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@Rogue888 great work man. Looking awesomeTraining Log Update - End of Week 3
Week 3 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
Will pull first lot of bloods in a few weeks and share here as well. Expecting to pull some decent numbers as both suppliers I’m using have a fantastic record.
Powered by the best - and happy to announce @Driven-Nutrition has got me on his logging team for his range of supplementary products to keep me healthy and going to the next level!
Will be adding these into the daily routine from tomorrow and add into my posts
Cut Finish Weight: 89kg
Today Weight: 94.5kg
Current 4wk Average: 93.9kg
Calories: 3500
Training this week;
Friday
For Time In Pairs
3 Rounds For Time:
200m Run (together)
30 Chest-to-bar Pull-ups (shared)
30 Deadlifts, 100/kg (shared)
200m Run (together)
30 Toes-to-bar (shared)
30 Lateral Burpees over Barbell (shared)
Saturday
Workout
5 rounds for time of:
10 Single Arm Devil Press, 22.5kg
10 Pull-ups
15 Kettlebell Swings, 24kg
Run, 200 m
Sunday
Rest Day
Monday
Still finalising 3x day split to do at normal gym alongside CrossFit training. Went to gym today to hit some legs though. Top set of back squat was 140kg for 5 reps.
@Rogue888 great updates man......numbers look solid..........Training Log Update - Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
Kaizen, SLU and 5AMINO additions from @Driven-Nutrition
Awesome products and a great brand don’t forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 95.8kg
Current 4wk Average: 94.0kg
Calories: 3500
Training this week;
Monday
Team Workout
Teams of 4
Complete as many rounds as possible in 30 mins of:
20/Row or Ski Calories
max rep Double Unders
max rep Single Dumbbell Box Step-ups, 22.5kg, 20 in
max rep Bench Press, 60kg
Tuesday
Deadlifts
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75% 140kg
Set 2: 3 Reps @ 85% 150kg
Set 3: 1 Reps @ 90% 160kg
Set 4: 5 Reps @ 80% 145kg
Set 5: 3 Reps @ 85% 150kg
Set 6: 1 Rep @95%+ 185kg, new PB!
Wednesday
Workout
AMRAP - As Many Rounds As Possible
Complete as many rounds as possible in 8 mins of:
10 Power Cleans, 60kg
15 Push-ups
10 Box Jumps, 24in
Thursday
Normal gym - bit of a light / recovery session, hit some db curls, hammer curls, tricep push down and overhead strict press
Have got an app now to start logging normal gym workouts so will start including
Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Rest Day
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
Attachments
Last edited:
@Rogue888 I see your calories but whats your macro breakdown and foods? want to know how much protein you doing here.Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
The push day, any push ups before you start?
200+ grams protein a day brother
Around 40/30/30 split carbs protein fats, the carbs help a lot with the CrossFit cardio/intensity training
Always push ups!
You can really push the protein up with your volume
@Rogue Nice job, man. Very impressed with your consistencyTraining Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
I can imagine the CrossFit training kicks the shit out of you.
@Rogue888 Bro, this looking fantastic. I like the Friday training. Push-ups and pull-ups on point.Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
Don't you remember? Even roughlyTraining Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
Yeah roughly but like to be accurate , downloaded an app now to record all the data in.. watch this space
@Rogue888 test primo and hgh is a cream of the crop stack. A very good for good clean lean gains. I like the setup.Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
@Rogue888 I love the body weight exercises. You're doing between the pull-ups and push-ups and running and the squats very nice workout routine.Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
@Rogue888 Job, man, this is a really good workout. I got a lot of respect for what you're doing here.Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
@evo family has much respect for your hardwork. this is how it needs to be done. keep it UP!Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
@Rogue888 Hey, awesome update for the end of Week 4! Your cycle with Test E, Primo E, NPP, and GH looks solid, and it’s great to hear NPP is boosting strength and recovery.Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
@Rogue888 nice push day man. Can’t beat a good push day.Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
Nice work here BruTraining Log Update - End Of Week 4
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Kaizen, SLU and 5AMINO1MQ additions from @Driven-Nutrition into the mix properly this week.
