Approved Log Vacation Cutting Cycle Log - Anavar, Testosterone, Primobolan

[Vadim Fedorov]

you're the second guy I've seen that said that they got great results on Primo might have to try that one again

 

[Monstro]

Monstro says run tren and masteron.

want to see you on stage in one year in Portugal

 

[SteveMobsterG]

Check out a YT or two on posing. They don't all suck and at least you're not doing it solo like some... ahem lol

 

[man05]

nice job man you're definitely in top shape
if you put on five or ten pounds of clean muscle mass you will look sick

While I want to run a Tren e cycle

EQ and test work good together

I am leaning towards EQ and Test C unless running e has a benefit other than the half life. Like Ulter pointed out, that Tren E cycle seems to be good when I hit a wall I cannot overcome, am I correct in my thinking?
I’ve been on Prino for about 5 weeks, I was hoping I could do 8-10 possibly and wind this cut down, get my bloods done by the doc, level up with what I’ve been running to him and plan out a clean bulk cycle, get everything on hand, donate my blood then push for a 12 week Eq / test cycle or if Tren E 8 weeks.

But for now I want to push hard for 4 -5 more weeks if I get a consensus that’s still sane.

Thank you for your feed back


Mark

 

[man05]

you're the second guy I've seen that said that they got great results on Primo might have to try that one again

I feel like running primo allows me to push my reps and sets noticeably harder, I also recover differently, much better than running deca and without the bloat from the deca. I will be running primo all over again in 2024 with Var, truly amazing combination.

 

[Noah Wixx]

I feel like running primo allows me to push my reps and sets noticeably harder, I also recover differently, much better than running deca and without the bloat from the deca. I will be running primo all over again in 2024 with Var, truly amazing combination.

I noticed the same with primo I felt very Machine like and things for easier alot faster so I had to keep pushing the bar

 

[ballin2504]

I like primo also

 

[Noah Wixx]

you're the second guy I've seen that said that they got great results on Primo might have to try that one again

Primo is slept on by alot of more aas experienced users I feel because they use compounds that are much stronger so they don't see the benefits in Primo, for someone like man05 and myself being newer users Primo is a perfect compliment when combined with other less potent aas, I put on 10lbs clean with my Primo cycle with low test back in october with low test , it has its place for people wanting to get into aas and starting in the shallow end of the pool.

 

[man05]

Primo is slept on by alot of more aas experienced users I feel because they use compounds that are much stronger so they don't see the benefits in Primo, for someone like man05 and myself being newer users Primo is a perfect compliment when combined with other less potent aas, I put on 10lbs clean with my Primo cycle with low test back in october with low test , it has its place for people wanting to get into aas and starting in the shallow end of the pool.

Well said Noah.
How long did you run primo?
I’m around week 5 right now, once I wrap this one up I’m back on trt dose, bloodwork, blood donation then plan a cycle to gain some more lean mass.

 

[man05]

Todays push workout with jet lag, tired and thirsty for some reason.

Todays macros:

1/1/24​	Protein	70​	60​	60​	65​	50​	50​				355​
	Fat	3​	50​	2​	5​	4​	20​				84​
	Carbs	30​	24​	12​	20​	10​	12​				108​
		Whey isolate- egg whites	6 whole eggs, turkey sausage, 1/4C Italian shredded cheese, 1/4C oatmeal, 1/3C whole walnuts, 1tsp clover honey	Whey isolate shake with non fat milk and water	8oz grilled chicken and 1/4 cup sweet potato	Casein shake with water	Whole yogurt with walnuts

Weights: felt good to be back on my own equipment again.

1/1/24​	Flat BB bench	3x6/ 3x20	225/ 185
	Incline DB bench	3x6/ 3x30	70/ (45each)
	Flat DB bench	3x6/3x25	85/65
	Incline BB bench	3x6/ 3x20	155/135
	Upright DB raise - supinated	3x6/ 3x30	15/10
	Standing side deltoid raise w/ 15sec pause after rep 1	3x6/3x30	15/10
	Rear deltoid supinated raises	3x6/3x25	35/25
	Face Pull	3x6/2x30,1x25	30/20
	Front deltoid raises standing	3x6/3x30	20/10
	One arm dumbbell press	3x6/2x20	20/15

I am ending week 5 on primo, can I run this cutting cycle for 8 weeks before I taper off?

This cutter has been fantastic, really enjoying it.


Thank you all for your suggestions and feedback.

Mark

 

[the_alcatraz]

Todays push workout with jet lag, tired and thirsty for some reason.

Todays macros:

1/1/24​	Protein	70​	60​	60​	65​	50​	50​				355​
	Fat	3​	50​	2​	5​	4​	20​				84​
	Carbs	30​	24​	12​	20​	10​	12​				108​
		Whey isolate- egg whites	6 whole eggs, turkey sausage, 1/4C Italian shredded cheese, 1/4C oatmeal, 1/3C whole walnuts, 1tsp clover honey	Whey isolate shake with non fat milk and water	8oz grilled chicken and 1/4 cup sweet potato	Casein shake with water	Whole yogurt with walnuts

Weights: felt good to be back on my own equipment again.

1/1/24​	Flat BB bench	3x6/ 3x20	225/ 185
	Incline DB bench	3x6/ 3x30	70/ (45each)
	Flat DB bench	3x6/3x25	85/65
	Incline BB bench	3x6/ 3x20	155/135
	Upright DB raise - supinated	3x6/ 3x30	15/10
	Standing side deltoid raise w/ 15sec pause after rep 1	3x6/3x30	15/10
	Rear deltoid supinated raises	3x6/3x25	35/25
	Face Pull	3x6/2x30,1x25	30/20
	Front deltoid raises standing	3x6/3x30	20/10
	One arm dumbbell press	3x6/2x20	20/15

I am ending week 5 on primo, can I run this cutting cycle for 8 weeks before I taper off?

This cutter has been fantastic, really enjoying it.


Thank you all for your suggestions and feedback.

Mark

@man05 diet still strong and i see 5 weeks primo make it 12 not 8 forget 8

 

[ballin2504]

You look lean and strong in your pics man

 

[25homes]

Don’t laugh, my poses suck, I will practice these going forward. Overall I recomped okay, got leaner, gained some definition and muscle. But overall it’s not where I want to be. I’ve been reading a ton on Physique class and that’s a direction I’d like to possibly pursue given my frame and genetics. My chest is weak as piss and my back needs to grow more, it all needs to grow( diet( Whole Foods, way less shake), training I need better methodology and when to tweak sets/ reps, smart cycles( this was my first complete cycle bulk and cut) cutting by far is so rewarding for me, so challenging. Overall I’ll give myself a pass not a high pass but passable( not where I want to be). Massive thank yous to each and everyone of you guys for pushing, encouraging and helping me press on. I look forward to 2024 and doing all over again.
I had a hard time flexing quads still swollen from yesterday.

