SATURDAY — 28/09/24 PULL

Reverse grip panatta pulldown
100kg x 15
110kg x 12
120kg x 10

Panatta neutral grip high row
75kg x 14
75kg x 13
75kg x 12

Close grip cable row
100kg x 15
100kg x 14
100kg x 13

Lat pulldown
80kg x 15
80kg x 13
80kg x 12

Reverse pec deck
40kg x 15
40kg x 13
40kg x 12

Panatta Preacher curls
40kg x 14
40kg x 13
40kg x 12

Single arm bdb cable curls
20kg x 14
20kg x 13
20kg x 12

Leg raises superset cable crunch
3 sets to failure

Worked out with an ifbb figure girl yesterday. She got her pro card this year and will be competing at spain for her debut next year in spain, little bit of a freestyle workout. She choose an excercise then i did and so on.. she definitely knew how to workout hard and intense, she would out train some men i worked out with in the past lol!

Little bit of a change in the cycle from tomorrow!

Anavar will go out, primo wil go in. I’ll start low to see how i respond. First time trying out the EP primo 75mg/ml from the 15ml line.

I’ll also start introducing fast acting slin pre and post workout.

Cycle will look like this:
300mg test e PW
450mg mast e PW
225mg primo PW

Ancillaries:
4 iu hgh ED
5 iu novorapid pre & post workout
200mg injectable L-Carnitine

Calories will stay the same. 3700 TD and 3300 NTD.. 1-2 cheatmeals a week. Consistently gaining about 0.5kg a week right now. Average weight this week was 105.2kg.

Monday — 30/09/24 LEGS

Panatta Seated calf raises
80kg x 15
80kg x 13
80kg x 12
80kg x 12

Donkey calf raises
140kg x 15
140kg x 13

Panatta Lying leg curls
50kg x 13
50kg x 11
50kg x 10

Leg extensions
80kg x 15
80kg x 13
80kg x 11

Panatta Hack squat
160kg x 10
120kg x 15

Panatta leg press
300kg x 13
330kg x 11

ATX Belt squat
120kg x 8
80kg x 15
80kg x 13

Seated leg curl
50kg x 15
50kg x 13

Standing leg curl
25kg x 15
25kg x 14

First time doing legs in the gym of my buddy. He got some really nice old school Panatta equipment and a ATX belt squat that was insanely heavy. Normally you see people stack those belt squats with a lot of weight. Lol not this one. 120kg felt as heavy as 180kg barbell squats.

Overall kept it lower volume because i wanted to try a variety of excercises to get a feel which one i like and which one i don’t.

