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Approved Log Testosterone and Primobolan cycle: reverse and push phase Log

JackedPingu

JackedPingu

Team Raptor
Raptor Labs VIP
EVO Logger
Hey everyone!

Starting a new log as an exciting development I’ve been fortunate enough to become a Raptor labs athlete and will be running their gear; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

End goal is to compete in IFBB classic true novice & novice season C 2025.

We are just finishing up the cut phase and will be going into a reverse and a lovely push/growth phase after bloods in early January.

Currently on: 150mg test e weekly & 400mg primo e split into M/W/F pins.

600mg daily L-carnitine pre-workout and 80mcg clen.

Currently sitting around 90kg fasted at 5’9

Here are some pictures from the last few months & I will be back tonight to post my leg session.

IMG_8623.webpIMG_8622.webpIMG_8621.webp1c6b7a42071bfc1283062c39c5ed78cb.webp2577b494eff15da6a2d39c3601ed1185.webpIMG_8249.webp

Much love from Australia.
 
JackedPingu said:
Hey everyone!

Starting a new log as an exciting development I’ve been fortunate enough to become a Raptor labs athlete and will be running their gear; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

End goal is to compete in IFBB classic true novice & novice season C 2025.

We are just finishing up the cut phase and will be going into a reverse and a lovely push/growth phase after bloods in early January.

Currently on: 150mg test e weekly & 400mg primo e split into M/W/F pins.

600mg daily L-carnitine pre-workout and 80mcg clen.

Currently sitting around 90kg fasted at 5’9

Here are some pictures from the last few months & I will be back tonight to post my leg session.

View attachment 66176View attachment 66177View attachment 66178View attachment 66179View attachment 66180View attachment 66181View attachment 66182

Much love from Australia.
Click to expand...
@JackedPingu you're living up to your name, jacked and strong :) happy to see this new log.

Your dream to compete is supported bye the EVO family, you have our support always, lets do this.
 
Eddie Haskell said:
@JackedPingu you're living up to your name, jacked and strong :) happy to see this new log.

Your dream to compete is supported bye the EVO family, you have our support always, lets do this.
Click to expand...
Thank you Eddie, I really appreciate the love from EVO and yours as well; helps keep me on track!

Looking forward to smashing goals
 
Second legday this week, should be back to training upper again next week.

20 Dec 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
155 x 20 (15-20 rep range) 3 more reps than last session, will upweight next week
125 x 10 (12-15 rep range) less reps than last session due to the above plus probably didn’t rest long enough.

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 11 (12-15 rep range)

Plank
1 min 0 sec (consistent increases in length everytime)

Leg Curls
26 x 15
47 x 7
61 x 3
89 x 13 (15-20 rep range) will try one more session to hit 15 rep range.
61 x 12 (12-15 rep range)

Banded Leg Extensions
26 x 10
40 x 7
47 x 14 (15-20 rep range)
40 x 10 (10-12 rep range)

Leg Press
130 x 10
210 x 7
250 x 3
290 x 12 (10-12 rep range) will up next week
250 x 11 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 15 (12-15 rep range) will up next week.

Back tomorrow for my arms session with delts taken out to let my shoulder continue resting/healing.
 
We are so excited to have you represent us and be apart of our team.

2025 going to be a huge year, I can’t wait for you to step on stage and dominate the competition, let’s get that pro card brother, we will have you back 24/7❤️
 
Raptor Labs said:
We are so excited to have you represent us and be apart of our team.

2025 going to be a huge year, I can’t wait for you to step on stage and dominate the competition, let’s get that pro card brother, we will have you back 24/7❤️
Click to expand...
I’m so excited too, going to be a great year!

Thank you again.

We’ve got this, it’s a team effort ❤️
 
JackedPingu said:
Second legday this week, should be back to training upper again next week.

20 Dec 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
155 x 20 (15-20 rep range) 3 more reps than last session, will upweight next week
125 x 10 (12-15 rep range) less reps than last session due to the above plus probably didn’t rest long enough.