I will update Monday after I do push routine.

Happy new years


Mark

good update

 

[man05]

@man05 diet still strong and i see 5 weeks primo make it 12 not 8 forget 8

You think keep test 300 or drop some to stay more dry? What’s max length on var ?
I have enough but have never run an oral more than a month really.

 

[the_alcatraz]

You think keep test 300 or drop some to stay more dry? What’s max length on var ?
I have enough but have never run an oral more than a month really.

@man05 I think 300mgs is fine dont drop, and anavar 50mgs ed if you go high 8 weeks is fine with n2guard organ support
8 weeks is fine if you have n2guard

 

[man05]

Todays workout was back on track, yesterdays meals and weights were crap, very jet lagged and tired. Felt much better today.
Getting the hang of front squats with crossed arms, I think I can learn to push this some as I gradually build up, today I felt a little weaker during back squats I think from taxing new muscles. Does anyone advise on a Kabuki safety squat bar over a regular safety squat bar? I can pick up a blemished one for cheap if I move soon.

Here are todays meals, getting back on track, feel like dirt eating shakes after eating more whole foods, time to bust out the Instapot.

Any thoughts on Meso cycles? I am reading alot on the mixture of legs and shoulders and arms through out the week instead of saturating each muscle group during a 2 day split, curious to hear how that worked for some of you. I really feel like I need to take a break form the 2 day split.

Meals:

1/3/2024​	Protein	50​	50​	75​	45​	65​	75​				360​
	Fat	25​	50​	5​	8​	10​	5​				103​
	Carbs	22​	8​	8​	28​	25​	8​				99​
		5 whole eggs, 1/3 C oatmeal	Shake	Egg white shake with whey	Grilled chickenwrap	Ground Turkey and sweet potatoe (1/2)	Egg white shake and whey

Weights:

1/3/2024​	Front squats with wedge - excellent form	3x20	135lbs	Back on track feeling rested
	Back Squats	4x6/4x20	250/ 185
	Sumo Squat BB	3x6/3x25	250/185
	Single leg RDL	3x25	45lb DB
	Glute bridge raise with 35lb plate in my lap	3x30	135lbs
	Calf raise with barbell	4x30	205lbs
	Walking body weight lunges in cold weather	3x40	210 bodyweight

I will update tomorrow with my push routine.


During this cutter I am on N2Guard, 5-6Mg Omega 3, daily multivitamin mixed with the Var, Primo and Test, anything else I should consider for optimal well being? TheN2Slin is a potent mix that removes all hunger, one capsule is enough for me.


Thanks you guys for the help.

Mark

 

[MUSTANG_18]

Todays workout was back on track, yesterdays meals and weights were crap, very jet lagged and tired. Felt much better today.
Getting the hang of front squats with crossed arms, I think I can learn to push this some as I gradually build up, today I felt a little weaker during back squats I think from taxing new muscles. Does anyone advise on a Kabuki safety squat bar over a regular safety squat bar? I can pick up a blemished one for cheap if I move soon.

Here are todays meals, getting back on track, feel like dirt eating shakes after eating more whole foods, time to bust out the Instapot.

Any thoughts on Meso cycles? I am reading alot on the mixture of legs and shoulders and arms through out the week instead of saturating each muscle group during a 2 day split, curious to hear how that worked for some of you. I really feel like I need to take a break form the 2 day split.

Meals:

1/3/2024​	Protein	50​	50​	75​	45​	65​	75​				360​
	Fat	25​	50​	5​	8​	10​	5​				103​
	Carbs	22​	8​	8​	28​	25​	8​				99​
		5 whole eggs, 1/3 C oatmeal	Shake	Egg white shake with whey	Grilled chickenwrap	Ground Turkey and sweet potatoe (1/2)	Egg white shake and whey

Weights:

1/3/2024​	Front squats with wedge - excellent form	3x20	135lbs	Back on track feeling rested
	Back Squats	4x6/4x20	250/ 185
	Sumo Squat BB	3x6/3x25	250/185
	Single leg RDL	3x25	45lb DB
	Glute bridge raise with 35lb plate in my lap	3x30	135lbs
	Calf raise with barbell	4x30	205lbs
	Walking body weight lunges in cold weather	3x40	210 bodyweight

I will update tomorrow with my push routine.


During this cutter I am on N2Guard, 5-6Mg Omega 3, daily multivitamin mixed with the Var, Primo and Test, anything else I should consider for optimal well being? TheN2Slin is a potent mix that removes all hunger, one capsule is enough for me.


Thanks you guys for the help.

Mark

@man05 n2guard is right Mark smart move and n2slin before meals is perfect keep doing it
rest is good training on point but make sure cardio is up

 

[stevesmi]

great update on this log as usual

 

[man05]

@man05 n2guard is right Mark smart move and n2slin before meals is perfect keep doing it
rest is good training on point but make sure cardio is up

I’ve been walking 25-30 minutes and a moderate pace about 3-4 times per week.
That sound about right?

 

[SteveMobsterG]

Key with jet lag is to stay up (as awful as that feels) and reset to the new time. I've done that and kicked ass in comps. Long as I get sleep at the end of the reset and feed like a mofo

 

[SteveMobsterG]

I’ve been walking 25-30 minutes and a moderate pace about 3-4 times per week.
That sound about right?

Nope. I do that 2x a day EVERY day. Inc non training. My minimum is 6000 a day. Walked that before lunch to day (walked to the gym, up Moel Penderyn and a supermarket after - the hill had me sweating all the way up)

 

[man05]

I will increase my cardio then, I can double that.

Could I get your feedback on possibly changing my workout layout here, I can add additional movement or increase my sets.
I need to back off deltoids the same day I am doing chest and possibly switch form the push,pull,legs workout I've been on for over one year.

This is just a proposed idea I have as I have been reading about combined sets, meso cycles and basically mixing things up.

