Approved Log Abolones rebuild Log

[abolone]

Hope all is well, ran into some issues with sickness due to going overseas. Influenza b covid and endless gastroenteritis.. 6kg down and trying to get back up and beyond it.. lets go!!

Anyways I'm back in the land down under and back into training..

Running testosterone enanthate 250mg @200 mg a week
Training programmed Powerlifting routine paid coaching
Squat bench deadlift bench 4 day split
Squats
SSB 3X8
B stance RDL 3x8
Split squats 2x8
Lying leg curls 2x8
Ghr sit up 2x8
Calf raises 2x8

Bench
DB bench 3x10 full rom
Bench press 3x5
Bench back downs 2x8
Lat pull down 3x12
Facepulls 2x12
Tricep pull downs 4x10
Db seated curls 4x10
Lying leg raises 2x12

Deadlift
Deadlift 3x5
Deadlift deficit 2x5
Front squats 2x6
Bb Rdl 2x8
Hamstring isometric 2x10
Pullover press 2x8

Day4 bench
Push press 4x4
Mid grid bench 3x8
Db lateral raises 2x12
Db rear delts 2x12
Tricep 4x12
Bicep 4x12



Diet is fairly simple 4500cals...

200g Mince meat 150g rice for lunch
Will add more detail to diet shortly

 

[abolone]

 

[the_alcatraz]

welcome share some pics of you please thanks
EF crew interested

 

[abolone]

Day 3 Deadlifts
Conventional deadlift 3x5 160
deficit deadlift 2x5 140
Front squats 2x6 70
Rdl 2x8 90 controlled eccentric ( sucks )
Hamstring isometric 2x10sec holds
Pall over press 2x8


Diet is open atm
Shake in morning
Oats 100g
40g protein
20g honey
50g blue berries
30g peanut butter

Morning tea
200g lean mince
400g rice
Banana

Lunch
90g tuna
400g rice
50g beetroot
Banana

Dinner
Mostly eating something dense in carbs and high in protein
Scotch fillets + potatoes
Or 400g Diet mince in a burger with extra sauce

picture below is Diet mince 400g in mission wraps with 4 bean mix on the side

Training pics next post cheers

 

[abolone]

Update before the weekend.

Hope everyone is having a blessed friday.

I'm running into some issues while I squat as i Descend the weight is OK but coming up out of the hole. My left hip is starting to pinch very very hard. This has been an issue for quite some time now. ( 6months ) my squats haven't progressed at all.. i went heavy 2x2 at 210kg with pain this pain has been holding me back big time..But I have muscled through it and got the job " done " which has been a big mistake. And now I have to undergo physiotherapy and start squatting off a box to build grand motion which is extremely annoying, but it has to be done. It comes with the sport.

Today is rest day, Brisk walk with dog, hydration, cals in..


Uploaded current body pictures not the best but meh well rebuild and come back

 

[the_alcatraz]

Update before the weekend.

Hope everyone is having a blessed friday.

I'm running into some issues while I squat as i Descend the weight is OK but coming up out of the hole. My left hip is starting to pinch very very hard. This has been an issue for quite some time now. ( 6months ) my squats haven't progressed at all.. i went heavy 2x2 at 210kg with pain this pain has been holding me back big time..But I have muscled through it and got the job " done " which has been a big mistake. And now I have to undergo physiotherapy and start squatting off a box to build grand motion which is extremely annoying, but it has to be done. It comes with the sport.

Today is rest day, Brisk walk with dog, hydration, cals in..


Uploaded current body pictures not the best but meh well rebuild and come back

You look great, lean and big, growing nicely and the rebuild will be big.

 

[stevesmi]

nice man I remember you from evo the name definitely rings a bell good to see you back hitting it

 

[abolone]

nice man I remember you from evo the name definitely rings a bell good to see you back hitting it

Hey, Steve mate yes I'm sure you remember my name, I remember yours
Good to see you also mate.

You look great, lean and big, growing nicely and the rebuild will be big.

Will take time bro

 

[SteveMobsterG]

Update before the weekend.

Hope everyone is having a blessed friday.

I'm running into some issues while I squat as i Descend the weight is OK but coming up out of the hole. My left hip is starting to pinch very very hard. This has been an issue for quite some time now. ( 6months ) my squats haven't progressed at all.. i went heavy 2x2 at 210kg with pain this pain has been holding me back big time..But I have muscled through it and got the job " done " which has been a big mistake. And now I have to undergo physiotherapy and start squatting off a box to build grand motion which is extremely annoying, but it has to be done. It comes with the sport.

Today is rest day, Brisk walk with dog, hydration, cals in..


Uploaded current body pictures not the best but meh well rebuild and come back

For a day or so after legs I might feel a little hip soreness

 

[abolone]

For a day or so after legs I might feel a little hip soreness

The issue is beyond doms now.

It's painful can't squat, can't even load the area up with a split squat doesn't like it at all!! Sucks dude!

 

[RoidRage69]

The issue is beyond doms now.

It's painful can't squat, can't even load the area up with a split squat doesn't like it at all!! Sucks dude!

I got the same issues almost. Over a month ago I got some sharp pain after my workout in groin area. Feels like massive tendinitis. I finally took a hot epsom salt bath yesterday. Hopefully it helps. I might start using my Tens unit on it.

 

[abolone]

I got the same issues almost. Over a month ago I got some sharp pain after my workout in groin area. Feels like massive tendinitis. I finally took a hot epsom salt bath yesterday. Hopefully it helps. I might start using my Tens unit on it.

done getting onto the salts..

