Approved Log Testosterone Primobolam transformation & growth Log

[BookerTNY]

dog walking is definitely good cardio and the dog will be happy

 

[sambee38]

nice job man very good I like the Hammer Strength

 

[Austin316]

you're doing an amazing job here your arms are getting a nice work out

 

[RoySimpson]

G’day.

Chest and tris with some lateral raises tonight.

Felt pretty good today, the small changes to my meal plan have helped my hunger a lot on lower calories.

Currently doing my 35 mins LISS, we don’t skip cardio here.

7 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
5 x 19 (15-20 rep range)
3.75 x 17 (15-20 rep range)
3.75 x 8 (rest 20 secs and then till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range) higher weight than last week
16.25 x 12 (12-15 rep range) also higher weight

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range) Way better form + up weight on decline press
34 x 8 Dropped due to fatigue - perfect form all 8 (8-12 rep range)

I’ve been hyper focusing on form here as my gym maxes out at 40kg dumbbells and it’s definitely working.

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 More reps than last week (12-15 rep range)
7.5 x 12 (10-12 rep range)
5 x 13 (10-12 rep range)

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 15 (15-20 rep range) Probably need to drop weight, broke into 12 reps and then 6 with 10-15 sec rest
8 x 7 (20 sec rest and then until failure)

Lil picture from tonight also
View attachment 60779
Have a great one.

@JackedPingu Stay on that grind bro!

 

[Masonic Bodybuilder]

Glad to hear the diet changes have helped. No one likes to be feeling hungry all day.

 

[JackedPingu]

Happy Saturday.

Arms and rear delts today.

Considering the low calories and progress on the cut this was a decent session and we’re pushing through the fatigue.

9 Nov 2024

Single arm dumbbell curl
6 x 15
7 x 7
8 x 3
9 x 17 (15-20 rep range)
7 x 13 (12-15 rep range)

Had a bigger pump this week I think these reps were much better quality than last week as well as burning towards the last reps also.

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 16 (15-20 rep range)

Wide grip cable ez curl
10 x 10
15 x 7
21 x 3
24.5 x 10 (10-12 reps)
17.5 x 7 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range) really happy with the improvement here from last week, up 3 reps and meeting min 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 12 (12-15 rep range) now meeting min rep range without having to drop weight
12.5 x 12 (12-15 rep range)

Small stack rear delt flies
1.25 x 15
1.87 x 7
4.35 x 20 (15-20 rep range) will up weight next week
3.75 x 13 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 17

Rest day tomorrow so will just be lower calories and 35 mins of LISS, have a good one!

 

[ballin2504]

Looking good big guy

 

[Npcclassicphysique champ]

Happy Saturday.

Arms and rear delts today.

Considering the low calories and progress on the cut this was a decent session and we’re pushing through the fatigue.

9 Nov 2024

Single arm dumbbell curl
6 x 15
7 x 7
8 x 3
9 x 17 (15-20 rep range)
7 x 13 (12-15 rep range)

Had a bigger pump this week I think these reps were much better quality than last week as well as burning towards the last reps also.

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 16 (15-20 rep range)

Wide grip cable ez curl
10 x 10
15 x 7
21 x 3
24.5 x 10 (10-12 reps)
17.5 x 7 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range) really happy with the improvement here from last week, up 3 reps and meeting min 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 12 (12-15 rep range) now meeting min rep range without having to drop weight
12.5 x 12 (12-15 rep range)

Small stack rear delt flies
1.25 x 15
1.87 x 7
4.35 x 20 (15-20 rep range) will up weight next week
3.75 x 13 (12-15 rep range)

Bent over dumbbell rear delt flies
6 x 17

Rest day tomorrow so will just be lower calories and 35 mins of LISS, have a good one!

@JackedPingu low calories, how low are you keeping them now?

arm day went well, any barbell curls?

 

[JackedPingu]

@JackedPingu low calories, how low are you keeping them now?

arm day went well, any barbell curls?

