Jup!Nice
Morning cardio ?
that’s always in my routine. 20-30 min of fasted cardio on the bike and walking the dog for 15-20 min.
MESO-Rx
Anabolic Steroids
Rigeu’s offseason bodybuilding log
- Thread starter Rigeu
- Start date
that’s always in my routine. 20-30 min of fasted cardio on the bike and walking the dog for 15-20 min.
MrUniverse
Member
morning, afternoon and evening... with dogs it's always cardio timeJup!
Workouts from last week:
Back & Arms - 22/05/23
Single arm HS iso lateral row
75kg x 10
75kg x 10
Single arm HS front pulldown
55kg x 10
55kg x 10
55kg x 10
Lat prayers
75kg x 12
75kg x 12
75kg x 12
Incline db rows
38kg x 10
38kg x 10
38kg x 10 ds 28kg x 8 ds 20kg x 10
Rack pulls
4x6x200kg
Straight bar cable curls
60kg x 15
60kg x 13
60kg x 10
Superset:
Straight bar cable pushdowns
75kg x 15
75kg x 12
75kg x 11
SA Cable hammer curls
12,5kg x 15
12,5kg x 13
12,5kg x 12
Samurai triceps overhead ext
20kg x 13
20kg x 12
20kg x 12
Leg raises into machine crunches
4 sets to failure
Legs - 26/05/23
Seated leg curls
95kg x 15
95kg x 12
95kg x 10 + 6 partials + 10 sec iso hold
65kg x 20
Safety bar squats
160kg x 10
160kg x 8
Pendulum squat
45kg x 20
45kg x 20
Bulgarian split squat
40kg x 17
40kg x 16 ds BW x 12
Leg extensions
72,5kg x 15
72,5kg x 13 ds 42,5kg x 8 + 10 partials
Single leg HS standing leg curl
22,5kg x 16
22,5kg x 15
Stiff legged db deadlift target 12 reps
70kg x 10
70kg x 10
70kg x 10
Adductor
71,25kg x 15
56,25kg x 20 + 5 assisted
Chest, Shoulders & Calves - 27/05/23
Decline db press
60kg x 8 (- 1 rep)
50kg x 13 ds 36kg x 7 (+ 1 rep)
Flat HS press
135kg x 8
135kg x 8
135kg x 8
BW dips
18x
14x
13x
Incline cable fly
Set 1: 15kg x 15
Set 2: 15kg x 14
Set 3: 15kg x 12 RP x 6 RP x 5
Reverse pec deck fly
84,5kg x 25
84,5kg x 20 + 5 partials
84,5kg x 18 + 7 partials
Single arm cable side lateral raises
3x12x12,5kg
Cable front raises
25kg x 15
25kg x 15
25kg x 15
Toe press
78,75kg x 12 + 8 partials
78,75kg x 12 + 8 partials
78,75kg x 12 + 8 partials
78,75kg x 12 + 8 partials
Pull - 28/05/23
Single arm HS iso lateral row
75kg x 12
75kg x 12
Single arm HS front pulldown
60kg x 8
60kg x 8
60kg x 8
Lat prayers
80kg x 12
80kg x 12
80kg x 12
Incline db rows
38kg x 12
38kg x 12
38kg x 12 ds 28kg x 8 ds 20kg x 12
Rack pulls
4x8x200kg
Wide grip cable row
80kg x 15
80kg x 15 RP x 7 RP x 6
Leg raises into ab crunch machine
4 sets to failure
Back & Arms - 22/05/23
Single arm HS iso lateral row
75kg x 10
75kg x 10
Single arm HS front pulldown
55kg x 10
55kg x 10
55kg x 10
Lat prayers
75kg x 12
75kg x 12
75kg x 12
Incline db rows
38kg x 10
38kg x 10
38kg x 10 ds 28kg x 8 ds 20kg x 10
Rack pulls
4x6x200kg
Straight bar cable curls
60kg x 15
60kg x 13
60kg x 10
Superset:
Straight bar cable pushdowns
75kg x 15
75kg x 12
75kg x 11
SA Cable hammer curls
12,5kg x 15
12,5kg x 13
12,5kg x 12
Samurai triceps overhead ext
20kg x 13
20kg x 12
20kg x 12
Leg raises into machine crunches
4 sets to failure
Legs - 26/05/23
Seated leg curls
95kg x 15
95kg x 12
95kg x 10 + 6 partials + 10 sec iso hold
65kg x 20
Safety bar squats
160kg x 10
160kg x 8
Pendulum squat
45kg x 20
45kg x 20
Bulgarian split squat
40kg x 17
40kg x 16 ds BW x 12
Leg extensions
72,5kg x 15
72,5kg x 13 ds 42,5kg x 8 + 10 partials
Single leg HS standing leg curl
22,5kg x 16
22,5kg x 15
Stiff legged db deadlift
target 12 reps70kg x 10
70kg x 10
70kg x 10
Adductor
71,25kg x 15
56,25kg x 20 + 5 assisted
