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Approved Log Comeback Cycle log

Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
Good push day :D @rick-geurts 100kg smith press and 130kg flat press are big moves, insane size!
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
Workout looks good
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
@Rick-guerts Excellent Work on this. The Nautilus Pec fly and Nautilus flat press really good options.
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
Looking good. On this workout routine. I like how you're implementing the Nautilus. Those are a good group of machines. @rick-geurts
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
bros you looking great! @rick-geurts cable chest fly and v bar cable pushdowns are on point
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
@rick-geurts Really good on these exercises. I like how you're hitting three sets and you're getting in a solid amount of repetitions. 10 to 12 on average is really solid.
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
This is yet another great workout session. These pushing splits are fantastic and I like that you're putting in the right volume and doing some good exercises and keeping the weights under control. @rick-geurts
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
@rick-geurts solid work right here bro!
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
Looks like you got a really good one in
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
Nautilus machines are awesome i enjoy utilizing them
 
rick-geurts said:
Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10
Click to expand...
@rick-geurts shoulder workout done right......superb.....
 
2Thick said:
@rick-geurts Really good on these exercises. I like how you're hitting three sets and you're getting in a solid amount of repetitions. 10 to 12 on average is really solid.
Click to expand...
8-12 is my sweet spot but sometimes even 15 is great!
 
Monday pushday!!

PUSH - chest focus

Incline nautilus press
120kg x 7
90kg x 12
90kg x 8

Flat db press
50kg x 6
40kg x 12
40kg x 9

Decline nautilus press
120kg x 8
100kg x 13
100kg x 11

Cable fly
25kg x 13
25kg x 11
20kg x 15

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 12,5kg x 10 ds 7,5kg x 12

SA overhead cable extensions
15kg x 16
15kg x 14
15kg x 12

Straight bar cable pushdowns
42,5kg x 13
42,5kg x 12
42,5kg x 10

Seated calf raises
95kg x 12
95kg x 10
95kg x 10
 

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rick-geurts said:
Monday pushday!!

PUSH - chest focus

Incline nautilus press
120kg x 7
90kg x 12
90kg x 8

Flat db press
50kg x 6
40kg x 12
40kg x 9

Decline nautilus press
120kg x 8
100kg x 13
100kg x 11

Cable fly
25kg x 13
25kg x 11
20kg x 15

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 12,5kg x 10 ds 7,5kg x 12

SA overhead cable extensions
15kg x 16
15kg x 14
15kg x 12

Straight bar cable pushdowns
42,5kg x 13
42,5kg x 12
42,5kg x 10

Seated calf raises
95kg x 12
95kg x 10
95kg x 10
Click to expand...
Insane forearm vascularity! @rick-geurts talk about pro!


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
 
rick-geurts said:
Monday pushday!!

PUSH - chest focus

Incline nautilus press
120kg x 7
90kg x 12
90kg x 8

Flat db press
50kg x 6
40kg x 12
40kg x 9

Decline nautilus press
120kg x 8
100kg x 13
100kg x 11

Cable fly
25kg x 13
25kg x 11
20kg x 15

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 12,5kg x 10 ds 7,5kg x 12

SA overhead cable extensions
15kg x 16
15kg x 14
15kg x 12

Straight bar cable pushdowns
42,5kg x 13
42,5kg x 12
42,5kg x 10

Seated calf raises
95kg x 12
95kg x 10
95kg x 10
Click to expand...
Bothers got garden hoses running up his arm's
 
rick-geurts said:
Monday pushday!!

PUSH - chest focus

Incline nautilus press
120kg x 7
90kg x 12
90kg x 8

Flat db press
50kg x 6
40kg x 12
40kg x 9

Decline nautilus press
120kg x 8
100kg x 13
100kg x 11

Cable fly
25kg x 13
25kg x 11
20kg x 15

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 12,5kg x 10 ds 7,5kg x 12

SA overhead cable extensions
15kg x 16
15kg x 14
15kg x 12

Straight bar cable pushdowns
42,5kg x 13
42,5kg x 12
42,5kg x 10

Seated calf raises
95kg x 12
95kg x 10
95kg x 10
Click to expand...
Jesus, what a forearm, huge
 
rick-geurts said:
Monday pushday!!

PUSH - chest focus

Incline nautilus press
120kg x 7
90kg x 12
90kg x 8

Flat db press
50kg x 6
40kg x 12
40kg x 9

Decline nautilus press
120kg x 8
100kg x 13
100kg x 11

Cable fly
25kg x 13
25kg x 11
20kg x 15

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 12,5kg x 10 ds 7,5kg x 12

SA overhead cable extensions
15kg x 16
15kg x 14
15kg x 12

Straight bar cable pushdowns
42,5kg x 13
42,5kg x 12
42,5kg x 10

Seated calf raises
95kg x 12
95kg x 10
95kg x 10
Click to expand...
I see you’re getting back in the game, my friend 🙂
That really makes me happy, because it truly looks good!

