Approved Log 2026 Testosterone Cycle and Training Log

[thimble]

Training update!

Sponsored by none other than @NORVEXpharma

Tuesday - Lower 1

Copenhagen Planks:

Set 1 - L 30s/R 25s
Set 2 - L 18s/R 15s
Set 3 - L 10s/R 13s

Low Bar Squats:

Set 1 - 225kg x 8
Set 2-3 - 190 x 10

Top set still a little sloppy, so only a wee jump next week

Lying Hamstring Curl:

Set 1-2 - 66kg x 8
Set 3 - 66kg x 5

Leg Extensions:

Set 1-2 - 154kg x 10

Calf Press:

Set 1- 290kg x 10
Set 2 - 290kg x 9
Set 3 - 290kg x 9

Hip Adduction:

Set 1-3 - 68kg x 15

I'll keep an eye on how I'm feeling in the next few weeks to see if this impacts my back at all

15 mins 120-130bpm cardio

Thursday - Upper 1

Bench Press:

Set 1 - 140kg x 8 (all comp paused)
Set 2 - 130kg x 10 (all comp paused)
Set 3 - 130kg x 8 (all comp paused)

Upon discussion with my coach, single arm lat pulldowns will be done AFTER bench. Seeing as I'm doing some capacity of warm up for shoulders before jumping on a bench, there's no need to be doing lat pulldowns prior

Single Arm D Handle Pulldown:

Set 1 - 75kg x 6
Set 2 - 65kg x 8
Set 3 - 65kg x 7

Barbell Bent Over Row:

Set 1-3 - 110kg x 8

D Handle Lateral Raise:

Set 1 - 12kg x 10
Set 2 - 12kg x 10
Set 3 - 12kg x 10

Tricep Dips:

Set 1 - 45kg x 7
Set 2 - 45kg x 5

D Handle Cable Curls:

Set 1 - 16.25kg x 10

Right arm really not happy doing any sort of curl. Will need to discuss with my physio next week and get some physical therapy done too

15mins 120-130bpm cardio

 

[abolone]

Low Bar Squats:

Set 1 - 225kg x 8
Set 2-3 - 190 x 10

 

[thimble]

Last weekend's training

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 112.9kg
Sleep - 6hrs30mins
Steps - 7157
BP - 128/68
RHR - 68
FBG - 4.7mmol/L
Macros - 248P, 410C, 82F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Deadlift:

Set 1 - 230kg x 5
Set 2 - 240kg x 5
Set 3 - 250kg x 5

Not sure if I mentioned but my left thumbnail has come off fully from when I accidentally hit my thumb with a hammer. I'd been using straps the past couple weeks and have this week accepted the fact that I may need to pull hook grip with tape on my left thumb to make do so I did exactly that this week. Safe to say no interference!

B Stance Dumbbell RDL:

Set 1-3 - 57.5kg x 8

Didn't last long until I moved this post deadlifts but I'm warmed up and prepared to deadlift by the time I'm done warming up, so I figure these will still help even in the grand scheme of things even if done post deadlifts

Bulgarian Split Squat:

Set 1-3 - 170kg x 6

Glute Ham Raise:

Set 1 - Bodyweight + 5kg x 6
Set 2 - Bodyweight + 5kg x 5
Set 3 - Bodyweight + 5kg x 4

Calf Press:

Set 1 - 290kg x 10
Set 2 - 290kg x 8
Set 3 - 290kg x 7

Copenhagen Planks:

Set 1 - 21s L/ 20s R
Set 2 - 20s L/ 20s R
Set 3 - 19s L/18s R

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 130kg x 10
Set 2 - 130kg x 9
Set 3 - 130kg x 8

Really finding a groove on bench again, feels good!

Iso Lateral Row/Pec Deck Machine:

Set 1- 175kg x 6/115kg x 14
Set 2 - 175kg x 5/120kg x 10
Set 3 - 175kg x 4/120kg x 10

So the gym pin doesn't fit and nor do any other pins

Rope Push down/Unilateral Dumbbell Preacher Curl

Set 1 - 60kg x 8/6.25kg x 8
Set 2 - 60kg x 6/8.75kg x 8
Set 3 - 60kg x 4/11.25kg x 8

Bicep felt cooperative doing this movement, the brachialis is the real culprit in this discomfort in feeling

15min 120-130bpm cardio

 

[the_alcatraz]

Last weekend's training

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 112.9kg
Sleep - 6hrs30mins
Steps - 7157
BP - 128/68
RHR - 68
FBG - 4.7mmol/L
Macros - 248P, 410C, 82F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Deadlift:

Set 1 - 230kg x 5
Set 2 - 240kg x 5
Set 3 - 250kg x 5

Not sure if I mentioned but my left thumbnail has come off fully from when I accidentally hit my thumb with a hammer. I'd been using straps the past couple weeks and have this week accepted the fact that I may need to pull hook grip with tape on my left thumb to make do so I did exactly that this week. Safe to say no interference!

B Stance Dumbbell RDL:

Set 1-3 - 57.5kg x 8

Didn't last long until I moved this post deadlifts but I'm warmed up and prepared to deadlift by the time I'm done warming up, so I figure these will still help even in the grand scheme of things even if done post deadlifts

Bulgarian Split Squat:

Set 1-3 - 170kg x 6

Glute Ham Raise:

Set 1 - Bodyweight + 5kg x 6
Set 2 - Bodyweight + 5kg x 5
Set 3 - Bodyweight + 5kg x 4

Calf Press:

Set 1 - 290kg x 10
Set 2 - 290kg x 8
Set 3 - 290kg x 7

Copenhagen Planks:

Set 1 - 21s L/ 20s R
Set 2 - 20s L/ 20s R
Set 3 - 19s L/18s R

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 130kg x 10
Set 2 - 130kg x 9
Set 3 - 130kg x 8

Really finding a groove on bench again, feels good!

