Please Scroll Down to See Forums Below 
good diet but seems low in fat imo
good diet but seems low in fat imo
APPROVED SOURCE - PLS (PuritySourceLabs)
APPROVED LOG
APPROVED LOG
Diet looks good....increase fat intake for better results.........
Food sounds good
Fats are lower on training days for a reason bro, carbs are going to give you energy so more performance in the gym.
My fat intake is way higher on rest days and lowet carbs to compensate
- - - Updated - - -
The workouts from this week so far!
Still able to progress on most lifts while de deficit is getting bigger and cardio has been increased to 30 min fasted ED.
Decline db press
60kg x 12
60kg x 9
52kg x 11
HS Incline press
120kg x 12
100kg x 12
HS iso lateral bench press
80kg x 10
60kg x 15
Dumbell shoulder press
42kg x 9
38kg x 12
Cable flys
35kg x 15
35kg x 13
35kg x 12
Life fitness machine side lateral
35kg x 13
35kg x 11
30kg x 12
30kg x 12
Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)
Single arm cuff extensions
10kg x 16
10kg x 15
15kg x 14
Single arm overhead rope extensions
10kg x 12
10kg x 11
10kg x 10
Pull - 14/03/23
Long rope pullovers
70kg x 12
60kg x 16
Wide grip HS iso lateral row
135kg x 13
135kg x 11
135kg x 10
Single arm HS front pulldowns
60kg x 8
50kg x 12
45kg x 15
Single arm DB row
62,5kg x 15
62,5kg x 13
62,5kg x 12
Neutral grip cable pulldown
96kg x 12
96kg x 11
96kg x 10
Reverse pec deck
87kg x 12
80kg x 12
75kg x 13 + 15 sec iso hold
Preacher curl machine
63,75kg x 13
63,75kg x 10
60kg x 11
SA cable curls
12,5kg x 13
12,5kg x 11
12,5kg x 10
Leg raises superset machine crunches
4 sets till failure
Hamstrings - 15/03/23
Lyiny leg curl
30kg x 14
30kg x 12
30kg x 11
Seated leg curl
75kg x 15
75kg x 14
75kg x 12 + 10 partials
SLDL
140kg x 10
140kg x 10
140kg x 10
Hyperextensions (glute/ham focus)
BW x 20
BW x 18
BW x 17
Rear glute kickback
60kg x 15
60kg x 13
60kg x 12
Toe presses (in the horizontal legpress)
105kg x 12
105kg x 11
105kg x 8
90kg x 12
Quads/adductors - 16/03/23
Adductors
71,25kg x 30 + 10 sec iso hold
71,25kg x 25 + 10 sec iso hold
Leg extensions
105kg x 21
85kg x 22
Leg press
400kg x 12
280kg x 20
Single leg iso lateral HS leg press
140kg x 16
120kg x 18
V-squat
100kg x 15
100kg x 12
Seated calf raises
60kg x 15
60kg x 12
60kg x 10
Standing calf raises
45kg x 10/10/10
Quads/adductors - 16/03/23
Adductors
71,25kg x 30 + 10 sec iso hold
71,25kg x 25 + 10 sec iso hold
Leg extensions
105kg x 21
85kg x 22
Leg press
400kg x 12
280kg x 20
Single leg iso lateral HS leg press
140kg x 16
120kg x 18
V-squat
100kg x 15
100kg x 12
Seated calf raises
60kg x 15
60kg x 12
60kg x 10
Standing calf raises
45kg x 10/10/10
Chest & shoulders - 17/03/23
Incline HS press
150kg x 9
110kg x 14
Flat HS press
130kg x 11
100kg x 14
DB shoulder press
46kg x 10
42kg x 11
HS pin loaded chest press
101kg x 8
89kg x 9
75kg x 12
HS machine fly
108kg x 8
91,5kg x 12
82kg x 15
Reverse pec deck
82kg x 26
82kg x 21
82kg x 20 + 10 sec iso hold
Single arm side lateral raise
10kg x 17
10kg x 15
10kg x 12
Dumbell side laterals supersetted upright row
16kg x 15/13/12 - 30kg x 15/13/12
Arms & Abs - 18/03/23
Cable straight bar pushdowns
80kg x 20
80kg x 20
80kg x 16 RP x4
80kg x 15 RP x5
Cable curls
70kg x 15
70kg x 15
70kg x 12 RP x3
70kg x 11 RP x4
Single arm preacher curls
20kg x 12
20kg x 11
20kg x 9 ds 10kg x 8
Single arm overhead extensions
26kg x 18
26kg x 13
26kg x 12
Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10
Lying db extensions
20kg x 11
18kg x 12
18kg x 12 ds 10kg x 12
Wrist curls
3 sets to failure
Leg raises Into Machine crunches
3 sets to failure
Workouts from last week! Losing about 1kg of bw a week, fatloss is going rapid!
Adductors
71,25kg x 30 + 10 sec iso hold
71,25kg x 25 + 10 sec iso hold
Leg extensions
105kg x 21
85kg x 22
Leg press
400kg x 12
280kg x 20
Single leg iso lateral HS leg press
140kg x 16
120kg x 18
V-squat
100kg x 15
100kg x 12
Seated calf raises
60kg x 15
60kg x 12
60kg x 10
Standing calf raises
45kg x 10/10/10
Chest & shoulders - 17/03/23
Incline HS press
150kg x 9
110kg x 14
Flat HS press
130kg x 11
100kg x 14
DB shoulder press
46kg x 10
42kg x 11
HS pin loaded chest press
101kg x 8
89kg x 9
75kg x 12
HS machine fly
108kg x 8
91,5kg x 12
82kg x 15
Reverse pec deck
82kg x 26
82kg x 21
82kg x 20 + 10 sec iso hold
Single arm side lateral raise
10kg x 17
10kg x 15
10kg x 12
Dumbell side laterals supersetted upright row
16kg x 15/13/12 - 30kg x 15/13/12
Arms & Abs - 18/03/23
Cable straight bar pushdowns
80kg x 20
80kg x 20
80kg x 16 RP x4
80kg x 15 RP x5
Cable curls
70kg x 15
70kg x 15
70kg x 12 RP x3
70kg x 11 RP x4
Single arm preacher curls
20kg x 12
20kg x 11
20kg x 9 ds 10kg x 8
Single arm overhead extensions
26kg x 18
26kg x 13
26kg x 12
Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10
Lying db extensions
20kg x 11
18kg x 12
18kg x 12 ds 10kg x 12
Wrist curls
3 sets to failure
Leg raises Into Machine crunches
3 sets to failure
Workouts from last week! Losing about 1kg of bw a week, fatloss is going rapid!
