Approved Log Testosterone Primobolam transformation & growth Log

[Noah Wixx]

Decline cable fly sounds like a alot of fun.

 

[JackedPingu]

Good evening,

My sleep last night was not great, woke up early and couldn’t get back to sleep; I went to the chemist and got some sleep support because today was a high today for food and my training did not reflect it.

I’m going to also reduce my caffeine intake by half moving forward as well to try and help.

Chest and tris

18 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 8 (10-12 rep range) 1 rep higher than last week
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
60 x 8 (10-12 rep range) higher weight than last week
40 x 10 10-14 rep range) also higher weight

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
35.5 x 17 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
7.5 x 12 (12-15 rep range) dropped weight as form suffered and not meeting min rep range prior weeks
5 x 12 (12-15 rep range) same as above

Pushdowns
12.5 x 10
24.5 x 10 (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 secs and go till failure)

Thanks everyone, here’s to a goodnight sleep so we can have an insane session tomorrow for our second high day.

 

[LevButlerov]

Good evening,

My sleep last night was not great, woke up early and couldn’t get back to sleep; I went to the chemist and got some sleep support because today was a high today for food and my training did not reflect it.

I’m going to also reduce my caffeine intake by half moving forward as well to try and help.

Chest and tris

18 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 8 (10-12 rep range) 1 rep higher than last week
80 x 11 (12-15 rep range)

Incline smith press
20 x 10
30 x 5
60 x 8 (10-12 rep range) higher weight than last week
40 x 10 10-14 rep range) also higher weight

Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
35.5 x 17 (15-20 rep range)

Long d handle tricep extension
2.5 x 10
5 x 7
7.5 x 12 (12-15 rep range) dropped weight as form suffered and not meeting min rep range prior weeks
5 x 12 (12-15 rep range) same as above

Pushdowns
12.5 x 10
24.5 x 10 (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 secs and go till failure)

Thanks everyone, here’s to a goodnight sleep so we can have an insane session tomorrow for our second high day.

@JackedPingu always happy to see you training flat press was dumbbell?

 

[JackedPingu]

@JackedPingu always happy to see you training flat press was dumbbell?

It’s actually a seated pin plate press.

Weight is in KG though

 

[LevButlerov]

It’s actually a seated pin plate press.

View attachment 62518
Weight is in KG though

right you guys KG I forget that sometimes, my clients send me all day lbs
this is a good machine, I like the straight hands one, nice negatives on this with a stretch on the bottom

 

[JackedPingu]

Hey all,

Slightly better sleep last night and less caffeine today; I’m going to permanently decrease how much I have to be honest.

Back and bis tonight.

19 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
56.5 x 17 (15-20 rep range) higher weight than last week
42.5 x 12 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range) 1 more rep 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)
13 x 11 (10-12 rep range)

Okay so with the below exercise I had been doing it single handed as I always thought my training log said to do this single handed as well however I caught up with my coach over the weekend and turns out its meant to be done sides at once; whoops.

Unsure if this had a direct impact to less reps or the less sleep catching up with me from prior days however I went to absolute failure and my lats feel very fatigued whilst typing this up - very good mind muscle connection tonight.

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
27.5 x 6 Drop (10-12 rep range)
20 x 7 (12-15 rep range)
15 x 12 (15-20 rep range)

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 15 (15-20 rep range)
7 x 12 (12-15 rep range)
5 x 15 (15-20 rep range) increased reps on all sets tonight over last week and biceps feeling nice and full.

Dual d handle small stack bicep curl
6.25 x 8 (12-15 rep range) dropping weight next week
3.75 x 11 (12-15 rep range)

Small stack rear delt flies
4.35 x 17 (15-20 rep range)
2.5 x 14 (12-15 rep range)

Much love, until Thursday.

 

[LevButlerov]

Hey all,

Slightly better sleep last night and less caffeine today; I’m going to permanently decrease how much I have to be honest.

Back and bis tonight.

19 Nov 2024

Reverse pec deck
26 x 15
33 x 7
40 x 3
56.5 x 17 (15-20 rep range) higher weight than last week
42.5 x 12 (12-15 rep range)

Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range) 1 more rep 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)
13 x 11 (10-12 rep range)

Okay so with the below exercise I had been doing it single handed as I always thought my training log said to do this single handed as well however I caught up with my coach over the weekend and turns out its meant to be done sides at once; whoops.

Unsure if this had a direct impact to less reps or the less sleep catching up with me from prior days however I went to absolute failure and my lats feel very fatigued whilst typing this up - very good mind muscle connection tonight.

Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
27.5 x 6 Drop (10-12 rep range)
20 x 7 (12-15 rep range)
15 x 12 (15-20 rep range)

Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 15 (15-20 rep range)
7 x 12 (12-15 rep range)
5 x 15 (15-20 rep range) increased reps on all sets tonight over last week and biceps feeling nice and full.

Dual d handle small stack bicep curl
6.25 x 8 (12-15 rep range) dropping weight next week
3.75 x 11 (12-15 rep range)

Small stack rear delt flies
4.35 x 17 (15-20 rep range)
2.5 x 14 (12-15 rep range)

Much love, until Thursday.

how many hours you sleep last night?

your coach and you are doing recomp or you want to get bigger? since your rep range is changing curious

 

[JackedPingu]

how many hours you sleep last night?

your coach and you are doing recomp or you want to get bigger? since your rep range is changing curious

I got 7 and a half hours last night so feeling better today and it’s rest day so keeping caffeine at a minimum.

We’re doing a recomp/cut and then a nice growth phase so I am expecting to lose strength but trying to not let that impact my workouts.

 

[LevButlerov]

I got 7 and a half hours last night so feeling better today and it’s rest day so keeping caffeine at a minimum.

We’re doing a recomp/cut and then a nice growth phase so I am expecting to lose strength but trying to not let that impact my workouts.

7.5hrs thats perfect sleep I get by on 4-5 hours lately with all the HGH no issues

 

[JackedPingu]

Hey all,

Another night of good sleep last night, we’re so back; I got 7.9 hours.

Chest and tris tonight.

21 Nov 2024

Small stack rear delt flies (all in kilograms)
1.25 x 15
1875 x 5
6.25 x 17 (15-20 rep range)
4.37 x 12 (15-20 rep range) less reps than last week but really big pump and mind muscle connection tonight.
3.75 x 8 (rest 20 seconds and go till failure)

Decline small stack cable fly press - weight is per side so double it I’ll update my log moving forward as a couple exercises are like this (dumbbells I’ll leave)

6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 15 (12-15 rep range) 2 more reps than last week and up weight next week.
17.47 x 10 (10-12 rep range) higher weight than last week

Incline Dumbbell Press
18 x 15
28 x 5
36 x 2
40 x 6 (6-10 rep range)
34 x 10 (8-12 rep range) 2 reps more than last week

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 (12-15 rep range)
10 x 10 (10-12 rep range)
7.5 x 11 (12-15 rep range) weight up from last week

Dumbbell Lateral Raises - kilograms
4 x 10
6 x 7
8 x 3
10 x 14 (15-20 rep range) 1 rep higher than last week
10 x 7 (rest 20 seconds and go till failure)

until legs tomorrow, peace.

 

[Npcclassicphysique champ]

Hey all,

Another night of good sleep last night, we’re so back; I got 7.9 hours.

Chest and tris tonight.

21 Nov 2024

Small stack rear delt flies (all in kilograms)
1.25 x 15
1875 x 5
6.25 x 17 (15-20 rep range)
4.37 x 12 (15-20 rep range) less reps than last week but really big pump and mind muscle connection tonight.
3.75 x 8 (rest 20 seconds and go till failure)

Decline small stack cable fly press - weight is per side so double it I’ll update my log moving forward as a couple exercises are like this (dumbbells I’ll leave)

6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 15 (12-15 rep range) 2 more reps than last week and up weight next week.
17.47 x 10 (10-12 rep range) higher weight than last week

Incline Dumbbell Press
18 x 15
28 x 5
36 x 2
40 x 6 (6-10 rep range)
34 x 10 (8-12 rep range) 2 reps more than last week

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 (12-15 rep range)
10 x 10 (10-12 rep range)
7.5 x 11 (12-15 rep range) weight up from last week

Dumbbell Lateral Raises - kilograms
4 x 10
6 x 7
8 x 3
10 x 14 (15-20 rep range) 1 rep higher than last week
10 x 7 (rest 20 seconds and go till failure)

until legs tomorrow, peace.

big sleep perfect
rear delts you killed the volume bro
pec dec also good close

 

[JackedPingu]

Legs and core tonight

22 Nov 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 20 (15-20 rep range) increase weight next week.
125 x 12 (12-15 rep range) higher weight than last week

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range)

Crunches aren’t really getting stronger yet but my reps would be better quality I have to say

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 19 (15-20 rep range) higher reps than last week
68 x 13 (12-15 rep range) also higher

Leg Press
90 x 15
170 x 7
250 x 3
350kg x 10 (10-12 rep range) higher weight than last 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) focusing on form
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) Broken again- drop
54 x 8 (rest 30 seconds and go till failure)

Hard session tonight, higher heart rate and dripping sweat; check in with the coach in the morning.

