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Approved Log Abolones Rebuild Log - Testosterone, Primobolan, HGH, Insulin
- Thread starter abolone
- Start date
You have a coach?
You have a coach?
@abolone You look fantastic man. Very conditioned physique, and you can tell your legs are really ripped.
@abolone Proud of you, man, you're doing a great job.
6 weeks on cycle and 6 weeks, Surplus eating. Perfect job.
Full growth phase activated
Definitely see the leaning out happening
@abolone awesome work bro!
@abolone looking good bro! Will be following progress!
Week 6 day 1
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 4x4 ( hip pain noticeable YET better )
Split Squat - FEE 2x6
Back Extensions 3x10 with purple band
Lying Leg Curls 2x12
AB Wheel 2x10
Day 1 Week 6
Lab : @KAOS Anabolics
Peds - Test440/Primo350/4iu HGH pm/2iu Pre workout/ 25iu Slin AM
Prework out -100g crumpets, 25g honey, 2 medjool dates.
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 : Nothing as yet waiting for check in feedback from coach
Nutrition: 5100cals
Water : 5L
Sleep : 8hrs
Mood: Great!!
Steps 2,000
Thanks all.
-Abolone
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 4x4 ( hip pain noticeable YET better )
Split Squat - FEE 2x6
Back Extensions 3x10 with purple band
Lying Leg Curls 2x12
AB Wheel 2x10
Day 1 Week 6
Lab : @KAOS Anabolics
Peds - Test440/Primo350/4iu HGH pm/2iu Pre workout/ 25iu Slin AM
Prework out -100g crumpets, 25g honey, 2 medjool dates.
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 : Nothing as yet waiting for check in feedback from coach
Nutrition: 5100cals
Water : 5L
Sleep : 8hrs
Mood: Great!!
Steps 2,000
Thanks all.
-Abolone
yeah
consciousness when sleeping sometimes
and numbness when sleeping also
tingles in my fingers only at nights tho.... beaucase i got may to many sides shooting AM i dropped my AM doses completely also was feeling crap at work i would fall asleep during lunch breaks lol its all experiment from my understanding bro...
HGH is huge for body composition massively assists with maintaining desirable body fat levels, essentially the more the better in terms of lipolytic effects hence you have some big pros out there smashing 10-15 even 20iu a day ( rich cunts lol )
@abolone great update brother. Keep it up.
Good update here
HGH is keeping you UP at night bro??? @aboloneHGH keeping me up all night absolutely crazy!
Total numbness in the finger tips and hands
Conciousness when sleeping also
Let's hope we adapt to this!
But I wake up so fresh7hrs sleep
you gotta drop the dose asap
Perfect excuse to eat ice cream all day today.
@abolone meditation can help with sleep.........give it a try........HGH keeping me up all night absolutely crazy!
Total numbness in the finger tips and hands
Conciousness when sleeping also
Let's hope we adapt to this!
But I wake up so fresh
@abolone great double bi man. The quads are popping man!!!
Thanks man, it's surprising because I'm doing rehab work for my hips squats haven't even been overloaded or added in volume...
Just single leg works been done
cheers for the comment.
you're handling it well broThanks man, it's surprising because I'm doing rehab work for my hips squats haven't even been overloaded or added in volume...
Just single leg works been done
Week 6 day 2
Warm ups
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
band pull aparts 2x8
Day 2 Bench Day
Bench Press 4x4 125
Bench 2x56120
A1 Pec Fly 2x5 17.5
A2 Push Ups - Weighted 3xAMRAP +25kg plate
Bent Over Row 4x8 100kg
DB Lat Pullover 2x12 30kg + resistance band ( kILLER)
ARMS super set bicep/tricep 4x10 weight >>>???
feeling better from yesterday !! energy is good also lets go!
Warm ups
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
band pull aparts 2x8
Day 2 Bench Day
Bench Press 4x4 125
Bench 2x56120
A1 Pec Fly 2x5 17.5
A2 Push Ups - Weighted 3xAMRAP +25kg plate
Bent Over Row 4x8 100kg
DB Lat Pullover 2x12 30kg + resistance band ( kILLER)
ARMS super set bicep/tricep 4x10 weight >>>???
feeling better from yesterday !! energy is good also lets go!