Iso Lateral Row/Pec Deck Machine:

Set 1- 175kg x 6/115kg x 14
Set 2 - 175kg x 5/120kg x 10
Set 3 - 175kg x 4/120kg x 10

So the gym pin doesn't fit and nor do any other pins

Rope Push down/Unilateral Dumbbell Preacher Curl

Set 1 - 60kg x 8/6.25kg x 8
Set 2 - 60kg x 6/8.75kg x 8
Set 3 - 60kg x 4/11.25kg x 8

Bicep felt cooperative doing this movement, the brachialis is the real culprit in this discomfort in feeling

15min 120-130bpm cardioView attachment 186414

the 250 dead right there legend?

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[Grumpy1]

Nice strong session

 

[BSS]

Last weekend's training

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 112.9kg
Sleep - 6hrs30mins
Steps - 7157
BP - 128/68
RHR - 68
FBG - 4.7mmol/L
Macros - 248P, 410C, 82F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Deadlift:

Set 1 - 230kg x 5
Set 2 - 240kg x 5
Set 3 - 250kg x 5

Not sure if I mentioned but my left thumbnail has come off fully from when I accidentally hit my thumb with a hammer. I'd been using straps the past couple weeks and have this week accepted the fact that I may need to pull hook grip with tape on my left thumb to make do so I did exactly that this week. Safe to say no interference!

B Stance Dumbbell RDL:

Set 1-3 - 57.5kg x 8

Didn't last long until I moved this post deadlifts but I'm warmed up and prepared to deadlift by the time I'm done warming up, so I figure these will still help even in the grand scheme of things even if done post deadlifts

Bulgarian Split Squat:

Set 1-3 - 170kg x 6

Glute Ham Raise:

Set 1 - Bodyweight + 5kg x 6
Set 2 - Bodyweight + 5kg x 5
Set 3 - Bodyweight + 5kg x 4

Calf Press:

Set 1 - 290kg x 10
Set 2 - 290kg x 8
Set 3 - 290kg x 7

Copenhagen Planks:

Set 1 - 21s L/ 20s R
Set 2 - 20s L/ 20s R
Set 3 - 19s L/18s R

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 130kg x 10
Set 2 - 130kg x 9
Set 3 - 130kg x 8

Really finding a groove on bench again, feels good!

Iso Lateral Row/Pec Deck Machine:

Set 1- 175kg x 6/115kg x 14
Set 2 - 175kg x 5/120kg x 10
Set 3 - 175kg x 4/120kg x 10

So the gym pin doesn't fit and nor do any other pins

Rope Push down/Unilateral Dumbbell Preacher Curl

Set 1 - 60kg x 8/6.25kg x 8
Set 2 - 60kg x 6/8.75kg x 8
Set 3 - 60kg x 4/11.25kg x 8

Bicep felt cooperative doing this movement, the brachialis is the real culprit in this discomfort in feeling

15min 120-130bpm cardioView attachment 186414

Everything on that panel looks well managed at 112.9kg, the six and a half hours of sleep is the one number I would be chasing up first.

 

[ChewedSleek]

Is that dead thumb nail still giving you grief, bro?

 

[thimble]

the 250 dead right there legend?

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

Yeah bro, I reckon I could have hit that for a set of 12 that session

Nice strong session

Thanks brother, feels good to feel good

Everything on that panel looks well managed at 112.9kg, the six and a half hours of sleep is the one number I would be chasing up first.

That's exactly the number I'm looking to improve bro. The amount and quality of sleep I get has always been a bottleneck for me

Is that dead thumb nail still giving you grief, bro?

The thumbnail has fallen off about a month ago now, but not having the thumbnail there as armour to stop it from getting squashed hook gripping is something I didn't think would be an issue

 

[abolone]

Still not feeling the greatest in that right bicep tendon area. Treading cautiously but also investigating what hurts and what doesn't to narrow down the problem

Have you thought of using Chinese research chemicals?

 

[ChewedSleek]

Yeah bro, I reckon I could have hit that for a set of 12 that session

Thanks brother, feels good to feel good

That's exactly the number I'm looking to improve bro. The amount and quality of sleep I get has always been a bottleneck for me

The thumbnail has fallen off about a month ago now, but not having the thumbnail there as armour to stop it from getting squashed hook gripping is something I didn't think would be an issue

I took the tip of my finger off with a circ saw a few weeks back. GHKCU serum from @Driven Nutrition helped heal it up pretty damn quickly!

 

[thimble]

I took the tip of my finger off with a circ saw a few weeks back. GHKCU serum from @Driven Nutrition helped heal it up pretty damn quickly!

I'll have to hit them up, thanks for the suggestion bro!

 

[ChewedSleek]

I'll have to hit them up, thanks for the suggestion bro!

Anytime, bro

 

[abolone]

Last weekend's training

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 112.9kg
Sleep - 6hrs30mins
Steps - 7157
BP - 128/68
RHR - 68
FBG - 4.7mmol/L
Macros - 248P, 410C, 82F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Deadlift:

Set 1 - 230kg x 5
Set 2 - 240kg x 5
Set 3 - 250kg x 5

Not sure if I mentioned but my left thumbnail has come off fully from when I accidentally hit my thumb with a hammer. I'd been using straps the past couple weeks and have this week accepted the fact that I may need to pull hook grip with tape on my left thumb to make do so I did exactly that this week. Safe to say no interference!

B Stance Dumbbell RDL:

Set 1-3 - 57.5kg x 8

Didn't last long until I moved this post deadlifts but I'm warmed up and prepared to deadlift by the time I'm done warming up, so I figure these will still help even in the grand scheme of things even if done post deadlifts

Bulgarian Split Squat:

Set 1-3 - 170kg x 6

Glute Ham Raise:

Set 1 - Bodyweight + 5kg x 6
Set 2 - Bodyweight + 5kg x 5
Set 3 - Bodyweight + 5kg x 4

Calf Press:

Set 1 - 290kg x 10
Set 2 - 290kg x 8
Set 3 - 290kg x 7

Copenhagen Planks:

Set 1 - 21s L/ 20s R
Set 2 - 20s L/ 20s R
Set 3 - 19s L/18s R

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 130kg x 10
Set 2 - 130kg x 9
Set 3 - 130kg x 8

Really finding a groove on bench again, feels good!

