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

[coolguy77711]

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

Legs are straight up goals brother insane

 

[e2]

tremendous job on the workouts

 

[2Thick]

absolutely love what I'm seeing you're dialing things in now

 

[Vadim Fedorov]

thank you for posting these pictures they are very cool

 

[Wootoom]

you're getting in some good exercises on impressed

 

[JasonPriest]

nice variety on this log which is really helpful

 

[BodyMonster34]

bro all in, make sure you hit it hard!

 

[Quadsweep]

very nice log you're very detailed in what you're doing

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

love how your training your core

 

[chesty]

you've got some good dedication I give you credit

 

[ROIDDERS]

keep up the good work and keep pushing

 

[ceo]

Bros good session with the cardio I like the Sprint routine

 

[Masonic Bodybuilder]

You will definitely gain it all back man. Muscle memory is there and I know you will diet and train for it!

 

[ballin2504]

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

Great update brother

 

[Trumpy McTrumpface]

Short session today. Chasing volume before the long nights ahead at work.

Friday

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

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, 101 SOM, 45 sec rest
Side Lying Obliques:
3 x 15, 111 SOM, 45 sec rest
Sit Ups (Arms parallel to the floor):
3 x 10, 201 SOM, 60 sec rest

Arms
Alternating Dumbbell Bicep Curls:
4 x 10, 301 SOM, 12.5kg, 60 sec rest
4 x 10, 302 SOM, 10kg, 60 sec rest
Unilateral Cable Tricep Pushdowns:
4 x 12, 301 SOM, 18kg, 60 sec rest

Horizontal Push/Pull
Neutral Grip Seated Row:
5 x 15, 302 SOM, 56kg, 60 sec rest
Barbell Bench Press (shoulders adducted):
4 x 10, 401 SOM, 40kg, 60 sec rest

 

[Npcclassicphysique champ]

Short session today. Chasing volume before the long nights ahead at work.

Friday

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

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, 101 SOM, 45 sec rest
Side Lying Obliques:
3 x 15, 111 SOM, 45 sec rest
Sit Ups (Arms parallel to the floor):
3 x 10, 201 SOM, 60 sec rest

Arms
Alternating Dumbbell Bicep Curls:
4 x 10, 301 SOM, 12.5kg, 60 sec rest
4 x 10, 302 SOM, 10kg, 60 sec rest
Unilateral Cable Tricep Pushdowns:
4 x 12, 301 SOM, 18kg, 60 sec rest

Horizontal Push/Pull
Neutral Grip Seated Row:
5 x 15, 302 SOM, 56kg, 60 sec rest
Barbell Bench Press (shoulders adducted):
4 x 10, 401 SOM, 40kg, 60 sec rest

@Trumpy McTrumpface short but effective bro you put in the volume

 

[Tiger Salman Khan]

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 Amazing meals bro....good you keeping the diet clean......

 

[Trumpy McTrumpface]

Another light day today. This week is focused on cardio conditioning leading up to my beep test this Sunday.

Monday to Thursday

Stretching
Quads: 1 min each side
Hip Flexors: 1 min each side
Long Adductors: 1 min each side
Calves: 1 min each side
Hamstrings: 1 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

Cardio
Treadmill Intervals
Speed: 5.5km/hr - 12km/hr
Duration: 40 minutes

 

[Eddie Haskell]

Another light day today. This week is focused on cardio conditioning leading up to my beep test this Sunday.

Monday to Thursday

Stretching
Quads: 1 min each side
Hip Flexors: 1 min each side
Long Adductors: 1 min each side
Calves: 1 min each side
Hamstrings: 1 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

Cardio
Treadmill Intervals
Speed: 5.5km/hr - 12km/hr
Duration: 40 minutes

@Trumpy McTrumpface this is a good day your activation drills would really love to see pics man