Approved Log Losiol Primobolan Testosterone Log

[Ori]

make sure you're getting in your vegetables as well not enough vegetables in your diet

I agree, macros are good, also fibre is really high, but micronutrient content is low for what he puts his body through.

A lot of the micronutrient holes could be fixed with bell peppers, spinach, carrots, potatoes and whole eggs. Would be a minor adjustment too. Cranberry juice probably also good addition, small cup a few times a day. Also some red meat.

 

[Losiol]

I agree, macros are good, also fibre is really high, but micronutrient content is low for what he puts his body through.

A lot of the micronutrient holes could be fixed with bell peppers, spinach, carrots, potatoes and whole eggs. Would be a minor adjustment too. Cranberry juice probably also good addition, small cup a few times a day. Also some red meat.

@Ori 100% agree with your statement, I need to adjust and re structure my meal plan. Super busy rn with work this versions just makes it a lot easier to get done and stick with for now.

 

[Ori]

@Ori 100% agree with your statement, I need to adjust and re structure my meal plan. Super busy rn with work this versions just makes it a lot easier to get done and stick with for now.

All good bro I totally understand that, am just now finishing up the process of adjusting my meal plan and was like a full time job sorting it out for a while.

 

[Losiol]

All good bro I totally understand that, am just now finishing up the process of adjusting my meal plan and was like a full time job sorting it out for a while.

Trial and error that’s why we love this sport hehehe

 

[Losiol]

Sleep: 7h
Morning fasted bw: 210.6
Weight is coming off nicely, definitely feeling way more energetic and full with 250g carbs.
Today is Chest day will be updating after lunch.

Meal 1: 530 calories, 57g protein, 94g carbs, 64g fiber, 13g fats
300g egg whites
02 tomatoes
0.5 cucumber
04 tortillas
5g truff hot sauce

Meal 2: 798 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
04 tortillas
50g bbq sauce
5g truff hot sauce

meal 3: 728 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
03 tortillas
50g bbq sauce
5g truff hot sauce

Totals for the day: 2057 calories, 306g protein, 242g carbs, 45g fats

 

[Topps_Baseball88]

I really like the full diet posts very informative

 

[Losiol]

Pre workout:
3 scoops bloodshot hostility
2 scoops super beets
Aminos

Chest / Triceps / Delts
Good pump today

10 min incline treadmill warmup

Hammer strength iso super incline press
4 (230) drop 4 (180)
5 (180) drop 5 (140)
6 (140) drop 3 (90)
11 (90) squeeze
09 (90) squeeze

DB incline press
3 (75) drop 2 (65)
5 (65)
7 (55)
8 (55)

Cable flys wide setup hard squeeze
14 (37)
12 (37)
8 (37 drop 4 (27)
12 (27)
11 (27)

Pec deck
10 (150)
10 (150)
9 (150)
10 (130)

Tricep rope push down
16 (44)
12 (49)
12 (38)
12 (38)

Standing Db lateral raises
15 (30)
15 (30)
12 (30) drop 10 (25)
12 (25)

Seated db lateral raises
12 (15)
12 (15)

Arsenal strength lateral raises
12 (50)
12 (40)
12 (40)
12 (40)

 

[co8ba]

The vascularity looks insanely good! GREAT JOB, bro!

 

[Losiol]

The vascularity looks insanely good! GREAT JOB, bro!

Thanks bro ! @co8ba

 

[ballin2504]

Trial and error that’s why we love this sport hehehe

Absolutely!!!

 

[Ori]

You’re doing amazing bro

 

[Pigsy]

Pre workout meal: 240 calories, 16g protein, 33g carbs
2 rice cakes
30g pbfit
10g honey

Post workout: 130 calories, Needed energy boost
300mg black rifle coffee
40g carbs

Workout: Legs (felt a little off but workout turned out decently. Really carb depleted tmrw gonna refeed.

