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@hypogaeum Solid work bro and looking strong!
Approved Log My Testosterone Primobolan HGH and Anavar Recomp Log
- Thread starter hypogaeum
- Start date
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 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: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 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
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 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: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 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
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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
Hammer Curl (Cable)
Set 1: 15 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Triceps Extension
Set 1: 15 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
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: 45 kg × 12
Set 2: 45 kg × 12
Set 3: 45 kg × 12
Set 4: 45 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
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
big super sets you posting pretty much same training from what im seeing, not changing?
While I DO use the cable machines most are double ratio meaning it's 60% of that weight
These are really difficult and Advanced Training sessions that you're putting together, you're building some amazing conditioning.
rowing machine is one of my favorites.
Great way to really hit the back.
Great way to really hit the back.
Bro, you got some good volume.
Going a real man workout, much respect.
Going a real man workout, much respect.
@hypogaeum nice trading day. Bet you were sore after this one
Not seeing a need to change the exercises at this point. Weights are going up, growth is happening, and there are improvements being made. Will reassess if things stall or slow.
you should add a bit of volume bro
What volume per body part per week do you suggest as far as good stimulus for growth. Priority on arms and back as far as weaker parts that I’d like to focus on.
I wouldnt go high volume but more negatives and drop sets and super sets that is my high volume thought
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 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: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10
Superset
Superset
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 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: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 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 never see cardio there you doing it?
Have been doing 20-30 minutes treadmill 4 days a week first thing in the morning.
Table tennis 4-5 days a week for 15-30 minutes.
Rowing (Machine)
Set 1: 0.505 km | 2:02
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
Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12
Superset
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
Set 1: 0.505 km | 2:02
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
Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12
Superset
Seated Row (Cable)
Set 1: 140 kg × 12
Set 2: 140 kg × 12
Set 3: 140 kg × 12
Set 4: 140 kg × 12
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
@hypogaeum Back looks legit man........
Cycling (Indoor)
Set 1: 1 km | 2:00
Romanian Deadlift (Barbell)
Set 1: 60 kg × 12
Set 2: 70 kg × 12
Set 3: 70 kg × 12
Set 4: 70 kg × 12
Lunge (Dumbbell)
Set 1: 8 kg × 12
Set 2: 8 kg × 12
Set 3: 8 kg × 12
Set 4: 8 kg × 12
Squat (Barbell)
Set 1: 70 kg × 12
Set 2: 70 kg × 10
Set 3: 70 kg × 8
Set 4: 70 kg × 6
Superset
Set 1: 1 km | 2:00
Romanian Deadlift (Barbell)
Set 1: 60 kg × 12
Set 2: 70 kg × 12
Set 3: 70 kg × 12
Set 4: 70 kg × 12
Lunge (Dumbbell)
Set 1: 8 kg × 12
Set 2: 8 kg × 12
Set 3: 8 kg × 12
Set 4: 8 kg × 12
Squat (Barbell)
Set 1: 70 kg × 12
Set 2: 70 kg × 10
Set 3: 70 kg × 8
Set 4: 70 kg × 6
Superset
Leg Press
Set 1: 200 kg × 15
Set 2: 200 kg × 12
Set 3: 200 kg × 12
Set 4: 200 kg × 10
Calf Press on Leg Press
Set 1: 200 kg × 15
Set 2: 200 kg × 12
Set 3: 200 kg × 12
Set 4: 200 kg × 10
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8
Bench Press (Barbell)
Set 1: 80 kg × 12
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 8
Seated Wide-Grip Row (Cable)
Set 1: 120 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12
Face Pull (Cable)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15
Set 4: 40 kg × 15
Triceps Extension (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 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
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8
Bench Press (Barbell)
Set 1: 80 kg × 12
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 8
Seated Wide-Grip Row (Cable)
Set 1: 120 kg × 12
Set 2: 120 kg × 12
Set 3: 120 kg × 12
Set 4: 120 kg × 12
Face Pull (Cable)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15
Set 4: 40 kg × 15
Triceps Extension (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 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
Worked out in the morning today, so pre-workout meal didn't happen, but a bit of food to get in to close out the day.
