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Rigeu’s offseason log
- Thread starter Rigeu
- Start date
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
Workouts of the last week of the program!
Arms & Calves - 29/05/23
Straight bar cable pushdowns
75kg x 12
75kg x 12
75kg x 12
75kg x
Superset
Standing db curls
18kg x 10
20kg x 8
20kg x 8
20kg x 8
Bent over cable extensions
75kg x 12
75kg x 12
75kg x 12
Superset
Life fitness preacher curls
67,5kg x 10
67,5kg x 9
67,5kg x 9
67,5kg x 9
Machine dips
3x10x120kg
SA cable hammer curls
12,5kg x 15
12,5kg x 13
12,5kg x 12
DB side laterals into upright rows
20kg x 15 <> 30kg x 12 (3 rounds)
Toe presses
82,5kg x 12
82,5kg x 12
82,5kg x 11
82,5kg x 10
Seated calf raises
50kg x 13
50kg x 11
50kg x 10
Legs - 30/05/23
Adductor machine
71,25kg x 22 + 3 forced reps
71,25kg x 19 + 6 forced reps
Lying leg curls
35kg x 12
35kg x 12
35kg x 12
Safety bar squats
165kg x 8
130kg x 14
Leg press
300kg x 8
300kg x 8 ds 240kg x 8 ds 200kg x 10
Bulgarian split squats
42kg x 17
42kg x 16 ds BW x 12 + 10 sec iso hold in te stretch
Leg extensions
72,5kg x 17
72,5kg x 15 ds 42,5kg x 10
Single leg standing HS leg curl
25kg x 15
25kg x 15
25kg x 15
Glute bridge
50kg x 20
50kg x 17
50kg x 12
Chest, Shoulders & Calves - 01/06/23
Incline db press (full rom)
50kg x 8 (deadstop)
40kg x 12 (deadstop)
40kg x 9 (deadstop)
Incline HS press
130kg x 8
130kg x 8
110kg x 9
HS pectoral fly (5)
103kg x 14
103kg x 11
103kg x 9
BW dips
14x
12x
11x
Incline prone lateral raise
14kg x 12 x 4
Reverse pec deck
87kg x 20
87kg x 18 + 3 partials
87kg x 15 + 5 partials
Neutral grip life fitness shoulder press
50kg x 8
50kg x 8
50kg x 8
Toe presses
82,5kg x 15
82,5kg x 13
82,5kg x 11
82,5kg x 10
Back & Abs - 02/06/23
Single arm HS iso lateral row
80kg x 9
80kg x 8
Single arm HS front pulldown
50kg x 15
50kg x 15
50kg x 15
Lat prayers
85kg x 10
85kg x 10
85kg x 10
Incline db rows
40kg x 10
40kg x 10
40kg x 10 ds 28kg x 10 ds 20kg x 12
T-bar rows
60kg x 15
70kg x 12
Banded hyperextensions
20x
16x
Leg raises into ab crunch machine
4 sets to failure
Arms & Calves - 03/06/23
Long rope cable pushdowns
31,5kg x 14
31,5kg x 12
31,5kg x 12
32,5kg x 12
Superset
Standing db curls
20kg x 10
20kg x 10
20kg x 10
20kg x 10
Incline db lying extensions
18kg x 15
18kg x 13
18kg x 12
18kg x 11
Superset
Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 10
67,5kg x 10
Machine dips
120kg x 12
120kg x 12
120kg x 12
SA cable hammer curls
13,75kg x 15
13,75kg x 13
13,75kg x 12
Toe presses
86,25kg x 12
86,25kg x 11
86,25kg x 10
Seated calf raises
50kg x 15
50kg x 13
50kg x 12
WEEK 1 - grandmaster
Legs 04/06/23
Lying leg curls
37,5kg x 10
37,5kg x 10
37,5kg x 10 ds 25kg x 8 + 8 partials + 10 sec iso hold
Heel elevated Safety bar squats
150kg x 8 (2-3 rir)
160kg x 8 (1 rir)
Leg press
300kg x 10
300kg x 10 ds 240kg x 8 ds 200kg x 10
Bulgarian split squats
44kg x 17
44kg x 16 ds BW x 12 + 10 sec iso hold in te stretch
Leg extensions
72,5kg x 19
72,5kg x 16 ds 42,5kg x 15
Stiff legged bb deadlift
140kg x 10
140kg x 10
140kg x 10
Single leg standing HS leg curl
27,5kg x 15
27,5kg x 13
27,5kg x 12
I’ll be running a new 6 weeks program from John Meadows called Grandmaster. Fits perfectly after this program. Almost the same movements but new high intensity techniques.
Current food intake:
4275 calories TD
3700 calories NTD
Current Ped stack (switched since this week):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
Bodyweight got to103-104kg (226-229 lbs) fasted. Still in a really good shape, low bodyfat, extremely good pumps & progress in the gym.
Arms & Calves - 29/05/23
Straight bar cable pushdowns
75kg x 12
75kg x 12
75kg x 12
75kg x
Superset
Standing db curls
18kg x 10
20kg x 8
20kg x 8
20kg x 8
Bent over cable extensions
75kg x 12
75kg x 12
75kg x 12
Superset
Life fitness preacher curls
67,5kg x 10
67,5kg x 9
67,5kg x 9
67,5kg x 9
Machine dips
3x10x120kg
SA cable hammer curls
12,5kg x 15
12,5kg x 13
12,5kg x 12
DB side laterals into upright rows
20kg x 15 <> 30kg x 12 (3 rounds)
Toe presses
82,5kg x 12
82,5kg x 12
82,5kg x 11
82,5kg x 10
Seated calf raises
50kg x 13
50kg x 11
50kg x 10
Legs - 30/05/23
Adductor machine
71,25kg x 22 + 3 forced reps
71,25kg x 19 + 6 forced reps
Lying leg curls
35kg x 12
35kg x 12
35kg x 12
Safety bar squats
165kg x 8
130kg x 14
Leg press
300kg x 8
300kg x 8 ds 240kg x 8 ds 200kg x 10
Bulgarian split squats
42kg x 17
42kg x 16 ds BW x 12 + 10 sec iso hold in te stretch
Leg extensions
72,5kg x 17
72,5kg x 15 ds 42,5kg x 10
Single leg standing HS leg curl
25kg x 15
25kg x 15
25kg x 15
Glute bridge
50kg x 20
50kg x 17
50kg x 12
Chest, Shoulders & Calves - 01/06/23
Incline db press (full rom)
50kg x 8 (deadstop)
40kg x 12 (deadstop)
40kg x 9 (deadstop)
Incline HS press
130kg x 8
130kg x 8
110kg x 9
HS pectoral fly (5)
103kg x 14
103kg x 11
103kg x 9
BW dips
14x
12x
11x
Incline prone lateral raise
14kg x 12 x 4
Reverse pec deck
87kg x 20
87kg x 18 + 3 partials
87kg x 15 + 5 partials
Neutral grip life fitness shoulder press
50kg x 8
50kg x 8
50kg x 8
Toe presses
82,5kg x 15
82,5kg x 13
82,5kg x 11
82,5kg x 10
Back & Abs - 02/06/23
Single arm HS iso lateral row
80kg x 9
80kg x 8
Single arm HS front pulldown
50kg x 15
50kg x 15
50kg x 15
Lat prayers
85kg x 10
85kg x 10
85kg x 10
Incline db rows
40kg x 10
40kg x 10
40kg x 10 ds 28kg x 10 ds 20kg x 12
T-bar rows
60kg x 15
70kg x 12
Banded hyperextensions
20x
16x
Leg raises into ab crunch machine
4 sets to failure
Arms & Calves - 03/06/23
Long rope cable pushdowns
31,5kg x 14
31,5kg x 12
31,5kg x 12
32,5kg x 12
Superset
Standing db curls
20kg x 10
20kg x 10
20kg x 10
20kg x 10
Incline db lying extensions
18kg x 15
18kg x 13
18kg x 12
18kg x 11
Superset
Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 10
67,5kg x 10
Machine dips
120kg x 12
120kg x 12
120kg x 12
SA cable hammer curls
13,75kg x 15
13,75kg x 13
13,75kg x 12
Toe presses
86,25kg x 12
86,25kg x 11
86,25kg x 10
Seated calf raises
50kg x 15
50kg x 13
50kg x 12
WEEK 1 - grandmaster
Legs 04/06/23
Lying leg curls
37,5kg x 10
37,5kg x 10
37,5kg x 10 ds 25kg x 8 + 8 partials + 10 sec iso hold
Heel elevated Safety bar squats
150kg x 8 (2-3 rir)
160kg x 8 (1 rir)
Leg press
300kg x 10
300kg x 10 ds 240kg x 8 ds 200kg x 10
Bulgarian split squats
44kg x 17
44kg x 16 ds BW x 12 + 10 sec iso hold in te stretch
Leg extensions
72,5kg x 19
72,5kg x 16 ds 42,5kg x 15
Stiff legged bb deadlift
140kg x 10
140kg x 10
140kg x 10
Single leg standing HS leg curl
27,5kg x 15
27,5kg x 13
27,5kg x 12
I’ll be running a new 6 weeks program from John Meadows called Grandmaster. Fits perfectly after this program. Almost the same movements but new high intensity techniques.
Current food intake:
4275 calories TD
3700 calories NTD
Current Ped stack (switched since this week):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
Bodyweight got to103-104kg (226-229 lbs) fasted. Still in a really good shape, low bodyfat, extremely good pumps & progress in the gym.
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
time for an update again!
Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout
Workouts:
PUSH - 05/06/23
Decline db press
56kg x 8
48kg x 11
Incline HS press
135kg x 9
100kg x 12
Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6
HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch
HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials
Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8
DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15
Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10
Rope crunches
4 sets to failure
Pull - 06/06/23
Single arm underhand LF row
75kg x 10
77,5kg x 8
Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10
Lat prayers
85kg x 12
85kg x 11
85kg x 10
HS High row
55kg x 15
55kg x 14
Neutral grip life fitness row
110kg x 10
89kg x 15
Barbell hypers
80kg x 10
80kg x 10
80kg x 10
Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10
High single arm cable curl
22kg x 10
22kg x 9
Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11
Arms & Calves - 08/06/23
Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10
Superset
Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10
Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10
Superset
Lying db extensions
22kg x 10
22kg x 10
22kg x 10
Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10
Superset
Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch
Dips machine
140kg x 8
120kg x 12
120kg x 12
Superset
Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10
Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20
Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10
Seated calf raises
55kg x 13
55kg x 12
55kg x 11
Leg raises into machine crunches
3 sets to failure on both
Legs - 09/06/23
Adductor machine
73,25kg x 16
73,25kg x 14
73,25kg x 12
Lying leg curls
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3
Heel elevated Safety bar squats
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)
Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3
Bulgarian split squats
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch
Leg extensions
75kg x 15
75kg x 12 ds 45kg x 12
Stiff legged bb deadlift
150kg x 10
150kg x 10
150kg x 10
Glute bridge
55kg x 20
55kg x 17
55kg x 14
PUSH - 11/06/24
Flat HS press
150kg x 8
120kg x 11
Incline HS press
135kg x 9
100kg x 14
Bodyweight dips
16x
13x
12x
Incline cable fly
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6
Set 2: rest pause
Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8
Cable rear laterals
3x20x10kg
Superset
Standing db side laterals
3x10x20kg
Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12
WEEK 2
Back & Calves - 12/06/23
Single arm iso lateral HS row
80kg x 12
82,5kg x 10
Single arm HS front pulldown
60kg x 10
60kg x 10
HS low row
3x10x120kg
Lat prayers
3x12x85kg
Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)
Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)
Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6
Toe presses
90kg x 12
90kg x 11
90kg x 10
Arms & Abs - 13/06/23
Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10
Superset:
Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10
Superset
Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10
Superset
Lying db extensions
20kg x 15
20kg x 13
20kg x 12
Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12
Superset:
Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12
Dips machine
130kg x 12
130kg x 12
130kg x 11
Superset
Alternating db curls
18kg x 10
18kg x 10
18kg x 10
Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11
Leg raises superset into machine crunches
4 sets to failure
Legs - 14/06/23
Adductor machine
73,25kg x 19
73,25kg x 17
73,25kg x 14
Lying leg curls
40kg x 10
40kg x 9
40kg x 9
Heel elevated Safety bar squats
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)
Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6
Leg extensions
75kg x 20
75kg x 15 ds 45kg x 12
V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8
Stiff legged bb deadlift
155kg x 10
155kg x 10
155kg x 10
Glute bridge
60kg x 20
60kg x 17
60kg x 15
Recent pic from tuesday
Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout
Workouts:
PUSH - 05/06/23
Decline db press
56kg x 8
48kg x 11
Incline HS press
135kg x 9
100kg x 12
Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6
HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch
HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials
Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8
DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15
Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10
Rope crunches
4 sets to failure
Pull - 06/06/23
Single arm underhand LF row
75kg x 10
77,5kg x 8
Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10
Lat prayers
85kg x 12
85kg x 11
85kg x 10
HS High row
55kg x 15
55kg x 14
Neutral grip life fitness row
110kg x 10
89kg x 15
Barbell hypers
80kg x 10
80kg x 10
80kg x 10
Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10
High single arm cable curl
22kg x 10
22kg x 9
Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11
Arms & Calves - 08/06/23
Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10
Superset
Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10
Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10
Superset
Lying db extensions
22kg x 10
22kg x 10
22kg x 10
Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10
Superset
Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch
Dips machine
140kg x 8
120kg x 12
120kg x 12
Superset
Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10
Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20
Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10
Seated calf raises
55kg x 13
55kg x 12
55kg x 11
Leg raises into machine crunches
3 sets to failure on both
Legs - 09/06/23
Adductor machine
73,25kg x 16
73,25kg x 14
73,25kg x 12
Lying leg curls
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3
Heel elevated Safety bar squats
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)
Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3
Bulgarian split squats
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch
Leg extensions
75kg x 15
75kg x 12 ds 45kg x 12
Stiff legged bb deadlift
150kg x 10
150kg x 10
150kg x 10
Glute bridge
55kg x 20
55kg x 17
55kg x 14
PUSH - 11/06/24
Flat HS press
150kg x 8
120kg x 11
Incline HS press
135kg x 9
100kg x 14
Bodyweight dips
16x
13x
12x
Incline cable fly
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6
Set 2: rest pause
Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8
Cable rear laterals
3x20x10kg
Superset
Standing db side laterals
3x10x20kg
Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12
WEEK 2
Back & Calves - 12/06/23
Single arm iso lateral HS row
80kg x 12
82,5kg x 10
Single arm HS front pulldown
60kg x 10
60kg x 10
HS low row
3x10x120kg
Lat prayers
3x12x85kg
Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)
Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)
Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6
Toe presses
90kg x 12
90kg x 11
90kg x 10
Arms & Abs - 13/06/23
Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10
Superset:
Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10
Superset
Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10
Superset
Lying db extensions
20kg x 15
20kg x 13
20kg x 12
Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12
Superset:
Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12
Dips machine
130kg x 12
130kg x 12
130kg x 11
Superset
Alternating db curls
18kg x 10
18kg x 10
18kg x 10
Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11
Leg raises superset into machine crunches
4 sets to failure
Legs - 14/06/23
Adductor machine
73,25kg x 19
73,25kg x 17
73,25kg x 14
Lying leg curls
40kg x 10
40kg x 9
40kg x 9
Heel elevated Safety bar squats
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)
Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6
Leg extensions
75kg x 20
75kg x 15 ds 45kg x 12
V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8
Stiff legged bb deadlift
155kg x 10
155kg x 10
155kg x 10
Glute bridge
60kg x 20
60kg x 17
60kg x 15
Recent pic from tuesday
maxmuscle1
Board Rep
- Joined
- Apr 4, 2015
- Messages
- 25,534
- Reaction score
- 22,671
- Points
- 121
time for an update again!
Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout
Workouts:
PUSH - 05/06/23
Decline db press
56kg x 8
48kg x 11
Incline HS press
135kg x 9
100kg x 12
Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6
HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch
HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials
Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8
DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15
Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10
Rope crunches
4 sets to failure
Pull - 06/06/23
Single arm underhand LF row
75kg x 10
77,5kg x 8
Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10
Lat prayers
85kg x 12
85kg x 11
85kg x 10
HS High row
55kg x 15
55kg x 14
Neutral grip life fitness row
110kg x 10
89kg x 15
Barbell hypers
80kg x 10
80kg x 10
80kg x 10
Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10
High single arm cable curl
22kg x 10
22kg x 9
Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11
Arms & Calves - 08/06/23
Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10
Superset
Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10
Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10
Superset
Lying db extensions
22kg x 10
22kg x 10
22kg x 10
Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10
Superset
Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch
Dips machine
140kg x 8
120kg x 12
120kg x 12
Superset
Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10
Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20
Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10
Seated calf raises
55kg x 13
55kg x 12
55kg x 11
Leg raises into machine crunches
3 sets to failure on both
Legs - 09/06/23
Adductor machine
73,25kg x 16
73,25kg x 14
73,25kg x 12
Lying leg curls
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3
Heel elevated Safety bar squats
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)
Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3
Bulgarian split squats
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch
Leg extensions
75kg x 15
75kg x 12 ds 45kg x 12
Stiff legged bb deadlift
150kg x 10
150kg x 10
150kg x 10
Glute bridge
55kg x 20
55kg x 17
55kg x 14
PUSH - 11/06/24
Flat HS press
150kg x 8
120kg x 11
Incline HS press
135kg x 9
100kg x 14
Bodyweight dips
16x
13x
12x
Incline cable fly
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6
Set 2: rest pause
Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8
Cable rear laterals
3x20x10kg
Superset
Standing db side laterals
3x10x20kg
Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12
WEEK 2
Back & Calves - 12/06/23
Single arm iso lateral HS row
80kg x 12
82,5kg x 10
Single arm HS front pulldown
60kg x 10
60kg x 10
HS low row
3x10x120kg
Lat prayers
3x12x85kg
Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)
Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)
Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6
Toe presses
90kg x 12
90kg x 11
90kg x 10
Arms & Abs - 13/06/23
Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10
Superset:
Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10
Superset
Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10
Superset
Lying db extensions
20kg x 15
20kg x 13
20kg x 12
Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12
Superset:
Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12
Dips machine
130kg x 12
130kg x 12
130kg x 11
Superset
Alternating db curls
18kg x 10
18kg x 10
18kg x 10
Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11
Leg raises superset into machine crunches
4 sets to failure
Legs - 14/06/23
Adductor machine
73,25kg x 19
73,25kg x 17
73,25kg x 14
Lying leg curls
40kg x 10
40kg x 9
40kg x 9
Heel elevated Safety bar squats
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)
Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6
Leg extensions
75kg x 20
75kg x 15 ds 45kg x 12
V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8
Stiff legged bb deadlift
155kg x 10
155kg x 10
155kg x 10
Glute bridge
60kg x 20
60kg x 17
60kg x 15
Recent pic from tuesday
Very nice posts of your in depth progress ! You, I , and a few others all are sitting around 230lbs ! Hope all it well
. Love the Primo/Npp/Gh combo w test ! I’m formulating my next four week block as we speak ! Been kickingass and super strong 
Max
Love the log Rigeu
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Very nice posts of your in depth progress ! You, I , and a few others all are sitting around 230lbs ! Hope all it well. Love the Primo/Npp/Gh combo w test ! I’m formulating my next four week block as we speak ! Been kickingass and super strong
Max
Love the log Rigeu
Thanks brother! You won’t be disappointed about the combo, been loving it so far
maxmuscle1
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Thanks brother! You won’t be disappointed about the combo, been loving it so far
Nice ! I love 600-700mg primo- 400npp w test/gh ! I’ve used Deca and mixed nandrolone but not NPP/Primo so it should be a nice powerhouse without all the water !
Max
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Nice ! I love 600-700mg primo- 400npp w test/gh ! I’ve used Deca and mixed nandrolone but not NPP/Primo so it should be a nice powerhouse without all the water !
Max
I like shorter ester much more because of that reason (less water retention), if you don’t like it swap it out and it’s out of your system in just a few days.
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Thanks bro, dose will titrate up ofcourse but it’s just a waste of time and health to start of to high. Slowly but steady, as food goes up and trainingsperformance starting to stall, the dosage go up as well.
Also some take aways for a lot of people is that you don’t need insane high dosages when implementing hgh and insulin, they all work synergistic, in combination with a calorie surplus and training hard AF your body has no choice to grow.
Battousai
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Good notes. I was actually on higher doses and backed off to 200mg Test/Primo and focused more on diet. Now that I'm eating 6x a day, progress is actually increasing on less steroids but more food intake.
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Good to here this as well! Diet, training and resting (good sleep quality) are so important to make solid progress and so much ppl neglect one or more of the above.
Especially during a cut you’ll see who is on their game and who is not. More drugs isn’t going to make it happen. I can tell you that!
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Update of the week!
Another solid week of progression accros all the workouts. Really enjoying the program so far.
Cycle stayed the same
Food will increase upcoming monday to:
4720 kcals TD
4100 kcals NTD
Cardio:
5-6 x 30 min fasted on the bike a week
8-9k steps daily
Bodyweight:
105kg didn’t go up, but lifts increased, slight increase in carbohydrates next week +50gr on training and rest days.
