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Approved Log SARMS Testosterone Log
- Thread starter CodeNameDuchess
- Start date
Didn’t get to the gym today, had some work commitments this morning but got out for 18 in the afternoon. Walked about 6k Decent day out here so was nice to get out
Im not good for 18 no haha overall I would say I suck but every now and then I crush a hole and it makes me keep going back
Workout
Typical warmup. Dynamic stretches and movements
Single leg linear hop with stick
5
5
Superset with medicine ball slam - staggered
10 x 16
10 x 16
Db jump squat with pause
5 x 35
5 x 40
Super set with Plank clock
5
5
Rear foot elevated split squat
5 x 30 (each hand)
5 x 30
Super set with Supine row (2/2/2)
8
8
Single leg SLDL ( 2 seconds down, explode up)
5 x 25(each hand)
5 x 25
1/2 kneeling X pull down
8 x 60
8 x 60
Superset with 1/2 kneeling inline lift
8 x 30
8 x 30
Showered then went out and did another 18 holes today, watched clocked me at 10km walk
Typical warmup. Dynamic stretches and movements
Single leg linear hop with stick
5
5
Superset with medicine ball slam - staggered
10 x 16
10 x 16
Db jump squat with pause
5 x 35
5 x 40
Super set with Plank clock
5
5
Rear foot elevated split squat
5 x 30 (each hand)
5 x 30
Super set with Supine row (2/2/2)
8
8
Single leg SLDL ( 2 seconds down, explode up)
5 x 25(each hand)
5 x 25
1/2 kneeling X pull down
8 x 60
8 x 60
Superset with 1/2 kneeling inline lift
8 x 30
8 x 30
Showered then went out and did another 18 holes today, watched clocked me at 10km walk
Sorry fellas quick edit it was 7km walked.
I have you so one leg specific / game specific session and 1 basics session
Workout
Dynamic stretching and movement drills
Lateral hop with stick
3
3
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 60
8 x 60
8 x 65
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
Superset with 1/2 kneeling face pull
10 x 155
10 x 155
10 x 155
1/4 tig elbow
3 x 25
3 x 25
3 x 25
Superset with tall kneeling anti rotation press
8 x 40
8 x 40
8 x 40
Superset with farmers walk
20 x 80(each hand)
20 x 80(each hand)
20 x 80(each hand)
Decline sit ups
8
10
10
Bike sprints 10 second sprint, 20 second rest x 8
Dynamic stretching and movement drills
Lateral hop with stick
3
3
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 60
8 x 60
8 x 65
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
Superset with 1/2 kneeling face pull
10 x 155
10 x 155
10 x 155
1/4 tig elbow
3 x 25
3 x 25
3 x 25
Superset with tall kneeling anti rotation press
8 x 40
8 x 40
8 x 40
Superset with farmers walk
20 x 80(each hand)
20 x 80(each hand)
20 x 80(each hand)
Decline sit ups
8
10
10
Bike sprints 10 second sprint, 20 second rest x 8
I like how you're doing things that don't involve weight training too to keep yourself healthy that's smart
keep up the good work into the weekend
bro these workouts pretty good you're working up a good sweat
Good progress buddy.......
APPROVED LOG
That is great volume
Nice job
Went and rocked an hour of yoga this morning, and walked 2km beach with my child. Nice relaxing day to prepare for a busy week.
Workout
Warmup with dynamic movements and stretches
Hurdle jump sticking the landing
5
5
Superset with standing chest pass
10 x 8
10 x 8
Wall push (leg focused)
20 seconds
20 seconds
20 seconds
20 seconds
Landmine split jerk
5 x 45
5 x 45
5 x 45
Superset with stability ball stir the pot
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with parallel grip pull ups (4 second hang)
5
5
5
This was it for today as I had meetings and then a tee time and did 18 holes (walked 7km) Was a very busy day, can’t wait to get in bed
Warmup with dynamic movements and stretches
Hurdle jump sticking the landing
5
5
Superset with standing chest pass
10 x 8
10 x 8
Wall push (leg focused)
20 seconds
20 seconds
20 seconds
20 seconds
Landmine split jerk
5 x 45
5 x 45
5 x 45
Superset with stability ball stir the pot
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with parallel grip pull ups (4 second hang)
5
5
5
This was it for today as I had meetings and then a tee time and did 18 holes (walked 7km) Was a very busy day, can’t wait to get in bed
100%. I'm the same with my morning walks
keep on rocking it we are very impressed
definitely love your positive logs one of my favorites
keep on going rockstar!
