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Approved Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log
- Thread starter Noah Wixx
- Start date
Glad you got it fixed up
Glad youre good!!
@Noah Wixx Seeing own vehicle like this is sad.......Wednesday September 4 2024
@ugfreak
Sorry for my lack of updates here is what happened sunday night.
First thing is I am OK and the vehicle was fixable I didn't crash and I didn't hit anyone on the highway when I was driving.
Guy in front of me was hauling a trailer behind his pickup truck, all the sudden he swerved out of the left lane last minute, giving me no time to react, I hit a big chunk of iron laying in the left lane and my tire exploded on impact.
I got it fixed Tuesday at the cost of 474 usd, bent/ cracked rim tpms shot and needed a new tire mounted and balanced.
The important thing is I didn't get hurt and no one else did. I always carry my tools just incase so put the spare on and keep trucking into work.
Onto the positive I had a killer workout for my pull day today helped boost my mood.
Wixx
BentOvr One-Arm Barbell Row
3x15@100lbs
2x10@125lbs( pr )
T-Bar Row ( utilizing the T handles)
2x15@100lbs
1x10@145lbs
2x10@225lbs
Lat Pull-Down
1x10@200lbs
1x12@180lbs
1x15@160lbs
Rear Delt Machine
3x12@132lbs
Cable Shurgs
1x10@150lbs
1x10@160lbs
1x10@170lbs
1x10@200lbs
Cable Curl ( wide grip )
3x12@110lbs
Rope Curl
3x12@60lbs
Dumbbell Curl
3x10@25lbs
Reverse Wrist Cable Curl
3x12@80lbs
Wirst flexion Cable ( utilizing a bar )
3x12@40lbs
Cardio
Treadmill
Incline 4.0
Speed 2.7
Duration 30 minutes
Miles 1.35
Calories Burned 155
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Monday September 10 2024
@ugfreak
This definitely is the best workout I have had all year so far, I felt great and fully dialed in. I felt like switching it up so I put a big foucs in lots of different rows.
My energy was great and everything was just working for me I decided higher volume today and push myself as I haven't done alot of volume in a little while.
T-Bar Row ( close grip handles )
2x15@100lbs
5x12@160
T-Bar Row ( wide grip handles )
2x15@100lbs
5x12@125lbs
Arnold Row ( pulling weight off the floor )
2x15@135lbs
5x12@205lbs
Cable Row
5x12@200lbs
Rear Delt Machine
5x15@155lbs
Straight Arm Pull Down ( bar attachment)
5x10@120lbs
Face Pulls
5x12@50lbs
Bicep Cable Curl ( wide grip bar )
2x10@140lbs
3x10@150lbs(pr)
Rope Curl
5x12@70lbs
One Arm Cable Curl ( handle attachment)
5x10@50lbs
Reverse Wrist Cable Curls ( bar wide grip)
1x10@110lbs ( pr)
1x10@100lbs
1x10@90lbs
1x10@80lbs
1x12@70lbs
Forearm Pronation/Supination ( cables)
1x50@50lbs
Cable Shurgs ( bar attachment)
5x12@200lbs
Cardio
Duration 30 minutes
Incline 4.0
Speed 2.7
Miles 1.35
Calories burned 150
@ugfreak
This definitely is the best workout I have had all year so far, I felt great and fully dialed in. I felt like switching it up so I put a big foucs in lots of different rows.
My energy was great and everything was just working for me I decided higher volume today and push myself as I haven't done alot of volume in a little while.
T-Bar Row ( close grip handles )
2x15@100lbs
5x12@160
T-Bar Row ( wide grip handles )
2x15@100lbs
5x12@125lbs
Arnold Row ( pulling weight off the floor )
2x15@135lbs
5x12@205lbs
Cable Row
5x12@200lbs
Rear Delt Machine
5x15@155lbs
Straight Arm Pull Down ( bar attachment)
5x10@120lbs
Face Pulls
5x12@50lbs
Bicep Cable Curl ( wide grip bar )
2x10@140lbs
3x10@150lbs(pr)
Rope Curl
5x12@70lbs
One Arm Cable Curl ( handle attachment)
5x10@50lbs
Reverse Wrist Cable Curls ( bar wide grip)
1x10@110lbs ( pr)
1x10@100lbs
1x10@90lbs
1x10@80lbs
1x12@70lbs
Forearm Pronation/Supination ( cables)
1x50@50lbs
Cable Shurgs ( bar attachment)
5x12@200lbs
Cardio
Duration 30 minutes
Incline 4.0
Speed 2.7
Miles 1.35
Calories burned 150
u have delivered the max @Noah WixxMonday September 10 2024
@ugfreak
This definitely is the best workout I have had all year so far, I felt great and fully dialed in. I felt like switching it up so I put a big foucs in lots of different rows.
