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Approved Log 2025 Body Transformation Log

Rogue888

Rogue888

V.I.P.
EF Logger
Hi All

Starting a new log here on EF which will be consistent with my new log over on Evo as well. Main reason for new log is we’ve got new goals and partnered up with a new lab now for this next phase.

Pumped to announce have partnered up with the team at @Raptor Labs !
Link to previous log for reference:
Rogue888

Approved Log Thread 'Testosterone Masterone HGH BPC157 Retatrutide cycle Log'

Hi All

New to EF but have been logging on Evo for a while and recently had the opportunity to come over to here and run a log.

You can see my transformation in more detail over on my old Evo log here: https://www.evolutionary.org/forums/threads/rogue888-aussie-crossfitter-log-2024.101663/

To briefly summarise, have now lost 34kg over the last 12 months and really turned my life around. Currently towards the end of a quick cutting phase and then looking forward to some solid growth in 2025.

I still have oils from my current Evo supplier to use up next cycle, so for now this Raptor...
  • Like

Current Cycle - Currently in Week 5 of a 14-16 week planned run.
Doses started at the first number and have recently increased to the second number , mainly for easy drawing of pins etc
250 Test E , now at 280mg
200 Primo E , now at 210mg
100 NPP , now at 140mg
3IU GH
Recently introduced 1mg Retatrutide 2x weekly
All supplied by @Raptor Labs

Raptor has also sent me a bunch of other goodies which we will be adding in as we get into cycle more, eg more BPC, TB500, orals for push last 4/6 weeks etc
Will throw these into the log along with some touchdown / gear porn pics in the weeks to come.

Current Stats
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Current Training
- Average 4x CrossFit Sessions a week
- 3x sessions at gym a week to complement and help me push growth, have incorporated a PPL split

Log updates including training sessions, food and photo updates will be posted to this log from today moving forward.

Cheers

@the_alcatraz FYI, this will be my new ongoing log from now on, can you give it the approved log flare and let me know if any issues , will keep posts unique compared to over on Evo etc as discussed
 
Training Log Update - Mid Week Update Of Week 5

Week 5 Cycle
250 Test E
200 Primo E @Raptor Labs
100 NPP
3IU GH before bed @Raptor Labs

Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Training this week;

Thursday - Hyrox Session
Wanted to get some cardio in today
Workout
40 Min EMOM
  1. 200m Row / 200m Run
  2. 8 inchworms + push up
  3. 200m Ski / .55/.5k Bike
  4. 10 Lunge, Lunge Squat

Friday - CrossFit
Weightlifting/Strength
For Load
Every 2:00 x 5 Sets
3 Overhead Squats
@@ 80%+ of 1RM Snatch.
40kg/45kg/50kg/50kg/50kg

Workout
For Time
Every 2 mins for 12 mins do:
8 Toes-to-bar
10 Single Arm Dumbbell Hang Snatches, 22.5kg
12 Single Dumbbell Box Step Overs, 22.5kg
24in

Saturday CrossFit tomorrow and then leg day at gym over the weekend, log update Sunday night 🫡
 

Attachments

  • IMG_3121.webp
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    166 KB · Views: 171
Training Log Update - End Of Week 5 Update

Week 5 Cycle
280mg Test E
210mg Primo
140mg NPP
3IU GH before bed
1mg Reta 2x Weekly
All supplied from @Raptor Labs 🐐

Cut Finish Weight: 89kg
Today Weight: 96.5kg
Current 4wk Average: 94.6kg
Calories: 3500

Training this week;

Saturday
CrossFit Partner Workout
For time:
6 Rope Climbs
50 Row Calories
50 Wall Balls, 20lb 10ft
Run, 1000 m
50 Wall Balls, 20lb, 10ft
50 Bike Erg Calories
6 Rope Climbs

Gym - Legs

Leg Extension (Machine)
Resistance x Reps
Set 1: 3 x 15
Set 2: 4 x 15
Set 3: 5 x 15
Set 4: 6 x 18

Seated Leg Curl (Machine)
Resistance x Reps
Set 1: 6 x 15
Set 2: 7 x 15
Set 3: 7 x 15
Set 4: 8 x 15

Squat (Barbell)
Set 1: 120 kg x 4
Set 2: 130 kg x 4
Set 3: 140 kg x 4
Set 4: 150 kg x 3

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 6
Set 3: 90 kg x 4
Set 4: 100 kg x 4

Seated Calf Raise
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 60 kg x 20
Set 4: 70 kg x 20

Compression Boots
Set 1: 15min 0s

Sunday
Rest Day

Monday
CrossFit
15 minutes to establish
1RM Back Squat
Hit 162.5kg , up 2.5kg from previous PB

Gym - Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 80 kg x 8
Set 3: 85 kg x 8
Set 4: 90 kg x 6

Overhead Strict Press (Barbell)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 11 x 15
Set 3: 13 x 13

Triceps Pushdown
Straight Bar
Set 1: 59.1 kg x 12
Set 2: 68.2 kg x 9
Set 3: 68.2 kg x 9

Triceps Extension (Cable)
Overhead , Rope Attachment
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 10
Set 3: 40.9 kg x 12

Low Cable Fly Crossovers
Weight is x2 (each side)
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12
 

Attachments

  • IMG_3124.webp
    IMG_3124.webp
    597.8 KB · Views: 177
  • IMG_3125.webp
    IMG_3125.webp
    254.4 KB · Views: 161
Rogue888 said:
Hi All

Starting a new log here on EF which will be consistent with my new log over on Evo as well. Main reason for new log is we’ve got new goals and partnered up with a new lab now for this next phase.

Pumped to announce have partnered up with the team at @Raptor Labs !
Link to previous log for reference:
Rogue888

Approved Log Thread 'Testosterone Masterone HGH BPC157 Retatrutide cycle Log'

Hi All

New to EF but have been logging on Evo for a while and recently had the opportunity to come over to here and run a log.

You can see my transformation in more detail over on my old Evo log here: https://www.evolutionary.org/forums/threads/rogue888-aussie-crossfitter-log-2024.101663/

To briefly summarise, have now lost 34kg over the last 12 months and really turned my life around. Currently towards the end of a quick cutting phase and then looking forward to some solid growth in 2025.

