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I try to do that nut brother it's 3/4 lane in some parts for highway and people in the left lane who are going slower than the 3 other lanes and it makes it a mess at times.
Veteran Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log
- Thread starter Noah Wixx
- Start date
Monday September 10 2024
@ugfreak
This definitely is the best workout I have had all year so far, I felt great and fully dialed in. I felt like switching it up so I put a big foucs in lots of different rows.
My energy was great and everything was just working for me I decided higher volume today and push myself as I haven't done alot of volume in a little while.
T-Bar Row ( close grip handles )
2x15@100lbs
5x12@160
T-Bar Row ( wide grip handles )
2x15@100lbs
5x12@125lbs
Arnold Row ( pulling weight off the floor )
2x15@135lbs
5x12@205lbs
Cable Row
5x12@200lbs
Rear Delt Machine
5x15@155lbs
Straight Arm Pull Down ( bar attachment)
5x10@120lbs
Face Pulls
5x12@50lbs
Bicep Cable Curl ( wide grip bar )
2x10@140lbs
3x10@150lbs(pr)
Rope Curl
5x12@70lbs
One Arm Cable Curl ( handle attachment)
5x10@50lbs
Reverse Wrist Cable Curls ( bar wide grip)
1x10@110lbs ( pr)
1x10@100lbs
1x10@90lbs
1x10@80lbs
1x12@70lbs
Forearm Pronation/Supination ( cables)
1x50@50lbs
Cable Shurgs ( bar attachment)
5x12@200lbs
Cardio
Duration 30 minutes
Incline 4.0
Speed 2.7
Miles 1.35
Calories burned 150
@ugfreak
This definitely is the best workout I have had all year so far, I felt great and fully dialed in. I felt like switching it up so I put a big foucs in lots of different rows.
My energy was great and everything was just working for me I decided higher volume today and push myself as I haven't done alot of volume in a little while.
T-Bar Row ( close grip handles )
2x15@100lbs
5x12@160
T-Bar Row ( wide grip handles )
2x15@100lbs
5x12@125lbs
Arnold Row ( pulling weight off the floor )
2x15@135lbs
5x12@205lbs
Cable Row
5x12@200lbs
Rear Delt Machine
5x15@155lbs
Straight Arm Pull Down ( bar attachment)
5x10@120lbs
Face Pulls
5x12@50lbs
Bicep Cable Curl ( wide grip bar )
2x10@140lbs
3x10@150lbs(pr)
Rope Curl
5x12@70lbs
One Arm Cable Curl ( handle attachment)
5x10@50lbs
Reverse Wrist Cable Curls ( bar wide grip)
1x10@110lbs ( pr)
1x10@100lbs
1x10@90lbs
1x10@80lbs
1x12@70lbs
Forearm Pronation/Supination ( cables)
1x50@50lbs
Cable Shurgs ( bar attachment)
5x12@200lbs
Cardio
Duration 30 minutes
Incline 4.0
Speed 2.7
Miles 1.35
Calories burned 150
thats a beast mode gym @Noah Wixx looks like my old powerlifting place WOW
I really dig this place I can go in work hard not be bothered it's quiet like today 3 people working out including me, it's always slow when I go in the afternoon, I can lift hard no one even looks at me. I really enjoy the solitude. My foucs and drive has become something om an entirely new level since switching the gyms, it's this feeling I cant explain but it lives inside of my body and mind and I can take myself past limitations, it's hot in there it's exhausting I love it I've seen the growth already from all aspects
you should pump less so no injury though
No way would I do that much volume. I don't know of any Olympia mass monsters doing even half that.
I'm not going for mass right now brother goal is cutting down and burning as many calories as I can, sometimes I like to just do alot of high volume endurance training, keep in mind I'm doing men's physique which is more of that beach body look as you know, so mass isn't on my radar right now, when I head into my recomp I will switch things up to match what I am going for.
Eh, it's not like I do this every single day sometimes I like a hard challenge and to just trust through limits and teat myself mentally.
Thank you Steve sometimes I feel like I just need to leave it all in the gym and see what my mind and body is truly capable of.