Arms & Calves - 19/06/23
Alternating db curls
22kg x 12
22kg x 10
22kg x 10
Superset:
Long rope cable pushdowns
34kg x 15
34kg x 13
34kg x 12
Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 12
Superset:
Lying db extensions
22kg x 12
22kg x 11
22kg x 10
Single arm hammer cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 12
Dips machine
130kg x 12
130kg x 11
130kg x 10
Barbell curls dropset of death
30kg x 12 ds 25kg x 12 ds 20kg x 12 ds 15kg x 12
Overhead rope extensions dropset of death
28kg x 12 ds 17,5kg x 10 ds 12,5kg x 10
Dumbell side lateral raises into BB upright row
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
Toe presses
Cluster 1: 93,75kg x 10 RP x 7 RP x 5
Cluster 2: 75kg x 15 RP x 9 RP x 6
Seated calf raises
55kg x 14
55kg x 12
55kg x
Legs - 20/06/23
Adductor machine
75kg x 22
75kg x 17
75kg x 15
Lying leg curls sets van 10 (laatste set ds + 10 partials + 10 sec iso hold
40kg x 10
40kg x 10
40kg x 10 ds
Pendulum squat
80kg x 8
80kg x 8
50kg x 16
Watson leg press (in between sets keep legs on the legpress - 3 sec eccentrics)
240kg x 15
240kg x 15
240kg x 15
Bulgarian split squat
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 12
Stiff legged bb deadlift
160kg x 8
160kg x 8
160kg x 8
HS Iso-lateral kneeling leg curl
30kg x 12
30kg x 12
30kg x 10
PUSH - 21/06/23
Toe press
95kg x 10
95kg x 10
95kg x 10
95kg x 10
Decline db press
56kg x 11
48kg x 13
Incline HS press
140kg x 8
100kg x 14,5~
HS pin loaded chest press
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4
HS pectoral fly
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9
HS rear delt fly
91,5kg x 15
91,5kg x 13
91,5kg x 12
Seated life fitness machine side laterals
42,5kg x 15
42,5kg x 13
42,5kg x 10
SA Cable side lateral raise
3x15x7,5kg
Straight bar cable pushdowns
80kg x 13
80kg x 11
80kg x 10
SA overhead rope extensions
20kg x 15
20kg x 12
20kg x 10
Back, Biceps & Abs - 23/06/23
Single arm iso lateral HS row
85kg x 11
87,5kg x 8
Single arm HS front pulldown
60kg x 11
60kg x 10
45kg x 15
HS low row
125kg x 12
125kg x 10
125kg x 10
Lat pulldowns
89kg x 15
89kg x 13
89kg x 12
Lat Prayers
90kg x 10
90kg x 10
90kg x 10
Bent over db rows
36kg x 12
36kg x 12
36kg x 12
Life fitness preacher curls
67,5kg x 15
67,5kg x 13
67,5kg x 11
SA BDB cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 11
Leg raises into machine crunches
4 sets to failure
Legs - 24/03/23
Life fitness adductor machine
76,25kg x 23
76,25kg x 18
76,25kg x 16
Seated leg curl
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials
Pendulum squat
80kg x 10
82,5kg x 8
52,5kg x 16
Leg press
260kg x 15
260kg x 10 myo rep x 5
260kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 10 + 25 partials
Stiff legged barbell deadlift
165kg x 8
165kg x 8
165kg x 8
Glute bridge
65kg x 20
65kg x 18
65kg x 15
Current shape see pics !
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Another solid week of progression accros all the workouts. Really enjoying the program so far.
Cycle stayed the same
Food will increase upcoming monday to:
4720 kcals TD
4100 kcals NTD
Cardio:
5-6 x 30 min fasted on the bike a week
8-9k steps daily
Bodyweight:
105kg didn’t go up, but lifts increased, slight increase in carbohydrates next week +50gr on training and rest days.
Arms & Calves - 19/06/23
Alternating db curls
22kg x 12
22kg x 10
22kg x 10
Superset:
Long rope cable pushdowns
34kg x 15
34kg x 13
34kg x 12
Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 12
Superset:
Lying db extensions
22kg x 12
22kg x 11
22kg x 10
Single arm hammer cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 12
Dips machine
130kg x 12
130kg x 11
130kg x 10
Barbell curls dropset of death
30kg x 12 ds 25kg x 12 ds 20kg x 12 ds 15kg x 12
Overhead rope extensions dropset of death
28kg x 12 ds 17,5kg x 10 ds 12,5kg x 10
Dumbell side lateral raises into BB upright row
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
Toe presses
Cluster 1: 93,75kg x 10 RP x 7 RP x 5
Cluster 2: 75kg x 15 RP x 9 RP x 6
Seated calf raises
55kg x 14
55kg x 12
55kg x
Legs - 20/06/23
Adductor machine
75kg x 22
75kg x 17
75kg x 15
Lying leg curls
sets van 10 (laatste set ds + 10 partials + 10 sec iso hold40kg x 10
40kg x 10
40kg x 10 ds
Pendulum squat
80kg x 8
80kg x 8
50kg x 16
Watson leg press (in between sets keep legs on the legpress - 3 sec eccentrics)
240kg x 15
240kg x 15
240kg x 15
Bulgarian split squat
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 12
Stiff legged bb deadlift
160kg x 8
160kg x 8
160kg x 8
HS Iso-lateral kneeling leg curl
30kg x 12
30kg x 12
30kg x 10
PUSH - 21/06/23
Toe press
95kg x 10
95kg x 10
95kg x 10
95kg x 10
Decline db press
56kg x 11
48kg x 13
Incline HS press
140kg x 8
100kg x 14,5~
HS pin loaded chest press
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4
HS pectoral fly
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9
HS rear delt fly
91,5kg x 15
91,5kg x 13
91,5kg x 12
Seated life fitness machine side laterals
42,5kg x 15
42,5kg x 13
42,5kg x 10
SA Cable side lateral raise
3x15x7,5kg
Straight bar cable pushdowns
80kg x 13
80kg x 11
80kg x 10
SA overhead rope extensions
20kg x 15
20kg x 12
20kg x 10
Back, Biceps & Abs - 23/06/23
Single arm iso lateral HS row
85kg x 11
87,5kg x 8
Single arm HS front pulldown
60kg x 11
60kg x 10
45kg x 15
HS low row
125kg x 12
125kg x 10
125kg x 10
Lat pulldowns
89kg x 15
89kg x 13
89kg x 12
Lat Prayers
90kg x 10
90kg x 10
90kg x 10
Bent over db rows
36kg x 12
36kg x 12
36kg x 12
Life fitness preacher curls
67,5kg x 15
67,5kg x 13
67,5kg x 11
SA BDB cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 11
Leg raises into machine crunches
4 sets to failure
Legs - 24/03/23
Life fitness adductor machine
76,25kg x 23
76,25kg x 18
76,25kg x 16
Seated leg curl
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials
Pendulum squat
80kg x 10
82,5kg x 8
52,5kg x 16
Leg press
260kg x 15
260kg x 10 myo rep x 5
260kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 10 + 25 partials
Stiff legged barbell deadlift
165kg x 8
165kg x 8
165kg x 8
Glute bridge
65kg x 20
65kg x 18
65kg x 15
Current shape see pics !
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Week 4 of the trainingsprogram!
Still able to progress almost every lift on every workout.
Unfortunately my bodyweight stalled, even came down a little bit while i upped my kcals mid week. Conditioning seems to improve though, pumps and look during workouts are nuts! But the goal now is to gain as much muscle as possible, so we going to up kcals until we slowly start to gain weight.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since Thursday to the following:
4920 kcals TD (300 P, 750 C, 80 F)
4100 kcals NTD (300 P, 500 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (+150mg test, +100mg npp):
600mg test e / week
400mg Primo / week
300mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
Push - 26/06/23
Flat HS press
150kg x 9
120kg x 12
Incline HS press
140kg x 9
100kg x 15
HS pin loaded chest press
89kg x 12
89kg x 10 RP x 6 RP x 4
HS pectoral fly
108kg x 15
108kg x 12
108kg x 10
HS rear delt fly hold flex for 2 sec
91,5kg x 15
91,5kg x 15
91,5kg x 15
91,5kg x 15
Life fitness shoulder press machine
57,5kg x 10
57,5kg x 9
57,5kg x 8
Dumbell Y-raises
3x12x14
Barbell upright rows
3x15x30kg
Long rope triceps pushdowns
35kg x 15
35kg x 12
35kg x 10 ds 24,5kg x 10 ds 15kg x 10
Single arm rope overhead ext
25kg x 13
25kg x 12
25kg x 11
Toe press
95kg x 12
95kg x 12
95kg x 12
95kg x 12
Leg raises into machine crunches
4 sets to failure
Back, biceps & calves - 27/06/23
Wide grip iso lateral HS row
140kg x 10 (1-2 rir)
150kg x 8 (1 rir)
150kg x 8 (failure)
Single arm dumbell row
3x8x60kg
HS low row
3x12x125kg
Lat pulldowns
101kg x 12
Cluster: 101kg x 10 RP x 6 RP x 5
SLDL
170kg x 8
170kg x 8
170kg x 8
Alternating db curls
22kg x 10
22kg x 9
18kg x 15
Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 8
Seated calf raises
60kg x 15
60kg x 13
60kg x 11
60kg x 10
Arms, abs & Calves - 29/06/23
EZ bar cable curls
75kg x 12
75kg x 12
75kg x 11
75kg x 11
Superset:
Long rope cable pushdowns
35kg x 15
35kg x 15
35kg x 15
35kg x 15
Life fitness preacher curls
71,25kg x 11
71,25kg x 11
71,25kg x 10
71,25kg x 10
Superset:
Overhead rope extensions
28kg x 12
28kg x 11
28kg x 10
28kg x 10
Dumbell hammer curls
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8
Dips machine
130kg x 15
130kg x 12
130kg x 11
130kg x 10 ds 80kg x 12
Single arm bdb cable curls
13,75kg x 15
13,75kg x 14
Toe presses
95kg x 13
95kg x 12
95kg x 11
95kg x 10
Leg raises
4 sets to failure
LEGS - 29/06/23
Life fitness adductor machine
77,5kg x 20
77,5kg x 17
77,5kg x 15
Seated leg curl
102,5kg x 8
102,5kg x 8
102,5kg x 8 RP x 6 RP x 5 (low rep RP)
75kg x 15 RP x 9 RP x 7 (high rep RP)
Pendulum squat
80kg x 11,5~
83,75kg x 7
55kg x 17
Leg press
270kg x 15
270kg x 15
270kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith
52kg x 16
52kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 12 ds 45kg x 10
HS Iso-lateral kneeling leg curl
30kg x 15
30kg x 15
30kg x 15
Glute bridge
70kg x 20
70kg x 18
70kg x 16
PUSH - 01/07/23
HS MTS chest press
120kg x 9
90kg x 13
HS MTS incline press
110kg x 8
90kg x 11
Bodyweight dips
15x
15x
12x
Incline cable flys
30kg x 12
30kg x 12
30kg x 12
Cable crossover
35kg x 15 RP x 12 RP x 10
Dumbell side lateral raises
3x20x18kg laatste set ds 12kg x 12 ds 8kg x 10
Life fitness rear deltoid fly
84kg x 15
84kg x 15
84kg x 15
Cable front delt raises
30kg x 12
30kg x 12
30kg x 12
Straight bar cable pushdowns
85kg x 14
85kg x 12
85kg x 10 ds 60kg x 8 ds 45kg x 8
Life fitness Abdominal crunch
86kg x 20
86kg x 18
86kg x 17
86kg x 16
I’ll make some shape updates in the upcoming week stay tuned!!
