very inspirational right here
those legs got killed
those legs got killed
Approved Log 10 WEEK BRIDGE LOG Beligas/Pharmaqo Test/Npp/Mast/Bpc157
- Thread starter Noah Wixx
- Start date
Got to build them somehow.
I loved the cut down version i was very pleased with this.
Thank you brother always happy having your support and kind words on my logs.
Yeah they definitely got killed that is why my cardio work even though 60 minutes i stayed under 3.3 for speed because i dont think i could have made it lol.
It is definitely crazy what a gym change can do to inspire you and put you on a better path for progression, I appreciate that brother because ive worked very hard to show not only my dedication also ny willingness to go the distance to get onto the stage one day.
this is the type of leg day that most people can only dream about.
you did great! much respect!
you did great! much respect!
@Noah Wixx great update brother man! Keep killing it.Sunday March 23 2025
@domestic-supply.com
Sunday was leg day, with me taking more of the volume approach last week, i wanted to cut down alot of movements and foucs on going a little heavier this time around for some movements.
Leg day went fantastic strongest ive felt on legs in a long time, i improved on all my lifts, most notably leg press and hack squat.
Leg press i hit 900lbs for 10 & hack squat i hit 300lbs for 10, very happy with that.
I dont test myself alot, just every once and a while i get the urge with finding out what i am capable of doing in the gym, i kept it simple. I also added in 60 minutes of slow walking cardio at the end.
Coach has approved 60 minutes of cardio so that is always the goal im after for cardio, this week i will be going back into volume and not pushing super hard.
12/10 are the reps with two working sets, all numbers are in lbs, core is done at bodyweight.
Legs/Core/Cardio
Hack Squat12/10 (270,300)
Leg Press 12/10 (630,900 )
Leg Extensions 12/10 (225,240)
Leg Curls 12/10/ ( 160,162 )
Seated Calf Press 12/10 (90,95)
Standing Calf Raises 12/10 (180,190)
Hanging Leg Raise (30-Reps)
Hanging Knee-Ups ( 30-Reps)
Reverse Hyper 12/10 (50,55)
Cardio
Treadmill
Duration 60 minutes
Speed 2.5
Incline 2.5
Miles 2.46
Calories Burned 266
Awesome to see you improving on all your leg lifts. Something about getting stronger on legs hits differently!
@Noah Wixx Excellent leg workout! Hitting those PRs on leg press and hack squat is impressive. It's smart to vary your training between volume and heavier weight, and incorporating cardio consistently will contribute to your overall progress. Keep up the great work!Sunday March 23 2025
@domestic-supply.com
Sunday was leg day, with me taking more of the volume approach last week, i wanted to cut down alot of movements and foucs on going a little heavier this time around for some movements.
Leg day went fantastic strongest ive felt on legs in a long time, i improved on all my lifts, most notably leg press and hack squat.
Leg press i hit 900lbs for 10 & hack squat i hit 300lbs for 10, very happy with that.
I dont test myself alot, just every once and a while i get the urge with finding out what i am capable of doing in the gym, i kept it simple. I also added in 60 minutes of slow walking cardio at the end.
Coach has approved 60 minutes of cardio so that is always the goal im after for cardio, this week i will be going back into volume and not pushing super hard.
12/10 are the reps with two working sets, all numbers are in lbs, core is done at bodyweight.
Legs/Core/Cardio
Hack Squat12/10 (270,300)
Leg Press 12/10 (630,900 )
Leg Extensions 12/10 (225,240)
Leg Curls 12/10/ ( 160,162 )
Seated Calf Press 12/10 (90,95)
Standing Calf Raises 12/10 (180,190)
Hanging Leg Raise (30-Reps)
Hanging Knee-Ups ( 30-Reps)
Reverse Hyper 12/10 (50,55)
Cardio
Treadmill
Duration 60 minutes
Speed 2.5
Incline 2.5
Miles 2.46
Calories Burned 266
Friday March 28 2025
@domestic-supply.com
The addition of high carbs has moved my weight up a little bit since starting it.
Current weight 229.4lbs up from 227.3lbs.
Current protocol 250 test cyp a week, 20mg proviron a day.
Updates from my coach
Additional day of cardio going from three days a week into four days at 60 minutes a session
Additional core day going from two days a week of core into three days a week of core work.
Push pull legs will remian the same with my current two working sets of 12/10 reps, until coach specifically states otherwise.
The cut is close on the horizon at this point just finalizing somethings with the coach and waiting for the greenlight.
Had an excellent pull & cardio day tonight after work , all weights went up tonight.
12/10 are the reps preformed, with two working sets, all numbers in lbs.
Back/Bicep/Forearm/Cardio
Lat Pulldowns 12/10 (205,222 )
Smith Barbelll Rows 12/10 ( 245,265 )
Barbell Arnold Row 12/10 ( 225,270 )
Reverse Pec Dec 12/10 ( 180,206 )
Smith Shurgs 12/10 ( 245,250 )
Cable Curls 12/10 ( 130,140 )
Single Arm Cable Curls 12/10 ( 60,62 )
DB Alternating Curl 12/10( 40,45)
DB Side Curl 1x15@25lbs ( force more blood flo into the muscle)
Cable Wirst Flexion 12/10 ( 50,55 )
Cable Wrist Curls 12/10 ( 70,80 )
Reverse Grip Curls 12/10/ ( 70/80 )
Cardio
Treadmill
Duration 60 minutes
Miles 2.89
Incline 2.5
Speed 3.0
Calories Burned 300
@domestic-supply.com
The addition of high carbs has moved my weight up a little bit since starting it.
Current weight 229.4lbs up from 227.3lbs.
Current protocol 250 test cyp a week, 20mg proviron a day.
Updates from my coach
Additional day of cardio going from three days a week into four days at 60 minutes a session
Additional core day going from two days a week of core into three days a week of core work.
Push pull legs will remian the same with my current two working sets of 12/10 reps, until coach specifically states otherwise.
The cut is close on the horizon at this point just finalizing somethings with the coach and waiting for the greenlight.
Had an excellent pull & cardio day tonight after work , all weights went up tonight.
12/10 are the reps preformed, with two working sets, all numbers in lbs.
Back/Bicep/Forearm/Cardio
Lat Pulldowns 12/10 (205,222 )
Smith Barbelll Rows 12/10 ( 245,265 )
Barbell Arnold Row 12/10 ( 225,270 )
Reverse Pec Dec 12/10 ( 180,206 )
Smith Shurgs 12/10 ( 245,250 )
Cable Curls 12/10 ( 130,140 )
Single Arm Cable Curls 12/10 ( 60,62 )
DB Alternating Curl 12/10( 40,45)
DB Side Curl 1x15@25lbs ( force more blood flo into the muscle)
Cable Wirst Flexion 12/10 ( 50,55 )
Cable Wrist Curls 12/10 ( 70,80 )
Reverse Grip Curls 12/10/ ( 70/80 )
Cardio
Treadmill
Duration 60 minutes
Miles 2.89
Incline 2.5
Speed 3.0
Calories Burned 300