Attachments
you got all this in app? you should share it more
Yeah track daily on MyFitnessPal. Sometimes miss tracking dinner, depending on how busy it gets with the kids and what's on in the evening, but track everything else as an absolute minimum.
tight to see foods been checking this log for a bit
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Calf Press on Leg Press
Set 1: 200 kg × 20
Set 2: 200 kg × 18
Set 3: 200 kg × 18
Set 4: 200 kg × 15
Hammer Curl (Cable)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Triceps Extension
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
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: 45 kg × 12
Set 2: 45 kg × 12
Set 3: 45 kg × 12
Set 4: 45 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
Calf Press on Leg Press
Set 1: 200 kg × 20
Set 2: 200 kg × 18
Set 3: 200 kg × 18
Set 4: 200 kg × 15
snap up them meal pics too please throw them in with your training superset
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 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: 85 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 10
Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12
Cable Crossover
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12
Superset
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 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: 85 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 10
Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12
Cable Crossover
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12
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
what you eating with this ?
Been hitting 2500-2700 pretty consistently for the last 6 weeks.
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
Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 12
Set 4: 22.5 kg × 12
Superset
Felt really good today. Arms in particular were feeling strong and was getting a really good contraction with every rep.
Got a blood test yesterday and E2 was a little higher than where I want it, so am going to bump the primo up slightly for the next week and a half to help drop it down just a little.
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
Seated Row (Cable)
Set 1: 145 kg × 12
Set 2: 145 kg × 12
Set 3: 145 kg × 12
Set 4: 145 kg × 12
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 × 12
Set 4: 22.5 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: 20 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 15 reps
Felt really good today. Arms in particular were feeling strong and was getting a really good contraction with every rep.
Got a blood test yesterday and E2 was a little higher than where I want it, so am going to bump the primo up slightly for the next week and a half to help drop it down just a little.
Cycling (Indoor)
Set 1: 1.3 km | 3:30
Romanian Deadlift (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 70 kg × 12
Set 4: 70 kg × 12
Set 5: 70 kg × 12
Set 6: 70 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 9 kg × 12
Squat (Barbell)
Set 1: 70 kg × 12
Set 2: 70 kg × 10
Set 3: 70 kg × 8
Set 4: 70 kg × 6
Superset
Set 1: 1.3 km | 3:30
Romanian Deadlift (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 70 kg × 12
Set 4: 70 kg × 12
Set 5: 70 kg × 12
Set 6: 70 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 9 kg × 12
Squat (Barbell)
Set 1: 70 kg × 12
Set 2: 70 kg × 10
Set 3: 70 kg × 8
Set 4: 70 kg × 6
Superset
Leg Press
Set 1: 200 kg × 15
Set 2: 200 kg × 12
Set 3: 200 kg × 12
Set 4: 200 kg × 10
Calf Press on Leg Press
Set 1: 200 kg × 20
Set 2: 200 kg × 18
Set 3: 200 kg × 18
Set 4: 200 kg × 15
See attached.
Attachments
what you doing about high estrogen?
Increased primo to 675mg for the last week and a half and 6.25mg of aromasin every four days.
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8
Bench Press (Barbell)
Set 1: 85 kg × 12
Set 2: 85 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 8
Seated Wide-Grip Row (Cable)
Set 1: 130 kg × 12
Set 2: 130 kg × 12
Set 3: 130 kg × 12
Set 4: 130 kg × 12
Triceps Extension (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12
Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 12
Set 4: 22.5 kg × 12
Face Pull (Cable)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15
Set 4: 40 kg × 15
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 8
Bench Press (Barbell)
Set 1: 85 kg × 12
Set 2: 85 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 8
Seated Wide-Grip Row (Cable)
Set 1: 130 kg × 12
Set 2: 130 kg × 12
Set 3: 130 kg × 12
Set 4: 130 kg × 12
Triceps Extension (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12
Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 12
Set 4: 22.5 kg × 12
Face Pull (Cable)
Set 1: 40 kg × 15
Set 2: 40 kg × 15
Set 3: 40 kg × 15
Set 4: 40 kg × 15
You should increase aromasin before primo dude imo
Got a week and a half to go, so happy to hit it from both angles and get the most out of the blast.
