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Test, Primo, Mast + TBOL & hgh

JoeJohn said:
Chest & Back

Super 1
Incline bench 2x10- 4 dots showing (4th at 1/2) and pinkies on groove. Progressive warmup- 135-5-185-3-225-2- WO super set with 5 ball slams.
  1. 265-6
  2. 265-5
Wide grip pull ups 2x10
  1. 45-10
  2. 45-8
Super 2
Bench press 2x10 (decline)(hammer bench- at 4 showing)*
  1. (230-10)*
  2. (230-8)*
Barbell row 2x10 (t bar)
  1. (140-10)
  2. (140-10)
Super 3
Machine flys 2x12
  1. 30-12
  2. 30–12
Straight arm pull downs 2x12
  1. 50-15
  2. 50-15
Super 4
Dips to fail
  1. BW-20
  2. BW-15
Palms facing closish to fail
  1. 10-
  2. 7-
Normal 5
Straight Arm pullovers 2x15
  1. 30-20
  2. 30-20
Abs
Cable crunch 25 reps
  1. X
  2. X
Hanging leg raises to fail
  1. 12-
  2. 12
Cable side raises
  1. X-
  2. X-
Cardio 20 mins 130bpm
  1. X-3.0@6% incline
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Solid workout….looks like everything is kicking in really well now.💪
 
khall1974 said:
I didnt have low e2 signs either and the primo tanked it for. Everything felt fine
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Got my bloods back today and my e2 was in range at 23.1 and that’s with 1mg Adex. Other than some elevated liver values (expected) everything else was within range. Very pleased.
 
JoeJohn said:
Got my bloods back today and my e2 was in range at 23.1 and that’s with 1mg Adex. Other than some elevated liver values (expected) everything else was within range. Very pleased.
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Right on I'd leave everything where it's at then especially scince you're still seeing progress
 
JoeJohn said:
1 hour BJJ. Normal humbling from the training. Moving good and feeling good
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My son is a Brown belt in Gracie Jiu Jitsu, and I’ve got a black belt in Kenpo Karate, but the training I went through in the 70s thru the 90s isn’t anywhere near what he goes thru in BJJ. I firmly believe it’s the toughest martial art to train in and advance, and absolutely counts towards cardio. He also wrestled in high school so the conditioning and training translated very well for BJJ.
 
gphagan1 said:
My son is a Brown belt in Gracie Jiu Jitsu, and I’ve got a black belt in Kenpo Karate, but the training I went through in the 70s thru the 90s isn’t anywhere near what he goes thru in BJJ. I firmly believe it’s the toughest martial art to train in and advance, and absolutely counts towards cardio. He also wrestled in high school so the conditioning and training translated very well for BJJ.
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That’s so rad and very impressive! I, unfortunately, didn’t fall in love with it until later in life. So thankful I found it regardless. You’re so right, it’s a beast to train in. I would imagine your son is a well rounded badass with high school wrestling and a brown belt in BJJ. Congrats on that!
 
JoeJohn said:
That’s so rad and very impressive! I, unfortunately, didn’t fall in love with it until later in life. So thankful I found it regardless. You’re so right, it’s a beast to train in. I would imagine your son is a well rounded badass with high school wrestling and a brown belt in BJJ. Congrats on that!
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Yeah, he’s really good, and has met a lot of world class practitioners including quite a few in the UFC, but he has a real good job and doesn’t compete, but he gets to help teach and train others, so he loves that. His 9 year old son, my Grandson, is the one I could probably see in the octagon one day. It’s unreal how fast that little guy picks up on things. My son teaches him BJJ and when we go visit them I’ll show him some stand up Kenpo and Muay Thai, and he tries it once and has it. That little guy is crazy impressive.😎
 
Arm day

Tri set
Seated pull down Cable curls
  1. 100-10
  2. 100-10
  3. 110-10
Tri extensions
  1. 150-10
  2. 180-12
  3. 195-12
Cable side raises
  1. 30-10
  2. 30-10
  3. 30-12

Tri set 2
Dawson smith tri extensions -pointer on the smooth
  1. 110-10
  2. 150-12
  3. 180-10

