Approved Log Abolones Strength / Growth Journal - Testosterone, Primobolan, Mast, HGH, Insulin Cycle

[abolone]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

 

[Ratatata]

Can’t go wrong with @UGL OZ !!!following along!!!

 

[Yuri1]

Here for this, let’s fucking go cunt

Backed by 2 absolute legends I have a ton of respect for AJ @UGL OZ x @PassiveHulk

 

[UGL OZ]

Whaaaat, a bodybuilding abolone?!

Let's go!

AJ

 

[abolone]

Can’t go wrong with @UGL OZ !!!following along!!!

Definitely looking forward to this means I have to work harder now

QHere for this, let’s fucking go cunt

Backed by 2 absolute legends I have a ton of respect for AJ @UGL OZ x @PassiveHulk

Thanks broooo, it's a privilege aye I'm greatful

Whaaaat, a bodybuilding abolone?!

View attachment 154686

Let's go!

AJ

Haha, nice one AJ! Time to get jacked! @UGL OZ

 

[MUSTANG_18]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

LFG on this abolone dude you going to be jacked @abolone

 

[MUSTANG_18]

Whaaaat, a bodybuilding abolone?!

View attachment 154686

Let's go!

AJ

lol that cat is jacked

 

[stevesmi]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

@abolone This might be your best update to date. You go over everything, perfectly very nice exercises and hard work.

 

[ROIDDERS]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

You are doing amazing. If you ask me. I like to see it overhead. When you're seated, it's not as easy to cheat.
@abolone

 

[ceo]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

@abolone bros this seated overhead press looks on point. i like it. rear delt fly also some of my favorites

 

[abolone]

Week 10 day 4
Check in done this morning with @PassiveHulk awaiting feedback will share once received
Bodyweight PB 104.3 we're 8.3kg up in 10 weeks, sticking to the plan and chasing that 110kg Bodyweight!!

Todays training was day 4
Secondary Upper Day.

Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8


Seated Overhead Press 2x6 77.5kg
Seated Overhead Press back downs 2x8 70kg
DB Decline Press 3x8 35s ( got to keep delt happy seems to not like this movement )
Chest Supported Row 4x8 75kg a side full rom controlled eccentric
Rear Delt Fly 2x12-15 5kg
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar 2x12


Overall good session blasted it love a nice Sunday session always good fun .

Bring on week 12!

 

[BodyMonster34]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

@abolone bro you iron training stud. i like texas style prison training. that my favorite of all

 

[SteveMobsterG]

My left hip aches a little after leg day

 

[abolone]

Check-in update
Calories : Remain the same 5254cal 271.9g Protein 843g Carbs 78.7g Fat ( Training Days )
4452cal 299.6g Protein 558.3g Carbs 102.4g Fat
Peds :Testosterone 440, Primobolan 350, Masteron 350mg, Bump to primo +140mg bloods to be ran in a few weeks to monitor e2 due to running a fair bit of DHT derivatives coach showed concerns to possible crushing e2...
Total Androngenic load 1140mg.
Slin : Remains the same @ 25iu daily shot in the AM
Hgh : 6iu daily, 4iu shot 90-120mins prior to workout 2iu pre bed ( helped me alot with sides )

Overall coach is happy how were tracking bodyweights up built a fair bit of tissue in the past 10 weeks and only going to build more godwilling, bring on week 11

Exactly 10weeks the difference

Thanks

-Abolone

 

[Yuri1]

Check-in update
Calories : Remain the same 5254cal 271.9g Protein 843g Carbs 78.7g Fat ( Training Days )
4452cal 299.6g Protein 558.3g Carbs 102.4g Fat
Peds :Testosterone 440, Primobolan 350, Masteron 350mg, Bump to primo +140mg bloods to be ran in a few weeks to monitor e2 due to running a fair bit of DHT derivatives coach showed concerns to possible crushing e2...
Total Androngenic load 1140mg.
Slin : Remains the same @ 25iu daily shot in the AM
Hgh : 6iu daily, 4iu shot 90-120mins prior to workout 2iu pre bed ( helped me alot with sides )

Overall coach is happy how were tracking bodyweights up built a fair bit of tissue in the past 10 weeks and only going to build more godwilling, bring on week 11

Exactly 10weeks the difference
View attachment 154721


Thanks

-Abolone

Bro even the body compilation in 10 weeks is amaizng LGF

 

[abolone]

Bro even the body compilation in 10 weeks is amaizng LGF

Thanks brother, guess we're on track I still have a long journey ahead of me, but hey it's progress!

