Approved Log Power building & Rehabilitation log

[Masonic Bodybuilder]

Great job quitting drinking man. Definitely a game changer when you have fitness goals like yours!

 

[Ringworm1]

First session of the new training program today, 1 on 1 with coach.


Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Wall slides- band between wrists 2 x 3 ( up,side,down)
Push ups on bands 2 x 15 ( between safety’s in rack )
Kettlebell bottoms up press



Exercises:
Dumbbell chest press 3 x 8
Machine chest press 4 x 6
Db flys 2 x 10

Cable face pulls superset tricep pulldowns
2 x 10-12

Very humbled with the Rehab exercises, delts,scapular,triceps and elbows on fire. Can pull 250kg deadlift one day, and struggle to not break form with a 4kg kettlebell overhead the next..

Exercises again were extremely light, 3/4 RPE
I guess this is where I trust the process

 

[LevButlerov]

First session of the new training program today, 1 on 1 with coach.


Rehab:
Foam rolling
Thoracic extensions 2 x 6
Pec PNF stretches
Lat stretch/Holds
Supine band pullapart 2 x 15
Wall slides- band between wrists 2 x 3 ( up,side,down)
Push ups on bands 2 x 15 ( between safety’s in rack )
Kettlebell bottoms up press



Exercises:
Dumbbell chest press 3 x 8
Machine chest press 4 x 6
Db flys 2 x 10

Cable face pulls superset tricep pulldowns
2 x 10-12

Very humbled with the Rehab exercises, delts,scapular,triceps and elbows on fire. Can pull 250kg deadlift one day, and struggle to not break form with a 4kg kettlebell overhead the next..

Exercises again were extremely light, 3/4 RPE
I guess this is where I trust the process

@Ringworm1 first session went well perfect
did you do cardio to finish or start?

 

[Ringworm1]

@Ringworm1 first session went well perfect
did you do cardio to finish or start?

Unfortunately this gym doesn’t have 1 piece of cardio equipment
Only there once a week

Generally do 2-3 days of fasted cardio at normal gym

 

[ballin2504]

Awesome start to the log brother

 

[Noah Wixx]

Welcome into the community brother happy having you here

 

[Tiger Salman Khan]

Hey Evo,
I’ve been given a great opportunity to log for @DofRandD

This log/Diary will be to track my progress as I would like to enter a few local powerlifting competitions next year.

A little about myself :
I have been lifting on and off for quite a few years now, competed over 10 years ago and slowly fell off the wagon. Due to personal circumstances and life stresses I began drinking which is where I’ve stopped lifting in 2019/2020.

I’m currently 7 months sober and have lost a total of 34kg ( 74 pounds ) to date.
I have been back lifting for the past 6 months with the last 4 getting serious working from 2 days a week up to 5.

7months in a deficit hasn’t been easy but I’ve gotten myself into a perfect position to put on as much size/strength as I can safely.

Recent blood work has come back really good with everything back in range after everything been in the red 8months ago.

Current macros have been 2388 a day. 213g protein, 53g fat, 264g of carbohydrates.

PED use has been TRT doses 150-170mg of testosterone E, and the past 6 weeks 250mg Mast P.

Current blast will be :
500-750mg test weekly
500-700mg mast P weekly
60mg Turinabol daily
10-30mg tren ace daily

Adex,aromasin,nolvadex and caber on hand as needed.

Calories have been increased since last Wednesday to 2543, and will increase again on Tuesday after my first session with the coach. Aiming to bump this up weekly, but slowly.

Late 30s, 176 cm and last weeks weight of 88.7kg

Squat : 190kg
Deadlift : 252.5 kg tested yesterday
Bench : TBC

Training will be 4 days a week.
Tues, Wednesdays and Saturday and Sundays with a HUGE focus on shoulder rehabilitation, stability and mobility. 2 upper and 2 lower days

Current supplements :

Creatine HCL
Whey protein
Probiotics
Greens/superfoods powder
High strength fish oil
Berberine
NAC
Tudca
Magnesium
Cialis 5-10mg daily
Astragalus
Psyllium husk
Electrolytes powder
Bcaa
EAA
Pre workout

@Ringworm1 Great detailed start to the log.....looking forward to awesome updates..........

 

[LevButlerov]

Unfortunately this gym doesn’t have 1 piece of cardio equipment
Only there once a week

Generally do 2-3 days of fasted cardio at normal gym

no cardio equipment? @Ringworm1 then get a jump rope, you can do jump rope 5min before and after training

 

[Ringworm1]

Day 2 of new program- lower body A

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats (with heavy band around knees)
Bar x 20
60 x 10
80 x 3
100 x 3
120kg x 8
120 x 8
120 x 8
120 x 8

RDL
80kg x 8 (5-1-3-1)
80 x 8
80 x 8
( 5 sec eccentric with 1 sec pause at bottom)

Walking DB lunges
15 X 16 steps ( 2 RIR)
17.5 X 16 steps

Seated leg curls
40kg x 12( 2 RIR )
49 x 8
49 x 8

Cable crunches
3 x 20,15,12

Standing calf raises
4 x 10-15

Overall enjoyable session, early afternoon.
Not my usual time to train in between meals.
Weird crowd, home to eat, shower and back to work.

 

[Eddie Haskell]

Day 2 of new program- lower body A

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats (with heavy band around knees)
Bar x 20
60 x 10
80 x 3
100 x 3
120kg x 8
120 x 8
120 x 8
120 x 8

RDL
80kg x 8 (5-1-3-1)
80 x 8
80 x 8
( 5 sec eccentric with 1 sec pause at bottom)

Walking DB lunges
15 X 16 steps ( 2 RIR)
17.5 X 16 steps

Seated leg curls
40kg x 12( 2 RIR )
49 x 8
49 x 8

Cable crunches
3 x 20,15,12

Standing calf raises
4 x 10-15

Overall enjoyable session, early afternoon.
Not my usual time to train in between meals.
Weird crowd, home to eat, shower and back to work.

day 2 is good, strong training man @Ringworm1
how about cardio?

 

[stevesmi]

nice work out on this you hit the legs hard

 

[Mobster]

Day 2 of new program- lower body A

Foam rolling
Thoracic extensions 2 x 6
Planks 30 sec on/off -6 sets

High bar squats (with heavy band around knees)
Bar x 20
60 x 10
80 x 3
100 x 3
120kg x 8
120 x 8
120 x 8
120 x 8

RDL
80kg x 8 (5-1-3-1)
80 x 8
80 x 8
( 5 sec eccentric with 1 sec pause at bottom)

Walking DB lunges
15 X 16 steps ( 2 RIR)
17.5 X 16 steps

Seated leg curls
40kg x 12( 2 RIR )
49 x 8
49 x 8

Cable crunches
3 x 20,15,12

Standing calf raises
4 x 10-15

Overall enjoyable session, early afternoon.
Not my usual time to train in between meals.
Weird crowd, home to eat, shower and back to work.

Lots here doing that last year and not at all this year

 

[JasonPriest]

Looking good man that's a nice training session

 

[BodyMonster34]

bro you pushing it I want to see more size from you

 

[Quadsweep]

you can always just do some cardio around your neighborhood

 

[Austin316]

I hate cardio at the gym anyway it's so boring get out there and do some trail running

 

[sambee38]

find a hill that is easy to run up and down and that will be a great workout if you don't have time for cardio

 

[BookerTNY]

looking really good man you're pushing things along

 

[Arabian]

nice lower body workout I like what I'm seeing

 

[Zyglamail]

squats looking good, i am impressed