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Approved Log Cruise N Cut Log - Sustanon and Primobolan

tbolone

tbolone

V.I.P.
EF Logger
Throwing together a log for upcoming cutting phase, and will be coached by @Mrgains2505 - looking forward to what we can do together

I've logged on other forums and prefer a end of week update as opposed to daily, so this is what i'll go with.

Diet plan has been written up by @Mrgains2505 and will also be subject to adjusting based on weekly check-ins. Will throw in example and macros etc when possible

Since i'm new to this forum it'll be helpful to know i've got a heavy powerlifting background, competed at state and national level and as such hypertrophy style training is still new-ish to me.

Training
Gains Man has put together a 5 day high intensity/low volume split focused on hypertrophy/strength with cardio/abs to be trained on non-lift days.

Unless otherwise specified, each exercise performed for one heavy set to failure in the 8-12 rep range after warm up/building sets. Aiming for improvements each week in either reps or weight.

Back/Shoulders
Chest
Legs
Back/Shoulders
Arms

Current Stats (dexa scanned):
BW: 107.6kg
BF: 14.2%
Lean Body Mass: 89.66kg

Goals:
Ideally aiming for 9% BF
This would mean about a 6kg fat loss (if LBM was unchanged)
Physique wise, a focus on delts/back width - hence two back/shoulder days in training

PEDs
210mg Sustanon (Alpha Labs)
120mg Primo (UGLOZ)
(subject to adjusting based on bloods, primo is new to me and need to check E2 etc)

Other Supps
Usual bits and pieces like multi, fish oil etc
Injectable L-Carnitine


Start Pics:

Screenshot_20240805_125321_Gallery.webp
Screenshot_20240805_125308_Gallery.webp
Screenshot_20240805_125332_Gallery.webp
 
tbolone said:
Throwing together a log for upcoming cutting phase, and will be coached by @Mrgains2505 - looking forward to what we can do together

I've logged on other forums and prefer a end of week update as opposed to daily, so this is what i'll go with.

Diet plan has been written up by @Mrgains2505 and will also be subject to adjusting based on weekly check-ins. Will throw in example and macros etc when possible

Since i'm new to this forum it'll be helpful to know i've got a heavy powerlifting background, competed at state and national level and as such hypertrophy style training is still new-ish to me.

Training
Gains Man has put together a 5 day high intensity/low volume split focused on hypertrophy/strength with cardio/abs to be trained on non-lift days.

Unless otherwise specified, each exercise performed for one heavy set to failure in the 8-12 rep range after warm up/building sets. Aiming for improvements each week in either reps or weight.

Back/Shoulders
Chest
Legs
Back/Shoulders
Arms

Current Stats (dexa scanned):
BW: 107.6kg
BF: 14.2%
Lean Body Mass: 89.66kg

Goals:
Ideally aiming for 9% BF
This would mean about a 6kg fat loss (if LBM was unchanged)
Physique wise, a focus on delts/back width - hence two back/shoulder days in training

PEDs
210mg Sustanon (Alpha Labs)
120mg Primo (UGLOZ)
(subject to adjusting based on bloods, primo is new to me and need to check E2 etc)

Other Supps
Usual bits and pieces like multi, fish oil etc
Injectable L-Carnitine


Start Pics:

View attachment 146601View attachment 146599View attachment 146600
Click to expand...
@tbolone Welcome to the big EF family happy to see you training and logging here. :) amazing body very tight and you big and lean, such great potential, impressive :)

@Mrgains2505 impressive client you training.

If you would be ok with this, please share a bit.

Diet Training Cardio
More details on
Training, weights reps and exercises as you go
Diet, meals and foods and when like meal prep? or?
Cardio how much when?

supplements
you doing other supps?
psyllium?
enzymes?
probiotics?

Pics
please keep sharing pics as you go
pics of some meals would be nice even if meal prep
pics of some training and cardio if possible

thank you again and share please :)
pics
 
the_alcatraz said:
@tbolone Welcome to the big EF family happy to see you training and logging here. :) amazing body very tight and you big and lean, such great potential, impressive :)

@Mrgains2505 impressive client you training.

If you would be ok with this, please share a bit.

Diet Training Cardio
More details on
Training, weights reps and exercises as you go
Diet, meals and foods and when like meal prep? or?
Cardio how much when?

supplements
you doing other supps?
psyllium?
enzymes?
probiotics?

Pics
please keep sharing pics as you go
pics of some meals would be nice even if meal prep
pics of some training and cardio if possible

thank you again and share please :)
pics
Click to expand...
Thanks brother
Very proud and happy to have @tbolone on board :)
 
the_alcatraz said:
@tbolone Welcome to the big EF family happy to see you training and logging here. :) amazing body very tight and you big and lean, such great potential, impressive :)

@Mrgains2505 impressive client you training.

If you would be ok with this, please share a bit.

Diet Training Cardio
More details on
Training, weights reps and exercises as you go
Diet, meals and foods and when like meal prep? or?
Cardio how much when?

supplements
you doing other supps?
psyllium?
enzymes?
probiotics?

