Approved Log Testosterone masteron winstrol cycle Log

[Sun_Tzu]

Introduction – Rise from the Ashes

First off—massive thanks to Elite Fitness for providing this platform, and to those who’ve allowed me the space to log here. Big shoutout to KAOS Labs for supplying the gasoline that’s about to ignite this next chapter.

Until mid-last year, I was deep in the powerlifting game. What started as a short break ended up dragging into a six-month hiatus. Too many strategic battles left me burnt out, mentally exhausted, and feeling like a deflated Sun Tzu.

This log is the story of my comeback—the return from being a slack c***, the rebirth of discipline, and the relentless mission to rebuild what I stepped away from. Because let’s face it—no one cared who I was until I picked up the vial.

If you’re here to follow or support the journey, just know I appreciate you. Keeping my head down in powerlifting and the gym has really conditioned my overall well-being and kept me from making some pretty stupid choices.

Previous Cycle:

• HGH (5IU nightly) – Hybrid Labs

• Test E (600mg weekly) – Apex

• Primobolan (400mg weekly) – Apex

Upcoming Cycle:

• Test

• Masteron

• Stanozolol (Stana)

• Proviron

All supported by @Kaos Labs.

I’m ready to get the hunger back—and dominate the gym like I never left. Let’s eat.

 

[KAOS Anabolics]

Such a Honor to be taking the wise and great Sun Tzu back to the next level

Looking forward too this log brother

The story and the comeback is going to be epic!

 

[the_alcatraz]

welcome to the EF family! this is your log bro or just intro?
please get multiple pics up for this log thanks

 

[Sun_Tzu]

welcome to the EF family! this is your log bro or just intro?
please get multiple pics up for this log thanks

It was an introduction to my log brother, but as you can see, my nerves got the better of me, and I forgot to include “Training Log” in the title.

I’m unable to edit this now. What’s the workaround?

Yes I will get some photos up!

 

[Sun_Tzu]

The merchandise has arrived, which means it’s time to showtime!

I want to give a huge shoutout to @KAOS Anabolics .

The packaging is incredible, and the holograms always catch my eye. The potions look just as juicy as ever.

Check it out!

 

[Sun_Tzu]

 

[jerseyshoremuscle]

The cycle is a nice stack. You will get ripped from those compounds.

 

[the_alcatraz]

It was an introduction to my log brother, but as you can see, my nerves got the better of me, and I forgot to include “Training Log” in the title.

I’m unable to edit this now. What’s the workaround?

Yes I will get some photos up!

start by adding pics of you face blurred and updated pics and training bro

 

[KAOS Anabolics]

start by adding pics of you face blurred and updated pics and training bro

Show us that base brother remember to blurred face and any tatts etc.

Let's get this transformation happening, glory days are upon you son!

Also
Training & diet I can send some templates some of our other loggers are using

 

[abolone]

nice bro, the lube in the background LoL!!


it'll be put to use 100% once you do some of that proviron

enjoy my brother!

 

[KAOS Anabolics]

nice bro, the lube in the background LoL!!


it'll be put to use 100% once you do some of that proviron

enjoy my brother!

Orals work best suppository for absorption, so we throw in lube.

He wasn't too keen on a vial of spit lol

Kids are getting soft these days...

 

[the_alcatraz]

Show us that base brother remember to blurred face and any tatts etc.

Let's get this transformation happening, glory days are upon you son!

Also
Training & diet I can send some templates some of our other loggers are using

There is still no pics here bro so cant approve the log

 

[Sun_Tzu]

 

[Sun_Tzu]

Training Log – Day One

Cardio:
• Running: 5km moderate pace

Performance Stack:
• Test E: 500mg/week (2x 250mg PW)
• Masteron (Mast): 200mg/week (2x 100mg PW)
• Ment: 70mg/week (10mg ED)
• HGH: 5 IU at bedtime

Workout – Legs & Core:
1. Smith Machine Bulgarian Split Squat
• 3 sets of 8 reps @ 25kg (60% 1RM each leg)
2. Single Leg Extension Machine
• 3 sets of 12 reps each leg
3. Calf Raise on Leg Press
• 3 sets of 12 reps
4. Seated Hamstring Curl Machine
• 3 sets of 12 reps
5. Alternating Cable Crunch & Oblique Crunch
• 3 sets of 15 reps per side

Notes:
• Felt strong throughout session. Split squats had good stability.
• Slight tightness post calf raises, stretching needed.
• Energy levels steady; no crash post-cardio or mid-lift.

