Approved Log Pre-Gear Training Log, Cardarine then Testosterone

[GetToDaChoppa!]

April 11th. Chest, Shoulders, Triceps

1. Incline Dumbbell Press:
65 x's 15
65 x's 14
65 x's 12

2. Flat Dumbbell Press:
65 x's 13
65 x's 10
65 x's 9
SUPERSET W/
3. Deficit Pushup:
Bodyweight x's 8
BW x's 7
BW x's 5

4. Dumbbell Shoulder Press:
45 x's 12
45 x's 11
45 x's 10

5. Dumbbell Side Lateral:
15 x's 15
15 x's 13
15 x's 12
SUPERSET W/
6. Dumbbell Side Lateral Drop Set:
5 x's 12
5 x's 10
5 x's 9 + 8 partials

7. Reverse Grip Press down:
30 x's 15
30 x's 13
30 x's 11

Cardio: Three 15 minute walks on treadmill.

Diet:
Calories: 2,481
Protein: 208
Carbs: 194
Fat: 97

Breakfast- 3 eggs with cheese, 3 pieces bacon and 3 oz turkey breast
Pre workout had a peanut butter sandwich and two string cheese sticks
5 oz chicken with white rice for lunch post workout with 50 gram protein shake- pic attached.
Dinner- turkey, bacon, swiss sandwich with a protein shake with whole milk

Feeling some weakness and fatigue. Going to skip arm day tomorrow and take Saturday and Sunday off (maybe just hit calves) and deload next week and then start next mesocycle. I will be posting the new mesocycle plan on Sunday or Monday. Might start my 150mg cypionate Monday if everything comes in tomorrow. Will provide touchdown pic.

 

[the_alcatraz]

April 11th. Chest, Shoulders, Triceps

1. Incline Dumbbell Press:
65 x's 15
65 x's 14
65 x's 12

2. Flat Dumbbell Press:
65 x's 13
65 x's 10
65 x's 9
SUPERSET W/
3. Deficit Pushup:
Bodyweight x's 8
BW x's 7
BW x's 5

4. Dumbbell Shoulder Press:
45 x's 12
45 x's 11
45 x's 10

5. Dumbbell Side Lateral:
15 x's 15
15 x's 13
15 x's 12
SUPERSET W/
6. Dumbbell Side Lateral Drop Set:
5 x's 12
5 x's 10
5 x's 9 + 8 partials

7. Reverse Grip Press down:
30 x's 15
30 x's 13
30 x's 11

Cardio: Three 15 minute walks on treadmill.

Diet:
Calories: 2,481
Protein: 208
Carbs: 194
Fat: 97

Breakfast- 3 eggs with cheese, 3 pieces bacon and 3 oz turkey breast
Pre workout had a peanut butter sandwich and two string cheese sticks
5 oz chicken with white rice for lunch post workout with 50 gram protein shake- pic attached.
Dinner- turkey, bacon, swiss sandwich with a protein shake with whole milk

Feeling some weakness and fatigue. Going to skip arm day tomorrow and take Saturday and Sunday off (maybe just hit calves) and deload next week and then start next mesocycle. I will be posting the new mesocycle plan on Sunday or Monday. Might start my 150mg cypionate Monday if everything comes in tomorrow. Will provide touchdown pic.

preworkout pb sandwich gotta go bro thats for childred
preworkout protein shake and 1 tbps of honey start there

dinner why bread again? i think cutting carbs a bit helps

 

[GetToDaChoppa!]

preworkout pb sandwich gotta go bro thats for childred
preworkout protein shake and 1 tbps of honey start there

dinner why bread again? i think cutting carbs a bit helps

yeah right now I'm keeping carbs below 200 grams. I'm doing that pretty consistently. I don't differentiate a whole lot between carb sources ( I don't eat white bread and very minimal pasta). I make sure to not have a lot of sugar or sugary carb sources, I'm under 40 grams of sugar per day. With diet I'm mostly focused on hitting my macros.

 

[GetToDaChoppa!]

*Big Post plus touchdown pics*

Today I start a 1 week deload. For my deload I always do my new workout to get familiar with the program. this deload week I will do a lower volume and lower intensity so I can recover a bit. I will be doing 4 weeks of German Body Comp (GBC).

