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Not far behind me at the mo.
Approved Log Abolones Strength / Growth Journal - Testosterone, Primobolan, Mast, HGH, Insulin Cycle
4wks out
@abolone bros not bad on this training. you hitting it nicely. dips are the best
@abolone bro you pushing some good weights. i like to see you pushing it. keep up the good work !
@abolone great work on this man! we are very impressed. i especially love your weight training sessions and how structured they are
@abolone nice job on these. the dips and benching are good to do together. really works the triceps
good job on the bench press and dips. the arms are also looking good. very nice session on this one @abolone
@abolone chest session is looking solid bro!
Day 3 Deadlift week 3!
Sponsor @UGL OZ
working really well for me, thanks TEAM ugl!
-Abolone!
Sponsor @UGL OZ
working really well for me, thanks TEAM ugl! - Dead Lift Day 3
- Conventional Deadlift 2x2 250kg x 2 260kg x 2
- Back Downs 2x2 230kg
- Front Squats 2x5 92.5kg
- B stance RDL 3x6 45kg
- Chin ups 4x6 +10kg
- Hanging leg raises 3x10
-Abolone!
@abolone that’s crazy the weights are moving that easily. Great work big guy.
@abolone team UGL OZ is the realest obviously you doing good on deadlifts PUMP!Day 3 Deadlift week 3!
Sponsor @UGL OZ
What a way to finish the week, everything went absolutely perfect today! i was programmed 245 2x2 i worked to 250 x2 then went to 260 x2 weights feeling REALLY good now!! check-in tomorrow and day 4 also! deload next week ! things are really starting to come ALIVE now!!
- Dead Lift Day 3
- Conventional Deadlift 2x2 250kg x 2 260kg x 2
- Back Downs 2x2 230kg
- Front Squats 2x5 92.5kg
- B stance RDL 3x6 45kg
- Chin ups 4x6 +10kg
- Hanging leg raises 3x10
-Abolone!
Awesome feeling when weights are moving in the right direction
Good work
Squat Day 1 deload week
Bent bar squats 2x3 147.5kg
back downs 2x5 130kg
BB RDL 2x8-10 100 + resistance band
Leg press 2x8-10 200kg + bands
Split Squats 3x6 15kgs
Ab wheel 3x10
Check ins done on Sunday coach said to keep on doing what we're doing nothing to be altered or changed at this stage, body weight 107.6kg will roll in halo and anadrol soon!
Comp prep going OK, haven't missed any reps weights flying and having zero issues with confidence big fun!
The down side is I've got a little tenderness going on, the left anterior deltoid is giving me pain while I do pressing movements! Psyhio seen today and gave me the following exercises to complete
Cuban presses 2x10 5kg
YTW raises 4kg 2x10
Lock 3. 3x10 (each direction 1x = 1 rep). 2.5kg plate
External rotation into Overhead 3x10, 5-10kg
I'm smashing bpc157 and tb500 1000mcg everyday... hoping everything heals FAST, 4 weeks out...
Bent bar squats 2x3 147.5kg
back downs 2x5 130kg
BB RDL 2x8-10 100 + resistance band
Leg press 2x8-10 200kg + bands
Split Squats 3x6 15kgs
Ab wheel 3x10
Check ins done on Sunday coach said to keep on doing what we're doing nothing to be altered or changed at this stage, body weight 107.6kg will roll in halo and anadrol soon!
Comp prep going OK, haven't missed any reps weights flying and having zero issues with confidence big fun!
The down side is I've got a little tenderness going on, the left anterior deltoid is giving me pain while I do pressing movements! Psyhio seen today and gave me the following exercises to complete
Cuban presses 2x10 5kg
YTW raises 4kg 2x10
Lock 3. 3x10 (each direction 1x = 1 rep). 2.5kg plate
External rotation into Overhead 3x10, 5-10kg
I'm smashing bpc157 and tb500 1000mcg everyday... hoping everything heals FAST, 4 weeks out...
