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Approved Log First Cycle - Testosterone Enanthate Log

Yes it was nice to have a baby session even at something that didnt feel too much of a waste etc, I doubt ill be able to do pull ups tomorrow but I think if I cant ill do what I did today and branch out doing more sets of what I can and legs if needed etc.

Ill try to aim for 200, definitely need to buy more milk and maybe just start having at least 3 protein shakes a day to reach it
 
Testytestysourcey said:
Yes it was nice to have a baby session even at something that didnt feel too much of a waste etc, I doubt ill be able to do pull ups tomorrow but I think if I cant ill do what I did today and branch out doing more sets of what I can and legs if needed etc.

Ill try to aim for 200, definitely need to buy more milk and maybe just start having at least 3 protein shakes a day to reach it
Click to expand...
dont do pull ups do what you can go slow
 
Testytestysourcey said:

📅 2/2/26​

PUSH​

Dips (Machine)
• me – last set dead – 12×3
Chest Press – Wide (Machine)
• none free
Incline Press (DB / Angle Bench)
• 20kg – 12×3
Chest Fly (DB / Angle Bench)
• 20kg (HAF) – 10×3
Lateral Raises (DB – Each Arm)
• 15kg – 12×3
Triceps Pushdown (Cable Bar)
• 60kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3

CARDIO​

Treadmill
• 15% incline
• 3.1 kph
• 30 mins

FFS I had a great day starting out in the gym today, most pullup I've ever done then pulled a fucking muscle just STRETCHING to reach some bar on a row machine..........

📅 03/02/26 – 17:25​

PULL​

Pull-Ups (Middle – Machine)
• me / negs – 6×1, 3×1, 2×1 / 2×1, 5×1, 6×1
Seated Row Pull (Machine)
• 70kg (HAF, sweat slip..) – 12×1, 8×1, 12×1
• Note: tissue used for grip
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×2, 8×1
• Comment: minor row pain from row below
Hammer Curls (DB)
• 15kg – 12×1, 11×1, 8×1
• Note: Do before pull-ups (helps)
Row Machine
• Nothing else free
• 30kg each side – 12×3
• Comment: inner bar / outer one pulled right side?
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Level 7 – 20×3
• Comment: hurts from above row (under/right of right breast)

CARDIO​

Cross Trainer
• Level 5
• 30 mins
• No treadmills free...

Now I'm wondering if I should even attempt the gym weds/thurs/fri or not.... or just turn up and do something "light" maybe, think thats what I roughly did last time for a few weeks till it healed...?

Imagine this red bit on this picture which wraps round the body under the right pec part...
View attachment 178078
Click to expand...
@Testytestysourcey I would go with light weight and give it a bit
 
Testytestysourcey said:
Speaking of gym with injury:
The second I got into the gym I was in the most pain! like hurts to breathe a full breath in etc (still kinda does but took some tablets)

Started doing some assisted dips to "test" as you'll see below, instant pain, did some leg exercises then decided to try again but figured I'd go even lower with the weights, while the inward motion of a pec/chest fly was essentially out of the question I did find I could slowly increase the weights with other things so it didn't feel like a completely wasted day, (I'll be attempting similar tomorrow as a deloady pull day etc)

📅 5/2/26 – Deload / Injury​

LEGS​

Goblet Squat (DB)
• 20kg – 12×3
Leg Extension (Machine)
• 70kg – 12×3

PUSH​

Dips (Machine)
• 50kg – 8×1 (stop, pain)
• 70kg – 12×3
• 65kg – 12×3
• 60kg – 12×3
Incline Press (DB / Angle Bench)
• 10kg – 12×1
• 12.5kg – 12×3
• 15kg – 12×3
Pec Fly (Machine)
• 30kg – 8×1
• Comment: stopped, chest hurts to breathe
Lateral Raises (DB – Each Arm)
• 10kg – 12×3
• 12.5kg – 12×3
Abdominator (Machine)
• 60kg – 15×6
Core Abs Machine
• Comment: hurts side to use

CARDIO​

Treadmill
• 15% incline
• 1.9 mph
• 20 mins
• Comment: no time left before work.
Click to expand...
@Testytestysourcey great work......
 
1000026698.webp
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mrs near on killed me yesterday with breakfast, 8 rashers of bacon, 4 sausages, 2 eggs, on 2 lots of protein thins 💀 def managed to eat more calories the last few days mind, despite the ongoing pulled muscle... Will update recent gym when on pc
 
Deload/injury gym workouts:

📅 06/02/26​

PULL​

Pull-Ups (Middle – Machine)
• 70kg – 12×1
• 65kg – 12×2
Pull-Ups (Wide – Machine)
• 70kg – 12×1
• 65kg – 12×2
Seated Row Pull (Machine)
• 40kg – 12×3
• 50kg – 12×3
• (third set listed 12×3 as logged)
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Hammer Curls (DB)
• 7.5kg – 12×3
• 10kg – 12×2
• 12.5kg – 12×2
Abdominator (Machine)
• 70kg – 15×6
Core Abs Machine
• Skipped – pain from previous day