My energy was great and everything was just working for me I decided higher volume today and push myself as I haven't done alot of volume in a little while.
T-Bar Row ( close grip handles )
2x15@100lbs
5x12@160
T-Bar Row ( wide grip handles )
2x15@100lbs
5x12@125lbs
Arnold Row ( pulling weight off the floor )
2x15@135lbs
5x12@205lbs
Cable Row
5x12@200lbs
Rear Delt Machine
5x15@155lbs
Straight Arm Pull Down ( bar attachment)
5x10@120lbs
Face Pulls
5x12@50lbs
Bicep Cable Curl ( wide grip bar )
2x10@140lbs
3x10@150lbs(pr)
Rope Curl
5x12@70lbs
One Arm Cable Curl ( handle attachment)
5x10@50lbs
Reverse Wrist Cable Curls ( bar wide grip)
1x10@110lbs ( pr)
1x10@100lbs
1x10@90lbs
1x10@80lbs
1x12@70lbs
Forearm Pronation/Supination ( cables)
1x50@50lbs
Cable Shurgs ( bar attachment)
5x12@200lbs
Cardio
Duration 30 minutes
Incline 4.0
Speed 2.7
Miles 1.35
Calories burned 150
Thank you Steve I greatly appreciate the kind words
I liked your gym equipment it's very old school
Told you changing gyms would up your game 
You have so many years of knowledge built up and experience when you speak I absorb it and don't take anything you tell me lightly, I appreciate you and for all the guidance you give me and how hard you push me with my logs and telling me how it is, hearing it with not fluff or filter has always been my preference. I understand now more than ever why you encouraged the switch, it will only help me be successful with my path as a bodybuilder. I am thankful for getting to know you and speak with you.Told you changing gyms would up your game
Absolutely para pharma and ugfreak are my absolute favorite it has helped push me into new heights I never knew possible. I can only imagine what a test/npp/primo cycle could do for a recomp which I plan on running for s next cycle when my cut is finished.
Always beasting!
Love it Noah! You’re getting everything dialed in!
@Noah Wixx Solid work man.....great going.......Monday September 10 2024
@ugfreak
This definitely is the best workout I have had all year so far, I felt great and fully dialed in. I felt like switching it up so I put a big foucs in lots of different rows.
My energy was great and everything was just working for me I decided higher volume today and push myself as I haven't done alot of volume in a little while.
T-Bar Row ( close grip handles )
2x15@100lbs
5x12@160
T-Bar Row ( wide grip handles )
2x15@100lbs
5x12@125lbs
Arnold Row ( pulling weight off the floor )
2x15@135lbs
5x12@205lbs
Cable Row
5x12@200lbs
Rear Delt Machine
5x15@155lbs
Straight Arm Pull Down ( bar attachment)
5x10@120lbs
Face Pulls
5x12@50lbs
Bicep Cable Curl ( wide grip bar )
2x10@140lbs
3x10@150lbs(pr)
Rope Curl
5x12@70lbs
One Arm Cable Curl ( handle attachment)
5x10@50lbs
Reverse Wrist Cable Curls ( bar wide grip)
1x10@110lbs ( pr)
1x10@100lbs
1x10@90lbs
1x10@80lbs
1x12@70lbs
Forearm Pronation/Supination ( cables)
1x50@50lbs
Cable Shurgs ( bar attachment)
5x12@200lbs
Cardio
Duration 30 minutes
Incline 4.0
Speed 2.7
Miles 1.35
Calories burned 150
Tuesday September 17 2024
@ugfreak
Current weight 221.4
I've made some strong advancements with bicep strength wide grip Cable Curls went up from last week which was 150lbs for 10 or 12 reps today I hit 170lbs 2x10
Coach has me dialing it back as far as volume goes, he didn't say I had to back off weight wise just less volume overall.
