Approved Log Testosterone Anavar Mk677 Cycle Log

[Sonofand3r]

Gday Gents, sponsored by Gearmaniac and posting my log whilst on cycle and beyond

Background: 6 months ago i was 112kg and depressed and aching from old spinal injuries. i did a test E cycle of 500mg a week and mainly focused on being consistent in the gym and cutting out alcohol. i lost 5kg and packed on some decent strength and muscle and feel 1000 times better.

Stats
Age: 42
Weight: 105kg
Height: 175cm

Last Cycle 3 months ago
500mg Test E - twice a week


Current cycle is a cutting cycle running 500mg of test e (.7ml three times a week)
25mg of mk677 ( taken at night)
Proviron (two tablets daily)
Anavar 50mg daily (last 8 weeks)
Letro .5 tab twice weekly ( mon and FRI )
Cialis .5 tab daily


I started this cycle thinking i would also have tren but tren gives me insomnia so probs won't.

My goal is to lose another 10 kg and maintain current muscle mass.

my workout split will be:
Day 1 Chest and Back
Day 2 Arms and shoulders
Day 3 Legs and core
Day 4 Break or repeat

keeping my calories at or below 2000 aiming for 1800 with some leeway for mistakes


any guidance appreciated

 

[stevesmi]

hear you about the spinal injuries that's definitely a tough situation the best advice I can give you is hot yoga it goes a long way at strengthening your spine and decompression

 

[MUSTANG_18]

Gday Gents, sponsored by Gearmaniac and posting my log whilst on cycle and beyond

Background: 6 months ago i was 112kg and depressed and aching from old spinal injuries. i did a test E cycle of 500mg a week and mainly focused on being consistent in the gym and cutting out alcohol. i lost 5kg and packed on some decent strength and muscle and feel 1000 times better.

Stats
Age: 42
Weight: 105kg
Height: 175cm

Last Cycle 3 months ago
500mg Test E - twice a week


Current cycle is a cutting cycle running 500mg of test e (.7ml three times a week)
25mg of mk677 ( taken at night)
Proviron (two tablets daily)
Anavar 50mg daily (last 8 weeks)
Letro .5 tab twice weekly ( mon and FRI )
Cialis .5 tab daily


I started this cycle thinking i would also have tren but tren gives me insomnia so probs won't.

My goal is to lose another 10 kg and maintain current muscle mass.

my workout split will be:
Day 1 Chest and Back
Day 2 Arms and shoulders
Day 3 Legs and core
Day 4 Break or repeat

keeping my calories at or below 2000 aiming for 1800 with some leeway for mistakes


any guidance appreciated

@Sonofand3r great log start welcome to the EF family bro you look good real muscle base there

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

 

[ceo]

Bros make sure you share all your info
Mustang is right we need as much influence possible

 

[ROIDDERS]

you got a good base to work with
we will definitely get you in the best shape

 

[chesty]

work out split looks pretty good
but I would do back day with your pulling lifts

 

[Ulter]

don't be scared to change up your training
be flexible with that

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

this log is going to be fire
don't use anything that gives you insomnia

 

[2Thick]

you'll get good results on the cycle
be a little flexible with what you use and make sure you don't mess with your sleep

 

[SteveMobsterG]

I'm liking this. It occurs to me that cutting weight (via less booze etc) will have helped with aching joints etc

 

[Vadim Fedorov]

your goals are very good
I definitely agree you need to cut down before you bulk

 

[wootoom]

make sure you keep us updated on your daily diet
that will be crucial

 

[JasonPriest]

are you doing any sort of fasting on this
or are you just focusing on cutting calories

 

[BodyMonster34]

bro why not tren?
i sleep like a baby on it

 

[Quadsweep]

I like your setup for sure
but I wouldn't use so much testosterone

 

[Sonofand3r]

overwhelmed by all the support guys thanks for the warm welcome.

i will be updating daily and will try to be better at capturing all the macros and photos of meals and nrecording exactly what workouts i do

Today Tuesday 15th oct

This Morning Weigh in was at 104.3kg its only tuesday and i need to be in the 103's by the end of the week as my goal atm is a kilo a week

Meals today: Breakfast two scoops of bulk nutrients thermowhey with three cups skim milk and ice.. 501 cal
lunch one low gi multigrain bread roll with beef patty and bbq sauce ( make the beef patty myself with only lean mince and salt) 394
snack 50 g cheddar cheese and rice crackers 206cal
Dinner Chicken breast, steamed veges, two eggs with 80g extra egg whites 440 cals
total 1541 cal

workout today was arms all sets done to failure

bicep curls 86kg x 3 sets (managed 8 to 10 reps)
cable overhead extension28kg x 3 sets ( 8 reps )
cable tricep pushdown 32kg x3 ( 10 reps and only 6 on the final)
cable bicep curls 32kg x 3 ( 10 reps 10 reps and 8 reps)
assisted pull ups to finish 3 sets to failure

i sometimes do some barbells at home on arm day 20kg each arm at night before bed,, i call it the bedtime pump

suppliments i took this morning are fish oil, clen, glucosamine, cialis, and i pinned .8ml test e
tonight i will have sleep magnesium, endep, mk677, nighttime antihistamine.

