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Approved Log My testosterone, primobolan and HGH Bulking Cycle Log
- Thread starter Ratatata
- Start date
Very nice work, hitting both the hack Squat and the squat press.
cybex is a great Piece of equipment..
cybex is a great Piece of equipment..
Week 7
Shoulder, chest, bicep
Current aas: 400mg testE, 300mg primoE, 5iu gh daily
Calories consumed: 4438 calories
Protein: 300,carbs:638, fat: 59
Cable machine side lateral raise
Warm up: 5kg- 15 rep
Set: 1- 11kg- 15rep
Set: 2- 11kg- 16rep
Set: 3- 12kg- 13rep
Smith machine incline press
Warm up: 60kg- 10
Set: 1- 110kg-7rep
Set: 2- 110kg- 6rep
Set: 3- 100kg-8rep
Hammer strength iso lateral shoulder press
Set: 1- 35kg each- 8rep
Set: 2- 35kg each- 8rep
Set: 3- 35kg each- 7rep
Set: 4- 35kg each- 8 rep drop set 20kg each- 4 rep
Hammer strength plate loaded preacher curl
Set: 1- 30kg-14rep
Set: 2- 30kg- 13rep
Set: 3- 30kg- 12 rep
Lu raise
Set: 1- 7.5kg- 17rep
Set: 2- 7.5kg- 15rep
Set: 3- 7.5kg- 13rep
Good session!!! Luving overall training performance atm!!
Shoulder, chest, bicep
Current aas: 400mg testE, 300mg primoE, 5iu gh daily
Calories consumed: 4438 calories
Protein: 300,carbs:638, fat: 59
Cable machine side lateral raise
Warm up: 5kg- 15 rep
Set: 1- 11kg- 15rep
Set: 2- 11kg- 16rep
Set: 3- 12kg- 13rep
Smith machine incline press
Warm up: 60kg- 10
Set: 1- 110kg-7rep
Set: 2- 110kg- 6rep
Set: 3- 100kg-8rep
Hammer strength iso lateral shoulder press
Set: 1- 35kg each- 8rep
Set: 2- 35kg each- 8rep
Set: 3- 35kg each- 7rep
Set: 4- 35kg each- 8 rep drop set 20kg each- 4 rep
Hammer strength plate loaded preacher curl
Set: 1- 30kg-14rep
Set: 2- 30kg- 13rep
Set: 3- 30kg- 12 rep
Lu raise
Set: 1- 7.5kg- 17rep
Set: 2- 7.5kg- 15rep
Set: 3- 7.5kg- 13rep
Good session!!! Luving overall training performance atm!!
noticed you staying with 300grams of protein very legit @Ratatata and rare to keep it so perfect
Week 7
Hammies and back
Current aas: 400mg testE, 400mg primoE, 5iu gh daily
Calories consumed: 4438 calories
Protein: 300,carbs:638, fat: 59
Lying leg curl
Warm up- 25kg: 12rep
Set 1: 48.5kg- 17rep
Set 2: 51kg- 15 rep
Set 3: 55.5kg-12 rep
Seated neutral mag grip cable row
Warm up: 40kg- 12 rep
Set 1: 80kg- 15rep
Set 2: 80kg- 15rep
Set 3: 80kg- 13rep
Hammer strength iso lateral d.y row
Set 1: 40kg each- 11rep
Set 2: 40kg each-10rep
Set 3: 40kg each-10rep
Stiff leg dead lift
Set 1: 100kg: 10rep
Set 2: 100kg- 9 rep
Set 3: 100kg- 8 rep
Myo rep cable lat pull over
30kg- 15rep, 20 sec rest 11 rep 20 sec rest 9 rep
Upped the primo by 100mg training has been going very well looks like time to up the food body weight has been pretty stable atm.
Hammies and back
Current aas: 400mg testE, 400mg primoE, 5iu gh daily
Calories consumed: 4438 calories
Protein: 300,carbs:638, fat: 59
Lying leg curl
Warm up- 25kg: 12rep
Set 1: 48.5kg- 17rep
Set 2: 51kg- 15 rep
Set 3: 55.5kg-12 rep
Seated neutral mag grip cable row
Warm up: 40kg- 12 rep
Set 1: 80kg- 15rep
Set 2: 80kg- 15rep
Set 3: 80kg- 13rep
Hammer strength iso lateral d.y row
Set 1: 40kg each- 11rep
Set 2: 40kg each-10rep
Set 3: 40kg each-10rep
Stiff leg dead lift
Set 1: 100kg: 10rep
Set 2: 100kg- 9 rep
Set 3: 100kg- 8 rep
Myo rep cable lat pull over
30kg- 15rep, 20 sec rest 11 rep 20 sec rest 9 rep
Upped the primo by 100mg training has been going very well looks like time to up the food body weight has been pretty stable atm.
