nice job you juggle both work and your training
Approved Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log
- Thread starter Noah Wixx
- Start date
That para pharma gear is on point
Sunday January 21 2024
Hello everyone hope you all are doing well
everything seems like it is finally falling in place with progression.
I jumped on the scale again tonight just for fun and I weigh in at 215.8lbs I am officially down a little over 6lbs so far.
Training is ramping up and overall while I am tired as I'm constantly pushing I am finding ways at forcing adaptation in the gym.
Diet so far today 4 boiled eggs, 250g of lean ground turkey with 100g of green beans and one t-bone steak as well as one protein shake. I will also have one apple and one orange for a snack.
Training went excellent tonight a day overall very successful. Utilized a 6lb and 10lb medicine ball for Bodyweight Dips tonight just so I can add some better resistance just squeezed and held it between the knees during my sets of Dips. I need 2 buy an attachment so I can put weights on while doing dips)
Enjoy the update eveeyone!
Wixx
Chest/Cardio
Cable Flys
1x20@20lbs
1x20@25lbs
1x15@30lbs
1x15@35lbs
1x12@40lbs
Incline DB Press
1x25@55lbs
1x20@50lbs
1x15@45lbs
1x15@40lbs
1x12@35lbs
1x20@30lbs
Pec Deck
1x20@160lbs
1x20@155lbs
1x15@145lbs
1x15@135lbs
1x30@105lbs
Dips ( Bodyweight 215lbs + medicine ball 6lb & 10lb weights)
6X12
1x20
Isolation Movement with DB
5x15@20lbs
Cardio
Incline 11.5
Speed 3.3
Duration 60 minutes
Miles walked 3.18
Calories burned 600
Hello everyone hope you all are doing well
everything seems like it is finally falling in place with progression.I jumped on the scale again tonight just for fun and I weigh in at 215.8lbs I am officially down a little over 6lbs so far.
Training is ramping up and overall while I am tired as I'm constantly pushing I am finding ways at forcing adaptation in the gym.
Diet so far today 4 boiled eggs, 250g of lean ground turkey with 100g of green beans and one t-bone steak as well as one protein shake. I will also have one apple and one orange for a snack.
Training went excellent tonight a day overall very successful. Utilized a 6lb and 10lb medicine ball for Bodyweight Dips tonight just so I can add some better resistance just squeezed and held it between the knees during my sets of Dips. I need 2 buy an attachment so I can put weights on while doing dips)
Enjoy the update eveeyone!
Wixx
Chest/Cardio
Cable Flys
1x20@20lbs
1x20@25lbs
1x15@30lbs
1x15@35lbs
1x12@40lbs
Incline DB Press
1x25@55lbs
1x20@50lbs
1x15@45lbs
1x15@40lbs
1x12@35lbs
1x20@30lbs
Pec Deck
1x20@160lbs
1x20@155lbs
1x15@145lbs
1x15@135lbs
1x30@105lbs
Dips ( Bodyweight 215lbs + medicine ball 6lb & 10lb weights)
6X12
1x20
Isolation Movement with DB
5x15@20lbs
Cardio
Incline 11.5
Speed 3.3
Duration 60 minutes
Miles walked 3.18
Calories burned 600
This is Frank Zane , for those of you who have never seen him before, i am posting this picture so you can visualize my goal physique and what i am working hard at achieving and why i am so relentless other than my goal of being on stage in the future.
I am taken it way back old-school for this entire plan, which may come as a shock for some. I typically work out 5 days a week and perform cardio 5 days a week.
The way it breaks down is 3 days on 2 days off i have it all broken down below. I will still do cardio 5 days a week, weights will be more organized and structured with an entire plan put in place with rest, recovery, diet and training for maximum benefits in all areas.
Well as some of you know and some of you might not know, Frank Zane is my all time idol in the world of bodybuilding, aka " The Chemist"
Here is a list of all his major accomplishments which is beyond impressive he reached this kind of level and success.
Frank Zane has won all of bodybuilding's major titles including Mr. Olympia (3 Times), Mr. Universe (3 Times), Mr. World and Mr America.