I liked your gym equipment it's very old school
None of them do that when cutting either.
It's too much and will lead to overtraining and injury as well as muscle loss.
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I am not in my 20s anymore when I got into the best shape of my life I trained this way 5-6 days a week, this is not my first go around with this.
This is not something I do day in and day out every once in a while I like to see what I can handle and how my endurance is, it's hard to explain but I like to struggle mentally and physically and found a way to push through it.
I am not any of them though brother I'm me and I am hot aiming for an Olympia title I am far from that and a long way off from that even being a possibility right now.
I understand your prospective completely and what you are trying to tell me and prevent me from getting hurt, I just want you to know I understand where your comments are coming from and I'm listening, don't think I am disregarding your words, I am just trying to explain my mindset and what I like doing from time to time for testing myself.
I've done this so many times over the years I know what is to much and going to far off the deep end, I've been here before. I do this every few months if that. I try to be careful with it when I attempt these workouts.
At this point in time goal is just trying to get onto the stage and hopefully place sooner then later and see what level I can get into, who knows I could fail and suck at this and not have the genetics and never make past the local amateur level, I hope that is not the case and one day I can win titles but for now we aim to win local regional and state level and then see what needs done.
That's my favorite part about this gym everything in it is old school weights and equipment it puts me into my zone and I love it.
Absolutely it never fails nor let's me down brother it always helps me push past limits and exceeded even what I thought was possible, this is still just an easy basic cycle for me I can only imagine what para pharma npp and test could do for me.
Ok so it's not something u will do again next week then correct? Just a once in a blue moon thing every couple months to just tax your cardiovascular system and move blood? If so then that's fine. Just want to see you not get hurt.
I know brother I know you want what is best for me as I want the same for you and your journey.
You are absolutely correct this is once in a blue moon put my mind and body to the test and tax the system and force as much blood flow as possible.
Next week we go back to my standard 2 warm up sets and 3 normal working sets 2 lite weight warmups 3 moderate to heavy sets.
Are you going to start adding deadlifts every couple weeks? I think would be good for you to do them twice per month. This way you get complete recovery with less chance to get injured. I actually like doing them every other week as every week seems to taxing for myself.
Yeah I am still a bit nervous trying out deadlifts and rack pulls unassisted which I need to bite the bullet and get over that, same with squats unassisted been holding off on those movements, other than Kettle Bell squats.
I agree I would like to add them back in.
Glad Stevesmi and I got you to up your gym game lol
Actually you are very much correct mobster lol, since the first and second podcast I was on with you gentleman, it was in my mind about switching, especially when you coached me on the legs portion and what I needed to do for growth mental and physical, you two definitely had a huge part of this as well as gearhead, definitely the three of you are people I admire and have a huge level of respect for when you guys speak I soak it in like a sponge, and I do my best to apply it into my training. This has been the best thing for me and I am working harder now than I ever have before because of my ability with the equipment to do so.
I want to see you train with some experienced powerlifters. Get out of your comfort zone and elevate your game to a whole new level. I remember how nervous I was to train with a powerlifting team for the first time 7 years ago. It was the best thing I've ever done. Learned it and I am so much stronger because of it. It will allow me to put on much more mass when I actually decide to start training for it in a couple two three years. Right now
I'm just training for strength and a little muscle gain.
I'm just training for strength and a little muscle gain.
I agree with that and I feel for a bodybuilder I am decently strong, I don't trian for it specifically or specialize in power lifting, I do enjoy pushing myself strength wise. I think I could see alot of growth from them, I should talk with one of the gym owners because he power lifts and has for many many years now, I wonder if I ask him if he would train me a little bit with it, could be worth a shot. Joining this new gym has already helped get me out of my comfort zone, I need to push it a bit more so I can become more advanced with my technical skills. I definitely have been avoiding certain things so I can avoid possible injury with some types of movements, my coach gets on me if I go to heavy because his mindset is keep me healthy and constantly able to trian so I don't get tossed off the tracks and can't compete because I got hurt. I understand him completely and why he is doing it.