Deload for the first week of the cruise, and will be dropping PEDs back substantially, so am confident the health will be ok. Comprehensive bloodwork a few weeks ago showed everything in a really manageable spot.
health ok thats what you looking for in the end right dude
A balance of health and gains
healthy gains i got you dudeA balance of health and gains
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Calf Press on Leg Press
Set 1: 200 kg × 20
Set 2: 200 kg × 20
Set 3: 200 kg × 20
Set 4: 200 kg × 20
Overall, I’m happy with how things are tracking. Weights have been going up and bodyweight has remained steady for the last five weeks or so.
Plan at this stage is to continue the cycle for another week then PEDs down to a cruise, deload for the first week, then drop calories (slightly), increase cardio, and see where things are at after 3 to 4 weeks.
Not wanting to go to aggressively into a cut before I assess water weight being held around the midsection but I am planning to drop body fat over the 16 week cruise so I can start the next blast between 100-105 kg.
Hammer Curl (Cable)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Triceps Extension
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Superset
Triceps Extension (Dumbbell)
Set 1: 45 kg × 12
Set 2: 45 kg × 10
Set 3: 45 kg × 10
Set 4: 45 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: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Reverse Curl (Barbell)
Set 1: 32 kg × 12
Set 2: 32 kg × 12
Set 3: 32 kg × 12
Set 4: 32 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: 25 reps
Set 2: 20 reps
Set 3: 18 reps
Set 4: 15 reps
Calf Press on Leg Press
Set 1: 200 kg × 20
Set 2: 200 kg × 20
Set 3: 200 kg × 20
Set 4: 200 kg × 20
Overall, I’m happy with how things are tracking. Weights have been going up and bodyweight has remained steady for the last five weeks or so.
Plan at this stage is to continue the cycle for another week then PEDs down to a cruise, deload for the first week, then drop calories (slightly), increase cardio, and see where things are at after 3 to 4 weeks.
Not wanting to go to aggressively into a cut before I assess water weight being held around the midsection but I am planning to drop body fat over the 16 week cruise so I can start the next blast between 100-105 kg.
Attachments
you have abs like a true bodybuilder bro like the 15 reps paying off
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 7
Incline Bench Press (Barbell)
Set 1: 90 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 10
Superset
Superset
A recent lack of sleep felt like it caught up with me a bit today. Was quite slow getting into the chest movements, but managed to find a spark and close out strong.
GP has prescribed something a little stronger than melatonin for the next week and a half (sleep study to see if I have sleep apnea will happen next week), and then will assess things from there.
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 20 kg × 20 [Warm-up]
Set 4: 40 kg × 12
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 7
Incline Bench Press (Barbell)
Set 1: 90 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 10
Superset
Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12
Cable Crossover
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12
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: 80 kg × 12
Set 2: 80 kg × 12
Set 3: 75 kg × 12
Set 4: 75 kg × 12
A recent lack of sleep felt like it caught up with me a bit today. Was quite slow getting into the chest movements, but managed to find a spark and close out strong.
GP has prescribed something a little stronger than melatonin for the next week and a half (sleep study to see if I have sleep apnea will happen next week), and then will assess things from there.
bench dips i like them with some normal weight dips
Rowing (Machine)
Set 1: 0.515 km | 2:19 [Warm-up]
Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 90 kg × 12
Set 4: 90 kg × 10
Set 5: 90 kg × 8
Set 6: 90 kg × 6
Set 7: 90 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
Didn’t get to do the two arm exercises and the ab exercises that I was hoping to do, but back was feeling strong.
Kid had his tonsils out this morning, so had bit of a challenging morning as far as food (first meal wasn’t until 2:30pm) but playing catch up now and trying to make the best of the situation.
