Approved Log My Testosterone Primobolan HGH and Anavar Recomp Log

[hypogaeum]

Will bump up to 5g. Will be getting bloods again in about 3 weeks as I'm increasing the GH and dropping the Aromasin (want to see what changes that has), so will check lipids at the same time.

 

[the_alcatraz]

Will bump up to 5g. Will be getting bloods again in about 3 weeks as I'm increasing the GH and dropping the Aromasin (want to see what changes that has), so will check lipids at the same time.

Lets see how it goes, get some fish oil pics up

 

[hypogaeum]

Lets see how it goes, get some fish oil pics up

Why do you want to see photos of fish oil tablets?

 

[the_alcatraz]

Why do you want to see photos of fish oil tablets?

interesting to see which fish oil you use @hypogaeum shouldnt be hard to snap a pic
I like to see all in a log myself and some fish oil is not distilled with heavy metals

 

[hypogaeum]

Orthoplex White BioActive Lipids 240c

Here at Bio Concepts, we have a mission to remove every excipient or additive that is not 100% essential to the formulation. Orthoplex White BioActive Lipids has taken testing for purity to a new unprecedented level, a level we believe should be the new minimum standard. By independently...

thevitaminsshoppe.com.au

 

[the_alcatraz]

Are those distilled though?

 

[hypogaeum]

I'm not sure, sorry. Not too sure what I'm looking for, but it says lemon oil distilled on the website:

 

[hypogaeum]

Are those distilled though?

Orthoplex White BioActive Lipids 240c - BioConcepts

www.bioconcepts.com.au

 

[hypogaeum]

Superset Warm Up

Hammer Curl (Cable)​

Set 1: 15 kg × 20​

Set 2: 20 kg × 20​

​

Triceps Extension​

Set 1: 15 kg × 20​

Set 2: 20 kg × 20​

Superset

Skullcrusher (Dumbbell)​

Set 1: 35 kg × 12​

Set 2: 35 kg × 10​

Set 3: 35 kg × 10​

Set 4: 35 kg × 8​

​

Incline Curl (Dumbbell)​

Set 1: 12.5 kg × 12​

Set 2: 12.5 kg × 10​

Set 3: 12.5 kg × 10​

Set 4: 12.5 kg × 8​

Superset

Reverse Curl (Barbell)​

Set 1: 25 kg × 12​

Set 2: 25 kg × 12​

Set 3: 27 kg × 12​

Set 4: 27 kg × 12​

​

Triceps Extension (Cable)​

Set 1: 30 kg × 12​

Set 2: 30 kg × 12​

Set 3: 35 kg × 12​

Set 4: 35 kg × 12​

Superset

Lateral Raise (Cable)​

Set 1: 10 kg × 20​

Set 2: 10 kg × 18​

Set 3: 10 kg × 18​

Set 4: 10 kg × 15​

​

Hanging Knee Raise​

Set 1: 20 reps​

Set 2: 18 reps​

Set 3: 18 reps​

Set 4: 15 reps​

Calf Press on Leg Press
Set 1: 180 kg × 20
Set 2: 180 kg × 18
Set 3: 180 kg × 18
Set 4: 180 kg × 15

 

[the_alcatraz]

Superset Warm Up

Hammer Curl (Cable)​

Set 1: 15 kg × 20​

Set 2: 20 kg × 20​

​

Triceps Extension​

Set 1: 15 kg × 20​

Set 2: 20 kg × 20​

Superset

Skullcrusher (Dumbbell)​

Set 1: 35 kg × 12​

Set 2: 35 kg × 10​

Set 3: 35 kg × 10​

Set 4: 35 kg × 8​

​

Incline Curl (Dumbbell)​

Set 1: 12.5 kg × 12​

Set 2: 12.5 kg × 10​

Set 3: 12.5 kg × 10​

Set 4: 12.5 kg × 8​

Superset

Reverse Curl (Barbell)​

Set 1: 25 kg × 12​

Set 2: 25 kg × 12​

Set 3: 27 kg × 12​

Set 4: 27 kg × 12​

​

Triceps Extension (Cable)​

Set 1: 30 kg × 12​

Set 2: 30 kg × 12​

Set 3: 35 kg × 12​

Set 4: 35 kg × 12​

Superset

Lateral Raise (Cable)​

Set 1: 10 kg × 20​

Set 2: 10 kg × 18​

Set 3: 10 kg × 18​

Set 4: 10 kg × 15​

​

Hanging Knee Raise​

Set 1: 20 reps​

Set 2: 18 reps​

Set 3: 18 reps​

Set 4: 15 reps​

Calf Press on Leg Press
Set 1: 180 kg × 20
Set 2: 180 kg × 18
Set 3: 180 kg × 18
Set 4: 180 kg × 15

@hypogaeum how pumped were you with this? thats huge volume bro

 

[hypogaeum]

@hypogaeum how pumped were you with this? thats huge volume bro

It was a good workout. About 55 minutes from start to finish. Weights are up a bit from the last time I did the workout and the time is down because of the supersets, so overall very happy with the direction things are heading.