Monday	Barebell Squat
	Walking lunges
	Barbell Good morning
	Dumbell Lateral raise
	Barebell Calf Raise
	Hanging straight leg raise
Tuesday	Bench Press Medium grip
	Dumbell press flat
	Dumbell Skullcrusher
	Dumbbell Facepull
	Dumbbell curl alternating
Wednesday	Barebell Bent Over Row
	Chest Supported Row
	Dumbell Row single arm
	Dumbell front raise
	Barbell shrug
	Hammer Curl
Thursday	Front Squat
	Dumbbell stiff leg deadlift
	Barbell Squat (high)
	Stair Calves
	Hanging knee raise
Friday	Bench Press cambered bar
	Bench press incline narrow grip
	JM Press
	Dip Weighted
	Barbell Upright row
	Barbell Facepull
	Dumbbell Curl Incline

I am on week 5/12 of the Primo cycle and figured it couldn't hurt to start working things a little different.


I would value your feedback guys if you have a moment.


Thank you


Mark

 

[Monstro]

Monstro respects your training and diet

 

[Vadim Fedorov]

Very pleased to see that you're willing to increase your cardio

 

[2Thick]

nice job on the leg work from yesterday

 

[e2]

thanks for getting up your log information

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

great job mark we are proud of your progress

 

[chesty]

you won't go wrong getting in more cardio

 

[ROIDDERS]

I get about an hour of cardio every two or three days and even I think I should get more

 

[ceo]

bros we are impressed with your physique improvements

 

[25homes]

Todays workout was back on track, yesterdays meals and weights were crap, very jet lagged and tired. Felt much better today.
Getting the hang of front squats with crossed arms, I think I can learn to push this some as I gradually build up, today I felt a little weaker during back squats I think from taxing new muscles. Does anyone advise on a Kabuki safety squat bar over a regular safety squat bar? I can pick up a blemished one for cheap if I move soon.

Here are todays meals, getting back on track, feel like dirt eating shakes after eating more whole foods, time to bust out the Instapot.

Any thoughts on Meso cycles? I am reading alot on the mixture of legs and shoulders and arms through out the week instead of saturating each muscle group during a 2 day split, curious to hear how that worked for some of you. I really feel like I need to take a break form the 2 day split.

Meals:

1/3/2024​	Protein	50​	50​	75​	45​	65​	75​				360​
	Fat	25​	50​	5​	8​	10​	5​				103​
	Carbs	22​	8​	8​	28​	25​	8​				99​
		5 whole eggs, 1/3 C oatmeal	Shake	Egg white shake with whey	Grilled chickenwrap	Ground Turkey and sweet potatoe (1/2)	Egg white shake and whey

Weights:

1/3/2024​	Front squats with wedge - excellent form	3x20	135lbs	Back on track feeling rested
	Back Squats	4x6/4x20	250/ 185
	Sumo Squat BB	3x6/3x25	250/185
	Single leg RDL	3x25	45lb DB
	Glute bridge raise with 35lb plate in my lap	3x30	135lbs
	Calf raise with barbell	4x30	205lbs
	Walking body weight lunges in cold weather	3x40	210 bodyweight

I will update tomorrow with my push routine.


During this cutter I am on N2Guard, 5-6Mg Omega 3, daily multivitamin mixed with the Var, Primo and Test, anything else I should consider for optimal well being? TheN2Slin is a potent mix that removes all hunger, one capsule is enough for me.


Thanks you guys for the help.

Mark

great update right here

 

[Noah Wixx]

Amazing update brother

 

[man05]

Todays Pull session went fairly well, pulled heavy then pulled for slow high volume reps.

What do you guys things about the Meso cycle idea mixing body parts? I really need to switch deltoids and chest before its a problem, not sure how best to do that. If I stick push, pull, legs go Chest and arms? then Pull Back and shoulders followed by legs?

Todays Meals:

1/5/2024​	Protein	50​	25​	50​	65​	45​	45​	60​	50​		390​
	Fat	18​	2​	3​	15​	10​	10​	5​	9​		72​
	Carbs	30​	36​	6​	28​	10​	10​	0​	10​		130​
		Yogurt, bowl of oats with walnuts and cherries.	PRE - Isolate shake, cream of rice with cherries and almond milk.	Cassein shake POST	8oz chicken, 1/2 cup brown rice and qunoa	Homemade turkey chili with some hot sauce and shredded cheese	Homemade turkey chili with some hot sauce and shredded cheese	Grilled chicken and bbq sauce with vinegar	2 cups whole yogurt

Todays weights

1/5/2024​	Bent over supinated row	3x6/3x20	60lbs/ 45lbs
	Single arm DB rows	3x6/3x30	80lbs/ 55lbs
	DB pullover	3x6/3x25	70lbs/55lbs
	Shrugs	3x6/3x20	250/ 215
	Standing DB Upright row	3x6/3x30	25/ 15
	V-Taper row	3x6/3x20	60lbs/ 45lbs
	Tricep Kickbacks	3x6/3x25	40lbs/30lbs
	Hammer curl sideways	3x6/3x30	40lbs/30lbs
	Skull crushers	3x6/3x30	35lbs/25lbs
	Seated hammer curls 45 degrees	3x6/3x30	35lbs/25lbs
	Reverse grip straight bar	3x30	40lbs
	Zottman curl	3x6/3x20	25lbs/15lbs
	Forearm Curls	3x6/3x30	30lbs/25lbs
	DB Curls – Standing	2x50	20lb each/15lbs( too swollen to really curl, arms were super tight)

If I don't hear back about direction on a workout split change I will just beat the hell out of my legs tomorrow, I think I'm ready to push more on the front squats, such and awesome movement/ And I went ahead and ordered the blemished Kabuki safety bar.

Later guys, chat with y'all tomorrow.


Mark

 

[the_alcatraz]

Todays Pull session went fairly well, pulled heavy then pulled for slow high volume reps.

What do you guys things about the Meso cycle idea mixing body parts? I really need to switch deltoids and chest before its a problem, not sure how best to do that. If I stick push, pull, legs go Chest and arms? then Pull Back and shoulders followed by legs?

