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Approved Log Comeback Cycle log

Legs - Quad focus

Seated leg curl
132,5kg x 15
132,5kg x 14
112,5kg x 15

Leg extensions
132,5kg x 20
132,5kg x 16
132,5kg x 15

Hack Squat (4 sec negatives + band)
300kg x 8
250kg x 12

Leg Press (feet low)
300kg x 12
300kg x 11
300kg x 10

Lying leg curls
92,5kg x 14
92,5kg x 12
92,5kg x 10

Adductor machine
92,5kg x 35
92,5kg x 30

Toe press
130kg x 13
130kg x 12
130kg x 12
130kg x 12

Little bit of a niggle in my right hip, but still got a very good session done. Strenght on the hacksquat went up. Never did 300kg on it.

Shape update this morning. Still very lean. Calories are at 4700 on training days.
 

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rick-geurts said:
Pull A – Back Width + Biceps

Bayisin cable Curl
22,5kg x 12
22,5kg x 10
20kg x 15

DB preacher concentration curls
15kg x 15
15kg x 13
15kg x 12

DB Hammer Curls
20kg x 12
20kg x 11

Single arm cable pulldowns
52,5kg x 10
52,5kg x 8
42,5kg x 15

Chest Supported T-Bar Row
80kg x 12
80kg x 8
60kg x 14

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

Single arm db row
60kg x 15
60kg x 13
60kg x 12

Long rope cable pullovers
40kg x 12
40kg x 12

Reverse pec deck
90kg x 12
90kg x 10
80kg x 15

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

Workouts are getting are getting better again. Sleep is improving.. one thing that also helps a lot is the oxitocine. Hopefully bodyweight follow back up right now.
Click to expand...
@rick-geurts bros this is looking good if you ask me! the chest supported nautilus row what we like to see. a championship training day
 
rick-geurts said:
Pull A – Back Width + Biceps

Bayisin cable Curl
22,5kg x 12
22,5kg x 10
20kg x 15

DB preacher concentration curls
15kg x 15
15kg x 13
15kg x 12

DB Hammer Curls
20kg x 12
20kg x 11

Single arm cable pulldowns
52,5kg x 10
52,5kg x 8
42,5kg x 15

Chest Supported T-Bar Row
80kg x 12
80kg x 8
60kg x 14

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

Single arm db row
60kg x 15
60kg x 13
60kg x 12

Long rope cable pullovers
40kg x 12
40kg x 12

Reverse pec deck
90kg x 12
90kg x 10
80kg x 15

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

Workouts are getting are getting better again. Sleep is improving.. one thing that also helps a lot is the oxitocine. Hopefully bodyweight follow back up right now.
Click to expand...
nice options on the reverse pec deck. I like how you're doing the single arm exercises.. . and a chest supported Nautilus row also looks great. @rick-geurts
 
rick-geurts said:
Legs - Quad focus

Seated leg curl
132,5kg x 15
132,5kg x 14
112,5kg x 15

Leg extensions
132,5kg x 20
132,5kg x 16
132,5kg x 15

Hack Squat (4 sec negatives + band)
300kg x 8
250kg x 12

Leg Press (feet low)
300kg x 12
300kg x 11
300kg x 10

Lying leg curls
92,5kg x 14
92,5kg x 12
92,5kg x 10

Adductor machine
92,5kg x 35
92,5kg x 30

Toe press
130kg x 13
130kg x 12
130kg x 12
130kg x 12

Little bit of a niggle in my right hip, but still got a very good session done. Strenght on the hacksquat went up. Never did 300kg on it.

Shape update this morning. Still very lean. Calories are at 4700 on training days.
Click to expand...
Legs are massive in the pics and that 300kg hack squat for 8s is monster work. :D
 
rick-geurts said:
Pull A – Back Width + Biceps

Bayisin cable Curl
22,5kg x 12
22,5kg x 10
20kg x 15

DB preacher concentration curls
15kg x 15
15kg x 13
15kg x 12

DB Hammer Curls
20kg x 12
20kg x 11

Single arm cable pulldowns
52,5kg x 10
52,5kg x 8
42,5kg x 15

Chest Supported T-Bar Row
80kg x 12
80kg x 8
60kg x 14

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

Single arm db row
60kg x 15
60kg x 13
60kg x 12

Long rope cable pullovers
40kg x 12
40kg x 12

Reverse pec deck
90kg x 12
90kg x 10
80kg x 15

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

Workouts are getting are getting better again. Sleep is improving.. one thing that also helps a lot is the oxitocine. Hopefully bodyweight follow back up right now.
Click to expand...
@rick-geurts awesome pull session right here!
 