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 11 (12-15 rep range)

Plank
1 min 0 sec (consistent increases in length everytime)

Leg Curls
26 x 15
47 x 7
61 x 3
89 x 13 (15-20 rep range) will try one more session to hit 15 rep range.
61 x 12 (12-15 rep range)

Banded Leg Extensions
26 x 10
40 x 7
47 x 14 (15-20 rep range)
40 x 10 (10-12 rep range)

Leg Press
130 x 10
210 x 7
250 x 3
290 x 12 (10-12 rep range) will up next week
250 x 11 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 15 (12-15 rep range) will up next week.

Back tomorrow for my arms session with delts taken out to let my shoulder continue resting/healing.
Click to expand...
2nd leg day maximum pump @JackedPingu
 
You definitely have a lot of room to improve from here.
We need to get your diet on point.
 
Hard to guess your body fat from the pictures you posted.

Can you get some full body pictures with no shirt?
 
Looking forward to helping you get the most out of what you're capable of.
Work outs look good.
 
definitely gonna get you in great shape, don't worry.
As was said, above, make sure you post some shirtless pictures so we can give you a good body fat estimate.
 
If you are gonna compete in that competition, we got to get your body fat into the single digits.

That won't be easy but it's definitely doable.
 
Powered by @Raptor Labs 😉

Back for a very solid arm session today, felt great and even hit some very light rear delt work and feels decent but didn’t want to push it too much.

21 Dec 2024

Single arm dumbbell curl
6 x 15
8 x 7
10 x 19 (15-20 rep range) higher reps than last sesh.
8 x 13 (12-15 rep range)

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 17 (15-20 rep range) lower weight but hit rep range

Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 10 (10-12 rep range) lower weight but hit rep range

Long d handle tricep extension
5 x 10
12.5 x 12 (10-12 rep range) will increase weight next week
7.5 x 12 (12-15 rep range)

Single arm preacher machine curl
10 x 7
20 x 13 (10-12 rep range) will increase weight next week
12.5 x 13 (12-15 rep range)

Bent over dumbbell rear delt flies
4 x 15 (10-12 rep range) lighter weight than usual as I’ve had an impinged shoulder
4 x 15 (15-20 rep range)

Currently doing an hour LISS and rest day tomorrow so will do another hour LISS.

Back on Monday!
 
Wootoom said:
If you are gonna compete in that competition, we got to get your body fat into the single digits.

That won't be easy but it's definitely doable.
Click to expand...
Not competing till September and doing everything the coach says.
BodyMonster34 said:
Bro, first question, how much red meat you eating?

Beef, very important.
Click to expand...
I eat 1 serve of red meat every day.
Pigsy said:
Followed your last log keen for this one
Click to expand...
Thank you brother, appreciate you 🙏
 
JackedPingu said:
Hey everyone!

Starting a new log as an exciting development I’ve been fortunate enough to become a Raptor labs athlete and will be running their gear; a massive thank you to the team for bringing me onboard and supporting me towards my goals.

End goal is to compete in IFBB classic true novice & novice season C 2025.

We are just finishing up the cut phase and will be going into a reverse and a lovely push/growth phase after bloods in early January.

Currently on: 150mg test e weekly & 400mg primo e split into M/W/F pins.

600mg daily L-carnitine pre-workout and 80mcg clen.

Currently sitting around 90kg fasted at 5’9

Here are some pictures from the last few months & I will be back tonight to post my leg session.

View attachment 66176View attachment 66177View attachment 66178View attachment 66179View attachment 66180View attachment 66181View attachment 66182

Much love from Australia.
Click to expand...
@JackedPingu looking good bro!
 
Work on diet
 
chest tonight! @Raptor Labs

First upper session in a week since the shoulder impingement - didn’t do my cable lateral raises as I didn’t want to push my luck

23 Dec 2024

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 9 (10-12 rep range)
80 x 12 (12-15 rep range)

Incline smith press (had to do this after flat press)
20 x 10
30 x 5
50 x 8 (10-12 rep range) extra fatigued
40 x 10 (10-14 rep range)

Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range) Had to do before incline
47 x 12 (12-15 rep range) higher weight than last session

Long d handle tricep extension
2.5 x 7
5 x 2
10 x 13 (12-15 rep range) higher weight
5 x 15 (12-15 rep range) will increase weight

Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)

Seated Calf Raises
65 x 10
85 x 7
125 x 3
165 x 17 (15-20 rep range) higher weight
125 x 8 (rest 20 seconds and go until failure)

Will be hitting back late tomorrow.
 