Pics
please keep sharing pics as you go
pics of some meals would be nice even if meal prep
pics of some training and cardio if possible

thank you again and share please :)
pics
Click to expand...
Thanks bro, ill update end of week with all training as its logged in a training app and easy to upload all at once

Will throw in pics of food and training etc too as the log progresses
 
nice start to the log make sure you post up your diet
very important to have that on point
 
make sure you keep us updated on your training
a lot of people don't train hard enough and they don't get the results they want
 
that's great man make sure you get as many pictures as you can up
this way we can compare what's going on
 
You definitely have a strong base to build on and work with đź’Ş
 
tbolone said:
Throwing together a log for upcoming cutting phase, and will be coached by @Mrgains2505 - looking forward to what we can do together

I've logged on other forums and prefer a end of week update as opposed to daily, so this is what i'll go with.

Diet plan has been written up by @Mrgains2505 and will also be subject to adjusting based on weekly check-ins. Will throw in example and macros etc when possible

Since i'm new to this forum it'll be helpful to know i've got a heavy powerlifting background, competed at state and national level and as such hypertrophy style training is still new-ish to me.

Training
Gains Man has put together a 5 day high intensity/low volume split focused on hypertrophy/strength with cardio/abs to be trained on non-lift days.

Unless otherwise specified, each exercise performed for one heavy set to failure in the 8-12 rep range after warm up/building sets. Aiming for improvements each week in either reps or weight.

Back/Shoulders
Chest
Legs
Back/Shoulders
Arms

Current Stats (dexa scanned):
BW: 107.6kg
BF: 14.2%
Lean Body Mass: 89.66kg

Goals:
Ideally aiming for 9% BF
This would mean about a 6kg fat loss (if LBM was unchanged)
Physique wise, a focus on delts/back width - hence two back/shoulder days in training

PEDs
210mg Sustanon (Alpha Labs)
120mg Primo (UGLOZ)
(subject to adjusting based on bloods, primo is new to me and need to check E2 etc)

Other Supps
Usual bits and pieces like multi, fish oil etc
Injectable L-Carnitine


Start Pics:

View attachment 146601View attachment 146599View attachment 146600
Click to expand...
@tbolone good start to the log........
 
TRAINING LOG WEEK 1
To make it look cleaner, I have left out warm up sets etc

Monday, Aug 05, 2024
Back/Delt

Pull Up
Set 1: 17 reps
Set 2: 15 reps
Set 3: 14 reps

Lat Pulldown (Cable)
Set 1: 120 kg x 10 [Failure]

Iso-Lateral Row (Machine)
Set 1: 60 kg x 18 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 105 kg x 12 [Failure]

Lateral Raise (Cable)
Set 1: 6.25 kg x 15 [Failure]

Face Pull
Set 1: 50 kg x 12 [Failure]

Seated Shoulder Press (Machine)
Set 1: 93 kg x 20

Tuesday, Aug 07, 2024
Cardio

Treadmill
Set 1: 2.61km - 30min


Wednesday, Aug 07, 2024
Chest

Push Up
Set 1: 40 reps
Set 2: 35 reps
Set 3: 34 reps

Incline Bench Press (Dumbbell)
Set 1: 56 kg x 12 [Failure]

Butterfly (Pec Deck)
Set 1: 111 kg x 13 [Failure]

Bench Press (Barbell)
Set 1: 130 kg x 8 [Failure]

Pullover (Dumbbell)
Set 1: 15 kg x 13

Chest Dip (Weighted)
Set 1: 20 kg x 15 [Failure]
Set 2: 20 kg x 12 [Failure]
Set 3: 20 kg x 10 [Failure]


Thursday, Aug 08, 2024
Legs

Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Leg Extension (Machine)
Set 1: 64 kg x 14 [Failure]

Hack Squat (Machine)
Set 1: 140 kg x 10 [Failure]

Leg Press (Machine)
Set 1: 280 kg x 14 [Failure]

Lying Leg Curl (Machine)
Set 1: 60 kg x 10 [Failure]

Back Extension (Weighted Hyperextension)
Set 1: 20 kg x 20 [Failure]
Set 2: 20 kg x 20 [Failure]
Set 3: 20 kg x 20 [Failure]


Friday, Aug 09, 2024
Back/Delt

Pull Up
Set 1: 17 reps
Set 2: 17 reps
Set 3: 13 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 12 [Failure]

Iso-Lateral Row (Machine)
Set 1: 65 kg x 15 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 6.25 kg x 15 [Failure]

Face Pull
Set 1: 45 kg x 11 [Failure]


Saturday, Aug 10, 2024
Arms

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 14 [Failure]

Preacher Curl (Machine)
Set 1: 41 kg x 11 [Failure]

Incline Seated Hammer Curls
Set 1: 12.5 kg x 13 [Failure]

Triceps Pushdown
Set 1: 40 kg x 18 [Failure]

Triceps Rope Pushdown
Set 1: 43.75 kg x 12 [Failure]

Single Arm Tricep Extension (Dumbbell)
Set 1: 15 kg x 13 [Failure]


Sunday, Aug 11, 2024
Cardio/Abs

Treadmill
Set 1: 2.8km - 30min

Decline Crunch
Set 1: 25 reps
Set 2: 24 reps
Set 3: 18 reps

Hanging Leg Raise
Set 1: 6 reps
Set 2: 5 reps
Set 3: 4 reps
 
Update:
Today's weight: 105.7kg
Last week: 107.6kg

Training:
Going well so far, some movements are new to me so reviewed form with coach via videos. Still maintaining strength while in deficit

Diet was at about 90-95% compliance, still kept it reasonable cals if it was off diet plan.
Dropped slightly more weight than intended so coach has re adjusted slightly to stick to target.
 