From here on out till coach which it up its 1 warm up set of 15 and 2 working sets of 10-12 reps.
Arnold Rows
1x15@125lbs
1x12@170lbs
1x12@235lbs
Cable Low Row
1x15@180lbs
2x12@200lbs
Lat Pull-Down
1x15@170lbs
2x10@200lbs
Rear Delt Machine
1x15@160lbs
1x12@165lbs
1x12@170lbs
One Arm Cable Pull-Down
1x15@40lbs
1x12@50lbs
1x12@60lbs
Bicep Cable Curl ( wide grip bar )
1x15@150lbs
2X10@170lbs
Bicep Cable Curl ( close grip bar )
1x15@100lbs
2x10@120lbs
One Arm Cable Curl
1x15@50lbs
2x10@60lbs
Reverse Cable Wrist Curls
1x15@70lbs
1x12@80lbs
1x10@90lbs
Cable Wrist Curls
1x15@50lbs
2X10@60lbs
Wrist flexion
1x15@25lbs
2x10@30lbs
@ugfreak
Current weight 221.4
I've made some strong advancements with bicep strength wide grip Cable Curls went up from last week which was 150lbs for 10 or 12 reps today I hit 170lbs 2x10
Coach has me dialing it back as far as volume goes, he didn't say I had to back off weight wise just less volume overall.
From here on out till coach which it up its 1 warm up set of 15 and 2 working sets of 10-12 reps.
Arnold Rows
1x15@125lbs
1x12@170lbs
1x12@235lbs
Cable Low Row
1x15@180lbs
2x12@200lbs
Lat Pull-Down
1x15@170lbs
2x10@200lbs
Rear Delt Machine
1x15@160lbs
1x12@165lbs
1x12@170lbs
One Arm Cable Pull-Down
1x15@40lbs
1x12@50lbs
1x12@60lbs
Bicep Cable Curl ( wide grip bar )
1x15@150lbs
2X10@170lbs
Bicep Cable Curl ( close grip bar )
1x15@100lbs
2x10@120lbs
One Arm Cable Curl
1x15@50lbs
2x10@60lbs
Reverse Cable Wrist Curls
1x15@70lbs
1x12@80lbs
1x10@90lbs
Cable Wrist Curls
1x15@50lbs
2X10@60lbs
Wrist flexion
1x15@25lbs
2x10@30lbs
you da true power top @Noah Wixx
glad to see your progressing well
Love seeing these:
Cable Wrist Curls
1x15@50lbs
2X10@60lbs
Wrist flexion
1x15@25lbs
2x10@30lbs
Cable Wrist Curls
1x15@50lbs
2X10@60lbs
Wrist flexion
1x15@25lbs
2x10@30lbs
Great progress on bicep strength man! Amazing job.
Keep it going bro!
@Noah Wixx Numbers look amazing.......
Great training session brother
Monday September 23 2024
@ugfreak
Today I decided was the day I will start squatting again and put it into my routine rotation. I was nervous for various reasons, balancing the bar, walking the weight back, squat depth etc. I think everyone will be pleased with my work today as I am with leg day.
This is the first time I've used a squat rack since my high school days it's been that long so 2007 so everyone has context. I can say after preforming squats with a Barbell in thr rack my knee felt 1000 times better, I had no knee pain or discomfort, what a difference it makes being unassisted.
I also felt pumps like never before and it was awesome! Mobster and Stevesmi hit it bang on when they spoke with me about legs, now that I am at a new gym I 100% understand and get it now fully, what a difference, when you in the rack and you feel that bar it's go time, pumped me up big time.
I decided to test max squat just to see where I stand and after finding out I will be backing off and doing my one warmup and two working sets, volume is a little more for this leg day on squats, will revert back to less next week and beyond.
I used a box and mirror to watch my depth and get to the proper depth, the blue line in the pictures shows where I ended up on all my squats for the depth. I warmed up with a taller box but it wasn't deep enough and didn't feel right so I switched out for working sets.
I absolutely left it all in the gym today for legs this one was tough and fun all at once, had to dig deep and keep pushing, I know it doesn't seem like alot, when the gym is extremely hot it takes a heck of alot out of you to keep going and finish strong, I enjoy it this way.
