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yeah i don't mess with dairy so it works great for me
Approved Log On going transformation Journal - Testosterone enanthate cycle
- Thread starter Nacho
- Start date
Yeah I might have a small amount here and there but mostly stay away
Yeah mate where abouts were you thinking? I’ll take any help with diet
12.07.25
Powered by @GENTEXLaboratories
Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delt
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 11
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 12
Really slowed the tempo down
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Biceps
Hammer curls
3 set
Tempo 1-1-3-2
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra.
Hydration salt
Carb x
Eaa’s
Coconut water
Post workout.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
13.07.25
Rest day
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Hydration drink.
Hydration salt
Carb x
Eaa’s
Coconut water
Snack.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
14.07.25
Powered by @GENTEXLaboratories
Legs / core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core.
Cable wood choppers
4 sets
10kg x 12
10kg x 12
10kg x 12
10kg x 12
Will adjust weights on this taking this movement slow I don’t wanna flare the back up
Cable crunches
4 sets
30kg x 15
30kg x 15
30kg x 15
30kg x 15
Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12
Legs
Smith machine squats
3 sets
40kg x 12
40kg x 12
40kg x 12
Will run this for another week then adjust weights
Leg extension drop set
3 sets
25kg x 12 20kg x 12
25kg x 12 20kg x 12
25kg x 12 20kg x 12
Will go up weights next legs and core day
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
Started taking the mk677 before bed since Saturday will run it for night time this week and will swap to a morning dose on the weekend to see effects on hunger, legs were smashed after this one been doing a lot of stairs for work so I’ll be feeling it even more then lol got the pre work out and post workout, and sorted out tomorrow lunch
been abit slack with doing a full meal prep and just been making small batches gonna have to get the misso to make a a few up and I’ll get the meal prep portion going
Powered by @GENTEXLaboratories
Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delt
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 11
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 12
Really slowed the tempo down
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Biceps
Hammer curls
3 set
Tempo 1-1-3-2
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra.
Hydration salt
Carb x
Eaa’s
Coconut water
Post workout.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
13.07.25
Rest day
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Hydration drink.
Hydration salt
Carb x
Eaa’s
Coconut water
Snack.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
14.07.25
Powered by @GENTEXLaboratories
Legs / core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core.
Cable wood choppers
4 sets
10kg x 12
10kg x 12
10kg x 12
10kg x 12
Will adjust weights on this taking this movement slow I don’t wanna flare the back up
Cable crunches
4 sets
30kg x 15
30kg x 15
30kg x 15
30kg x 15
Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12
Legs
Smith machine squats
3 sets
40kg x 12
40kg x 12
40kg x 12
Will run this for another week then adjust weights
Leg extension drop set
3 sets
25kg x 12 20kg x 12
25kg x 12 20kg x 12
25kg x 12 20kg x 12
Will go up weights next legs and core day
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
Started taking the mk677 before bed since Saturday will run it for night time this week and will swap to a morning dose on the weekend to see effects on hunger, legs were smashed after this one been doing a lot of stairs for work so I’ll be feeling it even more then lol got the pre work out and post workout, and sorted out tomorrow lunch
been abit slack with doing a full meal prep and just been making small batches gonna have to get the misso to make a a few up and I’ll get the meal prep portion goingAttachments
everyone always has high carbs for gains bro but some guys your size need fat too @Nacho12.07.25
Powered by @GENTEXLaboratories
Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delt
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 11
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 12
Really slowed the tempo down
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Biceps
Hammer curls
3 set
Tempo 1-1-3-2
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra.
Hydration salt
Carb x
Eaa’s
Coconut water
Post workout.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
13.07.25
Rest day
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Hydration drink.
Hydration salt
Carb x
Eaa’s
Coconut water
Snack.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
14.07.25
Powered by @GENTEXLaboratories
Legs / core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core.
