Approved Log First Log - Test E, Primo, Anavar, Winstrol and Clen - 12 week cutting cycle

[CypherOCE]

@CypherOCE a lot of steps thats good but it wont count as cardio unless you did it just non stop cardio

i wouldnt start with clen, go up

Ohhh it’s fairly continuous haha usually an hour burst here and there as I’m walking around checking on things periodically throughout the night.

I’m just concerned I’m not eating enough with the energy expenditure, for example, this morning scales have me at 86kg and I was 86.65 yesterday

No clen to start I honestly don’t think I’ll need it. I’ll save it for another time

 

[CypherOCE]

No real improvement on shoulders from Mondays session other than the pump (I assume from the Anavar, thanks @BigBoyLabs) was phenomenal.

Really looking forward to this cycle and what I can push out of it.

Training: Shoulders & Traps

3 x 25kg shoulder press

Rep range: 10-12 each time
First set: 10
Second set: 12
Third set: 9

3 x single arm front raises - 12.5kg

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 12

3 x side lateral raise with dumbells - 10kg

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn.

First set: 15
Second set: 15
Third set: 15
Fourth set: 10

Then a few more in between the rest of the training with 5kg to maintain a good pump

3 x machine lateral raises - 25kg

Rep range: as many as I can until failure to get a good burn and pump in the side delts.

First set: 15
Second set: 12
Third set: 10

3 x face pulls with rope on the cable machine

Rep range: 10-12 heavy sets. 40kg

First set: 14
Second set: 16
Third set: 15

3 x reverse flys on the peak deck machine

Rep range: 15+

First set: 15
Second set: 13
Third set: 15 (last few were dodgy )

6 x dumbell shrugs - 40kg and pyramid up 2.5kg each set until I hit the 50s.

Rep range: 15+ - usually until my grip and form fails.

First set: 25
Second set: 25
Third set: 20
Fourth set: 16
Fifth set: 13
Sixth set: 10

Steps wise should be over 14k by the end of the shift and food is still the same.

I’ll cook up some new batches over the weekend for something different and add more carbs so I don’t feel as flat

 

[Ratatata]

No real improvement on shoulders from Mondays session other than the pump (I assume from the Anavar, thanks @BigBoyLabs) was phenomenal.

Really looking forward to this cycle and what I can push out of it.

Training: Shoulders & Traps

3 x 25kg shoulder press

Rep range: 10-12 each time
First set: 10
Second set: 12
Third set: 9

3 x single arm front raises - 12.5kg

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 12

3 x side lateral raise with dumbells - 10kg

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn.

First set: 15
Second set: 15
Third set: 15
Fourth set: 10

Then a few more in between the rest of the training with 5kg to maintain a good pump

3 x machine lateral raises - 25kg

Rep range: as many as I can until failure to get a good burn and pump in the side delts.

First set: 15
Second set: 12
Third set: 10

3 x face pulls with rope on the cable machine

Rep range: 10-12 heavy sets. 40kg

First set: 14
Second set: 16
Third set: 15

3 x reverse flys on the peak deck machine

Rep range: 15+

First set: 15
Second set: 13
Third set: 15 (last few were dodgy )

6 x dumbell shrugs - 40kg and pyramid up 2.5kg each set until I hit the 50s.

Rep range: 15+ - usually until my grip and form fails.

First set: 25
Second set: 25
Third set: 20
Fourth set: 16
Fifth set: 13
Sixth set: 10

Steps wise should be over 14k by the end of the shift and food is still the same.

I’ll cook up some new batches over the weekend for something different and add more carbs so I don’t feel as flat

Nice one bro!!! U made me more keen for anavar!!

 

[LevButlerov]

No real improvement on shoulders from Mondays session other than the pump (I assume from the Anavar, thanks @BigBoyLabs) was phenomenal.

Really looking forward to this cycle and what I can push out of it.

Training: Shoulders & Traps

3 x 25kg shoulder press

Rep range: 10-12 each time
First set: 10
Second set: 12
Third set: 9

3 x single arm front raises - 12.5kg

Rep range: 10-12 each time
First set: 12
Second set: 12
Third set: 12

3 x side lateral raise with dumbells - 10kg

Rep range: 15+ - I like to go high volume and lower the weight with these to really enjoy the burn.

First set: 15
Second set: 15
Third set: 15
Fourth set: 10

Then a few more in between the rest of the training with 5kg to maintain a good pump

3 x machine lateral raises - 25kg

Rep range: as many as I can until failure to get a good burn and pump in the side delts.