1kg per week?thats a lot you sure not losing muscle mass?
i was gonna say you did all that in 1 day? lol. that would be crazy. even for a week that is a lot you are a beast
APPROVED LOG
APPROVED SOURCE - PLS (PuritySourceLabs)
APPROVED SOURCE - PLS (PuritySourceLabs)
PSL approved guy we love it
Boom on da Popeye builders!
1kg of bodyweight the first few weeks in a deficit is pretty easy achievable without losing muscle. It’a mostly water weight and stomach content.
People don’t forget i went from 4500+ kcals to 3800, 3600 and now 3500 kcals on training days, even lower on rest days. Cardio went from 4 days 20 min to 6 days 30 min.
I’m still able to progress on most lifts which for me is the biggest indicator if i’m losing muscle or not.
This is week 5 of the cut and from now on i can be happy losing 0,5kg (1 lbs) of fat a week.
I’m doing this for years lol, you must be an idiot losing a lot of muscle on gear and working out the way i do.
If you’re abusing T3, drinking alcohol, under a lot of stress and a insane deficit. Yes then sure you will lose a signaficant amount of muscle. But most people overestimate the amount of quality muscle they have and underestimate the amount of fat/water their body is holding.
People don’t forget i went from 4500+ kcals to 3800, 3600 and now 3500 kcals on training days, even lower on rest days. Cardio went from 4 days 20 min to 6 days 30 min.
I’m still able to progress on most lifts which for me is the biggest indicator if i’m losing muscle or not.
This is week 5 of the cut and from now on i can be happy losing 0,5kg (1 lbs) of fat a week.
I’m doing this for years lol, you must be an idiot losing a lot of muscle on gear and working out the way i do.
If you’re abusing T3, drinking alcohol, under a lot of stress and a insane deficit. Yes then sure you will lose a signaficant amount of muscle. But most people overestimate the amount of quality muscle they have and underestimate the amount of fat/water their body is holding.
you can also add yoga to your routine.........
Looks like it’s going good
Another week of really solid workouts. Still able to hold on to my numbers on all lifts. Conditioning is coming out nicely. This weekend i went for a refeed day + 1 cheatday to fill up. Now it’s time to dig in more.
Kcals changed to:
3300 kcals TD
2800 kcals NTD
Cardio:
30 min daily fasted
Fatburners:
20mg yohimbine / fasted
40mcg clen / day
20mg cardarine / day
200mg injectable l-carnitine / day
Pull - 20/03/23
Single arm HS front pulldown
77,5kg x 10
65kg x 15
Neutral grip LF row
115kg x 12
98,5kg x 16
Chest supported t-bar row
55kg x 9
45kg x 14
45kg x 12
Assisted pull-ups (F)
14 x
11 x
10 x
Single arm DB row
65kg x 12
60kg x 14
Single arm panatta Preacher curls
15kg x 15
15kg x 12
15kg x 11
Single arm bdb cable curls
22kg x 12
22kg x 11
22kg x 10
Rear delt cable flys
19kg x 15
19kg x 14
19kg x 13
Life fitness abdominal crunch
86kg x 18
86kg x 15
86kg x 14
86kg x 12
Legs (hamstring focus) - 21/03/23
Lying leg curl
30kg x 16
30kg x 15
30kg x 14
Seated leg curl
77,5kg x 14
77,5kg x 13
77,5kg x 12 + 10 partials
Leg extensions
105kg x 19
85kg x 20
Banded Pendulum squat
55kg x 10
40kg x 15
HS iso-lateral leg press
150kg x 12
130kg x 16
130kg x 14
Stiff leg db deadlifts
60kg x 15
60kg x 13
60kg x 12
Toe presses (in the horizontal legpress)
105kg x 14
105kg x 12
105kg x 10
105kg x 8
Push - 22/03/23
Decline db press
60kg x 12
60kg x 9
52kg x 11
HS Incline press
125kg x 10
100kg x 12
HS iso lateral bench press
80kg x 8
65kg x 12
65kg x 10
Dumbell shoulder press
42kg x 9
38kg x 12
Cable flys
40kg x 11
35kg x 15
35kg x 12 ds 25kg x 10 ds 20kg x 12
Life fitness machine side lateral
35kg x 14
35kg x 12
35kg x 10
30kg x 12
Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)
SA cuff pushdowns
10kg x 15
10kg x 12
10kg x 10
Single arm overhead rope extensions
10kg x 12
10kg x 11
10kg x 10
Pull - 24/03/23
Nautilus pullover
145kg x 14
