Approved Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log
- Thread starter Noah Wixx
- Start date
he definitely used to like to push things and it got him an incredible physique
a 10-hour sleep would be really good after that workout
bro me and monstro both believe in high volume.
APPROVED LOG
Keep killin it Noah
April 22 2024
Friday was my push day and it went very good I was happy with my performance.
I picked up a cheaper charcoal grill yesterday since it's finally spring and getting nicer outside.
I figured I would sit out relax and for meal prep I'm grilling some salmon and boneless skinless chicken.
Dinner tonight for Monday will be a cowboy ribeye with green beans and sweet potatoe.
I've been fully back on my diet for 6 days now and I feel I've already seen some shape and some small progress in the delts and biceps.
Diet foods as follows: boneless skinless chicken, salmon, lean ground beef, lean ground turkey, almond butter, protein yogurt, walnuts, whole eggs, banana, blue berries, black berries, sweet potatoe, brown rice, spring mix for salad, green beans, broccoli, one protein shake a day in-between meals.
Enjoy the update everyone!
Wixx
Workout for last Friday:
Flat DB Bench
1x20@50lbs
1x20@55lbs
1x15@60lbs
1x10@65lbs
1x6@70lbs
Cable Flys ( 2 different variations)
3x15@25lbs
1x12@30lbs
1x10@35lbs
5x15@20lbs
Bodyweight Dips
5x15@225lbs
Chest DB Isolation Movements
3x15@25lbs
2x25@20lbs
Seated DB Shoulder Press
1x20@50lbs
1x15@45lbs
1x12@40lbs
1x25@35lbs
Front DB Delt Raises
3x15@25lbs
Side Delt Raises
3x15@25lbs
1x12@30lbs
Tricep Cable Push- Down
3x15@50lbs
Cable Rope Push-Down
3x15@25lbs
Weighted Crunches
1x100@75lbs
Friday was my push day and it went very good I was happy with my performance.
I picked up a cheaper charcoal grill yesterday since it's finally spring and getting nicer outside.
I figured I would sit out relax and for meal prep I'm grilling some salmon and boneless skinless chicken.
Dinner tonight for Monday will be a cowboy ribeye with green beans and sweet potatoe.
I've been fully back on my diet for 6 days now and I feel I've already seen some shape and some small progress in the delts and biceps.
Diet foods as follows: boneless skinless chicken, salmon, lean ground beef, lean ground turkey, almond butter, protein yogurt, walnuts, whole eggs, banana, blue berries, black berries, sweet potatoe, brown rice, spring mix for salad, green beans, broccoli, one protein shake a day in-between meals.
Enjoy the update everyone!
Wixx
Workout for last Friday:
Flat DB Bench
1x20@50lbs
1x20@55lbs
1x15@60lbs
1x10@65lbs
1x6@70lbs
Cable Flys ( 2 different variations)
3x15@25lbs
1x12@30lbs
1x10@35lbs
5x15@20lbs
Bodyweight Dips
5x15@225lbs
Chest DB Isolation Movements
3x15@25lbs
2x25@20lbs
Seated DB Shoulder Press
1x20@50lbs
1x15@45lbs
1x12@40lbs
1x25@35lbs
Front DB Delt Raises
3x15@25lbs
Side Delt Raises
3x15@25lbs
1x12@30lbs
Tricep Cable Push- Down
3x15@50lbs
Cable Rope Push-Down
3x15@25lbs
Weighted Crunches
1x100@75lbs
Wednesday April 24 2024 @ugfreak
Meals for today
4 large whole eggs, 1/4 cup walnuts, 1 medium size banana, 64g almond butter
52g Fat 40g Protein 14g Carbs 4g Fiber
196g salmon, 200g brown rice, 84g green beans
3gFat 61gProtein 60gCarbs 8gFiber
196g salmon, 200g brown rice, 84g green beans
3gFat 61gProtein 60gCarbs 8gFiber
X2 protein shaks 60g protein
222g Protein
150g Carbs
64g Fat
20g Fiber
Enjoy the update everyone!
Wixx
Workout One Back/Biceps/Cardio
Machine Row
1X25@150lbs
1x20@160lbs
1x15@170lbs
3x10@195lbs
1x30@120lbs
Cable Low Row
5x10@200lbs
1x5@220lbs
1x5@240lbs
3x5@260lbs
Rack Pull
5x10@315lbs
Bent Over Row
3x10@250lbs
1x8@260lbs
1x8@280lbs
1x5@285lbs
Rear Delt Machine
3x10@150lbs
1x25@120lbs
DB Curl
1x12@25lbs
1x15@30lbs
1x10@35lbs
DB Concentration Curl
1x15@30lbs
1x12@25lbs
1x20@20lbs
Machine Preacher Curl
1x12@135lbs
1x10@125lbs
1x15@105lbs
Barbell Reverse Wrist Curl
1x20@45lbs
1x15@40lbs
1x25@35lbs
Cardio
Incline 4.0
Speed 3.2
Duration 35 minutes
Miles 1.88
Calories burned 210
Meals for today
4 large whole eggs, 1/4 cup walnuts, 1 medium size banana, 64g almond butter
52g Fat 40g Protein 14g Carbs 4g Fiber
196g salmon, 200g brown rice, 84g green beans
3gFat 61gProtein 60gCarbs 8gFiber
196g salmon, 200g brown rice, 84g green beans
3gFat 61gProtein 60gCarbs 8gFiber
X2 protein shaks 60g protein
222g Protein
150g Carbs
64g Fat
20g Fiber
Enjoy the update everyone!