Thanks!!!
very difficult to do that bro
Thanks brother!!! Good to see you here!!Hercules ! Hercules !
Following along bro. Looking incredible as always
Week 7
Arms day
Current aas: 400mg testE, 400mg primoE, 5iu gh daily
Calories consumed: 4438 calories
Protein: 300,carbs:638, fat: 59
Long rope tricep push down
Set : 1-10kg-7rep,12.5-7rep,15kg-7rep,17.5kg- 7rep , 21.5kg- 6rep
Set: 2- 22.5kg- 15rep
Set: 3- 22.5kg-13rep
Strict bicep curl
Set: 1- 20kg- 8rep
Set: 2- 17.5kg- 10rep
Set: 3- 17.5kg- 8rep
Hammer strength tricep dips
Set 1- 80kg- 12rep
Set 2: 85kg- 10rep
Set3: 85kg- 10rep
preacher machine hammer curl
Set: 1- 53kg-14rep
Set: 2- 53kg-12 rep
Set: 3- 53kg-12 rep
Overhead tricep extension
Set 1: 37kg- 13rep
Set 2: 37kg- 12 rep
Set 3: 37kg- 11 rep
Single arm cable curl
Set 1: 22kg- 11rep
Set 2: 22kg-10rep
Set 3: 22kg- 9rep
Was solid arm session fuelled by Core Pharma. Session was been going well will drop training pic and video in nxt session.
Arms day
Current aas: 400mg testE, 400mg primoE, 5iu gh daily
Calories consumed: 4438 calories
Protein: 300,carbs:638, fat: 59
Long rope tricep push down
Set : 1-10kg-7rep,12.5-7rep,15kg-7rep,17.5kg- 7rep , 21.5kg- 6rep
Set: 2- 22.5kg- 15rep
Set: 3- 22.5kg-13rep
Strict bicep curl
Set: 1- 20kg- 8rep
Set: 2- 17.5kg- 10rep
Set: 3- 17.5kg- 8rep
Hammer strength tricep dips
Set 1- 80kg- 12rep
Set 2: 85kg- 10rep
Set3: 85kg- 10rep
preacher machine hammer curl
Set: 1- 53kg-14rep
Set: 2- 53kg-12 rep
Set: 3- 53kg-12 rep
Overhead tricep extension
Set 1: 37kg- 13rep
Set 2: 37kg- 12 rep
Set 3: 37kg- 11 rep
Single arm cable curl
Set 1: 22kg- 11rep
Set 2: 22kg-10rep
Set 3: 22kg- 9rep
Was solid arm session fuelled by Core Pharma. Session was been going well will drop training pic and video in nxt session.
@Ratatata Solid arms day bro........
Sorry guys was bit busy with work and life!! Pulling 12-15 hour shift on foot everyday!! Finally got chance to be back at training
Chest back and rear delt day
Seated incline chest flies
Set 1: 30kg- 15rep
Set 2: 30kg- 15rep
Set 3: 32kg- 13 rep
Hammer strength plate loaded lat pulldown
Set 1: 120kg- 14 rep
Set 2: 120kg- 12 rep
Set 3: 120kg- 11 rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 12rep
Set 2: 60kg each- 11 rep
Set 3: 60kg each- 10 rep
Hammer strength ISO horizontal chest press
Set 1: 50kg each- 10 rep
Set 2: 50kg each- 9rep
Set 3: 50kg each- 8 rep
Reverse peck dec rear delt fly
Set 1: 61 kg- 14 rep
Set 2: 61kg-13 rep
Set 3: 61kg-11 rep+ 5 partial
Chest back and rear delt day
Seated incline chest flies
Set 1: 30kg- 15rep
Set 2: 30kg- 15rep
Set 3: 32kg- 13 rep
Hammer strength plate loaded lat pulldown
Set 1: 120kg- 14 rep
Set 2: 120kg- 12 rep
Set 3: 120kg- 11 rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 12rep
Set 2: 60kg each- 11 rep
Set 3: 60kg each- 10 rep
Hammer strength ISO horizontal chest press
Set 1: 50kg each- 10 rep
Set 2: 50kg each- 9rep
Set 3: 50kg each- 8 rep
Reverse peck dec rear delt fly
Set 1: 61 kg- 14 rep
Set 2: 61kg-13 rep
Set 3: 61kg-11 rep+ 5 partial
15 hour shifts damn bro! you doing manual work right?
big lifting even with big shifts you impressive AF
Life is pretty though atm!!!
quick shoulder and arms session today!!