@abolone keep up the grind going man. nice videos man. very educational for all
'Bent bar squats'? Safety bar or Elephant bar? Do you have a pic?
@abolone excellent work! the peptides should help you a lot. just gotta keep on them they aren't cheap
@abolone you are looking terrific man. the peptides are on point. love this hard work and pushing you are doing !
nice videos to share! haven't seen too many do cuban presses. i wonder how they named it that. i've heard of cuban cigars @abolone
bros these are some good videos. good demonstrations on how to do those simple lifts. @abolone good workouts overall you look great!
@abolone bro damn those big on bpc and tb. that shit pricey. i need to get me some
@abolone solid session right here bro!
Bench Day 2 week 4 Deload Week. @UGL OZ !
Bench press 2x2 145kg
Back downs 2x4 135kg
DB standing shoulder press 5kg..
I wont push this week, ill only be focusing my on main lifts along side one accessory then into rehab work!
Ran into some issues with front anterior delt, two Sundays ago after shoulder pressing my delt decided to give up. Im working close with a physio. He has put together a plan just hoping it all works out! 4 weeks out from comp doesn't help the situation one bit.... very annoying...
PEDS Still remain the same
No changes what so ever, body weight is 107kg and holding onto what I've got before deploying orals, anyways it is what it is constant injuries occur when im at my strongest each and every time......
Bench press 2x2 145kg
Back downs 2x4 135kg
DB standing shoulder press 5kg..
I wont push this week, ill only be focusing my on main lifts along side one accessory then into rehab work!
Ran into some issues with front anterior delt, two Sundays ago after shoulder pressing my delt decided to give up. Im working close with a physio. He has put together a plan just hoping it all works out! 4 weeks out from comp doesn't help the situation one bit.... very annoying...
PEDS Still remain the same
No changes what so ever, body weight is 107kg and holding onto what I've got before deploying orals, anyways it is what it is constant injuries occur when im at my strongest each and every time......
@abolone you have delt issue like pain or can still lift bro?
Awesome news comp prep is going well
Can bench somewhat OK
Cant over head press hurts
be careful bro
@abolone Great work bro......
@abolone hoping you heal fast also brother. That combo will definitely help it out quickly.
Excuse my absence, nothing overly exciting last week.. I went into my deload week and just focused on main lifts. I was advised not to push accessories so i didn't end up doing them at all. My main focus for the week was heal and recover from this delt which is giving me trouble while doing over head movements.
Pshyio was seen today for a massage, scrapping and cupping along side some exercises to do for my delt.
BPC157/TB500 is being ran @1000mcg/1mg a day
HGH 6iu training days 4iu rest days
Peds 440 test e 350mast 350 primo 70mg tren ace.
Surplus cals sitting @ 5400.
Bodyweight Slight dip this week, sitting at 105.8.
New program has been sent to my google sheets and im ready to really work hard this week and smoke some PBS 3 weeks and 5 days out from comp it all counts NOW.
Day 1 Squats
Warm-Up / Activation work
Foam rollin whole body 5mins
Thoracic Mobility 2x8
90/90 Stretch 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge 2x8
Exercises
Low Bar Back Squats 2x1 -175kg
Back downs 2x2 -160
BB RDL 2x6-8 110kg ( banded )
Legpress 2x8 7RPE
Split squats 3x6 1-2RIR
Ab wheel 2x10
Day 2 Bench
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -165kg
Back downs 2x2 152.5kg
DB Neutral Press 2x6 47.5kg
Dips 2x8 + 10kg BW
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
Day 3 Deads
Warm-Up / Activation work
90/90 Stretch 2sets 3 each side hold for 5 seconds
Pallof Press Low to High 2x10 on two knees
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
A3 Banded Crab Walk 2x10
Wall Hinge 2x8
Exercises
Conventional Deadlift 1x1 270kg top single this will be a huge mile stone for me personally, its 5 reds a side and 30kg off 300!!!! lets fkngo!