I still have oils from my current Evo supplier to use up next cycle, so for now this Raptor...
  • Like

Current Cycle - Currently in Week 5 of a 14-16 week planned run.
Doses started at the first number and have recently increased to the second number , mainly for easy drawing of pins etc
250 Test E , now at 280mg
200 Primo E , now at 210mg
100 NPP , now at 140mg
3IU GH
Recently introduced 1mg Retatrutide 2x weekly
All supplied by @Raptor Labs

Raptor has also sent me a bunch of other goodies which we will be adding in as we get into cycle more, eg more BPC, TB500, orals for push last 4/6 weeks etc
Will throw these into the log along with some touchdown / gear porn pics in the weeks to come.

Current Stats
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Current Training
- Average 4x CrossFit Sessions a week
- 3x sessions at gym a week to complement and help me push growth, have incorporated a PPL split

Log updates including training sessions, food and photo updates will be posted to this log from today moving forward.

Cheers

@the_alcatraz FYI, this will be my new ongoing log from now on, can you give it the approved log flare and let me know if any issues , will keep posts unique compared to over on Evo etc as discussed
Click to expand...

Rogue888 said:
Training Log Update - Mid Week Update Of Week 5

Week 5 Cycle
250 Test E
200 Primo E @Raptor Labs
100 NPP
3IU GH before bed @Raptor Labs

Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Training this week;

Thursday - Hyrox Session
Wanted to get some cardio in today
Workout
40 Min EMOM
  1. 200m Row / 200m Run
  2. 8 inchworms + push up
  3. 200m Ski / .55/.5k Bike
  4. 10 Lunge, Lunge Squat

Friday - CrossFit
Weightlifting/Strength
For Load
Every 2:00 x 5 Sets
3 Overhead Squats
@@ 80%+ of 1RM Snatch.
40kg/45kg/50kg/50kg/50kg

Workout
For Time
Every 2 mins for 12 mins do:
8 Toes-to-bar
10 Single Arm Dumbbell Hang Snatches, 22.5kg
12 Single Dumbbell Box Step Overs, 22.5kg
24in

Saturday CrossFit tomorrow and then leg day at gym over the weekend, log update Sunday night 🫡
Click to expand...
see you doing ATG squats bro cant hate on that love it @Rogue888
you brining the demon back HARDCORE training
 
Rogue888 said:
Hi All

Starting a new log here on EF which will be consistent with my new log over on Evo as well. Main reason for new log is we’ve got new goals and partnered up with a new lab now for this next phase.

Pumped to announce have partnered up with the team at @Raptor Labs !
Link to previous log for reference:
Rogue888

Approved Log Thread 'Testosterone Masterone HGH BPC157 Retatrutide cycle Log'

Hi All

New to EF but have been logging on Evo for a while and recently had the opportunity to come over to here and run a log.

You can see my transformation in more detail over on my old Evo log here: https://www.evolutionary.org/forums/threads/rogue888-aussie-crossfitter-log-2024.101663/

To briefly summarise, have now lost 34kg over the last 12 months and really turned my life around. Currently towards the end of a quick cutting phase and then looking forward to some solid growth in 2025.

I still have oils from my current Evo supplier to use up next cycle, so for now this Raptor...
  • Like

Current Cycle - Currently in Week 5 of a 14-16 week planned run.
Doses started at the first number and have recently increased to the second number , mainly for easy drawing of pins etc
250 Test E , now at 280mg
200 Primo E , now at 210mg
100 NPP , now at 140mg
3IU GH
Recently introduced 1mg Retatrutide 2x weekly
All supplied by @Raptor Labs

Raptor has also sent me a bunch of other goodies which we will be adding in as we get into cycle more, eg more BPC, TB500, orals for push last 4/6 weeks etc
Will throw these into the log along with some touchdown / gear porn pics in the weeks to come.

Current Stats
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Current Training
- Average 4x CrossFit Sessions a week
- 3x sessions at gym a week to complement and help me push growth, have incorporated a PPL split

Log updates including training sessions, food and photo updates will be posted to this log from today moving forward.

Cheers

@the_alcatraz FYI, this will be my new ongoing log from now on, can you give it the approved log flare and let me know if any issues , will keep posts unique compared to over on Evo etc as discussed
Click to expand...
@Rogue888 nice to see you firing this up. Keep up the good work, man. lots of good things on this and dosages are very mild
 
Rogue888 said:
Hi All

Starting a new log here on EF which will be consistent with my new log over on Evo as well. Main reason for new log is we’ve got new goals and partnered up with a new lab now for this next phase.

Pumped to announce have partnered up with the team at @Raptor Labs !
Link to previous log for reference:
Rogue888

Approved Log Thread 'Testosterone Masterone HGH BPC157 Retatrutide cycle Log'

Hi All

New to EF but have been logging on Evo for a while and recently had the opportunity to come over to here and run a log.

You can see my transformation in more detail over on my old Evo log here: https://www.evolutionary.org/forums/threads/rogue888-aussie-crossfitter-log-2024.101663/

To briefly summarise, have now lost 34kg over the last 12 months and really turned my life around. Currently towards the end of a quick cutting phase and then looking forward to some solid growth in 2025.

I still have oils from my current Evo supplier to use up next cycle, so for now this Raptor...
  • Like

Current Cycle - Currently in Week 5 of a 14-16 week planned run.
Doses started at the first number and have recently increased to the second number , mainly for easy drawing of pins etc
250 Test E , now at 280mg
200 Primo E , now at 210mg
100 NPP , now at 140mg
3IU GH
Recently introduced 1mg Retatrutide 2x weekly
All supplied by @Raptor Labs

Raptor has also sent me a bunch of other goodies which we will be adding in as we get into cycle more, eg more BPC, TB500, orals for push last 4/6 weeks etc
Will throw these into the log along with some touchdown / gear porn pics in the weeks to come.

Current Stats
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Current Training
- Average 4x CrossFit Sessions a week
- 3x sessions at gym a week to complement and help me push growth, have incorporated a PPL split

Log updates including training sessions, food and photo updates will be posted to this log from today moving forward.

Cheers

@the_alcatraz FYI, this will be my new ongoing log from now on, can you give it the approved log flare and let me know if any issues , will keep posts unique compared to over on Evo etc as discussed
Click to expand...
@Rogue888 Bro, this a really good one. only thing i would change is add in tren. you don't need much maybe 500mgs
 
Rogue888 said:
Hi All

Starting a new log here on EF which will be consistent with my new log over on Evo as well. Main reason for new log is we’ve got new goals and partnered up with a new lab now for this next phase.

