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Another nice training session bro.
Approved Log AussieBrah Testosterone & Primobolan TRT Cruise Cycle Log
- Thread starter Aussiebrah
- Start date
Great training
@Aussiebrah Strong back workout man........
Solid workout right here!
Shoulders B, Friday
Seated Rear Flys, 3 sets
54kg x 12, 61 x 11, 68 x 8
Seated Lat Raises, 3 sets
7kg x 13, 8 x 12, 10 x 10
Db Overhead Press, 2 sets
34kg x 10, 38 x 8
Front Dumbbell Raise, 2 sets
8kg x 10, 10 x 9
Seated Db Shrugs, leaning forward, 3 sets
32kg x 13, 36 x 9, 40 x 7
Bb Upright Row, 3 sets
30kg x 13, 35 x 11, 40 x 9
Only 2 sets on pressing his workout, I will do that for a couple of weeks to see if I can get more out of my chest workouts.
Seated Rear Flys, 3 sets
54kg x 12, 61 x 11, 68 x 8
Seated Lat Raises, 3 sets
7kg x 13, 8 x 12, 10 x 10
Db Overhead Press, 2 sets
34kg x 10, 38 x 8
Front Dumbbell Raise, 2 sets
8kg x 10, 10 x 9
Seated Db Shrugs, leaning forward, 3 sets
32kg x 13, 36 x 9, 40 x 7
Bb Upright Row, 3 sets
30kg x 13, 35 x 11, 40 x 9
Only 2 sets on pressing his workout, I will do that for a couple of weeks to see if I can get more out of my chest workouts.
@Aussiebrah you're really pumping it
Legs A, Wednesday
Squats, 3 sets
100kg x 12, 110 x 8, 140 x 5
Leg press, 2 sets
5 plates aside x 15, 6 x 12
Single Leg Press, 2 sets
65kg x 10, 75 x 8
Single Leg Extension, 3 sets
40kg x 12, 47 x 8, 54 x 5
Seated Leg Curl, 3 sets
68kg x 16, 75 x 10, 89 x 6
Stiff Leg Dead Lift, 2 sets
110kg x 10, 120 x 8
Single Leg Laying Curl, 2 sets
20kg x 12, 25 x 8
Adductors,
35kg x 14, 37 x 7
I am just dropping back on volume a touch as I have not been making any progress with reps or weight going up. So I will play around with this for four weeks and see what happens.
Squats, 3 sets
100kg x 12, 110 x 8, 140 x 5
Leg press, 2 sets
5 plates aside x 15, 6 x 12
Single Leg Press, 2 sets
65kg x 10, 75 x 8
Single Leg Extension, 3 sets
40kg x 12, 47 x 8, 54 x 5
Seated Leg Curl, 3 sets
68kg x 16, 75 x 10, 89 x 6
Stiff Leg Dead Lift, 2 sets
110kg x 10, 120 x 8
Single Leg Laying Curl, 2 sets
20kg x 12, 25 x 8
Adductors,
35kg x 14, 37 x 7
I am just dropping back on volume a touch as I have not been making any progress with reps or weight going up. So I will play around with this for four weeks and see what happens.
@Aussiebrah big man thats time, you will need to cut some reps and up the weights if you want to go up
Just try alternating it
bro I feel like hitting your workout but doubling up everything
I agree with dropping your volume I've never trained with heavy volume like others
that's what it's all about changing things up and being confident
Keep it up man. Your leg day was awesome.
Great leg man. You’re doing well
@Aussiebrah Good updates buddy........
Back A, Saturday
Bent Row, overhand grip, 3 sets
80kg x 11, 90 x 10, 100 x 7
Iso Lat Pull Down, underhand grip, 3 sets
45kg x 10, 50 x 8, 52 x 5
Incline Db Row, neutral grip, 3sets
32kg x 10, 34 x 8, 36 x 6
Stiff Arm Pull Down, 3 sets
26kg x 16, 28 x 11, 29 x 11
Cable Crunches, 2 sets
38kg x 25, 20
Laying Leg Lifts, sets
Bw x 14, 12
Cardio 25 minutes
I am still making good progress with my back, I am stoked. My programming is on point with that. It was a successful weekend in the gym. Let’s see what next week brings. Have a good week team
!
