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squats and deadlifts mandatory?

Buiuwo said:
So my new gym doesn’t have a squat rack and doesn’t have an area to do deadlifts
some people will use a curl bar and do them on the floor but it’s not really encouraged as the owner is really strict about people who are damaging the floor and there are signs up not to do them.
Anyway I was wondering if these were mandatory and if so maybe I can buy my own stuff to keep in my garage and then just use the gym for other things.
Click to expand...
IMO squats, deadlifts and shrugs are mandatory BUT I recommend you do them with a trap bar - safe, effective and easier on your spine.
 
the_alcatraz said:
you are training? whats your training routine bro?
dieting? @BD Bodybuilder
Click to expand...
No, I am not a trainer. I have, however, read the Trainer Academy CPT Textbook cover to cover (well, sort of, it was a PDF).

Yes, I am an amateur natural bodybuilder, 68 y/o 6'0" H 218 W. I have a gym in my basement, and follow an exercise routine heavily influenced by the Competition Training Program laid out in Book Two (Chapter 6) of Arnold Schwarznegger's The New Encyclopedia of Modern Bodybuilding. I also follow a high protein (200g/day) diet, favoring organic and avoiding processed/fried/junk foods, and excluding alcohol.
 
BD Bodybuilder said:
No, I am not a trainer. I have, however, read the Trainer Academy CPT Textbook cover to cover (well, sort of, it was a PDF).

Yes, I am an amateur natural bodybuilder, 68 y/o 6'0" H 218 W. I have a gym in my basement, and follow an exercise routine heavily influenced by the Competition Training Program laid out in Book Two (Chapter 6) of Arnold Schwarznegger's The New Encyclopedia of Modern Bodybuilding. I also follow a high protein (200g/day) diet, favoring organic and avoiding processed/fried/junk foods, and excluding alcohol.
Click to expand...
68 and olschool gym :) come on, we gotta see your LOG posted and we can guide you as a big EF family and support you @BD Bodybuilder would love to see another oldschool vet share a training log

we have another 60+ VeT @SteveMobsterG who has an amazing log up (hes on our podcast as a co-host as well)
SteveMobsterG

Approved Log Thread 'Mobster - back on the grind log'

Monday
Heck of a workout. Tried out the newly arrived Cerebus Extreme knee wraps - super stiff. Bitch to put on but judge for yourself the difference they made

Hatfield Squat
bar x 8 reps, 100kg/220lbs x 8 reps, 180kg/396lbs x 6 reps, 270kg/594lbs x 4 reps

Leg Press
232kg x 8 reps, 432kg x 8 reps, 750.75kg/1651lbs (just cos - so we could say we'd lone 3/4 metric ton lol)) x 3 reps (bit too heavy but quads lit up on both legs)

Lying Leg Curls
4p x 8 reps, 6p x 8 reps Hams lit up right away on both sets due to the previous sets

Leg Extension
1/2 stack x 8...
  • Like

lets get your training log going as well please

Please post a Log Journal asap for us

Please click the anabolic forum

Anabolic Steroids

Discuss Anabolic Androgenic Steroids (AAS) and SARMS (Selective androgen receptor modulators). Sponsored by NapsGear.org - 20 years of trust!
www.elitefitness.com www.elitefitness.com
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My Training Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals
NurseLulu13

Approved Log Thread 'My Anavar Training and Diet Log - Female'

Starting my LOG thread now to get a jump start, but not starting my cycle quite yet.

Here is some info about me:
40 yrs old
Fluctuate between 123-133 pounds depending on season, hoodies vs bikinis, currently bringing myself back down to the lower end, sitting at 126 now.
5'6"
Started training 3 years ago with zero gym experience, train 4 days per week, with little to no cardio. If I do, it is 10 mins stair stepper post training.
Consistently sleep between 7-9 hours per night.
Only supplement I take is whey protein, and will add liver support before cycle, also sober 3 years. Please...
  • Like
SteveMobsterG

Approved Log Thread 'Mobster - back on the grind log'

Monday
Heck of a workout. Tried out the newly arrived Cerebus Extreme knee wraps - super stiff. Bitch to put on but judge for yourself the difference they made

Hatfield Squat
bar x 8 reps, 100kg/220lbs x 8 reps, 180kg/396lbs x 6 reps, 270kg/594lbs x 4 reps