CARDIO​

Treadmill
• 15 mins
• 3.2 kph
• Incline 15

📅 9/2/26 – 10:00​

Deload continued – right chest still pulled

PUSH​

Dips (Machine)
• me (careful, right side still painful) – 12×3
Chest Press – Normal (Machine)
• Skip – busy
Incline Press (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 20kg – 12×1, 10×1, 8×1
Chest Fly (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 17.5kg – 10×1, 8×1, 7×1
Lateral Raises (DB – Each Arm)
• 12.5kg – 12×3
• 15kg (swinging..) – 10×3
Triceps Pushdown (Cable Bar)
• 40kg – 10×3
• Comment: existing pain
Abdominator (Machine)
• 85kg – 12×1
• Comment: mild pain
Core Abs Machine
• Skip – will hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 11/02/26​

Minor pain still – deload continued

PULL​

Pull-Ups (Free Bar)
• me / negs – 4×1 / 4×1
• Stopped due to pain
Pull-Ups (Middle – Machine)
• 65kg – 12×3
Pull-Ups (Wide – Machine)
• 65kg – 12×3
Lat Pulldown (Middle – Chin Grip)
• 40kg – 10×3
• 50kg – 10×3
• Comment: minor pain across these
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Hammer Curls (DB)
• 15kg – 12×2, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
• Comment: minor pain
Shrugs (DB)
• 27.5kg – 12×3
• Grip fading toward end
Abdominator (Machine)
• 85kg – 12×3
• 90kg – 12×2
Core Abs Machine
• Skip – pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
 
Testytestysourcey said:
Deload/injury gym workouts:

📅 06/02/26​

PULL​

Pull-Ups (Middle – Machine)
• 70kg – 12×1
• 65kg – 12×2
Pull-Ups (Wide – Machine)
• 70kg – 12×1
• 65kg – 12×2
Seated Row Pull (Machine)
• 40kg – 12×3
• 50kg – 12×3
• (third set listed 12×3 as logged)
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Hammer Curls (DB)
• 7.5kg – 12×3
• 10kg – 12×2
• 12.5kg – 12×2
Abdominator (Machine)
• 70kg – 15×6
Core Abs Machine
• Skipped – pain from previous day

CARDIO​

Treadmill
• 15 mins
• 3.2 kph
• Incline 15

📅 9/2/26 – 10:00​

Deload continued – right chest still pulled

PUSH​

Dips (Machine)
• me (careful, right side still painful) – 12×3
Chest Press – Normal (Machine)
• Skip – busy
Incline Press (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 20kg – 12×1, 10×1, 8×1
Chest Fly (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 17.5kg – 10×1, 8×1, 7×1
Lateral Raises (DB – Each Arm)
• 12.5kg – 12×3
• 15kg (swinging..) – 10×3
Triceps Pushdown (Cable Bar)
• 40kg – 10×3
• Comment: existing pain
Abdominator (Machine)
• 85kg – 12×1
• Comment: mild pain
Core Abs Machine
• Skip – will hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 11/02/26​

Minor pain still – deload continued

PULL​

Pull-Ups (Free Bar)
• me / negs – 4×1 / 4×1
• Stopped due to pain
Pull-Ups (Middle – Machine)
• 65kg – 12×3
Pull-Ups (Wide – Machine)
• 65kg – 12×3
Lat Pulldown (Middle – Chin Grip)
• 40kg – 10×3
• 50kg – 10×3
• Comment: minor pain across these
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Hammer Curls (DB)
• 15kg – 12×2, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
• Comment: minor pain
Shrugs (DB)
• 27.5kg – 12×3
• Grip fading toward end
Abdominator (Machine)
• 85kg – 12×3
• 90kg – 12×2
Core Abs Machine
• Skip – pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
Good training :D I like the pull ups your best going into lat pulls as well @Testytestysourcey how is your food?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri
 
Testytestysourcey said:
Deload/injury gym workouts:

📅 06/02/26​

PULL​

Pull-Ups (Middle – Machine)
• 70kg – 12×1
• 65kg – 12×2
Pull-Ups (Wide – Machine)
• 70kg – 12×1
• 65kg – 12×2
Seated Row Pull (Machine)
• 40kg – 12×3
• 50kg – 12×3
• (third set listed 12×3 as logged)
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Hammer Curls (DB)
• 7.5kg – 12×3
• 10kg – 12×2
• 12.5kg – 12×2
Abdominator (Machine)
• 70kg – 15×6
Core Abs Machine
• Skipped – pain from previous day

CARDIO​

Treadmill
• 15 mins
• 3.2 kph
• Incline 15

📅 9/2/26 – 10:00​

Deload continued – right chest still pulled

PUSH​

Dips (Machine)
• me (careful, right side still painful) – 12×3
Chest Press – Normal (Machine)
• Skip – busy
Incline Press (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 20kg – 12×1, 10×1, 8×1
Chest Fly (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 17.5kg – 10×1, 8×1, 7×1
Lateral Raises (DB – Each Arm)
• 12.5kg – 12×3
• 15kg (swinging..) – 10×3
Triceps Pushdown (Cable Bar)
• 40kg – 10×3
• Comment: existing pain
Abdominator (Machine)
• 85kg – 12×1
• Comment: mild pain
Core Abs Machine
• Skip – will hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 11/02/26​

