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Looking killer big guy
time for an update again!
Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout
Workouts:
PUSH - 05/06/23
Decline db press
56kg x 8
48kg x 11
Incline HS press
135kg x 9
100kg x 12
Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6
HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch
HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials
Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8
DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15
Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10
Rope crunches
4 sets to failure
Pull - 06/06/23
Single arm underhand LF row
75kg x 10
77,5kg x 8
Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10
Lat prayers
85kg x 12
85kg x 11
85kg x 10
HS High row
55kg x 15
55kg x 14
Neutral grip life fitness row
110kg x 10
89kg x 15
Barbell hypers
80kg x 10
80kg x 10
80kg x 10
Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10
High single arm cable curl
22kg x 10
22kg x 9
Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11
Arms & Calves - 08/06/23
Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10
Superset
Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10
Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10
Superset
Lying db extensions
22kg x 10
22kg x 10
22kg x 10
Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10
Superset
Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch
Dips machine
140kg x 8
120kg x 12
120kg x 12
Superset
Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10
Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20
Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10
Seated calf raises
55kg x 13
55kg x 12
55kg x 11
Leg raises into machine crunches
3 sets to failure on both
Legs - 09/06/23
Adductor machine [emoji736]
73,25kg x 16
73,25kg x 14
73,25kg x 12
Lying leg curls [emoji736]
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3
Heel elevated Safety bar squats [emoji736]
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)
Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3
Bulgarian split squats [emoji736]
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch
Leg extensions [emoji736]
75kg x 15
75kg x 12 ds 45kg x 12
Stiff legged bb deadlift [emoji736]
150kg x 10
150kg x 10
150kg x 10
Glute bridge [emoji736]
55kg x 20
55kg x 17
55kg x 14
PUSH - 11/06/24
Flat HS press
150kg x 8
120kg x 11
Incline HS press [emoji736]
135kg x 9
100kg x 14
Bodyweight dips [emoji736]
16x
13x
12x
Incline cable fly [emoji736]
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6
Set 2: rest pause
Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8
Cable rear laterals
3x20x10kg
Superset
Standing db side laterals
3x10x20kg
Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12
WEEK 2
Back & Calves - 12/06/23
Single arm iso lateral HS row [emoji736]
80kg x 12
82,5kg x 10
Single arm HS front pulldown [emoji736]
60kg x 10
60kg x 10
HS low row
3x10x120kg
Lat prayers [emoji736]
3x12x85kg
Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)
Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)
Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6
Toe presses
90kg x 12
90kg x 11
90kg x 10
Arms & Abs - 13/06/23
Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10
Superset:
Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10
Superset
Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10
Superset
Lying db extensions
20kg x 15
20kg x 13
20kg x 12
Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12
Superset:
Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12
Dips machine
130kg x 12
130kg x 12
130kg x 11
Superset
Alternating db curls
18kg x 10
18kg x 10
18kg x 10
Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11
Leg raises superset into machine crunches
4 sets to failure
Legs - 14/06/23
Adductor machine [emoji736]
73,25kg x 19
73,25kg x 17
73,25kg x 14
Lying leg curls [emoji736]
40kg x 10
40kg x 9
40kg x 9
Heel elevated Safety bar squats [emoji736]
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)
Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6
Leg extensions [emoji736]
75kg x 20
75kg x 15 ds 45kg x 12
V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8
Stiff legged bb deadlift [emoji736]
155kg x 10
155kg x 10
155kg x 10
Glute bridge [emoji736]
60kg x 20
60kg x 17
60kg x 15
Recent pic from tuesday
Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout
Workouts:
PUSH - 05/06/23
Decline db press
56kg x 8
48kg x 11
Incline HS press
135kg x 9
100kg x 12
Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6
HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch
HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials
Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8
DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15
Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10
Rope crunches
4 sets to failure
Pull - 06/06/23
Single arm underhand LF row
75kg x 10
77,5kg x 8
Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10
Lat prayers
85kg x 12
85kg x 11
85kg x 10
HS High row
55kg x 15
55kg x 14
Neutral grip life fitness row
110kg x 10
89kg x 15
Barbell hypers
80kg x 10
80kg x 10
80kg x 10
Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10
High single arm cable curl
22kg x 10
22kg x 9
Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11
Arms & Calves - 08/06/23
Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10
Superset
Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10
Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10
Superset
Lying db extensions
22kg x 10
22kg x 10
22kg x 10
Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10
Superset
Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch
Dips machine
140kg x 8
120kg x 12
120kg x 12
Superset
Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10
Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20
Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10
Seated calf raises
55kg x 13
55kg x 12
55kg x 11
Leg raises into machine crunches
3 sets to failure on both
Legs - 09/06/23
Adductor machine [emoji736]
73,25kg x 16
73,25kg x 14
73,25kg x 12
Lying leg curls [emoji736]
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3
Heel elevated Safety bar squats [emoji736]
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)
Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3
Bulgarian split squats [emoji736]
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch
Leg extensions [emoji736]
75kg x 15
75kg x 12 ds 45kg x 12
Stiff legged bb deadlift [emoji736]
150kg x 10
150kg x 10
150kg x 10
Glute bridge [emoji736]
55kg x 20
55kg x 17
55kg x 14
PUSH - 11/06/24
Flat HS press
150kg x 8
120kg x 11
Incline HS press [emoji736]
135kg x 9
100kg x 14
Bodyweight dips [emoji736]
16x
13x
12x
Incline cable fly [emoji736]
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6
Set 2: rest pause
Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8
Cable rear laterals
3x20x10kg
Superset
Standing db side laterals
3x10x20kg
Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12
WEEK 2
Back & Calves - 12/06/23
Single arm iso lateral HS row [emoji736]
80kg x 12
82,5kg x 10
Single arm HS front pulldown [emoji736]
60kg x 10
60kg x 10
HS low row
3x10x120kg
Lat prayers [emoji736]
3x12x85kg
Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)
Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)
Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6
Toe presses
90kg x 12
90kg x 11
90kg x 10
Arms & Abs - 13/06/23
Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10
Superset:
Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10
Superset
Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10
Superset
Lying db extensions
20kg x 15
20kg x 13
20kg x 12
Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12
Superset:
Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12
Dips machine
130kg x 12
130kg x 12
130kg x 11
Superset
Alternating db curls
18kg x 10
18kg x 10
18kg x 10
Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11
Leg raises superset into machine crunches
4 sets to failure
Legs - 14/06/23
Adductor machine [emoji736]
73,25kg x 19
73,25kg x 17
73,25kg x 14
Lying leg curls [emoji736]
40kg x 10
40kg x 9
40kg x 9
Heel elevated Safety bar squats [emoji736]
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)
Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6
Leg extensions [emoji736]
75kg x 20
75kg x 15 ds 45kg x 12
V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8
Stiff legged bb deadlift [emoji736]
155kg x 10
155kg x 10
155kg x 10
Glute bridge [emoji736]
60kg x 20
60kg x 17
60kg x 15
Recent pic from tuesday
Dang! Full on beast mode sir!! You're putting in work!time for an update again!
Workouts been really good lately, pumps have been on another level! Might be the insulin i’ve added in since monday. Recovery & digestion is on its best it’ve ever been.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since monday to the following:
4520 kcals TD (300 P, 650 C, 80 F)
3900 kcals NTD (300 P, 450 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (added in insulin since monday):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED
15 iu lantus / day