A quick overview of GBC:

GBC is an antagonist superset program that uses very slow eccentrics (3-4 seconds), short rest periods (30-60 seconds). You will never get more than 60 seconds rest and as low as 30 seconds rest on isolation movements. This builds up lactate and stimulates HGH production. The program is for fat burning but maintains, if not builds muscle at the same time if done right. But the goal is fat burning. The workout is grueling as hell. The slow eccentrics and short rest means lowering the load significantly in order to complete the target reps. Your heart rate is elevated the entire workout.

I will also keep doing my cardio every day (30-45 minute treadmill walks and intervals, 10K + step per day) and I will go on a more aggressive calorie deficit (about 400 calorie deficit)

Calories for this deload week will remain at around 2,500, which is around a 100 calorie deficit. Next week I will go down to 2,200 for 4 weeks. 20mg of Cardarine (up from 10mg I've been taking for the last 10 days) starts today as well as 150mg weekly of Test Cypionate (Thanks @domestic-supply.com for the quick shipping!). Pinned 80mg this morning for the first time. Used 25G, 1" needle and did a ventrogluteal injection. will pin 70 mg on Friday.

After this 4 week fat burning period I will go on a moderate surplus and start building muscle. I've been on a moderate cut for about 2 months (have lost around 7 pounds and maintained strength) and this next 4 weeks is the finale. In 4 weeks I will check blood work and adjust dosage if needed. I have Tamoxifen on standby if necessary, but at this low dosage i am hoping to not need it. I want to be around 800-1,000 ng total test. I am currently low to mid 300's.

Breakfast today:
3 egg whites, 1 full egg
half cup oatmeal
followed by 50 gram protein shake.

 

[the_alcatraz]

yeah right now I'm keeping carbs below 200 grams. I'm doing that pretty consistently. I don't differentiate a whole lot between carb sources ( I don't eat white bread and very minimal pasta). I make sure to not have a lot of sugar or sugary carb sources, I'm under 40 grams of sugar per day. With diet I'm mostly focused on hitting my macros.

Try to get it under 100 if you want to slice up bro

 

[the_alcatraz]

*Big Post plus touchdown pics*

Today I start a 1 week deload. For my deload I always do my new workout to get familiar with the program. this deload week I will do a lower volume and lower intensity so I can recover a bit. I will be doing 4 weeks of German Body Comp (GBC).

A quick overview of GBC:

GBC is an antagonist superset program that uses very slow eccentrics (3-4 seconds), short rest periods (30-60 seconds). You will never get more than 60 seconds rest and as low as 30 seconds rest on isolation movements. This builds up lactate and stimulates HGH production. The program is for fat burning but maintains, if not builds muscle at the same time if done right. But the goal is fat burning. The workout is grueling as hell. The slow eccentrics and short rest means lowering the load significantly in order to complete the target reps. Your heart rate is elevated the entire workout.

I will also keep doing my cardio every day (30-45 minute treadmill walks and intervals, 10K + step per day) and I will go on a more aggressive calorie deficit (about 400 calorie deficit)

Calories for this deload week will remain at around 2,500, which is around a 100 calorie deficit. Next week I will go down to 2,200 for 4 weeks. 20mg of Cardarine (up from 10mg I've been taking for the last 10 days) starts today as well as 150mg weekly of Test Cypionate (Thanks @domestic-supply.com for the quick shipping!). Pinned 80mg this morning for the first time. Used 25G, 1" needle and did a ventrogluteal injection. will pin 70 mg on Friday.

After this 4 week fat burning period I will go on a moderate surplus and start building muscle. I've been on a moderate cut for about 2 months (have lost around 7 pounds and maintained strength) and this next 4 weeks is the finale. In 4 weeks I will check blood work and adjust dosage if needed. I have Tamoxifen on standby if necessary, but at this low dosage i am hoping to not need it. I want to be around 800-1,000 ng total test. I am currently low to mid 300's.

Breakfast today:
3 egg whites, 1 full egg
half cup oatmeal
followed by 50 gram protein shake.

