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napsgear
genezapharmateuticals
domestic-supply
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UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Approved Log My Fitness Chronicles: Testosterone NPP DHB Clenbuterol Turinabol Cycle Log

Saturday and Sunday are my usual rest days. Both days involve a lot of stretching to prepare for the night shifts and possible violence I have to deal with. I usually follow the same recovery routine on my rest days because when my body tightens, it almost always tightens in the same areas of dysfunction. You could call it upper and lower cross syndrome.

I started bulking at 82kg and I’m currently weighing 85kg at the end of the first week. I’m feeling very fatigued from work this weekend, but otherwise I feel fantastic. Looking forward to the second week.

saturday and Sunday

Foam Rolling
Quads

Trigger Ball Release
Front Delts
Rear Delts
Triceps
Medial Delts
Rhomboids

Stretching
Pecs: 2 x 3 mins each
Lats: 2 x 3 mins each side
Triceps: 2 x 1 min each side
Upper Traps: 2 x 1 min each side
Levator Scaps: 2 x 1 min each side
Quads: 2 x 3 mins each side
Hip Flexors: 2 x 3 mins each side
Long Adductors: 2 x 2 mins each side
Hamstrings: 2 x 3 mins each side
Glutes: 2 mins each side
Dorsiflexors: 2 x 1 min each side
Toe Flexors: 2 x 1 min each side
Toe Extensors: 2 x 1 min each side

Activation Drills (ADs)
Myoband Chin Tucks (deep neck fle
2 x 10, 131 SOM, 30 sec rest
Prone Rhomboid/Lower Trap ADs:
2 x 30, 101 SOM, 30 sec rest
Unilateral Supine Serratus Anterior ADs:
1 x 10, 323 SOM
Toe Crawls:
2 x 15 second isometrics
2 x 20 each side
Medial Ankle Rotations with Inversion:
2 x 20 each side
2 x 15 second isometrics
Side Lying External Hip Rotation Isometrics:
2 x 30 second holds
Side Lying Hip Abduction Isometrics:
2 x 30 second holds
Unilateral Glute Bridge Isometrics:
2 x 30 second holds

Abdominals
Transverse Abdominal Isometrics:
3 x 10, 5 second holds, 30 sec rest

IMG_3114.webp
 
Trumpy McTrumpface said:
Saturday and Sunday are my usual rest days. Both days involve a lot of stretching to prepare for the night shifts and possible violence I have to deal with. I usually follow the same recovery routine on my rest days because when my body tightens, it almost always tightens in the same areas of dysfunction. You could call it upper and lower cross syndrome.

I started bulking at 82kg and I’m currently weighing 85kg at the end of the first week. I’m feeling very fatigued from work this weekend, but otherwise I feel fantastic. Looking forward to the second week.

saturday and Sunday

Foam Rolling
Quads

Trigger Ball Release
Front Delts
Rear Delts
Triceps
Medial Delts
Rhomboids

Stretching
Pecs: 2 x 3 mins each
Lats: 2 x 3 mins each side
Triceps: 2 x 1 min each side
Upper Traps: 2 x 1 min each side
Levator Scaps: 2 x 1 min each side
Quads: 2 x 3 mins each side
Hip Flexors: 2 x 3 mins each side
Long Adductors: 2 x 2 mins each side
Hamstrings: 2 x 3 mins each side
Glutes: 2 mins each side
Dorsiflexors: 2 x 1 min each side
Toe Flexors: 2 x 1 min each side
Toe Extensors: 2 x 1 min each side

Activation Drills (ADs)
Myoband Chin Tucks (deep neck fle
2 x 10, 131 SOM, 30 sec rest
Prone Rhomboid/Lower Trap ADs:
2 x 30, 101 SOM, 30 sec rest
Unilateral Supine Serratus Anterior ADs:
1 x 10, 323 SOM
Toe Crawls:
2 x 15 second isometrics
2 x 20 each side
Medial Ankle Rotations with Inversion:
2 x 20 each side
2 x 15 second isometrics
Side Lying External Hip Rotation Isometrics:
2 x 30 second holds
Side Lying Hip Abduction Isometrics:
2 x 30 second holds
Unilateral Glute Bridge Isometrics:
2 x 30 second holds

Abdominals
Transverse Abdominal Isometrics:
3 x 10, 5 second holds, 30 sec rest

View attachment 38205
Click to expand...
Great progress brother. Looking on point
 
Trumpy McTrumpface said:
Saturday and Sunday are my usual rest days. Both days involve a lot of stretching to prepare for the night shifts and possible violence I have to deal with. I usually follow the same recovery routine on my rest days because when my body tightens, it almost always tightens in the same areas of dysfunction. You could call it upper and lower cross syndrome.