Best regards
 
Tuesday 16/12/25

LEGS - quad focus

Seated leg curls
132,5kg x 12
132,5kg x 11
112,5kg x 15

Hack squat
300kg x 8
250kg x 15

Legpress
350kg x 10
300kg x 15
300kg x 13

Lying leg curl
92,5kg x 18
92,5kg x 14
92,5kg x 11

Walking lunges BW
1 set to failure

Wednesday 18/12/25

PULL

Dual cable curl
20kg x 18
22,5kg x 12
22,5kg x 10

DB hammer curls
20kg x 15
20kg x 13
20kg x 12

Single arm DB concentration curl
15kg x 12
15kg x 11

Mag grip cable pulldowns
105kg x 11
85kg x 16
85kg x 13

Single arm cable row
45kg x 14
45kg x 13
45kg x 12

Chest supported t-bar row
60kg x 12
60kg x 11
60kg x 10

Nautilus high row
90kg x 12
90kg x 11
70kg x 18

Reverse pec deck
90kg x 15
90kg x 13
90kg x 12

Nautilus machine ab crunch
85kg x 20
85kg x 16
85kg x 15

Workouts been going great again. Sleep has been improved. Bodyweight up to 107,5kg.
 
US-pharmacies said:
I see you’re getting back in the game, my friend 🙂
That really makes me happy, because it truly looks good!

Best regards
Click to expand...
It’s getting better brother! Thankyou for being there in these difficult times.
 
rick-geurts said:
Tuesday 16/12/25

LEGS - quad focus

Seated leg curls
132,5kg x 12
132,5kg x 11
112,5kg x 15

Hack squat
300kg x 8
250kg x 15

Legpress
350kg x 10
300kg x 15
300kg x 13

Lying leg curl
92,5kg x 18
92,5kg x 14
92,5kg x 11

Walking lunges BW
1 set to failure

Wednesday 18/12/25

PULL

Dual cable curl
20kg x 18
22,5kg x 12
22,5kg x 10

DB hammer curls
20kg x 15
20kg x 13
20kg x 12

Single arm DB concentration curl
15kg x 12
15kg x 11

Mag grip cable pulldowns
105kg x 11
85kg x 16
85kg x 13

Single arm cable row
45kg x 14
45kg x 13
45kg x 12

Chest supported t-bar row
60kg x 12
60kg x 11
60kg x 10

Nautilus high row
90kg x 12
90kg x 11
70kg x 18

Reverse pec deck
90kg x 15
90kg x 13
90kg x 12

Nautilus machine ab crunch
85kg x 20
85kg x 16
85kg x 15

Workouts been going great again. Sleep has been improved. Bodyweight up to 107,5kg.
Click to expand...
full on leg destruction :D @rick-geurts 350 on the leg press! and hacks 300 you're a beast
 
rick-geurts said:
Monday pushday!!

PUSH - chest focus

Incline nautilus press
120kg x 7
90kg x 12
90kg x 8

Flat db press
50kg x 6
40kg x 12
40kg x 9

Decline nautilus press
120kg x 8
100kg x 13
100kg x 11

Cable fly
25kg x 13
25kg x 11
20kg x 15

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 12,5kg x 10 ds 7,5kg x 12

SA overhead cable extensions
15kg x 16
15kg x 14
15kg x 12

Straight bar cable pushdowns
42,5kg x 13
42,5kg x 12
42,5kg x 10

Seated calf raises
95kg x 12
95kg x 10
95kg x 10
Click to expand...
Nice push workout mate. 50's on flat db press for second exercise is impressive. Forearm veins looking crazy as well!
 
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
100kg shoulder press big day today you put in a huge hack too!
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
@rick-geurts good job on this one, man. The leg training looks fantastic. I like the walking lunges and lying leg curl as well. Those are really good.
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
Bros, I like the walking lunges. Those are no joke, they're very difficult. @rick-geurts
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
The iron pumping looks really good. @rick-geurts I got mad respect for what you're doing here. I like the walking lunges and the leg training as well.
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
@rick-geurts keep up the good work, man. I like the lying leg curls and walking lunges. Those are good exercises. Hitting those legs is what I like to see.
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
Lying leg curls are fantastic, and so are walking lunges. That's what we like to see. A nice finish on the seated calf raises. @rick-geurts
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
Sessions look good.
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
300kg hack squat 😮‍💨😮‍💨
 
@rick-geurts ,since we’re already chatting here, and of course if you’re able to share, let me know which peptides and supplements you’re using for receptor sensitization, cellular response, and adrenal support – because I think this is a pretty interesting topic at this stage of your journey.
Thanks!
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
@rick-geurts Awesome work right here!
 
rick-geurts said:
MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery :)
Click to expand...
@rick-geurts Numbers look solid....sleep is important for performance and recovery....try meditation for good deep sleep......
 
