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110kgs under 6' going to ROCK solid mass bro
Approved Log Abolones Rebuild Log - Testosterone, Primobolan, HGH, Insulin
- Thread starter abolone
- Start date
Growing damn well now brother! Time to get THICC
Deadlifts Day 3 Week 9
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 175
SB Squats paused 3x4 100
B-Stance RDL 3x10 30s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw
Huge win with squats hip pain is no longer noticeable when squatting this has taken quite sometime to achieve, I'm feeling great!
now its time we build a squatting lets get it!!!!
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 175
SB Squats paused 3x4 100
B-Stance RDL 3x10 30s
Chin Ups 4x6-8 bw
Hanging Leg Raises 3x10 bw
Huge win with squats hip pain is no longer noticeable when squatting this has taken quite sometime to achieve, I'm feeling great!
now its time we build a squatting lets get it!!!!
felt so good to foam roll my back yesterday. its a great way to really get the blood flowing and break up some scar tissue. great job on this man
@abolone
Yep. People forget this
WEEK 9 DAY 4
Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8
Seated Overhead Press 2x6 75
Seated Overhead Press back downs 2x8 65
DB Decline Press 3x8 35 ( right front delt doesnt like it )
Chest Supported Row 4x8 ( 165kg )
Rear Delt Fly 2x12-15 ( 5kg )
Dual stack cable rear delt flies 2x12-15 (5kg)
Bent over dumbell rear delt flies 2x12-15 (5kg)
ARMS
Single D ring cable curls 2x12-15 ( weight?)
Single tricep push downs 2x12-15 (weight?)
Wide Grip EZ bar 2x12 (weight?)
Good overall session @Driven_nutrition powered kaizen really doing its thing working extremely well and powering me through my day 4.
Check in done with @PassiveHulk No issues happy with how we are tracking Bodyweight is 103.6 heaviest ive been to date!
No changes with peds/diet/etc..
Thanks all
Secondary Upper Day 4
Warm up
Thoracic Mobility 2x8
Band Pullaparts 2x8
Scap Push Ups 2x8
Seated Overhead Press 2x6 75
Seated Overhead Press back downs 2x8 65
DB Decline Press 3x8 35 ( right front delt doesnt like it )
Chest Supported Row 4x8 ( 165kg )
Rear Delt Fly 2x12-15 ( 5kg )
Dual stack cable rear delt flies 2x12-15 (5kg)
Bent over dumbell rear delt flies 2x12-15 (5kg)
ARMS
Single D ring cable curls 2x12-15 ( weight?)
Single tricep push downs 2x12-15 (weight?)
Wide Grip EZ bar 2x12 (weight?)
Good overall session @Driven_nutrition powered kaizen really doing its thing working extremely well and powering me through my day 4.
Check in done with @PassiveHulk No issues happy with how we are tracking Bodyweight is 103.6 heaviest ive been to date!
No changes with peds/diet/etc..
Thanks all
banded glute kickback is the best
and i'm loving the stretching work
Maintenance on the body is so crucial, the way we destroy it.
@abolone
bro i like the old school deadlifts. separates the boyz from the men. i just did them myself yesterday in ranch gym
@abolone
foam rolling feels so damn good no matter what the situation. and i love the chin ups. that is a great way to work the back
@abolone
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