APPROVED LOG
Hey bros. Had a crazy busy day with work and had to take my elderly parent to appointments which took quite the time.
Did some work at home
100 jumping jacks, 100 push ups. 100 body weight squats (not in a row just kept going until I got to the number 100)
Then I went for a 3.5km jog and a 1.5km brisk walk.
Did some stretching I saw online and took an ice bath
Have a good night
Did some work at home
100 jumping jacks, 100 push ups. 100 body weight squats (not in a row just kept going until I got to the number 100)
Then I went for a 3.5km jog and a 1.5km brisk walk.
Did some stretching I saw online and took an ice bath
Have a good night
Nice job
Great job
Got out this morning for a run before the day started. Did 4k. Walked .5 there and .5 home. Then went and did 18 holes and clocked another 7k walking
I’ll hit the weights tomorrow given another perfect storm of nonsense doesn’t roll my way lol
I’ll hit the weights tomorrow given another perfect storm of nonsense doesn’t roll my way lol
@CodeNameDuchess thats perfect home training man
4k is a big run man
you're pushing it hardwaiting on your training
Workout
Typical warm up. Dynamic movements and stretching
Incline bench
5 x 80
5 x 90
5 x 90
Super set with Spider-Man lat stretch
3
3
3
ISO lateral incline bench
8 x 90 each side
8 x 115
4 x 135
Shoulder fly machine with handles
12 x 120
12 x 120
8 x 120
Machine single arm bicep curl
10 x 105
10 x 120
10 x 135
Superset with machine tricep extension
10 x 110
10 x 120
10 x 140
1/2 kneeling face pulls
10 x 140
10 x 140
I didn’t do my usual workout today, just one I kind of made up on the fly. Felt strong though despite the long chaotic week I had. I’m playing in a charity floor hockey tournament tomorrow as goaltender and we will be playing at least 5 games so need to save my legs, and some energy so I don’t break lol
Typical warm up. Dynamic movements and stretching
Incline bench
5 x 80
5 x 90
5 x 90
Super set with Spider-Man lat stretch
3
3
3
ISO lateral incline bench
8 x 90 each side
8 x 115
4 x 135
Shoulder fly machine with handles
12 x 120
12 x 120
8 x 120
Machine single arm bicep curl
10 x 105
10 x 120
10 x 135
Superset with machine tricep extension
10 x 110
10 x 120
10 x 140
1/2 kneeling face pulls
10 x 140
10 x 140
I didn’t do my usual workout today, just one I kind of made up on the fly. Felt strong though despite the long chaotic week I had. I’m playing in a charity floor hockey tournament tomorrow as goaltender and we will be playing at least 5 games so need to save my legs, and some energy so I don’t break lol
@CodeNameDuchess Good updates....all the best for the tournament........
bro impressive job with the volume
I bet you're in fantastic shape with this much training
I'm a big fan of what I'm seeing keep it up
APPROVED LOG
Liking that shoulder machine
Thanks for all the support fellas! Wicked to be one on here and read it all. Keeps me motivated on the days I have to dig deep
Played the charity tournament today. Was a good time we came up short but got 4 solid games in. Christ I’m sore haha
Enjoy your day bros
Played the charity tournament today. Was a good time we came up short but got 4 solid games in. Christ I’m sore haha
Enjoy your day bros
@CodeNameDuchess dig deep and push it hard bro we have your back in the EF FAMILY!
any playing pics? come on
Enjoy this weekend and keep killing it!!!
Workout
Warmup with dynamic movements and stretches. Some marches to really get the blood flowing
Hurdle jump sticking the landing
5
5
Superset with standing chest pass
10 x 8
10 x 8
Wall push (leg focused)
20 seconds
20 seconds
20 seconds
20 seconds
Landmine split jerk
5 x 45
5 x 55
5 x 65
Superset with stability ball stir the pot
5
5
5
Skater squat
8 x 5
8 x 5
Superset with parallel grip pull ups (4 second hang)
5
5
Single leg bench squat
8
8
Super set with 1 arm DB row
10 x 65
10 x 65
Super set with 1/2 kneeling chop
8 x 95
8 x 95
Finished with a light tempo run. 5 sets of 7.5 speed , 3.0 incline for 60 seconds with 60 second walk in between
Decent workout but my knee was a little tender during the skater squats so I cut them to use 2 sets. Was tender a few weeks ago and I most likely aggravated it again playing floor hockey.