Bent Row, overhand grip, 3 sets
80kg x 11, 90 x 10, 100 x 7
Iso Lat Pull Down, underhand grip, 3 sets
45kg x 10, 50 x 8, 52 x 5
Incline Db Row, neutral grip, 3sets
32kg x 10, 34 x 8, 36 x 6
Stiff Arm Pull Down, 3 sets
26kg x 16, 28 x 11, 29 x 11
Cable Crunches, 2 sets
38kg x 25, 20
Laying Leg Lifts, sets
Bw x 14, 12
Cardio 25 minutes
I am still making good progress with my back, I am stoked. My programming is on point with that. It was a successful weekend in the gym. Let’s see what next week brings. Have a good week team
!
@Aussiebrah major day real back dayBack A, Saturday
Bent Row, overhand grip, 3 sets
80kg x 11, 90 x 10, 100 x 7
Iso Lat Pull Down, underhand grip, 3 sets
45kg x 10, 50 x 8, 52 x 5
Incline Db Row, neutral grip, 3sets
32kg x 10, 34 x 8, 36 x 6
Stiff Arm Pull Down, 3 sets
26kg x 16, 28 x 11, 29 x 11
Cable Crunches, 2 sets
38kg x 25, 20
Laying Leg Lifts, sets
Bw x 14, 12
Cardio 25 minutes
I am still making good progress with my back, I am stoked. My programming is on point with that. It was a successful weekend in the gym. Let’s see what next week brings. Have a good week team
Shoulders, Traps B, Friday
Seated Rear Flys, machine, 3sets
54kg x 13, 61 x 12, 68 x 11
Seated Db Lat Raises, 3sets
8kg x 12, 10 x 9, 12 x 6
Seated Shoulder Press, machine cable, 2sets
60kg x 10, 74 x 4
Seated Db Shrugs, leaning forward, 3sets
36kg x 12, 38 x 10, 40 x 8
Bb Upright Row, 2sets
35kg x 11, 40 x 8
Cardio,
25 mins on treadmill
Everything is still going up and it is awesome!
Seated Rear Flys, machine, 3sets
54kg x 13, 61 x 12, 68 x 11
Seated Db Lat Raises, 3sets
8kg x 12, 10 x 9, 12 x 6
Seated Shoulder Press, machine cable, 2sets
60kg x 10, 74 x 4
Seated Db Shrugs, leaning forward, 3sets
36kg x 12, 38 x 10, 40 x 8
Bb Upright Row, 2sets
35kg x 11, 40 x 8
Cardio,
25 mins on treadmill
Everything is still going up and it is awesome!
Good question, atm I am just training to let my body recover from the last blast and also I adopted a whole new training style of progressive overload. What’s why my weight are so little. After this big push I am about to do in a couple of week, I’ll be hitting the stage.
Chest A, Monday
Smith Incline Press 60°, 3sets
30kg a side x 12, 40 x 6, 41 x 4
Db Incline Press 30°, 3sets
34kg x 12, 36 x 10, 42 x 6
Seated Fly Machine, 3sets
68kg x 11, 75 x 9, 82 x 4
Seated Chest Press, cable, 2sets
75kg x 11, 82 x 6
Cardio
25 mins on treadmill
Getting there!
Smith Incline Press 60°, 3sets
30kg a side x 12, 40 x 6, 41 x 4
Db Incline Press 30°, 3sets
34kg x 12, 36 x 10, 42 x 6
Seated Fly Machine, 3sets
68kg x 11, 75 x 9, 82 x 4
Seated Chest Press, cable, 2sets
75kg x 11, 82 x 6
Cardio
25 mins on treadmill
Getting there!