My overall goal is trying to get as close as I can with my physique trying my hand at getting as close as possible with how zane looked. This will be damn near impossible, many factors my frame, my genetics etc, God willing I am gonna give it my best shot at trying to achieve the zane look with the atheistic aspect.
I believe setting a goal that is extremely difficult will keep me working at my very best, at the end of the day if I fail with trying to achieve his look, I will atleast have built a damn looking impressive physique with the abilities I possess mentally and physically speaking.
The road is long the battle is an uphill one, yet a winnable and achievable one with my dedication and work ethic.
I dont need to be a 1:1 carbon copy of zane , i just need to be the best version of me and build what i can and become the very best man i can be on a daily basis.
the blue print and architecture is frank zane, what we end up with we will just have to wait and see down the road.
Enjoy the update everyone!
Wixx
FRANK ZANE’S 5, 5, 5, 6 TRAINING PROGRAM
(Cycle one 3 weeks)
(Cycle two 3 weeks)
(Cycle three 3 weeks)
(Cycle four 3 weeks)
Program length 12 weeks)
1 = back, biceps, forearms
2 = legs
3 = chest, shoulders, triceps
R = rest day
Here’s how the 5, 5, 5, 6 program repeats itself:
CYCLE ONE – Train 3 days out of 5 )
Mon – 1
Tues – R
Wed – 2
Thurs – 3
Fri – R
————–
CYCLE TWO – Train 3 days out of 5
Sat – 1
Sun – R
Mon – 2
Tues – 3
Wed – R
—————-
CYCLE THREE – Train 3 days out of 5
Thurs – 1
Fri – R
Sat – 2
Sun – 3
Mon – R
—————-
CYCLE FOUR – Train 3 days out of 6
Tues – 1
Wed – R
Thurs – 2
Fri – R
Sat – 3
Sun – R
REPEAT AGAIN STARTING AT CYCLE ONE ABOVE
Back, Biceps, Forearms, Abs (Duration 100 – 110 Minutes)
Workout One
Wide Grip Deadlifts(Floor) 3x15,12,10
Wide Gripe Rack Pulls 4x10,10,8,6
T-Bar Row 3x10-12
Front Lat Pulldown 4x10-12
Dumbbell Row 5x10
One Arm DB Concentration Curls 3x8-10
Alternating Dumbbell Curls 3x8-10
45° Incline Dumbbell Curls 3x12,10,8
Barbell Reverse Wrist Curls 2x12
Barbell Wrist Curls 2x20
Crunches 1x50
Leg Raises 1x50
Hanging Knee-Ups 1x50
Seated Twists 1x50
Thighs, Calves, Abs (Duration 70 – 80 Minutes)
Workout Three
Leg Extensions (Warm Up Sets)2x10-12
Back Squat(Slowly Lowering)5x12,11,10,9,8
Leg Press 3x15,12,10
Lying Leg Curl 3x12,10,10
Leg Extension 3x12,10,8
Standing Calf Raises 3x15-20
Donkey Calf Raises 4x20-25
Seated Calf Raises (Drop sets 5x5)
Chest, Shoulders, Triceps, Abs (Duration 70 – 80 Minutes)
Workout Three
Barbell Bench Press 6x12,10,8,6,4,2
70° Incline Dumbbell Press (Drop Angle Down Each Set 4x10,8,6,4
10° Decline Dumbbell Flys 3x12,10,8
Cross Bench Dumbbell Pullover 3x12,10,8
Close Grip Bench Press 3x12,10,8
One-Arm Overhead Extensions 3x12,10,8
V-Grip Pressdown 3x12,10,8
BentOvr Dumbbell Lateral Raise 3x15,12,10
Side Cable Raises 3x12,10,8
Leg Raises 4x25
Ab Crunches 4x25
Seated Twists 4x100
Hanging Leg Raises 4x25
Cardio
I will keep it simple.