PUSH - DELTS + TRICEP FOCUS

Crusifix cable lateral
12,5kg x 10
10kg x 13

Nautilus shoulder press
150kg x 10
150kg x 8

Nautilus flat chest press
130kg x 10
100kg x 15

Nautilus decline press
120kg x 10
100kg x 13

Cable fly
25kg x 15
25kg x 13

Cross body cable extensions
12,5kg x 15
12,5kg x 13

Overhead rope extensions
25kg x 15
25kg x 13

Seated nautilus side laterals
55kg x 12
45kg x 13
45kg x 12

Finally shape is improving again, sleep quality got better and stress levels are dropping a bit. Instantly noticeable in my look. Now let’s gets progressively stronger again!
 
rick-geurts said:
Pull A – Back Width + Biceps

Bayisin cable Curl
22,5kg x 12
22,5kg x 10
20kg x 15

DB preacher concentration curls
15kg x 15
15kg x 13
15kg x 12

DB Hammer Curls
20kg x 12
20kg x 11

Single arm cable pulldowns
52,5kg x 10
52,5kg x 8
42,5kg x 15

Chest Supported T-Bar Row
80kg x 12
80kg x 8
60kg x 14

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

Single arm db row
60kg x 15
60kg x 13
60kg x 12

Long rope cable pullovers
40kg x 12
40kg x 12

Reverse pec deck
90kg x 12
90kg x 10
80kg x 15

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

Workouts are getting are getting better again. Sleep is improving.. one thing that also helps a lot is the oxitocine. Hopefully bodyweight follow back up right now.
Click to expand...
@rick-geurts awesome workouts man. I love the nautilus crunch machine it hits the abs great
 
rick-geurts said:
PUSH - DELTS + TRICEP FOCUS

Crusifix cable lateral
12,5kg x 10
10kg x 13

Nautilus shoulder press
150kg x 10
150kg x 8

Nautilus flat chest press
130kg x 10
100kg x 15

Nautilus decline press
120kg x 10
100kg x 13

Cable fly
25kg x 15
25kg x 13

Cross body cable extensions
12,5kg x 15
12,5kg x 13

Overhead rope extensions
25kg x 15
25kg x 13

Seated nautilus side laterals
55kg x 12
45kg x 13
45kg x 12

Finally shape is improving again, sleep quality got better and stress levels are dropping a bit. Instantly noticeable in my look. Now let’s gets progressively stronger again!
Click to expand...
Good push day logged :D 150kg nautilus press and 130kg chest press both strong numbers!

Good to hear stress and sleep improving, lets get pics up.
 
LEGS

Barbell rdl’s
180kg x 10
180kg x 10
180kg x 10

Bulgarian db split squat
30kg x 15
40kg x 15
50kg x 8 ds 30kg x 8 ds 20kg x 8

Nautilus Glute bridge
200kg x 15
200kg x 15
200kg x 13

Abductor
75kg x 25
75kg x 22

Leg extension
132,5kg x 15
132,5kg x 13
132,5kg x 12

Sunday
UPPER

Long rope cable pullovers
40kg x 14
40kg x 12
40kg x 11

Barbell rows
100kg x 15
120kg x 10

Close grip lat pulldown
85kg x 13
85kg x 12

Nautilus shoulder press
150kg x 10
150kg x 8

DB side lateral raises
20kg x 20
20kg x 15
20kg x 12 ds 15kg x 10 ds 10kg x 10

DB Hammer curls
20kg x 14
20kg x 12
20kg x 11

Overhead rope extensions
25kg x 15
27,5kg x 12
27,5kg x 10

Single arm bayisin curl
20kg x 10
17,5kg x 12
17,5kg x 10

Cable rope crunch
52,5kg x 15
52,5kg x 15
52,5kg x 15

Leg raises
3 sets till failure

Workouts been all over the place lately. Next week will be push, pull and legs again. Hopefully bw will be going up from now on. It’s been stable for the first time in weeks right now.
 
rick-geurts said:
LEGS

Barbell rdl’s
180kg x 10
180kg x 10
180kg x 10

Bulgarian db split squat
30kg x 15
40kg x 15
50kg x 8 ds 30kg x 8 ds 20kg x 8

Nautilus Glute bridge
200kg x 15
200kg x 15
200kg x 13

Abductor
75kg x 25
75kg x 22

Leg extension
132,5kg x 15
132,5kg x 13
132,5kg x 12

Sunday
UPPER

Long rope cable pullovers
40kg x 14
40kg x 12
40kg x 11

Barbell rows
100kg x 15
120kg x 10

Close grip lat pulldown
85kg x 13
85kg x 12

Nautilus shoulder press
150kg x 10
150kg x 8

DB side lateral raises
20kg x 20
20kg x 15
20kg x 12 ds 15kg x 10 ds 10kg x 10

DB Hammer curls
20kg x 14
20kg x 12
20kg x 11

Overhead rope extensions
25kg x 15
27,5kg x 12
27,5kg x 10

Single arm bayisin curl
20kg x 10
17,5kg x 12
17,5kg x 10

Cable rope crunch
52,5kg x 15
52,5kg x 15
52,5kg x 15

Leg raises
3 sets till failure

Workouts been all over the place lately. Next week will be push, pull and legs again. Hopefully bw will be going up from now on. It’s been stable for the first time in weeks right now.
Click to expand...
Strong leg day, 180kg RDLs and 200kg glute bridges both heavy and clean. :D

