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

[ballin2504]

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

Looking tight

 

[Trumpy McTrumpface]

Y

can't tell whats serious and whats a joke in this thread but hey its your log

Yes you can, you just don’t like my humour and that’s fine.

 

[Trumpy McTrumpface]

looks like you had some good leg work

None during that session haha

 

[Trumpy McTrumpface]

get serious on this log if you want serious results

My log is serious, I will not remove my personality from it however. If my log appears to be unserious despite my very detailed entries and commitment, purely because of my personality, so be it. Humour is intrinsic to the Australian way of life.

 

[Trumpy McTrumpface]

MRI results are in; I have a full thickness tear through the right supraspinatus which undoubtedly will require surgery. It could only be worse if it was the labrum so it’s pretty disheartening, but it can’t be changed so onward I go. It is unlikely that I’ll get surgery until I’ve passed the fire service physicals which could be months away so it may be the case that work won’t cover it, depending on how long they’ll allow me to “think about my options”. I’ll turn this L into a W sooner or later.

Today was leg day. Hit numerous PBs. Feeling fucking strong. Win after win after win after win. Just keep on winning!

Tuesday

Cardio (Bike)
Time: 10 minutes
Speed: 35.1km/hr

Stretching
Quads: 3 mins each side
Hip Flexors: 3 mins each side
Long Adductors: 2 mins each side
Calves: 1 min each side
Hamstrings: 2 min each side
Glutes: 1 min each side
Dorsiflexors: 1 min each side

Activation Drills
Toe Crawls:
5 x 15 second isometrics
2 x 20 each side
Medial Ankle Rotations with Inversion
2 x 20 each side
5 x 15 second isometrics
Ankle Inversion Isometrics:
2 x 10, 5 second holds

Core
Transverse Abdominals (TVA) with Leg Cycles
2 x 10, 202 SOM, 30 sec rest
Side Lying Obliques:
2 x 12, 111 SOM, 30 sec rest
Sit Ups (Arms parallel to the floor):
2 x 10, 311 SOM, 60 sec rest

Hip Dominant
Side Lying External Hip Rotations:
2 x 10, 202 SOM, 20kg, 60 sec rest
King Deadlifts:
2 x 10, 302 SOM, body weight, 60 sec rest
Unilateral Hip Extensions on Hyperextension Bench:
2 x 10, 302 SOM, body weight, 60 sec rest
1 x 10, 201 SOM, 15kg, 60 sec rest
2 x 10, 201 SOM, 20kg, 60 sec rest
Standing Hamstring Curls:
1 x 10, 301 SOM, 15kg, 60 sec rest
1 x 10, 201 SOM, 35kg, 60 sec rest
2 x 10, 201 SOM, 30kg, 60 sec rest

Quad Dominant
Unilateral Leg Extensions:
1 x 10, 101 SOM, 43kg, 60 sec rest
1 x 20, 101 SOM, 43kg, 60 sec rest
2 x 10, 201 SOM, 36kg, 60 sec rest

Cardio (Interval Sprints)
1 minute, 5.5km/hr
2 minutes, 15km/hr
1 minute, 5.5km/hr
2 minutes, 15km/hr
1 minute, 5.5km/hr

Calves
Standing Calf Raises
3 x 10, 301 SOM, 18kg, 60 sec rest
seated Calf Raises
2 x 10, 301 SOM, 20kg, 60 sec rest

 

[average918]

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

solid update bro your looking shredded! I love the stretching your doing I haven't seen this on any other logs yet you really leading the way with this

 

[average918]

MRI results are in; I have a full thickness tear through the right supraspinatus which undoubtedly will require surgery. It could only be worse if it was the labrum so it’s pretty disheartening, but it can’t be changed so onward I go. It is unlikely that I’ll get surgery until I’ve passed the fire service physicals which could be months away so it may be the case that work won’t cover it, depending on how long they’ll allow me to “think about my options”. I’ll turn this L into a W sooner or later.

