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Approved Log AussieBrah Testosterone & Primobolan TRT Cruise Cycle Log

Aussiebrah

Aussiebrah

V.I.P.
EF Logger
G-day everyone, I am back for another log.

I have been lucky enough that I have picked up a sponsor😎.
Sassy’s Pharmaceuticals.
Sassy is an Aussie vendor doing a bloody good job ( 2 thumps up 👍🏼👍🏼 Sassy ).
You can fined all the info out here.

Introduction
Just a little introduction about my self before I get into specifics about my dieting, training and supplement use. I am an Aussie that loves training hard because it’s a part of my life. I have been training full time the last 5 years until then my training was not serious and I was off and on with it.

THE PLAN, HERE WE GO!
My plan is to trt cruise the next 10 - 12 weeks. In this time I will do a little weight loss and maintain (not a full prep cut ) to set myself up for my next cycle.

NUTRITION!!!
6 meals a day. I will update my meal plans every 2 weeks. My protein sources I rotate between protein powders, fish, ground turkey breast, chicken breast, kangaroo, ground beef and beef. For my carbohydrate sauce the majority of the time is Jasmine rice and pasta. For my fat sauce I rotate between avocado, almonds, cashews, peanut butter and mct oils. vegetables are thrown through any meal when I feel like it and same with salads.

TRAINING!!!
Mondays, Chest and Calf’s
Tuesday, Arms and Abs
Wednesday, Legs
Thursday, Off
Friday, Delts, Calf’s
Saturday, Back and Abs

Pharmaceutical Supplements.
Testosterone Enanthate, 200mg a week, split into 100mg on Sunday and Wednesday.
Primobolan Enanthate, 100mg a week, split into 50mg on Sunday and Wednesday.

Let’s get it!.
I am just a regular person dedicating my life to the iron which I love so much.
Cheers,
Aussiebrah L2
 
Aussiebrah said:
G-day everyone, I am back for another log.

I have been lucky enough that I have picked up a sponsor😎.
Sassy’s Pharmaceuticals.
Sassy is an Aussie vendor doing a bloody good job ( 2 thumps up 👍🏼👍🏼 Sassy ).
You can fined all the info out here.

Introduction
Just a little introduction about my self before I get into specifics about my dieting, training and supplement use. I am an Aussie that loves training hard because it’s a part of my life. I have been training full time the last 5 years until then my training was not serious and I was off and on with it.

THE PLAN, HERE WE GO!
My plan is to trt cruise the next 10 - 12 weeks. In this time I will do a little weight loss and maintain (not a full prep cut ) to set myself up for my next cycle.

NUTRITION!!!
6 meals a day. I will update my meal plans every 2 weeks. My protein sources I rotate between protein powders, fish, ground turkey breast, chicken breast, kangaroo, ground beef and beef. For my carbohydrate sauce the majority of the time is Jasmine rice and pasta. For my fat sauce I rotate between avocado, almonds, cashews, peanut butter and mct oils. vegetables are thrown through any meal when I feel like it and same with salads.

TRAINING!!!
Mondays, Chest and Calf’s
Tuesday, Arms and Abs
Wednesday, Legs
Thursday, Off
Friday, Delts, Calf’s
Saturday, Back and Abs

Pharmaceutical Supplements.
Testosterone Enanthate, 200mg a week, split into 100mg on Sunday and Wednesday.
Primobolan Enanthate, 100mg a week, split into 50mg on Sunday and Wednesday.

Let’s get it!.
I am just a regular person dedicating my life to the iron which I love so much.
Cheers,
Aussiebrah L2
Click to expand...
@Aussiebrah great start off to a new LOG, was following your old log, so this will be interesting.

Just some things we need for updates
diet, please share minimum weekly, every 2 weeks is not a log anymore bro ;)

training, please update your reps sets and weights as you go would be nice

waiting on some pics of you face blurred and your meal pics and training pics

share bro we are waiting for you to beefcake it :)
 
Meal plan

17/6/24
Training day (ON)
Protein 315
Carbohydrates 300
Fats 21

Non Training day (OFF)
Protein 300
Carbohydrates 170
Fats 21

Meal 1, P55 C80
65g protein powder, 120g oats and 100g blueberries.
Meal 2, P50 C70
201g beef, 265 pasta.
Meal 3, P50 F14
201g ground beef, 30g cashews.
meal 4, P55 C70 ( pre workout)
221g chicken, 265 pasta.
Meal 5, P55 C80 ( post workout )
65g protein powder, 300g rice.
Meal 6, P50 F14
65g casein protein powder, 14ml mct oil.
 