5 iu novorapid pre / 8 iu post workout
Workouts:
PUSH - 05/06/23
Decline db press
56kg x 8
48kg x 11
Incline HS press
135kg x 9
100kg x 12
Cable chest press
24,5kg x 12
24,5kg x 10 RP x 7 RP x 6
HS pectoral fly
105,5kg x 11 + 10 sec hold in the stretch
105,5kg x 10 + 10 sec hold in the stretch
HS rear delt fly
82kg x 25
82kg x 20 + 5 partials
82kg x 18 + 7 partials
Life fitness shoulder press
50kg x 12
50kg x 12
50kg x 10 RP x 5 RP (32,5kg) x 8
DB Y-raises
14kg x 15
14kg x 15
14kg x 15 ds 8kg x 15
Straight bar cable pushdowns
80kg x 12
80kg x 10
80kg x 10 ds 60kg x 10 ds 45kg x 10
Rope crunches
4 sets to failure
Pull - 06/06/23
Single arm underhand LF row
75kg x 10
77,5kg x 8
Single arm HS front pulldown
65kg x 10
65kg x 10
65kg x 10
Lat prayers
85kg x 12
85kg x 11
85kg x 10
HS High row
55kg x 15
55kg x 14
Neutral grip life fitness row
110kg x 10
89kg x 15
Barbell hypers
80kg x 10
80kg x 10
80kg x 10
Straight bar cable curls
75kg x 13
75kg x 11
75kg x 10 ds 55kg x 10 ds 35kg x 10
High single arm cable curl
22kg x 10
22kg x 9
Life fitness Calf extensions
115kg x 15
115kg x 13
115kg x 12
115kg x 11
Arms & Calves - 08/06/23
Dumbell hammer curls
22kg x 10
22kg x 10
22kg x 10
Superset
Long rope pushdowns
33kg x 12
33kg x 11
33kg x 10
Straight bar cable curls
70kg x 10
70kg x 10
70kg x 10
Superset
Lying db extensions
22kg x 10
22kg x 10
22kg x 10
Life fitness preacher curl
67,5kg x 10
67,5kg x 10
67,5kg x 10
Superset
Overhead rope extensions
24,5kg x 12 + 15 sec hold in the stretch
24,5kg x 11 + 15 sec hold in the stretch
24,5kg x 10 + 15 sec hold in the stretch
Dips machine
140kg x 8
120kg x 12
120kg x 12
Superset
Life fitness seated biceps machine
57,5kg x 12
57,5kg x 10
57,5kg x 10
Gymleco forearm machine (forearm press)
70kg x 20
70kg x 20
70kg x 20
Standing calf raises (1 sec hold at the top and bottom)
50kg x 13
50kg x 11
50kg x 10
Seated calf raises
55kg x 13
55kg x 12
55kg x 11
Leg raises into machine crunches
3 sets to failure on both
Legs - 09/06/23
Adductor machine [emoji736]
73,25kg x 16
73,25kg x 14
73,25kg x 12
Lying leg curls [emoji736]
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3
Heel elevated Safety bar squats [emoji736]
152,5kg x 8 (2 rir)
162,5kg x 8 (0 rir)
Pendulum squat
60kg x 10
60kg x 10 RP x 5 RP x 3
Bulgarian split squats [emoji736]
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch
Leg extensions [emoji736]
75kg x 15
75kg x 12 ds 45kg x 12
Stiff legged bb deadlift [emoji736]
150kg x 10
150kg x 10
150kg x 10
Glute bridge [emoji736]
55kg x 20
55kg x 17
55kg x 14
PUSH - 11/06/24
Flat HS press
150kg x 8
120kg x 11
Incline HS press [emoji736]
135kg x 9
100kg x 14
Bodyweight dips [emoji736]
16x
13x
12x
Incline cable fly [emoji736]
15kg x 12
15kg x 12
15kg x 10 RP x 7 RP x 6
Set 2: rest pause
Life fitness shoulder press
55kg x 8
55kg x 8
55kg x 8
Cable rear laterals
3x20x10kg
Superset
Standing db side laterals
3x10x20kg
Cross body triceps cable extensions
7,5kg x 12
7,5kg x 12
7,5kg x 12
WEEK 2
Back & Calves - 12/06/23
Single arm iso lateral HS row [emoji736]
80kg x 12
82,5kg x 10
Single arm HS front pulldown [emoji736]
60kg x 10
60kg x 10
HS low row
3x10x120kg
Lat prayers [emoji736]
3x12x85kg
Wide grip incline db rows
30kg x 15 (2 rir)
30kg x 15 (1 rir)
Single leg standing leg curl
30kg x 12 (2 rir)
30kg x 12 (1 rir)
30kg x 12 (0 rir)
Rack pulls (1 all out set)
180kg x 6
190kg x 6
200kg x 6
Toe presses
90kg x 12
90kg x 11
90kg x 10
Arms & Abs - 13/06/23
Long rope pushdowns
33kg x 15
33kg x 13
33kg x 10
Superset:
Straight bar cable curls
75kg x 12
75kg x 10
75kg x 10
Superset
Life fitness preacher curl
71,25kg x 10
71,25kg x 10
71,25kg x 10
Superset
Lying db extensions
20kg x 15
20kg x 13
20kg x 12
Long rope overhead extensions
27kg x 12
27kg x 12
27kg x 12
Superset:
Single arm cable hammer curls
13,5kg x 15
13,5kg x 13
13,5kg x 12
Dips machine
130kg x 12
130kg x 12
130kg x 11
Superset
Alternating db curls
18kg x 10
18kg x 10
18kg x 10
Life fitness seated side lateral machine
40kg x 14
40kg x 12
40kg x 11
Leg raises superset into machine crunches
4 sets to failure
Legs - 14/06/23
Adductor machine [emoji736]
73,25kg x 19
73,25kg x 17
73,25kg x 14
Lying leg curls [emoji736]
40kg x 10
40kg x 9
40kg x 9
Heel elevated Safety bar squats [emoji736]
162,5kg x 8 (1 rir)
162,5kg x 8 (0 rir)
Leg press
200kg x 30 RP x 8 RP x 8
200kg x 30 RP x 8 RP x 6
Leg extensions [emoji736]
75kg x 20
75kg x 15 ds 45kg x 12
V-bar squats
140kg x8
140kg x 8 ds 100kg x 8 ds 80kg x 8
Stiff legged bb deadlift [emoji736]
155kg x 10
155kg x 10
155kg x 10
Glute bridge [emoji736]
60kg x 20
60kg x 17
60kg x 15
Recent pic from tuesday
Update of the week!
