Rigeu PSL Sponsored logbook

[rick-geurts]

Update:

Week 5 of the trainingsprogram

Progress on almost every lift this week, energy and pump are vert good during the workouts.

Bodyweight came up 0.5lbs. Seems like everything i’m putting on a s very good quality weight because conditioning is sticking! But again we’re going to up kcals to continue increasing bodyweight.

Bodyweight up to 105kg (232 lbs) fasted.

Food intake increased since Thursday to the following:
5120 kcals TD (300 P, 800 C, 80 F)
4325 kcals NTD (300 P, 500 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (same as last week):
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

BACK & CALVES - 03/07/23

Wide grip iso lateral HS row [emoji736]
140kg x 14
150kg x 11
150kg x 10

Single arm dumbell row [emoji736]
3x12x60kg

HS low row [emoji736]
130kg x 12
130kg x 12
130kg x 10

Lat pulldowns [emoji736]
101kg x 13
101kg x 12
101kg x 12

Lat prayers
90kg x 12
90kg x 10
80kg x 12

SLDL [emoji736]
170kg x 10
170kg x 10
170kg x 8

HS rear delt fly
89kg x 15
89kg x 13
89kg x 12 + 8 partials

Toe presses [emoji736]
97,5kg x 10
97,5kg x 10
97,5kg x 9
97,5kg x 9
97,5kg x 8

ARMS & ABS - 04/07/23

Long rope cable pushdowns [emoji736]
36,25kg x 15
36,25kg x 15
36,25kg x 15
36,25kg x 13

Superset:

Life fitness preacher curls [emoji736]
75kg x 12
75kg x 11
75kg x 10
75kg x 9

Lying db extensions
22kg x 12
22kg x 10
20kg x 11
20kg x 10

Superset:

Dumbell hammer curls
22kg x 12
22kg x 12
22kg x 12
22kg x 12 ds 16kg x 8 ds 12kg x 8

Single arm D-handle pushdowns
15kg x 12
15kg x 11
15kg x 10

Superset:

Single arm bdb cable curls [emoji736]
15kg x 14
15kg x 13
15kg x 11

Cable kickbacks (high rep burnout)
10kg x 20
10kg x 20

Ez bar curls (high rep burn out)
20kg x 20
20kg x 20

Life fitness seated side lateral raise
40kg x 14
40kg x 13
40kg x 12

Seated calf raises
70kg x 13
70kg x 11
70kg x 10
55kg x 15

Leg raises into ab wheel roll-outs
4 sets to failure

LEGS - 05/07/23

Life fitness adductor machine [emoji736]
78,75kg x 18 + 2 with spot
78,75kg x 13 + 2 spot
78,75kg x 11 + 3 spot

Seated leg curl [emoji736]
102,5kg x 12
102,5kg x 11
102,5kg x 10

Pendulum squat [emoji736]
85kg x 9
60kg x 16

Watson leg press [emoji736]
280kg x 15
280kg x 15
280kg x 15 failure

Leg extensions [emoji736]
77,5kg x 16
77,5kg x 13
77,5kg x 12

Bulgarian split squat in the smith [emoji736]
54kg x 16
54kg x 15 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl [emoji736]
32,5kg x 15
32,5kg x 13
32,5kg x 12

Glute bridge [emoji736]
75kg x 20
75kg x 18
75kg x 16

Push - 07/07/23

Toe presses [emoji736]
97,5kg x 12
97,5kg x 11
97,5kg x 10
97,5kg x 10

Flat HS press
150kg x 9
120kg x 12

Incline HS press [emoji736] meer reps/gewicht
140kg x 10
105kg x 14

HS pin loaded chest press [emoji736]
91,5kg x 10
91,5kg x 10 RP x 4 RP x 3

HS pectoral fly [emoji736]
108kg x 15
108kg x 14
108kg x 12

HS rear delt fly [emoji736]
91,5kg x 20
91,5kg x 17
91,5kg x 16 + 5 partials

Life fitness shoulder press machine [emoji736]
60kg x 8
60kg x 8
60kg x 8 failure