tbolone said:
TRAINING LOG WEEK 1
To make it look cleaner, I have left out warm up sets etc

Monday, Aug 05, 2024
Back/Delt

Pull Up
Set 1: 17 reps
Set 2: 15 reps
Set 3: 14 reps

Lat Pulldown (Cable)
Set 1: 120 kg x 10 [Failure]

Iso-Lateral Row (Machine)
Set 1: 60 kg x 18 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 105 kg x 12 [Failure]

Lateral Raise (Cable)
Set 1: 6.25 kg x 15 [Failure]

Face Pull
Set 1: 50 kg x 12 [Failure]

Seated Shoulder Press (Machine)
Set 1: 93 kg x 20

Tuesday, Aug 07, 2024
Cardio

Treadmill
Set 1: 2.61km - 30min


Wednesday, Aug 07, 2024
Chest

Push Up
Set 1: 40 reps
Set 2: 35 reps
Set 3: 34 reps

Incline Bench Press (Dumbbell)
Set 1: 56 kg x 12 [Failure]

Butterfly (Pec Deck)
Set 1: 111 kg x 13 [Failure]

Bench Press (Barbell)
Set 1: 130 kg x 8 [Failure]

Pullover (Dumbbell)
Set 1: 15 kg x 13

Chest Dip (Weighted)
Set 1: 20 kg x 15 [Failure]
Set 2: 20 kg x 12 [Failure]
Set 3: 20 kg x 10 [Failure]


Thursday, Aug 08, 2024
Legs

Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Leg Extension (Machine)
Set 1: 64 kg x 14 [Failure]

Hack Squat (Machine)
Set 1: 140 kg x 10 [Failure]

Leg Press (Machine)
Set 1: 280 kg x 14 [Failure]

Lying Leg Curl (Machine)
Set 1: 60 kg x 10 [Failure]

Back Extension (Weighted Hyperextension)
Set 1: 20 kg x 20 [Failure]
Set 2: 20 kg x 20 [Failure]
Set 3: 20 kg x 20 [Failure]


Friday, Aug 09, 2024
Back/Delt

Pull Up
Set 1: 17 reps
Set 2: 17 reps
Set 3: 13 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 12 [Failure]

Iso-Lateral Row (Machine)
Set 1: 65 kg x 15 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 6.25 kg x 15 [Failure]

Face Pull
Set 1: 45 kg x 11 [Failure]


Saturday, Aug 10, 2024
Arms

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 14 [Failure]

Preacher Curl (Machine)
Set 1: 41 kg x 11 [Failure]

Incline Seated Hammer Curls
Set 1: 12.5 kg x 13 [Failure]

Triceps Pushdown
Set 1: 40 kg x 18 [Failure]

Triceps Rope Pushdown
Set 1: 43.75 kg x 12 [Failure]

Single Arm Tricep Extension (Dumbbell)
Set 1: 15 kg x 13 [Failure]


Sunday, Aug 11, 2024
Cardio/Abs

Treadmill
Set 1: 2.8km - 30min

Decline Crunch
Set 1: 25 reps
Set 2: 24 reps
Set 3: 18 reps

Hanging Leg Raise
Set 1: 6 reps
Set 2: 5 reps
Set 3: 4 reps
Click to expand...
@tbolone big update i like the cardio 30min is perfect
stay updated big time
 
to know your body very well that's great
 
I love that you're seeing the success
 
you're doing an amazing job man much respect
 
your training is definitely hardcore and consistent
 
keep up with the consistency that's what I like to see
 
you're getting some good conditioning and you're pushing it
 
love you buddy it's an amazing Improvement already and it's still early
 
the_alcatraz said:
@tbolone diet does look good but thats 1 meal
what elase you eating? please share :)
hows the training?
Click to expand...
Haha just throwing some meal pics in. Eating both of these daily with other meals included Greek yoghurt, chicken breast and potato's, and a protein shake. Will throw more pics in

Trainings going well still, I have a workout log that tracks it and it's easy for me to update log with weekly training at the end of each week.

I prefer uploading training this way as it's easy to see as a whole and makes the log look cleaner :)
 
tbolone said:
Haha just throwing some meal pics in. Eating both of these daily with other meals included Greek yoghurt, chicken breast and potato's, and a protein shake. Will throw more pics in

Trainings going well still, I have a workout log that tracks it and it's easy for me to update log with weekly training at the end of each week.

I prefer uploading training this way as it's easy to see as a whole and makes the log look cleaner :)
Click to expand...
you're next level push it harder @tbolone
 
Excellent workout love seeing it đź’Ş
 
Last weeks training update

As usual, left out the warm up sets etc to make it look cleaner :)

Back/Delt - Monday, Aug 12, 2024

Pull Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 14 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 13 [Failure]

Iso-Lateral Row (Machine)
Set 1: 67.5 kg x 14 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 12 [Failure]

Lateral Raise (Cable)
Set 1: 7.5 kg x 14 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 75 kg x 10 [Failure]

Seated Shoulder Press (Machine)
Set 1: 98 kg x 20

Cardio+Abs - Tuesday, Aug 13, 2024

Treadmill
Set 1: 2.9km - 30min

Hanging Leg Raise
Set 1: 10 reps
Set 2: 7 reps
Set 3: 7 reps

Decline Crunch
Set 1: 17 reps
Set 2: 13 reps
Set 3: 14 reps

Chest - Wednesday, Aug 14, 2024

Push Up
Set 1: 45 reps
Set 2: 38 reps
Set 3: 37 reps

Incline Bench Press (Dumbbell)
Set 1: 56 kg x 11 [Failure]