 

[Noah Wixx]

All relatively normal if on doses outside of typically replacement therapy, key is getting them all normalized afterwards.

 

[hypogaeum]

Incline Bench Press (Dumbbell)
Set 1: 15 kg × 20 [Warm-up]
Set 2: 15 kg × 20 [Warm-up]
Set 3: 15 kg × 20 [Warm-up]
Set 4: 35 kg × 12
Set 5: 35 kg × 10
Set 6: 35 kg × 10
Set 7: 35 kg × 8

Incline Bench Press (Barbell)
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10
Set 4: 70 kg × 10

Superset

Seated Overhead Press (Dumbbell)​

Set 1: 12.5 kg × 15​

Set 2: 12.5 kg × 15​

Set 3: 12.5 kg × 15​

Set 4: 12.5 kg × 15​

​

Upright Row (Cable)​

Set 1: 55 kg × 15​

Set 2: 55 kg × 15​

Set 3: 55 kg × 15​

Set 4: 55 kg × 15​

Superset

Bench Dip​

Set 1: +8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 75 kg × 12​

Set 2: 75 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

 

[pigsy]

Good session there brother

 

[MUSTANG_18]

Incline Bench Press (Dumbbell)
Set 1: 15 kg × 20 [Warm-up]
Set 2: 15 kg × 20 [Warm-up]
Set 3: 15 kg × 20 [Warm-up]
Set 4: 35 kg × 12
Set 5: 35 kg × 10
Set 6: 35 kg × 10
Set 7: 35 kg × 8

Incline Bench Press (Barbell)
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10
Set 4: 70 kg × 10

Superset

Seated Overhead Press (Dumbbell)​

Set 1: 12.5 kg × 15​

Set 2: 12.5 kg × 15​

Set 3: 12.5 kg × 15​

Set 4: 12.5 kg × 15​

​

Upright Row (Cable)​

Set 1: 55 kg × 15​

Set 2: 55 kg × 15​

Set 3: 55 kg × 15​

Set 4: 55 kg × 15​

Superset

Bench Dip​

Set 1: +8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 75 kg × 12​

Set 2: 75 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

bench looks active with dips bro @hypogaeum you not going up in weight?

 

[hypogaeum]

bench looks active with dips bro @hypogaeum you not going up in weight?

Incline dumbbell was slightly up in reps
Incline bench was slightly up in weight
Overhead press and upright row were done as a superset (last workout they were done individually)
Bench dip was up in weight, and was done as a superset (last workout they were done individually)

So overall volume is increasing, and I'm happy with where things are at. Will continue to keep an eye on the numbers, though.

 

[hypogaeum]

Rowing (Machine)
Set 1: 0.539 km | 2:16

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 12
Set 4: 80 kg × 10
Set 5: 80 kg × 8
Set 6: 80 kg × 6
Set 7: 80 kg × 6

Lat Pulldown (Cable)
Set 1: 130 kg × 12
Set 2: 130 kg × 12
Set 3: 130 kg × 12
Set 4: 130 kg × 12

Superset

Bent Over One Arm Row (Dumbbell)​

Set 1: 35 kg × 10​

Set 2: 35 kg × 10​

Set 3: 35 kg × 10​

Set 4: 35 kg × 10​

​

Cable Rope Pullover​

Set 1: 45 kg × 12​

Set 2: 45 kg × 12​

Set 3: 45 kg × 12​

Set 4: 45 kg × 12​

Preacher Curl (Machine)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Superset

Hammer Curl (Dumbbell)​

Set 1: 15 kg × 12​

Set 2: 15 kg × 12​

Set 3: 15 kg × 12​

Set 4: 15 kg × 12​

​

Hanging Knee Raise​

Set 1: 15 reps​

Set 2: 15 reps​

Set 3: 12 reps​

Set 4: 12 reps​

 

[hypogaeum]

Cycling (Indoor)
Set 1: 2 km | 6:00

Squat (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 65 kg × 12
Set 4: 65 kg × 10
Set 5: 65 kg × 8
Set 6: 65 kg × 6
Set 7: 65 kg × 6

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

Romanian Deadlift (Dumbbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Superset
Leg Press​

Set 1: 190 kg × 15​

Set 2: 190 kg × 12​

Set 3: 190 kg × 12​

Set 4: 190 kg × 10​

​

Calf Press on Leg Press​

Set 1: 190 kg × 20​

Set 2: 190 kg × 18​

Set 3: 190 kg × 18​

Set 4: 190 kg × 15​

 

[the_alcatraz]

Incline dumbbell was slightly up in reps
Incline bench was slightly up in weight
Overhead press and upright row were done as a superset (last workout they were done individually)
Bench dip was up in weight, and was done as a superset (last workout they were done individually)

