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bro you hitting it pretty hard I like it
Approved Log AussieBrah Testosterone & Primobolan TRT Cruise Cycle Log
- Thread starter Aussiebrah
- Start date
this is Rock Solid information keep it going
@Aussiebrah Amazing update man....you doing great.........
Nice job with the training and updates
Nice job
Legs B, Wednesday
Leg Press, 3sets
6 plates x 10, 5p x 10, 5p x 8
Squats, 3sets
80kg x 12, 90 x 10, 100 x 7
Bb Lunge, 3sets
10kg x 12, 12.5 x 10, 12.5 x 9
Leg Extensions, 3sets
54kg x 12, 61 x 11, 61 x 9
Lying Leg Curl, 3sets, banded
32kg x 16, 39 x 9, 39 x 7
Seated Leg Curl, 3 sets
47kg x 11, 61 x 9, 61 x 7
Adductor, 2sets
28kgx 16, 35 x 7
This whole week the girly man has come out in me. My weights have been down and everything is a struggle. Because I have not been pushing heavyweights this week I’m just using a bit more tempo to feel the weight rather than just move the weight from A to B and go through the motions. Anyway I keep trying and I will it let the weights win.
Leg Press, 3sets
6 plates x 10, 5p x 10, 5p x 8
Squats, 3sets
80kg x 12, 90 x 10, 100 x 7
Bb Lunge, 3sets
10kg x 12, 12.5 x 10, 12.5 x 9
Leg Extensions, 3sets
54kg x 12, 61 x 11, 61 x 9
Lying Leg Curl, 3sets, banded
32kg x 16, 39 x 9, 39 x 7
Seated Leg Curl, 3 sets
47kg x 11, 61 x 9, 61 x 7
Adductor, 2sets
28kgx 16, 35 x 7
This whole week the girly man has come out in me. My weights have been down and everything is a struggle. Because I have not been pushing heavyweights this week I’m just using a bit more tempo to feel the weight rather than just move the weight from A to B and go through the motions. Anyway I keep trying and I will it let the weights win.
@Aussiebrah good wed bro you pumping it good
i like the leg curls
do you have food intake? any shares?
Shoulders, traps B, Wednesday
Db Lateral Raise
6kg x 13, 7 x 12, 8 x 11
Seated Rear Flys
40kg x 11, 47 x 12, 54 x 9
Seated Overhead DB Press
30kg x 13, 32 x 10, 34 x 9
Bb Upright Rows
25kg x 12, 30 x 9, 35 x 8
Behind the Back Bb Shrugs
70kg x 12, 80 x 8, 80 x 7
Cardio
20mins walking on treadmill incline 9.5, speed 4.7kms.
It’s official, I am sick again. Mondays work out I could tell something was up when my strength was down quite considerably. I have still progressed on some of my lifts, I’ll take that as a win and not let it put me down. Yes strength is down but it will come back when I get better.
Db Lateral Raise
6kg x 13, 7 x 12, 8 x 11
Seated Rear Flys
40kg x 11, 47 x 12, 54 x 9
Seated Overhead DB Press
30kg x 13, 32 x 10, 34 x 9
Bb Upright Rows
25kg x 12, 30 x 9, 35 x 8
Behind the Back Bb Shrugs
70kg x 12, 80 x 8, 80 x 7
Cardio
20mins walking on treadmill incline 9.5, speed 4.7kms.
It’s official, I am sick again. Mondays work out I could tell something was up when my strength was down quite considerably. I have still progressed on some of my lifts, I’ll take that as a win and not let it put me down. Yes strength is down but it will come back when I get better.
pretty good volume for being sick
Take a couple of days off and some paracetamol.
I work in tourism hospitality and
literally deal with hundreds of people a week. I have never had an issue but the last 6 months I have been sick 3 times. People just seem to go travelling when they’re sick and don’t care about being filthy and unhygienic. I reckon that’s where I’ve picked it up. I have a good regiment of vitamins and minerals to keep me healthy and my immune system strong. I constantly wipe everything down and spray everything with disinfected whether I’m at work or in the gym but sometimes these things can’t be helped.
literally deal with hundreds of people a week. I have never had an issue but the last 6 months I have been sick 3 times. People just seem to go travelling when they’re sick and don’t care about being filthy and unhygienic. I reckon that’s where I’ve picked it up. I have a good regiment of vitamins and minerals to keep me healthy and my immune system strong. I constantly wipe everything down and spray everything with disinfected whether I’m at work or in the gym but sometimes these things can’t be helped.
