Approved Log On going transformation Journal - Testosterone enanthate cycle

[SteveMobsterG]

Explain the tempo - what does 1-1-2-1 mean?

 

[ceo]

08.07.25

Powered by GENTEXlaboratories



Pull

Warm up

3min skipping

20 push ups

3min skipping

20 squats



Rear delts



Bent over fly

3 sets

Tempo 1-1-3-2

7kg x 12

7kg x 10

7kg x 8



Back



Dumbell row

3 sets

Tempo 1-1-2-1

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 10



Wide grip lat pull downs

3 sets

Tempo 1-1-2-1

55kg x 12

55kg x 11

55kg x 9



Biceps



Hammer curls

3 set

Tempo 1-1-2-1

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 1-2-2-1

10kg x 12

10kg x 12

10kg x 10



Traps



Smith machine shrugs

3 sets

25kg x 12

25kg x 12

25kg x 12



Foods



1.

Shake banana honey powdered oats

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





Kcal 3322

Protein 237

Carb 447

Fat 62

Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!

@Nacho bros good to see you on EF too. love your log on evo. look forward to seeing you kill this one too !

 

[ROIDDERS]

08.07.25

Powered by GENTEXlaboratories



Pull

Warm up

3min skipping

20 push ups

3min skipping

20 squats



Rear delts



Bent over fly

3 sets

Tempo 1-1-3-2

7kg x 12

7kg x 10

7kg x 8



Back



Dumbell row

3 sets

Tempo 1-1-2-1

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 10



Wide grip lat pull downs

3 sets

Tempo 1-1-2-1

55kg x 12

55kg x 11

55kg x 9



Biceps



Hammer curls

3 set

Tempo 1-1-2-1

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 1-2-2-1

10kg x 12

10kg x 12

10kg x 10



Traps



Smith machine shrugs

3 sets

25kg x 12

25kg x 12

25kg x 12



Foods



1.

Shake banana honey powdered oats

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





Kcal 3322

Protein 237

Carb 447

Fat 62

Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!

@Nacho you look great man! i love this training. pumping some good training and you are making it look easy too !

 

[BodyMonster34]

08.07.25

Powered by GENTEXlaboratories



Pull

Warm up

3min skipping

20 push ups

3min skipping

20 squats



Rear delts



Bent over fly

3 sets

Tempo 1-1-3-2

7kg x 12

7kg x 10

7kg x 8



Back



Dumbell row

3 sets

Tempo 1-1-2-1

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 10



Wide grip lat pull downs

3 sets

Tempo 1-1-2-1

55kg x 12

55kg x 11

55kg x 9



Biceps



Hammer curls

3 set

Tempo 1-1-2-1

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 1-2-2-1

10kg x 12

10kg x 12

10kg x 10



Traps



Smith machine shrugs

3 sets

25kg x 12

25kg x 12

25kg x 12



Foods



1.

Shake banana honey powdered oats

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





Kcal 3322

Protein 237

Carb 447

Fat 62

Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!

bro nacho welcome to EF family too. you doing good log over on evo. nice you doing it here too @Nacho

 

[2Thick]

08.07.25

Powered by GENTEXlaboratories



Pull

Warm up

3min skipping

20 push ups

3min skipping

20 squats



Rear delts



Bent over fly

3 sets

Tempo 1-1-3-2

7kg x 12

7kg x 10

7kg x 8



Back



Dumbell row

3 sets

Tempo 1-1-2-1

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 10



Wide grip lat pull downs

3 sets

Tempo 1-1-2-1

55kg x 12

55kg x 11

55kg x 9



Biceps



Hammer curls

3 set

Tempo 1-1-2-1

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 1-2-2-1

10kg x 12

10kg x 12

10kg x 10



Traps



Smith machine shrugs

3 sets

25kg x 12

25kg x 12

25kg x 12



Foods



1.

Shake banana honey powdered oats

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





Kcal 3322

Protein 237

Carb 447

Fat 62

Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!

@Nacho this is a good setup right here! pushing some potato and chicken breast. protein and carbs are also looking tremendous!

