Approved Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log
- Thread starter Noah Wixx
- Start date
nice day on the arms looks like you hit it pretty hard
I like the mix of turkey and beef with the broccoli
bro you get in the beef and the red meat going big time
Meal prep looks good man. Diet overall looking really good. Lets see the impact of adding the bit extra food to get to your goals. I am also a huge avocado fan!
Awesome job with the meal prep Noah!
Saturday July 27 2024
@ugfreak
I wanted to start out with a few coaching updates for everyone.
One we are keeping the fats higher. I feel overall better since doing so, recovery wise and body wise less aches & pains etc.
Gearhead wants me to cut down from 45 minutes of cardio into 30 minutes a session, still doing cardio 4-5 times a week. ( limit burn out possibilities)
he is prepping me in advance as he wants me to complete a recomp as our next target goal on the list of things to accomplish
Main foucs right now is dropping 20-26lbs cut down and onto the recomp phase.
I check in with him daily multiple times a day, I like he keeps me fully accountable everyday and makes sure I handle my end.
He really cares about my happiness, my health and my well-being. It is why I give him my very best and go all out to my limit for him and myself.
Having the right fit with a coach is an eye opening experience and puts so many things into perspective, absolute game changing experience, as I've never had a coach before, it was me solo for a long time. I am absolutely blessed and thankful for this opportunity working with him.
Diet overall has been going great I have been fully sticking with the diet, the plan and the foods.
Enjoy the update everyone!
Wixx
Food break down Saturday July 27 2024
Two Meals 96/4 Beef/Rice/Broccoli
Two Meals 93/7 Turkey/Rice/Broccoli
115g Avocado ( One whole avocado)
1/4 cup walnuts ( 4 each meal)
1 protein shake
Total Calories 2,534
Total Protein 239g
Total Carbs 189.81
Total Fat 92.36g
Total Fiber 32.7g
Total Sugar 2.76g
Water Intake 2L
1 16oz black coffee
Here is my push day routine I competed
Chest/Tri/Delt
Smith Machine Flat Bench ( wide grip)
2x20@145lbs
1x10@175lbs
1x10@185lbs
1x10@205lbs
Smith Machine Incline Bench ( wide grip)
5x10@125lbs
Smith Machine Close Grip Bench
1x7@195lbs
1x7@185lbs
1x7@175lbs
2x12@155lbs
Cable Flys ( 2 different variations)
3x12@30lbs
3x12@25lbs
Bodyweight Push-Ups
3x15@226lbs
Cable Rope Push-Down
3x12@40lbs
V-Grip Cable Pressdown
3x12@70lbs
Tricep Cable Extension
3x12@50lbs
Single Arm Cable Kickbacks
3x15@15lbs
Seated Side Delt Raises
1x25@25lbs
1x20@25lbs
Seated Shoulder DB Press
1x20@30lbs
1x12@35lbs
1x10@40lbs
Cardio
Treadmill
Incline 4.0
Speed 3.2
Duration 45 minutes
Miles 2.42
Calories burned 280
@ugfreak
I wanted to start out with a few coaching updates for everyone.
One we are keeping the fats higher. I feel overall better since doing so, recovery wise and body wise less aches & pains etc.
Gearhead wants me to cut down from 45 minutes of cardio into 30 minutes a session, still doing cardio 4-5 times a week. ( limit burn out possibilities)
he is prepping me in advance as he wants me to complete a recomp as our next target goal on the list of things to accomplish
Main foucs right now is dropping 20-26lbs cut down and onto the recomp phase.
I check in with him daily multiple times a day, I like he keeps me fully accountable everyday and makes sure I handle my end.
He really cares about my happiness, my health and my well-being. It is why I give him my very best and go all out to my limit for him and myself.
Having the right fit with a coach is an eye opening experience and puts so many things into perspective, absolute game changing experience, as I've never had a coach before, it was me solo for a long time. I am absolutely blessed and thankful for this opportunity working with him.
Diet overall has been going great I have been fully sticking with the diet, the plan and the foods.
