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Approved Log Losiol Primobolan Testosterone Log

The before and after photos are night and day, you can really see the change in the physique! Dedication is paying off for you, great work here 💪
 
Losiol said:
Little comparison pic, really hammering my weak points on this bulk even though I feel most of the extra mass is going into my legs I will be trying to hit chest 3x a week to really bring it out more as well as my arms. Cut will be fun, March 28th is when I plan to run my "health phase" before my summer shred. Still eating around 3500-4000 calories although at times it does get difficult to stuff down that much extra food I not trying to leave any gains on the table. Any fat accumulated I'll gladly shed later on.

Left 210lbs - Right 228lbs
Click to expand...
Def adding size bro good work
 
good update here
 
Sleep: 6h 11m
Morning fasted bw: 230.4

Back / Biceps

Barbell bent row
10 bw pull ups
12 (135) fast - slow negative
12 (135) fast - slow negative
08 (245)
09 (225)
12 (185) slow big squeeze
12 (185) slow big squeeze

Seated cable rows
06 (300) drop 5 (200)
10 (231)
11 (200)
11 (200) big squeeze

Lateral pull-down mag grip
10 (209)
06 (209) 5 (165)
10 (187)
10 (165)

Arnold T bar row
12 (135)
10 (180)
10 (180)
12 (135)

Preacher machine curls
08 (90) drop 5 (70)
11 (70)
08 (70) 8 (45)
12 (45) big squeeze hold one sec
 
Sleep: 8h 50m
Morning fasted bw: 228.6

Chest / Triceps / Delts

DB flat bench
12 (50) slow warm up
10 (65) slow warm up
07 (110) big squeeze
06 (110)
06 (100)
06 (100) failed
05 (90) failed

Cable crossover
11 (47) slow
09 (47) slow
11 (43) slow explosive
11 (43)

ISO hammer incline press
11 (140)
10 (140)
10 (140) + partials
11 (90) slow big stretch

Nautilus converging chest press
07 (180)
08 (140)
07 (140)
12 (90) slow

Tricep cable push downs
15 (49)
15 (49)
14 (49)
12 (40)

Machine lateral raises (all the way up - slow)
15 (60)
15 (60)
15 (50)
15 (40)

Db lateral raises
15 (30)
12 (30)
 
RoidRage69 said:
Rest days are sometimes more important than training days. Enjoy your day off!!! I know I do.
Click to expand...
100%! You gotta let the body rest so it can repair, recover, and grow.
 
Gonna test these puppies out tmrw 😅
 

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yes for sure you have very good genetics take advantage of that
 
great job if you want to compete in the next year or two you can definitely do that
 
we are proud of the progress you have made
 
very impressive progression in this log you are amazing
 
RoidRageWife said:
Nice. I used my I used my Converse today I use them for deadlifts as well. I have a pair of adidas squat shoes. Wasn’t ready to use them today. Happy squatting 🦵
Click to expand...
Ngl squat shoes make it a little more difficult hahah in a good way, quads were worked mostly rather than glutes and hammies.
 
Sleep: 6h 40m + 2h nap
Morning fasted bw: 230

Legs / Abs

Leg extensions
20 (100) warm up slow
12 (150) warm up slow

12 (260) squeeze - slow negative
12 (260) squeeze -slow negative
12 (260) squeeze - slow negative
12 (240) squeeze - slow negative

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

12 (315) control
12 (315)
10 (315)
11 (315)

Belt squat
12 (270) slow
12 (270) slow
14 (270) slow

Leg press (quad focused)
12 (360) slow negative
12 (360) slow negative
12 (450) slow negative
12 (450) slow negative

Seated calve raises
15 (90)
15 (90)
15 (90)
15 (90)

Lying hamstring curls
12 (180)
12 (180)
12 (160)
15 (150)
10 (180)

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

Standing calve raises
12 (210)
12 (210)
 

