Abolones Rebuild Log Test/Primo/Hgh/Slin*Powered by KAOS Anabolics *

[abolone]

Rebuild Strength/Growth Log
Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week putting in the work and hopefully come back 100%! u100/110 Capo/APL lifter I been powerlifting for a few years now, best lifts are Squat245,Bench170,Dead265, this was sometime ago i don't believe I'm in any form to do this right now..... long way away, lets build!!!

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: Two coaches on managing Peds/Nutrition other managing powerlifting program ( been with PL coach for the past 2 years )
Current Cycle or Plan: Currently running 350Test e, 350Primo E, 5iu Hgh , 15iu Lantus Slin AM, 5iu NovoRapid 45mins pre training, .25mg Proviron. Nandrolones will be added in the near future along side Anadrol and halo as things start to get heavier at this stage, Were just building size getting my weight back up...
Lab Used: @KAOS Anabolics !!!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin

Training Program
Warm ups
Thoracic Mobility 2x8
Hip Mobility 2x8
A1 Banded Glute Bridge 2x12
A2 Banded Glute Clam + IR 2x10
A3 Banded Glute Kickback 2x8

-Exercises
Day 1 Squats
SB Squats 3x3
SB Squats 2x5
Split Squat - FEE 2x5
Back Extensions 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

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Warm ups
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
band pull aparts 2x8

Day 2 Bench Day
Bench Press 3x3
Bench 2x5
A1 Pec Fly 2x5
A2 Push Ups - Weighted 3xAMRAP
Bent Over Row 4x8
DB Lat Pullover 2x12
ARMS super set bicep/tricep 4x10

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Warm ups
Foam Rolling full body
Thoracic Mobility 2x8
Copenhagen Plank 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
A3 Banded Glute Kickback 2x10
Day 3 DeadLifts
Conventional Deadlift 4x4
Nordic Curls 3x6-8
B-Stance RDL 3x6
Chin Ups 4x8
Hanging Leg Raises 3x10

Warm Ups
Thoracic Mobility 2x8
Pullaparts 2x12-15
Scap Push Ups 2x12-15
Day 4 Secondary upper day
Seated Overhead Press 4x6
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 3x12
ARMS Superset - bicep/tricep 4x12

Diet Overview: Metobolic system is abit fast and loves calories, i was bulking on 5500cals last bulk prior to leaving for overseas. I'm currently on 4500cals Macros are
Protein 250,Fat70,Carbs700 - 4500 Training days
Protein 275, Fat90, Carbs422 - Rest days 3x a week 3700cals

Water 5L a day
Steps - 2000 on average
Sleep - 6/8hrs on average

Last but not least huge shout out to the team @KAOS Anabolics for allowing me to represent their Lab!


Thanks for viewing my log lets get to work

 

[KAOS Anabolics]

Can't wait too see the girls being smashed will be following along brother

 

[abolone]

Day 1 Week 3

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Warm ups
Thoracic Mobility 2x8
Hip Mobility 2x8
A1 Banded Glute Bridge 2x12
A2 Banded Glute Clam + IR 2x10
A3 Banded Glute Kickback 2x8

-Exercises

Day 1 Squats
SB Squats 3x3 ( hip pain still there and very very annoying to squat with )
SB Squats 2x5
Split Squat - FEE 2x5
Back Extensions 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

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Day 1 Week 3
Lab : @KAOS Anabolics
Peds - Test350/Primo350/5iu HGH pm/15iu lantus slin AM/ Novorapid 5iu preworkout!
Prework out -100g crumpets, 25g honey, 2 medjool dates. Immediately after eating ( 5-10mins ) before training i shot 5iu of novorapid slin.
Intra Workout - pomegranate juice 200ml + 600ml water, 40g powerade, 10g EAA, 10g Creatine, 40g carb+, slip the whole way through your
Postwork out - Cocopops 120g, honey 20g, WPI protein 40g, Large banana, 782ccals P41 C144.7 F2.3
Changes : Cals bumped by 200, proviron dropped ( my choice didn't like the thoughts it bought into my mind iykyk, not for me... )
Nutrition: 4700cals ( 200cal bump )
Water : 5L
Sleep : 7hrs
Mood: Great!!
Steps 2,000

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Rehab for hip wasn't done today trained later then usual had to get in then get out, job done!
back at it tomorrow

Thanks all.

-Abolone

 

[abolone]

Week 3 day 2 ( 3 weeks on cycle and back in surplus 4kg up in bodyweight )

Warm ups
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
band pull aparts 2x8

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Day 2 Bench Day
Bench Press 3x3
Bench 2x5
A1 Pec Fly 2x5
A2 Push Ups - Weighted 3xAMRAP
Bent Over Row 4x8
DB Lat Pullover 2x12
ARMS super set bicep/tricep 4x10

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Lab : @KAOS Anabolics
Peds - Test350/Primo350/5iu HGH pm/15iu lantus slin AM/ Novorapid 5iu preworkout!
Nutrition: 4700cals ( 200cal bump )
Water : 5L
Sleep : 7hrs
Mood: Great!!
Steps 2,000

---

Thanks all



-Abolone