Iso Lateral Row/Pec Deck Machine:

Set 1- 175kg x 6/115kg x 14
Set 2 - 175kg x 5/120kg x 10
Set 3 - 175kg x 4/120kg x 10

So the gym pin doesn't fit and nor do any other pins

Rope Push down/Unilateral Dumbbell Preacher Curl

Set 1 - 60kg x 8/6.25kg x 8
Set 2 - 60kg x 6/8.75kg x 8
Set 3 - 60kg x 4/11.25kg x 8

Bicep felt cooperative doing this movement, the brachialis is the real culprit in this discomfort in feeling

15min 120-130bpm cardioView attachment 186414

Put some weight on the bar, coach

 

[thimble]

Put some weight on the bar, coach

Slowly slowly

 

[thimble]

Training update from the week just passed

Sponsored by the one and only @NORVEXpharma

Tuesday - Lower 1

Copenhagen Planks:

Set 1 - L 25s/R 22s
Set 2 - L 15s/R 18s
Set 3 - L 14s/R 11s

Low Bar Squats:

Set 1 - 230kg x 8
Set 2-3 - 195 x 10

Had a breakthrough with bracing this week during my backoffs

Lying Hamstring Curl:

Set 1-2 - 66kg x 8
Set 3 - 66kg x 7

Leg Extensions:

Set 1-2 - 154kg x 10

Calf Press:

Set 1-3 - 300kg x 8

Someone had 300kg on the leg press and I wasn't going to swap plates over to make it 290 so 300 it is

Hip Adduction:

Set 1-3 - 68kg x 15

This may be the last week I do these for the remainder of prep

15 mins 120-130bpm cardio

Thursday - Upper 1

Bench Press:

Set 1 - 145kg x 8 (all comp paused)
Set 2 - 132.5kg x 10 (all comp paused)
Set 3 - 132.5kg x 8 (all comp paused)

Bench really clicking this week, feeling super tight and powerful. Partially due to the reintroduction of mast but also taking a half a second more time between reps to make sure I have enough air and I'm driving my legs correctly

Single Arm D Handle Pulldown:

Set 1 - 77kg x 6
Set 2 - 68kg x 8
Set 3 - 68kg x 7

Barbell Bent Over Row:

Set 1-3 - 115kg x 8

A little tender doing these, I'll keep trying to see if I can push these without putting my body at risk

D Handle Lateral Raise:

Set 1 - 12.5kg x 8
Set 2 - 12.5kg x 7
Set 3 - 12.5kg x 7

Tricep Dip Machine:

Set 1 - 280kg x 8
Set 2 - 280kg x 7

Don't be fooled, this machine is super easy to load so this sounds way more impressive than what it is

Unilateral Dumbbell Preacher Curl:

Set 1 - 12.5kg x 10

Definitely no structural issues with the right arm, just a minor strain that occured during single arm lat pulldown. I'll begin to slowly load these again seeing as it's safe to do so

15mins 120-130bpm cardio

 

[ChewedSleek]

Solid training bro. Looking good!

 

[thimble]

Last weekend's training, unfortunately I may have flared up my back just a wee bit so treading with a little more caution and taking a bit more time to warm up to prevent any further issues

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 114.2kg
Sleep - 6hrs30mins
Steps - 7728
BP - 125/68
RHR - 64
FBG - 4.5mmol/L
Macros - 267P, 417C, 84F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Deadlift:

Set 1 - 240kg x 5
Set 2 - 250kg x 5
Set 3 - 260kg x 5

Despite the minor flare up that occured post deadlifts, I'm happy with the work that was done. Reps were mint!

B Stance Dumbbell RDL:

Set 1 - 57.5kg x 8
Set 2-3 - 60kg x 8

Loading these between two hands now

Bulgarian Split Squat:

Set 1-2 - 180kg x 6

Just cut a set here and on GHR's because of how I was feeling

Glute Ham Raise:

Set 1 - Bodyweight + 5kg x 6
Set 2 - Bodyweight + 5kg x 4

Calf Press:

Set 1-3 - 300kg x 8

Copenhagen Planks:

Set 1 - 8 L/ 7 R
Set 2 - 6 L/ 6 R
Set 3 - 5 L/5 R

Progressed these to doing them as reps off of the same box I'd been doing them statically on. All that entails is dropping the bottom leg and hip down to the floor and then driving your working leg down against the pad to lift yourself back up into that starting position. Feels mint!

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 132.5g x 10
Set 2-3 - 132.5kg x 9

Super crisp reps, better than last week!

Iso Lateral Row/Pec Deck Machine:

Set 1- 150kg x 8/120kg x 12
Set 2 - 150kg x 8/120kg x 10
Set 3 - 150kg x 7/120kg x 10

Lowered the weight on rows because I could feel my lower back getting upset from trying to stay stable. I'm thinking I might just build back up from this weight

Rope Push down/Unilateral Dumbbell Preacher Curl

Set 1 - 55kg x 8/15kg x 8
Set 2 - 55kg x 6/15kg x 8
Set 3 - 55kg x 5/15kg x 8

The right bicep is finally showing signs of improvement

15min 120-130bpm cardio

 

[the_alcatraz]

Last weekend's training, unfortunately I may have flared up my back just a wee bit so treading with a little more caution and taking a bit more time to warm up to prevent any further issues

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 114.2kg
Sleep - 6hrs30mins
Steps - 7728
BP - 125/68
RHR - 64
FBG - 4.5mmol/L
Macros - 267P, 417C, 84F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Deadlift:

Set 1 - 240kg x 5
Set 2 - 250kg x 5
Set 3 - 260kg x 5

Despite the minor flare up that occured post deadlifts, I'm happy with the work that was done. Reps were mint!

