Approved Log Build phase Testosterone Masteron retatrutide Cycle 2025

[RoySimpson]

Chest& Shoulders powered by @Raptor Labs

Machine Flies – 3 sets of 10
After 2 warm-up sets of 15, perform 3 sets of 10 with a 1-second squeeze at the top.
After the last rep on each set, hold the contraction at the top for 10 seconds.
61x10
68x10
70.5x10

Incline Machine Press – 3 sets
Keep continuous tension, don’t lock out or touch chest.
• Set 1: 25 reps 40kg
• Set 2: Add weight, go for 15 hard reps 80kg
• Set 3: Do 8 reps, rest 20 sec, 4 reps, rest 20 sec, 2 slow perfect reps (8-4-2 style). 80kg

Flat Dumbbell Press (Elevated Bench) – 4 sets of 8
Raise one end of the bench on plates for a slight incline.
Do these rest-pause style: 8 reps with a deep stretch and a 1-second flex at the top.
Pause at the bottom of each rep. Control every inch.
30x8
30x8
30x8
30x8

Decline Dumbbell Press – 3 sets of 10
Use a slightly declined bench (adjust a sit-up bench to its lowest setting).
Stretch at the bottom, come up ¾ of the way — no pause, no squeeze.
27.5x10
27.5x10
30x10

Cable/machine Side Laterals (One Arm at a Time) – 3 sets of 20 per arm
Stand away from the machine so your hand starts across your body for max range.
Short rest
3.75x20
4.5x20
4.5x20

Reverse Pec Deck – 3 sets of 20
Pause and flex hard on each rep. Keep tension on the rear delts.
33x20
33x20
33x20

Seated Dumbbell Press – 4 sets of 8
Strict form. Control the weight, don’t cheat reps. 1-second squeeze at the top.
30x8
32.5x8
35x8
37.5x7

Good session , feeling the strongest I have for a long time. Cals are still the same at
3609 training day
3134 non training day
Cardio is at 60 mins a week split into 3x20 min sessions. I usually go for a walk before my second last meal.

@Caramelman89 this is a well-structured and effective chest workout. Keep up the great work, and remember to continue challenging yourself and making adjustments as needed.

 

[25homes]

Chest& Shoulders powered by @Raptor Labs

Machine Flies – 3 sets of 10
After 2 warm-up sets of 15, perform 3 sets of 10 with a 1-second squeeze at the top.
After the last rep on each set, hold the contraction at the top for 10 seconds.
61x10
68x10
70.5x10

Incline Machine Press – 3 sets
Keep continuous tension, don’t lock out or touch chest.
• Set 1: 25 reps 40kg
• Set 2: Add weight, go for 15 hard reps 80kg
• Set 3: Do 8 reps, rest 20 sec, 4 reps, rest 20 sec, 2 slow perfect reps (8-4-2 style). 80kg

Flat Dumbbell Press (Elevated Bench) – 4 sets of 8
Raise one end of the bench on plates for a slight incline.
Do these rest-pause style: 8 reps with a deep stretch and a 1-second flex at the top.
Pause at the bottom of each rep. Control every inch.
30x8
30x8
30x8
30x8

Decline Dumbbell Press – 3 sets of 10
Use a slightly declined bench (adjust a sit-up bench to its lowest setting).
Stretch at the bottom, come up ¾ of the way — no pause, no squeeze.
27.5x10
27.5x10
30x10

Cable/machine Side Laterals (One Arm at a Time) – 3 sets of 20 per arm
Stand away from the machine so your hand starts across your body for max range.
Short rest
3.75x20
4.5x20
4.5x20

Reverse Pec Deck – 3 sets of 20
Pause and flex hard on each rep. Keep tension on the rear delts.
33x20
33x20
33x20

Seated Dumbbell Press – 4 sets of 8
Strict form. Control the weight, don’t cheat reps. 1-second squeeze at the top.
30x8
32.5x8
35x8
37.5x7

Good session , feeling the strongest I have for a long time. Cals are still the same at
3609 training day
3134 non training day
Cardio is at 60 mins a week split into 3x20 min sessions. I usually go for a walk before my second last meal.