Butterfly (Pec Deck)
Set 1: 111 kg x 12 [Failure]

Bench Press (Barbell)
"had an elbow niggle during these"
Set 1: 130 kg x 6 [Failure]

Pullover (Dumbbell)
Set 1: 25 kg x 12 [Failure]

Chest Dip (Weighted)
Set 1: 20 kg x 12 [Failure]
Set 2: 20 kg x 9 [Failure]
Set 3: 20 kg x 11 [Failure]

Legs - Thursday, Aug 15, 2024

Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Leg Extension (Machine)
"Single leg"
Set 1: 60 kg x 14 [Failure]

Leg Press (Machine)
Set 1: 300 kg x 15 [Failure]

Hack Squat (Machine)
Set 1: 140 kg x 11 [Failure]

Lying Leg Curl (Machine)
Set 1: 77 kg x 11 [Failure]

Back Extension (Weighted Hyperextension)
Set 1: 20 kg x 20 [Failure]
Set 2: 20 kg x 20 [Failure]
Set 3: 20 kg x 16 [Failure]

Calf Press (Machine)
Set 1: 300 kg x 14 [Failure]

Back/Delt - Friday, Aug 16, 2024

Pull Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 16 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 12 [Failure]

Iso-Lateral Row (Machine)
Set 1: 70 kg x 15 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 8.25 kg x 11 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 75 kg x 12 [Failure]

Overhead Press (Smith Machine)
"Seated"
Set 1: 90 kg x 12

Arms - Saturday, Aug 17, 2024

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 16 [Failure]

Preacher Curl (Machine)
"Bump from 41 last week but diff machine to last week"
Set 1: 44 kg x 15 [Failure]

Incline Seated Hammer Curls
Set 1: 15 kg x 13 [Failure]

Triceps Pushdown
Set 1: 43.3 kg x 17 [Failure]

Triceps Rope Pushdown
Set 1: 45 kg x 11 [Failure]

Overhead Rope Tricep Extension
Set 1: 24.8 kg x 14 [Failure]

Cardio+Abs - Sunday, Aug 18, 2024

Treadmill
Set 1: 2.9km - 30min

Decline Crunch
Set 1: 24 reps
Set 2: 17 reps
Set 3: 14 reps

Hanging Leg Raise
Set 1: 11 reps
Set 2: 8 reps
Set 3: 8 reps
 
Other updates:
PEDs remain unchanged, still running 210mg Sustanon, 120mg Primobolan

Last week I had some elbow pain after doing tricep dumbell extensions, it didnt affect training too much but just something im keeping an eye on.

Last weeks bodyweight: 105.7kg
This weeks bodyweight: 104.6kg

Happy with progress, definitely seeing fat come off and maintaining as much strength as I can. Will upload physique photos in a few weeks for comparison but the cut continues. Sticking to diet well, 95% ish compliance.
 
tbolone said:
Last weeks training update

As usual, left out the warm up sets etc to make it look cleaner :)

Back/Delt - Monday, Aug 12, 2024

Pull Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 14 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 13 [Failure]

Iso-Lateral Row (Machine)
Set 1: 67.5 kg x 14 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 12 [Failure]

Lateral Raise (Cable)
Set 1: 7.5 kg x 14 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 75 kg x 10 [Failure]

Seated Shoulder Press (Machine)
Set 1: 98 kg x 20

Cardio+Abs - Tuesday, Aug 13, 2024

Treadmill
Set 1: 2.9km - 30min

Hanging Leg Raise
Set 1: 10 reps
Set 2: 7 reps
Set 3: 7 reps

Decline Crunch
Set 1: 17 reps
Set 2: 13 reps
Set 3: 14 reps

Chest - Wednesday, Aug 14, 2024

Push Up
Set 1: 45 reps
Set 2: 38 reps
Set 3: 37 reps

Incline Bench Press (Dumbbell)
Set 1: 56 kg x 11 [Failure]

Butterfly (Pec Deck)
Set 1: 111 kg x 12 [Failure]

Bench Press (Barbell)
"had an elbow niggle during these"
Set 1: 130 kg x 6 [Failure]

Pullover (Dumbbell)
Set 1: 25 kg x 12 [Failure]

Chest Dip (Weighted)
Set 1: 20 kg x 12 [Failure]
Set 2: 20 kg x 9 [Failure]
Set 3: 20 kg x 11 [Failure]

Legs - Thursday, Aug 15, 2024

Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Leg Extension (Machine)
"Single leg"
Set 1: 60 kg x 14 [Failure]

Leg Press (Machine)
Set 1: 300 kg x 15 [Failure]

Hack Squat (Machine)
Set 1: 140 kg x 11 [Failure]

Lying Leg Curl (Machine)
Set 1: 77 kg x 11 [Failure]

Back Extension (Weighted Hyperextension)
Set 1: 20 kg x 20 [Failure]
Set 2: 20 kg x 20 [Failure]
Set 3: 20 kg x 16 [Failure]

Calf Press (Machine)
Set 1: 300 kg x 14 [Failure]

Back/Delt - Friday, Aug 16, 2024

Pull Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 16 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 12 [Failure]

Iso-Lateral Row (Machine)
Set 1: 70 kg x 15 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 8.25 kg x 11 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 75 kg x 12 [Failure]