 

[Sun_Tzu]

Training Log – Day Two


Workout – Upper (Push Focus):

1. Barbell Seated Military Press
   • 3 sets of 8 reps @ 45kg (approx. 80% 1RM)
2. Cable Lateral Raise
   • 3 sets of 15 reps @ 5kg
3. Cable Rope Bicep Curl
   • 3 sets of 15 reps @ 15kg
4. Bicep Curl Machine
   • 3 sets of 12 reps @ 22.5kg
5. Cable Rear Delt Fly
   • 3 sets of 15 reps (bodyweight focus / form strict)

Notes:


• Shoulders felt solid under load, minimal fatigue.


• Pumps were strong, especially during bicep supersets.


• Ment noticeably elevated energy pre-lift, no PIP or lethargy.

 

[the_alcatraz]

View attachment 152683View attachment 152686View attachment 152687

Training Log – Day One

Cardio:
• Running: 5km moderate pace

Performance Stack:
• Test E: 500mg/week (2x 250mg PW)
• Masteron (Mast): 200mg/week (2x 100mg PW)
• Ment: 70mg/week (10mg ED)
• HGH: 5 IU at bedtime

Workout – Legs & Core:
1. Smith Machine Bulgarian Split Squat
• 3 sets of 8 reps @ 25kg (60% 1RM each leg)
2. Single Leg Extension Machine
• 3 sets of 12 reps each leg
3. Calf Raise on Leg Press
• 3 sets of 12 reps
4. Seated Hamstring Curl Machine
• 3 sets of 12 reps
5. Alternating Cable Crunch & Oblique Crunch
• 3 sets of 15 reps per side

Notes:
• Felt strong throughout session. Split squats had good stability.
• Slight tightness post calf raises, stretching needed.
• Energy levels steady; no crash post-cardio or mid-lift.

Training Log – Day Two


Workout – Upper (Push Focus):

1. Barbell Seated Military Press
   • 3 sets of 8 reps @ 45kg (approx. 80% 1RM)
2. Cable Lateral Raise
   • 3 sets of 15 reps @ 5kg
3. Cable Rope Bicep Curl
   • 3 sets of 15 reps @ 15kg
4. Bicep Curl Machine
   • 3 sets of 12 reps @ 22.5kg
5. Cable Rear Delt Fly
   • 3 sets of 15 reps (bodyweight focus / form strict)

Notes:


• Shoulders felt solid under load, minimal fatigue.


• Pumps were strong, especially during bicep supersets.


• Ment noticeably elevated energy pre-lift, no PIP or lethargy.

@Sun_Tzu log approved
you looking good bro thick and massive
nice training updates i do think military press go lower on the weights you dont want to tax your shoulders 80% better 30-40 less injuries

share foods and nutrition please

 

[stevesmi]

View attachment 152683View attachment 152686View attachment 152687

@Sun_Tzu Looking really solid. You are a big dude and you got some good muscle on your frame. I bet you you have a ton of muscle if you did a test.

 

[BodyMonster34]

Training Log – Day Two


Workout – Upper (Push Focus):

1. Barbell Seated Military Press
   • 3 sets of 8 reps @ 45kg (approx. 80% 1RM)
2. Cable Lateral Raise
   • 3 sets of 15 reps @ 5kg
3. Cable Rope Bicep Curl
   • 3 sets of 15 reps @ 15kg
4. Bicep Curl Machine
   • 3 sets of 12 reps @ 22.5kg
5. Cable Rear Delt Fly
   • 3 sets of 15 reps (bodyweight focus / form strict)

Notes:


• Shoulders felt solid under load, minimal fatigue.


• Pumps were strong, especially during bicep supersets.


• Ment noticeably elevated energy pre-lift, no PIP or lethargy.

@Sun_Tzu Bro, good to see you back. Posting, we missed. You regular updates should be coming.. you taking MENT?

 

[ceo]

Training Log – Day Two


Workout – Upper (Push Focus):

1. Barbell Seated Military Press
   • 3 sets of 8 reps @ 45kg (approx. 80% 1RM)
2. Cable Lateral Raise
   • 3 sets of 15 reps @ 5kg
3. Cable Rope Bicep Curl
   • 3 sets of 15 reps @ 15kg
4. Bicep Curl Machine
   • 3 sets of 12 reps @ 22.5kg
5. Cable Rear Delt Fly
   • 3 sets of 15 reps (bodyweight focus / form strict)

Notes:


• Shoulders felt solid under load, minimal fatigue.


• Pumps were strong, especially during bicep supersets.


• Ment noticeably elevated energy pre-lift, no PIP or lethargy.