@GetToDaChoppa! yes I'm aware of GBC training where you slow down and wait bro
but interesting how you measure HR or you guessing?

breakfast of champs love it, any high protein food today?

and we all love Greg from @domestic-supply.com hes great

 

[GetToDaChoppa!]

I'm not measuring my heart rate, I'm just saying it is elevated the entire time.

I actually had 12 ounces of chicken today. My wife put a bunch in the crockpot last night with some jalapenos and salsa. I mixed it with rice. It was amazing lol. She thought it would last me most of the week but I almost killed it all today lol.

 

[stevesmi]

how are you doing with the boiled eggs a lot of people say it gives them gas because it traps in the gases when you boil them

 

[the_alcatraz]

I'm not measuring my heart rate, I'm just saying it is elevated the entire time.

I actually had 12 ounces of chicken today. My wife put a bunch in the crockpot last night with some jalapenos and salsa. I mixed it with rice. It was amazing lol. She thought it would last me most of the week but I almost killed it all today lol.

12 oz chicken bro thats a start off
chicken rice oldschool
but no pic? at least share a pic next time @GetToDaChoppa!

 

[SteveMobsterG]

It's also a good idea to ease back when trying a new program too

 

[ceo]

Bros. I enjoy your positive energy. I'm glad you got this log going.

 

[ROIDDERS]

Food, looks tremendous.

Chicken and rice is boring, but it works.

 

[chesty]

Nice job on the breakfast eggs with cheese and bacon with turkey, sounds really good. That's an American breakfast for you.

 

[Ulter]

I think you have room to tighten up your diet.

If you're gonna consume Dairy, whether it be cheese or milk, make sure it's raw.

 

[2Thick]

Yeah, be careful with cheese. They add a lot of oil and other garbage to it when you buy it or already prepped.

 

[wootoom]

If you're feeling a little weak, always go and hit a nice nap.

That will make you feel better.

 

[JasonPriest]

Keep up the good work champ. I'm glad to see that you're back, hitting the work out and it's grueling, that's how it should be.

 

[BodyMonster34]

Bro, good updates adjusting your calories.

My question is, where is the red meat not seeing much at all?

 

[Quadsweep]

There are some healthier bread options if you're a bread fan.

You've got to go to a health food store and really check ingredients.

 

[Arabian]

That's good. That's your heart is elevated and it means it's getting stronger while you train

You might want to update us on your resting, heart rate, though. Let's see where it's at Now versus where it is in another couple months.

 

[GetToDaChoppa!]

There are some healthier bread options if you're a bread fan.

You've got to go to a health food store and really check ingredients.

Yeah I've been eating Dave's Killer Bread. I've also tried Ezekiel bread in the past but I don't enjoy it much. I never touch the standard white bread.

 

[GetToDaChoppa!]

Bro, good updates adjusting your calories.

My question is, where is the red meat not seeing much at all?

yeah i love red meat but the fat content makes it hard to eat a lot of it. in the summer I'll eat more once I get the grill going.

 

[GetToDaChoppa!]

If you're feeling a little weak, always go and hit a nice nap.

That will make you feel better.

I wish I could but the wife and kids keep me busy during the day. and I'm a night owl so it's always tough for me to get to bed at night but I'm working on it. I've been averaging about 7 hours a night. The good thing is I am a deep sleeper and I usually dont wake up at all during the night.

 

[GetToDaChoppa!]

how are you doing with the boiled eggs a lot of people say it gives them gas because it traps in the gases when you boil them

Luckily I haven't had that issue yet. With egg prices right now I don't think I will be eating as much going forward. Need these prices to come down, it's crazy.

 

[the_alcatraz]

@GetToDaChoppa! hows is training today?

 

[RoySimpson]

*Big Post plus touchdown pics*

Today I start a 1 week deload. For my deload I always do my new workout to get familiar with the program. this deload week I will do a lower volume and lower intensity so I can recover a bit. I will be doing 4 weeks of German Body Comp (GBC).