High Bar Back Squat
2x15@145lbs
1x15@185lbs
1x12@225lbs
1x12@250lbs
1x2@315lbs ( pause/hold bottom of the movement 3 seconds all reps all sets )
Seated Leg Press ( wide foot placement)
1x15@300lbs
1x10@400lbs
1x10@500lbs ( slow controlled reps pause with knees to the chest 5 seconds each rep all sets )
Barbell Lunges
1x15@50lbs
1x10@145lbs
Walking Dumbbell Lunges
3x10@50lbs ( 5 second pause and hold each rep all sets both legs )
Laying Hamstring Curls
1x15@155lbs
2x10@160lbs ( 5 second squeeze and hold each rep all sets )
Seated Calf Press
1x15@100lbs
2x10@110lbs ( 5 second squeeze and hold each rep all sets )
Cardio
Treadmill
Duration 30 minutes
Distance 1.37 miles
Speed 2.7
Calories burned 160
@ugfreak
Today I decided was the day I will start squatting again and put it into my routine rotation. I was nervous for various reasons, balancing the bar, walking the weight back, squat depth etc. I think everyone will be pleased with my work today as I am with leg day.
This is the first time I've used a squat rack since my high school days it's been that long so 2007 so everyone has context. I can say after preforming squats with a Barbell in thr rack my knee felt 1000 times better, I had no knee pain or discomfort, what a difference it makes being unassisted.
I also felt pumps like never before and it was awesome! Mobster and Stevesmi hit it bang on when they spoke with me about legs, now that I am at a new gym I 100% understand and get it now fully, what a difference, when you in the rack and you feel that bar it's go time, pumped me up big time.
I decided to test max squat just to see where I stand and after finding out I will be backing off and doing my one warmup and two working sets, volume is a little more for this leg day on squats, will revert back to less next week and beyond.
I used a box and mirror to watch my depth and get to the proper depth, the blue line in the pictures shows where I ended up on all my squats for the depth. I warmed up with a taller box but it wasn't deep enough and didn't feel right so I switched out for working sets.
I absolutely left it all in the gym today for legs this one was tough and fun all at once, had to dig deep and keep pushing, I know it doesn't seem like alot, when the gym is extremely hot it takes a heck of alot out of you to keep going and finish strong, I enjoy it this way.
High Bar Back Squat
2x15@145lbs
1x15@185lbs
1x12@225lbs
1x12@250lbs
1x2@315lbs ( pause/hold bottom of the movement 3 seconds all reps all sets )
Seated Leg Press ( wide foot placement)
1x15@300lbs
1x10@400lbs
1x10@500lbs ( slow controlled reps pause with knees to the chest 5 seconds each rep all sets )
Barbell Lunges
1x15@50lbs
1x10@145lbs
Walking Dumbbell Lunges
3x10@50lbs ( 5 second pause and hold each rep all sets both legs )
Laying Hamstring Curls
1x15@155lbs
2x10@160lbs ( 5 second squeeze and hold each rep all sets )
Seated Calf Press
1x15@100lbs
2x10@110lbs ( 5 second squeeze and hold each rep all sets )
Cardio
Treadmill
Duration 30 minutes
Distance 1.37 miles
Speed 2.7
Calories burned 160
Good job Noah!!!
@Noah Wixx really big lifting wow
nice to see you're enjoying yourself and having a good time
very nice job it looks like you're training at a very high-end gym
Bro squats separate the boys from the men
My kinda gym too
Nice job on the squats man! 3 plates is some good weight. Definitely better with this gym than having to use the smith machine too.
Glad to see the squats are going good!!
My man @Noah Wixx shifting some serious weight!
Tuesday October 1 2024
@ugfreak
Current weight 225.0lbs
Pull day
Smith Machine BentOvr Row (wide grip)
1x15@145lbs
2x12@225lbs
Smith Machine BentOvr Row (close grip)
1x15@145lbs
2x12@225lbs
One Arm Pull-Down
1x15@100lbs
2x10@110lbs
Rear Delt Machine
1x15@145lbs
2x12@155lbs
Face Pulls
1x15@90lbs
2x10@100lbs
Dumbbell Shurgs
1x15@45lbs
1x12@50lbs
1x12@55lbs
Bicep Barbell Curl
1x15@65lbs
2x10@75lbs
Ez Bar Close Grip Curl
1x15@55lbs
2x10@60lbs
Seated Reverse Bicep Curl
1x15@40lbs
2x12@50lbs
Cable Reverse Wrist Curl
1x15@80lbs
2x12@90lbs
Cable Wrist flexion
1x15@60lbs
2x12@70lbs
Cardio 2 mile walk outside steady state.