Two arm Dumbbell hammer curl
  1. 40-10
  2. 45-10
  3. 55-9

Rev lateral dumbbells
  1. 15-12
  2. 15-12
  3. 20-12

Incline dumbbell curl with twist
  1. 25-10
  2. 30-10
  3. 40-10
Concentration dumbbell kickbacks
  1. 15-12-
  2. 15–12-
  3. 15-12
TRX face pulls
  1. 10-
  2. 10-
  3. 10

Roman chair circuit
Crunch
  1. 15
  2. 15
  3. 12
Side crunch each side
  1. 12/12
  2. 12/12
  3. 12/12
Ball rev crunch
  1. 10-
  2. 10-
  3. 10-
 
JoeJohn said:
Arm day

Tri set
Seated pull down Cable curls
  1. 100-10
  2. 100-10
  3. 110-10
Tri extensions
  1. 150-10
  2. 180-12
  3. 195-12
Cable side raises
  1. 30-10
  2. 30-10
  3. 30-12
Tri set 2
Dawson smith tri extensions -pointer on the smooth
  1. 110-10
  2. 150-12
  3. 180-10
Two arm Dumbbell hammer curl
  1. 40-10
  2. 45-10
  3. 55-9
Rev lateral dumbbells
  1. 15-12
  2. 15-12
  3. 20-12
Incline dumbbell curl with twist
  1. 25-10
  2. 30-10
  3. 40-10
Concentration dumbbell kickbacks
  1. 15-12-
  2. 15–12-
  3. 15-12
TRX face pulls
  1. 10-
  2. 10-
  3. 10
Roman chair circuit
Crunch
  1. 15
  2. 15
  3. 12
Side crunch each side
  1. 12/12
  2. 12/12
  3. 12/12
Ball rev crunch
  1. 10-
  2. 10-
  3. 10-
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How long did this take just curious? Do you have a set rest time between sets or do you just do it by feel?
 
JoeJohn said:
Arm day

Tri set
Seated pull down Cable curls
  1. 100-10
  2. 100-10
  3. 110-10
Tri extensions
  1. 150-10
  2. 180-12
  3. 195-12
Cable side raises
  1. 30-10
  2. 30-10
  3. 30-12
Tri set 2
Dawson smith tri extensions -pointer on the smooth
  1. 110-10
  2. 150-12
  3. 180-10
Two arm Dumbbell hammer curl
  1. 40-10
  2. 45-10
  3. 55-9
Rev lateral dumbbells
  1. 15-12
  2. 15-12
  3. 20-12
Incline dumbbell curl with twist
  1. 25-10
  2. 30-10
  3. 40-10
Concentration dumbbell kickbacks
  1. 15-12-
  2. 15–12-
  3. 15-12
TRX face pulls
  1. 10-
  2. 10-
  3. 10
Roman chair circuit
Crunch
  1. 15
  2. 15
  3. 12
Side crunch each side
  1. 12/12
  2. 12/12
  3. 12/12
Ball rev crunch
  1. 10-
  2. 10-
  3. 10-
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Blasting those arms and shoulders.👍💪
 
Mikereyn513 said:
How long did this take just curious? Do you have a set rest time between sets or do you just do it by feel?
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Took 75 minutes total. No rest between the 3 exercises in the super set and 60-90sec rest between sets. Transition and set up time between exercises but with pace. Maybe 3 minutes between exercises. Chest and back is different- 1-2 minutes between exercises in the super sets. Leg day, no rest between exercises in the super set and 60 sec max between sets.
 
Leg Day

Super
Triple extension ball toss
  1. 40x3-
  2. 40x3-
Box jumps from one platform to the next 24” to 30”
  1. 3x5
  2. 3x5

Super
Samuari plyos to box
  1. 24”-3-
  2. 35”-3-
  3. 42”-1
Single Arm Snatch (x3 each arm)
  1. 30-3
  2. 40-3
  3. 50-3

Negative nordics 3x5

Barbell Hip Extensions 2 sec hold
  1. 135-10
  2. 225-10
  3. 315-15

KOT Sissy Squats
  1. 1 red-plat-blue-10
  2. Plat-blue-10
  3. Blue-10
Super RDLs
  1. 135-10
  2. 135-11
  3. 135-12


Super
Cable KOT deep squats
  1. 100-10
  2. 165-10
  3. 200-10
Cable pull throughs
  1. 100-10
  2. 100-10
  3. 100-10