Another solid week of progression accros all the workouts. Really enjoying the program so far.
Cycle stayed the same
Food will increase upcoming monday to:
4720 kcals TD
4100 kcals NTD
Cardio:
5-6 x 30 min fasted on the bike a week
8-9k steps daily
Bodyweight:
105kg didn’t go up, but lifts increased, slight increase in carbohydrates next week +50gr on training and rest days.
Arms & Calves - 19/06/23
Alternating db curls [emoji736]
22kg x 12
22kg x 10
22kg x 10
Superset:
Long rope cable pushdowns [emoji736]
34kg x 15
34kg x 13
34kg x 12
Life fitness preacher curls [emoji736]
67,5kg x 12
67,5kg x 12
67,5kg x 12
Superset:
Lying db extensions [emoji736]
22kg x 12
22kg x 11
22kg x 10
Single arm hammer cable curls [emoji736]
13,75kg x 15
13,75kg x 13
13,75kg x 12
Dips machine [emoji736]
130kg x 12
130kg x 11
130kg x 10
Barbell curls dropset of death
30kg x 12 ds 25kg x 12 ds 20kg x 12 ds 15kg x 12
Overhead rope extensions dropset of death
28kg x 12 ds 17,5kg x 10 ds 12,5kg x 10
Dumbell side lateral raises into BB upright row
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
Toe presses [emoji736]
Cluster 1: 93,75kg x 10 RP x 7 RP x 5
Cluster 2: 75kg x 15 RP x 9 RP x 6
Seated calf raises [emoji736]
55kg x 14
55kg x 12
55kg x
Legs - 20/06/23
Adductor machine [emoji736]
75kg x 22
75kg x 17
75kg x 15
Lying leg curls [emoji736] sets van 10 (laatste set ds + 10 partials + 10 sec iso hold
40kg x 10
40kg x 10
40kg x 10 ds
Pendulum squat [emoji736]
80kg x 8
80kg x 8
50kg x 16
Watson leg press (in between sets keep legs on the legpress - 3 sec eccentrics)
240kg x 15
240kg x 15
240kg x 15
Bulgarian split squat [emoji736]
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold
Leg extensions [emoji736]
77,5kg x 15
77,5kg x 12
Stiff legged bb deadlift [emoji736]
160kg x 8
160kg x 8
160kg x 8
HS Iso-lateral kneeling leg curl [emoji736]
30kg x 12
30kg x 12
30kg x 10
PUSH - 21/06/23
Toe press [emoji736]
95kg x 10
95kg x 10
95kg x 10
95kg x 10
Decline db press [emoji736]
56kg x 11
48kg x 13
Incline HS press [emoji736]
140kg x 8
100kg x 14,5~
HS pin loaded chest press [emoji736]
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4
HS pectoral fly [emoji736]
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9
HS rear delt fly [emoji736]
91,5kg x 15
91,5kg x 13
91,5kg x 12
Seated life fitness machine side laterals [emoji736]
42,5kg x 15
42,5kg x 13
42,5kg x 10
SA Cable side lateral raise
3x15x7,5kg
Straight bar cable pushdowns [emoji736]
80kg x 13
80kg x 11
80kg x 10
SA overhead rope extensions
20kg x 15
20kg x 12
20kg x 10
Back, Biceps & Abs - 23/06/23
Single arm iso lateral HS row [emoji736]
85kg x 11
87,5kg x 8
Single arm HS front pulldown [emoji736]
60kg x 11
60kg x 10
45kg x 15
HS low row [emoji736]
125kg x 12
125kg x 10
125kg x 10
Lat pulldowns [emoji838]
89kg x 15
89kg x 13
89kg x 12
Lat Prayers [emoji736]
90kg x 10
90kg x 10
90kg x 10
Bent over db rows [emoji838]
36kg x 12
36kg x 12
36kg x 12
Life fitness preacher curls [emoji736]
67,5kg x 15
67,5kg x 13