So overall volume is increasing, and I'm happy with where things are at. Will continue to keep an eye on the numbers, though.

increased volume for sure bro i just checked back like 5 pages

 

[the_alcatraz]

Rowing (Machine)
Set 1: 0.539 km | 2:16

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 12
Set 4: 80 kg × 10
Set 5: 80 kg × 8
Set 6: 80 kg × 6
Set 7: 80 kg × 6

Lat Pulldown (Cable)
Set 1: 130 kg × 12
Set 2: 130 kg × 12
Set 3: 130 kg × 12
Set 4: 130 kg × 12

Superset

Bent Over One Arm Row (Dumbbell)​

Set 1: 35 kg × 10​

Set 2: 35 kg × 10​

Set 3: 35 kg × 10​

Set 4: 35 kg × 10​

​

Cable Rope Pullover​

Set 1: 45 kg × 12​

Set 2: 45 kg × 12​

Set 3: 45 kg × 12​

Set 4: 45 kg × 12​

Preacher Curl (Machine)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Superset

Hammer Curl (Dumbbell)​

Set 1: 15 kg × 12​

Set 2: 15 kg × 12​

Set 3: 15 kg × 12​

Set 4: 15 kg × 12​

​

Hanging Knee Raise​

Set 1: 15 reps​

Set 2: 15 reps​

Set 3: 12 reps​

Set 4: 12 reps​

Cycling (Indoor)
Set 1: 2 km | 6:00

Squat (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 65 kg × 12
Set 4: 65 kg × 10
Set 5: 65 kg × 8
Set 6: 65 kg × 6
Set 7: 65 kg × 6

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

Romanian Deadlift (Dumbbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Superset​

Leg Press​

Set 1: 190 kg × 15​

Set 2: 190 kg × 12​

Set 3: 190 kg × 12​

Set 4: 190 kg × 10​

​

Calf Press on Leg Press​

Set 1: 190 kg × 20​

Set 2: 190 kg × 18​

Set 3: 190 kg × 18​

Set 4: 190 kg × 15​

@hypogaeum big lifting on this bro superset leg press!

 

[stevesmi]

very nice heart and hustle with these types of training

 

[SteveMobsterG]

Cycling (Indoor)
Set 1: 2 km | 6:00

Squat (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 65 kg × 12
Set 4: 65 kg × 10
Set 5: 65 kg × 8
Set 6: 65 kg × 6
Set 7: 65 kg × 6

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

Romanian Deadlift (Dumbbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Superset​

Leg Press​

Set 1: 190 kg × 15​

Set 2: 190 kg × 12​

Set 3: 190 kg × 12​

Set 4: 190 kg × 10​

​

Calf Press on Leg Press​

Set 1: 190 kg × 20​

Set 2: 190 kg × 18​

Set 3: 190 kg × 18​

Set 4: 190 kg × 15​

How did that all feel? Where the later sets hard?

 

[wootoom]

55 minutes of training is not bad at all. That's some good consistency.

 

[Vadim Fedorov]

Not bad at all for the week.

I like how you started out the Monday with some bench press work.

 

[2Thick]

Nice. Rowing session and nice back training for midweek training.
That's the way to start the week.

 

[e2]

Squats Look really good. And I like the hack squats and Romanian deadlifts as well.

 

[Ulter]

Nice job on this.

You got some solid amount of kilograms up to 190 on the leg press not bad.

 

[chesty]

This is a champion training session. You did an amazing job on this. The hack squats. Look, amazing.

 

[ROIDDERS]

superset and preachers are on point.

you got a good training session in the books!

 

[ceo]

Bros. Don't forget to post up some more meal pictures. We need to see that.

 

[hypogaeum]

How did that all feel? Where the later sets hard?

Felt bad in a good way. Needed longer rest times between the later sets to ensure I wasn’t sacrificing form or a good contraction, but it felt like a good session. Needed to take the lift down rather than one flight of stairs because the shakes wouldn’t allow me to walk real well.

 

[the_alcatraz]

Felt bad in a good way. Needed longer rest times between the later sets to ensure I wasn’t sacrificing form or a good contraction, but it felt like a good session. Needed to take the lift down rather than one flight of stairs because the shakes wouldn’t allow me to walk real well.

The longer your rest the better, vitamin up dude

 

[25homes]

Good work

 

[hypogaeum]

Just cardio yesterday for 25 minutes as I ran late on the work front and then had to pick the kids up.
10km on the exercise bike to get the heart rate up and things moving. Felt good after a leg day to flush everything through.

 

[hypogaeum]

Can’t get the indents to work this morning. Every pair was a superset. Only exercise done by itself was the calf presses at the end.

