Please Scroll Down to See Forums Below 
Doing a great job
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?
bro nice volume you kicking it
keep up the good work and keep healthy
I like how you structure will work out and organize it
APPROVED LOG
Great updates
lbs lol
Warm up Just some hip movement, foam rolling.
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
12 x 30
12 x 40
8 x 50
Front raises
8 x 15
8 x 15
6 x 20
Super set with seated lateral raise
8 x 15
8 x 15
6 x 20
Super set with bent over flyes
8 x 15
8 x 15
6 x 20
Seated curls
8 x 20
10 x 20
Superset with
Overhead single arm db extension
8 x 20
10 x 20
Preacher bar cable curls
10 x 90
8 x 135
8 x 135
Superset with
Tri rope press downs
10 x 90
8 x 135
8 x 135
Hanging leg raises
8
6
6
Today was just an aesthetic day I put together when I got there. My program is 4 days a week, so since I got the 4 days figured I’d go work on some other stuff. My glute/lower back/hip I guess is still bothering me. Hopefully by Monday it’s all good. Have a good weekend bros
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
12 x 30
12 x 40
8 x 50
Front raises
8 x 15
8 x 15
6 x 20
Super set with seated lateral raise
8 x 15
8 x 15
6 x 20
Super set with bent over flyes
8 x 15
8 x 15
6 x 20
Seated curls
8 x 20
10 x 20
Superset with
Overhead single arm db extension
8 x 20
10 x 20
Preacher bar cable curls
10 x 90
8 x 135
8 x 135
Superset with
Tri rope press downs
10 x 90
8 x 135
8 x 135
Hanging leg raises
8
6
6
Today was just an aesthetic day I put together when I got there. My program is 4 days a week, so since I got the 4 days figured I’d go work on some other stuff. My glute/lower back/hip I guess is still bothering me. Hopefully by Monday it’s all good. Have a good weekend bros
It’s going pretty good, I don’t find it “too much”. I’m not cramping and my joints are hurting as has happened with bigger cycles. Feel sharp and def not my age lol. Not much anxiety or rage from the tren either which is nice.
Workout
Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 17
10 x 16
Superset with 5 yard sprints
1
1
Pause DB jump squat
5 x 35
5 x 35
5 x 40
Superset with plank clock
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 35
8 x 35
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
My workouts changed this week and let me say this workout kicked my ass, consisted with a lot of what felt like explosive work and kept my heart rate up. I started sweating hard at the box jumps and continued sweating and panting throughout it. Feeling good though and enjoying how challenging it was.
Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 17
10 x 16
Superset with 5 yard sprints
1
1
Pause DB jump squat
5 x 35
5 x 35
5 x 40
Superset with plank clock
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 35
8 x 35
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
My workouts changed this week and let me say this workout kicked my ass, consisted with a lot of what felt like explosive work and kept my heart rate up. I started sweating hard at the box jumps and continued sweating and panting throughout it. Feeling good though and enjoying how challenging it was.
@CodeNameDuchess sweating hard is good bro thats positive
and i see your training doing good but how about your diet? we dont see shares on it
Sunset??
bro every workout you should feel like that that's how you get stronger
being uncomfortable is how our bodies improve
warming up like that and doing some Dynamic stretching will help prevent injuries that's smart
APPROVED LOG
Diet is up and down. I am terrible for pictures. My breakfast usually remains the same but supper has been a struggle a bit. Few personal things all going on at once. No excuse I know.