Minor pain still – deload continued

PULL​

Pull-Ups (Free Bar)
• me / negs – 4×1 / 4×1
• Stopped due to pain
Pull-Ups (Middle – Machine)
• 65kg – 12×3
Pull-Ups (Wide – Machine)
• 65kg – 12×3
Lat Pulldown (Middle – Chin Grip)
• 40kg – 10×3
• 50kg – 10×3
• Comment: minor pain across these
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Hammer Curls (DB)
• 15kg – 12×2, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
• Comment: minor pain
Shrugs (DB)
• 27.5kg – 12×3
• Grip fading toward end
Abdominator (Machine)
• 85kg – 12×3
• 90kg – 12×2
Core Abs Machine
• Skip – pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
Great workout log brother. Will be following along 🩵
 
Testytestysourcey said:
Deload/injury gym workouts:

📅 06/02/26​

PULL​

Pull-Ups (Middle – Machine)
• 70kg – 12×1
• 65kg – 12×2
Pull-Ups (Wide – Machine)
• 70kg – 12×1
• 65kg – 12×2
Seated Row Pull (Machine)
• 40kg – 12×3
• 50kg – 12×3
• (third set listed 12×3 as logged)
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Hammer Curls (DB)
• 7.5kg – 12×3
• 10kg – 12×2
• 12.5kg – 12×2
Abdominator (Machine)
• 70kg – 15×6
Core Abs Machine
• Skipped – pain from previous day

CARDIO​

Treadmill
• 15 mins
• 3.2 kph
• Incline 15

📅 9/2/26 – 10:00​

Deload continued – right chest still pulled

PUSH​

Dips (Machine)
• me (careful, right side still painful) – 12×3
Chest Press – Normal (Machine)
• Skip – busy
Incline Press (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 20kg – 12×1, 10×1, 8×1
Chest Fly (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 17.5kg – 10×1, 8×1, 7×1
Lateral Raises (DB – Each Arm)
• 12.5kg – 12×3
• 15kg (swinging..) – 10×3
Triceps Pushdown (Cable Bar)
• 40kg – 10×3
• Comment: existing pain
Abdominator (Machine)
• 85kg – 12×1
• Comment: mild pain
Core Abs Machine
• Skip – will hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 11/02/26​

Minor pain still – deload continued

PULL​

Pull-Ups (Free Bar)
• me / negs – 4×1 / 4×1
• Stopped due to pain
Pull-Ups (Middle – Machine)
• 65kg – 12×3
Pull-Ups (Wide – Machine)
• 65kg – 12×3
Lat Pulldown (Middle – Chin Grip)
• 40kg – 10×3
• 50kg – 10×3
• Comment: minor pain across these
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Hammer Curls (DB)
• 15kg – 12×2, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
• Comment: minor pain
Shrugs (DB)
• 27.5kg – 12×3
• Grip fading toward end
Abdominator (Machine)
• 85kg – 12×3
• 90kg – 12×2
Core Abs Machine
• Skip – pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
Big training volume there man. Skip on the chest press is a shame, I hate a busy gym
 
LevButlerov said:
Good training :D I like the pull ups your best going into lat pulls as well @Testytestysourcey how is your food?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri
Click to expand...
Painful, Mrs birthday was on Tuesday so had dominos (and subsequently the leftovers today), I have discovered Turkey steaks today tho which for 2 were 74g of protein! So definitely going to be ordering more of those!

1000026711.webp
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Worth saying my chest still hurts (less than previously) but still really annoying, couldn't really do pullups today, attempted but egh the pain so stopped, hopefully it'll be finally gone by next week...
 
Testytestysourcey said:
Deload/injury gym workouts:

📅 06/02/26​

PULL​

Pull-Ups (Middle – Machine)
• 70kg – 12×1
• 65kg – 12×2
Pull-Ups (Wide – Machine)
• 70kg – 12×1
• 65kg – 12×2
Seated Row Pull (Machine)
• 40kg – 12×3
• 50kg – 12×3
• (third set listed 12×3 as logged)
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 12×1
• Stopped – mild pain
Hammer Curls (DB)
• 7.5kg – 12×3
• 10kg – 12×2
• 12.5kg – 12×2
Abdominator (Machine)
• 70kg – 15×6
Core Abs Machine
• Skipped – pain from previous day

CARDIO​

Treadmill
• 15 mins
• 3.2 kph
• Incline 15

📅 9/2/26 – 10:00​

Deload continued – right chest still pulled

PUSH​

Dips (Machine)
• me (careful, right side still painful) – 12×3
Chest Press – Normal (Machine)
• Skip – busy
Incline Press (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 20kg – 12×1, 10×1, 8×1
Chest Fly (DB / Angle Bench)
• 12.5kg – 12×3
• 15kg – 12×3
• 17.5kg – 12×3
• 17.5kg – 10×1, 8×1, 7×1
Lateral Raises (DB – Each Arm)
• 12.5kg – 12×3
• 15kg (swinging..) – 10×3
Triceps Pushdown (Cable Bar)
• 40kg – 10×3
• Comment: existing pain
Abdominator (Machine)
• 85kg – 12×1
• Comment: mild pain
Core Abs Machine
• Skip – will hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 11/02/26​

Minor pain still – deload continued

PULL​

Pull-Ups (Free Bar)
• me / negs – 4×1 / 4×1
• Stopped due to pain
Pull-Ups (Middle – Machine)
• 65kg – 12×3
Pull-Ups (Wide – Machine)
• 65kg – 12×3
Lat Pulldown (Middle – Chin Grip)
• 40kg – 10×3
• 50kg – 10×3
• Comment: minor pain across these
Lat Pulldown (Wide Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Lat Pulldown (Normal Pull-Up Grip)
• 40kg – 10×3
• 50kg – 10×3
Hammer Curls (DB)
• 15kg – 12×2, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
• Comment: minor pain
Shrugs (DB)
• 27.5kg – 12×3
• Grip fading toward end
Abdominator (Machine)
• 85kg – 12×3
• 90kg – 12×2
Core Abs Machine
• Skip – pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
Awesome workouts brother @Testytestysourcey
 
Testytestysourcey said:
Painful, Mrs birthday was on Tuesday so had dominos (and subsequently the leftovers today), I have discovered Turkey steaks today tho which for 2 were 74g of protein! So definitely going to be ordering more of those!