Seated calve raises
  1. 95-10 reps with 10 sec hold on bottom (12 count) with full extension + 6 reps to failure at the end

Rev sprints
  1. 20 count- level 6-8-10
Normal sprints
  1. 10-11-12
 
some good progress
 

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Chest and back
Super 1
Incline bench 2x
1. 280-4
2. 280-4
Wide grip pull ups 2x
  1. 60-8
  2. 60-5
Super 2
Bench press hammer bench
  1. (250-8)*
  2. (270-6)
Barbell rev row 2x10
  1. 185-10
  2. 235-10
Super 3
Low to high Machine flys 2x12
  1. 40-15
  2. 40-12
Straight arm pull downs 2x12
  1. 100-12
  2. 100-10
Super 4
Dips to fail
  1. BW-25
  2. BW-15
Palms facing closish to fail
  1. 10-
  2. 8-
Normal 5
Straight Arm pullovers 2x15
  1. 40-15
 
JoeJohn said:
Chest and back
Super 1
Incline bench 2x
1. 280-4
2. 280-4
Wide grip pull ups 2x
  1. 60-8
  2. 60-5
Super 2
Bench press hammer bench
  1. (250-8)*
  2. (270-6)
Barbell rev row 2x10
  1. 185-10
  2. 235-10
Super 3
Low to high Machine flys 2x12
  1. 40-15
  2. 40-12
Straight arm pull downs 2x12
  1. 100-12
  2. 100-10
Super 4
Dips to fail
  1. BW-25
  2. BW-15
Palms facing closish to fail
  1. 10-
  2. 8-
Normal 5
Straight Arm pullovers 2x15
  1. 40-15
Click to expand...
Strength is going up big time it looks like 💪💪
 
Arm day

Tri set
Westside grip Cable curls w/ exaggerated extension
  1. 120-10
  2. 135-10
  3. 150-10
Tri extensions
  1. 165-12
  2. 195-14
  3. 195-13
Cable side raises
  1. 30-12
  2. 40-10
  3. 50-5/30-5/20-5 (drop set)

Tri set 2
Dawson smith tri extensions -pointer on the smooth
  1. 120-12
  2. 160-12
  3. 190-10

Two arm Dumbbell hammer curl
  1. 45-12
  2. 50-10
  3. 55-9

Rev lateral dumbbells
  1. 15-12
  2. 15-12
  3. 15-17

Triset 3
Incline barbell face curls wide grip
  1. 50-10
  2. 50-7
  3. 50-7
Concentration dumbbell kickbacks
  1. 15-15-
  2. 15–15-
  3. 15-15
TRX face pulls
  1. 10-
  2. 10-
  3. 10

Abs
Cable crunch 25 reps
  1. 50-25
  2. 50-25
  3. 50-25
Hanging leg raises to fail
  1. 12-
  2. 10
  3. 10
Cable side raises
  1. 25-25
  2. 32.5-25
  3. 32.5-25
 
My gym crush singled me out from amongst the other apes for a spot on bench today. I’m in love 💪🏻😂
 

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JoeJohn said:
My gym crush singled me out from amongst the other apes for a spot on bench today. I’m in love 💪🏻😂
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Looking thick, but still got the abs, always a good sign. With the arm workouts you’ve been putting in, looks like you’re putting on some good size.💪
 
Damn dude I see your workouts and it woukd be so fun to train with you. I've been doing this a long time but you seek to come up with stuff I wouldn't even think of
 
Mikereyn513 said:
Damn dude I see your workouts and it woukd be so fun to train with you. I've been doing this a long time but you seek to come up with stuff I wouldn't even think of
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Thanks Mike! Like you, lifting has been a life long friend. I enjoy the strategy and application of building these workouts almost as much as I do executing them. I’m sure you have a solid bag of workouts as well. 💪🏻👊🏻
 
JoeJohn said:
My gym crush singled me out from amongst the other apes for a spot on bench today. I’m in love 💪🏻😂
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I just turned 59 last week, but you have a very similar build to what I had at 39 years old. This is about 20 years ago.😎
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gphagan1 said:
I just turned 59 last week, but you have a very similar build to what I had at 39 years old. This is about 20 years ago.😎
Invalid Link Removed
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I totally see it! Yes, you’re jacked. I have some work to do to catch up. Maybe after this cycle.
 