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RoidRageWife said:
Nice job. Looks like you’re getting a bit more depth o. Your squats too. Thx for sharing 🦵👍💪
Click to expand...
Thanks, been trying for better depth but also noticed when I go a little higher than parallel my quads seem to get more tension through out my he movement
 
RoidRageWife said:
True don’t under estimate the power in your glutes and hams! Don’t want to over develop quads. Train them all equally, including calves!!
Click to expand...
I never skip calves! 😅 love training them
 
Sleep: 6h 52m
Morning fasted bw: 231.8

Didn’t go too crazy today, felt pretty tired just tried going for a decent pump

Back Biceps

Cable pull overs
12 (55)
12 (71)
11 (77)
09 (77)

Lateral pull-down wide grip
12 (209)
10 (231)
12 (209)
12 (209)

Seated cable row - overhand wide grip
12 (165)
12 (165)
12 (165)
12 (165)

Single arm cable row
12 (110)
11 (100)
10 (110)

Preacher curls
12 (155)
10 (140)
10 (110)
12 (100)
10 (95)
10 (95)

Super set single arm curls
08 (160)
08 (140)

Incline Dumbell curls
12 (25)
12 (25)

Standing alternating DB curls
08 (35)
08 (35)
 
Sleep: 7h 40m
Morning fasted bw: 230.4

Weights felt really light today, workout was fasted as well

Chest triceps delts

DB flat bench
12 (55) warm up
15 (55) warm up
12 (110)
07 (110)
04 (110)
08 (90)
06 (90)

Nautilus converging chest press
05 (230) drop 4 (180)
10 (180)
07 (180) drop 4 (140)
12 (140)
10 (140)

Cable flys
07 (47)
10 (43)
10 (43)
10 (40)

Cable Tricep rope pushdowns
15 (60)
12 (60)
14 (55)
12 (50)

Pec deck
12 (180)
12 (180)
11 (180)
09 (180)

Machine delt raises (full range of motion)
20 (60)
15 (60)
15 (60)
15 (50)
15 (30)
 
Losiol said:
Sleep: 7h 40m
Morning fasted bw: 230.4

Weights felt really light today, workout was fasted as well

Chest triceps delts

DB flat bench
12 (55) warm up
15 (55) warm up
12 (110)
07 (110)
04 (110)
08 (90)
06 (90)

Nautilus converging chest press
05 (230) drop 4 (180)
10 (180)
07 (180) drop 4 (140)
12 (140)
10 (140)

Cable flys
07 (47)
10 (43)
10 (43)
10 (40)

Cable Tricep rope pushdowns
15 (60)
12 (60)
14 (55)
12 (50)

Pec deck
12 (180)
12 (180)
11 (180)
09 (180)

Machine delt raises (full range of motion)
20 (60)
15 (60)
15 (60)
15 (50)
15 (30)
Click to expand...
@Losiol pec dec you can do 20 reps 90 right? lets try it
 
I'm amazed you're 230 pounds and still ripped
 
nice update once again on the training you are doing great
 
very proud of you brother you are impressing all of us
 
that's a solid amount of sleep anything seven or eight hours is the perfect amount
 
Sleep: 6h
Morning fasted bw: 229.8

Almost skipped out on the gym today :p glad I pushed myself to go had a pretty decent workout. Really enjoying the belt squat lately, I’m finding the burn from it is almost as good as from the leg extensions. Highly recommend if you have that in your gym.

Legs / Abs

Seated leg extensions
12 (260) time under tension
14 (260) time under tension
12 (260) time under tension
14 (260) time under tension

Barbell squat
12 (1) warm up
12 (225)
12 (315)
12 (315)
06 (405)
10 (315)
12 (225) ass to grass - time under tensions no lockouts

Belt squat (time under tensions)
12 (270) slow negative
14 (270) slow negative
14 (320) slow negative
12 (320) slow negative

Seated calve raises (time under tension)
20 (115)
20 (115)
18 (115)

Lying hamstring curls
15 (180)
12 (180)
10 (180) drop 08 (120)
12 (120) slow negative hold

Standing calve raises
12 (220)
11 (220)

Weighted Ab crunches
20 (135)
20 (135)
15 (135)
 
Losiol said:
Sleep: 6h
Morning fasted bw: 229.8

Almost skipped out on the gym today :p glad I pushed myself to go had a pretty decent workout. Really enjoying the belt squat lately, I’m finding the burn from it is almost as good as from the leg extensions. Highly recommend if you have that in your gym.