Nice work

 

[ballin2504]

Chest& Shoulders powered by @Raptor Labs

Machine Flies – 3 sets of 10
After 2 warm-up sets of 15, perform 3 sets of 10 with a 1-second squeeze at the top.
After the last rep on each set, hold the contraction at the top for 10 seconds.
61x10
68x10
70.5x10

Incline Machine Press – 3 sets
Keep continuous tension, don’t lock out or touch chest.
• Set 1: 25 reps 40kg
• Set 2: Add weight, go for 15 hard reps 80kg
• Set 3: Do 8 reps, rest 20 sec, 4 reps, rest 20 sec, 2 slow perfect reps (8-4-2 style). 80kg

Flat Dumbbell Press (Elevated Bench) – 4 sets of 8
Raise one end of the bench on plates for a slight incline.
Do these rest-pause style: 8 reps with a deep stretch and a 1-second flex at the top.
Pause at the bottom of each rep. Control every inch.
30x8
30x8
30x8
30x8

Decline Dumbbell Press – 3 sets of 10
Use a slightly declined bench (adjust a sit-up bench to its lowest setting).
Stretch at the bottom, come up ¾ of the way — no pause, no squeeze.
27.5x10
27.5x10
30x10

Cable/machine Side Laterals (One Arm at a Time) – 3 sets of 20 per arm
Stand away from the machine so your hand starts across your body for max range.
Short rest
3.75x20
4.5x20
4.5x20

Reverse Pec Deck – 3 sets of 20
Pause and flex hard on each rep. Keep tension on the rear delts.
33x20
33x20
33x20

Seated Dumbbell Press – 4 sets of 8
Strict form. Control the weight, don’t cheat reps. 1-second squeeze at the top.
30x8
32.5x8
35x8
37.5x7

Good session , feeling the strongest I have for a long time. Cals are still the same at
3609 training day
3134 non training day
Cardio is at 60 mins a week split into 3x20 min sessions. I usually go for a walk before my second last meal.

@Caramelman89 side shot looking killer man! Great work.

 

[Tiger Salman Khan]

Chest& Shoulders powered by @Raptor Labs

Machine Flies – 3 sets of 10
After 2 warm-up sets of 15, perform 3 sets of 10 with a 1-second squeeze at the top.
After the last rep on each set, hold the contraction at the top for 10 seconds.
61x10
68x10
70.5x10

Incline Machine Press – 3 sets
Keep continuous tension, don’t lock out or touch chest.
• Set 1: 25 reps 40kg
• Set 2: Add weight, go for 15 hard reps 80kg
• Set 3: Do 8 reps, rest 20 sec, 4 reps, rest 20 sec, 2 slow perfect reps (8-4-2 style). 80kg

Flat Dumbbell Press (Elevated Bench) – 4 sets of 8
Raise one end of the bench on plates for a slight incline.
Do these rest-pause style: 8 reps with a deep stretch and a 1-second flex at the top.
Pause at the bottom of each rep. Control every inch.
30x8
30x8
30x8
30x8

Decline Dumbbell Press – 3 sets of 10
Use a slightly declined bench (adjust a sit-up bench to its lowest setting).
Stretch at the bottom, come up ¾ of the way — no pause, no squeeze.
27.5x10
27.5x10
30x10

Cable/machine Side Laterals (One Arm at a Time) – 3 sets of 20 per arm
Stand away from the machine so your hand starts across your body for max range.
Short rest
3.75x20
4.5x20
4.5x20

Reverse Pec Deck – 3 sets of 20
Pause and flex hard on each rep. Keep tension on the rear delts.
33x20
33x20
33x20

Seated Dumbbell Press – 4 sets of 8
Strict form. Control the weight, don’t cheat reps. 1-second squeeze at the top.
30x8
32.5x8
35x8
37.5x7

Good session , feeling the strongest I have for a long time. Cals are still the same at
3609 training day
3134 non training day
Cardio is at 60 mins a week split into 3x20 min sessions. I usually go for a walk before my second last meal.

@Caramelman89 good strategy for flat dumbbell press bro......