Enjoy the update everyone!
Wixx
Food break down Saturday July 27 2024
Two Meals 96/4 Beef/Rice/Broccoli
Two Meals 93/7 Turkey/Rice/Broccoli
115g Avocado ( One whole avocado)
1/4 cup walnuts ( 4 each meal)
1 protein shake
Total Calories 2,534
Total Protein 239g
Total Carbs 189.81
Total Fat 92.36g
Total Fiber 32.7g
Total Sugar 2.76g
Water Intake 2L
1 16oz black coffee
Here is my push day routine I competed
Chest/Tri/Delt
Smith Machine Flat Bench ( wide grip)
2x20@145lbs
1x10@175lbs
1x10@185lbs
1x10@205lbs
Smith Machine Incline Bench ( wide grip)
5x10@125lbs
Smith Machine Close Grip Bench
1x7@195lbs
1x7@185lbs
1x7@175lbs
2x12@155lbs
Cable Flys ( 2 different variations)
3x12@30lbs
3x12@25lbs
Bodyweight Push-Ups
3x15@226lbs
Cable Rope Push-Down
3x12@40lbs
V-Grip Cable Pressdown
3x12@70lbs
Tricep Cable Extension
3x12@50lbs
Single Arm Cable Kickbacks
3x15@15lbs
Seated Side Delt Raises
1x25@25lbs
1x20@25lbs
Seated Shoulder DB Press
1x20@30lbs
1x12@35lbs
1x10@40lbs
Cardio
Treadmill
Incline 4.0
Speed 3.2
Duration 45 minutes
Miles 2.42
Calories burned 280
August 3 2024
Just an update on some positive changes and a really big change and step forward for me.
Starting weight was 226.8 current weight in my cut 222.6
I felt like something was missing in my jounery with trying to one day turn pro in men's physique.
I have been battling my mind for months because we as humans don't like change very much.
With all that said...... I canceled my planet fitness membership after looking around I was able to locate a powerlifting and bodybuilding gym very close to home.
Planet fitness is stupid u have to go in person to cancel... I found a loop hole, if u transfer your gym to a location in California they let u cancel online, which I did that and it worked! I couldn't believe it that is a win lol, Fresno California here I come jk.
Which is super convenient because it is accessible 24/7 365 days a year, I felt in order to achieve more and push my mind and body I needed a gym with racks, free bench and specialized equipment to ensure my success in chasing my vision and dream.
No doubt I will be like a fish out of water not utilizing smith machines any longer I don't know how my lifts will look, I know one thing this is needed to force growth and train my body and mind to do the difficult things.
I am excited to share this new chapter with all of you
Wixx
Just an update on some positive changes and a really big change and step forward for me.
Starting weight was 226.8 current weight in my cut 222.6
I felt like something was missing in my jounery with trying to one day turn pro in men's physique.
I have been battling my mind for months because we as humans don't like change very much.
With all that said...... I canceled my planet fitness membership after looking around I was able to locate a powerlifting and bodybuilding gym very close to home.
Planet fitness is stupid u have to go in person to cancel... I found a loop hole, if u transfer your gym to a location in California they let u cancel online, which I did that and it worked! I couldn't believe it that is a win lol, Fresno California here I come jk.
Which is super convenient because it is accessible 24/7 365 days a year, I felt in order to achieve more and push my mind and body I needed a gym with racks, free bench and specialized equipment to ensure my success in chasing my vision and dream.
No doubt I will be like a fish out of water not utilizing smith machines any longer I don't know how my lifts will look, I know one thing this is needed to force growth and train my body and mind to do the difficult things.
I am excited to share this new chapter with all of you
Wixx
Wednesday August 14 2024
@ugfreak
I am happy I can now report after my deload week I am back on the grind and switched from planet fitness into a real old-school bodybuilding and strength gym.
Everything is now falling into place. I have my deit nailed down, routine nailed down and a new gym to help ensure the best position for my success.
