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Approved Log Comeback Cycle log

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...
Great workout
 
LevButlerov said:
where you going for holiday? @rick-geurts

I like this workout but didnt see any planks or leg lifts :D
Click to expand...
Austria!

For abs i only do ab crunches, leg raises or ab wheel roll-outs. I’ll always rotate, but since my abs are a pretty well develept muscle group i just do 1 excercise about 4 sets.

Planks are to easy man and pretty boring tbh 😜
 
rick-geurts said:
Austria!

For abs i only do ab crunches, leg raises or ab wheel roll-outs. I’ll always rotate, but since my abs are a pretty well develept muscle group i just do 1 excercise about 4 sets.

Planks are to easy man and pretty boring tbh 😜
Click to expand...
Austria seems like an odd place LOL :P

planks do them more boring or not :P @rick-geurts
 
LevButlerov said:
Austria seems like an odd place LOL :P

planks do them more boring or not :P @rick-geurts
Click to expand...
It’s amazing for hiking in the summer and snowboarding in the winter! Normally i’ll go in the winter, but this is the first time going in the summer. Missing the gym already, but activity is pretty high though (20k+ steps a day).
 
rick-geurts said:
It’s amazing for hiking in the summer and snowboarding in the winter! Normally i’ll go in the winter, but this is the first time going in the summer. Missing the gym already, but activity is pretty high though (20k+ steps a day).
Click to expand...
Summer hike is crazy cardio like in a sauna :P @rick-geurts
 
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
 
welcome back to the EVO family :D we missed you, good training today! did you do pull ups? I dont see them.
any vacay pics?
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
@rick-geurts nicely done on this training session. lots of good things happening. A+ effort
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
bros close grip pulldown is amazing! barbell row is incredible. @rick-geurts back thickness is on point we love it!
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
@rick-geurts i'm liking the reverse pec deck. its a good one along with the close grip pulldown. solid work man keep it up!
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
bro dayum that a long ass vacation @rick-geurts what you like doing besides reverse pec deck and nautilus ab crunch?
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
@rick-geurts I love this training that you're doing. close grip and neutral grip are a good mix. Balancing things out is important.
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
the training is on point @rick-geurts EVO family respects this training. and i respect the hell out of it
 
Yesterday’s legday as me crippling, damn the doms after 10 days no leg workout is insane.

Legs B – Glutes/Hams dominant

SL Lying leg curls
50kg x 12
50kg x 12
50kg x 10

Romanian Deadlift
180kg x 8
180kg x 8
180kg x 8
180kg x 8

Leg Press (feet high & wide)
300kg x 10
300kg x 10
300kg x 9

Leg extensions
132,5kg x 14
132,5kg x 11
132,5kg x 11 ds 87,5kg x 7

Walking Lunges (dumbells)
24kg x 30 steps
24kg x 30 steps
24kg x 30 steps

Glute Bridge/Hip Thrust
150kg x 12
170kg x 12
180kg x 12

Standing Calf Raise
182,5kg x 15
182,5kg x 13
182,5kg x 12
182,5kg x 12
 
rick-geurts said:
Yesterday’s legday as me crippling, damn the doms after 10 days no leg workout is insane.

Legs B – Glutes/Hams dominant

SL Lying leg curls
50kg x 12
50kg x 12
50kg x 10

Romanian Deadlift
180kg x 8
180kg x 8
180kg x 8
180kg x 8

Leg Press (feet high & wide)
300kg x 10
300kg x 10
300kg x 9

Leg extensions
132,5kg x 14
132,5kg x 11
132,5kg x 11 ds 87,5kg x 7

Walking Lunges (dumbells)
24kg x 30 steps
24kg x 30 steps
24kg x 30 steps

Glute Bridge/Hip Thrust
150kg x 12
170kg x 12
180kg x 12

Standing Calf Raise
182,5kg x 15
182,5kg x 13
182,5kg x 12
182,5kg x 12
Click to expand...
Doms really going to destroy next days, give it time a few days before you train again :D
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
@rick-geurts solid back and biceps day right here!!
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
Hopefully you had a great vacation 💪
 
Really enjoying the new trainingsplit!

Push A upper chest focus

Incline Nautilus Press
100kg x 8
100kg x 7
100kg x 6

Incline DB Press (low incline)
40kg x 9
40kg x 8
40kg x 8

Decline Nautilus Chest Press
100kg x 11
100kg x 10
100kg x 10

Nautilus pec fly
100kg x 10
85kg x 12
85kg x (10 sec stretch pause)

DB Lateral Raises
15kg x 18
15kg x 15
15kg x 15
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

SA Overhead Cable Extension
12,5kg x 15
12,5kg x 13
12,5kg x 11

Dual Handle Cable Pushdowns
20kg x 13
20kg x 12
20kg x 12 ds 15kg x 9
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
@rick-geurts can’t beat coming off a good rest period man. It really does so much good for the body
 
rick-geurts said:
Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13
Click to expand...
Nice workout right here
 
Pull A – Back Width + Biceps

Starting of every pull day with biceps because i want my arms to get bigger, it also doesn’t compromise my ability to train back 100% after biceps.