Great work
Being sick sucks man. Get better soon.
@Aussiebrah seen people sneezing without covering the mouth........this is common manners people need to learn.........
Man I stress this to my kids about manners and common courtesy as in holding doors or just offering assistance. It’s very rarely taught to the young now a days
Chest. Mid Dealts A, Monday
Smith Incline Press 60°, 3 sets
25kg a side x 14, 30 x 10, 40 x 4
Db Incline Press 30°, 3 sets
32kg x 12, 34 x 11, 38 x 10
Seated Fly Machine, 3sets
61kg x 14, 68 x 11, 75 x 8
Seated Chest Press , cable, 3 sets
61kg x 15, 75 x 13, 89 x 9
Lateral Raise, cable, 2 sets
5kg x 11, 6 x 11
Seated Calf Raise, 2 sets
40kg x 19, 50 x 13
Horizontal Calf Press, 2 sets
145kg x 16, 155 x 11
Looks like I’m getting better slowly as my strength is coming back, thank goodness.
Yes watching people in public always surprises me. It’s like no one has learned anything from 3 years ago. Anyway hope y’all are fight fit and healthy
Smith Incline Press 60°, 3 sets
25kg a side x 14, 30 x 10, 40 x 4
Db Incline Press 30°, 3 sets
32kg x 12, 34 x 11, 38 x 10
Seated Fly Machine, 3sets
61kg x 14, 68 x 11, 75 x 8
Seated Chest Press , cable, 3 sets
61kg x 15, 75 x 13, 89 x 9
Lateral Raise, cable, 2 sets
5kg x 11, 6 x 11
Seated Calf Raise, 2 sets
40kg x 19, 50 x 13
Horizontal Calf Press, 2 sets
145kg x 16, 155 x 11
Looks like I’m getting better slowly as my strength is coming back, thank goodness.
Yes watching people in public always surprises me. It’s like no one has learned anything from 3 years ago. Anyway hope y’all are fight fit and healthy
@Aussiebrah real deal broChest. Mid Dealts A, Monday
Smith Incline Press 60°, 3 sets
25kg a side x 14, 30 x 10, 40 x 4
Db Incline Press 30°, 3 sets
32kg x 12, 34 x 11, 38 x 10
Seated Fly Machine, 3sets
61kg x 14, 68 x 11, 75 x 8
Seated Chest Press , cable, 3 sets
61kg x 15, 75 x 13, 89 x 9
Lateral Raise, cable, 2 sets
5kg x 11, 6 x 11
Seated Calf Raise, 2 sets
40kg x 19, 50 x 13
Horizontal Calf Press, 2 sets
145kg x 16, 155 x 11
Looks like I’m getting better slowly as my strength is coming back, thank goodness.
Yes watching people in public always surprises me. It’s like no one has learned anything from 3 years ago. Anyway hope y’all are fight fit and healthy
you doing cardio too?
and how about food?
Yeah sorry bro. I missed writing that down, I did 20mins cardio. I do cardio more for hart health than weight loss at this moment.
@Aussiebrah big time cardio is a must
Arms A, Tuesday
Dips, belt, 3 sets
20kg x 11, 30 x 9, 35 x 7
Overhead Dumbbell Extension, 3 sets
34kg x 15, 36 x 14, 40 x 13
Single Arm Press Down, cable, 3 sets
10kg x 11, 11 x 10, 15 x 7
Db Kickbacks, 3 sests
8kg x 15, 9 x 12, 12 x 6
Standing Bb Curl, 3 sets
30kg x 9, 35 x 5, 35 x 5
Standing Hammer Curl, 3 sets
12kg x 15, 14 x 12, 16 x 9
Standing One Arm Curl, cable, 3 sets
8kg x 14, 11 x 10, 13 x 6
Machine Preacher Curl, cable, 3 sets
25kg x 10, 27.5 x 7, 27.5 x 7
Plate push crunches, 2 sets
10 x 17, 10 x 16
Laying leg raise, 2 sets
Bw 14, 11
Cardio
20 mins on incline treadmill
I am very close to dipping 2 plates
. I will get there.