Hammer strength bicep preacher curl
Warm up- 10kg: 20 rep
Set 1: 25kg- 20rep
Set 2: 30kg- 16 rep
Set 3: 32.5kg-13 rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 35kg each- 12 rep
Set 2: 36.25kg each- 11 rep
Set 3: 37.5kg each- 10 rep
Set 4: 37.5kg each- 8 rep
Long rope tricep pushdown to rope over head extension
Set 1: 25kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 4 rep
Set 3: 25kg- 10 rep+ 3 rep
Set 4: 25kg- 9rep+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 12 rep
Set 2: 15kg- 14 rep
Set 3: 15kg- 12 rep
Set 4: 15kg- 12 rep
hammer preacher curl
Set 1: 53 kg- 15 rep
Set 2: 55.5kg- 12 rep
Set 3: 60kg- 11 rep drop weight 46kg- 5 rep
Life being busy and very little time to train i am spreading my volume and doing 2 on 1 day off so i dont bring too much fatigue and food i am focusing on clean diet lots of carb and protein and very minimal fat.
Hammer strength bicep preacher curl
Warm up- 10kg: 20 rep
Set 1: 25kg- 20rep
Set 2: 30kg- 16 rep
Set 3: 32.5kg-13 rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 35kg each- 12 rep
Set 2: 36.25kg each- 11 rep
Set 3: 37.5kg each- 10 rep
Set 4: 37.5kg each- 8 rep
Long rope tricep pushdown to rope over head extension
Set 1: 25kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 4 rep
Set 3: 25kg- 10 rep+ 3 rep
Set 4: 25kg- 9rep+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 12 rep
Set 2: 15kg- 14 rep
Set 3: 15kg- 12 rep
Set 4: 15kg- 12 rep
hammer preacher curl
Set 1: 53 kg- 15 rep
Set 2: 55.5kg- 12 rep
Set 3: 60kg- 11 rep drop weight 46kg- 5 rep
Life being busy and very little time to train i am spreading my volume and doing 2 on 1 day off so i dont bring too much fatigue and food i am focusing on clean diet lots of carb and protein and very minimal fat.
@Ratatata quick but wow the volume bro
Thanks brother giving my 100%
Leg day- 1
Hammer strength hip adduction
Warm up: 61kg- 15 rep
Warm up: 96kg- 10 rep
Set 1: 124kg-15 rep
Set 2: 126.5kg- 12rep
Set 3: 126.5kg- 12rep
Leg extension
Warm up: 54kg- 12 rep
Set 1: 103kg12 rep
Set 2: 103kg- 11 rep
Set 3: 103kg- 10rep
Cybex squat press
Set 1: 200kg- 10 rep
Set2: 200kg- 8 rep
Set 3: 200kg- 8 rep
Lying hammies curl
Set 1- 55.5kg- 13 rep
Set 2-55.5kg- 12 rep
Set 3- 55.5kg- 10 rep
Short and sweet leg session, splitting leg day into 2 session. Thanks everyone little gear porn for everyone!!
Hammer strength hip adduction
Warm up: 61kg- 15 rep
Warm up: 96kg- 10 rep
Set 1: 124kg-15 rep
Set 2: 126.5kg- 12rep
Set 3: 126.5kg- 12rep
Leg extension
Warm up: 54kg- 12 rep
Set 1: 103kg12 rep
Set 2: 103kg- 11 rep
Set 3: 103kg- 10rep
Cybex squat press
Set 1: 200kg- 10 rep
Set2: 200kg- 8 rep
Set 3: 200kg- 8 rep
Lying hammies curl
Set 1- 55.5kg- 13 rep
Set 2-55.5kg- 12 rep
Set 3- 55.5kg- 10 rep
Short and sweet leg session, splitting leg day into 2 session. Thanks everyone little gear porn for everyone!!
Attachments
you delivering stronger leg days every time bro
hows your quads?
