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!!