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Alright guys, I see some of the information on the workout routine contradicts a bit of the other information. If I can build my ideal body with half of the exercises and not be at the gym for 2 hours a night, I want to do that! Last night I missed my cardio because my gym closes at 10pm on Friday through Sunday and I had to hit shoulders.

I feel like I’m so under developed, on basically every body part, that I need to include all of those exercises and more to start developing each muscle group evenly. But I only ever learned proper technique and different exercises. I never learned how to build a body.

I see Mobster and a few others say to “cut the list in half”. I’m not arguing with the ones that clearly have so much more experience than me, I am just the kind of person who needs to ask why so that I can understand and retain the lesson.

It would seem to me that the ones in here that have already built a defined body, could reduce their exercises down to a handful of compound movements and maintain their shape well. But what about someone like me? How can I build each muscle with limited exercises? I am stuck in this mindset that I need to do isolated exercises to accomplish that.
I’m really looking forward to the feedback on this one and I appreciate all of the help! 🙌
 
Alright guys, I see some of the information on the workout routine contradicts a bit of the other information. If I can build my ideal body with half of the exercises and not be at the gym for 2 hours a night, I want to do that! Last night I missed my cardio because my gym closes at 10pm on Friday through Sunday and I had to hit shoulders.

I feel like I’m so under developed, on basically every body part, that I need to include all of those exercises and more to start developing each muscle group evenly. But I only ever learned proper technique and different exercises. I never learned how to build a body.

I see Mobster and a few others say to “cut the list in half”. I’m not arguing with the ones that clearly have so much more experience than me, I am just the kind of person who needs to ask why so that I can understand and retain the lesson.

It would seem to me that the ones in here that have already built a defined body, could reduce their exercises down to a handful of compound movements and maintain their shape well. But what about someone like me? How can I build each muscle with limited exercises? I am stuck in this mindset that I need to do isolated exercises to accomplish that.
I’m really looking forward to the feedback on this one and I appreciate all of the help! 🙌
no need for 2 hours at the gym

think about it. if you do let's say 20 sets and each set lasts less than a minute that is 20 minutes or less + time in between sets you are taking 1-2 minutes. so worst case you take around 30 minutes between sets. that is 50 minutes tops. when i was powerlifting i would take 5 minutes tops between bench press and 3-4 minutes between deadlifts and squats. for someone like you who isn't power training super heavy weights no need to take much time between sets. i am usually taking 1 minute or less for compound lifts and 30-40 seconds tops for isolation lifts lifting the way i do today..
 
no need for 2 hours at the gym

think about it. if you do let's say 20 sets and each set lasts less than a minute that is 20 minutes or less + time in between sets you are taking 1-2 minutes. so worst case you take around 30 minutes between sets. that is 50 minutes tops. when i was powerlifting i would take 5 minutes tops between bench press and 3-4 minutes between deadlifts and squats. for someone like you who isn't power training super heavy weights no need to take much time between sets. i am usually taking 1 minute or less for compound lifts and 30-40 seconds tops for isolation lifts lifting the way i do today..
I did get it down to 1.5 hrs plus a 30 min run but I need to do better for sure!
 
Had The day off so I did some cardio earlier in the day. Waited until around 3 to eat lunch. Had a banana a bunch of left over ham. It was fantastic! 😅
I did 30 mins on the Arc Trainer and took RoidRage69’s advice and did 20 mins reverse walk at 15° incline on the treadmill. That really felt good! Thank you buddy.
Then I went back later on for my pull workout.

Pull Day: (Biceps, Back)

Alternating Hammer Curls
25lbs x 15 reps
27lbs x 12 reps
30lbs x 12 reps

Alternating Straight Curls
25lbs x 15 reps
27lbs x 12 reps
30 lbs x 10 reps

Standing Preacher Bar Curls
75lbs x 12 reps
75lbs x 12 reps
85lbs x 6 reps
55lbs x 15 reps

Seated Individual Preacher Curls
25lbs x 20 reps
30lbs x 15 reps
35lbs x 12 reps

Cable Row
50lbs x 15 reps
60lbs x 10 reps
70lbs x 8 reps

Seated Cable Shrug
60lbs x 12 reps
70lbs x 12 reps
80lbs x 10 reps

Smith machine standing Shrug
135lbs x 15 reps
135lbs x 15 reps
135lbs x 12 reps

Isolated Lat Pull Down
90lbs X 10 reps
130lbs x 10 reps
160lbs x 8 reps

Reverse Lat Pull Down machine
42.5lbs x 12 reps
50lbs x 12 reps
60lbs x 8 reps

Roman Chair Back Raises
3 sets of 12 reps using body weight only
 
Had The day off so I did some cardio earlier in the day. Waited until around 3 to eat lunch. Had a banana a bunch of left over ham. It was fantastic! 😅
I did 30 mins on the Arc Trainer and took RoidRage69’s advice and did 20 mins reverse walk at 15° incline on the treadmill. That really felt good! Thank you buddy.
Then I went back later on for my pull workout.

