Approved Log Cruise N Cut Log - Sustanon and Primobolan

[MUSTANG_18]

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

@tbolone great training and failure impressive days

 

[MUSTANG_18]

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 you're dropping weight which is good its likely all bodyfat dro

diet is an issue if you travelling, you doing meal prep soon?

 

[tbolone]

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

 

[tbolone]

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

 

[MUSTANG_18]

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 diet is good if you staying steady, with the low dose your straight strong training is on point you'll be making great gains

 

[stevesmi]

A great write-up on your workouts

 

[SteveMobsterG]

Some decent weight numbers

 

[Austin316]

Wow the volume is sensational

 

[sambee38]

excellent work out I like how you hit different angles

 

[BookerTNY]

if you keep this training up you'll be an absolute machine a year from now