Overhead Press (Smith Machine)
"Seated"
Set 1: 90 kg x 12

Arms - Saturday, Aug 17, 2024

Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 16 [Failure]

Preacher Curl (Machine)
"Bump from 41 last week but diff machine to last week"
Set 1: 44 kg x 15 [Failure]

Incline Seated Hammer Curls
Set 1: 15 kg x 13 [Failure]

Triceps Pushdown
Set 1: 43.3 kg x 17 [Failure]

Triceps Rope Pushdown
Set 1: 45 kg x 11 [Failure]

Overhead Rope Tricep Extension
Set 1: 24.8 kg x 14 [Failure]

Cardio+Abs - Sunday, Aug 18, 2024

Treadmill
Set 1: 2.9km - 30min

Decline Crunch
Set 1: 24 reps
Set 2: 17 reps
Set 3: 14 reps

Hanging Leg Raise
Set 1: 11 reps
Set 2: 8 reps
Set 3: 8 reps
Click to expand...

tbolone said:
Other updates:
PEDs remain unchanged, still running 210mg Sustanon, 120mg Primobolan

Last week I had some elbow pain after doing tricep dumbell extensions, it didnt affect training too much but just something im keeping an eye on.

Last weeks bodyweight: 105.7kg
This weeks bodyweight: 104.6kg

Happy with progress, definitely seeing fat come off and maintaining as much strength as I can. Will upload physique photos in a few weeks for comparison but the cut continues. Sticking to diet well, 95% ish compliance.
Click to expand...
@tbolone you really on next level your coach is right here

any pics updated?
 
the_alcatraz said:
@tbolone you really on next level your coach is right here

any pics updated?
Click to expand...
This is progess so far bro.

You can see some slight changes especially obliques coming out a bit more

I prefer the photo comparions to be less frequent so the changes can be more obvious :)
 

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you want to build a strong core this is the type of training to do I like it
 
Definitely can see the progress
 
tbolone said:
This is progess so far bro.

You can see some slight changes especially obliques coming out a bit more

I prefer the photo comparions to be less frequent so the changes can be more obvious :)
Click to expand...
Nice job
 
THIS WEEKS TRAINING

Back/Delt - Monday, Aug 19, 2024

Pull Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 17 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 11 [Failure]

Iso-Lateral Row (Machine)
Set 1: 75 kg x 12 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 8.25 kg x 14 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 77 kg x 11 [Failure]


Cardio -Tuesday, Aug 20, 2024

Treadmill
Set 1: 2.9km - 30min

Chest - Wednesday, Aug 21, 2024

Push Up
Set 1: 50 reps
Set 2: 35 reps
Set 3: 35 reps

Incline Bench Press (Dumbbell)
Set 1: 56 kg x 11 [Failure]

Butterfly (Pec Deck)
"Maximum machine weight"
Set 1: 111 kg x 13 [Failure]

Bench Press (Barbell)
Set 1: 125 kg x 8 [Failure]

Pullover (Dumbbell)
Set 1: 30 kg x 9 [Failure]

Chest Dip (Weighted)
Set 1: 20 kg x 13 [Failure]
Set 2: 20 kg x 11 [Failure]
Set 3: 20 kg x 10 [Failure]


Legs - Thursday, Aug 22, 2024
This was split into two sessions as I had to leave early for work.

Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Leg Extension (Machine)
"Single Leg"
Set 1: 65 kg x 14 [Failure]

Leg Press (Machine)
Set 1: 310 kg x 14 [Failure]

Hack Squat (Machine)
"Weight drop from last week but really tried to drill down form and depth"
Set 1: 120 kg x 10 [Failure]

Lying Leg Curl (Machine)
Set 1: 79 kg x 9 [Failure]

Calf Press (Machine)
Set 1: 310 kg x 20 [Failure]

Back Extension (Weighted Hyperextension)
Set 1: 20 kg x 25
Set 2: 20 kg x 25
Set 3: 20 kg x 20

Calf Extension (Machine)
Set 1: 160 kg x 18

Hanging Leg Raise
Set 1: 11 reps
Set 2: 9 reps
Set 3: 8 reps

Crunch
Set 1: 45 reps
Set 2: 28 reps
Set 3: 20 reps

Back/Delt - Friday, Aug 23, 2024

Pull Up
Set 1: 19 reps
Set 2: 17 reps
Set 3: 17 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 12 [Failure]

Iso-Lateral Row (Machine)
Set 1: 75 kg x 13 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 10 kg x 11 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 77 kg x 13 [Failure]


Arms + Cardio - Sunday, Aug 25, 2024

Bicep Curl (Dumbbell)
Set 1: 15 kg x 11 [Failure]

Preacher Curl (Machine)
Set 1: 47 kg x 10 [Failure]

Incline Seated Hammer Curls
Set 1: 15 kg x 13 [Failure]

Triceps Pushdown
Set 1: 45 kg x 16 [Failure]

Triceps Rope Pushdown
Set 1: 45 kg x 12 [Failure]

Overhead Rope Tricep Extension
Set 1: 28.75 kg x 12 [Failure]

Treadmill
Set 1: 2.9km - 30min
 
Other notes and updates

Training still going well for being in a deficit. Maintaining strength, some movements are improving probably just from neuro adaptions due to new movements.

Last weeks sunday weight was 104.6kg
This weeks sunday weight was 104.7kg

I think I just held onto some water or something over the weekend, I track my weight at the same time daily and the weekly average weight this week vs last week was 0.8kg less. It's Monday now and I weighed 103.7kg, so nothing to worry about.

