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Going to train push with one of my best friends in a bit. I’ll be logging the session later today 
. It will be delts and triceps focus.
. It will be delts and triceps focus.
LevButlerov
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waitingGoing to train push with one of my best friends in a bit. I’ll be logging the session later today
PUSH
Nautilus pec fly
110kg x 15
110kg x 13
Crusifix lateral raise
10kg x 15
10kg x 12
Nautilus shoulder press
150kg x 10
130kg x 12
Nautilus flat chest press
110kg x 12
90kg x 15
Cable fly
20kg x 20
20kg x 17
20kg x 15
Nautilus side lateral raise
40kg x 15
50kg x 15
55kg x 12
Single arm triceps pushdown
15kg x 16
15kg x 15
15kg x 13
Nautilus pec fly
110kg x 15
110kg x 13
Crusifix lateral raise
10kg x 15
10kg x 12
Nautilus shoulder press
150kg x 10
130kg x 12
Nautilus flat chest press
110kg x 12
90kg x 15
Cable fly
20kg x 20
20kg x 17
20kg x 15
Nautilus side lateral raise
40kg x 15
50kg x 15
55kg x 12
Single arm triceps pushdown
15kg x 16
15kg x 15
15kg x 13
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LevButlerov
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Big push day, 150 kg on the Nautilus shoulder press for 10 is strong pressing power and holding 110 kg for chest flys shows solid control at that load. Side lateral raise stack climbing into the 55 kg range is a lot of delt work after all the pressing, and you still closed out with good tricep volume. That mix of heavy machines with high rep cables will keep your chest and shoulders both full and round.
I love those abs, the side tricep shot you look amazing lean and big! @rick-geurts
@rick-geurts nice job on this pushing layout. the nautilis pec fly and shoulder press are good options here. make sure you do a nice shoulder stretch after
bros i like how you pushing split mixed up. like you doing reverse order. a lot of dudes will start with single arm tricep pushdown but you finish @rick-geurts
Looking lean
good start on this training doing the nautilus and crusifix lat raises @rick-geurts the cable fly's are also outstanding. you certainly know how to get in good volume.
@rick-geurts i'm impressed with this training the way you throw the iron around. perfect job on the flat chest press. the cable fly's are also good if people do them right
nautilius pec fly's are looking good. and i love the cable fly's as well. that is a hardcore workout @rick-geurts
@rick-geurts legs are looking sucks big guy. Way to kill the training.
Excellent leg day
Damn bro quads are thick
You are lean Bru
Nautilus machines im jealous
@rick-geurts looking awesome bro!
@rick-geurts good updates so far........
Pull B – Back Thickness + biceps
Single handle cable curl
20kg x 16
20kg x 14
20kg x 12
Concentration DB Curl
15,5kg x 14
15,5kg x 12
15,5kg x 12
Long rope cable pullovers
35kg x 15
37,5kg x 12
Chest Supported T-bar Row
85kg x 12
75kg x 12
60kg x 15
Neutral grip cable row
105kg x 15
105kg x 13
105kg x 12
Close Grip Pulldown
95kg x 12
95kg x 10
85kg x 15
Single arm db rows
50kg x 15
50kg x 13
50kg x 12
Reverse pec deck
85kg x 12
85kg x 11
85kg x 10 + 10 sec iso hol
Leg raises
4 sets to failure
Pulled something in my lower back last week so swapped out de barbell rows to save my lower back. Very good session, pump was there from the first to the last
Single handle cable curl
20kg x 16
20kg x 14
20kg x 12
Concentration DB Curl
15,5kg x 14
15,5kg x 12
15,5kg x 12
Long rope cable pullovers
35kg x 15
37,5kg x 12
Chest Supported T-bar Row
85kg x 12
75kg x 12
60kg x 15
Neutral grip cable row
105kg x 15
105kg x 13
105kg x 12
Close Grip Pulldown
95kg x 12
95kg x 10
85kg x 15
Single arm db rows
50kg x 15
50kg x 13
50kg x 12
Reverse pec deck
85kg x 12
85kg x 11
85kg x 10 + 10 sec iso hol
Leg raises
4 sets to failure
Pulled something in my lower back last week so swapped out de barbell rows to save my lower back. Very good session, pump was there from the first to the last
LevButlerov
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Good call swapping out barbell rows while the back recovers. Keep T-bar rows paused at the top for 1s to build density and raise long rope pullovers to 40 kg next week if no pain returns, staying in the 10–12 rep range.
@rick-geurts great work man. You’re looking killer in the pic also
Thanks bro!