Legs / Abs

Seated leg extensions
12 (260) time under tension
14 (260) time under tension
12 (260) time under tension
14 (260) time under tension

Barbell squat
12 (1) warm up
12 (225)
12 (315)
12 (315)
06 (405)
10 (315)
12 (225) ass to grass - time under tensions no lockouts

Belt squat (time under tensions)
12 (270) slow negative
14 (270) slow negative
14 (320) slow negative
12 (320) slow negative

Seated calve raises (time under tension)
20 (115)
20 (115)
18 (115)

Lying hamstring curls
15 (180)
12 (180)
10 (180) drop 08 (120)
12 (120) slow negative hold

Standing calve raises
12 (220)
11 (220)

Weighted Ab crunches
20 (135)
20 (135)
15 (135)
Click to expand...
@Losiol add another set to extensions do it
 
Eddie Haskell said:
@Losiol ok if knee issues, dont do it, stay lower sets bro
Click to expand...
Honestly I think it was due to not warming up enough, I read that body weight lunges really nicely help activate leg muscles before lifting
 
Losiol said:
Will do! Usually I go for 5 sets but my left knee was screaming at me 😆
Click to expand...
One thing I have noticed is that by doing some backwards walking on the treadmill my knees are the best they have felt in decades. Its something you should try. I do about 1 min of on 5 min normal walking and do it for about 5-6 rounds. Hold onto the side handles when doing it at a 10 incline or steeper. It sure strengthens and stretches it out good. Thank me later. I do this everytime I do cardio.
 
RoidRage69 said:
One thing I have noticed is that by doing some backwards walking on the treadmill my knees are the best they have felt in decades. Its something you should try. I do about 1 min of on 5 min normal walking and do it for about 5-6 rounds. Hold onto the side handles when doing it at a 10 incline or steeper. It sure strengthens and stretches it out good. Thank me later. I do this everytime I do cardio.
Click to expand...
Appreciate you !
 
good work
 
nice job here
 
Sleep: 7h 50m
Morning fasted bw: 229.8

Definitely did some major damage today, workout was good, great mind muscle connection. Weights were light once again, pretty sure we’re growing.

Back Biceps

BW pull ups
10
08

Barbell bent row
12 (135) slow warm up
12 (225)
08 (245)
10 (225)
12 (185)
12 (185)

Seated cable rows
07 (300)
08 (270) drop 5 (210)
10 (210) time under tension
10 (210) time under tension

Seated lateral pull downs
10 (231)
11 (210)
10 (210)
10 (187)

Chest supported Tbar row
10 (70) + bar
10 (70)
10 (50)

Single arm iso hammer low row
10 (270)
10 (270)
12 (180) together

Machine preacher curls
15 (70)
12 (70)
10 (70) drop 08 (45)
12 (45)

Single arm machine curls incline
14 (50)
15 (50)
 
Losiol said:
Sleep: 7h 50m
Morning fasted bw: 229.8

Definitely did some major damage today, workout was good, great mind muscle connection. Weights were light once again, pretty sure we’re growing.