Standing machine side lateral raises
5kg x 16
5kg x 15
5kg x 12

Straight bar cable pushdowns [emoji736]
80kg x 15
80kg x 13
80kg x 12

Single arm rope overhead ext
25kg x 11
25kg x 10
25kg x 10

PULL - 08/07/23

Wide grip iso lateral HS row [emoji736]
150kg x 12
160kg x 8
120kg x 15

Single arm dumbell row [emoji736]
3x10x62,5kg

HS low row [emoji736]
140kg x 10
140kg x 9
140kg x 9

Lat pulldowns [emoji736]
101kg x 15
101kg x 14
101kg x 13

Lat prayers [emoji736]
90kg x 12
90kg x 10
80kg x 13

Stiff legged barbell deadlift [emoji736]
180kg x 8
180kg x 8
180kg x 8

Straight bar cable curls [emoji736]
65kg x 15
65kg x 13
65kg x 11

Single arm bdb cable curls [emoji736]
15,5kg x 14
15,5kg x 13
15,5kg x 12

Rope crunches
4 sets to failure

Seated calf raise [emoji736]
72,5kg x 15
72,5kg x 12
72,5kg x 10
57,5kg x 13

Current shape

 

[rick-geurts]

Update:

Week 6 (last week) of the trainingsprogram

Another solid week of progress! Few more reps, better controle or a little bit more weight for all the exercises

Bodyweight came up with 1kg (2lbs), finally.

Food intake will stay the same upcoming week:
5120 kcals TD (300 P, 800 C, 80 F)
4325 kcals NTD (300 P, 500 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (NPP and Primo wil go up 100mg each next week):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

​Fasted bloodglucose is at a very good spot so no things will change with insulin.

Workout of the week:
ARMS - 10/07/23

Toe presses [emoji736]
97,5kg x 14
97,5kg x 12
97,5kg x 12
97,5kg x 11

Long rope cable pushdowns [emoji736]
37,5kg x 15
37,5kg x 15
37,5kg x 13

Superset:

Alternating db curls
20kg x 15
20kg x 12
20kg x 10

Life fitness preacher curls [emoji736]
75kg x 12
75kg x 11
75kg x 10

Superset:

Lying db extensions [emoji736]
22kg x 13
22kg x 11
22kg x 10

Dips machine [emoji736]
140kg x 11
140kg x 9
120kg x 13

Single arm bdb cable hammer curls [emoji736]
15,5kg x 15
15,5kg x 14
15,5kg x 13

Seated calf raises [emoji736]
75kg x 13
75kg x 11
75kg x 10

Leg raises into ab wheel roll-outs
4 sets to failure

LEGS - 11/07/23

Life fitness adductor machine [emoji736]
78,75kg x 22
78,75kg x 15
78,75kg x 13 + 2 spot DS 65,25kg x 12

Seated leg curl [emoji736]
102,5kg x 15
102,5kg x 13
102,5kg x 12 DS 75kg x 8 + 10 partials + 10 sec iso hold

Pendulum squat [emoji736]
87,5kg x 10
65kg x 18

Watson leg press [emoji736]
290kg x 15
290kg x 15
290kg x 15 failure

Leg extensions [emoji736]
80kg x 14
80kg x 13
80kg x 11

Bulgarian split squat [emoji736]
56kg x 15
56kg x 15 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl [emoji736]
35kg x 15
35kg x 13
35kg x 12

Glute bridge [emoji736]
80kg x 20
80kg x 18
80kg x 17

PUSH - 13/07/23

Toe presses [emoji736]
98,75kg x 14
98,75kg x 12
98,75kg x 12
98,75kg x 11

Flat HS press [emoji736]
150kg x 10
120kg x 13

Incline HS press [emoji736]
145kg x 9
105kg x 14

HS pin loaded chest press [emoji736]
91,5kg x 12
91,5kg x 10 RP x 5 RP x 4

HS pectoral fly [emoji736]
110kg x 13
110kg x 12
110kg x 11

HS rear delt fly [emoji736]
94kg x 20
94kg x 18
94kg x 15

Life fitness shoulder press machine [emoji736]
60kg x 10
60kg x 10
60kg x 10 failure