US-pharmacies said:
@rick-geurts ,since we’re already chatting here, and of course if you’re able to share, let me know which peptides and supplements you’re using for receptor sensitization, cellular response, and adrenal support – because I think this is a pretty interesting topic at this stage of your journey.
Thanks!
Click to expand...
Sure mate i think a lot of people could benefit from these kinds of peptides and supplement.

Peptides

☐ MOTS-c
Supports mitochondrial function, metabolic health and insulin sensitivity.

☐ Oxytocin
Enhances social bonding, reduces stress and may improve emotional well-being.

☐ BPC-157
Promotes tissue repair, gut health and recovery from injuries.

☐ TB-500
Supports muscle, tendon and ligament healing by improving cellular regeneration.

☐ HGH (Human Growth Hormone)
Supports muscle recovery, fat loss, skin health and overall regenaratiom.


Supplements

Daily Health & Foundation

☐ Love Heart – TrainedByJP
Comprehensive cardiovascular support formula (blood pressure, lipids, heart health).

☐ Lactoferrin
Supports immune function, gut health and iron regulation.

☐ Vitamin B-Complex
Essential for energy production, nervous system function and metabolism.

☐ Vitamin C
Antioxidant support, immune health and collagen synthesis.

☐ Omega-3
Supports heart health, inflammation control and cognitive function.

☐ Zinc
Supports immune health, hormone production and recovery.

Cardiovascular / Lipid Support

☐ Red Yeast Rice
Helps maintain healthy cholesterol levels.

☐ Citrus Bergamot
Supports cholesterol balance, insulin sensitivity and cardiovascular health.


Sleep / Relaxation

☐ Magnesium Bisglycinate
Promotes relaxation, muscle function and sleep quality.

☐ 5-HTP
Supports serotonin production, mood balance and sleep.

☐ Melatonin
Regulates sleep-wake cycle and improves sleep onset.
 
MONDAY 29/12/25

PUSH

Incline nautilus press
100kg x 9
100kg x 8
80kg x 13

Smith machine flat press
120kg x 9
120kg x 8
100kg x 13

Lean out cable side lateral raise
12,5kg x 15
12,5kg x 14
10kg x 10

Cable chest fly
22,5kg x 18
22,5kg x 16
22,5kg x 15

BW Triceps dips
BW x 11
BW x 10
BW x 9

Single arm cable pushdowns
15kg x 18
15kg x 16
15kg x 15

TUESDAY 30/12/25

PULL

Leg raises
4 sets x 25

Single arm cable pulldowns
55kg x 10
55kg x 9
45kg x 15

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Stiff legged barbell deadlifts
140kg x 17
180kg x 10

Nautilus leverage high row
90kg x 13
95 kg x 11
75kg x 18

Chest supported t-bar row
70kg x 10
70kg x 9
60kg x 12

Low cable biceps curl
15kg x 15
15kg x 13
12,5kg x 15

Concentration db curl
15kg x 12
15kg x 9
15kg x 8
 
rick-geurts said:
Sure mate i think a lot of people could benefit from these kinds of peptides and supplement.

Peptides

☐ MOTS-c
Supports mitochondrial function, metabolic health and insulin sensitivity.

☐ Oxytocin
Enhances social bonding, reduces stress and may improve emotional well-being.

☐ BPC-157
Promotes tissue repair, gut health and recovery from injuries.

☐ TB-500
Supports muscle, tendon and ligament healing by improving cellular regeneration.

☐ HGH (Human Growth Hormone)
Supports muscle recovery, fat loss, skin health and overall regenaratiom.


Supplements

Daily Health & Foundation

☐ Love Heart – TrainedByJP
Comprehensive cardiovascular support formula (blood pressure, lipids, heart health).

☐ Lactoferrin
Supports immune function, gut health and iron regulation.

☐ Vitamin B-Complex
Essential for energy production, nervous system function and metabolism.

☐ Vitamin C
Antioxidant support, immune health and collagen synthesis.

☐ Omega-3
Supports heart health, inflammation control and cognitive function.

☐ Zinc
Supports immune health, hormone production and recovery.

Cardiovascular / Lipid Support

☐ Red Yeast Rice
Helps maintain healthy cholesterol levels.

☐ Citrus Bergamot
Supports cholesterol balance, insulin sensitivity and cardiovascular health.


Sleep / Relaxation

☐ Magnesium Bisglycinate
Promotes relaxation, muscle function and sleep quality.

☐ 5-HTP
Supports serotonin production, mood balance and sleep.