67,5kg x 11
SA BDB cable curls [emoji736]
13,75kg x 15
13,75kg x 13
13,75kg x 11
Leg raises into machine crunches
4 sets to failure
Legs - 24/03/23
Life fitness adductor machine [emoji736]
76,25kg x 23
76,25kg x 18
76,25kg x 16
Seated leg curl [emoji736]
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials
Pendulum squat [emoji736]
80kg x 10
82,5kg x 8
52,5kg x 16
Leg press [emoji736]
260kg x 15
260kg x 10 myo rep x 5
260kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith [emoji736]
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions [emoji736]
77,5kg x 15
77,5kg x 10 + 25 partials
Stiff legged barbell deadlift [emoji736]
165kg x 8
165kg x 8
165kg x 8
Glute bridge [emoji736]
65kg x 20
65kg x 18
65kg x 15
Current shape see pics !
Another solid week of progression accros all the workouts. Really enjoying the program so far.
Cycle stayed the same
Food will increase upcoming monday to:
4720 kcals TD
4100 kcals NTD
Cardio:
5-6 x 30 min fasted on the bike a week
8-9k steps daily
Bodyweight:
105kg didn’t go up, but lifts increased, slight increase in carbohydrates next week +50gr on training and rest days.
Arms & Calves - 19/06/23
Alternating db curls [emoji736]
22kg x 12
22kg x 10
22kg x 10
Superset:
Long rope cable pushdowns [emoji736]
34kg x 15
34kg x 13
34kg x 12
Life fitness preacher curls [emoji736]
67,5kg x 12
67,5kg x 12
67,5kg x 12
Superset:
Lying db extensions [emoji736]
22kg x 12
22kg x 11
22kg x 10
Single arm hammer cable curls [emoji736]
13,75kg x 15
13,75kg x 13
13,75kg x 12
Dips machine [emoji736]
130kg x 12
130kg x 11
130kg x 10
Barbell curls dropset of death
30kg x 12 ds 25kg x 12 ds 20kg x 12 ds 15kg x 12
Overhead rope extensions dropset of death
28kg x 12 ds 17,5kg x 10 ds 12,5kg x 10
Dumbell side lateral raises into BB upright row
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
20kg x 15 > 30kg x 15
Toe presses [emoji736]
Cluster 1: 93,75kg x 10 RP x 7 RP x 5
Cluster 2: 75kg x 15 RP x 9 RP x 6
Seated calf raises [emoji736]
55kg x 14
55kg x 12
55kg x
Legs - 20/06/23
Adductor machine [emoji736]
75kg x 22
75kg x 17
75kg x 15
Lying leg curls [emoji736] sets van 10 (laatste set ds + 10 partials + 10 sec iso hold
40kg x 10
40kg x 10
40kg x 10 ds
Pendulum squat [emoji736]
80kg x 8
80kg x 8
50kg x 16
Watson leg press (in between sets keep legs on the legpress - 3 sec eccentrics)
240kg x 15
240kg x 15
240kg x 15
Bulgarian split squat [emoji736]
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold
Leg extensions [emoji736]
77,5kg x 15
77,5kg x 12
Stiff legged bb deadlift [emoji736]
160kg x 8
160kg x 8
160kg x 8
HS Iso-lateral kneeling leg curl [emoji736]
30kg x 12
30kg x 12
30kg x 10
PUSH - 21/06/23
Toe press [emoji736]
95kg x 10
95kg x 10
95kg x 10
95kg x 10
Decline db press [emoji736]
56kg x 11
48kg x 13
Incline HS press [emoji736]
140kg x 8
100kg x 14,5~
HS pin loaded chest press [emoji736]
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4
HS pectoral fly [emoji736]
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9
