Approved Log Abolones rebuild Log

[abolone]

benching is looking good, keep it up!

Cheers I really enjoy benching

 

[abolone]

Day 3 Deads.

Current Weight: 94kg ( 7kg down )
Current Cycle 350 Test/350Primo/5iu Hgh/Lantus Slin 15iu AM/ novorapid 5iu PRE WORKOUT
Nutrition: 4500cals
Water : 5L
Steps 15,000

First time deadlifting in 2 months felt FINE considering, Nordic curls arnt the easiest thing, i don't believe i done one correct rep... very difficult hamstring strength isn't there just yet

Prework out -100g crumpets, 25g honey, 2 medjool dates. Immediately after eating ( 5-10mins ) before training i shot 5iu of novorapid slin.
energy was, felt great intensity was also on point which was nice!
Intra Workout -coach said this is very very important when messing around with slin, Intrawork out is pomegranate juice 200ml + 600ml water, 40g powerade, 10g EAA, 10g Creatine, 40g carb+, slip the whole way through your workout.


Warm ups
Foam Rolling full body
Thoracic Mobility 2x8
Copenhagen Plank 2x10
banded glute bridge 2x10
banded glute + clams 2x10

Day 3 DeadLifts

Conventional Deadlift 4x4 -160
Nordic Curls 3x6-8 bw
B-Stance RDL 3x6 20kg
Chin Ups 4x8 BW
Hanging Leg Raises 3x10 BW

Finished with rehab work for my left hip

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


thanks all

 

[RoySimpson]

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

@abolone Good to hear the nausea went away, bro! HGH dreams and waking up fresh are definitely a bonus! Solid bench day, hitting those heavy triples and fives. Flys, push-ups, rows, and pullovers, hitting all the right spots. Supersetting arms, efficient and effective! Macros and water intake are on point. Keep crushing it!

 

[ballin2504]

Day 3 Deads.

Current Weight: 94kg ( 7kg down )
Current Cycle 350 Test/350Primo/5iu Hgh/Lantus Slin 15iu AM/ novorapid 5iu PRE WORKOUT
Nutrition: 4500cals
Water : 5L
Steps 15,000

First time deadlifting in 2 months felt FINE considering, Nordic curls arnt the easiest thing, i don't believe i done one correct rep... very difficult hamstring strength isn't there just yet

Prework out -100g crumpets, 25g honey, 2 medjool dates. Immediately after eating ( 5-10mins ) before training i shot 5iu of novorapid slin.
energy was, felt great intensity was also on point which was nice!
Intra Workout -coach said this is very very important when messing around with slin, Intrawork out is pomegranate juice 200ml + 600ml water, 40g powerade, 10g EAA, 10g Creatine, 40g carb+, slip the whole way through your workout.


Warm ups
Foam Rolling full body
Thoracic Mobility 2x8
Copenhagen Plank 2x10
banded glute bridge 2x10
banded glute + clams 2x10

Day 3 DeadLifts

Conventional Deadlift 4x4 -160
Nordic Curls 3x6-8 bw
B-Stance RDL 3x6 20kg
Chin Ups 4x8 BW
Hanging Leg Raises 3x10 BW

Finished with rehab work for my left hip

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


thanks all

@abolone great work big fella. Love to see the stretching.

 

[25homes]

Nice work

 

[abolone]

Thanks gentlemen

 

[MUSTANG_18]

Day 3 Deads.

Current Weight: 94kg ( 7kg down )
Current Cycle 350 Test/350Primo/5iu Hgh/Lantus Slin 15iu AM/ novorapid 5iu PRE WORKOUT
Nutrition: 4500cals
Water : 5L
Steps 15,000

First time deadlifting in 2 months felt FINE considering, Nordic curls arnt the easiest thing, i don't believe i done one correct rep... very difficult hamstring strength isn't there just yet

Prework out -100g crumpets, 25g honey, 2 medjool dates. Immediately after eating ( 5-10mins ) before training i shot 5iu of novorapid slin.
energy was, felt great intensity was also on point which was nice!
Intra Workout -coach said this is very very important when messing around with slin, Intrawork out is pomegranate juice 200ml + 600ml water, 40g powerade, 10g EAA, 10g Creatine, 40g carb+, slip the whole way through your workout.