Today was leg day. Hit numerous PBs. Feeling fucking strong. Win after win after win after win. Just keep on winning!

Tuesday

Cardio (Bike)
Time: 10 minutes
Speed: 35.1km/hr

Stretching
Quads: 3 mins each side
Hip Flexors: 3 mins each side
Long Adductors: 2 mins each side
Calves: 1 min each side
Hamstrings: 2 min each side
Glutes: 1 min each side
Dorsiflexors: 1 min each side

Activation Drills
Toe Crawls:
5 x 15 second isometrics
2 x 20 each side
Medial Ankle Rotations with Inversion
2 x 20 each side
5 x 15 second isometrics
Ankle Inversion Isometrics:
2 x 10, 5 second holds

Core
Transverse Abdominals (TVA) with Leg Cycles
2 x 10, 202 SOM, 30 sec rest
Side Lying Obliques:
2 x 12, 111 SOM, 30 sec rest
Sit Ups (Arms parallel to the floor):
2 x 10, 311 SOM, 60 sec rest

Hip Dominant
Side Lying External Hip Rotations:
2 x 10, 202 SOM, 20kg, 60 sec rest
King Deadlifts:
2 x 10, 302 SOM, body weight, 60 sec rest
Unilateral Hip Extensions on Hyperextension Bench:
2 x 10, 302 SOM, body weight, 60 sec rest
1 x 10, 201 SOM, 15kg, 60 sec rest
2 x 10, 201 SOM, 20kg, 60 sec rest
Standing Hamstring Curls:
1 x 10, 301 SOM, 15kg, 60 sec rest
1 x 10, 201 SOM, 35kg, 60 sec rest
2 x 10, 201 SOM, 30kg, 60 sec rest

Quad Dominant
Unilateral Leg Extensions:
1 x 10, 101 SOM, 43kg, 60 sec rest
1 x 20, 101 SOM, 43kg, 60 sec rest
2 x 10, 201 SOM, 36kg, 60 sec rest

Cardio (Interval Sprints)
1 minute, 5.5km/hr
2 minutes, 15km/hr
1 minute, 5.5km/hr
2 minutes, 15km/hr
1 minute, 5.5km/hr

Calves
Standing Calf Raises
3 x 10, 301 SOM, 18kg, 60 sec rest
seated Calf Raises
2 x 10, 301 SOM, 20kg, 60 sec rest

View attachment 38703

your legs are insane bro damn!!!

 

[Trumpy McTrumpface]

solid update bro your looking shredded! I love the stretching your doing I haven't seen this on any other logs yet you really leading the way with this

Thank you mate. I’m a huge advocate of stretching, mobility and activation drills.

 

[Trumpy McTrumpface]

your legs are insane bro damn!!!

Thank you!

 

[Eddie Haskell]

MRI results are in; I have a full thickness tear through the right supraspinatus which undoubtedly will require surgery. It could only be worse if it was the labrum so it’s pretty disheartening, but it can’t be changed so onward I go. It is unlikely that I’ll get surgery until I’ve passed the fire service physicals which could be months away so it may be the case that work won’t cover it, depending on how long they’ll allow me to “think about my options”. I’ll turn this L into a W sooner or later.

Today was leg day. Hit numerous PBs. Feeling fucking strong. Win after win after win after win. Just keep on winning!

Tuesday

Cardio (Bike)
Time: 10 minutes
Speed: 35.1km/hr

Stretching
Quads: 3 mins each side
Hip Flexors: 3 mins each side
Long Adductors: 2 mins each side
Calves: 1 min each side
Hamstrings: 2 min each side
Glutes: 1 min each side
Dorsiflexors: 1 min each side

Activation Drills
Toe Crawls:
5 x 15 second isometrics
2 x 20 each side
Medial Ankle Rotations with Inversion
2 x 20 each side
5 x 15 second isometrics
Ankle Inversion Isometrics:
2 x 10, 5 second holds

