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@Myownlab 125 HR is a good level but you are not doing post training cardio? tell us situation with post workout cardio please
making good progress bro
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
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
I would put more effort into your barbell rows. Do 3 sets at 225 and take away 2 back exercise like single arm pulldowns and cable rows.
@Myownlab the 10min on treadmill if you gasses push thru and do 20min next time bro
bros hit the cardio harder if only 10 minutes
Ten minutes of cardio is fine but it needs to be high intensity
try and finish your workout with cardio that will allow you to push harder
APPROVED LOG
Oct. 5
Legs
10mins on bike
10mins on treadmill, incline
5 mins dynamic stretching
Smith Machine Squats
135lbs- 10 reps
225lbs- 3 reps
315lbs- 1 rep- drop to 225- 3 reps
Definitely not feeling strong today
York squat machine, facing machine, target glutes and hamstrings
150lbs- 8 reps
150lbs- 8 reps
150lbs- 8 reps
Hack Squats/ walking lunge superset
225lbs- feet together, bottom of pad- 10 reps
70lbs- to failure
225lbs- same foot position- 10 reps
70lbs- to failure
Leg Extension
155lbs- 12 reps
200lbs- legs together, toes pointed out- 10 reps
200lbs- same leg and foot position- 10 reps
I find that using that positioning I can target the outer quad better
Lying leg curls
125lbs- 12 reps
155lbs- 10 reps failing
155lbs- 8 reps failed
Glute kick backs
90lbs- 12 reps each leg
Single leg front calf raises- kettlebell hooked on foot
15lbs- 15 reps
15lbs- 15 reps
15lbs- 15 reps failing
Single leg standing calf extension
125lbs- 12 reps
125lbs- 12 reps
125lbs- 12 reps
5 min stair master
Had absolutely no drive today. Not sure if it’s because I feel a little under the weather or if it’s because I could not get in the right mindset.
Legs
10mins on bike
10mins on treadmill, incline
5 mins dynamic stretching
Smith Machine Squats
135lbs- 10 reps
225lbs- 3 reps
315lbs- 1 rep- drop to 225- 3 reps
Definitely not feeling strong today
York squat machine, facing machine, target glutes and hamstrings
150lbs- 8 reps
150lbs- 8 reps
150lbs- 8 reps
Hack Squats/ walking lunge superset
225lbs- feet together, bottom of pad- 10 reps
70lbs- to failure
225lbs- same foot position- 10 reps
70lbs- to failure
Leg Extension
155lbs- 12 reps
200lbs- legs together, toes pointed out- 10 reps
200lbs- same leg and foot position- 10 reps
I find that using that positioning I can target the outer quad better
Lying leg curls
125lbs- 12 reps
155lbs- 10 reps failing
155lbs- 8 reps failed
Glute kick backs
90lbs- 12 reps each leg
Single leg front calf raises- kettlebell hooked on foot
15lbs- 15 reps
15lbs- 15 reps
15lbs- 15 reps failing
Single leg standing calf extension
125lbs- 12 reps
125lbs- 12 reps
125lbs- 12 reps
5 min stair master
Had absolutely no drive today. Not sure if it’s because I feel a little under the weather or if it’s because I could not get in the right mindset.
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.
great job bro
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"
@Myownlab never quit always push hard
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
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
are you sure those are pumps and cramping?
It could be something else like some type of injury
APPROVED LOG
hopefully it's just your body going through some changes
can you list the ingredients of those electrolytes I'm curious to see what's in them
bro pumps good. means yo workin hard
Love following these logs!!
I think I will take a few days, I am giving blood on Monday so I pulled all the gear on Wednesday and dropped back to normal TRT doses.
I add about 4000mg of table salt and 3000mg of potassium to my water bottles every day.
Giving blood is the best thing you can do for your body when on gear.
Nice updates. Hopefully you can get the pump pain figured out quick.
Solid quality updates
Hope your shoulder gets well soon.............
Oct. 10
Back and biceps
Back to full dose testosterone and NPP after my blood donation yesterday. Back on the winstrol today, considering upping from 25 to 50mg per day with a split dose for the final push of this cycle.
10 min bicycle cardio- random hill pattern
Twists and dynamic stretching
Pull-ups- to failure
Bent over barbell rows
135- 12 reps
225- 6 reps
225- 6 reps
Lat pullovers- cable machine- pre exhaust lats
90lbs- 12 reps
120lbs- 10 reps
120lbs- 10 reps
Lat pull downs- close grip supinated
160lbs- 10 reps
160lbs- 8 reps failing
Wide grip pronated
120lbs-10 reps
120lbs- 10 reps- lats failing
Hypertensions weighted
25lbs- 12 reps
25lbs- 10 reps- drop the plate- body weight to failure
Seated cable rows
Wide grip
120lbs- 12 reps slow and controlled- hold at top
160lbs- 10 reps
V-bar
120lbs- failing at 12 reps
Single arm cable machine curls
40lbs- facing away- 12 reps
40lbs- 12 reps
40lbs- failed at 10
Dumbbell preacher hammer curls
30lbs- 10 reps
30lbs- 10 reps
30lbs- 8 reps failing
Cable machine wrist curls fat grip
70lbs- 14 reps
70lbs- 12 reps
70 lbs- 12 reps
Cable machine shoulder shrugs
This keeps my hands about a foot away from my waist
35 lbs- 17 reps
35 lbs- 17 reps
50lbs- to failure
Weighted crunch machine
35lbs- 20 reps
35lbs- 20 reps
60lbs- 12 reps
Leg raises
2 sets to failure
Dumbbell shrugs
90lbs- to failure
Definitely could tell I was short a pint of blood. Still had a really good but not painful pump. Also, shoulders felt great, a buddy asked me to try a barbell shoulder press seated with 185lbs. I was able to explode that weight up relatively easy.