Also forgot to add to my original post that I have a coach and I’m following a very strict meal plan for those that are commenting on diet.

Naturally as this week is Christmas I will have a high day but will be eating on plan as much as possible whilst with family.

These calories will be starting to slowly increase in January.

IMG_8811.webpIMG_8812.webp
 
JackedPingu said:
chest tonight! @Raptor Labs

First upper session in a week since the shoulder impingement - didn’t do my cable lateral raises as I didn’t want to push my luck

23 Dec 2024

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 9 (10-12 rep range)
80 x 12 (12-15 rep range)

Incline smith press (had to do this after flat press)
20 x 10
30 x 5
50 x 8 (10-12 rep range) extra fatigued
40 x 10 (10-14 rep range)

Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range) Had to do before incline
47 x 12 (12-15 rep range) higher weight than last session

Long d handle tricep extension
2.5 x 7
5 x 2
10 x 13 (12-15 rep range) higher weight
5 x 15 (12-15 rep range) will increase weight

Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)

Seated Calf Raises
65 x 10
85 x 7
125 x 3
165 x 17 (15-20 rep range) higher weight
125 x 8 (rest 20 seconds and go until failure)

Will be hitting back late tomorrow.
Click to expand...

JackedPingu said:
Also forgot to add to my original post that I have a coach and I’m following a very strict meal plan for those that are commenting on diet.

Naturally as this week is Christmas I will have a high day but will be eating on plan as much as possible whilst with family.

These calories will be starting to slowly increase in January.

View attachment 66532View attachment 66533
Click to expand...
@JackedPingu protein needs to go up talk to your coach to get it higher :D

but training i like the volume lets push up a bit
 
Merry Christmas Eve.

Back and biceps today @Raptor Labs

24 Dec 2024

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 14 (12-15 rep range)
13 x 12 (12-15 rep range)

Dual d handle cable row - changed from single arm / adjusting to weight change
18 x 10
33 x 5
47 x 12 (10-12 rep range) Up weight next week

Hammer strength plate loaded pulldown
30 x 10
50 x 11 (10-12 rep range)
40 x 11 (12-15 rep range)

Single arm dumbbell preacher curl
5 x 7
7 x 3
8 x 16 (12-15 rep range)
7 x 11 (12-15 rep range)

Cable pullovers - new addition, working out form etc
7.5 x 10
12.5 x 7
15 x 12 (12-15 rep range)

Dual d handle small stack bicep curl
6.25 x 15 (12-15 rep range)
6.25 x 13 (12-15 rep range) unsure how I was so much stronger with this, will try again next week but was abnormally higher than usual for both sets and weight for the second set.

rest day tomorrow and it’s Christmas so I hope everyone has a great day! Back on Thursday.
 
Have enjoyed watching your progress from your last log bro, hell of a journey so far and exciting one ahead. Others definitely get motivated and aspired from these transformations more then what they may share but I can assure you they do, myself included. Keep up the grind and solid work bro!
 
I’m loving this brother, keep it up

I’ll just say, you’re doing well being on 1800cal🥴 I’d probably eat my phone
 
Trained earlier today, chest @Raptor Labs

26 Dec 2024

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 14 (12-15 rep range) higher reps than last time
16.25 x 12 (10-12 rep range)) increase weight next time
13.75 x 12 (10-12 rep range) increase weight next time

Flat cable press (weight per side) (new addition sorting out weight etc)
6.25 x 10
13.75 x 10 (8-10 rep range) will increase next time
11.25 x 12 (10-12 rep range) will increase

The above gave a super nice pec pump

Pec deck (gym didn’t have so I did dumbbell flies)
20kg total 10 reps
25kg total 10 reps
30kg total 10 reps
25kg total 8 reps

Long d handle tricep extension
5 x 5
12.5 x 15 (12-15 rep range) increase weight next time
10 x 12 (10-12 rep range) increase weight next time
7.5 x 11 (12-15 rep range)

Dumbbell Lateral Raises
4 x 10
8 x 5
10 x 13 (15-20 rep range)
8 x 5 (rest 20 seconds and go till failure)

IMG_8904.webpIMG_8898.webp
 
JackedPingu said:
Trained earlier today, chest @Raptor Labs

26 Dec 2024

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 14 (12-15 rep range) higher reps than last time
16.25 x 12 (10-12 rep range)) increase weight next time
13.75 x 12 (10-12 rep range) increase weight next time

