Please Scroll Down to See Forums Below 
Roger that, will start the warmup with 15 reps from next week.
Approved Log Testosterone Primobolam transformation & growth Log
- Thread starter JackedPingu
- Start date
Roger that, will start the warmup with 15 reps from next week.
perfect man
Try to stop at 25 sets total
Legday Friday.
15 Nov 2024
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 18 (15-20 rep range)
115 x 15 (12-15 rep range) up next week
High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range) absolutely cooked here
Leg Curls
26 x 15
47 x 7
61 x 3
82 x 17 (15-20 rep range)
68 x 12 (12-15 rep range)
Leg Press
90 x 15
170 x 7
250 x 3
330 x 12 (10-12 rep range) up next week
290 x 10 (10-12 rep range)
RDL
60 x 10
80 x 7
100 x 3
120 x 8 (8-10 rep range)
90 x 10 (12-15 rep range)
Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range) had to break up the reps - burning in my quads was unbearable, tends to happen at any weight with high reps; might drop weight if it keeps happening however.
54 x 8 (rest 30 seconds and go till failure)
Check in tomorrow morning with the coach for weekly check ins, find out how we’re getting more aggressive on the cut next week; I’ll keep everyone updated.
As agreed upon with someone on the other forum where I also run a log, I won’t be doing a mask on/physique photo till December 1st to maximise change and progress from the last one I did.
Have a great weekend legends, much love.
15 Nov 2024
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 18 (15-20 rep range)
115 x 15 (12-15 rep range) up next week
High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range) absolutely cooked here
Leg Curls
26 x 15
47 x 7
61 x 3
82 x 17 (15-20 rep range)
68 x 12 (12-15 rep range)
Leg Press
90 x 15
170 x 7
250 x 3
330 x 12 (10-12 rep range) up next week
290 x 10 (10-12 rep range)
RDL
60 x 10
80 x 7
100 x 3
120 x 8 (8-10 rep range)
90 x 10 (12-15 rep range)
Leg Extensions
33 x 10
47 x 7
61 x 3
68 x 18 (15-20 rep range) had to break up the reps - burning in my quads was unbearable, tends to happen at any weight with high reps; might drop weight if it keeps happening however.
54 x 8 (rest 30 seconds and go till failure)
Check in tomorrow morning with the coach for weekly check ins, find out how we’re getting more aggressive on the cut next week; I’ll keep everyone updated.
As agreed upon with someone on the other forum where I also run a log, I won’t be doing a mask on/physique photo till December 1st to maximise change and progress from the last one I did.
Have a great weekend legends, much love.
Coach is all over my volume, thanks for looking out for me
Good to see your following your coaches plan. Love seeing this type of volume. Built real muscle.Coach is all over my volume, thanks for looking out for me
your coach should come on here and do a log as well
we would love to see what he has to offer
we would love to see what he has to offer
Apologies for the late update, I’ve had a very busy day and haven’t had time.
Update from coach:
This week was the biggest visual change we’ve probably ever had, fat loss and muscle retention.
Clen up to 80mcg, cardio up to 40mins 6x a week LISS (minus leg day)
Training day calories down to 2086 made up of 220g protein, 172g carbs and 51g fat
Rest day calories down to 1874 (not sure if this is lower? Might be) 242g protein, 50g carbs and 75g fat.
Monday and Tuesday this week we are doing two high days made up of 3111 calories, 221g protein, 486g carbs and 28g of fat.
Saturday arm day
16 Nov 2024 - as always all weight is in KG
Single arm dumbbell curl
6 x 15
7 x 7
8 x 3
9 x 18 (15-20 reps)
7 x 15 (12-15 reps)
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 17 (15-20 reps)
Wide grip cable ez curl
10 x 10
15 x 7
21 x 3
24.5 x 10 (10-12 reps)
17.5 x 6 (rest 20 seconds and go till failure)
Long d handle tricep extension
5 x 10
15 x 11 (10-12 rep range)
7.5 x 14 (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)
12.5 x 10 (12-15 rep range)
Small stack rear delt flies
1.25 x 15
1.87 x 7
5 x 17 (15-20 rep range)
3.75 x 15 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 9 Extra fatigued drop to 4kg
4 x 15 (15-20 rep range)
thanks for reading.
Update from coach:
This week was the biggest visual change we’ve probably ever had, fat loss and muscle retention.
Clen up to 80mcg, cardio up to 40mins 6x a week LISS (minus leg day)
Training day calories down to 2086 made up of 220g protein, 172g carbs and 51g fat
Rest day calories down to 1874 (not sure if this is lower? Might be) 242g protein, 50g carbs and 75g fat.
Monday and Tuesday this week we are doing two high days made up of 3111 calories, 221g protein, 486g carbs and 28g of fat.
Saturday arm day
16 Nov 2024 - as always all weight is in KG
Single arm dumbbell curl
6 x 15
7 x 7
8 x 3
9 x 18 (15-20 reps)
7 x 15 (12-15 reps)
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 17 (15-20 reps)
Wide grip cable ez curl
10 x 10
15 x 7
21 x 3
24.5 x 10 (10-12 reps)
17.5 x 6 (rest 20 seconds and go till failure)
Long d handle tricep extension
5 x 10
15 x 11 (10-12 rep range)
7.5 x 14 (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)
12.5 x 10 (12-15 rep range)
Small stack rear delt flies
1.25 x 15
1.87 x 7
5 x 17 (15-20 rep range)
3.75 x 15 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 9 Extra fatigued drop to 4kg
4 x 15 (15-20 rep range)
thanks for reading.
@JackedPingu this is good but on rest day I would do more fats and protein, same for training days you can go lower on carbs and up the fat a bit, talk to your coach, there really is no need for "low fat" diets
volume good single arms opener must have pumped you up
@JackedPingu Fantastic workout man....solid work.........
@JackedPingu awesome work right here!