@Sun_Tzu bros you are amazing. workout is solid. good no PIP or lethargy.

Very good signs all around.

 

[ROIDDERS]

Training Log – Day Two


Workout – Upper (Push Focus):

1. Barbell Seated Military Press
   • 3 sets of 8 reps @ 45kg (approx. 80% 1RM)
2. Cable Lateral Raise
   • 3 sets of 15 reps @ 5kg
3. Cable Rope Bicep Curl
   • 3 sets of 15 reps @ 15kg
4. Bicep Curl Machine
   • 3 sets of 12 reps @ 22.5kg
5. Cable Rear Delt Fly
   • 3 sets of 15 reps (bodyweight focus / form strict)

Notes:


• Shoulders felt solid under load, minimal fatigue.


• Pumps were strong, especially during bicep supersets.


• Ment noticeably elevated energy pre-lift, no PIP or lethargy.

@Sun_Tzu Wow, this is some really hardcore training.

Seated military presses are some of the toughest workouts really does a great job of strengthening the shoulders.

 

[SteveMobsterG]

Proper labels for an Oz product line

 

[Ulter]

View attachment 152683View attachment 152686View attachment 152687

@Sun_Tzu Great to see an update out of you.

You got a huge physique, man. Your pictures, don't match your original avatar at all.

Never imagined you would be such a big dude.

 

[2Thick]

View attachment 152683View attachment 152686View attachment 152687

@Sun_Tzu Nice job, man. Try and keep some consistency to this log. It really helps yourself but it also helps others as well.

 

[Noah Wixx]

Proviron is amazing

 

[Sun_Tzu]

Training Log – Day Three

Workout: Upper Day 2

1. Barbell Incline Bench Press – 3 sets of 8 reps at 67% 1RM (approx. 73.75kg)
2. Dumbbell Bench Press – 3 sets of 8 reps at 64% 1RM
3. Dumbbell Incline Row – 3 sets of 12 reps
4. Cable Lying Upright Row – 3 sets of 12 reps
5. Cable Rope Overhead Tricep Extension – 4 sets of 15 reps

Nutrition Plan

Breakfast

• 6 Poached Eggs
  • Calories: ~450 kcal
  • Protein: ~38g
  • Fats: ~32g
  • Carbs: ~200g

Lunch

• 2 Tins of Tuna (approx. 300g drained)
• 1 Cup Cooked White Rice
  • Calories: ~500 kcal
  • Protein: ~60g
  • Fats: ~5g
  • Carbs: ~40g

Dinner

• 2 Chicken Breasts (~300g)
• 1 Cup Steamed Broccoli
• 1 Medium Potato (boiled)
  • Calories: ~600 kcal
  • Protein: ~55g
  • Fats: ~10g
  • Carbs: ~45g

Lads I’ll be honest food during the week on site isn’t my speciality

Weekends I normally get custom meals to support me which I may start taking to site for the week to maximise the impact

 

[Sun_Tzu]

Somethings making the big dawg sweat

 

[Sun_Tzu]

@Sun_Tzu Great to see an update out of you.

You got a huge physique, man. Your pictures, don't match your original avatar at all.

Never imagined you would be such a big dude.

Thank you my bro - always room to get bigger.

Super keen to get into this cycle and transform, I’ve always power lifted so keen to mix this program up.

 

[Sun_Tzu]

Proper labels for an Oz product line

Honestly stoked to be able to log for this Lab, the man behind the scenes has been a great sponsor @KAOS Anabolics

 

[Ulter]

Thank you my bro - always room to get bigger.

Super keen to get into this cycle and transform, I’ve always power lifted so keen to mix this program up.

@Sun_Tzu Power lifting is a great sport for sure. I think a lot of us really love it.

It's my bread and butter as well.

 

[25homes]

Should be good run

 

[ballin2504]

Introduction – Rise from the Ashes

First off—massive thanks to Elite Fitness for providing this platform, and to those who’ve allowed me the space to log here. Big shoutout to KAOS Labs for supplying the gasoline that’s about to ignite this next chapter.

Until mid-last year, I was deep in the powerlifting game. What started as a short break ended up dragging into a six-month hiatus. Too many strategic battles left me burnt out, mentally exhausted, and feeling like a deflated Sun Tzu.

This log is the story of my comeback—the return from being a slack c***, the rebirth of discipline, and the relentless mission to rebuild what I stepped away from. Because let’s face it—no one cared who I was until I picked up the vial.

If you’re here to follow or support the journey, just know I appreciate you. Keeping my head down in powerlifting and the gym has really conditioned my overall well-being and kept me from making some pretty stupid choices.