Warmup with dynamic movements and stretches. Some marches to really get the blood flowing
Hurdle jump sticking the landing
5
5
Superset with standing chest pass
10 x 8
10 x 8
Wall push (leg focused)
20 seconds
20 seconds
20 seconds
20 seconds
Landmine split jerk
5 x 45
5 x 55
5 x 65
Superset with stability ball stir the pot
5
5
5
Skater squat
8 x 5
8 x 5
Superset with parallel grip pull ups (4 second hang)
5
5
Single leg bench squat
8
8
Super set with 1 arm DB row
10 x 65
10 x 65
Super set with 1/2 kneeling chop
8 x 95
8 x 95
Finished with a light tempo run. 5 sets of 7.5 speed , 3.0 incline for 60 seconds with 60 second walk in between
Decent workout but my knee was a little tender during the skater squats so I cut them to use 2 sets. Was tender a few weeks ago and I most likely aggravated it again playing floor hockey.
@CodeNameDuchess workout done right....awesome updates..........
Yeah I do. Find it gives me a good pump and I really feel it. As I’ve mentioned before quite a few workouts I add into my program or on an off day just for aesthetic purposes. Gotta make sure I have something to hold the tank tops up in the summer
@CodeNameDuchess tight knees I hate it myself haha be careful
you taking joint support?
training is good
you going to throw up a pic for us face blurred? we waiting bro
I got a bunch of tats that are pretty unit so it makes me nervous pretty confidential person@CodeNameDuchess tight knees I hate it myself haha be careful
you taking joint support?
training is good
you going to throw up a pic for us face blurred? we waiting bro
Sorry bros didn’t update yesterday. Had meetings all morning then decided to go golf in the wind Long day but 7km walked then had to go lift furniture for my cousin who’s moving.
Had a busy day today but had some good weather so threw some of it aside and got in a workout outside and got my 4 year old involved.
Walking lunges
15 steps
15
15
Superset with pushups
15
15
15
Body weight squats
15
15
15
Super set with jumping jacks
25
25
25
Pulls ups (on the monkey bars)
8
8
8
Superset with Forward jumps
5
5
5
Run about 30 steps, touch the ground. Run back 30 steps. Touch the ground
Repeat 3 times
Then however many times I pushed him on the swing or climbed up the slide and went down it playing games.
Was fun to get him involved, obviously he didn’t do as much as me but he had a laugh with it and trying it all, that’s when he wasn’t distracted by butterflies
I try to hit the gym as much as I can, as you all know but good weather around here is few and far between and getting to spend time with my boy comes first above all.
Have a good day bros
Walking lunges
15 steps
15
15
Superset with pushups
15
15
15
Body weight squats
15
15
15
Super set with jumping jacks
25
25
25
Pulls ups (on the monkey bars
) 8
8
8
Superset with Forward jumps
5
5
5
Run about 30 steps, touch the ground. Run back 30 steps. Touch the ground
Repeat 3 times
Then however many times I pushed him on the swing or climbed up the slide and went down it playing games.
Was fun to get him involved, obviously he didn’t do as much as me but he had a laugh with it and trying it all, that’s when he wasn’t distracted by butterflies
I try to hit the gym as much as I can, as you all know but good weather around here is few and far between and getting to spend time with my boy comes first above all.
Have a good day bros
@CodeNameDuchess yes you mentioned but you can easily BLUR out the tats and face, just blur that part on phone and post bro
we want to see your basethats next level training PUSH it harder evenHad a busy day today but had some good weather so threw some of it aside and got in a workout outside and got my 4 year old involved.
Walking lunges
15 steps
15
15
Superset with pushups
15
15
15
Body weight squats
15
15
15
Super set with jumping jacks
25
25
25
Pulls ups (on the monkey bars
8
8
8
Superset with Forward jumps
5
5
5
Run about 30 steps, touch the ground. Run back 30 steps. Touch the ground
Repeat 3 times
Then however many times I pushed him on the swing or climbed up the slide and went down it playing games.
