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Rigeu PSL Sponsored logbook

Keep killing it brother 💪
 
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

great update here
 
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