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Arguably, being able to work hard on days where you aren’t feeling it is the difference between mediocre and excellent. It’s easy to work hard when you feel great. Sounds like you persevered. Good on you.
 
Arguably, being able to work hard on days where you aren’t feeling it is the difference between mediocre and excellent. It’s easy to work hard when you feel great. Sounds like you persevered. Good on you.
I wanted to quit during every single set, I tried to justify quitting in my head by thinking, maybe I’m not recovered, maybe it’s okay if I don’t push so hard today. Denzel Washington said, “If you aren’t failing, then you aren’t trying.” I hated the gym today, my numbers did not improve, I felt fatigued the whole time, mentally just not a good day to begin with.
 
Oct. 3
Back and Biceps

10 min treadmill cardio
Twists
Cat/cow
Body weight back extensions
Pull-ups- 10

Barbell bent over rows
45lbs- 12 reps
135lbs- 10 reps
185lbs- 10 reps

Lat pull down, underhand, close grip
100lbs- 12 reps
150lbs- 10 reps
150lbs- 10 reps
Wide grip
150lbs- 10 reps failing
V-bar fat grips- elbows locked at 90 degrees
110lbs- 12 reps
110lbs- 10 reps failing

Back extensions
Body weight- slow- 16 reps
+25lbs- 12 reps
+35lbs- 10 reps

Cable rows
V-bar fat grips
140lbs- 12 reps
170lbs- 12 reps
170lbs- 10 reps

Single arm lat pull down- angled away for max stretch
60lbs- 12 reps
70lbs- 12 reps
90lbs- 12 reps

Cable machine single arm curls, facing away step away for max stretch
40lbs- 12 reps
60lbs- 8 reps
60lbs- 6 reps failing

Single arm dumbbell rows
60lbs- 12 reps
75lbs- 12 reps

Ez bar curls
70lbs- 12 reps
70lbs- 10 reps failing

Smith machine shrugs
110lbs- 12 reps
110lbs- 12 reps
110lbs- 16 reps

Dumbbell farmers with shrugs
110lbs each hand- 30 second hold- 6 shrugs
110lbs each hand- 30 second hold- 6 shrugs

10 mins on treadmill, totally gassed and the back pump is insane
great job bro
 
I wanted to quit during every single set, I tried to justify quitting in my head by thinking, maybe I’m not recovered, maybe it’s okay if I don’t push so hard today. Denzel Washington said, “If you aren’t failing, then you aren’t trying.” I hated the gym today, my numbers did not improve, I felt fatigued the whole time, mentally just not a good day to begin with.
That happens at times, just keep in the mind " the difference between a champion and someone who is forgotten, the champion shows up everyday no matter the cost"
 
I wanted to quit during every single set, I tried to justify quitting in my head by thinking, maybe I’m not recovered, maybe it’s okay if I don’t push so hard today. Denzel Washington said, “If you aren’t failing, then you aren’t trying.” I hated the gym today, my numbers did not improve, I felt fatigued the whole time, mentally just not a good day to begin with.
@Myownlab never quit always push hard
 
Oct. 3
Back and Biceps

10 min treadmill cardio
Twists
Cat/cow
Body weight back extensions
Pull-ups- 10

Barbell bent over rows
45lbs- 12 reps
135lbs- 10 reps
185lbs- 10 reps

Lat pull down, underhand, close grip
100lbs- 12 reps
150lbs- 10 reps
150lbs- 10 reps
Wide grip
150lbs- 10 reps failing
V-bar fat grips- elbows locked at 90 degrees
110lbs- 12 reps
110lbs- 10 reps failing

Back extensions
Body weight- slow- 16 reps
+25lbs- 12 reps
+35lbs- 10 reps

Cable rows
V-bar fat grips
140lbs- 12 reps
170lbs- 12 reps
170lbs- 10 reps

Single arm lat pull down- angled away for max stretch
60lbs- 12 reps
70lbs- 12 reps
90lbs- 12 reps

Cable machine single arm curls, facing away step away for max stretch
40lbs- 12 reps
60lbs- 8 reps
60lbs- 6 reps failing

Single arm dumbbell rows
60lbs- 12 reps
75lbs- 12 reps

Ez bar curls
70lbs- 12 reps
70lbs- 10 reps failing

Smith machine shrugs
110lbs- 12 reps
110lbs- 12 reps
110lbs- 16 reps

Dumbbell farmers with shrugs
110lbs each hand- 30 second hold- 6 shrugs
110lbs each hand- 30 second hold- 6 shrugs

10 mins on treadmill, totally gassed and the back pump is insane
Killer training session
 
Oct. 7
Chest, shoulders, triceps

10mins treadmill
Shoulder rotations
Dynamic shoulder stretching
Seated rotator cuff rotations, elbow on knee
Dumbbell for lower half, cable machine for top half

Dumbbell chest press flat
35 lbs- 12 reps
90lbs- 10 reps starting to fail

Incline dumbbell press
70lbs- 10 reps
70lbs- 10 reps

Dumbbell shoulder press, seated
60lbs- 8 reps failing
Seated machine shoulder press
45lbs- 10 reps
45lbs- 10 reps

Cable flies, low to high
40lbs- 12 reps
50lbs- 10 reps
High to low
50lbs- 10 reps
50lbs- 10 reps failing

Seated chest press, single arm across the body
45 lbs- 12 reps focusing on the full pec squeeze
45lbs- 12 reps
45 lbs- 12 reps