10min stair master lvl 8 warm up

Seated leg extensions
14 (240)
14 (240)
12 (240)
11 (240)
11 (240) failed

Barbell squat (quad focused)
12 (135)warm up
12 (205) elevated heel
12 (315) elevated heel
12 (315) elevated heel
12 (315)elevated heel
12 (275) elevated heel

Leg press
12 (360)
12 (450)
10 (540)
08 (540)
12 (360) slow eccentric

Hamstring curls
12 (150) warm up
10 (180)
10 (180)
12 (150)
10 (150)

Standing calve raises
13 (210)
12 (210)
12 (210)
12 (210)

Hard work paying off brother

 

[Losiol]

Hard work paying off brother

@Pigsy

 

[Losiol]

Sleep: 6h 15m
Morning fasted bw: 208.4

Starting off the week with a rest day lower back still is a little off going to rest before legs tmrw.

Still feeling full while body fat is decreasing. Now I’m starting to feel really the full effects of cycle.

 

[LevButlerov]

Sleep: 6h 15m
Morning fasted bw: 208.4

Starting off the week with a rest day lower back still is a little off going to rest before legs tmrw.

Still feeling full while body fat is decreasing. Now I’m starting to feel really the full effects of cycle.

@Losiol rest day before legs is it
why so little sleep? tell us

 

[Mobster]

Stretch the back too

 

[Losiol]

@Losiol rest day before legs is it
why so little sleep? tell us

@LevButlerov i work 6 days a week, shifts are from noon to midnight so I don’t get enough sleep if I still want to go hit a workout :/

 

[Losiol]

Stretch the back too

Good idea!

 

[stevesmi]

make sure you are getting in a nap. a 30 minute post workout nap is huge

 

[RoidRage69]

make sure you are getting in a nap. a 30 minute post workout nap is huge

My wife and I both fall asleep on the couch after we eat our post workout meal. Its a good feeling to be able to fall asleep so easy early in the day.

 

[Losiol]

Sleep: 6h 10m
Morning fasted bw: 207.4

330mg Test e
210 mg Primo

Pre workout:
2.5 scoop hostility blood shot
2 scoops super beets
4 scoops aminos

Legs / abs
10 min stair master lvl 8

Seated leg extensions (toes pointed up & slow)
15 (100) warm up
15 (100) warm up
10 (240)
10 (240)
10 (220)
09 (220)
10 (200)

Barbell squat
12 (135)warm up
12 (225)warm up
12 (315)
12 (315)

Barbell squat elevated heel (quad focused)
12 (230)
14 (230)
15 (230)
12 (230) - slow as fuck

Unilateral leg press (slow)
12 (270)
12 (270)
14 (270)
14 (270)

Lying hamstring curls
14 (180)
12 (180)
12 (150)
12 (150)

Standing calves raises / super setted with bw raises
14 (220)
12 220)
12 (220)
12 (190)
12 (190)

Weighted Ab crunches (maintain)
15 (135)
15 (135)

 

[MONSTRO]

nice hitting the ABS I like to see that

 

[Vadim Fedorov]

nothing better than working your core and doing some squats along with it

 

[2Thick]

I definitely like the calf raises more people should do those

 

[e2]

leg extensions are always fun you can get a nice burn in the quads

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

207 pounds good job

 

[chesty]

how do you like the Primo at that dosage are you going to raise it?

 

[ROIDDERS]

I would raise your Primo dose for sure to at least 400 mg

 

[ceo]

Bros gotta get in a nap six hours of sleep is not good enough

 

[Losiol]

I would raise your Primo dose for sure to at least 400 mg

I’m at 630mg test e /wk and 420mg primo /wk @ROIDDERS

 

[Losiol]

leg extensions are always fun you can get a nice burn in the quads

I love them

 

[Losiol]

how do you like the Primo at that dosage are you going to raise it?

It’s per shot dosage so total is much higher

 

[Losiol]

what do you fellas think to go into a lean bulk cycle right after this one ? Total cycle length for both would be 32 weeks. I know this would be really pushing it. Cycle would be test e / Deca and proviron

 

[Ori]

what do you fellas think to go into a lean bulk cycle right after this one ? Total cycle length for both would be 32 weeks. I know this would be really pushing it. Cycle would be test e / Deca and proviron

I think you should let blood work decide this bro.

That said, I really think you could do a successful lean bulk on a cruise by dialling diet in a lot further.

Basically I think a lean bulk is absolutely possible for you, whether or not is blast or cruise as long as diet gets dialled all the way in, and training stays equally as consistent.

You are absolutely killing it bro, sky is the limit for you, really is going to come down to what you feel like doing

 

[Losiol]

I think you should let blood work decide this bro.

