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Approved Log Testosterone Primobolam transformation & growth Log

Good evening,

My sleep last night was not great, woke up early and couldn’t get back to sleep; I went to the chemist and got some sleep support because today was a high today for food and my training did not reflect it.

I’m going to also reduce my caffeine intake by half moving forward as well to try and help.

Chest and tris

18 Nov 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 8 (10-12 rep range) 1 rep higher than last week
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
60 x 8 (10-12 rep range) higher weight than last week
40 x 10 10-14 rep range) also higher weight

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
35.5 x 17 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
7.5 x 12 (12-15 rep range) dropped weight as form suffered and not meeting min rep range prior weeks
5 x 12 (12-15 rep range) same as above

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

Seated Calf Raises
65 x 15
85 x 7
125 x 3
145 x 17 (15-20 rep range)
115 x 8 (rest 20 secs and go till failure)

Thanks everyone, here’s to a goodnight sleep so we can have an insane session tomorrow for our second high day.
 
JackedPingu said:
Good evening,

My sleep last night was not great, woke up early and couldn’t get back to sleep; I went to the chemist and got some sleep support because today was a high today for food and my training did not reflect it.

I’m going to also reduce my caffeine intake by half moving forward as well to try and help.

Chest and tris

18 Nov 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 8 (10-12 rep range) 1 rep higher than last week
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
60 x 8 (10-12 rep range) higher weight than last week
40 x 10 10-14 rep range) also higher weight

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
35.5 x 17 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
7.5 x 12 (12-15 rep range) dropped weight as form suffered and not meeting min rep range prior weeks
5 x 12 (12-15 rep range) same as above

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

Seated Calf Raises
65 x 15
85 x 7
125 x 3
145 x 17 (15-20 rep range)
115 x 8 (rest 20 secs and go till failure)

Thanks everyone, here’s to a goodnight sleep so we can have an insane session tomorrow for our second high day.
Click to expand...
@JackedPingu always happy to see you training flat press was dumbbell?
 
LevButlerov said:
@JackedPingu always happy to see you training flat press was dumbbell?
Click to expand...
It’s actually a seated pin plate press.

1731934726143.webp

Weight is in KG though :)
 
JackedPingu said:
It’s actually a seated pin plate press.

View attachment 62518
Weight is in KG though :)
Click to expand...
right you guys KG I forget that sometimes, my clients send me all day lbs :D
this is a good machine, I like the straight hands one, nice negatives on this with a stretch on the bottom
 
Hey all,

Slightly better sleep last night and less caffeine today; I’m going to permanently decrease how much I have to be honest.

Back and bis tonight.

19 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
56.5 x 17 (15-20 rep range) higher weight than last week
42.5 x 12 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range) 1 more rep than last week
11.5 x 14 (12-15 rep range)

Single arm d handle cable row
2.5 x 10
6 x 7
9.5 x 3
16.5 x 10 (10-12 rep range)
13 x 11 (10-12 rep range)

Okay so with the below exercise I had been doing it single handed as I always thought my training log said to do this single handed as well however I caught up with my coach over the weekend and turns out its meant to be done sides at once; whoops.

Unsure if this had a direct impact to less reps or the less sleep catching up with me from prior days however I went to absolute failure and my lats feel very fatigued whilst typing this up - very good mind muscle connection tonight.

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
27.5 x 6 Drop (10-12 rep range)
20 x 7 (12-15 rep range)
15 x 12 (15-20 rep range)

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 15 (15-20 rep range)
7 x 12 (12-15 rep range)
5 x 15 (15-20 rep range) increased reps on all sets tonight over last week and biceps feeling nice and full.

Dual d handle small stack bicep curl
6.25 x 8 (12-15 rep range) dropping weight next week
3.75 x 11 (12-15 rep range)

Small stack rear delt flies
4.35 x 17 (15-20 rep range)
2.5 x 14 (12-15 rep range)

Much love, until Thursday.
 