Back Biceps

BW pull ups
10
08

Barbell bent row
12 (135) slow warm up
12 (225)
08 (245)
10 (225)
12 (185)
12 (185)

Seated cable rows
07 (300)
08 (270) drop 5 (210)
10 (210) time under tension
10 (210) time under tension

Seated lateral pull downs
10 (231)
11 (210)
10 (210)
10 (187)

Chest supported Tbar row
10 (70) + bar
10 (70)
10 (50)

Single arm iso hammer low row
10 (270)
10 (270)
12 (180) together

Machine preacher curls
15 (70)
12 (70)
10 (70) drop 08 (45)
12 (45)

Single arm machine curls incline
14 (50)
15 (50)
Click to expand...
@Losiol single arms you need more volume each arm

high protein on these days needed
 
Npcclassicphysique champ said:
@Losiol single arms you need more volume each arm

high protein on these days needed
Click to expand...
I agree have been slacking on arms, I need to add a dedicated day just for them. After doing back I’m already almost 1.5 h in :/

Also protein is steady at 300-350g per day
 
you are doing great I think you have great genetics
 
any special plans for the weekend?
 
I think instead of adding volume you can increase the weights a bit
 
I like the single arm machine curls that's a great way to finish a workout
 
e2 said:
any special plans for the weekend?
Click to expand...
Chest & Legs :D
chesty said:
I like the single arm machine curls that's a great way to finish a workout
Click to expand...
Great pump from it, it has a larger thicker grip too
ROIDDERS said:
you are doing good I bet your pumps are insane
Click to expand...
pumps are pretty knarly but after droping the dbol they got a little worse
ceo said:
Bros nice job eight hours of sleep and you're getting bigger
Click to expand...
I can really tell the difference from when I was getting 6 hours to now 8+
 
Sleep: 7h 40m
Morning fasted bw: 230.4

Chest Triceps Delts

DB flat bench
14 (55) warm up
14 (55) warm up
07 (115)
06 (115)
04 (105)
08 (90)
06 (90)

Cable flys
12 (47)
10 (47)
12 (43)
11 (43)

Nautilus converging chest press
11 (180) slow negative
08 (180) slow negative
08 (180) drop 06 (90) slow negative
11 (140) slow negative
10 (140)

Peck deck
11 (190)
12 (160)
12 (160)
11 (160)

Tricep cable push downs
12 (55)
12 (55)
12 (55)
Tricep v bar push down
12 (55)
12 (55)
12 (55)

DB lateral raises
18 (35)
15 (35)
12 (35)

Machine lateral raises
12 (60) full range
12 (50) full range
12 (50) full range + partials
12 (50)
 

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Losiol said:
Sleep: 7h 40m
Morning fasted bw: 230.4

Chest Triceps Delts

DB flat bench
14 (55) warm up
14 (55) warm up
07 (115)
06 (115)
04 (105)
08 (90)
06 (90)

Cable flys
12 (47)
10 (47)
12 (43)
11 (43)

Nautilus converging chest press
11 (180) slow negative
08 (180) slow negative
08 (180) drop 06 (90) slow negative
11 (140) slow negative
10 (140)

Peck deck
11 (190)
12 (160)
12 (160)
11 (160)

Tricep cable push downs
12 (55)
12 (55)
12 (55)
Tricep v bar push down
12 (55)
12 (55)
12 (55)

DB lateral raises
18 (35)
15 (35)
12 (35)

Machine lateral raises
12 (60) full range
12 (50) full range
12 (50) full range + partials
12 (50)
Click to expand...
@Losiol 230 you killing it, good weight for you.

triceps can use some more volume, push up to 5.
 
Losiol said:
Sleep: 7h 50m
Morning fasted bw: 229.8

Definitely did some major damage today, workout was good, great mind muscle connection. Weights were light once again, pretty sure we’re growing.

Back Biceps

BW pull ups
10
08

Barbell bent row
12 (135) slow warm up
12 (225)
08 (245)
10 (225)
12 (185)
12 (185)

Seated cable rows
07 (300)
08 (270) drop 5 (210)
10 (210) time under tension
10 (210) time under tension

Seated lateral pull downs
10 (231)
11 (210)
10 (210)
10 (187)

Chest supported Tbar row
10 (70) + bar
10 (70)
10 (50)

Single arm iso hammer low row
10 (270)
10 (270)
12 (180) together

Machine preacher curls
15 (70)
12 (70)
10 (70) drop 08 (45)
12 (45)

Single arm machine curls incline
14 (50)
15 (50)
Click to expand...
Everything’s falling into place
 
Losiol said:
Sleep: 7h 50m
Morning fasted bw: 229.8

Definitely did some major damage today, workout was good, great mind muscle connection. Weights were light once again, pretty sure we’re growing.