Bayisin cable Curl
17,5kg x 12
17,5kg x 10
17,5kg x 10

DB Hammer Curls
17,5kg x 12
17,5kg x 12
15kg x 15

Single arm cable pulldowns
40kg x 12
40kg x 11
40kg x 10

Chest Supported T-Bar Row
75kg x 11
75kg x 10
75kg x 10

Chest Supported Nautilus Row
90kg x 10
90kg x 9
90kg x 8

Cable rope pullovers
35kg x 15
35kg x 12
35kg x 11

Cable rear delt lateral raises
7,5kg x 15
7,5kg x 13
7,5kg x 12



Leg raises
3 sets 20 reps
 
rick-geurts said:
Pull A – Back Width + Biceps

Starting of every pull day with biceps because i want my arms to get bigger, it also doesn’t compromise my ability to train back 100% after biceps.

Bayisin cable Curl
17,5kg x 12
17,5kg x 10
17,5kg x 10

DB Hammer Curls
17,5kg x 12
17,5kg x 12
15kg x 15

Single arm cable pulldowns
40kg x 12
40kg x 11
40kg x 10

Chest Supported T-Bar Row
75kg x 11
75kg x 10
75kg x 10

Chest Supported Nautilus Row
90kg x 10
90kg x 9
90kg x 8

Cable rope pullovers
35kg x 15
35kg x 12
35kg x 11

Cable rear delt lateral raises
7,5kg x 15
7,5kg x 13
7,5kg x 12



Leg raises
3 sets 20 reps
Click to expand...
@rick-geurts great work so far bro.......
 
rick-geurts said:
Really enjoying the new trainingsplit!

Push A upper chest focus

Incline Nautilus Press
100kg x 8
100kg x 7
100kg x 6

Incline DB Press (low incline)
40kg x 9
40kg x 8
40kg x 8

Decline Nautilus Chest Press
100kg x 11
100kg x 10
100kg x 10

Nautilus pec fly
100kg x 10
85kg x 12
85kg x (10 sec stretch pause)

DB Lateral Raises
15kg x 18
15kg x 15
15kg x 15
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

SA Overhead Cable Extension
12,5kg x 15
12,5kg x 13
12,5kg x 11

Dual Handle Cable Pushdowns
20kg x 13
20kg x 12
20kg x 12 ds 15kg x 9
Click to expand...
rick-geurts said:
Pull A – Back Width + Biceps

Starting of every pull day with biceps because i want my arms to get bigger, it also doesn’t compromise my ability to train back 100% after biceps.

Bayisin cable Curl
17,5kg x 12
17,5kg x 10
17,5kg x 10

DB Hammer Curls
17,5kg x 12
17,5kg x 12
15kg x 15

Single arm cable pulldowns
40kg x 12
40kg x 11
40kg x 10

Chest Supported T-Bar Row
75kg x 11
75kg x 10
75kg x 10

Chest Supported Nautilus Row
90kg x 10
90kg x 9
90kg x 8

Cable rope pullovers
35kg x 15
35kg x 12
35kg x 11

Cable rear delt lateral raises
7,5kg x 15
7,5kg x 13
7,5kg x 12



Leg raises
3 sets 20 reps
Click to expand...
Leg raises are good and do crunches and well, but I'd like more plank work too if you can :D
 
Yesterday’s legday has me walking like a pinguin today.

Legs - Quad focus

Seated Leg Curl (hips back)
112,5kg x 12
112,5kg x 11
112,5kg x 10

Hack Squat
200kg x 8
250kg x 8
260kg x 8

Leg Press (feet low)
260kg x 15
260kg x 14
260kg x 13

Single leg horizontal leg press
122,5kg x 12
122,5kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x 11

Adductor machine
92,5kg x 25
92,5kg x 25
92,5kg x 20

Seated calf raises
75kg x 12
75kg x 11
75kg x 10 ds 50kg x 10 ds 25kg x 10
 
Alright bloods came back in a good spot. Few things needs some work like raising my ferritine and lowering my prolactine which bought came back a little low or high of the reference range. I’ll get some supps for that.

Liver, kidney and other markers were g2g.

I’ll start the following cycle next week:
300mg test e EW
300mg Primo EW
200mg Mast e EW

Diet:
TD: 3900 calories
NTD: 3500 calories
 
rick-geurts said:
Yesterday’s legday has me walking like a pinguin today.