 

[abolone]

Hey, guys, I hope everyone is having a great weekend.

I'm going into my deload week next week.Volume will drop and box squatting will be incorporated into my program Physio will be seen once a week and also..

I need to get on top of my hip issue.So I can get a decent squat.. My squat has not progressed in quite some time now, due to soreness..

Day 4 push ( secondary bench day )
Push press 4x4 75
Mid grip bench 3x8s 100 pic uploaded
Db lateral raises 2x12
Db rear delts 2x12
Tricep push downs long rope 4x12
Tricep over head 4x12
Hammer curls 4x12
Bb curls 4x12
Pushing volume and intensity on arms, trying to break free from the t-rex arms..


Cheers rest day N family day tomorrow

 

[the_alcatraz]

The issue is beyond doms now.

It's painful can't squat, can't even load the area up with a split squat doesn't like it at all!! Sucks dude!

I find high protein great to heal with DOMS bro
more food = less DOMS @abolone

 

[the_alcatraz]

Hey, guys, I hope everyone is having a great weekend.

I'm going into my deload week next week.Volume will drop and box squatting will be incorporated into my program Physio will be seen once a week and also..

I need to get on top of my hip issue.So I can get a decent squat.. My squat has not progressed in quite some time now, due to soreness..

Day 4 push ( secondary bench day )
Push press 4x4 75
Mid grip bench 3x8s 100 pic uploaded
Db lateral raises 2x12
Db rear delts 2x12
Tricep push downs long rope 4x12
Tricep over head 4x12
Hammer curls 4x12
Bb curls 4x12
Pushing volume and intensity on arms, trying to break free from the t-rex arms..


Cheers rest day N family day tomorrow

Not sure of the plates there but looks like a BIG bench bro @abolone
you're strong!

 

[abolone]

Not sure of the plates there but looks like a BIG bench bro @abolone
you're strong!

WAS somewhat on the path to having a good bench lol, everything is backwards right around now..
will come back...

 

[abolone]

I got the same issues almost. Over a month ago I got some sharp pain after my workout in groin area. Feels like massive tendinitis. I finally took a hot epsom salt bath yesterday. Hopefully it helps. I might start using my Tens unit on it.

Just gota fit in my bath bro @RoidRage69

 

[the_alcatraz]

WAS somewhat on the path to having a good bench lol, everything is backwards right around now..
will come back...

a big bench is good bro you'll thicken up

 

[ballin2504]

Day 3 Deadlifts
Conventional deadlift 3x5 160
deficit deadlift 2x5 140
Front squats 2x6 70
Rdl 2x8 90 controlled eccentric ( sucks )
Hamstring isometric 2x10sec holds
Pall over press 2x8


Diet is open atm
Shake in morning
Oats 100g
40g protein
20g honey
50g blue berries
30g peanut butter

Morning tea
200g lean mince
400g rice
Banana

Lunch
90g tuna
400g rice
50g beetroot
Banana

Dinner
Mostly eating something dense in carbs and high in protein
Scotch fillets + potatoes
Or 400g Diet mince in a burger with extra sauce

picture below is Diet mince 400g in mission wraps with 4 bean mix on the side

Training pics next post cheers
View attachment 151025

Nice update man

 

[MUSTANG_18]

Just gota fit in my bath bro @RoidRage69

being thick is good bro

 

[abolone]

Morning peoples.
This week's update.
Small changes have been made to my program.
My coach has incorporated box squats for my hip issue and also has incorporated db step up, rather then the previous program which had split squats..
added theses get the movement going, and fix my hip issue while undergoing rehab.

This week is a deload week so nothing overly exciting happening.
PROGRAM below

Squats
SSB off a box 3X8 105kg
B stance RDL 3x8 20kg
Db step ups 2x8 3rir
Lying leg curls 2x8 3rir
Ghr sit up 2x8
Calf raises 2x8

Diet Is still the same no changes here from previous posts ( apart from mamas cooking pic uploaded ) meat balls + pasta no macros here just anabolic gains

Peds 200mg testosterone enanthate. Shot 3x a week m/w/f
Cardio : Steps average 15-20k a day

 

[the_alcatraz]

Morning peoples.
This week's update.
Small changes have been made to my program.
My coach has incorporated box squats for my hip issue and also has incorporated db step up, rather then the previous program which had split squats..
added theses get the movement going, and fix my hip issue while undergoing rehab.

This week is a deload week so nothing overly exciting happening.
PROGRAM below

Squats
SSB off a box 3X8 105kg
B stance RDL 3x8 20kg
Db step ups 2x8 3rir
Lying leg curls 2x8 3rir
Ghr sit up 2x8
Calf raises 2x8

Diet Is still the same no changes here from previous posts ( apart from mamas cooking pic uploaded ) meat balls + pasta no macros here just anabolic gains

Peds 200mg testosterone enanthate. Shot 3x a week m/w/f
Cardio : Steps average 15-20k a day

Diet is pretty good but how much protein you getting? curious here @abolone
training is straight up.

 

[abolone]

Diet is pretty good but how much protein you getting? curious here @abolone
training is straight up.

aim for 300

 

[Noah Wixx]

Hmm could you be pinching a nerve when you squat ? Is it just like owe it hurts or does it almost feel like u are experiencing a light shock or a snap feeling ?

 

[the_alcatraz]

aim for 300

300 is a WIN

 

[marshmonsta]

The issue is beyond doms now.