back downs 2x1 250kg
Front Squat 2x4 100kg
B-Stance RDL 3x6 45kg
Chin Ups 4x6 +10kg
Hanging Leg Raises 3x10 ( i always be lazy and never do theses lol )
Day 4 Deads
Warm-Up / Activation work
Thoracic Mobility 2x8
Pullaparts 2x12
Scap Push Ups 2x12
Medium Grip Bench 2x4 120kg
back downs 2x6 110kg
DB Shoulder Press 2x6 45
Lat Pulldown 3x12
DB Lateral Raise 3x12
ARMS-
First time back under a straight bar for squats have been doing rehab for such a long time on my hip and were finally back, better then ever and ready to build something decent, very excited lets see how this week goes with my delt ill push my main lifts and most likely drop my accessories to 60% working load, it is what it is. TEAM @UGL OZ represent !!
Thanks all
-Abolone!
Pshyio was seen today for a massage, scrapping and cupping along side some exercises to do for my delt.
BPC157/TB500 is being ran @1000mcg/1mg a day
HGH 6iu training days 4iu rest days
Peds 440 test e 350mast 350 primo 70mg tren ace.
Surplus cals sitting @ 5400.
Bodyweight Slight dip this week, sitting at 105.8.
New program has been sent to my google sheets and im ready to really work hard this week and smoke some PBS 3 weeks and 5 days out from comp it all counts NOW.
Day 1 Squats
Warm-Up / Activation work
Foam rollin whole body 5mins
Thoracic Mobility 2x8
90/90 Stretch 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge 2x8
Exercises
Low Bar Back Squats 2x1 -175kg
Back downs 2x2 -160
BB RDL 2x6-8 110kg ( banded )
Legpress 2x8 7RPE
Split squats 3x6 1-2RIR
Ab wheel 2x10
Day 2 Bench
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -165kg
Back downs 2x2 152.5kg
DB Neutral Press 2x6 47.5kg
Dips 2x8 + 10kg BW
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
Day 3 Deads
Warm-Up / Activation work
90/90 Stretch 2sets 3 each side hold for 5 seconds
Pallof Press Low to High 2x10 on two knees
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
A3 Banded Crab Walk 2x10
Wall Hinge 2x8
Exercises
Conventional Deadlift 1x1 270kg top single this will be a huge mile stone for me personally, its 5 reds a side and 30kg off 300!!!! lets fkngo!
back downs 2x1 250kg
Front Squat 2x4 100kg
B-Stance RDL 3x6 45kg
Chin Ups 4x6 +10kg
Hanging Leg Raises 3x10 ( i always be lazy and never do theses lol )
Day 4 Deads
Warm-Up / Activation work
Thoracic Mobility 2x8
Pullaparts 2x12
Scap Push Ups 2x12
Medium Grip Bench 2x4 120kg
back downs 2x6 110kg
DB Shoulder Press 2x6 45
Lat Pulldown 3x12
DB Lateral Raise 3x12
ARMS-
First time back under a straight bar for squats have been doing rehab for such a long time on my hip and were finally back, better then ever and ready to build something decent, very excited lets see how this week goes with my delt ill push my main lifts and most likely drop my accessories to 60% working load, it is what it is. TEAM @UGL OZ represent !!
Thanks all
-Abolone!
Rest is always important brother! Not overexerting yourself is just as important to your growth phase as lifting heavy is brother. Looking forward to your next round of updates
AJ
Day 1 Squats
Warm-Up / Activation work
Foam rollin whole body 5mins
Thoracic Mobility 2x8
90/90 Stretch 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge 2x8
Exercises
Low Bar Back Squats 2x1 -175kg
Back downs 2x2 -160
BB RDL 2x6-8 110kg ( banded )
Legpress 2x8 7RPE
Split squats 3x6 1-2RIR
Ab wheel 2x10
easy enough day pushed intensity today with 2min breaks in-between sets, flew through it all.. hips feeling really good! delt rehab work was also done prior to the session! Good session!!
-Abolone!