A quick overview of GBC:

GBC is an antagonist superset program that uses very slow eccentrics (3-4 seconds), short rest periods (30-60 seconds). You will never get more than 60 seconds rest and as low as 30 seconds rest on isolation movements. This builds up lactate and stimulates HGH production. The program is for fat burning but maintains, if not builds muscle at the same time if done right. But the goal is fat burning. The workout is grueling as hell. The slow eccentrics and short rest means lowering the load significantly in order to complete the target reps. Your heart rate is elevated the entire workout.

I will also keep doing my cardio every day (30-45 minute treadmill walks and intervals, 10K + step per day) and I will go on a more aggressive calorie deficit (about 400 calorie deficit)

Calories for this deload week will remain at around 2,500, which is around a 100 calorie deficit. Next week I will go down to 2,200 for 4 weeks. 20mg of Cardarine (up from 10mg I've been taking for the last 10 days) starts today as well as 150mg weekly of Test Cypionate (Thanks @domestic-supply.com for the quick shipping!). Pinned 80mg this morning for the first time. Used 25G, 1" needle and did a ventrogluteal injection. will pin 70 mg on Friday.

After this 4 week fat burning period I will go on a moderate surplus and start building muscle. I've been on a moderate cut for about 2 months (have lost around 7 pounds and maintained strength) and this next 4 weeks is the finale. In 4 weeks I will check blood work and adjust dosage if needed. I have Tamoxifen on standby if necessary, but at this low dosage i am hoping to not need it. I want to be around 800-1,000 ng total test. I am currently low to mid 300's.

Breakfast today:
3 egg whites, 1 full egg
half cup oatmeal
followed by 50 gram protein shake.

@GetToDaChoppa! Slow eccentrics and short rest, sounds brutal but effective. Good call on lowering the load.

 

[GetToDaChoppa!]

@GetToDaChoppa! hows is training today?

I had a good Leg and shoulder session but passed out at like 7pm so I didn't post anything. Just a deload week anyway, nothing exciting. I'll hit back and chest tomorrow and post the workout. Consistently weighing under 190 now (189.6 today). I started the cut about 10 weeks ago at 198.

 

[the_alcatraz]

I had a good Leg and shoulder session but passed out at like 7pm so I didn't post anything. Just a deload week anyway, nothing exciting. I'll hit back and chest tomorrow and post the workout. Consistently weighing under 190 now (189.6 today). I started the cut about 10 weeks ago at 198.

@GetToDaChoppa! get some info up tomorrow on the training bro would be helpful

 

[ballin2504]

*Big Post plus touchdown pics*

Today I start a 1 week deload. For my deload I always do my new workout to get familiar with the program. this deload week I will do a lower volume and lower intensity so I can recover a bit. I will be doing 4 weeks of German Body Comp (GBC).

A quick overview of GBC:

GBC is an antagonist superset program that uses very slow eccentrics (3-4 seconds), short rest periods (30-60 seconds). You will never get more than 60 seconds rest and as low as 30 seconds rest on isolation movements. This builds up lactate and stimulates HGH production. The program is for fat burning but maintains, if not builds muscle at the same time if done right. But the goal is fat burning. The workout is grueling as hell. The slow eccentrics and short rest means lowering the load significantly in order to complete the target reps. Your heart rate is elevated the entire workout.

I will also keep doing my cardio every day (30-45 minute treadmill walks and intervals, 10K + step per day) and I will go on a more aggressive calorie deficit (about 400 calorie deficit)

Calories for this deload week will remain at around 2,500, which is around a 100 calorie deficit. Next week I will go down to 2,200 for 4 weeks. 20mg of Cardarine (up from 10mg I've been taking for the last 10 days) starts today as well as 150mg weekly of Test Cypionate (Thanks @domestic-supply.com for the quick shipping!). Pinned 80mg this morning for the first time. Used 25G, 1" needle and did a ventrogluteal injection. will pin 70 mg on Friday.

After this 4 week fat burning period I will go on a moderate surplus and start building muscle. I've been on a moderate cut for about 2 months (have lost around 7 pounds and maintained strength) and this next 4 weeks is the finale. In 4 weeks I will check blood work and adjust dosage if needed. I have Tamoxifen on standby if necessary, but at this low dosage i am hoping to not need it. I want to be around 800-1,000 ng total test. I am currently low to mid 300's.