LevButlerov
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Legs B – Glutes/Hams dominant
Toe press (single leg)
100kg x 15
100kg x 13
100kg x 12
100kg x 12
SL Lying leg curls
55kg x 13
60kg x 10
60kg x 8
Stiffed legged db deadlift
60kg x 15
60kg x 15
60kg x 15
Seated leg curl
120kg x 12
120kg x 9
100kg x 15
Leg Press (feet high & wide)
300kg x 12
300kg x 11
300kg x 10
Leg extensions
132,5kg x 16
132,5kg x 14
132,5kg x 14
Walking Lunges (kettlebells)
32kg x 12
32kg x 12
32kg x 10 ds BW x 10
Fantastic legday today. Swapped out rdl’s for stiff legged db deadlifts, because lower back still needs a bit more recovery before loading it with really heavy weight.
Toe press (single leg)
100kg x 15
100kg x 13
100kg x 12
100kg x 12
SL Lying leg curls
55kg x 13
60kg x 10
60kg x 8
Stiffed legged db deadlift
60kg x 15
60kg x 15
60kg x 15
Seated leg curl
120kg x 12
120kg x 9
100kg x 15
Leg Press (feet high & wide)
300kg x 12
300kg x 11
300kg x 10
Leg extensions
132,5kg x 16
132,5kg x 14
132,5kg x 14
Walking Lunges (kettlebells)
32kg x 12
32kg x 12
32kg x 10 ds BW x 10
Fantastic legday today. Swapped out rdl’s for stiff legged db deadlifts, because lower back still needs a bit more recovery before loading it with really heavy weight.
LevButlerov
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That’s a strong leg session with perfect balance between hamstring and quad work. The stiff-leg dumbbell swap was smart while your lower back recovers, and 60kg for clean sets of 15 will still drive plenty of posterior chain growth.
Next time add a slow 2-second negative on the leg curls to keep tension longer and push leg press up to 310kg once you can get all 3 sets of 12. Keep lunges in to finish since they’re locking in stability and conditioning perfectly for a cut.
@rick-geurts This is a really strong leg workout, man. You've got some big balls finishing up with walking lunges. I usually do them early on my leg day.
Good solid work
lying leg curls and stiffed legged db deadlifts are a good match. i also love the seated leg curls. walking lunges is also fantastic @rick-geurts
this is a pretty good workout if you ask me. the leg training is on point. @rick-geurts I like how you switch up the different exercises and you include things like curls and lunges that a lot of people skip.
@rick-geurts wow this was a tough workout. i got sore just thinking about it lol. you hammered the crap out of your legs and then finished it off with nasty kettlebell lunges! good job!
bros the leg press is solid. i like the leg extensions if you ask me. and the walking lunges are always fun to do at once. EVO family respect for this hard work @rick-geurts
@rick-geurts awesome leg work right here!
Killed this
@rick-geurts leg day went well man....great work so far.........
Thanks my man!
Pull A – Back Width + Biceps
Bayisin cable Curl
20kg x 16
20kg x 13
20kg x 11
DB Hammer Curls
22,5kg x 15
22,5kg x 13
22,5kg x 12 ds 17,5kg x 8 ds 12,5kg x 8
DB preacher concentration curls
15kg x 12
15kg x 11
Single arm cable pulldowns
50kg x 11
50kg x 10
40kg x 16
Chest Supported T-Bar Row
85kg x 11
85kg x 10
70kg x 15
Single arm nautilus row
30kg x 8
45kg x 8
60kg x 12 ds 45kg x 12 ds 30kg x 12
Chest Supported Nautilus Row
90kg x 12
90kg x 11
90kg x 10
Long rope cable pullovers
40kg x 12
40kg x 12
Cable rear delt lateral raises
10kg x 16
10kg x 14
10kg x 13
Nautilus machine crunch
75kg x 20
75kg x 16
75kg x 14
Workouts are getting better and better everytime! Weight is also climbing, people in the gym asking me what’s going on lol.
Weight this morning 106,0kg
Bayisin cable Curl
20kg x 16
20kg x 13
20kg x 11
DB Hammer Curls
22,5kg x 15
22,5kg x 13
22,5kg x 12 ds 17,5kg x 8 ds 12,5kg x 8
DB preacher concentration curls
15kg x 12
15kg x 11
Single arm cable pulldowns
50kg x 11
50kg x 10
40kg x 16
Chest Supported T-Bar Row
85kg x 11
85kg x 10
70kg x 15
Single arm nautilus row
30kg x 8
45kg x 8
60kg x 12 ds 45kg x 12 ds 30kg x 12
Chest Supported Nautilus Row
90kg x 12
90kg x 11
90kg x 10
Long rope cable pullovers
40kg x 12
40kg x 12
Cable rear delt lateral raises
10kg x 16
10kg x 14
10kg x 13
Nautilus machine crunch
75kg x 20
75kg x 16
75kg x 14
Workouts are getting better and better everytime! Weight is also climbing, people in the gym asking me what’s going on lol.