Went down to the coast over weekend and stuck to diet and training as much as possible, probably 85% compliance to diet plan just because i didnt have access to my meal prep, but didnt eat like shit anyway. Replace meal prep with mince and rice from mexican place with no cheese or additions etc and went to a cafe and had 6 poached eggs and a slice of sourdough lol. Otherwise the macros would have been as close as possible.

PEDs unchanged.
 
tbolone said:
THIS WEEKS TRAINING

Back/Delt - Monday, Aug 19, 2024

Pull Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 17 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 11 [Failure]

Iso-Lateral Row (Machine)
Set 1: 75 kg x 12 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 8.25 kg x 14 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 77 kg x 11 [Failure]


Cardio -Tuesday, Aug 20, 2024

Treadmill
Set 1: 2.9km - 30min

Chest - Wednesday, Aug 21, 2024

Push Up
Set 1: 50 reps
Set 2: 35 reps
Set 3: 35 reps

Incline Bench Press (Dumbbell)
Set 1: 56 kg x 11 [Failure]

Butterfly (Pec Deck)
"Maximum machine weight"
Set 1: 111 kg x 13 [Failure]

Bench Press (Barbell)
Set 1: 125 kg x 8 [Failure]

Pullover (Dumbbell)
Set 1: 30 kg x 9 [Failure]

Chest Dip (Weighted)
Set 1: 20 kg x 13 [Failure]
Set 2: 20 kg x 11 [Failure]
Set 3: 20 kg x 10 [Failure]


Legs - Thursday, Aug 22, 2024
This was split into two sessions as I had to leave early for work.

Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Leg Extension (Machine)
"Single Leg"
Set 1: 65 kg x 14 [Failure]

Leg Press (Machine)
Set 1: 310 kg x 14 [Failure]

Hack Squat (Machine)
"Weight drop from last week but really tried to drill down form and depth"
Set 1: 120 kg x 10 [Failure]

Lying Leg Curl (Machine)
Set 1: 79 kg x 9 [Failure]

Calf Press (Machine)
Set 1: 310 kg x 20 [Failure]

Back Extension (Weighted Hyperextension)
Set 1: 20 kg x 25
Set 2: 20 kg x 25
Set 3: 20 kg x 20

Calf Extension (Machine)
Set 1: 160 kg x 18

Hanging Leg Raise
Set 1: 11 reps
Set 2: 9 reps
Set 3: 8 reps

Crunch
Set 1: 45 reps
Set 2: 28 reps
Set 3: 20 reps

Back/Delt - Friday, Aug 23, 2024

Pull Up
Set 1: 19 reps
Set 2: 17 reps
Set 3: 17 reps

Lat Pulldown (Cable)
Set 1: 110 kg x 12 [Failure]

Iso-Lateral Row (Machine)
Set 1: 75 kg x 13 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 10 kg x 11 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 77 kg x 13 [Failure]


Arms + Cardio - Sunday, Aug 25, 2024

Bicep Curl (Dumbbell)
Set 1: 15 kg x 11 [Failure]

Preacher Curl (Machine)
Set 1: 47 kg x 10 [Failure]

Incline Seated Hammer Curls
Set 1: 15 kg x 13 [Failure]

Triceps Pushdown
Set 1: 45 kg x 16 [Failure]

Triceps Rope Pushdown
Set 1: 45 kg x 12 [Failure]

Overhead Rope Tricep Extension
Set 1: 28.75 kg x 12 [Failure]

Treadmill
Set 1: 2.9km - 30min
Click to expand...
@tbolone great training and failure impressive days :)
 
tbolone said:
Other notes and updates

Training still going well for being in a deficit. Maintaining strength, some movements are improving probably just from neuro adaptions due to new movements.

Last weeks sunday weight was 104.6kg
This weeks sunday weight was 104.7kg

I think I just held onto some water or something over the weekend, I track my weight at the same time daily and the weekly average weight this week vs last week was 0.8kg less. It's Monday now and I weighed 103.7kg, so nothing to worry about.

Went down to the coast over weekend and stuck to diet and training as much as possible, probably 85% compliance to diet plan just because i didnt have access to my meal prep, but didnt eat like shit anyway. Replace meal prep with mince and rice from mexican place with no cheese or additions etc and went to a cafe and had 6 poached eggs and a slice of sourdough lol. Otherwise the macros would have been as close as possible.

PEDs unchanged.
Click to expand...
@tbolone you're dropping weight which is good its likely all bodyfat dro

diet is an issue if you travelling, you doing meal prep soon? :)
 
LAST WEEKS TRAINING

Back/Delt - Monday, Aug 26, 2024

Pull Up
Set 1: 20 reps
Set 2: 18 reps
Set 3: 17 reps

Lat Pulldown (Cable)
Set 1: 112.5 kg x 10 [Failure]

Iso-Lateral Row (Machine)
Set 1: 80 kg x 9 [Failure]

Seated Cable Row - V Grip (Cable)
"Went wide grip"
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 10 kg x 12 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 79 kg x 11 [Failure]


Cardio - Tuesday, Aug 27, 2024

Treadmill
Set 1: 3km - 30min


Chest - Wednesday, Aug 28, 2024

Push Up
Set 1: 50 reps
Set 2: 40 reps
Set 3: 36 reps

Incline Bench Press (Dumbbell)
Set 1: 56 kg x 11 [Failure]

