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Approved Log My SARMS Rad-140 YK11 Ostarine mk2866 cycle Log

Workout 1:18/07/2023
1. treadmill10 mins
2. Warmup with dips/pull-ups/leg raisers3x10 each
3. Shrugs4x10x36kg
4. Dumbbell bench press4x10x36kg
5. One arm dumbbell row4x10x36kg
6. Overhead dumbell tricep extension4x12x36kg
Drop down to max out with incline dumbbell bench press26kg/22kg
7. Incline dumbbell curls (then drop down to max out)4x8x22kg
8. Leg extensions4x10x45kg
9. Incline weighted sit-ups4x15x15kg
Workout 2:19/07/2023
1. rowing machine10 mins
2. Back squats (then drop down to 50 to max reps)3x8x90kg /20
3. Military Press3x8x50kg
4. Bent over barbell row4x12x70kg
5. Rope Tricep cable bar pull-downs4x10x26kg
6. Cable flys4x15x36kg
7. Incline sit-ups with barbell4x15x20kgbar
8. face pulls4x10x36kg
9. Press ups till failure25/15/5
 
Dips is one of my favorite movements of all time, so many different variations you can do. I dig the layout for the workout bro looks super clean.
 
tui said:
Workout 1:18/07/2023
1. treadmill10 mins
2. Warmup with dips/pull-ups/leg raisers3x10 each
3. Shrugs4x10x36kg
4. Dumbbell bench press4x10x36kg
5. One arm dumbbell row4x10x36kg
6. Overhead dumbell tricep extension4x12x36kg
Drop down to max out with incline dumbbell bench press26kg/22kg
7. Incline dumbbell curls (then drop down to max out)4x8x22kg
8. Leg extensions4x10x45kg
9. Incline weighted sit-ups4x15x15kg
Workout 2:19/07/2023
1. rowing machine10 mins
2. Back squats (then drop down to 50 to max reps)3x8x90kg /20
3. Military Press3x8x50kg
4. Bent over barbell row4x12x70kg
5. Rope Tricep cable bar pull-downs4x10x26kg
6. Cable flys4x15x36kg
7. Incline sit-ups with barbell4x15x20kgbar
8. face pulls4x10x36kg
9. Press ups till failure25/15/5
Click to expand...
@tui try to bump up the cardio to 20mins can you?
 
tui said:
15/07/23

8hrs sleep

06.00 weekbix with almond milk and hot blood preworkout.

07.00 Gym Workout 4

8.30 Breakfast: Protein shake, eggs, coffee (almond milk).

9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ,

Vitamin: complex D, D3, super omega oil, C.

20mg Rad140
5mg YK11
20mg Mk2866

12.00 Lunch: mackerel with egg rice

16.00 protein shake + YK11 5mg

20.30 Dinner: sea bass and caper sauce with potatoes and green veg

17/07/23

9hrs sleep

9.30 Breakfast: Mediterranean style with kidney bean salsa, 3 eggs, halloumi, feta, toast.

10.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.

Vitamin: complex D, D3, super omega oil, C.

20mg Rad140
5mg YK11
20mg Mk2866

13.00 Lunch: omelette with ham and cheese

16.00 5k run, 26mins

19.30: BBQ with chicken thighs, fillets ribs, sausages, potato salad.

21.00 protein shake.


18/07/23

6hrs sleep

05.00 weekbix with almond milk and hot blood preworkout.

Gym Workout 1

8.30 Breakfast: Protein shake, porridge, coffee (almond milk), eggs on toast, BCAA+glutamate drink

9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
20mg Mk2866

13.00 Lunch: homemade chicken Thai green curry with lots of green veg.

16.00 protein shake + YK11 5mg

20.30 Dinner: green veg, sausage and mash with peas and beans.
Click to expand...
More info than this?
 
the_alcatraz said:
@tui try to bump up the cardio to 20mins can you?
Click to expand...
What's the importance of cardio pre lifting? I struggle for time before but have a lot of endurance and a good aerobic capacity.

I wanted to build and support my joints with muscle first, before I ramp up the running which will uncover old injuries.

