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I love that Noah trains forearms
Approved Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log
- Thread starter Noah Wixx
- Start date
Wednesday Nov 6 2024
@ugfreak
Push day focused on lower weight and slowing down the reps and really squeezing the muscles hard and creating a good pump.
Incase i haven't posted my current stats and goals in a while here they are.
Push/Pull/Leg split preformed 3 days a week cardio 45 minutes on Push & Pull day, 15 minutes on leg day.
Rep range on all movements bedsides AB work those reps vary.
1x15 ( warm up )
2x10 or 2x12 ( working sets )
Recovery time 4 days a week.
Future goal aspiring amateur men's physique competitor
Future goal/year for starting competition 2026
primary goal at the end of my current para pharma cycle preform a successful recomp.
Ive done so well with ugfreak and on para pharma from 2023 into 2024, maybe they will be gracious enough to help me out once again with a recomp cycle, you never know what is in the cards for the future, undoubtedly ive put in the sweat equity even changed gyms and have worked harder than i ever have before and pushed myself to the breaking points, para pharma and ugfreak have pushed me past every single barrier that has stood in my way, i am thankful, humble and grateful for ugfreak and para pharma accompanying me on my jounery towards the stage with men's physique and all the help and support with always having my back every step of the way, truly appreciate them more than words can describe.
Ugfreak and para took a chance on me in 2023 and it was my hope I didn't let them or myself down, i accomplished that and then some by coming through for myself and for them, which is something i am very proud of doing.
Current weight 221.0 lbs
Height 5'11
I posted my current meal prep and daily diet, this will be changing from 90/10 beef into chicken as they had a huge sale on chicken thighs, so i did what any bodybuilder would do... i cleaned out the enitre shelf and bought 22 packs lol.
I couldn't pass the deal up $1.99 a pack no brainer to stock pile that protein up.
Current meal prep and full day of eating looks like this.
4pm meal 1
6pm meal 2
8pm meal 3
10pm meal 4
Protein shake between meal 2 & 3
Protein bar in between meal 3 & 4
90/10 beef/rice/broccoli (4 meals)
1 whole avocado
1/4 cup whole walnuts
1 quest Protein bar
1 protein shake.
3,060 Calories
256.8g Protein
138.36g Fat
37.6g Fiber
224.1g Carbs
9.9g Sugar
BentOvr Cable Chest Flys
1x15@50lbs
1x12@60lbs
1x12@70lbs
Seated Pec Deck
1x15@120lbs
1x12@130lbs
1x12@140lbs
Seated Incline Chest Press Machine
1x15@120lbs
1x12@130lbs
1x12@140lbs
Weighted Dips
2x10@bodyweight (221lbs+25lb chain)
1x15@bodyweight (221lbs+15lb chain)
Dumbell Pull-Over
1x15@25lbs
1x12@30lbs
1x12@35lbs
Tricep V-Grip Pressdown
1x15@80lbs
2x12@100lbs
Rope Push-Down
1x15@100lbs
2x12@90lbs
Reverse Cable Push-Down
1x15@80lbs
2X12@100lbs
Tricep Cable Extension
1x15@80lbs
2x12@100lbs
Ab Roller Wheel
3x12@bodyweight
Laying Leg Rasie
3x12@bodyweight
Hanging Leg Raises
3x12@bodyweight
Foaming rolling after (10 minutes) for my entire back.
Cardio
Treadmill
Duration 45 minutes
Distance 2.09 miles
Incline 4.5
Speed 2.8
Calories Burned 260
@ugfreak
Push day focused on lower weight and slowing down the reps and really squeezing the muscles hard and creating a good pump.
Incase i haven't posted my current stats and goals in a while here they are.
Push/Pull/Leg split preformed 3 days a week cardio 45 minutes on Push & Pull day, 15 minutes on leg day.
Rep range on all movements bedsides AB work those reps vary.
1x15 ( warm up )
2x10 or 2x12 ( working sets )
Recovery time 4 days a week.