DB side lateral raises into upright rows
3 rounds —> 20kg x 15 <> 30kg x 15

PULL + hamstrings 14/07/23

Wide grip iso lateral HS row [emoji736]
150kg x 13
150kg x 11
150kg x 10

Single arm dumbell row [emoji736]
3x10x65kg

HS low row [emoji736]
140kg x 12
140kg x 11
140kg x 10

Lat pulldowns [emoji736]
103kg x 15
103kg x 14
103kg x 13

Lat prayers [emoji736]
90kg x 12
90kg x 12
90kg x 13

Stiff legged barbell deadlift [emoji736]
185kg x 8
185kg x 8
185kg x 8

Lying leg curl
35kg x 12
35kg x 12
35kg x 10
35kg x 10

Rope crunches
4 sets to failure

ARMS + Calves- 15/07/23

Seated calf raises [emoji736]
75kg x 15
75kg x 13
75kg x 11
75kg x 10

Long rope cable pushdowns [emoji736]
37,5kg x 15
37,5kg x 15
37,5kg x 13

Superset:

Life fitness preacher curls [emoji736]
75kg x 12
75kg x 12
75kg x 10

Ez bar cable curls
31,5kg x 15
31,5kg x 12
31,5kg x 12

Superset:

Overhead rope extensions [emoji736]
28kg x 15
28kg x 13
28kg x 12

Dips machine (every rep paused in stretch)
110kg x 15
110kg x 15
110kg x 15 ds 80kg x 10

Single arm bdb cable curls [emoji736] 16,25kg
18,75kg x 12
17,5kg x 12
17,5kg x 12

Standing side lateral machine
5kg x 15
5kg x 15
5kg x 15

​The new split will look as following:

Legs A
Push A
Pull A
Rest
Legs B
Push B
Rest
Arms
Back + hamstrings
Rest
Repeat

No big changes in terms of exercises, still focusing mainly bringing up Legs and Arms. Starting of with low volume and it will creep up as we go

 

[rick-geurts]

TD

Delivery day [emoji403]

Only top notch quality from PSL:

2x Test e
2x Mast e
1x NPP
1x Primo depot
2x Proviron
8x IGF1-LR3

Going to experiment with the igf upcoming monday so sty tuned for that!

 

[rick-geurts]

First week of the new trainingsplit!

Enjoyed it very much, now time to make weekly progress.

Bodyweight stayed the same, so another increase in kcals!

Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (NPP and Primo wil go up 100mg each next week):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

IGF1-LR3 will come in at 100mcg bilateral ED pre-workout.
​WEEK 1

LEGS A - 17/07/23

Life fitness adductor machine [emoji736]
78,75kg x 23
78,75kg x 16
78,75kg x 15

Seated leg curl
105kg x 9
95kg x 12
85kg x 15

Pendulum squat [emoji736]
90kg x 9
70kg x 16

Watson leg press [emoji736]
300kg x 15
300kg x 15
300kg x 15 failure

Leg extensions [emoji736]
80kg x 16
80kg x 15
80kg x 13

Bulgarian split squat [emoji736]
60kg x 13
60kg x 12 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl [emoji736]
35kg x 15
35kg x 15
35kg x 15

Toe presses [emoji736]
98,75kg x 15
98,75kg x 12
98,75kg x 11
98,75kg x 11

PUSH A - 18/07/23

Cable Y raises
7,5kg x 20
8,75kg x 17
8,75kg x 16

Incline HS press [emoji736]
150kg x 8
120kg x 12

Pin loaded HS chest press
96kg x 10
82kg x 12

Dips machine (chest focus)
100kg x 15
100kg x 14
100kg x 14

HS pectoral fly
110kg x 13
110kg x 11
110kg x 10

Straight bar cable pushdowns [emoji736]
85kg x 14
85kg x 13
85kg x 12

SA cable overhead extensions
25kg x 12
25kg x 10
20kg x 12

Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)

Seated calf raises [emoji736]
77,5kg x 13
77,5kg x 10
60kg x 13
60kg x 12

PULL A - 19/07/23

Single arm cable pulldown
47kg x 12
47kg x 11
47kg x 10

Chest supported HS iso lateral row
140kg x 12
140kg x 11
120kg x 15

Single arm HS low row
80kg x 12
80kg x 11
80kg x 10

Upper back pulldown
82kg x 15
82kg x 14
82kg x 13

Cable pullovers
90kg x 11
80kg x 14
80kg x 12

Life fitness preacher curls
75kg x 12
75kg x 10
75kg x 9

SA behind the back cable curl
15kg x 12
15kg x 11
15kg x 10

Reverse pec deck
82kg x 18
82kg x 15
82kg x 12

Leg raises x Ab crunches
4 sets to failure

LEGS B - 21/07/23

Life fitness adductor (paused in the stretch & contraction)
71,25kg x 25
71,25kg x 23
71,25kg x 20