Good brief workout
good job once again
bro you becoming more and more of a beast
Short and sweet workout
nice shoulder day,
Nice job hitting chest and cardio brother.
Stay grinding bro!
Stay grinding bro!
Arms A, Tuesday
Dips, belt
20kg x 12, 40 x 8, 50 x 5, 3 1/2 plates
, 3sets
Overhead Db Extension, 3sets
40kg x 12, 42 x 10, 44 x 9
Press Downs, straight bar, 3sets
30kg x 15, 30 x 13, 42 x 9
Kickback, cable, 3sets
6 x 16, 8 x 11, 8 x 10
Standing Curl, cable, 3sets
23 x 13, 26 x 9, 28 x 7
Standing Hammer Curl, 3sets
16 x 10, 18 x 7, 20 x 5
Standing One Arm Curl, cable, 3sets
10 x 13, 12.5 x 11, 15 x 5
Single Arm Preacher Curl, cable, 3sets
10 x 13, 12 x 7, 12 x 7
Very happy with this workout. I am pushing to dip 4 plats now. When I dip it’s all under control, no bouncing out of the hole and fully locking out and contracting the tricep. I have been putting up one workout the last 2 weeks as I have been flat out like a lizard drinking at work. But now I have holidays so I’ll be doing daily or every second day updates
.
Dips, belt
20kg x 12, 40 x 8, 50 x 5, 3 1/2 plates
, 3setsOverhead Db Extension, 3sets
40kg x 12, 42 x 10, 44 x 9
Press Downs, straight bar, 3sets
30kg x 15, 30 x 13, 42 x 9
Kickback, cable, 3sets
6 x 16, 8 x 11, 8 x 10
Standing Curl, cable, 3sets
23 x 13, 26 x 9, 28 x 7
Standing Hammer Curl, 3sets
16 x 10, 18 x 7, 20 x 5
Standing One Arm Curl, cable, 3sets
10 x 13, 12.5 x 11, 15 x 5
Single Arm Preacher Curl, cable, 3sets
10 x 13, 12 x 7, 12 x 7
Very happy with this workout. I am pushing to dip 4 plats now. When I dip it’s all under control, no bouncing out of the hole and fully locking out and contracting the tricep. I have been putting up one workout the last 2 weeks as I have been flat out like a lizard drinking at work. But now I have holidays so I’ll be doing daily or every second day updates
.
@Aussiebrah your volume is perfect for growthArms A, Tuesday
Dips, belt
20kg x 12, 40 x 8, 50 x 5, 3 1/2 plates
Overhead Db Extension, 3sets
40kg x 12, 42 x 10, 44 x 9
Press Downs, straight bar, 3sets
30kg x 15, 30 x 13, 42 x 9
Kickback, cable, 3sets
6 x 16, 8 x 11, 8 x 10
Standing Curl, cable, 3sets
23 x 13, 26 x 9, 28 x 7
Standing Hammer Curl, 3sets
16 x 10, 18 x 7, 20 x 5
Standing One Arm Curl, cable, 3sets
10 x 13, 12.5 x 11, 15 x 5
Single Arm Preacher Curl, cable, 3sets
10 x 13, 12 x 7, 12 x 7
Very happy with this workout. I am pushing to dip 4 plats now. When I dip it’s all under control, no bouncing out of the hole and fully locking out and contracting the tricep. I have been putting up one workout the last 2 weeks as I have been flat out like a lizard drinking at work. But now I have holidays so I’ll be doing daily or every second day updates
diet ?
Yeah man, I’ll put up diet this afternoon@Aussiebrah your volume is perfect for growth
. Essentially, I’ve just been dropping back carbs every two weeks by 10 carbs.
waiting on your updatesYeah man, I’ll put up diet this afternoon
Gday everyone,
Quick update, I just got back from a holiday from Fiji for the week. I didn't get carried away with partying or eating bad food, but the lack of protein was a bit of a pain in the arse. So now I have 2 weeks to get my food and training right again then it’s full steam ahead with my full cycle
.