View attachment 182090View attachment 182091View attachment 182092View attachment 182093

Worth saying my chest still hurts (less than previously) but still really annoying, couldn't really do pullups today, attempted but egh the pain so stopped, hopefully it'll be finally gone by next week...
Click to expand...
why painful? did you get the refeed day in? :D
 
LevButlerov said:
NO! :P
Click to expand...
Question, I've been looking at the mixes on domestic-supply which some look great, but with the Retatrutide (its a US thing), do you think I am able to order to the UK at all? (I know people are getting it from somewhere from China etc) Mixes I were looking at obviously were the international side but the Reta lies on the US side etc.
 
Testytestysourcey said:
Question, I've been looking at the mixes on domestic-supply which some look great, but with the Retatrutide (its a US thing), do you think I am able to order to the UK at all? (I know people are getting it from somewhere from China etc) Mixes I were looking at obviously were the international side but the Reta lies on the US side etc.
Click to expand...
I think @domestic-supply.com has international section @Testytestysourcey have you checked it?
https://int.domestic-supply.com/
 
LevButlerov said:
I think @domestic-supply.com has international section @Testytestysourcey have you checked it?
https://int.domestic-supply.com/
Click to expand...
Yeah nothing under that only the US side, do have a few other places to look at to be fair which aren't mix having to mix with bacteriostatic water just seems like a faf though.

Not gonna lie, already eyeing up https://int.domestic-supply.com/ultima-cut-long-300/

🤣 maybe next year, or are you able to blast from one cycle/don't do pct yet then hit another cycle for 8-12 weeks of the above^ then do pct?
 

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
 
Testytestysourcey said:

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
Nice update bro. Love the exercise choice and set up 🩵
 
Testytestysourcey said:
Yeah nothing under that only the US side, do have a few other places to look at to be fair which aren't mix having to mix with bacteriostatic water just seems like a faf though.

Not gonna lie, already eyeing up https://int.domestic-supply.com/ultima-cut-long-300/

🤣 maybe next year, or are you able to blast from one cycle/don't do pct yet then hit another cycle for 8-12 weeks of the above^ then do pct?
Click to expand...
you can do a cycle then TRT why even pct :D
 
Testytestysourcey said:

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
lets boost the chin ups to 6 sets if you can :D
 
LevButlerov said:
you can do a cycle then TRT why even pct :D
Click to expand...
I see lol, while I'd be tempted to just roll into the next cycle, Im not sure I could do another 3 months without any form of alcohol (I've at least 3-4people that I've put off meeting up with so far for catchups which would most likely mean 3-5 beers if I do meet up with them, since thats all they do etc) which would mean I'd have to push a 2nd cycle after Xmas again really.

I've no idea how people eat above 2800 calories in a day, I've managed it only a couple of times at most, 9/10 times I'm stuffed to the point of feeling sick by the time the day is over!
 
Testytestysourcey said:
I see lol, while I'd be tempted to just roll into the next cycle, Im not sure I could do another 3 months without any form of alcohol (I've at least 3-4people that I've put off meeting up with so far for catchups which would most likely mean 3-5 beers if I do meet up with them, since thats all they do etc) which would mean I'd have to push a 2nd cycle after Xmas again really.

I've no idea how people eat above 2800 calories in a day, I've managed it only a couple of times at most, 9/10 times I'm stuffed to the point of feeling sick by the time the day is over!
Click to expand...
You should go into TRT bridge then into cycle imo
 
LevButlerov said:
You should go into TRT bridg then into cycle imo
Click to expand...
So this just means a low dose right? Would still mean i can't drink alcohol on it though right?

Edit: current timelines i have down for what I'm on atm would run for 20 weeks total (likely 19 as I imagine ill run out before then) which would put me in the ball park of May for the last pins.
 
Testytestysourcey said:
So this just means a low dose right? Would still mean i can't drink alcohol on it though right?

Edit: current timelines i have down for what I'm on atm would run for 20 weeks total (likely 19 as I imagine ill run out before then) which would put me in the ball park of May for the last pins.
Click to expand...
It's not ideal
 
Testytestysourcey said:

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
@Testytestysourcey the pulling split looks fantastic. Good job on the chin-ups and seated row pulls. Those are what you want to see.
 
Testytestysourcey said:

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
Keep up the good work on this training. I like how you're hitting some good exercises. Some people like to finish out with some abdominal work. @Testytestysourcey
 
Testytestysourcey said:

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
Keep up the good work on this. The pulling split and the cardio are looking fantastic. @Testytestysourcey and the pushing split looks fantastic as well.
 
Testytestysourcey said:

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
Bros, hell yeah, nice one on this. I like the pulling split and I like that you are hitting cardio. @Testytestysourcey that's what we like to see.
 