really appreciate all the advice, feedback and support

Sonofand3r

 

[Sonofand3r]

bro why not tren?
i sleep like a baby on it

i wish i could it was my only side affect, i felt like i was laying with my eyes closed awak all night. i think it was the light sleep without the deep r.e.m. sleep i took all sorts of supps but couldnt make it work

 

[MUSTANG_18]

i wish i could it was my only side affect, i felt like i was laying with my eyes closed awak all night. i think it was the light sleep without the deep r.e.m. sleep i took all sorts of supps but couldnt make it work

forget trenbolone stuff is nasty @Sonofand3r

overwhelmed by all the support guys thanks for the warm welcome.

i will be updating daily and will try to be better at capturing all the macros and photos of meals and nrecording exactly what workouts i do

Today Tuesday 15th oct

This Morning Weigh in was at 104.3kg its only tuesday and i need to be in the 103's by the end of the week as my goal atm is a kilo a week

Meals today: Breakfast two scoops of bulk nutrients thermowhey with three cups skim milk and ice.. 501 cal
lunch one low gi multigrain bread roll with beef patty and bbq sauce ( make the beef patty myself with only lean mince and salt) 394
snack 50 g cheddar cheese and rice crackers 206cal
Dinner Chicken breast, steamed veges, two eggs with 80g extra egg whites 440 cals
total 1541 cal

workout today was arms all sets done to failure

bicep curls 86kg x 3 sets (managed 8 to 10 reps)
cable overhead extension28kg x 3 sets ( 8 reps )
cable tricep pushdown 32kg x3 ( 10 reps and only 6 on the final)
cable bicep curls 32kg x 3 ( 10 reps 10 reps and 8 reps)
assisted pull ups to finish 3 sets to failure

i sometimes do some barbells at home on arm day 20kg each arm at night before bed,, i call it the bedtime pump

suppliments i took this morning are fish oil, clen, glucosamine, cialis, and i pinned .8ml test e
tonight i will have sleep magnesium, endep, mk677, nighttime antihistamine.

really appreciate all the advice, feedback and support

Sonofand3r

checking your food log, do you have the total macros bro? Please share

 

[ballin2504]

Welcome. I’ll be following along

 

[25homes]

Good start bro. Stay focused

 

[MasonicBodybuilder]

Great start to the log man. I am in to follow your progress. Cutting alcohol makes a huge difference so nice job!

 

[Sonofand3r]

ill try to add as much as i can about macros into each log
Today Wednesday the 16th OCT - legs and core excercises

morning weight 103.4kgs

Todays workout:

Seated leg press 198kg 1st set 12 reps 2nd set 11 reps 3rd set 8 reps
Leg extensions 86kg 1st set 15 reps 2nd set 10 reps 3rd set 9 reps
Leg Curls 82kg 1st set 10 reps 2nd set 9 reps 3rd set 9 reps
standing calf raises 165kg 1st set 11 reps 2nd set 11 reps 3rd set 10 reps
kneeling cable crunch 45kg 1st set 15 reps 2nd set 15 reps 3rd set 12 reps
seated crunch machine 45kg 1set 10 reps 2nd set 10 reps 3rd set 8 reps

todays nutrition: Will try to take more photos

breakfast 2 scoops thermowhey vanilla 3 glasses skim milk - 501 cals ( this is my favourite breakfast)
Lunch lean mince burger and wholemeal bread roll - 394 cals
snack 1 can of ravioli 249 cals ( forgive me the cupboard and fridge was bare as its shopping day tonight lol)
Dinner steak 200g (rump) green veg 100g and ceasar salad 100 grams 495 cals.

i will add photos which should show more details on macros this time

will check in tomorrow again

Sonofand3r

 

[the_alcatraz]

ill try to add as much as i can about macros into each log
Today Wednesday the 16th OCT - legs and core excercises

morning weight 103.4kgs

Todays workout:

Seated leg press 198kg 1st set 12 reps 2nd set 11 reps 3rd set 8 reps
Leg extensions 86kg 1st set 15 reps 2nd set 10 reps 3rd set 9 reps
Leg Curls 82kg 1st set 10 reps 2nd set 9 reps 3rd set 9 reps
standing calf raises 165kg 1st set 11 reps 2nd set 11 reps 3rd set 10 reps
kneeling cable crunch 45kg 1st set 15 reps 2nd set 15 reps 3rd set 12 reps
seated crunch machine 45kg 1set 10 reps 2nd set 10 reps 3rd set 8 reps

todays nutrition: Will try to take more photos

breakfast 2 scoops thermowhey vanilla 3 glasses skim milk - 501 cals ( this is my favourite breakfast)
Lunch lean mince burger and wholemeal bread roll - 394 cals
snack 1 can of ravioli 249 cals ( forgive me the cupboard and fridge was bare as its shopping day tonight lol)
Dinner steak 200g (rump) green veg 100g and ceasar salad 100 grams 495 cals.