 

[Ulter]

08.07.25

Powered by GENTEXlaboratories



Pull

Warm up

3min skipping

20 push ups

3min skipping

20 squats



Rear delts



Bent over fly

3 sets

Tempo 1-1-3-2

7kg x 12

7kg x 10

7kg x 8



Back



Dumbell row

3 sets

Tempo 1-1-2-1

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 10



Wide grip lat pull downs

3 sets

Tempo 1-1-2-1

55kg x 12

55kg x 11

55kg x 9



Biceps



Hammer curls

3 set

Tempo 1-1-2-1

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 1-2-2-1

10kg x 12

10kg x 12

10kg x 10



Traps



Smith machine shrugs

3 sets

25kg x 12

25kg x 12

25kg x 12



Foods



1.

Shake banana honey powdered oats

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





Kcal 3322

Protein 237

Carb 447

Fat 62

Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!

@Nacho very nice work on this man! the chicken and potatoes are looking amazing. nice work on the coconut water as well !

 

[Nacho]

i got so impressed with the potato action that i made some today. i cooked mine in the air fryer about 50 minutes. completely plain nothing else added except some coconut yogurt @Nacho

Gonna have to give the coconut yogurt a try with them that sounds good

 

[Nacho]

09.07.25
Powered by @GENTEXLaboratories
Legs/Core



Warm up
3min skipping
20 push ups
3min skipping
20 squats

Core

Leg raise sit ups
4 sets
Unweighted
30
40
30
40

Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12

Standing oblique crunches
3 sets
15kg x 15
15kg x 15
15kg x 15

Legs

Smith machine squats
3 sets
30kg x 12
30kg x 12
30kg x 12


Leg extensions
3 sets drop set
25kg x 12 20kg x 12
25kg x 12 20kg x 12
25kg x 12 20kg x 10

Hamstring curls
3 sets
Tempo 1-1-3-2
17.5kg x 12
17.5kg x 12
17.5kg x 12

Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 30

Foods

1
2x yo pro yogurts
Bagel with jam
2.
250g chicken breast
250g potatoes
50g spinach
3.
250g chicken breast
250g potatos
Shake w/banana honey peanut butter
Pre workout/ intra
Hydration salts
Carb x
Eaa’s
Coconut water

Kcal 3438
Protein 242g
Carb 450g
Fat 72g

10.07.25

Rest day

Foods

1
2x yo pro yogurts
Bagel with jam
Shake w/banana honey peanut butter
2.
250g chicken breast
250g potatoes
50g spinach
3.
250g chicken breast
250g potatos
Hydration drink.
Hydration salts
Carb x
Eaa’s
Coconut water


Kcal 3438
Protein 242g
Carb 450g
Fat 72g

11.07.25

Powered By GENTEXlaboratories
Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping

Incline Dumbell press
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12

Flat Dumbell press
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 10
15kg x 7

Cable flys
3 sets
12.5kg x 12
12.5kg x 10
12.5kg x 9

Triceps

Tricep kick back
Tempo 1-1-3-2
3 set
Right hand
10kg x 12
10kg x 12
10kg x 12

Left hand
10kg x 12
10kg x 11
10kg x 9
Really slowing down the tempo getting the stretch in

Tricep extension
Tempo 1-1-2-1
3 sets
30kg x 12
30kg x 12
30kg x 12

Skull crushers/ close grip super set
3 sets
15kg x 12 sc 12 cg
15kg x 12 sc 12 cg
15kg x 12 sc 10 cg

Shoulders

Bent over Dumbell fly
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12

Dumbell side lateral raises
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12

Foods

1
2x yo pro yogurts
Bagel with jam
Shake w/banana honey peanut butter
2.
250g chicken breast
250g potatoes
50g spinach
3.
250g chicken breast
250g potatos
Pre workout/ intra.
Hydration salts
Carb x
Eaa’s
Coconut water
Post work out.
Shake w/banana honey peanut butter

Kcal 3438
Protein 242g
Carb 450g
Fat 72g