Dips, belt, 3 sets
20kg x 11, 30 x 9, 35 x 7
Overhead Dumbbell Extension, 3 sets
34kg x 15, 36 x 14, 40 x 13
Single Arm Press Down, cable, 3 sets
10kg x 11, 11 x 10, 15 x 7
Db Kickbacks, 3 sests
8kg x 15, 9 x 12, 12 x 6
Standing Bb Curl, 3 sets
30kg x 9, 35 x 5, 35 x 5
Standing Hammer Curl, 3 sets
12kg x 15, 14 x 12, 16 x 9
Standing One Arm Curl, cable, 3 sets
8kg x 14, 11 x 10, 13 x 6
Machine Preacher Curl, cable, 3 sets
25kg x 10, 27.5 x 7, 27.5 x 7
Plate push crunches, 2 sets
10 x 17, 10 x 16
Laying leg raise, 2 sets
Bw 14, 11
Cardio
20 mins on incline treadmill
I am very close to dipping 2 plates
. I will get there.
@Aussiebrah 2 plates you're there close broArms A, Tuesday
Dips, belt, 3 sets
20kg x 11, 30 x 9, 35 x 7
Overhead Dumbbell Extension, 3 sets
34kg x 15, 36 x 14, 40 x 13
Single Arm Press Down, cable, 3 sets
10kg x 11, 11 x 10, 15 x 7
Db Kickbacks, 3 sests
8kg x 15, 9 x 12, 12 x 6
Standing Bb Curl, 3 sets
30kg x 9, 35 x 5, 35 x 5
Standing Hammer Curl, 3 sets
12kg x 15, 14 x 12, 16 x 9
Standing One Arm Curl, cable, 3 sets
8kg x 14, 11 x 10, 13 x 6
Machine Preacher Curl, cable, 3 sets
25kg x 10, 27.5 x 7, 27.5 x 7
Plate push crunches, 2 sets
10 x 17, 10 x 16
Laying leg raise, 2 sets
Bw 14, 11
Cardio
20 mins on incline treadmill
I am very close to dipping 2 plates
real push
running into so many different people traveling is definitely a great way to get sick
up bro good to see you back in that hard
good commitment updating this on the weekend
Weights are crazy light. Hold off on any PED thoughts until these get better.
Almost there on the dips!
Chest, Calf’s B, Monday
Incline Db Press, 30°
36kg x 13, 40 x 10, 44 x 8
Smith Incline Press, 70°
30kg aside x 9, 35 x 7, 40 x 3
Incline Db Fly, 30°
18kg x 13, 20 x 11, 22 x 8
Iso Chest Press, plate
30kg aside x 15, 35 x 7x 35 x 10
Horizontal Calf Press
145kg x 22, 155 x 15
Seated Calf Raise
40kg x 15, 50 x 11
Every thing is still going up, have not hit a wall yet.
Incline Db Press, 30°
36kg x 13, 40 x 10, 44 x 8
Smith Incline Press, 70°
30kg aside x 9, 35 x 7, 40 x 3
Incline Db Fly, 30°
18kg x 13, 20 x 11, 22 x 8
Iso Chest Press, plate
30kg aside x 15, 35 x 7x 35 x 10
Horizontal Calf Press
145kg x 22, 155 x 15
Seated Calf Raise
40kg x 15, 50 x 11
Every thing is still going up, have not hit a wall yet.
That’s great for dipsArms A, Tuesday
Dips, belt, 3 sets
20kg x 11, 30 x 9, 35 x 7
Overhead Dumbbell Extension, 3 sets
34kg x 15, 36 x 14, 40 x 13
Single Arm Press Down, cable, 3 sets
10kg x 11, 11 x 10, 15 x 7
Db Kickbacks, 3 sests
8kg x 15, 9 x 12, 12 x 6
Standing Bb Curl, 3 sets
30kg x 9, 35 x 5, 35 x 5
Standing Hammer Curl, 3 sets
12kg x 15, 14 x 12, 16 x 9
Standing One Arm Curl, cable, 3 sets
8kg x 14, 11 x 10, 13 x 6
Machine Preacher Curl, cable, 3 sets
25kg x 10, 27.5 x 7, 27.5 x 7
Plate push crunches, 2 sets
10 x 17, 10 x 16
Laying leg raise, 2 sets
Bw 14, 11
Cardio
20 mins on incline treadmill
I am very close to dipping 2 plates
@Aussiebrah you're the real bro calves must be pumped up
Trying to make them explode, they are stubborn little bastards to grow.
