Approved Log Testosterone Transformation Log

[Mobster]

My kinda rowing.

 

[Ulter]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

@Oldmanchops i haven't eaten mixed salad greens. i don't like all veggies, i prefer different ones separate when i eat them. are those good?

 

[Oldmanchops]

@Oldmanchops i haven't eaten mixed salad greens. i don't like all veggies, i prefer different ones separate when i eat them. are those good?

You do you boo

 

[2Thick]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

@Oldmanchops this is a nice layout. avocado and asparagus are good options. i like tuna and potatos as well

 

[RoySimpson]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

@Oldmanchops awesome log right here! Stay on the path bro!

 

[Oldmanchops]

Here is some meals from this week

 

[Npcclassicphysique champ]

Here is some meals from this weekView attachment 95247

View attachment 95250

I'm seeing a good amount of carbs in the pics, how much you think the level?

 

[Ulter]

You do you boo

yeah i'm old school lol.

 

[Noah Wixx]

LOG UPDATES:

Here is the recap of the last two days, one session and one rest day.

I have also included comments from my checkin with my coach and what the next week will look like.

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Pull Focused Upper

• Singel Arm Machine Row

100kg x 15
100kg x 15
100kg x 15

• Upper Back Machine Row

100kg x 12
100kg x 12
100kg x 12

• Cable Seated Row

87.5kg x 12
87.5kg x 10
87.5kg x 10

• Cable Rope Hammer Curls

70kg x 12
70kg x 10
70kg x 10

• Calf Raise Leg Press Variation

200kg x 12
200kg x 12
200kg x 12

• - Vaccums

Cardio – 30min at 133bpm on Cross Trainer

Yesterday was active rest day with 17314 steps completed over the day.

Checkin Info
See check in photos below from my weekly checkin with my coach. Comments are we are going to continue with a refeed this week and have moved calories a lot higher. He feels my body needs it and body fat has remained and should remain even though scale weight will jump up. Next week we will deduct again from where we are. Good time to push hard in the gym as the increase is predominately though carbs.

Meal Plan: 3390kcal, 243g P, 450g C, 64g F

Meal 1 - 479kcal, 40g P, 55g C, 10g F
1x Egg
100g Egg Whites
3x Slices Smoked Leg Ham
30g Spinach
20g Reduced Fat Tomato Sauce
1x Slice Reduced Fat Cheese
1x Bagel

Meal 2 – 662kcal, 46g P, 99g C, 8g F
120g Lean Steak
280g Cooked White Rice
150g Watermelon
200g Coconut Water

Prework Out Meal – 603kcal, 37g P, 96g C, 8g F
100g Milo Ceral
1x Banana
150ml Unsweetened Almond Milk
1 Scoop Protein Powder

Snack – 389kcal, 32g P, 52g C, 5g F
1 Scoop Protein Powder
6x Rices Cakes
2x Kiwifruit

Meal 3 – 586kcal, 42g P, 75g C, 13g F
100g Tuna Steak
350g White Potato Baked
75g Mixed Salad Greens
100g Asparagus
70g Avocado

Meal 4 – 671kcal, 48g P, 73g C, 21g F
150g Light Greek Yoghurt
100g Oats
.5 scoop Protein Powder
250g Strawberries
20g Peanut Butter no added sugar or oils

I think i have covered off on everything here.

Still waiting on the goods to arrive from @Sassy's Pharmaceuticals @SassyPharmaRep to arrive before we start the PEDs protocol.

I have also attached a image of what my weekly snapshot of steps, weight fluctuations and sleep quality.

Awesome job and great comments from the coach.

 

[SassyPharmaRep]

Killer work so far

 

[Oldmanchops]

Killer work so far

Thanks bro, all thanks to you and the team

 

[Oldmanchops]

LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Back Focused Upper along with 15min Cross Trainer at 133bpm