Solid work bro,your killing it
Not that far away from how I train legs
Upper body day
Incline smith machine chest press
Warm up: 60kg- 10 rep
Warm up: 80kg- 8 rep
Set 1: 110kg- 6 rep
Set 2: 110kg- 6 rep
Set 3: 110- 5rep drop set 80kg- 4 rep
Seated neutral mag grip cable row
Set 1: 90kg- 14 rep
Set 2: 90kg- 13 rep
Set 3: 90kg- 12 rep
Hammer strength iso lateral dy row
Set 1: 40kg- 12 rep
Set 2: 40kg- 11 rep
Set 3: 40kg- 11 rep
Hammer strength shoulder press
Set 1: 60kg- 8 rep
Set 2: 60kg- 8rep
Set 3: 60kg- 7 rep
Myo rep bend over rear delt row
20kg- 18 rep, 20 sec rest 12 rep 20 sec rest 10 rep
Short and impressive session!!! Sorry guys bit short of time to detail the peds and food but putting as much effort as possible with hectic work schedule atm!! Thanks to all!!
Incline smith machine chest press
Warm up: 60kg- 10 rep
Warm up: 80kg- 8 rep
Set 1: 110kg- 6 rep
Set 2: 110kg- 6 rep
Set 3: 110- 5rep drop set 80kg- 4 rep
Seated neutral mag grip cable row
Set 1: 90kg- 14 rep
Set 2: 90kg- 13 rep
Set 3: 90kg- 12 rep
Hammer strength iso lateral dy row
Set 1: 40kg- 12 rep
Set 2: 40kg- 11 rep
Set 3: 40kg- 11 rep
Hammer strength shoulder press
Set 1: 60kg- 8 rep
Set 2: 60kg- 8rep
Set 3: 60kg- 7 rep
Myo rep bend over rear delt row
20kg- 18 rep, 20 sec rest 12 rep 20 sec rest 10 rep
Short and impressive session!!! Sorry guys bit short of time to detail the peds and food but putting as much effort as possible with hectic work schedule atm!! Thanks to all!!
Your macros are on point! What's your target weight for the end of the cycle?
I like this short workouts, I know where you're going through. I gave birth to a couple kids and went through a divorce. So time has always been an issue.
Hammies and quads r sore, less volume but all sets to failure so definitely could feel it.
Thanks!!!
Thanks brother!!!Solid work bro,your killing it
Thanks!!!
quads are your thing bro you thick
That gear looks good
Killing it as always brother
@Ratatata solid work keep it up!
Putting work and getting better each day!!!
Even with busy schedule putting 60-75 min a day for training and cardio
Very true!!!
Will keep in this mind!!!
Thanks!!!
I have lower back issue so I prefer getting away with free weight recently came back from
Injury!!!
Currently sitting around 92kg 1-2 kg in nxt 5 week keeping same conditioning i will be happy
Thanks!!!
Thanks!! I Keep track of the progress
Thanks brother!!
Thanks
Thanks brother!!!
Following ur path bro!!!Killing it as always brother
Side delts and arms day
Single arm cable lateral raise
Set 1: 10kg- 20 rep
Set 2: 12 kg- 16 rep
Set 3: 14kg- 12 rep
Hammer strength tricep dips
Set 1: 90kg- 12 rep
Set 2: 90kg- 12 rep
Set 3: 90kg- 12 rep
Cable preacher curl
Set 1: 53kg- 16rep
Set 2: 53 kg- 15 rep
Set 3: 53kg- 13 rep
Cable tricep push down
Set 1: 32.5kg- 17 rep
Set 2: 36.25kg- 14 rep
Set 3: 36.25kg- 13 rep
Reverse bicep curl
Set 1: 25kg- 17 rep
Set 2: 30kg- 15rep
Set 3: 30kg- 14 rep
Had a solid session, trying my best to put work with restricted time limit i am having right now but test primo and gh is doing there job efficiently!!!
Single arm cable lateral raise
Set 1: 10kg- 20 rep
Set 2: 12 kg- 16 rep
Set 3: 14kg- 12 rep
Hammer strength tricep dips
Set 1: 90kg- 12 rep
Set 2: 90kg- 12 rep
Set 3: 90kg- 12 rep
Cable preacher curl
Set 1: 53kg- 16rep
Set 2: 53 kg- 15 rep
Set 3: 53kg- 13 rep
Cable tricep push down
Set 1: 32.5kg- 17 rep
Set 2: 36.25kg- 14 rep
Set 3: 36.25kg- 13 rep
Reverse bicep curl
Set 1: 25kg- 17 rep
Set 2: 30kg- 15rep
Set 3: 30kg- 14 rep
Had a solid session, trying my best to put work with restricted time limit i am having right now but test primo and gh is doing there job efficiently!!!
@Ratatata Great updates bro....keep it up.........
