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Approved Log Losiol Primobolan Testosterone Log

good details updates on your workouts it's really helping a lot of guys
 
was Platz the guy who came up with 10x10's?
 
Sleep: 7h
Morning fasted bw: 217.4

Anavar is nuts. I’ve been on 80g of carbs for the last few days and todays pump was wild, almost hurt 😅 training today was point.

Chest Triceps Delts

Flat DB bench - big stretch
12 (60) slow warm up
12 (60) slow warm up

07 (105)
05 (100)
04 (100)
05 (90)
07 (80)

Nautilus converging chest press - big stretch controlled negatives
05 (230) drop 05 (180)
08 (180) drop 06 (90)
05 (180) drop 06 (90)
06 (140)) drop 06 (90)
08 (140) drop 06 (90)- normal speed
14 (90) slow

Chest flys - big stretch
12 (43)
10 (43)
10 (40)
12 (37)
12 (37)

ISO hammer super incline press
11 (90) slow
08 (90) slow
07 (90) slow

Pec dec
11 (160)
11 (160)
11 (160)

Tricep vbar push down
10 (88)
10 (88) drop 04
08 (88) drop 04 (50)

Tricep rope push down
12 (44)
14 (44)
12 (44)
12 (38)

Db lateral raises
15 (30) slow
15 (30 slow drop 12 (20) super set 10 (20 front raises
12 (30) drop 15 (20)
12 (30) drop 13 (20)
10 (30) drop 12 (20)

25 min pw cardio
 

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Sleep: 7h
Morning fasted bw: 216.8

Back Biceps

10 bw pull ups

Barbell bent row

12 (1) warm up slow

12 (225) slow
09 (225) slow
07 (225) slow
11 (185)slow
11 (185)) slow
11 (185) slow
14 (140)

Seated cable rows - full stretch
11 (209)
10 (209)
08 (209) drop 04 (143)
09 (187) extreme squeeze middle back

Lateral pull downs - slow controlled
11 (187)
10 (187)
10 (187)
08 (187)
11 (209)

ISO hammer row
11 (360) slow
11 (360) slow
11 (230) slow
11 (230) slow

ISO hammer low row
11 (180) slow
11 (180) slow

Machine preacher curls
14 (70)
10 (70) drop 10 (45)
09 (70) drop 10 (45)
12 (45)

Alternating db curls
12 (40)
11 (40)
10 (40)
08 (40)

25 min post workout cardio
 
Sleep: 7h
Morning fasted bw: 216.8

Back Biceps

10 bw pull ups

Barbell bent row

12 (1) warm up slow

12 (225) slow
09 (225) slow
07 (225) slow
11 (185)slow
11 (185)) slow
11 (185) slow
14 (140)

Seated cable rows - full stretch
11 (209)
10 (209)
08 (209) drop 04 (143)
09 (187) extreme squeeze middle back

Lateral pull downs - slow controlled
11 (187)
10 (187)
10 (187)
08 (187)
11 (209)

ISO hammer row
11 (360) slow
11 (360) slow
11 (230) slow
11 (230) slow

ISO hammer low row
11 (180) slow
11 (180) slow

Machine preacher curls
14 (70)
10 (70) drop 10 (45)
09 (70) drop 10 (45)
12 (45)

Alternating db curls
12 (40)
11 (40)
10 (40)
08 (40)

25 min post workout cardio
I got back workout tomorrow. Going to be doing 8 sec reps. Its going to suck ass. LOL. At least I should be well rested. Didn't go to the gym the last two days. Been sitting on my ass doing nothing but cooking, eating, and sleeping.
 
