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Haha it’s a little awkward isn’t it. I sit forward and shorten the ROM to keep the tension up. Seems not too bad, but not great either.
Approved Log Teams Gains Man Recomp - Testosterone Masteron NPP cycle - Log Journey
- Thread starter Alex1909
- Start date
@Alex1909 Legit updates man....keep killing it..........Week 11 of log:
Officially second last week of my time using, Raptor Labs products and me documenting it. They have been amazing to say the least, products have really helped my body composition, although I’m still the same weight.. ish, (currently 91kg fasted this morning) I feel allot leaner and allot stronger. Keen for the next phase of my journey.
It has been a much better week, diet and training wise. Still not 100%, but would say 80% at least. Strength has gone up again this week, with good form and still in a steep deficit. Diet is still strict and exactly the same macros, cardio has gotten allot easier again also! Felt great on the treadmill the other day.
Macros: 2k cals, 230p/120c/60-70f
B: protein yoghurt
M: 1 lean mince, rice veggies
M: 2 chicken breast, sweet pot, salad
M: 3 double scoop ISO whey shake
D: 4 eggs
Training as follows this week, have dropped 1 warmup set this week to push PO to another level, as I felt I de-loaded in the past fortnight recovering from COVID.
Monday
Shoulders:
Plate loaded shoulder press
2 x warmup sets 25kgx15
1 x normal set 40.5x12
Barbell front raise
4 x normal sets 12.5kgx13-18
Cable lateral raise (strict)
4 x normal sets 5kgx12-13
Rear delt reverse fly, pec deck
3 x normal sets 26kgx16-20
EZ bar upright row
4 x normal sets 15kgx20/17.5kgx18/20kgx15 x 2
DB shrugs
1 x warmup set 30kgx15
1 x normal set 35kgx14
1 x failure set 42kgx11
Tuesday
Arms:
Tricep push down machine
2 x warmup sets 60kgx15
1 x normal set 80kgx13
Single arm tricep DB extension
2 x warmup sets 6kgx15
1 x normal set 7kgx13
DB bicep curls
2 x warmup sets 10kgx15
1 x normals set 12.5kgx12
Straight bar preacher curls
2 x warmup sets 17.5kgx16
1 x normal set 22.5kgx13
Cable hammer curls (strict)
2 x warmup sets 15kgx18
1 x normal set 17.5kgx16
Thursday (fatigued)
Chest:
Incline DB press
2 x warmup sets 20kgx15
1 x failure set 32.5kgx8
Incline chest press machine (short and strict)
2 x warmup sets 25kgx15
1 x normal set 35kgx13
Cable flys
2 x warmup sets 10kgx20
1 x normal set 15kgx15
Chest dips
2 x sets 24/16
DB pullover
3 x warmup sets 17.5kgx15
1 x normal set 20kgx13
Pushups as finisher (absolute killer on chest day)
2 x sets 12/14
Friday
Back:
Pull ups for warmup (strict, slow and top squeeze)
3 x sets 15/13/12
Cable lateral pull down (wide grip)
2 x warmup sets 50kgx14
1 x failure set 90kgx9
Reverse grip pulldown machine ISO
2 x warmup sets 50kgx18
1 x normal set 65kgx15
Barbell bent over rows
2 x normal sets 60kgx13
1 x top set 70kgx12
ISO lateral row machine
2 x warmup sets 50kgx18-20
1 x normal set 65kgx15
Seated cable rows (straight bar)
2 x warmup sets 45kgx15
1 x failure set 60kgx11
DB shrugs
3 x normal sets 30kgx15/32.5kgx16/35kgx15
Treadmill 30 minutes/3.5KM
Saturday
Cardio/ABS:
3 x sets crunches (strict and slow)
3 x sets lying leg raises (controlled)
1 hour treadmill 5.5KM/430 Cals
Sunday
Arms:
Tricep press down machine
2 x warmup sets 65kgx16
1 x normal set 80kgx14
Tricep push down (straight bar)
2 x warmup sets 21.5kgx15
1 x normal set 35kgx13
DB extension against bench both arms
1 x Drop set 24kgx9
1 x Drop set 20kgx12
1 x Drop set 18kgx12
DB bicep curls
1 x warmup set 10kgx15
1 x normal set 12.5kgx12
1 x failure set 14kgx7
Straight barbell preacher curls
2 x warmup sets 15kgx15
1 x normal set 22.5x13
1 x top set 25kgx12
Cable hammer curls
2 x normal sets 17.5kgx13
1 x top set 21.5kgx12
Concludes the week, keen to work with Sassy and continue to work with Gains Man as next week will be my last log with Raptor Labs. I feel like I’m back on track and in a good head space again, few more kgs shed and I’ll be able to eat a decent amount of food every day again.
Couple of photos I took yesterday, abs are still hiding but starting to make an appearance with good lighting.
Week 12 of log:
Officially my last log for Raptor Labs for this time around. Was talk of logging for them again in the foreseeable future, as for now this will be the final for this cycle.
Has been a great week training and diet wise, work’s been busy but have been feeling pretty good, energy/strength wise.
Training for the week as follows.