JackedPingu said:
Hey all,

Slightly better sleep last night and less caffeine today; I’m going to permanently decrease how much I have to be honest.

Back and bis tonight.

19 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
56.5 x 17 (15-20 rep range) higher weight than last week
42.5 x 12 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range) 1 more rep than last week
11.5 x 14 (12-15 rep range)

Single arm d handle cable row
2.5 x 10
6 x 7
9.5 x 3
16.5 x 10 (10-12 rep range)
13 x 11 (10-12 rep range)

Okay so with the below exercise I had been doing it single handed as I always thought my training log said to do this single handed as well however I caught up with my coach over the weekend and turns out its meant to be done sides at once; whoops.

Unsure if this had a direct impact to less reps or the less sleep catching up with me from prior days however I went to absolute failure and my lats feel very fatigued whilst typing this up - very good mind muscle connection tonight.

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
27.5 x 6 Drop (10-12 rep range)
20 x 7 (12-15 rep range)
15 x 12 (15-20 rep range)

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 15 (15-20 rep range)
7 x 12 (12-15 rep range)
5 x 15 (15-20 rep range) increased reps on all sets tonight over last week and biceps feeling nice and full.

Dual d handle small stack bicep curl
6.25 x 8 (12-15 rep range) dropping weight next week
3.75 x 11 (12-15 rep range)

Small stack rear delt flies
4.35 x 17 (15-20 rep range)
2.5 x 14 (12-15 rep range)

Much love, until Thursday.
Click to expand...
how many hours you sleep last night?

your coach and you are doing recomp or you want to get bigger? since your rep range is changing curious :D
 
LevButlerov said:
how many hours you sleep last night?

your coach and you are doing recomp or you want to get bigger? since your rep range is changing curious :D
Click to expand...
I got 7 and a half hours last night so feeling better today and it’s rest day so keeping caffeine at a minimum.

We’re doing a recomp/cut and then a nice growth phase so I am expecting to lose strength but trying to not let that impact my workouts.
 
JackedPingu said:
I got 7 and a half hours last night so feeling better today and it’s rest day so keeping caffeine at a minimum.

We’re doing a recomp/cut and then a nice growth phase so I am expecting to lose strength but trying to not let that impact my workouts.
Click to expand...
7.5hrs thats perfect sleep I get by on 4-5 hours lately with all the HGH no issues :D
 
Hey all,

Another night of good sleep last night, we’re so back; I got 7.9 hours.

Chest and tris tonight.

21 Nov 2024

Small stack rear delt flies (all in kilograms)
1.25 x 15
1875 x 5
6.25 x 17 (15-20 rep range)
4.37 x 12 (15-20 rep range) less reps than last week but really big pump and mind muscle connection tonight.
3.75 x 8 (rest 20 seconds and go till failure)

Decline small stack cable fly press - weight is per side so double it :) I’ll update my log moving forward as a couple exercises are like this (dumbbells I’ll leave)

6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 15 (12-15 rep range) 2 more reps than last week and up weight next week.
17.47 x 10 (10-12 rep range) higher weight than last week

Incline Dumbbell Press
18 x 15
28 x 5
36 x 2
40 x 6 (6-10 rep range)
34 x 10 (8-12 rep range) 2 reps more than last week

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 rep range)
33 x 16 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 (12-15 rep range)
10 x 10 (10-12 rep range)
7.5 x 11 (12-15 rep range) weight up from last week

Dumbbell Lateral Raises - kilograms
4 x 10
6 x 7
8 x 3
10 x 14 (15-20 rep range) 1 rep higher than last week
10 x 7 (rest 20 seconds and go till failure)

until legs tomorrow, peace.
 
JackedPingu said:
Hey all,

Another night of good sleep last night, we’re so back; I got 7.9 hours.

Chest and tris tonight.