Legs

Super
Triple extension ball toss
  1. 40x3-
  2. 40x3-
Box jumps from one platform to the next 24” to 30”
  1. 5
  2. 5

Super
Samuari plyos to box
  1. 24”-3-
  2. 35”-3-
  3. 42”-2-
American Kettle bell swings
  1. 70-5
  2. 70-5
  3. 70-5

Super
Smith Hip Extensions 1 sec hold
  1. 90-10
  2. 270-10
  3. 410-10
KOT Sissy Squats
  1. 1 red-plat-blue-10
  2. Plat-blue-10
  3. Blue-10


Super
Negative nordics 3x5

Cable KOT deep squats
  1. 100-10
  2. 165-10
  3. 200-20

Seated Stretch Good Mornings
  1. 40-10
  2. 40-10
  3. 40-10
Pistol squat practice
  1. 12”-8
  2. 18”-8
  3. 18”-8

Seated calve raises
  1. 135-7 reps with 10 sec hold on bottom (12 count) with full extension + 7 reps to failure at the end drop set 90-10/45-10

Ab circuit
Roman chair crunch- 3x15
Roman chair oblique crunch- 3x12 each
Ball dev crunch- 3x10

Rev sprints
  1. 20 count- level 6-7-8-9-10
Normal sprints
  1. 10-10-10

20 mins LISS 6% at 3.5mph
 
Chest and Back

Super 1
Incline bench- 4 dots showing (4th at 1/2) and pinkies on groove. Progressive warmup- 155-5-205-3-245-2-275-1-WO super set with 5 ball slams.
  1. 295-3 (fail on 4)
  2. 315-1
Wide grip pull ups- progressive warmup with 2 sets of ball slams
  1. 70-6
  2. 105-2
Super 2
Dumbbell Bench press
  1. 240-9
  2. 240-8
Barbell rev row
  1. 205-10
  2. 255-7
Super 3
Low to high Machine flys
  1. 40-15
  2. 50-12
Straight arm pull downs
  1. 50-15
  2. 50-15
Super 4
Dips to fail
  1. BW-30
  2. BW-20
Palms facing closish to fail
  1. 10
  2. 8
Normal 5
Straight Arm pullovers
  1. 40-10
  2. 40-10

Abs
Cable crunch 25 reps
  1. 50-25
  2. 50-25
  3. 50-25
Hanging leg raises to fail
  1. 12-
  2. 10
  3. 10
Cable side raises
  1. 25-25
  2. 32.5-25
  3. 32.5-25

Cardio 20 min LISS 6% @ 3mp
 
JoeJohn said:
Chest and Back

Super 1
Incline bench- 4 dots showing (4th at 1/2) and pinkies on groove. Progressive warmup- 155-5-205-3-245-2-275-1-WO super set with 5 ball slams.
  1. 295-3 (fail on 4)
  2. 315-1
Wide grip pull ups- progressive warmup with 2 sets of ball slams
  1. 70-6
  2. 105-2
Super 2
Dumbbell Bench press
  1. 240-9
  2. 240-8
Barbell rev row
  1. 205-10
  2. 255-7
Super 3
Low to high Machine flys
  1. 40-15
  2. 50-12
Straight arm pull downs
  1. 50-15
  2. 50-15
Super 4
Dips to fail
  1. BW-30
  2. BW-20
Palms facing closish to fail
  1. 10
  2. 8
Normal 5
Straight Arm pullovers
  1. 40-10
  2. 40-10
Abs
Cable crunch 25 reps
  1. 50-25
  2. 50-25
  3. 50-25
Hanging leg raises to fail
  1. 12-
  2. 10
  3. 10
Cable side raises
  1. 25-25
  2. 32.5-25
  3. 32.5-25
Cardio 20 min LISS 6% @ 3mp
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I miss chest/ back supersets...Ian valliere just posted a training video doing that. The first time I tried them was in high school after reading Arnold's encyclopedia
 
Mikereyn513 said:
I miss chest/ back supersets...Ian valliere just posted a training video doing that. The first time I tried them was in high school after reading Arnold's encyclopedia
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Arnold is my inspiration too. I loved that Encyclopedia. I just modified it to fit how my body seems to respond best. 1-2 working sets per exercise, 6-10 set per body part and 2-5 mins rest for each set. More volume and less rest my body seems to flatline.
 