 

[Yuri1]

Thanks brother, guess we're on track I still have a long journey ahead of me, but hey it's progress!

Yeah bro we all got long ass journeys ahead, it’s one of those never needing things - but making huge leaps in 10 week spans like that is incredible

 

[Ulter]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

wow another great update.
i like the arm training. cable curls. pushdowns tricep and wide grip EZ bar are all A+

@abolone

 

[2Thick]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

@abolone you are looking sweet on this update! seated overhead press and db decline press is on point.
arms are amazing!

 

[abolone]

Yeah bro we all got long ass journeys ahead, it’s one of those never needing things - but making huge leaps in 10 week spans like that is incredible

Thanks heaps @Yuri1 Means alot!

@abolone you are looking sweet on this update! seated overhead press and db decline press is on point.
arms are amazing!

Seated OHP is so hard not the most fun, lets hope theses arms grow in the next few weeks

wow another great update.
i like the arm training. cable curls. pushdowns tricep and wide grip EZ bar are all A+

@abolone

Thanks

 

[MasonicBodybuilder]

Looking forward to this one brother. Would love to see you be able to compete again.

 

[Ulter]

Thanks heaps @Yuri1 Means alot!

Seated OHP is so hard not the most fun, lets hope theses arms grow in the next few weeks

Thanks

you are doing great

 

[2Thick]

Thanks heaps @Yuri1 Means alot!

Seated OHP is so hard not the most fun, lets hope theses arms grow in the next few weeks

Thanks

you are a huge part of the EF family

 

[Noah Wixx]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

I hate when GP dont play ball

 

[abolone]

Week 10 Day 1 Powered By @UGL OZ !
Squats day 1
Warm up
foam roll your quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 125kg
SB Squats 2x6 115kg
Split Squat - FEE 3x6 40kg
BB RDL 3x10 90kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?

Followed by
- Figure 4 stretch 2x40sec
- Pigeon stretch 2x40sec
- Elevated pigeon stretch. 2x 40 sec
- Hip flexor lunge stretch 2x40 sec
- Banded hip internal 2x10
- Banded hip external 2x10
- 90/ 90 get ups. 3x8 per side

Ultra sound results came back seems to be all OK, physio went over a it all aswell.
added in some hip flexor stretches

been battling for sometime now slowly getting better just taking the longest time....

MEAL 2

Mission wrap (white) 2 406cal 12g Protein 64g Carbs 12g Fat
5% fat extra lean mince beef 150g200Kcal 32g Protein 1.5g Carbs 7.5g Fat
Four bean mix by Edgell 100g 126cal 8.1g Protein 16g Carbs 1.6g Fat
1 squirt of aldi light mayo
Few jalapeno
Low cal veg of choice 100g

756cal 53.1gProtein 86.5gCarbs21.1gFat


Thanks all

-Abolone

 

[abolone]

WEEK 11 * TYPO!!!!!!​

 

[ballin2504]

Strength/Growth Log Sponsored by @UGL OZ

Goals:
Goal is to get back into competitive powerlifting nursing a few injuries at the minute left hip is giving me issues when squatting, physio seen every second week, just had a ultra sound this morning to get to the bottom of things, GP wouldn't bulk bill MRI so had to roll with a ultra sound at this stage..

