Rigeu’s PSL Sponsored logbook

[Rigeu]

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:

[Rigeu]

Workouts of the last week of the program!

Arms & Calves - 29/05/23

Straight bar cable pushdowns
75kg x 12
75kg x 12
75kg x 12
75kg x

Superset

Standing db curls
18kg x 10
20kg x 8
20kg x 8
20kg x 8

Bent over cable extensions
75kg x 12
75kg x 12
75kg x 12

Superset

Life fitness preacher curls
67,5kg x 10
67,5kg x 9
67,5kg x 9
67,5kg x 9

Machine dips
3x10x120kg

SA cable hammer curls
12,5kg x 15
12,5kg x 13
12,5kg x 12

DB side laterals into upright rows
20kg x 15 <> 30kg x 12 (3 rounds)

Toe presses
82,5kg x 12
82,5kg x 12
82,5kg x 11
82,5kg x 10

Seated calf raises
50kg x 13
50kg x 11
50kg x 10

Legs - 30/05/23

Adductor machine
71,25kg x 22 + 3 forced reps
71,25kg x 19 + 6 forced reps

Lying leg curls
35kg x 12
35kg x 12
35kg x 12

Safety bar squats
165kg x 8
130kg x 14

Leg press
300kg x 8
300kg x 8 ds 240kg x 8 ds 200kg x 10

Bulgarian split squats
42kg x 17
42kg x 16 ds BW x 12 + 10 sec iso hold in te stretch

Leg extensions
72,5kg x 17
72,5kg x 15 ds 42,5kg x 10

Single leg standing HS leg curl
25kg x 15
25kg x 15
25kg x 15

Glute bridge
50kg x 20
50kg x 17
50kg x 12

Chest, Shoulders & Calves - 01/06/23

Incline db press (full rom)
50kg x 8 (deadstop)
40kg x 12 (deadstop)
40kg x 9 (deadstop)

Incline HS press
130kg x 8
130kg x 8
110kg x 9

HS pectoral fly (5)
103kg x 14
103kg x 11
103kg x 9

BW dips
14x
12x
11x

Incline prone lateral raise
14kg x 12 x 4

Reverse pec deck
87kg x 20
87kg x 18 + 3 partials
87kg x 15 + 5 partials

Neutral grip life fitness shoulder press
50kg x 8
50kg x 8
50kg x 8

Toe presses
82,5kg x 15
82,5kg x 13
82,5kg x 11
82,5kg x 10

Back & Abs - 02/06/23

Single arm HS iso lateral row
80kg x 9
80kg x 8

Single arm HS front pulldown
50kg x 15
50kg x 15
50kg x 15

Lat prayers
85kg x 10
85kg x 10
85kg x 10

Incline db rows
40kg x 10
40kg x 10
40kg x 10 ds 28kg x 10 ds 20kg x 12

T-bar rows
60kg x 15
70kg x 12

Banded hyperextensions
20x
16x


Leg raises into ab crunch machine
4 sets to failure

Arms & Calves - 03/06/23

Long rope cable pushdowns
31,5kg x 14
31,5kg x 12
31,5kg x 12
32,5kg x 12

Superset

Standing db curls
20kg x 10
20kg x 10
20kg x 10
20kg x 10

Incline db lying extensions
18kg x 15
18kg x 13
18kg x 12
18kg x 11

Superset

Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 10
67,5kg x 10

Machine dips
120kg x 12
120kg x 12
120kg x 12

SA cable hammer curls
13,75kg x 15
13,75kg x 13
13,75kg x 12

Toe presses
86,25kg x 12
86,25kg x 11
86,25kg x 10

Seated calf raises
50kg x 15
50kg x 13
50kg x 12

WEEK 1 - grandmaster

Legs 04/06/23

Lying leg curls
37,5kg x 10
37,5kg x 10
37,5kg x 10 ds 25kg x 8 + 8 partials + 10 sec iso hold

Heel elevated Safety bar squats
150kg x 8 (2-3 rir)
160kg x 8 (1 rir)

Leg press
300kg x 10
300kg x 10 ds 240kg x 8 ds 200kg x 10

Bulgarian split squats
44kg x 17
44kg x 16 ds BW x 12 + 10 sec iso hold in te stretch

Leg extensions
72,5kg x 19
72,5kg x 16 ds 42,5kg x 15

Stiff legged bb deadlift
140kg x 10
140kg x 10
140kg x 10

Single leg standing HS leg curl
27,5kg x 15
27,5kg x 13
27,5kg x 12

I’ll be running a new 6 weeks program from John Meadows called Grandmaster. Fits perfectly after this program. Almost the same movements but new high intensity techniques.