@abolone Great job, man. The bench training looks fantastic, lots of different exercises you're doing. Keep it up.
@abolone Bro, looking really nice on this. I like the warm-ups and I like the benching. That's the way it's done.
@abolone , Bros. You look really good on this layout. The benching and the bent over rows are on point.
@abolone Bravo on this update. That's the way it's done. Good Clean workout.
I'd like to see what 'Thoracic Mobility' is.
@abolone That is the way right there to do a nice benching day. Keeping it simple and Hitting Some solid weights.
@abolone The benching session is on point. Keep it up. You won't go wrong with it.
@abolone solid work right here!
Rested Yesterday and today
going to get into it this weekend cant wait!!
Little caught up with some personal things at the moment sorry no update alot is going on but all is well!
on the plus side bpc/tb500 has been added into the mix of things shot daily @ 500mcg will run this for a few weeks to bring inflammation down a little for my hip issue. weekly check in tomorrow with coach, lets see how were traveling !
going to get into it this weekend cant wait!!
Little caught up with some personal things at the moment sorry no update alot is going on but all is well!
on the plus side bpc/tb500 has been added into the mix of things shot daily @ 500mcg will run this for a few weeks to bring inflammation down a little for my hip issue. weekly check in tomorrow with coach, lets see how were traveling !
Last edited:
personal stuff ok bro?
tb is great with bpc thats full resovery
Week 6 day 3
Deadlifts
Feedback Changes : no changes this week, ive been very sick for the past two days now, just recovered and got back into training, diet hasn't been on point. Also been struggling with sleep... waking up random times during the nights with tingling hands and numb fingers might drop GH dose lets see how this week goes...
Lab : @KAOS Anabolics
BodyWeight : 102.2
Peds - Test440/Primo350/4iu HGH PM 2iu pre training / 25iu lantus slin AM
Water : 5L
Sleep : 8hrs
Nutrition: 5100cals ( training days )
Mood: Great!! feeling content.
Steps 10,000 back into work!
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 175
Nordic Curls 3x6-8 bw full rom couldn't do them few weeks back now i can go below 90 degree what a win!
B-Stance RDL 3x6 30s
Chin Ups 4x8 +10kg
Hanging Leg Raises 3x10 BW
Thanks all
- Abolone!
Deadlifts
Feedback Changes : no changes this week, ive been very sick for the past two days now, just recovered and got back into training, diet hasn't been on point. Also been struggling with sleep... waking up random times during the nights with tingling hands and numb fingers might drop GH dose lets see how this week goes...
Lab : @KAOS Anabolics
BodyWeight : 102.2
Peds - Test440/Primo350/4iu HGH PM 2iu pre training / 25iu lantus slin AM
Water : 5L
Sleep : 8hrs
Nutrition: 5100cals ( training days )
Mood: Great!! feeling content.
Steps 10,000 back into work!
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 175
Nordic Curls 3x6-8 bw full rom couldn't do them few weeks back now i can go below 90 degree what a win!
B-Stance RDL 3x6 30s
Chin Ups 4x8 +10kg
Hanging Leg Raises 3x10 BW
Thanks all
- Abolone!
@abolone great work as usual man
@abolone deadlifts you did 175kgs bro? thats pretty good would love a pic of it
why yous till so hight on slin?
@abolone You look incredible on this. I like the warm-up strategy that you're doing, that's good maintenance on the body.
@abolone Bro, looking good on this. The warm-ups and the dead liftss are on point. 8 hours of sleep. Damn, that's good. I sleep probably 8 hours for the whole week.
What's the GH dose?
Home training today quick one... I have a pretty well set up home gym which helps alot!
Week 6 day 4 times flying!
Warm Ups
Thoracic Mobility 2x8
Pullaparts 2x12-15
Scap Push Ups 2x12-15
Day 4 Secondary upper day
Seated Overhead Press 4x6 75
DB Decline Press 3x8 45s
Chest Supported Row 4x8 32 ( db )
Rear Delt Fly 3x12 5kg
ARMS Superset - bicep/tricep 4x12 ( push downs, cable bicep curls )
Thanks all
-Abolone
Week 6 day 4 times flying!
