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@abolone EF family is proud of you. this is another excellent job. it just shows you are legit!
Approved Log Abolones Strength / Growth Journal - Testosterone, Primobolan, Mast, HGH, Insulin Cycle
this is a good looking workout. deads, belt squats and hip extensions are strong. and i love the planks and cardio. overall a very good workout. @abolone
@abolone yes sir big fella. Putting in that work.
Squat day powered by @UGL OZ
Day 1
Bent bar squats
1x4 @ 170
2x4 @ 155
Good mornings with SSB wide stance
2x6 @ 70kg
Bench Press
4x4 @ 110kg
Leg Press
2x8 @ 360 narrow stance
Split squats front foot elevated
3x6s +12.5kg
Ab wheel
3x10
Assault bike 40secs on 20 secs off x 5
Body weight is back upto 103.4kg, digestion joints and muscles all feeling great, keen as for the future weeks!!
Pics of meal 3
250g mince
250 rice
33g Avocardo
75g beetroot
200g pineapple
15g kimchi
@Yuri1 inspired hehe
-Abolone
Day 1
Bent bar squats
1x4 @ 170
2x4 @ 155
Good mornings with SSB wide stance
2x6 @ 70kg
Bench Press
4x4 @ 110kg
Leg Press
2x8 @ 360 narrow stance
Split squats front foot elevated
3x6s +12.5kg
Ab wheel
3x10
Assault bike 40secs on 20 secs off x 5
Body weight is back upto 103.4kg, digestion joints and muscles all feeling great, keen as for the future weeks!!
Pics of meal 3
250g mince
250 rice
33g Avocardo
75g beetroot
200g pineapple
15g kimchi
@Yuri1 inspired hehe
-Abolone
Hell yeah bro, looking fire as!Squat day powered by @UGL OZ
Day 1
Bent bar squats
1x4 @ 170
2x4 @ 155
Good mornings with SSB wide stance
2x6 @ 70kg
Bench Press
4x4 @ 110kg
Leg Press
2x8 @ 360 narrow stance
Split squats front foot elevated
3x6s +12.5kg
Ab wheel
3x10
Assault bike 40secs on 20 secs off x 5
Body weight is back upto 103.4kg, digestion joints and muscles all feeling great, keen as for the future weeks!!
Pics of meal 3
250g mince
250 rice
33g Avocardo
75g beetroot
200g pineapple
15g kimchi
@Yuri1 inspired hehe
View attachment 162514
-Abolone
that pineapple and kimchi is ace for digestion
you got the weight on meal pic broSquat day powered by @UGL OZ
Day 1
Bent bar squats
1x4 @ 170
2x4 @ 155
Good mornings with SSB wide stance
2x6 @ 70kg
Bench Press
4x4 @ 110kg
Leg Press
2x8 @ 360 narrow stance
Split squats front foot elevated
3x6s +12.5kg
Ab wheel
3x10
Assault bike 40secs on 20 secs off x 5
Body weight is back upto 103.4kg, digestion joints and muscles all feeling great, keen as for the future weeks!!
Pics of meal 3
250g mince
250 rice
33g Avocardo
75g beetroot
200g pineapple
15g kimchi
@Yuri1 inspired hehe
View attachment 162514
-Abolone
thats how you get the results
@abolone meal looks awesome.........Squat day powered by @UGL OZ
Day 1
Bent bar squats
1x4 @ 170
2x4 @ 155
Good mornings with SSB wide stance
2x6 @ 70kg
Bench Press
4x4 @ 110kg
Leg Press
2x8 @ 360 narrow stance
Split squats front foot elevated
3x6s +12.5kg
Ab wheel
3x10
Assault bike 40secs on 20 secs off x 5
Body weight is back upto 103.4kg, digestion joints and muscles all feeling great, keen as for the future weeks!!
Pics of meal 3
250g mince
250 rice
33g Avocardo
75g beetroot
200g pineapple
15g kimchi
@Yuri1 inspired hehe
View attachment 162514
-Abolone
Day 3 dead lifts.
