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Approved Log Teams Gains Man Recomp - Testosterone Masteron NPP cycle - Log Journey
- Thread starter Alex1909
- Start date
They were my working sets mate, usually hit 12-15 x 2 sets for a good warmup, move to the 10-12 for 1 x set, then top working set I push for 6-8 x 1.@Alex1909 good update I like the food pics , clean bro
did you keep full macros for us to see?
on the training looks clean but lots of 8 reps I see 8-10, try to add 12-15 range a bit more if you can
@Alex1909 awesome work right here!
try to hit a few more 15 sets for the big pumpThey were my working sets mate, usually hit 12-15 x 2 sets for a good warmup, move to the 10-12 for 1 x set, then top working set I push for 6-8 x 1.
Great update pics
Week 3 of log:
Has been quite the hectic week with work, hours have literally doubled but I have done my best to stay on track the best I could. Diet and nutrition have been about 75% accurate and true to what GM has set out for me, bit too far off for my liking and no excuses but this upcoming week will be back to 90-98% on track! Have increased cardio to 1 hour on non-training days and half an hour on weight training days.
Sleep has increased substantially 6-7 hours per night, probably due to the workload.
I’ve also started weekend sport and training for that particular sport on tuesdays.
Adjusting fatigue management and training to suit so I don’t burn myself out.
Here is my weekly training schedule for this week, (logging top working sets only) most exercises are 4 sets.
Daily Macros:
2089 Calories
283g Protein
128g Carbs
46g Fats
Upcoming week meals, daily:
1: Chobani or YoPro
2: 250g lean beef, 100g rice and side salad
3: 2 scoop protein shake
4: 250g chicken breast, 100g sweet potato and a side of veggies.
5: 4 scrambled eggs
GM has really tightened the belt with my nutrition and given the training a little shakeup as I’ve been hitting the same routine for around 8 weeks and was starting to plateau.
I’ve also gained a kg and a half probaly due to stress factors and not as disciplined with diet so I’m back up to 94….
GM has politely kicked my ass but also understands life has been busy this past week even fortnight! All is good, back on track tomorrow!!
Thanks for all the support and advice, it means allot!!
Shoutout to Raptor Labs for always being there for advice and to lend a hand when needed and GM for keeping me pushing!!
Monday
Cardio/Abs:
3 x sets of crunches (superset)
3 x sets of lying leg raises (superset)
3 x sets DB shrugs 35kg x 15
5 x sets shrug machine 80 kg x 20
1 hour on the treadmill (5.4km/250cals/130bpm)
Tuesday
Chest/Tris:
3 x sets pushups for warmup
Incline DB press 27.5 kg x 9
Incline chest press machine 30 kg x 10
Tricep push down V bar 32.5 kg x 11
Single arm tricep push down, cable 10 kg x 11
30 minutes on treadmill, 3.5 km
Wednesday
Active rest day:
Sports training 1 hour
Treadmill 20 minutes
Thursday
Back/Biceps:
3 x sets assisted pull ups for warmup
Lat pull downs 80 kg x 8
ISO lat row machine 40 kg x 9
Seated cable row V grip 60 kg x 9
Preacher curl machine 35 kg x 12
DB Hammer curls 10 kg x 13
Friday
Cardio/Abs:
Crunch x 3 sets (superset)
Lying raise x 3 sets (superset)
DB shrugs 35 kg x 11
1 hour on the treadmill (6.1km/275cals/120bpm)
Saturday:
Played sport for 90 minutes
Sunday:
Much needed rest day and spent time with the family. Missed leg day and an arm day, week got busy dialling back in this week 150%.
PED update: 25% increase per week
Has been quite the hectic week with work, hours have literally doubled but I have done my best to stay on track the best I could. Diet and nutrition have been about 75% accurate and true to what GM has set out for me, bit too far off for my liking and no excuses but this upcoming week will be back to 90-98% on track! Have increased cardio to 1 hour on non-training days and half an hour on weight training days.
Sleep has increased substantially 6-7 hours per night, probably due to the workload.
I’ve also started weekend sport and training for that particular sport on tuesdays.
Adjusting fatigue management and training to suit so I don’t burn myself out.
Here is my weekly training schedule for this week, (logging top working sets only) most exercises are 4 sets.
Daily Macros:
2089 Calories
283g Protein
128g Carbs
46g Fats
Upcoming week meals, daily:
1: Chobani or YoPro
2: 250g lean beef, 100g rice and side salad
3: 2 scoop protein shake
4: 250g chicken breast, 100g sweet potato and a side of veggies.