That said, I really think you could do a successful lean bulk on a cruise by dialling diet in a lot further.

Basically I think a lean bulk is absolutely possible for you, whether or not is blast or cruise as long as diet gets dialled all the way in, and training stays equally as consistent.

You are absolutely killing it bro, sky is the limit for you, really is going to come down to what you feel like doing

@Ori thanks brotha! I’ll get bloods in about 2-3 weeks and decide than depending on the results. From what I’ve read/watched after a serious cutting phase the body can build up large quantities of muscle quickly “post show rebound” type gaining phase. I’m going to have the next two days off so I’ll be able to get my diet dialed in even more.

 

[Losiol]

Totals for the day: 2307 calories, 332g protein, 298g carbs, 200g fiber, 54g fats, 10k steps

Increased calories slightly to compensate for massive deficit. Finally got two days off will be tweaking diet a bit.

 

[Eddie Haskell]

Totals for the day: 2307 calories, 332g protein, 298g carbs, 200g fiber, 54g fats, 10k steps

Increased calories slightly to compensate for massive deficit. Finally got two days off will be tweaking diet a bit.

@Losiol good totals but high fiber what did you eat for this amount?

 

[Losiol]

@Losiol good totals but high fiber what did you eat for this amount?

Nice to see your back @Eddie Haskell Diet hasn't changed much. I'm eating "smart carb" tortillas with all my meals, each on has 15g fiber per serving. Makes it really convenient.

Meal 1: 650 calories, 77g protein, 96g carbs, 64g fiber, 15g fats
300g egg whites
02 tomatoes
0.5 cucumber
04 tortillas
5g truff hot sauce
04 slices extra lean ham

Meal 2: 798 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
04 tortillas
50g bbq sauce
5g truff hot sauce

meal 3: 798 calories, 127g protein, 82g carbs, 61g fiber, 16g fats
500g chicken breast
03 tortillas
50g bbq sauce
5g truff hot sauce

2247 calories, 331g protein, 263g carbs, 200g fiber, 50g fats

 

[Losiol]

Sleep: 7h
Morning fasted BW: 207

 

[Losiol]

Horse radish & Beets - 5 calories per serving adds some good spice and flavor to meals

 

[Topps_Baseball88]

I coud never stomach horseradish

 

[Losiol]

Back / Biceps

10 min treadmill incline warmup

12 wide grip pull ups
10 wide grip pull ups
08 wide grip pull ups

Barbell bent row supinated grip
12 (135)
12 (185
12 (185)
09 (185)
09 (185) drop 3 (135)
12 (135) overhand grp slow

Seated cable rows
10 (231)
09 (231) drop 3(165)
11 (209)
11 (187)
10 (187)slow

Seated lateral pull downs medium mag grip
6 (191) drop 4 (187)
10 (187)
10 (165)
6 (165) drop 5 (143)
10 (143)

Hammer strength iso lateral row
12 (180)
12 (230)
11 (230)
Hammer strength Low iso lateral row
12 (180)

Machine preacher curls
10 (70)
08 (70) drop 5(60)
10 (45)
10 (45)

Totals for the day: 2247 calories, 331g protein, 270g carbs, 186g fiber, 50g fats, 7k steps

 

[Masonic Bodybuilder]

Horse radish & Beets - 5 calories per serving adds some good spice and flavor to meals

Nice man! Finding different ways to spice/flavour your food make it so much easier to consistently eat healthy food.

 

[RoidRage69]

I coud never stomach horseradish

My mom always cut it down with mayo. Pretty good.

 

[RoidRage69]

Back / Biceps

10 min treadmill incline warmup

12 wide grip pull ups
10 wide grip pull ups
08 wide grip pull ups

Barbell bent row supinated grip
12 (135)
12 (185
12 (185)
09 (185)
09 (185) drop 3 (135)
12 (135) overhand grp slow

Seated cable rows
10 (231)
09 (231) drop 3(165)
11 (209)
11 (187)
10 (187)slow

Seated lateral pull downs medium mag grip
6 (191) drop 4 (187)
10 (187)
10 (165)
6 (165) drop 5 (143)
10 (143)

Hammer strength iso lateral row
12 (180)
12 (230)
11 (230)
Hammer strength Low iso lateral row
12 (180)

Machine preacher curls
10 (70)
08 (70) drop 5(60)
10 (45)
10 (45)

Totals for the day: 2247 calories, 331g protein, 270g carbs, 186g fiber, 50g fats, 7k steps

Your back is shredded!!!

