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good job on the shoulder workout make sure you don't overtrain them though
 
love what you're doing here keep up the good work
 
good job on the dinner I like beef rice and vegetables good clean food
 
Workout

CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/60/75/90 (2 lvls fr max) reps 12/12/12/10
Incline barbell bench
50kg/70/80 12/10/10reps
Cable flys slow eccentric
Lvl 10/15/21.25/17.5 reps 12/12/8/12

Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
5kg/10/15/17.5 reps 10/10/10/9
Decline DB hammer curls
15/17.5/22.5kg reps 10/10/9
Zottman DB curls
7.5/10/12.5 reps 10/10/13

Diet
Brekky - 3 soft boiled eggs with baked beans and tomato
Lunch - bbq beef sliced, small amount of pasta
Protein banana smoothie
Dinner - steak, corn, broccoli and cauliflower bake
IMG_1365.jpeg
 
Diet
Brekky - eggs and mushroom on toast
Morning snack - protein shake
Lunch - chicken, rice, veges
Arvo snack - proyo
Dinner - beef, rice, vege

SHOULDERS
High rep warm up
Lvl 40/50/60/65 reps 10/10/10/8
DB Lat raises
7.5kg/10/12.5/15/15 all 10 reps then 5kg cbum style for 9 reps- delt pump ++
rear delts cable reverse fly’s
Lvl 14/18/18/18 reps 15/10/9/10
DB front raises
5kg/7/9. Reps 20/20/15
View attachment 41003View attachment 41004
LEGS - not heavy due to knee injury
Hamstring curl machine
Lvl 10/20/25 10 reps
Leg press machine
Lvl 55/65/85/105 all 10 reps

Vascualrity coming in
 
Hey guys - with the Var - is that best taken pre workout or does it not really matter? Have heard both sides of the argument.
@rizzlekdizzle there is no full science but anecdotally I would take 1 hour pre workout :)

Workout

CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/60/75/90 (2 lvls fr max) reps 12/12/12/10
Incline barbell bench
50kg/70/80 12/10/10reps
Cable flys slow eccentric
Lvl 10/15/21.25/17.5 reps 12/12/8/12

Biceps
E-Z curl bar standing bicep curls
Weight on each side of bar
5kg/10/15/17.5 reps 10/10/10/9
Decline DB hammer curls
15/17.5/22.5kg reps 10/10/9
Zottman DB curls
7.5/10/12.5 reps 10/10/13

Diet
Brekky - 3 soft boiled eggs with baked beans and tomato
Lunch - bbq beef sliced, small amount of pasta
Protein banana smoothie
Dinner - steak, corn, broccoli and cauliflower bake
View attachment 41140
I want some of that steak but more rare :) good training day
 
Workout
Back
Row machine slow eccentric
Lvl 50/65/75/90 max lvl. reps 10/10/10/10
Pull-ups
14/8/7
Bent over DB row
20kg/25/30 reps 12/12/12

Triceps
Tricep push down - bar
Lvl 15/21.5/28.75/40 reps 15/15/15/9
Overhead single arm ext
Lvl 7.5/10/12.5 reps 10/10/10 last few assisted
Single arm cable pulldown
Lvl 5/7.5/10 reps 14/13/10

Tried for some higher reps tonight

DB bicep curl finisher 21 rep half reps upper and lower

Diet
Brekky - eggs and mushrooms on toast
Morning snack - proyo
Lunch - chilli beef, rice, beans +salsa
Afternoon snack - protein bar
Dinner - chicken stir fry
Killer
 
Unfortunately my lower back issue is playing up again and may have to sit this week out from training. Will keep diet clean and hope by the end of the week things will be feeling better
Sometimes it’s necessary bro. I’ve had to do it several times myself.
 
@rizzlekdizzle whats your diet like this week bro? needs to be high collagen
I have a herniated disc that plays up and at the moment the lower back is pretty seized up and pain going down my leg. Diet this week will be chicken, fish and veges but keen to hear options. Collagen protein powder be a good option??
 
I have a herniated disc that plays up and at the moment the lower back is pretty seized up and pain going down my leg. Diet this week will be chicken, fish and veges but keen to hear options. Collagen protein powder be a good option??
@rizzlekdizzle collagen protein is good, but I suggest daily bone broth
you have it around?
 
After a week of only light workouts the back is good again so back to it albeit I think I will put the deadlifts away for a while.

Diet
Brekky - eggs on toast, coffee
Morning - pro yoghurt
Lunch - chicken, rice, edamame
Arvo - protein shake
Dinner - chicken, rice, Brussel sprouts and beans, egg

WORKOUT
SHOULDERS
Presses machine
High rep warm up
Lvl 40/50/60/65 - max weight on machine. reps 10/10/10/10
DB Lat raises
10kg/12.5/15/15/15 all 10 reps
rear delts cable fly’s
Lvl 5kg/7.5reps 12/10/10
DB front raises
7.5kg/10/12.5 reps 10/10/12

LEGS - not heavy due to knee injury
Hamstring curl machine
Lvl 10/20/20 10 reps
Leg press machine
Lvl 45/65/85/85 all 10 reps

The usual half rep up/down and full rep bicep pumper at the end
 
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