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@abolone conventional deadlift is boring, cliched but man it works!
everyone is always trying to reinvent the wheel on them
so simple yet effective
Approved Log Abolones Strength / Growth Journal - Testosterone, Primobolan, Mast, HGH, Insulin Cycle
everyone is always trying to reinvent the wheel on them
so simple yet effective
deadlifts are amazing! i like the hanging leg raises. build up a strong core i hit those too sometimes
@abolone
Glad to see you feeling better each week brother. Progress is awesome.
deload is big on volumeWEEK 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!!!!!!!!!
you tired hows your food intake?
Far from boring bro, loads of fun.... they're a essential lift for powerlifting.
Yeah thanks heaps I di need to incorporate more mobility stuff, little stiff haha...
Mannn the hang leg raises pick me apart
Cheers brother thanks heaps.
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
Changes were made yesterday more food
mid 5000s now.....
You've got this big man 
Gotta get those cals in to grow
Gotta get those cals in to grow
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.
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.
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.
Strong bro!!
yes mobility is importantFar from boring bro, loads of fun.... they're a essential lift for powerlifting.
Yeah thanks heaps I di need to incorporate more mobility stuff, little stiff haha...
Mannn the hang leg raises pick me apart
Cheers brother thanks heaps.
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 !!!
you don't want to become locked
Hey brother
slowly getting there!!!Agreed especially as Bodyweight goes up needs alot more attention.
bro mince we don't call it that hereThanks heaps for the feedback my brother! Yeah we are into deload week just finished my day 4 today
Next week new block! Will update log with new block !!
Thank you very much, we are going well
Thanks @ceo conventional is the only way haha..
Hahahaha!! I got a nice surprise for you don't you worry you will be proud... I kinda will swallow my words...
Weight goes up, red meat always daily bro love porter house steak as my choice in meat! Along side diet mince!!!
we call it beef ground
Those raises definitely work the core.Far from boring bro, loads of fun.... they're a essential lift for powerlifting.
Yeah thanks heaps I di need to incorporate more mobility stuff, little stiff haha...
Mannn the hang leg raises pick me apart
Cheers brother thanks heaps.
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 !!!
bros why not. they the bestThanks heaps for the feedback my brother! Yeah we are into deload week just finished my day 4 today
Next week new block! Will update log with new block !!
Thank you very much, we are going well
Thanks @ceo conventional is the only way haha..
Hahahaha!! I got a nice surprise for you don't you worry you will be proud... I kinda will swallow my words...
Weight goes up, red meat always daily bro love porter house steak as my choice in meat! Along side diet mince
yeah i meant boring as in ones that people get bored of over time but they are always fun to me tooFar from boring bro, loads of fun.... they're a essential lift for powerlifting.
Yeah thanks heaps I di need to incorporate more mobility stuff, little stiff haha...
Mannn the hang leg raises pick me apart
Cheers brother thanks heaps.
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 !!!
@abolone great training update man!
bro should get texas beef. you will grow more trust meGround beef minced meat
Haha yeah I got you bro!!!
my son 12 and already 250 pounds and 6'6'' from all the texas red meat i gave him as kid
Bro!! Aussie beef in the best in the world!!
Haha Texas beef be on tren for sure your son jacked as hell super huge human!! Tren the
bro my son gonna be in NFL one day from all the red meat.Bro!! Aussie beef in the best in the world!!
Haha Texas beef be on tren for sure your son jacked as hell super huge human!! Tren the
WEEK 13 DAY 2 SPONSORED BY @UGL OZ
Bench Day 2
Bench 2x4 155kg ( first set 4 second 3.5 ) little heavy... lost upper back tension.
Bench Back downs 2x4 140kg
DB Neutral Press 2x8 40kg
Dips 3x6-8 +15kg
Chest Supported Row 4x8 75kg each side (plate loaded)
Face Pulls 2x12
Arms 2x15 d cable tricep push downs, 2x15 d cable bicep curls ( went easy on arms today will hit them on secondary upper day (Sunday)
Bench session overall good little heavy for week one, missed a rep on the second set oh well still hit a huge PB that's the most I've done for reps, officially strongest I've ever been!! thanks for all your support along this journey long way to go exactly 12weeks out from comp big things coming!
I did go four days in a row with training, tomorrow is rest day.