i will add photos which should show more details on macros this time

will check in tomorrow again

Sonofand3r

@Sonofand3r training is good but we have a diet issue bro

the protein is good high but fats are too low for low carbs
you need higher fats around 80-100 grams or you'll have issues with catabolism

 

[RoySimpson]

Gday Gents, sponsored by Gearmaniac and posting my log whilst on cycle and beyond

Background: 6 months ago i was 112kg and depressed and aching from old spinal injuries. i did a test E cycle of 500mg a week and mainly focused on being consistent in the gym and cutting out alcohol. i lost 5kg and packed on some decent strength and muscle and feel 1000 times better.

Stats
Age: 42
Weight: 105kg
Height: 175cm

Last Cycle 3 months ago
500mg Test E - twice a week


Current cycle is a cutting cycle running 500mg of test e (.7ml three times a week)
25mg of mk677 ( taken at night)
Proviron (two tablets daily)
Anavar 50mg daily (last 8 weeks)
Letro .5 tab twice weekly ( mon and FRI )
Cialis .5 tab daily


I started this cycle thinking i would also have tren but tren gives me insomnia so probs won't.

My goal is to lose another 10 kg and maintain current muscle mass.

my workout split will be:
Day 1 Chest and Back
Day 2 Arms and shoulders
Day 3 Legs and core
Day 4 Break or repeat

keeping my calories at or below 2000 aiming for 1800 with some leeway for mistakes


any guidance appreciated

@Sonofand3r stay on that grind bro!

 

[Sonofand3r]

@Sonofand3r training is good but we have a diet issue bro

the protein is good high but fats are too low for low carbs
you need higher fats around 80-100 grams or you'll have issues with catabolism

good looking out bro, will try harder to meet targets, having issues eating enough while on clen lost my hunger

 

[Sonofand3r]

thursday 17th

morning weight 102.9kg

Workout Back and chest

pec fly machine 124kg sets 1- 10 reps 2- 8reps 3- 7 reps

fixed pulldown 96kg 1- 11 reps 103kg 2 - 10 reps 3 - 9 reps

Dumbell press 30kg dumbels 1- 10 reps 2 - 9 reps 3 - 8 reps

seated row 107kg 1- 12 reps 2- 10 reps 3- 10 reps

cable fly 28kg each arm 1- 8 reps 2 - 8 reps 3- 7 reps

Todays nutrition

breakfast - 2 scoops thermowhey blended with a banana and 3 cups of skim milk and two kiwi fruit
lunch - low GI bread roll with chicken and jalepenos ( ate post workout)
snack - Rice crackers and hummus
Dinner - chicken stew with veg and rice

total 1775 cals, missed my fats target but had double the carbs

another day at it lads

 

[the_alcatraz]

thursday 17th

morning weight 102.9kg

Workout Back and chest

pec fly machine 124kg sets 1- 10 reps 2- 8reps 3- 7 reps

fixed pulldown 96kg 1- 11 reps 103kg 2 - 10 reps 3 - 9 reps

Dumbell press 30kg dumbels 1- 10 reps 2 - 9 reps 3 - 8 reps

seated row 107kg 1- 12 reps 2- 10 reps 3- 10 reps

cable fly 28kg each arm 1- 8 reps 2 - 8 reps 3- 7 reps

Todays nutrition

breakfast - 2 scoops thermowhey blended with a banana and 3 cups of skim milk and two kiwi fruit
lunch - low GI bread roll with chicken and jalepenos ( ate post workout)
snack - Rice crackers and hummus
Dinner - chicken stew with veg and rice

total 1775 cals, missed my fats target but had double the carbs

another day at it lads

@Sonofand3r the training is good but you MUST go up to 15 reps on at least some chest exercises

on diet is clean BUT your fats too low, lets get more avocado in there and nuts too

 

[stevesmi]

These are some very unique Foods you're eating I like it

 

[Tiger Salman Khan]

thursday 17th

morning weight 102.9kg

Workout Back and chest

pec fly machine 124kg sets 1- 10 reps 2- 8reps 3- 7 reps

fixed pulldown 96kg 1- 11 reps 103kg 2 - 10 reps 3 - 9 reps

Dumbell press 30kg dumbels 1- 10 reps 2 - 9 reps 3 - 8 reps

seated row 107kg 1- 12 reps 2- 10 reps 3- 10 reps

cable fly 28kg each arm 1- 8 reps 2 - 8 reps 3- 7 reps

Todays nutrition

breakfast - 2 scoops thermowhey blended with a banana and 3 cups of skim milk and two kiwi fruit
lunch - low GI bread roll with chicken and jalepenos ( ate post workout)
snack - Rice crackers and hummus
Dinner - chicken stew with veg and rice

total 1775 cals, missed my fats target but had double the carbs

another day at it lads

@Sonofand3r Good updates bro....adding more nuts and veggies would be good..........