Leg Press
232kg x 8 reps, 432kg x 8 reps, 750.75kg/1651lbs (just cos - so we could say we'd lone 3/4 metric ton lol)) x 3 reps (bit too heavy but quads lit up on both legs)

Lying Leg Curls
4p x 8 reps, 6p x 8 reps Hams lit up right away on both sets due to the previous sets

Leg Extension
1/2 stack x 8...
  • Like
25homes

Approved Log Thread 'Domestic-Supply.com Bulking Log - 25Homes'

So as many of you know I have been out the game a minute due to shoulder and Knee injury. Had surgery at end of November and on road to recover. Been taking HGH, bpc-157, and tb-500 for the knee and shoulder. Both on road to recovery but no Leg Weight training for another 3 months or so. Should is btr but just wont completely heal. I believe I have a partial tear or a pinched nerve maybe both. anyways I cant take anymore time off its time to get the party started. So I started training again 3 weeks ago. Been on trt since August at 250mg sust weekly. Started cycle this week for the Bulk...
  • Like
Noah Wixx

Approved Log Thread '2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log'

Hello everyone as many of you can tell it's about that time again for another log by me. I will not be pinning right away with my log I will be giving myself some more time before that happens, in the meantime I will be starting my 16 week diet for the log, with that said I figured I would post up my plans for this cycle regarding the diet and compound protocol for this run.

I will be completely switching this diet around and trying some fun stuff with this one. I think I will excel with this method.

The goal is cutting for this cycle and if I see the results I'm after following these 16...
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Noah Wixx

Approved Log Thread 'Domestic-Supply Beligas HGH and BPC157 Recovery Cycle Log'

Hello everyone I hope all of you are well.

As the title suggests this will be my Domestic Supply recovery log utilizing HGH & BPC157.

First of all huge thank you is in order for Greg helping me make this recovery log possible and getting the products out faster than an Amazon prime order.

The way this will be structured is the less is more approach as both of these compounds are being run for the first time with myself.

Protocol as follows:

Beltropin 1Iu a day 5/2 Split 5 on 2 off.
first two weeks so I can see how I feel and if i can tolerate the GH, if it goes well we bump up into...
  • Like
man05

Approved Log Thread 'My TRT Cruise and recovery log'

I have been on a reduced dosage of test @150mg for the past 5 weeks, I feel great.
Original doctors prescription was 260mg. Through some consultation, research and speaking with my actual personal doctor I have decided to run a reduced dosage to see how I respond, its noticeable for sure as I am now running half the dosage I ran on cycle. I will have my blood drawn again to see where I am really at in a few months and I think I should have a better idea of if my TRT dose is adequate or needs to be raised up a bit. My Test was 297 prior to starting TRT last April. My most recent labs...
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BrightFuture

Approved Log Thread 'My Testosterone Tbol Cycle Log'

My official cycle log is finally here! Thank you everyone for all the guidance. All gear from @domestic-supply.com

Weeks 1-10
Test E 400mg (200 on Monday and 200 on Thursday).
N2Guard
Armidex .5mg eod

Weeks 1-7
Tbol 40mg everyday before workout.

Weeks 11-15
20mg Nolvadex everyday
.5mg Armidex everyday
HCGenerate

I weigh around 220 pounds but will check weight tomorrow morning before gym and update back here. Also ordered something to give me a good idea of body fat percentage and will post that here once I have it. Bloodwork done recently was good and will get more bloodwork done...
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Slyderkt

Approved Log Thread 'Slyder 24 bulk cycle log'

Been off for awhile with injury but I feel better so here we go. Training never stopped, just adjusted for injuries.

Currently
57 years old
6’0” tall
200 lbs
3000 cal per day of good food.
Lean hard gainer.
Been about same size for past couple years and just can’t gain muscle size.
Not sure body fat but has to be in the higher teens.
I AM ON TRT for past 4 years or more.
I’ve been kinda bulking for past couple months ( not concerned about bf percent right now). Going to bulk during this cycle.