Personal Info/Log Introduction
Age: 30
Height: 5'10
Current Weight: 98
Goal Weight: 105 - 110<
Coach: @PassiveHulk & @Greco
Current Cycle or Plan: Currently running 440mg Test e, 210mg Primo E, 350mg Mast ,6iu Hgh, 25iu Lantus Slin AM,
Lab Used: @UGL OZ shout-out to AJ and team for taking me on as a logger, appreciate that big time. And i appreciate your relentless efforts and true dedication, alongside your positive impact you have made to the community a true OG proven over and over.. Thanks mate!
Support Supplements: Nac, Tudca , Magnesium, Metformin, curcumin
Calories Surplus 5254CALS 271.9gProtein 843gCarbs 78.7gFat ( training days ) 4452CALS l299.6gProtein 558.3gCarbs 102.4gFat ( resting days )
Current Weight: 103.6 ( last check in ) Sunday 01 Jun,



Routine ( strength based currently in a growth phase trying to fill out to a 110 lifter )

Squats day 1
warm up
Foam rollin
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8

---

SB Squats 4x4
SB Squats 2x6
Split Squat - FEE 3x6
BB RDL 3x10
Lying Leg Curls 2x12
AB Wheel 2x10

Bench day 2
warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

Bench Press 3x4
Bench Press 3x6
Dips 3x6-8 +5kg
Pec Fly 2x12
Chest Supported Row 4x8
DB Lat Pullover 2x12 with band thanks @Driven_nutrition great exercise !
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar
Going to really put time into my arms since I'm built like t-rex @PassiveHulk suggests we push arms and delts a little bit harder.

Deadlifts Day 3
warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4
SB Squats 3x4
B-Stance RDL 3x10
Chin Ups 4x6-8
Hanging Leg Raises 3x10


Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

---

Seated Overhead Press 2x6
Seated Overhead Press back downs 2x8
DB Decline Press 3x8
Chest Supported Row 4x8
Rear Delt Fly 2x12-15
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar




Thanks all



- Abolone.

@abolone man your log is awesome. Love the detailed updates brother.

 

[the_alcatraz]

Week 10 Day 1 Powered By @UGL OZ !
Squats day 1
Warm up
foam roll your quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 125kg
SB Squats 2x6 115kg
Split Squat - FEE 3x6 40kg
BB RDL 3x10 90kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?

Followed by
- Figure 4 stretch 2x40sec
- Pigeon stretch 2x40sec
- Elevated pigeon stretch. 2x 40 sec
- Hip flexor lunge stretch 2x40 sec
- Banded hip internal 2x10
- Banded hip external 2x10
- 90/ 90 get ups. 3x8 per side

Ultra sound results came back seems to be all OK, physio went over a it all aswell.
added in some hip flexor stretches

been battling for sometime now slowly getting better just taking the longest time....

MEAL 2View attachment 154803
Mission wrap (white) 2 406cal 12g Protein 64g Carbs 12g Fat
5% fat extra lean mince beef 150g200Kcal 32g Protein 1.5g Carbs 7.5g Fat
Four bean mix by Edgell 100g 126cal 8.1g Protein 16g Carbs 1.6g Fat
1 squirt of aldi light mayo
Few jalapeno
Low cal veg of choice 100g

756cal 53.1gProtein 86.5gCarbs21.1gFat


Thanks all

-Abolone

week 11 right? you making these wraps yourself or your woman? because perfect quality here high protein
i like the training the level is high FULL on

WEEK 11 * TYPO!!!!!!​

 

[abolone]

week 11 right? you making these wraps yourself or your woman? because perfect quality here high protein
i like the training the level is high FULL on

Yeah all made at home my wife will not cook for me, lol ....

Lucky enough my meals are simple and easy and take minimal time to make !!

 

[the_alcatraz]

Yeah all made at home my wife will not cook for me, lol ....

Lucky enough my meals are simple and easy and take minimal time to make !!

you gotta make the lady cook bro lol

 

[abolone]

you gotta make the lady cook bro lol

haha...

 

[abolone]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..

 

[Yuri1]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

 

[the_alcatraz]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

them gear pics look hella good bro @abolone and your arms pumped hard?
@UGL OZ big TD here

 

[SteveMobsterG]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

180 isn't far away

 

[Yuri1]

Get it brahhhh

 

[abolone]

180 isn't far away

prep last year for comp was 11 weeks and
I'm already moving bigger numbers... 13 weeks left till comp.