I bike to work over some big hills and am increasing my running miles per week gradually and will be introducing sprint training soon.
 
tui said:
Workout 1:18/07/2023
1. treadmill10 mins
2. Warmup with dips/pull-ups/leg raisers3x10 each
3. Shrugs4x10x36kg
4. Dumbbell bench press4x10x36kg
5. One arm dumbbell row4x10x36kg
6. Overhead dumbell tricep extension4x12x36kg
Drop down to max out with incline dumbbell bench press26kg/22kg
7. Incline dumbbell curls (then drop down to max out)4x8x22kg
8. Leg extensions4x10x45kg
9. Incline weighted sit-ups4x15x15kg
Workout 2:19/07/2023
1. rowing machine10 mins
2. Back squats (then drop down to 50 to max reps)3x8x90kg /20
3. Military Press3x8x50kg
4. Bent over barbell row4x12x70kg
5. Rope Tricep cable bar pull-downs4x10x26kg
6. Cable flys4x15x36kg
7. Incline sit-ups with barbell4x15x20kgbar
8. face pulls4x10x36kg
9. Press ups till failure25/15/5
Click to expand...
nice workout bro
 
tui said:
What's the importance of cardio pre lifting? I struggle for time before but have a lot of endurance and a good aerobic capacity.

I wanted to build and support my joints with muscle first, before I ramp up the running which will uncover old injuries.

I bike to work over some big hills and am increasing my running miles per week gradually and will be introducing sprint training soon.
Click to expand...
@tui if you do cardio prelifting you work your heart, increase blood flow and warm up muscles

more muscle mass, more fat loss and less injuries basically
 
19/07/23
7hrs sleep
05.00 weekbix with almond milk and hot blood preworkout.
Gym Workout 2
7.30 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
8.00 bike to work
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
20mg Mk2866
12.30 Lunch: homemade chicken Thai green curry with lots of green veg again.
17.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
18.00 bike home from work
19.00 Dinner: chicken satay stir-fry with rice noodles, broccoli, kale, courgettes. (600g)
20/07/23
8hrs sleep
7.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
20mg Mk2866
12.30 Lunch: mushroom ham and cheese 4 egg omelette with almond milk.
17.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
20.30 Dinner: salmon with cube potatoes, steamed broccoli and peas.
21.30 Protein shake
 
Workout 3:21/07/2023
1. dips/pull-ups/leg raisers3x10 each
2. Bench press (drop down to max out with close grip)4x8x85kg
3. Seated rows (then drop down to max out)4x8x86kg
4. Barbell curls (then max out on cable bar)4x10x40kg
5. Pinwheel curls4x10x20kg
6. Laternal side raisers3x10x10kg
7. Calf raisers4x12x50kg
8. Single leg dumbell squats3x10x44kg (2x22kg)
9. Leg extensions3x10x50kg
10. press ups till failure
 
tui said:
Workout 3:21/07/2023
1. dips/pull-ups/leg raisers3x10 each
2. Bench press (drop down to max out with close grip)4x8x85kg
3. Seated rows (then drop down to max out)4x8x86kg
4. Barbell curls (then max out on cable bar)4x10x40kg
5. Pinwheel curls4x10x20kg
6. Laternal side raisers3x10x10kg
7. Calf raisers4x12x50kg
8. Single leg dumbell squats3x10x44kg (2x22kg)
9. Leg extensions3x10x50kg
10. press ups till failure
Click to expand...
@tui you are doing well
 
tui said:
Workout 3:21/07/2023
1. dips/pull-ups/leg raisers3x10 each
2. Bench press (drop down to max out with close grip)4x8x85kg
3. Seated rows (then drop down to max out)4x8x86kg
4. Barbell curls (then max out on cable bar)4x10x40kg
5. Pinwheel curls4x10x20kg
6. Laternal side raisers3x10x10kg
7. Calf raisers4x12x50kg
8. Single leg dumbell squats3x10x44kg (2x22kg)
9. Leg extensions3x10x50kg
10. press ups till failure
Click to expand...
that is a solid workout. much respect
 
tui said:
Workout 3:21/07/2023
1. dips/pull-ups/leg raisers3x10 each
2. Bench press (drop down to max out with close grip)4x8x85kg
3. Seated rows (then drop down to max out)4x8x86kg
4. Barbell curls (then max out on cable bar)4x10x40kg
5. Pinwheel curls4x10x20kg
6. Laternal side raisers3x10x10kg
7. Calf raisers4x12x50kg
8. Single leg dumbell squats3x10x44kg (2x22kg)
9. Leg extensions3x10x50kg
10. press ups till failure
Click to expand...
nice workout
 