Push pull legs next week will help consistency!
 
rick-geurts said:
LEGS

Barbell rdl’s
180kg x 10
180kg x 10
180kg x 10

Bulgarian db split squat
30kg x 15
40kg x 15
50kg x 8 ds 30kg x 8 ds 20kg x 8

Nautilus Glute bridge
200kg x 15
200kg x 15
200kg x 13

Abductor
75kg x 25
75kg x 22

Leg extension
132,5kg x 15
132,5kg x 13
132,5kg x 12

Sunday
UPPER

Long rope cable pullovers
40kg x 14
40kg x 12
40kg x 11

Barbell rows
100kg x 15
120kg x 10

Close grip lat pulldown
85kg x 13
85kg x 12

Nautilus shoulder press
150kg x 10
150kg x 8

DB side lateral raises
20kg x 20
20kg x 15
20kg x 12 ds 15kg x 10 ds 10kg x 10

DB Hammer curls
20kg x 14
20kg x 12
20kg x 11

Overhead rope extensions
25kg x 15
27,5kg x 12
27,5kg x 10

Single arm bayisin curl
20kg x 10
17,5kg x 12
17,5kg x 10

Cable rope crunch
52,5kg x 15
52,5kg x 15
52,5kg x 15

Leg raises
3 sets till failure

Workouts been all over the place lately. Next week will be push, pull and legs again. Hopefully bw will be going up from now on. It’s been stable for the first time in weeks right now.
Click to expand...
Huge weights my man, your def strong !
 
rick-geurts said:
Push workout earlier this week, on the right it’s me!
Click to expand...
Big numbers bro, you a big fella for sure! Solid session and its clear why 😂
This is a wicked picture bro you got some awesome detail in your arms brother 💪
 
PUSH

Incline nautilus press
120kg x 10
100kg x 12

Flat db press
50kg x 9
42,5kg x 13

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

High to low cable fly
25kg x 15
27,5kg x 13
27,5kg x 12 ds 20kg x 8 rp 20kg x 6

Crusifix cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

SA overhead db extensions
15kg x 15
15kg x 13
15kg x 12

Single arm cable side lateral raises
12,5kg x 12
10kg x 15
10kg x 13

Single leg toe press
130kg x 15
130kg x 13
130kg x 12

Yesterdays push workout, finally i feel like i’m progressing again.
 
rick-geurts said:
PUSH

Incline nautilus press
120kg x 10
100kg x 12

Flat db press
50kg x 9
42,5kg x 13

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

High to low cable fly
25kg x 15
27,5kg x 13
27,5kg x 12 ds 20kg x 8 rp 20kg x 6

Crusifix cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

SA overhead db extensions
15kg x 15
15kg x 13
15kg x 12

Single arm cable side lateral raises
12,5kg x 12
10kg x 15
10kg x 13

Single leg toe press
130kg x 15
130kg x 13
130kg x 12

Yesterdays push workout, finally i feel like i’m progressing again.
Click to expand...
Fuck yeah brother solid session in the bank! Always a good when everything feels like its moving foward again isn't it. Reignites the flame to kick in straight back into gear and send it again.🔥
 
rick-geurts said:
PUSH

Incline nautilus press
120kg x 10
100kg x 12

Flat db press
50kg x 9
42,5kg x 13

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

High to low cable fly
25kg x 15
27,5kg x 13
27,5kg x 12 ds 20kg x 8 rp 20kg x 6

Crusifix cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

SA overhead db extensions
15kg x 15
15kg x 13
15kg x 12

Single arm cable side lateral raises
12,5kg x 12
10kg x 15
10kg x 13

Single leg toe press
130kg x 15
130kg x 13
130kg x 12

Yesterdays push workout, finally i feel like i’m progressing again.
Click to expand...
Good push day logged and the 120kg presses show strength is returning fast. :D
You’re clearly back in a groove!
 