• Chest Supported T Bar Row

65kg x 12
65kg x 12
65kg x 12

• Dumbbell Bent Over Row

50kg x 12
50kg x 12
50kg x 12

• Chest Supported Upper Back Row

100kg x 12
100kg x 12
100kg x 12

• Cable Single Arm Real Delt Lateral Raise

20kg x 15
20kg x 15
20kg x 15

• Seated Cuffed Y Raise

15kg x 12
15kg x 12
15kg x 12
15kg x 12

• Preacher Curls

40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders

• Seated Hamstring Curl

50kg x 10
50kg x 10
50kg x 12
50kg x12

• Leg Press

210kg x 10
210kg x 8
210kg x 8
160kg x 15

• Bulgarian Spilt Squat

22.5kg x 8
22.5kg x 8
22.5kg x 8

• Leg Extensions

65kg x 12
65kg x 12
65kg x12

• DB Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• Hanging Leg Hip Raise

15x
15x
15x

 

[LevButlerov]

LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Back Focused Upper along with 15min Cross Trainer at 133bpm

• Chest Supported T Bar Row

65kg x 12
65kg x 12
65kg x 12

• Dumbbell Bent Over Row

50kg x 12
50kg x 12
50kg x 12

• Chest Supported Upper Back Row

100kg x 12
100kg x 12
100kg x 12

• Cable Single Arm Real Delt Lateral Raise

20kg x 15
20kg x 15
20kg x 15

• Seated Cuffed Y Raise

15kg x 12
15kg x 12
15kg x 12
15kg x 12

• Preacher Curls

40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders

• Seated Hamstring Curl

50kg x 10
50kg x 10
50kg x 12
50kg x12

• Leg Press

210kg x 10
210kg x 8
210kg x 8
160kg x 15

• Bulgarian Spilt Squat

22.5kg x 8
22.5kg x 8
22.5kg x 8

• Leg Extensions

65kg x 12
65kg x 12
65kg x12

• DB Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• Hanging Leg Hip Raise

15x
15x
15x

The training is volume, perfect, how much cardio before after?

 

[stevesmi]

LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Back Focused Upper along with 15min Cross Trainer at 133bpm

• Chest Supported T Bar Row

65kg x 12
65kg x 12
65kg x 12

• Dumbbell Bent Over Row

50kg x 12
50kg x 12
50kg x 12

• Chest Supported Upper Back Row

100kg x 12
100kg x 12
100kg x 12

• Cable Single Arm Real Delt Lateral Raise

20kg x 15
20kg x 15
20kg x 15

• Seated Cuffed Y Raise

15kg x 12
15kg x 12
15kg x 12
15kg x 12

• Preacher Curls

40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders

• Seated Hamstring Curl

50kg x 10
50kg x 10
50kg x 12
50kg x12

• Leg Press

210kg x 10
210kg x 8
210kg x 8
160kg x 15

• Bulgarian Spilt Squat

22.5kg x 8
22.5kg x 8
22.5kg x 8

• Leg Extensions

65kg x 12
65kg x 12
65kg x12

• DB Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• Hanging Leg Hip Raise

15x
15x
15x

You're building some strong conditioning with the style of training. It's a lot of reps and sets, man. Keep up the good work. I know it can be tough.
@Oldmanchops

 

[ROIDDERS]

Here is some meals from this weekView attachment 95247

View attachment 95250

asparagus looks amazing with that potato and protein option. this is the way it is done!
you wont' go wrong on this keep it going
@Oldmanchops

 

[Mobster]

15k steps daily is good sh*t

 

[Ulter]

LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Back Focused Upper along with 15min Cross Trainer at 133bpm

• Chest Supported T Bar Row

65kg x 12
65kg x 12
65kg x 12

• Dumbbell Bent Over Row

50kg x 12
50kg x 12
50kg x 12

• Chest Supported Upper Back Row

100kg x 12
100kg x 12
100kg x 12

• Cable Single Arm Real Delt Lateral Raise

20kg x 15
20kg x 15
20kg x 15

• Seated Cuffed Y Raise

15kg x 12
15kg x 12
15kg x 12
15kg x 12

• Preacher Curls

40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders

• Seated Hamstring Curl

50kg x 10
50kg x 10
50kg x 12
50kg x12

• Leg Press

210kg x 10
210kg x 8
210kg x 8
160kg x 15

• Bulgarian Spilt Squat

22.5kg x 8
22.5kg x 8
22.5kg x 8

• Leg Extensions

65kg x 12
65kg x 12
65kg x12

• DB Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• Hanging Leg Hip Raise

15x
15x
15x

@Oldmanchops Good job. Not sitting on what you've accomplished so far. Now, it's time to take it to the next level and keep building on your success.