Flat cable press (weight per side) (new addition sorting out weight etc)
6.25 x 10
13.75 x 10 (8-10 rep range) will increase next time
11.25 x 12 (10-12 rep range) will increase

The above gave a super nice pec pump

Pec deck (gym didn’t have so I did dumbbell flies)
20kg total 10 reps
25kg total 10 reps
30kg total 10 reps
25kg total 8 reps

Long d handle tricep extension
5 x 5
12.5 x 15 (12-15 rep range) increase weight next time
10 x 12 (10-12 rep range) increase weight next time
7.5 x 11 (12-15 rep range)

Dumbbell Lateral Raises
4 x 10
8 x 5
10 x 13 (15-20 rep range)
8 x 5 (rest 20 seconds and go till failure)

View attachment 66813View attachment 66814
Click to expand...
very wide shoulders and arms @JackedPingu
you look really good, flat press chest is really pumped
 
Definitely like the 8 or 10 repetitions.
That keeps things more flexible.
 
dumbbell lateral raises are on fire!

i like how you went to failure on your last set!
 
Excellent job, man. I agree with the guys above you look nice and athletic perfect physique.
 
Keep the grind going. It's okay to take some time off for the holidays.

Just make sure you don't take too much time off.
 
jacked you are looking jacked!
Keep up the good work, man. Looking forward to seeing you ahead of New Year's.
 
Don't forget to get some food pictures up.

We don't want to just see the macros.
 
Nice job, man. Make sure you keep your cardio and maybe do 15 minutes of time as an issue.
 
JackedPingu said:
Trained earlier today, chest @Raptor Labs

26 Dec 2024

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 14 (12-15 rep range) higher reps than last time
16.25 x 12 (10-12 rep range)) increase weight next time
13.75 x 12 (10-12 rep range) increase weight next time

Flat cable press (weight per side) (new addition sorting out weight etc)
6.25 x 10
13.75 x 10 (8-10 rep range) will increase next time
11.25 x 12 (10-12 rep range) will increase

The above gave a super nice pec pump

Pec deck (gym didn’t have so I did dumbbell flies)
20kg total 10 reps
25kg total 10 reps
30kg total 10 reps
25kg total 8 reps

Long d handle tricep extension
5 x 5
12.5 x 15 (12-15 rep range) increase weight next time
10 x 12 (10-12 rep range) increase weight next time
7.5 x 11 (12-15 rep range)

Dumbbell Lateral Raises
4 x 10
8 x 5
10 x 13 (15-20 rep range)
8 x 5 (rest 20 seconds and go till failure)

View attachment 66813View attachment 66814
Click to expand...
@JackedPingu awesome work bro!
 
Back for arms and some rear delts, still nursing my shoulder as it’s not 100%

@Raptor Labs

28 Dec 2024

Single arm leaning dumbbell curl (has always been leaning but neglected to include info)
6 x 15
8 x 7
12 x 15 (15-20 rep range) higher weight than last week
8 x 15 (12-15 rep range) will increase weight next week

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 18 (15-20 rep range)

Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 11 (10-12 rep range)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range) higher weight than last week
7.5 x 13 (12-15 rep range)

Single arm preacher machine curl
10 x 7
25 x 10 (10-12 rep range) higher weight than last week
12.5 x 13 (12-15 rep range) same reps as last week with prior set being higher.

Bent over dumbbell rear delt flies
4 x 15
4 x 15

Did the above with lower weight than usual just to ease my shoulders into some delt work.

Back tomorrow for legs rather than a rest day.
 
JackedPingu said:
Back for arms and some rear delts, still nursing my shoulder as it’s not 100%

@Raptor Labs

28 Dec 2024

Single arm leaning dumbbell curl (has always been leaning but neglected to include info)
6 x 15
8 x 7
12 x 15 (15-20 rep range) higher weight than last week
8 x 15 (12-15 rep range) will increase weight next week

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 18 (15-20 rep range)

Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 11 (10-12 rep range)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range) higher weight than last week
7.5 x 13 (12-15 rep range)

Single arm preacher machine curl
10 x 7
25 x 10 (10-12 rep range) higher weight than last week
12.5 x 13 (12-15 rep range) same reps as last week with prior set being higher.

