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to the limit it
I personally don’t do warmup other than work up to working weights on my main lift. For anything other than main lifts, I just go straight to working weight. For example, if I was just bench pressing at a 10 rep max, do I really need to warm up flies, then warm up triceps. You are already warm at that point.
All of the mobilization etc exercises are just a waste of time.
bro lookin dude step by step
good seeing growth in the legs
LevButlerov
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@Myownlab the training:
https://www.evolutionary.org/forums/threads/my-testosterone-npp-cycle-log.90613/page-5#post-1374716
I would warm up more and do pre and post workout cardio to start off.
You are doing amazing...........
I do usually. I prefer to do those with a spotter where I can truly push to failure and have 1-2 assisted reps. I think for me psychologically I hold back on squats without a spotter. My survival and injury prevention instinct is strong
September 4, 2023
Chest/shoulders/triceps
Cardio 20 mins
Warmup
Rotator cuff rotations
Internal and external rotation cable machine
Incline dumbbell press
30lbs- 12 reps
60lbs- 12 reps
80lbs- 12 reps
Incline shoulder press machine
140lbs-12 reps
30 second rest
140lbs- failed at 8.5
Side lateral raise machine
Single arm- facing the machine
110lbs-12 reps each
140lbs- 12 reps each
170lbs- failed at 8 did 2 partials
Cable crossovers
30lbs each- 12 reps
35lbs- 12 reps
40lbs- 12 reps
Peck deck
80lbs- to failure
Reverse peck deck
60lbs- 12 reps
75lbs- 10 rep
75lbs- 10reps
Face pulls
100lbs- 12 reps
100lbs- 12 reps
100lbs- failed at 10
Bent over side lateral dumbbell raise thumbs down supersets
20lbs- to failure
Upright rows wide grip- 60lbs to failure
20lbs- to failure
60lbs- to failure
Seated military press machine
70lbs each side- 12 reps
70lbs each side- failing at 10
70 lbs each side- failed at 6- partials reps to failure
Standing behind the neck single arm tricep extensions on cable machine
50lbs- 12 reps
50lbs- 12 reps
60lbs- failed at 10
V-bar cable push downs
120lbs- 12 reps
140lbs- 12 reps
160lbs- 12 reps
180lbs- failed at 10
Kids were getting restless so I wrapped things up and left. After lunch I measured my arms. 17”. Heading to work tomorrow, updates will be a little less frequent.
Chest/shoulders/triceps
Cardio 20 mins
Warmup
Rotator cuff rotations
Internal and external rotation cable machine
Incline dumbbell press
30lbs- 12 reps
60lbs- 12 reps
80lbs- 12 reps
Incline shoulder press machine
140lbs-12 reps
30 second rest
140lbs- failed at 8.5
Side lateral raise machine
Single arm- facing the machine
110lbs-12 reps each
140lbs- 12 reps each
170lbs- failed at 8 did 2 partials
Cable crossovers
30lbs each- 12 reps
35lbs- 12 reps
40lbs- 12 reps
Peck deck
80lbs- to failure
Reverse peck deck
60lbs- 12 reps
75lbs- 10 rep
75lbs- 10reps
Face pulls
100lbs- 12 reps
100lbs- 12 reps
100lbs- failed at 10
Bent over side lateral dumbbell raise thumbs down supersets
20lbs- to failure
Upright rows wide grip- 60lbs to failure
20lbs- to failure
60lbs- to failure
Seated military press machine
70lbs each side- 12 reps
70lbs each side- failing at 10
70 lbs each side- failed at 6- partials reps to failure
Standing behind the neck single arm tricep extensions on cable machine
50lbs- 12 reps
50lbs- 12 reps
60lbs- failed at 10
V-bar cable push downs
120lbs- 12 reps
140lbs- 12 reps
160lbs- 12 reps
180lbs- failed at 10
Kids were getting restless so I wrapped things up and left. After lunch I measured my arms. 17”. Heading to work tomorrow, updates will be a little less frequent.
This is a lot of work, and good exercises, but I have one suggestion and that has to do with your weight progressions. At this point it’s pretty well established that muscle growth comes almost exclusively from reps performed in proximity to failure. So if you do, for example, 12 at 120, and then you have enough energy to do 12 at 140, and then 12 at 160, and then you fail at 10 at 180, you are probably only getting growth on your last set and maybe the one before it. Instead try starting at 180, going a rep or two short of failure, then doing the same thing again two more times. You will get much more growth and it will take you a bit less time.
Same with your other exercises. Most of them aren’t getting any growth stimulus but in the last set. If you did two hard sets instead of two easy sets and one hard set, you’d get double the growth stimulus in 2/3 the time.