 

[Losiol]

Your back is shredded!!!

6 more weeks I think it can get a bit more freakier I haven’t really implemented cardio yet trying to leave it for that last push @RoidRage69

 

[RoidRage69]

6 more weeks I think it can get a bit more freakier I haven’t really implemented cardio yet trying to leave it for that last push @RoidRage69

Thats a good way to do it. Gives you an extra tool to pull out when your slowing down. I was doing 2+ hours per day a while back but decided to cut back to 1 hour. Will pick it back up when I feel I need to lose another quick 5lbs over a couple weeks.

 

[Losiol]

Thats a good way to do it. Gives you an extra tool to pull out when your slowing down. I was doing 2+ hours per day a while back but decided to cut back to 1 hour. Will pick it back up when I feel I need to lose another quick 5lbs over a couple weeks.

@RoidRage69 I also used to smash cardio non stop for hours on end when I did my initial drop from 280lbs. If i'd have to do it all over again I wouldn't have touched that much cardio ever. Intense weight training and just tons of walking, I average about 100k steps a week now.

 

[RoidRage69]

@RoidRage69 I also used to smash cardio non stop for hours on end when I did my initial drop from 280lbs. If i'd have to do it all over again I wouldn't have touched that much cardio ever. Intense weight training and just tons of walking, I average about 100k steps a week now.

When I was doing 2.5 hours per day my ankle started hurting so I backed it down to 1 hour. My resting HR is back down to 61 bpm now so thats good.

 

[Losiol]

When I was doing 2.5 hours per day my ankle started hurting so I backed it down to 1 hour. My resting HR is back down to 61 bpm now so thats good.

Good thing you back down once you felt something was off, I did the mistake of pushing through and had a knee injury that lasted almost 7 months....

 

[ballin2504]

@LevButlerov i work 6 days a week, shifts are from noon to midnight so I don’t get enough sleep if I still want to go hit a workout :/

Man I’ve had that shift when I was younger. I hated it with a passion

 

[Losiol]

Man I’ve had that shift when I was younger. I hated it with a passion

I'm getting there

 

[Losiol]

Sleep: 4h
Sleep has taken a hit once again. I'm almost sure its because of the prolonged deficit increasing my cortisol level. Some research does state that when body is low on carbs leptin level decrease and "starvation" mode sets in. Today I'll be eating at my maintenance calories give or take about 3500.
Morning fasted bw: 207

Meal 1: 720 calories, 11g protein, 73g carbs, 45g fats
Plain bagel
4 tbsp salted butter

Meal 2: 549 calories, 57g protein, 108g carbs, 64g fiber, 15g fats
300g egg whites
04 tortillas
70g bbq sauce
10g truff sauce
.5 cucumber
2 tomatoes

Meal 3: 720 calories, 11g protein, 73g carbs, 45g fats
Plain bagel
4 tbsp salted butter

Meal 4: 798 calories, 127g protein, 83g carbs, 61g fiber, 17g fats
500g Chicken breast
04 tortillas
50g bbq sauce
05g truff sauce

Meal 5: 798 calories, 127g protein, 83g carbs, 61g fiber, 17g fats
500g Chicken breast
04 tortillas
50g bbq sauce
05g truff sauce

Totals for the day: 3576 calories, 334g protein, 430g carbs, 190g fiber, 138g fats

 

[co8ba]

Ur back looks insane

 

[Losiol]

Ended up treating myself a little with some extra carbs Pump was great. Had an extra 4 hour nap earlier today.