Always beasting!
Love it Noah! You’re getting everything dialed in!
@Noah Wixx Solid work man.....great going.......
Tuesday September 17 2024
@ugfreak
Current weight 221.4
I've made some strong advancements with bicep strength wide grip Cable Curls went up from last week which was 150lbs for 10 or 12 reps today I hit 170lbs 2x10
Coach has me dialing it back as far as volume goes, he didn't say I had to back off weight wise just less volume overall.
From here on out till coach which it up its 1 warm up set of 15 and 2 working sets of 10-12 reps.
Arnold Rows
1x15@125lbs
1x12@170lbs
1x12@235lbs
Cable Low Row
1x15@180lbs
2x12@200lbs
Lat Pull-Down
1x15@170lbs
2x10@200lbs
Rear Delt Machine
1x15@160lbs
1x12@165lbs
1x12@170lbs
One Arm Cable Pull-Down
1x15@40lbs
1x12@50lbs
1x12@60lbs
Bicep Cable Curl ( wide grip bar )
1x15@150lbs
2X10@170lbs
Bicep Cable Curl ( close grip bar )
1x15@100lbs
2x10@120lbs
One Arm Cable Curl
1x15@50lbs
2x10@60lbs
Reverse Cable Wrist Curls
1x15@70lbs
1x12@80lbs
1x10@90lbs
Cable Wrist Curls
1x15@50lbs
2X10@60lbs
Wrist flexion
1x15@25lbs
2x10@30lbs
@ugfreak
Current weight 221.4
I've made some strong advancements with bicep strength wide grip Cable Curls went up from last week which was 150lbs for 10 or 12 reps today I hit 170lbs 2x10
Coach has me dialing it back as far as volume goes, he didn't say I had to back off weight wise just less volume overall.
From here on out till coach which it up its 1 warm up set of 15 and 2 working sets of 10-12 reps.
Arnold Rows
1x15@125lbs
1x12@170lbs
1x12@235lbs
Cable Low Row
1x15@180lbs
2x12@200lbs
Lat Pull-Down
1x15@170lbs
2x10@200lbs
Rear Delt Machine
1x15@160lbs
1x12@165lbs
1x12@170lbs
One Arm Cable Pull-Down
1x15@40lbs
1x12@50lbs
1x12@60lbs
Bicep Cable Curl ( wide grip bar )
1x15@150lbs
2X10@170lbs
Bicep Cable Curl ( close grip bar )
1x15@100lbs
2x10@120lbs
One Arm Cable Curl
1x15@50lbs
2x10@60lbs
Reverse Cable Wrist Curls
1x15@70lbs
1x12@80lbs
1x10@90lbs
Cable Wrist Curls
1x15@50lbs
2X10@60lbs
Wrist flexion
1x15@25lbs
2x10@30lbs
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I appreciate that brother and thank you for checking in and giving my log a look, the support is always welcomed
Try doing rack pulls first a little higher off the ground. Before deadlifts. Same with back squats do bar first for just feel and form and get comfortable with stance and everything. Maybe do pin squats set the safety bar high on the rack so when you walk out the weight you don’t squat to deep and can feel it balance it. Slowly lower your depth. If you don’t have a spotter to help school you through it. U have a safety bar. It is different than smith machine. You’ll get there.
I appreciate the excellent explanation and advice and will save this so I can look at it when I'm doing this certain movements this could absolutely help aid me in the long term, I appreciate the helpful information as alwaysTry doing rack pulls first a little higher off the ground. Before deadlifts. Same with back squats do bar first for just feel and form and get comfortable with stance and everything. Maybe do pin squats set the safety bar high on the rack so when you walk out the weight you don’t squat to deep and can feel it balance it. Slowly lower your depth. If you don’t have a spotter to help school you through it. U have a safety bar. It is different than smith machine. You’ll get there.