Still able to progress almost every lift on every workout.
Unfortunately my bodyweight stalled, even came down a little bit while i upped my kcals mid week. Conditioning seems to improve though, pumps and look during workouts are nuts! But the goal now is to gain as much muscle as possible, so we going to up kcals until we slowly start to gain weight.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since Thursday to the following:
4920 kcals TD (300 P, 750 C, 80 F)
4100 kcals NTD (300 P, 500 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (+150mg test, +100mg npp):
600mg test e / week
400mg Primo / week
300mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
Push - 26/06/23
Flat HS press
150kg x 9
120kg x 12
Incline HS press
140kg x 9
100kg x 15
HS pin loaded chest press
89kg x 12
89kg x 10 RP x 6 RP x 4
HS pectoral fly
108kg x 15
108kg x 12
108kg x 10
HS rear delt fly
hold flex for 2 sec91,5kg x 15
91,5kg x 15
91,5kg x 15
91,5kg x 15
Life fitness shoulder press machine
57,5kg x 10
57,5kg x 9
57,5kg x 8
Dumbell Y-raises
3x12x14
Barbell upright rows
3x15x30kg
Long rope triceps pushdowns
35kg x 15
35kg x 12
35kg x 10 ds 24,5kg x 10 ds 15kg x 10
Single arm rope overhead ext
25kg x 13
25kg x 12
25kg x 11
Toe press
95kg x 12
95kg x 12
95kg x 12
95kg x 12
Leg raises into machine crunches
4 sets to failure
Back, biceps & calves - 27/06/23
Wide grip iso lateral HS row
140kg x 10 (1-2 rir)
150kg x 8 (1 rir)
150kg x 8 (failure)
Single arm dumbell row
3x8x60kg
HS low row
3x12x125kg
Lat pulldowns
101kg x 12
Cluster: 101kg x 10 RP x 6 RP x 5
SLDL
170kg x 8
170kg x 8
170kg x 8
Alternating db curls
22kg x 10
22kg x 9
18kg x 15
Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 8
Seated calf raises
60kg x 15
60kg x 13
60kg x 11
60kg x 10
Arms, abs & Calves - 29/06/23
EZ bar cable curls
75kg x 12
75kg x 12
75kg x 11
75kg x 11
Superset:
Long rope cable pushdowns
35kg x 15
35kg x 15
35kg x 15
35kg x 15
Life fitness preacher curls
71,25kg x 11
71,25kg x 11
71,25kg x 10
71,25kg x 10
Superset:
Overhead rope extensions
28kg x 12
28kg x 11
28kg x 10
28kg x 10
Dumbell hammer curls
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8
Dips machine
130kg x 15
130kg x 12
130kg x 11
130kg x 10 ds 80kg x 12
Single arm bdb cable curls
13,75kg x 15
13,75kg x 14
Toe presses
95kg x 13
95kg x 12
95kg x 11
95kg x 10
Leg raises
4 sets to failure
LEGS - 29/06/23
Life fitness adductor machine
77,5kg x 20
77,5kg x 17
77,5kg x 15
Seated leg curl
102,5kg x 8
102,5kg x 8
102,5kg x 8 RP x 6 RP x 5 (low rep RP)
75kg x 15 RP x 9 RP x 7 (high rep RP)
Pendulum squat
80kg x 11,5~
83,75kg x 7
55kg x 17
Leg press
270kg x 15
270kg x 15
270kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith
52kg x 16
52kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 12 ds 45kg x 10
HS Iso-lateral kneeling leg curl
30kg x 15
30kg x 15
30kg x 15
Glute bridge
70kg x 20
70kg x 18
70kg x 16
PUSH - 01/07/23
HS MTS chest press
120kg x 9
90kg x 13
HS MTS incline press
110kg x 8
90kg x 11
Bodyweight dips
15x
15x
12x
Incline cable flys
30kg x 12
30kg x 12
30kg x 12
Cable crossover
35kg x 15 RP x 12 RP x 10
Dumbell side lateral raises
3x20x18kg laatste set ds 12kg x 12 ds 8kg x 10
Life fitness rear deltoid fly
84kg x 15
84kg x 15
84kg x 15
Cable front delt raises
30kg x 12
30kg x 12
30kg x 12
Straight bar cable pushdowns
85kg x 14
85kg x 12
85kg x 10 ds 60kg x 8 ds 45kg x 8
Life fitness Abdominal crunch
86kg x 20
86kg x 18
86kg x 17
86kg x 16
I’ll make some shape updates in the upcoming week stay tuned!!
- Joined
- Jul 16, 2014
- Messages
- 23,785
- Reaction score
- 13,486
- Points
- 121
Solid!Update of the week!
Another solid week of progression accros all the workouts. Really enjoying the program so far.
Cycle stayed the same
Food will increase upcoming monday to:
4720 kcals TD
4100 kcals NTD
Cardio:
5-6 x 30 min fasted on the bike a week
8-9k steps daily
Bodyweight:
105kg didn’t go up, but lifts increased, slight increase in carbohydrates next week +50gr on training and rest days.
Arms & Calves - 19/06/23
Alternating db curls
22kg x 12
22kg x 10
22kg x 10
Superset:
Long rope cable pushdowns
34kg x 15
34kg x 13
34kg x 12
Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 12
Superset:
Lying db extensions
22kg x 12
22kg x 11
22kg x 10
Single arm hammer cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 12
Dips machine
130kg x 12
130kg x 11
130kg x 10
Barbell curls dropset of death
30kg x 12 ds 25kg x 12 ds 20kg x 12 ds 15kg x 12
Overhead rope extensions dropset of death
28kg x 12 ds 17,5kg x 10 ds 12,5kg x 10
Dumbell side lateral raises into BB upright row
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
Toe presses
Cluster 1: 93,75kg x 10 RP x 7 RP x 5
Cluster 2: 75kg x 15 RP x 9 RP x 6
Seated calf raises
55kg x 14
55kg x 12
55kg x
Legs - 20/06/23
Adductor machine
75kg x 22
75kg x 17
75kg x 15
Lying leg curls
40kg x 10
40kg x 10
40kg x 10 ds
Pendulum squat
80kg x 8
80kg x 8
50kg x 16
Watson leg press (in between sets keep legs on the legpress - 3 sec eccentrics)
240kg x 15
240kg x 15
240kg x 15
Bulgarian split squat
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 12
Stiff legged bb deadlift
160kg x 8
160kg x 8
160kg x 8
HS Iso-lateral kneeling leg curl
30kg x 12
30kg x 12
30kg x 10
PUSH - 21/06/23
Toe press
95kg x 10
95kg x 10
95kg x 10
95kg x 10
Decline db press
56kg x 11
48kg x 13
Incline HS press
140kg x 8
100kg x 14,5~
HS pin loaded chest press
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4
HS pectoral fly
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9
HS rear delt fly
91,5kg x 15
91,5kg x 13
91,5kg x 12
Seated life fitness machine side laterals
42,5kg x 15
42,5kg x 13
42,5kg x 10
SA Cable side lateral raise
3x15x7,5kg
Straight bar cable pushdowns
80kg x 13
80kg x 11
80kg x 10
SA overhead rope extensions
20kg x 15
20kg x 12
20kg x 10
Back, Biceps & Abs - 23/06/23
Single arm iso lateral HS row
85kg x 11
87,5kg x 8
Single arm HS front pulldown
60kg x 11
60kg x 10
45kg x 15
HS low row
125kg x 12
125kg x 10
125kg x 10
Lat pulldowns
89kg x 15
89kg x 13
89kg x 12
Lat Prayers
90kg x 10
90kg x 10
90kg x 10
Bent over db rows
36kg x 12
36kg x 12
36kg x 12
Life fitness preacher curls
67,5kg x 15
67,5kg x 13
67,5kg x 11
SA BDB cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 11
Leg raises into machine crunches
4 sets to failure
Legs - 24/03/23
Life fitness adductor machine
76,25kg x 23
76,25kg x 18
76,25kg x 16
Seated leg curl
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials
Pendulum squat
80kg x 10
82,5kg x 8
52,5kg x 16
Leg press
260kg x 15
260kg x 10 myo rep x 5
260kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 10 + 25 partials
Stiff legged barbell deadlift
165kg x 8
165kg x 8
165kg x 8
Glute bridge
65kg x 20
65kg x 18
65kg x 15
Current shape see pics !
Verzonden vanaf mijn iPhone met Tapatalk
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
Thanks bro means a lot to here that from you!!
maxmuscle1
Board Rep
- Joined
- Apr 4, 2015
- Messages
- 25,534
- Reaction score
- 22,671
- Points
- 121
Update of the week!
Another solid week of progression accros all the workouts. Really enjoying the program so far.
Cycle stayed the same
Food will increase upcoming monday to:
4720 kcals TD
4100 kcals NTD
Cardio:
5-6 x 30 min fasted on the bike a week
8-9k steps daily
Bodyweight:
105kg didn’t go up, but lifts increased, slight increase in carbohydrates next week +50gr on training and rest days.
