerov]

Week 8
Rest day on Christmas and really hooked into the food. Limited alcohol consumption to a couple beers and a glass of champers.

Woke up early this morning and tackled a chest and back workout

Workout:
1. Barbell bench press
5x 30,10,8,6,4. 60kg/90kg/100kg/105kg/110kg

2. Incline Smith machine press
5x 30,10,8,6,4. 55kg/80kg/90kg/95kg/100kg

3.a Low cable flyes
4x 12 10kg/12.5kg/12.5kg/12.5kg
3.b chest dips (bodyweight)
4x failure 10/8/8/8

4. Wide grip pull ups
4x 10/8/8/8

5.a barbell bent over row
5x 30,10,8,6,4 50kg/65kg/70kg/80kg/85kg
5.b single arm cable row
5x 30,10,8,6,4 25kg/40kg/45kg/50kg/55kg

Good work out and an empty gym which made it even better. Starting to see the thickness coming through in the delts.

thickness for your deltss with this training will come even more

 

[stevesmi]

A nice job limiting alcohol although I would say the best thing is none at all

 

[L1keapunt]

A nice job limiting alcohol although I would say the best thing is none at all

None is definitely better! ( i generally have a few beers on the weekend, but since this cycle first drink in 8 weeks) But 36 degrees Celsius big Christmas lunch by the pool to hard to say no!

Hope everyone had a good Christmas!

 

[Austin316]

Hope you had an amazing Christmas my man.
great update I like how you're staying honest.

 

[sambee38]

wow what a great workout you put together man.

barbell bench press and incline smith machine on point!

 

[BookerTNY]

wide grip pull-ups and barbell bent over row perfect.
can't wait to see your workouts going into the new year.

 

[Arabian]

Oh yes, I like this time of year because the gyms are usually very empty.

But just wait till after New Year's, they'll get really packed.

 

[Zyglamail]

The holidays are always crazy.
I find that amazing how some places are packed and some places aren't.

 

[Shrine]

Very good work out, man. You kept things, simple and effective.

Volume was very strong.