Approved Log My Testosterone, Equipoise, Anavar Cycle Log

[samuel888]

shoulders+ arms:

standing millitary press
40kgx10
50kgx8
60kgx6
60kgx6

side laterals
7kgx15
7kgx15
10kgx10
12kgx10

front raisers dumbells
10kgx10
10kgx10
12kgx8
12kgx8

Traps (dumbells)
25kgx30 reps (3sets)

Rear delts flys
25kgx10
30kgx10
32kgx8
40kgx8

Biceps
hammer curls
10kgx20
12kg x15
15kgx10

tricep dips
5 sets x10 reps
bodyweight

Skullcrushers
20kgx15
25kgx12
25kgx12
30kgx10
32kgx8

Rope pulldowns
25kgx15
30kgx15
50kgx10
60kgx6

Bicep curls
ez bar
5 sets x 10 reps
15kg each side
(burner)

Skipping rope
15 mins

After workout
shoulders were on fire

 

[samuel888]

 

[samuel888]

Leg day today. My weight is still at 99kg

5 sets squats
40kg x10 40kgx10
50kgx8 60kgx8 70kgx6

Calf raisers:
5 sets x 25 reps
bodyweight

Leg press
100kg x 15 reps x4

Bodyweight lunges
30 reps x 4 sets

 

[slider45]

Great updates bro...

 

[samuel888]

Yesterdays workout

dumbell press:
10 reps x20 x22 x27 x30

lateral raise
10 reps
8kg 10kg 12kg

front raisers
10 reps
12kg 15kg 17kg

dumbell curls
10 reps
10kg 12kg 15kg

hammer curls
10 reps
10kg 12kg 15kg

dips (body weight)
10 reps x 5 sets

skull crushers
10 reps
20kg 22kg 25kg 27kg

 

[samuel888]

 

[samuel888]

Foods from yesterday

 

[samuel888]

Tuesday:

Chest day:

Incline bench press
10 sets 6-10 reps
40kg 60kg 70kg 100kg 110kg 120kg 80kg 70kg 60kg 60kg

incline flys dumbells
15 reps x 3 sets
15kg 20kg 22kg

flat bench
3 sets x 15 reps (lightweight)
60kg

 

[samuel888]

Wednesday:
back day

5 sets pullups
6 reps (normal grip)

5 sets chinups (bicep grip)
6 reps

5 sets close grip pullups (triangle grip)
6 reps

5 sets x 40kg
barbell rows
15 reps

Tbar rows (close grip)
3 sets x 15 reps
20kg 25kg 30kg

 

[samuel888]

Hope everyone has a had great weekend.

My update for today...

chest day:

inc dumb press
35kgx6 40kg x6 45kgx6 50kg x6

flat bench
100kg x 4 110kg x 4 80kg x8 60kg x10

fly machine
4 sets x 10 reps
27kg 30kg 40kg 40kg

dips
+
pushups
10 reps each x 4 sets (failure)

skull crushers
20kg x15 20kg x15 25kg x12 27kg x 10 30kg x 7 32kg x6

 

[Skays]

@samuel888 your foods are next level.

99kgs is a nice weight.. something that I'm working towards.

 

[samuel888]

@samuel888 your foods are next level.

99kgs is a nice weight.. something that I'm working towards.

Thanks brother. I need to get leaner lol.

 

[samuel888]

Barbell rows: (6sets)
30kg x 12 40kg x 12 50kg x 8 60kg x8 70kg x 6 60kg x 8

Cable rows: (3sets high intensity)
20 reps x 40kg 20 reps x 50kg 20reps x 55kg

Lat pulldowns:
10 reps x 60kg 10 reps x 70kg 10 reps x 90kg 6 reps x 100kg

chinups (bodyweight)
6 reps x 4 sets

7 sets of hammer curls
12kg 12kg 12kg 15kg 17kg 20kg 22kg
6-10 reps

 

[scroody2]

Barbell rows: (6sets)
30kg x 12 40kg x 12 50kg x 8 60kg x8 70kg x 6 60kg x 8

Cable rows: (3sets high intensity)
20 reps x 40kg 20 reps x 50kg 20reps x 55kg

Lat pulldowns:
10 reps x 60kg 10 reps x 70kg 10 reps x 90kg 6 reps x 100kg

chinups (bodyweight)
6 reps x 4 sets

7 sets of hammer curls
12kg 12kg 12kg 15kg 17kg 20kg 22kg
6-10 reps

I would start with the chin-ups as your first exercise to warm up. Also add another 1 or 2 more bicep workouts, like alternate DB bicep curls and preacher curls

 

[samuel888]

I would start with the chin-ups as your first exercise to warm up. Also add another 1 or 2 more bicep workouts, like alternate DB bicep curls and preacher curls

Thanks bro, I actually do start up with them as a warmup, just wrote in the wrong order.. my bad.

With biceps I jsut threw them in there, I have a dedicated day where I do arms. Today I did arms.

3 sets bicep curls
10kg x 15 15kg x 10 17 kgs x10

3 sets hammer curls
12kg x 12 15kg x 10 20kg x 10

Straight bar bicep curls
30kg x 8 32kg x 6 35kg x 6 22kg x 10

Skull crushers
25kgx10 27kg x 10 30kg x10 35kg x 6

tricep pulldowns
3 sets x 10-12 reps
40kg

dips x close grip
5 sets x 8-10 reps

 

[samuel888]

It's been a challenge going to the gym these days but these logs are keeping me accountable.

3 sets dumbell press
25kg 30kg 35kg 10-12 reps

3 sets front raisers (cable)
12-15 reps
18kg 22kg 25kg

Lateral side raisers 3 sets (machine)
20kg 25kg 27kg 10 reps

traps straight bar
3 sets x 15 reps
60kg

 

[samuel888]

Today Back:

3 sets cable rows
50kg 60kg 70kg
10 reps

Lat pulldowns
3 sets 10 reps
60kg 70kg 90kg


Dumbell rows:
3 sets 10 reps
35kg 37kg 40kg


Back extentions
(bodyweight)

3 sets x 10 reps

 

[samuel888]

Chest + Triceps + 120min walk

excercise 1:
bodyweight dips
10 reps x 10 sets

Excercise 2:
flat bench press
8-10 reps
4 sets
60kg 80kg 100kg 110kg

excercise 3:
Incline dumbell press
6-8 reps
3 sets
37kg 40kg 45kg

excercise 4:
tricep pushdown (triangle)
8 sets
30kg 40kg 50kg 60kg 70kg 80kg 60kg 40kg
8-12 reps

 

[hubbles]

Chest + Triceps + 120min walk

excercise 1:
bodyweight dips
10 reps x 10 sets

Excercise 2:
flat bench press
8-10 reps
4 sets
60kg 80kg 100kg 110kg

excercise 3:
Incline dumbell press
6-8 reps
3 sets
37kg 40kg 45kg

excercise 4:
tricep pushdown (triangle)
8 sets
30kg 40kg 50kg 60kg 70kg 80kg 60kg 40kg
8-12 reps

I would add an extra set to your flat bench and superset it with push ups. Also add skull crushers superset with close grip bench press.

 

[samuel888]

3 sets hamstring leg curls 10 reps
30kg 40kg 50kg

3 sets squats
20reps x 10kg 20 reps x 40kg 10 reps x 50kg


Calf raisers x 5 sets
12-15 reps

Back extentions
4 sets x 10 reps (bodyweight)