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Explain the tempo - what does 1-1-2-1 mean?
Approved Log On going transformation Journal - Testosterone enanthate cycle
- Thread starter Nacho
- Start date
@Nacho bros good to see you on EF too. love your log on evo. look forward to seeing you kill this one too !
@Nacho you look great man! i love this training. pumping some good training and you are making it look easy too !
bro nacho welcome to EF family too. you doing good log over on evo. nice you doing it here too @Nacho
@Nacho this is a good setup right here! pushing some potato and chicken breast. protein and carbs are also looking tremendous!
@Nacho very nice work on this man! the chicken and potatoes are looking amazing. nice work on the coconut water as well !
Gonna have to give the coconut yogurt a try with them that sounds good
09.07.25
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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
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
@Nacho nice training update man. Looking solid in the pics also
@Nacho you can get fats up?
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