I can just feel a shift in my drive and my energy along with my mindset just being around other amateur body builders who are trying to compete and make it like I am, has 1000% lit a fire underneath me.
I am beyond happy and feel comfortable already in the new gym, I feel the progress and growth I can now make is limitless.
Also helps one co owner is a former nationals open classic class competitor and the other owner is a pro power lifter.
Push day today goals volume/ getting used to free weights again.
Flat Bench
3x20@115lbs
3x15@145lbs
1x12@155lbs
1x10@170lbs
Close Grip Bench
5x10@145lbs
3x15@115lbs
Pec Dec
3x12@140lbs
2x10@160lbs
Incline Chest Press Machine
5x10@110lbs
Standing Cable Chest Press
4x10@60lbs
2x8@80lbs
Tricep Rope Push-Down
3x12@50lbs
Tricep Cable Extension
3x12@110lbs
Tricep V-Grip Pressdown
3x12@80lbs
Single Arm Cable Push-Down
2 variations one with grips other holding the cable)
3x12@30lbs
3x12@30lbs
Seated Side Raises
3x15@25lbs
Cable Side Raises
3x15@20lbs
@ugfreak
I am happy I can now report after my deload week I am back on the grind and switched from planet fitness into a real old-school bodybuilding and strength gym.
Everything is now falling into place. I have my deit nailed down, routine nailed down and a new gym to help ensure the best position for my success.
I can just feel a shift in my drive and my energy along with my mindset just being around other amateur body builders who are trying to compete and make it like I am, has 1000% lit a fire underneath me.
I am beyond happy and feel comfortable already in the new gym, I feel the progress and growth I can now make is limitless.
Also helps one co owner is a former nationals open classic class competitor and the other owner is a pro power lifter.
Push day today goals volume/ getting used to free weights again.
Flat Bench
3x20@115lbs
3x15@145lbs
1x12@155lbs
1x10@170lbs
Close Grip Bench
5x10@145lbs
3x15@115lbs
Pec Dec
3x12@140lbs
2x10@160lbs
Incline Chest Press Machine
5x10@110lbs
Standing Cable Chest Press
4x10@60lbs
2x8@80lbs
Tricep Rope Push-Down
3x12@50lbs
Tricep Cable Extension
3x12@110lbs
Tricep V-Grip Pressdown
3x12@80lbs
Single Arm Cable Push-Down
2 variations one with grips other holding the cable)
3x12@30lbs
3x12@30lbs
Seated Side Raises
3x15@25lbs
Cable Side Raises
3x15@20lbs
you're on the pro levelWednesday August 14 2024
@ugfreak
I am happy I can now report after my deload week I am back on the grind and switched from planet fitness into a real old-school bodybuilding and strength gym.
Everything is now falling into place. I have my deit nailed down, routine nailed down and a new gym to help ensure the best position for my success.
I can just feel a shift in my drive and my energy along with my mindset just being around other amateur body builders who are trying to compete and make it like I am, has 1000% lit a fire underneath me.
I am beyond happy and feel comfortable already in the new gym, I feel the progress and growth I can now make is limitless.
Also helps one co owner is a former nationals open classic class competitor and the other owner is a pro power lifter.
Push day today goals volume/ getting used to free weights again.
Flat Bench
3x20@115lbs
3x15@145lbs
1x12@155lbs
1x10@170lbs
Close Grip Bench
5x10@145lbs
3x15@115lbs
Pec Dec
3x12@140lbs
2x10@160lbs
Incline Chest Press Machine
5x10@110lbs
Standing Cable Chest Press
4x10@60lbs
2x8@80lbs
Tricep Rope Push-Down
3x12@50lbs
Tricep Cable Extension
3x12@110lbs
Tricep V-Grip Pressdown
3x12@80lbs
Single Arm Cable Push-Down
2 variations one with grips other holding the cable)
3x12@30lbs
3x12@30lbs
Seated Side Raises
3x15@25lbs
Cable Side Raises
3x15@20lbs
View attachment 24631
do it and dont stop