☐ Melatonin
Regulates sleep-wake cycle and improves sleep onset.
Click to expand...
Good peptides list :D
 
rick-geurts said:
MONDAY 29/12/25

PUSH

Incline nautilus press
100kg x 9
100kg x 8
80kg x 13

Smith machine flat press
120kg x 9
120kg x 8
100kg x 13

Lean out cable side lateral raise
12,5kg x 15
12,5kg x 14
10kg x 10

Cable chest fly
22,5kg x 18
22,5kg x 16
22,5kg x 15

BW Triceps dips
BW x 11
BW x 10
BW x 9

Single arm cable pushdowns
15kg x 18
15kg x 16
15kg x 15

TUESDAY 30/12/25

PULL

Leg raises
4 sets x 25

Single arm cable pulldowns
55kg x 10
55kg x 9
45kg x 15

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Stiff legged barbell deadlifts
140kg x 17
180kg x 10

Nautilus leverage high row
90kg x 13
95 kg x 11
75kg x 18

Chest supported t-bar row
70kg x 10
70kg x 9
60kg x 12

Low cable biceps curl
15kg x 15
15kg x 13
12,5kg x 15

Concentration db curl
15kg x 12
15kg x 9
15kg x 8
Click to expand...
nice the pull ups you cant do non assisted, injury? @rick-geurts

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
 
rick-geurts said:
MONDAY 29/12/25

PUSH

Incline nautilus press
100kg x 9
100kg x 8
80kg x 13

Smith machine flat press
120kg x 9
120kg x 8
100kg x 13

Lean out cable side lateral raise
12,5kg x 15
12,5kg x 14
10kg x 10

Cable chest fly
22,5kg x 18
22,5kg x 16
22,5kg x 15

BW Triceps dips
BW x 11
BW x 10
BW x 9

Single arm cable pushdowns
15kg x 18
15kg x 16
15kg x 15

TUESDAY 30/12/25

PULL

Leg raises
4 sets x 25

Single arm cable pulldowns
55kg x 10
55kg x 9
45kg x 15

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Stiff legged barbell deadlifts
140kg x 17
180kg x 10

Nautilus leverage high row
90kg x 13
95 kg x 11
75kg x 18

Chest supported t-bar row
70kg x 10
70kg x 9
60kg x 12

Low cable biceps curl
15kg x 15
15kg x 13
12,5kg x 15

Concentration db curl
15kg x 12
15kg x 9
15kg x 8
Click to expand...
Nice training man, would of been a killer pump on biceps for sure
 
rick-geurts said:
Sure mate i think a lot of people could benefit from these kinds of peptides and supplement.

Peptides

☐ MOTS-c
Supports mitochondrial function, metabolic health and insulin sensitivity.

☐ Oxytocin
Enhances social bonding, reduces stress and may improve emotional well-being.

☐ BPC-157
Promotes tissue repair, gut health and recovery from injuries.

☐ TB-500
Supports muscle, tendon and ligament healing by improving cellular regeneration.

☐ HGH (Human Growth Hormone)
Supports muscle recovery, fat loss, skin health and overall regenaratiom.


Supplements

Daily Health & Foundation

☐ Love Heart – TrainedByJP
Comprehensive cardiovascular support formula (blood pressure, lipids, heart health).

☐ Lactoferrin
Supports immune function, gut health and iron regulation.

☐ Vitamin B-Complex
Essential for energy production, nervous system function and metabolism.

☐ Vitamin C
Antioxidant support, immune health and collagen synthesis.

☐ Omega-3
Supports heart health, inflammation control and cognitive function.

☐ Zinc
Supports immune health, hormone production and recovery.

Cardiovascular / Lipid Support

☐ Red Yeast Rice
Helps maintain healthy cholesterol levels.

☐ Citrus Bergamot
Supports cholesterol balance, insulin sensitivity and cardiovascular health.


Sleep / Relaxation

☐ Magnesium Bisglycinate
Promotes relaxation, muscle function and sleep quality.

☐ 5-HTP
Supports serotonin production, mood balance and sleep.

☐ Melatonin
Regulates sleep-wake cycle and improves sleep onset.
Click to expand...
Thanks for taking care of that, because it’s an important aspect — not just for regeneration, but also for calming the body and improving receptor sensitivity, which has a huge impact on progress.

Best wishes for the New Year, gentlemen!
 
US-pharmacies said:
Thanks for taking care of that, because it’s an important aspect — not just for regeneration, but also for calming the body and improving receptor sensitivity, which has a huge impact on progress.