 

[abolone]

them gear pics look hella good bro @abolone and your arms pumped hard?
@UGL OZ big TD here

Yeah the pumps pretty sick man, i use to hate arms now i kinda like it..ODD

Get it brahhhh

thanks heaps man been working pretty hard this time round, diet, sleep, hydration, intensity in training just ticking every single variable

 

[Yuri1]

Yeah the pumps pretty sick man, i use to hate arms now i kinda like it..ODD

thanks heaps man been working pretty hard this time round, diet, sleep, hydration, intensity in training just ticking every single variable

Bro I can see the work already, your getting it!

 

[abolone]

Bro I can see the work already, your getting it!

Blinkers on, tunnel vision, training first...family second lmao fml!

 

[stevesmi]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

bench press and dips are on point
pec fly and db lat pullovers are some of my favorites
and i love arm training

@abolone

 

[Ulter]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

thanks man for this wonderful touchdown picture
The gear looks fantastic. You're gonna have a lot of fun with it.
@abolone

 

[abolone]

Thanks all, rest day today. Deads Tomorrow !

 

[BodyMonster34]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

bro this food look good. i hope you including tren there. i want to see it
@abolone

 

[2Thick]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

EF family always appreciates you man
this is another great workout. you keep this up and you will keep improving @abolone

 

[ceo]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

bros bench press and dips is good. pecs fly fun also. i like upper body training these days a lot. get a nice pump
@abolone

 

[ROIDDERS]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

this one is looking sweet man. the arms and bench workouts are on point
looking really strong on this keep it up!
@abolone

 

[abolone]

bro this food look good. i hope you including tren there. i want to see it
@abolone

Tren is the most over used compound, I will not run tren, no need or purpose to to many risks stupid to even consider it.. if using 19nors I'll go npp or deca.

this one is looking sweet man. the arms and bench workouts are on point
looking really strong on this keep it up!
@abolone

thanks dude arms are slowly growing yay

EF family always appreciates you man
this is another great workout. you keep this up and you will keep improving @abolone

Thanks for the on going support mate means alot coming from you

bros bench press and dips is good. pecs fly fun also. i like upper body training these days a lot. get a nice pump
@abolone

Punp is goooooooood yes!!!

 

[the_alcatraz]

Tren is the most over used compound, I will not run tren, no need or purpose to to many risks stupid to even consider it.. if using 19nors I'll go npp or deca.

i agree hella tren abuse and bm aint making it better

 

[abolone]

i agree hella tren abuse and bm aint making it better

good for no one bro, not a fan.

 

[abolone]

WEEK 11
Deadlifts Day 3 powered by @UGL OZ

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 220kg
SB Squats 3x4 pause 110kg
B-Stance RDL 3x10 40kg
Chin Ups 4x6-8 BW 6s
Hanging Leg Raises 3x10 BW

Overall solid session its been a good week weight is flying up body is feeling great, HGH sides have been fixed taurine added in daily @3g and adding a few extra vegetables seemed to work very well. yay just having weird ass dreams which wake me up in the middle of the night LOL!

Check in tomorrow, cant wait should be good!!

Thanks all




-Abolone

 

[2Thick]

Tren is the most over used compound, I will not run tren, no need or purpose to to many risks stupid to even consider it.. if using 19nors I'll go npp or deca.

thanks dude arms are slowly growing yay

Thanks for the on going support mate means alot coming from you

Punp is goooooooood yes!!!

EF family love

 

[abolone]

EF family love

!!

 

[BodyMonster34]

Tren is the most over used compound, I will not run tren, no need or purpose to to many risks stupid to even consider it.. if using 19nors I'll go npp or deca.

thanks dude arms are slowly growing yay

Thanks for the on going support mate means alot coming from you

Punp is goooooooood yes!!!

bro tren overused cause it work though. you think Mr. O champs not using it?

