Approved Log Testosterone Equipoise body recomp cycle Log

[stevesmi]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo good job on the split routine. lots of different exercises. it looks on point, keep it up

 

[SteveMobsterG]

Liking the paused bench

 

[ROIDDERS]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

this is a nice workout split. lots of cool exercises and you were on point with all of it. i like the rope hammer curl!

@Brismo

 

[Brismo]

@Brismo good job on the split routine. lots of different exercises. it looks on point, keep it up

this is a nice workout split. lots of cool exercises and you were on point with all of it. i like the rope hammer curl!

@Brismo

cheers for the compliments fellas; but I can't take any credit for the split, it's all from my coach Trent.

it's nice having the variety though, stops it getting dull for sure.

 

[BodyMonster34]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo bro sometimes on tanker they don't even give us food. we gotta go days without eating. so i know what you dealing with

 

[2Thick]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo this is an excellent split routine. i like the different workouts and the volume you are doing. its perfect for what your goals are

 

[ceo]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo bros i like how you lay out your split routine. its the way to do it for sure.
strong training makes a strong body so i got mad respect for that. keep the grind going

 

[Ulter]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo bros day 4 training is amazing. shoulders and arms are solid. i like the machine preacher curls and the overhead cable triceps extension

 

[stevesmi]

cheers for the compliments fellas; but I can't take any credit for the split, it's all from my coach Trent.

it's nice having the variety though, stops it getting dull for sure.

thats a good coach then

 

[Noah Wixx]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

Being dialed in completely is a beautiful thing