Pumped to announce have partnered up with the team at @Raptor Labs !
Link to previous log for reference:
Rogue888

Approved Log Thread 'Testosterone Masterone HGH BPC157 Retatrutide cycle Log'

Hi All

New to EF but have been logging on Evo for a while and recently had the opportunity to come over to here and run a log.

You can see my transformation in more detail over on my old Evo log here: https://www.evolutionary.org/forums/threads/rogue888-aussie-crossfitter-log-2024.101663/

To briefly summarise, have now lost 34kg over the last 12 months and really turned my life around. Currently towards the end of a quick cutting phase and then looking forward to some solid growth in 2025.

I still have oils from my current Evo supplier to use up next cycle, so for now this Raptor...
  • Like

Current Cycle - Currently in Week 5 of a 14-16 week planned run.
Doses started at the first number and have recently increased to the second number , mainly for easy drawing of pins etc
250 Test E , now at 280mg
200 Primo E , now at 210mg
100 NPP , now at 140mg
3IU GH
Recently introduced 1mg Retatrutide 2x weekly
All supplied by @Raptor Labs

Raptor has also sent me a bunch of other goodies which we will be adding in as we get into cycle more, eg more BPC, TB500, orals for push last 4/6 weeks etc
Will throw these into the log along with some touchdown / gear porn pics in the weeks to come.

Current Stats
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Current Training
- Average 4x CrossFit Sessions a week
- 3x sessions at gym a week to complement and help me push growth, have incorporated a PPL split

Log updates including training sessions, food and photo updates will be posted to this log from today moving forward.

Cheers

@the_alcatraz FYI, this will be my new ongoing log from now on, can you give it the approved log flare and let me know if any issues , will keep posts unique compared to over on Evo etc as discussed
Click to expand...
@Rogue888 Bros looking really good on this. Keep up the good work. I like the testosterone and Primo with the growth hormone, one of my favorite stacks.
 
Rogue888 said:
Hi All

Starting a new log here on EF which will be consistent with my new log over on Evo as well. Main reason for new log is we’ve got new goals and partnered up with a new lab now for this next phase.

Pumped to announce have partnered up with the team at @Raptor Labs !
Link to previous log for reference:
Rogue888

Approved Log Thread 'Testosterone Masterone HGH BPC157 Retatrutide cycle Log'

Hi All

New to EF but have been logging on Evo for a while and recently had the opportunity to come over to here and run a log.

You can see my transformation in more detail over on my old Evo log here: https://www.evolutionary.org/forums/threads/rogue888-aussie-crossfitter-log-2024.101663/

To briefly summarise, have now lost 34kg over the last 12 months and really turned my life around. Currently towards the end of a quick cutting phase and then looking forward to some solid growth in 2025.

I still have oils from my current Evo supplier to use up next cycle, so for now this Raptor...
  • Like

Current Cycle - Currently in Week 5 of a 14-16 week planned run.
Doses started at the first number and have recently increased to the second number , mainly for easy drawing of pins etc
250 Test E , now at 280mg
200 Primo E , now at 210mg
100 NPP , now at 140mg
3IU GH
Recently introduced 1mg Retatrutide 2x weekly
All supplied by @Raptor Labs

Raptor has also sent me a bunch of other goodies which we will be adding in as we get into cycle more, eg more BPC, TB500, orals for push last 4/6 weeks etc
Will throw these into the log along with some touchdown / gear porn pics in the weeks to come.

Current Stats
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Current Training
- Average 4x CrossFit Sessions a week
- 3x sessions at gym a week to complement and help me push growth, have incorporated a PPL split

Log updates including training sessions, food and photo updates will be posted to this log from today moving forward.

Cheers

@the_alcatraz FYI, this will be my new ongoing log from now on, can you give it the approved log flare and let me know if any issues , will keep posts unique compared to over on Evo etc as discussed
Click to expand...
@Rogue888 Very nice job laying out, everything for us. We'll be interesting to see how you do on the stack the rest of the way!
 
Rogue888 said:
Hi All

Starting a new log here on EF which will be consistent with my new log over on Evo as well. Main reason for new log is we’ve got new goals and partnered up with a new lab now for this next phase.

Pumped to announce have partnered up with the team at @Raptor Labs !
Link to previous log for reference:
Rogue888

Approved Log Thread 'Testosterone Masterone HGH BPC157 Retatrutide cycle Log'

Hi All

New to EF but have been logging on Evo for a while and recently had the opportunity to come over to here and run a log.

You can see my transformation in more detail over on my old Evo log here: https://www.evolutionary.org/forums/threads/rogue888-aussie-crossfitter-log-2024.101663/

To briefly summarise, have now lost 34kg over the last 12 months and really turned my life around. Currently towards the end of a quick cutting phase and then looking forward to some solid growth in 2025.

I still have oils from my current Evo supplier to use up next cycle, so for now this Raptor...
  • Like

Current Cycle - Currently in Week 5 of a 14-16 week planned run.
Doses started at the first number and have recently increased to the second number , mainly for easy drawing of pins etc
250 Test E , now at 280mg
200 Primo E , now at 210mg
100 NPP , now at 140mg
3IU GH
Recently introduced 1mg Retatrutide 2x weekly
All supplied by @Raptor Labs

Raptor has also sent me a bunch of other goodies which we will be adding in as we get into cycle more, eg more BPC, TB500, orals for push last 4/6 weeks etc
Will throw these into the log along with some touchdown / gear porn pics in the weeks to come.

Current Stats
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Current Training
- Average 4x CrossFit Sessions a week
- 3x sessions at gym a week to complement and help me push growth, have incorporated a PPL split

Log updates including training sessions, food and photo updates will be posted to this log from today moving forward.

Cheers

@the_alcatraz FYI, this will be my new ongoing log from now on, can you give it the approved log flare and let me know if any issues , will keep posts unique compared to over on Evo etc as discussed
Click to expand...
@Rogue888 Bro, you look really good on this. I think you had some excellent changes. 7kg is a big change
 
Rogue888 said:
Hi All

Starting a new log here on EF which will be consistent with my new log over on Evo as well. Main reason for new log is we’ve got new goals and partnered up with a new lab now for this next phase.