 

[UGL OZ]

bro tren overused cause it work though. you think Mr. O champs not using it?

@abolone now you've done it brother, dissing tren would be like dissing Texas or red meat. Monstro is not pleased

AJ

 

[ceo]

Tren is the most over used compound, I will not run tren, no need or purpose to to many risks stupid to even consider it.. if using 19nors I'll go npp or deca.

thanks dude arms are slowly growing yay

Thanks for the on going support mate means alot coming from you

Punp is goooooooood yes!!!

bros pump the best. i learned that from arnold

 

[abolone]

bro tren overused cause it work though. you think Mr. O champs not using it?

yeah at that level definitely, I'm no pro bro! to many risk imo.

@abolone now you've done it brother, dissing tren would be like dissing Texas or red meat. Monstro is not pleased

AJ

ohhhh RIP Monstro the true OG goat! forgive me!!!
what a man!! hahaha you killed me here AJ LOL! long live texas

bros pump the best. i learned that from arnold

the pump is better than cumming.

 

[BodyMonster34]

yeah at that level definitely, I'm no pro bro! to many risk imo.

ohhhh RIP Monstro the true OG goat! forgive me!!!
what a man!! hahaha you killed me here AJ LOL! long live texas

the pump is better than cumming.

bro but tren make the man.

 

[ceo]

yeah at that level definitely, I'm no pro bro! to many risk imo.

ohhhh RIP Monstro the true OG goat! forgive me!!!
what a man!! hahaha you killed me here AJ LOL! long live texas

the pump is better than cumming.

bros arnold used to say that lol

 

[the_alcatraz]

@abolone now you've done it brother, dissing tren would be like dissing Texas or red meat. Monstro is not pleased

AJ

@UGL OZ lol red meat and Texas #1 for @BodyMonster34

 

[ballin2504]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

@abolone legs are looking on point

 

[Noah Wixx]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

Grar looking spicy

 

[Tiger Salman Khan]

WEEK 11
Deadlifts Day 3 powered by @UGL OZ

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 220kg
SB Squats 3x4 pause 110kg
B-Stance RDL 3x10 40kg
Chin Ups 4x6-8 BW 6s
Hanging Leg Raises 3x10 BW

Overall solid session its been a good week weight is flying up body is feeling great, HGH sides have been fixed taurine added in daily @3g and adding a few extra vegetables seemed to work very well. yay just having weird ass dreams which wake me up in the middle of the night LOL!

Check in tomorrow, cant wait should be good!!

Thanks all




-Abolone

@abolone great to see the progress man....keep it up.........

 

[abolone]

CHECK-IN UPDATE

Body weight 104.8 ( 5kg away from goal 12weeks to comp ) U110-
This is the heaviest I've been to date, fullest "biggest" etc
Changes No changes made this week weight is consistently up each and every week which has been absolutely epic thanks @PassiveHulk

12 weeks to comp cant wait, I won last year with a 10 week prep, This year my numbers will be heavier along side bodyweight!!
Last years weigh in was 103.2 this year will be 110 on the DOT! lets go!!!!

 

[the_alcatraz]

CHECK-IN UPDATE

Body weight 104.8 ( 5kg away from goal 12weeks to comp ) U110-
This is the heaviest I've been to date, fullest "biggest" etc
Changes No changes made this week weight is consistently up each and every week which has been absolutely epic thanks @PassiveHulk

12 weeks to comp cant wait, I won last year with a 10 week prep, This year my numbers will be heavier along side bodyweight!!
Last years weigh in was 103.2 this year will be 110 on the DOT! lets go!!!!

been a bit slow on your log bro how you been? details please @abolone

 

[abolone]

been a bit slow on your log bro how you been? details please @abolone

All is good last update was Sunday bro all good here will update tonight I'll be doing squats tonight =)!!!