Pull B – Back Thickness + biceps

Single handle cable curl
20kg x 17
22,5kg x 13
22,5kg x 12

Concentration DB Curl
17,5kg x 10
15,5kg x 15
15,5kg x 13

DB hammer curls
20kg x 11 ds 15kg x 8 ds 12,5kg x 10

Neutral grip cable pulldown
95kg x 13
100kg x 10

Single arm nautilus row
65kg x 14
65kg x 13

Chest Supported T-bar Row
80kg x 10
60kg x 15

Cable row
115kg x 15
115kg x 14

Cable pullovers
40kg x 15
40kg x 12

Reverse pec deck
90kg x 10
85kg x 12
85kg x 11 ds 60kg x 8 ds 40kg x 8

Leg raises
4 sets x 20
 
rick-geurts said:
Pull B – Back Thickness + biceps

Single handle cable curl
20kg x 17
22,5kg x 13
22,5kg x 12

Concentration DB Curl
17,5kg x 10
15,5kg x 15
15,5kg x 13

DB hammer curls
20kg x 11 ds 15kg x 8 ds 12,5kg x 10

Neutral grip cable pulldown
95kg x 13
100kg x 10

Single arm nautilus row
65kg x 14
65kg x 13

Chest Supported T-bar Row
80kg x 10
60kg x 15

Cable row
115kg x 15
115kg x 14

Cable pullovers
40kg x 15
40kg x 12

Reverse pec deck
90kg x 10
85kg x 12
85kg x 11 ds 60kg x 8 ds 40kg x 8

Leg raises
4 sets x 20
Click to expand...
Intense session, your pulldowns are amazing, big back strength
 
rick-geurts said:
Pull B – Back Thickness + biceps

Single handle cable curl
20kg x 17
22,5kg x 13
22,5kg x 12

Concentration DB Curl
17,5kg x 10
15,5kg x 15
15,5kg x 13

DB hammer curls
20kg x 11 ds 15kg x 8 ds 12,5kg x 10

Neutral grip cable pulldown
95kg x 13
100kg x 10

Single arm nautilus row
65kg x 14
65kg x 13

Chest Supported T-bar Row
80kg x 10
60kg x 15

Cable row
115kg x 15
115kg x 14

Cable pullovers
40kg x 15
40kg x 12

Reverse pec deck
90kg x 10
85kg x 12
85kg x 11 ds 60kg x 8 ds 40kg x 8

Leg raises
4 sets x 20
Click to expand...
Good pull day, strong volume and the 80kg T bar with the 100kg pulldowns hit thickness hard. :D
 
LEGS 15/11/25

Split squats
50kg x 18
50kg x 17
50kg x 16

Leg extensions
75kg x 13 (single leg)
75kg x 12 (single leg)
120kg x 20
120kg x 19

Leg press
280kg x 15
280kg x 12
230kg x 21
230kg x 23

GHR
25kg x 16
25kg x 15
20kg x 20

Lying leg curls
90kg x 12
90kg x 10
60kg x 18

Seated leg curls
100kg x 12
100kg x 11
80kg x 20
 
rick-geurts said:
LEGS 15/11/25

Split squats
50kg x 18
50kg x 17
50kg x 16

Leg extensions
75kg x 13 (single leg)
75kg x 12 (single leg)
120kg x 20
120kg x 19

Leg press
280kg x 15
280kg x 12
230kg x 21
230kg x 23

GHR
25kg x 16
25kg x 15
20kg x 20

Lying leg curls
90kg x 12
90kg x 10
60kg x 18

Seated leg curls
100kg x 12
100kg x 11
80kg x 20
Click to expand...
Some serious weights being moved here again, your legs are powerful, I love the Glute Ham Raises too
 
rick-geurts said:
LEGS 15/11/25

Split squats
50kg x 18
50kg x 17
50kg x 16

Leg extensions
75kg x 13 (single leg)
75kg x 12 (single leg)
120kg x 20
120kg x 19

Leg press
280kg x 15
280kg x 12
230kg x 21
230kg x 23

GHR
25kg x 16
25kg x 15
20kg x 20

Lying leg curls
90kg x 12
90kg x 10
60kg x 18

Seated leg curls
100kg x 12
100kg x 11
80kg x 20
Click to expand...
Some big volume at that weight too brother, beast mode!
 
rick-geurts said:
LEGS 15/11/25

Split squats
50kg x 18
50kg x 17
50kg x 16

Leg extensions
75kg x 13 (single leg)
75kg x 12 (single leg)
120kg x 20
120kg x 19

Leg press
280kg x 15
280kg x 12
230kg x 21
230kg x 23

GHR
25kg x 16
25kg x 15
20kg x 20

Lying leg curls
90kg x 12
90kg x 10
60kg x 18

Seated leg curls
100kg x 12
100kg x 11
80kg x 20
Click to expand...
Good leg day, split squats at 50kg for high reps and 280kg leg press both strong work :D @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...
As always, in great shape, good to see you all the way here, and it’s awesome to have you in our USP family.
Best regards.”
 