Arm day

*long head of the Tri felt a little funny.

Tri set
Tri extensions
  1. 195-15
  2. 195-15
  3. 205-11
Westside grip Cable curls w/ exaggerated extension
  1. 135-13
  2. 135-13
  3. 150-12
Cable side raises
  1. 30-15
  2. 30-15
  3. 40-10

Tri set 2
Dawson smith tri extensions -pointer on the smooth
  1. 90-15
  2. 90-15
  3. 90-17

Two arm Dumbbell hammer curl
  1. 40-15
  2. 45-15
  3. 50-10

Rev lateral dumbbells
  1. 15-15
  2. 20-12
  3. 20-10

Triset 3
Rev Tricep extensions
  1. 100-12
  2. 100-12
  3. 100-12
Cable face curls wide grip
  1. 100-12
  2. 100-12
  3. 100-12
Cable rope face pulls
  1. 100-15
  2. 100-15
  3. 100-15

Cardio 20 min LISS 6% @ 3mph
 
Feeling a little beat up, pumps aren’t as great and the motivation is going away. All signs that it’s deload time. Will take it easy and get back at it next Tuesday or Thursday depending on how I feel.
 
JoeJohn said:
Feeling a little beat up, pumps aren’t as great and the motivation is going away. All signs that it’s deload time. Will take it easy and get back at it next Tuesday or Thursday depending on how I feel.
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Maybe throw in some light stretches and hit about 50% on weight with your dumbbell work for a week. Generally makes for a little better deload when coming back, unless something is causing pain.
 
Legs

Super
Triple extension ball toss
  1. 40x3-
  2. 40x3-
Box jumps from one platform to the next 20” to 24”
  1. 5
  2. 5

Super
Samuari plyos to box
  1. 24”-3-
  2. 35”-3-
  3. 42”-2-
American Kettle bell swings
  1. 70-5
  2. 70-5
  3. 70-5


Smith Hip Extensions 1 sec hold
  1. 90-10
  2. 270-15 (true squeeze)
  3. 450-8 (odd bench)

Super
Negative nordics 3x5

Samuari get ups 40lb ball hold squeeze at top
  1. 10
  2. 10

Super
Seated Stretch Good Mornings
  1. 50-5
  2. 50-5
  3. 50-8
Pistol squat practice
  1. 12”-5
  2. 12”-5
  3. 12”-5

Box squats 4 red + platform
  1. 135-5
  2. 185-5
  3. 225-5 (WIP)

KOT ATP lunges with trx support
  1. 5
  2. 5

Leg press calve raises
  1. 270-20
  2. 450-20 + 10 sec bottom hold

Rev sprints
  1. 20 count- level 6-7.5-8.5-9.5-10
 
Took a couple of days off from BJJ, ate a ton and got some good sleep. Also, I switched brands of HGH and I think that it’s more powerful than the brand before. I believe that it was contributing to me feeling sore and tired. I took a night off from that and I feel and look so much better too. I’m going to dial it back on hgh (from 3iu daily to 2) and take 1-2 days off a week. Crazy how terrible it made me feel. No deload needed yet, thankfully. I have a ton of momentum to ride out.
 
JoeJohn said:
Took a couple of days off from BJJ, ate a ton and got some good sleep. Also, I switched brands of HGH and I think that it’s more powerful than the brand before. I believe that it was contributing to me feeling sore and tired. I took a night off from that and I feel and look so much better too. I’m going to dial it back on hgh (from 3iu daily to 2) and take 1-2 days off a week. Crazy how terrible it made me feel. No deload needed yet, thankfully. I have a ton of momentum to ride out.
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Yeah, that’s the tough part when we have to get our compounds from UGLs is there’s always a chance of getting hold of something that is possibly contaminated, which can cause inflammation, that can show up with many different symptoms like pain, lethargy, even a fever and infections. But usually you don’t see that with GH, but obviously there may be something off with the first. I got some from a trusted source that burned like it was DHB or something. It definitely wasn’t as good as other GH I had, but was working. Finally I trashed the last few bottles and switched brands. All though there does seem to be more legit GH out there now and not as much fake as there was the few years before COVID in 2020. I think more labs don’t want the reputation of bad gear.
 
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