Approved Log Abolones rebuild Log

[marshmonsta]

asu buco hehe
View attachment 151460

Nice feed brother,that's one of my all time favourites

 

[abolone]

big eating bro @abolone the dinner was what part? the last meal looks like chicken potatoes?

Italian dish of braised veal shanks, which are cross-cut from the leg bone beneath the knee and shoulder. The shank is a tougher cut of meat, so slow cooking in liquid is essential for the melt-in-your-mouth texture that osso buco is known for.

 

[stevesmi]

your body will adjust to fasting pretty fast. our bodies are more adaptable then people think

 

[abolone]

Training pics attached
Safety bar squats go box ( above parallel )
Bench press
Side lateral raises

All at home in my home gym I set up awhile ago! I have a decent set up for what I need plus the convenience of a home gym!!! Busy life!!!
Father a husband and a very bad lifter striving for perfection

Cheers gents

 

[SteveMobsterG]

Good work

 

[abolone]

Good work

Thanks OG trying day in day out even after working 10hrs a day
Grind never stops till the grave

 

[ballin2504]

Mid week update

body is starting to adapt to fasting which is nice, 4days in so far. Training has been a little bit hard. Due to lack of water, but i've been doing the bear minimum and focusing on my compound lifts.

Diet -
Breakfast
Smoothie with berries, 80g oats, 700ml water, 50g protein powder
5 medjool dates
500ml water
1 banana
Holds me well for 14hrs no food nor water.

Dinner - always high fibre meals with high protein and carbs

Supplements - magnesium powder at night before bed

Peds - 200mg test e

Sleep - 5hrs + 50min nap in afternoon

Training bench day looks like this

DB bench 2x8 RPE6
Bb bench 3x4 100kg
BB bench 2x6 90kg
Lat pull down 3x12
Triceps and bicep 3x8s


Getting it done.......nothing overly exciting till next month then we ramp things right up with every single variable on point.


Lasts night meal
View attachment 151458

@abolone that’s a great update man. The food is looking really good.

 

[abolone]

Update before the weekend.

Hope everyone is having a blessed Friday.

Volume has dropped to manage fatigue ( because im fasting )
also weight just focusing on movement,.
Day 3 Deadlifts
Conventional deadlift 2x3 130
Conventional deadlift 2x5 110
Front squats TO BOX 2x6 60
SSB good mornings 2x8 bar

Changes - No changes at this stage.
Water - 3.5L
Cals - ???? open high protein high fibre high carbs..
Sleep - 7hr
Peds - 200mg Test e
Nothing overly exciting right now, just focusing on movement this month ( 30days )


thanks all <3!



Last Nights Dinner Uploaded -

Lean beef mince soft tacos
Vegetable gyoza
Tuna fried rice with beetroot
Medjool dates
Grapes
Mission wraps
Mixed salad Corn,onion,Tomato,beans

 

[abolone]

Psyhio this morning
Injury Update good news just ultra tight hips/glutes Psyhio did suggest the following exercises every other day to lose up my hips/glutes!

Looking forward to getting the work done and recovering! Cant wait to squat something decent in 2025!


Stretches

Figure 4 stretch 2x40sec

Pigeon stretch 2x40sec

Elevated pigeon stretch. 2x 40 sec

Hip flexor lunge stretch 2x40 sec

Banded hip internal 2x10

Banded hip external 2x10
https://youtube.com/shorts/afHiS0n3hJU?si=N8LAtCKimV2LqimR


90 90 get ups. 3x8 per side
https://youtube.com/shorts/6kHSm1BWkpI?si=oJSZT3t_uO20lnjQ

 

[MUSTANG_18]

Training pics attached
Safety bar squats go box ( above parallel )
Bench press
Side lateral raises

All at home in my home gym I set up awhile ago! I have a decent set up for what I need plus the convenience of a home gym!!! Busy life!!!
Father a husband and a very bad lifter striving for perfection

Cheers gents

Update before the weekend.

Hope everyone is having a blessed Friday.

Volume has dropped to manage fatigue ( because im fasting )
also weight just focusing on movement,.
Day 3 Deadlifts
Conventional deadlift 2x3 130
Conventional deadlift 2x5 110
Front squats TO BOX 2x6 60
SSB good mornings 2x8 bar

Changes - No changes at this stage.
Water - 3.5L
Cals - ???? open high protein high fibre high carbs..
Sleep - 7hr
Peds - 200mg Test e
Nothing overly exciting right now, just focusing on movement this month ( 30days )


thanks all <3!



Last Nights Dinner Uploaded -

Lean beef mince soft tacos
Vegetable gyoza
Tuna fried rice with beetroot
Medjool dates
Grapes
Mission wraps
Mixed salad Corn,onion,Tomato,beans



View attachment 151551

Psyhio this morning
Injury Update good news just ultra tight hips/glutes Psyhio did suggest the following exercises every other day to lose up my hips/glutes!

Looking forward to getting the work done and recovering! Cant wait to squat something decent in 2025!


Stretches

Figure 4 stretch 2x40sec

Pigeon stretch 2x40sec

Elevated pigeon stretch. 2x 40 sec

Hip flexor lunge stretch 2x40 sec

Banded hip internal 2x10

Banded hip external 2x10
https://youtube.com/shorts/afHiS0n3hJU?si=N8LAtCKimV2LqimR


90 90 get ups. 3x8 per side
https://youtube.com/shorts/6kHSm1BWkpI?si=oJSZT3t_uO20lnjQ

once again your meals WIN dude like come on super clean and nice pics
the physio you got issues with hips? you seem good
btw saw them back pics WiDE AF nice