Pumped to announce have partnered up with the team at @Raptor Labs !
Link to previous log for reference:
Rogue888

Approved Log Thread 'Testosterone Masterone HGH BPC157 Retatrutide cycle Log'

Hi All

New to EF but have been logging on Evo for a while and recently had the opportunity to come over to here and run a log.

You can see my transformation in more detail over on my old Evo log here: https://www.evolutionary.org/forums/threads/rogue888-aussie-crossfitter-log-2024.101663/

To briefly summarise, have now lost 34kg over the last 12 months and really turned my life around. Currently towards the end of a quick cutting phase and then looking forward to some solid growth in 2025.

I still have oils from my current Evo supplier to use up next cycle, so for now this Raptor...
  • Like

Current Cycle - Currently in Week 5 of a 14-16 week planned run.
Doses started at the first number and have recently increased to the second number , mainly for easy drawing of pins etc
250 Test E , now at 280mg
200 Primo E , now at 210mg
100 NPP , now at 140mg
3IU GH
Recently introduced 1mg Retatrutide 2x weekly
All supplied by @Raptor Labs

Raptor has also sent me a bunch of other goodies which we will be adding in as we get into cycle more, eg more BPC, TB500, orals for push last 4/6 weeks etc
Will throw these into the log along with some touchdown / gear porn pics in the weeks to come.

Current Stats
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Current Training
- Average 4x CrossFit Sessions a week
- 3x sessions at gym a week to complement and help me push growth, have incorporated a PPL split

Log updates including training sessions, food and photo updates will be posted to this log from today moving forward.

Cheers

@the_alcatraz FYI, this will be my new ongoing log from now on, can you give it the approved log flare and let me know if any issues , will keep posts unique compared to over on Evo etc as discussed
Click to expand...
@Rogue888 Excellent job on this, man. curious to see how you get on with that reta. heard some good things so far
 
Rogue888 said:
Training Log Update - End Of Week 5 Update

Week 5 Cycle
280mg Test E
210mg Primo
140mg NPP
3IU GH before bed
1mg Reta 2x Weekly
All supplied from @Raptor Labs 🐐

Cut Finish Weight: 89kg
Today Weight: 96.5kg
Current 4wk Average: 94.6kg
Calories: 3500

Training this week;

Saturday
CrossFit Partner Workout
For time:
6 Rope Climbs
50 Row Calories
50 Wall Balls, 20lb 10ft
Run, 1000 m
50 Wall Balls, 20lb, 10ft
50 Bike Erg Calories
6 Rope Climbs

Gym - Legs

Leg Extension (Machine)
Resistance x Reps
Set 1: 3 x 15
Set 2: 4 x 15
Set 3: 5 x 15
Set 4: 6 x 18

Seated Leg Curl (Machine)
Resistance x Reps
Set 1: 6 x 15
Set 2: 7 x 15
Set 3: 7 x 15
Set 4: 8 x 15

Squat (Barbell)
Set 1: 120 kg x 4
Set 2: 130 kg x 4
Set 3: 140 kg x 4
Set 4: 150 kg x 3

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 6
Set 3: 90 kg x 4
Set 4: 100 kg x 4

Seated Calf Raise
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 60 kg x 20
Set 4: 70 kg x 20

Compression Boots
Set 1: 15min 0s

Sunday
Rest Day

Monday
CrossFit
15 minutes to establish
1RM Back Squat
Hit 162.5kg , up 2.5kg from previous PB

Gym - Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 80 kg x 8
Set 3: 85 kg x 8
Set 4: 90 kg x 6

Overhead Strict Press (Barbell)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 11 x 15
Set 3: 13 x 13

Triceps Pushdown
Straight Bar
Set 1: 59.1 kg x 12
Set 2: 68.2 kg x 9
Set 3: 68.2 kg x 9

Triceps Extension (Cable)
Overhead , Rope Attachment
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 10
Set 3: 40.9 kg x 12

Low Cable Fly Crossovers
Weight is x2 (each side)
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12
Click to expand...
@Rogue888 yes sir! Great work man. Nice pics also
 
Rogue888 said:
Hi All

Starting a new log here on EF which will be consistent with my new log over on Evo as well. Main reason for new log is we’ve got new goals and partnered up with a new lab now for this next phase.

Pumped to announce have partnered up with the team at @Raptor Labs !
Link to previous log for reference:
Rogue888

Approved Log Thread 'Testosterone Masterone HGH BPC157 Retatrutide cycle Log'

Hi All

New to EF but have been logging on Evo for a while and recently had the opportunity to come over to here and run a log.

You can see my transformation in more detail over on my old Evo log here: https://www.evolutionary.org/forums/threads/rogue888-aussie-crossfitter-log-2024.101663/

To briefly summarise, have now lost 34kg over the last 12 months and really turned my life around. Currently towards the end of a quick cutting phase and then looking forward to some solid growth in 2025.

I still have oils from my current Evo supplier to use up next cycle, so for now this Raptor...
  • Like

Current Cycle - Currently in Week 5 of a 14-16 week planned run.
Doses started at the first number and have recently increased to the second number , mainly for easy drawing of pins etc
250 Test E , now at 280mg
200 Primo E , now at 210mg
100 NPP , now at 140mg
3IU GH
Recently introduced 1mg Retatrutide 2x weekly
All supplied by @Raptor Labs

Raptor has also sent me a bunch of other goodies which we will be adding in as we get into cycle more, eg more BPC, TB500, orals for push last 4/6 weeks etc
Will throw these into the log along with some touchdown / gear porn pics in the weeks to come.

Current Stats
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500

Current Training
- Average 4x CrossFit Sessions a week
- 3x sessions at gym a week to complement and help me push growth, have incorporated a PPL split

Log updates including training sessions, food and photo updates will be posted to this log from today moving forward.