Treadmill
Duration (45-60 minutes)
Brisk walking (3.0-3.5 speed)
Incline between (6.5-12.0)
Goal for miles ( 2.50-3.30 a session)
Target calories burned (400-600 a session)
Cardio with workout one & three none on workout two, cardio will also be done on three of my rest days, bringing the total number of days into five days a week of cardio training.
Example of meals I will utilize, as well as doing moderate carbs on training days and low carb on non training days. I will incorporate a variety of different meals and options along the way as well.
Meal 1
3x Egg White Omelet, Cheese, Spinach
Sweet Potato Mash
8 oz Ground Beef
Meal 2
8 oz Baked Lemon and Herb Chicken
Mixed Vegetables
Cottage Cheese
Meal 3
4x Scrambled Eggs (Tomato, Red Onion, Red Pepper, Light Cheese)
Steamed Broccoli and Baked Yams
Meal 4
8 oz Steak
Mushrooms, Broccoli
Sweet Potato Mash
Green Salad (Baby Spinach, Avocado, Red Onion, Green Peas, Tomato)
I am taken it way back old-school for this entire plan, which may come as a shock for some. I typically work out 5 days a week and perform cardio 5 days a week.
The way it breaks down is 3 days on 2 days off i have it all broken down below. I will still do cardio 5 days a week, weights will be more organized and structured with an entire plan put in place with rest, recovery, diet and training for maximum benefits in all areas.
Well as some of you know and some of you might not know, Frank Zane is my all time idol in the world of bodybuilding, aka " The Chemist"
Here is a list of all his major accomplishments which is beyond impressive he reached this kind of level and success.
Frank Zane has won all of bodybuilding's major titles including Mr. Olympia (3 Times), Mr. Universe (3 Times), Mr. World and Mr America.
My overall goal is trying to get as close as I can with my physique trying my hand at getting as close as possible with how zane looked. This will be damn near impossible, many factors my frame, my genetics etc, God willing I am gonna give it my best shot at trying to achieve the zane look with the atheistic aspect.
I believe setting a goal that is extremely difficult will keep me working at my very best, at the end of the day if I fail with trying to achieve his look, I will atleast have built a damn looking impressive physique with the abilities I possess mentally and physically speaking.
The road is long the battle is an uphill one, yet a winnable and achievable one with my dedication and work ethic.
I dont need to be a 1:1 carbon copy of zane , i just need to be the best version of me and build what i can and become the very best man i can be on a daily basis.
the blue print and architecture is frank zane, what we end up with we will just have to wait and see down the road.
Enjoy the update everyone!
Wixx
FRANK ZANE’S 5, 5, 5, 6 TRAINING PROGRAM
(Cycle one 3 weeks)
(Cycle two 3 weeks)
(Cycle three 3 weeks)
(Cycle four 3 weeks)
Program length 12 weeks)
1 = back, biceps, forearms
2 = legs
3 = chest, shoulders, triceps
R = rest day
Here’s how the 5, 5, 5, 6 program repeats itself:
CYCLE ONE – Train 3 days out of 5 )
Mon – 1
Tues – R
Wed – 2
Thurs – 3
Fri – R
————–
CYCLE TWO – Train 3 days out of 5
Sat – 1
Sun – R
Mon – 2
Tues – 3
Wed – R
—————-
CYCLE THREE – Train 3 days out of 5
Thurs – 1
Fri – R
Sat – 2
Sun – 3
Mon – R
—————-
CYCLE FOUR – Train 3 days out of 6
Tues – 1
Wed – R
Thurs – 2
Fri – R
Sat – 3
Sun – R
REPEAT AGAIN STARTING AT CYCLE ONE ABOVE
Back, Biceps, Forearms, Abs (Duration 100 – 110 Minutes)