I absolutely agree, first time on a cycle so I’m kinda getting used to how it feels. My strength is going up as well as my confidence. Generally the first set is to hit the mind muscle connection and get a feel for my strength that day. I’m still learning what my new working weights are going to be and it looks like they continue to go up every time. Hopefully in a few weeks I’ll know my working weights better.
I find that it doesn’t really matter what weight I use, I just don’t start out with a prescribed number of reps, and I just go until my last rep starts to go up really slowly. From there, I tend to add 5 lbs or 1-2 reps the next week, but if it is too easy, I just keep going until it is slow.
you are kicking ass
nice job on those arms
bro much respect yo rockin
LevButlerov
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@Myownlab i would increase some sets to 25 reps to get the muscle warmed up more
Man I hate hack squats lol
Way too much volume for a push day imo. Your shoulders will hate you later in life.
The volume for all these workouts has been much greater than initially anticipated. I was hoping to do no more than 2 sets for each lift, the second set being high intensity failing between 8-12 with either partial or assisted reps tacked on. As I said before I’m still getting used to the strength that has come with this cycle for me. Most of these numbers are well above what I would have done precycle. I end up doing the volume just chasing the correct weight. No complaints on my end about it. Just not doing the intended volume.
What good is the first set if only the second gets near failure? Hi reps are fine, low reps are fine, what doesn’t help is when you end a set at a given number rather than a given difficulty.
You do not have to train to failure. Many strength programs have you work the number as only the end result matters. It's a percentage of max (or in this example failure)
That said MANY gym users train too much in their comfortable zone and then wanna know why they're not growing etc
Yes, true. I was talking about muscle growth only.
nice work where the food
Keep killing it and pushing forward 
Shew all these logs are making me want to get back on cycle
This is a great idea for anyone who travels a lot and wants to stay on plan!
Well here is a copy of my most recent labs, a lot of what is elevated I believe is due to the respiratory infection I have been fighting for the last few weeks. My LDL has always been high but the rest of my lipids panel was fairly improved aside from HDL. Hopefully taking a round of Cardarine will help to balance that out. With my C-reactive protein levels elevated should I stop the oral for now? When I did these labs I was taking 500 test/ 300 NPP and 25mg winstrol.
I’d get the fuck off of the Winstrol and any other orals, for sure. The other out of range stuff is minimal.
You’re normal glucose is hiding a pretty sketchy HBA1C, which is a much better number. You should work on improving that, no matter what else you do.
You’re normal glucose is hiding a pretty sketchy HBA1C, which is a much better number. You should work on improving that, no matter what else you do.
I had only been on the winstrol for about a week maybe even less. That makes me think that c reactive protein is just due to the inflammation in my body from the infection. I could be totally wrong. I’ve got an appointment today to review my labs. I’ll see what the Doc has to say.
I hope you are right. It seems like a big change. Your cholesterol numbers aren’t great, but they are far from worrisome.
Do get that blood sugar shit under control. Your fasting glucose is great, but your A1C indicates that over the last three months, your average blood glucose has been about 120. That’s “normal” as far as it goes, but you are trying to be somewhat of a performance athlete now. The more you can lower A1C, the better your body is going to react to the nutrients you are feeding it to grow, and the better your body is able to shed fat.
Fasting glucose really doesn’t matter since it is just a snapshot in time. Stress over a blood draw can spike it 30 points. The A1C, and even better, a test of fasting insulin, really give you an indication to how your body is processing carbs. And remember, diabetes is probably more correlated with bad heart outcomes than cholesterol is.
Do get that blood sugar shit under control. Your fasting glucose is great, but your A1C indicates that over the last three months, your average blood glucose has been about 120. That’s “normal” as far as it goes, but you are trying to be somewhat of a performance athlete now. The more you can lower A1C, the better your body is going to react to the nutrients you are feeding it to grow, and the better your body is able to shed fat.
Fasting glucose really doesn’t matter since it is just a snapshot in time. Stress over a blood draw can spike it 30 points. The A1C, and even better, a test of fasting insulin, really give you an indication to how your body is processing carbs. And remember, diabetes is probably more correlated with bad heart outcomes than cholesterol is.
@Myownlab I wouldn't worry about it too much give it a few weeks and see how you feel not what the bloods say.
Let us know how the doc appointment goes
The doctor appointment went well. She was surprised by my number. The sugars have improved but still she said my diet needs work. The WBC and C reactive protein were elevated and she agreed that is easily skewed by a respiratory infection. Lipids have improved but still not where we want them. Got a Z pack for infection.
Sounds like you have a good doc. A1C is a good measure of how your glucose levels are working, but it isn’t included in the normal test, so good on her for ordering it. Probably the best measure is fasting insulin, but very few doctors look at that. By best, I just mean it catches problems earlier, and standard glucose is really easy to take, even at home, but you can spike it just by gettin nervous to give blood, or angry at some asshole driving badly on the way to give your test. A1C can’t be moved by those kinds of things.