Superset
Hammer Curl (Cable)
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Triceps Extension
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Superset
Skullcrusher (Dumbbell)
Set 1: 35 kg × 12
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 8

Incline Curl (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 8

Superset
Triceps Extension (Cable)
Set 1: 35 kg × 12
Set 2: 35 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12

Reverse Curl (Barbell)
Set 1: 27 kg × 12
Set 2: 27 kg × 12
Set 3: 27 kg × 12
Set 4: 27 kg × 12

Superset
Lateral Raise (Cable)
Set 1: 10 kg × 20
Set 2: 10 kg × 18
Set 3: 10 kg × 18
Set 4: 10 kg × 15

Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 15 reps

Calf Press on Leg Press
Set 1: 190 kg × 20
Set 2: 190 kg × 18
Set 3: 190 kg × 18
Set 4: 190 kg × 15

 

[ballin2504]

Cycling (Indoor)
Set 1: 2 km | 6:00

Squat (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 65 kg × 12
Set 4: 65 kg × 10
Set 5: 65 kg × 8
Set 6: 65 kg × 6
Set 7: 65 kg × 6

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

Romanian Deadlift (Dumbbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Superset​

Leg Press​

Set 1: 190 kg × 15​

Set 2: 190 kg × 12​

Set 3: 190 kg × 12​

Set 4: 190 kg × 10​

​

Calf Press on Leg Press​

Set 1: 190 kg × 20​

Set 2: 190 kg × 18​

Set 3: 190 kg × 18​

Set 4: 190 kg × 15​

Nice training day

 

[MUSTANG_18]

Just cardio yesterday for 25 minutes as I ran late on the work front and then had to pick the kids up.
10km on the exercise bike to get the heart rate up and things moving. Felt good after a leg day to flush everything through.

Can’t get the indents to work this morning. Every pair was a superset. Only exercise done by itself was the calf presses at the end.

Superset
Hammer Curl (Cable)
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Triceps Extension
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Superset
Skullcrusher (Dumbbell)
Set 1: 35 kg × 12
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 8

Incline Curl (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 8

Superset
Triceps Extension (Cable)
Set 1: 35 kg × 12
Set 2: 35 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12

Reverse Curl (Barbell)
Set 1: 27 kg × 12
Set 2: 27 kg × 12
Set 3: 27 kg × 12
Set 4: 27 kg × 12

Superset
Lateral Raise (Cable)
Set 1: 10 kg × 20
Set 2: 10 kg × 18
Set 3: 10 kg × 18
Set 4: 10 kg × 15

Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 15 reps

Calf Press on Leg Press
Set 1: 190 kg × 20
Set 2: 190 kg × 18
Set 3: 190 kg × 18
Set 4: 190 kg × 15

training up but always same you gonna jump weights bro?

 

[hypogaeum]

training up but always same you gonna jump weights bro?

Some weights are up from last week, but did you have something specific in mind?

I just copy and paste from my app, but I could look at noting down what weights are up.

There is also more I'm doing as far as slower eccentrics, really focusing on form and a good contraction, etc. So while some weights are the same as last week, I do feel that the intensity is up through other factors. Getting injured is low down my priority list, so moving the weight up slowly does appeal, provided I can get growth and improvements by adopting other methods.

 

[MUSTANG_18]

Some weights are up from last week, but did you have something specific in mind?

I just copy and paste from my app, but I could look at noting down what weights are up.

There is also more I'm doing as far as slower eccentrics, really focusing on form and a good contraction, etc. So while some weights are the same as last week, I do feel that the intensity is up through other factors. Getting injured is low down my priority list, so moving the weight up slowly does appeal, provided I can get growth and improvements by adopting other methods.

I was hoping you get stronger bro

 

[Noah Wixx]

Great job on the cycling

 

[Tiger Salman Khan]

Can’t get the indents to work this morning. Every pair was a superset. Only exercise done by itself was the calf presses at the end.

Superset
Hammer Curl (Cable)
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Triceps Extension
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Superset
Skullcrusher (Dumbbell)
Set 1: 35 kg × 12
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 8

Incline Curl (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 8

Superset
Triceps Extension (Cable)
Set 1: 35 kg × 12
Set 2: 35 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12

Reverse Curl (Barbell)
Set 1: 27 kg × 12
Set 2: 27 kg × 12
Set 3: 27 kg × 12
Set 4: 27 kg × 12

Superset
Lateral Raise (Cable)
Set 1: 10 kg × 20
Set 2: 10 kg × 18
Set 3: 10 kg × 18
Set 4: 10 kg × 15

Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 15 reps

Calf Press on Leg Press
Set 1: 190 kg × 20
Set 2: 190 kg × 18
Set 3: 190 kg × 18
Set 4: 190 kg × 15

@hypogaeum Training looks on point........

 

[hypogaeum]

I was hoping you get stronger bro

Definitely the plan. Provided the weights trend up (which they are), I’m ok with small increases week to week.