Bent over dumbbell rear delt flies
4 x 15
4 x 15

Did the above with lower weight than usual just to ease my shoulders into some delt work.

Back tomorrow for legs rather than a rest day.
Click to expand...
@JackedPingu lower weights are fine if you feel better on them especially you're doing more pumps :D
 
Happy Sunday, no rest day today I hit legs instead. @Raptor Labs

29 Dec 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
165 x 18 (15-20 rep range) higher weight than last week
125 x 12 (12-15 rep range)

High decline bench crunches
0 x 7
10 x 16 (15-20 rep range)
0 x 12 (12-15 rep range)

Plank
1 min 10 sec (still increasing week on week)

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
61 x 12 (12-15 rep range)

Banded Leg Extensions
26 x 10
40 x 7
47 x 15 (15-20 rep range)
40 x 10 (10-12 rep range)

Leg Press
130 x 10
210 x 7
250 x 3
310 x 11 (10-12 rep range) higher weight than last week
250 x 12 (10-12 rep range) will increase weight next week

RDL
60 x 10
80 x 7
110 x 12 (12-15 rep range) higher weight than last week

some sad news for this week of training starting Monday. My coach has decide we’re doing a week of lower calories and LISS increased to 45 mins post workout minus leg day to then take us into the reverse pending how my body responds this week.

You will see slight programming changes this week to mitigate fatigue etc with the lower calories.

IMG_8998.webpIMG_8997.webp
 
JackedPingu said:
Trained earlier today, chest @Raptor Labs

26 Dec 2024

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 14 (12-15 rep range) higher reps than last time
16.25 x 12 (10-12 rep range)) increase weight next time
13.75 x 12 (10-12 rep range) increase weight next time

Flat cable press (weight per side) (new addition sorting out weight etc)
6.25 x 10
13.75 x 10 (8-10 rep range) will increase next time
11.25 x 12 (10-12 rep range) will increase

The above gave a super nice pec pump

Pec deck (gym didn’t have so I did dumbbell flies)
20kg total 10 reps
25kg total 10 reps
30kg total 10 reps
25kg total 8 reps

Long d handle tricep extension
5 x 5
12.5 x 15 (12-15 rep range) increase weight next time
10 x 12 (10-12 rep range) increase weight next time
7.5 x 11 (12-15 rep range)

Dumbbell Lateral Raises
4 x 10
8 x 5
10 x 13 (15-20 rep range)
8 x 5 (rest 20 seconds and go till failure)

View attachment 66813View attachment 66814
Click to expand...
Nice work
 
JackedPingu said:
Happy Sunday, no rest day today I hit legs instead. @Raptor Labs

29 Dec 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
165 x 18 (15-20 rep range) higher weight than last week
125 x 12 (12-15 rep range)

High decline bench crunches
0 x 7
10 x 16 (15-20 rep range)
0 x 12 (12-15 rep range)

Plank
1 min 10 sec (still increasing week on week)

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
61 x 12 (12-15 rep range)

Banded Leg Extensions
26 x 10
40 x 7
47 x 15 (15-20 rep range)
40 x 10 (10-12 rep range)

Leg Press
130 x 10
210 x 7
250 x 3
310 x 11 (10-12 rep range) higher weight than last week
250 x 12 (10-12 rep range) will increase weight next week

RDL
60 x 10
80 x 7
110 x 12 (12-15 rep range) higher weight than last week

some sad news for this week of training starting Monday. My coach has decide we’re doing a week of lower calories and LISS increased to 45 mins post workout minus leg day to then take us into the reverse pending how my body responds this week.

You will see slight programming changes this week to mitigate fatigue etc with the lower calories.

View attachment 67152View attachment 67153
Click to expand...
no rest and leg day is the way bro
protein can boost by 50 imo
 
Trained early today as I have a few days off of work.

Cheat and tris @Raptor Labs

30 Dec 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 15 (15-20 rep range)
5 x 14 (12-15 rep range) these so far haven’t hurt my shoulder

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
100 x 10 (10-12 rep range) dropped weight to focus on quality of rep and ensure rep range is being hit
80 x 12 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 11 (10-12 rep range) bigger focus on form and 3 more reps than last time.
40 x 10 (10-14 rep range)

Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range)
47 x 13 (12-15 rep range)

Long d handle tricep extension
2.5 x 7
5 x 2
10 x 12 (12-15 rep range)
5 x 14 (12-15 rep range)

Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)

Calf raises moved to tomorrow as a once off.