Warm Ups
Thoracic Mobility 2x8
Pullaparts 2x12-15
Scap Push Ups 2x12-15
Day 4 Secondary upper day
Seated Overhead Press 4x6 75
DB Decline Press 3x8 45s
Chest Supported Row 4x8 32 ( db )
Rear Delt Fly 3x12 5kg
ARMS Superset - bicep/tricep 4x12 ( push downs, cable bicep curls )
Thanks all
-Abolone
KAOS Anabolics
SUSPENDED 2025
@abolone Bros, you looking really nice on this. Keep up the good work. Keep grinding and keep pushing it.
@abolone Very nice job on this buddy. You're getting some nice steps and you're getting some quality sleep.
@abolone Really enjoy reading your updates. Sorry about being sick, hopefully it doesn't affect your training, the rest of the week.
@abolone Glad to see regular updates from you... the forum Just isn't the same when you're not posting almost all the time.
Damn dude i hope you feel better brother
Week 7 day 1
squats
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 4x4 ( hip pain ) 120kg
Split Squat - FEE 2x6 15kg
Back Extensions 3x10 with purple band
Lying Leg Curls 2x12
AB Wheel 2x10
Spent alot of time doing my rehabilitation work after training which absolutely sucks but must be done lets hope bpc157 and tb500 shot @ 500mcg everyday makes a difference with inflammation!
Slowly getting there doing my best here, 7 weeks in on cycle and surplus eating starting weight was 96kg I'm sitting at 102.2kg at the minute!!
September 13th I plan to complete going in, under 110kg goal bench is 180kg, last year I pressed 170kg!!! Taking first place in the u110! ( this was a bench only comp ) heaps of fun amongst the boys!! Great day with alot or boys going over 200s in bench !
squats
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 4x4 ( hip pain ) 120kg
Split Squat - FEE 2x6 15kg
Back Extensions 3x10 with purple band
Lying Leg Curls 2x12
AB Wheel 2x10
Spent alot of time doing my rehabilitation work after training which absolutely sucks but must be done lets hope bpc157 and tb500 shot @ 500mcg everyday makes a difference with inflammation!
Slowly getting there doing my best here, 7 weeks in on cycle and surplus eating starting weight was 96kg I'm sitting at 102.2kg at the minute!!
September 13th I plan to complete going in, under 110kg goal bench is 180kg, last year I pressed 170kg!!! Taking first place in the u110! ( this was a bench only comp ) heaps of fun amongst the boys!! Great day with alot or boys going over 200s in bench !
That looks mad in colour hey
@abolone solid work bro!
Looks lit as fuck bro
@abolone love to see the foam rolling. Not many people take advantage of this.
lotus tea bro? whats that taste like?
i like the sept 13 you going to do big weights for sept ? powerlift?
Earthy flavour, taste nice good for relaxing definitely helped with sleep
add some valerian to that i trying that lately bro
KAOS Anabolics
SUSPENDED 2025
Please update how this goes for you
Valerian isn't doing much for me
Always looking for naturally and healthier sleep/calming.
@abolone bro try meditation after tea for 15 mins......you will see even better results..........
Time isn't on my side in life the minutes are valuable and precious.. I dont have 15 mins if I'm being honest...
Being a father and a husband preparing food and working a labour intensive job spending 1.5hrs at the gym
doesn't allow me much of a Window.. I'm legit check point to check point..... I eat my last meal right before I sleep and then do all my injections
The tea has helped alot sleeping through the night now, also room temperature is important set at 21 degrees, sleeping to rain or thunderstorms on Spotify playlist working well at the minute.. @KAOS Anabolics
if you dont have 15min maybe make it 5mings bro i do like time of prayer and meditation
Week 7 day 2
Warm ups
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
band pull aparts 2x8
Day 2 Bench Day
Bench Press 4x4 130 ( bench os starting to come alive now )
Bench 2x6120
A1 Pec Fly 2x5 17.5
A2 Push Ups - Weighted 3xAMRAP +25kg plate
Bent Over Row 4x8 100kg ( full rom )
DB Lat Pullover 2x12 30kg + resistance band ( ouch!! )
ARMS super set bicep/tricep 4x10 weight >>>???