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
 

Attachments

  • 20B17B67-9BC7-4235-8E7C-B5C53BFA013B.webp
    20B17B67-9BC7-4235-8E7C-B5C53BFA013B.webp
    174.6 KB · Views: 35
rick-geurts said:
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
Website: https://us-pharmacies.com/
Click to expand...
Bro that session is fire 🔥 and your physique is crazy!!
 
rick-geurts said:
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
Click to expand...
Thick chest and arms and shoulders in that pic :D
50kg flat press with the 130kg decline press is strong work
Pull day volume is good with 125kg cable row and 80kg tbar, tightening up @rick-geurts
 
rick-geurts said:
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
Click to expand...
It'll pass. Keep the faith.
 
rick-geurts said:
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
Click to expand...
@rick-geurts Nice job on the different training that you're doing. I like the nautilus peck flying. I like the cable overhead extensions. This is a good workout you're doing.
 
rick-geurts said:
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
Click to expand...
bros nautilus pec fly and decline nautilus press is legit .. you showing you a beast in front of our eyes. nice volume @rick-geurts
 
rick-geurts said:
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
Click to expand...
nice job on the training champ. the cable overhead extentions look strong @rick-geurts v bar cable pushdowns also on point
 
rick-geurts said:
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
Click to expand...
@rick-geurts Nice job on this man. Different training is looking really solid. I like the decline nautical.. the Nautilus Peck Fly is a highly regarded machine for isolating the chest muscles effectively.
 
rick-geurts said:
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
Click to expand...
Nice job on the different exercises. I like how you're hitting 3 or 4 sets per exercise. I'm glad that the stress is dropping that will help you across the board. @rick-geurts
 
rick-geurts said:
Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
80kg x 10
60kg x 15

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

Also thanks to my sponsor for helping with quality gear!

Sponsored by: US-Pharmacies
Click to expand...
@rick-geurts looking incredible bro! Workout is on point!
 
LEGS

Walking lunges (activate and warmup)
30kg x 20
30kg x 20
30kg x 20

Lying leg curls
72kg x 15
72kg x 12
68kg x 15

Leg extensions
100kg x 15
115kg x 8
86kg x 15

Hack squat
205kg x 12
225kg x 10

Leg press
280kg x 15
300kg x 12

Stifd legged db deadlifts
50kg x 20
50kg x 20
50kg x 20

Adductor machine
105kg x 14
105kg x 12
105kg x 10

Seated calf raises
70kg x 15
70kg x 13
70kg x 12
70kg x 12

Went to another gym that was very crowded so i had to improvise but got a really solid workout in!

Sponsored by: US-Pharmacies
Website: https://us-pharmacies.com/
 
2Thick said:
Nice job on the different exercises. I like how you're hitting 3 or 4 sets per exercise. I'm glad that the stress is dropping that will help you across the board. @rick-geurts
Click to expand...
Thanks bro, it’s getting better every week finally.
 
ROIDDERS said:
@rick-geurts Nice job on this man. Different training is looking really solid. I like the decline nautical.. the Nautilus Peck Fly is a highly regarded machine for isolating the chest muscles effectively.
Click to expand...
It is man, nautilus is very solid!
 
rick-geurts said:
LEGS

Walking lunges (activate and warmup)
30kg x 20
30kg x 20
30kg x 20

Lying leg curls
72kg x 15
72kg x 12
68kg x 15

Leg extensions
100kg x 15
115kg x 8
86kg x 15

Hack squat
205kg x 12
225kg x 10

Leg press
280kg x 15
300kg x 12

Stifd legged db deadlifts
50kg x 20
50kg x 20
50kg x 20

Adductor machine
105kg x 14
105kg x 12
105kg x 10

Seated calf raises
70kg x 15
70kg x 13
70kg x 12
70kg x 12

Went to another gym that was very crowded so i had to improvise but got a really solid workout in!

Sponsored by: US-Pharmacies
Click to expand...
powering hard on this training, good leg press 300kgs! @rick-geurts
listen please stop linking to non approved sources, I asked you last time
 