Cheers

@the_alcatraz FYI, this will be my new ongoing log from now on, can you give it the approved log flare and let me know if any issues , will keep posts unique compared to over on Evo etc as discussed
Click to expand...
Nice seeing you over here and continuing the log 💪
 
Training Log Update - Start Of Week 6 Update

Week 6 Cycle
280mg Test E
210mg Primo
140mg NPP
3IU GH before bed
1mg Reta 2x Weekly
All supplied from @Raptor Labs 🐐

End of this weeks marks 6 weeks and will be time to get some bloods to see how everything is looking overall , hoping to run this push for 14/16 weeks this time.
@Raptor Labs has been generous enough to load me up with another cycle worth of BPC/TB500. I’ve been using these on a 8 week on / 8 week off with great successs. Finding while on, no little niggles or injuries , and recovery tends to be easier and quicker. Due to hop back on for another 8 weeks, most likely start week in week 7.

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.0kg
Calories: 3500

Training this week;

Monday - CrossFit
Strength
For Load
15 minutes to establish
1RM Back Squat
New PB, 162.5kg

Monday - Gym, Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 80 kg x 8
Set 3: 85 kg x 8
Set 4: 90 kg x 6

Overhead Press (Barbell)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 11 x 15
Set 3: 13 x 13

Triceps Pushdown
Straight bar
Set 1: 59.1 kg x 12
Set 2: 68.2 kg x 9
Set 3: 68.2 kg x 9

Triceps Extension (Cable)
Overhead with rope attachment
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 10
Set 3: 40.9 kg x 12

Low Cable Fly Crossovers
Weight is per side x2
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Tuesday - Gym, Pull
Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 8 x 12
Set 2: 10 x 12
Set 3: 12 x 12

Lat Pulldown (Cable)
Mag Attachment
Set 1: 40.9 kg x 12
Set 2: 54.5 kg x 12
Set 3: 59.1 kg x 12
Set 4: 63.6 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 50 kg x 12
Set 2: 59.1 kg x 12
Set 3: 63.6 kg x 12
Set 4: 68.2 kg x 8

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12

Wednesday - Gym, Push
(Giving legs a rest after PB testing)
Bench Press (Barbell)
Set 1: 70 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 90 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 12 x 12
Set 2: 13 x 12
Set 3: 14 x 10

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 12
Set 2: 68.2 kg x 9
Set 3: 72.7 kg x 8

Triceps Extension (Cable)
Overhead, Rope
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 9
Set 3: 40.9 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 10
Set 2: 35 kg x 7
Set 3: 35 kg x 7
Set 4: 37.5 kg x 5

Seated Shoulder Press (Machine)
Resistance x Reps
Set 1: 8 x 10
Set 2: 11 x 6
Set 3: 12 x 6
Set 4: 14 x 5
Set 5: 15 x 4
 

Attachments

  • IMG_3196.webp
    IMG_3196.webp
    84.7 KB · Views: 140
  • IMG_3197.webp
    IMG_3197.webp
    90.6 KB · Views: 122
Rogue888 said:
Training Log Update - Start Of Week 6 Update

Week 6 Cycle
280mg Test E
210mg Primo
140mg NPP
3IU GH before bed
1mg Reta 2x Weekly
All supplied from @Raptor Labs 🐐

End of this weeks marks 6 weeks and will be time to get some bloods to see how everything is looking overall , hoping to run this push for 14/16 weeks this time.
@Raptor Labs has been generous enough to load me up with another cycle worth of BPC/TB500. I’ve been using these on a 8 week on / 8 week off with great successs. Finding while on, no little niggles or injuries , and recovery tends to be easier and quicker. Due to hop back on for another 8 weeks, most likely start week in week 7.

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.0kg
Calories: 3500

Training this week;

Monday - CrossFit
Strength
For Load
15 minutes to establish
1RM Back Squat
New PB, 162.5kg

Monday - Gym, Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 80 kg x 8
Set 3: 85 kg x 8
Set 4: 90 kg x 6

Overhead Press (Barbell)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 11 x 15
Set 3: 13 x 13

Triceps Pushdown
Straight bar
Set 1: 59.1 kg x 12
Set 2: 68.2 kg x 9
Set 3: 68.2 kg x 9

Triceps Extension (Cable)
Overhead with rope attachment
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 10
Set 3: 40.9 kg x 12

Low Cable Fly Crossovers
Weight is per side x2
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Tuesday - Gym, Pull
Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 8 x 12
Set 2: 10 x 12
Set 3: 12 x 12

Lat Pulldown (Cable)
Mag Attachment
Set 1: 40.9 kg x 12
Set 2: 54.5 kg x 12
Set 3: 59.1 kg x 12
Set 4: 63.6 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 50 kg x 12
Set 2: 59.1 kg x 12
Set 3: 63.6 kg x 12
Set 4: 68.2 kg x 8

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12

Wednesday - Gym, Push
(Giving legs a rest after PB testing)
Bench Press (Barbell)
Set 1: 70 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 90 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 12 x 12
Set 2: 13 x 12
Set 3: 14 x 10

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 12
Set 2: 68.2 kg x 9
Set 3: 72.7 kg x 8

Triceps Extension (Cable)
Overhead, Rope
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 9
Set 3: 40.9 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 10
Set 2: 35 kg x 7
Set 3: 35 kg x 7
Set 4: 37.5 kg x 5

Seated Shoulder Press (Machine)
Resistance x Reps
Set 1: 8 x 10
Set 2: 11 x 6
Set 3: 12 x 6
Set 4: 14 x 5
Set 5: 15 x 4
Click to expand...
you're real lean int he pics bro @Rogue888 you have a tall frame
how much food and macros you putting down?
 
the_alcatraz said:
At your size the protien should be 300+ imo bro
Click to expand...
Thanks bro, I might adjust macros in a week or two as well. The weight has started to slow / stabilise so might be time to make some tweaks
 
Training Log Update - End Of Week 6

Week 6 Cycle
280 Test E
210 Primo E
140 NPP
3IU GH before bed
All from @Raptor Labs 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Thursday
Rest

Friday
CrossFit
Strength
20 minutes to establish
1RM Deadlift
Hit new PB of 190kg

Workout
3 rounds
AMRAP 2
15 V Sit-ups
10 Deadlifts, 102.5kg
max reps in remaining time Strict Pull-ups
Rest 2 mins between rounds

Saturday
Gym - Pull

Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 9 x 12
Set 2: 12 x 12
Set 3: 14 x 5

Lat Pulldown (Cable)
Mag Attachment
Set 1: 50 kg x 12
Set 2: 54.5 kg x 12
Set 3: 63.6 kg x 12
Set 4: 68.2 kg x 9
Set 5: 77.3 kg x 8