It's painful can't squat, can't even load the area up with a split squat doesn't like it at all!! Sucks dude!

Go get an ultrasound on the hip bro,sounds similar to the same tendinitis issues I had from hammering my legs

 

[abolone]

Injury update squats are not going as per planned.
Even sore of the box really really hurts so I'm going to take some time and really focus on my rehabilitation and hopefully come back.
I have some comps in mind this year which I want to compete in and try it on get on the board..


Benching tomorrow.

 

[marshmonsta]

Injury update squats are not going as per planned.
Even sore of the box really really hurts so I'm going to take some time and really focus on my rehabilitation and hopefully come back.
I have some comps in mind this year which I want to compete in and try it on get on the board..


Benching tomorrow.

Good idea bro find out exactly what the problem is your having and treat it from there,could be a number of things but hopefully rest will fix it....keep strong you got this

 

[the_alcatraz]

Injury update squats are not going as per planned.
Even sore of the box really really hurts so I'm going to take some time and really focus on my rehabilitation and hopefully come back.
I have some comps in mind this year which I want to compete in and try it on get on the board..


Benching tomorrow.

how bad is the injury?

 

[abolone]

how bad is the injury?

bad enough not to be able to squat lol happens will fix things up and keep up the bros updated.

 

[abolone]

UPDATE

Bench Deload Week.
--------------------------
DB bench 3x10 full rom
Bench press 3x5
Bench back downs 2x8
Lat pull down 3x12
Facepulls 2x12
Tricep pull downs 4x10
Db seated curls 4x10
Lying leg raises 2x12
-------------------------------

Bloods - I booked my pre blast bloods for tomorrow with http://roidsafe.com.au/ the best of the best with the best pricing..
( will be blasting in 4 weeks , 4 week rehab for hip then we send it )
Peds - Cruise 200mg test e a week shot M/W/F
Diet - Open diet atm keeping protein high and just eating what ever i like during this rehab phase tbh.
Sleep - 7hrs
Changes - Box squats added into training, to limit the ROM, Single leg step ups also added ( replaced split squats ) less load..

feeling overall OK, mental state is abit off due to injury but thats part of the sport.

Thanks!

 

[marshmonsta]

UPDATE

Bench Deload Week.
--------------------------
DB bench 3x10 full rom
Bench press 3x5
Bench back downs 2x8
Lat pull down 3x12
Facepulls 2x12
Tricep pull downs 4x10
Db seated curls 4x10
Lying leg raises 2x12
-------------------------------

Bloods - I booked my pre blast bloods for tomorrow with http://roidsafe.com.au/ the best of the best with the best pricing..
( will be blasting in 4 weeks , 4 week rehab for hip then we send it )
Peds - Cruise 200mg test e a week shot M/W/F
Diet - Open diet atm keeping protein high and just eating what ever i like during this rehab phase tbh.
Sleep - 7hrs
Changes - Box squats added into training, to limit the ROM, Single leg step ups also added ( replaced split squats ) less load..

feeling overall OK, mental state is abit off due to injury but thats part of the sport.

Thanks!

Good work brother...keep on grinding away there is plenty other muscles to workout

 

[the_alcatraz]

UPDATE

Bench Deload Week.
--------------------------
DB bench 3x10 full rom
Bench press 3x5
Bench back downs 2x8
Lat pull down 3x12
Facepulls 2x12
Tricep pull downs 4x10
Db seated curls 4x10
Lying leg raises 2x12
-------------------------------

Bloods - I booked my pre blast bloods for tomorrow with http://roidsafe.com.au/ the best of the best with the best pricing..
( will be blasting in 4 weeks , 4 week rehab for hip then we send it )
Peds - Cruise 200mg test e a week shot M/W/F
Diet - Open diet atm keeping protein high and just eating what ever i like during this rehab phase tbh.
Sleep - 7hrs
Changes - Box squats added into training, to limit the ROM, Single leg step ups also added ( replaced split squats ) less load..

feeling overall OK, mental state is abit off due to injury but thats part of the sport.

Thanks!

I would like to have your diet not open but meal prepped, is that something you can do? @abolone

 

[abolone]

I would like to have your diet not open but meal prepped, is that something you can do? @abolone

Diets solid i eat the same things most year round
just open I'm not strict atm if I want a donut I'm eating 3 of them not 1 lol..
no comp prep or anything just rehab is main focus at this stage in my journey... ..Injuries suck

 

[abolone]

Update before the weekend.

Hope everyone is having a blessed friday.

Day 3 Deadlifts Deload week
Conventional deadlift 3x5 125
deficit deadlift 2x5 107.5
Front squats TO BOX 2x6 60
Rdl 2x8 90 controlled eccentric ( sucks ) 80
Hamstring isometric 2x10sec holds
Pall of press 2x8

Bloods - Completed this morning, waiting for results ( 2-3 days ) using http://roidsafe.com.au/
Changes - No changes at this stage.
Sleep - 7hr
Peds - 200mg Test e

 

[abolone]

 

[the_alcatraz]

Update before the weekend.

Hope everyone is having a blessed friday.