21 Nov 2024

Small stack rear delt flies (all in kilograms)
1.25 x 15
1875 x 5
6.25 x 17 (15-20 rep range)
4.37 x 12 (15-20 rep range) less reps than last week but really big pump and mind muscle connection tonight.
3.75 x 8 (rest 20 seconds and go till failure)

Decline small stack cable fly press - weight is per side so double it :) I’ll update my log moving forward as a couple exercises are like this (dumbbells I’ll leave)

6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 15 (12-15 rep range) 2 more reps than last week and up weight next week.
17.47 x 10 (10-12 rep range) higher weight than last week

Incline Dumbbell Press
18 x 15
28 x 5
36 x 2
40 x 6 (6-10 rep range)
34 x 10 (8-12 rep range) 2 reps more than last week

Pec deck
19 x 10
33 x 7
47 x 3
63.5 x 12 (12-15 rep range)
33 x 16 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 (12-15 rep range)
10 x 10 (10-12 rep range)
7.5 x 11 (12-15 rep range) weight up from last week

Dumbbell Lateral Raises - kilograms
4 x 10
6 x 7
8 x 3
10 x 14 (15-20 rep range) 1 rep higher than last week
10 x 7 (rest 20 seconds and go till failure)

until legs tomorrow, peace.
Click to expand...
big sleep perfect
rear delts you killed the volume bro
pec dec also good close
 
Legs and core tonight :)

22 Nov 2024

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

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range)

Crunches aren’t really getting stronger yet but my reps would be better quality I have to say

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 19 (15-20 rep range) higher reps than last week
68 x 13 (12-15 rep range) also higher

Leg Press
90 x 15
170 x 7
250 x 3
350kg x 10 (10-12 rep range) higher weight than last week
290 x 10 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 3
120 x 8 (8-10 rep range) focusing on form
90 x 10 (12-15 rep range)

Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range) Broken again- drop
54 x 8 (rest 30 seconds and go till failure)

Hard session tonight, higher heart rate and dripping sweat; check in with the coach in the morning.
 
JackedPingu said:
Legs and core tonight :)

22 Nov 2024

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

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range)

Crunches aren’t really getting stronger yet but my reps would be better quality I have to say

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 19 (15-20 rep range) higher reps than last week
68 x 13 (12-15 rep range) also higher

Leg Press
90 x 15
170 x 7
250 x 3
350kg x 10 (10-12 rep range) higher weight than last week
290 x 10 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 3
120 x 8 (8-10 rep range) focusing on form
90 x 10 (12-15 rep range)

Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range) Broken again- drop
54 x 8 (rest 30 seconds and go till failure)

Hard session tonight, higher heart rate and dripping sweat; check in with the coach in the morning.
Click to expand...
legs and core you pushed it hard but no planks for core?
 
JackedPingu said:
Legs and core tonight :)

22 Nov 2024

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

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range)

Crunches aren’t really getting stronger yet but my reps would be better quality I have to say

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 19 (15-20 rep range) higher reps than last week
68 x 13 (12-15 rep range) also higher

Leg Press
90 x 15
170 x 7
250 x 3
350kg x 10 (10-12 rep range) higher weight than last week
290 x 10 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 3
120 x 8 (8-10 rep range) focusing on form
90 x 10 (12-15 rep range)

Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range) Broken again- drop
54 x 8 (rest 30 seconds and go till failure)

Hard session tonight, higher heart rate and dripping sweat; check in with the coach in the morning.
Click to expand...
Broken??
 
Mobster said:
Broken??
Click to expand...
I was unable to complete the reps all together due to the burning sensation in my quads so I’ll drop the weight.

23 Nov 2024

Single arm dumbbell curl
6 x 15
8 x 7
10 x 15 (15-20 rep range) higher weight
8 x 12 (12-15 rep range) higher weight.

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

Wide grip cable ez curl
10 x 10
15 x 7
21 x 2
24.5 x 9 (10-12 rep range)
17.5 x 6 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range)
7.5 x 15 (15-20 rep range)

Single arm preacher machine curl
5 x 10
10 x 7
15 x 3
17.5 x 10 (12-15 rep range)
12.5 x 10 (12-15 rep range) I guess the extra weight on dumbbells fatigued me more than I expected.

