Very productive back workout today!
Single arm HS front pulldowns
60kg x 15
70kg x 10
Wide grip magnum pulldown
75kg x 15
75kg x 13
75kg x 12
HS iso lateral wide grip row
120kg x 15
120kg x 13
120kg x 12
Close grip cable row
100kg x 15
100kg x 14
100kg x 13
Cable pullovers
75kg x 20
75kg x 18
75kg x 15
Donkey calf raise machine
110kg x 20
110kg x 18
110kg x 17
110kg x 16
Rope ab crunches
4 sets to failure
Rigeu’s PSL Sponsored logbook
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Re: Rigeu’s PSL Sponsored logbook
PUSH today
Incline HS press
150kg x 8
120kg x 12
Flat HS press
120kg x 10
120kg x 8
Life fitness plate loaded dip machine
120kg x 12
120kg x 10
100kg x 15
HS pec fly
105,5kg x 14
105,5kg x 12
105,5kg x 10 ds 77,5kg x 8
Single arm cuff side lateral raise
12,5kg x 15
12,5kg x 13
12,5kg x 12
Reverse pec deck
105,5kg x 18
105,5kg x 16
105,5kg x 15
Barbell front raise
25kg x 20 x 3 sets
Rope pushdown superset life fitness bicep curl
28kg x 15 > 57,5kg x 15
28kg x 14 > 57,5kg x 14
28kg x 13 > 57,5kg x 13
28kg x 12 > 57,5kg x 12
Incline HS press
150kg x 8
120kg x 12
Flat HS press
120kg x 10
120kg x 8
Life fitness plate loaded dip machine
120kg x 12
120kg x 10
100kg x 15
HS pec fly
105,5kg x 14
105,5kg x 12
105,5kg x 10 ds 77,5kg x 8
Single arm cuff side lateral raise
12,5kg x 15
12,5kg x 13
12,5kg x 12
Reverse pec deck
105,5kg x 18
105,5kg x 16
105,5kg x 15
Barbell front raise
25kg x 20 x 3 sets
Rope pushdown superset life fitness bicep curl
28kg x 15 > 57,5kg x 15
28kg x 14 > 57,5kg x 14
28kg x 13 > 57,5kg x 13
28kg x 12 > 57,5kg x 12
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Re: Rigeu’s PSL Sponsored logbook
Toe press
161kg x 15
161kg x 13
161kg x 12
161kg x 11
Lying leg curls
67,4kg x 14
67,4kg x 13
67,4kg x 12
Leg extensions
93kg x 18
93kg x 15
93kg x 14
Matrix 45 degree leg press
320kg x 16
320kg x 15
320kg x 14
Matrix machine squats
120kg x 12
120kg x 10
Walking db lunges
60kg x 12
60kg x 12
GHR
30kg x 15 + 5 bw
30kg x 13 + 7 bw
30kg x 12 + 8 bw
161kg x 15
161kg x 13
161kg x 12
161kg x 11
Lying leg curls
67,4kg x 14
67,4kg x 13
67,4kg x 12
Leg extensions
93kg x 18
93kg x 15
93kg x 14
Matrix 45 degree leg press
320kg x 16
320kg x 15
320kg x 14
Matrix machine squats
120kg x 12
120kg x 10
Walking db lunges
60kg x 12
60kg x 12
GHR
30kg x 15 + 5 bw
30kg x 13 + 7 bw
30kg x 12 + 8 bw
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Re: Rigeu’s PSL Sponsored logbook
Push day and as promised post workout pics
Cable flys
25kg x 12
25kg x 11
25kg x 11
Incline db press
50kg x 10
42kg x 15
Pin loaded HS chest press
82kg x 12
103kg x 10
124kg x 8 ds 82kg x 8 ds 61kg x 8
HS pec fly
87kg x 15
103kg x 12
103kg x 10
Life fitness plate loaded dip machine
140kg x 10
120kg x 12
Dual cable pushdowns
70kg x 15
70kg x 13
70kg x 12
Overhead tricep bar extensions
40kg x 12
40kg x 11
40kg x 12
Seated life fitness side lateral raise
47,5kg x 15
47,5kg x 14
47,5kg x 12
47,5kg x 11
Bent over rear lateral raise machine
8kg x 18
8kg x 16
8kg x 14
Cable flys
25kg x 12
25kg x 11
25kg x 11
Incline db press
50kg x 10
42kg x 15
Pin loaded HS chest press
82kg x 12
103kg x 10
124kg x 8 ds 82kg x 8 ds 61kg x 8
HS pec fly
87kg x 15
103kg x 12
103kg x 10
Life fitness plate loaded dip machine
140kg x 10
120kg x 12
Dual cable pushdowns
70kg x 15
70kg x 13
70kg x 12
Overhead tricep bar extensions
40kg x 12
40kg x 11
40kg x 12
Seated life fitness side lateral raise
47,5kg x 15
47,5kg x 14
47,5kg x 12
47,5kg x 11
Bent over rear lateral raise machine
8kg x 18
8kg x 16
8kg x 14