Day 3 Deadlifts Deload week
Conventional deadlift 3x5 125
deficit deadlift 2x5 107.5
Front squats TO BOX 2x6 60
Rdl 2x8 90 controlled eccentric ( sucks ) 80
Hamstring isometric 2x10sec holds
Pall of press 2x8

Bloods - Completed this morning, waiting for results ( 2-3 days ) using http://roidsafe.com.au/
Changes - No changes at this stage.
Sleep - 7hr
Peds - 200mg Test e

Legit training with deads get that weight up @abolone

View attachment 151316View attachment 151322

blood draw is hardcore, 1st time Ive seen a pic like that

 

[abolone]

Legit training with deads get that weight up @abolone

blood draw is hardcore, 1st time Ive seen a pic like that

yeah its reality bro, gota do things safely and bloods are a MUST for every PED user!
Pre blast bloods
Post blast bloods
Cruise bloods
normally done three times a year when pushing my body hard with diet and peds
nothing happening around now, only rehab work, prep starts in April!

 

[MUSTANG_18]

yeah its reality bro, gota do things safely and bloods are a MUST for every PED user!
Pre blast bloods
Post blast bloods
Cruise bloods
normally done three times a year when pushing my body hard with diet and peds
nothing happening around now, only rehab work, prep starts in April!

You seems like you reasonable AF bro
wtf happened on EVO with you guys

 

[stevesmi]

looking forward to seeing your results on the Bloods

 

[SteveMobsterG]

Looking forward to seeing bigger weight used

 

[MasonicBodybuilder]

Nice job brother. Great to see you staying on top of the blood work. It is so important.

 

[25homes]

Update before the weekend.

Hope everyone is having a blessed friday.

Day 3 Deadlifts Deload week
Conventional deadlift 3x5 125
deficit deadlift 2x5 107.5
Front squats TO BOX 2x6 60
Rdl 2x8 90 controlled eccentric ( sucks ) 80
Hamstring isometric 2x10sec holds
Pall of press 2x8

Bloods - Completed this morning, waiting for results ( 2-3 days ) using http://roidsafe.com.au/
Changes - No changes at this stage.
Sleep - 7hr
Peds - 200mg Test e

Good job

 

[ballin2504]

Glad to see people getting bloodwork done

 

[abolone]

Update

Bloods - came back coach will view them and give me input, used
http://roidsafe.com.au/ for the first time I do highly recommend fast service 2days turn around! And much cheaper than imedical!

Running Cruise dose @ 200mg test e a week shot M/W/F
Diet - Open diet atm keeping protein high ( currently fasting during the days ) and just eating what ever i like during this rehab phase tbh.
Sleep - 7hrs
Changes - New program has came in from my coach which lower volume and weight. Main focus is movement

Squats-
SSB squats 3x6 on a high box ( hip rehab)
BB RDL - 3x8
Laying leg curls 3x8
Leg extensions 3x8
Ab wheel 2x10

Volume and weight has been cut down ( fasting ) very light

Have uploaded last nights meal
Be ready for food porn spam this month

Love you all
Bloods based on 200mg testosterone enanthate

 

[Tiger Salman Khan]

Update

Bloods - came back coach will view them and give me input, used
http://roidsafe.com.au/ for the first time I do highly recommend fast service 2days turn around! And much cheaper than imedical!

Running Cruise dose @ 200mg test e a week shot M/W/F
Diet - Open diet atm keeping protein high ( currently fasting during the days ) and just eating what ever i like during this rehab phase tbh.
Sleep - 7hrs
Changes - New program has came in from my coach which lower volume and weight. Main focus is movement

Squats-
SSB squats 3x6 on a high box ( hip rehab)
BB RDL - 3x8
Laying leg curls 3x8
Leg extensions 3x8
Ab wheel 2x10

Volume and weight has been cut down ( fasting ) very light

Have uploaded last nights meal
Be ready for food porn spam this month

Love you all
Bloods based on 200mg testosterone enanthate
View attachment 151391

View attachment 151389

@abolone Food looks good......nice pic.....

 

[MUSTANG_18]

Update

Bloods - came back coach will view them and give me input, used
http://roidsafe.com.au/ for the first time I do highly recommend fast service 2days turn around! And much cheaper than imedical!

Running Cruise dose @ 200mg test e a week shot M/W/F
Diet - Open diet atm keeping protein high ( currently fasting during the days ) and just eating what ever i like during this rehab phase tbh.
Sleep - 7hrs
Changes - New program has came in from my coach which lower volume and weight. Main focus is movement

Squats-
SSB squats 3x6 on a high box ( hip rehab)
BB RDL - 3x8
Laying leg curls 3x8
Leg extensions 3x8
Ab wheel 2x10

Volume and weight has been cut down ( fasting ) very light

Have uploaded last nights meal
Be ready for food porn spam this month

Love you all
Bloods based on 200mg testosterone enanthate
View attachment 151391

View attachment 151389

Meal plans are on track for growth @abolone
how much you fasting during the day?
1392 with 200mgs test? thats real high

 

[abolone]

Mid week update

body is starting to adapt to fasting which is nice, 4days in so far. Training has been a little bit hard. Due to lack of water, but i've been doing the bear minimum and focusing on my compound lifts.

Diet -
Breakfast
Smoothie with berries, 80g oats, 700ml water, 50g protein powder
5 medjool dates
500ml water
1 banana
Holds me well for 14hrs no food nor water.

Dinner - always high fibre meals with high protein and carbs

Supplements - magnesium powder at night before bed

Peds - 200mg test e

Sleep - 5hrs + 50min nap in afternoon

Training bench day looks like this

DB bench 2x8 RPE6
Bb bench 3x4 100kg
BB bench 2x6 90kg
Lat pull down 3x12
Triceps and bicep 3x8s


Getting it done.......nothing overly exciting till next month then we ramp things right up with every single variable on point.