Obviously, diet matters, but adding muscle is a really good counter to high-ish glucose. Muscle acts like a heat sink for glucose, and the more of it you have, the more you can sink.
Obviously, diet matters, but adding muscle is a really good counter to high-ish glucose. Muscle acts like a heat sink for glucose, and the more of it you have, the more you can sink.
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@Myownlab you could have an infection etc I wouldn't worry about it. You on Azithromycin now (aka zpack)? are you taking probiotics and spore based ones?
I do take probiotics daily and I eat Greek yogurt with some protein in it.
@Myownlab how about spore based probiotics?
@Myownlab yea my work also intense bro, can you come back to us and start updates again please? we are waiting
September 15th
Leg day
20 mins cardio treadmill
Light stretching, butt kicks, high knees
Squats
Just the bar- 16 reps
135lbs- 12 reps
225lbs- 10 reps
Lower back feels a little tight
Hip adduction/abduction
150lbs- 12 reps
170lbs- 10 reps
170lbs- failing at 10
Leg extensions- both legs
120lbs- 12 reps
200lbs- 14 reps
240lbs- 13 reps- failed
Seated leg curls
120lbs-14 reps
200- 14 reps
240- failed at 12 reps
Single leg glute extensions
60lbs- 12 reps
80lbs- 10 reps
80lbs- failing at 10
Seated calf raises
50+ lbs to failure
Leg press calf raises knees slightly bent
175lbs to failure
Leg day
20 mins cardio treadmill
Light stretching, butt kicks, high knees
Squats
Just the bar- 16 reps
135lbs- 12 reps
225lbs- 10 reps
Lower back feels a little tight
Hip adduction/abduction
150lbs- 12 reps
170lbs- 10 reps
170lbs- failing at 10
Leg extensions- both legs
120lbs- 12 reps
200lbs- 14 reps
240lbs- 13 reps- failed
Seated leg curls
120lbs-14 reps
200- 14 reps
240- failed at 12 reps
Single leg glute extensions
60lbs- 12 reps
80lbs- 10 reps
80lbs- failing at 10
Seated calf raises
50+ lbs to failure
Leg press calf raises knees slightly bent
175lbs to failure
@Myownlab leg press to failure? you should try smaller weights to get a leg pump first from that angle imo
Sept. 18th
Back and biceps
Cardio 10 mins
Rotator cuff warm up
Preacher curls
60lbs- 12 reps
80lbs- 10 reps
100lbs- 10 reps
120lbs- failed at 6
Superset lat pull down machine/ barbell curls
Lat- 120lbs-12 reps
Biceps- 40lbs- 12 reps
Last- 180lbs- 10 reps- failing
Biceps- 60lbs- 8 reps failing
Last- 200lbs- 8 reps failed
Biceps- 60lbs- 8 reps failed
Dumbbell rows
60lbs- 12 reps
75 lbs- 10 reps
Cable lat pull-down close grip
120lbs- 12 reps
180lbs- failed at 9 reps
Cable rows
160lbs- 12 reps
180lbs- 12 reps
200lbs- failed at 10 reps
Seated back extensions
80lbs- 14 reps
160lbs- 10 reps
180lbs- failed at 10 reps
Back and biceps
Cardio 10 mins
Rotator cuff warm up
Preacher curls
60lbs- 12 reps
80lbs- 10 reps
100lbs- 10 reps
120lbs- failed at 6
Superset lat pull down machine/ barbell curls
Lat- 120lbs-12 reps
Biceps- 40lbs- 12 reps
Last- 180lbs- 10 reps- failing
Biceps- 60lbs- 8 reps failing
Last- 200lbs- 8 reps failed
Biceps- 60lbs- 8 reps failed
Dumbbell rows
60lbs- 12 reps
75 lbs- 10 reps
Cable lat pull-down close grip
120lbs- 12 reps
180lbs- failed at 9 reps
Cable rows
160lbs- 12 reps
180lbs- 12 reps
200lbs- failed at 10 reps
Seated back extensions
80lbs- 14 reps
160lbs- 10 reps
180lbs- failed at 10 reps
@Eddie Haskell he clearly says leg press calf raises
APPROVED LOG
What is in store for this week? Are you going to push it a little bit?
Good to see some cardio even if it's just 10 minutes.
bro nice, hit it hard tomorrow!
@Mobster thats good you notice and i still want him to get a smaller weight leg pump before calfs to burn legs more before doing calf work
@Myownlab do higher reps on the warm up and add cardio into it, you need to have a good pump going to grow
nice workout bro
Workout looking om point.
