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Strength/Growth Log Sponsored by @UGL OZ
Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..
Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,
Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )
Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8
SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10
Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.
Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8
Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10
Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8
Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Thanks all
- Abolone.
Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..
Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,
Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )
Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8
SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10
Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.
Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8
Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10
Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8
Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Thanks all
- Abolone.
Last edited:
AJ 
