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Approved Log Chapter 3 - Time to get serious - Testosterone Masteron HGH Retatrutide Cycle Log

Allupfromhere said:
Legs - Sunday

Powered by @ODINLABS
Health by @ZenithHealth

Abductor
2x8-10 1x15-18
Tempo 3-2-1-2
145kg x10
145kg x10
105kg x15

Leg extension
2x8-10 1x15-18DS
Tempo 3-2-1-2
90kg x10
90kg x8
60kg x15 - Dropset
40kg x9##

Hack squat
2x8-10 1x12-15
140kg x8
140kg x9
80kg x16

Seated hamstring curl
2x8-10 1x12-15RP
Tempo 3-2-1-2
75kg x12
80kg x9
55kg x16 - 20sec rest
55kg x14

Incline leg press
2x8-10
300kg x10
300kg x9


Barbell RDL
2x8-10 1x8-10DS
10
110kg x10
110kg x8
90kg x9
50kg x9

Standing calf raises
2x10-12 1x15-18DS
175kg x13
175kg x12
145kg x15
115kg x11
85kg x6####

Fuck today was one of those days.. where you dont wanna leave, no distractions, no other place to be, and no one waiting on you. Just me, my mind and the weights. Was a bit more volume then usual but i was well fed from the morning and carbed up. Everything felt good, jist wanted to murder each exercise in one way or another lol. Some increase in weights and cleaned up the form and depth on others, progression either way.

Been studying today for a new high risk licence for work but still managed to prep food in the backround. Going to run it exactly the same again for this week and compare to see where my body is at. Will judge if i hold the line for another week or if i need to reduce or increase slightly.
Hope everyone enjoyed their weekend 👊
Click to expand...

I heard @CypherOCE say he’s a better rigger than you!? This smells like a competition is coming 👀👀

That little guy could sling a load even if he tried!
 
Allupfromhere said:
Legs - Sunday

Powered by @ODINLABS
Health by @ZenithHealth

Abductor
2x8-10 1x15-18
Tempo 3-2-1-2
145kg x10
145kg x10
105kg x15

Leg extension
2x8-10 1x15-18DS
Tempo 3-2-1-2
90kg x10
90kg x8
60kg x15 - Dropset
40kg x9##

Hack squat
2x8-10 1x12-15
140kg x8
140kg x9
80kg x16

Seated hamstring curl
2x8-10 1x12-15RP
Tempo 3-2-1-2
75kg x12
80kg x9
55kg x16 - 20sec rest
55kg x14

Incline leg press
2x8-10
300kg x10
300kg x9


Barbell RDL
2x8-10 1x8-10DS
10
110kg x10
110kg x8
90kg x9
50kg x9

Standing calf raises
2x10-12 1x15-18DS
175kg x13
175kg x12
145kg x15
115kg x11
85kg x6####

Fuck today was one of those days.. where you dont wanna leave, no distractions, no other place to be, and no one waiting on you. Just me, my mind and the weights. Was a bit more volume then usual but i was well fed from the morning and carbed up. Everything felt good, jist wanted to murder each exercise in one way or another lol. Some increase in weights and cleaned up the form and depth on others, progression either way.

Been studying today for a new high risk licence for work but still managed to prep food in the backround. Going to run it exactly the same again for this week and compare to see where my body is at. Will judge if i hold the line for another week or if i need to reduce or increase slightly.
Hope everyone enjoyed their weekend 👊
Click to expand...
Sounds like an amazing day - I wish I had more like that 💪
 
Allupfromhere said:
Legs - Sunday

Powered by @ODINLABS
Health by @ZenithHealth

Abductor
2x8-10 1x15-18
Tempo 3-2-1-2
145kg x10
145kg x10
105kg x15

Leg extension
2x8-10 1x15-18DS
Tempo 3-2-1-2
90kg x10
90kg x8
60kg x15 - Dropset
40kg x9##

Hack squat
2x8-10 1x12-15
140kg x8
140kg x9
80kg x16

Seated hamstring curl
2x8-10 1x12-15RP
Tempo 3-2-1-2
75kg x12
80kg x9
55kg x16 - 20sec rest
55kg x14

Incline leg press
2x8-10
300kg x10
300kg x9


Barbell RDL
2x8-10 1x8-10DS
10
110kg x10
110kg x8
90kg x9
50kg x9

Standing calf raises
2x10-12 1x15-18DS
175kg x13
175kg x12
145kg x15
115kg x11
85kg x6####

Fuck today was one of those days.. where you dont wanna leave, no distractions, no other place to be, and no one waiting on you. Just me, my mind and the weights. Was a bit more volume then usual but i was well fed from the morning and carbed up. Everything felt good, jist wanted to murder each exercise in one way or another lol. Some increase in weights and cleaned up the form and depth on others, progression either way.