We’re at 2156 on training todays, 1922 on rest. Depending on how check in goes on Saturday we may have some higher days but we will be getting more aggressive with the cut form next week.

Chest and tris with a side of calves dusted tonight.

11 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 7 (10-12 rep range) Way better form tonight with slightly lower weight, much better mind muscle connection and felt it way more so not worried with lower reps considering the quality of reps were far superior; my coach doesn’t mind if I’m below the minimum rep range every so often as long as I tell him if it’s happening consistently but I feel as next week I’ll easily hit min rep range.
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 10 (10-12 rep range) great increase in reps here, felt much stronger tonight and another great set of contractions.
30 x 11 (10-14 reps) less reps than last week however less rep and more fatigue from the above.

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
35.5 x 16 Extra weight plus extra fatigue (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
10 x 11 (12-15 rep range)
7.5 x 8 (12-15 rep range) for this particular session moving forward I’ll be dropping the weight as the prior chest movements are fatiguing me more since the change in order and addition to the hammer strength press.

Pushdowns
12.5 x 10
24.5 x 11 (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 seconds after prior set and go until failure)

Thanks for reading

 

[LevButlerov]

We’re at 2156 on training todays, 1922 on rest. Depending on how check in goes on Saturday we may have some higher days but we will be getting more aggressive with the cut form next week.

Chest and tris with a side of calves dusted tonight.

11 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 7 (10-12 rep range) Way better form tonight with slightly lower weight, much better mind muscle connection and felt it way more so not worried with lower reps considering the quality of reps were far superior; my coach doesn’t mind if I’m below the minimum rep range every so often as long as I tell him if it’s happening consistently but I feel as next week I’ll easily hit min rep range.
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
50 x 10 (10-12 rep range) great increase in reps here, felt much stronger tonight and another great set of contractions.
30 x 11 (10-14 reps) less reps than last week however less rep and more fatigue from the above.

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
35.5 x 16 Extra weight plus extra fatigue (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
10 x 11 (12-15 rep range)
7.5 x 8 (12-15 rep range) for this particular session moving forward I’ll be dropping the weight as the prior chest movements are fatiguing me more since the change in order and addition to the hammer strength press.

Pushdowns
12.5 x 10
24.5 x 11 (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 seconds after prior set and go until failure)

Thanks for reading

@JackedPingu you've had some strong days next cut we can be real aggressive but lets add more cardio here if you can instead of 1-2 sets

 

[JackedPingu]

@JackedPingu you've had some strong days next cut we can be real aggressive but lets add more cardio here if you can instead of 1-2 sets

I do 35 minutes on my spin bike 6 days a week currently of low intensity steady state.

Coach is reviewing my data and tweaking based on the weekly check ins, next week we are getting more aggressive

 

[LevButlerov]

I do 35 minutes on my spin bike 6 days a week currently of low intensity steady state.

Coach is reviewing my data and tweaking based on the weekly check ins, next week we are getting more aggressive

perfect, talk to your coach to boost some cardio, intense it up @JackedPingu

 

[JackedPingu]

Hello hello once again.

12 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
54 x 19 (15-20 rep range)
42.5 x 13 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 11 (12-15 rep range) higher weight 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) lower weight than last week to focus on form and squeeze
13 x 11 (10-12 rep range)

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
27.5 x 10 (10-12 rep range) heavier than last week
20 x 12 (12-15 rep range)
15 x 15 (12-15 rep range) will up to 17.5 next week

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 12 (15-20 rep range)
7 x 11 (12-15 rep range)
5 x 12 (15-20 rep range) Painful pumps tonight

Dual d handle small stack bicep curl
6.25 x 8 (12-15 rep range)
3.75 x 9 (12-15 rep range)

Did an extra set of 3.75 due to lower reps

Small stack rear delt flies
4.35 x 16 (15-20 rep range)
2.5 x 13 (12-15 rep range)

Honestly one of my worst bicep sessions stats wise, back wasn’t too bad. Bicep mind muscle connection tonight however seemed a lot stronger, painful pumps meaning mechanical failure came a lot sooner than regular. Unsure if this is the low calories or if it was a once off.