Quick update, I just got back from a holiday from Fiji for the week. I didn't get carried away with partying or eating bad food, but the lack of protein was a bit of a pain in the arse. So now I have 2 weeks to get my food and training right again then it’s full steam ahead with my full cycle
.
we gotta see your fiji pics broGday everyone,
Quick update, I just got back from a holiday from Fiji for the week. I didn't get carried away with partying or eating bad food, but the lack of protein was a bit of a pain in the arse. So now I have 2 weeks to get my food and training right again then it’s full steam ahead with my full cycle
@Aussiebrah come back to the EF family
you're oldschool on paper, how about putting that up on the forum in text? @Aussiebrah
i can see those rations killing it
Go get it done
nice update on this keep them coming
Thanks for the updates brother!
interesting whats inside that?
try some rice too
Love to see the accountability!!
You just get into a rhythm where it’s easy you know what you’re eating and you don’t have to stress.
Arms A, Tuesday
Dips, belt, 3sets
20kg x 10, 40 x 7, 60 x 3
Overhead Db Extension, 3sets
40kg x 11, 42 x 9, 44 x 11
Press Downs, straight bar, 3sets
36kg x 15, 38 x 12, 41 x 9
Cable Press Down, across body, 3sets
6kg x 15, 8 x 10, 8 x 10
Standing Curl, cable, 3sets
24kg x 14, 28 x 8, 31 x 7
Hammer Curl, standing, 3sets
16kg x 12, 18 x 9, 20 x 6
Standing One Arm Curl, cable, 2sets
11kg x 10, 13 x 6
Preacher Curl, machine, 3sets
25kg x 15, 25 x 13, 25 x 12
Cable Crunches, 2 sets
38kg x 27, 27
Hanging Leglifts, 2sets
Bw, 15, 15
Looks like a week off did me well. Everything’s still going up, I thought I would have stalled a little bit because of going away. My stamina was not there but still got the job done.
I mucked up last arms days by writing I did 3 1/2 plates, I actually did 2 1/2 plates. This week though I got 3 but nonetheless I’ll keep pushing for more and more.
Dips, belt, 3sets
20kg x 10, 40 x 7, 60 x 3
Overhead Db Extension, 3sets
40kg x 11, 42 x 9, 44 x 11
Press Downs, straight bar, 3sets
36kg x 15, 38 x 12, 41 x 9
Cable Press Down, across body, 3sets
6kg x 15, 8 x 10, 8 x 10
Standing Curl, cable, 3sets
24kg x 14, 28 x 8, 31 x 7
Hammer Curl, standing, 3sets
16kg x 12, 18 x 9, 20 x 6
Standing One Arm Curl, cable, 2sets
11kg x 10, 13 x 6
Preacher Curl, machine, 3sets
25kg x 15, 25 x 13, 25 x 12
Cable Crunches, 2 sets
38kg x 27, 27
Hanging Leglifts, 2sets
Bw, 15, 15
Looks like a week off did me well. Everything’s still going up, I thought I would have stalled a little bit because of going away. My stamina was not there but still got the job done.
I mucked up last arms days by writing I did 3 1/2 plates, I actually did 2 1/2 plates. This week though I got 3 but nonetheless I’ll keep pushing for more and more.
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big arm day i see you real pumped and i see some strength going up
I try brotherbig arm day i see you real pumped and i see some strength going up
.
never stop the grind broI try brother
Well people I am wrapping this log up. I will be running a new blast log .
This was a nice rest, now time to work!
. This was a nice rest, now time to work!
you wrapping up? @Aussiebrah no updates 20 days broWell people I am wrapping this log up. I will be running a new blast log
This was a nice rest, now time to work!
at least show us some pics for the log close and cycle close
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