Testytestysourcey said:

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
Won't go wrong with a workout like this over the weekend. Hopefully you can kick ass and take names this week as well. You keep this up; your conditioning will be tremendous. @Testytestysourcey
 
Ulter said:
Won't go wrong with a workout like this over the weekend. Hopefully you can kick ass and take names this week as well. You keep this up; your conditioning will be tremendous. @Testytestysourcey
Click to expand...
Definitely sucks that I'm not 100% yet, few times I've held myself back thinking egh pain best ease off like
 
Testytestysourcey said:
So this just means a low dose right? Would still mean i can't drink alcohol on it though right?

Edit: current timelines i have down for what I'm on atm would run for 20 weeks total (likely 19 as I imagine ill run out before then) which would put me in the ball park of May for the last pins.
Click to expand...
yes low dose and NO alcohol! for sure
 
Testytestysourcey said:

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
@Testytestysourcey very nice work man! Your definitely killing this log
 
Testytestysourcey said:

📅 12/02/26​

PUSH​

Dips (Machine)
• me – 12×5, 8×1
• Comment: minor pain
Chest Press – Normal (Machine)
• 55kg – 12×1
• 60kg – 12×2, 8×1
Incline Press (DB / Angle Bench)
• 20kg – 12×3
• Comment: HAF, not full range
Pec Fly (Machine)
• 50kg – 12×3
• 60kg – 12×3
• Comment: minor pain
Chest Fly (DB / Angle Bench)
• 20kg – 9×1, 6×1, 8×1
Lateral Raises (DB – Each Arm)
• 17.5kg – 10×1, 8×2
• Comment: not full range, swinging
Triceps Pushdown (Cable Bar)
• 40kg – 12×3
• Comment: minor pain
Abdominator (Machine)
• 90kg – 12×2
• Comment: minor pain
Core Abs Machine
• Skip – likely pain

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins

📅 13/02/26​

PULL​

Chin-Ups (Middle – Negatives)
• me – 6×1, 3×1, 2×1
• negs – 2×1, 5×1, 6×1
• Comment: minor pain
Seated Row Pull (Machine)
• 60kg – 10×1
• 70kg – 10×3
Lat Pulldown (Middle – Chin Grip)
• 60kg – 10×3
• Comment: minor pain
Lat Pulldown (Wide Grip)
• 60kg – 8×3
• Comment: minor pain
Lat Pulldown (Normal Pull-Up Grip)
• 60kg – 10×2, 8×1
Hammer Curls (DB)
• 15kg – 12×1, 10×1, 8×1
Dumbbell Row (Angle Bench – chin clear)
• 15kg – 12×3
Shrugs (DB)
• 27.5kg – 12×3
Abdominator (Machine)
• 85kg – 12×3
Core Abs Machine
• Skip – would hurt

CARDIO​

Treadmill
• Incline 15
• 3.2 kph
• 30 mins
Click to expand...
@Testytestysourcey Awesome work right here! Great session and update!
 
LevButlerov said:
yes low dose and NO alcohol! for sure
Click to expand...
Then ill have a plan and buy supplies towards the end of the year, I should be on holiday for 2 weeks in feb 2027 then when I get back I think I'll run that mix from domestic, if its 100test/100tren/100dros, 2x pin again for 300 of each total a week sound good? (just getting it all in my head for future)
 
Testytestysourcey said:
Then ill have a plan and buy supplies towards the end of the year, I should be on holiday for 2 weeks in feb 2027 then when I get back I think I'll run that mix from domestic, if its 100test/100tren/100dros, 2x pin again for 300 of each total a week sound good? (just getting it all in my head for future)
Click to expand...
that might be good but hard to say, you're getting on the break to where? @Testytestysourcey
 
Very poor session today, I am dead, got about 2-3 hours sleep lastnight and boy do I feel it, went anyway but god it sucked barely did anything.

17/02/26 – PULL
Note: knackered, very poor sleep, 16:30

Pull-ups (Middle): me/negs – 5x1, 2x2 / 3x1, 6x2
Lat pulldown (Middle chin up): 60kg – 10x2, 8x1
Lat pulldown (Wide pull up): 60kg – 10x2, 8x1
Lat pulldown (Normal pull up): 60kg – 10x1, 8x2
Hammer curls (Dumbbell): 15kg – 8x3
Cardio: 15 incline, 3.2kph – 15min
 
Testytestysourcey said:
Meant to say, since I'm finding eating so much so difficult, do you think I should cut back on the cardio down to 15minutes instead of 30mins inclined walk?
Click to expand...

Testytestysourcey said:
Very poor session today, I am dead, got about 2-3 hours sleep lastnight and boy do I feel it, went anyway but god it sucked barely did anything.

17/02/26 – PULL
Note: knackered, very poor sleep, 16:30

Pull-ups (Middle): me/negs – 5x1, 2x2 / 3x1, 6x2
Lat pulldown (Middle chin up): 60kg – 10x2, 8x1
Lat pulldown (Wide pull up): 60kg – 10x2, 8x1
Lat pulldown (Normal pull up): 60kg – 10x1, 8x2
Hammer curls (Dumbbell): 15kg – 8x3
Cardio: 15 incline, 3.2kph – 15min
Click to expand...
Hey mate, not sure how I missed your log. Have had a quick look through now.

How is your injury going? Are you able to see someone and get some manual therapy? Have a look at adding some shoulder stability exercises as well like external rotations and lower trap raises.