Pull Day: (Biceps, Back)

Alternating Hammer Curls
25lbs x 15 reps
27lbs x 12 reps
30lbs x 12 reps

Alternating Straight Curls
25lbs x 15 reps
27lbs x 12 reps
30 lbs x 10 reps

Standing Preacher Bar Curls
75lbs x 12 reps
75lbs x 12 reps
85lbs x 6 reps
55lbs x 15 reps

Seated Individual Preacher Curls
25lbs x 20 reps
30lbs x 15 reps
35lbs x 12 reps

Cable Row
50lbs x 15 reps
60lbs x 10 reps
70lbs x 8 reps

Seated Cable Shrug
60lbs x 12 reps
70lbs x 12 reps
80lbs x 10 reps

Smith machine standing Shrug
135lbs x 15 reps
135lbs x 15 reps
135lbs x 12 reps

Isolated Lat Pull Down
90lbs X 10 reps
130lbs x 10 reps
160lbs x 8 reps

Reverse Lat Pull Down machine
42.5lbs x 12 reps
50lbs x 12 reps
60lbs x 8 reps

Roman Chair Back Raises
3 sets of 12 reps using body weight only
@Cronus402 higher cardio is the way and you improving on the training great
 
Had The day off so I did some cardio earlier in the day. Waited until around 3 to eat lunch. Had a banana a bunch of left over ham. It was fantastic! 😅
I did 30 mins on the Arc Trainer and took RoidRage69’s advice and did 20 mins reverse walk at 15° incline on the treadmill. That really felt good! Thank you buddy.
Then I went back later on for my pull workout.

Pull Day: (Biceps, Back)

Alternating Hammer Curls
25lbs x 15 reps
27lbs x 12 reps
30lbs x 12 reps

Alternating Straight Curls
25lbs x 15 reps
27lbs x 12 reps
30 lbs x 10 reps

Standing Preacher Bar Curls
75lbs x 12 reps
75lbs x 12 reps
85lbs x 6 reps
55lbs x 15 reps

Seated Individual Preacher Curls
25lbs x 20 reps
30lbs x 15 reps
35lbs x 12 reps

Cable Row
50lbs x 15 reps
60lbs x 10 reps
70lbs x 8 reps

Seated Cable Shrug
60lbs x 12 reps
70lbs x 12 reps
80lbs x 10 reps

Smith machine standing Shrug
135lbs x 15 reps
135lbs x 15 reps
135lbs x 12 reps

Isolated Lat Pull Down
90lbs X 10 reps
130lbs x 10 reps
160lbs x 8 reps

Reverse Lat Pull Down machine
42.5lbs x 12 reps
50lbs x 12 reps
60lbs x 8 reps

Roman Chair Back Raises
3 sets of 12 reps using body weight only
Do you mean Iso Lateral
 
Had The day off so I did some cardio earlier in the day. Waited until around 3 to eat lunch. Had a banana a bunch of left over ham. It was fantastic! 😅
I did 30 mins on the Arc Trainer and took RoidRage69’s advice and did 20 mins reverse walk at 15° incline on the treadmill. That really felt good! Thank you buddy.
Then I went back later on for my pull workout.

Pull Day: (Biceps, Back)

Alternating Hammer Curls
25lbs x 15 reps
27lbs x 12 reps
30lbs x 12 reps

Alternating Straight Curls
25lbs x 15 reps
27lbs x 12 reps
30 lbs x 10 reps

Standing Preacher Bar Curls
75lbs x 12 reps
75lbs x 12 reps
85lbs x 6 reps
55lbs x 15 reps

Seated Individual Preacher Curls
25lbs x 20 reps
30lbs x 15 reps
35lbs x 12 reps

Cable Row
50lbs x 15 reps
60lbs x 10 reps
70lbs x 8 reps

Seated Cable Shrug
60lbs x 12 reps
70lbs x 12 reps
80lbs x 10 reps

Smith machine standing Shrug
135lbs x 15 reps
135lbs x 15 reps
135lbs x 12 reps

Isolated Lat Pull Down
90lbs X 10 reps
130lbs x 10 reps
160lbs x 8 reps

Reverse Lat Pull Down machine
42.5lbs x 12 reps
50lbs x 12 reps
60lbs x 8 reps

Roman Chair Back Raises
3 sets of 12 reps using body weight only
Those Thanksgiving left overs just hit different. I love em.
 
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