Arms & Calves - 19/06/23
Alternating db curls
22kg x 12
22kg x 10
22kg x 10
Superset:
Long rope cable pushdowns
34kg x 15
34kg x 13
34kg x 12
Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 12
Superset:
Lying db extensions
22kg x 12
22kg x 11
22kg x 10
Single arm hammer cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 12
Dips machine
130kg x 12
130kg x 11
130kg x 10
Barbell curls dropset of death
30kg x 12 ds 25kg x 12 ds 20kg x 12 ds 15kg x 12
Overhead rope extensions dropset of death
28kg x 12 ds 17,5kg x 10 ds 12,5kg x 10
Dumbell side lateral raises into BB upright row
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
Toe presses
Cluster 1: 93,75kg x 10 RP x 7 RP x 5
Cluster 2: 75kg x 15 RP x 9 RP x 6
Seated calf raises
55kg x 14
55kg x 12
55kg x
Legs - 20/06/23
Adductor machine
75kg x 22
75kg x 17
75kg x 15
Lying leg curls
40kg x 10
40kg x 10
40kg x 10 ds
Pendulum squat
80kg x 8
80kg x 8
50kg x 16
Watson leg press (in between sets keep legs on the legpress - 3 sec eccentrics)
240kg x 15
240kg x 15
240kg x 15
Bulgarian split squat
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 12
Stiff legged bb deadlift
160kg x 8
160kg x 8
160kg x 8
HS Iso-lateral kneeling leg curl
30kg x 12
30kg x 12
30kg x 10
PUSH - 21/06/23
Toe press
95kg x 10
95kg x 10
95kg x 10
95kg x 10
Decline db press
56kg x 11
48kg x 13
Incline HS press
140kg x 8
100kg x 14,5~
HS pin loaded chest press
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4
HS pectoral fly
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9
HS rear delt fly
91,5kg x 15
91,5kg x 13
91,5kg x 12
Seated life fitness machine side laterals
42,5kg x 15
42,5kg x 13
42,5kg x 10
SA Cable side lateral raise
3x15x7,5kg
Straight bar cable pushdowns
80kg x 13
80kg x 11
80kg x 10
SA overhead rope extensions
20kg x 15
20kg x 12
20kg x 10
Back, Biceps & Abs - 23/06/23
Single arm iso lateral HS row
85kg x 11
87,5kg x 8
Single arm HS front pulldown
60kg x 11
60kg x 10
45kg x 15
HS low row
125kg x 12
125kg x 10
125kg x 10
Lat pulldowns
89kg x 15
89kg x 13
89kg x 12
Lat Prayers
90kg x 10
90kg x 10
90kg x 10
Bent over db rows
36kg x 12
36kg x 12
36kg x 12
Life fitness preacher curls
67,5kg x 15
67,5kg x 13
67,5kg x 11
SA BDB cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 11
Leg raises into machine crunches
4 sets to failure
Legs - 24/03/23
Life fitness adductor machine
76,25kg x 23
76,25kg x 18
76,25kg x 16
Seated leg curl
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials
Pendulum squat
80kg x 10
82,5kg x 8
52,5kg x 16
Leg press
260kg x 15
260kg x 10 myo rep x 5
260kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions
77,5kg x 15
77,5kg x 10 + 25 partials
Stiff legged barbell deadlift
165kg x 8
165kg x 8
165kg x 8
Glute bridge
65kg x 20
65kg x 18
65kg x 15
Current shape see pics !
Verzonden vanaf mijn iPhone met Tapatalk
verdomme een! Ziet eruit als een Tank Rigeu
Max
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
Update:
Week 5 of the trainingsprogram
Progress on almost every lift this week, energy and pump are vert good during the workouts.
Bodyweight came up 0.5lbs. Seems like everything i’m putting on a s very good quality weight because conditioning is sticking! But again we’re going to up kcals to continue increasing bodyweight.
Bodyweight up to 105kg (232 lbs) fasted.
Food intake increased since Thursday to the following:
5120 kcals TD (300 P, 800 C, 80 F)
4325 kcals NTD (300 P, 500 C, 125 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (same as last week):
600mg test e / week
400mg Primo / week
300mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
BACK & CALVES - 03/07/23
Wide grip iso lateral HS row
140kg x 14
150kg x 11
150kg x 10
Single arm dumbell row
3x12x60kg
HS low row
130kg x 12
130kg x 12
130kg x 10
Lat pulldowns
101kg x 13
101kg x 12
101kg x 12
Lat prayers
90kg x 12
90kg x 10
80kg x 12
SLDL
170kg x 10
170kg x 10
170kg x 8
HS rear delt fly
89kg x 15
89kg x 13
89kg x 12 + 8 partials
Toe presses
97,5kg x 10
97,5kg x 10
97,5kg x 9
97,5kg x 9
97,5kg x 8
ARMS & ABS - 04/07/23
Long rope cable pushdowns
36,25kg x 15
36,25kg x 15
36,25kg x 15
36,25kg x 13
Superset:
Life fitness preacher curls
75kg x 12
75kg x 11
75kg x 10
75kg x 9
Lying db extensions
22kg x 12
22kg x 10
20kg x 11
20kg x 10
Superset:
Dumbell hammer curls
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8
Single arm D-handle pushdowns
15kg x 12
15kg x 11
15kg x 10
Superset:
Single arm bdb cable curls
15kg x 14
15kg x 13
15kg x 11
Cable kickbacks (high rep burnout)
10kg x 20
10kg x 20
Ez bar curls (high rep burn out)
20kg x 20
20kg x 20
Life fitness seated side lateral raise
40kg x 14
40kg x 13
40kg x 12
Seated calf raises
70kg x 13
70kg x 11
70kg x 10
55kg x 15
Leg raises into ab wheel roll-outs
4 sets to failure
LEGS - 05/07/23
Life fitness adductor machine
78,75kg x 18 + 2 with spot
78,75kg x 13 + 2 spot
78,75kg x 11 + 3 spot
Seated leg curl
102,5kg x 12
102,5kg x 11
102,5kg x 10
Pendulum squat
85kg x 9
60kg x 16
Watson leg press
280kg x 15
280kg x 15
280kg x 15 failure
Leg extensions
77,5kg x 16
77,5kg x 13
77,5kg x 12
Bulgarian split squat in the smith
54kg x 16
54kg x 15 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl
32,5kg x 15
32,5kg x 13
32,5kg x 12
Glute bridge
75kg x 20
75kg x 18
75kg x 16
Push - 07/07/23
Toe presses
97,5kg x 12
97,5kg x 11
97,5kg x 10
97,5kg x 10
Flat HS press
150kg x 9
120kg x 12
Incline HS press meer reps/gewicht
140kg x 10
105kg x 14
HS pin loaded chest press
91,5kg x 10
91,5kg x 10 RP x 4 RP x 3
HS pectoral fly
108kg x 15
108kg x 14
108kg x 12
HS rear delt fly
91,5kg x 20
91,5kg x 17
91,5kg x 16 + 5 partials
Life fitness shoulder press machine
60kg x 8
60kg x 8
60kg x 8 failure
Standing machine side lateral raises
5kg x 16
5kg x 15
5kg x 12
Straight bar cable pushdowns
80kg x 15
80kg x 13
80kg x 12
Single arm rope overhead ext
25kg x 11
25kg x 10
25kg x 10
PULL - 08/07/23
Wide grip iso lateral HS row
150kg x 12
160kg x 8
120kg x 15
Single arm dumbell row
3x10x62,5kg
HS low row
140kg x 10
140kg x 9
140kg x 9
Lat pulldowns
101kg x 15
101kg x 14
101kg x 13
Lat prayers
90kg x 12
90kg x 10
80kg x 13
Stiff legged barbell deadlift
180kg x 8
180kg x 8
180kg x 8
Straight bar cable curls
65kg x 15
65kg x 13
65kg x 11
Single arm bdb cable curls
15,5kg x 14
15,5kg x 13
15,5kg x 12
Rope crunches
4 sets to failure
Seated calf raise
72,5kg x 15
72,5kg x 12
72,5kg x 10
57,5kg x 13
Current shape
Week 5 of the trainingsprogram
Progress on almost every lift this week, energy and pump are vert good during the workouts.
Bodyweight came up 0.5lbs. Seems like everything i’m putting on a s very good quality weight because conditioning is sticking! But again we’re going to up kcals to continue increasing bodyweight.
Bodyweight up to 105kg (232 lbs) fasted.
Food intake increased since Thursday to the following:
5120 kcals TD (300 P, 800 C, 80 F)
4325 kcals NTD (300 P, 500 C, 125 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (same as last week):
600mg test e / week
400mg Primo / week
300mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
BACK & CALVES - 03/07/23
Wide grip iso lateral HS row
140kg x 14
150kg x 11
150kg x 10
Single arm dumbell row
3x12x60kg
HS low row
130kg x 12
130kg x 12
130kg x 10
Lat pulldowns
101kg x 13
101kg x 12
101kg x 12
Lat prayers
90kg x 12
90kg x 10
80kg x 12
SLDL
170kg x 10
170kg x 10
170kg x 8
HS rear delt fly
89kg x 15
89kg x 13
89kg x 12 + 8 partials
Toe presses
97,5kg x 10
97,5kg x 10
97,5kg x 9
97,5kg x 9
97,5kg x 8
ARMS & ABS - 04/07/23
Long rope cable pushdowns
36,25kg x 15
36,25kg x 15
36,25kg x 15
36,25kg x 13
Superset:
Life fitness preacher curls
75kg x 12
75kg x 11
75kg x 10
75kg x 9
Lying db extensions
22kg x 12
22kg x 10
20kg x 11
20kg x 10
Superset:
Dumbell hammer curls
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8
Single arm D-handle pushdowns
15kg x 12
15kg x 11
15kg x 10
Superset:
Single arm bdb cable curls
15kg x 14
15kg x 13
15kg x 11
Cable kickbacks (high rep burnout)
10kg x 20
10kg x 20
Ez bar curls (high rep burn out)
20kg x 20
20kg x 20
Life fitness seated side lateral raise
40kg x 14
40kg x 13
40kg x 12
Seated calf raises
70kg x 13
70kg x 11
70kg x 10
55kg x 15
Leg raises into ab wheel roll-outs
4 sets to failure
LEGS - 05/07/23
Life fitness adductor machine
78,75kg x 18 + 2 with spot
78,75kg x 13 + 2 spot
78,75kg x 11 + 3 spot
Seated leg curl
102,5kg x 12
102,5kg x 11
102,5kg x 10
Pendulum squat
85kg x 9
60kg x 16
Watson leg press
280kg x 15
280kg x 15
280kg x 15 failure
Leg extensions
77,5kg x 16
77,5kg x 13
77,5kg x 12
Bulgarian split squat in the smith
54kg x 16
54kg x 15 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl
32,5kg x 15
32,5kg x 13
32,5kg x 12
Glute bridge
75kg x 20
75kg x 18
75kg x 16
Push - 07/07/23
Toe presses
97,5kg x 12
97,5kg x 11
97,5kg x 10
97,5kg x 10
Flat HS press
150kg x 9
120kg x 12
Incline HS press
meer reps/gewicht140kg x 10
105kg x 14
HS pin loaded chest press
91,5kg x 10
91,5kg x 10 RP x 4 RP x 3
HS pectoral fly
108kg x 15
108kg x 14
108kg x 12
HS rear delt fly
91,5kg x 20
91,5kg x 17
91,5kg x 16 + 5 partials
Life fitness shoulder press machine
60kg x 8
60kg x 8
60kg x 8 failure
Standing machine side lateral raises
5kg x 16
5kg x 15
5kg x 12
Straight bar cable pushdowns
80kg x 15
80kg x 13
80kg x 12
Single arm rope overhead ext
25kg x 11
25kg x 10
25kg x 10
PULL - 08/07/23
Wide grip iso lateral HS row
150kg x 12
160kg x 8
120kg x 15
Single arm dumbell row
3x10x62,5kg
HS low row
140kg x 10
140kg x 9
140kg x 9
Lat pulldowns
101kg x 15
101kg x 14
101kg x 13
Lat prayers
90kg x 12
90kg x 10
80kg x 13
Stiff legged barbell deadlift
180kg x 8
180kg x 8
180kg x 8
Straight bar cable curls
65kg x 15
65kg x 13
65kg x 11
Single arm bdb cable curls
15,5kg x 14
15,5kg x 13
15,5kg x 12
Rope crunches
4 sets to failure
Seated calf raise
72,5kg x 15
72,5kg x 12
72,5kg x 10
57,5kg x 13
Current shape
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
Update:
Week 6 (last week) of the trainingsprogram
Another solid week of progress! Few more reps, better controle or a little bit more weight for all the exercises
Bodyweight came up with 1kg (2lbs), finally.
