Approved Log On going transformation Journal - Testosterone enanthate cycle

[the_alcatraz]

06.08.25
Legs / Core
Powered by @GENTEXLaboratories

Warm up
3min skipping
20 push ups
3min skipping
20 squats

Core.

Cable wood choppers
4 sets
12.5kg x 12
12.5kg x 12
12.5kg x 11
12.5kg x 10


Cable crunches
4 sets
40kg x 15
40kg x 15
40kg x 12
40kg x 12

Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12

Legs

Dumbell lunges
4 sets
10kg x 12
10kg x 12
10kg x 12
10kg x 12

Leg extension drop set
3 sets
30kg x 12 25kg x 12
30kg x 12 25kg x 12
30kg x 12 25kg x 12

Laying hamstring curls
3 sets
20kg x 12
20kg x 12
20kg x 10



Foods

1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Protein bar

Kcal 3563
Protein 257
Carb 463
Fat 72



Sorry lads have had a week off just getting over the flu, Im immune system has a copped a flooding this winter happy to be back in the gym definitely feeling the time off, will be running bloods at end of week

yes flu i see going around bro you got the winter
you should wait at least another week for bloods if flu

 

[25homes]

30.07.25

Pull

powered by @GENTEXLaboratories

Warm up
3min skipping
20 push ups
3min skipping
20 squats

Back



Dumbell rows
3 set
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12


Wide grip lat pull downs
3 sets
Tempo 1-1-3-2
55kg x 12
55kg x 12
55kg x 12

Close grip cable rows
3 sets
Tempo 1-1-3-2
55kg x 12
55kg x 12
55kg x 12

Biceps

Hammer rope cable curls drop set
3 sets
Tempo 1-1-3-1
30kg x 12 20kg x 12
30kg x 12 20kg x 12
30kg x 12 20kg x 11



Straight bar curls pronate grip
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12

Cable curls
3 sets
Tempo 1-1-2-1
12.5 x 12
12.5 x 12
12.5 x 12

Shoulders

Smith machine shrug
3 sets
40kg x 12
40kg x 12
40kg x 12

Bent over Dumbell flys
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12



1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Protein bar

Kcal 3563
Protein 257
Carb 463
Fat 72

Great work here