Been studying today for a new high risk licence for work but still managed to prep food in the backround. Going to run it exactly the same again for this week and compare to see where my body is at. Will judge if i hold the line for another week or if i need to reduce or increase slightly.
Hope everyone enjoyed their weekend 👊
Click to expand...
Wow moving some weight bro , this cycle is suiting you.
 
OdinLabsRep said:
I heard @CypherOCE say he’s a better rigger than you!? This smells like a competition is coming 👀👀

That little guy could sling a load even if he tried!
Click to expand...
@CypherOCE only bosses the riggers around these days he at the top of the food chain now haha
 
Freki said:
Wow moving some weight bro , this cycle is suiting you.
Click to expand...
Thanks brother, lovvving this cycle so far!! Fuck if everything keeps moving in the same direction and the current sides is all i have to deal with on tren, then i have def found my new favourite lol 😆 😅
 
Couple of pics from the kitchen 😁
20250706_131741.webp
20250706_141549.webp
 
Allupfromhere said:
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.
Click to expand...
, that's great news that your strength is building up fast. But don't do it too quickly. You can end up with injuries that way.@Allupfromhere
 
Allupfromhere said:
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.
Click to expand...
@Allupfromhere this is looking sweet! some nice training on the ez bar preacher curls and skull crushers
 
Allupfromhere said:
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.
Click to expand...
@Allupfromhere ez bar preacher curls are on point. the skull crusher and seated incline hammer curls are on point. tricep rope extension is also A+
 
Allupfromhere said:
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.
Click to expand...
bros seated incline hammer curls. triceps rope extension looking good too. skull crusher and close grip bench superset is solid @Allupfromhere
 
Allupfromhere said:
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.
Click to expand...
@Allupfromhere awesome arm day right here!
 
Allupfromhere said:
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.
Click to expand...
@Allupfromhere man you def are getting strong. Keep pushing brother.
 
Chest - Tuesday

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
82kg x10
82kg x12
61kg x16#

Hammer strength bench press
2x8-10
120kg x8
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x7#

Incline smith machine bench
2x8-10
90kg x7
90kg x6#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x8#
45kg x8/x8#

Held the line on most exercises but have been progressing well in previous weeks.
Machine fly had a solid increase but may have burnt out some fuel for the following exercises lol. Hydration wasnt the best throughout the day and i always notice the difference.
Tighten a few things up tomorrow, hydration and carb timing and gey back in there for a solid back session.
 
Allupfromhere said:
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15DS
83kg x12
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x7##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
20kg x9
20kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
37.5kg x13
37.5kg x12
25kg x15 - 20 sec rest
25kg x13

Strength is building fast now, not gonna push myself in a silly way but not going to hold myself back from progress either.
Food has been tight all week, not a single foot in the wrong direction. Having everything prepped guarantees this for me. If the food doesnt fit my goals then it isnt and option.
Click to expand...
Great workout
 
Allupfromhere said:
Chest - Tuesday

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Machine chest fly
2x8-10 1x12-15
82kg x10
82kg x12
61kg x16#

Hammer strength bench press
2x8-10
120kg x8
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x7#

Incline smith machine bench
2x8-10
90kg x7
90kg x6#

Decline plate load press
2x8-10
110kg x10
110kg x8#

Skull crusher/close grip bench superset
2x8-10
45kg x10/x8#
45kg x8/x8#

Held the line on most exercises but have been progressing well in previous weeks.
Machine fly had a solid increase but may have burnt out some fuel for the following exercises lol. Hydration wasnt the best throughout the day and i always notice the difference.
Tighten a few things up tomorrow, hydration and carb timing and gey back in there for a solid back session.
Click to expand...
@Allupfromhere tightening up well, hows your water intake?
 