Yesterday was rest day bro

 

[abolone]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

 

[SteveMobsterG]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

Love me the SSB squats

 

[25homes]

Week 11 day 2 @UGL OZ @UGL OZ Support Rep @AJ

Bench Press 3x4 150kg PB ( chasing 180kg bench this year )
Bench Press 3x6 120 ( wasnt programmed for 150 thought ill see how things went, went well.)
Dips 3x6-8 +5kg
Pec Fly 2x12 17.5kg
Chest Supported Row 4x8 cruised today just done 2 x20s a side
DB Lat Pullover 2x12 30kg
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar

cruisey day next week is a deload, training is tracking well, body weight is up happy with how things are tracking!

Last but not least, SHOUTOUT TO @AJ for the touch down much appreciated mate..
View attachment 154911

Nice update

 

[the_alcatraz]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

6 ius of hgh bro what dreams you got? @abolone
ab wheel is that a yes or ?

 

[abolone]

Weird dreams my brother, just random stuff. I'm dreaming about cookies and banana bread weird as dude along side running marathons

 

[SteveMobsterG]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

ASAP I wanna see 120kg

 

[abolone]

ASAP I wanna see 120kg

No bro we are programmed for this weight, it's set... deload week my bro!!!!

 

[abolone]

- REST DAY WEEK 12- @UGL OZ
-Morning Routine first thing once i wake up for Gut Health
300ml-400ml water
½ lemon squeezed
2 grinds of Himalayan pink salt
1 berocca ( Sport ) extra potassium
5g glutamine

-Rest day Calories are set to 4452CALS 299.6gProtein 558.3gCarbs 102.4gFat.
Hydration 4L
Sleep 6.5hrs ( off and on )

-Favourite meal of the day
Porterhouse steak : 271cal 35g Protein 0g Carbs 14g Fat
White potato : 552cal 13g Protein 114g Carbs 0.9g Fat
Dates x 2 50g 141cal 1.2g Protein 34g Carbs 0.2g Fat
+ Spinach
+ Carrot as choice of veg

Bench Day tomorrow Day 2 ( little behind on schedule this week but will get my four days in. I went 3 in a row last week and it beat me up, balancing life and family plus gym sometimes takes its toll, it is what it is... keep griding and chipping away!




Thanks

-abolone!

 

[stevesmi]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

@abolone Are looking tremendous on this man. Those squats are definitely solid. I like how you're keeping the weights under control.

 

[2Thick]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

foam roll quads and adductors
this works great. hit the squats hard you won't go wrong
@abolone

 

[BodyMonster34]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

bro you pushing it hardcore i like it
113kg that some big weight in pounds. want to see you push more though. hit 300kg
@abolone

 

[ROIDDERS]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

@abolone you are looking great! pushing some good weights and you are killing it
nice job on the warm ups as well

 

[Ulter]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

@abolone EF family appreciates you
always nice to see your updates. i love your humble nature and modesty

 

[ceo]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

bros you are looking sweet!
amazing job on this. warm up and foam roll is the way to go
@abolone

 

[RoySimpson]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

@abolone you should be feeling real good on 6IU i bet!

 

[abolone]

Week 12 Day 2 Deload Powered By @UGL OZ !

warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

BENCH

Bench Press 3x4 135kg
Bench Press 3x6 115kg
Dips 3x6-8 BW
Pec Fly 2x12 12.5kg
Chest Supported Row 4x8 3-4 RIR
DB Lat Pullover 2x12 27.5kg
ARMS
Single D ring cable curls 2x12
Single tricep push downs 2x12
Wide Grip EZ bar 2x12


Deload going well this is the heaviest I've deloaded on with bench, stoked !!! lets go next block going to be heavy ohyeh thanks @UGL OZ !!!!!! for the sponsorship absolute beautiful gear, lovely nice and clear clean and pins great, HGH is beautiful top tier !!!

 

[Noah Wixx]

Week 12 Day 1 Deload Powered By @UGL OZ !

Squat day

Warm up
foam roll quads & adductors 5mins
Thoracic Mobility 2x10
90/90 Stretch 2x10
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
Wall Hinge 2x8 this ones really good love it

---

SB Squats 4x4 112.5kg
SB Squats 2x6 105kg
Split Squat - FEE 3x6 22.5
BB RDL 3x10 80kg
Lying Leg Curls 2x12 ?
AB Wheel 2x10 ?