FRIDAY
PULL

Pull-ups
12x bw
11 x bw

Assisted pull-ups
20kg x 15

Bent over bb rows
110kg x 13
110kg x 12
90kg x 15

Chest supported DB upper back row
25kg x 15
25kg x 14
25kg x 13

Nautilus low row
100kg x 11
90kg x 12
80kg x 20

Cable rear delt row
77,5kg x 15
77,5kg x 15
55kg x 20

Ez bar curl
45kg x 12
45kg x 10
30kg x 20

Single arm bayisin curl
12,5kg x 12
12,5kg x 11
12,5kg x 10

SATURDAY

Push B – Shoulders & Triceps Focus

Crusifix cable Lateral Raises
12,5kg x 10
10kg x 18
10kg x 16

Nautilus shoulder press
150kg x 12
150kg x 10

Nautilus flat chest press
120kg x 11
120kg x 9
100kg x 14

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

Nautilus Lateral Raise
55kg x 15
55kg x 12
55kg x 10 12 37,5kg x 8 ds 22,5kg x 8

Skull Crushers (EZ-bar)
50kg x 13
50kg x 12
50kg x 11

SA Cable Extensions
17,5kg x 15
17,5kg x 13
17,5kg x 12


SUNDAY
LEGS

Seated leg curls
132,5kg x 10
117,5kg x 15
117,5kg x 14

Leg extensions
132,5kg x 19
132,5kg x 18
132,5kg x 16

Nautilus hack squat
300kg x 8
250kg x 11

Leg press
300kg x 14
300kg x 12

GHR
40kg x 17
40kg x 15
40kg x 14

Lying leg curl
92,5kg x 14
92,5kg x 12
72,5kg x 16

Single leg toe press
132,5kg x 16
132,5kg x 15
132,5kg x 14

Very good and productive workouts! Bodyweight came up to 107,3kg. PR’s on a lot of lifts!
 
rick-geurts said:
FRIDAY
PULL

Pull-ups
12x bw
11 x bw

Assisted pull-ups
20kg x 15

Bent over bb rows
110kg x 13
110kg x 12
90kg x 15

Chest supported DB upper back row
25kg x 15
25kg x 14
25kg x 13

Nautilus low row
100kg x 11
90kg x 12
80kg x 20

Cable rear delt row
77,5kg x 15
77,5kg x 15
55kg x 20

Ez bar curl
45kg x 12
45kg x 10
30kg x 20

Single arm bayisin curl
12,5kg x 12
12,5kg x 11
12,5kg x 10

SATURDAY

Push B – Shoulders & Triceps Focus

Crusifix cable Lateral Raises
12,5kg x 10
10kg x 18
10kg x 16

Nautilus shoulder press
150kg x 12
150kg x 10

Nautilus flat chest press
120kg x 11
120kg x 9
100kg x 14

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

Nautilus Lateral Raise
55kg x 15
55kg x 12
55kg x 10 12 37,5kg x 8 ds 22,5kg x 8

Skull Crushers (EZ-bar)
50kg x 13
50kg x 12
50kg x 11

SA Cable Extensions
17,5kg x 15
17,5kg x 13
17,5kg x 12


SUNDAY
LEGS

Seated leg curls
132,5kg x 10
117,5kg x 15
117,5kg x 14

Leg extensions
132,5kg x 19
132,5kg x 18
132,5kg x 16

Nautilus hack squat
300kg x 8
250kg x 11

Leg press
300kg x 14
300kg x 12

GHR
40kg x 17
40kg x 15
40kg x 14

Lying leg curl
92,5kg x 14
92,5kg x 12
72,5kg x 16

Single leg toe press
132,5kg x 16
132,5kg x 15
132,5kg x 14

Very good and productive workouts! Bodyweight came up to 107,3kg. PR’s on a lot of lifts!
Click to expand...
Good work across all 3 days :D @rick-geurts
big numbers everywhere! 300kg hack and 300kg leg press back to back is hardcore

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
 
rick-geurts said:
FRIDAY
PULL

Pull-ups
12x bw
11 x bw

Assisted pull-ups
20kg x 15

Bent over bb rows
110kg x 13
110kg x 12
90kg x 15

Chest supported DB upper back row
25kg x 15
25kg x 14
25kg x 13

Nautilus low row
100kg x 11
90kg x 12
80kg x 20

Cable rear delt row
77,5kg x 15
77,5kg x 15
55kg x 20

Ez bar curl
45kg x 12
45kg x 10
30kg x 20

Single arm bayisin curl
12,5kg x 12
12,5kg x 11
12,5kg x 10

SATURDAY

Push B – Shoulders & Triceps Focus

Crusifix cable Lateral Raises
12,5kg x 10
10kg x 18
10kg x 16

Nautilus shoulder press
150kg x 12
150kg x 10

Nautilus flat chest press
120kg x 11
120kg x 9
100kg x 14

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

Nautilus Lateral Raise
55kg x 15
55kg x 12
55kg x 10 12 37,5kg x 8 ds 22,5kg x 8

Skull Crushers (EZ-bar)
50kg x 13
50kg x 12
50kg x 11

SA Cable Extensions
17,5kg x 15
17,5kg x 13
17,5kg x 12


SUNDAY
LEGS

Seated leg curls
132,5kg x 10
117,5kg x 15
117,5kg x 14

Leg extensions
132,5kg x 19
132,5kg x 18
132,5kg x 16

Nautilus hack squat
300kg x 8
250kg x 11

Leg press
300kg x 14
300kg x 12

GHR
40kg x 17
40kg x 15
40kg x 14

Lying leg curl
92,5kg x 14
92,5kg x 12
72,5kg x 16

Single leg toe press
132,5kg x 16
132,5kg x 15
132,5kg x 14

Very good and productive workouts! Bodyweight came up to 107,3kg. PR’s on a lot of lifts!
Click to expand...
Some really massive numbers being moved here, GHR with 40kg is impressive.
 