Food intake will stay the same upcoming week:
5120 kcals TD (300 P, 800 C, 80 F)
4325 kcals NTD (300 P, 500 C, 125 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (NPP and Primo wil go up 100mg each next week):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
Fasted bloodglucose is at a very good spot so no things will change with insulin.
Workout of the week:
ARMS - 10/07/23
Toe presses
97,5kg x 14
97,5kg x 12
97,5kg x 12
97,5kg x 11
Long rope cable pushdowns
37,5kg x 15
37,5kg x 15
37,5kg x 13
Superset:
Alternating db curls
20kg x 15
20kg x 12
20kg x 10
Life fitness preacher curls
75kg x 12
75kg x 11
75kg x 10
Superset:
Lying db extensions
22kg x 13
22kg x 11
22kg x 10
Dips machine
140kg x 11
140kg x 9
120kg x 13
Single arm bdb cable hammer curls
15,5kg x 15
15,5kg x 14
15,5kg x 13
Seated calf raises
75kg x 13
75kg x 11
75kg x 10
Leg raises into ab wheel roll-outs
4 sets to failure
LEGS - 11/07/23
Life fitness adductor machine
78,75kg x 22
78,75kg x 15
78,75kg x 13 + 2 spot DS 65,25kg x 12
Seated leg curl
102,5kg x 15
102,5kg x 13
102,5kg x 12 DS 75kg x 8 + 10 partials + 10 sec iso hold
Pendulum squat
87,5kg x 10
65kg x 18
Watson leg press
290kg x 15
290kg x 15
290kg x 15 failure
Leg extensions
80kg x 14
80kg x 13
80kg x 11
Bulgarian split squat
56kg x 15
56kg x 15 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl
35kg x 15
35kg x 13
35kg x 12
Glute bridge
80kg x 20
80kg x 18
80kg x 17
PUSH - 13/07/23
Toe presses
98,75kg x 14
98,75kg x 12
98,75kg x 12
98,75kg x 11
Flat HS press
150kg x 10
120kg x 13
Incline HS press
145kg x 9
105kg x 14
HS pin loaded chest press
91,5kg x 12
91,5kg x 10 RP x 5 RP x 4
HS pectoral fly
110kg x 13
110kg x 12
110kg x 11
HS rear delt fly
94kg x 20
94kg x 18
94kg x 15
Life fitness shoulder press machine
60kg x 10
60kg x 10
60kg x 10 failure
DB side lateral raises into upright rows
3 rounds —> 20kg x 15 <> 30kg x 15
PULL + hamstrings 14/07/23
Wide grip iso lateral HS row
150kg x 13
150kg x 11
150kg x 10
Single arm dumbell row
3x10x65kg
HS low row
140kg x 12
140kg x 11
140kg x 10
Lat pulldowns
103kg x 15
103kg x 14
103kg x 13
Lat prayers
90kg x 12
90kg x 12
90kg x 13
Stiff legged barbell deadlift
185kg x 8
185kg x 8
185kg x 8
Lying leg curl
35kg x 12
35kg x 12
35kg x 10
35kg x 10
Rope crunches
4 sets to failure
ARMS + Calves- 15/07/23
Seated calf raises
75kg x 15
75kg x 13
75kg x 11
75kg x 10
Long rope cable pushdowns
37,5kg x 15
37,5kg x 15
37,5kg x 13
Superset:
Life fitness preacher curls
75kg x 12
75kg x 12
75kg x 10
Ez bar cable curls
31,5kg x 15
31,5kg x 12
31,5kg x 12
Superset:
Overhead rope extensions
28kg x 15
28kg x 13
28kg x 12
Dips machine (every rep paused in stretch)
110kg x 15
110kg x 15
110kg x 15 ds 80kg x 10
Single arm bdb cable curls 16,25kg
18,75kg x 12
17,5kg x 12
17,5kg x 12
Standing side lateral machine
5kg x 15
5kg x 15
5kg x 15
The new split will look as following:
Legs A
Push A
Pull A
Rest
Legs B
Push B
Rest
Arms
Back + hamstrings
Rest
Repeat
No big changes in terms of exercises, still focusing mainly bringing up Legs and Arms. Starting of with low volume and it will creep up as we go
Week 6 (last week) of the trainingsprogram
Another solid week of progress! Few more reps, better controle or a little bit more weight for all the exercises
Bodyweight came up with 1kg (2lbs), finally.
Food intake will stay the same upcoming week:
5120 kcals TD (300 P, 800 C, 80 F)
4325 kcals NTD (300 P, 500 C, 125 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (NPP and Primo wil go up 100mg each next week):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
Fasted bloodglucose is at a very good spot so no things will change with insulin.
Workout of the week:
ARMS - 10/07/23
Toe presses
97,5kg x 14
97,5kg x 12
97,5kg x 12
97,5kg x 11
Long rope cable pushdowns
37,5kg x 15
37,5kg x 15
37,5kg x 13
Superset:
Alternating db curls
20kg x 15
20kg x 12
20kg x 10
Life fitness preacher curls
75kg x 12
75kg x 11
75kg x 10
Superset:
Lying db extensions
22kg x 13
22kg x 11
22kg x 10
Dips machine
140kg x 11
140kg x 9
120kg x 13
Single arm bdb cable hammer curls
15,5kg x 15
15,5kg x 14
15,5kg x 13
Seated calf raises
75kg x 13
75kg x 11
75kg x 10
Leg raises into ab wheel roll-outs
4 sets to failure
LEGS - 11/07/23
Life fitness adductor machine
78,75kg x 22
78,75kg x 15
78,75kg x 13 + 2 spot DS 65,25kg x 12
Seated leg curl
102,5kg x 15
102,5kg x 13
102,5kg x 12 DS 75kg x 8 + 10 partials + 10 sec iso hold
Pendulum squat
87,5kg x 10
65kg x 18
Watson leg press
290kg x 15
290kg x 15
290kg x 15 failure
Leg extensions
80kg x 14
80kg x 13
80kg x 11
Bulgarian split squat
56kg x 15
56kg x 15 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl
35kg x 15
35kg x 13
35kg x 12
Glute bridge
80kg x 20
80kg x 18
80kg x 17
PUSH - 13/07/23
Toe presses
98,75kg x 14
98,75kg x 12
98,75kg x 12
98,75kg x 11
Flat HS press
150kg x 10
120kg x 13
Incline HS press
145kg x 9
105kg x 14
HS pin loaded chest press
91,5kg x 12
91,5kg x 10 RP x 5 RP x 4
HS pectoral fly
110kg x 13
110kg x 12
110kg x 11
HS rear delt fly
94kg x 20
94kg x 18
94kg x 15
Life fitness shoulder press machine
60kg x 10
60kg x 10
60kg x 10 failure
DB side lateral raises into upright rows
3 rounds —> 20kg x 15 <> 30kg x 15
PULL + hamstrings 14/07/23
Wide grip iso lateral HS row
150kg x 13
150kg x 11
150kg x 10
Single arm dumbell row
3x10x65kg
HS low row
140kg x 12
140kg x 11
140kg x 10
Lat pulldowns
103kg x 15
103kg x 14
103kg x 13
Lat prayers
90kg x 12
90kg x 12
90kg x 13
Stiff legged barbell deadlift
185kg x 8
185kg x 8
185kg x 8
Lying leg curl
35kg x 12
35kg x 12
35kg x 10
35kg x 10
Rope crunches
4 sets to failure
ARMS + Calves- 15/07/23
Seated calf raises
75kg x 15
75kg x 13
75kg x 11
75kg x 10
Long rope cable pushdowns
37,5kg x 15
37,5kg x 15
37,5kg x 13
Superset:
Life fitness preacher curls
75kg x 12
75kg x 12
75kg x 10
Ez bar cable curls
31,5kg x 15
31,5kg x 12
31,5kg x 12
Superset:
Overhead rope extensions
28kg x 15
28kg x 13
28kg x 12
Dips machine (every rep paused in stretch)
110kg x 15
110kg x 15
110kg x 15 ds 80kg x 10
Single arm bdb cable curls
16,25kg18,75kg x 12
17,5kg x 12
17,5kg x 12
Standing side lateral machine
5kg x 15
5kg x 15
5kg x 15
The new split will look as following:
Legs A
Push A
Pull A
Rest
Legs B
Push B
Rest
Arms
Back + hamstrings
Rest
Repeat
No big changes in terms of exercises, still focusing mainly bringing up Legs and Arms. Starting of with low volume and it will creep up as we go
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
Thankyou mate!
- Joined
- Sep 4, 2019
- Messages
- 9,392
- Reaction score
- 7,268
- Points
- 121
- Age
- 41
Looking nasty brother. Keep killing shitUpdate:
Week 5 of the trainingsprogram
Progress on almost every lift this week, energy and pump are vert good during the workouts.
Bodyweight came up 0.5lbs. Seems like everything i’m putting on a s very good quality weight because conditioning is sticking! But again we’re going to up kcals to continue increasing bodyweight.
Bodyweight up to 105kg (232 lbs) fasted.
