Approved Log Test primo hgh health phase Log

[RoySimpson]

January 20th 2025

Pull day

Warm up
Pull ups - 4 sets of 12

Workout
Bent over barbell row
S1) 60kg x 12
S2) 60kg x 14
S3) 80kg x 12
S4) 80kg x 10

Seated cable row
S1) 65kg x 16
S2) 75kg x 12
S3) 85kg x 10
S4) 90kg x 10

Cable rope pull through
40kg x 4 sets of 16 focusing on lat squeeze

Dumbbell shrugs
30kgs x 4 sets of 12

Dumbbell lateral raises
12.5kg x 3 sets of 10

Bicep curl variations - not particularly trapped. Just chasing the pump

Core work
Planks front & sides x 3 sets of 30 second holds
McGill curlups x 3 sets of 8 per side
Trenhead raises x 3 sets 12/10/7

Cardio finisher - 30 minutes elliptical

@TeeGee thats solid core work bro!

 

[TeeGee]

Saturday 25th jJanuary

Push day

Workout

Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14

Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12

Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10

Cable upright row
4 sets 50kg x 12

Pushups
5 sets 26/25/20/19/20

Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there

Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached

Todays leg session to be posted tomorrow

 

[Tiger Salman Khan]

Saturday 25th jJanuary

Push day

Workout

Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14

Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12

Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10

Cable upright row
4 sets 50kg x 12

Pushups
5 sets 26/25/20/19/20

Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there

Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached

Todays leg session to be posted tomorrow

@TeeGee Numbers look amazing bro........

 

[the_alcatraz]

Saturday 25th jJanuary

Push day

Workout

Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14

Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12

Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10

Cable upright row
4 sets 50kg x 12

Pushups
5 sets 26/25/20/19/20

Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there

Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached

Todays leg session to be posted tomorrow

Nice meal is that steak bro?
on the chest 3 1 1 1? you mean the break?

what did you guys do in the city?

 

[TeeGee]

Nice meal is that steak bro?
on the chest 3 1 1 1? you mean the break?

what did you guys do in the city?

3111 tempo - 3 second negative 1 second pause 1 second up 1 second pause

We went out for the day with a close friend in some garden place. Let's just say it's not for blokes chasing bodybuilder lifestyle. Very cramped.
Then a nice shopping haul at factory outlets

 

[TeeGee]

Sunday 26th January

Legs

Adductors
S1) 30kg x 20
S2) 35kg x 20
S3) 40kg x 14
S4) 40kg x 12

Abductors
S1) 35kg x 14
S2) 45kg x 12
S3) 45kg x 12
S4) 40kg x 14

Hack squats
S1) 40kg x 12
S2) 40kg x 12
S3) 40kg x 12
S4) 40kg x 10

Laying hamstring curls
S1) 30kg x 12
S2) 40kg x 10
S3) 40kg x 10
S4) 30kg x 14

Leg extensions plate loaded
5 sets 20kg x 16

Reverse lunges body weight
6 sets of 10 per side

Notes : still taking it extremely easy on my knees. I'm looking forward to adding some npp into the mix in the coming weeks as I believe the joints are dry hence giving these raw pains.

Reverse lunges were suggested by my good mate to strengthen everything up. Will see how it goes.