145kg x 14 ( 2 with spot )
Single arm cable pulldowns
95kg x 13
85kg x 17
Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13
HS high row
50kg x 15
50kg x 13
50kg x 12
Single arm life fitness UH row
61kg x 15
61kg x 14
Straight bar Cable curls
65kg x 14
65kg x 12
65kg x 10
Incline db curls
16kg x 10
14kg x 12
14kg x 11
Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold
Leg raises into decline crunches
4 sets to failure
Legs (quad focus) - 25/03/23
Seated leg curl
124kg x 15
119kg x 16
Leg extensions
120kg x 16
110kg x 17
Hack squats
220kg x 7
180kg x 13
Horizontal HS leg press
200kg x 11
150kg x 18
Elevated reverse lunge
20x BW
20x BW
Adductors
183kg x 28
183kg x 23
Seated calf raise
70kg x 13
55kg x 15
Standing calf raise
45kg x 10/10/10
Kcals changed to:
3300 kcals TD
2800 kcals NTD
Cardio:
30 min daily fasted
Fatburners:
20mg yohimbine / fasted
40mcg clen / day
20mg cardarine / day
200mg injectable l-carnitine / day
Pull - 20/03/23
Single arm HS front pulldown
77,5kg x 10
65kg x 15
Neutral grip LF row
115kg x 12
98,5kg x 16
Chest supported t-bar row
55kg x 9
45kg x 14
45kg x 12
Assisted pull-ups (F)
14 x
11 x
10 x
Single arm DB row
65kg x 12
60kg x 14
Single arm panatta Preacher curls
15kg x 15
15kg x 12
15kg x 11
Single arm bdb cable curls
22kg x 12
22kg x 11
22kg x 10
Rear delt cable flys
19kg x 15
19kg x 14
19kg x 13
Life fitness abdominal crunch
86kg x 18
86kg x 15
86kg x 14
86kg x 12
Legs (hamstring focus) - 21/03/23
Lying leg curl
30kg x 16
30kg x 15
30kg x 14
Seated leg curl
77,5kg x 14
77,5kg x 13
77,5kg x 12 + 10 partials
Leg extensions
105kg x 19
85kg x 20
Banded Pendulum squat
55kg x 10
40kg x 15
HS iso-lateral leg press
150kg x 12
130kg x 16
130kg x 14
Stiff leg db deadlifts
60kg x 15
60kg x 13
60kg x 12
Toe presses (in the horizontal legpress)
105kg x 14
105kg x 12
105kg x 10
105kg x 8
Push - 22/03/23
Decline db press
60kg x 12
60kg x 9
52kg x 11
HS Incline press
125kg x 10
100kg x 12
HS iso lateral bench press
80kg x 8
65kg x 12
65kg x 10
Dumbell shoulder press
42kg x 9
38kg x 12
Cable flys
40kg x 11
35kg x 15
35kg x 12 ds 25kg x 10 ds 20kg x 12
Life fitness machine side lateral
35kg x 14
35kg x 12
35kg x 10
30kg x 12
Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)
SA cuff pushdowns
10kg x 15
10kg x 12
10kg x 10
Single arm overhead rope extensions
10kg x 12
10kg x 11
10kg x 10
Pull - 24/03/23
Nautilus pullover
145kg x 14
145kg x 14 ( 2 with spot )
Single arm cable pulldowns
95kg x 13
85kg x 17
Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13
HS high row
50kg x 15
50kg x 13
50kg x 12
Single arm life fitness UH row
61kg x 15
61kg x 14
Straight bar Cable curls
65kg x 14
65kg x 12
65kg x 10
Incline db curls
16kg x 10
14kg x 12
14kg x 11
Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold
Leg raises into decline crunches
4 sets to failure
Legs (quad focus) - 25/03/23
Seated leg curl
124kg x 15
119kg x 16
Leg extensions
120kg x 16
110kg x 17
Hack squats
220kg x 7
180kg x 13
Horizontal HS leg press
200kg x 11
150kg x 18
Elevated reverse lunge
20x BW
20x BW
Adductors
183kg x 28
183kg x 23
Seated calf raise
70kg x 13
55kg x 15
Standing calf raise
45kg x 10/10/10
Thanks bro, i’m not competing this year. This is just a mini cut, i’ll start my rebound in May and than it’a back to gaining muscle for a while until i got enough muscle to be competitive in a pro qualifier
- - - Updated - - -
Still very solid workouts, in the beginning of the workouts i’m still able to progress some lifts. Later in the workouts my energy level drops and it gets really hard to progress, so the cut is getting real
Kcals are going down tomorrow and cardio is going up
TD 3000
NTD 2600
Cardio:
6x per week 45 min fasted on the home trainer
PEDs:
No changes
I’ll be cutting until 30th of April, then i’ll start the recomp.
I’ll drop some shape updates this week, since my shape is in pretty good conditioning right now. I think around 6% at 225lbs.
