Please Scroll Down to See Forums Below 
Veteran Log Domestic-Supply Beligas HGH and BPC157 Recovery Cycle Log
- Thread starter Noah Wixx
- Start date
Thank you brother got to get to your level of muscle development somehow brother as you have one of the best on here brother
Every week i stack em up knock em down and freeze them so im always ready to bring my meals on the go with me.stacking it like a true pro!daymn @Noah Wixx
Domestic supply is working big guy.
@Noah Wixx this is a dope log!Friday Nov 1 2024
@domestic-supply.com
I finally attempted belt squats and they are absolutely brutal, i dropped down onto one knee after my sets and just looked up at the gym ceiling contemplating my decision
The feeling and movement is completely different than a tradional high bar squat, i actually prefer belt squats over squatting in the rack, belt is much harder and takes way more out of me. The majority of the tension is on the hips.
I utilize a strap and hold onto it and lean as far back as possible and utlixe a wider stance when i belt squat, the activation from belt squat is fantastic, i go down slow, pause and hold, then explode up through the movement.
I kept it simple this leg routine, i decided i needed more hamstring work, so i am adding in RDL movements, went lite so i can work on getting the movement down properly first.
I tried the wheel roller for the first time and did full extension of my body full strexh pause squeeeze and hold, these also are brutal but i enjoyed them alot, hard as hell though.
Smith Machine RDL
1x15@115lbs
2x10@115lbs
Laying Hamstring Curls
1x15@110lbs
2x10@120lbs
Belt Squat
1x15@90lbs
2x10@180lbs
Leg Press
1x15@270
1x10@360lbs
1x10@450lbs
Sitting Cave Press
1x15@100lbs
2x12@100lbs
Ab Roller Wheel
3x10
Sit-ups arms extended out infront of me.
3x10
2 Minute Elbow Plank
Stair Stepper
Duration 30 minutes
Lvl 4
Calories burned 170
For those who dont belt squat or know what it is or what muscles it works here is a photo and some explanation.
View attachment 59939
View attachment 59941
View attachment 59942
Thanks brother i appreciate the constant support
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I like to think i am in the top 100, so many amazing people in our community along with so many amazing logs and transformations, i wouldn't say best log brother, definitely top 100, i got some crazy competition here i need to keep up with.@Noah Wixx best log on EVO
Wish we could try a belt squat.
but have to say BB back squats seems like would be harder more balance and muscles involved & use your whole body lots of core! I notice my core is so much stronger when I’m squatting and deadlifting regularly. My low back hurts more after long day of work if I’m not doing them. But I have never used a belt squat so can’t form real comparison. I know would take load off the spine more for sure. I just hope for a safety squat bar one day. Keep it up Noah. Lots of new fun stuff to explore at new gym. Cool….
First off how are you ? I hope everything is going excellent for you, yeah i have struggled with lower back pain since 16, so having this belt squat is amazing because it puts all the pressure on the hips and lower half of the body, i can do them and feel no pain or discomfort afterwards, i will still utilize both just so i can shock the body and keep my core strong, as you noted BB sqaut full body movement and can help force alot of growth overall, i want to see how good i can get at belt squat and then go back into BB squat and see if my strength improves or regressed.Wish we could try a belt squat.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Been good thx! Working hard! Gym is going good too. Leaning up nicely! My neck and degenerative disc disease as they call it keeps me alert as well. Would love to see a belt squat tho. Nice to be able to toggle back and forth with diff equipment. You def have an advantage there with options
that’s awesome. Happy for you.
It has made a world of a difference having these options and my transformation has been speeding up more so than ever before which is awesome.Been good thx! Working hard! Gym is going good too. Leaning up nicely! My neck and degenerative disc disease as they call it keeps me alert as well. Would love to see a belt squat tho. Nice to be able to toggle back and forth with diff equipment. You def have an advantage there with options
That is awesome! You plan on doing anymore shows or anything in the future ?
Sorry to hear about the disc as thst doesn't sound pleasant, like a true warrior and champion you find a way.
2-3iu everyday is a nice therapeutic dose and recovery youll drop some fat and lean out once you get to 6iu magic happens haha
Would like to get in the platform again And do a powerlifting meet.
Keep on grinding!
Monday November 11 2024
@domestic-supply.com
I saw my buddy at the gym today who is a competitor in bodybuilding, we got to talking about prep and upcoming shows, i told him i was 221 lbs currently, He gave me the biggest grin, and said brother this is how you look at 221 lbs, if you come in at 185-195lbs in men's physique you are going to destroy everyone and own the competition, made me very thankful my hard work is paying off and others are taking notice and think i have what it takes to win one day, as offen times dont see it or view myself in a positive light like he did.