@ugfreak
Current weight 225.0lbs
Pull day
Smith Machine BentOvr Row (wide grip)
1x15@145lbs
2x12@225lbs
Smith Machine BentOvr Row (close grip)
1x15@145lbs
2x12@225lbs
One Arm Pull-Down
1x15@100lbs
2x10@110lbs
Rear Delt Machine
1x15@145lbs
2x12@155lbs
Face Pulls
1x15@90lbs
2x10@100lbs
Dumbbell Shurgs
1x15@45lbs
1x12@50lbs
1x12@55lbs
Bicep Barbell Curl
1x15@65lbs
2x10@75lbs
Ez Bar Close Grip Curl
1x15@55lbs
2x10@60lbs
Seated Reverse Bicep Curl
1x15@40lbs
2x12@50lbs
Cable Reverse Wrist Curl
1x15@80lbs
2x12@90lbs
Cable Wrist flexion
1x15@60lbs
2x12@70lbs
Cardio 2 mile walk outside steady state.
Friday Oct 11 2024
@ugfreak
I've really started focusing on one arm Pull-Down for the lats and going heavier on this utilizing the cables, I get a really nice activation and I can really squeeze and hold, I also like to utilize negative resistance by going as slow as possible on the way up controlling the weight.
I also attempted barbell Shurgs in the rack and i hit a PR for my first attempt 315lbs for 10 reps, my other two sets felt light so I said let's see what I can really do.
I am finally now seeing really good delt and shoulder progression, traps are also coming along nicely. All in all this gym has been a blessing with the rapid results I am seeing.
Pull Day
Arnold Rows
1x15@220lbs
1x10@250lbs
1x10@265lbs
T-Bar Wide Grip Rows
1x15@165lbs
2x10@185lbs
One Arm Pull-Down ( kneeling )
1x15@120lbs
1x12@140lbs
1x12@150lbs ( PR )
Rear Delt Dumbbell Flys
1x15@25lbs
2x12@30lbs
Face Pulls ( leaning slightly slightly back)
1x15@110lbs
1x12@120lbs
1x12@130lbs
Barbell Shurgs ( behind the back )
1x15@185lbs
1x12@225lbs
1x10@315lbs
Bicep Barbell Curl
1x15@65lbs
2x10@75lbs
EZ-Bar Curl
1x15@65lbs
2x10@70lbs
EZ-Bar Reverse Bicep Curl
1x15@55lbs
2x10@65lbs
Dumbbell Wirst Curl
1x15@40lbs
2x12@45lbs
Cable Wirst flexion
1x15@50lbs
1x12@55lbs
1x12@60lbs
Cardio
Treadmill
Duration 30 minutes
Distance 1.35 miles
Incline 4.0
Speed 2.7
Calories 160
@ugfreak
I've really started focusing on one arm Pull-Down for the lats and going heavier on this utilizing the cables, I get a really nice activation and I can really squeeze and hold, I also like to utilize negative resistance by going as slow as possible on the way up controlling the weight.
I also attempted barbell Shurgs in the rack and i hit a PR for my first attempt 315lbs for 10 reps, my other two sets felt light so I said let's see what I can really do.
I am finally now seeing really good delt and shoulder progression, traps are also coming along nicely. All in all this gym has been a blessing with the rapid results I am seeing.
Pull Day
Arnold Rows
1x15@220lbs
1x10@250lbs
1x10@265lbs
T-Bar Wide Grip Rows
1x15@165lbs
2x10@185lbs
One Arm Pull-Down ( kneeling )
1x15@120lbs
1x12@140lbs
1x12@150lbs ( PR )
Rear Delt Dumbbell Flys
1x15@25lbs
2x12@30lbs
Face Pulls ( leaning slightly slightly back)
1x15@110lbs
1x12@120lbs
1x12@130lbs
Barbell Shurgs ( behind the back )
1x15@185lbs
1x12@225lbs
1x10@315lbs
Bicep Barbell Curl
1x15@65lbs
2x10@75lbs
EZ-Bar Curl
1x15@65lbs
2x10@70lbs
EZ-Bar Reverse Bicep Curl
1x15@55lbs
2x10@65lbs
Dumbbell Wirst Curl
1x15@40lbs
2x12@45lbs
Cable Wirst flexion
1x15@50lbs
1x12@55lbs
1x12@60lbs
Cardio
Treadmill
Duration 30 minutes
Distance 1.35 miles
Incline 4.0
Speed 2.7
Calories 160
Looking great Bro!! Keep it up!!