Week 7 day 2
Lab : @KAOS Anabolics !!
Peds - Test440/Primo350/ 6iu HGH , 25iu slow release slin AM ( lantus )
BodyWeight : 102.5kg
Nutrition: 5100cals
Water : 5L
Sleep : 7hrs / off and on not 100% sleeping through the whole night..
Mood: meh fine I guess
Steps 12000 average
Thanks all.
- abolone
Warm ups
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
band pull aparts 2x8
Day 2 Bench Day
Bench Press 4x4 130 ( bench os starting to come alive now )
Bench 2x6120
A1 Pec Fly 2x5 17.5
A2 Push Ups - Weighted 3xAMRAP +25kg plate
Bent Over Row 4x8 100kg ( full rom )
DB Lat Pullover 2x12 30kg + resistance band ( ouch!! )
ARMS super set bicep/tricep 4x10 weight >>>???
Week 7 day 2
Lab : @KAOS Anabolics !!
Peds - Test440/Primo350/ 6iu HGH , 25iu slow release slin AM ( lantus )
BodyWeight : 102.5kg
Nutrition: 5100cals
Water : 5L
Sleep : 7hrs / off and on not 100% sleeping through the whole night..
Mood: meh fine I guess
Steps 12000 average
Thanks all.
- abolone
@abolone you doing the hgh and slin dude any strong test swings?
@abolone very nice job man. i like how you are warming up too. that is smart. gotta keep the body happy
Age isn't on my side anymore I spend a fair bit of time Warming up working hard labour job doesn't help also body is sore someday!!
@abolone bro EF family loves and respects you. You definitely a hard work or you're hitting the bench like a maniac. I like to see that.
@abolone Bros. This is an impressive job on this. You got some good arm training done and you are very impressive on the steps.
Keep up the good work going into the weekend.
Good work if the bench is in kilos
@abolone You are looking fantastic on this. The benching, and the Sleep looks to be on point.
Keep up the good work. I like that. You're starting to get on a roll.
@abolone you won't go wrong with this training session. benching is always a great way to build a strong chest and shoulders. and great job with the warm ups!
@abolone Amazing job on the benching. You put together some solid amount of weights. The sleeve also for 7 hours is on point. Keep it going, try to push for 8 hours if you can.
lets see how September goes, bench is slowly coming alive again!
4 months prep should be interesting............
yes man same here. i really wrecked my body from 15 all the way to my mid 30's
you certainly have the potential to have a monster prep
Im not sure either on this one.
lets see how we go!
haha still trying to work it out maybe the bro means test mood swings?!
@abolone putting down 5100 calories is solid work!
Week 7 day 3
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 180
Nordic Curls 3x6-8 bw
B-Stance RDL 3x6 35s
Chin Ups 4x8 BW cant do many reps weighted at this Bodyweight at the moment
Hanging Leg Raises 3x10 BW
Lab : @KAOS Anabolics
Peds - Test440/Primo350/4iu HGH pm 2iu Pre workout 4iu pre bed/ 25iu slin daily.
Water : 3.5-4L
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat
Sleep : 7hrs
Mood: No 19nors no issues
Steps 10,000k
Bloods are booked for monday AM.. This will be 8 weeks in. I'm currently 7kgs up so far tracking good !!
Thanks guys
-abolone
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 180
Nordic Curls 3x6-8 bw
B-Stance RDL 3x6 35s
Chin Ups 4x8 BW cant do many reps weighted at this Bodyweight at the moment
Hanging Leg Raises 3x10 BW
Lab : @KAOS Anabolics
Peds - Test440/Primo350/4iu HGH pm 2iu Pre workout 4iu pre bed/ 25iu slin daily.
Water : 3.5-4L
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat
Sleep : 7hrs
Mood: No 19nors no issues
Steps 10,000k
Bloods are booked for monday AM.. This will be 8 weeks in. I'm currently 7kgs up so far tracking good !!
Thanks guys
-abolone
yes sir, EF love!