I started bulking at 82kg and I’m currently weighing 85kg at the end of the first week. I’m feeling very fatigued from work this weekend, but otherwise I feel fantastic. Looking forward to the second week.

saturday and Sunday

Foam Rolling
Quads

Trigger Ball Release
Front Delts
Rear Delts
Triceps
Medial Delts
Rhomboids

Stretching
Pecs: 2 x 3 mins each
Lats: 2 x 3 mins each side
Triceps: 2 x 1 min each side
Upper Traps: 2 x 1 min each side
Levator Scaps: 2 x 1 min each side
Quads: 2 x 3 mins each side
Hip Flexors: 2 x 3 mins each side
Long Adductors: 2 x 2 mins each side
Hamstrings: 2 x 3 mins each side
Glutes: 2 mins each side
Dorsiflexors: 2 x 1 min each side
Toe Flexors: 2 x 1 min each side
Toe Extensors: 2 x 1 min each side

Activation Drills (ADs)
Myoband Chin Tucks (deep neck fle
2 x 10, 131 SOM, 30 sec rest
Prone Rhomboid/Lower Trap ADs:
2 x 30, 101 SOM, 30 sec rest
Unilateral Supine Serratus Anterior ADs:
1 x 10, 323 SOM
Toe Crawls:
2 x 15 second isometrics
2 x 20 each side
Medial Ankle Rotations with Inversion:
2 x 20 each side
2 x 15 second isometrics
Side Lying External Hip Rotation Isometrics:
2 x 30 second holds
Side Lying Hip Abduction Isometrics:
2 x 30 second holds
Unilateral Glute Bridge Isometrics:
2 x 30 second holds

Abdominals
Transverse Abdominal Isometrics:
3 x 10, 5 second holds, 30 sec rest

View attachment 38205
Click to expand...
@Trumpy McTrumpface wow you're looking good very shredded and lean

your volume is perfect thats why you so ripped :) amazing body
 
A nice flat stomach I love to see that
 
Had a big weekend at work so today had to be a less intense session than usual. Got a blood test this morning because I’ve been feeling off for a few days. Blood pressure has started to elevate and when my blood was being taken, it was very slow which is a little concerning. Starting Telmisartan today and will modify my blast depending on the results of my haematology.
Too much tension at the insertion of my right lat and long head of the triceps so I’m avoiding tricep isolation and lat pull downs tonight. Will do more work at home after training to correct that tension issue.
Shoulder is feeling good despite the damage. Speaking of which, I get the MRI results back tomorrow so we’ll find out if it’s a rotator issue or a labral tear.

Monday

Cardio (Bike)
Time: 10 minutes
Average Speed: 34.6km/hr

Stretching
Pecs: 2 x 1.5 mins each side
Lats: 2 x 1.5 mins each side
Upper Traps: 1 min right side, 2 mins left side
Rear Delts: 2 x 1 min right side
Triceps: 2 mins right side, 1 min left side

Activation Drills (ADs)
Myoband Chin Tucks (deep neck flexors):
1 x 10, 131 SOM, 30 sec rest
Prone Rhomboid/Lower Trap ADs:
1 x 30, 101 SOM, 30 sec rest
Unilateral Supine Serratus Anterior ADs:
1 x 10, 323 SOM
Wrist Extensor ADs:
1 x 20, 222 SOM, 5kg
Finger Extensor ADs:
1 x 30, 222 SOM, finger extensor band

Core
Transverse Abdominals with Leg Cycles (Two cycles per repetition):
2 x 10, 202 SOM, 30 sec rest
Side Lying Obliques:
2 x 15, 111 SOM, 30 sec rest
Sit Ups (Arms parallel to the floor):
2 x 10, 311 SOM, 60 sec rest

Horizontal Push/Pull
Limited Range Dumbbell Rows:
3 x 10, 301 SOM, 22.5kg, 60 sec rest
Barbell Bench Press (shoulders adducted):
2 x 20, 311 SOM, 40kg, 60 sec rest
2 x 12, 301 SOM, 60kg, 60 sec rest
Neutral Grip Seated Row:
5 x 12, 311 SOM, 50kg, 60 sec rest

Arms
Alternating Dumbbell Bicep Curls:
2 x 10, 202 SOM, 12.5kg
3 x 10, 202 SOM, 10kg

Vertical Push/Pull
Dumbbell Lateral Raises:
3 x 20, 312 SOM, 3kg, 60 sec rest
Dumbbell Front Raises:
3 x 10, 312 SOM, 3kg, 60 sec rest

IMG_3141.webp
IMG_3142.webp
 
can see a good core building
 
let's see what you do on an upper body day next
 
Bros make sure you post up some meal pictures
 
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