Have a good one :)
 
JackedPingu said:
Trained early today as I have a few days off of work.

Cheat and tris @Raptor Labs

30 Dec 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 15 (15-20 rep range)
5 x 14 (12-15 rep range) these so far haven’t hurt my shoulder

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
100 x 10 (10-12 rep range) dropped weight to focus on quality of rep and ensure rep range is being hit
80 x 12 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 11 (10-12 rep range) bigger focus on form and 3 more reps than last time.
40 x 10 (10-14 rep range)

Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range)
47 x 13 (12-15 rep range)

Long d handle tricep extension
2.5 x 7
5 x 2
10 x 12 (12-15 rep range)
5 x 14 (12-15 rep range)

Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)

Calf raises moved to tomorrow as a once off.

Have a good one :)
Click to expand...
incline smith is a good one bro and try to really push it in the 15 range for the pumps :)
 
Last session for the year done and dusted, here’s to 2025 @Raptor Labs

31 Dec 2024

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 14 (12-15 rep range)
13 x 12 (12-15 rep range)

Dual d handle cable row
18 x 10
33 x 5
57 x 12 (10-12 rep range) higher weight than last week & up again next week

Hammer strength plate loaded pulldown
30 x 10
50 x 9 (10-12 rep range)
30 x 13 (12-15 rep range)

Single arm dumbbell preacher curl
4 x 7
6 x 3
10 x 15 (12-15 rep range) higher weight than last week and up again next week
8 x 12 (12-15 rep range)

Cable pullovers
7.5 x 10
12.5 x 7
15 x 12 (12-15 rep range)

Dual d handle small stack bicep curl
8.75 x 13 (12-15 rep range) higher weight than last week
6.25 x 10 (12-15 rep range) May need to drop, will see how it goes next week

Small stack rear delt flies
3.75 x 10

Only did a small amount on rear delt as my shoulder felt off doing it.

I hope everyone has a great 2025!
 
JackedPingu said:
Trained early today as I have a few days off of work.

Cheat and tris @Raptor Labs

30 Dec 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 15 (15-20 rep range)
5 x 14 (12-15 rep range) these so far haven’t hurt my shoulder

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
100 x 10 (10-12 rep range) dropped weight to focus on quality of rep and ensure rep range is being hit
80 x 12 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 11 (10-12 rep range) bigger focus on form and 3 more reps than last time.
40 x 10 (10-14 rep range)

Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range)
47 x 13 (12-15 rep range)

Long d handle tricep extension
2.5 x 7
5 x 2
10 x 12 (12-15 rep range)
5 x 14 (12-15 rep range)

Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)

Calf raises moved to tomorrow as a once off.

Have a good one :)
Click to expand...
Early is always my preference (been that way for years)
 
, that's great. That you have a few days off from work.
What else are you playing on doing during those days off?
 
Very glad to see you putting in some good workouts.

Your repetition range, looks fantastic.
 
A good to see that Raptor Labs is taking care of you.

I like to see good sources. Take care of the guys on here.
 
Keep up the good work, man. Great workout to finish out the year.
 
Are you doing any stretching to finish out these workouts?

And how much are you doing?
 
JackedPingu said:
Trained early today as I have a few days off of work.

Cheat and tris @Raptor Labs

30 Dec 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 15 (15-20 rep range)
5 x 14 (12-15 rep range) these so far haven’t hurt my shoulder

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
100 x 10 (10-12 rep range) dropped weight to focus on quality of rep and ensure rep range is being hit
80 x 12 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 11 (10-12 rep range) bigger focus on form and 3 more reps than last time.
40 x 10 (10-14 rep range)

Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range)
47 x 13 (12-15 rep range)

Long d handle tricep extension
2.5 x 7
5 x 2
10 x 12 (12-15 rep range)
5 x 14 (12-15 rep range)

Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)

Calf raises moved to tomorrow as a once off.

Have a good one :)
Click to expand...
@JackedPingu awesome work right here!
 
Thanks for the encouragement all, appreciate it.