Current food intake:
4275 calories TD
3700 calories NTD

Current Ped stack (switched since this week):
450mg test e / week
400mg Primo / week
200mg NPP / week
4 iu hgh ED

Bodyweight got to103-104kg (226-229 lbs) fasted. Still in a really good shape, low bodyfat, extremely good pumps & progress in the gym.

[Hany-Support]

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:

Respect for perseverance, dieting, hard training, a lot of work and doing cardio.

Have you had starts before? Because you can see that you know your stuff and you are not the first better guy

The back airport looks cool.

I'm surprised that there are so few answers here, after all, this post is a veritable journal of learning how to do what to do.

Strong and respect bro

[Rigeu]

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:

Respect for perseverance, dieting, hard training, a lot of work and doing cardio.

Have you had starts before? Because you can see that you know your stuff and you are not the first better guy

The back airport looks cool.

I'm surprised that there are so few answers here, after all, this post is a veritable journal of learning how to do what to do.

Strong and respect bro

Thanks bro! This post are the reason i keep logging and spreading information.

I might have some starting pics from 8-10 years ago but i’ve look into them haha. Started at 60kg skinny as it can get. So a long way before i got to this level.

[Rigeu]

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
73,25kg x 16
73,25kg x 14
73,25kg x 12

Lying leg curls
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3

Heel elevated Safety bar squats
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
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch

Leg extensions
75kg x 15
75kg x 12 ds 45kg x 12

Stiff legged bb deadlift
150kg x 10
150kg x 10
150kg x 10

Glute bridge
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
135kg x 9
100kg x 14

Bodyweight dips
16x
13x
12x

Incline cable fly
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
80kg x 12
82,5kg x 10

Single arm HS front pulldown
60kg x 10
60kg x 10

HS low row
3x10x120kg

Lat prayers
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
73,25kg x 19
73,25kg x 17
73,25kg x 14

Lying leg curls
40kg x 10
40kg x 9
40kg x 9

Heel elevated Safety bar squats
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
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
155kg x 10
155kg x 10
155kg x 10

Glute bridge
60kg x 20
60kg x 17
60kg x 15

Recent pic from tuesday

[Hany-Support]

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
73,25kg x 16
73,25kg x 14
73,25kg x 12

Lying leg curls
40kg x 9
40kg x 8
40kg x 8 RP x 4 RP x 3

Heel elevated Safety bar squats
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
46kg x 17
46kg x 16 ds BW x 12 + 10 sec iso hold in the stretch

Leg extensions
75kg x 15
75kg x 12 ds 45kg x 12

Stiff legged bb deadlift
150kg x 10
150kg x 10
150kg x 10

Glute bridge
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
135kg x 9
100kg x 14

Bodyweight dips
16x
13x
12x

Incline cable fly
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
80kg x 12
82,5kg x 10

Single arm HS front pulldown
60kg x 10
60kg x 10

HS low row
3x10x120kg

Lat prayers
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
73,25kg x 19
73,25kg x 17
73,25kg x 14

Lying leg curls
40kg x 10
40kg x 9
40kg x 9

Heel elevated Safety bar squats
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
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
155kg x 10
155kg x 10
155kg x 10

Glute bridge
60kg x 20
60kg x 17
60kg x 15

Recent pic from tuesday

A horse, not a man.

when are your next starts?

[Hany-Support]

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:

Respect for perseverance, dieting, hard training, a lot of work and doing cardio.

Have you had starts before? Because you can see that you know your stuff and you are not the first better guy

The back airport looks cool.

I'm surprised that there are so few answers here, after all, this post is a veritable journal of learning how to do what to do.

Strong and respect bro

Thanks bro! This post are the reason i keep logging and spreading information.

