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1 day update EVO content, next update you have do EF bro not same stuff on each site @Nacho
Approved Log On going transformation Journal - Testosterone enanthate cycle
- Thread starter Nacho
- Start date
20.07.25
Powered by @GENTEXLaboratories
Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Dumbell chest press
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Really tryna get the form perfect on this weight before moving up shoulders still need a bit to get used to it for stability
Cable fly
3 sets
Tempo 1-1-3-2
12.5 kg x 12
12.5 kg x 12
12.5 kg x 12
Decline cable fly
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
TRICEP
Tricep kick back
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
Gonna go up weights next session
Tricep extension
3 sets
Tempo 1-1-2-1
40kg x 12
40kg x 12
40kg x 12
Skull crushers close grip SS
3 sets
15kg x 12 SC x 12 CG
15kg x 12 SC x 12 CG
15Kg x 12 SC x 12 CG
Shoulders
Dumbell side lateral raises and bent over fly superset
3 sets
Tempo 1-1-3-2
5kg x 12 x 12
5kg x 12 x 12
5kg x 12 x 12
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
Kcal 3322
Protein 237
Carb 447
Fat 62
Lads I tried to hit pull after this got done with back exercises and I was absolutely cooked tried hitting the dumbbells but the focus and energy was done,
21.07.25
Pull
Powered by @GENTEXLaboratories
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Back
Dumbell rows
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Left is still feeling it a lot more then right gonna sit on this till left catches up
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
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 x12
Biceps
Hammer curls
3 sets
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 11
Cable curls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 12
10kg x 12
Shoulders
Smith machine shrugs
3 sets
40kg x 12
40kg x 12
40kg x 12
Bent over Dumbell flys
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg 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
Kcal 3322
Protein 237
Carb 447
Fat 62
So bloods are due in a week I might need to push them out 2 just with work it’s abit hard to get into docs, feeling good started running the mk677 during the day, I thought I noticed myself being quiet lethargic over weekend but I also just come off night shift so it could be the body returning to day time hours, I have noticed I’m considerably hungrier in mornings now, haven’ted noticed a night and day difference with appetite but slowing increasing so excited to run it for the week to see if it helps
*
Last copy and paste so there isn’t a big gap in the log. *
Content will be different moving forward
22.07.25
Powered by @GENTEXLaboratories
Legs / core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core.
Cable wood choppers
4 sets
20kg x 12
20kg x 12
20kg x 12
20kg x 12
Cable crunches
4 sets
40kg x 15
40kg x 15
40kg x 14
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 11
30kg x 12 25kg x 10
Laying hamstring curls
3 sets
20kg x 12
20kg x 11
20kg x 9
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
Kcal 3322
Protein 237
Carb 447
Fat 62
Powered by @GENTEXLaboratories
Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Dumbell chest press
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Really tryna get the form perfect on this weight before moving up shoulders still need a bit to get used to it for stability
Cable fly
3 sets
Tempo 1-1-3-2
12.5 kg x 12
12.5 kg x 12
12.5 kg x 12
Decline cable fly
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
TRICEP
Tricep kick back
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
Gonna go up weights next session
Tricep extension
3 sets
Tempo 1-1-2-1
40kg x 12
40kg x 12
40kg x 12
Skull crushers close grip SS
3 sets
15kg x 12 SC x 12 CG
15kg x 12 SC x 12 CG
15Kg x 12 SC x 12 CG
Shoulders
Dumbell side lateral raises and bent over fly superset
3 sets
Tempo 1-1-3-2
5kg x 12 x 12
5kg x 12 x 12
5kg x 12 x 12
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
Kcal 3322
Protein 237
Carb 447
Fat 62
Lads I tried to hit pull after this got done with back exercises and I was absolutely cooked tried hitting the dumbbells but the focus and energy was done,
21.07.25
Pull
Powered by @GENTEXLaboratories
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Back
Dumbell rows
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Left is still feeling it a lot more then right gonna sit on this till left catches up
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
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 x12
Biceps
Hammer curls
3 sets
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 11
Cable curls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 12
10kg x 12
Shoulders
Smith machine shrugs
3 sets
40kg x 12
40kg x 12
40kg x 12
Bent over Dumbell flys
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg 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
Kcal 3322
Protein 237
Carb 447
Fat 62
So bloods are due in a week I might need to push them out 2 just with work it’s abit hard to get into docs, feeling good started running the mk677 during the day, I thought I noticed myself being quiet lethargic over weekend but I also just come off night shift so it could be the body returning to day time hours, I have noticed I’m considerably hungrier in mornings now, haven’ted noticed a night and day difference with appetite but slowing increasing so excited to run it for the week to see if it helps
*
Last copy and paste so there isn’t a big gap in the log. *
Content will be different moving forward
22.07.25
Powered by @GENTEXLaboratories
Legs / core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core.
Cable wood choppers
4 sets
20kg x 12
20kg x 12
20kg x 12
20kg x 12
Cable crunches
4 sets
40kg x 15
40kg x 15
40kg x 14
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 11
30kg x 12 25kg x 10
Laying hamstring curls
3 sets
20kg x 12
20kg x 11
20kg x 9
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
Kcal 3322
Protein 237
Carb 447
Fat 62
Attachments
GENTEXLaboratories
Member
@Nacho power here bro lets push protein up and carbs up try to get 600 grams of carbs and 300 protein bro
Instead of ''x12, x12 and x12'' try 3x12.
@Nacho chicken breast, potatoes, and spinach. those are good mixes. nice nutrition and good fiber
@Nacho bro not seeing red meat. maybe i'm just not looking close enough. what the deal?
@Nacho bros all in with the food you putting together. the chicken and potatoes looking outstanding. yummy food!
chicken breast and potatoes and spinach are the best. great lineup for sure @Nacho it looks delicious!
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