Legs - Quad focus

Seated Leg Curl (hips back)
112,5kg x 12
112,5kg x 11
112,5kg x 10

Hack Squat
200kg x 8
250kg x 8
260kg x 8

Leg Press (feet low)
260kg x 15
260kg x 14
260kg x 13

Single leg horizontal leg press
122,5kg x 12
122,5kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x 11

Adductor machine
92,5kg x 25
92,5kg x 25
92,5kg x 20

Seated calf raises
75kg x 12
75kg x 11
75kg x 10 ds 50kg x 10 ds 25kg x 10
Click to expand...
Good training but not sure any cardio?
rick-geurts said:
Alright bloods came back in a good spot. Few things needs some work like raising my ferritine and lowering my prolactine which bought came back a little low or high of the reference range. I’ll get some supps for that.

Liver, kidney and other markers were g2g.

I’ll start the following cycle next week:
300mg test e EW
300mg Primo EW
200mg Mast e EW

Diet:
TD: 3900 calories
NTD: 3500 calories
Click to expand...
Please share your bloods blur our personal info @rick-geurts
rick-geurts said:
Gear i’m using us from US Pharmacies. Bloodwork showed even on TRT dosage my testosterone was at the top of the reference range. Masteron was also solid the last few weeks before the shoot, so i’m sure the primo will be awesome as well.
Click to expand...
Post some touchdown pics of us pharmacies :D
 
LevButlerov said:
Good training but not sure any cardio?

Please share your bloods blur our personal info @rick-geurts

Post some touchdown pics of us pharmacies :D
Click to expand...
I do 5-6 cardio sessions per week. Normally 30 min LISS on the bike fasted. But since i got a week vacation left i’m doing it post workout because i workout after meal 1. Only days i don’t do cardio is on legdays.

I’m just waiting on a new order. As soon as it arrives i’ll show the TD ;)
 
rick-geurts said:
I do 5-6 cardio sessions per week. Normally 30 min LISS on the bike fasted. But since i got a week vacation left i’m doing it post workout because i workout after meal 1. Only days i don’t do cardio is on legdays.

I’m just waiting on a new order. As soon as it arrives i’ll show the TD ;)
Click to expand...
Please add the cardio to the log, I keep asking and feel dumb lol :P I forget because I check 100+ logs per day.

Waiting on your TD pics @rick-geurts
 
US pharmacies TD!

I’ll be implementing some Mots-c and Oxytocine for the first time also this cycle.

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Last edited:
Yesterday was the first day of using Mots-C and Oxytocine. I honestly could already feel more energy, i didn’t thing it would be so pronounced. Normally you feel a little energy dip halfway threw the workout but when i finished i still had energy to do more, insane.
 
Pull A – Back Width + Biceps

Bayisin cable Curl
17,5kg x 13
17,5kg x 11
17,5kg x 10

DB Hammer Curls
20kg x 12
20kg x 12
20kg x 12 ds 15kg x 10 ds 10kg x 12

Single arm cable pulldowns
42,5kg x 12
42,5kg x 11
42,5kg x 10

Chest Supported T-Bar Row
80kg x 11
80kg x 10
80kg x 10

Chest Supported Nautilus Row
90kg x 12
90kg x 11
90kg x 10

Chest supported cable row (lat focus)
40kg x 12
42,5kg x 10
42,5kg x 10

Long rope cable pullovers
35kg x 13
30kg x 15

Cable rear delt lateral raises
7,5kg x 18
7,5kg x 14
7,5kg x 13

Nautilus ab crunch machine
70kg x 20
70kg x 20
70kg x 20
 
rick-geurts said:
Yesterday was the first day of using Mots-C and Oxytocine. I honestly could already feel more energy, i didn’t thing it would be so pronounced. Normally you feel a little energy dip halfway threw the workout but when i finished i still had energy to do more, insane.
Click to expand...
Mots-C and Oxytocine do help and I hear mots-C is really good with energy :D @rick-geurts
rick-geurts said:
Pull A – Back Width + Biceps

Bayisin cable Curl
17,5kg x 13
17,5kg x 11
17,5kg x 10

DB Hammer Curls
20kg x 12
20kg x 12
20kg x 12 ds 15kg x 10 ds 10kg x 12

Single arm cable pulldowns
42,5kg x 12
42,5kg x 11
42,5kg x 10

Chest Supported T-Bar Row
80kg x 11
80kg x 10
80kg x 10

Chest Supported Nautilus Row
90kg x 12
90kg x 11
90kg x 10

Chest supported cable row (lat focus)
40kg x 12
42,5kg x 10
42,5kg x 10

Long rope cable pullovers
35kg x 13
30kg x 15

Cable rear delt lateral raises
7,5kg x 18
7,5kg x 14
7,5kg x 13

Nautilus ab crunch machine
70kg x 20
70kg x 20
70kg x 20
Click to expand...
Back and bi but no pull ups?
 