Seated Cable Row
Mag Attachment
Set 1: 63.6 kg x 12
Set 2: 68.2 kg x 9
Set 3: 72.7 kg x 8
Set 4: 77.3 kg x 8

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Sunday
Rest
 
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
 

Attachments

  • IMG_3278.webp
    IMG_3278.webp
    292.8 KB · Views: 136
Rogue888 said:
Training Log Update - End Of Week 6

Week 6 Cycle
280 Test E
210 Primo E
140 NPP
3IU GH before bed
All from @Raptor Labs 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Thursday
Rest

Friday
CrossFit
Strength
20 minutes to establish
1RM Deadlift
Hit new PB of 190kg

Workout
3 rounds
AMRAP 2
15 V Sit-ups
10 Deadlifts, 102.5kg
max reps in remaining time Strict Pull-ups
Rest 2 mins between rounds

Saturday
Gym - Pull

Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 9 x 12
Set 2: 12 x 12
Set 3: 14 x 5

Lat Pulldown (Cable)
Mag Attachment
Set 1: 50 kg x 12
Set 2: 54.5 kg x 12
Set 3: 63.6 kg x 12
Set 4: 68.2 kg x 9
Set 5: 77.3 kg x 8

Seated Cable Row
Mag Attachment
Set 1: 63.6 kg x 12
Set 2: 68.2 kg x 9
Set 3: 72.7 kg x 8
Set 4: 77.3 kg x 8

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Sunday
Rest
Click to expand...

Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
training deep bro i like the volume here
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
@Rogue888 An excellent job on this. That's some good training right there. Keep it up.
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
@Rogue888 Bro, the training looked pretty good. I like it just make sure you're increasing the red meat.
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
@Rogue888 bros. I like the different type of training you're doing. It's looking very solid and hardcore.
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
What do you mean by 'buy in'?
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
@Rogue888 you are killing it man! this is some hardcore iron training at its finest. proud of you!
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
@Rogue888 nice job on this training. You're kicking ass and taking names. Good job.
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
@Rogue888 Wow. You are an iron addict for sure. Nobody can stand in your way and you're gonna get it. Done. No matter what it takes. I love the 2 minute Rest.
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
Looking great brother
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
@Rogue888 looking hella lean bro1 solid volume work!
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
your absolutely killing it my bro
 
Rogue888 said:
Training Log Update - Start Of Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 and TB500 back into the mix this week for an 8 week cycle to assist with recovery. 250mcg BPC AM/PM every day, 2mg TB500 EOD.
1mg Reta 2x Weekly
All from @Raptor Labs 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500

Training
Monday
Gym - Bench Press Testing
Did a few sets before workout, managed a new 1RM of 105kg
And got 3x relatively easy reps at 100kg before that as well.

Hyrox Session
SUPERSET Of
10/8/6/4/2 each leg
Barbell Reverse Lunge 60kg
10/8/6/4/2 each arm
Dumbbell alt snatch 22.5kg

HYROX Workout
Workout 1
8 min time cap.
Buy in: 800m run
2 rounds of
15 up-downs
20 air squats
*in remaining time perform max meters on bike

2 minute rest

Workout 2
8 min time cap
Buy in: 800m run
2 rounds of
12 Barbell Front Squat 40kg
12 Barbell Push Press 40kg

2 minute rest

Workout 3
8 min time cap
Buy in: 800m run
2 rounds of
10 burpee to plate
15 wallballs
Click to expand...
@Rogue888 nice work man. Looking lean and vascular
 
I really love kaizen man
I use it every so often for upper body days definitely notice the extra gears man!!
 
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
 
Raptor Rep said:
Lovely update my brother, what is your goal weight; the reverse back to 98kg has gone so well.
Click to expand...
Thank you brother
Somewhere around 100-105kg be the mark I reckon. Completely different composition now vs my old lifestyle 😀
 
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
new peptide stack hows that going for your injuries bro?

i like you volume
 
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
@Rogue888
Looks really nice, man. You got some good training under your belt, that CrossFit training is no joke at all. I've been in those places before it is not easy.
 
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
@Rogue888 Bro, looking good on this. I like the different exercises you're doing. Pushing it. Good. I like the jerk routine as well.
 
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
@Rogue888 Bros. This is how it's done for sure. You mix in the weight training and the CrossFit, that's some good cardio and some good overall strength training as the same time.
 
the_alcatraz said:
new peptide stack hows that going for your injuries bro?

i like you volume
Click to expand...
Yeah good bro, I’ve done a similair stack in the past too and found it helped with general recovery etc when the volume of training is high like it is now while I’m pushing

Still need to prioritise sleep and food of course for recovery , but firmly believe the peptide stack helps as well. @Raptor Rep peptides have all been great quality too and work as expected 🔥
 
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
@Rogue888 If you are looking fantastic, my man keep up the good work. This is a great training session.

Can you get some pictures of the CrossFit stuff you're doing?
 
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
@Rogue888 you won't go wrong with this amazing setup.

the weight training session is on point.

crossfit is a great thing for sure. build up some nice endurance
 
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
@Rogue888
EF love your way.

This is some hardcore, iron training. I got a lot of respect for what you're doing, keep up the good work.
 
Rogue888 said:
Yeah good bro, I’ve done a similair stack in the past too and found it helped with general recovery etc when the volume of training is high like it is now while I’m pushing

Still need to prioritise sleep and food of course for recovery , but firmly believe the peptide stack helps as well. @Raptor Rep peptides have all been great quality too and work as expected 🔥
Click to expand...
Sleep is key really bro i have that issue too
 
Training Log Update - End Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.5kg
Current 4wk Average: 97kg
Calories: 3500

Training,
Friday
Hyrox
Strength Endurance
Every 4:00 x 5 Sets
16 dual dumbbell farmers carry walking lunge 2x 22.5kg
10 broad jumps
1 min wall sit

CrossFit
Weightlifting
For Load
EMOM 10
3 Hang Power Snatches
Worked up to max sets 57.5kg

Workout
Complete as many rounds as possible in 10 mins of:
5 Strict Handstand Push-ups
10 Alternating Dumbbell Snatches,22.5kg
10 Box Jump Overs, 24in

Saturday
Gym, Pull

Lat Pulldown (Cable)
Mag Attachment
Set 1: 59.1 kg x 12
Set 2: 63.6 kg x 12
Set 3: 68.2 kg x 9
Set 4: 68.2 kg x 10

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 10
Set 3: 77.3 kg x 10
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 15 kg x 8

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8

Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 10 x 12
Set 2: 13 x 6
Set 3: 12 x 8
 

Attachments

  • IMG_3401.webp
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    1.3 MB · Views: 185
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
Everyone is on reta now its crazy makes me want to try it lol.
 