Warm-Up / Activation work
Foam rollin whole body 5mins
Thoracic Mobility 2x8
90/90 Stretch 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge 2x8
Exercises
Low Bar Back Squats 2x1 -175kg
Back downs 2x2 -160
BB RDL 2x6-8 110kg ( banded )
Legpress 2x8 7RPE
Split squats 3x6 1-2RIR
Ab wheel 2x10
easy enough day pushed intensity today with 2min breaks in-between sets, flew through it all.. hips feeling really good! delt rehab work was also done prior to the session! Good session!!
-Abolone!
Thanks AJ !!!!!Rest is always important brother! Not overexerting yourself is just as important to your growth phase as lifting heavy is brother. Looking forward to your next round of updates
AJ
thanks !!
I like your squats and your prep for it too bro thats vet style you dont just jump in
i do think lunges can help can you do them?
Thanks brother, it's all program set by coach i just follow along dude
Good to see
@abolone looks good on this training! the exercises are on point. i like the foam rolling as well
@abolone warm up is on point. nice job on the exercises. split squats are on point keep it up!
@abolone fantastic job on all of this. i love the warm up and activation work. this is what we like to see. keep it up!
bro @abolone what about the red meat? we need to see it. also lot lizard report, how that cmming along?
@abolone foam rolling is awesome. its a great way to stretch out the back. love it
@abolone bros i give you a lot of good credit. you pushing some good weights as usual. You never go wrong with some squats.
good coach you getting the buff bro
@abolone Solid training session right here!
Day 2 Bench
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -165kg First set was a little slow, second was game ON flew!
Back downs 2x2 152.5kg
DB Neutral Press 2x6 47.5kg deloaded theses to 35kg due to shoulder
Dips 2x8 + 10kg BW dips are off the cards now cant do them, shoulder doesn't like them, coach will adjust em
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
Solid easy bench session heaviest ive pressed this prep easy as, definitely a opener.. tomorrow we deadlift time to get 5plates a side 5 reds that is in powerlifting world (270kg) thanking @UGL OZ for the ongoing support along side the best team there is cheers lads!!!
-Abolone!
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -165kg First set was a little slow, second was game ON flew!
Back downs 2x2 152.5kg
DB Neutral Press 2x6 47.5kg deloaded theses to 35kg due to shoulder
Dips 2x8 + 10kg BW dips are off the cards now cant do them, shoulder doesn't like them, coach will adjust em
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
Solid easy bench session heaviest ive pressed this prep easy as, definitely a opener.. tomorrow we deadlift time to get 5plates a side 5 reds that is in powerlifting world (270kg) thanking @UGL OZ for the ongoing support along side the best team there is cheers lads!!!
-Abolone!
deadlift time im waiting to see the magic big lift bro
Day 3 Deads @UGL OZ @UGL OZ Power!
PREWORK OUT
Going into this session i had some test suspension @ 50mg and injectable Anadrol @ 12.5mg +10mg of anavar, Solid stack, i do rate it!
Warm-Up / Activation work
90/90 Stretch 2sets 3 each side hold for 5 seconds
Pallof Press Low to High 2x10 on knees
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
A3 Banded Crab Walk 2x10
Wall Hinge 2x8
Exercises
Conventional Deadlift 1x1 270kg was programmed for top single but i just amrap'd it, wasn't wise coach wont be happy with it but ohwell ending up doing 3.5 reps @ 270kg lost grip mid way on the 3rd rep
back downs 2x1 250kg FELT very heavy alot of fatigued built up after the 270.
Front Squat 2x4 100kg
B-Stance RDL 3x6 45kg
Chin Ups 4x6 +10kg
Hanging Leg Raises 3x10 i done 2 sets of theses then had to run, better than 0 sets right?
Thanks all-
Have a great weekend, rest day tomorrow my backs sore..
Much love
-Abolone!
PREWORK OUT
Going into this session i had some test suspension @ 50mg and injectable Anadrol @ 12.5mg +10mg of anavar, Solid stack, i do rate it!