@UGL OZ #1 !
Deads
1x2 @ 220
3x3 @ 190
Belt sqauts
3x8 55kg a side
Hip extensions
3x12 + 15kg
Neutral grip pull ups
4x4 + 5kg
Planks
3x20secs
Body weights on the raise weighed in 104kg this morning, bodies feeling overly good nothing overly heavy with working weight just dialling things in at this stage.
PEDS
260mg testosterone UGL-OZ
5iu HGH UGL-OZ
250mcg tb500
250mcg bpc157
1000mcg Mots-C training days
10MG methylene blue training days @driven
Calories sitting around 5500-
Day 4 tomorrow secondary bench day =D
-Abolone
@UGL OZ #1 !
Deads
1x2 @ 220
3x3 @ 190
Belt sqauts
3x8 55kg a side
Hip extensions
3x12 + 15kg
Neutral grip pull ups
4x4 + 5kg
Planks
3x20secs
Body weights on the raise weighed in 104kg this morning, bodies feeling overly good nothing overly heavy with working weight just dialling things in at this stage.
PEDS
260mg testosterone UGL-OZ
5iu HGH UGL-OZ
250mcg tb500
250mcg bpc157
1000mcg Mots-C training days
10MG methylene blue training days @driven
Calories sitting around 5500-
Day 4 tomorrow secondary bench day =D
-Abolone
mega training bro
you big i bet now
Day 4 secondary bench day
@UGL OZ
Bench mid grip
2x4 @ 135kg
Back downs
2x6 @ 125kg
Landmine press ) kneeling (
2x12 @ 10kg + bar
Lateral Raises
2x12
Rear Delt Fly
2x12
DB zottman Curls 4x10s
12.5kg
Tricep Push Downs
4x12s
Work's been a beast lately long, grueling hours grinding me down, but I'm still locking in those four days, no excuses. By the time I drag myself home, exhaustion hits like a freight train i eat, jab and then KO, lol
I feel distance from my family but come the weekend, I'm all in as the rock-solid dad and husband they deserve, trying my absolute best.
Got to do what a man's gotta do. Nobody promised it'd be easy..
The grind it doesn't stop Neither do I get it lads
-Abolone!
@UGL OZ
Bench mid grip
2x4 @ 135kg
Back downs
2x6 @ 125kg
Landmine press ) kneeling (
2x12 @ 10kg + bar
Lateral Raises
2x12
Rear Delt Fly
2x12
DB zottman Curls 4x10s
12.5kg
Tricep Push Downs
4x12s
Work's been a beast lately long, grueling hours grinding me down, but I'm still locking in those four days, no excuses. By the time I drag myself home, exhaustion hits like a freight train i eat, jab and then KO, lol
I feel distance from my family but come the weekend, I'm all in as the rock-solid dad and husband they deserve, trying my absolute best.
Got to do what a man's gotta do. Nobody promised it'd be easy..
The grind it doesn't stop Neither do I get it lads
-Abolone!
stacking deep bro
with hard work you still training this hard damn
100% bro, day in day out !That’s it bro, it’s all the little details that stack up long term
@ugloz
Day 2 Bench Deload Week
2 x 2 @ 140
2x4 @ 135
Decline DB press
2x8 @ 35kg
Lat pull down Close Grip
4x10 -weight?
Chest Supported Rows light today
2x12s 20kg
Arms
2x12 curls
2x12 push downs
2x12 single arm push downs
2x12 single arm preacher curls
Job done tomorrows another day, not much to quote today..
-Abolone
Day 2 Bench Deload Week
2 x 2 @ 140
2x4 @ 135
Decline DB press
2x8 @ 35kg
Lat pull down Close Grip
4x10 -weight?
Chest Supported Rows light today
2x12s 20kg
Arms
2x12 curls
2x12 push downs
2x12 single arm push downs
2x12 single arm preacher curls
Job done tomorrows another day, not much to quote today..