I made some excellent strides and improvements on belt squat this week comparing last weeks training with what i did today.
Last week i hit 180lbs for 10 which was difficult, today i started with 180lbs for 15 reps, hit 190lbs for 12 reps and 195lbs for 10 reps, my belt squat and lower body strength has improved a fair amount, up a total of 15lbs on weight moved.
Seated Leg Press
1x15@450lbs
1x12@540lbs
1x10@630lbs
Belt Squat
1x15@180lbs ( PR for reps )
1x12@190lbs
1x10@195lbs ( PR for weight )
Smith Machine RDL
1x15@125lbs
1x12@145lbs
1x12@185lbs ( PR for weight )
Laying Hamstring Curl
1x15@100lbs
1x12@110lbs
1x12@115lbs
Seated Calf Press Machine
1x15@120lbs
2x12@125lbs
10 minutes Foam rolling back/hamstrings.
Cardio
Duration 15 minutes
Treadmill
Incline 4.5
Speed 2.8
Calories 87 calories burned
.69 miles
Total workout time 1 hour & 30 minutes
@domestic-supply.com
I saw my buddy at the gym today who is a competitor in bodybuilding, we got to talking about prep and upcoming shows, i told him i was 221 lbs currently, He gave me the biggest grin, and said brother this is how you look at 221 lbs, if you come in at 185-195lbs in men's physique you are going to destroy everyone and own the competition, made me very thankful my hard work is paying off and others are taking notice and think i have what it takes to win one day, as offen times dont see it or view myself in a positive light like he did.
I made some excellent strides and improvements on belt squat this week comparing last weeks training with what i did today.
Last week i hit 180lbs for 10 which was difficult, today i started with 180lbs for 15 reps, hit 190lbs for 12 reps and 195lbs for 10 reps, my belt squat and lower body strength has improved a fair amount, up a total of 15lbs on weight moved.
Seated Leg Press
1x15@450lbs
1x12@540lbs
1x10@630lbs
Belt Squat
1x15@180lbs ( PR for reps )
1x12@190lbs
1x10@195lbs ( PR for weight )
Smith Machine RDL
1x15@125lbs
1x12@145lbs
1x12@185lbs ( PR for weight )
Laying Hamstring Curl
1x15@100lbs
1x12@110lbs
1x12@115lbs
Seated Calf Press Machine
1x15@120lbs
2x12@125lbs
10 minutes Foam rolling back/hamstrings.
Cardio
Duration 15 minutes
Treadmill
Incline 4.5
Speed 2.8
Calories 87 calories burned
.69 miles
Total workout time 1 hour & 30 minutes
That belt squat absolutely crushes me lol, my legs are stupid sore today, cardio was not fun even just walking, but totally worth it, i appreciate the kind words as alwaysCongrats on the PRs bro!
He is 1000% fully invested in me winning and hitting the stage in men's physique, he does the open division for classic bodybuilding, yeah he is always there to talk with me, spot me sometimes we jump in and train together, he keeps trying to get me to enter shows and compete so we can support one another, all around he is a great guy and friend to have, he helps me push myself at times as well. He is as solid as they come. I cant say enough nice thing's about him.
very exciting I remember the first time I started competing it was amazing
Thats one of the goals brother try and come in around that weight since im 5'11 i should have the size and shape plus peeled look at that weight.
Awesome to get compliments like that brother! Just a testament to the work you have put in. Just keep grinding.
Always enjoy your training updates man. You def put in the work.
@Noah Wixx hell yeah dope PR's!
Great workout here
Tuesday November 19 2024
@domestic-supply.com
Hello everyone, for those of you who have been following along with my domestic supply log, i have hinted that i had something in the pipeline.
I approached greg with my idea of doing a domestic supply bridge/recovery log so that is what i will be running in the very near future.
Also spoke with my coach who approved this bridge and the compounds and mg amounts and cycle length.
He was gracious enough to sponsor my upcoming bridge log, i am very thankful for his help with my jounery towards the stage.
This will be my Belgias/Pharmaqo bridge, belgias was out of npp so greg was kind enough to send me a brand of my choice for the other bottle of npp i needed.
Turn around time from order untill i received the order ( 24 hours ) still faster than amazon prime.
A+++ customer service and experience, it was a pleasure working and speaking with greg, he always comes through.
