Approved Log Abolones rebuild Log

[abolone]

Fasting is done, the holy month has come to and end, which means time to get to work..
I will be going straight into a growth phase pushing cals very high into the 5,000 mark.. Working towards a bench only comp in September, i done this comp last year and had a HELL lot of fun! last year i had a 10 week prep and benched 170kg @103kg. This year i have a 23 week prep which is double the time! keen to get it!!
Peds will be pushed also ( waiting on ped / nutritional coach to release plan. Below is what my current block / stats looks like, lets get it!


Current stats

Current Weight: 94kg ( 7kg down )
Height: 5'10
Goal weight: 105. The Heaviest ive been was 103 lets try push things this time round!
Current Cycle or Plan: Plan is to run Test/Primo/Deca and or Npp/Hgh/ Insulin/ Bpc157/Tb500/Proviron.
Compounds & Dosages: Unsure just yet on doses will be updated once coach releases.
Nutrition: Diet will be updated once released by coach will be sure to update it.

---

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

---

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

---

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

 

[abolone]

Doses are
350mg test e
350mg primobolan
5iu hgh PM
15 iu lantus insulin AM
Diet coach set it at 4500
High protein
Low fats
HIGH carbs 700 total most I've pushed is 850..

Let's get it first shot done today

 

[the_alcatraz]

Fasting is done, the holy month has come to and end, which means time to get to work..
I will be going straight into a growth phase pushing cals very high into the 5,000 mark.. Working towards a bench only comp in September, i done this comp last year and had a HELL lot of fun! last year i had a 10 week prep and benched 170kg @103kg. This year i have a 23 week prep which is double the time! keen to get it!!
Peds will be pushed also ( waiting on ped / nutritional coach to release plan. Below is what my current block / stats looks like, lets get it!


Current stats

Current Weight: 94kg ( 7kg down )
Height: 5'10
Goal weight: 105. The Heaviest ive been was 103 lets try push things this time round!
Current Cycle or Plan: Plan is to run Test/Primo/Deca and or Npp/Hgh/ Insulin/ Bpc157/Tb500/Proviron.
Compounds & Dosages: Unsure just yet on doses will be updated once coach releases.
Nutrition: Diet will be updated once released by coach will be sure to update it.

---

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

---

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

---

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

Doses are
350mg test e
350mg primobolan
5iu hgh PM
15 iu lantus insulin AM
Diet coach set it at 4500
High protein
Low fats
HIGH carbs 700 total most I've pushed is 850..

Let's get it first shot done today

done with fasting congrats bro but you should still utilize some fasting @abolone will help you long term
you using insulin why?

 

[stevesmi]

i heard rammadan was weird this year. was supposed to finish yesterday but the moon was weird and it went an extra day .. crazy stuff

 

[SteveMobsterG]

Fasting is done, the holy month has come to and end, which means time to get to work..
I will be going straight into a growth phase pushing cals very high into the 5,000 mark.. Working towards a bench only comp in September, i done this comp last year and had a HELL lot of fun! last year i had a 10 week prep and benched 170kg @103kg. This year i have a 23 week prep which is double the time! keen to get it!!
Peds will be pushed also ( waiting on ped / nutritional coach to release plan. Below is what my current block / stats looks like, lets get it!


Current stats

Current Weight: 94kg ( 7kg down )
Height: 5'10
Goal weight: 105. The Heaviest ive been was 103 lets try push things this time round!
Current Cycle or Plan: Plan is to run Test/Primo/Deca and or Npp/Hgh/ Insulin/ Bpc157/Tb500/Proviron.
Compounds & Dosages: Unsure just yet on doses will be updated once coach releases.
Nutrition: Diet will be updated once released by coach will be sure to update it.

---

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

---

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

---

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

It's kinda an unwritten rule on all kinds of forums - no politics, as little sexuality stuff as poss and the same for religion. Those three topics seem to cause more kicking off than anything. We're united in many other aspects

 

[abolone]

Day 1 Squats

This block will be a growth phase, focusing on getting my weight back on and getting my Squats back up alongside fixing the hip issue I have!

Diet 4500 cals
Water 5L per day
Sleep 6hrs
Bw 94kg ( down 7kgs )

Ssb Squats 3x3 elevated heels to take pressure off the hip.
Ssb 3x5s
Hip extensions with band 3x8s
Split squats bw 3x6s
Leg curls 3x12s
Ab wheel 3x8

Rehab work post work out

Stretches

Figure 4 stretch 2x40sec

Pigeon stretch 2x40sec

Elevated pigeon stretch. 2x 40 sec

Hip flexor lunge stretch 2x40 sec

Banded hip internal 2x10

Banded hip external 2x10

90/ 90 get ups. 3x8 per side

Hip feels better still noticeable during the squat but better!!

 

[the_alcatraz]

Day 1 Squats

This block will be a growth phase, focusing on getting my weight back on and getting my Squats back up alongside fixing the hip issue I have!

Diet 4500 cals
Water 5L per day
Sleep 6hrs
Bw 94kg ( down 7kgs )

Ssb Squats 3x3 elevated heels to take pressure off the hip.
Ssb 3x5s
Hip extensions with band 3x8s
Split squats bw 3x6s
Leg curls 3x12s
Ab wheel 3x8

Rehab work post work out

Stretches

Figure 4 stretch 2x40sec

Pigeon stretch 2x40sec

Elevated pigeon stretch. 2x 40 sec

Hip flexor lunge stretch 2x40 sec

Banded hip internal 2x10

Banded hip external 2x10

90/ 90 get ups. 3x8 per side

Hip feels better still noticeable during the squat but better!!

good squat day
CHAMP style

 

[abolone]

good squat day
CHAMP style

Thanks getting back into the Grove!

Feeling great !!!!

 

[abolone]

Day 2 Bench

Woke up feeling a little nauseous this morning, food seemed to make the nausea vanish which was a win possibly from the 5iu HGH shot PM, also been dreaming ever since taking HGH and sleeping and waking up fresh!! Which is another positive!

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


Cals 4500
Water 5L per day
Sleep 7hrs
Steps 15,000
Bw 94kg ( down 7kg )
Peds - test e / primo / lantus slin / novorapid slin / HGH