Approved Log B3rnie Iron Flame Rebound - Rebound/Bulk Log

[ceo]

bros I'm so impressed with your before and after pictures,

It just shows that hard work and dedication really makes a difference.

 

[Austin316]

I know you have a lot of words of wisdom to share with us as well. This is what the community is all about helping each other.

 

[sambee38]

The Primo looks fantastic.

It will work good for you shaping your body.

 

[BookerTNY]

Very nice back pose. You should be proud of what you've accomplished, what a change that you have done.

 

[Arabian]

Sorry, I'm late to the party, but man, I have to say you had an amazing change to your physique.

A lot of people are going to be following this and learning.

 

[Zyglamail]

Thanks for taking the time to lay out your workouts for the week.
I like how you lay things out, and make it simple.

 

[Shrine]

Obviously, what you're doing is working great.

And you're not going too overboard with the performance enhancers that you're using, which is impressive too.

 

[caligirl85]

Really excited to see what you're capable of accomplishing on this log.
the tbol you are gonna love. It's one of my favorites.

 

[zedhed]

That's really good that you're adding in different exercises on each day like that.

It's all about training, your body, if you want to look a certain way.

 

[Masonic Bodybuilder]

Great looking back and shoulders brother!

 

[B3rnie]

@B3rnie back pic is intense bro you a true bodybuilder at heart
i like the food intake high protein but can go higher imo +50 grams
this is your full training never changes?

This is my new training routine that my coach has given me. I was previously training a Push, Pull, Legs, Push, Pull, Legs, Rest routine for a year now so this is a great change. I guess its like any type of push/mass phase as long as I continue to push up reps or weights then I'm on the right path. I know my protein may seem low compared to some but I'm able grow on what I'm taking so will continue with these amounts but if there is a sticking point during this phase will definitely consider increasing protein.

 

[B3rnie]

Bro, you are a beast, but make sure you get in your red meat.

You need it for your nutrition.

I'm making sure I get my red meat in that is a given. Luckily in Australia we have kangaroo meat readily available as its a very lean red meat which is perfect to get your protein and iron from but keeping fat intake down.

Here is a picture of some of my meal preps made for the week we are in now with kangaroo meat, vegetables and white rice.
439 calories: Protein 41g, Carbs 51g, Fats 6g

 

[Npcclassicphysique champ]

This is my new training routine that my coach has given me. I was previously training a Push, Pull, Legs, Push, Pull, Legs, Rest routine for a year now so this is a great change. I guess its like any type of push/mass phase as long as I continue to push up reps or weights then I'm on the right path. I know my protein may seem low compared to some but I'm able grow on what I'm taking so will continue with these amounts but if there is a sticking point during this phase will definitely consider increasing protein.

interesting bro will be following the new one

I'm making sure I get my red meat in that is a given. Luckily in Australia we have kangaroo meat readily available as its a very lean red meat which is perfect to get your protein and iron from but keeping fat intake down.

Here is a picture of some of my meal preps made for the week we are in now with kangaroo meat, vegetables and white rice.
439 calories: Protein 41g, Carbs 51g, Fats 6g
View attachment 78316

clean meals bro i like the protein mix there

 

[ballin2504]

So my routine was a bit funny this first week through me not quite understanding the layout and execution of the programme but moving forward will move the first Cardio/Abs day to a Tuesday to break up the week a bit more. All exercises work up to 1 max set of 8-12 reps except bodyweight exercises are to be done to failure. Do as many building sets as necessary to max out safely. Rest as long as reasonably required which for me is about 1min 30sec. The first exercise of each session really gets the blood pumping into the muscle group. This along with the 30mg Turinabol and 1ml Kaizen and 5mg Cialis make me feel rock solid and some of the best pumps I've experienced so far. Strength is definitely building up but still have endurance, speed and agility. I also apoligise for the bad formatting as I'm on a mac and only ever have had experience on Microsoft Windows. The supersets of abs are meant to be across one more column buy for whatever reason aren't.

