Approved Log On going transformation Journal - Testosterone enanthate cycle

[stevesmi]

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

yeah i don't mess with dairy so it works great for me

 

[Nacho]

yeah i don't mess with dairy so it works great for me

Yeah I might have a small amount here and there but mostly stay away

 

[Nacho]

@Nacho you can get fats up?

Yeah mate where abouts were you thinking? I’ll take any help with diet

 

[Nacho]

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

 

[the_alcatraz]

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

everyone always has high carbs for gains bro but some guys your size need fat too @Nacho
eat like 20 almonds and 20 walnuts per day try it

 

[25homes]

Nice pics