Approved Log Abolones rebuild Log

[abolone]

Hope all is well, ran into some issues with sickness due to going overseas. Influenza b covid and endless gastroenteritis.. 6kg down and trying to get back up and beyond it.. lets go!!

Anyways I'm back in the land down under and back into training..

Running testosterone enanthate 250mg @200 mg a week
Training programmed Powerlifting routine paid coaching
Squat bench deadlift bench 4 day split
Squats
SSB 3X8
B stance RDL 3x8
Split squats 2x8
Lying leg curls 2x8
Ghr sit up 2x8
Calf raises 2x8

Bench
DB bench 3x10 full rom
Bench press 3x5
Bench back downs 2x8
Lat pull down 3x12
Facepulls 2x12
Tricep pull downs 4x10
Db seated curls 4x10
Lying leg raises 2x12

Deadlift
Deadlift 3x5
Deadlift deficit 2x5
Front squats 2x6
Bb Rdl 2x8
Hamstring isometric 2x10
Pullover press 2x8

Day4 bench
Push press 4x4
Mid grid bench 3x8
Db lateral raises 2x12
Db rear delts 2x12
Tricep 4x12
Bicep 4x12



Diet is fairly simple 4500cals...

200g Mince meat 150g rice for lunch
Will add more detail to diet shortly

 

[abolone]

 

[the_alcatraz]

welcome share some pics of you please thanks
EF crew interested

 

[abolone]

Day 3 Deadlifts
Conventional deadlift 3x5 160
deficit deadlift 2x5 140
Front squats 2x6 70
Rdl 2x8 90 controlled eccentric ( sucks )
Hamstring isometric 2x10sec holds
Pall over press 2x8


Diet is open atm
Shake in morning
Oats 100g
40g protein
20g honey
50g blue berries
30g peanut butter

Morning tea
200g lean mince
400g rice
Banana

Lunch
90g tuna
400g rice
50g beetroot
Banana

Dinner
Mostly eating something dense in carbs and high in protein
Scotch fillets + potatoes
Or 400g Diet mince in a burger with extra sauce

picture below is Diet mince 400g in mission wraps with 4 bean mix on the side

Training pics next post cheers

 

[abolone]

Update before the weekend.

Hope everyone is having a blessed friday.

I'm running into some issues while I squat as i Descend the weight is OK but coming up out of the hole. My left hip is starting to pinch very very hard. This has been an issue for quite some time now. ( 6months ) my squats haven't progressed at all.. i went heavy 2x2 at 210kg with pain this pain has been holding me back big time..But I have muscled through it and got the job " done " which has been a big mistake. And now I have to undergo physiotherapy and start squatting off a box to build grand motion which is extremely annoying, but it has to be done. It comes with the sport.

Today is rest day, Brisk walk with dog, hydration, cals in..


Uploaded current body pictures not the best but meh well rebuild and come back

 

[the_alcatraz]

Update before the weekend.

Hope everyone is having a blessed friday.

I'm running into some issues while I squat as i Descend the weight is OK but coming up out of the hole. My left hip is starting to pinch very very hard. This has been an issue for quite some time now. ( 6months ) my squats haven't progressed at all.. i went heavy 2x2 at 210kg with pain this pain has been holding me back big time..But I have muscled through it and got the job " done " which has been a big mistake. And now I have to undergo physiotherapy and start squatting off a box to build grand motion which is extremely annoying, but it has to be done. It comes with the sport.

Today is rest day, Brisk walk with dog, hydration, cals in..


Uploaded current body pictures not the best but meh well rebuild and come back

You look great, lean and big, growing nicely and the rebuild will be big.

 

[stevesmi]

nice man I remember you from evo the name definitely rings a bell good to see you back hitting it

 

[abolone]

nice man I remember you from evo the name definitely rings a bell good to see you back hitting it

Hey, Steve mate yes I'm sure you remember my name, I remember yours
Good to see you also mate.

You look great, lean and big, growing nicely and the rebuild will be big.

Will take time bro

 

[SteveMobsterG]

Update before the weekend.

Hope everyone is having a blessed friday.

I'm running into some issues while I squat as i Descend the weight is OK but coming up out of the hole. My left hip is starting to pinch very very hard. This has been an issue for quite some time now. ( 6months ) my squats haven't progressed at all.. i went heavy 2x2 at 210kg with pain this pain has been holding me back big time..But I have muscled through it and got the job " done " which has been a big mistake. And now I have to undergo physiotherapy and start squatting off a box to build grand motion which is extremely annoying, but it has to be done. It comes with the sport.

Today is rest day, Brisk walk with dog, hydration, cals in..


Uploaded current body pictures not the best but meh well rebuild and come back

For a day or so after legs I might feel a little hip soreness

 

[abolone]

For a day or so after legs I might feel a little hip soreness

The issue is beyond doms now.

It's painful can't squat, can't even load the area up with a split squat doesn't like it at all!! Sucks dude!