Overall feeling really good, easy week ahead nice cruisey deload then into a heavier block!!

Sleep has been wild 6iu GH is really making me have some weird ass dreams not bad just weird...
@UGL OZ strong HGH brother

Ultra sound came back fine, seems to be no issues.. possible weak hip flexors my psyhio says, so going to really focus on strengthening this weakness!! Squats went really well tonight, pains slowly vanishing now we are on track !!


Thanks all



-Abolone.

Deload always needed

 

[abolone]

Deload always needed

Yep every four week we're scheduled for

 

[Yuri1]

- REST DAY WEEK 12- @UGL OZ
-Morning Routine first thing once i wake up for Gut Health
300ml-400ml water
½ lemon squeezed
2 grinds of Himalayan pink salt
1 berocca ( Sport ) extra potassium
5g glutamine

-Rest day Calories are set to 4452CALS 299.6gProtein 558.3gCarbs 102.4gFat.
Hydration 4L
Sleep 6.5hrs ( off and on )

-Favourite meal of the day
Porterhouse steak : 271cal 35g Protein 0g Carbs 14g Fat
White potato : 552cal 13g Protein 114g Carbs 0.9g Fat
Dates x 2 50g 141cal 1.2g Protein 34g Carbs 0.2g Fat
+ Spinach
+ Carrot as choice of veg
View attachment 155257




Bench Day tomorrow Day 2 ( little behind on schedule this week but will get my four days in. I went 3 in a row last week and it beat me up, balancing life and family plus gym sometimes takes its toll, it is what it is... keep griding and chipping away!




Thanks

-abolone!

Yumm cunt

 

[the_alcatraz]

Week 12 Day 2 Deload Powered By @UGL OZ !

warm up
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8

---

BENCH

Bench Press 3x4 135kg
Bench Press 3x6 115kg
Dips 3x6-8 BW
Pec Fly 2x12 12.5kg
Chest Supported Row 4x8 3-4 RIR
DB Lat Pullover 2x12 27.5kg
ARMS
Single D ring cable curls 2x12
Single tricep push downs 2x12
Wide Grip EZ bar 2x12


Deload going well this is the heaviest I've deloaded on with bench, stoked !!! lets go next block going to be heavy ohyeh thanks @UGL OZ !!!!!! for the sponsorship absolute beautiful gear, lovely nice and clear clean and pins great, HGH is beautiful top tier !!!

dealod going to plan bro but you still strong AF 135 is huge on a bench @abolone

 

[abolone]

dealod going to plan bro but you still strong AF 135 is huge on a bench @abolone

Not bad at all, lots of work ahead of me....

 

[Tiger Salman Khan]

- REST DAY WEEK 12- @UGL OZ
-Morning Routine first thing once i wake up for Gut Health
300ml-400ml water
½ lemon squeezed
2 grinds of Himalayan pink salt
1 berocca ( Sport ) extra potassium
5g glutamine

-Rest day Calories are set to 4452CALS 299.6gProtein 558.3gCarbs 102.4gFat.
Hydration 4L
Sleep 6.5hrs ( off and on )

-Favourite meal of the day
Porterhouse steak : 271cal 35g Protein 0g Carbs 14g Fat
White potato : 552cal 13g Protein 114g Carbs 0.9g Fat
Dates x 2 50g 141cal 1.2g Protein 34g Carbs 0.2g Fat
+ Spinach
+ Carrot as choice of veg
View attachment 155257




Bench Day tomorrow Day 2 ( little behind on schedule this week but will get my four days in. I went 3 in a row last week and it beat me up, balancing life and family plus gym sometimes takes its toll, it is what it is... keep griding and chipping away!




Thanks

-abolone!

@abolone updates and meal both are looking awesome.....

 

[the_alcatraz]

Not bad at all, lots of work ahead of me....

work it hard bro you on track

 

[abolone]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

 

[UGL OZ]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

Updates ...on a Saturday night? My boy

Get it lad!

