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Training Log Update - Week 11
Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep
Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800
Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb)
Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg
Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight
Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups
Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1
Thursday
Rest Day
Friday
Workout
Every 1 min for 15 mins, alternating between:
Saturday
- 15/11 Echo Bike Calories
- 2 Squat Clean & Jerks @ 55kg
- Rest 1 min
Rest Day
Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3
Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12
Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5
Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8
Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
overhead press, triceps extension, and triceps pushdown
bench press is strong with the training
i love this keep it up!
@Rogue888