Thanks all
-Abolone
Bench Day 2
Bench 2x4 155kg ( first set 4 second 3.5 ) little heavy... lost upper back tension.
Bench Back downs 2x4 140kg
DB Neutral Press 2x8 40kg
Dips 3x6-8 +15kg
Chest Supported Row 4x8 75kg each side (plate loaded)
Face Pulls 2x12
Arms 2x15 d cable tricep push downs, 2x15 d cable bicep curls ( went easy on arms today will hit them on secondary upper day (Sunday)
Bench session overall good little heavy for week one, missed a rep on the second set oh well still hit a huge PB that's the most I've done for reps, officially strongest I've ever been!! thanks for all your support along this journey long way to go exactly 12weeks out from comp big things coming!
I did go four days in a row with training, tomorrow is rest day.
Thanks all
-Abolone
yep big issueHey brother
Agreed especially as Bodyweight goes up needs alot more attention.
@abolone great work bro....rest day is important....try meditation on rest day........
week 13 big bench but why 155? I think 180 is your big bench bro
Definitely I need to put in extra work here my bro!
Yeah rest day is needed lower back is a little tight today.
Programed by coach this weight.. lets hope we can press 180 with competition rules
we all do!Definitely I need to put in extra work here my bro!
Yeah rest day is needed lower back is a little tight today.
Programed by coach this weight.. lets hope we can press 180 with competition rules
That banded work is tough
Good update
Week 13 Day 3 POWERED BY @UGL OZ !
Deadlift Day 3
Deads 2x3 225kg
Deads back downs 205kg
front squat 2x6 80kg
B stance Rdl 3x6 35kg
chins 4x6 was programmed for 15kg but i done BW was rushed for time...
hanging leg riases 2 sets x 10
Overall good session weights light enough feeling really good, moved well.. on the other hand my bench day was a lil heavy....... i think my coach shot a little to high OR i undershot ?
......feeling good on this dose will incorporate tren @70mg a week closer to comp @BodyMonster34 im eating my words here bro lol...but im joining the dark side!
Thanks all
-Abolone!
Deadlift Day 3
Deads 2x3 225kg
Deads back downs 205kg
front squat 2x6 80kg
B stance Rdl 3x6 35kg
chins 4x6 was programmed for 15kg but i done BW was rushed for time...
hanging leg riases 2 sets x 10
Overall good session weights light enough feeling really good, moved well.. on the other hand my bench day was a lil heavy....... i think my coach shot a little to high OR i undershot ?
......feeling good on this dose will incorporate tren @70mg a week closer to comp @BodyMonster34 im eating my words here bro lol...but im joining the dark side!Thanks all
-Abolone!
strong growth bro you can get tren to 100mgs/week even bretter lolWeek 13 Day 3 POWERED BY @UGL OZ !
Deadlift Day 3
Deads 2x3 225kg
Deads back downs 205kg
front squat 2x6 80kg
B stance Rdl 3x6 35kg
chins 4x6 was programmed for 15kg but i done BW was rushed for time...
hanging leg riases 2 sets x 10
Overall good session weights light enough feeling really good, moved well.. on the other hand my bench day was a lil heavy....... i think my coach shot a little to high OR i undershot ?
Thanks all
-Abolone!
bro tren make the man. you officially now a true real manWeek 13 Day 3 POWERED BY @UGL OZ !
Deadlift Day 3
Deads 2x3 225kg
Deads back downs 205kg
front squat 2x6 80kg
B stance Rdl 3x6 35kg
chins 4x6 was programmed for 15kg but i done BW was rushed for time...
hanging leg riases 2 sets x 10
Overall good session weights light enough feeling really good, moved well.. on the other hand my bench day was a lil heavy....... i think my coach shot a little to high OR i undershot ?
Thanks all
-Abolone!
10mg a day will be sufficient enough coach says.
Well see lol
10mgs ed of tren?
