Approved Log Testosterone Transformation Log

[LevButlerov]

LOG UPDATES:

Here is the recap of the last four days, three sessions and one active rest day. Getting some good progressive overloads on some lifts, with others staying at what we were last session.

Noticing that lifts are getting easier now and looking forward to seeing where i can get these too over the course of this transformation.

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

Push Focused Upper Day 1 + 15min Cross Trainer at 135bpm

• - Dumbell Chest Incline

40kg x 8
40kg x 8
40kg x 7

• - Plate Loaded Chest Press

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

• - Shoulder Width Overhand Tricep Pushdown

70kg x 15
70kg x 15
70kg x 12

• - Cable Fly

45kg x 12
45kg x 12
45kg x 12

• - Cable Lateral Raise

20kg x 12
20kg x 12
20kg x 12

• - D Handle Cable Curl

35kg x 12
35kg x 12
35kg x 12

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

• Chest Supported T Bar Row

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

• 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

20kg x 10
20kg x 10
20kg x 10
20kg x 8

• Preacher Curls

35kg x 12
35kg x 10
35kg x 10

Active Rest day with Cardio - 30min Cross Trainer at 136bpm

Legs & Shoulders

• Seated Hamstring Curl

60kg x 8
60kg x 8
60kg x 8
60kg x 8

• Leg Press

220kg x 10
220kg x 10
220kg x 10
180kg x 15

• Bulgarian Spilt Squat

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

• Leg Extensions

75kg x 12
75kg x 12
75kg x 12

• DB Lateral Raise

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

• Hanging Leg Hip Raise

20x
20x
20x

Dessert below,

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 oilsView attachment 100101

Nice homemade dessert love the protein level. @Oldmanchops volume the training hard.