@abolone great update bro....legit number of steps achieved.....Week 7 day 3
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 180
Nordic Curls 3x6-8 bw
B-Stance RDL 3x6 35s
Chin Ups 4x8 BW cant do many reps weighted at this Bodyweight at the moment
Hanging Leg Raises 3x10 BW
Lab : @KAOS Anabolics
Peds - Test440/Primo350/4iu HGH pm 2iu Pre workout 4iu pre bed/ 25iu slin daily.
Water : 3.5-4L
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat
Sleep : 7hrs
Mood: No 19nors no issues
Steps 10,000k
Bloods are booked for monday AM.. This will be 8 weeks in. I'm currently 7kgs up so far tracking good !!
Thanks guys
-abolone
@abolone you dont got no anxiety from 19nors? thats good broWeek 7 day 3
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 180
Nordic Curls 3x6-8 bw
B-Stance RDL 3x6 35s
Chin Ups 4x8 BW cant do many reps weighted at this Bodyweight at the moment
Hanging Leg Raises 3x10 BW
Lab : @KAOS Anabolics
Peds - Test440/Primo350/4iu HGH pm 2iu Pre workout 4iu pre bed/ 25iu slin daily.
Water : 3.5-4L
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat
Sleep : 7hrs
Mood: No 19nors no issues
Steps 10,000k
Bloods are booked for monday AM.. This will be 8 weeks in. I'm currently 7kgs up so far tracking good !!
Thanks guys
-abolone
up 7kgs! sweet
bloods waiting
Haha 19nors are rough work man, but yeah will run them to push force production when needed. Won't stay on them for to long, 8 was max...
Test, GH, a dht is the way to go so clean and smooth on the mind
Checkin update
Check in done this morning body weight 102.7, 300grams off the heaviest and biggest I've personally been..
Coach was happy and stoked since every variable has been on point, we are 7kg up in 7 weeks...
will touch 103 next week God willing !!!!
Training is going well, weights going up. Bench is flying which is a plus! Hips feeling better during squats Thanks bpc/tb500!! and to my physio who over chargers me every second week....love ya mate!..
Changes made
Bump in calories again
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat BUMPED 5254cal 271.9 g Protein 843 g Carbs 78.7 g Fat
oils i dont count sauces aswell. Im just consistent throughout the week with them all..
PEDS Remain the same no push yet....Bloods on Monday well gauge from there onwards... possible push in primo
bring on week 8
!!!!!
Thanks all
-Abolone
Check in done this morning body weight 102.7, 300grams off the heaviest and biggest I've personally been..
Coach was happy and stoked since every variable has been on point, we are 7kg up in 7 weeks...
will touch 103 next week God willing !!!!
Training is going well, weights going up. Bench is flying which is a plus! Hips feeling better during squats Thanks bpc/tb500!! and to my physio who over chargers me every second week....love ya mate!
..Changes made
Bump in calories again
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat BUMPED 5254cal 271.9 g Protein 843 g Carbs 78.7 g Fat
oils i dont count sauces aswell. Im just consistent throughout the week with them all..
PEDS Remain the same no push yet....Bloods on Monday well gauge from there onwards... possible push in primo
bring on week 8
!!!!!Thanks all
-Abolone
@abolone killing it as usual man. Love it.
@abolone you getting huge broCheckin update
Check in done this morning body weight 102.7, 300grams off the heaviest and biggest I've personally been..
Coach was happy and stoked since every variable has been on point, we are 7kg up in 7 weeks...
will touch 103 next week God willing !!!!
Training is going well, weights going up. Bench is flying which is a plus! Hips feeling better during squats Thanks bpc/tb500!! and to my physio who over chargers me every second week....love ya mate!
Changes made
Bump in calories again
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat BUMPED 5254cal 271.9 g Protein 843 g Carbs 78.7 g Fat
oils i dont count sauces aswell. Im just consistent throughout the week with them all..
PEDS Remain the same no push yet....Bloods on Monday well gauge from there onwards... possible push in primo
bring on week 8
Thanks all
-Abolone
want to see some pics of you pumped hard
@abolone you are looking great on this! the cals are looking on point. protein is 100% legitCheckin update
Check in done this morning body weight 102.7, 300grams off the heaviest and biggest I've personally been..