-Abolone
big thick bench bro
@abolone Nice job on the Deload week and also the decline dumbbell r really good and I like the chest supported rows as well. This is a good little workout you put together.
bros the arms and chest supported rows look good. and i love the lat pulldown close grips as well @abolone
Getting it done regardless
really appreciate these updates. simple training and short and to the point @abolone arms are looking tremendous.
@abolone Your workouts are so consistent and on point. You handle your business and then you're done. This is a really good one. And beats sitting on the couch all day.
amazing work on this one man. the decline db press is on point. and you really nailed the arms nicely with 48 reps @abolone
Nice and lite day get some blood flowing always nice doing those workouts.
@abolone solid work right here!
Enjoy the break, enjoy the food and enjoy your time with the family, bro!
any steak at camp bro?
Back into the swing of things.
Day1
Squats
Bent Bar Squats
1x3 @ 180
2x4 @ 160
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 100
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
@UGL OZ OILS!!!!
260mg testosterone
500mcg mots-c training days
250mcg bpc/tb500 daily
5iu hgh
thanks all back into dieting and training!
Day1
Squats
Bent Bar Squats
1x3 @ 180
2x4 @ 160
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 100
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
@UGL OZ OILS!!!!
260mg testosterone
500mcg mots-c training days
250mcg bpc/tb500 daily
5iu hgh
thanks all back into dieting and training!
back at it real hard bro
Nice work on squats
@abolone Excellent job as usual. You always put together some great workouts. Very simple training and very effective.
this is an excellent training routine. it's short and to the point. That's what I like about it. @abolone
Bros can always depend on you to kick ass. The squats and the bench press looking really sweet. I like the split squats. @abolone Also. Ab wheel l I got to start doing those. They legit.
@abolone how do you like the stack of mots-c and the healing peptides with hgh? it must be a really good anti aging stack. I think it's something that we all should take a look at once we get over 50 or 55.
EF family is always impressed with you. the way you throw around that iron and you do it under such control. its very cool to see that @abolone
@abolone solid session right here bro!
not good bro add vitamins more
Glad to see an update brother. Looks like it’s going good.
Back into it
2nd day training this week
Bench
2x2 @ 160kg
1x3 @ 152.5kg
Incline Smitch Machine Press
2x8 @ 70kg
Lat Pull Down Close Grip
4x10 @ rpe8
Chest Supported Rows
2x12 @ 80kg a side with straps
Arms
Bicep curls seated 4x12s
Tri push downs 4x12s
Preacher curls 4x12s
@UGL OZ OILS!!!!
Crusing
260mg testosterone
500mcg mots-c training days ( forgot to take this morning was absolutely buckled AM, couldnt even open my eyes ) sickness hits hard!!
250mcg bpc/tb500 daily
5iu hgh
working load was abit heavy today due to my sickness been hit with the flu yesterday and have ALMOST over came it today, prescribed working weight was hit, it wasnt easy but job done thankfully.. i have some TA1 Thymosin Alpha 1 on hand ill be using and experimenting with keen to see the end result.
Deads tomorrow keen as for it, hopefully were firing on all cylinders
-Abolone
2nd day training this week
Bench
2x2 @ 160kg
1x3 @ 152.5kg
Incline Smitch Machine Press
2x8 @ 70kg
Lat Pull Down Close Grip
4x10 @ rpe8
Chest Supported Rows
2x12 @ 80kg a side with straps
Arms
Bicep curls seated 4x12s
Tri push downs 4x12s
Preacher curls 4x12s
@UGL OZ OILS!!!!
Crusing
260mg testosterone
500mcg mots-c training days ( forgot to take this morning was absolutely buckled AM, couldnt even open my eyes ) sickness hits hard!!
250mcg bpc/tb500 daily
5iu hgh
working load was abit heavy today due to my sickness been hit with the flu yesterday and have ALMOST over came it today, prescribed working weight was hit, it wasnt easy but job done thankfully.. i have some TA1 Thymosin Alpha 1 on hand ill be using and experimenting with keen to see the end result.
Deads tomorrow keen as for it, hopefully were firing on all cylinders
-Abolone
what happened bro? bad moodFar from firing on all cylinders today bed written most the day, energy is low, mood is bad...
