Approved Log Abolones rebuild Log

[abolone]

big deadlift for the rehab
can you do cardio?

15k steps on average is my cardio along side a walk in the park with my lil man and I can't so intensive long hard cardio not my thing haha....

 

[the_alcatraz]

15k steps on average is my cardio along side a walk in the park with my lil man and I can't so intensive long hard cardio not my thing haha....

talk about intense 15k is a lot but power cardio

 

[RoySimpson]

BENCHDAY

DB bench 2x8 45s
Bb bench 3x4 110
BB bench 2x6 100kg
Lat pull down 3x12s ( rpe8 )
facepulls 3x12s ( rpe8 )
Bicep & triceps 3x8s (rpe8)

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 15,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol

---

Thanks all have a great week love always

@abolone Solid work right here!

 

[Tiger Salman Khan]

Deadlifts!

Day 3 Deadlift
Conventional deadlift 2x3 140
Conventional deadlift 2x5 130
Front squats TO BOX 2x6 70
SSB good mornings 2x8 bar

Little lazy atm since we aren't really pushing the weight nor intensity..
Kinda bord!!

Rehabilitation
Still doing rehab hips getting better thats for sure, just annoying doing the prescribed routine...

9 days left of the holy month then we'll back back to surplus cals and slowly ramp things up into comp prep!!!

@abolone Great updates bro........

 

[abolone]

Squat Day

Warm up
Foam rolling whole body 5mins
Thoracic Mobility 2x10
90/90 breathing 2x10
A1 banded glute bridge 2x10
banded glute clam 2x10
Banded glute kick back 2x10

---

Exercises
SSb to box 3x6
BB Rdl 3x8
laying leg curls 2x12
leg extensions 2x12
Ab wheel 2x10

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 10,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol
Energy - 4/10
Stress - 2/10

---

hip is slowly coming along the 90/90 rehab drills are doing its thing, going straight into prep after this comp in September lets goooo!

 

[25homes]

BENCHDAY

DB bench 2x8 45s
Bb bench 3x4 110
BB bench 2x6 100kg
Lat pull down 3x12s ( rpe8 )
facepulls 3x12s ( rpe8 )
Bicep & triceps 3x8s (rpe8)

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 15,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol

---

Thanks all have a great week love always

Nice work here

 

[the_alcatraz]

Squat Day

Warm up
Foam rolling whole body 5mins
Thoracic Mobility 2x10
90/90 breathing 2x10
A1 banded glute bridge 2x10
banded glute clam 2x10
Banded glute kick back 2x10

---

Exercises
SSb to box 3x6
BB Rdl 3x8
laying leg curls 2x12
leg extensions 2x12
Ab wheel 2x10

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 10,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol
Energy - 4/10
Stress - 2/10

---

hip is slowly coming along the 90/90 rehab drills are doing its thing, going straight into prep after this comp in September lets goooo!

squat day back bro no pain?

 

[abolone]

Squats
SSB off a box 3X6 ( pain still there might need to do some scans )
BB rdl 3x8s
Single leg step ups ( rehab )
Lying leg curls 2x8 3rir
Ghr sit up 2x8
Calf raises 2x8

---

Peds - Cruise "150mg" test e a week shot M/W/F


No changes nothing exciting happening here on my end, just getting it done.

Thanks all

 

[the_alcatraz]

Squats
SSB off a box 3X6 ( pain still there might need to do some scans )
BB rdl 3x8s
Single leg step ups ( rehab )
Lying leg curls 2x8 3rir
Ghr sit up 2x8
Calf raises 2x8

---

Peds - Cruise "150mg" test e a week shot M/W/F


No changes nothing exciting happening here on my end, just getting it done.

Thanks all

squat day is what weight?

 

[abolone]

110 off box
100 RDL
Nothing really lol