Warm-Up / Activation work
90/90 Stretch 2sets 3 each side hold for 5 seconds
Pallof Press Low to High 2x10 on knees
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
A3 Banded Crab Walk 2x10
Wall Hinge 2x8
Exercises
Conventional Deadlift 1x1 270kg was programmed for top single but i just amrap'd it, wasn't wise coach wont be happy with it but ohwell ending up doing 3.5 reps @ 270kg lost grip mid way on the 3rd rep
back downs 2x1 250kg FELT very heavy alot of fatigued built up after the 270.
Front Squat 2x4 100kg
B-Stance RDL 3x6 45kg
Chin Ups 4x6 +10kg
Hanging Leg Raises 3x10 i done 2 sets of theses then had to run, better than 0 sets right?
Thanks all-
Have a great weekend, rest day tomorrow my backs sore..
Much love
-Abolone!
magic, 270kg x 3.5 lost grip at knees on the last rep. program was for 270 1x1 i really got to start following my program dude!
Happy seeing you doing the rehab work
@abolone Good work so far bro.....try meditation and yoga on rest day......
you are going to get huge and strong bro
Cheers we are building momentum now bro, food,rest, training and peds all on point just need to maintain consistency. Week by week chipping away and closer to goal.
you're going to a new level bro
Getting there brother all in good time im very thankful for EF family and my team @UGL OZ & @PassiveHulk
EF fam loves you bro
Day 2 Bench
PREWORK OUT
Going into this session i had some test suspension @ 50mg and injectable Anadrol @ 12.5mg + 10mg of anavar, Solid stack, i do rate it!
2 x crumpets and 40g honey!
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -170kg
Back downs 2x2 157.5kg
DB Neutral Press 2x6 couldnt push theses it hurts my shoulder 30kg today was enough
Decline bench 2x8s -35s
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
Going in, in todays session my shoulder was giving me some issues i did think this was going to be a issuse with my pressing, i decided to make small jumps when overloading my weight to working set and also roll out the area in my shoulder with a lacrosse ball up against the wall, worked well very well got my through my bench, happy as!
Thanks all, and shout out to my team @UGL OZ @PassiveHulk for getting me where i am today!
-Abolone
PREWORK OUT
Going into this session i had some test suspension @ 50mg and injectable Anadrol @ 12.5mg + 10mg of anavar, Solid stack, i do rate it!
2 x crumpets and 40g honey!
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -170kg
Back downs 2x2 157.5kg
DB Neutral Press 2x6 couldnt push theses it hurts my shoulder 30kg today was enough
Decline bench 2x8s -35s
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
Going in, in todays session my shoulder was giving me some issues i did think this was going to be a issuse with my pressing, i decided to make small jumps when overloading my weight to working set and also roll out the area in my shoulder with a lacrosse ball up against the wall, worked well very well got my through my bench, happy as!
Thanks all, and shout out to my team @UGL OZ @PassiveHulk for getting me where i am today!
-Abolone
overloading bro injectable anadrol damn you da realest
another amazing update @abolone nice how you include warm up and activation work. A++ job
That's a lot of PEDs for a preworkout
fairly mild bro, most guys are banging the red pills (halo)
injectables are the best =D halo comes into play soon cant wait
bros @abolone good fun exercises. i like what you are doing here. pumping in some good workouts
@abolone i'm liking this one. its going well! pushing some good training
@abolone bro you pushing it nicely. i want to see more red meat though. that make the man
I love this lineup on the training. glad to see you got hooked on the EF family. i know you had some evo issues @abolone
@abolone i'm liking this one man. its really good! a true champions workout!
Yeah that's past text no issues with evolutionary.org, all issues have been resolved. i just dont want to return to evolutionary.org i much prefer it here on EF
thanks for the support my brother!
EF fam got you here bro stay with usYeah that's past text no issues with evolutionary.org, all issues have been resolved. i just dont want to return to evolutionary.org i much prefer it here on EF
best meat post bro
bro hell yeah. you win man of the day
both forums are A+Yeah that's past text no issues with evolutionary.org, all issues have been resolved. i just dont want to return to evolutionary.org i much prefer it here on EF
Thats an interesting idea with the lacrosse ball
@UGL OZ !