LevButlerov said:
Mots-C and Oxytocine do help and I hear mots-C is really good with energy :D @rick-geurts

Back and bi but no pull ups?
Click to expand...
No pull-ups and if i do pull-ups they’re assisted. I can’t connect as well with my back with pull-ups then i do with pulldowns. Don’t get me wrong, it’s a great excercise but i got more out of others.
 
rick-geurts said:
Yesterday was the first day of using Mots-C and Oxytocine. I honestly could already feel more energy, i didn’t thing it would be so pronounced. Normally you feel a little energy dip halfway threw the workout but when i finished i still had energy to do more, insane.
Click to expand...
Be interesting to see if the engery is sustainable long term utilizing these.
 
rick-geurts said:
No pull-ups and if i do pull-ups they’re assisted. I can’t connect as well with my back with pull-ups then i do with pulldowns. Don’t get me wrong, it’s a great excercise but i got more out of others.
Click to expand...
If you can't do pull ups your need to work on them to strengthen your back, it's a must for long term back health as well.
 
Meal 1 - Pre workout
100gr cream of rice
1 banana
100gr rasberrys
15 gr almond butter
50gr whey

Meal 2 PWO
120 cream of rice
50gr dates
50 gr whey

Meal 3
100gr rice
150gr brussel sprouts
200gr chicken
10gr avocado oil
100gr pineapple

Meal 4
100gr rice
150gr brussel sprouts
200gr low fat beef
10gr extra virgin olive oil
100gr pineapple

Meal 5
100gr oats
200gr apple
50gr whey
15gr peanut butter

Meal 6
2 eggs
250gr egg whites
2 slices of sourdough bread
Zero ketchup
 
rick-geurts said:
Meal 1 - Pre workout
100gr cream of rice
1 banana
100gr rasberrys
15 gr almond butter
50gr whey

Meal 2 PWO
120 cream of rice
50gr dates
50 gr whey

Meal 3
100gr rice
150gr brussel sprouts
200gr chicken
10gr avocado oil
100gr pineapple

Meal 4
100gr rice
150gr brussel sprouts
200gr low fat beef
10gr extra virgin olive oil
100gr pineapple

Meal 5
100gr oats
200gr apple
50gr whey
15gr peanut butter

Meal 6
2 eggs
250gr egg whites
2 slices of sourdough bread
Zero ketchup
Click to expand...
Meals are really big now, but are you willing to cut the sourdough for oatmeal? :D
 
LevButlerov said:
Meals are really big now, but are you willing to cut the sourdough for oatmeal? :D
Click to expand...
I switch it up bro, most rice meals keep the same. During the week i have oatmeal for breakfast always, sourdough bread is something i have 2-3 times a week during a bulk because its so easy to digest.
 
rick-geurts said:
I switch it up bro, most rice meals keep the same. During the week i have oatmeal for breakfast always, sourdough bread is something i have 2-3 times a week during a bulk because its so easy to digest.
Click to expand...
Try to concentrate on lower GI like oatmeal or yams if you have digestion issues :D
 
LevButlerov said:
Try to concentrate on lower GI like oatmeal or yams if you have digestion issues :D
Click to expand...
I have no digestion issues. But i now a lot of people that can’t handle oatmeal because of bloating. What works for you isn’t working for everybody else bro. Especially during a bulk. Try pushing above 5000 calories. I think cream of rice and rice in general are easier to digest then the amounts of oatmeal and yams you hve to eat to get the same amount of calories.
 
rick-geurts said:
I have no digestion issues. But i now a lot of people that can’t handle oatmeal because of bloating. What works for you isn’t working for everybody else bro. Especially during a bulk. Try pushing above 5000 calories. I think cream of rice and rice in general are easier to digest then the amounts of oatmeal and yams you hve to eat to get the same amount of calories.
Click to expand...
It is easier to digest that's true, but whats your situation with fiber? @rick-geurts
 
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
 
rick-geurts said:
Once in a while i take probiotica and digestive enzymes but not all the time. If you don’t have any digestive issues it’s not needed.
Click to expand...
That’s not really right, probiotics and enzymes aren’t only for when you’ve got obvious stomach issues. They help with nutrient absorption, gut balance, and keeping digestion smooth all the time, which means you actually get more out of the food and supplements you’re taking. Running them consistently is where you’ll see the real benefit, not just when things feel off.
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
Upper chest pressing looked strong, 105kg on the machine and 40kg dumbbells for clean sets gives you that size and shape people are noticing. Flys with the stretch pause and big lateral raise drop set had to leave your delts and chest blown up. Tricep work finished it perfectly, and the heavy toe press drop set shows you’re not skipping calves either. No surprise guys at the gym are asking, the progress is showing.
rick-geurts said:
Cheatmeal of the week.