I'm jelly of your arms. Always struggle to grow mine.
Don't be jelly bro you got the legs i can't grow lol, we even one another out
I appreciate the kind words brother, been working my ass off.
Monday November 4 2024
@ugfreak
Today i decided i would focus more on the squeeze and hold instead of how heavy the weight is for my movements.
I somehow still hit a standing Ez-Bar Curl pr today, 15 reps is the most ive ever done so far this year with that bar.
Pump was absolutely excellent today, in other news coach has me upping cardio from 30 minutes into 45 minutes on both pull and push days and dropping down into 15 minutes on leg day.
The recomp my coach has planned is on the horizon at this point as my para pharma test & primo cycle will be ending at some point in the near future as i am on my last bottle of test & primo
Stayed consistent the whole cycle dosing test and primo at 300mg each for a total of 600mg
Pull day
BentOvr Smith Machine Row
1x15@115lbs
2x10@250lbs
Kneeling One Arm Pull-Down
1x15@100lbs
2x10@120lbs
Reverse Grip Lat Pull-Down
1x15@100lbs
2x10@140lbs
Seated Cable Row
1x15@100lbs
2x10@140lbs
Rear Delt Machine
1x15@110lbs
2x10@110lbs
Face Pulls
1x15@100lbs
2x10@110lbs
Barbell Shoulder Shurgs
1x15@225lbs
2x10@250lbs
Standing Ez-Bar Curl
1x15@130lbs ( PR )
2x10@90lbs
25lb Single Arm plate Curls
1x15@25lbs
2x12@25lbs
Rope Curl
1x12@110lbs
1x10@100lbs
1x15@50lbs
Forearm Cable Curl
1x15@50lbs
2x12@50lbs
Cable Wrist Flexion
1x15@50lbs
2x12@50lbs
Cardio
Treadmill
Duration 45 minutes
Incline 4.5
Speed 2.7
Distance 2.03 miles
@ugfreak
Today i decided i would focus more on the squeeze and hold instead of how heavy the weight is for my movements.
I somehow still hit a standing Ez-Bar Curl pr today, 15 reps is the most ive ever done so far this year with that bar.
Pump was absolutely excellent today, in other news coach has me upping cardio from 30 minutes into 45 minutes on both pull and push days and dropping down into 15 minutes on leg day.
The recomp my coach has planned is on the horizon at this point as my para pharma test & primo cycle will be ending at some point in the near future as i am on my last bottle of test & primo
Stayed consistent the whole cycle dosing test and primo at 300mg each for a total of 600mg
Pull day
BentOvr Smith Machine Row
1x15@115lbs
2x10@250lbs
Kneeling One Arm Pull-Down
1x15@100lbs
2x10@120lbs
Reverse Grip Lat Pull-Down
1x15@100lbs
2x10@140lbs
Seated Cable Row
1x15@100lbs
2x10@140lbs
Rear Delt Machine
1x15@110lbs
2x10@110lbs
Face Pulls
1x15@100lbs
2x10@110lbs
Barbell Shoulder Shurgs
1x15@225lbs
2x10@250lbs
Standing Ez-Bar Curl
1x15@130lbs ( PR )
2x10@90lbs
25lb Single Arm plate Curls
1x15@25lbs
2x12@25lbs
Rope Curl
1x12@110lbs
1x10@100lbs
1x15@50lbs
Forearm Cable Curl
1x15@50lbs
2x12@50lbs
Cable Wrist Flexion
1x15@50lbs
2x12@50lbs
Cardio
Treadmill
Duration 45 minutes
Incline 4.5
Speed 2.7
Distance 2.03 miles
@Noah Wixx big cardio day nice
I've got to get a video of the one arm pull Downs I haven't seen that in a while
I love that Noah trains forearms
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
Tuesday December 24
Here are the results and a few of my thoughts down below the test results.