B Stance Dumbbell RDL:

Set 1 - 57.5kg x 8
Set 2-3 - 60kg x 8

Loading these between two hands now

Bulgarian Split Squat:

Set 1-2 - 180kg x 6

Just cut a set here and on GHR's because of how I was feeling

Glute Ham Raise:

Set 1 - Bodyweight + 5kg x 6
Set 2 - Bodyweight + 5kg x 4

Calf Press:

Set 1-3 - 300kg x 8

Copenhagen Planks:

Set 1 - 8 L/ 7 R
Set 2 - 6 L/ 6 R
Set 3 - 5 L/5 R

Progressed these to doing them as reps off of the same box I'd been doing them statically on. All that entails is dropping the bottom leg and hip down to the floor and then driving your working leg down against the pad to lift yourself back up into that starting position. Feels mint!

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 132.5g x 10
Set 2-3 - 132.5kg x 9

Super crisp reps, better than last week!

Iso Lateral Row/Pec Deck Machine:

Set 1- 150kg x 8/120kg x 12
Set 2 - 150kg x 8/120kg x 10
Set 3 - 150kg x 7/120kg x 10

Lowered the weight on rows because I could feel my lower back getting upset from trying to stay stable. I'm thinking I might just build back up from this weight

Rope Push down/Unilateral Dumbbell Preacher Curl

Set 1 - 55kg x 8/15kg x 8
Set 2 - 55kg x 6/15kg x 8
Set 3 - 55kg x 5/15kg x 8

The right bicep is finally showing signs of improvement

15min 120-130bpm cardio

hard dead you legendary

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[Grumpy1]

Some solid lifts happening

 

[ChewedSleek]

Fuck, you are strong bro!

 

[BSS]

Last weekend's training, unfortunately I may have flared up my back just a wee bit so treading with a little more caution and taking a bit more time to warm up to prevent any further issues

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 114.2kg
Sleep - 6hrs30mins
Steps - 7728
BP - 125/68
RHR - 64
FBG - 4.5mmol/L
Macros - 267P, 417C, 84F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Deadlift:

Set 1 - 240kg x 5
Set 2 - 250kg x 5
Set 3 - 260kg x 5

Despite the minor flare up that occured post deadlifts, I'm happy with the work that was done. Reps were mint!

B Stance Dumbbell RDL:

Set 1 - 57.5kg x 8
Set 2-3 - 60kg x 8

Loading these between two hands now

Bulgarian Split Squat:

Set 1-2 - 180kg x 6

Just cut a set here and on GHR's because of how I was feeling

Glute Ham Raise:

Set 1 - Bodyweight + 5kg x 6
Set 2 - Bodyweight + 5kg x 4

Calf Press:

Set 1-3 - 300kg x 8

Copenhagen Planks:

Set 1 - 8 L/ 7 R
Set 2 - 6 L/ 6 R
Set 3 - 5 L/5 R

Progressed these to doing them as reps off of the same box I'd been doing them statically on. All that entails is dropping the bottom leg and hip down to the floor and then driving your working leg down against the pad to lift yourself back up into that starting position. Feels mint!

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 132.5g x 10
Set 2-3 - 132.5kg x 9

Super crisp reps, better than last week!

Iso Lateral Row/Pec Deck Machine:

Set 1- 150kg x 8/120kg x 12
Set 2 - 150kg x 8/120kg x 10
Set 3 - 150kg x 7/120kg x 10

Lowered the weight on rows because I could feel my lower back getting upset from trying to stay stable. I'm thinking I might just build back up from this weight

Rope Push down/Unilateral Dumbbell Preacher Curl

Set 1 - 55kg x 8/15kg x 8
Set 2 - 55kg x 6/15kg x 8
Set 3 - 55kg x 5/15kg x 8

The right bicep is finally showing signs of improvement

15min 120-130bpm cardio

Backing off and adding warm up time the week after a back flare is the cheapest insurance going.

 

[thimble]

hard dead you legendary

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

Some solid lifts happening

Fuck, you are strong bro!

Thanks guys! Still just building the foundation for a big total come December

Backing off and adding warm up time the week after a back flare is the cheapest insurance going.

I couldn't agree more, when your body is giving you strong signals like a niggle or flare up 99.99% of the time you'd be wise to listen and adjust appropriately

 

[the_alcatraz]

Thanks guys! Still just building the foundation for a big total come December

I couldn't agree more, when your body is giving you strong signals like a niggle or flare up 99.99% of the time you'd be wise to listen and adjust appropriately

December you will be top gun legend

 

[thimble]

Training update from this week

@NORVEXpharma fuelling this log with quality product, hit him up!

Monday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 10
Set 2 - L 6/R 7
Set 3 - L 3/R 4

Low Bar Squats:

Set 1 - 235kg x 8
Set 2-3 - 200kg x 10

Technically feeling better every week and amazingly not painful despite the flare up. I think it's because of how closely I've kept and eye on technique which is saving me here

Lying Hamstring Curl:

Set 1-3 - 66kg x 8

Leg Extensions:

Set 1-2 - 154kg x 10

Calf Press:

Set 1- 300kg x 9
Set 2-3 - 300kg x 8

15 mins 120-130bpm cardio

Thursday - Upper 1

Bench Press:

Set 1 - 150kg x 7 (all comp paused)
Set 2 - 135kg x 8 (all comp paused)
Set 3 - 135kg x 8 (all comp paused)

Very gassed by the time rep 8 came around on my top set, a combination of going too fast through the set topped with being gassed was a recipe for a failed rep

Single Arm D Handle Pulldown:

Set 1 - 75kg x 6
Set 2 - 65kg x 9
Set 3 - 65kg x 8

Barbell Bent Over Row:

Set 1-3 - 120kg x 8

I'm amazed these didn't hurt either

D Handle Lateral Raise:

Set 1-2 - 12.5kg x 10
Set 3 - 12.5kg x 8

Tricep Dips:

Set 1 - 45kg x 8
Set 2 - 45kg x 6

Unilateral Dumbbell Preacher Curl:

Set 1-3 - 12.5kg x 10

Right arm really feeling better on this day

15mins 120-130bpm cardio

 

[the_alcatraz]

Training update from this week

@NORVEXpharma fuelling this log with quality product, hit him up!

