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Approved Log Comeback Cycle log

rick-geurts

rick-geurts

V.I.P.
EVO Logger
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
Following! Welcome to Evo!!
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
Welcome back to the EVO family :D @rick-geurts we missed you. Hoping to see you back and back hard.

Please start by sharing your current pics with your face blurred so we can see your base.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more :)
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
Out of interest what was it
 
LevButlerov said:
Welcome back to the EVO family :D @rick-geurts we missed you. Hoping to see you back and back hard.

Please start by sharing your current pics with your face blurred so we can see your base.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more :)
Click to expand...
I’ll very soon ;)
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
@rick-geurts good to see you ! what happened with you getting sick? was it something really serious?
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
bro i got big family too. i got 18 kids now lol. the ranch a mad house when everyone over @rick-geurts how many kids ou got?
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
welcome to the EVO family. it is great to see you on here. make sure you get some pics up. 8% body fat is amazing @rick-geurts
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
@rick-geurts bros this is looking sweet! i love the stats so far you posting. can't wait to see your pics you sound like the real deal
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
welcome to the EVO family mr. Louie. it is nice to meet you. at 30 years old you are in your prime. Time to get the most out of you. @rick-geurts
 
stevesmi said:
@rick-geurts good to see you ! what happened with you getting sick? was it something really serious?
Click to expand...
It was something terrible bro, i got septic arthritis. It started with shoulder bursitis, went to my GP and they gave me a cortisone injection (which should never happen without a ECG). Something went terrible wrong, within 2 days i got very sick, went to the hospital. Needed to get surgery done on my shoulder and get rit of the infection that went into my bloodstream. Got a very bad inflamed left leg because of that. To make a long story short i was in the hospital for 15 days, after that i needed to take antibiotics for 15 days IV at home and 30 days orally. Had to wean off pain medication, then i had to rehab my shoulder from ground zero. Lost 10+ kg but happy i survived this was the most pain I've ever experienced.

Happened in march and started rehab in April, now i’m already back for 80-90%
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
@rick-geurts 30 years old is the perfect age. i love this. 105kg and 9% body fat is solid!
 
rick-geurts said:
It was something terrible bro, i got septic arthritis. It started with shoulder bursitis, went to my GP and they gave me a cortisone injection (which should never happen without a ECG). Something went terrible wrong, within 2 days i got very sick, went to the hospital. Needed to get surgery done on my shoulder and get rit of the infection that went into my bloodstream. Got a very bad inflamed left leg because of that. To make a long story short i was in the hospital for 15 days, after that i needed to take antibiotics for 15 days IV at home and 30 days orally. Had to wean off pain medication, then i had to rehab my shoulder from ground zero. Lost 10+ kg but happy i survived this was the most pain I've ever experienced.

Happened in march and started rehab in April, now i’m already back for 80-90%
Click to expand...
dude that is horrible. just plain bad luck and human error.
 
2BCB7D1C-0EAA-4592-8353-1DB65A5D2F24.webp
This was my shape 3 weeks ago at the start of the mini cut.

Planning on doing a mini cut until August 17, then 8 days holidays, then back to a lean bulk! I’ll update with a shape update at the end of the mini cut ;)
 
LevButlerov said:
@rick-geurts you look really good, I see tight abs big shoulders huge arms! wide chest, this is the perfect body to come back to.
Click to expand...
Lol thanks brother, abs never have been a problem the rest really went down because of the injury but since mobility in the shoulder is better the volume in the upper body is coming back. Looking back at pics from last year i got a little depressed lol
 
rick-geurts said:
Lol thanks brother, abs never have been a problem the rest really went down because of the injury but since mobility in the shoulder is better the volume in the upper body is coming back. Looking back at pics from last year i got a little depressed lol
Click to expand...
Don't get depressed :D EVO family here for you, lets do this and get you back at maximum shape. @rick-geurts
Update training diet please.
 
rick-geurts said:
Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.

Starting stats right now
105kg
186cm
8-9% Bf
Click to expand...
@rick-geurts welcome to the forums! Will be following for sure!!
 
Went to another gym, 1 hour drive, but absolutely worth it! Really good equipment.

Prime seated row
100kg x 15
100kg x 12

Citadel single arm pulldown
60kg x 12
60kg x 10

Single arm eagle row
130kg x 10
105kg x 15

Panatta high row
100kg x 15
100kg x 13

Panatta pullover
120kg x 10
100kg x 15

Panatta rear delt row
80kg x 15
80kg x 13

Gymleco preacher curl
40kg x 15
50kg x 12
50kg x 10

Bdb dual cable curls
50kg x 12
50kg x 10
40kg x 15
 
rick-geurts said:
Went to another gym, 1 hour drive, but absolutely worth it! Really good equipment.