Nice work
leg day 2
Hammer strength pause hip adduction
Warm up- 75kg-10 rep
Set 1: 103kg- 15rep
Set 2: 110kg- 12 rep
Set 3: 110kg- 11 rep
Seated leg curl
Set 1: 63.5kg- 13rep
Set 2: 63.5kg- 11 rep
Set 3: 61 kg- 12 rep
Smith machine 1-1/2 squat
Set 1: 80kg- 12 rep
Set 2: 90kg- 10 rep
Set 3: 100kg- 9 rep
Single leg extension
Set 1: 47kg- 11 rep
Set 2: 47kg- 11 rep
Set 3: 47kg- 10 rep+ 3 assisted rep
Hammer strength pause hip adduction
Warm up- 75kg-10 rep
Set 1: 103kg- 15rep
Set 2: 110kg- 12 rep
Set 3: 110kg- 11 rep
Seated leg curl
Set 1: 63.5kg- 13rep
Set 2: 63.5kg- 11 rep
Set 3: 61 kg- 12 rep
Smith machine 1-1/2 squat
Set 1: 80kg- 12 rep
Set 2: 90kg- 10 rep
Set 3: 100kg- 9 rep
Single leg extension
Set 1: 47kg- 11 rep
Set 2: 47kg- 11 rep
Set 3: 47kg- 10 rep+ 3 assisted rep
Attachments
your quads are THE REAL DEAL! bro
like shred in the quads is insane
leg curls and extensions and you got that hardcore legs damn
Thanks brother!!! Quads r my strength
!
chest back and rear delt!!!!
Seated incline chest flies
Set 1: 35kg-16rep
Set 2: 37kg- 13rep
Set 3: 37kg- 12rep
Hammer strength plate loaded lat pulldown
Set 1: 130kg- 13rep
Set 2: 130kg- 12 rep
Set 3: 130kg- 11 rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 14rep
Set 2: 60kg each- 11 rep
Set 3: 60kg each- 10 rep
Hammer strength ISO horizontal chest press
Set 1: 50kg each- 12rep
Set 2: 52.5kg each- 8rep
Set 3: 52.5kg each- 8 rep
Reverse peck dec rear delt fly
Set 1: 61 kg- 16rep
Set 2: 63.5kg- 12rep
Set 3: 63.5kg-10 rep+ 5 partial
Seated incline chest flies
Set 1: 35kg-16rep
Set 2: 37kg- 13rep
Set 3: 37kg- 12rep
Hammer strength plate loaded lat pulldown
Set 1: 130kg- 13rep
Set 2: 130kg- 12 rep
Set 3: 130kg- 11 rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 14rep
Set 2: 60kg each- 11 rep
Set 3: 60kg each- 10 rep
Hammer strength ISO horizontal chest press
Set 1: 50kg each- 12rep
Set 2: 52.5kg each- 8rep
Set 3: 52.5kg each- 8 rep
Reverse peck dec rear delt fly
Set 1: 61 kg- 16rep
Set 2: 63.5kg- 12rep
Set 3: 63.5kg-10 rep+ 5 partial
chest and back legit nuts up bro you did cardio?
Every third day i try to do some form of cardio for 45-60min.
shoulders and arms days!!!
Hammer strength preacher curl
Warm up- 20kg : 12 rep
Set 1: 35kg- 13rep
Set 2: 35kg- 13rep
Set 3: 35kg- 12rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 40kg each- 11rep
Set 2: 40kg each- 10rep
Set 3: 40kg each- 8rep
Set 4: 40kg each- 7rep
Long rope tricep pushdown to rope over head extension
Set 1: 28.5kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 5rep
Set 3: 25kg- 10 rep+ 4rep
Set 4: 25kg- 10+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 13rep
Set 2: 20kg- 12rep
Set 3: 20kg- 10rep
hammer preacher curl
Set 1: 55.5kg- 15 rep
Set 2: 58kg- 12 rep
Set 3: 62.5kg- 11 rep drop weight 46kg- 5 rep
Another solid session with some progressive overload!!! And arm flex before session for u all!!!
Hammer strength preacher curl
Warm up- 20kg : 12 rep
Set 1: 35kg- 13rep
Set 2: 35kg- 13rep
Set 3: 35kg- 12rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 40kg each- 11rep
Set 2: 40kg each- 10rep
Set 3: 40kg each- 8rep
Set 4: 40kg each- 7rep
Long rope tricep pushdown to rope over head extension
Set 1: 28.5kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 5rep
Set 3: 25kg- 10 rep+ 4rep
Set 4: 25kg- 10+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 13rep
Set 2: 20kg- 12rep
Set 3: 20kg- 10rep
hammer preacher curl
Set 1: 55.5kg- 15 rep
Set 2: 58kg- 12 rep
Set 3: 62.5kg- 11 rep drop weight 46kg- 5 rep
Another solid session with some progressive overload!!! And arm flex before session for u all!!!