A big steak with baked potato / sour cream, spinach with garlic.
Click to expand...
Steak as a cheat meal :D you are oldschool!
 
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
Good training session, you put together. The different weight training looks really strong.@rick-geurts
 
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
Always good when you get gym comments
 
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
bro this one looking good! the toe press on point @rick-geurts db lateral raises is A+
 
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
@rick-geurts this one is looking good! i love the training you are doing champ. you know how to throw the iron around
 
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
doing great on this weight training. its looking solid. the DB lateral raises are on point @rick-geurts
 
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
bros the db lateral raises and toe press are outstanding @rick-geurts SA overhead cable extension is also on point. keep up the grind
 
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
@rick-geurts always good to hear when your hard work is paying off!
 
rick-geurts said:
Cheatmeal of the week.

A big steak with baked potato / sour cream, spinach with garlic.
Click to expand...
@rick-geurts i’ll tell you that is a great cheat meal. That steak looks perfectly cooked and I love spinach with garlic. Keep up the good work, man.
 
LevButlerov said:
That’s not really right, probiotics and enzymes aren’t only for when you’ve got obvious stomach issues. They help with nutrient absorption, gut balance, and keeping digestion smooth all the time, which means you actually get more out of the food and supplements you’re taking. Running them consistently is where you’ll see the real benefit, not just when things feel off.

Upper chest pressing looked strong, 105kg on the machine and 40kg dumbbells for clean sets gives you that size and shape people are noticing. Flys with the stretch pause and big lateral raise drop set had to leave your delts and chest blown up. Tricep work finished it perfectly, and the heavy toe press drop set shows you’re not skipping calves either. No surprise guys at the gym are asking, the progress is showing.

Steak as a cheat meal :D you are oldschool!
Click to expand...
About the probiotics and digestive enzymes:

A diet rich in fermented foods combined with sufficient fiber (prebiotics, the food for bacteria) is often enough to support gut health. Supplements are more of an addition in cases of specific complaints or deficiencies.

I make sure to get foods in like pineapple, sauer kraut, greek yoghurt.

If i notice something is off i’ll throw in a digestive enzyme and/or probiotica.

Workouts are reallt enjoyable right now, progressive overload on almost every workout :)

Haha i’m really a big steak fan! But also really like sushi, pizza and burgers.
 
Legday from yesterday. Doesn’t look like a lot of work but man! I was happy when i was done, every set was all out.

Legs B – Glutes/Hams dominant


SL Lying leg curls
57,5kg x 12
57,5kg x 11
57,5kg x 10

RDL
200kg x 10
210kg x 8
210kg x 7

Leg Press (feet high & wide)
320kg x 12
320kg x 10
320kg x 9

Leg extensions
132,5kg x 17
132,5kg x 13
132,5kg x 12

Walking Lunges (dumbells)
30kg x 30 steps
30kg x 26 steps
30kg x 24 steps + 15 BW

Seated Calf Raise
80kg x 12
80kg x 11
80kg x 10 ds 55kg x 10 ds 30kg x 12
 
rick-geurts said:
About the probiotics and digestive enzymes:

A diet rich in fermented foods combined with sufficient fiber (prebiotics, the food for bacteria) is often enough to support gut health. Supplements are more of an addition in cases of specific complaints or deficiencies.

I make sure to get foods in like pineapple, sauer kraut, greek yoghurt.

If i notice something is off i’ll throw in a digestive enzyme and/or probiotica.

Workouts are reallt enjoyable right now, progressive overload on almost every workout :)

Haha i’m really a big steak fan! But also really like sushi, pizza and burgers.
Click to expand...
Probiotics are a must if you’re running higher protein and mixing in steak, sushi, pizza and all that, it just keeps digestion smoother and bloat down. Fermented foods and yogurt help but a quality probiotic daily locks it in better. Enzymes are fine as needed but the probiotic base is what keeps your gut handling all that food so you can keep pushing weight in the gym without issues.
rick-geurts said:
Legday from yesterday. Doesn’t look like a lot of work but man! I was happy when i was done, every set was all out.