5: 4 scrambled eggs
GM has really tightened the belt with my nutrition and given the training a little shakeup as I’ve been hitting the same routine for around 8 weeks and was starting to plateau.
I’ve also gained a kg and a half probaly due to stress factors and not as disciplined with diet so I’m back up to 94….
GM has politely kicked my ass but also understands life has been busy this past week even fortnight! All is good, back on track tomorrow!!
Thanks for all the support and advice, it means allot!!
Shoutout to Raptor Labs for always being there for advice and to lend a hand when needed and GM for keeping me pushing!!Monday
Cardio/Abs:
3 x sets of crunches (superset)
3 x sets of lying leg raises (superset)
3 x sets DB shrugs 35kg x 15
5 x sets shrug machine 80 kg x 20
1 hour on the treadmill (5.4km/250cals/130bpm)
Tuesday
Chest/Tris:
3 x sets pushups for warmup
Incline DB press 27.5 kg x 9
Incline chest press machine 30 kg x 10
Tricep push down V bar 32.5 kg x 11
Single arm tricep push down, cable 10 kg x 11
30 minutes on treadmill, 3.5 km
Wednesday
Active rest day:
Sports training 1 hour
Treadmill 20 minutes
Thursday
Back/Biceps:
3 x sets assisted pull ups for warmup
Lat pull downs 80 kg x 8
ISO lat row machine 40 kg x 9
Seated cable row V grip 60 kg x 9
Preacher curl machine 35 kg x 12
DB Hammer curls 10 kg x 13
Friday
Cardio/Abs:
Crunch x 3 sets (superset)
Lying raise x 3 sets (superset)
DB shrugs 35 kg x 11
1 hour on the treadmill (6.1km/275cals/120bpm)
Saturday:
Played sport for 90 minutes
Sunday:
Much needed rest day and spent time with the family. Missed leg day and an arm day, week got busy dialling back in this week 150%.
PED update: 25% increase per week
Attachments
@Alex1909 you are staying with the same meals ED?Week 3 of log:
Has been quite the hectic week with work, hours have literally doubled but I have done my best to stay on track the best I could. Diet and nutrition have been about 75% accurate and true to what GM has set out for me, bit too far off for my liking and no excuses but this upcoming week will be back to 90-98% on track! Have increased cardio to 1 hour on non-training days and half an hour on weight training days.
Sleep has increased substantially 6-7 hours per night, probably due to the workload.
I’ve also started weekend sport and training for that particular sport on tuesdays.
Adjusting fatigue management and training to suit so I don’t burn myself out.
Here is my weekly training schedule for this week, (logging top working sets only) most exercises are 4 sets.
Daily Macros:
2089 Calories
283g Protein
128g Carbs
46g Fats
Upcoming week meals, daily:
1: Chobani or YoPro
2: 250g lean beef, 100g rice and side salad
3: 2 scoop protein shake
4: 250g chicken breast, 100g sweet potato and a side of veggies.
5: 4 scrambled eggs
GM has really tightened the belt with my nutrition and given the training a little shakeup as I’ve been hitting the same routine for around 8 weeks and was starting to plateau.
I’ve also gained a kg and a half probaly due to stress factors and not as disciplined with diet so I’m back up to 94….
GM has politely kicked my ass but also understands life has been busy this past week even fortnight! All is good, back on track tomorrow!!
Thanks for all the support and advice, it means allot!!
Monday
Cardio/Abs:
3 x sets of crunches (superset)
3 x sets of lying leg raises (superset)
3 x sets DB shrugs 35kg x 15
5 x sets shrug machine 80 kg x 20
1 hour on the treadmill (5.4km/250cals/130bpm)
Tuesday
Chest/Tris:
3 x sets pushups for warmup
Incline DB press 27.5 kg x 9
Incline chest press machine 30 kg x 10
Tricep push down V bar 32.5 kg x 11
Single arm tricep push down, cable 10 kg x 11
30 minutes on treadmill, 3.5 km
Wednesday
Active rest day:
Sports training 1 hour
Treadmill 20 minutes
Thursday
Back/Biceps:
3 x sets assisted pull ups for warmup
Lat pull downs 80 kg x 8
ISO lat row machine 40 kg x 9
Seated cable row V grip 60 kg x 9
Preacher curl machine 35 kg x 12
DB Hammer curls 10 kg x 13
Friday
Cardio/Abs:
Crunch x 3 sets (superset)
Lying raise x 3 sets (superset)
DB shrugs 35 kg x 11
1 hour on the treadmill (6.1km/275cals/120bpm)
Saturday:
Played sport for 90 minutes
Sunday:
Much needed rest day and spent time with the family. Missed leg day and an arm day, week got busy dialling back in this week 150%.