Attachments
Thanks brother!! Getting better everyday!!
leg day- 1
Hammer strength hip adduction
Warm up: 75kg- 12
Set 1: 126.5kg-17rep
Set 2: 129kg- 13rep
Set 3: 129kg- 12rep
Leg extension
Warm up: 61kg- 12 rep
Set 1: 105.5kg-12 rep
Set 2: 105.5kg- 11 rep
Set 3: 108kg- 9rep
Cybex squat press
Set 1: 200kg- 11rep
Set2: 200kg- 9rep
Set 3: 200kg- 8 rep
Lying hammies curl
Set 1- 58kg- 14rep
Set 2-58kg- 12 rep
Set 3- 58kg- 11rep
Another short and sweet session tried to hit ever lower body as hard i can!!
Hammer strength hip adduction
Warm up: 75kg- 12
Set 1: 126.5kg-17rep
Set 2: 129kg- 13rep
Set 3: 129kg- 12rep
Leg extension
Warm up: 61kg- 12 rep
Set 1: 105.5kg-12 rep
Set 2: 105.5kg- 11 rep
Set 3: 108kg- 9rep
Cybex squat press
Set 1: 200kg- 11rep
Set2: 200kg- 9rep
Set 3: 200kg- 8 rep
Lying hammies curl
Set 1- 58kg- 14rep
Set 2-58kg- 12 rep
Set 3- 58kg- 11rep
Another short and sweet session tried to hit ever lower body as hard i can!!
best so far is cybex thats a big lift bro
I do like the Squat Press
Nice job. My man.
You had a hell of a workout over the weekend.
You had a hell of a workout over the weekend.
Love it man. Nice concise leg session.
Great training
@Ratatata Good set of workout man..........
@Ratatata Sometimes the short sessions are the most productive!
Thanks everyone for your love and support, was bit unwell no training so couldn’t update my log. From today i started my trt/health phase with 200mg test e per week and 3iu gh daily.
Upper body day!!!
Incline smith machine chest press
Warm up: 50kg- 10 rep
Warm up: 80kg- 8 rep
Set 1: 110kg- 7rep
Set 2: 115kg- 5rep
Set 3: 115kg- 5rep drop set 80kg- 7rep
Seated neutral mag grip cable row
Set 1: 90kg- 15rep
Set 2: 92.5kg- 13 rep
Set 3: 92.5kg-12rep
Hammer strength iso lateral dy row
Set 1: 42.5kg- 13rep
Set 2: 45kg- 12rep
Set 3: 45kg- 11 rep
Hammer strength shoulder press
Set 1: 60kg- 9rep
Set 2: 60kg- 9rep
Set 3: 60kg- 7 rep
Myo rep bend over rear delt row
20kg- 20rep, 20 sec rest 13rep 20 sec rest 11rep
Upper body day!!!
Incline smith machine chest press
Warm up: 50kg- 10 rep
Warm up: 80kg- 8 rep
Set 1: 110kg- 7rep
Set 2: 115kg- 5rep
Set 3: 115kg- 5rep drop set 80kg- 7rep
Seated neutral mag grip cable row
Set 1: 90kg- 15rep
Set 2: 92.5kg- 13 rep
Set 3: 92.5kg-12rep
Hammer strength iso lateral dy row
Set 1: 42.5kg- 13rep
Set 2: 45kg- 12rep
Set 3: 45kg- 11 rep
Hammer strength shoulder press
Set 1: 60kg- 9rep
Set 2: 60kg- 9rep
Set 3: 60kg- 7 rep
Myo rep bend over rear delt row
20kg- 20rep, 20 sec rest 13rep 20 sec rest 11rep
your reps show you are very strong and can get more weight in bro
Still strong as bro! Hope you feeling better. Sorry your log stopped coming up with notifications been missing it
Thanks brother!!! Slowly will add more weight and reps once i started to get consistent!!
All good brother!!! Been really busy not been able to check all our boys log aswell!!