good start to this log
nuts are very underrated but a great source of fat
 
this will be an amazing cycle
looking forward to following you
 
this will be a fun log to follow
we definitely are looking forward to it
 
once you get everything on point you're gonna be rolling
make sure you also check the other logs
 
this will be a nice mild stack I like it
test and Primo work good together
 
I'm sure you'll get good results
your training and nutrition has to be on point
 
Aussiebrah said:
G-day everyone, I am back for another log.

I have been lucky enough that I have picked up a sponsor😎.
Sassy’s Pharmaceuticals.
Sassy is an Aussie vendor doing a bloody good job ( 2 thumps up 👍🏼👍🏼 Sassy ).
You can fined all the info out here.

Introduction
Just a little introduction about my self before I get into specifics about my dieting, training and supplement use. I am an Aussie that loves training hard because it’s a part of my life. I have been training full time the last 5 years until then my training was not serious and I was off and on with it.

THE PLAN, HERE WE GO!
My plan is to trt cruise the next 10 - 12 weeks. In this time I will do a little weight loss and maintain (not a full prep cut ) to set myself up for my next cycle.

NUTRITION!!!
6 meals a day. I will update my meal plans every 2 weeks. My protein sources I rotate between protein powders, fish, ground turkey breast, chicken breast, kangaroo, ground beef and beef. For my carbohydrate sauce the majority of the time is Jasmine rice and pasta. For my fat sauce I rotate between avocado, almonds, cashews, peanut butter and mct oils. vegetables are thrown through any meal when I feel like it and same with salads.

TRAINING!!!
Mondays, Chest and Calf’s
Tuesday, Arms and Abs
Wednesday, Legs
Thursday, Off
Friday, Delts, Calf’s
Saturday, Back and Abs

Pharmaceutical Supplements.
Testosterone Enanthate, 200mg a week, split into 100mg on Sunday and Wednesday.
Primobolan Enanthate, 100mg a week, split into 50mg on Sunday and Wednesday.

Let’s get it!.
I am just a regular person dedicating my life to the iron which I love so much.
Cheers,
Aussiebrah L2
Click to expand...
Let's get some pics up. I like this layout for you. We will be trying to help you
 
Legs, Wednesdays

Quads
Squats 4 sets
90kg-15reps, 100-12, 120-10, 130-4
Leg Press 3 sets
5plates a side, 20kg a plate or 44lb-15,
6plates-14, 7plates-10
Single Leg Press, seat cable, 3 sets
55kg-16, 65-12, 75-9
Leg Extensions 3 sets
61kg-12, 68-10, 75-6

Hams
Seated Leg Curl 3 sets
61kg-13, 68-10, 75-7
Stiff Leg Dead’s 3 sets
90kg-10, 100-8, 110-8
Laying Leg Curl 3 sets
46kg-11, 53-9, 60-6


Not a bad leg workout to day. I am working on getting my strength back. I am training progressive overload. All of my lifts are standardised with a 2 and 1/2 second negative. Each week it’s one more rep or a •5kg cookie plates added to each side of the bar or weight stack.
 
I proudly present Sassy’s Pharmaceuticals!!!
 

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Shoulders, Friday

Lat raise 4 sets
6kg x 13 - 8 x 10 - 10 x 7. Drop set 5 x 10
Seated Rear Fly Machine 4 sets
40kg x 12 - 47 x 11 - 54 x 9 - 61 x 7
Seated DB Overhead Press 3 sets
32kg x 10 - 34 x 8 - 38 x 5

Traps
Bb Upright Row 3 sets
35kg x 10, 40 x 9, 45 x 7
Behind the Back Shrugs Bb 3 sets
90kg x 14, 100 x 10, 110 x 7

Calf’s
Horizontal Calf Press 2 sets
165kg x 15, 175 x 11
Seated Calf Raise 2 sets
40kg x 12, 50 x 7

It was a good session. I was reasonably strong. But could have been better if I drank more water that day.
 