Saturday​ Sunday​ Monday​ Tuesday​ Wednesday​ Thursday​ Friday​

Chest/Triceps Back/Biceps Quads/Calves Shoulders/Arms Hamstrings/Calves Cardio/Abs Cardio/Abs

Push Up​ x72​ x52​ x50​ Pull Up x16 x17 x15 Lunge x100 x100 x100 Push Up x61 x53 x49 Back Extension (Hyperextension) x16 x20 x19 Elliptical Trainer (Resistance 14) 6.4km - 1h 0min 20s​ Treadmill (Incline 14) 5.2km - 1h 0min 25s

Incline Bench Press (Dumbbell) 26kg x15 36kg x10 Reverse Grip Lat Pulldown (Cable) 97kg x11 107kg x9 Leg Extension (Machine) 103kg x14 117kg x10 Rear Delt Reverse Fly (Machine) 89kg x18 133.5kg x8 Lying Leg Curl (Machine) 56kg x16 70kg x8 Crunch (Superset) x30 x30 x30 Crunch (Superset) x44 x35 x34

Incline Chest Press (Hammer Strength) 40kg x15 60kg x8 Chest Supported Incline Row (Dumbbell) 26kg x11 28kg x8 Bulgarian Split Squat 12kg x8 14kg x10 Lateral Raise (Dumbbell) 12kg x20 16kg x12 Straight Leg Deadlift 40kg x15 50kg x10 Lying Leg Raise (Superset) x20 x20 x22 Lying Leg Raise (Superset) x20 x21 x26

Chest Dip (Weighted) 20kg x15 30kg x10 Iso-Lateral Row (Hammer Strength) 65.4kg x12 85.4kg x8 Leg Press (HammerStrength) 254kg x12 294kg x10 Shoulder Press (Hammer Strength) 44.5kg x18 124.5kg x9 Seated Calf Raise (Machine) 147kg x8 147kg x8

Tricep Pushdown 42kg x20 63kg x12 Seated Cable Row - V Grip (Cable) 129kg x12 Hack Squat (Hammer Strength) 80kg x10 Face Pull​ 36.25kg x16 40kg x9 Hip Adduction (Machine) 143kg x20 153kg x11

Cable Crossovers 15kg x25 25kg x10 Preacher Curl (Machine) 42kg x14 63kg x8 Standing Calf Raise (Machine) 200kg x20 240kg x10 Tricep Rope Pushdown 36kg x14 42kg x12 Standing Calf Raise (Machine) 200kg x20 240kg x11

Single Arm Tricep Pushdown (Cable) 15kg x14 17.5kg x13 Hammer Curl (Dumbbell) 20kg x14 24kg x10 Seated Calf Raise 107.2kg x14 127.2 x12 Bicep Curl (Dumbbell) 18kg x15 22kg x 10 Decline Crunch x50 x50 x50

Decline Crunch x50 x50 x50

View attachment 77972
Use Code- BURN10 for 10% off at checkout when purchasing through UGLOZ.is

Solid back and delts man!

 

[Noah Wixx]

Back looks awesome

 

[RoySimpson]

So my routine was a bit funny this first week through me not quite understanding the layout and execution of the programme but moving forward will move the first Cardio/Abs day to a Tuesday to break up the week a bit more. All exercises work up to 1 max set of 8-12 reps except bodyweight exercises are to be done to failure. Do as many building sets as necessary to max out safely. Rest as long as reasonably required which for me is about 1min 30sec. The first exercise of each session really gets the blood pumping into the muscle group. This along with the 30mg Turinabol and 1ml Kaizen and 5mg Cialis make me feel rock solid and some of the best pumps I've experienced so far. Strength is definitely building up but still have endurance, speed and agility. I also apoligise for the bad formatting as I'm on a mac and only ever have had experience on Microsoft Windows. The supersets of abs are meant to be across one more column buy for whatever reason aren't.