Workouts from past week:
Push 27/03/23
Incline HS press
150kg x 10
110kg x 15
Flat HS press
130kg x 12~
100kg x 13
100kg x 10
HS plate loaded shoulder press
120kg x 6
100kg x 10
100kg x 8
Life fitness dip machine (chest focus)
120kg x 8
100kg x 11
100kg x 10
80kg x 13 + 5 partials
HS machine fly
82kg x 15
82kg x 13
82kg x 11 RP x 7 RP x 5
Single arm side lateral raise
12,5kg x 10
10kg x 12
10kg x 12
Dual rope pushdowns
21kg x 16
21kg x 15
21kg x 13
SA Overhead rope extensions
10kg x 11
10kg x 10
10kg x 10
Dumbell side laterals supersetted upright row
16kg x 18/16/15- 30kg x 18/16/15
Pull - 28/03/23
Single arm HS front pulldown
77,5kg x 10
67,5kg x 13
Neutral grip LF row
117kg x 10
101kg x 13
Chest supported t-bar row
55kg x 9
45kg x 15
45kg x 12
Assisted pull-ups (F)
15 x
12 x
11 x
Close grip cable rows
80kg x 11
60kg x 16
60kg x 15
Single arm panatta Preacher curls
16,25kg x 14
16,25kg x 12
16,25kg x 10
Single arm bdb cable curls
20kg x 13
20kg x 11
20kg x 10
Rear delt rope face pulls
60kg x 15
60kg x 13
60kg x 12 DS 45kg x 12 DS 30kg x 15
Life fitness abdominal crunch
86kg x 20
86kg x 18
86kg x 15
86kg x 13
Legs (hamstring focus) - 29/03/23
Lying leg curl
32,5kg x 14
32,5kg x 13
32,5kg x 12
Seated leg curl
80kg x 15
80kg x 14
80kg x 12 (stretch pause) x 4 (stretch pause) x 2 (stretch pause) x 2 + 10 partials
Banded Pendulum squat
55kg x 12
55kg x 11
55kg x 10
HS iso-lateral leg press
152,5kg x 15
152,5kg x 13
152,5kg x 12
Barbell stiff legged deadlift
140kg x 10
140kg x 10
140kg x 10
Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold
Toe presses (in the horizontal legpress)
105kg x 15
105kg x 13
105kg x 11
105kg x 9
Arms & Abs - 31/03/23
Cable straight bar pushdowns
35kg x 18
35kg x 14 RP x4
35kg x 12 RP x4 RP x2
35kg x 12 RP x4 RP x2
Ez bar Cable curls
35kg x 15
35kg x 11 RP x4
35kg x 10 RP x3 RP x2
35kg x 9 RP x3 RP x3
Dips machine
120kg x 15
120kg x 14
120kg x 13
Single arm DB concentration curls
14kg x 15
14kg x 13
14kg x 10
Lying db extensions
18kg x 15
18kg x 13
18kg x 12 ds 12kg x 12
Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10 ds 14kg x 12
Wrist curls
3 sets to failure
Leg raises Into Machine crunches
4 sets to failure
Legs (quad focus) - 01/04/23
Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x3 RP x2 RP x1
Leg extensions
120kg x 15
110kg x 15
Hack squats
210kg x 10
180kg x 13
Horizontal HS leg press
200kg x 12
150kg x 20
150kg x 19
Bodyweight lunges into bw squats
60 Steps + 15 squats
60 steps + 12 squats
Adductors
183kg x 28
183kg x 23
Seated calf raise
70kg x 13
70kg x 10
55kg x 15
Standing calf raise
45kg x 10/10/10
WEEK 6
Push - 03/04/23
Decline db press
60kg x 11
54kg x 12
50kg x 10
HS Incline press
125kg x 9
100kg x 11
HS iso lateral bench press
80kg x 7
65kg x 13
65kg x 11
Dumbell shoulder press
42kg x 9
38kg x 10
30kg x 11
Incline cable flys
15kg x 12
15kg x 9
10kg x 14
Life fitness machine side lateral
35kg x 14
35kg x 11
35kg x 11
30kg x 12
Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)
SA rope pushdowns
10kg x 16
10kg x 15
10kg x 14
Single arm overhead rope extensions
10kg x 14
10kg x 12
10kg x 11
Pull - 04/04/23
Cable pullover
85kg x 15
85kg x 14
Single arm cable pulldowns
95kg x 13
85kg x 17
Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13
HS high row
52,5kg x 15
52,5kg x 13
52,5kg x 12
Single arm Nautilus row
100kg x 12
100kg x 11
100kg x 10
Straight bar Cable curls
65kg x 16
65kg x 13
65kg x 12
Incline db curls
16kg x 10
14kg x 12
14kg x 11
Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold
Life fitness Abdominal crunch
88kg x 18
88kg x 16
88kg x 14
88kg x 12
Legs - 05/04/23
Lying leg curl
32,5kg x 16
32,5kg x 14
32,5kg x 12
Seated leg curl
82,5kg x 15
82,5kg x 14
82,5kg x 12 (stretch pause) x 3 (stretch pause) x 2 (stretch pause) x 1
Banded Pendulum squat
55kg x 13
55kg x 12
55kg x 11
HS iso-lateral leg press
155kg x 12
155kg x 10
155kg x 9
V-squat goodmornings
100kg x 10
110kg x 10
120kg x 10
Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold
Toe presses (in the horizontal legpress)
108,75kg x 14
108,75kg x 12
108,75kg x 10
108,75kg x 9
Push + arms - 07/04/23
Incline HS press
155kg x 8
115kg x 14
Flat HS press
135kg x 10
115kg x 12
115kg x 8 RP x 3 RP x 2 RP x 1
Life fitness dip machine (chest focus)
120kg x 11
100kg x 15
100kg x 13
HS machine fly
89kg x 15
89kg x 13
89kg x 11 RP x 5 RP x 3
Dumbell side laterals supersetted upright row
18kg x 20/16/15- 30kg x 16/16/12 RP x 4 RP x 2
Straight bar cable front raise
25kg x 12
25kg x 11
25kg x 10
Dual rope pushdowns
24,5kg x 18
24,5kg x 16
24,5kg x
Life fitness preacher curls
60kg x 13
60kg x 11
60kg x 10
Lying db extensions
18kg x 12
18kg x 10
18kg x 9
Single arm cable curls
10kg x 13
10kg x 12
10kg x 11
Legs (quad focus) - 08/04/23
Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x5
Leg extensions
120kg x 15
110kg x 14
100kg x 13
Hack squats
210kg x 8
180kg x 10
150kg x 14
Horizontal HS leg press
200kg x 6
150kg x 10 x 3 x 2 x 1 (16 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)
Bodyweight reverse lunge
20 x
16 x
Adductors
183kg x 25
183kg x 20
Seated calf raise
70kg x 12
70kg x 10
55kg x 14
Standing calf raise
45kg x 10/10/10
WEEK 7
Back & abs - 10/03/23
HS front lat pulldown
55kg x 11
55kg x 10
55kg x 8
Neutral grip HS iso lateral row
120kg x 10
100kg x 13
100kg x 11
Incline db rows
32kg x 12
32kg x 12
32kg x 12
Neutral grip pulldowns
96kg x 11
89kg x 12
89kg x 12
Rack pulls
220kg x 5
180kg x 10
180kg x 8
Cable curls
35kg x 14
35kg x 12
35kg x 10
Incline db curls
16kg x 10
14kg x 12
14kg x 11
Reverse pec deck
82kg x 13
82kg x 11
75kg x 11 RP x5 RP x4
Leg raises into machine crunches
4 sets to failure
Thanks bro, i’m not competing this year. This is just a mini cut, i’ll start my rebound in May and than it’a back to gaining muscle for a while until i got enough muscle to be competitive in a pro qualifier
- - - Updated - - -
Still very solid workouts, in the beginning of the workouts i’m still able to progress some lifts. Later in the workouts my energy level drops and it gets really hard to progress, so the cut is getting real
Kcals are going down tomorrow and cardio is going up
TD 3000
NTD 2600
Cardio:
6x per week 45 min fasted on the home trainer
PEDs:
No changes
I’ll be cutting until 30th of April, then i’ll start the recomp.
