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Approved Log Losiol Primobolan Testosterone Log

if you can push your sleep a little stronger you'll be good to go
 
try and sleep closer to seven hours it will pay off
 
Ulter said:
if you can push your sleep a little stronger you'll be good to go
Click to expand...
I'm trying :p
chesty said:
try and sleep closer to seven hours it will pay off
Click to expand...
100% agree with that, on my working days can't really get that good of a sleep but the 3 days im off now I really push recovery.
 
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Losiol said:
Sleep: 6h 30m
Morning fasted bw: 228.6 :rolleyes: loads of water retention losing some definition but joints feel great, recovery definitely speeding up
Constantly feel like muscles are pumped lol feels good

Meal 1:
200g egg whites
03 whole eggs
03 tortillas

Meal 2:
448g extra lean ground beef
300g jasmine rice
250g mixed greens
60g bbq

Meal 3:
448g extra lean ground beef
300g jasmine rice
250g mixed greens
60g bbq

Meal 4:
500g chicken breast

Totals: 3400 calories, 382g protein, 360g carbs, 63g fiber, 64g fats
Click to expand...
nice update bro
 
Little stock up for the coming week, mix between 96/4 beef and 90/10 bison
 

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Losiol said:
Mate meal prep with this so easy, one packet 520calories, 92g protein, 18g fat and cooks in like 5 min 😅
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Same for me, really not a fan of cooking
 
RoidRage69 said:
How much does 1 lb package cost you?
Click to expand...
There was a good promo about 8 bucks a packet, meal prep is pretty cheap for the amount of food I eat equals about 25 bucks a day for 4-5 meals
 
RoidRage69 said:
My favorite meal to cook is prime rib. It’s so easy. I have 40lbs of it in my fridge.
Click to expand...
can’t go wrong with prime rib or rib eye 😅 last year mainly ate that for my bulk
 

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RoidRage69 said:
I am dry aging a 20 lb right now. I got another 22 lb one I will start dry aging after this weekend.
Click to expand...
You gotta post up some pics when you cook it up! Can't ever go wrong with dry aged meat!
 
RoidRage69 said:
I shop all sales. Fred Meyer, Safeway, and QFC. Always looking for the sales on meat and produce. We got whole pineapples for $1.50 each. Bought a dozen of them over the holidays. They store really well outside in the cold weather.
Click to expand...
Definitely will have a look there, thanks for the recommendation
 
Sleep: 6h 40m
Morning fasted bw: 226.8

Legs

Seated leg extensions
12 (260)
12 (260)
12 (260
11 (260)
10 (250)

Barbell squat
12 (135) warm up
12 (315) slow
12 (315) slow
12 (315) slow
12 (315) slow - almost failed

Hack squat (slow controlled reps)
12 (360)
12 (360)
12 (360)
12 (360)

Leg press (slow controlled)
14 (450)
12 (450)
12 (450)
12 (450)

Lying hamstring curls
12 (180)
12 (180)
12 (180)
15 (160)

Standing calve raises
15 (220)
12 (220)
12 (210)
 
Losiol said:
Sleep: 6h 40m
Morning fasted bw: 226.8

Legs

Seated leg extensions
12 (260)
12 (260)
12 (260
11 (260)
10 (250)

Barbell squat
12 (135) warm up
12 (315) slow
12 (315) slow
12 (315) slow
12 (315) slow - almost failed

Hack squat (slow controlled reps)
12 (360)
12 (360)
12 (360)
12 (360)

Leg press (slow controlled)
14 (450)
12 (450)
12 (450)
12 (450)

Lying hamstring curls
12 (180)
12 (180)
12 (180)
15 (160)

Standing calve raises
15 (220)
12 (220)
12 (210)
Click to expand...
@Losiol any way to get some big reps like 50 in there
 
RoidRage69 said:
Anything over 5 hours and I have a hard time getting to sleep the next night. I am averaging 4hr 8min this week. Getting high quality Deep Sleep and REM. Also taking afternoon naps. I notice when I have low carb days I dont sleep much that night.
Click to expand...
Im with you on this. Naps are awesome I just have a hard time getting them with 3 little ones running around
 
nice hustle on this one
 
great job on these leg extensions very impressive
 
I like the barbell squat going slow great idea
 
not an easy leg workout at all keep up the good work
 
Sleep: 8h 9m
Morning fasted bw: 226

On training days my calories are at or above 4000 but still seem to loose weight will stay steady at 4000 until weight stalls and even out.