Food intake increased since Thursday to the following:
5120 kcals TD (300 P, 800 C, 80 F)
4325 kcals NTD (300 P, 500 C, 125 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (same as last week):
600mg test e / week
400mg Primo / week
300mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
BACK & CALVES - 03/07/23
Wide grip iso lateral HS row
140kg x 14
150kg x 11
150kg x 10
Single arm dumbell row
3x12x60kg
HS low row
130kg x 12
130kg x 12
130kg x 10
Lat pulldowns
101kg x 13
101kg x 12
101kg x 12
Lat prayers
90kg x 12
90kg x 10
80kg x 12
SLDL
170kg x 10
170kg x 10
170kg x 8
HS rear delt fly
89kg x 15
89kg x 13
89kg x 12 + 8 partials
Toe presses
97,5kg x 10
97,5kg x 10
97,5kg x 9
97,5kg x 9
97,5kg x 8
ARMS & ABS - 04/07/23
Long rope cable pushdowns
36,25kg x 15
36,25kg x 15
36,25kg x 15
36,25kg x 13
Superset:
Life fitness preacher curls
75kg x 12
75kg x 11
75kg x 10
75kg x 9
Lying db extensions
22kg x 12
22kg x 10
20kg x 11
20kg x 10
Superset:
Dumbell hammer curls
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8
Single arm D-handle pushdowns
15kg x 12
15kg x 11
15kg x 10
Superset:
Single arm bdb cable curls
15kg x 14
15kg x 13
15kg x 11
Cable kickbacks (high rep burnout)
10kg x 20
10kg x 20
Ez bar curls (high rep burn out)
20kg x 20
20kg x 20
Life fitness seated side lateral raise
40kg x 14
40kg x 13
40kg x 12
Seated calf raises
70kg x 13
70kg x 11
70kg x 10
55kg x 15
Leg raises into ab wheel roll-outs
4 sets to failure
LEGS - 05/07/23
Life fitness adductor machine
78,75kg x 18 + 2 with spot
78,75kg x 13 + 2 spot
78,75kg x 11 + 3 spot
Seated leg curl
102,5kg x 12
102,5kg x 11
102,5kg x 10
Pendulum squat
85kg x 9
60kg x 16
Watson leg press
280kg x 15
280kg x 15
280kg x 15 failure
Leg extensions
77,5kg x 16
77,5kg x 13
77,5kg x 12
Bulgarian split squat in the smith
54kg x 16
54kg x 15 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl
32,5kg x 15
32,5kg x 13
32,5kg x 12
Glute bridge
75kg x 20
75kg x 18
75kg x 16
Push - 07/07/23
Toe presses
97,5kg x 12
97,5kg x 11
97,5kg x 10
97,5kg x 10
Flat HS press
150kg x 9
120kg x 12
Incline HS press
140kg x 10
105kg x 14
HS pin loaded chest press
91,5kg x 10
91,5kg x 10 RP x 4 RP x 3
HS pectoral fly
108kg x 15
108kg x 14
108kg x 12
HS rear delt fly
91,5kg x 20
91,5kg x 17
91,5kg x 16 + 5 partials
Life fitness shoulder press machine
60kg x 8
60kg x 8
60kg x 8 failure
Standing machine side lateral raises
5kg x 16
5kg x 15
5kg x 12
Straight bar cable pushdowns
80kg x 15
80kg x 13
80kg x 12
Single arm rope overhead ext
25kg x 11
25kg x 10
25kg x 10
PULL - 08/07/23
Wide grip iso lateral HS row
150kg x 12
160kg x 8
120kg x 15
Single arm dumbell row
3x10x62,5kg
HS low row
140kg x 10
140kg x 9
140kg x 9
Lat pulldowns
101kg x 15
101kg x 14
101kg x 13
Lat prayers
90kg x 12
90kg x 10
80kg x 13
Stiff legged barbell deadlift
180kg x 8
180kg x 8
180kg x 8
Straight bar cable curls
65kg x 15
65kg x 13
65kg x 11
Single arm bdb cable curls
15,5kg x 14
15,5kg x 13
15,5kg x 12
Rope crunches
4 sets to failure
Seated calf raise
72,5kg x 15
72,5kg x 12
72,5kg x 10
57,5kg x 13
Current shape
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
First week of the new trainingsplit!
Enjoyed it very much, now time to make weekly progress.
Bodyweight stayed the same, so another increase in kcals!
Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (NPP and Primo wil go up 100mg each next week):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
IGF1-LR3 will come in at 100mcg bilateral ED pre-workout.
WEEK 1
LEGS A - 17/07/23
Life fitness adductor machine
78,75kg x 23
78,75kg x 16
78,75kg x 15
Seated leg curl
105kg x 9
95kg x 12
85kg x 15
Pendulum squat
90kg x 9
70kg x 16
Watson leg press
300kg x 15
300kg x 15
300kg x 15 failure
Leg extensions
80kg x 16
80kg x 15
80kg x 13
Bulgarian split squat
60kg x 13
60kg x 12 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl
35kg x 15
35kg x 15
35kg x 15
Toe presses
98,75kg x 15
98,75kg x 12
98,75kg x 11
98,75kg x 11
PUSH A - 18/07/23
Cable Y raises
7,5kg x 20
8,75kg x 17
8,75kg x 16
Incline HS press
150kg x 8
120kg x 12
Pin loaded HS chest press
96kg x 10
82kg x 12
Dips machine (chest focus)
100kg x 15
100kg x 14
100kg x 14
HS pectoral fly
110kg x 13
110kg x 11
110kg x 10
Straight bar cable pushdowns
85kg x 14
85kg x 13
85kg x 12
SA cable overhead extensions
25kg x 12
25kg x 10
20kg x 12
Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)
Seated calf raises
77,5kg x 13
77,5kg x 10
60kg x 13
60kg x 12
PULL A - 19/07/23
Single arm cable pulldown
47kg x 12
47kg x 11
47kg x 10
Chest supported HS iso lateral row
140kg x 12
140kg x 11
120kg x 15
Single arm HS low row
80kg x 12
80kg x 11
80kg x 10
Upper back pulldown
82kg x 15
82kg x 14
82kg x 13
Cable pullovers
90kg x 11
80kg x 14
80kg x 12
Life fitness preacher curls
75kg x 12
75kg x 10
75kg x 9
SA behind the back cable curl
15kg x 12
15kg x 11
15kg x 10
Reverse pec deck
82kg x 18
82kg x 15
82kg x 12
Leg raises x Ab crunches
4 sets to failure
LEGS B - 21/07/23
Life fitness adductor (paused in the stretch & contraction)
71,25kg x 25
71,25kg x 23
71,25kg x 20
Lying leg curl
35kg x 12
35kg x 12
35kg x 11
Pendulum squat
92,5kg x 8
72,5kg x 17
Single leg HS iso lateral leg press
140kg x 15
140kg x 15
140kg x 15
Leg extensions
82,5kg x 15
82,5kg x 13
82,5kg x 12
Dumbell SLDL
65kg x 12
65kg x 12
65kg x 12
50kg x 15 (3 sec eccentric, pause in the bottom)
Glute bridge
85kg x 20
85kg x 16
85kg x 15
PUSH B - 22/07/23
Toe presses
98,75kg x 16
98,75kg x 14
98,75kg x 13
98,75kg x 12
Incline DB press (paused & full range)
52kg x 10
40kg x 13
Flat HS press
140kg x 9
110kg x 11
Life fitness shoulder press
65kg x 11
55kg x 12
Incline cable flys
35kg x 15
35kg x 14
35kg x 13
Stretch pushups
12x
10x
Machine side lateral raises
42,5kg x 15
42,5kg x 13
42,5kg x 12
Dual rope pushdown
35kg x 15
35kg x 13
35kg x 12
Overhead rope extensions
28kg x 13
28kg x 10
Straight bar cable curls
35kg x 13
35kg x 11
31,5kg x 12
PULL B - 23/07/23
SA HS front lat pulldown
55kg x 10
55kg x 9
45kg x 15
T-bar rows
80kg x 15
80kg x 15
SA cable rows
40kg x 13
40kg x 12
40kg x 12
Incline db row (upper back focus)
36kg x 10
36kg x 10
36kg x 10
Hammer grip cable pulldown
89kg x 15
89kg x 13
89kg x 12
Rear lateral DB flys
16kg x 15
16kg x 15
16kg x 15
Life fitness preacher curl
75kg x 12
75kg x 10
60kg x 11
SA cable hammer curl
15kg x 12
15kg x 11
15kg x 10
Rope crunches
4 sets to failure
Enjoyed it very much, now time to make weekly progress.
Bodyweight stayed the same, so another increase in kcals!
Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (NPP and Primo wil go up 100mg each next week):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
IGF1-LR3 will come in at 100mcg bilateral ED pre-workout.
WEEK 1
LEGS A - 17/07/23
Life fitness adductor machine
78,75kg x 23
78,75kg x 16
78,75kg x 15
Seated leg curl
105kg x 9
95kg x 12
85kg x 15
Pendulum squat
90kg x 9
70kg x 16
Watson leg press
300kg x 15
300kg x 15
300kg x 15 failure
Leg extensions
80kg x 16
80kg x 15
80kg x 13
Bulgarian split squat
60kg x 13
60kg x 12 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl
35kg x 15
35kg x 15
35kg x 15
Toe presses
98,75kg x 15
98,75kg x 12
98,75kg x 11
98,75kg x 11
PUSH A - 18/07/23
Cable Y raises
7,5kg x 20
8,75kg x 17
8,75kg x 16
Incline HS press
150kg x 8
120kg x 12
Pin loaded HS chest press
96kg x 10
82kg x 12
Dips machine (chest focus)
100kg x 15
100kg x 14
100kg x 14
HS pectoral fly
110kg x 13
110kg x 11
110kg x 10
Straight bar cable pushdowns
85kg x 14
85kg x 13
85kg x 12
SA cable overhead extensions
25kg x 12
25kg x 10
20kg x 12
Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)
Seated calf raises
77,5kg x 13
77,5kg x 10
60kg x 13
60kg x 12
PULL A - 19/07/23
Single arm cable pulldown
47kg x 12
47kg x 11
47kg x 10
Chest supported HS iso lateral row
140kg x 12
140kg x 11
120kg x 15
Single arm HS low row
80kg x 12
80kg x 11
80kg x 10
Upper back pulldown
82kg x 15
82kg x 14
82kg x 13
Cable pullovers
90kg x 11
80kg x 14
80kg x 12
Life fitness preacher curls
75kg x 12
75kg x 10
75kg x 9
SA behind the back cable curl
15kg x 12
15kg x 11
15kg x 10
Reverse pec deck
82kg x 18
82kg x 15
82kg x 12
Leg raises x Ab crunches
4 sets to failure
LEGS B - 21/07/23
Life fitness adductor (paused in the stretch & contraction)
71,25kg x 25
71,25kg x 23
71,25kg x 20
Lying leg curl
35kg x 12
35kg x 12
35kg x 11
Pendulum squat
92,5kg x 8
72,5kg x 17
Single leg HS iso lateral leg press
140kg x 15
140kg x 15
140kg x 15
Leg extensions
82,5kg x 15
82,5kg x 13
82,5kg x 12
Dumbell SLDL
65kg x 12
65kg x 12
65kg x 12
50kg x 15 (3 sec eccentric, pause in the bottom)
Glute bridge
85kg x 20
85kg x 16
85kg x 15
PUSH B - 22/07/23
Toe presses
98,75kg x 16
98,75kg x 14
98,75kg x 13
98,75kg x 12
Incline DB press (paused & full range)
52kg x 10
40kg x 13
Flat HS press
140kg x 9
110kg x 11
Life fitness shoulder press
65kg x 11
55kg x 12
Incline cable flys
35kg x 15
35kg x 14
35kg x 13
Stretch pushups
12x
10x
Machine side lateral raises
42,5kg x 15
42,5kg x 13
42,5kg x 12
Dual rope pushdown
35kg x 15
35kg x 13
35kg x 12
Overhead rope extensions
28kg x 13
28kg x 10
Straight bar cable curls
35kg x 13
35kg x 11
31,5kg x 12
PULL B - 23/07/23
SA HS front lat pulldown
55kg x 10
55kg x 9
45kg x 15
T-bar rows
80kg x 15
80kg x 15
SA cable rows
40kg x 13
40kg x 12
40kg x 12
Incline db row (upper back focus)
36kg x 10
36kg x 10
36kg x 10
Hammer grip cable pulldown
89kg x 15
89kg x 13
89kg x 12
Rear lateral DB flys
16kg x 15
16kg x 15
16kg x 15
Life fitness preacher curl
75kg x 12
75kg x 10
60kg x 11
SA cable hammer curl
15kg x 12
15kg x 11
15kg x 10
Rope crunches
4 sets to failure
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
Second week of the trainingsplit
Bodyweight went up with 1kg! 106,5kg on an average right now, after the cheatmeal yesterday it even went up to 107kg
Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (NPP and Primo went up 100mg each):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
IGF1-LR3 100mcg bilateral ED pre-workout is doing it’s job. Insane pumps during training and recovery went to another level 2-3 days and i could workout the same muscle group again. I’m putting it in arms and quads to see if there’s any local growth, i’ll keep you updated about everything
Week 2 of the new trainingsplit.