Previous Cycle:

• HGH (5IU nightly) – Hybrid Labs

• Test E (600mg weekly) – Apex

• Primobolan (400mg weekly) – Apex

Upcoming Cycle:

• Test

• Masteron

• Stanozolol (Stana)

• Proviron

All supported by @Kaos Labs.

I’m ready to get the hunger back—and dominate the gym like I never left. Let’s eat.

@Sun_Tzu i like the previous cycle and the upcoming. Should make good gains

 

[Tiger Salman Khan]

Somethings making the big dawg sweat
View attachment 152807

@Sun_Tzu Looking big and strong.....good pic bro........

 

[the_alcatraz]

Training Log – Day Three

Workout: Upper Day 2

1. Barbell Incline Bench Press – 3 sets of 8 reps at 67% 1RM (approx. 73.75kg)
2. Dumbbell Bench Press – 3 sets of 8 reps at 64% 1RM
3. Dumbbell Incline Row – 3 sets of 12 reps
4. Cable Lying Upright Row – 3 sets of 12 reps
5. Cable Rope Overhead Tricep Extension – 4 sets of 15 reps

Nutrition Plan

Breakfast

• 6 Poached Eggs
  • Calories: ~450 kcal
  • Protein: ~38g
  • Fats: ~32g
  • Carbs: ~200g

Lunch

• 2 Tins of Tuna (approx. 300g drained)
• 1 Cup Cooked White Rice
  • Calories: ~500 kcal
  • Protein: ~60g
  • Fats: ~5g
  • Carbs: ~40g

Dinner

• 2 Chicken Breasts (~300g)
• 1 Cup Steamed Broccoli
• 1 Medium Potato (boiled)
  • Calories: ~600 kcal
  • Protein: ~55g
  • Fats: ~10g
  • Carbs: ~45g

Lads I’ll be honest food during the week on site isn’t my speciality

Weekends I normally get custom meals to support me which I may start taking to site for the week to maximise the impact

@Sun_Tzu custom meals bro? you mean like you pre buy the meals where?

 

[the_alcatraz]

Somethings making the big dawg sweat
View attachment 152807

big arm there bro and i see that quad popping hard

 

[Sun_Tzu]

@Sun_Tzu custom meals bro? you mean like you pre buy the meals where?

Yeah there not a mass produce muscle meal company, which is great because they switch up the menu regularly.

I get the 450g pre made meals which are nitrogen sealed to keep them fresh.

I’ll post some up tommorow and show the the macros within.

 

[the_alcatraz]

Yeah there not a mass produce muscle meal company, which is great because they switch up the menu regularly.

I get the 450g pre made meals which are nitrogen sealed to keep them fresh.

I’ll post some up tommorow and show the the macros within.

thats great, meal prep bro we got chicken pound in the usa for that but all chicken
post some of the pics waiting on it @Sun_Tzu

 

[abolone]

Nice log man!

team @KAOS Anabolics ftw my brother!

 

[Sun_Tzu]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week

 

[Sun_Tzu]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931

 

[KAOS Anabolics]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

There great bro

Makes life easy

 

[MUSTANG_18]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

nice dude i didnt know you got those meals there
perfect to cut or bulk depends on how much you use

how your training going?

 

[Noah Wixx]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

Those meals look awesome!

 

[stevesmi]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

@Sun_Tzu Looking really good man. Keep up the good work. That is a sensational food selection.

 

[BodyMonster34]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

@Sun_Tzu Bro, that look really good. I like the red meat cooked medium rare. Needs to have some blood.

 

[SteveMobsterG]

Food looks great

 

[ceo]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

@Sun_Tzu bros all in with this food. look good. salad next to steak the best

 

[ROIDDERS]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

@Sun_Tzu nice job on this. red meat is looking good.

 

[Ulter]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

@Sun_Tzu meal looks solid. that steak looks cooked perfect

I like that side salad as well, just be careful with those sauces.

 

[2Thick]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

@Sun_Tzu Great job on. This consistency is key, especially the way you give yourself proper nutrition.

 

[RoySimpson]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

@Sun_Tzu simple but effective!

 

[ballin2504]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

@Sun_Tzu those meals do look good man. Making me hungry

 

[25homes]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

Looks good

 

[Tiger Salman Khan]

These are the meals I was referring too on average I have 4 a day on Saturday and Sunday need to be consistent throughout the week View attachment 152931View attachment 152934

@Sun_Tzu Meal looks nice.....

 

[abolone]

yum.