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Re: Rigeu’s PSL Sponsored logbook
Yesterday’s pull workout! Today is rest tomorrow we go for another great week
Lat pulldowns
110kg x 13
110kg x 12
110kg x 11
Chest supported db rows
44kg x 15
44kg x 13
44kg x 12
Single arm chest supported cable row
95kg x 15
95kg x 14
Wide grip cable row
110kg x 15
110kg x 13
110kg x 12
Long rope cable pullovers
75kg x 15
75kg x 13
75kg x 12
Single arm bdb cable curls
14,25kg x 18
14,25kg x 15
14,25kg x 13
DB concentration preacher curl
16kg x 12
16kg x 11
16kg x 10
DB hammer curl dropset
22kg x 10 ds 16kg x 10 ds 12kg x 10
Leg raises superset cable crunches
3 sets to failure
Lat pulldowns
110kg x 13
110kg x 12
110kg x 11
Chest supported db rows
44kg x 15
44kg x 13
44kg x 12
Single arm chest supported cable row
95kg x 15
95kg x 14
Wide grip cable row
110kg x 15
110kg x 13
110kg x 12
Long rope cable pullovers
75kg x 15
75kg x 13
75kg x 12
Single arm bdb cable curls
14,25kg x 18
14,25kg x 15
14,25kg x 13
DB concentration preacher curl
16kg x 12
16kg x 11
16kg x 10
DB hammer curl dropset
22kg x 10 ds 16kg x 10 ds 12kg x 10
Leg raises superset cable crunches
3 sets to failure
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Re: Rigeu’s PSL Sponsored logbook
Monday was legday and yesterday Push. Today we rest. Made a small adjustment in calories, just an increase in 50gr of carbs on training days but it already made a massive change in my physique.
Seated calf raises
87,5kg x 15
87,5kg x 12
87,5kg x 12
87,5kg x 11
Adductor machine
71,25kg x 20
71,25kg x 19
71,25kg x 18
Seated leg curls
102,5kg x 12
102,5kg x 11
102,5kg x 10
Safety bar squats
145kg x 8
155kg x 8
165kg x 8
Single leg HS horizontal leg press
155kg x 14
155kg x 13
155kg x 12
Leg extensions
125kg x 11
125kg x 10
105kg x 12 + 5 partials
Lying leg curls
35kg x 14
35kg x 12
35kg x 11
06/08/24 PUSH
HS Pec fly
125kg x 12
140kg x 10
Flat HS press
120kg x 12
120kg x 11
140kg x 8
Incline cable fly
10kg x 15
12,5kg x 13
15kg x 12
Pin loaded HS press
75kg x 8
100kg x 8
110kg x 8
Life fitness plate loaded dip machine
80kg x 12
110kg x 12
140kg x 12
Straight bar pushdown superset underhand cable pushdowns
90kg x 12 > 45kg x 15
90kg x 10 > 45kg x 12
Triceps bar incline skullcrushers
40kg x 12
50kg x 12
50kg x 10
Triceps dip machine
125kg x 12
125kg x 10
Single arm cuff lateral raise
12,5kg x 15
12,5kg x 14
12,5kg x 13
Reverse pec deck
108kg x 16
108kg x 14
108kg x 13
Seated calf raises
87,5kg x 15
87,5kg x 12
87,5kg x 12
87,5kg x 11
Adductor machine
71,25kg x 20
71,25kg x 19
71,25kg x 18
Seated leg curls
102,5kg x 12
102,5kg x 11
102,5kg x 10
Safety bar squats
145kg x 8
155kg x 8
165kg x 8
Single leg HS horizontal leg press
155kg x 14
155kg x 13
155kg x 12
Leg extensions
125kg x 11
125kg x 10
105kg x 12 + 5 partials
Lying leg curls
35kg x 14
35kg x 12
35kg x 11
06/08/24 PUSH
HS Pec fly
125kg x 12
140kg x 10
Flat HS press
120kg x 12
120kg x 11
140kg x 8
Incline cable fly
10kg x 15
12,5kg x 13
15kg x 12
Pin loaded HS press
75kg x 8
100kg x 8
110kg x 8
Life fitness plate loaded dip machine
80kg x 12
110kg x 12
140kg x 12
Straight bar pushdown superset underhand cable pushdowns
90kg x 12 > 45kg x 15
90kg x 10 > 45kg x 12
Triceps bar incline skullcrushers
40kg x 12
50kg x 12
50kg x 10
Triceps dip machine
125kg x 12
125kg x 10
Single arm cuff lateral raise
12,5kg x 15
12,5kg x 14
12,5kg x 13
Reverse pec deck
108kg x 16
108kg x 14
108kg x 13
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Re: Rigeu’s PSL Sponsored logbook
Your body looks like it really likes those carbs. Completely carb loaded.