I noticed in the last few updates your sessions have all been push or pull and no legs. What's the story there?

I think you should keep the cardio in. It's really important whether your are trying to recomp or lean gain. For ease of getting calories in, are you having protein shakes? Also fast acting carbs (even dextrose etc added to a shake) around your workout is another easy option.
 
Testytestysourcey said:
Meant to say, since I'm finding eating so much so difficult, do you think I should cut back on the cardio down to 15minutes instead of 30mins inclined walk?
Click to expand...
you should increase cardio actually @Testytestysourcey
Testytestysourcey said:
Very poor session today, I am dead, got about 2-3 hours sleep lastnight and boy do I feel it, went anyway but god it sucked barely did anything.

17/02/26 – PULL
Note: knackered, very poor sleep, 16:30

Pull-ups (Middle): me/negs – 5x1, 2x2 / 3x1, 6x2
Lat pulldown (Middle chin up): 60kg – 10x2, 8x1
Lat pulldown (Wide pull up): 60kg – 10x2, 8x1
Lat pulldown (Normal pull up): 60kg – 10x1, 8x2
Hammer curls (Dumbbell): 15kg – 8x3
Cardio: 15 incline, 3.2kph – 15min
Click to expand...
big pull day :D
 
waggat said:
Hey mate, not sure how I missed your log. Have had a quick look through now.

How is your injury going? Are you able to see someone and get some manual therapy? Have a look at adding some shoulder stability exercises as well like external rotations and lower trap raises.

I noticed in the last few updates your sessions have all been push or pull and no legs. What's the story there?

I think you should keep the cardio in. It's really important whether your are trying to recomp or lean gain. For ease of getting calories in, are you having protein shakes? Also fast acting carbs (even dextrose etc added to a shake) around your workout is another easy option.
Click to expand...
Its lucky 95% gone now, but it did take almost 2 weeks now to really go away, legs is basically on a wednesday which the last few something somewhere has always got in the way, frustrating tbh, like today... legs day... I am knackered I didnt sleep lastnight again (2nd night running dunno wtf is going on) which makes me not wanna go, ill try but lordy am tired and it made yesterdays session suck! Protein wise I've been having this with milk

1771413928751.webp

but I am soooo full after having even half of one I dunno how anyone can eat this mean calories in a day I'm just perma full!
 
Testytestysourcey said:
Its lucky 95% gone now, but it did take almost 2 weeks now to really go away, legs is basically on a wednesday which the last few something somewhere has always got in the way, frustrating tbh, like today... legs day... I am knackered I didnt sleep lastnight again (2nd night running dunno wtf is going on) which makes me not wanna go, ill try but lordy am tired and it made yesterdays session suck! Protein wise I've been having this with milk

View attachment 185386
but I am soooo full after having even half of one I dunno how anyone can eat this mean calories in a day I'm just perma full!
Click to expand...
Don't worry mate, you get use to it. Your stomach basically stretches. I used to do food challenges and the way you train for that is just having one really big meal that you push each day.

Regarding things coming up, I would still hit the legs the next day or whatever and then cut a different session since you only have one leg day a week.
 
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
 
Testytestysourcey said:
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
Click to expand...
Legs really pushed 100kgs on the leg press :D
 
Testytestysourcey said:
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
Click to expand...
@Testytestysourcey good job on this. The leg training looks really good and so do the pushing exercises. I got a lot of love for this.
 
Testytestysourcey said:
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
Click to expand...
This is a good back-to-back workout between the legs and the pushing split. I'm very impressed and you did it two straight days. @Testytestysourcey
 
Testytestysourcey said:
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
Click to expand...
No BB squat??
 
Testytestysourcey said:
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
Click to expand...
Nice job on the goblet squats and also the calf raises. A lot of people neglect their calves and that's a huge mistake. They don't do variance on the different squats that they do. @Testytestysourcey
 
Testytestysourcey said:
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
Click to expand...
@Testytestysourcey Bros, much respect for this. Good job on the leg training and then good job the next day on the push. You are showing how it's done and you are a champion.
 
Testytestysourcey said:
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
Click to expand...
the legs look amazing. leg extension and ab machine. core + cardio is amazing @Testytestysourcey
 
Not sure what happened today but it sucked, not sure if I'm just catching up from the beginning of the week being so trash etc?

20/02/26 – PULL (16:45)


Pull-ups (Machine / Chinups): 1.5 reps attempt, gave up – unable to perform today
Seated row pull (Machine): 70kg – 12x3
Lat pulldown (Middle, palm away): 60kg – 12x1, 10x1
Lat pulldown (Wide, palm facing): 60kg – 12x1, 10x1
Lat pulldown (Normal, palm facing): 60kg – 12x1, 10x1
Hammer curls (Dumbbell): 15kg – 10x3
Dumbbell row (Angle bench): 15kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 3.2kph, 15 incline – 30min

@LevButlerov meant to ask, I've been thinking of dropping the 10mg of aromasin I was taking on thursdays pin, while mon-weds my libido is through the roof, thurs-fri its definitely up down up down/but mostly down (would this also potentially relate to having less energy etc?), going to assume its probably this and I shouldn't bother to take it from now on considering I've had no sides really and I was only taking it just as a preventative measure, figure don't unless I do feel any sides in the future, what do you think?
 
Testytestysourcey said:
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
Click to expand...
@Testytestysourcey Solid session right here!
 