First set: 15
Second set: 12
Third set: 10

3 x face pulls with rope on the cable machine

Rep range: 10-12 heavy sets. 40kg

First set: 14
Second set: 16
Third set: 15

3 x reverse flys on the peak deck machine

Rep range: 15+

First set: 15
Second set: 13
Third set: 15 (last few were dodgy )

6 x dumbell shrugs - 40kg and pyramid up 2.5kg each set until I hit the 50s.

Rep range: 15+ - usually until my grip and form fails.

First set: 25
Second set: 25
Third set: 20
Fourth set: 16
Fifth set: 13
Sixth set: 10

Steps wise should be over 14k by the end of the shift and food is still the same.

I’ll cook up some new batches over the weekend for something different and add more carbs so I don’t feel as flat

@CypherOCE shoulders traps are good, I see the ranges are nice but get the sets closer to the 15 for many so you always pumped up

how was food?

 

[CypherOCE]

Nice one bro!!! U made me more keen for anavar!!

I wasn’t sure what to expect from it so I’m pleasantly surprised haha my wife said “when did your shoulders get that big” loved it.

@CypherOCE shoulders traps are good, I see the ranges are nice but get the sets closer to the 15 for many so you always pumped up

how was food?

Thank you! I will implement this and let you know how I go!

Food was it’s been good. I’ve been at 2400 cals all week not 100% satisfied at all times but not absolutely starving.

Calorie breakdown has been: 200p 130c 50f - slightly give or take most days on those figures but that’s about the average.

I’ll make some new meals between now and Monday and post them / recipes for others.

 

[LevButlerov]

I wasn’t sure what to expect from it so I’m pleasantly surprised haha my wife said “when did your shoulders get that big” loved it.

Thank you! I will implement this and let you know how I go!

Food was it’s been good. I’ve been at 2400 cals all week not 100% satisfied at all times but not absolutely starving.

Calorie breakdown has been: 200p 130c 50f - slightly give or take most days on those figures but that’s about the average.

I’ll make some new meals between now and Monday and post them / recipes for others.

@CypherOCE good cal breakdown stay strong would like some meal pics too

 

[stevesmi]

Looking great brother keep up the good work

 

[coolguy77711]

Good updates brother looking good

 

[Ratatata]

I wasn’t sure what to expect from it so I’m pleasantly surprised haha my wife said “when did your shoulders get that big” loved it.

Definitely getting now

 

[CypherOCE]

Leg day today with a friend.

Stretching

5 minutes on the stair master

Squats:
Warmup: 10 x 40kg

Working sets: 3 x 90kg ATG squats with 3 second pause at the bottom

4 x leg press @ 160kg

Seated calf raises x 4 @ 40kg

Leg extensions
3 x 50kg

Seated leg curls:
3 x 60kg

Prone leg curls
3 x 60kg

Standing calf raises
3 x 80kg

Plus a big 1 hour walk around this morning so I’ve hit my steps before I get back home

A productive Saturday so far.

 

[Mobster]

The volume vs weight thing needs to be looked at. Cos burn and volume can equate to endurance and not size. If the balance is right it works. If not...

 

[CypherOCE]

The volume vs weight thing needs to be looked at. Cos burn and volume can equate to endurance and not size. If the balance is right it works. If not...

I can up the weights and lower the volume if that’s what you’re talking about ?

 

[CypherOCE]

Smashed 2 x chicken burgers for dinner.

93.5p 63f 42c

 

[Ohdamn]

Regarding what Mobster mentioned about weights and volume

If you focus too much on volume with lighter weights, it will mainly build endurance. However, lifting heavier weights with the right balance of volume is what promotes muscle growth.

It all comes down to your goals.

For muscle size (hypertrophy), aim for 6-12 reps, 3-4 sets, using 65-80% of your one-rep max.

That burger looks so good!

 

[CypherOCE]

Regarding what Mobster mentioned about weights and volume

If you focus too much on volume with lighter weights, it will mainly build endurance. However, lifting heavier weights with the right balance of volume is what promotes muscle growth.

It all comes down to your goals.

For muscle size (hypertrophy), aim for 6-12 reps, 3-4 sets, using 65-80% of your one-rep max.

That burger looks so good!

Ahhh I see okay I’ll change things up thanks for the clarification

 

[Austin316]

you are making me hungry with this delicious looking food

 

[sambee38]

keep up the good work we love you

 

[BookerTNY]

meal pictures look fantastic you are the best

 

[Arabian]

we want to see you succeed keep it going

 

[Zyglamail]

love this update your workouts our fantastic