Monday
Chest:
Incline DB press
2 x warmup sets 20/25kgx12
1 x normal set 32.5kgx9
Incline chest press machine
2 x warmup set 25/31kgx15
1 x normal set 37.5x8
Cable flys
2 x warmup sets 10/15kgx18
1 x normal set 17.5x15
Chest dips
2 sets 17/20
DB pullover
3 x warmup sets 15kgx20
1 x normal set 17.5kgx15
Pushups
3 sets 16/15/15
Wednesday
Back:
Pull ups
3 sets 16/14/12
Cable lat pull down
2 x warmups sets (slow & strict) 50kgx14
1 x normal set 80kgx8
Reverse grip pull down machine
2 x warmup sets 50kgx15
1 x normal set 70kgx12
Bent over row BB
3 x normal sets 60kgx12-14
ISO lateral row machine
2 x warmup sets 50kgx15
1 x normal set 70kgx11
Seated row, shoulder width grip
3 x superset sets 50/50/60kgx12
DB shrugs
3 x superset sets with seated rows
25kg/15/13/15
Thursday
Shoulders:
Shoulder press machine
2 x warmup sets 30/35kg-12-14
1 x normal set 49.5kgx12
BB front raise
3 x light sets 12.5kgx15
Lateral cable raise
3 x normal sets 5kgx13
Rear delt reverse fly
2 x warmup set 26kgx15
1 x normal set 31kgx13
EZ bar upright row
2 x normal sets 17.5kg/20kgx15
1 x top set 22.5kgx12
Friday
Arms/ABS:
Tricep press down machine
2 x warmup sets 60/65kgx15
1 x top set 90kgx13
Tricep V bar press down
2 x warmup sets 25kgx15
1 x top set 36kgx13
DB tricep extension
4 x normal sets 20kgx12
DB bicep curl
1 x warmup set 10kgx15
2 x normal sets 12.5kgx12
BB preacher curls
2 x normal sets 20/25kgx14
1 x failure set 30kgx9
Cable hammer curls
3 x normal sets 15kgx15
Stationary Bike
35 minutes 230cals
Crunches
3 x sets 25/25/25
Saturday
Upper:
Pull ups
3 x sets 15/15/14
Incline DB press
2 x failure sets 35kgx7/5
Machine shoulder press
2 x failure sets 54kgx9/8
Cable lateral pulldown
2 x failure sets 90kgx9/7
Incline chest press machine
2 x failure sets 35kgx11 40kgx5
Cable lateral raises
3 x normals sets 5kgx12
That concludes my week, still sitting at 91kg but feel tighter. Keen to log for Raptor Labs again in the future and can’t thank them enough for the opportunity they’ve given me, they have been truly wonderful. Last comparison picture is 3 months apart also.
Thank you for the continued support from the EVO community, greatly appreciated. My next chapter with be logging for Sassy’s Pharmaceutical’s and hopefully you will continue to follow along.
Officially my last log for Raptor Labs for this time around. Was talk of logging for them again in the foreseeable future, as for now this will be the final for this cycle.
Has been a great week training and diet wise, work’s been busy but have been feeling pretty good, energy/strength wise.
Training for the week as follows.
Monday
Chest:
Incline DB press
2 x warmup sets 20/25kgx12
1 x normal set 32.5kgx9
Incline chest press machine
2 x warmup set 25/31kgx15
1 x normal set 37.5x8
Cable flys
2 x warmup sets 10/15kgx18
1 x normal set 17.5x15
Chest dips
2 sets 17/20
DB pullover
3 x warmup sets 15kgx20
1 x normal set 17.5kgx15
Pushups
3 sets 16/15/15
Wednesday
Back:
Pull ups
3 sets 16/14/12
Cable lat pull down
2 x warmups sets (slow & strict) 50kgx14
1 x normal set 80kgx8
Reverse grip pull down machine
2 x warmup sets 50kgx15
1 x normal set 70kgx12
Bent over row BB
3 x normal sets 60kgx12-14
ISO lateral row machine
2 x warmup sets 50kgx15
1 x normal set 70kgx11
Seated row, shoulder width grip
3 x superset sets 50/50/60kgx12
DB shrugs
3 x superset sets with seated rows
25kg/15/13/15
Thursday
Shoulders:
Shoulder press machine
2 x warmup sets 30/35kg-12-14
1 x normal set 49.5kgx12
BB front raise
3 x light sets 12.5kgx15
Lateral cable raise
3 x normal sets 5kgx13
Rear delt reverse fly
2 x warmup set 26kgx15
1 x normal set 31kgx13
EZ bar upright row
2 x normal sets 17.5kg/20kgx15
1 x top set 22.5kgx12
Friday
Arms/ABS:
Tricep press down machine
2 x warmup sets 60/65kgx15
1 x top set 90kgx13
Tricep V bar press down
2 x warmup sets 25kgx15
1 x top set 36kgx13
DB tricep extension
4 x normal sets 20kgx12
DB bicep curl
1 x warmup set 10kgx15
2 x normal sets 12.5kgx12
BB preacher curls
2 x normal sets 20/25kgx14
1 x failure set 30kgx9
Cable hammer curls
3 x normal sets 15kgx15
Stationary Bike
35 minutes 230cals
Crunches
3 x sets 25/25/25
Saturday
Upper:
Pull ups
3 x sets 15/15/14
Incline DB press
2 x failure sets 35kgx7/5
Machine shoulder press
2 x failure sets 54kgx9/8
Cable lateral pulldown
2 x failure sets 90kgx9/7
Incline chest press machine
2 x failure sets 35kgx11 40kgx5
Cable lateral raises
3 x normals sets 5kgx12
That concludes my week, still sitting at 91kg but feel tighter. Keen to log for Raptor Labs again in the future and can’t thank them enough for the opportunity they’ve given me, they have been truly wonderful. Last comparison picture is 3 months apart also.
Thank you for the continued support from the EVO community, greatly appreciated. My next chapter with be logging for Sassy’s Pharmaceutical’s and hopefully you will continue to follow along.
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Solid work brother you can sure tell in your chest being thicker, delts are popping much more and the trunk has tightened up!! Good work!
@Alex1909 your progress is real bro
legit EVO family respect I can see you doing really well and actually getting leaner and bigger
thanks legend, means allot.
@Alex1909 your progress is real bro
I can see you doing really well and actually getting leaner and bigger
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