Seated Chest Flys (Cable)
"Each side"
Set 1: 36 kg x 14 [Failure]

Bench Press (Barbell)
Set 1: 125 kg x 9 [Failure]

Chest Dip (Weighted)
Set 1: 20 kg x 15
Set 2: 20 kg x 11
Set 3: 20 kg x 13

Hanging Leg Raise
Set 1: 12 reps
Set 2: 11 reps
Set 3: 10 reps

Legs - Thursday, Aug 29, 2024

Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Leg Extension (Machine)
"Each leg"
Set 1: 67.5 kg x 14 [Failure]

Leg Press (Machine)
Set 1: 320 kg x 14 [Failure]

Hack Squat (Machine)
Set 1: 130 kg x 10 [Failure]

Lying Leg Curl (Machine)
Set 1: 79 kg x 12 [Failure]

Back Extension (Weighted Hyperextension)
Set 1: 20 kg x 25 [Failure]
Set 2: 30 kg x 20 [Failure]
Set 3: 30 kg x 20 [Failure]

Back/Delt - Friday, Aug 30, 2024

Pull Up
Set 1: 19 reps
Set 2: 16 reps
Set 3: 16 reps

Lat Pulldown (Cable)
"Changed to neutral grip this session"
Set 1: 102.5 kg x 8 [Failure]

Iso-Lateral Row (Machine)
Set 1: 80 kg x 12 [Failure]

Seated Cable Row - Bar Grip
Set 1: 92.5 kg x 13 [Failure]

Lateral Raise (Cable)
Set 1: 10 kg x 12 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 82 kg x 10 [Failure]

Arms and Calves - Saturday, Aug 31, 2024

Bicep Curl (Dumbbell)
Set 1: 15 kg x 13 [Failure]

Triceps Pushdown
Set 1: 45 kg x 17 [Failure]

Bicep Curl (Machine)
Set 1: 59 kg x 15 [Failure]

Triceps Rope Pushdown
Set 1: 45 kg x 12 [Failure]

Incline Seated Hammer Curls
Set 1: 15 kg x 15 [Failure]

Overhead Rope Tricep Extension
Set 1: 27 kg x 18 [Failure]

Standing Calf Raise (Machine)
Set 1: 140 kg x 17 [Failure]

Seated Calf Raise
Set 1: 100 kg x 13 [Failure]

Cardio+Abs - Sunday, Sep 01, 2024

Treadmill
Set 1: 3km - 30min

Decline Crunch
Set 1: 25 reps
Set 2: 17 reps
Set 3: 16 reps

Hanging Leg Raise
Set 1: 13 reps
Set 2: 8 reps
Set 3: 8 reps
 
WEEKLY UPDATE

Sunday Weight: 103.9kg
Previous Sunday weight: 104.7kg
Weekly avg weight: 103.2kg
Last weekly avg weight: 104.3kg

Still dropping weight steadily, maintaining strength where possible. Defecit making it a struggle to progress movements but some still have rep or weight increases.

Only training change up was moving calf movements from leg day to arm day. This is more efficient for me over the week as I can struggle to find time before work to hit both calf movements on top of other leg exercises. Just lets me shift 10-15 mins worth of training from before work session to weekend session doing arms which is generally a short session anyway because of lower rest times and warm ups.

Got some new knee sleeves delivered so will try em out on the hack squat. Just wanting to really nail the depth and form comfortably.

Diet was probably 90% compliance, fathers day so didnt eat meal prep for luncht aht day but just swapped for steak and mash anyway so the macros werent impacted too much if at all.

Bloods drawn, awaiting results, may make some PED adjustment depending on results
Still currently 210mg sustanon, 120mg primo
 
tbolone said:
LAST WEEKS TRAINING

Back/Delt - Monday, Aug 26, 2024

Pull Up
Set 1: 20 reps
Set 2: 18 reps
Set 3: 17 reps

Lat Pulldown (Cable)
Set 1: 112.5 kg x 10 [Failure]

Iso-Lateral Row (Machine)
Set 1: 80 kg x 9 [Failure]

Seated Cable Row - V Grip (Cable)
"Went wide grip"
Set 1: 100 kg x 11 [Failure]

Lateral Raise (Cable)
Set 1: 10 kg x 12 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 79 kg x 11 [Failure]


Cardio - Tuesday, Aug 27, 2024

Treadmill
Set 1: 3km - 30min


Chest - Wednesday, Aug 28, 2024

Push Up
Set 1: 50 reps
Set 2: 40 reps
Set 3: 36 reps

Incline Bench Press (Dumbbell)
Set 1: 56 kg x 11 [Failure]

Seated Chest Flys (Cable)
"Each side"
Set 1: 36 kg x 14 [Failure]

Bench Press (Barbell)
Set 1: 125 kg x 9 [Failure]

Chest Dip (Weighted)
Set 1: 20 kg x 15
Set 2: 20 kg x 11
Set 3: 20 kg x 13

Hanging Leg Raise
Set 1: 12 reps
Set 2: 11 reps
Set 3: 10 reps

Legs - Thursday, Aug 29, 2024

Lunge
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Leg Extension (Machine)
"Each leg"
Set 1: 67.5 kg x 14 [Failure]

Leg Press (Machine)
Set 1: 320 kg x 14 [Failure]

Hack Squat (Machine)
Set 1: 130 kg x 10 [Failure]

