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hella protein up legend
Approved Log Cruise Phase Log GH and peptide Cycle - Team IronClad Labs
- Thread starter rizzlekdizzle
- Start date
Big session brother.. biceps would’ve near burst!
Leg day
Quads focus
Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/120kg(PB) reps 10/10/10
Leg press
80/120/160kg reps 20/15/12 - gave higher reps a try
Leg ext (heavier)
Lvl 57/63/77 reps 10/10/9(failure)
Abductor
Lvl 30/40/50 reps 12/12/10
Seated calf raise
40/40/50/50/60kg reps 15/15/15/15/12(failure)
DB curls
15/20kg reps 15/14
Protein shake with frozen banana and mango and 50gm protein afterwards
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Quads focus
Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/120kg(PB) reps 10/10/10
Leg press
80/120/160kg reps 20/15/12 - gave higher reps a try
Leg ext (heavier)
Lvl 57/63/77 reps 10/10/9(failure)
Abductor
Lvl 30/40/50 reps 12/12/10
Seated calf raise
40/40/50/50/60kg reps 15/15/15/15/12(failure)
DB curls
15/20kg reps 15/14
Protein shake with frozen banana and mango and 50gm protein afterwards
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Always fun after leg day…
Push B shoulder focus
Standing Bb shoulder press
40/50/60/60kg reps 10/10/8/8
Cable lat raises
Lvl 10/10/15 reps 20/20/15 - burn!
Lat raises DB
15/15/17.5/9kg reps 12/12/8/10 last set v. Slow
Incline bench
60/80/100/40kg(last set guillotine) reps 10/10/8/28(failure)
Seated chest press
Lvl 57/63 reps 12/10
Cable flys
Lvl 45 reps 15/13(failure)
Tricep rope push down
Lvl 35/45/55 reps 15/12/12
Overhead t bar ext
Lvl 40/50/60 reps 12/12/10(failure)
Baleysian curls
Lvl 25/35 reps 12/12
50gm protein shake afterwards
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
3. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
4. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
5. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Standing Bb shoulder press
40/50/60/60kg reps 10/10/8/8
Cable lat raises
Lvl 10/10/15 reps 20/20/15 - burn!
Lat raises DB
15/15/17.5/9kg reps 12/12/8/10 last set v. Slow
Incline bench
60/80/100/40kg(last set guillotine) reps 10/10/8/28(failure)
Seated chest press
Lvl 57/63 reps 12/10
Cable flys
Lvl 45 reps 15/13(failure)
Tricep rope push down
Lvl 35/45/55 reps 15/12/12
Overhead t bar ext
Lvl 40/50/60 reps 12/12/10(failure)
Baleysian curls
Lvl 25/35 reps 12/12
50gm protein shake afterwards
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
3. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
4. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
5. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
top gunning it mate
Pull B and posterior chain
RDL’s
20/40/60/80kg reps 10/10/10/8
45 Back ext
3x10
Chest supp row
40/60/70kg reps 10/10/8(PB)
Underhand grip pulldowns 4s eccentric
Lvl 60/70/80 reps 8/8/7
Prone hamstring curls
Lvl 45/50/54 reps 12/12/10
Seated Hamstring curl
Lvl 43/50/50 reps 3x10
Reverse fly machine
Lvl 35/40/45 reps 20/20/20
Face pulls
Lvl 20/25/30 reps reps 1515/20 PB
DB curls
15/20/25kg reps 12/10/9(PB)
Concentration curls
12.5/17.5/17.5kg reps 10/8
Pumped as!
50gm protein shake post workout
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
3. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
4. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
5. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
RDL’s
20/40/60/80kg reps 10/10/10/8
45 Back ext
3x10
Chest supp row
40/60/70kg reps 10/10/8(PB)
Underhand grip pulldowns 4s eccentric
Lvl 60/70/80 reps 8/8/7
Prone hamstring curls
Lvl 45/50/54 reps 12/12/10
Seated Hamstring curl
Lvl 43/50/50 reps 3x10
Reverse fly machine
Lvl 35/40/45 reps 20/20/20
Face pulls
Lvl 20/25/30 reps reps 1515/20 PB
DB curls
15/20/25kg reps 12/10/9(PB)
Concentration curls
12.5/17.5/17.5kg reps 10/8
Pumped as!