19/07/23
7hrs sleep
05.00 weekbix with almond milk and hot blood preworkout.
Gym Workout 2
7.30 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
8.00 bike to work
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
20mg Mk2866
12.30 Lunch: homemade chicken Thai green curry with lots of green veg again.
17.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
18.00 bike home from work
19.00 Dinner: chicken satay stir-fry with rice noodles, broccoli, kale, courgettes. (600g)
20/07/23
8hrs sleep
7.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
20mg Mk2866
12.30 Lunch: mushroom ham and cheese 4 egg omelette with almond milk.
17.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
20.30 Dinner: salmon with cube potatoes, steamed broccoli and peas.
21.30 Protein shake


21/07/23
7hrs sleep
05.00 weekbix with almond milk and hot blood preworkout.
Gym Workout 3
8.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
13.30 Lunch: spaghetti carbonara with lardons.
16.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
19.00 Dinner: fish cakes with jacket potatoes and beans


22/07/23
8hrs sleep
8.30 Breakfast: Protein shake with 10g creatine, eggs on toast with spaghetti.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
10.00 10k run
12.30 Lunch: pea and ham soup.
16.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
20.30 Dinner: lentil, chickpea and spinach daal.
22.30 Protein shake


23/07/23
9hrs sleep
9.00 Breakfast: Protein shake with 10g creatine, eggs on toast.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
12.30 Lunch: egg rice with peas and sweetcorn.
16.00 protein shake with 10g creatine, banana and apple, YK11 5mg
20.30 Dinner: BBQ chicken thighs in yogurt sauce with onion, tomato, cucumber, parsley salad.
 
SteveMobsterG said:
You're doing whole body workouts each session??
Click to expand...
Pretty much. I try to do complex exercises first to get everything moving and the blood pumping, then max out targeting specific groups.
I do exercises isolating muscles during the day at work: dips, curls, chin/pull ups, pressups, leg raises and sit-ups.
 
tui said:
19/07/23
7hrs sleep
05.00 weekbix with almond milk and hot blood preworkout.
Gym Workout 2
7.30 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
8.00 bike to work
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
20mg Mk2866
12.30 Lunch: homemade chicken Thai green curry with lots of green veg again.
17.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
18.00 bike home from work
19.00 Dinner: chicken satay stir-fry with rice noodles, broccoli, kale, courgettes. (600g)
20/07/23
8hrs sleep
7.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
20mg Mk2866
12.30 Lunch: mushroom ham and cheese 4 egg omelette with almond milk.
17.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
20.30 Dinner: salmon with cube potatoes, steamed broccoli and peas.
21.30 Protein shake


21/07/23
7hrs sleep
05.00 weekbix with almond milk and hot blood preworkout.
Gym Workout 3
8.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
13.30 Lunch: spaghetti carbonara with lardons.
16.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
19.00 Dinner: fish cakes with jacket potatoes and beans


22/07/23
8hrs sleep
8.30 Breakfast: Protein shake with 10g creatine, eggs on toast with spaghetti.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
10.00 10k run
12.30 Lunch: pea and ham soup.
16.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
20.30 Dinner: lentil, chickpea and spinach daal.
22.30 Protein shake


23/07/23
9hrs sleep
9.00 Breakfast: Protein shake with 10g creatine, eggs on toast.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
12.30 Lunch: egg rice with peas and sweetcorn.
16.00 protein shake with 10g creatine, banana and apple, YK11 5mg
20.30 Dinner: BBQ chicken thighs in yogurt sauce with onion, tomato, cucumber, parsley salad.
Click to expand...
@tui you're a beast good 9 hour sleep day
 
tui said:
Pretty much. I try to do complex exercises first to get everything moving and the blood pumping, then max out targeting specific groups.
I do exercises isolating muscles during the day at work: dips, curls, chin/pull ups, pressups, leg raises and sit-ups.
Click to expand...
@tui thats a way to go why not
 
tui said:
Pretty much. I try to do complex exercises first to get everything moving and the blood pumping, then max out targeting specific groups.
I do exercises isolating muscles during the day at work: dips, curls, chin/pull ups, pressups, leg raises and sit-ups.
Click to expand...