Best wishes for the New Year, gentlemen!
Click to expand...
Happy New year! 2026 is going to be huge I hear for Team US-Pharmacies @US-pharmacies :D
 
rick-geurts said:
MONDAY 29/12/25

PUSH

Incline nautilus press
100kg x 9
100kg x 8
80kg x 13

Smith machine flat press
120kg x 9
120kg x 8
100kg x 13

Lean out cable side lateral raise
12,5kg x 15
12,5kg x 14
10kg x 10

Cable chest fly
22,5kg x 18
22,5kg x 16
22,5kg x 15

BW Triceps dips
BW x 11
BW x 10
BW x 9

Single arm cable pushdowns
15kg x 18
15kg x 16
15kg x 15

TUESDAY 30/12/25

PULL

Leg raises
4 sets x 25

Single arm cable pulldowns
55kg x 10
55kg x 9
45kg x 15

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Stiff legged barbell deadlifts
140kg x 17
180kg x 10

Nautilus leverage high row
90kg x 13
95 kg x 11
75kg x 18

Chest supported t-bar row
70kg x 10
70kg x 9
60kg x 12

Low cable biceps curl
15kg x 15
15kg x 13
12,5kg x 15

Concentration db curl
15kg x 12
15kg x 9
15kg x 8
Click to expand...
Two really good workouts here mate.

Your weights on SLDL's are crazy! 140kg for 17 and 180kg for 10 😱
 
waggat said:
Two really good workouts here mate.

Your weights on SLDL's are crazy! 140kg for 17 and 180kg for 10 😱
Click to expand...
Haha i used to do way more brother, but i’m really controlling the eccentric on these. Technique above weights, that’s why a lot of people don’t connect with their hamstrings on SLDL’s.
 
US-pharmacies said:
Thanks for taking care of that, because it’s an important aspect — not just for regeneration, but also for calming the body and improving receptor sensitivity, which has a huge impact on progress.

Best wishes for the New Year, gentlemen!
Click to expand...
Thanks brother! For you as well.

You’re the one who teaches me and it made tremendous difference in my performance, recovery and body recomposition.
 
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
 
rick-geurts said:
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
Click to expand...
360kg is a huge leg press win :D @rick-geurts true champion level!
 
rick-geurts said:
I can do regular pull ups, but i do connect much better with my lats with the assisted ones. If i do regular pull ups i’ll start my workout with them.
Click to expand...
try to get the regular ones in there you'll get a huge difference tbh @rick-geurts
 
rick-geurts said:
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
Click to expand...
@rick-geurts good job on the single-arm Nautilus leverage rows and good job on the wide-grip cable row. These are good exercises.
 
rick-geurts said:
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
Click to expand...
Very nice job on this. The wide-grip cable rows and cable near lateral raises are really on point. I like the Nautilus chest-supported T-bar rows as well. @rick-geurts
 
rick-geurts said:
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
Click to expand...
Looking good on the wide-grip cable rows and also the cable rear lateral raises. @rick-geurts you won't go wrong with any of this. The Nautilus Ab Crunch Machine is also on point.
 
rick-geurts said:
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
Click to expand...
@rick-geurts bros, keep up the good work. I like the single-arm Nautilus leverage row and I like the wine-grip cable row. Those are good exercises.
 
rick-geurts said:
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
Click to expand...
Gotta put the respect on this. This is some really good alpha training. I'm glad also that you're having some quality sleep. Keep it up. @rick-geurts
 
rick-geurts said:
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
Click to expand...
@rick-geurts but you have one hell of a leg pump after that training session
 
rick-geurts said:
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
Click to expand...
@rick-geurts solid work right here bro!
 
rick-geurts said:
WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…
Click to expand...
@rick-geurts training is on point......legit work so far......
 
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
 
rick-geurts said:
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
Click to expand...
Week opener was huge! 370 on the leg press is a win! @rick-geurts lets see how you do in feb on ecg and bloods
 
rick-geurts said:
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
Click to expand...
@rick-geurts I like the leg training for sure. Lying leg curls and seated calf raises are two of the best workouts I've ever seen.
 
rick-geurts said:
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
Click to expand...
Really good job on the lying leg curls and seated calf raises. I give you a lot of credit on this. I also like the hack squats. @rick-geurts
 
rick-geurts said:
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
Click to expand...
Bros, this is a great workout. @rick-geurts lying leg curls and seated calf raises are definitely on point. Keep it up.
 
rick-geurts said:
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
Click to expand...
@rick-geurts good job on this man. The lying leg curls are really good, and so are the seated calf raises. I like the nautilus hack squat. Those are excellent as well.
 
This is one hell of a leg session that you're doing. I like the lying leg curls, I like the barbell deadlifts, and the seated leg curls are also fantastic. @rick-geurts
rick-geurts said:
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
Click to expand...
 
rick-geurts said:
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
Click to expand...
@rick-geurts man you’re pushing this shit to the max. Love to see the gains
 
rick-geurts said:
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
Click to expand...
@rick-geurts Incredible session right here!
 
rick-geurts said:
Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

Toe press (single leg)
142,5kg x 15
142,5kg x 15
142,5kg x 15

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 15kg x 10 ds 10kg x 15

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.
Click to expand...
@rick-geurts numbers look amazing.....
 