I’ll drop some shape updates this week, since my shape is in pretty good conditioning right now. I think around 6% at 225lbs.
Workouts from past week:
Push 27/03/23
Incline HS press
150kg x 10
110kg x 15
Flat HS press
130kg x 12~
100kg x 13
100kg x 10
HS plate loaded shoulder press
120kg x 6
100kg x 10
100kg x 8
Life fitness dip machine (chest focus)
120kg x 8
100kg x 11
100kg x 10
80kg x 13 + 5 partials
HS machine fly
82kg x 15
82kg x 13
82kg x 11 RP x 7 RP x 5
Single arm side lateral raise
12,5kg x 10
10kg x 12
10kg x 12
Dual rope pushdowns
21kg x 16
21kg x 15
21kg x 13
SA Overhead rope extensions
10kg x 11
10kg x 10
10kg x 10
Dumbell side laterals supersetted upright row
16kg x 18/16/15- 30kg x 18/16/15
Pull - 28/03/23
Single arm HS front pulldown
77,5kg x 10
67,5kg x 13
Neutral grip LF row
117kg x 10
101kg x 13
Chest supported t-bar row
55kg x 9
45kg x 15
45kg x 12
Assisted pull-ups (F)
15 x
12 x
11 x
Close grip cable rows
80kg x 11
60kg x 16
60kg x 15
Single arm panatta Preacher curls
16,25kg x 14
16,25kg x 12
16,25kg x 10
Single arm bdb cable curls
20kg x 13
20kg x 11
20kg x 10
Rear delt rope face pulls
60kg x 15
60kg x 13
60kg x 12 DS 45kg x 12 DS 30kg x 15
Life fitness abdominal crunch
86kg x 20
86kg x 18
86kg x 15
86kg x 13
Legs (hamstring focus) - 29/03/23
Lying leg curl
32,5kg x 14
32,5kg x 13
32,5kg x 12
Seated leg curl
80kg x 15
80kg x 14
80kg x 12 (stretch pause) x 4 (stretch pause) x 2 (stretch pause) x 2 + 10 partials
Banded Pendulum squat
55kg x 12
55kg x 11
55kg x 10
HS iso-lateral leg press
152,5kg x 15
152,5kg x 13
152,5kg x 12
Barbell stiff legged deadlift
140kg x 10
140kg x 10
140kg x 10
Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold
Toe presses (in the horizontal legpress)
105kg x 15
105kg x 13
105kg x 11
105kg x 9
Arms & Abs - 31/03/23
Cable straight bar pushdowns
35kg x 18
35kg x 14 RP x4
35kg x 12 RP x4 RP x2
35kg x 12 RP x4 RP x2
Ez bar Cable curls
35kg x 15
35kg x 11 RP x4
35kg x 10 RP x3 RP x2
35kg x 9 RP x3 RP x3
Dips machine
120kg x 15
120kg x 14
120kg x 13
Single arm DB concentration curls
14kg x 15
14kg x 13
14kg x 10
Lying db extensions
18kg x 15
18kg x 13
18kg x 12 ds 12kg x 12
Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10 ds 14kg x 12
Wrist curls
3 sets to failure
Leg raises Into Machine crunches
4 sets to failure
Legs (quad focus) - 01/04/23
Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x3 RP x2 RP x1
Leg extensions
120kg x 15
110kg x 15
Hack squats
210kg x 10
180kg x 13
Horizontal HS leg press
200kg x 12
150kg x 20
150kg x 19
Bodyweight lunges into bw squats
60 Steps + 15 squats
60 steps + 12 squats
Adductors
183kg x 28
183kg x 23
Seated calf raise
70kg x 13
70kg x 10
55kg x 15
Standing calf raise
45kg x 10/10/10
WEEK 6
Push - 03/04/23
Decline db press
60kg x 11
54kg x 12
50kg x 10
HS Incline press
125kg x 9
100kg x 11
HS iso lateral bench press
80kg x 7
65kg x 13
65kg x 11
Dumbell shoulder press
42kg x 9
38kg x 10
30kg x 11
Incline cable flys
15kg x 12
15kg x 9
10kg x 14
Life fitness machine side lateral
35kg x 14
35kg x 11
35kg x 11
30kg x 12
Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)
SA rope pushdowns
10kg x 16
10kg x 15
10kg x 14
Single arm overhead rope extensions
10kg x 14
10kg x 12
10kg x 11
Pull - 04/04/23
Cable pullover
85kg x 15
85kg x 14
Single arm cable pulldowns
95kg x 13
85kg x 17
Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13
HS high row
52,5kg x 15
52,5kg x 13
52,5kg x 12
Single arm Nautilus row
100kg x 12
100kg x 11
100kg x 10
Straight bar Cable curls
65kg x 16
65kg x 13
65kg x 12
Incline db curls
16kg x 10
14kg x 12
14kg x 11
Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold
Life fitness Abdominal crunch
88kg x 18
88kg x 16
88kg x 14
88kg x 12
Legs - 05/04/23
Lying leg curl
32,5kg x 16
32,5kg x 14
32,5kg x 12
Seated leg curl
82,5kg x 15
82,5kg x 14
82,5kg x 12 (stretch pause) x 3 (stretch pause) x 2 (stretch pause) x 1
Banded Pendulum squat
55kg x 13
55kg x 12
55kg x 11
HS iso-lateral leg press
155kg x 12
155kg x 10
155kg x 9
V-squat goodmornings
100kg x 10
110kg x 10
120kg x 10
Adductor machine
71,25kg x 15
71,25kg x 13
71,25kg x 10 + 10 sec iso hold
Toe presses (in the horizontal legpress)
108,75kg x 14
108,75kg x 12
108,75kg x 10
108,75kg x 9
Push + arms - 07/04/23
Incline HS press
155kg x 8