Future goal aspiring amateur men's physique competitor
Future goal/year for starting competition 2026
primary goal at the end of my current para pharma cycle preform a successful recomp.
Ive done so well with ugfreak and on para pharma from 2023 into 2024, maybe they will be gracious enough to help me out once again with a recomp cycle, you never know what is in the cards for the future, undoubtedly ive put in the sweat equity even changed gyms and have worked harder than i ever have before and pushed myself to the breaking points, para pharma and ugfreak have pushed me past every single barrier that has stood in my way, i am thankful, humble and grateful for ugfreak and para pharma accompanying me on my jounery towards the stage with men's physique and all the help and support with always having my back every step of the way, truly appreciate them more than words can describe.
Ugfreak and para took a chance on me in 2023 and it was my hope I didn't let them or myself down, i accomplished that and then some by coming through for myself and for them, which is something i am very proud of doing.
Current weight 221.0 lbs
Height 5'11
I posted my current meal prep and daily diet, this will be changing from 90/10 beef into chicken as they had a huge sale on chicken thighs, so i did what any bodybuilder would do... i cleaned out the enitre shelf and bought 22 packs lol.
I couldn't pass the deal up $1.99 a pack no brainer to stock pile that protein up.
Current meal prep and full day of eating looks like this.
4pm meal 1
6pm meal 2
8pm meal 3
10pm meal 4
Protein shake between meal 2 & 3
Protein bar in between meal 3 & 4
90/10 beef/rice/broccoli (4 meals)
1 whole avocado
1/4 cup whole walnuts
1 quest Protein bar
1 protein shake.
3,060 Calories
256.8g Protein
138.36g Fat
37.6g Fiber
224.1g Carbs
9.9g Sugar
BentOvr Cable Chest Flys
1x15@50lbs
1x12@60lbs
1x12@70lbs
Seated Pec Deck
1x15@120lbs
1x12@130lbs
1x12@140lbs
Seated Incline Chest Press Machine
1x15@120lbs
1x12@130lbs
1x12@140lbs
Weighted Dips
2x10@bodyweight (221lbs+25lb chain)
1x15@bodyweight (221lbs+15lb chain)
Dumbell Pull-Over
1x15@25lbs
1x12@30lbs
1x12@35lbs
Tricep V-Grip Pressdown
1x15@80lbs
2x12@100lbs
Rope Push-Down
1x15@100lbs
2x12@90lbs
Reverse Cable Push-Down
1x15@80lbs
2X12@100lbs
Tricep Cable Extension
1x15@80lbs
2x12@100lbs
Ab Roller Wheel
3x12@bodyweight
Laying Leg Rasie
3x12@bodyweight
Hanging Leg Raises
3x12@bodyweight
Foaming rolling after (10 minutes) for my entire back.
Cardio
Treadmill
Duration 45 minutes
Distance 2.09 miles
Incline 4.5
Speed 2.8
Calories Burned 260
Are u eating maintenance cals right now on this recomp?
Looking killer brother
I am 29 calories over maintenance calories
currently eating 3060 calories/day
Maintain weight
3,031
Calories/day
Tuesday November 12 2024
@ugfreak
Pull day today decided i would utilize rack pulls again as i havent done them in a while, really enjoyed switching it up a bit on this one.
Racks had been used up for a while so that is why we went smith machine today for the beginning of the workout.
Macro break down for each individual meal as my coach has changed it up heading into a recomp in the near future, probably around thanksgiving or shortly after, just want to see how i respond with the caloric switch.
After recomp we are heading into a hard cut and mock prep just to see how i could possibly look on stage, coach has it all mapped out, i just need to execute the rest.
