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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log Post-Surgery Torn Pec Recovery – Testosterone Enanthate, Primobolan, and Equipoise Cycle Log

Lat pulldown

Warm ups 3 sets of 134 kilos 10 -12 reps



Deadlift

Warms up sets 1 rep of 200 kilos then 160 kilos until failure 10 reps



Barbell rows

Warm ups then 120 kilos 1 set 8 reps



Dumbbell bent over rows

Warm up then 60 kilos 1 set 10 reps



Super setted these as time was limited



1 set of chest supported t bar low weight wish I could have done it for longer



Seated cable row 3 sets 120 kilos 10 reps



Straight arm lat pull down 3 sets 80 kilos 8-10 reps



Cable face pulls 3 sets 80 kilos 10 reps



Would have liked to add some barbell shrugs but what I managed to get done felt great 😃💪

Photos: deadlift, Christmas lunch with family and a bit of snacking 😝
 

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Fast Arms and cardio

Barbell bicep curl

Warm ups the. 3 sets 70 kilos 6-8 reps



Dumbbell bicep curls

Warm ups then 3 sets 30 kilos 6-8 reps



Concentration curls

3 sets 20 kilos 10-12 reps



Hammer curls

3 sets 20 kilos 12 reps



Skull crushers

Warm ups then 3 sets 60 kilos 8 reps



Close tricep bench press

Warm ups then 3 sets 120 kilos 8 reps



Tricep rope pushdown

3 sets 100 kilos 10 reps




Treadmill

2 minute warm up 6 km/h

High-Intensity Intervals


1. Sprint Phase (30 Seconds):


• Speed: 14 km/h


• Incline: 2


• Goal: All-out effort, maintaining control.


2. Active Recovery (60 Seconds):


• Speed: 7 km/h (slow jog).


• Incline: 1%.


• Goal: Bring heart rate down but stay active.

Cool down 4 minutes 4 km/h


photos: barbell curls, skull crushers and treadmill
Nice work on the skull crushers
 
lat pulldowns and deadlifts look perfect.
That's the way to get in a nice workout.
 
Wow, lots of good exercises here.

You did a really good job of laying out some good training.
 
Equipment looks awesome for those deadlifts.
My equipment is all rusted, iron and look at what you're using.
 
Nice job, man. I hope you enjoyed your Christmas lunch with your family.

Those are memories to cherish always.
 
Are those sandwiches that you ate?
What exactly are you eating there?
 
Very nice Christmas Eve work out.

Also respect that you're posting the warm-up exercises as well.
 
Keep up the good work, man.
Barbell shrugs. Look fantastic.
 
Cardio is where it’s at, lean or bulk, cardio is crucial :) that’s why you got so lean so fast man

Yeah, totally agree! Cardio really makes a difference, especially when trying to stay lean. Appreciate the advice, man! 😃


Nice work on the skull crushers

Thanks, bro! Appreciate it 💪


lat pulldowns and deadlifts look perfect.
That's the way to get in a nice workout.

Glad you think so! Keeps the gains coming 😃


Wow, lots of good exercises here.

You did a really good job of laying out some good training.

Thanks! Means a lot to hear that!


Equipment looks awesome for those deadlifts.
My equipment is all rusted, iron and look at what you're using.

thanks, man. The equipment helps, but it’s all about the effort, right? Your setup sounds old school, I respect that grind 💪


Nice job, man. I hope you enjoyed your Christmas lunch with your family.

Those are memories to cherish always.

Thanks! Christmas lunch was awesome, and yeah, those moments are what it’s all about. Hope you had a great holiday too!

Are those sandwiches that you ate?
What exactly are you eating there?

No sandwiches, just a bit of salami sticks, jatz,celery, dips and cheese.

Very nice Christmas Eve work out.

Also respect that you're posting the warm-up exercises as well.

Appreciate it! Gotta stay consistent even during the holidays. Warm ups are underrated


Keep up the good work, man.
Barbell shrugs. Look fantastic.

Thanks a ton! Gotta love the barbell shrugs


Straight arm lateral. Pull Downs are my favorite

And you put up 80 kg, which is pretty solid.

Great for that lat stretch and pump! And yeah, hitting 80 kg feels solid 💪always trying to push a little more!
 