Warm-Up / Activation work
90/90 Stretch 2sets 3 each side hold for 5 seconds
Pallof Press Low to High 2x10 on knees
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
A3 Banded Crab Walk 2x10
Wall Hinge 2x8
Exercises
Conventional Deadlift 1x1 290 x Mid shin 280 x to above knees
back downs 2x1 240kg very heavy as i was just cooked lol
Front Squat 2x4 110kg
B-Stance RDL 3x6 50kg
Chin Ups 4x6 +10kg
Hanging Leg Raises 1 set was tired after the deads and missing them
Last week was 270 1x1 i did decided to amrap it which wasnt the smartest idea... the fatigue does carry over into the next session thats for sure oh well we live and learn.. going off program never benefits one.
300kg dead will come soon just need to tick the 280 and 290 first
we
are
CLOSE.
Thanks all
-Abolone
Warm-Up / Activation work
90/90 Stretch 2sets 3 each side hold for 5 seconds
Pallof Press Low to High 2x10 on knees
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
A3 Banded Crab Walk 2x10
Wall Hinge 2x8
Exercises
Conventional Deadlift 1x1 290 x Mid shin 280 x to above knees
back downs 2x1 240kg very heavy as i was just cooked lol
Front Squat 2x4 110kg
B-Stance RDL 3x6 50kg
Chin Ups 4x6 +10kg
Hanging Leg Raises 1 set was tired after the deads and missing them
Last week was 270 1x1 i did decided to amrap it which wasnt the smartest idea... the fatigue does carry over into the next session thats for sure oh well we live and learn.. going off program never benefits one.
300kg dead will come soon just need to tick the 280 and 290 first
we
are
CLOSE.
Thanks all
-Abolone
How does the test suspension go? I’ve read it’s a nightmare to pin.
@abolone that’s a damn good bench man. You’re very strong!
Hey my bro, I haven't had any issues with the pip if that's what your asking alot of people seems to think there's alot of PIP bit at 50mg i haven't ran into any issues.
Pushing the water based liquid through the syringe can be hard but i tend to run it under hot water to thinnen the velocity just got to be quick i believe when shooting it
haven't had any issues and I do rate the compound
I like the warm up you doing bro you need it less likely to get injury
front squats and chin ups super big
Check-in done yesterday with coach @PassiveHulk
testosterone has been bumped to 525mg, anavar bumped to 20mg daily, omega 3s every meal, halo to come into play this week is a deload
BPC157/TB500 is being ran @1000mcg/1mg EOD day
HGH 6iu training days 4iu rest days
Peds 525mg test e 350mast 350 primo 70mg tren ace. @UGL OZ @UGL OZ
Surplus cals sitting @ 5600 still maintains the same.
Bodyweight sitting at 106.7kg two weeks out must make u110
Day 4 Deads
Warm-Up / Activation work
Thoracic Mobility 2x8
Pullaparts 2x12
Scap Push Ups 2x12
Medium Grip Bench 2x4 125kg
back downs 2x6 115kg
DB Shoulder Press 2x6 15kg ( front delt hates this movement )
Lat Pulldown 3x12 ( pushed it hard and went four sets )
DB Lateral Raise 3x12
ARMS- preacher curls 2x12s, ez bar curls 2x12s, push downs 2x12s single arm push downs 2x12s
two weeks out from comp body weight is sitting nicely everything going to plan cant wait to do it all over again!
thanks all
-Abolone
testosterone has been bumped to 525mg, anavar bumped to 20mg daily, omega 3s every meal, halo to come into play this week is a deload
BPC157/TB500 is being ran @1000mcg/1mg EOD day
HGH 6iu training days 4iu rest days
Peds 525mg test e 350mast 350 primo 70mg tren ace. @UGL OZ @UGL OZ
Surplus cals sitting @ 5600 still maintains the same.