Todays Meals:

1/5/2024​	Protein	50​	25​	50​	65​	45​	45​	60​	50​		390​
	Fat	18​	2​	3​	15​	10​	10​	5​	9​		72​
	Carbs	30​	36​	6​	28​	10​	10​	0​	10​		130​
		Yogurt, bowl of oats with walnuts and cherries.	PRE - Isolate shake, cream of rice with cherries and almond milk.	Cassein shake POST	8oz chicken, 1/2 cup brown rice and qunoa	Homemade turkey chili with some hot sauce and shredded cheese	Homemade turkey chili with some hot sauce and shredded cheese	Grilled chicken and bbq sauce with vinegar	2 cups whole yogurt

Todays weights

1/5/2024​	Bent over supinated row	3x6/3x20	60lbs/ 45lbs
	Single arm DB rows	3x6/3x30	80lbs/ 55lbs
	DB pullover	3x6/3x25	70lbs/55lbs
	Shrugs	3x6/3x20	250/ 215
	Standing DB Upright row	3x6/3x30	25/ 15
	V-Taper row	3x6/3x20	60lbs/ 45lbs
	Tricep Kickbacks	3x6/3x25	40lbs/30lbs
	Hammer curl sideways	3x6/3x30	40lbs/30lbs
	Skull crushers	3x6/3x30	35lbs/25lbs
	Seated hammer curls 45 degrees	3x6/3x30	35lbs/25lbs
	Reverse grip straight bar	3x30	40lbs
	Zottman curl	3x6/3x20	25lbs/15lbs
	Forearm Curls	3x6/3x30	30lbs/25lbs
	DB Curls – Standing	2x50	20lb each/15lbs( too swollen to really curl, arms were super tight)

If I don't hear back about direction on a workout split change I will just beat the hell out of my legs tomorrow, I think I'm ready to push more on the front squats, such and awesome movement/ And I went ahead and ordered the blemished Kabuki safety bar.

Later guys, chat with y'all tomorrow.


Mark

@man05 good weights i like the skull crushers but you need to up the sets

 

[ballin2504]

Making amazing progress

 

[man05]

@man05 good weights i like the skull crushers but you need to up the sets

So five sets per exercise with the high / low weight combination? Should drop an exercise of each body part? I’m nearing 20-25 sets per exercise on some. Any ideas on splitting arms to chest and shoulders to back, would that work to balance out deltoids from being over worked?

 

[man05]

Worked legs well today, I am exhausted and ready to sleep, day off tomorrow.

Weights:

1/6/2024​	Front squats with wedge - excellent form	3x20	135lbs
	Back Squats	5x8/5x20	265/ 185
	Sumo Squat BB	4x6/4x25	250/185
	Single leg RDL	4x25	45lb DB
	Glute bridge raise with 35lb plate in my lap	4x30	155lbs
	Calf raise with barbell	4x10/4x30	205/185lbs
	Walking body weight lunges	3x40 (20 per leg)	210 bodyweight

Meals:

1/6/2024​	Protein	40​	45​	55​	60​	60​	40​	70​	30​		400​
	Fat	6​	10​	12​	3​	15​	8​	10​	9​		73​
	Carbs	15​	10​	30​	6​	18​	20​	20​	10​		129​
		Yogurt and fruit	Homemade turkey chili with some hot sauce and shredded cheese	Whey isolate shake and half Turkey sandwhich	Cassein shake POST	Grilld flank steak and steamed carrots	grilld flank steak and pineapple	Fresh fruit yogurt and whey smoothie	cup of high protein yogurt and a anavar, forgot to take earlier

Tomorrow is a rest day, I am going to plan my first meso cycle to start after this cutter ends.
IF anyone has suggestions of adding more exercises or simply to increase volume and down sets please let me know.

I really want to have a solid 2024 and pack on some lean mass, really looking at Test/ EQ as a next cycle once bloods clear in a few months.
Goals are to eat more food and less shakes, more fruit and vegetables, train harder but smarter with program layout. Do any of yuou guys do training or advisory work?


Thank you all


mark

 

[MUSTANG_18]

Worked legs well today, I am exhausted and ready to sleep, day off tomorrow.

Weights:

1/6/2024​	Front squats with wedge - excellent form	3x20	135lbs
	Back Squats	5x8/5x20	265/ 185
	Sumo Squat BB	4x6/4x25	250/185
	Single leg RDL	4x25	45lb DB
	Glute bridge raise with 35lb plate in my lap	4x30	155lbs
	Calf raise with barbell	4x10/4x30	205/185lbs
	Walking body weight lunges	3x40 (20 per leg)	210 bodyweight

Meals:

1/6/2024​	Protein	40​	45​	55​	60​	60​	40​	70​	30​		400​
	Fat	6​	10​	12​	3​	15​	8​	10​	9​		73​
	Carbs	15​	10​	30​	6​	18​	20​	20​	10​		129​
		Yogurt and fruit	Homemade turkey chili with some hot sauce and shredded cheese	Whey isolate shake and half Turkey sandwhich	Cassein shake POST	Grilld flank steak and steamed carrots	grilld flank steak and pineapple	Fresh fruit yogurt and whey smoothie	cup of high protein yogurt and a anavar, forgot to take earlier

Tomorrow is a rest day, I am going to plan my first meso cycle to start after this cutter ends.
IF anyone has suggestions of adding more exercises or simply to increase volume and down sets please let me know.

I really want to have a solid 2024 and pack on some lean mass, really looking at Test/ EQ as a next cycle once bloods clear in a few months.
Goals are to eat more food and less shakes, more fruit and vegetables, train harder but smarter with program layout. Do any of yuou guys do training or advisory work?


Thank you all


mark

@man05 2024 you want to peak some bulking sure
but listen dont worry about the less shakes issues, drink shakes eat bars and enjoy the growth

i would wait for 8 weeks before test eq push

and so far you're doing really well on the training and carbs low , get carbs under 100 grams to cut

 

[stevesmi]

nice job mark, thanks for this update

 

[SteveMobsterG]

That's a lot of squat volume

 

[Monstro]

monstro Likes that you're setting new goals for 2024

 

[Vadim Fedorov]

I agree with eating less shakes and more fruits

 

[2Thick]

looks good for sure we are very impressed with your improvements

 

[e2]

any chance of getting some pictures of your grilled steak

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

much respect for sure you're doing great so far

 

[chesty]

my suggestion is maybe starting off your leg day with some lunges

 

[ROIDDERS]

add some fasted cardio in the morning

 

[ceo]

Bros I wouldn't overtrain too much but what you can do is add a couple sets of ab exercises

 

[ballin2504]

Bros I wouldn't overtrain too much but what you can do is add a couple sets of ab exercises

Every other day thing for me

 

[man05]

@man05 2024 you want to peak some bulking sure
but listen dont worry about the less shakes issues, drink shakes eat bars and enjoy the growth

i would wait for 8 weeks before test eq push

and so far you're doing really well on the training and carbs low , get carbs under 100 grams to cut

What is optimal ratio for lean bulk test c/eq?

Something like 500 test/700 eq? Just curious

 

[man05]

Bros I wouldn't overtrain too much but what you can do is add a couple sets of ab exercises

I’ve been trying to do hanging work one day then ground work the other day.

 

[man05]

That's a lot of squat volume

Too much? Front squats are humbling me.

 

[man05]

my suggestion is maybe starting off your leg day with some lunges

I will do a few walking sets before squats on Wednesday as a warm up, thank you.