 

[Sun_Tzu]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

 

[Sun_Tzu]

I had to stop with the ment , fuck me gents it is some powerful stuff I was loving the accelerated strength gains but I didn’t appropriately dose the AI so it’s taken around 9 days for me to get E2 Under control in my left titty.

I really want to presume taking it at 10mg pd any suggestions ?

 

[the_alcatraz]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

I had to stop with the ment , fuck me gents it is some powerful stuff I was loving the accelerated strength gains but I didn’t appropriately dose the AI so it’s taken around 9 days for me to get E2 Under control in my left titty.

I really want to presume taking it at 10mg pd any suggestions ?

ment can be a hit or miss bro i aint suprrised
10mgs pd? ed you mean and what ai?

trianing why all days at once bro? upadte more often please @Sun_Tzu

 

[Sun_Tzu]

ment can be a hit or miss bro i aint suprrised
10mgs pd? ed you mean and what ai?

trianing why all days at once bro? upadte more often please @Sun_Tzu

I have a lot of commitments, mate. I have some big days and barely get any time for myself.

That’s why I’m posting this combination. I’ll try to post daily, but my lifestyle in general doesn’t have much interaction with social platforms.

10 mgs of ment first thing in the morning everyday I was only taking arimidex on Monday and Thursday 1 mg.

 

[the_alcatraz]

I have a lot of commitments, mate. I have some big days and barely get any time for myself.

That’s why I’m posting this combination. I’ll try to post daily, but my lifestyle in general doesn’t have much interaction with social platforms.

10 mgs of ment first thing in the morning everyday I was only taking arimidex on Monday and Thursday 1 mg.

Try to do at least 2-3 times per week bro thats a log minimum

 

[Sun_Tzu]

Definitely feeling the Kaos now @KAOS Anabolics

Get amongst it gentleman

 

[the_alcatraz]

Definitely feeling the Kaos now @KAOS Anabolics

Get amongst it gentleman
View attachment 153140

you look thick bro growing!

 

[Sun_Tzu]

you look thick bro growing!

Thank you bro looking forward to mixing up the program now and building on it

 

[stevesmi]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

@Sun_Tzu You are amazing. I love the different exercises you're doing here. You're showing a lot of Versatility.

 

[BodyMonster34]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

@Sun_Tzu Bro, this another good workout from. You you starting to get on a little roll now.

 

[ceo]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

@Sun_Tzu bros nice work on this.
I like how you finish out with Russian Twists. Lots of good exercises. We don't see too often.

 

[Sun_Tzu]

@Sun_Tzu bros nice work on this.
I like how you finish out with Russian Twists. Lots of good exercises. We don't see too often.

Thanks @ceo.

My coach is old school, but I told him where my areas of opportunity are. Really need to to strengthen my core if I aim to powerlifting again. Russian twists get me good.

He models the plan I execute it.

Let’s keep it moving

 

[SteveMobsterG]

A lot of what many call commitments are choices. You chose to do them

 

[abolone]

Nice update brother !

 

[ROIDDERS]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

@Sun_Tzu Great job on this workout, you're doing a lot of good exercises. Seems like you're really doing some Mobility work.

 

[Ulter]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

@Sun_Tzu You're looking really nice on this. I like the Romanian deadlift and I like the single leg pressing.

 

[2Thick]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

@Sun_Tzu Excellent job on this update, man. I like the different exercises you're doing. You're keeping things on point.

 

[Noah Wixx]

I had to stop with the ment , fuck me gents it is some powerful stuff I was loving the accelerated strength gains but I didn’t appropriately dose the AI so it’s taken around 9 days for me to get E2 Under control in my left titty.

I really want to presume taking it at 10mg pd any suggestions ?

Ment is a nasty one with tons of sides, one reason why i wont try it, shit is potent

 

[RoySimpson]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

@Sun_Tzu very solid work here bro!

 

[KAOS Anabolics]

Ment is a nasty one with tons of sides, one reason why i wont try it, shit is potent

With proper protocols and E2 mamanagement in place

It's a great compound run short cycles for with great results along side Mast, Primo and normal protocols of blood work.

Great work @Sun_Tzu the "Fire rises brother" Baine voice.

 

[MUSTANG_18]

With proper protocols and E2 mamanagement in place

It's a great compound run short cycles for with great results along side Mast, Primo and normal protocols of blood work.

Great work @Sun_Tzu the "Fire rises brother" Baine voice.

I agree the proper e2 management is going to be the switch on this one dude

 

[ceo]

Thanks @ceo.

My coach is old school, but I told him where my areas of opportunity are. Really need to to strengthen my core if I aim to powerlifting again. Russian twists get me good.

He models the plan I execute it.