Small stack rear delt flies
1.25 x 15
1.87 x 7
5 x 18 (15-20 reps)
4.37 x 11 (12-15 reps) higher weight

Bent over dumbbell rear delt flies
4 x 17 (15-20 reps)

Thinking I might take a break from logging for a bit, in a bit of a weird space at the moment, might not as well.
 
JackedPingu said:
I was unable to complete the reps all together due to the burning sensation in my quads so I’ll drop the weight.

23 Nov 2024

Single arm dumbbell curl
6 x 15
8 x 7
10 x 15 (15-20 rep range) higher weight
8 x 12 (12-15 rep range) higher weight.

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

Wide grip cable ez curl
10 x 10
15 x 7
21 x 2
24.5 x 9 (10-12 rep range)
17.5 x 6 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range)
7.5 x 15 (15-20 rep range)

Single arm preacher machine curl
5 x 10
10 x 7
15 x 3
17.5 x 10 (12-15 rep range)
12.5 x 10 (12-15 rep range) I guess the extra weight on dumbbells fatigued me more than I expected.

Small stack rear delt flies
1.25 x 15
1.87 x 7
5 x 18 (15-20 reps)
4.37 x 11 (12-15 reps) higher weight

Bent over dumbbell rear delt flies
4 x 17 (15-20 reps)

Thinking I might take a break from logging for a bit, in a bit of a weird space at the moment, might not as well.
Click to expand...
@JackedPingu wide grip ez curl big volume, i would add a big drop set 15 reps
 
25 Nov 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 15 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 2
110 x 7 (10-12 rep range) starting to lose pressing strength, usually goes quicker than this in a deficit so I’m happy it stuck around this long; will drop the weight next session and focus on going to absolute failure with great form.
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
60 x 8 (10-12 rep range)
40 x 10 (10-14 rep range) almost didn’t go back up on the last rep

Flat press
33 x 7
61 x 2
68 x 10 (10-12 rep range) this was a struggle
35.5 x 15 (15-20 rep range) less reps than last week

Long d handle tricep extension
2.5 x 7
5 x 2
7.5 x 13 (12-15 rep range) 1 rep more than last week
5 x 12 (12-15 rep range)

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

Seated Calf Raises
65 x 15
85 x 7
125 x 3
155 x 15 (15-20 rep range) higher weight than last week
125 x 9 (rest 20 secs and go till failure) higher weight than last week

Back and bis tomorrow.
 
JackedPingu said:
Legs and core tonight :)

22 Nov 2024

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

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range)

Crunches aren’t really getting stronger yet but my reps would be better quality I have to say

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 19 (15-20 rep range) higher reps than last week
68 x 13 (12-15 rep range) also higher

Leg Press
90 x 15
170 x 7
250 x 3
350kg x 10 (10-12 rep range) higher weight than last week
290 x 10 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 3
120 x 8 (8-10 rep range) focusing on form
90 x 10 (12-15 rep range)

Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range) Broken again- drop
54 x 8 (rest 30 seconds and go till failure)

Hard session tonight, higher heart rate and dripping sweat; check in with the coach in the morning.
Click to expand...
@JackedPingu awesome work right here!
 
JackedPingu said:
25 Nov 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 15 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 2
110 x 7 (10-12 rep range) starting to lose pressing strength, usually goes quicker than this in a deficit so I’m happy it stuck around this long; will drop the weight next session and focus on going to absolute failure with great form.
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
60 x 8 (10-12 rep range)
40 x 10 (10-14 rep range) almost didn’t go back up on the last rep

Flat press
33 x 7
61 x 2
68 x 10 (10-12 rep range) this was a struggle
35.5 x 15 (15-20 rep range) less reps than last week

Long d handle tricep extension
2.5 x 7
5 x 2
7.5 x 13 (12-15 rep range) 1 rep more than last week
5 x 12 (12-15 rep range)