115kg x 14
Flat HS press
135kg x 10
115kg x 12
115kg x 8 RP x 3 RP x 2 RP x 1
Life fitness dip machine (chest focus)
120kg x 11
100kg x 15
100kg x 13
HS machine fly
89kg x 15
89kg x 13
89kg x 11 RP x 5 RP x 3
Dumbell side laterals supersetted upright row
18kg x 20/16/15- 30kg x 16/16/12 RP x 4 RP x 2
Straight bar cable front raise
25kg x 12
25kg x 11
25kg x 10
Dual rope pushdowns
24,5kg x 18
24,5kg x 16
24,5kg x
Life fitness preacher curls
60kg x 13
60kg x 11
60kg x 10
Lying db extensions
18kg x 12
18kg x 10
18kg x 9
Single arm cable curls
10kg x 13
10kg x 12
10kg x 11
Legs (quad focus) - 08/04/23
Seated leg curl
119kg x 14
119kg x 11 RP x3
119kg x 9 RP x5
Leg extensions
120kg x 15
110kg x 14
100kg x 13
Hack squats
210kg x 8
180kg x 10
150kg x 14
Horizontal HS leg press
200kg x 6
150kg x 10 x 3 x 2 x 1 (16 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)
150kg x 10 x 2 x 1 x 1 (14 Myo reps)
Bodyweight reverse lunge
20 x
16 x
Adductors
183kg x 25
183kg x 20
Seated calf raise
70kg x 12
70kg x 10
55kg x 14
Standing calf raise
45kg x 10/10/10
WEEK 7
Back & abs - 10/03/23
HS front lat pulldown
55kg x 11
55kg x 10
55kg x 8
Neutral grip HS iso lateral row
120kg x 10
100kg x 13
100kg x 11
Incline db rows
32kg x 12
32kg x 12
32kg x 12
Neutral grip pulldowns
96kg x 11
89kg x 12
89kg x 12
Rack pulls
220kg x 5
180kg x 10
180kg x 8
Cable curls
35kg x 14
35kg x 12
35kg x 10
Incline db curls
16kg x 10
14kg x 12
14kg x 11
Reverse pec deck
82kg x 13
82kg x 11
75kg x 11 RP x5 RP x4
Leg raises into machine crunches
4 sets to failure
Looking forward to those shape updates, you're training hard I see.
APPROVED LOG
APPROVED SOURCE - PLS (PuritySourceLabs)
APPROVED SOURCE - PLS (PuritySourceLabs)
I am looking bad not seeing it when is your show?
Detailed log updates are awesome........
That’s a huge update. Nice
Push / 11/04/23
Decline db press
60kg x 11
54kg x 12
50kg x 11
HS Incline press
125kg x 9
100kg x 11
HS iso lateral bench press
80kg x 7
65kg x 10
60kg x 10
Dumbell shoulder press
40kg x 8
30kg x 11
30kg x 10
30kg x 8
Incline cable flys
15kg x 12
15kg x 9
10kg x 15
10kg x 14
Life fitness machine side lateral
37,5kg x 12
37,5kg x 10
37,5kg x 9
30kg x 12
Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)
SA rope pushdowns
11,25kg x 18
11,25kg x 15
11,25kg x 14
Single arm overhead rope extensions
10kg x 14
10kg x 12
10kg x 12
Legs (Hamstring focus) - 12/04/23
Lying leg curl
35kg x 16
35kg x 13
35kg x 12
Seated leg curl
85kg x 15
85kg x 14
85kg x 12 (RP) x 5 (RP) x 4 + 8 partials
Banded Pendulum squat
55kg x 14
55kg x 13
55kg x 12
HS iso-lateral leg press
155kg x 13
155kg x 10
155kg x 9
V-squat goodmornings
140kg x 10
140kg x 10
140kg x 10
Adductor machine
71,25kg x 16
71,25kg x 13
71,25kg x 10 + 10 sec iso hold
Toe presses (in the horizontal legpress)
108,75kg x 14
108,75kg x 12
108,75kg x 10
108,75kg x 9
Arms/Abs - 14/04/23
Straight bar cable pushdowns
80kg x 20
80kg x 12 (myo rep) x 5 (myo rep) x 3
80kg x 11 (myo rep) x 5 (myo rep) x 4
Alternating db curls
18kg x 15
18kg x 14
18kg x 12
Single arm overhead extensions
25kg x 18
25kg x 13
25kg x 12
Machine preacher curls
30kg x 15
30kg x 12
30kg x 10 ds 20kg x 8
BW dips
18 x
15 x
13 x
Seated db hammer curls
18kg x 12
18kg x 10
18kg x 9 ds 10kg x 12
DB side laterals supersetted with upright rows
18kg x 18/16/15 —- 30kg x 15/14/12
Life fitness machine crunches
88kg x 20
88kg x 18
88kg x 15
88kg x 15
Legs (quad focus) - 15/04/23
Seated leg curls
87,5kg x 18
70kg x 22
Leg extensions
100kg x 20
80kg x 22
Pendulum squat
55kg x 12
40kg x 16
Watson leg press
320kg x 12
240kg x 20
Single leg iso lateral HS leg press
150kg x 10
130kg x 13
Adductor machine
71,25kg x 15
63,25kg x 18
Toe press on leg press
90kg x 12
90kg x 10
90kg x 10
90kg x 9 ds 45kg x 10
WEEK 8
Back, Biceps & Abs 17/04/23
Assisted pull-ups (F)
20 x
18 x
15 x
Chest supported T-bar rows
55kg x 10
47,5kg x 15
47,5kg x 13
Single arm cable pulldowns
85kg x 13
75kg x 15
HS high row
55kg x 13
55kg x 11
55kg x 10
Single arm LF row (underhand)
61kg x 12
61kg x 12
Straight bar Cable curls
70kg x 13
70kg x 12
70kg x 10
Incline db curls
16kg x 10
14kg x 13
14kg x 11
Rear delt cable flys
15kg x 19
15kg x 18
15kg x 17
Leg raises superset into machine crunches
3 sets till failure
Chest, Triceps, side delts 18/04/23
