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Approved Log Testosterone Tbol Cycle Training Log

29 April

A.M Cardio and Core

Warm Up
6 minutes on rower 1,365 meters

Eight Rounds of the Following Exercises

-Side Straddle Hop x 60
-Mountain Climbers x 50
-KB Swing 45lb x 11
-Medicine Ball Slam 30lb x 11
-Burpees x 6
-30 yard Sled Push and Pull
-36" Box Jump x 5
-Turkish Get Up 40lb x 2 per side

Cool Down
6 minutes on rower 1,454 meters

Core

-Plate loaded Ab Crunch 10x130x3
-Wood Choppers 10x140x3
-Flutter Kicks 2 minutes x 3
-Hanging Leg Raises 15 x 3


P.M. Bi's & Shoulders

Bi's
-BB Spider Curls 8x80x4
-Machine Preacher Curl 6x185x4
-Standing BB Curl 9x100x4
-Single Arm Cable Curl 8x80x4
-Cable Rope Hammer Curl 10x150x4

Shoulders
-Angled Cable Shrugs 10x230x4
-Wide Grip Front Cable Raise 8x90x4
-Seated Plate Press 12x230x4
-Lateral Cable Raise 8x50x4

Updated Photo Attached
13 weeks out from show competing in the physique class True Novice/Novice/Masters 50/Heroes categories
 

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