Chest / Triceps / Delts

10min incline treadmill

Hammer strength Iso super incline
09 (180)
06 (180) drop 4 (90)
08 (140) drop 4 (90)
08 (90) slow + 2 partials
08 (90) slow + 2 partials

Cable Flys - Really focusing on getting maximum contraction
12 (40)
11 (40)
07 (40) drop 4 (33)
12 (37)
12 (37)

Decline Bench machine
11 (140)
09 (140)
08 (140)
11 (90)
13 (90)

Cable triceps extensions
14 (33)
13 (38)
13 (33)
17 (33)

Tricep DB overhead press
12 (55)
12 (65)

Peck Deck
12 (160)
10 (160)
10 (160)

DB lateral raises
15 (30)
13 (30)
10 (30) drop 10 (25)
12 (25)

Arsenal machine lateral raises
12 (50) finish with 6 unilateral raises per side
12 (50) finish with 6 unilateral raises per side
10 (50) finish with 5 unilateral raises per side


Totals for the day: 5176 calories, 352g protein, 709g carbs, 196g fiber, 227g fats

 

[25homes]

doin great bro

 

[Losiol]

doin great bro

Appreciate u

 

[Eddie Haskell]

Ended up treating myself a little with some extra carbs Pump was great. Had an extra 4 hour nap earlier today.

Chest / Triceps / Delts

10min incline treadmill

Hammer strength Iso super incline
09 (180)
06 (180) drop 4 (90)
08 (140) drop 4 (90)
08 (90) slow + 2 partials
08 (90) slow + 2 partials

Cable Flys - Really focusing on getting maximum contraction
12 (40)
11 (40)
07 (40) drop 4 (33)
12 (37)
12 (37)

Decline Bench machine
11 (140)
09 (140)
08 (140)
11 (90)
13 (90)

Cable triceps extensions
14 (33)
13 (38)
13 (33)
17 (33)

Tricep DB overhead press
12 (55)
12 (65)

Peck Deck
12 (160)
10 (160)
10 (160)

DB lateral raises
15 (30)
13 (30)
10 (30) drop 10 (25)
12 (25)

Arsenal machine lateral raises
12 (50) finish with 6 unilateral raises per side
12 (50) finish with 6 unilateral raises per side
10 (50) finish with 5 unilateral raises per side


Totals for the day: 5176 calories, 352g protein, 709g carbs, 196g fiber, 227g fats

@Losiol carb pumps can be real good
709 boom wow
you lookin great in the pic amazing base up

 

[Mobster]

Nap time lol

 

[Losiol]

@Losiol carb pumps can be real good
709 boom wow
you lookin great in the pic amazing base up

@Losiol carb pumps can be real good
709 boom wow
you lookin great in the pic amazing base up

Thanks @Eddie Haskell I feel 709g was a bit excessive but mental relief from dieting also benefits me really well. The next 6 weeks maybe the most challenging now.

 

[Losiol]

Sleep: 5h, still trash sleep. Today's my rest day

Morning fasted BW: 213.8

 

[stevesmi]

good to see you got in a solid nap those are worth a million dollars

 

[Losiol]

good to see you got in a solid nap those are worth a million dollars

100% agree!

 

[Topps_Baseball88]

I rarely nap don't have time to fit it in I wish I did lol

 

[ceo]

bros I'm on call for my job so I don't really have a chance to nap

 

[ROIDDERS]

try to get 7 hours of sleep that is ideal

 

[chesty]

sleep is the most important thing

 

[Ulter]

yeah I hate not sleeping well and then dragging the whole day sucks

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

you are looking lean and Vascular keep up the good work

 

[2Thick]

your work shift is tough for sure but it could be worse

 

[Vadim Fedorov]

I once worked the graveyard shift it was horrible and I couldn't sleep all day because my neighbors were loud

 

[MONSTRO]

much respect for a working man such as yourself

 

[Masonic Bodybuilder]

Love a good nap man!

 

[Losiol]

much respect for a working man such as yourself

 

[Losiol]

My prayers have been answered

Sleep: 9h!
Morning fasted bw: 213.8

Those refeeds really did me well. Gonna smash legs today.

 

[Ori]

My prayers have been answered

Sleep: 9h!
Morning fasted bw: 213.8

Those refeeds really did me well. Gonna smash legs today.

