Welcome to log number 1
Keen for this log for the next 9 weeks.
2iu gh daily ironclad
Reta Friday
0.05ml ironclad
Slu 20mg daily ironclad
Test e Tuesday Thursday Sunday Saturday 0.2ml
(Bucked)
Primo e 200 Sunday Tuesday Thursday Saturday 0.25ml (bucked)
80mg telmisartan
10mg empag
5mg Bisopolol
75mcg t4
Supps to many to list
Log 1: 19/5/26
Push phase controlled:
Stats: age 27
Height 185cm
Weight: 111.5 up 200 grams average 7 days
Rhr: 59
Blood pressure: 118/58
Sugar: 4.8
Current macros and cals;
3800cals
265p
530c approx
80 fat
Week 2: review:
Goals:
Put 200grams on weekly, slow and steady and bring up arms and pec fullness and lat width.
Workout 1 legs
3x10-15 standing calf raise
3x10-20
Leg press calf raise
4x8-10 lying leg curl
3x10-15 leg extension
3x10-15 standing leg curl
Workout 2 upper:
Nautilus xpload chest press: 4x8-13
M torture shoulder press: 4x8-12
Cable crossovers 4x10-15
Straight bar cable pullover: 4x10-15
Newtech onhim standing lateral: : 4x-10-15
Dumbbell preacher curls
4x-10-15
Tricep v bar overhead ext:
4x-10-15
Workout 3: lower: single leg press: 3x-10-15
Leg press calf raise: 3x15-20
Smith machine good morning: 3x8-12
Adductors 4x8-12
Seated leg curls 4x-10-15
Prime leg ext: 2x8-11
Workout 4: upper
newtech inward row: 4x8-12
Wide grip pulldowns: 4x8-12
Straight bar pullover: 4x10-15
Seated chest fly : 3x15
Incline pec fly: 3x10
Standing lateral newtech: 4x10-15
Tricep crossover pushdowns: 3x10-15
Hammer dumbbell curls 3x10-15
Workout 5: arms
Rope Tricep pushdowns: 4x-10-15
Dumbbell skull crushers: 10-15
Dumbbell incline curls: 4x10
Cable hammer curl: 3x10-15
Smith upright row: 3x10-15
Workout 6: legs
4x10-15 standing calf raise
4x10-15 prime leg extension
4x-10-15 smith machine somersault squats
3x10-15 adductor machine
4x6-12
Prime lying leg curls
Day 7: rest
Keen for this log for the next 9 weeks.
2iu gh daily ironclad
Reta Friday
0.05ml ironclad
Slu 20mg daily ironclad
Test e Tuesday Thursday Sunday Saturday 0.2ml
(Bucked)
Primo e 200 Sunday Tuesday Thursday Saturday 0.25ml (bucked)
80mg telmisartan
10mg empag
5mg Bisopolol
75mcg t4
Supps to many to list
Log 1: 19/5/26
Push phase controlled:
Stats: age 27
Height 185cm
Weight: 111.5 up 200 grams average 7 days
Rhr: 59
Blood pressure: 118/58
Sugar: 4.8
Current macros and cals;
3800cals
265p
530c approx
80 fat
Week 2: review:
Goals:
Put 200grams on weekly, slow and steady and bring up arms and pec fullness and lat width.
Workout 1 legs
3x10-15 standing calf raise
3x10-20
Leg press calf raise
4x8-10 lying leg curl
3x10-15 leg extension
3x10-15 standing leg curl
Workout 2 upper:
Nautilus xpload chest press: 4x8-13
M torture shoulder press: 4x8-12
Cable crossovers 4x10-15
Straight bar cable pullover: 4x10-15
Newtech onhim standing lateral: : 4x-10-15
Dumbbell preacher curls
4x-10-15
Tricep v bar overhead ext:
4x-10-15
Workout 3: lower: single leg press: 3x-10-15
Leg press calf raise: 3x15-20
Smith machine good morning: 3x8-12
Adductors 4x8-12
Seated leg curls 4x-10-15
Prime leg ext: 2x8-11
Workout 4: upper
newtech inward row: 4x8-12
Wide grip pulldowns: 4x8-12
Straight bar pullover: 4x10-15
Seated chest fly : 3x15
Incline pec fly: 3x10
Standing lateral newtech: 4x10-15
Tricep crossover pushdowns: 3x10-15
Hammer dumbbell curls 3x10-15
Workout 5: arms
Rope Tricep pushdowns: 4x-10-15
Dumbbell skull crushers: 10-15
Dumbbell incline curls: 4x10
Cable hammer curl: 3x10-15
Smith upright row: 3x10-15
Workout 6: legs
4x10-15 standing calf raise
4x10-15 prime leg extension
4x-10-15 smith machine somersault squats
3x10-15 adductor machine
4x6-12
Prime lying leg curls
Day 7: rest