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
@Rogue888 sick work bro putting in serious work!
 
Rogue888 said:
Training Log Update - Mid Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98kg
Current 4wk Average: 96kg
Calories: 3500

Training
Tuesday
Hyrox
Strength
5 Sets
3 Barbell Back Squat - 3 seconds decent,
1 second ascent @80% of your 3rm - 100kg sets
SUPERSET with
10 secs assault bike sprint
1 min rest between sets

Workout
For Time
5-10-15-20-15-10-5
Calorie Ski or Bike
Reps Walking Lunge - no weight
Calorie Row
Single Dumbbell Hang Clean & Press

Wednesday
Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 4
Set 4: 90 kg x 4

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 15 x 12

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 10

Bench Press (Dumbbell)
Set 1: 30 kg x 8
Set 2: 37.5 kg x 7
Set 3: 37.5 kg x 8
Set 4: 37.5 kg x 8

CrossFit
Weightlifting
EMOM 10
1 Push Jerk + 1 Split Jerk @65%+ of 1RM Push Jerk, completed at 50kg

Thursday
CrossFit
Strength + Plyometric
Every 1:30 x 10 Sets
3 Deadlifts @ 100kg
5 High Box Jumps, 30inch

Workout
Every 4 mins x 3 Rounds
Row, 300m
25 Russian Kettlebell Swings, 24kg
25 AbMat Sit-ups
Click to expand...
@Rogue888 quality update big guy. Keep em coming
 
Rogue888 said:
Training Log Update - End Week 7

Week 7 Cycle
Oils
280 Test E
210 Primo E
140 NPP
3IU GH
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Mondays Thursdays)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.5kg
Current 4wk Average: 97kg
Calories: 3500

Training,
Friday
Hyrox
Strength Endurance
Every 4:00 x 5 Sets
16 dual dumbbell farmers carry walking lunge 2x 22.5kg
10 broad jumps
1 min wall sit

CrossFit
Weightlifting
For Load
EMOM 10
3 Hang Power Snatches
Worked up to max sets 57.5kg

Workout
Complete as many rounds as possible in 10 mins of:
5 Strict Handstand Push-ups
10 Alternating Dumbbell Snatches,22.5kg
10 Box Jump Overs, 24in

Saturday
Gym, Pull

Lat Pulldown (Cable)
Mag Attachment
Set 1: 59.1 kg x 12
Set 2: 63.6 kg x 12
Set 3: 68.2 kg x 9
Set 4: 68.2 kg x 10

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 10
Set 3: 77.3 kg x 10
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 15 kg x 8

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8

Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 10 x 12
Set 2: 13 x 6
Set 3: 12 x 8
Click to expand...
@Rogue888 Keep killing it brother.........
 
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
 

Attachments

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  • IMG_3467.webp
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    887.9 KB · Views: 137
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
HUGE squat bro! getting up to 140kgs you growing hard
 
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
@Rogue888 Great job on the leg routine. Picture looks fantastic. Nice and deep. That's the way it should be done.
 
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
@Rogue888 Bro, you won't go wrong with this workout. I like the squats and I like the tricep extension looking really sweet.
 
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
@Rogue888 Bros. This is some iron Championship training at its finest. Very impressive. You keeping up with the best
 
abolone said:
ATG squats nice!!
Hows thay leg recovery work, did you like it I really want to try it myself 🥳
Click to expand...

SteveMobsterG said:
How much of a difference do those recovery sleeves make?
Click to expand...

I rate them a lot , especially after heavy working sets of squats. Legs aren’t as sore the next day, and to be honest it’s a nice way to finish leg day for 15-20 mins relaxing
 
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
@Rogue888 You are looking fantastic on this. I like the different workouts, you're doing. Wednesday session looks to be on point.
 
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
@Rogue888 you are looking great on this. the EF family appreciates your consistency and your hard work. this is some solid training!
 
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
@Rogue888 Nice job. Going asss to Grass. That's the way squats should be.
I'm proud of you. Keep up the good work.
 
Rogue888 said:
I rate them a lot , especially after heavy working sets of squats. Legs aren’t as sore the next day, and to be honest it’s a nice way to finish leg day for 15-20 mins relaxing
Click to expand...
I must try someday dude
 
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
@Rogue888 awesome work! Thos normatechs are a great add to your recovery!
 
Rogue888 said:
@the_alcatraz any chance can move my log to the Aussie section with all the other boys logs ?
Click to expand...
☑️ Should we have all Aussie logs in one spot perhaps? Or all log in one spot

It’s a tad confusing with both sections now to navigate and find them > thoughts about this to @TeeGee @the_alcatraz
 
Training Log Update - Mid Week 8

Week 8 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.6kg
Current 4wk Average: 97.4kg
Calories: 3500

Training,

Thursday
CrossFit
Weightlifting
Every 1:30 x 10 Sets
1 Snatch Pull + 1 Low Hang Power Snatch + 1 Hang Squat Snatch
Completed at 50kg

Workout
As many reps as possible in 7 mins of:
3 Overhead Squats, 52.5kg
3 Pull-ups
6 Overhead Squats, 52.5kg
6 Pull-ups
9 Overhead Squats, 52.5kg
9 Pull-ups
12 Overhead Squats, 52.5kg
12 Pull-ups

Gym, Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 59.1 kg x 12
Set 2: 63.6 kg x 12
Set 3: 72.7 kg x 8
Set 4: 72.7 kg x 8
Set 5: 77.3 kg x 8

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 63.6 kg x 10
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 10x 12
Set 2: 11x 12
Set 3: 11x 10

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10
Set 4: 25 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.8 kg x 8
Set 3: 15 kg x 8
Friday
CrossFit
Strength
Every 2:00
7 Bench Press at 70% 1RM 75kg
5 Bench Press at 75% 1RM 80kg
3 Bench Press at 80% 1RM 85kg
5 Bench Press at 75% 1RM 80kg
7 Bench Press at 70% 1RM 75kg
 