Breakfast today:
3 egg whites, 1 full egg
half cup oatmeal
followed by 50 gram protein shake.

@GetToDaChoppa! That’s a killer touchdown man. I love Beligas and Pharmaqo

 

[25homes]

Love to super set

 

[GetToDaChoppa!]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

 

[the_alcatraz]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

perfect steak pic like a top fancy one bro
i like the push ups , you did how many?

 

[stevesmi]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

@GetToDaChoppa! that steak looked like chocolate cake at first, i almost had to nail you for that one lol.
that is an interesting way to cook a steak, you made it look like chocolate on the inside lol

 

[BodyMonster34]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

@gettodachoppa bro you got a good diet going i like it. but why only 200 protein? Gotta push the protein for 500 if you want to build a big physique like me. But I like your steak.

 

[Noah Wixx]

how are you doing with the boiled eggs a lot of people say it gives them gas because it traps in the gases when you boil them

I never actually knew that!

 

[Noah Wixx]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

Everything on point

 

[SteveMobsterG]

I might have to post my steak pic too lol

 

[abolone]

Controlled eccentric with full range of motion are really the game changer hey!?

 

[ceo]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

@GetToDaChoppa! Bros this, a good workout. I got a lot of respect for your heart.
EF brotherhood in the house and EF love as well. keep the iron game going hit it hard

 

[ROIDDERS]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

@GetToDaChoppa! you are looking really smooth on this. keep up the good work.
One of the things I respect about you, is your hard work and I like, how you're doing the leg raises

 

[Ulter]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

@GetToDaChoppa! , that's a damn good meal right there.

I love me some good quality. Mexican food in that steak. Looks really good.
Maybe don't cook it though. So well done. Leave some blood in there. It's more healthy, that way.

 

[2Thick]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

@GetToDaChoppa! Chop it up, my man, keep up the good work.
I love that you're doing these types of exercises.
Leg raises are definitely, no joke. And I like the incline dumbbells.

 

[ballin2504]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

@GetToDaChoppa! nice training session man and the steak looks great

 

[Tiger Salman Khan]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

@GetToDaChoppa! Numbers look good bro.....keep going.........

 

[GetToDaChoppa!]

Yeah I overcooked the steak a little bit lol. I like it medium that's more of a medium well.
Week 1 of German Body comp started today. Will post up todays workout and diet tonight.

 

[25homes]

Nice work

 

[the_alcatraz]

Yeah I overcooked the steak a little bit lol. I like it medium that's more of a medium well.
Week 1 of German Body comp started today. Will post up todays workout and diet tonight.

Steak looks pretty good still bro
post up that week 1 training @GetToDaChoppa!

 

[GetToDaChoppa!]

4/21: Back, Chest, Biceps. German Body Comp. Week 1.

Made it through the Easter weekend ok with all the Holiday food but definitely had some extra calories. Still ate around maintenance and hit an arm day on Saturday. Step count was over 12,000 both saturday and sunday.

A1: Deficit Deadlift (3 second eccentric):
225 x's 8
225 x's 8
225 x's 8
60 second rest, superset w/:
A2: Close-Grip Pulldown (4 second eccentric):
90 x's 12
100 x's 11
100 x's 10
60 second rest
B1: Flat Bench (4 second eccentric):
175 x's 8
175 x's 8
170 x's 7
60 second rest, superset w/:
B2: Cable Row (4 second eccentric):
90 x's 10
85 x's 10
85 x's 10
60 second rest
C1: Incline Dumbbell Press (4 second eccentric):
50 x's 12
50 x's 10
50 x's 10
60 second rest, superset w/:
C2: EZ Bar Curl (4 second eccentric):
45 x's 12
45 x's 12
45 x's 10
60 second rest, superset w/:
C3: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12
BW x's 10

Diet:
Protein: 211
Carbs: 133
Fat: 828
Calories: 2,204

a few pics of what I ate (this is not everything)

egg whites w/ yogurt
protein 34
carbs 11
fat 3

Beef nachos
protein 42
carbs 20
fat 38

Salmon, sweet potato asparagus
protein 41
carbs 38
fat 9

 

[the_alcatraz]

4/21: Back, Chest, Biceps. German Body Comp. Week 1.