To my mind this works great as a beginner to the gym. Not so much when you've stepped up to using PEDs
 
SteveMobsterG said:
To my mind this works great as a beginner to the gym. Not so much when you've stepped up to using PEDs
Click to expand...
Just listening to my body at the moment. I think I will naturally progress to isolating complete groups on different days as the weights increase to aid in recovery time.
 
Workout 1:25/07/2023
1. Warmup with dips/pull-ups/leg raisers3x10 each
2. Shrugs3x8x38kg
3. Dumbbell bench press3x8x38kg
Drop down to max out with incline dumbbell bench press28/22/16kg
4. One arm dumbbell row3x8x38kg
5. Overhead dumbell tricep extension3x12x38kg
6. Spider curls4x10x16kg
7. Laternal side raisers3x10x10kg
8. Cable sideways arm extensions4x10x45kg
9. Tricep cable bar pull-downs4x10x28kg
10. Tricep pressups till failure16/8/4/3
Workout 2:29/07/2023
1. rowing machine10 mins
2. Back squats (then drop down to 50 to max reps)4x10x90kg /25
3. Military Press (then drop down to max out)3x8x50kg
4. Bent over barbell row4x12x80kg
5. Wide grip Lat pulldowns (then drop down to max out)4x8x86kg
6. Zottman curls (then drop down to max out with normal alternating curls)4x8x22kg / 16kg/14kg
7. Leg extensions3x10x66kg
8. Single leg dumbbell squats3x10x44kg (2x22kg)
9. Press ups till failure30/18/10/5/3
 
24/07/23
7hrs sleep
7.00 Breakfast: Protein shake with 10g creatine, porridge, boiled eggs.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
13.30 Lunch: egg rice with peas, kidney beans, sweetcorn, onions, tomato, parsley.
16.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
10x10x40kg barbell curls during the day.
20.00 Dinner: satay rice noodle stir-fry with green veg.
25/07/23
6hrs sleep
05.00 weekbix with almond milk and hot blood preworkout.
Gym Workout 1
8.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
13.30 Lunch: ham and cheese omelette
16.00 protein shake with 10g creatine, + YK11 5mg
20.00 Dinner: beef and veg lasagna
26/07/23
7hrs sleep
7.00 Breakfast: boiled eggs on toast with tomatos.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
13.30 Lunch: fried chicken and chips
16.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
20.00 Dinner: chicken drumsticks with 3 cabbage, onion, kale, sweetcorn and natural yoghurt and lemon juice.
 
Only managed 2 workouts this week due to work and looking after the kids. Felt great pumps at sesh this morning though after a few days off.
 
tui said:
Workout 1:25/07/2023
1. Warmup with dips/pull-ups/leg raisers3x10 each
2. Shrugs3x8x38kg
3. Dumbbell bench press3x8x38kg
Drop down to max out with incline dumbbell bench press28/22/16kg
4. One arm dumbbell row3x8x38kg
5. Overhead dumbell tricep extension3x12x38kg
6. Spider curls4x10x16kg
7. Laternal side raisers3x10x10kg
8. Cable sideways arm extensions4x10x45kg
9. Tricep cable bar pull-downs4x10x28kg
10. Tricep pressups till failure16/8/4/3
Workout 2:29/07/2023
1. rowing machine10 mins
2. Back squats (then drop down to 50 to max reps)4x10x90kg /25
3. Military Press (then drop down to max out)3x8x50kg
4. Bent over barbell row4x12x80kg
5. Wide grip Lat pulldowns (then drop down to max out)4x8x86kg
6. Zottman curls (then drop down to max out with normal alternating curls)4x8x22kg / 16kg/14kg
7. Leg extensions3x10x66kg
8. Single leg dumbbell squats3x10x44kg (2x22kg)
9. Press ups till failure30/18/10/5/3
Click to expand...
@tui the training is good
 