Back Biceps

BW pull ups
10
08

Barbell bent row
12 (135) slow warm up
12 (225)
08 (245)
10 (225)
12 (185)
12 (185)

Seated cable rows
07 (300)
08 (270) drop 5 (210)
10 (210) time under tension
10 (210) time under tension

Seated lateral pull downs
10 (231)
11 (210)
10 (210)
10 (187)

Chest supported Tbar row
10 (70) + bar
10 (70)
10 (50)

Single arm iso hammer low row
10 (270)
10 (270)
12 (180) together

Machine preacher curls
15 (70)
12 (70)
10 (70) drop 08 (45)
12 (45)

Single arm machine curls incline
14 (50)
15 (50)
Click to expand...
great update here
 
Sleep: 7h 20m
Morning fasted bw: 230.4

Didn’t sleep well last night, had cold sweats felt pretty bad. Woke up with a a massive headache. Decided not to do any squats today.

Legs B

Leg extensions
14 (230)
14 (260)
14 (260)
12 (260)
11 (260)

Lying hamstring curls
12 (110) warm up slow
14 (180)
12 (180) + partials
12 (150)

RDL
12 (140)
11 (225)
12 (140)
12 (140)

Seated calve raises
14 (135)
12 (135)
15 (90)
30 (90)

Abductions
12 (130)
14 (130)
12 (130)
13 (130)
 
Losiol said:
Sleep: 7h 20m
Morning fasted bw: 230.4

Didn’t sleep well last night, had cold sweats felt pretty bad. Woke up with a a massive headache. Decided not to do any squats today.

Legs B

Leg extensions
14 (230)
14 (260)
14 (260)
12 (260)
11 (260)

Lying hamstring curls
12 (110) warm up slow
14 (180)
12 (180) + partials
12 (150)

RDL
12 (140)
11 (225)
12 (140)
12 (140)

Seated calve raises
14 (135)
12 (135)
15 (90)
30 (90)

Abductions
12 (130)
14 (130)
12 (130)
13 (130)
Click to expand...
You're excused squats... this time. Get well
 
Sleep: 7h 50m
Morning fasted bw: 233.1

Got a good nights rest, was able to smash back well. Think that one night was it with being sick.

Back Biceps

Barbell bent row
12 (1) slow
12 (225)
11 (225)
09 (225)
12 (185)
10 (185)

Seated cable rows
10 (253)
09 (253)
10 (231)
10 (231)

Seated lateral pull-down
06 (231) drop 4 (165)
11 (187)
11 (187)
11 (187)

Chest supported Tbar row
10 (50) + bar
11 (50)
10 (50)

ISO lateral row unilateral
12 (270)
12 (270)
11 (270)

Machine preacher curls
12 (90)
08 (90) drop 5 (45)
13 (45)
12 (45)

Single arm curls - unilateral
12 (60)
15 (60)
15 (70)
 
Losiol said:
Sleep: 7h 20m
Morning fasted bw: 230.4

Didn’t sleep well last night, had cold sweats felt pretty bad. Woke up with a a massive headache. Decided not to do any squats today.

Legs B

Leg extensions
14 (230)
14 (260)
14 (260)
12 (260)
11 (260)

Lying hamstring curls
12 (110) warm up slow
14 (180)
12 (180) + partials
12 (150)

RDL
12 (140)
11 (225)
12 (140)
12 (140)

Seated calve raises
14 (135)
12 (135)
15 (90)
30 (90)

Abductions
12 (130)
14 (130)
12 (130)
13 (130)
Click to expand...
@Losiol 230 perfect weight NICE push it up
i want to see more volume on the calves
 
very good commitment even over the weekend
 
can't believe you're up to 233 pounds and still ripped
 
very impressive job once again
 
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