Made it through the Easter weekend ok with all the Holiday food but definitely had some extra calories. Still ate around maintenance and hit an arm day on Saturday. Step count was over 12,000 both saturday and sunday.

A1: Deficit Deadlift (3 second eccentric):
225 x's 8
225 x's 8
225 x's 8
60 second rest, superset w/:
A2: Close-Grip Pulldown (4 second eccentric):
90 x's 12
100 x's 11
100 x's 10
60 second rest
B1: Flat Bench (4 second eccentric):
175 x's 8
175 x's 8
170 x's 7
60 second rest, superset w/:
B2: Cable Row (4 second eccentric):
90 x's 10
85 x's 10
85 x's 10
60 second rest
C1: Incline Dumbbell Press (4 second eccentric):
50 x's 12
50 x's 10
50 x's 10
60 second rest, superset w/:
C2: EZ Bar Curl (4 second eccentric):
45 x's 12
45 x's 12
45 x's 10
60 second rest, superset w/:
C3: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12
BW x's 10

Diet:
Protein: 211
Carbs: 133
Fat: 828
Calories: 2,204

a few pics of what I ate (this is not everything)

egg whites w/ yogurt
protein 34
carbs 11
fat 3

Beef nachos
protein 42
carbs 20
fat 38

Salmon, sweet potato asparagus
protein 41
carbs 38
fat 9

This is beautiful food bro protein should go to 250 you're close maybe add a shake @GetToDaChoppa!
but fat not 828 thats death lol maybe 82 you mean?

 

[RoySimpson]

Thursday 4/17
German Body Comp Deload
Back, Hams, Chest, Biceps

A1: Dumbbell RDL (4 second eccentric):
45 x's 12
45 x's 12
60 second rest, superset w/:
A2: Incline Bench (4 second eccentric):
155 x's 8
155 x's 8

B1: Dumbbell Row (4 second eccentric):
45 x's 15
45 x's 15
60 second rest, superset w/:
B2: Deficit Pushup (with legs elevated, 4 second eccentric):
Bodyweight x's 12
BW x's 12

C1: Cable Lat Prayer (4 second eccentric):
30 x's 15
35 x's 14
30 second rest, superset w/:
C2: Incline Dumbbell Curl (4 second eccentric):
20 x's 12
20 x's 12

D1: Leg Raise (abs, 4 second eccentric):
Bodyweight x's 12
BW x's 12

*Felt very strong and left a lot of reps in the tank for the deload.
*Been doing 10 minute walks on the treadmill multiple times throughout the day.

Diet:
Protein: 203
Carbs: 120
Fat: 104
Calories: 2,228

@GetToDaChoppa! Great deload session! The German Body Comp format looks effective, and it’s awesome that you felt strong and had reps left in the tank. Supersets with the 4-second eccentrics are a nice touch for muscle engagement.

 

[GetToDaChoppa!]

This is beautiful food bro protein should go to 250 you're close maybe add a shake @GetToDaChoppa!
but fat not 828 thats death lol maybe 82 you mean?

misprint! fat was 92. 828 is the calories from fat (92 x's 9).
I have a 40-50 gram protein shake post workout. But I can try to fit in another one. I'm waiting on my low carb protein to come in I ran out. So right now I'm working with Syntha 6 which has 15 carbs per scoop.

 

[GetToDaChoppa!]

@GetToDaChoppa! Great deload session! The German Body Comp format looks effective, and it’s awesome that you felt strong and had reps left in the tank. Supersets with the 4-second eccentrics are a nice touch for muscle engagement.

Yeah it's definitely a different feel going that slow. The hardest part is being okay with lowering the load enough to actually perform a legit 4 second eccentric. Kind of have to put your ego aside. But the time under tension is killer.

 

[the_alcatraz]

misprint! fat was 92. 828 is the calories from fat (92 x's 9).
I have a 40-50 gram protein shake post workout. But I can try to fit in another one. I'm waiting on my low carb protein to come in I ran out. So right now I'm working with Syntha 6 which has 15 carbs per scoop.