tui said:
24/07/23
7hrs sleep
7.00 Breakfast: Protein shake with 10g creatine, porridge, boiled eggs.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
13.30 Lunch: egg rice with peas, kidney beans, sweetcorn, onions, tomato, parsley.
16.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
10x10x40kg barbell curls during the day.
20.00 Dinner: satay rice noodle stir-fry with green veg.
25/07/23
6hrs sleep
05.00 weekbix with almond milk and hot blood preworkout.
Gym Workout 1
8.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), eggs on toast.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
13.30 Lunch: ham and cheese omelette
16.00 protein shake with 10g creatine, + YK11 5mg
20.00 Dinner: beef and veg lasagna
26/07/23
7hrs sleep
7.00 Breakfast: boiled eggs on toast with tomatos.
9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866
13.30 Lunch: fried chicken and chips
16.00 protein shake with 10g creatine, mixed nuts + YK11 5mg
20.00 Dinner: chicken drumsticks with 3 cabbage, onion, kale, sweetcorn and natural yoghurt and lemon juice.
Click to expand...
@tui fried chicken and chips? can you replace that meal with some chicken and veggies
 
tui said:
Workout 1:25/07/2023
1. Warmup with dips/pull-ups/leg raisers3x10 each
2. Shrugs3x8x38kg
3. Dumbbell bench press3x8x38kg
Drop down to max out with incline dumbbell bench press28/22/16kg
4. One arm dumbbell row3x8x38kg
5. Overhead dumbell tricep extension3x12x38kg
6. Spider curls4x10x16kg
7. Laternal side raisers3x10x10kg
8. Cable sideways arm extensions4x10x45kg
9. Tricep cable bar pull-downs4x10x28kg
10. Tricep pressups till failure16/8/4/3
Workout 2:29/07/2023
1. rowing machine10 mins
2. Back squats (then drop down to 50 to max reps)4x10x90kg /25
3. Military Press (then drop down to max out)3x8x50kg
4. Bent over barbell row4x12x80kg
5. Wide grip Lat pulldowns (then drop down to max out)4x8x86kg
6. Zottman curls (then drop down to max out with normal alternating curls)4x8x22kg / 16kg/14kg
7. Leg extensions3x10x66kg
8. Single leg dumbbell squats3x10x44kg (2x22kg)
9. Press ups till failure30/18/10/5/3
Click to expand...
i'm very impressed with this workout
 
tui said:
Workout 1:25/07/2023
1. Warmup with dips/pull-ups/leg raisers3x10 each
2. Shrugs3x8x38kg
3. Dumbbell bench press3x8x38kg
Drop down to max out with incline dumbbell bench press28/22/16kg
4. One arm dumbbell row3x8x38kg
5. Overhead dumbell tricep extension3x12x38kg
6. Spider curls4x10x16kg
7. Laternal side raisers3x10x10kg
8. Cable sideways arm extensions4x10x45kg
9. Tricep cable bar pull-downs4x10x28kg
10. Tricep pressups till failure16/8/4/3
Workout 2:29/07/2023
1. rowing machine10 mins
2. Back squats (then drop down to 50 to max reps)4x10x90kg /25
3. Military Press (then drop down to max out)3x8x50kg
4. Bent over barbell row4x12x80kg
5. Wide grip Lat pulldowns (then drop down to max out)4x8x86kg
6. Zottman curls (then drop down to max out with normal alternating curls)4x8x22kg / 16kg/14kg
7. Leg extensions3x10x66kg
8. Single leg dumbbell squats3x10x44kg (2x22kg)
9. Press ups till failure30/18/10/5/3
Click to expand...
nice update
 
As you only trained twice the full body workouts make sense. But I feel you'd do better 'on' with perhaps two bodyparts a session
 
Cheers men. Ill add protein bars. Fried chicken was a cheat meal but I don't cheat every week.

Started off the week better:

Workout 3:31/07/2023
1. Treadmill20mins
2. dips/pull-ups/leg raisers3x10 each
3. Converging bench press (drop down to max out)4x8x110kg (2x55kg)
4. d-handle seated rows (then drop down to max out with v bar)4x8x93kg
5. Hammer curls3x8x22kg
6. Lateral side raisers3x10x10kg
7. Bench dips3x20
8. Calf raisers4x12x50kg
9. Cable bar curls4x10x32kg
10. Cable flys4x15x24kg
11. Cable Ab crunches then press-ups till failure4x15x36kg
 
tui said:
Cheers men. Ill add protein bars. Fried chicken was a cheat meal but I don't cheat every week.