Bodyweight sitting at 106.7kg two weeks out must make u110
Day 4 Deads
Warm-Up / Activation work
Thoracic Mobility 2x8
Pullaparts 2x12
Scap Push Ups 2x12
Medium Grip Bench 2x4 125kg
back downs 2x6 115kg
DB Shoulder Press 2x6 15kg ( front delt hates this movement )
Lat Pulldown 3x12 ( pushed it hard and went four sets )
DB Lateral Raise 3x12
ARMS- preacher curls 2x12s, ez bar curls 2x12s, push downs 2x12s single arm push downs 2x12s
two weeks out from comp body weight is sitting nicely everything going to plan cant wait to do it all over again!
thanks all
-Abolone
You’re fucking killin’ it, bro!
monster killing it bro wtf 280kgs right? you crazy strong respect
EF fam big big big respect for u @abolone
@mobster @RoidRage69 @Rogue888
nice man. good to see you in the flesh doing your thing. that is very impressive @abolone
Slowly getting there couldn't have achieved any of this without my team @UGL OZ @PassiveHulk and my EF family
bros you pumping the iron like a champion @abolone really inspiring stuff. keep up the grind!
I wish I could arch like that on my benches. Deads look great
nice one @abolone love the heavy lifting. that is what its all about
@abolone bro you strong as ox. didn't think you did heavy training like this. though you stuck light
strong training ! love this @abolone it proves that consistency matters.
you are looking amazing man. @abolone this is some strong training. its what we love to see
@abolone shifting some serious weight right here!
PREWORK OUT
nothing this time round light work.
Day 1 Squats
Warm-Up / Activation work
Foam rollin whole body 5mins
Thoracic Mobility 2x8
90/90 Stretch 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge 2x8
Exercises
Low Bar Back Squats 2x1 -180kg 100% pain free its such a breeze to squat now im wrapped!
Back downs 2x2 -170
BB RDL 2x6-8 120kg ( banded )
Legpress 2x8 7RPE
Split squats 3x6 1-2RIR was rushed for time didnt do them
Ab wheel 2x10 also rushed for time didnt do them.
overall good session weights moving and im feeling good! 1 week out!
nothing this time round light work.
Day 1 Squats
Warm-Up / Activation work
Foam rollin whole body 5mins
Thoracic Mobility 2x8
90/90 Stretch 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge 2x8
Exercises
Low Bar Back Squats 2x1 -180kg 100% pain free its such a breeze to squat now im wrapped!
Back downs 2x2 -170
BB RDL 2x6-8 120kg ( banded )
Legpress 2x8 7RPE
Split squats 3x6 1-2RIR was rushed for time didnt do them
Ab wheel 2x10 also rushed for time didnt do them.
overall good session weights moving and im feeling good! 1 week out!
you hella strong bro how you pdoing leg press how much weight?
@abolone great work man looks like some great form. Way to go brother
I understand that with my shoulder just have to work harder on some lifts, eventually u will get it
@abolone good work bro.....
Day 2 Bench
PREWORK OUT
Going into this session i had some test suspension @ 50mg and injectable Anadrol @ 12.5mg + 5mg halo Solid stack, i do rate it!
2 x crumpets and 40g honey!
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -175kg pb this is my biggest bench to date
Back downs 2x2 160s
DB Neutral Press 2x6 couldnt push theses it hurts my shoulder 30kg today was enough ( same as last week )
Decline bench 2x8s -35s
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
7 days out from capo annual bench comp, body weight is 105.7 this morning check in done with coach, feeling great weights moving well confidence is there cant wait to compete excited as!
PREWORK OUT
Going into this session i had some test suspension @ 50mg and injectable Anadrol @ 12.5mg + 5mg halo Solid stack, i do rate it!
2 x crumpets and 40g honey!
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -175kg pb this is my biggest bench to date
Back downs 2x2 160s
DB Neutral Press 2x6 couldnt push theses it hurts my shoulder 30kg today was enough ( same as last week )
Decline bench 2x8s -35s
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
7 days out from capo annual bench comp, body weight is 105.7 this morning check in done with coach, feeling great weights moving well confidence is there cant wait to compete excited as!
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