 

[SteveMobsterG]

Food looks good.

 

[wootoom]

I really enjoy following your training

 

[Vadim Fedorov]

here that's the way it's done my man keep it up

 

[2Thick]

anything special going on this weekend?

 

[e2]

Thanks for taking the time to update us I love your updates

 

[Ulter]

you're doing an amazing job keeping up with this log

 

[chesty]

beautiful week of training that's the way it should be done

 

[ROIDDERS]

food looks incredible lots of good things

 

[ceo]

Bros things for putting up the screenshots it's motivating for so many people to see your diet

 

[RoySimpson]

thursday 17th

morning weight 102.9kg

Workout Back and chest

pec fly machine 124kg sets 1- 10 reps 2- 8reps 3- 7 reps

fixed pulldown 96kg 1- 11 reps 103kg 2 - 10 reps 3 - 9 reps

Dumbell press 30kg dumbels 1- 10 reps 2 - 9 reps 3 - 8 reps

seated row 107kg 1- 12 reps 2- 10 reps 3- 10 reps

cable fly 28kg each arm 1- 8 reps 2 - 8 reps 3- 7 reps

Todays nutrition

breakfast - 2 scoops thermowhey blended with a banana and 3 cups of skim milk and two kiwi fruit
lunch - low GI bread roll with chicken and jalepenos ( ate post workout)
snack - Rice crackers and hummus
Dinner - chicken stew with veg and rice

total 1775 cals, missed my fats target but had double the carbs

another day at it lads

@Sonofand3r Awesome work right here!

 

[ballin2504]

amazing job man

 

[MasonicBodybuilder]

I love adding jalapenos to different dishes. Great way to add flavour.

 

[Noah Wixx]

you'll get good results on the cycle
be a little flexible with what you use and make sure you don't mess with your sleep

That is the correct approach I agree brother.

 

[Noah Wixx]

I'd add a little more volume in

 

[Sonofand3r]

I'd add a little more volume in

in workouts?

 

[Sonofand3r]

Friday - day off trainging and a refeed at dinner time
Saturday did chest and back was on track with macros
Sunday arms and shoulders and all good on macros

Today MondaY 21ST Oct

morning weigh in 102.1 (goal 101 by next week)

Workout starts with 25 mins walk run sprint on tradmil to burn 200 calories
Seated leg press

198 kg x 10
198 kg x 10
198kg x9

Leg extension
96kg x 8
96kg x 7
96kg x 7

Mts abdominal crunch
45kg x 10
45kg x 10
44kg x 9

Kneeling cable crunch
50kg x 10
50kg x 10
50kg x 10

Calf raises
165kg x 10
165kg x 10
165kg x 10

Diet breakfast was same as usual
two scoops protein thermowhey with 3 glasses skim milk
Lunch chicken wholemeal roll
Snack, hummus and rice crackers
dinner rump steak, cous cous, 3 eggs


had a bid day at work was knackered doing workout

 

[25homes]

Good job

 

[MUSTANG_18]

in workouts?

in some sets would help

Friday - day off trainging and a refeed at dinner time
Saturday did chest and back was on track with macros
Sunday arms and shoulders and all good on macros

Today MondaY 21ST Oct

morning weigh in 102.1 (goal 101 by next week)

Workout starts with 25 mins walk run sprint on tradmil to burn 200 calories
Seated leg press

198 kg x 10
198 kg x 10
198kg x9

Leg extension
96kg x 8
96kg x 7
96kg x 7

Mts abdominal crunch
45kg x 10
45kg x 10
44kg x 9

Kneeling cable crunch
50kg x 10
50kg x 10
50kg x 10

Calf raises
165kg x 10
165kg x 10
165kg x 10

Diet breakfast was same as usual
two scoops protein thermowhey with 3 glasses skim milk
Lunch chicken wholemeal roll
Snack, hummus and rice crackers
dinner rump steak, cous cous, 3 eggs


had a bid day at work was knackered doing workout

friday is good @Sonofand3r
your diet seems lacking protein and fats
whats your macros have you counted?

training is good but some sets need 15 reps

 

[Sonofand3r]

in some sets would help

friday is good @Sonofand3r
your diet seems lacking protein and fats
whats your macros have you counted?

training is good but some sets need 15 reps

might need to drop the weight back to get 15 reps, understood

struggling to reach protein and fat targets at times and staying within 1800 calories but ill do better

 

[Sonofand3r]

Tuesday 22nd OCT

Todays nutrition
Breakfast: Two scoops thermowhey with skim milk and two bananas
Lunch: danish salami sandwich
Dinner: Mexican mince with cheese
1639 cals


Workout

Pectoral fly
117kg x 10
124kg x 8
131kg x 5
117kg x 10
Seated row
96kg x 10
103kg x 13
103 x 10
Iso-lateral decline press
80kg x 10
80kg x 8
80kg x 9
Fixed pulldown
110kg x 11
110kg x 11
110kg x 10
Barbell press 30kg barbells
60kg x 12
60kg x 11
60kg x 11

Cardio x treadmill 200cals setting 25 mins
Barbell press at home before bed.. I call it the night night pump
20kg barbells x 15
20kg barbells x 15
20kg barbells x 15

Question: What nuts can i add as snack if not a fan of almonds?