4 meals Chicken/Rice/Broccoli
Calories (700 )
Fat ( 19.5g )
Protein 94g
Carbs (34g)
Fiber (6g )
Sugar (1g)
Avocado ( 50g )
Calories ( 80 )
Fat ( 7.2g )
Protein ( 1g )
Carbs ( 4.25g )
Fiber ( 3.35g )
Sugar ( 0.35g )
Whole Walnuts ( 1/4 Cup)
Calories (200)
Fat (19g )
Protein ( 5g)
Carbs (4g)
Fiber (2g )
Sugar (1g)
Protein Shake (1 scoop )
Calories (150)
Fat ( 3.5g )
Protein ( 25g)
Carbs (8g)
Fiber 2g )
Sugar (1g)
Total Calories ( 3,230 )
Total Fat (108g )
Total Protein ( 407g )
Total Carbs ( 168g )
Total Fiber ( 27.35g )
Total Sugar ( 7.35g )
Pull Day
Smith Machine Rack-Pull
1x15@205lbs
1x12@255lbs
1x12@315lbs
Smith Machine BentOvr Row
1x15@205lbs
1x12@255lbs
1x10@265lbs
One Arm Cable Pull-Down
1x15@150lbs
2X12@100lbs
Rear Delt Machine ( one arm at a time )
1x15@170lbs
2x12@180lbs
Cable Face Pulls ( kneeling leaning back )
1x15@100lbs
2x12@120lbs
Barbell Shrugs
1x15@205lbs
2x12@255lbs
Standing Ez-Bar Curl
2x10@125lbs
1x15@75lbs
25lb Plate Curls ( squee as hard as i can )
1x15@25lbs
2x12@25lbs
Hammer Curls
1x15@25lbs
1x12@30lbs
1x12@35lbs
Cable Wrist Curls( hard squeeze each rep)
1x15@60lbs
1x12@70lbs
1x12@80lbs
Cable Wrist Flexion
1x15@20lbs
2x12@25lbs
Single Hand Cable Wrist Flexion
1x15@20lbs
2x12@20lbs
Cardio
Treadmill
Duration 45 minutes
Incline 2.0
Speed 3.0
Miles 2.24
Calories Burned 220
@ugfreak
Pull day today decided i would utilize rack pulls again as i havent done them in a while, really enjoyed switching it up a bit on this one.
Racks had been used up for a while so that is why we went smith machine today for the beginning of the workout.
Macro break down for each individual meal as my coach has changed it up heading into a recomp in the near future, probably around thanksgiving or shortly after, just want to see how i respond with the caloric switch.
After recomp we are heading into a hard cut and mock prep just to see how i could possibly look on stage, coach has it all mapped out, i just need to execute the rest.
4 meals Chicken/Rice/Broccoli
Calories (700 )
Fat ( 19.5g )
Protein 94g
Carbs (34g)
Fiber (6g )
Sugar (1g)
Avocado ( 50g )
Calories ( 80 )
Fat ( 7.2g )
Protein ( 1g )
Carbs ( 4.25g )
Fiber ( 3.35g )
Sugar ( 0.35g )
Whole Walnuts ( 1/4 Cup)
Calories (200)
Fat (19g )
Protein ( 5g)
Carbs (4g)
Fiber (2g )
Sugar (1g)
Protein Shake (1 scoop )
Calories (150)
Fat ( 3.5g )
Protein ( 25g)
Carbs (8g)
Fiber 2g )
Sugar (1g)
Total Calories ( 3,230 )
Total Fat (108g )
Total Protein ( 407g )
Total Carbs ( 168g )
Total Fiber ( 27.35g )
Total Sugar ( 7.35g )
Pull Day
Smith Machine Rack-Pull
1x15@205lbs
1x12@255lbs
1x12@315lbs
Smith Machine BentOvr Row
1x15@205lbs
1x12@255lbs
1x10@265lbs
One Arm Cable Pull-Down
1x15@150lbs
2X12@100lbs
Rear Delt Machine ( one arm at a time )
1x15@170lbs
2x12@180lbs
Cable Face Pulls ( kneeling leaning back )
1x15@100lbs
2x12@120lbs
Barbell Shrugs
1x15@205lbs
2x12@255lbs
Standing Ez-Bar Curl
2x10@125lbs
1x15@75lbs
25lb Plate Curls ( squee as hard as i can )
1x15@25lbs
2x12@25lbs
Hammer Curls
1x15@25lbs
1x12@30lbs
1x12@35lbs
Cable Wrist Curls( hard squeeze each rep)
1x15@60lbs
1x12@70lbs
1x12@80lbs
Cable Wrist Flexion
1x15@20lbs
2x12@25lbs
Single Hand Cable Wrist Flexion
1x15@20lbs
2x12@20lbs
Cardio
Treadmill
Duration 45 minutes
Incline 2.0
Speed 3.0
Miles 2.24
Calories Burned 220
Thursday December 5 2024
@ugfreak
I hope everyone is doing well and in good health for the holiday season, i wanted to start out by saying i took a few weeks off with a deload, i also had to focus on getting my mind right.