LEGS A - 25/07/23
Seated leg curl
95kg x 15
95kg x 13
95kg x 12
Pendulum squat
92,5kg x 10
75kg x 15
Watson leg press
310kg x 15
310kg x 15
310kg x 15 failure
Leg extensions
82,5kg x 17
82,5kg x 15
82,5kg x 13
Bulgarian split squat
60kg x 15
60kg x 14 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl
37,5kg x 13
37,5kg x 12
37,5kg x 12
Life fitness adductor machine
71,25kg x 17
71,25kg x 15
71,25kg x 13 ds 48,75 x 15
Seated calf raises
80kg x 11
70kg x 12
60kg x 12
40kg x 15
PUSH A - 26/07/23
Cable Y raises
10kg x 17
10kg x 16
10kg x 15
Incline HS press
150kg x 9
120kg x 12
Pin loaded HS chest press
98,5kg x 10
82kg x 14
Dips machine (chest focus) s6
110kg x 14
110kg x 13
110kg x 12
HS pectoral fly
110kg x 15
110kg x 13
110kg x 11
Straight bar cable pushdowns
85kg x 16
85kg x 15
85kg x 13
SA cable overhead extensions
25kg x 13
25kg x 12
25kg x 11
Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)
Toe presses
100kg x 15
100kg x 13
100kg x 11
100kg x 10
PULL A - 26/07/23
Single arm cable pulldown
47kg x 14
47kg x 12
47kg x 11
Chest supported HS iso lateral row
140kg x 14
140kg x 12
140kg x 11
Single arm HS low row
80kg x 15
80kg x 13
80kg x 12
Upper back pulldown
89kg x 15
89kg x 14
89kg x 13
Cable pullovers
85kg x 12
85kg x 11
85kg x 10
Life fitness preacher curls
75kg x 13
75kg x 11
75kg x 10
SA behind the back cable curl
15kg x 13
15kg x 12
15kg x 11
Reverse pec deck
84,5kg x 18
84,5kg x 14
84,5kg x 13 ds 56,5kg x 8
Leg raises x Ab crunches
4 sets to failure
LEGS B - 28/07/23
Lying leg curl
35kg x 14
35kg x 13
35kg x 12
Pendulum squat
95kg x 7
77,5kg x 14
Single leg HS iso lateral leg press
150kg x 15
150kg x 13
150kg x 12
Leg extensions
85kg x 15
85kg x 14
85kg x 13
Dumbell SLDL
67,5kg x 12
67,5kg x 12
67,5kg x 12
Life fitness adductor machine
71,25kg x 19
71,25kg x 17
71,25kg x 15
Glute bridge
90kg x 20
90kg x 17
90kg x 16
ARMS, CALVES & ABS 29/07/23
Seated calf raises
80kg x 12
80kg x 10
70kg x 12
70kg x 10
Straight bar pushdowns
90kg x 13
90kg x 12
90kg x 11
Life fitness preacher curl
75kg x 12
75kg x 11
75kg x 10
Lying db extensions
22kg x 12
22kg x 10
20kg x 11
Standing db curl (single arm)
18kg x 15
18kg x 12
18kg x 10
Dips machine
120kg x 15
120kg x 15
120kg x 13
SA rope hammer curls
15kg x 15
15kg x 13
15kg x 12
Standing side lateral machine raises
5kg x 16
5kg x 15
5kg x 14
Decline bench crunches
4 sets to failure
Bodyweight went up with 1kg! 106,5kg on an average right now, after the cheatmeal yesterday it even went up to 107kg
Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (NPP and Primo went up 100mg each):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
IGF1-LR3 100mcg bilateral ED pre-workout is doing it’s job. Insane pumps during training and recovery went to another level 2-3 days and i could workout the same muscle group again. I’m putting it in arms and quads to see if there’s any local growth, i’ll keep you updated about everything
Week 2 of the new trainingsplit.
LEGS A - 25/07/23
Seated leg curl
95kg x 15
95kg x 13
95kg x 12
Pendulum squat
92,5kg x 10
75kg x 15
Watson leg press
310kg x 15
310kg x 15
310kg x 15 failure
Leg extensions
82,5kg x 17
82,5kg x 15
82,5kg x 13
Bulgarian split squat
60kg x 15
60kg x 14 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl
37,5kg x 13
37,5kg x 12
37,5kg x 12
Life fitness adductor machine
71,25kg x 17
71,25kg x 15
71,25kg x 13 ds 48,75 x 15
Seated calf raises
80kg x 11
70kg x 12
60kg x 12
40kg x 15
PUSH A - 26/07/23
Cable Y raises
10kg x 17
10kg x 16
10kg x 15
Incline HS press
150kg x 9
120kg x 12
Pin loaded HS chest press
98,5kg x 10
82kg x 14
Dips machine (chest focus) s6
110kg x 14
110kg x 13
110kg x 12
HS pectoral fly
110kg x 15
110kg x 13
110kg x 11
Straight bar cable pushdowns
85kg x 16
85kg x 15
85kg x 13
SA cable overhead extensions
25kg x 13
25kg x 12
25kg x 11
Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)
Toe presses
100kg x 15
100kg x 13
100kg x 11
100kg x 10
PULL A - 26/07/23
Single arm cable pulldown
47kg x 14
47kg x 12
47kg x 11
Chest supported HS iso lateral row
140kg x 14
140kg x 12
140kg x 11
Single arm HS low row
80kg x 15
80kg x 13
80kg x 12
Upper back pulldown
89kg x 15
89kg x 14
89kg x 13
Cable pullovers
85kg x 12
85kg x 11
85kg x 10
Life fitness preacher curls
75kg x 13
75kg x 11
75kg x 10
SA behind the back cable curl
15kg x 13
15kg x 12
15kg x 11
Reverse pec deck
84,5kg x 18
84,5kg x 14
84,5kg x 13 ds 56,5kg x 8
Leg raises x Ab crunches
4 sets to failure
LEGS B - 28/07/23
Lying leg curl
35kg x 14
35kg x 13
35kg x 12
Pendulum squat
95kg x 7
77,5kg x 14
Single leg HS iso lateral leg press
150kg x 15
150kg x 13
150kg x 12
Leg extensions
85kg x 15
85kg x 14
85kg x 13
Dumbell SLDL
67,5kg x 12
67,5kg x 12
67,5kg x 12
Life fitness adductor machine
71,25kg x 19
71,25kg x 17
71,25kg x 15
Glute bridge
90kg x 20
90kg x 17
90kg x 16
ARMS, CALVES & ABS 29/07/23
Seated calf raises
80kg x 12
80kg x 10
70kg x 12
70kg x 10
Straight bar pushdowns
90kg x 13
90kg x 12
90kg x 11
Life fitness preacher curl
75kg x 12
75kg x 11
75kg x 10
Lying db extensions
22kg x 12
22kg x 10
20kg x 11
Standing db curl (single arm)
18kg x 15
18kg x 12
18kg x 10
Dips machine
120kg x 15
120kg x 15
120kg x 13
SA rope hammer curls
15kg x 15
15kg x 13
15kg x 12
Standing side lateral machine raises
5kg x 16
5kg x 15
5kg x 14
Decline bench crunches
4 sets to failure
- Joined
- Nov 15, 2020
- Messages
- 1,296
- Reaction score
- 1,078
- Points
- 121
New update!
my apologies for being absent the last 1-2 weeks. Just moved to my new home. A lot of work to do, honestly the first day I got time to have time to log in on the forum.
Bodyweight went up to as high as 109kg. I started a mini cut last week because i’m going on holiday for 10 days in September. When I’m back home it’s growing time again. But for now I wanted to be in a solid shape for holiday. Already was in good shape but just clean up the bloat and stuff. Since I have been busy it in the new house the last week and moved a lot i really lost a lot of water weight.
Food intake right now:
4600 kcals (legdays) high
4300 kcals (Push and Pull days) medium
4000 kcals (restdays) low
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (swapped npp for mast p since last week):
600mg test e / week
500mg Primo / week
400mg Mast / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
Will be updating more frequent right now!
Current shape
my apologies for being absent the last 1-2 weeks. Just moved to my new home. A lot of work to do, honestly the first day I got time to have time to log in on the forum.
Bodyweight went up to as high as 109kg. I started a mini cut last week because i’m going on holiday for 10 days in September. When I’m back home it’s growing time again. But for now I wanted to be in a solid shape for holiday
. Already was in good shape but just clean up the bloat and stuff. Since I have been busy it in the new house the last week and moved a lot i really lost a lot of water weight. Food intake right now:
4600 kcals (legdays) high
4300 kcals (Push and Pull days) medium
4000 kcals (restdays) low
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (swapped npp for mast p since last week):
600mg test e / week
500mg Primo / week
400mg Mast / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
Will be updating more frequent right now!
Current shape
Attachments
- Joined
- Apr 22, 2023
- Messages
- 3,767
- Reaction score
- 6,134
- Points
- 121
What is lantus?New update!
my apologies for being absent the last 1-2 weeks. Just moved to my new home. A lot of work to do, honestly the first day I got time to have time to log in on the forum.
Bodyweight went up to as high as 109kg. I started a mini cut last week because i’m going on holiday for 10 days in September. When I’m back home it’s growing time again. But for now I wanted to be in a solid shape for holiday
Food intake right now:
4600 kcals (legdays) high
4300 kcals (Push and Pull days) medium
4000 kcals (restdays) low
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (swapped npp for mast p since last week):
600mg test e / week
500mg Primo / week
400mg Mast / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
Will be updating more frequent right now!
Current shape
What is novorapid?
What is purpose of running primo in off season “bulk”?
What is purpose of running mast in off season “bulk”?
Looking sick btw