Next week I guess we try again...
Write off week 1 of this block unfortunately
EF fam will cheer you up, get some caffeine in helps me
Just got sick again. Dude
Squat
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
320 on the leg press or more bro?Squat
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
you hellaa stron again
No idea i usually just load how it feels man, happy with squats its taken over a year to squat pain free!! So hopefully now we build something decent
@abolone I love how you keep pumping things. I like the leg training and I like the bench press as well. Keep it up.Squat
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
Bros, this is a good one. I like the different oils that you're using. I heard good things about that Spartan. If I ever move over there, I'm gonna have to use them. @aboloneSquat
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
I need to try bent bar squats. We've an elephant bar at the local gym.
Testosterone, MPP, and equipoise are good together. @abolone anavar is also a good option. I like 50 milligrams a day. It's perfect.Squat
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
@abolone really good job on the testosterone and stacking the equipoise and anavar and growth hormone with it. There's a lot of good options here. It's a good healing stack.Squat
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
This is a great layout between the leg training and also the core training. I wouldn't expect anything else out of you. You are a true grit athlete and a very important part of the EF family. @aboloneSquat
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
squats gonig to hella build bro
@abolone Solid squat session! Log is on point!Squat
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
you going to win all contest 2026 bro ef fam with youWill be starting a new log at some stage and start a prep for 2026 powerlifting! Maybe march
@abolone glad to see the update man and that everything is going good.Squat
Day1
Squats
Bent Bar Squats
1x3 @ 190
2x4 @ 165
Snatch Grip Dead Lifts ( Off deficit )
2x8 @ 105
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 320?
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10
Going to push the doses for the next few weeks and have a little bit of fun, does will be the following!
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
50mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
time to have some fun
-abolone
Deads
Day 3
Deads
1x2 @ 235 kg
3x3 @ 215 kg
Belt squat
3x8 @ 50ea side
Back extensions
3x12 +10kg
Chin ups
4x4 @ +10kg
Copenhagen Planks
3x20sc
Crusing through it still have a very bad cough and block nose with a sore throat cant shake it, been going to local thai restaarunt and eating tom yum soup with extra beef pieces inside seems to be helping my throat..
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
5500 cals.
-Abolone
Day 3
Deads
1x2 @ 235 kg
3x3 @ 215 kg
Belt squat
3x8 @ 50ea side
Back extensions
3x12 +10kg
Chin ups
4x4 @ +10kg
Copenhagen Planks
3x20sc
Crusing through it still have a very bad cough and block nose with a sore throat cant shake it, been going to local thai restaarunt and eating tom yum soup with extra beef pieces inside seems to be helping my throat..
@UGL OZ OILS!!!!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
mots-c 1000mg ( training days )
5500 cals.
-Abolone
to gun dead bro
back cough you need rest
Hope your throat gets better in time for Xmas, bro.
Day1
Squats
Bent Bar Squats
1x3 @ 200kg
2x4 @ 170kg
Snatch Grip RDL ( Off deficit )
2x8 @ 110kg
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 350kg
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10 -----------
No cardio couldn't be bothered.. ( @Swcc )
@UGL OZ Sponsor Big shout out to you and the team my bros!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
1000mcg Mots-c ( training days )
Finally into the 200s with my squat, as most of you know ive battled with hip issues for the longest time and haven't moved anything for a year plus, im very happy how my rehab went and how my squats felt today huge milestone. its time to continue to progress this lift, its The only lift which is letting my total down, seriously lacking for a u110, Time under the bar and continuing to stay hungry putting trust in my coaches and my ability to build something big, lets fkn go!!
God Bless you all enjoy this festive season with family and make the most out of every moment you spend together! <3
-Abolone!
Squats
Bent Bar Squats
1x3 @ 200kg
2x4 @ 170kg
Snatch Grip RDL ( Off deficit )
2x8 @ 110kg
Bench Press
4x4 @ 120 ( Pause Each Rep )
Leg Press
2x10 @ 350kg
Split Squats
2x8 + 15kg ( Front Foot Elevated )
Ab Wheel
2x10 -----------
No cardio couldn't be bothered.. ( @Swcc )
@UGL OZ Sponsor Big shout out to you and the team my bros!