Since upping the intensity having a bit slower time to recover, got enough sleep but not enough time to go to the gym this morning, will use today to recover before hitting back day tmrw.
 
Losiol said:
Sleep: 8h 9m
Morning fasted bw: 226

On training days my calories are at or above 4000 but still seem to loose weight will stay steady at 4000 until weight stalls and even out.

Since upping the intensity having a bit slower time to recover, got enough sleep but not enough time to go to the gym this morning, will use today to recover before hitting back day tmrw.
Click to expand...
@Losiol intensity is key but take some time off, you did 4000 cal today?
 
Sleep: 6h 30m
Morning fasted bw: 227.6

Back / Biceps

Cable pullovers (controlled reps)
12 (66)
12 (66) drop 4 (55)
10 (60) drop 4 (55)
12 (55)

Barbell bent row
08 bw pull-ups
12 (135) warm up
10 (225)
08 (225)
12 (185)
12 (185)

Seated cable rows
11 (253)
12 (253)
12 (210)
12 (210)

Seated lateral pull-down (very pumped forearms hard to keep grip)
10 (187)
10 (165)
10 (165)
12 (143) slow

Machine preacher curl
10 (90)
12 (70)
11 (70)
15 (45)
 
Sleep: 6h 30m
Morning fasted bw: 224

Didn’t have much time this morning to eat breakfast so workout was fasted. Pump was knarly not sure who recommended training fasted before but I may start implementing this on a regular basis.

Chest triceps delts

DB flat bench
15 (55) warm up slow
12 (60) warm up slow
10 (100)
08 (100)
08 (85)
06 (85)
12 (65)

Cable chest flys
12 (43) slow
10 (43) slow
09 (40) slow
11 (40) slow

ISO hammer incline press
12 (45)
12 (45)
04 (95) drop 3 (45)
10 (45)

Tricep cable extensions
14 (65)
15 (60)
15 (60)
14 (38)
10 (22) unilateral

Peck deck
13 (190)
10 (190)
10 (190) drop 4 (160)

DB lateral raises
12 (40)
12 (40)
12 (40) drop 12 (25)

Seated DB lateral raises
12 (25) super set 5 front raises (25)
12 (25) drop set 10 (20)

Arsenal Machine lateral raises
12 (40)
15 (40)
 

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Supertiredwantfood said:
pump was indeed gnarly it's the best when you get one and can take cool photos 😂 fuck idk how people train fasted i've tried it before but for me it just ruins the workout lol.
Click to expand...
lol honestly it wasn’t out of choice I’m usually really adamant about breakfast. It may be the excessive carbs the other day that kept me full 😅
 
Losiol said:
Sleep: 6h 30m
Morning fasted bw: 224

Didn’t have much time this morning to eat breakfast so workout was fasted. Pump was knarly not sure who recommended training fasted before but I may start implementing this on a regular basis.

Chest triceps delts

DB flat bench
15 (55) warm up slow
12 (60) warm up slow
10 (100)
08 (100)
08 (85)
06 (85)
12 (65)

Cable chest flys
12 (43) slow
10 (43) slow
09 (40) slow
11 (40) slow

ISO hammer incline press
12 (45)
12 (45)
04 (95) drop 3 (45)
10 (45)

Tricep cable extensions
14 (65)
15 (60)
15 (60)
14 (38)
10 (22) unilateral

Peck deck
13 (190)
10 (190)
10 (190) drop 4 (160)

DB lateral raises
12 (40)
12 (40)
12 (40) drop 12 (25)

Seated DB lateral raises
12 (25) super set 5 front raises (25)
12 (25) drop set 10 (20)

Arsenal Machine lateral raises
12 (40)
15 (40)
Click to expand...
@Losiol fasting and training is something i like more blood to the muscle
 
Losiol said:
Sleep: 6h 40m
Morning fasted bw: 226.8

Legs

Seated leg extensions
12 (260)
12 (260)
12 (260
11 (260)
10 (250)

Barbell squat
12 (135) warm up
12 (315) slow
12 (315) slow
12 (315) slow
12 (315) slow - almost failed

Hack squat (slow controlled reps)
12 (360)
12 (360)
12 (360)
12 (360)

Leg press (slow controlled)
14 (450)
12 (450)
12 (450)
12 (450)

Lying hamstring curls
12 (180)
12 (180)
12 (180)
15 (160)

Standing calve raises
15 (220)
12 (220)
12 (210)
Click to expand...
nice leg work out bro that is nice
 
Sleep: 7h 9m
Morning fasted bw: 224.4

Weight has been stable for the last week, still eating at 4000 calories all clean foods which is quite a lot of volume, having trouble at some points consuming so much. Thinking about adding in more dense caloric foods to help since from what the weight trend is showing im basically eating at maintenance calories. Not seeing any signs of fat gain. I feel today my glycogen isn't even full so upping my carb intake now to 500g. Will be training legs today later in the day.
 
