Approved Log On going transformation Journal - Testosterone enanthate cycle

[the_alcatraz]

06.08.25
Legs / Core
Powered by @GENTEXLaboratories

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 11
12.5kg x 10


Cable crunches
4 sets
40kg x 15
40kg x 15
40kg x 12
40kg x 12

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

Legs

Dumbell lunges
4 sets
10kg x 12
10kg x 12
10kg x 12
10kg x 12

Leg extension drop set
3 sets
30kg x 12 25kg x 12
30kg x 12 25kg x 12
30kg x 12 25kg x 12

Laying hamstring curls
3 sets
20kg x 12
20kg x 12
20kg x 10



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
Protein bar

Kcal 3563
Protein 257
Carb 463
Fat 72



Sorry lads have had a week off just getting over the flu, Im immune system has a copped a flooding this winter happy to be back in the gym definitely feeling the time off, will be running bloods at end of week

yes flu i see going around bro you got the winter
you should wait at least another week for bloods if flu

 

[25homes]

30.07.25

Pull

powered by @GENTEXLaboratories

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 1-1-3-2
55kg x 12
55kg x 12
55kg x 12

Close grip cable rows
3 sets
Tempo 1-1-3-2
55kg x 12
55kg x 12
55kg x 12

Biceps

Hammer rope cable curls drop set
3 sets
Tempo 1-1-3-1
30kg x 12 20kg x 12
30kg x 12 20kg x 12
30kg x 12 20kg x 11



Straight bar curls pronate grip
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12

Cable curls
3 sets
Tempo 1-1-2-1
12.5 x 12
12.5 x 12
12.5 x 12

Shoulders

Smith machine shrug
3 sets
40kg x 12
40kg x 12
40kg x 12

Bent over Dumbell flys
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg 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
Protein bar

Kcal 3563
Protein 257
Carb 463
Fat 72

Great work here

 

[Nacho]

08.08.2025

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
Protein bar

Kcal 3563
Protein 257
Carb 463
Fat 72

10.08.2025

Legs/ core

Powered by @GENTEXLaboratories

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 10
12.5kg x 10


Cable crunches
4 sets
40kg x 15
40kg x 15
40kg x 12
40kg x 10


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



Legs

Dumbell lunges
4 sets
10kg x 12
10kg x 12
10kg x 12
10kg x 12



Leg extension drop set
3 sets
30kg x 12 25kg x 12
30kg x 12 25kg x 12
30kg x 12 25kg x 12

Laying hamstring curls
3 sets
20kg x 12
20kg x 12
20kg 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
Protein bar



Kcal 3563
Protein 257
Carb 463
Fat 72

 

[the_alcatraz]

08.08.2025

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
Protein bar

Kcal 3563
Protein 257
Carb 463
Fat 72

10.08.2025

Legs/ core

Powered by @GENTEXLaboratories

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 10
12.5kg x 10


Cable crunches
4 sets
40kg x 15
40kg x 15
40kg x 12
40kg x 10


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



Legs

Dumbell lunges
4 sets
10kg x 12
10kg x 12
10kg x 12
10kg x 12



Leg extension drop set
3 sets
30kg x 12 25kg x 12
30kg x 12 25kg x 12
30kg x 12 25kg x 12

Laying hamstring curls
3 sets
20kg x 12
20kg x 12
20kg 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
Protein bar



Kcal 3563
Protein 257
Carb 463
Fat 72

hey bro welcome back whats up you going to eat more steak ?

 

[Allupfromhere]

hey bro welcome back whats up you going to eat more steak ?

Cant go wrong with steak thats for sure!

 

[Allupfromhere]

You have made some good progress @Nacho put to foot down now and lets see how far you can go brother