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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log My Sustanon 300 and deca durabolin 300 cycle log

Workout Log:
8/4 - Pull Day
• Warm up - stretching
• Cardio - 30 min treadmill
• Pull ups - all sets to failure, slow controlled
1. muscle ups - 3 sets
2. supinated grip - 3 sets regular/wide/close grip
3. parallel grip - 3 sets regular/wide/close grip
• Seated rows - 3 sets pronated/ parallel/ supinated
• Dumbbell row - 3 sets pronated/parallel/supinated 50lbs dumbbells
• Reverse fly (super slow and squeeze)
1. 12lb x 15
2. 15lb x 12
3. 20lb x 9
• Back extensions - 3 sets front/left side/right side rotation till failure
• Romanian deadlift - 3 sets 160lb lightweight burnout till failure
• Preacher curls
1. 50 x 15
2. 65 x 12
3. 80 x 6
4. Lwbo
• Alternating standing dumbbell curls
1. 30 x 15
2. 35 x 12
3. 40 x 8
4. Lwbo
• Concentration curls
1. 15lb x 20
2.
20lb x 12
3. 25lb
4. Lwbo
nice workout bro
 
Workout Log:
8/5 - Legs and Shoulders Day
• Warm up - stretching/super light shoulder dumbbells 8lbs - 12lbs/ rotator cuff work
• Cardio -
1. 20 min/ stair climber
2. 15 min ZaaZ whole body vibration machine/ continuous slow squats
• Calves - slow and squeeze & hold 3 sec/ slow return on all
• Donkey calf raises
1. 135lb x 20
2. 205lb x 15
3. 255lb x 12
4. Lwbo
• Seated calf raises
1. 80lb x 15
2. 105lb x 12
3. 130lb x 10
4. Lwbo
• Leg press calf raises
1. 230lb x 16
2. 280lb x 13
3. 330lb x 10
4. Lwbo
• Smith machine calf raises with raised 2x4 board
1. 225lb x 10
2. 275lb x 8
3. 325lb x 5
4. Lwbo
• Squats
• Smith machine -
1. 225lb x 10
2. 275 x 8
3. 325 x 5
4. Lwbo
• Front squat
1. 135 x 20
2. 185 x 14
3. 225 x 10
4. Lwbo
• Leg press
1. 300lb x 15
2. 350lb x 10
3. 375 x 6
4. Lwbo
(* Had to stop workout unfortunately due to work related issues. Will finish legs and shoulders tomorrow.)
Workout log:
8/7 - ..finish legs and shoulders

• Warm-up - stretch, barbell only squats
2 sets of 50
• Leg extensions - slow, squeeze, hold 2 seconds, slow return
1. 100lb x 14
2. 120 x 10
3. 130 x 8
4. Lwbo
• Leg curls - slow, squeeze, hold 2 sec, slow return
1. 100lb x 10
2. 110 x 8
3. 120 x 6
4. Lwbo
• Hip Abduction - (same as above)
1. 110lb x 14
2. 125 x 10
3. 140 x 8
4. Lwbo
• Hip Adduction - (same)
1. 95lb x 13
2. 110 x 8
3. 125 x 6
4. Lwbo
• Upside-down reverse calf raises (anterior tibialis) / inversion table
1. 3 sets till failure

(Had to get more work done unfortunately...shoulders tomorrow)
 
Workout log:
8/7 - ..finish legs and shoulders

• Warm-up - stretch, barbell only squats
2 sets of 50
• Leg extensions - slow, squeeze, hold 2 seconds, slow return
1. 100lb x 14
2. 120 x 10
3. 130 x 8
4. Lwbo
• Leg curls - slow, squeeze, hold 2 sec, slow return
1. 100lb x 10
2. 110 x 8
3. 120 x 6
4. Lwbo
• Hip Abduction - (same as above)
1. 110lb x 14
2. 125 x 10
3. 140 x 8
4. Lwbo
• Hip Adduction - (same)
1. 95lb x 13
2. 110 x 8
3. 125 x 6
4. Lwbo
• Upside-down reverse calf raises (anterior tibialis) / inversion table
1. 3 sets till failure

(Had to get more work done unfortunately...shoulders tomorrow)
nice dedication to the legs
 
Workout log:
8/7 - ..finish legs and shoulders

• Warm-up - stretch, barbell only squats
2 sets of 50
• Leg extensions - slow, squeeze, hold 2 seconds, slow return
1. 100lb x 14
2. 120 x 10
3. 130 x 8
4. Lwbo
• Leg curls - slow, squeeze, hold 2 sec, slow return
1. 100lb x 10
2. 110 x 8
3. 120 x 6
4. Lwbo
• Hip Abduction - (same as above)
1. 110lb x 14
2. 125 x 10
3. 140 x 8
4. Lwbo
• Hip Adduction - (same)
1. 95lb x 13
2. 110 x 8
3. 125 x 6
4. Lwbo
• Upside-down reverse calf raises (anterior tibialis) / inversion table
1. 3 sets till failure

(Had to get more work done unfortunately...shoulders tomorrow)
@Flippybravo leg workout killer here
 
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