 

[BodyMonster34]

LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Back Focused Upper along with 15min Cross Trainer at 133bpm

• Chest Supported T Bar Row

65kg x 12
65kg x 12
65kg x 12

• Dumbbell Bent Over Row

50kg x 12
50kg x 12
50kg x 12

• Chest Supported Upper Back Row

100kg x 12
100kg x 12
100kg x 12

• Cable Single Arm Real Delt Lateral Raise

20kg x 15
20kg x 15
20kg x 15

• Seated Cuffed Y Raise

15kg x 12
15kg x 12
15kg x 12
15kg x 12

• Preacher Curls

40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders

• Seated Hamstring Curl

50kg x 10
50kg x 10
50kg x 12
50kg x12

• Leg Press

210kg x 10
210kg x 8
210kg x 8
160kg x 15

• Bulgarian Spilt Squat

22.5kg x 8
22.5kg x 8
22.5kg x 8

• Leg Extensions

65kg x 12
65kg x 12
65kg x12

• DB Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• Hanging Leg Hip Raise

15x
15x
15x

@Oldmanchops bro all in with this. bulgarian split squat and db lateral raise on point. hanging leg hip raise is A+

 

[2Thick]

LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Back Focused Upper along with 15min Cross Trainer at 133bpm

• Chest Supported T Bar Row

65kg x 12
65kg x 12
65kg x 12

• Dumbbell Bent Over Row

50kg x 12
50kg x 12
50kg x 12

• Chest Supported Upper Back Row

100kg x 12
100kg x 12
100kg x 12

• Cable Single Arm Real Delt Lateral Raise

20kg x 15
20kg x 15
20kg x 15

• Seated Cuffed Y Raise

15kg x 12
15kg x 12
15kg x 12
15kg x 12

• Preacher Curls

40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders

• Seated Hamstring Curl

50kg x 10
50kg x 10
50kg x 12
50kg x12

• Leg Press

210kg x 10
210kg x 8
210kg x 8
160kg x 15

• Bulgarian Spilt Squat

22.5kg x 8
22.5kg x 8
22.5kg x 8

• Leg Extensions

65kg x 12
65kg x 12
65kg x12

• DB Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• Hanging Leg Hip Raise

15x
15x
15x

@Oldmanchops love this style of hardcore iron training too.
love the bulgarian split squats. those aren't easy at all!
hanging leg hip raise too is awesome

 

[ceo]

LOG UPDATES:

Here is the recap of the last four days, 3x training and 1x rest with cardio. I am also averaging about 15k steps a day also.

Great energy lately with the extra foods fueling the sessions. Still waiting on the extra supplies to really kick this training off. Shouldnt be to far away now @SassyPharmaRep haha

All sets below are working sets, I complete warm up sets before all exercises.
I try and push as close to failure as I can.

Back Focused Upper along with 15min Cross Trainer at 133bpm

• Chest Supported T Bar Row

65kg x 12
65kg x 12
65kg x 12

• Dumbbell Bent Over Row

50kg x 12
50kg x 12
50kg x 12

• Chest Supported Upper Back Row

100kg x 12
100kg x 12
100kg x 12

• Cable Single Arm Real Delt Lateral Raise

20kg x 15
20kg x 15
20kg x 15

• Seated Cuffed Y Raise

15kg x 12
15kg x 12
15kg x 12
15kg x 12

• Preacher Curls

40kg x 10
40kg x 10
40kg x 10

Cardio Day - 30min Cross Trainer at 135bpm

Legs & Shoulders

• Seated Hamstring Curl

50kg x 10
50kg x 10
50kg x 12
50kg x12

• Leg Press

210kg x 10
210kg x 8
210kg x 8
160kg x 15

• Bulgarian Spilt Squat

22.5kg x 8
22.5kg x 8
22.5kg x 8

• Leg Extensions

65kg x 12
65kg x 12
65kg x12

• DB Lateral Raise

17.5kg x 12
17.5kg x 12
17.5kg x 12

• Hanging Leg Hip Raise

15x
15x
15x

@Oldmanchops Bros this a legit training session. Leg training looks hard and good volume. i proud of you that you kicking ass