 

[Sonofand3r]

my morning weight today hit a new low of 101.8

 

[MUSTANG_18]

Tuesday 22nd OCT

Todays nutrition
Breakfast: Two scoops thermowhey with skim milk and two bananas
Lunch: danish salami sandwich
Dinner: Mexican mince with cheese
1639 cals


Workout

Pectoral fly
117kg x 10
124kg x 8
131kg x 5
117kg x 10
Seated row
96kg x 10
103kg x 13
103 x 10
Iso-lateral decline press
80kg x 10
80kg x 8
80kg x 9
Fixed pulldown
110kg x 11
110kg x 11
110kg x 10
Barbell press 30kg barbells
60kg x 12
60kg x 11
60kg x 11

Cardio x treadmill 200cals setting 25 mins
Barbell press at home before bed.. I call it the night night pump
20kg barbells x 15
20kg barbells x 15
20kg barbells x 15

Question: What nuts can i add as snack if not a fan of almonds?

my morning weight today hit a new low of 101.8

@Sonofand3r nuts I would add walnuts they are better than almonds

your training is great, but need more 15 rep sets

weight 101.8 PERFECT see we doing it

 

[stevesmi]

the key with nuts is choosing raw options free of oils and other garbage. any of them are fair game as long as you aren't allergic or have digestion issues.

 

[SteveMobsterG]

Heavy work on the pec dec

 

[zedhed]

Excellent updates as usual keep it up

 

[caligirl85]

food looks on point you're being consistent

 

[Shrine]

nice protein and clean carbs

 

[Zyglamail]

I love what you're doing here you're making us all proud

 

[Arabian]

keep up the good work my man I love the updates

 

[BookerTNY]

workouts are simple and on point

 

[sambee38]

I love that you're building some good consistency with your training

 

[Austin316]

very proud of you man your diet and your training is consistent and on point

 

[RoySimpson]

Tuesday 22nd OCT

Todays nutrition
Breakfast: Two scoops thermowhey with skim milk and two bananas
Lunch: danish salami sandwich
Dinner: Mexican mince with cheese
1639 cals


Workout

Pectoral fly
117kg x 10
124kg x 8
131kg x 5
117kg x 10
Seated row
96kg x 10
103kg x 13
103 x 10
Iso-lateral decline press
80kg x 10
80kg x 8
80kg x 9
Fixed pulldown
110kg x 11
110kg x 11
110kg x 10
Barbell press 30kg barbells
60kg x 12
60kg x 11
60kg x 11

Cardio x treadmill 200cals setting 25 mins
Barbell press at home before bed.. I call it the night night pump
20kg barbells x 15
20kg barbells x 15
20kg barbells x 15

Question: What nuts can i add as snack if not a fan of almonds?

@Sonofand3r walnuts are a great choice!

 

[ballin2504]

Great chest day

 

[Sonofand3r]

Oct 24

morning weight 102.3

Arms

Bicep curl
74kg x 11
74 kg x 9
67kg x 10
60kg x 12

Tricep cable pushdown

31.5 kg x 16
35 kg x 10
31.5 kg x 10


Overhead cable tricep extension

28 kg x 9
28kg x 8
24.5 kg x 10

Cable bicep curl

35 kg x 10
28kg x 10
24.5 x 10

Assisted chinups

X 10
X 12
X10

Night night burn session

20kg barbells curls

X8
X8
X6
X5

todays nutrition

morning same as usual, thermowhey 2 scoops with skim milk
lunch, chicken sandwich
Dinner Lamb Kebabs
total 1751 cals
90 g carbs
238 grams protein
54 g fat

first time i hit protein target as i have a big target of 200 grams daily

 

[Sonofand3r]

Oct 25
morning weight 102.8 ( not worried about being back up one kilo as i was losing weight too fast)

Workout
Cardio 2klm walk jog sprint on treadmill

Pectoral Fly
103kg x 15
103kg x 14
103kg x 10

Incline press

40kg x 12
40kg x 12
40 kg x 10

Seated row
117kg x 15
108kg x 15
108 kg x 12

Barbell press 30kg

X12
X 11
X 11

Lat pull down

113kg X10
113 kg x 10
113 kg x 8


Dumbbell press at home before bed

20kg

X18
X17
X13

Nutrition


Breakfast two scoops of thermo whey and skim milk
Lunch chicken sandwich
Dinner mexican mince and a tortilla

total cals 1856
carbs 149 g
protein 129g
fat 78 g

the nuts did help meet fat goals i am still working on getting the balance right in my diet

still on 500 test and 25mg mk677 at night. have ordered more proviron and still taking 60mcg clen daily

nearly at the 8 week mark, will get bloods done and start anavar soon

 

