Approved Log SARMS Testosterone Log

[the_alcatraz]

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 50

8 x 55

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







Bike sprints 10 second sprint, 20 second rest x 8





Workout was good but didn’t get as much weights in as I wanted, had a lot of unavoidable errands today and other random shit that popped up

@CodeNameDuchess i like the medicine ball work man i want to see you add a bit more cardio

 

[Noah Wixx]

I agree with u needing to get in the cardio.

 

[25homes]

Nice work

 

[Noah Wixx]

Nice push keep it going

 

[MasonicBodybuilder]

Really good job man. Keep it up and keep the updates coming.

 

[CodeNameDuchess]

@CodeNameDuchess i like the medicine ball work man i want to see you add a bit more cardio

I will this week you’ve been asking for it for a while lol I’ll deliver

 

[MUSTANG_18]

I will this week you’ve been asking for it for a while lol I’ll deliver

@CodeNameDuchess a pic of the cardio machine time when done bro please share that

 

[CodeNameDuchess]

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

 

[MUSTANG_18]

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

@CodeNameDuchess and FINALLy we see your cardio share bro i was waiting you're pushing it to the limit playa

 

[SteveMobsterG]

Explain the Y thing