Approved Log Cruise N Cut Log - Sustanon and Primobolan

[Tiger Salman Khan]

Keeping diet in check.

Pictured lime rice + mince in taco seasoning

Scrambled eggs with capsicum+onion+ham

@tbolone Good meal updates......

 

[the_alcatraz]

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

you're next level push it harder @tbolone

 

[RoySimpson]

Solid workout!

 

[Noah Wixx]

Excellent workout love seeing it

 

[tbolone]

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

 

[tbolone]

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.

 

[Mrgains2505]

Smashing it brother
Strong as an ox!

 

[the_alcatraz]

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 you really on next level your coach is right here

any pics updated?

 

[tbolone]

@tbolone you really on next level your coach is right here

any pics updated?

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

 

[MUSTANG_18]

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

@tbolone you clearly are making HUGE progress, impressive body wow