Wixx
Workout One Back/Biceps/Cardio
Machine Row
1X25@150lbs
1x20@160lbs
1x15@170lbs
3x10@195lbs
1x30@120lbs
Cable Low Row
5x10@200lbs
1x5@220lbs
1x5@240lbs
3x5@260lbs
Rack Pull
5x10@315lbs
Bent Over Row
3x10@250lbs
1x8@260lbs
1x8@280lbs
1x5@285lbs
Rear Delt Machine
3x10@150lbs
1x25@120lbs
DB Curl
1x12@25lbs
1x15@30lbs
1x10@35lbs
DB Concentration Curl
1x15@30lbs
1x12@25lbs
1x20@20lbs
Machine Preacher Curl
1x12@135lbs
1x10@125lbs
1x15@105lbs
Barbell Reverse Wrist Curl
1x20@45lbs
1x15@40lbs
1x25@35lbs
Cardio
Incline 4.0
Speed 3.2
Duration 35 minutes
Miles 1.88
Calories burned 210
Thursday April 25 2024
@ugfreak
Currently down 3lbs week 1 of the diet already, was 225lbs, now coming in at 222lbs, I still have a long way to go on my journey, the thing that shocked me the most is, I actually can start to see my top upper abs coming in, never in my life could I ever see abs at 222lbs, I had to be 190lbs to see those before, when I was nautral anyway. It's not much but I will take it because we are moving in the right direction.
Today was my push day and it went great got alot done and the pump was good as well. Vascularity is coming through on the shoulders again which is a nice thing seeing that.
Also my chapter with Tbol has come to its close after running it for 5 weeks it helped me accomplish alot while I got back into pinning again on cycle.
From here on out this will be just test and primo for my cycle.
Test will remain at 300 full cycle, primo is at 300 for now and eventually will move into the 400 range and stick at that for remainder of my cycle when I'm ready for it.
Overall so far cycle is going well this weeks injections went into left and right ventro glutes easy as can be super smooth, surprisingly primo at 200mg/ml has had the smallest amount of pip no problems with it at all.
Been running the barrel under hot water fkr a few minutes and mixing the test and primo and it's worked great.
Para pharma has me rocking and rolling now that we got this thing figured out it's been a ton of fun!
Enjoy the update everyone!
Wixx
Chest/Delts/Triceps
DB Flat Bench
1x25@60lbs
1x20@65lbs
1x12@70lbs
1x10@75lbs
Pec Deck Machine
1x20@230lbs
1x15@220lbs
3x12@195lbs
Cable Flys ( 2 different variations)
1x15@35lbs
1x12@30lbs
1x10@25lbs
1x20@20lbs
5x15@20lbs
DB Chest Isolation Movements
1x20@30lbs
1x15@25lbs
1x25@20lbs
3x15@25lbs
Close Grip Bench
2X10@165lbs
1x15@150lbs
1x15@145lbs
1x15@35lbs
1x20@125lbs
Cable Rope Push-Down
1x15@50lbs
1x12@45lbs
1x15@35lbs
1x20@30lbs
Cable Push-Down
1x15@70lbs
1x12@80lbs
1x10@90lbs
Tricep Extension Machine
3x10@235lbs
1x20@195lbs
DB Side Delt Raises
2X12@30lbs
1x10@25lbs
1x20@20lbs
DB Front Delt Raises
2x12@30lbs
1x10@25lbs
1x20@20lbs
cardio
Duration 20 minutes
Miles walked 1.03
Calories burned 145
Speed 3.2
Incline 6.5
@ugfreak
Currently down 3lbs week 1 of the diet already, was 225lbs, now coming in at 222lbs, I still have a long way to go on my journey, the thing that shocked me the most is, I actually can start to see my top upper abs coming in, never in my life could I ever see abs at 222lbs, I had to be 190lbs to see those before, when I was nautral anyway. It's not much but I will take it because we are moving in the right direction.
Today was my push day and it went great got alot done and the pump was good as well. Vascularity is coming through on the shoulders again which is a nice thing seeing that.