Losiol said:
Sleep: 7h 9m
Morning fasted bw: 224.4

Weight has been stable for the last week, still eating at 4000 calories all clean foods which is quite a lot of volume, having trouble at some points consuming so much. Thinking about adding in more dense caloric foods to help since from what the weight trend is showing im basically eating at maintenance calories. Not seeing any signs of fat gain. I feel today my glycogen isn't even full so upping my carb intake now to 500g. Will be training legs today later in the day.
Click to expand...
Do you ever monitor your blood sugar levels throughout the day when consuming 500+ grams carbs per day? If not you should try it and see how your body adapts to it. You take those cinnamon pills from Costco don't you?
 
RoidRage69 said:
Do you ever monitor your blood sugar levels throughout the day when consuming 500+ grams carbs per day? If not you should try it and see how your body adapts to it. You take those cinnamon pills from Costco don't you?
Click to expand...
I was always curious but never actually did monitor my blood sugars. How about would I start if I would want to monitor them? Also I haven’t tried the cinnamon pills.
 
Weights felt heavy today little puzzled as to why? Had plenty of rest and definitely plenty of food, maybe fatigue build up? I had 3 days of rest last week and just had two days of rest before this sessions….

A lot of noobies at the gym so no leg extensions they were all occupied 🥲

Legs

Leg press
15 (90) warm up
15 (180) warm up slow
15 (270) warm up slow
14 (360) slow
15 (450) slow
12 (540) slow

Barbell squat (Ass to grass) wore knee sleeves hell of a difference
12 (145) warm up
12 (225) slow
12 (315) slow
12 (315) slow
12 (275) slow

Unilateral leg press
12 (360)
13 (360)

Belt squat (slow)
10 (90)
12 (270)
15 (270)

Seated hamstring curls
12 (180)
14 (210)
14 (210)
12 (210)

Bent calve raises
12 (200)
12 (380)
Standing calve raises
12 (220)
12 (220) drop 5 (180)
12 (180)
 
Losiol said:
Weights felt heavy today little puzzled as to why? Had plenty of rest and definitely plenty of food, maybe fatigue build up? I had 3 days of rest last week and just had two days of rest before this sessions….

A lot of noobies at the gym so no leg extensions they were all occupied 🥲

Legs

Leg press
15 (90) warm up
15 (180) warm up slow
15 (270) warm up slow
14 (360) slow
15 (450) slow
12 (540) slow

Barbell squat (Ass to grass) wore knee sleeves hell of a difference
12 (145) warm up
12 (225) slow
12 (315) slow
12 (315) slow
12 (275) slow

Unilateral leg press
12 (360)
13 (360)

Belt squat (slow)
10 (90)
12 (270)
15 (270)

Seated hamstring curls
12 (180)
14 (210)
14 (210)
12 (210)

Bent calve raises
12 (200)
12 (380)
Standing calve raises
12 (220)
12 (220) drop 5 (180)
12 (180)
Click to expand...
@Losiol 3 days rest is good and take it slower on legs, more sets and less weight, especially belt squat
 
Losiol said:
Weights felt heavy today little puzzled as to why? Had plenty of rest and definitely plenty of food, maybe fatigue build up? I had 3 days of rest last week and just had two days of rest before this sessions….

A lot of noobies at the gym so no leg extensions they were all occupied 🥲

Legs

Leg press
15 (90) warm up
15 (180) warm up slow
15 (270) warm up slow
14 (360) slow
15 (450) slow
12 (540) slow

Barbell squat (Ass to grass) wore knee sleeves hell of a difference
12 (145) warm up
12 (225) slow
12 (315) slow
12 (315) slow
12 (275) slow

Unilateral leg press
12 (360)
13 (360)

Belt squat (slow)
10 (90)
12 (270)
15 (270)

Seated hamstring curls
12 (180)
14 (210)
14 (210)
12 (210)

Bent calve raises
12 (200)
12 (380)
Standing calve raises
12 (220)
12 (220) drop 5 (180)
12 (180)
Click to expand...
Ask one of the noobs if you can work in LOL
But make sure they understand what you mean
 
I hate those fools who hog a piece of equipment for 40 minutes, and I don't understand why they take such long breaks between sets; it looks like they're on their phones the whole time. ewwwww
Losiol said:
Weights felt heavy today little puzzled as to why? Had plenty of rest and definitely plenty of food, maybe fatigue build up? I had 3 days of rest last week and just had two days of rest before this sessions….