Aussiebrah said:
Shoulders, Friday

Lat raise 4 sets
6kg x 13 - 8 x 10 - 10 x 7. Drop set 5 x 10
Seated Rear Fly Machine 4 sets
40kg x 12 - 47 x 11 - 54 x 9 - 61 x 7
Seated DB Overhead Press 3 sets
32kg x 10 - 34 x 8 - 38 x 5

Traps
Bb Upright Row 3 sets
35kg x 10, 40 x 9, 45 x 7
Behind the Back Shrugs Bb 3 sets
90kg x 14, 100 x 10, 110 x 7

Calf’s
Horizontal Calf Press 2 sets
165kg x 15, 175 x 11
Seated Calf Raise 2 sets
40kg x 12, 50 x 7

It was a good session. I was reasonably strong. But could have been better if I drank more water that day.
Click to expand...
@Aussiebrah you're a beast on the traps, going to get them thick :)
 
Aussiebrah said:
Shoulders, Friday

Lat raise 4 sets
6kg x 13 - 8 x 10 - 10 x 7. Drop set 5 x 10
Seated Rear Fly Machine 4 sets
40kg x 12 - 47 x 11 - 54 x 9 - 61 x 7
Seated DB Overhead Press 3 sets
32kg x 10 - 34 x 8 - 38 x 5

Traps
Bb Upright Row 3 sets
35kg x 10, 40 x 9, 45 x 7
Behind the Back Shrugs Bb 3 sets
90kg x 14, 100 x 10, 110 x 7

Calf’s
Horizontal Calf Press 2 sets
165kg x 15, 175 x 11
Seated Calf Raise 2 sets
40kg x 12, 50 x 7

It was a good session. I was reasonably strong. But could have been better if I drank more water that day.
Click to expand...
Great work
 
Chest, B, Monday

Incline Press DB, shallow incline 20%,
4 sets
34kg - 12, 36 - 12, 38 - 9, 44 - 5.
Incline Smith Machine Press, steep incline 60%, 3 sets
30kg (a side) - 10, 35 - 7, 35.5 - 5.
Incline DB Fly, shallowing line 20%, 3 sets
18kg - 12, 22 - 8, 16 - 18.
Seated Chest Press, cable, 3 sets
61kg - 13, 68 - 9, 82 - 7.

Calf’s

Horizontal Calf Press, 2 sets
145kg - 19, 165 - 15.
Seated Calf Raise, 2 sets
40kg - 10, 45 - 7.

Cardio,

20mins, 9.5% incline, speed 4.7kms.

I was absolutely cooked tonight. My strength was not there tonight either was my endurance but I made it happen.
I have two chest workouts and A and B which I rotate through each week to stop plateau and to keep the weight constantly going up or reps.
 
Aussiebrah said:
Shoulders, Friday

Lat raise 4 sets
6kg x 13 - 8 x 10 - 10 x 7. Drop set 5 x 10
Seated Rear Fly Machine 4 sets
40kg x 12 - 47 x 11 - 54 x 9 - 61 x 7
Seated DB Overhead Press 3 sets
32kg x 10 - 34 x 8 - 38 x 5

Traps
Bb Upright Row 3 sets
35kg x 10, 40 x 9, 45 x 7
Behind the Back Shrugs Bb 3 sets
90kg x 14, 100 x 10, 110 x 7

Calf’s
Horizontal Calf Press 2 sets
165kg x 15, 175 x 11
Seated Calf Raise 2 sets
40kg x 12, 50 x 7

It was a good session. I was reasonably strong. But could have been better if I drank more water that day.
Click to expand...
Nice training
 
Aussiebrah said:
Chest, B, Monday

Incline Press DB, shallow incline 20%,
4 sets
34kg - 12, 36 - 12, 38 - 9, 44 - 5.
Incline Smith Machine Press, steep incline 60%, 3 sets
30kg (a side) - 10, 35 - 7, 35.5 - 5.
Incline DB Fly, shallowing line 20%, 3 sets
18kg - 12, 22 - 8, 16 - 18.
Seated Chest Press, cable, 3 sets
61kg - 13, 68 - 9, 82 - 7.

Calf’s

Horizontal Calf Press, 2 sets
145kg - 19, 165 - 15.
Seated Calf Raise, 2 sets
40kg - 10, 45 - 7.

Cardio,

20mins, 9.5% incline, speed 4.7kms.