Allupfromhere said:
Normally around 4 litres daily but only got just over 2 yesterday bro unfortunately. Making a specific effort to increase today though
Click to expand...
Always try to keep it at 4, and you have your electrolytes right?
 
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
Cable shrugs pretty good but you're saying weights 12kg or how much?
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
@Allupfromhere this is some damn good training and volume. nice heart and hustle on it. good amount of pushing
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
Good back workout
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
@Allupfromhere great job on the chest training. nice finish on the shrugs. looking really good on those reps
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
@Allupfromhere bro hitting the training hardcore. i like it. you showing that you are a real man
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
@Allupfromhere nice job on this one. the cable shrugs are something that work well for big shoulders/traps. and i like the hammer training
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
@Allupfromhere this is looking great! the lat pulldowns and wide mag grip are on point. i love the cable shrugs as well !
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
bros lat pulldown wide mag grip. hammer strength chest supported rows. @Allupfromhere cable shrugs are also looking good!
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
@Allupfromhere nice training session. You’re putting some good work in.
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
@Allupfromhere solid back day right here homie!
 
Friday - shoulders

Powered by @ODINLABS
Health by @ZenithHealth

Reverse peck deck fly
3x8-10
75kg x10
75kg x9
75kg x9#

Rope face pulls
3x8-10
35kg x12
38.5kg x10#
38.5kg x##

Hammer strength shoulder press
2x8-10 1x12-15
100kg x8
100kg x8
80kg x13##

Seated dumbbell side lateral raises
2x8-10 1x15-18RP
(Weights each side)
12.5kg x12
12.5kg x11
7.5kg x15 - 20 sec rest
7.5kg x13##

Cable shrugs
3x8-10
(Weights each side)
52kg x16
52kg x15
52kg x14##

Everything moving well, have some melatonin and gabba on the way to assist the broken sleep which i think is from the tren. Got full blood panel on monday morning to see where everything is at and adjust if needed. Also kicking the reta off again on monday moreso for the added health benefits then the fat loss side of things. Shoutout to the bro @ZenithHealth for the package 📦
 

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Allupfromhere said:
Friday - shoulders

Powered by @ODINLABS
Health by @ZenithHealth

Reverse peck deck fly
3x8-10
75kg x10
75kg x9
75kg x9#

Rope face pulls
3x8-10
35kg x12
38.5kg x10#
38.5kg x##

Hammer strength shoulder press
2x8-10 1x12-15
100kg x8
100kg x8
80kg x13##

Seated dumbbell side lateral raises
2x8-10 1x15-18RP
(Weights each side)
12.5kg x12
12.5kg x11
7.5kg x15 - 20 sec rest
7.5kg x13##

Cable shrugs
3x8-10
(Weights each side)
52kg x16
52kg x15
52kg x14##

Everything moving well, have some melatonin and gabba on the way to assist the broken sleep which i think is from the tren. Got full blood panel on monday morning to see where everything is at and adjust if needed. Also kicking the reta off again on monday moreso for the added health benefits then the fat loss side of things. Shoutout to the bro @ZenithHealth for the package 📦
Click to expand...
Enjoy the Reta brother! 💪

Hows the Tren treating you mental wise besides sleep?
 
ZenithHealth said:
Enjoy the Reta brother! 💪

Hows the Tren treating you mental wise besides sleep?
Click to expand...
That was something i was a little concerned about in the beginning but i have been really good so far 🤞
Im more then aware when something shot me that shouldnt so im not too reactive but the aggression when im in the gym is different. I just feel i want to crush every fucking bar i grab, the hunger for adding plates is like it cant be satisfied but i keep reminding myself not to get carried away and push the agression on control of the weight then just recklessly stacking more plates. It turns me into a different person mentally when im in the gym it pretty fucking wild the impact it has actually. Libido is pretty fucked up now too im just constantly horny im glad my wife shares this side with me the same but i feel ill burn her out before i will lol. Cardio capacity has dropped a little which is to be expected but had good fitness before hand anyway so not too bad. Also no acne and no real tren cough which i put down to quality gear and cleanliness from @ODINLABS. Its only 4 weeks in on the enanthate ester so interesting to see how it keeps developing. Helluva compound is all i can say.
 