A lot of noobies at the gym so no leg extensions they were all occupied 🥲
Click to expand...
 
co8ba said:
I hate those fools who hog a piece of equipment for 40 minutes, and I don't understand why they take such long breaks between sets; it looks like they're on their phones the whole time. ewwwww
Click to expand...
mate last week a guy left a machine for 15 min, I get on it after 10 when he gets back he goes "my man, I was using this" lmao
 
Losiol said:
Weights felt heavy today little puzzled as to why? Had plenty of rest and definitely plenty of food, maybe fatigue build up? I had 3 days of rest last week and just had two days of rest before this sessions….

A lot of noobies at the gym so no leg extensions they were all occupied 🥲

Legs

Leg press
15 (90) warm up
15 (180) warm up slow
15 (270) warm up slow
14 (360) slow
15 (450) slow
12 (540) slow

Barbell squat (Ass to grass) wore knee sleeves hell of a difference
12 (145) warm up
12 (225) slow
12 (315) slow
12 (315) slow
12 (275) slow

Unilateral leg press
12 (360)
13 (360)

Belt squat (slow)
10 (90)
12 (270)
15 (270)

Seated hamstring curls
12 (180)
14 (210)
14 (210)
12 (210)

Bent calve raises
12 (200)
12 (380)
Standing calve raises
12 (220)
12 (220) drop 5 (180)
12 (180)
Click to expand...
I was like that Tuesday and killed it today
 
I try to avoid the gym during rush hour
 
people who hog the squat rack for an hour are the worst
 
I had to do hog the rack for a long time then afterwards he was like oh my bad I didn't know you wanted it
I was standing right there the whole time
 
people have to learn how to share equipment
that's the problem they never learn how to share

bad parenting
 
Sleep: 7h 30m + 2h nap
Morning fasted bw: 222.8

Cut workout little short, will hit more biceps tmrw

Back biceps

Barbell bent row
14 (135) warm up slow
12 (225)
10 (225)
12 (185)
12 (185)

Seated cable rows
12 (253)
11 (253)
12 (231)
10 (200)

Hammer iso low row
12 (270) unilateral
12 (270) unilateral
12 (270) unilateral
12 (180)

Seated lateral pull downs mag grip medium
11 (187)
09 (187) drop 4 (143)
11 (170)
12 (170)

Super man cable curls
10 (38) unilateral
10 (38)
 
Losiol said:
Sleep: 7h 30m + 2h nap
Morning fasted bw: 222.8

Cut workout little short, will hit more biceps tmrw

Back biceps

Barbell bent row
14 (135) warm up slow
12 (225)
10 (225)
12 (185)
12 (185)

Seated cable rows
12 (253)
11 (253)
12 (231)
10 (200)

Hammer iso low row
12 (270) unilateral
12 (270) unilateral
12 (270) unilateral
12 (180)

Seated lateral pull downs mag grip medium
11 (187)
09 (187) drop 4 (143)
11 (170)
12 (170)

Super man cable curls
10 (38) unilateral
10 (38)
Click to expand...
@Losiol tomorrow you can do more bis lets see it

cable curls do at least 10 sets tomorrow for a big arm pump
 
Sleep: 7h
Morning fasted bw: 226

Chest triceps delts

DB bench press
14 (50) warm up slow
12 (60) warm up slow
12 (100)
08 (100)
07 (100)

Cable chest flys
11 (47) slow
10 (47) slow
10 (43) slow
10 (43) slow

ISO super incline press
12 (140)
12 (160)
12 (140)
11 (90) ultra slow reps

Tricep cable push downs
12 (55)
15 (60)
12 (55)
14 (44)

Bicep curl machine
14 (170) unilateral
11 (170) unilateral
10 (160) unilateral
08 (140) unilateral

Preacher machine curls (slow)
12 (110)
11 (110)
10 (95)

Hammer chest press
12 (175)
10 (175)

DB lateral raises
14 (40)
12 (40) super set seated db lateral 10 (25)
12 (40) drop 10 (25)
10 (40) drop 08 (25)
 
Losiol said:
Weights felt heavy today little puzzled as to why? Had plenty of rest and definitely plenty of food, maybe fatigue build up? I had 3 days of rest last week and just had two days of rest before this sessions….