HS rear delt fly [emoji736]
91,5kg x 15
91,5kg x 13
91,5kg x 12
Seated life fitness machine side laterals [emoji736]
42,5kg x 15
42,5kg x 13
42,5kg x 10
SA Cable side lateral raise
3x15x7,5kg
Straight bar cable pushdowns [emoji736]
80kg x 13
80kg x 11
80kg x 10
SA overhead rope extensions
20kg x 15
20kg x 12
20kg x 10
Back, Biceps & Abs - 23/06/23
Single arm iso lateral HS row [emoji736]
85kg x 11
87,5kg x 8
Single arm HS front pulldown [emoji736]
60kg x 11
60kg x 10
45kg x 15
HS low row [emoji736]
125kg x 12
125kg x 10
125kg x 10
Lat pulldowns [emoji838]
89kg x 15
89kg x 13
89kg x 12
Lat Prayers [emoji736]
90kg x 10
90kg x 10
90kg x 10
Bent over db rows [emoji838]
36kg x 12
36kg x 12
36kg x 12
Life fitness preacher curls [emoji736]
67,5kg x 15
67,5kg x 13
67,5kg x 11
SA BDB cable curls [emoji736]
13,75kg x 15
13,75kg x 13
13,75kg x 11
Leg raises into machine crunches
4 sets to failure
Legs - 24/03/23
Life fitness adductor machine [emoji736]
76,25kg x 23
76,25kg x 18
76,25kg x 16
Seated leg curl [emoji736]
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials
Pendulum squat [emoji736]
80kg x 10
82,5kg x 8
52,5kg x 16
Leg press [emoji736]
260kg x 15
260kg x 10 myo rep x 5
260kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith [emoji736]
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions [emoji736]
77,5kg x 15
77,5kg x 10 + 25 partials
Stiff legged barbell deadlift [emoji736]
165kg x 8
165kg x 8
165kg x 8
Glute bridge [emoji736]
65kg x 20
65kg x 18
65kg x 15
Current shape see pics !
Thanks sir, we putting in work day in day out!
Thanks guys!! I’ll keep pushing and spreading information about what i’m doing.
Week 4 of the trainingsprogram!
Still able to progress almost every lift on every workout.
Unfortunately my bodyweight stalled, even came down a little bit while i upped my kcals mid week. Conditioning seems to improve though, pumps and look during workouts are nuts! But the goal now is to gain as much muscle as possible, so we going to up kcals until we slowly start to gain weight.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since Thursday to the following:
4920 kcals TD (300 P, 750 C, 80 F)
4100 kcals NTD (300 P, 500 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (+150mg test, +100mg npp):
600mg test e / week
400mg Primo / week
300mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
Push - 26/06/23
Flat HS press [emoji736]
150kg x 9
120kg x 12
Incline HS press [emoji736]
140kg x 9
100kg x 15
HS pin loaded chest press [emoji736]
89kg x 12
89kg x 10 RP x 6 RP x 4
HS pectoral fly [emoji736]
108kg x 15
108kg x 12
108kg x 10
HS rear delt fly [emoji736] hold flex for 2 sec
91,5kg x 15
91,5kg x 15
91,5kg x 15
91,5kg x 15
Life fitness shoulder press machine [emoji736]
57,5kg x 10
57,5kg x 9
57,5kg x 8
Dumbell Y-raises
3x12x14
Barbell upright rows
3x15x30kg
Long rope triceps pushdowns [emoji736]
35kg x 15
35kg x 12
35kg x 10 ds 24,5kg x 10 ds 15kg x 10
Single arm rope overhead ext [emoji736]