Lying leg curl
35kg x 12
35kg x 12
35kg x 11

Pendulum squat [emoji736]
92,5kg x 8
72,5kg x 17

Single leg HS iso lateral leg press
140kg x 15
140kg x 15
140kg x 15

Leg extensions [emoji736]
82,5kg x 15
82,5kg x 13
82,5kg x 12

Dumbell SLDL
65kg x 12
65kg x 12
65kg x 12
50kg x 15 (3 sec eccentric, pause in the bottom)

Glute bridge
85kg x 20
85kg x 16
85kg x 15

PUSH B - 22/07/23

Toe presses
98,75kg x 16
98,75kg x 14
98,75kg x 13
98,75kg x 12

Incline DB press (paused & full range)
52kg x 10
40kg x 13

Flat HS press
140kg x 9
110kg x 11

Life fitness shoulder press
65kg x 11
55kg x 12

Incline cable flys
35kg x 15
35kg x 14
35kg x 13

Stretch pushups
12x
10x

Machine side lateral raises
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual rope pushdown
35kg x 15
35kg x 13
35kg x 12

Overhead rope extensions
28kg x 13
28kg x 10

Straight bar cable curls
35kg x 13
35kg x 11
31,5kg x 12

PULL B - 23/07/23

SA HS front lat pulldown
55kg x 10
55kg x 9
45kg x 15

T-bar rows
80kg x 15
80kg x 15

SA cable rows
40kg x 13
40kg x 12
40kg x 12

Incline db row (upper back focus)
36kg x 10
36kg x 10
36kg x 10

Hammer grip cable pulldown
89kg x 15
89kg x 13
89kg x 12

Rear lateral DB flys
16kg x 15
16kg x 15
16kg x 15

Life fitness preacher curl
75kg x 12
75kg x 10
60kg x 11

SA cable hammer curl
15kg x 12
15kg x 11
15kg x 10

Rope crunches
4 sets to failure

 

[rick-geurts]

Second week of the trainingsplit

Bodyweight went up with 1kg! 106,5kg on an average right now, after the cheatmeal yesterday it even went up to 107kg

Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (NPP and Primo went up 100mg each):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

IGF1-LR3 100mcg bilateral ED pre-workout is doing it’s job. Insane pumps during training and recovery went to another level 2-3 days and i could workout the same muscle group again. I’m putting it in arms and quads to see if there’s any local growth, i’ll keep you updated about everything

Week 2 of the new trainingsplit.

LEGS A - 25/07/23

Seated leg curl [emoji736]
95kg x 15
95kg x 13
95kg x 12

Pendulum squat [emoji736]
92,5kg x 10
75kg x 15

Watson leg press [emoji736]
310kg x 15
310kg x 15
310kg x 15 failure

Leg extensions [emoji736]
82,5kg x 17
82,5kg x 15
82,5kg x 13

Bulgarian split squat [emoji736]
60kg x 15
60kg x 14 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl [emoji736]
37,5kg x 13
37,5kg x 12
37,5kg x 12

Life fitness adductor machine [emoji736]
71,25kg x 17
71,25kg x 15
71,25kg x 13 ds 48,75 x 15

Seated calf raises
80kg x 11
70kg x 12
60kg x 12
40kg x 15

PUSH A - 26/07/23

Cable Y raises [emoji736]
10kg x 17
10kg x 16
10kg x 15

Incline HS press [emoji736]
150kg x 9
120kg x 12

Pin loaded HS chest press [emoji736]
98,5kg x 10
82kg x 14

Dips machine (chest focus) s6 [emoji736]
110kg x 14
110kg x 13
110kg x 12

HS pectoral fly [emoji736]
110kg x 15
110kg x 13
110kg x 11

Straight bar cable pushdowns [emoji736]
85kg x 16
85kg x 15
85kg x 13

SA cable overhead extensions [emoji736]
25kg x 13
25kg x 12
25kg x 11

Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)