AJ

 

[abolone]

Updates ...on a Saturday night? My boy

Get it lad!

AJ

Dialled bro, cant wait for the progressing weeks! So pumped...!
feeling overall really good bro! Thanking you for the sponsorship and on-going support!
Top notch! @UGL OZ outstanding gear and service!

 

[MUSTANG_18]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

you're growing on the deads even not trying too hard dude very nice warm up too 200kgs is a huge dead with chin ups!

 

[stevesmi]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

@abolone conventional deadlift is amazing
chinups are also solid
great workouts

 

[ceo]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

@abolone bros this looking good
warm up on point
i like the conventional deadlift 100%

 

[BodyMonster34]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

@abolone bro next week what going to be epic?
you saving the surprise
hope you got more red meat coming

 

[abolone]

you're growing on the deads even not trying too hard dude very nice warm up too 200kgs is a huge dead with chin ups!

Thanks heaps for the feedback my brother! Yeah we are into deload week just finished my day 4 today
Next week new block! Will update log with new block !!

@abolone conventional deadlift is amazing
chinups are also solid
great workouts

Thank you very much, we are going well

@abolone bros this looking good
warm up on point
i like the conventional deadlift 100%

Thanks @ceo conventional is the only way haha..

@abolone bro next week what going to be epic?
you saving the surprise
hope you got more red meat coming

Hahahaha!! I got a nice surprise for you don't you worry you will be proud... I kinda will swallow my words...

Weight goes up, red meat always daily bro love porter house steak as my choice in meat! Along side diet mince !!!

 

[abolone]

WEEK 12 DAY 4 DELOAD


Check in done this morning with coach awaiting feedback will share once received!

Bodyweight PB 104.9 ( 100grams up this week lil slow this week ) possible bump in cals again well see.

DAY 4
Secondary Upper Day.

Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

Workout
Seated Overhead Press 2x6 67.5kg
Seated Overhead Press back downs 2x8 65kg
DB Decline Press 3x8 27.5kg ( lite n easy )
Chest Supported Row 4x8 75kg a side full rom controlled eccentric
Rear Delt Fly 2x12-15 5kg
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar 2x12

Session
Meh average session, got the job done little tired today for what ever reason.. Can't always have good sessions, least it was at the end of the week which is fair

All good. Ticking away week by week closer & closer to goal, i can't wait man..



Bring on week 13!!!!!!!!!

 

[SteveMobsterG]

Week 12 Day 3 Deload Powered By @UGL OZ !

Deadlifts

warm up
Foam Rolling whole body few mins
90/90 Stretch 2x8
Thoracic Mobility 2x8
Pallof Press Low to High 2x10
Wall Hinge 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
A3 Banded Glute Kickback 2x8

---

Conventional Deadlift 4x4 200
SB Squats 3x4 puases @ 100 feeling better and better each week!
B-Stance RDL 3x10 25s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw

chipping away getting it done next week should be EPIC!

Progress is coming

 

[Yuri1]

WEEK 12 DAY 4 DELOAD


Check in done this morning with coach awaiting feedback will share once received!

Bodyweight PB 104.9 ( 100grams up this week lil slow this week ) possible bump in cals again well see.

DAY 4
Secondary Upper Day.

Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8

Workout
Seated Overhead Press 2x6 67.5kg
Seated Overhead Press back downs 2x8 65kg
DB Decline Press 3x8 27.5kg ( lite n easy )
Chest Supported Row 4x8 75kg a side full rom controlled eccentric
Rear Delt Fly 2x12-15 5kg
Dual stack cable rear delt flies 2x12-15
Bent over dumbell rear delt flies 2x12-15
ARMS
Single D ring cable curls 2x12-15
Single tricep push downs 2x12-15
Wide Grip EZ bar 2x12

Session
Meh average session, got the job done little tired today for what ever reason.. Can't always have good sessions, least it was at the end of the week which is fair

All good. Ticking away week by week closer & closer to goal, i can't wait man..



Bring on week 13!!!!!!!!!

LFG