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157
250mcg tb500
1000mcg Mots-c ( training days )
Finally into the 200s with my squat, as most of you know ive battled with hip issues for the longest time and haven't moved anything for a year plus, im very happy how my rehab went and how my squats felt today huge milestone. its time to continue to progress this lift, its The only lift which is letting my total down, seriously lacking for a u110, Time under the bar and continuing to stay hungry putting trust in my coaches and my ability to build something big, lets fkn go!!
God Bless you all enjoy this festive season with family and make the most out of every moment you spend together! <3
-Abolone!
thanks my brother, still got the cough but energy is back and strength seems to be going OK also!
cals back on
water back in
time to progress!
Killin’ it, bro! Hope you and the family have a great Christmas!
i do ab wheels bro
but u gotta do cardio
Merry Christmas brother
Great work dude
@abolone nice to see you hitting this. curious how you like the mots-c. i see you doing a gram every training day
this is some strong EF family training. i got a lot of love for it. and nice on the ab wheel too @abolone
Bros, this looking really good. The bench press and the leg press are the best. @abolone and I love the split squats and the ab wheel. Those are really fun too.
@abolone Bench press and leg press are really good, and then split squats. I like how you're hitting your core as well. Nice lineup. Hitting the growth hormone and sling that's a good option with the TB and BPC as well as a healing stack.
Those stubborn coughs are never easy. That is definitely the worst. I'd rather just have the flu for a couple days than be better and have a lingering cough go for weeks. @abolone
DAY 2 BENCH!!
@UGL OZ !!!!!!!!!!!!!!!!
@UGL OZ Support Rep !!!!!!!!!
Bench
1x2 @ 165kg ( was programmed 2x2 @ 165kg, hit my first set for a grindy double lol ) deloaded by 10% straight into back into it @ 147.5kg
1x2 @ 147.5kg
Back Downs
2x3 @ 130kg
Incline Smitch Machine Press
2x8 @ 75kg
Lat Pull Down Close Grip
4x10 @ rpe8
Chest Supported Rows
2x12 @ 85kg a side with straps
Arms
Single arm D-Ring push downs 2x8 @ 12kg
Over head tricep single arm extensions 1x8 @ 5kg
D Ring single arm curls 2x8 @ 20kg
Single arm preacher curls 2x8 @ 10kg
Good session overall, bench has taken a hit after my flu and still isnt where it should be, lets see how the next few weeks go...
@UGL OZ !!!!!!!!!!!!!!!!
@UGL OZ Support Rep !!!!!!!!!
Bench
1x2 @ 165kg ( was programmed 2x2 @ 165kg, hit my first set for a grindy double lol ) deloaded by 10% straight into back into it @ 147.5kg
1x2 @ 147.5kg
Back Downs
2x3 @ 130kg
Incline Smitch Machine Press
2x8 @ 75kg
Lat Pull Down Close Grip
4x10 @ rpe8
Chest Supported Rows
2x12 @ 85kg a side with straps
Arms
Single arm D-Ring push downs 2x8 @ 12kg
Over head tricep single arm extensions 1x8 @ 5kg
D Ring single arm curls 2x8 @ 20kg
Single arm preacher curls 2x8 @ 10kg
Good session overall, bench has taken a hit after my flu and still isnt where it should be, lets see how the next few weeks go...
Last edited:
bench is good at this weight 165kg thats crazy bench bro
even after flu you hella hit it
CopyPasteMuscle
New member
I'd let you bench me anyday.
Deads
@Swcc @UGL OZ @UGL OZ Support Rep @bgreco
Day 3
Deads
1x2 @ 230 kg
3x3 @ 210 kg
Belt squat
3x8 @ 40ea side
Back extensions
3x12 +22.5kg
Chin ups
4x4 @ +10kg
Copenhagen Planks
3x20sc
crusing along getting the work done, week in week out slow liner progression to the top.