Goals of this bridge.
Recovery.
Feel my best while training
Make progress before my recomp.
Try a few new compounds.
See how i respond with them especially Npp & Mast at low doses.
The protocol is as follows
Bridge Cycle Length ( 10 weeks )
Test Cyp ( 250mg a week )
Mast E ( 100mg a week )
Npp ( 100mg a week )
Proviron ( 20mg a day )
Aromasin ( 5-10mg a week )
Ciliais ( 5mg training days only )
Bpc157 ( 250mcg 7 days a week )
N2Guard
Hcgenerate
pull day
Smith Machine Rows
1x15@225lbs
2x12@225lbs
One Arm Pull-Down
1x15@100lbs
1x10@150lbs
1x10@160lbs
Cable Low Row
1x15@150lbs
2x12@200lbs
Rear Delt Machine
1x15@180lbs
1x12@160lbs
1x12@155lbs
Cable Face Pulls
1x15@110lbs
2x12@130lbs
Dumbbell Shurgs
1x15@55lbs
2x10@100lbs
Single Arm Curls ( 25lb plate )
3x10@25lbs
25lb plate curl ( both arms )
1x15@25lbs
2x12@25lbs
Side Curls
1x15@25lbs
1x12@30lbs
1x12@35lbs
Seated Preacher Curl Machine
1x8@150lbs
1x10@130lbs
Wrist Curl
1x15@25lbs
2x12@25lbs
Wrist flexion
1x15@25lbs
2x12@25lbs
Single Arm Wrist flexion
1x15@10lbs
2x12@10lbs
Cardio
Treadmill
Duration 45 minutes
Incline 4.5
Speed 3.0
Miles 2.25
Calories Burned 276
@domestic-supply.com
Hello everyone, for those of you who have been following along with my domestic supply log, i have hinted that i had something in the pipeline.
I approached greg with my idea of doing a domestic supply bridge/recovery log so that is what i will be running in the very near future.
Also spoke with my coach who approved this bridge and the compounds and mg amounts and cycle length.
He was gracious enough to sponsor my upcoming bridge log, i am very thankful for his help with my jounery towards the stage.
This will be my Belgias/Pharmaqo bridge, belgias was out of npp so greg was kind enough to send me a brand of my choice for the other bottle of npp i needed.
Turn around time from order untill i received the order ( 24 hours ) still faster than amazon prime.
A+++ customer service and experience, it was a pleasure working and speaking with greg, he always comes through.
Goals of this bridge.
Recovery.
Feel my best while training
Make progress before my recomp.
Try a few new compounds.
See how i respond with them especially Npp & Mast at low doses.
The protocol is as follows
Bridge Cycle Length ( 10 weeks )
Test Cyp ( 250mg a week )
Mast E ( 100mg a week )
Npp ( 100mg a week )
Proviron ( 20mg a day )
Aromasin ( 5-10mg a week )
Ciliais ( 5mg training days only )
Bpc157 ( 250mcg 7 days a week )
N2Guard
Hcgenerate
pull day
Smith Machine Rows
1x15@225lbs
2x12@225lbs
One Arm Pull-Down
1x15@100lbs
1x10@150lbs
1x10@160lbs
Cable Low Row
1x15@150lbs
2x12@200lbs
Rear Delt Machine
1x15@180lbs
1x12@160lbs
1x12@155lbs
Cable Face Pulls
1x15@110lbs
2x12@130lbs
Dumbbell Shurgs
1x15@55lbs
2x10@100lbs
Single Arm Curls ( 25lb plate )
3x10@25lbs
25lb plate curl ( both arms )
1x15@25lbs
2x12@25lbs
Side Curls
1x15@25lbs
1x12@30lbs
1x12@35lbs
Seated Preacher Curl Machine
1x8@150lbs
1x10@130lbs
Wrist Curl
1x15@25lbs
2x12@25lbs
Wrist flexion
1x15@25lbs
2x12@25lbs
Single Arm Wrist flexion
1x15@10lbs
2x12@10lbs
Cardio
Treadmill
Duration 45 minutes
Incline 4.5
Speed 3.0
Miles 2.25
Calories Burned 276
Last edited:
@Noah Wixx legit touchdowm from Greg @domestic-supply.com
real deal gear
and strong training day too
Yeah i am excited for the mast and npp even though low doses i feel i might surprise alot of people and make some quality gains, as i run more low doses than you typically see people run for certain compounds, full blown cycle at some point id aim for the 250-300 mark for npp and 250-300 mark for test, if i respond and feel good like i think i will with npp, it will definitely be in my recomp cycle as a major factor.