Fist 4 weeks
Test cyp 400mg per week split Mon- Thurs
Tren E 400 mg per week split Mon-thurs...
  • Like
blueshadow13

Approved Log Thread 'My Fat Loss journey Log'

Just a little introduction about myself before I get into specifics about my current training, dieting and supplement use. This is my first log. I used to be fit in my early 20’s then life happened. I have a family with 4 kids and a supportive wife. I help coach two soccer teams. I had a knee replacement in December 2023 that I am still recovering from. I work for an engineering firm where I sit all day. I’m looking for help and guidance through this Journey.

LETS GO!
My plan is to loose body fat.
I would like to eventually get down to 215 LBS

MY MEASUREMENTS! (currently)...
  • Like
Aussiebrah

Approved Log Thread 'Testosterone Enanthate and Equipoise cycle log'

G-day everyone,

Just a little introduction about my self before I get into specifics about my training, dieting and supplement use. This is my first log ever. I have never put my self out there for all to judge before, but here I go. I am an Aussie that loves training hard because it’s a part of my life. I have been training on and off for 22 years now but nothing ever as serious as I am now. 2018 I started training full time, never missing a session or a meal. In 2019 I started training under a coach (Eric Broser) I wish I would have done this when I started training at the...
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man05

Approved Log Thread 'Vacation Cutting Cycle Log - Anavar, Testosterone, Primobolan'

I have finally started this cycle as follows:
300 Test C weekly
500 Primo weekly
50 Var weekly
After a week of TRT dose and waiting for final components I began increasing reps and dropping the weight a little bit.
Middle of last week I got Salmonella and required several days down time and iv hydration. Now that I am feeling better I am ready to go.
Here are todays weights as projected:
11/23/2023​
Flat BB bench4x25205lbs
Incline DB bench3x25165
Flat bench DB flye
...
  • Like
man05

Approved Log Thread 'My TRT and Deca Cycle log'

Hey guys here is my first go at a Cycle log so that I may work with experts to guide me and help me further learn.
I am 49, in very good physical shape I am 6'2, 209 lbs roughly 13-14% bf, I have strong cardiovascular properties as a results of years of competitive cycling and running. I have been lifting weights in some capacity for 20+ years. I have three cycles under my belt (1. 12wk Test C cycle at 250mg ( no issues), 2. Test C 500mg wk( slight bloat as I ran no ai and I screwed around with dbol) 3. Test c 500mgwk with 300mg NPP ( my favorite cycle by far, I felt great and recovery was...
  • Like
Topps_Baseball88

Approved Log Thread 'UGFreak ParaPharma Log - Testosterone Cypionate and Primobolan'

Surprise Everyone! The big news I've been hinting at on my current log on EF is a brand new log with the help one of the best sources in the game UGFreak! and utilizing the power house brand Para Pharma!


i posted down below my TD photo made possible by UGFreak!

UGF is excellent on all fronts, I was completely taken care of from start to finish, All questions answered in detail in a timely manner lighting fast shipping. I can't praise UGF enough with how greatly i have been treated. I will forever support UGF, I am blown away by how accommodating UGF truly has been A+ on every single...
  • Like
Flippybravo

Approved Log Thread 'My Sustanon 300 and deca durabolin 300 cycle log'

41yr old male 5'2" Before cycle: 120lbs Currently: 146lbs.
Started stack cycle of (kaplan) sust300 and (kaplan) deca300 on April, 22nd.
Been pinning 150mg sust and 75mg deca EOD combined.
So that is 525mg sust p/wk and 262.5mg deca p/wk. on average for 14 1/2 weeks now. (had my dates off from earlier post...my life is crazy right now, apologies).

I work out 5-6 times per wk
Push day, Pull day, legs and shoulders day, Rest day. Repeat. Mix in abs and smaller focused muscles when I feel they need it. Lots of stretching. I do slower reps, time under tension and full range of motion, I...
lundgren

Approved Log Thread 'Log EP for healing / recovery'

Hello the team !

I plan to start a little cycle for helping the recovery and try to get my olympic shape lol.

In a few words, i have always practiced a sport since my childhood (swimming, footaball, basketball, archery, running, bike....) and i started gym for the first time at 17 years old, i was born with a genetic abnormality, which can sometimes slow me down for the training and in generaly in the life (i get the treatment in the hospital every 3-6 months)

Actually i see a physiotherapis for some "strengthening" with stuff like leg press, trx, weight like crossfit dumbell ...
  • Like
Topps_Baseball88

Approved Log Thread 'On the road of redemption cutting phase starting now'

For context before I start at the bottom of this are photos of what I looked like after 8 years of hard training other then over the counter supplements I used nothing else I built my base the correct way. Trt didn't come into the picture till I was in my 30s what you see with these photos is what I am trying to get back to looking and feeling like.