I was absolutely cooked tonight. My strength was not there tonight either was my endurance but I made it happen.
I have two chest workouts and A and B which I rotate through each week to stop plateau and to keep the weight constantly going up or reps.
Click to expand...
@Aussiebrah get rest you gotta increase your protein to recover imo
 
Aussiebrah said:
Chest, B, Monday

Incline Press DB, shallow incline 20%,
4 sets
34kg - 12, 36 - 12, 38 - 9, 44 - 5.
Incline Smith Machine Press, steep incline 60%, 3 sets
30kg (a side) - 10, 35 - 7, 35.5 - 5.
Incline DB Fly, shallowing line 20%, 3 sets
18kg - 12, 22 - 8, 16 - 18.
Seated Chest Press, cable, 3 sets
61kg - 13, 68 - 9, 82 - 7.

Calf’s

Horizontal Calf Press, 2 sets
145kg - 19, 165 - 15.
Seated Calf Raise, 2 sets
40kg - 10, 45 - 7.

Cardio,

20mins, 9.5% incline, speed 4.7kms.

I was absolutely cooked tonight. My strength was not there tonight either was my endurance but I made it happen.
I have two chest workouts and A and B which I rotate through each week to stop plateau and to keep the weight constantly going up or reps.
Click to expand...
@Aussiebrah awesome numbers........
 
Legs B, Wednesdays

Quads
Leg Press 3 sets
6 plates a side, 20kg a plate or 44lb x 13,
7 plates x 10, 8 plates x 7
Squats 3 sets
90kg x 13, 100 x 11, 130 x 5
Lung Bb 3 sets
50kg x 15, 52.5 x 12, 52.5 x 11
Leg Extensions 3 sets
68kg x 12, 75 x 10, 89 x 9

Hams
Stiff Leg Dead’s 3 sets
90kg x 10, 100 x 8, 120 x 8
Seated Leg Curl 3 sets
68kg x 11, 75 x 8, 83 x 4
Laying Leg Curl 3 sets
46kg x 10, 53 x 7, 46 x 10
Standing Single Leg Curl
15kg x 12, 15 x 11
Adduction Machine
75kg x 12, 90 x 6

The equipment we have a the gym is all life extension/ life fitness, so you guys be familiar with it.
Strong workout tonight but man I was cooked at the end. I had a KFC cheat meal last night the Waffle Double burger, that hit the spot and it gave me a bit more strength today. When I eat as clean as I do and ad a cheat meal I always get a good workout the following day.
 
Aussiebrah said:
Legs B, Wednesdays

Quads
Leg Press 3 sets
6 plates a side, 20kg a plate or 44lb x 13,
7 plates x 10, 8 plates x 7
Squats 3 sets
90kg x 13, 100 x 11, 130 x 5
Lung Bb 3 sets
50kg x 15, 52.5 x 12, 52.5 x 11
Leg Extensions 3 sets
68kg x 12, 75 x 10, 89 x 9

Hams
Stiff Leg Dead’s 3 sets
90kg x 10, 100 x 8, 120 x 8
Seated Leg Curl 3 sets
68kg x 11, 75 x 8, 83 x 4
Laying Leg Curl 3 sets
46kg x 10, 53 x 7, 46 x 10
Standing Single Leg Curl
15kg x 12, 15 x 11
Adduction Machine
75kg x 12, 90 x 6

The equipment we have a the gym is all life extension/ life fitness, so you guys be familiar with it.
Strong workout tonight but man I was cooked at the end. I had a KFC cheat meal last night the Waffle Double burger, that hit the spot and it gave me a bit more strength today. When I eat as clean as I do and ad a cheat meal I always get a good workout the following day.
Click to expand...
@Aussiebrah thats impressive but KFC cheat meal no pics man/ come on :) i want kfc lol

training hardcore keep pushing it hard :)
 
MUSTANG_18 said:
@Aussiebrah thats impressive but KFC cheat meal no pics man/ come on :) i want kfc lol

training hardcore keep pushing it hard :)
Click to expand...
I didn’t want to leave anyone astray with their dieting😂😂🤣. Next time I’ll post picks 👍🏼
 
SteveMobsterG said:
Little bit too much volume on the legs
Click to expand...
My hams to be honest are absolute dog shit. I have an ( A ) & ( B ) workout for my leges which I rotate each week between the two. I only train leg once a week I put one extra exercise on hamstrings for ( B ) workout.
 