Care package from @Raptor Labs - rolling in HGH starting at 2iu and will go up once the coach is happy with the implementation
IMG_9075.webp

BPC and TB in as well! Thank you to raptor for the support and believing in me.

Chest and tris again tonight.

2 Jan 2025

Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 15 (15-20 rep range)
4.37 x 12 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
19.3 x 10 (12-15 rep range) these cables were different to the gym I trained in last week and significantly heavier. Will go back down to 18.75 next week.
16.25 x 12 (10-12 rep range)
13.75 x 13 (10-12 rep range) will increase both of these

Flat bench cable press
6.25 x 10
16.25 x 9 (8-10 rep range) higher weight than last week
11.25 x 12 (10-12 rep range)

Pec deck
33 x 7
47 x 3
54 x 12 Failed 63.5 (chest extra fatigued from cables tonight, dropped to 54 after only getting 6 reps on 63.5kg 12-15 rep range usually)
33 x 13 (12-15 rep range)

Long d handle tricep extension
5 x 5
15 x 12 (12-15 rep range) higher weight than last week
10 x 12 (10-12 rep range) will increase next week
7.5 x 13 (12-15 rep range)

Dumbbell Lateral Raises
4 x 10
8 x 5
10 x 13 (12-15 rep range)
8 x 6 (rest 20 seconds and go till failure)

Thank you for joining me once again, back for legs tomorrow
 
JackedPingu said:
Thanks for the encouragement all, appreciate it.

Care package from @Raptor Labs - rolling in HGH starting at 2iu and will go up once the coach is happy with the implementation
View attachment 67628

BPC and TB in as well! Thank you to raptor for the support and believing in me.

Chest and tris again tonight.

2 Jan 2025

Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 15 (15-20 rep range)
4.37 x 12 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
19.3 x 10 (12-15 rep range) these cables were different to the gym I trained in last week and significantly heavier. Will go back down to 18.75 next week.
16.25 x 12 (10-12 rep range)
13.75 x 13 (10-12 rep range) will increase both of these

Flat bench cable press
6.25 x 10
16.25 x 9 (8-10 rep range) higher weight than last week
11.25 x 12 (10-12 rep range)

Pec deck
33 x 7
47 x 3
54 x 12 Failed 63.5 (chest extra fatigued from cables tonight, dropped to 54 after only getting 6 reps on 63.5kg 12-15 rep range usually)
33 x 13 (12-15 rep range)

Long d handle tricep extension
5 x 5
15 x 12 (12-15 rep range) higher weight than last week
10 x 12 (10-12 rep range) will increase next week
7.5 x 13 (12-15 rep range)

Dumbbell Lateral Raises
4 x 10
8 x 5
10 x 13 (12-15 rep range)
8 x 6 (rest 20 seconds and go till failure)

Thank you for joining me once again, back for legs tomorrow
Click to expand...
big volume bro ;) time up and getting the chest going
 
Great job
 
Legs tonight minus RDLs this week due to the lower calories and wanting to avoid being over fatigued.

Powered by @Raptor Labs

3 Jan 2025

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
175 x 17 (15-20 rep range) higher weight than last week
125 x 13 (12-15 rep range)

High decline bench crunches
0 x 7
10 x 16 (15-20 rep range)
0 x 12 (12-15 rep range)

Plank
1 min 20 sec (week on week increases still)

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
61 x 12 (12-15 rep range)

Banded Leg Extensions
26 x 10
40 x 7
47 x 15 (15-20 rep range)
40 x 10 (10-12 rep range)

Leg Press
130 x 10
210 x 7
250 x 3
320 x 10 (10-12 rep range) higher weight than last week
290 x 10 (10-12 rep range) higher weight than last week

RDL
x
x
x

Back for arms tomorrow :)
 
JackedPingu said:
Legs tonight minus RDLs this week due to the lower calories and wanting to avoid being over fatigued.

