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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

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Yesterdays lower body sesh:

16/01/25

Conventional dead

120/8, 130/8, 130/8, 130/8

Leg ext

55/12, 55/12, 55/12, 55/12

Flat Back Extesnions

12, 12, 12

Prone leg curl

50/12, 65/12, 60/12

I forgot to say i wasn’t really feeling it yesterday 🤣

But better to show up and be consistent
@Bluebone not feeling well and you really pumped it hard. :D
 
Yesterdays lower body sesh:

16/01/25

Conventional dead

120/8, 130/8, 130/8, 130/8

Leg ext

55/12, 55/12, 55/12, 55/12

Flat Back Extesnions

12, 12, 12

Prone leg curl

50/12, 65/12, 60/12
@Bluebone Good updates bro.......
 
Today’s upper body session. @Core Pharma TB500 & BPC-157 have been helping tricep tendonitis recovery :

19/01/25

A1. Barbell Bench Press

110kg/10, 110/10, 110/8, 110/10

A2. Weighted Chins

15/7, 15/7, 15/6, 15/6

B1. 70deg seated db o/head press

37.5/8, 37.5/8, 37.5/7

B2. Single Arm Cable Row

65/12ea, 65/12, 65/10

3 sets of the following superset - weights and reps not recorded

C1. Incline db curl

C2. Ez bar reverse curl

C3. Preacher Curl Machine
 
Yesterday’s lower body session:

17/01/25

A1. Front Squats

100kg/8, 100/8, 110/8, 110/8

A2. Seated Leg Curl

60/8, 70/8, 70/8, 65/8

B1. Snatch Grip RDLs

90/10, 100/8, 100/8, 100/8

B2. Leg Extension

57/15, 57/12, 63/12

C. Standing Cable Crunch

32/15, 41/10, 41/10

Today’s upper body session. @Core Pharma TB500 & BPC-157 have been helping tricep tendonitis recovery :

19/01/25

A1. Barbell Bench Press

110kg/10, 110/10, 110/8, 110/10

A2. Weighted Chins

15/7, 15/7, 15/6, 15/6

B1. 70deg seated db o/head press

37.5/8, 37.5/8, 37.5/7

B2. Single Arm Cable Row

65/12ea, 65/12, 65/10

3 sets of the following superset - weights and reps not recorded

C1. Incline db curl

C2. Ez bar reverse curl

C3. Preacher Curl Machine
@Bluebone I find your training really volumed, very nice. :D Chins are great to do, how much weight did you add?
 
@Bluebone I find your training really volumed, very nice. :D Chins are great to do, how much weight did you add?
15kg added which is way down from what I used to do at this rep range. Just re-introducing them and have some elbow pain so being slow to add the weight. A more typical weight for this sort of rep range would be 25 - 30kg. My PR is 60kg for a single. But slow and steady she goes atm
 
15kg added which is way down from what I used to do at this rep range. Just re-introducing them and have some elbow pain so being slow to add the weight. A more typical weight for this sort of rep range would be 25 - 30kg. My PR is 60kg for a single. But slow and steady she goes atm
Thats good, be slow and careful with the elbow please. :D
 
Today’s upper body session. @Core Pharma TB500 & BPC-157 have been helping tricep tendonitis recovery :

19/01/25

A1. Barbell Bench Press

110kg/10, 110/10, 110/8, 110/10

A2. Weighted Chins

15/7, 15/7, 15/6, 15/6

B1. 70deg seated db o/head press

37.5/8, 37.5/8, 37.5/7

B2. Single Arm Cable Row

65/12ea, 65/12, 65/10

3 sets of the following superset - weights and reps not recorded

C1. Incline db curl

C2. Ez bar reverse curl

C3. Preacher Curl Machine
Forgot to include progress shot

Powered by @Core Pharma 🔥 🔥 ❤️
 

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Yesterday’s lower body sesh below. Had to make it a quick one - didn’t have time. Just 5 sets deadlifts, 5 sets hacks squats (not including warmups). Haven’t done hacks in ages so started low. Could’ve done a lot more than where I ended up, but always cautious on exercises when it’s been awhile

22/01/2025

Deadlifts

140kg/6, 130/6, 135/6, 135/6, 135/6

Hack Squats

88/10, 88/10, 88/10, 108/10, 128/10
 
Yesterday’s lower body sesh below. Had to make it a quick one - didn’t have time. Just 5 sets deadlifts, 5 sets hacks squats (not including warmups). Haven’t done hacks in ages so started low. Could’ve done a lot more than where I ended up, but always cautious on exercises when it’s been awhile

22/01/2025

Deadlifts

140kg/6, 130/6, 135/6, 135/6, 135/6

Hack Squats

88/10, 88/10, 88/10, 108/10, 128/10
lower body you did well bro hacks on point with deads bro ;) @RoidRage69 would be proud
 
Lower Body day today:

25/01/2025

Front Squats
100kg/6, 110/6, 120/6, 120/6, 120/6

Seated Leg Curl
75/6, 75/6, 75/6, 75/6, 75/6,

Snatch Grip Romanian Deadlift
90/10, 100/10, 110/7, 110/7, 110/7

Leg Extension
55/12, 70/12, 70/12

Standing Cable Cunch
36/15, 41/12, 45/12
@Bluebone deads are legit :D strong AF but can you throw up the reps more?
 
@Bluebone deads are legit :D strong AF but can you throw up the reps more?
Thanks mate.

This is a decreasing rep regime as part of this training block. That’s where this week landed (7 reps). I do more reps when programming calls for it. Also SNATCH GRIP RDLs are more challenging than normal RDLs. But I leave RIR on these so could’ve done more 😊
 
Nothing better than a nice lower body workout
 
Thanks mate.

This is a decreasing rep regime as part of this training block. That’s where this week landed (7 reps). I do more reps when programming calls for it. Also SNATCH GRIP RDLs are more challenging than normal RDLs. But I leave RIR on these so could’ve done more 😊
I get it, I love to see guys volume up but I see your point. :D
 
Upper body day today:

26/01/25

A1. Barbell Bench Press

115kg/8, 115/8, 115/8, 115/8, 115/8

A2. Weighted Chins

20/6, 20/6, 20/6, 20/6, 20/6

B1. 70deg seated db o/head press

40/7, 40/7, 40/7

B2. Single Arm Cable Row

70/10, 70/10, 70/10

3 sets of the following superset - weights and reps not recorded

C1. Incline db curl

C2. Ez bar reverse curl

C3. Preacher Curl
 
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