-
- Posts: 120
- Joined: Thu Nov 19, 2020 7:07 pm
Re: Rigeu’s PSL Sponsored logbook
Pull workout
Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12
Matrix plate loaded lat pulldown
180kg x 13
180kg x 12
Chest supported wide grip matrix row
100kg x 14
100kg x 13
100kg x 12
Single arm cable row
45kg x 15
45kg x 14
T-bar rows
80kg x 12
100kg x 8
Dual handle cable curls
15,8kg x 15
15,8kg x 12
15,8kg x 11
Preacher curl machine
54kg x 8
50kg x 10
44kg x 15
Rope crunches superset woodchoppers
4 sets to failure
Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12
Matrix plate loaded lat pulldown
180kg x 13
180kg x 12
Chest supported wide grip matrix row
100kg x 14
100kg x 13
100kg x 12
Single arm cable row
45kg x 15
45kg x 14
T-bar rows
80kg x 12
100kg x 8
Dual handle cable curls
15,8kg x 15
15,8kg x 12
15,8kg x 11
Preacher curl machine
54kg x 8
50kg x 10
44kg x 15
Rope crunches superset woodchoppers
4 sets to failure
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Re: Rigeu’s PSL Sponsored logbook
Lol honestly was pretty damn flat right here mate, i’m around 375gr of carbs on training days right now. The day before i took this pic i had a crazy leg workout and lost about 2,5kg on the scale overnight, mostly water weight.RoidRage69 wrote: ↑Wed Aug 07, 2024 3:50 pm Your body looks like it really likes those carbs. Completely carb loaded.
I think if i had 2-3 days with 600gr+ of carbs it would look even freakier .
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Re: Rigeu’s PSL Sponsored logbook
Friday - LEGDAY
Toe press
123,75kg x 15
123,75kg x 14
123,75kg x 12
123,75kg x 11
Seated leg curls
102,5kg x 15
102,5kg x 14
102,5kg x 13
Single leg HS kneeling leg curl
32,5kg x 15
32,5kg x 14
32,5kg x 13
Leg extensions
127,5kg x 15
127,5kg x 14
127,5kg x 13
Watson leg press
320kg x 15
320kg x 14
320kg x 13
Pendulum squats
60kg x 10
50kg x 12
50kg x 10
Stiff legged DB deadlifts
67,5kg x 14
67,5kg x 13
Saterday - ARMS/SHOULDERS
Dual rope pushdown
60kg x 15
60kg x 14
60kg x 13
Dual handle cable curls
31,5kg x 15
31,5kg x 13
31,5kg x 12
Dual rope overhead extensions
55kg x 14
55kg x 10
45kg x 10
Incline db curls
18kg x 15
18kg x 13
18kg x 12
Lying db extensions
18kg x 15
18kg x 13
18kg x 11
Dumbell hammer curls
22kg x 15
22kg x 13
22kg x 12
DB Side lateral raises superset BB upright raise
3x12-20
Life fitness ab crunch machine
3 sets to failure
PSL came with some awesome new stuff! Next week I’ll make a post about what’s going to be my cycle next push phase
Toe press
123,75kg x 15
123,75kg x 14
123,75kg x 12
123,75kg x 11
Seated leg curls
102,5kg x 15
102,5kg x 14
102,5kg x 13
Single leg HS kneeling leg curl
32,5kg x 15
32,5kg x 14
32,5kg x 13
Leg extensions
127,5kg x 15
127,5kg x 14
127,5kg x 13
Watson leg press
320kg x 15
320kg x 14
320kg x 13
Pendulum squats
60kg x 10
50kg x 12
50kg x 10
Stiff legged DB deadlifts
67,5kg x 14
67,5kg x 13
Saterday - ARMS/SHOULDERS
Dual rope pushdown
60kg x 15
60kg x 14
60kg x 13
Dual handle cable curls
31,5kg x 15
31,5kg x 13
31,5kg x 12
Dual rope overhead extensions
55kg x 14
55kg x 10
45kg x 10
Incline db curls
18kg x 15
18kg x 13
18kg x 12
Lying db extensions
18kg x 15
18kg x 13
18kg x 11
Dumbell hammer curls
22kg x 15
22kg x 13
22kg x 12
DB Side lateral raises superset BB upright raise
3x12-20
Life fitness ab crunch machine
3 sets to failure
PSL came with some awesome new stuff! Next week I’ll make a post about what’s going to be my cycle next push phase