Squat

Warm ups then 180 kilos 4 sets 6-8 reps



Romanian deadlifts

Warm ups 3 sets 160 kilos 8-10 reps



Leg press

Warm ups then 3 sets 400 kilos 15 reps



Body weight lunges

3 sets 20 reps



Leg extension

Warm ups 3 sets of 100 kilos 10 reps



Super set



Seated leg curls

3 sets 66 kilos 12 reps



Standing machine calf raises

3 sets 134 kilos 20 reps


Cardio later
 
Great job with the cardio. It’s definitely a staple
 
Fasted Shoulders and cardio

Seated overhead shoulder press

Warm ups then 3 sets 100 kilos 6 reps



Seated dumbbell shoulder press

Warm ups then 3 sets 35 kilos 8-12 reps



Lateral raises

Warm ups then 3 sets 27.5 kilos 10-12 reps



Front raises

Warm ups then 2 sets 20 kilos 12 reps 1 set 25 kilos 10 reps



Rear delt flyes

3 sets 20 kilos 12 reps



Barbell shrugs

Warm ups then 3 sets 160 kilos 6-8 reps

Planning to train abs later

Cardio

Treadmill 16 minutes 2.7 k

Photos: overhead press, barbell shrugs and treadmill
 

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Squat

Warm ups then 180 kilos 4 sets 6-8 reps



Romanian deadlifts

Warm ups 3 sets 160 kilos 8-10 reps



Leg press

Warm ups then 3 sets 400 kilos 15 reps



Body weight lunges

3 sets 20 reps



Leg extension

Warm ups 3 sets of 100 kilos 10 reps



Super set



Seated leg curls

3 sets 66 kilos 12 reps



Standing machine calf raises

3 sets 134 kilos 20 reps


Cardio later

Evening walk with my daughter to the park

Plus push ups, pull ups, decline sit ups and monkey bars

Fasted Shoulders and cardio

Seated overhead shoulder press

Warm ups then 3 sets 100 kilos 6 reps



Seated dumbbell shoulder press

Warm ups then 3 sets 35 kilos 8-12 reps



Lateral raises

Warm ups then 3 sets 27.5 kilos 10-12 reps



Front raises

Warm ups then 2 sets 20 kilos 12 reps 1 set 25 kilos 10 reps



Rear delt flyes

3 sets 20 kilos 12 reps



Barbell shrugs

Warm ups then 3 sets 160 kilos 6-8 reps

Planning to train abs later

Cardio

Treadmill 16 minutes 2.7 k

Photos: overhead press, barbell shrugs and treadmill
@Ohdamn nice place for a walk :D and your training intensity is very good
i like the cardio but if you got the time boost pre cardio as well
 
Killin it
 
Fast Arms and cardio

Barbell bicep curl

Warm ups the. 3 sets 70 kilos 6-8 reps



Dumbbell bicep curls

Warm ups then 3 sets 30 kilos 6-8 reps



Concentration curls

3 sets 20 kilos 10-12 reps



Hammer curls

3 sets 20 kilos 12 reps



Skull crushers

Warm ups then 3 sets 60 kilos 8 reps



Close tricep bench press

Warm ups then 3 sets 120 kilos 8 reps



Tricep rope pushdown

3 sets 100 kilos 10 reps




Treadmill

2 minute warm up 6 km/h

High-Intensity Intervals


1. Sprint Phase (30 Seconds):


• Speed: 14 km/h


• Incline: 2


• Goal: All-out effort, maintaining control.


2. Active Recovery (60 Seconds):


• Speed: 7 km/h (slow jog).


• Incline: 1%.


• Goal: Bring heart rate down but stay active.

Cool down 4 minutes 4 km/h


photos: barbell curls, skull crushers and treadmill
@Ohdamn solid work right here on the sprint work!
 
I’ve trained



1 k 10 minute treadmill warm up followed by



4 sets 140 kilos bench press 10-12 reps



Incline bench press 120 kilos 12 reps 3 sets



Pec fly machine 100 kilos 3 sets 15 reps



Body weight dips 3 sets 30 reps



Finished with 3 ks in 15 minutes treadmill

Push ups to failure


These are the exercises I have left tonight



Shoulders



overhead press, lateral raises, dumbbell rear delt fly



Triceps



Skull crushers, rope tricep pushdown and close grip bench press


Photos: treadmill warm up, treadmill after weights, updated physique photo around 104 kilos and with a pump after a chest workout
 

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Last edited:
I’ve trained



1 k 10 minute treadmill warm up followed by



4 sets 140 kilos bench press 10-12 reps



Incline bench press 120 kilos 12 reps 3 sets



Pec fly machine 100 kilos 3 sets 15 reps



Body weight dips 3 sets 30 reps



Finished with 3 ks in 15 minutes treadmill

Push ups to failure


These are the exercises I have left tonight



Shoulders



overhead press, lateral raises, dumbbell rear delt fly



Triceps



Skull crushers, rope tricep pushdown and close grip bench press


Photos: treadmill warm up, treadmill after weights, updated physique photo around 104 kilos and with a pump after a chest workout
looking good bro :) your chest looks amazing wide and strong and pumped and clearly you're leaner
imo no games, you truly have made progress! legit body changes @Ohdamn
 
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