[the_alcatraz]

Oct 24

morning weight 102.3

Arms

Bicep curl
74kg x 11
74 kg x 9
67kg x 10
60kg x 12

Tricep cable pushdown

31.5 kg x 16
35 kg x 10
31.5 kg x 10


Overhead cable tricep extension

28 kg x 9
28kg x 8
24.5 kg x 10

Cable bicep curl

35 kg x 10
28kg x 10
24.5 x 10

Assisted chinups

X 10
X 12
X10

Night night burn session

20kg barbells curls

X8
X8
X6
X5

todays nutrition

morning same as usual, thermowhey 2 scoops with skim milk
lunch, chicken sandwich
Dinner Lamb Kebabs
total 1751 cals
90 g carbs
238 grams protein
54 g fat

first time i hit protein target as i have a big target of 200 grams daily

Oct 25
morning weight 102.8 ( not worried about being back up one kilo as i was losing weight too fast)

Workout
Cardio 2klm walk jog sprint on treadmill

Pectoral Fly
103kg x 15
103kg x 14
103kg x 10

Incline press

40kg x 12
40kg x 12
40 kg x 10

Seated row
117kg x 15
108kg x 15
108 kg x 12

Barbell press 30kg

X12
X 11
X 11

Lat pull down

113kg X10
113 kg x 10
113 kg x 8


Dumbbell press at home before bed

20kg

X18
X17
X13

Nutrition


Breakfast two scoops of thermo whey and skim milk
Lunch chicken sandwich
Dinner mexican mince and a tortilla

total cals 1856
carbs 149 g
protein 129g
fat 78 g

the nuts did help meet fat goals i am still working on getting the balance right in my diet

still on 500 test and 25mg mk677 at night. have ordered more proviron and still taking 60mcg clen daily

nearly at the 8 week mark, will get bloods done and start anavar soon

lamb looks hella nice bro @Sonofand3r pumping the big volume

anavar we gotta go at it hit it

 

[Tiger Salman Khan]

Oct 25
morning weight 102.8 ( not worried about being back up one kilo as i was losing weight too fast)

Workout
Cardio 2klm walk jog sprint on treadmill

Pectoral Fly
103kg x 15
103kg x 14
103kg x 10

Incline press

40kg x 12
40kg x 12
40 kg x 10

Seated row
117kg x 15
108kg x 15
108 kg x 12

Barbell press 30kg

X12
X 11
X 11

Lat pull down

113kg X10
113 kg x 10
113 kg x 8


Dumbbell press at home before bed

20kg

X18
X17
X13

Nutrition


Breakfast two scoops of thermo whey and skim milk
Lunch chicken sandwich
Dinner mexican mince and a tortilla

total cals 1856
carbs 149 g
protein 129g
fat 78 g

the nuts did help meet fat goals i am still working on getting the balance right in my diet

still on 500 test and 25mg mk677 at night. have ordered more proviron and still taking 60mcg clen daily

nearly at the 8 week mark, will get bloods done and start anavar soon

@Sonofand3r Good updates on the log........

 

[Noah Wixx]

Workout looks super solid.

 

[Sonofand3r]

lamb looks hella nice bro @Sonofand3r pumping the big volume

anavar we gotta go at it hit it

next week im on the second half (last 8 weeks) meaning time for anavar

 

[Sonofand3r]

OCT 26

morning weigh in 102.9

Arm day, found this arm workout online, gave me the biggest arm pump ever

Tricep cable pushdown (straight bar)
All sets to failure

38kg x 12
38kg x 12
38kg x 10

Tricep cable pushdown (rope)

33.75 kg x 13
33.75 kg x 11
33.75 kg x 10

Wide grip tricep pushdown superset
31.25kg x 12
31.25kg x 12
31.25kg x 11


with cross cable tricep extension

8.75kg x 8
6.25 kg x 10
6.25 kg x 10

Dumbbell bicep curls

15kg x 18
17.5kg x 15
17.5kg x 10

One arm preacher curls

32kg x 11 each arm
32kg x 10
32kg x 10


Standard preacher curls

50kg x 10
40kg x 12
40kg x 10


1627 calories today, seems i have a bit of plateau happening might need to increase calories for a couple days

 

[Sonofand3r]

27 Oct

27 OCT

morning weight 102.7

chest day, was cut short due to shoulder pain

Incline bench press

30kg x 18
50kg x 9
50kg x 12
50kg x 9
50kg x 9

Incline chest press
50kg x 9
50kg x 10
50kg x 9
50kg x 5

Pec deck fly
103kg x 14
103kg x 10
103kg x 9

todays nutrition just on 2000 calories

will need to work harder next week to get past this platau

 

[Sonofand3r]

28 OCT

morning weigh in 102.7

Seated leg press

195kg x 15
195kg x 12
195kg x 13
195kg x 12
195kg x 12

Leg extension
68kg x 15
68kg x 11
68kg x 10
68kg x 10


Leg curls

76kg x 15
76kg x 15
76kg x 13

Kneeling cable crunch
50kg x 15
50kg x 15
50kg x 15
50kg x 15


Machine ab press

55kg x 10
55kg x 10
55kg x 8

Cardio: 2klm walk, run and sprint

nutrition was just on 1741 macros attached

 