Allupfromhere said:
That was something i was a little concerned about in the beginning but i have been really good so far 🤞
Im more then aware when something shot me that shouldnt so im not too reactive but the aggression when im in the gym is different. I just feel i want to crush every fucking bar i grab, the hunger for adding plates is like it cant be satisfied but i keep reminding myself not to get carried away and push the agression on control of the weight then just recklessly stacking more plates. It turns me into a different person mentally when im in the gym it pretty fucking wild the impact it has actually. Libido is pretty fucked up now too im just constantly horny im glad my wife shares this side with me the same but i feel ill burn her out before i will lol. Cardio capacity has dropped a little which is to be expected but had good fitness before hand anyway so not too bad. Also no acne and no real tren cough which i put down to quality gear and cleanliness from @ODINLABS. Its only 4 weeks in on the enanthate ester so interesting to see how it keeps developing. Helluva compound is all i can say.
Click to expand...
Damn bro, that sounds very intense haha, I'm thinking of adding it to my next cycle, really curious to see how much you progress on it
 
Allupfromhere said:
Friday - shoulders

Powered by @ODINLABS
Health by @ZenithHealth

Reverse peck deck fly
3x8-10
75kg x10
75kg x9
75kg x9#

Rope face pulls
3x8-10
35kg x12
38.5kg x10#
38.5kg x##

Hammer strength shoulder press
2x8-10 1x12-15
100kg x8
100kg x8
80kg x13##

Seated dumbbell side lateral raises
2x8-10 1x15-18RP
(Weights each side)
12.5kg x12
12.5kg x11
7.5kg x15 - 20 sec rest
7.5kg x13##

Cable shrugs
3x8-10
(Weights each side)
52kg x16
52kg x15
52kg x14##

Everything moving well, have some melatonin and gabba on the way to assist the broken sleep which i think is from the tren. Got full blood panel on monday morning to see where everything is at and adjust if needed. Also kicking the reta off again on monday moreso for the added health benefits then the fat loss side of things. Shoutout to the bro @ZenithHealth for the package 📦
Click to expand...
@Allupfromhere Legit work so far man....keep growing.........
 
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15Ds
92kg x9
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
2x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
17.5kg x9
17.5kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
28.5kg x13
28.5kg x12
15kg x15 - 20 sec rest
15kg x6
 
Allupfromhere said:
Back day

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x9


Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x9

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9


Cable Shrugs
(Weights per side)
3x12-15
Full stack both sides
15
15
15
Click to expand...
Great update here
 
Allupfromhere said:
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15Ds
92kg x9
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
2x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
17.5kg x9
17.5kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
28.5kg x13
28.5kg x12
15kg x15 - 20 sec rest
15kg x6
Click to expand...
@Allupfromhere proper training with big drops!
 
Allupfromhere said:
That was something i was a little concerned about in the beginning but i have been really good so far 🤞
Im more then aware when something shot me that shouldnt so im not too reactive but the aggression when im in the gym is different. I just feel i want to crush every fucking bar i grab, the hunger for adding plates is like it cant be satisfied but i keep reminding myself not to get carried away and push the agression on control of the weight then just recklessly stacking more plates. It turns me into a different person mentally when im in the gym it pretty fucking wild the impact it has actually. Libido is pretty fucked up now too im just constantly horny im glad my wife shares this side with me the same but i feel ill burn her out before i will lol. Cardio capacity has dropped a little which is to be expected but had good fitness before hand anyway so not too bad. Also no acne and no real tren cough which i put down to quality gear and cleanliness from @ODINLABS. Its only 4 weeks in on the enanthate ester so interesting to see how it keeps developing. Helluva compound is all i can say.
Click to expand...
Cheers for the insight brother 👌
 
Allupfromhere said:
Arms - Saturday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x8
16.25kg x8#

10kg x12 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x13##

Tricep v handle pressdown
2x8-10 1x12-15Ds
92kg x9
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x13##

Ez bar preacher curls
2x8-10
45kg x9
45kg x7#

Skull crusher/close grip bench superset
2x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
17.5kg x9
17.5kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
28.5kg x13
28.5kg x12
15kg x15 - 20 sec rest
15kg x6
Click to expand...
Big arm session here my man!!! Love it 🫂
 
Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Incline dumbbell press
3x8-10
37.5kg x10
40kg x10
42.5kg x8

Machine chest fly
2x8-10 1x12-15
82kg x10
82kg x12
70kg x14#

Hammer strength bench press
2x8-10
120kg x8
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9