Incline HS press
155kg x 9
115kg x 14
Flat HS press
140kg x 8
115kg x 12
115kg x 8 RP x 4 RP x 3
Life fitness dip machine (chest focus)
130kg x 10
110kg x 15
110kg x 12
HS machine fly
94kg x 14
94kg x 11
94kg x 10 RP x 5 RP x 4
Cable side lateral raise
10kg x 15
10kg x 13
10kg x 12
Front delt cable raises
25kg x 15
25kg x 13
25kg x 12
Dual rope pushdowns
28kg x 18
28kg x 15
28kg x 13 stretch pause x 3 stretch pause x 3
Lying db extensions
18kg x 12
18kg x 12
18kg x 9
Legs - 19/04/23
Seated leg curl (life fitness)
119kg x 13
119kg x 12
119kg x 10
Leg extensions (life fitness)
119kg x 12
119kg x 10
119kg x 9
Hack squats
200kg x 8
160kg x 12
140kg x 14
Horizontal HS leg press
175kg x 9
150kg x 14
150kg x 12
Stiff legged db deadlifts
55kg x 15
55kg x 13
55kg x 12
Adductors
142kg x 30
142kg x 30 (5 with spot)
142kg x 30 (8 with spot)
Seated calf raise
70kg x 13
70kg x 12
55kg x 13
Standing calf raise
45kg x 10/10/10
Workouts are still very good, can’t progress most of the lifts anymore but at most compounds i’m maintaining strenght while i’m way lighter bodyweight so that’s also progress i guess. I’ll be posting pics tomorrow, since i got time on my laptop. Can’t upload pics with my smartphone unfortunately. Weight is at 100kg / 220lbs right now. May 1th i’ll start my rebound since the cut was purely to increase insulin sensitivity and just being in good shape for summer. I think if i would diet a little harder for 3-4 weeks i would be ready for a bodybuilding show. Upperbody is like 4-6% bf right veins popping everywhere. Lower body needs more work, holding a lot of water it seems, maybe because of fatigue.
Current diet:
3000 kcals TD
2600 kcals NTD
Cardio:
40 min fasted 7x PW
Lypolitics + Peds:
Nothing has changed still on the same!
Decline db press
60kg x 11
54kg x 12
50kg x 11
HS Incline press
125kg x 9
100kg x 11
HS iso lateral bench press
80kg x 7
65kg x 10
60kg x 10
Dumbell shoulder press
40kg x 8
30kg x 11
30kg x 10
30kg x 8
Incline cable flys
15kg x 12
15kg x 9
10kg x 15
10kg x 14
Life fitness machine side lateral
37,5kg x 12
37,5kg x 10
37,5kg x 9
30kg x 12
Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)
SA rope pushdowns
11,25kg x 18
11,25kg x 15
11,25kg x 14
Single arm overhead rope extensions
10kg x 14
10kg x 12
10kg x 12
Legs (Hamstring focus) - 12/04/23
Lying leg curl
35kg x 16
35kg x 13
35kg x 12
Seated leg curl
85kg x 15
85kg x 14
85kg x 12 (RP) x 5 (RP) x 4 + 8 partials
Banded Pendulum squat
55kg x 14
55kg x 13
55kg x 12
HS iso-lateral leg press
155kg x 13
155kg x 10
155kg x 9
V-squat goodmornings
140kg x 10
140kg x 10
140kg x 10
Adductor machine
71,25kg x 16
71,25kg x 13
71,25kg x 10 + 10 sec iso hold
Toe presses (in the horizontal legpress)
108,75kg x 14
108,75kg x 12
108,75kg x 10
108,75kg x 9
Arms/Abs - 14/04/23
Straight bar cable pushdowns
80kg x 20
80kg x 12 (myo rep) x 5 (myo rep) x 3
80kg x 11 (myo rep) x 5 (myo rep) x 4
Alternating db curls
18kg x 15
18kg x 14
18kg x 12
Single arm overhead extensions
25kg x 18
25kg x 13
25kg x 12
Machine preacher curls
30kg x 15
30kg x 12
30kg x 10 ds 20kg x 8
BW dips
18 x
15 x
13 x
Seated db hammer curls
18kg x 12
18kg x 10
18kg x 9 ds 10kg x 12
DB side laterals supersetted with upright rows
18kg x 18/16/15 —- 30kg x 15/14/12
Life fitness machine crunches
88kg x 20
88kg x 18
88kg x 15
88kg x 15
Legs (quad focus) - 15/04/23
Seated leg curls
87,5kg x 18
70kg x 22
Leg extensions
100kg x 20
80kg x 22
Pendulum squat
55kg x 12
40kg x 16
Watson leg press
320kg x 12
240kg x 20
Single leg iso lateral HS leg press
150kg x 10
130kg x 13
Adductor machine
71,25kg x 15
63,25kg x 18
Toe press on leg press
90kg x 12
90kg x 10
90kg x 10
90kg x 9 ds 45kg x 10
WEEK 8
Back, Biceps & Abs 17/04/23
Assisted pull-ups (F)
20 x
18 x
15 x
Chest supported T-bar rows
55kg x 10
47,5kg x 15
47,5kg x 13
Single arm cable pulldowns
85kg x 13
75kg x 15
HS high row
55kg x 13
55kg x 11
55kg x 10
Single arm LF row (underhand)
61kg x 12
61kg x 12
Straight bar Cable curls
70kg x 13
70kg x 12
70kg x 10
Incline db curls
16kg x 10
14kg x 13
14kg x 11
Rear delt cable flys
15kg x 19
15kg x 18
15kg x 17
Leg raises superset into machine crunches
3 sets till failure
Chest, Triceps, side delts 18/04/23
Incline HS press
155kg x 9
115kg x 14
Flat HS press
140kg x 8
115kg x 12
115kg x 8 RP x 4 RP x 3
