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Legs day update-
5mins on bike to warm up,4sets light leg extensions.
Hack squats-3×14
1@90kg
2@140kg
3@180kg
Iso laterral leg press-3×10
1@70kg-per leg
2@100kg-per leg
3@130kg-per leg
Abductor machine-3×14
1@75kg
2@80kg
3@80kg
Lying leg curl-3×14
1@35kg
2@40kg
3@40kg
Donkey calf raise-4×20 x20superseted with rotary calf machine.(with 2mins break between each set)
1-DR@70KG 1-RC@30KG
2-DR@75KG 2-RC@35KG
3-DR@80KG 2-RC@40KG
4-DR@90KG 2-RC@40KG
cardio 30 mins walk.
It was the first time I tried iso lateral leg press and I liked it very much,I also took a quick video which will be uploaded on my YouTube channel for all to check out!
Diet update-
Meal 1-5xeggs,200g oatmeal,200g greek yoghurt with fruit and wall nuts.
Meal 2-rule 1 mass shake with bannana
Meal 3-400g home-made lasagne,2xeggs,150g sirloin steak,100g potatoes.
Meal 4-mass shake
Meal 5-550g rice noodles with veg,170g sirloin streak.
Tommorow is shoulders and last session of high reps b4 I start amping up next week and hitting heavier weight for 8 reps which I will be posting all vids on YouTube channel....let's go!🦍💪
That lasagna looks delicious.
 
Shoulder training-I was meant to post this up last night but due to starting my new job I was pressed for time,anyhow I got a session in to finish the second week of cruize.
Smith machine shoulder press-4×14
1@60kg
2@80kg
3@90kg
4@80kg
Cable side raise-4×14
1@20kg per side
2@30kg
3@35kg
4@35kg for 10 reps,then dropped to 30kg for 4 reps.
Rear delt cable crossover-3×12
1@15kg per side
2@20kg
3@25kg
Lying rear delt row-3×14
1@70kg
2@80kg
3@70kg
Shoulders followed by 30 mins walk,will have rest night tonight and be back in gym to start third week with a good push💪
 
Shoulder training-I was meant to post this up last night but due to starting my new job I was pressed for time,anyhow I got a session in to finish the second week of cruize.
Smith machine shoulder press-4×14
1@60kg
2@80kg
3@90kg
4@80kg
Cable side raise-4×14
1@20kg per side
2@30kg
3@35kg
4@35kg for 10 reps,then dropped to 30kg for 4 reps.
Rear delt cable crossover-3×12
1@15kg per side
2@20kg
3@25kg
Lying rear delt row-3×14
1@70kg
2@80kg
3@70kg
Shoulders followed by 30 mins walk,will have rest night tonight and be back in gym to start third week with a good push💪
@marshmonsta you started a new job congrats :)

nice volume today
any cardio?
 
Thaks brother! and most Definitely with the cadio I put down 30mins walk at end of post,which I religiously do 6 days a week due to keeping myself and the beasts I got fit lol💪
I'll be posting diet updates later on today,then tommorow some training pics & vids to kick off week 3 of cruize...I'm supa amped!
 

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