Also my chapter with Tbol has come to its close after running it for 5 weeks it helped me accomplish alot while I got back into pinning again on cycle.
From here on out this will be just test and primo for my cycle.
Test will remain at 300 full cycle, primo is at 300 for now and eventually will move into the 400 range and stick at that for remainder of my cycle when I'm ready for it.
Overall so far cycle is going well this weeks injections went into left and right ventro glutes easy as can be super smooth, surprisingly primo at 200mg/ml has had the smallest amount of pip no problems with it at all.
Been running the barrel under hot water fkr a few minutes and mixing the test and primo and it's worked great.
Para pharma has me rocking and rolling now that we got this thing figured out it's been a ton of fun!
Enjoy the update everyone!
Wixx
Chest/Delts/Triceps
DB Flat Bench
1x25@60lbs
1x20@65lbs
1x12@70lbs
1x10@75lbs
Pec Deck Machine
1x20@230lbs
1x15@220lbs
3x12@195lbs
Cable Flys ( 2 different variations)
1x15@35lbs
1x12@30lbs
1x10@25lbs
1x20@20lbs
5x15@20lbs
DB Chest Isolation Movements
1x20@30lbs
1x15@25lbs
1x25@20lbs
3x15@25lbs
Close Grip Bench
2X10@165lbs
1x15@150lbs
1x15@145lbs
1x15@35lbs
1x20@125lbs
Cable Rope Push-Down
1x15@50lbs
1x12@45lbs
1x15@35lbs
1x20@30lbs
Cable Push-Down
1x15@70lbs
1x12@80lbs
1x10@90lbs
Tricep Extension Machine
3x10@235lbs
1x20@195lbs
DB Side Delt Raises
2X12@30lbs
1x10@25lbs
1x20@20lbs
DB Front Delt Raises
2x12@30lbs
1x10@25lbs
1x20@20lbs
cardio
Duration 20 minutes
Miles walked 1.03
Calories burned 145
Speed 3.2
Incline 6.5
Wednesday May 1 2024
@ugfreak
After doing some revamping and talking with someone very knowledgeable I quickly realized I was under eating and cutting calories way more than I needed to be cutting out.
The new target is as close as I can get to 2700 calories a day that being my BMR, factor in burning roughly 400-500 during weight training and another 100-200 during cardio that would put me right in the sweet spot at or around 2000-2100 calories a day.
Altered some of the volume downwards so I can still train hard and with a challenge each workout, yet not burn myself completely out In the process.
Definitely enjoyed trying it this way, it was difficult, yet fun and I wasn't completely spent half way through my workout, I'm had plenty endurance, strength and stamina for pushing hard all the way throughout the entirety of the workout.
Diet wasn't perfect but I wasn't aiming for perfect, I was aiming for getting in all that food, I forgot how hard it is to eat that many calories in a day, diet will be tweaked and refined as I go, it's a start.
Enjoy the update everyone!
Wixx
Total Calories 2,685
Total Fat 113.06g
Total Carbs 162.66g
Total Fiber 36.3g
Total Sugar 69.98g
Total Protein 252.44g
Cooked Shrimp 400 Calories, 2g Fat 0g Carbs, 0g Fiber, 92g Protein
80/20 Grilled Beef Patties 610 Calories, 40g Fat, 0g Carbs, 0g Fiber, 57.94g Protein
Almond Butter 380 Calories, 34g Fat, 14g Carbs, 3g Fiber, 12g Protein, Sugar 4g
Banana 125 Calories, 0.47g Fat, 32.2g Carbs, 3.7g Fiber, 17.24g Sugar, 1.54g Protein
Blueberries 80 Calories, 0.49g Fat, 21.45g Carbs, 3.6g Fiber, 14.74g Sugar, 1.1g Protein
Quest Protein Chips 300 Calories, 3g Fat, 10g Carbs, 2g Fiber, 2g Sugar, 30g Protein
Quest Chocolate Protein Cookies 240 Calories, 30g Fat, 42g Carbs, 22g Fiber, 2g Sugar, 30g Protein
Beef Jerky 140 Calories, 3g Fat, 8g Carbs, 0g Fiber, 8g Sugar, 20g Protein
Brown Sugar Cinnamon Cashews 340 Calories, 26g Fat, 20g Carbs, 2g Fiber, 10g Sugar, 8g Protein
Ketchup 60 Calories, 0g Fat, 15g Carbs, 12g Sugar, 0g Protein
2 Powerade zero Sugar sport drinks
1 16oz can bang energy drink zero calories 300mg caffeine
16oz diet Mt Dew 10 calories, 1carb 1sugar, 90mg caffeine.
5 20oz bottles of water.