Prime seated row
100kg x 15
100kg x 12

Citadel single arm pulldown
60kg x 12
60kg x 10

Single arm eagle row
130kg x 10
105kg x 15

Panatta high row
100kg x 15
100kg x 13

Panatta pullover
120kg x 10
100kg x 15

Panatta rear delt row
80kg x 15
80kg x 13

Gymleco preacher curl
40kg x 15
50kg x 12
50kg x 10

Bdb dual cable curls
50kg x 12
50kg x 10
40kg x 15
Click to expand...
next time take a gym pic for us ;) seems like you got a great workout
 
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
 

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rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
You look really good @rick-geurts and interesting to see US pharmacies, haven't seen that brand its new.
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
championship job on this one! @rick-geurts 1kg lost is solid. you lost body fat i bet
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
def a great job. you are looking LEAN LEAN LEAN! abs are popping out nicely @rick-geurts
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
@rick-geurts glad you found some gear you like. keep pushing. sounds exciting with a photoshoot
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
@rick-geurts bro nice you should do photos why not. it gonna be nude shoot or what? you should do some hardcore texas porn
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
bros you got the body of a champion. @rick-geurts i bet by the time this gets to 50 pages you gonna be ready for Mr. O. you look THAT good seriously
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
@rick-geurts nice that you can lose a kg in short order like that. it just show that hard work pays off. we love to see that
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
@rick-geurts looking incredible bro! Body is on point!
 
LevButlerov said:
You look really good @rick-geurts and interesting to see US pharmacies, haven't seen that brand its new.
Click to expand...
Thanks! Yeah it’s brand new i’ll report back with a honest review after a few weeks. So far the test e and mast e are smooth. No problems at all with pip.
 
From sunday until wednesday are low carb days and 60 min of cardio.

Thursday and friday will be carb up days.

Weight is still dropping steadily but feeling flat AF.

Yesterday’s legday was brutal.

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

Barbell RDL
200kg x 10
210kg x 8

Nautilus leg press
250kg x 15
250kg x 13
250kg x 12

Leg extensions
132,5kg x 14
132,5kg x 13
132,5kg x 12

Bulgarian split squat db
40kg x 10
45kg x 10

Single leg seated leg press
80kg x 15
90kg x 12

Lying leg curl
92,5kg x 15
92,5kg x 13
92,5kg x 12
 
rick-geurts said:
Thanks! Yeah it’s brand new i’ll report back with a honest review after a few weeks. So far the test e and mast e are smooth. No problems at all with pip.
Click to expand...
Lets get your macros diet up :D
 
rick-geurts said:
From sunday until wednesday are low carb days and 60 min of cardio.

Thursday and friday will be carb up days.

Weight is still dropping steadily but feeling flat AF.

Yesterday’s legday was brutal.

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

Barbell RDL
200kg x 10
210kg x 8

Nautilus leg press
250kg x 15
250kg x 13
250kg x 12

Leg extensions
132,5kg x 14
132,5kg x 13
132,5kg x 12

Bulgarian split squat db
40kg x 10
45kg x 10

Single leg seated leg press
80kg x 15
90kg x 12

Lying leg curl
92,5kg x 15
92,5kg x 13
92,5kg x 12
Click to expand...
@rick-geurts how long carb did you go? :D

I like the leg day but on leg day best high carbs.
 
LevButlerov said:
@rick-geurts how long carb did you go? :D

I like the leg day but on leg day best high carbs.
Click to expand...
Thursday is about 700gr and rest day to allow the body to drop fatigue and soak all the carbs. Friday will be adjusted according to how i’m looking in the morning, mid-day a arm workout to move some glycogen around. Saturday morning is the shoot :)
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
@rick-geurts man you are looking killer and that gear looks top notch man. Amazing work
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
@rick-geurts looking solid man.........
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
Id say tren is a huge diet change 😃
 
rick-geurts said:
Bro macro’s are all over the place right now with high and low days.

To give you an example of today’s final low day on a training day:
300gr protein
275gr carbs
50gr fats
Click to expand...
@rick-geurts lets try to dial them in so more steady :D
 
rick-geurts said:
Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good!
Click to expand...
Good update
 
Noah Wixx said:
Id say tren is a huge diet change 😃
Click to expand...
No tren for me right now lol. Maybe next year that’s why i ordered it at U.S. Pharmacies, but with what i’ve been threw it’s better to keep it to the more mild compounds for now!
 
rick-geurts said:
No tren for me right now lol. Maybe next year that’s why i ordered it at U.S. Pharmacies, but with what i’ve been threw it’s better to keep it to the more mild compounds for now!
Click to expand...
@rick-geurts no tren is smart, stick to EQ and test.
 