My motivation and energy was lacking alot last few weeks, which leads me into my next order of business. I will be trying to run bloods next week monday or tuesday, it all depends on appointment availability.
Only thing is im not happy about shelling out over 400 dollars to lab corp for it lol.
Ive been working on getting out of this mental rut i find myself in. I am two days back into the gym, trying to refocus.
I am nearly finished with my para pharma cycle, not many injections left at this point.
Pull Day
T-Bar Row (utilizing pad/bar attachment)
1x15@135lbs
1x10@160lbs
1x10@180lbs
BentOvr Row
1x15@225lbs
2x10@225lbs
Rack Pulls
1x15@175lbs
2x10@175lbs
Lat Pull-Down
1x15@100lbs
1x10@120lbs
1x10@140lbs
Rear Delt Machine
1x15@110lbs
1x10@120lbs
1x10@130lbs
Shoulder Shurgs
1x15@225lbs
2x10@225lbs
Cable Curl
1x15@120lbs
2x10@120lbs
Reverse Cable Curl
1x15@50lbs
2x10@50lbs
Single Arm Cable Curl
1x15@30lbs
2x10@40lbs
Cable Wrist Curl
1x15@40lbs
2x10@50lbs
Wrist flexion
1x15@40lbs
2x10@40lbs
Cardio ( preformed as a warm-up)
Treadmill
Duration 45 minutes
Incline 3.0
Speed 3.2
Miles 2.44
Calories Burned 260
@ugfreak
I hope everyone is doing well and in good health for the holiday season, i wanted to start out by saying i took a few weeks off with a deload, i also had to focus on getting my mind right.
My motivation and energy was lacking alot last few weeks, which leads me into my next order of business. I will be trying to run bloods next week monday or tuesday, it all depends on appointment availability.
Only thing is im not happy about shelling out over 400 dollars to lab corp for it lol.
Ive been working on getting out of this mental rut i find myself in. I am two days back into the gym, trying to refocus.
I am nearly finished with my para pharma cycle, not many injections left at this point.
Pull Day
T-Bar Row (utilizing pad/bar attachment)
1x15@135lbs
1x10@160lbs
1x10@180lbs
BentOvr Row
1x15@225lbs
2x10@225lbs
Rack Pulls
1x15@175lbs
2x10@175lbs
Lat Pull-Down
1x15@100lbs
1x10@120lbs
1x10@140lbs
Rear Delt Machine
1x15@110lbs
1x10@120lbs
1x10@130lbs
Shoulder Shurgs
1x15@225lbs
2x10@225lbs
Cable Curl
1x15@120lbs
2x10@120lbs
Reverse Cable Curl
1x15@50lbs
2x10@50lbs
Single Arm Cable Curl
1x15@30lbs
2x10@40lbs
Cable Wrist Curl
1x15@40lbs
2x10@50lbs
Wrist flexion
1x15@40lbs
2x10@40lbs
Cardio ( preformed as a warm-up)
Treadmill
Duration 45 minutes
Incline 3.0
Speed 3.2
Miles 2.44
Calories Burned 260
