Approved Log Cruise N Cut Log - Sustanon and Primobolan

[Quadsweep]

I'm subbed and ready to help
we're going to get you the best body of your life

 

[tbolone]

bro you sound like a good dude
would have liked to have you as my bunkmate in prison

interesting comment bro

 

[MasonicBodybuilder]

Looking forward to following along brother.

 

[Noah Wixx]

You definitely have a strong base to build on and work with

 

[ballin2504]

You definitely have a strong base to build on and work with

I was thinking the same!

 

[Tiger Salman Khan]

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

@tbolone good start to the log........

 

[RoySimpson]

Stay grinding bro keep the log coming!

 

[tbolone]

Stay grinding bro keep the log coming!

It's coming bro

I just like to keep it simple with end of week updates

 

[the_alcatraz]

It's coming bro

I just like to keep it simple with end of week updates

push it @tbolone waiting for more

 

[tbolone]

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