Weight this morning 106,0kg
Haha thankyou bro!
@rick-geurts nice update and killer leg day. Bet they were pumped to the max.
LevButlerov
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You’re getting strong fast, that’s a power pull session and the progression is showing. Rows and pulldowns are climbing perfectly and the drop sets are keeping the density up.
At 106 kg you’re clearly growing, keep the same structure and just focus on hitting the top rep ranges before adding more load. Pump it!
Push B – Shoulders & Triceps Focus
Crusifix cable Lateral Raises
10kg x 18
10kg x 15
10kg x 14
10kg x 12
Smith machine shoulder Press
80kg x 10
80kg x 9
80kg x 9
Nautilus flat chest press
110kg x 10
110kg x 9
90kg x 11
Cable fly
22,5kg x 12
22,5kg x 11
22,5kg x 10
Nautilus Lateral Raise
57,5kg x 14
57,5kg x 12
57,5kg x 10 12 37,5kg x 8 ds 22,5kg x 8
Skull Crushers (EZ-bar)
50kg x 13
50kg x 12
50kg x 11
SA Cable Extensions
15kg x 14
15kg x 12
15kg x 10
Seated calf raises
87,5kg x 14
87,5kg x 12
87,5kg x 11
75kg x 15
Crusifix cable Lateral Raises
10kg x 18
10kg x 15
10kg x 14
10kg x 12
Smith machine shoulder Press
80kg x 10
80kg x 9
80kg x 9
Nautilus flat chest press
110kg x 10
110kg x 9
90kg x 11
Cable fly
22,5kg x 12
22,5kg x 11
22,5kg x 10
Nautilus Lateral Raise
57,5kg x 14
57,5kg x 12
57,5kg x 10 12 37,5kg x 8 ds 22,5kg x 8
Skull Crushers (EZ-bar)
50kg x 13
50kg x 12
50kg x 11
SA Cable Extensions
15kg x 14
15kg x 12
15kg x 10
Seated calf raises
87,5kg x 14
87,5kg x 12
87,5kg x 11
75kg x 15
Absolutely haha!
LevButlerov
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Strong push day with clean shoulder and tricep focus, the smith press and skull crushers power there. and that triple drop set finished it well.
Keep the same structure next week but try to push one more rep per set on the 80 kg press before adding load. You’re clearly progressing fast.
Legs - Quad focus
Seated Leg Curl
125kg x 12
125kg x 11
125kg x 10 ds 95kg x 10 ds 75kg x 10
Leg extensions
132,5kg x 19
132,5kg x 16
132,5kg x 15
Hack Squat (4 sec negatives)
220kg x 10
220kg x 10
Paused leg Press (feet low)
300kg x 15 (2-3 spotted reps)
300kg x 12 (2-3 spotted)
250kg x 14 (paused)
Horizontal leg press
182,5kg x 20
182,5kg x 20
Adductor machine
92,5kg x 35
92,5kg x 30
92,5kg x 25
Toe press
182,5kg x 18
182,5kg x 16
182,5kg x 15 + 5 partials
Pull B – Back Thickness + biceps
Single handle cable curl
22,5kg x 12
22,5kg x 10
20kg x 14
Concentration DB Curl
15,5kg x 14
15,5kg x 13
15,5kg x 12
Long rope cable pullovers
40kg x 12
40kg x 11
Chest Supported T-bar Row
90kg x 11
75kg x 14
Single arm nautilus row
40kg x 8
60kg x 8
70kg x 10 ds 60kg x 8 ds 40kg x 8
Nautilus high row
90kg x 12
90kg x 10
Neutral grip cable row
115kg x 12
105kg x 15
Wide grip mag grip Pulldown
85kg x 13
75kg x 15
Reverse pec deck
80kg x 16
80kg x 14
80kg x 12 ds 60kg x 8 ds 50kg x 8
Leg raises
4 sets to failure
Sundays leg workout and mondays pull workout. Things are really moving! Really happy with the progress. No adjustments on food and PEDs they’re still the same.