Was fun to get him involved, obviously he didn’t do as much as me but he had a laugh with it and trying it all, that’s when he wasn’t distracted by butterflies
I try to hit the gym as much as I can, as you all know but good weather around here is few and far between and getting to spend time with my boy comes first above all.
Have a good day bros
I've seen these machines come to many gyms. It'd be nice to add one to the my home gymYeah I do. Find it gives me a good pump and I really feel it. As I’ve mentioned before quite a few workouts I add into my program or on an off day just for aesthetic purposes. Gotta make sure I have something to hold the tank tops up in the summer
bro good job you keeping it fun
simple to follow workouts and very effective
good job again we want to see more
APPROVED LOG
Workout
Started off with some dynamic movements and stretches
Medial lateral hop with mini bounce
3
3
Med ball side shuffle throw
5 x 8
5 x 8
Stepping explosive med ball chest pass
5 x 8
5 x 8
db Bench (30 second rest between sets)
5 x 90
5 x 90
5 x 95
Super set with 1 arm lat stretch (20 second hold)
1
1
1
1/2 kneeling land mine press (39 second rest between sets)
8 x 45
8 x 45
8 x 45
Super set with ground slides
10
10
10
Push ups ( 3 seconds down, explode up)
10
10
10
Superset with 1/2 kneeling anti rotation press
10 x 40
10 x 40
10 x 40
Superset with suitcase carry (20 steps per side)
20 x 80
20 x 80
20 x 80
Good mornings with the barbell
5
5
5
Decline sit ups
10
10
10
Good workout, felt good today. Left the gym went home and had an egg wrap and a protein shake then headed to the course for a round of golf. (3.5km walk)
Started off with some dynamic movements and stretches
Medial lateral hop with mini bounce
3
3
Med ball side shuffle throw
5 x 8
5 x 8
Stepping explosive med ball chest pass
5 x 8
5 x 8
db Bench (30 second rest between sets)
5 x 90
5 x 90
5 x 95
Super set with 1 arm lat stretch (20 second hold)
1
1
1
1/2 kneeling land mine press (39 second rest between sets)
8 x 45
8 x 45
8 x 45
Super set with ground slides
10
10
10
Push ups ( 3 seconds down, explode up)
10
10
10
Superset with 1/2 kneeling anti rotation press
10 x 40
10 x 40
10 x 40
Superset with suitcase carry (20 steps per side)
20 x 80
20 x 80
20 x 80
Good mornings with the barbell
5
5
5
Decline sit ups
10
10
10
Good workout, felt good today. Left the gym went home and had an egg wrap and a protein shake then headed to the course for a round of golf. (3.5km walk)
That is awesome getting the kid involved in the outside workout! Great way to start building healthy habits.
Workout
Normal warm up. Dynamic stretches and movements.
Hurdle hop with mini bounce
5
5
super set with Standing chest pass
10 x 8
10 x 8
Land mine split jerk
5 x 70
5 x 70
5 x 70
Superset with stability ball stir the pot
5
5
5
Rear foot elevated split squat (3 seconds down)
5 x 30
5 x 30
5 x 30
Superset supine row (4 second hold at bottom)
5
5
5
2 db single leg deadlift
5 x 25
5 x 25
Superset with 1/2 kneeling in line row
10 x 95
10 x 125
Superset with 1/2 kneeling in line lift
8 x 35
8 x 40
Tempo run
30 seconds at 7.0 x 5
Good one in today, felt strong. Knee is still a little tender. Way of age and life I guess. Might get a couple chiropractor apts next week to do some treatment to it.
Normal warm up. Dynamic stretches and movements.
Hurdle hop with mini bounce
5
5
super set with Standing chest pass
10 x 8
10 x 8
Land mine split jerk
5 x 70
5 x 70
5 x 70
Superset with stability ball stir the pot
5
5
5
Rear foot elevated split squat (3 seconds down)
5 x 30
5 x 30
5 x 30
Superset supine row (4 second hold at bottom)
5
5
5
2 db single leg deadlift
5 x 25
5 x 25
Superset with 1/2 kneeling in line row
10 x 95
10 x 125
Superset with 1/2 kneeling in line lift
8 x 35
8 x 40
Tempo run
30 seconds at 7.0 x 5
Good one in today, felt strong. Knee is still a little tender. Way of age and life I guess. Might get a couple chiropractor apts next week to do some treatment to it.
@CodeNameDuchess you should get deep tissue massage too bro if you can do it
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