Saturday​ Sunday​ Monday​ Tuesday​ Wednesday​ Thursday​ Friday​

Chest/Triceps Back/Biceps Quads/Calves Shoulders/Arms Hamstrings/Calves Cardio/Abs Cardio/Abs

Push Up​ x72​ x52​ x50​ Pull Up x16 x17 x15 Lunge x100 x100 x100 Push Up x61 x53 x49 Back Extension (Hyperextension) x16 x20 x19 Elliptical Trainer (Resistance 14) 6.4km - 1h 0min 20s​ Treadmill (Incline 14) 5.2km - 1h 0min 25s

Incline Bench Press (Dumbbell) 26kg x15 36kg x10 Reverse Grip Lat Pulldown (Cable) 97kg x11 107kg x9 Leg Extension (Machine) 103kg x14 117kg x10 Rear Delt Reverse Fly (Machine) 89kg x18 133.5kg x8 Lying Leg Curl (Machine) 56kg x16 70kg x8 Crunch (Superset) x30 x30 x30 Crunch (Superset) x44 x35 x34

Incline Chest Press (Hammer Strength) 40kg x15 60kg x8 Chest Supported Incline Row (Dumbbell) 26kg x11 28kg x8 Bulgarian Split Squat 12kg x8 14kg x10 Lateral Raise (Dumbbell) 12kg x20 16kg x12 Straight Leg Deadlift 40kg x15 50kg x10 Lying Leg Raise (Superset) x20 x20 x22 Lying Leg Raise (Superset) x20 x21 x26

Chest Dip (Weighted) 20kg x15 30kg x10 Iso-Lateral Row (Hammer Strength) 65.4kg x12 85.4kg x8 Leg Press (HammerStrength) 254kg x12 294kg x10 Shoulder Press (Hammer Strength) 44.5kg x18 124.5kg x9 Seated Calf Raise (Machine) 147kg x8 147kg x8

Tricep Pushdown 42kg x20 63kg x12 Seated Cable Row - V Grip (Cable) 129kg x12 Hack Squat (Hammer Strength) 80kg x10 Face Pull​ 36.25kg x16 40kg x9 Hip Adduction (Machine) 143kg x20 153kg x11

Cable Crossovers 15kg x25 25kg x10 Preacher Curl (Machine) 42kg x14 63kg x8 Standing Calf Raise (Machine) 200kg x20 240kg x10 Tricep Rope Pushdown 36kg x14 42kg x12 Standing Calf Raise (Machine) 200kg x20 240kg x11

Single Arm Tricep Pushdown (Cable) 15kg x14 17.5kg x13 Hammer Curl (Dumbbell) 20kg x14 24kg x10 Seated Calf Raise 107.2kg x14 127.2 x12 Bicep Curl (Dumbbell) 18kg x15 22kg x 10 Decline Crunch x50 x50 x50

Decline Crunch x50 x50 x50

View attachment 77972
Use Code- BURN10 for 10% off at checkout when purchasing through UGLOZ.is

@B3rnie Looking great bro stay on that grind!

 

[B3rnie]

So we are heading into week 3 now and this is the wrap up of week 2. Calories are still at 2,500 but I'm still making weight gains. Im definitely feeling alot fuller and stronger, all whilst gaining more vascularity. Dosages for all PEDs remain the same with the only addition being "Superdrive" which I use pre workout. The combination of the Tbol and "Kaizen" which contains L-Carnitine seems to helping with endurance as I seem to have alot more energy to push through the workouts and feel like I could continue to train for another hour longer.
BP: 125/62 - 131/76
HR: avg. 75 bpm
BG: 4.5
BW: 90.7kg
PED Doses: Sustanon 500mg , Primo-E 280mg, Turinabol 30mg, HGH 5iu
Preworkout Supps: Kaizen 1ml, Superdrive 1ml