40-50 gram protein shakes is the way to get big bro! slam them daily even days off @GetToDaChoppa!

 

[GetToDaChoppa!]

Woke up this morning with a pretty sore back from deadlift. I'm supposed to squat today so might have to take the day off. I hate squatting with back doms. I don't usually deadlift, but I have it programmed for the next 4 weeks for the GBC training because it has such a big CNS stimulus.

 

[the_alcatraz]

Woke up this morning with a pretty sore back from deadlift. I'm supposed to squat today so might have to take the day off. I hate squatting with back doms. I don't usually deadlift, but I have it programmed for the next 4 weeks for the GBC training because it has such a big CNS stimulus.

you gotta up the protein today bro @GetToDaChoppa! to recover

 

[GetToDaChoppa!]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

 

[the_alcatraz]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! you wont feel much with such a low dose bro give it time with 318 you need to get 250mgs test/week in you to feel it

that food pic? thats chicken breast or what?

on the training part try to go up in weight and drop set

 

[SteveMobsterG]

Yeah what's that food?

 

[stevesmi]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! diet is on point. nice update. Exercises. Look fantastic.

 

[BodyMonster34]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! bro yo a champion on this training.
This is true hardcore training and what Champions will do.

 

[ceo]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! Look, and really good on these different exercises.
I love your diet and I like your training.

 

[ROIDDERS]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! I can't believe this fantastic training you're doing so consistent and so pure, keep it up.

 

[RoySimpson]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! That's a solid leg, shoulder, and tricep workout, bro! The German Body Comp style is a great way to build muscle and improve body composition.

 

[Ulter]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! A nice job on this training. Looking really solid, keep it up.

 

[2Thick]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! On this training, I liked the workout split. You're putting together. It shows that you have good, heart and hustle.

 

[abolone]

eccentric really turn men into mouses! isnt easy bro haha respect !

 

[ballin2504]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! thats a killer leg day. Bet you were sore for a couple days.

 

[25homes]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

Nice work

 

[Tiger Salman Khan]

4/23: Legs, Shoulders, Triceps. German Body Comp. Week 1.
Weight 188.7

Lower back was still a little sore but good enough. The RDL's hurt but got through it. Started taking L-Carnitine orally. Taking 4.5Grams with my preworkout and it's giving me the shits. Going to tough it out for at least a week and see if the gut issues subside. If not, I'll have to stop. It's dehydrating me and I'm afraid to fart lol.

I've pinned the cypionate 3 times. 80mg each. I pin on mondays and fridays. I haven't felt anything yet. I know it's a small dose but my test level was only 318 so based on what I've researched 160mg per week should get me to the high range of normal and I should definitely feel a difference. I'll keep the dose where it is for 4 weeks and see how I feel and get blood work. Many guys have said it can take 4-6 weeks to really feel a difference.

A1: Narrow Squat (4 second eccentric):
160 x's 8
160 x's 8
160 x's 8
60 second rest, superset w/:
A2: Dumbbell Shoulder Press (4 second eccentric):
45 x's 11
45 x's 10
40 x's 9
60 second rest
B1: RDL w/ Dumbbells (3 second eccentric):
50 x's 12
50 x's 12
50 x's 12
60 second rest, superset w/:
B2: Dumbbell Side Laterals (4 second eccentric):
10 x's 15
10 x's 14
10 x's 12
60 second rest
C1: Barbell Upright Row (3 second eccentric):
60 x's 12
60 x's 12
60 x's 12
60 second rest, superset w/:
C2: Cable Pressdown (4 second eccentric):
45 x's 16
40 x's 15
40 x's 14
60 second rest, superset w/:
C3: Standing Calf Raise Holding Dumbbell:
50 x's 20
50 x's 17
50 x's 14 + drop set= bodyweight x's 8

Diet:
Protein: 200
Carbs: 175
Fat: 52
Calories: 1,968

@GetToDaChoppa! Good updates bro....food looks amazing.........

 

[Noah Wixx]

Interesting training split on this one