Approved Log Test primo hgh health phase Log

[RoySimpson]

January 20th 2025

Pull day

Warm up
Pull ups - 4 sets of 12

Workout
Bent over barbell row
S1) 60kg x 12
S2) 60kg x 14
S3) 80kg x 12
S4) 80kg x 10

Seated cable row
S1) 65kg x 16
S2) 75kg x 12
S3) 85kg x 10
S4) 90kg x 10

Cable rope pull through
40kg x 4 sets of 16 focusing on lat squeeze

Dumbbell shrugs
30kgs x 4 sets of 12

Dumbbell lateral raises
12.5kg x 3 sets of 10

Bicep curl variations - not particularly trapped. Just chasing the pump

Core work
Planks front & sides x 3 sets of 30 second holds
McGill curlups x 3 sets of 8 per side
Trenhead raises x 3 sets 12/10/7

Cardio finisher - 30 minutes elliptical

@TeeGee thats solid core work bro!

 

[TeeGee]

Saturday 25th jJanuary

Push day

Workout

Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14

Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12

Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10

Cable upright row
4 sets 50kg x 12

Pushups
5 sets 26/25/20/19/20

Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there

Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached

Todays leg session to be posted tomorrow

 

[Tiger Salman Khan]

Saturday 25th jJanuary

Push day

Workout

Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14

Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12

Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10

Cable upright row
4 sets 50kg x 12

Pushups
5 sets 26/25/20/19/20

Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there

Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached

Todays leg session to be posted tomorrow

@TeeGee Numbers look amazing bro........

 

[the_alcatraz]

Saturday 25th jJanuary

Push day

Workout

Chest press 3111 tempo
S1) 40kg x 20
S2) 60kg x 16
S3) 80kg x 14
S4) 80kg x 14

Peck deck fly 5111 tempo
S1) 50kg x 12
S2) 60kg x 12
S3) 50kg x 12
S4) 45kg x 12

Front side rear delt triple set 10/10/10
4 sets 12.5kg DBs x 10/10/10

Cable upright row
4 sets 50kg x 12

Pushups
5 sets 26/25/20/19/20

Notes : fun workout. Always enjoy my push sessions. Went to a gym I use to train at years ago. Still seen the exact same faces who use to be there

Apologies for my delay on posting. My partner decided we were to have a nice day out in the city haha. Can't say I can complain with where we got food which is attached

Todays leg session to be posted tomorrow

Nice meal is that steak bro?
on the chest 3 1 1 1? you mean the break?

what did you guys do in the city?

 

[TeeGee]

Nice meal is that steak bro?
on the chest 3 1 1 1? you mean the break?

what did you guys do in the city?

3111 tempo - 3 second negative 1 second pause 1 second up 1 second pause

We went out for the day with a close friend in some garden place. Let's just say it's not for blokes chasing bodybuilder lifestyle. Very cramped.
Then a nice shopping haul at factory outlets

 

[TeeGee]

Sunday 26th January

Legs

Adductors
S1) 30kg x 20
S2) 35kg x 20
S3) 40kg x 14
S4) 40kg x 12

Abductors
S1) 35kg x 14
S2) 45kg x 12
S3) 45kg x 12
S4) 40kg x 14

Hack squats
S1) 40kg x 12
S2) 40kg x 12
S3) 40kg x 12
S4) 40kg x 10

Laying hamstring curls
S1) 30kg x 12
S2) 40kg x 10
S3) 40kg x 10
S4) 30kg x 14

Leg extensions plate loaded
5 sets 20kg x 16

Reverse lunges body weight
6 sets of 10 per side

Notes : still taking it extremely easy on my knees. I'm looking forward to adding some npp into the mix in the coming weeks as I believe the joints are dry hence giving these raw pains.

Reverse lunges were suggested by my good mate to strengthen everything up. Will see how it goes.

 

[the_alcatraz]

3111 tempo - 3 second negative 1 second pause 1 second up 1 second pause

We went out for the day with a close friend in some garden place. Let's just say it's not for blokes chasing bodybuilder lifestyle. Very cramped.
Then a nice shopping haul at factory outlets

thats hardcore bro but you gotta gets some taurine

 

[the_alcatraz]

Sunday 26th January

Legs

Adductors
S1) 30kg x 20
S2) 35kg x 20
S3) 40kg x 14
S4) 40kg x 12

Abductors
S1) 35kg x 14
S2) 45kg x 12
S3) 45kg x 12
S4) 40kg x 14

Hack squats
S1) 40kg x 12
S2) 40kg x 12
S3) 40kg x 12
S4) 40kg x 10

Laying hamstring curls
S1) 30kg x 12
S2) 40kg x 10
S3) 40kg x 10
S4) 30kg x 14

Leg extensions plate loaded
5 sets 20kg x 16

Reverse lunges body weight
6 sets of 10 per side

Notes : still taking it extremely easy on my knees. I'm looking forward to adding some npp into the mix in the coming weeks as I believe the joints are dry hence giving these raw pains.

Reverse lunges were suggested by my good mate to strengthen everything up. Will see how it goes.

pumping to the MAX careful with knees

 

[TeeGee]

thats hardcore bro but you gotta gets some taurine

Already taking 3g taurine per day

 

[TeeGee]

pumping to the MAX careful with knees

The knees are just too dry I think. I just have to deal with it and do the best I can. Continue stretching etc. I do honestly believe once npp enters the building it's going to be a solid improvement