Toe presses [emoji736]
100kg x 15
100kg x 13
100kg x 11
100kg x 10

PULL A - 26/07/23

Single arm cable pulldown [emoji736]
47kg x 14
47kg x 12
47kg x 11

Chest supported HS iso lateral row [emoji736]
140kg x 14
140kg x 12
140kg x 11

Single arm HS low row [emoji736]
80kg x 15
80kg x 13
80kg x 12

Upper back pulldown [emoji736]
89kg x 15
89kg x 14
89kg x 13

Cable pullovers [emoji736]
85kg x 12
85kg x 11
85kg x 10

Life fitness preacher curls [emoji736]
75kg x 13
75kg x 11
75kg x 10

SA behind the back cable curl [emoji736]
15kg x 13
15kg x 12
15kg x 11

Reverse pec deck [emoji736]
84,5kg x 18
84,5kg x 14
84,5kg x 13 ds 56,5kg x 8

Leg raises x Ab crunches
4 sets to failure

LEGS B - 28/07/23

Lying leg curl [emoji736]
35kg x 14
35kg x 13
35kg x 12

Pendulum squat [emoji736]
95kg x 7
77,5kg x 14

Single leg HS iso lateral leg press [emoji736]
150kg x 15
150kg x 13
150kg x 12

Leg extensions [emoji736]
85kg x 15
85kg x 14
85kg x 13

Dumbell SLDL [emoji736]
67,5kg x 12
67,5kg x 12
67,5kg x 12

Life fitness adductor machine [emoji736]
71,25kg x 19
71,25kg x 17
71,25kg x 15

Glute bridge [emoji736]
90kg x 20
90kg x 17
90kg x 16

ARMS, CALVES & ABS 29/07/23

Seated calf raises [emoji736]
80kg x 12
80kg x 10
70kg x 12
70kg x 10

Straight bar pushdowns [emoji736]
90kg x 13
90kg x 12
90kg x 11

Life fitness preacher curl [emoji736]
75kg x 12
75kg x 11
75kg x 10

Lying db extensions [emoji736]
22kg x 12
22kg x 10
20kg x 11

Standing db curl (single arm)
18kg x 15
18kg x 12
18kg x 10

Dips machine
120kg x 15
120kg x 15
120kg x 13

SA rope hammer curls [emoji736]
15kg x 15
15kg x 13
15kg x 12

Standing side lateral machine raises [emoji736]
5kg x 16
5kg x 15
5kg x 14

Decline bench crunches
4 sets to failure

 

[Npcclassicphysique champ]

Second week of the trainingsplit

Bodyweight went up with 1kg! 106,5kg on an average right now, after the cheatmeal yesterday it even went up to 107kg

Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (NPP and Primo went up 100mg each):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

IGF1-LR3 100mcg bilateral ED pre-workout is doing it’s job. Insane pumps during training and recovery went to another level 2-3 days and i could workout the same muscle group again. I’m putting it in arms and quads to see if there’s any local growth, i’ll keep you updated about everything

Week 2 of the new trainingsplit.

LEGS A - 25/07/23

Seated leg curl [emoji736]
95kg x 15
95kg x 13
95kg x 12

Pendulum squat [emoji736]
92,5kg x 10
75kg x 15

Watson leg press [emoji736]
310kg x 15
310kg x 15
310kg x 15 failure

Leg extensions [emoji736]
82,5kg x 17
82,5kg x 15
82,5kg x 13

Bulgarian split squat [emoji736]
60kg x 15
60kg x 14 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl [emoji736]
37,5kg x 13
37,5kg x 12
37,5kg x 12

Life fitness adductor machine [emoji736]
71,25kg x 17
71,25kg x 15
71,25kg x 13 ds 48,75 x 15

Seated calf raises
80kg x 11
70kg x 12
60kg x 12
40kg x 15

PUSH A - 26/07/23

Cable Y raises [emoji736]
10kg x 17
10kg x 16
10kg x 15

Incline HS press [emoji736]
150kg x 9
120kg x 12

Pin loaded HS chest press [emoji736]
98,5kg x 10
82kg x 14

Dips machine (chest focus) s6 [emoji736]
110kg x 14
110kg x 13
110kg x 12

HS pectoral fly [emoji736]
110kg x 15
110kg x 13
110kg x 11

Straight bar cable pushdowns [emoji736]
85kg x 16
85kg x 15
85kg x 13

SA cable overhead extensions [emoji736]
25kg x 13
25kg x 12
25kg x 11

Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)