Cable side lateral raises
20lbs- 16 slow controlled reps
20lbs- 15 reps
20lbs- 14 reps failing, add negatives

Face pulls
70lbs- 12 reps
70lbs- 12 reps
70lbs- 12 reps

V-bar tricep push downs
120lbs- 12 reps
160lbs- 10 reps

Flat bar tricep push downs
120lbs- 12 reps
120lbs- close grip- 10 reps failing

Single arm tricep push downs, hammer grip
30lbs- burnout

Rear delt flies
55lbs- 14 reps
55lbs- 12 reps
55lbs- 12 reps

Dumbbell side laterals
10lbs- 15 reps
10lbs- burnout

Upright rows
60lbs- 12 reps
60lbs- 12 reps

Seriously painful pumps inside my shoulders and triceps. The pump honestly made it hard for me to do my lift. I have an insulated bottle that fits 4 bottles of water. I have been drinking 2 of these a day minimum with a few scoops of Dr. Bergs electrolytes. I also have been consistent on my vitamins and supplements. Why do I have such constant cramping and painful pumps? Someone help
 
Oct. 7
Chest, shoulders, triceps

10mins treadmill
Shoulder rotations
Dynamic shoulder stretching
Seated rotator cuff rotations, elbow on knee
Dumbbell for lower half, cable machine for top half

Dumbbell chest press flat
35 lbs- 12 reps
90lbs- 10 reps starting to fail

Incline dumbbell press
70lbs- 10 reps
70lbs- 10 reps

Dumbbell shoulder press, seated
60lbs- 8 reps failing
Seated machine shoulder press
45lbs- 10 reps
45lbs- 10 reps

Cable flies, low to high
40lbs- 12 reps
50lbs- 10 reps
High to low
50lbs- 10 reps
50lbs- 10 reps failing

Seated chest press, single arm across the body
45 lbs- 12 reps focusing on the full pec squeeze
45lbs- 12 reps
45 lbs- 12 reps

Cable side lateral raises
20lbs- 16 slow controlled reps
20lbs- 15 reps
20lbs- 14 reps failing, add negatives

Face pulls
70lbs- 12 reps
70lbs- 12 reps
70lbs- 12 reps

V-bar tricep push downs
120lbs- 12 reps
160lbs- 10 reps

Flat bar tricep push downs
120lbs- 12 reps
120lbs- close grip- 10 reps failing

Single arm tricep push downs, hammer grip
30lbs- burnout

Rear delt flies
55lbs- 14 reps
55lbs- 12 reps
55lbs- 12 reps

Dumbbell side laterals
10lbs- 15 reps
10lbs- burnout

Upright rows
60lbs- 12 reps
60lbs- 12 reps

Seriously painful pumps inside my shoulders and triceps. The pump honestly made it hard for me to do my lift. I have an insulated bottle that fits 4 bottles of water. I have been drinking 2 of these a day minimum with a few scoops of Dr. Bergs electrolytes. I also have been consistent on my vitamins and supplements. Why do I have such constant cramping and painful pumps? Someone help
@Myownlab the pumps do happen, how much electrolytes is this dr. bergs? and also whats your n2guard dose? should be at least 7caps ed
 
Oct. 7
Chest, shoulders, triceps

10mins treadmill
Shoulder rotations
Dynamic shoulder stretching
Seated rotator cuff rotations, elbow on knee
Dumbbell for lower half, cable machine for top half

Dumbbell chest press flat
35 lbs- 12 reps
90lbs- 10 reps starting to fail

Incline dumbbell press
70lbs- 10 reps
70lbs- 10 reps

Dumbbell shoulder press, seated
60lbs- 8 reps failing
Seated machine shoulder press
45lbs- 10 reps
45lbs- 10 reps

Cable flies, low to high
40lbs- 12 reps
50lbs- 10 reps
High to low
50lbs- 10 reps
50lbs- 10 reps failing

Seated chest press, single arm across the body
45 lbs- 12 reps focusing on the full pec squeeze
45lbs- 12 reps
45 lbs- 12 reps

Cable side lateral raises
20lbs- 16 slow controlled reps
20lbs- 15 reps
20lbs- 14 reps failing, add negatives

Face pulls
70lbs- 12 reps
70lbs- 12 reps
70lbs- 12 reps

V-bar tricep push downs
120lbs- 12 reps
160lbs- 10 reps

Flat bar tricep push downs
120lbs- 12 reps
120lbs- close grip- 10 reps failing

Single arm tricep push downs, hammer grip
30lbs- burnout

Rear delt flies
55lbs- 14 reps
55lbs- 12 reps
55lbs- 12 reps

Dumbbell side laterals
10lbs- 15 reps
10lbs- burnout

Upright rows
60lbs- 12 reps
60lbs- 12 reps

Seriously painful pumps inside my shoulders and triceps. The pump honestly made it hard for me to do my lift. I have an insulated bottle that fits 4 bottles of water. I have been drinking 2 of these a day minimum with a few scoops of Dr. Bergs electrolytes. I also have been consistent on my vitamins and supplements. Why do I have such constant cramping and painful pumps? Someone help
are you sure those are pumps and cramping?
It could be something else like some type of injury
 
it's definitely a commitment to lifting only unless it's a legitimate injury should you take the day off
 
try n2guard upping the dose. it has taurine good for pumps
 
n2guard also has electrolytes and vitamins and minerals which will help with cramps
 
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