Approved Log Test primo hgh health phase Log

[TeeGee]

Best for core I found.

Chin up flex hold at top position close grip
While doing Straight leg raises ankles touching controlling the movement.

I do three sets to failure and my core cramps trying to pick up by gym towel

Adding this in immediately !! And I will report back.

Headed to gym now for a push session

 

[Trenhead3cc]

Adding this in immediately !! And I will report back.

Headed to gym now for a push session

Let’s go!!

It’s a hard one to go after a back or arm session. See how you feel it.

It’s a killer coz core is locked in holding you up.

 

[the_alcatraz]

I'm always paranoid if I don't do planks my gut will come back

if you do planks your gut will be smaller and core more tight bro

 

[Tiger Salman Khan]

Let’s go!!

It’s a hard one to go after a back or arm session. See how you feel it.

It’s a killer coz core is locked in holding you up.

@Trenhead3cc Good dedication man........

 

[RoySimpson]

13th January 2025

Legs

Warmups
Glute bridges 3 sets of 15 per side
Planks front & sides 3 sets of 30 second holds

Workout

Abductors
S1 - 40kg x 20
S2 - 50kg x 16
S3 - 60kg x 12
S4 - 60kg x 12

Adductors
S1 - 30kg x 20
S2 - 40kg x 20
S3 - 50kg x 14
S4 - 65kg x 12

Lying hamstring curls
S1 - 35kg x 14
S2 - 40kg x 12
S3 - 45kg x 12
S4 - 50kg x 10

Hack squats
S1 - 40kg x 12
S2 - 50kg x 10
S3 - 60kg x 10
S4 - 40kg x 10

Cybex squat press
S1 - 160kg x 12
S2 - 200kg x 10
S3 - 240kg x 10
S4 - 160kg x 13

Leg extensions
6 Sets 35kg x 20 dropped into 20kg x 12

Standing hamstring curls
S1 - 25kg x 12 per side
S2 - 25kg x 12 per side

Body weight lunges
3 Sets of 10 per side using a bench beside me for balance

Standing calf raises
3 sets of 40kg x 15
2 sets of 30kg x 20

Cardio
Elliptical 30 minutes - 350cal

Notes - knees were feeling fantastic throughout majority of my workout. Bit tender day after. Legs is something I'm really trying to put some effort into so I'm glad things are getting better.

Little video added. Still skinny legs but I've made alot of progress here so I'm very proud

@TeeGee solid ass work!

 

[TeeGee]

January 19th 2025

Push day

Warmups
Planks - front & sides 3 sets of 30 second holds
Mcgill curl ups - 3 sets of 10 per side
@Trenhead3cc chin up hold leg raises !
2 sets of what the fuck was I thinking...

Workout

Chest press wide
S1) 80kg x 14
S2) 100kg x 12
S3) 120kg x 10
S4) 120kg x 10

Peck deck flies
55kg x 4 sets of 10 5111 tempo

Delt triple raise set side/front/rear
10kg x 4 sets of 12/12/12

Cable upright row
60kg x 2 sets of 12
50kg x 2 sets of 10 with squeeze

Dips & pushups
4 sets each AMRAP full ROM

Notes - fun workout. Besides listening to trenheads leg raises bullshit

Awesome pumped up chest.

In talks with coach on weather I'm about to start a building phase or if we want to actually pull my fat down lower before we build. I'm leaner towards cutting.

Aim is 8%

 

[Trenhead3cc]

January 19th 2025

Push day

Warmups
Planks - front & sides 3 sets of 30 second holds
Mcgill curl ups - 3 sets of 10 per side
@Trenhead3cc chin up hold leg raises !
2 sets of what the fuck was I thinking...

Workout

Chest press wide
S1) 80kg x 14
S2) 100kg x 12
S3) 120kg x 10
S4) 120kg x 10

Peck deck flies
55kg x 4 sets of 10 5111 tempo

Delt triple raise set side/front/rear
10kg x 4 sets of 12/12/12

Cable upright row
60kg x 2 sets of 12
50kg x 2 sets of 10 with squeeze

Dips & pushups
4 sets each AMRAP full ROM

Notes - fun workout. Besides listening to trenheads leg raises bullshit

Awesome pumped up chest.

In talks with coach on weather I'm about to start a building phase or if we want to actually pull my fat down lower before we build. I'm leaner towards cutting.

Aim is 8%

It’s good bro ! I think coz you did all the plank and other core before hand. Try starting with it haha. I know I can’t plank after doing it.

Nice bench and reps

 

[TeeGee]

It’s good bro ! I think coz you did all the plank and other core before hand. Try starting with it haha. I know I can’t plank after doing it.

Nice bench and reps

I actually had another crack at them today after doing planks and McGill curls on back end of workout. Was so stupid. I post my updates the following day though haha

 

[Trenhead3cc]

I actually had another crack at them today after doing planks and McGill curls on back end of workout. Was so stupid. I post my updates the following day though haha

Try them first. I hardly plank anymore I think planking sucks more

 

[MUSTANG_18]

January 19th 2025

Push day

Warmups
Planks - front & sides 3 sets of 30 second holds
Mcgill curl ups - 3 sets of 10 per side
@Trenhead3cc chin up hold leg raises !
2 sets of what the fuck was I thinking...

Workout

Chest press wide
S1) 80kg x 14
S2) 100kg x 12
S3) 120kg x 10
S4) 120kg x 10

Peck deck flies
55kg x 4 sets of 10 5111 tempo

Delt triple raise set side/front/rear
10kg x 4 sets of 12/12/12

Cable upright row
60kg x 2 sets of 12
50kg x 2 sets of 10 with squeeze

Dips & pushups
4 sets each AMRAP full ROM

Notes - fun workout. Besides listening to trenheads leg raises bullshit

Awesome pumped up chest.

In talks with coach on weather I'm about to start a building phase or if we want to actually pull my fat down lower before we build. I'm leaner towards cutting.

Aim is 8%

strong pumped training bro 8% easy for you