Side delt and arms
Single arm cable lateral raise
Set 1: 14kg-15rep
Set 2: 14kg- 14rep
Set 3: 14kg- 13rep
Hammer strength tricep dips machine
Set 1: 100kg- 10rep
Set 2: 100- 9rep
Set 3: 100kg- 8rep
Cable preacher curl
Set 1: 60kg- 14rep
Set 2: 60kg- 13rep
Set 3: 60kg- 13rep
Cable tricep push down
Set 1: 36.25kg- 17rep
Set 2: 36.25kg- 15rep
Set 3: 36.25kg- 14rep
Reverse bicep curl
Set 1: 30kg- 15rep
Set 2: 30kg- 15rep
Set 3: 30kg- 14 rep
Single arm cable lateral raise
Set 1: 14kg-15rep
Set 2: 14kg- 14rep
Set 3: 14kg- 13rep
Hammer strength tricep dips machine
Set 1: 100kg- 10rep
Set 2: 100- 9rep
Set 3: 100kg- 8rep
Cable preacher curl
Set 1: 60kg- 14rep
Set 2: 60kg- 13rep
Set 3: 60kg- 13rep
Cable tricep push down
Set 1: 36.25kg- 17rep
Set 2: 36.25kg- 15rep
Set 3: 36.25kg- 14rep
Reverse bicep curl
Set 1: 30kg- 15rep
Set 2: 30kg- 15rep
Set 3: 30kg- 14 rep
steady with the high reps bro
@Ratatata is the real deal broFinally caught back up. So many killer workouts brother. No wonder you look so juicy
Thanks brother!! Lets see what we can get in nxt push phase!!Finally caught back up. So many killer workouts brother. No wonder you look so juicy
Thanks!!! Appreciate allot!!
Leg day- 2
Hammer strength pause hip adduction
Warm up- 75kg-12rep
Set 1: 110kg- 16rep
Set 2: 112.5kg- 14rep
Set 3: 112.5-12rep
Seated leg curl
Set 1: 63.5kg- 14rep
Set 2: 63.5kg- 12rep
Set 3: 63.5kg- 12 rep
Smith machine 1-1/2 squat
Set 1: 100kg- 12 rep
Set 2: 110kg- 10 rep
Set 3: 115kg- 9 rep
Single leg extension
Set 1: 47kg- 11 rep
Set 2: 47kg- 11 rep
Set 3: 47kg- 9rep+3 assisted rep
Short and sweet session,some weight progression in sets!!!!
Hammer strength pause hip adduction
Warm up- 75kg-12rep
Set 1: 110kg- 16rep
Set 2: 112.5kg- 14rep
Set 3: 112.5-12rep
Seated leg curl
Set 1: 63.5kg- 14rep
Set 2: 63.5kg- 12rep
Set 3: 63.5kg- 12 rep
Smith machine 1-1/2 squat
Set 1: 100kg- 12 rep
Set 2: 110kg- 10 rep
Set 3: 115kg- 9 rep
Single leg extension
Set 1: 47kg- 11 rep
Set 2: 47kg- 11 rep
Set 3: 47kg- 9rep+3 assisted rep
Short and sweet session,some weight progression in sets!!!!
Nice work brother
Really setting the standards with these numbers bro
Setting up for the big gains bro
Big numbers!
Thank brother!!!Nice work brother
1-1/2 squat r killler bro!! Fckn burns the quad!!!Really setting the standards with these numbers bro
Prepping up for nxt big bulk phase!!!
Thanks brother!!! Keeping up with you all lads!!Big numbers!
Chest back and rear delt day!!!
Seated incline chest flies
Warm up- 25kg:
Set 1: 40kg-15rep
Set 2: 40kg- 13rep
Set 3: 40kg-12rep
Hammer strength plate loaded lat pulldown
Set 1: 130kg- 13rep
Set 2: 130kg- 12 rep
Set 3: 130kg- 11 rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 14rep
Set 2: 60kg each- 13rep
Set 3: 60kg each- 12rep
Hammer strength ISO horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 55kg each- 8rep
Set 3: 55kg each- 6 rep
Rever peck dec rear delt fly
Set 1: 61 kg- 14rep
Set 2: 61kg- 12rep
Set 3: 61kg-10 rep
2 weeks into trt and mini cut still holding much of strength and size and feels like dropping fat aswell, abs definition is getting lot better, will drop some pics later!!! Have a great weekend everyone!!
Seated incline chest flies
Warm up- 25kg:
Set 1: 40kg-15rep
Set 2: 40kg- 13rep
Set 3: 40kg-12rep
Hammer strength plate loaded lat pulldown
Set 1: 130kg- 13rep
Set 2: 130kg- 12 rep
Set 3: 130kg- 11 rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 14rep
Set 2: 60kg each- 13rep
Set 3: 60kg each- 12rep
Hammer strength ISO horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 55kg each- 8rep
Set 3: 55kg each- 6 rep
Rever peck dec rear delt fly
Set 1: 61 kg- 14rep
Set 2: 61kg- 12rep
Set 3: 61kg-10 rep
2 weeks into trt and mini cut still holding much of strength and size and feels like dropping fat aswell, abs definition is getting lot better, will drop some pics later!!! Have a great weekend everyone!!
