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Approved Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log

Wednesday June 5 2024

@ugfreak

I will be posting a double update on this one so I can keep current with my workout updates.

One thing I am very proud of that was unexpected last night, typically I do cable rows, last night I decided I will do bent over smith machine rows.

I did not think I'd be strong with them since I haven't done them in months. I ended up hitting 305lbs@2x5 I did working sets on my way to 305, everything was going up so smooth for 10-12 reps I said let's try it see what happens.

Back is getting stronger and I feel all the forearm work I've been doing is increasing my grip strength.

I also increased my working weight and number of reps for rack pulls.

Leg volume is coming along nicely as well, was able to push more reps and sets last Sunday, overall legs are getting stronger.

Enjoy the update everyone!

Wixx 💪

Wide Gripe Rack Pulls
5x10@320lbs
1x6@400lbs

Bent over row
1x12@230lbs
1x12@240lbs
1x12@250lbs
1x10@375lbs
2x5@305lbs

Machine Lat Pulldown
4x12@195lbs

Machine One Arm Row
1x10@205lbs
2x12@175lbs

DB Concentration Curls
1x15@20lbs
1x12@25lbs
1x10@30lbs

Alternating Dumbbell Curls
1x15@20lbs
1x12@25lbs
1x10@30lbs

Machine Preacher Curl
1x12@135lbs
1x10@105lbs
1x15@95lbs

One Arm Cable Curl
2x15@20lbs

Barbell Reverse Wrist Curl
2x20@40lbs
1x20@30lbs

DB Wrist Curls
2x20@15lbs
1x20@20lbs

Cardio
Incline 4.5
Speed 3.3
Distance 3.20 miles
Calories burned 370
Duration 60 minutes


This workout is for last Sunday with my leg day.

Thighs, Calves, Abs (Duration 70- 80 Minutes) Workout Three

Back Squat
1x15@235lbs
1x12@245lbs
1x12@255lbs
1x12@275lbs
1x12@320lbs
1x12@375lbs
1x10@400lbs

Leg Press
1X20@810lbs
1x15@810lbs
1x10@810lbs

Lying Leg Curl
2x12@150lbs
3x5@165lbs

Leg Extension
3X12@190lbs

Standing Calf Raises
3x10 ( holding 35lb DB)

Seated Calf Press ( utilizing leg press machine) 3x12@195lbs

( legs pretty much shot at this point, so I did what I could for my last movement of calf work.)
@Noah Wixx Numbers are hardcore bro....solid updates.......
 
Thursday June 13 2024

@ugfreak

I decided I would physically and mentally challenge myself last night with cardio. I did one session after my workout before work and one session after work.

I ended up doing a total of two hours and five minutes of cardio yesterday. My endurance didn't let me down.

I also pushed the volume a bit more this workout

Also I didn't realize the power of egg whites, one enitre carton is 500 calories and 120g of protein! I think I will incorporate them alot more moving forward.

Enjoy the update everyone!

Wixx 💪

Back/Biceps/Traps

Rack Pulls
1x15@235lbs
1x15@255lbs
1x12@320lbs
1x10@375lbs
1x6@410lbs

Bent over Rows
4x12@235lbs
1x15@200lbs
1x15@175lbs
1x20@145lbs

Seated Cable Row
1x12@260lbs
1x12@240lbs
1x12@220lbs
1x15@200lbs
1x20@180lbs

Cable Lat Pull-Down
4x12@180lbs
1x15@160lbs
1x20@140lbs

Rear Delt Machine
4X12@100lbs
1x20@90lbs

Shoulder Shurgs
3x12@175lbs

Plate Shurgs
2x15@25lbs

Bicep Curl
3x12@25lbs
1x15@20lbs

Bicep Side Curl
3x12@25lbs
1x15@20lbs

Cable One Arm Curl
3x15@20lbs

DB Hammer Curl
3x10@30lbs

DB Wrist Curls
3x15@20lbs

Reverse Curl
3x12@40lbs
1x15@30lbs

Cardio
Treadmill
Incline 5.5
Speed 3.3
Miles 3.06
Calories burned 375
Duration 60 minutes

Cardio
Stair Stepper
Lvl 4
Steps 2746
Floors climbed 171
Calories burned 411
Duration 65 minutes
 
Thursday June 13 2024

@ugfreak

I decided I would physically and mentally challenge myself last night with cardio. I did one session after my workout before work and one session after work.

I ended up doing a total of two hours and five minutes of cardio yesterday. My endurance didn't let me down.

I also pushed the volume a bit more this workout

Also I didn't realize the power of egg whites, one enitre carton is 500 calories and 120g of protein! I think I will incorporate them alot more moving forward.

Enjoy the update everyone!

Wixx 💪

Back/Biceps/Traps

Rack Pulls
1x15@235lbs
1x15@255lbs
1x12@320lbs
1x10@375lbs
1x6@410lbs

Bent over Rows
4x12@235lbs
1x15@200lbs
1x15@175lbs
1x20@145lbs

Seated Cable Row
1x12@260lbs
1x12@240lbs
1x12@220lbs
1x15@200lbs
1x20@180lbs

Cable Lat Pull-Down
4x12@180lbs
1x15@160lbs
1x20@140lbs

Rear Delt Machine
4X12@100lbs
1x20@90lbs

Shoulder Shurgs
3x12@175lbs

Plate Shurgs
2x15@25lbs

Bicep Curl
3x12@25lbs
1x15@20lbs

Bicep Side Curl
3x12@25lbs
1x15@20lbs

Cable One Arm Curl
3x15@20lbs

DB Hammer Curl
3x10@30lbs

DB Wrist Curls
3x15@20lbs

Reverse Curl
3x12@40lbs
1x15@30lbs

Cardio
Treadmill
Incline 5.5
Speed 3.3
Miles 3.06
Calories burned 375
Duration 60 minutes

Cardio
Stair Stepper
Lvl 4
Steps 2746
Floors climbed 171
Calories burned 411
Duration 65 minutes
@Noah Wixx a pic of the cardio machine please next time bro we watching u shred :)
 
yes very impressive job on this
 
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