Started off the week better:

Workout 3:31/07/2023
1. Treadmill20mins
2. dips/pull-ups/leg raisers3x10 each
3. Converging bench press (drop down to max out)4x8x110kg (2x55kg)
4. d-handle seated rows (then drop down to max out with v bar)4x8x93kg
5. Hammer curls3x8x22kg
6. Lateral side raisers3x10x10kg
7. Bench dips3x20
8. Calf raisers4x12x50kg
9. Cable bar curls4x10x32kg
10. Cable flys4x15x24kg
11. Cable Ab crunches then press-ups till failure4x15x36kg
Click to expand...
@tui great training how about diet?
 
tui said:
Cheers men. Ill add protein bars. Fried chicken was a cheat meal but I don't cheat every week.

Started off the week better:

Workout 3:31/07/2023
1. Treadmill20mins
2. dips/pull-ups/leg raisers3x10 each
3. Converging bench press (drop down to max out)4x8x110kg (2x55kg)
4. d-handle seated rows (then drop down to max out with v bar)4x8x93kg
5. Hammer curls3x8x22kg
6. Lateral side raisers3x10x10kg
7. Bench dips3x20
8. Calf raisers4x12x50kg
9. Cable bar curls4x10x32kg
10. Cable flys4x15x24kg
11. Cable Ab crunches then press-ups till failure4x15x36kg
Click to expand...
amazing update
 
tui said:
Cheers men. Ill add protein bars. Fried chicken was a cheat meal but I don't cheat every week.

Started off the week better:

Workout 3:31/07/2023
1. Treadmill20mins
2. dips/pull-ups/leg raisers3x10 each
3. Converging bench press (drop down to max out)4x8x110kg (2x55kg)
4. d-handle seated rows (then drop down to max out with v bar)4x8x93kg
5. Hammer curls3x8x22kg
6. Lateral side raisers3x10x10kg
7. Bench dips3x20
8. Calf raisers4x12x50kg
9. Cable bar curls4x10x32kg
10. Cable flys4x15x24kg
11. Cable Ab crunches then press-ups till failure4x15x36kg
Click to expand...
bro yo my hero
 
tui said:
Cheers men. Ill add protein bars. Fried chicken was a cheat meal but I don't cheat every week.

Started off the week better:

Workout 3:31/07/2023
1. Treadmill20mins
2. dips/pull-ups/leg raisers3x10 each
3. Converging bench press (drop down to max out)4x8x110kg (2x55kg)
4. d-handle seated rows (then drop down to max out with v bar)4x8x93kg
5. Hammer curls3x8x22kg
6. Lateral side raisers3x10x10kg
7. Bench dips3x20
8. Calf raisers4x12x50kg
9. Cable bar curls4x10x32kg
10. Cable flys4x15x24kg
11. Cable Ab crunches then press-ups till failure4x15x36kg
Click to expand...
next time try reversing the cardio/weights
 
30/07/23

8hrs sleep

8.00 10k run

10.30 Breakfast: cooked breakfast with eggs, beans, bacon, mushroom, tomato, hash browns, toast and coffee.

10.30 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.

Vitamin: complex D, D3, super omega oil, C.

20mg Rad140
5mg YK11
40mg Mk2866

14.00 Lunch: chicken stir-fry with green veg.

16.00 protein shake with 10g creatine, + YK11 5mg

20.00 Dinner: devils hot chicken curry with naan.

31/07/23

6hrs sleep

05.00 hot blood preworkout and BCAA+glutamate drink

Gym Workout 3

8.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), boiled eggs x3

9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.

20mg Rad140
5mg YK11
40mg Mk2866

12.30 Lunch: mackerel and mushroom rice

17.00 protein shake with 10g creatine, + YK11 5mg

20.00 Dinner: devils hot chicken curry with rice

21.00 protein shake
 
Workout 1:01/08/2023
1. Warmup stair climber15 mins
2. Shrugs4x10x38kg
3. Dumbbell bench press4x8x38kg
Drop down to max out with incline dumbbell bench press26/16kg
4. One arm dumbbell row4x10x38kg
5. superman overhead dumbell tricep extension4x12x38kg
6. Incline dumbbell curls (then drop down to max out)4x10x20kg
7. Incline weighted sit-ups.4x20x10kg
8. Leg extensions3x10x66kg
 
01/08/23

7hrs sleep

05.00 hot blood preworkout and BCAA+glutamate drink
Gym Workout 1

8.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), boiled eggs x3

9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866

12.30 Lunch: mackerel and mushroom rice with home grown kale, beans and broccoli.

17.00 protein shake with 10g creatine, + YK11 5mg

20.00 Dinner: chicken green curry with rice

21.00 protein shake

02/08/23

7hrs sleep

6.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), boiled eggs x3

9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866

12.30 Lunch: mackerel and mushroom rice with home grown kale, beans and broccoli.

17.00 protein shake with 10g creatine, + YK11 5mg
21.00 Dinner: chicken breast with blue cheese sauce and green veg.
 