@Ratatata 2 weeks trt and cut you still strong bro some of these are huge 130 on the lat pulls thats like almost 300lbs
Thanks brother!!! Last push phase was all
Abt back development!!!
Shoulders and arms day!!!
Hammer strength preacher curl
Warm up- 20kg : 12 rep
Set 1: 35g- 16rep
Set 2: 36.25kg- 12rep
Set 3: 36.25kg-11rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 40kg each- 11rep
Set 2: 40kg each- 10rep
Set 3: 40kg each- 8rep
Long rope tricep pushdown to rope over head extension
Set 1: 28.5kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 5rep
Set 3: 25kg- 10 rep+ 4rep
Set 4: 25kg- 10+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 13rep
Set 2: 20kg- 12rep
Set 3: 20kg- 10rep
hammer preacher curl
Set 1: 60kg- 13rep
Set 2: 60kg-13 rep
Set 3: 60kg- 10 rep
Week 2 done of trt/mini cut drop 2 kg, still holding strength and size, feels like dropped few fat abs r getting more define. Due to low carb pump is bit poor
Hammer strength preacher curl
Warm up- 20kg : 12 rep
Set 1: 35g- 16rep
Set 2: 36.25kg- 12rep
Set 3: 36.25kg-11rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 40kg each- 11rep
Set 2: 40kg each- 10rep
Set 3: 40kg each- 8rep
Long rope tricep pushdown to rope over head extension
Set 1: 28.5kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 5rep
Set 3: 25kg- 10 rep+ 4rep
Set 4: 25kg- 10+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 13rep
Set 2: 20kg- 12rep
Set 3: 20kg- 10rep
hammer preacher curl
Set 1: 60kg- 13rep
Set 2: 60kg-13 rep
Set 3: 60kg- 10 rep
Week 2 done of trt/mini cut drop 2 kg, still holding strength and size, feels like dropped few fat abs r getting more define. Due to low carb pump is bit poor
Attachments
Damn your abs look super hot bro @RatatataShoulders and arms day!!!
Hammer strength preacher curl
Warm up- 20kg : 12 rep
Set 1: 35g- 16rep
Set 2: 36.25kg- 12rep
Set 3: 36.25kg-11rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 40kg each- 11rep
Set 2: 40kg each- 10rep
Set 3: 40kg each- 8rep
Long rope tricep pushdown to rope over head extension
Set 1: 28.5kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 5rep
Set 3: 25kg- 10 rep+ 4rep
Set 4: 25kg- 10+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 13rep
Set 2: 20kg- 12rep
Set 3: 20kg- 10rep
hammer preacher curl
Set 1: 60kg- 13rep
Set 2: 60kg-13 rep
Set 3: 60kg- 10 rep
Week 2 done of trt/mini cut drop 2 kg, still holding strength and size, feels like dropped few fat abs r getting more define. Due to low carb pump is bit poor
laterals cables you still strong 20 but you dropping reps?
Leg day- 1
Hammer strength hip adduction
Warm up: 75kg-
Set 1: 129kg-18rep
Set 2: 131kg- 14rep
Set 3: 131kg- 12rep
Leg extension
Warm up: 61kg- 12 rep
Set 1: 110kg-11rep
Set 2: 110kg- 11 rep
Set 3: 110kg- 9rep
Cybex squat press
Set 1: 200kg- 12rep
Set2: 200kg- 10rep
Set 3: 200kg- 9 rep
Lying hammies curl
Set 1- 60kg- 14rep
Set 2-60kg- 12 rep
Set 3- 60kg- 11rep
Hammer strength hip adduction
Warm up: 75kg-
Set 1: 129kg-18rep
Set 2: 131kg- 14rep
Set 3: 131kg- 12rep
Leg extension
Warm up: 61kg- 12 rep
Set 1: 110kg-11rep
Set 2: 110kg- 11 rep
Set 3: 110kg- 9rep
Cybex squat press
Set 1: 200kg- 12rep
Set2: 200kg- 10rep
Set 3: 200kg- 9 rep
Lying hammies curl
Set 1- 60kg- 14rep
Set 2-60kg- 12 rep
Set 3- 60kg- 11rep
200kg for reps. Beast
I couldn’t rep like previous session my side delt was bit fatigued!!
Thanks brother!! Still maintaining strength during minicut!!! Lets see how long i can keep pushing that weight