@Swcc @UGL OZ @UGL OZ Support Rep @bgreco
Day 3
Deads
1x2 @ 230 kg
3x3 @ 210 kg
Belt squat
3x8 @ 40ea side
Back extensions
3x12 +22.5kg
Chin ups
4x4 @ +10kg
Copenhagen Planks
3x20sc
crusing along getting the work done, week in week out slow liner progression to the top.
@abolone good work so far....keep it up.......
Bench mid grip day 4
Powered by @UGL OZ
Top-Set mid grip variation , secondary bench day altered grip.
2x3 @ 145kg
Back downs
2x5 @ 135kg
Landmine press ) kneeling
2x12 @ 10kg + bar
Arnold presses
2x8s 17.5kg
Rear Delt flies
2x12 cable
Tricep Push Downs
4x12s
D-single arm
Over head extensions
Little hard without a hand out, still managed to hold tension in the upper back form didnt break down which was a win, brachialis taking a absolute beating though well over due for some needling
Powered by @UGL OZ
Top-Set mid grip variation , secondary bench day altered grip.
2x3 @ 145kg
Back downs
2x5 @ 135kg
Landmine press ) kneeling
2x12 @ 10kg + bar
Arnold presses
2x8s 17.5kg
Rear Delt flies
2x12 cable
Tricep Push Downs
4x12s
D-single arm
Over head extensions
Little hard without a hand out, still managed to hold tension in the upper back form didnt break down which was a win, brachialis taking a absolute beating though well over due for some needling
level up bro level up hard
log it up bro
Week 1 day 1
Fueled by the GOAT
@UGL OZ
@UGL OZ Support Rep
Peds/Nutrition
@Swcc
Programming
@Bgreco
Squats low bar
2x3 @ 200kg
Back downs
2x3 @ 175kg
Snatch Grip RDL deficit
2x8 @ 110kg
Bench pause every rep
4x4 @ 125kg
Hack squat
2x8s 70kg a side
Assault bike 5mins
Row machine 5mins
Will catch up on split squats and ab work on deadlift day, ran out of time.....
Overall great session first time squatting low bar in possibly 2 years???? Good starting point, needs abit of work as tension is breaking down and depth isnt quiet there yet.. time under bar will fix this issue, happy to be where I am, cant wait to see where I can go with this 
!
Love always
-Abolone
Fueled by the GOAT
@UGL OZ
@UGL OZ Support Rep
Peds/Nutrition
@Swcc
Programming
@Bgreco
Squats low bar
2x3 @ 200kg
Back downs
2x3 @ 175kg
Snatch Grip RDL deficit
2x8 @ 110kg
Bench pause every rep
4x4 @ 125kg
Hack squat
2x8s 70kg a side
Assault bike 5mins
Row machine 5mins
Will catch up on split squats and ab work on deadlift day, ran out of time.....
Overall great session first time squatting low bar in possibly 2 years???? Good starting point, needs abit of work as tension is breaking down and depth isnt quiet there yet.. time under bar will fix this issue
, happy to be where I am, cant wait to see where I can go with this !Love always
-Abolone
Attachments
Last edited:
Always big bro!!!!
massive bro
Thanks big man!!!
U a machine bro
I have new found respect for u
Week 1 day 2 bench
Bench
2x3 @ 150kg
Back downs
2x4 @ 135kg
DB Incline press
2x8 @ 30kg
Chin ups with weight +10kg
4x4
DB one arm row
2x8 @ 32kg
Arms
Single arm tricep push downs D-ring 2x10
20kg
Overhead tricep single arm extension 1x8
10kg
Back to cable D-Ringe curl single 2x8
20kg
Single arm preacher 2x8 23kg
PEDS @UGL OZ
Big shout out to my sponsors @UGL OZ & @HeliosLabs
Www.Ugloz.is abolone10 for 10% off.