I might have some starting pics from 8-10 years ago but i’ve look into them haha. Started at 60kg skinny as it can get. So a long way before i got to this level.

If you have photos, when he started, boldly show for sure not everyone's jaw will drop

[Rigeu]

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
22kg x 12
22kg x 10
22kg x 10

Superset:

Long rope cable pushdowns
34kg x 15
34kg x 13
34kg x 12

Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 12

Superset:

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

Single arm hammer cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 12

Dips machine
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
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
55kg x 14
55kg x 12
55kg x

Legs - 20/06/23

Adductor machine
75kg x 22
75kg x 17
75kg x 15

Lying leg curls sets van 10 (laatste set ds + 10 partials + 10 sec iso hold
40kg x 10
40kg x 10
40kg x 10 ds

Pendulum squat
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
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold

Leg extensions
77,5kg x 15
77,5kg x 12

Stiff legged bb deadlift
160kg x 8
160kg x 8
160kg x 8

HS Iso-lateral kneeling leg curl
30kg x 12
30kg x 12
30kg x 10

PUSH - 21/06/23

Toe press
95kg x 10
95kg x 10
95kg x 10
95kg x 10

Decline db press
56kg x 11
48kg x 13

Incline HS press
140kg x 8
100kg x 14,5~

HS pin loaded chest press
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4

HS pectoral fly
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9

HS rear delt fly
91,5kg x 15
91,5kg x 13
91,5kg x 12

Seated life fitness machine side laterals
42,5kg x 15
42,5kg x 13
42,5kg x 10

SA Cable side lateral raise
3x15x7,5kg

Straight bar cable pushdowns
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
85kg x 11
87,5kg x 8

Single arm HS front pulldown
60kg x 11
60kg x 10
45kg x 15

HS low row
125kg x 12
125kg x 10
125kg x 10

Lat pulldowns
89kg x 15
89kg x 13
89kg x 12

Lat Prayers
90kg x 10
90kg x 10
90kg x 10

Bent over db rows
36kg x 12
36kg x 12
36kg x 12

Life fitness preacher curls
67,5kg x 15
67,5kg x 13
67,5kg x 11

SA BDB cable curls
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
76,25kg x 23
76,25kg x 18
76,25kg x 16

Seated leg curl
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials

Pendulum squat
80kg x 10
82,5kg x 8
52,5kg x 16

Leg press
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
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold

Leg extensions
77,5kg x 15
77,5kg x 10 + 25 partials

Stiff legged barbell deadlift
165kg x 8
165kg x 8
165kg x 8

Glute bridge
65kg x 20
65kg x 18
65kg x 15

Current shape see pics !

[Hany-Support]

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
22kg x 12
22kg x 10
22kg x 10

Superset:

Long rope cable pushdowns
34kg x 15
34kg x 13
34kg x 12

Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 12

Superset:

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

Single arm hammer cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 12

Dips machine
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
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
55kg x 14
55kg x 12
55kg x

Legs - 20/06/23

Adductor machine
75kg x 22
75kg x 17
75kg x 15

Lying leg curls sets van 10 (laatste set ds + 10 partials + 10 sec iso hold
40kg x 10
40kg x 10
40kg x 10 ds

Pendulum squat
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
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold

Leg extensions
77,5kg x 15
77,5kg x 12

Stiff legged bb deadlift
160kg x 8
160kg x 8
160kg x 8

HS Iso-lateral kneeling leg curl
30kg x 12
30kg x 12
30kg x 10

PUSH - 21/06/23

Toe press
95kg x 10
95kg x 10
95kg x 10
95kg x 10

Decline db press
56kg x 11
48kg x 13

Incline HS press
140kg x 8
100kg x 14,5~

HS pin loaded chest press
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4

HS pectoral fly
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9

HS rear delt fly
91,5kg x 15
91,5kg x 13
91,5kg x 12

Seated life fitness machine side laterals
42,5kg x 15
42,5kg x 13
42,5kg x 10

SA Cable side lateral raise
3x15x7,5kg

Straight bar cable pushdowns
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
85kg x 11
87,5kg x 8