PED update: 25% increase per week
you can bump the fats up a bit talk to your coach about adding omega 3 fats to this mix
checking your pics, you look amazing wide back
and strong arms shoulders, perfect update thanks
I am from this week on Lev and meal prepping so things remain consistent and easier with work!@Alex1909 you are staying with the same meals ED?
you can bump the fats up a bit talk to your coach about adding omega 3 fats to this mix
checking your pics, you look amazing wide back
Week 4 of log:
Has been a great week, stuck to the plan with diet and nutrition, training has been high effort with focus on form. Warming up with 3 good sets of 12-15 reps and finishing top working sets with 6-10 reps, till failure 80% of the time unless body weight exercises.
Fatigue management has been on point with smarter training splits and sleep slightly better.
Cardio has been a little light but have been very active with NEAT and steps, work and sports on the weekend. I volunteered this past weekend, hence the late logging and no gym on Fri/Sat.
Hydration has been quite good, trying to down a minimum of 3-4lt per day. Still sitting at 94kg also, have been getting a few compliments from the lads at the gym which is reassuring to some extent.
Mental state has been a little off, but won’t get into that too much, overcome adapt and I’ve improvised to sort through and get over the hill.
Here’s my training log for the pst week, only listing top working sets, not warmups.
Monday
Shoulders/Arms:
3 x sets pushups for warmup.
Overhead shoulder press machine
49.5kg x 10
Cable lateral raises
6.5kg x 11
Face pull/high
16.5kg x 15
Tricep push down V bar
32.5kg x 14
Preacher Curl machine
40kg x 12
Tuesday
(Sports training) 2 hours
30 minutes on treadmill
Wednesday
Back/Biceps:
3 x sets pull ups for warmup
Cable lateral pull downs
80kg x 8
ISO low row machine
40kg x 9
(Really focused on squeeze and form here)
Seated cable row V bar
60kg x 9
Preacher curl machine
35kg x 12
High volume superset here 5 sets.
DB hammer curls
10 kg x 13
Thursday
Cardio/Abs:
Treadmill 1 hour, 6.1 km/275 cals
3 sets of crunches
Superset
3 sets of
Lying leg raises
DB shrugs
35 kg x 11
(Weekend away volunteering)
Sunday
Legs: (killer workout)
3 x sets bodyweight lunges for warmup
Leg extension
110 kg x 6
Hack squats
(Deep, slow and low footing)
80 kg x 7
Seated leg curl
75 kg x 10
Standing calf raise machine
155 kg x 12
Honestly feeling quite good with pinning lower doses every day, seems to be helping with sides, energy, mood and strength. Definitely need to dial in 150% back into nutrition and start meal prepping larger amounts, work is truly getting busy coming up to Xmas. No excuses, just being transparent and honest. I’m really enjoying my journey and excited for the future. Body composition is changing for the better even tho weight is not going up or down.
Has been a great week, stuck to the plan with diet and nutrition, training has been high effort with focus on form. Warming up with 3 good sets of 12-15 reps and finishing top working sets with 6-10 reps, till failure 80% of the time unless body weight exercises.
Fatigue management has been on point with smarter training splits and sleep slightly better.
Cardio has been a little light but have been very active with NEAT and steps, work and sports on the weekend. I volunteered this past weekend, hence the late logging and no gym on Fri/Sat.
Hydration has been quite good, trying to down a minimum of 3-4lt per day. Still sitting at 94kg also, have been getting a few compliments from the lads at the gym which is reassuring to some extent.
Mental state has been a little off, but won’t get into that too much, overcome adapt and I’ve improvised to sort through and get over the hill.
Here’s my training log for the pst week, only listing top working sets, not warmups.
Monday
Shoulders/Arms:
3 x sets pushups for warmup.
Overhead shoulder press machine
49.5kg x 10
Cable lateral raises
6.5kg x 11
Face pull/high
16.5kg x 15
Tricep push down V bar
32.5kg x 14
Preacher Curl machine
40kg x 12
Tuesday
(Sports training) 2 hours
30 minutes on treadmill
Wednesday
Back/Biceps:
3 x sets pull ups for warmup
Cable lateral pull downs
80kg x 8
ISO low row machine
40kg x 9
(Really focused on squeeze and form here)
Seated cable row V bar
60kg x 9
Preacher curl machine
35kg x 12
High volume superset here 5 sets.