You will do really well with this dose, I dont see why high doses needed anyhow.
You're already winning with test primo.
Yeah and i run lower dose primo typically as well and responded really well 300mg typically is my dose for primo. No point in pushing it unless i absolutely have no choice.
beautiful touchdown
you will enjoy those domestic supply items
you will enjoy those domestic supply items
No doubt in my mind this combo should be a home run for me! Especially the npp
You don't need high doses until you come to a point of peaking out. I'm going to stay low dose until I literally can't gain anymore. And then it will still be relatively low compared to most.
That was pretty much my outlook and plan of attack as well, i typically low dose most my compounds so i can make assessments on my mental and physical tolerances and see if it is right for me.
I have done it with primobolan repeatedly running it at 300mg which is super low for what most consider a weak steroid and ive seen great progress with my logs and where i started in 2023.
I would be willing to bet even 100mg npp i see some small strength and size improvements, plus proviron in the mix with mast i think this will be a great cycle.
I dont see the point in pushing doses unless i have absolutely no choice during competition season in 2026, if i can win on low dose diet and prep i wont change what works.
high doses are over rated anyways I was looking at your log again you did all that with 300mgs primobolan and light testosterone, very impressive bro
I can see you on stage 2026 very easily, taking top 3 at any local show, regional probably top 5
That is the plan and in my mind if i come in tight, full and peeled i think locally and regionally low doses i can place very high and do very well on my way to trying to compete for mr insert whatever state and onto hopefully shows i can turn pro in if i make it that far.
No need to compromise health anymore than i need to do, we roll with it this way and change up everything else along the way, the doses would be the last thing i would switch, id look at all other aspects first and change those.
Yup thats why i wanted to utilize npp with bpc
@Noah Wixx Awesome TD right here!!
Love the TD pictures
@Noah Wixx High quality amazing stuff...........
Wednesday December 4 2024
@domestic-supply.com
So after taking deload and a break so i can get my mind right anr refocus on my goals and bodybuilding, i did my first workout after coming back.
I just wasn't motivated or feeling myself laet few weeks so i took a break from everything.
In other news never really had vascularity in the front of my legs, somehow i now do, could be from when i do Dumbbell cave Raises i lean forward and then lean backward onto my heels and lift my toes working the front of the leg as well as the cave.
Just keep it simple for the first workout back.
Push Day
BentOvr Cable Chest Press
1x15@50lbs
1x10@60lbs
1x10@70lbs
Cable Incline Fly
1x15@20lbs
1x10@30lbs
1x10@40lbs
Cable Chest Press
1x15@50lbs
1x10@60lbs
1x10@70lbs
Dips ( bodyweight )
1x15@220lbs
2x10@220lbs
Tricep V-Grip Pressdown
1x15@70lbs
1x10@80lbs
1x10@90lbs
Cable Rope Push-Down
1x15@50lbs
2x10@60lbs
Tricep Cable Extension
1x15@80lbs
1x10@90lbs
1x10@100lbs
Core Work ( all done at bodyweight )
Hanging Knee-Ups
1x15
2x10
Hanging Leg Raises
1x15
2x10
Ab Roller Wheel
1x15
2x10
Cardio
Treadmill
Duration 45 minutes
Incline 3.0
Speed 3.2
Miles 2.44
Calories burned 260
@domestic-supply.com
So after taking deload and a break so i can get my mind right anr refocus on my goals and bodybuilding, i did my first workout after coming back.
I just wasn't motivated or feeling myself laet few weeks so i took a break from everything.
In other news never really had vascularity in the front of my legs, somehow i now do, could be from when i do Dumbbell cave Raises i lean forward and then lean backward onto my heels and lift my toes working the front of the leg as well as the cave.
Just keep it simple for the first workout back.
Push Day
BentOvr Cable Chest Press
1x15@50lbs
1x10@60lbs
1x10@70lbs
Cable Incline Fly
1x15@20lbs
1x10@30lbs
1x10@40lbs
Cable Chest Press
1x15@50lbs
1x10@60lbs
1x10@70lbs
Dips ( bodyweight )
1x15@220lbs
2x10@220lbs
Tricep V-Grip Pressdown
1x15@70lbs
1x10@80lbs
1x10@90lbs
Cable Rope Push-Down
1x15@50lbs
2x10@60lbs
Tricep Cable Extension
1x15@80lbs
1x10@90lbs
1x10@100lbs
Core Work ( all done at bodyweight )
Hanging Knee-Ups
1x15
2x10
Hanging Leg Raises
1x15
2x10
Ab Roller Wheel
1x15
2x10
Cardio
Treadmill
Duration 45 minutes
Incline 3.0
Speed 3.2
Miles 2.44
Calories burned 260
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@Noah Wixx you're back, very nice to see you training and vascularity looks solid.