 

[RoySimpson]

Cycling (Indoor)
Set 1: 2 km | 6:00

Squat (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 65 kg × 12
Set 4: 65 kg × 10
Set 5: 65 kg × 8
Set 6: 65 kg × 6
Set 7: 65 kg × 6

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

Romanian Deadlift (Dumbbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Superset​

Leg Press​

Set 1: 190 kg × 15​

Set 2: 190 kg × 12​

Set 3: 190 kg × 12​

Set 4: 190 kg × 10​

​

Calf Press on Leg Press​

Set 1: 190 kg × 20​

Set 2: 190 kg × 18​

Set 3: 190 kg × 18​

Set 4: 190 kg × 15​

@hypogaeum awesome work right here!

 

[25homes]

Good workout

 

[hypogaeum]

Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 17.5 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8

Incline Bench Press (Barbell)
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10
Set 4: 75 kg × 10

Superset

Seated Overhead Press (Dumbbell)​

Set 1: 15 kg × 15​

Set 2: 15 kg × 15​

Set 3: 15 kg ×15​

Set 4: 15 kg × 15​

​

Upright Row (Cable)​

Set 1: 55 kg × 15​

Set 2: 55 kg × 15​

Set 3: 55 kg × 15​

Set 4: 55 kg × 15​

Superset

Bench Dip​

Set 1: +8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 75 kg × 12​

Set 2: 75 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

 

[hypogaeum]

Going to try and get some food photos going this week. Diet has been good, but I’ve been a bit too lazy to take photos (particularly with meals at work).
Weight is sitting steady at 110 kg but body composition is clearly changing which is encouraging as far as my recomp goals.

 

[the_alcatraz]

Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 17.5 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8

Incline Bench Press (Barbell)
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10
Set 4: 75 kg × 10

Superset

Seated Overhead Press (Dumbbell)​

Set 1: 15 kg × 15​

Set 2: 15 kg × 15​

Set 3: 15 kg ×15​

Set 4: 15 kg × 15​

​

Upright Row (Cable)​

Set 1: 55 kg × 15​

Set 2: 55 kg × 15​

Set 3: 55 kg × 15​

Set 4: 55 kg × 15​

Superset

Bench Dip​

Set 1: +8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 75 kg × 12​

Set 2: 75 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

@hypogaeum very steady on the training. You going to up cardio?

 

[the_alcatraz]

Going to try and get some food photos going this week. Diet has been good, but I’ve been a bit too lazy to take photos (particularly with meals at work).
Weight is sitting steady at 110 kg but body composition is clearly changing which is encouraging as far as my recomp goals.

That would be great looking forward to your pics, I think you got some high protein meals @hypogaeum

 

[hypogaeum]

@hypogaeum very steady on the training. You going to up cardio?

I need to. I have been doing a bit (but haven’t logged it), but I would like to do more just to keep the fat coming off.
I need to shuffle a few things around to make fasted cardio in the morning an option. Will work on adjusting things this week to ensure I finish the last four weeks of the cycle strong and set up some good habits for my cruise.

 

[the_alcatraz]

I need to. I have been doing a bit (but haven’t logged it), but I would like to do more just to keep the fat coming off.
I need to shuffle a few things around to make fasted cardio in the morning an option. Will work on adjusting things this week to ensure I finish the last four weeks of the cycle strong and set up some good habits for my cruise.

Fasted cardio would be good as well bro thats going to rip you up

 

[hypogaeum]

Cut short today as the missus needed me to pick the kids up from preschool.

Push Up
Set 1: 40 reps

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 12
Set 4: 80 kg × 10
Set 5: 80 kg × 8
Set 6: 80 kg × 6
Set 7: 80 kg × 6

Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Superset

Bent Over One Arm Row (Dumbbell)​

Set 1: 35 kg × 10​

Set 2: 35 kg × 10​

Set 3: 35 kg × 10​

Set 4: 35 kg × 10​

​

Cable Rope Pullover​

Set 1: 50 kg × 12​

Set 2: 50 kg × 12​

Set 3: 50 kg × 12​

Set 4: 50 kg × 12​

Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 10
Set 4: 22.5 kg × 8

 

[hypogaeum]

Doesn't look like much, but I quite enjoy the flavour and texture as far as a breakfast that fills me up. Throw it all in the blender, then into the microwave for 90 seconds, and it creates a kind of foamy textured breakfast!

 

[the_alcatraz]

Cut short today as the missus needed me to pick the kids up from preschool.

Push Up
Set 1: 40 reps

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 12
Set 4: 80 kg × 10
Set 5: 80 kg × 8
Set 6: 80 kg × 6
Set 7: 80 kg × 6

Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Superset

Bent Over One Arm Row (Dumbbell)​

Set 1: 35 kg × 10​

Set 2: 35 kg × 10​

Set 3: 35 kg × 10​

Set 4: 35 kg × 10​

​

Cable Rope Pullover​

Set 1: 50 kg × 12​

Set 2: 50 kg × 12​

Set 3: 50 kg × 12​

Set 4: 50 kg × 12​

Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 10
Set 4: 22.5 kg × 8

Doesn't look like much, but I quite enjoy the flavour and texture as far as a breakfast that fills me up. Throw it all in the blender, then into the microwave for 90 seconds, and it creates a kind of foamy textured breakfast!