Workout 2:03/08/2023
2. Back squats (then 1 set @ 100kg)3x8x90kg /100
3. Military Press (then drop down to max out)3x8x50kg
4. Bent over barbell row3x8x90kg
8. Single leg dumbell squats3x8x44kg (2x22kg)
6. standing dumbbell curls (then spider curls to max out)4x8x16kg / 14kg
6. Laternal side raisers3x10x10kg
7. Hack squats to burn!1 x 30 x 30kg
7. Leg extensions3x8x73kg
7. Calf raisers4x12x50kg
9. Tricep press ups till failure20/10/8/3
 
Almost 4 weeks in and I haven't seen the growth I was expecting. Should I by now or am I being unrealistic? I experienced more growth from a rad140 only cycle at a lower dose over 6 weeks

The weights have increased a bit but put this mostly down to routine and training hard. I am questioning the potency of the 'bulking' stack. I plan to do my bloods again in a couple of weeks to see if there is any rise in test.
 

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tui said:
01/08/23

7hrs sleep

05.00 hot blood preworkout and BCAA+glutamate drink
Gym Workout 1

8.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), boiled eggs x3

9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866

12.30 Lunch: mackerel and mushroom rice with home grown kale, beans and broccoli.

17.00 protein shake with 10g creatine, + YK11 5mg

20.00 Dinner: chicken green curry with rice

21.00 protein shake

02/08/23

7hrs sleep

6.00 Breakfast: Protein shake with 10g creatine, porridge, coffee (almond milk), boiled eggs x3

9.00 Organ shield (puruslabs) X2, 5% rich piana liver & organ, Tudca, alpha lipoic acid.
Vitamin: complex D, D3, super omega oil, C.
20mg Rad140
5mg YK11
40mg Mk2866

12.30 Lunch: mackerel and mushroom rice with home grown kale, beans and broccoli.

17.00 protein shake with 10g creatine, + YK11 5mg
21.00 Dinner: chicken breast with blue cheese sauce and green veg.
Click to expand...
@tui honestly your protein is still low , i dont know how much you eating like mackerel 50grams of 1kg?
 
tui said:
Almost 4 weeks in and I haven't seen the growth I was expecting. Should I by now or am I being unrealistic? I experienced more growth from a rad140 only cycle at a lower dose over 6 weeks

The weights have increased a bit but put this mostly down to routine and training hard. I am questioning the potency of the 'bulking' stack. I plan to do my bloods again in a couple of weeks to see if there is any rise in test.
Click to expand...
@tui 4 weeks isnt much to get growth but honestly your issue is the food, you're not eating enough by far

and rad140 doesnt boost testosterone levels its a SARM aka selectively modulates the androgen receptor
 
tui said:
Almost 4 weeks in and I haven't seen the growth I was expecting. Should I by now or am I being unrealistic? I experienced more growth from a rad140 only cycle at a lower dose over 6 weeks

The weights have increased a bit but put this mostly down to routine and training hard. I am questioning the potency of the 'bulking' stack. I plan to do my bloods again in a couple of weeks to see if there is any rise in test.
Click to expand...
you are doing good, don't be hard on yourself
 
tui said:
Almost 4 weeks in and I haven't seen the growth I was expecting. Should I by now or am I being unrealistic? I experienced more growth from a rad140 only cycle at a lower dose over 6 weeks

The weights have increased a bit but put this mostly down to routine and training hard. I am questioning the potency of the 'bulking' stack. I plan to do my bloods again in a couple of weeks to see if there is any rise in test.
Click to expand...
bro workout balls to wall
 
tui said:
Almost 4 weeks in and I haven't seen the growth I was expecting. Should I by now or am I being unrealistic? I experienced more growth from a rad140 only cycle at a lower dose over 6 weeks

The weights have increased a bit but put this mostly down to routine and training hard. I am questioning the potency of the 'bulking' stack. I plan to do my bloods again in a couple of weeks to see if there is any rise in test.
Click to expand...
incredible job man
 
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