Legs B – Glutes/Hams dominant


SL Lying leg curls
57,5kg x 12
57,5kg x 11
57,5kg x 10

RDL
200kg x 10
210kg x 8
210kg x 7

Leg Press (feet high & wide)
320kg x 12
320kg x 10
320kg x 9

Leg extensions
132,5kg x 17
132,5kg x 13
132,5kg x 12

Walking Lunges (dumbells)
30kg x 30 steps
30kg x 26 steps
30kg x 24 steps + 15 BW

Seated Calf Raise
80kg x 12
80kg x 11
80kg x 10 ds 55kg x 10 ds 30kg x 12
Click to expand...
That’s a strong leg day, RDL at 210kg for reps is serious pulling power and pairing it with heavy leg press after that will fry glutes and hams. Extensions at 132.5kg for high reps is a nasty pump, finishing with lunges carrying 30s shows good work capacity. Calves got hammered with that drop set too, that’s how you get them to finally grow. Whole session might not look long on paper but with that load and rep effort it’s plenty. :D
 
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
Awesome push day 💪
 
rick-geurts said:
Legday from yesterday. Doesn’t look like a lot of work but man! I was happy when i was done, every set was all out.

Legs B – Glutes/Hams dominant


SL Lying leg curls
57,5kg x 12
57,5kg x 11
57,5kg x 10

RDL
200kg x 10
210kg x 8
210kg x 7

Leg Press (feet high & wide)
320kg x 12
320kg x 10
320kg x 9

Leg extensions
132,5kg x 17
132,5kg x 13
132,5kg x 12

Walking Lunges (dumbells)
30kg x 30 steps
30kg x 26 steps
30kg x 24 steps + 15 BW

Seated Calf Raise
80kg x 12
80kg x 11
80kg x 10 ds 55kg x 10 ds 30kg x 12
Click to expand...
@rick-geurts Keep up the solid work man..........
 
rick-geurts said:
Great workouts all week long, starting to progress on everything. People in the gym also asking me what the hell i’m doing because i look bigger and leaner. Good times :)

Push A upper chest focus

Incline Nautilus Press
105kg x 8
105kg x 6
85kg x 10

Incline DB Press (low incline)
40kg x 10
40kg x 10
40kg x 9

Decline Nautilus Chest Press
110kg x 10
110kg x 8
100kg x 12

Nautilus pec fly
100kg x 14
100kg x 11
87,5kg x 13 (10 sec stretch pause)

DB Lateral Raises
17,5kg x 17
17,5kg x 15
17,5kg x 14
17,5kg x 12 ds 12,5kg x 12 ds 7,5kg x 12

SA Overhead Cable Extension
15kg x 15
15kg x 12
15kg x 10

V-bar Cable Pushdowns
32,5kg x 15
32,5kg x 13
32,5kg x 12 ds 22,5kg x 12 ds 17,5kg x 12

Toe press
182,5kg x 19
182,5kg x 15
182,5kg x 12 ds 102,5kg x 10
Click to expand...
Nice workout Bru
 
1311650 said:
Sorry if I missed in elsewhere in the log. What dosage are you using the oxytocin? nasal or subq?
Click to expand...
Oxytocin isn’t something most guys bother with, but when they do it’s usually run either intranasal spray or subq pins. Intranasal is fast acting but short lived, guys go with 20–40iu sprayed a few mins before meals or pre training. Subq is steadier, usually 10–20iu a day split in 2 shots. Some like it for appetite control, better pumps, or mood, but it’s not a mainstay compound like test, mast, or eq. If you’re already on test and mast, oxytocin is more of an add-on tool rather than a base. @1311650 what cycle you on? tell us please :D
 
Update:
Bodyweight 104,5kg fasted
Calories TD 4400 / NTD 3600
Still PPL split

Really happy with the progress so far! Not only increased my calories but since last month i’ve added some additional supps like lactoferrine, a good vitamine B complex and some other stuff to improve some bloodmarkers on the advice of someone i really trust and that worked out tremendously for my gut, skin and overall wellbeing. I never tought there was an issue, but there was definitely something wrong because the bloat i experienced is completely gone.

Didn’t make big diet changes so i know it’s because of the addition of mostly the lactoferrine.

Because of the above insulin sensitivity improved, digestion improved, sleep improved, body recomposition improved.

I’m excited for the next few weeks!
 
rick-geurts said:
Update:
Bodyweight 104,5kg fasted
Calories TD 4400 / NTD 3600
Still PPL split

Really happy with the progress so far! Not only increased my calories but since last month i’ve added some additional supps like lactoferrine, a good vitamine B complex and some other stuff to improve some bloodmarkers on the advice of someone i really trust and that worked out tremendously for my gut, skin and overall wellbeing. I never tought there was an issue, but there was definitely something wrong because the bloat i experienced is completely gone.

Didn’t make big diet changes so i know it’s because of the addition of mostly the lactoferrine.

Because of the above insulin sensitivity improved, digestion improved, sleep improved, body recomposition improved.

I’m excited for the next few weeks!
Click to expand...
Weight is in a strong spot at 104,5kg and you’re pushing good food with 4400 on training and 3600 on off days, that’s plenty to keep muscle coming while still managing fat.