Let’s keep it moving

@Sun_Tzu Up Bros your smart coach knows what he doing.

 

[ballin2504]

Day 1 – Upper Day 1

Barbell Seated Military Press

3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.

Cable Lateral Raise

1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.

Cable Rope Bicep Curl

3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.

Bicep Curl Machine

3 x 12 — Focused on slow negatives. Clean reps with full range.

Cable Rear Delt Fly

3 x 15 — Light but effective. Rear delts lit up, maintained form.


Day 2 – Lower Day 1

Smith Machine Bulgarian Split Squat

3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.

Single Leg Leg Extension Machine

3 x 12 — Isolation was on point. Controlled tempo.

Calf Raise on Leg Press

3 x 12 — Squeeze at the top. Avoided bouncing reps.

Seated Hamstring Curl Machine

3 x 12 — Smooth curl with full stretch. Hamstrings responsive.

Alternating Cable Crunch & Oblique Crunch

3 x 15 each — Obliques and core worked. Good rhythm maintained.

Day 3 – Upper Day 2

Barbell Incline Bench Press

3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.

Dumbbell Bench Press

3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.

Dumbbell Incline Row

3 x 12 — Back tight, good squeeze at top.

Cable Lying Upright Row

3 x 12 — Lateral delts targeted well.

Cable Rope Overhead Tricep Extension

4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.














Day 4 – Lower Day 2

Barbell Romanian Deadlift

3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.

Barbell Hip Thrust on Floor

3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.

Single Leg Press

3 x 8 — Controlled push. Good knee tracking.

Smith Machine Calf Raise

3 x 12 — Full range with pause at top. Nice burn.

Russian Twist

3 x 12 each side — Braced core, rotational power strong.

@Sun_Tzu nice training man. Love the volume!

 

[Sun_Tzu]

Training Log – Lower Day 1
Date: Monday, May 5
Session Type: Lower Body + Core
Mood: Focused, dialed in, legs felt fresh
Notes: Overall really solid session – felt strong and steady throughout.


1. Barbell Romanian Deadlift

3 sets of 8 reps @ 96.75 kg (69% 1RM)

• Felt strong on these today – good stretch through the hammies and solid hip drive. Controlled tempo helped lock in form.

2. Barbell Hip Thrust on Floor

• 3 sets of 8 reps @ 60% 1RM
• Glutes were firing properly – hit full lockout each rep. Weight felt comfortable but challenging by the last few reps of each set.

3. Single Leg Press

• 3 sets of 8 reps (each leg)
• Bit of a burn in the quads – had to really focus on keeping balance and controlled movement. Definitely felt the unilateral difference between legs.

4. Smith Machine Calf Raise

• 3 sets of 12 reps
• Calves were pumped. Focused on slow eccentric and strong peak contraction. Range of motion felt great – might increase reps or weight next time.

5. Russian Twist

• 3 sets of 12 reps (each side)
• Core was engaged the whole time. Kept the movement tight and controlled. Good finisher to round out the session.

Wrap-Up:
Great session overall. Nothing felt overly taxing, but I was definitely working. Legs and glutes were active, form was sharp, and mentally I felt locked in. Will push a bit heavier on the RDLs next round.

 

[Sun_Tzu]

Training Log – Upper Day 1
Date: Wednesday , May 7
Session Type: Push/Pull Upper Body
Mood: Bit tight starting out, but warmed up quick – moved well by the second set.
Notes: Pressing felt strong. Shoulder mobility felt solid, especially during rows.

1. Barbell Incline Bench Press

• 3 sets of 8 reps @ 76 kg (69% 1RM)
• Locked in a solid groove early. Each set felt consistent – bar path clean, good upper chest engagement. Left shoulder was stable, which was a win.

2. Dumbbell Bench Press

• 3 sets of 8 reps @ 66% 1RM
• Dumbbells moved smooth. Chest and triceps fired well. Core bracing helped keep control. Final reps on last set were tough but manageable

3. Dumbbell Incline Row

• 3 sets of 12 reps
• Felt great on the upper back and rear delts. Focused on squeezing at the top and slow eccentric. Some fatigue in the forearms but didn’t compromise form

4. Cable Lying Upright Row

• 3 sets of 12 reps
• Lats and traps lit up. Really concentrated on driving elbows high without cheating with momentum. Nice pump by the end of this one.

5. Cable Rope Overhead Tricep Extension

• 4 sets of 15 reps
• Burn was real here. Triceps were toast by the fourth set. Kept elbows locked and extended fully for max range. This finished the session on a high note.