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Triceps	Back/Biceps	Quads/Calves	Shoulders/Arms	Hamstrings/Calves	Cardio/Abs	Cardio/Abs
Push Ups 1) X72 2) X56 3) X51	Pull Ups 1) X20 2) X17 3) X17	Lunges 1) X122 2) X112 3) X104	Push Ups 1) X73 2) X57 3) X51	Back Extension (Hyperextension) 1) X21 2) X18 3) X18	Elliptical Trainer (Resistance 14) 1) 6.2km – 1h 0min 37s	Treadmill (Incline Max 15) 1) 4.8km – 1h 0min 51s
Incline Bench Press (Dumbbell) 1) 26kg x15 2) 36kg x10	Reverse Grip Lat Pulldown 1) 97kg x12 2) 107kg x10	Leg Extension (Machine) 1) 103kg x14 2) 124kg x8	Rear Delt Reverse Fly (Machine) 1) 96kg x20 2) 136kg x8	Lying Leg Curl (Machine) 1) 63kg x16 2) 77kg x8	Crunch (Superset) 1) X44 2) X40 3) X40	Crunch (Superset) 1) X38 2) X40 3) X40
Incline Chest Press (Harder Hammer Strength) 1) 25kg x16 2) 45kg x10	Chest Supported Incline Row (Dumbbell) 1) 28kg x10	Bulgarian Split Squat 1) 12kg x8 2) 14kg x8	Lateral Raise (Dumbbell) 1) 14kg x20 2) 18kg x12	Straight Leg Deadlift 1) 65kg x10	Laying Leg Raise (Superset) 1) X24 2) X26 3) X30	Laying Leg Raise (Superset) 1) X24 2) X26 3) X28
Cable Fly Crossovers 1) 15kg x26 2) 25kg x14 3) 28.75kg x9	Iso Lateral Row (Hammer Strength) 1) 65.4kg x20 2)105.4kg x8	Hack Squat (Hammer Strength) 1) 80kg x10	Shoulder Press (Hammer Strength) 1) 54.5kg x20 2) 64.5kg x12	Seated Calf Raise 1)147kg x10
Chest Dip (Weighted) 1) 20kg x20 2) 40kg x9	Seated Cable Row – V Grip (Cable) 1) 129kg x12	Standing Calf Raise (Machine) 1) 200kg x22 2) 240kg x12	Rope Face Pull 1) 36.25kg x17 2) 40kg x12	Hip Adduction (Machine) 1) 143kg x24 2) 153kg x20 3) 173kg x9
Triceps Pushdown 1) 49kg x18 2) 63kg x12	Preacher Curl (Machine) 1) 42kg x18 2) 63kg x10	Leg Press (Hammer Strength) 1) 254kg x14 2) 294kg x12	Triceps Rope Pushdown 1) 42kg x20 2) 56kg x8	Standing Calf Raise (Machine) 1) 200kg x30 2) 250kg x12
Single Arm Triceps Pushdown (Cable) 1) 15kg x18 2) 21.25kg x10	Hammer Curl (Dumbbell) 1) 20kg x18 2) 26kg x10	Seated Calf Raise 1) 107.5kg x16 2) 127.5kg x13 3) 137.5kg x10	Bicep Curl (Dumbbell) 1) 18kg x16 2) 22kg x12	Hip Abduction (Machine) 1)143kg x20 2)163kg x12
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

 

[Npcclassicphysique champ]

So we are heading into week 3 now and this is the wrap up of week 2. Calories are still at 2,500 but I'm still making weight gains. Im definitely feeling alot fuller and stronger, all whilst gaining more vascularity. Dosages for all PEDs remain the same with the only addition being "Superdrive" which I use pre workout. The combination of the Tbol and "Kaizen" which contains L-Carnitine seems to helping with endurance as I seem to have alot more energy to push through the workouts and feel like I could continue to train for another hour longer.
BP: 125/62 - 131/76
HR: avg. 75 bpm
BG: 4.5
BW: 90.7kg
PED Doses: Sustanon 500mg , Primo-E 280mg, Turinabol 30mg, HGH 5iu
Preworkout Supps: Kaizen 1ml, Superdrive 1ml

