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Approved Log SARMS Testosterone Log
- Thread starter CodeNameDuchess
- Start date
Workout
Dynamic stretching. Foam rolling to warm up
DB jump squat
5 x 40
5 x 40
5 x 40
Superset with front plank (25 second holds)
1
1
1
Superset with 1/2 kneeling knee flexion 5 second holds
3
3
3
Overhead front foot elevated squat (10 second hold on down)
3 x 45
3 x 45
3 x 45
Superset with supine row tempo 2/2/2
6
6
6
Single leg SLDL
8 x 25
8 x 25
8 x 25
Superset with iso lateral row (5 second hold at top )
6 x 45
6 x 45
6 x 45
Superset with 1/2 kneeling inline lift
8 x 35
8 x 35
8 x 35
Good workout today but my glute/hip still tender so didn’t push as much as I could. Back on the tens machine and some heat.
Dynamic stretching. Foam rolling to warm up
DB jump squat
5 x 40
5 x 40
5 x 40
Superset with front plank (25 second holds)
1
1
1
Superset with 1/2 kneeling knee flexion 5 second holds
3
3
3
Overhead front foot elevated squat (10 second hold on down)
3 x 45
3 x 45
3 x 45
Superset with supine row tempo 2/2/2
6
6
6
Single leg SLDL
8 x 25
8 x 25
8 x 25
Superset with iso lateral row (5 second hold at top )
6 x 45
6 x 45
6 x 45
Superset with 1/2 kneeling inline lift
8 x 35
8 x 35
8 x 35
Good workout today but my glute/hip still tender so didn’t push as much as I could. Back on the tens machine and some heat.
@CodeNameDuchess hot day but careful on the glutes so you dont get injured
Workout
Light dynamic stretching and movement work. Foam rolled my glute and hip
Incline bench (4 second down, explode up )
8 x 135
5 x 185
5 x 195
Superset Spider-Man lat stretch
3 breaths each side
3
3
Elevated push up holds (10 second holds )
3
3
3
Superset 1/2 kneeling face pull (2 0 2)
10 x 150
10 x 165
10 x 165
1/4 tig elbow
3 x 15
3 x 20
3 x 25
Superset with
Tall kneeling anti rotation press
8 x 30
8 x 40
8 x 40
Cable cross overs
11 x 60
11 x 60
Superset with cable flyes
11 x 40
11 x 40
Superset with low cable chest flyes
11 x 20
11 x 20
Good pump today and felt good strength. Glute ham whatever else area is still tender but is getting better. Not pushing any cardio until it’s good. Don’t want to flare it up more.
Light dynamic stretching and movement work. Foam rolled my glute and hip
Incline bench (4 second down, explode up )
8 x 135
5 x 185
5 x 195
Superset Spider-Man lat stretch
3 breaths each side
3
3
Elevated push up holds (10 second holds )
3
3
3
Superset 1/2 kneeling face pull (2 0 2)
10 x 150
10 x 165
10 x 165
1/4 tig elbow
3 x 15
3 x 20
3 x 25
Superset with
Tall kneeling anti rotation press
8 x 30
8 x 40
8 x 40
Cable cross overs
11 x 60
11 x 60
Superset with cable flyes
11 x 40
11 x 40
Superset with low cable chest flyes
11 x 20
11 x 20
Good pump today and felt good strength. Glute ham whatever else area is still tender but is getting better. Not pushing any cardio until it’s good. Don’t want to flare it up more.
dlilienfeld
New member
nice stuff
Legit updates on the log.......
@CodeNameDuchess super pump but you can do cardio with higher reps on upper body too
lbs or kilos?
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