Core
Transverse Abdominals (TVA) with Leg Cycles
2 x 10, 202 SOM, 30 sec rest
Side Lying Obliques:
2 x 12, 111 SOM, 30 sec rest
Sit Ups (Arms parallel to the floor):
2 x 10, 311 SOM, 60 sec rest

Hip Dominant
Side Lying External Hip Rotations:
2 x 10, 202 SOM, 20kg, 60 sec rest
King Deadlifts:
2 x 10, 302 SOM, body weight, 60 sec rest
Unilateral Hip Extensions on Hyperextension Bench:
2 x 10, 302 SOM, body weight, 60 sec rest
1 x 10, 201 SOM, 15kg, 60 sec rest
2 x 10, 201 SOM, 20kg, 60 sec rest
Standing Hamstring Curls:
1 x 10, 301 SOM, 15kg, 60 sec rest
1 x 10, 201 SOM, 35kg, 60 sec rest
2 x 10, 201 SOM, 30kg, 60 sec rest

Quad Dominant
Unilateral Leg Extensions:
1 x 10, 101 SOM, 43kg, 60 sec rest
1 x 20, 101 SOM, 43kg, 60 sec rest
2 x 10, 201 SOM, 36kg, 60 sec rest

Cardio (Interval Sprints)
1 minute, 5.5km/hr
2 minutes, 15km/hr
1 minute, 5.5km/hr
2 minutes, 15km/hr
1 minute, 5.5km/hr

Calves
Standing Calf Raises
3 x 10, 301 SOM, 18kg, 60 sec rest
seated Calf Raises
2 x 10, 301 SOM, 20kg, 60 sec rest

View attachment 38703

@Trumpy McTrumpface sorry to hear about surgery when is that going to happen bro?

and your legs are insane you're crazy vascular bro WOW

 

[Trumpy McTrumpface]

@Trumpy McTrumpface sorry to hear about surgery when is that going to happen bro?

and your legs are insane you're crazy vascular bro WOW

Not until I’ve done my fire service physical, so maybe after august. It’ll mean no upper body work for 4 months so I may just end up with crazier legs lol

 

[Eddie Haskell]

Not until I’ve done my fire service physical, so maybe after august. It’ll mean no upper body work for 4 months so I may just end up with crazier legs lol

@Trumpy McTrumpface alright so for now push the legs hard

 

[Trumpy McTrumpface]

@Trumpy McTrumpface alright so for now push the legs hard

And then post surgery, come back with a vengeance

 

[Eddie Haskell]

And then post surgery, come back with a vengeance

@Trumpy McTrumpface it would be great to see your log now and surgery log like a recovery log, @Boxcutter had one going into and post surgery
this is his pre-surgery log: https://www.evolutionary.org/forums/threads/my-pre-surgery-log.90271/

and after surgery a log for recovery and cycling in, it would be a journey the EVO family would love in our Tribe

 

[Trumpy McTrumpface]

Feeling good today. I feel ready for my physical tests. I plan to absolutely destroy those and then have shoulder surgery.
So it’s a slight change of plans. Everything I’m doing moving forward is geared towards giving myself the best base for healing and rehab as possible. The MRI indicates that the supraspinatus muscle has not atrophied at all despite the ruptured tendon.
I may lose a lot of what I’ve built, but I’ll build it again, only better once I have a fully functional shoulder. Let’s fucking go, no excuses, only optimism lads!

A shorter day in the gym today to account for nagging muscle tension through my right arm and shoulder which would only be worsened by loading. All in all, productive and enjoyable.

Someone mentioned they wanted to see food pics. Not sure why, but here they are. Steak and potatoes (usually I’ll have chicken and potatoes) as well as my chicken and rice, which I eat twice a day, as well as my pre-workout and intra-workout snacks.