A lot of noobies at the gym so no leg extensions they were all occupied 🥲

Legs

Leg press
15 (90) warm up
15 (180) warm up slow
15 (270) warm up slow
14 (360) slow
15 (450) slow
12 (540) slow

Barbell squat (Ass to grass) wore knee sleeves hell of a difference
12 (145) warm up
12 (225) slow
12 (315) slow
12 (315) slow
12 (275) slow

Unilateral leg press
12 (360)
13 (360)

Belt squat (slow)
10 (90)
12 (270)
15 (270)

Seated hamstring curls
12 (180)
14 (210)
14 (210)
12 (210)

Bent calve raises
12 (200)
12 (380)
Standing calve raises
12 (220)
12 (220) drop 5 (180)
12 (180)
Click to expand...
great update here
 
Losiol said:
Sleep: 7h
Morning fasted bw: 226

Chest triceps delts

DB bench press
14 (50) warm up slow
12 (60) warm up slow
12 (100)
08 (100)
07 (100)

Cable chest flys
11 (47) slow
10 (47) slow
10 (43) slow
10 (43) slow

ISO super incline press
12 (140)
12 (160)
12 (140)
11 (90) ultra slow reps

Tricep cable push downs
12 (55)
15 (60)
12 (55)
14 (44)

Bicep curl machine
14 (170) unilateral
11 (170) unilateral
10 (160) unilateral
08 (140) unilateral

Preacher machine curls (slow)
12 (110)
11 (110)
10 (95)

Hammer chest press
12 (175)
10 (175)

DB lateral raises
14 (40)
12 (40) super set seated db lateral 10 (25)
12 (40) drop 10 (25)
10 (40) drop 08 (25)
Click to expand...
Excellent workout
 
Losiol said:
Sleep: 7h
Morning fasted bw: 226

Chest triceps delts

DB bench press
14 (50) warm up slow
12 (60) warm up slow
12 (100)
08 (100)
07 (100)

Cable chest flys
11 (47) slow
10 (47) slow
10 (43) slow
10 (43) slow

ISO super incline press
12 (140)
12 (160)
12 (140)
11 (90) ultra slow reps

Tricep cable push downs
12 (55)
15 (60)
12 (55)
14 (44)

Bicep curl machine
14 (170) unilateral
11 (170) unilateral
10 (160) unilateral
08 (140) unilateral

Preacher machine curls (slow)
12 (110)
11 (110)
10 (95)

Hammer chest press
12 (175)
10 (175)

DB lateral raises
14 (40)
12 (40) super set seated db lateral 10 (25)
12 (40) drop 10 (25)
10 (40) drop 08 (25)
Click to expand...
@Losiol the drop is right perfect!
 
Sleep: 7h 44m
Morning fasted bw: 226.8

Guess the bulks working, saw my parents yesterday and they said I'm getting fat :LOL: Today is rest day, gear should be arriving today will post touch down pics when I get home later on today.
 
Losiol said:
Sleep: 7h 44m
Morning fasted bw: 226.8

Guess the bulks working, saw my parents yesterday and they said I'm getting fat :LOL: Today is rest day, gear should be arriving today will post touch down pics when I get home later on today.
Click to expand...
@Losiol dont worry not fat just bulk, rest well
 
Losiol said:
Sleep: 7h 44m
Morning fasted bw: 226.8

Guess the bulks working, saw my parents yesterday and they said I'm getting fat :LOL: Today is rest day, gear should be arriving today will post touch down pics when I get home later on today.
Click to expand...
'parents just don't understand' lol

my mom once told me "what happened to your shoulders? are you taking pills?"
 
'parents just don't understand' lol

my mom once told me "what happened to your shoulders? are you taking pills?"
Click to expand...

that funny story steve.
 
Nice workout man that is some serious volume and I like your sticking to three or four sets
 
keep pushing on those triceps hello
 
Touch down!

Gonna take the rest of a week as a "de load" get the body used to my new weight before I start hammering in hard, feel massive fatigue build up.
 

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Losiol said:
Touch down!

Gonna take the rest of a week as a "de load" get the body used to my new weight before I start hammering in hard, feel massive fatigue build up.
Click to expand...
NICE TD, 2024 will be your year 💪 💪
 
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