Age 36
Fasting Labs 14 hours
Test & Primo 300/300
12 week cycle
N2Guard for support supplement.
N2Guard 1000% works after utilizing it for a while now and seeing my test results - estrogen being low, i could not ask for a better result.
I took five days off from training and completed a 14 hour fast before i had bloods pulled on December 23 2024.
I have finally finished my para pharma cycle from @ugfreak
The primobolan works well, so well in fact i never needed and AI for any of my cycles while utilizing primobolan and my bloods reflect that.
Ive heard you should never just rely on primo or mast as an AI substitute, for me i can most certainly do so with how i respond.
On 300mg primo & 300mg test 1:1 ratio my estradiol came in at 16.7 lowest it has ever been in my life, which makes me think towards the tail end last month of so I was feeling run down and tired.
Couple things to note, my total test came in at 925 which was surprising because its lower than i thought it would be.
My free test however came in at a sky high 251, pervious number was 43 talk about an insane improvement in usable free test.
Here are the results and a few of my thoughts down below the test results.
Age 36
Fasting Labs 14 hours
Test & Primo 300/300
12 week cycle
N2Guard for support supplement.
N2Guard 1000% works after utilizing it for a while now and seeing my test results - estrogen being low, i could not ask for a better result.
I took five days off from training and completed a 14 hour fast before i had bloods pulled on December 23 2024.
I have finally finished my para pharma cycle from @ugfreak
The primobolan works well, so well in fact i never needed and AI for any of my cycles while utilizing primobolan and my bloods reflect that.
Ive heard you should never just rely on primo or mast as an AI substitute, for me i can most certainly do so with how i respond.
On 300mg primo & 300mg test 1:1 ratio my estradiol came in at 16.7 lowest it has ever been in my life, which makes me think towards the tail end last month of so I was feeling run down and tired.
Couple things to note, my total test came in at 925 which was surprising because its lower than i thought it would be.
My free test however came in at a sky high 251, pervious number was 43 talk about an insane improvement in usable free test.
The bloods are very clean and I like your low doses, your coach has the right idea. You have ideal bloods for your goal, been following this low for almost a year since your other log started.Tuesday December 24
Here are the results and a few of my thoughts down below the test results.
Age 36
Fasting Labs 14 hours
Test & Primo 300/300
12 week cycle
N2Guard for support supplement.
N2Guard 1000% works after utilizing it for a while now and seeing my test results - estrogen being low, i could not ask for a better result.
I took five days off from training and completed a 14 hour fast before i had bloods pulled on December 23 2024.
I have finally finished my para pharma cycle from @ugfreak
The primobolan works well, so well in fact i never needed and AI for any of my cycles while utilizing primobolan and my bloods reflect that.
Ive heard you should never just rely on primo or mast as an AI substitute, for me i can most certainly do so with how i respond.
On 300mg primo & 300mg test 1:1 ratio my estradiol came in at 16.7 lowest it has ever been in my life, which makes me think towards the tail end last month of so I was feeling run down and tired.
Couple things to note, my total test came in at 925 which was surprising because its lower than i thought it would be.
My free test however came in at a sky high 251, pervious number was 43 talk about an insane improvement in usable free test.
The numbers look clean, but let's keep it that way.
Hopefully we can see some big improvements going forward.
Hopefully we can see some big improvements going forward.
you are gonna love domestic supply products.
good to have you using them!
good to have you using them!
What's the thinking behind NPP as a bridge?
Im very excited and thankful for the opportunity to run quality from Domestic Supply, when i start these 10 weeks should see a good amount of growth, just got to nail the diet the rest will fall in place.
Along with the bpc for healing, its to keep my joints more lubricated and feeling good while i push over the course of these 10 weeks, as i plan to try and progress as much as i can, plus where i live is very cold this time of year, the more comfortable my joints feel and the better they can function it is a win for me, arguably its shorted lived as it only helps while on cycle, my whole aim with just 100mg is for healing and feeling good, if i was going to try and aim for growth id push the npp a bit higher 200-250mg range, that is my thought process on why i chose npp.
I agree brother, highest ive pushed was slightly over 600mg i typically try and stay at 700mg total or under, my body doesn't seem to need much.
I was super shocked seeing the blood work results, bloods look damn good for finishing a 12 week cycle.
That’s awesome man. Keep up the great work. We’re rooting for you.
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