Wednesday

Cardio
Bike
Time: 10 minutes
Speed: 34km/hr

Stretching
Pecs: 2 mins each side
Lats: 2 mins each side
Upper Traps: 1 min each side
Rear Delts: 1 min each side
Triceps: 2 mins each side

Activation Drills (ADs)
Prone Rhomboid/Lower Trap ADs:
1 x 30, 202 SOM, 30 sec rest
Supine Serratus Anterior ADs:
2 x 10, 323 SOM, 30 sec rest

Core
Transverse Abdominals with Leg Cycles (Two cycles per rep):
3 x 15, 202 SOM, 60 sec rest
Side Lying Obliques:
3 x 15, 202 SOM, 60 sec rest

Horizontal Push/Pull
Limited Range Dumbbell Row:
3 x 10, 301 SOM, 25kg, 60 sec rest
Neutral Grip Seated Row:
5 x 12, 301 SOM, 56kg, 60 sec rest
Barbell Bench Press (shoulders adducted):
3 x 15, 301 SOM, 40kg, 60 sec rest

Arms
Alternating Dumbbell Bicep Curls:
1 x 8, 202 SOM, 15kg, 60 sec rest
2 x 10, 202 SOM, 12.5kg, 60 sec rest
2 x 10, 202 SOM, 10kg, 60 sec rest

Cardio
Stairmaster
Time: 20 mins
Speed: 60 steps per minute

 

[25homes]

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

Lookin solid

 

[Npcclassicphysique champ]

Feeling good today. I feel ready for my physical tests. I plan to absolutely destroy those and then have shoulder surgery.
So it’s a slight change of plans. Everything I’m doing moving forward is geared towards giving myself the best base for healing and rehab as possible. The MRI indicates that the supraspinatus muscle has not atrophied at all despite the ruptured tendon.
I may lose a lot of what I’ve built, but I’ll build it again, only better once I have a fully functional shoulder. Let’s fucking go, no excuses, only optimism lads!

A shorter day in the gym today to account for nagging muscle tension through my right arm and shoulder which would only be worsened by loading. All in all, productive and enjoyable.

Someone mentioned they wanted to see food pics. Not sure why, but here they are. Steak and potatoes (usually I’ll have chicken and potatoes) as well as my chicken and rice, which I eat twice a day, as well as my pre-workout and intra-workout snacks.

Wednesday

Cardio
Bike
Time: 10 minutes
Speed: 34km/hr

Stretching
Pecs: 2 mins each side
Lats: 2 mins each side
Upper Traps: 1 min each side
Rear Delts: 1 min each side
Triceps: 2 mins each side

Activation Drills (ADs)
Prone Rhomboid/Lower Trap ADs:
1 x 30, 202 SOM, 30 sec rest
Supine Serratus Anterior ADs:
2 x 10, 323 SOM, 30 sec rest

Core
Transverse Abdominals with Leg Cycles (Two cycles per rep):
3 x 15, 202 SOM, 60 sec rest
Side Lying Obliques:
3 x 15, 202 SOM, 60 sec rest

Horizontal Push/Pull
Limited Range Dumbbell Row:
3 x 10, 301 SOM, 25kg, 60 sec rest
Neutral Grip Seated Row:
5 x 12, 301 SOM, 56kg, 60 sec rest
Barbell Bench Press (shoulders adducted):
3 x 15, 301 SOM, 40kg, 60 sec rest

Arms
Alternating Dumbbell Bicep Curls:
1 x 8, 202 SOM, 15kg, 60 sec rest
2 x 10, 202 SOM, 12.5kg, 60 sec rest
2 x 10, 202 SOM, 10kg, 60 sec rest

Cardio
Stairmaster
Time: 20 mins
Speed: 60 steps per minute

View attachment 38820View attachment 38821View attachment 38822

@Trumpy McTrumpface you're staying steady
training a few more big sets and about 10 min of cardio
meals are clean , i like the meat stay at it

 

[stevesmi]

I'm gonna have to make some potatoes those look good

 

[Mobster]

Remind me what tests

 

[average918]

@Trumpy McTrumpface sorry to hear about surgery when is that going to happen bro?

and your legs are insane you're crazy vascular bro WOW

Bro surgery can seem daunting but at least you know what needs to be done and your on top of it, and bro while your healing you can just get those insanely jacked legs even bigger