MONDAY 11/01/26

Push - delt focus

Single arm cable cuff side lateral
15kg x 12
10kg x 20

Nautilus shoulder press
150kg x 12
150kg x 8

Nautilus flat chest press
130kg x 12
110kg x 13

Nautilus decline chest press
110kg x 14
110kg x 12

Nautilus chest fly
105kg x 14
105kg x 12

Cross body cable extensions
12,5kg x 15
12,5kg x 13
12,5kg x 12

Katanna cable extensions
10kg x 13
10kg x 12
10kg x 11

Nautilis seated cable side laterals
60kg x 12
45kg x 14
45kg x 12

TUESDAY 13/01/26

PULL

Chest supported t-bar row
80kg x 13
80kg x 10
60kg x 15

Nautilus leverage high row
100kg x 10
100kg x 8
80kg x 15

Single arm nautilus leverage row
120kg x 13
120kg x 12

Mag grip neutral grip cable pulldown
95kg x 12
95kg x 10
85kg x 14

Close grip cable row
107,5kg x 12 ds 77,5kg x 12

Reverse pec deck
90kg x 13
90kg x 11
80kg x 15

Dual cable curl
20kg x 14
20kg x 11
17,5kg x 14

Bayisin cable curl
17,5kg x 10
15kg x 12
15kg x 11

Only 2 workouts this week unfortunately. Today i’m leaving to austria until next week monday with my dad and brother for some snowboarding and skiing.
 
rick-geurts said:
MONDAY 11/01/26

Push - delt focus

Single arm cable cuff side lateral
15kg x 12
10kg x 20

Nautilus shoulder press
150kg x 12
150kg x 8

Nautilus flat chest press
130kg x 12
110kg x 13

Nautilus decline chest press
110kg x 14
110kg x 12

Nautilus chest fly
105kg x 14
105kg x 12

Cross body cable extensions
12,5kg x 15
12,5kg x 13
12,5kg x 12

Katanna cable extensions
10kg x 13
10kg x 12
10kg x 11

Nautilis seated cable side laterals
60kg x 12
45kg x 14
45kg x 12

TUESDAY 13/01/26

PULL

Chest supported t-bar row
80kg x 13
80kg x 10
60kg x 15

Nautilus leverage high row
100kg x 10
100kg x 8
80kg x 15

Single arm nautilus leverage row
120kg x 13
120kg x 12

Mag grip neutral grip cable pulldown
95kg x 12
95kg x 10
85kg x 14

Close grip cable row
107,5kg x 12 ds 77,5kg x 12

Reverse pec deck
90kg x 13
90kg x 11
80kg x 15

Dual cable curl
20kg x 14
20kg x 11
17,5kg x 14

Bayisin cable curl
17,5kg x 10
15kg x 12
15kg x 11

Only 2 workouts this week unfortunately. Today i’m leaving to austria until next week monday with my dad and brother for some snowboarding and skiing.
Click to expand...
Building some serious weights :D snowboarding is going to be fun enjoy @rick-geurts
 
First day back yesterday. Starting with a training split from John Meadows! Low volume but high intensity :)


LEGS

Seated leg curls
132,5kg x 10 ds 107,5kg x 8 + 10 partials

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 8
250kg x 12

Leg press
280kg x 10 rp x 8 rp x 6

Stiff legged barbell deadlift
180kg x 8
180kg x 7

Single leg toe press
142,5kg x 15
142,5kg x 14
142,5kg x 13
 
rick-geurts said:
First day back yesterday. Starting with a training split from John Meadows! Low volume but high intensity :)


LEGS

Seated leg curls
132,5kg x 10 ds 107,5kg x 8 + 10 partials

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 8
250kg x 12

Leg press
280kg x 10 rp x 8 rp x 6

Stiff legged barbell deadlift
180kg x 8
180kg x 7

Single leg toe press
142,5kg x 15
142,5kg x 14
142,5kg x 13
Click to expand...
Nice workout mate. 300kg hack squat is that right?

Which John Meadows program is it? Keen to try some hey.
 
rick-geurts said:
First day back yesterday. Starting with a training split from John Meadows! Low volume but high intensity :)


LEGS

Seated leg curls
132,5kg x 10 ds 107,5kg x 8 + 10 partials

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 8
250kg x 12

Leg press
280kg x 10 rp x 8 rp x 6

Stiff legged barbell deadlift
180kg x 8
180kg x 7

Single leg toe press
142,5kg x 15
142,5kg x 14
142,5kg x 13
Click to expand...
first day back and you hitting the big Meadows split :D huge squat 300kgs! @rick-geurts
 
Workouts from past week!

