Approved Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log

Monday September 10 2024

@ugfreak

This definitely is the best workout I have had all year so far, I felt great and fully dialed in. I felt like switching it up so I put a big foucs in lots of different rows.

My energy was great and everything was just working for me I decided higher volume today and push myself as I haven't done alot of volume in a little while.

T-Bar Row ( close grip handles )
2x15@100lbs
5x12@160

T-Bar Row ( wide grip handles )
2x15@100lbs
5x12@125lbs

Arnold Row ( pulling weight off the floor )
2x15@135lbs
5x12@205lbs

Cable Row
5x12@200lbs

Rear Delt Machine
5x15@155lbs

Straight Arm Pull Down ( bar attachment)
5x10@120lbs

Face Pulls
5x12@50lbs

Bicep Cable Curl ( wide grip bar )
2x10@140lbs
3x10@150lbs(pr)

Rope Curl
5x12@70lbs

One Arm Cable Curl ( handle attachment)
5x10@50lbs

Reverse Wrist Cable Curls ( bar wide grip)
1x10@110lbs ( pr)
1x10@100lbs
1x10@90lbs
1x10@80lbs
1x12@70lbs

Forearm Pronation/Supination ( cables)
1x50@50lbs

Cable Shurgs ( bar attachment)
5x12@200lbs

Cardio
Duration 30 minutes
Incline 4.0
Speed 2.7
Miles 1.35
Calories burned 150

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Monday September 10 2024

@ugfreak

This definitely is the best workout I have had all year so far, I felt great and fully dialed in. I felt like switching it up so I put a big foucs in lots of different rows.

My energy was great and everything was just working for me I decided higher volume today and push myself as I haven't done alot of volume in a little while.

T-Bar Row ( close grip handles )
2x15@100lbs
5x12@160

T-Bar Row ( wide grip handles )
2x15@100lbs
5x12@125lbs

Arnold Row ( pulling weight off the floor )
2x15@135lbs
5x12@205lbs

Cable Row
5x12@200lbs

Rear Delt Machine
5x15@155lbs

Straight Arm Pull Down ( bar attachment)
5x10@120lbs

Face Pulls
5x12@50lbs

Bicep Cable Curl ( wide grip bar )
2x10@140lbs
3x10@150lbs(pr)

Rope Curl
5x12@70lbs

One Arm Cable Curl ( handle attachment)
5x10@50lbs

Reverse Wrist Cable Curls ( bar wide grip)
1x10@110lbs ( pr)
1x10@100lbs
1x10@90lbs
1x10@80lbs
1x12@70lbs

Forearm Pronation/Supination ( cables)
1x50@50lbs

Cable Shurgs ( bar attachment)
5x12@200lbs

Cardio
Duration 30 minutes
Incline 4.0
Speed 2.7
Miles 1.35
Calories burned 150

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@Noah Wixx you're a lucky guy i wish i got a gym like that here :)
pumped up DUDE
 
Tuesday September 17 2024

@ugfreak

Current weight 221.4

I've made some strong advancements with bicep strength wide grip Cable Curls went up from last week which was 150lbs for 10 or 12 reps today I hit 170lbs 2x10

Coach has me dialing it back as far as volume goes, he didn't say I had to back off weight wise just less volume overall.

From here on out till coach which it up its 1 warm up set of 15 and 2 working sets of 10-12 reps.

Arnold Rows
1x15@125lbs
1x12@170lbs
1x12@235lbs

Cable Low Row
1x15@180lbs
2x12@200lbs

Lat Pull-Down
1x15@170lbs
2x10@200lbs

Rear Delt Machine
1x15@160lbs
1x12@165lbs
1x12@170lbs

One Arm Cable Pull-Down
1x15@40lbs
1x12@50lbs
1x12@60lbs

Bicep Cable Curl ( wide grip bar )
1x15@150lbs
2X10@170lbs

Bicep Cable Curl ( close grip bar )
1x15@100lbs
2x10@120lbs

One Arm Cable Curl
1x15@50lbs
2x10@60lbs

Reverse Cable Wrist Curls
1x15@70lbs
1x12@80lbs
1x10@90lbs

Cable Wrist Curls
1x15@50lbs
2X10@60lbs

Wrist flexion
1x15@25lbs
2x10@30lbs
 
Tuesday September 17 2024

@ugfreak

Current weight 221.4

I've made some strong advancements with bicep strength wide grip Cable Curls went up from last week which was 150lbs for 10 or 12 reps today I hit 170lbs 2x10

Coach has me dialing it back as far as volume goes, he didn't say I had to back off weight wise just less volume overall.

From here on out till coach which it up its 1 warm up set of 15 and 2 working sets of 10-12 reps.

Arnold Rows
1x15@125lbs
1x12@170lbs
1x12@235lbs

Cable Low Row
1x15@180lbs
2x12@200lbs

Lat Pull-Down
1x15@170lbs
2x10@200lbs

Rear Delt Machine
1x15@160lbs
1x12@165lbs
1x12@170lbs

One Arm Cable Pull-Down
1x15@40lbs
1x12@50lbs
1x12@60lbs

Bicep Cable Curl ( wide grip bar )
1x15@150lbs
2X10@170lbs

Bicep Cable Curl ( close grip bar )
1x15@100lbs
2x10@120lbs

One Arm Cable Curl
1x15@50lbs
2x10@60lbs

Reverse Cable Wrist Curls
1x15@70lbs
1x12@80lbs
1x10@90lbs

Cable Wrist Curls
1x15@50lbs
2X10@60lbs

Wrist flexion
1x15@25lbs
2x10@30lbs
dial this up DO IT :)
 
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