 

[Caramelman89]

Upper Pump Day fuelled by the one and only @Raptor Labs

Chest

Machine Pec Fly – 3 sets of 20
Hard flex at the top. On the last rep, hold the peak contraction for 10 seconds.
47x20
47x20
54x20

Incline Push-Up – 3 sets to failure
Feet on floor, hands elevated on two benches or two bumper plates to increase ROM.
Focus on pec squeeze and full stretch.
16,15,19

Shoulders

Cable Lateral Raise (one arm at a time) – 3 sets of 15 per side
Start with hand across the body to increase range. Control every inch.
6.25x20x3

Rear Delt Cable Fly (cross-body) – 3 sets of 20
Cross cables high, slow reps with a 1-second squeeze at peak.
3.75x20x3

Lats / Upper Back
Underhand Pulldown – 3 sets of 15
Hands shoulder-width, pull to chin. Deep stretch at the top of every rep. (Hammer strength)
40x15
40x15
45x15

Straight Arm Rope Pulldown – 3 sets of 15
Push hips back slightly. Focus on lat stretch and squeeze.
15x15
17.5x15
17.5x15

Tricep
Rope Pushdowns – 3 sets of 20
Flex hard at the bottom. Slow eccentric.
15x20
15x20
15x20

Overhead Rope Extensions – 3 sets of 15
Elbows stay high and locked. Don’t rush the stretch.
17.5x15
17.5x15
15x15

Biceps
Cable Curl (EZ or straight bar) – 3 sets of 15–20
21.25x20 for 3 sets

Elbows pinned. Squeeze hard at the top, 3-second negative.
21.25x15
17.5x20

Cross-Body DB Hammer Curl – 3 sets of 15 per arm
12.5x15 for 3 sets
Alternate arms. Controlled tempo. Squeeze brachialis

Good session, this workout finishes up my 12 week program. So hopefully coach puts together something spicy for the next couple of months with a focus on my legs and upper chest.
Been sick this week for a few days still got it done though.
Had a few off plan meals this week being Easter and spending time with my children and family. Keen to knuckle down again this week and get huge. Hopefully everyone reading had a good Easter.

 

[abolone]

Epic work brother!! Have to be happy with what you achieved in that 12 weeks man!
Keen to see what the next 12 holds

Thanks for the motivation bro!

 

[the_alcatraz]

Upper Pump Day fuelled by the one and only @Raptor Labs

Chest

Machine Pec Fly – 3 sets of 20
Hard flex at the top. On the last rep, hold the peak contraction for 10 seconds.
47x20
47x20
54x20

Incline Push-Up – 3 sets to failure
Feet on floor, hands elevated on two benches or two bumper plates to increase ROM.
Focus on pec squeeze and full stretch.
16,15,19

Shoulders

Cable Lateral Raise (one arm at a time) – 3 sets of 15 per side
Start with hand across the body to increase range. Control every inch.
6.25x20x3

Rear Delt Cable Fly (cross-body) – 3 sets of 20
Cross cables high, slow reps with a 1-second squeeze at peak.
3.75x20x3

Lats / Upper Back
Underhand Pulldown – 3 sets of 15
Hands shoulder-width, pull to chin. Deep stretch at the top of every rep. (Hammer strength)
40x15
40x15
45x15

Straight Arm Rope Pulldown – 3 sets of 15
Push hips back slightly. Focus on lat stretch and squeeze.
15x15
17.5x15
17.5x15

Tricep
Rope Pushdowns – 3 sets of 20
Flex hard at the bottom. Slow eccentric.
15x20
15x20
15x20

Overhead Rope Extensions – 3 sets of 15
Elbows stay high and locked. Don’t rush the stretch.
17.5x15
17.5x15
15x15

Biceps
Cable Curl (EZ or straight bar) – 3 sets of 15–20
21.25x20 for 3 sets

Elbows pinned. Squeeze hard at the top, 3-second negative.
21.25x15
17.5x20

Cross-Body DB Hammer Curl – 3 sets of 15 per arm
12.5x15 for 3 sets
Alternate arms. Controlled tempo. Squeeze brachialis

Good session, this workout finishes up my 12 week program. So hopefully coach puts together something spicy for the next couple of months with a focus on my legs and upper chest.
Been sick this week for a few days still got it done though.
Had a few off plan meals this week being Easter and spending time with my children and family. Keen to knuckle down again this week and get huge. Hopefully everyone reading had a good Easter.

upper body a true win right here bro push it to the max
food updates?