Toe presses [emoji736]
100kg x 15
100kg x 13
100kg x 11
100kg x 10

PULL A - 26/07/23

Single arm cable pulldown [emoji736]
47kg x 14
47kg x 12
47kg x 11

Chest supported HS iso lateral row [emoji736]
140kg x 14
140kg x 12
140kg x 11

Single arm HS low row [emoji736]
80kg x 15
80kg x 13
80kg x 12

Upper back pulldown [emoji736]
89kg x 15
89kg x 14
89kg x 13

Cable pullovers [emoji736]
85kg x 12
85kg x 11
85kg x 10

Life fitness preacher curls [emoji736]
75kg x 13
75kg x 11
75kg x 10

SA behind the back cable curl [emoji736]
15kg x 13
15kg x 12
15kg x 11

Reverse pec deck [emoji736]
84,5kg x 18
84,5kg x 14
84,5kg x 13 ds 56,5kg x 8

Leg raises x Ab crunches
4 sets to failure

LEGS B - 28/07/23

Lying leg curl [emoji736]
35kg x 14
35kg x 13
35kg x 12

Pendulum squat [emoji736]
95kg x 7
77,5kg x 14

Single leg HS iso lateral leg press [emoji736]
150kg x 15
150kg x 13
150kg x 12

Leg extensions [emoji736]
85kg x 15
85kg x 14
85kg x 13

Dumbell SLDL [emoji736]
67,5kg x 12
67,5kg x 12
67,5kg x 12

Life fitness adductor machine [emoji736]
71,25kg x 19
71,25kg x 17
71,25kg x 15

Glute bridge [emoji736]
90kg x 20
90kg x 17
90kg x 16

ARMS, CALVES & ABS 29/07/23

Seated calf raises [emoji736]
80kg x 12
80kg x 10
70kg x 12
70kg x 10

Straight bar pushdowns [emoji736]
90kg x 13
90kg x 12
90kg x 11

Life fitness preacher curl [emoji736]
75kg x 12
75kg x 11
75kg x 10

Lying db extensions [emoji736]
22kg x 12
22kg x 10
20kg x 11

Standing db curl (single arm)
18kg x 15
18kg x 12
18kg x 10

Dips machine
120kg x 15
120kg x 15
120kg x 13

SA rope hammer curls [emoji736]
15kg x 15
15kg x 13
15kg x 12

Standing side lateral machine raises [emoji736]
5kg x 16
5kg x 15
5kg x 14

Decline bench crunches
4 sets to failure

great training diet days, do you have pics?

 

[JasonPriest]

wow excellent workout

 

[Quadsweep]

this is a lot of info

 

[ballin2504]

Everything looks phenomenal

 

[ceo]

bros big pump how about pics

 

[ROIDDERS]

following your PSL log

 

[MONSTRO]

Rigeu log respect for you

 

[Vadim Fedorov]

champ log pics plz

 

[2Thick]

when is your show? ive been waiting

 

[e2]

g2g log from the next winner

 

[StevenDarwinMD]

APPROVED LOG

APPROVED SOURCE - PLS (PuritySourceLabs)

 

[Ulter]

u stepping on stage soon?

 

[chesty]

yea I'd like to see when you step on stage pictures man

 

[Topps_Baseball88]

Log respect and support

 

[Mobster]

Second week of the trainingsplit

Bodyweight went up with 1kg! 106,5kg on an average right now, after the cheatmeal yesterday it even went up to 107kg

Food intake will stay the same upcoming week:
5320 kcals TD (300 P, 850 C, 80 F)
4525 kcals NTD (300 P, 550 C, 125 F)

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (NPP and Primo went up 100mg each):
600mg test e / week
500mg Primo / week
400mg NPP / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

IGF1-LR3 100mcg bilateral ED pre-workout is doing it’s job. Insane pumps during training and recovery went to another level 2-3 days and i could workout the same muscle group again. I’m putting it in arms and quads to see if there’s any local growth, i’ll keep you updated about everything

Week 2 of the new trainingsplit.