The lactoferrine and B complex clearly clicked for you, gut and skin showing it right away, and when digestion is smooth everything else falls in line, insulin sensitivity especially. That explains why you’re tighter and the body comp is shifting even without diet changes.

Can you post more about training? @rick-geurts
 
Just finished legday little bit more focused towards hamstrings and glutes but after the kunges quad pump was nuts.

Legs B – Glutes/Hams dominant

SL Lying leg curls
55kg x 12
55kg x 11
55kg x 11

RDL
210kg x 10
220kg x 8

GHR (ham focus)
25kg x 20
25kg x 18
25kg x 17

Leg Press (feet high & wide)
330kg x 12
330kg x 11
330kg x 10

Leg extensions
132,5kg x 18
132,5kg x 14
132,5kg x 13

Walking Lunges (bodyweight)
100 steps

Toe press (single leg)
100kg x 14
100kg x 12
100kg x 11
100kg x 10
 

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LevButlerov said:
Weight is in a strong spot at 104,5kg and you’re pushing good food with 4400 on training and 3600 on off days, that’s plenty to keep muscle coming while still managing fat.

The lactoferrine and B complex clearly clicked for you, gut and skin showing it right away, and when digestion is smooth everything else falls in line, insulin sensitivity especially. That explains why you’re tighter and the body comp is shifting even without diet changes.

Can you post more about training? @rick-geurts
Click to expand...
Yes man i’ll just posted a legday!
 
rick-geurts said:
Just finished legday little bit more focused towards hamstrings and glutes but after the kunges quad pump was nuts.

Legs B – Glutes/Hams dominant

SL Lying leg curls
55kg x 12
55kg x 11
55kg x 11

RDL
210kg x 10
220kg x 8

GHR (ham focus)
25kg x 20
25kg x 18
25kg x 17

Leg Press (feet high & wide)
330kg x 12
330kg x 11
330kg x 10

Leg extensions
132,5kg x 18
132,5kg x 14
132,5kg x 13

Walking Lunges (bodyweight)
100 steps

Toe press (single leg)
100kg x 14
100kg x 12
100kg x 11
100kg x 10
Click to expand...
That’s a nasty leg session, weights are solid across the board and the hamstring volume with 220 on RDLs and loaded GHRs is no joke. Quads still blowing up from the lunges even though you biased glutes and hams shows you’re holding size and vascularity right now. Extensions at 132,5kg for high reps is heavy, most guys gas out long before that. Strong work. :D
 
rick-geurts said:
Just finished legday little bit more focused towards hamstrings and glutes but after the kunges quad pump was nuts.

Legs B – Glutes/Hams dominant

SL Lying leg curls
55kg x 12
55kg x 11
55kg x 11

RDL
210kg x 10
220kg x 8

GHR (ham focus)
25kg x 20
25kg x 18
25kg x 17

Leg Press (feet high & wide)
330kg x 12
330kg x 11
330kg x 10

Leg extensions
132,5kg x 18
132,5kg x 14
132,5kg x 13

Walking Lunges (bodyweight)
100 steps

Toe press (single leg)
100kg x 14
100kg x 12
100kg x 11
100kg x 10
Click to expand...
@rick-geurts fantastic on the leg training. that is what happens when you push things. you end up with incredible quads like what you have!
 
rick-geurts said:
Just finished legday little bit more focused towards hamstrings and glutes but after the kunges quad pump was nuts.

Legs B – Glutes/Hams dominant

SL Lying leg curls
55kg x 12
55kg x 11
55kg x 11

RDL
210kg x 10
220kg x 8

GHR (ham focus)
25kg x 20
25kg x 18
25kg x 17

Leg Press (feet high & wide)
330kg x 12
330kg x 11
330kg x 10

Leg extensions
132,5kg x 18
132,5kg x 14
132,5kg x 13

Walking Lunges (bodyweight)
100 steps

Toe press (single leg)
100kg x 14
100kg x 12
100kg x 11
100kg x 10
Click to expand...
bros strong legs=strong body @rick-geurts very nice on the leg press. and the leg extensions too
 
rick-geurts said:
Just finished legday little bit more focused towards hamstrings and glutes but after the kunges quad pump was nuts.

Legs B – Glutes/Hams dominant

SL Lying leg curls
55kg x 12
55kg x 11
55kg x 11

RDL
210kg x 10
220kg x 8

GHR (ham focus)
25kg x 20
25kg x 18
25kg x 17

Leg Press (feet high & wide)
330kg x 12
330kg x 11
330kg x 10

Leg extensions
132,5kg x 18
132,5kg x 14
132,5kg x 13

Walking Lunges (bodyweight)
100 steps

Toe press (single leg)
100kg x 14
100kg x 12
100kg x 11
100kg x 10
Click to expand...
this is one of the best leg workouts i've seen. you structure it perfect. i love the amount of weight too. @rick-geurts
 
rick-geurts said:
Just finished legday little bit more focused towards hamstrings and glutes but after the kunges quad pump was nuts.