When we start peaking yeah tren will be deployed @ 10mg daily, my injections are daily
10mgs tren ed is an interesting dose bro i cant wait to see it @abolone
Me also, should be interesting along side Anadrol and halotestin
anadrol and halo bad idea dude HEADACHESMe also, should be interesting along side Anadrol and halotestin
yeah? how so bro?
i got nasty headaches on the combo lol
Sunday Check-In Complete @UGL OZ
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
Last edited:
big volume in 1 day bro! damnSunday Check-In Complete @UGL OZ
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
you going to cook meal prep? @abolone
11 weeks will do it
Sunday Check-In Complete @UGL OZ
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
db flat bench and lat pulldown
i see a lot of action on lats today
i think its underrated it can make a physique
@abolone
WEEK 13 DAY 1 SQUATS
Warm ups
Thoracic Mobility 2x8
Foam rollin 5mins whole body
90/90 Stretch 2x12
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge
2x8
Squat Day 1 Today
SSB Squats 2x3 142.5 ( pain free!! )
SSB Squats Back downs 2x5 127
BB RDL 2x8-10 105
Leg Press 2x10 narrow stance few plates a side
Split Squats 3x6 30kg
Ab wheel 3x10 - didn't do it no time.
Check-in feedback : No changes made just keep going on as we are, will stop gaining weight soon possible 2kg more then allow anadrol and tren to do its thing. must stay under110 or bang-on 110 to make weight!
Session : Good squat day hip is feeling good! am greatful!!! been getting blood noses in my sessions lately possible high blood pressure........ have to check my blood pressure in the gym next time lol probably not a good look but hey gota do it!
-Abolone.
Warm ups
Thoracic Mobility 2x8
Foam rollin 5mins whole body
90/90 Stretch 2x12
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge
2x8
Squat Day 1 Today
SSB Squats 2x3 142.5 ( pain free!! )
SSB Squats Back downs 2x5 127
BB RDL 2x8-10 105
Leg Press 2x10 narrow stance few plates a side
Split Squats 3x6 30kg
Ab wheel 3x10 - didn't do it no time.
Check-in feedback : No changes made just keep going on as we are, will stop gaining weight soon possible 2kg more then allow anadrol and tren to do its thing. must stay under110 or bang-on 110 to make weight!
Session : Good squat day hip is feeling good! am greatful!!! been getting blood noses in my sessions lately possible high blood pressure........ have to check my blood pressure in the gym next time lol probably not a good look but hey gota do it!
-Abolone.
Last edited:
Sunday Check-In Complete @UGL OZ
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
arms are all really nice
they are looking amazing
pushing some good weights
@abolone
@aboloneSunday Check-In Complete @UGL OZ
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
i like how you finish this with bent over dumbbell rear delts
seems like a good pump
keep up the good work!
putting a lot of respect on this trainingSunday Check-In Complete @UGL OZ
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
pushing things for sure
i like the different exercises makes it fun!
@abolone
bros leg training is A+
when you do a good leg day it builds a strong body i believe
that is what i like to see !
@abolone
seated overhead press and back downs is A+Sunday Check-In Complete @UGL OZ
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
i love the single arm preacher curls as well
keep it up!
@abolone
@abolone the nose bleeds hit me this time of the year also when training. Mine ended up being a slight sinus infection
WEEK 13 DAY 2 SPONSORED BY @UGL OZ
Bench Day 2
10weeks till comp
Bench 2x4 157.5kg ( first set 3.5 reps, second 2.5reps ) lol missing reps again finding the same stickie point each time roughly half way FML
Bench Back downs 2x4 145kg
DB Neutral Press 2x8 42.5kg
Dips 3x6-8 +10kg
Chest Supported Row 4x8 80kg each side (plate loaded)
Face Pulls 2x12
Missed arms today rushed for time will catch up on them on sunday!
10 weeks out, few stickie points with bench, will have to see what coach wants to incorporate to pass this issue , possible board press? rack press? mid pause presses ? ahwell.....
Thanks all
Bench Day 2
10weeks till comp
Bench 2x4 157.5kg ( first set 3.5 reps, second 2.5reps ) lol missing reps again finding the same stickie point each time roughly half way FML
Bench Back downs 2x4 145kg
DB Neutral Press 2x8 42.5kg
Dips 3x6-8 +10kg
Chest Supported Row 4x8 80kg each side (plate loaded)
Face Pulls 2x12
Missed arms today rushed for time will catch up on them on sunday!
10 weeks out, few stickie points with bench, will have to see what coach wants to incorporate to pass this issue , possible board press? rack press? mid pause presses ? ahwell.....
Thanks all
@abolone next 11 weeks will be awesome to follow!Sunday Check-In Complete @UGL OZ
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
10 weeks out is the big time now bro i think you need to get some rack presses there for sure @abolone
any food udpates?