Workout One
Wide Grip Deadlifts(Floor) 3x15,12,10
Wide Gripe Rack Pulls 4x10,10,8,6
T-Bar Row 3x10-12
Front Lat Pulldown 4x10-12
Dumbbell Row 5x10
One Arm DB Concentration Curls 3x8-10
Alternating Dumbbell Curls 3x8-10
45° Incline Dumbbell Curls 3x12,10,8
Barbell Reverse Wrist Curls 2x12
Barbell Wrist Curls 2x20
Crunches 1x50
Leg Raises 1x50
Hanging Knee-Ups 1x50
Seated Twists 1x50
Thighs, Calves, Abs (Duration 70 – 80 Minutes)
Workout Three
Leg Extensions (Warm Up Sets)2x10-12
Back Squat(Slowly Lowering)5x12,11,10,9,8
Leg Press 3x15,12,10
Lying Leg Curl 3x12,10,10
Leg Extension 3x12,10,8
Standing Calf Raises 3x15-20
Donkey Calf Raises 4x20-25
Seated Calf Raises (Drop sets 5x5)
Chest, Shoulders, Triceps, Abs (Duration 70 – 80 Minutes)
Workout Three
Barbell Bench Press 6x12,10,8,6,4,2
70° Incline Dumbbell Press (Drop Angle Down Each Set 4x10,8,6,4
10° Decline Dumbbell Flys 3x12,10,8
Cross Bench Dumbbell Pullover 3x12,10,8
Close Grip Bench Press 3x12,10,8
One-Arm Overhead Extensions 3x12,10,8
V-Grip Pressdown 3x12,10,8
BentOvr Dumbbell Lateral Raise 3x15,12,10
Side Cable Raises 3x12,10,8
Leg Raises 4x25
Ab Crunches 4x25
Seated Twists 4x100
Hanging Leg Raises 4x25
Cardio
I will keep it simple.
Treadmill
Duration (45-60 minutes)
Brisk walking (3.0-3.5 speed)
Incline between (6.5-12.0)
Goal for miles ( 2.50-3.30 a session)
Target calories burned (400-600 a session)
Cardio with workout one & three none on workout two, cardio will also be done on three of my rest days, bringing the total number of days into five days a week of cardio training.
Example of meals I will utilize, as well as doing moderate carbs on training days and low carb on non training days. I will incorporate a variety of different meals and options along the way as well.
Meal 1
3x Egg White Omelet, Cheese, Spinach
Sweet Potato Mash
8 oz Ground Beef
Meal 2
8 oz Baked Lemon and Herb Chicken
Mixed Vegetables
Cottage Cheese
Meal 3
4x Scrambled Eggs (Tomato, Red Onion, Red Pepper, Light Cheese)
Steamed Broccoli and Baked Yams
Meal 4
8 oz Steak
Mushrooms, Broccoli
Sweet Potato Mash
Green Salad (Baby Spinach, Avocado, Red Onion, Green Peas, Tomato)
I know I'm addicted with volume whixh can be good at times and terrible at times.
Gonna do some prepping tonight everyone trying for meals for the next couple days.
Wild Ahi Tuna Steaks
Beef Top Round Steak Thin
Eye Of Round Thin
Boneless Skinless Chicken
93/7 Lean Ground Turkey
Seasoned Mix Butternut Squash, Broccoli & Carrots, Olive Oil Herb mix
Stir Fry Blend Broccoli, Carrots, Snap Peas & Yellow Bell Peppers
Cauliflower
Will calculate it all up and see how we fair out as I'm aiming between 2000-2350 calories a day roughly
Wild Ahi Tuna Steaks
Beef Top Round Steak Thin
Eye Of Round Thin
Boneless Skinless Chicken
93/7 Lean Ground Turkey
Seasoned Mix Butternut Squash, Broccoli & Carrots, Olive Oil Herb mix
Stir Fry Blend Broccoli, Carrots, Snap Peas & Yellow Bell Peppers
Cauliflower
Will calculate it all up and see how we fair out as I'm aiming between 2000-2350 calories a day roughly
any pics of this?
I tried and he said file was 2 big some of the sites I can upload em others i can't, let me see if I can edit the photo so it fits.
I tried 4 times editing it and making it smaller and more condensed, sadly it won't let me upload the picture.
Last edited:
Meals prepped for wednesday the 24th two hours in the books and I got 5 meals and one protein shake locked and loaded for the entire day.