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

Seated Calf Raises
65 x 15
85 x 7
125 x 3
155 x 15 (15-20 rep range) higher weight than last week
125 x 9 (rest 20 secs and go till failure) higher weight than last week

Back and bis tomorrow.
Click to expand...
strong day very interesting tricep work looks like you drop setted right? :D power
 
lateral raises will be interesting
those definitely will make you sore
 
on the pushdowns
. you got some good training in
 
nice job not neglecting your lower legs
make sure you hit both sides though
 
that's some good dedication updating us so often
excited to see your update tomorrow
 
Nice workout
 
JackedPingu said:
25 Nov 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 15 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 2
110 x 7 (10-12 rep range) starting to lose pressing strength, usually goes quicker than this in a deficit so I’m happy it stuck around this long; will drop the weight next session and focus on going to absolute failure with great form.
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
60 x 8 (10-12 rep range)
40 x 10 (10-14 rep range) almost didn’t go back up on the last rep

Flat press
33 x 7
61 x 2
68 x 10 (10-12 rep range) this was a struggle
35.5 x 15 (15-20 rep range) less reps than last week

Long d handle tricep extension
2.5 x 7
5 x 2
7.5 x 13 (12-15 rep range) 1 rep more than last week
5 x 12 (12-15 rep range)

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

Seated Calf Raises
65 x 15
85 x 7
125 x 3
155 x 15 (15-20 rep range) higher weight than last week
125 x 9 (rest 20 secs and go till failure) higher weight than last week

Back and bis tomorrow.
Click to expand...
@JackedPingu solid work right here bro!
 
JackedPingu said:
25 Nov 2024

Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 15 (12-15 rep range)

Hammerstrenth seated incline
40 x 15
60 x 7
80 x 2
110 x 7 (10-12 rep range) starting to lose pressing strength, usually goes quicker than this in a deficit so I’m happy it stuck around this long; will drop the weight next session and focus on going to absolute failure with great form.
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
60 x 8 (10-12 rep range)
40 x 10 (10-14 rep range) almost didn’t go back up on the last rep

Flat press
33 x 7
61 x 2
68 x 10 (10-12 rep range) this was a struggle
35.5 x 15 (15-20 rep range) less reps than last week

Long d handle tricep extension
2.5 x 7
5 x 2
7.5 x 13 (12-15 rep range) 1 rep more than last week
5 x 12 (12-15 rep range)

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

Seated Calf Raises
65 x 15
85 x 7
125 x 3
155 x 15 (15-20 rep range) higher weight than last week
125 x 9 (rest 20 secs and go till failure) higher weight than last week

Back and bis tomorrow.
Click to expand...
@JackedPingu Great work bro....keep it up.......
 
JackedPingu said:
Hey everyone,

I’ve had an unintentional break from logging, I’ll be back on it Monday.

The important thing is we’ve still been training and working towards our goals.

View attachment 64524
One months difference.

View attachment 64525
6-8 months difference.
Click to expand...
Before and after you look good, thicker and bigger. Welcome back to the EVO family :D will be waiting on new updates.
 
JackedPingu said:
Haven’t been able to train as I’ve picked up a nasty stomach bug and also haven’t been able to eat properly.

Hopefully back to it soon.
Click to expand...
Get well and come back soon.

On the stomach bug, take probiotics daily with activated charcoal.
 
Happy Sunday everyone - I got back into the gym on Thursday and honestly forgot to post.

This week has been super difficult to eat even my small amount of calories, appetite is slowly returning to normal thankfully. I have some small programming changes coming in some of next weeks sessions as well as this session below.