Volume looking excellent on this oneSunday Check-In Complete @UGL OZ
Sunday check in done with @PassiveHulk awaiting his feed back.
Body weight PB 105.1kg! 4.9kg away from goal and 11weeks left!
Overall training this week was solid got the job day things are now ramping up and were starting to COOK!!
only issue im having is waking up in the middle of the night (2am more or less) absolute drenched in sweat the sheets are soaking lol...... ( unsure why ideas? hgh? )
Sunday day 4
Day 4 Secondary upper
Seated Overhead Press 2x4 80kg
Back downs 2x6 72.5kg
DB Flat Bench 3x8 45s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
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
Rest day today.
Wednesday i generally take as my rest day
Nothing overly exciting apart from my sponsor @UGL OZ sending me out some tren ace! thanks so so much man!
Unsure when were going to deploy this compound alongside Halo & Anadrols, I will ask both @PassiveHulk and Bgreco ( PL coach ) when is the best timing to ultise this compound for force production...
Thanks all
-Abolone.
Wednesday i generally take as my rest day
Nothing overly exciting apart from my sponsor @UGL OZ sending me out some tren ace! thanks so so much man!
Unsure when were going to deploy this compound alongside Halo & Anadrols, I will ask both @PassiveHulk and Bgreco ( PL coach ) when is the best timing to ultise this compound for force production...
Thanks all
-Abolone.
rest day is the right day bro you rest and recover
Week 14 Day 3 POWERED BY @UGL OZ !
Deadlift Day 3
Deads 1x8 240kg amrap full send tonight
Deads back downs 215kg ( COOKED couldn't do them )
front squat 2x6 82.5kg
B stance Rdl 3x6 35kg
chins 4x6 BW
hanging leg riases 2 sets x 10
Feeling really good training is going good, was programmed for 2x3 230, thought ill send it a lil amrap @ 240! tren will be added next block! 70mg cant wait
Thanks all
-Abolone!
Deadlift Day 3
Deads 1x8 240kg amrap full send tonight
Deads back downs 215kg ( COOKED couldn't do them )
front squat 2x6 82.5kg
B stance Rdl 3x6 35kg
chins 4x6 BW
hanging leg riases 2 sets x 10
Feeling really good training is going good, was programmed for 2x3 230, thought ill send it a lil amrap @ 240! tren will be added next block! 70mg cant wait
Thanks all
-Abolone!
@abolone the deads are 215kgs tahts still big of a try bro no matter what
you going to throw up them food pics?
AMRAP on deads... oof
Yeah was just too cooked to do them, the amrap took alot out of me
was heaps of fun dude 240 for max sends could have gotten 10 but lost grip, if i could blur my face i would upload them hahaha...
not bad at all huge pb, no orals nor 19nors in stack was stoked!!!! running a little over a gram of androgens, test/dhts
Rest Day Today
Back into it on Sunday for day 4!!
Mission wrap
Four bean mix by edgell
ean mince beef 300g
Mixed veg ( tuscan kale )
Porterhouse steak 200g
Potatoes 600g
1 table spoon butter!
Special package arrived today! thanks @UGL OZ next block ill be running tren ace @ 70mg a week! cant wait to see what this is all about, may sound hypocrital right now, since I've always been against tren but hey! lets learn from experience.. lets see how i react to 70mgs!
Back into it on Sunday for day 4!!
Mission wrap
Four bean mix by edgell
ean mince beef 300g
Mixed veg ( tuscan kale )
Porterhouse steak 200g
Potatoes 600g
1 table spoon butter!
Special package arrived today! thanks @UGL OZ next block ill be running tren ace @ 70mg a week! cant wait to see what this is all about, may sound hypocrital right now, since I've always been against tren but hey! lets learn from experience.. lets see how i react to 70mgs!
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you are looking terrific man! the deadlifts are on point and looking great! @abolone front squats are my #1 type of squat
bro chins and hanging leg raises look outstanding. i want to see big deadlifts always @abolone and hit that texas red meat
bros the deadlifts and front squats are fun. @abolone chin training and hanging leg raises are also fun. keep up the good work
always a quality update out of you. you are a valuable member of the EF family with these updates @abolone those leg raises to finish are tough!
deadlift day looks in the books! doing some good stuff here @abolone RDL and front squats look fun!
deadlift days are always fun @abolone i have to start doing them more. they are an outstanding way to train
@MUSTANG_18 can you delete this guys posts and ban him?