Coach was happy and stoked since every variable has been on point, we are 7kg up in 7 weeks...
will touch 103 next week God willing !!!!
Training is going well, weights going up. Bench is flying which is a plus! Hips feeling better during squats Thanks bpc/tb500!! and to my physio who over chargers me every second week....love ya mate!
Changes made
Bump in calories again
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat BUMPED 5254cal 271.9 g Protein 843 g Carbs 78.7 g Fat
oils i dont count sauces aswell. Im just consistent throughout the week with them all..
PEDS Remain the same no push yet....Bloods on Monday well gauge from there onwards... possible push in primo
bring on week 8
Thanks all
-Abolone
@abolone bro this is an excellent update. you hitting new PR's in size that great. hitting those cals like a champ!Checkin update
Check in done this morning body weight 102.7, 300grams off the heaviest and biggest I've personally been..
Coach was happy and stoked since every variable has been on point, we are 7kg up in 7 weeks...
will touch 103 next week God willing !!!!
Training is going well, weights going up. Bench is flying which is a plus! Hips feeling better during squats Thanks bpc/tb500!! and to my physio who over chargers me every second week....love ya mate!
Changes made
Bump in calories again
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat BUMPED 5254cal 271.9 g Protein 843 g Carbs 78.7 g Fat
oils i dont count sauces aswell. Im just consistent throughout the week with them all..
PEDS Remain the same no push yet....Bloods on Monday well gauge from there onwards... possible push in primo
bring on week 8
Thanks all
-Abolone
@abolone bros you doing amazing! i got mad respect for your leadership over on evo and over here on EF. you are a true iron addict!Checkin update
Check in done this morning body weight 102.7, 300grams off the heaviest and biggest I've personally been..
Coach was happy and stoked since every variable has been on point, we are 7kg up in 7 weeks...
will touch 103 next week God willing !!!!
Training is going well, weights going up. Bench is flying which is a plus! Hips feeling better during squats Thanks bpc/tb500!! and to my physio who over chargers me every second week....love ya mate!
Changes made
Bump in calories again
Cals 5100cal 263.7gProtein 807.7gCarbs 82.3gFat BUMPED 5254cal 271.9 g Protein 843 g Carbs 78.7 g Fat
oils i dont count sauces aswell. Im just consistent throughout the week with them all..
PEDS Remain the same no push yet....Bloods on Monday well gauge from there onwards... possible push in primo
bring on week 8
Thanks all
-Abolone
Will do shortly
Thanks @stevesmi appreciate it always mate
Thanks for the on going support its the community which drives me!
Thanks dude will return again shortly looking forward to see all you brothers there!!! Missing it
EF love!Will do shortly
Thanks @stevesmi appreciate it always mate
Thanks for the on going support its the community which drives me!
Thanks dude will return again shortly looking forward to see all you brothers there!!! Missing it
Todays workout.
Morning quick one in and out 1hr
Week 7 day 4
Warm Ups
Thoracic Mobility 2x8
Pullaparts 2x12-15
Scap Push Ups 2x12-15
Day 4 Secondary upper day
Seated Overhead Press 4x6 77.5
DB Decline Press 3x8 30s ( front delt wouldn't allow me to push them today )
Chest Supported Row 4x8 off e Incline bench 32.5kg each hand FULL ROM
Rear Delt Fly 3x12 5kg
ARMS Superset - bicep/tricep 4x12 cables cant recall weights.
Walk the dog and spend time with my boy enjoy your Sunday/ weekend!
Thanks guys.
- Abolone
Morning quick one in and out 1hr
Week 7 day 4
Warm Ups
Thoracic Mobility 2x8
Pullaparts 2x12-15
Scap Push Ups 2x12-15
Day 4 Secondary upper day
Seated Overhead Press 4x6 77.5
DB Decline Press 3x8 30s ( front delt wouldn't allow me to push them today )
Chest Supported Row 4x8 off e Incline bench 32.5kg each hand FULL ROM
Rear Delt Fly 3x12 5kg
ARMS Superset - bicep/tricep 4x12 cables cant recall weights.
Walk the dog and spend time with my boy enjoy your Sunday/ weekend!
Thanks guys.
- Abolone