Sleep: 7h
Morning fasted bw: 221.4

Legs Abs

Seated leg extensions - slow negatives

20 (100) slow squeeze
12 (150) slow squeeze

10 (260) + partials
10 (260 + partials
10 (260) + partials
11 (230) + partials
12 (230) + partials

Barbell squat
12 (1) warm up

12 (225)
12 (315) controlled
07 (365) controlled
11 (315) controlled
10 (315) controlled

Belt squat
14 (360)
12 (360) slow quad focused
13 (360) slow quad focused
12 (360) slow quad focused
12 (360) slow quad focused
14 (270) slow quad focused

Standing calve raises - hold at top
12 (170)
15 (150) super set 20 bw taises
14 (150) super set 15 bw raises
12 (150) super set 12 bw raises
10 (150) super set 12 bw raises

Single leg hamstring curls
10 (80)
10 (70)

Lying hamstring curls
12 (180) + partials
10 (180) + partials
10 (160) + partials
10 (160) + partials

Crunch machine
30 (135)
20 (135)
15 (135)
15 (135)

Walking barbell lunges
25 yards (95) x2
25 yards (135) failure

25 min pw cardio
That’s a good leg day man.
 
I got back workout tomorrow. Going to be doing 8 sec reps. It’s going to suck ass. LOL. At least I should be well rested. Didn't go to the gym the last two days. Been sitting on my ass doing nothing but cooking, eating, and sleeping.
I need to try those 8 sec reps 🥹 and that’s exactly what I did from
sat - sun, eat sleep and enjoy 😂 definitely felt the benefits of that these last few workouts
 
I need to try those 8 sec reps 🥹 and that’s exactly what I did from
sat - sun, eat sleep and enjoy 😂 definitely felt the benefits of that these last few workouts
You ever feel light headed and on the verge of vomiting? That’s how I feel while doing this style of training on my first exercise of the day.
 
Sleep: 7h
Morning fasted bw: 217.4

Anavar is nuts. I’ve been on 80g of carbs for the last few days and todays pump was wild, almost hurt 😅 training today was point.

Chest Triceps Delts

Flat DB bench - big stretch
12 (60) slow warm up
12 (60) slow warm up

07 (105)
05 (100)
04 (100)
05 (90)
07 (80)

Nautilus converging chest press - big stretch controlled negatives
05 (230) drop 05 (180)
08 (180) drop 06 (90)
05 (180) drop 06 (90)
06 (140)) drop 06 (90)
08 (140) drop 06 (90)- normal speed
14 (90) slow

Chest flys - big stretch
12 (43)
10 (43)
10 (40)
12 (37)
12 (37)

ISO hammer super incline press
11 (90) slow
08 (90) slow
07 (90) slow

Pec dec
11 (160)
11 (160)
11 (160)

Tricep vbar push down
10 (88)
10 (88) drop 04
08 (88) drop 04 (50)

Tricep rope push down
12 (44)
14 (44)
12 (44)
12 (38)

Db lateral raises
15 (30) slow
15 (30 slow drop 12 (20) super set 10 (20 front raises
12 (30) drop 15 (20)
12 (30) drop 13 (20)
10 (30) drop 12 (20)

25 min pw cardio
@Losiol anavar is super good for pumps when you ripped bro

Sleep: 7h
Morning fasted bw: 216.8

Back Biceps

10 bw pull ups

Barbell bent row

12 (1) warm up slow

12 (225) slow
09 (225) slow
07 (225) slow
11 (185)slow
11 (185)) slow
11 (185) slow
14 (140)

Seated cable rows - full stretch
11 (209)
10 (209)
08 (209) drop 04 (143)
09 (187) extreme squeeze middle back

Lateral pull downs - slow controlled
11 (187)
10 (187)
10 (187)
08 (187)
11 (209)

ISO hammer row
11 (360) slow
11 (360) slow
11 (230) slow
11 (230) slow

ISO hammer low row
11 (180) slow
11 (180) slow

Machine preacher curls
14 (70)
10 (70) drop 10 (45)
09 (70) drop 10 (45)
12 (45)

Alternating db curls
12 (40)
11 (40)
10 (40)
08 (40)

25 min post workout cardio
iso hammers PUMP IT bro i like the range on them 360
 
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