Lasts night meal

 

[abolone]

asu buco hehe

 

[the_alcatraz]

Mid week update

body is starting to adapt to fasting which is nice, 4days in so far. Training has been a little bit hard. Due to lack of water, but i've been doing the bear minimum and focusing on my compound lifts.

Diet -
Breakfast
Smoothie with berries, 80g oats, 700ml water, 50g protein powder
5 medjool dates
500ml water
1 banana
Holds me well for 14hrs no food nor water.

Dinner - always high fibre meals with high protein and carbs

Supplements - magnesium powder at night before bed

Peds - 200mg test e

Sleep - 5hrs + 50min nap in afternoon

Training bench day looks like this

DB bench 2x8 RPE6
Bb bench 3x4 100kg
BB bench 2x6 90kg
Lat pull down 3x12
Triceps and bicep 3x8s


Getting it done.......nothing overly exciting till next month then we ramp things right up with every single variable on point.


Lasts night meal
View attachment 151458

asu buco hehe
View attachment 151460

big eating bro @abolone the dinner was what part? the last meal looks like chicken potatoes?

 

[marshmonsta]

asu buco hehe
View attachment 151460

Nice feed brother,that's one of my all time favourites

 

[abolone]

big eating bro @abolone the dinner was what part? the last meal looks like chicken potatoes?

Italian dish of braised veal shanks, which are cross-cut from the leg bone beneath the knee and shoulder. The shank is a tougher cut of meat, so slow cooking in liquid is essential for the melt-in-your-mouth texture that osso buco is known for.

 

[stevesmi]

your body will adjust to fasting pretty fast. our bodies are more adaptable then people think

 

[abolone]

Training pics attached
Safety bar squats go box ( above parallel )
Bench press
Side lateral raises

All at home in my home gym I set up awhile ago! I have a decent set up for what I need plus the convenience of a home gym!!! Busy life!!!
Father a husband and a very bad lifter striving for perfection

Cheers gents

 

[SteveMobsterG]

Good work

 

[abolone]

Good work

Thanks OG trying day in day out even after working 10hrs a day
Grind never stops till the grave

 

[ballin2504]

Mid week update

body is starting to adapt to fasting which is nice, 4days in so far. Training has been a little bit hard. Due to lack of water, but i've been doing the bear minimum and focusing on my compound lifts.

Diet -
Breakfast
Smoothie with berries, 80g oats, 700ml water, 50g protein powder
5 medjool dates
500ml water
1 banana
Holds me well for 14hrs no food nor water.

Dinner - always high fibre meals with high protein and carbs

Supplements - magnesium powder at night before bed

Peds - 200mg test e

Sleep - 5hrs + 50min nap in afternoon

Training bench day looks like this

DB bench 2x8 RPE6
Bb bench 3x4 100kg
BB bench 2x6 90kg
Lat pull down 3x12
Triceps and bicep 3x8s


Getting it done.......nothing overly exciting till next month then we ramp things right up with every single variable on point.


Lasts night meal
View attachment 151458

@abolone that’s a great update man. The food is looking really good.

 

[abolone]

Update before the weekend.

Hope everyone is having a blessed Friday.

Volume has dropped to manage fatigue ( because im fasting )
also weight just focusing on movement,.
Day 3 Deadlifts
Conventional deadlift 2x3 130
Conventional deadlift 2x5 110
Front squats TO BOX 2x6 60
SSB good mornings 2x8 bar

Changes - No changes at this stage.
Water - 3.5L
Cals - ???? open high protein high fibre high carbs..
Sleep - 7hr
Peds - 200mg Test e
Nothing overly exciting right now, just focusing on movement this month ( 30days )


thanks all <3!



Last Nights Dinner Uploaded -

Lean beef mince soft tacos
Vegetable gyoza
Tuna fried rice with beetroot
Medjool dates
Grapes
Mission wraps
Mixed salad Corn,onion,Tomato,beans

 

[abolone]

Psyhio this morning
Injury Update good news just ultra tight hips/glutes Psyhio did suggest the following exercises every other day to lose up my hips/glutes!

Looking forward to getting the work done and recovering! Cant wait to squat something decent in 2025!


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
https://youtube.com/shorts/afHiS0n3hJU?si=N8LAtCKimV2LqimR


90 90 get ups. 3x8 per side
https://youtube.com/shorts/6kHSm1BWkpI?si=oJSZT3t_uO20lnjQ

 

[MUSTANG_18]

Training pics attached
Safety bar squats go box ( above parallel )
Bench press
Side lateral raises

All at home in my home gym I set up awhile ago! I have a decent set up for what I need plus the convenience of a home gym!!! Busy life!!!
Father a husband and a very bad lifter striving for perfection

Cheers gents

Update before the weekend.

Hope everyone is having a blessed Friday.

Volume has dropped to manage fatigue ( because im fasting )
also weight just focusing on movement,.
Day 3 Deadlifts
Conventional deadlift 2x3 130
Conventional deadlift 2x5 110
Front squats TO BOX 2x6 60
SSB good mornings 2x8 bar

Changes - No changes at this stage.
Water - 3.5L
Cals - ???? open high protein high fibre high carbs..
Sleep - 7hr
Peds - 200mg Test e
Nothing overly exciting right now, just focusing on movement this month ( 30days )


thanks all <3!



