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Great log brother. Very nice detail
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 [emoji736]
95kg x 15
95kg x 13
95kg x 12
Pendulum squat [emoji736]
92,5kg x 10
75kg x 15
Watson leg press [emoji736]
310kg x 15
310kg x 15
310kg x 15 failure
Leg extensions [emoji736]
82,5kg x 17
82,5kg x 15
82,5kg x 13
Bulgarian split squat [emoji736]
60kg x 15
60kg x 14 ds x BW x 12 + 10 sec iso hold
HS Iso-lateral kneeling leg curl [emoji736]
37,5kg x 13
37,5kg x 12
37,5kg x 12
Life fitness adductor machine [emoji736]
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 [emoji736]
10kg x 17
10kg x 16
10kg x 15
Incline HS press [emoji736]
150kg x 9
120kg x 12
Pin loaded HS chest press [emoji736]
98,5kg x 10
82kg x 14
Dips machine (chest focus) s6 [emoji736]
110kg x 14
110kg x 13
110kg x 12
HS pectoral fly [emoji736]
110kg x 15
110kg x 13
110kg x 11
Straight bar cable pushdowns [emoji736]
85kg x 16
85kg x 15
85kg x 13
SA cable overhead extensions [emoji736]
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 [emoji736]
100kg x 15
100kg x 13
100kg x 11
100kg x 10
PULL A - 26/07/23
Single arm cable pulldown [emoji736]
47kg x 14
47kg x 12
47kg x 11
Chest supported HS iso lateral row [emoji736]
140kg x 14
140kg x 12
140kg x 11
Single arm HS low row [emoji736]
80kg x 15
80kg x 13
80kg x 12
Upper back pulldown [emoji736]
89kg x 15
89kg x 14
89kg x 13
Cable pullovers [emoji736]
85kg x 12
85kg x 11
85kg x 10
Life fitness preacher curls [emoji736]
75kg x 13
75kg x 11
75kg x 10
SA behind the back cable curl [emoji736]
15kg x 13
15kg x 12
15kg x 11
Reverse pec deck [emoji736]
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 [emoji736]
35kg x 14
35kg x 13
35kg x 12
Pendulum squat [emoji736]
95kg x 7
77,5kg x 14
Single leg HS iso lateral leg press [emoji736]
150kg x 15
150kg x 13
150kg x 12
Leg extensions [emoji736]
85kg x 15
85kg x 14
85kg x 13
Dumbell SLDL [emoji736]
67,5kg x 12
67,5kg x 12
67,5kg x 12
Life fitness adductor machine [emoji736]
71,25kg x 19
71,25kg x 17
71,25kg x 15
Glute bridge [emoji736]
90kg x 20
90kg x 17
90kg x 16
ARMS, CALVES & ABS 29/07/23
Seated calf raises [emoji736]
80kg x 12
80kg x 10
70kg x 12
70kg x 10
Straight bar pushdowns [emoji736]
90kg x 13
90kg x 12
90kg x 11
Life fitness preacher curl [emoji736]
75kg x 12
75kg x 11
75kg x 10
Lying db extensions [emoji736]
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 [emoji736]
15kg x 15
15kg x 13
15kg x 12
Standing side lateral machine raises [emoji736]
5kg x 16
5kg x 15
5kg x 14
Decline bench crunches
4 sets to failure
I'm waiting to see if I can buy a Watson leg press
great training diet days, do you have pics?
Where do you want to see pics from?