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157 @HeliosLabs
250mcg tb500 @HeliosLabs
1000mcg Mots-c ( training days ) @HeliosLabs
Thanks for the care package
Getting comfortable now with loads, 150/160 self unrack seems to be fine leg drive really really doing its thing and working over time during the accession off the chest, fast and hard flying off my chest which is a huge plus. Very happy with end result here.
Spent some time foam rolling my left hand side brachialis extremely painful during the action yet very soothing afterwards
......
Bench
2x3 @ 150kg
Back downs
2x4 @ 135kg
DB Incline press
2x8 @ 30kg
Chin ups with weight +10kg
4x4
DB one arm row
2x8 @ 32kg
Arms
Single arm tricep push downs D-ring 2x10
20kg
Overhead tricep single arm extension 1x8
10kg
Back to cable D-Ringe curl single 2x8
20kg
Single arm preacher 2x8 23kg
PEDS @UGL OZ
Big shout out to my sponsors @UGL OZ & @HeliosLabs
Www.Ugloz.is abolone10 for 10% off.
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157 @HeliosLabs
250mcg tb500 @HeliosLabs
1000mcg Mots-c ( training days ) @HeliosLabs
Thanks for the care package
Getting comfortable now with loads, 150/160 self unrack seems to be fine leg drive really really doing its thing and working over time during the accession off the chest, fast and hard flying off my chest which is a huge plus. Very happy with end result here.
Spent some time foam rolling my left hand side brachialis extremely painful during the action yet very soothing afterwards
......Attachments
moving big again broWeek 1 day 2 bench
Bench
2x3 @ 150kg
Back downs
2x4 @ 135kg
DB Incline press
2x8 @ 30kg
Chin ups with weight +10kg
4x4
DB one arm row
2x8 @ 32kg
Arms
Single arm tricep push downs D-ring 2x10
20kg
Overhead tricep single arm extension 1x8
10kg
Back to cable D-Ringe curl single 2x8
20kg
Single arm preacher 2x8 23kg
PEDS @UGL OZ
Big shout out to my sponsors @UGL OZ & @HeliosLabs
Www.Ugloz.is abolone10 for 10% off.
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157 @HeliosLabs
250mcg tb500 @HeliosLabs
1000mcg Mots-c ( training days ) @HeliosLabs
Thanks for the care package
View attachment 164066
Getting comfortable now with loads, 150/160 self unrack seems to be fine leg drive really really doing its thing and working over time during the accession off the chest, fast and hard flying off my chest which is a huge plus. Very happy with end result here.
Spent some time foam rolling my left hand side brachialis extremely painful during the action yet very soothing afterwards
whats this new peptide push it hotttt
@abolone good job on this, man. I like that you are mixing up those healing peptides. You've got a little KLOW stack going.Week 1 day 2 bench
Bench
2x3 @ 150kg
Back downs
2x4 @ 135kg
DB Incline press
2x8 @ 30kg
Chin ups with weight +10kg
4x4
DB one arm row
2x8 @ 32kg
Arms
Single arm tricep push downs D-ring 2x10
20kg
Overhead tricep single arm extension 1x8
10kg
Back to cable D-Ringe curl single 2x8
20kg
Single arm preacher 2x8 23kg
PEDS @UGL OZ
Big shout out to my sponsors @UGL OZ & @HeliosLabs
Www.Ugloz.is abolone10 for 10% off.
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157 @HeliosLabs
250mcg tb500 @HeliosLabs
1000mcg Mots-c ( training days ) @HeliosLabs
Thanks for the care package
View attachment 164066
Getting comfortable now with loads, 150/160 self unrack seems to be fine leg drive really really doing its thing and working over time during the accession off the chest, fast and hard flying off my chest which is a huge plus. Very happy with end result here.