14 Dec 2024

Single arm dumbbell curl
6 x 15
8 x 7
10 x 15 (15-20 rep range)
8 x 12 (12-15 rep range)

Single arm tricep pushdown
2.5 x 10
5 x 7
15 x 12 (15-20 rep range) heavier weight

Wide grip cable ez curl
12.5 x 10
21 x 3
28 x 7 (10-12 rep range) heavier weight

Long d handle tricep extension
5 x 10
15 x 7 Drop (10-12 rep range) fatigued from being super sick + heavier weight on prior exercise
7.5 x 10 (12-15 rep range)

Single arm preacher machine curl
10 x 7
20 x 10 (10-12 rep range) new rep range + higher weight
15 x 10 (12-15 rep range) higher weight

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 14 (10-12 rep range) will go to 8kg dumbbells next week
4 x 15 (15-20 rep range) new working set addition

Coach is happy with the progress and we don't have long left on the cut before we start reversing to go into the push.

90.7kg for check-ins yesterday - I'll be back for chest on Monday :)

462579433_1123726576210779_3405196657380982149_n.webp462637906_2013365032484782_3345750800995123894_n.webp462648489_1669256304020419_3631695237489011139_n.webp
 
JackedPingu said:
just like that I’ve gotta take a break from training, my right shoulder hurts to move and the worst thing is I didn’t even hurt it training.

Letting it rest instead of training through it like old me would have, I’ll catch a break eventually.
Click to expand...
Time to build those legs brother
 
JackedPingu said:
Happy Sunday everyone - I got back into the gym on Thursday and honestly forgot to post.

This week has been super difficult to eat even my small amount of calories, appetite is slowly returning to normal thankfully. I have some small programming changes coming in some of next weeks sessions as well as this session below.

14 Dec 2024

Single arm dumbbell curl
6 x 15
8 x 7
10 x 15 (15-20 rep range)
8 x 12 (12-15 rep range)

Single arm tricep pushdown
2.5 x 10
5 x 7
15 x 12 (15-20 rep range) heavier weight

Wide grip cable ez curl
12.5 x 10
21 x 3
28 x 7 (10-12 rep range) heavier weight

Long d handle tricep extension
5 x 10
15 x 7 Drop (10-12 rep range) fatigued from being super sick + heavier weight on prior exercise
7.5 x 10 (12-15 rep range)

Single arm preacher machine curl
10 x 7
20 x 10 (10-12 rep range) new rep range + higher weight
15 x 10 (12-15 rep range) higher weight

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 14 (10-12 rep range) will go to 8kg dumbbells next week
4 x 15 (15-20 rep range) new working set addition

Coach is happy with the progress and we don't have long left on the cut before we start reversing to go into the push.

90.7kg for check-ins yesterday - I'll be back for chest on Monday :)

View attachment 65631View attachment 65632View attachment 65633
Click to expand...
back in the gym and you're looking big and jacked :) super size from what I see now.

delt flyes dumbbell or is that machine?
 
Pigsy said:
Time to build those legs brother
Click to expand...
That’s it brother, hitting 3x leg sessions this week with spread out volume, coach is all over it.

Got some exercises/stretches from a certain reliable source and they’re helping already.

Eddie Haskell said:
back in the gym and you're looking big and jacked :) super size from what I see now.

delt flyes dumbbell or is that machine?
Click to expand...
Thank you 🙏

Dumbbells sir
 
JackedPingu said:
That’s it brother, hitting 3x leg sessions this week with spread out volume, coach is all over it.

Got some exercises/stretches from a certain reliable source and they’re helping already.


Thank you 🙏

Dumbbells sir
Click to expand...
3 leg sessions thats brutal, you must have crazy leg soreness all week
 
Eddie Haskell said:
3 leg sessions thats brutal, you must have crazy leg soreness all week
Click to expand...
I normally only do 1 but my coach is getting me to rest my shoulder all week so he’s doing spread out volume and maybe some light pec work as well depending on how my shoulder feels.

I don’t really get leg soreness thankfully 😅
 
JackedPingu said:
I normally only do 1 but my coach is getting me to rest my shoulder all week so he’s doing spread out volume and maybe some light pec work as well depending on how my shoulder feels.