@Aussiebrah Good numbers bro......
Nice workoutArms A, Tuesday
Dips, belt, 3 sets
20kg x 11, 30 x 9, 35 x 7
Overhead Dumbbell Extension, 3 sets
34kg x 15, 36 x 14, 40 x 13
Single Arm Press Down, cable, 3 sets
10kg x 11, 11 x 10, 15 x 7
Db Kickbacks, 3 sests
8kg x 15, 9 x 12, 12 x 6
Standing Bb Curl, 3 sets
30kg x 9, 35 x 5, 35 x 5
Standing Hammer Curl, 3 sets
12kg x 15, 14 x 12, 16 x 9
Standing One Arm Curl, cable, 3 sets
8kg x 14, 11 x 10, 13 x 6
Machine Preacher Curl, cable, 3 sets
25kg x 10, 27.5 x 7, 27.5 x 7
Plate push crunches, 2 sets
10 x 17, 10 x 16
Laying leg raise, 2 sets
Bw 14, 11
Cardio
20 mins on incline treadmill
I am very close to dipping 2 plates
Back, Abs B, Saturday
Lat Pulldown, wide grip, 3 sets
33.5kg x 13, 38.5 x 10, 43.5 x 7
Incline Db Row, 3 sets
28kg x 12, 30, 10, 32 x 7
Iso Lat Pull Down, underhand grip, 3 sets
35kg x 12, 40 x 10, 45, 6
Seated Row, close grip, 3 sets
28.5kg x 12, 33.5 x 8, 38.5 x 6
Lying Leg Lifts, 2 sets
Bw x 20, 17
Cable Crunches, 2 sets
35kg x 26, 20
Strength has started to flatten out a little but still getting an extra rep on top sets then the previous week. So that is a win. My BW is sitting at 96kg and I am leaning out. The game plan is coming together. Hope everyone had a good week and still a better week to come
Lat Pulldown, wide grip, 3 sets
33.5kg x 13, 38.5 x 10, 43.5 x 7
Incline Db Row, 3 sets
28kg x 12, 30, 10, 32 x 7
Iso Lat Pull Down, underhand grip, 3 sets
35kg x 12, 40 x 10, 45, 6
Seated Row, close grip, 3 sets
28.5kg x 12, 33.5 x 8, 38.5 x 6
Lying Leg Lifts, 2 sets
Bw x 20, 17
Cable Crunches, 2 sets
35kg x 26, 20
Strength has started to flatten out a little but still getting an extra rep on top sets then the previous week. So that is a win. My BW is sitting at 96kg and I am leaning out. The game plan is coming together. Hope everyone had a good week and still a better week to come
@Aussiebrah flattening happens, you just get some carbs in there broBack, Abs B, Saturday
Lat Pulldown, wide grip, 3 sets
33.5kg x 13, 38.5 x 10, 43.5 x 7
Incline Db Row, 3 sets
28kg x 12, 30, 10, 32 x 7
Iso Lat Pull Down, underhand grip, 3 sets
35kg x 12, 40 x 10, 45, 6
Seated Row, close grip, 3 sets
28.5kg x 12, 33.5 x 8, 38.5 x 6
Lying Leg Lifts, 2 sets
Bw x 20, 17
Cable Crunches, 2 sets
35kg x 26, 20
Strength has started to flatten out a little but still getting an extra rep on top sets then the previous week. So that is a win. My BW is sitting at 96kg and I am leaning out. The game plan is coming together. Hope everyone had a good week and still a better week to come
pushed up lifts nice
Chest, Mid Delts, Calf’s A, Monday
Smith Incline Press 60°
25kg a side x 12, 30 x 11, 40 x 5
DB Incline Press 30°
32kg x 13, 34 x 13, 38 x 9
Seated Fly Machine
68kg x 12, 75 x 9, 82 x 7
Seated Chest Press, cable
75kg x 11, 82 x 8, 89 x 6
Lateral Raise, cable
6kg x 13, 8 x 9
Seated Calf Raise
45kg x 16, 55 x 9
Horizontal Calf Press
145kg x 19, 155 x 12
My starting sets have go up in weight this week and top sets and extra rep. So I am happy with that.