Lying Leg Curl (Machine)
Set 1: 79 kg x 12 [Failure]

Back Extension (Weighted Hyperextension)
Set 1: 20 kg x 25 [Failure]
Set 2: 30 kg x 20 [Failure]
Set 3: 30 kg x 20 [Failure]

Back/Delt - Friday, Aug 30, 2024

Pull Up
Set 1: 19 reps
Set 2: 16 reps
Set 3: 16 reps

Lat Pulldown (Cable)
"Changed to neutral grip this session"
Set 1: 102.5 kg x 8 [Failure]

Iso-Lateral Row (Machine)
Set 1: 80 kg x 12 [Failure]

Seated Cable Row - Bar Grip
Set 1: 92.5 kg x 13 [Failure]

Lateral Raise (Cable)
Set 1: 10 kg x 12 [Failure]

Rear Delt Reverse Fly (Machine)
Set 1: 82 kg x 10 [Failure]

Arms and Calves - Saturday, Aug 31, 2024

Bicep Curl (Dumbbell)
Set 1: 15 kg x 13 [Failure]

Triceps Pushdown
Set 1: 45 kg x 17 [Failure]

Bicep Curl (Machine)
Set 1: 59 kg x 15 [Failure]

Triceps Rope Pushdown
Set 1: 45 kg x 12 [Failure]

Incline Seated Hammer Curls
Set 1: 15 kg x 15 [Failure]

Overhead Rope Tricep Extension
Set 1: 27 kg x 18 [Failure]

Standing Calf Raise (Machine)
Set 1: 140 kg x 17 [Failure]

Seated Calf Raise
Set 1: 100 kg x 13 [Failure]

Cardio+Abs - Sunday, Sep 01, 2024

Treadmill
Set 1: 3km - 30min

Decline Crunch
Set 1: 25 reps
Set 2: 17 reps
Set 3: 16 reps

Hanging Leg Raise
Set 1: 13 reps
Set 2: 8 reps
Set 3: 8 reps
Click to expand...
tbolone said:
WEEKLY UPDATE

Sunday Weight: 103.9kg
Previous Sunday weight: 104.7kg
Weekly avg weight: 103.2kg
Last weekly avg weight: 104.3kg

Still dropping weight steadily, maintaining strength where possible. Defecit making it a struggle to progress movements but some still have rep or weight increases.

Only training change up was moving calf movements from leg day to arm day. This is more efficient for me over the week as I can struggle to find time before work to hit both calf movements on top of other leg exercises. Just lets me shift 10-15 mins worth of training from before work session to weekend session doing arms which is generally a short session anyway because of lower rest times and warm ups.

Got some new knee sleeves delivered so will try em out on the hack squat. Just wanting to really nail the depth and form comfortably.

Diet was probably 90% compliance, fathers day so didnt eat meal prep for luncht aht day but just swapped for steak and mash anyway so the macros werent impacted too much if at all.

Bloods drawn, awaiting results, may make some PED adjustment depending on results
Still currently 210mg sustanon, 120mg primo
Click to expand...
@tbolone diet is good if you staying steady, with the low dose your straight strong training is on point :) you'll be making great gains
 
excellent work out I like how you hit different angles
 
if you keep this training up you'll be an absolute machine a year from now
 
I like the workouts I'm gonna steal a couple of your exercises today
 
very impressive work I'm very proud of you
 
you're putting in the time in the gym and you're getting the benefits
 
great update on this log keep it up
 
Good week of training. I like that you moved calves to arm day. Makes so much sense if that will allow you not to have to rush on your regular leg day.
 
BLOOD RESULTS

Sex Hormones
Test - 56 nmol/L
Free Test - 2051 pmol/L
E2 - 142 pmol/L

Also got progesterone/prolactin/SHBG/DHEA etc but mostly unremarkable

Cortisol - 490 nmol/L @ 7:48am
Fasted insulin - 8 mU/L
Glucose 5.1 mmol/L

Serum Chemistry/Full blood examination -
Mostly within reference ranges
Bicarb - 23 mmol/L (just a fraction under range)
ALT/AST - slight elevation, but unconcerning
Red cell count and haematocrit - slight elevation, but guessing this is still elevated from recent blast, takes a bit of time to correct and back off.
Serum magnesium is on the lowest end of reference range and I will look to address this

The test was slightly higher than I anticipated but happy to leave current dosing as is. Low test is for people who sit in the hotel chair that faces the bed.
 
tbolone said:
BLOOD RESULTS

Sex Hormones
Test - 56 nmol/L
Free Test - 2051 pmol/L
E2 - 142 pmol/L

Also got progesterone/prolactin/SHBG/DHEA etc but mostly unremarkable

Cortisol - 490 nmol/L @ 7:48am
Fasted insulin - 8 mU/L
Glucose 5.1 mmol/L

Serum Chemistry/Full blood examination -
Mostly within reference ranges
Bicarb - 23 mmol/L (just a fraction under range)
ALT/AST - slight elevation, but unconcerning
Red cell count and haematocrit - slight elevation, but guessing this is still elevated from recent blast, takes a bit of time to correct and back off.
Serum magnesium is on the lowest end of reference range and I will look to address this

The test was slightly higher than I anticipated but happy to leave current dosing as is. Low test is for people who sit in the hotel chair that faces the bed.
Click to expand...
@tbolone can you share full bloods with ranges?

seems fine so far though :)
 
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