Decline plate load press
2x8-10
120kg x9
120kg x8#

V handle tricep pressdown
2x8-10 1x12-15DS
87kg x10
87kg x9
68kg x12 - dropset
50kg x10#

Fucking loved it in there tonight. Moving foward big priority is improving my sleep, will be adding in some melatonin and gabba alongside the magnesium and Valerian to see if it helps. The shitty sleep is holding back the full potential of my cycle and i need to prioritise improving it.
Had full blood panel done today and included prolactin and progesterone to monitor the impact of the tren, so should have results back in the next couple of days.
Also started 2mg of reta weekly again. Not looking to crush hunger just settle some noise and take advantage of the health benifits it provides. Refine a few things in this second month and hopefully by the 9th week everything is well in control and i can just concentrate on going hard in the gym.
Hope you all had a killer weekend 🤍
 
Allupfromhere said:
Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Incline dumbbell press
3x8-10
37.5kg x10
40kg x10
42.5kg x8

Machine chest fly
2x8-10 1x12-15
82kg x10
82kg x12
70kg x14#

Hammer strength bench press
2x8-10
120kg x8
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9

Decline plate load press
2x8-10
120kg x9
120kg x8#

V handle tricep pressdown
2x8-10 1x12-15DS
87kg x10
87kg x9
68kg x12 - dropset
50kg x10#

Fucking loved it in there tonight. Moving foward big priority is improving my sleep, will be adding in some melatonin and gabba alongside the magnesium and Valerian to see if it helps. The shitty sleep is holding back the full potential of my cycle and i need to prioritise improving it.
Had full blood panel done today and included prolactin and progesterone to monitor the impact of the tren, so should have results back in the next couple of days.
Also started 2mg of reta weekly again. Not looking to crush hunger just settle some noise and take advantage of the health benifits it provides. Refine a few things in this second month and hopefully by the 9th week everything is well in control and i can just concentrate on going hard in the gym.
Hope you all had a killer weekend 🤍
Click to expand...
Looking forward to seeing your bloods my man!

Also keen on seeing how we can fix your sleep going forward something to brainstorm with the big boss, I’m sure we can come up with something
 
Allupfromhere said:
Chest/triceps

Powered by @ODINLABS @OdinLabsRep
Health by @ZenithHealth

Incline dumbbell press
3x8-10
37.5kg x10
40kg x10
42.5kg x8

Machine chest fly
2x8-10 1x12-15
82kg x10
82kg x12
70kg x14#

Hammer strength bench press
2x8-10
120kg x8
120kg x8

Cable decline fly
Weight per side
2x8-10 1x8-10DS
24.5kg x10
24.5kg x10
24.5kg x8 - Dropset
15.5kg x9

Decline plate load press
2x8-10
120kg x9
120kg x8#

V handle tricep pressdown
2x8-10 1x12-15DS
87kg x10
87kg x9
68kg x12 - dropset
50kg x10#

Fucking loved it in there tonight. Moving foward big priority is improving my sleep, will be adding in some melatonin and gabba alongside the magnesium and Valerian to see if it helps. The shitty sleep is holding back the full potential of my cycle and i need to prioritise improving it.
Had full blood panel done today and included prolactin and progesterone to monitor the impact of the tren, so should have results back in the next couple of days.
Also started 2mg of reta weekly again. Not looking to crush hunger just settle some noise and take advantage of the health benifits it provides. Refine a few things in this second month and hopefully by the 9th week everything is well in control and i can just concentrate on going hard in the gym.
Hope you all had a killer weekend 🤍
Click to expand...
2mgs of retatrutide, that's going to be interesting lets get this part updated more how you feel on hunger. @Allupfromhere
 
Bloods came back and pretty good considering the cycle and the use of tren. Free test was capped but will post the conversion so you can see full numbers also. Hdl and ldl are a tiny bit skewed as to be expected but not too far out regardless. Progesterone is also high which i will start to rectify.
3.849 nmol/L x1000 gives 3849 pmol/L free test.
 

