Approved Log My Body Composition + Cycle Log

[nathanwhit]

Gents, I've been training on and off over the years but have taken my training more seriously over the past year now. Im at the gym 4 days a week and have really started to watch what I eat as I was a bit off track before. I think this log will be great as it will keep me accountable. I want to make some serious changes to my body composition.

I have done 2 cycles in the past that consisted of test e and anavar.

I'm 34 years old. Currently 79kgs and 177cm tall. I will be eating prepped meals of about 2800 cals a day. Currently eating is not being accounted (but still clean). This will change when on cycle as I will be on about 2800 cals.

The last time I did a cycle was 1 year ago.

I'm thinking of stacking test e and tbol for 12 to 14 weeks.

I will post my training, foods and photos on this log.

Stay tuned and please give me feedback and advice.

 

[nathanwhit]

My Leg workout for yesterday ...

1. Squats: 3 sets of 10-12 reps 60kg 80kg 80kg
2. Lunges: 3 sets of 10-12 reps per leg
3. Deadlifts: 3 sets of 8-10 reps 60kg 80kg 90kg
4. Leg Press: 3 sets of 10-12 reps 80kg 100kg 160kg
5. Calf Raises: 3 sets of 15-20 reps consistent 30kgs

 

[nathanwhit]

Some of my foods for yesterday ....

 

[nathanwhit]

 

[nathanwhit]

Been a bit slack with my posting.

This was my yesterdays workout and a current pic. My training has been very consistent.

1. Pull-ups: 3 sets of 8-12 reps
2. Bent-over rows: 4 sets of 10 reps 60kg consistent
3. Lat pulldowns: 3 sets of 12 reps 70kg 80kg 90kg
4. Deadlifts: 3 sets of 8 reps 70kg 90kg 110kg

 

[silverfox]

Gents, I've been training on and off over the years but have taken my training more seriously over the past year now. Im at the gym 4 days a week and have really started to watch what I eat as I was a bit off track before. I think this log will be great as it will keep me accountable. I want to make some serious changes to my body composition.

I have done 2 cycles in the past that consisted of test e and anavar.

I'm 34 years old. Currently 79kgs and 177cm tall. I will be eating prepped meals of about 2800 cals a day. Currently eating is not being accounted (but still clean). This will change when on cycle as I will be on about 2800 cals.

The last time I did a cycle was 1 year ago.

I'm thinking of stacking test e and tbol for 12 to 14 weeks.

I will post my training, foods and photos on this log.

Stay tuned and please give me feedback and advice.

You can't go wrong with Test & Tbol, but you could add Mast @ 400mg a week. It will give you a hard and lean look

 

[Nugget]

My Leg workout for yesterday ...

1. Squats: 3 sets of 10-12 reps 60kg 80kg 80kg
2. Lunges: 3 sets of 10-12 reps per leg
3. Deadlifts: 3 sets of 8-10 reps 60kg 80kg 90kg
4. Leg Press: 3 sets of 10-12 reps 80kg 100kg 160kg
5. Calf Raises: 3 sets of 15-20 reps consistent 30kgs

Hi mate, how’s it all going ? Just looking at your quad/leg workout, Are you just training quads, or are you targeting hams as well ? If so, there is a lack of direct hamstring exercises in there. For quads I Personally, I would start with leg extensions to help warm up the knees, still work up to a weight you can do 6 to 12 reps with. I would then do squats and work up to my work sets. I’d then do leg press, hack squats and finally front squats. I’d leave the deadlifts for back day, deadlifts were always done on back day, but seem to have become a leg day exercise in recent years.
I always train hamstrings and calves on a different day, as by the time I’ve smashed quads, I’m not going to give hams and calves my all. Of course this is just what I’d do, everyone trains a bit differently. I train upper, lower, rest, upper lower, rest etc. But at the end of the day, you have to do what works for you, and what fits into you gym time.

 

[nathanwhit]

Hi mate, how’s it all going ? Just looking at your quad/leg workout, Are you just training quads, or are you targeting hams as well ? If so, there is a lack of direct hamstring exercises in there. For quads I Personally, I would start with leg extensions to help warm up the knees, still work up to a weight you can do 6 to 12 reps with. I would then do squats and work up to my work sets. I’d then do leg press, hack squats and finally front squats. I’d leave the deadlifts for back day, deadlifts were always done on back day, but seem to have become a leg day exercise in recent years.
I always train hamstrings and calves on a different day, as by the time I’ve smashed quads, I’m not going to give hams and calves my all. Of course this is just what I’d do, everyone trains a bit differently. I train upper, lower, rest, upper lower, rest etc. But at the end of the day, you have to do what works for you, and what fits into you gym time.

Thank you bro! I'm doing well... trying to grow some muscle

Will take your advice on and swap things around, makes sense what you say.

Its funny you say that about the deadlifts.I've heard different opinions about it. Some guys I know do legs and back on the same day but lately I've just been keeping everything separate. I get limited time at the gym due to work and hate going late to the gym.

Enjoy the weekend !

 

[Nugget]

Thank you bro! I'm doing well... trying to grow some muscle

Will take your advice on and swap things around, makes sense what you say.

Its funny you say that about the deadlifts.I've heard different opinions about it. Some guys I know do legs and back on the same day but lately I've just been keeping everything separate. I get limited time at the gym due to work and hate going late to the gym.

Enjoy the weekend !

I feel your pain brother, some nights I don't get to the gym until late, due to work, but I make myself go. Yeah, I don't know how you could train legs and back on the same day and train everything intensely, unless you have a serious crack addiction it takes me near on 90 minutes to train quads, that's why I do hams and calves on a different day, otherwise my hams would be lagging behind quads.

 

[nathanwhit]

Back Day .....

1. Pull-ups: Aim for 3 sets of as many reps as possible
2. Seated Cable Rows: Perform 3 sets of 10-15 reps, 70kg 90kg 100kg
3. T-bar Rows: Do 3 sets of 10-15 reps
4. Single-arm Dumbbell Rows: 3 sets of 10-15 reps 27kg

 

[nathanwhit]

Finished off the week with legs. Looking forward for to the weekend to relax

Warm-up/cardio - 45min fast paced walk on machine.

squats, 4x12 40kg 70kg 80kg 80kg
lunges, 4 sets holding 12.5kg dumbbells
leg press 3x12 120kg 160kg 200kg
calf raises. 3x12 70kg 80kg 90kg