Approved Log Abolones Strength / Growth Journal - Testosterone, Primobolan, Mast, HGH, Insulin Cycle

[2Thick]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

@abolone conventional deadlift is boring, cliched but man it works!
everyone is always trying to reinvent the wheel on them
so simple yet effective

 

[ROIDDERS]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

foam rolling whole body few minutes
90/90 stretch
good maintenance exercises i like it !

@abolone

 

[Ulter]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

deadlifts are amazing! i like the hanging leg raises. build up a strong core i hit those too sometimes
@abolone

 

[MasonicBodybuilder]

Glad to see you feeling better each week brother. Progress is awesome.

 

[MUSTANG_18]

WEEK 12 DAY 4 DELOAD


Check in done this morning with coach awaiting feedback will share once received!

Bodyweight PB 104.9 ( 100grams up this week lil slow this week ) possible bump in cals again well see.

DAY 4
Secondary Upper Day.

Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

Workout
Seated Overhead Press 2x6 67.5kg
Seated Overhead Press back downs 2x8 65kg
DB Decline Press 3x8 27.5kg ( lite n easy )
Chest Supported Row 4x8 75kg a side full rom controlled eccentric
Rear Delt Fly 2x12-15 5kg
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar 2x12

Session
Meh average session, got the job done little tired today for what ever reason.. Can't always have good sessions, least it was at the end of the week which is fair

All good. Ticking away week by week closer & closer to goal, i can't wait man..



Bring on week 13!!!!!!!!!

deload is big on volume
you tired hows your food intake?

 

[abolone]

@abolone conventional deadlift is boring, cliched but man it works!
everyone is always trying to reinvent the wheel on them
so simple yet effective

Far from boring bro, loads of fun.... they're a essential lift for powerlifting.

foam rolling whole body few minutes
90/90 stretch
good maintenance exercises i like it !

@abolone

Yeah thanks heaps I di need to incorporate more mobility stuff, little stiff haha...

deadlifts are amazing! i like the hanging leg raises. build up a strong core i hit those too sometimes
@abolone

Mannn the hang leg raises pick me apart

Glad to see you feeling better each week brother. Progress is awesome.

Cheers brother thanks heaps.

deload is big on volume
you tired hows your food intake?

Same volume throughout the block 3 weeks of overloading with the 4th week being a deload ( weight % drops ) foods nice and high and stable 100grams up this week in weight, little slow @PassiveHulk bumped my cals up, I will update log with changes shortly, along side my new block !!!

 

[the_alcatraz]

Same volume throughout the block 3 weeks of overloading with the 4th week being a deload ( weight % drops ) foods nice and high and stable 100grams up this week in weight, little slow @PassiveHulk bumped my cals up, I will update log with changes shortly, along side my new block !!!

bumping up calories is what you need you'll grow more bro

 

[abolone]

bumping up calories is what you need you'll grow more bro

Changes were made yesterday more food mid 5000s now.....

 

[PassiveHulk]

You've got this big man Gotta get those cals in to grow

 

[abolone]

WEEK 13! @UGL OZ !!!
Check in updates : Changes made to diet, calorie bumped from 5254 Cals To 5543 Cals, bumping Carb + Fat marcos.
Nothing else changed peds still the same Test 440/Primo350/Mast/350 Hgh 6iu / Slin 25iu.

---

New Program​

Squat Day 1	SSB Squats 2x3	Weight 135kg	SSB Squats Back downs 2x5	Weight 120kg	BB RDL 2x8-10	Weight 100kg	Leg Press 2x10	RPE 7	Split Squats 3x6	Weight 30kg	AB Wheel 3x10s
Bench Day 2	Bench 2x4	Weight 155kg	Bench Back downs 2x4	Weight 140kg	DB Neutral Press 2x8	Weight 40kg	Dips 3x6-8	+10kg	Chest Supported Row 4x8	Weight 2RIR	Face Pulls 2x12+ ARMS
Deadlift Day 3	Deads 2x3	Weight 225kg	Back downs 2x3	Weight 205	Front Squat 2x6	Weight 80kg	B-Stance RDL 3x6	weight 35kg	Chins 4x6	+15kg	Hanging Leg Raises 3x10
Day 4 Secondary upper	Seated Overhead Press 2x4	Weight 80kg	Back downs 2x6	Weight 72.5kg	DB Flat Bench 3x8	Weight 8RPE	Lat Pulldown 3x12	Weight 2 RIR	DB Lateral Raise 3x12	2RIR	ARMS

---

ARMS : Added into day 1 and 4.
Arms & Delts are getting extra attention because they suck..
Single arm D handle cable curls 2x15
Single Arm tricep push downs 2x15
wide grip ez bar curls 2x15
Long D handle tricep extensions 2x15
Single arm preacher curls 2x15
Dual stack delts 2x15
Bent over dumber rear delt flies 2x15

---

Squat Day 1 Today
SSB Squats 2x3
SSB Squats Back downs 2x5
BB RDL 2x8-10
Leg Press 2x10
Split Squats 3x6
Ab wheel 3x10






Thanks


-Abolone.