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Shoulders Saturday
Started cold plunging every morning. 37F degree water. What a shocker but boy does it make you feel amazing. Monster dopamine rush.

Sunday chest
Day 3 of 30 mgs tbol 10 mgs halo 5g creatine
Weight 190.4lbs
Strong as Fuck
Incline DB press 15 degree
85sx12
100sx8
100sx6x2 sets

Incline BB
185x5
205x5
225x3
225x3

Cable flys mid pully
32.5 per cable x 12 reps x 6 sets

Pec Dec
200x12x4sets

Triceps
Overhead rope extensions
4 sets x 15 reps

Rope press downs
4 sets 90 lbs x 15 reps

Strait bar press downs
4 sets 60 lbs x failure (just pumping Triceps full)

Abs
6 sets hanging leg raises

45 min Incline walk

Probably could have done a full leg work out as well I was so energized
 
Food
 

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Shoulders Saturday
Started cold plunging every morning. 37F degree water. What a shocker but boy does it make you feel amazing. Monster dopamine rush.

Sunday chest
Day 3 of 30 mgs tbol 10 mgs halo 5g creatine
Weight 190.4lbs
Strong as Fuck
Incline DB press 15 degree
85sx12
100sx8
100sx6x2 sets

Incline BB
185x5
205x5
225x3
225x3

Cable flys mid pully
32.5 per cable x 12 reps x 6 sets

Pec Dec
200x12x4sets

Triceps
Overhead rope extensions
4 sets x 15 reps

Rope press downs
4 sets 90 lbs x 15 reps

Strait bar press downs
4 sets 60 lbs x failure (just pumping Triceps full)

Abs
6 sets hanging leg raises

45 min Incline walk

Probably could have done a full leg work out as well I was so energized
@Ir0nMike i like your volume you're beasting it right now

nice your meals are always tasty restaurant looking :)

Did Bodyweight dips as well with chest just forgot to mention it. Going to start adding plates to the dipping belt now that my shoulder seems to be legit holding up
perfect! but be careful dont push the shoulder too much

What’s the first pic. Looks good.
@RoidRage69 i agree looks great, was checking it a few times realized its sweet potatoes
 
Legs yesterday

15 min warm up walk
Seated Calf raises
180x12x6 sets

Leg press
3 plates per side x 30 x 4

Squats
315x5x5

BW back extensions super set stiff legged DB deadlifts
4 sets BW 5 reps 100 lbs dbs
(Lower back pump very noticeable. Must be the tbol and halo) also been consuming raw beet root powder pre workout

Lying leg curls
120x15x4

Seated Leg extensions
225x12x4

4 sets decline crunches

45 min cool down walk

19k steps

Need to increase water intake maybe add some potassium. Savage ab cramp doing sit ups
 
Legs yesterday

15 min warm up walk
Seated Calf raises
180x12x6 sets

Leg press
3 plates per side x 30 x 4

Squats
315x5x5

BW back extensions super set stiff legged DB deadlifts
4 sets BW 5 reps 100 lbs dbs
(Lower back pump very noticeable. Must be the tbol and halo) also been consuming raw beet root powder pre workout

Lying leg curls
120x15x4

Seated Leg extensions
225x12x4

4 sets decline crunches

45 min cool down walk

19k steps

Need to increase water intake maybe add some potassium. Savage ab cramp doing sit ups
Make sure and add sodium and potassium to the water bottles. Also take magnesium with every meal.
 
Back
Feeling some aggression. Channeling it in a positive manner thus far. But already starting to notice it.

20 min warm up walk
Seated Bent over flys
5 lbs per arm x 100 reps dropped the weights after 60 and just used my arms

DB rows
110 x 5 x 6 sets

Face pulls
60 lbs x 15 x 4 sets

Reverse pec Dec
90lbs x 12 x 4 sets

BW back extensions
4 sets

DB pullovers
100lb DB x 8 X 4 sets. Drop ass deep stretch

Reverse cable cross overs (rear delt)
Forget weight but was minimal

DB Shrugs
100s x 8 x 4

Abs
6 sets hanging leg raises
3 sets cable crunches 225 lbs

After 90 min I started feeling like an unneautered Rottweiler who just broke free of his chain.

Incline bench (just because)
135x20
225x5x3 sets

Dips with belt
90 lbs on chain 4 sets 5

45 min cool down walk.
Halo is SURGING
 
Legs yesterday

15 min warm up walk
Seated Calf raises
180x12x6 sets

Leg press
3 plates per side x 30 x 4

Squats
315x5x5

BW back extensions super set stiff legged DB deadlifts
4 sets BW 5 reps 100 lbs dbs
(Lower back pump very noticeable. Must be the tbol and halo) also been consuming raw beet root powder pre workout

Lying leg curls
120x15x4

Seated Leg extensions
225x12x4

4 sets decline crunches

45 min cool down walk

19k steps

Need to increase water intake maybe add some potassium. Savage ab cramp doing sit ups
Back
Feeling some aggression. Channeling it in a positive manner thus far. But already starting to notice it.

20 min warm up walk
Seated Bent over flys
5 lbs per arm x 100 reps dropped the weights after 60 and just used my arms

DB rows
110 x 5 x 6 sets

Face pulls
60 lbs x 15 x 4 sets

Reverse pec Dec
90lbs x 12 x 4 sets

BW back extensions
4 sets

DB pullovers
100lb DB x 8 X 4 sets. Drop ass deep stretch

Reverse cable cross overs (rear delt)
Forget weight but was minimal

DB Shrugs
100s x 8 x 4

Abs
6 sets hanging leg raises
3 sets cable crunches 225 lbs

After 90 min I started feeling like an unneautered Rottweiler who just broke free of his chain.

Incline bench (just because)
135x20
225x5x3 sets

Dips with belt
90 lbs on chain 4 sets 5

45 min cool down walk.
Halo is SURGING
Forgot to mention last night plow broke on my quad. Shoveled my whole driveway by hand at 8pm. My driveway is probably 200' long. This is how much snow we had for reference
@Ir0nMike training is good
but this quad issue, you broke on your quad? how bad is it?
 
Oh I'm talking about my 4x4 quad, not my leg. I broke my winch that controls the plow blade to clear my driveway so I hand shoveled my driveway
@Ir0nMike you got me worried that you broke your quad damn 😂
 
Oh I'm talking about my 4x4 quad, not my leg. I broke my winch that controls the plow blade to clear my driveway so I hand shoveled my driveway
no clue what you mean. gonna have to translate that to non canadian talk lol
 
Is that a big deal that you broke it are they expensive?
 
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