Yeah bro go get it

 

[Supertiredwantfood]

refeeds + leg day = best training sesh ever

 

[Losiol]

refeeds + leg day = best training sesh ever

Couldn’t agree more! @Supertiredwantfood

 

[Losiol]

Legs were smashed = Happy

Legs / abs

10 min treadmill incline

Seated leg extensions
14 (240)
13 (240)
12 (240)
10 (240)
09 (230)

Seated leg extensions unilateral
09 (70) slow
12 (70) slow
12 (80) slow

Barbell squat
12 (140) warm up
12 (230) warm up
12 (315)
12 (315)
12 (315)
12 (315)

Seated leg press (slow and controlled)
15 (360)
15 (360)
15 (360) almost failed
15 (360) almost failed

Seated hamstring curls
12 (200)
12 (220)

Lying hamstring curls
12 (180) partials towards end
12 (160)

Weighted Ab crunches
20 (135)
16 (135)
10 (135)
15 (135)

Standing calve raises
14 (210)
12 (200)
12 (190)
10 (170)

 

[Supertiredwantfood]

Nice work on leg day killed it

 

[Npcclassicphysique champ]

Legs were smashed = Happy

Legs / abs

10 min treadmill incline

Seated leg extensions
14 (240)
13 (240)
12 (240)
10 (240)
09 (230)

Seated leg extensions unilateral
09 (70) slow
12 (70) slow
12 (80) slow

Barbell squat
12 (140) warm up
12 (230) warm up
12 (315)
12 (315)
12 (315)
12 (315)

Seated leg press (slow and controlled)
15 (360)
15 (360)
15 (360) almost failed
15 (360) almost failed

Seated hamstring curls
12 (200)
12 (220)

Lying hamstring curls
12 (180) partials towards end
12 (160)

Weighted Ab crunches
20 (135)
16 (135)
10 (135)
15 (135)

Standing calve raises
14 (210)
12 (200)
12 (190)
10 (170)

@Losiol killer leg day bro wow

 

[stevesmi]

yes that was a killer leg day that is the way to build a nice body building a nice trunk

 

[ceo]

bros very similar workout to what roid rages doing besides the squats

 

[ROIDDERS]

nice dedication on leg day

 

[chesty]

I've learned to appreciate training my legs as I've gotten older

 

[Ulter]

I like that you're working the repetitions controlled that's important

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

you definitely doing good hitting both sides of your legs

 

[2Thick]

try adding some cardio to when you finish on a leg day just to wear the legs out a little more

 

[Vadim Fedorov]

good job for sure you definitely smash your legs

 

[MONSTRO]

Monstro loves men who train legs hard

 

[Mobster]

Good solid leg workout

 

[Losiol]

you definitely doing good hitting both sides of your legs

I’ve noticed my right quad is more developed wanna catch the off balance while it’s still early. Pumps are even better when adding unilateral exercises as well.

 

[Losiol]

try adding some cardio to when you finish on a leg day just to wear the legs out a little more

Man I do! I’m so dead after my last set lmao

 

[Losiol]

Good pump today
Sleep: 6h
Morning fasted bw: 211

Back / Biceps

10 min treadmill incline

Wide grip pull ups
10
08
10

Barbell bent row (straps)
12 (135) warm up
12 (185) time under tension
11 (185) time under tension
11 (185) time under tension
10 (185)

Seated cable rows (straps)
10 (231)
10 (231)
10 (231)
10 (200)

Seated lateral pull-down medium mag grip
11 (191)
10 (187)
12 (165)
10 (165)
10 (143) slow

Chest supported Tbar row
12 (50)
11 (50)
10 (50)

Hammer strength ISO low lateral row
10 (180)
11 (180)
11 (180)

Machine preacher curls
12 (70)
10 (70)
07 (70) 5 (45)

 

[Topps_Baseball88]

Nice working sets on this one!

 

[ballin2504]

Looking peeled man

 

[Npcclassicphysique champ]

Good pump today
Sleep: 6h
Morning fasted bw: 211

Back / Biceps

10 min treadmill incline

Wide grip pull ups
10
08
10

Barbell bent row (straps)
12 (135) warm up
12 (185) time under tension
11 (185) time under tension
11 (185) time under tension
10 (185)

Seated cable rows (straps)
10 (231)
10 (231)
10 (231)
10 (200)

Seated lateral pull-down medium mag grip
11 (191)
10 (187)
12 (165)
10 (165)
10 (143) slow

Chest supported Tbar row
12 (50)
11 (50)
10 (50)

Hammer strength ISO low lateral row
10 (180)
11 (180)
11 (180)

Machine preacher curls
12 (70)
10 (70)
07 (70) 5 (45)

@Losiol you have to bump the sleep if you can
you taking any valerian?

and training is good but not enough reps