Legs B – Glutes/Hams dominant

SL Lying leg curls
55kg x 12
55kg x 11
55kg x 11

RDL
210kg x 10
220kg x 8

GHR (ham focus)
25kg x 20
25kg x 18
25kg x 17

Leg Press (feet high & wide)
330kg x 12
330kg x 11
330kg x 10

Leg extensions
132,5kg x 18
132,5kg x 14
132,5kg x 13

Walking Lunges (bodyweight)
100 steps

Toe press (single leg)
100kg x 14
100kg x 12
100kg x 11
100kg x 10
Click to expand...
@rick-geurts your legs are the GOAT. we are all so proud of you. when you train like this you get those types of results
 
rick-geurts said:
Just finished legday little bit more focused towards hamstrings and glutes but after the kunges quad pump was nuts.

Legs B – Glutes/Hams dominant

SL Lying leg curls
55kg x 12
55kg x 11
55kg x 11

RDL
210kg x 10
220kg x 8

GHR (ham focus)
25kg x 20
25kg x 18
25kg x 17

Leg Press (feet high & wide)
330kg x 12
330kg x 11
330kg x 10

Leg extensions
132,5kg x 18
132,5kg x 14
132,5kg x 13

Walking Lunges (bodyweight)
100 steps

Toe press (single leg)
100kg x 14
100kg x 12
100kg x 11
100kg x 10
Click to expand...
when you train your legs really hard and not only builds, very good legs, but also builds your entire body. And it causes you to get stronger overall. You are proving it. @rick-geurts
 
Pull A – Back Width + Biceps

Bayisin cable Curl
20kg x 12
20kg x 10
17,5kg x 14

DB Hammer Curls
22,5kg x 12
22,5kg x 12
22,5kg x 12 ds 15kg x 12 ds 10kg x 15

Single arm cable pulldowns
50kg x 10
50kg x 9
45kg x 14

Chest Supported T-Bar Row
85kg x 10
85kg x 9
70kg x 13

Chest Supported Nautilus Row
100kg x 10
100kg x 9
90kg x 14

SA Chest supported cable row (lat focus) 12
50kg x 12
50kg x 11
50kg x 10

Long rope cable pullovers
37,5kg x 15
37,5kg x 13
37,5kg x 12

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

Nautilus machine crunch
75kg x 20
75kg x 16
75kg x 14

Great pull workout everything progressed in weight or reps. Also noticing the improvements in the biceps since starting with them instead of finishing or after back.
 
rick-geurts said:
Just finished legday little bit more focused towards hamstrings and glutes but after the kunges quad pump was nuts.

Legs B – Glutes/Hams dominant

SL Lying leg curls
55kg x 12
55kg x 11
55kg x 11

RDL
210kg x 10
220kg x 8

GHR (ham focus)
25kg x 20
25kg x 18
25kg x 17

Leg Press (feet high & wide)
330kg x 12
330kg x 11
330kg x 10

Leg extensions
132,5kg x 18
132,5kg x 14
132,5kg x 13

Walking Lunges (bodyweight)
100 steps

Toe press (single leg)
100kg x 14
100kg x 12
100kg x 11
100kg x 10
Click to expand...
@rick-geurts legs are looking insane bro!
 
rick-geurts said:
Pull A – Back Width + Biceps

Bayisin cable Curl
20kg x 12
20kg x 10
17,5kg x 14

DB Hammer Curls
22,5kg x 12
22,5kg x 12
22,5kg x 12 ds 15kg x 12 ds 10kg x 15

Single arm cable pulldowns
50kg x 10
50kg x 9
45kg x 14

Chest Supported T-Bar Row
85kg x 10
85kg x 9
70kg x 13

Chest Supported Nautilus Row
100kg x 10
100kg x 9
90kg x 14

SA Chest supported cable row (lat focus) 12
50kg x 12
50kg x 11
50kg x 10

Long rope cable pullovers
37,5kg x 15
37,5kg x 13
37,5kg x 12

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

Nautilus machine crunch
75kg x 20
75kg x 16
75kg x 14

Great pull workout everything progressed in weight or reps. Also noticing the improvements in the biceps since starting with them instead of finishing or after back.
Click to expand...
That’s a strong pull day, curls up front clearly paying off if you’re noticing more biceps detail already. Hammer curls with drop sets are brutal but effective, and rows in the 80–100 kg range backed by pulldowns at 50 kg show you’re handling the heavier compounds well. :D
 
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