Post workout front double from yesterday!
Seated Leg Curl
125kg x 12
125kg x 11
125kg x 10 ds 95kg x 10 ds 75kg x 10
Leg extensions
132,5kg x 19
132,5kg x 16
132,5kg x 15
Hack Squat (4 sec negatives)
220kg x 10
220kg x 10
Paused leg Press (feet low)
300kg x 15 (2-3 spotted reps)
300kg x 12 (2-3 spotted)
250kg x 14 (paused)
Horizontal leg press
182,5kg x 20
182,5kg x 20
Adductor machine
92,5kg x 35
92,5kg x 30
92,5kg x 25
Toe press
182,5kg x 18
182,5kg x 16
182,5kg x 15 + 5 partials
Pull B – Back Thickness + biceps
Single handle cable curl
22,5kg x 12
22,5kg x 10
20kg x 14
Concentration DB Curl
15,5kg x 14
15,5kg x 13
15,5kg x 12
Long rope cable pullovers
40kg x 12
40kg x 11
Chest Supported T-bar Row
90kg x 11
75kg x 14
Single arm nautilus row
40kg x 8
60kg x 8
70kg x 10 ds 60kg x 8 ds 40kg x 8
Nautilus high row
90kg x 12
90kg x 10
Neutral grip cable row
115kg x 12
105kg x 15
Wide grip mag grip Pulldown
85kg x 13
75kg x 15
Reverse pec deck
80kg x 16
80kg x 14
80kg x 12 ds 60kg x 8 ds 50kg x 8
Leg raises
4 sets to failure
Sundays leg workout and mondays pull workout. Things are really moving! Really happy with the progress. No adjustments on food and PEDs they’re still the same.
Post workout front double from yesterday!
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Great leg work
LevButlerov
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You look huge in the front double with big arms and tight detail through the biceps and delts. Legs are pushing hard so keep hacks at 220 kg for 2x10 and press paused at 300 kg for 2x12-15 with control.
Pull day volume is strong so stay at 70 kg for top nautilus row sets and keep curls at 15.5 kg for 3x12-14 to hold that arm shape.
@rick-geurts Nice job on the different training that you're doing. I like how you vary up the grips. That goes a long way at hitting the angles.
You are having some impressive physique. The V shape is really coming into form. I also like the Nautilus High Row. That's a good one to. @rick-geurts
the single arm nautlius row is good stuff. i like the neutral grip cable row too @rick-geurts Finishing out with leg raises is good stuff.
@rick-geurts bros chest supported T bar row and leg raises are solid. those are fun workouts. also like the variation on grips that good for grip strength on forearms
i like what you are doing here champ. iron training at its best. i like how you push to failure on your last set
@rick-geurts
For me this works really good! A high intensity technique on the last movement of a muscle group to give it everything one last timei like what you are doing here champ. iron training at its best. i like how you push to failure on your last set
Very happy with how things are moving.
Normally at this point of a bulk something is going downhill. Digestion, injury or insulin sensitivity but everything is spot on.
Can’t thank the guys of US Pharmacies enough, not only helping me with the the peds but also supplementation and blood work. Looking deeper into problems i’m running into and taking care of it.
About 7 weeks into the lactoferrine and my gut health in such a good spot already. Before i was constantly bloated and thought it was a normal thing, but now it’s clear that it wasn’t normal.
Normally at this point of a bulk something is going downhill. Digestion, injury or insulin sensitivity but everything is spot on.
Can’t thank the guys of US Pharmacies enough, not only helping me with the the peds but also supplementation and blood work. Looking deeper into problems i’m running into and taking care of it.
About 7 weeks into the lactoferrine and my gut health in such a good spot already. Before i was constantly bloated and thought it was a normal thing, but now it’s clear that it wasn’t normal.
LevButlerov
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Good update. Being 7 weeks into the lactoferrin and feeling that gut relief means absorption and appetite are in a strong spot for growth.
Keep macros clean and consistent now that digestion is smooth, and maintain current supplementation since the balance between your compounds and support stack is clearly working.
@rick-geurts looking absolutely insane bro! Well done!
Finding what works is definitely a smart decision.For me this works really good! A high intensity technique on the last movement of a muscle group to give it everything one last time
Highlight from yesterday.
Rdl with 220kg never felt this good. Also legpressing with 3-4 sec eccentrics and a pause in the hole felt as good as never before!