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big training day, you pumping @Noah Wixx
Always got to be on the hunt for a better me and hitting the stage one day it's constant brother
glad to see your progressing well
Absolutely I am convinced all the forearm I do has helped a ton with the amount of weight I can curl and helped with grip strength overall, forearm training is iffen overlooked or not done at all as primary movement, I've seen great strides in other lifts with training forearms. I agree is right very rarely is he wrong because when he points something out and I change it my lifts improve as well as my overall workouts.
Great progress on bicep strength man! Amazing job.
stay on the grind!
@Noah Wixx Numbers look amazing.......
Great training session brother
Monday September 23 2024
@ugfreak
Today I decided was the day I will start squatting again and put it into my routine rotation. I was nervous for various reasons, balancing the bar, walking the weight back, squat depth etc. I think everyone will be pleased with my work today as I am with leg day.
This is the first time I've used a squat rack since my high school days it's been that long so 2007 so everyone has context. I can say after preforming squats with a Barbell in thr rack my knee felt 1000 times better, I had no knee pain or discomfort, what a difference it makes being unassisted.
I also felt pumps like never before and it was awesome! Mobster and Stevesmi hit it bang on when they spoke with me about legs, now that I am at a new gym I 100% understand and get it now fully, what a difference, when you in the rack and you feel that bar it's go time, pumped me up big time.
I decided to test max squat just to see where I stand and after finding out I will be backing off and doing my one warmup and two working sets, volume is a little more for this leg day on squats, will revert back to less next week and beyond.
I used a box and mirror to watch my depth and get to the proper depth, the blue line in the pictures shows where I ended up on all my squats for the depth. I warmed up with a taller box but it wasn't deep enough and didn't feel right so I switched out for working sets.
I absolutely left it all in the gym today for legs this one was tough and fun all at once, had to dig deep and keep pushing, I know it doesn't seem like alot, when the gym is extremely hot it takes a heck of alot out of you to keep going and finish strong, I enjoy it this way.
High Bar Back Squat
2x15@145lbs
1x15@185lbs
1x12@225lbs
1x12@250lbs
1x2@315lbs ( pause/hold bottom of the movement 3 seconds all reps all sets )
Seated Leg Press ( wide foot placement)
1x15@300lbs
1x10@400lbs
1x10@500lbs ( slow controlled reps pause with knees to the chest 5 seconds each rep all sets )
Barbell Lunges
1x15@50lbs
1x10@145lbs
Walking Dumbbell Lunges
3x10@50lbs ( 5 second pause and hold each rep all sets both legs )
Laying Hamstring Curls
1x15@155lbs
2x10@160lbs ( 5 second squeeze and hold each rep all sets )
Seated Calf Press
1x15@100lbs
2x10@110lbs ( 5 second squeeze and hold each rep all sets )
Cardio
Treadmill
Duration 30 minutes
Distance 1.37 miles
Speed 2.7
Calories burned 160
View attachment 53840
View attachment 53841
View attachment 53842
@ugfreak
Today I decided was the day I will start squatting again and put it into my routine rotation. I was nervous for various reasons, balancing the bar, walking the weight back, squat depth etc. I think everyone will be pleased with my work today as I am with leg day.
This is the first time I've used a squat rack since my high school days it's been that long so 2007 so everyone has context. I can say after preforming squats with a Barbell in thr rack my knee felt 1000 times better, I had no knee pain or discomfort, what a difference it makes being unassisted.
I also felt pumps like never before and it was awesome! Mobster and Stevesmi hit it bang on when they spoke with me about legs, now that I am at a new gym I 100% understand and get it now fully, what a difference, when you in the rack and you feel that bar it's go time, pumped me up big time.
I decided to test max squat just to see where I stand and after finding out I will be backing off and doing my one warmup and two working sets, volume is a little more for this leg day on squats, will revert back to less next week and beyond.
I used a box and mirror to watch my depth and get to the proper depth, the blue line in the pictures shows where I ended up on all my squats for the depth. I warmed up with a taller box but it wasn't deep enough and didn't feel right so I switched out for working sets.
I absolutely left it all in the gym today for legs this one was tough and fun all at once, had to dig deep and keep pushing, I know it doesn't seem like alot, when the gym is extremely hot it takes a heck of alot out of you to keep going and finish strong, I enjoy it this way.