[MUSTANG_18]

OCT 26

morning weigh in 102.9

Arm day, found this arm workout online, gave me the biggest arm pump ever

Tricep cable pushdown (straight bar)
All sets to failure

38kg x 12
38kg x 12
38kg x 10

Tricep cable pushdown (rope)

33.75 kg x 13
33.75 kg x 11
33.75 kg x 10

Wide grip tricep pushdown superset
31.25kg x 12
31.25kg x 12
31.25kg x 11


with cross cable tricep extension

8.75kg x 8
6.25 kg x 10
6.25 kg x 10

Dumbbell bicep curls

15kg x 18
17.5kg x 15
17.5kg x 10

One arm preacher curls

32kg x 11 each arm
32kg x 10
32kg x 10


Standard preacher curls

50kg x 10
40kg x 12
40kg x 10


1627 calories today, seems i have a bit of plateau happening might need to increase calories for a couple days

27 Oct

27 OCT

morning weight 102.7

chest day, was cut short due to shoulder pain

Incline bench press

30kg x 18
50kg x 9
50kg x 12
50kg x 9
50kg x 9

Incline chest press
50kg x 9
50kg x 10
50kg x 9
50kg x 5

Pec deck fly
103kg x 14
103kg x 10
103kg x 9

todays nutrition just on 2000 calories

will need to work harder next week to get past this platau

28 OCT

morning weigh in 102.7

Seated leg press

195kg x 15
195kg x 12
195kg x 13
195kg x 12
195kg x 12

Leg extension
68kg x 15
68kg x 11
68kg x 10
68kg x 10


Leg curls

76kg x 15
76kg x 15
76kg x 13

Kneeling cable crunch
50kg x 15
50kg x 15
50kg x 15
50kg x 15


Machine ab press

55kg x 10
55kg x 10
55kg x 8

Cardio: 2klm walk, run and sprint

nutrition was just on 1741 macros attached

@Sonofand3r macros look good very powa but protein has to go to 220+ if you can

 

[stevesmi]

nice workout man very impressive

 

[SteveMobsterG]

That leg press one of those selectorized kind? If so I dislike them

 

[ceo]

Bros you making me hungry with those food pictures

 

[ROIDDERS]

yeah food looks terrific thanks for posting it

 

[chesty]

I'm gonna make me a similar meal tonight

 

[Ulter]

great job on this training you're doing great

 

[e2]

the protein looks fantastic keep it up

 

[2Thick]

looking forward to seeing your next update

 

[Vadim Fedorov]

keep up the good work man we really appreciate your hard work on this

 

[wootoom]

nice volume on the training a lot of good things happening

 

[RoySimpson]

28 OCT

morning weigh in 102.7

Seated leg press

195kg x 15
195kg x 12
195kg x 13
195kg x 12
195kg x 12

Leg extension
68kg x 15
68kg x 11
68kg x 10
68kg x 10


Leg curls

76kg x 15
76kg x 15
76kg x 13

Kneeling cable crunch
50kg x 15
50kg x 15
50kg x 15
50kg x 15


Machine ab press

55kg x 10
55kg x 10
55kg x 8

Cardio: 2klm walk, run and sprint

nutrition was just on 1741 macros attached

@Sonofand3r solid work here bro!

 

[ballin2504]

Great training man!

 

[Sonofand3r]

That leg press one of those selectorized kind? If so I dislike them

its the style where you move the pin in the plates, im maxing it out so will probably change to the other style soon

 

[Sonofand3r]

Oct 29
Morning weight 102.9

2klm cardio walk run sprint

Chest...

Incline bench
60kg x 10
50kg x 15
50kg x 14
50kg x 12
50kg x 11

Iso lateral bench

40kg x 10
40kg x 10
40kg x 17
40kg x 14

Pectoral fly

110kg x 10
96kg x 10
96kg x 10
96kg x 8

Cable fly

23kg x 15
23kg x 16
18kg x 15
18kg x 17
18kg x 15

todays nutrition

i just found konjac noodles and made a huge chicken noodle dish that only had 300 cals
still on clen but not losing weight lately maybe due to sleep issues and working at night which is breaking up my sleep

 

[Tiger Salman Khan]

Oct 29
Morning weight 102.9

2klm cardio walk run sprint

Chest...

Incline bench
60kg x 10
50kg x 15
50kg x 14
50kg x 12
50kg x 11

Iso lateral bench

40kg x 10
40kg x 10
40kg x 17
40kg x 14

Pectoral fly

110kg x 10
96kg x 10
96kg x 10
96kg x 8

Cable fly

23kg x 15
23kg x 16
18kg x 15
18kg x 17
18kg x 15

todays nutrition

i just found konjac noodles and made a huge chicken noodle dish that only had 300 cals
still on clen but not losing weight lately maybe due to sleep issues and working at night which is breaking up my sleep

@Sonofand3r meditation will help you with sleep.........