Yeah had to take some time off and get right again, i dont quit eventually i will work it out and be back on the mission.
Yeah i take the vascularity as a win as ive never had it on the front of my legs before.
Yeah definitely was Steve, gear can only carry you for so long, in the end the human body always wins, you can only go so long burning the candle at both ends, definitely needed the break.
I had the same thing about two months ago, took a whole 15 days off
best decision I've made. Hope you are well brother, always an inspiration to read your logs, keep at it!!!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I'd like to see the old meal prep we saw before posted, are you still meal prepping now?
I was off the diet for a little bit i didnt eat bad, but i wasn't structured the way i should have been, my mental took a hit with my motivation and i took a few steps back.
However im back on track, currently as i type this i have 6lbs of lean ground turkey cooking in the oven 85/15 and 4 packs of chicken thighs, just got to prep it in the containers when its done.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You're back on meal planning? Very sweet I'd like to see the pics of meals.
bro when i was kid dad beat me with belt many times.
this taught me discipline so i never stop training every day
maybe you need belt ?
this taught me discipline so i never stop training every day
maybe you need belt ?
It's okay to take some time off and clear your mind and body.
A lot of times it can end up being a blessing because you come back stronger each time.
A lot of times it can end up being a blessing because you come back stronger each time.
Yes, even at the pro level and professional, bodybuilders will take breaks.
There's a reason that. Mr. Olympia takes place that certain time of the year because in the offseason and gives guys a chance to rest.
There's a reason that. Mr. Olympia takes place that certain time of the year because in the offseason and gives guys a chance to rest.
I cant always count on you to make me laugh when i need it, i appreciate that.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Shave it off, show it off
Nothing wrong with taking a break to reset when you aren't feeling right. Some people try to grind through it but I always find it best to break and reset so good job. Congrats on that vascularity man. That is amazing. You are absolutely crushing this.
Hopefully mote good things heading into the future.
Likewise brother always feel the same when i see the progression updates from you and seeing you overcome obstacles, yeah it seemed to work out well i needed the time off to get right.I had the same thing about two months ago, took a whole 15 days off
Yeah since 23 i didnt back off really so you live and learn and do it differently as you learn more.
It was because i am now back at it.
Yeah i just really needed the R&R
Everything coming in nicely!!!
I think the biggest factor is my mind, i want to compete before 40 and im 36, i want to bring my very best, i worry it will take a very long time, i think to compensate ive been pushing so hard i burnt out briefly.
You 100% are correct and atleast people can learn from me in the end.
Saturday December 7 2024
@domestic-supply.com
I felt like breaking my workout up for legs would be beneficial as ive never attempted it.
Stevesmi & Mobster mentioned shin work on a recent evolution podcast, it got me thinking i do a tiny amount of work for shins, what if i tried to isolate and do more for them.
Anything to help overall leg development is a win for myself, a light bulb went off, i was looking at the laying hamstring curl machine and bingo, i said to myself what if i reverse the movement and instead of laying chest down heels hooked under, what if i lay down and hook the front of my foot under right behind my toes and pull them backwards toward me.
The idea paid off and it worked excellent for a shin movement, pump and burn was great. Also experimented putting a 20lb dumbbell behind the toes and flexing the toes upwards, also worked great.
Friday Dec 6 Shin/Cave/Core/Cardio
Cave Press Machine
1x15@140lbs
2x10@150lbs
Seated Cave Press ( using leg press, shin with cave work letting the toes fully stretch backwards on the movement.
1x15@180lbs
2x10@180lbs
Shine Flexion
20lb dumbbell placed ontop of foot behind the toes flexing the toes back and up i flexed the toes up, while also rocking back onto my heel for a higher leverage point.
1x15@20lbs
2x10@20lbs
Standing Cave Press ( after pressing up and squeezing caves i rock backwards on heels flexing my shin and pulling toes upwards
1x15@40lbs
2x10@40lbs
Reverse Hamstring curl ( for shin work )
Laid on my back hooked top of foot underneath pad and did a toe/shin curl towards my body.