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Allupfromhere said:
Bloods came back and pretty good considering the cycle and the use of tren. Free test was capped but will post the conversion so you can see full numbers also. Hdl and ldl are a tiny bit skewed as to be expected but not too far out regardless. Progesterone is also high which i will start to rectify.
3.849 nmol/L x1000 gives 3849 pmol/L free test.
Click to expand...
Nice bloods mate, still healthy 👍
 
Freki said:
Nice bloods mate, still healthy 👍
Click to expand...
Considering im running nearly 2g a week lol im happily surprised. Quality oils from the man @ODINLABS and the reta from @ZenithHealth working is magic behind the scenes keeping it in check 🤍🤍
 
Allupfromhere said:
Considering im running nearly 2g a week lol im happily surprised. Quality oils from the man @ODINLABS and the reta from @ZenithHealth working is magic behind the scenes keeping it in check 🤍🤍
Click to expand...
Yeah for sure having good gear and having everything dialed in 😍 , great to see bro. Im going this morning but won't look half as good as yours lol
 
Freki said:
Yeah for sure having good gear and having everything dialed in 😍 , great to see bro. Im going this morning but won't look half as good as yours lol
Click to expand...
Nah you should be fine bruz, interesting to see how long i can hold onto good bloods for lol, clutching hard to control e2 as it is. Already on 25mg asin daily to get e2 to where it is. If anything the test will be the first thing i will lower as i know i can gain good control at 750mg weekly
 
Allupfromhere said:
Bloods came back and pretty good considering the cycle and the use of tren. Free test was capped but will post the conversion so you can see full numbers also. Hdl and ldl are a tiny bit skewed as to be expected but not too far out regardless. Progesterone is also high which i will start to rectify.
3.849 nmol/L x1000 gives 3849 pmol/L free test.
Click to expand...
@Allupfromhere the bloods aren't too bad, but you need to do something about estrogen asap. I would get aromasin in there asap.
 
LevButlerov said:
@Allupfromhere the bloods aren't too bad, but you need to do something about estrogen asap. I would get aromasin in there asap.
Click to expand...
Already taking aromasin brother, top of the range is <150 pmol/L and im only at 162 pmol/L so no too far over considering how high my test is bro. We use different units of measurements here in Australia just in case there is some confusion bro 🤍
 
Allupfromhere said:
Already taking aromasin brother, top of the range is <150 pmol/L and im only at 162 pmol/L so no too far over considering how high my test is bro. We use different units of measurements here in Australia just in case there is some confusion bro 🤍
Click to expand...
I meant to say aromasin up, meaning higher doses. Even with <150, you E2 should be around 70-80, not 162. @Allupfromhere
 
LevButlerov said:
I meant to say aromasin up, meaning higher doses. Even with <150, you E2 should be around 70-80, not 162. @Allupfromhere
Click to expand...
To get myself to those numbers i would rather drop the test dose as im already on 25mg daily of aromasin or is it ok to keep pushing past this dose with an ai
 
Allupfromhere said:
To get myself to those numbers i would rather drop the test dose as im already on 25mg daily of aromasin or is it ok to keep pushing past this dose with an ai
Click to expand...
You are doing 25mgs ed of aromasin what brand? @Allupfromhere
 
LevButlerov said:
Thats might be the issue. What supplier did you get it from? @Allupfromhere
Click to expand...
One of the top aussie boys core pharma. I do aromatise heavily and its the first time i have run test as high as this at 1g weekly
 
Allupfromhere said:
Yeah bro cycle currently is, 1000mg test e, 400 tren e, 400 mast e
Click to expand...
Try using a higher aromasin dose because the aromasin is not doing it for you at 25mgs.
 
LevButlerov said:
Try using a higher aromasin dose because the aromasin is not doing it for you at 25mgs.
Click to expand...
Hmmm more ai can potentially negatively effect my already poor sleep.. would make sense to lower dose at this stage
 
Allupfromhere said:
Bloods came back and pretty good considering the cycle and the use of tren. Free test was capped but will post the conversion so you can see full numbers also. Hdl and ldl are a tiny bit skewed as to be expected but not too far out regardless. Progesterone is also high which i will start to rectify.
3.849 nmol/L x1000 gives 3849 pmol/L free test.
Click to expand...
@Allupfromhere
nothing screwed up my bloods like tren.. except maybe superdrol lol. so yeah those aren't bad #'s
 