High Bar Back Squat
2x15@145lbs
1x15@185lbs
1x12@225lbs
1x12@250lbs
1x2@315lbs ( pause/hold bottom of the movement 3 seconds all reps all sets )
Seated Leg Press ( wide foot placement)
1x15@300lbs
1x10@400lbs
1x10@500lbs ( slow controlled reps pause with knees to the chest 5 seconds each rep all sets )
Barbell Lunges
1x15@50lbs
1x10@145lbs
Walking Dumbbell Lunges
3x10@50lbs ( 5 second pause and hold each rep all sets both legs )
Laying Hamstring Curls
1x15@155lbs
2x10@160lbs ( 5 second squeeze and hold each rep all sets )
Seated Calf Press
1x15@100lbs
2x10@110lbs ( 5 second squeeze and hold each rep all sets )
Cardio
Treadmill
Duration 30 minutes
Distance 1.37 miles
Speed 2.7
Calories burned 160
View attachment 53840
View attachment 53841
View attachment 53842
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Good job on squats!!!
I knew if anyone would be happy for me the most it would definitely be you brother, I really appreciate that it means alot, because with the knee I was afraid man I won't lie, in the end i can't become a champion one day by being afraid, I appreciate your constant guidance and support.
I appreciate that brotherNow that’s a leg day
as I go along I am getting more comfortable and starting on figuring this thing out, next thing I want to learn and tackle is the belt squat we have at the gym.
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Nice job squatting!!
Give it a couple days it will hit you. If you got knee sleeves use them. Keep it up! 
Yeah I actually never invested in wraps or sleeves I tried them years ago and I hate how they felt, maybe with material and technology they have gotten better with time, I will look into it see if I can find a good brand worth purchasing, I appreciate the kind words and support as always.Nice job squatting!!
Overall it felt pretty dang good compared to Smith machine, I felt more controlled and comfortable after warming up.
Its nice being able to move without being locked in place.
Yeah that felt so difficult at first and also good once I got the movement down, it was so awkward at first because I'm so used to putting my legs way infront of my body because the position locked on the Smith. I took more of a wide stance approach and it helped me reach the correct depth, I also didn't feel as much pressure in my back as I did with the smith, overall it was the correct move, an you pointed it out many times I needed to just go for it.
nice to see you're enjoying yourself and having a good time
very nice job it looks like you're training at a very high-end gym
Bro squats separate the boys from the men
I am just doing my part brother trying to become my best version, always appreciate the love and support brother
Nice job on the squats man! 3 plates is some good weight. Definitely better with this gym than having to use the smith machine too.
Glad to see the squats are going good!!
Absolutely brother I've made great strides since switching, this next up date will be awesome when I post it.
@Noah Wixx Shifting some serious weight bro!
Tuesday October 1 2024
@ugfreak
Current weight 225.0lbs
Pull day
Smith Machine BentOvr Row (wide grip)
1x15@145lbs
2x12@225lbs
Smith Machine BentOvr Row (close grip)
1x15@145lbs
2x12@225lbs
One Arm Pull-Down
1x15@100lbs
2x10@110lbs
Rear Delt Machine
1x15@145lbs
2x12@155lbs
Face Pulls
1x15@90lbs
2x10@100lbs
Dumbbell Shurgs
1x15@45lbs
1x12@50lbs
1x12@55lbs
Bicep Barbell Curl
1x15@65lbs
2x10@75lbs
Ez Bar Close Grip Curl
1x15@55lbs
2x10@60lbs
Seated Reverse Bicep Curl
1x15@40lbs
2x12@50lbs
Cable Reverse Wrist Curl
1x15@80lbs
2x12@90lbs
Cable Wrist flexion
1x15@60lbs
2x12@70lbs
Cardio 2 mile walk outside steady state.