that's good that you recognize what you need to work on that shows that you know your body
 
it's okay to post some cheat meals it gives people something to look at at least
 
I would back off a hair on the leg training a little too much isn't necessary
 
post some pictures of your hamstring and show us I think you're hard on yourself
 
hamstrings can be worked with some squats try front squats or box squats
 
Shoulders B, Traps, Calf’s, Friday

Seated Rear Flys, machine cable
42.5kg, x 13, 47 x 9, 61 x 7
Lateral rises, standing
6kg x 12, 8 x 8, 10 x 8
Shoulder Press, machine cable
46kg x 12, 53 x 7, 60 x 5

Traps
Behind the Back shrugs Bb
100 x 12, 110 x 8, 120 x 6
Bb Upright Row
30kg x 14, 35 x 12, 40 x 8

Calf's
Seated Calf’s
40kg x 16, 50 x 10
Horizontal seated calf press
145kg x 17, 155 x 13

Another good workout tonight with a nice solid pump💪🏼.
 

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Aussiebrah said:
Shoulders B, Traps, Calf’s, Friday

Seated Rear Flys, machine cable
42.5kg, x 13, 47 x 9, 61 x 7
Lateral rises, standing
6kg x 12, 8 x 8, 10 x 8
Shoulder Press, machine cable
46kg x 12, 53 x 7, 60 x 5

Traps
Behind the Back shrugs Bb
100 x 12, 110 x 8, 120 x 6
Bb Upright Row
30kg x 14, 35 x 12, 40 x 8

Calf's
Seated Calf’s
40kg x 16, 50 x 10
Horizontal seated calf press
145kg x 17, 155 x 13

Another good workout tonight with a nice solid pump💪🏼.
Click to expand...
@Aussiebrah you SUPER killing it man wow!
 
Back B, Saturday

Wide Grip Lat Pulldown
33.5kg x 13, 38.5 x 9, 43.5 x 8
Underhand Seated Row, cable
28.5 x 12, 33.5 x 8, 38.5 x
Underhand Grip Iso Lat Pulldown,
machine plate,
35kg x 12, 40 x 10, 50 x 4
Stiff Arm Pull Down
21kg x 16, 24.5 x 13, 25.5 x 10

Abs

Cable Ab Crunches
38.5kg x 22, 38.5 x 18
Laying Leg Raises
Bw x 19, 14

My ( B ) workout is a width workout for me. Once again, a nice solid strong workout everything is happening for me at the moment. It’s good and I’ll continue to enjoy the strength wave while it’s happening.
Hope everyone’s having a good weekend as well.
 
Aussiebrah said:
Back B, Saturday

Wide Grip Lat Pulldown
33.5kg x 13, 38.5 x 9, 43.5 x 8
Underhand Seated Row, cable
28.5 x 12, 33.5 x 8, 38.5 x
Underhand Grip Iso Lat Pulldown,
machine plate,
35kg x 12, 40 x 10, 50 x 4
Stiff Arm Pull Down
21kg x 16, 24.5 x 13, 25.5 x 10

Abs

Cable Ab Crunches
38.5kg x 22, 38.5 x 18
Laying Leg Raises
Bw x 19, 14

My ( B ) workout is a width workout for me. Once again, a nice solid strong workout everything is happening for me at the moment. It’s good and I’ll continue to enjoy the strength wave while it’s happening.
Hope everyone’s having a good weekend as well.
Click to expand...
@Aussiebrah i see thats wide will get you a good back bro :)
 
Meal plan

1/7/24

Training day (ON)
Protein 300
Carbohydrates 290
Fats 21

Non Training day (OFF)
Protein 300
Carbohydrates 160
Fats 21

On day, full meal plan

Meal 1, P50 C80
59g protein powder, 120g oats and 100g blueberries.
Meal 2, P50 C70
201g beef, 225g rice.
Meal 3, P50 F14
201g chicken thigh, 30g cashews.
meal 4, P50 C70 ( pre workout)
201g chicken, 265 pasta.
Meal 5, P50 C80 ( post workout )
59g protein powder, 300g rice.
Meal 6, P50 F7
65g casein protein powder, 6ml mct oil.

Slow and steady wins the race, my weight is 96kg and the moment, will see what happens after the next fortnight, progress pics will be coming soon. At the moment, I just like the training pics when you’re pumped up💪🏼💪🏼💪🏼. Next week is week workout ( A ) you will be able to see how it differs from ( B ). Hope everyone has a good weekend take it easy.
 