Kaizen 1ml per say
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Kaizen has been great, feels a lot nicer to pin compared to other Carnitine I’ve used, with less PIP. Dont forget to use “ROGUE10” when you place an order for 10% off
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Sunday
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
Training Log Update - Start Of Week 5
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
Kaizen, SLU and 5AMINO1MQ from @Driven-Nutrition this week keeping me healthy!
Kaizen 1ml per day
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Cut Finish Weight: 89kg
Today Weight: 96.5
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Monday - Hyrox Session
Workout
For Time
5 Rounds for Quality
500m Row
15 Russian KB Swings 24kg
400m Run
15 Wallballs HYROX Weight
Tuesday - CrossFit
Weightlifting
For Load
Every 2:00 x 5 Sets
1 Power Clean + 1 Hang Squat Clean
Complete@ 70-80% of 1RM Clean.
Completed at 60kg/70kg/70kg/80kg/80kg
Workout
Every 3 mins x 4 Sets
15 Calories Row/Ski/Bike
12 Deadlifts, 60kg
9 Hang Power Cleans, 60kg
6 Front Squats, 60kg
Wednesday - Gym
Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 70 kg x 8
Set 3: 80 kg x 8
Set 4: 90 kg x 6
Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6
Butterfly (Pec Deck)
Set 1: 8 Resistance x 15
Set 2: 9 Resistance x 15
Set 3: 12 Resistance x 15
Triceps Pushdown (Straight Bar)
Set 1: 45.5 kg x 12
Set 2: 59.1 kg x 12
Set 3: 68.2 kg x 10
Triceps Overhead Extension (Cable, Rope)
Set 1: 31.8 kg x 12
Set 2: 31.8 kg x 12
Set 3: 40.9 kg x 12
Low To High Cable Fly
(Weights are per side so x2 total)
Set 1: 13.6 kg x 12
Set 2: 18.2 kg x 12
Set 3: 18.2 kg x 13
Week 4 Cycle
250 Test E @R&Dpharma
200 Primo E @Raptor Labs
100 NPP @R&Dpharma
3IU GH before bed @Raptor Labs
Kaizen, SLU and 5AMINO1MQ from @Driven-Nutrition this week keeping me healthy!
Kaizen 1ml per day
5AMINO1MQ 50mg 2x Day
SLU 1mg Daily split into 2x doses
Cut Finish Weight: 89kg
Today Weight: 96.5
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Monday - Hyrox Session
Workout
For Time
5 Rounds for Quality
500m Row
15 Russian KB Swings 24kg
400m Run
15 Wallballs HYROX Weight
Tuesday - CrossFit
Weightlifting
For Load
Every 2:00 x 5 Sets
1 Power Clean + 1 Hang Squat Clean
Complete@ 70-80% of 1RM Clean.
Completed at 60kg/70kg/70kg/80kg/80kg
Workout
Every 3 mins x 4 Sets
15 Calories Row/Ski/Bike
12 Deadlifts, 60kg
9 Hang Power Cleans, 60kg
6 Front Squats, 60kg
Wednesday - Gym
Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 70 kg x 8
Set 3: 80 kg x 8
Set 4: 90 kg x 6
Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6
Butterfly (Pec Deck)
Set 1: 8 Resistance x 15
Set 2: 9 Resistance x 15
Set 3: 12 Resistance x 15
Triceps Pushdown (Straight Bar)
Set 1: 45.5 kg x 12
Set 2: 59.1 kg x 12
Set 3: 68.2 kg x 10
Triceps Overhead Extension (Cable, Rope)
Set 1: 31.8 kg x 12
Set 2: 31.8 kg x 12
Set 3: 40.9 kg x 12
Low To High Cable Fly
(Weights are per side so x2 total)
Set 1: 13.6 kg x 12
Set 2: 18.2 kg x 12
Set 3: 18.2 kg x 13