1x15@50lbs
2x10@60lbs
Hanging Leg Raises
3x10
Hanging Knee-Ups
3x10
Ab Roller Wheel
3x10
Cardio
Treadmill
Duration 20 minutes
Miles 1.24
Speed 3.8-3.5
Calories burned 142
Saturday Dec 7 Hams/Quad/Glutes/Thigh
This one i did definitely as i incorporated RDL& SLDL on my leg day since both are good movements for legs.
Barbell SLDL(slow descent full stretch and pasue glute squeeze and pause at the top of the movement)
1x15@185lbs
2x10@185lbs
Smith Machine RDL(slow descent full stretch and pause, glute squeeze and pause at top of the movement)
1x15@185lbs
2x10@185lbs
Leg Press ( slow descent long pause )
1x15@200lbs
1x10@470lbs
1x10@560lbs
Seated Leg Extension
1x15@144lbs
2x10@150lbs
( hard squeeze at top of movement and pause)
Standing Outer Thigh Machine/Glute
Single Leg ( bringing thigh and leg as high as it can go and out to m side slight hold/pause.
1x15@130lbs
2x10@140lbs
Kettle Bell squat
70lbs + bodyweight
1x15
2x10
In the photos i tried best i could to show the movement and position i am in, with the pad having a downward sloping angle when i lay down it instantly puts tension on my shines and i do a reverse hamstring curl for my shines, worked out great, excellent pump.
@domestic-supply.com
I felt like breaking my workout up for legs would be beneficial as ive never attempted it.
Stevesmi & Mobster mentioned shin work on a recent evolution podcast, it got me thinking i do a tiny amount of work for shins, what if i tried to isolate and do more for them.
Anything to help overall leg development is a win for myself, a light bulb went off, i was looking at the laying hamstring curl machine and bingo, i said to myself what if i reverse the movement and instead of laying chest down heels hooked under, what if i lay down and hook the front of my foot under right behind my toes and pull them backwards toward me.
The idea paid off and it worked excellent for a shin movement, pump and burn was great. Also experimented putting a 20lb dumbbell behind the toes and flexing the toes upwards, also worked great.
Friday Dec 6 Shin/Cave/Core/Cardio
Cave Press Machine
1x15@140lbs
2x10@150lbs
Seated Cave Press ( using leg press, shin with cave work letting the toes fully stretch backwards on the movement.
1x15@180lbs
2x10@180lbs
Shine Flexion
20lb dumbbell placed ontop of foot behind the toes flexing the toes back and up i flexed the toes up, while also rocking back onto my heel for a higher leverage point.
1x15@20lbs
2x10@20lbs
Standing Cave Press ( after pressing up and squeezing caves i rock backwards on heels flexing my shin and pulling toes upwards
1x15@40lbs
2x10@40lbs
Reverse Hamstring curl ( for shin work )
Laid on my back hooked top of foot underneath pad and did a toe/shin curl towards my body.
1x15@50lbs
2x10@60lbs
Hanging Leg Raises
3x10
Hanging Knee-Ups
3x10
Ab Roller Wheel
3x10
Cardio
Treadmill
Duration 20 minutes
Miles 1.24
Speed 3.8-3.5
Calories burned 142
Saturday Dec 7 Hams/Quad/Glutes/Thigh
This one i did definitely as i incorporated RDL& SLDL on my leg day since both are good movements for legs.
Barbell SLDL(slow descent full stretch and pasue glute squeeze and pause at the top of the movement)
1x15@185lbs
2x10@185lbs
Smith Machine RDL(slow descent full stretch and pause, glute squeeze and pause at top of the movement)
1x15@185lbs
2x10@185lbs
Leg Press ( slow descent long pause )
1x15@200lbs
1x10@470lbs
1x10@560lbs
Seated Leg Extension
1x15@144lbs
2x10@150lbs
( hard squeeze at top of movement and pause)
Standing Outer Thigh Machine/Glute
Single Leg ( bringing thigh and leg as high as it can go and out to m side slight hold/pause.
1x15@130lbs
2x10@140lbs
Kettle Bell squat
70lbs + bodyweight
1x15
2x10
In the photos i tried best i could to show the movement and position i am in, with the pad having a downward sloping angle when i lay down it instantly puts tension on my shines and i do a reverse hamstring curl for my shines, worked out great, excellent pump.
good leg work today man
and i always thought of training shins with squats myself.
Great job, man. I'm very impressed with your heart.
You took some time off and you came back like a thunderbolt.
You took some time off and you came back like a thunderbolt.
Similar threads