WEDNESDAY 21/01/26

Push

Flat db press
50kg x 10
50kg x 8 ds 40kg x 7

Nautilus decline press
120kg x 8
120kg x 8

Cable crossovers
25kg x 14
25kg x 10 rp x 7 rp x 5

Dips
BW X 12
BW X 11
BW X 11

Dumbell side lateral raises
15kg x 20
15kg x 20
15kg x 20

Nautilus neutral grip shoulder press
90kg x 9
90kg x 8
90kg x 8

Cross body cable extensions
12,5kg x 13
12,5kg x 11
12,5kg x 10

Samurai triceps cable extensions
10kg x 16
10kg x 13
10kg x 12

THURSDAY 22/01/26

PULL

Chest supported t-bar row
75kg x 14
85kg x 11

Assisted pull-ups
50kg x 15
50kg x 13
50kg x 11

Single arm Leverage high row
50kg x 12
50kg x 12

Nautilus leverage row
80kg x 12
90kg x 8 ds 60kg x 10

Wide grip cable row
105kg x 15
105kg x 12

Reverse pec deck
80kg x 15 + 3 partials
80kg x 13 + 3 partials
80kg x 12 + 3 partials

Baysin cable curl
17,5kg x 15
17,5kg x 13
17,5kg x 10

DB hammer curls
20kg x 10
17,5kg x 12
17,5kg x 10

Leg raises
4 sets x 25 reps

SATURDAY 24/01/25

ARMS/CALVES

Standing DB curls
17,5kg x 12
17,5kg x 12
17,5kg x 12

Ez bar preacher curls
40kg x 11
40kg x 10
40kg x 10

Seated DB hammer curls
15kg x 12
15kg x 12
15kg x 12

Dual handle cable pushdowns
30kg x 12
30kg x 11
30kg x 10

Overhead dual rope cable extensions
25kg x 12
25kg x 12
25kg x 11

Lying Kettlebel extensions
16kg x 12
16kg x 12
16kg x 12

Nautilus dip machine
90kg x 12
90kg x 12
90kg x 12

Nautilus side lateral raise machine
40kg x 20
40kg x 18
40kg x 16
40kg x 15

Seated calf raises
75kg x 17 + 3 partials
75kg x 15 + 3 partials
75kg x 13 + 3 partials
75kg x 12 + 3 partials

SUNDAY 25/01/26

LEGS

Hack squat
250kg x 12
250kg x 11
250kg x 10
250kg x 10

Leg extensions
132,5kg x 15
132,5kg x 13
120kg x 16
120kg x 15

Leg press
300kg x 14
300kg x 12
270kg x 16
250kg x 15

Lying leg curl
92,5kg x 15
92,5kg x 13
70kg x 15

Seated leg curl
90kg x 12
90kg x 11
 
rick-geurts said:
Workouts from past week!

WEDNESDAY 21/01/26

Push

Flat db press
50kg x 10
50kg x 8 ds 40kg x 7

Nautilus decline press
120kg x 8
120kg x 8

Cable crossovers
25kg x 14
25kg x 10 rp x 7 rp x 5

Dips
BW X 12
BW X 11
BW X 11

Dumbell side lateral raises
15kg x 20
15kg x 20
15kg x 20

Nautilus neutral grip shoulder press
90kg x 9
90kg x 8
90kg x 8

Cross body cable extensions
12,5kg x 13
12,5kg x 11
12,5kg x 10

Samurai triceps cable extensions
10kg x 16
10kg x 13
10kg x 12

THURSDAY 22/01/26

PULL

Chest supported t-bar row
75kg x 14
85kg x 11

Assisted pull-ups
50kg x 15
50kg x 13
50kg x 11

Single arm Leverage high row
50kg x 12
50kg x 12

Nautilus leverage row
80kg x 12
90kg x 8 ds 60kg x 10

Wide grip cable row
105kg x 15
105kg x 12

Reverse pec deck
80kg x 15 + 3 partials
80kg x 13 + 3 partials
80kg x 12 + 3 partials