Last Nights Dinner Uploaded -

Lean beef mince soft tacos
Vegetable gyoza
Tuna fried rice with beetroot
Medjool dates
Grapes
Mission wraps
Mixed salad Corn,onion,Tomato,beans



View attachment 151551

Psyhio this morning
Injury Update good news just ultra tight hips/glutes Psyhio did suggest the following exercises every other day to lose up my hips/glutes!

Looking forward to getting the work done and recovering! Cant wait to squat something decent in 2025!


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
https://youtube.com/shorts/afHiS0n3hJU?si=N8LAtCKimV2LqimR


90 90 get ups. 3x8 per side
https://youtube.com/shorts/6kHSm1BWkpI?si=oJSZT3t_uO20lnjQ

once again your meals WIN dude like come on super clean and nice pics
the physio you got issues with hips? you seem good
btw saw them back pics WiDE AF nice

 

[RoySimpson]

Mid week update

body is starting to adapt to fasting which is nice, 4days in so far. Training has been a little bit hard. Due to lack of water, but i've been doing the bear minimum and focusing on my compound lifts.

Diet -
Breakfast
Smoothie with berries, 80g oats, 700ml water, 50g protein powder
5 medjool dates
500ml water
1 banana
Holds me well for 14hrs no food nor water.

Dinner - always high fibre meals with high protein and carbs

Supplements - magnesium powder at night before bed

Peds - 200mg test e

Sleep - 5hrs + 50min nap in afternoon

Training bench day looks like this

DB bench 2x8 RPE6
Bb bench 3x4 100kg
BB bench 2x6 90kg
Lat pull down 3x12
Triceps and bicep 3x8s


Getting it done.......nothing overly exciting till next month then we ramp things right up with every single variable on point.


Lasts night meal
View attachment 151458

@abolone with the incredible meal right here! Love me some watermelon!

 

[abolone]

@abolone with the incredible meal right here! Love me some watermelon!

The melon its excellent for rehydration

 

[the_alcatraz]

The melon its excellent for rehydration

I prefer electrolytes lol

 

[abolone]

I prefer electrolytes lol

Both are excellent
Water is very refreshing and excellent for hydration

 

[abolone]

Day4 ( secondary bench day )
Push press 4x4
Mid Grip bench 3x8
Db lateral raise 3x8
Db Rear delts 3x8
Tricep 4x8s
bicep 4x8s
Session was hard and was very thirsty but hey job done.

Changes - No changes at this stage.
Water - 3.5L
Cals - open high protein high fibre high carbs..
Steps - 15k a day average
Sleep - 7hr
Peds - 200mg Test e

day10 of fasting 20days to go then we ramp things right up
5200cals, test,npp and or deca / mast and or primo / hgh / slin ( fast and slow release ) is what coach does suggest
lets gooooooooo!

 

[25homes]

Nice work

 

[abolone]

Last night's meal for breaking fast!
Porter house steak, diet mince, mixed salad with beans, vegetables, cakes, fresh Turkish bread.
Hydration
Water melon and power rade And pomegranate juice

 

[the_alcatraz]

Day4 ( secondary bench day )
Push press 4x4
Mid Grip bench 3x8
Db lateral raise 3x8
Db Rear delts 3x8
Tricep 4x8s
bicep 4x8s
Session was hard and was very thirsty but hey job done.

Changes - No changes at this stage.
Water - 3.5L
Cals - open high protein high fibre high carbs..
Steps - 15k a day average
Sleep - 7hr
Peds - 200mg Test e

day10 of fasting 20days to go then we ramp things right up
5200cals, test,npp and or deca / mast and or primo / hgh / slin ( fast and slow release ) is what coach does suggest
lets gooooooooo!

Last night's meal for breaking fast!
Porter house steak, diet mince, mixed salad with beans, vegetables, cakes, fresh Turkish bread.
Hydration
Water melon and power rade And pomegranate juice
View attachment 151653

Very fancy meal bro lol you have one of the best like a personal chef making it

 

[abolone]

Squats
SSB off a box 3X6
BB rdl 3x8s
Single leg step ups ( rehab )
Lying leg curls 2x8 3rir
Ghr sit up 2x8
Calf raises 2x8

Feeling overly fatigued and tired hydration is 3L a day 1.5 at dawn 1.5 at sun set

Body is struggling and everything feels heavy even tho there's barely any weight loaded sigh.

12 days through the holy month enjoying it but body isn't enjoying training little tough but I'm getting it done to the best of my capabilities...


Hope you all are well...

 

[MUSTANG_18]

Squats
SSB off a box 3X6
BB rdl 3x8s
Single leg step ups ( rehab )
Lying leg curls 2x8 3rir
Ghr sit up 2x8
Calf raises 2x8

Feeling overly fatigued and tired hydration is 3L a day 1.5 at dawn 1.5 at sun set

Body is struggling and everything feels heavy even tho there's barely any weight loaded sigh.

12 days through the holy month enjoying it but body isn't enjoying training little tough but I'm getting it done to the best of my capabilities...