Thats like your whey pudding mix right bro? @hypogaeum
legit AM meal and your training still steady you doing that many supersets?

 

[hypogaeum]

Thats like your whey pudding mix right bro? @hypogaeum
legit AM meal and your training still steady you doing that many supersets?

Yeah like a variation to the whey drip thing that a few guys do. Good macros as far as carbs and protein, and tastes good too, so it's a meal I look forward to.
Training still going well. Fueled by a good amount of test and primo at the moment, which helps. Will be dropping back to a cruise of test and mast once this blast is done, so want to make sure I make some good gains and improvements and will look to retain as much as possible while I get all the health markers back in the right space.
Then it's a focus on getting everything into the right space and ready for another push from late July to November.

 

[the_alcatraz]

Yeah like a variation to the whey drip thing that a few guys do. Good macros as far as carbs and protein, and tastes good too, so it's a meal I look forward to.
Training still going well. Fueled by a good amount of test and primo at the moment, which helps. Will be dropping back to a cruise of test and mast once this blast is done, so want to make sure I make some good gains and improvements and will look to retain as much as possible while I get all the health markers back in the right space.
Then it's a focus on getting everything into the right space and ready for another push from late July to November.

try doing more soaked oats in that whey too bro

 

[hypogaeum]

Lunch today.

 

[stevesmi]

glad you found something that you like and works

 

[ceo]

Bros, looking really good. nice push routine.

 

[Austin316]

That looks like a really good protein recipe.

Not a bad way to start your day.

 

[sambee38]

I like me some hot protein powder looks good.

 

[BookerTNY]

Meal prep is going to be your ticket to have rapid improvements.

Buying pre-made meals is not the way to go.

 

[Arabian]

Definitely meal prep twice a week that's going to help you reach your goals faster.

 

[Zyglamail]

I like that. You're hitting the super sets.

Get a nice pump going.

 

[Shrine]

Much respect on this. The preacher curls and the lat pull Downs. Look solid.

 

[caligirl85]

bent over row and lat pulldowns are A+

nice workout today even if cut short

 

[zedhed]

nice job on 40 pushups. solid way to start things off

 

[hypogaeum]

Quite a bit of discomfort when starting the back squats in my left kneecap (previously have had a patella stabilisation done, and had an osteotomy in May last year) so increased the rest between sets from 1 minute to 3 minutes. Seemed to do the job and was able to match the same weights and reps from last leg day.

Will monitor for any swelling or further issues.

Cycling (Indoor)
Set 1: 1 km | 3:00

Squat (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 70 kg × 12
Set 4: 70 kg × 10
Set 5: 70 kg × 8
Set 6: 70 kg × 6
Set 7: 70 kg × 6

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

Romanian Deadlift (Dumbbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Superset
Leg Press​

Set 1: 190 kg × 15​

Set 2: 190 kg × 12​

Set 3: 190 kg × 12​

Set 4: 190 kg × 10​

​

Calf Press on Leg Press​

Set 1: 190 kg × 20​

Set 2: 190 kg × 18​

Set 3: 190 kg × 18​

Set 4: 190 kg × 15​

 

[hypogaeum]

Meal prep is going to be your ticket to have rapid improvements.

Buying pre-made meals is not the way to go.

I don’t disagree but why do you think that? If it is macro friendly and suits a busy day…

 

[SteveMobsterG]

I prefer food

 

[hypogaeum]

I prefer food

Oh ok, I didn't realise a microwave meal wasn't food and had no nutritional value

 

[the_alcatraz]

Oh ok, I didn't realise a microwave meal wasn't food and had no nutritional value

depends for who right

 

[hypogaeum]

Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 17.5 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8

Seated Row (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Face Pull (Cable)
Set 1: 35 kg × 15
Set 2: 35 kg × 15
Set 3: 35 kg × 15
Set 4: 35 kg × 15

Triceps Extension (Machine)
Set 1: 27.5 kg × 12
Set 2: 27.5 kg × 12
Set 3: 27.5 kg × 12
Set 4: 27.5 kg × 12

Incline Curl (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 8

 

[ballin2504]

Cut short today as the missus needed me to pick the kids up from preschool.

