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

[25homes]

Great job

 

[MasonicBodybuilder]

Nice job on the squats man! 3 plates is some good weight. Definitely better with this gym than having to use the smith machine too.

 

[ballin2504]

Glad to see the squats are going good!!

 

[RoySimpson]

Monday September 23 2024

@ugfreak

Today I decided was the day I will start squatting again and put it into my routine rotation. I was nervous for various reasons, balancing the bar, walking the weight back, squat depth etc. I think everyone will be pleased with my work today as I am with leg day.

This is the first time I've used a squat rack since my high school days it's been that long so 2007 so everyone has context. I can say after preforming squats with a Barbell in thr rack my knee felt 1000 times better, I had no knee pain or discomfort, what a difference it makes being unassisted.

I also felt pumps like never before and it was awesome! Mobster and Stevesmi hit it bang on when they spoke with me about legs, now that I am at a new gym I 100% understand and get it now fully, what a difference, when you in the rack and you feel that bar it's go time, pumped me up big time.

I decided to test max squat just to see where I stand and after finding out I will be backing off and doing my one warmup and two working sets, volume is a little more for this leg day on squats, will revert back to less next week and beyond.

I used a box and mirror to watch my depth and get to the proper depth, the blue line in the pictures shows where I ended up on all my squats for the depth. I warmed up with a taller box but it wasn't deep enough and didn't feel right so I switched out for working sets.

I absolutely left it all in the gym today for legs this one was tough and fun all at once, had to dig deep and keep pushing, I know it doesn't seem like alot, when the gym is extremely hot it takes a heck of alot out of you to keep going and finish strong, I enjoy it this way.

High Bar Back Squat
2x15@145lbs
1x15@185lbs
1x12@225lbs
1x12@250lbs
1x2@315lbs ( pause/hold bottom of the movement 3 seconds all reps all sets )

Seated Leg Press ( wide foot placement)
1x15@300lbs
1x10@400lbs
1x10@500lbs ( slow controlled reps pause with knees to the chest 5 seconds each rep all sets )

Barbell Lunges
1x15@50lbs
1x10@145lbs

Walking Dumbbell Lunges
3x10@50lbs ( 5 second pause and hold each rep all sets both legs )

Laying Hamstring Curls
1x15@155lbs
2x10@160lbs ( 5 second squeeze and hold each rep all sets )

Seated Calf Press
1x15@100lbs
2x10@110lbs ( 5 second squeeze and hold each rep all sets )

Cardio
Treadmill
Duration 30 minutes
Distance 1.37 miles
Speed 2.7
Calories burned 160

View attachment 148252
View attachment 148253
View attachment 148254

My man @Noah Wixx shifting some serious weight!

 

[Noah Wixx]

Tuesday October 1 2024

@ugfreak

Current weight 225.0lbs

Pull day

Smith Machine BentOvr Row (wide grip)
1x15@145lbs
2x12@225lbs

Smith Machine BentOvr Row (close grip)
1x15@145lbs
2x12@225lbs

One Arm Pull-Down
1x15@100lbs
2x10@110lbs

Rear Delt Machine
1x15@145lbs
2x12@155lbs

Face Pulls
1x15@90lbs
2x10@100lbs

Dumbbell Shurgs
1x15@45lbs
1x12@50lbs
1x12@55lbs

Bicep Barbell Curl
1x15@65lbs
2x10@75lbs

Ez Bar Close Grip Curl
1x15@55lbs
2x10@60lbs

Seated Reverse Bicep Curl
1x15@40lbs
2x12@50lbs

Cable Reverse Wrist Curl
1x15@80lbs
2x12@90lbs

Cable Wrist flexion
1x15@60lbs
2x12@70lbs

Cardio 2 mile walk outside steady state.

 

[Noah Wixx]

Friday Oct 11 2024
@ugfreak

I've really started focusing on one arm Pull-Down for the lats and going heavier on this utilizing the cables, I get a really nice activation and I can really squeeze and hold, I also like to utilize negative resistance by going as slow as possible on the way up controlling the weight.

I also attempted barbell Shurgs in the rack and i hit a PR for my first attempt 315lbs for 10 reps, my other two sets felt light so I said let's see what I can really do.

I am finally now seeing really good delt and shoulder progression, traps are also coming along nicely. All in all this gym has been a blessing with the rapid results I am seeing.

Pull Day

Arnold Rows
1x15@220lbs
1x10@250lbs
1x10@265lbs

T-Bar Wide Grip Rows
1x15@165lbs
2x10@185lbs

One Arm Pull-Down ( kneeling )
1x15@120lbs
1x12@140lbs
1x12@150lbs ( PR )

Rear Delt Dumbbell Flys
1x15@25lbs
2x12@30lbs

Face Pulls ( leaning slightly slightly back)
1x15@110lbs
1x12@120lbs
1x12@130lbs

Barbell Shurgs ( behind the back )
1x15@185lbs
1x12@225lbs
1x10@315lbs

Bicep Barbell Curl
1x15@65lbs
2x10@75lbs

EZ-Bar Curl
1x15@65lbs
2x10@70lbs

EZ-Bar Reverse Bicep Curl
1x15@55lbs
2x10@65lbs

Dumbbell Wirst Curl
1x15@40lbs
2x12@45lbs

Cable Wirst flexion
1x15@50lbs
1x12@55lbs
1x12@60lbs

Cardio
Treadmill
Duration 30 minutes
Distance 1.35 miles
Incline 4.0
Speed 2.7
Calories 160

 

[s.gentz]

Friday Oct 11 2024
@ugfreak

I've really started focusing on one arm Pull-Down for the lats and going heavier on this utilizing the cables, I get a really nice activation and I can really squeeze and hold, I also like to utilize negative resistance by going as slow as possible on the way up controlling the weight.

I also attempted barbell Shurgs in the rack and i hit a PR for my first attempt 315lbs for 10 reps, my other two sets felt light so I said let's see what I can really do.

I am finally now seeing really good delt and shoulder progression, traps are also coming along nicely. All in all this gym has been a blessing with the rapid results I am seeing.

Pull Day

Arnold Rows
1x15@220lbs
1x10@250lbs
1x10@265lbs

T-Bar Wide Grip Rows
1x15@165lbs
2x10@185lbs

One Arm Pull-Down ( kneeling )
1x15@120lbs
1x12@140lbs
1x12@150lbs ( PR )

Rear Delt Dumbbell Flys
1x15@25lbs
2x12@30lbs

Face Pulls ( leaning slightly slightly back)
1x15@110lbs
1x12@120lbs
1x12@130lbs

Barbell Shurgs ( behind the back )
1x15@185lbs
1x12@225lbs
1x10@315lbs

Bicep Barbell Curl
1x15@65lbs
2x10@75lbs

EZ-Bar Curl
1x15@65lbs
2x10@70lbs

EZ-Bar Reverse Bicep Curl
1x15@55lbs
2x10@65lbs

Dumbbell Wirst Curl
1x15@40lbs
2x12@45lbs

Cable Wirst flexion
1x15@50lbs
1x12@55lbs
1x12@60lbs

Cardio
Treadmill
Duration 30 minutes
Distance 1.35 miles
Incline 4.0
Speed 2.7
Calories 160

View attachment 148567
View attachment 148568
View attachment 148570

Looking great Bro!! Keep it up!!
I'm jelly of your arms. Always struggle to grow mine.

 

[Noah Wixx]

Looking great Bro!! Keep it up!!
I'm jelly of your arms. Always struggle to grow mine.

Don't be jelly bro you got the legs i can't grow lol, we even one another out I appreciate the kind words brother, been working my ass off.