Cable wood choppers
4 sets
10kg x 12
10kg x 12
10kg x 12
10kg x 12
Will adjust weights on this taking this movement slow I don’t wanna flare the back up
Cable crunches
4 sets
30kg x 15
30kg x 15
30kg x 15
30kg x 15
Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12
Legs
Smith machine squats
3 sets
40kg x 12
40kg x 12
40kg x 12
Will run this for another week then adjust weights
Leg extension drop set
3 sets
25kg x 12 20kg x 12
25kg x 12 20kg x 12
25kg x 12 20kg x 12
Will go up weights next legs and core day
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
Started taking the mk677 before bed since Saturday will run it for night time this week and will swap to a morning dose on the weekend to see effects on hunger, legs were smashed after this one been doing a lot of stairs for work so I’ll be feeling it even more then lol got the pre work out and post workout, and sorted out tomorrow lunch
eat like 20 almonds and 20 walnuts per day try it
Alright brother I’ll pick some up this week and throw them in
15.07.25
Powered @GENTEXLaboratories
Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Dumbell chest press
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Cable fly
3 sets
Tempo 1-1-3-2
12.5 kg x 12
12.5 kg x 12
12.5 kg x 12
Decline cable fly
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
TRICEP
Tricep kick back
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
Tricep extension
3 sets
Tempo 1-1-2-1
40kg x 12
40kg x 12
40kg x 10
Skull crushers close grip SS
3 sets
15kg x 12 SC x 12 CG
15kg x 12 SC x 12 CG
15Kg x 12 SC x 12 CG
Shoulders
Dumbell side lateral raises
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 10
Bent over Dumbell fly
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
16.07.25
Powered by @GENTEXLaboratories
Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Back
Dumbell rows
3 set
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 11
Close grip cable rows
3 sets
Tempo 1-1-3-2
55kg x 12
55kg x 11
55kg x11
Biceps
Hammer curls
3 sets
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 11
20kg x 8
Cable curls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 12
10kg x 11
Shoulders
Smith machine shrugs
3 set
40kg x 12
40kg x 12
40kg x 12
Bent over Dumbell flys
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 12
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
17.07.25
Rest day
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Hydration Drink.
Hydration salt
Carb x
Eaa’s
Coconut water
Snack.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
18.07.25
Powered by @GENTEXLaboratories
Legs / core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core.
Cable wood choppers
4 sets
12.5kg x 12
12.5kg x 12
12. 5kg x 12
12.5kg x 12
Cable crunches
4 sets
30kg x 15
30kg x 15
30kg x 15
30kg x 15
Really focused on the form felt the squeeze every rep
Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12
Legs
Smith machine squats
3 sets
40kg x 12
40kg x 12
40kg x 12
Leg extension drop set
3 sets
27.5kg x 12 20kg x 12
27.5kg x 12 20kg x 11
27.5kg x 12 20kg x 9
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
19.07.25
Powered by GENTEXlaboratories
Rest Day
Coming off a 14 hr night shift then having family over for the kids birthday the day got away from me so will be hitting both push and pull tomorrow to make up for it, won’t lie the diet went straight out the window lots of shit food, back into it tomorrow couple of pics from thru out the week
Will be starting to run MK677 in the morning to see if that helps with appetite, getting a few comments at work now people are noticing the size increase definitely feels good the hard work is starting to show
Powered @GENTEXLaboratories
Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Dumbell chest press
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Cable fly
3 sets
Tempo 1-1-3-2
12.5 kg x 12
12.5 kg x 12
12.5 kg x 12
Decline cable fly
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
TRICEP
Tricep kick back
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
Tricep extension
3 sets
Tempo 1-1-2-1
40kg x 12
40kg x 12
40kg x 10
Skull crushers close grip SS
3 sets
15kg x 12 SC x 12 CG
15kg x 12 SC x 12 CG
15Kg x 12 SC x 12 CG
Shoulders
Dumbell side lateral raises
3 sets
Tempo 1-1-2-1
7kg x 12
7kg x 12
7kg x 10
Bent over Dumbell fly
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 12
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
16.07.25
Powered by @GENTEXLaboratories
Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Back
Dumbell rows
3 set
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 11
Close grip cable rows
3 sets
Tempo 1-1-3-2
55kg x 12
55kg x 11
55kg x11
Biceps
Hammer curls
3 sets
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 11
20kg x 8
Cable curls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 12
10kg x 11
Shoulders
Smith machine shrugs
3 set
40kg x 12
40kg x 12
40kg x 12
Bent over Dumbell flys
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 12
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
17.07.25
Rest day
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Hydration Drink.
Hydration salt
Carb x
Eaa’s
Coconut water
Snack.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
18.07.25
Powered by @GENTEXLaboratories
Legs / core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core.
Cable wood choppers
4 sets
12.5kg x 12
12.5kg x 12
12. 5kg x 12
12.5kg x 12
Cable crunches
4 sets
30kg x 15
30kg x 15
30kg x 15
30kg x 15
Really focused on the form felt the squeeze every rep
Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12
Legs
Smith machine squats
3 sets
40kg x 12
40kg x 12
40kg x 12
Leg extension drop set
3 sets
27.5kg x 12 20kg x 12
27.5kg x 12 20kg x 11
27.5kg x 12 20kg x 9
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
19.07.25
Powered by GENTEXlaboratories
Rest Day
Coming off a 14 hr night shift then having family over for the kids birthday the day got away from me so will be hitting both push and pull tomorrow to make up for it, won’t lie the diet went straight out the window lots of shit food, back into it tomorrow couple of pics from thru out the week
Will be starting to run MK677 in the morning to see if that helps with appetite, getting a few comments at work now people are noticing the size increase definitely feels good the hard work is starting to show
Attachments
@Nacho you posted this on EVO i check your log there bro
dont copy paste, post 1 day content there 1 day content here, we dont allow just same content both sites
i do see you are starting mk677 waiting to see how that goes
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