Some updated photos, food,cycle and training all going really well and happy with the progress

Plenty of meal prep too keeping me fuelled
 

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Rogue888 said:
@the_alcatraz any chance can move my log to the Aussie section with all the other boys logs ?
Click to expand...
Moved bro @Rogue888
Rogue888 said:
Training Log Update - Mid Week 8

Week 8 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.6kg
Current 4wk Average: 97.4kg
Calories: 3500

Training,

Thursday
CrossFit
Weightlifting
Every 1:30 x 10 Sets
1 Snatch Pull + 1 Low Hang Power Snatch + 1 Hang Squat Snatch
Completed at 50kg

Workout
As many reps as possible in 7 mins of:
3 Overhead Squats, 52.5kg
3 Pull-ups
6 Overhead Squats, 52.5kg
6 Pull-ups
9 Overhead Squats, 52.5kg
9 Pull-ups
12 Overhead Squats, 52.5kg
12 Pull-ups

Gym, Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 59.1 kg x 12
Set 2: 63.6 kg x 12
Set 3: 72.7 kg x 8
Set 4: 72.7 kg x 8
Set 5: 77.3 kg x 8

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 63.6 kg x 10
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 10x 12
Set 2: 11x 12
Set 3: 11x 10

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10
Set 4: 25 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.8 kg x 8
Set 3: 15 kg x 8
Friday
CrossFit
Strength
Every 2:00
7 Bench Press at 70% 1RM 75kg
5 Bench Press at 75% 1RM 80kg
3 Bench Press at 80% 1RM 85kg
5 Bench Press at 75% 1RM 80kg
7 Bench Press at 70% 1RM 75kg
Click to expand...
you’re making hella good gains with little gear bro high bench is helping
 
Rogue888 said:
Some updated photos, food,cycle and training all going really well and happy with the progress

Plenty of meal prep too keeping me fuelled
Click to expand...
@Rogue888 good job bro....lots of meal prep is amazing...........
 
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
Excellent work on this 💪
 
Rogue888 said:
Training Log Update - Start Week 8

Evening brothers

Adjustment to oils this week, got bloodwork back and @Raptor Labs @Raptor Rep Primobolan has been doing it’s job very well, dropped my e2 down to 102pmol/L, normally have it sitting 150-175, so have tweaked doses now to bring up e2 for the last 6 weeks of this cycle. Will get follow up bloods to see how new ratios are working with e2

Week 8 Cycle
Oils
280 Test E > now at 375mg
210 Primo E > keeping at 210mg
140 NPP > now at 190mg
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.5kg
Calories: 3500

Training,

Monday
Crossfit
Strength
EMOM 10
3 Back Squats
@65-70% of 1RM
Completed at 110kg

Workout
Every 1 min for 12 mins, alternating between:
10 Dumbbell Box Step-ups, 2x22.5kg, 20 in
15 Toes-to-bar
10 Kettlebell Goblet Squats, 24kg
50 Double Unders

Tuesday
Crossfit
Workout
3 rounds for time of:
500m Row / 500m Ski / 1000m Bike
21 Burpees
Run, 400 m

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 80 kg x 8
Set 3: 90 kg x 4
Set 4: 90 kg x 4
Set 5: 100 kg x 1
Set 6: 100 kg x 1
Set 7: 100 kg x 1
Set 8: 105 kg x 1
Set 9: 110 kg x 1

Low Cable Fly Crossovers
Set 1: 18.2 kg x 13
Set 2: 22.7 kg x 10
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 7
Set 3: 50 kg x 7
Set 4: 60 kg x 3
Set 5: 60 kg x 3
Set 6: 60 kg x 3

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 14 x 12
Set 2: 14 x 12
Set 3: 15 x 11

Triceps Extension (Dumbbell)
Set 1: 15 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 10

Wednesday
Gym, Quick legs session and recovery

Back Squat (Barbell)
Set 1: 100 kg x 6
Set 2: 120 kg x 5
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 30min 0s
Click to expand...
@Rogue888 nice recovery pic man. Always great
 
Training Log Update - End Week 8

Week 8 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.6kg
Calories: 3500, looking to bump this up another 200-300 from Week 10-14

Training,

Saturday
CrossFit
Partner Workout
AMRAP - As Many Rounds As Possible
400m Run (together)
4-8-12-16-20 etc.
Synchro Dumbbell Snatches, 22.5kg
Lateral Dumbbell Burpees (shared)

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 90 kg x 5
Set 3: 100 kg x 2
Set 4: 100 kg x 3
Set 5: 100 kg x 3
Set 6: 100 kg x 3

Low Cable Fly Crossovers
Set 1: 18.2 kg x 15
Set 2: 18.2 kg x 15
Set 3: 18.2 kg x 15

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 14 x 12
Set 4: 15 x 12

Triceps Extension (Cable)
Overhead, Rope Attachment
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 10
 
Rogue888 said:
Training Log Update - End Week 8

Week 8 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐
Cycle Support Add Ons
Kaizen, SLU and 5AMINO1MQ from @driven-Nutrition also to support overall health, running;
Kaizen 1ml per day
5AMINO1 MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses

Cut Finish Weight: 89kg
Today Weight: 98.7kg
Current 4wk Average: 97.6kg
Calories: 3500, looking to bump this up another 200-300 from Week 10-14

Training,

Saturday
CrossFit
Partner Workout
AMRAP - As Many Rounds As Possible
400m Run (together)
4-8-12-16-20 etc.
Synchro Dumbbell Snatches, 22.5kg
Lateral Dumbbell Burpees (shared)

Gym, Push
Bench Press (Barbell)
Set 1: 80 kg x 5
Set 2: 90 kg x 5
Set 3: 100 kg x 2
Set 4: 100 kg x 3
Set 5: 100 kg x 3
Set 6: 100 kg x 3

Low Cable Fly Crossovers
Set 1: 18.2 kg x 15
Set 2: 18.2 kg x 15
Set 3: 18.2 kg x 15

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 13 x 12
Set 3: 14 x 12
Set 4: 15 x 12

Triceps Extension (Cable)
Overhead, Rope Attachment
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 10
Click to expand...
big cycle and training ARM PUMP!
 
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
 
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