Legs B – Glutes/Hams dominant
Toe press (single leg)
100kg x 15
100kg x 13
100kg x 12
100kg x 12
RDL
220kg x 8
220kg x 6
190kg x 10
Seated leg curl
127,5kg x 10
102,5kg x 15
102,5kg x 13
Leg Press (feet high & wide)
300kg x 14
300kg x 12
300kg x 10
Leg extensions
132,5kg x 15
132,5kg x 14
132,5kg x 13
Bulgarian split squat
32kg x 15
32kg x 15
32kg x 15
Seated calf raises
90kg x 12
90kg x 11
90kg x 10
75kg x 13
Rdl with 220kg never felt this good. Also legpressing with 3-4 sec eccentrics and a pause in the hole felt as good as never before!
Legs B – Glutes/Hams dominant
Toe press (single leg)
100kg x 15
100kg x 13
100kg x 12
100kg x 12
RDL
220kg x 8
220kg x 6
190kg x 10
Seated leg curl
127,5kg x 10
102,5kg x 15
102,5kg x 13
Leg Press (feet high & wide)
300kg x 14
300kg x 12
300kg x 10
Leg extensions
132,5kg x 15
132,5kg x 14
132,5kg x 13
Bulgarian split squat
32kg x 15
32kg x 15
32kg x 15
Seated calf raises
90kg x 12
90kg x 11
90kg x 10
75kg x 13
LevButlerov
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Hot session. The 220 kg RDLs for 8 and 6 with clean control, you're peaking, and those slow 3–4 sec eccentrics on the leg press are exactly how to push tension deep into hammys, pump it!
LevButlerov
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US pharmacies TD looks good
I’m sorry for being so quiet the last few days. I’m in the middle of a divorce so my head is all over the place.
LevButlerov
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Right now i feel really empty and unhappy, it will take some time to heal and feel better.sorry to hear about the divorceI hope you're ok? @rick-geurts
Legs - Quad focus
Seated Leg Curl
130kg x 12
130kg x 12
112,5kg x 16
Leg extensions
132,5kg x 19
132,5kg x 16
Hack Squat (4 sec negatives)
230kg x 10
200kg x 14
Paused leg Press (feet low)
300kg x 12
250kg x 15
Horizontal leg press (single leg)
120kg x 15
120kg x 15
Adductor machine
92,5kg x 35
92,5kg x 30
92,5kg x 25
Toe press single leg
110kg x 13
110kg x 12
110kg x 11
Nothing better then a heavy leg workout after all shit that has been happening.
Seated Leg Curl
130kg x 12
130kg x 12
112,5kg x 16
Leg extensions
132,5kg x 19
132,5kg x 16
Hack Squat (4 sec negatives)
230kg x 10
200kg x 14
Paused leg Press (feet low)
300kg x 12
250kg x 15
Horizontal leg press (single leg)
120kg x 15
120kg x 15
Adductor machine
92,5kg x 35
92,5kg x 30
92,5kg x 25
Toe press single leg
110kg x 13
110kg x 12
110kg x 11
Nothing better then a heavy leg workout after all shit that has been happening.
LevButlerov
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In time that will settle, you have to concentrate on the gym grind to move forward
EVO family supports you on this journey back @rick-geurts
LevButlerov
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Hack squats with 4 sec negatives at 230 kg are brutal control and the paused leg press are intense, you have some serious pumps after this!
Good way to reset after a rough stretch, that kind of heavy leg workout is what you need.
Always - a proper head clearer
@rick-geurts Yes exactly man. This type of workout puts you in this zone and keeps you focused. There's nothing better than being in that mentality.
I love how you do your leg training and you include the negatives. I've been doing that for years even before other people started doing them. I always knew that they worked great for me. @rick-geurts
Bro's good job on the leg extensions and the hack squat. @rick-geurts Those are some good training for sure. And I love the finish with the toe press.
@rick-geurts I love to see kickass training like this. A nice leg day with hack squat and pausing your leg pressing the way you're doing it is a great way to exhaust those muscles. It's going to force growth.
looking really good champ. this is the way to really push the iron. I cannot believe the amount of weight you're doing 300kgon the leg pressing and 230 kg on the hack squat. That is amazing. @rick-geurts
@rick-geurts solid leg workout right here!