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
 

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LevButlerov said:
@rick-geurts no tren is smart, stick to EQ and test.
Click to expand...
Really like EQ but it’a been a while since i used it. Definitely something i want to try again in my next bulk, i had issues with BP what’s finally under control so i have to be carefull.
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
Carb up is paying off, FULL and big :D
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
@rick-geurts good update and glad you feel good on it. the gear looks great! masteron is a great hardener
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
bro you getting in some good pumps. looking big. you remind me of old celly used to bunk with in prison years go @rick-geurts
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
The 45 reps on bench I did yesterday was a hella pump too lol
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
good looking training. @rick-geurts those pumps are strong. very impressive work!
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
bros looks good on this one @rick-geurts you pumping it nicely. you won't go wrong
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
you are looking great man! @rick-geurts this is how its done. keep up the hard work
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
You've got some good raw physique right there. The arms are banging. Looking very big, keep it up. @rick-geurts
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
@rick-geurts looking hella vascular bro!
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
@rick-geurts man you’re looking absolutely phenomenal. Shoulders are capped and lookin huge
 
The shoot was a success! As soon as i got the pics i’ll post a few ;)

Sunday was back to work with a legday. Today was chest & delts.

Nautilus flat chest press
140kg x 9
110kg x 14

Nautilus shoulder press
140kg x 8
100kg x 15

Incline nautilus press
90kg x 9
90kg x 8

Decline nautilus press
130kg x 8
100kg x 12

Cable pec fly
20kg x 16
20kg x 15
20kg x 14

Crucifix cable side lateral
10kg x 14
10kg x 13
10kg x 12

Nautilus side lateral raise machine
55kg x 12
55kg x 11
55kg x 10

Nautilus ab crunch
80kg x 16
80kg x 15
80kg x 15
 
rick-geurts said:
The shoot was a success! As soon as i got the pics i’ll post a few ;)

Sunday was back to work with a legday. Today was chest & delts.

Nautilus flat chest press
140kg x 9
110kg x 14

Nautilus shoulder press
140kg x 8
100kg x 15

Incline nautilus press
90kg x 9
90kg x 8

Decline nautilus press
130kg x 8
100kg x 12

Cable pec fly
20kg x 16
20kg x 15
20kg x 14

Crucifix cable side lateral
10kg x 14
10kg x 13
10kg x 12

Nautilus side lateral raise machine
55kg x 12
55kg x 11
55kg x 10

Nautilus ab crunch
80kg x 16
80kg x 15
80kg x 15
Click to expand...
You can't say that and not post pics lol :P waiting on them @rick-geurts

I think on the incline lets get a drop set to 15 in next time.
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
You look insane 💪
 
rick-geurts said:
First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!
Click to expand...
Good job
 
Yesterday was back and rear delts, today arms and abs. Tomorrow rest and friday legs again!

Calories are back to 3500 on training days, but got to my lowest weight this morning lol.

Since i’m going on holiday next week i won’t increase yet. After the holidays i’ll do bloods and start a lean bulk ;)
 
rick-geurts said:
Yesterday was back and rear delts, today arms and abs. Tomorrow rest and friday legs again!

Calories are back to 3500 on training days, but got to my lowest weight this morning lol.

Since i’m going on holiday next week i won’t increase yet. After the holidays i’ll do bloods and start a lean bulk ;)
Click to expand...
Any pics of training or foods? :D waiting @rick-geurts
 
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
Good leg day but did you have cardio there? and any warm up sissy squats?
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
@rick-geurts happy to see your results are solid. i'm very happy to see you had a good day. leg days are no joke!
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
@rick-geurts good job man. the leg training is on point. proud of you
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
training program is on point good job. that is the way to hit the legs. you won't go wrong ever with this type of training @rick-geurts
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
@rick-geurts bro pumping some good leg training. i love to see this. SL seated leg press is A+
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
@rick-geurts this one is looking solid. i like the deadlifts and the leg training overall. proud of you man. you are doing great!
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
@rick-geurts the leg training is amazing. this one would have put me on the ground. good job on this
 
LevButlerov said:
Good leg day but did you have cardio there? and any warm up sissy squats?
Click to expand...
I’m doing 30 min of fasted cardio everyday.
Weekends post workout because i workout after my breakfast ;) but that won’t change, only when i’m cutting and need a deeper deficit cardio increases :)
 
ROIDDERS said:
@rick-geurts the leg training is amazing. this one would have put me on the ground. good job on this
Click to expand...
Yeah it was a pretty tough one haha. On paper it looks pretty easy, but doing it is something else, especially if you go balls to the wall on every set!
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
@rick-geurts awesome leg session done right here bro!
 