Life fitness dip machine (chest focus)
130kg x 10
110kg x 15
110kg x 12
HS machine fly
94kg x 14
94kg x 11
94kg x 10 RP x 5 RP x 4
Cable side lateral raise
10kg x 15
10kg x 13
10kg x 12
Front delt cable raises
25kg x 15
25kg x 13
25kg x 12
Dual rope pushdowns
28kg x 18
28kg x 15
28kg x 13 stretch pause x 3 stretch pause x 3
Lying db extensions
18kg x 12
18kg x 12
18kg x 9
Legs - 19/04/23
Seated leg curl (life fitness)
119kg x 13
119kg x 12
119kg x 10
Leg extensions (life fitness)
119kg x 12
119kg x 10
119kg x 9
Hack squats
200kg x 8
160kg x 12
140kg x 14
Horizontal HS leg press
175kg x 9
150kg x 14
150kg x 12
Stiff legged db deadlifts
55kg x 15
55kg x 13
55kg x 12
Adductors
142kg x 30
142kg x 30 (5 with spot)
142kg x 30 (8 with spot)
Seated calf raise
70kg x 13
70kg x 12
55kg x 13
Standing calf raise
45kg x 10/10/10
Workouts are still very good, can’t progress most of the lifts anymore but at most compounds i’m maintaining strenght while i’m way lighter bodyweight so that’s also progress i guess. I’ll be posting pics tomorrow, since i got time on my laptop. Can’t upload pics with my smartphone unfortunately. Weight is at 100kg / 220lbs right now. May 1th i’ll start my rebound since the cut was purely to increase insulin sensitivity and just being in good shape for summer. I think if i would diet a little harder for 3-4 weeks i would be ready for a bodybuilding show. Upperbody is like 4-6% bf right veins popping everywhere. Lower body needs more work, holding a lot of water it seems, maybe because of fatigue.
Current diet:
3000 kcals TD
2600 kcals NTD
Cardio:
40 min fasted 7x PW
Lypolitics + Peds:
Nothing has changed still on the same!
We will be changing the upload situation soon stay strong and upload some pics.
The training is powerful.
APPROVED SOURCE - PLS (PuritySourceLabs)
APPROVED LOG
APPROVED LOG
your diet changing bit?
bro that serious workout. train hard
You are killing the workouts
Love the detailed trading log.
Update time!
Finished my cut at May 1th. Slowly started to at in more kcals, drop the fatburners and decrease cardio.
Now i'm at 4000 kcals Training days and 3300 Rest days.
Shape still improved last week and got around 100kg bodyweight. Honestly if i cutted 2 weeks longer very hard i would be show ready.
One thing is sure i added 4-5kg of solid muscle since te last time i was in this shape, so i'm very happy. Right now i'm very excited for the push phase and improve my weak point!
Started with a new trainingssplit from John Meadows, the program is called ''High Evolutionary''. Low volume but with a lot of intensifiers. Really liking it so far!
I want to thank the PSL team once again for having my back improving year after year.
Current shape:
Finished my cut at May 1th. Slowly started to at in more kcals, drop the fatburners and decrease cardio.
Now i'm at 4000 kcals Training days and 3300 Rest days.
Shape still improved last week and got around 100kg bodyweight. Honestly if i cutted 2 weeks longer very hard i would be show ready.
One thing is sure i added 4-5kg of solid muscle since te last time i was in this shape, so i'm very happy. Right now i'm very excited for the push phase and improve my weak point!
Started with a new trainingssplit from John Meadows, the program is called ''High Evolutionary''. Low volume but with a lot of intensifiers. Really liking it so far!
I want to thank the PSL team once again for having my back improving year after year.
Current shape:
Some more:
They definitely did their job! Thanks bro
Some more:
Back and abs are perfect and chest is super thick, you're ready for a show 100%
APPROVED LOG
APPROVED SOURCE - PLS (PuritySourceLabs)
APPROVED SOURCE - PLS (PuritySourceLabs)
Haha thanks guys these kind words means a lot to me! This cut wasn’t even that hard to be honest. I probably could take part of a show but… next time i’m stepping on stage i want to be improved, the judges wanted bigger legs and arms and they will get just that. I’m not just someone who wants to participate in a show but also want to win. To win a pro qualifier there is a still a lot of work. Last week i went to a Regional show and the level of competition is getting higher and higher tbh.
Amazing looks bro.........
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
Similar threads