Will be back at it tomorrow. New day, new opportunity!
Set 1: 0.515 km | 2:19 [Warm-up]
Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 90 kg × 12
Set 4: 90 kg × 10
Set 5: 90 kg × 8
Set 6: 90 kg × 6
Set 7: 90 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
Seated Row (Cable)
Set 1: 145 kg × 12
Set 2: 145 kg × 12
Set 3: 145 kg × 12
Set 4: 145 kg × 12
Cable Rope Pullover
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Didn’t get to do the two arm exercises and the ab exercises that I was hoping to do, but back was feeling strong.
Kid had his tonsils out this morning, so had bit of a challenging morning as far as food (first meal wasn’t until 2:30pm) but playing catch up now and trying to make the best of the situation.
Will be back at it tomorrow. New day, new opportunity!
Kids bro! Always keep us on our toes! Hope he doing ok
Yeah that’s just life for you! Doctor wants him to have panadol at 7am, 1pm, 7pm and 1am, so I’m down for the 1am medication tonight
Yeah he will be. Expect him to need a bit of extra care over the next couple of weeks, but it’s a fairly common procedure so nothing too scary.
Good back workout!
This workout looks killer man
happy he good bro
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 40 kg × 12
Set 4: 40 kg × 10
Set 5: 40 kg × 10
Set 6: 40 kg × 8
Bench Press (Barbell)
Set 1: 85 kg × 12
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 8
Seated Wide-Grip Row (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12
Triceps Extension (Machine)
Set 1: 32.5 kg × 12
Set 2: 32.5 kg × 12
Set 3: 32.5 kg × 12
Set 4: 32.5 kg × 12
Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 12
Set 4: 22.5 kg × 12
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 40 kg × 12
Set 4: 40 kg × 10
Set 5: 40 kg × 10
Set 6: 40 kg × 8
Bench Press (Barbell)
Set 1: 85 kg × 12
Set 2: 85 kg × 10
Set 3: 85 kg × 10
Set 4: 85 kg × 8
Seated Wide-Grip Row (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12
Triceps Extension (Machine)
Set 1: 32.5 kg × 12
Set 2: 32.5 kg × 12
Set 3: 32.5 kg × 12
Set 4: 32.5 kg × 12
Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 12
Set 3: 22.5 kg × 12
Set 4: 22.5 kg × 12
@hypogaeum Solid back attack, bro! Those barbell rows and lat pulldowns were heavy! Supersets too, keeping the intensity high! Props for getting it done even with a challenging morning. Family first! Tomorrow's a new day, crush it!
@hypogaeum hope the kiddo heals up quickly. Those can be tough.
Arm workout planned for this afternoon (which I will throw the details of up here once it's done), then that marks the end of the current blast.
Will be continuing my logging on my new cruise log:
Will be continuing my logging on my new cruise log:
you got this approved dude?Arm workout planned for this afternoon (which I will throw the details of up here once it's done), then that marks the end of the current blast.
Will be continuing my logging on my new cruise log:
I need to?
Last workout of the blast! Deload next week, which has been feeling more and more needed as a result of poor sleep the last few weeks. Will let things settle with less volume and weight next week, and then roll into the new program with more cardio to get this fat off.
Superset
Superset
Superset
Superset
Calf Press on Leg Press
Set 1: 210 kg × 20
Set 2: 210 kg × 20
Set 3: 210 kg × 20
Set 4: 210 kg × 20
Will see you all going forward over at the new log:
Superset
Hammer Curl (Cable)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Triceps Extension
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Superset
Triceps Extension (Dumbbell)
Set 1: 45 kg × 12
Set 2: 45 kg × 10
Set 3: 45 kg × 10
Set 4: 45 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: 55 kg × 12
Set 2: 55 kg × 12
Set 3: 55 kg × 12
Set 4: 55 kg × 12
Reverse Curl (Barbell)
Set 1: 32 kg × 12
Set 2: 32 kg × 12
Set 3: 32 kg × 12
Set 4: 32 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: 20 reps
Set 3: 17 reps
Set 4: 15 reps
Calf Press on Leg Press
Set 1: 210 kg × 20
Set 2: 210 kg × 20
Set 3: 210 kg × 20
Set 4: 210 kg × 20
Will see you all going forward over at the new log:
@hypogaeum Great work so far on the log bro.......Last workout of the blast! Deload next week, which has been feeling more and more needed as a result of poor sleep the last few weeks. Will let things settle with less volume and weight next week, and then roll into the new program with more cardio to get this fat off.