Back, Biceps, Forearms, Abs (Duration 100- 110 Minutes) Workout One
Wide Grip Deadlifts
1x15@255lbs
1x12@305lbs
1x10@335lbs
Wide Gripe Rack Pulls
1x10@255lbs
1x8@315lbs
1x6@430lbs
Cable Low Row
3x10@240lbs
Front Lat Pulldown
1x8@220lbs
1x10@200lbs
1x12@180lbs
Dumbbell Row
3x10@55lbs
Concentration Curls
1x12@40lbs
1x6@45lbs
1x15@30lbs
Dumbbell Curls
1x12@40lbs
1x10@35lbs
1x15@25lbs
45° Incline Dumbbell Curls
1x12@30lbs
1x10@25lbs
1x15@20lbs
Barbell Wrist Curls
2x12@50lbs
Reverse Barbell Wrist Curls
2x12@50lbs
Weighted Crunches
1x25@75lbs
Hanging Leg Raises
1x25
Hanging Knee-Ups
1x25
Weighted Ab Twists
1x25@135lbs
Cardio
Duration 20 Minutes
Miles walked 1.03
Incline 8.0
Speed 3.0
Calories burned 160
@ugfreak
After doing some revamping and talking with someone very knowledgeable I quickly realized I was under eating and cutting calories way more than I needed to be cutting out.
The new target is as close as I can get to 2700 calories a day that being my BMR, factor in burning roughly 400-500 during weight training and another 100-200 during cardio that would put me right in the sweet spot at or around 2000-2100 calories a day.
Altered some of the volume downwards so I can still train hard and with a challenge each workout, yet not burn myself completely out In the process.
Definitely enjoyed trying it this way, it was difficult, yet fun and I wasn't completely spent half way through my workout, I'm had plenty endurance, strength and stamina for pushing hard all the way throughout the entirety of the workout.
Diet wasn't perfect but I wasn't aiming for perfect, I was aiming for getting in all that food, I forgot how hard it is to eat that many calories in a day, diet will be tweaked and refined as I go, it's a start.
Enjoy the update everyone!
Wixx
Total Calories 2,685
Total Fat 113.06g
Total Carbs 162.66g
Total Fiber 36.3g
Total Sugar 69.98g
Total Protein 252.44g
Cooked Shrimp 400 Calories, 2g Fat 0g Carbs, 0g Fiber, 92g Protein
80/20 Grilled Beef Patties 610 Calories, 40g Fat, 0g Carbs, 0g Fiber, 57.94g Protein
Almond Butter 380 Calories, 34g Fat, 14g Carbs, 3g Fiber, 12g Protein, Sugar 4g
Banana 125 Calories, 0.47g Fat, 32.2g Carbs, 3.7g Fiber, 17.24g Sugar, 1.54g Protein
Blueberries 80 Calories, 0.49g Fat, 21.45g Carbs, 3.6g Fiber, 14.74g Sugar, 1.1g Protein
Quest Protein Chips 300 Calories, 3g Fat, 10g Carbs, 2g Fiber, 2g Sugar, 30g Protein
Quest Chocolate Protein Cookies 240 Calories, 30g Fat, 42g Carbs, 22g Fiber, 2g Sugar, 30g Protein
Beef Jerky 140 Calories, 3g Fat, 8g Carbs, 0g Fiber, 8g Sugar, 20g Protein
Brown Sugar Cinnamon Cashews 340 Calories, 26g Fat, 20g Carbs, 2g Fiber, 10g Sugar, 8g Protein
Ketchup 60 Calories, 0g Fat, 15g Carbs, 12g Sugar, 0g Protein
2 Powerade zero Sugar sport drinks
1 16oz can bang energy drink zero calories 300mg caffeine
16oz diet Mt Dew 10 calories, 1carb 1sugar, 90mg caffeine.
5 20oz bottles of water.
Back, Biceps, Forearms, Abs (Duration 100- 110 Minutes) Workout One
Wide Grip Deadlifts
1x15@255lbs
1x12@305lbs
1x10@335lbs
Wide Gripe Rack Pulls
1x10@255lbs
1x8@315lbs
1x6@430lbs
Cable Low Row
3x10@240lbs
Front Lat Pulldown
1x8@220lbs
1x10@200lbs
1x12@180lbs
Dumbbell Row
3x10@55lbs
Concentration Curls
1x12@40lbs
1x6@45lbs
1x15@30lbs
Dumbbell Curls
1x12@40lbs
1x10@35lbs
1x15@25lbs
45° Incline Dumbbell Curls
1x12@30lbs
1x10@25lbs
1x15@20lbs
Barbell Wrist Curls
2x12@50lbs
Reverse Barbell Wrist Curls
2x12@50lbs
Weighted Crunches
1x25@75lbs
Hanging Leg Raises
1x25
Hanging Knee-Ups
1x25
Weighted Ab Twists
1x25@135lbs
Cardio
Duration 20 Minutes
Miles walked 1.03
Incline 8.0
Speed 3.0
Calories burned 160
you went High calories for sure
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