Monday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 10
Set 2 - L 6/R 7
Set 3 - L 3/R 4

Low Bar Squats:

Set 1 - 235kg x 8
Set 2-3 - 200kg x 10

Technically feeling better every week and amazingly not painful despite the flare up. I think it's because of how closely I've kept and eye on technique which is saving me here

Lying Hamstring Curl:

Set 1-3 - 66kg x 8

Leg Extensions:

Set 1-2 - 154kg x 10

Calf Press:

Set 1- 300kg x 9
Set 2-3 - 300kg x 8

15 mins 120-130bpm cardio

Thursday - Upper 1

Bench Press:

Set 1 - 150kg x 7 (all comp paused)
Set 2 - 135kg x 8 (all comp paused)
Set 3 - 135kg x 8 (all comp paused)

Very gassed by the time rep 8 came around on my top set, a combination of going too fast through the set topped with being gassed was a recipe for a failed rep

Single Arm D Handle Pulldown:

Set 1 - 75kg x 6
Set 2 - 65kg x 9
Set 3 - 65kg x 8

Barbell Bent Over Row:

Set 1-3 - 120kg x 8

I'm amazed these didn't hurt either

D Handle Lateral Raise:

Set 1-2 - 12.5kg x 10
Set 3 - 12.5kg x 8

Tricep Dips:

Set 1 - 45kg x 8
Set 2 - 45kg x 6

Unilateral Dumbbell Preacher Curl:

Set 1-3 - 12.5kg x 10

Right arm really feeling better on this day

15mins 120-130bpm cardioView attachment 187686View attachment 187687

thick AF legs big squat legend

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[Grumpy1]

Huge squats solid session all round

 

[ChewedSleek]

Training update from this week

@NORVEXpharma fuelling this log with quality product, hit him up!

Monday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 10
Set 2 - L 6/R 7
Set 3 - L 3/R 4

Low Bar Squats:

Set 1 - 235kg x 8
Set 2-3 - 200kg x 10

Technically feeling better every week and amazingly not painful despite the flare up. I think it's because of how closely I've kept and eye on technique which is saving me here

Lying Hamstring Curl:

Set 1-3 - 66kg x 8

Leg Extensions:

Set 1-2 - 154kg x 10

Calf Press:

Set 1- 300kg x 9
Set 2-3 - 300kg x 8

15 mins 120-130bpm cardio

Thursday - Upper 1

Bench Press:

Set 1 - 150kg x 7 (all comp paused)
Set 2 - 135kg x 8 (all comp paused)
Set 3 - 135kg x 8 (all comp paused)

Very gassed by the time rep 8 came around on my top set, a combination of going too fast through the set topped with being gassed was a recipe for a failed rep

Single Arm D Handle Pulldown:

Set 1 - 75kg x 6
Set 2 - 65kg x 9
Set 3 - 65kg x 8

Barbell Bent Over Row:

Set 1-3 - 120kg x 8

I'm amazed these didn't hurt either

D Handle Lateral Raise:

Set 1-2 - 12.5kg x 10
Set 3 - 12.5kg x 8

Tricep Dips:

Set 1 - 45kg x 8
Set 2 - 45kg x 6

Unilateral Dumbbell Preacher Curl:

Set 1-3 - 12.5kg x 10

Right arm really feeling better on this day

15mins 120-130bpm cardioView attachment 187686View attachment 187687

Back not giving you any grief outside of training?

 

[thimble]

Back not giving you any grief outside of training?

It usually does if it flares up, but it's a lot more manageable outside of training as I can stay away from movement that upsets it.

An update for the rest of this week, as suggested by my coach the rest of the week was taken off to deload. A couple of days of the volume period of prep lost is no cause for concern, better to let any nagging issues heal with time to spare as opposed to forcing your way through and having issues for the remainder of prep. I'm sure it'll still be a balancing act but at least this way effective training will be done.

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 113.2kg
Sleep - 7hrs15mins
Steps - 9385
BP - 124/67
RHR - 65
FBG - 4.8mmol/L
Macros - 262P, 420C, 88F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

 

[the_alcatraz]

It usually does if it flares up, but it's a lot more manageable outside of training as I can stay away from movement that upsets it.

An update for the rest of this week, as suggested by my coach the rest of the week was taken off to deload. A couple of days of the volume period of prep lost is no cause for concern, better to let any nagging issues heal with time to spare as opposed to forcing your way through and having issues for the remainder of prep. I'm sure it'll still be a balancing act but at least this way effective training will be done.

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 113.2kg
Sleep - 7hrs15mins
Steps - 9385
BP - 124/67
RHR - 65
FBG - 4.8mmol/L
Macros - 262P, 420C, 88F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

start adding pics to updates legend

 

[thimble]

start adding pics to updates legend

Yes bro, I'm sorry I just had no pics to post with this week's update because of the deload I'll have some as the week goes on with training

 

[abolone]

235 x 8 on Squats.

That's power m8

 

[BSS]

It usually does if it flares up, but it's a lot more manageable outside of training as I can stay away from movement that upsets it.

An update for the rest of this week, as suggested by my coach the rest of the week was taken off to deload. A couple of days of the volume period of prep lost is no cause for concern, better to let any nagging issues heal with time to spare as opposed to forcing your way through and having issues for the remainder of prep. I'm sure it'll still be a balancing act but at least this way effective training will be done.

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 113.2kg
Sleep - 7hrs15mins
Steps - 9385
BP - 124/67
RHR - 65
FBG - 4.8mmol/L
Macros - 262P, 420C, 88F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Your coach pulling the deload now with time still up your sleeve beats nursing a niggle through the rest of prep.

 

[thimble]

Your coach pulling the deload now with time still up your sleeve beats nursing a niggle through the rest of prep.

We've been working together for 6 years so far, he's been in the industry for almost 20

Super switched on guy who knows how to react to the data and feedback I provide him. Don't plan on moving to a new coach any time soon either

 

[thimble]

Training update from this week, deload has helped heaps!

Sponsored by @NORVEXpharma!