Got a cheatmeal yesterday (Pizza) and damn my body needed it i think. My body turned into a roadmap of veins and i slept like a baby. The workout today went very good, i was able to progress on all lifts. Energy was threw the roof. I know 3500 calories right now is still a little bit into a deficit for me but i don’t want to be in a surplus before going to holiday next week.

The workout of today Pull:

Single arm high cable row
50kg x 12
50kg x 10

Chest supported t-bar row (LF)
80kg x 12
80kg x 10

Nautilus high row
80kg x 12
90kg x 12

Wide grip cable row
85kg x 15
85kg x 14
85kg x 13

Cable pullovers
35kg x 20
37,5kg x 15
37,5kg x 14

Cable rear delt lateral ranse
7,5kg x 15
7,5kg x 14
7,5kg x 12

Bayisin cable curl
17,5kg x 15
17,5kg x 13
17,5kg x 12

Single handles dual cable curl
12,5kg x 15
12,5kg x 15
12,5kg x 12
 
rick-geurts said:
Got a cheatmeal yesterday (Pizza) and damn my body needed it i think. My body turned into a roadmap of veins and i slept like a baby. The workout today went very good, i was able to progress on all lifts. Energy was threw the roof. I know 3500 calories right now is still a little bit into a deficit for me but i don’t want to be in a surplus before going to holiday next week.

The workout of today Pull:

Single arm high cable row
50kg x 12
50kg x 10

Chest supported t-bar row (LF)
80kg x 12
80kg x 10

Nautilus high row
80kg x 12
90kg x 12

Wide grip cable row
85kg x 15
85kg x 14
85kg x 13

Cable pullovers
35kg x 20
37,5kg x 15
37,5kg x 14

Cable rear delt lateral ranse
7,5kg x 15
7,5kg x 14
7,5kg x 12

Bayisin cable curl
17,5kg x 15
17,5kg x 13
17,5kg x 12

Single handles dual cable curl
12,5kg x 15
12,5kg x 15
12,5kg x 12
Click to expand...
you got cheatmeal and no pics of meal and no vascularity pics? ;) come on brother
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
I couldn't agree more definitely a killer session!
 
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
rick-geurts said:
Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12
Click to expand...
@rick-geurts that’s a damn good leg session. Bet you were sore for a few days
 
Last workout before the holiday. New trainingssplit still PPL but with some more volume threw my weakpoints.

Push B – Shoulders & Triceps Focus

Crusifix cable Lateral Raises
10kg x 15
10kg x 14
10kg x 13
10kg x 12

Nautilus shoulder Press
150kg x 7
140kg x 7
130kg x 8
130kg x 8

Nautilus flat chest press
100kg x 12
100kg x 10
100kg x 10

Seated cable fly (upper chest focus)
17,5kg x 15
17,5kg x 12
17,5kg x 11

Nautilus Lateral Raise
50kg x 14
50kg x 12
40kg x 12 ds 25kg x 8 ds 15kg x 8

Skull Crushers (EZ-bar)
50kg x 8
40kg x 10
40kg x 10

Crossbody cable Extensions
12,5kg x 12
10kg x 15
10kg x 13

Nautilus ab crunches
85kg x 15
85kg x 14
85kg x 13
85kg x 12
 
rick-geurts said:
Last workout before the holiday. New trainingssplit still PPL but with some more volume threw my weakpoints.

Push B – Shoulders & Triceps Focus

Crusifix cable Lateral Raises
10kg x 15
10kg x 14
10kg x 13
10kg x 12

Nautilus shoulder Press
150kg x 7
140kg x 7
130kg x 8
130kg x 8

Nautilus flat chest press
100kg x 12
100kg x 10
100kg x 10

Seated cable fly (upper chest focus)
17,5kg x 15
17,5kg x 12
17,5kg x 11

Nautilus Lateral Raise
50kg x 14
50kg x 12
40kg x 12 ds 25kg x 8 ds 15kg x 8

Skull Crushers (EZ-bar)
50kg x 8
40kg x 10
40kg x 10

Crossbody cable Extensions
12,5kg x 12
10kg x 15
10kg x 13

Nautilus ab crunches
85kg x 15
85kg x 14
85kg x 13
85kg x 12
Click to expand...
where you going for holiday? @rick-geurts

I like this workout but didnt see any planks or leg lifts :D
 
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