50gm protein shake post workout
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
3. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
4. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
5. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
how much total maros mate?
I generally hit between 200-220gm protein a day - and am flexible atm during my cruise on the carbs and fats.
lots of reps and nice 5kg increments love your work bro!
Push A (chest dominant)
Fasted morning session
Incline bench press -
60/80/105/40kg reps 10/10/9/28(failure) pump set
Fly machine
Lvl 66/79/86(PB) 12/12/12(PB) slow and controlled
Incline smith press - 2s pause full stretch
40/60/80kg reps 10/10/7(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 10/10/9(failure)
Lat Raises DB
12.5/15/15kg 3x12
Seated Tricep push down
Lvl 63/77/97reps 15/15/14(PB - failure)
Single arm tri ext
Lvl 10/15/20 reps 12/12/10
Ez bar curls hi rep
Wt each side
7.5/10kg reps 20/15 - biceps popping!
Was a good session - my daughter came too and did her own thing - trying to get her into the early morning workouts but she’s a teenager!
Only time for a quick 50g protein shake after before heading to work.
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
3. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
4. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
5. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Fasted morning session
Incline bench press -
60/80/105/40kg reps 10/10/9/28(failure) pump set
Fly machine
Lvl 66/79/86(PB) 12/12/12(PB) slow and controlled
Incline smith press - 2s pause full stretch
40/60/80kg reps 10/10/7(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 10/10/9(failure)
Lat Raises DB
12.5/15/15kg 3x12
Seated Tricep push down
Lvl 63/77/97reps 15/15/14(PB - failure)
Single arm tri ext
Lvl 10/15/20 reps 12/12/10
Ez bar curls hi rep
Wt each side
7.5/10kg reps 20/15 - biceps popping!
Was a good session - my daughter came too and did her own thing - trying to get her into the early morning workouts but she’s a teenager!
Only time for a quick 50g protein shake after before heading to work.
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
3. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
4. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
5. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Attachments
Arms are looking huge bro
I have another too - no way she is waking up that early!
Pull A
Pull ups
3x10
Yates row
40/70/100 reps 10/10/10
Cable pull overs
Lvl 40/50/65 reps 12/12/10
Single arm pull down
Lvl 25/20/35kg reps 10/10/8
Reverse pec dec
Lvl 39/45/52/59reps 20/20/20/14(failure)
Reverse cable fly
Lvl 10/15/20 reps 12/12/10(failure)
Bayesian curls - great stretch
17.5/22.5/25kg reps 10/8/8(failure)
Preacher machine
Lvl 29/43/63(PB)>29 reps 15/12/ 9+6
This was a great workout - biceps really popping after this and hit the back well from some good angles.
Have added a micro-dose of Tren from last week on top of the 250mg Test and 2iu GH. Be interesting to see where that goes
Weetbix protein bowl for Brekky afterwards
Managed to get the 16yr old daughter out again - that's two mornings in a row for her!
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
3. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
4. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
5. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Pull ups
3x10
Yates row
40/70/100 reps 10/10/10
Cable pull overs
Lvl 40/50/65 reps 12/12/10
Single arm pull down
Lvl 25/20/35kg reps 10/10/8
Reverse pec dec
Lvl 39/45/52/59reps 20/20/20/14(failure)
Reverse cable fly
Lvl 10/15/20 reps 12/12/10(failure)
Bayesian curls - great stretch
17.5/22.5/25kg reps 10/8/8(failure)
Preacher machine
Lvl 29/43/63(PB)>29 reps 15/12/ 9+6
This was a great workout - biceps really popping after this and hit the back well from some good angles.
Have added a micro-dose of Tren from last week on top of the 250mg Test and 2iu GH. Be interesting to see where that goes
Weetbix protein bowl for Brekky afterwards
Managed to get the 16yr old daughter out again - that's two mornings in a row for her!
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
2. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
3. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
4. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
5. @Metal_Militia11
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Microdosed at 5 or 10mg a day?
2 mornings family training legendary
10-15mg
I loved when I ran 75mg a week early in the year. Just the right amount to feel top of the world
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