Tuesday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 10
Set 2 - L 8/R 7
Set 3 - L 5/R 4

Low Bar Squats:

Set 1 - 240kg x 6
Set 2-3 - 205kg x 8

Tapering down in reps across all mains starting this week

Lying Hamstring Curl:

Set 1 - 66kg x 10
Set 2-3 - 66kg x 8

Leg Extensions:

Set 1-2 - 154kg x 10

Seated Calf Raises:

Set 1 - 70kg x 10
Set 2 - 70kg x 9
Set 3 - 70kg x 8

Might be smart to keep a fully shortened range in for calves

15 mins 120-130bpm cardio

Thursday - Upper 1

Bench Press:

Set 1 - 155kg x 6 (all comp paused)
Set 2 - 140kg x 9 (all comp paused)
Set 3 - 140kg x 7 (all comp paused)

Single Arm D Handle Pulldown:

Set 1 - 75kg x 6
Set 2 - 70kg x 8
Set 3 - 70kg x 7

Dumbbell Row:

Set 1-3 - 57.5kg x 8

Done strapless, a lot of movement in the gym so not a lot of space to cart around plates and bars

Tricep Dips:

No racks to do these off of so just passed on them

Cable Curls:

Set 1-3 - 16.25kg x 10

Just moving the arms really, not necessarily effective just want to load the right arm slowly

15mins 120-130bpm cardio

 

[the_alcatraz]

Training update from this week, deload has helped heaps!

Sponsored by @NORVEXpharma!

Tuesday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 10
Set 2 - L 8/R 7
Set 3 - L 5/R 4

Low Bar Squats:

Set 1 - 240kg x 6
Set 2-3 - 205kg x 8

Tapering down in reps across all mains starting this week

Lying Hamstring Curl:

Set 1 - 66kg x 10
Set 2-3 - 66kg x 8

Leg Extensions:

Set 1-2 - 154kg x 10

Seated Calf Raises:

Set 1 - 70kg x 10
Set 2 - 70kg x 9
Set 3 - 70kg x 8

Might be smart to keep a fully shortened range in for calves

15 mins 120-130bpm cardio

Thursday - Upper 1

Bench Press:

Set 1 - 155kg x 6 (all comp paused)
Set 2 - 140kg x 9 (all comp paused)
Set 3 - 140kg x 7 (all comp paused)

Single Arm D Handle Pulldown:

Set 1 - 75kg x 6
Set 2 - 70kg x 8
Set 3 - 70kg x 7

Dumbbell Row:

Set 1-3 - 57.5kg x 8

Done strapless, a lot of movement in the gym so not a lot of space to cart around plates and bars

Tricep Dips:

No racks to do these off of so just passed on them

Cable Curls:

Set 1-3 - 16.25kg x 10

Just moving the arms really, not necessarily effective just want to load the right arm slowly

15mins 120-130bpm cardio

strong AF legend daymn

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[Grumpy1]

Some huge lifts strong as bro

 

[ChewedSleek]

Solid update as always bro

 

[thimble]

strong AF legend daymn

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

Some huge lifts strong as bro

Solid update as always bro

Just getting started

 

[BSS]

Training update from this week, deload has helped heaps!

Sponsored by @NORVEXpharma!

Tuesday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 10
Set 2 - L 8/R 7
Set 3 - L 5/R 4

Low Bar Squats:

Set 1 - 240kg x 6
Set 2-3 - 205kg x 8

Tapering down in reps across all mains starting this week

Lying Hamstring Curl:

Set 1 - 66kg x 10
Set 2-3 - 66kg x 8

Leg Extensions:

Set 1-2 - 154kg x 10

Seated Calf Raises:

Set 1 - 70kg x 10
Set 2 - 70kg x 9
Set 3 - 70kg x 8

Might be smart to keep a fully shortened range in for calves

15 mins 120-130bpm cardio

Thursday - Upper 1

Bench Press:

Set 1 - 155kg x 6 (all comp paused)
Set 2 - 140kg x 9 (all comp paused)
Set 3 - 140kg x 7 (all comp paused)

Single Arm D Handle Pulldown:

Set 1 - 75kg x 6
Set 2 - 70kg x 8
Set 3 - 70kg x 7

Dumbbell Row:

Set 1-3 - 57.5kg x 8

Done strapless, a lot of movement in the gym so not a lot of space to cart around plates and bars

Tricep Dips:

No racks to do these off of so just passed on them

Cable Curls:

Set 1-3 - 16.25kg x 10

Just moving the arms really, not necessarily effective just want to load the right arm slowly

15mins 120-130bpm cardio

240 for six on low bar the week after the deload, the time off clearly did what it needed to big dog.

 

[thimble]

Last weekend's training, felt amazing going into Saturday's deadlifts!

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 113.2kg
Sleep - 6hrs
Steps - 8600
BP - 119/66
RHR - 67
FBG - 5mmol/L
Macros - 256P, 410C, 81F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Copenhagen Planks:

Set 1 - 10 L/10 R
Set 2 - 10 L/8 R
Set 3 - 5 L/5 R

Back to front loading these pre deads. I'm glad I did because I knew I was in for a good session as I was warming up

Deadlift:

Set 1 - 300kg x 3
Set 2-3 - 265kg x 5

Felt absolutely bulletproof!