Tomorrow I will be doing a test run of Frank Zanes Golden era workout see how it goes, this entire week I will be doing the program so I can see if it is the correct fit for me and for the current cycle.
Rest and recovery are big on my list and finding a way for growth as well so I can try and combine and maximize all 3 of those factors for total success during this entire run.
The longest part is not cooking its breaking everything down and calculating the caloric breakdown of each meal, part of the process and if u want it bad enough you get it done.
its after midnight here and I found a way because I'm a day one kind of person not a one day kind of person, mindset is the key that starts the car that gets you on the road of success along that road you will past bodies of people who just couldn't cut it and didn't have what it takes, the mental aspect will eat you alive inside way before the physical aspect will, train the mind and the body will follow become your own champion
Wixx
Here is a break down of everything totaled up and the individual meal breakdown for all my meals for wednesday.
Total meals Five
Total Calories 2,263
Total Protein 336g
Total Carbs 90g
Total Fat 54.72g
Total Fiber 27g
Total Sugar 17g
Meal One
Tuna Steak & cauliflower
Calories 280
Protein 62g
Carbs 8g
Fat 1g
Fiber 4g
Sugar 4g
Meal Two
Beef Sirloin Steak & Greenbeans
Calories 345
Protein 45g
Carbs 9g
Fat 14g
Fiber 3g
Sugar 3g
Meal Three
Round Steak Thin Cut & Mixed Veggies
Calories 488
Protein 52g
Carbs 23g
Fat 14g
Fiber 6g
Sugar 8g
Meal Four
93/7 Lean Ground Turkey & Mixed Veggies
Calories 410
Protein 46g
Carbs 20g
Fat 16g
Fiber 4g
Sugar 0
Meal Five
Chicken Breast & Mixed Veggies
Calories 420
Protein 71g
Carbs 20g
Fat 3.72g
Fiber 4g
Sugar 0
Protein Shake
Calories 320
Protein 60g
Carbs 10g
Fat 6g
Fiber 6g
Sugar 2g
Tomorrow I will be doing a test run of Frank Zanes Golden era workout see how it goes, this entire week I will be doing the program so I can see if it is the correct fit for me and for the current cycle.
Rest and recovery are big on my list and finding a way for growth as well so I can try and combine and maximize all 3 of those factors for total success during this entire run.
The longest part is not cooking its breaking everything down and calculating the caloric breakdown of each meal, part of the process and if u want it bad enough you get it done.
its after midnight here and I found a way because I'm a day one kind of person not a one day kind of person, mindset is the key that starts the car that gets you on the road of success along that road you will past bodies of people who just couldn't cut it and didn't have what it takes, the mental aspect will eat you alive inside way before the physical aspect will, train the mind and the body will follow become your own champion
Wixx
Here is a break down of everything totaled up and the individual meal breakdown for all my meals for wednesday.
Total meals Five
Total Calories 2,263
Total Protein 336g
Total Carbs 90g
Total Fat 54.72g
Total Fiber 27g
Total Sugar 17g
Meal One
Tuna Steak & cauliflower
Calories 280
Protein 62g
Carbs 8g
Fat 1g
Fiber 4g
Sugar 4g
Meal Two
Beef Sirloin Steak & Greenbeans
Calories 345
Protein 45g
Carbs 9g
Fat 14g
Fiber 3g
Sugar 3g
Meal Three
Round Steak Thin Cut & Mixed Veggies
Calories 488
Protein 52g
Carbs 23g
Fat 14g
Fiber 6g
Sugar 8g
Meal Four
93/7 Lean Ground Turkey & Mixed Veggies
Calories 410
Protein 46g
Carbs 20g
Fat 16g
Fiber 4g
Sugar 0
Meal Five
Chicken Breast & Mixed Veggies
Calories 420
Protein 71g
Carbs 20g
Fat 3.72g
Fiber 4g
Sugar 0
Protein Shake
Calories 320
Protein 60g
Carbs 10g
Fat 6g
Fiber 6g
Sugar 2g
tuna and steak sounds really good
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