Rigeu’s PSL Sponsored logbook

[Rigeu]

Sorry for being quiet the whole week! I went on holidays for a week to celebrate the wifes and mine anniversary, i’ll be back Thursday though. Back to the routine and everything

[Rigeu]

Back home and a very nice order was awaiting

TD from the one and only PSL!

Some of my favorite products over here.

[Rigeu]

FRIDAY — 17/10/24 LEGS

Seated calf raises
90kg x 14
90kg x 13
90kg x 12
90kg x 11

Seated leg curl
105kg x 15
105kg x 14
105kg x 12

Leg extensions
135kg x 15
135kg x 13
135kg x 12

Pendulum squat
75kg x 10
60kg x 15

Single leg HS horizontal leg press
160kg x 15
160kg x 13
160kg x 12

Lying leg curls
35kg x 13
35kg x 12
35kg x 10

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

First workout after the city trip. Big jetlag, but a really good workout though. Probably from all the good foods in NY lol. Slept for 10,5 hour and my legs are sore as fuck right now!

[Rigeu]

Saturday — 18/10/24 PULL

SA panatta front pulldown
120kg x 15
120kg x 14
120kg x 13

Panatta neutral grip high row
75kg x 15
75kg x 14
75kg x 13

T- bar rows
80kg x 12
80kg x 12
80kg x 12

Lat pulldown
80kg x 15
85kg x 14
90kg x 13

Reverse pec deck superset rope facepulls
40kg x 15 / 50kg x 15
40kg x 14 / 50kg x 14
40kg x 13 / 50kg x 13
40kg x 12 / 50kg x 13

Panatta Preacher curls
45kg x 13
45kg x 12
45kg x 11

Single arm bdb cable curls
20kg x 15
20kg x 14
20kg x 13

DB hammer curls
20kg x 12
20kg x 12

Leg raises superset cable crunch
3 sets to failure

Strenght and pump was really good! The week off did me very good. Thank god the water retention from all the food and flight is almost gone.

[Rigeu]

Saturday — 19/10/24 PUSH

Incline db press
60kg x 7
50kg x 12

HS iso-lateral bench press
100kg x 9
80kg x 12
80kg x 10

HS pec fly
112,5kg x 15
112,5kg x 13
112,5kg x 13
112,5kg x 10

Cable flys
21kg x 15
21kg x 13
21kg x 12 ds 30kg x 12 ds 20kg x 12

Single arm cuff side lateral raises
13kg x 15
13kg x 15
13kg x 14

Standing side lateral raise machine
12,5kg x 12
12,5kg x 10
10kg x 13

Single arm cuff cable pushdowns
13kg x 15
13kg x 13
13kg x 12

Single arm cuff cable extensions
12,5kg x 15
12,5kg x 13
12,5kg x 12

Workouts going great! Still jetlagged though. Slept for 10,5 hours again Saturday lol.

[Rigeu]

SUNDAY — 20/10/2024 LEGS

Toe press
131,25kg x 15
131,25kg x 13
131,25kg x 12
131,25kg x 11 + 5 partials

Single leg HS kneeling leg curl
40kg x 15
40kg x 13
40kg x 12

Seated leg curls
95kg x 13
95kg x 12
95kg x 11

RDL’s
180kg x 11
180kg x 10
180kg x 8

SL leg extensions
50kg x 17
50kg x 15
50kg x 13

Watson leg press
320kg x 21
360kg x 15
380kg x 12


MONDAY — 21/10/2024 PULL

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

Barbell rows
140kg x 10
120kg x 18

Lat pulldowns
103kg x 18
103kg x 15
103kg x 12

Cable row
100kg x 18
100kg x 17
100kg x 16

Cable pullovers
75kg x 18
75kg x 16

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

SA DB hammer curl
20kg x 13
20kg x 12
20kg x 10

Life fitness machine crunches
4 sets to failure

Sunday and monday workout. Increased primo to 400mg for this week! Bodyweight around 108-109kg right now. Definitely growing right now.

[Rigeu]

WEDNESDAY — 23/10/24 PUSH

HS pec fly
112,5kg x 15
112,5kg x 14
112,5kg x 13

Incline HS press
125kg x 10
100kg x 14

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

Life fitness plate loaded dip machine
130kg x 12
130kg x 10
110kg x 16

Cable flys dropset
42,5kg x 12 ds 32,5kg x 12 ds 22,5kg x 15

Single arm cuff side lateral raise
13,5kg x 20
13,5kg x 17
13,5kg x 15

Reverse pec deck
110kg x 20
110kg x 17
110kg x 15

SA cuff cable pushdowns
13,5kg x 14
13,5kg x 13
13,5kg x 12

SA cuff cable extensions
12,5kg x 15
12,5kg x 14
12,5kg x 12