Approved Log SARMS Testosterone Log

[CodeNameDuchess]

Workout



Typical Warmup with some dynamic stretches and light movement. Foam rolling



Box jumps (24inch)

5

5



Sunset with staggered medicine ball slam

10 x 16

10 x 16



Pause DB jump squat

5 x 35

5 x 35

5 x 35



Superset with plank clock

5

5

5







Skater squat

8 x 5

8 x 5

8 x 5



Superset with chin up holds (3 second)

5

5

5





Goblet split squat

8 x 35

8 x 35



Superset with dead stop DB row

8 x 60

8 x 60



Super set with 1/2 kneeling anti rotation hold ( 20 second hold)

20 x 20

20 x 20



Finished off with a 15 minute walk at 2 incline , 3.5 speed



Had some bug last night, up all night back and forth to the toilet. Could feel the fatigue from prob being so dehydrated. Still got through it. Going to go home and hydrate with some water and have some broth.

 

[Ulter]

sounds like you had some sort of food poisoning

 

[chesty]

what did you eat last night?

 

[ROIDDERS]

Next time take some activated charcoal that helps with stomach issues

 

[ceo]

Bros you lookin' good, keep up the good work hopefully you feel better

 

[ballin2504]

Workout

Came in for a little extra aesthetic work.

Incline bench

10 x 135

6 x 185

3 x 205

2 x 205

(No spotters around so had to play it safe)



DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)



10 x 50

8 x 55

5 x 60



Cable cross overs

11 x 40

11 x 40



Superset with cable flyers

11 x 40

11 x 40



Super set with cable low chest raise

11 x 20

11 x 20



Tricep extension machine

15 x 120

12 x 130

7 x 130



My weights felt good. Felt nice and fatigued after it and my tris had a vicious pump after the tricep extensions.



And finally… CARDIO FOR MR ALCATRAZ



5 min walk 3 speed,2 incline

30 second sprint 9.9 speed, 2 incline with 90 second walk at 3.5 speed and 2 inclined X 3.

Then I said what the hell and cut the walk from 90 seconds to 60 seconds and dug deep for another 7. For a total of 10 sprints

5 min walk, 3 speed 0 incline

And an image for Mr Mustang

View attachment 143342

That’s a good training day

 

[25homes]

Workout

Came in for a little extra aesthetic work.

Incline bench

10 x 135

6 x 185

3 x 205

2 x 205

(No spotters around so had to play it safe)



DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)



10 x 50

8 x 55

5 x 60



Cable cross overs

11 x 40

11 x 40



Superset with cable flyers

11 x 40

11 x 40



Super set with cable low chest raise

11 x 20

11 x 20



Tricep extension machine

15 x 120

12 x 130

7 x 130



My weights felt good. Felt nice and fatigued after it and my tris had a vicious pump after the tricep extensions.



And finally… CARDIO FOR MR ALCATRAZ



5 min walk 3 speed,2 incline

30 second sprint 9.9 speed, 2 incline with 90 second walk at 3.5 speed and 2 inclined X 3.

Then I said what the hell and cut the walk from 90 seconds to 60 seconds and dug deep for another 7. For a total of 10 sprints

5 min walk, 3 speed 0 incline

And an image for Mr Mustang

View attachment 143342

Great job

 

[MasonicBodybuilder]

Picture when you do DB shoulder press. You come over the top and click the dumbbells together. With the Ya you push out so if you pause it looks like you’re doing the Y For the YMCA song. Best way I can explain it.

That is interesting. I don't think I have ever seen anyone do it that way before.

 

[Noah Wixx]

That is interesting. I don't think I have ever seen anyone do it that way before.

My coach in high-school taught us that way.

 

[CodeNameDuchess]

Workout



Program usually starts with some lateral hops but my left knee is still feeling tender so I opted out of them as I didn’t feel jumping and landing would be to my advantage right now.





DB bench press

8 x 90

8 x 90

8 x 90





Superset with Spider-Man lat stretch

3 full breaths each side

3

3

3



1/2 kneeling land mine press (on t bar row machine)

8 x 45

5 x 45



Superset with

Ground slide stretch (lower back stays on the floor

10

10





Push ups. Tempo 3 seconds down explode up

8

8



Super set with Tall kneeling anti rotation press

8 x 40

8 x 40



Super set with suitcase carry

25 steps x 80

25 steps x 80



Standing leg curl

12 x 40 (felt tender so stopped)





Went out for a light 3k walk, nothing exciting but just to get the legs moving. Went down on the walking trail because I find it calling on dirt easier on the body.



I’m probably going to fill up the ice bath today and start using that again about an hour before bed, hopefully help with some of the inflammation I’m having and some of the sleep troubles.