Spent some time foam rolling my left hand side brachialis extremely painful during the action yet very soothing afterwards
Bros, that's a great setup right there. I like these healing stacks. They're definitely going to work really good. @aboloneWeek 1 day 2 bench
Bench
2x3 @ 150kg
Back downs
2x4 @ 135kg
DB Incline press
2x8 @ 30kg
Chin ups with weight +10kg
4x4
DB one arm row
2x8 @ 32kg
Arms
Single arm tricep push downs D-ring 2x10
20kg
Overhead tricep single arm extension 1x8
10kg
Back to cable D-Ringe curl single 2x8
20kg
Single arm preacher 2x8 23kg
PEDS @UGL OZ
Big shout out to my sponsors @UGL OZ & @HeliosLabs
Www.Ugloz.is abolone10 for 10% off.
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157 @HeliosLabs
250mcg tb500 @HeliosLabs
1000mcg Mots-c ( training days ) @HeliosLabs
Thanks for the care package
View attachment 164066
Getting comfortable now with loads, 150/160 self unrack seems to be fine leg drive really really doing its thing and working over time during the accession off the chest, fast and hard flying off my chest which is a huge plus. Very happy with end result here.
Spent some time foam rolling my left hand side brachialis extremely painful during the action yet very soothing afterwards
Foam rolling is awesome. I like to do it to my back. @abolone it really works good and it feels amazing.Week 1 day 2 bench
Bench
2x3 @ 150kg
Back downs
2x4 @ 135kg
DB Incline press
2x8 @ 30kg
Chin ups with weight +10kg
4x4
DB one arm row
2x8 @ 32kg
Arms
Single arm tricep push downs D-ring 2x10
20kg
Overhead tricep single arm extension 1x8
10kg
Back to cable D-Ringe curl single 2x8
20kg
Single arm preacher 2x8 23kg
PEDS @UGL OZ
Big shout out to my sponsors @UGL OZ & @HeliosLabs
Www.Ugloz.is abolone10 for 10% off.
Spartan test 250 / 525mg/wkly
Spartan npp 100 / 200mg/wkly
Spartan eq 200 / 200mg wkly
40mg Anavar/ Daily
10iu hgh daily
10iu Lantus Slin
250mcg bpc157 @HeliosLabs
250mcg tb500 @HeliosLabs
1000mcg Mots-c ( training days ) @HeliosLabs
Thanks for the care package
View attachment 164066
Getting comfortable now with loads, 150/160 self unrack seems to be fine leg drive really really doing its thing and working over time during the accession off the chest, fast and hard flying off my chest which is a huge plus. Very happy with end result here.
Spent some time foam rolling my left hand side brachialis extremely painful during the action yet very soothing afterwards
CopyPasteMuscle
New member
One of the most painful areas to treat imo!Spent some time foam rolling my left hand side brachialis extremely painful during the action yet very soothing afterwards
Deadlift Day 3
Deads
2x2 @ 230kg
Backdowns
2x3 @ 215kg
SSB ( Safety Squat Bar )
2x6 @ 100kg pause for 3 seconds.
Lying leg Curls
2x12 @????? Forgot to note.
Chin ups overhand grip
4x4 + 10kg plate
Planks
2x20 seconds
Powered by @UGL OZ
& @HeliosLabs
Had a nice, easy deadlift session today, felt really solid! Loved the good tension in my upper back and getting tmy lats firing overtime to hold that neutral position. It's paying off big time after all our sub-max work.
No issues at all, had some treatment on my brachialis it's feeling way better already. Excited to see how it holds up tomorrow on secondary bench day!! Lets go
Abolone!
Deads
2x2 @ 230kg
Backdowns
2x3 @ 215kg
SSB ( Safety Squat Bar )
2x6 @ 100kg pause for 3 seconds.
Lying leg Curls
2x12 @????? Forgot to note.
Chin ups overhand grip
4x4 + 10kg plate
Planks
2x20 seconds
Powered by @UGL OZ
& @HeliosLabs
Had a nice, easy deadlift session today, felt really solid! Loved the good tension in my upper back and getting tmy lats firing overtime to hold that neutral position. It's paying off big time after all our sub-max work.
No issues at all, had some treatment on my brachialis it's feeling way better already. Excited to see how it holds up tomorrow on secondary bench day!! Lets go
Abolone!
Nice work on the bench but lets see those rows up some weight
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