Lol they always try aye
hes gone i got him bro
he was done by @the_alcatraz
@abolone shifting some serious weight bro! Solid!
@abolone putting the work in per usual big fella! Killer work man
WEEK 14 DAY 4! @UGL OZ
Check-In Done this morning with @PassiveHulk, body weight 105kg have had a little stall this week.
Changes : Lantus dropped by 5iu on both training and non training days to see if it helps with my sweats in the middle of the night.
Body Glucose Checks : Will also need to be done, Am first thing in the morning, Post work out and 2hrs after last meal of the day. Then changes will be made to peds, nutrition etc
Bloods : @RoidsafeJames, Blood referral booked for tomorrow, pre bloods to be made before adding in 70mg of Tren, deployment date will be on the 21st.
New sups to be added : @Driven_nutrition axis & Liquid Glutathione
Oils: 440 test 440 mast 440 primo
Peptides : 500mcg bpc157 EOD, 6iu GH training days, 4iu Resting days
Calories : 5543 Training days , 4700 Resting days
Overall on track and 10 weeks out. feeling really good stable moods libido up cool calm no stress or over thought process etc healthy as can be! and most importantly somewhat strong!
Day 4 Secondary upper
Seated Overhead Press 2x4 85kg
Back downs 2x6 75kg
DB Flat Bench 3x8 47.5s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
ARMS : Added into day 1 and 4.
Arms & Delts
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
Thanks all
-Abolone
Check-In Done this morning with @PassiveHulk, body weight 105kg have had a little stall this week.
Changes : Lantus dropped by 5iu on both training and non training days to see if it helps with my sweats in the middle of the night.
Body Glucose Checks : Will also need to be done, Am first thing in the morning, Post work out and 2hrs after last meal of the day. Then changes will be made to peds, nutrition etc
Bloods : @RoidsafeJames, Blood referral booked for tomorrow, pre bloods to be made before adding in 70mg of Tren, deployment date will be on the 21st.
New sups to be added : @Driven_nutrition axis & Liquid Glutathione
Oils: 440 test 440 mast 440 primo
Peptides : 500mcg bpc157 EOD, 6iu GH training days, 4iu Resting days
Calories : 5543 Training days , 4700 Resting days
Overall on track and 10 weeks out. feeling really good stable moods libido up cool calm no stress or over thought process etc healthy as can be! and most importantly somewhat strong!
Day 4 Secondary upper
Seated Overhead Press 2x4 85kg
Back downs 2x6 75kg
DB Flat Bench 3x8 47.5s
Lat Pulldown 3x12 2RIR
DB Lateral Raise 3x12 7.5kg
ARMS : Added into day 1 and 4.
Arms & Delts
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
Thanks all
-Abolone
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@abolone bro post up meal and training pics........
Thanks for your onngoing support
Good work
Today is a write off due to sickness
Will have to start my training later in the week and go 4 days straight to get the job done...
Here's some food pics from days Chinese restaurant, i just order the spiciest things on the menu hoping it cues my sickness lol very tastey yet spicey
spicey beef brisket soup
Beef dumpings in Chili oil sauce
hope you don’t get it like I did, bro. Enjoy the rest if ya can!
Yummmm as fuck - all things consideredToday is a write off due to sickness
Will have to start my training later in the week and go 4 days straight to get the job done...
Here's some food pics from days Chinese restaurant, i just order the spiciest things on the menu hoping it cues my sickness lol very tastey yet spicey
spicey beef brisket soup
Beef dumpings in Chili oil sauce
View attachment 156211
looks oily AF bro get some more soup and recover soonToday is a write off due to sickness
Will have to start my training later in the week and go 4 days straight to get the job done...
Here's some food pics from days Chinese restaurant, i just order the spiciest things on the menu hoping it cues my sickness lol very tastey yet spicey
spicey beef brisket soup
Beef dumpings in Chili oil sauce
View attachment 156211
@abolone i'm sure you guys have some good asian food in ozland. that looks quite good. but i don't mess with spicy lolToday is a write off due to sickness
Will have to start my training later in the week and go 4 days straight to get the job done...
