Approved Log SARMS Testosterone Log

[the_alcatraz]

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.

@CodeNameDuchess 3k walk is perfect man nice
and no walking trail pics? come on man

how about an ice bath pic?

 

[CodeNameDuchess]

Workout



Typical warmup. Dynamic stretches and movements



Cut out the single leg hops again. Prob restart them next week.





Db jump squat with pause

5 x 40

5 x 40



Super set with Plank clock

5

5



Rear foot elevated split squat

5 x 30 (each hand)

5 x 30



Super set with Supine row (2/2/2)

8

7



Single leg SLDL ( 2 seconds down, explode up)

5 x 25(each hand)

5 x 25





1/2 kneeling X pull down

8 x 90

8 x 90





Superset with 1/2 kneeling inline lift

8 x 30

8 x 30







5 min walk to warm up. 2 incline 3.0 speed



Sprints 9.9 speed 2 incline 30 seconds

Walk 3.5 speed, 2 incline 60 seconds

X 7



5 min walk to cool down. 0 incline 3 speed

 

[CodeNameDuchess]

Ice bath pic, I add Epsom salts. No ice you say? Well here in Canada from about October - June it’s so cold that our tap water comes out at around 48-49 degrees Celsius so you don’t need ice

I did 8 minutes and it was a struggle, will wrap myself up in house coat and socks and allow my body to get itself back to normal temperature

 

[the_alcatraz]

Workout



Typical warmup. Dynamic stretches and movements



Cut out the single leg hops again. Prob restart them next week.





Db jump squat with pause

5 x 40

5 x 40



Super set with Plank clock

5

5



Rear foot elevated split squat

5 x 30 (each hand)

5 x 30



Super set with Supine row (2/2/2)

8

7



Single leg SLDL ( 2 seconds down, explode up)

5 x 25(each hand)

5 x 25





1/2 kneeling X pull down

8 x 90

8 x 90





Superset with 1/2 kneeling inline lift

8 x 30

8 x 30







5 min walk to warm up. 2 incline 3.0 speed



Sprints 9.9 speed 2 incline 30 seconds

Walk 3.5 speed, 2 incline 60 seconds

X 7



5 min walk to cool down. 0 incline 3 speed

@CodeNameDuchess awesome training day again high volume on the sprints

Ice bath pic, I add Epsom salts. No ice you say? Well here in Canada from about October - June it’s so cold that our tap water comes out at around 48-49 degrees Celsius so you don’t need ice

I did 8 minutes and it was a struggle, will wrap myself up in house coat and socks and allow my body to get itself back to normal temperature
View attachment 143432

thats super cool you're doing it bro
but wait you saying water 49C or 49F

and finally a picture share thanks man ive been waiting

 

[CodeNameDuchess]

@CodeNameDuchess awesome training day again high volume on the sprints


thats super cool you're doing it bro
but wait you saying water 49C or 49F

and finally a picture share thanks man ive been waiting

49F about 9 degrees C. It was way too cold for my first time back in it lol

 

[SteveMobsterG]

Post some trail pics

 

[the_alcatraz]

49F about 9 degrees C. It was way too cold for my first time back in it lol

@CodeNameDuchess 9C thats crazy cold, 49F COLD

Post some trail pics

yea @CodeNameDuchess any trail pics?

 

[stevesmi]

makes sense with the waters since it's coming from outside

 

[25homes]

Workout



Typical warmup. Dynamic stretches and movements



Cut out the single leg hops again. Prob restart them next week.





Db jump squat with pause

5 x 40

5 x 40



Super set with Plank clock

5

5



Rear foot elevated split squat

5 x 30 (each hand)

5 x 30



Super set with Supine row (2/2/2)

8

7



Single leg SLDL ( 2 seconds down, explode up)

5 x 25(each hand)

5 x 25





1/2 kneeling X pull down

8 x 90

8 x 90





Superset with 1/2 kneeling inline lift

8 x 30

8 x 30







5 min walk to warm up. 2 incline 3.0 speed



Sprints 9.9 speed 2 incline 30 seconds

Walk 3.5 speed, 2 incline 60 seconds

X 7



5 min walk to cool down. 0 incline 3 speed

Great work

 

[CodeNameDuchess]

Workout



Dynamic stretching and movement drills



Lateral bound with stick

5

5



Super set with Medicine ball front throw twist

3 x 16

3 x 16



Talk kneeling chest pass

10 x 16

10 x 16







Alternate db incline

8 x 60

8 x 60

8 x 60



Superset with Spider-Man lat stretch

3

3

3



Push ups (3 seconds down, explode up)

8

8

8



Superset with goblet squat (5 second hold when down, explode up)

3 x 35

3 x 35

3 x 35





1/4 tig elbow

3 x 15

3 x 20

3 x 25



Superset with tall kneeling anti rotation press

8 x 40

8 x 40

8 x 40



Superset with farmers walk

20 x 80(each hand)

20 x 80(each hand)

20 x 80(each hand)





Bike sprints 10 second sprint, 20 second rest x 8


Got through it today but had a hard time achieving any pump. Felt flat and just not mentally there. Few things going on in personal life so I guess I was more focused on that. Might attempt the ice bath again in a bit.