Workout
Typical warm up. Dynamic stretching and movements work
Single leg lateral hurdle jump with pause
3
3
Superset with medial hurdle hop with pause
3
3
Superset with med ball front twist throw
5 x 8
5 x 8
Superset with kneeling med ball chest pass
10 x 8
10 x 8
DB bench press
8 x 80
8 x 80
8 x 90
Superset with Spider-Man lat stretch
3 full breaths each side
3
3
3
1/2 kneeling land mine press (on t bar row machine)
8 x 45
7 x 45
Superset with
Ground slide stretch (lower back stays on the floor
5
5
Push ups. Tempo 3 seconds down explode up
8
Super set with Tall kneeling anti rotation press
8 x 30
Super set with suitcase carry
25 steps x 80
Good workout today, definitely not as intense as yesterday’s but I’m a good sore. Nice day out here today so going to go for a brisk walk this afternoon once I get some work done
Typical warm up. Dynamic stretching and movements work
Single leg lateral hurdle jump with pause
3
3
Superset with medial hurdle hop with pause
3
3
Superset with med ball front twist throw
5 x 8
5 x 8
Superset with kneeling med ball chest pass
10 x 8
10 x 8
DB bench press
8 x 80
8 x 80
8 x 90
Superset with Spider-Man lat stretch
3 full breaths each side
3
3
3
1/2 kneeling land mine press (on t bar row machine)
8 x 45
7 x 45
Superset with
Ground slide stretch (lower back stays on the floor
5
5
Push ups. Tempo 3 seconds down explode up
8
Super set with Tall kneeling anti rotation press
8 x 30
Super set with suitcase carry
25 steps x 80
Good workout today, definitely not as intense as yesterday’s but I’m a good sore. Nice day out here today so going to go for a brisk walk this afternoon once I get some work done
Great training
Happens to all of us man. The key is to just move on and get back on track. Don't let it sink you. It does for so many which is why you see people diet and fail so many times. Just get back on the supper grind!
@CodeNameDuchess diet is crucial, you can just take a meal pic before you eat and share it here on your phone bro
good training day i like lower intensity some days
Had a me day today. Went to the chiropractor in the morning and got a massage in the afternoon. Was feeling a bit beat up so it was nice. Drank a ton of water to flush it all out. Back at er tomorrow
@CodeNameDuchess yea take a bit of time off and rest for 1 day bro
Workout
Single leg linear hurdle hop with stick
5
5
Super set with Med ball slam staggered
10 x 16
10 x 16
Db jump squat with pause
5
5
Super set with Plank clock
5
5
Rear foot elevated split squat
5 x 20(each hand)
5 x 30
Super set with Supine row (2/2/2)
8
7
Single leg SLDL
5 x 25(each hand)
5 x 35
Superset with 1/2 kneeling face pulls
8 x 140
8 x 155
Superset with 1/2 kneeling inline lift
8 x 45
8 x 45
Finished off with a light tempo run on the treadmill
5 min warm up. 3 speed 2 incline
Run at 7, 2 incline 30 seconds
Walk at 3, 2 incline 30 seconds
repeat 10 times
5 min cool down 3 speed 0 incline
Eventually I’ll up the speed to 9.9, just not pushing my glute and lower back just yet.
Single leg linear hurdle hop with stick
5
5
Super set with Med ball slam staggered
10 x 16
10 x 16
Db jump squat with pause
5
5
Super set with Plank clock
5
5
Rear foot elevated split squat
5 x 20(each hand)
5 x 30
Super set with Supine row (2/2/2)
8
7
Single leg SLDL
5 x 25(each hand)
5 x 35
Superset with 1/2 kneeling face pulls
8 x 140
8 x 155
Superset with 1/2 kneeling inline lift
8 x 45
8 x 45
Finished off with a light tempo run on the treadmill
5 min warm up. 3 speed 2 incline
Run at 7, 2 incline 30 seconds
Walk at 3, 2 incline 30 seconds
repeat 10 times
5 min cool down 3 speed 0 incline
Eventually I’ll up the speed to 9.9, just not pushing my glute and lower back just yet.
Hard work for sure
Treadmills only go to 9.9
best I can do
bro you hitting some good volume I like that
I like how you're honest and you're long as well
you're pushing hard on these workouts and there's nice variety
APPROVED LOG
Workout
Dynamic stretching and movement drills
Lateral bound with stick
5
5
Super set with Medicine ball front throw twist
3 x 16
3 x 16
Talk kneeling chest pass
10 x 16
10 x 16
Alternate db incline
8 x 50
8 x 55
8 x 60
Superset with Spider-Man lat stretch
3
3
3
Push ups (3 seconds down, explode up)
8
8
8
Superset with goblet squat (5 second hold when down, explode up)
3 x 35
3 x 35
3 x 35
Bike sprints 10 second sprint, 20 second rest x 8
Workout was good but didn’t get as much weights in as I wanted, had a lot of unavoidable errands today and other random shit that popped up
Dynamic stretching and movement drills
Lateral bound with stick
5
5
Super set with Medicine ball front throw twist
3 x 16
3 x 16
Talk kneeling chest pass
10 x 16
10 x 16
Alternate db incline
8 x 50
8 x 55
8 x 60
Superset with Spider-Man lat stretch
3
3
3
Push ups (3 seconds down, explode up)
8
8
8
Superset with goblet squat (5 second hold when down, explode up)
3 x 35
3 x 35
3 x 35
Bike sprints 10 second sprint, 20 second rest x 8
Workout was good but didn’t get as much weights in as I wanted, had a lot of unavoidable errands today and other random shit that popped up
lol run fasterTreadmills only go to 9.9
@CodeNameDuchess i like the medicine ball work man i want to see you add a bit more cardio
Really good job man. Keep it up and keep the updates coming.