Here's some food pics from days Chinese restaurant, i just order the spiciest things on the menu hoping it cues my sickness lol very tastey yet spicey
spicey beef brisket soup
Beef dumpings in Chili oil sauce
View attachment 156211
@abolone bros seen a lot of aussies sick lately. ya'll probably in the middle of flu season is why. be careful take care of yourselfToday is a write off due to sickness
Will have to start my training later in the week and go 4 days straight to get the job done...
Here's some food pics from days Chinese restaurant, i just order the spiciest things on the menu hoping it cues my sickness lol very tastey yet spicey
spicey beef brisket soup
Beef dumpings in Chili oil sauce
View attachment 156211
get some real chicken soup bro buy a chicken and boil that bird for 4 hours you will see the bone broth there @aboloneDefinitely chilli infused
Even I had to take yesterday offToday is a write off due to sickness
Will have to start my training later in the week and go 4 days straight to get the job done...
Here's some food pics from days Chinese restaurant, i just order the spiciest things on the menu hoping it cues my sickness lol very tastey yet spicey
spicey beef brisket soup
Beef dumpings in Chili oil sauce
View attachment 156211
@abolone bro it good you getting some red meat. and you sick cause you messing with dirty lot lizards. gotta pick the clean ones like i do. ya'll in austria got some dirty ass lot lizards not like texasToday is a write off due to sickness
Will have to start my training later in the week and go 4 days straight to get the job done...
Here's some food pics from days Chinese restaurant, i just order the spiciest things on the menu hoping it cues my sickness lol very tastey yet spicey
spicey beef brisket soup
Beef dumpings in Chili oil sauce
View attachment 156211
that looks good man. the green veggies look perfect too @abolone that right there would be a nice post workout mealToday is a write off due to sickness
Will have to start my training later in the week and go 4 days straight to get the job done...
Here's some food pics from days Chinese restaurant, i just order the spiciest things on the menu hoping it cues my sickness lol very tastey yet spicey
spicey beef brisket soup
Beef dumpings in Chili oil sauce
View attachment 156211
@abolone i didn't know you guys were so into chinese food over there. thought you all mostly stuck to mostly british food. aren't you all descendents of brtis?So good
Definitely chilli infused
UPDATE
Still battling with sickness, was bed written for two days, flue season in full effect in Australia specific where I'm from.
Diet/Training : Haven't been on point, diet is kinda free for all at the moment as I haven't trained since Sunday which was my day 4. Will try get my Squats done today and go 4 days in a row to complete this week then I go into a deload the following week...
Bloods : Blood tests to be ran this week for coach @PassiveHulk to access and make some decisions based on how bloods are looking.
Sleep : Recently purchased a cpap machine from resmed, have been snoring overly loud and been waking up with a sore throat due to sleeping with my mouth wide open. Thanks @Poprox
For the cpap suggestion definitely keen to see theses results in the coming weeks!!
PEDS : 440 test e 350 mast e 350 primobolan e, HGH 4iu resting days 6iu training days 20iu lantus slin training days 15iu lantus slin resting days.
@UGL OZ !!
Few pics added, I did get some cupping and needling done Monday.
Hoping for speedy recovery so i can get back into this prep!!!!!
Thanks all
-abolone
Still battling with sickness, was bed written for two days, flue season in full effect in Australia specific where I'm from.
Diet/Training : Haven't been on point, diet is kinda free for all at the moment as I haven't trained since Sunday which was my day 4. Will try get my Squats done today and go 4 days in a row to complete this week then I go into a deload the following week...
Bloods : Blood tests to be ran this week for coach @PassiveHulk to access and make some decisions based on how bloods are looking.
Sleep : Recently purchased a cpap machine from resmed, have been snoring overly loud and been waking up with a sore throat due to sleeping with my mouth wide open. Thanks @Poprox
For the cpap suggestion definitely keen to see theses results in the coming weeks!!
PEDS : 440 test e 350 mast e 350 primobolan e, HGH 4iu resting days 6iu training days 20iu lantus slin training days 15iu lantus slin resting days.
@UGL OZ !!
Few pics added, I did get some cupping and needling done Monday.
Hoping for speedy recovery so i can get back into this prep!!!!!
Thanks all
-abolone
Hope your feeling better soon brother
Hopefully not too long before he's back killing it again, rest up brother
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