Currently doing my 35 minutes of LISS

Have a good one.

 

[Pigsy]

Good session brother

 

[Noah Wixx]

Decline is one of my favorite movements for chest.

 

[Eddie Haskell]

Hello hello once again.

12 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
54 x 19 (15-20 rep range)
42.5 x 13 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 11 (12-15 rep range) higher weight 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) lower weight than last week to focus on form and squeeze
13 x 11 (10-12 rep range)

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
27.5 x 10 (10-12 rep range) heavier than last week
20 x 12 (12-15 rep range)
15 x 15 (12-15 rep range) will up to 17.5 next week

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 12 (15-20 rep range)
7 x 11 (12-15 rep range)
5 x 12 (15-20 rep range) Painful pumps tonight

Dual d handle small stack bicep curl
6.25 x 8 (12-15 rep range)
3.75 x 9 (12-15 rep range)

Did an extra set of 3.75 due to lower reps

Small stack rear delt flies
4.35 x 16 (15-20 rep range)
2.5 x 13 (12-15 rep range)

Honestly one of my worst bicep sessions stats wise, back wasn’t too bad. Bicep mind muscle connection tonight however seemed a lot stronger, painful pumps meaning mechanical failure came a lot sooner than regular. Unsure if this is the low calories or if it was a once off.

Currently doing my 35 minutes of LISS

Have a good one.

@JackedPingu doing a lot of single arms, you feel big pumps on it man? I see you really doing it right

 

[JackedPingu]

@JackedPingu doing a lot of single arms, you feel big pumps on it man? I see you really doing it right

Yea get some nice pumps it’s great

 

[Eddie Haskell]

Yea get some nice pumps it’s great

perfect man stay it @JackedPingu

 

[JackedPingu]

Hello, I hope everyone is well.

Chest and tris with lateral raises again tonight.

14 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
6.25 x 16 (15-20 rep range) weight up on last week
4.37 x 16 (15-20 rep range) weight up on last week
3.75 x 10 (rest 20 secs from prior set till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 13 (12-15 rep range) high reps than last week
16.85 x 12 (10-12 rep range) higher weight than last week and weight up again next week

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range)
34 x 8 (8-12 rep range) same weight and reps as last week but happy with this considering the increase on decline press and the calorie deficit.

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

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 (12-15 rep range)
10 x 9 (10-12 rep range) Weight up from last week
5 x 15 (12-15 rep range) up next week

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 13 (15-20 rep range) felt stronger today so didn’t end up dropping
10 x 7 (rest 20 secs and go till failure)

Much love

 

[Eddie Haskell]

Hello, I hope everyone is well.

Chest and tris with lateral raises again tonight.

14 Nov 2024

Small stack rear delt flies
1.25 x 15
1875 x 5
6.25 x 16 (15-20 rep range) weight up on last week
4.37 x 16 (15-20 rep range) weight up on last week
3.75 x 10 (rest 20 secs from prior set till failure)

Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 13 (12-15 rep range) high reps than last week
16.85 x 12 (10-12 rep range) higher weight than last week and weight up again next week

Incline Dumbbell Press
18 x 10
28 x 5
36 x 2
40 x 6 (6-10 rep range)
34 x 8 (8-12 rep range) same weight and reps as last week but happy with this considering the increase on decline press and the calorie deficit.

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

Long d handle tricep extension
2.5 x 10
5 x 7
12.5 x 12 (12-15 rep range)
10 x 9 (10-12 rep range) Weight up from last week
5 x 15 (12-15 rep range) up next week

Dumbbell Lateral Raises
4 x 10
6 x 7
8 x 3
10 x 13 (15-20 rep range) felt stronger today so didn’t end up dropping
10 x 7 (rest 20 secs and go till failure)

Much love

@JackedPingu incline dumbbell presses perfect volume but start with 15 reps imo to pump it