@ugfreak
Current weight 225.0lbs
Pull day
Smith Machine BentOvr Row (wide grip)
1x15@145lbs
2x12@225lbs
Smith Machine BentOvr Row (close grip)
1x15@145lbs
2x12@225lbs
One Arm Pull-Down
1x15@100lbs
2x10@110lbs
Rear Delt Machine
1x15@145lbs
2x12@155lbs
Face Pulls
1x15@90lbs
2x10@100lbs
Dumbbell Shurgs
1x15@45lbs
1x12@50lbs
1x12@55lbs
Bicep Barbell Curl
1x15@65lbs
2x10@75lbs
Ez Bar Close Grip Curl
1x15@55lbs
2x10@60lbs
Seated Reverse Bicep Curl
1x15@40lbs
2x12@50lbs
Cable Reverse Wrist Curl
1x15@80lbs
2x12@90lbs
Cable Wrist flexion
1x15@60lbs
2x12@70lbs
Cardio 2 mile walk outside steady state.
Friday Oct 11 2024
@ugfreak
I've really started focusing on one arm Pull-Down for the lats and going heavier on this utilizing the cables, I get a really nice activation and I can really squeeze and hold, I also like to utilize negative resistance by going as slow as possible on the way up controlling the weight.
I also attempted barbell Shurgs in the rack and i hit a PR for my first attempt 315lbs for 10 reps, my other two sets felt light so I said let's see what I can really do.
I am finally now seeing really good delt and shoulder progression, traps are also coming along nicely. All in all this gym has been a blessing with the rapid results I am seeing.
Pull Day
Arnold Rows
1x15@220lbs
1x10@250lbs
1x10@265lbs
T-Bar Wide Grip Rows
1x15@165lbs
2x10@185lbs
One Arm Pull-Down ( kneeling )
1x15@120lbs
1x12@140lbs
1x12@150lbs ( PR )
Rear Delt Dumbbell Flys
1x15@25lbs
2x12@30lbs
Face Pulls ( leaning slightly slightly back)
1x15@110lbs
1x12@120lbs
1x12@130lbs
Barbell Shurgs ( behind the back )
1x15@185lbs
1x12@225lbs
1x10@315lbs
Bicep Barbell Curl
1x15@65lbs
2x10@75lbs
EZ-Bar Curl
1x15@65lbs
2x10@70lbs
EZ-Bar Reverse Bicep Curl
1x15@55lbs
2x10@65lbs
Dumbbell Wirst Curl
1x15@40lbs
2x12@45lbs
Cable Wirst flexion
1x15@50lbs
1x12@55lbs
1x12@60lbs
Cardio
Treadmill
Duration 30 minutes
Distance 1.35 miles
Incline 4.0
Speed 2.7
Calories 160
@ugfreak
I've really started focusing on one arm Pull-Down for the lats and going heavier on this utilizing the cables, I get a really nice activation and I can really squeeze and hold, I also like to utilize negative resistance by going as slow as possible on the way up controlling the weight.
I also attempted barbell Shurgs in the rack and i hit a PR for my first attempt 315lbs for 10 reps, my other two sets felt light so I said let's see what I can really do.
I am finally now seeing really good delt and shoulder progression, traps are also coming along nicely. All in all this gym has been a blessing with the rapid results I am seeing.
Pull Day
Arnold Rows
1x15@220lbs
1x10@250lbs
1x10@265lbs
T-Bar Wide Grip Rows
1x15@165lbs
2x10@185lbs
One Arm Pull-Down ( kneeling )
1x15@120lbs
1x12@140lbs
1x12@150lbs ( PR )
Rear Delt Dumbbell Flys
1x15@25lbs
2x12@30lbs
Face Pulls ( leaning slightly slightly back)
1x15@110lbs
1x12@120lbs
1x12@130lbs
Barbell Shurgs ( behind the back )
1x15@185lbs
1x12@225lbs
1x10@315lbs
Bicep Barbell Curl
1x15@65lbs
2x10@75lbs
EZ-Bar Curl
1x15@65lbs
2x10@70lbs
EZ-Bar Reverse Bicep Curl
1x15@55lbs
2x10@65lbs
Dumbbell Wirst Curl
1x15@40lbs
2x12@45lbs
Cable Wirst flexion
1x15@50lbs
1x12@55lbs
1x12@60lbs
Cardio
Treadmill
Duration 30 minutes
Distance 1.35 miles
Incline 4.0
Speed 2.7
Calories 160
Monday November 4 2024
@ugfreak
Today i decided i would focus more on the squeeze and hold instead of how heavy the weight is for my movements.