Back and biceps
Back to full dose testosterone and NPP after my blood donation yesterday. Back on the winstrol today, considering upping from 25 to 50mg per day with a split dose for the final push of this cycle.
10 min bicycle cardio- random hill pattern
Twists and dynamic stretching
Pull-ups- to failure
Bent over barbell rows
135- 12 reps
225- 6 reps
225- 6 reps
Lat pullovers- cable machine- pre exhaust lats
90lbs- 12 reps
120lbs- 10 reps
120lbs- 10 reps
Lat pull downs- close grip supinated
160lbs- 10 reps
160lbs- 8 reps failing
Wide grip pronated
120lbs-10 reps
120lbs- 10 reps- lats failing
Hypertensions weighted
25lbs- 12 reps
25lbs- 10 reps- drop the plate- body weight to failure
Seated cable rows
Wide grip
120lbs- 12 reps slow and controlled- hold at top
160lbs- 10 reps
V-bar
120lbs- failing at 12 reps
Single arm cable machine curls
40lbs- facing away- 12 reps
40lbs- 12 reps
40lbs- failed at 10
Dumbbell preacher hammer curls
30lbs- 10 reps
30lbs- 10 reps
30lbs- 8 reps failing
Cable machine wrist curls fat grip
70lbs- 14 reps
70lbs- 12 reps
70 lbs- 12 reps
Cable machine shoulder shrugs
This keeps my hands about a foot away from my waist
35 lbs- 17 reps
35 lbs- 17 reps
50lbs- to failure
Weighted crunch machine
35lbs- 20 reps
35lbs- 20 reps
60lbs- 12 reps
Leg raises
2 sets to failure
Dumbbell shrugs
90lbs- to failure
Definitely could tell I was short a pint of blood. Still had a really good but not painful pump. Also, shoulders felt great, a buddy asked me to try a barbell shoulder press seated with 185lbs. I was able to explode that weight up relatively easy.
Good back workout.
killer workout here
LevButlerov
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@Myownlab short of blood happens, you should try aspirin baby dose 80-100mgs its not bad but you'll like it
APPROVED LOG
stay away from behind the back exercises those really tear the shoulders up
have you considered switching your workouts to more split routines
bro just kill it.
Always be careful when it comes to the shoulder.
Great training session
killer workout here
Great workout 
I have been taking a week off from training for recovery. I was noticing that my recovery was not what it should be. I did however do a training sessions with some arm wrestlers on a table. That was a blast. Definitely a crazy arm pump and a different kind of soreness. Any advice on which compound is better between winstrol and Anavar as far as size and strength are concerned?
@Myownlab if you want to get stronger imo anavar is a better option, size neither winstrol or anavar will do, tbol for size
but before size I would add some light anavar with organ support n2guard
I know neither one is a size builder, just curious which of the two would be the better option
@Myownlab if you had to pick go with anavar all around better
Going good dude...........
Hey, sorry the log kind of fell off. I’ve had some stuff going on in my personal life so logging things took a back seat. I am back down to trt doses of test, more so on the bottom end of that and thinking of throwing in HCG for increases in spermatogenesis and over all testicle function for a little while. I am also already looking towards my next cycle in 3-4 months. I’m leaning towards building around Boldenone (EQ) for my next one. Any thoughts?
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@Myownlab you're back to TRT thats good to start but you need to keep us updated
its real bad to disappear we were waiting on you to come back
i'd like to see you start a TRT Log for us, can you do that man?
on EQ and test for next cycle thats a good idea but would be easier to talk about this in your TRT LOG
APPROVED LOG
i wouldn't use test and EQ, i would do deca instead good for joints
Make sure you use domestic Supply
that is your best option for joints
that is your best option for joints
bro i think yo should ease up on fapping, that killing your elbows
I will have to look into the Grayson technique. No fapping for this guy, got a girlfriend that’s way to fun to need to fap. I’ve considered deca for my next cycle but I just did a nandrolone variation of it. I’ve heard that EQ can be good for strengthening tendons and joints. Armwrestlers supposedly use it frequently with Anadrol. I’ve also heard EQ is comparable to deca as far as bulking, maybe slightly less effective.
Eq can be alot cleaner and way less water retention than decca and its very versatile in the fact u can cut or bulk with it, plus probably use way less ai on a test and eq stack than a test and decca stack, eq converts at half the rate of testosterone as far as estrogen conversion goes, easier to manage imo. The less hassle the cleaner and better the gains will be on cycle.
What’s your goals for the cycle?
get locked back in bro
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