DB hammer curls
10 kg x 13
Thursday
Cardio/Abs:
Treadmill 1 hour, 6.1 km/275 cals
3 sets of crunches
Superset
3 sets of
Lying leg raises
DB shrugs
35 kg x 11
(Weekend away volunteering)
Sunday
Legs: (killer workout)
3 x sets bodyweight lunges for warmup
Leg extension
110 kg x 6
Hack squats
(Deep, slow and low footing)
80 kg x 7
Seated leg curl
75 kg x 10
Standing calf raise machine
155 kg x 12
Honestly feeling quite good with pinning lower doses every day, seems to be helping with sides, energy, mood and strength. Definitely need to dial in 150% back into nutrition and start meal prepping larger amounts, work is truly getting busy coming up to Xmas. No excuses, just being transparent and honest. I’m really enjoying my journey and excited for the future. Body composition is changing for the better even tho weight is not going up or down.
Attachments
@Alex1909 you doing a lot of liquid, you got electrolytes going with it?
you should start meal prepping a lot more , can you do 4 weeks you have fridge space?
your meals look good like a winner
and hacks are clean i like slow and deep with legs to get the quads to burn
Hey Lev, usually have some bcaa’s/carb powder as an intra but need to order some more! I do like my coconut water also, will be meal prepping allot more, probably about a week ahead now!
Hack squats had me walking f
please share your meal prep as you go, its crucial
super body, tight abs and big chest and HUGE arms and shoulders
you're legit , look amazing brother
huge difference you're really changing
wow!
Week 5 of log:
Been a super busy week with work as the usual trend for the last few weeks, it really is that time of the year for the industry I work in and I happily take extra shifts at the drop of a hat. Slightly hindered my meal prep and nutrition/sleep cycle but training, hydration and cardio have been on point. Fatigue management has been a struggle but pushing through as there’s no fucking excuses lol….
Eating has been healthy but not 100% on point, have had to eat out a fair bit due to late nights at work, but mainly chicken and rice or stir fry’s.
Strength has gone up slightly again, not too crazy but PO on top working sets is up about 10%, even with such a crazy deficit and the work load/shitty sleep.
Really emphasising on good warmups this week, 3 sets minimum to get those muscles primed and form on point. Pushing myself with top working sets, similar weight as last week but with 2-5 extra reps or an extra 2.5-5kg here and there.
Here’s last weeks training and physical activity:
(Only logging top working sets)
Monday
Shoulders/Arms:
3 x sets pushups for warmup
Shoulder press machine 54.5kgx8reps
Cable lateral raises 5kgx12reps
Cable rope face pull (high) 17.5kgx20reps
Tricep rope push down 36kgx9reps
DB bicep curl 10kgx12reps
Tuesday
Chest/Tricep:
3 x sets pushups for warmup
DB incline bench 32.5kgx7reps
Incline chest press machine 35kgx4reps (fatigued)
Cable flys 15kgx13reps
Tricep v bar push down
Been a super busy week with work as the usual trend for the last few weeks, it really is that time of the year for the industry I work in and I happily take extra shifts at the drop of a hat. Slightly hindered my meal prep and nutrition/sleep cycle but training, hydration and cardio have been on point. Fatigue management has been a struggle but pushing through as there’s no fucking excuses lol….
Eating has been healthy but not 100% on point, have had to eat out a fair bit due to late nights at work, but mainly chicken and rice or stir fry’s.
Strength has gone up slightly again, not too crazy but PO on top working sets is up about 10%, even with such a crazy deficit and the work load/shitty sleep.
Really emphasising on good warmups this week, 3 sets minimum to get those muscles primed and form on point. Pushing myself with top working sets, similar weight as last week but with 2-5 extra reps or an extra 2.5-5kg here and there.
Here’s last weeks training and physical activity:
(Only logging top working sets)
Monday
Shoulders/Arms:
3 x sets pushups for warmup
Shoulder press machine 54.5kgx8reps
Cable lateral raises 5kgx12reps
Cable rope face pull (high) 17.5kgx20reps
Tricep rope push down 36kgx9reps
DB bicep curl 10kgx12reps
Tuesday
Chest/Tricep:
3 x sets pushups for warmup
DB incline bench 32.5kgx7reps
Incline chest press machine 35kgx4reps (fatigued)
Cable flys 15kgx13reps
Tricep v bar push down
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