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Triceps	Back/Biceps	Quads/Calves	Shoulders/Arms	Hamstrings/Calves	Cardio/Abs	Cardio/Abs
Push Ups 1) X72 2) X56 3) X51	Pull Ups 1) X20 2) X17 3) X17	Lunges 1) X122 2) X112 3) X104	Push Ups 1) X73 2) X57 3) X51	Back Extension (Hyperextension) 1) X21 2) X18 3) X18	Elliptical Trainer (Resistance 14) 1) 6.2km – 1h 0min 37s	Treadmill (Incline Max 15) 1) 4.8km – 1h 0min 51s
Incline Bench Press (Dumbbell) 1) 26kg x15 2) 36kg x10	Reverse Grip Lat Pulldown 1) 97kg x12 2) 107kg x10	Leg Extension (Machine) 1) 103kg x14 2) 124kg x8	Rear Delt Reverse Fly (Machine) 1) 96kg x20 2) 136kg x8	Lying Leg Curl (Machine) 1) 63kg x16 2) 77kg x8	Crunch (Superset) 1) X44 2) X40 3) X40	Crunch (Superset) 1) X38 2) X40 3) X40
Incline Chest Press (Harder Hammer Strength) 1) 25kg x16 2) 45kg x10	Chest Supported Incline Row (Dumbbell) 1) 28kg x10	Bulgarian Split Squat 1) 12kg x8 2) 14kg x8	Lateral Raise (Dumbbell) 1) 14kg x20 2) 18kg x12	Straight Leg Deadlift 1) 65kg x10	Laying Leg Raise (Superset) 1) X24 2) X26 3) X30	Laying Leg Raise (Superset) 1) X24 2) X26 3) X28
Cable Fly Crossovers 1) 15kg x26 2) 25kg x14 3) 28.75kg x9	Iso Lateral Row (Hammer Strength) 1) 65.4kg x20 2)105.4kg x8	Hack Squat (Hammer Strength) 1) 80kg x10	Shoulder Press (Hammer Strength) 1) 54.5kg x20 2) 64.5kg x12	Seated Calf Raise 1)147kg x10
Chest Dip (Weighted) 1) 20kg x20 2) 40kg x9	Seated Cable Row – V Grip (Cable) 1) 129kg x12	Standing Calf Raise (Machine) 1) 200kg x22 2) 240kg x12	Rope Face Pull 1) 36.25kg x17 2) 40kg x12	Hip Adduction (Machine) 1) 143kg x24 2) 153kg x20 3) 173kg x9
Triceps Pushdown 1) 49kg x18 2) 63kg x12	Preacher Curl (Machine) 1) 42kg x18 2) 63kg x10	Leg Press (Hammer Strength) 1) 254kg x14 2) 294kg x12	Triceps Rope Pushdown 1) 42kg x20 2) 56kg x8	Standing Calf Raise (Machine) 1) 200kg x30 2) 250kg x12
Single Arm Triceps Pushdown (Cable) 1) 15kg x18 2) 21.25kg x10	Hammer Curl (Dumbbell) 1) 20kg x18 2) 26kg x10	Seated Calf Raise 1) 107.5kg x16 2) 127.5kg x13 3) 137.5kg x10	Bicep Curl (Dumbbell) 1) 18kg x16 2) 22kg x12	Hip Abduction (Machine) 1)143kg x20 2)163kg x12
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

week 3 looks good @B3rnie bro i noticed you did 20 to 17 on pull ups you think you can do more?
superdrive? interesting can you drop a pic of it please

 

[ceo]

bros i bet people use your pics to catfish. you look good!

 

[ROIDDERS]

Very nice meal pictures.

That's the way to do food prep.