TUESDAY — 01/10/24 PUSH

Incline db press
58kg x 9
50kg x 14

HS iso-lateral bench press
95kg x 10
80kg x 12
80kg x 10

HS pec fly
112,5kg x 14
112,5kg x 13
112,5kg x 12

Cable flys
40kg x 15
40kg x 13
40kg x 12 ds 30kg x 12 ds 20kg x 12

Standing side lateral raise machine
12,25kg x 15
12,25kg x 13
12,25kg x 11

Bent over rear lateral raise machine
9,25kg x 20
9,25kg x 18
9,25kg x 16

Dual rope pushdowns
72,5kg x 15
72,5kg x 13
72,5kg x 12

Overhead dual rope cable extensions
47,5kg x 14
47,5kg x 13
47,5kg x 11

FRIDAY — 04/10/24 LEGS

Toe press
131,25kg x 15
131,25kg x 13
131,25kg x 12
131,25kg x 11

Seated leg curl
105kg x 13
105kg x 12
105kg x 11

Leg extensions
132,5kg x 14
132,5kg x 12
132,5kg x 11

Pendulum squat
72,5kg x 10
60kg x 14

Single leg HS horizontal leg press
160kg x 14
160kg x 13
160kg x 12

Stiff legged deadlift
170kg x 10
170kg x 9
170kg x 8

Adductor machine
76,25kg x 20
76,25kg x 18

Rigeu wrote: ↑Wed Oct 02, 2024 5:53 pm TUESDAY — 01/10/24 PUSH

Incline db press
58kg x 9
50kg x 14

HS iso-lateral bench press
95kg x 10
80kg x 12
80kg x 10

HS pec fly
112,5kg x 14
112,5kg x 13
112,5kg x 12

Cable flys
40kg x 15
40kg x 13
40kg x 12 ds 30kg x 12 ds 20kg x 12

Standing side lateral raise machine
12,25kg x 15
12,25kg x 13
12,25kg x 11

Bent over rear lateral raise machine
9,25kg x 20
9,25kg x 18
9,25kg x 16

Dual rope pushdowns
72,5kg x 15
72,5kg x 13
72,5kg x 12

Overhead dual rope cable extensions
47,5kg x 14
47,5kg x 13
47,5kg x 11

Total or per side?

Total man, you mean the iso lateral chest press right?

Well weight increased rapidly over the last week.. on it’s not dropping down weirdly. Looking way fuller ofcourse but conditioning is still in a great spot, ab veins still visible. Blood glucose also, very weird normally i have to eat in a crazy big surplus and make small jumps. Now on 3700 kcals and 1-2 cheats a week and gaining 1-2kg a week. Maybe i was insanely flat for way to long. But we don’t increase the calories if we make this big jumps in BW.

SATURDAY — 05/10/24 ARMS, SIDE D, ABS

Life fitness seated curls
65kg x 15
65kg x 14
65kg x 13

Single arm cable pushdowns
20kg x 16
20kg x 15
20kg x 14

Single arm bdb cable curls
15kg x 16
15kg x 15
15kg x 14

Overhead seated rope extensions
55kg x 15
55kg x 13
55kg x 12

Ez bar close grip preacher curl
30kg x 16
30kg x 15
30kg x 14

Life fitness dip machine
110kg x 15
110kg x 13
110kg x 12

Db hammer curls ss straight bar pushdowns
22kg x 15 ss 75kg x 15
22kg x 13 ss 75kg x 13

Life fitness side lateral raises
50kg x 15
50kg x 14
50kg x 13
50kg x 12

Leg raises
4 sets to failure

MONDAY — 07/10/24 PUSH

HS pec fly
110kg x 15
110kg x 14
110kg x 13

Incline HS press
120kg x 10
100kg x 13

Flat HS press
130kg x 8
110kg x 10
110kg x 9

Life fitness plate loaded dip machine
130kg x 11
130kg x 10
110kg x 14

Cable flys dropset
24,5kg x 15 ds 17,5kg x 12 ds 12,5kg x 15

Single arm cuff side lateral raise
13,5kg x 18
13,5kg x 16
13,5kg x 15

Reverse pec deck
110kg x 18
110kg x 16
110kg x 15

SA cuff cable pushdowns
13kg x 15
13kg x 13
13kg x 12

SA cuff cable extensions
11kg x 15
11kg x 14
11kg x 13

Switched up push. One workout i’ll start out with a fly movement before presses, the other workout with presses. Connection and pump felt much better! Ofcourse couldn’t lift the same amount of reps/weight as usual but really emphasized on the stretch and mind muscle connection.

TUESDAY — 08/10/24 PULL

Single arm HS front pulldowns
60kg x 15
65kg x 12
65kg x 10

Chest supported db rows
44kg x 14
44kg x 13
44kg x 12

Close grip seated cable row
100kg x 15
100kg x 13
100kg x 12

Lat pulldowns
103kg x 14
103kg x 13
103kg x 12

Cable pullovers
75kg x 18
75kg x 15

Single arm bdb cable curls
16kg x 16
16kg x 15
16kg x 14

Alternating db curls
20kg x 10
20kg x 9
20kg x 8

Leg raises
4 sets to failure

Bodyweight af 107kg right now!