Bulgarian Split Squat:

Set 1 - 147.5kg x 6
Set 2 - 157.5kg x 6
Set 3 - 162.5kg x 6

Didn't have access to the regular machine I do these off of so I had to do them with a safety squat bar. I'm glad there isn't a major difference between free standing Bulgarians and machine supported ones

Seated Hamstring Curl:

Set 1 - 116kg x 8
Set 2 - 116kg x 7
Set 3 - 116kg x 6

Had access to a seated leg curl, gym pin available but this machine has been through maintenance due to some structural cracks so I wasn't game enough to load up another 30kg and rip it so I did these super slow and controlled to get the most out of them

Single Leg Hyperextension:

Set 1-3 - 20kg x 8

Was wrecked by this point in time and the position I was put in torched my glutes and hamstrings without needing to add load to the machine. The machine was basically a 45 degree back raise but with handles and pins to load plates, real fancy

Calf Press:

Set 1 - 350kg x 8
Set 2 - 350kg x 7
Set 3 - 350kg x 6

Different sled weight hence the drastic difference between load (I usually don't count the sled weight because they vary so much between machines)

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 135kg x 10
Set 2 - 135kg x 9
Set 3 - 135kg x 8

Iso Lateral High Row/Pec Deck Machine:

Set 1- 89kg x 10/120kg x 10
Set 2 - 100kg x 8/120kg x 9
Set 3 - 100kg x 6/120kg x 6

Rope Push down/Incline Dumbbell Curl

Set 1 - 55kg x 8/15kg x 10
Set 2 - 55kg x 6/15kg x 10
Set 3 - 55kg x 5/15kg x 10

This whole session was again at a different gym hence the difference in weights between the weeks

15min 120-130bpm cardio

 

[Allupfromhere]

Last weekend's training, felt amazing going into Saturday's deadlifts!

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 113.2kg
Sleep - 6hrs
Steps - 8600
BP - 119/66
RHR - 67
FBG - 5mmol/L
Macros - 256P, 410C, 81F

Pharma:
AAS - 250mg Test E/week, 200mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Copenhagen Planks:

Set 1 - 10 L/10 R
Set 2 - 10 L/8 R
Set 3 - 5 L/5 R

Back to front loading these pre deads. I'm glad I did because I knew I was in for a good session as I was warming up

Deadlift:

Set 1 - 300kg x 3
Set 2-3 - 265kg x 5

Felt absolutely bulletproof!

Bulgarian Split Squat:

Set 1 - 147.5kg x 6
Set 2 - 157.5kg x 6
Set 3 - 162.5kg x 6

Didn't have access to the regular machine I do these off of so I had to do them with a safety squat bar. I'm glad there isn't a major difference between free standing Bulgarians and machine supported ones

Seated Hamstring Curl:

Set 1 - 116kg x 8
Set 2 - 116kg x 7
Set 3 - 116kg x 6

Had access to a seated leg curl, gym pin available but this machine has been through maintenance due to some structural cracks so I wasn't game enough to load up another 30kg and rip it so I did these super slow and controlled to get the most out of them

Single Leg Hyperextension:

Set 1-3 - 20kg x 8

Was wrecked by this point in time and the position I was put in torched my glutes and hamstrings without needing to add load to the machine. The machine was basically a 45 degree back raise but with handles and pins to load plates, real fancy

Calf Press:

Set 1 - 350kg x 8
Set 2 - 350kg x 7
Set 3 - 350kg x 6

Different sled weight hence the drastic difference between load (I usually don't count the sled weight because they vary so much between machines)

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 135kg x 10
Set 2 - 135kg x 9
Set 3 - 135kg x 8

Iso Lateral High Row/Pec Deck Machine:

Set 1- 89kg x 10/120kg x 10
Set 2 - 100kg x 8/120kg x 9
Set 3 - 100kg x 6/120kg x 6

Rope Push down/Incline Dumbbell Curl

Set 1 - 55kg x 8/15kg x 10
Set 2 - 55kg x 6/15kg x 10
Set 3 - 55kg x 5/15kg x 10

This whole session was again at a different gym hence the difference in weights between the weeks

15min 120-130bpm cardio

Geesuz brother your a fucking animal
Helluva log you got going here legend, solid team up with the brother @NORVEXpharma.

Will be sure to be following along from here on

 

[thimble]

Geesuz brother your a fucking animal
Helluva log you got going here legend, solid team up with the brother @NORVEXpharma.

Will be sure to be following along from here on

Much love bro, appreciate you and everyone else's support on the log

 

[thimble]

Training update from this week

Sponsored by @NORVEXpharma!

Tuesday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 9
Set 2 - L 10/R 10
Set 3 - L 4/R 6

Low Bar Squats:

Set 1 - 245kg x 6
Set 2-3 - 207.5kg x 8

Coach wants me to start pushing weight some more as of next week so it will be interesting to see what kind of jump I'm capable of next week

Lying Hamstring Curl:

Set 1 - 66kg x 10
Set 2-3 - 66kg x 9

Leg Extensions:

Set 1-2 - 154kg x 10

Gym is still in a bit of disarray because of renovations, so some movements I'm not bothering with doing because of set up time

15 mins 120-130bpm cardio

Wednesday - Upper 1

Bench Press:

Set 1 - 160kg x 6 (all comp paused)
Set 2 - 145kg x 8 (all comp paused)
Set 3 - 145kg x 7 (all comp paused)

Pinch Grip Pull-ups:

Set 1-2 - bodyweight x 10
Set 3 - bodyweight x 8

Machines are covered in tools so just got creative here and did some pull-ups off of the beams set up

Iso Lateral Row:

Set 1-3 - 160kg x 7

Dumbbell Side Lateral Raise:

Set 1-3 - 15kg x 10

Cable Curls:

Set 1-3 - 13.75kg x 10

15mins 120-130bpm cardio

 

[ChewedSleek]

Training update from this week

Sponsored by @NORVEXpharma!

Tuesday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 9
Set 2 - L 10/R 10
Set 3 - L 4/R 6

Low Bar Squats:

Set 1 - 245kg x 6
Set 2-3 - 207.5kg x 8

Coach wants me to start pushing weight some more as of next week so it will be interesting to see what kind of jump I'm capable of next week

Lying Hamstring Curl:

Set 1 - 66kg x 10
Set 2-3 - 66kg x 9

Leg Extensions:

Set 1-2 - 154kg x 10

Gym is still in a bit of disarray because of renovations, so some movements I'm not bothering with doing because of set up time

15 mins 120-130bpm cardio

Wednesday - Upper 1

Bench Press:

Set 1 - 160kg x 6 (all comp paused)
Set 2 - 145kg x 8 (all comp paused)
Set 3 - 145kg x 7 (all comp paused)

Pinch Grip Pull-ups:

Set 1-2 - bodyweight x 10
Set 3 - bodyweight x 8

Machines are covered in tools so just got creative here and did some pull-ups off of the beams set up

Iso Lateral Row:

Set 1-3 - 160kg x 7

Dumbbell Side Lateral Raise:

Set 1-3 - 15kg x 10

Cable Curls:

Set 1-3 - 13.75kg x 10

15mins 120-130bpm cardio

Looking good brother! Strong AF!