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
 

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rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
You look ripped in the pic with big legs and tight abs :D @rick-geurts
and the US pharma gear pic looks clean! @US-pharmacies

The push day is strong! 120kg incline nautilus and 50kg dumbbells moving hot
 
rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
@rick-geurts Very nice gear stash right here. And also the physique is looking on point. You're doing everything consistently great work.
 
rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
@US-pharmacies thanks for the continued support and quality gear you’re providing!
 
rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
Love us a TD pic!
 
rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
Man, you got some huge wheels. Very impressive job. I like the Nautilus Peck fly. And I like the dumbbell side lateral raises as well. @rick-geurts
 
rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
your physique looks outstanding. Very hard muscles and very vascular. @rick-geurts We got a lot of respect for what you're doing here.
 
rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
@rick-geurts nice job on this one! the crusifix cable extensions are loooking solid. and the decline nautilus press is as well
 
rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
bros nice job on the workouts. i love the decline nautilus press and pec fly. flat db press @rick-geurts
 
rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
@rick-geurts Looking incredible bro! Awesome chest workout!
 
rick-geurts said:
PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!
Click to expand...
@rick-geurts great training update man. You’re looking peeled as usual and a really good touchdown
 
rick-geurts said:
FRIDAY
PULL

Pull-ups
12x bw
11 x bw

Assisted pull-ups
20kg x 15

Bent over bb rows
110kg x 13
110kg x 12
90kg x 15

Chest supported DB upper back row
25kg x 15
25kg x 14
25kg x 13

Nautilus low row
100kg x 11
90kg x 12
80kg x 20

Cable rear delt row
77,5kg x 15
77,5kg x 15
55kg x 20

Ez bar curl
45kg x 12
45kg x 10
30kg x 20

Single arm bayisin curl
12,5kg x 12
12,5kg x 11
12,5kg x 10

SATURDAY

Push B – Shoulders & Triceps Focus

Crusifix cable Lateral Raises
12,5kg x 10
10kg x 18
10kg x 16

Nautilus shoulder press
150kg x 12
150kg x 10

Nautilus flat chest press
120kg x 11
120kg x 9
100kg x 14

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

Nautilus Lateral Raise
55kg x 15
55kg x 12
55kg x 10 12 37,5kg x 8 ds 22,5kg x 8

Skull Crushers (EZ-bar)
50kg x 13
50kg x 12
50kg x 11

SA Cable Extensions
17,5kg x 15
17,5kg x 13
17,5kg x 12


SUNDAY
LEGS

Seated leg curls
132,5kg x 10
117,5kg x 15
117,5kg x 14

Leg extensions
132,5kg x 19
132,5kg x 18
132,5kg x 16

Nautilus hack squat
300kg x 8
250kg x 11

Leg press
300kg x 14
300kg x 12

GHR
40kg x 17
40kg x 15
40kg x 14

Lying leg curl
92,5kg x 14
92,5kg x 12
72,5kg x 16

Single leg toe press
132,5kg x 16
132,5kg x 15
132,5kg x 14

Very good and productive workouts! Bodyweight came up to 107,3kg. PR’s on a lot of lifts!
Click to expand...
Brooo some hugggee numbers there! 300kg hacks are KING 🔥
 
PULL

Single arm Bayisin cable curl
17,5kg x 15
17,5kg x 12
20kg x 10

Rope hammer curls
35kg x 15
35kg x 12
35kg x 10

Concentration db curl
15kg x 12
15kg x 12

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
85kg x 12
70kg x 15
70kg x 13

Cable row
125kg x 12
115kg x 13
105kg x 15

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

Great workout! Pumped from start to finish.

Weight is stable for 2 weeks right now. So i’ll bump my carbs up a little bit more. Right now it’s getting a bit thougher though.

5000 kcals on TD
4000 kcals on NTD
 
rick-geurts said:
PULL

Single arm Bayisin cable curl
17,5kg x 15
17,5kg x 12
20kg x 10

Rope hammer curls
35kg x 15
35kg x 12
35kg x 10

Concentration db curl
15kg x 12
15kg x 12

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
85kg x 12
70kg x 15
70kg x 13

Cable row
125kg x 12
115kg x 13
105kg x 15

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

Great workout! Pumped from start to finish.

Weight is stable for 2 weeks right now. So i’ll bump my carbs up a little bit more. Right now it’s getting a bit thougher though.

5000 kcals on TD
4000 kcals on NTD
Click to expand...
Good pull day :D 125kg cable row and the 85kg tbar row both moving strong and I like 90kg on the reverse pec!

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
 
rick-geurts said:
PULL

Single arm Bayisin cable curl
17,5kg x 15
17,5kg x 12
20kg x 10

Rope hammer curls
35kg x 15
35kg x 12
35kg x 10

Concentration db curl
15kg x 12
15kg x 12

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
85kg x 12
70kg x 15
70kg x 13

Cable row
125kg x 12
115kg x 13
105kg x 15

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

Great workout! Pumped from start to finish.