LEGS A - 25/07/23

Seated leg curl [emoji736]
95kg x 15
95kg x 13
95kg x 12

Pendulum squat [emoji736]
92,5kg x 10
75kg x 15

Watson leg press [emoji736]
310kg x 15
310kg x 15
310kg x 15 failure

Leg extensions [emoji736]
82,5kg x 17
82,5kg x 15
82,5kg x 13

Bulgarian split squat [emoji736]
60kg x 15
60kg x 14 ds x BW x 12 + 10 sec iso hold

HS Iso-lateral kneeling leg curl [emoji736]
37,5kg x 13
37,5kg x 12
37,5kg x 12

Life fitness adductor machine [emoji736]
71,25kg x 17
71,25kg x 15
71,25kg x 13 ds 48,75 x 15

Seated calf raises
80kg x 11
70kg x 12
60kg x 12
40kg x 15

PUSH A - 26/07/23

Cable Y raises [emoji736]
10kg x 17
10kg x 16
10kg x 15

Incline HS press [emoji736]
150kg x 9
120kg x 12

Pin loaded HS chest press [emoji736]
98,5kg x 10
82kg x 14

Dips machine (chest focus) s6 [emoji736]
110kg x 14
110kg x 13
110kg x 12

HS pectoral fly [emoji736]
110kg x 15
110kg x 13
110kg x 11

Straight bar cable pushdowns [emoji736]
85kg x 16
85kg x 15
85kg x 13

SA cable overhead extensions [emoji736]
25kg x 13
25kg x 12
25kg x 11

Dumbell side lateral raises ss upright rows
20kg x 15 <> 30kg x 15 (3 rounds)

Toe presses [emoji736]
100kg x 15
100kg x 13
100kg x 11
100kg x 10

PULL A - 26/07/23

Single arm cable pulldown [emoji736]
47kg x 14
47kg x 12
47kg x 11

Chest supported HS iso lateral row [emoji736]
140kg x 14
140kg x 12
140kg x 11

Single arm HS low row [emoji736]
80kg x 15
80kg x 13
80kg x 12

Upper back pulldown [emoji736]
89kg x 15
89kg x 14
89kg x 13

Cable pullovers [emoji736]
85kg x 12
85kg x 11
85kg x 10

Life fitness preacher curls [emoji736]
75kg x 13
75kg x 11
75kg x 10

SA behind the back cable curl [emoji736]
15kg x 13
15kg x 12
15kg x 11

Reverse pec deck [emoji736]
84,5kg x 18
84,5kg x 14
84,5kg x 13 ds 56,5kg x 8

Leg raises x Ab crunches
4 sets to failure

LEGS B - 28/07/23

Lying leg curl [emoji736]
35kg x 14
35kg x 13
35kg x 12

Pendulum squat [emoji736]
95kg x 7
77,5kg x 14

Single leg HS iso lateral leg press [emoji736]
150kg x 15
150kg x 13
150kg x 12

Leg extensions [emoji736]
85kg x 15
85kg x 14
85kg x 13

Dumbell SLDL [emoji736]
67,5kg x 12
67,5kg x 12
67,5kg x 12

Life fitness adductor machine [emoji736]
71,25kg x 19
71,25kg x 17
71,25kg x 15

Glute bridge [emoji736]
90kg x 20
90kg x 17
90kg x 16

ARMS, CALVES & ABS 29/07/23

Seated calf raises [emoji736]
80kg x 12
80kg x 10
70kg x 12
70kg x 10

Straight bar pushdowns [emoji736]
90kg x 13
90kg x 12
90kg x 11

Life fitness preacher curl [emoji736]
75kg x 12
75kg x 11
75kg x 10

Lying db extensions [emoji736]
22kg x 12
22kg x 10
20kg x 11

Standing db curl (single arm)
18kg x 15
18kg x 12
18kg x 10

Dips machine
120kg x 15
120kg x 15
120kg x 13

SA rope hammer curls [emoji736]
15kg x 15
15kg x 13
15kg x 12

Standing side lateral machine raises [emoji736]
5kg x 16
5kg x 15
5kg x 14

Decline bench crunches
4 sets to failure

I'm waiting to see if I can buy a Watson leg press