 

[MUSTANG_18]

Oct 29
Morning weight 102.9

2klm cardio walk run sprint

Chest...

Incline bench
60kg x 10
50kg x 15
50kg x 14
50kg x 12
50kg x 11

Iso lateral bench

40kg x 10
40kg x 10
40kg x 17
40kg x 14

Pectoral fly

110kg x 10
96kg x 10
96kg x 10
96kg x 8

Cable fly

23kg x 15
23kg x 16
18kg x 15
18kg x 17
18kg x 15

todays nutrition

i just found konjac noodles and made a huge chicken noodle dish that only had 300 cals
still on clen but not losing weight lately maybe due to sleep issues and working at night which is breaking up my sleep

oh nice i like konjac noodles @Sonofand3r BUT warning if you eat too many it blocks your digestion
so eat slow

 

[Sonofand3r]

Mon 4th Nov

weigh in 103.0

Seated leg press

195kg x 15
195kg x 12
195kg x 13
195kg x 12
195kg x 12

Leg extension
68kg x 15
68kg x 11
68kg x 10
68kg x 10


Leg curls

76kg x 15
76kg x 15
76kg x 13

Kneeling cable crunch
50kg x 15
50kg x 15
50kg x 15
50kg x 15


Machine ab press

55kg x 10
55kg x 10
55kg x 8

Cardio: 2klm walk, run and sprint

still stuck at a plateau but feeling strong, maybe theres some calories im missing.
will increase calories to 2000 for this week and will have difficulty tracking as i am headed away for work and it will be on a boat and sometimes hotels but its only 9 days, will do push ups and body weight reps and try to focus on eating m,ainly protein.

 

[Sonofand3r]

Straight bar tricep pushdown
33.75kg x 20
36.25kg x 16
36.25kg x 13
33.75kg x 13

Rope tricep pushdown
33.76kg x 11
31.25kg x 14
31.25kg x 14
28.75kg x 10

Wide grip tricep pushdown (flat bar) superset cable crossover

26.25kg x 19 6.25kg x 11
28.75kg x 28 6.25kg x 13
31.25kg x 18 6.26kg x 13
31.25kg x 19 6.25kg x 12

Dumbbell curls
15kg x 15
17.5kg x 10
17.5kg x 12
17.5kg x 10

Preacher curls
53kg x 12
53kg x 15
53kg x 15
53kg x 10

last workout before heading off for work tried for 2000 calories and my main focus on protein at the moment and getting 220grams every day

today was the last day of the first half of cycle, and my proviron arrived from gearmaniac today also, anavar cycle for the last 8 weeks starts tomorrow

check in later this week

 

[the_alcatraz]

Mon 4th Nov

weigh in 103.0

Seated leg press

195kg x 15
195kg x 12
195kg x 13
195kg x 12
195kg x 12

Leg extension
68kg x 15
68kg x 11
68kg x 10
68kg x 10


Leg curls

76kg x 15
76kg x 15
76kg x 13

Kneeling cable crunch
50kg x 15
50kg x 15
50kg x 15
50kg x 15


Machine ab press

55kg x 10
55kg x 10
55kg x 8

Cardio: 2klm walk, run and sprint

still stuck at a plateau but feeling strong, maybe theres some calories im missing.
will increase calories to 2000 for this week and will have difficulty tracking as i am headed away for work and it will be on a boat and sometimes hotels but its only 9 days, will do push ups and body weight reps and try to focus on eating m,ainly protein.

Straight bar tricep pushdown
33.75kg x 20
36.25kg x 16
36.25kg x 13
33.75kg x 13

Rope tricep pushdown
33.76kg x 11
31.25kg x 14
31.25kg x 14
28.75kg x 10

Wide grip tricep pushdown (flat bar) superset cable crossover

26.25kg x 19 6.25kg x 11
28.75kg x 28 6.25kg x 13
31.25kg x 18 6.26kg x 13
31.25kg x 19 6.25kg x 12

Dumbbell curls
15kg x 15
17.5kg x 10
17.5kg x 12
17.5kg x 10

Preacher curls
53kg x 12
53kg x 15
53kg x 15
53kg x 10

last workout before heading off for work tried for 2000 calories and my main focus on protein at the moment and getting 220grams every day

today was the last day of the first half of cycle, and my proviron arrived from gearmaniac today also, anavar cycle for the last 8 weeks starts tomorrow

check in later this week

@Sonofand3r you on top here bro high weights

 

[stevesmi]

some nice mix of workouts

 

[SteveMobsterG]

Workout looks good.

 

[Austin316]

good job on the cardio

 

[sambee38]

looks like you put a nice feel together I like it

 

[BookerTNY]

those noodles look really good I'm getting hungry

 

[BookerTNY]

nice leg day you put together on a Monday

 

[Arabian]

good job man I like that you hit your abs as well