Push Up
Set 1: 40 reps

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 80 kg × 12
Set 4: 80 kg × 10
Set 5: 80 kg × 8
Set 6: 80 kg × 6
Set 7: 80 kg × 6

Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Superset

Bent Over One Arm Row (Dumbbell)​

Set 1: 35 kg × 10​

Set 2: 35 kg × 10​

Set 3: 35 kg × 10​

Set 4: 35 kg × 10​

​

Cable Rope Pullover​

Set 1: 50 kg × 12​

Set 2: 50 kg × 12​

Set 3: 50 kg × 12​

Set 4: 50 kg × 12​

Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 10
Set 4: 22.5 kg × 8

@hypogaeum same stuff happens to me with the kiddos. I got 3 in school and I get cut short all the time having to pick up or drop off lol

 

[the_alcatraz]

Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 17.5 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8

Seated Row (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Face Pull (Cable)
Set 1: 35 kg × 15
Set 2: 35 kg × 15
Set 3: 35 kg × 15
Set 4: 35 kg × 15

Triceps Extension (Machine)
Set 1: 27.5 kg × 12
Set 2: 27.5 kg × 12
Set 3: 27.5 kg × 12
Set 4: 27.5 kg × 12

Incline Curl (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 8

big training day but you not adding cardio?

 

[hypogaeum]

big training day but you not adding cardio?

Looking to introduce 3-4 30 minute sessions in the morning starting from next week, and generally do 15-30 minutes of table tennis each day, which will be maintained.

 

[hypogaeum]

Superset [Warm Up]
Hammer Curl (Cable)
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Triceps Extension
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Superset
Skullcrusher (Dumbbell)
Set 1: 40 kg × 12
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 8

Incline Curl (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 8

Superset
Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Reverse Curl (Barbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12


Superset
Lateral Raise (Cable)
Set 1: 10 kg × 20
Set 2: 10 kg × 18
Set 3: 10 kg × 18
Set 4: 10 kg × 15

Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 15 reps

Finished off with:
Calf Press on Leg Press
Set 1: 190 kg × 20
Set 2: 190 kg × 18
Set 3: 190 kg × 18
Set 4: 190 kg × 15

 

[MUSTANG_18]

Superset [Warm Up]
Hammer Curl (Cable)
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Triceps Extension
Set 1: 15 kg × 20
Set 2: 20 kg × 20

Superset
Skullcrusher (Dumbbell)
Set 1: 40 kg × 12
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 8

Incline Curl (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 8

Superset
Triceps Extension (Cable)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Reverse Curl (Barbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12


Superset
Lateral Raise (Cable)
Set 1: 10 kg × 20
Set 2: 10 kg × 18
Set 3: 10 kg × 18
Set 4: 10 kg × 15

Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 15 reps

Finished off with:
Calf Press on Leg Press
Set 1: 190 kg × 20
Set 2: 190 kg × 18
Set 3: 190 kg × 18
Set 4: 190 kg × 15

steady for sure you did all this today?

 

[hypogaeum]

steady for sure you did all this today?

Yes, took 55 minutes. I find supersets a good way to stay efficient with my time.

 

[MUSTANG_18]

Yes, took 55 minutes. I find supersets a good way to stay efficient with my time.

damn you fast dude

 

[hypogaeum]

Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 17.5 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8

Incline Bench Press (Barbell)
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10
Set 4: 75 kg × 10

Superset

Seated Overhead Press (Dumbbell)​

Set 1: 17.5 kg × 15​

Set 2: 17.5 kg × 15​

Set 3: 17.5 kg × 15​

Set 4: 17.5 kg × 15​

​

Upright Row (Cable)​

Set 1: 55 kg × 15​

Set 2: 55 kg × 15​

Set 3: 55 kg × 15​

Set 4: 55 kg × 15​

Superset

Bench Dip​

Set 1: 8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 75 kg × 12​

Set 2: 75 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

 

[the_alcatraz]

Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 17.5 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8

Incline Bench Press (Barbell)
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10
Set 4: 75 kg × 10

Superset

Seated Overhead Press (Dumbbell)​

Set 1: 17.5 kg × 15​

Set 2: 17.5 kg × 15​

Set 3: 17.5 kg × 15​

Set 4: 17.5 kg × 15​

​

Upright Row (Cable)​

Set 1: 55 kg × 15​

Set 2: 55 kg × 15​

Set 3: 55 kg × 15​

Set 4: 55 kg × 15​

Superset

Bench Dip​

Set 1: 8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 75 kg × 12​

Set 2: 75 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

You're bigger for sure bro
how about nutrition? we have yet to see some macros and meals

 

[stevesmi]

Training looks fantastic keep up the good work

 

[hypogaeum]

Cycling (Indoor)
Set 1: 2 km | 6:00

Cycling (Indoor)
Set 1: 1 km | 3:00

Squat (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 70 kg × 12
Set 4: 70 kg × 10
Set 5: 70 kg × 8
Set 6: 70 kg × 6
Set 7: 70 kg × 6

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

Romanian Deadlift (Dumbbell)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Superset
Leg Press​

Set 1: 190 kg × 15​

Set 2: 190 kg × 12​

Set 3: 190 kg × 12​

Set 4: 190 kg × 10​

​

Calf Press on Leg Press​

Set 1: 190 kg × 20​

Set 2: 190 kg × 18​

Set 3: 190 kg × 18​

Set 4: 190 kg × 15​

 