 

[LevButlerov]

Legs and core tonight

22 Nov 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 20 (15-20 rep range) increase weight next week.
125 x 12 (12-15 rep range) higher weight than last week

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range)

Crunches aren’t really getting stronger yet but my reps would be better quality I have to say

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 19 (15-20 rep range) higher reps than last week
68 x 13 (12-15 rep range) also higher

Leg Press
90 x 15
170 x 7
250 x 3
350kg x 10 (10-12 rep range) higher weight than last 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) focusing on form
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) Broken again- drop
54 x 8 (rest 30 seconds and go till failure)

Hard session tonight, higher heart rate and dripping sweat; check in with the coach in the morning.

legs and core you pushed it hard but no planks for core?

 

[stevesmi]

Sweating is actually really good but make sure you rehydrate the Lost fluids

 

[Quadsweep]

nothing better than hitting the legs hot and heavy
and then hitting your core as well that's very smart

 

[BodyMonster34]

bro hitting up a hardcore leg workout
i like it, that a real man workout

 

[JasonPriest]

excellent job hitting the legs
this type of core training is solid and not easy

 

[Mobster]

Legs and core tonight

22 Nov 2024

Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
145 x 20 (15-20 rep range) increase weight next week.
125 x 12 (12-15 rep range) higher weight than last week

High decline bench crunches
0 x 7
10 x 15 (15-20 rep range)
0 x 9 (12-15 rep range)

Crunches aren’t really getting stronger yet but my reps would be better quality I have to say

Leg Curls
26 x 15
47 x 7
61 x 3
82 x 19 (15-20 rep range) higher reps than last week
68 x 13 (12-15 rep range) also higher

Leg Press
90 x 15
170 x 7
250 x 3
350kg x 10 (10-12 rep range) higher weight than last 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) focusing on form
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) Broken again- drop
54 x 8 (rest 30 seconds and go till failure)

Hard session tonight, higher heart rate and dripping sweat; check in with the coach in the morning.

Broken??

 

[JackedPingu]

Broken??

I was unable to complete the reps all together due to the burning sensation in my quads so I’ll drop the weight.

23 Nov 2024

Single arm dumbbell curl
6 x 15
8 x 7
10 x 15 (15-20 rep range) higher weight
8 x 12 (12-15 rep range) higher weight.

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 17 (15-20 rep range)

Wide grip cable ez curl
10 x 10
15 x 7
21 x 2
24.5 x 9 (10-12 rep range)
17.5 x 6 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 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 10 (12-15 rep range)
12.5 x 10 (12-15 rep range) I guess the extra weight on dumbbells fatigued me more than I expected.

Small stack rear delt flies
1.25 x 15
1.87 x 7
5 x 18 (15-20 reps)
4.37 x 11 (12-15 reps) higher weight

Bent over dumbbell rear delt flies
4 x 17 (15-20 reps)

Thinking I might take a break from logging for a bit, in a bit of a weird space at the moment, might not as well.

 

[LevButlerov]

I was unable to complete the reps all together due to the burning sensation in my quads so I’ll drop the weight.

23 Nov 2024

Single arm dumbbell curl
6 x 15
8 x 7
10 x 15 (15-20 rep range) higher weight
8 x 12 (12-15 rep range) higher weight.

Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 17 (15-20 rep range)

Wide grip cable ez curl
10 x 10
15 x 7
21 x 2
24.5 x 9 (10-12 rep range)
17.5 x 6 (rest 20 seconds and go till failure)

Long d handle tricep extension
5 x 10
15 x 10 (10-12 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 10 (12-15 rep range)
12.5 x 10 (12-15 rep range) I guess the extra weight on dumbbells fatigued me more than I expected.

Small stack rear delt flies
1.25 x 15
1.87 x 7
5 x 18 (15-20 reps)
4.37 x 11 (12-15 reps) higher weight

Bent over dumbbell rear delt flies
4 x 17 (15-20 reps)

Thinking I might take a break from logging for a bit, in a bit of a weird space at the moment, might not as well.

@JackedPingu wide grip ez curl big volume, i would add a big drop set 15 reps