Baysin cable curl
17,5kg x 15
17,5kg x 13
17,5kg x 10

DB hammer curls
20kg x 10
17,5kg x 12
17,5kg x 10

Leg raises
4 sets x 25 reps

SATURDAY 24/01/25

ARMS/CALVES

Standing DB curls
17,5kg x 12
17,5kg x 12
17,5kg x 12

Ez bar preacher curls
40kg x 11
40kg x 10
40kg x 10

Seated DB hammer curls
15kg x 12
15kg x 12
15kg x 12

Dual handle cable pushdowns
30kg x 12
30kg x 11
30kg x 10

Overhead dual rope cable extensions
25kg x 12
25kg x 12
25kg x 11

Lying Kettlebel extensions
16kg x 12
16kg x 12
16kg x 12

Nautilus dip machine
90kg x 12
90kg x 12
90kg x 12

Nautilus side lateral raise machine
40kg x 20
40kg x 18
40kg x 16
40kg x 15

Seated calf raises
75kg x 17 + 3 partials
75kg x 15 + 3 partials
75kg x 13 + 3 partials
75kg x 12 + 3 partials

SUNDAY 25/01/26

LEGS

Hack squat
250kg x 12
250kg x 11
250kg x 10
250kg x 10

Leg extensions
132,5kg x 15
132,5kg x 13
120kg x 16
120kg x 15

Leg press
300kg x 14
300kg x 12
270kg x 16
250kg x 15

Lying leg curl
92,5kg x 15
92,5kg x 13
70kg x 15

Seated leg curl
90kg x 12
90kg x 11
Click to expand...
good leg press and hack amazing 300kg on leg press! @rick-geurts
 
@
rick-geurts said:
Workouts from past week!

WEDNESDAY 21/01/26

Push

Flat db press
50kg x 10
50kg x 8 ds 40kg x 7

Nautilus decline press
120kg x 8
120kg x 8

Cable crossovers
25kg x 14
25kg x 10 rp x 7 rp x 5

Dips
BW X 12
BW X 11
BW X 11

Dumbell side lateral raises
15kg x 20
15kg x 20
15kg x 20

Nautilus neutral grip shoulder press
90kg x 9
90kg x 8
90kg x 8

Cross body cable extensions
12,5kg x 13
12,5kg x 11
12,5kg x 10

Samurai triceps cable extensions
10kg x 16
10kg x 13
10kg x 12

THURSDAY 22/01/26

PULL

Chest supported t-bar row
75kg x 14
85kg x 11

Assisted pull-ups
50kg x 15
50kg x 13
50kg x 11

Single arm Leverage high row
50kg x 12
50kg x 12

Nautilus leverage row
80kg x 12
90kg x 8 ds 60kg x 10

Wide grip cable row
105kg x 15
105kg x 12

Reverse pec deck
80kg x 15 + 3 partials
80kg x 13 + 3 partials
80kg x 12 + 3 partials

Baysin cable curl
17,5kg x 15
17,5kg x 13
17,5kg x 10

DB hammer curls
20kg x 10
17,5kg x 12
17,5kg x 10

Leg raises
4 sets x 25 reps

SATURDAY 24/01/25

ARMS/CALVES

Standing DB curls
17,5kg x 12
17,5kg x 12
17,5kg x 12

Ez bar preacher curls
40kg x 11
40kg x 10
40kg x 10

Seated DB hammer curls
15kg x 12
15kg x 12
15kg x 12

Dual handle cable pushdowns
30kg x 12
30kg x 11
30kg x 10

Overhead dual rope cable extensions
25kg x 12
25kg x 12
25kg x 11

Lying Kettlebel extensions
16kg x 12
16kg x 12
16kg x 12

Nautilus dip machine
90kg x 12
90kg x 12
90kg x 12

Nautilus side lateral raise machine
40kg x 20
40kg x 18
40kg x 16
40kg x 15

Seated calf raises
75kg x 17 + 3 partials
75kg x 15 + 3 partials
75kg x 13 + 3 partials
75kg x 12 + 3 partials

SUNDAY 25/01/26

LEGS

Hack squat
250kg x 12
250kg x 11
250kg x 10
250kg x 10

Leg extensions
132,5kg x 15
132,5kg x 13
120kg x 16
120kg x 15

Leg press
300kg x 14
300kg x 12
270kg x 16
250kg x 15

Lying leg curl
92,5kg x 15
92,5kg x 13
70kg x 15

Seated leg curl
90kg x 12
90kg x 11
Click to expand...
@rick-geurts good job on the leg training. I like how you finish out with lying leg curls and seated leg curls. That's a good one.
 
Alright little update!

I’ve dropped down my stack for the last 6 weeks to go into a little health phase since i got a ECG planned at the end of february.

Right now i’m running:
200mg test e /week
200mg mast e /week
4 iu HGH / day
250 iu hcg / 2x week

Maintaining bodyweight just fine on this. Focussing on sleep and recovery even more right now to keep progressing.

Unfortunately i’m breaking out with acne the last 2 months.. tried about everything possible but it’s still not managed. So i’m starting with a low dose of accutane right now (20mg).

Goal right now is to maintain until end of february and if everything is alright, i might go into a growing phase for upcoming summer. Half of it will be in a surplus and the other half of it will be cutting to get in really good shape.
 
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