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

Back home and a very nice order was awaiting

TD from the one and only PSL!

Some of my favorite products over here.

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!

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.

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.

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.

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

THURSDAY — 24/10/24 LEGS

Seated calf raises
90kg x 15
90kg x 13
90kg x 12
90kg x 11

Lying leg curls
40kg x 12
40kg x 10
35kg x 13

Leg extensions
137,5kg x 15
137,5kg x 13
137,5kg x 12

Pendulum squat
75kg x 12
65kg x 15

Single leg HS horizontal leg press
165kg x 12*
165kg x 12
165kg x 10

Seated leg curl
95kg x 15
95kg x 14
95kg x 12

Adductor machine
76,25kg x 23
76,25kg x 20
76,25kg x 16

Progress on all lifts! Feeling stronger every workout, blast is in full effect right now.

Recovery is really good right now! Sleeping 8-8,5 hours every night with quality sleep finally (cpap due sleep apnea), food is around 3700 calories which will increase even more because weight is slowly dropping again. Normally food is way higher in a push phase but recovery wasn’t even close as good as it is right now. Real eye opener how important quality sleep is.

SATURDAY — 26/10/24 PUSH

Incline db press
60kg x 8
50kg x 13

HS iso-lateral bench press
100kg x 10
80kg x 13
80kg x 11

HS pec fly
115kg x 12
115kg x 10
115kg x 10

Cable flys ss HS pin loaded chest press
40kg x 15 > 75kg x 10
40kg x 13> 75kg x 9
40kg x 12 > 75kg x 8

Standing side lateral raise machine
12,5kg x 15
12,5kg x 13
12,5kg x 12

Life fitness machine side lateral raise
50kg x 12
50kg x 11
50kg x 10

Straight arm cable pushdowns
70kg x 15
80kg x 15
90kg x 15

Rope pushdowns
40kg x 15
45kg x 15
50kg x 12

Overhead tricep bar extensions
40kg x 15
40kg x 12

Life fitness triceps dips (4-5 sec negatives)
85kg x 15
100kg x 15
110kg x 15

MONDAY — 28/10/2024 LEGS

Toe press
131,25kg x 16
131,25kg x 15
131,25kg x 14
131,25kg x 13 + 5 partials

Single leg HS kneeling leg curl
42,5kg x 15
42,5kg x 13
42,5kg x 12

Seated leg curls
95kg x 16
95kg x 14
95kg x 13

RDL’s
185kg x 11
185kg x 10
185kg x 8

SL leg extensions
52,5kg x 17
52,5kg x 15
52,5kg x 13

Watson leg press
360kg x 14
360kg x 13
360kg x 12

Smith machine Bulgarian split squat
60kg x 12
70k x 12