Weight is stable for 2 weeks right now. So i’ll bump my carbs up a little bit more. Right now it’s getting a bit thougher though.

5000 kcals on TD
4000 kcals on NTD
Click to expand...
Baysian curls are elite. The best bicep variation in my opinion. Solid weight on the on the reverse peck deck big man.
 
rick-geurts said:
PULL

Single arm Bayisin cable curl
17,5kg x 15
17,5kg x 12
20kg x 10

Rope hammer curls
35kg x 15
35kg x 12
35kg x 10

Concentration db curl
15kg x 12
15kg x 12

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
85kg x 12
70kg x 15
70kg x 13

Cable row
125kg x 12
115kg x 13
105kg x 15

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

Great workout! Pumped from start to finish.

Weight is stable for 2 weeks right now. So i’ll bump my carbs up a little bit more. Right now it’s getting a bit thougher though.

5000 kcals on TD
4000 kcals on NTD
Click to expand...
Solid volume and some nice weight being moved - your very strong!
 
rick-geurts said:
PULL

Single arm Bayisin cable curl
17,5kg x 15
17,5kg x 12
20kg x 10

Rope hammer curls
35kg x 15
35kg x 12
35kg x 10

Concentration db curl
15kg x 12
15kg x 12

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
85kg x 12
70kg x 15
70kg x 13

Cable row
125kg x 12
115kg x 13
105kg x 15

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

Great workout! Pumped from start to finish.

Weight is stable for 2 weeks right now. So i’ll bump my carbs up a little bit more. Right now it’s getting a bit thougher though.

5000 kcals on TD
4000 kcals on NTD
Click to expand...
Nice! Keep those arms best of the 3 in that pic!!
 
rick-geurts said:
PULL

Single arm Bayisin cable curl
17,5kg x 15
17,5kg x 12
20kg x 10

Rope hammer curls
35kg x 15
35kg x 12
35kg x 10

Concentration db curl
15kg x 12
15kg x 12

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
85kg x 12
70kg x 15
70kg x 13

Cable row
125kg x 12
115kg x 13
105kg x 15

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

Great workout! Pumped from start to finish.

Weight is stable for 2 weeks right now. So i’ll bump my carbs up a little bit more. Right now it’s getting a bit thougher though.

5000 kcals on TD
4000 kcals on NTD
Click to expand...
Nice pull day mate! Hitting biceps first doesn't weaken you for the back stuff?
 
Very busy with the divorce bullshit.. but still making the workouts happen.

Wednesday

LEGS

Seated leg curls
130kg x 12
130kg x 10
110kg x 15

Leg extensions
132,5kg x 19
132,5kg x 15
132,5kg x 12

Hack squat
300kg x 9
250kg x 13

Leg press
300kg x 14
325kg x 11

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

Adductor
FS x 20
FS x 20
FS x 20

Toe press (single leg)
140kg x 14
140kg x 13
140kg x 12

Thursday

PUSH - chest focus

Incline nautilus press
120kg x 8
100kg x 14


Flat db press
50kg x 9
45kg x 10

Decline nautilus press
120kg x 10
120kg x 8
100kg x 12

Nautilus pec fly
112,5kg x 10
92,5kg x 12
92,5kg x 11

Seated Dumbell side lateral raises (strict)
12,5kg x 15
12,5kg x 15
12,5kg x 15 ds 7,5kg x 12

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead cable extensions
15kg x 12
15kg x 11
15kg x 10



Friday

PULL 05/12/25

Dual cable curl
22,5kg x 14
22,5kg x 12
20kg x 15

Dumbell concentration preacher curl
17,5kg x 12
17,5kg x 10
17,5kg x 10

DB Hammer curls
20kg x 12
20kg x 12
17,5kg x 15

Neutral grip cable pulldown
105kg x 11
105kg x 9
85kg x 15

Chest supported t-bar row
75kg x 10
75kg x 10
75kg x 10

Single arm nautilus row
65kg x 10
65kg x 10
65kg x 10

Nautilus high row
90kg x 12
90kg x 10
80kg x 15

Cable rear lateral raises
10kg x 15
10kg x 13
10kg x 12

Leg raises
3 sets x 20 reps
 
Did them
waggat said:
Yeah seeing them around a bit hey. I guess they're a bit like an incline curl with the stretch but the added benefit of constant tension with the cables.
Click to expand...
Did them the other day and was definitely a bit more sore the next day
 
waggat said:
Yeah seeing them around a bit hey. I guess they're a bit like an incline curl with the stretch but the added benefit of constant tension with the cables.
Click to expand...
Exactly like that, but with a constant tension from the cables!
 
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