Allupfromhere said:
Bloods came back and pretty good considering the cycle and the use of tren. Free test was capped but will post the conversion so you can see full numbers also. Hdl and ldl are a tiny bit skewed as to be expected but not too far out regardless. Progesterone is also high which i will start to rectify.
3.849 nmol/L x1000 gives 3849 pmol/L free test.
Click to expand...
bro real men got bad bloods. bad bloods for a bad boy on tren. that what i respects @Allupfromhere
 
Allupfromhere said:
Bloods came back and pretty good considering the cycle and the use of tren. Free test was capped but will post the conversion so you can see full numbers also. Hdl and ldl are a tiny bit skewed as to be expected but not too far out regardless. Progesterone is also high which i will start to rectify.
3.849 nmol/L x1000 gives 3849 pmol/L free test.
Click to expand...
@Allupfromhere great to see this bloodwork documented. its important to track that. any red flags that come up can be corrected
 
Allupfromhere said:
Bloods came back and pretty good considering the cycle and the use of tren. Free test was capped but will post the conversion so you can see full numbers also. Hdl and ldl are a tiny bit skewed as to be expected but not too far out regardless. Progesterone is also high which i will start to rectify.
3.849 nmol/L x1000 gives 3849 pmol/L free test.
Click to expand...
@Allupfromhere bros progesterone high no good. def bring it down. you don't want to end up with bitch tits lol
 
Allupfromhere said:
Bloods came back and pretty good considering the cycle and the use of tren. Free test was capped but will post the conversion so you can see full numbers also. Hdl and ldl are a tiny bit skewed as to be expected but not too far out regardless. Progesterone is also high which i will start to rectify.
3.849 nmol/L x1000 gives 3849 pmol/L free test.
Click to expand...
@Allupfromhere the bloodwork is on point. i love the tren you are using. it is a smart choice to keep it conservative otherwise your bloods will be far worse!
 
Allupfromhere said:
Bloods came back and pretty good considering the cycle and the use of tren. Free test was capped but will post the conversion so you can see full numbers also. Hdl and ldl are a tiny bit skewed as to be expected but not too far out regardless. Progesterone is also high which i will start to rectify.
3.849 nmol/L x1000 gives 3849 pmol/L free test.
Click to expand...
Smart Choice, gaining your blood work done. @Allupfromhere just keep in mind with free test levels you will be fine with cholesterol and HDL
 
Allupfromhere said:
Hmmm more ai can potentially negatively effect my already poor sleep.. would make sense to lower dose at this stage
Click to expand...
how do you figure AIs impact sleep? there is no evidence for that. @Allupfromhere if you are having issues with adding more Ais drop your T dose to around 800mgs.
 
Shoulders - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

Reverse peck deck fly
3x8-10
75kg x10
75kg x10
75kg x9#

Rope face pulls
3x8-10
38.5kg x12
38.5kg x10#
38.5kg x##

Hammer strength shoulder press
2x8-10 1x12-15
100kg x10
100kg x9

Seated dumbbell side lateral raises
2x8-10 1x15-18RP
(Weights each side)
12.5kg x12
12.5kg x11
7.5kg x15 - 20 sec rest
7.5kg x13##

Cable shrugs
3x8-10
(Weights each side)
52kg x16
52kg x15
52kg x14##
 
Back - Thursday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x8

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x10

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9

Cable Shrugs
(Weights per side)
3x12-15
52kg x15
52kg x15
52kg x15

Will have a big update on food intake and meal prep this weekend and touch on a few other things and adjustments i feel i might make moving forward.
 
Allupfromhere said:
Shoulders - Wednesday

Powered by @ODINLABS
Health by @ZenithHealth

Reverse peck deck fly
3x8-10
75kg x10
75kg x10
75kg x9#

Rope face pulls
3x8-10
38.5kg x12
38.5kg x10#
38.5kg x##

Hammer strength shoulder press
2x8-10 1x12-15
100kg x10
100kg x9

Seated dumbbell side lateral raises
2x8-10 1x15-18RP
(Weights each side)
12.5kg x12
12.5kg x11
7.5kg x15 - 20 sec rest
7.5kg x13##

Cable shrugs
3x8-10
(Weights each side)
52kg x16
52kg x15
52kg x14##
Click to expand...