 

[man05]

any chance of getting some pictures of your grilled steak

Next time, it’s gone

 

[Noah Wixx]

Front Squats are absolutely brutal

 

[man05]

Tough but they are growing on me, I’m going to try with a camber bar once that bar arrives.

 

[man05]

Push went well today, focused scapula retraction of pressing lats down flat to help better form on presses.
Removed Bicep's from this Push and adding to tomorrows pull, doing so has allowed me to push harder and more weight with better form focusing on triceps only.

Meals:

1/8/2024​	Protein	70​	20​	60​	55​	15​	65​	70​	35​		390​
	Fat	10​	2​	5​	5​	14​	8​	15​	5​		64​
	Carbs	5​	24​	15​	24​	14​	12​	10​	0​		104​
		Shake with soy and whey protein with fruit	rice krispies and banana - pre workout	Naked whey shake with strawberries and almond milk	Grilled chicken a nd white rice	outright bar as a snack	3/4 cup ground turkey with homemade tomato sauce, 4 oz beef leftover and 3 oz leftover chicken.	Naked Whey and almond butter smoothie	Steamed chicken plain about 4.5oz

Here are my weights, guess I wills tick with push, pull, legs this cycle then consider the meso cyles for Test/EQ run once i get specifics and dosages dialed in.

Flat BB bench	4x6/ 4x20	225/ 185	Tired from this	225,225,215,205
Incline BB bench	4x6/ 4x20	155/135
Close grip BB bench	4x6/ 4x18-20	185/165
Upright DB raise - supinated	3x10/ 3x20	15/10
DB pullover	3x6/3x25	70lbs/ 1x85lbs	Better on chest than on Pull , better feeling today, good stretch, very deep.
Tricep press barbell	3x20	135lbs	Form needs a little work, may drop lb's to focus on that movement
Skull crushers	4x6/4x20, 17,16, 16	40lbs/30lbs
Tricep Kickbacks	4x6/4x20,18,15,14	35lbs/25lbs	pretty tired
Standing side deltoid raise w/ 15sec pause after rep 1	3*25	5lbs	nice and slow half reps
Rear deltoid supinated raises	3x20	20lbs
Front deltoid raises standing	3x30	-	skipped these since I pressed so much

I will update tomorrow after I complete push. Going to try to split carbs between pre workout and post workout, 40 grams rice cereal/ 40 grams white rice post workout with chicken thighs.


Have a great night guys


Mark

 

[MUSTANG_18]

Push went well today, focused scapula retraction of pressing lats down flat to help better form on presses.
Removed Bicep's from this Push and adding to tomorrows pull, doing so has allowed me to push harder and more weight with better form focusing on triceps only.

Meals:

1/8/2024​	Protein	70​	20​	60​	55​	15​	65​	70​	35​		390​
	Fat	10​	2​	5​	5​	14​	8​	15​	5​		64​
	Carbs	5​	24​	15​	24​	14​	12​	10​	0​		104​
		Shake with soy and whey protein with fruit	rice krispies and banana - pre workout	Naked whey shake with strawberries and almond milk	Grilled chicken a nd white rice	outright bar as a snack	3/4 cup ground turkey with homemade tomato sauce, 4 oz beef leftover and 3 oz leftover chicken.	Naked Whey and almond butter smoothie	Steamed chicken plain about 4.5oz

Here are my weights, guess I wills tick with push, pull, legs this cycle then consider the meso cyles for Test/EQ run once i get specifics and dosages dialed in.

Flat BB bench	4x6/ 4x20	225/ 185	Tired from this	225,225,215,205
Incline BB bench	4x6/ 4x20	155/135
Close grip BB bench	4x6/ 4x18-20	185/165
Upright DB raise - supinated	3x10/ 3x20	15/10
DB pullover	3x6/3x25	70lbs/ 1x85lbs	Better on chest than on Pull , better feeling today, good stretch, very deep.
Tricep press barbell	3x20	135lbs	Form needs a little work, may drop lb's to focus on that movement
Skull crushers	4x6/4x20, 17,16, 16	40lbs/30lbs
Tricep Kickbacks	4x6/4x20,18,15,14	35lbs/25lbs	pretty tired
Standing side deltoid raise w/ 15sec pause after rep 1	3*25	5lbs	nice and slow half reps
Rear deltoid supinated raises	3x20	20lbs
Front deltoid raises standing	3x30	-	skipped these since I pressed so much

I will update tomorrow after I complete push. Going to try to split carbs between pre workout and post workout, 40 grams rice cereal/ 40 grams white rice post workout with chicken thighs.


Have a great night guys


Mark

@man05 thats smart do TKD with carbs around training and push harder

 

[25homes]

Worked legs well today, I am exhausted and ready to sleep, day off tomorrow.

Weights:

1/6/2024​	Front squats with wedge - excellent form	3x20	135lbs
	Back Squats	5x8/5x20	265/ 185
	Sumo Squat BB	4x6/4x25	250/185
	Single leg RDL	4x25	45lb DB
	Glute bridge raise with 35lb plate in my lap	4x30	155lbs
	Calf raise with barbell	4x10/4x30	205/185lbs
	Walking body weight lunges	3x40 (20 per leg)	210 bodyweight

Meals:

1/6/2024​	Protein	40​	45​	55​	60​	60​	40​	70​	30​		400​
	Fat	6​	10​	12​	3​	15​	8​	10​	9​		73​
	Carbs	15​	10​	30​	6​	18​	20​	20​	10​		129​
		Yogurt and fruit	Homemade turkey chili with some hot sauce and shredded cheese	Whey isolate shake and half Turkey sandwhich	Cassein shake POST	Grilld flank steak and steamed carrots	grilld flank steak and pineapple	Fresh fruit yogurt and whey smoothie	cup of high protein yogurt and a anavar, forgot to take earlier

Tomorrow is a rest day, I am going to plan my first meso cycle to start after this cutter ends.
IF anyone has suggestions of adding more exercises or simply to increase volume and down sets please let me know.

I really want to have a solid 2024 and pack on some lean mass, really looking at Test/ EQ as a next cycle once bloods clear in a few months.
Goals are to eat more food and less shakes, more fruit and vegetables, train harder but smarter with program layout. Do any of yuou guys do training or advisory work?


Thank you all


mark

great workout here and update I really like it

 

[man05]

Pull set went well, some adjustments made, I really prefer splitting arms up now between push and pull.
Question: Is leg volume to high? Should I drop an exercise and increase sets? 4 - 5 sets of 8 heavy then 15-20 lighter for squat movements?