Try rack pulls on back day and that back will grow 💪
 
wootoom said:
I like how you explain specifically about width workouts.
Click to expand...
These are exercises that traditionally are made for width rather than thickness. Yes it can be debated because you can’t change your genetics of having wider clavicles but certain exercises can give you the appearance of being slightly wider up top.
 
Chest A, Mid Delts, Calf’s, Monday

Smith Incline Press 60°
25kg a side x 13, 30 x 9, 40 x 5
DB Incline Press 30°
32kg x 12, 34 x 10, 38 x 9
Seated Fly Machine, cable
61kg x 16, 68 x 11, 75 x 7
Seated Chest Press , cable
61kg x 13, 75 x 8, 89 x 6


Lateral Raise, cable
5kg x 10, 5.5 x 8


Seated Calf Raise
40kg x 16, 50 x 14
Horizontal Calf Press
145kg x 18, 155 x 17

What a workout this was, I decided to throw in some lateral raises today and will add it to my Monday chest workout from now on. I used a cuff rather than handles for the lat raises to see if I’d notice a difference. And the answer was yes I did. It was a good experience using the cuff and I think I may use it again in the future as a regular part of my routine.
 
Aussiebrah said:
Chest A, Mid Delts, Calf’s, Monday

Smith Incline Press 60°
25kg a side x 13, 30 x 9, 40 x 5
DB Incline Press 30°
32kg x 12, 34 x 10, 38 x 9
Seated Fly Machine, cable
61kg x 16, 68 x 11, 75 x 7
Seated Chest Press , cable
61kg x 13, 75 x 8, 89 x 6


Lateral Raise, cable
5kg x 10, 5.5 x 8


Seated Calf Raise
40kg x 16, 50 x 14
Horizontal Calf Press
145kg x 18, 155 x 17

What a workout this was, I decided to throw in some lateral raises today and will add it to my Monday chest workout from now on. I used a cuff rather than handles for the lat raises to see if I’d notice a difference. And the answer was yes I did. It was a good experience using the cuff and I think I may use it again in the future as a regular part of my routine.
Click to expand...
@Aussiebrah Amazing work dude.....good going.......
 
Aussiebrah said:
Chest A, Mid Delts, Calf’s, Monday

Smith Incline Press 60°
25kg a side x 13, 30 x 9, 40 x 5
DB Incline Press 30°
32kg x 12, 34 x 10, 38 x 9
Seated Fly Machine, cable
61kg x 16, 68 x 11, 75 x 7
Seated Chest Press , cable
61kg x 13, 75 x 8, 89 x 6


Lateral Raise, cable
5kg x 10, 5.5 x 8


Seated Calf Raise
40kg x 16, 50 x 14
Horizontal Calf Press
145kg x 18, 155 x 17

What a workout this was, I decided to throw in some lateral raises today and will add it to my Monday chest workout from now on. I used a cuff rather than handles for the lat raises to see if I’d notice a difference. And the answer was yes I did. It was a good experience using the cuff and I think I may use it again in the future as a regular part of my routine.
Click to expand...
@Aussiebrah you really went all out bro
 
Arms A, Abs, Tuesday


Dips, 3 sets
20kg x 8, 30 x 6, 31 x 4
2 Arm Overhead Dumbbell Extension, 3 sets
34kg x 15, 36 x 12, 40 x 8
Single Arm Press Down, 3 sets
11kg x 12, 13 x 8, 14 x 6
Db Kickback, 3 sets
6kg x 20, 8 x 14, 10 x 8

Standing Bb Curl, 3 sets
25kg x 11, 30 x 6, 35 x 4
Standing Hammer Curl, 3 sets
12kg x 12, 14 x 10, 16 x 7
Standing One arm cable curl, 3 sets
8kg x 12, 11, 9, 13 x 6
Db Single Arm Preacher Curl, 3 sets
10kg x 10, 12 x 7, 12 x 6

Plate Push Crunches, 2 sets
10kg x 17, 15
Laying Leg Raise, 2 sets
Bw 12, 11

I was working today for this workout. It was quite difficult. But nothing is ever easy in the gym so I just kept pushing.
 