Smith Incline Press 60°
25kg a side x 12, 30 x 11, 40 x 5
DB Incline Press 30°
32kg x 13, 34 x 13, 38 x 9
Seated Fly Machine
68kg x 12, 75 x 9, 82 x 7
Seated Chest Press, cable
75kg x 11, 82 x 8, 89 x 6
Lateral Raise, cable
6kg x 13, 8 x 9
Seated Calf Raise
45kg x 16, 55 x 9
Horizontal Calf Press
145kg x 19, 155 x 12
My starting sets have go up in weight this week and top sets and extra rep. So I am happy with that.
I’ll post that tonight brother
Volume looks good.
Coming in with a plan is the best way to go!
I like how you keep your workout strict and simple
Nice to see the weights going up!
@Aussiebrah you're oldschool hand writing it bro
love that im like that at times toogood but would get more fats in there imo
The diet is attached to the fridge door, so I look at it everyday. There’s no escaping it@Aussiebrah you're oldschool hand writing it bro
good but would get more fats in there imo
Arms, Abs A, Tuesday
Dips, belt
20kg x 10, 30 x 10, 40 x 7
Overhead Db Extension
36kg x 15, 40 x 10, 42 x 9
Press Downs
28kg x 14, 32 x 11, 35 x 10
Single Arm Cable Press Down
10kg x 12, 12.5 x 10, 15 x 5
Standing Bb Curl
30kg x 10, 35 x 6, 35 x 6
Standing Hammer Curl
14kg x 13, 16 x 10, 20 x 7
Standing One Arm Cable Curl
10kg x 11, 12.5 x 7, 12.5 x 6
Machine Preacher Curl, cable
32kg x 9, 34.5 x 8, 25 x 11
Cable Crunches
38kg x 26, 28
Laying Leg Raise
Bw x 17, 17
I had a good arm session the other day, I got there dipping 2 plates, now I am pushing for 3 plates. Current BW 96kgs.
Dips, belt
20kg x 10, 30 x 10, 40 x 7
Overhead Db Extension
36kg x 15, 40 x 10, 42 x 9
Press Downs
28kg x 14, 32 x 11, 35 x 10
Single Arm Cable Press Down
10kg x 12, 12.5 x 10, 15 x 5
Standing Bb Curl
30kg x 10, 35 x 6, 35 x 6
Standing Hammer Curl
14kg x 13, 16 x 10, 20 x 7
Standing One Arm Cable Curl
10kg x 11, 12.5 x 7, 12.5 x 6
Machine Preacher Curl, cable
32kg x 9, 34.5 x 8, 25 x 11
Cable Crunches
38kg x 26, 28
Laying Leg Raise
Bw x 17, 17
I had a good arm session the other day, I got there dipping 2 plates, now I am pushing for 3 plates. Current BW 96kgs.
3 plates... as in 3 x 45?
Yes. ATM I am doing 2 plates 90lb @ 211lb BW but want to do 135lb then it’s blast time
Back & Abs A, Saturday
Bent Row Underhand Grip
80kg x 20, 90 x 8, 100 x 6
Iso Lat Pull Down, machine, underhand grip
45kg x 11, 50 x 6, 51 x 5
Incline Bench Db Row, neutral grip
30kg x 11, 32 x 8, 36 x 6
Stiff Arm Pull Down
21kg x 23, 26 x 13, 28 x 10
Cable Crunches
38kg x 21, 20
Laying Leg Lifts
Bw x 11, 10
Lifts are progressing nicely again so I am very happy. Hope everyone has an awesome weekend and an even better week to come once again, let’s get it.
Bent Row Underhand Grip
80kg x 20, 90 x 8, 100 x 6
Iso Lat Pull Down, machine, underhand grip
45kg x 11, 50 x 6, 51 x 5
Incline Bench Db Row, neutral grip
30kg x 11, 32 x 8, 36 x 6
Stiff Arm Pull Down
21kg x 23, 26 x 13, 28 x 10
Cable Crunches
38kg x 21, 20
Laying Leg Lifts
Bw x 11, 10
Lifts are progressing nicely again so I am very happy. Hope everyone has an awesome weekend and an even better week to come once again, let’s get it.
A nice workout once again
bro I want to see some more skin
maybe do some deloading too and switch things up
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