Here is todays meals:

1/9/2024​	Protein	70​	60​	55​	15​	55​	70​	30​			355​
	Fat	10​	5​	5​	14​	5​	15​	10​			64​
	Carbs	5​	15​	24​	14​	24​	10​	8​			100​
		Shake with soy and whey protein with fruit	Naked whey shake with strawberries and almond milk	stewed chicken and white rice	outright bar as a snack	stewed chicken and white rice	Naked Whey and almond butter smoothie	Baked chicken pieces

Here are todays weights:

Bent over row	4x20	155lb	I can go heavier, Thursday I will do 185lbs.
Single arm DB rows	4x8/4x15	85lbs/ 65lbs
V-Taper row	4x9/4x15	50lbs/ 40lbs	Will jump to 65/ 55lbs Thursday
Shrugs	4x8/4x20	275/ 225	Feels about right.
Standing DB Upright row	4x6/4x30	30/20lbs
Hammer curl sideways	4x6/4x20	45lbs/35lbs	These were tough
Seated hammer curls 45 degrees	4x6/4x20	35lbs/25lbs	Feels about about right, maybe 40/30 Thursday.
Reverse grip straight bar	3x30	40lbs
Zottman curl	3x6/3x15	25lbs/15lbs	Destroyed arms
DB Curls – Standing	2x50	20lb each/15lbs	shaking, last set arms were so swollen could barely doa single curl.

No matter what set or rep I do, I can never win, I am a gluten for punishment, mathematically I will never win the battle but don't tell my feeble mind that, I just keep going. Any feedback on Meso cycles for hypertrophic training, I notice many IBBF guys run these sort of programs, what are the drawbacks if any in your eyes? I am questioning this format for a EQ/Test cycle down the road.

Thanks guys


Mark

 

[the_alcatraz]

Pull set went well, some adjustments made, I really prefer splitting arms up now between push and pull.
Question: Is leg volume to high? Should I drop an exercise and increase sets? 4 - 5 sets of 8 heavy then 15-20 lighter for squat movements?

Here is todays meals:

1/9/2024​	Protein	70​	60​	55​	15​	55​	70​	30​			355​
	Fat	10​	5​	5​	14​	5​	15​	10​			64​
	Carbs	5​	15​	24​	14​	24​	10​	8​			100​
		Shake with soy and whey protein with fruit	Naked whey shake with strawberries and almond milk	stewed chicken and white rice	outright bar as a snack	stewed chicken and white rice	Naked Whey and almond butter smoothie	Baked chicken pieces

Here are todays weights:

Bent over row	4x20	155lb	I can go heavier, Thursday I will do 185lbs.
Single arm DB rows	4x8/4x15	85lbs/ 65lbs
V-Taper row	4x9/4x15	50lbs/ 40lbs	Will jump to 65/ 55lbs Thursday
Shrugs	4x8/4x20	275/ 225	Feels about right.
Standing DB Upright row	4x6/4x30	30/20lbs
Hammer curl sideways	4x6/4x20	45lbs/35lbs	These were tough
Seated hammer curls 45 degrees	4x6/4x20	35lbs/25lbs	Feels about about right, maybe 40/30 Thursday.
Reverse grip straight bar	3x30	40lbs
Zottman curl	3x6/3x15	25lbs/15lbs	Destroyed arms
DB Curls – Standing	2x50	20lb each/15lbs	shaking, last set arms were so swollen could barely doa single curl.

No matter what set or rep I do, I can never win, I am a gluten for punishment, mathematically I will never win the battle but don't tell my feeble mind that, I just keep going. Any feedback on Meso cycles for hypertrophic training, I notice many IBBF guys run these sort of programs, what are the drawbacks if any in your eyes? I am questioning this format for a EQ/Test cycle down the road.

Thanks guys


Mark

@man05 if you want meso cycles thats up or down
if you want to do test eq that should play with tbol

as long as you protein is high you're good

 

[SteveMobsterG]

I'd expect to see more than 50% of your bent over rows on one arm dumbbell - so 100lbs

 

[stevesmi]

nice job man we are proud of you

 

[Monstro]

Monstro says keep your log going and don't stop it

 

[Vadim Fedorov]

Very nice update on this one

 

[2Thick]

mobster is being hard on everybody today but take it as something to motivate you

 

[e2]

yes mobster likes to push everybody

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I think you are doing great keep up the good work

 

[chesty]

sounds like you are really enjoying this

 

[ROIDDERS]

we are getting more and more impressed with your progression

 

[ceo]

Bros you are right this is a lifelong War

 

[man05]

mobster is being hard on everybody today but take it as something to motivate you

Thursday I will do bent over rows @200, I can do it.

 

[man05]

sounds like you are really enjoying this

Very much so, eating is getting easier now as well. The insta pot cooks great tasting meals quickly and I’m able to cook more in bulk to store in the fridge. I enjoy shakes and my egg whites but nothing tastes better than rice and steamed chicken thigh's with a little homemade bbq sauce and vegetables on the side. All the fat from thighs is removed once you steam it.

 

[man05]

sounds like you are really enjoying this

Very much so, eating is getting easier now as well. The insta pot cooks great tasting meals quickly and I’m able to cook more in bulk to store in the fridge. I enjoy shakes and my egg whites but nothing tastes better than rice and steamed chicken thigh's with a little homemade bbq sauce and vegetables on the side. All the fat from thighs is removed once you steam it.

 

[man05]

Good leg session today, walking lunges before squats helped and then it hurt more
RDLs on the bar felt pretty good, will bump to 225 Saturday and shoot for 4x15-18 range.

Here are the meals: Crazy thing is when I drink shakes more I feel less full but I appear bloated sort of in the abs. If I eat solids like rice and chicken I feel satiated and my abs are flat still somewhat defined, why?

1/10/2024​	Protein	70​	30​	70​	70​	70​	70​				380​
	Fat	30​	5​	12​	18​	12​	4​				81​
	Carbs	24​	8​	26​	15​	14​	8​				95​
		Scrambled eggs, pinch of cheese, whey shake, walnuts and dried cherries in 1/4Cup of oatmeal	Recovery whey isolate shake	1/3 Cup White rice steamed with 11 oz of stemaed Chicken thighs and 2 Tbsp of bbw sauce shredded.	Whole fat yogurt and whey with almond milk shake with fresh strawberries	1/4 cup of white rice with 110z chicken thighs steamed and BBQ sauce and hot pepper with onions.	Egg white and Whey shake

Here are my weights for legs today: Had the craziest veins on the vastus lateralis, if I can capture with pic I will post, crazy pump today.