Testytestysourcey said:
Not sure what happened today but it sucked, not sure if I'm just catching up from the beginning of the week being so trash etc?

20/02/26 – PULL (16:45)


Pull-ups (Machine / Chinups): 1.5 reps attempt, gave up – unable to perform today
Seated row pull (Machine): 70kg – 12x3
Lat pulldown (Middle, palm away): 60kg – 12x1, 10x1
Lat pulldown (Wide, palm facing): 60kg – 12x1, 10x1
Lat pulldown (Normal, palm facing): 60kg – 12x1, 10x1
Hammer curls (Dumbbell): 15kg – 10x3
Dumbbell row (Angle bench): 15kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 3.2kph, 15 incline – 30min

@LevButlerov meant to ask, I've been thinking of dropping the 10mg of aromasin I was taking on thursdays pin, while mon-weds my libido is through the roof, thurs-fri its definitely up down up down/but mostly down (would this also potentially relate to having less energy etc?), going to assume its probably this and I shouldn't bother to take it from now on considering I've had no sides really and I was only taking it just as a preventative measure, figure don't unless I do feel any sides in the future, what do you think?
Click to expand...
we can try dropping the dose to 5mgs mon/wed to start, how about this? @Testytestysourcey

the pull day it happens sometimes you have bad days
 
Testytestysourcey said:
18/02/26 – LEGS

Goblet squat (Dumbbell): 20kg – 12x3
Calf raises (Bodyweight/Dumbbell): 20kg – 12x3
Leg press (Machine): 100kg – 12x6
Leg extension (Machine): 70kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core + Cardio: Level 7 core, 15 incline, 3.2kph – 30min

19/02/26 – PUSH (08:30)

Dips (Machine): me – 12x5, 8x1 (last set HAF)
Chest press wide (Machine): 60kg (could barely move it), 50kg – 5x1, 12x3
Incline press (Dumbbell angle bench): 22.5kg – 12x2, 8x1 (difficult to get into position, HAF)
Pec fly (Machine): 65kg – 12x3 (difficult)
Chest fly (Dumbbell angle bench): 15kg – 12x3
Lateral raises (Dumbbell): 15kg – 12x3
Abdominator (Machine): slight side pain after weights, skipped remaining
Cardio: 3.2kph, 15 incline – 30min
Click to expand...
@testytestyspurcey great training exercises man. Got some good workouts I.
 
LevButlerov said:
we can try dropping the dose to 5mgs mon/wed to start, how about this? @Testytestysourcey

the pull day it happens sometimes you have bad days
Click to expand...
Btw (just finished week 7) while I've definitely gone up strength wise in the gym for sure, I definitely don't see a whole lot of difference so far and I'm only up by 4-5kg from my start date so clearly need to eat way more 💀😰
 
Testytestysourcey said:
Btw (just finished week 7) while I've definitely gone up strength wise in the gym for sure, I definitely don't see a whole lot of difference so far and I'm only up by 4-5kg from my start date so clearly need to eat way more 💀😰
Click to expand...
it takes time :D
 
LevButlerov said:
it takes time :D
Click to expand...
Its funny how people say oh I'll just do one cycle etc hell even I've thought it before, but having become so much more comfortable wwith everything (especially around needles) it's easy to see why people could experiment with different compounds, honestly wish I'd done it years ago!
 
Testytestysourcey said:
Its funny how people say oh I'll just do one cycle etc hell even I've thought it before, but having become so much more comfortable wwith everything (especially around needles) it's easy to see why people could experiment with different compounds, honestly wish I'd done it years ago!
Click to expand...
in time its a lifestyle change :D
 
Testytestysourcey said:
View attachment 187569probably undercut myself here with counting as ive been having this with milk (even if I do half of one which Is all that fits in the bottle) no idea how much extra lol guess ill have to start adding the milk seperate but might explain why I'm always full
Click to expand...
you're trying to gain mass?
 
waggat said:
Hey mate, not sure how I missed your log. Have had a quick look through now.

How is your injury going? Are you able to see someone and get some manual therapy? Have a look at adding some shoulder stability exercises as well like external rotations and lower trap raises.

I noticed in the last few updates your sessions have all been push or pull and no legs. What's the story there?

I think you should keep the cardio in. It's really important whether your are trying to recomp or lean gain. For ease of getting calories in, are you having protein shakes? Also fast acting carbs (even dextrose etc added to a shake) around your workout is another easy option.
Click to expand...
Annoyingly this injury is back, I've been ice skating on the weekend/trying to go every sat etc but its def reaggrovated this side injury! Super frustrating...
 
Testytestysourcey said:
Not sure what happened today but it sucked, not sure if I'm just catching up from the beginning of the week being so trash etc?

20/02/26 – PULL (16:45)


Pull-ups (Machine / Chinups): 1.5 reps attempt, gave up – unable to perform today
Seated row pull (Machine): 70kg – 12x3
Lat pulldown (Middle, palm away): 60kg – 12x1, 10x1
Lat pulldown (Wide, palm facing): 60kg – 12x1, 10x1
Lat pulldown (Normal, palm facing): 60kg – 12x1, 10x1
Hammer curls (Dumbbell): 15kg – 10x3
Dumbbell row (Angle bench): 15kg – 12x3
Shrugs (Dumbbell): 27.5kg – 12x3
Abdominator (Machine): 85kg – 12x3
Core abs machine: Level 7 – 20x3
Cardio: 3.2kph, 15 incline – 30min

@LevButlerov meant to ask, I've been thinking of dropping the 10mg of aromasin I was taking on thursdays pin, while mon-weds my libido is through the roof, thurs-fri its definitely up down up down/but mostly down (would this also potentially relate to having less energy etc?), going to assume its probably this and I shouldn't bother to take it from now on considering I've had no sides really and I was only taking it just as a preventative measure, figure don't unless I do feel any sides in the future, what do you think?
Click to expand...