I will this week you’ve been asking for it for a while lol I’ll deliver
Workout
Came in for a little extra aesthetic work.
Incline bench
10 x 135
6 x 185
3 x 205
2 x 205
(No spotters around so had to play it safe)
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
10 x 50
8 x 55
5 x 60
Cable cross overs
11 x 40
11 x 40
Superset with cable flyers
11 x 40
11 x 40
Super set with cable low chest raise
11 x 20
11 x 20
Tricep extension machine
15 x 120
12 x 130
7 x 130
My weights felt good. Felt nice and fatigued after it and my tris had a vicious pump after the tricep extensions.
And finally… CARDIO FOR MR ALCATRAZ
5 min walk 3 speed,2 incline
30 second sprint 9.9 speed, 2 incline with 90 second walk at 3.5 speed and 2 inclined X 3.
Then I said what the hell and cut the walk from 90 seconds to 60 seconds and dug deep for another 7. For a total of 10 sprints
5 min walk, 3 speed 0 incline
And an image for Mr Mustang
Came in for a little extra aesthetic work.
Incline bench
10 x 135
6 x 185
3 x 205
2 x 205
(No spotters around so had to play it safe)
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
10 x 50
8 x 55
5 x 60
Cable cross overs
11 x 40
11 x 40
Superset with cable flyers
11 x 40
11 x 40
Super set with cable low chest raise
11 x 20
11 x 20
Tricep extension machine
15 x 120
12 x 130
7 x 130
My weights felt good. Felt nice and fatigued after it and my tris had a vicious pump after the tricep extensions.
And finally… CARDIO FOR MR ALCATRAZ
5 min walk 3 speed,2 incline
30 second sprint 9.9 speed, 2 incline with 90 second walk at 3.5 speed and 2 inclined X 3.
Then I said what the hell and cut the walk from 90 seconds to 60 seconds and dug deep for another 7. For a total of 10 sprints
5 min walk, 3 speed 0 incline
And an image for Mr Mustang
@CodeNameDuchess and FINALLy we see your cardio share broWorkout
Came in for a little extra aesthetic work.
Incline bench
10 x 135
6 x 185
3 x 205
2 x 205
(No spotters around so had to play it safe)
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
10 x 50
8 x 55
5 x 60
Cable cross overs
11 x 40
11 x 40
Superset with cable flyers
11 x 40
11 x 40
Super set with cable low chest raise
11 x 20
11 x 20
Tricep extension machine
15 x 120
12 x 130
7 x 130
My weights felt good. Felt nice and fatigued after it and my tris had a vicious pump after the tricep extensions.
And finally… CARDIO FOR MR ALCATRAZ
5 min walk 3 speed,2 incline
30 second sprint 9.9 speed, 2 incline with 90 second walk at 3.5 speed and 2 inclined X 3.
Then I said what the hell and cut the walk from 90 seconds to 60 seconds and dug deep for another 7. For a total of 10 sprints
5 min walk, 3 speed 0 incline
And an image for Mr Mustang
View attachment 143342
i was waiting you're pushing it to the limit playa
Explain the Y thing
bro keeping good variety
those workouts look really fun
make sure you get some pictures up
APPROVED LOG
Picture when you do DB shoulder press. You come over the top and click the dumbbells together. With the Ya you push out so if you pause it looks like you’re doing the Y For the YMCA song. Best way I can explain it.
Workout
Typical Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 16
10 x 16
Pause DB jump squat
5 x 35
5 x 35
5 x 35
Superset with plank clock
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 35
8 x 35
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
Finished off with a 15 minute walk at 2 incline , 3.5 speed
Had some bug last night, up all night back and forth to the toilet. Could feel the fatigue from prob being so dehydrated. Still got through it. Going to go home and hydrate with some water and have some broth.