Single arm HS front pulldown
60kg x 11
60kg x 10
45kg x 15

HS low row
125kg x 12
125kg x 10
125kg x 10

Lat pulldowns
89kg x 15
89kg x 13
89kg x 12

Lat Prayers
90kg x 10
90kg x 10
90kg x 10

Bent over db rows
36kg x 12
36kg x 12
36kg x 12

Life fitness preacher curls
67,5kg x 15
67,5kg x 13
67,5kg x 11

SA BDB cable curls
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
76,25kg x 23
76,25kg x 18
76,25kg x 16

Seated leg curl
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials

Pendulum squat
80kg x 10
82,5kg x 8
52,5kg x 16

Leg press
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
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold

Leg extensions
77,5kg x 15
77,5kg x 10 + 25 partials

Stiff legged barbell deadlift
165kg x 8
165kg x 8
165kg x 8

Glute bridge
65kg x 20
65kg x 18
65kg x 15

Current shape see pics !

Boy, what are you doing, getting bigger every week.

You can see that you're working hard and the funds from euro-pharmacies give effects haha

[Rigeu]

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
22kg x 12
22kg x 10
22kg x 10

Superset:

Long rope cable pushdowns
34kg x 15
34kg x 13
34kg x 12

Life fitness preacher curls
67,5kg x 12
67,5kg x 12
67,5kg x 12

Superset:

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

Single arm hammer cable curls
13,75kg x 15
13,75kg x 13
13,75kg x 12

Dips machine
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
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
55kg x 14
55kg x 12
55kg x

Legs - 20/06/23

Adductor machine
75kg x 22
75kg x 17
75kg x 15

Lying leg curls sets van 10 (laatste set ds + 10 partials + 10 sec iso hold
40kg x 10
40kg x 10
40kg x 10 ds

Pendulum squat
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
48kg x 16
48kg x 15 ds BW x 10 + 10 sec iso hold

Leg extensions
77,5kg x 15
77,5kg x 12

Stiff legged bb deadlift
160kg x 8
160kg x 8
160kg x 8

HS Iso-lateral kneeling leg curl
30kg x 12
30kg x 12
30kg x 10

PUSH - 21/06/23

Toe press
95kg x 10
95kg x 10
95kg x 10
95kg x 10

Decline db press
56kg x 11
48kg x 13

Incline HS press
140kg x 8
100kg x 14,5~

HS pin loaded chest press
84,5kg x 12
84,5kg x 10 RP x 6 RP x 4

HS pectoral fly
105,5kg x 15
105,5kg x 13
105,5kg x 11
105,5kg x 9

HS rear delt fly
91,5kg x 15
91,5kg x 13
91,5kg x 12

Seated life fitness machine side laterals
42,5kg x 15
42,5kg x 13
42,5kg x 10

SA Cable side lateral raise
3x15x7,5kg

Straight bar cable pushdowns
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
85kg x 11
87,5kg x 8

Single arm HS front pulldown
60kg x 11
60kg x 10
45kg x 15

HS low row
125kg x 12
125kg x 10
125kg x 10

Lat pulldowns
89kg x 15
89kg x 13
89kg x 12

Lat Prayers
90kg x 10
90kg x 10
90kg x 10

Bent over db rows
36kg x 12
36kg x 12
36kg x 12

Life fitness preacher curls
67,5kg x 15
67,5kg x 13
67,5kg x 11

SA BDB cable curls
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
76,25kg x 23
76,25kg x 18
76,25kg x 16

Seated leg curl
90kg x 15
100kg x 11
102,5kg x 8 ds 72,5kg x 8 + 10 partials

Pendulum squat
80kg x 10
82,5kg x 8
52,5kg x 16

Leg press
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
50kg x 16
50kg x 15 ds x BW x 12 + 10 sec iso hold

Leg extensions
77,5kg x 15
77,5kg x 10 + 25 partials

Stiff legged barbell deadlift
165kg x 8
165kg x 8
165kg x 8

Glute bridge
65kg x 20
65kg x 18
65kg x 15

Current shape see pics !

Boy, what are you doing, getting bigger every week.

You can see that you're working hard and the funds from euro-pharmacies give effects haha

Haha thanks bro, appreciated! Unfortunately not a lot of weight is gained, but wat i’m putting on seems to be all lean tissue