 

[stevesmi]

Upper Pump Day fuelled by the one and only @Raptor Labs

Chest

Machine Pec Fly – 3 sets of 20
Hard flex at the top. On the last rep, hold the peak contraction for 10 seconds.
47x20
47x20
54x20

Incline Push-Up – 3 sets to failure
Feet on floor, hands elevated on two benches or two bumper plates to increase ROM.
Focus on pec squeeze and full stretch.
16,15,19

Shoulders

Cable Lateral Raise (one arm at a time) – 3 sets of 15 per side
Start with hand across the body to increase range. Control every inch.
6.25x20x3

Rear Delt Cable Fly (cross-body) – 3 sets of 20
Cross cables high, slow reps with a 1-second squeeze at peak.
3.75x20x3

Lats / Upper Back
Underhand Pulldown – 3 sets of 15
Hands shoulder-width, pull to chin. Deep stretch at the top of every rep. (Hammer strength)
40x15
40x15
45x15

Straight Arm Rope Pulldown – 3 sets of 15
Push hips back slightly. Focus on lat stretch and squeeze.
15x15
17.5x15
17.5x15

Tricep
Rope Pushdowns – 3 sets of 20
Flex hard at the bottom. Slow eccentric.
15x20
15x20
15x20

Overhead Rope Extensions – 3 sets of 15
Elbows stay high and locked. Don’t rush the stretch.
17.5x15
17.5x15
15x15

Biceps
Cable Curl (EZ or straight bar) – 3 sets of 15–20
21.25x20 for 3 sets

Elbows pinned. Squeeze hard at the top, 3-second negative.
21.25x15
17.5x20

Cross-Body DB Hammer Curl – 3 sets of 15 per arm
12.5x15 for 3 sets
Alternate arms. Controlled tempo. Squeeze brachialis

Good session, this workout finishes up my 12 week program. So hopefully coach puts together something spicy for the next couple of months with a focus on my legs and upper chest.
Been sick this week for a few days still got it done though.
Had a few off plan meals this week being Easter and spending time with my children and family. Keen to knuckle down again this week and get huge. Hopefully everyone reading had a good Easter.

@Caramelman89 And this is definitely a power workout. Keep up the good work brother.

 

[BodyMonster34]

Upper Pump Day fuelled by the one and only @Raptor Labs

Chest

Machine Pec Fly – 3 sets of 20
Hard flex at the top. On the last rep, hold the peak contraction for 10 seconds.
47x20
47x20
54x20

Incline Push-Up – 3 sets to failure
Feet on floor, hands elevated on two benches or two bumper plates to increase ROM.
Focus on pec squeeze and full stretch.
16,15,19

Shoulders

Cable Lateral Raise (one arm at a time) – 3 sets of 15 per side
Start with hand across the body to increase range. Control every inch.
6.25x20x3

Rear Delt Cable Fly (cross-body) – 3 sets of 20
Cross cables high, slow reps with a 1-second squeeze at peak.
3.75x20x3

Lats / Upper Back
Underhand Pulldown – 3 sets of 15
Hands shoulder-width, pull to chin. Deep stretch at the top of every rep. (Hammer strength)
40x15
40x15
45x15

Straight Arm Rope Pulldown – 3 sets of 15
Push hips back slightly. Focus on lat stretch and squeeze.
15x15
17.5x15
17.5x15

Tricep
Rope Pushdowns – 3 sets of 20
Flex hard at the bottom. Slow eccentric.
15x20
15x20
15x20

Overhead Rope Extensions – 3 sets of 15
Elbows stay high and locked. Don’t rush the stretch.
17.5x15
17.5x15
15x15

Biceps
Cable Curl (EZ or straight bar) – 3 sets of 15–20
21.25x20 for 3 sets

Elbows pinned. Squeeze hard at the top, 3-second negative.
21.25x15
17.5x20

Cross-Body DB Hammer Curl – 3 sets of 15 per arm
12.5x15 for 3 sets
Alternate arms. Controlled tempo. Squeeze brachialis

Good session, this workout finishes up my 12 week program. So hopefully coach puts together something spicy for the next couple of months with a focus on my legs and upper chest.
Been sick this week for a few days still got it done though.
Had a few off plan meals this week being Easter and spending time with my children and family. Keen to knuckle down again this week and get huge. Hopefully everyone reading had a good Easter.

@Caramelman89 Bro, I like the tricep training and the biceps back to back. You gotta build the big arms on both sides.

 

[SteveMobsterG]

Be careful on the pulldown stretches. It can cause issues around the shoulder joint