Chest, Shoulders & Calves - 27/05/23
Decline db press
60kg x 8 (- 1 rep)
50kg x 13 ds 36kg x 7 (+ 1 rep)
Flat HS press
135kg x 8
135kg x 8
135kg x 8
BW dips
18x
14x
13x
Incline cable fly
Set 1: 15kg x 15
Set 2: 15kg x 14
Set 3: 15kg x 12 RP x 6 RP x 5
Reverse pec deck fly
84,5kg x 25
84,5kg x 20 + 5 partials
84,5kg x 18 + 7 partials
Single arm cable side lateral raises
3x12x12,5kg
Cable front raises
25kg x 15
25kg x 15
25kg x 15
Toe press
78,75kg x 12 + 8 partials
78,75kg x 12 + 8 partials
78,75kg x 12 + 8 partials
78,75kg x 12 + 8 partials
Pull - 28/05/23
Single arm HS iso lateral row
75kg x 12
75kg x 12
Single arm HS front pulldown
60kg x 8
60kg x 8
60kg x 8
Lat prayers
80kg x 12
80kg x 12
80kg x 12
Incline db rows
38kg x 12
38kg x 12
38kg x 12 ds 28kg x 8 ds 20kg x 12
Rack pulls
4x8x200kg
Wide grip cable row
80kg x 15
80kg x 15 RP x 7 RP x 6
Leg raises into ab crunch machine
4 sets to failure
What a great idea for cardio (walking the dog). Dogs are just the best! What kind of dog do you have? I have an Australian Shepherd.Jup!
A french bulldog, normally this bread is lazy AF lol but he’s used to the walking routine since we got him as a puppy so no problems over here
Yeah if you keep them active you can generally train out their genetic disposition to lay on the couch and get fat lol/A french bulldog, normally this bread is lazy AF lol but he’s used to the walking routine since we got him as a puppy so no problems over here
rdm
Subscriber
Nice log brother. I'll be following along
Just did this starting now, its amazing. Walk to the sunset especially, with dog always
The Chemistry
Banned
The moment i realised i don’t need crazy amount of gear to get a great physiqueHello guys!
Since this is a busy forum, I thought it would be nice to start a logbook here and share my bodybuilding journey and interact with you!
i have been sponsored by PSL for a little over a year now and can only speak highly of them. last May I did my last npc competition in the -102kg class. I placed second at the regionals. My goal ofcourse is to do better and become pro in the near future.
After May 2022 i did a 3 month health phase followed by a push phase which i ended in the end of 2022 at 114-115kg / 251-253 lbs with decent BF levels. After that i’ve been in a holding / maintainance phase until March and followed it with a minicut since 3 weeks ago. Well it turned out a little crazier the. expected
I thought it would be nice to share my progress and giving honest reviews about the PEDS i’m using.
Current Stats:
28 years
1,85 m
101kg
Bodyfat 5-6%
Workout split (following a program from John Meadows called “The high Evolutionary”):
Legs
Chest/shoulders
Back/Abs
Rest
Arms
Legs
Rest
Repeat
Current food intake
TD 4230 kcals
300 P
600 C
70 F
NTD 3500 kcals
300 P
350 C
100 F
Current cycle
Test e 500mg / wk
Mast p 400mg / wk
Tren a 300mg / wk
4 iu HGH ED
Current shape pics attacht
Feel free to ask me questions
Just nowaday its common to see lot of videos of guy taking 7g test 20ui gh
So I thought that was necessary to get on top
It’s really a great way to start your day off!
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.
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
Attachments
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 !
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 !
Attachments
Dam dude good stuff!!!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
Thanks bro!