25kg x 13
25kg x 12
25kg x 11
Toe press [emoji736]
95kg x 12
95kg x 12
95kg x 12
95kg x 12
Leg raises into machine crunches
4 sets to failure
Back, biceps & calves - 27/06/23
Wide grip iso lateral HS row
140kg x 10 (1-2 rir)
150kg x 8 (1 rir)
150kg x 8 (failure)
Single arm dumbell row
3x8x60kg
HS low row [emoji736]
3x12x125kg
Lat pulldowns [emoji736]
101kg x 12
Cluster: 101kg x 10 RP x 6 RP x 5
SLDL [emoji736]
170kg x 8
170kg x 8
170kg x 8
Alternating db curls [emoji736]
22kg x 10
22kg x 9
18kg x 15
Life fitness preacher curl [emoji736]
71,25kg x 10
71,25kg x 10
71,25kg x 8
Seated calf raises [emoji736]
60kg x 15
60kg x 13
60kg x 11
60kg x 10
Arms, abs & Calves - 29/06/23
EZ bar cable curls
75kg x 12
75kg x 12
75kg x 11
75kg x 11
Superset:
Long rope cable pushdowns [emoji736]
35kg x 15
35kg x 15
35kg x 15
35kg x 15
Life fitness preacher curls [emoji736]
71,25kg x 11
71,25kg x 11
71,25kg x 10
71,25kg x 10
Superset:
Overhead rope extensions [emoji736]
28kg x 12
28kg x 11
28kg x 10
28kg x 10
Dumbell hammer curls [emoji736]
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8
Dips machine [emoji736]
130kg x 15
130kg x 12
130kg x 11
130kg x 10 ds 80kg x 12
Single arm bdb cable curls
13,75kg x 15
13,75kg x 14
Toe presses
95kg x 13
95kg x 12
95kg x 11
95kg x 10
Leg raises
4 sets to failure
LEGS - 29/06/23
Life fitness adductor machine [emoji736]
77,5kg x 20
77,5kg x 17
77,5kg x 15
Seated leg curl [emoji736]
102,5kg x 8
102,5kg x 8
102,5kg x 8 RP x 6 RP x 5 (low rep RP)
75kg x 15 RP x 9 RP x 7 (high rep RP)
Pendulum squat [emoji736]
80kg x 11,5~
83,75kg x 7
55kg x 17
Leg press [emoji736]
270kg x 15
270kg x 15
270kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith [emoji736]
52kg x 16
52kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions [emoji736]
77,5kg x 15
77,5kg x 12 ds 45kg x 10
HS Iso-lateral kneeling leg curl [emoji736]
30kg x 15
30kg x 15
30kg x 15
Glute bridge [emoji736]
70kg x 20
70kg x 18
70kg x 16
PUSH - 01/07/23
HS MTS chest press
120kg x 9
90kg x 13
HS MTS incline press
110kg x 8
90kg x 11
Bodyweight dips
15x
15x
12x
Incline cable flys
30kg x 12
30kg x 12
30kg x 12
Cable crossover
35kg x 15 RP x 12 RP x 10
Dumbell side lateral raises
3x20x18kg laatste set ds 12kg x 12 ds 8kg x 10
Life fitness rear deltoid fly
84kg x 15
84kg x 15
84kg x 15
Cable front delt raises
30kg x 12
30kg x 12
30kg x 12
Straight bar cable pushdowns
85kg x 14
85kg x 12
85kg x 10 ds 60kg x 8 ds 45kg x 8
Life fitness Abdominal crunch
86kg x 20
86kg x 18
86kg x 17
86kg x 16
I’ll make some shape updates in the upcoming week stay tuned!!
Still able to progress almost every lift on every workout.
Unfortunately my bodyweight stalled, even came down a little bit while i upped my kcals mid week. Conditioning seems to improve though, pumps and look during workouts are nuts! But the goal now is to gain as much muscle as possible, so we going to up kcals until we slowly start to gain weight.
Bodyweight up to 104-105kg (230-232 lbs) fasted. Bodyfat still very low.