1/10/2024​	Walking body weight lunges as warm up	2x40	210 bodyweight	These really woke up my legs
	Front squats with wedge - excellent form	3x20	115lbs
	Back Squats	4x8/4x20	275/ 225	Felt strong on the heavy sets but wobbly on lighter sets, last set was fatiguing.	I would rep 8, then drop 50lbs and push more. I want another barbell setup with the heavy weight so I can just move between them, one off the front of the rack and one inside.
	Sumo Squat BB	4x6/4x15	225/185	Pretty sore doing these.
	Barbell RDL	4x20	185lbs	Was fading here	Strong core, nice hinge movement and plates 2" off the floor.
	Glute bridge raise with 35lb plate in my lap	4x30	155lbs	Easy and slow contractions
	Calf raise with barbell	4x10/4x30	205lbs/185lbs	Felt pretty good
	High rep 135 squats @50	50 reps	135lbs	I could really feel these today.

Tomorrow is push time, will update after I push hard.


Thanks guys, later.


Mark

 

[MUSTANG_18]

Good leg session today, walking lunges before squats helped and then it hurt more
RDLs on the bar felt pretty good, will bump to 225 Saturday and shoot for 4x15-18 range.

Here are the meals: Crazy thing is when I drink shakes more I feel less full but I appear bloated sort of in the abs. If I eat solids like rice and chicken I feel satiated and my abs are flat still somewhat defined, why?

1/10/2024​	Protein	70​	30​	70​	70​	70​	70​				380​
	Fat	30​	5​	12​	18​	12​	4​				81​
	Carbs	24​	8​	26​	15​	14​	8​				95​
		Scrambled eggs, pinch of cheese, whey shake, walnuts and dried cherries in 1/4Cup of oatmeal	Recovery whey isolate shake	1/3 Cup White rice steamed with 11 oz of stemaed Chicken thighs and 2 Tbsp of bbw sauce shredded.	Whole fat yogurt and whey with almond milk shake with fresh strawberries	1/4 cup of white rice with 110z chicken thighs steamed and BBQ sauce and hot pepper with onions.	Egg white and Whey shake

Here are my weights for legs today: Had the craziest veins on the vastus lateralis, if I can capture with pic I will post, crazy pump today.

1/10/2024​	Walking body weight lunges as warm up	2x40	210 bodyweight	These really woke up my legs
	Front squats with wedge - excellent form	3x20	115lbs
	Back Squats	4x8/4x20	275/ 225	Felt strong on the heavy sets but wobbly on lighter sets, last set was fatiguing.	I would rep 8, then drop 50lbs and push more. I want another barbell setup with the heavy weight so I can just move between them, one off the front of the rack and one inside.
	Sumo Squat BB	4x6/4x15	225/185	Pretty sore doing these.
	Barbell RDL	4x20	185lbs	Was fading here	Strong core, nice hinge movement and plates 2" off the floor.
	Glute bridge raise with 35lb plate in my lap	4x30	155lbs	Easy and slow contractions
	Calf raise with barbell	4x10/4x30	205lbs/185lbs	Felt pretty good
	High rep 135 squats @50	50 reps	135lbs	I could really feel these today.

Tomorrow is push time, will update after I push hard.


Thanks guys, later.


Mark

@man05 tomorrow is push thats the best
i like the diet today

 

[25homes]

Pull set went well, some adjustments made, I really prefer splitting arms up now between push and pull.
Question: Is leg volume to high? Should I drop an exercise and increase sets? 4 - 5 sets of 8 heavy then 15-20 lighter for squat movements?

Here is todays meals:

1/9/2024​	Protein	70​	60​	55​	15​	55​	70​	30​			355​
	Fat	10​	5​	5​	14​	5​	15​	10​			64​
	Carbs	5​	15​	24​	14​	24​	10​	8​			100​
		Shake with soy and whey protein with fruit	Naked whey shake with strawberries and almond milk	stewed chicken and white rice	outright bar as a snack	stewed chicken and white rice	Naked Whey and almond butter smoothie	Baked chicken pieces

Here are todays weights:

Bent over row	4x20	155lb	I can go heavier, Thursday I will do 185lbs.
Single arm DB rows	4x8/4x15	85lbs/ 65lbs
V-Taper row	4x9/4x15	50lbs/ 40lbs	Will jump to 65/ 55lbs Thursday
Shrugs	4x8/4x20	275/ 225	Feels about right.
Standing DB Upright row	4x6/4x30	30/20lbs
Hammer curl sideways	4x6/4x20	45lbs/35lbs	These were tough
Seated hammer curls 45 degrees	4x6/4x20	35lbs/25lbs	Feels about about right, maybe 40/30 Thursday.
Reverse grip straight bar	3x30	40lbs
Zottman curl	3x6/3x15	25lbs/15lbs	Destroyed arms
DB Curls – Standing	2x50	20lb each/15lbs	shaking, last set arms were so swollen could barely doa single curl.

No matter what set or rep I do, I can never win, I am a gluten for punishment, mathematically I will never win the battle but don't tell my feeble mind that, I just keep going. Any feedback on Meso cycles for hypertrophic training, I notice many IBBF guys run these sort of programs, what are the drawbacks if any in your eyes? I am questioning this format for a EQ/Test cycle down the road.

Thanks guys


Mark

this is a great workout bro. keep these updates coming

 

[ballin2504]

I us

Very much so, eating is getting easier now as well. The insta pot cooks great tasting meals quickly and I’m able to cook more in bulk to store in the fridge. I enjoy shakes and my egg whites but nothing tastes better than rice and steamed chicken thigh's with a little homemade bbq sauce and vegetables on the side. All the fat from thighs is removed once you steam it.

I love my instapot also. Makes things a lot easier

 

[man05]

Good push today, I will push 255+ on Monday for flat chest and go for 175+ for incline.
Triceps felt really solid today, 40lb skull crushers were heavy for me, definitely room to improve, the 30lb drop for high reps felt killer, I could feel the muscle working nicely. Shoulders I am staying at the low end of the spectrum until I can switch my entire routine and separate chest and shoulder workouts.

Here are my meals for the day, chicken and rice and vegetables does not get old at all, I get to actually eat what I want this way, I love it.