Warm ups
Foam Rolling full body
Thoracic Mobility 2x8
Copenhagen Plank 2x10
banded glute bridge 2x10
banded glute + clams 2x10

Day 3 DeadLifts

Conventional Deadlift 4x4 -160
Nordic Curls 3x6-8 bw
B-Stance RDL 3x6 20kg
Chin Ups 4x8 BW
Hanging Leg Raises 3x10 BW

Finished with rehab work for my left hip

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


thanks all

Deadlifts now you can do dude? no issue injuries

 

[abolone]

Deadlifts now you can do dude? no issue injuries

No issues when it comes to hip hinge movement, only assenting the squat

 

[abolone]

Day 4 Second upper body day-

Saturday Check ins
Saturday check in done this morning, weighed myself after a pee/poo weighing in @ 96kg 2kg up few progress pics uploaded to kahunas for coach to view and see how body is responding.. coach was happy with how body is responding cals will stay @ 4500, no changes to anything this week...diet/peds/sups all stays the same.

feeling overall good alot of doms going on since I'm just back into the swing of things, but every variable is on POINT. The weight in the gym will start to get heavy fast, so for now main focus is form & dialling everything since its nice and light..
Post check in meal was my breakfast smoothie which contains
WPI protein 50g, Nut butter 20g, Large banana, 50g Mixed berries, 20g Honey, 800ML water = 650cals P46.8 C77.8 F15

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 workout.
Postwork out - Cocopops 120g, honey 20g, WPI protein 40g, Large banana, 782ccals P41 C144.7 F2.3

---

Current Weight: 94kg ( 5kg down )
Current Cycle 350 Test/350Primo/5iu Hgh/Lantus Slin 15iu AM/ novorapid 5iu PRE WORKOUT, Peds shots are daily. daily is just as much smoother spread of blood plasma, less likely to encounter any issues as there's no peaks and valleys in serum levels of each compound, will give us alot more spread to bring test up higher than I've ran before without needing an AI. most ive pushed was 400mg and that was shot 3x M/W/F a week ran into no issues lets see how i respond to daily shots, keen for the weeks to come!
Nutrition: 4500cals
Water : 5L
Sleep : 7hrs
Steps 15,000

---

Warm Ups
Thoracic Mobility 2x8
Pullaparts 2x12-15
Scap Push Ups 2x12-15
Day 4 Secondary upper day
Seated Overhead Press 4x6 70
DB Decline Press 3x8 35s
Chest Supported Row 4x8 ( machine 3 plates a side full rom felt great.
Rear Delt Fly 3x12 7.5kg
ARMS Superset - bicep/tricep 4x12

 

[MUSTANG_18]

Day 4 Second upper body day-

Saturday Check ins
Saturday check in done this morning, weighed myself after a pee/poo weighing in @ 96kg 2kg up few progress pics uploaded to kahunas for coach to view and see how body is responding.. coach was happy with how body is responding cals will stay @ 4500, no changes to anything this week...diet/peds/sups all stays the same.

feeling overall good alot of doms going on since I'm just back into the swing of things, but every variable is on POINT. The weight in the gym will start to get heavy fast, so for now main focus is form & dialling everything since its nice and light..
Post check in meal was my breakfast smoothie which contains
WPI protein 50g, Nut butter 20g, Large banana, 50g Mixed berries, 20g Honey, 800ML water = 650cals P46.8 C77.8 F15

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 workout.
Postwork out - Cocopops 120g, honey 20g, WPI protein 40g, Large banana, 782ccals P41 C144.7 F2.3

---

Current Weight: 94kg ( 5kg down )
Current Cycle 350 Test/350Primo/5iu Hgh/Lantus Slin 15iu AM/ novorapid 5iu PRE WORKOUT, Peds shots are daily. daily is just as much smoother spread of blood plasma, less likely to encounter any issues as there's no peaks and valleys in serum levels of each compound, will give us alot more spread to bring test up higher than I've ran before without needing an AI. most ive pushed was 400mg and that was shot 3x M/W/F a week ran into no issues lets see how i respond to daily shots, keen for the weeks to come!
Nutrition: 4500cals
Water : 5L
Sleep : 7hrs
Steps 15,000

---

Warm Ups
Thoracic Mobility 2x8
Pullaparts 2x12-15
Scap Push Ups 2x12-15
Day 4 Secondary upper day
Seated Overhead Press 4x6 70
DB Decline Press 3x8 35s
Chest Supported Row 4x8 ( machine 3 plates a side full rom felt great.
Rear Delt Fly 3x12 7.5kg
ARMS Superset - bicep/tricep 4x12

94kg good weight you must be leaning out
but dont you think a bit too much insulin? @abolone
at your size even 5IUs is enough