Sept 19
Chest, shoulders, triceps
Short on time
Shoulder rotations and rotator cuff warm up
Incline cable fly/ coffin press
40lbs-14 reps each
60lbs- 12 reps each
70lbs- 10 reps failing
Nautilus vertical chest press- across the body single arm
45lbs- 16 reps
45lbs- 16 reps
45 lbs- to failure
Skullcrushers
60lbs- 14 reps
60lbs- 14 reps
60lbs- 16 reps, failed
Single arm cable push down- supinated
20lbs- 12 reps
20lbs- 12 reps
20lbs- to failure
V-bar cable push downs
100lbs- 12 reps
100 lbs- 10 reps failed
Pec deck reverse fly
90lbs- 12 reps
120lbs- 12 reps
120lbs- 10 reps failed
Shoulder press machine
90 lbs- 20 reps
120lbs- 12 reps
140lbs- 10 reps failed
Side lateral raises
30lbs- 4 reps- tinge in right shoulder
10 lbs- leaned over, thumbs down 14 reps
10 lbs- 16 reps
10lbs- to failure
Dumbbell shoulder shrugs
60lbs- to failure
60lbs- to failure
Chest, shoulders, triceps
Short on time
Shoulder rotations and rotator cuff warm up
Incline cable fly/ coffin press
40lbs-14 reps each
60lbs- 12 reps each
70lbs- 10 reps failing
Nautilus vertical chest press- across the body single arm
45lbs- 16 reps
45lbs- 16 reps
45 lbs- to failure
Skullcrushers
60lbs- 14 reps
60lbs- 14 reps
60lbs- 16 reps, failed
Single arm cable push down- supinated
20lbs- 12 reps
20lbs- 12 reps
20lbs- to failure
V-bar cable push downs
100lbs- 12 reps
100 lbs- 10 reps failed
Pec deck reverse fly
90lbs- 12 reps
120lbs- 12 reps
120lbs- 10 reps failed
Shoulder press machine
90 lbs- 20 reps
120lbs- 12 reps
140lbs- 10 reps failed
Side lateral raises
30lbs- 4 reps- tinge in right shoulder
10 lbs- leaned over, thumbs down 14 reps
10 lbs- 16 reps
10lbs- to failure
Dumbbell shoulder shrugs
60lbs- to failure
60lbs- to failure
And now you know go kill it!
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I never train till failure. I just train smart.
My training has been light for the past 40 years and I've avoided major injuries.
bro fuk all that poosy ass shit
Need to treat every workout. Like it's your last.
Need to treat every workout. Like it's your last.
great workout bro
Even if you're not. It's one thing we can learn from pros
Training to failure has become a big part of my training
Ive got the same issue lol I hate training legs
Sept. 21
Leg day
10 min cardio on treadmill
Sled pulls- 270lbs
Sled pushes- 270lbs
Hack Squat
94lbs- 20 reps
164lbs- 16 reps
234lbs- 12 reps
Lying leg curls
Single leg- 70lbs- 10 reps each
Both legs- 140lbs- 10 reps
Both legs- 140lbs- failed at 8/ rest pause for 4 more
Leg extensions
120lbs- 20 reps
200lbs- 14 reps
240lbs- 12 reps
240lbs- 14 reps- failure
Superset seated calf raises/ standing calf raises
Seated 70lbs- to failure
Standing- body weight- to failure
Seated 70lbs- to failure
Standing- body weight- to failure
Seated 70lbs- to failure
Standing body weight- to failure
Bent over glute extensions
80lbs- single leg- 12 reps each
80lbs- 12 reps each
80lbs- to failure
Leg day
10 min cardio on treadmill
Sled pulls- 270lbs
Sled pushes- 270lbs
Hack Squat
94lbs- 20 reps
164lbs- 16 reps
234lbs- 12 reps
Lying leg curls
Single leg- 70lbs- 10 reps each
Both legs- 140lbs- 10 reps
Both legs- 140lbs- failed at 8/ rest pause for 4 more
Leg extensions
120lbs- 20 reps
200lbs- 14 reps
240lbs- 12 reps
240lbs- 14 reps- failure
Superset seated calf raises/ standing calf raises
Seated 70lbs- to failure
Standing- body weight- to failure
Seated 70lbs- to failure
Standing- body weight- to failure
Seated 70lbs- to failure
Standing body weight- to failure
Bent over glute extensions
80lbs- single leg- 12 reps each
80lbs- 12 reps each
80lbs- to failure
Exactly how many body weight calf raises does it take to hit failure? Like a few hundred?
I do a very slow eccentric to a full stretch at the bottom, explode up and hold for a 3 count. I was hitting 20-30 before my form started falling apart, especially since I did the standing calf raises immediately after seated calf raises.
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