Wrap-Up:
Upper body felt engaged and responsive. Good balance of pushing and pulling movements. Might look at bumping up the dumbbell weight slightly next week – there’s still more in the tank. Triceps are going to feel this one tomorrow.

 

[Sun_Tzu]

Training Log – Leg Day 1
Date: Friday, May 9
Session Type: Legs + Core
Mood: Fired up going in, legs had some residual DOMS but loosened up after the warm-up.
Notes: Glutes and quads were lit up early. Solid volume, moved with control throughout.

1. Smith Machine Bulgarian Split Squat

• 3 sets of 8 reps @ 69% 1RM
• These were humbling as always. First few reps felt steady, but the burn hit fast. Stayed locked in on form and balanced each side nicely. Quads and glutes were on fire

2. Single Leg Leg Extension Machine

• 3 sets of 12 reps (each leg)
• Isolated the quads really well. Got a nice contraction at the top of each rep. The single-leg focus exposed a bit of imbalance, but nothing major

3. Calf Raise on Leg Press

• 3 sets of 12 reps
• Solid calf pump. Focused on slow eccentric and holding at the peak. Full stretch each rep made the difference. Will look to increase reps or tempo next session.

4. Seated Hamstring Curl Machine

• 3 sets of 12 reps
• Smooth and controlled. Felt the hamstrings engage from start to finish. Squeeze at the bottom was tight. Weight felt just right – not too easy, not overreaching

5. Alternating Cable Crunch & Oblique Crunch

• 3 sets of 15 reps per side
• Strong core finisher. Focused on tight form and controlled rotation. Got a deep burn through the obliques. Good balance of tension and breathing.

Wrap-Up:
Tough but clean session. Bulgarian split squats set the tone early and everything else followed. Core felt sharp, legs were worked hard but not overcooked. Definitely earned the recovery. Might switch the order next week to hit hammies fresher.

 

[the_alcatraz]

Training Log – Lower Day 1
Date: Monday, May 5
Session Type: Lower Body + Core
Mood: Focused, dialed in, legs felt fresh
Notes: Overall really solid session – felt strong and steady throughout.


1. Barbell Romanian Deadlift

3 sets of 8 reps @ 96.75 kg (69% 1RM)

• Felt strong on these today – good stretch through the hammies and solid hip drive. Controlled tempo helped lock in form.

2. Barbell Hip Thrust on Floor

• 3 sets of 8 reps @ 60% 1RM
• Glutes were firing properly – hit full lockout each rep. Weight felt comfortable but challenging by the last few reps of each set.

3. Single Leg Press

• 3 sets of 8 reps (each leg)
• Bit of a burn in the quads – had to really focus on keeping balance and controlled movement. Definitely felt the unilateral difference between legs.

4. Smith Machine Calf Raise

• 3 sets of 12 reps
• Calves were pumped. Focused on slow eccentric and strong peak contraction. Range of motion felt great – might increase reps or weight next time.

5. Russian Twist

• 3 sets of 12 reps (each side)
• Core was engaged the whole time. Kept the movement tight and controlled. Good finisher to round out the session.

Wrap-Up:
Great session overall. Nothing felt overly taxing, but I was definitely working. Legs and glutes were active, form was sharp, and mentally I felt locked in. Will push a bit heavier on the RDLs next round.

Training Log – Upper Day 1
Date: Wednesday , May 7
Session Type: Push/Pull Upper Body
Mood: Bit tight starting out, but warmed up quick – moved well by the second set.
Notes: Pressing felt strong. Shoulder mobility felt solid, especially during rows.

1. Barbell Incline Bench Press

• 3 sets of 8 reps @ 76 kg (69% 1RM)
• Locked in a solid groove early. Each set felt consistent – bar path clean, good upper chest engagement. Left shoulder was stable, which was a win.

2. Dumbbell Bench Press

• 3 sets of 8 reps @ 66% 1RM
• Dumbbells moved smooth. Chest and triceps fired well. Core bracing helped keep control. Final reps on last set were tough but manageable

3. Dumbbell Incline Row

• 3 sets of 12 reps
• Felt great on the upper back and rear delts. Focused on squeezing at the top and slow eccentric. Some fatigue in the forearms but didn’t compromise form

4. Cable Lying Upright Row

• 3 sets of 12 reps
• Lats and traps lit up. Really concentrated on driving elbows high without cheating with momentum. Nice pump by the end of this one.

5. Cable Rope Overhead Tricep Extension

• 4 sets of 15 reps
• Burn was real here. Triceps were toast by the fourth set. Kept elbows locked and extended fully for max range. This finished the session on a high note.

