Hello guys, what do you think about this workout plan. I train for hypertrophy focused on upper body but i am not this kind of guy that totally exclude training legs. I do these 3 workouts, take a rest day and do these 3 workouts again."
1
3x12 lat pulldown
3x12 machine row
3x10 one arm lat pulldown
3x12 mid back cable row
3x12 face away cable curl
3x12 preacher curl
3x12 hammer curl
2
3x12 incline bb press
3x12 chest press
3x12 chest fly mashine
3x12 cable crunch
3x12 capitan chair leg raise
3x12 leg extenshions
3x12 squat
3
3x8 shoulder press
4x15 cross body cable y raise
4x12 tricep pushdown
3x12 super rom reverse cable fly
3x12 tricep overhead extenshion
2x12 lateral rises
@PeterS welcome to the EF family bro
the training isnt bad but hard to say until you do a full training log and diet log, with weights
can you do that? so we can actually help you
also are you on cycle?
To really guide you we need more info, we need you to share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
We have 100s of years of experience between us,
you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
Please post a Log Journal asap for us
Please click the anabolic forum
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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
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...
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...
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...
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...
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...
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...
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...
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...
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)...
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...
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 bench | 4x25 | 205lbs |
| Incline DB bench | 3x25 | 165 |
| Flat bench DB flye | | |
...
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...
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...
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...
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 ...
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...
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...
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...
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
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...
P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
Podcasts
www.evolutionary.org
P.P.S. download our eBooks and learn more:
Free Bodybuilding eBooks Secret to Mail Order Steroids 2024 Underground Oral Steroid Handbook Underground Injectable Steroids Handbook Bionic SARMS Underground Peptides Handbook - Digital eBook Underground Steroid Cycles Handbook Beligas Pharmaceuticals 2024 Underground Guide Umbrella Labs...
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