1/11/2024​	Protein	70​	25​	50​	70​	30​	70​	70​			385​
	Fat	15​	4​	5​	10​	2​	10​	18​			64​
	Carbs	4​	30​	10​	24​	5​	20​	4​			97​
		Scrambled eggs, pinch of cheese, whey shake	Hot rice cereal, half banana and almond milk. 25g isolate shake, pre workout 30 min before lifting	Whey shake and almond milk	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	Grilled chicken breast with a few drops of coconut aminos	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	Whole fat yogurt and whey with almond milk shake

Weights for the day: I started up at 225 after warming up and I felt like my second and third sets were the strongest after increasing weights, does this indicate that I should push a higher weight pre workout then move to a higher initial working weight? I am thinking I can move to 255lbs on Monday after rest and then do a set of 235x8 before the 255lb set, would that make sense?

1/11/2024​	Flat BB bench	4x6/ 4x20,18,16,15	245/235/225/225 drop set 185lbs	I think I can push 255 for at least 5-6 on one set.
	Incline BB bench	4x8/ 4x20	165/135
	Close grip BB bench	4x6/ 4x18-20	135/115	These are difficult for me right now.
	Upright DB raise - supinated	3x10/ 3x20	20/10
	DB pullover	3x25	70lbs	These hit hard on chest days, keeping in the Push rotation.
	Tricep press barbell	3x20	135lbs	Very sore here, working the triceps in a different form fatigues me faster.
	Skull crushers	3x6/3x20	40lbs/30lbs	destroyed after two sets
	Tricep Kickbacks	4x6/4x20	35lbs/25lbs	Split these for a late afternoon set, I was trashed
	Standing side deltoid raise w/ 15sec pause after rep 1	3x8/ 3x20	10lbs/5lbs	Able to hit shoulders cleanly, triceps totally fatigued.
	Rear deltoid supinated raises	3x20	25lbs
	Front deltoid raises standing	3x30	10
	Single arm DB raise standing	3x15	15lbs

Thanks guys for the input, will post after tomorrow s PUSH.


Mark

 

[MUSTANG_18]

Good push today, I will push 255+ on Monday for flat chest and go for 175+ for incline.
Triceps felt really solid today, 40lb skull crushers were heavy for me, definitely room to improve, the 30lb drop for high reps felt killer, I could feel the muscle working nicely. Shoulders I am staying at the low end of the spectrum until I can switch my entire routine and separate chest and shoulder workouts.

Here are my meals for the day, chicken and rice and vegetables does not get old at all, I get to actually eat what I want this way, I love it.

1/11/2024​	Protein	70​	25​	50​	70​	30​	70​	70​			385​
	Fat	15​	4​	5​	10​	2​	10​	18​			64​
	Carbs	4​	30​	10​	24​	5​	20​	4​			97​
		Scrambled eggs, pinch of cheese, whey shake	Hot rice cereal, half banana and almond milk. 25g isolate shake, pre workout 30 min before lifting	Whey shake and almond milk	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	Grilled chicken breast with a few drops of coconut aminos	11oz steamed chicken thighs with BBQ sauce and 1/2 cup white rice	Whole fat yogurt and whey with almond milk shake

Weights for the day: I started up at 225 after warming up and I felt like my second and third sets were the strongest after increasing weights, does this indicate that I should push a higher weight pre workout then move to a higher initial working weight? I am thinking I can move to 255lbs on Monday after rest and then do a set of 235x8 before the 255lb set, would that make sense?

1/11/2024​	Flat BB bench	4x6/ 4x20,18,16,15	245/235/225/225 drop set 185lbs	I think I can push 255 for at least 5-6 on one set.
	Incline BB bench	4x8/ 4x20	165/135
	Close grip BB bench	4x6/ 4x18-20	135/115	These are difficult for me right now.
	Upright DB raise - supinated	3x10/ 3x20	20/10
	DB pullover	3x25	70lbs	These hit hard on chest days, keeping in the Push rotation.
	Tricep press barbell	3x20	135lbs	Very sore here, working the triceps in a different form fatigues me faster.
	Skull crushers	3x6/3x20	40lbs/30lbs	destroyed after two sets
	Tricep Kickbacks	4x6/4x20	35lbs/25lbs	Split these for a late afternoon set, I was trashed
	Standing side deltoid raise w/ 15sec pause after rep 1	3x8/ 3x20	10lbs/5lbs	Able to hit shoulders cleanly, triceps totally fatigued.
	Rear deltoid supinated raises	3x20	25lbs
	Front deltoid raises standing	3x30	10
	Single arm DB raise standing	3x15	15lbs

Thanks guys for the input, will post after tomorrow s PUSH.


Mark

@man05 your protein is perfect
always do UP and stay UP

 

[stevesmi]

agree a hundred percent healthy foods taste good once you stop being a crack addict to junk food

 

[man05]

agree a hundred percent healthy foods taste good once you stop being a crack addict to junk food

My addiction became liquid egg whites and whey 24/7, now supplement with these things in moderation. I’m guessing should gain some more size eating real food now.

 

[ceo]

bros eggs are addicting but cycle them

 

[ROIDDERS]

whole eggs are always going to be better than egg whites

 

[chesty]

real food is always best

 

[Ulter]

being a solid amount of protein on that end

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

nice push on the pushing exercises

 

[2Thick]

not bad doing flat chest and inclines

 

[Vadim Fedorov]

make sure you don't overdo it on your shoulders

 

[Monstro]

chicken thighs and barbecue sauce sounds good

 

[SteveMobsterG]

Get the skull crushers up and your bench will be better

 

[man05]

whole eggs are always going to be better than egg whites

I agree but I need some new ways to eat them, I can only eat scrambles and fried eggs so much.

 

[man05]

chicken thighs and barbecue sauce sounds good

Homemade sauce, only honey I skip the sugar.

Homemade BBQ Sauce Recipe

Homemade BBQ Sauce Recipe - Ready in 15 minutes, you'll have the best Homemade Barbecue Sauce that is sweet and tangy and made from scratch!

addapinch.com

My wife gave me the recipe and I just steam the chicken thighs after I saute them real quick, the fat melts off and they are moist and taste really good. 11oz 70grams protein, I add some white rice and steamed vegetables. My body feels totally new since Stevesmi and other pushed me to chill out. Shakes and egg whites. Golden advice

 

[man05]

make sure you don't overdo it on your shoulders

I have really cut back on weights with shoulders to prevent injury.

 

[man05]

Get the skull crushers up and your bench will be better

What do you think about dropping the tricep press on the bench to focus on more weight and 5 sets doing skull crushers? By the time I hit skull crushers I’m starting to get fatigued, if I prioritize that movement I will push more weight for more reps, good or bad idea?

Thank you sir.

 

[man05]

not bad doing flat chest and inclines

I want more, Id like to hit 275 flat bench as a 2024 goal and 200 on incline.