Push B – Shoulders & Triceps Focus
Crusifix cable Lateral Raises
12,5kg x 10
10kg x 18
10kg x 16
Smith machine shoulder Press
90kg x 8
80kg x 12
80kg x 11
Nautilus flat chest press
120kg x 10
100kg x 12
90kg x 13
Cable fly
22,5kg x 15
22,5kg x 14
22,5kg x 13
Nautilus Lateral Raise
57,5kg x 14
57,5kg x 12
57,5kg x 10 12 37,5kg x 8 ds 22,5kg x 8
Skull Crushers (EZ-bar)
50kg x 13
50kg x 12
50kg x 11
SA Cable Extensions
17,5kg x 15
17,5kg x 13
17,5kg x 12
Crusifix cable Lateral Raises
12,5kg x 10
10kg x 18
10kg x 16
Smith machine shoulder Press
90kg x 8
80kg x 12
80kg x 11
Nautilus flat chest press
120kg x 10
100kg x 12
90kg x 13
Cable fly
22,5kg x 15
22,5kg x 14
22,5kg x 13
Nautilus Lateral Raise
57,5kg x 14
57,5kg x 12
57,5kg x 10 12 37,5kg x 8 ds 22,5kg x 8
Skull Crushers (EZ-bar)
50kg x 13
50kg x 12
50kg x 11
SA Cable Extensions
17,5kg x 15
17,5kg x 13
17,5kg x 12
LevButlerov
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Hot push session. Smith press at 90 kg and skull crushers at 50 kg hit heavy, shoulders and triceps must be super pumped
how do you feel? macros?
@rick-geurts definitely pushes really strong numbers, brother you’re extremely strong. Love the update updates
Legs - Quad focus
Leg extensions
132,5kg x 19
132,5kg x 16
Hack Squat (4 sec negatives)
240kg x 10
200kg x 15
Leg Press (feet low)
300kg x 14
300kg x 13
Lying leg curls
92,5kg x 16
92,5kg x 14
Adductor machine
92,5kg x 35
92,5kg x 30
Toe press
110kg x 14
120kg x 11
120kg x 10
Great workout with one of my best friends, pushed eachother on every single set!
Leg extensions
132,5kg x 19
132,5kg x 16
Hack Squat (4 sec negatives)
240kg x 10
200kg x 15
Leg Press (feet low)
300kg x 14
300kg x 13
Lying leg curls
92,5kg x 16
92,5kg x 14
Adductor machine
92,5kg x 35
92,5kg x 30
Toe press
110kg x 14
120kg x 11
120kg x 10
Great workout with one of my best friends, pushed eachother on every single set!
LevButlerov
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Hot leg day. 240 kg hacks and 300 kg presses hit hard.
Training with a partner pushed output high.
Saturday was a arm day and today upper. Next week back to LPP.
Upper
Single arm cable pulldowns
50kg x 12
50kg x 11
50kg x 10
Incline nautilus press
110kg x 8
80kg x 13
Chest Supported T-Bar Row
75kg x 13
75kg x 13
75kg x 11
Flat db press
47,5kg x 9
47,5kg x 9
47,5kg x 8
Close grip cable row
115kg x 15
115kg x 13
115kg x 12
Cable fly
25kg x 15
25kg x 13
25kg x 12
SS1:Cable crusifix laterals
7,5kg x 12
7,5kg x 11
7,5kg x 10
SS2: DB side laterals
15kg x 12
15kg x 12
12,5kg x 15
Seated calf raise
80kg x 15
80kg x 14
80kg x 12
Upper
Single arm cable pulldowns
50kg x 12
50kg x 11
50kg x 10
Incline nautilus press
110kg x 8
80kg x 13
Chest Supported T-Bar Row
75kg x 13
75kg x 13
75kg x 11
Flat db press
47,5kg x 9
47,5kg x 9
47,5kg x 8
Close grip cable row
115kg x 15
115kg x 13
115kg x 12
Cable fly
25kg x 15
25kg x 13
25kg x 12
SS1:Cable crusifix laterals
7,5kg x 12
7,5kg x 11
7,5kg x 10
SS2: DB side laterals
15kg x 12
15kg x 12
12,5kg x 15
Seated calf raise
80kg x 15
80kg x 14
80kg x 12
LevButlerov
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Good upper day. 47.5 kg presses and 115 kg rows show strength holding high after arm day.
LPP rotation next week will keep recovery tight!
I'd watch the overall volume here. Very close to pro level volume (circa 25 sets a workout)
@rick-geurts Man, you're making me feel lazy. I only got in one workout over the weekend but here you are hitting it hard day in and day out even on the weekend. That's some good dedication, sir.
nice finish on the seated calf raises and db side laterals. close grip cable rows are also on point. flat db press is A++ @rick-geurts
Bro. Is this a solid workout right here! You pumping the iron like a true champion @rick-geurts I like the flat dumbbell n close grip cable rows. Those are solid.