I somehow still hit a standing Ez-Bar Curl pr today, 15 reps is the most ive ever done so far this year with that bar.
Pump was absolutely excellent today, in other news coach has me upping cardio from 30 minutes into 45 minutes on both pull and push days and dropping down into 15 minutes on leg day.
The recomp my coach has planned is on the horizon at this point as my para pharma test & primo cycle will be ending at some point in the near future as i am on my last bottle of test & primo
Stayed consistent the whole cycle dosing test and primo at 300mg each for a total of 600mg
Pull day
BentOvr Smith Machine Row
1x15@115lbs
2x10@250lbs
Kneeling One Arm Pull-Down
1x15@100lbs
2x10@120lbs
Reverse Grip Lat Pull-Down
1x15@100lbs
2x10@140lbs
Seated Cable Row
1x15@100lbs
2x10@140lbs
Rear Delt Machine
1x15@110lbs
2x10@110lbs
Face Pulls
1x15@100lbs
2x10@110lbs
Barbell Shoulder Shurgs
1x15@225lbs
2x10@250lbs
Standing Ez-Bar Curl
1x15@130lbs ( PR )
2x10@90lbs
25lb Single Arm plate Curls
1x15@25lbs
2x12@25lbs
Rope Curl
1x12@110lbs
1x10@100lbs
1x15@50lbs
Forearm Cable Curl
1x15@50lbs
2x12@50lbs
Cable Wrist Flexion
1x15@50lbs
2x12@50lbs
Cardio
Treadmill
Duration 45 minutes
Incline 4.5
Speed 2.7
Distance 2.03 miles
Calories burned 255
@ugfreak
Today i decided i would focus more on the squeeze and hold instead of how heavy the weight is for my movements.
I somehow still hit a standing Ez-Bar Curl pr today, 15 reps is the most ive ever done so far this year with that bar.
Pump was absolutely excellent today, in other news coach has me upping cardio from 30 minutes into 45 minutes on both pull and push days and dropping down into 15 minutes on leg day.
The recomp my coach has planned is on the horizon at this point as my para pharma test & primo cycle will be ending at some point in the near future as i am on my last bottle of test & primo
Stayed consistent the whole cycle dosing test and primo at 300mg each for a total of 600mg
Pull day
BentOvr Smith Machine Row
1x15@115lbs
2x10@250lbs
Kneeling One Arm Pull-Down
1x15@100lbs
2x10@120lbs
Reverse Grip Lat Pull-Down
1x15@100lbs
2x10@140lbs
Seated Cable Row
1x15@100lbs
2x10@140lbs
Rear Delt Machine
1x15@110lbs
2x10@110lbs
Face Pulls
1x15@100lbs
2x10@110lbs
Barbell Shoulder Shurgs
1x15@225lbs
2x10@250lbs
Standing Ez-Bar Curl
1x15@130lbs ( PR )
2x10@90lbs
25lb Single Arm plate Curls
1x15@25lbs
2x12@25lbs
Rope Curl
1x12@110lbs
1x10@100lbs
1x15@50lbs
Forearm Cable Curl
1x15@50lbs
2x12@50lbs
Cable Wrist Flexion
1x15@50lbs
2x12@50lbs
Cardio
Treadmill
Duration 45 minutes
Incline 4.5
Speed 2.7
Distance 2.03 miles
Calories burned 255
LevButlerov
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I am actually more excited that coaxh upped my cardio i felt way more productive after training by getting 2miles on on cardio. Yeah the pump was awesome, definitely enjoyed taking a step back and focusing on range of motion, the hold and squeeze.@Noah Wixx squeezing is the way, tight way to train
LevButlerov
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more cardio? nice will tighten you up
Been a long time since we've seen a log from you. You going to be posting more often now?
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