Powered by @Raptor Labs

3 Jan 2025

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
175 x 17 (15-20 rep range) higher weight than last week
125 x 13 (12-15 rep range)

High decline bench crunches
0 x 7
10 x 16 (15-20 rep range)
0 x 12 (12-15 rep range)

Plank
1 min 20 sec (week on week increases still)

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
61 x 12 (12-15 rep range)

Banded Leg Extensions
26 x 10
40 x 7
47 x 15 (15-20 rep range)
40 x 10 (10-12 rep range)

Leg Press
130 x 10
210 x 7
250 x 3
320 x 10 (10-12 rep range) higher weight than last week
290 x 10 (10-12 rep range) higher weight than last week

RDL
x
x
x

Back for arms tomorrow :)
Click to expand...
Leg press is your best I think, you can get even higher. :D
 
Back for arms and rear delts @Raptor Labs

4 Jan 2025

Single arm dumbbell curl
6 x 15
8 x 7
12 x 15 (15-20 rep range)
10 x 11 (12-15 rep range) higher weight than last week

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 18 (15-20 rep range)

Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 11 (10-12 rep range)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range)
7.5 x 15 (12-15 rep range) increase weight next week

Single arm preacher machine curl
10 x 7
25 x 12 (10-12 rep range) increase weight next week
12.5 x 13 (12-15 rep range) happy with same reps as last week with the extra reps in the above set.

Small stack rear delt flies
1.25 x 15
6.25 x 15 (15-20 rep range)
5 x 12 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 10 (10-12 rep range)
4 x 16 (15-20 rep range)

thanks for joining me. Rest day tomorrow so back on Monday for chest!

Much love.
 
JackedPingu said:
Back for arms and rear delts @Raptor Labs

4 Jan 2025

Single arm dumbbell curl
6 x 15
8 x 7
12 x 15 (15-20 rep range)
10 x 11 (12-15 rep range) higher weight than last week

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 18 (15-20 rep range)

Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 11 (10-12 rep range)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range)
7.5 x 15 (12-15 rep range) increase weight next week

Single arm preacher machine curl
10 x 7
25 x 12 (10-12 rep range) increase weight next week
12.5 x 13 (12-15 rep range) happy with same reps as last week with the extra reps in the above set.

Small stack rear delt flies
1.25 x 15
6.25 x 15 (15-20 rep range)
5 x 12 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 10 (10-12 rep range)
4 x 16 (15-20 rep range)

thanks for joining me. Rest day tomorrow so back on Monday for chest!

Much love.
Click to expand...
@JackedPingu Great updates so far....good job.........
 
JackedPingu said:
Back for arms and rear delts @Raptor Labs

4 Jan 2025

Single arm dumbbell curl
6 x 15
8 x 7
12 x 15 (15-20 rep range)
10 x 11 (12-15 rep range) higher weight than last week

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 18 (15-20 rep range)

Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 11 (10-12 rep range)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range)
7.5 x 15 (12-15 rep range) increase weight next week

Single arm preacher machine curl
10 x 7
25 x 12 (10-12 rep range) increase weight next week
12.5 x 13 (12-15 rep range) happy with same reps as last week with the extra reps in the above set.

Small stack rear delt flies
1.25 x 15
6.25 x 15 (15-20 rep range)
5 x 12 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 10 (10-12 rep range)
4 x 16 (15-20 rep range)

thanks for joining me. Rest day tomorrow so back on Monday for chest!

Much love.
Click to expand...
powerful training @JackedPingu I like your arms days big and pumped.
 
JackedPingu said:
Had to take an extra rest day today, hopefully back tomorrow.

another week of low calories, HGH staying at 2iu of a morning for now, clen still at 80mcg but L carnitine up to 900mg pre workout.

We’re getting very lean and almost ready to push, my bloods were done today.
Click to expand...
get back soon bro
 
I’ve had a cold and took another rest day today however will be back in the gym on Thursday.

Bloods came back today, mostly good however my ALT is elevated & E2 slightly too low.

Clen out for now, primo down to 320mg a week and test up to 200mg per week.

Have ordered some supplements to allow my liver to recover before we start pushing.

See you all Thursday.
 
JackedPingu said:
I’ve had a cold and took another rest day today however will be back in the gym on Thursday.

Bloods came back today, mostly good however my ALT is elevated & E2 slightly too low.

Clen out for now, primo down to 320mg a week and test up to 200mg per week.

Have ordered some supplements to allow my liver to recover before we start pushing.

See you all Thursday.
Click to expand...
@JackedPingu I also agree with @RoidRage69 I would do more test than primo bro, primo can crush e2
@AE1079 please check
RoidRage69 said:
You should be as close to a 1:1 test primo ratio as possible imo.
Click to expand...
 
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