Typical Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 16
10 x 16
Pause DB jump squat
5 x 35
5 x 35
5 x 35
Superset with plank clock
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 35
8 x 35
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
Finished off with a 15 minute walk at 2 incline , 3.5 speed
Had some bug last night, up all night back and forth to the toilet. Could feel the fatigue from prob being so dehydrated. Still got through it. Going to go home and hydrate with some water and have some broth.
That’s a good training dayWorkout
Came in for a little extra aesthetic work.
Incline bench
10 x 135
6 x 185
3 x 205
2 x 205
(No spotters around so had to play it safe)
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
10 x 50
8 x 55
5 x 60
Cable cross overs
11 x 40
11 x 40
Superset with cable flyers
11 x 40
11 x 40
Super set with cable low chest raise
11 x 20
11 x 20
Tricep extension machine
15 x 120
12 x 130
7 x 130
My weights felt good. Felt nice and fatigued after it and my tris had a vicious pump after the tricep extensions.
And finally… CARDIO FOR MR ALCATRAZ
5 min walk 3 speed,2 incline
30 second sprint 9.9 speed, 2 incline with 90 second walk at 3.5 speed and 2 inclined X 3.
Then I said what the hell and cut the walk from 90 seconds to 60 seconds and dug deep for another 7. For a total of 10 sprints
5 min walk, 3 speed 0 incline
And an image for Mr Mustang
View attachment 143342
Great jobWorkout
Came in for a little extra aesthetic work.
Incline bench
10 x 135
6 x 185
3 x 205
2 x 205
(No spotters around so had to play it safe)
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
10 x 50
8 x 55
5 x 60
Cable cross overs
11 x 40
11 x 40
Superset with cable flyers
11 x 40
11 x 40
Super set with cable low chest raise
11 x 20
11 x 20
Tricep extension machine
15 x 120
12 x 130
7 x 130
My weights felt good. Felt nice and fatigued after it and my tris had a vicious pump after the tricep extensions.
And finally… CARDIO FOR MR ALCATRAZ
5 min walk 3 speed,2 incline
30 second sprint 9.9 speed, 2 incline with 90 second walk at 3.5 speed and 2 inclined X 3.
Then I said what the hell and cut the walk from 90 seconds to 60 seconds and dug deep for another 7. For a total of 10 sprints
5 min walk, 3 speed 0 incline
And an image for Mr Mustang
View attachment 143342
That is interesting. I don't think I have ever seen anyone do it that way before.
My coach in high-school taught us that way.
Workout
Program usually starts with some lateral hops but my left knee is still feeling tender so I opted out of them as I didn’t feel jumping and landing would be to my advantage right now.
DB bench press
8 x 90
8 x 90
8 x 90
Superset with Spider-Man lat stretch
3 full breaths each side
3
3
3
1/2 kneeling land mine press (on t bar row machine)
8 x 45
5 x 45
Superset with
Ground slide stretch (lower back stays on the floor
10
10
Push ups. Tempo 3 seconds down explode up
8
8
Super set with Tall kneeling anti rotation press
8 x 40
8 x 40
Super set with suitcase carry
25 steps x 80
25 steps x 80
Standing leg curl
12 x 40 (felt tender so stopped)
Went out for a light 3k walk, nothing exciting but just to get the legs moving. Went down on the walking trail because I find it calling on dirt easier on the body.
I’m probably going to fill up the ice bath today and start using that again about an hour before bed, hopefully help with some of the inflammation I’m having and some of the sleep troubles.
Program usually starts with some lateral hops but my left knee is still feeling tender so I opted out of them as I didn’t feel jumping and landing would be to my advantage right now.
DB bench press
8 x 90
8 x 90
8 x 90
Superset with Spider-Man lat stretch
3 full breaths each side
3
3
3
1/2 kneeling land mine press (on t bar row machine)
8 x 45
5 x 45
Superset with
Ground slide stretch (lower back stays on the floor
10
10
Push ups. Tempo 3 seconds down explode up
8
8
Super set with Tall kneeling anti rotation press
8 x 40
8 x 40
Super set with suitcase carry
25 steps x 80
25 steps x 80
Standing leg curl
12 x 40 (felt tender so stopped)
Went out for a light 3k walk, nothing exciting but just to get the legs moving. Went down on the walking trail because I find it calling on dirt easier on the body.
I’m probably going to fill up the ice bath today and start using that again about an hour before bed, hopefully help with some of the inflammation I’m having and some of the sleep troubles.
Similar threads