Hope you all are well...

struggling? you doing a big food run right? should be ok with weight

 

[abolone]

UPDATE

Rebab going well. been doing the prescribed routine eod which is making a difference in my hip area, also got a remedial massage today for my hip.. feeling ok were on track...


late night Bench session ( 12am )
-------------------------------
DB bench 2x8 40s
Bb bench 3x4 105
BB bench 2x6 95kg
Lat pull down 3x12s
facepulls 3x12s
Bicep & triceps 3x8s
-------------------------------

Bloods - came back good coach happy and said nothing needs to change or be done.
Peds - Cruise "150mg" test e a week shot M/W/F same same here.
Diet - Open diet atm keeping protein high and just eating what ever i like during this rehab phase tbh.
Sleep - 5hrs
Steps 15,000
Changes - Dosage dropped .6 a week = 150mg. dropped 50mgs. bloods read a lil high on 200mg, its hard to say and base things off bloods as metabolising test chnages for each person... true measure per mg only relies in HPLC tests.
Added in two more shakes morning/night mixed with 1L water
Water - 3L

was a better session this time round!

Thanks!

 

[abolone]

Slowly creeping back
Mass is getting there
High protein,high carbs,high fats open diet can't wait to get every variable on point

 

[MUSTANG_18]

UPDATE

Rebab going well. been doing the prescribed routine eod which is making a difference in my hip area, also got a remedial massage today for my hip.. feeling ok were on track...


late night Bench session ( 12am )
-------------------------------
DB bench 2x8 40s
Bb bench 3x4 105
BB bench 2x6 95kg
Lat pull down 3x12s
facepulls 3x12s
Bicep & triceps 3x8s
-------------------------------

Bloods - came back good coach happy and said nothing needs to change or be done.
Peds - Cruise "150mg" test e a week shot M/W/F same same here.
Diet - Open diet atm keeping protein high and just eating what ever i like during this rehab phase tbh.
Sleep - 5hrs
Steps 15,000
Changes - Dosage dropped .6 a week = 150mg. dropped 50mgs. bloods read a lil high on 200mg, its hard to say and base things off bloods as metabolising test chnages for each person... true measure per mg only relies in HPLC tests.
Added in two more shakes morning/night mixed with 1L water
Water - 3L

was a better session this time round!

Thanks!

View attachment 151736
Slowly creeping back
Mass is getting there
High protein,high carbs,high fats open diet can't wait to get every variable on point

Rehab is key want to see you back ripped and big and in your pic you look ripped and big already, should use this as avatar instead of that back dude
40s on the db bench? any pain?

 

[abolone]

Day 3 Deadlift
Conventional deadlift 2x3 140
Conventional deadlift 2x5 130
Front squats TO BOX 2x6 70
SSB good mornings 2x8 bar

Weight decreased due to injury and fasting. Managing fatigue and stress, main focus is rehabilitation thus working block.

Got a remedial massage on Friday really working the hip area, been keeping up with my mobility work also really staying ontop of things here! Lets hope things get better.

 

[RoidRage69]

Are you fasting for days or for hours?

 

[abolone]

Are you fasting for days or for hours?

14hr days.

 

[the_alcatraz]

Day 3 Deadlift
Conventional deadlift 2x3 140
Conventional deadlift 2x5 130
Front squats TO BOX 2x6 70
SSB good mornings 2x8 bar

Weight decreased due to injury and fasting. Managing fatigue and stress, main focus is rehabilitation thus working block.

Got a remedial massage on Friday really working the hip area, been keeping up with my mobility work also really staying ontop of things here! Lets hope things get better.

14hr days.

training deads is perfect this is kg right?
and try for 16 hours per day fasted

 

[RoidRage69]

14hr days.

So only water for 14 days. Damn. I will never fast for longer than 16 hours ever again.

 

[abolone]

No water.
Eat at dawn, break fast @ sunset 14hrs.

 

[RoidRage69]

I misread it. I thought u said 14 days fasting not 14 hours per day. That's actually pretty tolerable. I was doing up to 22-24 hours and doing OMAD and that sucked. I had constant tendinitis while doing it. Stopped doing it and the aches and pains all suddenly went away.

 

[MUSTANG_18]

No water.
Eat at dawn, break fast @ sunset 14hrs.

This is like that muslim eating thing right?

 

[abolone]

BENCHDAY

DB bench 2x8 45s
Bb bench 3x4 110
BB bench 2x6 100kg
Lat pull down 3x12s ( rpe8 )
facepulls 3x12s ( rpe8 )
Bicep & triceps 3x8s (rpe8)

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 15,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol

---

Thanks all have a great week love always

 

[MUSTANG_18]

BENCHDAY

DB bench 2x8 45s
Bb bench 3x4 110
BB bench 2x6 100kg
Lat pull down 3x12s ( rpe8 )
facepulls 3x12s ( rpe8 )
Bicep & triceps 3x8s (rpe8)

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 15,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol

---

Thanks all have a great week love always

Bench was a big win 2x6 your chest is wide now i bet dude

 

[stevesmi]

bench day is the best

 

[RoidRage69]

bench day is the best

Bench day is fun but it's cool to pull huge weight off the floor while everyone in the gym is watching.

 

[SteveMobsterG]

This is like that muslim eating thing right?

Yes. 'That Muslim eating thing'. Ramadan. Similar in principle to Lent

Yet it's no different than you or me fasting

 

[the_alcatraz]

Yes. 'That Muslim eating thing'. Ramadan. Similar in principle to Lent

Yet it's no different than you or me fasting

yea its ramadan bro but @MUSTANG_18 is a hick dont worry about it lol

 

[abolone]

Deadlifts!

Day 3 Deadlift
Conventional deadlift 2x3 140
Conventional deadlift 2x5 130
Front squats TO BOX 2x6 70
SSB good mornings 2x8 bar

Little lazy atm since we aren't really pushing the weight nor intensity..
Kinda bord!!