 

[Scuffer]

Strong fucking session bro killing it

 

[the_alcatraz]

Training update from this week

Sponsored by @NORVEXpharma!

Tuesday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 9
Set 2 - L 10/R 10
Set 3 - L 4/R 6

Low Bar Squats:

Set 1 - 245kg x 6
Set 2-3 - 207.5kg x 8

Coach wants me to start pushing weight some more as of next week so it will be interesting to see what kind of jump I'm capable of next week

Lying Hamstring Curl:

Set 1 - 66kg x 10
Set 2-3 - 66kg x 9

Leg Extensions:

Set 1-2 - 154kg x 10

Gym is still in a bit of disarray because of renovations, so some movements I'm not bothering with doing because of set up time

15 mins 120-130bpm cardio

Wednesday - Upper 1

Bench Press:

Set 1 - 160kg x 6 (all comp paused)
Set 2 - 145kg x 8 (all comp paused)
Set 3 - 145kg x 7 (all comp paused)

Pinch Grip Pull-ups:

Set 1-2 - bodyweight x 10
Set 3 - bodyweight x 8

Machines are covered in tools so just got creative here and did some pull-ups off of the beams set up

Iso Lateral Row:

Set 1-3 - 160kg x 7

Dumbbell Side Lateral Raise:

Set 1-3 - 15kg x 10

Cable Curls:

Set 1-3 - 13.75kg x 10

15mins 120-130bpm cardio

daymn! you strong AF legend LFG!!!

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @Allupfromhere @pigsy

 

[Grumpy1]

Big weights strong

 

[thimble]

Last weekend's training, was cooked come Sunday after Saturday's efforts. Forgot to mention in my last post that there's been a slight bump in drug load which is much welcomed

Sponsored by @NORVEXpharma!

Weekly Averages:
Bodyweight - 113.7kg
Sleep - 6hrs45mins
Steps - 7142
BP - 123/69
RHR - 69
FBG - 4.7mmol/L
Macros - 259P, 469C, 87F

Pharma:
AAS - 300mg Test E/week, 300mg Mast E/week
Telmisartan - 40mg ED
Metformin - 1000mg ED

Supplements:
NAC - 1200mg ED
Vitamin D3 - 5000iu ED
Fish Oil - 4 Caps ED
Alpha GPC - 600mg ED

Saturday - Lower 2

Copenhagen Planks:

Set 1 - 8 L/9 R
Set 2 - 5 L/6 R
Set 3 - 3 L/4 R

Deadlift:

Set 1 - 310kg x 3
Set 2-3 - 250kg x 5

Happy with how the top set moved however I wasn't good for super heavy back offs. Still close enough to that 80-90% range of the top set so that's all good

Bulgarian Split Squat:

Set 1 - 157.5kg x 6
Set 2 - 165kg x 6
Set 3 - 172.5kg x 6

Free standing Bulgarians again this week

Seated Hamstring Curl:

Set 1 - 126kg x 8
Set 2 - 126kg x 7
Set 3 - 126kg x 8

Single Leg Dumbbell RDL:

Set 1 - 60kg x 8
Set 2 - 65kg x 8
Set 3 - 70kg x 8

Calf Press:

Set 1 - 350kg x 10
Set 2 - 350kg x 7
Set 3 - 350kg x 7

15min 120-130bpm cardio

Sunday - Upper 2

Close Grip Bench:

Set 1 - 140kg x 8
Set 2 - 140kg x 8
Set 3 - 140kg x 6

All comp paused, couple help myself and jumped straight to 140kg

Iso Lateral Row/Pec Deck Machine:

Set 1- 160kg x 8/120kg x 13
Set 2 - 160kg x 8/120kg x 13
Set 3 - 160kg x 7/120kg x 11

Rope Push down/Incline Dumbbell Curl

Set 1 - 55kg x 7/17.5kg x 10
Set 2 - 55kg x 7/17.5kg x 10
Set 3 - 55kg x 5/17.5kg x 10

15min 120-130bpm cardio

 

[abolone]

Coach wants me to start pushing weight some more as of next week

Cant wait to see this you fkn work horse

 

[Oths]

310kg deadlift jesus man save some weight for the rest of us

 

[NORVEXpharma]

Awesome work bro keep it up

 

[BSS]

Training update from this week

Sponsored by @NORVEXpharma!

Tuesday - Lower 1

Copenhagen Planks:

Set 1 - L 10/R 9
Set 2 - L 10/R 10
Set 3 - L 4/R 6

Low Bar Squats:

Set 1 - 245kg x 6
Set 2-3 - 207.5kg x 8

Coach wants me to start pushing weight some more as of next week so it will be interesting to see what kind of jump I'm capable of next week

Lying Hamstring Curl:

Set 1 - 66kg x 10
Set 2-3 - 66kg x 9

Leg Extensions:

Set 1-2 - 154kg x 10

Gym is still in a bit of disarray because of renovations, so some movements I'm not bothering with doing because of set up time

15 mins 120-130bpm cardio

Wednesday - Upper 1

Bench Press:

Set 1 - 160kg x 6 (all comp paused)
Set 2 - 145kg x 8 (all comp paused)
Set 3 - 145kg x 7 (all comp paused)

Pinch Grip Pull-ups:

Set 1-2 - bodyweight x 10
Set 3 - bodyweight x 8

Machines are covered in tools so just got creative here and did some pull-ups off of the beams set up

Iso Lateral Row:

Set 1-3 - 160kg x 7

Dumbbell Side Lateral Raise:

Set 1-3 - 15kg x 10

Cable Curls:

Set 1-3 - 13.75kg x 10

15mins 120-130bpm cardio

The coach giving the green light to start pushing the weight off the back of 245 for six, next week should be fun big dog.

 

[Scuffer]

Strong af sessions