I don’t really get leg soreness thankfully 😅
Click to expand...
You’re a beast if you can train that much legs and not sore :)
 
Shoulder starting to feel better as I’ve been super consistent with the stretches I’ve been given, still allowing it to rest despite this as it’s still a little sore.

Will be hitting 2x leg sessions and 2x arms with no chest/back or delt work.

Did an hour of LISS last night and then legs tonight with some slight programming changes.

17 Dec 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
155 x 17 (15-20 rep range)
125 x 12 (12-15 rep range)

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

Plank
0 min 50 sec (go until failure)

Leg Curls
26 x 15
47 x 7
61 x 3
89 x 12 (15-20 rep range)
68 x 10 (12-15 rep range)

Banded Leg Extensions (exercise band used for extra resistance; I think my coach may hate me)
26 x 10 Had to do before curls
40 x 7
54 x 11 (15-20 rep range) Will need to drop - misjudged difficulty
40 x 10 (10-12 rep range)

Leg Press
130 x 10
210 x 7
250 x 3
290 x 10 (10-12 rep range) 4 second eccentrics
250 x 10 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 12 (12-15 rep range)

Slight changes have absolutely cooked my legs, I’ll be back Thursday for arms.
 
JackedPingu said:
Shoulder starting to feel better as I’ve been super consistent with the stretches I’ve been given, still allowing it to rest despite this as it’s still a little sore.

Will be hitting 2x leg sessions and 2x arms with no chest/back or delt work.

Did an hour of LISS last night and then legs tonight with some slight programming changes.

17 Dec 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
155 x 17 (15-20 rep range)
125 x 12 (12-15 rep range)

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

Plank
0 min 50 sec (go until failure)

Leg Curls
26 x 15
47 x 7
61 x 3
89 x 12 (15-20 rep range)
68 x 10 (12-15 rep range)

Banded Leg Extensions (exercise band used for extra resistance; I think my coach may hate me)
26 x 10 Had to do before curls
40 x 7
54 x 11 (15-20 rep range) Will need to drop - misjudged difficulty
40 x 10 (10-12 rep range)

Leg Press
130 x 10
210 x 7
250 x 3
290 x 10 (10-12 rep range) 4 second eccentrics
250 x 10 (10-12 rep range)

RDL
60 x 10
80 x 7
100 x 12 (12-15 rep range)

Slight changes have absolutely cooked my legs, I’ll be back Thursday for arms.
Click to expand...
legs destroyed :)
 
Did arms tonight with no delt work, the diagnosis for my shoulder was impinged shoulder syndrome and we should be back to regular training next week.

19 Dec 2024

Single arm dumbbell curl
6 x 15
8 x 7
10 x 17 (15-20 rep range)
8 x 13 (12-15 rep range)

Single arm tricep pushdown
2.5 x 10
5 x 7
12.5 x 12 Drop moving forward (15-20 rep range)

Wide grip cable ez curl
12.5 x 10
21 x 3
28 x 7 Drop weight (10-12 rep range)

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

Single arm preacher machine curl
10 x 7
20 x 10 (10-12 rep range)
12.5 x 12 (12-15 rep range)

Legs again tomorrow.
 
JackedPingu said:
Did arms tonight with no delt work, the diagnosis for my shoulder was impinged shoulder syndrome and we should be back to regular training next week.

19 Dec 2024

Single arm dumbbell curl
6 x 15
8 x 7
10 x 17 (15-20 rep range)
8 x 13 (12-15 rep range)

Single arm tricep pushdown
2.5 x 10
5 x 7
12.5 x 12 Drop moving forward (15-20 rep range)

Wide grip cable ez curl
12.5 x 10
21 x 3
28 x 7 Drop weight (10-12 rep range)

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

Single arm preacher machine curl
10 x 7
20 x 10 (10-12 rep range)
12.5 x 12 (12-15 rep range)

Legs again tomorrow.
Click to expand...
strong arm day :) single arms should go up though I see they staying
 
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