Legs A, Wednesday


Squats, 3 sets
90kg x 12, 110, 8, 130 x 6
Leg Press, 3 sets
5 plates a side x 15, 6 x 12, 7 x 9
Single leg split squat, 3 sets
16kg x 15, 18 x 16, 22 x 15
Leg extensions, 3 sets
68kg x 13, 75 x 12, 89 x 10

Seated Leg Curl, 3 sets
68kg x 15, 75 x 9, 82 x 7
Stiff Leg Dead Lift, 3 sets
100kg x 10, 110 x 7, 120 x 7
Lying Leg Curls, banded, 3sets
46kg x 13, 46 x 8, 46 x 6

Adductors, 2 sets
35kg x 12, 42 x 6

Today was brutal, I am still getting my strength back. It’s coming back in leaps and bounds. I do take my hat off to people that can squat 4 plates aside. I am still a while away from that, I will not stop trying till I get there though.
 
Aussiebrah said:
Arms A, Abs, Tuesday


Dips, 3 sets
20kg x 8, 30 x 6, 31 x 4
2 Arm Overhead Dumbbell Extension, 3 sets
34kg x 15, 36 x 12, 40 x 8
Single Arm Press Down, 3 sets
11kg x 12, 13 x 8, 14 x 6
Db Kickback, 3 sets
6kg x 20, 8 x 14, 10 x 8

Standing Bb Curl, 3 sets
25kg x 11, 30 x 6, 35 x 4
Standing Hammer Curl, 3 sets
12kg x 12, 14 x 10, 16 x 7
Standing One arm cable curl, 3 sets
8kg x 12, 11, 9, 13 x 6
Db Single Arm Preacher Curl, 3 sets
10kg x 10, 12 x 7, 12 x 6

Plate Push Crunches, 2 sets
10kg x 17, 15
Laying Leg Raise, 2 sets
Bw 12, 11

I was working today for this workout. It was quite difficult. But nothing is ever easy in the gym so I just kept pushing.
Click to expand...
With my dips, I use my bw plus the extra weight suspended from my dip belt. I plan to dip two plates before my next blast.
A plate being 20kg. Set the goal and make it happen!!!
 
Aussiebrah said:
Arms A, Abs, Tuesday


Dips, 3 sets
20kg x 8, 30 x 6, 31 x 4
2 Arm Overhead Dumbbell Extension, 3 sets
34kg x 15, 36 x 12, 40 x 8
Single Arm Press Down, 3 sets
11kg x 12, 13 x 8, 14 x 6
Db Kickback, 3 sets
6kg x 20, 8 x 14, 10 x 8

Standing Bb Curl, 3 sets
25kg x 11, 30 x 6, 35 x 4
Standing Hammer Curl, 3 sets
12kg x 12, 14 x 10, 16 x 7
Standing One arm cable curl, 3 sets
8kg x 12, 11, 9, 13 x 6
Db Single Arm Preacher Curl, 3 sets
10kg x 10, 12 x 7, 12 x 6

Plate Push Crunches, 2 sets
10kg x 17, 15
Laying Leg Raise, 2 sets
Bw 12, 11

I was working today for this workout. It was quite difficult. But nothing is ever easy in the gym so I just kept pushing.
Click to expand...
Aussiebrah said:
With my dips, I use my bw plus the extra weight suspended from my dip belt. I plan to dip two plates before my next blast.
A plate being 20kg. Set the goal and make it happen!!!
Click to expand...
@Aussiebrah the dip belt is hardcore you pushing it

Aussiebrah said:
Legs A, Wednesday


Squats, 3 sets
90kg x 12, 110, 8, 130 x 6
Leg Press, 3 sets
5 plates a side x 15, 6 x 12, 7 x 9
Single leg split squat, 3 sets
16kg x 15, 18 x 16, 22 x 15
Leg extensions, 3 sets
68kg x 13, 75 x 12, 89 x 10

Seated Leg Curl, 3 sets
68kg x 15, 75 x 9, 82 x 7
Stiff Leg Dead Lift, 3 sets
100kg x 10, 110 x 7, 120 x 7
Lying Leg Curls, banded, 3sets
46kg x 13, 46 x 8, 46 x 6

Adductors, 2 sets
35kg x 12, 42 x 6

Today was brutal, I am still getting my strength back. It’s coming back in leaps and bounds. I do take my hat off to people that can squat 4 plates aside. I am still a while away from that, I will not stop trying till I get there though.
Click to expand...
you push the squats get numbers up bro :)
 
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