Testytestysourcey said:
On this app atm its set to 324g carbs/86g fat/200g protein
Click to expand...
Hey mate, what did you end up settling on in terms of test dosage?

Not sure you mentioned it at the start but what was your training experience prior to your cycle? This is important as even as a natural you should have a year or two of very easy gains.

How has your weight been tracking? I think @LevButlerov is trying to workout your diet based on goal. A mass gainer may be excessive. Probably better with just plain whey. My thoughts are you should be recomping - trying to lose some fat and gain some muscle.

I think you also have some redundancy in your pull and push workouts. You don't need three different lat pulldowns or two different chest flys. Also move the dumbbell row to before Hammer curls. I would also like to see you give a bit more attention to legs. Options would be PPL UL or PPL rest or rolling PPL but only 5 days per week.
 
waggat said:
Hey mate, what did you end up settling on in terms of test dosage?

Not sure you mentioned it at the start but what was your training experience prior to your cycle? This is important as even as a natural you should have a year or two of very easy gains.

How has your weight been tracking? I think @LevButlerov is trying to workout your diet based on goal. A mass gainer may be excessive. Probably better with just plain whey. My thoughts are you should be recomping - trying to lose some fat and gain some muscle.

I think you also have some redundancy in your pull and push workouts. You don't need three different lat pulldowns or two different chest flys. Also move the dumbbell row to before Hammer curls. I would also like to see you give a bit more attention to legs. Options would be PPL UL or PPL rest or rolling PPL but only 5 days per week.
Click to expand...
500mg split over mon+thurs, I'd been going for maybe half a year before I started especially tracking anything, before that I've been in and out of the gym over the last 15yr but never this focused, always tended to do it for a year then something would always get in the way in life (way more steady now im old af)

I'd started at roughly 94/95kg 8weeks ago, now sitting at roughly 99/100kg it's been a slow and steady increase tbh, I was planning on running anavar towards the end of the cycle more as sort of a test to see how I react to it, then I was looking at doing a proper cutting mix cycle as my 2nd run/trying different compounds etc(those cutting mixes you can buy have me real intrigued!) , haven't seen any sides on 500 test so far so definitely curious more than anything to try more things lol

A rolling ppl might work well, might just be a bit odd when I have to skip a day mid week tho but I guess just stick with the roll eitherway ?
 
LevButlerov said:
Get some retatrutide it's a good choice :D
Click to expand...
I've ordered some, will let you know when it turns up, 200 protein has been hard enough to hit honestly but I figured when I'd cut I'd change out this protein shake (it's the nicest one I've had, which is the only reason I've kept buying it lol) and try find a half decent low carb one
 
Testytestysourcey said:
I've ordered some, will let you know when it turns up, 200 protein has been hard enough to hit honestly but I figured when I'd cut I'd change out this protein shake (it's the nicest one I've had, which is the only reason I've kept buying it lol) and try find a half decent low carb one
Click to expand...
lets try it as it lands :D
 
Testytestysourcey said:
500mg split over mon+thurs, I'd been going for maybe half a year before I started especially tracking anything, before that I've been in and out of the gym over the last 15yr but never this focused, always tended to do it for a year then something would always get in the way in life (way more steady now im old af)

I'd started at roughly 94/95kg 8weeks ago, now sitting at roughly 99/100kg it's been a slow and steady increase tbh, I was planning on running anavar towards the end of the cycle more as sort of a test to see how I react to it, then I was looking at doing a proper cutting mix cycle as my 2nd run/trying different compounds etc(those cutting mixes you can buy have me real intrigued!) , haven't seen any sides on 500 test so far so definitely curious more than anything to try more things lol

A rolling ppl might work well, might just be a bit odd when I have to skip a day mid week tho but I guess just stick with the roll eitherway ?
Click to expand...
Yeah some people don't mind a rolling split. Not the best for someone who wants a certain day off though. I guess the beauty of a PPL split is you can train any days back to back. So if you wanted you could do it 4, 5 or 6 days a week. Would only do 6 if you had elite recovery genetics though.
 
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!
 
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...
big pull ups and rows are doing well @Testytestysourcey clean pump
 
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 not gonna go wrong with this type of workout. Pulling splits are always fun; you get a nice pump.
 
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...
Looks good
 
Testytestysourcey said:
Definitely feeling it this morning, mind you I slept like ass cause of the cats.. and my previous injury is definitely sore again, getting to be a nucance.
Click to expand...
my cats don't sleep with me luckily lol. but they do play early in the morning
 
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...
Glad to see that you put together a nice pulling split. The pull ups look fantastic and so does that shrugs and ab training. @Testytestysourcey
 
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...
I like myself a nice pulling day as well. @Testytestysourcey and I like how you throw in some core training on that day. That's a good time to throw it in since you're already working your core on some of these exercises already.
 
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