@rick-geurts cable flys are always fun. the db side laterals are good. that is some good reps if you ask me!
seated calf raise and db side laterals are a good way to finish out your training. and the close grip cable rows are also outstanding. love this layout @rick-geurts
@rick-geurts solid work right here!
@rick-geurts nice update big fella. Keep up the good work
Monday
Legs - Quad focus
Seated leg curl
132,5kg x 15
132,5kg x 14
Leg extensions
132,5kg x 20
132,5kg x 16
Hack Squat (4 sec negatives + band)
250kg x 15
270kg x 12
290kg x 10
Leg Press (feet low)
300kg x 15
300kg x 13
300kg x 10
Lying leg curls
92,5kg x 16
92,5kg x 14
Adductor machine
92,5kg x 35
92,5kg x 30
Toe press
120kg x 15
120kg x 13
120kg x 12
Wednesday
Incline db press
50kg x 12
45kg x 13
Flat nautilus press
120kg x 12
100kg x 13
Cable fly
27,5kg x 12
27,5kg x 11
22,5kg x 13
Cable side laterals
10kg x 17
10kg x 16
10kg x 15
Smith machine shoulder press
80kg x 10
60kg x 18
Rope pushdowns
25kg x 20
25kg x 17
25kg x 15
SA Overhead cable extensions
15kg x 12
12,5kg x 14
12,5kg x 12
Legs - Quad focus
Seated leg curl
132,5kg x 15
132,5kg x 14
Leg extensions
132,5kg x 20
132,5kg x 16
Hack Squat (4 sec negatives + band)
250kg x 15
270kg x 12
290kg x 10
Leg Press (feet low)
300kg x 15
300kg x 13
300kg x 10
Lying leg curls
92,5kg x 16
92,5kg x 14
Adductor machine
92,5kg x 35
92,5kg x 30
Toe press
120kg x 15
120kg x 13
120kg x 12
Wednesday
Incline db press
50kg x 12
45kg x 13
Flat nautilus press
120kg x 12
100kg x 13
Cable fly
27,5kg x 12
27,5kg x 11
22,5kg x 13
Cable side laterals
10kg x 17
10kg x 16
10kg x 15
Smith machine shoulder press
80kg x 10
60kg x 18
Rope pushdowns
25kg x 20
25kg x 17
25kg x 15
SA Overhead cable extensions
15kg x 12
12,5kg x 14
12,5kg x 12
LevButlerov
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Hack squats with 4 sec negatives at 290kg are brutal control and the 300kg leg press after is heavy intensity
you're hardcore @rick-geurts how is your food going?
@rick-geurts numbers look solid.....keep progressing........
Monday
Legs - Quad focus
Seated leg curl
132,5kg x 15
132,5kg x 14
Leg extensions
132,5kg x 20
132,5kg x 16
Hack Squat (4 sec negatives + band)
250kg x 15
270kg x 12
290kg x 10
Leg Press (feet low)
300kg x 15
300kg x 13
300kg x 10
Lying leg curls
92,5kg x 16
92,5kg x 14
Adductor machine
92,5kg x 35
92,5kg x 30
Toe press
120kg x 15
120kg x 13
120kg x 12
Wednesday
Incline db press
50kg x 12
45kg x 13
Flat nautilus press
120kg x 12
100kg x 13
Cable fly
27,5kg x 12
27,5kg x 11
22,5kg x 13
Cable side laterals
10kg x 17
10kg x 16
10kg x 15
Smith machine shoulder press
80kg x 10
60kg x 18
Rope pushdowns
25kg x 20
25kg x 17
25kg x 15
SA Overhead cable extensions
15kg x 12
12,5kg x 14
12,5kg x 12
Legs - Quad focus
Seated leg curl
132,5kg x 15
132,5kg x 14
Leg extensions
132,5kg x 20
132,5kg x 16
Hack Squat (4 sec negatives + band)
250kg x 15
270kg x 12
290kg x 10
Leg Press (feet low)
300kg x 15
300kg x 13
300kg x 10
Lying leg curls
92,5kg x 16
92,5kg x 14
Adductor machine
92,5kg x 35
92,5kg x 30
Toe press
120kg x 15
120kg x 13
120kg x 12
Wednesday
Incline db press
50kg x 12
45kg x 13
Flat nautilus press
120kg x 12
100kg x 13
Cable fly
27,5kg x 12
27,5kg x 11
22,5kg x 13
Cable side laterals
10kg x 17
10kg x 16
10kg x 15
Smith machine shoulder press
80kg x 10
60kg x 18
Rope pushdowns
25kg x 20
25kg x 17
25kg x 15
SA Overhead cable extensions
15kg x 12
12,5kg x 14
12,5kg x 12
Legs B – Glutes/Hams dominant
Single leg lying leg curl
60kg x 10
50kg x 16
RDL
220kg x 9
200kg x 10
Leg Press (feet high & wide)
320kg x 13
320kg x 10
Leg extensions
132,5kg x 18
132,5kg x 15
132,5kg x 13
BW walking lunges
2 sets 100 steps
Seated leg curl
130kg x 10
107,5kg x 15
107,5kg x 13
Seated calf raises
90kg x 12
90kg x 11
90kg x 10
90kg x 10
Still able to make some progress, cycle didn’t change. Since i’m still in a shitty situation with the divorce i try to keep everything going. Eating around 4600 calories on TD and 3700 on restdays and still lost 2-3 kg last 2 weeks. I think it’s because of stress and lack of sleep.