Allupfromhere said:
Back - Thursday

Powered by @ODINLABS
Health by @ZenithHealth

High row plate loaded
2x8-10
120kg x10
120kg x8

Close grip pulldowns
2x8-10 1x12-15RP
83kg x9
83kg x8
50kg x14 - 20 sec rest
50kg x12#

Hammer strength chest supported row
2x8-10
150kg x10
150kg x10

Lat pulldown wide mag grip
2x8-10 1x12-15
78kg x10
78kg x10
64kg x13

Chest supported t-bar row
2x8-10
65kg x10
65kg x9

Cable Shrugs
(Weights per side)
3x12-15
52kg x15
52kg x15
52kg x15

Will have a big update on food intake and meal prep this weekend and touch on a few other things and adjustments i feel i might make moving forward.
Click to expand...
@Allupfromhere both days you're strong and good volume but you need to get 15-20 reps on all sets going in imo.

looking forward to food update. :D
 
LevButlerov said:
@Allupfromhere both days you're strong and good volume but you need to get 15-20 reps on all sets going in imo.

looking forward to food update. :D
Click to expand...
Thanks brother, i should probably include my warm up sets too so everything is a bit clearer. Im only showing my top working sets, i do have 15 reps sets going into my topworking weight. I would usually look like this, 15 reps ar a chose weight to get going and get a feel for the movement, then ill add some weight and drop reps back to around 10, ill then add enough weight to get close to my working weight and i have a solid feel for where im at and will push around 5-8 reps. Rest for as much as needed and then i get to work.. Once the muscle group is warm i will normally only do 2 Acclimation sets to get a feel for movement and weight rather then warm up as im already into it.

Or are you saying i should jist drop back the weight and increase all working sets to 15+ rep range?
 
Allupfromhere said:
Thanks brother, i should probably include my warm up sets too so everything is a bit clearer. Im only showing my top working sets, i do have 15 reps sets going into my topworking weight. I would usually look like this, 15 reps ar a chose weight to get going and get a feel for the movement, then ill add some weight and drop reps back to around 10, ill then add enough weight to get close to my working weight and i have a solid feel for where im at and will push around 5-8 reps. Rest for as much as needed and then i get to work.. Once the muscle group is warm i will normally only do 2 Acclimation sets to get a feel for movement and weight rather then warm up as im already into it.

Or are you saying i should jist drop back the weight and increase all working sets to 15+ rep range?
Click to expand...
I found in cases like your drop a bit of weight, up the reps you'll feel a huge pump and growth. @Allupfromhere
 
Arms - Monday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x10
16.25kg x9

10kg x15 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x15##

Tricep v handle pressdown
2x8-10 1x12-15DS
92kg x10
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x15##

Ez bar preacher curls
2x8-10
45kg x9
45kg x8#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x9##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
17.5kg x10
17.5kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
28.5kg x13
28.5kg x12
15kg x15 - 20 sec rest
15kg x6

Super busy weekend and didny get in there yesterday so just picked up where i had left off. Legs tomorrow and a crazy week at work ahead but will make sure i get the workouts up on the log and get some more progress photos up soon 💪
 
Allupfromhere said:
Arms - Monday

Powered by @ODINLABS
Health by @ZenithHealth

Warm ups
2 mins light dumbbell bicep curls
2 mins light rope tricep extensions

Cable curls
2x8-10 2x15-18DS
Tempo 3-2-1-2
(Weights per side)
16.25kg x10
16.25kg x9

10kg x15 - dropset
7.5kg x14
10kg x16 - dropset
7.5kg x15##

Tricep v handle pressdown
2x8-10 1x12-15DS
92kg x10
92kg x9
68kg x15 - dropset
50kg x15 - dropset
26kg x15##

Ez bar preacher curls
2x8-10
45kg x9
45kg x8#

Skull crusher/close grip bench superset
3x8-10
Tempo 3-2-1-1
45kg x10/x10
45kg x10/x9
45kg x9/x9##

Seated incline hammer curls
2x8-10 1x15-18
(Weights per side)
17.5kg x10
17.5kg x8
12.5kg x15#

Tricep rope extension
2x12-15 1x15-18RP
28.5kg x13
28.5kg x12
15kg x15 - 20 sec rest
15kg x6

Super busy weekend and didny get in there yesterday so just picked up where i had left off. Legs tomorrow and a crazy week at work ahead but will make sure i get the workouts up on the log and get some more progress photos up soon 💪
Click to expand...
Huge workout bro, would of been wicked pump
 
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