[SteveMobsterG]

Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 17.5 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8

Incline Bench Press (Barbell)
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10
Set 4: 75 kg × 10

Superset

Seated Overhead Press (Dumbbell)​

Set 1: 17.5 kg × 15​

Set 2: 17.5 kg × 15​

Set 3: 17.5 kg × 15​

Set 4: 17.5 kg × 15​

​

Upright Row (Cable)​

Set 1: 55 kg × 15​

Set 2: 55 kg × 15​

Set 3: 55 kg × 15​

Set 4: 55 kg × 15​

Superset

Bench Dip​

Set 1: 8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 75 kg × 12​

Set 2: 75 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

I'd never do both in one session. Doesn't seem to make sense

 

[hypogaeum]

You're bigger for sure bro
how about nutrition? we have yet to see some macros and meals

 

[the_alcatraz]

chicken and some type of pasta right?

 

[wootoom]

I do a lot of indoor cycling as well. This time of year because I'm in western Canada. It's very cold.

 

[Vadim Fedorov]

Keep up the good work, man.

Nice weight training session.

 

[2Thick]

Great job. Doing the super sets. And I'm a big fan of the hack squats.

 

[e2]

Calf press on leg. And then the Romanian deadlifts are spot on.

 

[Ulter]

Looking really good on the volume too.

You're putting in some good effort.

 

[chesty]

The food looks fantastic, man. That's the way to do it. Looks delicious.

 

[ROIDDERS]

You're not gonna go wrong with this type of diet.

Very clean eating.

 

[ceo]

Bros, you should share the recipe. That looks really good. It looks like some chicken with some greens.

 

[hypogaeum]

chicken and some type of pasta right?

Yeah some pesto and tomato pasta that the wife made up. The pesto taste was quite strong, but I was hungry after the workout and it filled me up properly!
Combine it with the chicken and asparagus and it was a decent meal.

 

[MasonicBodybuilder]

Looking thick brother.

 

[the_alcatraz]

Yeah some pesto and tomato pasta that the wife made up. The pesto taste was quite strong, but I was hungry after the workout and it filled me up properly!
Combine it with the chicken and asparagus and it was a decent meal.

Very nice meal bro

 

[hypogaeum]

Rowing (Machine)
Set 1: 0.512 km | 2:18

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 85 kg × 12
Set 4: 85 kg × 10
Set 5: 85 kg × 8
Set 6: 85 kg × 6
Set 7: 85 kg × 6

Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12

Superset

Bent Over One Arm Row (Dumbbell)​

Set 1: 40 kg × 10​

Set 2: 40 kg × 10​

Set 3: 40 kg × 10​

Set 4: 40 kg × 10​

​

Cable Rope Pullover​

Set 1: 50 kg × 12​

Set 2: 50 kg × 12​

Set 3: 50 kg × 12​

Set 4: 50 kg × 12​

Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 10
Set 3: 22.5 kg × 10
Set 4: 22.5 kg × 8

Superset

Hammer Curl (Dumbbell)​

Set 1: 15 kg × 12​

Set 2: 15 kg × 12​

Set 3: 15 kg × 12​

Set 4: 15 kg × 12​

​

Hanging Knee Raise​

Set 1: 20 reps​

Set 2: 18 reps​

Set 3: 18 reps​

Set 4: 15 reps​

 

[hypogaeum]

Felt strong today. Plenty of energy, kept the rest between sets to a minimum and contractions in particular were feeling really good. Bit behind on meals today, but anavar ensured that the pump was as good as usual. Bit of food to get in between now and bed!

 

[ballin2504]

Incline Bench Press (Dumbbell)
Set 1: 17.5 kg × 20 [Warm-up]
Set 2: 17.5 kg × 20 [Warm-up]
Set 3: 17.5 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8

Incline Bench Press (Barbell)
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10
Set 4: 75 kg × 10

Superset

Seated Overhead Press (Dumbbell)​

Set 1: 17.5 kg × 15​

Set 2: 17.5 kg × 15​

Set 3: 17.5 kg × 15​

Set 4: 17.5 kg × 15​

​

Upright Row (Cable)​

Set 1: 55 kg × 15​

Set 2: 55 kg × 15​

Set 3: 55 kg × 15​

Set 4: 55 kg × 15​

Superset

Bench Dip​

Set 1: 8 kg × 12​

Set 2: +8 kg × 12​

Set 3: +8 kg × 12​

Set 4: +8 kg × 12​

​

Triceps Pushdown (Cable - Straight Bar)​

Set 1: 75 kg × 12​

Set 2: 75 kg × 12​

Set 3: 75 kg × 12​

Set 4: 75 kg × 12​

@hypogaeum great trading session man. The volume is on point and love seeing supersets