Single leg lying leg curl
60kg x 10
50kg x 16
RDL
220kg x 9
200kg x 10
Leg Press (feet high & wide)
320kg x 13
320kg x 10
Leg extensions
132,5kg x 18
132,5kg x 15
132,5kg x 13
BW walking lunges
2 sets 100 steps
Seated leg curl
130kg x 10
107,5kg x 15
107,5kg x 13
Seated calf raises
90kg x 12
90kg x 11
90kg x 10
90kg x 10
Still able to make some progress, cycle didn’t change. Since i’m still in a shitty situation with the divorce i try to keep everything going. Eating around 4600 calories on TD and 3700 on restdays and still lost 2-3 kg last 2 weeks. I think it’s because of stress and lack of sleep.
LevButlerov
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Strong leg day, 220kg RDLs and 320kg leg press both heavy even under stress.
Pull A – Back Width + Biceps
Bayisin cable Curl
22,5kg x 12
22,5kg x 10
20kg x 15
DB preacher concentration curls
15kg x 15
15kg x 13
15kg x 12
DB Hammer Curls
20kg x 12
20kg x 11
Single arm cable pulldowns
52,5kg x 10
52,5kg x 8
42,5kg x 15
Chest Supported T-Bar Row
80kg x 12
80kg x 8
60kg x 14
Chest Supported Nautilus Row
90kg x 12
90kg x 11
90kg x 10
Single arm db row
60kg x 15
60kg x 13
60kg x 12
Long rope cable pullovers
40kg x 12
40kg x 12
Reverse pec deck
90kg x 12
90kg x 10
80kg x 15
Nautilus machine crunch
75kg x 20
75kg x 16
75kg x 14
Workouts are getting are getting better again. Sleep is improving.. one thing that also helps a lot is the oxitocine. Hopefully bodyweight follow back up right now.
Bayisin cable Curl
22,5kg x 12
22,5kg x 10
20kg x 15
DB preacher concentration curls
15kg x 15
15kg x 13
15kg x 12
DB Hammer Curls
20kg x 12
20kg x 11
Single arm cable pulldowns
52,5kg x 10
52,5kg x 8
42,5kg x 15
Chest Supported T-Bar Row
80kg x 12
80kg x 8
60kg x 14
Chest Supported Nautilus Row
90kg x 12
90kg x 11
90kg x 10
Single arm db row
60kg x 15
60kg x 13
60kg x 12
Long rope cable pullovers
40kg x 12
40kg x 12
Reverse pec deck
90kg x 12
90kg x 10
80kg x 15
Nautilus machine crunch
75kg x 20
75kg x 16
75kg x 14
Workouts are getting are getting better again. Sleep is improving.. one thing that also helps a lot is the oxitocine. Hopefully bodyweight follow back up right now.
LevButlerov
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Good pull session, 60kg rows and 90kg nautilus rows are strong lifts
@rick-geurts Nice to hear sleep improving, that oxytocin boost should help, you take other sleep aids?
100% thisStrong leg day, 220kg RDLs and 320kg leg press both heavy even under stress.
@rick-geurts excellent job hitting this workout hard man. this is a great setup. you are putting in the time for sure
I'm loving this amazing exercise session that you're doing. @rick-geurts Long rope cable pullovers and reverse pec deck are on point. Nice finish with the core work as well. You are the man and you're hitting the iron like a maniac. EVO family respect!
nice job man. the chest supported nautilus row is outstanding. it's an exercise not a lot of people do. I don't really see too many of those in gyms anymore. @rick-geurts
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