Approved Log My First Cycle Tbol Dbol Log

[MUSTANG_18]

Shoulder Day

Over head DB Press
warm up

35 x 15
50 x 15
65 x 10
75 x 10
work

85 x 10
110 x 8 !
85 x 11- 12

Side Lateral Machine

40 x 15
50 x 15
60 x 15
40 x 15

Rear Delt machine

50 x 15
70 x 15
90 x 15
110 x 15

Wide grip Up Right Rows - Smith machine

45 x 10
95 x 10
135 x 10
155 x 8

Shoulder Shrugs - Smith Machine

225 x 15
315 x 15
405 x 12
455 x 4 - tried a little more weight

I went lighter on the side and rear delts today not sure going as heavy as you can is really that beneficial for those, but I was able to get 8 reps with the Overhead DB press with the 110 lbs DBs pretty cool and went a little heaver with the smith machine Shrugs also added wide grip up right rows but wide grip not to involve the biceps too much since I will be working arms tomorrow

@GMAN007 shoulders the smith shrugs make sure no jerking just slow squeeze
those machines can do injuries

on the overheads dont ever go high thats injury city
you did cardio post?

 

[GMAN007]

@GMAN007 shoulders the smith shrugs make sure no jerking just slow squeeze
those machines can do injuries

on the overheads dont ever go high thats injury city
you did cardio post?

I did 40 min cardio yesterday up hill walking on the treadmill, Overhead DB press is one of my favorite exercises like asking a power lifter not to squat ....

 

[MUSTANG_18]

I did 40 min cardio yesterday up hill walking on the treadmill, Overhead DB press is one of my favorite exercises like asking a power lifter not to squat ....

@GMAN007 nice cardio bro

on the overheads, sure you push them but in that case make sure to warm up the shoulders a lot
stretch, foam roll and rotate them hard before you start
and 1st set should be warm up one, just bar no weight high rep slow
2nd set close warm up with 10% of your PR and pump
then hit the big sets

 

[RoySimpson]

Legs - So I could feel the muscle strain in my leg again I went easy on legs today
135 x 15
185 x 8
275 x 5

Hip Leg press - I did these with 60 secs rest between sets

270 x 15
360 x 15
450 x 12
540 x 8

Leg curls

90 x 15
110 x 15
120 x 11
125 x 8

Leg extensions

110 x 15
150 x 15
175 x 15
190 x 15

Sitting calve raises

45 x 15
90 x 15
135 x 15
180 x 15

Back Extensions
3 sets 15 hold 25 lb plate

I could feel my leg strain again; however I did some back extensions to work my lower back some for when I get back to squats.

@GMAN007 if youre feeling the strain its good to take time off. Not worth a bigger injury! Recovery is important!

 

[Tiger Salman Khan]

@GMAN007 if youre feeling the strain its good to take time off. Not worth a bigger injury! Recovery is important!

@GMAN007 Exactly bro.....do not ignore the recovery........

 

[GMAN007]

Arms

Weights Chin ups

BW - x 10 warm up
45 x 8
50 x 7
65 x 5
BW x 15 focusing on top part of chin up

Tricep press down

60 x 15
80 x 10
100 x 10
130 x 8
140 x 4

DB curls

40 x 10 each arm
50 x 10
2 sets 55 x 10
Hammer curls
55 x 10
60 x 8

Hammer strength Tricep Machine

180 x 15
270 x 15
360 x 10
380 x 6

Cable curl bar

50 x 15
100 x 10
120 x 7

Overhead Tricep Arsenal Machine
150 x 15
250 x 15
250 x 12

Decided to try weights chin ups to hit biceps, I did a set at the end just BW doing the top part of the chin up to focus on the bicep. Im consistently over 230 lbs on the scale now dont seem to really be adding fat which is good

 

[GMAN007]

View attachment 148549

 

[GMAN007]

Sexy straight out the shower pic which I know you Love

 

[GMAN007]

 

[GMAN007]

Sexy straight out the shower pic which I know you Love View attachment 148552

Promise thats not toothpaste on the mirror tried to wipe off steam before pic guess not so good lol