Superset
Hammer Curl (Cable)Set 1: 20 kg × 20 [Warm-up]Set 2: 20 kg × 20 [Warm-up]Triceps ExtensionSet 1: 20 kg × 20 [Warm-up]Set 2: 20 kg × 20 [Warm-up]
Superset
Triceps Extension (Dumbbell)Set 1: 45 kg × 12Set 2: 45 kg × 10Set 3: 45 kg × 10Set 4: 45 kg × 8Incline Curl (Dumbbell)Set 1: 15 kg × 12Set 2: 15 kg × 10Set 3: 15 kg × 10Set 4: 15 kg × 8
Superset
Triceps Extension (Cable)Set 1: 55 kg × 12Set 2: 55 kg × 12Set 3: 55 kg × 12Set 4: 55 kg × 12Reverse Curl (Barbell)Set 1: 32 kg × 12Set 2: 32 kg × 12Set 3: 32 kg × 12Set 4: 32 kg × 12
Superset
Lateral Raise (Cable)Set 1: 10 kg × 20Set 2: 10 kg × 18Set 3: 10 kg × 18Set 4: 10 kg × 15Hanging Knee RaiseSet 1: 20 repsSet 2: 20 repsSet 3: 17 repsSet 4: 15 reps
Calf Press on Leg Press
Set 1: 210 kg × 20
Set 2: 210 kg × 20
Set 3: 210 kg × 20
Set 4: 210 kg × 20
Will see you all going forward over at the new log:
why last one?Last workout of the blast! Deload next week, which has been feeling more and more needed as a result of poor sleep the last few weeks. Will let things settle with less volume and weight next week, and then roll into the new program with more cardio to get this fat off.
Superset
Hammer Curl (Cable)Set 1: 20 kg × 20 [Warm-up]Set 2: 20 kg × 20 [Warm-up]Triceps ExtensionSet 1: 20 kg × 20 [Warm-up]Set 2: 20 kg × 20 [Warm-up]
Superset
Triceps Extension (Dumbbell)Set 1: 45 kg × 12Set 2: 45 kg × 10Set 3: 45 kg × 10Set 4: 45 kg × 8Incline Curl (Dumbbell)Set 1: 15 kg × 12Set 2: 15 kg × 10Set 3: 15 kg × 10Set 4: 15 kg × 8
Superset
Triceps Extension (Cable)Set 1: 55 kg × 12Set 2: 55 kg × 12Set 3: 55 kg × 12Set 4: 55 kg × 12Reverse Curl (Barbell)Set 1: 32 kg × 12Set 2: 32 kg × 12Set 3: 32 kg × 12Set 4: 32 kg × 12
Superset
Lateral Raise (Cable)Set 1: 10 kg × 20Set 2: 10 kg × 18Set 3: 10 kg × 18Set 4: 10 kg × 15Hanging Knee RaiseSet 1: 20 repsSet 2: 20 repsSet 3: 17 repsSet 4: 15 reps
Calf Press on Leg Press
Set 1: 210 kg × 20
Set 2: 210 kg × 20
Set 3: 210 kg × 20
Set 4: 210 kg × 20
Will see you all going forward over at the new log:
i havent seen the new log start up
been waiting to see food on this
Switching to a cruise, so new log with new goals: https://www.elitefitness.com/forum/threads/hypogaeums-test-mast-cruise.1514147/
i just tagged it for approval get some pics up please
Will get some up tomorrow as part of my old log finish/ new log start
not sure waiting on approve badge nowWill get some up tomorrow as part of my old log finish/ new log start
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