Food intake increased since Thursday to the following:
4920 kcals TD (300 P, 750 C, 80 F)
4100 kcals NTD (300 P, 500 C, 100 F)
Cardio:
30 min fasted on the bike / 6 days week
10k steps daily
Peds (+150mg test, +100mg npp):
600mg test e / week
400mg Primo / week
300mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout
Push - 26/06/23
Flat HS press [emoji736]
150kg x 9
120kg x 12
Incline HS press [emoji736]
140kg x 9
100kg x 15
HS pin loaded chest press [emoji736]
89kg x 12
89kg x 10 RP x 6 RP x 4
HS pectoral fly [emoji736]
108kg x 15
108kg x 12
108kg x 10
HS rear delt fly [emoji736] hold flex for 2 sec
91,5kg x 15
91,5kg x 15
91,5kg x 15
91,5kg x 15
Life fitness shoulder press machine [emoji736]
57,5kg x 10
57,5kg x 9
57,5kg x 8
Dumbell Y-raises
3x12x14
Barbell upright rows
3x15x30kg
Long rope triceps pushdowns [emoji736]
35kg x 15
35kg x 12
35kg x 10 ds 24,5kg x 10 ds 15kg x 10
Single arm rope overhead ext [emoji736]
25kg x 13
25kg x 12
25kg x 11
Toe press [emoji736]
95kg x 12
95kg x 12
95kg x 12
95kg x 12
Leg raises into machine crunches
4 sets to failure
Back, biceps & calves - 27/06/23
Wide grip iso lateral HS row
140kg x 10 (1-2 rir)
150kg x 8 (1 rir)
150kg x 8 (failure)
Single arm dumbell row
3x8x60kg
HS low row [emoji736]
3x12x125kg
Lat pulldowns [emoji736]
101kg x 12
Cluster: 101kg x 10 RP x 6 RP x 5
SLDL [emoji736]
170kg x 8
170kg x 8
170kg x 8
Alternating db curls [emoji736]
22kg x 10
22kg x 9
18kg x 15
Life fitness preacher curl [emoji736]
71,25kg x 10
71,25kg x 10
71,25kg x 8
Seated calf raises [emoji736]
60kg x 15
60kg x 13
60kg x 11
60kg x 10
Arms, abs & Calves - 29/06/23
EZ bar cable curls
75kg x 12
75kg x 12
75kg x 11
75kg x 11
Superset:
Long rope cable pushdowns [emoji736]
35kg x 15
35kg x 15
35kg x 15
35kg x 15
Life fitness preacher curls [emoji736]
71,25kg x 11
71,25kg x 11
71,25kg x 10
71,25kg x 10
Superset:
Overhead rope extensions [emoji736]
28kg x 12
28kg x 11
28kg x 10
28kg x 10
Dumbell hammer curls [emoji736]
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8
Dips machine [emoji736]
130kg x 15
130kg x 12
130kg x 11
130kg x 10 ds 80kg x 12
Single arm bdb cable curls
13,75kg x 15
13,75kg x 14
Toe presses
95kg x 13
95kg x 12
95kg x 11
95kg x 10
Leg raises
4 sets to failure
LEGS - 29/06/23
Life fitness adductor machine [emoji736]
77,5kg x 20
77,5kg x 17
77,5kg x 15
Seated leg curl [emoji736]
102,5kg x 8
102,5kg x 8
102,5kg x 8 RP x 6 RP x 5 (low rep RP)
75kg x 15 RP x 9 RP x 7 (high rep RP)
Pendulum squat [emoji736]
80kg x 11,5~
83,75kg x 7
55kg x 17
Leg press [emoji736]
270kg x 15
270kg x 15
270kg x 10 myro rep x 3 myo rep x 2
Bulgarian split squat in the smith [emoji736]
52kg x 16
52kg x 15 ds x BW x 12 + 10 sec iso hold
Leg extensions [emoji736]
77,5kg x 15
77,5kg x 12 ds 45kg x 10
HS Iso-lateral kneeling leg curl [emoji736]
30kg x 15
30kg x 15
30kg x 15
Glute bridge [emoji736]
70kg x 20
70kg x 18
70kg x 16
PUSH - 01/07/23
HS MTS chest press
120kg x 9
90kg x 13
HS MTS incline press
110kg x 8
90kg x 11
Bodyweight dips
15x
15x
12x
Incline cable flys
30kg x 12
30kg x 12
30kg x 12
Cable crossover
35kg x 15 RP x 12 RP x 10
Dumbell side lateral raises
3x20x18kg laatste set ds 12kg x 12 ds 8kg x 10
Life fitness rear deltoid fly
84kg x 15
84kg x 15
84kg x 15
Cable front delt raises
30kg x 12
30kg x 12
30kg x 12
Straight bar cable pushdowns
85kg x 14
85kg x 12
85kg x 10 ds 60kg x 8 ds 45kg x 8
Life fitness Abdominal crunch
86kg x 20
86kg x 18
86kg x 17
86kg x 16
I’ll make some shape updates in the upcoming week stay tuned!!
all updates in one hows the diet going?
Brother you’re looking phenomenal
Rigeu we going to see pics and some diet?
APPROVED SOURCE - PLS (PuritySourceLabs)
APPROVED LOG
APPROVED LOG
Posted in the update bro, you can see my calories on training days and non training days with macros. If you want me to post a full day of eating i’m up to it
