4/21/24
Rest Day
No Food Log
1 Like
4/22
Hip Thruster:
-3x270x10
-Drop Sets: DS: 230x12, 180x15
Side lat pulls
-3x55x10 (TUT)
Reverse Cable Crossovers:
-3x15x10
-Drop Sets: 12.5x12, 10x15
Adductor
-3x120x12 (TUT)
Zotman cable curls
-3x50x10 (mTor)
Seated calf raises
3x270x12
2380 cals
214g protein
Test-200mg
Weight avg: 216.3
1 Like
4/23/24
Leg Extension:
-3x70x10
-RP: +2, +3
Nautilus Incline:
-3x160x8
-Drop Sets: 120x10, 90x15
Face Cable Pulls
-3x120x10
Drop sets 100x12, 80x15
Hammer Decline:
-3x270x8
-RP: +2, +2
Abs: Rotary torso 3x90x10
2812 cals
230g protein
200mg Primo
1 Like
Leg Curls:
-3x200x12
-Drop Sets: 160x12, 130x15
Free motion straight arm
3x30x10 (mTor)
Hammer Row
-3x115x10
-RP: +5, +5
Preacher Curls
-4x65x10 (2 in, 2 out)
Abs:
-Reverse Rocky Crunch 3x10
-Crunch Machine: 3x120x12
Cals: 2930
Protein 238g
1 Like
4/25/24
Pendulum Power Squat:
-3x360x8
-Drop Sets: 270x10, 180x12
Hammer Bench Press
-3x270x8
-RP: +2 +3
Side DB lateral raise:
-3x25x10
-Drop Sets: 20x12 15x15
Triceps extension machine:
-3x120x10
Rotary Torso
-3x100x10
Test - 200mg
Anavar - 50mg
1870 cals
210g protein
1 Like
4/26/24
Nautilus Lat Pulldowns:
-3x180x8
-Drop Sets: 160x10, 140x12
Nordic leg curls - blue band
3x10
Neutral grip cable rows:
-3x145x10 (mTor)
Concentration Curls
-3x35x8
-Drop Sets: 30x10, 25x10
Abs
-hanging knees to chest 3x35x12
-ab roller 3x12
3228 cals
249g protein
300mg Primo
50mg Anavar
1 Like
4/27/24
Rest Day
3328 Cals
203g protein
50g Anavar
1 Like
4/28/24
Rest Day
2143 cals
170g protein
50g Anavar
1 Like
4/29/24
Rest Day
2788 cals
163g protein
200mg Test
50mg Anavar
WeightL 217.8
1 Like
4/30/24
Hack Squat:
-3x250x10 (mTor)
Standing Cable Cross-over:
-3x25x10 (mTor)
Arnold Press:
-3x40x10
-Drop Sets: 30x12, 20x15
Single pulley Triceps Extension:
-3x70x10
-Drop Sets: 50x12, 30x15
Seated Calf Raise:
-3x135x12 (mTor)
2141 cals
227g protein
300mg Primo
50mg Anavar
1 Like
5/1/24
ip Thruster:
-3x270x10
-Drop Sets: DS: 230x12, 180x15
Side lat pulls
-3x55x10 (TUT)
Reverse Cable Crossovers:
-3x20x10
-Drop Sets: 15x15, 10x20
Adductor
-3x120x12 (TUT)
Zotman cable curls
-3x50x10 (mTor)
2973 cals
247g protein
50g anavar
1 Like
5/4/24
Leg Extension:
-3x70x10
-RP: +2, +3
Nautilus Incline:
-3x160x8
-Drop Sets: 120x10, 90x12
Machine shoulder press
-3x120x8
-Drop sets: 90x10, 70x12
Standing Cable Cross-over:
-3x60x8
-Drop sets: 40x10, 30x12
Abs: Rotary torso 3x90x10
1 Like
5/6/24 - Deload Day 1
Hip Thruster:
-2x270x6
-Drop Sets: DS: 230x8, 180x10
Side lat pulls
-2x55x6 (TUT)
Reverse Cable Crossovers:
-2x20x6
-Drop Sets: 15x10, 10x15
Adductor
-2x120x8 (TUT)
Zotman cable curls
-2x50x6 (mTor)
Seated calf raises
2x270x8
15 mins treadmill
2465 cals
242g protein
200g Test
Weight: 220.2 lbs
2 Likes
5/7/24 - Deload Day 2
Pendulum Power Squat:
-2x360x4
-Drop sets: 270x6, 180x8
Hammer Bench Press
2x320x4
RP: +1x2
Side DB lateral raise:
-2x30x6
-Drop Sets: 25x8, 20x10
Triceps extension machine:
-2x130x6 (mTor)
Rotary Torso
-2x100x6
15 mins treadmill
2570 cals
207g protein
200mg Primo
50g Anavar
1 Like
5/8/24 - Deload Day 3
Leg Curls:
-2x200x6
-Drop Sets: 160x8, 130x10
Free motion straight arm
2x30x6 (mTor)
Hammer Row
-2x115x6
-RP: +3, +4
Preacher Curls:
-2x65x4
Abs:
-Reverse Rocky Crunch 2x6
-Crunch machine: 2x150x10
2311 cals
213g protein
50g Anavar
1 Like
5/9/24 - Deload Day 4
Leg Extension:
-2x70x6
-RP: +2, +2
Nautilus Incline:
-2x160x4
-Drop Sets: 120x6, 90x8
Machine shoulder press
-2x120x4
-Drop sets: 90x6, 70x8
Hammer Decline:
-2x270x4
-RP: +2, +2
Abs: Rotary torso 2x90x6
15 mins treadmill
2596 cals
233g protein
Test-200mg
Anavar - 50mg
1 Like
5/10/24 - Deload day 5
Nautilus Lat Pulldowns:
-2x180x4
-Drop Sets: 160x6, 140x8
Nordic leg curls - blue band
2x6
Neutral grip cable rows:
-2x145x6 (mTor)
Concentration Curls
-2x35x4
-Drop Sets: 30x6, 25x8
Calls: 2775
Protein: 235g
Anavar 50mg
Primo-200mg
1 Like
5/12/24
Rest Day but played gig and had 15k steps
2500 cals
173g protein
50g anavar
1 Like
5/13/24
Hack Squat:
-3x250x10 (mTor)
Standing Cable Cross-over:
-3x60x8
-Drop sets: 40x10, 30x12
Arnold Press:
-3x50x10
-Drop Sets: 40x10, 30x12
Single pulley Triceps Extension:
-3x70x10
-Drop Sets: 50x10, 30x12
Seated Calf Raise:
-3x135x12 (mTor)
2824 cals
187g protein
200mg Test
50mg Anavar
1 Like
5/14/24
Hip Thruster:
-3x270x10
-Drop Sets: DS: 230x12, 180x15
Side lat pulls
-3x65x10 (TUT)
Reverse Cable Crossovers:
-3x20x10
-Drop Sets: 15x15, 10x20
Adductor
-3x120x12 (TUT)
Zotman cable curls
-3x60x8 (mTor)
Abs:
-Reverse Rocky Crunch 3x10
-Crunch machine: 3x150x15
2218 cals
212g protein
200mg primo
50mg anavar
1 Like