I have a long hard road ahead of me, this isnt the first time and it wont be the last.

Fyi big genetic weak point caves for me it is what it is i will continue to grind legs and caves and see how we can improve that weak point.

I hope...
  • Like
brainacid

Thread 'This guy's Test/Var/Proviron Cycle Log'

38 y/o Puertorican male
Cycle start on Oct 18 @ 220 lbs
Today 239 lbs

Napsgear: (USDomestic)
300 mg Test Cyp Week (XT Labs Testoplex C-300)

(Odin) < Ultra Fast Shipping + High Quality :
50mg Anavar Pre-Workout only (3x week)
20mg Nolvadex ED at Bedtime Started Nov 5 (Noticed my nipple lumps a bit tender and somewhat larger than before I started. Will use Nolva until tissue is gone. No itchy nips or signs of high estrogen like oily skin or acne. Lumps havent increased anymore. In fact they feel smaller. Maybe its all in my head.)
25mg Proviron ED Started on Nov 12

I do my own thing in...
Slyderkt

Thread 'Slyder sarm log GW, ACP, RAD'

Starting a new cycle.
12 weeks
Umbrella lab
GW 501516 - 20 mg daily
ACP 150 - 20 mg daily split 10/10
RAD 140 - 20 mg daily

Stats
56 year old
6’ tall
192 lbs
10.5 % body fat
On TRT 200 mg every 4 days
Aremidex .5 mg per test inject
10 mg creatine pre and post work out
Extend BCAA 1 scoop daily
1 gallon water daily
2000 calories
20% carbs
40 % fat
40% protein
Lift 5 days per week.
Higher rep less weight ( old man joints and pains. I go heavy when I can.)

Yes I am starting cardio again. I told my knee that was y’all’s idea not mine!!!
Hahaha. I know we should all do it. I just got out...
themuscle98

Thread 'My Contest Cycle Log'

Weeks 1-5: Test Enanthate 500mg/wk
Weeks 1-4: Rad140 20mg/Ed
Weeks 4-14: EQ 500mg/week
Weeks 6-14:Ttest Prop 125mg/eod
Tren Ace 50mg/eod
Mast prop 100mg/eod
Weeks 1-14: .5mg Arimidex EOD
Weeks 11-14: Proviron 50mg/ED
Winstrol 25mg/ED

(I’ve cycled both esters of test before, no adverse reactions reported with either so switching esters should be smooth)

First pin of enanthate 5/24 - little soreness nothing major, little feeling of euphoria but probably mental


Sent from my iPhone using EliteFitness
Chez21

Thread 'Lymes cycle log'

I’m starting 500 test-e for 10 weeks. I’ve been on antibiotics for lymes for 5 days.

I know this isn’t a legit cycle and pretty boring but wanted to put it out there in case anyone ever has same problem. Seems Unlikely, considering this seems out of ordinary to me, but I’m planning to use test to help recover and keep my workout stronger. My only symptoms are extremely sore shoulders hips and glutes from like 4am to noon. After that I can move around and actually have some intense workouts. I know there’s not a doctor in existence that would recommend test to recover from lymes but here...
E

Thread 'My Trenbolone winstrol Log'

278261042_521693726295729_6581985071201899587_n.jpg279945788_419808682907884_8903466635573927259_n.jpg279391109_1435219516920845_2528550861301861022_n.jpg279160239_569496351153471_6042798782259353702_n.jpg278973722_452164806666851_3283797155736145531_n.jpg279572034_3067415516904940_5718154970901888308_n.jpg

I will start the log here and keep it updated. Main goal of the cycle is to lose fat and weight while maintaining strength and possibly gaining some lean mass. I've done this successfully on my last 2 cycles. My diet while on this was 20/4 IF and keto. I would work out fasted, eat keto during the 4 hour window following the workout, and then be done again until the next day. I lost about 15-20 kg during the 12 week cycles and gained a little strength...

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