Wrap-Up:
Upper body felt engaged and responsive. Good balance of pushing and pulling movements. Might look at bumping up the dumbbell weight slightly next week – there’s still more in the tank. Triceps are going to feel this one tomorrow.

Training Log – Leg Day 1
Date: Friday, May 9
Session Type: Legs + Core
Mood: Fired up going in, legs had some residual DOMS but loosened up after the warm-up.
Notes: Glutes and quads were lit up early. Solid volume, moved with control throughout.

1. Smith Machine Bulgarian Split Squat

• 3 sets of 8 reps @ 69% 1RM
• These were humbling as always. First few reps felt steady, but the burn hit fast. Stayed locked in on form and balanced each side nicely. Quads and glutes were on fire

2. Single Leg Leg Extension Machine

• 3 sets of 12 reps (each leg)
• Isolated the quads really well. Got a nice contraction at the top of each rep. The single-leg focus exposed a bit of imbalance, but nothing major

3. Calf Raise on Leg Press

• 3 sets of 12 reps
• Solid calf pump. Focused on slow eccentric and holding at the peak. Full stretch each rep made the difference. Will look to increase reps or tempo next session.

4. Seated Hamstring Curl Machine

• 3 sets of 12 reps
• Smooth and controlled. Felt the hamstrings engage from start to finish. Squeeze at the bottom was tight. Weight felt just right – not too easy, not overreaching

5. Alternating Cable Crunch & Oblique Crunch

• 3 sets of 15 reps per side
• Strong core finisher. Focused on tight form and controlled rotation. Got a deep burn through the obliques. Good balance of tension and breathing.

Wrap-Up:
Tough but clean session. Bulgarian split squats set the tone early and everything else followed. Core felt sharp, legs were worked hard but not overcooked. Definitely earned the recovery. Might switch the order next week to hit hammies fresher.

@Sun_Tzu big updates 3 in a row bro any pics of training? food?

 

[Sun_Tzu]

Yeah, bro, as I mentioned earlier to you, my lifestyle doesn’t allow me to post daily.

So, I logged my sessions and used the time to post the three separately. Is there an issue with this? I think you mentioned three days of post a minimum?

I tried uploading videos, but it doesn’t allow me to.

I don’t really take photos of myself at the gym; it’s not really my thing to be honest. The videos I take are for my powerlifting coach to critique.

In terms of food what would you like to know? I eat the same stuff everyday my bro.

@Sun_Tzu big updates 3 in a row bro any pics of training? food?

 

[abolone]

Might look at bumping up the dumbbell weight slightly next week –

Send it bro!

 

[the_alcatraz]

Yeah, bro, as I mentioned earlier to you, my lifestyle doesn’t allow me to post daily.

So, I logged my sessions and used the time to post the three separately. Is there an issue with this? I think you mentioned three days of post a minimum?

I tried uploading videos, but it doesn’t allow me to.

I don’t really take photos of myself at the gym; it’s not really my thing to be honest. The videos I take are for my powerlifting coach to critique.

In terms of food what would you like to know? I eat the same stuff everyday my bro.

@Sun_Tzu you have the ability to upload photos bro its attach files, you did it before in this log, how did that disappear for you?

 

[Sun_Tzu]

Apologies lads log dropped off the past couple of weeks. Haven’t been training as some personal issues I had to attend too and my left knee has a meniscus tear.

@the_alcatraz you misread what I said. I didn’t imply that the function to upload disappeared rather my appetite to take photos of my lifts in the gym, I only take training videos for my coach to critique me on.

 

[the_alcatraz]

Apologies lads log dropped off the past couple of weeks. Haven’t been training as some personal issues I had to attend too and my left knee has a meniscus tear.

@the_alcatraz you misread what I said. I didn’t imply that the function to upload disappeared rather my appetite to take photos of my lifts in the gym, I only take training videos for my coach to critique me on.

Welcome back bro , EF fam missed you
How’s your knee now?

 

[Sun_Tzu]

Welcome back bro , EF fam missed you
How’s your knee now?

Thanks mate, looking forward to getting back into training, but will focus on upper body and let the physio work on the left knee until I can put full weight on it.

 

[the_alcatraz]

Thanks mate, looking forward to getting back into training, but will focus on upper body and let the physio work on the left knee until I can put full weight on it.

get back into it and just start training upper body bro

 

[KAOS Anabolics]

Thanks mate, looking forward to getting back into training, but will focus on upper body and let the physio work on the left knee until I can put full weight on it.

Good too see your ready too feed the machine again brother

We are all here too support you

Much gains

KAOS