Rehabilitation
Still doing rehab hips getting better thats for sure, just annoying doing the prescribed routine...

9 days left of the holy month then we'll back back to surplus cals and slowly ramp things up into comp prep!!!

 

[the_alcatraz]

Deadlifts!

Day 3 Deadlift
Conventional deadlift 2x3 140
Conventional deadlift 2x5 130
Front squats TO BOX 2x6 70
SSB good mornings 2x8 bar

Little lazy atm since we aren't really pushing the weight nor intensity..
Kinda bord!!

Rehabilitation
Still doing rehab hips getting better thats for sure, just annoying doing the prescribed routine...

9 days left of the holy month then we'll back back to surplus cals and slowly ramp things up into comp prep!!!

big deadlift for the rehab
can you do cardio?

 

[ballin2504]

BENCHDAY

DB bench 2x8 45s
Bb bench 3x4 110
BB bench 2x6 100kg
Lat pull down 3x12s ( rpe8 )
facepulls 3x12s ( rpe8 )
Bicep & triceps 3x8s (rpe8)

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 15,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol

---

Thanks all have a great week love always

@abolone nice chest workout. You’ll definitely be sore after this one. Way to get after it.

 

[abolone]

big deadlift for the rehab
can you do cardio?

15k steps on average is my cardio along side a walk in the park with my lil man and I can't so intensive long hard cardio not my thing haha....

 

[the_alcatraz]

15k steps on average is my cardio along side a walk in the park with my lil man and I can't so intensive long hard cardio not my thing haha....

talk about intense 15k is a lot but power cardio

 

[RoySimpson]

BENCHDAY

DB bench 2x8 45s
Bb bench 3x4 110
BB bench 2x6 100kg
Lat pull down 3x12s ( rpe8 )
facepulls 3x12s ( rpe8 )
Bicep & triceps 3x8s (rpe8)

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 15,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol

---

Thanks all have a great week love always

@abolone Solid work right here!

 

[Tiger Salman Khan]

Deadlifts!

Day 3 Deadlift
Conventional deadlift 2x3 140
Conventional deadlift 2x5 130
Front squats TO BOX 2x6 70
SSB good mornings 2x8 bar

Little lazy atm since we aren't really pushing the weight nor intensity..
Kinda bord!!

Rehabilitation
Still doing rehab hips getting better thats for sure, just annoying doing the prescribed routine...

9 days left of the holy month then we'll back back to surplus cals and slowly ramp things up into comp prep!!!

@abolone Great updates bro........

 

[abolone]

Squat Day

Warm up
Foam rolling whole body 5mins
Thoracic Mobility 2x10
90/90 breathing 2x10
A1 banded glute bridge 2x10
banded glute clam 2x10
Banded glute kick back 2x10

---

Exercises
SSb to box 3x6
BB Rdl 3x8
laying leg curls 2x12
leg extensions 2x12
Ab wheel 2x10

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 10,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol
Energy - 4/10
Stress - 2/10

---

hip is slowly coming along the 90/90 rehab drills are doing its thing, going straight into prep after this comp in September lets goooo!

 

[25homes]

BENCHDAY

DB bench 2x8 45s
Bb bench 3x4 110
BB bench 2x6 100kg
Lat pull down 3x12s ( rpe8 )
facepulls 3x12s ( rpe8 )
Bicep & triceps 3x8s (rpe8)

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 15,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol

---

Thanks all have a great week love always

Nice work here

 

[the_alcatraz]

Squat Day

Warm up
Foam rolling whole body 5mins
Thoracic Mobility 2x10
90/90 breathing 2x10
A1 banded glute bridge 2x10
banded glute clam 2x10
Banded glute kick back 2x10

---

Exercises
SSb to box 3x6
BB Rdl 3x8
laying leg curls 2x12
leg extensions 2x12
Ab wheel 2x10

---

Peds - Cruise "150mg" test e a week shot M/W/F
Diet - Meal one / pre fast meal BNC plant based protein 2scoops, 100g berries, 100g oats, 1L water, 3x meedjool dates, 1 banana
Meal two / break fast meal porterhouse steak, potato chips ( air fried ) salad , diet mince, cakes etc ( open diet ) with 1L water
Before sleep meal 2 scoops protein 1L water
Sleep - 7hrs
Steps 10,000
Changes - nothing to note.
Water - 3L
Mood - stable calm relaxed ( got to love trt dose ) lol
Energy - 4/10
Stress - 2/10

---

hip is slowly coming along the 90/90 rehab drills are doing its thing, going straight into prep after this comp in September lets goooo!

squat day back bro no pain?

 

[abolone]

Squats
SSB off a box 3X6 ( pain still there might need to do some scans )
BB rdl 3x8s
Single leg step ups ( rehab )
Lying leg curls 2x8 3rir
Ghr sit up 2x8
Calf raises 2x8

---

Peds - Cruise "150mg" test e a week shot M/W/F


No changes nothing exciting happening here on my end, just getting it done.

Thanks all

 

[the_alcatraz]

Squats
SSB off a box 3X6 ( pain still there might need to do some scans )
BB rdl 3x8s
Single leg step ups ( rehab )
Lying leg curls 2x8 3rir
Ghr sit up 2x8
Calf raises 2x8

---

Peds - Cruise "150mg" test e a week shot M/W/F


No changes nothing exciting happening here on my end, just getting it done.

Thanks all

squat day is what weight?

 

[abolone]

110 off box
100 RDL
Nothing really lol